Supplement Spotlight: Jarrow's Greek Yogurtein

We have a new protein powder by Jarrow called Greek Yogurtein.  I wanted to write about it since it’s such a unique protein supplement.  It combines fast digesting whey protein with slow digesting micellar casein proteins for sustained energy and muscle building.

Whey protein is great after exercise since it gives an immediate (but short lived) boost to protein synthesis.  Casein (another milk protein) is slower to digest and be used by the body, which leads to a prolonged increase in amino acids and also reduces protein breakdown.  The micellar form of casein protein (which is the form in Jarrow’s Greek Yogurtein) has been shown in research to prevent muscle breakdown.  The micellar form of casein is also of significantly higher quality than conventional casein protein.

Since whey protein increases protein synthesis and casein protein reduces protein breakdown, they make a fantastic pairing for muscle health and growth.  All of us would benefit from building some extra muscle, since increasing muscle raises metabolism, helps to prevent osteoporosis, improves blood sugar control, and improves sleep.

The micellar casein protein in Jarrow’s Greek Yogurtein is also slowly digested, which means it stays in the stomach longer, which in turn helps a person to feel full and satisfied with less calories.

During the month of March, we’ll have Jarrow’s Greek Yogurtein on sale for 25% off.

Healthy Q & A: Natural Pain Relief

Q:  Is there anything natural I can take for occasional pain?  I get headaches and muscle aches a few times a week, and I don’t love taking Tylenol or Ibuprofen all the time.  Is there something I can take just when I need it for pain?  I’m not really looking for something that I need to take every day. 

A: Many natural supplements for pain work best when taken every day, though there are some supplements which are effective when taken on an “as needed” basis for acute pain.  Solaray’s IbuActin is a mix of impressive natural anti-inflammatories which work very well for reducing pain, without the side effects of conventional, over the counter anti-inflammatories.  It can be taken every day for chronic pain, but is also effective when only taken when needed.

What makes IbuActin different from other natural anti-inflammatories is its noteworthy formula.  It is the only supplement we’ve found with the specific form of hops extract it contains.  Hops are usually known for their benefits for relaxation and sleep.  What is lesser known about hops is that they have potent pain relieving compounds.  Solaray’s IbuActin contains hops extract which has been isolated for its pain relieving effects, without the sleep inducing effects that hops extract usually has.

That novel pain relieving hops extract is then combined with other natural anti-inflammatories, including bromelain (a pineapple enzyme which reduces inflammation), papain (a papaya enzyme which helps to reduce pain and inflammation), and the inflammation reducing herbs turmeric and ginger.

Solaray’s IbuActin has been shown in a recent study to be as effective as ibuprofen, but without being hard on the liver.

IbuActin comes in two strengths, the original, and a new Super IbuActin, which contains hops extract that is twice as potent as the original.

I really think this supplement is unique, and I would very much suggest giving it a try.  For March we’ve put both IbuActin and Super IbuActin on sale for 25% off.

Supplement Spotlight: The Importance of Iron Supplements

This month’s supplement spotlight is focused on iron supplements.  Iron supplements are important for women who are menstruating.  Men, or women who have stopped menstruating, do not need iron supplements unless they have been diagnosed with anemia.  It is very common for women of childbearing age to be deficient in iron (even sometimes severely deficient) without any symptoms.  The most common symptom of iron deficiency is tiredness or malaise, but iron deficiency can cause many other problems such as trouble with memory and concentration as well as problems with infertility.  There are many studies of the benefits of iron, and I've put information from two interesting studies below.

Many women know they should take iron supplements and some are even prescribed iron supplements from their doctors but are reluctant to take them due to stomach problems and constipation that can be caused from many iron supplements.   For a capsule form, Solgar’s Gentle Iron is wonderful.  There is another we really love though which comes in a liquid form- Floradix Iron.  I know a liquid iron supplement sounds awful, but it is not bad tasting.  The iron in Floradix is made in a way that is bound to brewer’s yeast (a great nutritional supplement in itself) and combined with rosehips, B vitamins, and whole food concentrates to help with absorption.  

Floradix absolutely does not cause constipation or stomach problems unlike many other iron supplements.  This is due in part because Floradix is so well absorbed.  In many cases constipation is caused by iron supplements not being fully absorbed and that unabsorbed iron is left in the intestinal tract causing stomach upset and constipation (a problem which doesn’t happen with Floradix).  In a survey of women who took Floradix, a strong majority (70%) of participants reported feeling “good” or “very good” after taking Floradix for 16 weeks as opposed to only 28% in the control group.   

Read more below about two very interesting studies about iron supplementation and problems caused by an iron deficiency:

Iron supplements help attention, memory, and learning in women age 18-35.

Iron is a mineral that is required for specific brain functions.  Infants, children and young women are at higher risk for iron deficiency.

Iron deficiency may affect attention, memory and learning, behavior and emotions at any stage in life.  Current research suggests that iron deficiency negatively affects cognitive abilities and that those abilities improve with iron supplements.

In a small study, researchers recruited women aged 18-35 from a university in Pennsylvania. Many were iron deficient and those with more severe iron deficiency were excluded from the study and referred to a physician for treatment.  The researchers evaluated the effect of iron status and iron supplementation on attention, memory, and learning in these women.  Women were divided into 3 groups depending on baseline iron status- adequate, iron deficient, or iron deficient with anemia.  Women in each group were given iron supplements or a placebo for 16 weeks.

Researchers found that women with adequate iron levels at baseline preformed better and faster at cognitive tasks.  Iron supplementation for four months improved iron stores and hemoglobin levels.  Significant improvements in iron stores were associated with a 5 to 7 fold improvement in cognitive performance.  Improvement in hemoglobin levels related to improved speed in completing cognitive tasks.

The researchers concluded that iron status is a significant factor in cognitive performance in women of reproductive age.  They suggested that medical practices should change and that practitioners should realize that iron deficiency has consequences other than anemia.

Iron supplements may help women conceive.

Iron is needed for oxygen transport throughout our bodies.  A component of all cells and hundreds of proteins, iron is also needed for many other functions.  Researchers have suggested that dietary iron may help women’s ability to conceive by playing a role in ovum development and the developing follicle.

Iron deficiency without symptoms of anemia is common in American women of childbearing years: 11 to 13 percent of women aged 18 to 44 have this deficiency, with deficiency even higher among women athletes.

Researchers have evaluated iron intake in women of childbearing years and found that supplemental iron may decrease the risk for ovulatory infertility. Researchers conducted a study on 18,555 married women who attempted to become or actually became pregnant and evaluated nutrient intakes and pregnancy rates. The use of plant based (non-heme) iron supplements was associated with one half the risk of developing ovulatory infertility compared with non-use of iron supplements.  Intake of supplements with a high iron content was associated with a 70% lower risk of ovulatory infertility.  Iron from animal sources (heme iron was not associated with a beneficial effect on the ability to conceive.

The researchers concluded that women planning to become pregnant should consider using plant based (non-heme) iron supplements. 

We have a great selection of plant based, non constipating iron supplements at Pass Health Foods. Come by and we’d love to help you further!

Also on our health blog:  

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

 

Why Taking Selenium is a Great Idea

Do you take selenium?  If not, maybe you should start.

Selenium is a mineral which is also a potent antioxidant and has very impressive anti-aging properties.  It also has a preventative effect on several different kinds of tumors.  One study found that men who took a daily dose of 200 mcg of selenium over a ten year period had half the risk of developing lung, prostate, and colorectal cancer when compared with men who did not take the supplement.

Selenium also works with vitamin E to maintain a healthy heart and liver.  When combined with vitamin E and zinc, it can also help to improve symptoms of an enlarged prostate.  Selenium has also been shown to have a protective effect on the liver in people with alcoholic cirrhosis.

Research has also shown that selenium increases survival of AIDS patients by increasing red and white blood cell counts.

Selenium deficiency is linked to both cancer and heart disease, as well as exhaustion, high cholesterol, and impaired cognitive function.

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!