Healthy Q & A: Weight Loss

Q:

I’ve been hearing a lot about garcinia cambogia.  It was on Dr. Oz and he made it seem amazing for weight loss.  I just wanted to hear what you thought before taking it.  Does it really work?

A:

The hot new thing that has been promoted on Dr. Oz is garcinia cambogia for weight loss.  Some things on the show I’m skeptical about, often due to lack of research available, but garcinia cambogia is one product that can really be helpful to take.

Garcinia cambogia is also known as Citrimax, and its active ingredient, HCA, has been in numerous studies over the years for its benefits to weight loss.  It works in part by inhibiting an enzyme that stores sugars and carbohydrates as fat, blocking the process of fat production.

Instead of being converted into fat, sugar and carbohydrates are converted into glycogen, a fuel that is stored in the liver and muscles that is converted into energy.  By raising the body’s levels of glycogen, it can also help with reducing appetite, since it tells the body that its fuel tanks are full.   HCA (the active ingredient in garcinia cambogia) can also help to raise the body’s level of serotonin, which helps with boosting mood as well as reducing stress eating.

One study found that people who took garcinia cambogia lost 12 lbs in eight weeks where the placebo group only lost 3 pounds (all participants in the study agreed to walk for 30 minutes a day, five days a week).

There is no such thing as a miracle pill for weight loss (unfortunately!), but garcinia cambogia really does seem to be something that can help the battle though.  Other studies have found that the active ingredient in garcinia cambogia can help lower both cholesterol and blood pressure.

For the best results for weight loss, it’s recommended to take 500-1000mg of HCA three times a day, 30-60 minutes before a meal.  In the studies, higher dosages produced more weight loss.

We particularly recommend NOW Food’s Super Citrimax.  It combines the extract of garcinia cambogia with chromium for balancing blood sugar and reducing sugar cravings as well as ginseng for increased energy and iodine for thyroid support.

Product Spotlight: Curcumin Phytosome

Curcumin (the beneficial extract of turmeric) is a wonderful supplement which is best known for its benefits in fighting inflammation and joint pain.  The only bad thing about curcumin is that it’s very difficult for the body to absorb.

We've recently started carrying a new form of curcumin known as curcumin phytosome which has a much higher absorption rate compared to other forms of curcumin.  Curcumin phytosome is different from regular turmeric extracts because it takes the not very well absorbed curcumin and bonds it to phosphatidyl serine, an essential component of our cells which the body can easily absorb.  This special superior absorbing form is patented and known as Meriva.

One study researched Meriva's superior bioavailability compared to ordinary curcumin.  The study, done not on animals, but humans, demonstrated 29-times greater bioavailability compared to regular turmeric extracts.  The patented Meriva extract resulted in higher blood concentrations of curcumin from a much smaller dose than with ordinary curcumin.

The specialized curcumin extract has been researched with impressive results for joint pain.  A recent study compared 1000mg of the Meriva curcumin phytosome with patients taking the prescription joint drug Voltaren (Diclofenac Sodium).  The curcumin phytosome group had the same reduction in swelling as the prescription drug group, but without the side effects present in the prescription group.

Curcumin has a number of other benefits.  One recent study found that curcumin was as effective as Prozac for treating depression.  Curcumin has also been researched as a possible preventative and treatment for Alzheimer’s, since it may help to reduce the amount of amyloid plaque in the brain, a hallmark of the disease.

There is no doubt that Curcumin has a long list of benefits, so we’re excited to offer a new, better absorbing form.  The brand Jarrow has 500mg capsules of the patented Meriva Curcumin Phytosome, which we highly recommend.  I feel like I'm constantly recommending Jarrow, but they really do have singular products that stand out, which is why we recommend them so often.

These are a few of our favorite things... Theanine

This month we’re starting a new section on our favorite supplements at Pass.  For April we’re featuring Theresa's (one of the owners) favorite- theanine.

Theanine is an amino acid derived from green tea.  It works very well for combating stress and anxiety.  Theresa says she takes it, “so I don’t kill people”.    It’s great for taking the edge off and helping you to feel more calm.  Theresa takes 200mg once or twice a day as needed. 

Supplement Spotlight: Increasing Cellular Energy

This month I wanted to talk about energy.  Not energy as in a cup of espresso, but boosting the body’s overall energy reserves at the cellular level.

With age, many people experience a greater overall fatigue when compared with the energy levels they had in years past.   Many people turn to caffeine or energy drinks to give them an extra boost, but a better way to ensure lasting energy is to start at the cellular level.  Our cells contain mitochondria, which are basically the cell’s “powerhouses” which produce the energy molecule known as ATP.  Tiredness, fatigue, and exhaustion are a direct result of diminished ATP in the body.

One little known supplement that is fantastic for boosting the body’s stores of ATP is the mushroom cordyceps.  Cordyceps is a beloved medicinal mushroom from China and has been used for a number of ailments including cancer, diabetes, asthma, immunity, and fatigue.  Research has confirmed cordyceps’ benefit for raising ATP levels, even for subjects with conditions which are known to produce fatigue, like anemia.  One study on elderly patients found improvements in energy levels in 92% of the participants after 30 days.

Another great supplement for energy is panax ginseng.  Panax ginseng is another Chinese herb which has been used for centuries for energy production and stress.  Modern research has found that the reason ginseng is able to make such a difference in a person’s energy levels is its ability to increase ATP production.  It also appears that panax ginseng is able to help the cell’s mitochondria to work more efficiently.

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.