Natural Health Advisory

Recently, I have started to use sea salt a lot more in my cooking. But as I replaced the classic iodized table salt with things like Himalayan pink sea salt, I began to wonder, were my iodine levels being affected by this change? Were there foods high in iodine I could be eating more of?

Iodine is essential for your health, so it is important that you get enough in your diet each day. The major use of iodine in the body is in making thyroid hormones. The thyroid is in charge of controlling metabolism and impacts many important functions in the body. If the thyroid gland doesn’t have enough iodine to make the thyroid hormones, it can become enlarged (goiter) and thyroid disorders can occur.

How much iodine you need daily

Normally, people 14 and older are recommended to consume 150 μg of iodine per day, while children one to eight years old should consume 90 μg per day, and nine to 13 year olds should consume 120 μg per day.[1]

To get enough, you’ll want to consume iodine-rich foods.

Foods high in iodine

Iodine is added to salt, making iodized salt a major source of iodine in many diets. There is approximately 71 μg iodine in 1/4 teaspoon of iodized salt.[1] But if you don’t use iodized salt, you’ll want to be extra careful to eat other iodine-rich foods.

Iodine is found naturally in many foods:

• Seaweed (for example nori, kombu, and wakame)
• Seafood
• Dairy
• Eggs
• Grains

For example, a serving of cod contains about 99 μg, a serving of low-fat plain yogurt contains about 75 μg, and one egg contains about 24 μg. A sheet of seaweed can have anywhere from 16 to thousands of μg iodine.[1]

Iodine requirement increases by 50% during pregnancy

Iodine is a vital part of making thyroid hormones, which are crucial for proper brain and neurological development during gestation. These iodine benefits are particularly important during early pregnancy (the first trimester).[2-4] Studies show that children of iodine-deficient mothers tend to show lower cognitive function.

Because of this, the iodine requirement for a woman increases by at least 50% during pregnancy.[2] Pregnant women are advised to consume at least 250 μg per day, compared to the normal 150 μg per day.[5]

Iodine deficiency during pregnancy can lead to cognitive impairments in the child

It is well established that moderate to severe iodine deficiency during pregnancy can impair neurological development of the fetus. Severe deficiency can lead to extreme developmental problems like cretinism, a condition of severely delayed and impaired physical and mental growth.[2,3]

What is less known is that mild iodine deficiency during pregnancy can be very dangerous, too.[1] A large study on over 1000 pregnant women was published in the journal Lancet in 2013. Children of women who had urinary levels of iodine less than 150 μg/g (considered mildly deficient) were more likely to have scores in the lowest quartile for verbal IQ, reading accuracy, and reading comprehension compared to those with levels above 150 μg/g. The farther iodine levels dropped below 150 μg/g, the worse the scores became.[3]

Another study used a nine-year follow up period after pregnancy to assess academic performance in children. They found that children of mothers with iodine levels less than 150 μg/g showed reductions in scores of 10% in spelling, 7.6% in grammar, and 5.7% in English literacy.[6] These results of these studies show that moderate deficiency can result in less severe, but still significant, impacts on brain development and cognition.

Getting enough iodine during pregnancy

Unfortunately, many women don’t get enough iodine during pregnancy.[7] A study published in August 2015 on Swedish women found that the median iodine level of the 459 women was only 98 μg/g, far below the recommended 150 to 250 μg/g.[2]

Pregnant and lactating women should consume 250 μg of iodine per day. Anywhere between 250 μg to 500 μg is considered more than adequate, and over 500 μg is excessive. The minimum daily requirement is 150 μg per day.[5]

Women are recommended to use iodized salt, and to take a supplement that contains 150 μg iodine while pregnant.[7] Talk with your doctor about how to safely get enough iodine into your daily diet to be sure you are helping your baby form a healthy brain.

For more tips on having a healthy pregnancy, read these articles:

• Yoga Found Effective for Pregnancy Anxiety
• The Benefits of Working Out While Pregnant: How to Prevent Gestational Diabetes and Weight Gain
• Natural Tips for Recovering from C-Section Surgery

Share your experience

How do you make sure you get enough iodine daily? Do you use iodized salt? Have you ever been iodine deficient? Please share your thoughts in the comments section below. (Only your first name and last initial will appear with your comment.)

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[1] National Institutes of Health Fact Sheet: Iodine.

[2] Acta Obstet Gynecol Scand. 2015 Aug 20. [Epub ahead of print]

[3] Lancet. 2013 Jul 27;382(9889):331-7.

[4] J Trace Elem Med Biol. 2013 Jul;27(3):174-83.

[5] Paediatr Perinat Epidemiol. 2012 Jul;26 Suppl 1:108-17.

[6] J Clin Endocrinol Metab. 2013 May;98(5):1954-62.

[7] J Clin Endocrinol Metab. 2008 Jul; 93(7): 2466–2468.

The post How Much Iodine Do I Need Daily? Plus 5 Foods High in Iodine to Help You Get Enough appeared first on Natural Health Advisory.

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Natural Health Advisory

Making healthy changes is hard. But studies show that the way we think about these changes can make a bit difference. If you’re trying to lose weight naturally, the way you think about what you can and can’t eat is key to your success. And if a child, spouse, parent, or friend has asked you to support them in losing weight, how you frame your messages is also key. Studies show that people respond better when they focus on what they should do, rather than what they shouldn’t. 

Do you want to improve your health with actions that really work?

Download our FREE report: The 9 Top Health Tips of All Time: How to Implement the Health Choices that Matter Most. You’ll get our healthy eating plan, find out why stress is so dangerous and what to do about it, learn how to get quality sleep, and much more!  

Do vs. don’t messages

Researchers make the distinction between gain-framed and loss-framed health messages. Gain-framed messages focus on the benefits that can be acquired by following a specific recommendation. Loss-framed messages focus on what the person will lose by doing something.[1] For example, a gain-framed or “do” message would be something like, “You should eat more vegetables because they will help you lose weight.” A loss-framed or “don’t” message would be, “You shouldn’t eat donuts because they will make you fat.”

It turns out that most people respond far better to gain-framed messages than they do to loss-framed ones. Researchers from Cornell University discovered that for most of us, “don’t” messages just don’t work. In their study, the researchers looked at 43 published papers that involved health and nutrition messages. They found that “don’t” messages only tend to work with healthcare professionals; these people are knowledgeable in the subject area and are highly involved in solving health problems, so telling them why they shouldn’t do something seems to work well.

But in the general public, people prefer to be told what foods they should eat (and why they are good for them) rather than what they shouldn’t eat (and why they are bad for them).[2]

How to focus on positive, “do” messages

If you want to make better dietary choices, how you frame your message is key. Instead of focusing on the harms of drinking soda, consider how healthy pomegranate juice is instead. Instead of telling yourself (or your loved one) that you shouldn’t eat potato chips as a snack, buy nuts and focus on how they lower cholesterol, make you feel full, and fight heart disease, cancer, and diabetes.

Browse our extensive collection of blogs to learn more about a variety of super foods like cruciferous vegetables or fermented foods that can help improve health and lower weight.

Share your experience

Have you successfully lost weight? How did you do it? Have you ever supported someone else in his or her weight loss efforts? Which strategies worked best? Share your experience in the comments section below.

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[1] Nutr Rev. 2015 Jan;73(1):4-11.

[2] Cornell University Food and Brand Lab. 2015 July.

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Natural Health Advisory

The omega-3 fatty acids found in fish and seafood lower triglyceride levels and offer a variety of other health benefits. While fish oil has been promoted as a leading source of these valuable nutrients, a new generation of omega-3 supplements is on the rise.

Krill, a type of tiny crustacean at the bottom of the food chain, is one of the most prominent species of zooplankton in the Antarctic.[1] It contains the same omega-3 fatty acids as fish oil, and research shows that it may be even more effective at lowering triglycerides than its well-known counterpart.

These 7 ways to lower triglycerides naturally can help you achieve normal triglycerides levels without drugs. Discover them here.

How are krill oil and fish oil different?

Two of the main omega-3 fatty acids found in fish and krill oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).[2] These fatty acids are thought to promote anti-inflammatory processes and have been shown to reduce circulating levels of blood triglycerides.[3] Krill has less EPA and DHA than fish, but the way the fatty acids are stored may make it easier for the body to absorb.[3] In fish oil, the fatty acids are stored as triglycerides; in krill oil, 30% to 65% of the fatty acids are stored as phospholipids.[4]

Is krill oil better than fish oil?

Many studies have confirmed that krill oil effectively lowers triglyceride levels in both healthy people and in those with high triglyceride levels.[5] A study in Lipids in Health and Disease compared the effects of  4 weeks of supplementation with either krill oil, fish oil, or corn oil as placebo. The results showed that the krill oil supplement led to the largest increase in EPA and DHA levels in participants. The authors attribute this effect to the structural differences between krill oil and fish oil.[2]

Another study found that krill oil reduced triglyceride levels more effectively than fish oil, even when given at lower doses. The authors conclude that krill oil “offers a superior approach toward reduction of risk for cardiovascular disease.”[3] Read more about another source of omega 3 fatty acids, flaxseed, here.

Dosage guidance

Krill oil is available as an oral capsule. Research shows that a dosage of 2 to 3 g per day effectively lowers triglycerides.[2,3] Safe, natural, and without side effects, krill oil can be a valuable resource to keep your heart healthy.

For more ideas on natural ways to lower triglycerides, read about tocotrienols here,/span>.

Share your experience

Have you ever used fish oil or krill oil as a supplement? What was your experience? Let us know your thoughts in the comments section below.

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References

[1] Lipids. 2011 Jan;46(1):37-46.
[2] Lipids Health Dis. 2013 Dec 5;12:178.
[3] Altern Med Rev. 2004 Dec;9(4):420-8.
[4] J Acad Nutr Diet. 2012 Feb;112(2):344.
[5] Nutr Res. 2014 Feb;34(2):126-33.

This post originally appeared in 2014 and has been updated.

The post Is Krill Oil Better than Fish Oil for Lowering Triglycerides? appeared first on Natural Health Advisory.

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Natural Health Advisory

Are you at risk of becoming part of the global 26% of adults with high blood pressure, putting you at increased risk for heart disease and strokes? If so, including low-fat dairy or yogurt in your diet can help keep blood pressure under control according to two new studies. While the identification of these foods as high blood pressure remedies is not new, the studies help to build the growing repertoire linking their consumption to lower blood pressure.

In the first study, researchers found that eating a six-ounce cup of low-fat yogurt every three days lowered the risk of developing high blood pressure by 30% compared to those who at one or less servings of yogurt per month. This study examined the effects of consuming low-fat yogurt in just over 2000 adults. Results of the study, funded by Dannon, were presented by a Tufts University doctor at the American Heart Association High Blood Pressure Research 2012 Scientific Sessions in September.

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Commenting on the findings, Dr. Rachel Johnson, chair of the American Heart Association’s nutrition committee, said that the yogurt study reinforced what’s already known about the role of dairy products in the diet.[2]  But she warned that while yogurt can be an effective way to add more dairy products to your diet, care must be taken regarding the amount of sugar in yogurt: “We know that added sugars have the opposite effect on BP, so you need to watch the amount of sugar, and some yogurts are high in sugar.”[2]

The second study, performed by nutrition researchers in the Netherlands, was a large analysis of nine different studies including over 57,000 subjects that have looked at how dairy consumption influences the risk of high blood pressure.[3] The researchers found that people who ate the most total dairy, particularly in the form of low fat dairy and milk, were significantly less likely to develop high blood pressure. The average intake was about 7 ounces (200 grams) low fat dairy or milk per day.

Not surprisingly, cheese and high-fat dairy were not high blood pressure remedies. Neither did yogurt, although the researches did not look at just low-fat yogurt. Had the researches done a separate analysis for low-fat yogurt only, the results may have corroborated those from the Tufts study, above. Other studies have found the association between maintaining normal blood pressure and dairy consumption to be true for both yogurt and milk.[4]

Berries are One of the Most Effective High Blood Pressure Remedies

If you’re avoiding dairy because of lactose intolerance, a milk allergy, or for other reasons, there are still plenty of other high blood pressure remedies you can include in your diet. Plant foods contain chemicals known as polyphenols, which have been shown to have blood pressure-lowering effects. A particular type of polyphenol, a flavonoid called anthocyanin which is found especially in berries, has been shown to be strongly associated with preventing hypertension.[5]

More generally, diets higher in plant foods, such as the Mediterranean diet, contain more blood-pressure lowering polyphenols. In fact, European guidelines currently stress that simply increasing your consumption of vegetables and fruit is a key way can lower your blood pressure if it’s slightly increased.  To learn more about these and other natural high blood pressure remedies, view our resources on the topic.

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[1] Wang H, Livingstone KA, Mayer J, et al. Yogurt consumption, blood pressure and incident hypertension: a longitudinal study in the Framingham Heart Study. Presented at the American Heart Association High Blood Pressure Research Scientific Sessions; September 21, 2012; Washington, DC. Abstract 188.

[2] Nainggolan, L. Food Fighters: Yogurt, Cranberries, Rice/Bran Oil Lower BP. Heartwire; September 20, 2012.  Retrieved from http://ift.tt/1OSPpzc.

[3] Soedamah-Muthu SS, Verberne LD, Ding EL, et al. Dairy Consumption and Incidence of Hypertension: A Dose-Response Meta-Analysis of Prospective Cohort Studies. Hypertension. 2012 Sep 17. [Epub ahead of print] PubMed PMID: 22987924.

[4] Ralston RA, Lee JH, Truby H, et al. A systematic review and meta-analysis of elevated blood pressure and consumption of dairy foods. J Hum Hypertens. 2012 Jan;26(1):3-13.

[5] Cassidy A, O’Reilly ÉJ, Kay C, et al. Habitual intake of flavonoid subclasses and incident hypertension in adults. Am J Clin Nutr. 2011 Feb;93(2):338-47.

This post originally appeared in 2012 and has been updated.

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Natural Health Advisory

What if you discovered you or your loved ones were being exposed to a dangerous toxin that could affect the health of your brain?  This may sound like the plot of a Sci-Fi movie, but according to research, exposure to environmental toxins in our high-tech age is becoming more and more common.  And, repeated exposure to these contaminants can increase your susceptibility for developing mild cognitive impairment (pre-dementia), dementia, and even Alzheimer’s disease.

Although diet, lifestyle, and genetic makeup affect one’s risk for mild cognitive impairment, dementia, and Alzheimer’s, environmental toxins also come under scrutiny as risk factors. In one study, 20% of those with a cognitive disorder had been exposed to chemicals at work or through another source, and researchers have found early-onset mild cognitive impairment and dementia to be associated with a history of toxic exposure. Also, studies show certain pesticides and solvents increase the risk of Parkinson’s disease, mild cognitive impairment and dementia.

The Top 3 Environmental Toxins That Affect Brain Health

• Lead – It’s well known babies and children should avoid lead, but so should adults. Research shows increasing levels of lead in the bones is associated with accelerated cognitive decline. Those with higher lead toxicity showed an additional 15 years of cognitive aging compared to those with lower levels. Also, prenatal exposure to lead may trigger genes that increase production of abnormal brain proteins associated with mild cognitive impairment and Alzheimer’s. Manufacturers are still legally allowed to use small amounts of lead in paints and other products, even research shows there are no “safe” levels of lead exposure.
• Aluminum – Many people avoid antiperspirants containing aluminum because of older research associating aluminum with mild cognitive impairment and Alzheimer’s risk. One study even suggests aluminum-based antiperspirants increase the risk of Alzheimer’s by 60 percent. Newer studies also show aluminum from dietary sources accumulates in the brain, and that higher dietary levels are associated with memory loss. (Read about 8 ways to protect yourself from aluminum poisoning here.)
• PCBs –  Polychlorinated biphenyls were once used in flame retardants, plasticizers, lubricants, and adhesives; but they were banned in the 1970s. However, because they do not break down easily, dangerous levels continue to contaminate our air, water, and food. PCB exposure still affects most of the U.S. population, especially those consuming contaminated fish. PCBs not only affect fetal brain development, but are also may increase the risk of Parkinson’s and Alzheimer’s disease. Studies show that higher levels of exposure are associated with an increased risk of mild cognitive impairment. Also, the toxin significantly increased the rate of death from Parkinson’s and dementia for workers exposed to PCBs on the job. (Read more about endocrine disruptors here.)

How to Lower Your Risk of Dementia and Alzheimer’s

To “clean up” your brain, employ these important strategies:

1. The most obvious way to lower your risk of contamination from toxins is to lower your exposure. Avoid them as much as possible. This means using household and body care products that are natural. The Environmental Working Group has great resources to help you select the best natural products. Many people also prefer organic bedding, clothing, and furniture and use an air filter in their home to remove airborne contaminants.
2. Eeat a whole foods diet free of additives, pesticides, and preservatives, and drinking filtered water. Buy organic or locally-grown produce that is free of these harmful chemicals.
3. Don’t heat food or baby formula in plastic containers or bottles.  Heating plastics (especially in the microwave) can cause toxic chemicals such as PCB’s to leach into the food or beverage.  Also, don’t drink out of water bottles that have been left in a hot car or sunlight for long periods of time. Again, this can cause leaching of the chemicals into the water.

It is important to note that in today’s world, being totally toxin-free is nearly impossible. Unfortunately, toxins have infiltrated every aspect of our environment and we are all contaminated to some degree. Therefore, to further reduce your risk of developing mild cognitive impairment, dementia and Alzheimer’s, it’s important to follow other proven strategies such as exercising regularly, avoiding processed “junk” foods, reducing consumption of sugar laden and  starchy foods, and minimizing chronic stress.

Should I Detox?

When most people think of detoxes, they think of herbs to boost the liver. However the liver cannot process most environmental toxins today, so a liver detox is not really the answer. Instead, by minimizing stress and following other prevention strategies, you can avoid depleting glutathione levels- your body’s master oxidant.

Keeping your levels of glutathione sufficient is key for protection from toxins. Foods that boost glutathione include asparagus, broccoli, avocado, spinach, raw eggs (best to use organic pastured eggs from a clean farm), garlic and fresh unprocessed meats. Glutathione cannot be utilized as an oral supplement. Instead, people take precursors that can boost glutathione, such as n-acetyl-cysteine, milk thistle, alpha lipoic acid, or undenatured whey protein. Glutathione can also be absorbed through an IV at the office of a naturopath or integrative doctor, from transdermal creams, a  nebulizer, or a suppository. To find a naturopath or integrative doctor in your area, use our free online directory.

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[1] Safer Chemicals Healthy Families health report. Alzheimer’s and Parkinson’s Diseases.

[2] Jansson, Erik T. “Aluminum Exposure and Alzheimer’s Disease.” Journal of Alzheimer\’s Disease. 3(2001): 541-549. 9 Jan. 2008.

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santé nature innovation

Un déficit de vitamine K dans votre organisme provoque un regrettable phénomène : le calcium quitte vos os et s’installe dans vos artères.

Tandis que vos os deviennent de plus en plus fragiles du fait d’une déminéralisation osseuse (ostéoporose), vos artères, elles, deviennent rigides sous l’effet de la calcification. Vous vous transformez en massif de corail ambulant. Votre risque cardiaque et votre risque de fracture (au col du fémur, à la hanche et au poignet) augmentent dramatiquement.

Plusieurs études ont d’ailleurs montré que les femmes souffrant d’ostéoporose après la ménopause ont aussi de plus grands risques de souffrir d’athérosclérose [1]. Ce n’est pas un hasard.

À la ménopause, les hormones féminines régulent les cellules travaillant à l’entretien des os. Au moment de la ménopause, la baisse du niveau d’hormones entraîne une désorganisation de ce travail et une fragilisation des os. Le calcium fuit des os et se dépose dans les artères.

Maximiser vos apports de vitamine K2

Pour empêcher la fuite du calcium dans vos artères, il est nécessaire de maximiser vos apports en vitamine K. Vous en trouvez en grande quantité dans les épinards et tous les légumes de la famille des choux, mais il s’agit d’une forme bien particulière de vitamine K : la vitamine K1. Celle-ci est très rapidement utilisée puis éliminée de notre organisme, tant et si bien que ses bénéfices sur la santé mettent des années ou des dizaines d’années à se faire sentir ; bien trop long pour quiconque souhaite retrouver rapidement des os et des artères en bonne santé.

Il existe aussi une deuxième forme de vitamine K, la vitamine K2, qui est active beaucoup plus fortement et beaucoup plus longtemps dans notre organisme, en particulier sous une forme particulière appelée « MK-7 ». Le problème est que cette vitamine est plutôt rare, voire très rare dans l’alimentation moderne. On en trouve uniquement dans le natto, une pâte de haricots de soja fermentée, couramment consommée au Japon mais presque introuvable en Europe.

Les Japonais de certaines régions, qui mangent du natto plusieurs fois par semaine, ont des niveaux sanguins de MK-7 bien plus élevés que les autres et également beaucoup moins d’ostéoporose et de fractures osseuses.

Il existe aussi la vitamine K2 MK-4. Moins efficace que la MK-7, elle est aussi beaucoup plus courante : on en trouve en quantité notable dans les œufs (entiers), les foies d’animaux et de poisson. Une étude japonaise de deux ans montre ainsi que la vitamine K2 MK-4 a diminué l’incidence des fractures de la colonne vertébrale de 52 % chez 120 patientes souffrant d’ostéoporose par rapport à des sujets n’ayant pas reçu de supplémentation [2].

Dans les pays occidentaux, de nombreuses personnes mangent peu ou jamais de ces produits et cela pourrait expliquer l’extrême fréquence, actuellement, des problèmes cardiaques et de la fragilité osseuse chez les personnes âgées.

Notre propre côlon (gros intestin) peut aussi produire lui-même de la vitamine K2, mais encore faut-il que sa flore intestinale soit saine et abondante. La solution la plus efficace peut alors être de prendre de la vitamine K2 sous forme de complément alimentaire. Des études cliniques ont été faites à ce sujet.

10 fois moins de fractures avec la vitamine K2 qu’avec un médicament pour les os

Une étude a comparé les effets d’un complément de vitamine K2 sur l’incidence des fractures de la colonne vertébrale de femmes ménopausées, par rapport à ceux de l’étidronate, un médicament censé produire le même effet.

Les femmes ayant pris 45 mg de vitamine K2 avaient un taux de fractures de 0,8 % contre 8,7 % pour celles ayant pris le médicament, soit dix fois moins [3].

Dans le groupe sous placebo, le taux était de 21 %.

La vitamine K2 prévient les maladies coronariennes

Le lien entre la vitamine K2 et les maladies cardiaques a été établi dans une vaste étude hollandaise en double-aveugle contrôlée contre placebo, qui a porté sur 4800 sujets suivis pendant sept ans.

Cette étude a révélé que les sujets ingérant les quantités de vitamine K2 les plus importantes dans leur alimentation avaient un risque 57 % moins important de mourir de maladie cardiaque que ceux qui en consommaient moins.

Une consommation plus importante de vitamine K2 correspondait également à moins de dépôts de calcium dans l’aorte (une mesure indirecte de l’athérosclérose), alors qu’une consommation moindre montrait une calcification modérée à sévère [4].

Un effet anticancéreux

Notons enfin que dans une petite étude japonaise portant sur 40 femmes ayant une cirrhose du foie, il a été constaté une nette différence de l’incidence de cancer entre les femmes prenant ou non de la vitamine K2 : seulement 2 sur 21 ont développé un cancer dans le groupe supplémenté, contre 9 sur 19 dans celui sous placebo [5].

Peut-être est-ce anecdotique, mais je trouve personnellement intéressant de savoir que, en plus de réduire le risque cardiaque et d’augmenter la solidité de mes os, mon complément alimentaire de vitamine K2 pourrait peut-être aussi réduire mon risque de cancer.

La vitamine D3 renforce l’action de la vitamine K2

Prendre de la vitamine D3 en même temps que la vitamine K2 permet de renforcer considérablement ses effets sur la solidité des os.

Dans une étude, 172 femmes souffrant d’os fragiles (ostéoporose) ont reçu de façon aléatoire de la vitamine K2, de la vitamine D3, l’association des deux ou un placebo quotidiennement pendant deux ans. Leur densité minérale osseuse a été mesurée au début de l’étude puis tous les six mois. L’association des deux vitamines a nettement plus augmenté la densité minérale osseuse que la vitamine K2 seule [6].

La vitamine K2 se présente sous la forme MK-7 qui, nous l’avons dit plus haut, est la fraction la plus active et biodisponible de la vitamine K2.

Ce complément intéresse particulièrement les femmes qui ont passé la ménopause, ainsi que toutes les personnes qui souhaitent que leur calcium se fixe sur leurs os, pas dans leurs artères.

À votre santé !

Jean-Marc Dupuis

 

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Natural Health Advisory

Whether you’re trying to lose weight, treat epilepsy, or control diabetes, our ketogenic diet food list is a valuable tool.

What is the ketogenic diet?

This diet is based around a high-fat, low-carbohydrate approach, with adequate protein to meet your needs. The purpose of the ketogenic diet is to make the body use fats as fuel, instead of glucose (sugar). When the body turns to fat for fuel, the fats are converted into compounds called ketones, which is where the diet gets its name.

Remember these three guidelines to get started:

1. Eat very little, if any, carbohydrates. Avoid added sugars completely.
2. Eat lots of healthy fats.
3. Eat enough high-quality protein to meet your daily dietary needs. Choose healthy protein sources like grass-fed meat, fish, and eggs.

This list can help you to decipher between foods you should be eating and foods you shouldn’t:

DO EAT:

• Healthy fats:
  • Coconut oil
  • Grass-fed butter or ghee
  • Olive oil
  • Avocados and avocado oil
  • Cocoa butter
  • Fats naturally found in grass-fed meats
• Vegetables
  • Peppers
  • Cabbage
  • Brussels sprouts
  • Green leafy vegetables
  • Cucumber
  • Onions
  • Tomatoes
  • Zucchini
  • Cauliflower
  • Mushrooms
• Proteins
  • Grass-fed meats
  • Wild-caught fish
  • Shellfish
  • Nuts and seeds
  • Dairy, if tolerated (especially yogurt, kefir, and cottage cheese)
• Low-sugar fruits
  • Blueberries
  • Blackberries
  • Raspberries
  • Cranberries
  • Strawberries
  • Lemon
  • Lime

DO NOT EAT:

• Carbohydrates
  • Bread
  • Pastries
  • Pasta
  • Cereals
  • Grains
  • Sweetened beverages
  • Candy
  • Starchy vegetables like potatoes
  • Products with added sugar

To follow a ketogenic diet, you’ll likely need to make some adjustments in your daily food intake. And you’ll need to consult with a dietician to make sure that you are safely and properly following the diet.

Who can benefit from the ketogenic diet?

The ketogenic diet is probably best known for its ability to treat seizure disorders, particularly in children, but it has other applications, too:

1. Preventing dementia and Alzheimer’s disease[3]
2. Controlling diabetes[4]
3. Fighting depression[5]
4. Treating bipolar disorder[6]
5. Reducing cardiovascular disease risk[7]
6. Preventing cancer[8]
7. Losing weight and suppressing appetite[9-11]

If you have one of the conditions listed above and think that the ketogenic diet might be right for you, consult with a dietician or nutrition specialist who can help you to come up with a safe and effective meal plan. Guidance from a professional will make sure that you maintain adequate intake of important vitamins, minerals, and nutrients in your diet.

Share your experience

Have you ever used the ketogenic diet to treat a health condition? Did it help? Share your tips for following a ketogenic diet in the comments section below.

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[1] Brain. 2015 Nov 25. pii: awv325.

[2] Neuroscience. 2015 Nov 18. pii: S0306-4522(15)01018-0.

[3] Biomed Res Int. 2014;2014:474296.

[4] J Child Neurol. 2013 Aug;28(8):1009-14.

[5] Biol Psychiatry. 2004 Dec 15;56(12):981-3.

[6] Neurocase. 2013;19(5):423-6.

[7] High Blood Press Cardiovasc Prev. 2015 May 19. [Epub ahead of print]

[8] Redox Biol. 2014 Aug 7;2C:963-970.

[9] Obes Rev. 2015 Jan;16(1):64-76.

[10] Obesity (Silver Spring). 2007 Jan;15(1):182-7.

[11] Br J Nutr. 2013 Oct;110(7):1178-87.

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In part 1 of this article, you learned that living or working in water-damaged homes or buildings can lead to a wide variety of mold exposure symptoms ranging from allergies and fatigue to more severe diseases. You were introduced to the concept that mycotoxins (the toxic byproducts secreted by molds) are the primary cause of mold-related illness, rather than an infection with the mold itself. We will now briefly discuss how this type of mold-related illness is diagnosed as well as the multiple components making up the comprehensive treatment for mold exposure. Lastly, you will learn ways to find a doctor skilled in diagnosing and treating mold sickness.

How mold-related conditions are diagnosed

The technology to detect the presence of mycotoxins in the body wasn’t available until fairly recently. Today, mycotoxins can be detected by a small number of laboratories. One of the leading laboratories for mycotoxin detection is RealTime Laboratories. They use an immunology test called an Enzyme Linked Immunosorbent Assay (ELISA) to test urine samples for Aflatoxins, Ochratoxin A, and Trichothecenes. RealTime laboratories and other labs have shown that these mycotoxins can be detected in the urine and other body tissues and fluids of people who have been exposed to toxin-producing molds in their environment, whereas people with no known exposure to molds or mycotoxins have no or very little detectable mycotoxins.

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A study published in 2013 used these recently developed techniques to test urine from 112 patients diagnosed with Chronic Fatigue Syndrome. The researchers found that 93% were positive for at least one mycotoxin and almost 30% had more than one mycotoxin present. Ochratoxin A was the most prevalent mycotoxin detected (83%) with trichothecenes as the next most common (44%). Over 90% of those positive for mycotoxins reported current and/or past exposure to a water damaged environment.

Mold exposure treatment

While antifungal drugs or natural antifungal agents can be used to treat direct fungal infections (when the fungus itself is growing within the body), treatment for mold exposure is more difficult and does not respond to antifungals since the mycotoxins are typically present without the presence of the fungus itself. The treatment of illnesses caused by mycotoxin exposure begins, first and foremost, with avoidance of further exposure to water-damaged environments and items contaminated by those environments.

Many healthcare practitioners with knowledge and experience in working with mold-related illnesses also recommend decreasing exposure to other toxic chemicals including pesticides, heavy metals, and volatile organic compounds and fragrances in order to reduce total toxin exposure and improve the body’s detoxification abilities.  Another mainstay of treatment is the use of what are known as sequestering agents. These are non-absorbable materials such as activated charcoal, clay, chlorophyll, and the drug cholestyramine, which are capable of binding toxins in the gastrointestinal tract, thus reducing re-circulation and ultimately lowering the total toxic load.

The use of antioxidants, especially glutathione, and the treatment of nutritional deficiencies, especially vitamin D, magnesium, zinc, coenzyme Q10, and B vitamins, is also reported to be helpful. Probiotics and various dietary therapies, especially the identification and avoidance of foods to which one is intolerant, are also commonly used along with the treatments mentioned above.

Finding a doctor who specializes in mold exposure treatment

If you want to find a doctor who has experience in diagnosing and treating mold and mycotoxin-related illnesses, where do you start? One great option is to use our Directory Listing where you can search for a doctor or practitioner who lists “Mold Exposure Treatment” as a primary or secondary practice specialty. You can also look for doctors through the American Academy of Environmental Medicine which publishes an online directory of members. Do not confuse this organization with the American College of Occupational and Environmental Medicine which officially denies the existence of adverse health effects related to the inhalation of mycotoxins.

What has been your experience with mold exposure and the ill effects that have resulted?

Share with other readers what your own experience with molds has been. We’re all in this together so we can help each other by sharing our own journey. What symptoms did you have? Where did your exposure come from? What treatment for mold exposure did you use, and was it successful? Give us your feedback in the Comments Section below.

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[1] RealTime Laboratories. Mycotoxin Poster. 2007 May.

[2] Scientific World Journal. 2013; 2013: 767482.

[3] Toxicol Ind Health. 2009 Oct-Nov;25(9-10):711-714.

[4] Toxicol Ind Health. 2009 Oct-Nov;25(9-10):715-722.

This post originally appeared in 2013 and has been updated.

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Osteoporosis can indeed be incapacitating if your ignore it. But, you can take control of your own health and stop or even reverse bone loss. This typically involves a combination of natural healing strategies – not just a single pill or action. Meaning, you can’t take loads of calcium and expect your bones to magically repair themselves. While calcium and other vitamins and minerals are important for bone health, your body may require additional nutritional support… and you just may be able to get that extra bone-building boost you need from 3 important amino acids.

Why amino acids for osteoporosis? They support calcium’s role

To understand the role of amino acids as a natural treatment for osteoporosis, you first need to understand why your body needs calcium: Calcium is stored in the teeth and bones, with a small amount in the blood stream to aid in regulating heartbeat, releasing hormones, sending and receiving nerve impulses, squeezing and relaxing muscles, and clotting blood. Calcium is continuously lost from the body through sweat and waste. When calcium is lost, it is replaced with the stores found in the bones. In addition, as a process of normal tissue growth, the body constantly breaks down bone material and rebuilds it, using calcium from foods or supplements for replacement.

Discover what causes osteoporosis and learn natural remedies for osteoporosis symptoms with our top five osteoporosis guidelines in our FREE 13-page report, Osteoporosis Guidelines: Natural Remedies for Osteoporosis Symptoms!

This is why calcium is so important for good health – you need an adequate supply of calcium to slow the rate of bone loss and support your other body tissues:

Take Lysine with Your Calcium and Vitamin D as a Natural Treatment for Osteoporosis

Taking calcium by itself – without other supportive nutrients – will do little good because it will not be adequately absorbed by the body. That’s where the amino acid, lysine, comes in to play. Lysine preserves bone density because it aids in the body’s absorption of calcium. It also decreases the total amount of calcium that is lost in urine. When you take lysine with a calcium supplement, your body is able to absorb more of the calcium than it normally would. In addition, lysine works in conjunction with vitamin D to help build and maintain strong bones.

Besides its synergistic effects with calcium and vitamin D, lysine acts to block enzymes which break down collagen. Collagen is the basic component of various connective tissues (such as cartilage) and bone. In fact, collagen makes up about 25 percent of the total amount of proteins in the body. Some people refer to collagen as “the glue that holds the body together.” Without it, the body would, quite literally, fall apart.  Therefore, keeping collagen healthy is a key when you’re using any natural treatment for osteoporosis, and this can be achieved by consuming adequate amounts of lysine.

How to Take Lysine as a Natural Treatment for Osteoporosis

Lysine cannot be synthesized in the body so it must be ingested either through foods or supplements. Foods rich in protein are good sources of lysine: nuts, beans, meat (specifically red meat, pork, and poultry), cheese (particularly parmesan), certain fish (such as cod and sardines), eggs, spirulina, and fenugreek seed. Lysine supplements are available in tablets, capsules, and liquids, and are usually sold in the “L-lysine” form. The typical dosage is 1,000 mg daily.

You should not take lysine if you have a history of gall stones or if you are taking aminoglycoside antibiotics (gentamicin, neomycin, streptomycin, etc.) as it may increase the risk of kidney toxicity.

Arginine as a Natural Treatment for Osteoporosis

Arginine is considered a semi-essential amino acid; although the body normally makes enough of it, supplementation with additional amounts is sometimes needed. Arginine is a crucial factor for bone creation because, just like lysine, it supports the production of collagen. In this way, arginine supports the growth of the osteoblasts (bone-forming cells).[1]

Arginine is so critical for bone health, especially in women over 45, that one study actually showed that an arginine deficiency caused osteoporosis.[2] Other research has revealed that arginine makes bone-building cells more active while at the same time works against bone-destroying cells. Experts therefore recommend that the administration of arginine should be included in any osteoporosis treatment plan.[3]

Combining Arginine and Lysine

Studies have shown that taking lysine in combination with arginine both makes bone-building cells more active and increases the production of collagen. Consequently, you should take arginine and lysine together on an empty stomach in a 1:1 ratio. You should not take both supplements together in their “L” form because they compete with the same receptors in the body. Therefore, it is recommended you take one – either arginine or lysine – in their “L” form and the other should be in the non-L form. For example, take 1,000 mg of arginine with 1,000 mg of L-lysine daily.

Carnitine Used as a Natural Treatment for Osteoporosis in Postmenopausal Women

Carnitine is derived from an amino acid and is closely related to the B vitamins. It is most well-known for its ability to regulate fat metabolism as well as increase energy levels for exercise endurance. Because it is concentrated in the cardiac muscles, carnitine has been shown to reverse heart damage after a heart attack. But, what is not so-well known about carnitine is it is also deposited in skeletal tissues and it can slow bone loss by decreasing the rate of bone turnover, especially in postmenopausal women.[4]

Carnitine is found in beef, bacon and other pork products, cheese, avocadoes and asparagus. It is available in supplement form and is usually labeled, L-carnitine, acetyl-L-carnitine, or propionyl-L-carnitine. The typical dose ranges between 1,000 and 3,000 mg per day.

Choose the Right Kind of Protein Consumption

All of the aforementioned amino acids can be found in protein sources (meats, dairy, and nuts). But, when it comes to bone health, there is one caution to eating large amounts of protein. Researchers have confirmed that the nations of the world with the highest animal protein consumption also have the highest rate of hip fractures. And, this is in spite of the fact that these high protein eaters have some of the highest levels of calcium intake in their foods. Some have used this research conclusion to promote the idea of reduced protein consumption as a means for reducing osteoporosis risk. But, this is not the case.

The key seems to be what kind of protein is being consumed and whether it produces an acid-effect or an alkaline-effect in the body. As the blood becomes more acidic, it takes calcium from the bones to neutralize the acidity. Non-organic meat, dairy, and grain protein are strong acid-producing proteins whereas plant protein such as beans and nuts are alkaline-producing. So the key is to get plenty of protein of the right kind.

To produce a bone-building effect, a person should consume a daily protein intake of 1.0 gram per kg of body weight with a large part of that protein coming from vegetable sources. For a 150-pound person, that translates into 67.5 grams of protein per day (0.45 grams of protein per pound). The bottom line is not to cut back on protein consumption, but to get less of it from non-organic meat, dairy and grain and get more of it from beans, nuts, or vegetables.

Learn more about using diet, supplements and other natural remedies in our Comprehensive Guide, Osteoporosis Relief: Natural Remedies for Osteoporosis Prevention and Treatment. Our Guide gives the complete picture on the most effective and proven ways to protect your health using nutritional supplements and other non-drug approaches. These protocols have solid research behind them and are recommended by leading integrative medicine physicians to their own patients. The Guide puts into one place all the available remedies so that you can determine which ones are most appropriate for you.

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[1] Annals of Surgery. 2001 Sept; 23(3): 369–375.

[2] Journal of Bone and Mineral Research, 2002; 17(7): 1264-1272.

[3] Med Hypotheses. 1994 Nov;43(5):339-42.

[4] Phytomedicine 2008 Aug; 15(8) :595-601.

[5] Biomedicine & Pharmacotherapy. 2001 May; 55(4): 213–220.

[6] L-Carnitine: University of Maryland Medical Center

[7] American Journal of Clinical Nutrition, 2003;77(6):1517-1525.
Originally published in 2013, this blog has been updated. 

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Coconut oil has certainly carried a bad rap in the past – an artery-clogging, cholesterol-raising, heart-attack-causing saturated fat worse than butter or lard. But now it is being promoted as the latest health food super-oil and the ideal cooking oil which enhances the flavor of foods.

But coconut oil is a saturated fat and since the government warns against the consumption of saturated fats to prevent heart disease, many are wondering if coconut oil is really safe. What is the truth? Are all saturated fats “bad” fats? Is coconut oil good for the heart or not? And what about the bad reputation that coconut oil has had in the past?

Is Coconut Oil Healthy?

The coconut oil of yesterday used by restaurants and movie theaters for deep frying and popcorn popping was in fact ultra dangerous and unhealthy. But this was a highly processed form of coconut oil that had been heated and then hydrogenated to increase shelf life. So this processing produces the dreaded trans fats as well as destroying many of the good essential fatty acids and antioxidants found in the oil. The kind of coconut oil of today that has charmed the health food world is unprocessed, “virgin” coconut oil that has not been subjected to the high temperatures and thus maintains intact a storehouse of beneficial nutrients. 

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For a plant oil, coconut oil is very unique; it makes up approximately 65% of the edible section of the fruit. And, coconut oil stays solid at room temperature because its composition is almost entirely saturated fat. However, scientists and nutritionists are increasingly agreeing on a startling fact: just because the oil is a saturated fat does not mean it is bad for your health. Dr. Bruce Fife, ND, author of “The Coconut Oil Miracle” believes the standard opinion on saturated fats is misguided as this does not take into account the positive health effects demonstrated by coconut oil. Dr. Fife notes, “Due to their molecular structure, the medium chain fatty acids in coconut oil can increase the rate of fat-burning within the body. This appears to have several effects on the cholesterol profile in the bloodstream, boosting HDL ‘good’ cholesterol while lowering LDL ‘bad’ cholesterol. The polyphenol content in the oil can also prevent the oxidation of cholesterol, an important step in the development of atherosclerosis (plaque in the arteries).”[1]

Dr. Fife is not the only person touting the benefits of the oil. Dr. Mary Enig, MS, PhD, author of “Know Your Fats” espouses that consumption of coconut oil is a healthy choice for lowering LDL cholesterol levels and thereby decreasing the risk of heart disease. Dr. Enig reports that the effects of coconut oil on people with high cholesterol levels shows, “there is lowering of both total serum cholesterol and LDL cholesterol.”

Research Studies Support the Claims 

The truth is that multiple research studies have supported the claims that coconut oil does not induce heart disease, and in fact, can actually prevent it. Research published as far back as 1992 in the Philippine Journal of Internal Medicine notes, “The available population studies show that dietary coconut oil does not lead to high serum cholesterol or to high coronary heart disease mortality or morbidity.”[2]

A study published in the British Journal of Nutrition also verifies the health benefits. Researchers split study participants into two groups, feeding one group coconut oil and the other group soybeans. The research team found that coconut oil boosted the “good” HDL cholesterol levels, while the soybeans lowered them.[3]

Another study published in the American Journal of Clinical Nutrition again confirmed that coconut both decreases LDL “bad” cholesterol while increases HDL “good” cholesterol levels. In this study, two populations of Polynesians were studied to investigate the effects of saturated fat in coconut oil on cholesterol levels. The research revealed that there was no evidence of coconut oil intake having a harmful effect on the populations’ cholesterol levels. Furthermore, the incidence of atherosclerosis was uncommon; that is, until they significantly lowered their consumption of coconut oil. After the decrease in coconut oil, the study participants experienced increases in total cholesterol and LDL cholesterol, and decreased levels of HDL cholesterol.[4]

Coconut Oil Fights Infection and Reduces Inflammation in the Body

Experts believe that inflammation is the primary culprit of the current rising trend of heart and brain diseases plaguing America. Dr. James O’Keefe, MD, director of preventive cardiology at the Mid America Heart Institute says, “Inflammation is the common denominator in nearly all of the diseases we deal with. Heart disease, diabetes, dementia—they’re all tied to inappropriate, low-grade, chronic inflammation.”[5]

Coconut oil contains two incredible fatty acids that can help reduce inflammation as well as fight infection in the body:

1. Lauric Acid –Approximately 50% of the fatty acids contained in coconut fat are lauric acid. Lauric acid is a medium chain fatty acid, which is formed into monolaurin in the human body. Monolaurin is used by the body to destroy various pathogens including viruses, bacteria and protozoa.
2. Caprylic acid – Caprylic acid is an eight-carbon saturated fatty acid (also called octanoic acid). Caprylic acid is a potent anti-fungal. It is a useful compound for dealing with yeast, candida and other fungal infections because of its unique mechanism for killing off the organisms; its shape allows it to diffuse into the cell membrane before dissolving it. Research published in the Journal of Medicinal Food in 2007 looked at the effectiveness of both coconut oil and the prescription agent fluconazole against a range of candida species. They found that the coconut oil performed just as well as the drug.[6]

Reduce Inflammation with Important Natural Healing Techniques

The reality is that your high cholesterol may be caused by chronic inflammation in your arteries. So something as simple as reducing the inflammation in your body can get your cholesterol levels back in check and help other health problems as well. In addition to a diet that incorporates the healthy fatty acids found in coconut oil, you’ll need to follow an anti-inflammatory protocol applying key natural healing techniques. Our Comprehensive Guide, Natural Cholesterol Control: Achieve Healthy Cholesterol Levels Without Drugs, provides you the tools you need to reduce inflammation.

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[1] “The Coconut Oil Miracle”; Dr Bruce Fife; 2004.

[2] Philippine Journal of Internal Medicine. 1992 May-Jun;30(3):165-171.

[3] Br J Nutr. 1990 May;63(3):547-52.

[4] Am J of Clin Nutr, 1981: 34: 1552-61.

[5] “The Cholesterol-Inflammation Connection,” Health, 2009.

[6] J Med Food. 2007 Jun;10(2):384-7.

Originally published in 2012, this blog has been updated.

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If you suffer from excessive worrying, restlessness, difficulty concentrating, irritability, tension, or sleep disturbances, kava is a natural remedy for anxiety that can help ease these symptoms without the side effects, addiction risks, and hungover feeling common with conventional anti-anxiety medications.

In February, 2013, I reported that researchers at Rutgers and Adelphi Universities had recently reviewed all the published research on natural anxiety remedies. They concluded that kava, the classic medicinal plant from the South Pacific sometimes called kava kava, is the most-studied natural remedy for anxiety and demonstrates the best results in clinical trials. A few months later, a double-blind, placebo-controlled study published in the Journal of Clinical Psychopharmacology confirmed the earlier reports of kava’s clinical effectiveness for anxiety. 

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University of Melbourne researchers study kava, a natural remedy for anxiety, as an alternative to pharmaceuticals

The study involved a total of 75 participants who had been diagnosed with generalized anxiety disorder, the most common anxiety condition. Dr. Jerome Sarris and colleagues at the University of Melbourne designed a six-week study to compare kava extract to placebo. For the first three weeks, they gave each participant either placebo or kava tablets twice per day.

The kava tablets consisted of a water-soluble extract of peeled kava root that included a total daily dose of 120 mg kavalactones, kava’s primary active constituent. If the participants didn’t experience any improvement after three weeks, their dose of placebo or kava was doubled so that the total daily dose of kavalactones was 240 mg.

Kava used as a natural remedy for anxiety significantly decreased symptoms compared to placebo

Results showed a significant reduction in anxiety for the Kava group compared to the placebo group at the end of the study. Participants diagnosed with moderate to severe generalized anxiety disorder had the greatest responses to kava’s anxiety-reducing effects. In fact, by the end of the study, 26% of those in the Kava group had such large decreases in their anxiety symptoms that they were no longer classified as having an anxiety disorder, compared to only 6% in the placebo group. Additionally, the researchers noted that Kava increased women’s sex drive compared to those in the placebo group, an effect that was likely due to lowered anxiety levels.

Kava was safe and well-tolerated, liver concerns addressed

Kava was well tolerated overall, and aside from more headaches reported in the kava group, results showed no considerable adverse reactions that could be attributed to Kava and no differences in signs of withdrawal or addiction between the kava and placebo groups.

While kava’s potential effects on the liver have historically been a concern, results were similar to other controlled clinical studies and showed no significant differences across the two groups for liver function tests.  The increase in headaches may or may not be a meaningful finding which future studies will assess.

How to best use kava for anxiety

If you want to try kava as a natural remedy for anxiety, look for extracts standardized to kavalactones that list the amount of kavalactones in milligrams per serving. Take the equivalent of 60 to 120 mg kavalactones twice per day, for a daily total of 120 to 240 mg kavalactones.

Kava supplements can be a wonderful aid to help lower your feelings of anxiousness. But to truly heal from anxiety and conquer your symptoms for good, you need to also treat the cause by paying attention to nutrition, sleep, exercise, and learning to actively practice relaxation. For a step-by-step guide to finding and treating the underlying cause of your anxiety, see our comprehensive guide, Natural Remedies for Depression: Beating Depression without Drugs.

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[1] J Clin Psychopharmacol. 2013 Apr 30.

Originally published in 2013, this blog has been updated.

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It’s not surprising that nutrient deficiencies are fatigue causes, given that your body’s trillions of cells rely on vitamins and minerals to generate energy. What is surprising is that few doctors recognize the fact that fatigue is often an early symptom of multiple vitamin and mineral deficiencies. Many health care providers also ignore the well-documented fact that lack of vitamins and minerals is a surprisingly common malady. This is true even in the developed world, where we are known as the “over-fed but under-nourished”.

Nutritional deficiencies are surprisingly common

A high percentage of adults in the United States eat less than the minimum daily allowance of many essential vitamins and minerals.[1,2]  A study published in the Journal of Nutrition in 2011, for example, found that even when including vitamin intake from supplements and fortified foods, 97% of Americans don’t get enough potassium, 65% don’t get enough vitamin K, 60% don’t get enough vitamin E, 70% don’t get enough vitamin D, and around 30% don’t get enough vitamins A and C.[3]

Lack of vitamins and minerals slows energy production inside cells

Nutrient deficiencies are classic fatigue causes because they impair cellular energy production. This can result in excessive tiredness and lack of energy as well as many other symptoms. Here, we’ll take a closer look at 3 of the most important nutrients related to fatigue:

1. B Vitamins

B Vitamins are necessary for converting food into energy.  The B vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B12, folic acid, and biotin. If you are lacking in B vitamins, either because your needs are increased or you’re not taking in sufficient amounts, the ability of your cells’ mitochondria to generate energy will be compromised. The mitochondria are the energy power houses of the cell. Due to their critical role in producing the energy that drives every physiologic process, mitochondrial function is an area of intense interest and study. Lack of even just one B vitamin can compromise an entire sequence of biochemical reactions necessary for transforming food into energy. Vitamin B12 deficiencies, in particular, are highly significant fatigue causes, and 10-15% of aging adults have a B12 deficiency.[4] B vitamins can also prevent memory loss and even prevent stroke.

How to use B vitamin supplements for fatigue

It’s safe, easy, and inexpensive to experiment with B vitamin supplements in order to determine whether B vitamin supplementation will help with your fatigue. Try at least 6 weeks of a high potency B complex supplement, along with an additional 2000 micrograms of sublingual (under the tongue) B12 every day.

2. Magnesium

Magnesium is an essential mineral to the human body. It is involved in more than 300 metabolic reactions, a key reaction being energy production. Magnesium is required to form and store the energy molecule ATP. Magnesium deficiency impairs the energy production pathway required by mitochondria to generate ATP. Deficiency of magnesium also reduces the mitochondria’s ability to resist to free-radical damage and results in excessive production of oxygen-derived free radicals and low grade inflammation.[5] Chronic inflammation and oxidative stress have both been identified as causative factors in several fatigue-related conditions such as depression and chronic fatigue syndrome.

As many as 23% of adults in the United States have low magnesium levels and fail to meet the recommended dietary intake of magnesium.[6] Almost half (48%) of the US population consumed less than the required amount of magnesium from food in 2005-2006.[7] Low magnesium levels have been linked to an increased risk of chronic fatigue.[8,9]  Repletion of magnesium in chronic fatigue patients shows clinical improvement in energy levels.

How to take magnesium for fatigue

Magnesium is another safe, inexpensive supplement for you to try to treat your fatigue naturally. Look for magnesium bound to citrateor malate for superior absorption. Both magnesium and malic acid have been found to reduce fatigue. Take 300 mg magnesium citrateor magnesium malate twice a day.

3.  Antioxidants

Antioxidants are chemical compounds that neutralize free radicals by preventing oxygen from reacting with other compounds. Examples include vitamins C and E, the mineral selenium, and the nutrient coenzyme Q10. Like the B vitamins, antioxidants are involved in mitochondrial energy production. The ability of the mitochondria to function properly is compromised when they become damaged by reactive oxygen species (free radicals) produced as a consequence of increased oxidative stress and insufficient antioxidant defenses. This damage results in a decrease in energy production by some of the cells’ mitochondria.

Antioxidants like vitamins C and E, the mineral selenium, and the important nutrient coenzyme Q10 are needed to support healthy mitochondrial energy production. Antioxidant deficiencies, in a way similar to the B vitamin deficiencies, are therefore fatigue causes worthy of addressing. Supplementing with an antioxidant formula which contains high levels of these and other antioxidant nutrients can help with fatigue.[10,11,12]

Tips on supplementing with antioxidants

Make sure the antioxidant supplement you take contains natural vitamin E in the form of “mixed tocopherols” instead of just “alpha-tocopherol.” In addition to the combination antioxidant formula, try adding a separate CoQ10 supplement, aiming for a total of 300 mg CoQ10 per day.

You’ve now seen 3 top nutritional deficiencies as fatigue causes. For more discussion on fatigue causes as well as more powerful natural treatments for fatigue, see Understanding Why You’re So Tired , Why Am I Tired All the Time? and our entire Fatigue/Lack of Energy Resource Center.

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[1] Krebs-Smith SM, Guenther PM, et al. Americans do not meet federal dietary recommendations. J Nutr. 2010 Oct;140(10):1832-8.

[2] Sebastian RS, Cleveland LE, et al. Older adults who use vitamin/mineral supplements differ from nonusers in nutrient intake adequacy and dietary attitudes. J Am Diet Assoc. 2007 Aug;107(8):1322-32.

[3] Fulgoni VL 3rd, Keast DR, et al. Foods, fortificants, and supplements: Where do Americans get their nutrients? J Nutr. 2011 Oct;141(10):1847-54.

[4] Baik HW, Russell RM (1999) Vitamin B12 deficiency in the elderly. Annu Rev Nutr 19: 357–377.

[5] Barbagallo M, Dominguez LJ. Magnesium and aging. Curr Pharm Des. 2010;16(7):832-9.

[6] Beckstrand RL, Pickens JS. Beneficial effects of magnesium supplementation. J Evid Bas Comp Alt Med. 2011;16(3):181-189.

[7] Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012 Mar;70(3):153-64.

[8] Cox IM, Campbell MJ, Dowson D. Red blood cell magnesium and chronic fatigue syndrome. Lancet. 1991 Mar 30;337(8744):757-60.

[9] Moorkens G, Manuel Y et al. Magnesium deficit in a sample of the Belgium population presenting with chronic fatigue. Magnes Res 1997;10:329-337.

[10] Mizuno K, Tanaka M et al. Antifatigue effects of coenzyme Q10 during physical fatigue. Nutrition 2008;24:293-299.

[11] Suh SY, Bae WK, et al. Intravenous vitamin C administration reduces fatigue in office workers: a double-blind randomized controlled trial. Nutr J. 2012 Jan 20;11:7.

[12] Coombes JS, Rowell B, et al. Effects of vitamin E deficiency on fatigue and muscle contractile properties. Eur J Appl Physiol. 2002 Jul;87(3):272-7.

 

This article was originally published in 2012 and has been updated.

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Your total cholesterol and your LDL cholesterol have traditionally been considered the most important predictors of your risk for cardiovascular disease and are therefore most doctors’ primary focus when interpreting your cholesterol test. In addition to these numbers, your HDL and triglycerides are becoming more and more recognized as important risk factors, in and of themselves. But even more telling, according to the latest research, is your cholesterol ratio.

What is cholesterol ratio?

Your cholesterol ratio is the ratio of your total cholesterol to your HDL (“good”) cholesterol level. It can be easily calculated and is often abbreviated TC/HDL-C. This ratio is so commonly used, and has been so extensively studied, that it is fairly routine for most labs to do the calculation for you and to report this along with your other cholesterol findings. Depending on what laboratory

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your doctor’s office uses, you may or may not see this reported along with your other results. To calculate it on your own, just divide your total cholesterol by your HDL. (For example, if your total cholesterol is 240 and your HDL is 38, then 240 ÷ 38 = 6.3 cholesterol ratio.)

Why is total cholesterol:HDL cholesterol ratio better at predicting risk?

If you want to know what your standard cholesterol test says about your heart disease risk, it’s much better to look at these numbers than simply your total cholesterol or your LDL, according to the most recent studies. In fact, as astounding as it might sound, just having a high total cholesterol or LDL cholesterol does not necessarily mean you are at increased risk of heart disease. A study of 3322 middle aged adults published in the Journal of the American Medical Association, for instance, found that while total cholesterol and LDL cholesterol were not associated with increased risk of coronary heart disease in any statistically significant way, the total cholesterol to HDL cholesterol ratio was.[1]

The subjects, who were part of the famous Framingham Offspring Study, did not have any cardiovascular disease to start with. They were followed by the researchers for fifteen years. The investigators tracked the subjects’ cholesterol and monitored them for events resulting from coronary heart disease (heart attacks, chest pain, “coronary insufficiency,” or death from heart disease).  In the end, “…the lipid ratios performed better than the individual lipids for risk prediction…,” according to the study’s authors.[1] While the total cholesterol:HDL-C ratio was associated in a statistically significant way to heart disease, total cholesterol and LDL cholesterol values were not.

Other studies have yielded similar results, indicating that total cholesterol:HDL cholesterol ratio is a better predictor of cardiovascular disease than other individual cholesterol values, especially total cholesterol.[2-3] And if you already have cardiovascular disease, you can lower the chances of it killing you by decreasing your cholesterol ratio.[4,5]

What is an optimal cholesterol ratio?

The optimum ratio of total cholesterol to HDL cholesterol is 3.5 (3.5:1) according to the American Heart Association. That means, if your total cholesterol is 200, you would need an HDL of at least 57 to achieve the optimal ratio of 3.5. Anything less than 3.5 is even better, while anything greater than 3.5 is considered a less-than-optimal cholesterol ratio, which increases your risk of cardiovascular disease.

Optimal LDL-lowering therapy alone fails to avert the majority of heart disease

It’s well known that lowering LDL cholesterol does, indeed, lower your risk for heart disease. But a sad fact is that despite the effectiveness of statin drugs for reducing heart disease risk, even optimal LDL-lowering therapy alone fails to stop 60% to 70% of coronary heart disease cases.[6] Clearly, there’s more to heart disease than LDL cholesterol!

Luckily, by looking beyond just total and LDL cholesterol, you can use your cholesterol ratio from your standard cholesterol test to tell you a lot about your risk for developing heart disease and having a heart attack or stroke.  To improve your ratio, either increase your HDL or lower your total cholesterol, or both. Achieving this ratio of 3.5 or less is quite doable for most people using natural healing therapies. In fact, our free report 7 Natural Ways to Lower Cholesterol: Top Foods, Supplements & Therapies to Achieve Normal Cholesterol Readings gives you 7 top strategies to lower LDL and raise HDL in a natural and safe way. By following the techniques described in our report, you’ll have even more power to take your health into your own hands. Get started now, and you’ll be glad you did.

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[1] Ingelsson E, Schaefer EJ, Contois JH, McNamara JR, Sullivan L, Keyes MJ, Pencina MJ, Schoonmaker C, Wilson PW, D’Agostino RB, Vasan RS. Clinical utility of different lipid measures for prediction of coronary heart disease in men and women. JAMA. 2007 Aug 15;298(7):776-85.

[2] Zhang L, Qiao Q, Tuomilehto J, et al; DECODE Study Group. The impact of dyslipidaemia on cardiovascular mortality in individuals without a prior history of diabetes in the DECODE Study. Atherosclerosis. 2009 Sep;206(1):298-302.

[3] Lemieux I, Lamarche B, Couillard C, et al. Total cholesterol/HDL cholesterol ratio vs LDL cholesterol/HDL cholesterol ratio as indices of ischemic heart disease risk in men: the Quebec Cardiovascular Study. Arch Intern Med. 2001 Dec 10-24;161(22):2685-92.

[4] Keil U, Liese AD, Hense HW, et al. Classical risk factors and their impact on incident non-fatal and fatal myocardial infarction and all-cause mortality in southern Germany. Results from the MONICA Augsburg cohort study 1984-1992. Monitoring Trends and Determinants in Cardiovascular Diseases. Eur Heart J. 1998 Aug;19(8):1197-207.

[5] Real JT, Chaves FJ, Martínez-Usó I, et al. Importance of HDL cholesterol levels and the total/ HDL cholesterol ratio as a risk factor for coronary heart disease in molecularly defined heterozygous familial hypercholesterolaemia. Eur Heart J. 2001 Mar;22(6):465-71.

[6] Gadi R, Amanullah A, Figueredo VM. HDL-C: Does it matter? An update on novel HDL-directed pharmaco-therapeutic strategies. Int J Cardiol. 2012 Jun 3. [Epub ahead of print] PubMed PMID: 22668801.

 

This post originally appeared in 2012 and has been updated.

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Natural Health Advisory

The Mediterranean diet has become quite popular, and for good reason. This healthy diet, full of fish, olive oil, vegetables, and more, has been shown to help fight depression, keep your bones healthy, and lower triglycerides. But did you know that the Mediterranean diet can also protect your brain? This diet is full of foods that help memory, and it might help prevent cognitive decline and memory loss in old age.

What is the Mediterranean diet?

A Mediterranean-type diet is one that focuses on fruits, vegetables, and healthy fats, avoiding processed foods, refined sugars, and saturated fats. The following foods are staples of this kind of diet: olive oil and other healthy fats, fruits and vegetables, nuts and seeds, unrefined whole grains, fish, and legumes.

The Mediterranean diet may protect your memory

A recent study published in the American Medical Association’s JAMA Internal Medicine did cognitive tests on 334 older participants before a dietary intervention, and about four years later. One group of participants was asked to follow a Mediterranean diet plan with added olive oil (1 liter per week), another was asked to follow a Mediterranean diet plan with added nuts (30 g per day), and the last group was asked to keep their diet the same during the study.[1]

While cognitive function significantly declined in people eating their normal diets, people in both Mediterranean diet groups showed small improvements in their cognitive function over the four year follow up. Memory, in particular, was improved in the added nuts group. The researchers conclude, “Our results suggest that in an older population, a Mediterranean diet supplemented with olive oil or nuts may counteract age-related cognitive decline.”[1]

It is likely that there are many reasons why this diet is a great source of foods that prevent memory loss. For one, the diet includes many foods high in antioxidants and anti-inflammatory agents. For example, extra-virgin olive oil and nuts are very rich sources of phenolic compounds, which may help to fight oxidative stress in the brain and prevent neurodegeneration. The diet is also rich in omega-3 fatty acids, which are well known for their brain boosting powers.[1]

Following the Mediterranean diet

Whether you’ve started to notice signs of memory loss, or you want to be proactive in keeping your brain healthy, try out the Mediterranean diet to see if you notice any of the incredible health benefits it has to offer.

To get started, get familiar with these Simple Rules for the Mediterranean Diet:

1. Daily (Eat multiple times per day.)

• Fruits
• Vegetables (excluding starchy corn and potatoes)
• Healthy fats (olive oil)

2. Daily (Eat at least once per day.)

• Legumes (beans, peas, etc.)
• Unrefined whole grains (brown rice, steel cut oats, etc.)

3. Weekly (Eat multiple times per week.)

• Fish (wild)
• Nuts and seeds (almonds, walnuts, etc.)

4. Monthly (Eat 3 to 4 times per month or less.)

• Poultry
• Eggs
• Organic cheese and yogurt

5. Rarely (Eat only on special occasions.)

1. Saturated fats from red meat and dairy products (besides organic cheese and yogurt)
2. Refined sugars and sweets
3. Luncheon/deli meats

Then learn more with our Mediterranean Diet Meal Plan, where you’ll find recipes and useful tips for eating more brain-healthy foods. On your next shopping trip, stock up on these delicious foods so you’ll always have something healthy at hand. Then come back and tell us all about your favorite Mediterranean meals.

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[1] JAMA Intern Med. 2015 May 11. [Epub ahead of print]

The post Foods that Help Memory: The Mediterranean Diet May Prevent Cognitive Decline appeared first on Natural Health Advisory.

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Natural Health Advisory

One of the best ways to lower your blood pressure is to look at your diet first. But this isn’t about taking things away; you can also eat more of the things that help lower blood pressure.

What foods lower blood pressure? One important group is those that contain polyphenols–such as berries.

Polyphenols are a large, diverse family of phytochemicals (chemicals in plants). Polyphenols’ benefits to health are numerous and are particularly profound in terms of cardiovascular health. Like vitamins and minerals, we take in polyphenols through our diets (or from supplements). Unlike essential vitamins and minerals, however, polyphenols do not cause classical deficiencies; rather, they are needed to achieve a full lifespan by reducing the risk of a range of chronic diseases, including hypertension.[1]

Polyphenols’ benefits come from their antioxidant, anti-inflammatory, and blood vessel dilating properties

Scientists used to believe polyphenols’ benefits came from their potent antioxidant properties: polyphenols are powerful antioxidants and the most abundant antioxidants in our diet. But newer research shows they improve health in many ways in addition to acting as antioxidants to decrease oxidative stress. For example, they have the ability to improve blood vessel function and dilate blood vessels, alter the immune system, and decrease inflammation.[2]

Lower your blood pressure with our FREE 18-page report, The Best DIY High Blood Pressure Diet: Top 8 Foods to Lower Blood Pressure. Learn how to reduce blood pressure naturally without the use of drugs simply by eating these eight delicious foods. Get your download today!

Eating a diet that includes plenty of polyphenols benefits cardiovascular health and helps treat hypertension

People who consume the most polyphenols as part of their regular diet have been shown to have the lowest blood pressure.[3] In fact, of all aspects of diet, the overall amount of polyphenols the diet contains seems to be the most important in terms of blood pressure control. All fruits and vegetables contain polyphenols, but certain plant foods, such as berries, cocoa, tea, pomegranate, olives, and grapes, contain especially high amounts of polyphenols. People who regularly consume these foods as part of their diets tend to fare best when it comes to cardiovascular health.

Food rich in anthocyanins, specific types of flavonoid polyphenols, benefits high blood pressure the most

Of the many types of polyphenols, flavonoids, in particular, have been shown to lower blood pressure and exert other actions in the body that help protect the heart and blood vessels from disease.[4] But it gets even more specific than that. Certain berries contain a specific type of flavonoid, called anthocyanins, that researchers from Harvard Medical School discovered are highly beneficial for hypertension.[5] Anthocyanins are the pigments responsible for the red, purple, and blue color of many berries.

The Harvard researchers found that anthocyanins were the primary flavonoid associated with polyphenols’ benefits to blood pressure. Increased intake of anthocyanins–mainly from blueberries and strawberries–reduced the risk of hypertension of up to 12 percent.[5] The investigators followed 133,914 women and 23,043 men for an average of fourteen years, calculating intakes of various classes of flavonoids using food frequency questionnaires performed every four years. The highest average intakes of anthocyanins (from 16.2 to 21.0 milligrams per day) were associated with an 8 percent decrease in the risk of hypertension in all subjects and a 12 percent reduction in risk for people over the age of 60, compared with the lowest average intakes, which ranged from 5.7 to 6.8.

Even if just once a week, consuming blueberries’ polyphenols benefits blood pressure

Just one serving of blueberries per week significantly reduced the risk of high blood pressure by 10 percent in those over 60 compared with people in the same age group consuming no blueberries.[5] In addition to blueberries, anthocyanins are present in other commonly consumed fruits and berries, such as cranberries, blackberries, and strawberries. Blood oranges and black currants also contain very high levels of anthocyanins, according to the researchers.

Hibiscus tea also lowers blood pressure due to anthocyanin content

Another way to get polyphenols’ benefits on blood pressure is to drink hibiscus tea. Hibiscus is high in anthocyanins in randomized controlled trials, the daily consumption of a hibiscus tea or extract produced from the deep magenta-colored calyces (sepals) of the Hibiscus sabdariffa flower significantly lowered blood pressure in adults with pre- to moderate hypertension.[6] In another study, hibiscus tea was as effective at lowering blood pressure as the commonly used blood pressure medication captropril, but less effective than lisinopril.[6]

How to take advantage of dietary polyphenols’ benefits for lowering blood pressure

Berries freeze well and can be enjoyed all year long in smoothies, -in yogurt, and in salads. The internet is a great resource for hot or iced hibiscus tea recipes. And don’t forget to indulge in polyphenol-rich exotic spices, pomegranate juice, and dark chocolate for your heart health, either. To learn more about polyphenols’ benefits other natural remedies for blood pressure, view our resources.

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[1] Br J Nutr. 2008 Jun;99 Suppl 3:S55-8.

[2] Curr Atheroscler Rep. 2013 May;15(5):324.

[3] Curr Pharm Biotechnol. 2010 Dec;11(8):837-48.

[4] Ther Adv Chronic Dis. 2012 Mar;3(2):87-106.

[5] Am J Clin Nutr. 2011 Feb;93(2):338-47.

[6] Fitoterapia. 2013 Mar;85:84-94.

Originally published in 2013, this blog has been updated.

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