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Natural Help for Leg Cramps

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If you’ve ever experienced a leg cramp in the middle of the night, you know how awful it can be!  Leg cramps are very common, particularly as we get older. They can have a variety of causes, including dehydration, mineral deficiencies, and overexertion.

Thankfully, there are a number of simple natural remedies available that can help.

The first thing we’d recommend is to try to increase the amount of water you drink during the day (though try to do it earlier in the day so you’re not going to the bathroom all night long), since dehydration can cause muscle cramps.

Mineral deficiencies are another common cause of leg cramps. Increasing your potassium intake can help to make leg cramps less frequent. Here is a great list of potassium-containing foods on our website. 

Magnesium can also be extremely helpful for people suffering from leg cramps. The USDA has reported that between seventy five and eighty five percent of Americans do not receive the recommended dosages needed to meet their body’s requirements, and one of the ways that deficiency can present itself is through leg cramps, particularly since magnesium can help with relaxing the muscles. For helping to prevent leg cramps, we recommend supplementing with the glycinate form of magnesium, which is a very well absorbed form.

Topical magnesium can also be very effective for muscle cramping and pain. We have a great magnesium oil spray which works exceptionally well, and quickly. 

The last mineral that we wanted to mention in regards to muscle cramps is calcium. When we think of calcium, bones are usually the first thing we think of, but proper amounts of dietary calcium are also needed for the muscles to function properly and a deficiency can cause muscle tenderness and cramping, so if you aren’t consuming enough calcium through diet (and many aren’t), adding a bit of supplemental calcium can be a good idea.

Something else a little different for leg cramps that is actually a favorite at our store, is an old Amish remedy from a company called Caleb Treeze that is said to stop leg cramps in under two minutes. They recommend drinking a capful when you’re in the throes of a leg cramp. It can also be taken preventatively before bed. My aunt Joanne (one of the owners of the store) swears by it. She keeps a bottle by her bed just in case, but will also often take a capful before bed to prevent cramps, especially if she’s been on her feet a lot that day. It isn’t the best tasting thing around, but she really feels like it does work.

Stop by the store so we can help you further.

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Featured Brand of the Month: Life Seasons

On sale this month is a newer brand we’ve started to carry called Life Seasons. They have a large list of new products we’ve brought in for a variety of issues including thyroid and adrenal health, blood pressure, anxiety, low metabolism, prostate health, and more. The unique thing about the blends we’ve chosen to carry by Life Seasons is that they contain true therapeutic dosages backed with clinical research, to show that the supplements and dosages each blend contains really does work. We've been extremely impressed with each of their formulas.

Also this month, we’ve brought in some trial sizes of a few of the Life Seasons formulas, including their Anxie-T, PainBlock R,  and Rest ZZZ. Like their names sound, Anxie-T is for helping to reduce anxiety, PainBlock R is for helping with pain- whether caused by joints, injury, or chronic issues, and RestZZZ is a very effective sleep aid. The trial sizes are enough for several days- enough to definitely feel it working, on sale for $5 (they’re regularly priced at $9.99). We really like the whole line, but these three are our very favorites, which is why we wanted to bring in trial sizes so more people were able to try them. Sarah, who works at the store (and generally has a terrible time sleeping) has been taking the RestZZZ for the past several days, and she can’t stop talking about how great it is!  Additionally (though we don’t have it in a trial size), Liz has been using the Life Seasons Metabolism blend and she is really loving it. She says it’s really made her feel good and has given her an extra boost of energy.

I’d also recommend checking out the Life Seasons website, it really contains a wealth of knowledge (without really trying to sell you anything). They have an index of health conditions here, and an index of natural ingredients here. It’s really an impressive collection of very helpful information, presented in an impartial way.

While the Life Seasons brand is on sale this month for 25% off, I’d definitely recommend giving them a try! Their motto is “Nature Works, Science Proves it”, a sentiment close to our heart, since we are constantly trying to share the science behind natural products, proof that natural supplements really do work!

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Summer Wellness Roundup

Summer is finally here!  Below is a roundup of some great articles on overall summer wellness:

First is an article on sunscreen and why choosing natural, chemical-free sunscreen products are so important: Sunscreen Spotlight

Papaya enzymes for preventing upset stomach at summer BBQs

Vitamin B1 as a natural mosquito repellent
 

Also see our essential oil section on our website for our new Bug Ban essential oil blend we have available at the store, as well as our own DIY recipes for natural insect repellents for people and pets!
 

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Prevent Traveler's Diarrhea with Saccharomyces Boulardii

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I wanted to write about a little known supplement that is great to have for your “summer wellness kit”- Saccharomyces Boulardii, pronounced “sack-a-row-my-sees boo-lar-dee”. This tricky named supplement is actually a probiotic yeast that is amazing for preventing and treating diarrhea from all causes. It’s absolutely fantastic for preventing “traveler’s diarrhea”.

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Saccharomyces Boulardii is probably best known for its use for in hospitals for preventing and treating antibiotic resistant bacteria like C. diff (Clostridium difficile). It works in part by preventing bad bacteria from adhering to the intestinal lining, flushing them out of the body before they are able to do harm.

Hospitals routinely give patients probiotics to treat antibiotic resistant bacteria, and are even recommended that people who are scheduled for surgery to begin taking probiotics in advance to aid in preventing hospital acquired infections.

It’s a wonderful supplement to have on hand while traveling, particularly for people going on a cruise or out of the country since it has such an effective protective effect on diarrhea (something no one wants to deal with when they’re on vacation!).

In particular, we would recommend the Jarrow brand Saccharomyces Boulardii, which we have in a variety of sizes, including foil packs for traveling. Since we’re writing about it this month, we’ll be offering all of our Jarrow brand Saccharomyces Boulardii on sale during the month of June for 25% off.
 

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New Favorites by Irwin Naturals

We at Pass Health Foods are very particular about the new products we bring into the store, especially when it comes to supplements. This month, we wanted to share four new products by the company Irwin Naturals that we’re excited about.  Below is a brief description of each. All four of the new blends will be on sale for the month of May for 25% off, so it’s a great time to try them!

Beet Root Red
Beets are a super food that help to boost Nitric Oxide function. Nitric Oxide is a natural compound produced in the body that helps to increase blood flow and boost cardiovascular function. This unique formula combines beet root extract with several other well researched supplements which work together to help support cardiovascular health, circulation, and overall blood flow.

Collagen Beauty
Irwin’s Collagen Beauty contains clinically tested Verisol brand collagen peptides, which have been shown in research to help people to attain firmer skin and fewer wrinkles by boosting collagen production, as well as faster nail growth and strength. Collagen Beauty also contains a number of antioxidants specifically chosen for their benefits to skin health.

Melatonin Plus 5-HTP and Rhodiola
This is a great new sleep blend that combines the benefits of melatonin with 5-HTP, which helps to boost serotonin and mood, along with rhodiola, an herb that helps to reduce the body’s levels of cortisol- the “stress” hormone. It’s great for helping with sleep, especially for people who are dealing with a lot of stress and worry that disrupts proper sleep.

Maca Root and Ashwaganda Complex
This is a fantastic new complex that helps to boost overall energy and vitality, as well as helping with sexual health. Maca and ashwaganda are also adaptogenic herbs, which help with reducing stress and bringing the body back into balance.

Spotlight on Women's Health

All About Xantham Gum and Guar Gum for Gluten Free Baking

If you have tried your hand at gluten-free baking, you will find guar gum or xantham gum in many recipes. We’ve had a lot of questions about the two, asking what they do and what the difference is, so we wanted to write a quick post to go over when you may want to use them.

Baking with gluten-free flours is a little different than with flours made from wheat, and adding xantham gum or guar gum to gluten-free recipes helps to result in a nicer final product. When using wheat flour, the proteins in the wheat bind together to help make light and fluffy baked goods. Guar gum and xantham gum also help to keep the ingredients in a recipe or batter to be evenly mixed, as well as giving a bit of stretch or body to the dough. Xantham gum and guar gum work to thicken, bind, and emulsify gluten-free ingredients.

Guar gum and xantham gum work in similar ways, though generally, xantham gum is the better choice for baked goods and foods that have a high acid content (foods made with lemon juice, for example, can interfere with guar gum). Guar gum is usually better for cold foods, ice creams, or pastry fillings.

When adding either to a recipe, it’s best to combine xantham gum or guar gum to the oil in a recipe first, which will help it to mix with the recipe better.

This is a fantastic general guide to xantham gum and guar gum, found on the Bob’s Red Mill website:

How much Xanthan Gum for Gluten Free Baking?

Cookies………………………………¼ teaspoon per cup of flour
Cakes and Pancakes………………..½ teaspoon per cup of flour
Muffins and Quick Breads………… ¾ teaspoon per cup of flour
Breads……………………………….1 to 1-½ tsp. per cup of flour
Pizza Dough…………………..…… 2 teaspoons per cup of flour
For Salad Dressings…Use ½ tsp. Xanthan Gum per 8 oz. of liquid.

 

How much Guar Gum for Gluten Free Baking?

Cookies………………………………¼ to ½ tsp. per cup of flour
Cakes and Pancakes………………..¾ teaspoon per cup of flour
Muffins and Quick Breads………….1 teaspoon per cup of flour
Breads……………………………….1-½ to 2 tsp. per cup of flour
Pizza Dough…………………..…….1 Tablespoon per cup of flour
For Hot Foods (gravies, stews , heated pudding)…Use 1-3 teaspoons per one quart of liquid.
For Cold Foods (salad dressing, ice creams, pudding) Use about 1-2 teaspoons per quart of liquid.
 

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Biotin for Strong, Healthy Hair & Nails

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I wanted to write about biotin this month, a B vitamin that is most well known for its benefit for hair and nails, and rightly so- it’s really amazing for strengthening the hair and nails as well as preventing hair loss.

The earliest research on biotin was done mainly with veterinary literature, where biotin was found to increase the strength and hardness of pigs and horses hooves. Those hooves are made of keratin, the same material our nails are made of, as well as our hair strands. The discovery that biotin made such a difference for the hooves (nails) of animals inspired the research to continue to humans.

Many of our customers have had great results for their hair and nails after supplementing with biotin that has also been confirmed by research studies in humans. One such study found that supplementing with biotin at a dose of 2500mcg a day increased the thickness of the human nail plate by 25%. Ninety-one percent of people taking that dosage experienced definite improvement in their nails, especially people who complained of weak, brittle nails before supplementation.

A deficiency in biotin can cause hair loss, and biotin supplementation has been linked to a reduction in hair loss and thinning hair. Other research has confirmed that biotin supplementation helps with brittle nails and thinning hair in people diagnosed with nail issues and poor hair growth. One 2015 study (linked here) found that 90 days of biotin supplementation helped women with hair loss to increase their hair density as well as reduce the shedding of hair. Additional studies have had participants report positive results on the appearance of hair and thickness after 90 days, which increased the longer that people took the biotin supplements.

In addition to biotin’s benefits for hair and nails, biotin can also be beneficial for cardiovascular health as well as increasing blood sugar sensitivity. Biotin appears to help increase the activity of specific liver enzymes that help the liver to utilize blood sugar. When those enzymes are activated, the liver is able to pull sugar from the blood to be properly metabolized. In one study, participants who took 8mg of biotin twice daily resulted in significant improvements in fasting blood sugar levels and blood sugar control in type 1 diabetics. Other research has reported that biotin combined with chromium (a mineral that can help with balancing blood sugar) was effective in reducing blood sugar levels as well as lowering triglyceride levels in the blood of type 2 diabetes patients.

High dose biotin supplementation has also been researched in some very groundbreaking studies on multiple sclerosis, though the research is still in its early stages. I just wanted to mention it since it’s always exciting when vitamins that have been around forever are found to be beneficial in new, previously unknown ways.

Supplementing with biotin for hair and nails definitely has benefits, but keep in mind that it’s more of a long term thing (most studies were for at least 90 days), since it takes time to made a difference in hair and nail strength. Biotin is a water soluble B vitamin, which means that whatever the body does not use is excreted, making biotin an extremely safe supplement to take. High dose biotin can interfere with some blood tests (it’s not harmful, but something to be aware of), so it’s recommended to stop taking biotin for a week before a blood panel, or to mention your biotin supplementation to your physician (which is good advice for all supplements).
 

A New Line of Food Based, Certified Organic Multivitamins for Men & Women

We have a new line of vitamins I wanted to feature which are on sale for 25% off during the month of March. They’re by a company called NutriGold, which has a line of 100% certified organic, entirely food based multivitamins. I’ve been using them for a while now- I received a sample bottle, and liked it so much I made sure we got it to carry in the store. They have separate formulas for men and women.

They have one a day multivitamins for men and women in an easy to swallow capsule. They are one of the most clean products I have ever seen, without any fillers or binders or extra ingredients. Additionally, the capsules have no taste when put on the tongue (something I’m really sensitive to when it comes to multivitamins). I truly can’t recommend them enough!  In addition to being certified organic, they’re gluten free, vegan, and non-GMO verified.
 

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A Natural Alternative to Tamiflu for Flu Prevention and Treatment

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The flu this year is absolutely horrendous- health officials have said this is the worst flu season in nearly a decade, with the rate of hospitalizations continuing to increase. We all know that washing hands helps to prevent the spread of viruses, but it’s impossible to completely reduce your risk. 

Tamiflu has been approved as a prescription antiviral against the flu, but it is not without side effects, some of which can be severe.

The best way to stay healthy is to do what you can to boost your body’s own immune system, since we are every day exposed to bacteria and viruses, and it is our immune system that works to fight them off and keep us healthy; it’s when the immune system is overwhelmed that we fall ill.

There are a number of great, well researched immune boosting supplements that we would recommend at Pass Health Foods, but the best there is against the flu is elderberry syrup, also known as Sambucus. Elderberry has natural antiviral properties, and has been researched with great results for preventing and reducing the duration of the flu. 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.

New research, however, has even found that the combination of elderberry syrup and the herb echinacea is as effective as the prescription antiviral Tamiflu against the flu virus.

The study gave 473 patients who exhibited flu symptoms elderberry extract and echinacea or Tamiflu within the first 48 hours of the beginning of the illness. The recovery rates from the combination of elderberry and echinacea were the same as Tamiflu  (the elderberry and echinacea group actually had slightly better recovery rates when compared to the prescription Tamiflu), but without side effects- the researchers reported that patients taking oseltamivir (Tamiflu) were more likely to experience gastrointestinal issues such as nausea and vomiting than the supplement group.

We have had a large number of our customers confirm this research, who have had great results taking the combination of elderberry syrup and echinacea.

Finally, I’ll share the story of one of the ladies who works at the Revival Yoga Studio in Palos Heights, which is across the street from the health food store (if you’ve never been in there, I’d really recommend stopping by- it’s a gorgeous yoga studio). She told me of how her son had contracted influenza, and was prescribed Tamiflu. A few days later, the rest of her family got sick and was confirmed by their physician that they did in fact have the flu. She decided that instead of doing Tamiflu for the rest of her family, that they would instead take elderberry syrup and echinacea. She said that the group of them that took the combination of elderberry and echinacea actually got better faster than her son that was on Tamiflu, and had didn’t have the digestive side effects that he experienced.

Elderberry can be taken preventatively against illness, but it’s best to save the echinacea until you feel the beginnings of sickness, since research has shown that that is when it is most effective. If you've been sick for a while, supplementing with elderberry alone is the best course of action, due to its potent antiviral compounds. 

We recommend Nature’s Answer Sambucus Elderberry Syrup, which is the highest potency of elderberry per dose of any available, and Natural Factor’s Echinamide echinacea extract for the best results.

Please stop by the health food store if you need any more information so we can help you further. Take care of yourselves!