Health Food Supplements

A new review has concluded that natural biological mechanisms can successfully eliminate excess levels of vitamin E from our bodies, making it almost impossible to ingest harmful amounts.

In other words - dietary levels of vitamin E or from normal use of supplements should never be a concern, according to experts from the Linus Pauling Institute at Oregon State University. They believe that past studies which allege adverse consequences from vitamin E may have misinterpreted their data.

In fact the real concern might be that more than 90% of Americans appear to have inadequate levels of vitamin E in their diet.

Vitamin E is an antioxidant and a very important nutrient, necessary for the proper functioning of many organs, nerves and muscles. It is also an anticoagulant that can reduce blood clotting. It is found naturally in oils, meat and other foods - but it is often consumed at inadequate levels - especially with the increasing emphasis on low-fat diets.

Researchers have found that two major systems in the liver work to control the level of vitamin E in the body and routinely get rid of any excess amounts. Very high intakes achieved with supplementation only doubled tissue levels of vitamin E, which is not considered harmful.

So according to the study authors, it is simply not possible to have toxic levels of vitamin E in our bodies. Unlike fat-soluble vitamins such as vitamins A and D, vitamin E is apparently unable to accumulate to toxic levels in the liver or other tissues.

One potential health issue is that vitamin E, because of its ability to interact with vitamin K, can cause bleeding. But the study researchers firmly believe that this poses no health risk at all.

On the other hand, vitamin E safeguards our health by protecting polyunsaturated fatty acids from oxidizing, along with protecting other essential lipids and having beneficial actions in many degenerative diseases.

Higher than normal intake levels of vitamin E may be necessary for people who have specific health problems. For instance, smoking has been shown to deplete vitamin E levels so smokers may be best advised to take supplements.

In general, health experts recommend taking a daily multivitamin that has the full recommended daily allowance (RDA) of vitamin E, along with regularly consuming a healthy and balanced diet.

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What are the best brain foods and dietary supplements that can help sharpen your powers of concentration - even enhance your memory, attention span and brain function?

There’s increasing evidence to suggest you can maintain a healthy brain by adding ‘smart’ foods and beverages to your diet.

For instance, caffeine is a popular stimulant that energizes your brain and helps you to focus and concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you an unmistakable buzz - although its effects only last a short while. Not only that, overdoing caffeine can make you jittery and uncomfortable.

Glucose metabolized from sugars and carbs in your diet is your brain's preferred fuel source - which is why a glass of something sweet can stimulate memory, thought processes and mental ability. But go easy on the sugar so it doesn’t pack on the pounds.

Studies show that eating breakfast regularly instead of skipping it improves short-term memory and attention - especially if it contains high-fiber whole grains, dairy and fruits.

Fish is a great protein source that’s also rich in omega 3 fatty acids, essential for brain function and development. Higher levels of dietary omega 3 fatty acids are linked to lower dementia and stroke risks, a slower rate of mental decline and enhanced memory, especially with age. To boost both brain and heart health, consume two servings of fish weekly.

Nuts and seeds are great sources of the antioxidant vitamin E, believed to slow down age-related cognitive decline. Dark chocolate also has powerful antioxidant properties and contains natural stimulants like caffeine, which boost concentration. Up to an ounce a day of nuts and dark chocolate will easily give you all the mental benefits you need without excess calories, fat or sugar.

A diet high in whole grains and fruits like avocados can reduce the risk of heart disease, lower bad cholesterol and reduce risk of plaque buildup - while also enhancing blood flow to the brain. Whole grains also contribute dietary fiber and vitamin E. Not only that, the fat in avocados is the good monounsaturated fat that contributes to healthy blood flow.

Research in animals shows that blueberries protect the brain from damage caused by free radicals, reducing the risk of Alzheimer's disease and dementia. Diets rich in blueberries significantly improved both learning and muscle function of aging rats, making them mentally equivalent to much younger rats.

Lack of essential nutrients can decrease your ability to concentrate. Similarly, eating too much or too little can also interfere with your ability to focus. To fully benefit your brain, always consume a well-balanced diet full of a wide variety of healthy, wholesome foods.

While initial reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene and magnesium are promising, supplements are really only useful to people whose diet is lacking in specific nutrients. In this respect, health experts are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral and herb combinations.

To boost your powers of concentration, start your day with a meal of 100% fruit juice, whole-grain bread or bagel with salmon and a cup of coffee.

Along with eating a well-balanced meal, experts also suggest the following brain-boosting tips:

• Getting a good night's sleep;
• Staying well hydrated;
• Exercising regularly to sharpen thinking processes;
• Meditation for clear thinking and relaxed productivity.

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You may already have heard of resveratrol, the powerful antioxidant and anti-aging compound found in wine, fruits like pomegranate, some nuts and cocoa and how it promises remarkable health benefits.

Typically associated with grapes and red wine, some health experts believe resveratrol may be the solution to the puzzling ‘French Paradox’ - the observation that the French enjoy excellent heart health even though they eat rich, fattening food, smoke a lot and love to drink red wine.

Indeed, studies have shown that resveratrol protects the body from damaging molecules that trigger harmful inflammation.

Normally, inflammation is the body’s natural response to invading bacteria and viruses. However, an improper diet and environmental toxins can lead to a harmful condition known as chronic inflammation, which in turn leads to chronic diseases including heart disease.

Unlike most antioxidants, reservatrol can cross the blood-brain barrier to protect the brain and nervous system - helping the body fight off free radical damage, high BP, heart and blood vessel damage, Alzheimer’s disease onset and much more.

Interestingly, low doses of resveratrol were seen to mimic the effects of a restricted calorie diet (defined as 20-30 percent fewer calories than normal) in mice. Restricted calorie diets have previously been shown to increase longevity in laboratory conditions.

Red grapes produce resveratrol as a defense against fungi.  Grapes with extra thick skins and numerous seeds make the most, which is why red wine has a lot of resveratrol…and why enjoying a glass or two is actually good for your health. Just remember that red wine is only beneficial for your health when consumed in moderation.

If you’re not a big red wine drinker, resveratrol is also found in cocoa, dark chocolate, green teas and peanuts.

Resveratrol is also available in supplement form. However, it’s important to remember that not all nutritional supplements are created equally, so you need to be careful when choosing one.

Finally, taking supplements should never be a substitute for a healthy diet and lifestyle. But when it comes to protecting your health, resveratrol is clearly an important nutritional anti-aging asset you can’t afford to do without.

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Did you know you can easily lose weight - along with boosting your skin, liver, kidney, heart and brain health - simply by adding a few spices to your food?

Regular use of these three flavorful spices in your diet will boost your overall health, along with melting away excess pounds around your waist.

TURMERIC

Turmeric is the bright yellow spice that both flavors and gives its color to most south Asian curries. Made from the root of the plant curcuma longa, it has been used in traditional Indian medicine known as Ayurveda (‘The Science of Life’) for centuries. Extracts of curcuma longa are routinely used to treat dyspepsia, liver disease, flatulence, urinary tract disease, to purify the blood and directly on the skin for many ailments.

Turmeric is the highest source of beta-carotene, an antioxidant that protects the liver from free radical damage. Turmeric also helps the body metabolize fats by reducing fat storage in liver cells. 

Recently curcumin, the main ingredient in turmeric and its chemical derivatives, the curcuminoids, have been shown to have powerful healing properties in the brain - with tremendous implications for the treatment of Alzheimer’s and Parkinson’s.

Experts believe that age-related diseases of the brain are triggered by waste products of oxidative damage and inflammation. Curcumin reverses the actions of these waste products, making it a highly promising anti-aging candidate.

GARLIC

Garlic is a miracle food. It contains the compound allicin which acts against bacterial infections, along with reducing unhealthy fats and cholesterol. Garlic also contains the powerful antioxidants C and E, and the mineral selenium.

Not only that, garlic lowers levels of the ‘bad’ LDL cholesterol and raise levels of the ‘good’ HDL cholesterol in the short term. It keeps LDL cholesterol in blood from oxidizing and damaging the lining of blood vessels, which is the first step in the formation of plaque leading to heart disease. It may also dissolve clots that lead to heart attacks and strokes.

Garlic kills many bacteria, fungi and yeast. Further, animal studies show that garlic slows progression of colon, lung and esophageal cancers.

CINNAMON

Researchers at the United States Department of Agriculture showed that one-quarter To 1 teaspoon of cinnamon with food helps to metabolize sugar up to an astonishing 20 times better than without cinnamon.  Excess sugar in the blood leads to insulin resistance, type 2 diabetes, heart disease and fat storage.  By balancing blood sugar levels, cinnamon keeps mood and energy levels stable.

It’s very easy to get all these health benefits in your life - simply start adding a quarter teaspoon of turmeric and a clove or two of fresh garlic to vegetable dishes, soups, stir-fries, stews and curries. Similarly, along with sweet foods and desserts, small amounts of cinnamon can also be used in savory Asian-inspired foods like curries, stir-fries and stews. 

One out of very two people struggles with weight, need some help? Check out these dietary supplements that can assist you with your weight management goals.

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Three Spices for Health and Weight Loss.

Energy drinks are very popular nowadays, especially with teens and athletes - perhaps you’re a fan as well.

A recent study looked at the benefits and risks that come with regular energy drink consumption. In 2003, 16% of teens reported consuming them regularly - however, consumption had risen sharply to 35% by 2008. In fact, one study found that 50% of students drank at least 1-4 of these drinks in a typical month.

A sharp increase in energy drink-related emergency room visits led to demands that the Food and Drug Administration (FDA) look into the effects of energy drinks on health.

Currently, the amount of caffeine added to energy drinks is not regulated by the FDA, so labeled amounts are often inaccurate. Also, the claims made by manufacturers on the ability of such drinks to maintain energy levels have not been verified.

The study authors examined the most common ingredients - caffeine, guarana, taurine, ginseng, sugars and B vitamins - and assessed their effects on health.

Levels of caffeine, the main ingredient, vary widely between brands. Energy drinks may contain higher levels of caffeine than indicated on the label.

A typical cup of coffee contains 80-120 milligrams of caffeine, while tea has 50 mg and a 12-ounce cola roughly 65 mg. On the other hand, a 16-ounce Red Bull contains 154 mg while a 24-ounce Wired X505 contains 505 mg. While there is no prescribed safety limit for caffeine, excessive consumption has been linked to high BP, premature birth and even possibly sudden death.

Guarana is a South American plant that contains a caffeine-like compound called guaranine. One gram of guarana is equal to 40 mg of caffeine. In spite of this, guarana is usually not included in the total caffeine tally. And since the FDA has not tested guarana for human consumption, its risks and benefits are almost completely unknown.

Sugar in the form of sucrose, glucose, or high fructose corn syrup ranges from 21 grams to 34 grams in every 8 ounces of a typical energy drink. Teens who consume 2 or 3 drinks daily could be taking in 120-180 mg of sugar - or 4-6 times the maximum recommended daily intake - placing them at risk for obesity and dental problems.

Taurine is a common amino acid that supports brain development and regulates mineral and water levels. The amount of taurine consumed from energy drinks is higher than from a normal diet - as yet there is no evidence that this is unhealthy. In fact, many energy drinks that claim to be healthy contain excess, unregulated amounts of vitamins or minerals you can normally get from your diet.

The problem is, you never really know how much of these ingredients you are consuming, because the quantities are masked behind the term 'proprietary blend' or 'energy blend.'

Ginseng is believed to boost athletic performance, strengthen the immune system and improve mood. According to the study authors, there is not much proof of this - and there isn't enough ginseng in energy drinks anyway.

B vitamins and other additives in energy drinks can improve mood and even fight heart disease and cancer, but again their amounts in energy drinks aren’t enough to have any meaningful effects.

Adolescent consumers have no idea what these ingredients do. They assume that because they can buy it off the shelf, it must be safe for them. In reality, very little is known about the risks and benefits of various additives in energy drinks and how they affect health when consumed over the long term. Not much is known either about how energy drinks and alcohol interact as well as how they affect medications and antidepressants.

Therefore, study authors have urged physicians to be aware of energy drink consumption and suggest educating both teens and their parents on the potential negative health consequences of consuming energy drinks regularly.

Are you looking for a natural energy drink - check out the best natural energy boosting supplement here?

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What’s in Your Energy Drink?

A nutritional supplement that contains live bacteria - known as a probiotic - may help burn off some of that stubborn visceral belly fat, according to a new study published in the Journal of Functional Foods.

This study was funded by Micropharma, which makes probiotic supplements.

The results indicate that this probiotic could be an effective weight loss tool. Normally we digest most of the food and absorb most of the calories we consume. Because this probiotic supplement interfered with intestinal fat absorption, fewer calories become available to pack on the belly fat.

However, it’s worth noting that this study only looked at a small number of people who were only slightly overweight to begin with. The slimming effect was also modest.

In other words, people aren't going to be able to just eat probiotics to reduce weight and there’s no reason to believe that probiotics will eliminate the need to maintain proper lifestyle habits, such as a healthy diet and exercise.

The term probiotic means ‘for life’.

Probiotics are beneficial forms of gut bacteria - found mainly in cheese, yogurt, fermented and unfermented milks, and kefir - that form the basis for microbial populations in the small and large intestines of animals, including us humans, conferring health benefits. Other probiotic containing foods include juices, cereal, smoothies and nutrition bars.

According to health experts, probiotics help with proper digestion of micronutrients, vitamins and minerals, boost the immune system, relieve depression and even fight sinus infections.

Some evidence is emerging that probiotic bacteria may help burn fat and could play a role in the treatment and prevention of overweight and obesity.

In this study, 28 overweight volunteers were given a daily serving of yogurt. Half of them were given yogurt spiked with either the bacteria L. fermentum or L. amylovorus. After a month and a half, those who ate the L. fermentum probiotic supplements had lost 3 percent of their body fat, while those who ate L. amylovorus had lost 4 percent of their body fat relative to the study's start. Most of that loss was visceral belly fat.

Visceral belly fat - stored deep inside the body behind the abdominal muscles and surrounding the organs - is biologically active and releases hormones and chemicals called adipokines, which in turn cause more fat gain and muscle loss.

Men typically tend to have more visceral belly fat than women, placing them at a much higher risk for insulin resistance, type II diabetes and heart disease.

The liver secretes soapy chemicals called bile salts, which mix with fat in the intestines and help digest it. This particular probiotic supplement destroys bile salts, which is how it interferes with fat absorption - and unlike other weight-loss drugs that prevent intestinal fat absorption, they didn't cause unpleasant digestive side effects.

The researchers didn't follow the subjects for long, so we don’t know if they kept the pounds off.

Also, it’s worth remembering that not all probiotics burn fat. Each probiotic works in a different way, for totally different results. This particular probiotic supplement reduced belly fat, but other probiotics may do other things.

Sources:

Probiotic supplement prevents fat absorption.

America is one of the most overweight, yet undernourished countries in the world. We take in far too many calories, but not enough nutrients.

In fact, according to the Centers for Disease Control and Prevention (CDC), less than one-third of Americans eat two or more fruits per day and a mere 27 percent eat vegetables three or more times a day. That is grossly insufficient to meet our vitamin and mineral needs.

Add into this equation that more and more research is showing that the USDA food pyramid and recommended daily allowances of various vitamins and minerals is woefully inadequate, and it’s no wonder we are getting sicker and fatter by the day.

Of course, many people don’t feel they need to take a multivitamin because they eat organically grown fruits and vegetables, watch sugar and salt intake, avoid trans-fats and hydrogenated oils, and choose free-range meats and poultry. And, in an ideal world, this type of diet would meet all of your nutritional needs.

Unfortunately, the harsh light of reality tells us that this is not so. Even whole foods, like fruits, vegetables, and grains, are often grown in nutrient-depleted soils, and don't have enough of the vitamins and minerals your body needs.

Given this, it is not only practical but critical that people use multivitamins to fill in the nutritional gaps left by a poor diet, high stress, malabsorption issues and other deficiency-related concerns.

In today’s day and age, a multivitamin is not merely a supplement…it’s a necessity. By choosing your multivitamin with care and aiming for optimal levels of key nutrients, you can begin to create a habit that will support you for the rest of your life!

Exciting research carried out at the Institute of Food Research at Newcastle University has revealed that ‘epigenetic’ changes to genes (known as DNA methylation) affected in cancer are caused mainly by aging, but are also influenced by diet.

Researchers examined DNA from cells lining the gut wall in volunteers attending colonoscopy clinic, who were free from bowel cancer or inflammatory bowel disease and who simply kept on consuming their usual diet without any supplements.

The researchers looked for specific epigenetic changes in genes associated with onset of bowel cancer, which is an age-related disease. Epigenetic changes don’t alter the genetic code but affect how and when genes are expressed as proteins. Further, DNA methylation is transmitted to daughter cells when cells divide, and some of these DNA changes are believed to be associated with cancer development.

The researchers examined the possible relationship between DNA methylation and various risk factors such as age, sex, body size and levels of specific nutrients in blood. The strongest influence on gene methylation was age. This fits with the known fact that the biggest risk factor for bowel cancer is age, with risk increasing exponentially at over 50 years of age.

Further, men tend to more of these changes to their DNA than women, which is also consistent with men being at a relatively greater risk of bowel cancer. Volunteers with higher vitamin D and selenium status showed lower levels of harmful DNA methylation. Again, it is known that higher vitamin D and selenium status is linked to reduced risk of bowel cancer.

The B vitamin folate is essential for health. However, in this study, high folate status was associated with epigenetic changes linked with bowel cancer. This finding is consistent with previous population suggesting that excessive folate consumption may increase cancer risk in some people and emphasizes the need for further research on optimal folate status.

Obesity is also a risk factor for bowel cancer. This study found a connection between body height, weight and waist circumference and epigenetic changes to DNA. How excess body weight induces these epigenetic changes, and what exactly their consequences are for gut health, are currently being investigated.

This study makes it clear that growing older increases the harmful epigenetic status of genes linked to bowel cancer; these changes can also be modulated by nutrients and vitamins in your diet as well as body shape, especially obesity.

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Harmful DNA modifications of genes linked to bowel cancer are driven by aging and diet.

Did you know that spirulina - a single-celled, blue-green alga that has been thriving on Earth since the beginning of life itself - was considered a superfood by ancient Mayans and Aztecs?

Spirulina is very low on the food chain, which means it’s a pure food. Its green color is derived from chlorophyll, which allows it to convert sunshine to protein, fatty acids, carbohydrates and many other nutrients essential for life.

Its blue color comes from a pigment called phycocyanin, shown to increase bone marrow stem cell and anti-cancer natural killer (NK) cell production.

Spirulina contains nearly 70% protein, which is made up of all the essential amino acids plus 10 more. This means spirulina is an excellent protein resource that helps your body build muscle, bone, strength and endurance. Because spirulina is typically consumed raw, it doesn’t lose its protein content, which is absorbed four times faster by your body than animal proteins.

Spirulina is a very pure food that provides more than 100 nutrients, including as much iron as red meat, vitamin E, zinc, B vitamins, copper, calcium, sulfur and magnesium. It is also a rich source of vitamin A in the form of the antioxidant beta-carotene.

Studies show that regular consumption of spirulina provides many health benefits. For instance, a two-month study carried out at the National Obesity Centre of Cameroon on HIV-infected patients showed that spirulina improves their insulin sensitivity, lowering their future risk of developing type II diabetes. HIV-infected patients typically develop abnormalities in glucose metabolism, both because of the infection and also the antiretroviral treatment.

In this particular study, 17 insulin-resistant HIV-infected patients were given 19 grams of spirulina daily. Their physical activity and diet did not change over the study duration. After eight weeks, insulin sensitivity improved in every one of these patients - while increasing overall by over 200% in the entire group.

And that’s not all spirulina can do. It also stimulates stem cell growth, especially in the brain; has known virus-fighting properties; fights inflammation and arthritis; and also favorably affects lipid profiles, immune variables and antioxidant capacity, all of which are great ways to boost overall health.

If you’d like to benefit from the amazing healing powers of spirulina, you can get it in supplement form, either as pills or powder. It’s easy to add powdered spirulina to your morning smoothie. You can also mix it with guacamole or blend it into salad dressing.

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Spirulina improves insulin sensitivity in HIV patients.

There are a variety of vitamin supplements that can be added to smoothies that have all sorts of healthy properties. These ingredients can all be purchased at your local whole foods store or through natural supplement websites.

Brewers Yeast: A great source of selenium, chromium, potassium, magnesium, sodium, copper, manganese, iron, and zinc.

Bee Pollen: Contains high concentrations of vitamin B-complex and vitamins A, C, D, and E.

Green Tea Powder: The potent antioxidants in green tea have been said to help reduce the risk of cancer, heart disease, stroke, and high cholesterol.

Spirulina: Contains over 60% all-digestible vegetable protein with a high concentration of beta carotene, vitamin B-12, iron and GLA, an essential fatty acid.

Wheat Germ Oil: A rich source of vitamin E and essential fatty acids.

Check out this smoothie recipe, which offers a healthy and tasty balance of protein and carbohydrates to keep your engine running throughout the day! Bananas, which are an excellent source of potassium, dietary fiber and Vitamin B6, provide a rich and creamy base, and soy milk is a great source of isoflavones which aid in the prevention of many cancers, heart disease and osteoporosis.

TROPICAL TREAT - Serves Two

• Place all ingredients in a blender:
• 6 ice cubes
• 2 medium bananas, sliced
• 2 scoops vanilla soy protein powder
• 1/2 cup chunked cantaloupe
• 1/2 cup chunked canned or fresh pineapple
• 1/2 cup orange juice
• 1 cup vanilla soy milk

Place lid on blender, and pulse until ingredients begin to mix. Set blender on "blend" for about 30 seconds and then move to "ice crush" or your highest blending button for 20 to 30 more seconds. Pour, and enjoy this quick and healthful smoothie – a taste of the tropics!

While we usually associate acne with those formative teenage years, the reality is it can rear it’s ugly (white) head at any age. Fortunately, with age comes wisdom. This is especially true when it comes to treating pimples. And the key lies in working from the inside out.

The best way to treat adult acne is to use a variety of approaches: diet, supplements, and/or topical treatments. On the diet side, try to avoid refined sugar and foods high in sugar. Sugary foods over-stimulate the sebaceous glands and can trigger excess oil production. Refined sugar can also contribute to blood sugar imbalances, which can worsen symptoms of anxiety and stress, both of which can lead to breakouts.

Next, include vitamin A in your diet. It not only helps improve the overall health of your skin, but it is especially helpful in suppressing oily skin and acne. In fact, one study found that high doses of vitamin A helped clear up even the most severe cases of acne in 90 percent of people treated with the vitamin. Since too much vitamin A can adversely affect liver function, opt for its water-soluble precursor—beta-carotene. Dosages between 15,000 and 25,000 IU daily should provide you with adequate skin protection.

If you do break out, treat the blemish with tea tree oil. After washing the infected area, place one drop of Australian tea tree oil directly on blemishes. Read the product label carefully to be sure the oil contains 50 to 60 percent terpenes (preferably terpin-4-ol) and no more than 15 percent cineole. A $5 jar will most likely last longer than your acne!

As flu season approaches, it’s a good time to assess your overall health regimen and adopt protective measures. The cold winter months are a time when we spend more hours indoors, surrounded by friends, family, schoolmates and co-workers with their myriad germs. Our exposure to sunshine often is diminished, which effectively depletes our body’s natural Vitamin D defenses.

Aside from frequent hand washing – recommended by health experts everywhere – there are steps you can take to support your body’s immune system in its constant battle against viruses and bacteria. Here are some suggestions:

Clean your stuff – Doctors and other health professionals know how important this is in preventing the spread of germs. Use an alcohol-based cleaning agent to clean surfaces you and your family frequently touch: doorknobs, countertops, faucet handles, kitchen appliances, cell phones, the TV remote. At work, make it a daily ritual to clean your computer keyboard, phone, and desktop.

Eat more onion and garlic – Both are rich in antioxidants and selenium, members of the Allium family known for its health-promoting effects. Garlic contains antibacterial and antiviral properties, so add it to your recipes in abundance. Supplements are a good idea, too.

Keep your head clear – Healthy mucus membranes and mucus flow help your body flush toxins. When your sinuses and throat feel dry, they’re more likely to attract and harbor nasty microscopic invaders. Avoid treating a stuffed nose with nasal sprays, which tend to dry delicate tissues (you can use a saline spray or flush with a neti pot containing a saline solution). Make good old-fashioned chicken soup a mainstay of your winter menu. Researchers are discovering what grandma suspected all along – the ingredients in chicken soup (stock, carrot, onion, and celery) might actually have a medicinal effect on the body’s immune system.

Get plenty of exercise – Just because it’s cold outside, that’s no excuse for cutting out your workout sessions. Exercise boosts the immune system by clearing out the lymph system. It also boosts mood which is a protective factor in the prevention of illness.

Cut down on sugar – Just a few grams can diminish your white blood cells’ ability to resist infections for several hours. If you must sweeten your food and beverages, choose stevia.

Sleep better – Keep your body’s melatonin levels in balance with regular, good quality sleep. The immune system works best when the body is well rested.

Keep stress levels in check – Another way to wreak havoc with your immune system is to walk around with high levels of stress and anxiety. Practice a few minutes of deep breathing several times a day. Laugh more. Play with your pet. Start and end your day with a brief meditation – there are many good books and CDs that will help you.

Helpful supplements – Probiotics attack pathogenic bacteria and support your body’s white cells in their reaction to invaders. Vitamin D3 will help balance appropriate levels to support immune system function. Echinacea and zinc help protect against colds. And Vitamin C is an essential year-round immune system booster.

What is your favorite tip for keeping winter colds and flu at bay?

Sources:
WebMD
Natural Society

Whether you call it lime, asparagus, Kelly, jade, forest, or emerald—green is green. And whether you talking about algae, spirulina, chlorella, or cilantro—green foods are a definite go!

Green foods are packed with so many nutrients, it’s no wonder they are called the super foods of the nutrition world. They are exceptionally rich sources of chlorophyll and vital minerals, and have been found to alleviate depression and fatigue, support your immune system, eliminate toxins, promote a healthy gut and bowel, inhibit Candida, aid in weight loss, and even banish bad breath.

But in this field of verdant health, two green foods stand out—spirulina and chlorella.

Spirulina is a true powerhouse. This algae is made up of 55–70 percent pure protein, 95 percent of which is digestible, making it ideal for people with gastrointestinal disorders. Spirulina is packed with more than 30 different vitamins and minerals and 18 amino acids, providing three times more vitamin E than raw wheat germ, 35 times more beta-carotene than carrots, and is higher in the rare essential fatty acid gamma linolenic acid (GLA) than evening primrose oil. 

Like spirulina, chlorella is a fresh-water algae, containing more chlorophyll than any known plant on the planet. It is also high in protein, low in fat and carbohydrates, and packed with vitamin, minerals, fiber, omega-3 fatty acids, and amino acids, as well as the nucleic acids DNA and RNA.

Research shows that spirulina can help to boost your immune system and even ease allergic reactions, while chlorella provide gentle support constipation woes, as well as helping to promote natural detoxification.

The best and easiest way for you to reap all of the benefits is to make green foods a part of your morning routine. Simply add 1–2 tablespoons of a powdered green foods, containing both spirulina and chlorella, to 8 ounces of either juice or water every day.

Did you know that Roman gladiators once consumed barley grass for health and stamina?

We may not be facing hordes of weapon-wielding savages in the coliseum every morning, but some days it sure feels that way! So why not fortify yourself with this ancient superfood for daily energy, vitality and anti-aging antioxidant power?

Barley grass may be the first cereal grass cultivated by humans. Its medicinal and food use dates back to 7,000 B.C. It is mentioned in the Bible and in ancient Roman chronicles as an important dietary staple.

The juice of barley grass provides essential beta carotene, vitamins B1, B2, B6, B12, pantothenic acid, and folic acid. Minerals include potassium, calcium, iron, phosphorus, and magnesium. Other constituents are chlorophyll, amino acids, protein, fiber, and enzymes. Vegetarians can sometimes become deficient in Vitamin B12 or cobalamin; this can be avoided by supplementing with dehydrated barley grass juice.

Barley leaf extract has potent antioxidant properties; that is, they have been shown to scavenge damaging free radicals in the body. Free radicals are known to accelerate the effects of aging. Clinical studies in humans and animals have demonstrated this antioxidant effect. Preliminary animal and clinical data also have shown a cholesterol-lowering effect. Other health benefits attributed to barley grass include detoxification of the body, increased energy and improved immune support.

Barley grass is widely available. You can grow your own from seed, and add the grass to juices or green smoothies. It can be purchased in capsule or powder form; the typical dose is 15 mg daily. There are no known side effects. However, persons with celiac disease should avoid barley grass (along with wheat and rye products).

Barley grass has shown promising results in preliminary studies done on its ability to inhibit certain cancer cell growths, including breast and prostate cancer. Cancer patients have reported healing benefits as a result of consuming barley grass along with adopting changes in lifestyle. However, further studies are needed to support these claims.

Have you experienced the health benefits of barley grass?

Sources:
Natural News
Drugs.com

If you’re a woman and you are tired all the time, an iron supplement might be just what the doctor ordered. A recent study* whose results were published in the CMAJ (Canadian Medical Association Journal) showed that premenopausal women suffering from “unexplained” fatigue who had low blood levels of iron experienced significant improvement after 12 weeks of iron supplementation.

For the study, Dr Bernard Favrat and his associates of the Department of Ambulatory Care and Community Medicine at the University of Lausanne enrolled 198 women, aged 18 to 53 in this double-blinded, randomized trial. Participants’ serum ferritin (iron) levels were less than 50 micrograms per liter and their hemoglobin levels were above 12 grams per deciliter (these levels are considered deficient) at the launch of the study. Subjects were divided to receive oral, timed-release ferrous sulfate containing 80 mg of elemental iron or a placebo daily for 12 weeks. The participants’ fatigue was evaluated and their blood analyzed for hemoglobin, ferritin and other factors at the beginning of the study (baseline), at 6 weeks and then again at 12 weeks.

For the women receiving the actual iron and not the placebo, hemoglobin, ferritin, and other factors increased after 6 weeks and continued to be improved at 12 weeks. Conversely, the participants in the placebo group had declining values in these areas by the end of the study.

The researchers found that in menstruating, iron-deficient, non-anemic women, iron supplementation for 12 weeks decreased fatigue by almost 59% from baseline; a significant difference of 19% compared with placebo.

The researchers believe that iron deficiency is an under-recognized cause of fatigue in menstruating women, and that this study underscores the importance of testing for iron deficiency in women with unexplained fatigue. The problem is easily treated, and for the woman, she might be spared the time, expense and frustration of being told it’s “an emotional problem.”

Iron supplements are widely available in tablet and liquid forms at most health food stores and supermarkets. It is important to note, however, that while the right amount of iron is excellent for your health, too much can lead to free radical damage and degenerative diseases. Before you begin an iron regimen, talk to your health care professional about the appropriate dosage for YOU.

Do you currently take Iron supplements?

*http://www.cmaj.ca/content/early/2012/07/09/cmaj.110950

If you suffer from occasional digestive upsets – and who doesn’t? – do you reach for the contents of your medicine cabinet? If so, you may be doing more harm than good.

The best way to eliminate digestive problems like constipation, diarrhea, heartburn, excessive gas, or bloating, is to prevent them from happening in the first place. This we can do by drinking lots of water; eating smaller, more frequent meals; avoiding sugary sweets and drinks (the body has trouble processing sugar overloads); and making sure to replenish the “good” bacteria of the gut with probiotics (either in foods or a daily supplement).

In fact, many medications – both over-the-counter and prescription – can ramp up digestive problems. And ironically, some of the drugs we look to for digestive relief can be the worst offenders. Here are some medications to avoid when you are experiencing digestive upset:

1. Antacids – The powerful acid blockers on the market today are effective at reducing stomach acid. The problem is, you need that acid to help digest and absorb the nutrients in food. And you also need it to destroy bad bacteria that invade your system. A study in the Journal of the American Medical Association (JAMA, Oct. 4, 2007) found that people who took antacids had four times more pneumonia, because they didn’t have enough stomach acid to protect them against bacteria and viruses.
2. Laxatives – These may seem to work at first, but there are two downsides: Many people experience irritation of the bowel as a result of the harsh ingredients in most products, and the relief is temporary which can lead to dependence.
3. NSAIDS and aspirin – These can upset and even damage your intestinal lining.
4. Antibiotics – There’s no question that antibiotics can be necessary and effective at destroying harmful bacteria, but they also kill off the friendly flora that live in your digestive tract. Antibiotics encourage the overgrowth of the yeast Candida albicans, which can damage the lining of the small intestine and lead to digestive problems.
5. Other drugs – Some medications tend to relax the lower esophageal sphincter, allowing acid to back up into the esophagus. These include antihistamines, beta-2 agonists for asthma, calcium channel blockers for high blood pressure, nitrates for angina, and tricyclic antidepressants.

Most of us know our bodies well enough to predict which foods cause the most trouble internally. In general, it is best to avoid the worst offenders like trans fats, processed meats, sodas, and low-fiber foods such as white bread and pasta). Many people are lactose intolerant and need to avoid dairy products, which can bring on painful bloating and gas. Other common food allergies include soy, peanuts, eggs and wheat. The best way to test for food sensitivities is to eliminate the suspected foods completely from your diet for several weeks and then add them back in. Keep a daily food journal while you are doing this.

Try incorporating foods that promote good digestion into your daily diet. These include: yogurt or kefir, sweet potato, winter squash, banana, apples, berries, whole grains, sauerkraut, peas, beets, and celery.

What’s your favorite natural remedy for digestive upset?

Read More:
EverydayHealth.com: Digestive Health

“Eat more fiber.”

This advice, so often repeated in doctor’s offices, diet clinics and the trendiest health spas, can make us wince. “What – eat more leaves, twigs and stones? No, thanks!” we whine in response.

What a shame, because adding fiber to our diets can be quite painless and hugely beneficial. And we can do it without resorting to tasteless processed cereal bars or endless heaps of salad. The trick is to stick to simple, unprocessed foods that are easy to incorporate into a tasty daily menu.

A fiber-rich diet can improve:

• Chronic constipation
• Hemorrhoids
• Metabolic syndrome
• Elevated cholesterol
• Irregular bowel habits

Working in extra fiber at breakfast and lunch can be tricky because it’s just easier to grab a donut at the office or a muffin sandwich at the drive-thru ... but if you can manage to boost your fiber consumption by even a little, you’ll be doing yourself a great favor. Studies show those who eat more fiber in the early part of the day are less likely to pack on excess weight.

Breakfast:

Substitute a whole-wheat tortilla for an English muffin in your morning egg sandwich. Eat a piece of fruit during your morning commute. Too rushed to sit down to breakfast? On Sunday night, mix multi-grain cereal, dried fruit and almonds in single-serving baggies to grab on the way out the door in the morning.

Lunch:

Going out to eat? Choose high-fiber options like beans instead of meat in your Mexican lunch, or a veggie sub sandwich. Choose minestrone instead of cream-based soups. At a convenience store, grab a hard-boiled egg, whole-wheat bagel, fruit and coffee. Brown-bagging it? Pack leftovers like brown rice and lean chicken, or whole-wheat pasta in tomato sauce.

Some additional tips:

• Substitute high-fiber foods for low-fiber foods. Choose fruit over juice for breakfast, or sprinkle a few nuts instead of croutons over a salad.

• Add both soluble and insoluble fiber from a variety of sources. Soluble fiber includes vegetables, fruit, oatmeal and psyllium. Insoluble fiber includes wheat and bran cereal and whole grains.

• Keep your daily fiber intake stable. Consider a fiber supplement if you travel, eat away from home often, or find it difficult to get enough fiber through food choices alone.

• Increase fiber levels in your diet gradually, and be sure to increase your fluid intake whenever you increase fiber in your diet.

What are your favorite ways to incorporate fiber into your daily diet?

Red wine is a rich source of an antioxidant called resveratrol. Over the past decade, there has been a great deal of research into the benefits of this compound, and results have consistently suggested that resveratrol is beneficial against numerous degenerative conditions. Most recently, a genetics professor at Harvard Medical School, David Sinclair sought to better understand resveratrol’s therapeutic mechanism.

Over the past several years, Sinclair, along with his colleague Leonard Guarente at Massachusetts Institute of Technology have published numerous papers demonstrating how resveratrol improves energy production and overall health in cells by activating a class of genes called sirtuins that are essential to mitochondrial function. The cell’s power supplier, mitochondria are essential not just for longevity but for overall health.

In his most recent study*, which was recently published in the journal Cell Metabolism,  Sinclair sought to prove resveratrol’s action in a mouse model (mice are the most biologically similar to humans in the laboratory setting). In the past, he was able to demonstrate that in yeast, worms and flies, when the sirtuin gene is completely eliminated, cells do not respond to resveratrol. But mice, unfortunately, die at birth without sirtuin gene. To overcome this obstacle, Sinclair and his colleagues spent several years engineering mice who would survive without the sirtuin gene.

The results were quite clear! When mice were given low doses of resveratrol after the sirtuin gene (SIRT1) was disabled, the researchers found no discernible improvement in mitochondrial function. In contrast, the mice with normal SIRT1 function given resveratrol showed dramatic increases in energy.

While some scientists are skeptical about the resveratrol/sirtuin/mitochondria (and therefore health and longevity) connection, Sinclair believes that this study demonstrates the connection as clearly as is possible.

Resveratrol is abundant in red wine and in fruits such as grapes and açai. It is also available in health food stores as a nutritional supplement.

*http://www.cell.com/cell-metabolism/abstract/S1550-4131(12)00143-X

We’ve been hearing for some time that the omega-3 fatty acids found in fish – especially cold water fatty fish such as salmon – can promote heart health when eaten as a regular part of a healthy diet. Now researchers have found that a specific omega-3 known as DHA can prevent age-related vision loss as well.

A team of researchers at the University of Alberta discovered that that lab animals fed DHA did not accumulate a certain specific toxic molecule at the back of the eyes. The toxin normally builds up in the retina with age and causes vision loss.

The discovery could result in a therapeutic use of DHA to prevent vision loss in older people, according to the team, which published the results of their study in the peer-reviewed journal Investigative Ophthalmology & Visual Science.

"In normal aging, this toxin increases twofold as we age. But in lab tests, there was no increase in this toxin whatsoever,” said Yves Sauve, one of the researchers. “This has never been demonstrated before -- that supplementing the diet with DHA could make this kind of difference."

Inspired by their success, the researchers recently began another study, recruiting humans who have age-related macular degeneration, a condition that results in loss of central vision and is the main cause of blindness in people over 50. Examining the DNA markers in the blood of study participants, they will attempt to determine whether participants with certain genetic markers will respond better to varying levels of DHA in their diet.

If you want to add DHA and other healthy omega-3's to your diet, the best source is cold-water fatty fish including salmon, tuna, sardines and anchovies. These days, certain foods are fortified with additional omega-3s – eggs (Eggland’s Best) and butter substitute spreads (Smart Balance). You can find organic versions of these in your health food store.

For vegetarians, among the best omega-3 sources are flaxseeds and walnuts. To best preserve the omega-3 goodness, buy fresh, whole flaxseeds and store them in your fridge. As you need them, grind them in a coffee grinder or food processor. Get into the habit of adding a teaspoon or two to salads, smoothies, soups and other recipes.

What’s your favorite food source of omega-3?

Sources:
Science Daily: Fatty Acid Found in Fish Prevents Age-related Vision Loss
US News: 8 Easy Ways to Load Up on Healthy Omega3 Fats

One out of two Americans will suffer from osteoporosis by the year 2020, according to the U.S. Surgeon General. In recent years, many of us have begun taking calcium supplements on the advice of health-care practitioners because as we age, our bones lose density, flexibility and strength.

But all calcium supplements are not created equal. Absorption of calcium supplements can be compromised by many factors including the source and quality of the supplement, and the state of one’s health. For example, certain medications (i.e. corticosteroids such as prednisone, thyroid hormone supplements, acid blockers, and anti-convulsant drugs) can speed up bone loss. So, it makes sense to do everything possible to help our bodies efficiently absorb the calcium we take in through food and supplements.

Here are a few ways to enhance the absorption of calcium:

1. Take the most absorbable form of calcium available. Algal calcium comes from mineralized seaweed, and its porous structure makes it the most highly absorbable calcium you can buy. It also contains naturally occurring magnesium, boron and other useful trace elements, which enhance the bioavailability. And, calcium citrate is more easily absorbed than oyster calcium.
2. Take your calcium supplement in divided doses at least twice daily, rather than one large, single dose.
3. Increase intestinal absorption with probiotics. As we age, our intestinal microflora decline, as does our intestinal absorption of calcium and other nutrients. Give your gut a helping hand by improving the balance of beneficial bacteria and your overall intestinal health.
4. Eat more Vitamin D- and magnesium-rich foods such as whole grains, almonds, cashews, seafood, and legumes. Why? Because these two nutrients help to create the hormonal balances that allow you to absorb calcium.
5. Avoid white flour, sugar, too much salt, alcohol, antacids, and processed foods. All of these reduce calcium absorption and increase magnesium loss.
6. Take your calcium supplement with mineral-rich herbal teas, herbal vinegars, lemon water or vegetable juice. The acidity in these foods helps with absorption of calcium.

What is your strategy to promote strong, healthy bones?

Source: Web MD