Supplement Spotlight: Testosterone Boosting Supplements

Our focus this month is on testosterone boosting supplements. 

Testosterone is the main male sex hormone, which regulates a number of functions including sex drive, fat distribution, muscle size and strength, bone mass, and more.  Once a man hits 30, his testosterone levels begin to decline every year, dropping more significantly in the forties and beyond.  By age 60 a man may have only 1/3 (or less) of the amount of testosterone they did as a teenager.

Symptoms of low testosterone levels are low energy, depressed mood, anxiety, poor sleep, weight gain (particularly around the abdomen), reduced sex drive, diminished erections, among others. 

The best testosterone boosting supplement we’ve found is Ultra T Male by Nature’s Plus.  It helps to raise testosterone levels naturally by balancing the body’s hormone levels, which means that it will help to raise low testosterone levels, but will not raise levels excessively for someone who’s in normal hormonal range.  Because of this, there is no worry of having too much testosterone like synthetic hormone boosters.

Ultra T Male has a variety of different supplements which have been found to aid in hormone regulation, boosting testosterone and sexual health.  Read more about the ingredients in Ultra T Male here.

These are a few of our favorite things... DermaE Deep Wrinkle Peptide Moisturizer & Microdermabrasion Scrub

This month's pick is from Theresa, one of our owners.  Theresa’s pick this month are two beauty products from DermaE, their Deep Wrinkle Peptide Moisturizer (formerly known as Peptides Plus) and their Microdermabrasion Scrub.  She uses them religiously, the Peptide Moisturizer every morning and night, and the Microdermabrasion Scrub every morning, and says she has seen, “Reduced wrinkles and improved skin texture and firmness”.

Both products are on sale this month for 20% off.  DermaE is a great brand, and with all of their creams and products, a little goes a long way, so a jar does really seem to last for a long time.

Healthy Q & A: Improving Children's Concentration in School

Q:  My son has started first grade this year, and he’s been having a terrible time.  His teacher has a system of warnings that they get and then they have to stay inside for recess.  He’s already had to stay in for recess now a couple times, which I really think just makes things worse.  He’s not a bad kid, he just has a difficult time concentrating I think.  Is there anything you’d recommend?  I feel horrible about this whole situation.

A: Transitioning from kindergarten to first grade is a huge step, and many children, particularly boys, have a difficult time. As a young child (or person of any age!), sitting in a desk all day can be really hard.  I wonder if you might be able to speak to his teacher about the punishments in her class, since staying in for recess seems like the last thing that a child who has trouble paying attention needs.  Free play and being outdoors has been shown to increase concentration and behavior in the classroom, which is exactly the goal you’re looking for.

There are a number of supplements which have been shown to help with brain function and concentration in children.  The first I’d recommend is omega 3 fish oil.  The body cannot manufacture omega 3 fatty acids, and fatty acids which are essential to the body and play a large role in brain function, so if a child isn’t eating fatty fish multiple times a week (and few are), it is likely they’re deficient in those nutrients.  Omega 3 fatty acids have been studied extensively for their role in proper brain functioning, and are safe and beneficial for people of all ages.

Omega 3 fish oil can aid in concentration as well as helping with improving learning and behavior.  Science Daily has reported on a recent study which found, “From a sample of nearly 500 schoolchildren, we found that levels of Omega-3 fatty acids in the blood significantly predicted a child's behavior and ability to learn. Higher levels of Omega-3 in the blood, and DHA in particular, were associated with better reading and memory, as well as with fewer behavior problems as rated by parents and teachers.”

Correcting an omega 3 deficiency can go a long way in improving school performance in children, especially for kids who are having a difficult time.  There have even been positive results for children suffering from ADD/ADHD and autism as well. 

I have personally had a number of our customers have very impressive results with omega 3s for their children.  I remember one woman who came back in tears because she was so happy with the change in her daughter’s behavior after taking fish oils.  She said it was like night and day.  I won’t try to suggest that that is a typical response, though I do truly believe that fish oil does make a difference for the brain functioning, especially in children.

Most parents can’t picture their children being willing to take a fish oil, though we do have several great, non fishy tasting omega 3 supplements.  The one I would most recommend is Barlean’s Omega Swirl.  It comes in a variety of flavors- my daughter likes the lemon best- and it’s made in a way that it has a creamy consistency, rather than an oil, similar to yogurt or custard.  I don’t tell her its fish oil, just a “liquid vitamin”, but she absolutely loves the taste, and would literally drink the whole bottle if I let her.

Theanine is another supplement that might be helpful, since it helps with both reducing stress and anxiety as well as increasing focus. It’s safe for both kids and adults, and many people have found it to help themselves to feel more calm and focused vs. feeling scatterbrained. Theanine is derived from green tea and is very safe to take and is available in both gummies or capsules.

Healthy Q & A: Natural Help for Asthma

Q:  Both myself and my daughter have asthma.  It isn’t as severe as some people have, but we always have to have our rescue inhalers with us just in case.  I’ve heard there are some natural things that can help for people with asthma, so I wondered if there were any supplements for asthma that you’d suggest.

A:  Asthma can run in families, which seems to be the case with you and your daughter, though there are also environmental factors that can contribute to the incidence of asthma.  The prevalence of asthma is increasing in America, especially among children.  According to the EPA, about 23 million people, including 6.8 million children, have asthma and 12 million people report having an asthma attack in the past year. Asthma accounts for nearly 17 million physician office and hospital visits, and nearly 2 million emergency department visits each year.

The reason for this increase has been linked to our increasingly “indoor culture”.  Most people think of the outdoors when they think of air pollution, but the levels of indoor air pollutants may be two to five times higher (and occasionally more than 100 times higher) than outdoor levels, according to EPA. 

Much of this pollution is caused by the chemicals we use to clean our homes.  Replacing chemical household cleansers with natural, environmentally friendly versions can go a long way to reducing the toxin levels in our homes.  Seventh Generation, Ecover, and BioKleen and just a few of the many wonderful companies that have full lines of natural household cleansers which are safe for humans, pets, and the environment.

There are natural supplements which can help with reducing asthma symptoms.  The two I would most recommend are pycnogenol and NAC.

Though pycnogenol, an extract of French maritime pine bark, is not a well known supplement, it has been the study of over 70 trials in the past 30 years.  One placebo controlled study on pycnogenol at the

University of Arizona gave asthma patients 1 mg per pound of body weight daily.   No adverse effects were reported and almost all responded favorably to pycnogenol for their asthma symptoms and experienced improvements in breathing in contrast to the placebo.

Pycnogenol has also been studied on children with asthma.  One study, published in the Journal of Asthma, found that 60 children aged six to 18 years old were able to significantly reduce or discontinue their use of rescue inhalers more often than the placebo group.  Their breathing improved after only one month and continued to improve with further treatment.  The severity of their asthma symptoms also decreased the longer the children took Pycnogenol.

Recent research has even found that using inhalers for asthma may not be as effective as once thought.  An article from medpagetoday.com cited a study which determined that using inhalers for asthma was not any more effective than a placebo, though the placebo effect is very strong.

Another supplement that can be beneficial for asthma is the amino acid N-Acetyl Cysteine, more commonly known as NAC.  NAC has been shown to be useful for a variety of lung problems, including asthma, emphysema, bronchitis, tuberculosis, pneumonia, and influenza.  NAC works by helping to dissolve the thick mucus that is present in the lungs, which can be especially beneficial for people suffering with asthma.  NAC also has the benefit of helping the body to synthesize important antioxidants.  NAC may also help repair damage and inflammation in the lungs.   

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.