Your body depends on a healthy, optimally functioning digestive tract to efficiently break down the foods you eat, extract essential nutrients and eliminate toxins. And in truth, the seemingly minor digestive complaints so many people struggle with on a daily basis are actually precursors to much more serious health problems. Unfortunately, this connection has long been overlooked by conventional medicine.

To make matters worse, the approach most doctors take to “help” patients complaining of digestive discomfort is to prescribe drugs that do nothing to address the underlying cause of the problem and are riddled with side effects.

For example, when people complain of heartburn, doctors frequently recommend acid blocking medications, also known as proton pump inhibitors (PPIs), which are the third highest selling class of drugs in the U.S. Many people take PPIs for years, not realizing that they interfere with absorption of nutrients like vitamin B12 and magnesium, cause bone loss and increase the risk of contracting a deadly infection. These drugs also cause rebound symptoms, which is to say, they actually make heartburn worse, leading many people to become increasingly dependent on them for relief.

The Crucial Digestion Connection

More and more research is showing that when your digestion suffers, so does your overall health.[1] Poor digestion can make it difficult for your body to absorb crucial nutrients from the food you eat and to eliminate harmful toxins, resulting in nutritional deficiencies and systemic toxicity. The buildup of toxic matter inside the intestines promotes the growth of harmful microbes, which can set the stage for indigestion and eventually, more serious digestive disorders. This toxic buildup can contaminate the bloodstream and make digestion uncomfortable and progressively less efficient.

Additionally, here’s a surprising fact: Roughly 80% of your immune system is actually found in your gastrointestinal (GI) tract.[2] This means that your gut is a key player when it comes to maintaining a strong immune system and optimal overall health.

Why Do So Many People Struggle with Poor Digestion?

The underlying cause of most digestive complaints is simple: a microbial imbalance. Our GI tracts are colonized with bacteria beginning from the day we’re born, and as a result, our intestines are brimming with many different strains of bacteria, some beneficial — some not. The “bad” microbes promote disease, while the “good” microbes promote efficient digestion, helping us to absorb nutrients and eliminate toxins. These friendly bacteria, also known as probiotics (which means “for life”), stimulate the immune system and work to crowd out the bad microbes.

As a result, when we eliminate or reduce the good microbes from our body, we set ourselves up for nutritional deficiencies, the build-up of dangerous toxins, increased susceptibility to infection — and a whole cascade of health problems. Exposure to antibiotics, antibacterial hand soaps and environmental pollutants, as well as poor eating habits and stress can all quickly kill off good bacteria.[3] In fact, antibiotics are one of the very worst culprits, since they are literally designed to quickly kill bacteria (both the good and bad types) in your body, and since so many doctors prescribe them unnecessarily.

Improve Your Health Quickly with Probiotics

The latest scientific research is showing that it’s crucial to make sure you’ve got plenty of good bacteria in your body.[4] And while this may seem like news from the cutting-edge of science — humans throughout the world have actually known this for centuries. Throughout history, people have used fermented foods, which are naturally high in probiotics, such as yogurt, cheese, miso and cultured vegetables, to support intestinal health.

Unfortunately, in this modern day and age, most of us need a little extra help, even if we regularly consume fermented foods. Of course, the big food and pharmaceutical companies are trying to capitalize on the growing popularity of probiotics and have come up with a slew of “probiotic” drinks, snacks and pills that are little more than marketing hype.

And of course, as with any health trend, there are some shady supplement companies out there hawking probiotic pills that offer little to no benefits whatsoever.[5] But this doesn’t mean you should stay away from probiotics. In fact, taking a high quality probiotic supplement may make many nagging health problems quickly disappear. However, it’s important to choose the right product so you’re not wasting time, money and the opportunity to revolutionize your health.

Most Probiotic Supplements Are DOA!

Here’s some essential information that you need to know about probiotic supplements: The live bacteria most contain are literally DEAD ON ARRIVAL by the time they make it to you. That’s because most probiotic supplements require consistently cold temperatures to keep the bacteria alive. Even if the bottle is refrigerated in the store when you buy it, you can’t be sure it was refrigerated in the truck, in the warehouse, etc. Just a few hours of exposure to light or heat is all it takes to kill the microbes. And unfortunately, the few advanced formulas out there that don’t require refrigeration are absurdly expensive.

How to Avoid Wasting Your Money on Probiotics

As I explained above, most of the probiotic supplements you’ll find out there don’t have what it takes to get the job done — and some are literally worthless.

Here are four things to look for to ensure that you’re spending your money on a supplement that’s vital and truly effective:

#1: Shelf stability. Take a product made using advanced Heat Stabilization Technology (HST) so that it does not require refrigeration. This way, you can be sure the friendly bacteria are still alive and thriving. Look for a formula that guarantees at least 10 billion colony forming units (CFU).

#2: Multiple bacterial strains. Just a single strain of bacteria won’t cut it for broad-spectrum health benefits. Look for a supplement that provides these five bacterial strains, which have the most research backing their effectiveness: Lactobacillus acidophilus, Bifidobacterium longum, Bifidobacterium bifidum, Lactobacillus casei and Lactobacillus rhamnosus.[6,7,8,9,10]

#3: Prebiotics. Research shows that when prebiotics are added to a probiotic supplement, they help good bacteria to adhere to the intestines and can significantly enhance the effectiveness of the probiotics.[11]

#4: A reasonable price. Some people mistakenly believe if you pay more for a probiotic supplement you get better quality. My advice is to avoid paying more than $20 for a one-month supply. There are many companies making bogus marketing claims and charging more than three times this.

If you’re looking for a high-quality probiotic supplement that meets all of these criteria, click here.

1. Lipski, E. (2004). Digestive wellness. McGraw-Hill.Bjarnason, I. (2005).

2. Dig Liver Dis. 2006 Dec;38(Suppl 2):S256-60.

3. Dysbiosis: A Good Neighborhood Gone Bad. Digestive Wellness, 42(8), 382.

4. Curr Opin Gastroenterol. 2011 Jan;27(1):61-5.

5. ConsumerLab.com. Product Review: Probiotics for Adults, Children and Pets. Retrieved 5.3.12.

6. J Dairy Sci. 2011 Jul;94(7):3288-94.

7. J Physiol Pharmacol. 2009 Dec;60 Suppl 6:5-11.

8. J Indust Microb. 1990 Dec; 6(4):263-267.

9. Pediatrics. 1991 Jul; 88(1):90-97.

10. Brit J Nutr. 2000; 83(02):167-176.

11. Altern Med Rev. 2008 Dec;13(4):315-29.

This article originally appeared on Live in the Now.

Maintaining hormonal health is a continual challenge for the modern woman. It is particularly difficult to keep hormones in balance in today’s fast-paced world with the abundance of highly processed foods, chemical-laden products and easily obtained over-the-counter medications. Both wreak havoc on the body. Even before a girl reaches puberty, supporting endocrine function by eating primarily whole foods, healthy fats (avocados, nuts and seeds, virgin coconut oil and extra virgin olive oil) and good-quality proteins is necessary.

A whole foods diet provides much needed nutrients to the body, enabling the body to maintain good hormonal health. A diet high in processed and refined foods, as well as highly phytoestrogenic foods like soy, sets the body up for hormonal imbalance, which can lead to estrogen-related health issues such as breast cancer or uterine fibroids, difficult monthly cycles and difficult or extremely uncomfortable menopause.

That said, there are some foods and herbs that are phytoestrogenic, such as legumes and red raspberry leaves, which play a more supportive role in the body and therefore should be incorporated into the diet. With most phytoestrogenic foods that benefit the endocrine system, it is because they perform a nourishing, supportive role instead of displacing estrogen, leading to estrogen build up.

In addition to following a primarily whole foods diet, these 10 key supplements and herbs are worth keeping in your home to support optimal hormonal health:

#1: Black Cohosh

Black cohosh (Actaea racemosa) is an ambidextrous herb because of its ability to support female hormonal changes on opposite ends of the spectrum. On the one hand, black cohosh has been extensively studied for its ability to help calm menopausal symptoms such as hot flashes, insomnia and mood swings. This same herb is also beneficial in women of reproductive age suffering from premenstrual syndrome and dysmenorrhea (difficult menstruation). Black cohosh has this unique ability because of its estrogen modulating properties. It does not have overt estrogenic effects on the body. Rather, it selects which estrogens in the brain and bones to mimic, leaving the estrogen in the uterus alone. This being the case, studies are showing it does not lead to estrogen-related cancers.

#2: Dong Quai

Dong quai (Angelica sinensis)is known in Traditional Chinese Medicine as a “blood builder.” It serves as a tonic for women in a deficient state. Women who lose large amounts of blood during their cycle or are going through menopause may find dong quai of benefit. If you notice you tend to have drier mucus membranes, dry skin, or have constipation during your cycle or while going through menopause, dong quai is a moistening, nourishing herb that may help alleviate those symptoms. It has also been shown to help with female reproductive disorders such as irregular menstruation, amenorrhea (lack of menstrual cycle) and dysmenorrhea.

#3: Evening Primrose Oil

Evening primrose oil (Oenothera biennis) is a supplement containing about 25% essential fatty acids, including linoleic acid and gamma linolenic acid. Evening primrose oil has been shown to ease symptoms of PMS such as abdominal cramping, breast pain, lower back pain and mood swings. Some women who are peri- or post-menopausal have also experienced relief from evening primrose oil. Women experiencing PMS symptoms appear to be high in omega-6 and low in other essential fatty acids such as linoleic acid. This being so, fish oil is another supplement that woman of all ages can benefit from.

#4: Fish Oil

Fish oilis high in omega-3s. Presumably, good quality fish oil will contain adequate amounts of essential fatty acids, EPA and DHA. Omega-3s are essential for female fertility and in helping carry babies to term. Furthermore, taking a fish oil supplement in the first trimester of pregnancy has been shown to increase the baby’s mental acuity, visual and motor development. The anti-inflammatory effects of omega-3s may also help reduce inflammation caused by endometriosis. As for menstrual pain and menopausal symptoms, fish oil may help reduce the unpleasant symptoms associated with both.

#5: Maca

Maca (Lepidium meyenii) is beginning to become well known in the western hemisphere. Maca is a root tuber that is not only high in protein, complex carbohydrates and iron, but is also nourishing and building to the body. Maca may help enhance fertility and improve libido. Women enduring PMS symptoms may find relief with regular intake of maca. The same can be said for women who are going through menopause. Due to maca’s adaptogenic action on the body, it helps users better deal with stress and balance the body’s overall health, which then leads to a regulation in hormonal health.

#6: Stinging Nettle

Stinging nettle (Urtica dioica) is a gentle herb for everyone. I consider it a female hormonal support herb because of its high nutritional value. Nettles are rich in many vitamins, minerals and antioxidants, particularly vitamins C, B, K and minerals such as calcium, choline, magnesium and silica. Both women of reproductive age and those who are peri- and post-menopausal find that they can better deal with stress, have better immune health and a more balanced hormonal system by keeping their nutritional store stable. Nettles do just that as a female. For pregnant women and those who are lactating, nettles not only serve as a tonic, but also help provide energy after childbirth and may help stimulate milk production.

#7: Red Raspberry Leaf

Red raspberry leaf (Rubus ideaus) is another herb beneficial for women in their reproductive years. Like nettles, it is rich in nutrients, including vitamins A, B, C, E and minerals such as calcium, iron and phosphorus. For women experiencing PMS symptoms such as menstrual cramps and back pain, red raspberry leaf has been shown to alleviate such symptoms, often within a short period of time. Red raspberry leaf is highly recommended by herbalists and midwives for women during pregnancy. Not only does red raspberry leaf provide the nutrients in high demand during pregnancy, it can strengthen and tone the uterus, which may reduce miscarriages, ease childbirth and make childbirth shorter than it otherwise would be.

#8: Sage

Many women going through menopause suffer with hot flashes, making it difficult to get through some days and nights. Sage (Salvia officinalis) is a drying herb that has been shown to reduce night sweats and hot flashes when the dried leaves are consumed in tea form. Although sage essential oil can be placed on pressure points such as the inner wrist, sage tea is what has been studied to be the most beneficial.

#9: Shatavari

As mentioned earlier, reproductive health begins prior to reaching puberty. Some girls have difficulty keeping weight on for various reasons, which can lead to hormonal imbalance, and an Ayurvedic herb that has a slightly sweet taste and is wonderfully nourishing is shatavari, or Asparagus racemosus. This herb is traditionally given to children who have difficulty putting on weight. Women who are undernourished and also have difficulty putting on or holding onto their weight do well by taking shatavari. Many women looking to bear children with this issue find that taking shatavari for a period of time helps provide enough nourishment so they can conceive.

#10: Chaste Tree Berry

Chaste tree berry (Vitex agnus-castus) is an interesting herb compared to the others mentioned in that it is not necessarily an herb that works best when taken on a daily basis. Some women find that it works best when taken during the progesteronal phase of their monthly cycle — typically the two weeks before menstruation or during the luteal phase. Dosage and whether or not this herb will work for your unique physiology is also a factor. Women who suffer from estrogen dominance, PMS, any menstrual issues due to too much estrogen and pre-menstrual breast tenderness may find chaste tree berry useful. Women dealing with infertility, uterine fibroids, ovarian cysts and endometriosis may also benefit from this herb. All of these health issues are a result of too much estrogen in the body and a lack of progesterone.

All the herbs and supplements mentioned above are best taken under the supervision of a knowledgeable herbalist or holistic health practitioner. Not all herbs or supplements work for everyone, and a combination of herbs or supplements may work better than just one. A knowledgeable practitioner will be able to better assess what is going on with you and match the best herbs and supplements to your body constitution.

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http://www.stevenfoster.com/education/monograph/bkcohosh.html

http://www.umm.edu/altmed/articles/evening-primrose-000242.htm

http://www.ascentahealth.com/health-science/science-articles/fish-oil-womens-health-pregnancy-and-fetal-development

http://bastyrcenter.org/content/view/1021/

http://www.florahealth.com/flora/home/Canada/HealthInformation/Encyclopedias/Sage.htm

Seidlova-Wuttke D, Hesse O, Jarry H, Christoffel V, Spengler B, Becker T, Wuttke W. Evidence for selective estrogen receptor modulator activity in a black cohosh (Cimicifuga racemosa) extract: comparison with estradiol-17beta. Eur J Endocrinol. 2003 Oct;149(4):351-62

Vitex. Retrieved from http://www.eclecticphysician.com/herbs/vitex.shtml on 10/4/10

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A new study out of Swinburne University has confirmed what we’ve long known to be true: Chocolate makes you happy and washes away your worries — dark chocolate, specifically.

The study, published in the May issue of the Journal of Psychopharmacology, aimed to examine the polyphenols found in cocoa and their influence, if any, on cognitive function and mood.

In the randomized, double-blind study, healthy, middle-aged participants were given a dark chocolate drink mix standardized to contain either 500, 250 or zero milligrams of polyphenols (placebo) in a parallel-group design. Each participant consumed their assigned mix once daily for 30 days.

Using the Bond-Lader Visual Analogue Scale to evaluate mood and the Cognitive Drug Research system to measure cognition, participants were tested at baseline and again after receiving the cocoa mixture for 30 days.

Researchers found that those who received the higher dose of standardized polyphenols from the dark chocolate mixture significantly increased self-rated calmness and feelings of contentedness, while those who consumed the placebo reported little to no difference. Cognition remained unaffected for both groups.

The polyphenols found in dark chocolate target and interact with brain receptors associated with anxiety response. In fact, it is believed that these are the same receptors targeted by many common anti-anxiety medications, according to the study’s authors.

Lead author of the study, Matthew Pase, noted, “anecdotally, chocolate is often linked to mood enhancement… this clinical trial is perhaps the first to scientifically demonstrate the positive effects of cocoa polyphenols on mood.”

Pase recommends reaching for a dark chocolate that contains a high concentration of cocoa. “The higher the cocoa content of the chocolate, the more polyphenols the chocolate will contain,” he said. But don’t go crazy — just one to two small squares will do.

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While on my own personal journey to learn more about the pros and cons of consuming gluten, I ran across a common theme: clouding of the mind, also known conventionally as mental fog or “brain fog,” due to the consumption of foods containing gluten. Conversely, I found that many who were omitting gluten from their diets, either voluntarily or on a physician’s recommendation, noted improvements in memory and mental clarity. If you’ve ever put your car keys in the freezer by mistake, looked for your car in the wrong section of the parking lot or simply couldn’t think clearly for seemingly no reason at all, you may be able to relate.

Often chalked up to a “normal part of getting older,” symptoms of brain fog include mild confusion, forgetfulness and/or the inability to think clearly. But this doesn’t have to be your fate!

Certain foods such as artificial sweeteners and dairy have been linked to mental fog, but more and more physicians are discovering that mental fog is quite strongly linked to gluten intolerance. Within weeks of eliminating gluten from my own diet, I noticed an ability to think more clearly.

Luckily, there are several foods that have been associated with improved cognitive performance that are naturally gluten free. Tired of losing your keys? Here are six foods you can reach for to clear up mental fog and boost your brain health:

#1: Avocados. Avocado is high in oleic acid, a fatty acid that plays a role in protecting neurons. Along with other omega fatty acids, oleic acid helps make up the myelin sheath, a lining on neurons that helps information in your brain travel at speeds of up to 200 miles per hour. Avocados also increase healthy blood flow, which promotes increased brain function and improved heart health.

#2: Blueberries. Also called “brainberries” by Dr. Steven Platt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, blueberries have one of the highest antioxidant capacities of all fruits and vegetables and are known to improve memory and cognitive function. They have memory-protecting properties and have even been associated with the prevention of Alzheimer’s disease.

#3: Beans. Not only are beans wallet-friendly, they also help stabilize blood sugar levels by slowing how your body processes carbohydrates. Our brains need a steady stream of energy, and beans do the job. By adding more beans to your diet, you add some carb-like texture to your meals without consuming any gluten.

#4: Nuts and Seeds. One ounce a day can reduce inflammation, provide you with a great source of protein and satisfy your appetite. In addition to having a high fiber content, nuts and seeds are packed with vitamins, minerals and brain-boosting omega fats, having a positive impact on your brain and heart health. For an easy snack on-the-go, reach for almonds, walnuts, pistachios, sunflower seeds and pumpkin seeds — pumpkin seeds are specifically beneficial for men.

#5: Wild Salmon. High levels of omega-3 fatty acids, in addition to astaxanthin, B vitamins and amino acids, make wild salmon a winner for improving cognitive function. There is a wealth of research supporting omega-3′s role in brain health preservation, while B vitamins and amino acids boost everyday brain function.

#6: Dark Chocolate. The powerful antioxidant properties of dark chocolate and natural stimulants help enhance focus, improve concentration and stimulate the production of endorphins, helping to not only support brain health, but improve mood, too. One to two Hershey Kiss-size pieces of dark chocolate a day will provide all the benefits you need.

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http://www.livestrong.com/article/333669-foods-that-cause-brain-fog/

http://www.merriam-webster.com/dictionary/stress

http://www.webmd.com/diet/features/eat-smart-healthier-brain

http://www.webmd.com/diet/features/eat-smart-healthier-brain?page=2

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With new studies showing that long-term use of osteoporosis medications like Fosamax offer no continuing benefit after five years, people are wondering what to do to improve their bone density — and for good reason. Thirty-five million American women and 17 million men have low bone density: thinning, weakening and breakable bones. One out of two women will have an osteoporotic fracture in their lifetime.

The good news is that there are excellent natural treatments that dramatically and safely increase bone density (and health), preventing, slowing and even powerfully reversing osteoporosis.

The bad news? Most physicians aren‘t familiar with those treatments!

Fortunately, knowledge is power, and this article provides the knowledge you need. Let’s start by examining five common beliefs about bone health. I’ll tell you which ones are TRUE, and which are myths that have been BUSTED — and discuss the very best strategies for building bone.

Myth#1: Antacids are good for strong bone because they contain lots of calcium.

BUSTED! An analysis of data from the massive Women’s Health Initiative linked calcium supplements to a 31% increased risk of heart attacks. And a new study from Swedish researchers shows that only intakes below 750 mg of calcium a day put a person at increased risk for fractures — while intakes above 1,100 mg might increase risk. In other words, supplementing your diet with high doses of calcium may do you more harm than good.

BEST STRATEGY: Regularly eat calcium-rich foods like leafy greens, fatty fish with bones (such as sardines and salmon) and dairy products. Keep supplementation of calcium (including antacids) to a minimum — no more than 500 to 600 mg daily. If you are taking a calcium supplement, be sure it also contains magnesium and vitamin D.

Myth #2: Avoid sunshine, because even though it raises levels of bone-building vitamin D, it needs to be avoided because of melanoma.

BUSTED! It is unlikely that most of the increase in melanoma rates is being caused by an increased exposure to sun. As I wrote in my recent book, Real Cause, Real Cure (Rodale, 2011), most melanomas are not in sun-exposed areas. They are under our clothes. If there is an increase in rates of melanoma, it’s more likely to occur because of a fatty, salty, sugary diet; an environment saturated with toxic chemicals; and a population that is sleep-deprived — all resulting in weakened immune systems. The real cancer problem is lack of vitamin D, which study after study links to the development of cancer. In fact, it’s estimated that the vitamin-D depriving advice to avoid sunshine doesn’t prevent cancer. In fact, it causes an estimated 145,000 unnecessary cancer deaths every year!

BEST STRATEGY: Avoid sunburn, not sunshine. Go for at least a 30-minute outdoor walk several times a week, particularly during the summer months without wearing sunblock unless you’re out long enough to sunburn. Both sunlight exposure and walking help build bones.

Myth#3: The longer you use osteoporosis medications, the stronger your bones.

BUSTED! New research shows that taking Fosamax for more than five years may actually weaken the crystalline structure of bones, resulting in bones that are less elastic and therefore more fracture-prone.

BEST STRATEGY: If you must take Fosamax, take it with vitamin D — a strategy that makes it five times more likely the drug will effectively build bones.

Myth#4: You can literally “walk away” from bone fracture risk.

TRUE! This one is actually true. Dozens of studies show that regular walking builds bone. One of the most recent studies showed that walking or jogging three times a week increased several biomarkers of bone density. Even better is that those who exercised and took 1,000 mg a day of omega-3 fatty acids (fish oil) had even healthier levels of those biomarkers than people who just exercised.

BEST STRATEGY: A brisk, 30-minute walk, at least three times a week, along with a fish oil supplement, such as Vectomega.

Myth #5: Natural remedies for osteoporosis are an unproven scam.

BUSTED! And busted over and over again. For example, the mineral strontium has been shown in many studies to protect bone. In one of the most recent, researchers from Belgium analyzed bone strength in osteoporotic women who had been treated for a decade with strontium and found a 35% reduced risk of spinal fractures and a 38% reduced risk of non-spinal fractures. In another recent study published in the January 2012 edition of Osteoporosis International, strontium outperformed Fosamax in building bones. Another review of dozens of studies with thousands of patients found strontium to be very effective and safe in long-term treatment of osteoporosis. So much for the scam.

BEST STRATEGY: Take 340 to 680 mg of strontium daily. This is best combined with other bone-building nutrients such as vitamins D and K, magnesium and boron. A simple approach? Take 4 tablets of OsteoStrong (by EuroPharma) or a scoop of the Energy Revitalization System vitamin powder (which already contains most of these key bone-building nutrients) in the morning and 340-680 mg of Strontium (also by EuroPharma) at bedtime. Strontium absorption is modestly improved by taking it at a different time of day than calcium and vitamin D.

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Ther Clin Risk Manag. 2011; 7: 157–166. Published online 2011 May 9. doi: 10.2147/TCRM.S19385
Bolland MJ, et al. BMJ 2011; DOI: doi:10.1136/bmj.d2040.
Warensjo E, et al. BMJ. 2011;342:d1473.
Nutrition Reviews, August 2007(II): S91–S95.
Journal of Bone and Mineral Research, 2011 Dec 20. doi: 10.1002/jbmr.1501 [pub ahead of print]
Carmel AS, et al. Osteoporosis International. 2012 Jan 12. [Epub ahead of print]
Nutrition & Metabolism. 2011 Oct 15;8:71.
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Osteoporosis International. 2012 Jan;23(1):305-15. Epub 2011 Sep 10.

This article originally appeared on Live in the Now.

Watermelon might be the next food to ascend to nutritional stardom, as it fights the accumulation of arterial plaque to help prevent a heart attack and is proving to be an important ally in weight management.

A research team comprised of researchers from Purdue University and the University of Kentucky has published the results of a study in the Journal of Nutritional Biochemistry that finds watermelon has many potentially bioactive compounds including citrulline, which may influence the development of atherosclerosis.

Citrulline from Watermelon Reduces Arterial Plaque Volume to Prevent Heart Disease

Scientists using a mouse model known to mirror human biochemistry found that consuming a diet including watermelon and watermelon juice provided considerable cardiovascular health benefits as compared to a control group. The team determined that citrulline, a bioactive compound found in watermelon, was responsible for lowering levels of deadly oxidized LDL cholesterol, reducing the volume of arterial plaque and aiding in weight management for the supplemented animals.

For this study, scientists divided mice into two groups that were fed a diet high in saturated fat and cholesterol. Half of the mice drank water that consisted of two percent watermelon juice, while the other mice drank the same amount of water mixed with a solution that matched the carbohydrate content of the fruit juice. Researchers found that the watermelon-supplemented group experienced a fifty percent lower level of oxidized LDL cholesterol, a result consistent with past studies using apples.

Consume Watermelon Several Times per Week to Halt Cardiovascular Disease Risk

More importantly, a fifty percent decrease in arterial plaque was detected in the supplemented group, as well as high circulating levels of the potent antioxidant citrulline. The scientists also determined that the supplemented mice gained thirty percent less weight than the control group. The researchers concluded, “We know that watermelon is good for health because it contains citrulline…. we don’t know yet at what molecular level it’s working, and that’s the next step.”

As nutrition scientists continue to study the precise health-promoting mechanisms behind watermelon consumption, we can add this important fruit to the growing list of natural, raw foods that help prevent chronic disease. This study used a very low concentration of watermelon juice (two percent) to achieve a significant reduction in arterial plaque volume. Consuming the tasty fruit several times a week should provide lower risk of heart attack and cardiovascular disease when eaten as part of a diet that eliminates processed and refined foods.

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http://www.jnutbio.com/article/S0955-2863(12)00154-4/abstract
http://www.purdue.edu/newsroom/releases/2012/Q4/watermelon-shown-to-boost-heart-health,-control-weight-gain-in-mice.html
http://www.medicalnewstoday.com/articles/251090.php

You can avoid these summertime risks with a little knowledge about fitness safety in the heat.

Do It Outdoors

Try to get outside as often as you can to work out. Some excellent outdoor fitness options include swimming, tennis, running, walking, golf, rollerblading, biking, volleyball and softball. And why not try traditionally indoor activities outside, as well? Your backyard or a quiet park or meadow could make a beautiful backdrops for yoga, Tai Chi and qigong.

You can even add some fitness to your summer vacations, without having it feel like exercise. Instead of driving to explore your vacation destination, choose to walk, hike or bike instead. And if you’re taking a cruise, most ships have swimming pools, and many offer fitness classes and even rock climbing. Take advantage of these unique opportunities to stay fit and have fun at the same time.

Stay Safe in the Sun and Heat

While working out in nature can be fulfilling in many ways, staying safe in the heat should be a top priority. Here are some tips to keep in mind:

Hydrate, hydrate, hydrate!

Dehydration can lead to heat exhaustion, cramping and heatstroke. To prevent these problems, drink about two glasses of water before your workout, then continuously (at least 4 ounces every 20 minutes) while you are exercising, especially when it is hot or humid out. Water is preferable, but sports drinks and even coconut water provide adequate hydration, as well.

Wear breathable clothing.

Avoid wearing dark colors, which absorb heat, and cotton, which absorbs sweat and stays wet and uncomfortable against your skin. Instead, choose lightweight fabrics that wick moisture away from your body to help keep you cool. You can find workout clothing made with these materials at most sporting goods stores.

Protect your skin and eyes.

Wear sunscreen — preferably one that is natural and doesn’t contain any questionable chemicals. (See 5 Hidden Dangers in Sunscreen.) Be sure to reapply every hour, especially if you are sweating heavily. And don’t forget to wear a lightweight hat and sunglasses to protect your scalp and eyes from the sun’s powerful ultraviolet rays.

Consider early morning or evening workouts.

If the weather is particularly oppressive, consider working out in the early morning or later in the evening, when the sun and heat aren’t as strong.

One big advantage of the summertime is that there are more daylight hours. Predawn workouts are an excellent way to start your day (and to not feel guilty about “vegging out” on the couch later on in the day).

But if you can’t or don’t want to exercise in the early morning, schedule your workout for later in the evening, before the sun sets. This can be a great time to go on a bike ride with your spouse or a run with a buddy.

Watch for signs of distress.

If you start feeling dizzy or experience a headache, cramping, fatigue, low blood pressure, rapid heartbeat, nausea, vomiting, or cool, pale skin, get out of the sun and into a cool location right away. If the symptoms don’t go away, seek medical attention.

With these summer fitness safety tips in mind, go out and enjoy the many benefits of your outdoor workouts this summer.

This article originally appeared on Live in the Now.

If you’re eagerly awaiting the arrival of fresh, ripe, homegrown tomatoes, then you’re going to be excited to learn about a new study.

New research finds that the tomato may dramatically slash the risk of stroke. In a study at the University of Eastern Finland in Kuopio, scientists discovered that tomato consumption reduced the likelihood of stroke by as much as 59 percent.

Based on the results of the present research, together with that from prior research, author Jouni Karppi asserted that if people followed the recommendation of eating more than five servings of fruits and vegetables per day, it would lead to a “major reduction” in strokes worldwide. “This study adds to the evidence that a diet high in fruits and vegetables is associated with a lower risk of stroke,” he said.

The key factor responsible for this effect is the powerful antioxidant lycopene, the chemical that imparts the bright red color, which is also present in peppers and watermelon. Lycopene reduces inflammation and prevents blood clotting, both of which play a critical role in stroke.

Published in the journal Neurology, the study followed more than 1,000 men for 12 years and found that those with the highest blood levels of lycopene had a 55 percent lower likelihood of suffering a stroke. Within the group of 259 men having the highest lycopene levels, 11 had a stroke; while within the group of 258 men having the lowest lycopene levels, 25 had a stroke.

Furthermore, the protective effect of lycopene on stroke was even greater when the researchers only counted strokes caused by blood clots, ruling out those caused by hemorrhages. Men with the highest lycopene levels had a 59 percent reduced risk of stroke compared to men with the lowest levels.

Dr. Clare Walton, from the Stroke Association, believes the results are promising but advises people to eat a wide variety of fruits and vegetables rather than focusing strictly on tomatoes, as all these foods contain healthful nutrients. In response to the study, she has called for further research to explore the suggested protective effect of lycopene on stroke.

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http://www.bbc.co.uk/news/health-19869666

http://www.nydailynews.com/life-style/health/tomatoes-stroke-risk-study-article-1.1178454

http://www.huffingtonpost.com/2012/10/09/tomatoes-stroke-risk-foods_n_1948289.html

This article originally appeared on Live in the Now.

It’s estimated that around 80% of people will suffer from back pain at some point in their lives, and for many it will become a recurring issue that has a significant impact on daily life. The cause of back pain is different for each individual, so no single treatment can claim to be universally effective. Conventional medicine offers many effective techniques for dealing with back pain; however, the use of complementary therapies can make a huge difference for many people. Here we look at a few complementary methods reported to be quite effective for alleviating back pain.

#1: Capsaicin Cream

Capsaicin is derived from chili peppers and is often used as a temporary method of pain relief. It depletes a pain transmitting neurochemical called substance P when applied to the skin, which helps to provide pain relief to the user. While it has been shown to provide effective temporary relief, there’s no evidence that it’s useful as a long-term solution to back pain.

#2: Acupuncture

Acupuncture has been a well-known, proven method of pain relief for hundreds of years. The practice involves the use of fine needles inserted at certain points in the body, designed to treat a network of energy that allows nutrients to better reach parts of the body. It has shown positive effects on lower back pain for many patients, and a study has shown that it can be more effective than traditional Western medicine in treating back pain.

#3: Yoga

Yoga is another ancient practice to have shown a positive correlation with a reduction in back pain. It involves a wide range of stretching exercises that improve flexibility, strength and balance. Much like acupuncture, studies have suggested that yoga can be extremely effective in reducing lower back pain. Current treatment of lower back pain recommends staying active, and improvements in core strength and flexibility make yoga an ideal solution.

#4: Vitamin D

Initially considered only beneficial for building strong bones, the role vitamin D plays in the body is far greater than previously thought. Alongside a wide range of other health benefits, vitamin D has been shown to have an effect on back pain. A study found that in a group of lower back pain sufferers, 83% were deficient in vitamin D — considerably above the average for the general population. When patients were given vitamin D supplements, 95% of subjects in the study witnessed some improvement in back pain levels.

#5: Alexander Technique

The Alexander technique involves fully assessing the way you use your body and optimizing your movements to protect your spine. Programs are tailored to your own unique circumstances (office workers will require different advice than construction workers) to help you take care of your back throughout the day.

#6: Hydrotherapy

Hydrotherapy relieves back pain by loosening muscles and aiding the body in removing the toxins that cause pain and inflammation. It can involve submerging the body in hot water, steam rooms and saunas, as well as the use of wraps. While these treatments are often offered by physiotherapy and physical rehabilitation clinics, a simple hot bath can have excellent pain relieving effects. It’s unlikely to be a permanent solution to back pain, but it can provide some relief in the short term.

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If you’ve been watching the news lately, you may have heard about a powerful antioxidant called astaxanthin. Endorsed by such well-known health experts as Dr. Oz and Dr. Mercola, the claim is that one small pill taken daily can do more to reduce wrinkles and signs of skin aging than any cream, lotion or spa treatment could ever do.

Astaxanthin has also been hailed for its ability to boost stamina, reduce exercise recovery time, improve joint health, enhance brain function and provide a surge of youthful energy. But is there truth to these claims or is astaxanthin just the latest health fad?

Well, when it comes to neutralizing free radicals and oxidation within the body, astaxanthin is more effective and powerful than vitamins C and E, beta-carotene, lutein, green tea and even the almighty CoQ10.[1] [2] However, the big question is, can the antioxidant qualities of astaxanthin help you look better, feel younger and live longer?

Let’s first discuss astaxanthin’s ability to revitalize your skin’s appearance since so many people take the wrong approach to maintaining the health of their skin as they age.

The cosmetics industry is one of the biggest culprits when it comes to toxin-laden products. Even if you don’t use skin creams, you probably use sunblock lotions, which can be just as toxic. These creams and lotions may provide short-term benefits, but they come with the risk of long-term health consequences.

There are natural skin creams and sunblock options out there, but it’s important to realize that your skin is your largest organ, and protecting its outermost layer is only a small part of the solution.

Why Skin Damage Is an ‘Inside Job’

The biggest threat to the health and appearance of your skin is damage by something called free radicals. These highly unstable oxygen molecules occur naturally, but factors such as exposure to toxins and poor dietary habits can increase their levels.

Left unchecked, free radicals can wreak havoc on cells throughout your body, leading to dangerously high levels of inflammation, accelerated aging and a multitude of health problems. The earliest signs of free radical damage show up on your skin, as it is especially vulnerable to oxidative stress and inflammation.

The good news is that your body has a built-in mechanism that utilizes antioxidants to neutralize free radicals. The bad news is that most of us are lacking the antioxidant firepower to get the job done.

Are You Critically Low in Antioxidants?

Despite growing awareness of the importance of antioxidants, experts say that nearly all Americans — even those of us who eat plenty of fruits and vegetables — lack what we need for optimal health. That’s because the fruits and vegetables we eat today are significantly lower in antioxidant nutrients than they were years ago due to soil depletion and hybridization.

Additionally, exposure to pollution and toxins, which creates more free radicals than our body was ever designed to process, has become an unavoidable part of life.

How Astaxanthin Heals Skin From the Inside Out

Wrinkles, brown spots, blemishes and dryness — there are many ways that skin damage can present itself. It turns out that astaxanthin may not only protect your skin from future damage, but can also reverse years of damage relatively quickly.[3] This is due to its antioxidant properties, as well as its anti-inflammatory and immunity-enhancing characteristics.

One of the ways that astaxanthin works is by protecting the skin’s outermost layer against oxidative stress. This enhances cell repair and collagen production, thus increasing skin moisture, preventing and reducing wrinkles, and providing for firmer, more elastic skin.[4] Astaxanthin can also suppress inflammation, which can help to reduce puffiness and irritation.[5]

Overall, research is showing that astaxanthin is, in fact, one of the best supplements you can take to repair and heal your skin from the inside out, reverse years of damage and maintain a youthful appearance.

Astaxanthin as an Energy Booster

The incredible “youthening” effects of astaxanthin are not limited to skin health. It has also been shown to have a positive impact on mitochondria, the cellular energy centers that produce up to 95 percent of your energy, but as a byproduct, create lots of harmful free radicals. As a powerful antioxidant, astaxanthin neutralizes these free radicals, making mitochondrial function more efficient, which creates higher energy levels in your body.

Astaxanthin has also been found to improve strength and stamina, and to speed muscle recovery time after exercise. It has become popular among athletes for this reason, and if you exercise regularly, you may find that astaxanthin can greatly enhance your performance.

Total Body Health Benefits

It’s true that astaxanthin has been shown in the lab to be the most potent natural antioxidant yet discovered. But perhaps more important is how astaxanthin acts once it’s inside your body.

It’s unique in that, unlike many antioxidants, it can reach every cell in your body to provide system-wide benefits. For example, it is one of the few antioxidants that can cross the blood-brain barrier to protect your brain and nervous system and can cross the blood-retinal barrier to protect your eyes. Astaxanthin is especially active within joints and connective tissues and has a positive impact on virtually every single organ and system within your body.

Astaxanthin has been shown to:

• Reverse the signs of skin aging[6] [7]
• Act as a powerful anti-inflammatory[8]
• Enhance energy and stamina[9]
• Support optimal joint and muscle function[10]
• Boost immune system strength[11]
• Protect the brain and eyes[12] [13]

How to Take Advantage of Astaxanthin’s Benefits

While astaxanthin is part of a relatively well-known class of antioxidants called carotenoids, its benefits are just now being discovered due to its rare occurrence in nature. It turns out that astaxanthin is found almost exclusively in a type of microalgae known as H. Pluvialis, which only certain pink-hued creatures, such as salmon and flamingos, consume.

To get clinically beneficial amounts of astaxanthin, you’d have to eat a minimum of 6 ounces of wild salmon every day. (Farm-raised salmon is very low in natural astaxanthin and can be dangerous to your health.) This would not only be difficult, inconvenient and expensive, but most experts do not recommend eating seafood daily due to potential contamination. This is why an astaxanthin supplement is your best bet.

3 Tips for Choosing the Best Astaxanthin Supplement

When shopping for an astaxanthin supplement, there are three indispensable tips:

1. Make sure the bottle says “natural astaxanthin,” ideally from the marine algae species H. Pluvialis. Avoid synthetic astaxanthin as it can have less than half the antioxidant potency.

2. You need to take 4 milligrams per day. Anything less and you won’t be getting clinically beneficial amounts.

3. Don’t pay more than $25 for a one-month supply. Many companies are taking advantage of the hype surrounding astaxanthin and charging more than double this amount.

If you’re looking for a high-quality astaxanthin supplement that meets these criteria, click here.

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