Author: Brianna Swyden

Exercise for Heart Health

Posted on by Brianna Swyden

Engaging in regular exercise is the best way to support cardiovascular fitness and reduce the risk of a future heart attack or stroke. The problem is, only about 22 percent of Americans get the recommended amount of exercise each week. Living a sedentary lifestyle can increase the risk of high blood pressure by 30 to 50 percent and is a significant risk factor for all forms of cardiovascular disease.1 In fact, inactivity is just as harmful to your cardiovascular system as smoking.2 But adding exercise to your daily routine can reduce or even prevent these risk factors.

How Exercise Benefits Your Cardiovascular System

Regular exercise can have a huge impact on your overall cardiovascular health. It can help protect against that first heart attack or stroke, reduce the risk of having another cardiac event, and even help patients recover from coronary surgery. 1 More specifically, exercise can:

Measuring Your Cardiovascular Fitness

One of the best ways to assess your cardiovascular fitness is by measuring VO2max (volume-maximal-oxygen-consumption).6 Technically, VO2max refers to the maximum amount of oxygen that a person can utilize during intense exercise. To put it in simpler terms, VO2 max shows how well your heart pushes blood to your muscles and how efficiently your muscles can use  that oxygen to power your workout.

You can find out your VO2 max number by performing a cardiopulmonary exercise test at your doctor’s office or an exercise medicine lab. Typically, you’ll wear a mask over your face to record your oxygen consumption and carbon dioxide production while running on a treadmill, riding a bike, or doing some other form of cardiovascular task. While that can give you an accurate reading, insurance likely won’t cover a VO2 max test. However, some fitness trackers can estimate your VO2 max to give you an idea of how fit you are.

The Best Types of Exercise for Your Heart

Being physically active is one of the best ways to improve your cardiovascular health and your VO2 max. In fact, regular exercise is one of the most effective ways to strengthen the heart muscle and improve your entire cardiovascular system. But what kind of exercise is best for your heart? Studies show that a combination of aerobic exercise and strength training is the most effective way to improve your overall cardiovascular health.7,8

Aerobic exercise is defined as any exercise that increases your heart rate and your breathing rate while using your large muscle groups in a rhythmic and repetitive way. Examples of aerobic exercise include cycling, dancing, hiking, jogging, swimming, and walking. Often called “cardio,” aerobic exercise can help improve your heart health, burn fat, and increase your stamina and strength. It can also reduce your risk of high blood pressure, diabetes, stroke, obesity, and heart disease.9,10

Strength training, on the other hand, improves blood pressure, cholesterol, blood sugar, and body composition—and it’s especially beneficial for older adults. As a bonus, it also has a positive effect on non-traditional cardiovascular risk factors like cardiorespiratory fitness, endothelial function, and well-being.11 Examples include working out with free weights, weight machines, resistance bands, or your own body weight (think push-ups, squats, and lunges).

Combining strength training with aerobic exercise may offer more benefit in reducing certain cardiovascular disease risk factors, such as obesity, diabetes, and high cholesterol, compared to resistance training or aerobic training alone. 8

How Much Exercise is Enough?

According to the Centers for Disease Control and Prevention, adults should get a minimum of 150 minutes of aerobic exercise plus two non-consecutive days of strength training per week.12 But new evidence published in the journal Circulation shows that doubling or even quadrupling the minimum amount the guidelines suggest confer even more health benefits. This study, which analyzed 116,221 adults, found that those who exercised two to four times more than the minimum recommendation lowered their risk of dying from any cause by 31 percent, up from just 21 percent for those meeting the minimum. And those who exercised more were also as much as 33 percent less likely to die from cardiovascular disease compared to 25 percent among those in the minimal exercise group.13

If getting even the minimal recommended amount of exercise feels daunting, take heart. Using an app to gamify your workouts, taking a group exercise class, or recruiting an exercise buddy can help you stay motivated. And don’t forget your everyday activities! Cleaning, gardening, washing the car, or chasing after the kids also count as exercise.

Stack These Heart Healthy Habits on Top of Your Workouts

Maximize the benefits of exercise with a few healthy lifestyle hacks. Indeed, the following changes are proven to boost heart health, especially when paired with regular workouts.

Level up your food choices. Research shows that a diet high in ultra-processed food, especially sugary drinks, and processed meats like hot dogs and lunch meat, increase the risk of cardiovascular disease.14 Trade in these unhealthy foods for a Mediterranean-style diet rich in fruits, vegetables, fish, nuts, whole grains, and healthy fats like extra virgin olive oil.15

Get a handle on stress. Exercise itself can help lower stress. Adding relaxation activities like meditation or yoga can help you chill out even more and that can have a beneficial effect on your cardiovascular system.16

Up your antioxidants. Science has confirmed that antioxidants lower oxidative stress during exercise and improve post-exercise recovery.17 This matters because oxidative stress can trigger inflammation, encourage the development of atherosclerosis, set the stage for high blood pressure, contribute to cardiac remodeling, and delay post-workout recovery. But not all antioxidants have the same heart healthy benefits. Emerging evidence suggests that antioxidant-rich Aged Garlic Extract (AGE) not only reduces oxidative stress, it also lowers blood pressure, and improves cholesterol, arterial stiffness, and aerobic fitness in middle-aged recreational athletes.18,19 Other research suggests that supplementing with AGE can lessen fatigue and foster faster recovery after a workout.20

Adding exercise to your daily routine is among the very best ways to maintain and improve  a healthy cardiovascular system. As a bonus, engaging in regular physical activity—whether in the gym, in nature, or around the house—can keep you strong, energized, and active for a lifetime.

Rediscover Your Joy! 10 Ways to Support Your Mental Health

Posted on by Brianna Swyden

How Stress and Anxiety Affect Your Mind and Body

According to the National Centers for Health Statistics, one in five Americans feel anxious or chronically stressed. And 1 in 10 are living with depression.1 Dealing with these ongoing feelings of stress and anxiety can have real health consequences. In fact, the long-term activation of the body’s stress response system and exposure to high levels of cortisol can disrupt almost all the body’s processes. This puts you at higher risk of many health problems, including:

5 Ways to Foster A Healthier State of Mind

 In many cases, simple lifestyle changes can ease stress, reduce anxious feelings, and help you rediscover your calm. Here are five ways to support your mental health.

Avoid ultra-processed foods. These nutritionally-bankrupt foods (some like deli meat, canned soups, and flavored yogurt might surprise you) are high in sugar, salt, and additives like artificial colors and flavors, emulsifiers, preservatives, and chemical sweeteners. One meta-analysis out of Australia found that people who routinely ate ultra-processed foods experienced higher levels of anxiety and depression.4 Another study involving 1,270 people linked high ultra-processed food consumption with higher stress levels.5 Trade out these unhealthy food for meals and snacks centered around nutrient-rich lean protein, whole grains, and fruits and veggies.

Cultivate community. Strong social connections can act as a buffer against stress. Studies show that positive social interactions can lead to the release of oxytocin, a hormone association with relaxation and stress reduction.6  While broadening your social circle may seem challenging, volunteering, joining a meetup group, or taking a class can be a fun way to meet people who share your interests.

Get active! Studies report that regular exercise can reduce anxiety.7 Just 30 minutes of walking every day can boost your mood and improve your health. Even small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.

Prioritize sleep. Lack of sleep can contribute to anxiety and depression. However, British researchers have found that improving your sleep quality can go a long way toward improving your mental health.8 If you find yourself tossing and turning or staring at the ceiling at 3 a.m., try turning off all electronics an hour before bedtime and making sure your bedroom is dark, cool, and quiet.

Start a gratitude journal. When you’re stressed or anxious, it can be hard to keep things in perspective. That’s where a gratitude journal can help. A 2023 study review found that keeping a gratitude journal reduced feelings of anxiety and depression while improving mood.9 To experience these benefits, simply take a few minutes daily to jot down at least three things your grateful for.

Try Supportive Supplements

Certain herbs and nutrients can support mental health and reduce the feelings of anxiety and stress. Here are four of the most well-researched:

Ashwagandha is rich in phytochemicals, including withanolides, which have been credited with this herb’s mental health benefits. A 2021 systematic review found that ashwagandha significantly reduced stress and anxiety levels, lessened sleeplessness and fatigue, and decreased serum cortisol levels when compared with placebo.10 In another study, 60 college students were randomized to take an ashwagandha root extract or a placebo for 30 days. Those taking the supplement reported increased well-being, including a sense of calm; improved energy levels; heightened mental clarity; and enhanced sleep quality. The ashwagandha group was also more likely to describe their stress as manageable compared with those taking placebo.11 Look for a standardized full-spectrum form of the herb for best results.

L-Theanine is an amino acid found in green tea that reduces the physiological response to stress. In the brain, L- increases dopamine, sero­tonin, and the inhibitory neurotransmitter glycine. It also raises GABA levels. Studies show that l-theanine induces alpha brain wave activity in a dose-dependent manner, which makes people feel more relaxed without making them sleepy.12 To get this amino acid’s full calming benefits, opt for a supplement produced via enzymatic fermentation, which ensures a 100 percent pure L-isomer-theanine.

Magnesium is the fourth most abundant mineral in the human body. Yet it’s readily depleted in the face of chronic stress. Going through a stressful period with­out sufficient magnesium can set up a deficit that, if not corrected, can linger, causing more stress that depletes even more magnesium from your system.13 While loading up on magnesium-rich foods, avoiding ultra-processed foods, and learning to identify and manage your stress triggers can help to preserve your magnesium status, it’s also important to supplement with this critical mineral. For optimal absorption, check the label to ensure you’re getting a combination of magnesium citrate and magnesium oxide.

Vitamin B-6 is one of the essential B vitamins. Research suggests that B-6 can significantly modulate serotonin and GABA production.14 GABA is a chemical messenger and inhibitory neurotransmitter found in the brain. It helps calm the nervous system by blocking certain impulses between nerve cells, immediately slowing down brain activity. This, in turn, has a calming effect that can help relieve stress and anxiety. Just be sure to choose the active form of vitamin B-6, listed on labels as pyridoxal-5-phosphate (P5P).

Seek Help

While the above DIY strategies can be helpful, sometimes it’s just not enough. That’s when therapy can help. Professional therapy—especially Cognitive Behavioral Therapy—has been shown to provide positive, lasting results, particularly for those with an anxiety disorder.15 If you are chronically stressed, anxious, or depressed, consider seeking help from a qualified in-person therapist or from online therapy such as Better Help or Talkspace.

Remember, mental health issues do not define you, and you can regain your balance and happiness. Taking steps today can help you create a happier, healthier tomorrow.

Digestive Enzymes Plus Probiotics: The Dynamic Duo for Digestive Nirvana

Posted on by Brianna Swyden

The Enzyme Connection

Enzymes are specialized proteins that play a key role in every single function that occurs in the human body. In fact, enzymes are involved in at least 4,000 biochemical reactions essential to life—and about half of these reactions involve digestion.1

The human body produces its own supply of digestive enzymes via the pancreas, stomach, and small intestine. The pancreas is the primary producer of digestive enzymes, secreting about eight ounces of critical enzymes each day, and each works in its own specific way.2  Enzymes produced by the pancreas include:

  • Amylase, which breaks down complex carbohydrates.
  • Lipase, which breaks down fats.
  • Protease, which breaks down proteins.3

Another common enzyme—lactase—breaks down the lactose in dairy. Unlike the other major digestive enzymes, it is made in the small intestine.4

Because each type of digestive enzyme has a specific job, having the right enzyme is like having the right key to open a specific lock. Without the right keys to process the foods we eat, complete digestion simply can’t occur—and that can leave you feeling gassy, bloated, and suffering from post-meal indigestion.5 Over time, a chronic lack of digestive enzymes may lead to nutritional deficiencies and more serious health problems.6

Are Your Enzymes MIA?

In a perfect world, your body would make all the enzymes it needs for optimal digestion. But as we age, the production of digestive enzymes slows down.7 Adding insult to injury, many lifestyle factors can also interfere with your body’s ability to make sufficient amounts of enzymes to break down the foods you eat. The most common include:

  • Alcohol overuse
  • Diet high in ultra-processed foods
  • High caloric intake
  • Micronutrient deficiency
  • Not consuming enough dietary protein
  • Smoking
  • Too little or too much exercise 6

A short supply of digestive enzymes can show up in a variety of ways. Some symptoms, like bloating, gas, and the feeling of fullness after only a few bites, may seem like minor inconveniences—unless they become chronic. Other symptoms, like abdominal pain, constipation, diarrhea, or food sensitivities, can signal more serious digestive issues. 6  Fortunately, you can fortify your body’s natural enzyme production with supplements.

Supplement Your Natural Enzymes

Supplemental enzymes can support the digestive process in the same way as those produced by your own body. When taken with food, digestive enzymes provide the body with what it requires so that the pancreas doesn’t need to work as hard to produce its own enzymes. This puts less demand on the digestive system, enabling it to better break down the foods we eat. New findings published in Frontiers in Nutrition report that supplementing with dietary enzymes can speed up the breakdown of a complex meal, like that cheeseburger you ate for lunch, and facilitate greater nutrient absorption. In addition, supplemental enzymes may reduce the odds of developing food sensitivities.8  New evidence that appeared in the journal Heliyon also suggests that supplemental enzymes can make your body’s own enzymes more effective.9

Supplementing with digestive enzymes can also help to ease abdominal pain or discomfort common in those with irritable bowl syndrome (IBS). In one study in the journal Biomedicine & Pharmacotherapy, 120 people with functional dyspepsia were randomized to receive either a daily dose of digestive enzymes or a placebo for two months. By the end of the study, those taking the enzymes experienced less pain plus an improvement in sleep and quality of life.10

To get the most out of a digestive enzyme supplement, look for one that contains the major enzymes—amylase, lipase, protease, and lactase—to ensure the complete breakdown and digestion of proteins, fats, carbohydrates, and dairy. It’s also smart to choose a supplement that is backed by clinical research.

When you take digestive enzymes matters, too. Unless otherwise noted, always take digestive enzymes right before eating. This ensures that the enzymes are ready to go to work as soon as food enters your stomach.

Add In a Probiotic

Research suggests that supplementing with digestive enzymes can also benefit your microbiome. One 2018 study found that routinely taking an enzyme supplement encourages the colonization of beneficial bacteria in the gut.11 But probiotics also benefit your digestive enzymes. Some probiotic bacteria produce enzymes that help digest food. What’s more, probiotics can improve the balance of the microbes in the gut, and that can improve enzyme activity.12  For overall health, look for a probiotic supplement that provides a variety of Lactobacillus and Bifidobacterium bacteria proven to promote digestive health and a strong immune system.

What about CFUs (Colony Forming Units)? When it comes to probiotics, most manufacturers maintain that more is better. In fact, it isn’t uncommon for supplements to contain 2 to 50 billion organisms in each dose. These bacteria are listed on nutrition labels as either the CFU count or simply as the number of cells the product contains. But, regardless of the number of bacteria listed on the labels, what really matters is viability.

Unfortunately, not all probiotic manufacturers guarantee that the bacteria in their products are live and viable through the expiration date. Without this type of assurance, it’s hard to tell exactly how many bacteria cells, if any, are alive when you swallow your supplement. It’s also important to make sure your supplement is resistant to stomach acid. This will ensure that the bacteria survives the journey through the stomach and are still viable when it arrives in the small intestines.

Pairing digestive enzymes with a probiotic supplement can help to optimize digestion and your overall gut health. One easy way to do this is with a combination supplement that provides an array of digestive enzymes and shelf-stable probiotics in one convenient capsule. Combined with a nutritious whole foods diet, this type of supplement can improve your digestion and support a healthy microbiome to help you achieve true belly bliss.

Why Your Family Health History Is Important

Posted on by Brianna Swyden

Knowledge is Power

Diseases often seem to run in families. One reason for this is because your biological relatives share a similar genetic background. But the genes you inherit aren’t the only factors to consider. Families also often share similar environments and lifestyles that can increase the risk of many diseases. Together, these factors can help your healthcare provider determine if you might be at an increased risk of developing a particular condition.

Even if a close relative has or has had a certain condition, that doesn’t mean you are destined get it. It just means you are at a higher risk than other people. Some chronic conditions that can be passed down among family members include:

  • Arthritis
  • Asthma
  • Blood clots
  • Certain type of cancer
  • Diabetes
  • Dementia
  • Depression
  • Diabetes
  • Heart disease
  • High blood pressure
  • High cholesterol
  • Kidney disease
  • Obesity 1

These complex disorders are influenced by a combination of your genetic factors, the  environment you live in, and (most importantly) your lifestyle choices. That means you may be able to reduce your risk of developing the same diseases your parents or grandparents suffered from—as long as you are aware of your risk.

How to Collect Your Family’s Health History

Now that you know why your healthcare provider needs your family health history, you may be wondering how to compile that all-too-important information. The National Institutes of Health suggests the following:

  • Ask questions
  • Talk at family gatherings
  • Look at death certificates and family medical records, if possible
  • Collect information about your grandparents, parents, aunts, uncles, nieces, nephews, siblings, and children. The type of information to collect includes major medical conditions and causes of death, as well as the age of disease onset and the age at death.2

Once you’ve gathered all the data, write down the information and share it with your doctor. This will allow your healthcare provider to assess your disease risk based on your family history and other risk factors. From there, your healthcare provider can recommend lifestyle changes to help prevent disease, and prescribe screening tests that can help to detect disease early.

The Epigenetic Factor

You’ve probably heard the saying “your genes are not your destiny.” Well, it’s true! While you can’t change your genes (which live inside your DNA), you can change something called your epigenome. The epigenome turns your genes on and off through a process known as methylation.3 And this can affect your susceptibility to diseases like cancer or Alzheimer’s. In other words, your diet, your habits, and your environment can influence these epigenomic switches and actually prevent or help manage many chronic conditions you may be genetically susceptible to.4

Hedge Your Bets with Healthy Habits

No matter what your risk level, your day-to-day habits can modify your epigenome and directly influence how your genes are expressed, for better or for worse. Here are five lifestyle factors that can have the biggest impact on your genes and, in turn, your overall health

Diet is one of the foundational ways you can influence your epigenome. A diet high in ultra-processed food can have a negative impact on how your genes functions, turning on disease-promoting genes while suppressing those genes that help prevent future health problems. Fortunately, a whole foods diet that revolves around lean protein, healthy fats, and plenty of antioxidant-rich fruits and vegetables can enhance the methylation process and turn off the genes that promote disease while flipping the switch on genes that protect against chronic conditions like those listed above.5  One example of an epigenetic diet is the Mediterranean diet.6

Exercise is another key way to use your epigenome to help sidestep future disease. That’s because exercise stimulates genes that support metabolic health, as well as muscle growth and repair. Exercise also reduces the risk of a number of diseases like cancer, cardiovascular disease, and neurogenerative conditions.7 But these genetic perks largely depend on the frequency, intensity, and duration of your workouts.8  This is one instance where more is often better.

Long-term exposure to toxins like air pollution or the chemicals in household cleaners or personal care products can have a negative impact the process of methylation. This, in turn, can alter gene expression, setting you up for a future disease. Taking steps to reduce exposure whenever possible may help support healthy methylation and inhibit those genes that increase your risk of disease.9 One easy way to do this is to switch out conventional household cleaners, cosmetics, and personal care products for natural alternatives.

Sleep quality is an often overlooked factor that plays a critical role in disease prevention. Studies have linked insomnia and insufficient sleep to impaired methylation. Scientists have also found that impaired methylation negatively affects sleep quality.10 Strive to get between seven and nine hours of sleep each night and prioritize the quality of your sleep. That means limiting alcohol consumption before bed, finish eating at least three hours before turning in, and sleeping in a dark, quiet, and cool environment.

Stress is a fact of modern life. But chronic stress has been found to alter DNA methylation patterns, and that can lead to changes in the expression of the genes that regulate your behavior. If you’ve ever found yourself reaching for a glass of wine or junk food during a bout with stress, you’ve seen this in action. These behaviors, combined with the direct impact stress can have on your epigenome, don’t just interfere with methylation, they can also affect your mental health and lead to feelings of anxiety and mood changes.11

Nutrients the Support Your Epigenome

Certain nutrients are important for healthy methylation and a strong epigenetic response. The following are especially important if your family health history suggests you’re at a higher-than-average risk for a particular condition.

Aged Garlic Extract (AGE) is a proprietary type of organic garlic that has been aged for up to 20 months without heat or solvents, giving AGE its unique health properties. Rich in antioxidant and anti-inflammatory compounds, studies report that AGE can protect your DNA against free radical–mediated damage and genetic mutations that can lead to chronic disease.12  This may be one important reason why AGE has been clinically shown to reduce cardiovascular risk factors while also supporting immunity, gut health, and neurological function.13,14

B vitamins, especially vitamins B2, B6, and B12, are critical for proper methylation. For instance, vitamin B2—which is also known as riboflavin—has been shown to support whole body methylation, which enhances overall health.15  Vitamin B6, on the other hand, is a coenzyme in over 140 enzyme reactions and it’s especially important for people with certain mutations of the MTHFR gene. MTHFR gene mutations affects how your body metabolizes folate and is linked to higher risk of cardiovascular issues, blood clots, and certain birth defects.16  Vitamin B12 helps make DNA, the serves as the home for your genetic information.  Adequate levels of vitamin B12 and folate are important for preventing abnormal gene expression, which can be linked to a higher risk of diseases that often run in families, like cancer, cardiovascular disease, or dementia.17 Because dietary B12 is found in animal products like meat and dairy, vegans are often deficient in this critical nutrient.18

Folate is a water-soluble B vitamin, also referred to as vitamin B9, that can be found in both foods and dietary supplements. Adequate levels of folate, as well as vitamin B12, are necessary for the proper execution of the methylation process and for supporting normal gene expression.19 Studies suggest that a folate deficiency might contribute to the development of certain health challenges, such as non-alcoholic fatty liver disease and some forms of cancer, by affecting methylation. But supplementing with folate appears to protect against many of these conditions by turning off the genes associated with these health conditions.20

Vitamin D is a fat-soluble nutrient that plays an important role in bone health, muscle function, healthy inflammation, cell growth, and glucose metabolism.21 But vitamin D also protects your genes by preventing DNA double-strand breaks and reducing DNA-damaging oxidation.22 Some studies suggest that vitamin D3—which is the active form of the nutrient—also regulates gene expression through methylation.23 

Supplementing with these nutrients and adopting the healthy habits discussed above can support a healthy epigenome, regardless of your family’s healthy history. But the first step in enhancing methylation and reducing your risk of genetic health problems is to gather the information you need so that you and your healthcare provider can develop a comprehensive plan to sidestep disease and foster optimal health for a lifetime.

Podcast – Aged Garlic Extract: A Cardiovascular Game Changer

Posted on by Brianna Swyden

Heart Health Expert Jim LaValle details an upcoming new study highlighting aged garlic extract’s positive effects on cardiovascular health, particularly in middle-aged endurance athletes.

The discussion covers the various proven advantages of aged garlic extract, including its ability to enhance VO2 max, improve arterial flexibility, reduce inflammation, and support immune function. They also explore the broader implications for cardiovascular prevention beyond just lowering cholesterol, the potential for using aged garlic extract to bolster overall health, and the failures of current dietary guidelines in addressing ultra-processed foods. The episode concludes by emphasizing the overall health benefits of consistently incorporating Kyolic Aged Garlic Extract into your diet.

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.

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.