Features

Foods to Combat Constipation

Natural Tools To Get Things Moving and Lose Weight

By Brenda Watson, CNC
We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Brenda Watson, CNC with any questions about this content.

Chronic constipation is the top gastrointestinal complaint in the United States. According to the National Digestive Diseases Information Clearinghouse, more than four million Americans have frequent constipation.

What Causes Constipation?

The possible causes are numerous and can be complex. The source of constipation could be:

  • dehydration
  • lack of:
    • fiber
    • beneficial bacteria
    • B vitamins
  • certain medications
  • chronic stress
  • genetics

...to name a few.

Processed Foods

Constipation is much more common in Western cultures than elsewhere due in part to our sedentary lifestyles and consumption of processed foods.

Fiber (indigestible complex plant carbohydrates found in fruits, vegetables, and whole grains) is removed from most processed foods because it decreases shelf life.

Indigenous cultures that have a high intake of dietary fiber invariably enjoy superior intestinal health.

Diet and Nutrition to Fight Constipation

  • Start with Fiber

    High intake of dietary fiber has many benefits for individuals, including:

    • Decrease of transit time for stools
    • Decrease of absorption of toxins from stools
    • Bulking and softening of stools
    • Increasing frequency, quantity, and quality of bowel movements

    When bowel transit time is slow, waste is not promptly eliminated from the body. It creates prolonged bacterial fermentation of retained fecal material, which can produce toxins. As toxins are reabsorbed into the body, the risk of developing colon diseases and other health problems increases. The toxins stress the gallbladder, pancreas, and liver, giving rise to fatigue and headaches.

    Toxins created in the constipated bowel damage digestive enzymes in the intestinal wall and cause digestive problems and nutrient deficiencies. The walls of the colon can weaken and herniate, giving rise to diverticulosis. The excessive bowel transit time associated with constipation can also contribute to bowel disorders such as irritable bowel syndrome and colitis.

    In addition, studies suggest that constipation may indirectly cause estrogen to be reabsorbed. With slow transit times, a low-fiber diet, and low concentrations of beneficial Lactobacilli and Bifidobacteria, there will be reabsorption of estrogen. This can lead to estrogen dominance, which can result in long-term health issues.

    If you are not eliminating one and a half feet of feces per day (the length of the descending colon), you are not getting enough dietary fiber in your diet. This comes as no surprise, as the average intake of dietary fiber in the US is 12 to 15 grams. I recommend at least 35 grams daily for optimal health.

  • Balance your Gut with Living Foods

    When you eat living foods daily, you replenish the good bacteria in your gut and increase your fiber intake, which helps control appetite.

    Living foods either contain beneficial bacteria, or they act as food for the beneficial bacteria already in the gut.

    Living foods include non-starchy vegetables and low-sugar fruits.

    • Fermented Foods

      Also be sure to include the following fermented foods in your diet:

      • Live cultured pickles
      • Sauerkraut (refrigerated, unpasteurized)
      • Cultured vegetables
      • Kimchi
      • Cheese made from raw milk
      • Unpasteurized miso
      • Tempeh
      • Kombucha
      • Yogurt containing live cultures
      • Kefir (dairy and nondairy)

    • Prebiotic Foods

      In addition to fermented foods, you need to eat foods rich in soluble fibers called prebiotics. Prebiotics feed the good bacteria in your gut. Aim to include high-prebiotic foods in your diet as often as possible.

      Some examples include Jerusalem artichokes, dandelion greens, garlic, and onions.

Contributor

Brenda Watson, CNC

Owner of Vital Planet

For more than 30 years, Brenda Watson, CNC has been helping people achieve vibrant health through improved digestion.

As an author of eight books, a New York Times bestseller, and the creator of five PBS shows on digestive health, Brenda continues the crusade of teaching how the gut is the foundation of your health.

Recipe for Gout? Cherries and Water

By Cheryl Myers
cherries and water
We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Cheryl Myers with any questions about this content.

Gout is an incredibly painful chronic disease. I have had patients with a gout attack whose toes are so painful they cannot sleep with a sheet touching their feet.

Gout is caused by a buildup of uric acid in the blood that crystallizes in the joint, often the big toe, though ankles, wrists, fingers, and other joints can also be affected. These crystals can cause joint deformities and bumps on the skin, especially the hands and fingers. Imagine razor sharp crystals rubbing inside your joint, and you get an idea of the terrible pain and inflammation associated with this disease.

Gout tends to come in waves, starting as a throbbing pain that intensifies for a few days and then starts to subside. Gout used to be called a rich man’s disease, because red meat and alcohol contain purines that increase uric acid levels in the body. However, gout is more complicated than diet alone.

Combat Gout with Water

There are two effective natural interventions to help prevent gout attacks. The first is increasing your intake of water to at least eight 8-ounce glasses a day. Adding more water dilutes the blood and makes it less likely that uric acid will stick in the joints and crystalize. A recent study showed that increasing water intake can reduce gout attacks by as much as 50 percent. I am not aware of any prescription drug that can reduce gout attacks to this degree, and without serious side effects.

Fight Gout with Cherry

The second natural intervention is found in the cherry. This fruit contains anthocyanins, which are flavonoids that give cherries their deep red color. These compounds reduce inflammation and increase the excretion of uric acid. Cherries make the body more efficient at getting rid of excess levels of this compound, and studies have shown they can also significantly decrease the incidence of gout attacks.

What does the science say? One clinical study from 2014 looked at the effects of cherry juice on uric acid levels and inflammatory markers in healthy people. The researchers found that those who drank 30 or 60 milliliters of cherry juice for just two days had lower levels of uric acid and C-reactive protein, an inflammatory marker. Uric acid output in urine samples was increased.  Since excessive uric acid buildup triggers the excruciating pain and deformities associated with gout, getting more of it out of the body is definitely a good thing.

Natural Remedies for Gout

So should we eat the cherries, drink the juice, or take supplements? I vote for all of the above. However, eating cherries every day is not realistic for most people, and there is a lot of sugar in cherry juice. For consistent benefits, I recommend cherry fruit supplements that are standardized for anthocyanins. Freeze-drying is a good method because heat drying and extractions can damage the antioxidant value of the cherry. A good dose is 1500 to 3000 milligrams daily.

Tart or Sweet Cherry for Gout?

I am often asked: tart or sweet cherry? Quite honestly, I think all cherries offer health benefits. There is more scientific data on tart cherry, so perhaps it has a bit of an edge as far as proven effectiveness.

If you or someone you love suffers from gout, increasing water intake, eating more cherries (but not in pie!), and using a standardized cherry supplement may tremendously reduce incidences of pain and suffering. And there are side benefits as well to being well hydrated and full of healthy antioxidants from cherries.  Inflammation in other areas of the body may also subside. Skin may improve. Kidneys function better. All this contributes to a healthier you!

Contributor

Cheryl Myers

Cheryl Myers, RN, is an integrative health nurse, author, and expert on natural medicine. She is a nationally recognized speaker who has been interviewed by the New York Times, Wall Street Journal and Prevention magazine. Her articles have been published in Aesthetic Surgery Journal and Nutrition in Complementary Care, and her research on botanicals has been presented at the American College of Obstetrics and Gynecology and the North American Menopause Society. Follow Cheryl on Facebook! 

Mad About Magnesium!

By Ann Louise Gittleman, Ph.D., C.N.S.
We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Ann Louise Gittleman, Ph.D., C.N.S. with any questions about this content.

Magnesium is to minerals what vitamin D is to vitamins. As the “master mineral” and superstar of over 300 key metabolic functions, it reigns supreme in the mineral kingdom.

However, not all magnesium supplements are created equal.

If high blood pressure, leg cramps, migraines, anxiety, irritability, depression, heart disease, unstable blood sugar or insomnia are still challenging your well-being, read on…

As the premiere heart mineral, magnesium is absolutely key for cardiovascular health. In fact, one study states that magnesium should be available for immediate use in all emergency departments. It is so important that many doctors and surgeons administer magnesium prior to some heart surgeries.

Magnesium’s benefits for heart palpitations can reduce the occurrence of many life threatening situations. However, up to 92% of hospitalized patients don’t have their magnesium levels tested—this is a big concern considering that as many as 80% of patients in the ICU are considered magnesium deficient!

Studies dating back 100 years confirm magnesium’s star power. Not only is this magnificent mineral essential for major metabolic functions, magnesium is also the ONLY mineral linked to all of today’s “Fearsome Foursome”—cancer, stroke, diabetes and heart disease.

Another surprising research finding shows that low magnesium (not just calcium) can lead to low vitamin D. Because low magnesium levels create resistance to some of the effects of vitamin D, many individuals taking vitamin D may not be reaping the true benefits! Individuals over 50 are especially at risk as most aren’t reaching the USDA’s daily average intake, let alone the Vitamin D Council’s suggestion of 5,000 IU/day for adults.

So why are up to 80% of Americans STILL magnesium deficient?

Your body requires around 500 to 1,000mg of magnesium a day, whereas in reality most of us only get one half of that and lose it as fast as we can.

Today, Americans depend upon magnesium to reduce depression, frequent nocturnal awakenings, food cravings, and of course, blood sugar stabilization. Even more of us are eating healthier (think green smoothies, almonds, and sea veggies) which happen to be exceedingly rich sources of dietary magnesium.

By now you may also be supplementing with this miracle molecule, but chances are you’re missing out because the type of magnesium supplement you’re taking cannot get to the right places.

How are we losing it?

First off, magnesium is a primo detox mineral. It is used up minute-by-minute to counteract stressors like food allergies and intolerances, prescription drugs, and exposure to heavy metals—especially aluminum. It also prevents kidney stone formation and even ADHD (Attention Deficit/Hyperactivity Disorder).

Given our busier than ever lifestyles, the body’s main use of magnesium is simply dealing with mental and physical stress. This adaptogenic mineral is being used up faster than we can possibly take it in.

Inefficient magnesium supplements with non-ideal co-factors combined with escalating environmental assaults are leaving nearly 100% of us magnesium starved. Symptoms of magnesium deficiency range from facial twitches, to Alzheimer’s, blood clots, chronic fatigue and osteoporosis.

Unfortunately, the most popular co-factors found in magnesium supplements—oxide and citrate—function as laxatives that primarily target the GI tract.

To support stressed hearts and overworked brains, new research reveals most Americans may need more optimized magnesium cofactors. This is where carriers such as glycinate and taurinate come into play targeting specific organs not supported by standard magnesium supplements. [best magnesium supplement]

In addition, magnesium malate and orotate are gaining steam for their ability to soothe and calm tight muscles, while significantly improving stamina and long term energy throughout the day.

The Magnesium Cofactor Must Haves

Glycinate, Malate, Taurinate and Orotate are the best forms of magnesium for head-to-toe optimal health. They are more effectively absorbed to support organ systems and bodily functions than any other forms.

  • Magnesium Glycinate – For Your Mind

    • Controls anxiety, irritability, insomnia, concentration and hysteria
    • Minimizes laxative effects and is the least likely form to induce diarrhea
    • Corrects long term deficiencies
    • Reduces numbness, crying and depression
    • Increases mental calmness and relaxation

  • Magnesium Taurinate – For Your Heart

    • Supports healthy heart function
    • Prevents migraines
    • Suppresses heart palpitations and arrhythmias

  • Magnesium Malate – For Your Muscles

    • Treats fibromyalgia
    • Calms muscle fatigue
    • Manages PMS, and headaches
    • Supports digestion (so take with meals)
    • Increases energy production

  • Magnesium Orotate – For Your Body

    • Enhances athletic performance
    • Boosts DNA formation and heart repair and function

Besides taking a magnesium supplement with particular cofactors, it is also extremely important that a comprehensive magnesium supplement contains vitamin B6 (especially in the activated Pyridoxal 5 Phosphate targeted form). B6 determines how much magnesium will be absorbed by the cells in the first place.

Magnesium Sources in Food

Of course, diet remains the best supply of any mineral including magnesium. Here’s a list of the best sources to shore up your magnesium stores:

Food Magnesium
16 oz. Coffee 14mg
1 cup Spinach 24mg
1⁄4 Seaweed (kelp) 24mg
1 oz. Dark Chocolate 41mg
1 cup Swiss chard 29mg
20 Cooked Clams 34mg
1⁄2 cup Almonds 191mg
1 cup Kale 31mg
1⁄2 cup Tofu 37mg
1⁄2 cup Cashews 200mg
1 cup Collards 10mg
2 Eggs 5mg
1⁄4 cup Pumpkin Seeds 42mg
1⁄2 cup Beets 15mg
1⁄2 cup Lima 40mg
1⁄4 cup Pistachios 37mg
1⁄2 cup Mustard Greens 9mg
1⁄4 cup Cilantro 1mg
1 cup Buckwheat 393mg
1⁄2 cup Dried Apricots 21mg
1 tbsp Dill Weed 14mg
1 cup Brown Wild Rice 84mg
1 Bananas 32mg
1 tbsp Ground Sage 9mg
1 cup Oatmeal 61mg
1⁄2 cup Dried Figs 50mg
2 tbsp Fresh Basil 3mg

Also keep in mind that there additional methods of absorption including transdermal magnesium chloride oil spray, and of course epsom salt baths (magnesium sulfate).

Magnesium Deficiency Testing

The best assessment of magnesium levels is by far the Magnesium Red Blood Cell Blood Test aka MagRBC blood test. It provides a more accurate indication of magnesium deficiency than a regular blood serum test can offer, since an RBC test evaluates your intracellular magnesium where magnesium lives.

Contributor

Ann Louise Gittleman, Ph.D., C.N.S.

Ann Louise Gittleman, PhD, is a New York Times award-winning author of 30 books on detox, health, and healing, including the international bestselling Fat Flush Plan and Zapped! Visit her blog and join her online Fat Flush Community.

Understanding IBS

By Jane Eklund

Irritable Bowel Syndrome (IBS) is common, affecting roughly 7 to 20 percent of the US population, including twice as many women as men.

Forms of IBS

IBS comes in four types:

  • IBS-D

    IBS-D, or IBS with diarrhea, is the most common subtype. Its symptoms include abdominal discomfort, pain or cramps in the stomach, gas, and diarrhea: regular loose stools and urgency to move the bowels.

  • IBS-C

    IBS-C, or IBS with constipation, produces abdominal discomfort, pain and bloating, and constipation: straining and difficulty in moving the bowels, infrequent bowel movements, and hard stools.

  • IBS-M

    IBS-M, or IBS with mixed symptoms—sometimes referred to as IBS-A, for alternating—produces symptoms of both IBS-D and IBS-C.

    People with IBS-M swing back and forth from diarrhea to constipation.

  • IBS-U

    IBS-U, or undefined IBS, produces variable symptoms. Stool consistency does not meet the criteria for the other types of IBS.

Managing IBS Symptoms

IBS has no cure, but the condition is not life-threatening. Symptom management can involve lifestyle changes, stress reduction, and diet adjustments.

Diet

IBS sufferers can get relief from avoiding foods that can trigger intestinal distress. Those include:

  • Milk
  • High-fructose fruits like apples, pears, and dried fruits
  • Processed foods containing high-fructose corn syrup
  • Carbonated drinks
  • Caffeine
  • Sugar-free chewing gum
  • Beans
  • Cruciferous vegetables like broccoli and Brussels sprouts
  • Wheat
  • Red peppers and green onions
  • Red wine
  • Nutritional and weight-loss supplements

Foods affect different people differently. If you’re not sure what your triggers are, try writing down what you eat so you can pinpoint the cause of a flare-up.

Some people find relief through the low-FODMAP diet, which eliminates certain carbohydrates that can be irritating. If you decide to follow a low-FODMAP diet, you can still eat foods like rice, potatoes, quinoa, wheat-free bread, lactose-free dairy products, fish, eggs, chicken, beef, and certain fruits and veggies.

One recent study found that 71 percent of people with IBS who followed a low-carbohydrate, high-fat diet that allowed foods such as pork, beef, chicken, eggs, fish, cheese, yogurt, veggies, berries, and nuts experienced significant reductions in IBS symptoms. 

A nutritionist or dietitian with IBS experience can help sort through all this.

Lifestyle

Emotional stress can set off IBS as well. Exercise, deep breathing, yoga, a soothing cup of tea—cultivate relaxation methods to keep anxiety at bay.

Supplements

Some supplements have been shown to be helpful. Here’s what the research shows:

  • Probiotics

    Scientists are studying probiotics as a treatment for IBS and other GI disorders with similar symptoms, as an imbalance in the gut microbiota could be a cause of symptoms brought on by IBS.

    For instance, a 2019 study of patients with celiac disease who had IBS-type symptoms despite following a gluten-free diet found that those given probiotics for six weeks had a significant decrease in symptoms compared to the placebo group.

    A scientific review suggested that combining probiotic and prebiotic supplementation with the low FODMAP diet could have promise for management of IBS.

    While both treatments have been effective for some people with the condition, the probiotics and prebiotics would serve to counter the drop in Bifidobacteria caused by the FODMAP diet.

  • Boswellia Extract

    Several people with IBS but no other conditions were assigned to treatment groups for four weeks.

    • People in one group were given hyoscine butylbromide, a medication used to treat cramps.
    • Those in the second group were given papaverine hydrochloride, which is a vasodilator, plus belladonna extract.
    • Those in the third group were given supplements of boswellia extract (250 milligrams per day).

    Symptoms improved in all groups. The number of people who needed medical attention for IBS decreased significantly in the boswellia group only.

  • Peppermint Oil

    Scientists analyzed 12 randomized studies including 835 patients to determine the effect of peppermint oil as a treatment of IBS. They found that peppermint oil is safe and effective in treating pain and other symptoms in adults with IBS.

Talk to Your Doctor

If you don’t have a diagnosis but think you may have IBS, talk with your healthcare practitioner. Other conditions can create similar symptoms, so you’ll want to rule them out.

Also, medication is available for people who need additional help managing the symptoms. Your healthcare provider will help you determine which of the four types of IBS you have, as the medication prescribed varies depending on type.

“Altered gastrointestinal microbiota in irritable bowel syndrome and its modification by diet: Probiotics, prebiotics and the low FODMAP diet” by Heidi M. Staudacher and Kevin Whelan, Proceedings of the Nutrition Society, 2/24/16

“Clinical and microbiological effect of a multispecies probiotic supplementation in celiac patients with persistent IBS-type symptoms: A randomized, double-blind, placebo-controlled, multicenter trial” by R. Francavilla et al., Journal of Clinical Gastroenterology, 3/19

"Dietary interventions should be first-line treatment for IBS," www.garstroendonews.com, 7/19/23

"Effect of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis" by C.J. Black et al., Gut, 6/22

“The impact of peppermint oil on the irritable bowel syndrome: A meta-analysis of the pooled clinical data” by N. Alammar et al., BMC Complementary Alternative Medicine and Therapies, 2019

“Supplementation with a lecithin-based delivery form of Boswellia serrata extract (Casperome) controls symptoms of mild irritable bowel syndrome” by G. Balcaro et al., European Review for Medical and Pharmacological Sciences, 5/17

“Understanding the 4 types of irritable bowel syndrome: IBS-C, IBS-D, IBS-M/A and IBS-U,” www.medicine.com, 2/5/21

Contributor

Jane Eklund

Jane has a rich, diverse background in both literary and journalistic writing, including book reviews, poetry, and history.

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Heat Things Up!

Herbal Remedies That Can Boost Libido

By Maria Noël Groves, RH (AHG)

February is the month to celebrate or rekindle the fire and sensuality in your relationship.

Sex drive is highly individual, but when your health or life is out of balance, libido easily wanes.

Natural Libido Supplements

If you’re hoping to warm things up in the bedroom, here are some herbal allies to consider.

Blood Flow and Pleasure

The most well-researched and most commonly known herbal aphrodisiacs are those that address climax and the ability to achieve and maintain an erection.

All of these herbs have benefits in all genders. Penile and clitoral tissues are closely related, made from similar tissues, rich in nerve endings, and benefit from blood flow and the right balance of stress and sex hormones including testosterone.

Erectile dysfunction can be an early warning sign for cardiovascular disease and inadequate blood flow–definitely schedule a cardiovascular workup with your doctor.

Heart tonics and blood-moving herbs play double duty as aphrodisiacs. These include garlic, turmeric, rosemary, ginger, hawthorn berry, leaf and flower, and just the right hit of cayenne. Ginkgo, better known for enhancing cognition by improving microcirculation, also shows some promise.

Sometimes these herbs light the fire on their own, but they’re also nice companions and synergists in formulas with the herbs mentioned below.

Traditional libido herbs such as muira puama bark seem to warm the area while enhancing sexual vitality in all genders.

Additional classic libido herbs that likely work across a range of actions include epimedium (also known as horny goat weed) and tribulus, which is somewhat more stimulating and may support testosterone as well as perimenopausal hormone wobbles. They blend nicely with adaptogens and other libido-supportive herbs.

Stress Reduction

Stress directly inhibits libido and sexual function, particularly in feminine genders.

Damiana flower from Mexico relaxes and uplifts the nervous system while promoting hormonal balance of estrogen, progesterone, and testosterone in all genders. It’s a classic libido herb that’s particularly useful when stress and anxiety get in the way of having a good time.

Additional relaxing herbs, though less libido specific, may be helpful including regular use of milky oat seed extract or oat straw decoction, and as-needed passionflower, lemon balm, kava, and/or skullcap.

Herbal Help for Dry Tissue

As we age, and particularly in menopause, tissues become dry and sensitive (not in a good way).

Shatavari root’s moniker is for the “woman with 100 husbands” because it supports estrogen balance, offers gentle adaptogenic action, and has moistening qualities throughout the body, including promoting the release of cervical mucus.

Many high quality and natural lubricants are also on the market, which can greatly enhance the experience.

Hormonal Balance

Many adaptogens and longevity tonics have a long-held reputation for virility and vitality, likely by supporting healthy sex and stress hormone balance.

Ginseng (particularly Asian red ginseng) is well-studied for erectile dysfunction, general, libido, and fertility. Due to sustainability issues and rampant adulteration, seek organically cultivated, woods-grown ginseng from reputable companies.

Ashwagandha is a more sustainable alternative, well tolerated by most, gently supporting testosterone and libido in all genders, improving mood, easing stress, and enhancing fertility.

Maca may also provide general support as a nutritious, adaptogenic, and gently libido-enhancing herb. It tends to be particularly useful in menopause and andropause to promote hormone balance and uplift the mood.

Menopausal libido issues may be helped by herbs like hops, fenugreek, and others already mentioned such as tribulus, epimedium, muira puama, shatavari, and ashwagandha.

Choosing Quality Libido Supplements

Unfortunately, the libido supplement industry is one of our worst for dangerous adulteration, unsafe formulas, and unsubstantiated claims.

  • Seek libido herbs from companies you already trust.
  • Consider creating your own routines from single herb products.
  • Always double-check herb-drug interactions and contraindications.
  • Yohimbe is found in many libido supplements, and while it does have “herbal Viagra”-like actions, it’s also quite dangerous and not generally recommended.

The Big Picture of Experiencing Low Libido

Keep in mind that libido is the “canary in a coal mine” for various states of imbalance. This includes pharmaceutical side effects, diseases, stress, relationship issues, mental well-being and trauma, nutrient deficiencies.

In addition to herbs, consider your root causes of low libido and do your best to address them directly, talking with your partner if you have one, and enlisting the aid of a professional if necessary.

Adaptogens by David Winston with Steven Maimes ($19.99, Healing Arts Press, 2019)

Adaptogens in Medical Herbalism by Donald R. Yance ($50, Healing Arts Press, 2013)

Botanical Medicine for Women’s Health, 2nd edition, by Aviva Romm ($73.95, Churchill Livingstone)

“A double-blind, randomized, pilot dose-finding study of maca root (L. meyenii) for the management of SSRI-induced sexual dysfunction” by C.M. Dording et al., CNS Neuroscience & Therapeutics, 2008

“Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving sexual function in women...” by D.S. Langade at al., Biomed Research International, 10/15

“Herbs and erectile disfunction: A review of traditional use and modern clinical evidence” by L. Woolven and T. Snider, HerbalGram, 2013, American Botanical Council

The Male Herbal, 2nd Edition, by James Green ($16.99, Crossing Press, 2007)

“Subjective effects of Lepidium meyenii (maca) extract on well-being and sexual performances in patients with mild erectile dysfunction” by Z.T. Cicero et al., Andrologia, 4/09

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Health Tips for Men in their 30s, 40s, 50s & Beyond

By Carol Ferguson

Common Men's Health Issues

In 1920, women lived a year longer than men, on average. Today that difference is more than five years in favor of females.

Why? Males are less likely to follow preventive health measures and are more likely to engage in risky behavior than females.

The good news is it’s easy to improve men’s health with simple lifestyle changes.

  • Excess Weight

    More than 60 percent of adult men in the United States are overweight. “If you’re a man, you can’t be healthy and overweight at the same time,” says Frank Shallenberger, MD, HMD. This may help explain why men die younger of cancer, diabetes, heart disease, stroke and other causes than women.

  • Vitamin and Mineral Deficiency

    “Most active, productive men need a good supplement program to protect them from illness and deficiency symptoms and increase their longevity by reducing chronic degenerative disease patterns,” says integrative physician Elson M. Haas, MD.

  • Excess Iron

    In general, guys need more magnesium and B vitamins than women—but less iron. More common than iron deficiency (especially among males), iron excess can lead to chronic fatigue, depression, heart irregularity, joint pain, and other health problems.

Health at Different Life Stages

Here are some specific suggestions for men at different ages and stages.

The 30s

At 34, Adam has it all: a wife, baby, mortgage, and an exciting job—everything except the energy to enjoy life. A former cyclist, he gets winded on the exercise bike at the company gym the few times he actually gets there.

“No wonder I’m starting to get a gut,” he says, “and I weigh more than I ever did.”

  • Monitor Heart Health

    Stamina peaks for most males in their early 30s, as does the body’s ability to extract oxygen from the bloodstream. But this is also the age when blood pressure and cholesterol start to rise, so a thorough checkup is an important first step.

  • Maintain a Healthy Weight

    Don’t feel as though you have to clean your plate.

    Invest in a jogging stroller for your baby, and exercise at least three times a week.

  • Consider Supplements

    An antioxidant involved in energy production at the cellular level, coenzyme Q10 (CoQ10) tends to be low in overweight people, so try supplementation.

    Fairly sedentary people find D-ribose (a five-carbon sugar that’s a structural component of DNA and RNA) gives them an energy boost and helps stave off sore, stiff muscles.

The 40s

At 46, Jonathan feels as though he’s at the top of his game—except on the racquetball court. His shoulder and elbow slow him down, if the pain doesn’t prevent him from playing.

He’s also showing signs of periodontal disease, and his dental hygienist has suggested coming in for more frequent cleanings.

  • Check for Inflammation

    A factor in both joint pain and gum disease, inflammation can also lead to cardiovascular problems, explaining why half the heart attacks and strokes in the U.S. occur in people with normal cholesterol levels. If you haven’t had a C-reactive protein (CRP) test, do so right away to measure inflammation.

  • Mind Your Nutrients

    Follow the Mediterranean diet high in fruits and vegetables, omega-3-rich fish, and a little olive oil, enjoying four or five small meals instead of three big ones.

    Garlic and ginger are anti-inflammatory herbs that taste great and can be taken as supplements.

    Make sure you’re getting plenty of antioxidant vitamins C and E in your daily diet and multivitamin/mineral, and consider a fish oil supplement with at least 500 mg EPA and DHA.

  • Exercise Regularly

    Walk briskly for 30 to 60 minutes five times a week.

  • Consider Supplements

    If joint pain continues, try avocado/soybean unsaponifiables, bromelain between meals, glucosamine/chondroitin (for at least three months), MSM, and/or turmeric.

The 50s & Beyond

At 58, Steve has several complaints, “some are pretty minor like dry mouth, and others are more worrisome like having to urinate much more often—especially in the middle of night.”

He’s noticing some hearing loss, but what worries him the most is forgetfulness.

“My mother has dementia. Half the time I visit her, she doesn’t remember me or even where she is. Nobody looks forward to that kind of old age.”

  • Stay Hydrated

    From 57 to 86, the body literally begins to dry up: Drink more water, even if it means more trips to the bathroom.

    “One of the problems with aging is that thirst decreases with age, so people tend to drink less,” says Wojtek Chodzko-Zajko, PhD, head of kinesiology at the University of Illinois.

  • Monitor Prostate Health

    About half of all American men over 50 have an enlarged prostate, which presses on the urethra and causes frequent urination.

    Also called benign prostatic hyperplasia (BPH), this condition needs be monitored annually by a healthcare provider. Although BPH doesn’t necessarily lead to cancer, it can make a tumor tougher to spot.

    If you’re overweight, losing pounds may help lessen symptoms.

    Saw palmetto is as effective as mainstream medicine for this condition, and pygeum is also promising.

  • Maintain Cognition

    Ginkgo helps fight senility and hearing problems. A popular Indian herb, gotu kola works to stimulate the brain, strengthening memory and mental ability.

  • Take Vitamins and Minerals

    It’s also important to take “an easy-to-digest, well-balanced vitamin and mineral formula for nutritional insurance,” says Dr. Haas.

“An Assessment of the Diagnosed Prevalence of Diseases in Men 50 Years of Age or Older” by M. M. Issa et al., Am J Manag Care, 3/06

“Associations Between Diabetes and Clinical Markers of Benign Prostatic Hyperplasia Among . . . Black and White Men” by A. V. Sarma et al., Diabetes Care, 3/08

“Blueprint for Men’s Health: A Guide to a Healthy Lifestyle” by Armin Brott and the Blueprint for Men’s Health Advisory Board, www.menshealthnetwork.org

“Body Composition and Serum Prostate-Specific Antigen: Review and Findings From Flint Men’s Health Study” by J. L. Beebe-Dimmer et al., Urology, 4/08

“Body Weight and Weight Change in Relation to Blood Pressure in Normotensive Men” by G. Yang et al., J Hum Hypertens, 1/07

Bursting with Energy by Frank Shallenberger, MD, HMD

“Intake of Fish Oil, Oleic Acid, Folic Acid, and Vitamin B6 and E for One Year . . . Reduces Coronary Heart Disease Risk Factors in Male Patients . . .” by J. J. Carrero et al., J Nutr, 2/07

“Men’s Health: Keys to a Healthy Life,” www.medicinenet.com, 2008

“Masculinity and Perceived Normative Health Behaviors as Predictors of Men’s Health Behaviors” by J. R. Mahalik et al., Soc Sci Med, 6/07

The Sinatra Solution: Metabolic Cardiology by Stephen T. Sinatra, MD, FACC, FACN, CNS

Staying Healthy with Nutrition by Elson M. Haas, MD, with Buck Levin, PhD, RD

Supplement Your Prescription: What Your Doctor Doesn’t Know About Nutrition by Hyla Cass, MD

“Wellness Guide to BPH,” UCBerkeley Wellness Letter, 5/08

Contributor

Carol Ferguson

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Diabetes and You

Understanding How Glucose and Insulin Work in the Body

By Isaac Eliaz, MD, LAc

In both Type 1 and Type 2 diabetes, the main problem is the body’s response to food.

When we eat, beta cells in the pancreas detect glucose (blood sugar) and release insulin, which tells other cells to ingest the glucose. This provides energy for cells and keeps circulating blood sugar at healthy levels.

Symptoms of Diabetes

Too much sugar in the blood stream damages blood vessels and wreaks havoc on organs and tissues.

This can lead to eye problems, kidney failure, cardiovascular disease, nerve damage, and many other conditions. People develop diabetes when their bodies lose the ability to properly handle blood sugar.

Type 1 Diabetes

In Type 1 diabetes, an autoimmune response destroys pancreatic beta cells. We don’t entirely understand why. Insulin is no longer released, cells don’t get the message to take in glucose, and blood sugar accumulates to toxic levels.

Until injectable insulin was developed, Type 1 diabetes was generally fatal.

Type 2 Diabetes

Type 2 diabetes is a bit more complicated. Cells gradually lose their ability to respond to insulin, causing toxic levels of glucose to accumulate in the bloodstream. This gradual loss could be caused by age, obesity, or other issues such as over-consumption of high-sugar foods over time. 

As blood sugar accumulates, pancreatic cells have to work harder to produce more insulin. The condition gradually escalates: Cells become more insulin-resistant; glucose accumulates in the blood stream, and the pancreas compensates by producing more insulin. 

Eventually, pancreatic beta cells burn out and the condition can become more like Type 1 diabetes, in which no insulin is produced at all.

Metabolic Syndrome

So far, not much can be done to prevent Type 1 diabetes. Type 2 diabetes is a different story.

The disease takes a long time to develop. It is often preceded by metabolic syndrome, a condition that comes with a laundry list of symptoms:

  • Excess belly fat
  • Too much bad cholesterol (LDL) and triglycerides
  • Too little good cholesterol (HDL)
  • Inflammation
  • High blood pressure
  • Excessive blood clotting and poor circulation
  • Initial insulin resistance
  • Elevated fasting blood glucose

If many of these warning signs look familiar, it’s because they are also associated with cardiovascular disease—metabolic syndrome’s close relative.

However, these conditions are controllable and even reversible with a healthy diet, supplementation, and lifestyle changes.

“Metabolic syndrome: Past, present and future” by I. Lemieux and J.-P. Després, Nutrients, 11/14/20

“Type 1 diabetes,” Mayo Clinic, www.MayoClinic.org, reviewed 5/3/23

“What is diabetes?,” Centers for Disease Control and Prevention, www.CDC.gov, reviewed 4/24/23

Contributor

Isaac Eliaz, MD, LAc

Isaac Eliaz, MD, LAc, is medical director of the integrative health center Amitabha Medical Clinic in California.

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Keep Your Heart Healthy

Take Steps to Help Prevent Cardiovascular Disease

By The Taste for Life Staff

Weighing less than a pound, your heart beats about 100,000 times per day to move nutrient- and oxygen-rich blood to all the other vital organs and tissues in your body.

You may not even think about this process, but a heart that functions poorly can mean disability or even sudden death.

Ways to Protect Heart Health

The good news is that the health of your heart is, to some degree, under your control.

  • Increased Physical Activity

    A sedentary lifestyle—along with cigarette smoking, high blood pressure, and high cholesterol—are major risk factors for heart attack. Simple aerobic exercise like walking can do wonders for your heart, and research shows that this type of exercise is effective for lowering blood pressure.

    “You really can get your heart rate up to the level your doctor would recommend, and you don’t have to jog or run to do it,” says Kyle McInnis, ScD, professor of exercise science at the University of Massachusetts in Boston.

    “Walking is commonly identified as the single most enjoyable form of recreational exercise,” he adds, so try to walk every day if you can.

    Another major risk factor for heart disease is being overweight. Extra weight raises LDL (bad) cholesterol and triglyceride levels and increases blood pressure as well as the risk for Type 2 diabetes—another reason to work out regularly.

    “Increasing physical activity is key to reducing the risks for heart disease. Even if weight stays the same—and physical exercise is a big help in reducing excess weight—physical activity can improve blood pressure, blood glucose and cholesterol levels, and significantly lower the risk of death and disability from heart disease,” says Dr. McInnis.

  • CoQ10 Supplements

    A vitamin-like compound, CoQ10, or coenzyme Q10, is a fat-soluble, natural antioxidant present in all our cells, and it works to produce energy in every one of them.

    Research shows that CoQ10 significantly strengthens the heart and improves cardiovascular health. As a powerful antioxidant, CoQ10 inhibits the oxidation of fats while it protects proteins and DNA from oxidative damage. Since oxidized low-density lipoprotein (LDL) cholesterol paves the way for atherosclerosis, CoQ10 is an important weapon in the battle against coronary heart disease.

    As we age, however, levels of this coenzyme may diminish and become too low to meet our body’s demands for energy. Consider high-quality CoQ10 supplements.

    Are you one of the 65 million American adults with high blood pressure? CoQ10 has been shown to lower pressure even without dietary modifications or blood pressure medications, according to research in both the U.S. and Japan.

    In addition, when more than 400 patients with at least an eight-year history of hypertension took CoQ10, 43 percent of them were able to stop taking one to three of their high blood pressure medications. There was only one reported side effect—a mild case of nausea.

    When Taking Statins

    If you take statins, consider supplementing with CoQ10 since these medications may compromise CoQ10 in the body. Taking 50 to 100 milligrams (mg) is advisable for anyone with high cholesterol who’s not on statins too. For best results, take CoQ10 (an oil-soluble nutrient) with fatty foods or oils.

    Precautions

    If you’re also taking a blood thinner such as Coumadin, talk with your healthcare provider before supplementing with CoQ10.

  • Omega-3 Fatty Acids

    Omega-3 fats found in the oil of deep-water fish (mackerel, herring, salmon, sardines, and tuna) appear to help protect your heart, improve your mind, reduce your risk of diabetes, and ward off cancer.

    These long-chain fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—continue to be the focus of much research exploring the extent of their health benefits.

    Consumption of EPA and DHA has been strongly linked with a reduced risk of cardiovascular disease (CVD). Since more than 70 million American adults have some type of CVD, consider foods or dietary supplements that can reduce risk of this devastating disease. CVD is the leading cause of death globally, and one in every five Americans dies from heart disease.

    The anti-inflammatory effects of omega-3 fatty acids may also help reduce the risk of stroke, according to another recent study.

    Fish Oil

    According to nutritionist Clare Hasler, PhD, MBA, evidence from multiple large-scale epidemiologic studies and randomized controlled clinical trials suggests that EPA and DHA in the form of dietary fish or fish oil supplements:

    • lower triglycerides
    • reduce the risk of sudden cardiac death and heart attack
    • slow the buildup of atherosclerotic plaques

    Flaxseed Oil

    Flaxseed oil has been found to offer similar cardiovascular benefits as fish oil supplements. Both are linked to increased antioxidant capacity and significantly lower levels of C-reactive protein (CRP), a marker for inflammation, in the human body.

    Among 727 women in the Nurses’ Health Study, CRP levels were 29 percent lower among those with the highest intake level of total omega-3 fatty acids, compared to those with the lowest intake levels, says Dr. Hasler.

"A comparison between the effects of flaxseed oil and fish oil supplementation on cardiovascular health in type 2 diabetic patients . . ." by F. Raygan, Phytotherapy Research, 7/19

"Effects of coenzyme Q10 on statin-induced myopathy . . ." by H. Qu et al., Journal of the American Heart Association, 10/18

"Heart disease facts," Centers for Disease Control and Prevention

Contributor

The Taste for Life Staff

The Taste for Life staff come from a wide variety of backgrounds and specialties. We believe learning is a life-long process, and love to share the knowledge we gain.

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Adaptogen Powders for Stress and More

By Maria Noël Groves, RH (AHG)
Ashwagandha, also known as winter cherry, growing in the wild
Photo by Bankim Desai on Unsplash

In partnership with RidgeCrest Herbals

What Are Adaptogens?

Simply put, adaptogens are safe tonics that help the body adapt to stress so you’re less likely to launch into “fight or flight” mode yet still have good energy to handle what life throws your way.

Even though adaptogenic herbs have been around for millennia, the term was coined and defined by Soviet researchers starting in the late 1950s.

The popular term often gets misused for anything that’s remotely safe and health-promoting, but adaptogens are specifically safe, broad-acting herbs that boost energy and ease stress by modulating stress hormones like cortisol in the hypothalamus-pituitary-adrenal glands (HPA axis).

What Do Adaptogens Do?

You can assume all adaptogens boost:

  • energy
  • vitality
  • longevity

Most also support:

  • libido
  • cognition
  • focus
  • immune health

Each has its own affinities, and some are more stimulating while others are more calming. Try finding those that best fit your personal needs.

Adaptogens provide extra support, but keep in mind that they are not an excuse to ignore your body’s basic needs for sleep, a healthy diet, downtime, and exercise so you can just go-go-go.

Popular Adaptogen Powders

  • Ginseng and Friends

    True ginseng includes Asian ginseng (Panax ginseng) in two forms—white (crude) and red (steamed)—as well as American ginseng (P. quinquefolius).

    All are warming, stimulating, and restorative; however, American is generally considered more tonic whereas red ginseng is the most stimulating and heating.

    Ginseng roots help you reconnect with your vigor when you feel depleted and fatigued.

    However, it is a slow-growing plant of deep woodlands, nearly eradicated in the wild from overharvesting and illegal poaching, and subject to rampant adulteration due to centuries of popularity.

    Choosing Ginseng

    If you buy ginseng, opt for organically cultivated, woods-grown ginseng from reputable sources.

    Otherwise, seek out more sustainable ginseng substitutes:

    • bitter-tasting jiaogulan (Gynostemma pentaphyllum) leaves
    • eleuthero (Eleutherococcus senticosus) roots
    • slightly sweet codonopsis (Codonopsis pilosa) roots

    Precautions

    All of these herbs may aggravate overstimulation, insomnia, mania, and anxiety in sensitive people, especially if taken later in the day or alongside caffeine.

  • Rhodiola

    Long revered in Hungary and Siberia, this root (Rhodiola rosea) is an energizing adaptogen, boosting physical energy and excelling at improving mental energy and mood.

    Many human studies support its use for stress, energy, cognition, and uplifting the mood, with some effects noted within just one day.

    Choosing Rhodiola

    Seek cultivated North American rhodiola for sustainability reasons.

    Precautions

    As with ginseng and friends, use caution if you tend toward overstimulation.

  • Ashwagandha

    This Ayurvedic root from India (Withania somnifera) is deeply energizing yet also calms anxiety.

    Folk wisdom says that if you take ashwagandha regularly for one year, you’ll have the strength of a stallion for the next 10.

    It boosts thyroid function, supports nerve health, sleep, mood, cognition, fertility, and libido in all genders, and gently eases inflammation and improves muscle strength.

    Researchers found that participants who took a dosage of anywhere between 240 milligrams and 600 milligram of ashwagandha daily for 60 days experienced improved:

    • sleep quality
    • productivity
    • mental calmness
    • relaxation
    • better mood

    Blood tests showed a reduction in levels of the stress hormone cortisol among all study participants.

    Precautions

    Ashwagandha’s well tolerated by most people, but use caution if you’re sensitive to nightshade family plants, have hyperthyroid disease, or take thyroid medications.

  • Schisandra

    Also known as five-flavor fruit (Schisandra chinensis), this berry wakes up your senses with an explosion of flavor that’s sour, slightly bitter, pungent, salty, and sweet.

    It benefits many body systems and is one of my favorite liver and detoxifying tonics.

    Schisandra promotes a clear, focused mind, boosts digestive juices, and supports long-term immune vitality. It balances energy levels and rarely overstimulates.

    Precautions

    It may interact with some medications and irritate people with a sour stomach or ulcers.

  • Holy Basil

    Holy Basil (Ocimum sanctum, syn. O. tenuiflorum), also called “tulsi” and “sacred basil,” has the most profound calming effects of these adaptogens.

    It uplifts the mood, promotes focus, eases anxiety, and decreases inflammation.

    Through cortisol modulation, it not only eases stress but also gently reduces blood sugar, cholesterol, and stress-related sugar cravings.

    It makes an excellent tea but can be enjoyed in any format.

“An alternative treatment for anxiety: A systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera)” by M.A. Pratte et al., Journal of Alternative and Complementary Medicine

“The clinical efficacy and safety of tulsi in humans: A systematic review of the literature” by N. Jamshidi and M.M. Cohen, Evidence-Based Complementary and Alternative Medicine, 3/16/17

“Rosenroot (rhodiola): Potential applications in aging-related diseases” by W. Zhuang et al., Aging and Disease, 2/19

“A prospective, randomized, double-blind, placebo-controlled study of safety and efficacy of a high-concentration, full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults” by K. Chandrasekhar et al., Indian Journal of Psychological Medicine

"An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study" by A.L. Lopresti et al., Medicine, 9/19

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RidgeCrest Herbals SereniZen

Raspberry-flavored gummies with GABA, chamomile, ashwagandha, and more to promote feelings of calm and emotional balance.

rcherbals.com
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The B Vitamins Are An Unbeatable Force For Health

A Crucial Complex of Vitamins

By Annie Graves

Unfortunately, it’s easy to run a deficit of Bs.

They’re water soluble, which means the body must use ’em or lose ’em. Any excess is eliminated daily in sweat or urine, so B vitamins must be replenished regularly. And if you’re fasting, dieting, or consuming too much coffee, sugar, or processed foods, chances are you’re operating in the negative. 

Why should you “B” careful? These vitamins have often been likened to spark plugs for the body—igniting a vast number of biochemical reactions. Magically, B vitamins both destress and energize us. Also, healthy hair, eyes, skin, liver, and GI tract can all be traced to adequate levels of B complex. 

What is Vitamin B Complex?

These nutrients are called a “complex” because naturally occurring B vitamins are never alone. They’re always joined together in foods (like yeast, liver, vegetables, and seeds) and perform best when they accompany each other.

  • Vitamin B1

    Vitamin B1 (thiamine) boosts the body’s energy production. Specifically, B1 helps metabolize glucose, converts carbs to fat for future energy, and is crucial for heart function and muscle tone. B1 may be helpful for depression, fatigue, digestive problems, and mental and nervous system illnesses.

  • Vitamin B2

    Vitamin B2 (riboflavin) metabolizes carbs and fats, ensures that cells “breathe” in enough oxygen, and helps the body grow. Riboflavin may be helpful for eye fatigue, cataracts, vision problems, skin conditions (such as acne and eczema), general fatigue, and stress.

  • Vitamin B3

    Vitamin B3 (niacin) also breaks down proteins, fats, and carbs to supply energy to cells. In addition, it stimulates circulation, aids digestion, helps lowers cholesterol, and supports brain function. Large doses (50 mg or more) may produce a harmless “flush” caused by vascular dilation. Niacin may be helpful for fatigue, stress, depression, and teeth and gum problems.

  • Vitamin B5

    Vitamin B5 (pantothenic acid) is commonly known as the “antistress” vitamin because it helps the adrenal glands produce hormones that combat stress. It also kicks up the metabolism and may help prevent aging and wrinkles. B5 may be helpful for adrenal fatigue, headaches, and insomnia.

  • Vitamin B6

    Vitamin B6 (pyridoxine) is especially important for balancing hormones in women. It’s particularly adept at metabolizing protein and works with the immune system to make antibodies. B6 may be helpful for PMS, morning sickness, stress, skin conditions, and high blood pressure.

  • Vitamin B7

    Vitamin B7 (biotin) is a relative newcomer to the B family. It helps the body create new skin tissue and metabolize fat properly, making it a natural for weight-loss programs. Biotin may be helpful for skin and hair problems and muscle pains.

  • Vitamin B9

    Vitamin B9 (folate or folic acid) is abundant in leafy greens and fresh, unprocessed foods––hence our modern-day deficiency. B9 helps produce all cells in the body, form DNA, and break down protein. Folic acid may be helpful for depleted adrenal glands, stress, psoriasis, restless leg syndrome, and anemia.

  • Vitamin B12

    Vitamin B12 (cobalamin) is stored by the body so it can take years for a deficiency to show up. B12 is essential to the health of the nervous system; boosts energy by stimulating the body’s use of proteins, carbs, and fats; and helps synthesize DNA and RNA. This vitamin may be helpful for fatigue (particularly in the elderly), insomnia, memory problems, and osteoporosis.

National Cancer Institute, www.cancer.gov

National Institutes of Health, www.nlm.nih.gov/medlineplus

Staying Healthy with Nutrition by Elson M. Haas, MD ($39.95, Celestial Arts, 2006)

Contributor

Annie Graves

Annie Graves is a travel, home, and feature writer with deep roots in New England, and a love of the well-packed travel bag.

As Home & Garden editor, and a regular contributor to Yankee magazine, a New England icon with a readership of close to two million, she's always looking for the poetry, even as she embraces our rugged landscape and weathered shingles.

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