Janus Baker, Author at Wakunaga of America - Page 17 of 24

Author: Janus Baker

Inflammation, Metaflammation and Your Body

Posted on by Janus Baker

It’s time for an update on inflammation.  In the past I’ve discussed the different types of inflammation, the acute type that is needed to promote healing of infections and bacterial or viral illnesses and on the other hand, the chronic low level inflammation that contributes to diseases like heart disease, diabetes, and cancer1, 2.  We called the chronic type – low grade inflammation, or it was often referred to as  “silent” inflammation, because in many cases you can’t feel that kind of inflammation.

However, this type of inflammation now has a new name, and I am glad because chronic inflammation isn’t always silent and it definitely isn’t without consequences.  The new name is metaflammation, and it brings with it a new focus on the main source of this type of inflammation – disrupted metabolic pathways.  I have been educating on metabolic sources of inflammation for years, so it was a no surprise to me when this term was coined.  We have also long known that chronic inflammation ages us, which is why it contributes to the chronic diseaseas of aging, I just mentioned.  This has led to other new terms, called inflammaging or metaflammaging.  So, let’s do a quick review of inflammation and then discuss metaflammation and what we can do about it.

Inflammation: A Quick Review

Inflammation, in general, is the body’s way of signaling the immune system to come and repair damaged tissue.  When the inflammation process starts, white blood cells travel to damaged areas or circulate through the blood stream and release chemicals called cytokines to start the healing process.

Acute inflammation only lasts for days while you are healing from a cut, a burn, a cold, a sore throat, etc and it goes away once you are well. Chronic inflammation is slower to develop but is a constant form of inflammation, that can last for months and years. As evidenced by our high rates of cardiovascular diseases, diabetes, cancer and Alzheimer’s, this type is quite common and can be devastating, when you are not taking steps to prevent it.  So what can cause metaflammation and how can we prevent it?

Causes of Metaflammation

Obesity is discussed as one of the major causes of metaflammation, but it is also an effect that can result from being chronically inflamed. Yes once you become obese, that in and of itself causes inflammation because our fat cells generate inflammatory substances.  However, inflammation from many other sources can damage insulin receptors, leading to insulin resistance that can lead to weight gain and obesity. Anything that causes or contributes to a poorly functioning metabolism and/or weight gain can cause metaflammation.  Naturally, lifestyle comes to mind and evidence has shown a link between metaflammation and a number of lifestyle factors, like physical inactivity, poor diet, medications, nutrient deficits, smoking and even stress,  and even biotoxin exposure, which can all activate multiple immune-inflammatory pathways in the body.3 Metaflammation affects the whole body and is indeed associated with a reduced metabolic rate.4   

In addition to the factors listed above, there is another major factor that contributes to metabolic inflammation: changes in the gut microbiome. So, if we want to be effective in preventing metaflammaging, it’s important to take a comprehensive approach.

The number one lifestyle factor that causes inflammation in our bodies day in and day out, is eating a high glycemic diet –  a diet that is high calorie and full of too much refined sugar and flours, while not containing enough vegetables, fruit and high fiber foods like beans.  This type of diet causes immediate production of inflammatory chemicals that damage the linings of our arteries, causes plaque to build up in our arteries, and can cause heart attacks and strokes5.

How does gut health contribute to metaflammaging?  When the gut bacteria change, from factors like medications or high sugar/low plant food diets, we switch to having too many unfriendly bacteria. When the microbiome is copmpromised it disrupts the immune function of the gut. Then, if any bacteria die off due to medication, low fiber or high fat diets,  they release molecules called lipopolysaccharides(endotoxin) . Once absorbed into the blood, LPS attach to cells and trigger the release of inflammatory cytokines. In other words it triggers a cellular inflammatory engine.  Gut endotoxemia is now known as a factor that can cause damage to our heart muscle and heart attacks, for example, and there’s a close correlation between metaflammation, heart disease and even chronic kidney disease.6 In addition, not having enough beneficial flora can cause our immune system in the gut to go awry and start reacting to food and environmental allergens.  Some of the most inflamed people I see in practice are people who have gut-immune system issues.  The gut can be quite an inflammation-producing engine and this source in particular is associated with pain, like pain in the abdomen after eating and/or joint pain, and arthritis (both rheumatoid and osteoarthritis.7

Chronic stress can trigger inflammation in a number of ways. It contributes to insulin resistance, that lowers our tolerance of carbs and contributes to metabolic syndrome and weight gain.  It can also actually lower our metabolic rate by interfering with thyroid hormone activation.  In addition, the constant overproduction of cortisol can cause us to become catabolic, burning precious muscle tissue that is needed to maintain a healthy metabolic rate.  In addition, chronic stress interferes with ability to sleep and has profound affects on our gut health.  So, in my view if you want to be thorough in addressing potential metabolic disruptors, you need to evaluate any and all potential sources of inflammation and you won’t overlook stress.

How to Reduce Inflammation and Support Metabolic Health

Here are some tips for reducing your body’s inflammation:

  1. Anti Inflammatory Eating: Control calorie intake and eat a diet that does not cause excessive elevations in blood sugar and insulin after you eat. That means reducing processed foods and eating more whole foods. Get white flour and refined sugars out of your diet as much as possible.  Reduce portions of high glycemic load foods like rice and potatoes to fill no more than ¼ of your plate, and fill your plate with lots of vegetables.  Eat fruit instead of sugary desserts. Eat high fiber foods like beans and chia seeds.  Fiber and eating protein with your main meals helps control blood sugar elevation after meals. Eat lean proteins and fish (fish has omega 3 fats that help fight inflammation). Vegetables, fruit and beans are loaded with antioxidants that help fight inflammation.  Also eat nuts and seeds (because they are loaded with magnesium and other healthy trace minerals that help control blood sugar) as well as other healthy fats like avocados and plant-based oils.8  While you’re at it, try to eat organically raised foods as often as possible to decrease the intake of pesticides that lower thyroid activity and cause insulin resistance.
  2. Gut Health: The focus should be on making sure you have adequate benficial flora populations and diversity of flora, because beneficial flora regulate gut immunity, control unfriendly flora and protect the mucosal linings, which are an added barrier preventing migration of unwanted substances from the gut into the blood stream. Low sugar, high fiber diets that include a lot of plant foods, help promote diversity of beneficial flora in the intestines. Eating fermented foods that contain active live bacteria like kefir, sauerkraut, and miso may help, but I feel it is more important to take probiotics, to help replenish your body’s good bacteria and make sure to eat or supplement with resistant starches, which have been identified as the number one thing that keeps beneficial flora populations thriving9.  Kyolic aged garlic has also been shown to promote diversity of gut flora, while also having over 870 publications showing various cardiovascular and immune and gut health benefits.
  3. Manage Stress and Get to Sleep: If you can’t commit to daily deep breathing techniques like box-breathing, meditation or yoga, or if they are not enough to noticeably lower your stress levels, do not hesitate to use adaptogenic herb blends that contain well-studied ingredients like rhodiola, ashwaganda, and holy basil. If stress interferes with sleep and/or causes carb cravings that make you cave in to sweets too often, it’s important to take an adaptogenic blend during the day.  Controlling daytime stress helps melatonin to work better then for sleep at night. Relora is another helpful ingredient here. It’s my go-to ingredient to reduce stress-induced carb cravings.

By incorporating a few of the tips above, you can reduce your body’s inflammation and may then even start to feel better and energetic enough to start exercising, and lower your risk of developing metaflammation, one day at a time.

Eat Well to Live Well: Eating for Preventative Care

Posted on by Janus Baker

People are bored, anxious, and stressed, so many of us have turned to food to provide some relief. In fact, by mid-April, popcorn sales rose almost 48%, pretzel sales were up 47%, and potato chip sales rose 30% compared to the same period last year, according to Bloomberg.1 So how are we supposed to reign in these cravings, what foods should we be reaching for instead, and if we think we are still missing healthy nutrients in our diet, what can we do? Let’s take a look.

Cravings

Spending more time at home means food is more easily accessible right now. *Ahem* we’re looking at you, fridge stocked with meats, cheeses, and ice cream bars. Snacking is more accepted because it’s something that gives us comfort. We are stressed because of uncertainty of what’s next, and bored because we are not engaging with friends and family like we used to. When we are anxious, stress hormones are released into the body and the flight-or-flight response is triggered. When we experience this response, our body thinks it is in danger and needs fuel (food) for the extra tasks it may have to perform. The body can’t differentiate what is a real threat or a perceived threat. And so, we walk to the fridge.

One craving that many of us are most likely dealing with right now are sugar cravings. Instead of your usual oatmeal in the morning, maybe you are reaching for some chocolate chip toaster waffles instead. But then you reach for something else an hour later, something equally as sugary, because you weren’t necessarily full from just those toaster waffles. It’s a vicious cycle. But there are things you can do to curb these cravings a bit.

Give in (a little): Eat a bit of what you’re craving, maybe a small cookie or one chocolate chip toaster waffle instead of three. Enjoying a little of what you love can help you avoid feeling denied.

Grab some gum: If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum. Research has shown that chewing gum can reduce food cravings.2

Reach for fruit: Keep some fruit on hand for whenever your sugar craving strikes, you’ll get some sweetness from the natural sugar found in fruit, but you’ll also get added fiber and nutrients.

Healthy Food Swaps

Here are some simple adjustments you can make to the foods you eat, to make things a bit healthier. You will still be eating delicious foods, but now they’ll also improve your health too:

Instead of chips: Instead of reaching for the bag of chips when you’re craving something salty, try reaching for a handful of nuts instead. That bag of chips is tempting, but it is high in sodium and is often high in saturated and trans fats. So when the urge for something crunchy and salty strikes, reach for those nuts. Just don’t go overboard with them, because even though nuts contain heart-healthy unsaturated fats and fiber, there is such a thing as too much. A one-ounce handful is ideal.

Instead of soda: Instead of getting that caffeine boost from a can of soda, try making coffee or tea instead. A cup of coffee or some green or black tea are more beneficial than soda, because they are naturally sugar free and have antioxidants,  all while providing that much needed boost of energy. If you do have coffee though, watch out for the cream and sugar, because they are easy to load up on, and can turn your coffee from healthy to unhealthy very quickly.

Instead of baked goods: Sweets like donuts, Danish pastries, and cookies are delicious, but they get most of their delicious flavor from some not-so-healthy ingredients like sugar and white flour, margarine and hydrogenated oils, which are high in trans-fat. To satisfy your sweet tooth, try a piece of dark chocolate instead, which is high in antioxidants and flavanols, which can help to lower blood pressure.3

Instead of “white” side dishes: Potatoes, noodles, rice, and bread are typical side dishes served with meals. But if you eat these starchy carbohydrates a lot, it can lead to high blood sugar. If you choose to have a starchy side, select brown rice, whole grain pasta, or wild rice, and serve in small amounts. To that end, you can get just as much flavor from a side dish of green veggies, as you can with one of your typical “white” side dishes. Vegetables like kale, broccoli, and spinach are filled with fiber, low in carbohydrates, and supply vitamins K, A and C, along with other valuable nutrients.

Supplements to Try

If you feel like you are not getting all your necessary vitamins and nutrients in your daily diet, or just feel like you could use a little extra support, here are some key supplements that can come into play.

Aged Garlic Extract: With ample evidence for supporting healthy blood pressure levels and a strong heart (it reduces accumulation of plaque in the arteries), Aged Garlic Extract has a hefty resume for supporting immunity too. Odorless and aged to strengthen its antioxidant properties, this supplement is proven to support killer cell function and reduce symptoms and duration of colds and flus. It is recommended that you take 1,200 mg daily, to achieve the greatest results.4

Probiotics: Your gut microbiome affects everything from brain function to immunity. Your gut comprises about 70% of your immune system. Numerous studies have demonstrated that probiotic supplements that include strains of Lactobacillus and Bifodobacteria can help support the immune system and reduce the risk of infections, such as respiratory infections and ear infections.5 The healthy bacteria of the gut microbiome also impacts things like mood and cognitive function. Your gut contains 500 million neurons, which are connected to your brain through nerves in your nervous system. Your gut and brain are also connected through chemicals called neurotransmitters. Serotonin, for example, contributes to feelings of happiness and also helps control the body’s internal clock.

When your microflora is imbalanced, your health suffers. Probiotics are important for replenishing and restoring microflora balance. Look for a supplement that is stable (should be fine at room temperature), heat and acid resistant, is suitable for travel, packaged in glass (to avoid antibiotic deterioration), and contains human bacterial strains, which implant more naturally in the intestines and tend to produce better long-term outcomes.

Powdered Green Drink Mix: Many studies over the years have shown that green foods have marked beneficial effects on cholesterol, blood pressure, and immune response. Nutritionally, green superfoods, grasses, to be exact, are close cousins to dark leafy vegetables, and offer far greater levels of nutrient density. In other words, an ounce of these concentrated green foods contain much more of the beneficial phytonutrients that are found in an ounce of green leafy vegetables. Make sure your powdered green drink mix contains certain powerhouse nutrients like barley grass, wheat grass, chlorella, and spirulina, and no sugar, for the best results for your health.

As long as you eat mindfully, make some quick swaps to minimize bad food choices, and supplement with a few quality nutrients, you can ride out this quarantine in the best way possible for your health. Stay at home and stay healthy!

 

 

CoQ10 – How It Can Help Your Heart, Energy and Functional Health

Posted on by Janus Baker

Coenzyme Q10, or CoQ10, is an antioxidant that your body produces naturally, that your cells use for growth and maintenance. CoQ10 is present in every cell of your body. However, the highest concentrations are found in organs with the greatest energy demands, such as the heart, kidneys, lungs, and liver.1 This antioxidant is found in most living things and is used by our cells to process energy and function properly.2 Naturally occurring CoQ10 decreases as we age, but luckily, CoQ10 is available in some foods, and also as a supplement. One thing is for certain, plenty of research has revealed CoQ10’s wide range of health benefits.

Why Our Bodies Need CoQ10

Our cells use CoQ10 to help turn the energy we get from consuming carbohydrates into adenosine triphosphate (ATP), the form of energy our cells can actually use to carry out their functions in the body. ATP is essential for healthy metabolism, bones, and neurological and muscle functioning. The healthy body naturally produces coenzyme Q10 in quantities sufficient to prevent deficiency, though this production does decrease with age, which we will talk a little more about below. CoQ10 also functions as an antioxidant, and is particularly effective when combined with vitamins E and C and selenium, to help prevent free radical damage to our cells.

It is not an understatement to say that CoQ10 is absolutely essential for life. It helps to metabolize fats and carbohydrates, and maintains cell membrane stability. It is also an effective free radical scavenger that may beneficially affect the aging process. As we age, our body’s production of CoQ10 declines gradually. Because it’s so important to energy production, researchers believe that this decline may be a factor in the effects of aging on the human body, such as heart failure, skin damage, and cognitive health .3

Research on CoQ10 has shown that it can improve these specific conditions:

Heart conditions: CoQ10 has been shown to improve symptoms of congestive heart failure. Some research also suggests that when combined with other nutrients, CoQ10 might aid recovery in people who have had bypass and heart valve surgeries.4

Migraines: Some research suggests that CoQ10 might decrease the frequency of these headaches. Since CoQ10 lives mainly in the mitochondria of cells, it has been shown to improve mitochondrial function and help decrease the inflammation that may occur during migraines.5

Physical performance: Because CoQ10 is involved in energy production, it’s believed that this supplement might improve your physical performance. It can help to decrease oxidative stress in the cells and improve mitochondrial function.6

Foods Containing CoQ10

While you can easily consume CoQ10 as a supplement, it can also be found in some foods, especially meat, poultry and fish. Though it is important to note that the amounts of the antioxidant in these foods are not high enough to significantly boost levels in the body, healthy eating offers a number of benefits to whole body wellness. Here are some foods that contain CoQ10:

Meats: pork, beef, and chicken

Fatty fish: Trout, herring, sardines

Legumes: Soybeans, lentils, and peanuts

Nuts and seeds: Sesame seeds and pistachios

Veggies: Spinach, broccoli and cauliflower

Fruit: oranges and strawberries

Oils: Soybean and canola

Real-Life Example of Benefits of CoQ10

While it’s nice explaining the benefits of CoQ10, it helps to see them in a real-life example. A double-blind, placebo-controlled study, which was conducted at the Los Angeles Biomedical Research Institute at Harbor-UCLA Medical Center, looked at the impact CoQ10 had on a group of firefighters who were at moderate risk of heart disease. All of the firefighters underwent testing using Cardiac CT, an imaging technology that accurately measures coronary artery calcium deposits (CAC) and plaque buildup in the arteries. C-reactive protein (CRP) – a marker of internal inflammation that may contribute to a higher risk of heart attack – was also measured.

Once their risk was determined, the firefighters were given either a placebo or a combination of 1,200 mg of Aged Garlic Extract (AGE) and 120 mg of CoQ10 every day for 12 months. AGE was included in this study because it is known to support and strengthen your cardiovascular system by maintaining circulatory function and promoting overall heart health. The UCLA researchers found that the firefighters taking the AGE/CoQ10 supplement had significantly less CAC in their arteries and lower CRP levels than those taking the placebo. And that translated to a lower risk of future cardiovascular issues.7

But the benefits of CoQ10 aren’t just reserved for firefighters. Since both calcification and inflammation are hidden risk factors for heart attack and stroke, taking CoQ10 (especially when paired with Aged Garlic Extract) is a smart and simple way to protect your cardiovascular system.

Whether you get it through your diet, a supplement, or all of the above, this antioxidant can help your cells to process energy, can prevent free radical damage, and can improve certain cardiovascular symptoms too. If these sound like areas of health that you need to improve, be sure to ask about CoQ10 at your local health food store.

 

 

Why are Prebiotics Important…and What Are Synbiotics?

Posted on by Janus Baker

Prebiotics vs Probiotics

The lining of your gut, just like every surface of your body, is covered with tiny tiny creatures, mostly bacteria. These organisms create a micro-ecosystem known as the microbiome. Even though we can’t see our microbiome or these tiny bacteria that live on our skin and in our gut, we know that they play a role, and a big role at that, in our health and well-being.

What you feed your microbiome may have the biggest impact on its health. And the healthier it is, the healthier you are. There are two ways to maintain a balanced microbiome, the first is by helping the microbes that are already there to grow by giving them foods they like (prebiotics) and the second is by adding living microbes directly into your system (probiotics).1

Prebiotic-rich foods are high in special types of fiber that support your digestive health. They promote the increase of friendly bacteria in the gut, and help to maintain a healthy digestive system. Prebiotic foods have also been known to support a healthy metabolism and maintain overall good health.2 Prebiotics are found in lots of fruits and vegetables, especially foods that contain complex carbohydrates, like fiber and starch. These carbs aren’t digestible by your body, so they pass through the digestive system to become food for your bacteria.

Probiotics, on the other hand, are different because they contain live organisms, usually specific strains of bacteria that add to the population of healthy microbes in your gut. Just like with prebiotics, you can get your probiotics “fix” through both food and supplements. Let’s take a look at some pro-and-prebiotic rich foods.

Prebiotic and Probiotic Rich Foods

Your body cannot completely break down prebiotics, so these compounds pass through the upper part of your GI tract undigested. As they pass through your small intestine and reach your colon, they are fermented by your gut microflora. This fermentation process feeds the friendly bacteria in your gut, helping them to produce essential nutrients which nourish your digestive system.3

Some prebiotic rich foods that can help to feed your good gut bacteria are: apples, garlic, asparagus, leeks, bananas, dandelion greens, onions, and jicama.

Like we mentioned above, prebiotics pass through your digestive system without being broken down by digestive enzymes, and they become an important source of fuel for the probiotics in your gut. Prebiotics and probiotics work closely together to maintain the balance in your microbiome. As a result, they can help to support important bodily functions, lower inflammation, and support healthy digestion and immune fuction.4

Some great probiotic rich foods are: yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, and pickles.

We didn’t forget about synbiotics! First of all…what are they? The term “synbiotics” refers to the combination of probiotics and prebiotics, working together, in synergy, to improve a person’s health via the microbiome. Studies have shown that when prebiotics are added to probiotics, there is improved viability of the probiotic. This means that if you combine probiotics with prebiotic “food,” for those probiotics, those live cells are more likely to survive and thrive in your gut.5 Synbiotic supplements make it easy to get the benefits of prebiotics and probiotics in one capsule to help feed the good bacteria and maintain bacterial balance in the microbiome.

By adding both pre and probiotic rich foods to your diet, and considering adding these as supplements to your regimen, you can help to support and repair your gut, keeping it and your health in the best shape possible.

 

How to Keep Your Liver Healthy and Happy

Posted on by Janus Baker

Your liver is the largest organ in the body, and has about 500 important jobs to do. It removes all toxins from your body, clears medication from your body and metabolizes all your food. It also adjusts cholesterol levels, builds proteins, and makes bile, stores sugar for when you really need it, and regulates hormone levels1. As you can see, the liver wears many hats! To keep it running smoothly and efficiently, a liver cleansing/detox every once in a while is beneficial. By the time you finish this article, you will be an expert in what you can do to keep your liver healthy, and how to detox it.

How do you know when your liver needs to be cleansed/detoxed?

The liver, being the jack-of-all-trades that it is for our bodies, gets overtaxed from time to time. There are some pretty clear signs that your liver is a little stressed out2:

Excessive fatigue: Fatigue is a common symptom, and is usually experienced when the liver is under stress. The liver converts glucose into glycogen, a form of sugar that can be stored, and then later released as glucose when the body needs a burst of energy. By storing and supplying the body with glucose, the liver helps combat fatigue and make us feel more energetic. If the liver is overworked, it may become less efficient at regulating blood glucose, and you may have more sugar cravings than normal.

Hormone imbalance: The liver detoxes more than chemicals and pollutants. It also detoxes our own hormones, including excess estrogen. When the liver is overworked, extra estrogen may not be excreted, and can build up. Signs of excess estrogen in women can include PMS, moodiness, weight gain, fibroids, and more.

High levels of heavy metals: Our exposure to heavy metals and environmental toxins has exponentially increased, due to an increase in metals in industrial, agricultural, and technological applications. From textiles to electronics, to paper processing and so much more, metals are a part of our everyday life, whether we like it or not. Heavy metals can cause DNA damage and can contribute to a variety of illnesses. When the liver’s detox pathways are impaired, heavy metals can accumulate in the body. Specifically, the liver’s stores of glutathione, which safely and effectively bind to toxins and metals, can become depleted. This can result in nausea, diarrhea, abdominal pain, weakness, and more. A comprehensive medical test can be run to see if your body’s heavy metal content is too high.

How your liver deals with toxins

The liver is pretty much ground-zero for dealing with toxins –  it’s where all of the contaminants within the body are broken down or transformed into a form that can be excreted from the body. As blood is pumped through the liver, it is filtered by rows of liver cells that are separated by spaces which act like a sieve through which the blood flows. This filtration process, known as the sinusoidal system, is designed to remove toxins such as dead cells, ammonia, metabolic waste, pathogens, drugs, alcohol, and chemicals from the blood stream.

But this detoxification process is not quite as straightforward as it sounds. Because most toxins are fat soluble, they are extremely difficult to eliminate. Neutralizing them requires two primary enzymatic pathways known as Phase i and Phase ii reactions. In a nutshell, Phase i is equivalent to putting your garbage in a bag and Phase ii is like carrying it out of the house. Here’s how it works: 3

Phase i: Phase l enzymes begin the transformation process that turns fat-soluble toxins into water molecules that are bound to bile. This transformation requires a specific family of enzymes, known as Cytochrome P-450 mixed function oxidase enzymes that convert a toxic chemical into a less harmful substance through oxidation. However, as well as this works, the process produces harmful free radicals. What’s more, excessive levels of certain toxins like pesticide can disrupt the P-450 enzyme system.

Phase ii: Once the toxins have been broken down into more benign compounds, they are then excreted from the body during this phase. Known as the conjugation pathway, the oxidized chemicals from Phase l are combined with sulfur-containing amino acids like taurine or cysteine. This turns drugs, hormones, and various toxins into substances that can be excreted in bile. This phase can be put into jeopardy, though, by nutritional deficiencies, and alcohol consumption.

Make good choices to support your liver

While we can’t eliminate the hundreds of harmful chemicals we are exposed to on a daily basis, there are things we can do to minimize our exposure. One thing we can do is to avoid at-home toxins like second hand smoke, and also try to steer clear of gasoline fumes, paints, glues, household cleaners, and nail polish. Eating healthily can also help greatly, as there are certain toxins that can be found in some foods. Opt for organic, to minimize the consumption of foods containing preservatives, synthetic dyes, pesticides, and fertilizers. Choose wild-caught fish, which are low in mercury, to help avoid both the heavy metals and the pesticides commonly found in farm-raised fish. Also, drink purified water whenever possible, since tap water can contain chlorine, lead, fluoride, and other chemicals.

One last tip is to add a supplement to your routine that contains healthy nutrients for your liver. The ingredient Aged Garlic Extract® is rich in beneficial organosulfer compounds and is a potent antioxidant. Studies have shown that it can also help fortify liver function thanks largely to an organosulfer compound called S-allyl cysteine4. Milk thistle extract is also a great herb for liver support. Milk thistle’s most active compound is silymarin, a polyphenol with powerful antioxidant activity that scavenges damaging free radicals. It also boosts the activity of the body’s own antioxidants, such as glutathione. Studies suggest that milk thistle also inhibits inflammation, stimulates new liver cell production, and prevents glutathione depletion5.

Another supplement that can help support liver function is a probiotic that contains enzymes. A probiotic that contains enzymes can assist the body’s natural ability to break down proteins, fats, carbohydrates, and dairy into absorbable nutritional elements, and can also regulate your body’s healthy bacteria and normalize your GI system.

Incorporate some of these tips into your day-to-day life, and your liver will be refreshed and detoxed in no time!

 

Smarter Eating in the Summer

Posted on by Janus Baker

It’s easy to throw caution to the wind when you’re with family and friends, and disregard your previous healthy eating practices. And this is fine every once in a while. But if you eat these foods regularly during the summer, this could take a toll on your health. So we are going to take you through some tips for smarter eating in the summer.

The Importance of Good Nutrition

The food choices you make each day affect your health – how you feel today, tomorrow, and in the future. Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health. Unhealthy eating habits have contributed to the obesity epidemic in the United States – about one-third of U.S. adults are obese and approximately 17% of children and teenagers are obese.1 Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. So what can you do?

Healthy Summer Eating Habits

Work more veggies into your diet: Try adding avocado to your sandwich. Or the next time you’re cooking fish, meat or poultry, try sautéing some peppers, onion, garlic, and tomatoes to serve alongside, or even on top of your protein. Not only will it add an amazing flavor, but your portion size will be bigger without too many added calories.

Just because we’re recommending adding more veggies to your plate, that doesn’t mean you should forget about fruit. Summer is a great time for fresh fruit. Add your favorite berries to your morning cereal or oatmeal for a healthy flavor boost. You can also grill peaches (yes, that’s possible) for a sweeter, more caramelized flavor, which can act as a tasty summertime dessert.

Include more salads: If you order salads when you go out to eat at restaurants, well done! That takes some serious willpower. But remember, not all salads are healthy, especially at a restaurant, or fast-food drive through. Salads that are loaded with toppings, dressing, and things like fried chicken are also loaded with extra calories and fat. But healthy salads don’t have to be boring. Pick a salad with a lot of veggies, top it off with a lean protein like grilled fish or chicken. And when it comes to your salad dressing, opt for something light, like olive oil and balsamic vinegar, or a vinaigrette.

Pace yourself at summer BBQs: It’s easy to “go ham” at summer BBQs. There is just so much food available, and you can go back as many times as you want. Beat the temptation to overeat by filling up on the healthy stuff first, before you reach for the ribs and mac and cheese. Try filling your plate first with fruits, veggies, and a nice green salad. Moderation is the name of the game, when it comes to things like summer BBQs. And try to recognize when you are full. When you have finished eating and are satisfied, get up and get moving! Play with your kids or get a badminton game going with your friends. When you’re engaging in an activity like badminton, frisbee or tag, you’re less tempted to keep eating.

Cook at home: People who cook at home more often, rather than eating out, tend to have healthier overall diets without higher food expenses. Some studies have also found that home-cooked dinners were associated with a “greater dietary compliance,” meaning the overall weekly diet met more of the federal guidelines for a healthy diet.2  Additionally, the average fast food order ranges between 1,100 to 1,200 calories total – which is almost all of a woman’s recommended daily calorie intake (1,600-2,400 calories) and almost two thirds of a man’s daily intake (2,000-3,000 calories).3  So if you can, try and cook at home a little more. You’ll save money, eat healthier, and save time.

Greens to the Rescue

Speaking of healthy home cooking, if you’re looking for a healthy recipe that tastes great, and is also packed with a serving of greens like barley grass, wheatgrass, chlorella, kelp and spirulina, check out these recipes here.4 In our Great Greens Healthy Living Guide, we have some tasty and nutritious recipes for you to try. You can whip up a Green Goodness Protein Shake, Superfood Pesto (which is great on grilled chicken and even spread on a sandwich!), and even Dark Chocolate Mousse, while getting a serving of greens.

So while you are indulging in all the best foods summer has to offer, try and keep these tips in mind, so you can still keep your health top-of-mind.

 

Men and The Microbiome

Posted on by Janus Baker

According to a report by the Men’s Health Network, women are 3-4 times more likely than men to see a primary care doctor or a specialist for GI-related problems.”1 This is why it is so important to talk about men’s digestive issues. In this blog, we will explore several common digestive issues in men, and take a look at what can help men fend off these issues going forward. But first, let’s talk about how gut flora is different between men and women.

Men vs. Women: Microbiota

There are an endless number of differences between men and women. Did you know that one of those differences is that eating exactly the same diet affects the gut microbiota composition of men and women differently? The food we eat and our lifestyles can alter the bacteria living inside our digestive systems, especially those responsible for warding off diseases and helping us digest food.

Researchers from the University of Texas at Austin and six other institutions have taken into account the impact that gender and nutrition have on our gut flora. The researchers there found that eating the same food has a different effect in gut microbiota of males and females. “Our study asks not just how diet influences the gut bacteria, but it splits the hosts into males and females and asks: Do males show the same effects as females?”, said Daniel Bolnick, a professor at the University of Texas and lead author of the study. To investigate this question, scientists decided to look at the gut bacteria in two species of fish and in mice, and also conducted re-analysis of data from prior studies on humans. The results of this study show that while there was little sex-driven microbial variability in mice, the fish and human digestive microbiota changes in response to diets were clearly different in males and females, including species diversity and population2. It is not quite clear why men and women react differently to diet, but researchers think that hormones associated with each sex might affect the composition of gut microbiota, but more testing is needed.

Digestive Issues Common in Men

Here are some of the more common digestive issues that men typically experience.

Acid Reflux

Many men may be experiencing significant symptoms of heartburn or acid reflux, but are less willing to seek help than women. This may explain why four times as many men die of esophageal cancer than women.3 Acid reflux happens when stomach acid flows up the esophagus and causes a burning sensation in the chest. It’s caused by a malfunctioning sphincter that either fails to stay closed or doesn’t open at the right time. Long term acid reflux can become a serious issue, since it can damage your esophagus and eventually turn into Gerd (chronic acid reflux).4 Acid reflux symptoms can be reduced or prevented through diet and lifestyle changes like avoiding chocolate, spicy foods, coffee, and citrus foods.

Ulcers

Ulcers are open sores that develop on the stomach and upper intestine. They usually appear between ages 30 and 50 and are more common in men than women.5 Symptoms of ulcers include pain in the abdomen, weight loss, nausea, vomiting, bloating, and heartburn. They can be caused by bacterial infection, and overuse of pain relievers like aspirin (they are not caused by stress, like movies make you think).6 To reduce your risk of getting an ulcer, avoid tobacco products, alcohol, and try not to over-use medications like aspirin.

Colon Cancer

Men have a slightly higher risk than women for developing colon cancer. If you are over 50, you should be screened regularly for colon cancer. If you have a family history of colon cancer, you should be screened at age 40. Catching it early is key. Some common risk factors for colon cancer include: poor diet, inactive lifestyle, being overweight, smoking, heavy alcohol use, and IBS7.

How Probiotics Can Help

When you supplement with probiotics, you’re essentially repopulating your gut with the healthy bacteria it needs to maintain a balanced microbiome. As a refresher, good bacteria keeps you healthy by supporting your immune function and controlling inflammation. Probiotics also help your body digest foods, keeps bad bacteria from making you sick, and helps support the cells that line your gut to prevent bad bacteria that you may have consumed (through food or drinks) from entering your blood.8 When choosing a probiotic, look for one that has clinically studied bacterial strains proven to be effective in supporting your gut health, is acid resistant (so bacteria can survive the journey to the intestine to replicate), are DNA sequence verified (to ensure accuracy of documented strains), have live cell viability until they expire (meaning you want to make sure its bacteria count is guaranteed through expiration), and one that doesn’t require refrigeration, so you can toss it in your bag as you travel.

Don’t let digestive issues get a free pass! It is important to pay attention to signs and symptoms. If you or somebody you know is experiencing a GI problem, contact your primary care physician for further guidance.

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.

Healthy Habits to Keep Kids Feeling Good

Posted on by Janus Baker

Go Old School with Some Fun Outdoor Activities

Think back to a time when your kids were younger, and your summers weren’t filled with endless practices, lessons, and camps…what did you do to fill those days? Here’s what we’re thinking…

Start up the Sprinkler

Depending on the weather, change up your watering schedule and put your sprinkler on double duty. Or dig the Crazy Daisy (everybody had one of those, right?) out of the shed for some outdoor water fun. This gets the kids moving, and can cool them down on those hot summer (and fall) days.

Create a Scavenger Hunt

This is something your kids will love, and it is actually pretty simple to pull off. All you need to do is make a list of things you’d like your children to seek out. Have your family take a walk in the evening around your neighborhood. Bring your list and your smartphone, so you can capture each item in a photo. Once the kids have captured everything from your list, like your neighbor’s golden retriever puppy playing outside, to the funny bird that always sits atop your tallest tree, reward them with a fun treat like frozen yogurt, or a smoothie.

Break out the Chalk!

Remember those buckets of chalk we had as kids? Where we’d sit outside for hours, squatted down on the ground, drawing our chalk-art masterpieces in our parent’s driveway? Well, it’s time for our kid’s to learn how fun that is! Get some sidewalk chalk and tell your kids to go wild. Let their imaginations be their guide. It’s easy to wash it off and start again tomorrow.

These activities are fun, they can be done as a family, and they can even help to relieve stress. Doodling on a pad of paper (or with chalk in the driveway) for example, has the ability to relax the fear center of your brain, the amygdala. It induces the same state as meditating by reducing the thoughts of a restless mind.1 This generates mindfulness and quietness, which allows your mind to get some rest after a long day in front of the computer screen for school.

Time for Candy Land

Maybe you’d like to stay indoors instead of spending some time outside. That’s fine! If you have board games like Candy Land, Chutes & Ladders, Sorry and even a card game like UNO, take them out of the cupboard. Games like these require your child to pay attention to a task for a period of time until the game is completed, helping them focus. Kids with poor attention spans may struggle to complete an entire board game, you may notice their attention waning. The initial reaction may be to avoid playing games like this with them. This however is not helpful to your child, because they will frequently be faced with tasks at school that require focus and attention for certain periods of time, whether they want to pay attention or not.2  Find a little something as a prize for the winner to keep them motivated to finish the game.

Keep Them Healthy

Now that we’ve covered some actives that can help your kids to burn off some steam, relax, and even help them focus more, let’s talk about how to keep them healthy from the inside out.

Probiotics: Probiotics can add a layer of good microorganisms to the already existing bacteria in our microbiome, so they can be very beneficial to not only adults, but kids too. When the ratio of good bacteria is altered, for example, after your child uses antibiotics or experiences diarrhea, probiotics can help get their gut back on track by replenishing the microbiome with good bacteria. Probiotics can help your children stay healthy by decreasing the number of bad bacteria in the gut and bring back a healthy balance. Taking a good quality probiotic daily can restore, protect and strengthen not only the digestive system but the immune system too.

Aged Garlic Extract: Garlic is tasty and your kids have probably had it in pasta or other foods you’ve cooked for them, but have they ever tried Aged Garlic Extract (AGE) supplements? Even if they don’t love raw garlic, the aging process removes odor and capsules are tasteless so they are easy to take.

Various immune-health supplements and nutrients can empower our immune system to perform at its best, but one nutrient you may not have considered is Aged Garlic Extract. The properties that make AGE such a powerful tool in maintaining cardiovascular health (documented by over 870 published papers) gives us a window into why it also benefits the immune system. AGE supports a healthy inflammation response and reduces oxidation in the body. 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.4

Get those Greens: We know how important vegetables are to our health but it can be hard to get your kids to eat their greens. Try a powdered green drink mix to fill this “void.” You can add a green drink mix to juice or a smoothie, and work in some added green nutrition into their day. Make it fun by letting them help make the ‘smoothie of the day’. It can be as simple as a banana, berries and a little spinach. Adding greens blend powder will help boost the nutrient value. Look for a powdered green drink mix with nutrients like barley grass, wheatgrass, chlorella, kelp, and spirulina, for the most health benefits.  Avoid ones with added sugar and flavors.

Whether indoors, outdoors, or all of the above, these are some simple ways you can entertain your children right now, keep them active, relaxed, focused, and most of all, healthy!

 

 

Underlying Conditions: Here’s What You Need to Know

Posted on by Janus Baker

Any chronic or long-term health issue that can weaken the immune system is classified as an underlying health condition. Some of the most common underlying medical conditions include diabetes, hypertension, and obesity. When there is, say, a respiratory virus going around, patients with long-standing medical conditions are at a higher risk of developing more severe complications, including things like respiratory infections and even pneumonia, because their immune system is already compromised. We want to quickly clarify though, that having an underlying health condition does not make you any more likely than anyone else to come into contact with a virus, but it appears that those with these underlying health conditions are more at risk of severe effects if they do happen to catch it. Let’s dive a little deeper into some of the more common underlying conditions.

Common Underlying Conditions

All underlying conditions impact your body’s ability to fight off sickness and viruses. Some of the most common conditions, which we will discuss below, are diabetes, hypertension, and obesity.

Diabetes

Diabetes refers to a group of diseases that affects how your body uses blood sugar (glucose). Glucose is vital to your health because it is an important source of energy for the cells that make up your muscles and tissues. Both Type 1 and Type 2 diabetes can affect and impair the body’s immune system. Type 1 diabetes occurs when your immune system, designed to fight infection, attacks and destroys insulin-producing cells in the pancreas, an organ that is essential to help the body with digestion and regulation of blood sugar.

Type 2 diabetes, the most common form of diabetes, is caused by certain lifestyle factors, including not getting enough physical activity and not eating a healthy, balanced diet, which both lead to extra belly fat, and insulin resistance.1 No matter what type of diabetes you have, it can lead to excess sugar in your blood, which can lead to serious health problems.

If you have Type 2 diabetes, there are lifestyle changes that you can make which may help lower your risk of further complications. Try to get two and a half hours of moderate intensity physical activity each week to lose weight gradually, in order to achieve a healthy body mass index (BMI). Also, replace refined carbohydrates with whole grain foods and increase your intake of vegetables and other foods that are high in fiber. Small steps can make a big difference in your health.

Supplements and Herbs That May Help

Milk Thistle: Taking a daily supplement containing milk thistle, which is a flowering herb also known as silymarin, has been shown to lower fasting glucose levels by up to 15%. This herb has also been found to have beneficial effects on the body’s hemoglobin levels, total cholesterol, and LDL cholesterol levels as well.2

Chromium: Chromium is an important mineral for enhancing insulin activity. This mineral appears to have a beneficial role in the regulation of insulin action and its effects on carbohydrate, protein, and lipid metabolism. Chromium picolinate specifically, has been shown to reduce insulin resistance and to help reduce the risk of cardiovascular disease and Type 2 diabetes.3

Aged Garlic Extract: A trio of clinical studies focusing on diabetics that was recently published in the journal Experimental and Therapeutic Medicine suggests that Kyolic Aged Garlic Extract supplementation reduces multiple risk factors that increase a person’s risk of atherosclerosis (a condition where the interior lining of arteries (the endothelium) becomes damaged, leading to the buildup of dangerous plaque that can cause a heart attack or stroke).

One of the three studies demonstrated that Kyolic AGE has a direct impact on the health of arteries. During this double-blind, placebo-controlled, randomized trial, 65 people who had been diagnosed with diabetes were assigned to take either a daily dose of AGE or a placebo for three months. At the end of the study, tests indicated that those in the AGE group had better endothelial function and less arterial stiffness than those taking the placebo.4

Hypertension

Hypertension, or high blood pressure, is a common condition in which the long-term force of the blood against your artery walls is high enough that it can eventually cause more serious cardiovascular problems5. Uncontrolled hypertension can be taxing on your immune system, and make it harder for your body to fight off viruses6. If your immune system is elevated because of severe hypertension and you’re trying to fight off an infection at the same time, you can imagine how that could be a bad scenario. High blood pressure is called “the silent killer” because many people are not even aware that they may have overly high blood pressure levels, until the symptoms lead to more serious cardiovascular conditions. Fortunately, blood pressure can be measured with a simple test, and you can work with your doctor to manage it. First step is to know your numbers.7

If you have hypertension, there are a few things you can add to your daily routine to help lower your blood pressure. Try to exercise regularly, reduce sodium in your diet, limit the amount of alcohol you drink, reduce your stress with consistent meditation, and quit smoking.

Supplements and Herbs That May Help

Aged Garlic Extract: During a recent study that appeared in the journal Frontiers of Nutrition, researchers from the University of Adelaide in Australia reported that Aged Garlic Extract produced an average 10 mmHg drop in systolic blood pressure and a 5.4 mmHg drop in diastolic blood pressure in 58% of people taking the herb. An earlier study published in the European Journal of Clinical Nutrition also showed that AGE produced similar results for lowering systolic blood pressure.8

Nattokinase: Research has revealed that natto extract, a traditional Japanese fermented food made from soybeans, can lower blood pressure levels in individuals with lifestyle related diseases such as hypertension.9 Nattokinase works by reinforcing the actions of plasmin, your body’s own enzyme that breaks down the clotting agent called fibrin, thereby preventing abnormal thickening of the blood. Because plasmin production slows as you age, this type of support is a real help for those looking to naturally lower blood pressure.10

Obesity

Obesity is a medical condition that occurs when a person carries excess weight or body fat that might affect their health. Over 40% of American are obese.11 Carrying excess weight may increase the risk for many health problems, including Type 2 diabetes, hypertension, cardiovascular problems, sleep apnea, and osteoarthritis, to name a few.12 Studies show that obesity is known to impair immunity by decreasing cytokine production, altering lymphocyte function, and reducing dendritic cell function.13 And what does all that mean? Well, it means that if you are obese, it can increase your risk of infection and complications, like pneumonia, sepsis, and other viral infections.

The key to achieving and maintaining a healthy weight isn’t short-term dietary changes; it’s about a lifestyle that includes healthy eating and regular physical activity. Consider eating a more balanced diet with vegetables, fruits, low-fat dairy products, lean meats like chicken and turkey, and whole grains. Avoid highly processed fried food, refined carbohydrates and excessive sugar. Regular physical activity can promote weight loss by burning calories and increasing metabolic rate, which is the amount of calories your body burns throughout the day.14

Supplements and Herbs That Can Help

Aged Garlic Extract: Aged Garlic Extract supplementation has been shown to reduce chronic inflammation and improve immune function in adults with obesity, shown in this study.15

Cayenne Pepper: Cayenne Pepper, a type of chili pepper, contains a compound called capsaicin, which gives cayenne pepper it signature heat. As it turns out, this compound has also been shown to slightly boost metabolism, by increasing the number of calories you burn throughout the day. A small study has even shown that taking capsaicin capsules increased levels of fullness and decreased total calorie intake.16

If you are interested in learning more about underlying conditions, or if any of these conditions may apply to you, we recommend that you consult with your primary care physician.