Healthy Q & A: Energy

Q:

I feel like I'm tired all the time.  Is there anything you'd say that could help?

A:

Tiredness can be a complex issue that usually is rooted in having too much stress.  Stress often robs us of sleep, which makes us tired in the morning.  Depression can have a hand in it as well, since stress and depression can go hand in hand, and work well together to sap energy.

The first thing I’d recommend are adaptogenic herbs like ginseng or ashwaganda.  Adaptogens literally help your body to “adapt” to stress, while reducing its negative side effects.  Stress, in and of itself in not necessarily a bad thing, but when the stress goes on for prolonged periods without respite is when problems develop.  Adaptogens work to help to bring the body into balance, both calming you down and giving you energy without being overstimulating or jittery like the energy from coffee.  Research has also linked ginseng to increased brain function and both ashwaganda and ginseng to increased physical stamina.

If difficulty falling asleep or insomnia is an issue, there are a number of herbs which can help.  Herbs like valerian, passionflower, and hops are all wonderful for helping with relaxation and promoting sleep. For anxiety, the amino acid L-theanine taken at bedtime or during the day can be very helpful.

For people suffering with depression, SAMe or the amino acid 5-HTP can be helpful.  Boosting your mood often helps to reduce fatigue and lethargy.  Both have added benefits- SAMe can help with seasonal affective disorder (which I’ll write about in more detail in next month’s newsletter) and 5-HTP can help with weight loss.

Finally, don’t forget exercise.  Exercising (especially in the morning) can help with increasing energy, reducing stress, boosting mood, and helping with sleep.  The park districts in the area have lots of choices for exercise classes, and there are often membership deals at fitness centers in the surrounding communities.  Also, even though October mornings can be brisk, getting outside for a walk, bike ride, or run can be wonderful.

Supplement Spotlight: Sleep Aids

Melatonin

Melatonin is actually a hormone which is produced by the body.  It helps to regulate the body’s circadian rhythms, or the natural cycle of sleeping and waking.  Supplemental melatonin can help to correct sleep patterns and help to make a person feel awake and rested in the morning.  Sleeping disorders can increase with age, and melatonin has been shown in research to help.  In one study of participants over 55 years of age, those who took 2 mg. of time release melatonin experienced better sleep quality and were more alert in the morning.

Valerian

Valerian is one of the most well known herbs for sleep.   It’s used as both a tranquilizer and a calmative.  Its benefits are particularly effective for women experiencing menopause.  Research has shown that it can increase sleep quality and reduce the amount of time it takes to fall asleep.   There have even been studies which found it to be as effective as a number of different prescription sleep aids.  Valerian is most beneficial for people with chronic insomnia instead of those with temporary or sporadic sleeplessness.

Passionflower

Passionflowers are gorgeous if you’ve ever seen them.  They also are great for sleep and have been used as a sedative for over 200 years.  It helps to reduce anxiety and relieve muscle tension.   Passionflower is especially helpful for nervous insomnia.

L-Theanine

L-theanine is an amino acid that’s present in small amounts in green tea.  It’s often used during the day because it reduces anxiety without tiredness.  Even though it doesn’t cause sleepiness, it has been shown to be an effective sleep aid.  One interesting study conducted in Japan found that those who took theanine were more alert on wakening and reported, “a significant absence of feeling exhausted and a reduced need for sleep” when interviewed in the mornings.  The majority reported improved sleep efficiency and also a reduction in nightmares.  Another study on children (ages 8-13) found that those who consumed theanine had a significantly higher sleep percentage and sleep efficiency scores.

Many of the above sleep aids are available in formulas which have several supplements combined together, since while they work well alone, they often have impressive benefits when combined.

Healthy Q & A: Calcium Absorption

Q:

I’d recently read an article that was pretty much saying that calcium supplements were useless and that they didn’t really do anything since you’re probably not absorbing it.   What do you think?  I guess I’m looking for reassurance.

A:

There is always going to be someone out there trying to say that supplements are a waste of time.  That being said, there is a lot of difference between different calcium supplements and formulations, which can make a big difference in how it’s used and absorbed by the body.

First, I’d like to say that it’s unlikely that the body can absorb more than 500mg of calcium at a time, so while everyone might want to just take one pill for their daily needs of calcium, it’s not really in your best interest.  Also, it’s important to think of your daily calcium consumption from foods.  If a person is eating 2-3 servings of dairy products a day, they might not need to take the entire recommended dosage of 1,000mg of calcium.

Calcium is the most well known supplement for the bones, and for good reason- calcium is key to building new bone.  When it comes to supplements however, calcium is not the end of the story.  There are a number of other important nutrients which can aid in calcium absorption and in helping the body to use the calcium correctly.   In fact, a person may be doing themselves a disservice by taking calcium by itself.

Magnesium is one of the most important supplements next to calcium.  It helps the body to absorb calcium and prevents the calcification of tissues in the body.   It literally helps calcium to go into the bones.  Vitamin D is also crucial for protecting the bones and for helping the body to absorb calcium (calcium is notoriously difficult for the body to absorb and utilize correctly).  Another supplement I really love that’s great for the bones is vitamin K2, it works as a traffic guard in the body- directing calcium to the bones and away from the arteries and soft tissues, helping to prevent and reverse arteriosclerosis.

The best calcium supplement I’d recommend is Jarrow’s Bone Up, it has the most bone co-factors compared to any other supplement including 1000mg of vitamin D3, as well as vitamin K2, magnesium, boron, and a host of other bone building supplements.  

Supplement Spotlight: Back to School Supplements for Children

It goes without saying that a healthy, balanced diet is important for children, but the fact is that most children’s (especially young children) diets are far from that.  It’s been said that the top two vegetables eaten by American children are French fries and ketchup, which should give everyone pause. 

Research from the U.S. Department of Agriculture has determined that “Less than half of children consume the USDA recommended number of servings in any give food pyramid group and almost 80% do not eat the recommended amount of fruits and vegetables.”

These missing nutrients can cause a number of problems for growing bodies, and can also evidence itself in concentration and attention problems at school.  One study, for example, researched kids ages 8-14 who took a multivitamin for three months and had “significantly improved cognition and mood”.

Another study found that “Children who took dietary supplements showed more positive emotions and fewer negative emotions.”  Yet another study found that multivitamin use among children improved cognitive performance.

One area where supplements are important for children (I would almost venture to say that they may be even more important than a multivitamin) are omega 3 fatty acids.  Omega 3 fatty acids are absolutely crucial for brain function and development.  It’s important to note that the body cannot manufacture its own omega 3s, and that they must be added to the body either from foods or supplements.  Omega 3s can be obtained from fish or flax, though for children and brain function fish is greatly superior, though there are vegetarian forms that are as effective as fish oil (it’s important to look for vegetarian products with DHA).  Most kids aren’t a big fan of fish, plus there are concerns about mercury contamination, so supplements are an ideal choice.

For most parents the idea of getting their child to take a fish oil supplement is laughable, but there are some fantastic and great tasting fish oil supplements on the market.  The one I most recommend isBarlean’s Omega Swirl, which is made in a way so that the texture is similar to a cream or yogurt and it’s not at all fishy.  My daughter would literally drink the entire bottle if I’d let her. 

There are a large amount of positive studies on the benefits of omega 3 fish oil supplements for children and its help in concentration, impulse control, depression and hostility.  For children with ADD/ADHD, supplementation is even more important, as research has found that those children are often severely deficient in omega 3s.  I even had a woman who came in the store literally in tears because she was so grateful at the night and day difference in her daughter after giving her fish oil.  While I can’t say that results like that are going to happen for everyone, I do firmly believe that omega 3 supplements are of great benefit for everyone, especially children.

Other areas of importance are of Vitamin D, especially in the winter, since vitamin D deficiency can cause brittle bones and osteoporosis in later life.  Vitamin D also enhances immune function, and vitamin D supplementation has been found in research to reduce the risk of illness in children, especially respiratory infections.  Calcium supplements are also important for children, especially those on dairy free diets.

We have a lot of very high quality children’s vitamins and supplements at the store, so come by- we’d love to help you.

Healthy Q & A: Protein and Exercise

Q:

I have been working out and am looking for a protein drink to assist.  What would you recommend?

A:

Protein is incredibly important for helping to build and repair muscles.  Most recommendations say that it’s best to consume protein within one hour of resistance training since said training increases amino acid delivery to muscles as well as absorption.  Because of this, the sooner you consume protein after exercise, the bigger the stimulation of protein synthesis in the muscles. In theory, proper protein timing leads to increased gains in strength and lean body mass (something we all want).  There’s also some researchwhich says that drinking a protein shake before working out can be beneficial.

Whey protein is considered the best for muscles, since it’s quickly digested and over 90% of its protein is utilized by the body.  One we have that I’d recommend is Jarrow’s Whey Protein (it’s also 25% off this month).  It’s a good value, comes in three flavors, has a low amount of sugar, and has 4 grams of branched chain amino acids per serving (BCAAs help with maintaining and increasing muscle mass).

Whey comes from milk, though if you have a dairy sensitivity or allergy, we have a number of nice non dairy protein shake options (we have brown rice, pea, egg white, hemp, and soy protein shake mixes).

Something important to note is overall calorie expenditure and what you’re looking to gain from your workouts.  If you’re lifting weights and are trying to gain significant muscle, a protein shake after exercise is a great thing.  If your main goal is weight loss, and you’re doing shorter cardiovascular workouts, a post workout protein shake might not be needed; instead, just take care to ensure you’re getting enough protein in general.

For people doing mild to moderate exercise for weight loss, there is usually not a lot needed for “refueling”, and adding a lot after a workout can actually hurt your weight loss efforts.  An example would be a person who runs for 30 minutes and then eats a protein shake with a banana and added flax seed oil (a very healthy shake in and of itself).  30 minutes of jogging burns roughly 300 calories, but the shake described above could be as much as 400-500 calories.  If a shake like that is used to replace a meal or snack that would be fine, but if it’s added on top of a person’s normal food intake, you can actually be consuming more calories than expended during a 30 minute exercise session.

Healthy Q & A: Healthy Eating

Q:

I know I should eat better, but I work a ton and eating healthy is the first thing to go.  I don’t eat enough fruits and vegetables since I eat out most of the time.  Is there anything I can take that would help to make up some of what I’m missing? 

A:

There are supplements which can replace some of the phytonutrients you’re missing from fruits and vegetables, though I would still encourage you to try to eat more produce.  Apples, bananas, and bags of baby carrots are healthy snacks that travel well which can get you closer to the recommended “five a day”.

Nature’s Plus makes two products I think could help.  The first is Fruitein, a drink mix that has concentrates from 110 different fruits and vegetables.  It also has 13 grams of protein so it helps you to feel fuller, longer.  It’s different from most shake mixes in that it’s meant to be mixed with water, so it’s a great drink mix to have at the office or on the go since it doesn’t require ingredients that need refrigeration.  Nature’s Plus also has a supplement called Ultra Juice which is a tablet which contains the vitamins, minerals, and phytonutrients found in fruits and vegetables. 

Making green smoothies in the morning is another great way to increase the amount of fruits, veggies, and greens in your diet.  If you google green smoothie recipes the results are neverending.  Basically it’s mixing water (or milk or orange juice), spinach or kale, and a banana in a blender and drinking.  There are tons of delicious variations.  It might sound weird at first, but I know a number of people who are hooked on them.  Here’s a site with some great recipe ideas.

Also, since you mentioned eating out, there are lots of vegetarian options at restaurants which will give you some heatlthier options.   Plus, you can always request that extra vegetables be added to a dish.  Hope that helps!

Healthy Q & A: Seasonal Allergies

Q:

For me it seems like allergy season started last weekend.  I’ve had it for years and dread it.  I think I blew my nose 500 times yesterday.  I usually take over the counter allergy medicine, but I feel like it can’t be good to take that forever.  What would you recommend for allergies that really works?

A:

Seasonal allergies can be awful, it can seem almost like you have a never-ending cold.  Medicating yourself for weeks on end is not ideal however.  Thankfully, there are a number of effective ways to help ease allergy symptoms.

The first thing I’d mention is a neti pot, a small ceramic container that looks like a teapot.  It’s wonderful for cleaning out the sinuses on a daily basis.  You fill it up with room temperature filtered water with a bit of salt to make a saline solution, and then use the neti pot to flush water in one nostril and out the other.  It sounds really odd, but once you get the hang of it, it’s a wonderful way to keep your sinuses free of allergens (it’s also great for colds and sinus problems in general).  This is a video on how to use a neti pot if my description is somewhat lacking.

Quercetin is a bioflavanoid which is great for allergy season.  It prevents the body from releasing histamine (the cause of your runny nose and watery eyes).  1,000mg per day between meals is a good dosage to start with.  Stinging nettle is another natural antihistamine that works well for allergy sufferers, without the drowsiness and other side effects common to over the counter antihistamines.

Another impressive natural antihistamine which has had positive recent research is butterbur.  In one recent Swiss study, butterbur extract was found to be as effective as the active ingredient in Zirtec (a popular seasonal allergy drug), without the side effects.

A product we especially recommend for allergies is Jarrow’s AllerTame.  It contains both butterbur and quercetin as well as omega 3 fatty acids and rosemary to help with reducing inflammation.  I’d definitely recommend giving it a try this allergy season.

Product Spotlight: Natural Cleansers

Since Earth Day is this month, I thought I’d write about natural cleansing products, since it’s an easy way to help the environment while going about our daily lives.  Often when people think about being healthier they look to diet and exercise, and those are two crucial areas of our health, but many people don’t realize the dangers of the toxic chemicals they’re exposing themselves to every day through conventional cleaning products.

On Earth Day, air pollution is one of the things we may think of, and ways to change that.  Unfortunately many people don’t think of the air pollution inside their own homes caused by toxic cleaning products.  According to the EPA the levels of indoor air pollution may be two to five times higher (and occasionally more than 100 times higher) than outdoor levels.  This type of air pollution is almost entirely avoidable, and switching to natural cleansers is a big part of that.

Only about 900 of the 10,000 chemicals in use today have been tested by the EPA as possible cancer causing agents.  Another problem is that conventional cleansers do not need to list their ingredients on the labels.  The chemicals in conventional cleaning products are toxic to humans, animals, and the environment.  Here’s a short list of some of the common chemicals used in cleansers (this list was taken from volunteerguide.org):

·         Phosphates, found in dishwasher and laundry detergents, cause algae bloom, which kills fish and aquatic plants, and produces chemicals that are toxic to animals and people who drink the water.

·         Trisodium nitrilotriacetate is a possible carcinogen in laundry detergents. It can disrupt the elimination of metals in wastewater treatment facilities.

·         Chlorine bleach (sodium hypochlorite), available alone and in detergents and other products, is toxic to fish and can bind with organic compounds in water to form organochlorines, which break down slowly in the environment and accumulate in the fatty tissues of wildlife. Chlorine is especially toxic to organisms that live in water and soil.

·         Napthas and mineral spirits, found in furniture polishes, are neurotoxins and considered hazardous waste. Mineral spirits break down very slowly and contaminate air and water.

·         Formaldehyde, an ingredient in furniture polish and various cleaning products, is a potential human carcinogen and a known cancer-causing agent in animals.

·         Phthalates, found in furniture polish, disrupt hormone function and can cause genetic defects in both animals and humans.

·         Ether-type solvents, methylene chloride, butyl cellosive, and petroleum distillates, found in oven cleaners are hazardous waste and can contaminate the air, water, and soil.

·         Sulfuric acid and sodium hydroxide, in drain cleaners, can change the pH of water and cause fish kills.

Children are especially susceptible to damage from these toxins, since their brain, organs, respiratory and other systems are not fully developed.  There have even been studies showing damage to developing fetuses when pregnant women are exposed to certain chemicals.

I don’t want to sound alarmist, but rather hope this will make others consider switching to natural, earth friendly cleaning products.  I can’t encourage you enough to make the switch, for your own health and the earth’s as well.  It’s a simple change which can make a lasting difference.

Earth Friendly Product’s  Parsley Plus is one of my favorites.  It smells amazing and is great for kitchens and bathrooms or any hard surface.  You have to smell it to believe how wonderful it is, especially if you’re used to artificial, chemical based cleansers.

Citrasolv is a wonderful all purpose cleaner.  It’s concentrated, so it lasts a long time.  It’s great for removing grease and  all kinds of gunk, adhesive and stains without chemicals.  It’s definitely one to have in your cleaning arsenal.

Earth Friendly Product’s Window Kleener with Lavender is another I always have in my house.  It cleans glass (other surfaces as well) without chemicals and leaves them clean and streak free.  Plus, it doesn’t spray a bunch of chemicals into the air for you to breathe in (unlike conventional glass cleaners).

Another great reason to use natural cleaners is that kids can “help” without you having to worry about toxic chemicals.  I’d never feel comfortable giving my almost three year old a bottle of Windex to spray on the windows to help “clean”, but I feel comfortable with her using a natural window cleaner (with supervision of course) so she can help.

Healthy Q & A: Radiation Treatment

Q:

My Dad who is 86 will be starting radiation treatment for cancer on one of his vocal cords.  My question is should he be taking any supplements or be applying any sort of lotions or creams on his neck?  He is in good health gets around great, and we would like to keep him that way.

A:

There are a number of supplements which have been found to be beneficial in conjunction with radiation.  A good probiotic supplement can help to prevent the diarrhea that can sometimes be a side effect of radiation therapy.  Ginger can also help with the nausea that frequently accompanies radiation.

Another suggestion would be to supplement with curcumin, the beneficial extract from turmeric.  In animal studies, curcumin helped to prevent the skin damage caused by radiation and the curcumin supplements were associated with fewer burns and blisters.  You can read more about the study here.  Topical aloe vera gel or calendula cream can also be helpful in soothing skin irritated by radiation.

DHA, a beneficial component of omega 3 fatty acids, may also be helpful.  There was a recent groundbreaking study on breast cancer which found that DHA was able to sensitize tumors to respond better to treatment.  In the animal study, tumor size decreased by 60% at 12 days after irradiation in the group that was supplemented with DHA compared to 31% in the control group.  The research on DHA and cancer is still very preliminary, but very exciting.  You can read the study’s abstract here.

Other ideas would be panax ginseng, which could help to counteract the fatigue he may experience.  Eating a diet full of high antioxidant fruits and cruciferous vegetables (broccoli, cauliflower and cabbage) is a good idea as well.

Be sure to mention any alternative therapies you're considering with his physician.  I hope that helps!

Supplement Spotlight: CoQ10 and Ubiquinol

The supplement ubiquinol was recently on the Dr. Oz show as one of the most powerful antioxidants.  There has been some confusion regarding CoQ10 vs. ubiquinol, so I thought I’d write about both here.

Ubiquinol is the active form of CoQ10, also known as ubiquinone.  CoQ10 is produced in the body, though the amount produced decreases with age, and is further reduced by some prescription medications, specifically statins like Lipitor.  CoQ10 as ubiquinone is the more commonly known form, and is also less expensive.  Ubiquinol is much better absorbing, but more expensive as well.

CoQ10 and ubiquinol are wonderful antioxidants, and work to give the body cellular energy, specifically in the mitochondria or “power houses” of the cells.  CoQ10 is also important for heart health and has been researched with positive effects for preventing heart attacks (especially second heart attacks) and helping with congestive heart failure.  Part of the reason it’s so beneficial for heart health is that the greatest concentration of mitochondria in the body is in the heart muscle, so very literally, CoQ10 gives the heart the energy to keep beating.

Everyone would benefit from supplementation with CoQ10 or ubiquinol, especially people with heart problems or a family history of heart disease.  Persons taking statins and even the natural “statin-like” red yeast rice, should take at least 100mg of CoQ10 daily to prevent side effects like muscle pain and weakness caused in part by depleted CoQ10 in the body, since statins (and CoQ10 to a lesser extent) diminish the production of CoQ10 in the body.

For healthy people taking CoQ10 as a general preventative, the common ubiquinone form is usually sufficient, though if you’re over 65, have compromised absorption, or have any sort of heart problems, you may want to consider switching to the active, ubiquinol form of CoQ10 since it’s easier absorbed and utilized by the body.