Healthy Q & A: Natural Relief for GERD

Q:

I have GERD and have been dealing with it for years.  I’ve heard there are some natural things that might help with it, so do you have any recommendations for things that can make it easier to live with?
 
 
A:  

Gastroesophageal reflux disease, or GERD, is a chronic digestive disease where acids from the stomach flow or reflux back into the esophagus.  Signs of GERD include acid reflux and heartburn.  When acid reflux or heartburn occur more than twice or three times a week, or interferes with daily life, doctors often diagnose it as GERD.  

Unfortunately once GERD begins, it is usually a life-long condition, where a person would work on managing the symptoms rather than trying to cure the problem.  GERD is unable to be cured in most cases since it is caused by a weakening of the lower esophageal sphincter muscle, which keeps acid in the stomach and out of the esophagus.  

Since GERD is a problem that needs lifelong treatment for most people, it’s helpful to find natural products that can help manage the symptoms rather than medications if it all possible.

Digestive enzymes are especially helpful for those suffering from heartburn and GERD.  A major contributing factor of GERD is indigestion or overeating.  A large amount of undigested food sitting in the stomach is a recipe for digestive troubles.  Our bodies naturally produce the enzymes needed for digestion, though as we age the amounts of those enzymes decrease. Cooking and processing foods destroys the enzymes in the foods we eat, so adding an enzyme supplement helps to replace those enzymes.  People taking acid blockers, which are commonly used for GERD, especially need to supplement with digestive enzymes since reducing the amount of acid in the stomach further impairs the body’s ability to digest food properly.

Look for an enzyme that is high in protease, the protein digesting enzyme.  Pancreatin is an especially good choice for people with GERD.

Another supplement that can be very effective in treating GERD is DGL licorice.  DGL stands for deglycyrrhizinated licorice. Licorice naturally contains a substance which can increase blood pressure, but DGL licorice has that substance removed, so it can be taken by people with blood pressure problems.  

DGL licorice comes in chewable tablets, and helps to treat GERD by supporting and stimulating the mucosal lining in the esophagus.  It helps to heal and protect the esophagus from the acid which is refluxed into the esophagus with GERD.  Since it works to protect and heal the esophagus, it also helps to reduce the pain and burning associated with heartburn and GERD.

A chewable licorice supplement might sound gross to some.  I for one cannot stand the taste of black licorice, but DGL is available in delicious flavors which can make it really easy to take. The company Enzymatic Therapy even makes one that tastes just like german chocolate cake. DGL licorice should be taken 20 minutes before a meal, and chewed thoroughly since the enzymes in saliva help it to work more effectively.

There are several other supplements which can be beneficial in addition to enzymes and DGL licorice.  Probiotics or “good bacteria” supplements can help to support and balance the body’s digestive system.  Aloe vera juice is also very soothing to the digestive tract.  

The nice thing about the supplements I’ve listed is that they work by supporting the body’s own ability to heal itself and to work properly instead of simply masking symptoms or being a “quick fix” like an antacid would.

Other suggestions which can help those with GERD would be to make sure to chew food thoroughly which aids digestion.  Smaller, more frequent meals with increased amounts of raw fruits and vegetables can also help with reducing the symptoms of GERD.  

Supplement Spotlight: PQQ for Heart Health and More

I’m very excited to share some information about a brand new supplement that we’ve been lucky enough to find, PQQ.  PQQ is related to CoQ10, but might even be superior in its benefits.

I’ve written about CoQ10 numerous times for its benefit to heart health and so much more.  Here are a couple of our past articles about that amazing supplement:

CoQ10 and Heart Health
 

CoQ10 and Heart Disease
 

CoQ10 helps to support our cell’s mitochondria.  Mitochondria are literally the powerhouses of each cell.  Mitochondria are most present in parts of the body that need the most energy- particularly the heart.

CoQ10 helps to support and preserve mitochondrial function.  The new supplement PQQ is amazing because it has been shown in preliminary studies to not only aid in mitochondrial function, but actually help to generate new mitochondria (there’s a link to one of the studies here).

PQQ has also been found to have neuroprotective effects, and may even be beneficial for Parkinson’s Disease (study here) and as a therapy for recovering from a stroke (study here).

Research on PQQ is still in its very preliminary stages, but I am extremely happy that we are able to offer it as a supplement due to its impressive list of potential benefits.

I wouldn’t suggest that people replace their CoQ10 supplements with PQQ, but I do think it would be a wonderfully beneficial supplement to add to a CoQ10 regimen, particularly for persons with heart, brain, or nerve issues.

Healthy Q & A: Protein Shakes for Weight Loss

Q: I’ve heard protein shakes are good for weight loss, but there are so many choices I don’t know what is the best (or even if protein shakes will help).  Do you have any advice?

A: Protein can be a fantastic aid to weight loss.  Adding additional protein to your diet can help you to feel more satisfied, which can help with dieting.  Protein also helps with muscle recovery after exercise.  For best results for building muscle, a protein shake should be consumed within 45 minutes after a workout.  All of the below protein powders can be mixed with water in a shaker cup, or milk for a creamier shake.  A scoop of protein powder is also wonderful addition to a smoothie.

When it comes to protein shakes for weight loss, not all shakes are created equal.  We have three different protein shakes that I would especially recommend as weight loss aids.  The first is a brand new one we’ve found, Betty Lou’s Low Glycemic Protein Shakes.  I’m particularly fond of it since it is a whey protein shake (whey is a protein from milk which is very easily absorbed), that has fibers added to help increase the feeling of being satisfied.  It also has vitamins, minerals, fatty acids, and enzymes added, and is sugar, gluten, and soy free.

Another great protein shake I’d recommend is Jarrow Formulas Greek Yogurtein.  I wrote a feature on it a few months ago, since I was so impressed with it.  It combines quick absorbing whey protein, with a second milk protein, micellular casein, which is very slowly digested.  Since it stays in the stomach a long time, it can help you to feel full for longer period of time.

The final protein shake I’d recommend is Garden of Life’s Raw Fit.  It is different from the previous two in that it is a dairy free, plant based protein shake.  It sets itself apart as a weight loss protein shake since it has additional diet aids like green coffee bean extract, as well as chromium and cinnamon for balancing blood sugar.  It also contains vitamins, minerals, fiber, enzymes, and probiotics.  It’s a fantastic protein shake suitable for dairy free and vegan diets.
 

Our Favorite Things: Psoria Bye Bye Spray for Psoriasis

We have a new product for psoriasis in stock called Psoria Bye Bye by Ojas Naturals.  One of our owners, Joanne has been using it and she loves it.  She says it's been the best thing she's used for psoriasis.  Since she's been using it, she's noticed the patches of psoriasis have lightened in color, and it’s taken away the scaliness and itchiness.  She uses it twice a day.  

If you suffer from psoriasis, I’d really recommend giving it a try!

Healthy Q & A: Saw Palmetto for Prostate Health

Q:  I’ve been diagnosed with an enlarged prostate.  My doctor has offered me medication for my symptoms, but I thought I might want to try something natural first to see if it would help. Would you recommend anything?

A:  You’re certainly not alone.  Over 50% of men in their 60’s have an enlarged prostate, and that number increases to 90% with men in their 70’s.  Prostate enlargement, also known as benign prostatic hyperplasia or BPH, is the most common prostate problem for men over 50. There are prescription medications which can help with symptoms, but there are also natural products which work very well for managing BPH without the side effects that often come with pharmaceuticals.

The prostate is a walnut sized gland that encircles the urethra.  Symptoms of an enlarged prostate include difficulty or pain during urination as well as frequent urination and incontinence.  This happens because as the prostate grows, it can squeeze the urethra and cause pain.  Natural products can be very effective in treating symptoms, although it is still important to get regular checkups from a physician.

When it comes to prostate health, the natural product superstar is saw palmetto.  This herb works to help reduce the swelling of the prostate, allowing for easier urine flow, and also helps to strengthen the neck of the bladder.  A British study found that 320 milligrams of saw palmetto per day was four times more effective than a placebo in improving the emptying of the bladder.  In addition, the men didn’t have as much difficulty and pain in urinating as they had before taking the herb.  A recent Swiss study found that men with varying degrees of prostate enlargement found relief after taking saw palmetto, with a 42% improvement in the mild BPH group, 38% in the medium group, and a 30% improvement in those with the most severe prostate enlargement.  

Saw palmetto is so effective that 90 percent of men in Germany with prostate enlargement take it daily for reducing symptoms.  The herb is best taken in capsule form, since handling saw palmetto in tablet form can be harmful to pregnant women.

Many men avoid having a prostate exam.  In fact, a UK survey determined that six out of ten men would wait to see if a problem went away before going to the doctor, and one out of ten would wait until symptoms became unbearable before seeing a doctor.  Some men said they would refuse to seek help no matter what.  These are alarming statistics, because a prostate exam is important to determine if one is experiencing common benign prostate enlargement or a more serious problem like prostate cancer.

The nutrient lycopene, which is found in tomatoes, is probably the most effective supplement in preventing prostate cancer.  A Harvard study of over 40,000 men found that those who ate ten servings of tomato based foods daily had a 35% reduction in prostate cancer.  Ten servings of tomatoes can be a difficult thing to eat in a day, so it’s nice that lycopene is available in capsule form.  In another study, researchers found that increased levels of lycopene in the blood reduced the risk of developing prostate cancer, especially aggressive forms of the disease which are harder to treat.  The study determined that taking 50 mg of a lycopene supplement was able to significantly increase the amount of lycopene in the blood, and thereby reduce prostate cancer risk.

Some other recommendations would be to make sure to drink at least eight glasses of water a day, since dehydration stresses the prostate gland.  Many men reduce their fluid intake when they are dealing with urinary problems, but doing so can cause more harm to the prostate. Adding pumpkin seeds to the diet can also help with restoring normal flow of urine. Unsweetened cranberry juice can also be beneficial, since it helps to prevent urinary tract infections which are common in men with an enlarged prostate.

Supplement Spotlight: Melatonin

Melatonin is a hormone produced in the body that naturally regulates sleep cycles, signaling the body and brain when it’s time to go to sleep.  Melatonin production is stimulated by darkness and suppressed by light.  Natural melatonin production in the body is reduced by changes in schedules as well as late night exposure to artificial light, particularly computers, televisions, and cell phone screens.  Certain medications can further reduce the body’s melatonin levels; aspirin is one that many people take daily to prevent heart attacks, but aspirin also reduces melatonin levels in the body.

Melatonin can be taken as a supplement to help to adjust the body’s internal clock for people traveling and changing time zones, and for shift workers who’s schedule changes.  Melatonin also is useful for people suffering from insomnia.  Research has found that melatonin supplementation helps to reduce restlessness before sleep, and aids in correcting sleep patterns during sleep.

For people having trouble falling asleep, a sublingual form which dissolves in the mouth is best since it is absorbed the fastest.  For those who have trouble staying asleep and experience problems with waking up in the middle of the night, a time release form is superior.  Placebo controlled studies have found that supplementing with melatonin improved sleep quality, reduced the time it took to fall asleep, and also enhanced alertness in the morning.

A new study came out this March which was particularly interesting.  It reported that scientists in China found that supplementing with melatonin could help a person sleep better in a noisy environment.  The researchers found that melatonin provided longer and better sleep than compared to people who wore eye masks and earplugs.  The participants who took melatonin had decreased middle of the night awakenings when compared with the eye mask/earplug group.  The group who took melatonin had a significant improvement in sleep quality and were found to have increased REM sleep.

Melatonin is most effective when taken an hour before sleep.  In addition to being an effective sleep aid, melatonin is also a potent antioxidant, with even a greater range of effectiveness than vitamin C, E, or beta carotene.  For many people, a short time taking melatonin is sufficient to correct sleep dysfunction, though others may find benefit from prolonged supplementation.

Healthy Q & A: Natural Ways to Increase Energy

Q: I’ve been tired all the time lately.  I have a lot of stuff going on with my job right now and its hard being exhausted all the time.  Coffee makes me jittery, so I don’t know if there is anything else that can help with energy.  

A: It sounds like you have a lot of stress with your job, which doesn’t help since stress and lack of energy go hand in hand.  It’s a terrible cycle- you’re stressed at work and have a hard time sleeping, which leads to not getting enough sleep at night so you’re tired all day- then the cycle repeats.

There are a number of things which can help with reducing stress and enhancing energy.  Stretching or doing a few yoga poSes in the morning can help to encourage blood flow, making you feel more alert.  The sun salutation is a series of movements which is great for helping to feel more awake in the mornings (here's a video).

Finding time to exercise during the day can also help with energy, as well as encouraging restful sleep at night, as long as you aren’t exercising too close to bedtime.  It can be difficult starting an exercise regimen, especially when you feel tired, but even making time for a 15 minute walk can help to give you an energy boost and clear your head.  A University of Georgia study found that sedentary people who regularly complain of fatigue can increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low intensity exercise.  Exercise has also been proven as an effective stress relief.  

It may be a good idea to evaluate your diet as well.  Truly, we are what we eat.  Refined grains (think anything “white”- white flour, white bread, white rice), processed packaged foods, artificial sweeteners, and excess sugars (especially high fructose corn syrup) all take a toll on energy levels as well as our physical and mental health.  Switching to a diet full of whole grains, fruits and vegetables, and legumes can help to provide more stable energy levels and blood sugar.  There are many cookbooks and websites with delicious and easy healthy recipes.

There are also a number of supplements that are very effective for increasing energy and relieving stress.  One of my favorites is panax ginseng (also known as Asian ginseng) which has been used for thousands of years in traditional Chinese medicine.  Ginseng is known as an adaptogen which means it is able to help the body to better “adapt” to stress.  Ginseng has a number of beneficial uses, one of the most well known is for combating fatigue.  It’s best taken in the morning on an empty stomach since herbs are generally more effective when taken without food.

Other ideas which can help with low energy are supplementing with extra B vitamins via a quality B complex or a multivitamin with high levels of B vitamins.  Many Americans have diets low in B vitamins, and one of the symptoms of a deficiency in any one of several B vitamins is fatigue.  Aromatherapy is another idea.  Citrus and peppermint oils have been used for many years energy.  One recent study at Wheeling Jesuit University even found that dabbing peppermint oil inside a car can increase driver alertness; in fact, citrus oils are frequently used in Japan to help data entry workers to increase productivity.

Getting a good night’s sleep is crucial for proper energy levels during the day.  Unfortunately when under stress, many find it difficult to fall asleep, even when they’ve been tired all day.  In situations like these, supplementing with relaxing herbs like valerian, passionflower, and hops can be especially effective in helping one to relax enough to be able to sleep.  The above herbs also help with quieting racing thoughts, which is helpful for people who lay down to sleep and feel like they can’t “turn off their brains”.  

Journaling before bed can also help with sleep, and many people find writing out their thoughts of the day is a therapeutic release.  Another idea, which I read in an article on a few months ago, is to count backwards from 300 by 3’s.  The article reasoned that it was complex enough to keep your mind from wandering elsewhere but monotonous enough to help with falling asleep.  I’ve been doing it occasionally when I’ve woken in the middle of the night and think it really does help.

Supplement Spotlight: Resveratrol

Resveratrol is a compound found in red wine which is most well known for its numerous benefits to heart health and longevity.  Resveratrol benefits cardiovascular health in a number of ways: it helps to keep blood vessels healthy, it works to lower blood pressure, and it helps to prevent blood clots.  Animal studies linked resveratrol supplementation to improved heart function as well as improved insulin sensitivity.

A glass of wine a day has health benefits, though to get the amounts of resveratrol used in most health studies; one would have to drink a case of bottles a day, which is usually not a great idea.  Luckily, supplements are readily available.

Resveratrol has been studied for its interesting benefits for people with high fat diets and those trying to lose weight.  In one study, researchers found that resveratrol supplementation inhibited weight gain, even with a high fat diet.

Resveratrol may also be beneficial for maintaining proper brain function.  Some studies have speculated that resveratrol may reduce the risk of developing neurodegenerative disorders, particularly Alzheimer’s disease, due in part to its neuroprotective effects.

Another study found that older adults performed better on memory tests after supplementing with 200 mg resveratrol daily for six months.  The improvements were linked to better glucose metabolism and “functional connectivity” in the part of the brain responsible for memory.

New studies have come out recently which have said that resveratrol can also help with bone health.  Scientists reported that men who took 500mg of resveratrol twice daily for four months had a significant increase in spinal bone density.   

The best absorbing and bioavailable form of resveratrol is known as trans resveratrol.  We have a number of supplements at Pass Health Foods with that superior form.  I am really a fan of resveratrol since it has such varied uses- almost anyone would benefit from it!

Garden of Life Organic Plant Protein

We’re having a huge sale on Garden of Life this month for our store’s anniversary- 40% off their entire line!  Because of the sale I wanted to mention one of their products I’ve been using and absolutely love, their Organic Plant Protein.

I have dairy free diet, so over the years, I have tried a LOT of different plant based protein powders.  I have to say, that Garden of Life’s Organic Plant Protein is the very best one I’ve tasted.  Many plant proteins can be gritty or a little odd tasting, but not so with this one.  It’s creamy and delicious, and is even liked by picky eaters.  The vanilla is my favorite, since it literally tastes like cake.

I would very much recommend taking advantage of the sale and giving Garden of Life’s Organic Plant Protein a try this month.  

Healthy Q & A: Leaky Gut and Probiotics

Q: I think I have leaky gut syndrome.  I’ve been reading a lot about it lately, and it seems to explain the digestive issues I’ve experienced for a long time (gas, bloating, cramping) along with my eczema.  I’d be interested to hear what you think about leaky gut, and what kind of natural things could help.

A:  Leaky gut can be difficult to diagnose, since it usually encompasses a variety of symptoms.  It is defined by the intestines having increased permeability which can be damaging to the body.  The intestines naturally have very small holes, which allow nutrients from the foods we eat to enter the bloodstream, while keeping undigested food in.  The trouble happens when the intestinal lining is compromised, and it begins to allow small food particles to leak out.  
These tiny, undigested food particles are then transported through the body, causing the immune system to react to those “foreign invaders”.  This immune response leads to inflammation throughout the body, and can manifest with digestive symptoms like bloating, cramping, diarrhea, and gas, but also with non digestive issues, like food sensitivities, fatigue, joint pain, headaches, and skin issues like acne and rosacea.

Thankfully, there are supplements which can be helpful for healing this damage and reversing intestinal permeability.  The first and best thing I would recommend are probiotics.  One of the leading causes of leaky gut is an imbalance of bacteria in the gut, too much bad bacteria and not enough of the good bacteria, or probiotics.

There are many, many different strains of probiotics, but one that has been researched with very positive results is the strain Lactobacillus plantarum LP229v.  That specific strain has been shown in scientific research to survive stomach acid and colonize in the intestines.  It has been demonstrated in clinical studies to help with reducing over permeability of the intestines and well as gas and bloating.   That specific strain is also helpful for a number of other digestive issues, including IBS, Crohn’s disease, colitis, as well as other chronic digestive problems.
The company Solgar has two new high potency probiotics with Lactobacillus plantarum LP229v, Probi 20 Billion and Probi 30 Billion.  We have both on sale this month for 25% off.

If you have any digestive issues, I would really recommend giving them a try.  One recent study found an improvement in 95% of IBS patients who took the specific probiotic strain found in Solgar’s Probi 20 and Probi 30.  Every participant who took the LP229v strain of probiotics had a reduction in abdominal pain.  Another study found that the LP229v strain of probiotics reduced intestinal inflammation.

There is a fantastic overview of Lactobacillus plantarum LP229v on the website probiotic.org, linked here.