Features

Fiber for Heart Health

You may have heard that a high-fiber diet can help maintain bowel health and keep you “regular” by reducing constipation. But did you also know that dietary fiber may support heart health by reducing blood pressure and inflammation, as well as lowering the LDL (low-density or “bad”) cholesterol levels?

Another important plus: Dietary fiber can aid in reducing the risk of developing Type 2 diabetes, and control blood sugar levels in people with diabetes, according to the Mayo Clinic.

What’s more, high-fiber foods can help achieve and maintain a healthy weight.

“People trying to reduce calories and hampered by feelings of hunger may be among those who find boosting fiber most helpful,” comments Karen Collins, RD, CDN, of the American Institute for Cancer Research. “Foods that supply dietary fiber—whole grains, vegetables, fruits and beans—may satisfy hunger as their bulk fills up our stomachs. Yet they supply relatively few calories.”

There are two basic fiber types: Soluble dissolves in water, insoluble doesn’t.

Are You Getting Enough Fiber?

The recommended daily amount depends on your age and gender: 25 grams for women under age 50; and 21 grams women over 50. For men, it’s 38 grams under age 50, 30 grams if older than 50.

Natural Fiber Supplements

It’s recommended to get your daily fiber intake through whole foods. However, you may need to take supplements if your diet falls short.

Look for fiber supplements with natural ingredients such as flax, chia, oat bran, or sprouted seeds. Fiber chews or fiber-rich bars, with fruits and nuts, are convenient to carry.

Also find psyllium husks in flakes, capsules or powders. A clinical trial showed that psyllium, a soluble fiber, helped treat the symptoms of irritable bowel syndrome.

“The Benefits of Flaxseed” by Elaine Magee; “IBS Relief From Soluble Fiber” by Daniel J. DeNoon; “The Truth About Chia” by Kathleen M. Zelman, www.WebMD.com

“Chart of High-Fiber Foods”; “Dietary Fiber: Essential For a Healthy Diet” by Mayo Clinic staff, www.mayoclinic.com

“Does More Fiber Mean More Weight Loss?” by Karen Collins, American Institute for Cancer Research

“Soluble or Insoluble Fibre in Irritable Bowel Syndrom in Primary Care? Randomised Placebo Controlled Trial” by C.J. Bijkerk, et al., BMJ, 10/09

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Omega Power - Benefits of Essential Fats

Get Fats Your Body Can't Produce

By The Taste for Life Staff

Numerous studies point to the many benefits of these fats, which are known as essential fatty acids (EFAs). Even if you have the typical dieter’s fear of fat, it’s important to consume omega-rich fats as opposed to the trans fats found in refined foods and overly processed supermarket oils.

Omega 3s

The bulk of scientific study has focused on alpha-linolenic acid (ALA) found in canola, fish, flax seed, walnuts, and their oils. “The evidence for the cardioprotective nature of omega-3 fatty acids is abundant,” finds one recent study, which recommends 1 gram (g)/day of these long-chain fatty acids (either from oily fish or fish-oil supplements) for anyone with known coronary heart disease. And even healthy individuals should consume at least 250 to 500 milligrams (mg)/day, experts advise.

The Multi-Ethnic Study of Atherosclerosis finds a daily intake of omega-3 fats is inversely linked to lower levels of inflammation, believed by most experts to be the underlying cause of cardiovascular disease. Other research finds that American men who eat little or no seafood can lower their risks for coronary heart disease by 47 percent for each g/day of dietary ALA. And the Nurses’ Health Study, following 84,000 women for 16 years, shows similar results for heart disease mortality. Omega-3 fats may even protect autistic individuals from cardiovascular problems caused by antipsychotic drugs used in their treatment.

Deficiency in this healthy fat can raise blood pressure. Increased intake of omega-3 supplements lowers triglyceride levels. Since high triglycerides are linked to Type 2 diabetes, it’s not surprising that upping intake of omega 3s can lower the risk for metabolic syndrome and diabetes.

That’s not all! Research finds that omega 3s can also:

  • lessen the risk for macular degeneration (as does omega 9 found in olive oil)
  • help prevent depression and learning deficits
  • reduce inflammation in carpal tunnel syndrome in combination with omega-6- gamma linolenic acid (GLA)
  • protect neurological and visual development during the last trimester of pregnancy and possibly enhance IQ and immunity in children after birth
  • help protect against certain cancers including breast, colon, liver, and prostate
  • fight a number of other conditions like asthma, Crohn’s, inflammatory bowel disease, and rheumatoid arthritis.

Omega 6s

While most Americans consume too many of the less beneficial forms of omega-6 fatty acids found in processed foods, linoleic acid (LA) found in black currant seed, borage seed, and evening primrose oils—often marketed as gamma linolenic acid (GLA)—has healing powers. Like omega 3s, omega 6s are an important structural component of cell membranes. Omega 6s are also the most effective fats for lowering total and LDL (lousy) cholesterol levels. Used in combination with omega 3s, omega 6s can significantly lower deaths from heart disease and appear to help protect vision.

GLA also inhibits inflammation, and randomized, placebo-controlled research finds it effective for eczema (atopic dermatitis). This omega-6-rich EFA is also useful for diabetes, PMS, osteoporosis, ulcerative colitis, and fibrocystic breast pain, possibly offering “long-term implications for prevention of breast cancer, says Tori Hudson, ND.

Because many people cannot convert LA into GLA efficiently, she believes that “virtually all North Americans are deficient.”

Other Healthy Omegas

Found in olives (and their oil), omega 9 has also been linked to heart health in numerous studies, while omega 7 (from sea buckthorn) is rich in carotenoids and other substances believed to fight aging, promote healthy digestion, and support urinary-genital health.

“Comparison of Dietary Conjugated Linoleic Acid with Safflower Oil on Body Composition in Obese Postmenopausal Women with Type 2 Diabetes Mellitus” by L. E. Norris et al., Am J Clin Nutr, 9/09

“Dietary Fats: Know Which Types to Choose,” www.mayoclinic.com, 1/31/09

“Know Your Fats,” American Heart Association, www.heart.org, 9/2/10

“Omega-3 Fatty Acids,” www.umm.edu, 6/25/09

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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Care for Your Hair

Different Types of Hair Need Different Kinds of Care

By Kelli Ann Wilson

In partnership with Alaffia

There are lots of natural ways to love your locks.

The first step to proper hair care is learning what type of hair you have. Hair type exists on a complex matrix of textures, but there are a few characteristics that help narrow it down.

Hair Types & Hair Care

  • Dry Hair

    Characteristics: Dull, frizzy, and prone to split ends and dandruff.

    If you have dry hair, avoid washing too frequently and limit or avoid heated styling tools including straighteners. Look for hair care products that include herbs like calendula and chamomile. Essential oils that benefit dry hair include sandalwood and rose. Supplements like vitamin C, omega-3 fatty acids, and biotin may also be helpful.

  • Oily Hair

    Characteristics: Dull, limp, with a tendency toward dandruff.

    Oily hair benefits from conditioning at the tips only and a light touch when it comes to brushing. Lemon balm, mint, rosemary, and sage are great herbs for oily hair. Look for products that include essential oils from cedarwood, grapefruit, lavender, and tea tree. To treat oily hair from the inside out, try supplementing with vitamins A and C, as well as zinc.

  • Fine or Thin Hair

    Characteristics: Limp, flat, frizzy, tends to break or split easily, often looks dirty.

    If you have fine or thin hair you’ll want to avoid styling products like gels and sprays, and limit the use of heavy conditioners that weigh hair down. Look for products with oat straw, lemongrass essential oil, and seaweed. Avocado and evening primrose oils are also great.

  • Thick Hair

    Characteristics: Coarse, frizzy, may show surface damage.

    Thick hair requires a gentle touch to prevent frizz, so avoid brushing when wet and also avoid blow drying or coloring with permanent hair color products, which have thickening effects.

    Look for shampoos and conditioners that contain aloe vera and thyme, as well as essential oils of geranium and orange. Moisturizing ingredients like shea butter as well as almond, coconut, and jojoba oils can also help thick, dry hair look its best. Consider purchasing Fair Trade Certified products whenever possible.

Contributor

Kelli Ann Wilson

Associate Editor

Kelli Ann Wilson is Associate Editor at Taste for Life magazine. In her free time she enjoys reading, writing, photography, gardening, and spending time with her husband and two kids.

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Albizia for Anxiety and Depression

This Asian Herb May Lead to Relief

By Roy Upton, RH, DAyu

An estimated 22 percent of Americans ages 18 and older — about one in five adults — suffer from a diagnosable mental disorder in a given year, according to the National Institute of Mental Health (NIMH). When extrapolated to the total U.S. population, this translates to 44.3 million people.

Of these, approximately 35 million suffer from depression severe enough to warrant treatment at some time in their lives, while almost 20 million suffer from anxiety disorders. The two often occur side by side. The even sadder news is that approximately 1 percent of preschoolers, 2 percent of school-aged children, and 5 to 8 percent of adolescents suffer from a major depressive disorder. The problem is significant.

Conventional Anti-Depressants & Risks

Depressive disorders may be further compounded by some conventional pharmaceuticals, which may increase the risk of suicide in those taking these drugs. Such a concern recently arose with the antidepressant drug Paxil regarding its potential to increase the rate of suicide in children and adults. After receiving reports of increased suicides linked to the use of this drug, the Food and Drug Administration (FDA) conducted their own review of the reports for antidepressants overall and concluded that “suicidal thinking or behavior may increase in pediatric patients treated with any type of antidepressant, especially early in treatment.” They further report that this may affect as many as 1 out of every 50 children taking conventional antidepressants. If medication has the capacity to increase suicide potential further, it is clear that alternatives are needed.

Herbal Solutions for Anxiety & Depression

Botanicals have long been used to enhance mental health. In ancient China, the supreme tonifier Ganoderma lucidum, more popularly known as reishi mushroom, was used by Taoist priests to help promote mental calmness and to improve meditative practices. In ancient times, a common name of St. John’s wort included fuga demonum, which means the devil’s scourge — alluding to its use to rid one of demonic possession, possibly an early description of depression. Of the delightfully aromatic Melissa officinalis, Paracelsus wrote that lemon balm “doth maketh the heart merry,” referring to its ability to uplift the spirits. Whether someone desires to relieve depression and anxiety or simply improve mental health, the herbal kingdom has much to offer.

Albizia, Tree of Happiness

A little known Asian herb, Albizia julibrissin, may spell relief for millions of those suffering from anxiety and depression. Some gardeners know albizia by its more common name of mimosa, the beautiful tropical ornamental tree that produces fine red filamentous flowers in the summer. Herbalist Michael Tierra, LAc, author of the best-selling herbal The Way of Herbs, can be credited with increasing awareness of the benefits of this important botanical based on positive findings in his clinical practice.

In ancient traditional Chinese literature, use of albizia was linked with “the happiest of results: promoting joy, assuaging sorrow, brightening the eye, and giving the desires of the heart.” In more modern times, albizia belongs to a class of botanicals that “nourish the heart and calm the spirit.” This statement has more significance than meets the eye.

In Chinese medical philosophy—the truth of which has been borne out in the clinical experience of many practitioners — a profound connection exists between the health of the heart and the mind. Chinese medical practitioners do not consider these organs to be separate but intimately connected, the health of one affecting the other. This is evidenced in everyday life when mental anxiety leads to heart palpitations, and mental stress produces a racing heart or high blood pressure.

Both the flowers and bark of albizia are recommended for promoting mental health, relieving anxiety, as a sedative to help sleeping, and — most specifically — to treat irritability due to constrained emotions. While there has not been a great deal of scientific research on this beautiful botanical, what there is provides some evidence as to why it might work.

Albizia's Promising Research for Anxiety & Depression

Two flavonol glycosides, quercitrin and isoquercitrin, found in albizia possess sedative qualities. While sedative activity cannot be considered responsible for all of the reported benefits of albizia in lifting the spirits, it may explain its antianxiety effects.

Animal studies on a closely related species (Albizia inopinata) show its potential as a relaxant and antispasmodic. While this latter finding cannot be automatically extrapolated to other species of albizia, many similar species possess similar compounds and activities.

Modern herbalists like Tierra attest to albizia’s amazing clinical efficacy in lifting the spirits and relieving depression. With clinical use, this herb holds real promise for calming anxiety and relieving depression safely.

The literature reports no adverse effects. The typical dosage is 3 to 6 grams equivalent daily, used as a powder, tea, or tincture.

Contributor

Roy Upton, RH, DAyu

President of the American Herbal Pharmacopoeia, Roy Upton has been working professionally as an herbalist for almost 40 years. He is trained in Ayurvedic, Chinese, and Western herbal traditions. 

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Animal Companions for Life

By Cheryl Myers
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.

Not everyone sees their relationship with animals in the same light. To some, animals are workers and nothing more. To others, animals are cherished members of the family. I have had animal companions so dear to me that they were some of the most important relationships in my life. They brought me great joy, and their loss broke my heart into a million pieces.

Caring for Your Animal Companion

Having an animal companion, be it dog, cat, horse, or something else entirely—is a tremendous responsibility. And loving an animal dearly deepens this sense further still. We often feel this responsibility most keenly when our pet is suffering.

Of course, the first step in seeking care for animal companions is often to see a veterinarian, and this is important for proper diagnosis. We need to know what we are dealing with. Is our dog experiencing a little arthritis, or is it a tumor? Is her skin just dry, or does she have allergies? Is our boy suffering from muscle strain or a more serious connective tissue tear?

In almost every scenario, there is a crucial element that must be addressed: Inflammation.

Inflammation causes pain. It interferes with tissue repair. It promotes cancer and blood vessel damage and even depression. A very important step in treating almost any of the common health concerns with dogs (and other companions animals as well) is to dramatically reduce inflammation.

Natural Anti-Inflammatory Care for Dogs

The most powerful, scientifically studied natural medicine to directly combat excessive levels of inflammation is curcumin. Curcumin is extracted from the spice turmeric, but they are not the same thing. Turmeric contains only 2 percent to 5 percent curcumin, and achieving medicinal levels would require unreasonable amounts. Therefore, both doctors and scientists use curcumin for a wide variety of animal health concerns because they can deliver a medicinal dose in far fewer capsules or pellets.

Curcumin for Dogs

However, curcumin has a challenge as well, in that it is not well absorbed. Second-generation curcumin products have used various methods to enhance absorption. Some of these methods are more natural and advantageous than others.

The most clinically studied, enhanced-absorption curcumin in the world uses turmeric essential oil in a patented process to boost absorption. In fact, you would need to give your pet 200 to 500 capsules of an equal dose of turmeric to equal the amount of curcumin delivered to the bloodstream as a single capsule of curcumin with turmeric essential oils. This unique formulation has published studies in dogs, cats, and horses, demonstrating both safety and efficacy. This specific formulation has published absorption studies in dogs, too.

Curcumin has studies in human health as well, including arthritis, autoimmune diseases, skin conditions, cancer, diabetes, and mood disorders. How many times have scientists used animal models in experiments to demonstrate benefits for human health? Here is an instance where we can learn from studies in human beings how this powerful natural medicine can benefit animal health.

In several studies, curcumin is able to equal or even outperform a class of drugs commonly used in both human and animal care, called non-steroidal anti-inflammatory drugs (NSAIDs). Some drugs in this class are aspirin and ibuprofen (used more in humans) and carprofen (some brand names are Novox or Rimadyl), ketoprofen, and others) for dogs. The problems with these drugs is their side effects, which include vomiting, loss of appetite, depression, diarrhea, stomach or intestinal ulcers, liver failure, kidney failure, and even death. That is quite a list!

Curcumin Pet Health Products

Curcumin has side benefits instead of serious side effects. Some side benefits of curcumin (to name only a few) are helping to prevent heart disease and diabetes. Enhanced absorption, clinically studied curcumin with turmeric essential oils can make a real difference in your animal companion’s life.

There are pet health products that combine high-absorption curcumin with quality standardized boswellia (another favorite for joint pain) in a flavored, chewable format for better ease of administration. These can be used for arthritis, muscle pain, hip dysplasia.

Canine Anxiety

Another way in which our animal companions suffer is with anxiety. I had a beagle-husky mix (a combination Mother Nature never intended!) named Alex. OK—I will fess up—his full name was Alexander Graham Beagle. He was a sweet dog, but was absolutely terrified of fireworks and thunderstorms. At the first sign of lightening, he was on my lap or leaning on me, panting and trembling so hard I used to joke that I could rent him out as a Magic Fingers massage machine for hotel beds. I did my best to help him cope, including taking him down to the basement, petting him for hours, and even wrapping him in blankets (this is before ThunderShirts and the like).

The options for dealing with pet anxiety have evolved greatly. Veterinarians are using standard tranquilizers, and prescribe more modern anti-anxiety medication, but it comes at a cost to the liver. Pet owners are interested in more natural ways to reduce anxiety in their dogs. It might be anxiety over going to the groomer, or fear of thunderstorms, or maybe it is every day separation anxiety.

Echinacea for Anxiety

Weird as it may sound, there are compounds in echinacea, that when extracted and concentrated, act on brain receptors to elicit a sense of calm and relaxation, without causing drowsiness. This unique echinacea extract is standardized for echinacoside and a unique, proprietary alkamide profile available in no other formula. Alkamides have similar effects as cannabinoids, attaching to cannabinoid receptors and helping to ease stress and relax muscles. The extract has been scientifically and clinically studied and shown to reduce anxiety symptoms significantly within an hour or so of use, with better results documented with ongoing use.

Hemp Oil, the Endocannabinoid System & Your Pet

Canines are “wired” very much the same way as humans when it comes to pain relief or stopping anxiety, and we typically see that studies show similar actions in both. It’s not surprising that cannabinoids from hemp would have similar effects in humans and canines. However, it is more important to deliver the entire spectrum of cannabinoids in hemp oil and not single out CBD. Studies have shown that there are more than 120 cannabinoids in hemp stalk, and only one is CBD. All these compounds are active and work together as a family, so better results are attained.

In a study of canine osteoarthritis, researchers found that an oil with CBD decreased pain. Other studies have indicated it can be used for canine seizure disorders. However, the veterinary studies were done on relatively high doses of 1.1 mg per pound of the dog’s weight. At these dosage levels, an increase in serum alkaline phosphatase was noted, which is a marker of liver health. 

It is important to only use products with less than 0.3% THC (which is much less than 1%). The reason is that though dogs appear to do well with the other cannabinoids in hemp (CBD, CBC, etc) they do NOT do well with THC, the mind-altering cannabinoid in marijuana. Dogs that have eaten marijuana or medical marijuana preparations have become quite ill, sometimes for several days, so choose carefully.

National Animal Supplement Council

The National Animal Supplement Council (NASC) is a nonprofit industry group dedicated to protecting and enhancing the health of companion animals and horses throughout the United States. The NASC was founded in 2001 in response to the lack of regulatory cohesion in the pet supplement industry. Looking for pet supplement companies aligned with the NASC helps better assure the supplements are of the highest quality.

“The NASC Quality Seal program was initiated as part of our ongoing effort to improve and standardize the industry. Different from the NASC logo, members must earn permission to display the Quality Seal by agreeing to adhere to NASC’s quality standards, and by submitting to an independent audit to ensure compliance with our rigorous quality system requirements. When you see the Quality Seal on a product, you can trust it comes from a reputable company that has successfully passed an independent quality audit,” their website reports.

Family Health Includes Pet Health

For many people, pets are family. Being able to use natural interventions to help alleviate suffering in our companion animals is beneficial to all concerned. There are even more natural products that can have a tremendous impact on pet health, including omega 3 fatty acids and quality probiotics, to name only a few. You may be surprised to find such a wealth of clinically validated products specifically targeting the health and well-being of our furry family.

“Alkamides and a neolignan from Echinacea purpurea roots and the interaction of alkamides with G-protein-coupled cannabinoid receptors” by J. Hohmann et al., Phytochemistry, 10/11

“The anxiolytic potential and psychotropic side effects of an echinacea preparation in laboratory animals and healthy volunteers” by J. Haller et al.,Phytother Res., 1/13

“Effect of citrus polyphenol- and curcumin-supplemented diet on inflammatory state in obese cats” by V. Leray et al., Br J Nutr, 10/11

“The effect of echinacea preparations in three laboratory tests of anxiety: Comparison with Chlordiazepoxide” by J. Haller, et al.,  Phytother Res., 11/10

“The effect of exercise and nutritional supplementation on proinflammatory cytokine expression in young racehorses during training" by D.W. Horohov et al., J Equine Vet Sci, 12/12

“Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: a comparative, randomized, double-blind, placebo-controlled study” by A. Haroyan, et al., BMC Complement Altern Med, 1/9/18

“Pharmacokinetics, safety, and clinical efficacy of cannabidiol treatment in osteoarthritic dogs” by L.J. Gamble et al., Front Vet Sci, 7/18

“Randomized blinded controlled clinical trial to assess the effect of oral cannabidiol administration in addition to conventional antiepileptic treatment on seizure frequency in dogs with intractable idiopathic epilepsy” by S. McGrath et al., J Am Vet Med Assoc,6/1/19

“A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis” by B. Chandran and A. Goel,Phytother Res, 11/12

“Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: A randomized open-label parallel-arm study” by D. Shep et al., Trials, 4/11/19

“Toxicology of marijuana, synthetic cannabinoids, and cannabidiol in dogs and cats” by A. Brutlag and H. Hommerding, Vet Clin North Am Small Anim Pract, 11/18

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! 

How to Delay Mental Decline

Retain your brainpower as you age.

By Victoria Dolby Toews, MPH

During the aging process, it’s normal for the brain to work less nimbly than in years past. Memory’s inevitable decline starts as early as the 20s, although it’s subtle enough that most people won’t notice losing mental ground until after age 60.

Age & Memory Lapses

Memory lapses usually start small, such as forgetting why you walked into a room, where you put your car keys, or drawing a blank on an acquaintance’s name. This normal part of the aging process is called age-related cognitive decline, with the main signs being memory problems, less aptitude for learning new information, and difficulty concentrating.

People of all ages want to keep their minds sharp—from middle-aged people who may have noticed the first inklings of age-related cognitive decline to older adults concerned with the potential for serious age-related memory problems. Fortunately, memory experts have found ways to retain brainpower.

Brain Food

Adopting a Mediterranean diet—the cuisine typical of the countries bordering the Mediterranean Sea—may be the most powerful dietary route for preserving gray matter. When nearly 2,000 older individuals and their diets were tracked for many years, the benefits of a Mediterranean diet became clear. As a person’s score (representing how closely they followed a Mediterranean diet) went up, their chances of later experiencing cognitive problems such as dementia went down by 10 percent. The Mediterranean diet also showed a clear benefit in terms of memory, language use, and overall thinking ability.

The omega-3 fatty acids in fish account for some of the brainy benefit in this diet. For the greatest benefit, select fatty fish such as salmon, trout, tuna, sardines, and halibut a few times a week. These fish are the richest in a brain-boosting omega-3 fatty acid called DHA. Dietary supplements of omega-3 fatty acids offer a great alternative for those who don’t care to regularly eat fish.

MIND Your Diet

A variation of the Mediterranean diet, the MIND diet combines Mediterranean-style eating with the DASH diet (which aims to reduce blood pressure). When people eating foods from this diet were tracked for more than 14 years, clear benefits were documented for retaining verbal memory skills.

Antioxidants Boost Brain Cell Connections

Another tasty way to keep your brain humming along? Blueberries. Powerful antioxidants called anthocyanins in blueberries account for this benefit. Current thinking holds that the anthocyanins boost brain cell connections and communication, as well as the regeneration of brain cells. When older adults with cognitive complaints take either a daily pill of fish oil or anthocyanins, something remarkable happens: Thinking gets clearer.

Safeguard Brain Function with Healthy Fats

A specialized type of fat called phosphatidylserine (PS) is found in brain cell membranes, where it facilitates communication among brain cells to aid memory and clear thinking. Clinical research has focused on PS for several decades, particularly in connection to cognitive function of older adults. Research suggests that PS supplements can help safeguard brain function in older adults and can also counteract some amount of age-related cognitive decline. PS, when combined with fish oil supplements, improves memory performance in older people.

Herbal Helpers for Your Brain

Many herbs have the potential to enhance thinking powers. A growing body of research shows that ginkgo, taken alone and in various combinations with other supplements, benefits cognition.

Ginkgo

Ginkgo extract supplements show similar effects on cognitive symptoms as that of the dementia medication Aricept, with the advantage of being safer to use.

Curcumin

Curcumin, extracted from the herb turmeric, has been shown to prevent cognitive decline in older people supplementing with it.

Fix Vision and Hearing Loss

Adults over 65 who experience vision loss, perhaps through cataracts, macular degeneration, or diabetic retinopathy, have an almost 50 percent increased risk of developing dementia, according to recent research. If and when the vision loss can be corrected, the risk drops dramatically. 

Likewise, uncorrected hearing loss can increase risk for developing dementia by as much as 37 percent. Hearing aids appear to lower the risk of developing dementia. 

“Association of long-term adherence to the MIND diet with cognitive function and cognitive decline in American women” by A.M. Berendsen et al., The Journal of Nutrition, Health and Aging, 2018 

“Cognitive response to fish oil, blueberry, and combined supplementation in older adults with subjective cognitive impairment” by R.K. McNamara et al., Neurobiology of Aging, 4/18

"Curcumin and cognition: a randomised, placebo-controlled, double-blind study . . .” by S.R. Rainey-Smith et al., British Journal of Nutrition

"Dementia prevention, intervention, and care 2024" by G. Livingston et al., The Lancet Commissions, 8/10/24

"Hearing intervention versus health education control to reduce cognitive decline in older adults . . ." by F.R. Lin et al., The Lancet, 9/2/23

“A high omega-3 fatty acid multinutrient supplement benefits cognition and mobility in older women: A randomized, double-blind, placebo-controlled pilot study” by S.C. Strike et al., The Journals of Gerontology Series A, Biological sciences and medical Sciences

“The impact of the Mediterranean diet on the cognitive functioning of healthy older adults: A systematic review and meta-analysis” by D.G. Loughrey et al., Advances in Nutrition 

“Mediterranean diet and cognitive health: Initial results from the Hellenic Longitudinal Investigation of Ageing and Diet” by C.A. Anastasiou et al., PLOS One

“Similar treatment outcomes with Ginkgo biloba extract EGb761 and Donepezil in Alzheimer’s dementia in very old age . . .” by M. Rapp et al., International Journal of Clinical Pharmacology and Therapeutics, 3/18

Contributor

Victoria Dolby Toews, MPH

Victoria Dolby Toews, MPH, is an evidence-based, integrative medicine journalist with more than 20 years of research and writing expertise, She received her Master of Public Health from OHSU-PSU School of Public Health.

She is the author or co-author of numerous books, including Life After Baby (2012), The Green Tea Book, 2nd edition (Penguin, 2008). User’s Guide to Healthy Digestion (Basic Health Publications, 2004), The Soy Sensation (McGraw-Hill, 2002), User’s Guide to Glucosamine and Chondroitin (Basic Health Publications, 2002), The Common Cold Cure (Avery, 1999), and The Green Tea Book (Avery, 1998).

Her work was recognized for excellence as a 2001 finalist for the Maggie Awards (Western Publications Association award honoring editorial excellence in magazines west of the Mississippi River).

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How to Keep Your New Year's Resolutions

Strategies to Help You Stick to Your Goals

By Lili Hanft

What makes a New Year's resolution stick? Those Nike commercials made it sound so simple: Just do it. But when it comes to acting on our healthy resolutions, lots of us just... don’t.

Some of the most popular goals—getting fit, managing stress, and saving money—are great ideas, but they’re as vague as advertising slogans. Maybe that’s why 30 percent of people who make a January 1 resolution scale back by mid-month, and most give up by June.

Is the solution to avoid setting goals for the year ahead? Not when the choices we make today have such a profound impact on our wellness and longevity. (Studies show that maintaining healthy habits can reduce the risk of chronic diseases by up to 80 percent!)

Instead, we asked the experts for their tips on turning a hopeful resolution into a healthy habit—for life.

Think of Resolutions as Self-Care

Before you begin setting resolutions, start by rethinking your terminology.

Life coach and author Nancy Hovde suggests replacing the phrase “new resolution” with “self-care action” when trying to establish a permanent habit.

“Self-care actions are healthy for your overall well-being,” she says.

Then, work from a strong foundation, advises award-winning cyclist and trainer Kathryn Wilder, PhD. "Answer these questions: Why do you want to make this change? How will it improve your life? Your energy? Your family life? How you perceive the world?"

Knowing your reasons and inspirations—and revisiting them—is crucial in making a lasting change.

Don’t become overwhelmed when setting healthy goals for yourself. Start small by focusing on one change at a time. Then let this change become habit.

Say that you want to better your health by committing to a new supplement routine.

“Use the New Year as a motivational boost to sit down with a knowledgeable healthcare practitioner to help you customize your program to your specific health and wellness goals,” suggests Duffy MacKay, ND, at the Council for Responsible Nutrition.

Then pick a strategy that helps you follow-through by taking the supplements each day. “Keeping supplements in an easily accessible place, like on the kitchen counter, can help increase your chances of remembering to take them daily,” says Dr. MacKay. Make your goal a 30-day challenge. Three to four weeks is all that’s needed to help a habit become automatic.

17 Steps to Crushing Your Resolutions

Need some specific and tactical resolution tips? Try these strategies:

  • Make Goals Attainable

    Consult with your doctor or a personal trainer to set realistic goals. The more successful you are with your fitness program, the more you’ll want to stay with it. Trainer and sports psychologist Kathryn Wilder, PhD, suggests setting S.M.A.R.T. goals that are specific, measurable, attainable, realistic, and time-based.

  • Get a Buddy

    Rather than going it alone, consider teaming up with a friend who is also interested in getting fit. You can motivate each other. On days when you aren’t feeling enthusiastic, knowing your buddy is expecting you at the gym or in the park can help keep you accountable.

  • Think Outside the Gym

    It isn’t necessary to work out in a gym to get fit, and you may find that other forms of activity are better suited to your preferences, budget, and schedule. Whether you try dancing, take to the hills for a hike, zen out with an online yoga video, or simply get up from your desk and move around more often, thinking outside the gym can be a great way to counter the exercise doldrums.

  • Join a Group

    Look for Meetups in your area that focus on physical activity (tennis, golfing, etc.), or sign up for a membership at your local yoga studio or gym. The group atmosphere and social interaction may well be what it takes to keep you coming back.

  • Commit to Your Goals in Public

    Aside from finding a buddy or joining a group, you could join a gym, make healthy selections at restaurants, or share your trials and successes with friends and family. According to one study, women were 10 percent more likely to achieve success when they made their goals public, garnered support from their community, and received encouragement to persist in spite of challenges.

  • Schedule Your Workouts

    Treat your workout just as you would an important meeting on your calendar. Plan ahead and lay out your workout gear in advance to make keeping your exercise appointment easier.

  • Mix Up Your Routine

    If your exercise regime usually consists of cardio, switch things up and try weight training. Adding variety to your workouts staves off boredom and promotes overall fitness.

  • Get Inspired

    Follow social media accounts and blogs that inspire you to pursue health and fitness. Seeing the success of others will encourage you to continue on your fitness journey.

  • Leverage Technology

    Nifty technological tools can help you stick to your fitness goals. These apps and fitness trackers (such as the popular Fitbit) enable you to track your progress, and you can further increase your motivation by competing with friends and family to see who can take the most steps in a day.

  • Track Your Progress

    Record quantifiable measurements of your progress, such as reps completed or steps walked. One study found that exercise app users were more likely to exercise in their leisure time than those who did not track their progress.

  • Hold Yourself Accountable in Measurable Ways

    Record quantifiable measurements of your progress, such as reps completed or steps walked. One study found that exercise app users were more likely to exercise in their leisure time than those who did not track their progress.

  • Dial in Your Diet

    If your interest in fitness wanes, try adding new, healthful foods to your meals. As you eat more nutritious food (and crowd out the junk), you will be able to avoid the lethargy caused by unstable blood sugar and have more energy for your workout.

  • Refocus on Your "Why"

    Do you want to have more energy to play with your kids? Feel more confident in your clothes? Be able to explore the great outdoors? Whatever your goal, remembering why you made the commitment to exercise will motivate you to stay the course.

  • Envision Your Future Self

    Imagine feeling strong, lean, and comfortable in your body. Research shows that seeing con-tinuity between your present and future self decreases procrastination and improves performance.

  • Anticipate Setbacks

    This may seem counterintuitive, but realizing that you will not achieve perfection prevents an all-or-nothing mentality. Missing a few workouts doesn’t have to lead to throwing in the towel.

  • Reassess Your Goals

    Periodically take stock of your progress. As you achieve your fitness goals, set new ones. If you realize some goals were unrealistic, modify them.

  • Shift Your Mindset

    Rather than seeing exercise as something you do, start seeing it as a part of your identity: You are the kind of person who loves to exercise. This shift in mindset can take getting more exercise from a simple New Year’s resolution to a permanent part of your life.

When The Going Gets Tough

If things aren’t going as you hoped, don’t give up. “Let go of all-or-nothing thinking, and change your mindset or philosophy to be more accepting,” says Dr. Wilder. “A small misstep is not a catastrophic failure.”

To keep it from happening again, plan what you’ll do differently. Along the way, be mindful of the journey.

“Sometimes we tend to focus too much on all the details of our goal,” says Hovde. “When we choose instead to focus on how we want to feel when we’ve reached our goal, we have a much greater chance of not only reaching the goal but also enjoying the process.”

Remember: Change takes time. And sticking with your health and fitness goals isn’t always easy.

“Experiencing the Temporally Extended Self: Initial Support for the Role of Affective States, Vivid Mental Imagery, and Future Self-Continuity in the Prediction of Academic Procrastination” by E.C. Blouin-Hudon and T.A. Pychyl, Elsevier, www.ScienceDirect.com, 11/15

“How 9 Health Experts Stick to Their Resolutions” by Locke Hughes, www.WebMD.com

“How to Stick to Your New Year’s Resolutions—Five Tips from a Health Psychologist” by Fuschia Sirois, www.Newsweek.com, 1/20/17

“Making Your New Year’s Resolution Stick,” American Psychological Association, www.APA.org

“Mobile Exercise Apps and Increased Leisure Time Exercise Activity: A Moderated Mediation Analysis of the Role of Self-Efficacy and Barriers” by L. Litman et al., Journal of Medical Internet Research, 8/14/15

Contributor

Lili Hanft

Lili Hanft Hanft is a Functional Nutritional Therapy Practitioner. She works with clients to help them nourish their bodies, feel confident in the kitchen, and tailor their diets to their unique needs and health goals. Lili teaches virtual cooking classes focused on simple, nutrient-dense recipes and meal prep. Learn more on her website and follow her on instagram.

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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Natural Help for Thinning Hair

By Dave Clarke

Female-pattern hair loss, also known as alopecia, can begin as early as the late teens. It is often genetically caused and, instead of a bald spot on the top of the scalp as is common in men, there is thinning over the crown.

Several natural solutions have proven effective.

Supplements to Reduce Hair Loss

  • Omega 3s

    As if improved cardiovascular health weren’t enough, the nutrients in omega-3 fatty acids (found in many supplement forms and in fatty, cold-water fish like salmon and sardines) can help you maintain a healthy head of hair. Freshly ground flaxseeds also offer omega 3s.

  • Omega 6

    The essential omega-6 fatty acid known as gamma-linolenic acid (GLA) can be found in black currant oil and evening primrose oil. GLA taken in capsules or soft gels can reduce hair loss. The results could take six to eight weeks, so be patient.

  • Combined Regimen

    The Journal of Cosmetic Dermatology reported a study in which 80 women with mild female pattern hair loss took a combination of fish oil, black currant oil, vitamin E, vitamin C, and lycopene supplements daily for six months.

    The results were noteworthy: 87 percent had increased hair density, the diameter of their hair strands became measurably thicker, and nearly 90 percent of the women reported decreased hair loss.

    Here’s what they took each day:

    Studied Daily Dosages
    Supplement Dosage
    Fish Oil 460 mg
    Black Currant Oil 460 mg*
    Vitamin E 5 mg
    Vitamin C 30 mg
    Lycopene 1 mg

    *Black currant oil may lower blood pressure in those who already have low blood pressure, and it can also slow blood clotting, so consult your healthcare practitioner before using.

 “Effect of a nutritional supplement on weight loss in women” by C. Le Floc’h et al., J Cosmet Dermatol, 3/15

“The root of hair loss in women,” Johns Hopkins Medicine, www.HopkinsMedicine.org, 7/1/15

“Six tips for healthy hair and skin,” www.DrWeil.com

Contributor

Dave Clarke

Dave Clarke is a California-based writer and editor with a yen for adventure that fuels his work and his life. Check out more of his writing at AAM Today.

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Exercise Is Good for Arthritis

By The Taste for Life Staff

If you’re dealing with the pain and stiffness of arthritis, trying to exercise may seem counterproductive. But gentle (and sometimes vigorous) exercise can bring relief.

Exercises for Joint Pain Relief

  • Stretching

    Range-of-motion exercises can reduce stiffness and keep your joints flexible. That will also reduce your pain.

    Here are three basic stretches. Hold each for 10 to 20 seconds and repeat a few times.

    1. Stand with one hand against a wall for support. With your other hand, reach behind and grab your ankle, gently pulling it toward your buttocks until you feel a stretch in the quadriceps muscle. Then do the other leg.
    2. Stand about two feet from a wall and place both hands on it, then lean forward to stretch your calves. Keep your back straight and your feet flat.
    3. To stretch your hamstring, lie flat on your back and bend your knee. Bring the thigh back and hug it to your chest. You can stretch at any time during the day. Several sessions will be more beneficial than one.

  • Aerobic Exercise

    Many types of aerobic exercise help people with arthritis. Exercising in water is good because the buoyancy reduces the load on the joints. Pool aerobics and swimming are great choices.

    Other options include:

    • hiking
    • t’ai chi
    • qi gong
    • walking
    • bicycling
    • dance
    • Pilates
    • golf
    • elliptical machine

  • Strength Training

    A review of studies showed that no bad effects came from people with rheumatoid arthritis combining aerobic activities (either on land or in water) with strength training.

    These types of exercise programs improved aerobic capacity and muscle strength.

  • Yoga

    Yoga is great for flexibility, but it also promotes strength, good posture, endurance, and balance—all of which are useful in dealing with arthritis. Yoga can also boost your energy level and reduce aches and pains.

    A beginning or gentle yoga class is a good place to start. Many health clubs, YMCAs, and community centers offer them.

Supplements for Joint Pain

In addition to exercise, there are many helpful herbs and supplements for joint pain.

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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Radical Longevity

Seven New Rules to Help You Live a Longer Life

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

Our immune system is our first responder, defining and protecting us from potentially disruptive, harmful invaders. Our overall immunity determines how we will weather any onslaught of bacteria, mold, fund, virus, parasites, heavy metals, and chemicals.

Additionally, our immunity is subject to highly inflammatory lifestyle factors, such as a diet high in processed and refined carbohydrates, a high intake of sugar and grains, stress, lack of sleep, reduced exercise, unexpected trauma, and physical challenge and change as we advance through life. We are more at risk for autoimmune conditions and infections when our toxic burden “runneth over,” and the immune system is unable to function in the way it was designed to perform.

Seven Rules for Longevity

In my new book, Radical Longevity, I unpack my seven new rules for radical longevity.

  • Immunity is everything
  • Take on toxic overload
  • Stop AGEs (advanced glycation end products)
  • Free up fascia for youthful movement
  • Activate cellular rejuvenation
  • Mind your minerals
  • Optimize the gut-brain connection.

The reason the rules work together, much as the systems in your body, is that every day your DNA is being damaged. A healthy person replaces or repairs their damaged DNA at about the same rate that it was damaged. This is why it is so critical to address our overall health as we age, so that we are advancing our healing, repair, and restoration, not relaxing into “normal” decline over the years.

When your hair starts to gray, skin starts to sag, or memory starts to fade, these are signs your body is not able to do all the DNA repair it needs, and oxidative damage is accumulating. Think of these as calls to action rather than an inevitable trajectory of your life and health.

Natural Steps for Longevity

I suggest you begin your approach in the following ways.

  • Invest in Yourself

    Begin thinking about your life holistically—body, mind, spirit, and environment. All are intricately connected, and each affects the others. Your time, money, and energy are your resources to use and rely on as you make decisions about how you will invest in your wellbeing. Be vigilant and take action.

    Don’t wait to start taking corrective steps, believing, “It will get better.” That is outdated thinking. Repair is our best defense, and early action can greatly reduce recovery time from any challenge or injury.

  • Every Effort Counts

    Be they small or large, inexpensive or more costly, your efforts count and either add to, or subtract from, vibrant health. Don’t ever think that one simple action a day won’t make a difference.

  • Upgrade and Update

    New science is always emerging. Don’t get stuck on any one remedy; be open to trying something new or at another level.

  • Be Your Own Laboratory

    Notice results as you make changes. Keep a diary or create a checklist of desired and expected outcomes you want to see and at what level and frequency.

    If you don’t take notice of the effects of your efforts, you’re missing a chance to fine-tune what you need. Your healthcare practitioner is reliant on your compliance with follow-through and your ability to articulate what is going on as a result.

    Everybody is different; you are always going to know more about your body and experience than anyone else.

ADVERTISEMENT

To order a copy of Radical Longevity and get free bonus health guides, visit RadicalLongevityBook.com.

The book achieved a bestseller status on Amazon in the categories of Physiology, Longevity & Nutrition. 

Order It Today!
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.

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