Brianna Swyden, Author at Wakunaga of America

Author: Brianna Swyden

Protect Your Prostate

Posted on by Brianna Swyden

Benign prostatic hyperplasia is so prevalent that it occurs in about half of men age 50 and in 80 percent of men over 80.1 But age isn’t the only risk factor for BPH. You’re also more prone to developing this condition if you have a family history of BPH, smoke, are sedentary and/or obese, or suffer from cardiovascular problems, erectile dysfunction, or type 2 diabetes. 2

What is Your Prostate?

Your prostate is a tiny gland, about the size of a walnut that sits between the bladder and the base of the penis. It wraps around the urethra just like a collar. In fact, a portion of the urethra passes through the prostate and carries prostate fluid, semen, and urine out of the body. 3

As part of a man’s reproductive system, the prostate produces seminal fluid that, together with sperm cells from the testicles and fluids from other glands, makes up semen. During sex, the muscles in the prostate help transport prostate fluid and semen into the urethra, where it is forcefully expelled during ejaculation.4 So, even though the prostate gland is small, it plays a large role in a man’s reproductive health.

Spotting an Enlarged Prostate

From the age of 10, your prostate experiences a rapid and normal growth spurt thanks to an increase in testosterone production. Things then settle down once you reach age 30. But when you hit your 50s, the prostate begins to increase in size, potentially setting you up for BPH.5

BPH develops when the prostate grows large enough to compress the urethra and trigger an assortment of urinary problems.6 These include:

  • A sudden strong urge to urinate
  • A weak stream of urine; several interruptions in the stream
  • Difficulty starting to urinate despite pushing and straining
  • Dribbling at the end of urination
  • Frequent urination
  • The sensation that the bladder is not empty after urination is completed
  • Waking often at night to urinate (nocturia) 7

As the bladder becomes more sensitive to retained urine, a man may also become incontinent (unable to control the bladder, causing bed wetting at night or an inability to respond quickly enough to urinary urgency).

Why Prostate Exams Matter

Beginning at age 45, all men should begin getting prostate checkups—even if they don’t have any symptoms.8  There are two tests your urologist may perform. The first is a PSA blood test. This simple test measures levels of a protein produced by the prostate called prostate-specific antigen. Small amounts of PSA are normally released into the bloodstream. If higher levels are detected, it could be a sign of BPH or prostate cancer.9   According to the Prostate Cancer Foundation, a PSA level above 3 ng/mL may suggest the need for further testing. If your PSA levels are elevated or you are at an increased risk of prostate cancer, your doctor may also opt to do a digital rectal examination (DRE). Because the prostate is directly in front of the rectum, your doctor can easily explore the gland by gently inserting a gloved and lubricated finger into the rectum to feel for abnormalities. 8

Protect Your Prostate

 Your daily habits can help to support a healthy prostate—and this is particularly true when it comes to your diet. For instance, when Australian researchers analyzed data from 868 men, they found that those eating a diet rich in vegetables, soy foods, and lean red meat had a lower risk of BPH. However, the risk was elevated among those who routinely consumed full-fat dairy.10

Another study, this one from Japan, found that men who participated in regular exercise—and who didn’t smoke or overindulge in alcohol—had greater odds of preventing or delaying BPH. The researchers noted that managing high blood pressure could also support a healthy prostate since hypertension can increase your risk of BPH.11

The Best Supplements for BPH

Adding well-researched supplements to your prostate protective arsenal can also help prevent or even manage BHP.

Aged Garlic Extract has been shown to have powerful anti-inflammatory and antioxidant properties. Studies report that both inflammation and oxidative stress can foster the proliferation of prostate tissue, increasing the risk of BPH.12,13 But AGE’s benefits don’t stop there. If you’re a man over 50 with high blood pressure, research clearly shows that supplementing with AGE can help bring your pressure into a healthy range.14

Lycopene, which is found in foods like tomatoes, has been shown to inhibit the proliferation of benign prostate cells. In one study, lycopene supplements improved the symptoms of BPH and inhibited disease progression.15 Another study found that a tomato-based supplement containing lycopene significantly improved BPH symptoms and quality of life.16

Pumpkin Seed Extract contains chemicals that can increase urination. This might help relieve bladder and prostate discomfort. Some of these chemicals might also reduce swelling in the prostate. Research out of Germany involving 1,431 men with BPH found that supplementing with pumpkin seed extract for 12 months resulted in significant relief from their urinary symptoms.17

Pygeum Africanum contains ferulic acid, triterpenes, and phytosterols—plant chemicals shown to support prostate health and reduce the symptoms of BPH. One study conducted by the Veterans Administration found that men using Pygeum africanum were more than twice as likely to report an improvement in overall symptoms. Specifically, night-time urination was reduced by 19 percent, residual urine volume by 24 percent, and peak urine flow was increased by 23 percent.18

Saw Palmetto may be the best known prostate supplement. The herb works by inhibiting the 5-alpha reductase enzyme, which slows or prevents the growth of the prostate gland. It also promotes healthy urine flow, which reduces urinary tract symptoms and supports a healthy prostate.19 A study review by the Department of Veterans Affairs showed that men who received saw palmetto supplementation demonstrated a decrease in urinary tract symptoms and an increase in urine flow when compared to a placebo.20

Zinc is an important mineral that’s critical for a healthy immune system. But zinc also plays a key role in prostate health—and low levels can contribute to the development of BPH.21 This is why it’s important to get your zinc levels checked. If you’re deficient, consider supplementing with a moderate amount of the mineral.

While it’s easy to ignore your prostate, doing all you can to prevent or delay BPH is a smart move. And that starts with prostate exams and the healthy habits discussed above. If you’re at particular risk or already show minor urinary symptoms, look for a comprehensive supplement that provides these targeted prostate-friendly nutrients.

Can Low T Set You Up for Heart Disease?

Posted on by Brianna Swyden

Research has linked low testosterone levels with an increased risk of high blood pressure.1  One study in the journal Aging Male found that decreased levels also sparked inflammation, a condition  that can harm arteries.2  In addition, a testosterone deficiency increases oxidative stress and unhealthy cholesterol levels. Taken together, these changes contribute to atherosclerosis¾a condition where arteries become stiff and narrowed, raising the risk of heart attack and stroke.3,4 If that weren’t bad enough, low testosterone is also associated with an uptick in less direct cardiovascular risk factors like obesity and type 2 diabetes.5

Symptoms of Low Testosterone Levels

Studies show that low testosterone levels, commonly known as “Low T,” typically decline by around one percent per year after the age of 30.6 That means that by age 70, a man’s testosterone production can be around 30 percent lower than its peak level. How can you tell if your testosterone levels are waning? Look for the following symptoms:

  • Low libido
  • Erectile dysfunction
  • Hot flashes and night sweats
  • Fatigue or decreased energy levels
  • Loss of muscle mass and strength
  • Insomnia
  • Depression or irritability
  • Excessive sweating
  • Joint pain
  • Brain fog 7

If you suspect your testosterone levels are less than ideal, a simple blood test, conducted either by your doctor or with home test kit, can tell you where you stand.

Natural Ways to Boost Testosterone

If you find that your testosterone levels are headed in the wrong direction, there are a couple of options to restore this vital hormone. The first is testosterone replacement therapy (TRT). TRT can ease at least some of the symptoms of Low T like fatigue and lagging libido. But the jury is still out on whether it can reduce the risk of heart disease.8  One thing researchers do know is that there can be downsides to TRT, including an increased risk of blood clots, prostate problems, and breast enlargement.9,10

Fortunately, there are some natural ways to boost testosterone. First and foremost, it’s important to get enough sleep. Men produce most of their daily testosterone when they sleep and shortchanging your zzzz’s can cause a 10-15 percent drop in testosterone.11 Set a regular bedtime and wake time, and watch the amount of caffeine you consume. If sleep apnea is a problem, seek professional help.

Another tactic to increase testosterone is to exercise. Exercise, especially resistance training and weight lifting, can raise your levels.12 Aim to get at least 30 minutes of exercise daily.

What you eat can also affect your testosterone levels. Antioxidant-rich fruits and vegetables have been found to support healthy testosterone concentrations. Specifically, routinely adding fatty fish, red meat, dark leafy greens, eggs, avocados, garlic, and onions to your diet may improve your levels.13  On the flip side, a diet high in refined or ultra-processed food can contribute to Low T.14

Supplement This!

A handful of key nutrients can also help raise your testosterone levels. However, since they work together to improve your hormonal status, it’s smart to look for a supplement that contains effective amounts of each of the following:

Codonopsis lanceolata root has a long history of use in Traditional Chinese Medicine.

Packed with flavonoids and other bioactives, modern-day studies suggest that codonopsis root helps increase testosterone levels in the blood and may help to reverse some forms of ED.15

Longjack has long been used by men looking to enhance both performance and libido. Indeed, findings show that this Asian herb contains compounds that directly enhance testosterone production by changing the ratio of cortisol to testosterone.16  One trial of 45 older men with Low T experienced a significant increase in testosterone after six months of supplementing with longjack.17

Maca is a Peruvian herb that supports healthy testosterone levels while also improving sexual function.18  The key to maca’s effectiveness are glucosinolates, natural plant compounds that help balance hormone levels, particularly testosterone.19

Selenium is an essential mineral that plays a key role in maintaining thyroid hormone metabolism and DNA synthesis, while protecting the body from oxidative damage and infection. Clinical trials suggest that selenium also increases testosterone levels, especially when combined with zinc.20

Tribulus terrestris has been used throughout Europe to balance hormone levels and encourage longer-lasting erections. In one clinical trial, Tribulus was shown to increase testosterone while also reducing fatigue and improving athletic performance.21 Tribulus may boost testosterone levels indirectly by raising blood levels of luteinizing hormone (LH). LH is produced by the pituitary gland and plays a role in regulating natural testosterone production and serum levels by “turning on” natural testosterone production in humans.

Zinc is an essential mineral that’s involved in many bodily functions including testosterone production. In fact, it’s is so important for maintaining healthy testosterone levels that a study conducted at Wayne State University in Detroit showed a eating a diet low in zinc can deplete blood testosterone levels by as much as 75 percent.22 But, according to a recent study review, simply taking a daily zinc supplement can help to restore testosterone.23

Supplementing with these nutrients and adopting the lifestyle hacks discussed above may help increase your testosterone levels. That, in turn, can help lower the risk of cardiovascular disease and enhance your overall vitality and wellbeing.

Podcast – Beyond Cholesterol: Holistic Approaches to Cardiovascular Health

Posted on by Brianna Swyden

Heart Health Expert Jim LaValle delves into recent studies highlighting how aged garlic extract can aid middle-aged and master athletes by improving VO2 max, reducing oxidative stress, and enhancing recovery times.

The conversation also touches on the broader context of cardiovascular health, the roles of magnesium and omega-3s, and the importance of considering multiple factors beyond cholesterol levels to mitigate cardiovascular risks. Jim LaValle emphasizes the need for a comprehensive approach including diet, exercise, and specific nutrients to achieve optimal health outcomes.

Click here to listen to Part 1 of this podcast.
Click here to listen to Part 2 of this podcast.

About James LaValle

James (Jim) LaValle, R.Ph., C.C.N, is a nationally recognized clinical pharmacist, author, board-certified clinical nutritionist, with over 40 years of clinical experience in natural products, lifestyle, drug/nutrient depletion, compounding pharmacy and peptides.  LaValle is best known for his expertise in performance health and integrative care.

LaValle is also the founder of Metabolic Code Enterprises, Inc. a web platform and practice solution enterprise, launching AIR Support and the Metabolic Code Assessment.

About Dr. Ronald Hoffman

Dr. Ronald Hoffman is one of New York’s pioneering Integrative Medicine practitioners. He obtained his MD from Albert Einstein College of Medicine, and has been practicing for 34 years. His radio program, Intelligent Medicine, is the longest-running physician-hosted health program on the air.

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.

Here’s Why You Should Eat the Rainbow

Posted on by Brianna Swyden

In a nutshell, eating the rainbow involves increasing the amount and variety of fruits and vegetables you eat. Since colorful fruits and veggies contain potent phytonutrients that can help protect against chronic disease, it’s a smart and easy way to improve your health.1

How Do Phytonutrients Provide Protection?

Phytonutrients are chemical compounds produced by plants to help them ward off attacks by insects and animals. These nutrients also enhance a plant’s immune system, helping them resist fungi, bacteria and plant viral infections. But in people, phytonutrients also boast the ability to protect against cardiovascular disease and some types of cancer thanks largely to their antioxidant and anti-inflammatory properties.2 In one meta-analysis involving nearly 470,000 individuals, researchers linked a higher consumption of fruits and vegetables with a markedly reduced risk of dying from cardiovascular disease.3

Another study out of the University of Washington found that people who optimized their vegetable intake had a lower risk of a wide variety of illnesses, including a:

  • 2% decline in ischemic stroke risk
  • 9% lower risk of hemorrhagic stroke risk
  • 5% reduced risk of esophageal cancer
  • 1% decreased risk of developing type 2 diabetes 4

To get these benefits, the American Cancer Society have traditionally recommended eating 2½ cups of fruits and veggies each day.5 But the most recent U.S. Dietary Guidelines recommends even more! According to their latest report, Americans should strive to consume 2½ cups of vegetables and 2 cups of fruit daily, which translates to nine servings per day based on a 2,000 calorie diet.6

Why Variety Matters

A large study that appeared in The Journal of Nutrition reported that, while the amount of fruits and veggies you eat matters, variety is also critically important.7 That’s because different fruits and vegetables provide different nutrients and different health benefits. Here’s a quick color-coded “cheat sheet” to help you pick the best your produce section has to offer.

Red. Rich in lycopene, as well as folate and vitamins A, C, and K1, red fruits and vegetables include apples, beets, cherries, cranberries, raspberries, red peppers, red onions, strawberries, tomatoes, and watermelon. Lycopene is a potent scavenger of damaging free radicals that appear to protect against some forms of cancer, as well as heart disease.7

Orange/Yellow. Foods like apricots, bananas, cantaloupe, carrots, mango, peaches, pineapple, pumpkin, and winter squash provide beta-carotene and beta-cryptothanxin. These two nutrients support intracellular communication, bone health, sharp vision, and a strong immune system.8,9

Green. These foods are high in chemicals like sulforaphane, isothiocyanates, and indoles that inhibit cancer-causing compounds.10 Foods especially high in these chemicals include alfalfa sprouts, asparagus, avocado, Brussels sprouts, cabbage, collard greens, green tea, kale, kiwi, spinach, and herbs like basil, mint, and rosemary.

 Blue/Purple. Boasting powerful antioxidants called anthocyanins, blue and purple foods like blueberries, blackberries, elderberries, Concord grapes, eggplant, figs, and plums may delay cellular aging and help prevent blood clots.11,12

 White/Brown. Onions, garlic, and mushrooms are packed with fiber and antioxidant-rich pigments called anthoxanthins that help reduce oxidative stress and protect against cardiovascular and neurodegenerative diseases.13 Onions are an excellent source of quercetin, an anthoxanthin found to reduce cardiovascular disease and help control blood sugar.14 Garlic contains allicin, a compound shown reduce risk of heart disease, diabetes, and some neurological conditions.15  And mushrooms are an excellent source of polysaccharides like β-glucans that help modulate the body’s immune response.16

Easy Ways to Boost Your Plant Intake

Now that you know why you need to increase and diversify the number of fruits and vegetables you eat, you may be wondering how you can manage to consume nine servings each day. Here are six easy tips to help you reach that goal.

  1. Be aware that one serving is not that big. Just a half-cup of chopped raw veggies or fruit makes one serving.
  2. Think in twos. Try to eat two servings for breakfast, two for lunch, and two for dinner.
  3. Snacks count! Need a little something to tide you over until the next meal? Instead of reaching for chips or a candy bar, opt for a piece of fruit or a handful of raw veggies.
  4. Shop colorfully. The next time you find yourself in the produce section, choose at least four fruits or vegetables sporting different colors. It’s also smart to pick fruits and veggies that are in season or on sale to save money.
  5. Fill your freezer. Frozen fruits and vegetables are just as nutritious as their fresh counterparts. Plus, filling your freezer with frozen fruits and vegetables can increase variety all year long.
  6. Try one new fruit- or vegetable-based recipe every week or two. Keep mealtime fresh and creative by exploring new ways to prep your colorful produce.

Add A Daily Greens Drink

Still struggling to meet the recommended number of fruits and veggies? We get it, it’s not always possible to maximize your plant intake. That’s why adding a powdered greens drink mix to your daily routine can help you reach your quota. But not all greens drink mixes are created equally. To get the most from your powdered greens, look for a combination of the following superfoods:

  • Barley grass. Along with vitamins A, C, E, beta-carotene, and the B vitamins, barley grass is a rich source of potassium, calcium, iron, phosphorus, and magnesium. Plus, it provides chlorophyll, amino acids, protein, fiber, and enzymes. If that weren’t enough, barley grass is also an excellent source of superoxide dismutase (SOD), a critical enzyme that helps neutralize the harmful effects of free radicals.17
  • Brown Rice. This good-for-you grain is an excellent source of prebiotic fiber that supports digestive health. What’s more, brown rice is rich in magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6, and manganese.18
  • Chlorella. This unique single-celled freshwater algae boasts a wealth of nutrients including vitamins B1, B2, B12, folic acid, C, and K. It’s also a potent source of minerals, essential fatty acids, protein, and fiber.19
  • Inulin. This type of fiber, which comes from chicory root, is another stellar source of prebiotics that supports the growth of friendly gut bacteria.20
  • Kelp. This common seaweed is rich in B vitamins, which play a critical role in cellular metabolism. Because it absorbs nutrients from its surrounding environment, kelp contains more than 15 amino acids and is also a great way to boost your iodine, calcium, magnesium, copper, boron, zinc, and manganese intake.21
  • Wheatgrass. Loaded with vitamins A, C, and E, as well as iron, magnesium, calcium, and amino acids, wheatgrass is also high in the powerful antioxidant, glutathione.22

In addition, it’s smart to search out a high-quality powdered greens drink mix that contains mostly organic ingredients. Also, check the label to ensure it is dairy-free, gluten-free, non-GMO, and vegan friendly.

Remembering to eat the rainbow at each meal can be a simple way to ensure you’re getting a variety of nutrients every day. And unlike the rainbows of myth and legend, the pot of gold at the end of this rainbow is a longer, healthier life.

Does a Healthy Smile = A Healthy Heart?

Posted on by Brianna Swyden

Studies show that people with gum disease-a condition technically known as periodontal disease-are also more likely to have heart disease. According to Harvard Health, people with gum disease have two to three times the risk of having a heart attack, stroke, or other serious cardiovascular event than people without the condition.1  And that’s a problem since one out of every two men and one out of every three women over the age of 30 has some degree of periodontal disease.2

What Causes Gum Disease?

Periodontal disease is an infection of the tissues that hold your teeth in place (aka, your gums). It’s typically caused by poor brushing and flossing habits that allow plaque—a sticky film of bacteria—to build up on your teeth and harden into tartar. Without treatment, periodontal disease can destroy the bone that supports your teeth. This can cause your teeth to loosen and may even lead to tooth loss.3 It can also increase your risk of developing cardiovascular disease.

The biggest risk factor for periodontal disease is poor dental hygiene. Without routine brushing and flossing, plaque can go unchecked, increasing the odds of developing gum disease as much as five-fold.4  Other risk factors include hormonal changes during puberty and menopause, certain health conditions such as AIDS or diabetes, some medications like contraceptives or steroids, and the genes you inherit.5

Symptoms of periodontal disease include:

  • Red, swollen, or tender gums
  • Bleeding gums
  • The buildup of tartar along the gum line
  • Gums that pull away from teeth
  • Loose or sensitive teeth.
  • Pain while chewing
  • Persistent bad breath 5

If you have any of these symptoms, run-don’t walk-to your dentist. That’s because treatment, which includes the removal of plaque and tartar, can help to reverse periodontal disease at every level.

The Gum Disease-Heart Disease Connection

How does what’s happening in your mouth affect your heart? It’s all about the bacteria. Just like your gut, your mouth has its own unique microbiome. Scientists have discovered a link between a bacterial imbalance in your oral microbiome, known as dysbiosis, and several types of cardiovascular disease, including atherosclerosis, heart failure, and infective endocarditis (an infection of the inner lining of the heart).6

Here’s what happens: the bacteria that infects your gums sparks inflammation. This bacteria, along with the inflammation, then travel to the bloodstream and eventually to your gut where they trigger an immune response and body-wide inflammation. These actions can then set the stage for vascular damage, the buildup of arterial plaque, and reduced blood flow. 6,7,8

How to Prevent Gum Disease for a Healthier Heart

Since nearly half of adults already have some form of periodontal disease, here are some tips that can help improve the condition. As a bonus, these tips can also help prevent the cardiovascular consequences of poor periodontal health.

  • Brusha, brusha, brusha.Brush your teeth for two minutes at least twice a day—once in the morning and just before going to bed. And don’t forget to brush your molars and the backside of teeth where bacteria can hide. It’s also smart to replace your toothbrush every three months, or more often if the bristles are matted or frayed.
  • Don’t forget to floss. Flossing before you brush allows you to clean away any loosened food bits and bacteria. According to researchers at the University of North Carolina at Chapel Hill, flossing is a particularly effective way to prevent periodontal disease in older adults.9
  • Ditch the mouthwash. New research in the Journal of Medical Microbiology reports that commonly-used alcohol-based mouthwashes disrupt the oral microbiome and can lead to an uptick in the number of harmful bacteria present in the mouth.10
  • Make regular dental visits.See your dentist regularly for cleanings, usually every 6 to 12 months. If you have risk factors that increase your chance of developing periodontitis—such as having dry mouth, taking certain medicines or smoking—you may need professional cleaning more often.
  • Fortify your gut. Since the bacteria from your mouth, along with factors that promote inflammation, travel to your gut and then to other parts of the body, it’s a good idea to fortify the “good” bacteria in your intestinal tract. One of the easiest ways to improve your gut microbiome is with a daily probiotic. According to a recent study in the Brazilian Journal of Microbiology, several strains of Lactobacillus bacteria, including acidophilus, L. plantarum, B. breve, B, infantisand L. rhamnosus, can discourage inflammation and strengthen the intestinal barrier.11
  • Support a healthier mouth and heart. Periodontal disease, especially mild periodontal disease, may seem unavoidable. But you can get some extra protection with Aged Garlic Extract (AGE). Rich in antioxidants and anti-inflammatory properties, AGE has been shown to reduce both the incidence and the symptoms of periodontal disease.12 One 2023 study review published in the Journal of Indian Association of Public Health Dentistry found that AGE inhibits the buildup of plaque and improves gum healing.13 As a bonus, AGE also helps to keep your entire cardiovascular system in top form. Studies show that a daily dose of AGE can effectively reduce your blood pressure, cholesterol, and the buildup of plaque and calcium deposits in arteries, making it a win-win for both your heart and your oral health.14,15

Preventing gum disease before it starts is always the ideal scenario. But if you’re at risk of periodontal disease or if you’ve already got the condition, the above tips can keep you- and your heart-smiling!

Attain and Maintain Healthy Cholesterol Levels, Naturally!

Posted on by Brianna Swyden

Another 25 million have cholesterol levels that are officially classified as high.1  Of even more concern, about 40 percent of these folks don’t even know they have high cholesterol.2

What is Cholesterol and Why Does It Matter?

Cholesterol is a wax-like fatty substance produced in the liver and it’s actually essential for good health. In fact, the body uses cholesterol to build cell membranes and make hormones like estrogen, testosterone, and the adrenal hormones. It’s also critical for a well-running metabolism and for the synthesis of vitamin D.3  But cholesterol isn’t always beneficial-especially when you have too much of the wrong type.

There are several types of cholesterol: HDL, LDL, and total cholesterol. HDL, or high density lipoprotein, is considered beneficial since it absorbs other forms of cholesterol and carries them back to your liver so it can be excreted from your body. LDL, or low-density lipoprotein, is often called “bad” cholesterol because high levels contribute to the buildup of harmful plaque in your arteries.4 This is especially true when LDL becomes oxidized, since this triggers inflammation and an immune system response that damages arteries and promotes atherosclerosis.5

Your total cholesterol is the sum of your HDL and LDL cholesterol levels, plus 20 percent of your triglyceride level (another type of fat in your blood). High triglyceride levels can also increase the risk of heart attack and stroke, even if your cholesterol is normal.6

Get Tested!

You can’t fix a problem you aren’t aware of. And because unhealthy cholesterol levels don’t  have any symptoms, many people don’t know if their levels are high. That’s why it’s so important to get your cholesterol levels checked.

Testing is done as part of your routine check-up and involves a simple blood test. Most healthy people should get their cholesterol levels checked every four to six years. People who have heart disease, diabetes, or a family history of high cholesterol typically need to get their cholesterol tested more often.7, 8

Understanding the Numbers

Once you’ve been tested, the results will be listed in mg/dL (milligrams per deciliter). But what do all those numbers mean? According to the 2018 guidelines on the management of blood cholesterol, the following are the acceptable, borderline, and high measurements for adults.9

Total cholesterol HDL cholesterol (good) LDL cholesterol (bad) Triglycerides
Good Less than 200 (but the lower the better) The ideal level is 60 or higher; 40 or higher for men and 50 or higher for women is acceptable Less than 100; below 70 if coronary artery disease is present Less than 149; ideal is <100
Borderline to moderately elevated 200–239 n/a 130–159 150–199
High 240 or higher 60 or higher 160 or higher; 190 considered very high 200 or higher; 500 considered very high
Low n/a less than 40 for men and less than 50 for women n/a n/a

Source: Journal of the American College of Cardiology (JACC)

Natural Ways to Keep Your Cholesterol In Check

If you’ve got borderline high cholesterol or if you have a family history of cardiovascular disease, the good news is that you may be able to control your cholesterol levels with a few simple lifestyle changes.

  • Eat a healthy diet. Opting for whole, minimally processed foods can help foster healthier cholesterol levels. Focus on fresh fruits and vegetables, lean protein, healthy fats like avocado oil and extra virgin olive oil, and fiber-rich beans and whole grains. On the flip side, it’s smart to limit ultra-processed food since studies show it can lower HDL levels and raise triglycerides.10
  • Stay at a healthy weight. You can lower your total cholesterol, LDL, and triglycerides, and boost your HDL level, by losing weight-especially if you’re carrying weight around your waist.11
  • Exercise. Getting regular exercise can raise your HDL level, as well as lower your LDL.12 Shoot for 30 minutes of moderate to vigorous aerobic exercise on most, if not all, days.
  • Avoid cigarettes. Smoking can lower your HDL level and raise your LDL level.13 You should also try to avoid secondhand smoke.

Key Nutrients for Better Numbers

If your cholesterol levels are higher than normal, bringing them into a healthy range can often be accomplished with these lifestyle changes plus a few targeted nutrients.

Aged Garlic Extract (AGE). The antioxidant-rich compounds in AGE not only lower cholesterol by preventing its synthesis in the liver, they also help prevent the oxidation of LDL cholesterol. One study published in the Journal of Nutrition highlighted clinical research showing that AGE lowered total cholesterol by 7 percent and LDL cholesterol by 10 percent in a group of men with high cholesterol levels.14 In another study that appeared in the journal Evidence-Based Complementary and Alternative Medicine, AGE reduced both total cholesterol and LDL levels while also increasing HDL.15

Lecithin. Supplementing with lecithin—a type of beneficial fat that contains phospholipids—has been shown to lower cholesterol levels. In a small study that was published in the journal Cholesterol, participants took 500 mg of soy lecithin a day. After just two months, their average total cholesterol was reduced by 42 percent, and LDL cholesterol dropped by an impressive 56.15 percent.16

Red Yeast Rice (RYR). This fermented byproduct of rice on which red yeast is grown contains a compound called monacolin K that inhibits the production of cholesterol in the liver. RYR is so effective that research in the Methodist Debakey Cardiovascular Journal noted it cut total cholesterol by 15 percent and LDL cholesterol by as much as 25 percent within eight weeks.17 Other studies show that RYR is just as effective as first generation statin drugs like lovastatin for lowering cholesterol.18 But since RYR works in a way that’s similar to statins, it’s wise to look for a supplement that also contains CoQ10.

When it comes to cholesterol, knowledge really is power. Knowing where you stand gives you an opportunity to make changes to bring it into a healthy range, naturally. And that can benefit your entire cardiovascular system.

Heartburn vs. Heart Attack vs. Stroke: When Should You Worry?

Posted on by Brianna Swyden

Of the more than eight million visits to the ER for chest pain each year, severe heartburn accounts for over half the cases. That’s because many people, including those with GERD, mistake their symptoms for a heart attack.3,4

Heartburn is a type of indigestion that occurs when the contents of your stomach splashes up into your esophagus. Your esophagus is a tube that allows food to be transported from the mouth to the stomach. Normally, a flap at the end of the esophagus—known as the lower esophageal sphincter (LES)—would close once the food reaches your stomach, preventing stomach acid and partially digested food from flowing back up into the esophagus.2 But if your LES isn’t functioning properly, heartburn can occur. And that can cause pain or pressure in your chest, irritation or a burning sensation in your throat, difficulty swallowing, and even nausea.5

Eating certain foods, consuming alcohol, obesity, smoking, and the routine use of non-steroidal anti-inflammatory medications are common triggers for heartburn.6,7 The most likely food culprits include:

  • Alcohol
  • Carbonated beverages
  • Citrus fruit
  • Coffee
  • Chocolate
  • Fatty foods
  • Fried foods
  • Peppermint
  • Spicy foods
  • Tomato-based foods 7

While heartburn itself isn’t a fatal condition, long-term GERD can damage the esophagus and increase the risk of developing Barrett’s esophagus. Barrett’s esophagus is a condition in which tissue that is similar to the lining of your intestine replaces the tissue lining your esophagus. Over time, this can increase the risk of esophageal cancer.8

Heart Attack Facts

While chest pain may be a sign of heartburn, it can also signal a heart attack. But, instead of a burning sensation, a heart attack can manifest as a feeling of pressure, tightness, or pain that radiates from the center of the chest to the shoulders, neck, or arms. Like heartburn, nausea can also be a sign of an impending heart attack. But there are some distinct dissimilarities in the symptoms between heartburn and a heart attack.9

According to the National Heart, Lung, and Blood Institute, other symptoms of a heart attack can include:

  • Breaking out in a cold sweat
  • Indigestion
  • Irregular heart beat
  • Lightheadedness or dizziness
  • Shortness of breath
  • Unexplained fatigue 10

However, it’s important to note that women can experience a heart attack differently. Just like their male counterparts, the most common symptom women experience is chest pain or discomfort. But unlike men, women often experience other symptoms that are typically less associated with heart attack, such as shortness of breath, nausea/vomiting, and back or jaw pain. 9 Another difference? Women are more than twice as likely as men to die from a heart attack.11

Is It a Heart Attack or a Stroke?

Heart attacks and strokes also have some similarities—especially when it comes to the underlying cause. This is because they are both caused by a sudden blockage of oxygen-rich blood flow. In the case of a heart attack, blood flow is halted to the heart. During a stroke, the blood flow to your brain is interrupted. But here’s what many people don’t know: a heart attack and a stroke can have some similar symptoms, especially in the early stages. For instance, both a heart attack and a stroke can cause the sudden onset of:

  • Chest pain or discomfort
  • Lightheadedness or dizziness
  • Nausea or vomiting
  • Shortness of breath
  • General weakness 12

In addition to these symptoms, women can experience agitation, behavioral changes or hallucinations, disorientation, fainting, hiccups, incontinence, or even seizures in the early stages of a stroke. 12,13 But whether you’re a man or a woman, these early symptoms don’t necessarily track with what we typically think of as a stroke (confusion, facial drooping, trouble speaking, or weakness on one side of the body).14 This can make it particularly difficult to tell if an impending stroke is in the cards for you.

While it’s good to be aware of these three conditions and how their symptoms can overlap, recognizing what’s happening with your body in the moment can still be confusing. If you’re unsure if your symptoms are due to heartburn, heart attack, or stroke, don’t hesitate to get to the emergency room as soon as possible for an evaluation.

Practice Prevention

Whether it’s heartburn, a heart attack, or a stroke, you don’t need to wait for symptoms to act. Practicing prevention can help to reduce your risk for each of these conditions.

When it comes to heartburn, you can often stop it before it even starts with some DIY lifestyle changes. First, if you smoke, stop! Not only does smoking increase your risk of heart disease, it can also trigger heartburn.15 It’s also smart to keep track of the foods that may be causing your heartburn, such as spicy foods or tomato products, and cut those out of your normal diet.

You can also reduce your risk of heart attack or stroke by making healthy shifts in your diet and exercise habits. Studies show that eating a Mediterranean-style diet supports a healthy cardiovascular system and reduces the risk factors that contribute to heart attack and stroke.16  Getting at least 150 minutes of exercise each week has also been found to improve cardiovascular health.17

In addition to these lifestyle changes, adding a daily dose of Aged Garlic Extract (AGE) supplements can take your cardiovascular health to the next level. Studies clearly show that AGE helps lower blood pressure, decreases cholesterol, improves circulation, halts the progression of calcium buildup in your coronary arteries, and reduces the accumulation of unstable plaque in arteries.18,19,20,21,22 Along with a heart healthy diet and exercise, AGE can give your cardiovascular system the edge it needs to reduce the risk of a future heart attack or stroke.

Knowing the symptoms of these three health conditions can not only help you determine whether or not you should be concerned, it can also help you decide when to take immediate action. It could even save your life.

Want to Improve Your Microbiome? Get Moving!

Posted on by Brianna Swyden

Exercise has already been shown to lower the risk of type 2 diabetes and cardiovascular disease,1 but now there’s another important reason to increase the amount of physical activity you get. It turns out, exercise is linked to gut health.  For instance, increased physical activity has been shown to reduce the risk of colon cancer.2 It’s also been found to lessen irritable bowel syndrome (IBS) symptoms.3 More recently, however, studies have discovered that exercise can even change the bacterial balance in your microbiome.

How Exercise Improves Your Microbiome

Several preliminary studies report that regular exercise increases the amount of butyrate in the gut.4,5 Butyrate is a type of beneficial short-chain fatty acid (SCFA) produced by your “good” gut bacteria, and it has been linked to better digestion and nutrient absorption. Butyrate also bolsters the intestinal barrier and helps to protect against infections.

How does that translate to your lifestyle? In one of the first studies to look at how exercise influences the human microbiome, a group of scientists at the National University of Ireland, Cork, compared the microbiomes of rugby players with non-athletes. They found that the athletes had a considerably more diverse set of gut bacteria.6  Bacterial diversity is an important measure of gut health. Compared with the non-athletes, the rugby players also had higher levels of Akkermansia muciniphila. A. muciniphila is a type of beneficial bacteria that produces SCFAs. Researchers believe that it also helps to reign in inflammation and maintain gut barrier function. Robust levels of A. muciniphila have also been linked to a reduced risk of metabolic conditions like obesity and type 2 diabetes.7

More recently, a study that appeared in the Journal of the International Society of Sports Nutrition concluded that athletes not only have more diverse microbiomes, they also have more beneficial gut bacteria and higher SCFA levels.8

Do you have to be an elite athlete to experience these benefits? Nope! But your overall fitness does matter. This was seen in a Canadian study that analyzed the stool of 39 people with similar diets and BMIs, but different fitness levels. The more fit a participant was, the more beneficial bacteria they had, especially the types that produced SCFAs.9

Best Types of Exercise for Your Gut

So what are the best workouts for your microbiome? Luckily, you have lots of options. While all movement is good movement, these four types of exercise may provide the best gut benefits.

  1. Aerobic exercise. Workouts that get your heart rate up—for example, biking, brisk walking, dancing, running, or swimming—aren’t just good for your cardiovascular system. Aerobic exercise is also good for your gut. According to recent research in the journal Scientific Reports, aerobic workouts induce metabolic shifts that foster a healthier gut microbiota.10
  2. Strength training. While studies haven’t made a definitive connection between strength training and an increase in gut bacterial diversity, they have found that people who lift weights or practice resistance training have better gut health. New findings in the Journal of Applied Physiology show that people who took part in a six-week resistance training program experienced an increase in SCFAs.11 Other studies suggest that strength training can reduce gut inflammation.12
  3. Yoga. This ancient Indian practice is often recommended as a way to reign in stress and anxiety. But a clinical trial featured in BMC Complementary Medicine and Therapies reported that combining yoga with meditation and a vegan diet resulted in a greater diversity of beneficial gut bacteria and an uptick in SCFAs such as butyrate.13
  4. Diaphragmatic breathing. Breathing is something we generally take for granted. But if you practice yoga or lift weights, breathing in specific ways is often a part of your exercise regime. One effective way to breathe that benefits your gut while reducing stress is diaphragmatic breathing. Studies show that this form of slow, deep breathwork improves attention and focus, reduces stress, and improves gastrointestinal symptoms in people with constipation-predominant IBS.14,15

Take Your Microbiome to the Next Level With a Probiotic

Although getting regular exercise is an effective way to foster a healthy microbiome, you can improve your gut health even more with a daily probiotic. Studies show that probiotics help to restore the natural balance of bacteria in your gut and can foster a more diverse microbiome.16,17 But, with so many probiotic supplements on the market, how do you choose one that will actually provide the benefits you need? Look for a supplement that contains clinically studied, DNA verified strains shown to support gut health. It’s also smart to check the label to ensure your supplement doesn’t need to be refrigerated and is viable until the expiration date, not just the date it was manufactured.

 

Menopause and Heart Disease—What’s the Link?

Posted on by Brianna Swyden

Since cardiovascular disease is the leading cause of death among postmenopausal women, that’s a big problem.1 In fact, after menopause, 70 percent of women will develop some form of heart disease that increases their odds of having a heart attack or stroke.2 And women who experience early menopause (age 45 and under) are at even greater risk of two specific forms of cardiovascular disease— heart failure and atrial fibrillation.3

The Estrogen Connection

Menopause itself doesn’t cause heart disease. But the drop in estrogen that occurs during the menopausal process can significantly impact cardiovascular risk factors. That’s because estrogen helps to keep your blood pressure down by allowing your arteries to widen so that blood can flow through them more easily.4 But when estrogen declines during menopause, blood pressure rises, often to unhealthy levels.5

Estrogen also helps keep your LDL (bad) cholesterol levels in check.6  With less estrogen, studies show that cholesterol levels, as well as triglycerides, become elevated. LDL cholesterol, along with other substances like calcium and cellular waste, makes up the plaque that can build up in arteries, causing them to narrow and stiffen. Triglycerides are a type of fat that, when elevated, can contribute to a hardening of the arteries—a condition known as atherosclerosis.

A study that appeared in the journal Menopause found that total cholesterol, LDL cholesterol, and triglycerides were much higher in postmenopausal women, compared with peri-menopausal women. What’s more, there was also a decline in HDL (good) cholesterol.7

Lower estrogen, as well as progesterone, has also been linked to an increase in blood sugar. Over time, this can raise the risk of developing type 2 diabetes. Higher blood sugar levels also set the stage for the weight gain that often occurs during the transition to menopause.8 Both of these outcomes significantly increase a postmenopausal woman’s odds for developing heart disease.9

But it’s not just the drop in reproductive hormones that impacts your risk of cardiovascular disease. It’s also about the severity of your menopausal symptoms. Research in the American Journal of Obstetrics and Gynecology reports that women who experience severe hot flashes and night sweats during menopause may have an even higher cardiovascular risk.10

Risk Factors You Need to Watch Out For

According to the FDA, 9 out of 10 women have at least one of the following risk factors for heart disease and that’s especially true if you’re in menopause.11

  • Elevated blood sugar or diabetes
  • Family history of premature heart disease
  • High blood pressure
  • High cholesterol
  • Overweight or obesity
  • Smoking

Many of these risk factors can be improved by simple lifestyle changes, but it’s important to know where you stand so you can take action as needed.

How To Protect Against Heart Disease

Here are six lifestyle changes you can make to reduce your risk of cardiovascular disease. As a bonus, they may even help to reduce the symptoms of menopause.

  1. Make heart-healthy food choices. Fresh fruits and vegetables, lean meats, and whole grains, like those featured in the Mediterranean diet, support healthy arteries and overall cardiovascular health. That’s because these foods contain high amounts of bioactive compounds like unsaturated fatty acids, polyphenols, fiber, phytosterols, vitamins, and minerals which exert antioxidant, anti-inflammatory, and antithrombotic effects that can benefit your cardiovascular system.12
  2. Shake your salt habit. Consuming high amounts of sodium can increase your risk of high blood pressure. However, according to new findings in the Journal of the American Medical Association, eating a low-sodium diet (like the DASH diet) for just one week can reduce your systolic blood pressure by an average of 8 mmHg.13 The best way to slash your salt intake? Avoid ultra-processed and fast food, which is typically high in sodium. Instead, prepare more meals at home, using alternatives to replace or reduce the amount of salt you use, such as garlic, citrus juice, salt-free seasonings, or spices.
  3. Increasing your physical activity has been found to lower total and LDL cholesterol while raising HDL levels.14 Plus, working out on a regular basis can improve your blood pressure.15 The American Heart Association advises aiming for a minimum of 150 minutes of moderate intensity exercise per week to reap these heart-healthy benefits. Just 10 minutes a day and you’re nearly half way there!
  4. Manage stress. An uptick in stress and anxiety are common during menopause. Yet, feeling chronically stressed can increase your risk of cardiovascular disease. Fortunately, studies show that mindfulness meditation, relaxation exercises, deep breathing techniques, and engaging in enjoyable activities can help lower your stress levels, reduce the risk of stress-related heart disease, and improve your overall well-being.16
  5. If you smoke, take steps to quit. It’s no secret that smoking increases the risk of cardiovascular disease. But it can also impact the timing of menopause and the severity of symptoms. Studies show that female smokers enter perimenopause at an earlier age than non-smokers.17 They also experience more severe symptoms like hot flashes, night sweats, and depression.18,19 If you smoke, talk with your health care provider about ways to quit.
  6. Support heart health with Age Garlic Extract. Taking a heart-smart supplement like Aged Garlic Extract (AGE) can also reduce several risk factors linked to cardiovascular disease. For instance, one double-blind randomized placebo-controlled trialinvolving 88 people with uncontrolled hypertension found that taking AGE lowered systolic blood pressure by as much as 11.5 mmHg and diastolic blood pressure by 6.3 mmHg after just 12 weeks.20 Supplementing with AGE has also been shown to lower total cholesterol by 7 percent and LDL cholesterol by 10 percent.21 Plus, AGE reduces inflammation, arterial stiffness, and plaque buildup in arteries.22,23  Adding beneficial supplements to your daily routine in a good step toward preventative care.

Although the symptoms of menopause fade over time, without taking action to improve the health of your heart, you may end up battling cardiovascular disease in your postmenopausal years. Work with your health care provider to make a plan to head off or improve your risk factors now and throughout your menopausal journey.