Janus Baker, Author at Wakunaga of America - Page 15 of 24

Author: Janus Baker

How to Boost Your Child’s Immune System

Posted on by Janus Baker

Encouraging healthy habits is a good first step. Adding a kid-friendly supplement can also boost immunity to help your child stay healthy all year long.

  1. Promote regular hand washing. Keeping hands clean is one of the most important steps your child can take to avoid getting sick and spreading germs to others. Kids (and even adults) frequently touch their eyes, nose, and mouth without even realizing it, making it easy for germs to enter the body. Hand washing can help minimize this transmission. Teach your child to wash their hands with soap and water for at least 20 seconds, about the time it takes to sing the “Happy Birthday” song twice.
  2. Prioritize sleep. To maximize immunity, children must get enough good-quality sleep. Sleep requirements can vary by age. For example, preschoolers should get between 10 and 13 hours, children ages 6 to 13 should get between 9 and 11 hours, and adolescents ages 14 to 17 need between 8 and 10 hours each night. Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.1
  3. Encourage a healthy diet. One way to keep your child’s natural defenses strong is with a balanced and varied diet. Instead of filling up on highly processed foods like cakes, cookies, and chips, try to get your child to eat a “rainbow” of fresh fruits and vegetables. The more colorful the better! Eating the right foods helps ensure that your child is getting the nutrients they need, like vitamins A (carrots and broccoli) and E (almonds, sunflower seeds, and avocados), which are needed to maintain good health and a strong immune system. Beyond A and E, here are some additional immune-boosting nutrients:
  • Vitamin C: Red and yellow bell peppers, dark leafy greens, broccoli, and strawberries
  • Vitamin D: Salmon, tuna, tofu, eggs, and cheese
  • Zinc: Beef, fortified cereals, cashews, and chicken
  1. Get some exercise. Regular exercise boosts your child’s immune function. Research shows that getting moderate exercise most days of the week increases white blood cell activity and increases the circulation of these immune cells throughout the body.2 As little as 30 minutes of physical activity a day can boost immune system activity.
  2. Manage stress. Can psychological factors like stress affect the immune system? According to some research, there may be a link. Both chronic and temporary stress can have psychological effects that can lower a body’s ability to fight off infections. Stress has been shown to lower the number and effectiveness of infection-fighting cells.3 If your child is stressed or anxious, take their feelings seriously and then take steps to help them cope. This may mean trying some kid-friendly meditation or simply spending some time outside. A little bit of fresh air and time spent in nature might be all they need to help relieve some of their stress.
  3. Try a probiotic. Probiotics add another layer of good microorganisms to the existing beneficial bacteria in your child’s body. Besides providing a wealth of digestive benefits, probiotics have been shown to support a strong immune system in children and help protect against common stomach issues like diarrhea and colic.4 When shopping for a kid-specific probiotic, opt for a chewable supplement that does not require refrigeration.

These tips can go a long way toward minimizing the number of sick days your little one experiences. They also support healthy growth and development at every age and stage of your child’s life.

 

How Poor Sleep Can Affect Your Gut Health

Posted on by Janus Baker

Why Is Sleep Important?

Sleep is an essential function. It lets your body and mind rest and recharge, leaving you refreshed and alert. However, not getting enough sleep can impair your ability to think clearly. This make sense since, as you sleep, your body works to consolidate memories and support healthy brain function.

Routinely getting a good night’s sleep also helps the body stay healthy and fight off disease.1 Although experts recommend at least seven to nine hours of sleep a night, studies show that people who regularly get fewer than six hours of shut-eye are at higher risk for diabetes, heart disease, and even stroke.2 This is because sleep is involved in healing and repairing your heart and blood vessels. Skimping on the sleep also makes it more likely that you’ll gain weight, thanks in part to higher levels of the stress hormone cortisol.3

Your immune system also relies on sleep to stay healthy. This system defends your body against pathogens and harmful substances. Ongoing sleep deprivation can change the way in which your immune system responds. If you aren’t getting enough sleep on a regular basis, you may have trouble fighting off common infections.

How Does Sleep Affect Your Gut Health?

The fact that poor sleep can affect your cognitive, cardiovascular, and immune health may not be surprising. But how does sleep impact your gut? Let’s take a look.

You may not realize it, but you have an internal clock that governs your body. Known as the circadian rhythm—this 24-hour timekeeper differs slightly for each person, but it serves the same purpose—determining when you wake up and when you sleep. It also regulates many processes in your body, including  your metabolism. Research has shown that gut bacteria heavily influences how well the body’s clock works. Because of this, it also influences when and how much you sleep. This same research showed that the shift between the day and night doesn’t just affect your circadian rhythm, but the rhythm of the gut microbes whose activities depend on your schedule.4  Things like jet lag or working the night shift can also disrupt your microbiota, eventually changing the patterns and diversity of the microbes in the gut.

Your gut microbiome also regulates the production and distribution of many different hormones, including sleep-inducing ones like dopamine, serotonin, and melatonin. An unbalanced microbiome can disrupt hormone levels, which can negatively affect sleep.

Stress can also come into play and affect your gut health and sleep quality. High levels of stress usually means poor sleep. Whether you’re stressed over finances, work, school, or relationships, those racing thoughts do no good for your ability to fall asleep. In fact, research suggests that there’s a three-way intersection between stress, sleep, and gut health.5 Luckily, there also seems to be a connection between good gut bacteria and your body’s ability to fend off stress.6  That’s why we recommend a clinically studied probiotic supplement. A comprehensive probiotic will help support a diverse collection of beneficial bacteria in your gut. This won’t just foster better overall health, it might even help you get a good night’s sleep!

 

How to Have a Healthy Holiday

Posted on by Janus Baker

But the same things that make the holidays so enjoyable can also get in the way of our well-being, both mental and physical. So how can you stay healthy during the holiday season? Let’s take a look at some of our top tips:

Manage stress. Whether it’s butting heads with a family member or burning the holiday candle at both ends, stress can take a toll on your health. If you are feeling overwhelmed, take a step back, go to another room (or outside), and breathe deeply for five minutes. Let your body relax and calm down before returning to the festivities.

Prioritize your mental health. During the holiday season, many of us look forward to festivities with friends and family. But for others, this time of year can bring on or worsen anxiety and depression. Some people may experience an increase in anxiety over things like picking the perfect gift, baking holiday favorites, or decking the halls. One important tool that can help you cope with holiday anxiety is mindfulness. Mindfulness simply means paying attention to what’s happening in your daily life. It’s about turning down the volume in your mind and living in the moment. Mindfulness is so effective that studies show that it can actually help you feel less anxious.1 Best of all, there are simple ways to practice mindfulness. One way is to simply take note of your surroundings. It may sound simple enough, but it can be hard for some people to slow down and notice the little things around them like a child laughing or a bird singing. No matter how busy you are, try to take the time to experience your environment with all your senses—touch, sound, sight, smell, and taste. For example, when you eat one of your favorite foods, take a moment to smell, taste, and truly enjoy it.

Make time for exercise: It’s easy to neglect physical activity during the holiday season. After all, it’s cold outside, there are presents to wrap, and then there’s all that decorating to do. Still, daily exercise is important for good health. Grab a family member and head outside for a 30-minute walk or take part in a virtual dance party. Not only will you get your heart pumping, but you’ll likely have fun too.

Schedule some downtime: A jam-packed holiday schedule can make it feel like your life is stuck on fast forward. We encourage you to build some down-time into your schedule so that you can rest and recuperate before the next activity. You’ll be glad you did!

Make healthy food choices: It’s tempting to overload your plate with mounds of mashed potatoes, piles of prime rib or turkey, and plenty of those ooey-gooey marshmallow-topped sweet potatoes. But should you? Maybe this year, try choosing green beans instead of green bean casserole, roasted winter squash instead of the marshmallow-laden sweet potatoes. If the menu is short on healthy dishes, try adding a salad or veggie tray. And watch your portion sizes! Instead of starving all day in anticipation of the “big feast,” eat a healthy snack a couple of hours before your holiday meal. It could be as easy as grabbing a banana or some hummus and vegetables for dipping.

In the spirit of healthy holiday food choices, we thought we would end with a tasty (yet healthy) holiday side dish for you to share with your family. Try this Cauliflower Mash instead of traditional mashed potatoes for a nutritious boost to your holiday feast. Enjoy!

Cauliflower Mashed Potatoes

Ingredients:

  • 2 heads of cauliflower
  • ½ cup cheddar cheese, grated
  • ¼ cup sour cream
  • 2 tbsp butter, softened
  • ½ tsp salt
  • 1/8 tsp black pepper
  • 2 tbsp chopped chives

Instructions

  1. Cut the cauliflower heads into florets, then steam for about 8-10 minutes, until fork tender. You can also cook the florets in an Instant Pot, by adding 1/2 cup of water to the bottom, and placing the cauliflower florets in the steamer insert. Using low pressure, steam for 8 minutes.
  2. Drain the cauliflower and allow it to cool slightly. Squeeze the cauliflower in a kitchen towel to remove any remaining water. If you’re in a hurry, use tongs or rubber gloves to handle the hot cauliflower—just don’t use your bare hands!
  3. For a chunkier mash, mix the cauliflower with the remaining ingredients by hand. For a smoother texture, puree the squeezed cauliflower in a food processor with everything but the chives for one minute or until smooth.
  4. Mix in the chives if desired or simply sprinkle on top to garnish.

 

 

Healthy Eating When You’re Older

Posted on by Janus Baker

We know what you might be thinking, but healthy eating doesn’t have to mean sacrificing the foods you love. Instead, it should be about enjoying delicious, fresh, wholesome food.

How Eating Healthy Can Affect Your Body

Whatever your age, the good news is that it’s never too late to change your diet and improve the way you feel. Eating healthy food can affect your body and overall wellness in several different ways:

  • It can help you live longer: A healthy diet can boost immunity, keep weight loss in check, and ultimately help you live longer.1 Combined with exercise, a healthy, balanced diet can also contribute to increased independence as you age.
  • It can help keep you sharp: Studies show that people who eat fruits, leafy greens, veggies, and fish may be able to improve their ability to focus and retain their cognitive abilities as they age.2
  • It can help you feel better: Eating healthy, balanced meals can give you give you more energy and it can also help you look better, which can boost your self-esteem.3 It is all connected. When your body feels good, you feel happier inside and out.

How to Create a Healthy Diet

One of the biggest tips for healthy eating is to focus on whole, minimally-processed foods that your body needs as you age. Each person responds differently to different foods, so it may take some experimentation to figure out what works best for you and your body.

Something that usually works best for everybody is to include more fruits and veggies in their meals. The more colorful, the better! Choose antioxidant-rich dark, leafy greens like kale and spinach, and also colorful veggies like carrots and squash. Make them a little more appetizing by drizzling some olive oil on top or sautéing with some chili flakes. Try to eat two to three cups of vegetables per day.

Also, make sure to up your calcium intake. Maintaining bone health as you age depends on adequate calcium levels to prevent osteoporosis and bone fractures. Good sources include milk, yogurt, and cheese.

Another helpful tip is to eat more fiber. Fiber can do so much more than just help to  keep you regular. It can lower your risk for heart disease, improve the health of your skin, and help you lose weight.  As you age, your digestive system becomes less efficient, so it’s important to make sure you’re getting enough fiber each day. Women over the age of 50 should aim to eat at least 21 grams of fiber per day, and men over 50 should try and eat at least 30 grams per day.

It’s important to keep caring for your gut health as you get older, too. The diverse communities of microbes that live in your gastrointestinal (GI) tract vary across the different stages of your life. While these fluctuations are usually pretty harmless, sometimes they can have significant effects on your health. Some of the more significant changes in your gut microbiome happen both at the start of your life and in more advanced age. These times are also when the immune system is at its weakest. For example, older people are more likely to be exposed to various drugs (including antibiotics), which can negatively impact the microbiome. They are also more likely to get GI infections and bowel conditions.5 That being said, taking a high quality probiotic supplement can help. Look for one that has been clinically tested, is viable (the live bacteria count should be guaranteed through the product’s expiration date, not just at the time of manufacture), does not require refrigeration (probiotics should be stable at room temperature and heat resistant), and is packaged in glass to avoid deterioration. It also may be helpful to select a probiotic that contains enzymes. Digestive enzymes help the body break down the main components of food like protein, fat, and carbs so that these nutrients can be absorbed.

Healthy eating is about more than just food though. It’s also about the pleasure of eating, which increases when you share a meal with those you love. You can make healthy meals more fun by grocery shopping with a friend, cooking with others, or getting a family member or friend on FaceTime so you can have a virtual dinner date.

 

 

 

 

 

 

 

 

 

 

Small Steps that Lead to a Healthier Life

Posted on by Janus Baker

What’s more, it can feel like we need to take drastic actions to see any real impact on our health. But for most people, that is simply not true! Improving your health doesn’t have to happen in one giant leap. You can take small steps to become a healthier version of yourself. And we’re here to show you how.

Simple Steps to Living a Healthier Life

  • Drink water. Staying hydrated is crucial for good health and well-being, but many people don’t consume enough fluids each day. Try and make hydration a priority, because it really does provide so many health benefits. For instance, long-term dehydration can reduce your joints’ shock-absorbing ability, leading to joint pain.1 Getting plenty of H2O helps to lubricate your joints, keeping them cushioned and flexible. Drinking water also forms saliva. This may not sound super important, but saliva helps you digest your food and keeps your mouth, nose, and eyes moist.
  • Fill half your plate with non-starchy veggies. Vegetables can be loosely classified as starchy and non-starchy vegetables. Starchy vegetables generally have more carbs and calories than their non-starchy counterparts. Examples of starchy vegetables include potatoes, corn, and navy beans. Non-starchy vegetables include spinach and other dark green leafy vegetables, carrots, broccoli, and cauliflower. Filling your plate with non-starchy veggies is a simple way to make your diet healthier.

Speaking of greens, an easy way to get an extra serving in your diet is through a powdered greens drink mix. It makes it easy because you can add some powder to your morning juice, smoothie, or even to your glass of water without having to wash and chop those  extra ingredients. Try looking for a greens powder that is a blend of superfoods designed to benefit the whole body. These include barley grass, wheat grass, chlorella, and kelp. Did you know that chlorella’s nutrient composition supports heart health?

  • Consider certain supplements. If you feel like you aren’t meeting your nutritional needs through your diet—or you’d just like to boost certain aspects of your health—supplements can help you meet those needs. Soluble fiber supplements, for example, can help you to stay fuller longer, keep you regular, and reduce your blood sugar.3

Another powerful nutrient to consider is Aged Garlic Extract. Your cardiovascular system is only as healthy as the arteries that carry your blood throughout your body. Healthy arteries are flexible with a smooth, undamaged endothelium—the single layer of cells that line the inner surface of your arteries—that allows oxygen and nutrient-rich blood to flow freely to all of your organs and tissues. But over time, the effects of heredity, unhealthy habits, and age can cause the buildup of artery-damaging plaque and calcium deposits. When arteries become damaged, a condition called atherosclerosis can occur, where blood flow can be hindered or completely blocked. Studies show that Aged Garlic Extract can help to reduce the buildup of plaque and coronary artery calcification, ultimately helping to minimize the progression of atherosclerosis.4

We believe that a probiotic can help, too. Probiotics refer to the specific live strains of “good” bacteria that help the body maintain wellness. They’re found naturally in foods like yogurt, kefir, sauerkraut, and kimchi, and they’re also available in supplement form. When you supplement the body with probiotics, you’re essentially repopulating the gut with the healthy bacteria it needs to maintain a balanced microbiome—the collection of microbes that lives in and on the human body. The microbiome can be thrown off balance by any number of factors like a lack of sleep, antibiotics, stress, travel, or a poor diet, so probiotics can play a positive role for many people. Look for a probiotic that is backed by clinical research, one that is shelf-stable (meaning they can be safely stored at room temperature and doesn’t require refrigeration), and one that lists expiry at the time of consumption, not at time of manufacture. This is important because consuming expired  probiotics won’t be as effective if the live cells have perished.

  • Get outside. Try to get some fresh air at least once a day for at least five minutes at a time. You’ll feel refreshed, more productive, and better equipped to make healthier choices.
  • Stack those zzzzzz’s. If you’re not getting the recommended seven to nine hours of sleep each night, try going to bed just 15 minutes earlier every night for a week and see how you feel.
  • Commit to exercising for at least 30 minutes every day. You’d be surprised how invigorated you will feel afterwards.

Major health overhauls, like dropping 20 pounds by summer aren’t actually necessary to getting your life on a healthy track. Focusing on baby steps—little changes you can incorporate one day at a time—is not only more doable, but is more sustainable in the long run. Try a few of the tips above to slowly but surely build out a long-term health routine that’s best for you.

 

Top Five Myths About Probiotics

Posted on by Janus Baker

You may have even heard all kinds of stories and “facts” about these crucial microorganisms. But which of these are true and which are false? Let’s take a look at some of the most common myths people have about probiotics.

Myth #1: All probiotics are the same

This is absolutely not true! Not all probiotics are created equal or are intended for the same purpose. Each probiotic strain is a live bacterium with a unique scientifically proven function in the body. And just like in life, a team composed of different players (species) with complementary skills works best. Studies have shown that multi-strain probiotics are more effective than those based on a single-strain probiotics.1 It’s important that the bacterial strains in a probiotic supplement are combined in a well-thought-out scientifically-backed way. Then, the combination of strains has to be tested to make sure they work well together, ensuring the probiotic’s efficacy.

Because each probiotic strain provides different benefits, it’s a good idea to evaluate what each strain does and compared with your health goals. Keep it simple and look for a variety of strains, as opposed to a single-strain probiotic. Then choose one that is targeted towards your specific needs.

Myth #2: Probiotics are only for digestion

Many people are under the assumption that probiotics are only used to help digestive symptoms, but that is only scratching the surface of what these microorganisms are capable of.

Did you know that behind digestion, immune support is the second most popular use of probiotics? This makes sense since about 70 percent of the body’s total number of immune cells reside in the gut. When the gut becomes unbalanced with too much unhealthy bacteria, probiotics can help to restore balance. They have been shown to secrete protective substances, which may “turn on” the immune system. This can help prevent pathogens from taking hold and causing you to get sick.2 And while probiotics may be able to bolster your immune system, what about your cognitive health? The  gut has been called the “second brain” because it produces many of the same neurotransmitters that the brain does. These include serotonin, dopamine, and GABA—all of which play a major role in regulating mood. In fact, it’s estimated that 90 percent of serotonin is made in the digestive tract. That may be why some research suggests that probiotics may help boost mood and cognitive function while also lowering stress and anxiety. For example, a small 2013 study in the Journal of Gastroenterology found that women who ate yogurt with a mix of probiotics twice a day for four weeks, were calmer when exposed to images of angry and frightened faces compared with a control group. MRIs also found that the group of women who ate the yogurt had lower activity in the insula, which is the area of the brain that processes internal body sensations like a nervous stomach or the sensation of butterflies.3

Myth #3 Probiotics need to be refrigerated to work

Bacteria are fragile. They are sensitive to light, temperature, and moisture. And although some probiotics do need to be refrigerated to preserve their efficacy (especially in the hot summer months), you shouldn’t discount a probiotic that doesn’t require refrigeration. It may even be more convenient for you in the long run! A probiotic that is labeled as “shelf-stable” means it can safely be stored at room temperature. That also means you can take your probiotic with you when you travel or are on the go.

Myth #4: Probiotics with higher CFUs are always better

A lot of people believe that the higher the CFU (colony forming units) count on the label, the better. But that is rarely the case because so many different factors can affect a probiotic’s quality—from the type of strain to the manufacturing process to packaging and shelf stability. In our opinion, the combination of bacterial strains in the probiotic is much more important than the CFU count.

Another important factor to keep in mind is the delivery mechanism. Probiotic bacteria have to survive the journey from the manufacturer to the store to your house and eventually to your large intestine. That poses many challenges, including changes in temperature and moisture. Unfortunately, in many probiotics, the bacteria die before you even get a chance to take them. Instead of the number of CFUs, focus on the efficacy of the delivery mechanism of your probiotic. For example, a dark amber glass bottle can keep out harmful moisture and light. Plastic bottles, on the other hand, can render probiotics useless as they are permeable to varying degrees of humidity. Don’t waste your hard earned money by taking the risk with a plastic bottle.

What’s more, a lot of manufacturers sometimes overload their probiotics with a high CFU count because the strains they use may not survive manufacturing or shelf storage. Probiotics need to be live when you ingest them to make a difference, so make sure they aren’t expired. Look for “live to expiration” not “live at manufacture,” on the label.

Myth #5: Yogurt, sauerkraut, and miso provide me with plenty of probiotics

While probiotic-rich foods are a great addition to your diet, you likely wouldn’t get enough to make a difference in your health. There are also several advantages to probiotic supplements versus probiotic-rich foods. For one thing, you have more control over the specific bacterial strains you ingest. This can be important in addressing specific health issues. Probiotic supplements also give you the chance to pick a multi-strain blend for microbial diversity versus a food product like yogurt, which may only contain one strain. One last advantage is that many probiotic supplements are dairy free, soy free, and gluten-free, so they can fit into virtually anyone’s diet.

Hopefully we were able to bust a few myths and clear up some confusion about probiotics. Now forge ahead and find the perfect probiotic for you! To learn more about probiotics, click here.

 

Different Types of Inflammation – Plus, A Rockstar Anti-Inflammatory Herb

Posted on by Janus Baker

But not all inflammation is beneficial. In this blog, we are going to explain the different types of inflammation and tell you about one key herb that may help to reduce its damaging effects.

How Inflammation Works

When your cells are in distress, they release chemicals to alert the immune system. The immune system sends its first responders—inflammatory cells—to trap the offending substance or heal the tissue. When this happens, blood vessels leak fluid into the site of the injury. This causes those familiar symptoms like swelling and heat. Now we know that these symptoms may be uncomfortable, but they are essential for your body to heal. So inflammation is good, but only up until a point. If you experience inflammation for too long though—for example, when inflammatory cells camp out too long in your blood vessels—they can promote the buildup of dangerous plaque in your arteries, the primary cause of heart attacks and strokes.1

Types of Inflammation

The two different types of inflammation are acute and chronic. Acute inflammation usually comes on pretty quickly, within minutes, and is generally short-lived. Many of your body’s mechanisms that spring into action to destroy invading microbes then switch gears to carry away dead cells and repair damaged ones. This type of inflammation returns the affected area back to normal in a hours or days.

Chronic inflammation, on the other hand, can persist for months or even years, and it happens when the immune system fails to halt the inflammatory process after the initial problem has been eliminated. If this type of inflammation is not dealt with, it prompts white blood cells to attack nearby healthy organs and tissues, setting the stage for a chronic inflammatory process that could eventually cause health issues like arthritis, heart disease, asthma, and more.2

Signs You May Have Too Much Inflammation

It’s easy to spot acute inflammation because it causes symptoms like redness, heat, swelling, and pain. But what about chronic inflammation? Let’s take a look at some common symptoms.

Fatigue: Feeling tired all the time could point to chronic inflammation.3 Too little, and conversely too much, sleep can create inflammation. If you are sleeping less than seven hours or more than nine hours per night, the cells in your body may respond as if you had an illness. So even if you think you’re getting enough sleep but still feel exhausted, you may want to talk to your doctor about chronic inflammation.

Digestive Issues: Ongoing digestive issues like diarrhea or gassiness could be another sign of chronic inflammation, especially in the GI tract.4 This kind of inflammation can cause bloating, cramping, and more. It’s important not to push these symptoms aside since they could signal a food allergy, irritable bowel syndrome, or Chron’s disease, to name a few. Let your doctor know if you have been experiencing ongoing digestive issues.

Brain Fog: This may come as a shock, but inflammation can also affect you mentally.5 You may find that you forget things more frequently than usual. Or you may have trouble focusing. Many times, once you treat chronic inflammation, mental clarity will reassert itself. You can jumpstart this by making a few simple lifestyle changes. Choosing healthier food might be the most straightforward and least expensive change since fast food and processed food can lead to increased inflammation. You can start by eliminating one fast food or restaurant meal each week, and incorporating a piece of fruit daily into your diet. A gradual approach can help you ease into it.

The Herb that May Be Able to Help

You’ve probably seen it in the spice aisle at your grocery store—turmeric powder. It’s a tasty spice to cook with, but it also has powerful anti-inflammatory and antioxidant effects.6 A staple in Ayurvedic medicine, turmeric comes from the underground stem of a plant that’s native to India and Southeast Asia. What makes turmeric so effective for relieving pain and inflammation is a compound within the spice called curcumin. It’s also what gives turmeric its deep yellow-orange color.

The curcumin content of turmeric isn’t very high though, so if you use it in a curry dish for instance, you wouldn’t get enough to make a material difference. If you want to experience the full health benefits from turmeric, you should try a curcumin supplement.

And speaking of curcumin supplements, we wanted to briefly touch on the bioavailability of this compound—meaning how easily it is absorbed and used by the body. In a nutshell, curcumin is poorly absorbed into the bloodstream because of its low solubility. Adding insult to injury, curcumin is also rapidly metabolized in the gastrointestinal tract and quickly eliminated by the body. Although typical curcumin supplements can provide highly concentrated amounts of curcumin, poor absorption still remains an issue. In light of this, we recommend trying to find a supplement that lists Meriva curcumin on the label since it is 29 times more absorbable than the curcumin used in ordinary supplements. As an added perk, Meriva is one of the most studied forms of the compound.

In addition to taking a supplement containing a bioavailable form of curcumin, we also wanted to end with an easy recipe for something called “golden milk.”7 This is essentially a tea containing turmeric, which is very soothing and great to enjoy before bedtime.

Golden Milk

Ingredients:

  • 1 cup coconut milk
  • ½ teaspoon of ground turmeric
  • 1 big pinch of fresh ground black pepper
  • 1 small piece of ginger root (peeled and grated)
  • 1 big pinch of cardamom
  • ¼ teaspoon honey

Instructions:

Blend or whisk all ingredients together, then warm on the stove over medium-low heat. Let it simmer for 10-15 minutes, and enjoy! To read more about inflammation, click here.

 

 

Easy Ways to Love Your Gut

Posted on by Janus Baker

We are here to serve as a friendly reminder to keep an eye on your gut health as the weather turns cooler. Read on for some simple ways you can “love your gut” and keep it healthy all season long.

Why Gut Health Matters

A healthy gut is more important than you might think. In fact, the state of your gastrointestinal tract can impact much more than your digestive system. It can affect your immune health, heart health, and even your brain health (and you can read more about that here). Considering everything your GI tract does for you, it makes sense to show it some love. First, let’s quickly discuss how your gut health can affect these three areas.

Immune Health: Seventy percent of your immune system lives in the gut, so it’s no surprise that the gut plays an important role in protecting against harmful bacteria and viruses.1 Just as your skin protects you against foreign invaders on the outside, your gut lining protects you from these pathogens on the inside.

Heart Health: It’s true that the way to your heart is through your stomach. A number of studies have shown that certain probiotic strains may help lower blood cholesterol, especially in people with high cholesterol levels. One of these studies found that Lactobacillus probiotics can help reduce both total cholesterol and LDL cholesterol levels.2 Another study of 127 people with high cholesterol reported that taking a supplement with the beneficial bacteria L. reuteri for nine weeks significantly lowered total cholesterol by 9 percent and LDL cholesterol by 12 percent.3

Brain Health: Your brain and your gut are in constant communication with each other through millions of nerves—a system known as the gut-brain axis. Several studies show that the gut microbiome may affect brain health by helping to control the messages that are sent to the brain through these nerves.4

Top Three Gut Love Tips

Now that you know how important gut health is and how it can impact different areas in the body, let’s take a look at some simple ways you can show your gut some TLC.

Eat a diverse range of foods. Eating a wide variety of plant foods and soluble fiber is linked with a greater diversity of gut bacteria.5 Here’s why: different bacteria prefer different foods, so the more diverse the diet, the more diverse the bacteria in the gut. And when it comes to bacteria, the more diverse the merrier. So try and switch up your diet day to day, and incorporate new fiber-rich vegetables, fruits, and grains into your meals.

Make exercise a priority. Studies show that exercise has a number of benefits for your gut microbiota. It increases the number of beneficial microbial species and fosters greater microbial diversity.6 Strive to get in at least 30 minutes of physical activity daily to give your microbiome the extra support it may need.

Make probiotics part of your daily routine. Probiotics are another great way to inject a bit more bacteria in your diet. Research shows that taking a probiotic supplement can help support gut health and may prevent other digestive problems. 7 Just be sure that the supplement packaging indicates that the bacteria will be live at the expiration date, rather than simply live at the time the supplement is manufactured. Keep these supplements in a cool, dark, and dry location to promote the stability of the beneficial bacteria inside.

Gut health matters a lot! And there are easy ways you can help keep your microbiome healthy and balanced. Try adding one (or all three) of these microbiome-friendly tips to your routine and give your gut some extra care and attention this fall.

 

 

 

Poor Circulation? We’ve Got You Covered

Posted on by Janus Baker

In this blog, we will discuss why circulation is important and we’ll also go over some easy ways to boost your blood flow.

Why Circulation is Important

The circulatory system is a vast network of organs and blood vessels that act both as delivery and a waste removal system for the body. Nutrients, oxygen, and hormones are delivered to your cells, and waste, such as carbon dioxide, is removed. Not only does the circulatory system keep our cells healthy, but it also keeps us alive. The heart constantly receives signals from the rest of the body that tell it how hard it needs to pump to properly supply the body with oxygen-rich blood. For example, when you’re asleep, the body sends electrical signals to the heart that tell it to slow down. Conversely, when participating in heavy exercise, the heart receives the message to pump harder to deliver extra oxygen-rich blood to the muscles.

When you have poor circulation, your blood isn’t efficiently flowing through your body. This can lead to a variety of issues, including numbness (e.g., your hands/feet falling asleep). While occasional numbness isn’t life-threatening, if your circulation is chronically poor, you are likely facing more serious problems like swelling or fatigue. If this sounds familiar, there are a few things you can do to improve your circulation.

How to Improve Circulation

Exercise. If you are dealing with poor circulation or would just like to give your circulation a bit of a boost in general, one of the easiest ways to get your blood pumping is through exercise. The good news is that you don’t have to run a marathon. Any exercise that gets your heart rate up can improve circulation.1 This includes walking! Just 20 to 30 minutes of brisk walking in your neighborhood most days of the week will benefit your circulation. Once you feel more comfortable moving on to more challenging exercises, you’ll see your circulation improve even more. But don’t overdo it! Take your time progressing to different forms of exercise like running, biking, swimming to avoid injury.

Eat fish. Not just any fish, oily fish. The omega-3 fatty acids in oily fish like salmon, tuna, and sardines promote cardiovascular health and improve circulation.2 And for those who are vegetarian or vegan, kale and walnuts actually contain a small amount of omega-3 fatty acids. Supplements containing omega-3 fatty acids are another option for people who do not eat fish.

Get rid of stress. Stress is one of the most damaging things you can do to your body. When you are stressed, the body goes into what is called “fight or flight” mode. Heightened stress can cause a sudden rise in blood pressure, which places a greater strain on the walls of your blood vessels.3 To reduce stress, try yoga or meditation, limiting your caffeine intake, and listening to relaxing music.

Cut back on alcohol. Moderate alcohol consumption can be okay for your body, but be sure you know how to define what “moderate” means. For men, that means no more than two drinks per day. For women, that means just one. Drinking any more than that can lead to your arteries hardening, which hinders your body’s ability to let blood flow properly.4

The right supplement can also help if you’ve been diagnosed with or are at a high risk of atherosclerosis or some other circulatory problem. We recommend finding a supplement containing Aged Garlic Extract (AGE), Vitamin E, Hawthorn Berry, and Cayenne Pepper, which have all been shown to help alleviate poor circulation, overall heart health, and can also help to improve cholesterol levels. Let’s dive a little deeper into each of these nutrients below, and see just how they can help to support healthy circulation and cardiovascular health.

Aged Garlic Extract may have the single biggest impact on the heart health of any known dietary supplement. Research suggests that it supports healthy blood pressure and reduces oxidized LDL cholesterol levels, lowers homocysteine levels (a common amino acid found in the blood that in high levels, increases the risk of developing heart disease), and improves the elasticity of blood vessel walls.5  Hawthorn Berry is well known for the cardiac benefits it provides, including improved coronary artery blood flow, as well as improved blood flow to the extremities.6 Research shows that ingesting cayenne pepper can increase circulation, improve blood vessel strength, and reduce plaque buildup in your arteries.7 Last but not least…Vitamin E! This fat-soluble vitamin, which the vast majority of us fall short on, helps support healthy circulation – and it does this by helping thin your blood. Try aiming for 800 IE per day.8

Whether you have poor circulation, or would just like to give your circulatory system a boost, incorporating these tips can help encourage a more robust blood flow, and support your circulatory system.