“What if you put 250 people in a room and told them they would each pay $1,000 a year for a drug they would have to take every day, that many would get diarrhea and muscle pain, and that 249 would have no benefit? And that they could do just as well by exercising? How many would take that?” asked Jerome Hoffman, MD, professor of emergency medicine at UCLA.

He was referring to statins, which are prescribed for lowering cholesterol and are the best-selling drugs in the history of medicine. Dr. Hoffman’s query is not simply rhetorical.

Even the pharmaceutical giant Pfizer—which produces Lipitor, by far the most profitable statin—agrees that the drug prevents at best one heart attack per 100 patients who already have “multiple risk factors for heart disease.”

And statins often cause liver irritation, muscle cramps and pain, and memory problems.

How Do Statins Work?

Statins work by blocking an enzyme that produces cholesterol in the liver. They are effective at lowering LDL (bad) cholesterol, elevating HDL (good) cholesterol, and reducing triglycerides, a type of fat in the blood. For most people, eating a healthy diet, getting adequate exercise, and following other positive lifestyle practices will produce the same results.

About a quarter of the population is genetically predisposed to high cholesterol, and medication is sometimes a necessary option. But everyone benefits from lifestyle changes too.

“When I prescribe medication, I always tell my patients that I am giving them only 50 percent of what they need,” writes Stephen R. Devries, MD, author of What Your Doctor May Not Tell You About Cholesterol. “The other half comes from their diet and exercise plans.”

How to Help Keep Cholesterol in Check

We do need cholesterol, and plenty of it. The waxy substance is essential for thousands of bodily functions and is a key component of cell membranes. But too much of the wrong kind causes problems, as does too much cholesterol in the blood.

Foods that help regulate cholesterol levels include nuts (especially almonds, walnuts, and cashews), soy protein, garlic, green tea, ground flaxseed, oat bran, and many fruits and vegetables. Consumption of extra-virgin olive oil has been shown in human studies to reduce cholesterol.

You’ll also keep levels in check by limiting refined carbohydrates from cookies, chips, soda, and other snacks, and by avoiding trans fats (watch labels for partially hydrogenated oil). Functional medicine authority Mark Hyman, MD, says the most harmful type of cholesterol occurs as small, dense, hard particles, which “act like BB pellets, easily penetrating your arteries.” He says that the largest source of these abnormal particles is sugar.

“The sugar you consume converts to fat in your body. And the worst culprit of all is high fructose corn syrup (HFCS).” Dr. Hyman adds that HFCS “is the primary nutritional cause of most of the cholesterol issues we doctors see in our patients.”

Supplements to Support Cholesterol Levels

Nutritional supplements geared toward maintaining optimal cholesterol levels can pay dividends for almost everyone. Consider these:

• Artichoke Extract

  Artichoke extract appears to increase the production of bile in the liver, which enables excretion of cholesterol.

• Fish Oil

  Fish oil—high in omega-3 fatty acids—lowers triglycerides, reduces inflammation, and raises HDL.

• Garlic Extract

  Garlic extract is proven to lower cholesterol levels and triglycerides. In one eight-week study, reductions in LDL cholesterol and total cholesterol were seen in adults who received a supplement containing extracts of garlic and onions. They also saw improvements in blood pressure and oxidative and inflammatory markers after taking the supplement.

• Niacin

  Niacin, a B vitamin, helps remove LDL from the blood and return it to the liver.

• Policosanol

  Policosanol, a mix of specialized fats from various plants, shows promise in regulating cholesterol.

• Psyllium

  Psyllium, high in soluble fiber, reduces cholesterol absorption in the intestines.

• Soy Protein Isolate

  Soy protein isolate may reduce LDL and triglycerides.

Modern life moves at a fast pace, and we’re often juggling multiple priorities—family, work, health concerns, and our finances can all cause stress. Sometimes we struggle to deal with all of the ups and downs.

Constant stress can leave us feeling as if our energy has been zapped. Thankfully, there are lots of natural ways to help our bodies fight fatigue and reduce stress so we are better equipped to take on whatever life throws at us.

Supplements for Energy

Adaptogens for Energy

• Adaptogens to Relieve Fatigue

  Chronic stress can affect everything from hormones to cardiovascular function, and many of us are perpetually imbalanced. Reducing stress through diet, exercise, and relaxation techniques is a good start.

  Supplements can also help. Adaptogenic herbs support the endocrine and immune systems and boost the body’s ability to fight stress. Here are a few to try:

  • Ginseng

    Ginseng (Panax spp.) is a staple of traditional Chinese medicine and a first line of defense against sluggishness. Both Asian ginseng (P. ginseng) and American ginseng (P. cinquefolius) help boost energy levels, regulate blood sugar, and improve libido.

    Due to high demand, wild stands of both types of ginseng have been greatly reduced—look for brands that have been sustainably harvested.

  • Eleuthero

    Eleuthero (Eleutherococcus senticosus), a “cousin” of ginseng, has been shown to boost energy levels. It appears to be especially helpful for those who work long shifts or odd hours.

    It may also boost endurance and stamina in athletes.

  • Codonopsis

    Another option to consider is codonopsis (Codonopsis spp.), also known as “poor man’s ginseng,” which is less well known. Research suggests that it may be an effective energy booster.

  • Rhodiola

    If you need a quick pick-me-up, consider fast-acting rhodiola (Rhodiola rosea). Research indicates that rhodiola can boost energy in the short term, and it also provides long-term physical and mental energy.

    Rhodiola may reduce symptoms of depression including insomnia and mood swings.

• Adaptogens to Give Your Brain a Boost

  If you find that you can’t focus or that your thinking has become cloudier than usual, you may want to try one of these brain-helping supplements.

  • Ginkgo

    Commonly praised as a brain-boosting herb, Ginkgo (Ginkgo biloba) is a staple of traditional Chinese medicine.

    Contemporary research tends to focus on Ginkgo biloba extract (GBE), which appears to improve cognition, especially in young and middle-aged healthy people.

    Some studies indicate that GBE may improve memory in people with dementia.

  • Schisandra

    Schisandra (Schisandra chinensis) acts as a mild stimulant for the nervous system, supporting concentration, boosting mental activity, and improving work performance.

    It also helps to relieve anxiety and stress, allowing for greater mental clarity.

  • Gotu kola

    Gotu kola (Centella asiatica) works more slowly than some other natural remedies, but studies show that it has positive effects on mental function, including giving a boost to working memory.

  • Green Tea Extract

    Green tea extract has been shown to enhance cognitive function and working memory. One study found that participants performed significantly better on working memory tests after supplementation with green tea extract.

    EGCG (epigallocatechin-3-gallate), a component of green tea extract, may also improve memory impairment and other cognitive defects triggered by a typical Western diet high in fat and sugar.

Other Nutrients to Boost Energy Levels

Other nutrients that may help boost energy levels include:

• Vitamin B12 which may boost concentration, memory, and mood.
• Magnesium, which converts glucose into energy.
• Omega-3 fatty acids, especially alpha linolenic acid (ALA), that assist with energy generation and may help ease fatigue associated with depression.
• Vitamin D, which shows promise in reducing daytime sleepiness.

You are what you eat, from your head down to your feet. And your feet might be standing near a plant that could end up on your plate.

Plant protein, the hot dietary option, has consumers rushing to buy legumes, quinoa, and soy products in a quest to be healthy and possibly live longer. Nearly 30 percent of Americans are, according to market research, trying to eat more plant protein because they believe it’s an affordable and sustainable food choice.

Reduce Disease Risks with Plant-Based Protein

Harvard Medical School researchers found that substituting 3 percent of calories from animal protein with plant protein was linked to a 12 percent reduced risk of dying from heart disease and a 10 percent reduced risk of dying from any cause during a 32-year study period.

“A well-planned plant-based diet... when you do it in a balanced way, it lowers your risk for heart disease and obesity,” said Andy De Santis, a registered dietitian in Toronto. “Switching to a plant-based diet is better in the long term.”  

By “balanced,” De Santis and other health experts mean eating a wide array of plant-based foods—fruit and vegetables, nuts and seeds, and milk alternatives such as soy—rather than relying mostly on animal-based foods for protein.

The Academy of Nutrition and Dietetics states that “appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases” including Type 2 diabetes, certain cancers, and hypertension.

Vegetarianism and veganism, while healthy, aren’t for everyone, De Santis said, so people who won’t forsake animal-based foods should consider the halfway point found in the Mediterranean diet. This emphasizes plant foods with sprinklings of dairy, meat, seafood, and poultry.

Plant Proteins & Amino Acids

Plant proteins alone can provide enough essential and nonessential amino acids for the human diet. But, as the American Heart Association suggests, those who rely solely on plant protein need to vary plant sources and ensure the caloric intake from those foods meets energy needs.

“Even foods we don’t traditionally think of as high protein—whole grains... and some vegetables—they’ll have good amounts of amino acids,” said Cara Harbstreet, a registered dietitian in Kansas City.  

Soy protein has been shown to be equal to proteins of animal origin, and can be a sole protein source if you choose. “Soy is always a good fallback,” Harbstreet said. “It’s now at a level where it’s real reachable to consumers, with soy milk, yogurt, and tofu.”  

Other Plant Protein Sources

The plant protein movement is expanding, with consumers looking beyond old favorites such as soy, nuts, and seeds to try new sources of protein. Vegan protein powder products are flying off the shelves. As a base for smoothie drinks, they offer busy professionals a chance to hit their daily protein targets without having to stop for meals. Pea protein powder offers as many as 15 grams of protein per scoop.

Thomas Jefferson, who grew hemp at his Monticello plantation, primarily for clothes, would be intrigued by the health benefits of the plant. Hemp protein powder contains healthy omega 3s, although the downside is it also has a higher fat content than other vegan powder offerings.

Not only is chia protein powder ideal for smoothies, but it is tasty as a baking flavor.

“There is the convenience factor with vegan protein powders,” Harbstreet said. “I would caution with foods from hemp and chia powders that they have a fatty acid component so they might need refrigeration or they’ll have shorter shelf lives.”  

Plant-Based Pasta

One more offshoot of the plant protein movement is pasta made from beans and lentils. Harbstreet said these pastas taste similar to traditional pasta, but their texture is different. “They can be a little gummier, like the texture of al dente,” she said.  

A plant-based protein diet isn’t as exotic or as expensive as some might think. “It’s cheaper to buy lentil and tofu than it is cuts of meat,” De Santis said. “It’s affordable, ethical, and it produces better health outcomes. Plant protein is not going to go away.”

How the Circulatory System Works

Your cardiovascular system is an intricate network of roadways. These passages allow for the delivery of oxygen, nutrients, hormones, and blood cells as well as the pick up and disposal of metabolic waste via the body’s detoxification systems.

Your heart keeps blood pumping through the circulatory system, but the blood vessels themselves—ranging from big central arteries to veins and tiny capillaries—are crucial to things running smoothly. When circulation begins to falter, you’re at a greater risk of conditions like varicose veins and life-threatening deep vein thrombosis, heart attack, and stroke. Fortunately, diet, lifestyle, herbs, and supplements can help keep your circulatory system strong, flexible, and functioning well.

Diet for Circulation Support

Above all else, a healthy diet, daily exercise (particularly cardio), avoidance of toxic chemicals, stress management, and adequate sleep form the backbone of a circulation-friendly routine. When it comes to diet, be sure to consume veggies and fruit (especially berries), high-fiber legumes, nuts, seeds, whole grains, cooked mushrooms, wild-caught, fatty coldwater fish, and healthy fats from olive oil and avocados. Enjoy antioxidant-rich dark chocolate/cacao, green tea, and red wine/purple grape juice as treats in moderation.

Supplements for the Cardiovascular System

These remedies support circulation and overall cardiovascular health by decreasing inflammation, fighting oxidative damage, strengthening the heart muscle, and/or thinning the blood. All these remedies are best taken daily long-term in substantial doses for the best results.

• Hawthorn for Heart Health

  Hawthorn (Crataegus spp.) berries, leaf, and flower have been used for thousands of years and are well studied for their gradual, cumulative, tonic effect on the heart and blood vessel lining.

  Hawthorn decreases oxidative damage and inflammation, normalizes and reduces blood pressure, modestly reduces cholesterol, dilates blood vessels, improves oxygen utilization, reduces blood stickiness (also known as platelet aggregation), helps with healing from cardiovascular events, improves heart rhythm, reduces symptoms of congestive heart failure, and helps you achieve and maintain smooth blood vessel lining.

  It’s exceedingly safe, but slow acting and may interact with some heart medications. High-potency products such as solid extract and standardized extracts work well.

• Hibiscus Flowers & Rooibos for Cardiovascular Care

  Hibiscus Flowers (Hibiscus sabdariffa) and rooibos (Aspalathus linearis), often consumed as tea, also offer antioxidant and anti-inflammatory action for the cardiovascular system.

  Relatively large doses of hibiscus have performed as well as anti-hypertension drugs including lisinopril, captopril, and hydrochlorothiazide. Consuming several cups per day helps lower blood pressure and cholesterol too.

• Antioxidant Berries to Tone Your Blood Vessels 

  Blueberries (Vaccinium spp.) and other berries contain antioxidant, anti-inflammatory blue-purple pigments that, when consumed regularly, help tone blood vessel lining.

• Garlic for Cholesterol and Blood Pressure Reduction

  Garlic (Allium sativum) bulb benefits circulation in several ways. Alongside modest cholesterol and blood pressure reduction, garlic helps make the blood less sticky and thick by reducing platelet aggregation, atherosclerosis, inflammation, and fibrin—all of which are enemies of good circulation.

  This blood thinner should not be combined with blood thinning medications without close medical supervision. Use it in food (chop and let sit 10 minutes) or pills. If you find garlic odor offensive or get digestive upset, try aged garlic extract.

• Enhance Circulation with Garlic’s Friends

  Other pungent food-herbs also enhance circulation and help keep blood flowing smoothly. These include onions (Allium cepa), ginger (Zingiber officinale), turmeric (Cucuma longa), hot peppers (Capsicum spp.), and rosemary (Rosmarinus officinale).

• Mediate Blood Vessel Inflammation with Gotu Kola

  Gotu kola (Centella asiatica) leaf focuses less on the heart directly and more on blood viscosity and blood vessel lining. It improves circulation, reduces vascular edema, mediates inflammation within the blood vessel lining, and improves the blood vessel lining integrity so that it’s smooth, flexible, and strong.

  Several studies support gotu kola’s ability to manage circulatory conditions, especially vascular insufficiency and circulatory issues stemming from long stretches of sitting (such as with air travel).

  Though it’s typically used for long-term benefits, one study found that taking a 60 milligram (mg) concentrated extract three times daily for two days prior to a flight, the day of, and the day after significantly reduced the negative vascular effects of flying. Relatively high doses (up to an ounce a day of the dried leaf) or concentrated extracts work best.

• Tone and Tighten Blood Vessels with Yarrow

  The wildflower yarrow (Achillea millefolium) tightens and tones blood vessels while improving blood flow. Use the leaves and flowers as a tincture or tea, but note that as a daisy-family flower, allergies are possible.

Research continues to pile up showing that a few basic tenets go a long way toward maintaining our health as we age.

New studies out of Boston underscore these truths.

Men's Lifestyle for Healthy Aging

A balanced diet heavy on plants and low on saturated fats, regular physical activity, low-stress social connections, and avoiding smoking are powerful lifestyle habits. Some key nutritional supplements are helpful as well.

• Exercise and The Brain

  Boston University researchers determined that “every additional hour of light intensity physical activity was associated with higher brain volumes, even among individuals not meeting current physical activity guidelines.” Those guidelines call for 150 minutes per week of moderate to vigorous exercise.

  The new study found that favorable effects on brain aging may begin at a lower threshold than 150 minutes per week. Physical activity is strongly linked to larger brain volume and healthy aging.

• Diet and Physical Function

  Another study supported the idea that diet plays a role in maintaining physical function—which, of course, enables us to increase those minutes of exercise!

  “Diet can have specific effects on our health and can also affect our well-being and physical independence as we get older,” said senior author Francine Grodstein, ScD, of Brigham and Women’s Hospital.

  “Even if people can’t completely change their diet, there are some relatively simple dietary changes people can make... such as eating more vegetables and nuts.”

  • Increase Omega-3 Fatty Acids

    Fruit, whole grains, legumes, and foods rich in omega-3 fatty acids (salmon, sardines, and other fatty, cold-water fish as well as flax) are other great choices.

  • Reduce Sugar and Sodium Intake

    The researchers also recommend lower intakes of sugar-sweetened beverages, red and processed meats, and sodium.

• Supplements for Men

  • For Heart Health

    “With heart and blood vessel disease being the number one killer of men, as well as a major cause of disability, it is critical that you take good care of your heart,” said Jacob Teitelbaum, MD, author of Real Cause, Real Cure.

    • CoQ10

      Dr. Teitelbaum said coenzyme Q10 is a great supplement for heart health, especially for those taking a cholesterol-lowering medication.

      These medications can deplete this important nutrient—putting your cardiovascular health at risk.

    • Zinc

      The mineral zinc serves as a mild heart protector. Zinc supplements in older adults lower heart disease markers (such as C-reactive protein).

    • Magenesium

      The most important nutrient on Dr. Teitelbaum’s short list is magnesium. This mineral “increases the strength of your heart muscle and helps keep heart rhythms steady and smooth.”

  • For Joint Pain Relief

    One of five American men reports joint pain (generally from osteoarthritis or rheumatoid arthritis), notes the Centers for Disease Control and Prevention.

    • Curcumin

      A go-to for relief is curcumin, which is an antioxidant and anti-inflammatory extracted from the spice turmeric. This herbal extract offers relief for aching joints without the risk of adverse effects seen with conventional medications.

      But it’s not just about masking discomfort. Research shows that curcumin can help rebuild joint tissue by replacing damaged cartilage with new, healthy cartilage.

    • Collagen

      All areas of connective tissue in the body contain collagen. This protein plays an important role in healthy joints.

      Supplementing with a form called collagen hydrolysate offers joint benefits, particularly for those with osteoarthritis.

  • For Male Athletes

    • Glutathione

      Glutathione supplements have been shown to reduce exercise-induced fatigue and to suppress levels of lactic acid, which often causes soreness following exercise.

    • Chokecherry

      Drinking chokecherry juice helps prevent inflammation, oxidative stress, and iron depletion after intense physical exercise.

    • Beet Juice

      Athletes recovered faster from sprinting and made quicker decisions after drinking high-nitrate beet juice for a week.

“Resistance training (RT) is the only non-pharmacological intervention known to consistently improve, and therefore offset age-related declines in skeletal muscle mass, strength, and power,” write the authors of a recent study published in the journal Sports Medicine.

But the researchers found that weightlifting and other forms of RT are not popular among our aging population, “likely due to numerous factors including time constraints, a high-perceived difficulty, and limited access to facilities and equipment.”

Benefits of Weight Training

Wayne L. Westcott, PhD, author of numerous strength-training and fitness books, estimated that inactive adults lose up to 8 percent of their muscle mass each decade.

He cited many benefits of weight training, including:

• sharper cognition
• diabetes prevention
• weight reduction
• improved physical performance
• better cardiovascular health
• reductions in pain...
  • in lower back
  • from arthritis

Research on Resistance Training

Research show gains in training capacity and competitive performance for runners, swimmers, cross-country skiers, and many other athletes following the addition of weightlifting to their programs.

Reduced Risk of Disease

A recent meta-analysis published in the American Journal of Preventive Medicine provided “the strongest evidence to date that resistance training is associated with reduced risk of all-cause, cardiovascular disease, and cancer-specific mortality.”

Improved Longevity

In one recent study published by JAMA Network Open, an analysis of more than 115,000 people aged 65 and older showed that no matter how much aerobic exercise people did, it was strength training at least twice a week that lowered the risk of dying.

People who did strength training twice or more a week who also did 2.5 hours of aerobic exercise saw their risk of death during the eight-year study period drop by 30 percent.

Strength Training Tips

This advice isn’t just for competitors. Nearly anyone can improve their overall fitness—and potentially add healthy years to their life—by incorporating strength training into their exercise routines.

• Focus on Maintenance

  “Across the lifespan, declines in strength and power occur up to eight times faster than the loss of muscle mass, and are more strongly associated with functional impairments and risks of morbidity and mortality,” wrote the authors of the Sports Medicine study.

  “Strategies to maximize healthspan should therefore arguably focus more on improving or maintaining muscle strength and power than on increasing muscle mass.”

  Building big muscles needn’t be the goal.

• Include Aerobics

  Weight training can have significant effects on balance, endurance, and overall strength, particularly in combination with aerobic exercises such as:

  • walking
  • cycling
  • gentle running
  • swimming

• Start Small

  Working with light dumbbells can be very effective, and so can body-weight exercises such as planks and pushups.

  A small amount of resistance training can lead to major improvements with less time and effort than you might have thought.

• Consult Professionals

  Novices should check with a healthcare professional before beginning a weightlifting program.

  Virtually every gym, YMCA, municipal recreation center, senior center, or similar establishment will have someone on the staff who can help guide a weightlifting plan.

Cravings are something we all face. That desire for chocolate, macaroni and cheese, or fries can be hard to fight, but caving into cravings is directly linked to weight gain and obesity.

Many diet plans, pills, and programs claim their methods will not leave you hungry as you lose weight.

But for many Americans, hunger is not the issue. It’s their cravings that need to be managed.

Hunger vs. Cravings

So, how are cravings and hunger different?

Simply put, hunger comes from the body; cravings come from the brain.

What Causes Hunger?

Hunger is a sensation originating in the stomach. It is produced by a hormone that signals to the brain when the stomach is empty.

Once you’ve eaten, another hormone tells the brain you’ve eaten, and you no longer feel hungry.

What Causes Food Cravings?

Cravings, unlike hunger, begin in the brain.

Eating releases pleasure hormones, such as dopamine, into our blood system, much like sex, gambling, and drugs do.

Research shows that the mere sight or smell of barbecue chicken, hamburgers, and pizza trigger a release of dopamine. The amount of dopamine released directly correlated with the strength of a person’s desire to eat that food.

Our brains then associate food with that release of dopamine. Much like any drug addict, we begin to desire food as a means towards achieving that “high.”

How Can You Combat Cravings?

Because of the nature of cravings and their origins in the brain’s dopamine reward systems, caving into cravings will only make them worse.

Ignoring your cravings entirely, though, is almost impossible. The key is learning to manage cravings.

• Indulge in Moderation

  A calorie-restriction study from Tufts University found that accepting cravings and keeping them in check is key to weight management.

  “Allowing yourself to have the foods you crave but doing so less frequently may be one of the most important keys to successful weight control,” said the study’s co-author Susan Roberts.

• Drink Water

  Drink some water, then wait a few minutes. The body can misinterpret signals. Your craving might actually be thirst.

• Exercise

  Studies have found that 15-minute walks were more effective at reducing cravings than sitting still.

• Take The Fruit Test

  Ask yourself if you’d want to eat a piece of whole fruit. If yes, then you’re hungry.

  If not, then you’ve identified your craving for what it is, which is the first step to curbing it!

• Avoid Impulse Buys

  Avoiding hunger can help you steer clear of trips to the convenience store, fast food restaurant, or vending machine where you’re likely to succumb to less-than-healthy options.

• Chew Gum

  Chewing gum when you feel a craving can help you avoid eating high-calorie, sugary snacks.