TotalHealth magazine gave out two awards this year at Expo West. The first was to American Biotech Labs LLC for their Silver Biotics product line. Silver Biotics nano silver technology can be found in their skin screams, skin gel, toothpaste, and liquids. Science is their strong suit with over 400 independent third party studies. The staff and testers at TotalHealth have been using the sliver products for over 2 years for an almost impossible list of applications.
Here is what we know for sure. Nothing heals and takes care of skin like Silver Biotics Armor Gel, Silver Biotics Silver Gel and Silver Biotics Hand and Body Lotion and Skin Cream. These products have saved various members of our team from accidents, cuts, burns, sun burns, cold sores, dry and cracking skin, diabetic ulcers, and so much more. ARMOR GEL™ has been evaluated in standard tests that show it can reduce the levels of common microorganisms including Staphylococcus aureus, Pseudomonas aeruginosa, Escherichia coli MRSA and VRE, as well as fungi such as Candida albicans and Aspergillus niger... What else do you need to know?
The Silver Biotics liquid, that we didn't even get to in this interview, is a fantastic immune support product especially during flu season. One of our editors gets the occasional eye infection which, if not caught fast enough, often leads to a doctor's visit. Now he just washes his eyes with the Silver Liquid at the early sign of infection and the next morning...no infection, same process with cold sores. There are no side effects when used as directed.
It is the one product line that needs to be in every home. Just from a possibility of any kind of infection. Silver Biotics has been used by millions, studied massively, and is the most deserving of our TotalHealth Award of Excellence.
Check out our TotalHealth TV interview: Protect, Heal, and Restore Vaginal Health with Dr. Sherrill Sellman
Silver Biotics are available on Amazon in the US, Canada, and Mexico. The products can also be found in most Rite Aids in the US if you prefer to touch before you purchase.
Silver Biotics Armor Gel
Silver Biotics Silver Gel
Silver Biotics Advanced Healing Skin Cream
Silver Biotics Ultimate Immune System Support
If you have a Silver Biotics story with pics and/or video contact us. If we publish your story you will receive a gift pack.
David Valade of Violife Foods gives us the goods on a great line of vegan cheeses. We tried all of their products at Expo West and were very happy with the taste and textures of all of the cheeses we tested. We think you will be impressed too.
Highly recommended by the staff at TotalHealth.
Morningstar Minerals specializes in 100% pure plant-derived bio-mass minerals with amino acids, trace vitamins, trace elements, energy minerals, and more. Robby Wharton tells us how and why they produce this great product line.
TotalHealth staffers love supplementing with Morningstar minerals. Keep in mind most foodstuffs today come from farms with very depleted soil. We just aren't getting the trace minerals we need in our diets.
Jeremy Cashman Marketing Manager for Klean Kanteen talks with John about the history of this family owned company and how they are dedicated to producing eco-friendly products. Help reduce plastic waste by adopting a Klean Kanteen.
TotalHealth staffers love their Klean Kanteens. Check out the great new products for 2018 on their website.
TotalHealth Magazine has created this featured segment in order to bring recognition to products, services, people, and organizations who deserve, in our opinion, special recognition for improving quality of life. The first product recognized is Smart Women's Choice. It is the first safe, hormone-free, contraceptive gel. It is a hyper-allergenic formula designed to completely immobilize sperm not allowing them to travel up the fallopian tube. This is a tremendous benefit to women who suffer side-effects of hormone-based contraceptives of which there are many including death.
You can see test results on Dr. Farron's website from one of the world's leading male fertility clinics in La Jolla, CA showing a 100% effectiveness at various dilution rates, and a video of a test result performed by an independent Israeli lab under the microscope showing the effectiveness of SWC. The Israeli lab test was performed at the request of a women's health center in Israel that provides SWC to its clients.
For more information or to order Smart Women's Choice contraceptive cream please visit:
To read Dr. Sherrill Sellman's article on the dangers of birth control and this safe alternative please read:
Ross Pelton, R.Ph., aka The Natural Pharmacist and author of The Pill Problem, wrote this piece titled: The Pill Problem in TotalHealth.
He followed that article up with "Do Oral Contraceptives Contribute to Hair Loss In Women?"
We also highly recommend women read Dr. Sellman's article Protect, Heal, and Restore Vaginal Health especially if you are planning on getting pregnant.
Enzymes are crucial to thousands of biochemical processes in our bodies and our brains. And, because enzymes are primarily found in raw fruits and vegetables, most people are not getting enough of them. Below is a list of some of the key biochemical processes where enzymes are needed:
- Energy production
- Oxygen absorption
- Fighting infection
- Healing wounds
- Dissolving blood clots
- Hormone regulation
- Removing germs and microbes
- Reducing inflammation
- Getting nutrients into cells
- Carrying toxins away from cells
- Breaking down fats in blood
- Reducing cholesterol and triglycerides
- Slowing the aging process
One of the most important roles of enzymes is in the digestion of foods, and as we age, we make less and less of these digestive enzymes. It's all part of the aging and dying process, but you can slow this process down by eating more raw fruits and vegetables, as well as taking digestive enzymes in supplement form.
A deficiency of digestive enzymes, made mostly in the pancreas, leads to a deficiency of metabolic enzymes, which are the ones doing all the work in the aforementioned biochemical process. Over 90 percent of the food Americans buy is processed. This destroys enzymes. Most of the food is then cooked, which destroys any remaining enzymes. This leads to digestive issues, such as constipation or diarrhea, which in turn leads to poor nutrient absorption and the production of toxins. Eventually, this leads to the development of chronic disease, including heart disease and cancer.
Enzymes do not need to play such a negative role in our health. In fact, if we eat enough raw food, and take digestive enzymes in supplement form, some very good things can happen.
- Healthy foods will produce vitamins and minerals to build healthy organs and systems.
- Enzymes can kill germs, bacteria, viruses and even cancer cells when consumed on an empty stomach as supplements.
- Enzymes can even be used to predict disease 5 to 10 years before conventional tests, because they start to behave differently when there are not enough of them.
Enzymes are now proven to reduce inflammation, reduce fibrin, remove plaque from arteries, inhibit platelet aggregation and even kill cancer cells.
A common nutritional complaint regarding American eating habits is that the culture tends toward a mono-diet, meaning that only a handful of foods account for most of the diet. Favored foods typically include, either directly or in derived and hidden forms, corn, wheat, soy, potatoes, canola oil and a few other items along with foods based on these as feed, such as the meat, fish and fowl raised on them. There are a number of reasons for the narrowness of this range, one of the most powerful being subsidies to agriculture. Staple crops and foods are subsidized and relatively inexpensive whereas fresh fruit and vegetables along with most foods not on the favored lists of subsidies are expensive. One result is what economists term "externalities," in this case costs borne by individuals and society, such as poor health, higher medical and medical insurance costs along with shorter life spans. In contrast to the results of typical American eating habits, experience commonly demonstrates that merely increasing the range of food choices with an emphasis on fresh as opposed to canned, frozen and preserved foods can introduce considerable benefits. Similar benefits sometimes can be achieved through the proper use of dietary supplements with the catch, however, that not all supplements match the purposes for which they are being taken. (Note: some foods do well frozen, such as corn, peas and many fruits, especially berries; canning is more limited, but includes, for example, tomatoes. However, most vegetables need to start off fresh!)
Foods Rescue the Prostate
It is not necessary to consume large amounts of exotic nutrients to obtain significant benefits. In 2013 a group of British researchers performed a six month long experiment in which 203 adult males with prostate cancer consumed either a placebo or a simple supplement mixture consisting of powdered pomegranate, turmeric, green tea and broccoli.1 Only the green tea was an extract, and even then providing roughly the same amount of actives as found in a cup or two of brewed green tea. Consumed three times a day, the active arm was comprised of:
- broccoli powder (Brassica oleracea) 100 mg
- turmeric powder (Curcuma longa) 100 mg
- pomegranate whole fruit powder (Punica granatum) 100 mg
- green tea 5:1 extract (Camellia sinensis) 20 mg, equivalent to 100 mg of crude green tea
After six months, the researchers found that prostate-specific antigen (PSA) levels, a possible marker for prostate cancer, were 63 percent lower among those taking the supplement than among those taking the placebo. This significant result was achieved with really quite tiny amounts of everyday foods and, except in the case of the green tea, these were not even extracts.
A number of studies have demonstrated that quite a range of compounds found in everyday foods are protective not just against prostate cancer, but also against many other cancers, as well. As another example, ursolic acid (found in apple peels and rosemary herb) in combination with turmeric’s ingredient curcumin or resveratrol (found in grapes and berries) blocks the uptake of glutamine by cancer cells yet do not interfere with the metabolism of normal cells—glutamine is a nutrient cancer cells need in order to grow.
Plant Colors, Plant Nutrients and Nutritional Synergy
Current government health recommendations include five servings per day of fruit and vegetables along with the suggestion that nine servings would be better. Unfortunately, this type of recommendation tends to be a bit misleading in that some fruits and vegetables are vastly more nutritious than others. For instance, cabbages in general are sources of compounds including isothiocyanates and indoles. However, cabbage-family members such as bok choy are comparatively light in nutrition compared with purple cabbage, which is rich in anthocyanidins as well as the expected precursors of sulforaphane. Similarly, leaf lettuces tend to be much more nutrient rich than is head lettuce. Below is a rough overview of some of the phytonutrients matched to associated colors in plants. There is a large degree of overlap and many phytonutrient polyphenols are almost colorless in the amounts found in foods. We tend to not associate black tea and coffee with nutrition, but the former is a source of theaflavin and the latter, if not overly roasted and freshly brewed, is a good source of chlorogenic acids.
Red—lycopene, associated with tomatoes, pink grapefruit and watermelon; anthocyanidins (cyanidin literally meaning "red color") associated with berries, other highly colored fruit, beets
Red/Purple—anthocyanidins, resveratrol and related compounds found in berries, other highly colored fruit, beets and eggplant, also found in black and other beans, black rice
Yellow/Orange—alpha- and beta-carotene, beta-cryptoxanthin; sources include carrots, citrus fruit, squashes, sweet potatoes, cantaloupes; hesperidin and diosmin are found in citrus fruit; rutin, related to hesperidin, is found in buckwheat
Yellow/Green—lutein, zeaxanthin, quercetin, catechin, epicatechins, ellagic acid, isothiocyanates and indoles found in peppers, kale, cabbage, many other green vegetables, green tea; the best single source of highly bioavailable lutein and zeaxanthin is the yolk of eggs from hens allowed to eat grass and insects
White/Green—allicin and related compounds, rutin in garlic and onions; isothiocyanates and indoles are found in cabbage family members, including cauliflower; many flavonoids; quercetin glycosides, phloretin glycoside (apple skin), chlorogenic acid and epicatechin found in "white" fruits (apples, pears), eggplant, green tea, freshly brewed coffee (chlorgenic acid)
Various polyphenols and other phytonutrients provide benefits, many of which overlap, but some of which are special to one or another family of compounds. One huge payoff from variety is that there can be unexpected synergisms. This is an issue dealt with in these pages several years ago in the article, "Beyond Synergy—the Entourage Effect in Nutrition and Herbalism." (Total Health, September 2015) It is worth repeating here a key example described in that essay.
At the 219th American Chemical Society National Meeting held in San Francisco on March 26–30, 2000 researchers associated with the company Polyphenolics presented studies that supported supplementing the diet with special plant-derived nutrients and consuming more whole fruits and vegetables. One of my associates pointed out that antioxidant vitamins are present in the human body at levels typically twenty to several hundred times the level of plant polyphenols. This is one reason that so much less research has focused on the antioxidant vitamins in foods and relatively little research has been done on the antioxidant roles of the other compounds present. By 2000, however, it already was becoming clear that these non-vitamin plant antioxidants have an impact on the antioxidant status of the body that is much beyond their representation in the blood and tissues. For instance, at the conference it was explained that an extract from grape seeds given to human volunteers led to a much greater increase in the antioxidant capacity of the subjects’ blood than was theoretically possible based on the compound alone. This was a finding that called for explanation. A second set of tests helped to clarify the result of the first—the same grape seed extract demonstrated significant synergism when tested in vitro with the antioxidant vitamins C and E, either alone or in combination.
To establish a quantitative baseline for the antioxidant power of each of the compounds, tests used the standard cupric ion generation of oxidation to look at the impact of combining our grape seed extract (Vixox Gold™) with vitamins C and E to gauge the synergy of the combinations. Vitamin C, vitamin E and grape seed extract were each tested individually to determine their effects at several concentrations. These baselines were added to yield the "Sum of Individual Inhibitions" which then was compared with the "Actual Inhibitions When Tested Together." The Actual Inhibitions minus the Sum of Individual Inhibitions times 100 yielded the percent of Synergism. This series of in vitro tests thus allowed the investigator to elegantly demonstrate the concentrations of maximal synergism amongst the three antioxidants. Strong synergism was shown for Vinox Gold™ plus vitamin C, for Vinox Gold™ plus vitamin E, and, finally, for Vinox Gold™ plus vitamin C and vitamin E.
Synergisms in the ranges shown here are good examples of why it is that consuming a diet rich in fruit and vegetables is so much more successful in terms of health than is eating a diet based on refined carbohydrates, protein and fats.
Cautionary Tales Regarding Supplements
Refining the "big three" macronutrients and then "adding back" nutrients/micronutrients loses the benefits of the plant compounds that otherwise are present in the original sources of carbohydrates and in partially refined oils, such as olive and sesame oils. Supplements are useful, but they do not take the place of fresh food properly prepared in a diet emphasizing adequate variety. Moreover, there are other reasons for being careful about the use of non-food interventions.
A good example, one that shows the overlap of how we sometimes use over-the-counter drugs and nutrients, is drawn from sports. Almost all of us, whether inclined towards athletics or not, have experience with soreness from exercise beyond our current level of physical preparation. "Weekend warriors" are familiar with this and so are high school, college and professional athletes. To overcome soreness from exertion beyond our capacity, it is common to take pain relievers. Hard physical training even in healthy you individuals, of course, is itself associated with post-exercise soreness.
To prevent this, researchers at various centers have explored whether taking aspirin or similar compounds can prevent the development of post-exercise soreness. The findings of these experiments were that taking aspirin or some other non-steroidal anti-inflammatory can, in fact, mitigate the development of soreness. That was the positive finding. The not-so-positive finding was that this approach also prevented improvements based on training or overload effects! It turned out that a certain amount of local damage to the tissues caused by overload is required to induce improvements in exercise capacity based on training.
That was a bit of a surprise even if, in scientific terms, it also was a very interesting and useful finding. More surprising still were the results of a variation on the theme of using NSAIDs prophylactically to prevent muscle pain. Researchers reasoned that tissue damage was due to, among other things, localized oxidative challenge associated with tissue damage. Instead of NSAIDs, classic powerful antioxidant vitamins and compounds were provided: vitamin C, E and N-acetyl cysteine (NAC). As was the case with the pre-workout use of NSAIDs, these antioxidants taken in quantity before training sessions did reduce soreness. Just as in the case of the NSAIDs, they also reduced the benefits of training.
More recently still, reports have emerged showing that very high dose resveratrol (250 mg) interferes with the benefits of exercise training.2 This finding is not limited to resveratrol and potentially extends to quite a number of nutrients:
"support for beneficial effects of resveratrol in human [sic] is weak and studies even show that resveratrol supplementation, similarly to supplementation with other antioxidants, can counteract the positive effects of physical activity. Regular physical activity remains the most effective way of maintaining and improving vascular health status and caution should be taken regarding potential interference of supplements on training adaptations."3
It should be pointed out that such negative findings are balanced by other positive findings. In another study with older individuals 65–80 years of age, 500 mg per day resveratrol, although it did not improve cardiovascular risks compared to exercise alone, did improve the number of functional mitochondria in muscle and "subjects that [sic] were treated with RSV had an increase in knee extensor muscle peak torque (8 percent), average peak torque (14 percent), and power (14 percent) after training, whereas exercise did not increase these parameters in the placebotreated older subjects."4,5
These findings can be reconciled in a variety of ways. For instance, one implication is that high dose resveratrol might be cycled to improve muscle quality and function, then removed from the cycle to allow for the emergence of other benefits. Those readers interested in further exploring the use of antioxidants in exercise and aging might do well to consult "Oxidative stress: role of physical exercise and antioxidant nutraceuticals in adulthood and aging."6
A second and more serious type of caveat emptor case involves taking a cocktail of supplements and finding that one of these undoes the benefits of the others. Several years back, a group of researchers at Georgetown University Medical Center, of whom I was one, examined whether avoiding insulin resistance, which is associated with aging, might lengthen life span in rodents as indicated by previous studies using caloric-restricted animals. We assessed whether consuming niacin-bound chromium (NBC) alone or in a formula containing other so-called "insulin sensitizers" would overcome various manifestations of aging and extend life span in Zucker Fatty Rats (ZFR).7 As we report in the abstract of our research, we "compared many metabolic parameters of ZFR fed NBC alone (n=12) or NBC in a unique formula (n=10) to a control group (n=10). In addition to NBC, the formula contained Allium sativum, Momordica charantia, Trigonella foenum-graecum and Gymnema sylvestre. The formula group received roughly ½ as much NBC daily as the NBC group. At week 44, all rats still lived, and no abnormalities in blood count (CBC), renal, or liver functions were found. In the two treatment groups compared to control, circulating glucose levels were significantly lower, with a trend toward lower HbA1C. Relatively elevated cholesterol and triglyceride concentrations occurred in the formula group. Compared to control, the NBC group had increased average lifespan (21.8%), median lifespan (14.1%), 30th percentile survival (19.6%), and maximum lifespan (22%). Despite similar beneficial effects on the glucose and blood pressure systems, a difference in aging was also found when the NBC group was compared to the formula group. When all rats in the other two groups had died, four in the NBC group continued to live at least a month longer."
The fact that the life extension benefits of supplementation with chromium were undone by the inclusion of the other ingredients despite similar improvements in markers, such as blood glucose and blood pressure, was the source of considerable discussion in our group. My position at the time was and remains that the "insulin sensitizer" approach is beneficial. However, one of the ingredients in the formula, Gymnema sylvestre, is not an insulin sensitizer; instead, it is an inducer of insulin release from the pancreas, thus can elevate insulin levels or prevent a lowering of such levels even in conjunction with better insulin sensitivity. Elevated levels of circulating insulin are damaging the arteries and to many systems of the body regardless of any apparent benefit in terms of lowering circulating glucose and HbA1C. Adding this inappropriate ingredient to the mix negated benefits in terms of actual final endpoints, in this case extended lifespan, as opposed to improving mere markers.
The American diet notoriously tends to be restricted in terms of the range and types of foods included. Surprisingly small changes in the diet that increase the variety of polyphenols and other nutrients, mostly plant-derived, can lead to quite outsized effects in terms of benefits. As described above in one example, plant nutrients equal to a small portion of a well-designed curry plus a cup of green tea yielded significant returns in terms of prostate health. Dietary supplements can be useful aids to enlarging the range of nutrients consumed each day, but supplements do not take the place of fresh food properly prepared and eaten in variety. Moreover, supplement interactions are not always obvious and need to be observed carefully.
- van Die MD, Williams SG, Emery J, Bone KM, Taylor JM, Lusk E, Pirotta MV. A Placebo-Controlled Double-Blinded Randomized Pilot Study of Combination Phytotherapy in Biochemically Recurrent Prostate Cancer. Prostate. 2017 May;77(7):765 –75.
- Gliemann L, Schmidt JF, Olesen J, Biensø RS, Peronard SL, Grandjean SU, Mortensen SP, Nyberg M, Bangsbo J, Pilegaard H, Hellsten Y. Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men. J Physiol. 2013 Oct 15;591(20):5047–59.
- Gliemann L, Nyberg M, Hellsten Y. Effects of exercise training and resveratrol on vascular health in aging. Free Radic Biol Med. 2016 Sep;98:165–76.
- Alway SE, McCrory JL, Kearcher K, Vickers A, Frear B, Gilleland DL, Bonner DE, Thomas JM, Donley DA, Lively MW, Mohamed JS. Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women. J Gerontol A Biol Sci Med Sci. 2017 Nov 9;72(12):1595 –1606.
- Pollack RM, Barzilai N, Anghel V, Kulkarni AS, Golden A, O’Broin P, Sinclair DA, Bonkowski MS, Coleville AJ, Powell D, Kim S, Moaddel R, Stein D, Zhang K, Hawkins M, Crandall JP. Resveratrol Improves Vascular Function and Mitochondrial Number but Not Glucose Metabolism in Older Adults. J Gerontol A Biol Sci Med Sci. 2017 Nov 9;72(12):1703 – 09.
- Simioni C, Zauli G, Martelli AM, Vitale M, Sacchetti G, Gonelli A, Neri LM. Oxidative stress: role of physical exercise and antioxidant nutraceuticals in adulthood and aging. Oncotarget. 2018 Mar 30;9(24):17181– 98.
- Preuss HG, Echard B, Clouatre D, Bagchi D, Perricone NV. Niacin-bound chromium increases life span in Zucker Fatty Rats. J Inorg Biochem. 2011 Oct;105(10):1344 – 9.
Infertility affects many young couples (estimates are as high as ~ 1 in 6), and the prevalence is increasing. Data from the Centers for Disease Control and Prevention (CDC) National Survey of Family Growth done back in 1995 showed 6.1 million infertile women ages 15 to 44, 9.1 million using infertility services, and 2.1 million infertile married couples in the United States.1 According to a press release from the National Fertility Association, the data from 2002 indicates an increase in the number of infertile people in the United States to 7.3 million.2
These numbers are continuing to rise as sperm counts drop worldwide and undiagnosed thyroid problems increase—so you are not alone. "It looks as if the amount of infertility in the Western world could double in the next decade," Prof. Bill Ledger, a fertility expert at Sheffield University in England, told a June 2005 meeting of the European Society of Human Reproduction and Embryology.
Various factors may be responsible for the inability to achieve a successful pregnancy. Despite research showing that fertility declines after age 30, women are delaying having children. Infertility may be caused by ovulatory, anatomic, immunologic, infectious, nutritional or hormonal factors on the woman's side. In men, abnormalities of semen parameters are the most common contributors. In 1940, the average sperm count was 113 million/ ml. By 1990 this had dropped to 66 million sperm/ml and semen volume dropped ~ 20 percent from 3.4 to 2.75 cc. These represent an ~ 60 percent decrease in sperm per ejaculate over a 50 year period.3 Treatments that improve cellular energy production may dramatically increase sperm motility.
After a thorough work-up, treatment can sometimes be planned that aims to correct the problems identified. In many cases, however, the cause of the infertility remains unexplained. In this setting, the only option many couples are given is IVF (In Vitro Fertilization). IVF is given attention because it costs ~ $30,000+, while research on inexpensive natural options has been ignored (not because doctors don't care, but simply because no one will pay to publicize the information).
The good news is there are many natural ways to improve all steps of the reproductive process. A large number of studies have successfully explored the use of individual nutritional and hormonal therapies to do this, resulting in women with unexplained/ untreatable infertility often getting pregnant!
For The Woman
Life Style Education
These are important things to avoid from now until after you are three months pregnant, as they can cause infertility. Just do the best you can with these guidelines—OK to not be "perfect" with them.
- Avoid coffee and sodas5 (Tea is OK). Coffee and sodas inhibit fertility-often markedly. Especially avoid caffeine if your Prolactin blood test is LOW as it can lower it further.
- Avoid melatonin (which is sometimes used to treat insomnia) as it can affect reproductive hormones.6
- Avoid taking over 900 mg of supplemental Vitamin C (causes reversible infertility). Taking 750 mg a day of Vitamin C however helps infertility7 so we will supply this amount. Do not take over 7000 units of Supplemental Vitamin A (causes birth defects—beta carotene is OK) daily. The supplement we supply has 3500 IU of Vitamin A (the other 3500 IU it contains is beta carotene).
- Avoid hot tubbing (it increases birth defect risks). A hot bath, which is not over 100 degrees in temperature, is a safer way to relax. In a bath much of your upper body will remain out of the water, making you less likely to overheat. Additionally, the water in a bath begins to cool off, as opposed to a hot tub, further reducing any risk of overheating.8 A hot tub is usually set at 102–104 degrees, which can overheat your body and can harm the baby.
- Avoid a high protein/Atkins' diet9(an Atkins like diet in a rat study decreased fertility over 50 percent).
- No alcohol if Prolactin levels are higher than 10 (and avoid in general as is convenient).10
- Avoid vaginal lubricants such as FemGlide, Replens and Astroglide, which can damage sperm. Pre-seed brand is OK.11
- If you smoke, stop till after the baby is born. Smoking contributes to infertility in many ways.12
Lifestyle Things To Do To Help Get Pregnant
- It works best to have intercourse on the day you ovulate and up to four days before (otherwise "ad lib" whenever you feel like it). It is OK to have intercourse multiple times during this period. For purposes of getting pregnant, intercourse even one day after ovulation is unlikely to result in pregnancy—but OK to do anyway for its other benefits.
- Enjoy milk products but use regular ones that have the normal amount of milk fat (e.g.-whole milk) instead of low fat or fat free milk products. In a Harvard study, high intake of low-fat dairy foods was associated with an increased risk of infertility, while an increased intake of high-fat dairy foods was associated with a lower risk of infertility. Women consuming at least two servings of low-fat dairy foods per day showed an 85 percent increased risk of infertility. On the other hand, women consuming at least one serving of highfat dairy foods per day showed a 27 percent reduced risk of infertility.13 Whole milk products (instead of low fat ) also taste better!
- Supply overall nutritional support with the "Energy Revitalization Powder" by Enzymatic Therapy and a healthy, wellbalanced diet.14,15,16,17 As noted above, dieting and high protein/ low carbohydrate diets are to be avoided.18,19 Stay on these when you get pregnant and through breast feeding.
- Add prescription Armour thyroid 30 mg adjusted to dose that feels best (to a maximum of 90 mg) or Synthroid 25–75 mcg 19 A&B while keeping Free T4 < 75 percent of the upper limit of normal. Take it in the morning. DO NOT TAKE IRON OR CALCIUM SUPPLEMENTS WITHIN SIX HOURS OF THE THYROID DOSE, OR THE THYROID WILL NOT BE ABSORBED. Take your calcium at dinner and bedtime. If you get shaky or hyper or racing heart, lower the thyroid dose (or stop it) and discuss with your doctor. Stay on the thyroid through your pregnancy (it supports a healthy pregnancy).
- Optimize iron levels. If the ferritin blood test is under 80 or iron percent saturation under 25 percent, treat with an iron tablet one a day after 2 PM on an empty stomach.20,21 Continue the iron through your pregnancy.
- If PCOS (Poly Cystic Ovary Syndrome) is present (often present when testosterone or DHEA-S levels are elevated), research shows that treatment with the medication metformin 1500–2000 mg/day not only increased fertility, but also decreased the risk of serious birth defects considerably.22,23,24,25,26
- If the Prolactin level is over 10, alcohol and melatonin, (which can raise Prolactin) are to be strictly avoided. Vitamin B6 100 mg or as needed to bring Prolactin within the normal range (but not greater than 200 mg of B6) should be added. Stop the extra B6 (except for what is in the B complex) around seven months into the pregnancy (otherwise it can suppress breast milk).
- If folic acid levels are low (lowest 20 percent of normal range) a blood test looking for wheat allergies will be recommended and a gluten free diet instituted if positive. Also Folic Acid 5 mg BID will then be added.27
For The Man
Life Style Education
These are important things to avoid from now until after your wife gets pregnant, as they can cause infertility. Just do the best you can with these guidelines—OK to not be "perfect" with them.
- When convenient, avoid meat with Estrogen (i.e.—get your meat from a natural foods store).
- Avoid Soy based foods (e.g.—tofu, tempeh, soy cheese and milk, etc). Even modest intakes drop sperm counts by 40 percent.28
- Avoid Melatonin, Testosterone, Verapamil and Nifedipine (latter two are heart/blood pressure medications), which can cause reversible infertility.
- Avoid alcohol when convenient29 and tobacco.30
- Sperm do poorly at temperatures over 96 (which is why the testes hang below the rest of the body to stay cooler). Avoid elevated scrotal temperatures by wearing boxer shorts. Do NOT wear briefs, tight fitting underwear or jeans. Avoid hottubs. Avoid rowing/ski machines, treadmills or jogging unless the testes can hang free.
- Avoid aspirin, Motrin or similar medications, which block the hormone prostaglandin (Prostaglandins in the seminal fluid may assist sperm). Tylenol is OK in moderation (if you need high doses regularly, discuss with your doctor).
- Increase liquid vegetable oils and avoid cottonseed (may contain gossypol which inhibit sperm function)31, palm or coconut oils or trans, hydrogenated or saturated fats as comfortably able.
Treatments All of these can be taken together in the morning (or split up or taken any time of day)
- Supply overall nutritional support with the "Energy Revitalization Powder" (contains > 50 nutrients including 750 mg of Vitamin C and 100 IU of Vitamin E32,33,34,35) by Enzymatic Therapy). It also supplies folic acid36,37 and antioxidants.38
- CoEnzyme Q10 (chewables-contains 400 IU of Vitamin E as well) 200 mg/day.38
- L-Arginine 4 gm/day.39
- Acetyl-l-carnitine 1000 mg/day and Carnitine 1000 mg/day markedly improves sperm motility and the sperms defenses against attack.40,41,42
- Zinc 15 mg/day43
- Ribose 5 gm twice a day (can use like sugar and mix in food or drinks or use the chewable tablets). In many studies this increases energy production, which may also help sperm motility. The second dose can be taken any time during the day.
- Clomiphene (Rx) 25 mg a night (or Monday, Wednesday, Friday nights) can increase sperm counts (more than doubles sperm count and motility).44
- National Center for Health Statistics. Infertility. Accessed April 26,2006.
- Resolve. National survey results reveal startling lack of awareness of infertility even as numbers climb to 7.3 million. October 27, 2005. Accessed December 8, 2005.
- Carlson et al. Evidence for decreasing quality of semen over the last 50 years. Br Med J 1992;305:609–13.
- Weight and pregnancy
- Wilcox AJ, Weinberg CR. Lancet 337:1159-1160,1991;Williams MA, et al. Coffee and delayed conception. Lancet 335:1603, 1990.
- Partonen T. Short note: melatonin-dependent infertility. Med Hypotheses. 1999;52(5):487–8.
- Henmi H, Endo T, Kitajima Y, et al. Effects of ascorbic acid supplementation on serum progesterone levels in patients with a luteal phase defect. Fertil Steril 2003;80:459–61.
- www.AmericanPregnancy.org for more information.
- Atkins like diet in a rat study at the Colorado Center for Reproductive medicine decreased fertility over 50%- study presented at  European Society of Human Reproduction and Embryology Conference.
- Psychiatry Letter 4(7): 35–8,1986.
- Some Vaginal Lubricants May Damage Sperm WebMD, Oct. 19, 2005
- Maternal Tobacco Use and Its Preimplantation Effects on Fertility: More Reasons to Stop Smoking.
- A prospective study of dairy foods intake and anovulatory infertility," Chavarro JE, Willett WC, et al, Human Reproduction, 2007 Feb 28; [Epub ahead of print].
- Czeizel AE, Metneki J, Dudas I. The effect of preconceptional multivitamin supplementation on fertility. Int J Vitam Nutr Res 1996;66:55–8.
- Thiessen DD, Ondrusek G, Coleman RV. Vitamin E and sex behavior in mice. Nutr Metab 1975;18:116–9.
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- Wynn A, Wynn M. The need for nutritional assessment of the infertile patient. J Nutr Med 1:315–324,1990.
- Green BB et al. Risk of ovulatory infertility in relation to [high or low] body weight. Fertil Steril 50(9); 621-6,1988).
19a. Thyroid and its indispensability in fertility.
19b. Improved in vitro fertilization outcomes after treatment of subclinical hypothyroidism in infertile women.
- Rushton DH et al. Ferritin and Fertility. Letter. Lancet 337:1554, 1991.
- Iron intake and risk of ovulatory infertility Obstet Gynecol 2006 Nov;108(5):1145-52.
- Costello MF, Eden JA. A systematic review of the reproductive system effects of metformin in patients with polycystic ovary syndrome. Fertil Steril. 2003;79:1–13 .
- Glueck CJ, Wang P, Kobayashi S, et al Metformin therapy throughout pregnancy reduces the development of gestational diabetes in women with polycystic ovary syndrome. Fertil Steril. 2002;77:520–5.
- Glueck CJ, Phillips H, Cameron D, et al. Continuing metformin throughout pregnancy in women with polycystic ovary syndrome appears to safely reduce first-trimester abortion: a pilot study. Fertil Steril. 2001;75:46–52.
- Nestler JE, Stovall D, Akhter N, et al. Strategies for the use of insulin-sensitizing drugs to treat infertility in women with polycystic ovary syndrome. Fertil Steril. 2002;77:209–15.
- Randomized Placebo-Controlled Trial of Metformin for Adolescents With Polycystic Ovary Syndrome. Bridger T, MacDonald S, Baltzer F, Rodd C. Arch Pediatr Adolesc Med. 2006;160:241–6.
- Dawson DW, Sawers AH. Infertility and Folate Deficiency. Case Reports. Br j Obstet Gynaecol 89:678–80,1982.
- Eating soya could slash men's sperm count Roxanne Khamsi, ABC News, Oct. 17, 2007
- Anderson RA Jr et al. Male reproductive tract sensitivity to ethanol: a critical overview. Pharmacol Biochem Behav 18 Supple 1:305-310, 1983.
- Infertility: Tobacco, Marijuana, and Other Drugs WebMD
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- "Reduction of the incidence of sperm DNA fragmentation by oral antioxidant treatment," Greco E, Iacobelli M, et al, J Androl., 2005; 26(3): 349–53.
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- Improvement in human semen quality after oral supplementation of vitamin C," Akmal M, Qadri JQ, et al, J Med Food, 2006; 9(3): 440-2.
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- Low Folate Levels May Harm Sperm Steven Reinberg, Washington Post Thursday, March 20, 2008;
- Mechanisms of male infertility: role of antioxidants," Sheweita SA, Tilmisany AM, et al, Curr Drug Metab, 2005; 6(5): 495–501.
- Schacter A et al.Treatment of oligospermia with the amino acid arginine. J Urol 110(3):311-313, 1973.
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- "Placebo-controlled double-blind randomized trial on the use of L-carnitine, L-acetylcarnitine, or combined L-carnitine and Lacetylcarnitine in men with idiopathic asthenozoospermia," Balercia G, Regoli F, et al, Fertil Steril., 2005; 84(3): 662–71.
- Sperm Swim Better With Carnitine Miranda Hill, WebMD, March 9, 2005
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- Effect of clomiphene citrate on sperm density in male partners of infertile couples. Indian J Physiol Pharmacol. 2007 Apr-Jun;51(2):195-8.
Enchiladas originated in Mexico, where the practice of rolling tortillas around other food dates back at least to Mayan times. The people living in the lake region of the Valley of Mexico traditionally ate corn tortillas folded or rolled around small fish. Don't be limited by these recipes, enchiladas can be filled with whatever you choose and they're healthy, filling and only limited by your imagination. Many of my readers and patients asked for a version without the tortilla because for health reasons they cannot tolerate most grains used in tortillas...you asked, here you go.
In South America, I have discovered the varieties are expansive but the ones I seek out, if dining out, are what they call "Enchiladas Suizas," which indicates it's made with a white sauce rather than the nightshade-based tomato-based version.
- 1 TB extra virgin olive oil
- 1 large onion, chopped
- Kosher salt to taste
- 2 cloves garlic, minced
- 2 tsp. ground cumin
- 3 cups shredded chicken/turkey/beef/bison
- 1 1/3 cups white enchilada sauce, divided (see white sauce recipe below)
- 4 large zucchinis, halved lengthwise
- 1 cup shredded Monterey Jack
- 1 cup shredded Cheddar
- Sour cream or full-fat plain yogurt, for drizzling
- Fresh cilantro leaves, for garnish
- Preheat oven to 350°.
- In large skillet over medium heat, heat oil. Add onion and season with salt. Cook until soft, 5 minutes, then add garlic, cumin, stir until combined.
- Add shredded meat of your choice and 1 cup white enchilada sauce (Note 1) and stir until saucy or well-blended.
- On a cutting board, use a Y-shaped vegetable peeler to make thin slices of zucchini. Lay out three, slightly overlapping, and place a spoonful of chicken mixture on top. Roll up and transfer to a baking dish. Repeat with remaining zucchini and chicken mixture.
- Spoon remaining . cup enchilada sauce over zucchini enchiladas and sprinkle with cheeses.
- Bake at 180C/350F until ingredients are melted, will it be slightly browned, approx. 20 minutes; Serve hot!
- 2 1/2 tbsp butter
- 3-5 tbsp white rice flour, tapioca flour, or corn starch to desired thickness
- 1 cup milk (or alternative)
- 1/2 cup sour cream (or plain full-fat yogurt)
- 1 cup chicken broth
- 1 tbsp Braggs Aminos
- 1/2 tsp. cumin powder
- Salt to taste
- White pepper to taste and desired “heat”—this adds that spicy flavor without adding nightshades
- like cayenne or other peppers.
Instructions for White Sauce
Dissolve flour in milk with a whisk and set aside.
Melt butter; add milk/flour mixture to butter and cook for approx. 1 minute or until very light brown, this is the roux.
Add sour cream and chicken broth. Whisk constantly and cook for approximately 2 minutes–it should thicken slightly or to your desired consistency. Simmer another 10 minutes or so on low and stir.
Stir in the cumin, salt and pepper. Remove from heat and set aside until ready to layer and/or garnish the enchiladas with sauce.Enchiladas—Tortilla Version
- 2 1/2 cups shredded cooked chicken (I used marinated and poached chicken breast)
- 1 cup fresh or frozen corn kernels
- 1/2 - 3/4 cup finely sliced scallions
- Salt and pepper (to taste)—use white pepper if you want “heat” without nightshades
- 2 cups grated cheese
- 8 to 10 tortillas (flour, corn, quinoa or amaranth)
- White Sauce, see instructions.
- Preheat oven to 180C/350F.
- For filling, mix together ¼ cup White Sauce, chicken, corn, scallions, 1 cup grated cheese, salt and pepper.
- Place tortillas in a steamer (in parchment paper) or gently warm on stovetop in griddle or tortilla warmer plate so they donft crack when being rolled.
- Divide filling between tortillas and roll them.
- Grease baking dish with butter or coconut oil. Spread 2 TB of White Sauce in baking dish. Place enchiladas in the dish, seam side down. Pour over remaining White Sauce, scatter with remaining cheese.
- Bake for approx. 25 minutes, until bubbly and golden. Serve hot!
Optional: Serve with Guacamole on top or on the side.see recipe following.
Dr. Gloria's Recipe Notes
I use all-natural Monterey Jack, Cheddar and other easily melted cheeses. For those that must avoid dairy, use milk and cheese alternatives.
- Refrigerate the rolled-up Enchiladas (using the white sauce in the filling per recipe) and place them in the baking dish. Keep the White Sauce for the topping separate. Place in the refrigerator for up to two days. On the day of baking, add a small splash of milk to the White Sauce and mix to loosen it to a pourable consistency, then pour it over the Enchiladas. Scatter over cheese and bake, as per the recipe.
- Freezer Make the Enchiladas and top with cooled White Sauce then cheese. Cover well, freeze. Defrost in the fridge then bake as per recipe.
For the Guacamole without nightshades, my quick version is:
- 3-4 Blended/mashed ripe Avocados
- Sour Cream or Mayonnaise (or combination) to desired consistency
- Salt to taste
- White pepper to taste for that "heat"
- Approximately 1/8 t0 1/4 cup finely chopped Cilantro
- 1 Red onion, finely chopped
- 2 TB Lime juice, or to taste—can use lemon juice but the authentic flavor is with lime
- 2 TB finely chopped garlic
- 1/4 to 1/2 tsp. ground cumin, to taste
NOTE: The BEST Guacamole is made in advance the night before, covered and refrigerated—allowing all ingredients to blend.
The essential GLA (gamma linolenic acid) is not just your ordinary Smart Fat. Distinctively different than thyroid-targeting coconut oil, GLA is a multitasking essential fatty acid that activates brown fat to effortlessly burn calories from heat. Our bodies need to get GLA from foods because we cannot manufacture this essential fatty acid without an outside source. GLA has proven benefits to ignite a slow metabolism and is a healer for PMS, bloating, depression, diabetic neuropathy, morning stiffness, and skin conditions like psoriasis and eczema.
As far back as the 1980s, many studies focused on GLA as a natural aid to weight reduction. They were published in prestigious medical journals such as the New England Journal of Medicine. These reports documented GLA's definite promise in the battle of the bulge.
GLA regulates metabolic functions all the way down to the cellular level, helping the cardiovascular, immune, and reproductive and central nervous systems through its prostaglandin pathways.
Prostaglandins are short-lived hormone-like substances that regulate metabolic processes throughout the body. They were discovered over 60 years ago in the prostate gland, hence the name "prostaglandins." Today, prostaglandins are included in a larger group of hormones known as eicosanoids. So profound is the ability of the essential fats to transform themselves into these substances that the 1982 Nobel Prize in medicine was awarded to scientists in prostaglandin research.
Prostaglandins can only be made from two essential Smart Fats, GLA, an omega-6, and EPA, an omega-3 fat. These two are the direct prostaglandin building blocks. Together they form an unbeatable combination and ideally should be consumed in a one-to-one ratio since so many overweight individuals are GLA deficient based upon essential fatty acid testing.
All That And Fat Burning, Too!
Our Smart Fat produced prostaglandins have far reaching implications. They control inflammation, blood clotting, blood pressure, tumor growth, brain function and allergies. They soothe skin, promote healing and regulate water loss. Their natural anti-inflammatory properties reduce pain, swelling and redness. They are burned off much more quickly than other fats and their biochemical structure easily permeates cell walls, making them flexible and less rigid and stiff, thereby inhibiting overeating because of more rapid satiety. Other GLA attributes include stellar skin protection to moisturize internally and diminish symptoms of eczema and psoriasis; reduction of excess inflammation and alleviation of morning stiffness; support of healthy cholesterol and relief of PMS, perimenopause, and menopausal symptoms; and alleviation of hangover and substance abuse symptoms.
The series one prostaglandins created from GLA are believed to regulate many aspects of metabolism. GLA-induced prostaglandins regulate brown fat by acting as a catalyst to either turn it on to trigger calorie burning or turn it off to trigger calorie conservation. Prostaglandins are also connected to a metabolic process referred to as ATPase. ATPase is also known as the sodium pump, a biochemical process necessary to keep the right amount of potassium inside cell walls and too much sodium out. GLA-rich substances like black currant seed oil, by means of prostaglandin activity, control the sodium pump, which in turn revs up metabolism.
When GLA is in the diet, it operates as a remarkable fat-burning agent when it triggers brown fat calorie burning and the sodium pump. Brown fat is also known as brown adipose tissue or BAT. It gets its color from the many fat-burning mitochondria it contains. It only comprises 10 percent or less of total body fat, yet it can burn one-fourth of the calories burned by all other fat tissues combined. In a similar way, GLA can stimulate the sodium pump to use up to nearly 50 percent of the body's total calories.
In 2009 a flurry of new studies about fighting fat came out that were heralded as the "newest obesity theory," claiming that brown fat was a potent regulator of metabolism and weight. The research said that brown fat was deficient in overweight people and was primarily activated by cold.
I remember shaking my head about this new obesity theory because I had written about brown fat back in 1988 in connection with GLA. Since the new research, the scientists completely overlooked the role of GLA, which stimulates brown fat activity, through its prostaglandin pathways.
And while omega-6s as a whole have gotten a bad rap, their reputation is not quite justified. The issue is that GLA's raw materials, the linoleic-acid containing safflower, sunflower, soy and corn oil, are possible, but not always probable, precursors. Possible—because under ideal conditions they should easily be converted into the powerful prostaglandins that have all the healing and metabolic benefits.
The problem is these typically refined and processed oils are further blocked from converting into the biologically potent prostaglandin, which make them biologically worthless to the human body. A number of dietary and lifestyle conditions like a lack of enzymatic cofactors such as niacin, B6, vitamin C, magnesium and zinc as well as the presence of transfats, excessive saturated fats, or alcohol in the diet, impairs the delta-6-desaturase enzyme charged with the transformation process. (The same metabolic suspects, by the way, are in play, which can impair the transformation of the omega-3 alpha-linolenic acid into EPA.)
Since food sources cannot always convert into GLA on their own, you are much better off taking GLA in supplemental form from borage, evening primrose or black currant seed oil with two exceptions: hemp seed oil (not marijuana but from the same plant) and spirulina, a blue green microalgae. Hemp seed oil contains "pre-formed" GLA with a perfect blend of omega-3s.
If you prefer to take a supplement, my recommendation is the GLA from black currant seed oil. Because of all the pre-formed GLA sources, it is the best balanced with omega-3s as part of its makeup. Perhaps most interesting of all is the hypothesis that GLA, like other fatty acids, has the potential to elevate levels of serotonin, the "feel good" brain chemical which contributes to the feeling of fullness. By elevating serotonin, you will feel calmer and satiated sooner. So not only does GLA have the ability to increase the body's metabolism and burn fat, but it may also work as an appetite suppressant as well.Smart Tips: GLA
Want to know how to get more GLA in your life for a metabolic kick?
1. Nibble on hemp "hearts" (seeds) and drizzle hemp seed oil. Hemp is a great tasting source of balanced omega-6 and omega-3, and also contains vitamin E. Nutty and full of flavor; the hemp seeds are great snacks and make a smoothie nice and creamy. The oil is perfect over veggies and salads. Besides spirulina, which can be taken as a supplement or sprinkled in powder form in a smoothie or green drink, hemp seeds and oil are the only direct preformed food sources of thermogenic GLA.
2. Take supplements of ready-made GLA. Found in black currant seed oil, borage or evening primrose oil for stronger GLA power, I recommend 360 to 900 mg daily.
CLA – The Tummy Fat Blaster
CLA (conjugated linoleic acid) has profound fat loss and healing benefits. CLA helps reduce body fat while retaining lean muscle mass, a ready-made innate calorie burner. It is also considered a necessary fatty acid for both cell growth and as a building block for cell membranes.
To date, there are over 500 published studies on this previously unrecognized nutrient. The first human clinical trial using CLA was conducted in 1997 in Norway. It was a 90-day double-blind clinical study that showed a stunning 20 percent decrease in body fat, with an average loss of seven pounds of fat in the group taking CLA. These results were achieved without a single change in dietary habits, establishing CLA supplementation for the first time as a simple, effortless weight loss tool.
In addition to the ability to reduce body fat, CLA has also been shown to increase lean muscle mass. In this same study, although participants lost body fat, they experienced very little change in overall body weight due to the increase in lean muscle mass. The end result was a stronger, healthier body.
CLA is also a powerful tool for anyone who finds themselves with weight gain over the holidays. In 2006 researchers studied 40 healthy but overweight subjects over a period of six months. Over the holiday season, the placebo group displayed a greater rate of weight gain; while the CLA group showed significantly reduced body fat of around 2.2 kg over the six month period.
Cellulite be gone! Did you know that biopsies of cellulite demonstrate that unlike fat in most other areas, the fat within cellulite is actually inflamed? This type of inflammation speeds up the breakdown of collagen and contributes to that puckered-up, orange peel look we all dread. Studies also show that CLA increases strong and healthy collagen and prevents fat cells from accumulating even more fat and swelling up. And, both ultrasound and visual examination has proven that CLA can markedly reduce the appearance of cellulite.
CLA occurs naturally in grass-fed dairy foods—especially cream, butter and full-fat cheese. It is also found in beef and lamb. Before the 1970s, Americans got plenty of CLA by eating these Smart Fat-filled foods. Today we are getting next to no CLA because livestock is rarely grass-fed anymore, which decreases CLA levels by about 80 percent.
To compound this deficiency, over the past 70 years many misguided Americans on low- or no-fat diets have stopped eating these dietary sources of CLA. While adding grass-fed dairy and meats back into your diet is highly recommended for a variety of health reasons, there are other ways to get more potentized CLA into your body. Science has been able to create CLA from the linoleic acid found in sunflower and safflower oils. Today CLA is available as a convenient dietary supplement.
Smart Tips: CLA
Want to increase your CLA to rev up metabolic rate?
- Eat CLA-rich grass-fed beef and pastured butter and cream. Also be on the lookout for grass-fed, non-denatured whey.
- Consider CLA supplements from conjugated safflower or sunflower oil. I recommend 3,000 mg daily. But, just be careful. With many of my clients, you lose weight so quickly you will go down a pants size or two in no time!
GLA vs. CLA: What's the difference you ask?
GLA (gamma linolenic acid) and CLA (conjugated linoleic acid) are both important fatty acids that will help burn fat to promote weight loss, and help control appetite to prevent weight gain.
They can be taken individually or as a duo to help break down fat.
- GLA raises your metabolism by stimulating brown fat (adipose tissue) in the body to burn calories for energy.
- CLA especially targets visceral fat (found deep within the abdominal area) and is helpful for burning belly fat while increasing lean muscle mass.
Common Uses: allergies, arthritis, cognitive disorder, cancer and urinary disorders.
Alfalfa is purported to be one of the best herbal therapies for arthritis. It also possesses cancer-preventing properties by inactivating chemicals that can cause cancer. It is often fed to animals that need to gain weight.
The vitamin K content of alfalfa makes it valuable in pets with bleeding disorders. Conversely, excess doses might interfere with blood clotting due to the coumarin (an anticoagulant) content in alfalfa.
Alfalfa can make urine alkaline and is useful in those bladder conditions where a more alkaline urine is needed (likewise, it should not be used in pets whose medical conditions require an acid urine).
Due to the large content of nutrients, many doctors recommend it for pets that require increased mental nutrition (older pets, especially those with cognitive disorder).
Alfalfa is generally regarded safe. The seeds can cause blood disorders due to L-canavanine and seeds should be avoided.
Animals sensitive to pollen may be sensitive to fresh alfalfa.
Aminocaproic Acid (ACA)
Common use: degenerative myelopathy. Aminocaproic acid works by inhibiting the process of fibrinolysis (the breakdown of fibrin, a protein needed for proper blood clotting) and can reverse states that are associated with excessive fibrinolysis. Degenerative myelopathy is theorized to be caused by an autoimmune response (possibly from over-vaccinating dogs) attacking the nervous system of dogs, which leads to progressive neural tissue damage. Since this is an autoimmune response, immune complexes circulate in the blood, leading to endothelial cell damage in the blood vessels of the central nervous system. This causes fibrin to be deposited around blood vessels. When the fibrin degrades, inflammatory cells are stimulated to migrate into the lesions, which leads to tissue damage. It is possible ACA may limit or stop this process.
Aminocaproic acid is made in a 250 mg/ml oral solution. This can be mixed with chicken broth, using 2 ml of the drug and 1 ml of chicken broth. The recommended dosage is 500 mg (3 ml of the above combination) given three times a day with or without food. ACA should be stored at room temperature with the lid tightly closed.
Common uses: liver disease, heart disease, and cancer. Arginine is an essential amino acid found in many foods. It plays a role in several bio-chemical processes in the body, including cell division, wound healing, immune functions, hormone secretion, and the removal of ammonia from the body. Arginine is also involved in the formation of nitric oxide, which relaxes blood vessels.
Doses of 500 mg to 3000 mg per day are recommended.
Since arginine is an amino acid, supplementation is believed to be safe. Maximum safe doses have not however, been established.
Common uses: cancer, infections, kidney disease, and hyperthyroidism in cats.
Astragalus is used to strengthen the immune system and acts as an anti-inflammatory. Many doctors prescribe it for pets with various infections and chronic illnesses. It can be used to help the body recover from long-term steroid therapy and for pets with kidney disease as it improves kidney circulation.
The medicinal herb Astragalus membranaceous is safe; many other species are toxic. For hyper-immune disorders (autoimmune diseases, diabetes), and disorders with diminished immune systems with low white blood cell counts (feline leukemia and immunodeficiency diseases), it may be wise to avoid this herb, as astragalus is used for immune stimulation. It is best used early in the course of the disease to stimulate the immune system. Do not use to treat hypothyroidism.
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.