Supplement Spotlight: Immune Supplements

We have officially moved into colder weather, and the warm days of fall are behind us.  With the cold weather comes illness- it seems everyone is sick lately.  One of the best things is to wash hands frequently, and try not to touch your eyes, nose, and mouth. 

The only other way to increase the odds that you will stay healthy is to boost the immune system.  Luckily, there are a number of very effective immune boosters which can go a long way to help your body to win the fight against bacteria and viruses.

Vitamin D

Vitamin D is great for the immune system and a host of other body processes, most notably bone health (here’s a link to a list of some of the latest research).  Studies have shown that higher levels of vitamin D can actually have a positive effect on genes which modulate immune response, and help the body to fight off illness more effectively.  In the past, most people would only take 400IUs per day of vitamin D, but new research is recommending 2000IUs (or even more who have low blood levels) per day for maximum health.  Vitamin D should be taken with food for best absorption.  The body can manufacture vitamin D from the sun, but since most people are indoors in the cold weather, they aren’t able to make the amounts needed for optimal health.

Probiotics

I love probiotics.  They’re best known for their benefits to digestion, but they can also be very helpful for the immune system.  Something many people don’t realize is that it’s estimated that 60-70% of our body’s immune system is in the gut, as a vast network of lymph tissue that works to prime the body against harmful bacteria.  Probiotics are particularly nice since they can be taken by people who may be unable to take herbal immune boosters, like pregnant women and children.

Mushrooms

Mushroom extracts are very popular for immune support in Asia and have been used for many years; they are only just beginning to become well known in the US.  The two I would most recommend are AHCC and beta glucan.  AHCC helps to enhance the activity of our body’s NK cells, the “natural killer” cells, which are the first to launch an attack on foreign bacteria and viruses.  NK cells also can help to destroy tumors and virus infected cells, because of which it is a popular anti-cancer therapy.  Beta glucan, another mushroom extract (though it can also be made from yeast extracts), works similarly to AHCC, activating NK cells and stimulating the immune system.   It is also taken by many cancer patients since it may inhibit and reduce proliferation. 

When I start to feel sick, mushroom extracts like AHCC and beta glucan are the first things I take, and I really do think they make a difference.

Elderberry Syrup

Black elderberry syrup, also known as Sambucus, is a fantastic supplement to have in your arsenal in the colder months.  Compounds in elderberry have been shown to help fight colds and flu- I actually wouldn’t say that there is a better supplement to fight the flu virus.  Research has suggested that it works to “short circuit” the flu virus, and clinical studies have been very impressive with its results.  In two different recent studies, participants who took elderberry syrup recovered from the flu virus significantly faster than placebo groups, one study showing that participants were symptom free after only two days.  Also, elderberry syrup is delicious so it’s an easy supplement to take (it’s also great for kids).

There are many of other very effective immune boosting supplements, oregano oil, olive leaf, astragalus, and more.  We also especially love the immune formula by Irwin Naturals called Immuno Shield.  It is one of the most complete immune complexes available, combining a list of very well researched ingredients to help you to stay healthy.  Almost all of us at the store take it preventatively during cold and flu season. 

These are a few of our favorite things... Daiya Non-Dairy Mozzarella Cheese

It’s my turn (Carolyn) to pick this month, and I’m choosing some of my favorite foods.  I don’t eat dairy, and I would say that Daiya’s mozzarella shreds are my favorite non-dairy cheese, ever.  They are seriously amazing.  I’ve tried a lot of non-dairy things over the years, and many I am not a fan of, but this are something completely different. 

I use it to make homemade pizza every week.  One package is enough to make two large pizzas.  Unlike other non-dairy cheeses, it actually melts; plus, it’s soy free.

Here’s a great no knead pizza dough recipe- I always have some in my fridge.

Healthy Q & A: Corydalis for Pain Relief

Q:  I’ve been hearing about the supplement corydalis and that it’s supposed to be the best thing for arthritis.  I’ve never heard about it before.  Does it really work?

A:  Corydalis is an herb which has been shown in research to help with pain relief.  It works by blocking pain signals in the brain, and can be helpful for people suffering from chronic pain.  It is also not habit forming, unlike prescription pain relievers like codeine and morphine.

Corydalis is an impressive supplement, but since it only blocks pain rather than helping to solve the underlying issue, it is not the first supplement I would recommend for joint pain. 

Herbal anti-inflammatories like curcumin phytosome or blends like Solgar 7 would be the first thing I would suggest, since they would actually help with reducing the pain-causing inflammation.  In the case of arthritis, anti-inflammatories are helpful, as well as glucosamine and chrondroitin, which can help to support and enhance the cartilage in the joints.     

Still, for many people who suffer from chronic pain, corydalis may be of great benefit, especially for people who have tried a number of treatments without success. 

Corydalis should not be combined with sedative medications, certain cancer medications, or drugs for heart arrhythmias.

Healthy Q & A: Supplements for Depression

Q:  I have a friend who has had depression for a while.  I feel bad for her, but it almost seems like there’s nothing I can do.  I wondered if you knew of anything natural I could suggest to her that might help.

A:  Depression is a problem that affects 14.8 million Americans, so your friend is certainly not alone.  Sadly many people don’t want to talk about or seek help for depression because they think somehow there is something wrong with them or they are embarrassed by having a problem.  People often think (or are given the advice) that they just need to “snap out of it”, but often recovering from depression is not that simple.  There are countless prescription drugs that are marketed for depression, and sometimes a prescription may be necessary, but before turning to pharmaceuticals for treatment it would be smart to try some of the many natural treatments for depression.  It’s always wise to try to fix a problem naturally before turning to prescription drugs and the side effects that frequently come with them.  

Deciding to seek professional help is always a good idea, since sometimes just talking to someone who is removed from the situation can help a person to see things in a more positive light.  So to your friend and anyone else who is reading this and suffers from depression, let me say emphatically that there is nothing wrong with you, but rather you have a problem that needs to and is able to be fixed.

The first thing I would recommend for depression is fish oil.  Everyone should be taking omega 3 fish oil, which has been shown in countless studies to have benefits in nearly all facets of health from heart health to lowering cholesterol to reducing inflammation and finally to its use in brain function.  The omega 3s in fish oil are a main building block in having proper brain chemistry.  Without enough omega 3s, neurotransmitters in the brain can’t work as efficiently, and when your brain isn’t working right, you can feel depressed or anxious.  Omega 3s are not manufactured in the body and must be obtained from supplements and diet, though unfortunately the diet of most Americans isn’t very high in heart healthy fish or nuts and seeds that contain omega 3s.  One recent study found that higher intakes of omega 3 oils and oily fish reduced the number of occasions that participants experienced depressive symptoms.

Our brains are made up of omega 3 fats, so it only makes sense that supplementing with fish oils would help the brain to run better.

The second building block to proper brain function are B vitamins.  A common reason for mild 
depression is an imbalance of neorotransmitters in the brain which can act as mood enhancers by helping to transmit signals between brain cells.  Prescription antidepression medications like Prozac or other SSRIs focus on the neurotransmitter serotonin and work to make that neurotransmitter stay longer in the body.  Supplementing with a high potency B complex can have similar results in the brain by converting amino acids into serotonin as well as helping to synthesize other feel good neurotransmitters.  Danish and Dutch studies in recent years have backed up this idea by showing that people who suffer from depression are often deficient in one or more B vitamins.  Each of the B vitamins work a little differently to do different things in the body and brain, but its recommended to take a complete B complex rather than just one specific B vitamin because they work best when taken together.

Fish oils and B vitamins are the building blocks to have a sturdy foundation of brain health.

There are several other supplements that work very well to help with combating depression and anxiety that can be taken in addition to those foundational supplements.  5-HTP is an amino acid that is a serotonin precursor meaning a supplement that turns into serotonin in the body.  SSRI class antidepressants like Prozac block the uptake of serotonin in the body so in stays along longer, but it doesn’t actually increase the amount of serotonin (the feel good neurotransmitter) in the body, so if your body isn’t making enough serotonin in the first place, drugs like Prozac won’t help as much.  One way to look at it is an analogy of a sink.  With 5-HTP you aren’t plugging up the sink, you’re just adding more to it.  One six week study found that participants who took 300mg daily of 5-HTP had the same depression relief as 
those who took prescription antidepressants but with fewer side effects.  5-HTP works very well, but it’s important to not mix it with Prozac or other antidepressants known as SSRIs.

Another favorite supplement that I would recommend for depression and anxiety is an amino acid L-theanine which is derived from green tea.  Theanine works by helping to increase the amount of GABA, another neurotransmitter that promotes relaxation and reduces anxiety without drowsiness.  Theanine has actually been shown by researchers to help increase alpha brain wave patterns which are connected to being in an alert, relaxed state.  It’s a great supplement to take when you’ll be going into a situation that you know is going to make you stressed and anxious. 

There are many other supplements that are helpful in treating depression, and I’ve only mentioned a few.  Each of us are different and our brains work differently, so sometimes it can take time to find the supplement that is right for you.  Because of this it’s helpful to speak to someone who is knowledgeable about different natural supplements.  One nice thing about natural treatments for depression is that unlike pharmaceuticals they can be stopped at any time without causing withdrawal symptoms.  I hope some of this information can help your friend.  There is no reason to suffer depression in silence without seeking treatment.  

Depression affects millions of Americans and it’s nothing to be ashamed of.  Good 
luck!

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!