Let’s look at the top 10 Natural Supplements for Joint Health:

Glucosamine: is a natural compound that is found in healthy cartilage and is produced naturally in the body. Glucosamine plays a key role in building cartilage, the tough connective tissue that cushions the joints. In the case of osteoarthritis, a type of arthritis that occurs when cartilage breaks down and is lost, either due to injury or to normal wear and tear and glucosamine has been found in studies to help decrease joint pain and some researchers believe it to slow the progression of the disease. In fact, one study evaluated “the treatment of patients with mild to moderate osteoarthritis of the knee, under real life conditions” for 6 months and found that, “it could be demonstrated once more that treatment with [glucosamine sulfate] is well tolerated and leads to an improvement in complaints related to osteoarthritis accompanied by an increase in quality of life” (Heisel, 2011).Additional evidence from randomized controlled trials supports the use of glucosamine sulfate in the treatment of osteoarthritis, particularly of the knee. “Use of complementary therapies, including glucosamine, is common in patients with osteoarthritis [OA], and may allow for reduced doses of non-steroidal anti-inflammatory [NSAIDS] agents” (Mayo Clinic). And for the hip, one study showed that, “in people with hip or knee OA, walking a minimum of 3000 steps (approximately 30 minutes), at least 3 days/week, in combination with glucosamine sulfate, may reduce OA [osteoarthritis] symptoms” (Ng, 2010). Often coupled in formulas with Chondroitin, Glucosamine is one of the most researched joint health supplements and there are numerous clinical trials to support its use, as well as, countless testimonials from those who have reaped the benefits! There are no dietary sources of glucosamine, therefore supplementation is necessary. Glucosamine supplements are sourced from chitin, the hard outer shells of shrimp, lobsters, and crabs, so individuals who are allergic to shellfish or vegetarian would want to be sure that their supplement is a vegetarian sourced glucosamine (see below). Adding a glucosamine supplement, particularly one that includes Chondroitin in its formulation is a good way to help provide nutrients and support for the health of the joints.

Vegetarian Sourced Glucosamine: Instead of being sourced from shellfish, this vegetarian option for glucosamine is sourced from corn and these products most often are 100% vegetarian and a wonderful option for those either allergic to shellfish or vegetarians.

For Adults: A typical dosage of glucosamine for OA: Glucosamine sulfate or hydrochloride, 500 mg, 3 times daily, for 30 – 90 days. Once daily dosing as 1.5 g (1,500 mg) may also be used. (UMM)

Chondroitin: is a molecule that occurs naturally in the body and is a major element of cartilage. Chondroitin is needed to help keep cartilage healthy by absorbing fluids into the connective tissue, provides building blocks to produce new cartilage and may potentially block enzymes that lead to the breakdown of cartilage. Like Glucosamine, Chondroitin has also been shown in numerous studies to help with decreasing pain in individuals with osteoarthritis [OA].  “To determine the effect of chondroitin sulphate (CS) treatment on cartilage volume loss, subchondral bone marrow lesions (BML), synovitis and disease symptoms in patients with knee osteoarthritis (OA),” this study revealed that, “CS treatment significantly reduced the cartilage volume loss in knee OA starting at 6 months of treatment, and BML at 12 months” (Wildi, 2011). Another study that aimed to, “assess the efficacy of chondroitin sulphate (CS) on symptomatic knee osteoarthritis (OA) associated to psoriasis,” and found that, “the efficacy and safety of CS as a symptomatic slow-acting drug in patients with knee OA and shows that CS improves plantar psoriasis. The use of CS could represent a special benefit in patients with both pathologies since non-steroidal anti-inflammatory drugs have been reported to induce or exacerbate psoriasis” (Moller, 2010).

There are no dietary sources of Chondroitin; therefore to obtain its therapeutic benefits, supplementation is necessary. Most supplements contain Chondroitin that is derived from cow cartilage; however, if you are vegetarian there are supplements available with Chondroitin sourced from algae. With supportive clinical studies backing its use, Chondroitin is a great supplement to help support the health of the joints.
For Adults: 400 mg 3 times a day or 600 mg 2 times a day, taken by mouth. (UMM)
MSM: MSM, like Chondroitin is most often found in combination with Glucosamine for a triple powered joint supplement. Methylsulfonylmethane (MSM) is a supplemental form of sulfur, a naturally occurring mineral and is often used to help support symptoms associated with osteoarthritis [OA] and rheumatoid arthritis [RA]. MSM vital for joint health and helps to form connective tissue (cartilage, tendons, and ligaments) and may also slow the nerve impulses that transmit pain signals, reducing pain. Studies have shown the beneficial effects of supplementing with MSM and one in particular that aimed to  “determine the efficacy of methylsulfonylmethane (MSM) in treating patients with knee OA,” revealed that, “patients with OA of the knee taking MSM for 12 weeks showed an improvement in pain and physical function” (Debbi EM, 2011). There are dietary forms of MSM, which are found in protein-rich foods such as eggs, meat, poultry, fish, and legumes. However to obtain the necessary intake for therapeutic benefits, supplementation with MSM is necessary, particularly vegetarians and vegans. MSM is another great supplement in combination with Glucosamine and Chondroitin to help support the health of the joints.

For Adults with Arthritis: Arthritis: Studies have used a dose by mouth of 500 – 3,000 mg MSM per day.

Turmeric: Research is beginning to support many of the traditional uses of turmeric and some studies have revealed its strong antioxidant power and that it may possess anti-inflammatory benefits. Turmeric is often utilized in Ayurvedic medicine, (orally and topically) for treating sprains and inflammation and studies have recently revealed turmeric’s power to block inflammation. A human study of 40 subjects with post-operative inflammation found that patients who consumed curcumin had a significant reduction in edema and tenderness compared to placebo. One exciting study evaluated the efficacy and safety of curcumin on patients with osteoarthritis and found that, “C. domestica extracts seem to be similarly efficacious and safe as ibuprofen for the treatment of knee OA” (Kuptniratsaikul V, 2009), there has also been studies that support turmeric’s’ use for its anti-inflammatory properties. In addition to its powerful antioxidant properties and usefulness on symptoms associated with OA, turmeric also has many additional health benefits that make its supplementation supportive for over-all health.

For Adults: The most common dosage amount is anywhere from 100-300 mg (typically standardized for curcuminoids) as needed with meals, it is vital to consume Turmeric with food because it is fat-soluble.

Membrell: Natural Eggshell Membrane (NEM®) is a novel dietary ingredient that contains naturally occurring glycosaminoglycans and proteins essential for maintaining healthy joint and connective tissues (Ruff, 2012). Though in the preliminary stages in research, the following study revealed that “Natural Eggshell Membrane (NEM) is a possible new effective and safe therapeutic option for the treatment of pain and inflexibility associated with joint and connective tissue (JCT) disorders. Supplementation with NEM, 500 mg taken once daily, significantly reduced pain, both rapidly (seven days) and continuously (30 days). It also showed clinically meaningful results from a brief responder analysis, demonstrating that significant proportions of treated patients may be helped considerably from NEM supplementation” (Ruff, 2009).

Cayenne: Used for thousands of years by Native Americans and all over the world, as both a food and medicine, cayenne’s spicy properties are what contributes to its healthful properties. Capsaicin, cayenne’s main constituent, is hot and is known to help reduce pain. Used as both a topical cream and in oral form, cayenne helps increase circulation, provide relief from stiff and sore joints and muscles as well as headaches. As a topical agent “in comparably positive randomised studies with capsaicin cream in patients with osteoarthritis or fibromyalgia it was shown that a capsicum plaster preparation can also be used to advantage in chronic non-specific back pain” (Keitel W, 2001). Cayenne has also been shown to possibly reduce itching and inflammation from psoriasis, a long-lasting skin disease that generally appears as patches of raised red skin covered by a flaky white buildup.

For Adults: taking one or two capsules daily is recommended (Haas) if irritation presents, then discontinue use or try another form of application.

Bromelain: is a digestive enzyme that is found in pineapples (because of this they are one of the few fruits that can be eaten after a meal to aid in digestion). Bromelain has also been shown to possess anti-inflammatory properties. Numerous studies suggest that bromelain may be a safer alternative/adjunctive treatment for knee OA than current conventional treatment, with one study evaluating its anti-inflammatory and analgesic properties indicated that bromelain, “may be effective in ameliorating physical symptoms and improving general well-being in otherwise healthy adults suffering from mild knee pain in a dose-dependant manner” (Walker, 2002). Supplementing Bromelain can be beneficial in not only helping to reduce inflammation, but also with digestion! Enjoy!

Arnica: has a rich history for its use as a topical application for its anti-inflammatory and pain-relieving properties and is used on such conditions as; muscle aches, bruises and sprains. Be sure to only use arnica topically, for internal use is toxic: The U.S. Food and Drug Administration (FDA) has declared arnica an unsafe herb due to adverse effects reported when taken by mouth. Commonly used in oils and ointments, Arnica Montana is a wonderful herb to help ease the pain associated with multiple conditions.

Camphor: has warming and cooling properties that make it a popular addition to many sports creams and rubs. Helping to relieve pain, stiffness and sore muscles and ease tension, camphor is a must have for anyone needing relief for aching joints and muscles! Like Arnica, camphor is only to be used topically or as an essential oil for aromatherapy for various conditions.

Move your body!! Exercise and yoga to help increase body strength and flexibility.

We all know the many healthful benefits of exercise; however, did you know that research has shown that “yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life” (Woodyard, 2011)!! So by through exercising and yoga you can possibly help support the health of the joints by moving and support your over-all health and energy!

So don’t go with the flow with joint pain, instead be support the health of the joints through exercise, yoga and stretching, nutrition, water intake, maintaining a healthy weight and taking supportive supplements.

Move well….naturally!!

As always, please be sure to consult with your healthcare practitioner before starting any supplement or exercise program, especially if you are taking medication or being monitored for any healthcare condition.

References:

Mayo Clinic

UMM

PubMed

Natural Standard

Studies:

Treatment of osteoarthritis with cristalline glucosamine sulfate. Results of the IDEAL-study. (Heisel, 2011).

Efficacy of a progressive walking program and glucosamine sulphate supplementation on osteoarthritic symptoms of the hip and knee: a feasibility trial. (Ng, 2010).

Chondroitin sulphate reduces both cartilage volume loss and bone marrow lesions in knee osteoarthritis patients starting as early as 6 months after initiation of therapy: a randomised, double-blind, placebo-controlled pilot study using MRI. (Wildi, 2011).

Effectiveness of chondroitin sulphate in patients with concomitant knee osteoarthritis and psoriasis: a randomized, double-blind, placebo-controlled study. (Moller, 2010).

Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study. (Debbi EM, 2011).

Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. (Kuptniratsaikul V, 2009)

Capsicum pain plaster in chronic non-specific low back pain. (Keitel W, 2001).

Safety evaluation of a natural eggshell membrane-derived product. (Ruff, 2012).

Eggshell membrane: a possible new natural therapeutic for joint and connective tissue disorders. Results from two open-label human clinical studies. (Ruff, 2009).

Bromelain reduces mild acute knee pain and improves

We live in an industrialized age that is creating more and more environmental pollutants with every passing day. With the increase of knowledge and research in the areas of global warming, ingested artificial hormones, pesticides and environmental pollutions and their effects on our planet, food sources and air supply; major concern has developed due the correlation of rising rates of cancers and other diseases within our population alongside the rise of environmental pollutants.

As with other realms of our health, detoxification of air pollutant, is another dimension where an individual can practice prevention and detoxification as a measure of ensuring homeostasis within our bodies. There are a number of ways we can not only help to clean up the environment, but also ourselves. It is important for overall health to put these steps into action.

Air pollution is the most recognized form of environmental pollution; however, though a great number of chemicals first have exposure into the air, they can travel through the air be carried for long distances thus contaminating soil, water and animals, resulting in contamination of our food supplies. This creates multiple pathways for air pollution to make its way into our body.

There are a number of identified carcinogens in our environment that have a direct correlation with rising numbers of various physiological distress, disease and cancers. An abbreviated list of some of the highest level carcinogens and their effects on our bodies is listed below:

OZONE: Ozone is found in smog and can worsen asthma related coughing, wheezing, chest discomfort and a burning feeling in the lungs.

PARTICLE POLLUTION: This pollution is found in haze, smoke and dust and can also trigger and worsen asthma symptoms.

CARBON MONOXIDE: Is common due to increasing numbers of vehicles which arises with population growth.. Though it is accessed through the lungs, carbon monoxide has its greatest effects on the cardiovascular system.

SECOND-HAND CIGARRETTE SMOKE: The amount of research to support the negative effects of second-hand smoke is immense; from birth defects to lung cancer this type of air pollution is a well-known form of air pollution. High levels of lead and cadmium, both dangerous hazardous pollutants have been recorded in cigarette smoke and may contribute to elevated levels of lead found in bone and throughout the body.

DDT, DDE, KEPONE, HEPTACHLOR, PCB’S,DIOXIN and break-down of detergents: these are all environmental pollutants that mimic the hormone estrogen and can disrupt a number of the bodies important physiological and biological processes.

DIOXIN: This is one of the most toxic chemicals found in the environment, it is capable of blocking estrogen action which can affect the amount of thyroid hormones produced and also affect levels of insulin and glucocorticoid secreted by the adrenals.  Exposure to Dioxin during pregnancy can also lead to reproductive damage in the offspring and increased risk of breast and uterine tumors.

LEAD: is considered to be one of the most serious hazardous pollutants. Children are especially subject to vulnerability from lead poisoning which can cause nervous system dysfunctions and has been shown to decrease skeletal growth.  Bone cells in any individual that has been exposed to high levels of lead fail to produce key proteins that are required for bone growth. Bone is a target for pollutants and the toxicity that is absorbed into the body can potentially be a threat for decades, for when we go through a critical developmental period (a time which bone loss is at an accelerated rate; menopause, pregnancy) the mass will deplete and stored toxins will then be released and circulated through the blood.

These are just a few of the many known carcinogens that are released into our environment and have been found to have negative effects on every realm of our being, from the earth’s protective layers to our human prenatal development, if we do not create a major paradigm shift our presence on earth will forever change the planet and ultimately, our existence on it.

Environmental pollution affects every aspect of our bodies; the gastrointestinal tract (GI) tract is affected by the ingestion of contaminated food and water while the lungs, bone mass, and cardiovascular system is affected by contaminated air that causes us to inhale and circulate the toxins. Virtually no dimension of our body is safe from environmental pollutants, so aiding our body in detoxifying the pollutants seems to be a wise step in prevention from the harmful effects of the intake of toxins. The first step in fighting the battle of coming into contact with harmful pollutants is to take part in a detoxification program to aid the body in releasing the toxins from the body. (Please see initial detoxification program as designed in project 1). After an initial program of detoxification is complete then it is time to take part in an active prevention and elimination regime to protect against daily contact with pollutants.

Detoxification and Body Systems:

The liver is the primary location in the body for detoxifying and eliminating toxins from the blood. There are a variety of functions that the liver performs; such as, store and filter blood to eliminate toxins, form and secrete bile, store glycogen, metabolize fat and protein; to name just a few. The liver is constantly passing blood in and out, about 3 pints per minute, with the congestion of the liver or an infectious disease the functions can literally break down, causing many of these functions to fail and the body to fall into discord. The liver has the ability to regenerate, however, in the case of scarring, or cirrhosis the structure is altered and the liver begins to fail at its main purpose. When the liver no longer has the ability to strain the toxins out of the blood, it begins to build up in a congestive form within the liver, this can then lead to sugar falling, infections, kidney failure, severe uncontrollable bleeding and eventually liver failure. However, if a diseased or failed liver is caught in time then the ability to heal is promising.  Most of the blood arriving in the liver arrives via the intestines, this is a main reason for the cleansing of the bowels to be essential as well because with the blood comes the nutrients and the toxins. The remaining blood arrives through the hepatic artery.   The key is for all the systems to work together in a cleansing manner to prevent the ability of the toxins to make its way into the blood, if it does than it is important to keep the liver cleansed and not congested.

How can I aid my body in detoxifying environmental pollutants?

“Healthful nutrition interventions might be a powerful approach to reduce disease risks associated with many environmental toxic insults, and should be considered a variable within the context of cumulative risk assessment, and where appropriate, a potential tool for subsequent risk reduction” (Hennig et al, 2012).

The following are some well researched supplements that may be able to help prevent the absorption of toxins; as well as, support the body’s detoxification process to help with elimination.

Soluble fiber is dispersible in water and acts as a sponge by absorbing water in the intestines, helping to increase bulk, decrease appetite and has been shown reduce fat absorption by coating the intestinal tract. Soluble fiber is soft and is found in foods such as; oatmeal, pears, strawberries, and apples and in supplement forms such as; Psyllium. Algin is another source that has been found in Canadian studies to prevent living tissues from absorbing harmful ingested radioactive elements. Though soluble, like a bulking fiber, is not absorbed into the system, it could aid in eliminating harmful materials by passing it through the elimination process. By eliminating the toxins rapidly it prevents the buildup of toxins which would eventually enter the blood stream and have a harmful effect on the liver.

Pectin: is another dietary fiber that has, through research, been shown to ensure the cleansing of the bowel which aids in elimination of environmental toxins and by joining air and water-borne pollutants.  Not only is dietary fiber essential in preventing environmental pollution related risks, but it is also shown to decrease the risk of various diseases, diabetes, high cholesterol and related health risks, and obesity. According to a study by researchers in the Soviet Union, various heavy metals are excreted from the system effectively when pectin is an active part of a diet.  This can also be said in regards to harmful food additives that we ingest on a daily basis, if passed through the body effectively.  This process protects initially the gastrointestinal system but ultimately protects the whole system by ensuring that these pollutants, no matter the form, are not absorbed in the blood, tissue and bones.

Alfalfa: contains a numerous amounts of nutrients such as; betacarotene, vitamins C, D, and E as well as other mineral salts; calcium, potassium, iron, potassium and phosphorus, which makes it a nutritive tonic and restorative tonic. Alfalfa is incredible dense with nutritious food sources known and its healing properties are also bountiful.  Some of the properties include; inhibiting blood cholesterol levels by 25%, reduce tissue damage caused by radiotherapy, acts as an anti-tumor agent, it possess antibacterial action against certain bacteria and finally some research has arisen with the potential that alfalfa can actually induce activity that inactivates carcinogens in the liver and small intestine before it has an opportunity to spread through the body and cause harm.

Besides alfalfa’s nutrients constituents it holds an amazing ability to aid the body in its ability to cleanse the body of environmental pollutants. Because alfalfa is well-known in improving digestion and digestive weakness it is useful in protecting the body against pollutants that are ingested.

Note: when using raw alfalfa it is important to supplement Vitamin E in a quantity of about (200 I.U daily) and please note that some individuals may exhibit a normal allergic reaction.

Kelp: is rich in iodine and used to help promote homeostasis in the thyroid functions, also its high nutrients help restore the body. There are a number of things that kelp is used for including; detoxifying the blood through the liver, as well as purification of the blood (GI) tract and urinary tract. With the immense ability to purify a number of systems it would seem a wise choice in detoxifying, cleansing and eliminating various pollutants that are ingested in the body.

Kelp blocks the mechanism that allows contaminated calcium to be carried to the bones where it will damage bone marrow, this action alone can prove to be invaluable in the fight against the harmful effects of environmental pollutants.  These are then excreted through the urinary system.  Kelp also aids in the elimination process by helping to regulate the bowel system encouraging the action of dietary fiber. Primarily its biggest effect in protecting the body from environmental pollutants is through the digestive system by increasing fecal bulk and providing non-digestible fiber.

Dandelion: Though just a weed to many, Dandelion is one of the oldest medicinal plants and best known for its benefits for supporting the liver and the detoxification process. Dandelion root may aid the liver in eliminating toxins from the blood and is a well established blood purifier. Dandelion root is known to also be a blood cleanser and filters toxins and is a diuretic (to help with elimination, be sure to drink lots of water). Dandelion Root Tea: is an effective way to consume this wonderful herb to help support the liver, cleanse toxins and its high mineral content provides added supportive nutrients. Dandelion leaf is one of nature’s best diuretics and may be useful in reducing fluid retention.

Milk Thistle: Milk Thistle is another herb that helps support the health of the liver, not only for protection, but also aid in repair. Milk thistle has a long history of use as not only a liver tonic, but also as a detoxification aid, and research has been supporting its use for a myriad of liver conditions.

Vitamin C: Vitamin C helps eliminate toxins in sweat and urine and its powerful antioxidant ability helps to neutralize free radicals before they cause oxidative damage. Vitamin C also works to neutralize impurities and acts as a detoxifier and also may aid the body in reducing toxicity associated with heavy metals. Vitamin C’s antioxidant property, detoxification activity and immune stimulation action, may work together to reduce the negative effects of toxins.

B Vitamins: B vitamins play a vital in detoxification, protection from various conditions and cellular damage; as well as, in reducing the risk of various affects from stress and aging. The B Vitamins, particularly niacin (B3) and pyridoxine (B6) are needed to support liver detoxification; however, because the functions of the B vitamins are interrelated a B complex supplement is most often recommended.

Apple Cider Vinegar: One of my personal favorites and definitely the folksiest remedy on the list, but I believe it to be beneficial. Apple Cider Vinegar has recently gained popularity for its link to many low calorie diets, but those claims aside, Apple Cider Vinegar is believed to help regulate the body’s acid/alkaline balance and be effective in aiding the body in the detoxification process. Though, ACV is currently being marketed to help with weight loss, I would be weary of those claims, however, as a supportive nutrient and addition to your diet, folk or not, I believe it to be helpful and hopefully research will soon catch up J ACV can be consumed either by drinking it (in warm water with honey is nice) or it is now available in capsule form. You can read all about this wonderful folk remedy and its many healthful benefits in Bragg’s Apple Cider Vinegar Book!

Supplements in combination of a diet high in fiber, grains, fruits and vegetables will ensure to keep the digestive tract flowing smoothly and helping to eliminate toxins through the system before they have an ability to absorb and spread through the body potentially causing disharmony and even a variety of diseases.  By incorporating the above preventative measure it could be possible to live in a polluted world, yet keep your body health by not absorbing the products that occupy our air, land, soil, food sources and water supplies.

It is important to not only take an initiative in detoxifying your inner body, but also detoxify your presence of earth. Some basic tips are:

Reusable water bottles: Buy a reusable water bottle and also filter the water right in the bottle to ensure its quality, not only will it prevent a buildup of purchased water bottles (good for landfills) but also a reduction on your wallet, it tastes better and is most likely less toxic than any filtered water on the market! Also bring your reusable coffee cup with you whenever you go, reducing waste and many times you will get a discounted price on your morning cup o’ Joe.

Reusable shopper totes: are great to help the environment by cutting down on plastic and paper bag build up.

Unplug any unused appliances, it wastes energy.

As always, please be sure to consult with your healthcare practitioner before beginning any supplement regimen, especially if you are being monitored for any health condition or taking medications.

Recycle, Reuse, Replenish!! It’s good for the earth, mind, soul, body and health!!

References:

Hennig B, Ormsbee L, McClain CJ, Watkins BA, Blumberg B, Bachas LG, Sanderson W, Thompson C, Suk WA. Nutrition Can Modulate the Toxicity of Environmental Pollutants: Implications in Risk Assessment and Human Health. (2012).

Adams, JD, KJ O’Mara-Adams, and D. Hoffman. Toxic and carcinogenic agents in undiluted mainstream smoke and sidestream smoke of different types of cigarettes. 1987.

Tierra, M., L.A.c.,O.M.D. (1998). The Way of the Herbs. New York: Simon & Schuster

Inc.

Respiratory Health Effects of Passive Smoking (Also known as Exposure to Secondhand Smoke or Environmental Tobacco Smoke ETS). U.S. Environmental Protection Agency, Office of Research and Development, Office of Health and Environmental Assessment, Washington, D.C, EPA/600/6-90/006F,1992.

http://cfpub.epa.gov/ncea/cfm/recordisplay.cfm?deid=2835 Accessed March 2006.

Air Pollution: Body Organs and Systems

http://www.nutramed.com/environment/airpollutionintro.htm

http://breastcancerfund.org

http://www/environmentalhealthnews.org

“Massage therapy and certain other complementary and alternative medicine (CAM) interventions are being utilized by [osteoarthritis] (OA) sufferers, and represent attractive, potentially effective options to manage pain” (Perlman, 2012) and this is a great example of self-massage that can be done at home as a pain management tool.

So what is massage?

• Massage dates back thousands of years and has been used to promote and restore health and often is accompanied with other gifts from nature such as nutritious food, herbs, healing waters, exercise, relaxation, fresh air and sunshine.
• The history of massage is both ancient and global, its origin is before recorded history and it is found in some form in every known culture in the world.
• Massage is one of the traditional natural healing arts.
• Massage is a manual therapy, meaning it is performed by the hand.
• Massage is a versatile therapy that can be modified to meet the requirements of the individual because the movements of massage are designed to follow the natural movement of the body.

History of Massage

Ancient Civilization Massage Timeline

Sumer: A clay tablet from Sumer dating from 2100 BCE describes a remedy that used an herbal mixtures and “rubbing” and “frictions.”

China and Japan: The Yellow Emperor’s Classic of Internal Medicine (500 BCE), is often cited as the first book on Chinese Medicine. Ancient health practices and therapies from China include acupuncture, acupressure, a form of massage called tunia, and forms of exercise called chi kung and tai chi. Anma or Amma, is a form of Japanese massage that was brought from China via the Korean peninsula in the sixth century CE. Shiatsu is a modern form of Japanese bodywork developed in the 1940’s and introduced in the United States in the 1950’s by Torujiro Namikoshi.

India: Ayurveda, “knowledge of life,” and the traditional medicine of India goes back to at least the fifth century BCE and is based on the Vedas, the ancient philosophical and spiritual writings of India. Their health practices include vegetarian eating, forms of cleansing, movements and posture (hatha yoga), breathing exercises, meditation and massage.

Greece: Hippocrates (450-377 BCE) wrote of the utility of friction after sprains and reduced dislocations; as well as, recommended abdominal kneading and chest clapping.

Rome: Aulus Cornelius Celsus (25 BCE- 50CE), a Roman physician, is credited with compiling a text called De Medicina, a series of eight books covering all the medical knowledge of his time, in this text he describes the use of exercises, frictions, inunctions (applying oil or ointment), rubbing, brushing, ligatures and dry cupping to prevent certain diseases.

Massage has many benefits for the mind, body and spirit:

• Muscle Relaxation
• Increased Joint Mobility and Flexibility
• Posture
• Blood Circulation
• Immunity
• Pain Reduction
• Stress Reduction
• Reduced Anxiety
• Mental Clarity
• Environmental Release
• Feelings of General Well-being

How does massage create those effects?

• Massage accelerates the circulation, draws blood to the surface, relaxes and opens the pores of the skin, promotes the elimination of morbid matter and stimulates the electromagnetic energies of the body.
• Smooth stroking and friction stimulate the skin and help de-stress the nervous system; the muscles are invigorated by being squeezed and compressed; passive movements of joints help reduce pressure and realign posture.
• The squeezing and kneading, rolling and stroking, actually squeezes the stagnant blood and morbid accumulations out of the tissues and into the venous and lymphatic circulation. The actions then speed the circulation, charged with water products and poisons, on its way to the lungs and other organs of elimination and enable the arterial blood with its freight of oxygen and nourishing elements to flow more freely into the less obstructed tissues. It also draws the blood to the surface of the body, and in this way greatly facilitates the elimination of morbid matter through the relaxed and open pores of the skin.

What can I expect from a massage visit?

• Before receiving a massage it is important to share some personal information with the therapist, this is typically achieved by filling out a brief questionnaire of family history, medication, pregnancy etc. This information is vital to tailoring the massage to you and to ensure massage is appropriate for you at that time.
• When you are greeted by your therapist she/he will escort you to the massage room where you will have your initial consultation and you can ask any questions you have as well as discuss “problem areas” as well as what you hope to achieve with your massage visit.
• The therapist will go over the massage procedure with you, instruct how to lie upon the table (beginning face up or face down). At that time she/he will leave the room and allow you time to undress and get situated on the table.
• The therapist will knock on the door when returning and begin with an opening communication touch on the back to relive superficial tension.
• Each part of the body that is being worked on is the only area that will be exposed from the cover.
• Be sure to voice any concerns over pressure; too much, not enough. Communication is important because it is your treatment.
• After one side is completed, the therapist will instruct you to turn over to work on your opposite side and the covers will remain draped appropriately.
• At the end of the massage the therapist will leave the room and give you time to dress and then you exit when you are finished.
• You will have a closing interview with the therapist, going over trouble areas and instructions on drinking a lot of water to help your body flush the toxins that were released from your muscles.
• Relax the rest of the day!!

Post massage: whether you see a massage therapist, have someone work on an area of your body or administer self-massage, the following may experience the following:

• After a massage session, you may feel very relaxed.
• You experience freedom from aches and pains that have built up over months of tension or repetitive activity.
• Following the initial period of slowing down, you may experience an increase in energy that can last for several days.
• Watch for positive benefit signs over the following days.

Always be sure to drink plenty of water for the next few days after a massage.

Please be sure to consult with your healthcare practitioner to ensure that massage is indicated for you, especially if you are being treated for any health condition or taking medication, there are many conditions and medications that contraindicate a massage treatment.

References:

Studies:

Massage therapy for osteoarthritis of the knee: a randomized dose-finding trial (Perlman et al, 2012).

Books:

Tappan, Francis M. and Patricia J. Benjamin. Tappan’s Handbook of Healing Massage Techniques- Classic, Holistic and Emerging Methods. Pearson, Upper Saddle River, NJ. 2005.

Kolster, Bernard C. M.D. and Astrid Waskowiak M.D. The Acupressure Atlas. Healing Arts Press, Vermont. 2007.

Lindlar, Henry M.D. Philosophy of Natural Therapeutics. Vermillion, London. 2005.

“Dietary mushrooms have been used globally for millennia to promote health and prevent and treat disease primarily via their multitude of medicinal qualities. There are over 14,000 mushroom species but only 3000 are edible, with 700 exhibiting medicinal properties and, 1% that are poisonous” (Martin, 2010). The use of various types of mushrooms in ancient medicine has been cited in old Chinese medical books, traditional Japanese Medicine and Tibetan texts and people around the world has long touted their healthful attributes. Whether they were utilized as a remedy in folk medicine, as a part of a religious ritual or as a culinary delight, mushrooms have long been recognized for their wide-range of characteristics. Though “the medicinal use of mushrooms, so-called higher fungi, has a very long tradition in the Asian countries, whereas their use in the Western hemisphere has been slightly increasing only since the last decades” (Lindequist et al, 2010) and in fact, “It is estimated that approximately 50% of the annual 5 million metric tons of cultivated edible mushrooms contain functional “nutraceutical” or medicinal properties” (Chang, 1996).

As an edible food, mushrooms contain a solid amount of protein, are high in minerals, primarily potassium and all mushrooms (hallucinogenic and poisonous excluded) are regarded for their health-giving properties. Often lumped together with the veggies in various dishes, it’s time we rightfully distinguish these little magic fungi from the plant kingdom and discover the many benefits they have to offer because “in addition to their interesting flavors and textures, many of these [mushrooms] offer important health benefits, such as reduction of serum cholesterol, enhancement of immunity, and some protection from cancer” (Weil, 2000).  There are; however, many different types of mushrooms, so we’ll explore a few of the most popular supplemental mushrooms on the market today. I will provide the Latin name as well as some common names for the mushrooms to help identify them on supplement labels and in literature.

Maitake: Latin: Grifola frondosa; also known as “Hen of the Woods” and the “dancing mushroom” (in Japanese mai means dance and take means mushroom), maitake grows at the base of stumps and on the roots of trees and has been consumed in Asia for thousands of years. Though Maitake has a long history of medicinal use, primarily for treating diabetes and hypertension, at this time, research on maitake is in the preliminary stages; however, it is quite promising.  One large study revealed that, “overall, all test mushrooms [maitake, crimini, portabella, oyster and white button] significantly suppressed cellular proliferation, with MT [maitake] further significantly inducing apoptosis and cytotoxicity in human breast cancer cells. This suggests that both common and specialty mushrooms may” (Martin, 2010) support the health of the breast. A clinical summary from Memorial Sloan-Kettering Cancer Center indicates that, “Maitake extracts exhibited hypoglycemic effects in a few studies…” has also demonstrated “antitumor effects,…enhanced interferon activity against bladder cancer cells and alleviated inflammation associated with inflammatory bowel disease. [And] in another study of postmenopausal breast cancer patients, oral administration of maitake extract was shown to have immunomodulatory effects” So while modern research catches up to what traditional medicine has known all along, implementing maitake into your diet through culinary or supplement avenues may be a healthy addition to your nutritional intake.

Maitake supplements are currently available in various forms and often marketed to enhance immune function and often found in combination with other mushrooms.

Reishi: Latin: Gandoderma lucidum, also known as; Herb of Spiritual Potency, Spirit Plant and Mushroom of Immortality; reishi has been utilized as a tonic and strengthening medicine for thousands of years. With over 2,000 years of documented history, reishi is one of the most honored herbs in traditional Chinese and Japanese medicine. The reishi mushroom, “is both sedative and tonic, is a supreme deep immune system tonic, and nourishes the spirit, essence, and vital energy” (Tierra, 1998). There is more research on reishi than maitake, with current research is beginning to establish was has been in practice for millennia; “many herbal medicines are widely used as immuno-modulators in Asian countries. Ganoderma lucidum (Lingzhi) is one of the most commonly used herbs in Asia and preclinical studies have established that the polysaccharide fractions of G. lucidum have potent immuno-modulating effects” and “indicate that G. lucidum may have potential immuno-modulating effect in patients…” (Chen et al, 2006). Several clinical studies have also been performed on hypertensive individuals with positive results (Lee, 1990) indicating that reishi may help support the health of the heart and cardiovascular system. Reishi is also touted for its hepatoprotective (liver protective) and antiherpetic properties; as well as, its improvement on chronic bronchitis. Reishi appears to help reduce altitude sickness by oxygenating the blood and was studied in Chinese mountain climbers that ascended as high as 17,000 feet with minimal reaction. It is recommended for best results related to altitude sickness that intake should begin 10-14 days prior to ascent.

Reishi can be eaten and found in various health food stores, taken in tea form, tincture or in capsule form and is also most commonly marketed as an immune enhancer.

Shiitake: Latin name: Lentinula edodes and also known as; “Elixir of Life,” Forest Mushroom, Snake Butter and Fragrant Mushroom. Shiitake is indigenous to China, Japan and other areas of Asia and has been used in Asian cuisine for over 2,000 years and is the second most popular edible mushroom in the global market. Shiitake is full of nutrient value; such as, being high in B-complex vitamins, protein, enzymes and eight essential amino acids. In Chinese medicine Shiitake is recommended for long life and good health. Like maitake and reishi, shiitake and often used to help stimulate the immune system.

Though few studies have utilized the whole shiitake mushroom, numerous studies have utilized Lentinan (1,3 beta-D-glucan), a polysaccharide isolated from Shiitake” which is thought responsible for Shiitake’s beneficial effects and “possesses immune-regulatory, antimicrobial, anti viral, and cholesterol-lowering effects” (MSKCC). Shiitake may also help support the health of the heart and cardiovascular system and in the treatment of viral and bacterial infections. “Stimulating the body’s innate immune system to fight abnormal cells, it helps the body produce more interferon to defend itself from viruses and other harmful matter (Tierra, 1998).

Shiitake mushroom is available in groceries stores (typically dried to be reconstituted in water before using) to be in culinary dishes or enjoyed in tea form; as well as available in extract or in capsules and too is marketed as an immune enhancer.

Mushroom Complex: Mushroom complex’s are often a combination of the mushrooms stated above or contain even more (sometimes up to 16 different mushrooms) and is utilized to help support an individuals’ ability to ward off illness and increase vitality.

On a side note, don’t ever harvest any types of mushrooms in the wilderness unless you are trained in what you are doing, “some wild mushrooms can sicken or kill you. Be certain the mushrooms you collect for the table are edible, and always cook them before eating” (MDC). To learn more and for great information on identifying mushrooms go to: MDC.MO.GOV!

So whether you add mushrooms to your diet or incorporate a supplement to your regimen there is a lot of healthful benefits associated with these magical little fungi, but as always, please be sure to talk with your healthcare provider before starting any supplement regimen, especially if you are being monitored for any health condition or taking medication.

References:

http://mdc.mo.gov/discover-nature/outdoor-recreation/how/mushrooms/safe-mushroom-hunting

http://ucjeps.berkeley.edu/DeepGreen/NYTimes.html

http://www.mskcc.org/cancer-care/herb/maitake

http://mushroom-collecting.com/mushroommaitake.html

Studies:

Lindequist et al. [Higher fungi in traditional and modern medicine]. 2010.

Chang R. Functional properties of edible mushrooms. 1996.

Martin et al. Commonly consumed and specialty dietary mushrooms reduce cellular proliferation in MCF-7 human breast cancer cells. 2010.

Chen et al. Monitoring of immune responses to a herbal immuno-modulator in patients with advanced colorectal cancer. 2006.

Lee et al. Cardiovascular effects of mycelium extract of Ganoderma lucidum: inhibition of sympathetic outflow as a mechanism of its hypoglycemic activity of ganoderan B: a glycan of Ganoderma lucidum fruit bodies. 1990.

Vitamin E: The Power of 8!

Birth of a Vitamin: Vitamin E, a fat-soluble vitamin, was discovered in 1922 through experimenting with the diets of rats: when deficient in Vitamin E, rats became infertile and upon receiving wheat germ oil (a rich source of Vitamin E), fertility was restored. Tocopherol is comprised of two Greek words Tokos and phero which mean “offspring” and “to bear” literal translation: “to bear children” (Haas, 1992).

Vitamin E is more than merely one vitamin; in fact vitamin E is actually comprised of two groups of molecules (tocopherols and tocotrienols) which encompass eight different compounds in its family. The Vitamin E family includes; four tocopherols (alpha, beta, gamma and delta) and four tocotrienols; also, (alpha, beta, gamma and delta). Though alpha-tocopherol is the most researched and is the source of the daily requirements when referring to Vitamin E, some of the other forms have been found to possess great health benefits in recent scientific studies.

What are the multiple forms of Vitamin E and what do they do? We’ll primarily discuss alpha-tocopherol, the standard supplemental vitamin E and the only form that meets the RDA nutritional requirements; however, we will also explore the other tocopherols; as well as, tocotrienols and what current research is saying.

Vitamin E: Alpha-Tocopherol: The primary function of Vitamin E, alpha-tocopherol, more specifically seems to be as an antioxidant. An antioxidant is a powerful tool against free radicals. Free radicals can be created during normal metabolism, by exposure to environmental and food pollutants as well as other toxins. Exercise can also increase the generation of free radicals as does sun exposure, but these are just a few of the causes of increased free radicals in the body and alpha-tocopherol’s main objective is to neutralize these free radicals and prevent oxidative damage. Through its antioxidant abilities, alpha-tocopherol also aids in protecting cell membranes against damage, “alpha-tocopherol also protects the fats in low density lipoproteins (LDLs) from oxidation…Oxidized LDLs have been implicated in the development of cardiovascular diseases” (Linus Pauling). But alpha-tocopherols protective characteristics extend beyond its antioxidant properties; such as; it’s ability to inhibit the activity of protein kinase C, and “additionally, alpha-tocopherol has been shown to inhibit platelet aggregation and to enhance vasodilation” (Traber, 2001).

There are two forms of alpha-tocopherol; the form found in foods, which is RRR-alpha-tocopherol, also known as, “natural” or d-alpha-tocopherol then there is synthetic alpha tocopherol, which can be identified all-rac- or dl-alpha-tocopherol, has only one-half the biological activity of RRR-alpha-tocopherol (Linus Pauling). The synthetic forms are typically found in fortified foods and supplements.

Other Tocopherols: Though limited, research has been exploring the possible health benefits of the other compounds in the Vitamin E family; such as gamma-tocopherol, which is the most abundant form of tocopherols in the American diet. “Very few studies have evaluated gamma-tocopherol in the body, but those that have suggest that it may have potent physiological actions. While both alpha- and gamma-tocopherol are potent antioxidants, gamma-tocopherol has a unique function. Because of its different chemical structure, gamma-tocopherol scavenges reactive nitrogen species, which, like reactive oxygen species, can damage proteins, lipids, and DNA” (Traber, 2003).

Another study indicated that, “Vitamin E isomers may protect against atherosclerosis. The aim of this study was to compare the effects of supplementation with either α-tocopherol (αT) or mixed tocopherols rich in γ-tocopherol (γT) on markers of oxidative stress and inflammation in patients with type 2 diabetes” and found that “the ability of tocopherols to reduce systemic oxidative stress suggests potential benefits of vitamin E supplementation in patients with type 2 diabetes” (Wu et al, 2007).

Though still in the preliminary stages of research, “recent studies indicate that γ-tocopherol may be important to human health and that it possesses unique features that distinguish it from α-tocopherol” (Jiang, 2001). With attention towards gamma-tocopherol increasing to distinguish it from the standard alpha-tocopherol that currently dominates supplements and research; it will only be a matter of time before we truly understand the healthful benefits of all the tocopherol compounds in the Vitamin E family.

Deficiency: Deficiency is only measured by alpha-tocopherol levels at this time. Though Vitamin E is fat-soluble, it is not as easily stored as other fat-soluble vitamins and therefore needs continuous intake. Vitamin E deficiency is rare, even though studies reveal most American don’t obtain their RDA. Though the symptoms are rare, vague and difficult to diagnose, low vitamin E levels can be measured in the blood and one of the first signs of low levels may be loss of red blood cells. Low vitamin E levels are also tied to multiple conditions and diseases; such as, acne, anemia, neuromuscular diseases and dementias. Infertility; however, as noted in rat studies has not been as clearly revealed in human trials.

RDA: The following RDA was established by the Food and Nutrition Board of the Institute of Medicine and is solely for alpha-tocopherol. The antioxidant function of Vitamin E is enhanced with other antioxidants such as Vitamin C and beta-carotene.

Populations at Risk: Three national surveys—the 2001–2002 NHANES, NHANES III (1988–1994), and the Continuing Survey of Food Intakes by Individuals (1994–1996) —have found that the diets of most Americans provide less than the RDA levels of vitamin E (OSD).

Toxicity Risk? Vitamin E’s low storage ability and excessive amounts eliminated in urine and feces cause toxicity risk to be extremely unlikely. Very high amounts in animal studies have shown to have adverse affects; however, those amounts in humans would be extremely difficult to achieve.

Tocotrienols: The major sources of tocotrienols are plant oils with the richest sources coming from palm oil, rice bran oil and coconut oil. Like its tocopherol family members, tocotrienols exhibit antioxidant properties. Tocotrienols may also possess hypocholesterolemic, anti-atherogenic, antithrombotic, anticarcinogenic and immunomodulatory actions (PDR). Tocotrienols have been the source of some exciting new research in the past few years with numerous studies touting their many healthful benefits; such as, “Alpha-tocotrienol has been shown to be the most potent neuroprotective form of vitamin E” (Patel et al, 2011). Some studies also have revealed that tocotrienols may have greater hypolipidemic effects than their tocopherol counterparts. In spite of the therapeutic potential some research has revealed, “scientific literature on tocotrienols only accounts for approximately 1% of vitamin E research. Given the potential of tocotrienols and relatively scant literature, further investigation is warranted” (Patel et al, 2011).

Side Effects/Precautions of Tocotrienols: Tocotrienols have only recently been introduced to the supplement market and no adverse effects have been reported.  However, it is vital that you discuss your supplement intake with your healthcare provider especially if you are being monitored for any health condition or taking medication as the following is a list of some of the precautions (PDR);

Those on warfarin should have their dosages adjusted if needed.

One month prior to surgery tocotrienol intake must be stopped and resumed post surgery according to doctors’ orders.

Iron and tocotrienols should not be consumed at the same time.

Other Forms and Applications:

Vitamin E Topical Oil: There are many uses for topical vitamin E oil; including; wound healing (and reducing the appearance of scars), skin ulcers, dermatitis, lupus rash and herpes infections; as well as, maintaining skin quality and appearance.

Vitamin E Creams: Like the topical oil; vitamin E creams can be used to help with the appearance of skin, especially stretch marks and dry skin.

Both Vitamin E creams and oils may help protect the skin from free radical damage caused by sun exposure and environmental factors.

Storing: As with most supplements store in a cool-dark place, this goes for the oils and creams also.

Always consult with your healthcare provider before starting any supplement regimen especially if you are being monitored for any health condition or taking any medication.

References:

Office of Dietary Supplements

University of Maryland Medical Center

USDA.gov

Haas, Elson, M.D. Staying Healthy With Nutrition. Berkeley, CA: Celestial Arts. 1992

Studies:

Food and Nutrition Board, Institute of Medicine. Vitamin E. Dietary reference intakes for vitamin C, vitamin E, selenium, and carotenoids. Washington D.C.: National Academy Press; 2000:186-283. (National Academy Press)

Traber MG. Does vitamin E decrease heart attack risk? Summary and implications with respect to dietary recommendations. J Nutr. 2001;131(2):395S-397S.

Traber MG. Which Form of Vitamin E, Alpha- or Gamma-Tocopherol, is better? LPI Research Report. 2003

γ-Tocopherol, the major form of vitamin E in the US diet, deserves more attention. (Jiang, 2001).

Effects of α-Tocopherol and Mixed Tocopherol Supplementation on Markers of Oxidative Stress and Inflammation in Type 2 Diabetes. (Wu et al, 2007).

Tocotrienols: the lesser known form of natural vitamin E. (Patel et al, 2011).

Fiber is one of my favorite things to talk about because almost no one gets enough of it; yet its healthful benefits are bountiful. Playing such an enormous role in our health, fiber is often overlooked as a beneficial part of a healthy diet. Learning about fiber; how much you need, how to increase intake and its benefits is vital health information I think everyone should know about and implement in their diet.

Dietary fiber intakes in the U.S. average from 16-18 g/day for men and 12-14 g/day for women—well below recommended intake levels, therefore, increasing intake with fruits, vegetables and whole grains will help increase this amount and ensure you are reaching your daily recommended intake. Though it is important to remember that eating healthy to obtain fiber is vital to good health, one may also want to take a fiber supplement to ensure adequate amounts.  Fiber is also important to help decrease the incidence of constipation, which “is common in Western societies, accounting for 2.5 million physician visits/year in the US” (Salmoirago-Blotcher et al, 2011)

Fiber 101: Fiber helps support many functions and provides multiple health benefits for a person’s well-being such as; supporting bowel function, the health of the digestive system, weight loss, helping aid the body in eliminating toxins and for the prevention of some diseases and health conditions; such as heart disease, to name just a few.

The Two Faces of Fiber: Fiber comes in two forms; soluble and insoluble. However, it is now believed that the type of fiber is not as important as increasing overall intake. Both types are beneficial to health and should be included daily in your diet.

Soluble fiber is dispersible in water and acts as a sponge by absorbing water in the intestines, helping to increase bulk, decrease appetite and has been shown reduce fat absorption by coating the intestinal tract. Soluble fiber is soft and is found in foods such as; oatmeal, pears, strawberries, and apples and in supplement forms such as; Psyllium.

Soluble fiber has many positive benefits to promote its intake. “Soluble fiber from foods such as oat bran, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease” (FDA). It has also been shown that “when digested, it helps prevent cholesterol from being absorbed in the intestines. This type of fiber is also thought to help minimize the rise in blood sugar levels after a meal, which is particularly helpful for people with diabetes” (WebMD). Soluble fiber also helps in aiding proper elimination through the GI tract and reducing constipation and irritation.

Insoluble fiber acts more like a broom through the digestive system, is rougher than soluble fiber and does not dissolve in water. Insoluble fiber absorbs many times its weight in water which bulks and softens stool and allows for efficient transit and may help lessen toxicity through the digestive tract. This is a great way to clean your intestines daily and is useful for detoxification and stimulating colon function.

Insoluble fiber is found in foods such as; whole-wheat grain and wheat bran, brown rice, bulgur, seeds, carrots, cucumbers, zucchini and my personal favorite; ground flaxseed; which can be added to baked goods and is often found in supplements. Insoluble fiber supplements are another way to add fiber to the diet and ensure intake is adequate.

Also important to note that increasing fiber intake should be accompanied by an increase in water consumption to ensure adequate transit through the digestive system.

How Much Fiber? The Institute of Medicine has established The Adequate Intake recommendations for total fiber based on the findings of multiple studies.

Side effects? Most commonly the side effects that occur with increased dietary fiber intake have to do with increasing the amount too quickly and not accompanying the intake with adequate water. Some side effects include; gas, bloating and abdominal cramping with rare but serious effects including, intestinal obstruction.

What does the Research say?

There is a plethora of studies that support fiber intake as part of a healthy diet and over all well-being. To highlight a few:

One study states “psyllium does lower serum and liver cholesterol concentrations and may increase HDL-cholesterol levels- Moreover, water soluble fibers, such as psyllium…favor the reduction of body weight and hypertension. Therefore, the favorable effect of various fibers and particularly of psyllium, on body weight reduction and satiety, on cholesterol and triglyceride levels, on fasting glycaemia and on blood pressure suggests a potential role of these fibers in the treatment of MS [Metabolic Syndrome]” (Giacosa A, 2010).

But the benefits go far beyond lowering serum and liver cholesterol and another study indicates that; weight loss, reduced body mass index (BMI) and blood glucose levels were also reported with a dietary fiber intake of 25 grams daily  (Ramos et al, 2011).

Not just for adults! As one study indicated, “Children with high fiber intakes (upper quartile) consumed less fat, particularly saturated fat, and more carbohydrate than children with low fiber intakes. Increasing consumption of whole-grain products, fruits, vegetables, and legumes (prepared with minimal added fat) will be necessary to reach the goal of optimal fiber intake and could result in an eating pattern that approaches the current recommendations for dietary fat and saturated fat” (Nicklas TA et al, 1995). With the rising numbers of childhood obesity, added fiber intake may be a beneficial way to help promote healthy habits and weight in children.

How to increase intake:

There are many ways to increase fiber intake in one’s diet; the easiest is by increasing whole grains, fruits and vegetables (leave on the skins) and go for dark leafy greens.

Choose foods that contain whole grains versus those that contain processed flours because during the milling process in flour production these parts are separated.

Add ground flaxseed, wheat germ and fruits to yogurt and cereal.

Implement a fiber supplement to your diet in addition to dietary intake.

So whether it’s to help with weight loss, prevent health diseases, increase digestive elimination, remove toxins, help with cholesterol levels or just for overall well-being, increasing dietary intake is one of the best things you can do to help stay healthy! Just remember to increase your intake slowly and follow intake with adequate amounts of water to ensure proper elimination and transit through your digestive system. Please be sure to check with your healthcare professional before increasing fiber in your diet if you are being monitored for any healthcare condition or taking medication.

References:

Haas, Elson, M.D. Staying Healthy With Nutrition. Berkeley, CA: Celestial Arts. 1992

Sears, William, M.D. and Martha Sears, R.N. The Family Nutrition Book. Boston: Little, Brown and Company. 1999.

WebMD

Linus Pauling Institute

Studies-

The right fiber for the right disease: an update on the psyllium seed husk and the metabolic syndrome.

Giacosa A et al, 2010.

Dietary fiber intake of children and young adults: the Bogalusa Heart Study. Nicklas TA et al, 1995.

The role of soluble fiber intake in patients under highly effective lipid-lowering therapy (Ramos et al, 2011).

Food and Drug Administration. Food labeling: health claims; soluble dietary fiber from certain foods and coronary heart disease. Final rule. Fed Regist. 2003;68(144):44207-44209.

Constipation and risk of cardiovascular disease among postmenopausal women. Salmoirago-Blotcher et al, 2011.

Those realities and statistics are astonishing and the fact is that a lot of the risk factors associated with CVD can be prevented. Let’s look at the risk factors and what you can do to help lower the risks through dietary and lifestyle modifications.

The following information and statistics are from: Heart Disease and Stroke Statistics–2011 Update: A Report From the American Heart Association.

Prevalence and Risk Factors:

1. Hypertension: Data from the (NHANES) 2005–2008 indicated that 33.5% of US adults over the age of 20 have hypertension. This equals an estimated 76.4 million US adults.
2. Smoking: Despite 4 decades of progress, in 2008, among Americans 18 years or older, 23.1% of men and 18.3% of women continue to smoke.
3. High Cholesterol: An estimated 33.6 million adults 20 years or older have total serum cholesterol levels greater than 240 mg/dL, with a prevalence of 15.0%
4. Diabetes: In 2008, an estimated 18.3 million Americans had been diagnosed with diabetes mellitus, representing 8.0% of the adult population. An additional 7.1 million had undiagnosed diabetes mellitus, and 36.8% had prediabetes, with abnormal fasting glucose levels. The prevalence of diabetes mellitus is increasing dramatically over time, in parallel with the increases in prevalence of overweight and obesity.
   1. Obesity: The estimated prevalence of overweight and obesity in US adults (over the age of 20 years) is 149.3 MILLION, which represents 67.3% of adults 20 years or older in 2008.

33.7% of US adults are obese (body mass index greater than 30 kg/m2).

Other Risk Factors:

Stress: Managing stress is important for not only heart health, but also overall well-being. Some stress can be beneficial; however, high levels of stress over an extended period of time can be detrimental to your health and can increase the risk of heart disease, depression and other health conditions. Stress can be an individual risk factor or it can worsen other risk factors such as high blood pressure. It is important to try and reduce stress because it can lead to unhealthy, persistently elevated levels of stress hormones like adrenaline and cortisol. “Studies also link stress to changes in the way blood clots, which increases the risk of heart attack” (WebMD).

What we eat: Poor diet is directly linked to CVD and diets high in cholesterol, saturated fats and salt as well as; processed, refined, and fried foods, greatly contribute to the risk of CVD. These foods may also contribute to weight gain and take the place of nutrient-dense foods like fruits, vegetables, whole grains and fiber. High intake of sugar is also a major factor in heart disease and despite the fact that in 1964 this connection was linked and numerous studies since then have supported this relationship, sugar consumption has increased by over 19% in the U.S.

What we drink: Excessive intake of caffeine and alcohol has also been attributed to CVD; caffeine being a stimulant increases heart rate and blood pressure. Alcohol is a minor risk factor for CVD on its own and can raise blood pressure, total blood fats and heart disease risk and lower magnesium levels. Water quality contributed to CVD risk too; for example, soft water replaces minerals such as calcium and magnesium with sodium, which can increase blood pressure. It good to know the quality of your water and if you have soft water, it is better to drink spring water or purified water.

Lack of Exercise: Many studies have attributed lack of exercise to increased risks in CVD. One study states, “our results show a significant association between low levels of activity and high composite risk factors for CVD, even in young children. Much of the association was driven by body fat measurements and oxygen intake” (Tanha T et al, 2011). Exercise helps lower stress levels, decrease fat, lower weight, and strengthen the heart and circulatory system.

Family History: We can’t choose our family and with that we can’t choose our family history, however, we can work towards prevention with lifestyle and diet modification.

What Cost: The cost of CVD extends not just to health and quality and of life, but also monetary costs in our society. The total direct and indirect cost of CVD and stroke in the United States for 2007 was estimated at $286 billion. By comparison, in 2008, the estimated cost of all cancer and benign neoplasms was $228 billion, showing that CVD costs more than any other diagnostic group. Also the total number of inpatient cardiovascular operations and procedures have increased 27% from 1997 to 2007 (5.382 vs 6.846 million).

Now that you have an understanding of the risk factors and statistics associated with heart disease, let’s explore the ways you can go about reducing the risks and keeping your heart healthy! Below is the Top Ten Natural and Home Remedies to a Healthier Heart along with additional information on basic dietary and lifestyle modifications you can implement to prevent or reduce the risk of CVD.

Top Ten Natural and Home Remedies to a Healthier Heart:

Omega-3 Fatty Acids: Fish oil is a rich source of the two essential omega-3 fatty acids known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which is found in the tissues of cold water, oily fish. Most people don’t consume enough fish weekly to maintain proper levels, therefore supplementation is necessary. “Daily fish oil is an effective preventive strategy against heart disease, and has been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (“good”) cholesterol” (Dr. Weil).

Research indicates omega-3s down regulate inflammation which may help reduce the risk and symptoms of a variety of health conditions affected by inflammation, including heart attacks. “Intervention studies confirmed that the consumption of n-3 PUFA provided benefits for primary and secondary prevention of cardiovascular disease” (Adkins et al, 2010).  Eating Fish or supplementing with a fish oil will let you achieve a healthier heart.

Garlic: Ah garlic, my favorite! Whether culinary use or in capsule form garlic has been shown in numerous studies to promote a healthier heart! “Most recent data published after year 2000 convincingly point out that garlic and its various forms reduce cardiovascular risk, including abnormal plasma lipids, oxidized low density lipoproteins (LDL), abnormal platelet aggregation and a high blood pressure” (Ginter et al, 2010). Garlic has been shown to raise HDL cholesterol levels while lowering LDL levels, triglycerides and cholesterol, the health benefits are plentiful!

CoQ10: Coenzyme Q10 is found in blood and in all organs, it is made in our bodies and also obtained in our diet from oily fish, organ meats and whole grains. CoQ10 is important for many functions in the body and has been shown to help with heart function and lower blood pressure. “Many neurodegenerative disorders, diabetes…muscular and cardiovascular diseases have been associated with low CoQ(10) levels” (Villalba et al, 2010). Studies also have shown that CoQ10 improves endothelial function (Littarru et al, 2010) and overall will help with a healthier heart.

Antioxidants: antioxidant rich nutrients are important for protecting tissue and vascular linings from free-radicals. Vitamin E: is known to possess strong antioxidant properties and help prevent the oxidation of fats. Lowered vitamin E levels have been connected to increased platelet stickiness. Vitamin C: is also a valuable nutrient which may help improve cholesterol metabolism, total and LDL cholesterol, as well as, being a valuable nutrient for its antioxidant power.

One study stated “the results suggest that supplementation with a combination of vitamins E and C reduced lipid peroxidation and strengthened the antioxidant defense system. Hence, there will be beneficial effects on the heart by reducing oxidative stress in CVD patients” (Karajibani et al, 2010).

Vitamin D: With a huge increase in research connecting Vitamin D supplementation with a variety of health benefits, it seems to be the Vitamin that has taken the spotlight recently. There is good reason and most importantly, good research substantiating its effectiveness. It’s well understood that adequate Vitamin D levels are vital for so many different reasons and cardiovascular health is no exception. “Inadequate vitamin D status adversely affects musculoskeletal health. Furthermore, vitamin D deficiency and insufficiency are associated with increases in parathyroid hormone levels… worsening of insulin resistance, and predisposition to systemic inflammation, hypertension…and diabetes. Epidemiologic studies also consistently find that low 25-hydroxyvitamin D levels are associated with increased risks for all-cause and cardiovascular mortality” (O’Keefe, 2011). The RDA for Vitamin D is 800 IU and most effectively obtained with supplementation.

Resveratrol: Resveratrol is the polyphenol present in grapes and red wine that is said to be responsible for wine’s heart healthy reputation and is attributed to the so-called French Paradox. The French Paradox is derived from the fact that “In most countries a high intake of saturated fat is positively related to high mortality from coronary heart disease (CHD). However, the situation in France is paradoxical in that there is a high intake of saturated fat but low mortality from CHD” (Renaud, 1992). Resveratrol is also found in peanuts and most supplements contain Resveratrol derived from Japanese knotweed.

Polyphenols are water-soluble antioxidants, which research has revealed, contain more antioxidant activity than Vitamin C or Vitamin E. One study showed that “Resveratrol possesses potent antioxidant properties and has been shown to decrease low-density lipoprotein-cholesterol oxidation and platelet aggregation” and “overall observation indicates that Resveratrol has a high therapeutic potential for the treatment of cardiovascular diseases” (Das, 2010).

Magnesium: Magnesium is an essential mineral and is involved in numerous enzymatic reactions which contribute to cardiovascular function. Many things in our diet contribute to lower magnesium levels; such as, drinking soft water, alcohol, caffeine, sugar, additional supplemental Vitamin D and calcium, sugar and other refined and processed foods. Levels are also lowered by some health conditions like high blood pressure, kidney stones and heart disease. Though research is conflicting related to the direct correlation between magnesium levels and CVD, “studies have indicated that a decreased concentration of magnesium is found in the heart and blood of heart attack victims” (Haas, 2004).

L-Carnitine: L-Carnitine is a naturally occurring amino acid that is an essential part of the metabolism of fat in the body. L-Carnitine functions as a transporter of fatty acids into the mitochondria, which is the “metabolic furnace” of the cell. Though the most significant source of L-carnitine in human nutrition is meat, it can be synthesized in the human body from dietary amino acids and also supplemented.  L-Carnitine has shown in studies to have a beneficial effect on several cardiovascular risk parameters and exercise capacity. One study revealed “l-Carnitine supplement reduces serum CRP, a marker of systemic inflammation, and plasma fibrinogen, an inflammation-related coagulation factor, in hemodialysis patients. Therefore, l-carnitine may play an effective role in preventing cardiovascular diseases in these patients” (Hakeshzadeh et al, 2010). It is important to note that L-Carnitine is not recommended for individuals with active liver and kidney disease, or with diabetes.

Selenium: Low selenium levels have been linked to an increase in heart disease and “prospective studies of renal insufficiency show that it is associated with low-selenium levels and increased cardiovascular disease risk” (Eaton et al, 2010). Though studies have suggested that low levels of selenium may increase cardiovascular disease, research is inconclusive at this time; however, obtaining the adequate levels (RDA 55 mcg/day) through diet and supplementation may help support the health of the heart.

Fiber: There’s not much fiber can’t do! Fiber is necessary for health and though obtaining fiber through diet (fruits, vegetables, whole grains) is ideal, most Americans do not reach the dietary recommended amounts, therefore, supplementation may be beneficial. Fiber lowers the risk of CVD in many ways, including, binding to fats and cholesterol to decrease their absorption. Numerous studies have shown that fiber helps: lower bad cholesterol (LDL), raise good (HDL) cholesterol and reduce blood pressure. By affecting the LDL/HDL ratio, fiber may help to reduce cardiovascular risk as well.

Additional Diet and Lifestyle Modifications:

“To achieve improvements in cardiovascular health, all segments of the population will need to focus on improved cardiovascular health behaviors, in particular, with regard to diet and weight, as well as on an increase in physical activity and further reduction of the prevalence of smoking” (Roger et al, 2010)

Diet Overview and Goals:

“Cardiovascular disease represents an unparalleled proportion of the global burden of disease and will remain the main cause of mortality for the near future. Fortunately, most premature cardiovascular deaths are preventable. Therefore, prevention becomes vital and diet has shown beneficial effects to protect from CVD” (Núñez-Córdoba et al, 2011) “A healthy diet is one that is rich in fruits and veg­etables and low in saturated fat (<7–10% of daily caloric intake) and cholesterol (<300 mg/day). Whole grains and high-fiber foods should be encouraged, as well as fish, especially oily fish, at least twice a week. Diets high in fish, marine omega-3 fatty acids, folate, whole grains, dietary sources of vitamins E, C and b-carotene, fruit, and fiber, as well as moderate alcohol intake are supported by moderate levels of evidence. Salt should be limited to approximately one teaspoon per day” (Davis et al, 2011).

Fruits and Vegetables: “Fruits and vegetables are dietary sources of natural antioxidants and it is generally accepted that antioxidants in these foods are key in explaining the inverse association between fruits and vegetables intake and the risk of developing a cardiovascular event or having elevated levels of cardiovascular risk factors” (Núñez-Córdoba et al, 2011). Fruit and vegetables also increase the intake of dietary fiber, helpful for reducing cholesterol and blood pressure which will promote a healthier heart.

Whole Grains: These complex carbohydrates add beneficial fiber and nutrients to the diet. Unprocessed nutrient-dense grains provide healthy amounts of Vitamin E, B Vitamins and multiple minerals. Whole grains also provide sustained energy versus their refined counter parts.

Goals to a healthier heart:

Maintain a healthy weight

Exercise

Lower LDL Cholesterol and Raise HDL

Manage blood pressure and reduce sodium intake

Keep blood glucose levels within normal range

Reduce fat intake

Decrease sugar intake

If you smoke-Quit!

Working towards a healthier heart is a preventative measure that will circulate through your veins and increase vitality. Please share this information with anyone in your life that you care about. Knowledge is power and sharing ways to prevent heart disease and reduce CVD risks by making lifestyle and dietary modifications is the first step towards a healthy heart and healthier you!

As always please consult with your doctor before starting any exercise or supplement routine, especially if you are being monitored for any health condition or taking medication.

References:

Studies:

Heart Disease and Stroke Statistics–2011 Update: A Report From the American Heart Association (Roger et al, 2010).

The online version of the article, along with updated information and services, is located at: http://circ.ahajournals.org/content/123/4/e18

Circulation 2011, 123:e18-e209: originally published online December 15, 2010 doi: 10.1161/CIR.0b013e3182009701

How to stay heart healthy in 2011: considerations for the primary prevention of cardiovascular disease in women (Davis et al, 2011).

Lack of physical activity in young children is related to higher composite risk factor score for cardiovascular disease (Tanha T et al, 2011).

Mechanisms underlying the cardioprotective effects of omega-3 polyunsaturated fatty acids (Adkins et al, 2010).

Nutritional supplements for older adults: review and recommendations–Part II (Buhr et al, 2010).

Garlic (Allium sativum L.) and cardiovascular diseases (Ginter et al, 2010).

Therapeutic use of coenzyme Q10 and coenzyme Q10-related compounds and formulations (Villalba et al, 2010).

Clinical aspects of coenzyme Q10: an update. (Littarru et al, 2010).

Antioxidant vitamins and cardiovascular disease (Núñez-Córdoba et al, 2011)

Effect of vitamin E and C supplements on antioxidant defense system in cardiovascular disease patients in Zahedan, southeast Iran (Karajibani et al, 2010)

Vitamin D Supplementation for Cardiovascular Disease Prevention (O’Keefe, 2011)

L-Carnitine protects plasma components against oxidative alterations (Kolodziejczyk et al, 2011)

Effects of L-Carnitine supplement on plasma coagulation and anticoagulation factors in hemodialysis patients. (Hakeshzadeh et al, 2010).

The association of low selenium and renal insufficiency with coronary heart disease and all-cause mortality: NHANES III follow-up study (Eaton et al, 2010).

Book:

Haas, Elson, M.D. Staying Healthy With Nutrition. Berkeley, CA: Celestial Arts. 1992

Websites:

American Heart Association

Centers for Disease Control and Prevention

Linus Pauling Institute

Alternative Medicine Review

Cold and Flu Vitamins and Minerals

Vitamin C : Everyone knows that vitamin C is great for colds, but scientifically vitamin C has proven itself continuously in research with its ability to stimulate the immune system, this benefit paired with its antioxidant properties may help in the prevention and treatment of certain health conditions. Vitamin C may also activate the white blood cells responsible for the first line of defense against an attack and also increase production of lymphocytes, white blood cells vital in antibody production and cellular immune functions which may aid in fighting bacterial, viral and fungal infections. Vitamin C needs increase due to different situations such as; stress, physical activity, environmental factors such as cold weather, smoking, certain medications and the onset of an illness. Elson Haas, MD recommends increasing and decreasing amounts of vitamin C slowly, as well as, taking the amount in multiple doses throughout the day because vitamin C works rapidly. The U.S. RDA is 60 mg daily of vitamin C; however, smokers need 35 mg daily more (95 mg daily) due to increased oxidative stress caused by cigarette smoke and in times of cold or illness the amount recommended varies anywhere from 250 mg to 2,500 mg daily.

Zinc: Think Zinc! Zinc is a great supplement for cold and flu season because of its important role in immune response. Studies have shown that supplementing with zinc may reduce the incidence of respiratory infections, while another study in men and women over 65 found that zinc supplementation of 25 mg/day for 3 months showed great improvement in immune function over placebo. The U.S. RDA is 15 mg with additional amounts needed during pregnancy and lactation. Generally 15-30 mg of zinc is adequate and typically provided in multi-vitamins.

Vitamin A : A vitamin with many important functions in the body! “Vitamin A is commonly known as the anti-infective vitamin, because it is required for normal functioning of the immune system” (Linus Pauling). Vitamin A’s antioxidant properties help the body neutralize free radicals and can help protect the body tissues from environmental stressors. Vitamin A is also well known for its importance in eye sight and healthy skin growth. Vitamin A deficiency can cause increases infection rate and lowered immunity function. The U.S. RDA for Vitamin A for adults is: men 900 mcg/day (3,000IU) and women 700 mcg/day (2,333IU). Most multi-vitamins contain the RDA for vitamin A.

Echinacea: Also known as purple coneflower, Echinacea has a well-deserved reputation for immune enhancement. Used extensively in Native American medicine for pain relief, wound treatment, symptoms associated with respiratory infections and the cold, it was also held in high regard by the Native Americans; as well as, the frontiersmen of the US for its action on snake bites.  Today Echinacea is utilized for a variety of healthcare conditions from sinus infections to digestive issues. Studies have revealed Echinacea’s antibiotic, antiviral, immunity boosting and wound healing properties and though research is still being conducted to determine its value in treating mild infections, individual reports touting its positive effects boosted its reputation and made it one of the most used herbs for preventing and fighting cold and flu symptoms. Echinacea can be taken in various forms; capsules, tinctures, tea and homeopathic remedies.

Garlic: More than just a culinary gem, garlic has a long history of medicinal use, Egyptians used garlic as a food source and medicine, Greek scholars reference its medicinal qualities and modern research has revealed its many healing properties. In human studies, “ it has been confirmed that garlic produces symptomatic improvement in persons with physical fatigue, systemic fatigue due to cold, or lassitude of indefinite cause, suggesting that garlic can resolve fatigue through a variety of actions” (Morihara et al, 2007). Additional studies have shown that garlic may exert antilipidemic, antihypertensive, antineoplastic, antibacterial, antibiotic, immunostimulant and hypoglycemic properties. Available fresh or in odorless capsules, garlic is a wonderful addition to your diet or supplement regimen not only during cold season, but year round!

Elderberry : and Sambucol (a black elderberry extract) have been shown to exhibit immune boosting properties and are well known as supportive agents against the common cold and influenza. One study showed an “elderberry liquid extract proved to be active against human pathogenic bacteria as well as influenza viruses” (Krawitz et al, 2011). With a rich history in traditional medicine as a remedy for upper-respiratory infections, hay fever, coughs and colds paired with research proving its immune boosting activity, Elderberry maybe a wonderful ally in fighting the common cold.

Ginger: Used most often for symptoms such as nausea and digestive issues, Ginger can be helpful in easing indigestion and increasing food absorption during times of illness. Ginger’s diaphoretic activity (induces sweating) can create an eliminative sweat to help with fighting off infection. Ginger can also help stimulate circulation and warm the body to help ease a common symptom of a cold or flu—a chilled body, hands and feet. Traditionally Ginger was used for its action on the lungs as an expectorant, dispelling mucus and phlegm. Ginger can be used as a culinary addition to foods to increase heat or in tea or capsule form.

Oscillococcinum: One of the most popular remedies for flu-like symptoms in France, this homeopathic remedy has been gaining popularity in the United States. Oscillococcinum is thought to be most effective if taken at the onset of flu symptoms (homeopaths recommend within the first 48 hours). Research has indicated that Oscillococcinum may help decrease the duration and severity of influenza and one study with 237 subjects exhibiting influenza-like symptoms showed that the “proportion of cases who recovered within 48 h of treatment was greater among the active drug group than among the placebo group” (Ferley et al, 1989).

Cold and Flu Home Remedies

Neti Pot: I love my Neti Pot—and I’m not alone! Ear, nose, and throat specialists recommend nasal irrigation with a Neti Pot to help remove built up congestion matter in the nasal passages. Many people use the Neti Pot to help with allergies, removing irritants inhaled from the environment and to ease symptoms related to congestion, such as; pain and pressure in the sinus region. “Research backs up these claims, finding that nasal irrigation can be an effective way to relieve sinus symptoms when used along with standard sinus treatments. For some people, nasal irrigation may bring relief of sinus symptoms without the use of medications” (WedMd). It feels awkward at first, but follow directions carefully and reap the benefits of this Ayurvedic remedy that is backed by modern science.

Eucalyptus Oil: This wonderful oil is well-known for its use as an inhalant for colds and excess phlegm. Eucalyptus possesses antiseptic qualities and its volatile oils are also antibiotic in nature. When utilized with steam as an inhalant, these volatile oils pass through the lungs, are exhaled and may be effective in aiding the body in clearing the lungs and helping with inflammation during times of stress; such as colds and flu. Eucalyptus Oil can also be mixed with non-petroleum/petroleum jelly to create an external balm for the chest at about ¼ cup of jelly with 5-10 drops of oil or to your liking. Never take essential oils internally.

Some additional helpful hints:

Drink Plenty of Fluids:  Tea is a great way to stay warm and get your fluids in (non-caffeinated herbal teas are better because they are not diuretics that can dehydrate you). Hot water with apple cider vinegar and little honey (and you can also add a pinch of cayenne to help open the sinuses) is a delicious concoction you can make with available kitchen ingredients.

Limit sugar and dairy: sugar decreases immunity and dairy increases mucus.

Sleep and Rest: Relax, get plenty of rest and give your body the energy it needs to fight invaders.

There are a lot of ways to help prevent and manage your cold and flu symptoms this season, but always be sure to consult with your healthcare professional especially if you are being monitored for any health condition or taking medication. Also observe your symptoms carefully and be sure to seek medical care for any child less than 6 months, for a fever over 103 degrees or if you are concerned about the duration and severity of your illness and symptoms.

This season…be well….naturally!

Wheat Germ comes in a variety of forms; wheat germ, fermented wheat germ extract, wheat germ oil and wheat germ is also found in skin care products in various forms. So what is the best preparation, what are they used for and can they be a beneficial addition to your diet?

Whole Wheat Grain and it’s Germ

In all whole grains there are three primary parts of the kernel or “berry”; the bran, germ and endosperm. The endosperm is the source of white flour and has the greatest amount of protein in the kernel and also has many B vitamins and comprises the majority of the weight of the kernel at about 83%. Bran rings in at about 14% of the weight, is included in whole wheat flour and contains a lower amount of protein than the endosperm, but larger quantities of the vitamins plus trace minerals and indigestible fiber. In the wheat kernel there is the seed of the plant that is responsible for the growth or “germination” of a new sprout, this is the germ, which is only about 2% of the kernel weight. Wheat germ is found in whole wheat flour, but is usually separated because of the fat that limits the preservation of the flour. Though the germ has minimal amounts of protein, it is rich in B-complex vitamins and trace minerals.

During the milling process in flour production these parts are separated, unless you buy whole grain flour.

Wheat Germ as Food

When you consume all three parts it is considered consuming the “whole grain,” and there are numerous studies that show eating at least 3 servings of whole grains daily versus refined grains can help lower the risk of many health conditions. There is; however, also a lot of nutritional benefits in consuming the germ: it is a rich source of nutrients such as; niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron,  zinc and contains dietary fiber. According to the USDA Nutrient Data Lab, 2 tbsp. of wheat germ provides 50 calories, 2 g dietary fiber, 1 g fat and 3 g protein. With Americans failing to consume the minimal daily requirement of 25 g of dietary fiber daily, wheat germ can be a nutritious and delicious addition to smoothies, hot cereal, yogurt or your favorite baking recipes.

Wheat Germ Oil

Wheat Germ Oil is often used as a nutritional supplement for various health issues, both internally and externally as found in skin products. From uses for hypercholesterolemia to athletic performance to a nutritional supplementation, this oil is a wonderful source of Vitamin E with one tablespoon providing twice the U.S. Recommended Daily Allowance (RDA). Vitamin E is an important antioxidant that helps the body fight free radicals that can potentially lead to oxidative damage.

One “study showed that in patients with hypercholesterolemia, wheat germ oil supplementation was associated with parallel reduction of oxidative stress and platelet CD40L expression suggesting that n-3 fatty acids downregulated CD40L via an oxidative stress–mediated mechanism. With evidence indicating wheat germ oil is an important source of n-3 fatty acids, which may exert an antiatherosclerotic effect via inhibition of oxidative stress”  (Alessandri et al, 2006).

Wheat germ oil, known to contain octacosanols, an alcohol fatty acid naturally occurring in wheat germ, has been utilized by athletes for quite some time as a potent energy source. Though the research is limited, one study showed that dietary supplementation of octacosanol in rats resulted in the rats running significantly longer until exhausted versus their counterparts that were not given octacosanol” (Kim et al, 2003). Though the research is limited in this area many athletes attest to its healthful benefits on their performance.

As a nutritional supplement, wheat germ oil can be a wonderful source of Vitamin E and Omega 3 fatty acids and can be a wonderful addition to a balanced diet.

Fermented Wheat Germ Extract

Developed in the 1990’s, wheat germ extract has been the subject of many studies with exciting results. Reportedly improving the quality of live and containing immune enhancing characteristics, wheat germ extract has been used by cancer patients in studies in conjunction with cancer therapies with great success. Results from in vitro studies show it potentially possesses anticancer, anti-metastatic and immunomodulatory effects as well as; potentially playing a role in reducing cardiovascular symptoms caused by hypertension, diabetes and obesity.  So while fermented wheat germ extract has been creating a lot of buzz in research and the results have been extremely promising, these effects much be verified by larger clinical trials.  It is important to note that cancer and the therapeutic approaches associated with it need to be initiated and monitored by your Primary Care Physician or Oncologist and it is vital to consult with your healthcare provider before starting any supplement regime, especially if you are being monitored for any healthcare condition or taking medication.

Wheat Germ for your skin?

Wheat germ oil helps to promote rejuvenation of dry skin and because it is rich in Vitamin E it helps to encourage skin cell formation to heal damaged skin. Vitamin E’s antioxidant properties also aids in fighting oxidative damage to skin and inflammation. As an addition to your skin regime products containing wheat germ oil can be a way to increase shine and hydration!

No matter what the form, wheat germ, though tiny, packs a nutritious punch inside or out. As always, be sure to check with your healthcare provider before taking any supplements especially if you are being monitored for any health condition or taking medication.

So add some to your food, take some oil or lather it on and germinate….naturally!

Sweetness with no calories, isn’t that the dream? With over two-thirds of Americans overweight or obese and the Type 2 diabetes epidemic on the rise, the desire for healthier alternatives to our current decadence in sugar has increased dramatically. The fact that Americans eat about 50% more sugar than we did half a century ago is alarming and it’s not just the white table sugar that is the main culprit.  Lets explore Natural Sweeteners in detail.

Non-nutritive Sweeteners

Non-nutritive sweeteners is a controversial subject; high-fructose corn syrup, aspartame with phenylalanine, sucrose and now the latest words on the sweet street are the natural sweeteners; Agave Syrup and Stevia: or Rebaudioside-A (Reb-A) Stevia’s GRAS (Generally Recognized as Safe) extract that is being utilized by Coke, Pepsi and other companies in their non-calorie drinks.

So which sweetener is best? What does research say? And can you include these artificial and natural sweeteners into your diet, safely and appropriately?

Natural Sweetener: Stevia – The New Kid on the US Block

Stevia, though it has been used for thousands of years as both a medicinal herb and sweetener, has had limited recognition in the United States as a safe and natural non-caloric alternative to cane sugar and high fructose corn syrup. Stevia is extracted from the leaves of the Stevia  rebaudiana  Bertoni plant, native to Paraguay and Brazil but now grows easily all over the world. Stevia, also known as “sweetleaf” is reported to be up to 300 times as sweet as cane sugar. Stevia is free of calories, and is recognized as a safe alternative for people with diabetes and hypoglycemia because it does not affect blood glucose levels. Up until recently Stevia could only be sold as a dietary supplement and not as a natural sweeteners food product; however, that changed with the GRAS (Generally Recognized as Safe) status given to the Stevia extract; Reb-A (steviol glycosides and steviol); a natural sweetener now found in Coke and Pepsi and also known as Truvia and PureVia respectably. This GRAS status allows Reb A to be used as a natural sweetener in food products. Now, found in the baking section, Stevia’s constituents are gaining acceptance as sugar substitutes and being utilized in foods, drinks and for cooking. Stevia is known to have slight licorice tones in the  natural form, therefore, the extract forms are often preferred for cooking and in coffee and teas, but that is entirely personal preference.

Various studies have been conducted regarding the safety and medicinal use of the Stevia plant and Stevioside and other phytochemical constituents have been established to be safe as a natural non-caloric sweetener as well as reporting other beneficial pharmacological properties. For example, one human study showed that “Stevia preloads reduced postprandial blood glucose and insulin levels, suggesting Stevia may assist with glucose regulation. These effects appear to be independent of reductions in caloric intake, as participants consumed similar calorie amounts in both the Stevia and aspartame conditions. Consumption of Stevia in preloads significantly lowered postprandial insulin levels compared to both aspartame and sucrose, as well as postprandial glucose levels compared to sucrose” (Anton, et al. 2010).

It is important to note that though extracts of Stevia have been shown to potentially decrease blood glucose and assist with glucose regulation along with other exciting beneficial properties, Stevia should not be used as a means to control blood sugar levels or manage diabetes. It is important that you discuss with your doctor all supplements that you are taking, especially if being treated for any health condition, especially diabetes as concomitant use of diabetes medication and Stevia can affect the effectiveness of the medication.  However, studies have shown that Reb A produced under food grade specification according the Good Manufacturing Practices is safe for use as a general purpose sweetener. Used as a non-calorie, non-nutritive, natural sweetener, Stevia (Reb A) is a great use for cooking and is safe for diabetics because it does not alter blood glucose levels.

Natural Sweetener: Agave Syrup – To Cacti or not to Cacti

Agave syrup has less calories and less of a glycemic effect than sugar and is a good addition to cookies and cakes for baking when used in small amounts, it can also be used in coffee and tea, but keep in mind it still contains some calories that should be taken into consideration when consuming. Research has indicated that it has no reported health risks associated with its use in its natural form; however, research is being conducted regarding fructose-containing sweeteners (such as agave; as well as, high fructose corn syrup) and one study concluded that in rats “even moderate consumption of fructose-containing liquids may lead to the onset of unfavorable changes in the plasma lipid profile and one marker of liver health, independent of significant effects of sweetener consumption on body weight” (Figlewicz, et al. 2009). This study was done is rats and therefore the research at this time is inconclusive regarding whether or not agave syrup is a healthful or negative addition to one’s diet.

Agave syrup; however, like high fructose corn syrup, is high in fructose and therefore should be consumed minimally.  So while agave syrup should not be used as a total sugar substitute, at this time, used occasionally and minimally in baking for its sweetness and low calories should be fine, but always check with your healthcare provider if you are being monitored for any healthcare condition or taking medication, especially if related to blood sugar.

Natural Sweetener: High-Fructose Corn Syrup (HFCS) – The Good, The Bad and the Ugly

This is perhaps one of the most controversial of the sweeteners at this time. As stated above in Agave, fructose has been associated with a variety of negative health concerns. Fructose is the primary sugar in fruit and honey but those are not the sources most of us consume our fructose in, instead we are “consuming millions of tons of high-fructose corn syrup (HFCS), which now supplies about 10% of all calories in the U.S diet. This figure is closer to 20% for some people, including many children” (UC Berkeley Wellness Letter, Aug. 2008). Two-thirds of the HFCS is used in many products ranging from soft drinks to pasta sauces causing many individuals consume fructose without knowing. Fructose has become the leading additive in our food supply which brings it to the forefront of causes for various epidemic health concerns in our society today, given the fact that “forty years ago we consumed almost no HCFS and thus much less fructose” (UC Berkeley Wellness Letter, Aug. 2008). “Fructose is associated in epidemiologic studies with greater weight, triglyceride, blood pressure, and insulin resistance levels and in animal and human feeding studies with small dense LDL cholesterol, nonalcoholic fatty liver disease, and greater levels of protein glycation. Fructose intake, based on disappearance data studies, has correlated over the past five decades with increasing obesity prevalence” (Gross, et al. 2004).

Multiple studies have been done and the research is conflicting whether or not HFCS or fructose contains no threats or is associated with our increase in obesity, Type 2 diabetes and metabolic syndrome. According to Dr. Ronald Krauss, “nearly everyone in the field agrees that excess consumption of sugar, and HFCS in particular, contributes to obesity, and I think there will soon be a campaign to reduce it in our food supply, as there was with trans fat.”

As with anything, in moderation HFCS isn’t harmful, but with being in so many of our processed foods, our consumption is so great that its added calories and lack of nutrients could be contributing to our arising health epidemics.

Artificial Sweeteners

Artificial sweeteners or “chemical sweets” (which don’t have quite the same healthy ring as artificial) have been controversial since arriving on the market as food additives. Saccharin, though associated with long-range health concerns is still widely used and aspartame, which is made from the amino acids, aspartic acid and phenylalanine is currently being investigated for causing a wide range of health issues and concerns. Virtually all foods marketed as “sugar free” or “non-calorie” that are sweet utilize one of the following artificial sweeteners; saccharin (Sweet’N Low), aspartame (NutraSweet and Equal),  or sucralose (Splenda).  Though these artificial sweeteners are non-caloric and marketed as a means for weight loss while still enjoying your favorite sweet foods and beverages, research has stated that this type of dietary restriction of calories could potentially have adverse effects such as increased caloric intake and weight gain; as well as, being linked to a long list of negative side-effects and potential health concerns. As a note, research is deemed inconclusive at this time and all the said artificial sweeteners are GRAS (Generally Recognized as Safe) status. It is also interesting to note that some artificial sweeteners are found in combination with one another and with another artificial sweetener, Cyclamate. “Cyclamate, an older product, is ~30 times sweeter than sucrose, but blending of sweeteners may have synergistic effects, and various combinations using this agent are now being developed. Cyclamate was banned in the 1960s after an animal study suggested carcinogenicity, but a Food and Drug Administration (FDA) ruling in 1984 concluded that actual evidence is lacking that amounts used in man are carcinogenic”. (Review, BLOOMGARDEN,May 2011). Intake of artificial sweeteners is at the discretion of the consumer and research is highly controversial this time, but as a rule I always feel, the more natural, the better.

Natural Sweeteners: To Sum up the Sweetness—

Sugar or sweetness regardless of the form can cause negative health effects if consumed in great excess and it is advised to keep this consumption to a minimum. Stevia, at this time seems to have a good amount of research and is more natural and a healthier alternative, but again that is for you to decide, try it out and see how you like it. What kind of sweetener is right for you is a personal choice and one that should be evaluated with your healthcare professional especially if you are being treated for any health condition or taking medication, especially given all the conflicting research and points of view.

On the use of non-nutritive sweeteners it is concluded that “the use of nonnutritive sweeteners is beneficial and allows substantial difference in energy intake. She pointed out that there is a beneficial, presumably cognitive, effect and that consumers of these sweeteners appear to integrate their use of these beverages with an overall pattern of healthy food choices” (Bellisle, et al. 2001: Review, BLOOMGARDEN,May 2011).

Most importantly- it is vital to eat a well-balanced diet, get adequate exercise, consume proper amounts of water and limit your amount of sugars and unhealthy fats in your diet!