Stress is an unavoidable part of life. The way we handle stress significantly impacts our health and how long we will live. The psychological and physiological response that our bodies have to stress begins with the nervous system and endocrine system. From here there are far reaching and long-term effects on the cardiovascular system, immune system, as well as overall mental and physical well-being. Indeed the mind-body connection is truly exemplified in our body's response to stress.

To understand how the mind directly impacts the body, we need to understand the basic workings of the endocrine system. Organs whose major function is to produce hormones are called endocrine glands. Hormones are made by endocrine glands to control or set in motion another part of the body. The endocrine system works so closely with the nervous system that these systems are often referred to as the "neuroendocrine system". Together they perform several critical tasks:

Maintain the body's internal steady state or homeostasis (metabolism, nutrition, excretion, electrolyte and water balances)
React to stimuli from outside the body
Regulate growth, development, and reproduction
Produce, use and store energy

The neuroendocrine system is designed to protect the body from external and internal threats mainly using the stress hormones cortisol and insulin. Both of these hormones are necessary for good health. However, at elevated levels they can cause serious problems. The initial effect of the hormones can be felt immediately, yet the long-term effects from chronic elevation are not evident until debilitating diseases such as diabetes, obesity and cardiovascular disease take hold.

At elevated levels, insulin and cortisol are inflammatory agents. Many people suffer from an excess of both of these hormones, first from too much sugar in our diets (which increases insulin) and secondly from too much caffeine and stress (which increases cortisol). We can modify our diet to reduce the amount of sugar and caffeine consumed, but it is more difficult to regulate the amount of external stress to which we are exposed. Reducing the amount of carbohydrates and sugars we consume and adding more fiber to our diets will help regulate blood sugar level and insulin response. Eliminating or reducing caffeine will help control cortisol levels. A study conducted at Duke University found that the effects of morning coffee consumption can exaggerate the body's stress responses and increase stress hormone levels all day long and into the evening¹. Results from a similar study showed that even a moderate level of caffeine increased plasma epinephrine and cortisol levels, more than doubling the levels in the control group. These effects were present in both habitual and light consumers of caffeine and the habitual caffeine consumption did not affect their magnitude.²

Effect of Cortisol on DHEA

Cortisol is one of the "fight-or-flight" hormones produced by the adrenal glands in response to stress. People under stress have elevated levels of cortisol. Dehydroepiandrosterone, or DHEA, is also produced by the adrenals as well as by the ovaries and testicles in smaller amounts. Chronic stress tends to depress DHEA levels. DHEA and cortisol counterbalance each other. However, when cortisol remains chronically elevated, DHEA levels are suppressed (not good).

DHEA is often referred to as the anti-aging hormone. It has many functions. As a steroid hormone, it is anabolic in nature, meaning that it promotes renewal and replacement of tissues. For example, it stimulates the activity of osteoblasts (bone-building cells) and fibroblasts (skin renewal cells), which translates into strong bones and youthful skin.³In the brain it protects the integrity of brain cells by promoting neurotransmitter production necessary for short- and long-term memory.

DHEA is also converted in the body to testosterone and estrogen. Low levels of DHEA will result in depressed levels of other hormones as well. This is why people who are chronically stressed may have decreased libido (men and women) and irregular menstrual cycles (women). The effects of low DHEA cascade throughout the entire endocrine system, affecting the cardiovascular system, immune system, sex hormone function and metabolism.

Cortisol's Effect on the Immune System

DHEA regulates the immune system by modulating the release of immune chemicals such as interleukins, interferon, and tumor necrosis factor to have a positive or negative effect on health.

As we age, our bodies tend to produce more cortisol and less DHEA. The stress response creates the same effect, only more dramatically. Stress can be seen as the "aging accelerator". Many of the most common problems of aging-high blood pressure, weight gain, memory loss, lowered immune response-are driven in part by the effects of too much cortisol.

High Cortisol and Heart Disease, Obesity, and Diabetes

In the stress response, the brain signals the adrenal glands to release cortisol. Rising blood levels of cortisol signal the body tissues to release stored sugar into the blood. This is part of the fight-or-flight response which quickly gets sugar to muscles. This higher blood glucose level signals the pancreas to secrete insulin, which clears sugar from the blood, shunting into cells to be used for energy, providing muscles with fuel. This burst of blood sugar might be crucial in a life-or-death situation; however, chronically high blood sugar is not healthy. When cortisol remains chronically elevated due to stress, it forces the see-saw effect of high blood sugar and high insulin. After a while, the pancreas loses its sensitivity to insulin, and thus it is not as effective in regulating blood sugar levels. This condition is known as insulin resistance, syndrome X, and metabolic syndrome.

Insulin resistance is the first step toward some very serious and often irreversible negative health effects. To compensate for the resistance to insulin, the pancreas secretes more insulin. Excessive insulin increases fat storage-because all the sugar that has been released into the blood cannot be used and is subsequently stored as fat. Consequently, hyperinsulinema leads to obesity and is a precursor to adult onset (type 2) diabetes in which the pancreas becomes unable to sustain insulin production.

Immune System and Aging Cells

Stressful emotions like anxiety, anger and fear, have a powerful effect on our lymphatic system. This is thought to be by the release of neurotransmitters, such as dopamine, epinephrine and norepinephrine, from the brain which are hormone-like substances that make connections between nerve endings. This in turn can elicit various physiological responses including increasing heart rate, perspiration, temporary loss of bowel or urinary function, and an increase blood pressure enough to cause a heart attack.

Numerous animal studies have shown that even temporary stress can stop the immune system from functioning properly. In one experiment, blood samples from rats exposed to electric tail shock showed loss of lymphocytes (white cells of our immune system, produced by the thymus gland and bone marrow). Similarly, a number of experiments with university students showed that just taking final exams is sufficient to impair lymphocyte function. Natural killer cells, which are thought to be our first line of defense against viral infections and possibly cancer, were "significantly suppressed". That is why so many students come down with colds and flu after exams.⁴

It has been an accepted fact that stress causes premature aging, like someone's hair turning gray after a traumatic experience, but until recently, the exact mechanism of how this occurs has been unclear. A recent study at the University of California at San Francisco suggests that stress actually accelerates the rate at which cells age. According to this study, stress affects telomeres, strips of DNA at the end of chromosomes, which appear to stabilize and protect the chromosome ends. Chromosomes carry genetic information in the form of genes. These key pieces of DNA are also involved in regulating cell division. Each time the cell divides, the telomere shortens, until eventually there is nothing left, making cell division less reliable and increasing the risk of "mistakes" and age-related disorders.

The subjects of the study were women who had healthy children or children with chronic illnesses. Women who reported higher levels of psychological stress-- those caring for sick children-had shorter telomeres. In fact, the difference was equivalent to more than a decade of additional aging when compared with the women who had lower stress levels.⁵

Raising Cholesterol

The stress response not only increases heart rate, but it increases low-density lipoprotein (LDL) cholesterol as well. Stress can cause the body to use more glucose and fatty acids for energy. This requires the liver to then produce and secrete more LDL so that they can be transported to other tissues to be used as energy source. Elevated cholesterol is a risk factor for cardiovascular disease.

A Link to Gum Disease and Coronary Artery Disease

People who are under chronic stress are more likely to develop gingivitis, an inflammatory gum disease. A study published in the journal Psychosomatic Medicine found that caregiver spouses of patients with Alzheimer's disease develop gingivitis at twice the rate of their noncaregiver counterparts. Since there was little difference between in oral hygiene between the two groups in the study, the researchers believe the difference might have been related to stress. The investigators also measured in the subject parameters for metabolic syndrome: blood insulin levels, obesity, and intra-abdominal fat. The caregiver spouses registered higher on all three of these measures as well, placing them at greater risk for diabetes.⁶

The American Academy of Periodontology has linked periodontal (gum) disease to heart disease. One theory they propose is that oral bacteria produced by the gum disease can affect the heart when the bacteria enter the bloodstream, attaching to fatty plaques in the coronary arteries and contributing to clot formation.

Coronary artery disease is characterized by a thickening of the walls of the coronary arteries due to the buildup of fatty proteins. Blood clots can obstruct normal blood flow, restricting the amount of oxygen and nutrients required for the heart to function properly. This may lead to heart attacks.

Ways to Combat Stress

Exercise has a powerful protective effect over the effects of stress hormones. When the body is sedentary, we cannot function at peak capacity. Oxygen and nutrients are not brought to cells as quickly and removal of waste products is not as efficient. Regular exercise, if not overdone, relieves everyday stress, enhances function of the immune system, increases circulation and improves the ability to get a good night's rest. Furthermore, in the modern world, psychological stress is more prevalent than the stressors our ancestors more often encountered where the fight-or-flight response occurred. A physical response to stress would help to flush out these stress hormones. When experiencing predominantly psychological stress and having a sedentary lifestyle, these stress hormones remain circulating in the body longer, continuing to elicit a stress response on the immune system, brain, circulatory system and adrenal glands.

Resting the Mind

The opposite of the fight-or-flight response is the restful response. There are two types of restful responses: restful sleep and restful awareness. Restful sleep is when your mind/body system is in deep rest and your mind is sleeping. Restful awareness is when your mind/body system is in deep rest but your mind is awake. This state of rest can be experienced during meditation. The physiological changes that occur during restful awareness are the opposite of the stressful (fight-or-flight) response. Changes include:

Your heart rate slows.
Your blood pressure normalizes.
You consume less oxygen.
You use oxygen more efficiently.
You expel less carbon dioxide.
Your breathing slows.
Your heart pumps less blood.
You perspire less.
Your adrenal glands produce less epinephrine, norepinephrine, and cortisol.
You make more sex hormones, particularly, DHEA
Your pituitary gland releases more growth hormone (an antiaging hormone).
Your immune function improves.⁷

"Brain wave studies show improved coherence between different parts of the brain during meditation. These changes in body and mind are not seen during wakefulness or sleeping."⁸

Achieving restful awareness through meditation is possible for anyone. Dr. Deepak Chopra, an antiaging expert whose focus is the mind/body connection, recommends meditating for twenty minutes two times per day. The best times are early in the morning just after waking and late in the afternoon or early evening. The following are basic guidelines for the practice of meditation. First, sit comfortably in a quiet place where you will not be disturbed and close your eyes. Breathe in slowly and deeply through your nose while thinking the word So. Exhale slowly through your nose while thinking the word Hum. These words that you mind gently focuses are called a mantra. Continue this technique for twenty minutes. If your attention drifts to thoughts or sounds or sensations in your environment, gently return your attention to your breathing silently repeating the mantra. If you cannot meditate for twenty minutes, try 5 minutes to start. You can set a timer on your watch for 5 minutes, breathe deeply and repeat the mantra until the timer goes off. You will find that 5 minutes is better than none.

Restful Sleep

Most adults require a minimum of 6 to 8 hours of restful sleep each night. Restful sleep means that you fall asleep easily after turning off the lights and sleep soundly through a cycle of light, deep, and REM (rapid eye movement) sleep. Upon waking in the morning, you feel energetic and alert.

During deep sleep the body and brain repairs itself and builds up energy for the day ahead. It plays a major role in maintaining your health, stimulating growth and development, repairing muscles and tissues, and boosting the immune system. Most of the deep sleep occurs during the first half of the night. During deep sleep brain waves are slow and blood flow is directed away from the brain and towards the muscles, restoring physical energy. REM sleep occurs after deep sleep. Just as deep sleep renews the body, REM sleep renews the mind. REM sleep plays a key role in learning and memory. During REM sleep, your brain consolidates and processes the information you've learned during the day, forms neural connections that strengthen memory, and replenishes its supply of neurotransmitters, including feel-good chemicals such as seratonin and dopamine that boost your mood during the day.

Stress-Fighting Supplements

There is a multitude of research data showing that various nutritional supplements and herbal adaptogens can help individuals manage stress. The following supplements can combat the effects of stress hormones.

Vitamin C has been shown to reduce high cortisol levels which were elevated due to both physiological and psychological stress. In 2001 a study was conducted using marathon runners as subjects to evaluate the effect of vitamin C on high cortisol levels induced by the physical stress. Supplemental vitamin C was given in doses of 500 mg per day, 1500 mg per day, or placebo for seven days prior to the race, the day of the race, and two days after the race. Researchers found that post-race cortisol levels of the runners who took 1500 mg vitamin C per day were significantly lower than those taking 500 mg vitamin C or placebo.

Results from a study published in the journal Psychopharmacology showed that supplementing with vitamin C reduced stress response markers of individuals who were under psychological stress. Subjects were given either 3000 mg per day of vitamin C or a placebo then underwent the Trier Social Stress Test. The test involves 15 minutes of a mock job interview followed by a mathematical challenge test. Subjects who took vitamin C had lower blood pressure, blood cortisol levels, and subjective stress compared to those given placebo.

Phosphatidylserine

Phosphatidylserine (PS) is a naturally occurring chemical found in the brain. It has been shown to reduce the effect of physiological stress on the release of cortisol. ACTH, adrenocorticotrophic hormone, is a hormone produced by the anterior pituitary gland and adrenal glands. Its main function is to regulate the release of cortisol from the adrenals. A study by Palmiero Monteleone et. al. was published in the journal Neuroendocrinology in which 8 healthy men took part in three experiments where they were either given PS or placebo prior to exercise on an ergometric bicycle. Results showed that when subjects were given PS prior to the physical stress of exercise, the ACTH and cortisol responses to physical stress were significantly reduced.⁹

Omega-3 Fatty Acids

Omega-3 and Omega-6 (n-6) fatty acids constitute the two families of essential fatty acids (EFAs). EFAs are considered "essential" because they are needed throughout the human life cycle, cannot be produced in the human body, and therefore must be provided through the diet. While most ingested fats are either burned as energy or stored, EFAs are different. "They are incorporated into the membranes that surround cells, giving cell membranes the flexibility needed for each cell to respond properly to signals from other cells. Second, EFAs are plucked from the cell membrane and transformed into chemical messengers called prostaglandins and leukotrienes.¹⁰The main function of these messengers, known as prostanoids, is to regulate the activity of the cell.

When there is a deficiency of EFAs in the body, cells cannot function properly. Low levels of EPA and DHA have been linked to a wide range of mental disorders including depression, bipolar disorder, Alzheimer's disease, aggression, memory loss and attention deficit hyperactivity disorder (ADHD). This is not surprising as the brain is approximately 60% fat by weight.

There is a tremendous amount of research showing the benefits that omega-3 fatty acids have on brain development and mental acuity, the cardiovascular system, immune system and balancing of hormones.

A research study published in 2003 showed that individuals who were given omega-3 fatty acids from fish oils supplements for three weeks prior to testing experienced a much lower rise in cortisol levels after undergoing psychological stress tests.

Fish oil is the most concentrated source of the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). A secondary source is alpha-linolenic acid (ALA), which is found in flaxseed, walnuts, and canola oil. However, only 10% of ALA ingested from food is converted into active EPA or DHA; much of it is simply burned for calories. Fish oil thus remains the most potent source of omega-3 fatty acids.

L-Theanine is an amino acid found in green tea that produces calming effects in the brain. Green tea has been used for centuries for its relaxing properties. Theanine increases GABA (gamma-amino-butyric acid), an important inhibitory neurotransmitter in the brain. GABA can be considered the brain's natural sedative that brings balance to excitability that can sometimes lead to restlessness and other disruptive conditions. Theanine also increases levels of dopamine, another brain chemical with mood-enhancing effects. Just as meditation, massage, or aromatherapy quiets the mind and body, so too theanine plays a role in inducing the same calm and feeling of well-being.

Gamma-aminobutyric acid, abbreviated as GABA, is an amino acid that is produced in the brain. It is formed by glutamic acid in the body with the help of vitamin B6, and prevents nerve cells from firing too much and, thus, they have a calming effect. GABA serves as a neurotransmitter. It is found in large amounts in the hypothalamus, suggesting that this amino acid plays a crucial role in the hypothalamic-pituitary function. The hypothalamus is a region on the back of the brain, which regulates the instinctive functions, such as sleep cycles, body temperature and the activity of the pituitary gland.

5-Hydroxytryptophan (5-HTP) is a derivative of the amino acid tryptophan. It is converted to serotonin, a neurotransmitter, which affects many different parts of the brain. It is the body's own mood elevating and calming substance. 5-HTP is more effective that tryptophan in inducting deep sleep.

Adaptogens

Rhodiola (Rhodiola rosea), also known as Arctic root or golden root, is an adaptogenic herb. An herbalist would define adaptogen as an herb that helps maintain health by increasing the body's ability to adapt to environmental and internal stress. Adaptogens generally work by strengthening the immune system, nervous system and/or glandular systems without disturbing normal biological functions. Rhodiola has been used for centuries as a medicinal tonic in Asia and Europe

Adaptogens differ from other stimulants during exhaustive muscular work. With common central nervous system (CNS) stimulants, such as caffeine, the initial increase in work capacity is followed by a period of decreased (significantly below average) work capacity. In contrast, with rhodiola, the initial increase in work capacity is followed by a lesser diminution, such that the work capacity remains above average.

In humans and higher animals, nonspecific resistance from adaptogens may be enhanced by the neurological mechanisms of dealing with stress. Research has shown that rhodiola reduces the activation of several components of the stress response of the hypothalamic pituitary adrenal axis (release of norepinephrine, epinephrine, and cortisol). Rhodiola extracts also protect the brain and heart by reducing the secretion of corticotrophin releasing factor (CRF) under stress.¹¹

Ginseng has also been used throughout Asia to stimulate the immune system, decrease stress and anxiety, and increase cognitive function. There are actually three different plants that are given the name ginseng. The most commonly used plant is Panax ginseng, also known as Korean, Chinese or Asian ginseng. Another plant is Panax quinquefolium, or American ginseng. The third plant is Siberian ginseng , or Eleutherococcus senticosus, which is similar, but is not a "true ginseng". There is experimental data to support that all three of these plants have bioactive compounds called ginsenosides, which have been shown to improve the sensitivity of the hypothalamic pituitary axis (HPA) to the effect of cortisol. The beneficial result is that less cortisol is released by the adrenals so that less of this stress hormone builds up in the blood stream.

Ashwagandha

Ashwagandha (Withania somnifera) is an herb found in India and North America. It has been used for centuries in Ayurvedic medicine as a health promoter, an adaptogen to relieve stress and to treat impotence. It is also powerful antioxidant, protecting cells from free radical damage.

Ashwagandha has been shown to reduce the effects of stress on animals and humans.

In a remarkable animal study, examination of the brains of sacrificed animals showed that 85% of the brain cells observed in the animals exposed to chronic stress showed signs of degeneration. It is this type of cellular degeneration that can lead to long-term cognitive difficulties. When ashwagandha was administered to chronically stressed animals, the number of degenerating brain cells was reduced by 80%.¹²

In a human clinical trial, researchers studied the effects of a standardized extract of ashwagandha on the negative effects of chronic stress, including elevated levels of the cortisol, serum C-reactive protein, heart rate, blood pressure, and DHEAS. The participants subjectively reported increased energy, reduced fatigue, better sleep, and an enhanced sense of well-being. The participants showed several measurable improvements, including a reduction of cortisol levels up to 26%, a decline in fasting blood sugar levels, and improved lipid profiles.¹³

DHEA

DHEA has been shown to reduce the effects of psychological stress on cortisol levels and symptomatic behavior. Dr Charles A. Morgan III, of Yale's department of psychiatry and the VA Connecticut Healthcare System and his colleagues evaluated performance and psychological symptoms among 41 healthy special operations soldiers enrolled in the military Combat Diver Qualification Course. The course exposes participants to significant stress while engaging in a series of nocturnal underwater navigation exercises over a month-long period. Blood samples obtained prior to and following the course were assessed for plasma DHEA, DHEA sulfate, and the stress-related hormone cortisol.

Dr Morgan's team found that participants who had higher DHEA and DHEA sulfate levels at the beginning of the study performed better than those with low levels. Participants with higher DHEA levels also had less stress-induced symptoms of dissociation while performing and increased levels of DHEA after the test.¹⁴

Most people experience some type of stress each day. How we handle it on a daily basis significantly influences the health and longevity of our bodies. It is not the stress, but the stress response that is harmful to our health. Chronically high cortisol levels cause damage to our cells, causing hormonal imbalances, depression, cardiovascular disease, diabetes, depressed immunity and premature aging. It is critical to incorporate daily methods to reduce the stress response. Meditation, exercise, and supplements like adaptogens, vitamin C and DHEA can all help by either reducing the stress response or helping to balance the increased cortisol levels affected by physical and psychological stress.

References

1. Lane, James D., Peiper, C., Phillips-Bute, B., Bryant, J.E., and Kuhn,C. Caffeine Affects Cardiovascular and Neuroendocrine Activation at Work and Home Psychosomatic Medicine 64:595-603 (2002).

2. Lane, James D., Adcock, A., Williams, R.B., and Kuhn, C.Caffeine Effects on Cardiovascular and Neuroendocrine Responses to Acute Psychosocial Stress and Their Relationship to Level of Habitual Caffeine Consumption, Psychosomatic Medicine 52:320-336 (1990).

3. Miller, P (2005). The Life Extension Revolution the New Science of Growing Older Without Aging. New York: Bantam Dell.

4. Kronhausen, E.. and Kronhausen, P.(1999). Formula for Life. New York: William Morrow.

5. Perricone, N. Dr. Perricone's 7 Secrets to Beauty, Health, and Longevity: the Miracle of Cellular Rejuvenation. Ballentine Books, 2006.

6. Vitaliano, P. Persson, R., Kiyak, A. Siaini, H, Echeverria, D. Caregiving and Gingival symptom Reports: Psychophysioligic Mediators. Psychosomatic Medicine 67:930-938. 2005.

7. Chopra, D. and Simon, D. Grow Younger, Live Longer: Ten Steps to Reverse Aging. New York: Random House, Inc., 2001.

8. Chopra, D. and Simon, D. Grow Younger, Live Longer: Ten Steps to Reverse Aging. New York: Random House, Inc., 2001. p47.

9. Monteleone, P., Beinat, L, Tanzilla, C, Maj, M, Kemali, D. Effects of Phoshatidylserine on the Neuroendocrine Response to Physical Stress in Humans. Neuroendocrinology 1990;52:243-248.

10. Galland, L. Power Healing.New York: Random House, 1997, p143.

11.Saratikov AS, Krasnov EA. Rhodiola rosea is a valuable medicinal plant (Golden Root). Tomsk, Russia: Tomsk State University Press; 1987.

12. Jain S, Shukla SD, Sharma K, Bhatnagar M. Neuroprotective effects of Withania somnifera Dunn. in hippocampal sub-regions of female albino rat. Phytother Res. 2001 Sep;15(6):544-8.

13. Biswajit, A., Hazra, J., Mitra, A., Abedon, B., Ghosal, S., A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study. JANA Vol. 11, No. 1, 2008. p.50-6.

14. Morgan, C., Rasmusson, a., Pietrazak, R., Coric, V., Southwick, S., Relationships Among Plasma Dehydroepiandrosterone and Dehydroepiandrosterone Sulfate, Cortisol, Symptoms of Dissociation, and Objective Performance in Humans Exposed to Underwater Navigation Stress: Biological Psychiatry;vol.66(4),Pages 334-340.aug. 15, 2009.

Sept. 2010: Back-to-School Supplements

Back to School Supplements

Sept. 2010

It's that time of year again when kids head back to the classroom. Our lives get back to a more regimented routine. We check to make sure our kids have everything they need to tackle the upcoming year--school supplies, clothes, computers, etc. It's important not to forget what their growing bodies need for optimum health as well. Here are a few things to consider adding to increase brain power, support immunity and relieve stress.

A Good Base

Good nutrition and proper rest are first and foremost in the preparation for a healthy and successful school year. Without these, the body is unable to function well. Each day our kids need to recharge their batteries with as much as 10 hours of sleep at night. Our bodies go through 5 stages of sleep which are cycled in approximately 90 minute intervals. The body moves from light sleep to deep sleep to REM (rapid eye movement) sleep and repeats the cycle until waking. At about 60 minutes into the sleep cycle, deep sleep begins. During deep sleep the body and brain repairs itself and builds up energy for the day ahead. It plays a major role in maintaining your health, stimulating growth and development, repairing muscles and tissues, and boosting the immune system. Most of the deep sleep occurs during the first half of the night. During deep sleep brain waves are slow and blood flow is directed away from the brain and towards the muscles, restoring physical energy. REM sleep occurs after deep sleep. Just as deep sleep renews the body, REM sleep renews the mind. REM sleep plays a key role in learning and memory. During REM sleep, your brain consolidates and processes the information you've learned during the day, forms neural connections that strengthen memory, and replenishes its supply of neurotransmitters, including feel-good chemicals such as serotonin and dopamine that boost your mood during the day.

fruits and vegetables

Good nutrition is essential to maintaining energy, alertness and learning. One of the best things we can do for our children is to provide a well-balanced diet with lean protein, whole grains, fiber and healthy fats. Protein is needed to build muscle and bone. Whole grains, fruits and vegetables provide energy, vitamins minerals and antioxidants.

Fiber keeps blood sugar normalized (to avoid the sugar highs and lows) and helps remove waste from the blood and bowel (to remove harmful fats and toxins). Good fats like olive oil and omega-3 fatty acids from fish oil boost brain power and are needed for hormone production. A nutritious breakfast is important. Well-balanced meals throughout the day will keep energy levels up by keeping blood sugar normalized. A good multivitamin and mineral supplement will help kids the the essential vitamins, minerals and antioxidants needed to fuel the biochemical processes of daily activities. Look for a supplement that is recommended for your child's age. It should contain an easily absorbable form of calcium like calcium citrate as well as all the B complex vitamins (B1, B2, B3, B6 and B12) plus folic acid.

Brain power

Docosahexaenoic acid (DHA). The brain's nerve cell membranes are made of fat. A healthy fat like DHA can help maintain the fluid cell membranes thereby enabling optimal functioning of neurotransmitters between cells. "Attention, focus, processing efficiency, memory-- all those are dependent on cells working effectively, and DHA will help," says Randall Neustaedter, a doctor of Oriental medicine and author of The Holistic Baby Guide (New Harbinger, 2010). A recent study found that 4-year-olds who took 400 mg a day of DHA for four months improved their listening-comprehension and vocabulary-acquisition skills.¹

What is an effective dose of DHA for children? Dr. Robert Rountree, MD, coauthor of Smart Medicine for a Healthier Child recommends liquid fish oil, in a child's dose of 800 to 1,500 mg daily at a ratio of 60 percent eicosapentaenoic acid (EPA) to 40 percent DHA. EPA acts as an anti-inflammatory and can help alleviate cold symptoms, allergies and asthma. DHA and EPA from fish oil is the best way to way to get these omega-3 fatty acids. Algae can work as a vegetarian substitute for fish oil, but it only contains DHA not EPA. Flaxseed oil, a vegetarian source of omega-3, is mostly alpha-linolenic acid (ALA). The body can convert it to DHA, but not very efficiently. Only 3 to 7 percent of flaxseed oil gets converted to DHA.

Phosphatydilserine (PS).

Phosphatydilyserine is a fat manufactured by brain cells when there is a sufficient amount of vitamin B12, folic acid and essential fatty acids in your diet. It facilitates communication among brain cells. The majority of research of PS on brain function has been done with the elderly, showing that PS can enhance memory function in older adults. Recent evidence shows that the fat may also improve attention, concentration, learning, behavior and school performance in children.

PS is found in foods such as soy and eggs, but in small amounts. Thus, dietary supplements are more effective at delivering a good supply of PS. Dr. Neustaedter recommends 100 mg per day for children who need a brain booster. PS supplements manufactured today are derived from soy.

Improve immunity

Probiotics and Prebiotics

Probiotics are "friendly bacteria" that help replenish beneficial bacteria in the intestinal flora thereby improving digestion and absorption of nutrients as well as boosting immunity. "The digestive system is our first line of defense against harmful bacteria carried in through food, drink, or air, so probiotics help the immune system function correctly," says Gary Huffnagle, PhD, professor of internal medicine, microbiology, and immunology at the University of Michigan Medical Center in Ann Arbor, and coauthor of The Probiotics Revolution (Bantam, 2007). Dr. Neustaedter states that "eighty percent of the immune system is produced in the small intestine." Recent studies show that probiotic supplements may reduce the incidence of fevers, coughs, runny noses and other infections in young children. Another class of nutrients called "prebiotics" are complementary to probiotics. They are soluble-fiber compounds that encourage the growth of probiotics in the digestive tract. Some prebiotic-rich foods are whole-wheat products, oats, beans, bananas, asparagus, garlic, and onions. Prebiotics that are being added to foods are inulin, FOS (fructo-oligosaccharides) and fructan.

Vitamin D

Vitamin D is fast becoming the supplement of choice for maintaining a healthy immune system.

Seasonal infections such as influenza may actually be the result of decreased vitamin D levels,² not of increased wintertime viral activity, which has been the longstanding conventional wisdom.^3,4 This makes sense, because vitamin D receptors are present on many of the immune system cells responsible for killing viruses and deadly bacteria, and the vitamin-which is less environmentally available in the winter-appears to be a requirement for proper activation of these cells.

Normally, a healthy person's skin can manufacture 10,000 IU of vitamin D when skin is exposed to the sunlight for 30minutes. However, most people do not live close enough to the equator and often use sunscreen, thus preventing adequate production of vitamin D. Now doctors are recommending supplementation of vitamin D3 in doses of 1,000 - 10,000 IU per day, depending on a person's health profile. Dr. Neustaedter recommends school-aged children supplement with 2,000 IU of vitamin D3 a day.

Elderberry

Sambucus nigra, commonly known as elderberry, has been used to treat colds and flus for centuries in Europe. The flavonoids in elderberry have antiviral properties not found in other fruits. Studies have shown that elderberry can increase production of inflammatory cytokines, which may stimulate the immune response and enable the immune system to work faster at destroying the viral load⁵. A component of S. nigra has also been shown to bind to sialic acid receptors in the nasal mucosa, which is the same site used by the influenza virus for attachment (Ueno K et al 1997). As a dietary supplement, this is one that kids like to take. It tastes good and comes in various forms- syrup, chewable tablets and pills.

Sooth stress

Magnesium

This metallic mineral is a key nutrient that helps maintain normal muscle and nerve function, supports a healthy immune system and keeps bones strong. According to the National Institute of Health, it helps regulate blood sugar levels and promotes normal blood pressure. Studies have shown that magnesium can improve sleep quality and reduce nocturnal awakenings. Lack of magnesium inhibits nerve cell communication which leads to cell excitability. This results in a stressed and nervous person. Dr. Rountree recommends that children take 100 to 300 mg of magnesium daily depending on their age and weight. Magnesium citrate is a highly absorbable form of the mineral and can be found in capsules.

Lemon balm (Melissa officinalis)

German studies show that the essential oil of Lemon Balm acts upon the part of the brain governing the autonomic nervous system and protect the cerebrum from excessive external stimuli. Researchers have found that lemon balm, in combination with other herbs like valerian may ease restlessness, anxiety and sleep disorders. This is a safe herb for children, and it

Lemon Balm

tastes very good. Children can drink 1 to 2 cups of freshly brewed tea daily, using either dried or fresh leaves.

It is also available in tinctures in which the essential oil has been extracted into glycerin.

Our children need our help to grow strong, healthy and confident. Some added nutrients included daily with love and support will provide nourishment on the road to success.

References

1. Bond, P. Natural Foods Merc.July2010.p26.

2.Cannell JJ, Vieth R, Umhau J,C et al. Epidemic influenza and vitamin D. Epidemiol Infect. 2006 Dec;134(6):1129-40.

3. Lochner JD, Schneider DJ. The relationship between tuberculosis, vitamin D, potassium and AIDS. A message for South Africa? S Afr Med J. 1994 Feb;84(2):79-82.

4. Bellamy R, Ruwende C, Corrah T, et al. Tuberculosis and chronic hepatitis B virus infection in Africans and variation in the vitamin D receptor gene. J Infect Dis. 1999 Mar;179(3):721-4.

5. Barak V, Halperin T, et al. The effect of Sambucol, a black elderberry-based, natural product, on the production of human cytokines, I: inflammatory cytokines. Eur Cytokine Netw . 2001 Apr;12(2):290-6.

Aug. 2010: Andropause and Testosterone Deficiency

As we age men and women experience physiological and psychological changes which are directly related to decreasing sex hormone production. For women, this change, driven by a decrease in estrogen production, is commonly known as menopause. For men, androgen production decreases. Androgens are the hormones that produce male sex characteristics, the chief one of which is testosterone. The symptoms caused by changes men experience are now often referred to as andropause. Many of the symptoms of menopause and andropause are the same, but there are some differences. Common symptoms include decreased muscle mass, decreased bone density, increased abdominal fat, increased cardiovascular disease, depression, decreased cognitive function, decreased libido, decreased fertility, and changes in skin thickness.

The main factor that differentiates menopause from andropause is the time frame during which sex hormone production changes. In women menopause is a distinct life stage lasting from 1-10 years and usually beginning around age 50. Upon the completion of menopause, the lower production of sex hormones remains at a steady mid-age man lower state. In contrast, men do not experience such an abrupt decrease in sex hormone production. Rather, a more gradual decline begins around age 30 when testosterone production begins to decline at a rate of 1% to 3% per year and continues until death. Another difference between menopause and andropause is in how it changes fertility. In a woman, the ovaries will stop producing new eggs and she will no longer be able to become pregnant. In men, however, sperm production continues and can be high enough late in life to cause a pregnancy.

Testosterone production varies not only with age but also daily and in response to stress. Peak production occurs in the morning, declining as the day goes on. Testosterone is produced by the testes and adrenal glands. It is released into the blood stream where it is bound to proteins called sex-hormone binding globulin (SHBG) and other proteins such as albumin. The SHBG-bound testosterone is not available for use by the body. There remains only about 2% "free" testosterone and 23% loosely-bound testosterone available to bind with target sites. When it reaches its target a small portion of testosterone is converted to dihydrotestosterone (DHT), a more potent metabolite.

As in menopause where there is "estrogen deficiency", testosterone deficiency is an endocrine condition that causes changes in a man's metabolism with effects in many different organs and systems. The musculoskeletal system shows decrease in muscle mass and lower bone density. The cardiovascular system is subject to coronary artery disease and other cardiovascular diseases. In the nervous system, low testosterone level is associated with depression, decreased libido and impaired cognitive function as well as erectile dysfunction. Other changes are increased visceral fat, infertility, skin thickness and changes in body hair.

Aging men also experience a change in blood estrogen levels which exacerbate andropause symptoms. Elevated estrogen levels in men contribute to the development of atherosclerosis and increased incidence of stroke and coronary artery disease.^1-5

Most of the estrogen in women is synthesized in their ovaries and other reproductive organs. Men produce estrogen by another means. In men testosterone is converted to estradiol through an enzymatic process using the enzyme aromatase. Sometimes men have too much aromatase activity which causes their testosterone to convert to excess estradiol, the active form of estrogen. Some men are low in aromatase and suffer estrogen deficit. In other cases, men have so little endogenous testosterone that there is not enough to convert into estrogen which causes both low levels of free testosterone and estradiol. Excess aromatase can rob men of testosterone. However, some plant sterols have proven effective at blocking aromatase activity. Chrysin, and nettle root are plant extracts that naturally reduce conversion of testosterone to estrogen. Measuring blood levels of free testosterone is the most accurate way of assessing testosterone status in men.

Normal Blood Levels of Testosterone in Healthy Men*
Age	Free Testosterone (ng/dl)
25-34	12.3
35-44	10.3
45-54	9.1
55-64	8.3
65-74	6.9
75-84	6.0
85-100	5.4

*Vermeulen, A. (1996) Declining Androgens with age: an overview. In Vermeulen, A. and Oddens, B.J. (Eds.), Androgen and the Aging Male (pp.3-14). New York: Parthenon Publishing.

Musculoskeletal Effects of Low Testosterone Level

Men with low testosterone levels have a higher risk of osteoporosis and fractures. As testosterone decreases, deposition of new bone also decreases thereby reducing bone density and bone strength. Testosterone is an anabolic hormone, meaning that it promotes constructive metabolism especially of muscle cells. Consequently, the loss of muscle strength in both aging men and women is directly related to declining testosterone levels in both sexes. Men given testosterone supplementation have reduced body fat, increased lean muscle mass and increased grip strength.

During menopause in women and andropause in men, both sexes experience an increase in visceral fat. This is the fat located inside the abdomen, rather than just beneath the skin, as well as around the abdominal organs. This particular type of fat storage is associated with a greater risk of cardiovascular disease, diabetes, hypertension, atherosclerosis and premature death.

Testosterone's Effect on Coronary Health

Studies show that testosterone has a major influence on reducing coronary artery disease, mainly by its interaction with cholesterol. High density lipoprotein (HDL), the "good" cholesterol removes cholesterol from the arterial wall and returns it to the liver for safe disposal in a process called reverse cholesterol transport. As a result, less cholesterol is left in the blood stream to form arterial plaque, a leading cause of atherosclerosis and stroke. Testosterone also elevates hepatic (liver) lipase enzyme, the enzyme that the liver needs to help remove excess cholesterol from the body. Therefore, testosterone facilitates removal of excess cholesterol via two different processes. In the testosterone-deficient state, cholesterol transport from tissues and blood vessels is reduced thereby increasing the likelihood of cholesterol buildup on arterial walls.

Testosterone and Prostate Cancer

There is controversy about the benefits of hormone replacement therapy for men similar to that for menopausal women. The main concern has been that testosterone supplementation in men could stimulate prostate cancer or heart disease. Both of these concerns seem to be unfounded. Men with higher testosterone levels show lower incidence of mortality due to prostate cancer as well as from cardiovascular disease. In a book Testosterone for Life (McGraw Hill, 2008), Dr. Abraham Morgentaler dispelled the dogma that testosterone causes prostate cancer. Dr. Morgentaler compiled scientific facts showing that men with low testosterone levels have an increased percentage of positive biopsies for prostate cancer^{6, 7}. Another fact that dispels the myth that higher testosterone levels increase prostate cancer risk is the inverse relationship of testosterone and PSA (prostate specific antigen) levels. PSA is an indicator of prostate cancer risk. PSA levels normally rise as men age. The average PSA level of a 30 year-old male is around 0.75-1 ng/ml and may rise to 5 ng/ml for a 70+ year-old man. Most urologists recommend annual blood tests to measure PSA levels. A significant increase in PSA levels seen in consecutive tests may be an indication of the presence malignant prostate cells. While testosterone does not cause prostate cancer, it is generally advised that men with pre-existing prostate cancer avoid testosterone supplementation until the malignancy has been eradicated.

There are hormone support options for otherwise healthy men with testosterone deficiency. Prescription testosterone replacement therapy is one option that can be discussed with a physician. This may be a urologist, endocrinologist or a physician experienced in bioidentical hormone therapy. Prescription testosterone comes in various forms: injectable, transdermal application with a patch or gel and pellets which can be injected every 4-5 months.

There are natural testosterone modifiers such as the aromatase inhibitors chrysin and nettle root extract. Saw palmetto is an herb that blocks the conversion of testosterone to dihydrotestosterone (DHT). Other options are supplementation with natural precursors to testosterone so that the body can naturally convert these prohormones into testosterone. Pregnenolone is a naturally occurring hormone that is 4 steps before testosterone; dehydroepiandrosterone (DHEA) is the hormone produced 2 steps before testosterone.

Testosterone levels decrease with age. Along with the decline in this protective hormone comes a decrease in muscle and bone, cognitive function, libido and an increase in the incidence of coronary artery disease, depression and erectile dysfunction. Andropause and testosterone deficiency may be an unavoidable stage in a man's life. However, the undesirable physiological and psychological effects that accompany andropause may be circumvented with testosterone supplementation or other hormone support.

References

1. Jeppesen LL, Jorgensen HS, Nakayama H, Raaschou HO, Olsen TS, Winther K. Decreased serum testosterone in men with acute ischemic stroke. Arterioscler Thromb Vasc Biol. 1996 Jun 16;(6):749-54.

2. Phillips, GB, Pinkernell BH, Jing TY. The association of hypotestosteronemia with coronary artery disease in men. Arterioscler Thromb. 1994 May;14(5):701-6.

3. Abbott RD, Launer LJ, Rodriguez BL, et al. Serum estradiol and risk of stroke in elderly men. Neurology. 2007 Feb20;68(8):563-8.

4. Dunajska K, Milewicz A, Szymczak J, et al. Evaluation of sex hormone levels and some metabolic factors in men with coronary atherosclerosis. Aging Male. 2004 Sep;7(3):197-204.

5. Wranicz, JK, Cygankiewicz I, Rosiak M, Kula P, Kareba W. The relationship between sex hormones and lipid profile in men with coronary artery disease. Int J Cardiol. 2005 May 11;101(1):105-10.

6. Schatzl, G, Madersbacher S, Thurridl T, et al. High-grade prostate cancer is associated with low serum testosterone levels. Prostate, 2001 Apr;47(1)52-8.

7. Hoffman MA DeWolf WC, Morgentaler A. Is low serum free testosterone a marker for high grade prostate cancer? J Urol. 2000 Mar;163(3):824-7.

July 2010: Managing Menopause Naturally

Women face many changes during menopause, some more pleasant than others. At the present time there seems to be a lack of safe and effective methods to relieving symptoms such as hot flashes, low estrogen, fatigue and mood swings. Many women refuse to resort to hormone replacement therapy with synthetic and horse-derived hormone drugs like Premarin and Prempro. Clinical studies have senior couple confirmed an increase in incidence of breast cancer, cardiovascular disease and stroke in relation to therapy with synthetic estrogen-progestin drugs. One alternative is bio-identical hormone therapy. This also has caveats including finding a knowledgeable practitioner who specializes in this field as well as being able pay for therapy which may not be covered by medical insurance. Thankfully, a small group of scientists have dedicated their studies to natural methods of relieving menopausal symptoms and have found promising results from a plant extract native to South America.

Maca, (Lepidium meyenii, also known as L. peruvianum) is a cruciferous plant which grows in the Andes Mountains. This plant extract is classified as an adaptogen. An herbalist would define adaptogen as an herb that helps maintain health by increasing the body's ability to adapt to environmental and internal stress. Adaptogens generally work by strengthening the immune system, nervous system and/or glandular systems. Maca has been used for centuries as a fertility enhancer and aphrodisiac. Numerous other therapeutic effects have been noted including antimicrobial and antioxidant properties as well as protection of liver cells from Maca herb chemical damage.^1,2 In animal studies, maca is capable of reducing or eliminating negative biochemical and physical effects of stress. In animal models, it eradicates stress-induced ulcers while preventing the adrenal gland enlargement that results from chronic stress.³

Sexual Function

In a study with healthy adult mice and rats, maca was administered for 22 days. Compared to controls, administration of maca induced a more than four-fold increase in episodes of sexual intercourse. The authors of the study concluded that maca had successfully enhanced sexual function and confirmed its aphrodisiac properties in both male and female subjects.⁴

Maca operates differently than other natural interventions for menopause. Many of maca's significant effects on sexual function and sex hormones are caused by balancing and stabilizing effects on steroid hormones associated with stress, including the stress hormone cortisol and its endocrinological trigger, adrenocoticotropic hormone (ACTH), secreted by the adrenal gland. There is a complicated feedback mechanism between the ovaries, adrenal gland and hypothalamic-pituitary axis that regulates sexual function. A team of Australian and Polish researchers have shown that maca in very high quantities is safe while in more moderate doses exerts a profound adaptogenic effect by decreasing cortisol and ACTH levels, thereby reducing or eliminating the down-regulation of sexual function.^5,6

Cognitive Function

In two different studies a group of Peruvian researchers found significant benefits of maca on cognitive function. They showed that maca reduced chemically-induced memory impairment, mainly by blocking the enzyme acetylcholinesterase (AChE), the same mechanism of action facilitated by prescription drugs for Alzheimer's disease. ^7,8 In another study the ovaries of female mice were removed to simulate the hormonal effects of menopause which often include memory impairment. The researchers showed that maca improved the memory of these mice. Maca has been shown to function as an antidepressant on animal models as well.

Maca's beneficial effects have been demonstrated on other menopausal symptoms such as bone-loss, low estrogen level, weight gain and unfavorable blood lipid profile. In a pre-clinical model, maca mitigated weight gain and increased estrogen levels following onset of menopause, while preventing detrimental increases in blood lipid abnormalities. Blood markers of bone loss were also restored to levels found in pre-menopausal animals, suggesting that maca may also be effective in preventing post-menopausal osteoporosis.⁹

The Real Deal: Effective in Clinical Studies

An international team based in Australia has done extensive research in humans using an organic, standardized maca extract. The preliminary placebo-controlled study among early postmenopausal women resulted in increased estrogen and progesterone levels after 8 months of supplementation. Subjects noted significant reduction in discomfort associated with menopause. A more in-depth study was then begun with women who were both symptomatic for menopause and had a specific biochemical criteria which is specific to women past the reproductive years. Requirements were low estrogen and elevated FSH (follicle-stimulating hormone) levels. Women ingested 2,000 mg of maca daily or placebo for up to 4 months¹⁰. Menopausal symptoms as well as biochemical profiles were recorded.

The positive results were profound.

Maca extract induced hormonal balance by increasing estradiol (the "good" form of estrogen) and suppressing FSH levels.
There was an increase in the beneficial high-density lipoprotein (HDL) in women taking maca but not in the controls.
Maca significantly reduced the frequency and severity of menopausal symptoms, particularly hot flashes and night sweats.

The same researchers performed a similar trial but examined more of the biochemical changes that occur following supplementation with maca. They reported a suppression of cortisol and ACTH (hormones associated with stress), an increase in serum iron concentrations and an increase in bone density markers. These findings have been replicated by other researchers. Further studies recorded reductions in anxiety and depression along with improved sexual function unrelated to changes in sex hormone levels.

In summary, there is new compelling evidence from studies in animals and humans indicating that there are safe and effective methods to alleviate many of the troublesome effects of menopause. An adaptogen known as maca has been shown to provide relief from menopausal symptoms including hot flashes, fatigue, night sweats and mood swings. Its mechanism of action is different from other menopausal therapies, promoting optimal function of the hypothalamic-pituitary axis which regulates hormone levels in the body. In addition to alleviation of physical symptoms, maca supplementation induces favorable effects on bone density and blood lipid profiles, two parameters which decline dramatically during menopause. Furthermore, maca helps to alleviate depression and anxiety which often accompany menopause as well as increase sexual desire and function. This special herb seems to safely address and manage many of the unfavorable issues related to menopause.

References

1. Valentova K, Buckiova D, Ken V, Peknicova J, Ulrichova J, Simanek V. The in vitro biological activity of Lepidium meyenii extracts. Cell Biol Toxicol. 2006 Mar;22(2):91-9.

2. Vecera R, Oroloin J, Skottova N, et al. The influence of maca (Lepidium meyenii) on antioxidant status, lipid and glucose metabolism in rat. Plant Foods Hum Nutr. 2007 Jun;62(2):59-63.

3. Lopez-Fando A, Gomez-Serranillos MP, Iglesias I, Lock O, Upamayta UP, Carretero ME. Lepidium Peruvianum chacon restores homeostasis impaired by restraint stress. Phytother Res. 2004 Jun;18(6)471-4.

4. Zheng BL, He K, Kim CH, et al. Effect of a lipidic extract from lepidium meyenii on sexual behavior in mice and rats. Urology. 2000 Apr;55(4)598-602.

5. Meissner HO, Kedzia B, Mrozikiewicz P, Mscisz A. Short and long-term physiological responses of male and female rats to two dietary levels of pre-gelatinized Maca (Lepidium Peruvianum Chacon). Int J Biomed Sci. 2006 Feb 15;2(1):15-29.

6. Meissner HO, Mrozikiewicz P, Bobkiewicz-Kozlowska T, et al. Hormone-balancing effect of pre-gelatinized organic Maca (Lepidium peruvianum chacon): (I) biochemical and pharmacodynamic study on Maca using clinical laboratory model on ovariectomized rats. Int J Biomed Sci. 2006 Sept 15;2(3);260-84.

7. Rubio J, Dang H, gong M, Liu X, Chen SL, Gonzales GF. Aqueous and hydroalcoholic extracts of Black Maca (Lepidium meyenii) improve scopolamine-induced memory impairment in mice. Food Chem Toxicol. 2007 Oct;45(10):1882-90.

8. Lockhart IA, Mitchell SA, Kelly S. Safety and tolerability of donepezil, rivastigmine and galantamine for patients with Alzheimer's disease: systemic review of the 'real-world' evidence. Dement Geriatr Cogn Disord. 2009;28(5)389-403.

9. Wang Z, Yang J, Wang G, Bian L. Influence of Lepidium meyemii walp on lipid and bone mass in ovariectomized rats. Wei Sheng Yan Jiu. 2009 Jul;38(4):420-2, 25.

10. Messner HO, Kapczynski W, Mscisz A, Lutomski J. Use of gelatinized Maca (Lepidium peruvianum) in early menopausal women - a pilot study. Int J biomed Sci. 2005 Jun 15;1(1):24-31.

June 2010: Getting Leaner with Vinegar

Get Leaner with Vinegar

June 2010

Vinegar and Fat Metabolism

Folk medicine lists many health benefits for the use of vinegar from treating athlete's foot to a remedy for food-borne illness. Now a recent study in Japan has Balsamic Vinegar reported results supporting the health benefit of maintaining a healthy lipid profile and decreased accumulation of body fat. Scientists from the Central Research Institute of the Mizkan Group Corporation in Japan showed that vinegar might help regulate dietary fat metabolism. In a six week study two groups of mice were fed a high-fat diet. One group was given acetic acid, the main component in all vinegars, while the control group was given water. The mice fed acetic acid gained up to 10 percent less weight than those in the control group. Researchers found that the acetic acid inhibited the accumulation of body fat and hepatic lipids, which include cholesterol and triglycerides, by increasing the expression of genes involved in fatty acid oxidation.¹ That is, acetic acid signals cells to produce more lypolytic proteins, which then break down more fatty acids present in the blood so that less fatty acid can be stored as fat.

Vinegar Helps Control Appetite

Bread and vinegar

Satiety is the feeling you get when you're full. And according to a new study, that feeling can be helped along with a little acetic acid, which is the component in vinegar that produces a sour taste.

Researchers at the Department of Food Technology, Engineering and Nutrition, at Sweden's Lund University recently reported on a study in which 12 healthy subjects ate four "meals" of white wheat bread. One of the meals consisted of bread alone (a control meal), while the other meals were supplemented with different amounts of vinegar: 18, 23 and 28 grams. Each meal was separated by a week, and each was eaten in the morning after an overnight fast. For two hours after each meal, subjects rated their feeling of satiety while researchers took several blood samples from each subject.

The results: Compared with the control meal, the highest level of vinegar intake (between two and three tablespoons) was associated with significantly lower blood sugar and insulin responses and an increased satiety score.

Tips on Weight Management with Vinegar

Try a salad with balsamic vinegar.
As an appetizer, try some cooked beets (recipe below) in a mixture of white and balsamic vinegar.
Make your own tomato salsa with garlic, diced tomatoes, white vinegar (see below) - add to an egg omelet, or eat on celery sticks- Yum- crunchy, fibrous and reduces your appetite.

Use as much organic ingredients as possible. It is healthier for you and the flavors are more intense.

Cooked Beets

Remove greens. Wash beets in cold water then boil until tender when pierced with beets a fork. For larger beets which are about 3 inches in diameter, you may need to boil for 60 minutes or longer. Beets taste sweeter when cooked until tender. Rinse and allow beets to come to room temperature. Remove skin. Slice beets in ¼ in. thickness and cut in half.

Place beets into a shallow container, preferably glass. Add equal amounts of balsamic and white vinegar to just cover the beets. Refrigerate and enjoy.

Tomato Salsa

28 oz. can of diced tomatoes or 2 cups diced fresh tomatoes

1 clove garlic, crushed

½ Tbsp. Kosher salt

½ c. chopped fresh cilantro

1 hot pepper, minced: chile, jalapeno, cayenne or whatever you like (optional)

1 Tbsp. white vinegar

Mix all ingredients together in a glass bowl and store in a glass container. You can adjust ingredient quantity to your taste. I usually add two cloves of garlic because I love the taste.

nces

1. J.Agicul. and Food Chem., July 2009.

April 2010: Soothing Psoriasis Naturally

Soothing Psoriasis Naturally

April 2010

Soothing Psoriasis without Drugs

Psoriasis is a skin condition characterized by red scaly skin eruptions, primarily on the elbows, knees, scalp, back and buttocks. This uncomfortable condition commonly thought of as a skin disease is actually a hyper-immune response which can trigger other diseases including cardiovascular disease¹, hypertension, and diabetes². psoriasis on arm

New skin cells are constantly being produced and are regulated by activation of proinflammatory helper T cells. These are lymphocytes (white blood cells) that play a central role in cell-mediated immunity.^3,4 Upon activation T cells release TNF-alpha (tumor necrosis factor-alpha), a key messenger in the inflammatory process that promotes skin cell generation. In patients with psoriasis this hyperproliferative (high than normal stimulation for growth) response decreases the time it takes for normal maturation of skin cells from 23 days to 3-5 days, resulting in typical reddish and scaly plaques of psoriasis. "Studies have shown that psoriasis patients produce an excess of TNF-alpha in their skin."⁵

The "traditional" method of treatment for psoriasis-sufferers has been either with ultraviolet light treatment or with drugs known as biologic response modifiers, or anti-TNF (tumor necrosis factor) drugs. These drugs function by suppressing the pro-inflammatory response of T cells, thereby suppressing the immune system as well. Harmful side effects such as increased risk of infection, paralysis, acid reflux and potentially fatal brain infections have been noted. Anti-TNF drugs that have been prescribed for treatment of psoriasis are Remicade, Enbrel, Amevive and Humira. Neither method is without adverse effects. The UV light treatment poses risk for skin cancer.

Now there are some natural modes of treatment that are showing promising results in treatment of mild to moderate cases of psoriasis.

Stress Management

Stress can trigger the onset of a multitude of inflammatory skin diseases including psoriasis, eczema, atopic dermatitis, acne, chronic uticaria, alopecia areata and skin itching (pruritus). Scientists have discovered that stress management can benefit people with psoriasis. Patients who listened to meditation tapes while undergoing phototherapy improved four times faster than those who received phototherapy alone.⁶

New studies are showing promising results with some natural supplements. Bioactive sweet whey extract (BSWE) is a proprietary, purified, highly concentrated form of whey protein. This extract is 60 times more concentrated than the whey found in whey protein powder. Clinical studies show that BSWE provides dramatic relief for individuals suffering from mild to moderate psoriasis.⁷ BSWE reduces the severity of psoriasis by suppressing the pro-inflammatory effects of certain immune system cells. ^8,9 BSWE contains immune factors that block the actions of TNF-alpha. "This suggests that BSWE helps fight psoriasis in part by blocking the inflammatory cascade initiated by TNF-alpha.^8,10,11

Omega-3 Fatty Acids (EPA and DHA)

Numerous studies confirm that eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) significantly exhibit anti-inflammatory effects in such diseases as psoriasis, asthma, cardiovascular disease and rheumatoid arthritis. Fish oil is the most concentrated source of the omega-3 fatty acids EPA and DHA. A secondary source is alpha-linolenic acid (ALA), which is found in flaxseed, walnuts, and canola oil. However, only 10% of ALA ingested from food is converted into active EPA or DHA; much of it is simply burned for calories. Fish oil thus remains the most potent source of omega-3 fatty acids. Although flax seed has many benefits, it is not recommended as a source of Omega-3 EPA and DHA fatty acids.

Some omega-6 fatty acids, however, should be avoided as they may tend to induce an inflammatory response. These are the prostaglandin PGE-2 type that can be found in seeds and nuts, and the oils extracted from them. Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets in the American diet as well as in fast food and should be avoided as much as possible.

Vitamin D3

Vitamin D boosts immune function and suppresses inflammation. Vitamin D down-regulates the expression of pro-inflammatory cytokines (immune cells) like tumor necrosis factor-alpha, thereby reducing inflammation which damages arteries, neurons and joints.

Oral and topical administration of vitamin D3 has been shown to be beneficial in treating psoriatic lesions. When taken orally, vitamin D3 "suppresses growth and stimulates the differentiation of keratinocytes (deep skin cells), slowing growth of psoriatic plaques."¹²

Curcumin

Curcumin is an extract from the spice turmeric. It is a potent antioxidant and recent studies have shown that it helps control autoimmune diseases such as rheumatoid arthritis, multiple sclerosis, inflammatory bowel disease and psoriasis. Similar to the aforementioned nutraceuticals, curcumin reduces inflammation in the skin by blocking the inflammatory agents TNF-alpha and nuclear factor-kappa-B.¹³

Studies show that some nutraceuticals, when used alone or in combination with conventional medical treatments provide significant relief to people who suffer from mild to moderate psoriasis. These natural methods may alleviate the discomfort of psoriasis through stress management and blocking skin inflammation at the molecular level. Bioactive sweet whey extract can effectively work with other nutraceuticals such as omega-3 fatty acids, vitamin D3 and curcumin to reduce the inflammatory response that is responsible for psoriasis. These treatments are free from the toxic effects which may accompany conventional drug therapy; therefore they are a favorable first choice in the improvement of psoriasis.

References

1. Dermatology, 2008;217(1):27-37.

2. Arch Dermatol. 2009 Apr;145(4):379-82.

3. Altern Med Rev. 2008 Jun:13(2):145-52.

4. J Mol Med. 2003 Aug;81():471-80.

5. Hass, R. LEF Mag Sept 2009 15(9):57-62.

6. Psychosom Med. 1998 Sep;60(5):625-32.

7. Hass, R. LEF Mag Sept 2009 15(9):57-62

8. Altern Med Rev. 2008 June;13(2):145-52.

9. Can J Physiol Pharmacol. 2007 Sep;85(9):943-51

10. Ann Dermatol 1996 Feb;133(2):174-80.

11. Invest Dermatol. 1996 Feb;106(2):225-31.

12. Dtsch Med Wochenschr. 2009 Jan;134(1-2):35-8.

13. Adv Exp Med Biol. 2007;594:425-51.

Slowing Down the Aging Clock with Calorie Restriction

Feb. 2010

It is no news that people who eat right and exercise tend to live longer, healthier lives. Modern science has only begun to substantiate that calorie restriction significantly extends life span and can extend the life span of our progeny. The mystery lies in the effect that a reduced calorie diet has on gene expression.

Calorie restriction (CR) favorably affects cells by activating certain genes and disabling others. Conversely, excess calorie consumption negatively affects cellular health by accelerating the aging process. "This is true at any stage of life, whether you're lean or overweight, regardless of your health or nutritional status."^1-3

A milestone study by anti-aging researchers began in 1989 investigating CR effects on aging. Rhesus monkeys were chosen as the subjects of the study because they have biological and aging characteristics similar to humans. The significant results were published in 2009 in the journal Science. Two groups of monkeys were studied. The control group was allowed to eat naturally without restrictions. The other group was given a diet of 30% fewer calories than they would normally consume. After 20 years almost 3 times the number of control subjects died of age-related causes as opposed to one third of the calorie-restricted group. Similar to humans, Rhesus monkeys are vulnerable to age-related diseases. They lose strength, become obese, brains shrink and they fall victim to diabetes, cardiovascular disease and cancer.

"Among the calorie restricted group, incidence of cardiovascular disease was half the rate of controls. Not one member exhibited any symptoms of impaired glucose control or diabetes, whereas 40% of monkeys who ate as much as they wanted had become diabetic or pre-diabetic."⁴

Calorie restriction by only 20% in human subjects has shown significant improvements in age-related diseases as well. A study by Everitt and Le Couteur showed that individuals who reduced their calorie consumption by 20% for 2-6 years lost fat weight, and had improved blood pressure and cholesterol levels as well as better blood sugar control.⁵

Even brief periods of calorie restriction can be beneficial by reducing inflammation and increasing energy. CR has been shown to increase the number of mitochondria (energy producing parts of cells) of heart and skeletal muscle, thereby reducing oxidative damage caused by free radicals- a process that accelerates aging.

Calorie Restriction: Effect on Gene Expression

CR has a favorable impact on the activity of gene expression, that is, how genes are activated. Some beneficial effects are:

Blocking inflammatory factors including nuclear factor-kappa B (NF-kB), inflammatory cytokines such as interleukins, tumor necrosis factor (TNF) and cyclooxygenase-2 (COX-2)
Optimizing fat and carbohydrate metabolism - reduces fat metabolism and regulates fat storage
Lowering blood glucose- helps stabilize blood sugar levels and reduces glucose production in liver cells
Inhibiting cancer development and proliferation (spreading)
Supporting endothelial function - protects the lining of our blood vessels (endothelium) which regulates blood flow and pressure. The endothelium is easily damaged by oxidative stress (free radicals).

How much calorie restriction is necessary to achieve these benefits? For most people, it means a reduction of 20-30% of caloric intake. That means for someone who normally consumes 2500 to 3000 calories per day, they would have to reduce their intake by 500 to 900 calories daily. For the majority of Americans, this is not a likely lifestyle change no matter how great the undeniable health benefit. There is an alternative.

Mimics of Calorie Restriction

Scientists have identified some nutrients that initiate the same beneficial cellular responses that CR does. "These nutraceuticals have been shown to generate many of the same beneficial effects of CR without significant dietary modification."⁶

These natural plant extracts are:

Resveratrol: found in grapes

Pterostilebene- a polyphenol closely related to resveratrol, found in blueberries

Quercetin: a bioflavonoid found in the skins of apples, onions, berries, cabbage and cauliflower

Grape seed extract- a polyphenol found in grapes

Black tea extract- a polyphenol found in black tea, helps block absorption of fat into the bloodstream.

Many of the health benefits of calorie restriction can be attained with a moderate reduction of calories in addition to taking these natural plant extracts.

There is growing evidence that reduced calorie consumption may lead to a longer, healthier life in humans. There is also strong evidence to support the fact that excess calorie consumption leads to faster aging and degenerative diseases such as diabetes, high blood pressure, cancer and cognitive decline. You do have a choice as to how you age. A little help from some natural supplements could be well worth the investment.

References

1. Fontana L, Villareal DT, Weiss EP, et al. Calorie restriction or exercise: effects on coronary heart disease risk factors. A randomized controlled trial. AM J Physiol endocrinol Metab. 2007 Jul;293(1):E197-202.

2. Tan CY, Vidal-Puig A. Adipose tissue expandablilty: the metabolic problems of obesity may arise from the inability to become more obese. Biochem Soc Trans. 2008 Oct;36(Pt 5):935-40.

3. Korner J, Woods SC, Woodworth KA. Regulation of energy homeostasis and health consequences in obesity. Am J Med. 2009 Apr;122(4 Suppl 1);S121-8.

4. Colman RI, Anderson RM, Johnson SC, et al. caloric restriction delays disease onset and mortality in rhesus monkeys. Science. 2009 Jul 10;235(5937):201-4.

5. 5. Everitt AV, Le Couteur DG. Life extension by calorie restriction in humans. Ann NY Acad Sci. 2007 Oct;1114:428-33.

6. Goepp J. Five Natural compound simulate calorie restriction. LEF Mag. 2010 Feb; 33.

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Thyroid Health: Assessing a Sluggish Thyroid

Jan. 2010

The thyroid gland is a butterfly-shaped gland located in the neck, commonly known to regulate metabolism via the endocrine hormones that it secretes. A properly running

thyroid gland produces a steady supply of the hormone thyroxine, known as T4, which the body converts to triiodothyronine or T3, the active hormone that regulates metabolism. The thyroid gland produces the master metabolism hormones that control every function in your body. These hormones interact with all your other hormones including insulin, cortisol, and sex hormones. Because of all this interconnectedness, many biological processes are effected and when the thyroid functionality is not right, it may lead to misdiagnoses in the cases of many patients. When the thyroid produces too much T4, the condition of hyperthyroidism exists. A person with hyperthyroidism may feel hot, anxious, have heart palpitations, rapid heart beat, diarrhea, experience weight loss despite having a healthy appetite and intolerance to warm temperatures. This condition is rare, affecting only around one percent of Americans. A much more common condition is hypothyroidism or underactive thyroid. Classic signs of a sluggish thyroid gland include fatigue, constipation, weight gain, lethargy, cold hands and feet, dry skin, hair loss, and poor quality hair and nails.

Some conditions you might not associate with your thyroid include:

· High cholesterol

· Irregular menstruation

· Low libido

· Infertility

· Gum disease

· Fluid retention

· Skin conditions such as acne and eczema

· Memory problems

· Poor stamina

Thyroid problems have become quite common. Health professionals theorize this may be due to several factors including mineral deficiency and stressors to our immune system such as environmental toxins and radiation. "The thyroid gland is very sensitive to toxins, even to miniscule amounts of radiation." "Fifty years ago we weren't all plopped in front of computer screens; maybe that's taking a bit of a toll as far as glandular function," says Dean Neary, ND, a faculty member in naturopathic medicine at Bastyr University in Kenmore, Wash. More than 10 percent of the general population in the United States, and 20 percent of women over the age of 60, have subclinical hypothyroidism. But only a small percentage are being treated." ¹ Subclinical hypothyroidism means that you have no obvious symptoms, but lab results indicate a slight abnormality.

How the Thyroid Gland Works

In order to understand how thyroid function is affected, it is helpful to know how the thyroid works. The delicate balance of thyroid hormone is controlled by a feedback mechanism between the hypothalamus, anterior pituitary and thyroid gland. The hypothalamus secretes thyroid-releasing hormone (TRH) which causes the anterior pituitary gland to release thyroid-stimulating hormone (TSH). TSH then triggers the thyroid gland to release thyroid hormone, T4 into the bloodstream. The liver converts T4 to T3, the active form of thyroid hormone, with the assistance of enzymes present in the liver. Up or down-regulation of thyroid hormone by the hypothalamus occurs according to the level of T4 in the blood. If too much T4 is present, the hypothalamus responds by reducing the production of TSH, therefore causing less T4 to be released by the thyroid. This is down regulation. Conversely, if too little T4 is present in the blood, the hypothalamus produces more TSH, causing more T4 to be released by the thyroid and subsequently more T3 is produced.

T3 and T4 control the metabolism, the energy production in every cell in your body. T3 is critically important because it binds to nuclear receptors in cells, turning on a biochemical energy burning reaction, essentially increasing oxygen consumption. It signals DNA to increase your metabolism by burning fat. That is why T3 lowers cholesterol, regrows hair and helps keep you lean.

How to Tell if You are Hypothyroid

Determining whether you are hypothyroid can be difficult. Many of the symptoms are characteristic of other disorders and some traditional laboratory tests may be misleading, specifically TSH level. Many physicians believe that if your TSH value is within the normal range, your thyroid function is fine. However, more and more physicians are finding that TSH level alone is not a reliable indicator of thyroid functionality. In 2003 the American Association of Clinical Endocrinologists revised the normal TSH range as 0.3 to 3.04 mIU/L. Previously, the "normal" range was defined as 0.5 to 5.0 mIU/L."²

Overall health assessment along with family history and thyroid function tests seem to be the most reliable method of determining hypothyroidism. Some signs of hypothyroidism are:

· Significant fatigue, especially in the morning

· Depression

· Constipation, occurring even when taking in sufficient water and fiber

· Chronic recurrent infections

· Low basal body temperature- lower than 97.6, taken in the morning and averaged over at least 3 days

Specific risk factors for an underactive thyroid include:

· Female gender (women are five to eight times more likely to develop hypothyroidism than men)

· Age (hypothyroidism is more common in people over the age of 60)

· Women with a small body size at birth and during childhood

· A previous history of a thyroid problem, such as a goiter or thyroid surgery

· A family history of thyroid disease

· Having been pregnant or delivered a baby within the past six months

· A history of other autoimmune diseases, including Sjögren's syndrome, pernicious anemia, type 1 diabetes, rheumatoid arthritis, or lupus

· A history of Turner syndrome, a genetic disorder that affects females

· A history of radiation to the thyroid or to the neck or chest.³

Laboratory Testing

Laboratory tests are a valuable tool in assessing thyroid function. However, they often are not the sole means for diagnosing thyroid dysfunction.

· TSH - the high -sensitivity version is best. Ideal level of TSH is between 1 and 1.5 mIU/L

· Free T4 and Free T3

· Normal ranges: Free T4: 0.9 - 1.8 ng/dl; Free T3 240-450 ng/dl

· Thyroid antibodies including thyroid peroxidase antibodies and anti-thyroglobular antibodies. This measure helps to determine if your body is attacking the thyroid, an autoimmune reaction which occurs in a condition known as Hashimoto's Disease.

· TRH. Measurement can help determine if there is a problem with the pituitary gland

· Reverse T3

· More specialized tests including thyroid scan, fine-needle aspiration and ultrasound.

Reverse T3 (rT3), unlike T3, does not stimulate thyroid hormone receptors. However, rT3 binds to these receptors, thereby blocking the action of T3. Testing for rT3 levels is rare, possibly because not many physicians see the effect of rT3 as significant in assessing underactive thyroid function at this time.

Maintaining a Healthy Thyroid

Hypothyroidism, like many health problems, can be averted or improved by making lifestyle changes in terms of diet, exercise, exposure to toxins and stress reduction. It is beneficial to have a healthy diet rich in antioxidants, free of pesticides and toxins, high in fiber, and low in sugar and processed foods. Significant components of a thyroid-supportive diet include iodine, zinc, selenium, vitamins A, C and B complex.

Iodine is a key component of thyroid hormone; T4 has 4 iodine molecules attached and T3 has 3 iodine molecules. Insufficient iodine in your diet means that you will not have the building blocks to make thyroid hormone. Many people have reduced their intake of iodized salt and do not eat enough sea vegetables, another source of iodine, to warrant sufficient supply of iodine in their diet.

Zinc aids the process that signals the thyroid gland to produce thyroid hormones.

Vitamins C, E and B are necessary for the manufacturing of T4 and the conversion of T4 to T3.

Selenium, found in soil is also needed to convert T4 to its active form, T3. However, due to over farming as well as not eating enough healthy organic produce, we probably do not get enough selenium in our diets through food intake alone.

Exercise directly stimulates your thyroid gland to secrete more thyroid hormone. Exercise also increases the sensitivity of all your tissues to thyroid hormone.

Inhibitors of Thyroid Function: Soy, Chlorine, Bromine and Fluorine

Soy is not all good. Research findings on the benefits and hindrances of soy are contradictory. In infants "...soy-based formula interferes with the absorption of the thyroid hormone in the intestines"⁴, supporting the premise that non-fermented soy foods are detrimental to thyroid function. However, fermented soy products like natto, tempeh, and miso are not damaging.

The chemical structure of chlorine, fluorine and bromine are all similar to iodine. As such they compete with iodine for binding to thyroid hormone receptors, thereby decreasing the available binding sites for active T3. Bromine is present in some flours and baked goods, plastics, pesticides, fire retardants, hot tub treatments and some soft drinks. Both chlorine and fluoride are present in drinking water. Some filtration systems can remove these harmful chemicals.

Food Allergies and Sensitivities

Gluten and other food sensitivities are among the most common causes of thyroid dysfunction. Approximately 30 percent of the people with Hashimoto's thyroiditis have an autoimmune reaction to gluten. Hashimoto's thyroiditis is an autoimmune disease in which antibodies react against proteins in the thyroid gland, causing gradual destruction of the gland itself, and making the gland unable to produce the thyroid hormones. An enlarged thyroid gland or goiter is a common result. The way a food allergy or sensitivity can be related to destruction of thyroid tissue is by means of an autoimmune response occurring in response to leaky gut. When partially digested food, toxins, and bacteria pass through the small intestine and enter the bloodstream, this is referred to as a condition known as leaky gut syndrome. Large spaces occur in between the cells that compose the wall of the gut. Since these spaces exist in the gut wall, bacteria, toxins, and food can find their way into the bloodstream. The body responds to theses "foreign invaders" in the blood with inflammation and allergic reactions, sending out antibodies to kill these harmful invaders. These antigens (the structures that antibodies bind to) are similar to molecules in your thyroid gland, so your body attacks the thyroid.

Stress and Increased Adrenal Function

Thyroid function is closely associated with adrenal function. Chronic stress results in increased secretion of adrenalin and cortisol. Elevated levels of these stress hormones interfere with thyroid function and can contribute to obesity, high blood pressure, unstable blood sugar and high cholesterol.

Treatment for a Sluggish Thyroid

If you suspect hypothyroidism the following protocols may bring thyroid function up to par. They may be considered before have to engage in thyroid hormone supplementation. As with all medical conditions, you should consult your health care provider for any suspected abnormality.

· Eat as much organic foods as possible to reduce the toxic load on your body i.e. pesticide and other environmental toxins.

· Eat foods rich in selenium like Brazil nuts

· Eat foods rich in vitamin A: Swiss chard, carrots, spinach, kale, dandelion greens, and sweet potatoes.

· Get plenty of omega-3 fatty acids either from eating cold water fish like wild salmon or taking a molecularly distilled fish oil supplement with at least 1000 mg omega-3.

· Make sure you are getting enough vitamin D3. If you do not live in a region where you get at least one hour of sun exposure per day, you may need to take a vitamin D3 supplement of 1000 IU or more per day.

· Consume foods rich in iodine and other minerals. Eat sea vegetables such as wakame, arame, dulse, nori, hijiki, and kombu.

· Exercise regularly

· Detoxify and distress by taking a hot bath with Epsom salt and essential oil that has a soothing scent, or use an infrared sauna. Both are relaxing, increase blood flow, metabolic rate and help remove toxins by "sweating it out".

Thyroid Hormone Replacement

Achieving normalized thyroid function may not be possible using natural supportive measures. If this is the case, thyroid hormone replacement may be the next viable treatment. This should only be considered after other conditions that could cause thyroid dysfunction, such as adrenal fatigue, food allergies or sensitivities or hormone imbalance have been ruled out.

Dosing regimens usually follow one of 3 different methods. Taking T4 alone, thereby relying on your body to convert it to T3. Pharmaceutical T4 comes in the form of Synthroid, Levoxyl., Levothyroid, Unithroid and levothyroxine.

Some physicians will prescribe a combination of T4 and T3 considering that the conversion of T4 to T3 in the individual may be inhibited in some way. The drug Cytomel is the form of T3 most often prescribed. Taking Cytomel alone can result in unfavorable conditions such as heart palpitations, anxiety, irritability, and insomnia.

Another drug treatment is with natural thyroid products like Armour Thyroid which is a combination of T4, T3 and T2. It is made from desiccated (fired) porcine (pig) thyroid.

Once on thyroid replacement you will need to closely monitor how you feel in terms of the symptoms you were experiencing before so that your doctor can adjust the dosing accordingly. Do you feel more energized, sleeping better or worse, losing or gaining weight, feel jittery, irritable, etc. You will probably have laboratory blood tests done every 3-4 months to monitor changes in thyroid hormone levels. After taking thyroid hormone replacement for a while, you may be able to reduce or discontinue taking the medicine.

Feeling Better

As with any chronic health condition, you and your trusted health care practitioner are your best advocates in achieving better health. Get a physical examination with blood tests to begin the evaluation of how well your thyroid if functioning. In order to tackle the problem of hypothyroidism, you must first address the underlying cause(s). Check on how diet, environment, and your lifestyle (exercise, stress, rest, sun exposure) and family history may be influencing your thyroid health. Then, see how you can improve upon each of these. It pays to be diligent. If you discover that in fact your thyroid gland is not functioning up to par, your treatment protocol may initially involve supportive measures and taking some dietary supplements before thyroid medication is prescribed. It may take some time to correct thyroid hormone imbalance, but it can be done by staying in tune with how you feel as you adjust your lifestyle, diet and supplements or medication. Stay with it until you feel better. Then continue to stay with the "healthy protocol" you have developed.

References

1. Mary Shomon, "Thyroid Disease 101," June 19, 2006 http://thyroid.about.com/cs/basics_starthere/a/thyroid101.htm

2. "Major Revision of Hypothyroid diagnosis Guidelines" March 1, 2003 http://articles.mercola.com/sites/articles/archive/2003/03/01/hypothyroidism-part-two.aspx

3. Schoenstadt, Arthur MD, "Hypothyroidism Risk Factors", http://endocrine-system.emedtv.com/hypothyroidism/hypothyroidism-risk-factors.html Dec. 2009.

4. M.A. Jabbar, J. Larrea, R.A. Shaw "Abnormal Thyroid Function Tests in Infants with Congenital Hypothyroidsm: The Influence of Soy-Based Formula," Journal of the American College of Nutrition 16, no. 3 (1977): 280-82.

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Questions and Comments:

If you have any questions or comments on this topic, feel free to contact me by Email at healthandsport@comcast.net.

Kindest regards,

Kim Carola

B.S. Biochemistry

Certified Personal Trainer

Replenish Energy Stores with Natural Supplements

Aug./Sept. 2009

Do You Need an Energy Boost?

Do you ever feel tired during physical activity? I certainly prefer to feel energized and strong during an exercise session. After all, for the majority of people, the purpose of engaging woman on beach

in physical activity is to feel better and improve overall health and longevity.

Proper nutrition and sufficient rest are needed for energy and recuperation. In order for our bodies to function efficiently, we need to consume sufficient amounts of lean protein, complex carbohydrates, fiber and good fats. Some good protein sources are lean beef, poultry, and fish, especially cold-water fish like salmon. These basic guidelines are just that-a good base on which to build a healthy body.

On the next level, there are nutritional supplements that can enhance athletic performance (no, not anabolic steroids). Here are three that have proven to be beneficial: Alpha-GPC, beta-alanine, and low dose caffeine.

Alpha-GPC, or alpha-glycerylphosphoryl choline, is a precursor to acetyl choline, a neurotransmitter that plays a significant role in brain and muscle function. A recent randomized, placebo-controlled crossover human trial examined the effects of alpha-GPC on growth hormone levels, exercise performance and fuel. "Seven men experienced in resistance training were given either a placebo or 600 mg of alpha-GPC 90 minutes before completing exercise tests and an assessment of metabolic rate and blood hormones.

"Study results showed a significant 44-fold increase in growth hormone when taking alpha-GPC compared to placebo. Also, there was a 14 percent increase in peak bench press force."1 There were no adverse side effects on heart rate or blood pressure.

Beta-Alanine
Beta-alanine is an amino acid. First discovered in the early 1900's, beta-alanine and histidine are the two components of carnosine. Carnosine helps to buffer the hydrogen ions responsible for producing lactic acid burn. Studies have shown that (1) there is a significant reduction of muscle-carnosine stores in the elderly, leading to reduced muscle function and (2) that increasing muscle carnosine by supplementing beta-alanine may delay fatigue and improve the muscular aspects of athletic performance.

A buildup of metabolic waste limits muscle contraction. This is primarily true of our fast twitch fibers (used mainly in explosive strength), which are most sensitive to hydrogen ions and extremely susceptible to fatigue.2 If the hydrogen ions can be buffered, muscle strength can be maintained for a longer time before fatigue sets in.

Low Dose Caffeine
Low dose caffeine has been shown to increase resting metabolic rate without adverse effects such as raising blood pressure. A recent study done at the University of Copenhagen investigated the effect of three different food ingredients- tyrosine (400 mg), green tea extract (500 mg) and low dose caffeine (50 mg)- on metabolic rate, energy intake, and appetite. Note that there is between 80-170 mg caffeine in a 7 oz. cup of coffee3. Blood pressure, heart rate and subjective appetite sensations were assessed hourly for four hours post-dose.

The participants who took caffeine had a thermogenic response of 6 percent higher than those who took a placebo. The thermogenic responses to GTE and tyrosine were not significantly different from placebo."4 This suggests that low dose caffeine increases metabolic rate, which may have a significant effect on weight management or weight loss.

From recent studies it is evident that there are at least three natural supplements that can boost metabolic energy without having adverse side effects. Alpha-glycerylphosphorylcholine and beta-alanine can speed up muscle recovery and increase muscular energy output. Low dose caffeine can increase metabolic rate and decrease appetite, thereby assisting in weight management. All three of these supplements were not shown to increase heart rate or blood pressure.

References
1. Tallon, Mark, PhD. Natural Foods Merchandiser, May 2009.p.34.
2. HJ Green, Mechanisms of muscle fatigue in intense exercise. J Sports Sci. 1997. Jun;15(3):247-56.
3. Looking for the Perfect Brew by S. Eisenberg, Science News, Volume 133, April 16, 1988, pp. 252-253.
4. Tallon, Mark, PhD. Natural Foods Merchandiser, May 2009.p.34.

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May 2009

Natural and Safe Aids to Get Leaner

As people begin a diet or weight loss program, many are turning to dietary supplements to support their efforts. After the FDA banned the sale of products containing ephedra in 2004, people are looking for safe and effective alternatives. There are so many products available, many with phenomenal claims on how easily one can loose weight with little or no exercise. Lasting results for a healthier body can be achieved through a regular exercise program along with proper nutrition and rest. This means sufficient protein to support lean body mass, carbohydrates from a variety of vegetables and fruits and whole grains as well as good fats such as omega-3 fish oils, olive oil, nuts and seeds. Fiber is also needed to keep the digestive tract running smoothly as well as to keep cholesterol in check. In addition to these lifestyle changes, dietary supplements can be incorporated to aid in weight loss goals. The following are a list of some supplements that have been tested in clinical studies and found to be effective in reducing body fat.

Fiber

Modern medicine recognizes fiber-the edible parts of plants that are resistant to digestion and absorption in the human small intestine-to be an essential component in maintaining a healthy body. Today, a growing body of research is examining one of fiber's least-publicized benefits: its ability to help reduce caloric intake and thus maintain a healthy weight. "A 1997 study investigated the effects of one week of supplementation with guar gum (a water- soluble fiber) on hunger and satiety, as well as calorie intake, in obese test subjects. Adding fiber to the diet decreased food intake, and subjects on a reduced-calorie diet reported diminished hunger after supplementing with fiber. Thus, fiber may assist in weight- management programs by promoting a feeling of fullness, decreasing hunger, and promoting adherence to a reduced-calorie diet."1

Glucomannan

Glucomannan is a dietary fiber from the roots of the konjac plant. As this water-soluble fiber travels through the digestive tract, it forms a gel-like mass that can promote feelings of fullness. Increasing noncaloric bulk in the gastrointestinal tract is believed to induce weight loss by slowing the absorption of macronutrients and increasing satiety.

Green Tea

The main substances in green tea that are believed to aid in weight loss are catechins and caffeine. Catechins are water-soluble, antioxidant compounds which include epigallocatechin gallate, epigallocatechin, epicatechin gallate. "The catechins (especially EGCG) and caffeine in green tea extract appear to work together to increases 24-hour energy expenditure, induce thermogenesis and promote fat burning in humans without increasing heart rate or adversely affecting the cardiovascular system."2,3. Researchers know that green tea extract promotes thermogenesis above and beyond its caffeine content.4 They have been aware for several years that compounds in green tea increase caffeine's calorie-burning effects. What those compounds are was a mystery until Japanese researchers decided to look into it in 2004. They divided green tea into its various components and investigated how catechins, theanine, caffeine, and green tea powder itself affect weight gain in female mice.5 They found that all the components suppressed weight gain. Green tea powder, catechins, and theanine also reduced triglyceride levels. The researchers concluded that not only can caffeine help prevent weight gain and fat accumulation, but theanine can, too.

Hydroxycitric Acid

Hydroxycitric Acid, or HCA, is extracted from the rind of the Garcinia cambogia fruit. "It reportedly promotes weight loss by increasing serotonin levels, reducing hunger and appetite and suppressing carbohydrate conversion into fat by inhibiting an enzyme called ATP- citrate lyase. While the supplement yielded promising results in animal research, human trials have had mixed results."6

Conjugated Linoleic Acid

Conjugated Linoleic acid (CLA) is a natural fatty acid found in ruminant meat and dairy products. Although CLA is a trans fatty acid, its trans linkages are in a conjugated system and it seems to act differently than other trans fats. CLA is reported to reduce body fat and abdominal fat, increase metabolic rate and enhance muscle growth. However, CLA's effects on human body weight and composition have been inconsistent."7

Chromium Picolinate

Chromium picolinate is a combination of the essential trace mineral chromium with picolinic acid. It helps the body utilize sugar by improving insulin sensitivity and aids in the breakdown of carbohydrates, proteins and fats. "Chromium picolinate supposedly enhances weight loss by burning body fat, improving metabolism and increasing lean muscle mass." 8,9

Calcium

Calcium, an essential mineral for healthy bones and teeth, may improve weight loss and abdominal fat loss by suppressing lipogenesis (making new fat cells) and stimultating lipolysis (breakdown of fat in fat cells) in people on reduced-calorie diets.

A 24-week randomized, placebo-controlled study of 41 healthy obese women, 18 to 60 years old, on a calorie- restricted diet (average 1,300 calories per day) found increasing calcium intake from 400 mg to 500 mg a day to 1,200 mg to 1,300 mg a day (via calcium carbonate or dairy products) reduced body weight (18.92 lbs to 24.41 lbs) body fat mass (12.27 lbs to 15.79 lbs and abdominal fat (6.48 lbs to 8.25 lbs). Those taking the lower calcium dosage experienced less weight and fat loss 14.55 lbs, 10.6 lbs and 3.04 lbs respectively.10

Mechanisms of Weight Loss Products:

Thermogenesis (burning calories via body heat): green tea extract
Lipolysis (fat loss): green tea extract, conjugated linoleic acid, calcium
Reduced fat synthesis: hydroxycitric acid, calcium
Increased metabolic rate: green tea extract
Stimulant: citrus aurantium, green tea extract, caffeine
Appetite suppressant: hydroxycitric acid, citrus aurantium, chromium picolinate
Satiety: fiber, glucomannan, guar gum, apple pectin

While most weight loss supplements are promoted as safe and effective ways to reduce body fat, they should be used in conjuction with a nutritionally balanced diet and exercise program. They will not affect drastic results by themselves. Based on results of the most current studies, it appears that fiber, glucomannan, green tea and calcium seem to be the safest and most effective supplements for supporting weight loss.

Fiber Food

Fiber Food by the Life Extension Foundation provides natural, bulk-producing soluble fiber. These fibers help maintain healthy bowel function and have been shown to reduce fat and cholesterol levels. Fiber Food helps clean the walls of the intestines and enhances the elimination of fecal mutagens. Guar gum is a documented anti-obesity agent, promoting a feeling of satiety. Apple pectin has been shown to significantly lower cholesterol levels and psyllium seed husks promote healthy bowel function.

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Mega Green Tea Extract 100 caps.

The botanical extract in Mega Green Tea Extract has been concentrated and dual standardized to ensure the highest quality, consistency and biological activity. This advanced extract contains 98% total polyphenols (710.5 mg per capsule) and 45% Epigallocatechin gallate (EGCG) (326.25 mg per capsule). The antioxidant activity of EGCG is about 25- 100 times more potent than vitamins C and E. One cup of green tea may provide 10-40 mg of polyphenols and has antioxidant effects that are greater than a serving of broccoli, spinach, carrots, or strawberries.

The concentrated green tea extract plus naturally occurring caffeine in Life Extension's Mega Green Tea Extract can be a beneficial addition to your weight loss program.

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Calcium Citrate with Vitamin D3 1000 mg. 300 caps.

Calcium is more effective when taken in smaller doses spread throughout the day and before bedtime. When taken at night, it also promotes a sound sleep. The citrate salt of calcium has been documented to be well absorbed and utilized by the body. Vitamin D is necessary for both the efficient absorption of dietary calcium and phosphate, as well as their metabolism once ingested.

Female athletes and women experiencing menopause need greater amounts of calcium due to lower estrogen levels. Estrogen protects the skeletal system by promoting the deposit of calcium in bone.

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Feel Good Chocolate Diet 75 softgels

Irwin Naturals' Feel Good Chocolate Diet is a great help to a person who is following a diet and exercise routine in order to become leaner. This product contains ingredients that work together to keep you focused and upbeat while you are making efforts to burn off those unwanted pounds. This formula contains theobromine, green tea extract, theanine, rhodiola root extract, 5-hydroxytryptophan, CLA, yerba mate extract, ginger root extract, piper longum extract, black pepper extract, L-theanine, citrus bioflavonoids, magnesium, zinc and vitamin B6 .

IN111 Feel Good Chocolate Diet 75 softgels $14.97

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Stevita Delight Cocoa Flavored Stevia 4.2 oz.

Stevita Delight Cocoa Flavored Stevia is a great pick- me-up and guilt-free treat. Perfect for baking, flavoring protein drinks, or making hot or cold chocolate drinks. It makes GREAT hot chocolate! It's only sweetener is organic stevia, a natural plant extract that has no effect on one's blood sugar level and is safe for diabetics. An incredible blend of Organic Stevia, cocoa and vanilla. (Silicon dioxide is added as an anti-caking agent). Simply dissolve 2 tsp. in a cup of hot or cold liquid and enjoy this wonderful dietary supplement with no sugar, artificial sweeteners and only 1.5g of effective carbohydrates per serving. 36 servings per container.

STV1036 Stevita Delight Cocoa Flavored Stevia 4.2 oz. 36 servings $4.63

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Daily Complete Formula 180 tablets

Ultimate Nutrition's Daily Complete Formula provides a complete balance of vitamins essential to the normal functioning of our bodies. Minerals and trace minerals are added in their most bioavailable form to provide a superior product for the moderately active individual. One month supply.
For more active individuals Ultimate Nutrition has developed Super Complete Formula 270 tabs (one month supply). This formula has a higher dose of vitamins, minerals and antioxidants to compensate the body in need of higher nutritional requirements.

UN501 Daily Complete Formula 180 tablets $9.00
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References

1.Pasman WJ, Saris WH, Wauters MA, et al. Effect of one week of fibre supplementation on hunger and satiety ratings and energy intake. Appetite. 1997 Aug;29(1):77-87.

2.Dulloo AG et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr 1999;70(6):1040-5.

3.Berube-Parent S, et al. Effects of encapsulated green tea and Guarana extracts containing a mixture of epigallocatechin-3-gallate and caffeine on 24h energy expenditure and fat oxidation in men. Br J Nutr 2005;94(3):432-6.

4. Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J. Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8.

5. Zheng G, Sayama K, Okubo T, Juneja LR, Oguni I. Anti-obesity effects of three major components of green tea, catechins and theanine, in mice. In Vivo. 2004 Jan-Feb;18(1):55-62.

6.Gilbert, M. Supplements for Weight Loss. Natural Foods Merchandiser Aug. 2006:42-4.

7.Ibid

8.Volpe SL, et al. Effect of chromium supplementation and exercise on body composition, resting metabolic rate and selected biochemical parameters in moderately obese women following an exercise program. J Am Coll Nutr 2001;20(4):293-306.

9.Campbell WW, et al. Effects of resistance training and chromium picolinate on body composition and skeletal muscle in older men. J Appl Physiol 1999;86 (1):29-39.

10.Zemel MB, et al. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obes Res 2004;12(4):582-90.

March 2009

Allergy Relief

March 2009

Relief from Allergies with Natural Support

With spring upon us the dreaded allergy season will soon be in full force. An allergy is an over reaction of the immune system induced by a particular allergen. It is a very common problem, affecting at least two of every 10 Americans. About 10 percent of children in the United States are allergic to one or more substances. Most allergies are inherited; when one parent is allergic, the child has a 50 percent chance of having allergies. That risk jumps to 75 percent if both parents have allergies.
An allergen is a substance that the body perceives as foreign and dangerous and causes allergic reaction. Common allergens include pollen (a fine, powdery substance released by plants and trees), animal dander, feathers, mites, chemicals, drugs, and a variety of foods. Pollens that cause allergic reactions come from plants: trees (oak, elm, birch, maple, hickory, cedar, juniper), grasses (timothy grass, Bermuda grass, orchid grass, velvet grass), and weeds (ragweed, desert broom, feverfew, and marigold family).
Allergy symptoms include respiratory problems, a stuffy and/or runny nose, sneezing, itchy skin, red and watery eyes, ache, fatigue, fever, diarrhea, stomachache, and vomiting. Symptoms could be seasonal or chronic depending on the allergen involved. Pollens from grass and trees usually cause seasonal allergies, while chronic allergies are usually caused by allergens present year-round, such as animal fur, dust, or feathers.
Asthma is an inflammatory disease that is characterized by narrowing of the bronchi (lung passageways) making air- flow into and out of the lungs restricted, and hence making breathing difficult and causing a feeling of not getting enough air into the lungs.
There are two types of asthma. One is triggered by an allergy (referred to as allergic asthma) and the other has no known cause. Asthma can be triggered by inhaled allergens, such as pet dander, dust, cockroach allergens, and mold spores. It can also be triggered by rapid changes in temperature or humidity, upper respiratory infections, exercise, stress, or smoke (cigarette).
Asthma is found in 3-5 percent of adults and 7-10 percent of children. Half of those with asthma develop it before age 10. Anyone can get asthma, although it tends to run in families. An estimated 12 million adults and children in the United States have asthma. There is no known way to prevent an episode of asthma, except keeping away from foods, irritating substances, or environmental allergens that might be suspected to trigger another episode. Symptoms include wheezing, shortness of breath, tightness in the chest, and frequent coughing.

Whenever possible, the best therapy for an allergic problem is to avoid the offending substance or substances. The environment of an allergic person should be kept as free of known allergens or potential allergens as possible. Allergy-proof and mite-proof covers should be used on all pillows, mattresses, and box springs in the sleeping area, and all bedding should be washed weekly in very hot (135°F) water. Mold exposure is to be avoided by eliminating moisture-laden growth areas and any new growth must be eliminated promptly. Mold-inhibiting substances are available and should be used freely on mold-prone surfaces. Pets should be kept out of the sleeping area. Cats and dogs should be bathed frequently to reduce the amount of surface allergens on their bodies. Air-conditioning is helpful for pollen allergies, but filters must be changed regularly.

For patients with respiratory allergies, which are not being adequately controlled, consideration should be given to possible rebound or irritant effects such as occurs with nasal sprays. Potent vasoconstrictors such as oxymetazoline (present in many nasal sprays) are well known for causing a rebound-type effect. Less frequently recognized is an effect caused by some of the preservatives commonly used in nasal sprays, both prescription and over-the-counter preparations. Benzalkonium chloride is still used as a preservative in most prescription and over-the-counter sprays for the treatment of allergy, and some such products still contain phenylmercuric acetate, an organic mercury product. If symptoms are not being properly controlled, allergy and/or irritation relative to one or more components in the medications should be suspected.

People with asthma or allergies should eat a healthy diet and avoid foods such as nuts, yeast-based foods, seafood, dairy foods, and foods containing preservatives or dyes. Certain food additives, especially meta-bisulfite, can be dangerous for the child with asthma. Monosodium glutamate can also cause problems for some people with asthma.

Nutritional Support

Rosmarinic acid extract is a new alternative to painful allergy shots and pills that provide only partial relief from allergic symptoms. Rosmarinic acid, a plant polyphenol derived from rosemary leaf, provides effective, temporary relief of allergy symptoms. Unlike antihistamines, rosmarinic acid both prevents the activation of immune responder cells and kills excess allergy-activated immune cells.

Magnesium has been used to treat acute asthma attacks. lntracellular magnesium levels are usually low among asthmatics. Intracellular magnesium was assessed in 22 asthma patients and compared with 38 controls. Magnesium levels were significantly lower in individuals with asthma versus controls.(1) Magnesium helps relax smooth muscles in the bronchial tubes. A therapeutic daily dose of 400 to 800 mg is recommended.

Coenzyme Q1O (CoQ10). In a recent study, CoQ1O concentrations in both plasma and whole blood of 56 men and women, ages 19 to 72, suffering from allergic asthma were found to be significantly lower compared to 25 healthy subjects ages 25 to 50. The study suggested that supplementation with COQ10 might help patients with asthma.(2).

Essential Fatty Acids. Adequate supplements of essential fatty acids with omega-6 and omega-3 types should be taken because these have an anti-inflammatory effect when taken together. A pro-inflammatory effect of common unhealthy dietary fats is the overproduction of arachidonic acid. This pro-inflammatory effect is blocked by the omega-3 fatty acids. The omega-3 essential fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in the oil from fatty fish. The minimum dose of EPA/DHA is 1400 mg daily. Precursors of EPA/DHA are found in flax and perilla seed oils. Minimum dose is 6000 mg daily. A potent anti-inflammatory fatty acid is GLA (gamma- linolenic acid), which can be obtained from evening primrose, black currant seed, or borage oils. A suggested dose would be 900-1500 mg daily of GLA from these oils. Borage oil provides the highest concentration, thereby requiring fewer capsules to be taken. All supplements, if possible, should be kept in the refrigerator or freezer and should be taken at the beginning of a meal to reduce heartburn and after- taste.

MSM (Methyl-sulfonyl-methane) is composed of sulfur, which helps alleviate allergies through detoxification and elimination of free radicals. In a recent study, 50 subjects with seasonal allergy symptoms were given 2,600 mg of MSM orally per day for 30 days. All respiratory symptoms were significantly improved by the third week. The study concluded that MSM might be efficacious in the reduction of symptoms associated with seasonal allergies.

Flavonoids, particularly rutin and quercetin, have anti-allergy effects (Fanning et al. 1983) and team up well with vitamin C, as do the oligomeric proanthocyanidins (OPC) found in grape seed extract. Proanthocyanidins (grapeseed extract) may be taken (100 mg) one to three times a day. Bucca et al. (1990) found that compared to a placebo, 2 grams of vitamin C improved pulmonary function 1 hour after taking. Featon et al. (2000) found a sevenfold increase in bronchial hyperreactivity among those with the lowest intake of vitamin C. Quercetin, a bioflavonoid, is anti-histaminic and anti-allergic. It was shown to inhibit mast cells from releasing inflammatory compounds.(3)

N-Acetyl-Cysteine. Glutathione (GSH) is a naturally occurring tripeptide that protects every cell from toxic free radicals. It contains the three amino acids glycine, glutamic acid, and cysteine. N-acetyl- cysteine (NAC) is an acetylated ester of the amino acid, cysteine. NAC has a powerful effect on raising glutathione levels in the body. In fact, it has been found more potent than giving glutathione itself. For many years, NAC has been used in the treatment of bronchitis and other lung conditions as an expectorant or mucous thinner as well as for its anti-inflammatory effects. NAC is also the treatment of choice to reduce the toxicity of acetaminophen, particularly when toxic doses are present. NAC has been shown to enhance T-cell function. NAC should be taken in a dose of 600 mg once daily. NAC should be accompanied by vitamin C, 1000 mg or more per 600 mg of NAC, to maintain its effectiveness.

Probiotics are thought to improve the balance of germs in the intestines, which may enhance the immune system. In a Finnish study published in the Lancet medical journal (2001), 159 pregnant women with a family history of allergies were randomly given either Lactobacillus GG or placebo twice a day for three weeks before they gave birth. After they delivered, breast-feeding mothers took the probiotic capsules for six months, while bottle-fed babies were fed the contents of the capsules mixed with water for the same amount of time. By age 2, 23 percent of those fed probiotics had developed eczema, compared with 46 percent of the infants given placebo treatments.

DHEA is a steroid hormone produced by the adrenal glands. It is used by the body in a variety of functions and acts as a precursor for male and female hormones. DHEA is the most abundant steroid in the bloodstream and is present in highest levels in brain tissue. DHEA can modulate autoimmune reactions and has been used in treating conditions such as lupus erythematosis. Levels of DHEA are found to be progressively lower in people as they age and supplementation has been shown to reverse some of the effects of aging on the immune system (Weksler 1993). DHEA is contraindicated in men and women with certain hormone related cancers.

Allergy shots, prescription drugs and over-the-counter medicines, nasal sprays and antihistamines all have potentially harmful side effects including suppressing the immune system. The natural alternatives discussed above may provide relief without the side effects and at the same time support the immune system.

Why not try the natural approach this allergy season as you may find that you will not longer need the prescription immune-suppressing allergy treatments that you have relied upon.

References

1. Dominguez LJ et al. Bronchial reactivity and intracellular magnesium: a possible mechanism for the bronchodilating effect of magnesium in asthma. Clin Sci (Coich) 1998; 95:137
2. Gazdik F et al. Decreased levels of COQ10 inpatients with bronchial asthma. Allergy 2002;57:811
3. Pearce FL et al. MucoW mast cells: effect of quercetin and other flavonoids on antigen-induced histamine secretion from rat intestinal mast cells. J Allergy Clin Immunol 1984; 73:819

allergy symptoms.
Allergies are characterized by the excess proliferation of immune responder cells in the bloodstream and nasal fluids.1 This enormous influx of responder cells to the airways and nasal passages produces the congestion, fluid outpouring and swelling that allergy sufferers find so debilitating. Unlike antihistamines, rosmarinic acid both prevents the activation of immune responder cells and kills excess allergy- activated immune cells.
Rosmarinic Acid 100 mg. 60 caps. Sale Price $24.23

Magnesium Citrate

As magnesium levels decline, the incidence of allergies and asthma increases. Asthma is largely due to allergies. Asthma can be brought on by many causes: food and beverages, and the sulfites in them, or environmental allergens: fresh paint, perfumes, spray deodorants, cigarette smoke, gasoline or car exhaust fumes; hay, wood, coal or chalk dust; various chemicals such as cleaning solvents, household cleaners and insecticides; pollen and mold. A dose of 1000 mg per day is recommended to avert allergies and asthma.
Magnesium Citrate 160 mg. 100 caps. Sale price $5.78

Vitamin C Plus Citrus Bioflavonoids

Herbs and plant products are extremely helpful for asthma. Michael Heinrich, at the Center for Pharmacognosy and Phytotherapy, School of Pharmacy, in London, discovered that a key target for asthma (as well as arthritis) is the nuclear factor kappa B (NF-kappaB) transduction pathway, which activates many inflammatory cytokines. Some well- known plant chemicals that target NF-kappaB include several phenolics such as curcumin (in curcumin), and flavonoids. The flavonoid quercetin helps reduce allergic reactions, asthma, and hay fever by preventing the release of histamine. By blocking the release of histamine rather than acting on histamine receptors on other cells, quercetin reduces allergic reactions more safely (no drowsiness) than many conventional drugs.

C Plus Citrus Bioflavonoids 250 caps. Sale Price $23.27

Omega-3 and Omega-6 (n-6) fatty acids constitute the two families of Essential Fatty Acids (EFAs). EFAs are considered "essential" because they are needed throughout the human life cycle, cannot be produced in the human body, and therefore must be provided through the diet. Omega-3 fatty acids help prevent an asthmatic response by limiting eicosanoid production. Consumption of gamma linolenic acid (GLA) stimulates production of prostaglandin E1 (PGE1), which dilates the bronchioles and calms inflammation.

EFAs Aid in

Maintenance of cell membrane fluidity and stability

Development and function of brain and nerve tissue

Oxygen transfer and energy production

Immune functions

Conversion into compounds involved in all body functions including local hormones governing inflammatory responses

Each 2 capsule serving of Nordic Naturals Complete Omega Formula provides:

DHA 180 mg
EPA 270 mg
GLA 66 mg
Vitamin E (d-alpha tocopherol) 30 IU
Other Omega-3s 115 mg

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N-acetyl-cysteine is the acetylated form of L- cysteine which is more efficiently absorbed and used form of L-cysteine. N-Acetyl Cysteine:

Can act as an antioxidant and is helpful against viruses.

Has been used as a liver protectant

Can break up pulmonary and bronchial mucus.

Can boost glutathione levels in cells

NAC may help dissolve mucus and improve symptoms associated with chronic bronchitis, asthma, cystic fibrosis and emphysema.

LE215 N-Acetyl Cysteine 600 mg. 60 caps. Sale Price $8.93

Coenzyme Q10 is an essential component of the respiratory cycle of the cell that takes place in the mitochondria and generates ATP, the cell's energy currency. Orally administered CoQ10 goes directly to the mitochondria where it

works to regulate the oxidation of fats and sugars into energy-an important function since the natural production of CoQ10 declines with advancing age. When the body has an ample amount of CoQ10 the mitochondria can work most efficiently throughout the entire body, in cells everywhere, including the most densely populated area, the heart.

Low blood levels of CoQ10 have been associated with immunodeficiency and/or an overactive (allergic) immune system.

Coenzyme Q10 has been shown to be effective against chronic inflammation of the arteries and heart muscle tissue resulting in cardiomyopathy.

Helps prevent against a recurrence of heart attacks.

UN205 Coenyzme Q10 100 mg. 30 capsules - Ultimate Nutrition $18.00

Winter Skin Care Tips

Jan. 2009

Winter Skin Care

Skin is our largest organ and our first protective layer for maintaining good health. In winter when the air holds less

moisture, this protective organ is often in a compromised state of well-being. Turning up the heat can make the internal environment even drier than the outside. In this arid environment moisture is sucked out of the skin. This happens more easily if the semi-permeable cell membranes are not well nourished, resulting in drying, cracking, flaking or swelling. Psoriasis and eczema flare ups may occur. It is important to keep skin hydrated in order to prevent pathogens from entering through dry cracked skin as well as to maintain a more youthful appearance.

Effects of Stress on Skin

Stress not only causes health problems inside the body, such as hypertension, heart disease, depression and weight gain, it has a detrimental effect on the external layer, the skin as well. Stress causes skin to look blotchy, pale and dull. Alice Lyon, a London-based medical herbalist and coauthor of "The Chinese Herbal Cookbook: Healing Foods from the East and West" (Kyle Cathie, 2000), states "Adrenaline redirects blood away from the skin and sends it to the muscles instead. This is why in times of relentless stress the skin becomes washed out." Stress can also increase signs of aging in the skin. "A 2001 study in the Archives of Dermatology reported that psychological strain-- measured anger, confusion, anxiety, depression, fatigue and tension -- can decrease the skin's ability to function normally, fight disease and heal wounds leading to wrinkled and worn-looking skin." 1

Moisturize from the Inside

Omega-3 fats such as those found in cold-water fish like salmon work on many levels to preserve skin health. When you ingest these essential fatty acids, which your body needs but cannot manufacture itself, they are incorporated into cell membranes enabling them to more effectively hold water inside the cell. The more water in the cell, the better hydrated the skin. Omega-3s also bring blood and oxygen to the skin as well as promote healthy cell growth. More specifically, EPA (eicosapentaenoic) and DHA (docosahexaenoic acid) are two powerful omega-3 fatty acids which serve as anti-inflammatory agents. "Scientists note that omega-3s are particularly valuable for protection against skin cancer and sun-induced aging."2

Americans tend to get more than enough omega-6 fatty acids in vegetable oils, except for one particular omega-6 nutrient: gamma-linolenic acid. GLA is beneficial for dry skin, but even if you consume a fair amount of vegetable oil such as safflower oil, you may not be reaping the benefits of GLA. The body uses the delta-6 desaturate enzyme to convert the oil into the active, beneficial GLA, however this enzyme is not very efficient. Therefore, it is better to obtain supplemental GLA from a source such as borage oil or evening primrose oil.

"The fat-soluble vitamin A has been touted as the anti-wrinkle vitamin. Researchers found that applying topical vitamin A (retinol) reduces wrinkles, increases collagen production, helps the skin retain water, strengthens skin and reduces sun damage."3,4

Dr. Nicholas Perricone, a dermatologist and author of The Wrinkle Cure emphasizes the importance of vitamin E with tocotrienols for skin health as it is the major antioxidant that protects fatty tissues from damage by free radicals. "The tocotrienols in vitamin E have a particular affinity for skin, offering superior protection against sunlight and other environmental stressors."5 Dr. Perricone is a big advocate of antioxidants for decreasing inflammation, a major cause of skin aging.

External Protection

To combat the effects of stress on the skin, it is best to use beauty products that help regain the healthy fluid distribution. Moisturizers that are naturally compatible with the structure of the skin are most beneficial as they are easily absorbed and used by the skin. Look for products containing rose hip seed oil and almond oil. Sunflower oil improves circulation and is an antiseptic as well. Some more extensive skin care products contain antioxidants like alpha lipoic acid (ALA) and neuropeptides.
ALA occurs naturally inside the body's mitochondria, is an antioxidant, and has an edge on other antioxidants because it is both water and fat soluble. It works on eradicating free radicals both in the cell plasma membrane and the watery interior of the cell. ALA "blocks the production of enzymes that damage the collagen fibers, preserving a smooth skin surface."6 It also signals a transcription factor AP-1 to digest damaged collagen, resulting in the elimination and erasure of wrinkles."7 Dr. Perricone states that whether you take ALA as a supplement or apply it topically in a lotion, it performs as an antioxidant while it increases cellular metabolism.

Protocol for Healthy Skin

Basically to keep skin healthy, you need to work from the inside out. Eat well. Consume a lot of "rainbow foods" rich in antioxidants. These are foods of various colors of the rainbow, like blueberries, spinach, broccoli, melons, blackberries, raspberries, and carrots. These foods rich in antioxidants help reduce inflammation. Also consume foods or supplements containing omega-3 fatty acids. Drink plenty of water to stay hydrated and use a moisturizer that will improve circulation and prevent loss of moisture.

References
1. Spehar, Christine, Natural Foods Merchandiser, Oct. 2007.p35.
2. Proceedings of the Nutrition Society, 2002.
3. Archives of Dermatology, 2007.
4. Journal of Investigative Dermatology, 2000.
5. Perricone, N. (2004) The Perricone Promise. New York: Warner.p.148.
6. Ibid. p.167.
7. Ibid p. 167.

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Gamma-linolenic acid (GLA), found in evening primrose oil, borage oil, and black currant oil is an important fatty acid that plays a beneficial role in healthy prostaglandin formation. GLA (gamma-linolenic acid) is rapidly converted to dihomogamma-linolenic acid, the immediate precursor of prostaglandin PGE1 which is a potent anti-inflammatory agent.

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Omega Woman 120 softgels

Omega Woman provides a balanced ratio of the Essential Fatty Acids EPA, DHA, and GLA.

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Evening Primrose oil: 400 mg
DHA: 12 mg

Vitamin E (mixed tocopherols): 15 IU
GLA: 41 mg

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Vitamin E 400 IU 100 softgels

Ultimate Nutrition's Natural Vitamin E Complex contains all four members (d-alpha, dbeta, d-delta, d-gamma tocopherol) of

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Super Alpha Lipoic Acid 250 mg 60 caps.

One of the most unique and important qualities of alpha-lipoic acid is its ability to quench free radicals in both aqueous and lipid environments. This means that the anti-oxidant activity of alpha-lipoic acid is working in the extracellular fluid and also within the cell. Quenching free radical activity results in reduction of inflammation and hence reduces fine lines and wrinkled skin.

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Ultra Rejuvenex 2 oz.

Life Extension's Ultra Rejuvenex is an extraordinary youth-promoting face cream that contains green and white tea extracts, along with many other beneficial nutrients for the skin. Some key ingredients and their benefits:

Green tea extracts (antioxidant) can prevent DNA damage
Combination of alpha and beta-hydroxy acids. The beta-hydroxy acids remove dead cells at the skin's surface, without causing irritation.
Hyaluronic acid helps the skin retain moisture.
Beta-glucan is a specialized yeast cell wall extract that helps support the skin.

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Life Extension Mix 490 Caps.

Few people consistently eat enough plant foods to protect against common age-related decline, and commercial multivitamins do not provide all of the vital plant components needed to maintain good health. Life Extension Mix provides concentrations of the fruit and vegetable extracts that researchers have found to be protective against a wide variety of cellular insults. Life Extension Mix contains 92 unique vegetable, fruit, and herbal extracts along with high-potency amino acids, vitamins, minerals, and special antioxidants. The formula is fortified with botanical extracts that help maintain healthy cells via physiological processes separate from traditional antioxidants.

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Probiotics: Essential for Good Health in a Clean Environment

Nov./Dec. 2008

Probiotics: Essential for Good Health in a Clean Environment

People have consumed probiotics for thousands of years, mainly in the form of fermented dairy products. The World Health Organization defines probiotics as "live microorganisms which, when administered in adequate amounts, offer a health benefit to the host."1 This beneficial effect is mainly to support a healthy immune system.

How probiotics work

Probiotics help to digest food, regulate peristalsis and bowel movements and digest protein to free form amino acids. "The digestive tract is highly permeable because nutrients must be absorbed through the small intestine into the body. Seventy percent of our immune system function takes place in the gut, and one of the ways probiotics work is through promotion of the mucosal barrier, which is a director physical barrier to pathogenic organisms." according to Taryn Forelli, N.C. an director of medical education for New Chapter supplements. In addition to establishing good colonies of friendly bacteria in the gut, probiotics inhibit the growth of bacteria, yeast and fungus (such as Candida albicans) that the immune system would otherwise have to combat. An overgrowth of candida can result in thrush and vaginal yeast infections.
Probiotics may be confused with probiotics. Prebiotics serve as a medium in which probiotics are grown. They include fructo-oligosaccharides (FOS), inulin and other fibers.

Why we need probiotics
For the general healthy population, people who are not immune-compromised, probiotics offer extra protection against bacteria. They play a more important role in the lives of the elderly, infants, people with autoimmune conditions and those who have recently taken antibiotics. Poor eating habits, chlorinated drinking water, drinking alcoholic beverages, stress and disease and the use of antibiotics in food production as well as in medical treatments can cause problems in the gastrointestinal tract by destroying good bacteria and allowing undesirable bacteria to multiply. When the ratio of good bacteria to bad is lowered, problems begin to arise such as excessive gas, bloating, constipation, intestinal toxicity and poor absorption of nutrients. Probiotics help replenish the good bacteria in the gut.

Secondly, we live in a cleaner environment than our ancestors. As a result our immune systems tend to overreact when certain microbes are introduced, unable to differentiate between dangerous pathogens and positive or neutral bacteria. Because they help build the ling of the digestive tract, they work against the immune reactions that lead to food allergies and autoimmune disease," says Udo Erasmus, author of the book Fats that Heal Fats that Kill (Alive Books, 1993).

In their book, Restoring Your Digestive Health, Jordan S. Rubin, N.M.D. and Joseph Brasco, M.D., write that some strains of L.acidophilus produce "natural antibiotics" including acidolin and acidophilin. These "natural antibiotics" target selected bacteria, not all the bacteria in the gut. They are enemies of streptococcus, salmonella, Clostridium botulinum and E. coli. Rubin and Brasco cite several studies that L. acidophilus as well as other probiotics may be effective against viruses. "In one experiment, acidolin, the antibiotic produced by L. acidophilus, demonstrated the ability to disintegrate polio and vaccine cells. In another experiment, 95 percent of herpes patients who were given L. acidophilus and L. bulgaricus saw their genital herpes disappear."3

How and when to take probiotics

Probiotics come in many different forms and there are many different strains of organisms. Generally higher potency numbers equate to better results. Dose ranges can be from 500 million to 10 billion organisms. Various delivery systems include chewable tablets, enteric coated tablets, capsules, liquids, yogurts and powders. Studies have indicated that little difference exists if probiotics are taken before a meal, after a meal, before going to bed or upon rising in the morning.

Taking a probiotic supplement is a consideration if one is experiencing gastrointestinal discomfort, has recently taken antibiotics, is elderly or immune-compromised. If symptoms persist for a prolonged period of time, the individual should consult a healthcare provider.

References
1. NFPM Sept. 2008. p.30.

2. Ibid.

3. Croatto, P. Vitamin Retailer. April 2005.p.60.

These statements are not intended to diagnose, treat, cure or prevent any disease. Consult a healthcare provider before taking any supplements.

Allerdophilus 100 caps.

TwinLab Allerdophilus is designed specially for allergic individuals. Each capsule contains a specially cultured strain of isolated (freeze-dried) lactobacillus acidophilus, dispersed in a natural psyllium seed husk fiber base. The lactobacillus acidophilus used in this product has been tested to be quite stable at room temperature over long periods of time.
Well tolerated by milk allergy sensitive individuals. Free of tablet coatings, binders and colors, No corn, soy, yeast, wheat, egg, citrus and all milk and lactose containing products.

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Advanced Formula Prozyme Digestive Enzyme Caps.

Enzymes are nature's helping hands. Food is the most abundant source of enzymes. Given that enzymes are quite fragile, they are destroyed during cooking. Consequently, insufficient amounts of enzymes are ingested. Furthermore, fast foods and highly refined foods are particularly low in enzymes necessary to replenish the body's reservoir of enzymes. Enzymes are also broken down, especially during exercise. In addition, with increasing age, the body loses its ability to produce its own enzymes to support all biochemical reactions. Thus, the decreasing supply of enzymes, be it due to poor dietary habits, stressful lifestyle, intense physical activity or aging, supplemental enzymes become essential for optimal health.
Research has shown that taking supplemental enzymes boosts the immune system, helps prevent inflammation due to wear and tear and/or repetitive motion around a joint, and keeps the blood flow normal.

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Vegetable Greens 18 oz. 64 servings

All Natural Powdered Vegetable Greens by Ultimate Nutrition. No artificial anything!
For those of you who just can't (or refuse) to get enough vegetables in your diet....
Ultimate Nutrition Vegetable Greens is a scientifically formulated combination of over 62 phytonutrients from herbal extracts, prebiotics, probiotics, plant enzymes, essential fatty acids (EFA's), super green foods, and land, sea and cruciferous vegetables.
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Enhanced Super Digestive Enzymes

The primary digestive enzymes are proteases (to digest protein), amylases (to digest carbohydrate), and lipases (to digest fat). These enzymes function as a biological catalyst to help break down food. Raw foods also provide enzymes that naturally break down food for proper absorption. Life Extensions Super Digestive Enzyme formula contains the following plant based enzymes:

Plant-Based Enzyme Blend
Pancreatin

Enhanced Super Digestive Enzymes 100 caps.

Protease II (from papain)

Protease III

Amylase
Lactase

     Cellulase
     Lipase
     Whole fruit papaya powder

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Exercise and Brain Cells, Magnesium and Cellular Longevity

Oct. 2008

Exercise Repairs Brain Damage

Recently published studies by Andrew Naylor et.al. shows that exercise can help repair damaged brain cells. Cranial radiation is often used in the treatment of childhood cancers. It is associated with cognitive impairments such as loss of memory and learning difficulty due to damage to the hippocampus, a neurogenic region of the brain.
In this study, the brains of mice were irradiated and the effects of irradiation were studied. It was noted that irradiation perturbed the structure of immature neurons and that voluntary exercise (running) significantly restored precursor cell and neurogenesis levels after a clinically relevant moderate dose of irradiation1. Also, behavioral alterations that were induced by irradiation were lessened.

Results of this study suggest that physical exercise should be evaluated in rehabilitation therapy of childhood cancer survivors. It also supports the epidemiological findings that the cognitive function of people who exercise into their golden years is often better than that of their age mates who do not get regular exercise.

Magnesium Deficiency Linked with Cellular Aging

A lack of magnesium accelerates aging in human cells, which may explain the link between any long-term deficiency and a higher risk of aging-related diseases, according to a new study.

Magnesium is essential for hundreds of biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, and keeps bones strong.

Yet research has shown that, at least in the United States, more than half the population is lacking in magnesium due to deficiencies in their diet, potentially increasing their risk of cardiovascular disease, hypertension, diabetes, osteoporosis and some cancers.

David W. Killilea and Bruce N. Ames, PhD of Children's Hospital Oakland Research Institute in California cultured human fibroblasts, which are cells that provide a structural framework for many tissues, in magnesium deficient media to which magnesium was added to provide 13 percent, 50 percent or 100 percent of the magnesium level in normal human serum. They found that although the cells survived and divided normally under moderate magnesium-depleted conditions, they appeared to become older quicker than cells grown in normal magnesium concentrations. In cultures containing reduced magnesium concentration the following occurred.

Fewer cell doublings
Increased beta-galactosidase activity (a bio-marker of cell aging)
Increased loss of telomere length. Telomere malfunction has been associated with aging and development of cancer.

Killilea and Ames stated, "We are now thinking that cellular consequences of magnesium deficiency may be driving long-term chronic disease." and "You could be moderately (magnesium) deficient for a long time and not know it."2

In contemplation of these findings, there are two logical steps one can take in order to preserve cellular function into a ripe old age. Exercise and get enough magnesium in your diet. Food sources rich in magnesium include green vegetables such as spinach, beans, nuts, and unrefined grains. However, many non-organic food sources may be lacking in mineral content due to depletion of soil nutrients. Fresh organic vegetables or a dietary supplement would provide better assurance for receiving an adequate supply of magnesium.

References

1. Naylor, Andrew S., Cecilia Bull, et. al. Voluntary running rescues adult hippocampal neurogenesis after irradiation of the young mouse brain. www.pnas.org/content/abstract/0711128105.Accessed Sept. 2008.

2. Killilea, David W., Ames, Bruce. Magnesium deficiency accelerates cellular senescence in cultured human fibroblasts Proceedings of the National Academy of Sciences. www.pnas/105:5768-5773;, doi:10.1073/pnas.0712401105.

Magnesium Citrate 60 mg. 100 caps.

Assimilation studies show that the citrate salt of magnesium is the best absorbed into the bloodstream. Life Extension makes a magnesium supplement that provides 160 mg of elemental magnesium in each 1000-mg capsule of magnesium citrate. This gives you the citrate salt's high bioavailability while providing adequate amounts of elemental magnesium.
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Cognitex with Neuroprotection Complex without Pregnenolone 90 softgels

Cognitex is Life Extension's comprehensive formula for: boosting brain function, decreasing mental fatigue, preserving brain cell integrity from free radical damage and lipid peroxidation in order to retard cognitive decline.

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Cancer Prevention with Natural Compounds

Sept. 2008

Cancer Prevention with Natural Compounds

Cancer. The word, when spoken in the same sentence along with the name of a friend or loved one often makes us hold our breath in apprehension and anxiety. Although the national report on the status of cancer indicates a decline in the cancer death rate, the decline is not shared equally among all racial and ethnic backgrounds. Cancer incidence has grown among populations who frequently consume "unhealthy" food.

According to the National Cancer Institute (NCI), scientists estimate that between 50-75 percent of cancer deaths in the U.S. are caused by human behaviors such as smoking, physical inactivity and poor dietary choices. "The NCI's Cancer Trend Progress Report recognizes certain environmental factors associated with cancer development including second-hand smoke, pesticides and dioxins.1 "While not all dioxins can cause cancer, tetracholordibenzo-p-dioxin (TCDD) likely does and can be found in dairy products, fish and meat."2 Foods that contain heterocyclic aromatic amines (HAAS) and polycyclic aromatic hydrocarbons (PAHS), toxic substances that form during food preparation under high heat, can cause DNA damage in cells. However, these substances can be removed from the body in a two step detoxification process.

A diet rich in fruits and vegetable can increase the activity of detoxifying enzymes thus decreasing the extent of DNA damage. "The antioxidant vitamins' content in such a diet also enhances the DNA protection by increasing the scavenging of radical oxidative species that occurs during metabolic ractions.3

Certain cancers are related to infectious agents that might be avoided. Worldwide as of 2002 there were 19 million cases of infectious related cancers. "D.M. Parkin states, "the principal agents are the bacterium Helicobacter pylori (5.5 percent of all cancer), the hepatitis B and C viruses (4.9 percent), Epstein-Barr virus (1 percent) , HIV together with the human herpes virus 8 (0.9).4

Clinical and epidemiologic studies suggest an association between infection, chronic inflammation, chronic illnesses and cancer. One proposal for the correlation is an "aberrant epithelial barrier that can be instigated by microbial toxins, environmental insults or the genetic predisposition of the host. Loss of epithelial integrity results in activation of resident inflammatory cells by microbial invaders or endogenous ligands."5 Another theory is that persistent inflammation leads to increased cellular turnover, resulting in the emergence of cells at high risk for malignant transformation.6 Results from numerous studies indicate that reduction of pro-inflammatory cytokines appears to be a promising approach to cancer prevention.

There are naturally occurring compounds that appear promising in cancer prevention by modulating these degenerative cellular occurrences.

Rhubarb has been used in traditional Chinese medicine for cancer treatment. The main anthraquinone from rhubarb is emodin, a compound capable of inhibiting cellular proliferation, inducing cell apoptosis (programmed cell death of bad cells), and preventing metastasis (spread of cancer cells).

Sulforaphane, an isothiocyanate derived from broccoli and other cruciferous vegetables, is know to induce phase II detoxification enzymes, disrupt cancer cell microtubule polymerization, and trigger cell cycle arrest in breast and colon cancer cells.7

Resveratrol, ellagic acid (from pomegranate), and quercitin act synergistically in bringing on apoptosis.8

Chlorophyllin, a water soluble molecule derived from chlorophyll aids in detoxification by forming tight molecular complexes with certain know carcinogens including heterocyclic amines, aflotoxin-B, and polyaromatic hydrocarbons found in tobacco smoke.

Turmeric (curcumin) has the ability to induce apoptosis in cultured cancer cells.9

Most commonly known for its time-keeping properties, melatonin is a multifaceted hormone whose many benefits are still being discovered. In clinical studies of cancer immunotherapy (treatment and prevention of cancer using the body's own immune system), melatonin has been shown to work synergistically with several of the body's own anti-tumor systems and dramatically decrease adverse effects of treatment. Dr. Paolo Lissoni, a radiation oncologist in Milan has orchestrated studies in which administration of melatonin to cancer patients effected a marked improvement in survival rate and tumor regression rates compared to patients who received chemotherapy only.10

Consumption of dietary lignans, natural plant extracts, is linked to improved breast and prostate health. When certain plant foods are ingested, the intestine converts their lignans into compounds called enterolactones, which enter the bloodstream. It is these enterolactones which may prevent against prostate cancer in men and breast cancer in women by decreasing the detrimental effects of the presence of too much estrogen and inhibiting the formation of testosterone metabolite linked with prostate discomfort (men).
In men enterolactone inhibits the aromatase enzyme that is responsible for converting testosterone into estradiol, thereby reducing the amount of excess estrogen and increasing beneficial testosterone.
"Researchers in Germany measured enterolactones and genistein levels in premenopausal women and age-matched controls. Researchers noted a decrease in pre-menopausal breast cancer risk in tandem with increased concentrations of plasma enterolactones. There was no such significant association noted with genistein."11

We may not be able to control all the risk factors for cancer. However, there is substantial evidence to support the benefits of consuming a diet rich in fruits and vegetables. We can create our own cancer prevention program in keeping our cells healthy by reducing inflammation, fortifiying cell walls from virulent and microbial invaders and warding off damage to cellular DNA. When your mother tells you to eat your vegetables, maybe you should listen.

References

1. National Report on Human Exposure to Environmental Chemicals. Centers for Disease Control and Prevention, 2005. http://progressreport.cancer.gov accessed 10/4/06.
2. Ibid.
3.Arthur, Wendy. Natural compounds assist in the battle against cancer. VR Dec. 2006. 44-5.
4. Parkin DM> The global health burden of infection-associated cancers in the year 2002. Int J Cancer. 2005 Jun15;118(12):3030-44.
5. Karin M. Lawrence T, Nizet V. Innate inability gone awry linking microbial infections to chronic inflammation and cancer. Cell. 2006 Feb 24;124(4):823-35.
6. Houghton, J Wang TC. Helicobacter pylori and gastric cancer: a new paradigm for inflammation associated epithelial cancers. Gastoenterology 2005 May:128(6):1567-78.
7. Arthur, Wendy. Idem.
8. Yance D. Estro-Clear Technical sheet. www.naturalhealthproducts.com accessed 10/14/06.
9. Sharma RA, Gescher AJ, Steward WP. Curcumin: The story so far. Eur J Cancer. 2005;41(13):1955-1968.
10. Lissoni P, Barni S, Mandala M, et al. Decreased toxicity and increased efficacy of cancer chemotherapy using the pineal hormone melatoinin in metastic solid tumour patients with poor clinical status, Eur J Cancer. 1999;35:1688-92.
11. Piller, R, et. al. "Plasma enterolactones and genistein and the risk of premenopausal breast cancer." Eur J Cancer Prev. 2006 Jun;15(3):225-32.

Resveratrol 100 mg. 60 veg. caps. $22.95

Resveratrol is the first natural medicinal to have solid evidence behind it showing that it blocks or stops many stages of cancer.

For more information...

Dual Action Cruciferous Vegetable Extract with Resveratrol and Cat's Claw 60 veg. caps. (2 month supply) $20.40

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Black Cohosh for Menopausal Symptoms

August 2008

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Black Cohosh for Relief of Menopausal Symptoms

Around the middle-aged mark (although ages certainly differ and can depend on hereditary patterns), women will start noticing "the change." Menstrual cycles will start to become more infrequent or erratic. Because of hormone changes, the ever-popular "hot flashes" can be present as well, causing sweats, flushed skin and some uncomfortable nights trying to sleep. What's a woman to do?
          There are medications, hormone therapies and over-the-counter drugs available for menopausal relief, but black cohosh is becoming more popular for the suffering menopausal woman wanting to treat symptoms in a natural fashion.
          Other names for black cohosh include Squaw root, Rattlesnake root, Black root and Black snakeroot. The Latin names include Actaea racemosa and Cimicifuga racemosa. Black cohosh is a member of the buttercup family, a perennial plant that is native to North America. The herb's roots and underground stems are used in its preparations.
          According to the Office of Dietary Supplements, "Black cohosh was used in North American Indian medicine for malaise, gynecological disorders, kidney disorders, malaria, rheumatism and sore throat." It was used for other methods as well in the 19th century, and then became very popular for treating women's reproductive organ issues, including inflammation of the uterus or ovaries, infertility, threatened miscarriage and relief of labor pains.
          Many of the symptoms women experience during perimenopause are caused by the reduction of the hormones estrogen and progesterone in their bodies. Some researches believe black cohosh contains isoflavones - constituents that mimic estrogen - others suggest it somehow binds to estrogen receptors in the brain, but inhibits rather than mimics estrogen. The truth is, scientists and researches still aren't quite sure exactly how black cohosh works to reduce menopausal symptoms.
          More recently, however, black cohosh has been involved in more studies, to prove its health benefits. Remifemin by Enzymatic Therapy has been researched to show its reduction of menopausal symptoms. Remifemin is standardized to contain an equivalent of 20 mg black cohosh (Cimicifuga racemosa) root and rhizome. According to Enzymatic therapy, the estrogen-free Remifemin, "has been found to reduce symptoms of menopause by an average of 70 percent and is safe for women who cannot take estrogen." Additionally, over 90 scientific papers and 15 studies have been published on Remifemin black cohosh extract.
          A randomized, double-blind, placebo-controlled trial was done in breast cancer survivors because most of these women experience hot flashes and many use complementary or alternative remedies. The women were over age 19 and had completed breast cancer treatment at least two months before the trial; 85 women (69 of whom completed the trial) took one tablet of placebo or 40 mg/day of black cohosh (as 20 mg twice daily) for two months to determine the effect on menopausal symptoms. Fifty-nine subjects were using tamoxifen (an antiestrogen treatment for breast cancer); tamoxifen users were distributed almost equally between the treatment and control groups. The frequency and intensity of hot flashes decreased in both groups, with no statistical difference between the groups; excessive sweating decreased significantly more in the treatment group than the placebo group. Other symptoms improved equally in both groups, and scores on a health and well-being scale did not change significantly in either group.
          Some women might have adverse side effects when taking too much black cohosh, including nausea, vomiting, headache, dizziness, shaking and feeling giddy or "hyper." However, no interactions have been reported between black cohosh and prescription medicines. But it is important to discuss starting a black cohosh regimen with a healthcare provider first, especially if there have been health issues in the past.

Test Your Knowledge

1. What is black cohosh used to help treat?
a. menopausal issues
b. urinary problems
c. headaches
d. scarring, bruises and cuts

2. What is another name for black cohosh?
a. squaw root
b. black root
c. rattlesnake root
d. all of the above

3. For herbal remedies, the ____________ of the black cohosh plant is used.
a. leaves
b. roots and/or underground stems
c. flowers
d. nectar

4. According to Enzymatic Therapy's data, Remifemin has been shown to reduce symptoms of menopause by an average of _______ percent.
a. 70
b. 10
c. 20
d. 50

5. What early geographic people used black cohosh in their remedies and medicine?
a. Europeans
b. Canadians
c. Chinese
d. North American Indians

Resources and References
+Enzymatic Therapy data
+http://nccam.nih.gov/health/blackcohosh/
+http://ods.od.nih.gov
+Upton, R, ed. Black Cohosh Rhizome Actaea racemosa L. syn. cimicifuga racemosa (L.) Nutt. Standards of analysis, quality control, and therapeutics. American Herbal Phamacopoeia and Therapeutic compendium. Santa Cruz, CA. American Herbal Pharmacoepoeia, 2002:1-38.
+www.pdrhealth.com

Answers: 1.) a, 2.) d, 3.) b, 4.) a, 5.) d

Maintaining and Restoring Joint Health

July 2008

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I often hear people accepting the cause of their joint pain and stiffness to be the aging process. However, these conditions as well as eventual osteoarthritis may be due to inadequate nutritional support for our connective tissues.

Connective Tissue Construction
Cartilage, tendons, ligaments, skin, blood vessels, and the protein matrix of bone are all examples of connective tissue. Collagen, elastin, proteoglycans and glycosaminoglycans (GAG) are concentrated in connective tissues. Collagen is the most abundant protein found in the body and is a major component of cartilage. Collagen fibers are constructed from chains of a few amino acids that are woven together to form strand-link or net-like structures. Specialized sugars are linked to the amino acids to fortify their strength. Thus, collagen is called a glycoprotein. When sugars make up more than 80 percent of the molecules in a glycoprotein, it is then called a "proteoglycan" instead. GAGs are the building blocks of proteoglycans and glucosamine is the most fundamental GAG unit.

GAG chains are found throughout the body's connective tissues. At least seven have been isolated and identified in mammalian tissues: hyaluronic acid, various chondroitin sulfates, keratin sulfates I and II, heparin, heparin sulfate, and dermatan sulfate. Pectins from fruit and alginates from marine algae are other examples of GAG.

Collagen and GAG cross-link to form unique, flexible three-dimensional web structures in connective tissues. With its propensity for polymerization, silicon is the element that makes the actual connections in the cross-linking.1 Supplemental glucosamine and especially chondroitin may be providing bioavailable silicon to cartilage. Suboptimal silicon intake could be a major reason why arthritis develops, or a sports injury fails to heal completely.

Natural Alternatives to Anti-inflammatory Medications
Typically arthritis, tendonitis, and conditions such as chronic sports injuries are treated with rest, possibly weight loss, and anti-inflammatory pain medications such as aspirin, NSAIDs (non-steroidal anti-inflammatories) or steroids such as cortisone to reduce inflammation. Two serious problems with drug approaches are that drugs cannot physically repair the damaged connective tissue, and anti-inflammatories are not safe for long term use. Alternatively, pain in an arthritic joint can be reduced by (1) restoring some of the cushioning of healthy cartilage and (2) reducing the existence and/or production of inflammatory prostaglandins (type E2).

Glucosamine and Chondroitin
Research studies concur that supplementing glucosamine, chondroitin, or a combination of both on a relatively long-term basis can reduce pain and improve mobility in degenerative joint disease with no risk of dangerous side effects.2-4 Compared to ibuprofen, glucosamine's effectiveness at controlling both pain and inflammation was dramatically better.

Chondroitin sulfate is a glycosaminoglycan and a natural body lubricant providing protection for bones from rubbing against each other. Like glucosamine, it is an important component of the body's natural building blocks for the cartilage found in joints. Chondroitin sulfate is difficult to find through the diet as its primary source is animal cartilage such as the trachea of cows, pigs and chickens. Therefore, supplementation is often the most common way of increasing levels of this nutrient in the body.

Omega-3 Fatty Acids
Omega-3 fatty acids form the building blocks of many of the body's natural anti-inflammatory compounds. Fish oils are a better source of omega-3 fatty acids than plant-derived omega-3 sources as fish oil contains the longer chains of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) whereas plant-derived sources (such as flax seeds) contain the shorter chain fatty acid alpha-linolenic acid. Fish oil supports the body's natural anti-inflammatory response and can reduce joint pain and swelling. Within joint and muscle tissue, EPA stimulates the production of beneficial eicosanoids that naturally reduce inflammation. Although it may take a few days or weeks to feel a lessening of symptoms, fish oils have proven to be a healthy and effective choice with no adverse side effects. Research shows it is best to begin with therapeutic amounts of fish oil, about 2-3 grams of EPA and DHA, and then later reduce the amount for maintenance.

When embarking any recovery program it seems logical to supply your body with what it is lacking with a natural source. These naturally occurring supplements - glucosamine sulfate, chondroitin sulfate and the omega-3 essential fatty acids- would be a good option to try first.

As with any nutritional supplement, one should consult a health care professional before taking something new. Fish oils have many benefits, but may not be recommended for individuals who take blood thinners.

References
1.Broadhurst, C. Glucosamine & Chondroitin: Nutritional support for Cartilage. Vitamin Retailer. Mar. 2003 p54.
2. Matheson AJ, Perry CM (2003), Glucosamin: a review of its use in the management of osteoarthritis. Drugs and Aging 20, 1041-1060.
3. Richy F, Bruyere O, Ethogen O, et al. (2003). Structural and symptomatic efficacy of glucosasamine and chondroitin in knee osteoarthritis: a comprehensive meta-analysis. Archives of Internal Medicine 163, 1514-1522.
4. Kelly GS (1998). The role of glucosamine sulfate and chondroitin sulfates in the treatment of degenerative joint disease. Alternative Medicine Review 3, 27-39.

Glucosamine Chondroitin & MSM

Ultimate Nutrition's product containing three nutritients that have been proven effective for joint health.

Glucosamine- an amino sugar normally produced in the human body. It is necessary for the construction and repair of connective tissue and healthy joint cartilage.

Chondroitin sulfate also occurs naturally in the body. Like glucosamine, chondroitin is a building block of proteoglycans: large protein molecules that give cartilage elasticity.
Chondroitin sulfate acts by attracting fluid into the proteoglycan molecules and stimulates collagen production, an ingredient that forms part of the cushioning structure at the ends of the joints.

Methyl Sulfonyl Methane (MSM) is a nutritional form of sulfur. MSM acts as a transport molecule for elemental sulfur, which is required for the amino acids methionine and cysteine.

UN232 Glucosamine Chondroitin& MSM 90 tablets $8.14

ArthroMax with Fruitex B

Life Extension's Arthromax combines the following potent nutrients into one convenient joint-protecting formula.

Glucosamine provides the underlying structural foundation for joints, while methylsulfonylmethane (MSM) provides crucial sulfur compounds that are so important to maintain comfortable joint function.
Nobiletin is a citrus flavonoid that has demonstrated potent effects in suppressing destructive cytokines such as tumor necrosis factor alpha and interleukin-1 beta. In addition, nobiletin has demonstrated natural COX-2 inhibiting properties without affecting beneficial COX-1. Suppression of the COX-2 enzyme limits the production of joint damaging prostaglandin E2. A special Boswella extract known as 5-Loxin® inhibits the 5-lipooxygenase enzyme, reducing levels of joint damaging leukotriene B4.
ArthroMax™ has been enhanced with FruiteX B® OsteoBoron™, a patented form of boron that is chemically identical to the natural plant forms of boron found in food. Considered safer and more bioavailable than other forms of boron, FruiteX B® OsteoBoron™ not only supports strong bones but healthy joints!

LE903 ArthroMax with Fruitex B 120 capsules $26.96

Omega-3 Formula

Fish oil is the most concentrated source of the omega-3 fatty acids EPA and DHA. A secondary source is alpha-linolenic acid (ALA), which is found in flaxseed, walnuts, and canola oil. However, only 10% of ALA ingested from food is converted into active EPA or DHA; much of it is simply burned for

calories. Nordic Naturals' Omega-3 Formula provides an excellent source of Omega-3 fatty acids in their naturally existing ratios. EPA (eicosapentaenoic acid and DHA (docosahexaenoic acid), the two main components of Omega-3 from fish oil, are essential for growth and development throughout the human lifecycle. Advanced lipid antioxidants have been added for freshness along with a delicious natural lemon taste.

Nordic Naturals Omega-3 Formula 60 caps. $11.21 or 120 caps. $20.21

Super Omega-3 EPA/DHA

Life Extension's Super EPA/DHA contains the "healthy trio" of concentrated nutrients from fish oil, sesame seed oil and extra virgin olive oil. Super Omega-3 EPA/DHA with Sesame Lignans & Olive Fruit Extract contains twice as much EPA and DHA as conventional fish oil capsules.

Each capsule contains:

350 mg EPA

250 mg DHA

50 mg other Omega-3 fatty acid

150 mg Polyphen-Oil™ Olive Fruit Extract

5 mg Sesame seed lignan extract

Super Omega-3 EPA/DHA 120 softgels $24.00

Maintaining Healthy Bones

June 2008

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Most bone is formed during youth, when the body is growing and osteoblasts work overtime to lengthen bones. Bones stop lengthening when we reach our maximum height, which for women usually occurs in the teens but for some men may continue well into their twenties. Men's bones will continue to add mineral content until around age 30, increasing in density to provide strength. After this point, called peak bone mass, bones will slowly decline in strength. Throughout life, factors including heredity, hormones, diet, exercise, and certain medications affect bone density.

The human skeleton is in a constant state of construction. As soon as bone is built, it is quickly torn down to make way for the construction of new bone. This process continues in a constant cycle because the body has two different cells that form bone: osteoblasts and osteoclasts. Osteoblasts are the cells that make bone mineral, while osteoclasts are the cells that tear it down.

As our bodies age, this fine balance is lost. As the relative hormone levels shift in midlife-more drastically in women than in men-the osteoclasts gain the upper hand and bone mass begins dwindling away. Some bone is already being lost by the time women reach menopause, but the rate of loss can increase as much as tenfold during the first six years after menopause. This is the essence of type I osteoporosis.

From midlife onward, bone health is threatened by overactive osteoclasts. To add to the problem, the osteoblasts may become less active from age 60 onward, thus causing type II osteoporosis.

Osteoporosis is a debilitating bone disease characterized by low bone mass and deterioratoin of bone tissue, leading to greater bone fragility and an increase in fracture risk.

Osteopenia is a decrease in bone mineral density that often leads to osteoporosis. Osteoporosis is considered a silent disease because it can develop slowly over the course of many years and may go undetected until one suffers a fracture or vertebra collapse.

Risk Factors to Bone Health

A high-phosphorus diet-epitomized by a fast-food hamburger and soft drink-causes a calcium-phosphorus imbalance that favors osteoporosis.

Age itself is a factor for bone health. Hormonal balance changes with age, as levels of bone-protecting sex hormones decline, more precipitously in women than in men. The hormonal form of vitamin D-1,25-dihydroxyvitamin D-declines, as do melatonin and dehydroepiandrosterone (DHEA). Cortisol and parathyroid hormone increase with age. Hormones such as testosterone, estrogen, and progesterone generally favor bone maintenance, as do vitamin D, DHEA, and melatonin. The thyroid, parathyroid, and glucocorticoid hormones (such as cortisol) favor bone destruction.1 Doctors prescribe glucocorticoids for multiple reasons, including arthritic problems, asthma, and inflammatory bowel syndrome.

A common reason people developing brittle bones is from excessive alcohol consumption.

For men testosterone works by improving bone thickness, especially in the small bones of the spine. In women, estrogen and progesterone assist in bone maintenance. Spinal fractures are much more common in men than in women. Moreover, men with low testosterone are twice as likely as women to suffer a hip fracture.

One of the most important things people can do to increase bone mass is to maintain an active lifestyle that incorporates weight-bearing activity. The term "weight bearing" refers to activities that make the skeleton bear the body's weight. Certain cells located at the joints and different parts of the bone sense motion and stress, and respond by stimulating bone-forming cells to create stronger bone.

Two common recommendations for preventing osteoporosis and osteopenia are ensuring sufficient dietary intake and absorption of the minerals calcium, magnesium and phosphorous, the structural componenents of bone and engaging in weight-bearing exercise. Some other nutrients that effect bone mineralization are zinc, boron, copper, fluoride, manganese, silicon, and vitamins D and K.

Calcium- Provides bone with mechanical strength, supplemental calcium serves as a reservoir that can be tapped if calcium loss exceeds calcium intake. Calcium absorption decreases as the amount of calcium consumed at one time increases. Therefore, it is best to take two or three daily doses of less than 500 mg. per dose.

Vitamin D
Vitamin D promotes bone formation and mineralization and is needed for the absorption of calcium and phosphorous from food. It can be obtained naturally in a few foods such as catfish and salmon and in fortified foods.. It is synthesized in the skin upon exposure to ultraviolet rays of sunlight. The current recommended intake for vitamin D is 5 to 15 mcg or 200 to 600 IU for people 19 and older2. However, there remains much controversy over this as some scientists recommend high level- 1000 IU per day for those not getting enough sunlight.3

Vitamin K
Vitamin K includes K1 (phylloquinone or phytonadione) and K2 (menatetrenone, menaquinone). K1 is the major dietary form of vitamin K. K2 is found in some foods and is produced by bacteria in the intestines. "Studies indicate that vitamin K2 may stimulate bone formation and suppress resorption.4

Magnesium
About half the body's magnesium stores are found in bone. Magnesium deficiency has been related to osteoporosis

References

1. Huemer, Richard MD, How Calcium Combines With Other Nutrients to Combat Bone Loss. LE Magazine 2005.
2. Food and Nutrition Board. Institute of Medicine. Dietary reference intakes for calcium, phosphorous, magnesium, vitamin D and fluoride. Washington, DC National Academy Press, 1997. http://www.nap.edu/openbook.php?isbn+0309063507
3. Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. AM J clin Nutr 2004;79:362-71.
4. Iwamoto J, et al. Effects of vitamin K2 on osteoporosis. curr Pharm Des 2004;10(21):2557-76.

Bone Restore

A great supplement from the Life Extension foundation providing the following ingredients per 5 capsules:

Vitamin D3 (as cholecalciferol) 1000 IU
Calcium (as dicalcium malate, calcium bis-glycinate, calcium fructoborate)

1200 mg
Magnesium (as magnesium oxide) 340 mg
Zinc (as zinc amino acid chelate) 2 mg
Manganese (as manganese amino acid chelate) 1 mg
Boron (calcium fructoborate as patented Fruitex B® OsteoBoron™)
3 mg
Silicon (from horsetail herb, Equisetum arvense) 5 mg
Bone Restore 150 tabs (1 month supply)

Your price $15.19

Calcium Citrate with Vitamin D3

A superior "basic" calcium supplement containing highly absorbable form of calcium citrate. Calcium is more effective when taken in smaller doses spread throughout the day and before bedtime. When taken at night, it also promotes a sound sleep. The citrate salt of calcium has been documented to be well absorbed and utilized by the body. Vitamin D is necessary for both the efficient absorption of dietary calcium and phosphate, as well as their metabolism once ingested.

Calcium Citrate with Vitamin D3 300 caps. (up to a 10 month supply) Your price $16.20

Super Vitamin K with K2

Vitamin K regulates the body's calcium and promotes bone calcification.

Vitamin K1 is obtained in the diet primarily from dark leafy vegetables (lettuce, spinach, and broccoli). Unfortunately, vitamin K1 is tightly bound to the chlorophyll in green plants, thus, aging humans are not always able to benefit from ingested K1-containing plants.
Vitamin K2 is found in only small quantities in the diet, primarily in dairy products. Human studies show that vitamin K2 is absorbed up to ten times more than K1. Vitamin K2 remains biologically active in the body far longer than K1.

Super Vitamin K with K2 90 softgels (3 month supply) Your price $18.19

Mineral Formula for Men Mineral Formula for Women

The forms of calcium and other minerals in Mineral Formula for Women and Men have been shown to maintain bone density better than the standard forms of calcium used in most commercial calcium supplements. Vitamin D is included to aid in calcium absorption and utilization.

Each capsule contains:

Vitamin D (as cholecalciferol): men - none/women 100 IU
Calcium (as calcium citrate malate, and succinate) Men 31 mg/ women 123 mg
Magnesium (as magnesium oxide and amino acid chelate): men 286.1 mg/ women 100 mg
Manganese (as manganese gluconate): men 0.5 mg/ women 0.25 mg
Potassium (as potassium aspartate): men and women 8.05 mg

Serving suggestion: 1 capsule per day in addition to your daily multivitamin supplement.

Mineral Formula for Men 100 caps. $10.13

Mineral Formula for Women 100 caps. $10.13

Maintaining a Healthy Prostate

April 2008

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Prostate health is not a subject of light conversation, but it is something every man needs to pay attention to. Whether you are a man in your early 20's or someone in the senior years of 70 or more, the following information may be helpful for a long and healthy life.

Maintaining a Healthy Prostate

There are a number of health problems that can affect a man's prostate gland. Three of which are benign prostatic hyperplasia (BPH), prostatitis and prostate cancer.

BPH is a non-cancerous disorder common to older men. It develops when the prostate gland enlarges during the aging process. It is common for men to first notice symptoms around age 45. Since the prostate gland surrounds the urethra, an enlarged prostate can increase the frequency and urge to urinate and may interfere with complete emptying of the bladder.

Numerous large studies show that saw palmetto extract (most commonly in the amount of 320 mg daily) improves urinary function in men with BPH.¹ Saw palmetto's benefits in relieving BPH appear connected to reduced inflammation and lessened conversion of testosterone into dihydrotestosterone. This herb does not interfere with the diagnosis of prostate cancer since PSA (prostate specific antigen, a marker used to map the health of the prostate gland) levels are not altered during supplementation with saw palmetto.

Another option for easing symptoms of BPH is beta-sitosterol, a special type of fat that occurs in numerous plants, particularly peanuts. A review of four studies, covering 519 men, concluded that beta-sitosterol improves urinary symptoms.²

Prostatitis refers to an inflamed prostate. If you have prostatitis, you may have:

Ø Pain or burning when you urinate.

Ø Urinary urgency or frequency.

Ø Fever and fatigue; flu-like feeling.

Ø Pain in the prostate gland, lower back, or genital area.

Ø Painful ejaculation.

Bacterial prostatitis can be diagnosed by a urine culture to look for bacteria. Acute bacterial prostatitis usually originates in the prostate, but sometimes, the bacteria can spread there from the bladder or urethra.

Approximately one in six men will be diagnosed with prostate cancer sometime in his lifetime. The earliest stages of the disease are virtually without symptoms, although the prostate-specific antigen (PSA) blood test indicates that cancer may be growing in the prostate gland. How quickly a man's PSA level rises from year to year is more important than the actual PSA score itself. Many urologists recommend that a man have a baseline PSA level taken when he is in his thirties and then begin annual screenings when he reaches 40.

Nutritional Insurance for a Healthier Prostate

Several nutritional supplements have been shown to decrease the risk of developing prostate cancer.

Lycopene- A member of the carotenoid family and a powerful antioxidant. Found in tomatoes, most beneficial when cooked. "One study found that eating tomato-based foods at least five times a week slashes a man's risk of prostate cancer by 40 percent."³

Pomegranate Juice- contains extraordinary amounts of antioxidants and has anti-inflammatory effects. One study done by UCLA researchers took 50 men who just had surgery or radiation treatment for prostate cancer. The men showed increases in PSA after their treatment. In the study the subjects drank 8 oz. of pomegranate juice daily and were able to lengthen their PSA doubling time from 15 months to 54 months.⁴

Green Tea has been shown in animal studies to prevent or slow prostate cancer

A precursor to prostate cancer is a condition called prostate intraepithelial neoplasia (PIN) which is the presence of abnormal prostate cells that are likely to turn cancerous at some time in the future. "Double -blind research found that, in a group of 60 men with high grade PIN, daily supplements of green tea catechins (600 mg per day) significantly reduced the number of men who went on to develop prostate cancer."⁵

Prostate health can be favorably (or unfavorably) effected by what a man eats. Adding several health-promoting foods and/or supplements to one's diet may very well add to a longer healthier life.

References

1. Wilt T, Ishani A, Mac Donald R. Serenoa repens for benign prostatic hyperplasia. Cochrane Database Syst Rev 2000;3:CD001043.

2. Wilt T, Mac Dondald R, Ishani A, et al. Beta-sitosterols for benign prostatic hyperplasia. Cochrane Database Syst Rev 2000;2:CD001043.

3. Santillo VM, Lowe FC. role of vitamins, minerals and supplements in the prevention and management of prostate cancer. Int Braz J Urol 2006;32(1)3-14

4. Toews, Victoria Dolby. Ingredients for a Healthy Prostate. NIE Magazine Jan/Feb 2008;47.

5. Bettuzzi S, Brausi M, Rizzi F, et al. Chemoprevention of human prostate cancer by oral administration of green tea catechins in volunteers with high-grade prostate intraepithelial neoplasia: a preliminary report from a one-year proof-of-principle study. Cancer Res 2006;66(2):1234-40.

Saw Palmetto Soft Gels

Saw palmetto berries contain of a volatile oil, which holds a variety of fatty acids, and is high in phytosterols. These ingredients not only control the conversion of testosterone to DHT but also block its binding to the prostate cells, which reduce the levels of inflammation and minimize the risk of prostate enlargement. Importantly, saw palmetto also has anti-estrogenic and anti-androgenic effects in addition to anti-inflammatory properties.

Ultimate Nutrition incorporates the highest quality standards in sourcing raw materials, manufacturing and packaging to ensure the finest supplements available.

Saw Palmetto 100 Softgels Your price $6.60

Pomegranate Extract

Based on the unique vascular benefits of pomegranate and cocoa polyphenols, these two beneficial nutrients have now been combined into one low-cost supplement.

Life Extension determined punicalagins to be the most significant constituent in pomegranate. This research has led LEF to suggest a daily intake at least 78 mg of punicalagins for optimal cardiovascular health and 280-375 mg for optimal prostate health.
Chocolate contains a wide range of antioxidant compounds called polyphenols, including the procyanidins epicatechin and catechin. Research has shown that cocoa contains more antioxidant polyphenols than any other food.

Pomegranate Extract with Cocoa Gold 30 veg. caps. on sale at $15.30

Ultra Natural Prostate

Ultra Natural Prostate with 5 Loxin and Standardized Lignans contains the most scientifically substantiated plant extracts (lignans) to alleviate prostate discomfort, plus lycopene and boron to help protect the prostate and maintain its healthy function.

The eight other active ingredients in the new Ultra Natural Prostate Formula are:

5-LOXIN™ boswellia extract.
Nettle root extract (Urtica dioica)
Saw palmetto extract
Pygeum
Beta-sitosterol
Cernitin®
Boron
Lycopene

Ultra Natural Prostate with 5-Loxin and Standardized Lignans (one month supply) on sale at $24.22

Green Tea Extract

The active constituents in green tea are polyphenols, with an antioxidant called epigallocatechin-3-gallate (EGCG) being the most powerful. The antioxidant activity of EGCG is about 25-100 times more potent than vitamins C and E. One cup of green tea may provide 10-40 mg of polyphenols and has antioxidant effects that are greater than a serving of broccoli, spinach, carrots, or strawberries.

Published research shows that EGCG is the most potent cancer cell suppressing polyphenol found in green tea.

The botanical extract in Life Extension's Mega Green Tea Extract has been concentrated and dual standardized to ensure the highest quality, consistency and biological activity. This advanced extract contains 98% total polyphenols (710.5 mg per capsule) and 45% Epigallocatechin gallate (EGCG) (326.25 mg per capsule).

Mega Green Tea Extract 100 veg. caps. on sale at $22.95

L-Theanine: Aid for Stress-Damage Reduction

March 2008

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The negative effects of stress are profoundly coming to be known as underlying causes of many facets of ill-health. Stress plays a role in eveything from high blood pressure to high cholesterol, heart disease and more.

In this month's newsletter we take a look at one naturally occuring component of tea that can reduce many of the effects that stress can have on our bodies.

Theanine: Aid for Stress-Damage Reduction

Health benefits have been attributed to tea consumption since the beginning of recorded history about 50 centuries ago in Southeast Asia. Tea has become the most widely consumed beverage in the world aside from water and is now cultivated in over 30 countries worldwide.