Janus Baker, Author at Wakunaga of America - Page 16 of 24

Author: Janus Baker

New to Supplements? We’re Here to Help

Posted on by Janus Baker

Not only can they help fill nutritional gaps, they can also give additional support to certain systems like the heart or the brain.  But finding the right supplement for your needs can be tricky. Additionally, the supplement aisle at the drug store can be very intimidating to newcomers. There are so many different kinds of supplements, so many products with the same ingredients, each boasting to be better than the next. So where do you start? Consider this your beginner’s guide.

Quick Supplement Stats

According to the Centers for Disease Control and Prevention, more than half of Americans take some sort of supplement.1 More women than men do, and women age 60 and over take the most supplements of all. Not surprisingly, the most commonly consumed supplement is a multivitamin.

What’s great about supplements is that they are easily accessible. They are available without a prescription and usually come in pill, powder, or liquid form. Aside from multivitamins, the most popular nutrient supplements are calcium and vitamins B, C, and D. Calcium supports bone health while vitamin D helps the body absorb that calcium, Vitamins C and E are antioxidants that help prevent cell damage.

No matter what your goals are, the right supplement can help to improve your health and performance. That being said, you should always know what exactly you’re putting in your body. In other words, don’t take anything you don’t understand.

Top Supplement Tips for Beginners

Let’s take a look at some of our top supplement tips.

  1. Talk to your doctor. The first step before starting a new supplement is to talk to your health care provider. It’s important to consult your doctor before you start taking a new supplement to avoid the risk of medication interactions or overconsuming certain nutrients. Be sure to come in with your current list of medications, medical conditions, and any issues you’d like to address.
  2. Read the label. After consulting with your doctor and getting the go-ahead, read the label of the supplement you are considering. Product labels can tell you what the active ingredients are, which additional nutrients are included, the suggested serving size, and the amount of nutrients in each serving.
  3. Check for supporting science. If a supplement sounds too good to be true, it probably is. Credible, reputable companies have peer-reviewed, double-blind clinical studies to support the use and effectiveness of their products. Also make sure that the recommended dosage is supported by science. If it is, it will be likely discussed in the supporting studies as well.
  4. Buy your supplements from a reputable source. Some supplement companies do not go through the hassle of quality control processes to ensure the label matches the product and that the ingredients in the bottle are pure. Established brands that are committed to high quality products follow Good Manufacturing Practices established by the FDA and provide honest, truthful advertising following FTC rules. Your local health food store is good place to start if you are interested in trying a new supplement. The store staff is well educated on the products and brands that they carry.

At Wakunaga of America, for example, all of our products are produced according to the Good Manufacturing Practices (GMP) established by the World Health Organization and Food and Drug Administration. In addition, Wakunaga has earned the ISO 9001:2015 certification by Intertek. These certifications recognize our compliance to U.S and international quality standards and demonstrate our commitment to the Quality Management System. Wakunaga also takes part in many peer-reviewed double-blind randomized clinical studies, to support the efficacy of the nutrients in our supplements.  Learn more about our science here.

  1. Store supplements in the appropriate environment. Some supplements need to be refrigerated and others kept away from the light. Be sure to follow proper storage instructions.
  2. Start slowly. Begin with only one new supplement at a time. Wait a period of time (typically a month) before you throw any additional supplements into the mix beyond those you are currently taking. This will help you determine if this particular supplement is making you feel better or if you’d like to try something else. If you do experience an adverse effect, stop taking the supplement immediately.

There’s a lot to consider when purchasing a new supplement. It is a good idea to spend some time doing the research so you can make sure it’s the best, safest, highest-quality supplement for you. In the end, your improved health will be all the proof you need that supplements really can make a difference.

 

What are Probiotics, Exactly?

Posted on by Janus Baker

For a long time, the word “bacteria” was associated with germs and disease. But the reality is that the body is teeming with healthy bacteria that keep digestion, immunity and a score of other bodily functions in balance. Once people began to understand this, they looked for products and foods to help them maintain this balance. Enter probiotics. Probiotics refer to the specific live strains of “good” bacteria that help the body maintain wellness. They’re found naturally in foods such as yogurt, kefir, sauerkraut, kimchi and pickled vegetables, in supplement form and increasingly as additives in a number of functional food and beverage products.

How do probiotics work?

Once they arrive in an adequate host environment, these microbes can replicate. Generally, a moist environment is necessary for probiotics to stay alive. But in the case of supplements, if the bacteria are stabilized and dried properly, they remain alive and can start to grow and replicate again once they return to a moist environment (in this case, in your body).

When you supplement the body with probiotics, you’re essentially repopulating the gut with the healthy bacteria it needs to maintain a balanced microbiome (the collection of microbes that lives in and on the human body). The microbiome can be thrown off balance by a lack of sleep, antibiotics, stress, travel or a poor diet, so probiotics can play a positive role for many people.

Because the intestines are home to trillions of bacterial cells – not all of them friendly –introducing healthy bacteria into the diet through probiotic-rich foods or supplements can result in better digestive health. Probiotics also benefit immune health because the intestines house about 70 percent of the body’s innate immune function. Increasingly, scientists are also beginning to link microbial balance with body-wide benefits ranging from heart health to mental health.

What’s the difference between probiotics species?

In general, any probiotic supplement will help maintain or restore gut bacteria. But each probiotic genus – and the different species within that genus – performs a different role. Important to remember is that more may not be better when it comes to CFU count. Below are some general guidelines of CFUs to look for based on species, but be wary of claims that exorbitantly high numbers of CFUs are superior.

The microbiome affects almost every part of your body, your digestion, your immune system…even your allergies! One way you can support your microbiome is through a daily probiotic supplement. There are lot’s of top-notch probiotics out on the market, so how do you know which one is best for you? Here are some tips to help you get started.

Finding the right probiotic for your needs means looking a little deeper into the genus, species and strains, [link to blog that explains these- think we have one right?] and really assessing what specific benefits you are looking for. There are dozens of friendly bacterial species found in commercial probiotics, and they all help the body in different ways. It’s important to know what these different bacteria do, so that when you buy a probiotic you’re choosing one that has the specific species that will be most helpful to meet your health needs. Here are some of the most beneficial genus/species below, along with which conditions they may be able to improve.

Bifidobacterium bifidum: This specific species can help reduce allergy symptoms like itchy skin, sinus congestion, headaches, and even diarrhea.* It does this by discouraging the production of histamine, a chemical that is released in the body to trigger allergic reactions during times of stress or allergy.1

Bifidobacterium longum: This species may help improve the immune response and help to prevent gut disorders.* Research suggests it may also suppress allergies and improve skin health.2

Bifidobacterium infantis: This species may improve IBS symptoms and help to eliminate E. coli in the gut.* 3

Lactobacillus gasseri: This species produces vitamin K, lactase, and anti-microbial substances. It may also help people with lactose intolerance to digest dairy foods. L. gasseri also helps prevent indigestion, diarrhea, and yeast infections.*4

Lactobacillus rhamnosus: This species boosts cellular immunity. It also helps reduce IBS symptoms and may help to prevent recurrent bacterial vaginosis.*5

Another strong indicator of a great probiotic supplement is if its species and strains have been clinically researched and even more than that, if they have been clinically researched as the combined blend that is found in the supplement. Many probiotics out there do say “clinically studied” on their packaging, but oftentimes they are referring to clinical studies that have been carried out for each of the species, separately. The best-case scenario is if the probiotic’s combined species have been researched together which adds to the studies’ validity. For example, let’s say your probiotic contains these three species: Lactobacillus gasseri, Bifidobacterium bifidum, and Bifidobacterium longum. A clinical study reflecting the benefits of this blend of bacteria, not just each as a standalone bacterial species, is all the better, because then you have proof that they work well together, and you can see from the clinical study which gut health benefits you can look forward to enjoying.

When looking for a new probiotic to try, here is another helpful tip: more CFUs does not equal a better probiotic! When shopping for a probiotic, many people believe that more is better, when it comes to colony forming units (CFUs) so they grab whatever product boasts the highest number. There is no standard recommended daily dose for probiotics, but research suggests aiming for one to two billion live CFUs to maintain good health. If you are taking antibiotics, have digestive problems, or suffer from Candida or frequent urinary tract infections though, you may want to boost that amount.

Lastly, watch out for binders and fillers. Make sure you read the “other ingredients” listed on the probiotic label. Some commercial probiotic supplements contain binders and fillers, including lactose or cornstarch, and these can cause unwanted side effects like gas and bloating.

So, who should take probiotic supplements? In short, anyone who is interested in supporting and improving their digestive health should consider taking a daily probiotic. And not just adults, children can benefit from taking a probiotic too. A healthy gut is more important than you might think. The state of your gastrointestinal tract can impact much more than your digestive system — it can affect your immune health, brain health, and allergies too!* Considering what your GI tract does for you, it makes sense to give it some extra attention and support with a probiotic.

Generally regarded as safe, probiotic supplements cause no significant side effects apart from the intended improvement in your gut health. But not every probiotic is right for each person. It may take some trial and error to find the probiotic that works best for your body. If you notice no benefits from one probiotic after several weeks, try a different one with a different species of bacteria and see if that works better for you.

Something else to be aware of when starting a probiotic is that it may cause some initial gas and bloating, as well as changes in your stool patterns – which are indications that the probiotic is doing its job. If these unwanted side effects continue to persist for several weeks though, it may not be fully compatible with your body. You may want to try a different combination of probiotic bacteria.

 

 

Understanding the Microbiome

Posted on by Janus Baker

What it is, why it’s important and how to support it

Microbiome. The word alone sounds complicated. In fact, the microbiome is one of the body’s most complex systems—and one of its most important.

Essentially, the microbiome is the collection of microbes (bacteria, fungi and viruses) that lives in and on the human body. These microbes number in the trillions and impact nearly every bodily function. In fact, the human body has about 10 times more bacterial cells than human cells, most of which reside in the large intestine. This collection of microbes is known as the gut microbiome.

While promoting healthy digestion and nutrient absorption is the most obvious role of the gut microbiome, it isn’t the only role. The healthy bacteria within the gut microbiome also impacts the body’s inflammatory response, immunity (because up to 70 percent of the immune system resides in the gut), and even functions like mood, blood pressure and congnitive function. Scientists are still understanding how exactly the microbiome can do all of this, but one thing’s clear: a healthy microbiome is linked to overall health.

So how can you support a healthy microbiome? Here are five simple ways:

Repopulate with probiotic-rich foods.

One, or ideally two, servings of probiotics per day will serve up healthy bacteria and keep the microbiome running smoothly. Yogurt, kefir, sauerkraut, kimchi and pickled vegetables are all natural sources of probiotics. Tip: Purchase these products from the refrigerated section to be sure that the cultures remain intact.

Take a supplement.

Probiotic supplements are another great way to inject more beneficial bacteria into your diet. Just be sure that the packaging of the supplement indicates that the bacteria will be live at expiration, rather than simply live at manufacture. Some labels may indicate that the supplements are heat-stable or stomach acid resistant, which means they’re able to reach the large intestine intact. Keep these supplements in a cool, dark and dry location to promote the stability of the bacteria inside.

Support with prebiotics.

Think of prebiotics as food for bacteria. And bacteria love fiber. Boosting the diet with soluble fiber from sources such as chia seeds, flax seeds, hemp fiber, sprouted grains and organic fruits and vegetables will give these microbes lots to munch on. Also, some probiotics include prebiotics in them, which can provide the benefits of colonizing good bacteria, as well as providing food to thrive.

Reduce sugar.

As good bacteria need soluble fiber to survive, bad bacteria feast on sugar. Eliminate or minimize refined sugar in the diet to minimize unhealthy yeast in the digestive tract.

Diversify.

According to the American Gut Project, eating a wide variety of plant foods and soluble fiber is linked with a greater diversity of gut bacteria. Essentially, different bacteria prefer different foods, so the more diverse the diet, the more diverse the bacteria in the gut. And when it comes to bacteria, the more diverse the merrier. Ideally, aiming for 25 to 35 different species of plant foods can change the diversity of the microbiome within days. Bonus points for organic plants: Soil that clings to garden-fresh food is teeming with beneficial microbes.

 

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

New to probiotics? Here’s what you need to know.

Posted on by Janus Baker

How to read the label.

While most supplements are measured in milligrams, probiotics are measured in CFUs, with numbers normally in the billions. CFU stands for Colony Forming Units and refers to the number of live bacteria cells capable of dividing and forming colonies. You’ll want to look for dosages of at least 1 billion, though products can contain 50 billion or more. If you are healthy and are looking for maintenance, aim for a dose of 1 billion to 5 billion CFUs per day.

Because probiotics must reach the intestines live and intact in order to produce results, choosing a stable supplement with bacteria count guaranteed through the product’s expiration date is critical. In other words, it’s not enough for a product to list the organism counts at the time of manufacture. Supplements must also be stable at room temperature (for storage purposes) and heat resistant (so they can travel through the body).

How to choose a probiotic.

“Probiotic” is a catch-all term for good bacteria. But there are many, many different kinds of bacteria in the gut – and on the shelves as supplements – and they each provide a different benefit. These different kinds of bacteria are organized into genus and species. For example; in the case of lactobacillus gasseri, “lactobacillus” is the genus, and “gasseri’ identifies the species. Taking this one step further, some (but not all) manufacturers include a strain code, which is a unique identifier of the strain, which can be traced back to its origins.

The species you choose will depend on your health goals. Strains in the Lactobacillus genus, for example, are generally helpful for boosting immunity and fending off allergies. Strains in the Bifidobacteria genus, on the other hand, are linked closely to digestive health and reducing gastrointestinal symptoms. Often, products will provide a combination of probiotics to encourage diversity in the gut for better overall health.

How to make it part of your routine.

It’s common to experience some mild stomach upset, gas or bloating when you first start taking probiotics. Some experts believe these fleeting symptoms are a result of the “bad” bacteria dying off in a newly healthier environment. If symptoms are bothersome, try to avoid inflammatory foods (like sugary or processed options) and load up on anti-inflammatory antioxidants instead. If symptoms persist, it’s possible that you are taking bacteria strains that may not compatible with your system. You may want to try a different combination of probiotics. While this process could take a little time and trial to find a match, it will be worth it to support your overall well-being.

 

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Moducare for a Balanced Immune System

Posted on by Janus Baker

Today, we are finally getting the message out that the immune system plays a huge role with your vitality and how well you feel every day, and not just when you are getting sick. When your immune system gets out of balance, it can affect inflammation, mood, and your overall energy, so it truly can have a huge impact on your daily life.

Moducare® is one of the most important supplements I teach about and recommend in my practice, because it is one of the only supplements I know of that can help people restore and maintain balance in their everyday immune system functions.

Moducare is a blend of compounds extracted from pine, known as plant sterols and sterolins. These two substances are combined in in a very specific 100:1 ratio and have been heavily researched. Moducare is unique to the supplement world because it is acts as an immune modulator. In other words, it can help balance out immune system function. Studies have shown some pretty incredible results.

A surprising benefit of Moducare is its ability to help manage the effects of stress on our immune system. Virtually every patient that I see has some measure of stress pounding away at his or her immunity and vitality. Moducare helps control the production of the stress hormone, cortisol. When someone is under a lot of stress, whether physical from intense workouts, mental or emotional stress, cortisol is elevated triggering an increase production of IL-6, an inflammatory cytokine. This suppresses the part of our immune system known as the TH1 immune system. The TH1 side produces cells that can kill cells infected by viruses (so they are side of our immune system that works against colds and flu.)  And at the same time, if your TH1 Immunity is too high you could begin to attack your own tissues like in the case of autoimmune thyroiditis. Moducare is my go to recommendation in that situation. Other studies have shown that it can help with allergies, so it can help balance out the TH2 side of the immune system also.

The take away is that Moducare lowers production of heightened cortisol from physical and mental stress. It doesn’t mean that it automatically lowers cortisol, it just protects the immune system from the changes that occur under stress that lead you to being more prone to getting sick. A study showed that marathon runners that took Moducare did not get the same immune deficits or cortisol spikes as people who did not take it, resulting in less post event upper respiratory infections for those runners taking Moducare.

Moducare has Anti-inflammatory Activity

The effects of the inflammatory cytokines are very far reaching. For example, IL6 mentioned above, can contribute to depression, pain, and leaky gut. Our immune cells produce many inflammatory cytokines, not just that one, so the production of cytokines from the immune system can be a big source of inflammation in our bodies. When IL-6 gets turned up in your body, it triggers the re-release of a compound called claudin-2 and once that happens big changes start to occur in the immune reactions that go on in the gut. When claudin-2 upregulates, the tight junctions between mucosal cells of the intestine loosen. This sets people up for food intolerances and allergies along with setting their bodies up for even bigger immune problems.

As you can see, our immune system affects many areas of health. Here are just a few of the situations where Moducare can help by providing nutritional support for the immune system:

  1. Allergies – environmental or food allergies
  2. Autoimmune conditions
  3. Chronic high stress
  4. Athletes or people who do regular intense workouts
  5. High cholesterol
  6. Hepatitis C
  7. Leaky gut
  8. Mood issues
  9. Mycotoxins and other infections like Lyme’s disease

With the emergence of CIRS (Chronic Inflammatory Response Syndrome), people are finally beginning to understand that the immune system needs to be supported every day for its best function, just as we take a nutrient for the heart or for better cognition. Daily maintenance to help keep balance in the immune system may well be the single most important thing you can do for your healthy longevity.

 

James B. LaValle, R.Ph., CCN, is an internationally recognized clinical pharmacist, author, board certified clinical nutritionist and naturopathic doctorate with more than 30 years of clinical experience. He works with the NFL, NBA, MLB and the Pro Football Hall of Fame Village to offer personalized health, wellness, diet and performance strategies. LaValle is best known for his expertise in metabolic and integrative medicine, with an extensive background in natural products, lifestyle drug/nutrient depletion and uncovering the underlying metabolic issues that keep people from feeling healthy and vital.  https://www.metaboliccode.com/

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Understanding the Immune System and How to Keep It Strong

Posted on by Janus Baker

The Immune System Explained

The immune system is made of special organs, cells, and chemicals that fight infection. It is a finely coordinated collection of specialized cells, communicating to each other via unique chemicals and specialized receptors. Immune cells have their own circulatory system, which is called the lymphatic system. Lymphatic fluid bathes the body as it transports white blood cells to areas of infection or injury. Immune system cells are located in various lymph nodes that are strategically positioned throughout the body. The spleen, located in the upper left part of the abdomen, manufactures lymphocytes and traps foreign antigens in order to trigger an immune response.

“Main Players” in the Immune System

Here are the primary players in the immune system, that help the body protect itself.1

Phagocytes: The first line-of-defensive “scouts” of the immune system are phagocytic cells called dendritic cells, macrophages, and neutrophils. All of these phagocyte cells zip through the body, and engulf and kill antigens. This immune process of engulfing/devouring antigens by phagocytic cells provides your natural immunity. After killing the antigen, phagocytic cells return to the lymph nodes to start their next course of action, which is to stimulate other cells of the immune system to activate “acquired immunity”. Acquired immunity begins after a phagocytic cell “devours” an antigen. It then signals the next group of immune cells, T and B lymphocytes, to spring into action.

Lymphocytes: These are a type of white blood cell that are mainly made up of T and B lymphocytes. They act on virus-infected body cells and also attack fungi and parasites. In addition, T-cells are an important part of the immune system’s destruction of cancerous cells. After being triggered by a phagocyte, T-cells attach to the antigenic cell and inject a protein that kills it.

Killer cells: Killer cells are lymphocytes that rush out, bind themselves to infected cells and kill them by injecting poison.

T-cells: When stimulated into action by a phagocyte, helper T-cells stimulate T or B cells to destroy the antigen. Helper T-cells are known as TH1 cells. Those that stimulate B-cells are known as TH2 cells. When activated, primed B-cells multiply rapidly and mature to become plasma cells. Plasma cells are factories for an outpouring of antibodies directed against a specific antigen.

Antibodies: Antibodies are proteins that are released from plasma cells into the blood. Once triggered, these proteins discharge molecules called cytokines, which stimulate cells to move to areas that need help, almost like a commanding officer shouting out orders.

Immune Health Strategy

Our immune system doesn’t just spring into action during the height of cold and flu season like some might think. It fights inflammation, which is the main cause of all chronic-disease, throughout the year. Various immune-health supplements and nutrients can empower our immune system to perform even stronger, and one of the best nutrients to do this, is Aged Garlic Extract. The properties that make Aged Garlic Extract such a powerful tool in maintaining cardiovascular health give us a window into why it also benefits the immune system. It supports healthy inflammation response and reduces oxidation. In moving the system away from chronic immune activation, it frees the body to fight invaders rather than constantly work to do things like push blood through inflamed arteries.

The aging process strengthens garlic’s antioxidant content, helping the body to make more lymphocytes, including powerful killer cells, as well as more antibodies. It also cranks up the action of existing lymphocytes as well.2

Other Immune Boosting Nutrients

Besides Aged Garlic Extract, there are a few other nutrients you can add to your diet to keep your immune system in fighting shape.

Astragalus: Astragalus is an herbal supplement that has been used for centuries in traditional Chinese medicine. Some evidence suggests it can enhance the immune system and reduce inflammation by increasing the body’s production of white blood cells (which are the cells of your immune system responsible for preventing illness).3

Zinc: Zinc has become a popular treatment for the common cold. It keeps the immune system strong, and also helps to heal wounds. Some studies have shown that zinc may reduce the duration of the common cold by one to two days, and may reduce the number of upper respiratory infections in children.4

Vitamin C: Vitamin C, an antioxidant, is essential for immune cells to function properly. It is depleted during infections, so a vitamin C deficiency may increase a person’s risk of getting sick. Adding more Vitamin C to your diet will not reduce your risk of catching a cold, but it may speed up your recovery time and reduce the severity of your symptoms.5

Build up your immune system with the nutrients mentioned above, and proactively support your immunity year-round, so you can enter (and exit) the cold and flu season with ease.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

 

Yoga Poses for Better Digestion

Posted on by Janus Baker

We’re talking about yoga! In addition to its other health benefits, including increased flexibility, increased muscle strength, improved energy, and increased circulatory health, there is another little known benefit, and it has to do with your digestion. You can think of your yoga exercises as a massage for your internal organs. If you’re dealing with gut issues, gentle yoga poses and deep breathing are great ways to relax the gut. Yoga is also very detoxifying, a key factor in improving digestion. The twisting postures can help to enhance your digestion, and encourage your liver and kidneys to flush out toxins1. Yoga can also help with bloating, increasing the amount of oxygen to the area.

Understanding Digestion

Before we get more into yoga and look at special poses to help with digestion, let’s talk a little more about digestion. The body uses the process of digestion to break down food into a form that can be absorbed and used for fuel. The organs of the digestive system are the mouth, esophagus, stomach, pancreas, liver, gallbladder, and the small and large intestine. More organs than you thought, right? Recognizing how these organs work together is important in understanding how digestion works.

The digestive process starts in the mouth. Even before you eat, the anticipation of eating stimulates the glands in the mouth to produce saliva. The digestive system carries out three main processes in the mouth, mixing food, moving food through the digestive tract, and then using chemicals to break down this food. Next up is the esophagus. This is a long, muscular tube connecting your mouth to your stomach. When you swallow, the muscles squeeze together, moving food downwards to the stomach. The stomach contains hydrochloric acid and enzymes that starts the process of breaking down food. The muscles in the stomach churn food and break it all down into a liquid. The small intestine is where most chemical digestion happens, using bile and enzymes. The large intestine, commonly known as the colon, absorbs water and electrolytes. Bacteria here produces Vitamin K and biotin. The pancreas then secretes hormones including insulin and glucagon, as well as digestive enzymes to further break down carbs, fats, and proteins. The gallbladder stores bile, a liquid made by your liver, which helps digest fats and some vitamins. Lastly, your liver produces hormones, stores glycogen (used for energy), breaks down red blood cells so that we can replace them with healthy ones, synthesizes proteins, and detoxifies2.

Deeper Dive Into Yoga

The reason yoga is so beneficial for your digestion, is because it can help to relieve some common digestive problems, like constipation, stomach pain, gas, and even acid reflux, with that gentle massaging action that we mentioned earlier. There are many yoga poses that can stimulate the intestines, pancreas, and stomach, helping keep these organs strong and healthy.

Certain yoga poses have been known to bring about the following improvements: eliminate constipation problems, decrease gas, increase production of mucous, reduce acid, improve absorption of food, and even improve gastrointestinal circulation3. It is important to note though, if you plan on practicing a few yoga poses for healthy digestion, there are a few precautions to take. The first, is to perform yoga poses in the mornings, on an empty stomach. Also, try not to hurry to do each pose, practice breathing and relax. Refrain from practicing yoga if you have just had a surgery or suffer from appendicitis, hernia, or other abdominal injury.

Without further ado, here are the top two yoga poses for better digestion:

Downward Facing Dog

Begin in this post in a plank position, arms and feet hip-distance apart, hands and feet grounded. Begin to lift your hips upwards, strengthening your core and letting your head drop. Have a slight bend in your knees, gently pulling your shoulders away from your ears and lengthening your spine. Hold position for 1-3 minutes, and repeat 8-10 times.

Cat/Cow Posture

From a seated position, get onto your hands and knees, knees hip-distance apart.  Place hands firmly on the ground/mat. Have your shoulders positioned beneath your hands. Inhale deeply, bringing your shoulders back, raising your face and looking upwards and lift your hips, gently, curving your back. Hold, and deeply exhale, curving your back upwards, dropping your head and look downwards, and pull your sit bones inwards. Repeat 10 times.

In addition to improving digestion, these poses may also contribute to increased relaxation, and restore energy. Good luck, and namaste!

 

Plant Sterol Esters Explained

Posted on by Janus Baker

So what are plant sterols? Actually, let’s back up…what is a “sterol?” Sterols are a family of molecules with a specific shape and structure. Phytosterols (“phyto” meaning plant) are sterols found in plants. They are similar in structure to cholesterol in the human body.1

When phytosterols are consumed, they compete with cholesterol absorption in digestive tract, blocking it and, as a result, lowering blood cholesterol levels. Some studies have found that getting just two grams of phytosterols a day may help you lower your LDL cholesterol by as much as 10%. Unfortunately though, most people aren’t getting nearly this much in their everyday diets. In fact, today, dietary intake of phytosterols ranges between 78 and 500 mg per day, even with food manufacturers enriching common foods we eat with these compounds.

Why are plant sterol esters such an integral part of healthy eating, and of lowering cholesterol? Let’s take a look.

More on Phytosterols

When it comes to lowering your cholesterol, your first strategy is usually to change the way you eat. You replace the unhealthy fats (trans and saturated) with healthy ones (monosaturated and polyunsaturated), and increase dietary fiber by emphasizing whole grains, fruits, and veggies. If these strategies haven’t worked to their fullest potential, or if you want to work on lowering your bad cholesterol even further, this is where plant sterol esters come into play.

As part of a heart-healthy eating program, eating foods containing plant sterols have been shown to reduce cholesterol up to 10% and LDL (bad) cholesterol up to 14%. This reduction is in addition to other cholesterol-lowering strategies you may have started, like eating more heart healthfully or taking a cholesterol-lowering medication. The effectiveness of plant sterols is so strong, so recognized, that the National Cholesterol Education Program recommends people with high cholesterol consume two grams of plant sterols every day.3

How to Incorporate Plant Sterol Esters in Your Diet

The National Institute of Health Reports that there are over 200 different kinds of sterols, and the highest concentrations are found naturally in vegetable oils, beans, and nuts. But what you might not know, is that many products also have added plant sterols. At the store for example, you might see orange juice or margarine advertising plant sterol content. Foods containing at least 0.65 grams per serving of plant sterols, eaten twice a day as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease by lowering cholesterol levels.4

The following foods contain the highest amounts of phytosterols (plant sterols):

Nuts: Nuts contain high amounts of phytosterols, ranging between 95 and 270 mg per 100 g serving of nuts. Studies have shown that a handful of most nuts can have a favorable impact on your lipid profile.5 If you’re going to load up on nuts, these nuts have the greatest amount of phytosterols: almonds, walnuts, and pistachios. Avoid eating salted nuts, since these may have adverse effects on your health.

Whole grains: Foods with whole grains, like barley, rye, and oatmeal, are high in many types of nutrients. Some whole grain products also contain high amounts of phytosterols, so aim for these: flaxseed, wheat germ, and rye bread. Flax seeds can be added as a nutritious oatmeal topping, as can wheat germ. As for the rye bread, try toasting it and adding nut butter, as opposed to a sugary jam, to reap the greatest benefits.

Fruits and Vegetables: Fruits and vegetables contain less phytosterols than nuts and whole grains, but they also contain lot’s of vitamins, minerals, fiber, and other healthy ingredients that are great for cholesterol. These fruits and vegetables contain the greatest amount of phytosterols, so load up: broccoli, red onion, carrot, corn, Brussel sprouts, spinach, and strawberries.

Add Supplements

In addition to adding these plant sterol-rich foods to your diet, a supplement containing plant sterol esters (a.k.a. plant sterols) can help too. Studies have shown that, on average, supplements containing plant sterols produce an average decrease in LDL cholesterol of 5 percent to 15 percent, with greater decreases shown with higher doses (2 grams per day). Notably, there is also individual variation in how much people respond to these sterols. Genetics and other factors may play a role as well.

Foods containing at least 0.65g per serving of plant sterol esters, eaten twice a day, for a total intake of 1.3g, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease by lowering cholesterol levels.6

So if you’re looking to up your heart-health game, plant sterol esters can help support that goal. Try adding in some of the foods mentioned above, and a quality supplement, and reap the cardiovascular benefits.

 

 

Keep Your Immune System in Balance with Plant Sterols

Posted on by Janus Baker

The openings of your mouth and nose can be thought of as your immune system’s border control. If invaders get inside your body through the mouth, nose, or even a cut, the immune system sends out lines of defense, whether in the blood, organs, muscles, or bone. This internal “police force” is vital to our health, but sometimes it can get a little “off balance.” When this happens, the immune system can work against us, causing allergic reactions to foods or environments.

What causes your immune system to be off balance?

You’re washing your hands, not touching your face, practicing good hygiene practices…but you still feel a little run-down, and get infections easily. What gives?

If you notice that you get sick a lot, feel run-down, or have other symptoms you can’t quite figure out, it may mean that your immune system is off-balance, or weakened. When this happens, there are usually a handful of culprits that may be contributing.

Stress level

Do you ever find yourself getting sick after pulling an all-nighter on a big report for work, or after a really emotional situation at home? According to the American Psychological Association, long-term stress weakens the responses of your immune system.1 This is because stress decreases the body’s lymphocytes, the white blood cells that help fight off infection. The lower your lymphocyte level, the more you’re at risk for catching a cold or other viruses.

If you think you are experiencing a high level of stress, it can be helpful to meditate, and also practice breathing exercises, such as “box breathing.” Box breathing can calm the nervous system down, and help you to feel more relaxed. All it requires is for you to breathe in for four seconds, hold your breath for four seconds, and then breathe out for four seconds.

Gut issues

Another signal your immune system might be off balance are underlying gut issues. If you have frequent diarrhea, gas, or constipation, it could be a sign that your immune system has been compromised. Research shows that 70% of the immune system resides in the gut. The beneficial bacteria and microorganisms that live there defend your gut from infection and support the immune system. If these beneficial bacteria are in low supply, it opens you up to viruses, and chronic inflammation.

You feel tired all the time

Burning a candle at both ends is not a healthy way to live and can really take a toll on your immune system. Try to prioritize your sleep routine, and aim for 6 to 8 hours of sleep per night. On the flip side, if you are already getting enough sleep and are still feeling fatigued, it might be your immune system trying to tell you something. When your immune system struggles, so does your energy level. Your energy level may be down because your body is trying to conserve energy to fuel your immune system so that it can fight off germs and other invaders.

Tips for Regaining Balance

If any of the above concerns sound like they might apply to you, it may be time to make some lifestyle adjustments. This includes things like eating a balanced diet including fruits, vegetables, whole grains, lean protein, getting 6-8 hours of sleep, exercising 30 minutes most days of the week, and trying to find ways to minimize stress.

If you incorporate these adjustments into your daily routine, you can give your immune system the best chance to get back to a healthier place. That being said, the key to longterm health is more than just a balanced diet, regular exercise, and the like, especially when it comes to a strong immune system. This is where phytosterols come in.

How phytosterols (sterols and sterolins) can help

In addition to the lifestyle adjustments above, plant sterols and sterolins can help to support your immune system too. Sterols are compounds found in plants that resemble cholesterol (i.e. are structurally similar to cholesterol). When a supplement with plant sterols is consumed, it can help to bring overall balance to the immune system by enhancing an underactive immune system, and modulating an overactive one. While sterols do not “fix” the immune system, they do give it the nutrients it needs to be balanced.2 Sterols and sterolins allow the immune system to regulate itself: “upregulating” or boosting an underactive response and “downregulating” an overactive one.

When looking for a quality supplement containing these plant sterols, which can benefit adults and kids alike, it is helpful to look for one that has research behind it, and one that has the right sterol to sterolin ratio. Research has shown that the blend of sterols and sterolins in a 100:1 ratio, exhibit the best immune balancing activity.

One thing to remember is to not take a sterol/sterolins supplement while ingesting cholesterol heavy foods (animal fat), including all meat, dairy, eggs, seafood, etc. Cholesterol has a very similar molecular structure and the two compounds “compete” for absorption.  Take your supplement between meals.

And did we mention kids? Yes, your children’s immune system can get out of balance too. They are exposed to any number of germs from their peers and from the environment, and have their own levels of stress and digestive problems. Building a strong, well-balanced immune system from an early age will benefit children for a lifetime. Talk to your pediatrician about supplements that contain phytosterols and see if they may be right for your family.

If you think you have a weakened or imbalanced immune system, don’t fret! There are steps you can take to keep yourself and those around you healthy, and maximize your immune function.

Before taking Seterol and Sterolins consult your health care professional:

Recipients of foreign organs and tissues, including bone marrow and corneal transplants, are cautioned not to take any immune regulating nutritional supplements. Therefore, sterols and sterolins are NOT recommended for transplant patients.

People with synthetic replacement/reconstruction will not be affected, such as in hip replacement, knee replacement, breast reconstruction and pacemaker implant.

People with multiple sclerosis should take plant sterols and sterolins only under the guidance of their health care practitioner.

Diabetics should monitor their blood sugar closely as many have experienced a reduction in insulin requirements. They should start with one capsule daily to ensure a gradual increase in sterols and sterolins.