Janus Baker, Author at Wakunaga of America - Page 3 of 24

Author: Janus Baker

Staying Healthy on a Tight Budget is Easier Than You Think

Posted on by Janus Baker

Does a Healthy Diet Really Cost More?

A 2013 review reported that eating a healthy diet full of fruits, vegetables, fish, and nuts costs only about $1.50 more per day than eating a less healthy one.1 Though that amount would certainly be higher in today’s inflated economy, when it comes to your long-term health the principle is the same: even if you have to spend a little more now for good health, there’s a huge cost-savings benefit on potential future medical bills that can be easily avoided by eating better.

Get Serious About Supplements

In a perfect world, you’d get all the nutrients your body needs simply from the foods you eat. But life is busy and far from perfect. And though it’s important to strive to eat healthy all the time, the reality is you’re probably going to miss out on some key nutrients every now and then. That’s where dietary supplements come in. Supplements are designed to fill in the gaps in your diet, so if food isn’t providing the nutrients your body requires—whether that’s because of a busy schedule or surging prices at the grocery store—supplements are your best bet for staying healthy over both the short and long runs, even on a budget.

Health Benefits of Supplements

Aside from providing essential vitamins, minerals, and other nutrients that may be lacking from your diet, nutritional supplements offer a range of potential health benefits on their own. For example, supplementing with omega-3s can help reduce the risk for cardiovascular issues.2 Vitamin D supplements may help ward off dementia.3 A daily multivitamin may improve cognition in older adults.4 And taking high-dose vitamin B6 tablets has been shown to reduce feelings of anxiety and depression.5

Cost Effectiveness of Supplements

So if eating healthfully costs only a couple of dollars more, how is spending even more money on supplements actually cost effective? That’s what researchers set out determine in a systematic review published in Clinical Nutrition. In their report, they showed that taking nutritional supplements saves money by significantly curtailing the need for hospital visits. This was because supplement intake can reduce issues such as infections, minor post-operative complications, and functional limitations while improving quality of life. The result? An overall cost benefit, not to mention better health.6 So if you’re wondering whether you can afford supplements to maintain your health, think of it as an investment: the extra cost today is likely to save you tomorrow.

Choose Your Supplements Wisely

Not all supplements are created equal. Instead of grabbing any old bottle off the shelf, it’s important to do a little homework first. It’s essential to choose supplements that have been clinically studied and shown to be effective and safe for your intended use. Why does it matter? Because if a supplement doesn’t have any research behind it, you may be spending too much money while getting little to no health benefit. Read the label carefully and check the manufacturer website to ensure they are well established and can be reached for more information.

More Bang for Your Buck

Another smart strategy is to look for multi-purpose supplements. Instead of loading up your shopping cart with different supplements, each one designed to address just one specific health issue, you may be able to support a number of systems and functions with a single supplement. And that will allow you to spend less money and swallow fewer pills.

For instance, Kyolic Aged Garlic Extract (AGE) on its own has been shown to provide variety of health benefits, including lowering blood pressure and improving arterial stiffness,7 preventing cognitive dysfunction,8 and even treating gum disease.9  But you can also opt for a combination of AGE and several key nutrients to benefit whole-body health. For example, Kyolic Heart, Bone, and Immune Health Formula 152 pairs Aged Garlic Extract with omega-3s and vitamins D3, K2, E, and B6 for a comprehensive and convenient way to support your overall well-being, on any budget.

 

It doesn’t have to cost an arm and a leg to keep your arms and legs (and the rest of your body) healthy. Taking a targeted supplement or two, along with prioritizing a healthy diet and lifestyle, can help you stay well today while helping to save money tomorrow.

The Health Benefits of Having Fun at Every Age

Posted on by Janus Baker

The Scientific Benefits of F-U-N

Recent research has pointed to playtime as possessing a positive impact on health and well-being. In one study published the Journal of Social and Personal Relationships, daily play was linked to better mood, and greater perceived coping effectiveness with general stressors among diabetes patients.1  Another report from a UC Merced study team demonstrated that when people engage in leisure-time activity, they had lower stress levels, a better mood, a lower heart rate, and more psychological engagement. What’s more, these positive effects were shown to last for hours after the activity was over.2

Healthy Ways to Have a Good Time

These findings prove that living a long life can be all fun and games. So put fun—and your health—first by engaging in a variety of activities.

Exercise. Physical activity is a fun and powerful way to prevent and treat a number of chronic conditions, from cardiovascular disease to mental health.3 And with summer upon us, it’s the perfect time to get moving outdoors, which is infinitely more enjoyable than an indoor workout and actually better for you. According to a recent study, even a short stroll in nature improves working memory and concentration substantially more than completing the same walk inside.4 You can also take it up a notch by joining a summer softball league, a hiking club, or a community garden to start cultivating good times.

Socialize. Getting together with friends might be the most enjoyable activity of all. And it turns out that it’s also good for your health. A 2019 report in Innovation in Aging found that friendship not only influences psychological well-being but also helps maintain cognitive function and physical health in old age.5 And be sure that you and your friends get in as many laughs as possible because laughter and humor can have deep and long-lasting effects on your mental and physical health.6 So whether you go out dancing, join a new book club, or host an outdoor dinner party, socializing can work wonders for your health.

Galvanize. Stimulating your brain in fun and new ways can have a big impact on your cognitive health, especially as you age. A trial of adults aged 60 to 85 indicated that playing games significantly improved cognitive ability and effectively reversed the signs of aging.7 Thankfully, there’s no shortage of brain games like Wordle or Sudoku that you can easily download to your mobile device and play anywhere.

Tranquilize. Fun doesn’t always mean going all-out all of the time. There are plenty of enjoyable ways to unwind that are also good for your health. Some low-key pleasures like a spa day may be the just what the doctor ordered. That’s because spa treatments like massage can relax more than your muscles. Research shows that a single 45-minute massage can significantly decrease the body’s circulating levels of arginine-vasopressin—a hormone that constricts blood vessels and induces high blood pressure.8

Protect Your Health to Have More Fun

Of course, fun alone isn’t enough to maintain optimal health. But with a focused diet and a few effective supplements, you can continue having the time of your life at every age.

Nothing ruins the fun like an emergency trip to the bathroom. And stomach disturbances, such as gas, bloating, constipation, and diarrhea, may be a sign that your gut microbiome is out of balance. Fortunately, you can get it back on track with a probiotic supplement like Kyo-Dophilus Daily Probiotic. A daily probiotic promotes healthy gastrointestinal function and can relieve occasional digestive discomfort, including diarrhea.9 But the benefits of probiotics don’t stop there. They’ve also been shown to improve allergies, high blood pressure, cholesterol, and immune function.10

A greens drink like Kyo-Green Greens Blend Powdered Drink Mix is a convenient way to make sure you’re getting the extra nutrients you need. Packed with vitamins and minerals, including A, C, K, and E, iron, magnesium, and calcium, as well as amino acids and antioxidants, Kyo-Green also boosts your energy while improving your health. For instance, one study revealed that taking a greens powder every day can lower both systolic and diastolic blood pressure by about 8 percent.11 Pretty impressive for a single beverage. Just mix in water or juice and you’re good to go with all the energy you need to maximize fun.

Finally, it’s hard to have a good time if you’re stressed and tired. But with a targeted combination of Aged Garlic Extract, which possess neuroprotective effects and reduces stress-related hormones, including cortisol;12 GABA, a neurotransmitter linked to improved stress and sleep;13 and vitamins B1, B6, and B12 for energy and endurance,14  Kyolic Stress & Fatigue Relief Formula 101 can help fortify your immune system to shake off the stress and fatigue that can get in the way of those good times.

 

Incorporating fun into your daily routine is a great way to enjoy life and stay healthy. By prioritizing enjoyable activities and taking verified supplements, you can reduce stress, improve mood, enhance cognitive function, and boost your quality of life regardless of age. So get the good times rolling and start living healthier today.

Mastering Menopause — 5 Ways to Balance Your Hormones

Posted on by Janus Baker

Although menopause is a natural changeover from a woman’s childbearing years to a life free from menstrual periods, for many the symptoms of this transition can make life seem like a never-ending rollercoaster.

The Symptoms and Health Risks of Menopause

As a woman nears midlife, her production of natural estrogen and progesterone starts to decline. This can result in the all-too-familiar peri-menopausal hot flashes, night sweats, insomnia, forgetfulness, mood swings, anxiety, loss of libido, and vaginal dryness.2 But, as disconcerting and uncomfortable as these symptoms can be, the drop in these reproductive hormones can also have a serious impact on your health long after you’ve experienced your last period. These include:

  • Heart disease. Before age 55, women have a lower risk of heart disease than men, primarily because estrogen helps keep blood vessels relaxed and fosters a healthy balance between good and bad cholesterol. But by age 70, women have about the same risk for heart disease as men of the same age.3
  • Osteoporosis. Having less estrogen after menopause accelerates bone loss and puts you at greater risk for osteoporosis. One large study found that women who have severe hot flashes and night sweats during the years around menopause experience more bone loss and are at higher risk for hip fractures than women who do not have severe symptoms.4
  • Lead poisoning. Because bone begins to break down more quickly after menopause, lead stored in the bone is more likely to be released into the blood. In fact, post-menopausal women can have blood lead levels 30 percent higher than before they reached menopause. This lead increases your risk for heart disease, kidney problems, and cognitive dysfunction.5
  • Urinary incontinence. Since lower estrogen levels can weaken the urethra, about half of all postmenopausal women have trouble holding in their urine.6

Hormonal Support During “The Change”

While hormone replacement therapy (HRT) can relieve symptoms, it’s not without risk. According to The Cleveland Clinic, traditional HRT can increase systemic inflammation and the risk of breast and endometrial cancer. Long-term use can also leave you more vulnerable to cardiovascular disease.7  Fortunately, there are a number of all-natural things you can do to support your hormones and reduce the risk of future health problems.

1. Opt for foods rich in plant-based estrogens

Plant-based estrogens (isoflavones) like those in soy, chickpeas, lentils, fruits, and vegetables mimic the body’s own estrogen by binding to estrogen receptors. This in turn may reduce the risk of hormonal cancers.8  In one clinical trial, a daily dose of soy isoflavones was shown to significantly reduce hot flashes, vaginal dryness, and urinary problems in a group of perimenopausal and postmenopausal women.9  Limiting the amount of caffeine you consume and cutting back on spicy foods can also help make your hot flashes less severe. 7

2. Protect your heart and bones with exercise.

Studies show that aerobic and weight bearing exercise can strengthen both your heart and your bones.10,11 As a bonus, exercise can help lessen insomnia. Plus, working out can improve your mood and may help to relieve anxiety.12

3. If you smoke, quit!

If you smoke and are looking for yet one more reason to quit, studies show that women who smoke can go into menopause about a year earlier than nonsmokers. And for heavy smokers, it can accelerate the change by as much as two years earlier.13

4. Try these herbs to help rebalance Your reproductive hormones

Herbs have been used for centuries to relieve the symptoms of menopause. And modern research shows that our foremothers knew what they were doing. Kyolic Estro-Logic provides a proprietary blend of targeted herbs such as black cohosh, soy isoflavones, wild yam, sage, chaste berry, vervain, astragalus, and motherwort. Each of these herbs have been extensively researched for their ability to support hormonal balance and ease menopausal symptoms.14, 15

5. And don’t forget your supplements!

Since reproductive hormones also impact your heart and bones, it’s important to support healthy hormonal balance at every age and stage of life. But it’s especially crucial in the years leading up to and after menopause. Among the most important are the B vitamins, which support DNA repair and the creation of red blood cells, and regulate the nervous system. Studies show that a deficiency in this family of nutrients can have a negative impact on your bones, cardiovascular system, cognition, and mood.16 While all of the Bs matter, research reports that B6 and B12 may help reduce PMS symptoms, support healthy pregnancy, and reduce the risk of heart disease and cognitive decline in postmenopausal women. 16, 17, 18

But the B vitamins aren’t the only nutrients vital for a woman’s changing health. Adding an omega-3 supplement can help protect bones, brain, breasts, and heart while also reducing menstrual pain.19 Boosting your vitamin D and K2 levels can also help safeguard your bones and heart.20  To make sure you’re getting all the nutrients you need, look for a comprehensive supplement like Kyolic Heart, Bone, & Immune Health that pairs these essentials with Aged Garlic Extract for whole body support.

 

Taking these steps to enhance your health and quality of life can help you stay healthy and vibrant from your 20s through menopause and beyond.

The Highs and The Lows of Women’s Blood Pressure

Posted on by Janus Baker

For Blood Pressure Education Month, let’s dive into women’s heart health and dig deeper into effective ways of managing BP. From Aged Garlic Extract to healthy lifestyle choices, there are plenty of options to safely—and naturally—get your blood pressure in check.

High Blood Pressure in Women

High blood pressure, or hypertension, occurs when the force of blood flowing against the arterial walls is consistently too high. This makes the heart work harder to pump blood throughout the body. And that increases your risk of developing serious health problems, including stroke, heart disease, and other cardiovascular issues. To make matters worse, high blood pressure doesn’t usually cause any symptoms, even in severe cases, earning it the title of the “silent killer.”

Although more men (50 percent) have high blood pressure than women (44 percent),1 it turns out that women may want to pay closer attention to their blood pressure (BP) numbers. Not only do women experience events that can increase the risk of developing high blood pressure, such as pregnancy, taking birth control, and menopause.2 Researchers at Cedars-Sinai found that women’s blood vessels, including both large and small arteries, age at a faster rate than those of men. That means that a 30-year-old woman with high blood pressure is probably more likely to develop cardiovascular issues than a male of the same age.3

Low Blood Pressure in Women

On the other hand, low blood pressure, also known as hypotension, happens when the blood pressure in your arteries is abnormally low. While low blood pressure can be normal and perfectly healthy for some women, a sudden drop in BP can lead to symptoms such as dizziness, lightheadedness, fainting, blurred vision, and fatigue. It can also be a sign of a serious heart, endocrine, or neurological condition. Older women may be at particular risk as low diastolic blood pressure has been shown to be a risk marker for cardiovascular disease and all-cause mortality, especially for those with comorbidities.4

Aged Garlic Extract for Blood Pressure Health

High blood pressure is the leading risk factor for cardiovascular disease. It’s also a risk factor you can do something about, and getting your BP under control is one of the best things you can do for your health. A safe and effective way to do that is with an Age Garlic Extract supplement.

A recent trial shows just how extensively Aged Garlic Extract benefits cardiovascular health. In patients with diagnosed hypertension, daily AGE consumption over 12 weeks reduced peripheral and central blood pressure. It also improved arterial stiffness, inflammation, and other cardiovascular markers in those with elevated blood pressure.5 What’s more A growing body of evidence shows that garlic doesn’t just work to lower blood pressure; it also reduces cholesterol, inhibits platelet aggregation, and increases antioxidant activity.6

For optimum heart benefit, choose an AGE supplement specifically designed to reduce blood pressure levels. With 400 mg of AGE, Kyolic Aged Garlic Extract Formula 109 can provide a powerful boost to your cardiovascular health. It also contains heart-friendly nutrients nattokinase and l-theanine, both of which have demonstrated blood pressure–reducing effects.7 8

Lifestyle Habits for Healthy Blood Pressure

 Healthy habits play a big role managing high blood pressure.9 Here are some effective ways for women to maintain healthy blood pressure levels at any age.

Get moving. If you have hypertension, exercise is an effective way to reduce blood pressure.10 Shoot for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week to improve your BP numbers.

Eat a heart-smart diet. Try following a diet specifically geared to lower blood pressure. The Dietary Approaches to Stop Hypertension (DASH) diet can significantly reduce blood pressure, whether you have hypertension or not.11 The diet includes foods rich in potassium, calcium, and magnesium—nutrients that help control BP—while limitings foods high in sodium, saturated fat, and added sugars—well-known nemeses of cardiovascular health.

Try to lose weight. Unfortunately, evidence suggests that women are more susceptible to weight-related arterial stiffening and a rise in blood pressure.12 However, losing weight can have a positive impact on blood pressure. Dropping just 5 to 10 percent of your body weight can have huge benefits on  systolic and diastolic blood pressure levels.13

Stress less. Managing stress is an important part of maintaining healthy blood pressure.14 Strive to keep stress at a minimum with meditation, deep breathing, yoga, or with a counselor or support group.

Quit smoking. Smoking causes your blood pressure to spike and your arteries to stiffen.15 Quitting, however, can significantly improve central blood pressure and arterial stiffness.16

 

Getting a handle on high blood pressure is essential for reducing the risk of cardiovascular disease. By adding an Aged Garlic Extract supplement to your daily routine and making healthy lifestyle choices, you’ll be able to keep hypertension at bay—not only this Blood Pressure Month but all year long.

Women’s Gut Health—What You Need to Know

Posted on by Janus Baker

A sudden bout with stomach upset can put everything on an immediate and indefinite hold. Fortunately, you can avoid tummy troubles by regularly practicing good gut habits. Let’s take a closer look at how to keep your microbiome strong so you don’t get stuck on the sidelines with digestive issues.

The Importance of Gut Health

Your gut microbiome is home to trillions of microorganisms, including bacteria, fungi, and viruses. These microorganisms play a critical role in everything from digestion and metabolism to your immune function. A well balanced microbiome is a sign of a healthy digestive system. But a disruption in the balance between the beneficial bugs and the harmful microbes in your gut not only sets you up for digestive problems, it has also been linked to an increased risk of obesity, type 2 diabetes, liver disease, and several types of cancer.1

Probiotics for Gut Health

 A healthy and diverse gut microbiome can promote better digestion, boost your immune system, and improve overall health. That’s why taking a comprehensive probiotic supplement is so important. Probiotics can help keep your intestinal microflora in balance and increase digestive activity.2 These actions have been clinically shown to improve a host of digestive woes, including irritable bowel syndrome symptoms, abdominal pain, functional constipation, and antibiotic-associated diarrhea.3

When it comes to your microbiome, diversity is key. Look for a supplement like Kyo-Dophilus Enzyme+ Probiotic, which combines a beneficial trio of bacterial strains with four key digestive enzymes that assist the body’s natural ability to break down proteins, fats, carbohydrates, and dairy into nutrients the body can absorb.

Try a Synbiotic

Your body isn’t the only thing that needs the right foods to flourish. The beneficial bacteria in your gut also requires the right nutrients to thrive. That’s where prebiotics come into play. Prebiotics are a type of dietary fiber that functions as food for the bacteria in your gut. They promote the growth and activity of probiotics in the gastrointestinal tract and help improve the overall balance and diversity of the gut microbiome—key factors in healthy digestion and immune function.

Combining prebiotics and probiotics in a single supplement (known as synbiotics) can give you even better digestive support. In fact, studies show that synbiotics such as Kyo-Dophilus Pro+ Synbiotic, can significantly improve the gut microbiome by enhancing the population of probiotics and increasing digestive enzyme activity.4 Synbiotics can also help to prevent certain triggers that lead to overeating and weight gain.5 On top of that, treatment with this combo may reduce depressive symptoms in patients with major depressive disorder.6

Probiotics for Urinary Tract Infections

Forty percent of women in the United States will develop a urinary tract infection (UTI) at some point in her lifetime.7 Most commonly caused by bacteria entering the urinary tract through the urethra, UTIs can be a painful experience. While antibiotics are commonly prescribed to treat these infections, probiotics have emerged as a safe and effective alternative for handling the pathogens in the urinary tract.8

For the most UTI protection, opt for a daily dose of cranberry extract like that in Kyo-Dophilus Cran+ Probiotic. Combining probiotics with cranberry—a natural ingredient long used to support urinary tract health—has been shown to significantly reduce the risk of UTI recurrence compared to placebo.9

Eat More Gut-Friendly Foods

In addition to taking a probiotic supplement for gut health, don’t forget to focus on eating plenty of gut-favorable foods that provide plenty of dietary fiber and unsaturated fats. Good sources include avocados, beans, nuts and seeds, fatty fish, and dark chocolate. Eating more of these foods has been shown to improve both your microbiome and overall health outcomes.10

 De-Stress

 Stress and digestive disruption have long been linked. This is because stress causes elevated cortisol levels that can trigger immune system dysregulation in the gut. Over time, this can then lead to poor food digestion and less nutrient absorption in the intestines. It can also irritate and inflame the gut’s critical mucosal lining.11 If you’re experiencing gastrointestinal issues, look for ways to reduce stress in your life. Everything from meditation and exercise to laughing and journaling can help lower stress levels and reduce your chances of gastrointestinal complications.

Stay Active

 It’s no secret that getting a little physical activity can improve your health. But did you know that it can directly benefit your microbiome? Studies show that regular exercise can help manage and even prevent digestive issues. That’s because physical activity increases the abundance of beneficial gut bacteria, which in turn supports immune protection, metabolic function, and gut barrier integrity.12 Try to get 30 minutes of activity most days of the week.

 

A sudden trip to the bathroom is nobody’s idea of a good time. By prioritizing healthy digestion through diet, stress management, physical activity, you’ll foster a healthy gut microbiome and prevent digestive problems. Add a probiotic or synbiotic supplement to the mix and you’ll be on your way to belly bliss in no time.

Maximize Your Memory with This Ancient Herb

Posted on by Janus Baker

Building brain health now can help later in life when you’re more susceptible to memory loss and cognitive decline. Fortunately, you can cut your risk of developing brain fade and age-related cognitive conditions with a ginkgo biloba supplement and a few smart lifestyle hacks.

What Is Ginkgo Biloba?

One of the oldest living tree species, ginkgo biloba has a wide variety of health benefits. It’s been used for centuries to treat conditions ranging from anxiety and depression to headaches and sexual dysfunction. But perhaps its biggest claim to fame is its effect on memory and cognition. Numerous studies suggest that ginkgo biloba can improve blood flow to the brain, executive function, and memory.1

Ginkgo Biloba Supplements for Brain Health

While incorporating a ginkgo biloba supplement into your daily routine can have a big impact on your pursuit of better brain health, there’s no one-size-fits-all solution to improving cognition. That’s why it’s important to choose a supplement tailored to fit your specific needs.

Kyolic Brain Focus. Choosing a supplement with highly concentrated pure ginkgo biloba extract is a good place to start for brain support. This herbal extract works to modify blood flow and stimulate cerebral blood circulation, leading to enhanced focus and attention.2 What’s more, preliminary research shows that ginkgo biloba enhances spatial working memory, recognition, and short- and long-term recall.3

Kyolic Brain Memory. This brain-enhancing supplement pairs ginkgo biloba with Aged Garlic Extract (AGE). Not only effective for cardiovascular health, AGE possesses powerful antioxidant and anti-inflammatory properties that may improve memory. AGE also contains compounds that modulate neurotransmitter function in the regions of the brain associated with cognitive and memory deficits. Plus, these compounds scavenge free radicals to decrease the oxidative stress and may have a positive impact on spatial learning and memory performance.4

Kyolic Neuro-Logic. Designed by a board-certified neurologist, this brain-specific supplement combines ginkgo biloba and AGE with vital nutrients that have been clinically shown to support strong memory and cognition. These include vitamin B12, low levels of which have been associated with smaller brain volume;5 choline, a micronutrient that helps maintain the structural and functional integrity of cell membranes;6 and folic acid, which can protect learning and memory by preventing oxidative stress.7

Better Brain Health Hacks

Even though a high-quality supplement for brain health can give you a much needed cognitive lift, it isn’t the only thing you should focus on in your brain-enhancing regimen. Your lifestyle also has a direct effect on your risk of developing cognitive decline.8

Make intelligent food choices. The foods you eat play a substantial role in maintaining brain health. Unfortunately, the Standard American Diet is chock full of saturated fats and refined sugars, which can have a negative impact on memory and cognition.9 On the other hand, consuming high amounts of vegetables, fruits, plant proteins, monounsaturated fats, whole grains, and fish—while staying away from red meat, refined grains, and sweets—has been linked to less cognitive decline.10

Work it out. Evidence indicates that physical activity benefits brain function as well as cardiovascular health.11 Aerobic exercise, in particular, has been shown to boost episodic memory performance in adults 55 and older.12 Aerobic exercise includes most anything that gets your heart pumping like biking, jogging, pickleball, or swimming. Even a night out dancing can benefit brain health.

Catch those zzzz’s. A good night’s sleep doesn’t just allow you to refresh and recharge for a new day; sleep is a critical factor in healthy cognition and memory. Before learning something new, sleep helps prepare your brain for memory formation. After learning, sleep helps save that new information in the structure of the brain so you’re more likely to remember it. However, just one night of sleep deprivation considerably diminishes the ability to commit new experiences to memory.13 Strive to get seven to nine hours of quality shut-eye every night to improve memory retention.

Play some brain games. What could be better than improving brain health with a few fun games? Brain-training programs are an entertaining way to help prevent cognitive decline. According to a recent meta-analysis, playing computerized cognitive games improves cognitive function in unimpaired seniors aged 60 and up. In the study, researchers noticed statistically significant improvements in processing speed, working memory, executive function, and verbal memory.14 Check out a site like www.lumosity.com for a variety of brain-trainers to keep your mind sharp.

Investing in the health of your brain now can have a significant impact on memory and cognition later in life. By incorporating a ginkgo biloba supplement with healthy lifestyle habits, you will set yourself up for better brain health today and well into your golden years.

3 Ways to Add More Greens to Your Day

Posted on by Janus Baker

But even though it can be a challenge to get your greens, there are plenty of quick and easy ways to incorporate these superfoods into your daily diet.

What Are Greens?

The word “greens” gets thrown around a lot these days. But what exactly does it mean to be green? Greens are edible plant leaves that are a delicious addition to any meal. And since many greens can be eaten either raw or cooked, they are wonderfully versatile. The most popular greens include:

  • Arugula
  • Bok choy
  • Broccoli raab
  • Collard greens
  • Kale
  • Microgreens
  • Mustard greens
  • Romaine
  • Spinach
  • Swiss Chard
  • Watercress

Smart Tip: When shopping for greens, look for crisp leaves with deep colors. Avoid those that appear limp, wilted, or discolored. And try to opt for organic whenever possible. Conventionally grown spinach, kale, and mustard and collard greens are near the top of Environmental Working Group’s (EWG) “Dirty Dozen” list of fruits and vegetables with the highest levels of pesticide residue.

Why Greens Are So Important

Leafy green vegetables are an excellent source of nutrition and an important part of a healthy diet. They’re packed full of essential vitamins, such as A, C, and E, and minerals, including calcium, iron, magnesium, and potassium. In fact, one cup of cooked spinach contains a whopping 158 mg of magnesium. And a recent meta-analysis of over one million participants showed that a higher intake of dietary magnesium was associated with a 22 percent decrease in heart failure risk, a 7 percent reduction in stroke risk, a 19 percent lower risk of developing type 2 diabetes, and a 10 percent drop in all-cause mortality.1

What’s more, dark green leafy vegetables are low in calories and carbohydrates, making them an ideal food for healthy body-weight management. Green vegetables also contain dietary fiber, which helps regulate the digestive system and promotes bowel health.

3 Easy Ways to Get More Greens

Bumping up the amount of greens you eat is easier than you think. Here are three tips to get more green goodness in your daily diet.

  1. Be Prepared

Busy schedules often mean taking the path of least resistance when it’s time to eat. And that can lead straight to the drive-through or food-delivery app—options typically low in veggies. But you can give yourself a head start on healthy homemade meals by prepping your greens ahead of time and storing them in the fridge. Having them available will allow you to quickly include them into your meals with little fuss.

Frozen vegetables are also a good option. Research published in the Journal of Agricultural and Food Chemistry shows that frozen veggies like spinach retain their vitamin content, making them a healthy alternative to fresh.2 Another bonus? Frozen vegetables are often cheaper and easier to prepare. They also have a longer shelf life and are available year-round.

  1. Add Them to Every Meal

Greens go with pretty much everything. Toss some greens into your morning omelet. Include some kale or spinach in your soup or stew. Or sneak a handful into your post-workout smoothie.

And don’t let dining out distract you from your quest for more greens. Instead of the wedge salad, go for one with mixed greens. Ordering a sandwich? Turn the classic BLT into a delicious bacon, spinach and tomato sandwich. Because greens offer a rich texture and flavor, there are seemingly endless opportunities to make them part of your daily meals.

Need more inspiration? Try one of these tasty recipes:

Green Immune Boosting Shot

green shot image

Makes Two Shots

Ingredients:

  • 3 large handfuls of spinach
  • 1 medium sized cucumber
  • ½ lemon, peel removed
  • 4 teaspoons Kyo-Green Harvest Blend

Instructions:

  • Place the spinach, cucumber and lemon in a juicer.
  • Mix the Harvest Blend into the juice. Pour into two shot glasses and enjoy

Nut Butter Green Bites

nut butter bites

Makes six bites

Ingredients:

  • ½ cup almond butter
  • 1 cup pitted dates
  • 1 cup old-fashioned oats
  • ½ cup raw cashews
  • 2 tablespoons chocolate protein powder
  • 1 tablespoon Kyo-Green Harvest Blend

Instructions:

  • Place all ingredients into a food processor and pulse until a course, but moldable mixture forms
  • Form mixture into small, bite-sized balls and place on a wax paper lined cookie sheet
  • Lace in refrigerator for an hour and enjoy!

Extra “Green” Pesto

green pesto jar

Yields one cup

Ingredients:

  • 2 cups fresh basil leaves, packed (can sub half the basil leaves with baby spinach)
  • 1/2 cup freshly grated Romano or Parmesan cheese (about 2 ounces)
  • 1/2 cup extra virgin olive oil
  • 1/3 cup pine nuts (can sub chopped walnuts)
  • 3 cloves garlic, minced (about 1 tablespoon)
  • 1/4 teaspoon salt, or more to taste
  • 1/8 teaspoon freshly ground black pepper, or more to taste
  • 1 teaspoon Kyo-Green Greens Blend

Instructions:

  • Pulse the basil and pine nuts in a food processor
  • Add the garlic and cheese, and Kyo-Green Greens Blend
  • Slowly pour in the olive oil and pulse in food processor once more
  • Season with salt and pepper to taste
  1. Take a Daily Greens Powder Supplement

Whether you already consume a lot of greens or you’re trying to be more consistent with your intake, adding a greens powder supplement like Kyo-Green Powdered Drink Mix can work wonders for your health. This unique supplement boasts a powerful combination of superfoods including barley grass, which promotes sleep, protects the liver, and reduces the risk of cardiovascular disease;3 wheat grass, which regulates blood sugar, supports healthy skin, and slows cellular aging;4 and chlorella, which lowers blood pressure, decreases cholesterol levels, and speeds up wound healing.5 If that weren’t enough, these ingredients also support immunity, cognition, and gastrointestinal function.

Traveling or on the go? Kyo-Green Powdered Drink Mix is also available in convenient single-serve packets. Simply mix with juice or water for your daily dose of greens.

No healthy diet is complete without a daily supply of green nutrition. By incorporating these tips and recipes you can easily get the greens you need every day—no matter where you are.

Fix Your Gut to Fix Your Allergies

Posted on by Janus Baker

Commonly known as hay fever, as many as 60 million Americans are plagued with seasonal allergies every year.1 In an effort to ease their symptoms, they spend as much as $4 billion on allergy products annually.2 And yet, these products offer no more than temporary relief. Could it be that allergy medications are designed to just target symptoms instead of the underlying problem? And if so, what’s really at the root of your seasonal misery?

Ask any doctor and they’ll tell you that the most common cause sparking your seasonal symptoms is an immune response to airborne pollen from grasses, weeds, and trees.3  And that makes sense. After all, when you inhale pollen or other irritants, your body speeds immune cells to the site of the irritation (your nose and sinuses) so they can deal with these airborne invaders. But it turns out, it’s not quite that simple. The immune response that brings on your symptoms actually begins in your gut!

The science behind your sneezing

It’s easy to understand why this misdiagnosis happens, especially because symptoms are centered exclusively in you upper respiratory system and include:

  • cough, caused by postnasal drip (mucus dripping down the throat from the back of the nose)
  • frequent sneezing.
  • itchy, red or watery eyes (allergic conjunctivitis)
  • runny or blocked nose.
  • scratchy throat, mouth, nose and ears.3

But it turns out that seasonal allergies likely originates far from your nose. According to a study of 1,879 adults by the National Institutes of Health, people with allergies have a very different gut microbiome than those without allergies. This study found that a lack of diversity in the gut microbiota was associated with all types of allergies, especially the seasonal variety.4  This lack of diversity not only affects how the immune cells in your gut behave, it might also change the composition and behavior of the microbiome in your respiratory system.5, 6 This is because the gut and the respiratory system are connected through something called the “gut-lung axis.”7  Because your gut and your respiratory system can communicate with each other via this axis, they can influence each other’s microbiota.8

All of this is a long-winded way of saying that the state of the bacteria that makes up your gut microbiome can directly impact the immune response in your respiratory tract. And that can leave you more vulnerable to seasonal allergies. Fortunately, a growing body of scientific evidence suggests that improving your gut microbiome can reduce the risk of severe hay fever symptoms and allergy related asthma.

Maximize your microbiome to minimize your allergies

One of the most effective ways to improve your gut microbiome is with a daily dose of beneficial bacteria like those found in the Kyo-Dophilus family of probiotic supplements featuring the Friendly Trio of probiotic strains.9 These clinically studied, bio-compatible human strains include Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1, and Bifidobacterium longum MM-2. Not only do these three specific strains support a healthy gut microbiome, they have also been proven to reinforce the immune system against invaders like pollen and other airborne allergens.10

But if you suffer from severe seasonal allergies, you may need even more support. Enter synbiotics—a beneficial blend of probiotics and prebiotics. One clinical trial that appeared in the International Journal of Probiotics and Prebiotics found that supplementing with a synbiotic like Kyo-Dophilus Pro+ Synbiotic reduced sensitivity to dust mites (a common airborne allergen) in adults.11 Another trial, which involved 215 children with seasonal allergies, reported that a synbiotic significantly reduced allergy symptoms and improved quality of life.12

Taken together, these findings provide concrete evidence that probiotics, either taken alone or with a prebiotic, can go a long way in alleviating the misery of seasonal allergies. Just be aware that you won’t see immediate results. It takes time to improve your microbiome and its ability to reduce allergy symptoms. But don’t despair. There are a number of things you can do right now to get fast relieve when allergies strike.

Try an ancient technique for the modern nose

The neti pot is an Ayurvedic remedy that has been used for thousands of years throughout India to clear the sinuses. In fact, neti is one of the six purification techniques performed prior to practicing yoga. But modern science has also found that nasal irrigation can also reduce seasonal allergy symptoms by washing away pollen, mucus, viruses, and bacteria.

When researchers at the University of California San Diego examined more than 200 people who used a neti pot for their seasonal allergies, they found “statistically significant improvements” in 23 out of 30 symptoms. They also saw improvements in the participants quality-of-life.13 Another randomized, controlled trial reported that allergy sufferers who used a neti pot experienced a 27.66 percent improvement in their symptoms and a 62 percent decrease in the need for allergy medicine.14

Ready to try a neti pot for yourself? Here’s how it works:

  1. Mix warm sterile water with ½ teaspoon of pure salt in the pot.
  2. Tilt your head to the side over the sink and place the spout in the top nostril while tilting your head slightly to one side.
  3. Let the saline solution drain out of the bottom nostril.

The gentle stream of a lukewarm saline solution gently cleanses the nasal passages. The technique is not as uncomfortable or difficult as it might sound, and it can make a world of difference.

Add Aged Garlic Extract for allergies

Garlic, especially Aged Garlic Extract (AGE), may not be the first thing that comes to mind when you’re in the midst of an allergy attack but studies show that it can reduce inflammation in the nasal passages and boost your body’s immune response to pollen and other allergens. According to one study, AGE not only tamps down inflammation, it also reduces the mucus production that leads to sinus congestion.15

Live an allergy-free lifestyle

Traditionally, seasonal allergy symptoms begin in March and can last all the way through October. But experts now predict that allergy season may start even earlier thanks to climate change.16 That means it’s even more important to employ the following self-care strategies to sidestep seasonal allergies or at least reduce their impact on your life. The Mayo Clinic recommends the following:

  • Stay indoors on dry, windy days. The best time to go outside is after a good rain, which helps clear pollen from the air.
  • Avoid lawn mowing, weed pulling, and other gardening chores that stir up allergens.
  • Remove clothes you’ve worn outside and shower to rinse pollen from your skin and hair.
  • Wear a face mask if you do outside chores.
  • Clean floors often using a vacuum cleaner that has a HEPA filter
  • Use air conditioning in your house and change the filter at least once a month during allergy season.17

Five Gut-Healthy Foods to Add to Your Shopping List

Posted on by Janus Baker

In fact, everything you put into your body affects the gut microbiota that protects you from disruptive digestive disorders, including irritable bowel disease (IBD) and irritable bowel syndrome (IBS).1 Fortunately, you can take control of your gut microbiome through your shopping habits. Buying foods that work to improve digestive health—rather than undermine it—can have a profound effect on your well-being. So which grocery items will give you the biggest bang for your nutritional buck? Here are the top five foods to improve digestion and bring balance to your gut.

Fermented Foods

Fermented foods have been part of the human diet for centuries, and it’s a good idea to make them part of yours, too. Eating these foods, whether it’s sauerkraut, kimchi, kefir, or miso (just to name a few), can have a big impact on your gut health. The fermentation process leads to the production of dietary probiotics—live bacteria that when ingested, can increase the microbial diversity in the gut, even after consuming them for just a short time.2 That’s important because probiotics can reduce the risk of digestive disorders brought on by the pro-inflammatory effects of gut dysbiosis.3

But if you’re not exactly crazy about kraut, try sipping on a kombucha. Evidence suggests that drinking this bubbly beverage can boost gut microbiota while reducing inflammation, improving liver detoxification, and decreasing intestinal dysbiosis.4

Beans

An easy addition to most any meal, beans offer a wide range of health benefits—particularly for gut health. They’re loaded with gut-friendly fiber, which promotes regular bowel movements and helps maintain a healthy bacterial balance. Beans also contain resistant starch, a type of fiber that acts as a prebiotic and feeds the beneficial bacteria in the gut.5 Not only can eating beans regularly reduce the risk of gastrointestinal conditions such as inflammatory bowel disease; beans may also help reduce your chances of developing other chronic diseases, such as heart disease, diabetes, and certain types of cancer.

But which beans should you add to your gut-friendly grocery list? Any of them! Black, pinto, kidney, navy, you name it. And talk about convenient: there’s no need for cooking as canned beans are full of nutrients and perfect for keeping on standby in the cabinet. Supporting a healthy gut can be as easy as using a can opener!

Avocado

Avocados are a nutrient-dense fruit known for their high content of healthy fats, vitamins, and minerals.   They are also one of the best foods to improve digestion thanks to their anti-inflammatory, immune-modulating, and antioxidant activity.6 In a recent randomized trial that pitted avocado consumption against a control group, the avocado eaters experienced a significant alteration of intestinal bacteria compared those who didn’t eat the fruit.7

What’s even better about this superfood is that it has a domino effect on your health. People who eat more avocados tend to eat fewer carbohydrates and highly processed foods. In turn, they also eat significantly more nutritious vegetables, fruits, and lean meats. And that translates into lower body weight, BMI, and waist circumference.8

Fish

As far as protein goes, cold-water fish is about as healthy as it comes. But it’s not just their lean-protein content: this type of fish—including salmon, mackerel, black cod, whitefish, anchovies, herring, sardines, bluefin tuna, and striped bass—contains copious amounts of omega-3s that can have a significant impact on the health of your intestinal microbiota. Omega-3s possess anti-inflammatory properties, which can help reduce gut inflammation and promote the growth of beneficial microorganisms. If that weren’t enough, omega-3s also influence the gut-brain axis to positively affect mood and cognitive function, as well as alleviate anxiety and depression symptoms.9

Because this gut-healthy food is also great for your cardiovascular system, the American Heart Association (AHA) recommends eating fish high in omega-3 fatty acids at least twice weekly. One serving equals three ounces cooked, or about three-quarters of a cup of flaked fish.

Berries

Berries have become famous for their antioxidant capabilities. And an ample amount of antioxidants are essential for a healthy gut. Antioxidants help regulate the composition and configuration of gut microbiota, thereby reducing intestinal oxidative stress and the risk of inflammatory bowel disease.10

Be sure to include a range of berries into your diet. Raspberries have high antioxidant and anti-inflammatory activity.11 Blueberries boost beneficial bacteria while also acting as a prebiotic, feeding the probiotics to enhance gut health.12 And strawberries boast a wealth of minerals, vitamins, folates, and phenolic compounds.13

Probiotic Supplement

Though all of these foods are essential for good gut health, you can also improve your intestinal microbiota with a targeted probiotic supplement. Probiotics work to regulate the composition of intestinal flora and enhance the immune system.14 If your digestive health has been compromised, a proven supplement like Kyo-Dophilus Max Probiotic can help replenish your microbiome and balance your digestive system.

Next time you’re putting together your grocery list, be sure to focus on the right foods for digestive health. And remember, it’s important to eat a wide range of foods to promote healthy gut bacteria. With the right nutrients from food, along with a probiotic supplement, you can optimize digestive health and experience the downstream benefits a healthy gut provides to your overall wellness.