Natural Help for Fibromyalgia

Q: I have fibromyalgia and basically feel miserable all the time. I’ve not had luck with prescriptions, so I wanted to see if there was anything natural that could help me with the pain and tiredness. I’m sick and tired of being sick and tired!

A:  There are definitely natural supplements which can help! Fibromyalgia is a disorder hallmarked by widespread and chronic muscular and skeletal pain that can also be accompanied by fatigue, depression, headaches, sleep disturbances, and more. Fibromyalgia is difficult to treat, though many people have had good luck with natural products for reducing their symptoms.

The first supplement I’d recommend is S-adenosylmethionine, better known as SAMe (pronounced like “Sammy”). SAMe is necessary for many different processes in the body, and clinical studies have shown benefits for depression, pain, and fatigue- all main issues fibromyalgia patients suffer with. SAMe supplementation usually begins to help with boosting mood and relieving depressive symptoms in the first week, but can take up to six weeks to alleviate overall fibromyalgia symptoms. The body can only produce small amounts of SAMe, so taking additional SAMe as a supplement can make a real difference. It’s important to take SAMe on an empty stomach for best absorption.

Another supplement that can be helpful for people suffering with fibromyalgia is 5-HTP, an amino acid related to tryptophan. 5-HTP works by helping to boost serotonin, the brain’s “feel-good” neurotransmitter. Increasing levels of 5-HTP in the body can help with reducing depression as well as pain. When taken before bed, 5-HTP has been shown to promote deeper, more restful sleep. Since 5-HTP increases serotonin levels in the body, it is important to not take them with SSRI antidepressants like Prozac, since they work in a similar way; in fact- research has shown 5-HTP to be as effective as prescription antidepressants, but with fewer side effects. The usual recommended dosage for fibromyalgia is 50-100mg three times a day.

Magnesium supplements can be helpful for fibromyalgia, particularly those containing malic acid (a compound in apples and other fruits), since magnesium can help relax the muscles and relieve muscle pain. Most Americans are deficient in this mineral, which can also help with preventing headaches as well as stimulating serotonin production. Studies on fibromyalgia patients who took magnesium malate had a decrease the pain and tenderness that accompanies the disorder. Magnesium is best taken in divided doses, since too much magnesium at one time can cause loose stools. 

I hope that helps!  Natural products can work very well for people suffering with fibromyalgia because rather than just treating the symptoms they help to bring the body back into balance, treating the whole self rather than just one aspect of the problem.

I'm pleased that fibromyalgia is now being recognized by the medical community as a true disorder. There was a time not very long ago when many medical professionals thought that fibromyalgia was an imaginary disease since it cannot be diagnosed with a specific test. Feel free to stop by the store so we can help you further.

Solgar’s Curcumin Softgels - Now on Every Day Sale for 25% Off

In the past year, turmeric (and its extract curcumin) has gone from being a little-known supplement to one that nearly everyone has heard about. Curcumin is most commonly used for reducing inflammation and pain in the body, but it seems new research on curcumin is coming out all the time for a variety of benefits, including for neurodegenerative disorders like Parkinson’s and Alzheimer’s.

In the past, one of the troubles with curcumin was that it was difficult for the body to absorb. A new form of curcumin came out last year by Solgar that had been confirmed through scientific research that it is 185 times better absorbed than standard turmeric extract. Because of this, it is the only curcumin supplement we recommend anymore at the store due to its fantastic absorption and effectiveness. For more information on Solgar’s Curcumin, see this article on our website:

Solgar’s New Full Spectrum Curcumin: It’s Pretty Much the Best Thing Ever

Since we sell so much of it (because we really do think it’s the best), we’ve been able to work out a deal with Solgar on their curcumin supplements so that we are able to offer it (on all sizes) at an everyday discount of 25% off!  It’s a pretty big deal, so we’re excited to be able to announce this discount to our ustomers since I know so many of you take it!  

Supplement Spotlight: Garlic

We’re usually always excited to read about supplements that are new or “hot” at the moment, but I wanted to write instead this month about a supplement that has been around for ages, but none the less, has many benefits that deserve to be reexamined- garlic.

Most of us eat garlic occasionally, and are vaguely aware of its health benefits, but I wanted to write about its many benefits when used as part of a daily supplement regimen.

Garlic for cardiovascular health

One of garlic’s most interesting benefits is for helping to prevent atherosclerosis. Atherosclerosis is the thickening or hardening of the arteries caused by a buildup of fats and cholesterol (plaque) on the artery walls, which then restricts blood flow. These arterial plaques can then burst, causing blood clots.

Atherosclerosis often happens with age, but it’s definitely something to be avoided! Garlic can prevent these problems by reducing cholesterol and triglyceride levels in the blood, but also by inhibiting platelet stickiness.

Garlic supplementation has been found to reduce the size of plaque deposits in animal studies by fifty percent. One double blind human study found that a dosage of 900mg per day of garlic extract “significantly slowed the development of atherosclerosis when measured by an ultrasound”. Another human garlic study measured the flexibility of the aorta (the body’s main artery) in two hundred participants and reported that those who took garlic supplements had more flexibility in their arteries, which indicated a lower rate of atherosclerosis.

Garlic for preventing heart attacks

Garlic also can help to prevent heart attacks. In research, participants who had already suffered a heart attack that used garlic supplements had a reduced risk of a second heart attack, and a fifty percent lower death rate. Garlic works to prevent heart attacks by stimulating a process in the body in which blood clots are dissolved. Because of this action, garlic supplements should not be taken by people using prescription blood thinners without speaking to their doctor.

Garlic and high blood pressure

Benefits for high blood pressure have also been found after taking aged garlic extract supplements. Studies have shown that taking garlic supplements twice a day were able to lower their systolic blood pressure by twelve points.

Garlic for boosting the immune system

Garlic is great for the immune system and works in part by helping to activate the body’s macrophages- a specific type of white blood cell that literally ingests and destroys harmful microorganisms. There have been numerous studies on garlic’s benefit to the immune system, and ability to significantly increase the numbers of germ eating macrophages in the bloodstream.

Garlic for cancer prevention

Garlic can also aid in cancer prevention since it has compounds which stop tumor formation as well as inhibiting the spread of tumors. Garlic has been shown to reduce the occurrence of a variety of cancers, including colon, prostate, and stomach cancer.

Even with all these benefits, however, no one wants to reek of garlic.  Eating too much raw garlic can cause stomach upset and may keep people from wanting to stand too close to you. Thankfully, there are odorless garlic supplements available that can impart the benefits of garlic without your neighbors knowing about it. My favorite garlic supplements are the aged garlic supplements by Kyolic. Aging garlic removes its odor while retaining its health benefits; in fact, aged garlic has been shown to be significantly higher in active beneficial compounds than raw garlic. I take Kyolic garlic on a regular basis, and can absolutely attest to it being odor free.

Digestive Enzymes for Bloating, Gas, and Indigestion

Q: I’ve been experiencing a lot of gas and bloating after eating lately. I’ve been eating out at work more, which I know doesn’t help, but I just feel like so often when I eat now, the food is just sitting like a rock in my stomach. Is there anything natural you’d suggest that could help?  Maybe this is just part of getting older.

A: Absolutely there are things that can help, and the simple thing I’d recommend most would be digestive enzymes. Digestive enzymes work by helping to break down the foods we eat- carbohydrates, fats, fiber, and proteins- into smaller particles that our body can use. Our bodies produce digestive enzymes naturally, though that amount decreases as we age, which is a large part of why as the years pass, many people begin to have digestive issues, when they never did before.

In nature, all animals except for humans and pets, eat their foods raw, whole, and organic, foods that contain abundant enzymes which help the digestive process. When we eat whole, fresh, raw foods, the enzymes the food naturally contains go a long way in helping our bodies to break it down for digestion.

With our modern lifestyle, however, the majority of foods we eat are cooked, stored, and processed, which destroys a large part of those beneficial enzymes. This puts the pressure on our bodies to make more enzymes and work much harder to completely digest the food we’ve eaten. Our bodies were simply not made to have to do that. They can, but over the years, digestion can become impaired, leading to digestive issues like bloating, stomach pains, and even food sensitivities or intolerances. Our pancreas and salivary glands do make enzymes, but they are meant to top off the enzymes naturally present in foods, not to be adequate on their own.

The solutions are these: number one, eat a raw food diet (something that is tricky to do and difficult to sustain in the long run), or number two, supplement with digestive enzymes.

I love digestive enzymes because they are completely safe. They do not stop your body from making its own enzymes or impair anything that the body does naturally, they only are adding additional enzymes to help the body break down foods easier.

Proper digestion is crucial for overall health, plus, it just makes life better, and enzymes are an easy way to help. Enzymes can be beneficial for everyone, whether you are having digestive issues all the time or only occasionally. For a person with chronic bloating and digestive troubles, I’d recommend an enzyme supplement with each meal. Enzymes need to be taken with your food to be work, so getting in the habit of taking enzymes when you eat can make a big difference.

I have good digestion, thankfully, but even someone without chronic digestive troubles can benefit from an enzyme supplement occasionally. I always keep a bottle in the house just in case. They’re fantastic for those times when you may have eaten too much, or when something just doesn’t agree with you.

Digestive enzymes can also be helpful for people with food sensitivities or food intolerances. Food sensitivities (which medical professionals are not saying is the correct term, rather than a food intolerance) are different than an allergy. If you have an allergy to a food, or a disease like Celiac, digestive enzymes will not help you, because it’s important to completely avoid those problem foods. In the case of a food sensitivity, however, the trouble is often that the body is unable to produce the enzymes to digest a certain food, whether it’s dairy, wheat, or what have you, which will then cause digestive distress when that food is eaten. Improper digestion of specific foods can cause, gas, bloating, constipation, diarrhea, and more. Supplementing with a full spectrum enzyme complex can help with digesting those foods, reducing or eliminating the symptoms of improper or incomplete digestion.

We have many fantastic enzyme supplements available at the store, though the one I’d recommend the most is Solgar’s Comfort Zone Digestive Complex. They’re vegetarian capsules (which I love since I hate swallowing tablets) that combine eleven different natural enzymes to which work together to break down hard to digest foods. In addition to a full spectrum of enzymes, Solgar’s Comfort Zone enzyme also contains a mixture of herbs like ginger, fennel, chamomile, and others which help to calm and soothe the stomach. For chronic digestive issues, I’d recommend taking one with each meal, though they can also be taken as needed for occasional indigestion.

Digestive enzymes are something everyone could benefit from at one time or another. I’d really recommend giving them a try if you’re suffering from digestive issues!

A Pass Favorite: Aloe Soothing Gel by NOW Foods

We just got in a new after sun aloe gel by NOW Foods that I am in love with. Recommendation the first: don’t get sunburned. If you’re like me, however, and may have waited too long before reapplying your sunscreen when you were at the pool, this stuff is the best. It combines pure aloe gel, which everyone knows is great for sunburns, with a bit of cooling peppermint oil which soothes on contact, along with several healing and skin calming ingredients like cucumber, vitamin E, and B vitamins.

Don’t forget to reapply your sunscreen every two hours (more frequently if you’re in the water). Sunburn prevention is best, but still, I am going to be bringing an extra bottle of this when I go on vacation next month!

Ashwaganda for stress, boosting testosterone, fertility, brain function, and more

Ashwaganda is an amazing herb that has been used in Ayurvedic medicine for thousands of years. It’s recently been gaining attention in the United States as a result of numerous very positive scientific studies. It’s wonderful when herbs that have been used for thousands of years are then confirmed by science!  I’ve been collecting research studies on ashwaganda for some time now, so I’ll briefly post some of the findings below.

Ashwaganda for boosting testosterone and fertility

One study found that ashwaganda root extract increased testosterone and improved sperm counts in a group of men who had fertility problems. The men took ashwaganda supplements for 90 days and the results documented that their testosterone levels rose by seventeen percent and their sperm counts more than doubled.

Ashwaganda for strength and muscle growth

Healthy men who took ashwaganda supplements during a strength and weight training program had significant gains in strength when compared to those taking a placebo. The study gave 300mg of ashwaganda extract to men twice a day for eight weeks. At the end of the eight weeks, the participants who received ashwaganda showed significant increases in muscle mass in the arms and chest. In addition, the ashwaganda group has larger gains in their ability to do bench press and leg extension exercises, with less muscle damage. The men who took ashwaganda also had improved testosterone levels as well as a reduction in body fat.

Ashwaganda and cognitive function

Ashwaganda extract was found to be effective in boosting cognition in people with bipolar disorder. An eight week study gave participants 500mg of ashwaganda extract to participants (or a placebo) in addition to their regular medications. Significant improvements in auditory-verbal working memory, reaction time, and social cognition were seen in the ashwaganda group. Ashwaganda has also been shown to have positive effects on stress and sleep issues.

Ashwaganda and stress

In one study, ashwaganda extract was shown to be able to reduce the physical effects of mental stress. Researchers gave young, healthy men 1,000mg of ashwaganda extract daily. After two weeks, the participants were given tests to measure stress. Blood pressure readings and other measurements of stress-induced compounds were significantly lower in the ashwaganda group compared to the group of men who received the placebo.

Another placebo controlled study on ashwaganda and stress gave participants 300mg of ashwaganda extract twice daily. After two months, the ashwaganda group had significant reductions of stress on a variety of stress assessments. Cortisol levels (a stress hormone) were also greatly reduced.

Ashwaganda for neurodegenerative diseases

Ashwaganda has shown benefit for numerous neurodegenerative diseases including Parkinson's disease, Huntington's disease, and Alzheimer’s disease. Ashwaganda has been shown to slow (and may even stop or reverse) atrophy of the nerves and synaptic loss as well as having protective effects against further damage.

Ashwaganda- which type is best?

We recommend Jarrow Formula’s Ashwaganda because it uses a one of a kind extract known as KSM-66. This specialized ashwaganda extract is the highest concentration available and has been shown specifically to be more effective than standard ashwaganda extracts. The strength of the beneficial properties in ashwaganda can vary widely, which why it’s important to choose a branded extract like the one in Jarrow’s formula, so you know you’re taking the most effective product available, as well as one that is backed by scientific research.

Jarrow's New Theanine Gummies: For Relaxation on the Go

I wanted to mention a brand new product that we’ve found: Jarrow’s new Theanine Gummies. If you’ve been a subscriber of our newsletter for a while, you know that we are crazy about theanine at Pass Health Foods. It’s an amino acid found in small amounts in green tea that works very well for stress and anxiety, without making you tired. All of us at the store take it at one time or another. It’s great because while it can be taken on a regular basis for anxiety, it doesn’t need to be; it can be taken only a needed during a stressful time or before a stressful situation and still be effective. It's also great for sleep, since even though it doesn't make you feel tired, it helps to reduce anxious thoughts, which can lead to an easier time falling and staying asleep.

Our new Jarrow gummies are fantastic because first, they are delicious, so they’re easy for both kids and adults to take. Second, they’re wonderful for taking on the go since they don’t need to be taken with water- they’re perfect to keep in a purse or bag if needed. They’re also nice for people that have problems with swallowing or would just rather not be bothered with swallowing a pill and having to find a glass of water.

We are offering them for 20% off as an everyday deal, so they work out to be $18.99 a bottle. They’re also gelatin free, so they’re suitable for vegetarian diets, plus, they aren’t sticky gummies if that’s at all descriptive. I feel like some gummy vitamins stick to my teeth, but not so with these. I would absolutely recommend giving them a try. For more information on theanine, see our website here for an index of our many past articles on the benefits of theanine.
 

Matcha: Ten Times the Antioxidants of Traditional Green Tea

Matcha is an ancient Japanese green tea which has been a part of Zen Buddhist culture for many centuries, originating somewhere between the 7th and 10th centuries.

Originally, matcha was only produced in small quantities for the Shogun warriors and nobility. Eventually, matcha tea was also given to the common people, and finally after many years, matcha tea has now found its way to the states.

Matcha is a specific variety of shade grown, Japanese green tea that is ground and infused into water rather than steeped like traditional green tea. With regular green tea, after the tea leaves are steeped, they’re discarded. With matcha, you’re drinking the actual tea leaves. A person would need to drink 10 cups of traditional green tea to match the potency, antioxidants, and nutritional benefits of one cup of matcha.

Matcha is an extremely potent antioxidant. The ORAC test, developed by the US Department of Agriculture to determine the antioxidant value of different foods, has confirmed that matcha has far more antioxidants than pomegranates, blueberries, or kale, by an incredible amount. Matcha also is a great source of L-theanine, an amino acid that helps with reducing stress and anxiety.

Not all matcha is created equal however, and it’s important to choose a quality brand to ensure the best product, for both the sake of taste as well as nutrient content. One we particularly love is U-Matcha by Republic of Tea.

With matcha being a powder that needs to be mixed with water, it is not particularly conducive to using on the go. Republic of Tea also has a nice matcha combination that is available in tea bags called Double Green Matcha Tea. It’s a mix of organic Chinese green tea leaves and Japanese matcha, so it’s a handy one to take to work or keep in your purse for tea when you’re out.

If you’re a tea drinker (or even if you aren’t!), I’d really recommend giving matcha a try!

Summer Spotlight: Sunscreen

Summer is a great time to be outside, but sunburns aren't fun at all. Luckily, they can be easily prevented for the most part. Sunscreens are a very effective preventative measure, but it’s important to use a natural product for sun protection. 

Conventional sunscreens contain oxybenzone, a chemical that has been linked to allergies, hormone disruption, and cell damage. The Center for Disease Control has reported that 97% of participants tested had levels of oxybenzone in their bodies, something you don’t want!

Thankfully, there are many wonderful, natural sunscreens on the market from companies like Alba Botanicals and Kiss My Face that are safe for the whole family. Make sure to look for sunscreens that protect from both UVA and UVB radiation. Another sunscreen tip is to be sure to check your sunscreen’s expiration date, since the SPF is only guaranteed through that time (I am a walking cautionary tale about this- I got horribly sunburned last month after working all day in my garden while using expired sunscreen).

Sunscreens also need to be reapplied throughout the day to remain effective, so it’s good to keep a tube in your bag for outings. Sometimes people think that having a high SPF means that they don't need to reapply, but sunscreens are usually only effective for a few hours, less if you've been in the water (even water resistant varieties only are effective for 40-80 minutes in the water) so be sure to reapply often. Wearing protective clothing and a wide-brimmed hat can also protect against sun damage. 

Additionally, it's important to be sure you're applying enough sunscreen. According to skincancer.org, most people do not apply enough sunscreen, which reduces the effectiveness and SPF, so even if you're applying a quality sunscreen that says SPF 30 on the label, if you do not apply enough, you can be reducing the effectiveness to a fraction of the SPF number on the label.

Most people think of sunburns as an inevitable part of summer, but sun damage is no laughing matter. Each sunburn a person has increases their risk of developing skin cancer. Many people like to think of tanned skin as a sign of health, but in fact, tanning is the body’s injury response to excessive UV radiation. Sunburns and tanning also cause premature aging and an increase in wrinkles. Sunless tanners are a healthy alternative to give skin a “healthy glow” without the damage. 

Another product that can help with sun protection is the supplement astaxanthin. Astaxanthin, pronounced asta-zan-thin, is a very potent antioxidant which protects cells against damage. It is most commonly used for eye health, but studies have also found that astaxanthin is able to help prevent sunburn when taken daily at a dose of at least 2mg per day.

If you do happen to get sunburned, however, pure aloe vera gel is wonderful for healing the skin. Aloe vera helps to soothe and moisturize along with reducing inflammation and promoting healing. Applying aloe frequently can also reduce the amount of time it takes a sunburn to heal.

Finally, when outside, don’t forget your sunglasses!  Sunglasses help prevent eye damage from the sun’s UV rays, which can cause cataracts and macular degeneration. People with lightly colored eyes are especially susceptible to eye damage from the sun, so it's especially important that they wear sunglasses when outdoors.

Vitamin B1 as a Natural Mosquito Repellent

Q: As much as I love summer, I do not like mosquitoes, and I’m already dreading the bites. Is there anything natural I can do to make myself less desirable to them?  

A: B1, also known as thiamine, can definitely help to reduce the amount of mosquito bites when taken in high doses. 

Vitamin B1 helps to keep mosquitoes away because when it is excreted by the skin it helps to mask the natural human odors that are attractive to insects. I'd recommend taking 300mg a day beginning as soon as possible- you want some time for it to build up in your system before the mosquitoes get too prevalent. The amount of B1 in a regular multivitamin is usually not sufficient to repel mosquitoes.

B1 is water soluble, meaning that you can't have too much of it. Your body will take in what it needs and then excrete the rest (that is the action that helps to change how you smell to mosquitoes).

Even with taking B1, I'd still recommend a natural insect repellent if you're going to be going places this summer that are really infested with mosquitoes. Overall, I've found B1 to be quite effective in reducing the amount of mosquito bites I get in the summer, because no one puts insect repellent on every time they go outside during the summertime.

B1 is a tiny pill, and is only beneficial, so there is really no reason not to try it this summer!

Other benefits of B1 are its help for nerve health, blood pressure, circulation, blood formation, digestion, and brain function- it’s also a great antioxidant. We recommend the B1 by Nature’s Plus because it’s an extended release formula, which we really think does work the best.

For more help with repelling mosquitoes, see our recipes for
DIY insect repellents using essential oils.