Healthy Q & A: Keeping Kids Healthy This Winter

Q:  My son is in kindergarten and has been sick again and again this winter. Is there anything I can give him that’s safe for children but might help him to stay healthy?  He’s missed a bunch of school already and it’s been pretty awful.

A: Schools can be an absolute breeding ground for bacteria and viruses. Kids are exposed to so many germs at school, and since they are often touching their mouths and noses, it’s no wonder they get sick so frequently.

There are a number of supplements which are great for adults for boosting the immune system, though it can be more difficult for children, particularly since I’d err on the side of caution with giving many supplements to children. There are several supplements however, which are safe for children to take and can make a big difference in their immune systems.

The first thing I’d recommend is vitamin D. Vitamin D is crucial for the immune system (and for building strong bones). The body manufactures vitamin D from skin exposure to sunlight, something which doesn’t happen much in the winter. Vitamin D has been researched extensively for its benefits to the immune system. One study found that children who supplemented with excess vitamin D had half as many colds as those who remained deficient in the vitamin. Another study found that it reduced the incidence of the flu when compared with children who did not supplement with the vitamin.

Probiotics are another supplement which are wonderful for the immune system.  Probiotics are the good bacteria found in the intestines.  They are most commonly known for their benefits to digestion, but they can also be very beneficial to the immune system.  One recent study found that school children who took a probiotic along with vitamin C had 33% fewer upper respiratory infections and missed 30% fewer days of school than children who took a placebo. 

The last supplement I’d recommend is elderberry syrup. Elderberry has been researched with impressive results for its antiviral properties, particularly for the flu virus. It can be taken as a preventative measure or for intensive use if a child does get sick. In clinical trial of elderberry syrup, it found that elderberry cured 90% of flu infections after 72 hours.  In the same trial, the patients receiving a placebo needed six days for recovery.

All three of the above mentioned supplements are completely safe for children to use, and are available in chewables, or in the case of elderberry syrup, a great tasting liquid.

One other thing I’d mention are essential oils.  In the past I was rather skeptical about the supposed benefits of essential oils beyond them being nice smelling.  In my research however, I’ve found numerous clinical studies reporting on the legitimate benefits of essential oils.  

There are quite a few essential oils which have very potent antibacterial properties. I would not recommend ingesting essential oils, but rather to use a diffuser to disperse them into the air. Cinnamon, lemongrass, eucalyptus, and tea tree are just a few that have been shown in scientific research to reduce airborne bacteria when diffused into the air. Eucalyptus oil is also great during cold season since it helps to open the sinuses and breathing passages.

We sell essential oils, essential oil diffusers, and all the supplements listed above at Pass Health Foods. Stop by and we’ll help to find the product that’s right for you.

Supplement Spotlight: Supplements for Heart Health

February is heart month! 

Cardiovascular disease is a blanket term which includes a number of issues including heart attack and stroke.  Heart disease is the number one cause of death for both men and women in the United States

There are a huge list of supplements which are great for heart health, though I thought it might be helpful to list those we at Pass Health Foods would list as the top supplements for a healthy heart.  Many of those on the list below have additional benefits, which just give more of a reason to try them.

CoQ10

If there is one supplement that I think of most when it comes to heart health it would be CoQ10. 

CoQ10 is a substance found in every cell in the body.  The body manufactures it on its own, but as we age, the body’s production of the nutrient is greatly lowered.  CoQ10 literally gives the cells the energy required to function, and is found in the highest concentrations in the heart.  Research has found benefit in supplementing with CoQ10 for preventing heart attacks, particularly a second heart attack, as well as for people with congestive heart failure (there’s a good article on CoQ10 and heart failure here).  CoQ10 has been researched extensively; here’s a nice overview of more of its benefits.  Another thing to mention is that most people with heart problems would benefit from the ubiquinol form of CoQ10, which is much better absorbed than the more common ubiquinone.

It’s especially important for people who take cholesterol lowering medications known as statins to take CoQ10, since statins like Lipitor deplete the body’s production of CoQ10.

Garlic

Garlic is great for heart health due in large part for its benefits for lowering cholesterol.  Garlic has also been shown in research to slow and reduce the buildup of arterial plaque by reducing inflammation and slowing oxidation of bad cholesterol (LDL).  Garlic has also been linked in studies to lowered blood pressure.

Garlic is also fantastic for the immune system, and has antioxidant and antifungal properties. Research has also suggested that garlic can help to prevent a number of cancers, particularly cancers of the digestive tract. I prefer Kyolic brand garlic capsules since they are odorless (no one wants to have garlic breath), easy to swallow, and don’t cause stomach irritation.

Omega 3 Fish Oil

If there were a supplement that would be closest to an “everything pill” it would be fish oil.  It has documented benefits for heart health, reducing bad cholesterol (triglycerides in particular), helping to increase good cholesterol (HDL), reducing inflammation, aiding in brain function, boosting mood, reducing arthritis pain, and more.  It has also been shown conclusively in research to help prevent heart disease.

Fish oil varies greatly in the concentration of EPA and DHA, the beneficial parts of omega 3 fatty acids.  The EPA and DHA in fish oil are the whole reason to take fish oil, so take care to look for a supplement that is high in EPA and DHA.  The supplement with the highest amount of EPA and DHA per pill we’ve found is Solgar’s Omega 950, so that is the one we would recommend.

There are a ton of other supplements with benefits to heart health: vitamin K, niacin, hawthorn, olive leaf, nattokinase, Sytrinol, resveratrol, and more.  Come by the store and we’d be happy to help you find the supplement that’s right for you. 

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.