Resveratrol May Reduce Risk of Cancer by 50%

Author: Olivia Mungal
Resveratrol, also known as red wine extract, has long been recognized as a potent antioxidant, but perhaps scientists underestimated this naturally sourced compound. A recent study shows daily consumption of Resveratrol could cut the rate of certain types of cancers in half.

Resveratrol as an Antioxidant

The research presented at the Resveratrol 2012 Conference in Leicester, UK, revealed that a daily serving of resveratrol equivalent to two glasses of red wine can lower the risk of bowel tumors in lab mice by 50%. Scientists are now preparing to do studies on humans to see if they can utilize the compound in cancer research and prevention.

We want to see how resveratrol might work to prevent cancer in humans. Having shown in our lab experiments that it can reduce tumor development, we are now concentrating on identifying the mechanisms of how resveratrol works in human cells,” says Professor Karen Brown, of the University of Leicester.

Resveratrol is a natural compound found in grape skins. Red wine, which gets its flavor and dark red color from being fermented with the grape skins, has a higher resveratrol content than white wines due to longer exposure to the grape skins.

Resveratrol is a relatively new discovery, and its potential still remains relatively untapped. In 1992, Dr. Serge Renaud of Bourdeaux University coined the term “The French Paradox” to explain the coincidence of the French diet, full of high fats and moderate wine consumption, and a relatively low incidence of heart disease and obesity.

Upon more research, Dr. Renaud and his colleagues isolated the resveratrol compound and began to study it closely, finding evidence for a multitude of health benefits including antioxidant and anti-inflammatory properties. Recent studies have even examined Resveratrol’s role in preventing chronic diseases like diabetes and Alzheimer’s. However, this latest study has attracted the attention of cancer researchers and pharmaceutical companies worldwide.

The CDC Warns Of an Early Flu Season

Author: Olivia Mungal

It’s that time of the year again. The time of year when it seems everyone is hacking, wheezing and sneezing uncontrollably. The Center for Disease Control (CDC) warns that they expect flu season, which normally peaks around February, to start unpleasantly early this winter.

We’re significantly busier than last November and December,” said Dr. Jeff Hopkins of Northside Pediatrics and Adolescent Medicine.

Like many health practitioners, Dr. Hopkins estimates his patient load has risen between 15 percent and 20 percent over the same time a year ago. Tom Skinner, a CDC spokesman reports that this is the earliest the CDC has seen such levels of flu activity in over a decade with exceptions to 2009 during the rise of the h1N1 pandemic, better known as the swine flu.

Flu Impact, December 2012

Who’s most at risk?

The people at the most risk for experiencing serious complications from the flu are infants over 6+ months, the elderly, young children, pregnant women and others with underlying health conditions that may weaken the immune system. People with diabetes, severe asthma, or cerebral palsy are also at extreme risk for experiencing extremely serious complications from influenza.

Prevention is the best way to avoid the flu

The flu vaccine only protects against a few strains of the influenza virus that pharmaceutical companies expect to take hold later in the year, but it’s important to remember that those strains may not be the specific virus you are exposed to this season. Keeping your immune system strong during flu season is vital. Here are some of our expert tips to help you stay flu-free this holiday season:

The average sneeze sends a cloud of germs out of the body at a speed of 80mi per hour

• Fighting of damage with antioxidants can make you less susceptible to the cold or flu. Remember to eat foods and take supplements rich in antioxidants. Beta-carotene is one of the richest sources of nutritional antioxidants, but Cranberry, Blueberry, Grape, and Raspberry extract are also potent sources for ORAC-rich antioxidants
• Vitamin E is one of the most powerful fat-soluble antioxidants in the body. In turn, vitamin E protects cell membranes from free radicals, making it essential for staving off bacterial or viral infections. Safflower oil is very rich in vitamin E. The combination of vitamins C and E helps form the antioxidant network, allowing the vitamins to engage (synergistically) in each others’ regeneration from the spent state back to the active antioxidant state so that they can continue neutralizing free radicals.
• If you are one of the unlucky victims of the flu this season, remember to take vitamin C daily. Studies show that taking vitamin C while you are sick can help your immune system recover twice as quickly as letting the illness run its course.

Finding Light in Winter’s Darkness

By Katie Silcox of Yoga Journal

I just can’t get that holiday carol, “It’s The Most Wonderful Time of the Year” out of my head. I heard it at my sweet little grocery store the other day, and since then its been with me like a seasonal mantra. Lately, everywhere I turn I’m offered spiced cider, party invitations, and gift ideas. The holiday season brings an abundance of words like happy and merry—declarations that urge as much as they proclaim. It’s as if these classic seasonal phrases are saying, “Stay uplifted, sister!”
But is it the most wonderful time of the year?
From an Ayurvedic perspective, its actually kind of a tough time of year. The drying, cooling aspect of vata dominates. Vata is the energy of movement and change. Its the force that dries up the leaves, flower petals and rivers. Its also the force that dries out our skin, our hair, and what feels like our bones. Quite honestly, its the energy of dying off.
Not long ago, our ancestors had to work really hard just to make it through this time of year.
And yet, behind all the dark, long nights and cold winter mornings, there is something incredibly beautiful happening. As a collective group of human beings, we have consciously, or unconsciously, decided to cope with winter’s darkness by ritualizing the light. We string lights to trees that have lost their leaves. We give each other gifts to increase life’s sweetness. We hand out cards during the holiday that let our family and loved ones know we care. We bundle up in ridiculous amounts of clothing and head out into the night-time air to sing to one another. We place a single white candle in each window of our home—a potent reminder to passersby that underneath the cold, barren landscape rests the bright warm light of the soul.
This is what makes this season truly mystical and important: the unfailing human ability to find light in the middle of the darkest season. These old rituals were important because they offered hope. Behind dark is light. Beyond death is immortality. Quite yogic if you think about it …
So, on that note, as we approach the shortest day of the year, I want offer you some light-infusing, warmth-bringing holiday habits. I promise to do each and every single one of them if you do.

Fire and spice Make something warm and spicy, like a rich hot cocoa with a splash of cayenne pepper, or a cardamom-heavy chai. Make a fire in your fireplace, outdoor pit or chimey. If you don’t have access to these, light six candles of differing sizes. Sip in the glow of the light.

Tell stories It’s wonderful to gather in a circular form to hear stories. In Hawaii, people get together to “talk story.” Gather your kids, friends, or neighbors. Everyone can agree to share their favorite tale, or bring a short story to read.

Share food Nothing makes me feel more loved than my sister’s stews. Now, I’m a pretty darn good cook, but there is something about her food that acts as a loving affirmation for my soul. Make a huge pot of your favorite winter stew. Surprise your neighbor (sister, brother, friend) with an unexpected winter meal.

Deck the halls Bringing greenery into the home infuses the spirit with unseen plant medicine. Effervescent plant smells bypass the “thinking-brain” and go straight to the heart. Great winter smells include cinnamon, thyme, nutmeg, clove, fir needle, pine, cedar, sage, frankincense and myrrh. Add some mistletoe, holly, ivy, evergreens and acorns to your mantle or dining room table.

Tend and befriend Winter is truly the time of Kali, the Hindu Goddess who reminds us of impermanence. It is a time when we may feel more of the energies of despair, confusion, frustration and grief. Winter is a key time to lean into those that love us. Have friends around and make an even bigger effort to be a good friend.

Make a hot Ayurvedic toddy Take a huge chunk of fresh ginger and peel it. Slice it up. Throw it in a medium-sized glass bell jar and fill it up with some nice brandy or whiskey. After two weeks have a teaspoon or so before bed.

Surrender to winter’s shadow If we truly allow winter to be our teacher, this time can act as something of a seasonal womb. Like a womb, winter prepares us as a creative vortex that will burst forth during the spring. Interestingly, most babies are actually conceived in winter (of course). Use the dark times to go inward. Make friends with stillness, and allow that stillness to show you what lies inside, be it grief, overwhelm, fear, impatience, or joy. Trying laying down once a day and ask yourself, “What am I feeling?” Once you identify the feeling, find where it lives in your body. Practice being in loving silence as you watch and feel the energy of the emotional color shift, change and teach you.

How Healthy Is Your Breathing?

Poor breathing habits are easy to spot. These tests will help determine if you can benefit from breath exercises.

By Barbara Benagh of Yoga Journal

 

Upper-Chest Breathing Lie on your back, placing one hand on your upper chest and the other on your abdomen. If the hand on your chest moves as you breathe but the one on the abdomen does not, you're definitely a chest-breather. Anything more than slight movement in the chest is a sign of inefficient breathing.
Shallow Breathing Lie on your back and place your hands around your lower ribs. You should feel an effortless expansion of the lower ribs on the breath in and a slow recoil on the breath out. If your ribs remain motionless, your breathing is too shallow, even if your belly moves.
Overbreathing Lie down and take a few minutes to let your body establish its relaxed breathing rate. Then count the length of your next exhalation and compare it to the length of the following inhalation. The exhalation should be slightly longer. If not, you are an overbreather. As a second test, try to shorten your inhalation. If that causes distress you are probably an overbreather. Because it is easy to manipulate the outcome of these two tests, you may want someone else to count for you at a time when you are not paying attention to your breath.
Breath Holding Holding one's breath after inhaling may be the most common poor breathing habit. To determine if you do this, pay attention to the transition from inhalation to exhalation. A breath-holder usually feels a "catch" and may actually struggle to initiate the exhalation. This tendency is particularly noticeable during exercise. You can reduce the holding by consciously relaxing your abdomen just as an inhalation ends.
Reverse Breathing Reverse breathing happens when the diaphragm is pulled into the chest upon inhalation and drops into the abdomen on exhalation. Lie on your back and place your hands on your abdomen. The abdomen should slowly flatten as you exhale and rise gently as you inhale. If the opposite occurs you are a reverse breather. Since reverse breathing may only occur during exertion, this test is not completely reliable.
Mouth Breathing It's fairly easy to notice if you're a mouth-breather; if you're not sure, ask your friends or try to catch yourself at unguarded moments.

Round Out Your Practice: Happiness

Embrace the asanas that challenge you the most, and find a more lasting sense of contentment.

By Cyndi Lee

 

1. OM: Begin your practice with the chant om.

2. BREATHING EXERCISE:With your hands on your shoulders and your elbows extended away from each other, twist to the left as you inhale and twist to the right as you exhale.

Repeat 20 times and then reverse the movement for 20 times more.

3. WARM-UP VINYASA:

Lie down on your back with your legs apart, toes pointing outward and arms about a foot from the sides of your body, palms up.

As you inhale, roll the arms and legs toward each other so the inner elbows face the floor and the toes point toward one another.

On an exhalation, let the arms and legs roll back out. Repeat twice.

On your third inhalation, come into a neutral position and draw the right knee into your chest. Exhale.

As you inhale, lift your nose to your knee, and as you exhale, lower the upper body and the right leg.

Repeat with left leg, then repeat entire sequence twice.
4. SUN SALUTATION:

Mountain

Upward Salute

Standing Forward Bend

Down Dog

Plank

Four-Limbed Staff

Upward Dog

Down Dog

Standing Forward Bend

Upward Salute

Mountain

Repeat this sequence twice.

Then do it again, incorporating Warrior I and II on each side after Down Dog. When you come back to Down Dog, go through Four-Limbed Staff, Upward Dog, and Down Dog.
Stay in your last Down Dog for 3 to 5 breaths, then jump forward and move through the entire sequence again, ending in Mountain.

5. FEATURED SEQUENCE: Then move through the happiness sequence.

Tree Pose

Warrior II

Extended Side Angle

Extended Triangle

Wide-Legged Standing Forward Bend

Pigeon Preparation

Pigeon Variation

Ankle-to-Knee Pose

Bound Angle Pose

Wide-Angle Seated Forward Bend

Revolved Head-to-Knee Pose

Perform the sequence twice--once leading with the right leg, then leading with the left.
 
6. INVERSIONS:

Do Headstand either against a wall or in the middle of the room.

Come into Child's Pose for 5 breaths.

7. CHEST OPENERS/BACKBENDS:

Sit in Hero's Pose

After several breaths, twist to the right for 3 breaths

Unwind, and then twist to the left for 3 breaths

Shift forward to your hands and knees and make your way into Down Dog

After a few breaths, shift forward through Plank and then way down onto your tummy

Then do Bow Pose 3 times

Follow this with Up Dog and Down Dog, then jump forward, landing between your hands in a cross-legged position

Swing your legs forward and roll down onto your back for Bridge Pose; hold it for for 5 breaths

8. NEUTRALIZERS:

Do Happy Baby Pose for 10 breaths

Draw your knees together and come into a supine twist to the left
Repeat to the right. Slowly roll onto your back.
9. CLOSING POSES:

Supported Shoulderstand

Plow

10-minute Corpse Pose.
10. MEDITATION: Perform a closing meditation to round out your practice

11. OM: End your practice with the chant om.

Smooth Moves: Yoga for Digestion

By Erin Motz of My Yoga Online

For those of you who skipped your quinoa, kale, and warm water with lemon and instead ventured down the treacherous road of eating an entire sleeve of processed Girl Scout cookies (‘tis the season!), this is for you. And don’t worry - if anyone comes up behind you while you’re reading this, I’ll totally back you up and swear you’re just reading it for a friend.
Yoga Squat

Feet shoulder-width apart, toes turned slightly out. Drop your tailbone towards the floor. Press elbows into the meat of your leg where the knee and thigh crease and relax the hips. Pressing the palms together, sink the hands into prayer. Tuck the chin slightly, lengthen through the crown of the head, and imagine a magnet drawing the tailbone downward. Breathe deeply for 8-10 breaths.

Seated Twist

Sit upright with the legs outstretched so the body makes an “L.” Cross the right leg over the other so the knee is pointed towards the sky and the foot is firmly planted on the ground. Inhale and lengthen through the crown, exhale and twist the belly button towards the inner thigh. Use your right hand as a second spine, and place it within a few inches of the small of the back. Hug the knee in closely. Here, you should feel the work through your core: imagine wringing out your abdominal muscles to get the twist. Don’t focus on twisting the bones in your spinal column, but focus on engaging through the midline and extending upwards. The twist will happen naturally. Breath deeply for 8-10 breaths and repeat on the opposite side.

Light Abdominal Work

Bicycles: Lie flat on your back with knees bent at ninety-degrees stacked over the hips. Clasp hands behind your head. Extend the left leg to forty-five degrees and lift the chest straight up towards the sky. Exhale, and twist the belly button towards the inner thigh. Inhale and come back to neutral. Repeat other side for 8-10 reps on each side.

Classic Crunches: Lie flat on your back with knees bent at ninety-degrees stacked over the hips. Clasp hands behind your head. Move the shoulders and hips towards your midline at the same time. Squeeze into the middle! Move slowly and with control, exhaling on the way up, inhaling on the way down. Repeat 8-10 times.

Child’s Pose
On your hands and knees, bring your feet together and knees apart....

5 Ways to Jump Start Your Day

By Lindsey Little of My Yoga Online

Here are some healthy ways to kick start your day and provide you with long-lasting energy.

1. Drink warm water with fresh lemon juice immediately upon rising. Lemons are a great source of vitamin C and potassium, which provide a significant boost to your immune system. They are also an extremely alkaline food, which is key to successful weight loss and general good heath. Furthermore, lemons help to rid the body of toxins, thereby promoting good digestion and clear skin.

2. If you’re short on time, grab some fruit. Berries are especially high in antioxidants and have a lower sugar content than other types of fruit. Wait at least 30 minutes after eating to allow your body to fully digest the fruit, before eating anything else.

3. If you have 10 or 15 minutes, make a juice or a smoothie. You can put it in your travel mug and drink it on the way to work. Don’t forget to include greens in your juice or smoothie for an extra punch of vitamins and antioxidants.

4. Drink water liberally. Coconut water is also great for hydration. It contains natural electrolytes, similar to Gatorade but without all the added sugar and dyes.

5. Eat leftovers from the night before. Who says you have to eat cereal or eggs and bacon? Heat up some soup on a chilly morning or make a quick salad. Breakfast does not have to be heavy to do its job. In fact, it shouldn’t be. Avoid processed grains, things like bagels, toast, and english muffins. When everyone else hits that 2:00pm slump, you will still have gas left in the tank.

Pill Coatings Interfere With Absorption

Author: Olivia Mungal

Pill coatings, also known as enteric coated pills, have been long believed to protect the stomach, but there is little evidence the coating protects the stomach better than a non-coated pill. Authors of a new study by the University of Pennsylvania found most, if not all of assumed drug resistance cases may actually be caused by pill coatings.

For over a decade, cardiologists and drug researchers have claimed that anywhere from 5% to 40% of the population is “aspirin resistant”. In the study, researchers did not find a single case of true aspirin resistance out of the 400 healthy people who participated in the study. Instead, they found the coating on aspirin interfered with the way that the drug entered the body, making it appear in tests that the drug was not working at all.

These studies question the value of coated, low-dose aspirin. This product adds cost to treatment, without any clear benefit.” said Dr. Garret FitzGerald, chairman of pharmacology at the University of Pennsylvania.

Although the study was partially financed by the world’s largest aspirin manufacturer, Bayer, this study leaves many doctors and pharmacologists wondering if enteric coating could be blocking or reducing absorption for other pharmaceuticals and supplements. Bayer claimed there was no difference between the effectiveness of a coated or uncoated aspirin, but Dr. FitzGerald argued there was no reason patients should use anything other than uncoated pills. Taking supplements without binders or coatings may make all the difference.

Omega 3’s Reduce Stroke Risk, Study Shows

Author: chakefaye 
For years researchers have studied Omega-3s and its benefits, with significantly positive results across the board in various studies.
Recent research has revealed that individuals who intake at least five portions of fish weekly have a 13% reduced risk of all types of stroke. Also, individuals who increase their Omega 3 supplementation also benefit from the reduction risk.
During the 12.8 year study, led by Dr. P. Xun, it was discovered that one particular type of stroke, known as ischemic, which is characterized by brain clotting, was reduced by 17% with the same levels of consumption.
“It makes biological sense that fish intake was found to be inversely related to the risk of ischemic [stroke]. It is reasonable to assume that beneficial effect of fish intake on stroke risk comes from the [long chain omega-3] intake.”
It’s important to add at least 3000mg of fish oil supplementation to your daily diet. Aside from reducing your risk of stroke, omega 3’s also help maintain healthy triglyceride levels, normal blood flow and help stabilize cholesterol levels in individuals.

Quick, Easy & Healthy: For the Yogi on the Go

CLA May Reduce Intestinal Inflammation

Author: Olivia Mungal

Conjugated linoleic acid (CLA) is known best for its weight loss properties, but a recent study in the Clinical Nutrition Journal suggests it may also benefit intestinal health. The study, coauthored by researchers at Virginia Tech University, the University of North Carolina, and Wake Forest University School of Medicine, indicated that CLA supplementation may help people living with Crohn’s disease manage bowel inflammation.

Crohn’s disease is a chronic immune-inflammatory condition which involves the gastrointestinal tract. Although the causes of the disease remain a mystery, scientists have found evidence of both genetic and environmental triggers resulting in this type of immune dysregulation. Intestinal inflammation is exceptionally painful, but CLA may work to help suppress pro-inflammatory compounds.

Results showed CLA supplementation correlated with drops in certain types of T-cell levels in the blood commonly associated with inflammation. For patients in the study, disease severity as measured by the Crohn’s disease activity index (CDAI) was significantly improved, showing a drop in CDAO from 245 to 187 over the 12-week period.

The present study has shed new light on the clinical potential of this compound and provided insights on the possible mechanisms of immune modulation targeted by CLA in the human system” wrote researchers.

Omega-3 May Help Slow Biological Aging

Author: Olivia Mungal
Omega-3 fatty acids are well-known for a bounty of health benefits ranging from cardiovascular health to healthy joints, but according to a study conducted by researchers from Ohio State University, omega-3s may also help to protect your DNA from the effects of natural aging.

The study, published in the Brain, Behavior, and Immunity Peer Review Journal, found that regular omega supplementation for a period of 4+ months could help to slow the biological effects of aging. In the trial, participants took either 2.5 grams or 1.25 grams of active Omega-3 polyunsaturated fatty acids compared against a third group given a placebo. Each omega-3 supplement contained a 7:1 ratio of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

How do cells biologically age?

During mitosis, enzymes in the nucleus duplicate our DNA continuously, replacing old cells in the body with new ones. As we age, our cells are damaged by oxidation and some of our DNA’s nucleotide sequencing is also damaged during this process. Telomeres are a region of repetitive nucleotide sequences that cap the ends of each chromosome and protect them from deterioration or mutation.

Luckily for the human body, our DNA often comes with backup nucleotide sequences and repair mechanisms our cells use if the primary nucleotide sequences are damaged. However, the more oxidative stress experienced by our bodies, our cells become less able to repair and regenerate during cell division, and our telomeres become shorter and shorter as the years of oxidative stress chips away at our DNA’s protective barrier.

Courtesy of christophertims.com

What the study found:

Professor Kiecolt-Glaser led the study, and confirmed regular supplementation with omega-3 reduced oxidative stress by as much as 15% when compared to the placebo group. The researchers found omega supplementation transformed the natural ratio of omega-6: omega-3 fatty acids and preserved the length of the telomeres in each participant’s DNA. As that ratio became lower, the average length of each participant’s DNA-protective telomeres became significantly longer.

Why does this work?

Human beings naturally produce arachidonic acid (AA), an omega-6 fatty acid which promotes cellular inflammation. EPA inhibits the production and release of AA, lowering the amount of harmful omega-6 fatty acids in the body. Most people simply don’t get enough omega-3 fatty acids in their diet to achieve a low omega-6:omega-3 ratio, leaving the body and DNA especially vulnerable to oxidative damage.

“The telomere finding is provocative in that it suggests the possibility that a nutritional supplement might actually make a difference” says Ohio State’s Dr. Jan Kiecolt-Glaser.

Vitamin C Affects Eye and Brain Health

Author: chakefaye

For years, researchers have studied the benefits of vitamin C in the human body and have discovered it’s natural ability to fight infections, prevent wrinkles, and reducing the risk of cancer. Now vitamin C is also being look to as a promoter of better eye and brain health in all individuals.
Researchers now believe that vitamin C can potentially prevent failure of both the eye area and the central nervous system. In a study co-led by Henrique von Gersdorff, PhD it was revealed that a lack of vitamin C in one’s diet can be responsible for stopping excitatory neurons in the brain from functioning properly. This lack of transmission between neurons in the brain of humans, could eventually lead to eye diseases such as glaucoma and an slow progressive break down of the central nervous system.
“Because the retina is part of the central nervous system, this suggests there’s likely an important role for vitamin C through our brains…we found that cells need to be bathed in relatively high doses of vitamin C, inside and out.“
Vitamin D deficiency has been linked to several conditions including scurvy, depression and epilepsy.  It’s an essential vitamin that the body needs to maintain good overall health and prevent complications related to vitamin C deficiencies. The daily recommended dosage of vitamin C is 90mg daily for men and least 75mg daily at least for women.

Vitamin C Prevents Damaged Brain Development in Infants

Author: chakefaye

Supplementation of vitamin C into one’s daily diet is an ever increasing priority for all individuals. Due to the fact that vitamin C is not produced naturally within the human body, supplementation and a balanced diet are both critical to receiving adequate amounts. Expectant mothers are among the most susceptible for vitamin C deficiency which can have serious effects on their children.
New research has revealed that expectant mothers who are deficient in vitamin C run a much higher risk of birthing children with brain development issues than those who are not. In an animal study led by Dr. Pernille Tveden-Nyborg it was discovered that mothers with low vitamin D levels mostly always gave birth to offspring with damaged brain development. Within the study, the effected offspring were given supplementation up to two months after birth and still saw no improvement.
“We used to think that the mother could protect the baby. Ordinarily there is selective transport from mother to fetus of the substances the baby needs during pregnancy. However, it now appears that the transport is not sufficient in the case of vitamin C deficiency.
Due to this study the importance of taking a vitamin C supplement during pregnancy is even more vital to the woman and child’s health. Taking a vitamin C supplement will significantly reduce the chances of brain development and other illnesses in developing children.

Preventing Cancer among Benefits of Vitamin D

Author: oliviamungal
Nationwide studies consistently prove that vitamin D adds numerous health benefits to those who add the supplement to their daily diet. Vitamin D, also known as the sunshine vitamin, has several important roles within the body and may now also help to prevent cancer.
New research has revealed that vitamin D helps to battle cancer by blocking its initial growth and formation patterns within the body. In a study led by Dr. Reyhaneh Tabar, the results documented support the notion that vitamin D, in its active form, facilitates several mechanisms to inhibit both cancerous cell production and function that is required for cell division.
“We hope that our research will encourage people to maintain adequate vitamin D supplementation and will stimulate the development of large, well-controlled cancer chemoprevention trials to test the effects of adequate supplementation.”
According to this new research its imperative to increase supplementation of vitamin D intake if you lack adequate levels. It’s important to eat a healthy, well balanced diet in addition to a vitamin d supplementation of at least 5000 IU daily.
 

Vitamin D Could Halt Development of Alzheimer’s Disease

Author: chakefaye
For years researchers have proven that vitamin D plays a key role in the formation of healthy bodies. Vitamin D is also known to help in the development and maintenance of healthy teeth and bones, but also protects individuals from a number of diseases, including some cancers.

New research has revealed that vitamin D may now help to regulate the development of Alzheimer’s disease. In a study, led by Professor Declan Naughton of Kingston University, data revealed that all individuals with unregulated cases of Alzheimer’s disease were severely deficient in vitamin D. Contrarily, in cases where a subjects Alzheimer’s disease was well regulated or non-existent, individuals possessed elevated blood levels of vitamin D in the body.

“The key point in this study was that a blood test…developed at Kingston University, was for the first time able to accurately measure which, if any, of the different variations of vitamin D were present in Alzheimer’s patients. This is believed to be the first time scientists have pinpointed the connection [to vitamin D].”

It’s extremely important to increase your vitamin D intake as you age in order to gain the benefits of increased supplementation. This will help to impede any future risk of developing certain illnesses and diseases, such as Alzheimer’s. The recommended daily dose of vitamin D for regular individuals is 15mcg daily and for those 70 years and older, 20mcg daily.

Vitamin D, Prevents Clogged Arteries in Diabetics

Author: chakefaye
For years researchers have proclaimed vitamin D as one of the most important supplements to help individuals achieve optimal health. Vitamin D, also known as the sunshine vitamin, possesses many benefits, and may now alleviate certain diabetic complications.

New research has revealed that vitamin D may help to prevent clogged arteries in those suffering from diabetes. The Journal of Biological Chemistry recently published a study led by Carlos Bernal-Mizrachi, MD, in which subjects who had sufficient amounts of vitamin D in their blood were, to a large extent, less likely to develop clogged arteries, which are typical in diabetics.

“We looked at blood pressure, cholesterol, diabetes control, body weight and race. But only vitamin D levels correlated to whether these cells stuck to the blood vessel wall.”

It was also observed that vitamin D was the only determining factor in the disability of the cells to adhere to the walls of blood vessels, but this only happened in diabetics.

Due to this research, it’s important for those suffering from diabetes to know the health benefits of vitamin D supplementation and to incorporate it into their daily diet. Vitamin D can help to regulate the disease and help prevent its progression.

Calcium and Vitamin D Reduces Mortality Rates

Author: oliviamungal

For years, researchers have proven the positive benefits that both calcium and vitamin D have on individuals. The two coupled together, have consistently been linked to the prevention of osteoporosis, a slower aging process and decreased injuries in older adults.

New research has begun to reveal that vitamin D, along with calcium intake in the elderly, can lead to longer life expectancy rates. In a study led by Lars Rejnmak, Ph.D it was discovered that older patients, who were given both supplements benefited from a longer life span over those without proper supplementation. Researchers also added that these results were not connected to a lower number of fracture risks or incidence.

“We found that calcium with vitamin D supplementation to elderly patients…may have beneficial effects on general health.”

Calcium and vitamin D have been proven to prevent fracture in all individuals, especially the elderly. Both supplements help to prevent tooth loss, slow weight gain and increase immune system functioning.

Study: Vitamins C, D show promise for mood swings

Author: James Moffat

For years, researchers have studied the significant benefits that both vitamin C and D have on the body. These vitamins have been shown countless times to help reduce illnesses and viral infections, increase protection against heart problems, and facilitate overall health of the body.

New research now suggests these two nutrients, in tandem, might help reduce the instances of mood swings.

During the study, published in the journal Nutrition, Dr. John Hoffer, professor of medicine at McGill University, Canada and his team found there was a 34-percent reduction in mood scores and disturbances. Most patients that began taking the vitamin C supplements became much calmer and less prone to mood swings.

The study was later examined to determine if the vitamin C had an actual biological effect on the brain by giving patients vitamin D as an additional supplement. Those that were given vitamin D in addition to the vitamin C supplements “benefited substantially”:

Subclinical deficiencies of vitamin C and D have each been linked to psychological abnormalities…the treatment is safe, simple and cheap, and could have major clinical practice implications.

Adding these vitamins to one’s daily diet is essential for overall health and those suffering with mood issues, including depression and pregnancy should incorporate vitamin C into their daily to gain a vast improvement and regulation over their moods.

Resveratrol Benefits Exercise, Natural Performance Enhancer

By Chake Faye

For years researchers have studied the effects of exercise on the body and have found that those who exercise regularly live longer, more healthy lives. Researchers have now begun to research various methods of trying to enhance workouts performed and have surprisingly found promising results.

New researched has revealed that the supplement resveratrol, also found in some wines can mimic the body’s positive reactions to working out. Resveratrol benefits in exercise are shown through improved strength and endurance, according to a new study led by Mr. Jason Dyck. In the animal study subjects gained improved heart function, muscle strength and changes in energy metabolism.

“Based on these findings, we conclude that resveratrol is an ergogenic aid that improves exercise training via changes in skeletal muscle function and cardiac performance, but also improves energy metabolism…we [may have] identified improved exercise performance in a pill.”

Resveratrol has many benefits including the ability to combat disease and it also has natural anti-aging properties. Those with illnesses that limit their physical activity could benefit greatly from these newly discovered resveratrol effects, due to its ability to mimic a more intense workout. However, it’s always important to monitor your diet and exercise regularly to maintain health and to help prevent disease.

Pycnogenol May Also Provide Help for Asthma Patients

by Shaina Fimbel

Hoboken, NJ—A recent study published in Panminerva Medica indicates that the supplement Pycnogenol may help with controlling asthma symptoms. Pycnogenol is a natural plant extract that comes from the bark of French Maritime pine trees. The extract’s combination of procyanidins, bioflavanoids and organic acids has been studied for years in promoting healthy inflammation, but now the Biomedical Sciences at the University in Pescara, Italy believes that this supplement may have other benefits too.

The research study involved 76 patients, ages 25 to 45, who had mild to moderate allergic asthma due to dust mites. One group of patients was administered 100 mg of Pycnogenol per day, in addition to their prescribed inhaler, while the control group took only their inhaler. After a six-month period it was found that patients taking the supplement had “improved control of allergic asthma, reducing night awakenings caused by asthma symptoms by nearly 50 percent”. Further results showed that the group taking the extract lowered their inhalation corticosteroids (ICS) dosage by 55 percent, and that while some in the control group lowered their ICS dosage by 6 percent, others increased by 19 percent. Also, those taking Pycnogenol only had to use their salbutamol rescue inhaler every fifth day, while the control group on average used it every other day. In addition, the supplement users reduced their number of night awakenings in half, and reported a lower number of days that they experienced high degrees of respiratory distress.

Other clinical studies have suggested that Pycnogenol lowers leukotriene values, the inflammatory mediators responsible for asthma symptoms. Asthma is a condition that affects almost 25 million people in the United States, and this new study show that Pycnogenol may be able to provide relief to some of its symptoms.

Vitamin D Reduces Risk of Heart Disease and Diabetes, Study Shows

By Chake Faye

For years, researchers have studied the effects of supplemental vitamin D within the body. Vitamin D is known to facilitate adequate, strong bone growth and help with proper absorption of calcium within the body, among many other exceptional benefits.

New research has now revealed that older individuals can also reduce their risk of heart disease and diabetes with sufficient vitamin D supplementation. In a compilation study, led by Dr. Oscar Franco, over a 19 year period, it was revealed that older men and women can both benefit from the addition. Those with higher levels of vitamin D in the body had a 33% less chance of contracting cardiovascular disease and a 55% reduction in the risk of developing diabetes, overall.

“We found that high levels of vitamin D among middle age and elderly populations are associated with a substantial decrease in cardiovascular disease, type 2 diabetes and metabolic syndrome. Targeting vitamin D deficiency…could potentially slow the current epidemics of cardiometabolic disorders.

The recommended minimum daily dosage of vitamin D is 600 IU (15mcg) for anyone 1-70 years of age and 800 IU (20mcg) for those 70 and older, according to the National Institutes of Health, Office of Dietary Supplements.

Multivitamin Supplements Boost Brain Function

Author: kerriwhatley

Click here for more info on multivitamins

Researchers often study the effects that different vitamins and supplements have on the body. However, there has not been much research done regarding multivitamins that contain a mixture of supplements. However, that is soon changing.

In various studies led by Dr. David O. Kennedy the role that multivitamins play within the human body was considered. Across these studies both men and women were observed over a period of 8-12 weeks, as well as children between 8-14 years of age. All subjects benefited from the multivitamin supplementation, but in different ways. Men generally showed improvement on cognitive tasks while women gained increased accuracy and speed on multitasking efforts. Most children showed increased accuracy in attention-based tasks.

In the study, multivitamins were proven to boost brain functions in all participants. By the completion of the study, researchers were able to link the usage of multivitamins’ with increased cognitive performance after only a few weeks of supplementation.

“A vitamin deficiency predisposes you to diseases related to having too little of that vitamin…there are people out there deficient in each vitamin group. But since most people don’t know which vitamins they’re missing you should take multivitamins to bridge the gap and patch up whatever you’re deficient in.”

These findings add to the evidence that multivitamins offer significant benefits to individuals and are important in bridging the gap between vitamin deficiencies and sufficient amounts of the fore mentioned. Individuals should take multivitamins in order to “patch up what [they are] deficient in.”

Researchers: Colon cancer, multivitamin findings promising

Author: chakefaye
A research study conducted by Dr. Albert Baskar Arul set out to prove or disprove if there was any correlation between taking a multivitamin and mineral supplement and the reduced risk of colon cancer.

This study, published in the Canadian Journal of Physiology and Pharmacology, found that regular multivitamins and mineral supplementation might lower risk of developing colon cancer when exposed to carcinogens in animal studies.

The test group given multivitamins and mineral supplements were also fed a high-fat diet over a 32-week period, as well as the control group, which didn’t receive any supplementation. After both groups were exposed to the carcinogens, the control group developed pre-cancerous legions and formed tumors very rapidly. However, the group given multivitamins and mineral supplements saw an 84% reduction in the formation of any lesions and did not develop tumors of any kind.

This study is important because it gives some direction to cancer patients in desperate need of guidance on the value of multivitamins and minerals administered during cancer…regular supplements of multivitamins and minerals could reduce the risk of cancer.

Through this study, multivitamins have been proven to be an essential part of overall health and even having preventative cancer effects. Multivitamins and mineral supplements are useful in preventing and keeping cancer at bay if the disease has already been discovered.

Vitamin B12 promising for Hepatitis C, study finds

Click here to read about some of the other benefits of B vitamins

Click here to read about some of the other benefits of B vitamins!

Author: chakefaye
Vitamin B12 has been always been a component to achieving overall optimal health, and it’s also useful in supporting cell maintenance. Adding vitamin B12 to your daily diet has significant benefits; however, it has also now been found that vitamin B12 may be a major component in the treatment of Hepatitis C Virus, according to new, promising research.

Professor Gerardo Nardone from the Department of Clinical and Experiment Medicine at the University of Naples, along with his team of seven researchers, recently conducted a study to provide proof that the B12 vitamin can greatly help treat those infected with Hepatitis C. The study followed 94 Hepatitis C sufferers at random, with some receiving standardized treatment and others receiving the same treatment with the addition of vitamin B12 supplementation.

Nardone and his team discovered that, after 12 weeks of the treatment, those with the added vitamin B12 supplementation had “significant” improvements. These same groups, 24 weeks after stopping treatment, were still seeing the advantageous effects of the B12 vitamin:

Overall, adding vitamin B12 to standard therapy strengthened the rate of sustained viral response by 34%, the findings showed.

Vitamin B12 has many benefits, such as reducing stress and depression, increasing energy and protecting against certain types of cancer. It also helps to maintain a healthy digestive system. The study conducted by Professor Nardone and his team just point out one more benefit of this nutrient.

Research finds Vitamin C, beta-carotene link to Alzheimer’s

Click here to view an Isotonic capable Vitamin C

Author: chakefaye
Alzheimer’s disease is one of the most feared and devastating diseases that all generations face as they age. Researchers have been unable to pinpoint a cause for Alzheimer’s disease but often attribute it to a combination of genetics, lifestyle and environmental factors that affect the brain over time. There has been so much speculation as to what causes Alzheimer’s disease, however, it is still not yet fully understood.

Recent research has revealed that lower concentrations of vitamin C and beta-carotene in the blood may heighten the risk of developing Alzheimer’s disease in person’s aged 65 to 90 years of age. A study by Professor Gabriele Nagel and Neurologist Professor Christine von Arnim found that these two nutrients were lacking in certain patients who took part in the study:

Antioxidants may prevent the onset [of] Alzheimer’s disease as high dietary intake of vitamin C and E were reported to be associated with lower risk of the disease. We found that blood vitamin C and B-carotene concentrations were significantly lower in demented than in control persons even after adjusting for school education, intake of dietary supplements, smoking habits, body mass index, and alcohol consumption.

Only 5% of the time is Alzheimer’s Disease caused by specific genetic changes that guarantee debilitation. You can begin to reduce your risk of developing this disease with a healthy diet and increasing your vitamin C and beta-carotene antioxidant intakes. Adding these supplements to your daily diet might lower your risk of developing the disease later in life.

Study: Iron deficiencies linked to mother-child bond

Author: chakefaye
Iron deficiency has always been looked to as an adverse contributor to mothers and children during pregnancy. Low iron levels have been linked to pre-term delivery, low birth weight and increased maternal mortality.

In a recent nine-month long study of iron deficiency conducted by Dr. Laura Murray-Kolb of John Hopkins University, it has been revealed that low iron levels can potentially affect a mother’s ability to bond with her children after birth. In North America, it’s believed that at least 53% of new mothers are deficient in iron, as stated by the World Health Organization.

Dr. Murray-Kolb was able to observe a link between iron deficiency and mother to child interactions. As the population of mothers become younger there is a greater possibility that many of these young women are at risk for this type of disassociate behavior when caring for their children.

In the study half of the iron-deficient mothers received iron supplements and the other half did not. Her studies found that those given iron supplements were more emotionally available for their children more quickly than those who had not been given the supplements. The iron-deficient women were less interested in their children and were less sensitive to their baby’s cues. These mothers also appeared bored or distance more frequently than other mothers.

This iron deficiency not only affected the mothers, but the children as well. These children were often less responsive and less involved with their mothers. When physically moving away from the mother, the child was often less dependent on her for reassurance:

Our new results suggest that the effects of mild iron deficiency – which are easily correctable with supplements can disrupt the solid foundation that is established by healthy mother/infant interactions.

The importance of taking iron supplements is always important but significantly elevates during pregnancy. Iron supplements and supplements containing iron will help to foster a healthy bond and relationship between mother and child and will also decrease risk of infant preterm delivery, low birth weight and maternal mortality.

A Link Between Vitamin C and Beta-Carotene and the Prevention of Alzheimer’s Disease

by Shaina Fimbel

Ulm, Germany—A new study in the Journal of Alzheimer’s Disease suggests that vitamin-C and beta-carotene may play a role in the development of Alzheimer’s disease (AD).  Researchers from the University of Ulm, including Epidemiologist Gabriele Nagel and Neurologist Christine von Arnim, analyzed the blood levels of the antioxidants vitamin C, vitamin E, beta-carotene, lycopene, and coenzyme Q10 in elderly individuals.  It was found that participants with mild dementia had lower levels of vitamin C and beta-carotene in their blood.

 

Alzheimer’s disease is a form of dementia, or an illness that affects memory loss and cognitive skills due to the disruption of nerve cells in the brain.  It is thought that oxidative stress may be a possible cause of this disease, and therefore varying levels of antioxidants may help with preventing the onset of AD.

 

In this study, 74 patients with mild AD and 158 healthy individuals were examined in the “Activity and Function in the Elderly in Ulm” study. The healthy control patients were of the same ages and genders as those with AD, and the average age was 78.9 years.  All participants were asked questions about their lifestyles, faced neuropsychological testing, and had blood analyzed.  The results of this study showed that participants with AD had lower concentrations of vitamin C and beta-carotene in their blood, but all other antioxidants level were the same as the control group. 

 

The researchers took into account variables such as school education, intake of dietary supplements, smoking habits, body mass index and alcohol consumption, but were not able to consider the effects of food storage and preparation and the everyday stress in the lives of the individuals.  More longitudinal studies still need to be performed to confirm any link between vitamin C and beta-carotene and the prevention of AD.

 

 

The Art of Oils

by Shaina Fimbel

What Is Aromatherapy?

 

Human beings have lived symbiotically with plants since the beginning of time, incorporating them into their daily lifestyles through food, medicine, and ritual.  Aromatherapy, defined by the National Association for Holistic Aromatherapy (NAHA), is “the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize, and promote the health of body, mind and spirit”. This art of oils can be traced back as far as 2800BC, when Egyptians commonly used the sap myrrh from trees, and pharaohs were buried with urns containing aromatic resins (1).  Today it is still common to use solely the oils of plants in attempt to naturally restore and enhance the health of the body.

 

What Are Essential Oils?

 

Essential oils, the main ingredients used in aromatherapy, are the highly concentrated aromatic extracts that are distilled from plant materials (1).  Distillation of these oils occurs either through steam or expression.  In steam distillation, the plant matter is steamed until it is broken down to its fragrant oils.  These oils are then cooled, separated from the water and filtered.  In expression, the oil is simply pressed out of the plant. In either method, one is left with a highly concentrated essential oil (2).

 

There are several ways to use essential oils on and around the body.  The safest and most common use of essential oils is massaging them over a local area or the entire body.  Because the oils are so highly concentrated they must first be diluted in a carrier oil, or the fatty acid portion of the plant.  Common carrier oils are derived from olives, avocados, rapeseeds and almonds (1).  Body oils are commonly made into a 2% dilution, or 10 to 12 drops per ounce of carrier oil, before they are applied (3). 

 

Oils can also be used through inhalation, which can produce psychological and physical results.  The olfactory, or smelling, senses can link with the rest of the body, causing certain regions to either be stimulated or sedated.  The aromatics also physically come in contact with mucous membrane inside the nose and lungs, which allows it to quickly travel through the body’s bloodstream.  When using this method, three to five drops can be placed in a bowl of hot water or into a tissue and inhaled (1).  Oils can also easily be utilized by placing three to 10 drops in a bathtub before bathing (3).  Lastly, only under the recommendation of a physician, oils are rarely prescribed for ingestion to aide with severe gastrointestinal or respiratory issues (1). 

 

It is important to properly store essential oils, especially because some of the carrier oils can become rancid.  Oils are best kept in a cool place (40 to 70 degrees Fahrenheit) with the lid secured tightly to prevent oxygen from mixing with and degrading the oils.  When correctly stored, oils can last from six months to two years (1).

 

 

Top 10 Essential Oils

 

According to the NAHA and “Aromatherapy” authors Kathi Keville and Mindy Green, the following oils are the 10 most common essential oils, and the ways in which they support a healthy body (1 and 3).

·         Bergamot: healthy mood and inflammation

·         Chamomile: healthy mood and inflammation, antiallergenic, digestive and relaxant

·         Cypress: astringent, circulatory tonic, antiseptic

·         Eucalyptus: respiratory issues, antibacterial and benefits immunity

·         Geranium: balancing hormones, antifungal and healthy inflammation

·         Lavender: antibacterial, benefits immunity, healthy mood and inflammation

·         Marjoram: antispasmodic, healthy inflammation and antiseptic

·         Peppermint: digestive, decongestant

·         Rosemary: relieves pain and muscle aches, decongestant, circulatory tonic, mental and immune system stimulant

·         Tea Tree: antifungal, antiyeast, antibacterial

 

Safety and Precautions

 

While aromatherapy uses natural oils from plants, there are still some potential dangers that surround this practice.  Because essential oils are very highly concentrated, the key to aromatherapy is that “less is more.”  Using more of an oil will not increase any benefits, and may actually cause adverse effects such as irritation or burning of the skin.  Pregnant women should ask their physician before starting aromatherapy and avoid hyssop oil.  This practice is also not advised for people with asthma, and lower dilutions are recommended for young children and the elderly.  Most importantly, one should always read the label before using any product (3).

 

 

 

 

References:

1. National Association for Holistic Aromatherapy. <http://www.naha.org/index.html>

2. Aromatherapy.com. 2010. <http://www.aromatherapy.com>

3. Keville, Kathi and Mindy Green. Aromatherapy a Complete Guide to the Healing Art. Berkeley: Crossing Press, 2009.

During Hard Times, Supplement Sales Are Still Growing

by Shaina Fimbel

Rockville, MD—While many Americans have been cutting back their spending during the recession, nutritional supplements are one area that has not been affected.  In fact, according to the report released by Packaged Facts, Nutritional Supplements in the U.S., supplement sales increased 7% to $11.5 billion in 2012, and are projected to reach $15.5 billion by 2017.

 

But why is there an increase in supplement sales?  With money short, many Americans have viewed nutritional supplements as a more economical alternative to doctor visits and prescription medications.  However, with the economy back on the rise, supplement companies are going to have to work hard to keep their products as an essential item in the consumer’s health routine.  Their main focus needs to be on trendy ingredients that are heavily backed by science.

 

Supplement marketers also need to focus on prime demographics, such as the 65 and above age group and growing Baby Boomer population.  Other populations to focus on include younger aged groups, because while their usage rates have declined, they are still the future of nutritional supplements.  Also, although the growing Hispanic population is using supplements at a below average rate, usage is gradually still increasing. 

 

Scientific evidence is increasingly important as healthcare professionals are recommending condition-specific supplements.  There has been a rise in popularity for items focusing on age-related issues such as joint, brain, heart health and beauty.  Conversely, children’s supplements have also been prevalent in the industry.

 

Overall, it can not be stressed enough that the science behind the ingredients is what is going to be key in keeping supplements in the eyes of the consumers in our expanding economy.

The Helpful Yellow Spice

by Shaina Fimbel

Click here to read more about Curcumin Extreme!

What is Curcumin?

Turmeric is a widely known kitchen staple that is used in foods ranging from curry to ballpark mustard. Turmeric is derived from the rhizomes, or underground stems, of the Curcuma longa plant. Found within turmeric are powerful curcuminoids, which are fat-soluble polyphenolic pigments that give this spice its vibrant yellow color. Curcumin is the most prevalent curcuminoid found in turmeric, and has recently gained popularity in supplement form for its health benefits such as acting as an antioxidant and fighting inflammation (1).

Curcumin and Absorption

Before you begin adding turmeric to every recipe, it is important to understand the issue of curcumin’s bioavailability. Bioavailability measures how well a substance is absorbed in the body. When your run-of-the-mill curcumin was administered orally to patients, it was found that much of the curcumin was metabolized by the body or accumulated in the gastrointestinal tissues. The metabolites that were found in the blood plasma and serum are thought to have different biological activity than the parent compound, and therefore may not have the same effect on the body. Therefore, many of the advantages of curcumin were not being utilized throughout the body. 

However, several branded versions of curcumin have found ways to increase its bioavailability so that our bodies can benefit.  Bioavailability has been increased, for example, by creating branded curcumin with added piperine, a black pepper extract, or by reducing the actual particle size of curcumin while increasing its solubility (1-3).

Benefits of Curcumin

Studies have shown that curcumin is a powerful antioxidant, and therefore can help fight free radicals and the damage they cause to the body (4).  Several tests performed at MD Anderson Cancer Center at the University of Texas have shown that curcumin may help in fighting cancer, though much more evidence is required before the herb can be used as a cure.  In one study of pancreatic cancer, 25 patients were given substantial doses of curcumin in place of chemotherapy.  In two cases, there was no tumor growth in one patient for eight months and another patient for two and half years.  There was also tumor regression in one patient, where the tumor decreased in size by 73%, but later grew back (5).

Also, because curcumin is an antioxidant, it has also been shown to support healthy inflammation. According to the Linus Pauling Institute at the Univeristy of Oregon, a curcumin supplement was compared to a nonsteroidal anti-inflammatory drug used by patients with rheumatoid arthritis. The patients that received the curcumin reported having less morning stiffness, improved walking time and less joint swelling after taking the supplement for two weeks (1).

Furthermore, evidence shows that curcumin may also help with triglyceride levels.  In a study published by Phtyotherapy Research, patients were given one gram of a branded form of curcumin for 30 days. After this time period, a significant decrease in the serum triglyceride concentrations of the patients was found (6). This same form of curcumin was also found to help with kidney disease. Kidney disease often becomes a debilitating secondary illness of diabetes. A laboratory study on rats revealed that ingestion of curcumin inhibited the progression of renal lesions, and also preserved proper kidney function. These benefits are suspected to be related to that fact that curcumin helps with lowering triglycerides levels (3).   While studies are still delving into the research and mechanisms behind curcumin, we can already see that this powerful turmeric antioxidant may be valuable to the human body in several ways.

Before You Start Taking It…

Although curcumin has many possible benefits, precaution must always be taken before starting a new supplement.  Most importantly, get your doctor’s approval first and always follow the correct dosages.  While turmeric and curcumin have both been found as fairly safe products, large amounts over a long periods of time may lead to an upset stomach, diarrhea and in sever cases, stomach ulcers.  Because curcumin can stimulate bile production, people will gallstones or obstructions of bile passages should talk to their doctors before taking curcumin.  People taking medication for diabetes must be aware of the dangers of hypoglycemia, because turmeric has been found to lower blood sugar levels.  Stop taking all turmeric and curcumin supplements two weeks prior to surgery because they can act as blood thinners.  Women who are pregnant or breastfeeding should not take any turmeric or curcumin supplements, but turmeric is still safe to consume in food (4). WF

 

1. http://lpi.oregonstate.edu/infocenter/phytochemicals/curcumin/
2. http://doctormurray.com/2012/06/theracurmin/
3. http://curcuminoids.com/
4. http://www.umm.edu/altmed/articles/turmeric-000277.htm
5. http://www.mdanderson.org
6. Mohammadi, Akram et al.  “Effects of Supplementation with Curcuminoids on Dyslipidemia in Obese Patients: A Randomized Crossover Trial”. Phytotherapy Research. (May 21, 2012).

The Healthiest Foods You Should Be Eating

By Matthew Kadey of Yoga Journal

The science is stronger than ever: A plant-based whole-foods diet is your ticket to good health.

    

 

Blueberries

What You Knew: This antioxidant-rich berry protects against cancer.
What You Didn't: New studies show compounds called anthocyanins in blueberries are good for your brain and can improve memory and cognitive function.

Almonds

What You Knew: They're full of healthy monounsaturated fats that help stave off heart disease.
What You Didn't: They're rich in vitamin E, which supports your immune system and may help prevent cancer when consumed in food.

Quinoa

What You Knew: This protein-rich grain is high in magnesium, which can help lower your diabetes risk.
What You Didn't: Quinoa is packed with antioxidants shown to reduce the risk of cancer and heart disease.

Chia Seeds

What You Knew: They're rich in fiber and ALA, the omega-3 fatty acid found in plant foods.
What You Didn't: Eating chia also helps your body make EPA, the heart-healthier omega-3 fat found in fish, according to a recent study.

Kale

What You Knew: Packed with antioxidants and other phytochemicals, kale supports immunity and cancer prevention.
What You Didn't: It's one of the best dietary sources of vitamins A and K, both important for bone health.

5 Simple Steps to Living Healthy

by Leona Harter of Elephant Journal

In today’s fast paced society, it can be easy to neglect our health and wellness.

We’re so busy racing through our day-to-day existence that we forget to take the time to look after ourselves.

We get so caught up with family, friends, work, and social engagements that it’s no wonder that we’re constantly tired and run down. We forget that in order to take care of others, we have to take care of ourselves first. So what are some simple things that we can do to improve your quality of life?

1. Drink… Drink… Drink…

You’ve heard it a hundred times and you’ll probably hear it a hundred more. Drink more water!

The human body is 72 percent water. A mere five percent drop in fluids creates a 25 to 30 percent loss in energy. A 15 percent drop in fluids causes death! At this point in time, most of us aren’t drinking enough water. As a result, we aren’t running on all six cylinders to start with. Then add in air pollution, fast food and stress to make matters even worse.

Fortunately for us, this can be easily remedied. Just drink one glass of water every half hour or so —or 10 to 12 glasses of water per day. If this still seems too much, start slow by gradually adding an extra glass of water to your current routine every couple of days until your reach your desired goal.

Don’t know how much water you actually need?

A good rule of thumb is to take your body weight and divide it in half. That’s how many ounces of water you need per day for your body to function properly. By increasing your water intake slowly it will become a natural part of your daily routine. And you’ll notice a huge jump in your energy levels as your body begins to function at optimal levels.

2. Living Food—Loving Life!

A little known fact is that heating food above 116 degrees fahrenheit destroys much of the nutrient content. Considering that we already aren’t eating enough vegetables, that is a fairly substantial problem. Nutritionists recommend five servings of fresh vegetables per day. How many of us are actually taking that advice?

A great way to get the nutrients found in fresh veggies without spending all day in the kitchen or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (there’s no cooking involved, for one thing) and it’s convenient. You can take your juice to work and even give some to the kids for school lunches!

Photo: Addison Berry

Wheat grass in particular is an excellent source of nutrition. It’s high in chlorophyll (sometimes described as “plant blood” because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source for vitamins and minerals.

If you still don’t have the time to juice and your digestive system isn’t strong enough to handle raw vegetables (salads included), take the simple route and steam your vegetables. Boiling takes all the nutrients out, but steaming retains the nutrients and helps predigest your food for better absorption and less digestive issues.

3. Energy In—Energy Out

Exercise is another dirty word for most of us. The thing is, exercise doesn’t have to be horribly time consuming or mind-numbingly boring. There are plenty of options.

Years ago gyms usually offered weight rooms, aerobics classes and maybe circuit training. Now you can add water aerobics, yoga, pilates, dancercise, step classes, belly dancing and a whole range of new workout options.

If you don’t really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or treadmill. You can set it up in front of the television and peddle away merrily during your favorite shows.

Want to have a little more fun with it? Buy a Wii or Xbox. Video game consoles aren’t just for kids anymore. The interactive and fitness games can be a great way to work out alone, with a friend, or with your kids. It’s a fun way to build balance, stamina, and increase your heart rate without all the fuss.

If you suffer from an illness or injury or your level of fitness is quite low, please consider some invaluable advice:

Once you’re physically unfit, and particularly if you’re also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.

An excellent way to get back into a physical routine is to start slowly. For the first couple of weeks, walk/ride for five minutes per day—exactly five minutes, no more, even if you think you could continue. When the two weeks are up, increase to seven minutes; then 10 minutes, 12 minutes… continue to gradually increase your activity until you’re at a level that you’re comfortable with. It may seem ridiculously slow, but don’t overdo it. If you do too much too soon, you may get discouraged. But if you keep a slow and steady pace, your stamina will increase and you’ll be out and about before you know it.

It may sound a little silly, but it does work. Basically, you’re tricking your body into producing more energy. You’re building your exercise time up so slowly that your body doesn’t really realize what’s happening. Follow this method and, before you know it, you’ll be comfortably exercising within your limits every day.

So, folks, that’s the basics.

If you can rearrange your life a little to allow for better eating habits and a little exercise—and if you remember to just drink a glass of water every half hour or so—you’ll be well on the way to living a healthy life.

4. Quiet Time

Don’t forget to take some quiet time for yourself. Meditating is an excellent way to minimize stress. You don’t have to sit around for hours, just give yourself five minutes of quiet time every day and have a little catch up with yourself.

5. Laugh… Laugh… Laugh

And last, but certainly not least—laugh! In fact, laugh like there is no tomorrow. The louder the better! You’ll be amazed at how much such a simple thing can lift your spirits! Don’t feel like laughing? Remember the old saying, “Fake it til you make it!” Start out with the following: “Ho, ho, ho.” “Ha, ha, ha.” “He, he, he.” Keep repeating until a real laugh starts and then let it roll for all it’s worth.

Living healthy doesn’t have to be hard or time consuming. Keep it simple. The smallest things may seem frustrating to start with, but you’ll be amazed at how quickly the rewards add up.

And the benefits are priceless!