Author: wakunagadev

Which Bacterial Strains to Look for in a Probiotic

Posted on by wakunagadev

In this blog post, we will get into some of the most beneficial strains for a healthy gastrointestinal tract and more. In addition, we’ll go over a few bacterial strains that can help to alleviate some of our most common health concerns. Let’s jump right in!

Quick Probiotics Refresher

First of all, let’s review something that’s important yet often misunderstood. Probiotic bacteria are classified as Genus – Species – Strain. So if you’re looking at a probiotic label that lists Lactobacillus gasseri KS-13, lactobacillus is the genus, gasseri is the species, and the number after it is the strain code. Knowing the species helps to more closely identify the species characteristics of the bacteria genus. And the strain code provides even more detail on exactly which specific bacteria is in the supplement.

When looking for a probiotic, it helps to find one that contains human bacterial strains. Human strain probiotics don’t actually contain human byproducts or ingredients. They are simply strains of beneficial bacteria that have been found to live in the human digestive tract. This means that they are already adapted to thrive in the gut.

In this same vein, something else you should keep in mind when looking for a probiotic is whether or not its species and strains have been clinically researched—and more importantly, if they have been clinically researched together. Many probiotics claim to be clinically studied, but oftentimes they are referring to clinical studies that have been carried out for each species separately. The best case scenario would be if the probiotic’s combined species have been researched together as they appear in the supplement. This adds to the studies’ validity and ultimately, the supplement’s efficacy.

Why Strains Are Important

There are many kinds of probiotic bacteria, and each has unique functions within the body. It’s important to know what these different strains do, so that when you buy a probiotic you’re buying one that has the specific strains that will be most helpful to your health needs.

Bifidobacterium bifidum: This specific strain can help reduce allergy symptoms like itchy skin, sinus congestion, headaches, and even diarrhea. It does this by discouraging the production of histamine, a chemical that is released in the body to trigger allergic reactions during times of stress or allergy.1

Bifidobacterium longum: This strain may help improve the immune response and help to prevent gut disorders. Research suggests it may also suppress allergies and improve skin health.2

Bifidobacterium infantis: This strain may improve IBS symptoms and help to eliminate E. coli in the gut.3

Lactobacillus gasseri: This strain produces vitamin K, lactase, and anti-microbial substances. It may also help people with lactose intolerance to digest dairy foods. L. gasseri also helps prevent indigestion, diarrhea, and yeast infections.4

Lactobacillus rhamnosus: This strain boosts cellular immunity. It also helps reduce IBS symptoms and may help to prevent recurrent bacterial vaginosis.5

Beyond Gut Benefits

A lot of people think that probiotics are only good for the digestive system. The truth is, probiotics can have beneficial head-to-toe effects.

Allergies: Emerging evidence suggests that probiotics may help prevent and even treat seasonal allergies like hay fever, as well as environmental allergies to things like dust mites.6 Researchers believe that probiotics can help allergy sufferers by modulating the immune system and limiting the release of inflammatory chemicals involved in the allergic response. Most of the research on probiotics for allergies has been done on Lactobacillus and Bifidobacterium bacteria, showing that these probiotics can help with the prevention and reduction of allergy symptoms.

Heart Health: According to the American Heart Association, probiotics may help maintain healthy blood pressure, especially in those already diagnosed with hypertension. Probiotics may also help keep cholesterol in check. Some studies show that one probiotic specifically, L. reuteri, can support a healthy balance between good and bad cholesterol by breaking up bile salts.7

Immunity: Behind digestion, immunity is the second most cited reason people take probiotics. Because the intestines house about 70 percent of the body’s innate immune function, boosting friendly bacteria in the gut can increase the body’s ability to fight off not-so-friendly bacteria. Research shows that probiotics can also cut the duration and severity of cold symptoms.8

Considering everything your gastrointestinal tract does for you, it makes sense to give it some TLC every day with a high quality probiotic, one that contains specific strains customized for your health concerns. Your GI tract will take better care of you, if you take better care of it!

 

How You Can Support Healthy Blood Sugar Levels

Posted on by wakunagadev

When you haven’t eaten for a while, the level of sugar (glucose) in your blood decreases. When your blood sugar gets too low, it triggers a cascade of hormones, like cortisol (a stress hormone) and adrenaline (the “fight or flight” hormone) that raise and rebalance your blood sugar—and spark those hangry feelings.

Not only will keeping your blood sugar levels in a healthy range lessen those hunger-induced episodes, it’s also very important for reducing the risk of diabetes. Let’s run through some simple ways that can help keep your blood sugar levels balanced.

Healthy Blood Sugar Levels

Blood glucose levels change throughout the day. They are at their lowest point before your first meal of the day. After eating, your blood sugar levels rise, then they “settle” after about an hour. Health authorities consider a normal fasting blood sugar level to be below 99 mg/dL. In people with diabetes, the levels will differ a little more. And instead of targeting a specific blood sugar level, their aim is to manage their blood sugar and keep it within a certain range. The American Diabetes Association recommends targeting levels of 70-130 md/dL before eating for a person with diabetes. Within two hours of eating a meal, blood glucose levels should be less than 180 mg/dL.1

Consistently high blood sugar levels are associated with a condition called hyperglycemia. This condition normally develops when there is not enough insulin in the body, or when the cells become less sensitive to insulin. Without sufficient insulin, glucose cannot enter cells, causing it to build up in the blood stream. This is dangerous, because left unmanaged, high blood glucose levels could eventually lead to conditions like nerve damage, foot ulcers, vision problems, tooth infections, and more.2

Hypoglycemia, on the other hand, is exactly the opposite. This happens when the blood sugar levels fall below the normal range. Low blood sugar is most prevalent in people who take insulin, but it can also occur when you are taking certain diabetes medications. Some common causes of hypoglycemia include taking too much prescription insulin, not eating enough food or skipping a meal, increasing the amount of exercise you engage in, or drinking alcohol. If your hypoglycemia goes unchecked, it could eventually lead to seizures and loss of consciousness.3

Top Blood Sugar Balancing Tips

So what can you do to take charge of your blood sugar and keep it balanced? Let’s take a look.

Live that low-carb life: Carbohydrates cause blood sugar to rise. When you eat carbs, they are broken down into simple sugars. Those sugars then enter the bloodstream. As your blood sugar levels quickly rise, your pancreas releases insulin. This prompts your cells to absorb the sugar from the blood, which causes your blood sugar levels to drop. Many studies have shown that eating a low-carb diet can help to prevent these blood sugar spikes.4  Try and eat fewer carbs, especially refined carbohydrates like white bread, white rice, soda, candy, and dessert.

Limit your sugar intake: The Healthy Eating Pyramid suggests that sugary drinks and sweets should be eaten sparingly, if at all. The average American, though, consumes 22 teaspoons of added sugar every day, which adds up to an extra 350 calories daily!  There’s definitely some room to cut back on the sweet stuff. Studies show that consuming dietary sugars is associated with developing insulin resistance, resulting in the body not being able to control blood sugar effectively.5 In general, it’s best to avoid or minimize your intake of sweetened beverages and foods that are lacking in healthy nutrients. Sure, they are tasty, but they aren’t doing you any favors.

Exercise more: Exercise helps control blood sugar spikes by increasing the sensitivity of your cells to the effects of insulin.6 Increased insulin sensitivity means your cells are better able to use the available sugar in the bloodstream. Exercise also helps your muscles use blood sugar for energy and muscle contraction. So consider taking a brisk walk in the neighborhood to gently bump up your activity level. You could also try biking, dancing, hiking, swimming, or whichever mode of exercise you feel comfortable with.

Nutrients that Can Help

If you would like to add a supplement to your regimen to help balance your blood sugar levels, look for a supplement containing nutrients like niacin7, chromium8, and bitter melon.9 These nutrients have been shown to help stabilize blood sugar levels.

Simply put, a few lifestyle changes like sticking to a low-carb, reduced-sugar diet, as well as exercising, can help stabilize your blood sugar levels. And always talk with your doctor before adding new supplements to your regimen or if you have and questions regarding these dietary changes.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Greens You Won’t Find in the Produce Aisle

Posted on by wakunagadev

How do these greens promote better health? Let’s take a look.

Why Do You Need Greens?

Greens are the health superstars of the food world. They are low in calories and high in fiber, vitamins, and phytonutrients. But their benefits don’t stop there. Greens also help support good health by balancing the body’s pH. If you think back to your high school chemistry class, maybe you remember a lesson on pH. Maybe you even placed a strip of special “tape” on your tongue to measure your body’s pH.

The pH scale ranges from 0, which is the most acidic, to 14, which is the most alkaline—with 7 considered neutral. Your blood needs to be kept in a slightly alkaline range, between 7.35-7.45. Normally blood pH is tightly regulated and shifts only when a person is really sick. However, intercellular acidity, which is measured by urinary or saliva pH testing, can change significantly due to lifestyle, including things like diet, exercise, and sleep. Fortunately, the body has a unique “buffering” system that protects your blood’s pH to keep it in a safe range – but it does so at a cost.

If your blood and other bodily fluids become too acidic, the pancreas and kidneys secrete neutralizing bicarbonate. Key alkalizing minerals can also be pulled from your bones to aid in this buffering process. But this extra buffering can deplete the body of alkaline minerals like sodium, potassium, calcium, and magnesium.

So what can you do to rebalance your pH? Get more greens! The goal is to make sure that 75 to 80 percent of the foods you eat are alkalizing and only 20 to 25 percent are acidifying. Including a high-quality powdered greens drink as part of your routine can help you reach this goal. Besides the usual leafy greens you’re likely familiar with, there are a few more “powerhouse” greens you should consider adding to your regimen.

Greens Breakdown

Wheatgrass: This juice bar staple is an excellent source of vitamins A, C, and E, as well as iron, magnesium, calcium, and amino acids. Among its 17 amino acids, 8 are considered essential, meaning your body can’t produce them—they must come from your diet. Wheatgrass is a powerful source of glutathione, known as the “master” antioxidant. It’s little wonder that preliminary research has found that it reduces oxidative damage to cells. Other studies suggest that wheatgrass may support healthy cholesterol levels, aid in balancing blood sugar, counter an inappropriate inflammatory response, and induce the destruction of damaged or abnormal cells.1

Chlorella: This freshwater algae has survived on the earth for over two billion years. The secret to chlorella’s longevity is its fibrous outer wall. Although this defensive wall protects this single-cell algae, it also prevents the body’s ability to take advantage of chlorella’s detoxification benefits. Fortunately, scientists have found that breaking this wall releases chlorella’s natural ability to bind toxins and heavy metals through a process known as chelation. Chlorella also boasts a wealth of vitamins including vitamins B1, B2, B12, folic acid, C, and K. Plus, chlorella is a potent source of minerals, essential fatty acids, protein, and fiber.

Spirulina: High in antioxidants, spirulina has been shown to inhibit the production of inflammatory-signaling molecules. Spirulina is also rich in high-quality protein, B vitamins, iron, copper, magnesium, potassium, and manganese. Not only does this make spirulina an alkaline food, its rich nutrient profile gives this algae numerous health benefits as well. Research shows that spirulina supports healthy lipid levels, helps maintain blood sugar balance, benefits those with seasonal allergies, and improves muscle strength.3

Kelp: This common seaweed is rich in B vitamins, which play a critical role in cellular metabolism. Because it absorbs nutrients from its surrounding environment, kelp contains more than 15 amino acids and is also a great source of calcium, magnesium, copper, zinc, boron, and manganese. As a result, this mineral-rich seaweed helps maintain bone density and muscle health.4

If you don’t think you’re getting enough green vegetables in your daily routine, try adding a nutrient-dense powdered greens drink mix to water, juice, or your favorite smoothie. It will not only help you to meet your daily veggie intake, it will support virtually every system in your body.

How to Have a Healthy Staycation

Posted on by wakunagadev

You can get the health benefits of taking some time off and make the best of these limited travel days with a summer/fall “staycation”. We get it, you may be feeling a little burned out from work, may be a little sick of staying in your house for 4+ months on end, not seeing friends and family as much, and sometimes, you just need a break. But instead of traveling right now, which may be unsafe, we are going to help you plan the perfect staycation. You can relax, unwind, and emerge more rested and less stressed. You might even pick up a new hobby!

Staycation Benefits

The popularity of staycations has increased in recent years. The idea of staycations, like we all probably know, is that instead of travelling to another state or country for your vacation, you stay either at your home or a nearby hotel and enjoy your town (or home!) as if you were a tourist. A staycation probably does not sound as exciting and “exotic” as your typical vacation, but there really are some benefits. One of the biggest benefits is that staycations are less expensive. The number of people taking staycations has increased ever since the economic crisis in 2007-08, as people looked for more creative ways to save money without compromising their lifestyle.1 Staycations are cheaper because so many expenses are cut, there’s no need to book a flight, or spend lot’s of money on expensive meals at a hotel.

Another great benefit to staycations is that they require little to no prep or travel time. Prepping for a vacation can cause enough stress to make you need a vacation from your vacation! You would need to account for travel insurance, travel to the airport, renting a car, travel money, language barriers, etc…this can all cause some added stress that no one needs right now.

Top Staycation Tips

Speaking of stress, here are some top tips to plan and enjoy a stress-free staycation, so you can really focus on getting in some good R&R.

Disconnect from work: A lot of us are working from home right now, and it’s tempting to walk by your laptop and see a new email from work and want to respond instantly…but resist the urge! When you take your staycation, make sure you are off “work mode.” Give yourself a break from emails and phone calls even if your home is now your office. Set your out of office reply, turn off the computer and closed the door. Office closed!

Change the scenery a bit: If you can, buy a few new inexpensive plants or décor for your backyard or home, so that it will feel a little more like a getaway. Planting some colorful new plants in your garden could even dust off your green thumb, and help reawaken a hobby you used to enjoy! And don’t limit your time to the house – set up a campsite or go “glamping” in the backyard for a change of venue.

Try something new: Speaking of hobbies…use your staycation to pick up a new hobby! For example, learn to cook a new dish, or finish a fun project around your house. Include the whole family and find new things to do together that you can all enjoy. Use this staycation time to try something you might not otherwise do during your normal week.

Play a game: Chess, bingo, cards, and crosswords all help keep our minds agile, research suggests, especially for the elderly. Those who regularly play board games like chess and bingo for example, are more likely to maintain their thinking skills.2 So break out those bingo cards! Plan a game night for the family with prizes or ‘bragging rights’ for the winners.

Staying at home for your vacation doesn’t have to be boring. With a little creative planning, your staycation can be filled with adventure, fun, and memories with loved ones.

Be in the Know About High Blood Pressure

Posted on by wakunagadev

According to the American Heart Association, 122.4 million—or nearly half of all US adults—have high blood pressure, technically known as hypertension.1 That’s a problem because high blood pressure increases the risk of stroke, coronary artery disease, atrial fibrillation, heart attack, heart failure, and aneurysms. It can also set you up for chronic kidney disease and eye problems like glaucoma and age-related macular degeneration.2,3 While these health threats have been known for decades, new evidence now links high blood pressure to an increased risk of cognitive decline and dementia as well.4 The good news is that, if you’re among the 48 percent of Americans with hypertension, bringing your levels down can reduce your risk of all of these conditions.

Review Blood Pressure Basics

Before we get into the many ways you can improve your blood pressure numbers, let’s take a minute to review why blood pressure matters. Blood pressure is the force of your blood as it flows through the arteries in your body. Arteries are blood vessels that carry blood from your heart to the rest of your body. When your heart beats, it pushes blood through your arteries. As the blood flows, it puts pressure on your artery walls.

Your blood pressure is typically measured in millimeters of mercury (mmHg) and consists of two numbers: the systolic pressure (the top number) and the diastolic pressure (the bottom number). A normal blood pressure reading is typically around 120/80 mmHg.5 According to current guidelines, blood pressure is considered high when your reading is consistently at or above 130/80 mm Hg.6 Here are the classifications for higher than normal blood pressure:

  • Stage 1 Hypertension: Systolic 130–139 mm Hg or diastolic 80–89 mm Hg.
  • Stage 2 Hypertension: Systolic 140 mm Hg or higher or diastolic 90 mm Hg or higher.
  • Hypertensive Crisis: Systolic higher than 180 mm Hg and/or diastolic higher than 120 mm Hg.7

Let’s take an even deeper dive into the two types of hypertension and their causes:

Primary hypertension: Primary hypertension, also called essential hypertension, is a chronic condition in which blood pressure is persistently elevated without any specific cause.8 That said, there are several risk factors that appear to contribute to its development:

  • Family history
  • Being over 40 years old
  • Race (African Americans are at a higher risk
  • Poor diet
  • Excessive alcohol consumption
  • Physical inactivity
  • Being overweight
  • Chronic stress
  • Smoking 6

Secondary hypertension: This type of high blood pressure results from a number of identifiable medical conditions that affect the arteries, endocrine system, heart, or kidneys. It accounts for up to 10 percent of all hypertension cases. Often, it can be improved by treating the underlying condition.9

One important fact about hypertension is that there are often no symptoms—and that’s one reason is commonly known as the “silent killer.” However, very high pressure or sudden spikes in your blood pressure can cause symptoms. These can include headaches, dizziness, blurred vision, shortness of breath, nosebleeds, ringing in the ears, nausea or vomiting, anxiety or confusion, and weakness.10 Because these symptoms can be attributed to a variety of other issues, it’s wise to have your blood pressure checked annually and discuss your risk of hypertension with your health care provider.

Easy Lifestyle Swaps to Reduce Your Risk

When it comes to reducing your risk of hypertension, being proactive is key. And one of the most effective ways to keep high blood pressure at bay is with a few healthy changes. According to research in Frontiers in Public Health, maintaining a healthy weight, getting at least an hour-and-a-half of moderate exercise weekly, limiting the amount of alcohol you drink, and avoiding cigarette smoke can support healthy blood pressure.11

Eating a heart-healthy diet matters, too. Focus on fresh fruits and vegetables, whole grains, lean protein, and limit unhealthy fats and sugars. If you’re at a higher than normal risk of hypertension due to age, family history, or race, consider adopting the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension, is a dietary plan that is designed to help lower blood pressure and improve overall health. Along with emphasizing the above foods, DASH also limits sodium, saturated fats, and added sugars. The DASH diet is rich in nutrients that are known to help reduce blood pressure, such as potassium, calcium, and magnesium. It is often recommended by healthcare professionals for individuals looking to improve their heart health and manage hypertension.

How effective is DASH? In one study involving 810 people with pre-hypertension or hypertension, researchers at Johns Hopkins found that those who combined a DASH diet with other healthy lifestyle changes experienced a reduction in their systolic (top) blood pressure by 11.1 mm Hg. This indicated in improvement in their blood pressure control.12 A more recent review of eight studies in the journal Clinical Hypertension documented significant reductions in both systolic and diastolic blood pressure, as well as cholesterol levels.13

Add Supplements

You can support healthy blood pressure levels even more by adding key herbs and nutrients shown to benefit hypertension.

Aged Garlic Extract (AGE). According to an analysis of 12 trials, patients with hypertension, who took 1.2g of AGE experienced an average drop in systolic blood pressure (SBP) by 8.3±1.9 mmHg and diastolic blood pressure by 5.5±1.9 mmHg, similar to standard anti-hypertensive medications. Those in the AGE group also saw an improvement in arterial stiffness and a healthier gut microbiotoa.14 A more recent clinical trial in the journal Integrated Blood Pressure Control found that supplementing with AGE effectively reduced blood pressure in people with uncontrolled hypertension. Those in the AGE group also experienced an improvement in blood sugar levels, LDL (bad) cholesterol, and stool consistency.15

Nattokinase. Another nutrient that can help to lower blood pressure is nattokinase, which is a popular Japanese food made from fermented soy. Nattokinase reduces blood pressure through several mechanisms, including the inhibition of angiotensin-converting enzyme (ACE), improving fibrinolysis, and reducing blood clotting factors. Clinical trials have shown that these nattokinase-driven changes result in significant reductions in both systolic and diastolic blood pressure, especially in people with hypertension.16

L-theanine. If stress triggers an uptick in your blood pressure, consider adding this amino acid to your BP arsenal. Found in green tea, L-theanine not only helps to soothe the feelings of stress, it can also lower stress-induced elevations in blood pressure. It accomplishes this by promoting vasodilation, which relaxes the inner walls of your arteries.17

Managing your blood pressure is a lifelong commitment, but one that can ultimately lead to a healthier and longer life.