Healthy Q & A: Help for Insomnia

Q: I've been having such a awful time sleeping lately. I can't get to sleep at night, which makes me exhausted in the morning and tired all day long. When it comes time to go to bed though, I can't seem to sleep though!  I'm getting to my wits end. Any ideas?

A:  Insomnia is terrible, and can lead to the never ending cycle you’ve described. The sleeplessness you’re experiencing is most likely caused by stress, which can make it difficult to sleep at night, even when you've felt tired all day. Nearly 50% of Americans deal with insomnia from one time or another. There are a number of natural supplements which can help, however, thankfully.

The first I'd recommend is valerian, an herb with natural sedative properties. I like valerian because it can actually help you to feel tired while helping to reduce stress and anxiety. One study found that valerian reduced the time it took participants to fall asleep by half. It's also non-habit forming and should not give you a "hangover" like prescription sleep aids can. I would take it when you have a full six hours to sleep however. Nature's Plus has a wonderful extended release valerian, which works well, particularly for people who wake up in the middle of the night and can't get back to sleep.

Hops and passionflower are two other herbs that work synergistically with valerian.
Passionflower is wonderfully relaxing, and hops has tranquilizing properties. Many people find that it helps with reducing "racing thoughts" at bedtime. All three herbs work well together. NOW Foods has a product I love called Sleep (imaginative name, right?) which I've used for occasional sleeplessness with great results.

Another idea is the amino acid theanine. Theanine is different in that it does not make you tired (so it can be taken during the day as well), but it does work very effectively for reducing anxiety. Theanine has had impressive results in research studies for improving sleep quality and reducing fatigue the following day. Theanine is also safe for children to take for occasional insomnia and stress. The brand Kal has a great chewable supplement for kids called Relax A Saurus.

Finally, I’d recommend trying to get some exercise during the day, though not too close to bedtime. Exercise can help with mood and stress, and give you an extra boost of energy. It seems counterintuitive when you feel so tired during the day, but increasing your activity to 30 minutes of exercise most days a week can help you to have both more energy during the day and to sleep better at night.

Healthy Q & A: Excessive Bruising

Q: I bruise so easily!  It’s embarrassing and I’d like to do something about it, do you have any suggestions?

A: Bruising is normal from an injury, but if you feel like you are bruising more than normal there can be several factors at hand.  Often people who bruise easily do not consume enough fresh, uncooked produce.  Nutritional deficiencies, particularly of vitamin C, can thin blood vessel walls and make the body more prone to bruising.  Also, heavy menstrual bleeding or frequent smoking can be related to increased bruising.  It would also be a good idea to mention it to your physician at your next checkup, to rule out a more serious condition.

Both vitamin C and bioflavanoids can be helpful in preventing bruising.  Both supplements, particularly bioflavanoids, antioxidants found in citrus fruits, help to strengthen vein and capillary walls, which in turn can help to reduce bruising.  Since bruises are caused when veins and capillaries are broken underneath the skin, strengthening those same veins and capillaries will make them less likely to break upon an injury.

We also have a supplement called Bruise Free by the company Dream Quest (a division of Nature’s Plus).  It has both vitamin C and bioflavanoids along with other specialized antioxidants to help with preventing bruising.  I couldn’t recommend another supplement that I think would work better for people who bruise easily.

Vitamin K cream can help to fade bruises.  In one recent study, patients who had undergone laser treatment had significant reductions in bruising after applying Vitamin K to the affected areas. 

Many of our customers have also found arnica cream to be very effective in reducing the pain and discoloration of bruising.  Arnica cream should be applied as soon as possible after an injury to prevent bruising.

Other recommendations would be to use an ice pack on the affected area of an injury as soon as possible for twenty to thirty minutes.  Ice can help to stop the bleeding under the skin by constricting blood vessels.  Elevating the injury above the level of the heart can also help.

One folk remedy says to rub a shredded, raw potato on a bruise for an hour.  Most of us have potatoes in the house, so while it may or may not work, it certainly won’t hurt!

These are a few of our favorite things... Calcium Gummies

This month's pick is from one of our owners, Joanne.  Her pick is Nutrition Now’s Chewable Adult Calcium Gummies

 She has been taking it daily for three months and she says she has noticed a huge difference in the strength of her nails and that it’s also helping her to sleep better when she takes it before bed.

 Nutrition Now’s Calcium Gummies are absolutely delicious, and contain calcium as well as magnesium and vitamin D to aid in absorption.   It’s an easy way to get your daily value of calcium!

Healthy Q & A: Heart Health

Q: A close friend of mine recently had a heart attack; he is only in his mid fifties and in decent health (or so I thought).  It’s made me start to worry about my own heart, and I wanted to write to see what kinds of things you would recommend for heart health.

A: That would certainly be a wakeup call!  Unfortunately many people don’t think much about heart health until they’ve been diagnosed with a problem.  There are many supplements that can make a difference in keeping the heart and cardiovascular system healthy.  I would be remiss however, to recommend a supplement without first bringing up healthy lifestyle choices.  Most of the diseases and health problems people struggle with are a result of having a sedentary lifestyle and eating the wrong foods.  I don’t mean that to be an accusation, but just a comment on our society.  Many people have jobs where they have to sit behind a desk for eight or nine hours and then and eat take-out food every day.  With a job like that it can be difficult to find time to exercise because often people are so worn out by the time they get home that 30 minutes of exercise almost sounds like an impossibility.

Exercise however, can actually help with reducing stress and help with increasing energy levels. If you aren’t able to set aside a half hour block of time each day to exercise, you can still make small lifestyle changes that add up over time to a more active life.  Start parking your car farther away when you go to work or the store, or take the stairs rather than waiting for an elevator.  At night when watching television, use the three minute commercial break to do some stretches or keep a set of hand weights to exercise with next to the couch.  It has been shown in studies time and time again that regular exercise reduces the risk of heart disease, heart attack, and a host of other problems.

The first supplement I would recommend for heart health is Coenzyme Q10 (or CoQ10).  To explain how CoQ10 works we need to go down to the cellular level (the human body is an absolute miracle).  Each of our cells contain mitochondria, which work as a cell’s power center, giving cells energy to function.  CoQ10 works with the mitochondria to help them to function and give them energy.   Not surprisingly, the cells that have the most mitochondria in the body are heart cells, which is nature’s way of giving the heart the power necessary to drive the heart’s non-stop pumping.  Countless studies have shown CoQ10’s ability to help the heart to function better and prevent heart attacks.  There have also been studies documenting CoQ10’s ability to increase heart function in patients with congestive heart failure, as well as helping to prevent heart disease.  

Our body naturally produces CoQ10, but the amount the body is able to make reduces significantly as we age.  Statin drugs like Lipitor have also been shown to decrease the amount of CoQ10 that is produced in the body, so if a person is on cholesterol medication it is even more crucial that they supplement with CoQ10.  It’s interesting to note that CoQ10 has been found to help offset the common side effects of statin drugs like muscle pain and weakness.  

Another great but little known supplement for heart health is nattokinaise.  Nattokinaise is a common supplement in Japan which has been found to have the amazing ability to help break up blood clots.  Blood clots are associated with both heart attack and stroke, so nattokinaise can be extremely helpful in preventing both problems.  Blood clots form when strands of protein called fibrin accumulate in a blood vessel.   In a heart attack, the blood flow to the heart is cut off, stopping its oxygen supply.  If blood and oxygen are unable to reach a certain tissue in the body that tissue will eventually die.  Strokes happen in a similar way, where a clot blocks blood flow to the brain, often causing permanent damage.  Nattokinaise is so important because it helps to break down the fibrin in the blood that causes those damaging clots.

Finally, the last supplement I wanted to mention is vitamin K2.  Vitamin K is most well known for helping to ensure proper blood clotting.  When you cut your finger, the reason you don’t bleed to death is vitamin K.  Recent studies have found some very interesting things about a specific form of vitamin K known as K2.   The researchers found that vitamin K2 is able to work in the body to direct calcium to work in the proper places.  Calcium is a wonderful thing when it is deposited in the bones.  It’s not at all good however, when it’s deposited in the arteries, causing arterial calcification and hardening of the arteries.  Vitamin K2 is beneficial for both bone health and the health of the arteries which direct blood to and from the heart, keeping bones strong by making sure they have the calcium they need, and keeping arteries flexible by reducing arterial calcification.  Noted cardiologist Dr. Sinatra regularly prescribes vitamin K2 to his heart patients with wonderful results.  The one reason not to take vitamin K is if you are taking prescription blood thinners like Coumadin.

Heart health really encompasses so much, and I’ve only listed a few of my favorite supplements for a healthy heart- there are many, many more including fish oil, hawthorne, niacin, and others. The good news is there are many natural products that have a beneficial effect on the heart.  It’s much easier to prevent a problem than fix one that has already occurred.  Even if you’re a person who is genetically predisposed to heart problems, there are many steps you can take to prevent heart disease and heart attacks.  Your health truly is in your hands.  Good luck, and be well!

Healthy Q & A: Urinary Tract Infections

Q: It seems like I’ve been plagued with urinary tract infections for years. I’ve been prescribed antibiotics many times for them, but I’m wondering if there is anything more natural I can do to treat them.

A: One out of every five women will develop a urinary tract infection (UTI) at one point in their lives, and physicians write close to two and a half million prescriptions every year to treat them.

Unfortunately, antibiotics don’t address the underlying causes of bladder and urinary tract infections. Because the bladder remains vulnerable to bacteria that can survive in the urine even after antibiotic therapy, up to 20% of UTI patients develop new bladder infections within a year of conventional medical treatment.

Thankfully, there are natural products that are very effective in treating and preventing UTIs. The most well known is cranberry (in either unsweetened juice or capsules). Though cranberries have no inherent antibacterial or disinfectant properties, natural tannins found in cranberries prevent E. coli (the bacteria that causes UTIs) from adhering to the urinary tract (as reported in the New England Medical Journal).

Another choice, suggested by Dr. Mercola, is the supplement D-mannose, the active ingredient in cranberry juice. D-mannose is a naturally occurring simple sugar that clings to and coats E. coli bacteria, preventing them from adhering to the inside walls of the bladder and urinary tract. 

Another benefit of D-mannose is that unlike antibiotics, it does not disrupt beneficial bacteria, and works quickly, often eliminating symptoms in a day or two.

Other recommendations would be to avoid foods known to irritate the bladder, including coffee, tea, artificial sweeteners, carbonated beverages, and tomato products. Also, because harmful bacteria thrive on sugar and refined carbohydrates, avoid sweets and highly processed foods as well.

Supplement Spotlight: Back to School Supplements

This month’s spotlight is on back to school supplements.  I feel like September used to be the back to school month, but now it seems that everyone is starting in August (I really can’t believe that we’re nearing the end of summer).

Multivitamins

A daily multivitamin is not a substitute for a healthy diet, but rather it’s an insurance policy of sorts for filling out nutrients that may be missing from a person’s diet on a regular basis.  Multivitamins for children are especially important since most kids aren’t known for having the most healthy or varied diets.   Daily multivitamin use in children has even been associated with an increase in IQ and academic performance.

Omega 3 Fatty Acids

Omega 3s are incredibly important for school aged children (and everyone).  Omega 3 fatty acids play a large role in brain function, focus, and concentration.  The body cannot manufacture omega 3 fatty acids, they must be obtained through diet.  If your child is not eating fatty fish on a regular basis, it is likely they are deficient.  The company Barleans has a delicious tasting fish oil liquid that is not fishy tasting at all, in fact, my daughter would drink the whole bottle at a sitting if I’d let her.  I really can’t recommend omega 3s for kids enough.  In fact, I’ve had a number of customers report an impressive change in their children’s behavior and concentration at school after beginning supplementation.

L-Theanine

Stress and anxiety are a real problem for many school age children.  L-theanine, an amino acid derived from green tea, is a natural and effective supplement that is helpful for children and adults of all ages to reduce stress and anxiety as well as improve focus and concentration.  Theanine works by promoting alpha brain waves, the type of brain waves that produce a calm, relaxed state.  Unlike many herbs or supplements for stress it will not make you tired.  We have theanine in chewable tablets or capsules, as well as a chewable formula made for young children called Relax-a-Saurus by KAL’s Dinosaur brand.

Healthy Q & A: Restless Legs

Q: My mother has been diagnosed with restless leg syndrome, and she has a terrible time sleeping through the night. Is there anything you would recommend to help her?

A: Your mother certainly isn’t alone. It is estimated that as much as 10% of the US population has restless leg syndrome (RLS). RLS in a neurological condition that causes an itching/pulling sensation in the legs and an overwhelming urge to move them. Symptoms get worse while resting, leading to many a sleepless night.

Though the cause of restless leg syndrome is unknown, some experts feel there is a nutritional link. Folic acid and magnesium are especially important for people with restless leg syndrome. Also, supplementing with antioxidants is important to address the free radical damage that is thought to accelerate RLS.

Magnesium, when taken daily, can help with muscle spasms and jerking. If the body doesn’t have enough magnesium, it’s difficult for the muscles to relax. It’s also been found that many people who suffer from RLS are deficient in folate (a B vitamin that regulates homocyctene), so adding some extra folate could be beneficial.

Also, since restless leg syndrome is a neurological condition, adding a high quality DHA supplement would be a good idea. DHA, an omega-3 fatty acid, is found in high concentrations in the synapses of the brain. Taking supplemental DHA can help with the smooth transition of messages between neurons in the brain, which can improve the symptoms of restless leg syndrome.

Since there is no known cure for restless leg syndrome, natural supplements like magnesium, DHA, as well as relaxing herbs like valerian can be very useful to help people with RLS to get a good night’s sleep.

These are a few of our favorite things... Jarrow's Bone Up

This month’s Pass Favorite is from Margo.  Her pick is Bone Up from Jarrow.  She said she had gone for a bone scan and was diagnosed with osteopenia.  She had not been taking calcium regularly, but she switched to Bone Up and when she went back for another scan she was no longer diagnosed with osteopenia and her bone density was in the normal range.  We have also had a number of customers report increased bone density after supplementing with Bone Up.

We would say without reservation that Bone Up is the best calcium supplement on the market.  Calcium can be difficult for the body to absorb, but Jarrow’s Bone Up is a specialized, well absorbed form of calcium that is combined with a full complement of cofactors to help increase calcium absorption and bone density- including vitamin D, boron, vitamin K, magnesium, zinc, manganese, and more.  Bone Up used to only be available in a six a day formula, but has recently come out with a three a day capsule formula.  We really can’t recommend it enough for anyone who has problems with bone density or osteoporosis.

Healthy Q & A: Supplements for Pregnancy

Q:  My husband and I are planning on starting to try for a baby.  I want to do everything right that I can, so I wanted to know what vitamins I should be taking before and during pregnancy.

A:  The first thing I’d recommend is folic acid.  It, more than anything other supplement, has been shown to help to prevent birth defects of the brain and spinal cord.  All women of childbearing age should take at least 400 mcg of the B vitamin, since most birth defects occur in the first 3-4 weeks of pregnancy, often before many women know they’re pregnant.  Even if you’re not planning having a baby, it’s still important to take enough folic acid, since you never know.  A good multivitamin will contain 400 mcg of folic acid, so it’s just another reason why taking a multi every day is a good idea.

Once pregnant it’s important to switch to a true prenatal vitamin, and would be a good idea to switch now if you’re planning on getting pregnant.  Certain vitamins need to be in a lower dosage than what a person would normally take when pregnant.  Excess vitamin A and E for example, can be harmful to a developing fetus.

Another supplement which is crucial to a developing fetus is omega 3 fatty acids, either a fish based supplement or a vegetarian DHA supplement like Flora’s Vegetarian DHA.  Flax oil is a good source of omega 3 for vegetarians, but it does not contain DHA (one of the beneficial parts of omega 3 fatty acids) like omega 3 fish oil does.  DHA is extremely important for fetal eye and brain development.  DHA is also important during breastfeeding, so don’t stop taking it after you’ve had the baby.  Here’s a great article which reports on a variety of studies and benefits on DHA and pregnancy.

When I was pregnant, I also took probiotics, or “good bacteria”.  It was one of the only supplements for boosting the immune system that was safe during pregnancy (you need to be very careful with taking herbs and whatnot during pregnancy, since what is beneficial for a regular person can be harmful during pregnancy).   I had also read some studies which linked probiotics during pregnancy to a reduced risk of allergies and eczema in children.

Finally, I’d recommend the book Taking Charge of Your Fertility by Toni Weschler.  It’s a fantastic book for explaining hormone and fertility cycles in women.  I really can’t recommend it enough.  Another book I liked when I was pregnant was The Natural Pregnancy Book by Aviva Romm.

Healthy Q & A: Anemia and Iron Supplements (without Constipation)

Q: At my last blood test my doctor said I had low iron levels.  She gave me a prescription for iron supplements, but they made me feel horribly sick and constipated.  I don’t really know what to do since I know that’s why I’m feeling tired, but the side effects of the iron the doctor gave me are just too terrible for me to handle.  Is there anything natural that could help without giving me constipation?

A:  Iron deficiency can absolutely cause fatigue, as well as dizziness, cold hands and feet, pale skin, headaches and more.  It’s important to correct iron deficiency, though many iron supplements are notorious for causing constipation and stomach upset, something no one wants to deal with.

Thankfully there are natural, plant based iron supplements which can help.  Plant based iron supplements, like Solgar’s Gentle Iron, will not cause constipation or stomach issues and can help to bring iron levels back in to the normal range.  I’ve personally taken Solgar’s Gentle Iron capsules when I was diagnosed with low iron levels and at my next blood test it was back in the target range, and I never had any stomach issues from taking it.

Iron supplements are best taken with vitamin C, like a glass of orange juice, to enhance absorption.  There are some foods that inhibit iron absorption- dairy products, eggs, spinach, coffee, kale, and nuts to name a few; those foods should not be consumed for a few hours apart from iron supplements for optimal iron absorption.  It would also be a good idea to be consciously add more iron containing foods to your diet- beans, dried fruit, brown rice, liver, and red meat. 

Undiagnosed iron deficiency is incredibly common in the US.  It has been estimated that up to 20% of all pre menopausal women have iron deficiency anemia, and that one third of people over age 75 are anemic as well.  Thankfully, low iron levels are treatable, and there are natural, plant based supplements which can bring your iron levels back to normal without constipation or stomach upset.

Also on our health blog:

The Importance of Iron Supplements