Janus Baker, Author at Wakunaga of America - Page 6 of 24

Author: Janus Baker

Make Back to School Healthy

Posted on by Janus Baker

Make Back to School Healthy

That’s because fall also heralds the start of cold and flu season. Although it’s important to make sure the little scholars stay healthy in the classroom, students aren’t the only ones who get sick this time of year. Teachers and parents are also at risk of catching any bug that’s circulating around campus. And the last thing you need right now is to be stuck on the sidelines with an illness. Let’s make back to school healthy!

Back to School Means More Colds and Flu

According to Johns Hopkins Medicine, most kids get six to eight colds per year—and children who attend daycare get even more. Most respiratory illnesses have been shown to occur in the fall and winter, when children are indoors and exposed to more germs.1 And that means your exposure goes way up, too! Making matters worse, humidity also drops this time of year, and that makes nasal passages drier, putting you at greater risk for infection.

Tips for a Healthy Back to School Season

Sidestepping illness isn’t always easy. But following a few proven steps can help to keep your risk of getting sick this year to a minimum.

Wash your hands. Germs live on surfaces—and kids seem to touch everything. That’s why washing your hands can be one of the most effective ways of eliminating any bacteria and viruses you may encounter throughout the school day. The Centers for Disease Control recommends washing with soap and warm water for at least 20 seconds, which is about how long it takes to sing the “Happy Birthday” song twice. And remember: hand sanitizer should be used as addition to, not as a substitute for, handwashing.

Make sure that you’re eating healthy. Back-to-school schedules can leave you with little time to focus on eating right. Though the drive-thru or pizza delivery may be crowd-pleasing time-savers, the foods they offer are typically devoid of any meaningful nutrients, and that can create the perfect environment for an illness to take hold. That’s because what you eat has a direct impact on the makeup and activity of your gut microbiota, which affects both your physical and mental health.2 Fast and prepackaged meals are also loaded with unhealthy fats and additives. A recent study showed that a high-fat diet can hinder the activation of T-cells, which help protect the body from infection.3 So instead of leaving your dinner choices to the last minute, take a couple of hours over the weekend to meal prep for the upcoming week. That way, you can make sure you’re eating healthy while saving time when you need it most.

Try to manage stress. Let’s be real: back-to-school stress is unavoidable. No matter how good a planner you are, the sudden flurry of activity that the fall brings can leave you feeling frazzled. Schedules are instantly more hectic, and the constant stress of being pulled in every direction can leave your immune system vulnerable to harmful invaders. If back to school stress becomes chronic, it can wear your immune system down, and open you up to a host of more-serious health issues, including inflammatory bowel disease (IBD).4    Pay attention to how you feel and how your body is reacting to all the extra curricular activity during this time. Don’t let stress overtake you.

Take five. Blocking out a little time each day to unwind can do wonders for your well-being. Meditation can not only clear your head and reduce stress, it can have an impact on excessive or persistent inflammation that comes with a sluggish immune system.5 If you’re new to this practice, a good place to start is by downloading a meditation app on your phone, such as Calm, Headspace, or Serenity.

Get plenty of sleep. Shifting schedules, extracurricular activities, and late nights can really mess with your sleep routine. But not getting enough shut-eye can negatively affect immune response and lead to increased pro-inflammatory activity, which can increase your risk of catching whatever’s going around. It can also increase your risk of developing an inflammation-related chronic disease over the long run.6 However, if you find that getting the recommended seven to nine hours of sleep each night just isn’t in the cards, at least try to keep a consistent sleep schedule. Hit the sack at the same time every night, as a regular sleep schedule may be more important than how many hours you log each night.

Level up your immunity with a supplement. Even if you take precautions this cold and flu season, it may not be enough to ward off every bug you encounter. That’s why it’s smart to give your immune system a little added support with a clinically proven supplement. One supplement that has been shown to be effective at reinforcing your immune response during cold and flu season is Aged Garlic Extract (AGE). Taking AGE can enhance immune-cell function and reduce the severity of colds and flu.7 It’s also been shown to reduce inflammation and improve your gut’s microbial profile.8

Even better, a supplement that pairs AGE with other immune-supporting nutrients can provide you with an extra layer of protection when it’s time to go back to school. Look for a supplement containing not not only the power of aged garlic but also vitamin C, which has been reported to both prevent and treat respiratory and systemic infections.9  But its immune-supporting benefits don’t stop there. This unique formula also boasts astragalus, medicinal mushrooms, and oregano—a trio of proven herbs shown to upregulate your defenses.

Going back to school is challenging enough on its own. But adding in cold and flu season requires giving your health a little extra attention. With these steps, you can protect yourself so you and your students won’t miss any time away from school.

Plant-Based Foods for Better Health

Posted on by Janus Baker

The problem is, only about a tenth of American adults get the recommended five servings of fruits and vegetables per day!1 Fortunately, gearing your diet toward more plant-centric foods doesn’t have to involve a huge lifestyle change. Let’s check out some plant-based foods for better health.

The Health Benefits of a Plant-Based Diet

Meat has been the centerpiece of the American diet for years. But over the past couple of decades, eating trends have started to shift away from animal proteins in favor of plant-based foods. And there’s good reason: studies show that consuming a plant-based diet can reduce the risk of cardiovascular disease, the need for drugs as treatment, and all-cause mortality.2 3

A large part of those health benefits comes from the antioxidants that plant-based foods contain. These powerful compounds neutralize damaging free radicals that attack your cells and increase your risk of conditions like cancer, diabetes, and heart disease. Antioxidants, especially polyphenols, have been shown to improve cardiometabolic health and brain function.4 Good sources include apples, beans, cherries, green tea, nuts, onions, spinach, and even chocolate (who says sweets can’t be good for you?).

The Environmental Impact of Your Food

Another reason to make a move toward a plant-based diet is the harm that factory farming has on the environment. Large-scale livestock operations require substantial resources, and they produce massive amounts of waste that often contaminates the air and water nearby. Worse yet, the animals raised in feedlots and other industrial livestock operations are subjected to inhumane conditions and are routinely given antibiotics, pesticides, and growth hormones—all of which get passed on to you when you eat it.

On the other hand, plant-based foods have a much smaller impact on the planet. This is especially true for regenerative agriculture or organic farming, both of which create healthier, more nutritious food. Another option? Vertical farming, which is an extremely efficient and sustainable food-production method. It uses less water and energy than traditional farming, and since it’s indoors, farmers are shielded from bad weather and pests, so they can produce food year round.

Steps to Increase Your Plant Intake

Increasing the amount of plant-based foods you eat is easier than you might think. Here are some simple ways to incorporate more fruits and veggies into your everyday meals:

Know what a serving is. It’s important to know what you’re aiming for. For fruits like apples and bananas, a whole piece is typically equal to one serving. For smaller fruits like berries and grapes, a few handfuls should do the trick. But skip the fruit juices as they are often riddled with sugar. The same basic principle can apply to vegetables: a whole sweet potato or a large tomato will suffice. Other veggies like broccoli and baby carrots get a couple handfuls. And two to three cups of leafy greens will give you a single serving.

Start Slowly. Good habits don’t form instantly. Start by incorporating a piece of fruit with your morning muffin for a week. Then add a side salad to your lunch order. From there you can work your way up to the recommended five servings of fruit and vegetables each day.

Swap out snacks. Popular snack foods like chips and ice cream are packed with sugar, salt, unhealthy fats, and preservatives that can undermine your health. In fact, consuming more than four servings per day has been linked to a 62 percent increased risk for all-cause mortality.5 So ditch the chips for a couple handfuls of nuts or trail mix. And nix the ice cream for a berry smoothie bursting with immune-supporting antioxidants.

Eat the rainbow. Although an apple a day may keep the doctor away, eating a wide variety of colorful foods will give your body the key vitamins and minerals it needs to stay healthy. Vibrantly colored fruits and veggies are loaded with beneficial phytochemicals. And a high dietary intake of phytochemicals is associated with a reduced risk for cardiovascular and other diseases.6

Try a supplement. Adding a high-quality supplement can give your body a big boost of green nutrition, particularly if you struggle to eat enough plant-based foods throughout the day. For an immediate impact, go for a powdered green drink mix like Kyo-Green Greens Blend. Loaded with superfoods like barley, wheatgrass, and chlorella, it’s a powerful source of natural nutrients necessary for optimal health in a great tasting, easy-to-use powder.

Stay hydrated. One of the main complaints some people have with plant-forward diets is that their meals just aren’t filling enough.7 But drinking plenty of water will help keep you satiated while aiding metabolism. One study showed that drinking an extra 50 ounces of water everyday worked as an appetite suppressor and even lead to weight loss in overweight women.8 Not only that, gulping down more water will keep your gut happy and your bowels functioning properly.

Animals don’t have to be the center of your food universe. Replacing meats and processed snacks with a colorful array of plant-based foods can have a beneficial effect on your health as well as the health of the planet.

Summer Health and Safety Tips

Posted on by Janus Baker

But with the nicer weather comes the potential for danger. From the sun’s rays to the foods on your plate, summer is full of hazards hidden in plain sight. Since August is Sun Safety Month, it’s the perfect time to shine a light on how to protect your skin from sinister sun damage. We’ll also dive into hydration, food safety, and healthy traveling so you can revel in all of the summer vibes without any setbacks.

Smart Sun Safety

Whether you’re at a ballgame, the beach, or out in the yard, soaking up the sun is one of summer’s great pleasures. But even though you may love how your new tan looks, overexposure to the sun’s damaging ultra violet (UV) rays is the No. 1 cause of most cases of skin cancer. Fortunately, by employing the following sun-safety tips, you can protect against the dark side of the sun while still enjoying all the fun it offers.

Use plenty of sunscreen. Regular sunscreen use doesn’t just prevent a nasty sunburn; it can reduce your risk of skin cancers such as squamous cell carcinoma.1 In an analysis of 10 studies on the effectiveness of sunscreen, all of the studies showed that its use either reduced or prevented UV radiation damage.2 Apply a broad-spectrum sunscreen boasting at least 30 SPF every day (even if it’s cloudy!). And don’t forget the kids! Exposure to high levels of UV radiation during childhood can increase their melanoma risk when they’re older.3

Don’t skimp. Unfortunately, even when people do remember to put on sunscreen, they aren’t putting enough on. And that could actually be reducing the SPF number stated on the bottle.4 Most adults tend to wear between one-quarter and one-half of the recommended thickness, so don’t be shy when lathering up.

Reapply often. A 2018 study showed that putting on two consecutive layers of sunscreen provides the most protection from the sun. That’s because the second application evened out thin areas and hit spots that were missed the first time.5 It’s also a good idea to reapply sunscreen every couple of hours or after spending any time in the pool, lake, or ocean. Even though some lotions claim to be “water-resistant,” getting wet causes a significant reduction in the efficacy of sunscreen.6 And you’ll lose even more if you’ve already applied lotion or other cosmetics prior to putting on sunscreen.7

Stay cool. Direct sun exposure isn’t the only danger that you have to be aware of this summer. Soaring temps cause heat-related hospital visits to spike from May to September, with 65 percent of heat deaths coming in July and August each year.8 But with more severe and longer-lasting heat waves, it’s more essential than ever to stay cool and out of the sun whenever possible.

Stay hydrated. Drinking plenty of water will help keep your core temperature down. It also fosters better cognition, immunity, and organ function. But while chugging plenty of H20 is great for your health, you can maximize the benefit of your water intake by mixing in a nutrient-dense powdered greens drink mix. Not only are these drink mixes full of natural superfoods that improve overall health, you can opt for a mix specifically targeted to support your energy, immunity, or digestion.

Tips for Eating Outdoors

Picnics, BBQs, cooking over a campfire—nothing says summer like enjoying a meal outside. But cooking and transporting foods outdoors require an extra level of care to ensure that your foods stay safe to eat. Here are a few food safety tips to ensure that your meals fresh and free from damaging microbes.

Handle food properly. Hotter summer temperatures create the perfect environment for pathogens to grow, putting your food in the danger zone. Leaving food out for too long causes bacteria like  Salmonella and E. coli to grow to illness-causing levels. That’s why it’s important to keep cold foods cold until they are to be cooked or eaten. If you’re going on a picnic or  camping trip, don’t take perishable meat or poultry products without proper cold storage to maintain the adequate temperature.

Cook to temperature. Firing up the grill is one the best parts of summer. But that doesn’t mean you should crank it up to full blast. According to the American Institute for Cancer Research, foods cooked at high temperatures contain harmful carcinogens. Use medium heat or move food to the cooler spots on the grill. And use a meat thermometer to judge when food is cooked through. This is especially important when you’re cooking chicken or pork, which need to be cooked to higher internal temperatures.

Take care. Cooking outdoors comes with its own set of hazards. Things like lighter fluid and sharp cooking tools can instantly elevate the risk of injury. If you’re grilling, always make sure that coals are extinguished or the gas has been turned off after cooking. And be sure to keep sharp cooking objects out of the reach of children.

Staying Healthy While Traveling

Summer means exploring far off locations and going on new adventures. It also means that you won’t have access to the conveniences of home. But a little preparation can help you can stay on track.

Store supplements safely. Just because you’re on vacation, it doesn’t mean your supplement routine should be. But how should you store supplements safely while traveling? The first step is to prepare beforehand by organizing the supplements you’ll need for the entire trip. Then set calendar reminders so you don’t forget to take them. Never leave them in a hot vehicle or suitcase. And opt for shelf-stable probiotics like Kyo-Dophilus so you don’t have to worry about refrigeration.

Be cautious. People tend to be more carefree on vacation. And with all the fun excursions and  activities you’re more likely to suffer a sprain, strain, or broken bone on your summer getaway. Remember to practice good safety habits by following all precautions. It’s also important to know your limits so if it’s a new activity, don’t overdo it.

Summer is the season for experiencing the great outdoors. By following these tips, you can enjoy everything this time of year has to offer without compromising your health.

Increase Your Health Span for a Longer, Happier Life

Posted on by Janus Baker

Instead of spending time playing with your grandchildren or gallivanting across the globe, you could be spending time at the doctor’s office, managing a chronic illness. That’s why it’s imperative to take care of your health now. Think of it as another insurance policy on your golden years. Here are five tips to increase your health span for a longer happier life.

Health Span vs. Life Span

The attention paid to life expectancy statistics is understandable. In just the last century, the average life span in the United States has risen from about 53 years in 1920 to the 78.8 it is today.1 While that’s a  pretty dramatic increase, those extra years aren’t the whole story. A more telling stat is health span, or how many of those years are lived free from disease and debilitating health problems. Yet, according to the World Health Organization, the average health span for an American is just 66.1 years.2 That means people are spending about 16 percent of their lives dealing with chronic health issues rather than living their days to the fullest.

What’s Undermining Your Health Span?

Two of the biggest culprits responsible for shortening your health span are chronic inflammation and oxidative stress. Not only do they contribute to the development of many serious conditions, including diabetes, cardiovascular disease, and liver disease, inflammation and oxidative stress are also related to many age-related concerns, such as Alzheimer’s disease, sarcopenia (age-related muscle loss), and frailty.3 They can take years of your health span and will probably take years off your life as well.

5 Ways to Increase Your Health Span

Fortunately, there are steps you can take now to narrow the gap between your health and life spans so you can get the most out of your years on this planet. By focusing on the following five lifestyle hacks, you can effectively reverse the damage caused by inflammation and oxidative stress,4 adding time to your health span.

Tweak your diet. Fighting off inflammation and oxidative stress starts with what you eat. If your meals typically consist of highly processed foods that are loaded with fats, sugar, and salt, you’re creating the perfect environment for inflammation and oxidative stress to thrive. But swapping these foods out for a minimally processed, whole-foods diet can have a huge impact on your health span. Be sure to include plenty of foods containing polyphenols. Found in a wide variety of fruits, vegetables, spices, and teas, polyphenols are powerful compounds that improve your antioxidant defenses while reducing oxidative stress and inflammation.5

Increase your antioxidant intake. Antioxidants play a crucial role in protecting your health. Consuming them in high quantities is a smart move if you want to combat oxidative stress. One way to ensure you’re getting enough antioxidants is with a daily dose of Aged Garlic Extract (AGE). An AGE supplement fights oxidative stress while also putting a damper on inflammation. Studies show that, taken consistently, AGE may prevent the development of chronic diseases associated with low-grade inflammation.6 It does this in part by inhibiting the formation of advanced glycation end-products7—harmful compounds that contribute to the development of life-shortening vascular problems such as atherosclerosis.

While supplementing with AGE alone can be a beneficial tool for boosting your health span, Kyolic Detox and Anti-Aging combines AGE with a combination of vitamins and herbs that protect against cell damage and aid in detoxification. Kyolic Healthy Inflammation and Response, on the other hand, takes AGE and then harnesses the anti-inflammatory might of curcumin to provide support for joint function and cardiovascular health.

Kick the habit. Indulging in destructive habits such as smoking cigarettes and drinking alcohol is sure to take years off your health span, not to mention your life. Cigarette smoke has been shown to contain multiple inducers of inflammation.8 And several studies have linked alcohol consumption to oxidative stress.9 10 But whatever your vice, taking steps to curb unhealthy behaviors will work to lengthen your health span.

Break a sweat. Exercise is one of the most effective ways of improving your quality of life and extending your health span.11 That’s because exercise activates an anti-inflammatory immune response, which has been shown to be especially effective for individuals with chronic diseases linked to high levels of inflammation.12 Getting your heart rate up consistently can also improve metabolism and weight control, as well as strengthen muscles and bones. Even hitting the gym or walking the dog a few times a week can provide trigger a beneficial response.

Stay sharp. Exercising your body is key to having a long health span, but exercising your mind may be just as important. Training your brain can enhance cerebral functions such as memory and logical thinking while preventing memory deterioration and dementia.13 So work on a crossword or sudoku puzzle—or learn a new skill or language. Anything that challenges your brain will help to improve and maintain cognitive function.

Living a long life is one thing; living a healthy life for a long time is another. With healthy habits and an antioxidant-rich supplement like AGE, you can extend your health span to better match your life span.

Tips for Better Health During Perimenopause

Posted on by Janus Baker

But for most women, the years leading up to menopause (known as perimenopause) can also be unpleasant ones, full of hot flashes, mood changes, trouble sleeping, and more. The good news is that the symptoms of perimenopause can be managed naturally. By switching up some of your habits and incorporating a some key herbs into your supplement routine, you can get through the transition into menopause with as little suffering as possible. Here are some healthy tips for managing symptoms and maintaining a healthy hormonal balance during perimenopause.

What Happens During Perimenopause

While menopause gets most of the focus, the truth is that many of the signs associated with this change occur in the years leading up to that final menstrual period. Spurred by a drop in estrogen, the main female hormone produced by the ovaries, perimenopause can trigger erratic menstrual cycles, hot flashes, irritability, poor sleep quality, weight gain, and vaginal dryness. And since perimenopause lasts an average of four years for most women, these symptoms can have a negative impact on productivity, intimacy, and overall quality of life.

Lifestyle and Perimenopause

Taking care of your health is important at every stage of life. But as menopause approaches, your body can be even more sensitive to the way you treat it. Activities that you never thought twice about can suddenly have a big effect on how you feel. That’s why now is a critical time to focus on your lifestyle and the impact your habits and behaviors have on your well-being.

Avoid triggers. Cigarettes, alcohol, and caffeine are common agitators that can throw your hormones out of whack, even in the best of times. But their effect on hormones amplifies during perimenopause. What’s more, stress, anxiety—even the climate you live in—can have an impact on the way your body reacts to changing estrogen and progesterone levels.1 Knowing what you’re up against and making healthier choices can play a big role in mediating the severity of your symptoms.2

Eat a targeted diet. Help to balance your estrogen levels by tweaking your diet. Eating more foods containing phytoestrogens may offer protection against menopausal symptoms by reducing the frequency of hot flashes.3 Some of the best sources come from soy-based foods like tofu, tempeh, and edamame. Other foods such as berries, sesame seeds, and garlic are high in phytoestrogens and make for an easy addition to your meals.

Omega-3s are another key nutrient that can reduce the severity of perimenopausal hot flashes.4 They’ve also been shown to decrease depressive symptoms that often occur during the transition to menopause.5 And the benefits don’t stop there—eating plenty of fatty fish like salmon, trout, and halibut will increase not only your omega-3 levels but also your protein levels, which is important as muscle mass can start to deteriorate more rapidly during perimenopause.

Exercise. Staying active has big benefits for women going through perimenopause.6 Getting your heart pumping can improve your mood and enhance cardiovascular function while keeping your bones and muscles strong. It can also help to manage that pesky abdominal weight gain that is common for many women.7 Aerobic activities like jogging or swimming are great ways to keep your weight under control. Weight-bearing exercise can also improve bone health, help you lose body fat, and burn calories more effectively while increasing muscle mass. But if you’re new to exercise, start slow: even a brisk walk around the neighborhood can provide you with benefits.

Perimenopause Relief from Mother Nature

Nature has also provided some powerful herbs to help reduce perimenopause symptoms. Best of all, their use has been shown to be safe as well as effective.

Astragalus. Used for centuries in traditional Chinese medicine, astragalus holds a wealth of benefits for women during perimenopause. Not only does this herb help to strengthen and regulate the immune system, a recent study published in the journal Evidence-Based Complementary and Alternative Medicine shows that astragalus can also significantly improve menopausal symptoms.8

Black cohosh. A woodland herb, black cohosh has a long history of use for women’s health. And with good reason: it’s been clinically shown to reduce the severity as well as the number of hot flashes, leading to an improved quality of life.9

Soy isoflavones. If soybeans aren’t really your thing, you can avoid the tofu and still get all of their hormone-balancing benefits by taking a supplement that contains soy isoflavones. These compounds can help to even out hormone levels and improve perimenopause symptoms including hot flashes. They’ve also been shown to have positive effects on systolic blood pressure during perimenopause.10 And that’s critical since women are more prone to cardiovascular issues after menopause.11

Taken individually, these ingredients can help soothe the irritating symptoms of perimenopause. But when combined in a single supplement like Estro-Logic they can have a significantly greater impact on a number of symptoms, including hot flashes, sleep problems, and mood changes when compared to a placebo.12

Even though a decline in estrogen is an inevitable part of life, your body’s response to these changes is well within your control. Making healthy choices and adding supportive nutrients can greatly improve how you feel as you enter a new phase of life. But as always, be sure to talk things over with your doctor before you make any important decisions related to your health.

 

Smarter Eating in the Summer

Posted on by Janus Baker

It’s easy to throw caution to the wind when you’re with family and friends, and disregard your previous healthy eating practices. And this is fine every once in a while. But if you eat these foods regularly during the summer, this could take a toll on your health. So we are going to take you through some tips for smarter eating in the summer.

The Importance of Good Nutrition

The food choices you make each day affect your health – how you feel today, tomorrow, and in the future. Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health. Unhealthy eating habits have contributed to the obesity epidemic in the United States – about one-third of U.S. adults are obese and approximately 17% of children and teenagers are obese.1 Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. So what can you do?

Healthy Summer Eating Habits

Work more veggies into your diet: Try adding avocado to your sandwich. Or the next time you’re cooking fish, meat or poultry, try sautéing some peppers, onion, garlic, and tomatoes to serve alongside, or even on top of your protein. Not only will it add an amazing flavor, but your portion size will be bigger without too many added calories.

Just because we’re recommending adding more veggies to your plate, that doesn’t mean you should forget about fruit. Summer is a great time for fresh fruit. Add your favorite berries to your morning cereal or oatmeal for a healthy flavor boost. You can also grill peaches (yes, that’s possible) for a sweeter, more caramelized flavor, which can act as a tasty summertime dessert.

Include more salads: Bump up that green nutrition! If you order salads when you go out to eat at restaurants, well done, you are probably in the minority. That takes some serious willpower. But remember, not all salads are healthy, especially at a restaurant, or fast-food drive through. Salads that are loaded with toppings, dressing, and things like fried chicken are also loaded with extra calories and fat. But healthy salads don’t have to be boring. Pick a salad with a lot of veggies, top it off with a lean protein like grilled fish or chicken. And when it comes to your salad dressing, opt for something light, like olive oil and balsamic vinegar, or a vinaigrette.

Pace yourself at summer BBQs: It’s easy to “go wild” at summer BBQs. There is just so much food available, and you can go back as many times as you want. Beat the temptation to overeat by filling up on the healthy stuff first, before you reach for the ribs and mac and cheese. Try filling your plate first with fruits, veggies, and a nice green salad. Moderation is the name of the game, when it comes to things like summer BBQs. And try to recognize when you are full. When you have finished eating and are satisfied, get up and get moving! Play with your kids or get a badminton game going with your friends. When you’re engaging in an activity like badminton, frisbee or tag, you’re less tempted to keep eating.

Cook at home: People who cook at home more often, rather than eating out, tend to have healthier overall diets without higher food expenses. Some studies have also found that home-cooked dinners were associated with a “greater dietary compliance,” meaning the overall weekly diet met more of the federal guidelines for a healthy diet.2  Additionally, the average fast food order ranges between 1,100 to 1,200 calories total – which is almost all of a woman’s recommended daily calorie intake (1,600-2,400 calories) and almost two thirds of a man’s daily intake (2,000-3,000 calories).3  So if you can, try and cook at home a little more. You’ll save money, eat healthier, and save time.

Greens to the Rescue

Speaking of healthy home cooking, if you’re looking for a healthy recipe that tastes great, and is also packed with a serving of greens like barley grass, wheatgrass, chlorella, kelp and spirulina, check out these recipes here.4 In our Great Greens Healthy Living Guide, we have some tasty and nutritious recipes for you to try. You can whip up a Green Goodness Protein Shake, Superfood Pesto (which is great on grilled chicken and even spread on a sandwich!), and even Dark Chocolate Mousse, while getting a serving of greens.

So while you are indulging in all the best foods summer has to offer, try and keep these tips in mind, so you can still keep your health top-of-mind.

The Immunity Gap: Why Men Lag and What to Do About It

Posted on by Janus Baker

The numbers back it up: Men not only get sick more severely and more often during their lifetime; they also die at a younger age.1 Fortunately, with a targeted supplement like Aged Garlic Extract (AGE) and a few lifestyle changes, guys can easily build up their immunity and live longer, healthier lives. And since June is Men’s Health Month, there’s no better time to shine a light on the unique challenges that men face.

What’s Behind the Health Gap?

So what accounts for the difference in health outcomes between men and women? Unfortunately, there’s no simple answer. Research has identified several factors that may contribute to the longevity gap, but lifestyle choices appear to have the biggest impact. Smoking, excessive drinking, and poor dietary habits are all more common among men. On top of that, they tend to be more aggressive, take more risks, and suffer more work stress than women. And because guys are much less likely to see a doctor if anything is wrong, what might be a routine treatment could balloon into something serious by the time they seek medical attention.

Of course, the choices men make aren’t the only thing taking years off their lives. Biology is also to blame. The fact is, the male immune system just doesn’t respond as quickly or efficiently when faced with harmful intruders.2 And that can leave guys more prone to infection when cold and flu season rolls around.

Boost Immunity with Garlic

It’s not all bad news. There’s one powerful herb that can help men make up the health gap: Garlic. Used for centuries in traditional medicine to treat a wide range of ailments, garlic has been shown to benefit everything from digestive disorders to cardiovascular issues.3 But this pungent herb doesn’t just settle your gastrointestinal system or strengthen your heart; garlic can play a big role in the health of your immune system as well. In fact, garlic can change the way key cells react to uninvited pathogens, reducing the severity of colds and flu.4

Unfortunately, even though garlic makes almost everything you cook taste better, eating it isn’t the most  effective way to get all of this herb’s protective benefits. Instead, the real immune-boosting power of garlic is unlocked during the aging process. This concentrates the beneficial compounds, giving Aged Garlic Extract much more potent antiglycation and antioxidant properties as compared to fresh garlic.5

But as powerful as AGE is on its own, it can be even more effective when combined with synergistic ingredients like astragalus, which boasts immunomodulating effects, and medicinal mushrooms, which contain critical immune-supporting B vitamins and a unique compound called beta-glucan that stimulates a healthy immune response. Luckily, you can get all of these immune-enhancing compounds in a single supplement with Kyolic Aged Garlic Extract Immune Formula 103.

Men’s Health Tips for Immune Health

Adding an AGE supplement to your daily routine is a key piece in the immunity puzzle. But making a few changes to your lifestyle is just as important. Here are three tips to have your immune system ready to handle whatever comes your way.

Don’t skip your annual checkup. While a visit to the doctor’s office isn’t anybody’s idea of a good time, seeing your physician every year is critical to staying on top of your health. Unfortunately, only about half of all men consider an annual checkup to be a regular part of taking care of themselves. Even worse, 65 percent of guys wait as long as possible to see a medical professional if they’re experiencing health symptoms.6 But avoiding the doctor could have serious consequences, landing you in an even worse situation later on down the road.

Be more active. Elevating your heart rate with exercise isn’t just good for cardiovascular health. Studies show that breaking a sweat on a regular basis can enhance the immune system as well. Unfortunately, about half of men in the U.S. don’t get the recommended 150 minutes of exercise every week.7 And that’s bad news for immune health because regular physical activity can reduce your chances of getting sick. It can also reduce the intensity of symptoms if you do come down with something.8 But don’t overdo it: Training too hard can have the opposite effect, weakening your defenses by causing inflammation and oxidative stress.9 So keep it on the lighter side with activities like a jog around the neighborhood or pick-up game with friends. What’s more, being active outside will give your body a burst of immune-supporting vitamin D, which helps the immune system react to and fight off serious infections.10

Feast on immunity-fortifying foods. You are what you eat, especially when it comes to immunity. In fact, your diet can affect how well your immune cells function.11 But while eating your fruits and veggies would make mom proud, some of these foods benefit the immune system more than others. And that’s particularly true for those rich in vitamin C.12 So opt for citrus fruits, bell peppers, cantaloupe, tomatoes, and broccoli, all of which are jam packed with C and other vital nutrients that support a healthy immune response.

Men might have a less efficient immune response than women, but that doesn’t mean they’re destined for an early demise. By incorporating the immunity-enhancing power of Aged Garlic Extract along with a few changes to your routine, you can live a longer and happier life, this June and beyond.

 

What You Can Do to Minimize Seasonal Allergies

Posted on by Janus Baker

In fact, the spring and summer months can be completely miserable for some. But life doesn’t have to be all doom and gloom. You can reduce your exposure to common allergens and tame seasonal allergy symptoms when they do appear by following a few allergy-smart tips.

What’s Behind Seasonal Allergies?

In some parts of the U.S., allergy season can begin as early as February, and a mild winter can kick things off even earlier. Between the trees, grasses, ragweed, and mold spores, there’s no shortage of potential allergens that can have you sneezing well into the fall, especially after a rainy spring. Add in dust and pet dander and you’ll be going through boxes of tissues in no time. And even though all of these allergens are essentially harmless to the human body, the immune system can recognizes them as intruders and deploy antibodies to stamp out the threat. And that can trigger those all-too-familiar seasonal allergy symptoms of coughing, sneezing, runny nose, watery, and itchy eyes.

Tips for Avoiding Allergens

Though it’s impossible to completely escape all of the causes of allergies this time of year, some proven remedies can help you to minimize exposure. Spending less time outdoors during allergy season is good start. If you do plan on being outside, check the local air quality on a site like airnow.gov to gauge what pollen counts are before heading out.

If allergies do force you to spend more time indoors, there are a few things that you can do around the house to reduce allergy risk. If you have an HVAC unit, switch over to a high-efficiency HEPA filter and be sure to change it out every month or so to keep the air in your home free from circulating airborne particles. It’s also a good idea to invest in a high-quality air purifier. Having one that can filter out not only allergens like pollen, dust, and pet dander, but also smoke, exhaust, and other environmental pollutants can greatly improve your home air quality.

Cleaning often is another smart strategy. But be careful not to stir up the very things that can set off your allergies. Some vacuum cleaners and dusters may actually throw up just as much dirt, dust, and  dander as they remove. Getting a vacuum with a HEPA filter and using a microfiber cloth for dusting can work to eliminate allergens while keeping them contained.

Take a Supplement for Allergy Relief

When seasonal allergies hit, most people head straight to the pharmacy for an antihistamine or decongestant. These over-the-counter medications may be effective for reducing immediate symptoms but long-term use may pose its own set of dangers. On the other hand, nature has already provided safe and effective nutrients that treat seasonal allergies, which can not only address your seasonal allergy symptoms but also support overall health and well-being.

Probiotics. Best known for their beneficial effects on intestinal health, probiotics can have a big impact on allergies. Because your digestive tract accounts for a substantial portion of your overall immune function, balancing your intestinal microbiota can be the most effective strategy to pinpoint the root of persistent allergy symptoms. But while foods like Greek yogurt and kimchi contain naturally-occurring probiotics, the best way to boost your seasonal allergy defenses is with a supplement.

Probiotic supplements have been shown to reduce the severity and duration of allergy symptoms.1 In one recent placebo-controlled trial, those taking a probiotic saw a nearly 10 percent decrease in sneezing symptoms.2 But not just any probiotic supplement will do. When choosing one for allergy relief, there are three probiotic strains to look for in particular: Lactobacillus gasseri, Bifidobacterium bifidum, and bifidobacterium longum. These have been shown to be the most effective at reducing symptoms in people with seasonal allergies.3 Fortunately, you can find all three of the allergy-fighting strains in a probiotic supplement like Kyo-Dophilus.

Aged Garlic Extract (AGE). AGE may not have a big reputation when it comes to allergies, but it’s a powerful weapon that can enhance your body’s immune response to airborne particles. That’s because when pollen and dust get into your airways, it causes inflammation that triggers the sneezing, runny nose, and itchy eyes that you dread. But according to recent an Iranian trial, AGE can substantially diminish inflammation in the airways as well as reduce mucus production.4

Quercetin. A potent antioxidant and anti-inflammatory, quercetin has been shown to be effective in combating seasonal allergies naturally.5 That’s due to its unique ability to slow the release of histamines in the body, which can work to reduce pesky allergy symptoms including cough, runny nose, and itchy eyes. Fortunately, you can get plenty of this nutrient from eating a healthy diet full of plant foods such as broccoli, leafy greens, apples, and citrus. However, you can also incorporate a supplement into your daily regimen for added support.

Nettles. Next time an allergy attack has you sneezing up storm, take some nettles. Often referred to as “stinging nettle,” this medicinal plant contains active compounds that fight off inflammation and  inhibit key enzymes in pro-inflammatory pathways.6 The best way to take full advantage of nettle’s allergy-busting benefits is to begin supplementation a few months before allergy season begins. But taking a twice daily dose of 300 mg can help reduce symptoms in as little as 15 minutes.

Though you may not be able to stop seasonal allergies completely, there are proven methods that can help you minimize exposure and manage symptoms. Staying indoors when pollen counts are high, allergy proofing your home, and incorporating a symptom-busting supplement can help you get through the season a little easier. That way, you can spend more time doing the things you love instead of constantly saying “achoo!”

 

Want to Lower Your Blood Pressure? Here’s What Can Help

Posted on by Janus Baker

However, what’s truly concerning is that only about a quarter of those adults have their hypertension under control.1

But even though sidestepping high blood pressure triggers can sometimes be tricky business, getting a handle on your blood pressure is easier than you think. With a few simple lifestyle adjustments, you can start to bring down your BP levels and get your heart health back on track in no time.

Understanding Blood Pressure

Blood pressure is the force that your blood exerts against artery walls. It’s measured in two numbers: The first or top number, called systolic blood pressure, is the pressure caused by your heart when it beats and pushes out blood. The second or bottom number, called diastolic blood pressure, is the pressure in between beats when your heart relaxes and fills with blood.

A healthy blood pressure range for most adults is a systolic reading under 120 mm Hg and a diastolic one under 80 mm Hg. If your systolic number is in the 120 to 129 range, then it’s considered to be elevated. But if your reading comes in with a top number of 130 or higher, or 80 or higher for the bottom number, you are one of more than 100 million Americans high blood pressure.

Ways to Lower Blood Pressure

It’s hard to overstate just how beneficial reducing your blood pressure can be. Not only will it reduce your risk of a major cardiovascular event, but lowering BP can also improve symptoms of mild cognitive impairment, which is a precursor to dementia, as well as slow down the progression of kidney disease.2 3 4

Unfortunately, the risks for high blood pressure are everywhere. Some factors, like a family history and the aging process, are beyond your control. However, most causes of high BP are related to the choices that you make. Thankfully, it only takes a few changes to reduce your risk for hypertension while boosting overall cardiovascular health. Here are five ways that safely and effectively lower blood pressure:

Lose Weight.  Being overweight or obese can have a big impact on blood pressure. It can also lead to sleep apnea, which can increase BP even more. That’s why shedding even a few pounds can do wonders for your heart health. And the science backs that up: In a meta-analysis of twenty-five randomized, controlled trials published in the journal Hypertension, every pound lost correlated to a reduction in blood pressure, especially for those already taking hypertension-lowering medication.5 That means the more weight you’re able to lose, the greater the decrease in BP you’ll see.

Eat Healthy. What you put into your body plays a huge role in your blood pressure numbers. A diet full of fried, fast, and ultra-processed foods packed with sodium and unhealthy fats can cause BP levels to surge; not to mention the havoc these foods can wreak on your cholesterol count. But swapping out the drive-thru burger and fries for more heart-friendly fare can work to considerably lower BP. In fact, studies show that eating blood pressure-lowering foods like salmon (which is bursting with heart-healthy omega-3s) reduces BP, particularly in those already diagnosed with hypertension.6 Fruits such as cherries and berries can also contribute to an improvement in blood pressure.7 And a high intake of vegetables like dark leafy greens has been associated with a lower baseline of both systolic and diastolic blood pressure as well.8

Don’t forget to drink plenty of water either. By staying well hydrated, you can flush out excess sodium that accumulates in the bloodstream. On the flip side, it’s wise to limit alcohol and caffeine consumption as they can increase BP.

Exercise. Although it may seem a bit counter-intuitive, raising your heart rate can work to lower your blood pressure. That’s why the American Heart Association recommends getting at least 150 minutes of exercise each week. Unfortunately, more than 60 percent of U.S. adults aren’t meeting those basic guidelines. But while getting into a regular workout routine can seem daunting, you don’t have to become a total fitness freak to get all the benefits of exercise. All it takes is just 20 minutes a day, and any movement that gets your heart pumping will give your blood pressure health a significant boost. Whether you go for a bike ride or out dancing, everything adds up. And consistency is key so be sure to pick activities that you’re interested in and enjoy doing. That way you’ll be more likely to stick with them over the long term.

De-Stress. When you’re felling stressed, your heart rate speeds up, your blood vessels tighten, and your BP goes up. These reactions are helpful in those “fight or flight” moments when your body needs a temporary jolt to help you get through a stressful situation. But if stress becomes chronic, your blood pressure can remain high for dangerously long periods. Eventually, that can take a serious toll on your cardiovascular health.9 10 That’s why it’s important to take a step back and unwind whenever the world gets overwhelming. So next time the pressures of life are too much, try a stress-management technique like breathing exercises or mindful meditation to help you cope. To get into the habit, start with five minutes a day and work your way up from there.

Supplements. If you’re looking for additional support, reinforcing your BP health with a few targeted supplements can be a smart move. One supplement in particular, Kyolic Aged Garlic Extract (AGE), has been scientifically shown to lower blood pressure while improving arterial stiffness, inflammation, and gut microbial composition. In a 2018 study, participants with uncontrolled hypertension who were given a daily AGE supplement for 12 weeks saw a significant drop in both systolic and diastolic pressure compared to those who got the placebo.11 Better still, a 2021 clinical trial that paired AGE supplementation with regular exercise enhanced the supplement’s blood pressure-lowering effects even further.12

But AGE isn’t the only supplement that can lower pressure. Research suggest that two additional nutrients, nattokinase and l-theanine, may also have a positive effect on preventing and treating hypertension. Fortunately, you can get all three in one convenient supplement with Kyolic Aged Garlic Extract Formula 109.

Uncontrolled high blood pressure can have significant health consequences. If you are among the growing group of Americans prone to hypertension due to lifestyles habits or a family history, it’s critical to get a handle on your blood pressure levels as early as possible. Following these strategies  can reverse an uptick in BP and keep your heart healthy for years to come. But as always, be sure to talk to your doctor before beginning any new exercise or supplement routine, especially if you’re already taking medications to control your blood pressure.