Supplement Spotlight: Saw Palmetto and Prostate Health

Benign prostate enlargement, or BPH occurs is nearly all men as they age.  It is not harmful, but it can cause side effects, the most common of which are problems urinating.   It often begins in a man’s 30’s, though symptoms are not often seen until age 50.  Common symptoms are trouble urinating as well as feeling the need to urinate frequently.

The most common and effective supplement for benign prostate enlargement is the herb, saw palmetto.  It has been shown in research to both strengthen the bladder and reduce prostate enlargement.  In one study, found that supplementation for one month with saw palmetto significantly increased urine flow when compared to a placebo.  Another study found that 320 mg per day (the recommended dose) was five times more effective in helping to improve emptying of the bladder over placebo.  It was also found that men had less difficulty and pain while urinating than before they had taken saw palmetto.  The men also reported getting up fewer times in the night to go to the bathroom.  Interestingly, saw palmetto has been reported to work much quicker than its pharmaceutical equivalents.

Finally, it’s important to note that while benign prostate enlargement is usually a natural part of aging for most men, it’s still crucial to have regular prostate checks from a physician to rule out other problems.  The symptoms of benign prostate enlargement are the same as a number of more serious conditions, including prostate cancer.  Many men avoid getting prostate screenings, but prostate cancer, which is estimated to affect one in six men in their lifetime, is nearly 100% curable when caught in the beginning stages.

These are a few of our favorite things.. Florajen 4 Kids

This month’s “Pass Favorite” is Florajen 4 Kids, Liz’s favorite.  She says she chose it because of how dramatically it had changed her children’s immune systems.  Both of her kids, Henry, age , and Lily, age , were always getting sick.  Her son would be on antibiotics a few times a year, and her daughter was having bouts of headaches and stomachaches a couple of times each week.  She says, “Once they starting taking it every day, I noticed how much less they were getting sick.  Lily rarely has stomachaches anymore, and only the occasional headache, and Henry has not been on antibiotics since.”

 Probiotics are wonderful for people of all ages, and help with digestion, allergies, and the immune system.  It’s a simple thing to take which is safe for everyone to take, including children and pregnant women, who often have limited choices for immunity supplements.   Florajen 4 Kids comes in capsules which can either be swallowed or sprinkled on top of cold foods.

Healthy Q & A: Joint Pain

Q:

I’ve been gardening since the weather has been beautiful, but this year I’ve found that bending and kneeling are really hurting my joints.  I’d really rather not resort to pain medication every day, so I wanted to see if there was anything natural I could take that would help.

A:

Osteoarthritis affects many of us as we age.  Over time, activities that were once taken for granted can cause more and more pain.  Osteoarthritis is very common, and is basically caused by wear and tear on the joints where the protective cartilage on the ends of bone is worn down over time.  Treatment involves reducing inflammation and pain, and protecting the cartilage left in the joints.

One of the best things for inflammation is the herb turmeric.  It works very well to reduce pain and inflammation in the joints.  It has been researched and found to have a similar effectiveness to ibuprofen, but without being hard on the liver.  It also works very well in conjunction with other herbal anti-inflammatories.  One such supplement is called Solgar 7, a combination of turmeric mixed with several other well researched and effective ingredients for joint pain: boswellia, ginger, and white willow bark, along with type II collagen which helps to promote cartilage health.  The thing I like best about Solgar 7 is that results should be seen within the first week, plus the recommended dose is just one pill a day.

Also, when talking about joints, I would be remiss without mentioning the benefits of glucosamine and chondroitin.  For some people, glucosamine and chondroitin can be a difficult supplement to take, since it can sometimes take a long time before results are seen, up to three months.  That being said, I do think glucosamine and chondroitin really work.   Research has linked glucosamine and chondroitin to reduced joint deterioration.  It’s important to take them together, since they work synergistically to aid in joint health.  Glucosamine helps to actually renew and support cartilage, and chondroitin helps to “plump up” cartilage.  Since the two supplements can take some time to work, I’d recommend a supplement like ArthX Relief by Rainbow Light.  It combines the recommended amounts of glucosamine and chondroitin with anti-inflammatory herbs so results are seen quicker (in a two a day formula).

Last, but not least, is exercise.  Exercise benefits joint health and arthritis sufferers immensely.  It seems counterintuitive to exercise painful joints, but in truth, exercise helps to strengthen the muscles around the joints and increase range of motion, while reducing stiffness.   Weight bearing exercise also strengthens bones and aids in weight loss.   Weight loss, even small amounts, makes a huge difference on the wear and tear of joints.  The vice president of the Arthritis Foundation has said, “If a person loses about 10 pounds and keeps exercising, they can cut the pain in their knees by about 50 percent and can even postpone a joint replacement.”  That’s a pretty impressive statement!

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

This month I (Carolyn) am writing about one of my favorites.  It was hard to narrow it down since I have tons of things I love at the store.   I decided on samE, a supplement that is amazing for mood and overall brain chemistry.  It’s well known for its benefit to people with seasonal affective disorder (SAD), but is also very effective for general depression and anxiety.

I have seen it work in people close to me, and best of all results are seen often in as few as four days.  It has been shown in research to be as effective as Prozac, but is faster acting and without side effects.  SamE also has side benefits of helping to reduce joint pain, so it’s particularly effective for people with fibromyalgia.  SamE also helps to detoxify the liver.

For many people a dose of 400mg per day is sufficient, although when people first start taking it, they may take a double dose of 800mg per day to get it in their system faster.  For the best absorption and effectiveness, samE should be taken on an empty stomach.

Healthy Q & A: Help for Antibiotic Side Effects with Probiotics

Q:   I’ve been prescribed a high dose of antibiotics.  I’ve been taking a script for a while now, but they’ve just  upped my dose.  My doctor said I should think of taking probiotics, but I don’t really know much about them or if they’re any good.  I’d appreciate any advice!

A:  Probiotics are very important to take when you’re prescribed antibiotics.  Antibiotics are very good at what they do- killing bacteria; the problem with antibiotics is that they don’t differentiate between good bacteria and bad.  Our body is host to trillions of bacteria, good bacteria which helps with digestion, nutrient absorption, the immune system, as well as preventing yeast overgrowth.  It’s important to have enough good bacteria in the body to help to keep our bodies in balance.  Frequently people have

digestive side effects like diarrhea after taking antibiotics, which are a direct result of a lack of beneficial bacteria in the body.  Also, as we age, the amount of good bacteria naturally present in the body decreases, which makes problems easier to occur.

Fewer amounts of good bacteria also make it easy for yeast to flourish.  Yeast overgrowth, also known as Candida, can be a serious problem.  Most people think of yeast as only a problem for women, since vaginal yeast ingections are a common result of taking high doses of antibiotics, but untreated Candida can even lead to leaky gut and irritable bowel syndrome, which in turn can lead to other inflammatory and immune related problems.

Probiotics are completely safe to take, and are just supplementing the body’s own stores of good bacteria.  Probiotics can be taken while on antibiotics, but they must be taken several hours apart from the antibiotic, or the antibiotic will kill the good bacteria. 

Not all probiotics are created equal however, and it’s important to get a high quality supplement that has a high potency.  Many grocery store probiotics will have a small amount of bacteria, one billion organisms or less, which sounds like a huge amount, but not when you think that our digestive system alone has over 100 trillion bacteria.  If you’ve been on antibiotics, it’s crucial to get a high potency probiotic, to replenish as many of the body’s own good bacteria as possible.

In most cases, I’d recommend taking an enteric coated probiotic, which means the capsule has a special coating to protect the good bacteria from stomach acid, so all of the probiotics get to where they need to be.  Non enteric coated probiotics can be effective, but you need to be careful of when to take them, usually on an empty stomach so that digestive juices and stomach acids don’t kill the good stuff.

There are both refrigerated and non refrigerated probiotics.  Generally speaking, a refrigerated probiotic is going to be a higher potency that one that is shelf stable, though the company Jarrow has just made a new 25 billion pill in a room temperature formula.  Many people prefer to take a room temperature probiotic since it can be easier to remember to take.

Finally, be sure not to take your probiotics with a hot beverage like coffee, since the high heat can hurt the good bacteria.  Everyone would benefit from taking probiotics, particularly if you’ve taken antibiotics recently.

Supplement Spotlight: Are you taking the best form of your supplements?

There are many supplements which are available in a variety of different forms, some of which are significantly better absorbed, and others which have benefits which may be helpful.  Several supplements are listed below where the form you choose can make a big difference.

Vitamin B12

This is the first that comes to mind when thinking of a supplement where its form really matters.  The most common form of B12 is cobalamin, though the form we recommend the most is the methyl form of the vitamin- methylcobalamin- which is significantly better absorbed.   It’s best to look for a sublingual form that dissolves in the mouth, since if B12 is swallowed in pill form it has a difficult time being absorbed as opposed to a sublingual form, which is absorbed directly into the bloodstream.   B12 can be helpful for energy, brain function, and nerve health.  Many seniors are critically deficient in this vitamin, the effects of which can even mimic demensia.

Vitamin D

Vitamin D should always be taken in the D3 form, since that is the best absorbing.  Vitamin D3 used to be sourced from fish liver oil, though nearly all of the brands we have in the store are now made from lanolin.  Vitamin D3 is most commonly from animal sources, but we have recently started carrying a plant based,vegan D3 from Country Life.  Vitamin D is important for bone health, calcium absorption, and the immune system.

CoQ10

There are two forms of CoQ10, the more commonly known form, ubiquinone, and the newer, better absorbed form ubiquinol.   Ubiquinol is the specific form of CoQ10 that the body uses, and is significantly more bioavailable than the regular form of CoQ10 (ubiquinone).  Ubiquinol is more expensive however, though if you have heart issues or compromised absorption it may be worth switching to the better absorbed form.  CoQ10 has been in numerous research studies for its benefit to heart health, also, statin drugs (a cholesterol lowering medication) further deplete the body’s levels of CoQ10, making supplementation even more necessary.

Calcium

The most commonly seen form of calcium is calcium carbonate, which is unfortunately notorious for causing constipation and digestive issues.  There are many well absorbing forms of calcium available, calcium citrate among others, which will not cause constipation.  Calcium should also be taken in a complex with other co factors like magnesium, boron and/or vitamin D which enhance calcium absorption.  Also, it’s best to take calcium in divided doses, since the body can only absorb about 500mg of the mineral at once.

Please come by the store and we’ll be happy to help you find the supplement and its specific form that is right for you.  Also, feel free to bring in the supplements you’re currently taking so we can go over them with you.

Healthy Q & A: Allergies

Q:  I have horrible, horrible allergies.  I am basically miserable going outside, which is terrible.  Is there anything that can help?  I hate drugging myself with over the counter stuff.

A:  Allergies can be awful, and as pretty as the buds and flowers opening can be, it can make many people miserable.  Thankfully, there are several things which can make a big difference in allergy symptoms.

The first thing I’d recommend is something to irrigate and rinse out the sinuses.  The most commonly known thing for doing so is a neti pot, which basically looks like a small teapot.  Neti pots are wonderful, though we have a newer product for rinsing out the sinuses, called Nasopure, which is even easier to use to rinse pollen, pollutants, and excess mucus from the sinuses.  Here’s a quick video on how to use it.  It can even be used by children.

Next, there are two supplements which can really help with allergy symptoms, stinging nettle and quercetin, both of which work as natural antihistimes.  Quercetin, a potent antioxidant closely related to vitamin C, works to inhibit the release of histamine while also boosting the immune system.  Quercetin is often combined with the pineapple enzyme bromelain, which increases its effectiveness.  The other natural allergy remedy I’d recommend is stinging nettle capsules, which help to reduce sinus inflammation.  We do have one product at the store which combines all of the above, called Quercetin Nettle Plus by Mt. Angel.  It’s a really fantastic combination, which helps to relieve symptoms and get you through spring with a minimum of suffering!

There are also some lifestyle changes which can make a difference in allergy symptoms: keeping windows closed, changing clothes and bathing frequently, washing bedding.  Here is a great article with simple tips to get through allergy season a little easier.

Product Spotlight: Nature's Plus Super II

I wanted to highlight a really fantastic supplement this month, Nature’s Plus Ultra II Multivitamin.  It’s a high potency formula which is high in B vitamins, so much so it is equivalent to taking a separate B complex supplement, but in one pill.   It also has a number of whole food concentrates and can make a significant difference in energy levels.   Ultra II also is sustained release, which means that it is absorbed over a period of time instead of all at once, which helps the body to take in more of the vitamins and minerals. 

A varied, healthy diet full of fruits and vegetables is the best way to obtain nutrients, though for most people, getting the required nutrient amounts daily can be challenging if not impossible.  A multivitamin is helpful since it “covers the bases”.   Multivitamins should be taken with food, since some vitamins like A, D, and E are fat soluble, and needs fat in the stomach to be absorbed properly.

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

This month we’re featuring Joanne (our other owner) and her favorite supplement, Jarrow’s Lutein.   She takes it to protect her vision.  Joanne doesn’t yet have a problem with her eyesight, but says, “They’re the only eyes I have, and I want to protect them”.

Jarrow’s formula is special since it combines 20mg. of lutein with 1 mg. of zeaxanthan.  Both are antioxidants related to vitamin A which have been found to reduce the incidence of a variety of eye disorders including macular degeneration and cataracts.

Age related macular degeneration is the leading cause of blindness in people over age 55 in the Western world and its incidence is expected to triple by 2025.

Lutein must be either obtained from the diet or from supplements- it is not produced in the body.  The highest concentrations of lutein are found in leafy green vegetables like kale and spinach.  Supplementing with lutein on a daily basis is an easy way to do what you can to protect your eyesight.  Also- be sure to wear your sunglasses!  Eye damage from the sun is a huge factor in increasing the risk or eye problems, particularly in people with light eyes.
 

Healthy Q & A: Help for Constipation

Q:

I’ve been dealing with constipation off and on for some time now.  I take laxatives sometimes, but I know it’s not good to take them all the time.  Do you have any recommendations for things to help with constipation? 

A:

Though it may not be a glamorous subject to talk about, almost everyone has bouts of constipation at one time or another.  Constipation can have a variety of causes.  Poor diet and lack of exercise are the most common reasons, though there are quite a few medical conditions and medications which cause constipation as well.

Many people turn to over the counter laxative drugs when experiencing constipation, though laxatives should be used sparingly since long term laxative use can dependencies where the bowels become unable to function correctly without them.  For short term use, laxative herbs like senna and cascara sagrada are a natural alternative to use than over the counter drugs.  There are also several varieties of natural laxative teas available, which are a nice alternative to taking pills.

Diet is the first thing to look to when experiencing constipation.  The recommended daily intake of fiber is 25-35 grams per day; unfortunately Americans on average consume only 15 grams of fiber per day, many significantly less than that.  The easiest way to increase fiber intake is to eat less processed foods and more fruits and vegetables.  Reducing dietary intake of meats and dairy products can also help since meats and dairy don’t contain fiber.   Dairy products especially are well known to cause constipation, so reducing the amount of dairy in the diet may help.

Eating a high fiber bowl of oatmeal is a good way to start the day and prevent constipation.  If you aren’t crazy for regular oats, try steel cut oatmeal, which has a delicious slightly chewy consistency (I’m not a fan of regular oatmeal, but I love steel cut oats).

There are many fibers available which can help with constipation, though the one I would recommend most are flaxseeds.  Flaxseeds, in addition to being a great source of fiber, are good sources of omega 3 fatty acids, which are beneficial to cardiovascular health, joint function, and brain health.   Flaxseeds must be ground to release the beneficial oils, however.  One flaxseed product I’d especially recommend is Barlean’s Forti Flax, which has the date when it was ground on the label, to ensure freshness.  I also like Forti Flax since it has a coarser grind than many brands which often  grind the flaxseeds into an unappetizing powder.  Ground flaxseed has a nutty taste and is delicious sprinkled on cereal and salads or mixed in with yogurt or orange juice.

One supplement which can also help with constipation is magnesium.  Magnesium is crucial for many processes in the body, but is probably most well known for enhancing calcium absorption.  As an aside, calcium supplements which contain calcium carbonate can cause constipation as well, so switching to a different form of calcium can be helpful.  One of the side benefits of magnesium is that is can help to naturally soften stool, making it easier to pass.  Certain forms of magnesium can also help to relax the muscles, so it can be nice to take before bedtime.

Aloe vera juice can also be beneficial for constipation.  Aloe vera juice has a healing and regulating effect on the intestines and colon and helps to make bowel movements easier.  Some aloe vera juices have a bitter taste and can be a “rough drink” as my husband says.  The brand George’s has a nice aloe vera juice that is great tasting since they remove the component that makes it bitter. 

It’s also important to drink plenty of water to ensure regularity.  Coffee and soft drinks can dehydrate the body even further, so it’s important to drink extra water after having those beverages.

Exercise can also help to keep the digestive system working properly.  Stretches and walking are easy to fit in to any lifestyle and can help all body systems to work better, including reducing constipation.

Though constipation is a common problem, it’s not something to ignore, since chronic constipation can precipitate a number of health problems, as well as increasing the risks of colorectal cancer.