Healthy Q & A: Alcohol Overindulgence

Q:

I don’t drink a lot, but do sometimes with friends.  We always have a big St. Patrick’s Day party, and I’m hoping this year I can drink without feeling awful the next day.  Do you have anything that can help a hangover (or prevent one)?

A:

 Hangovers are usually brought on by a combination of dehydration, and toxins released by the body trying to detoxify the alcohol.  The best “cure” is moderation, but many people will indulge from time to time and feel the negative effects the next day.  Thankfully, there are many natural products which can help.

Drink mixes like Emergen-C are easy to add to a bottle of water and will help to replace missing electrolytes.  Drinking a bottle of water with an Emergen-C packet added to it is an easy thing to do after getting home from a wild night, and it will help you to feel better in the morning.   A B complex supplement is also helpful when taken before or after drinking, since alcohol depletes the body of many nutrients, especially B vitamins, which are necessary for the body to detoxify the alcohol in your system.  Taking a quality multivitamin on a daily basis will also help to replenish and fortify your stores of nutrients.

On the morning of the day after drinking, have a banana or two.  Bananas are full of potassium, which is depleted after a night of drinking.  Bananas are also easy on the stomach, which can be nice if you’re feeling a bit queasy.  Ginger is also wonderful for nausea and upset stomach.  Ginger tea or candied ginger pieces can go a long way to help your stomach get back to normal.  Some hangover symptoms can be caused by low blood sugar, so a glass of apple juice in the morning may help since it’s easy on the digestive system, but has natural sugars which can make you feel better.

If you frequently indulge in alcohol, it might be a good idea to supplement with milk thistle on a regular basis.  Milk thistle helps to cleanse and regenerate the liver- the liver is the main detoxifying organ in the body which helps to filter and process alcohol and other toxic chemicals in the body.  Its one herb that has no real pharmaceutical equivalent, and works great to help keep the liver working in top shape.

Product Spotlight: JarrowSil for Hair, Skin, and Nails

Silica is a mineral which is crucial to hair, skin, and nail health and composition.  The trouble with many silica supplements is that the mineral is very difficult for the body to absorb.  JarrowSil is a specialized form of silica called Activated Silicon which is formulated specifically to be easy for the body to absorb.  Placebo controlled studies have found improvement in skin texture and elasticity for women with sun damage after supplementing with the type of specialized silicon that JarrowSil contains.  There were also improvements in brittle hair and nails.

Healthy looking skin is determined by the health of the underlying tissue.  As we age, our skin often becomes deficient in silica, which can cause dry, wrinkled skin.  Good topical moisturizers can be helpful, but nourishing skin from the inside is important as well.  Silicon is one of the main components of connective tissue, and depletion in skin elasticity and texture is one obvious sign of deficiency.

Supplement Spotlight: Milk Thistle

This month we’re focusing on milk thistle and how wonderful it is for the liver, since if there’s one organ you should love, it’s your liver!  The liver detoxifies the blood and also helps to metabolize drugs- medications and alcohol can be very hard on the liver.  Detoxifying the liver is one of the best ways (in my opinion) to improve health, since if the liver is clean and working well, the body as a whole works better.

Milk thistle is the very best natural product there is for cleansing and supporting the liver.  It is one of the few herbs that has no pharmaceutical equivalent.  It has been shown in research to not only help with cleansing the liver and improving liver function, but has even been shown to help with regenerating the liver!

As stated above, alcohol can he hard on the liver, and in excess can cause liver damage; milk thistle has been shown to help to reverse that damage.  In one study, 36 patients with chronic alcoholic liver disease received milk thistle extract or a placebo for six months.  At the beginning of the study, all participants had elevated liver enzymes and other markers for liver damage in their blood.  After six months, the group that had taken the milk thistle extract had all markers of liver damage normalized, where the placebo group did not.  The milk thistle group also had improvement at the cellular level.

Milk thistle has also been found to be beneficial to people with non-alcoholic fatty liver disease.  In research it was shown to be as effective as two different commonly used insulin drugs, with the additional benefit of decreasing liver enzymes, a benefit that the prescription drugs did not show.  In persons with advanced non-alcoholic fatty liver disease, milk thistle extract was found to help with restoring liver function as well as improving insulin sensitivity and inflammation.

Even people with hepatitis have found improvements after treatment with milk thistle extract.   Researchers found drops in markers of liver damage, where the placebo group had no change.

Interestingly, studies have found even greater benefit for people supplementing milk thistle extract with phosphatidyl choline, which has been found to increase the milk thistle absorption.

Milk thistle is a wonderful supplement that would be of benefit to everyone, since who wouldn’t want to improve their liver function, since the liver is so critical in maintaining a healthy body?  This month, consider supplementation with milk thistle, for better, vibrant health.

Healthy Q & A: Heart Disease

Q:

Heart disease runs in my family.  I think I’m reasonably healthy, but wondered what I can do to prevent it.

A:

Family history is definitely something to be aware of, but by no means is it an absolute.  In fact, in cases like this, knowing your family history can be of great benefit, since you can take steps to ensure that your cardiovascular system stays in top shape.

One of the most important things to consider is exercise.  Exercise helps to maintain a strong heart, fights obesity, and helps with everything from depression to osteoporosis.  The most difficult thing about beginning an exercise program is actually starting, but once you get into the habit, and see the positive changes it can cause, it makes it easier to stick with it.

A number of supplements can be helpful as well.  The first I’d mention is omega 3 fish oil.  Fish oil has been proven to help with cardiovascular health and in treating high blood pressure.  Solgar’s Omega 950is a wonderful, high potency formula that we highly recommend.  Fish oil can also help with everything from brain function to joint pain, so it’s something I think everyone would benefit from.

The next I’d most recommend is supplementing with CoQ10.  CoQ10 is a substance found in every cell in the body.  The body manufactures it on its own, but as we age, the body’s production of the nutrient is greatly lowered (and some prescriptions, like statins, further deplete the body of CoQ10).  CoQ10 literally gives the cells the energy required to function, and is found in the highest concentrations in the heart.  Research has found benefit of supplementing with CoQ10 for preventing heart attacks, particularly a second heart attack, as well as for people with congestive heart failure (there’s a good article on CoQ10 and heart failure here).  CoQ10 has been researched extensively; here’s a nice overview of more of its benefits.  Another thing to mention is that most people with heart problems would benefit from the ubiquinol form of CoQ10, which is much better absorbed than the more common ubiquinone.

High blood pressure is another problem which goes hand in hand with heart disease.  One easy way to help lower it is to drink 3 cups of hibiscus tea daily (Republic of Tea has several flavored varieties which are particularly delicious).  Something else that can be of great benefit is garlic extract- the brand Kyolichas odorless garlic capsules.  Garlic can also help with boosting the immune system, so it’s a great supplement to take in the winter.

Heart health is an extensive topic, so be sure to stop in the store so we can help you more thoroughly.

Healthy Q & A: Seasonal Affective Disorder

Q:

I think I have seasonal affective disorder.   These dark days are killing me, and I just feel down and like I have no energy to do anything.  Do you have any ideas of something natural that could help?  I do not want to go on prescription antidepressants.

A:

Seasonal affective disorder, or SAD, is very common this time of year as the amount of daylight is so short.  Some people who work in an office may hardly even see the sun in the winter months, which makes it very easy to become depressed.  First, I’d like to say not to absolutely rule out prescription antidepressants.  I am all for doing things naturally, and believe a natural approach should be tried first, but there are times when pharmaceuticals are both beneficial and necessary.

That being said, there are a number of supplements which can be very helpful for people with seasonal affective disorder.  The first thing that comes to mind, which has been shown to be incredibly effective for people with SAD, is a supplement called SAMe (pronounced “Sammy”) which is short for S-adenosyl-L-methionine.  SAMe works by helping to boost the manufacture of “feel good” or mood boosting neurotransmitters in the brain.

Research has shown it to be as effective as prescription anti-depressants (some studies have even found it to work better) without the side effects of conventional pharmaceuticals.  Instead of having side effects, SAMe has the side benefits of helping with pain and inflammation and also aiding in detoxifying the liver. 

SAMe is most commonly used for seasonal affective disorder and depression, but is also used effectively for fibromyalgia and joint pain.  Many natural mood enhancers can take a bit of time to gain full effectiveness; in fact, some like St. John’s Wort can take several weeks before the benefits are seen.  I particularly like SAMe since its benefits are felt quickly, usually within the first week and for some people within just a couple days. 

SAMe is most effective when taken on an empty stomach.  Most people find 400mg daily to be an effective dose.  If you suffer from seasonal affective disorder or depression, I would very much recommend giving it a try.  I know several people who take it with great success.  My one caution would be for people with bipolar disorder, since there has been some research which has linked SAMe supplementation with an increase in manic episodes for people with bipolar disorder.

Other supplements which can be of benefit to people with SAD (along with everyone else really), would be a quality omega 3 supplement as well as additional vitamin D.  One of the benefits of omega 3 fish oil is its help for brain function and mood.  Many people are deficient in omega 3 fatty acids since the body is unable to manufacture them- they must be obtained through diet, so unless you’re eating fatty fish several times a week, or consuming flax or chia seed regularly, you are likely deficient in that nutrient.

Vitamin D is great for everyone to take in the winter months, since it is usually made in the body from the reaction of sunlight on the skin.  Vitamin D can help with immunity, bone health, as well as proper mental health.

Help for Stress Free Holidays

This month’s focus is on having a happy, healthy, and stress-free December. The holidays are a time of togetherness and love, but it can also be a time of heightened stress, anxiety, and depression for many. There are a number of very effective natural products which can help each of us to make it through these weeks in a calmer, more positive state.

Theanine for Anxiety

All of us at the store view theanine as one of the best supplements there is for stress and anxiety. It works best when taken on a regular basis, but is also very effective when taken occasionally for a circumstance that you know is going to be stressful (Christmas dinner, anyone?). It works by helping the brain to produce alpha brain waves, which encourages a state of calm, restful alertness. One of the best things about theanine is that unlike many other things for stress and anxiety, it will not cause drowsiness. I think theanine is one of those supplements we could all use this month.

5-HTP for Mood

5-HTP is an amino acid that’s great for giving yourself a mood boost. It works by increasing serotonin in the brain. Serotonin is known as the “feel good neurotransmitter”. Research has shown it to be as effective as prescription antidepressants, but without the side effects. Interestingly, other research has found that 5-HTP can help with weight loss, particularly “stress eating”, most likely due to its relaxing and mood boosting properties. The one caution would be not to mix 5-HTP with prescription antidepressants in the class known as SSRIs (Prozac for example) since they work similarly in the body.

SAMe for Seasonal Affective Disorder

Seasonal Affective Disorder, or comes into full swing for many people during this month, since the days are the shortest they will ever be. Supplementing with extra vitamin D can be helpful (and really, everyone should be taking extra D in the winter), but the supplement we’ve found to be most effective for SAD is SAMe (pronounced “Sammy”). It works by enhancing feel good neurotransmitters and helping to maintain the proper structure of cell membranes. SAMe is nice because its effects can be felt very quickly, for most people within the first week, compared to prescription antidepressants which can take weeks to gain effectiveness. SAMe also has the side benefits of helping to reduce joint pain as well as detoxifying the liver. It is very effective, and has also been found to be useful for fibromyalgia symptoms since it helps with both depression and pain.

Valerian for Extreme Stress

Valerian is best known as a sleep aid, but in lower doses it works very well for stress, in fact, it is often known as “Nature’s Valium”. Research has found valerian to be similar in effectiveness to valium, but without the side effects. One of the owners, Theresa, went through a rough time a few years ago, and found valerian to be a real help.

Ginseng for Energy

If you find that December and all the planning that goes with it has sapped your energy, ginseng may help. A warm ginseng like panax or Korean ginseng is great for giving you an extra boost. Ginseng is an adaptogen, which basically means that it helps the body to adapt to stress while easing its negative side effects. Herbs like ginseng work best when taken on an empty stomach. Interestingly, panax ginseng has also been found to have benefits for mental functioning, diabetes, and erectile dysfunction.

Immune Shield for the Immune System

Getting sick around the holidays is often a common occurrence due to increased stress and social engagements. One supplement that greatly increases the odds of staying healthy is Irwin Natural’sImmune Shield- it’s a mix of a number of very effective herbs that help the body to fight off bacteria and viruses. If you do end up getting sick, you can take a higher dose to help yourself to get better faster. We all take it at the store and find it to be very effective. Another supplement to think of is vitamin D, which also is great for the immune system. Our bodies can make vitamin D from the sun, but most Americans become deficient in the colder months since they’re only outdoors for short periods.

Healthy Q & A: Cooking for Guests with Food Allergies

Q:  My daughter is bringing her fiancé to Christmas for the first time this year.  I’m excited, but also worried since he has food allergies: he’s allergic to wheat and dairy.  I asked, and my daughter said it wasn’t a breathing reaction he has (thankfully!), but he gets rashes and digestive problems if he eats them.  I’m happy that he’s coming for Christmas, but I also don’t want to get him sick!  Do you have any recommendations?

A:  It is absolutely possible to have a nice, normal holiday feast while hosting a person with food allergies, it just takes a little extra awareness and planning.  The new USDA mandated food labeling lists if a product contains dairy or wheat and is printed at the bottom of the ingredient list in bold, so be sure to check all prepared foods you buy- even if it doesn’t seem if it would contain wheat or dairy since there are often surprise ingredients.

If you are cooking a roast, meats in general are safe, just take care using prepared marinades, since some contain flavorings or yeast extracts which may contain wheat.  When it comes to side dishes, there are lots of delicious choices which are dairy and wheat free.   With potatoes you can make mashed potatoes with dairy free margarine like Earth Balance’s Buttery Sticks and soy or rice milk.  Potatoes (regular white potatoes or sweet potatoes) are delicious roasted in olive oil.  Don’t think you need to have an entirely dairy free or wheat free meal, but just use care in preparing the dairy free and wheat free dishes, washing the counter and cutting board thoroughly and using new utensils.  Also, make sure to have a specific serving utensil for each allergen free dish so there isn’t cross contamination between the different foods. 

Gravy is another dish to be aware of, since prepared gravy (or many gravy recipes) contain wheat.  We do have easy gluten free (and vegetarian varieties if that’s a concern for anyone reading) gravy mixes at the store.  Desserts can be more of a challenge for dairy free and gluten free diets, though there are many delicious recipes which are absolutely doable.  Here’s a list of some fantastic gluten free desserts, many of which are dairy free (and really, it’s easy to convert almost any recipe to be dairy free by just substituting dairy free margarine, and soy, rice or coconut milk).

A nice prepared dessert that we have at the store which would fit the bill for gluten and dairy free are Katz Gluten Free Pies.  They’re delicious, and are nice since they’re one less thing to cook.  If you have any questions, be sure to stop by the store, we’re all very knowledgeable on food allergies and cooking for people with food allergies.

See our recipe review for some more great ideas for gluten free and dairy free holiday dishes!

Supplement Spotlight: All About Omegas

There’s a lot of confusion about omega fatty acids, so I thought I’d go over some common questions about fish oil, flax oil, and the different types of omegas.

What are Omega fatty acids?

Omega fatty acids are essential fats that cannot be manufactured in the human body and must be obtained through foods or supplements.   They are crucial for heart health, brain function, and reducing inflammation in the body.  There are a variety of omega fatty acids, the most well known being omega 3 and omega 6.  Omega fatty acids are common in the American diet, since they are largely supplied by vegetable oils.  Omega 3s on the other hand are more difficult to come by, since they are present in fewer sources, most commonly fatty fish, fish oil supplements, or flax and chia seeds.  The recommendation for the ratio of omega 3 to omega 6 fatty acids are 1:2,but in the standard American diet, that ratio is more like 1:20.  That makes omega 3 supplements much more important for most people than a omega 3, 6, 9 supplement.

EPA, DHA, and ALA

EPA, DHA, and ALA are all forms of omega 3 fatty acids. 

EPA and DHA are the forms of omega 3 found in fish oils.  EPA is best known for its help in reducing inflammation, lowering triglycerides, and aiding in heart health.  DHA is a structural fat that makes up much of the brain, eyes, and nervous system and is crucial for brain function.  ALA, or alpha linoleic acid, is the vegetarian form of omega 3, found in flax and chia seeds and oil.  ALA needs to be converted into EPA and DHA in the body (when it’s fish oil, the fish has already converted it in their bodies), although the ratio of conversion is not very efficient and can vary widely.  Because of this, the serving size of flax oil compared to a fish oil concentrate is much greater, 1 tbs. per pound of body weight compared to 2 or 3 pills of a high potency fish oil concentrate (like Solagar’s Omega 950).

For most people I would recommend fish oil over flax, because of the conversion ratio and how important DHA is to brain health.  That being said, I take flax instead of fish oil since I’m a vegetarian.  Flax is also a much more natural form of omega 3, and can be unprocessed and organic.  Flax oil also contains lignans, types of phytoestrogens which have been correlated to a reduced breast cancer risk (possibly colon cancer as well).  Lignans may also help with reducing menopausal symptoms. 

I also wanted to further highlight DHA, and say that it is absolutely crucial for fetal brain and eye development.  I’d venture to say that every pregnant woman should be taking DHA.  There are also vegetarian DHA supplements that are sourced from algae if that’s a concern.

Things to look for in a supplement

Fish oil supplements vary greatly.  It’s important to look for a quality brand which is ensured to be free of contaminants.   Make sure the fish oil you’re taking says either it’s molecularly distilled or has been tested to ensure that it is free of mercury, lead, and other contaminants.

Another thing to check are the amounts of EPA and DHA contained per pill.  Concentrations of EPA/DHA vary widely, where one product may need several pills to equal one pill of a fish oil of a higher concentration.  The highest amount of EPA/DHA per pill that we have in the store is Solgar’s Omega 950, which rivals the concentration (in fact it’s higher!) than the prescription fish oil Lovaza. 

When it comes to fish oil supplements, it’s all about the amounts of EPA and DHA, so I see no reason why anyone would ever take one that would be at a lower concentration where they would need to take more pills per day.

Healthy Q & A: Gum Disease

Q:

I’ve been diagnosed with the beginning stages of gum disease.  I wanted to know if there was anything supplement wise that could help.

A:

There are a number of things that can help.  CoQ10 is the first I’d recommend.  It’s a potent antioxidant best known for its benefits to heart health, but research has shown it to be beneficial to gingivitis and periodontal disease.   CoQ10 can help to strengthen gums and may help to prevent gums from receding.  Research has found that people with periodontal disease have low levels of CoQ10 in their gums, and that supplementing with CoQ10 (by pill or by rubbing on the gums) may enhance healing and tissue repair.  One placebo controlled study found that applying CoQ10 topically to the gums reduced gum loss and the depth of dental pockets after three weeks.

Oral probiotics can also be helpful, by increasing the balance of good bacteria in the mouth, they can help to reduce the amount of bad bacteria which contributes to gum and periodontal disease.  Nature’s Plus has one that’s particularly nice, it contains CoQ10 as well as probiotics strains which are especially targeted for oral health.

A high potency multivitamin would also be a good idea, since it would contain a number of vitamins which are beneficial for healing and reducing inflammation like Vitamin A, C, E, and folic acid.

Tea tree mouthwash can also be beneficial for people with gum disease.  Tea tree oil contains natural antibacterial and antiseptic properties which can help to heal gum infections and fight bad breath.   We also have tea tree treated dental floss which is a wonderful product to use with gum and periodontal disease since it brings the antibacterial tea tree oil around the gumline and between teeth.

Why go gluten free?

Celiac

Celiac disease is probably the best known reason people switch to a gluten free diet.  Celiac disease is a condition where the body is damaged by gluten, a protein found in wheat, barley, and rye.  It is also present in many other foods.  Celiac disease is a serious disease where eating gluten triggers an immune response in the small intestine which over time damages the intestine’s lining and can prevents the absorption of nutrients.  It can cause weight loss, bloating and sometimes diarrhea.  Over time the body’s organs and bones can be damaged through malabsorption of nutrients.  Celiac disease is especially problematic in children, since it can affect growth and development.

Celiac disease does not always present itself with GI symptoms; in adults, common symptoms include anemia, bone disease, and neurological issues.   Also, children over age 3 with celiac disease often have non GI symptoms, including iron-deficiency anemia, short stature, or mood disorders.

Cross contamination is also an issue for people with celiac disease, where foods prepared in a factory or bakery containing wheat products can cause symptoms, even if there is no gluten present in the recipe that was used.  People with celiac may also wish to use gluten free beauty products, since gluten in those products can cause reactions as well.

Celiac is different from a sensitivity in that gluten can absolutely not be consumed.  It’s not like being a diet where you can “cheat and have a piece of cake”, since any amount of gluten is damaging to the body.  Thankfully, Celiac disease can be confirmed by a blood test, although gluten must be present in your system for the test to work.

Gluten Intolerance

Gluten Intolerance, also known as non-celiac gluten sensitivity, can have similar outward symptoms to celiac disease, but it does not have an immunological component.  When gluten is ingested, the body sees it as a foreign invader, causing inflammation and digestive distress.  When gluten is removed from the diet, the symptoms begin to stop.   Symptoms include bloating, abdominal discomfort, and diarrhea caused by inflammation in the digestive tract. Headaches, lethargy, attention-deficit disorder, hyperactivity, muscle weakness/disturbances and joint pain may be present as well.

Autism, ADD/ADHD, Bipolar Disorder, Schizophrenia

A variety of mental disorders respond well to a gluten free diet, particularly a gluten and casein (a protein found in milk) free diet.  Not everyone who switches to a GF/CF diet will see improvements, but many do.  Gluten can take up to a month to leave the body and may take up to six months before all traces are removed, but if you or your child suffer from any of these disorders, it can be worthwhile to see if eliminating gluten can be of benefit.

*****

Foods that can be eaten on a gluten-free diet include rice, quinoa, amaranth, potato, buckwheat flour, corn, fruits, oil, vegetables, beans, tapioca, meat, poultry, fish, shellfish, teff, nuts, eggs, and sorghum, among others.  There are also lots of gluten free baked goods, snacks, and prepared meals that we carry at the health food store.