Janus Baker, Author at Wakunaga of America - Page 19 of 24

Top 4 Foods to Keep Your Immune System in Fighting Shape

More and more research is showing that your diet is a super important indicator of how long you’ll live. In light of that, and the fact that March is National Nutrition Month, we have put together a list of foods and drinks to add to your plate so you can get boost and strengthen your immune system.Here are some of the top foods to add to your diet:

Cruciferous vegetables: Cruciferous vegetables, including broccoli, cauliflower, brussels sprouts, and kale, have the unique ability to modify human hormones, and activate the body’s natural detoxification system. The cruciferous phytochemical sulforaphane has also been found to protect the blood vessel wall from inflammatory signaling that can lead to heart disease.1 These vegetables should be chewed thoroughly or eaten shredded, chopped or juiced, to release their healthy properties.

Speaking of greens, raw leafy green vegetables are helpful too. They are rich in the essential B-vitamin folate, plus lutein and zeaxanthin, which are carotenoids that protect the eyes from light damage2. These greens include collard greens, mustard greens, spinach or lettuce. Drinking your greens is an easy way to get them into your diet too, if you don’t feel like snacking on them. Look for a powdered greens drink mix that contains organic and naturally-sourced grasses, ancient grains, fruits, vegetables, and alkalizing superfoods like chlorella and spirulina which will support your immune system.

Fatty Fish: We’ve always heard that fish is considered “brain food,” and with good reason! Research shows that compounds in fish called carotenoids can protect against some neurological diseases. Also, a study published in the BMJ (British Medical Journal) reinforces that the omega-3s in fatty fish-like salmon, tuna, and sardines—can help you live a longer, healthier life. After analyzing data from more than 2,600 American adults with the average age of 74, researchers from Tufts University found that people with higher levels of omega-3s in their blood (meaning they ate at least two servings of fish per week) had an 18 percent lower risk of unhealthy aging.3 This means they were less likely to suffer from chronic disease, experience cognitive decline, or having problems living their day-to-day life.

Nuts: Are almonds one of your favorite snacks? Well they could be adding years to your life! Two studies from the Harvard School of Public Health both found that the more often people ate nuts, the lower their risk of dying young. In fact, people who ate nuts twice daily were 20 percent less likely to die from heart disease and respiratory diseases, than those who don’t.4 Nuts are full of nutrients that protect your heart and fight inflammation, such as unsaturated fats, fiber, folate, vitamin E, potassium, magnesium, calcium, and antioxidants.

Berries: Who knew there could be such huge health benefits in such small packages? Berries are rich in antioxidants, including vitamins A, C, and E, which protect your cells from damage and disease. Some berries also contain resveratrol, which helps to lower inflammation and prevent clogged arteries. Additionally, berries contain nutrients called flavonoids, which give berries their brilliant colors and may help protect against inflammation and heart disease.5    Try and snack on some of these in your spare time: blueberries, raspberries, and blackberries.

Besides these foods above, incorporating a probiotic supplement can be helpful in keeping your digestive system running smoothly as you add these healthy foods to your diet, and can also promote healthy immune function. Look for one that is shelf-stable, clinically tested, DNA sequence verified, and one that does not require refrigeration.

While we are on the subject of healthy eating, there are many different diets out right now, with new ones being introduced every month. We recommend, instead of going all in with the current “fad” diet, start by making small, incremental changes in your life. For example, start by taking a closer look at your food, for instance, and making some healthy swaps. Then move onto the next area for improvement. Building slowly over time will help you create a new lifestyle in a relatively painless way, that you will be able to stick with.

 

Forget Smoking it. Here are the Grasses You Need to Drink, ASAP

Now though, there is a third type of grass that is brought up in conversation, oftentimes at a gym, juice shop, or health club. We are talking about wheatgrass! And grasses like wheatgrass, such as barley grass, alfalfa grass and other nutritious grasses. If you aren’t big on salads and other leafy greens, another easy way to get your greens is by drinking them.

Many studies over the years have shown that green foods have marked beneficial effects on cholesterol, blood pressure, and immune response. Nutritionally, green foods, 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 contains much more of the beneficial phytonutrients that are found in an ounce of green leafy vegetables1.

Get to Know Your Grasses

If dark leafy greens aren’t making a regular appearance on your dinner plate, you may want to become familiar with the following grasses:

Barley Grass: Boasting an array of antioxidants, barley was the very first cereal grain ever cultivated by humans, dating back to 7000 BC. Along with vitamins A,C,E, beta-carotene, and B vitamins, barley grass is a rich source of potassium, calcium, iron, phosphorus, and magnesium. Barley grass also provides chlorophyll, amino acids, protein, fiber, and enzymes. Most importantly, barley grass is a source of superoxide dismutase (SOD), a critical enzyme that helps neutralize the harmful effects of free radicals.

According to a recent report in the journal Oxidative Medicine and Cellular Longevity, barley grass has numerous health benefits. It is a natural detoxifier that protects the liver. It also supports healthy blood pressure, enhances immunity, improves digestive health, has blood glucose supporting effects, promotes cardiovascular health, improves cognition, lessens fatigue, and acts as an anti-inflammatory2. Many of these actions may be due to barley grass’ ability to tip the body’s balance towards alkalinity. Because it benefits the body on so many fronts, barley grass is considered an exceptional superfood.

Wheat grass: This juice bar staple is an excellent source of vitamins A, C, and E, as well as iron, magnesium, calcium, and amino acids. Among its 17 amino acids, 8 are considered essential, meaning your body can’t produce them – they must come from your diet. Wheatgrass is a powerful source of glutathione, known as the “master” antioxidant. It’s little wonder that preliminary research has found that wheatgrass reduces oxidative damage to cells. Other studies suggest that wheatgrass may support healthy cholesterol levels, aid in balancing blood sugar, counter an inappropriate inflammatory response, and induce the destruction of damaged or abnormal cells3. Like barley grass, wheatgrass is a powerful alkalinizing agent that supports balanced pH.

Alfalfa grass: Alfalfa is a type of grass that has been grown and used as feed for livestock for hundreds of years. It was long prized for its superior content of vitamins, minerals, and protein, compared to other feed sources. In addition to being used as feed, it also has a long history of use in a nutritional capacity for humans. Alfalfa is high in vitamin K and also contains many other nutritious ingredients like vitamin C, copper, manganese folate, and even plant compounds like flavonoids, saponins, and phytosterols. It has also been shown to lower cholesterol levels in both animals and humans. The effect is attributed to the high content of saponins, which are plant compounds known to lower cholesterol levels. They do this by decreasing absorption of cholesterol in the gut and increasing the excretion of compounds used to create new cholesterol4.

These nutritional grasses are ready to give you a steady stream of nutrients and keep you strong and powerful throughout the day. Try adding some to your daily smoothie or green drink!

 

Here’s What Can Happen if You Don’t Take Care of Your Heart

Maybe there is not a history of heart disease in your family but poor habits could make you the first. Some of you may also think that you’re too young to start thinking about your heart health, but trust us, you don’t want to play fast and loose when it comes to your heart.

Did you know that heart problems are the leading cause of death in the United States? In 2011 alone, for example, heart disease killed more than 787,000 people. What’s more, someone dies of a heart-related disease every minute in the U.S.1 Now, genetics can play a role in cardiovascular health, but so can lifestyle. Here are a few factors that can affect the heart and what to do about them:

3 Factors That Affect the Heart

Diet / Cholesterol
“Bad” LDL cholesterol can clog up the arteries that feed your heart and brain and increase heart attack and stroke risk. “Good” HDL cholesterol can help eliminate the bad, but only to an extent. The body also takes in additional cholesterol from certain foods like meat, eggs, and dairy2. Get a blood test to know your cholesterol levels. If they are inching higher, work with your doctor to understand what changes might be needed. Switching to a low-fat diet can help lower LDL cholesterol. Don’t let your diet become a free-for-all of bad food choices!

Exercise
Aerobic exercise can get the heart pumping and build endurance. Growing evidence over the past three decades has shown that low levels of cardio exercise are associated with an increased risk of cardiovascular disease and death. High levels are linked to a lower risk of developing dementia, diabetes, and more. Try to get in 30 minutes per day of brisk walking, swimming, biking, or tennis, to enjoy the heart-healthy benefits3.

Sleep
Getting good sleep isn’t just important for your energy levels, it is critical for your heart health too. Adults who sleep less than 7 hours each night are more likely to say they have had health problems, including heart attack, asthma, and depression4. We’re looking at you, insomnia sufferers! Here are some quick tips to get a better nights rest:

  • Stick to a regular sleep schedule: Go to bed at the same time each night and get up at the same time each morning. This means no sleeping in until noon on weekends.
  • Get enough natural light, especially earlier in the day. Try going for a morning walk.
  • Don’t eat or drink within a few hours of bedtime, especially alcohol or foods high in fat or sugar.

How Garlic Can Help

If a garlic supplement isn’t already part of your heart health arsenal, hundreds of scientific studies suggest that it should be. In fact, Aged Garlic Extract™ (AGE) is one of the most heavily researched herbal medicines today and is among the most commonly used supplements in people with heart disease. Numerous studies suggest AGE may help improve risk factors for heart disease, including5:

Supporting healthy blood pressure levels: Studies have shown that AGE lowers systolic blood pressure 7 to 16 mmHg and diastolic pressure 5 to 9 mmHg, compared to a placebo.

Keeping bad cholesterol in check: Total cholesterol has been reduced by 7 to 29 mg/dL in AGE supplement studies, compared to a placebo. Scientists suggest this mild to moderate reduction may be helpful when added to statin medications or for people who can’t tolerate statin drugs.

Protecting LDL (bad) cholesterol from oxidation: Oxidized LDL is toxic to the cells lining your arteries and contributes to the buildup of plaque.

More Heart Support

Besides AGE, there are a couple of other herbs and nutrients that can also help your heart. Remember, that it is best to work with your doctor to identify appropriate natural supplements and doses, especially if you are also taking medications that could cause interactions.

Lecithin: This compound, derived from soybeans, may help support healthy cholesterol levels. In a small study of people with high cholesterol, taking 500 milligrams of soy lecithin daily resulted in lowering total cholesterol by 42% and LDL cholesterol by 56% after two months, while people taking a placebo pill had no significant changes in their cholesterol level6.

Vitamin E: This fat-soluble vitamin, which the vast majority of us fall short on, helps support healthy circulation. It does this by helping thin your blood. At the same time, you shouldn’t go overboard on vitamin E. More is not better. Patrick Fratellone, MD, recommends limiting supplemental vitamin E to 800 IU per day7.

It’s never too soon to start thinking about the health of your heart, so don’t wait! Regardless of whether or not cardiovascular issues run in your family, start taking care of your heart today. It has to last you a lifetime!

 

Why Mitochondria Are Important to Your Health

Present in almost all types of human cells, mitochondria are vital to our survival. They generate the majority of our adenosine triosphate (ATP), the energy currency of the cell, they help store calcium, and they can even help to generate heat when we are cold. Considering how important mitochondria are, what happens if our mitochondria are not functioning properly? If they are not functioning properly, that means that ATP is reduced – which in turn means that the energy needed for all of the body’s processes is reduced1. This can impact a person’s overall health and wellness.

This reduction in mitochondrial energy production can sometimes result in conditions like chronic fatigue, muscular dystrophy and also Alzheimer’s. Poor energy equals poor energy state, which is a common denominator in almost all chronic diseases, like chronic fatigue, adrenal fatigue, and cognitive issues2.

How Mitochondria and Gut Health are Related

Now that we know more about the mitochondria and what happens if your body’s mitochondria are not functioning properly, let’s see how this ties in with our microbiome. The bacteria in the gut interacts with the body’s cells mostly through the cell’s mitochondria. Studies show that if you improve the gut microbiome, the health of the microbiome will improve the quality and diversity of the mitochondria’s functions.

We have explained before that the gut microbiome is linked with the brain and the immune system. One reason that could explain this is that the gut is where inflammation begins. Most of the body’s immune tissue is located in the gut, and the gut produces cytokines, which are types of proteins that help cells communicate during an immune response. These cytokines help regulate your body’s immune response. They also signal the brain to produce neurochemicals in order to support the inflammation response. These neurochemicals can affect mitochondrial ATP production and also the hormone response involving cortisol. When you have any degree of dysbiosis (microbial imbalance) where the gut flora is out of balance, this can create a state of chronic inflammation in the body, which can act like a negative force on the mitochondrial processes that are so essential to your body and its energy levels3.

How You Can Boost Your Mitochondria

If you’ve been experiencing some unexplained fatigue or sluggishness, not to worry! Here are a few things you can try to give your mitochondria a bit of a “boost,” so to speak.

#1 Make Healthy Food Choices: Try to reduce your intake of sugar and refined carbohydrates, which spike blood sugar, contribute to unwanted pounds and body fat, and lead to mitochondria-damaging inflammation4. Try to avoid processed foods and factory-farmed meats as well.

#2 Move Your Body: We know…as if you needed another reason to exercise. We promise you, your mitochondria really do love when you exercise, especially when you engage in High Intensity Interval Training, which boosts mitochondrial production5. A regular HIIT routine will not only build up muscular endurance, but also the number and size of the mitochondria that power those muscles.

#3 Count Those Sheep: Sleep protects the brain by clearing out neural “waste products” that build up daily. If you do not get enough sleep, then your brain’s waste removal system can’t work to clear out the toxins that build up, which inhibit your mitochondrial function6. So don’t skimp on sleep!

In addition to these lifestyle changes, a supplement like Coenzyme Q10, CoQ10 for short, can also help. CoQ10 is the primary antioxidant that the human cell provides to protect and support mitochondria. Without this vital molecule, the level of ATP that the mitochondria produce drops, and the energy that is available to that tissue decreases7.

We do have some control over how fast or slow we age, and a lot of it comes down to how well we treat our mitochondria. So try following some of these mitochondria-boosting moves and give these tiny “powerhouses” some additional support.

 

The Science Behind Kyolic Total Heart Health Formula 108

Choosing to adjust your diet, exercise and other lifestyle routines can help to ward off most coronary conditions, including coronary artery disease. Affecting more than 18 million people, coronary artery disease (CAD) is the single most common cause of death in America. What is at the root of this heart-stopping statistic, you may ask? Atherosclerosis— a sneaky condition that can develop silently over many years until, one day, you suffer from a heart attack or other coronary event.

How Does Atherosclerosis Come to Be

Here’s how it works: Atherosclerosis starts when the tissue lining the inside of your arteries—technically called the endothelium—becomes damaged. This, in turn, triggers the formation of plaque at the sight of the damage. Plaque is a fatty substance made up of cholesterol, calcium, cellular waste, and a blood-clotting material called fibrin that causes the endothelium to malfunction. As this plaque accumulates, it further damages the endothelium, causing your arteries to become narrow and stiff. Over time, plaque can reduce blood flow to the heart, brain, and other parts of the body. If plaque becomes unstable it can rupture, causing a blood clot to form that can block an artery completely and trigger a life-threatening heart attack or stroke.

Clinical Studies

Several studies have found that Kyolic Total Heart Health Formula 108—an artery-friendly combination of Aged Garlic Extract (AGE), L-arginine, folic acid, and vitamins B6 and B121—works on several fronts to help stop the progression of atherosclerosis in its tracks. And unlike conventional cardiovascular remedies like cholesterol-lowering statin drugs, AGE is well tolerated and there are few if any side effects.

In two of these studies, researchers found that Kyolic Formula 108 stopped the buildup of calcium deposits in arteries. While most of the calcium in your bloodstream should be going to maintain strong bones and teeth, if there is too much calcium in circulation, the excess can wind up in your arteries. As this calcium builds up, it causes your arteries to become stiff and narrow. And that can reduce oxygen-rich blood from flowing freely throughout your body and to your heart.

The first study, which was published in the International Journal of Cardiovascular Research, showed that a daily dose of Kyolic Formula 108 reduced coronary artery calcification (CAC) by an impressive 65 percent2. The second study found that, Kyolic Formula 108 didn’t just prevent calcium buildup, it also influenced two types of fat involved in heart disease: brown fat and white fat3. Scientists recently discovered that, while white fat can spell trouble for your ticker, brown fat actually protects your cardiovascular system by lowering cholesterol levels and reducing the risk of atherosclerosis. This study showed that the nutrients in Kyolic Formula 108 helped to prevent the progression of CAC, and they also improved the ratio of brown fat to white fat.

But the benefits of this unique combination of nutrients doesn’t stop there. An earlier study in The American Journal of Cardiology reported that Kyolic Formula 108 also boasts antioxidant activity that can help to prevent the oxidation of LDL (bad) cholesterol4. While cholesterol in general has been painted as a major risk factor for heart disease, recent studies suggest that it’s actually oxidized LDL cholesterol that poses the biggest threat. This oxidation is a direct result of free-radical damage triggered by the body’s own metabolic processes, as well as exposure to environmental toxins like pollution, pesticides, and tobacco smoke. These free-radical reactions create harmful compounds that can injure the cells that make up the endothelium.

Another double-blind study in the journal Preventive Medicine not only confirmed Kyolic Formula 108’s ability to slow CAC and prevent LDL oxidation, it also found that the supplement worked on yet another risk factor for heart disease—homocysteine. Homocysteine is an amino acid in the blood that, at high levels, can increase the risk of early heart disease.

While there is no magic bullet that guarantees better heart health, these four studies suggest that the nutrients in Kyolic Total Heart Health Formula 108 can benefit anyone looking to prevent cardiovascular disease. Combined with a heart-healthy diet and regular exercise, it’s a convenient way to safely and effectively put the odds in your favor.

 

The Importance of Probiotic Bacterial Strains

The microbiome affects almost every part of your body – your immunity, heart health, brain health, oral health…even your allergies! What’s tricky, is that there is not necessarily a one-size-fits-all approach when it comes to choosing your probiotic supplement, more specifically, the bacterial species and strains in your probiotic. The bacterial species that work well for your grandmother, will not necessarily be the best ones for you. The best probiotic for you depends on which good bacteria your body specifically needs. While you can go the route of testing each and every probiotic supplement (which takes time) and seeing how your body responds, you can also try listening to your body. Do you typically have a lot of digestive problems? Do you get sick often? Are you lactose intolerant? Your answers to these questions can shed some light on which types of species are right for you1. So we are here today to talk about which species do what. Buckle up, and let’s dive into the world of bacterial species!

First, let’s review the nomenclature.  Probiotic bacteria are classified as Genus – Species – Strains, i.e. Lactobacillus is the genus, gasseri is the species and the number after it is the strain code.  Knowing the “species” helps to more closely identify the specific characteristics of the bacteria genus. And the strain code provides even more detail on exactly which bacteria is in a supplement.  Bifidobacterium and Lactobacillus are the two main genera (plural for genus) of probiotic bacteria. We’ll discuss the next level, the ‘species’, to better help you target which probiotic may be best for your needs.

Why the Bacteria in Your Gut Matters

Your gut microbiota contains about 100 trillion bacteria. That’s ten times more than the cells in your body! What’s more, there are more than 3 million microbial genes in your gut microbiota – that’s 150 times more than are in the entire human genome2. Simply put, without bacteria, you wouldn’t exist.

The beneficial bacteria in your intestine perform a multitude of important tasks. Not only do the human strains that naturally live in your gut favorably alter the microflora in the large and small intestines, they also promote good digestion and a healthy intestinal lining. One of their most important roles though, is that they protect your body against harmful bacteria, fungi, and viruses. They also help your body synthesize vitamins and absorb nutrients, and directly interact with your immune system to improve your overall health.

Human Strains vs. Other Strains

When it comes to choosing a probiotic, many people are beginning to look more closely at the source of the bacteria in their probiotic supplement. While some probiotic bacteria are sourced from plants or dairy, some also come from humans. You may be asking, what are human strain probiotics? Despite the name, human strain probiotics don’t actually contain human byproducts or ingredients. They are simply strains of beneficial bacteria that have been found to live in the human digestive tract3. This means that they are already adapted to thrive in the human gut. Bottom line, human strains can help make a probiotic supplement more effective.

Know Your Species

There are dozens of friendly bacterial species found in commercial probiotics, and they all help the body in different ways. Here are some of the most beneficial species for a healthy gastrointestinal tract4, and what each species can help with:

Bifidobacterium bifidum: Strengthens gastrointestinal immunity.

Bifidobacterium breve: Reduces intestinal inflammation and boosts the immune system

Bifidobacterium infantis: Improves IBS symptoms and helps eliminate E. coli in the gut.

Bifidobacterium lactis: Promotes good colon health.

Bifidobacterium longum: Enhances immunity. Effective against antibiotic-resistant bacteria. May also reduce LDL cholesterol levels.

Lactobacillus gasseri: Produces vitamin K, lactase, and anti-microbial substances. May help people with lactose intolerance digest dairy foods. Helps prevent indigestion and diarrhea, as well as yeast infections. L. gasseri also shows promise in healthy weight management.

Lactobacillus rhamnosus: Boosts cellular immunity. Reduces IBS symptoms and helps prevent recurrent bacterial vaginosis.

One of the hallmarks 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. Now, 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.

Finding the right probiotic for your needs means looking a little deeper into the species and strains, and really assessing what specific benefits you are looking for. Choose a probiotic with species that are diverse and are compatible together. This can provide the beneficial support for good gut health that you need. To read about some of the common “myths” about probiotics, click here.

What is Intermittent Fasting?

We wanted to dive into this diet and break down what it is, how it works, and its pros and cons, so that you will have all information necessary to decide if this is something that you would like to try.

What is Intermittent Fasting

When was the last time you fasted…on purpose. If you’re like me, when you first read about this diet, your gut reaction was probably along the lines of “why would I ever want to purposely fast! That sounds horrible.” As it turns out, there are some pretty clear benefits to intermittent fasting. Fasting can be very beneficial for weight loss, focus, energy, and the promotion of less insulin resistance in the individual.

The newest fasting diet trend is called Intermittent Fasting. This type of fasting pushes your fasting window from a regular 12 hour fasting window (the amount of time between dinner and the next day’s breakfast) to anywhere between 14 and 20 hours1. Sounds pretty extreme, right? But each of us usually “fasts” everyday while we sleep. Intermittent fasting can be as simple as extending this a little longer.

With intermittent fasting, you are not actually cutting calories, you are simply shifting them to later in the day. If you normally eat 2,000 calories/day, you won’t all of a sudden decrease down to 1,500 calories, you will just push your 2,000 calories closer together. You eat more per meal but with less meals, while keeping your caloric intake the same.

Benefits of Intermittent Fasting

Here are some of the benefits typically experienced while intermittent fasting:

  • Weight loss: Intermittent fasting may drive weight loss by lowering insulin levels. The body breaks down carbohydrates into glucose, which cells use for energy or convert into fat and store for later use. Insulin is a hormone that allows cells to take in glucose. Insulin levels drop when a person is not eating. During a period of fasting, it is possible that decreasing insulin levels can cause cells to release their glucose stores as energy2. Repeating this process regularly, like with intermittent fasting, may lead to weight loss.
  • Lower cholesterol: According to a study published in Obesity magazine, intermittent fasting may help lower total cholesterol, as well as LDL (bad) cholesterol, when done in combination with endurance exercise. The researchers in this study also noticed that intermittent fasting reduced the presence of triglycerides, which are fats found in the blood that can lead to stroke, heart attack, or heart disease3.
  • Reduced insulin resistance: Intermittent fasting may also help stabilize blood sugar levels in people with diabetes because it resets insulin, though more research is needed. The idea is that restricting calories may improve insulin resistance, which is a marker of type 2 diabetes. Fasting encourages insulin levels to fall, which may play a role in reducing the risk for type 2 diabetes, notes a study published in Nutrients magazine4.

These benefits sound all well and good, but what about the drawbacks? Well, a very notable aspect of this diet is its dropout rate. In a recent study evaluating intermittent fasting, which was published in JAMA Internal Medicine magazine, 38% of the 100 people involved in the study dropped out5. It is a tough diet to stick too. There is also a strong biological “push” to want to overeat after a fasting period, which could derail progress pretty quickly. Also, someone who would like to start this diet will need very strong willpower, along with a strong social support system to endure these fasting periods long-term.

One of the top tips for those embarking on the intermittent fasting journey is to make sure that you are still getting all of your vital nutrients in. You may need to add a supplement or two to your day-to-day routine, just to be safe. We recommend adding a powdered green drink mix to aid with digestion and help keep your immunity on track. A quality probiotic can also be helpful too, especially one with enzymes, which can help assist the body’s natural ability to break down proteins, fats, carbohydrates, and dairy into absorbable nutritional elements.

If you are considering intermittent fasting, make sure to discuss it with your doctor. Skipping meals can be dangerous to people with certain conditions.

 

Urinary Tract Health and the Aging Bladder

As people get older, the bladder changes. This could mean more bladder infections, urinary incontinence, and urinary tract infections.1 As we age, the capacity of the bladder reduces, and it becomes more “reactive,” meaning that when the urge comes on, it’s very sudden, and can feel very strong. People with aging bladders may also experience incontinence, increased frequency of urination, and may get up more at night to go to the bathroom. Overactive bladder affects an estimated 40 percent of women, according to the Urology Care Foundation2. Let’s take a look at your urinary system, and how it normally operates.

How Your Urinary System Functions

We are just going to start with a basic refresher on how your urinary tract works, so that we are all on the same page. Your kidneys produce urine, which is stored in the bladder. The bladder is relaxed when it is empty, but when it gets full, nerve signals in your brain make you feel like you need to urinate. Then, when it is actually time to urinate, your brain signals your bladder muscles to contract, forcing urine out of your urethra. When your urinary system is functioning normally, you can usually hold off on urinating for a while. But when we age, our neurological signaling changes, affecting our ability to delay things3.

With an overactive bladder, you may experience incontinence, or accidental urination. This happens when the brain isn’t processing signals well enough to inhibit the bladder muscle contraction, and the bladder empties involuntarily. The bladder’s capacity also changes with aging too. Your capacity can go from holding 500 cc of urine in your 20s and 30s, to 200 cc (5-7 oz) in your 50s4. While these changes are normal with aging and the body’s shifts over time, it doesn’t mean that you’re destined to suffer from bladder issues. Here are some tips you can follow, to keep your bladder as healthy and high functioning as possible.

Top Bladder Health Tips

  1. Drink water! For the most part, everyone should be trying to drink six to eight, 8-ounce glasses of water each day. Water really is the best fluid for bladder health.
  2. Use the bathroom often and when needed. Holding urine in your bladder for too long can weaken your bladder muscles and make a bladder infection more likely.
  3. Do pelvic floor exercises. Have you ever heard of Kegel exercises? These are exercises that men and women can do to that help strengthen the muscles that hold urine in your bladder. Daily exercises can strengthen these muscles, which can help urine from leaking when you sneeze, cough, or laugh.
  4. Wipe front to back. Wipe front to back after using the toilet, especially women, to keep bacteria from getting into the urethra, which can lead to infection.

How to Keep UTIs at Bay

Urinary tract infections (UTIs) are one of the most common types of infection in older adults, especially women (though men can get them too!). UTIs often result when urine pools in the bladder, making it the perfect spot for bacteria to grow. Pooling may be caused by an obstructed urinary flow – from an enlarged prostate in a man or a descended bladder in a woman5. Or a UTI can happen if “bad” bacteria cling to the urethra and find their way into the bladder. There are a few things you can do, though, that may help to ward off UTIs. The first is to invest in a quality probiotic geared towards urinary tract health. Probiotics contain certain colonies of “good” bacteria, and some evidence suggests that probiotics may help prevent UTIs by keeping “bad” bacteria from growing in the vagina. It is even better if the probiotics contains cranberry, for reasons you’ll see bulleted below. Make sure that the probiotic contains 100% cranberry fruit extract, and doesn’t use any solvents, preservatives, sugar, water, or added flavorings. Also try to consume more of these foods below:

  • Cranberries: These may help prevent UTIs by keeping bacteria from sticking to the lining of the urinary tract
  • Foods containing Vitamin C: This can help make the urine more acidic, which may prevent bacteria from growing.

If you’re having troubling controlling your bladder, make an appointment with your doctor. They can help diagnose the cause of your symptoms, discuss treatment options, and ultimately help you regain control of your bladder.

 

Benefits of Herbal Medicine

Herbal supplements aren’t new, in fact, they’ve been around for thousands of years! Herbal medicine is actually older than western medicine1. Natural health remedies have seen dramatic growth in popularity over the past decade, and with good reason. Alternative treatments such as herbal supplements can provide helpful and life-changing options for people who are sensitive to certain pharmaceutical medications, who cannot afford certain expensive drug products, or who would simply like to try a natural alternative to traditional medicine.

Benefits of Herbal Medicine by Ingredient

Herbal medicine involves the use of plants and extracts to deliver effective and safe treatments. Even Western medical practitioners are starting to suggest natural alternative treatments. For example, it used to be that kidney stone patients could only take a pharmaceutical type of medication, or have surgery to remove a painful stone. Now, it has been found that lemon is effective in breaking down stones. Lemons contain citrate, which is a chemical that prevents calcium stones from forming. Citrate can break up small kidney stones, allowing them to pass more easily2.

The aim of herbal medicine is to return the body to a state of natural balance so that it can heal itself. Different types of herbs act on different systems of the body. Here are some herbs that are commonly used in herbal medicine, and their traditional uses.

Echinacea: Echinacea is well known for its ability to turn on the body’s innate immune response and for stimulating the production of antibodies called Immunoglobin M. A review at the University of Connecticut found that Echinacea decreased the odds of developing the common cold by 58%3.

There are several types of Echinacea on the market, including Echinacea Angustifolia, Echinacea pallida, and Echinacea purpura, all with immune-boosting properties. But the secret to the effectiveness of any of these varieties is to take the herb at the first sign of sniffles.

Aged Garlic Extract: Aged Garlic Extract (AGE) is best known for its cardiovascular benefits. But scientists at the University of Florida have found that this ancient herb also reduces the duration of the common cold or bout with the flu by as much as 61 percent. During their study, 120 cold and flu sufferers also experienced a 21% reduction in the number of symptoms, and 58% fewer missed workdays due to their illness. More importantly, the duration of their cold was cut by an impressive 61%4. According to research, this is because AGE boosts the number of T-cells in the body (T cells are produced by the thymus gland and actively participate in the body’s immune response). To experience these effects next time you have the sniffles, take at least 800 mg divided into two daily doses. Keep in mind that this is not just any garlic. Aged garlic extract has a proprietary growing and production method that enhances and creates immune-supporting phytochemicals that are unique to the extract.

Astragalus: Astragalus has gained a reputation as an antiviral and potent immune booster – and for good reason. A staple in Traditional Chinese Medicine, the Astragalus plant root is rich in polysaccharides, flavonoids, multiple trace minerals, and amino acids. Numerous studies show that this herb stimulates the immune system by increasing the activity of NK cells (natural killer cells – a type of white blood cell that plays a role in the host rejection of tumors or virally affected cells), macrophages (large white blood cell), and T-cells5. Taken during cold and flu season, it may help prevent colds and other upper respiratory conditions. The herb also has powerful free-radical fighting capabilities.

The next time you feel some sniffles coming on, or would simply like to support your cardiovascular health and immune system naturally, try one of these herbs and see if it makes a difference for you!

The statements and information contained in this website have not been evaluated by the U.S. Food and Drug Administration. The products featured in this website are not intended to diagnose, treat, cure or prevent any disease.