Janus Baker, Author at Wakunaga of America - Page 2 of 24

Author: Janus Baker

Natural Ways to Improve Diabetes Wound Healing

Posted on by Janus Baker

How Diabetes Affects Your Feet

Diabetes significantly increases your risk for cardiovascular issues, including reduced blood flow. That’s important because poor circulation leads to less oxygen- and nutrient-rich blood reaching your extremities. It also compromises the microcirculation that protects the skin and soft tissues of your feet.1 That means, if you have a wound on your foot, this reduced blood flow may not be strong enough to deliver the oxygen and nutrients necessary for successful healing.

To make matters worse, diabetes also causes nerve damage—a condition called diabetic neuropathy. And that can result in tingling, pain, and numbness in your feet. If you’re unable to feel your feet, you may not notice when something goes wrong.

The Dangers of Slow Would Healing

Without the proper microcirculation or feeling in the tissues of your feet, even a seemingly inconsequential cut or blister may turn into big trouble. Because diminished blood flow can dramatically hamper your body’s ability to heal, a foot wound that’s slow to heal can easily turn into an ulcer. If you’re not careful, a diabetic foot ulcer can become infected and lead to gangrene. And that can result in amputation—of a toe, a foot, or even a part of your leg to prevent the infection from spreading. Diabetic foot ulcers aren’t just a major cause of lower limb amputations and disability but also death.2

Improve Wound Healing with Aged Garlic Extract

Aged Garlic Extract (AGE), has a long history of heart-healthy clinical results like lowering blood pressure. But several recent studies show that AGE also has the potential to improve microcirculation and facilitate wound healing.

A 2019 study published in the International Wound Journal evaluated AGE’s effects on microvascular blood flow and skin tissue perfusion—two elements key of wound healing. After randomly giving 122 patients either 2,400 mg of AGE or a placebo daily for one year, the researchers noted that the AGE group showed preserved, and even enhanced, skin microcirculation. What’s more, none of the people in the AGE group reported any negative side effects.3

A more recent investigation looked at AGE’s effect on peripheral tissue perfusion (the ability of capillaries in the body to deliver blood to the limbs) in patients with cardiovascular disease. This time, 93 volunteers took a daily dose of either AGE or a placebo for one year. The researchers found that AGE supplementation restored peripheral tissue blood flow and increase microcirculation in patients with arteriolosclerosis and coronary artery disease.4 Both are common cardiovascular conditions associated with diabetes.

Another clinical trial investigated the effects of Aged Garlic Extract on a new marker of arterial stiffness in the leg called the cardio-ankle vascular index (CAVI). The three-month trial of 65 type 2 diabetics showed that AGE had a positive impact on endothelial function and supplementation reduced CAVI when compared to healthy controls.5

More Ways to Improve Wound Healing

As promising as these results are for AGE, there’s more to improving wound healing than just taking a supplement every day. Your lifestyle habits are also worth upgrading, and strategies that focus on your heart health will give your circulation—and your healing power—a boost. Here are some effective ways to increase your ability to heal, especially when paired with AGE.

Be a little more physically active. Getting your heart rate up is key to better circulation. One of the best times to get moving is right after a meal. Just a few minutes of light-intensity walking can considerably control post-meal glucose levels compared to continued sitting.6 Not only that but a 2021 study showed a direct link between non-weight-bearing exercise, like seated workout movements, and wound size reduction.7

Focus on circulation-enhancing foods. Omega-3 fatty acids, which are found in salmon, walnuts, and flaxseed, are associated with a noticeable improvement in vascular function and reduced blood pressure.8 Antioxidants, like those in tomatoes, spinach, and eggplant, have also been shown to  promote diabetic wound healing.9 And dietary fiber, particularly from fruit like pears, apples, and oranges, appears to protect your arteries from atherosclerosis and is associated with lower cardiovascular disease risk.10

Don’t forget about vitamin D. Those with diabetes tend to be deficient in vitamin D.11 But boosting your intake of the “sunshine vitamin” can have big benefits on blood flow. In one study, 24 weeks of high-dose D supplementation was shown to improve skin microcirculation, as well as inflammatory markers, in patients with type 2 diabetes.12 Just be sure to speak with your doctor before taking high amounts of vitamin D.

Taking care of your feet starts with taking care of your heart. Pairing AGE with timely exercise and circulation-enhancing foods can help improve circulation. And that can set the stage for improved wound healing.

Check out this blog post to learn if you are a risk for developing diabetes.

A Guy’s Guide to Probiotics

Posted on by Janus Baker

Prostate Health

Your prostate is a problem waiting to happen. The most prevalent prostate problem for men under 50—and the third most common for men over 50—is prostatitis. Marked by inflammation that causes painful or difficult urination, frequent night urination, and pain in the groin, pelvic area, or genitals, prostatitis is responsible for about 2 million doctor’s visits every year.1  The cause? Oftentimes it’s a bacterial infection.

Fortunately, emerging evidence suggests that probiotics can significantly reduce the painful symptoms associated with bacterial prostatitis. In preliminary research, investigators found that probiotics can  reduce the prostate cell inflammation caused by a bacterial infection.2 What’s more, a study of chronic bacterial prostatitis in humans showed that supplementing with probiotics could prevent symptomatic recurrence, improve quality of life, and reduce antibiotic use.3

Probiotics may do even more to support prostate health. Since 1 in 8 men will be diagnosed with prostate cancer during their lifetime,  prevention is key. A recent report shows that taking a probiotic—in addition to making lifestyle changes—may delay or even prevent prostate cancer.4 It does this by improving the balance of bacteria in the gut microbiome and reversing dysbiosis, which can promote the growth of cancer cells.

Sexual Fitness

It’s a fact of life: aging affects male sex drive and function. But age isn’t the only thing that can put a damper on your love life. Research shows that there’s a strong link between the gut microbiome and men’s sexual health.5 And while you may not be able to defy Father Time, you can do something about your microbiome. And that, in turn, can improve your reproductive health. For example, one clinical trial appearing in Human Fertility showed that taking a daily probiotic significantly increased sperm concentration and motility as well as ejaculate volume. The study’s participants also experienced less oxidative stress and inflammation.6

Testosterone production also drops as a man ages. And that can present some unwanted changes, including reduced sex drive, decreased energy levels, and fatigue.7 Novel findings out of MIT and Harvard suggest that regularly consuming probiotics can boost serum testosterone levels and delay reproductive aging.8

Of course, nothing kills the mood the way digestive issues do. Gas and bloating don’t really fall into the sexy category. Thankfully, probiotics can help regulate your gastrointestinal woes and alleviate these common digestive issues, as well as abdominal pain, constipation, diarrhea, nausea, and stomach rumbling.9

Physical Performance

Whether you’re a weekend warrior or an avid adventurer, probiotics can give your physical conditioning a boost. A 2023 systematic review of 13 studies suggests that regularly consuming probiotics can influence performance-related factors such as fatigue, muscle pain, body composition, and cardiorespiratory fitness. That means you can recover faster, build more stamina, and improve your physique. And best of all, probiotics’ benefits were witnessed across a wide range of activities, from rugby to badminton to endurance training.10

Probiotics can help you stay in game shape too. An earlier review of nine studies involving endurance athletes showed that probiotics protect against post training and competition illness by strengthening the immune system, shielding the upper respiratory tract from infection, and decreasing oxidative stress.11

Mental Well-Being

Statistically, women experience depression at twice the rate that men do. But reports suggest that men are less likely to seek treatment—and they often underreport symptoms when they do speak up.12 That’s not surprising since talking about feelings isn’t really considered the most masculine trait. One way to deal with or possibly prevent depression is with probiotics. A 2016 meta-analysis showed that probiotics significantly improve mood and decrease the symptoms of depression.13 A more recent review of 16 trials backs up those findings by also showing a wealth of evidence that probiotics can improve clinical depression and anxiety symptoms.14

Probiotics’ brain benefits don’t stop there. They also help to improve cognition and memory. In a randomized, controlled 12-week trial, men taking a probiotic experience noticeably better memory when compared to a placebo.15

Probiotics are an invaluable asset to men’s health. By providing relief to a number of common male issues, a probiotic supplement is a smart addition to every guy’s health routine.

Ready to learn more about probiotics? Start here.

Easy Ways to Improve Your Immunity

Posted on by Janus Baker

Your Immune System

You probably don’t give your immune system much thought—and that’s a good thing. When things are running smoothly, the immune system is able to fight off disease-causing germs like bacteria, viruses, parasites, and fungi and remove them from the body without a hitch. It’s also responsible for recognizing and neutralizing harmful environmental substances, as well as combating chronic disease-causing changes in the body.

Your immune system has two components that accomplish these tasks: the innate immune system and the adaptive immune system. The innate immune system is your body’s general defense mechanism against harmful germs and substances. It sends out immune cells to ward off unwelcome intruders that enter the body. The adaptive immune system—also called the acquired immune system—produces antibodies to fight certain germs that you’ve encountered before. Both of these systems are closely linked and work together any time a germ or bad actor provokes an immune response.1

How to Boost Immunity

But just because your immune system may be working without complications now doesn’t meant that it couldn’t use some extra support. Here are some safe and effective ways to ensure your body is protected this cold and flu season.

Exercise and the Immune System

Physical activity, even small amounts, can work wonders for your immune system. Studies consistently show that regular exercise dramatically diminishes the dangers of inflammation, excess body mass, disease, and even mortality.2 It can also:

Reduce illness severity. Unfortunately, regular physical activity can’t totally prevent you from coming down with something every now and then, but it can help you get through it more quickly with less severe symptoms. For instance, research suggests that regular exercise can reduce the incidence, duration, or severity of  upper respiratory tract infections. But there’s a catch: although exercise of any intensity is good for your health, these benefits come from moderate- to high-intensity physical activities.3

Relieve stress. Chronic stress can weaken your immune system and increase your risk for disease. But exercise eases stress and anxiety while improving innate immunity and protecting against viral infection.4 How much is enough? The current guidelines recommend a minimum of 150 minutes of moderate-intensity aerobic activity with two days of strength training per week. So go for a bike ride, swim, or hike most days of the week—and include some resistance exercises with weights or bands every couple of days. But don’t overdo it. Overtraining or strenuous exercise, like running a marathon, can actually undermine your immune system and leave you more prone to illness.5

Foods That Keep the Immune System Strong

A strong immune system starts with the foods you eat. A healthy and balanced diet gives your body the nutrients is needs to fight against infections and viruses. Here are a few food groups worth focusing on:

Protein. Not just for building strong muscles, protein is critical for a strong immune system. Evidence shows that being deficient in dietary protein can hinder immune function and increase your risk of infection.6 That’s because protein contains essential amino acids that play vital roles in the immune system, such as regulating adaptive and innate immune cells, increasing lymphocytes (a type of white blood cell that helps your body fight off bacterial and viral intruders), and producing antibodies, cytokines, and other important immunity components.7

The Food and Drug Administration recommends that adults consume at least 50 grams of protein per day. But instead of trying to keep track of each gram, include a palm-size protein portion with every meal. For example, start with a couple of eggs for breakfast, turkey chili for lunch, and salmon for dinner. If you get hungry between meals, snack on almonds or pumpkin seeds for a satiating protein boost.

Antioxidants. Critical for healthy aging, antioxidants protect your body against harmful free radicals that cause oxidative stress—a problem that has been linked to a number of diseases.8 The best way to get plenty of these immune-supporting compounds is to fill your plate with colorful produce. A 2020 study found that the foods with the most antioxidants are magenta, blue, and red fruits and vegetables.9 That was backed up by another report showing antioxidant-rich berries, like blueberries, strawberries, and raspberries, enhance the immune system and help to guard against significant diseases.10

Probiotics. Your gut is home to more than 70 percent of the immune cells in your body.11 That’s why keeping your gastrointestinal tract in top form is essential during cold and flu season. Eating foods that contain live probiotics such as yogurt, kimchi, kefir, and sauerkraut can promote a healthy gut and therefore a healthy immune response. A recent report in the journal Nutrients shows that dietary probiotic consumption is tied to a lower incidence and duration of infections in both children and adults.12

Supplements for Optimal Immune Function

 The reality is, no one’s diet is perfect all of time. That’s where supplements come in. Supplements can fill in any nutritional gaps you may experience so you can keep your immune system in top shape even when life gets in the way. Try one or preferably more of the following supplements to reinforce your diet and stop any would-be illness in its tracks.

Vitamin C. Perhaps the best-known immunity supporter, vitamin C is critical to proper immune function. Research shows that not having enough of this key nutrient impairs immunity and increases the chances that you’ll get sick. Fortunately, taking a vitamin C supplement can effectively stabilize your levels to help fortify your immune system and prevent infection. And when you do get ill, ample stores of vitamin C can shorten the duration of your symptoms.13

Aged Garlic Extract. Garlic has a long history of immune system protection. And research published in the Journal of Health shows why: In a controlled trial during cold and flu season, healthy participants, aged 21 to 50, took either 2.56 grams of aged garlic extract or a placebo every day for 90 days. Participants in the garlic group that did get sick showed reduced cold and flu severity, including a reduction in the number of symptoms, the number of days they functioned sub-optimally, and the number of work or school days missed. The placebo group showed no such benefit.14

Olive leaf. Though olive oil gets a lot of attention for its powerful health benefits, olive leaves are also  bursting with a wealth of nutritious compounds. In fact, olive leaf extracts contain higher amounts of beneficial polyphenols than those found in extra-virgin olive oil.15 Polyphenols act as antioxidants, which defend your body from cell damage. And a recent study showed that the polyphenols from olive leaf can not only help bolster immune function but also help increase energy levels, lower blood pressure, and support the cardiovascular system.16

Astragalus. An ancient herbal medicine, astragalus is another immune booster worth including in your supplement routine. Evidence suggests that astragalus increases lymphocytes.17 It’s been shown to possess antioxidant activity that works to prevent tissue injury as well.18

You’re bound to come in contact with a bug sooner or later. But trying out these immunity-building tips can help safeguard you against whatever comes your way. Here’s to staying healthy and cold- and flu-free this fall and winter!

Mental Health Spotlight: Seasonal Affective Disorder

Posted on by Janus Baker

What Is Seasonal Affective Disorder?

Seasonal affective disorder is a type of depression that occurs only during a particular time of year.1 For most people, SAD typically begins in the late fall or early winter and ends in the spring or early summer, with January and February being the most difficult period. The American Psychiatric Society estimates that symptoms can usually last up to 40 percent of the year.

What Causes Seasonal Affective Disorder

Though SAD can be caused by a number of factors, there seems to be one common denominator: a lack of sunlight. Winter’s shorter, gloomier days just don’t provide enough sunlight to keep your mood in good spirits, and that can take a toll on your mental health. Other contributors that can increase your risk for SAD include:2, 3

Where you live. Your latitude may have something to do with your mood. The farther north you live, the more susceptible you are to bouts of winter depression.4 That’s because northern latitudes get much less sunlight this time of year than the southern ones do. For example, on the Winter Solstice (aka the shortest day of the year), Seattle sees only about 8.5 hours of daylight, whereas Miami gets 10.5.

Gender. Women are more likely to experience seasonal affective disorder than men are. In fact, one study suggests that females are more than three and a half times more likely than males to have SAD.5

Family history. Like so many illnesses, seasonal depression tends to run in families. If your family has a history of SAD or another form of depression, then you’re more likely to have it as well.

Age. Your age may also put you a risk of SAD. Young adults aged 18 to 30 are more likely to experience this type of depression than their older counterparts.

The Symptoms of SAD

Some of the most common seasonal affective disorder symptoms include:

  • Depression
  • Low energy
  • Sluggishness
  • Oversleeping
  • Loss of interest in once-enjoyable activities
  • Irritability or anxiety
  • Changes in appetite and weight
  • Difficulty concentrating
  • Feelings of hopelessness or worthlessness

How to Treat Seasonal Affective Disorder

Seasonal depression can make it hard to stay motivated, especially when it comes to healthy choices. Fortunately, you don’t have to go out of your way to improve your disposition. There are plenty of simple steps you can take each day to feel better.

Get as much natural sunlight as possible. If the sun is shining, get outside and soak up as many rays as possible. And do it without your shades on. Wearing sunglasses can significantly reduce the amount of sunlight that reaches your brain, lowering its antidepressant effects and increasing the risk of winter depression.6 This is because sunlight, even in small doses, can help boost serotonin levels and improve your mood.

Try light therapy. There’s a good chance you’re going to experience gloomy weather for a prolonged period this winter. So if the sun just won’t shine, give light therapy a shot. Bright light therapy, which can be done at home with a special light therapy lamp, has been used to effectively treat seasonal affective disorder for decades.7

Exercise regularly. Physical activity is a powerful way to fight SAD.8 Indeed, regular exercise can be as effective as prescription antidepressants for battling depression of any kind. Exercise boosts serotonin, norepinephrine, and other feel-good brain chemicals while reducing inflammation. For the most SAD-busting workout, moderate- and high-intensity resistance training appears to provide the most mental benefit.9 And if you’re able to be active outdoors in the sun, even better.

Eat healthy. Good dietary habits don’t just help prevent issues like high cholesterol, diabetes, and digestive disorders; they can also keep you in a better mood. Eating a healthy diet, like a Mediterranean-style eating plan, has been shown to protect against depression.10 More specifically, a 2018 study showed exactly which foods provide the biggest bang for your buck. Seafood, such as oysters, mussels, and salmon, and plant foods, including leafy greens, lettuces, peppers, and cruciferous vegetables, were determined to have the most antidepressant effects.11

Supplement with synbiotics. Give your mood a boost by adding a synbiotic supplement to your daily regimen. Synbiotics combine probiotics with prebiotics, which act as food for the beneficial bacteria in your gut and help them grow. While probiotics—and synbiotics—are typically used to support healthy digestion and gut health, they are also effective at improving symptoms of seasonal depression. That’s because the gut is connected to the brain via the gut-brain axis. A recent preliminary study suggests that synbiotics can help relieve the negative feelings that accompany stress.12 What’s more, another study shows that synbiotics can improve not only stress but also anxiety and depression in overweight or obese people.13

All in all, it’s completely normal to have some days when you feel a bit “off” or a little sad. But if you feel down for days or weeks at a time this winter and can’t get motivated to do things you normally enjoy, try a few of these easy-to-incorporate tips to improve your mood and overall mental well-being.

7 Smart Habits for Academic Success

Posted on by Janus Baker

7 Tips for Enhanced Cognition and Better Grades

Sure, studying hard is essential to getting good grades. But academic success starts with a healthy lifestyle. Follow these seven steps and you’ll set yourself up for a successful semester.

1.  Make smart food choices. The foods you eat play a big role in how well your brain functions. Unfortunately, campus diets are anything but ideal. Centered around fast, fried, and processed foods loaded with saturated fats and refined sugars, the typical student’s daily diet can have a negative impact on memory and cognition.1 A 2019 study confirmed that dormitory residents not only eat a lot of fast food, it also showed that overconsumption can lead to worse short-term memory.2 So instead of grabbing chicken nuggets and waffle fries at the student union, opt for a leafy green salad, a few handfuls of nuts, and some fruit.

2.  Get some exercise. With a loaded class schedule and a host of other commitments, you may not think you have any time left to exercise. The truth is, you may not have time not to if you want to get good grades. That’s because physical activity—particularly in a group setting—can translate into higher grades. A 2023 doctoral dissertation shows that increased involvement in exercise and recreational sports is associated with a higher GPA.3 Whether you play an intramural sport, hit the fitness center, or go jogging, anything that gets your heart rate up will help your cognition and your test scores.

3.  Minimize the partying. College life is full of temptation. It can be hard to focus on your studies when there’s never a shortage of opportunities to have a good time. But partying too much or too hard can lead to less than optimal cognitive performance and less than stellar grades. A national survey of college students showed that those who binge drink are 5.9 times more likely to do poorly on a test or project than those who don’t binge.4 Something to remember the next time you think about going out instead of hitting the books.

4.  Cut your screen time. Social media and video games can be a real brain-drain—and excessive use has been linked to poor scholastic outcomes. Not only that, heavy internet gaming and smartphone use tend to have a negative impact on physical activity, mental well-being, and sleep.5 They can also eat into your precious free time. Case in point: a 2023 study revealed that male college students spend just over one hour a day on social media while female students spend over two hours.6

5.  Catch some shut-eye. Good sleep on campus can be hard to come by. However, quality sleep is just as critical for academic success as studying is. In an analysis of 100 MIT students, sleep quality, duration, and consistency were associated with better academic performance.7 But what if you have no choice and have to pull an all-nighter for the big test? No dice. A study in Behavioral Sleep Medicine shows that rather than making the grade, students who study all night without sleep actually end up with a worse GPA compared to those who get in their zzzz’s.8 So instead of cramming the night before, shoot for at least seven hours of quality sleep to keep your brain sharp.

6.  Address anxiety. College students are experiencing more stress and anxiety than ever, and it’s having a serious impact on classroom performance. But while reducing anxiety is easier said than done, dealing with your mental health can go a long way toward improving your academic prospects—and your overall well-being. Fortunately, a pair of recent studies published in Frontiers in Psychology offer ways to naturally cope with the struggles of college life. One meta-analysis shows that mindfulness-based interventions is effective at reducing anxiety among college students.9 The other study suggests that students inhale aromatherapy with essential oils to help relieve test anxiety.10

7.  Take a quality supplement. Help your brain function at optimal levels with a clinically studied supplement.

Ginkgo biloba. Used in Traditional Chinese Medicine for thousands of years, ginkgo biloba boosts brain function so you can focus when it’s time to study. A review of 14 clinical trials showed that ginkgo biloba can improve memory and cognition, as well as cerebral blood flow supply, executive function, attention and concentration, non-verbal memory, and mood—all while decreasing stress.11

Ginseng. Rich in antioxidants, ginseng has been shown to improve brain function and enhance memory. A study published in the Journal of Pharmacy Research reported that ginseng stimulates brain activity to cause a more economical release of energy, which results in increased work output.12 Sounds like a no-brainer!

Aged garlic extract. This powerful antioxidant has a wide range of benefits. Often used for its heart-supporting activity, preliminary research suggests that supplementing with aged garlic extract (AGE) reduces inflammation in the brain and significantly improves both cognition and memory.13 What’s more, AGE fortifies your immune system so you won’t miss a class or a quiz. In a study of healthy individuals who got the cold or flu, the group taking the garlic supplement experienced reduced severity, fewer symptoms, and missed the fewest school days when compared to the placebo group.14

Academic success starts with your daily habits. By focusing on a healthy lifestyle as much as you focus on studying, you’ll optimize cognitive performance and set yourself up for success this semester and beyond.

Healthy Ways to Get Your Cholesterol In Check

Posted on by Janus Baker

But just because you have high cholesterol doesn’t mean there isn’t anything you can do about it. By adhering to the following strategies, you can start to lower your cholesterol in a matter of weeks. And since September is National Cholesterol Education Month, there’s no better time to take a closer look at cholesterol and to highlight effective ways to keep yours in check.

What Is Cholesterol

Cholesterol is a waxy, fat-like molecule found in every one of your body’s cells. It’s necessary for the production of hormones, vitamin D, and digestive chemicals. Your body produces all the cholesterol it needs. But cholesterol is also found in foods from animal sources, such as eggs, butter, meat, and cheese.

There are two main kinds of cholesterol:

  • High-density lipoprotein (HDL). Referred to as “good” cholesterol, HDL carries cholesterol from other parts of your body back to your liver for removal.
  • Low-density lipoprotein (LDL). Known as “bad” cholesterol, high LDL levels can lead to the buildup of plaque in your arteries.

Why Cholesterol Matters

If you have too much cholesterol flowing through your arteries, it can combine with fats, calcium, and other substances in the blood to form plaque. Plaque is dangerous because it sticks to the arterial walls, causing them to narrow and stiffen, which can cause a condition called atherosclerosis2. Over time, this buildup can constrict blood flow, putting you at a higher risk of heart attack and stroke.

Do You Have High Cholesterol?

Unfortunately, high cholesterol typically doesn’t have any symptoms. The only way to know if your levels are too high is through a blood test called a lipid panel ordered by your doctor. The test measures how much cholesterol is circulating in your blood. If your total cholesterol comes in over 200 mg/dL, then you have high cholesterol. If it’s above 240 mg/dL, then you’re at serious risk for developing coronary heart disease.3 Your LDL matters, too. Levels between 130 mg/dL and 159 mg/dL are a sign that you have borderline high levels of this harmful form of cholesterol. Anything over 160 mg/dL can radically elevate your risk of atherosclerosis and heart disease.

The test also measures your triglyceride levels. Triglycerides are another type of fat in the blood. While triglycerides aren’t part of the plaque that builds up in your arteries, high levels can help facilitate  atherosclerosis and increase your risk of heart disease.

What Can You Do About High Cholesterol?

Bringing your cholesterol down may seem like a daunting task. Fortunately, there are a number of simple things you can start doing to bring your cholesterol levels into a healthier range and reduce your risk for a cardiovascular event. The best part is that some of these changes can show immediate benefit to your cholesterol readings.

Clean Up Your Diet 

Changing your cholesterol profile starts with changing the way you eat.

Eat the right fats. Not all fats are bad for you. Some fats are an essential part of a healthy diet. But in order to see a drop in cholesterol, you have to watch out for certain fats like saturated fat, which is found primarily in red meat and full-fat dairy products, and trans-fat, which is found in fried foods and commercial baked goods. Decreasing your consumption of these types of foods can help reduce your LDL cholesterol.4 A good place to start is by switching out your butter or margarine for a high-quality extra virgin olive oil or avocado oil. Then, try making an omega-3-rich salmon and vegetable dish at least once or twice a week.

Add fiber. Data suggest that an uptick in dietary fiber may lead to a downturn in LDL cholesterol—and diminish the risk of coronary heart disease.5 Soluble fiber, which isn’t absorbed in the intestine, binds to cholesterol and removes it from the body. According to the National Lipid Association, eating 5 to 10 grams of soluble fiber per day can help lower total and LDL cholesterol by 5 to 11 points. Foods high in fiber include whole grains, lean protein, fruits, and vegetables. You can get even more soluble fiber with a supplement that contains psyllium, betaglucan, pectin, or guar gum.

Avoid sugar. Sugar-sweetened beverages aren’t doing your cholesterol heath any favors. Unfortunately, sodas, sports drinks, and fruit-flavored drinks are America’s favorite source of added sugars. A report in the Journal of the American Heart Association shows that regular consumption of these sugary beverages is linked to lower levels of good HDL cholesterol and higher levels of triglycerides in middle aged and older adults.6

Adjust Your Lifestyle

Along with tweaking your diet, shifting your daily habits can have a big impact on your cholesterol levels.

Exercise. Regular physical activity is a surefire way reduce your cholesterol levels.7 Based on the current Physical Activity Guidelines for Americans, adults need about 20 to 30 minutes of exercise every day, with 2 days of muscle strengthening activity every week. Physical activity can be anything: going for a swim, a hike, a jog—whatever gets you moving. Think you’re too old to benefit? Think again. A study of elderly individuals showed a significant decrease in their cholesterol and blood pressure levels after engaging in regular exercise.8

Quit smoking. Cigarette smoke, whether first- or secondhand, can wreak havoc on your health—your cholesterol levels included. The American Heart Association says that the carbon monoxide present in cigarette smoke increases the amount of cholesterol deposited in the inner lining of the arteries. But dropping the habit can improve your cholesterol health quickly. In fact, your HDL levels can rapidly rise in less than three weeks.9

Choose a Supplement

Give your arteries a little assistance with a supplement specifically targeted to lower cholesterol levels.

Aged garlic extract (AGE). AGE is well known for its cardiovascular benefits. Research shows that it reduces arterial stiffness, elevated cholesterol levels, and blood “stickiness,” as well as blood pressure. AGE is so effective at lowering BP that a meta-analysis of 12 trials confirmed that garlic supplements can cut the risk of a cardiovascular event by up to 40 percent—which is just as effective as standard anti-hypertensive medications.13 And another study highlighted clinical research showing that AGE lowered total cholesterol by 7 percent and LDL cholesterol by 10 percent in a group of men with high cholesterol levels.14

Lecithin. Every one of your body’s cells needs lecithin. Research suggests that taking soy lecithin daily may be used as a supplemental treatment for high cholesterol. Even better, soy lecithin was shown to contribute to a significant reduction in total cholesterol and LDL cholesterol concentrations in just the first month of treatment.10

Phytosterols. These are a group of naturally occurring compounds found in all plant foods. Because they are structurally similar to cholesterol, phytosterols compete with your body’s cholesterol for absorption in the digestive system. As a result, cholesterol absorption is blocked, and levels drop. Studies suggest that phytosterols can significantly reduce concentrations of LDL cholesterol, total cholesterol, and triglycerides in the blood.11

Omega-3s. It’s not only smart to get plenty of omega-3s in your diet, it’s also smart to fortify your intake with a high-quality supplement. Evidence suggests that omega-3 supplementation can help increase good HDL cholesterol and reduce harmful blood triglycerides levels.12

There’s no time like the present to take steps to reduce your total and LDL cholesterol—whether it’s National Cholesterol Education Month or not. Incorporate these proven strategies into your lifestyle today and  you’ll start to see benefits sooner than you might think.

What’s in Your Probiotic

Posted on by Janus Baker

What Are Probiotics?

Probiotics are live microorganisms that provide health benefits when taken in sufficient amounts.1 They work by colonizing the gut and promoting a healthy balance of microorganisms in the digestive tract. Consisting mainly of bacteria, these microorganisms are naturally present in fermented foods like yogurt, sauerkraut, kimchi, and kombucha. They’re also often added to other food products and are available as dietary supplements.

The Benefits of a Probiotic Supplement

Probiotics get a lot of attention for their positive effects on gut health—and for good reason: numerous studies show that probiotics are a safe and effective treatment for gastrointestinal issues, such as irritable bowel syndrome–related abdominal pain, bloating, and flatulence.2  But a growing body of evidence indicates that probiotics have the potential for even greater health benefits. New data suggest that probiotic use can improve GERD symptoms, such as regurgitation and heartburn.3 A daily probiotic could also alter the brain waves responsible for relaxation and attention for better brain function during exercise.4 Pre- and postnatal probiotic consumption likely plays a big role in preventing asthma.5 And probiotics’ anti-inflammatory actions can help alleviate rheumatoid arthritis symptoms, allowing RA sufferers to better perform daily activities.6

The Importance of Probiotic Strains

Unfortunately, you don’t get all of those benefits by simply “taking probiotics.” Instead, it’s critical to find the individual probiotic strain, or strains, that address your health concerns. Researchers have identified nearly 8,000 unique ones7—all with their own uses and benefits. But as always, speak with your doctor before starting a new probiotic supplement.

Understanding the names of probiotic strains will help you determine which product is right for you. Probiotics are categorized by genus, species, and specific strain code. Take, for example, Bifidobacterium bifidum G9-1, one of “The Friendly Trio” shown to improve quality of life for those with constipation.8 Bifidobacterium is the name of the genus, bifidum is the species, and G9-1 is the strain responsible for the those particular benefits. On the other hand, Bifidobacterium bifidum Bf-688 is associated with improving ADHD symptoms in children.9  Same genus and species, but different strain code and impact.

Different Species, Different Sources

There are three main types of probiotic bacterial species:

Human. Human-origin probiotics are species of beneficial bacteria that naturally occur in the human body. Despite the name, these organisms do not come from human sources; rather, human-origin probiotics contain the same species of bacteria that naturally reside in the human gut, with two of the most common ones being Lactobacillus and Bifidobacterium

Dairy. Dairy products such as yogurt and kefir contain live beneficial bacteria that are added during the fermentation process. Though effective, these probiotics aren’t for everyone as dairy products can present problems for some users. What’s more, probiotics often don’t survive the pasteurizing process used in many popular yogurts.

Soil-based. Soil-based probiotics are tiny organisms that occur naturally in the earth. They perform the same job for plants as bacteria in your gut do for you. Containing species of bacilli, these probiotics can survive in harsh conditions and have a natural resistance to stomach acid.

Which type of species is more effective? That will depend on which works best for you. That said, a 2018 International Journal of Medical Sciences report showed that human-origin strains have greater efficacy compared to probiotics that come from dairy or plant sources.10

What to Look For in a Probiotic Supplement

Besides the particular species and strain, there are a few other things to consider when choosing a probiotic supplement. First pay attention to the colony forming unit (CFU) number. This figure tells you how many bacterial cells you’ll be getting in each dose. A lot of probiotic supplements contain 1 to 10 billion CFUs per dose, with some boasting up to 50 billion CFUs or more. But more isn’t always better as higher CFU counts don’t necessarily translate to increased health benefits.

Next, make sure the probiotic is guaranteed to be live at the expiration date (not at date of manufacture) and check the date on the packaging. This matters because the CFU counts tend to decline over time, making the product less potent. And you don’t want to waste money on a supplement that will be expired by the time you take it.

Finally, do a little research. Make sure that your probiotic strain has been clinically tested so you know that it will do what you want. Remember that probiotics efficacy is not regulated by the Food and Drug Administration, so it’s important to find a product that’s been independently evaluated. Look for a brand that can show clinical studies that include the species and strains used in their blends.

Don’t Forget the Prebiotics

Because probiotics are live organisms, they need plenty of nutrients to thrive. That’s where prebiotics come in. Prebiotics are a type of nondigestible dietary fiber that serves as food for the beneficial bacteria in your gut, stimulating their growth and activity.1 When paired in a single supplement—called a synbiotic—the results are compelling: in a recent review, the combination of probiotics and prebiotics was shown to significantly reduce the risk of cardiovascular disease by improving several meaningful markers, such as LDL (bad) cholesterol and high-sensitivity C-reactive protein.11

Probiotic Supplements to Try

Maintain good colon health, relieve occasional digestive discomfort, and promote healthy immune function with Kyo-Dolphilus Daily Probiotic. Boasting The Friendly Trio™ of probiotics: Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1, and Bifidobacterium longum MM-2, this daily supplement can help get your digestive health back on track and it doesn’t need to be refrigerated.

Maximize the effectiveness of your probiotic by taking one that combines probiotics and prebiotics. Pro+ Synbiotic contains nine strains of Lactobacilli and Bifidobacteria species along with a proprietary prebiotic that feeds the good bacteria to help maintain bacterial balance.

When it comes to choosing a probiotic for better health, not any supplement will do. To find the right product, you need to understand what’s in your probiotic. Identifying the appropriate strain(s) and adding a prebiotic will go a long way in helping you achieve your health goals.

 

Empower Your Health

Posted on by Janus Baker

Taking control of your health may be easier than you think.  Here are some easy and effective ways to stay well.

Annual Checkups

The absolute best way to take control of your health is to be proactive. Getting your yearly checkup is the first line of defense for keeping your body healthy and free from illness. You can not only test for and monitor any health issues but also update vaccinations and talk to your doctor about questions or concerns you may have.

Of course, there’s more to your annual checkup than just seeing your regular physician for some blood pressure and cholesterol screenings. The American Cancer Society recommends that women protect against breast cancer by getting yearly mammograms starting at age 45. The American Cancer Society has also updated their guidelines for colon cancer screenings. Now it’s recommended that everyone get a colonoscopy at age 45 instead of 50. And the Skin Cancer Foundation suggests that you see a dermatologist once a year for a professional full-body exam to check for early indications of melanoma—more often if you have a history of sunburns or are otherwise at a higher risk of skin cancer.

Adopt a Healthy Meal Plan

Life is busy, and sticking to a healthy diet can be challenging, to say the least. When schedules get busy, fruits and vegetables are often the last things to make it onto your dinner plate. But a recent study shows that meal planning and preparation are associated with greater fruit and vegetable intake and lower body mass index (BMI).1 So prepare parts or all of meals before the week starts, and make good use of your freezer. That way you can enjoy all the benefits of healthy home-cooked meals without having to spend a lot of time and energy in the kitchen.

Watch Your Weight

A surefire way to health empowerment is through weight loss. Losing weight can have a wide range of effects on your physical health and outlook on life. Though reducing body fat can be easier said than done, there’s good news: You don’t have to lose much for benefits to kick in. A modest amount of weight loss—about 5 to 10 percent of your body weight—can improve all sorts of health concerns, including type 2 diabetes, high blood pressure, and low HDL (good) cholesterol levels.2

Regular Exercise

Consistently elevating your heart rate can work wonders for your health perspective. Exercise has been shown to provide seemingly unlimited health benefits, both physical and mental. Regular activity doesn’t just help with weight management and improve cardiovascular and musculoskeletal health; exercise can also reduce feelings of depression, anxiety, and stress while boosting self-efficacy and self-esteem.3 Fortunately, you don’t have to join a gym to fit in some fitness into your days. Look for opportunities to be physically activity. Take the stairs instead of the elevator, kick the ball around with the kids, or take the dog out for a walk around the neighborhood.  No dog? Take yourself out for a nice walk.

Daily Supplements

A few key nutrients can have a big impact on your well-being. Reinforce your health with one or more of these daily supplements.

Green nutrients. Greens like arugula, kale, and spinach are packed with vitamins A, C, and K, as well as calcium, iron, magnesium, and potassium—nutrients that every woman needs. But, while salads, soups, and smoothies are a great way to get your greens, who has time? For those days when a stint in the kitchen just isn’t in the cards, consider reaching for a powdered drink mix for a quick and convenient boost of nutrients. Brimming with vitamins, minerals, and antioxidants, products like Kyo-Green Powdered Drink Mix a great way to start the day or as an afternoon pick-me-up. To fortify your immune defense, Kyo-Green Harvest Blend combines ancient grains, plant-based nutrients, prebiotic fiber, and herbal extract phytoactives to support and maintain proper immune function.

Aged Garlic Extract. We like to say “garlic is good but aged garlic extract is better”. Studies show that Aged Garlic Extract (AGE) delivers a number of health benefits, especially for your cardiovascular and immune systems. Published studies document that AGE can reduce blood pressure in patients with uncontrolled hypertension and improve arterial stiffness, inflammation, and your gut microbial profile.4 AGE supplementation also modulates immune cell function, helping to reduce the duration and severity of colds and flu.5 Typical dosage of 600 mg of Aged Garlic Extract daily supplies strong baseline support for your heart and immune health.

Vitamin D + calcium. Bone loss can lead to osteoporosis, a condition of weak brittle bones that break easily. However, the Women’s Health Initiative trial showed that taking calcium and vitamin D together can substantially reduce the risk of bone fracture in postmenopausal women.6 Adequate vitamin D levels have also been shown to benefit muscle function and prevent injurious falls requiring hospitalization in older community-dwelling women.7

Omega-3s. Men may be more likely to suffer from heart disease, but women have a higher mortality and worse prognosis after an acute cardiovascular event.8 A recent review shows that omega-3 fatty acids docosahexaenoic (DHA) and eicosapentaenoic acid (EPA) can reduce the of risk of cardiovascular episodes, including fatal heart attacks.9 What’s more, another study showed that omega-3s are positively associated with decreased frailty and improved mobility and cognition in older people.10

 

Don’t let your well-being slip away. Going to your annual checkups, making a few tweaks to your lifestyle, and using a proven supplement are all you need to really take control of your health.

Podcast: Keeping your seasonal allergies from going into overdrive

Posted on by Janus Baker

Allergic reactions begin in your immune system. When a harmless substance like pollen is encountered by a person which is allergic to that substance, the immune system may over reach by producing antibodies that “attack” the allergen.

Listen now to learn allergy-smart tips for avoiding allergens and effective supplements for allergy relief, including Moducare® which is a plant based supplement that can help people restore and maintain balance in their everyday immune system functions.

Click here to listen to part 1 and here for part 2 of this podcast.

About Dr. James LaValle

Jim LaValle, R.Ph., C.C.N, is a nationally recognized clinical pharmacist, author, board-certified clinical nutritionist, and 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.