Free Professional House Cleaning for Women with Cancer: Cleaning for a Reason

A friend told me about a fantastic organization called Cleaning for a Reason.  It’s a nonprofit organization that partners with maid services to offer professional house cleanings to help women undergoing treatment for cancer (any type of cancer).

You can apply on their website here.   There are some testimonials here.

Maybe you aren’t as suspicious as me, but when I first heard of this I thought it almost sounded too good to be true.  Even snopes.com confirmed that their free housecleaning offer is legitimate.

Please pass this along if you know anyone who could benefit from this wonderful service!

Healthy Q & A: Supplements for Sciatic Pain

Q: I’ve been dealing with sciatic pain for a while now.  Some days are worse than others, but I wondered if there was anything natural that could really help.  It’s driving me crazy!

A: Sciatic pain, or sciatica, is nerve pain in the sciatic nerve- the largest nerve in the body which runs from the lower back and down the leg.  Pain ranges from an ache to stabbing pain that is worse when sitting or lying down.  Sciatic pain can be terrible to deal with, but there are a number of natural supplements which can help.

Since sciatica is a nerve issue, supplements which help the nerves are what would be most recommended.  B vitamins are great for overall nerve health, and can even help to heal nerve damage.  Interestingly, a deficiency in certain B vitamins can actually be a cause of nerve pain.

The B complex of vitamins work best when taken together, though certain forms are significantly better absorbed than others.  The company Jarrow has a new B complex called B Right which is a specialized formula which has the best absorbing and most effective forms of each of the B vitamins. 

Jarrow’s B Right even has P-5-P, the active form of B6.  B6 has been shown in research to be especially effective against nerve pain, though it can be difficult for the body to absorb because it has to be converted before it can be utilized by the body.  P-5-P is the active form of the vitamin which is directly absorbed.  A number of people have had good results from supplementing with that specialized form of B6 for combating sciatic pain.  For best results, I would suggest taking the B Right vitamin complex in the morning, and then an additional P-5-P supplement in the evening.

The antioxidant alpha lipoic acid may also be helpful for sciatica.  It is best known for its benefit for diabetic neuropathy, but can also be useful for sciatic pain since it helps with reversing nerve damage.  I would recommend taking 600mg per day of alpha lipoic acid, or 150mg per day of R-lipoic acid, the active form which is more easily used by the body.

Sciatic pain can be awful to deal with, but thankfully there are quite a few supplements which can be of help.  Also, relaxing with a heating pad or hot water bottle on the affected area can help with relieving pain.

Some other changes that could help would be weight loss, as being overweight can exacerbate sciatica symptoms.  Low impact exercises like walking or swimming can help too, as can strengthening and stretching the back and leg muscles.  Many people also find that mattresses, couches, or chairs that are too soft make symptoms worse, so that would also be something to look into.   If you haven’t already, make sure your doctor knows the symptoms you’ve been having; they might have additional suggestions to ease the pain you’re experiencing.  

Good luck!

Healthy Q & A: Help for High Triglycerides

Q:  My husband just got his cholesterol checked for the first time.  His overall cholesterol was normal, but his triglycerides were high.  Do you know of anything to help specifically with triglycerides?

A:  Having elevated triglycerides with normal cholesterol numbers is a common occurrence. High triglycerides are often a sign of eating more than the body needs at one time, and eating too much of the wrong foods- sugars, alcohol, and processed foods are the biggest culprits.  Elevated triglyceride levels can also be caused by certain medications or medical problems like for example diabetes (though it’s likely your doctor would have tested for that).

Lifestyle changes can make a significant change when it comes to lowering cholesterol. Losing weight, even small amounts, can impact triglyceride levels.  Cutting out alcohol, sweets, and refined flours and grains (think anything “white”) will make a big difference.  Exercising for 30 minutes per day has also been conclusively to lower triglycerides.  

There are a number of supplements which can help with elevated triglycerides as well.  The B vitamin niacin has been researched for lowering cholesterol.  One study found that supplementation with niacin lowed LDL cholesterol by approximately 10%, triglycerides by 25%, and raised "good" HDL cholesterol by 15% to 30%.  Niacin causes a “flush” however, which is a temporary warmth and redness of the skin.  This is caused by the effect niacin has to dialate the blood vessels.  The effect usually lasts only 10 minutes or less.  Some people find the flush is lessened when niacin is taken with food.  Another idea is to start with small doses several times a day so your body becomes accustomed to it.

Fish oils, specifically those high in EPA and DHA (the beneficial parts of omega-3 fatty acids) have also been researched to reduce triglycerides and overall cholesterol.  The brand Solgar has a product called Omega 950 which is the highest amount of EPA and DHA per pill available anywhere.  In addition to cholesterol, fish oil also helps with inflammation, mood, and brain function, so everyone would benefit adding some extra fish oil to their supplement regimen.

The supplement Sytrinol can also be helpful for lowering triglycerides.  Sytrinol is a substance derived from citrus fruits.  A recent study found after taking 300mg per day after 12 weeks the non-placebo group had a 30% drop in total cholesterol, 27% in LDL cholesterol, and a 34% drop in triglycerides. In addition, HDL levels increased by 4%, resulting in a significant 29% improvement in the LDL:HDL ratio.  Another study had the following results after just one month: total cholesterol was lowered by 25%, bad LDL cholesterol by 19%, and triglycerides by 24%.

These are a few of our favorite things... Whole Body Cleanses

This month’s pick is from Joanne, one of our owners.  She picked a whole body cleanse since she said it’s her favorite thing to do at the start off the new year.  She feels it gives her body a healthy start for the year since it cleans out the colon and liver and helps to remove toxins which in turn boosts the immune system.

We have several great whole body cleanses at the store.  Most, like Nature's Plus Complete Body Cleanse, are a mix of three supplements.  First, an herbal cleansing formula to help with releasing toxins from the liver and lymph system; second, a fiber formula, which helps to bind the toxins and whisk impurities out of the intestines and colon; and last, a gentle nighttime colon cleansing formula, which helps to get things moving and remove excess waste out of the intestines and colon.  

Stop by the store and we can help you to find one that’s right for you.  It’s a great idea to do a cleanse in January, to start the new year fresh!  

Product Spotlight: Barlean's Forti-Flax

I love, love, love Barlean’s Forti-Flax.  It is the best ground flaxseed I’ve found.  It’s a slightly coarser grind than other powdered ground flaxseed, which I really like.  Barlean’s flax seed is also incredibly fresh, it even has the date it was ground printed on the package.

Flax seeds have to be ground to release their omega 3 fatty acids, and if you don’t grind your own daily, this is the next best thing.  Ground flax seed also is a great source of soluble fiber too (here’s a link to some of the benefits of soluble fiber).

For January we're having Barlean's Forti-Flax on sale for 30% off (while supplies last).

We also have a great flax pancake recipe in our recipe section, so be sure to check it out!

Healthy Q & A: Exercise and Protein Shakes, with Recommendations

Q:  I’ve started working out, and I want to start taking a protein shake, but am kind of overwhelmed with the choices.  Do you think a protein shake is necessary?  What would you recommend?  I want something that is good tasting too.

A:  Good job starting an exercise program!  Protein is great for muscle recovery, enhancing muscle rebuilding and growth.  Drinking a protein shake within 45 minutes of exercising has been shown to aid in promoting muscle growth in studies.

Depending on what type of exercise you’re doing, a protein shake may not be necessary. Light exercise like walking or yoga usually does not require additional protein added to the diet (though everyone should be getting at the very minimum the RDA of protein, which is 46 grams for women and 56 grams of protein for men).  Weight training or more intense exercise, which people of all ages should be doing, would benefit from additional protein.  Strength training helps to increase bone density and prevent osteoporosis as well as reducing arthritis pain improving insulin resistance, and reducing blood pressure. Building muscle also helps to boost your metabolism which increases the rate in which you burn calories.  A natural part of aging is reduced muscle mass, so incorporating some strength training into your daily routine literally can “turn back the clock”.

One thing to think of when adding a recovery protein shake is the amount of calories consumed.  Pretty much every protein shake tastes better when made with milk or soy milk, but in most instances protein powder mixed with water is preferable due to its lower calorie count.  When trying to get in shape or lose weight, it’s important not to sabotage your weight loss efforts by drinking all the calories you burned post workout.

Whey protein, which is derived from milk, is often said to be the best form of protein for building muscles since it is so easily absorbed.  I don’t eat dairy, so I asked Patrick who works at the store, and he recommended Isopure as his favorite protein shake, due to its taste and protein and amino acid content.  After Isopure, Patrick and his family agreed that our Biochem chocolate whey protein powder was the next best tasting.

For non dairy protein, after trying a number of other protein shakes, the one I’ve stuck with is NOW Food’s unflavored pea protein powder.  It is economical and has a high protein content per serving, particularly for a non dairy protein shake (non dairy protein powders are typically lower in protein than their whey protein counterparts).  I like it because it has a similar amino acid profile to whey protein and is a clean shake without excess ingredients.  Unlike some other protein powders, it isn’t gritty, which makes it easy to drink.  I do also like Nature’s Plus Spirutien shakes, which are a mix of rice, pea, and soy protein.   They’re especially nice since they come in so many different flavors.  They aren’t as high in protein per serving as some other shakes, but they do have added vitamins, minerals, and superfoods like spirulina.

Research has shown that roughly 20-25 grams of protein post workout is optimal, so look at the nutrition facts for the protein powder you’re using to find how much you need to take.

Holiday Wellness Survival Guide

The holidays are a wonderful time of joy, togetherness, and goodwill… but they can also be a time of stress, anxiety, digestive maladies, and weight gain. I put this Holiday Wellness Survival Guide together to hopefully cope with the latter so we can experience more of the former.

Stress and Anxiety

December usually heralds in party after party while we juggle work and family. While these get-togethers can be wonderful, they can also cause a great deal of stress and anxiety. L-Theanine is an amino acid derived from green tea that works very well to curb anxiety, without tiredness. Studies have shown that theanine stimulates alpha brain waves, which are associated with relaxation and mental clarity. Theanine can be taken daily or just on days when you know you’ll be going into a situation that can be stressful. Another supplement that many people find helpful for stress and anxiety is the herb valerian, which is known by many as “nature’s Valium”. Valerian is best known for its benefit as a sleep aid, but in lower doses, it is very effective at reducing anxiety, though unlike Xanax or valium it is completely non-addictive.

Digestion

The holidays are a time when we eat many foods that we ordinarily don’t, and that fact can bring on many digestive complaints like bloating, stomach upset, and gas. Digestive enzymes are very effective in treating digestive complaints at the cause instead of simply trying to mask a symptom of poor digestion.

 Our bodies naturally contain digestive enzymes, though the number of digestive enzymes naturally present in our bodies decrease as we age, increasing digestive problems. Digestive enzymes work by helping to naturally break down food in the stomach, so that food is digested more easily. How many times have you overeaten and then felt like there was a brick in your stomach? Digestive enzymes help with that problem. By helping food to digest properly, they can help keep problems like bloating, stomach upset, and gas away since food is more easily digested.

Avoiding Weight Gain

Weight loss, or wanting to avoid packing on holiday pounds is on many people’s minds this season. It’s easy to overeat and consume many more calories than we ordinarily would at holiday parties. A good suggestion is to avoid “grazing” at holiday buffets. When you take the time to fill up a plate and sit down to eat it can help you realize how much you’re eating instead of mindlessly eating calorie after calorie standing over the appetizer table. One supplement that can be especially beneficial to prevent holiday overeating is glucomannan.

Glucomannan is a type of fiber (available in easy to swallow capsules) that expands many times its size in a person’s stomach, helping them to feel more full. By taking glucomannan before a holiday party it can help you to feel more in control of your eating, since you won’t feel as hungry. Glucomannan is nice because it’s stimulant-free, so it can be taken at night and won’t keep you up when it’s time for sleep. 

Staying Healthy

As the weather gets colder, sickness becomes more and more prevalent- a lack of fresh air and being indoors is a big contributing factor. There has even been recent research that has suggests that much of the increase in illness during winter is as a result of vitamin D deficiency (our body manufactures vitamin D from skin exposure to sunlight). One recent study involving African-American postmenopausal women found a 60% reduced risk of colds and influenza for those taking 800 IU/d vitamin D3 and 90% reduced risk for those taking 2000 IU/d.

Elderberry syrup is another supplement which is great for the immune system- especially combating against viruses, specifically the flu. In one study, a clinical trial on patients displaying full-blown flu symptoms took place in Israel in the middle of a flu epidemic. Half were given the black elderberry extract and half a placebo. Within 48 hours 75% of patients who had been given elderberry had clearly improved and within 72 hours 90% were symptom-free. Only 16% of patients on placebos had shown any improvement after two days, and the rest took at least six days to recover. 

Another supplement that is especially effective on viruses is a mushroom complex called AHCC. AHCC is a common supplement to be taken by cancer patients, for its anti-tumor benefits, but is beneficial in combating the flu as well. AHCC is commonly prescribed in Asia for immune health. Both human and animal studies have shown AHCC’s ability to enhance the activity of natural killer cells (NK cells). Those NK cells are the first defense for the body’s immune system and are able to launch a rapid attack against foreign invaders like bacteria and viruses while the other parts of the immune system are still mobilizing. A quick immune response to bacteria and viruses can often make the difference between getting sick or staying well.
 
The last supplement I’d recommend that’s a favorite of ours for immune health is Irwin Naturals Immuno Shield, which is a very well put together combination of several different herbs, probiotics, and more to help boost the immune system. It can be taken in low doses as a preventative measure, or in higher concentrations if you do get sick. We’ve found it really does help to get you better faster.

Vitamin D: How Much to Take & How Much is Too Much

Q:  I keep reading about how vitamin D is so great, though I don’t really know how much to take since I see doses that range so much.  I want to be sure to take enough, but I’m worried about taking too much too.  Help!  

A:  I love vitamin D, and think everyone in America should be taking it during the winter months.  It’s made a huge difference in boosting my family’s immune systems.
It seems daily new research is coming out on the many different reasons to take vitamin D.

Vitamin D is best known for its use for bone and immune health, though studies listing more reasons to take it are growing all the time, with benefits for depression, cancer prevention and more.  Vitamin D is also inexpensive and is a tiny, easy to swallow pill (and it’s also available in liquids and chewables).

Here is a link on articles concerning vitamin D on our health blog.

Also, here are just a few recent studies on Vitamin D from the fantastic vitamin D council website:

Vitamin D and Influenza

Vitamin D and Pneumonia

Vitamin D and Breast Cancer

Vitamin D and Depression

How much to take?
In the past, the RDA of vitamin D was only 400IUs, which was recently raised to 600IUs.  The research of the past several years has found again and again that significantly higher dosages are needed for optimal health.

Dr. Weil, the famous holistic health physician personally recommends 2,000IUs a day of vitamin D.

WebMD has even reported on a study that recommended a daily dosage of 2,000IUs a day for children.

The Vitamin D Council recommends 5,000IUs daily of vitamin D for adults.
I personally take around 5,000IUs of vitamin D a day, and my four year old daughter takes roughly 10,000IUs a week in divided doses.  Since we are outdoors all the time in the summer, we only supplement with vitamin D in the colder months.

Vitamin D, how much is too much?
Vitamin D is a fat soluble vitamin, which means it is stored in the body, so unlike vitamin C it can be toxic in excessive dosages.  Still, that is rare, particularly since vitamin D deficiency is so common.

One four year study of 423,000 people found that only 3% of the people had exceeded safe levels of vitamin D in the body, whereas 62% of the study’s population was at risk “of heart attack and death” because of low serum vitamin D levels.

The vitamin D council (a great resource on vitamin D) says that excessive levels may develop if a person took, “more than 10,000 IU/day (but not equal to) everyday for 3 months or more. However, vitamin D toxicity is more likely to develop if you take 40,000 IU/day everyday for 3 months or more.”

For children they recommend the following limits for vitamin D:

• For children that weigh 25 lbs or less, more than 50,000 IU in 24 hours or 2,000 IU/day for over three months is too much and potentially toxic.

• For children that weigh between 25 and 50 lbs, more than 100,000 IU in 24 hours or 4,000 IU/day for over three months is too much and potentially toxic.

• For children that weigh between 50 and 75 lbs, more than 150,000 IU in 24 hours or 6,000 IU/day for over three months is too much and potentially toxic.

• For children that weigh between 75 lbs and 100 lbs, more than 200,000 IU in 24 hours or 8,000 IU/day for over three months is too much and potentially toxic.

It’s always a good idea to get a blood draw with your yearly checkup from your doctor.  When I had a blood test last year my doctor said I was one of the few people she saw that actually had good vitamin D levels.

The US Department of Health and Family Services reports that almost no one has vitamin D levels that are too high and that in general, younger people have higher levels than older people, and men generally have higher levels than women.  

By race, non-Hispanic blacks have the lowest levels of vitamin D, with non-Hispanic whites having the highest.  They also report that the majority of Americans have lower than the minimum recommended levels of vitamin D.

Certain other groups have an increased likelihood of being vitamin D deficient.

• Breastfed infants, since human milk is a poor source of the nutrient. Breastfed infants should be given a supplement of 400 IU of vitamin D each day.

• Older adults, since their skin doesn't make vitamin D when exposed to sunlight as efficiently as when they were young, and their kidneys are less able to convert vitamin D to its active form.

• People with dark skin, because their skin has less ability to produce vitamin D from the sun.

• People with disorders such as Crohn's disease or celiac disease who don't handle fat properly, because vitamin D needs fat to be absorbed.

• Obese people, because their body fat binds to some vitamin D and prevents it from getting into the blood.

Which form to take?
Vitamin D is available in two forms, D2 and D3.  Vitamin D3 is the superior form since it is the most biologically active in the body.  D3 is most often sourced in supplements from lanolin, but can also be from fish liver oil.  There are also new vegan vitamin D3 supplements for people avoiding animal products. 

Healthy Q & A: Natural Remedies for Indigestion and Heartburn

Q: I have problems with indigestion and heartburn a few times a week.  I usually just take an antacid (although sometimes it doesn’t really fix it).  Recently I read that antacids were not really great to take.  Is there anything you would suggest as an alternative?

A:  Heartburn and indigestion can be an uncomfortable thing to deal with.  Antacids would not really be something I’d recommend, however, since there are a number of other things which would probably work better and be healthier as well.

The first thing I’d say is that for most people who take antacids, they are not taking one or two, but closer to a handful to quell their symptoms.  The trouble with this is that excess calcium is not a good thing (antacids are usually made from calcium carbonate).  The body can only absorb about 500mg of calcium at one time, so taking more than that at a time can raise blood calcium levels, and when taken at excessive dosages on a regular basis can lead to kidney stones, arterial calcification, and more.

Next, it’s interesting to note that in many cases, indigestion and even heartburn is caused by a lack of stomach acid, rather than an excess like it may seem.  Hydrochloric acid (HCL) is produced in the stomach and is needed for the proper digestion of food.  With age, the amount of HCL present in the body decreases.  There is an easy test to see if your indigestion and heartburn caused by not enough HCL; next time you have digestive troubles, try taking a tablespoon of apple cider vinegar or lemon juice mixed with some water.  If it makes the indigestion go away, you need more stomach acid.  If it makes your symptoms worse, then take care to avoid supplements which contain HCL.  If it does help, taking apple cider vinegar with meals would be a good idea to enhance digestion- I would particularly recommend Bragg’s apple cider vinegar- it’s the best apple cider vinegar I’ve ever used. 

Digestive enzymes would also be a good idea.  Digestive enzymes help the body to break down food more easily.  Both our bodies and the foods we eat contain enzymes, though our body’s own natural enzymes decrease with age, and cooking food, as well as storage methods of our groceries, reduce those enzymes further.  Supplementing with digestive enzymes at meals will just help the body to digest foods easier, helping to prevent both indigestion and heartburn. 

People who have frequent indigestion or heartburn will often take digestive enzymes with each meal.  Other people, myself included, will take them only as needed, e.g., when you eat a meal at a restaurant and you know you’ve overdone it.  In a case like that, digestive enzymes can just give your body the boost it needs to digest the rock in your stomach.  We also have digestive enzymes available that contain additional HCL for people with low stomach acid.

Aloe vera juice is another supplement which can help with heartburn as well as a variety of other digestive problems.  Aloe is very calming and healing to the digestive tract, and for many people, taking ¼ cup morning and night can relieve a host of digestive issues.

The last supplement I’d recommend is actually called, “Stop Acid Reflux” by Caleb Treeze.  It’s a mix of apple cider vinegar, ginger, and garlic (which I know sounds kind of awful, but it’s actually a refreshing taste) that is said to stop acid reflux in 60 seconds.  I’ve used it and was amazed how well it worked. 

Finally, if your heartburn persists or grows worse, be sure to speak with your doctor to rule out any more serious problems. 

Healthy Q & A: Protecting Eyes Against Vision Loss

Q: I take care of my mom who has lost a lot of her eyesight from macular degeneration.  It’s terrible what she goes through, and I wanted to write to ask if there was anything that I could do to prevent the same thing happening to me.

A: Macular degeneration is the physical breakdown of the part of the eye responsible for detailed, central vision called the macula.  Age-related macular degeneration, also known as AMD, is the leading cause of vision loss and blindness among Americans who are age 65 and older.  The damage to the eye’s macula is caused by oxidation and free radicals which are a natural part of aging.   Damage from sunlight also plays a large factor, as well as other risk factors like high blood pressure and diabetes.

The first line of defense is to protect your eyes from damage in the first place.  The sun’s UV rays have cumulative harmful effects on the eyes, especially people with light colored eyes, who are at a greater risk of macular degeneration.  Wearing sunglasses is an easy way to prevent eye damage from the sun.  People often wear sunglasses during the summer months, but don’t think of it when the weather turns colder.  Sunglasses are as important, if not more so, during winter months when the glare from snow intensifies the sun’s brightness. Sunglasses are necessary on cloudy days as well, since UV rays filter through the clouds.

When buying sunglasses, make sure they say that they protect against UVA and UVB rays. Most people know that it’s important to wear sunglasses but often forget to actually put them on.  Having several pairs helps with this- keeping a pair in your purse and one in each car so you always have a pair handy is a great idea.  There are also sunglasses that are made to go over glasses (if you’re a person who wears glasses instead of contacts) and there are many new and stylish options available in most drug stores.

Next to preventing sun damage in the eyes, the greatest weapon available to fight against macular degeneration is antioxidants.  The most important antioxidants for eye health is lutein, a supplement that’s related to vitamin A.  Lutein has been the subject of countless studies showing its benefit to eye health and preventing vision loss.  Amazingly, lutein has been found in studies not only to prevent macular degeneration, but to help with improving vision in people suffering from age related macular degeneration (or AMD).  In one study, conducted at the Medical Center Eye Clinic in North Chicago, patients with AMD were given 10 mg of lutein or placebo for 12 months found that the group who took lutein had improved visual function.  In another study, published in the Journal of the Science of Food and Agriculture, patients with cataracts and AMD were given 15 mg of lutein along with a small amount of vitamin E. Cataracts patients were measured for visual acuity, glare sensitivity, and contrast sensitivity, while AMD patients were tested for visual acuity.  At the end of the study, cataracts patients improved by 40-50 percent and the AMD patients exhibited stabilized or improved vision. None of the patients experienced side effects and all reported improved vision.

One important thing to mention when looking for a lutein supplement is making sure it’s a high enough dose.  At grocery stores, the eye supplement that is the number one seller in America only has 2 mg of lutein.  While 2 mg of lutein certainly won’t hurt to take, all the studies I’ve read talk about taking at least 10 milligrams of lutein per day.  There are lots of supplements sold today that have the same problem, a product may be well known because of advertizing, but often the ingredients that are in them aren’t high enough to be a therapeutic dose.  If you’re taking a supplement, don’t you want to make sure there are enough of the beneficial ingredients to really make a difference?

With eye health (and every other part of health) an ounce of prevention truly is worth a pound of cure. If you haven’t yet experienced the beginnings of degenerative eye problems like AMD, first be thankful, and second, make a point to reduce your risk factors- wearing sunglasses and taking a high antioxidant multivitamin can make a big difference.  Healthy eating with lots of fresh fruits and vegetables can make a significant difference as well.  We truly are what we eat, and it’s important to give the body good fuel to make new cells and prevent disease.  Finally, make sure to see the eye doctor every year for a check-up, since it’s much easier to address a problem when it’s just beginning than when you've actually started to notice a worsening in your vision.