Natural Health Advisory

If you have osteoporosis or osteopenia and want to use natural medicine to keep your bones as strong and healthy as possible, consider using probiotics as a key component of your natural treatment for osteoporosis. While experts who study these healthy bacteria have been suggesting for years now that probiotics can be used to treat osteoporosis, only recently have preliminary research results showed that probiotics can be a helpful natural treatment for osteoporosis.

In one of the latest studies linking probiotics to strong and healthy bones, researchers at Michigan State University found that a natural probiotic supplement increased bone formation and bone strength in male mice. Although they’re still not sure exactly how probiotics work to improve bone health, the researchers reported in the Journal of Cellular Physiology that they believe the mechanism is related to way probiotics greatly reduce inflammation in the gut.

Researchers wonder, could probiotics be an alternative to conventional osteoporosis drugs?

The Michigan researchers have been studying probiotics in their hope to find a natural treatment for osteoporosis as an alternative to conventional pharmaceuticals, which can disrupt the natural remodeling of bone tissue over the long term and can cause negative side effects like unusual bone fractures and joint and muscle pain. They knew that osteoporosis can result from intestinal inflammation and that probiotics can have anti-inflammatory effects. They therefore examined whether treating healthy male mice with a probiotic with known anti-inflammatory activity could enhance bone density. 

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!

Researchers used a probiotic strain known to decrease inflammation as a potential natural treatment for osteoporosis

The mice were given a natural probiotic supplement containing a specific strain of Lactobacillus reuteri. This strain of lactobacillus has previously been shown to lower levels of the inflammatory marker TNF-alpha in the intestines. After four weeks of oral supplementation, the probiotic significantly lowered inflammation in the intestinal tracts in the male mice, as expected. It also significantly improved bone health; bone mineral density increased, new bone formed, and bones became thicker in both the spine and the femur. Markers of bone formation, such as the number of bone-building cells known as osteoblasts, also increased.

“We know that inflammation in the gut can cause bone loss, though it’s unclear exactly why,” said lead author Laura McCabe, a professor in Michigan State University’s departments of Physiology and Radiology, in a February 14, 2013 news release. “The neat thing we found is that a probiotic can enhance bone density.”

Surprisingly, the same results were not observed in female mice. There was no increase in bone density when the researchers repeated the experiment with female mice, an anomaly they are currently investigating. Whether a different dose of the lactobacillus reuteri or a different probiotic strain altogether would be effective in female mice is yet to be determined.

Probiotics benefit overall health and treat other conditions in addition to osteoporosis

Despite the negative findings in female mice, most natural and integrative health practitioners recognize that the many benefits of probiotics make them important supplements for overall well-being as well as for plenty of other specific medical conditions in addition to osteoporosis. With their ability to boost immune function and lower inflammation, probiotics have the potential not only to increase your bone density as a natural treatment for osteoporosis, but also to improve your general health, protect you from infections, decrease allergies, ameliorate digestive disturbances, and treat many types of inflammatory conditions. For more information on probiotics and how to use them effectively, see the following:

• Benefits of Probiotics–More Than Just Digestion, These Healthy Bacteria Help With Allergies, Eczema, the Common Cold, and More
• Guide to the Best Probiotic Supplements – The Key is to Match the Strain to Your Condition
• Stomach Problems Linked with Osteoporosis Symptoms

Probiotics should be one of the key components of an effective natural treatment plan for osteoporosis

To effectively use a natural medicine plan for treating or preventing osteoporosis you will need to use several key therapies simultaneously and over a long period of time. These include the increased use of magnesium, Vitamin D, strontium, weight bearing exercise and other key components such as a probiotic discussed here. Access our e-book Osteoporosis Relief: Natural Remedies for Osteoporosis Prevention and Treatment for a complete review of which treatments are best for you.

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[1] J Cell Physiol. 2013 Aug;228(8):1793-8.

Originally published in 2013, this blog has been updated.

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Serotonin is the “feel-good” brain chemical. Too little of this vital neurotransmitter, which enables communication between brain cells, will have you suffering from serotonin deficiency symptoms – depression, anxiety, negativity, cravings for sweets and starches, insomnia, low self-esteem, and poor mood.  What is lesser known is that serotonin is also necessary for cognition, which includes learning, memory, language, problem solving, and decision making.

Researchers have found that serotonin plays vital roles in the areas of the brain that regulate memory and learning, and they are looking at this system as a therapeutic drug target for mild cognitive impairment and Alzheimer’s.[1] Older studies of autopsied brains of people who died from Alzheimer’s showed serious impairment of serotonin systems in the brain, which could, among other things, cause aggression or depression in individuals with mild cognitive impairment or Alzheimer’s.[2]

Escape the grip of depression naturally. Download the Free report: How to Increase Serotonin Levels Naturally: The Top 5 Serotonin Supplements and Strategies to learn how food, exercise, and three simple supplements can boost your mood safely

Watch for serotonin deficiency in the aging brain

As the brain ages, deficiencies in neurotransmitters such as serotonin are more likely to occur. Low serotonin is not so much a specific risk factor for mild cognitive impairment and Alzheimer’s as it is a sign that overall brain health and function are compromised. Likewise, boosting serotonin production may not necessarily prevent mild cognitive impairment or Alzheimer’s. Instead, low serotonin and the symptoms it causes should be seen as red flags that brain health is suffering, which increases the risk for mild cognitive impairment and Alzheimer’s.

Serotonin Deficiency Symptoms:

• Depression
• Pessimism
• Anxiety
• Insomnia
• Repetitive thoughts and obsessive thinking
• Low self-esteem
• Irritability
• Shyness, fears, phobias or panic attacks
• PMS
• Cravings for sugar or carbohydrates
• Seasonal Affective Disorder (depression that’s worse in the winter)
• Feeling better after taking SSRIs (selective serotonin reuptake inhibitor antidepressant medications)

Many of the dietary and lifestyle pitfalls that increase the risk of mild cognitive impairment and Alzheimer’s can also deplete serotonin levels. These include processed diets based on sweets and starchy foods, lack of exercise, and chronic stress. But, the upside to this equation is the same factors that lower the risk of mild cognitive impairment and Alzheimer’s can also improve serotonin activity.

Strategies include:

• A whole-foods, non-inflammatory, ketogenic diet
• Regular exercise
• Addressing poor gut function (gas, bloating, heartburn, pain, constipation, or diarrhea)
• Addressing hormone imbalances (PMS, menopausal symptoms, low testosterone symptoms in men)
• Boosting immune health

The aim is to lower inflammation in the body and brain, as inflammation blocks serotonin production. In fact, research increasingly shows depression to be a symptom of inflammation. Therefore, although diminished serotonin activity may be seen in patients with mild cognitive impairment and Alzheimer’s, it is most likely just one of many symptoms of a diet- and lifestyle-induced inflammatory process that has sabotaged and degenerated the brain to the point of memory loss and dementia.

What’s the take-away message here? Don’t let inflammation zap your brain! Start employing strategies that can decrease your depression symptoms and protect your memory in the future. For more information about these anti-inflammation protocols, view our resources on cognitive decline and memory loss.  You can also download our comprehensive guide, Natural Remedies for Depression: Beating Depression Without Drugs. The guide gives you the full picture on the natural remedies to overcome serotonin deficiency. With adequate serotonin levels in the brain and its proper functioning, you will be positive, happy, flexible, and easy-going. And, you’ll also feel confident knowing you’re taking the appropriate steps to prevent inflammation in your brain, protecting your memory in the years to come.

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[1] Geldenhuys WJ, Van der Schyf CJ. Role of serotonin in Alzheimer’s disease: a new therapeutic target? CNS Drugs. 2011 Sep 1;25(9):765-81. doi: 10.2165/11590190-000000000-00000. Review. PubMed PMID: 21870888.

[2] Alzheimer’s disease and serotonin: a review. Neuropsychobiology 1986;15:133-142 (DOI: 10.1159/000118256)

Originally published in 2012, this blog has been updated.

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Natural Health Advisory

If you’re like millions of others around the world, you have an untreated vitamin D deficiency that is making you weaker and more fatigued. The two studies below looked at how taking vitamins for fatigue can treat this deficiency and boost muscle function and fatigue.

The role of mitochondrial function

Recognizing that vitamin D deficiency is a well-known cause of fatigue and muscle problems such as weakness and pain, researchers from Newcastle University in the United Kingdom compared muscle function and recovery in 12 patients with vitamin D deficiency and 15 controls with normal vitamin D levels. The researchers used magnetic resonance spectroscopy to measure how the muscles use energy during exercise and recover afterwards. This imaging technique shows in real time how the mitochondria inside muscle cells are functioning. Mitochondria are the tiny organelles inside cells that manufacture ATP, the body’s main energy currency. Suboptimal mitochondrial function has been implicated in several fatigue-related disorders, as has low vitamin D levels. Taking vitamin D supplements for fatigue-related disorders is nothing new, but the researchers wanted to see just how the vitamin D treatment affected muscle energy metabolism.

After treatment with vitamin D, the vitamin D deficient subjects’ serum 25-hydroxyvitamin D (25OHD) levels increased significantly, from an average of 9 nmol/L (22.5 ng/mL), which the study’s authors considered severely deficient, to 114 nmol/L (45 ng/mL), which they considered normal. The mitochondrial function in the vitamin D deficient patients’ muscles significantly improved after treatment with vitamin D. The improvement in the mitochondria’s ability to generate energy correlated with the improvements in vitamin D levels. Plus, all the patients reported an improvement in fatigue after vitamin D therapy.

What’s the optimal dose of vitamin D supplements for fatigue and muscle weakness?

The second study compared three months of two different dosages of vitamin D on subjects’ muscle strength and vitamin D levels. Investigators from the Department Endocrinology at St George Hospital in Australia were trying to determine the optimal dose of vitamin D needed to achieve a 25OHD level of at least 75 nmol/L (30 ng/mL), which is at the very low end of the normal range. They also wanted to see what affects these different doses had on the subject’s strength and muscle function.

The Australian researchers randomly assigned 30 vitamin D deficient patients to either 2,000 or 5,000 IU of vitamin D per day for three months. At the end of three months, only 5 subjects (45%) in 2,000-IU group compared to 14 subjects (93%) in 5,000-IU group achieved final 25OHD concentration of at least 75 nmol/L (30 ng/mL). Muscle strength, however, did improve in both groups. The researchers concluded that 5000 IU daily is more effective than 2000 IU for treating vitamin D deficiency.

What to do if you are weak and tired all the time

Results from each of these studies indicate that if you have low energy or muscle weakness and a vitamin D deficiency, you can take vitamin D supplements for fatigue and strength benefits. Your muscles will function better and produce more energy, in part because vitamin D helps improve your mitochondria’s ability to generate ATP. Better strength and energy are only two of the many benefits you’ll get from treating your vitamin D deficiency. Studies indicate you may also notice improvements in your mood and brain function as well as physical symptoms. If you’re weak and tired all the time, you need to have your vitamin D levels checked with a simple blood test. Treatment of your deficiency with 5000 IU of vitamin D a day for three months could be all that’s needed to regain your energy and strength.  You can learn more about vitamin D deficiency here: 10 Vitamin D Deficiency Symptoms that You can Identify Yourself.

Of course, fatigue is a common symptom and has many underlying causes which you may also need to investigate. For some more ideas on what might be causing your fatigue and to learn more about additional supplements for fatigue and boosting energy levels, see our other Fatigue/Lack of Energy articles here.

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[1] J Clin Endocrinol Metab. 2013 Feb 7.

[2] Osteoporos Int. 2013 Mar;24(3):1101-5.

Originally published in 2013, this blog has been updated.

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“Why am I always hungry?” Is that a question you often ask yourself, even after meals? If so, you could have leptin resistance. Leptin, a hormone produced by body fat, controls whether or not you feel full after eating.

Someone with normal leptin function will feel satisfied after eating until it’s time for the next meal. This is because the body secretes leptin when you’ve had enough to eat and tells your brain you’re full. 

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Leptin Resistance Causes Hunger in Overweight Individuals

Because adipose (fat) cells secrete leptin, you would think that a person who is overweight would have plenty of leptin and hence never feel hungry. Unfortunately, this is not true. Excess fat tissue in the body creates excess leptin and leads to leptin resistance, which causes feelings of hunger, even if a person has already had enough to eat. In other words, there is too much leptin circulating in the bloodstream, which overwhelms the body’s cells. In order to protect themselves, the cells shut down their receptors for leptin, thus causing leptin resistance. With no leptin getting into cells, the brain never receives the message it is full, and a person is prone to overeating. In addition to increasing appetite, leptin serves a double whammy by promoting more fat storage. It’s a vicious roller-coaster that makes successful weight loss very difficult!

Leptin is also important for fertility, libido, and puberty, making proper diet and leptin sensitivity important for developing children. In fact, leptin resistance could explain why obese girls are 80 percent more likely to start puberty earlier than normal.

Overeating Caused By High Triglycerides

Leptin resistance isn’t the only battle in the fight against overeating. High triglycerides have been shown to block leptin’s ability to cross the blood-brain barrier (a thin lining that protects the brain) to deliver its satiety signal to the brain. Sugars and carbohydrate-rich foods, such as breads, pasta, rice, and potatoes, raise triglycerides considerably, thus blocking leptin’s ability to tell your brain you’re full.

Diet Can Reverse Feelings of Hunger

If you’ve asked yourself, “Why am I always hungry?”, the first step you can take to normalize your leptin levels is to change your diet. Overeating and eating too many sweets and starchy foods lead to leptin resistance, high triglycerides, and hence the feelings of hunger and intense food cravings. Therefore, the key to unwinding leptin resistance is to adopt a leptin-sensitivity diet that can also help you shed unwanted pounds.

What is a Leptin-Sensitivity Diet?

If you want to overcome leptin resistance and never again ask yourself, “Why am I always hungry?”, consider these leptin-lowering facts:

• Ditch the sweets and sodas. Sugar and corn syrup has been shown to directly make the brain resistant to leptin. Sweets also raise triglycerides so leptin can’t reach the brain.
• Eat a lower-carb diet. Starchy foods (pasta, rice, breads, potatoes, corn, pastries, etc.) spike blood sugar and insulin levels. This in turn increases leptin.
• Consume healthy fats such as coconut oil, butter, ghee, uncooked olive oil, avocado, salmon, etc. Adequate, healthy fats turn on leptin’s satiety switch.
• Consider taking a fish or krill oil supplement. Omega-3 fatty acids modulate leptin.

Remember that overeating causes leptin resistance, which promotes food cravings. Cutting sodas, sweets, high-carb and processed foods, in addition to adding healthy fats will help curb these cravings. Also, don’t forget to exercise regularly. Exercise, particularly strength training and interval training, helps lower leptin.

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[1] Childhood obesity brings early puberty for girls. By Phil McKenna. New Scientist. March 5, 2007.

[2] Triglycerides induce leptin resistance at the blood-brain barrier. Diabetes. 2004 May;53(5):1253-60.

[3] Mastering Leptin: Your Guide to Permanent Weight Loss and Optimum Health. Richard and Mary Guignon Richards. Wellness Resources, May 2009.

Originally published in 2012, this blog has been updated.

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People with mild cognitive impairment (pre-dementia) may not have Alzheimer’s disease; in actuality, they may be suffering from vascular dementia. Experts also call this “vascular cognitive impairment.” It is due to chronic reduced blood flow in the brain, eventually resulting in dementia. Remember, just because you can breathe doesn’t mean your brain is getting enough oxygen!

Who is At Risk for Developing Vascular Dementia?

Vascular dementia is the second most common form of dementia after Alzheimer’s, accounting for up to 40 percent of dementia cases. Risk factors include high blood pressure, heart disease, diabetes, smoking, alcoholism, and high cholesterol.

What Testing Options Are Available?

Although standard blood and thyroid tests may evaluate vascular cognitive impairment, an MRI is the most useful screen, which shows areas of the brain that have been affected by small strokes.

Look for Warning Signs of Vascular Dementia:

The brain has one of the body’s richest networks of blood vessels and is vulnerable to any hindrances in blood flow, which carries oxygen. Without sufficient oxygen brain cells die and the brain degenerates quickly. Everyday conditions that affect many people can also inhibit oxygenation of the brain and increase the risk of vascular dementia. These include:

• Anemia
• Chronic inflammation (such as chronic pain, an autoimmune disease, or other inflammatory disorder)
• Chronic stress
• Low blood sugar (hypoglycemia)
• High blood sugar (insulin resistance)
• Diabetes
• Hypothyroidism
• Smoking
• Aging

What are the Symptoms of Vascular Dementia?

Long before vascular cognitive impairment or dementia sets in, symptoms that can alert you to poor blood flow and oxygenation include brain fog, becoming easily fatigued, cold hands and feet, erectile dysfunction, and chronic fungal growth on fingernails and toenails.

Preventing and Treating Vascular Dementia Naturally

Some of the best ways to oxygenate the brain are to lower inflammation and stabilize blood sugar. This is done through a diet that is anti-inflammatory, liberal in proteins and healthy fats, low in starchy carbohydrates such as grains and potatoes, and based on unprocessed whole foods. A ketogenic diet that uses coconut oil has also been shown successful in some studies for dementia.

Although lifestyle and dietary factors will help improve oxygenation to the brain and body, thus preventing mild cognitive impairment or dementia, certain herbs have also been shown effective in scientific studies. These include:

• Ginkgo biloba: Studies have shown this Chinese extract improves function in those with vascular dementia. Gingko biloba improves blood flow to the brain and is full of protective antioxidants that protect neurons. In a German study those taking the extract saw improvements in memory, daily function, and verbal fluency compared to those taking the placebo. In another study participants using Gingko biloba had significant improvement in apathy, anxiety, irritability, depression, and sleep behavior. Studies on Ginkgo biloba also show that it can cut levels of amyloid precursor protein in half after just 16 months of use.[1,2,34]
• Vinpocetine: This extract of the periwinkle plant improves blood flow and oxygen delivery to the brain, protects brain cells during states of low oxygen, and stimulates neuronal function.[5]
• Butcher’s broom: Butcher’s broom is known for improving circulation to the hands, feet, and brain.[6]

These herbs come in various forms and strengths – tinctures, extracts, drops, etc. Therefore, it is best to follow the manufacturer’s dosing instructions on the label.  To learn more about natural remedies to prevent dementia, view our Top Prevention Strategies for Mild Cognitive Impairment and Alzheimer’s.

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[1] A 240-mg once-daily formulation of Ginkgo Biloba extract EGb 761 is effective in both Alzheimer’s disease and vascular dementia: Results from a randomized controlled trial,” Ihl R, Tribanek M, et al, Alzheimer’s and Dementia, July 2008; 4(4): Supplement, T165-T166.

[2] Scripnikov A, Khomenko A, Napryeyenko O; GINDEM-NP Study Group. Effects of Ginkgo biloba extract EGb 761 on neuropsychiatric symptoms of dementia: findings  from a randomised controlled trial. Wien Med Wochenschr. 2007;157(13-14):295-300. PubMed PMID: 17704975.

[3] Domoráková I, Burda J, Mechírová E, Feriková M. Mapping of rat hippocampal neurons with NeuN after ischemia/reperfusion and Ginkgo biloba extract (EGb 761) pretreatment. Cell Mol Neurobiol. 2006 Oct-Nov;26(7-8):1193-204.

[4] Augustin, S., Rimbach, G., Augustin, K. Schliebs, R., Wolffram, S., Cermak, R. Effect of a short and long -term treatment with Gingko biloba extract on amyloid precursor protein levels in a transgenic mouse model relevant to Alzheimer’s disease. Arch Biochem Biophys. 2009 Jan 15: 481 92): 177 -82.

[5] Inazu M, Matsumiya T. Physiological functions of carnitine and carnitine transporters in the central nervous system. [Article in Japanese]. Nihon Shinkei Seishin Yakurigaku Zasshi. 2008 Jun;28(3):113-20.

[6] Bouskela E, Cyrino FZ, Marcelon G. Effects of Ruscus extract on the internal diameter of arterioles and venules of the hamster cheek pouch microcirculation. J Cardiovasc Pharmacol. 1993 Aug;22(2):221-4. PubMed PMID: 7692161.

Originally published in 2012, this blog has been updated.

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Perimenopause can last for years and the unpredictable symptoms—ranging from PMS to hot flashes— can greatly diminish a woman’s quality of life. Part one of this two-part article discussed the wide variety of symptoms that can happen in perimenopause. Now, in part two, you will learn about perimenopause treatment using three of the best-researched and most effective natural therapies.

Chaste tree berry (Vitex)

Chaste tree berry (the botanical name is Vitex agnus-castus) plays a dual role as a natural perimenopause treatment because it treats both PMS and vasomotor symptoms (hot flashes/night sweats).[1]

Traditionally, chaste tree berry was used almost exclusively for PMS and other disorders in reproductive-aged women, and it is arguably the most effective herbal treatment for PMS available. In a recent review, five of six studies found chaste tree berry extracts to be superior to placebo for treating PMS. It has also been found to be superior to fluoxetine (Prozac) for the treatment of premenstrual dysphoric disorder (a severe form of PMS).[2]

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In terms of menopause symptoms, chaste tree berry significantly decreases the frequency and severity of hot flashes after eight weeks of treatment compared to placebo. It also leads to statistically significant decreases in night sweats, insomnia, anxiety, depression, and headache compared to the control group.[1]

The combination of chaste tree berry and St. John’s Wort may be even more effective than chaste tree berry alone as a perimenopause treatment. This combination was studied in late-perimenopausal women with PMS-like symptoms.[3] Sixteen weeks of the combination was better than placebo and significantly reduced PMS symptom scores, including depression, anxiety, cravings, and bloating.

Another study looked at the combination’s effects in late-perimenopausal or postmenopausal women experiencing hot flashes and other menopausal symptoms.[4] It did not perform better than placebo in this study—both the placebo group and the chaste tree berry/St. John’s wort group experienced significant reductions in hot flashes, depression, and other menopause symptoms.

I recommend women take 500 to 800 mg of chaste tree berry extract per day. One excellent product is Vitex 750 by Vital Nutrients, containing 750 mg of chaste tree berry extract plus 7.5 mg of chaste tree berry and leaf essential oil. Take one capsule daily.

Maca

Maca (botanical name: Lepidium meyenii or Lepidium peruvianum), is a plant of the brassica (mustard) family that grows at high altitude in Peru’s central Andes. Its tubers have been used for centuries as a nutritious food and as a natural medicine to treat infertility, low libido, and female hormone imbalances. Only recently has maca become the subject of intense research and has numerous benefits in perimenopausal and menopausal women.

A proprietary brand of maca extract, called Maca-GO, was studied in a double-blind, randomized, four-month study in early menopausal women. One gram of Maca-GO twice daily for two months alleviated numerous menopausal symptoms including hot flashes, insomnia, depression, nervousness, and diminished concentration, and also had a small effect on increasing bone density.[5] Although maca contains no plant hormones (it is not a phytoestrogens), it stimulated estrogen production and suppressed follicle stimulating hormone (FSH). Maca’s action in perimenopausal and menopausal women is believed to be linked to a group of sterol-like compounds that stimulate hormonal activity in the ovaries via the pituitary gland and hypothalamus.[5]

As a perimenopause treatment, Dr. Hudson typically prescribes Maca-GO at 1 gram twice daily. “The benefits I have seen most frequently in my patients are a remarkable reduction in the number of hot flashes, an overall improvement in mood (less depression and irritability), and increased energy levels,” says Dr. Hudson. I recommend this brand and dose of maca as well.[6]

Read more about maca in Maca Benefits: Low Libido in Women and Stress Relief.

Mind/body therapies

Mind/body therapies, including meditation, mindfulness-based stress reduction, hypnosis, and yoga, decrease symptoms and improve quality of life in perimenopausal women. Mediation sessions twice weekly for eight weeks that included guided imagery, self-affirmation, and silent reflection reduced hot flashes by 67% and depression scores by nearly 70% in one small study.[7]

In a much larger, well-controlled study, mindfulness-based stress reduction sessions once weekly for eight weeks, which included progressive relaxation exercises, meditation, mindful stretching, and education, decreased the bothersomeness of hot flashes by nearly 22% and significantly improved participants’ overall quality of life and sleep quality.[7]

Read more in Practicing Mindfulness Treats Depression for Good.

Hypnosis is another mind/body therapy that has been shown to greatly reduce hot flash frequency and improve sleep quality.[7] Finally, yoga—the most frequently used mind–body intervention for perimenopause treatment—significantly improves psychological and vasomotor symptoms and is better than exercise for improving cognitive function and memory in perimenopausal women.[7]

Is natural perimenopause treatment is right for you?

Managing the unpredictable and wide ranging symptoms of perimenopause can be challenging, but the three natural therapies presented here—chaste tree berry, maca, and mind/body therapies—all work through different natural mechanisms to treat the underlying core imbalances of perimenopause. All three natural therapies are safe, non-hormonal ways to regain a sense of ease and vitality during this important time of transition. Chaste tree berry extract is excellent for women with PMS-like perimenopause symptoms, while maca may be a better perimenopause treatment if hot flashes or low energy are major problems. Mind-body therapies like yoga or meditation will likely benefit you and reduce your perimenopause symptoms no matter what they are.

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[1] J Women’s Health Care 2014;3:5.

[2] Planta Med. 2013 May;79(7):562-75.

[3] J  Alt Comp Med. 2009 Sept;15(9): 1045-1048.

[4] Menopause. 2009 Jan;16(1):156-163.

[5] Int J Biomed Sci. 2006 Dec; 2(4):360-374.

[6] Integr Med J. Dec 2008/Jan 2009;7(6):54-57.

[7] Integr Med Insights. 2014; 9: 17–23.

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There are many reasons why a diet that includes whole grains benefits your health and might help you live longer. For people who can’t imagine cutting carbohydrates and grains out of their diet completely, whole grains in moderation can be delicious, healthy options to mix up meals. But these days, you can find the label, “whole grain” almost everywhere. This overused label can be confusing, however. Is it really a marker of a healthy product? How do you know which products actually contain true, healthy whole grains and which are just posing as health foods? 

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Whole grains have numerous health benefits

A diet with whole grains benefits health by improving cholesterol levels, lipid metabolism, BMI, blood sugar regulation, and immunity.[1,2] Whole grain intake is associated with reduced risk for obesity, type 2 diabetes, cardiovascular disease, and certain types of cancer, like colon cancer.[1-4] Refined grains, on the other hand, can be very detrimental to your health in many ways.

The various protective effects of whole grains might help you to live longer, according to a new study published this March, following over 70,000 women and over 40,000 men from the 1980s to 2010. The results showed that higher whole grain intake was associated with reduced mortality rates (especially those due to cardiovascular disease) in these men and women.[5]

Why are whole grains good for you?

Whole grains are rich in fiber, which has numerous protective effects in the body, including lowering blood pressure, stabilizing blood sugar, and fighting cancer. To read more about the importance of fiber in the diet, read more here.

Recent studies have also found that the benefits of whole grains might have to do with a link between whole grain intake and the microbiome (the population of healthy bacteria in our bodies). Whole grain consumption can increase the microbial diversity in our digestive systems, which can help our metabolism, enhance our immune system, and fight inflammation.[2,6,7]

What are whole grains and what kinds are best?

True whole grains contain three parts, the fiber-rich bran, the endosperm, and the reproductive germ. All three of these parts are important for the benefits of whole grains, especially the fiber content.

Many products labeled “whole grain,” “multi grain,” “wheat,” or “bran” are not actually what you are looking for. You cannot rely on this label, nor can you rely on the color of a piece of bread or a cracker to determine whether or not it is whole grain; products can be dyed darker to look like they are made from more wholesome ingredients, as opposed to the refined ones they actually contain.

When you head to the grocery store, read labels carefully and ask about ingredients when you can to check for 100% whole-grain products. Some examples of whole grains include:

• Oats
• Brown rice
• Quinoa
• Millet
• Sorghum
• Amaranth
• Barley
• Whole-grain corn and popcorn
• Buckwheat
• Rye

One of your best bets for including whole grains in the diet is to choose intact grains, such as whole quinoa as a side dish or oatmeal for breakfast. These options will weed out products that have been highly processed and have lost much of the benefits whole grains have to offer.

Including whole grains in your diet

Just because whole grains offer health benefits does not mean your diet should be dominated by these foods. Instead, whole grains should be used to replace less healthy options; you do not want to add whole grains into your diet in addition to refined grains, you want to use them as healthier alternatives. In general, keep whole grains to a small portion of your diet. Fruits and vegetables should take the starring role on your plate, along with high-quality proteins and healthy fats. Carbohydrates, including whole grains, should be eaten in moderation.

If you are used to eating lots of carbohydrate-heavy, refined grain products, it might take you a while to get used to whole-grain alternatives, which can have a different texture and flavor. At first, try replacing one refined grain in your diet at a time with a healthier, more wholesome whole grain. Here are some tips to get you started:

1. Replace your regular breakfast cereal with oatmeal.
2. Purchase buckwheat, rye, or other true whole-grain breads from a local bakery.
3. Try side dishes like quinoa, wild rice, brown rice, or farro at dinnertime.
4. Replace white pasta with whole-grain options like brown rice pasta, quinoa pasta, or others.
5. Choose a whole-grain cracker or popcorn for a snack.
6. Branch out. Whole wheat is only one whole grain option. Try products made with quinoa, sorghum, brown rice, amaranth, and more – you might be pleasantly surprised and find a new favorite! Plus, these options will give you a variety of nutrients, vitamins, and minerals as well.

Share your experience

Do you include whole grains in your diet? What are whole grains that you like best? Share your experience in the comments section below.

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[1] Am J Clin Nutr. 2007 Dec;86(6):1745-53.

[2] ISME J. 2013 Feb;7(2):269-80.

[3] Am J Clin Nutr. 2013 Aug;98(2):594-619.

[4] Gut Microbes. 2013 Jul-Aug;4(4):340-6.

[5] JAMA Intern Med. 2015 Mar 1;175(3):373-84.

[6] Adv Nutr. 2014 Sep;5(5):556-7.

[7] Proc Nutr Soc. 2014 Oct 23:1-8. [Epub ahead of print]

The post What Are Whole Grains? 6 Tips for Replacing Refined Grains With Nutritious Alternatives appeared first on Natural Health Advisory.

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Natural Health Advisory

Morocco is better known to Americans for being the home of Casablanca (starring Humphrey Bogart and Ingrid Bergman) than it is for cutting edge health modalities. But for lowering cholesterol naturally, the people from this North African country have discovered a unique approach. They use the essential oil of Basil. Research is proving that this and other essential oils may be beneficial in our cholesterol lowering efforts. Essential oils are concentrated liquids derived from plants. They are most often used for their aromas in perfumes and soaps as well as flavoring agents in foods. Essential oils are also utilized as aromatherapy in oil burners or candles and are frequently mixed with lotions for massage. Essential oils have longed been used for a variety of ailments, but now we can add to the list their effectiveness in lowering cholesterol naturally.

Learn the top 7 solutions for lowering cholesterol naturally without the use of drugs in our FREE 12-page report, 7 Natural Ways to Lower Cholesterol: Top Foods, Supplements & Therapies to Achieve Normal Cholesterol Readings!

Cinnamon Oil

Cinnamon essential oil is distilled from the bark and leaf of the cinnamon plant, Cinnamomum zeylanicum. Research in the journal, Diabetes Care, found that intake of 1, 3, or 6 g of cinnamon per day reduced serum glucose, triglyceride, LDL (“bad”) cholesterol, and total cholesterol in people with type 2 diabetes.[1] Harvard Medical School suggests that consuming as little as 1/2 teaspoon of cinnamon each day can reduce your blood sugar, cholesterol and triglyceride levels by as much as 12 to 30%.[2]

Basil Oil

Basil oil (also called Holy basil oil) works gradually, but effectively, in lowering cholesterol in the body. Derived from the herb, Ocimum basilicum, basil has antioxidant, anti-inflammatory, antibacterial and cholesterol-lowering actions. A study published in the journal, Phytotherapy Research, tested basil extract on rats with induced high cholesterol. The study found that basil significantly reduced LDL. Furthermore, the reduction of LDL was accompanied by an increase in HDL (“good”) cholesterol.[3]

Recommendations

• To achieve the cholesterol-lowering effect, only buy oils that are available in capsule form and labeled as “standardized extracts”.  Standardized extracts are diluted and safer for consumption. Follow the dosage instructions listed on the manufacture’s label.
• Rotating essential oils is most effective. Choose one essential oil and try it first for a few weeks, then rotate to another oil.
• After two to three months, have your cholesterol checked to monitor your progress.
• Do not use undiluted essential oils as they are highly concentrated. Failure to dilute an essential oil can result in a chemical-like burn on the skin and should not be swallowed unless directed by a health care professional.

Precautions

Essential oils can be effective remedies for a variety of ills but they should always be used with caution.  If you are pregnant, epileptic, have liver damage, or have cancer, use essential oils only under the proper guidance of a qualified aromatherapy practitioner.  It is safest to consult a qualified practitioner before using essential oils with children.  Also note that some essential oils are toxic to pets.

Learn more:

To learn about using another essential oil – oil of oregano – to lower cholesterol naturally, click here: Herb Used for Lowering Cholesterol Naturally.

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[1] Diabetes Care. 2003 Dec;26(12):3215-8.

[2] “Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating”; Walter Willett and P. J. Skerrett; 2005.

[3] Phytotherapy Research. 2006 Dec;20(12):1040-5.

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Natural Health Advisory

Many people looking for help with weight loss consider taking supplements. As a naturopathic doctor, I’m all for dietary supplements that are safe, natural, and effective. And there are some excellent supplements that can, indeed, help you lose weight.

What I’m not for, however, are overpriced supplements of dubious quality accompanied by slick packaging and exaggerated marketing claims. Unfortunately, many popular weight loss supplements fit that description. Lipozene is one of them.

What is Lipozene, really?

Lipozene is a dietary supplement marketed for weight loss. Don’t be fooled by the slick packaging that tries to make Lipozene look like a drug. Nor should you fall for the exaggerated marketing claims about Lipozene’s “exclusive formula” which, according to the website, is “clinically proven” to help people lose weight by still eating “whatever they want.” Not only that, but “78% of weight lost is pure body fat,” the website dubiously claims.*

In reality, Lipozene is a fiber supplement. Each capsule of Lipozene contains 750 mg of glucomannan powder. That’s it. There are no fancy, unique Lipozene ingredients. The only other Lipozene ingredients are the inactive fillers and capsule ingredients, including artificial dyes.[1]

What is glucomannan?

Don’t get me wrong, there’s nothing wrong with glucomannan. It is a great fiber source. Glucomannan is a soluble dietary fiber extracted from the tuber or root of the elephant yam, also known as konjac (Amorphophallus konjac). It can absorb up to 50 times its weight in water, making it one of the most viscous dietary fibers known.[2] It is considerably more viscous, for example, than these oat beta-glucan, guar, and psyllium.[3]

The higher the viscosity of a soluble fiber, the more it absorbs water and expands in the gastrointestinal tract. The viscous, gel-like mass that forms in the stomach is able to increase satiety by delaying stomach emptying and slowing down gastrointestinal transit time.[4] Satiety is defined as the sensation of fullness as a consequence of eating that inhibits the resumption of eating.[5] This is the primary mechanism by which glucomannan is theorized to aid weight loss.[6]

Research on glucomannan for weight loss

The overall results of studies examining the effects of glucomannan supplementation on weight loss have been inconsistent. Although there have been a number of randomized controlled trials, they have generally been small and of short duration.

Various groups of researchers who have attempted to systematically review the studies reached different conclusions as to glucomannan’s effectiveness.[2,7-9]

The latest systematic review, just published this year in the journal Nutrition, concluded that “…there is limited evidence that glucomannan supplementation may help to reduce body weight, but not body mass index (BMI).”[7] In other words, although some of the studies reviewed showed statistically significant reductions in body weight compared to placebo, none found differences in BMI, presumably because the amount of weight lost during the study wasn’t enough to lead to big enough changes in BMI to make a statistical difference.

What’s the bottom line on lipozene and glucomannan for weight loss?

Even though the data at this point are too conflicting to reach any definite conclusions, there are enough studies showing positive results that it certainly makes sense for many people trying to lose weight to give glucomannan a try.[2,6-9] In addition to eating a high fiber diet, I certainly recommend fiber supplements, including those containing glucomannan, to my patients needing to lose weight, with good results.

As a glucomannan supplement, though, Lipozene, is not worth the cost and, as you’ll see below, the quality is questionable. If you’re going to try glucomannan, I suggest sticking with capsules or powder from a more reputable company.

Why you shouldn’t choose Lipozene as your glucomannan weight loss supplement

Many supplement companies sell glucomannan and there’s nothing special about Lipozene. You can get good quality glucomannan in capsule form or as a loose powder, alone or combined with other ingredients, from much higher-quality supplement companies, at a much lower cost.

The recommended serving of Lipozene is two capsules, which would be 1500 mg of glucomannan, before meals.

Each bottle of Lipozene contains 30 capsules (15 doses). Amazon sells two bottles for $29.95. That’s a dollar a dose. Compare that to the following:

• NOW supplements sells bottles of 180 capsules for $11.36. Each capsule contains 575 mg and the serving size is three capsules (1725 mg) before meals. That’s 60 doses per bottle and $0.19 a dose. That’s a fifth the cost of Lipozene for a slightly higher dose per serving, from a higher quality company that is more trustworthy and transparent. This company also sells glucomannan as a loose powder that you can mix in liquid and drink, saving you even more money and allowing you to customize the dose.
• Nature’s Way, another company that is higher quality, trustworthy, and transparent, sells glucomannan capsules as well. Each bottle of Nature’s Way Glucomannan contains 180 capsules of 665 mg of glucomannan. The recommended serving size is three capsules (1995 mg) before meals. That’s the highest dose per serving we’ve seen yet and is basically the dose used in most clinical studies. Amazon’s cost is $14.74 per bottle. That’s about $0.25 per dose, with each dose being about twice as potent as the Lipozene.

As you can see, the cost of Lipozene is outrageously high compared to other supplements with the exact same ingredient.

So now that we’ve established that you don’t need to buy Lipozene to get glucomannan, you may be wondering if it’s safe.

Glucomannan/lipozene side effects and safety

Since no published studies have been conducted specifically on Lipozene safety or efficacy, we have to turn to the general research on glucomannan to assess potential Lipozene side effects and overall safety.

Glucomannan is generally considered a safe and well-tolerated supplement, provided adequate water is consumed along with it to prevent it from getting stuck in the esophagus or stomach and expanding enough to cause an obstruction. Eight ounces of water is generally thought to be adequate for a typical dose. Because of this risk, it is not recommended in patients with structural abnormalities of the esophagus or gut.

Minor adverse effects are normally GI related and include diarrhea, flatulence, and bloating.[10] A recent study, however, didn’t find that these symptoms were any different between the placebo group and the glucomannan group.[2] In this study, glucomannan was well tolerated at a dose of 1.33 grams taken with 8 ounces of water one hour before breakfast, lunch, and dinner for 8 weeks. The study also assessed safety, checking labs for liver and kidney function. No safety concerns were raised. (In this study, glucomannan supplements did not promote weight loss or significantly alter body composition or hunger/fullness.)

Because of glucomannan’s potential ability to lower blood glucose, it should be used with caution by people taking oral hypoglycemic drugs, like metformin, or insulin.

Other Lipozene safety concerns: quality

Using the published literature on the safety of glucomannan is a fine way to assess the safety of Lipozene as long as the product truly contains what its label says it contains (just glucomannan plus the extra capsule ingredients and inactive fillers). However, given the rampant adulteration problem in weight loss supplements, it’s always possible that Lipozene is adulterated with other nutrients or botanicals or synthetic drugs.

As far as I know, there are no independent laboratory analyses of Lipozene’s ingredients that have been published or are publicly available. While the FDA has not issued any enforcement actions or consumer advisories for tainted Lipozene products, the FDA’s testing only covers a small fraction of the tainted products on the market.

The supplement’s maker, Obesity Research Institute, LLC, is not actually a research institute at all. The company has no website other than the Lipozene website. The company provides no information about quality assurance programs to ensure purity, efficacy, and consistency. Worse, Obesity Research Institute has been sued by the FTC, reprimanded by the Council of Better Business Bureaus, and caught by investigators in major scams involving false and deceptive advertising.[11-13]

This is by no means a company or a product that I, as a naturopathic physician, would ever recommend. Most naturopathic physicians and other licensed healthcare providers that regularly prescribe supplements do everything they can to make sure the companies they recommend exceed the FDA’s cGMP Guidelines for nutritional supplements and follow detailed written Standard Operating Procedures to ensure consistency and safety in every aspect of our manufacturing process. It is companies like Obesity Research Institute and products like Lipozene that give dietary supplements a bad reputation.

A better option: take glucomannan

If you want to try glucomannan, buy a bottle from a reputable seller, such as NOW or Nature’s Way.

Based on the research, I recommend a dose of at least 1,500 mg with at least 12 ounces of water 30 minutes before meals. You may want to slowly build up to even higher doses, such as 3,000 mg before meals. If you have a sensitive stomach or gut issues, you may want to start with doses smaller than 1500 mg and slowly work up to at least that amount, if tolerable.

Furthermore, you may want to consider PolyGlycopleX (PGX) in place of pure glucomannan.

PGX vs regular glucomannan

PGX is a branded, modified form of glucomannan combined with some other fibers. It is even more viscous than glucomannan and thus absorbs more water and expands more in the stomach.[14] As with glucomannan, the research on the effectiveness of PGX for enhancing weight loss is inconclusive.[14-18]  Nevertheless, a number of studies show that a pre-meal dose of 5 grams of PGX does aid in weight reduction, fat loss, and BMI. Additionally, PGX has been shown to significantly increase satiety[19,20], lower total and LDL cholesterol[14-17], and improve blood sugar control[21].

The recommended PGX dose, 5 grams three times daily before meals, is higher than the typically recommended glucomannan dose. It’s possible that a higher pre-meal dose of regular glucomannan would have the same clinical effects on weight loss as PGX. More studies are needed comparing both plain glucomannan and PGX against placebo.

Until then, either glucomannan or PGX, at the doses recommended above, may make it easier for you to lose weight safely and effectively. Just don’t fall for the Lipozene trap.

For more information on natural weight loss, read these blogs:

• Green Tea for Weight Loss
• High Protein Diet for Weight Loss
• Thylakoids Are a Natural Appetite Suppressant

*In poring over the published glucomannan research, I can find no evidence to back up Lipozene’s dubious claim that 78 percent of each pound lost is pure body fat. Lipozene’s website making the claim does not provide any references at all to clinical studies that might support this claim.

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[1] Lipozene website. Product label image. Accessed October 16, 2015.

[2] J Obes. 2013; 2013: 610908.

[3] Altern Med Rev. 2010 Apr;15(1):68-75.

[4] Nutr Today. 2015 Mar;50(2):82-89.

[5] Appetite. 2014 Jun;77:72-6.

[6] Altern Ther Health Med. 2005 Nov-Dec;11(6):30-4.

[7] Nutrition. 2015 Mar;31(3):437-42.e2.

[8] J Am Coll Nutr. 2014;33(1):70-8.

[9] Am J Clin Nutr. 2008 Oct;88(4):1167-75.

[10] Drugs.com. Professionals. Glucomannan.

[11] FTC Press Release. June 20, 2005.

[12] San Diego Reader. Feb 22 2012.

[13] ASRC Press Releases. ERSP Recommends. Aug 28, 2014.

[14] Altern Med Rev. 2010 Apr;15(1):68-75.

[15] Clin Nutr. 2015 Jan 13. pii: S0261-5614(15)00009-6.

[16] Obesity (Silver Spring). 2013 Sep;21(9):E379-87.

[17] J Complement Integr Med. 2013 May 7;10.

[18] Biotechnol Genet Eng Rev. 2013;29:221-9.

[19] Nutr Diabetes. 2011 Dec 12;1:e22.

[20] Appetite. 2014 Jun;77:72-6.

[21] Nutr J. 2010 Nov 22;9:58.

The post What is Lipozene? A Careful Look at Lipozene Ingredients and Effectiveness appeared first on Natural Health Advisory.

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santé nature innovation

Chère lectrice, cher lecteur,

C’est grâce aux explorations du capitaine Cook dans le Pacifique, au XVIIIe siècle, que l’on découvrit l’existence du noni.

Appelé aussi arbre à fromage – à cause de son odeur – ou mûrier indien, c’est un arbre de taille modeste (3 à 6 mètres) qui pousse le long des plages du Pacifique, en particulier à Hawaï.

Pour vous donner une idée de son apparence, le fruit du noni est à mi-chemin entre la pomme de pin verte et la figue de barbarie. Les fruits mûrs sont de couleur crème, charnus et gélatineux. Leur chair a une odeur repoussante et un goût amer.

Le noni a développé au fil de son évolution des propriétés de défense tout à fait uniques qui participent à sa renommée. Par exemple, pour croître et survivre dans un climat tropical, le fruit possède une barrière de protection contre les prédateurs, comme les moisissures.

Autre fait étonnant : les graines de noni peuvent dériver pendant des mois à la surface de l’eau. Cela explique comment les nonis ont pu se propager à travers les îles de l’Asie du Sud-Est et du Pacifique.

Quarante remèdes utilisés depuis la nuit des temps

Depuis plus de 2 000 ans, les indigènes utilisent ses fruits, ses fleurs, ses feuilles, son écorce et ses racines pour soigner leurs maux. On a dénombré une quarantaine de remèdes traditionnels à base de noni.

Chaque région tropicale a ses remèdes à base de noni.

En Malaisie, le jus de noni est utilisé pour soigner le diabète, la grippe, les problèmes urinaires, les douleurs menstruelles et les hémorragies.

Dans les Philippines, il est employé comme purificateur intestinal, particulièrement pour éliminer les parasites.

Dans les Caraïbes, on l’appelle « l’arbre antidouleur » et il est prescrit en cas de fracture ou de fièvre [5].

Que disent les médecins ?

De nombreux médecins et chercheurs ont documenté les résultats impressionnants du noni.

Par exemple le Dr Scott Gerson qui a pour éthique d’essayer sur lui-même les plantes avant de les prescrire à ses patients. Il fit une cure de noni à la fin de l’automne, saison où l’énergie diminue. Il fut surpris de constater que son tonus et sa santé remontèrent en flèche. Il n’attrapa ni rhume, ni grippe de tout l’hiver [3].

Quels ingrédients du noni expliquent son efficacité ?

À ce jour, le noni reste un mystère pour les chercheurs. Ses principes actifs ne sont pas faciles à identifier.

Le noni contient des vitamines (B, C, E, K), des minéraux (fer, magnésium, cuivre, zinc, etc.), des oligo-éléments, des acides aminés, des phytonutriments, des antioxydants (bioflavonoïdes) et des polysaccharides (acide glucuronique, galactose, arabinose, rhamnose, glycosides et un trisaccharide d’ester). Il possède également une forte concentration enzymatique.

Mais cela ne suffit pas à expliquer son action « coup de fouet » sur le système immunitaire.

Où sont les principes actifs du noni ?

Le biochimiste Ralph Heinicke explique :

« Nombreux sont ceux qui ont observé l’efficacité du noni. Pourtant, il s’est avéré difficile d’identifier le principe actif pharmacologique du noni, et ce pour une bonne raison : le principe actif ne se trouve pas dans la plante, ni dans le fruit ! C’est seulement après avoir ingéré le remède que le principe actif se forme. [2] »

Selon le Dr Heinicke, c’est la proxéronine, présente en abondance dans le noni, qui serait transformée par l’organisme en xéronine, un alcaloïde essentiel dans divers processus immunitaires [4].

Les alcaloïdes du noni seraient capables de stimuler la phagocytose. C’est le processus par lequel les macrophages, des globules blancs, attaquent et digèrent les organismes infectieux [11].

On pense aussi que le noni améliore l’action des cellules tueuses – les lymphocytes natural killers [5].

Voilà pourquoi le noni est réputé pour combattre les infections bactériennes, virales, parasitaires et fongiques.

Par ailleurs, un apport en xérotonine permettrait d’élargir les pores dans les parois cellulaires. Cela veut dire qu’elle améliore l’assimilation de tous les nutriments et la régulation des processus d’oxygénation cellulaire dans l’organisme [5].

Le noni pourrait aider à combattre le cancer

Dans des éprouvettes (in vitro), on a observé que le noni avait des effets anticancer :

• Anti-angiogénèse (empêche la formation de nouveaux vaisseaux sanguins qui irriguent la tumeur et la font grossir) [6]
• Stimulation du système immunitaire (pour éliminer les cellules cancéreuses) [7]
• Accélération de l’apoptose (suicide des cellules cancéreuses permettant leur auto-élimination) [8, 9, 10].

Les données existantes sur le noni restent insuffisantes pour confirmer son efficacité. La seule certitude, c’est que depuis les origines les guérisseurs du Pacifique ont pris la peine de préparer des remèdes à base de noni…

Le noni n’a pas d’effets indésirables connus mais reste déconseillé aux femmes enceintes [4].

Où trouver du jus de noni ?

On trouve du jus de noni bio en magasins diététiques.

Sur Internet, le laboratoire strasbourgeois Phyto One propose du jus de noni tahitien en bouteilles de 1/2 litre. Vous trouverez du noni tahitien en bouteilles de 1 litre dans la boutique Kräuterhaus Sanct Bernhard (interface traduite en français).

Bien à vous,

Eric Müller

PS : Bien entendu, nous ne touchons aucune commission ni rémunération en échange des produits que nous recommandons. Ceux-ci sont sélectionnés selon des critères stricts de composition, d’ingrédients et de qualité de fabrication.

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Natural Health Advisory

Can lowering your cholesterol really be as easy as putting one foot in front of the other? If you can drag yourself off the couch or away from your computer for just 30 minutes a day of brisk walking, you can significantly lower your cholesterol, a new study shows.[1] No drugs are needed and you can see the results in as little as three weeks’ time!

Swedish researchers recently tested the effects of a single daily 30-minute bout of brisk walking. They performed a randomized, placebo-controlled study in a group of healthy adults aged 25-45 years. The investigators wanted to see if 30 minutes of daily walking at a moderate intensity for three weeks was enough to lower the subjects risk for heart disease by reducing their cholesterol. 

Learn the top 7 solutions for lowering cholesterol naturally without the use of drugs in our FREE 12-page report, 7 Natural Ways to Lower Cholesterol: Top Foods, Supplements & Therapies to Achieve Normal Cholesterol Readings!

The 33 subjects were divided into two groups. The first group was asked to walk briskly for 30 minutes every day for three weeks. On each daily walk, the participants averaged about 3600 steps and burned about 190 calories. The second group did not do any exercise during the three-week period. At the end of the three weeks, the subjects in the walking program experienced significant drops in their total and LDL cholesterol levels, while the control group did not. They also lost weight and improved their body mass index (BMI).

This was not the first study to show the benefits of walking on cholesterol. A study in English men with high cholesterol, for instance, found that brisk (moderate intensity) walking for 12 weeks improved HDL levels and significantly lowered the ratio of total cholesterol to HDL, which in turn lowered the mens’ risk of developing coronary heart disease.[2]

How to Get the Most Benefit for your Effort

The more often you walk, the faster you walk, and the further you go have all been shown to make a difference when it comes to the likelihood that you’ll have high cholesterol.[3] Take speed, for example: compared with men who walk slowly (at a speed of less than 2.7 miles per hour), those who walk briskly (at least 4.6 miles per hour) have a 53% lower chance of being prescribed a cholesterol-lowering medication.[3] This same speed (4.6 miles per hour) has been associated in other studies with significant increases in HDL, the “good” cholesterol.[4]

No matter what your walking speed, distance, or total time, however, the benefits are clear. For most of us, walking is an inexpensive, easy, and convenient form of physical activity that can help lower our cholesterol as well as provide a myriad of other benefits. So put on your walking shoes, shoot for 30 minutes of brisk walking, and get your cholesterol under control the drug-free way!

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[1] Pagels P, Raustorp A, Archer T, Lidman U, Alricsson M. Influence of moderate, daily physical activity on body composition and blood lipid profile in Swedish adults. J Phys Act Health. 2012 Aug;9(6):867-74. PubMed PMID: 22898465.

[2] Coghill N, Cooper AR. The effect of a home-based walking program on risk factors for coronary heart disease in hypercholesterolaemic men. A randomized controlled trial. Prev Med. 2008 Jun;46(6):545-51. Epub 2008 Jan 16. PubMed PMID: 18316115.

[3] Williams PT. Reduced diabetic, hypertensive, and cholesterol medication use with walking. Med Sci Sports Exerc. 2008 Mar;40(3):433-43. PubMed PMID: 18379204.

[4] Bemelmans RH, Blommaert PP, Wassink AM, et al. The relationship between walking speed and changes in cardiovascular risk factors during a 12-day walking tour to Santiago de Compostela: a cohort study. BMJ Open. 2012 May 11;2(3).

Originally published in 2012, this blog has been updated.

The post The “Step-by-Step” Way to Lower Cholesterol Naturally appeared first on Natural Health Advisory.

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Natural Health Advisory

Research shows that when you are consistently sad, pessimistic, or moody you may have a serotonin deficiency that you can treat yourself by using serotonin supplements. The 4 natural supplements presented here have all been shown to help treat serotonin deficiency symptoms such as depression, insomnia, and more by increasing serotonin levels naturally.

What is serotonin?

Serotonin, the “happy neurotransmitter,” is a powerful brain chemical intricately linked with mental health. Sufficient serotonin in the brain allows you to feel calm and optimistic and provides a sense of well-being, while serotonin deficiency has the opposite effect. Low serotonin levels or abnormal serotonin function is the most recognized underlying cause of depression. Studies show that serotonin imbalances may not only lead to classic depression symptoms like sadness and pessimism, but other symptoms such as food cravings, sleep disturbances, aggression, panic, obsessiveness, and more. 

Escape the grip of depression naturally. Download the Free report: How to Increase Serotonin Levels Naturally: The Top 5 Serotonin Supplements and Strategies to learn how food, exercise, and three simple supplements can boost your mood safely

Increasing serotonin with supplements

The good news is that a number of supplements have now been shown to increase serotonin and effectively treat symptoms of serotonin deficiency. 5-HTP, L-tryptophan St. John’s Wort, and SAM-e have each been shown in multiple human studies to affect serotonin imbalances and to treat depression. Let’s take a brief look at how to use each of these supplements to boost mood, treat insomnia, and ease other low serotonin symptoms.

5-HTP.  Your body makes 5-hydroxy tryptophan, or 5-HTP, from tryptophan, and then converts it into serotonin. When taken as a supplement, 5-HTP is well-absorbed and crosses the blood-brain barrier where it gets converted to serotonin. 5-HTP is believed to offer stronger serotonin support than L-tryptophan (see below). Clinical trials have confirmed the efficacy of 5-HTP supplements for depression, sleep disorders, binge eating and panic disorders.[1-3] Take 5-HTP on an empty stomach between 3:00 and 4:00 p.m. and again at bedtime, starting with the lowest dose, 50 mg, with 4 ounces of juice. After three days of 50 mg twice daily, increase to 100 mg for four to six weeks. If results still are not satisfactory, increase the evening dose 200 mg.

L-Tryptophan. L-Tryptophan is an essential amino acid required by the body to synthesize serotonin. As discussed above, the conversion of L-tryptophan to serotonin is a two-step process in which 5-HTP is synthesized as an intermediate step. Taking L-tryptophan as a supplement enhances the synthesis of serotonin and increases serotonin levels within the body.[4] Nevertheless, integrative practitioners report success with the use of L-tryptophan for insomnia, mild depression, and for people who do not tolerate 5-HTP since, compared to 5-HTP, L-tryptophan is generally considered more gentle. It has even been found to help non-depressed, healthy people process emotions in a more positive way.[5] The optimum dose is between 3000 to 6000 mg per day, in three divided doses, between meals, including 1-2 grams about an hour before bed for insomnia.

SAM-e. S-adenosyl methionine (SAM-e – pronounced Sammy), produced from the amino acid methionine, is present in all the body’s cells and is required for hundreds of reactions, including the synthesis of serotonin. As a supplement, SAM-e has been used extensively for treating depression in Europe for over 30 years, and a review of SAM-e studies published in the American Journal of Clinical Nutrition concluded that SAM-e supplementation was a safe and effective treatment for depression.[6] Drs. Richard Brown, M.D., of Columbia University and George Papakostas, M.D., of Harvard Medical School both advocate the use of SAM-e for clinical depression.[7,8] Start with 200 mg of SAM-e twice a day between meals and slowly increase up to 800 mg twice a day if no improvement after 2 weeks.

Saint John’s Wort. Extracts of the flowering St. John’s wort plant exert their antidepressant actions by inhibiting the reuptake of serotonin as well as norepinephrine and dopamine, making more of these neurotransmitters available to the brain. For people suffering from mild to moderate depression, studies show that St. John’s wort extracts are significantly more effective than placebo.[9] They have been found to be better tolerated but to work just as well as standard antidepressant drugs.[9] Take 600 to 1,200 mg daily of a standardized herbal extract containing of 0.3% hypericin.

Safety first

Though having too little serotonin is not good for you, too much serotonin can cause harm. Do not take more than one serotonin boosting supplement at a time. Serotonin supplements may not be appropriate for all types of depression and may not be compatible with certain types of depression medication. If you are taking an anti-depressant, consultation with a healthcare practitioner is strongly advised.

Other Natural Remedies for Mood Enhancement

Depression, anxiety, and other mood disorders have other possible underlying causes in addition to serotonin deficiency. For example, read Could Your Depression Be Caused by a Sleep Disorder? Depression Can Be One of the Many Surprising Sleep Apnea Symptoms.

The neurotransmitter dopamine is also involved in mental-emotional health, and specific dopamine supplements may also be indicated. Learning more about all the potential underlying causes of depression and anxiety can help you target your natural treatment protocol.

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[1] Asian J Psychiatr. 2013 Feb;6(1):29-34.

[2] Eat Weight Disord. 2012 Mar;17(1):e22-8.

[3] Altern Med Rev. 1998 Aug;3(4):271-80.

[4] Anal Bioanal Chem. 2012 Feb;402(4):1593-600.

[5] Psychopharmacology (Berl). 2006 Jul;187(1):121-30.

[6] Am J Clin Nutr. 2002 Nov;76(5):1158S-61S.

[7] 141st APHA Annual Meeting. Abstract 283939. To be presented Nov 6, 2013.

[8] Can J Psychiatry. 2012 Jul;57(7):406-13.

[9] J Clin Psychiatry. 2009;70 Suppl 5:23-7.

 

This article was originally published in 2013 and has been updated.

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Adding antioxidant supplements, particularly alpha lipoic acid, to calcium and vitamin D seems to increase bone mineral density more than calcium and vitamin D alone, according to a group of Italian researchers investigating alpha lipoic acid benefits. A recent study published in Clinical and Experimental Obstetrics and Gynecology found that women with osteopenia who took alpha lipoic acid plus vitamins E, C, and selenium with their calcium and vitamin D had better bone mineral density than those only taking calcium and vitamin D.[1]

While it has been known for almost a decade that oxidative stress is involved in the loss of bone mineral density in osteopenia and osteoporosis, few studies have looked at whether lowering oxidative stress by taking antioxidants like alpha lipoic acid benefits bone density. Alpha lipoic acid is known as one of the most powerful antioxidant nutrients available to combat oxidative stress. The body manufactures alpha lipoic acid in small quantities, but recent research has confirmed that much larger amounts can treat a number of chronic conditions and age-related degenerative processes. 

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!

Knowing that antioxidant defenses are significantly decreased in elderly women with osteoporosis, and that oxidative stress impacts bone loss in women after menopause, Dr. Gianpaolo Mainini and colleagues from San Leonardo Hospital in Naples, Italy, evaluated the effects of alpha lipoic acid on bone mineral density in postmenopausal women. They enrolled 50 postmenopausal women with osteopenia in their study, randomly assigning half to receive alpha lipoic acid and other antioxidants (vitamin C, vitamin E, and selenium) plus calcium and vitamin D3, and half to receive only calcium and vitamin D3.

Alpha lipoic acid benefits include better bone mineral density

The subjects’ bone mineral density was estimated at baseline and after 12 months of treatment. Forty-four patients completed the one-year study: 23 in the alpha lipoic acid group, 21 in the control group. Treatment with alpha lipoic acid led to better bone mineral density scores compared to the control group and the differences were statistically significant.

Although these results showing alpha lipoic acid benefits were in a small population, the researchers concluded that oral supplementing with alpha lipoic acid and other antioxidant agents may mitigate bone loss in postmenopausal women with osteopenia.

How does alpha lipoic acid work to stop bone loss?

Previous laboratory and animal studies investigating potential alpha lipoic acid benefits in osteoporosis found that this compound inhibits osteoclasts, the molecules responsible for breaking down bone during the normal cycle of bone build-up and break-down.[2]  In osteopenia and osteoporosis, osteoclast activity outpaces osteoblast (bone-building) activity, leading to decreased bone density and increased risk of fractures. Reactive oxygen species are partially responsible for the increase in osteoclasts that cause bone loss in osteoporosis. The earlier studies showed that when alpha lipoic acid is applied to bone cells in the laboratory, it suppresses the formation of bone-degrading osteoclast cells in a dose-dependent fashion. It also was found in animal studies to reduce bone loss caused by inflammation.

Is the R-lipoic acid form better for obtaining alpha lipoic acid benefits?

Lipoic acid exists in two chemical forms which are optical isomers that are mirror images of each other (R-lipoic acid and S-lipoic acid). Only the R-isomer is synthesized and utilized by the body. Alpha lipoic acid supplements may contain either R-lipoic acid or a 50/50 (racemic) mixture of R-lipoic acid and S-lipoic acid; and most supplements contain the 50/50 mixture. You may see advertisements suggesting superiority for R-lipoic acid as opposed to the mixture. Supplements that claim to contain only R-lipoic acid are more expensive. According the to the Linus Pauling Institute, where much of the cutting-edge alpha lipoic acid research has taken place, virtually all of the published studies of lipoic acid supplementation in humans have used the 50/50 mixture and, at this time, it is still not clear whether R-lipoic acid supplements are more effective in humans. Nor do we know for sure whether a lower dose of the R-form would be equivalent to a higher dose of the 50/50 mixture. Both are safe, so at this point, you may want to let your pocketbook help decide which form of alpha lipoic acid you purchase.

How to take advantage of alpha lipoic acid benefits for natural osteopenia treatment and osteoporosis prevention

Alpha lipoic acid is available as a dietary supplement without a prescription in the U.S. If you want to experience alpha lipoic acid benefits, try adding it along with vitamins C and E and selenium to your current osteoporosis treatment plan, aim for at least 600 mg alpha lipoic acid, 500 mg vitamin C, 400 IU natural vitamin E (d-alpha tocopherol), and 100 mcg of selenium per day on an empty stomach. The study also included 500 mg of calcium and 1000 IU of vitamin D per day. Of course, osteopenia and osteoporosis treatment and prevention will always require a comprehensive plan. The best results may be obtained by utilizing an integrative approach to therapy. Learn about a comprehensive, step-by-step integrative approach that focuses on well-researched natural osteoporosis treatments in our guide Osteoporosis Relief: Natural Remedies for Osteoporosis Prevention and Treatment.

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[1] Clin Exp Obstet Gynecol. 2012;39(4):489-93.

[2] Free Radic Biol Med. 2006 May 1;40(9):1483-93.

Originally published in 2013, this blog has been updated.

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Natural Health Advisory

Beets are one of those versatile vegetables that can be grated fresh into a salad, boiled for a side for dinner, or juiced for a refreshing and healthy drink. And they are health-promoting powerhouses, too. They are among our Top 8 Foods to Lower Blood Pressure, they are full of fiber and antioxidants, and they can help control blood sugar, too (read more about the health benefits of beets here).

But even though beets and beet juice are so healthy, that doesn’t mean that eating too many them doesn’t come with risks, too. Many people may be using beets to help control their blood pressure, but they may be unaware of some of the dangers of doing so. Going overboard on using beet juice to stay healthy could lead to what might be the most significant of the unintended beet juice side effects: kidney stones. 

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What causes kidney stones?

Kidney stones can be caused by a variety of factors, but in about 75% of cases, they are composed of calcium oxalate. When we eat oxalate, which is present in many foods, it can bind to calcium in our body.[1]

When the concentration of calcium oxalate in the body becomes higher than normal, and our kidneys can’t excrete it fast enough, it starts to crystallize. Eventually, kidney stones can form.

One of the major risk factors for kidney stone formation is high intake of oxalate in the diet. Researchers recommend an intake of 40 to 50 mg per day of oxalate in the diet to prevent the formation of kidney stones.[1]

Beets have an especially high content of oxalate

Beets are one of the most oxalate-rich foods, along with things like spinach, Swiss chard, rhubarb, and more. This makes them one of the major foods that cause kidney stones. In 100 g of beet leaves, there are 610 mg of oxalate. In 100 mg of boiled beetroot, there is about 675 mg of oxalate. As you can see, eating a lot of beets regularly can certainly boost your intake of oxalate above the recommended levels and predispose you to getting kidney stones.[1]

Keep in mind that people who have had kidney stones before tend to get them again – 50% of people who get one stone get another within 10 years.[1] So if you have a history of kidney stones, you’ll need to be especially cautious with oxalate-rich foods like beets.

Be cautious of your beet intake, especially if you’ve had kidney stones before

We certainly don’t want to discourage eating beets at all, as these root vegetables are very healthy additions to your diet, and they are especially helpful in controlling blood pressure.

But this information is good to be aware of if you are using beets or beet juice to naturally treat blood pressure or to improve your health in another way, especially if you have a history of kidney stones. Be sure to monitor your intake, and watch for signs of kidney stones (severe pain in the side of the abdomen, usually accompanied by nausea).

Juicing beets might be especially risky, as it takes a lot of a fruit or vegetable to make a small amount of juice; you can easily overdo it on your oxalate intake if you juice beets daily. It might be best to mix up your juicing recipes so that you aren’t juicing multiple beets per day. Try making a green smoothie instead, or check out our collection of juicing recipes for healthy alternatives.

Studies show that boiling beets may be the best way to enjoy these root vegetables while reducing your risk for kidney stones – boiling reduces the amount of soluble oxalates in beets below that of raw or steamed beets.[2]

As with most things, moderation is key; with beets, there certainly can be too much of a good thing.

Share your experience

Do you eat beets? Have you ever experienced beet juice side effects, like kidney stones? Share your experience in the comments section below.

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[1] Clin Nutr Res. 2015 Jul;4(3):137-52.

[2] J Agric Food Chem. 2005 Apr 20;53(8):3027-30.

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Natural Health Advisory

Iron deficiency is alarmingly common and can cause dangerous conditions like anemia if untreated. About a quarter of the world’s population is anemic and many others are iron deficient.[1] While many iron deficiency treatment options involve iron supplementation or dietary changes to include more iron-rich foods, an easy, effective way to increase your iron levels is to use cast iron cookware.

Iron deficiency

Iron is needed by to carry oxygen from the lungs to tissues throughout the body. A deficiency can be caused by excessive bleeding, inflammatory conditions, inadequate iron intake, and pregnancy. Iron deficiency symptoms include fatigue, dizziness, hair loss, shortness of breath, weakness, pale color, headaches, anxiety, restless leg syndrome, and more. Iron deficiency can impair your physical work capacity, reduce your mood and cognitive function, put a pregnancy at risk, and lead to anemia.[1] Your doctor can help you to determine whether or not you are iron deficient.

Cast iron cookware – does it really work?

You may have heard that cooking with cast iron can increase the iron content of foods. But is this technique really able to help correct an iron deficiency? The research says yes. Several studies have shown that iron can be released into foods that are cooked in iron cookware.[2] One study found that there was an increase of 16.2% in the iron content of foods cooked in iron pots compared to those cooked in Teflon coated non-stick pots.[3]

Articles reviewing the available evidence suggest that the iron leached into food from cast iron pots translates into increased hemoglobin and iron concentrations in anemic or iron deficient people.[4] Many studies combine iron-rich foods with cooking in cast iron, and the results show that iron levels can increase substantially.[1,5]

Researchers conclude that, “the use of iron pots is a cheap and sustainable way of providing a population with a sufficient iron supply.”[2] This is good news for those who often don’t get enough iron in their diet, like vegetarians, and for those who don’t want to add another supplement to their regimen.

Tips for using cast iron

Correcting your iron deficiency may be as easy as using cast iron cookware to fry up pancakes, make a stew, or stir-fry vegetables. My family and I have a few different sizes of cast iron frying pans and use them regularly for most dishes. Cast iron pans usually come pre-seasoned, but they require special care. Avoid using soap to clean your cast iron; this can ruin the seasoning. Use steel wool or a plastic scraper to clean your pan instead. Finally, make sure to dry it completely after washing, as it can rust easily. Dry with a towel, or heat up on the stove to evaporate the water.

To learn more about iron deficiency symptoms, how to diagnose it, and treatment options, read more here.

Share your experience

Do you have any tips for iron deficiency treatment? Do you use cast iron to cook? What are your favorite recipes? Share your experience in the comments section below.

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[1] Nutrients. 2014 Sep 19;6(9):3747-76.

[2] J Food Science. 2002;67(9):3301-3.

[3] Indian J Pediatr.

[4] J Hum Nutr Diet. 2003 Aug;16(4):275-81.

[5] J Am Coll Nutr. 2001 Oct;20(5):477-84.

Originally published in 2014, this blog has been updated.

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