Healthy Supplements

Time out – take a moment to step away from the hand weights and vitamin supplements, and consider the health benefits of lifelong learning.

The most interesting, intelligent and vibrant people in your life probably are those who have never lost their love of learning. Decades of research tell us that the sign of a healthy brain is one that is constantly changing, growing and re-wiring itself. The ability of the brain to change itself is termed brain plasticity or neuroplasticity.

Dr. Michael Merzenich, a leader in the field of neuroplasticity research, claims that we can constantly change the structure of the brain and increase its capacity to learn. His research shows that if the brain is not challenged with new learning, the brain's function can gradually erode over time, leading to decreased memory and cognitive function.

Educators are learning that brain fitness for students is just as important as physical fitness. Adults, especially baby boomers, are embracing lifelong learning as way to keep the mind and body healthy. Some are even looking at voluntourism (combining volunteer work with vacationing) or educational travel (combining lectures, explorations and leisure time) as a way of pursuing lifelong learning.

Traveling and formal education are excellent ways to learn, but they can be expensive for many in these budget-tightening times. But as anyone who’s enjoyed the services of their community library can attest, they are by no means the only way to learn.

Have you visited your local library lately? They are no longer merely dusty repositories of books. Most are busy hubs of community activity including discussion groups, lectures, special-interest clubs, film nights, and more. And they offer rentals of new releases and classics in the formats of audiobook, e-book, CD, DVD, MP3… and of course, there are computers with wi-fi Internet access.

And speaking of the Internet, if you have access through a home computer, you hold the key to free education for life. A Web portal called Open Culture (“the best free cultural and educational media on the Web”) offers instruction in foreign languages, classic films, daily “best of the Web” features and, amazingly, online courses from world-class educational institutions including Harvard, MIT, Yale, Stanford, UC Berkeley and more.

 So you see, there is no excuse to let those brain cells lie fallow. Learn a new skill, broaden your social horizons, and feed your brain with new information today and you will enhance your health and longevity.  And it doesn’t have to cost a penny.

How does lifelong learning contribute to your quality of life?

Read More:

The Science of Learning Blog
Open Culture

A new report from scientists at the University of Michigan calls for an increase in the recommended daily allowance of Vitamin C in our diets.

The scientists say they have found compelling evidence that the U.S. RDA of Vitamin C should be increased to 200 milligrams per day for adults, up from current levels of 75 milligrams for women and 90 for men.

They cite a slew of research, including a recent analysis of 29 human studies that indicate that healthy levels of Vitamin C can support immune function, reduce inflammation which can lead to conditions such as atherosclerosis, and significantly lower blood pressure. One recent analysis of 29 human studies showed that daily supplements of 500 milligrams of Vitamin C significantly reduced blood pressure. High blood pressure is a major risk factor for heart disease.

The Michigan scientists noted that an optimum diet with the recommended 5 to 9 daily servings of fruits and vegetables, along with a 6-ounce glass of orange juice, could provide 200 milligrams of Vitamin C a day. But most Americans miss the mark when it comes to this optimum diet.

Most of us know that orange juice is a great source of Vitamin C, but many fruits and veggies also serve as excellent sources of this vital antioxidant nutrient. One that many Americans are unfamiliar with is jicama, a root vegetable enjoyed in Mexican and Central American cuisine with a delightfully crunchy texture and flavor similar to a water chestnut.

Jicama is very low in calories – only 35 per 100g serving – and an excellent source of oligofructose inulin, a soluble dietary fiber which does not metabolize in the human body (this makes it an excellent snack food for diabetics and dieters). Jicama is rich in Vitamin C, providing about 20.2 mg (34 percent of the current RDA) per serving. It also is a great source of the micronutrients magnesium, copper, iron, and manganese.

Look for jicama in your grocery store, Asian or Mexican food market. At home, store them as you would potatoes, keeping them in a cool, dark place for up to 3-4 weeks – but be careful not to keep them too cold or the starch will convert to sugar

This recipe for Tangy Jicama Slaw is quick, convenient and packs a mighty Vitamin C punch with the main ingredient plus the addition of lemon and lime – potent Vitamin C partners.  Make ahead and pack it for lunch, or take it to your next summer picnic.

Tangy Jicama Slaw

Ingredients

• 1 jicama, peeled and chopped
• 1/4 cup fresh cilantro leaves, minced
• 1 large lime, juiced
• 1 lemon, juiced
• 1 (11 ounce) can mandarin orange segments, drained, liquid reserved
• salt to taste

Directions

Combine the jicama, cilantro, lime juice, lemon juice, and mandarin orange segments with a small amount of the syrup from the can in a bowl; mix to evenly coat. Allow mixture to sit 10 minutes. Season with salt and stir just before serving.

Nutrition Analysis

Amount per serving: Calories 67, Total Fat 0.2g, Cholesterol 0mg

What is your preferred source of Vitamin C?

Sources:
Science Daily
Allrecipes.com
Nutrition-and-you.com
 

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

Natural Vitamin Supplement Vitamin D has been in the news a lot over the past year. From supporting healthy blood sugar levels to keeping you healthy during cold and flu season, it seems to be at the top of the list of nutrients everyone should be maximizing in their diets and taking as a supplement.

Results of a recent study*, published on May 24, 2012 in the journal Stroke, indicate that NOT taking vitamin D might increase your chances of having a stroke. For the study, which took place over the course of 34 years, over 7000 Japanese-American men between the ages 45 to 68 years old were initially examined in the late 1960’s and followed for the subsequent 34 years.

Researchers calculated risk while adjusting for age, total calorie intake, body-mass index, hypertension, diabetes, cigarette smoking, physical activity, cholesterol levels and alcohol intake. Men who consumed the least dietary vitamin D had a 22 percent higher risk of stroke and a 27 percent increase risk of ischemic (blood-clot related) stroke compared to those consuming the highest levels of vitamin D. There was no difference for hemorrhagic stroke.

Gotaro Kojima, M.D., lead author of the study and geriatric medicine fellow at the John A. Burns School of Medicine at the University of Hawaii in Honolulu is not certain whether these results would be the same with women or with different ethnicities.

This study is unique in that it focused on dietary intake rather than vitamin D content in the blood. Dr. Kojima believes this study affirms the idea that older people should try to get as much dietary vitamin D as possible. Food sources of vitamin D include fortified milk and breakfast cereals, egg yolks and fatty fish. However, the greatest natural source of vitamin D is sunlight. Vitamin D is also available as a nutritional supplement.

*http://stroke.ahajournals.org/content/early/2012/05/24/STROKEAHA.112.651752.abstract?sid=21a6b05e-2e2e-420c-aacc-b30850ad39c4

Scientists at Northumbria University in the United Kingdom are hoping to answer this question.  According to research already conducted at Northumbria University, a particular fish oil (omega-3) supplement has been shown to improve blood flow to the brain during mental activity and to impact certain aspects of mental performance in young adults.

In the first of two studies*, currently available in the online edition of the British Journal of Nutrition researchers found that overall, taking either of two different types of fish oil supplement for three months had no consistent effect on mental function in 18 to-35 year-olds. However they did find evidence of reduced mental fatigue and faster reaction times. These results suggest that taking omega-3 or fish oil supplements may not have an immediate or measureable impact on mental performance in healthy young adults, possibly due to the fact that this population is already performing at their mental peak or that higher doses are required. 

Interestingly in the second of these studies** it was found that taking DHA-rich fish oil over the same time period did increase blood flow to active areas of the brain during performance of similar mental tasks. The researchers claim these interesting findings could have implications for mental function later on in life, as evidence suggests regularly eating oily fish or taking omega-3 supplements may prevent cognitive decline and dementia, and increased blood flow to the brain may be a mechanism by which this occurs.

Because these results suggest benefits may be seen with longer-term supplementation in older age groups, the researchers now plan to investigate this in people between the ages of 50 and 70 to assess the impact of a fish oil supplement on their memory, mental performance and blood flow to the brain.

Researchers are hoping to recruit more people to take part in the study to investigate the effects of DHA in older people.

Lead researcher Dr. Philippa Jackson says, “If we can pinpoint both the behavioral and brain blood flow effects of this fatty acid in older healthy people, then the benefits for those with mental degenerative conditions associated with normal aging could be that much greater.”

*http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8361394&fulltextType=RA&fileId=S000711451100403X

**http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8394629&fulltextType=RC&fileId=S0007114511004041

Get your vitamins and probiotics with this delicious breakfast shake! Not only is this shake tasty and satisfying, but it offers several sources of probiotics and prebiotics!

Ingredients

1 cup kefir milk
1 cup plain or vanilla yogurt (with live cultures)
1 medium banana, very ripe
1 cup frozen strawberries, sliced
1 tsp lemon or orange zest, if available
1/2 cup milk, preferably goat’s milk but cow’s milk will do
Probiotic powder supplements (optional)
Powdered fiber supplement (optional)

Directions

1. Place the first six ingredients in a blender and blend until smooth. Depending on the blender, this can take from one to three minutes.
2. Once the contents have blended completely, add the fiber and probiotic powders, using the dosage guidelines on the bottles or canisters. This is especially important if some of the smoothie will be consumed by children, who require smaller amounts of fiber and probiotics than adults do.
3. Blend again, another minute or so, until the powders are completely incorporated into the shake. Pour into big cups, and enjoy!

Here in the Southwest, the prickly pear cactus is a common sight in gardens, along desert highways and even in the high country interspersed with juniper and ponderosa pine forests. Indigenous people have depended on it for thousands of years as a source of food.

While for many Americans, the thought of eating cactus isn’t appealing, the growing influence of Mexican culture is changing this attitude. Today you’ll find nopales – the “paddles” of prickly pear cactus – for sale in many supermarkets. In fact, you can buy them already prepared, conveniently prewashed and precut in plastic bags, alongside the lettuce and spinach. Which is great, because not many of us would have the time or the patience to scrape the spines off of our vegetables before eating them!

Nopales are nutritious and tasty when eaten raw in salads, or cooked as a vegetable side dish (the flavor is often compared to green beans). The cactus pads are high in vitamins A and C, as well as B complex vitamins and iron. The somewhat gummy, sticky fluid contained in them, while boiled out for most recipes, is extracted and sold as a soluble dietary fiber supplement in health food stores.

Here is a recipe for a very simple Nopales Salad from south-of-the-border cookbook author Karen Hursh Graber. This salad is great in tacos, or as a garnish on tostadas. It’s also a good accompaniment to grilled meat, chicken or fish.

Nopales Salad (Ensalada de Nopalitas)

Ingredients:

• 3 cups diced nopales, cooked until tender and rinsed under cold water
• 1/2 cup finely chopped green onion
• 1/2 cup diced radishes
• 1/4 cup finely chopped cilantro leaves
• 2 tablespoons olive oil
• juice of 1 fresh lime
• 1/4 teaspoon crumbled, dried oregano leaves
• salt and pepper to taste
• 1-2 serrano chiles, finely chopped (optional)

Preparation:

Place the nopales in a salad bowl with the other vegetables and the cilantro. Whisk together the olive oil, lemon juice, oregano, salt and pepper, and pour over all. Toss to blend well.

Serves 4-6.

Source:
Mexconnect.com: Recipes

If you’re taking probiotics to improve your digestive health, current research suggests you’re not just helping your gut—you’re doing your entire body a favor! And if you’re not taking probiotics, you might want to consider starting. Read on to find out why!

What are probiotics?

Probiotics are live microorganisms such as bacteria or yeast in a person's digestive tract. These microorganisms are “friendly” (beneficial to the host). Among many benefits, they help degrade toxic and allergenic substances in the intestine and colon. Probiotics occur naturally in certain foods like yogurt and cottage cheese. They are also available as nutritional supplements which can be purchased in health food stores. 

How do probiotics help my whole body?

These tiny organisms can do some pretty amazing things! To name just a few:

They help you absorb nutrients. The friendly bacteria Lactobacillus acidophilus helps with the absorption of the B vitamins and vitamin K, along with fatty acids and minerals such as calcium.

They improve immune function. Beneficial bacteria have a critical and powerful effect on your gut’s immune system and your systemic immune system. They also aid in the production of antibodies to pathogens.

A study* published in the journal Pediatrics in 2009 looked at the potential benefits of probiotics in children during cold and flu season. According to the authors, “Daily dietary probiotic supplementation for 6 months was a safe effective way to reduce fever, rhinorrhea, and cough incidence and duration and antibiotic prescription incidence, as well as the number of missed school days attributable to illness, for children 3 to 5 years of age.”

They have a systemic, anti-inflammatory effect. While mechanism behind this benefit is not fully understood, recent studies strongly suggest that the probiotic Lactobacillus rhamnosus works against inflammation. One such study** looked at biological markers for inflammation in patients taking the probiotics and those take a placebo. The researchers concluded “…probiotic bacteria have strain-specific anti-inflammatory effects in healthy adults.”

Another study*** from the University of Auckland, New Zealand, looked at the effect of Lactobacillus rhamnosus in infants with eczema, an inflammatory skin condition. The researchers concluded that infants receiving this probiotic had a significantly reduced risk of eczema symptoms.

Sources:

*http://www.umm.edu/pediatrics/residents/journal-club/probioticscolds.pdf

**http://www.ncbi.nlm.nih.gov/sites/entrez?orig_db=PubMed&db=pubmed&cmd=Search&term=%22World%20journal%20of%20gastroenterology%20%3A%20WJG%22%5BJour%5D%20AND%202029%5Bpage%5D%20AND%202008%5Bpdat%5D

***http://www.umm.edu/pediatrics/residents/journal-club/Wickens%20Lactobacillus%20rhamnosus%20JACI%202008.pdf

Dealing with dental cavities is no fun. In addition to hours of time spent in the dental chair, treatment and filling of cavities can be costly, putting a huge dent in the family budget.

The Natural Society recommends these steps you can take that will go a long way toward preventing cavities. Of course, it goes without saying that a daily regimen of brushing and flossing is your first line of defense.

• Consume foods rich in alkaline. Alkaline is responsible for making the bones strong and healthy. Thus, alkalizing your body with foods can help prevent the formation of cavities. Foods that are rich in alkaline include fruits and vegetables. (a nutritional supplement containing Vitamin D and calcium can help support bone health, too.)
• Balance acidity levels. Being too acidic can result in an unbalanced pH level in the body, which will lead the body to lose calcium. Calcium is essential to helping keep the bones healthy. Avoid eating too much acidic or sugary foods, as they set the acidity of the body off-balance.
• Eat raw vegetables. Cooking vegetables makes them lose their cell-building nutrients, which will result in getting lower levels of essential nutrients. Eat your vegetables raw once in a while to maximize the nutrients you can receive.
• Use tea tree oil. Incorporating tea tree oil into the oral products you use on your teeth is very beneficial. Tea tree can actually protect the teeth from bacteria growth, so cavities would not build up.
• Drink more water. Water is needed to produce saliva. Saliva is very important because it protects oral health. It contains important mucus and enzymes which help cover the teeth. Without saliva, the body cannot easily break down the food, and also will not be able to help balance out the acidity levels of the mouth.
• Get a few minutes of sun exposure daily. The link between adequate Vitamin D levels and increased cavity prevention is long established, with documentation as far back as the Civil War demonstrating the positive effect of natural sunlight exposure on dental health. Another interesting fact is that Vitamin D also attacks oral bacteria, due to the production of a polypeptide known as cathelicidin, which is made in addition to vitamin D by your body in response to direct sunlight.

Have a dental health tip to share with us?

Integrative health guru Dr. Andrew Weil says, “The root of all degenerative diseases just may be inflammation.”

Inflammation is the body’s natural response to something wrong. When damage threatens – whether from viruses, bacteria, pollutants, chemicals, allergens, injuries – white blood cells are sent to attack the offenders. After the injury or offender is taken care of, the normal body response is to back down. But an abnormal inflammation response continues attacking, and the result is chronic tissue destruction, damage from “free radicals,” and loss of healthy circulation.

There are many ways to reduce inflammation. One is medication prescribed by your doctor. Another is following a healthy diet. Exercise is important, and so is stress reduction.

You can also try the following natural supplements which have been shown to be effective as complementary and alternative therapies to help eliminate or reduce inflammation and chronic joint pain:

1. Avocado Soy Unsaponifiables (ASU) helps rebuild damaged cartilage. ASU is a specially processed form of avocado and soy oils. Eating avocado and soy will not give the same results.
2. Omega-3 oils. Fish oil supplements reduce inflammation.
3. Vitamin D3 improves muscle strength and physical function in patients with knee osteoarthritis who are low in Vitamin D. Low levels of Vitamin D increase pain.
4. Curcumin. Turmeric has strong anti-inflammatory effects and may benefit both osteo and rheumatoid arthritis.
5. Ginger reduces pain as well as ibuprofen and helps reduce inflammation.
6. Green lipped mussel. In one study this supplement reduced pain in 80 percent of patients with knee and hip osteoarthritis.
7. Boswellia is a natural anti-inflammatory and has action similar to NSAIDs without damaging the stomach and intestinal tract.
8. Tart cherry. Eating 10-20 tart cherries a day reduces inflammation from gout and arthritis.
9. MSM helps reduce pain and improve joint function.
10. Vitamins A, B1, B5, B6 and E have been shown to bring natural pain relief, reduce inflammation and slow the progress of arthritis.

What is your favorite joint health supplement?

Spring is traditionally the time for cleansing, renewal, and immune system support. In the Ayurvedic healing tradition of India, cooks pay special attention to seasonal dietary preferences. In spring, we eat less dairy and meat and more vegetables, greens and bitter herbs.

 Here are some of the spring dietary suggestions from the Ayurvedic practitioners at Joyful Belly (www.joyfulbelly.com):

Ayurvedic practitioners say the general springtime diet should favor grains such as barley and corn, and warming spices like ginger and turmeric to ward off blood stagnation. Green foods, especially bitter greens like dandelion and arugula, will also aid in fat metabolism. We should increase fiber and take herbal supplements to keep bowels clear and aid the cleansing process. Avoid heavy, oily, sweet and salty foods such as red meat and dairy.

Potato and Leek Soup with Red Pepper Flakes

This smooth, peppery potato soup tastes like “fresh bright green” with fennel seeds and leeks. The recipe is from Chef Mark Reinfled of Blossoming Lotus, Hawaii.

4 potatoes
1 tsp fennel seeds
6 cups water
½ tsp mineral salt
1 tsp black pepper
1 cup leeks
1/8 tsp red pepper flakes (chili)

Preparation:

Heat 4 cups of water on high. Meanwhile, peel and chop the potatoes. Add to the water and bring to a boil. Meanwhile, slice the leeks. Strain the potatoes after boiling for 10 minutes, saving the water. Add 2 cups cool water to the potatoes (to cool them for the blender) and blend. Pour back into the hot liquid and return to a boil. Add the remaining ingredients and simmer on low heat for 20 minutes.

Do you have a favorite springtime recipe?

“Eat healthy food” is advice we hear at least once a day. It comes from everywhere: TV, magazines, our doctor, well-meaning family and friends. So, we make smart selections at the grocery store and feel very good about choosing an orange for a midday snack rather than, say, a donut.

That’s a great start … but really, how do you know your body is getting the benefit of the healthy foods you eat? Unfortunately, your body doesn’t issue an itemized receipt every time, listing the calories and nutrients that were effectively utilized. In fact, you might be surprised at how little of the valuable nutrients actually reach their goal – that is, being absorbed and put to work doing what they are meant to do: keep you functioning at an optimum level.

Here are five simple ways you can increase the effectiveness of the food you eat:

1. Take a digestive enzyme supplement. Our bodies make their own digestive enzymes that break down food in the mouth, stomach, and small intestine into smaller, absorbable molecules. However, while all fresh food contains enzymes, our modern habits destroy them. We grow fruits and vegetables in depleted soil, gas them to prolong shelf life, and cook them at high heat. All of this reduces their enzyme levels.
2. Take a probiotic to increase friendly flora. Friendly bacteria help produce the enzymes we need to break down food. They also support immune health and help protect the vulnerable cells along the linings of the mouth, esophagus, stomach, and intestines.
3. Chew your food! Mom’s advice was sound. Chewing produces amylase that breaks down carbohydrates and stimulates digestive juices.
4. Slow down. The chemicals needed to for healthy digestion are produced when we are relaxed. A calm, quiet atmosphere signals the digestive system to kick in.
5. Avoid taking antacids. In the stomach, high levels of acid are necessary to break down food (and kill off bad bacteria like H. pylori that can lead to stomach cancer). There are natural ways to reduce the problems of heartburn and acid reflux. Drinking enough water, reducing salt, eating fewer fats, and taking digestive enzymes and probiotics can take care of the problem.

Do you take probiotics or digestive enzymes? Have you experienced benefits from them?

While heart disease remains at the top of the list of dangers associated with aging for women, scientists are slowly but consistently discovering new ways of preventing it.  A recent article published in the European Journal of Nutrition suggest that taurine, an amino acid found in relatively high amounts in meat, fish, eggs and other foods, may be protective against heart disease in women with elevated cholesterol levels. Taurine possesses antioxidant and anti-inflammatory properties. Although studies have uncovered a heart benefit for the amino acid in animals, this is the first study of taurine and coronary heart disease risk in humans.

For the study*, New York University School of Medicine associate professor of epidemiology Yu Chen, PhD, MPH and her colleagues analyzed data from subjects in the NYU Women's Health Study, which included over 14,000 women between the ages of 34 to 65 from 1985 to 1991. Dr. Chen's team calculated average taurine levels measured in two pre-diagnostic serum samples from 223 participants who developed coronary heart disease and 223 women who had no history of the disease over the study's twenty year follow up period.

Although no significant relationship between taurine and coronary heart disease was found for the entire study population, when women with high cholesterol (total cholesterol greater than 250 milligrams per deciliter) were analyzed, an interesting correlation came to light. Women with high cholesterol whose intake of taurine was among the top one-third of subjects had a 61 percent lower risk of heart disease compared to those in the lowest third. According to the authors, the data also suggest a protective effect for taurine against the risk of high blood pressure and diabetes.

"Our findings were very interesting," commented Dr Chen. "Taurine, at least in its natural form, does seem to have a significant protective effect in women with high cholesterol."

If you’re interested in getting more taurine in your diet, consult your health care professional about increasing your intake of healthy foods like fish and lean meats.

What supplements do you take to help keep your heart healthy?

*http://www.springerlink.com/content/211253v4q282jq00/

Do you have high blood pressure?

A healthy blood pressure reading is considered to be less than 120/80 systolic/diastolic. Readings of 120 to 139/80 to 89 is pre-hypertension. Stage 1 hypertension is defined as a blood pressure reading of 140 to 159/90 to 99. 160/100 or greater is Stage 2 hypertension and a reading of 180/110 or greater requires immediate medical intervention.

Supplements That Can Help

If you know you have hypertension or prehypertension, you’re probably anxious to learn what you can do help control your blood pressure naturally. You probably know about the roles diet and exercise play in reducing blood pressure, but here are some nutritional supplements that have been shown to work against hypertension:

Acetyl L-Carnitine. Acetyl L-Carnitine benefits your cardiovascular system several ways. First, it may clear fatty acids out of your blood. Second, it may help raise good HDL cholesterol and help keep your coronary arteries clear while it helps lower blood pressure. Third, it may help prevent heart disease by enhancing the overall health of the heart and by helping to avoid cardiac arrhythmias, the cause of one-third of all heart attack deaths.

Nattokinase. The properties of Natto (better known in its nutraceutical form as nattokinase) closely resemble plasmin which is your body's own blood-enhancing enzyme. Consequently, Natto helps decrease blood thickness, increase oxygen flow throughout the body, and attack excess fibrin, the protein that sticks to blood vessel walls and impedes blood flow. In one study, the use of Natto seems to have caused an 11% decrease in blood pressure after just two weeks.

Garlic. Whether you prefer it in a capsule or on a slice of bread with softened brie cheese, garlic is great for your heart. In a 2010 study*** conducted at The University of Adelaide, Australia, researchers found that aged garlic was as effective as first-line prescription drugs in lowering systolic blood pressure. The researchers concluded that “aged garlic extract is superior to placebo in lowering systolic blood pressure similarly to current first line medications in patients with treated but uncontrolled hypertension.”

Talk to your health care professional about these and other supplements that can help lower your blood pressure.

What supplements do you use to you mange your high blood pressure?

*http://www.ncbi.nlm.nih.gov/pubmed/17331318

**http://www.ncbi.nlm.nih.gov/pubmed/17287847

***http://www.ncbi.nlm.nih.gov/pubmed/20594781

Inflammation is a normal part of the body’s defense against pathogens. However, as we age, our ability to regulate inflammation begins to wane. Then, rather than protecting us, inflammation becomes silent and systemic, morphing into a process of stealthy internal destruction.

Health experts sometimes refer to “silent inflammation,” an entirely different process than acute inflammation which we know by its outward signs – rubor (redness), calor (heat), tumor (swelling), and dolor (pain).

When inflammation turns silent, things turn ugly. Silent inflammation causes the body to turn on itself, its immune defenses attacking its own organs. It damages arteries, destroys nerve cells and organs, compromises the immune system, and promotes illness. If you have silent inflammation, you may feel well today but be assured you are headed for a world of pain tomorrow.

Fortunately, we can help our bodies maintain a healthy inflammation response by paying close attention to our diets.

The average North American diet is high in inflammation-promoting omega-6 fats but low in inflammation-reducing omega-3 fats. A chronic imbalance of these fatty acids can lead to an increase in systemic inflammation. Experts say the logical response to this situation is to reduce sources of omega-6 oils and supplement with high-dose omega-3s.

This can be achieved by increasing dietary intake of fatty fish (wild salmon in particular), eating raw nuts and grains rich in healthy fats, and supplementing with a high-quality fish oil or flaxseed oil.

At the same time, eat less red meat, eggs, high-glycemic foods, and foods high in saturated fats to further shift the balance in favor of the beneficial omega-3 fats.

To further combat the oxidative stresses that promote and encourage inflammation, a diet rich in plant foods will supply free radical-fighting antioxidants. Especially helpful are toxin-busting nutrients found in fruits and berries (citrus bioflavonoids); red grapes (resveratrol); turmeric (curcumin); and green tea (catechins).

Sound familiar? That’s because every “anti-aging” strategy we’ve seen or read about over the last 10 years includes these same dietary recommendations. It’s time we paid attention!

What is your favorite omega-3 food?

A generation ago, many doctors suspected that testosterone was the cause of men’s prostate troubles. More recently, that theory has been discarded in light of persuasive evidence that healthy testosterone levels are actually essential to prostate health.

Testosterone is the hormone that gives men their male features and characteristics. This hormone not only controls and governs sexual and reproductive function, it’s also responsible for the growth of secondary male characteristics such as chest muscles and facial hair.

After age 30, a man’s body decreases its production of testosterone, a little more each year. By the time he reaches 40, he’s deficient by as much as 10 percent, or even more.

Beyond prostate trouble, low testosterone can lead to a diminished sex drive, a reduction in lean muscle, mood swings, weaker bones, and even trouble concentrating. In fact, just about every function in the body is affected by this drop in testosterone levels.

So the critical question is: Are you feeding healthy testosterone … or speeding its decline?

How you live your life can mean a faster drop in testosterone, and the low energy and decreased vitality that comes with it. Some common lifestyle factors that can suppress testosterone production include:

• Lack of physical activity
• Smoking
• Increased stress levels
• Improper diet
• Excessive alcohol consumption

They’re all associated with drops in testosterone. And once it starts falling, you’ll definitely know the difference.

You begin to make more frequent trips to bathroom at night … your sex life isn’t quite the sizzling experience you’d like it to be … your energy and mood levels have begun to slip, and it’s taking more time and effort to recover than when you were younger.

So, here are three critical ways to boost your testosterone naturally:

1. Feed your body what it needs: Increase high-quality proteins while reducing carbs. Be sure to get plenty of essential fatty acids (EFAs) into your diet.
2. Work out regularly for overall health and sexual stamina. But be careful not to overdo it: working out for more than 45-60 minutes in a single session can increase the level of hormone cortisol, which can negatively impact testosterone production.
3. Reduce stress for healthy libido. Check out yoga or meditation classes, and learn to just kick back and enjoy your days off.
4. Consider taking a men’s health supplement containing saw palmetto, a well-studied herb that supports healthy testosterone levels and helps maintain normal prostate size.
5. Get outdoors more often. Studies show that Vitamin D is essential for mood health. As little as 15 minutes a day of sun exposure can make the difference between chronic low-grade depression and a more balanced emotional state. 

In a report issued in July 2001, the Centers for Disease Control noted that women are 100 percent more likely than men to seek preventative health care. This alarming report noted that the failure of men to become actively engaged in their own health care takes a toll at early ages, but the trend accelerates as men near retirement.

Given this startling (and sobering) information, it’s obvious that men need to learn effective strategies to protect their health, especially as they age. It’s an issue of critical importance – not only for themselves, but for their loved ones, too.

Men: Do you take a supplement for prostate health?

Today’s hectic lifestyles leave little time for making healthy food choices and pollutants in the air and water are perpetually pouring toxins into the environment that have to be processed by our bodies. Years of poor nutrition and environmental toxicity eventually take a toll and we can easily wind up with a compromised immune system that zaps our energy and leaves us vulnerable to a host of serious health maladies. 

What many people don’t realize is that a proper PH balance in the body can restore youthful energy and boost our body’s ability to stay healthy and strong.  The correct PH balance is achieved when we have the proper ratio of alkaline and acidic foods in our diets.  Alkaline foods include asparagus, artichokes, lettuce, peas, spinach, green beans and broccoli. Acidic foods include meats, dairy products, white bread, white pasta, chocolate, coffee and carbonated drinks. Nutritional experts recommend that at least 75 percent of our diets should consist of alkaline foods. Unfortunately most of us are not getting enough alkaline foods in our diet to stay healthy and energized. 

In recent years, green superfoods have emerged as a viable way to keep our bodies in balance. Green superfoods are nutrient rich and are derived from green plants, algae and cereal grasses.  These foods are rich in chlorophyll and they feature potent concentrations of digestible vitamins, minerals, enzymes, amino acids and other beneficial substances.

There are several green superfood supplements on the market that make it easy to get a daily dose of these life-boosting nutrients.  One of the best is “All Day Energy Greens”. This easy-to-use powdered supplement dissolves quickly and easily into your favorite beverage and one glass contains a whole day’s worth of the nutrients your body needs to stay alkalized and balanced.  This supplement costs just pennies a day and could literally save you thousands of dollars in the medical bills that mount up when diseases invade the body due to a weakened immune system. 

More than 100,000 people have used this remarkable supplement and those who share their experiences report increased energy levels, decreased joint and muscle pain, improved regularity, radiant skin, superior mental clarity and reductions in blood sugar and cholesterol levels. 

If you are one of the millions of people who are settling for a lackluster life caused by improper balance you should talk to your holistic health practitioner about adding “All Day Energy Greens” to your daily regimen. Join the thousands of people who have traded fatigue and illness for vim and vigor and feel the positive difference it makes in your life.

How do you increase your energy throughout the day?

Many of us end a typical day with blurred vision, pounding headache, eyes that burn and feel gritty ... or any combination of the above. And no wonder! On top of irritants such as air pollution, household chemicals and allergens from pets and seasonal vegetation, consider what we’re doing most of the day:

• Sitting for long hours at a computer workstation
• Social networking after work/school
• Watching TV
• Playing videogames
• Texting and using smartphone apps.

Yikes! When you think about it, we’re heaping constant abuse on a very precious gift – our eyesight.

March is Save Your Vision Month, and the American Optometric Association is issuing a special appeal to computer users, asking us to take some simple steps to protect our eye health.

Those of us who sit in front of a computer for long periods of time often encounter a variety of uncomfortable symptoms. Headaches, neck strain, backaches and wrist pain are common, but, sadly, the most prevalent symptoms of prolonged computer use – eye strain, blurred vision and dry eye – are often overlooked. In fact, eye and vision problems are the most frequently reported health-care problems among computer users.

Computer Vision Syndrome

These symptoms contribute to computer vision syndrome, which the American Optometric Association defines as "the complex of eye and vision problems related to near work that are experienced during or related to computer use."

Sitting at a computer generally causes a person to look straight ahead for long stretches, work in a dry office or home environment, and to blink less often. These factors can lead to vision problems.

To prevent developing symptoms – or to alleviate further damage to eyes from strain, it is important to follow good ergonomic practices for your desk setup.

Make sure the computer screen top is below your eye level by about 15 to 20 degrees, and have any reference materials you need between the keyboard and the computer screen level, so you don’t need to move your head to view documents. Other tips include using anti-glare screens and improving lighting, seating position and height.

In general, safeguarding your eyesight means taking care of your overall health with good sleep habits, a balanced diet and regular exercise.

• Your eyes need time to rest and replenish the nutrient-rich fluids necessary for clear, sharp vision. That means getting good quality sleep – 8 hours if possible – every night.
• If you suffer from dry eye, use eye drops throughout the day and an over-the-counter nighttime eye gel or ointment. If the problem is severe, consult your health-care practitioner.
• A balanced diet containing lots of antioxidant-rich vegetables and fruits will help to ensure a healthy blood flow to eyes and brain. Be sure to get plenty of omega 3 fats (walnuts, olive oil, flaxseeds, avocados) and include at least two servings of fatty fish (salmon, tuna, sardines) in your weekly menu.
• A daily eye health supplement can help you strengthen your eyesight naturally. Look for these ingredients: Vitamins A, C, E, B6 and B12; astaxanthin, Alpha Lipoic Acid, lutein, lycopene, vinpocetine, and zeaxanthin.

What is your favorite remedy for soothing tired, overstressed eyes?

Learn More: American Optometric Association, Computer Vision Syndrome Fact Sheet (PDF)

In recent years, a great deal of research has been given to anti-aging.  This should come as no great surprise, considering the millions of Baby Boomers scheduled to enter retirement.  Around the world, millions of Baby Boomers will be exiting the workforce, and they have billions in savings to spend.  This means that companies are seeing major dollar signs.  As a result, there has been a tremendous amount of research in recent years in the quest to find a way to slow or even stop aging.

Today, many experts feel that there are ways to greatly slow the aging process.  Few, however, are bold enough to flat out state that aging may soon be a thing of the past.  After all, no one wants to claim that the Fountain of Youth is around the corner and that many people alive today could live forever.  Whether or not slowing the aging process to this extent is possible is most certainly still up to debate.  Of course, for the time being, this issue remains in the realm of science fiction!

This is not to state that there is not considerable concrete research being done on anti-aging and healthy aging.  Numerous foods and supplements are receiving considerable attention for their ability to contribute to slowing the aging process.

One compound that has received considerable attention is resveratrol.  Resveratrol is a compound discovered in red wine, but also found in small amounts in grapes, raisins and a handful of other foods.  Testing indicates that resveratrol may actually serve to slow the aging process at least when in a concentrated pill form.  The amount of resveratrol found in red wine is considerable, but the real benefit of resveratrol is to be found in a supplement.  Whether or not resveratrol will actually extend the human lifespan is still to be seen.

Additional research is also taking place around the world with a wide variety of supplements and compounds.  For example, recent experiments fed mice a drug called rapamycin.  As a result, the lifespans of these adult mice was extended between 9-14 percent.  Some scientists also believe that they will be able to extend the human lifespan by deleting a gene in the body called SIRs.  As genetic research continues to evolve, we will likely hear more about these types of procedures.

Resveratrol may get the majority of the headlines about anti-aging, but there are many foods that you can eat in the here and now that can contribute to healthy aging.  Green tea, extra virgin olive oil and omega-3 rich foods, such as walnuts, wild Alaskan salmon, and sardines can all contribute to healthy aging.

It is important to realize that at the heart of anti-aging is a healthy diet that avoids fast food, processed foods and excessive calories.  Sugar, trans fats, chemicals and preservatives and high levels of sodium can all serve to dramatically harm your health and shorten your lifespan.  The foods that you don't eat can ultimately play just as important of a role in longevity, as the anti-aging foods and supplements that you take.  Seeing healthy aging as a process with many aspects and parts will go a long way towards helping you live a long and healthy life.

What are the steps you are taking to help ease anti-aging?