Features

NAC’s Effect on Viruses

A nutrient found in onions may reduce symptoms.

By Nan Fornal
the flower of an onion plant
ID 153431715 © Zorica Vitanovic | Dreamstime.com

What Is NAC?

Since the 1960s, the antioxidant n-acetylcysteine (NAC), which is found abundantly in onions—and to a lesser extent in other members of the allium family—has known popularity as an antidote to certain poisons and as a mucus-thinning substance. The World Health Organization includes it in a list of essential medicines.

As with any supplement you are considering, check with your healthcare provider first. Don’t take more than the recommended dosage.

Why Is NAC Becoming More Popular?

With COVID-19, which has both a longer incubation period and a higher mortality rate than influenza, many wonder whether particular nutrients can help protect them and their loved ones.

One supplement that is being mentioned is NAC.

Is NAC Effective Against Coronavirus?

  • Not Tested Against COVID-19

    There is as yet no research on NAC’s effect on the virus that causes COVID-19. One flu study showed “significantly fewer influenza-like episodes and days of bed confinement” for a group that had taken 600 milligrams (mg) of NAC twice a day for six months, as opposed to a placebo group.

  • Shown to Reduce Apparent A/H1N1

    Authors of research on NAC’s effectiveness against another viral illness, A/H1N1, concluded that long-term administration of NAC did not prevent infection, but it did reduce the incidence of “clinically apparent disease.”

NAC Helps Protect Lungs in Pneumonia Patients

Antioxidants, including NAC, have been found to help alleviate lung injury.

Recent studies that added 1,200-1,500 milligrams a day of NAC to conventional treatment for pneumonia, including COVID-associated pneumonia, resulted in reduced inflammation and lung damage and increased blood oxygen saturation.

“Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment” by S. De Flora et al., European Respiratory Journal

“Coronavirus disease 2019 (COVID-19),” Examine.com, updated 3/19/20

“Medical and dietary uses of N-acetylcysteine” by S. Salamon et al., Antioxidants, 5/19

“NAC in the complex treatment of COVID-associated pneumonia” by V. Gaynitdinova et al., European Respiratory Journal, 2021

“Nutraceuticals have potential for boosting the type 1 interferon response to RNA viruses including influenza and coronavirus” by Mark F. McCarty and James J. DiNicolantonio, Progress in Cardiovascular Diseases, 2/20

Contributor

Nan Fornal

Nan Fornal has experience with fiction, nonfiction, and technical publications, working closely with book and magazine publishers from first edit to final proofing. She has worked with Exeter Press, Boston magazine, and self-publishers alike.

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Body Detox Cleansing

By The Taste for Life Staff

A cleansing diet can help fortify your body, giving you more energy, a radiant complexion, healthier hair and nails, and improving your overall health.

How the Detox Plan Works

The easy-to-follow fall eating plan outlined here is tailored to cleansing the liver, the organ responsible for removing toxins from the body. It also helps to regenerate cells and tissue, supports blood purification, and energizes and soothes the nervous system.

You can begin the season with a minimum three-day detoxification program and then choose from a wide variety of seasonal foods. You may want to continue the program for up to two weeks once you see how your skin clears up, your hair shines, and your energy takes off.

The three-day detox is composed of organic seasonal foods, herbal teas, and a super green food supplement, which provides key nutrients that are important to the cleansing process.

  • Antioxidants

    First thing every morning and the last thing at night, blend and drink eight ounces of unsweetened cranberry juice with two teaspoons of a green superfood that’s rich in chlorophyll, detoxifying antioxidants, and other nutrients.

    Because cranberry contains enzymes not found in other foods, it’s a marvelous cleanser for the lymphatic system, which transports nutrients to cells and removes wastes via the connective tissue.

    Cleansing the lymphatic system is the missing link in both health and beauty routines.

  • Fiber Supplements

    Your detox plan should also include a high-fiber supplement to make sure your body is sweeping away the debris that’s clogging your intestinal tract. Look for both soluble and insoluble fiber from psyllium, oat bran, and powdered flaxseed. A fiber-rich supplement aids in enhanced nutrient absorption and increases energy levels.

    Many additional cleansing components can be found in high-fiber supplements: Irish moss, buckthorn, butternut, and peppermint are a few to look for. They help the liver and intestinal tract to eliminate a wide variety of wastes and environmental toxins.

  • Healing Teas, Herbs and Spices

    • Dandelion Root

      Dandelion root tea is the premier herbal tea because it has a long history of gentle, effective liver cleansing and decongesting.

      Every day, drink a cup of this liver tonic, which offers more nutritional value than most vegetables.

    • Gentian Root

      Gentian root stimulates the gallbladder to increase secretion and flush out bacteria.

    • Milk Thistle

      Milk Thistle protects and regenerates the liver by preventing free-radical damage through its potent antioxidant properties.

    • Yellow Dock

      Yellow dock acts as a liver purifier and toner through cleansing the bloodstream.

    • Oregon Grape Root

      Oregon grape root is helpful against liver-connected skin conditions such as acne and psoriasis.

    • Chlorophyll-Rich Spices

      Chlorophyll-rich spices like dill, mint, tarragon, and thyme are time-honored detoxifiers that nourish and purify the bloodstream while assisting the body in the digestive process.

    • Citrus Diuretics

      Juices of fresh lemons and limes are included in the fall detox plan because of their antiseptic, germicidal, and mucus-eliminating properties. Also natural diuretics, they have been used for centuries as liver toners.

Following the Plan

The emphasis of a fall cleansing diet is on fresh vegetables, especially dark leafy greens like kale and parsley, which are high in chlorophyll.

The foods you eat should come from the following food groups: lean protein (eight ounces per day); unlimited low-glycemic vegetables; fruits (two servings).

Season your food with the delicious and cleansing fall spices, dill, mint, parsley, rosemary, tarragon, and thyme, not with salt, vinegar, soy sauce, mustard, or other herbs and spices. Fresh-squeezed lemon and lime juice also may be used to tempt your palate.

After Detox

When the first phase of cleansing (whether for three days or up to two weeks) is finished, you’ll be ready to enjoy all of fall's fresh offerings and to add additional high-fiber and purifying foods back into your eating plan.

Continue with the dandelion root tea and the cranberry-superfood drink as you begin to include one serving at a time from the fiber-rich, low-glycemic vegetables (beans and fall vegetables like asparagus).

If you normally eat dairy foods, this is also the time to include one to two servings a day of yogurt or cottage cheese.

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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Safe & Sustainable Supplements

Make the right choices for your body and planet.

By Maria Noël Groves, RH (AHG)

Are Supplements Regulated?

You’ll often hear that the dietary supplements industry is “unregulated” in the US. This is definitely not true.

FDA Supplement Regulations

All producers of dietary supplements are required to follow the Food and Drug Administration’s Current Good Manufacturing Practices (CGMPs) for dietary supplements and are subject to unannounced inspections.

These CGMPs include rigorous quality control testing and procedures to ensure that everything sold is safe and accurately identified. Unfortunately, adulteration (illegally) still exists.

Adulterated Supplements

Adulteration is the intentional or unintentional inclusion of ingredients that are not expected nor identified on the label.

How are Supplements Adulterated?

This typically occurs on the raw materials level:

  • A wildcrafter intentionally or accidentally harvests a more abundant plant to supplement or replace the desired, less-abundant plant.
  • An unethical supplier (often in China) replaces or cuts a product with a cheaper alternative to make a profit.

Examples of Supplement Adulteration

Examples range from relatively harmless (sawdust and prickly pear cactus in “hoodia” supplements, and maltodextrin cut with maca) to dangerous (libido supplements laced with pharmaceutical drugs; liver-toxic kava leaves in place of the roots).

Other examples of liver-toxic adulterants include germander in place of skullcap, and Chinese cohosh species intermixed with our native black cohosh roots.

Why Are Supplements Adulterated?

While some adulteration is accidental, most is intentional. It usually occurs when a substance is popular but rare, expensive, or difficult to grow.

Ginseng, essential oils (especially expensive ones like rose), bilberry, weight-loss products, libido products, and sports/athletic products are among those often adulterated with potentially dangerous ingredients.

In China, it’s not uncommon to place metal among the material or to dip a mushroom in lead filaments to make it weigh more.

How to Avoid Adulterated Supplements

Shop at high-quality stores such as natural food stores, co-ops, and herbalist-run herb shops, or purchase your herbs directly from your natural healthcare practitioner. These locations typically vet the products they sell, focusing on those that are higher quality, not whatever is cheapest.

What to Look for in a Quality Supplement Brand

  • Buy American

    Seek brands manufactured in the US and particularly avoid those produced in China. If possible, seek companies that are not only based in the US but also source their raw materials within this country.

  • Look for Certification

    Seek Certified Organic and GMP-Certified products, which are generally more devoted to quality and undergo more rigid quality control standards with a more detailed paper trail.

  • Trusted Brands

    Exceptional companies that excel in their transparency and quality control testing include:

    • Gaia Herbs, which has a “Meet Your Herbs” program to tell you precisely where each herb in your bottle came from and the opportunity to review the quality tests it underwent.
    • MegaFood produces vitamins and minerals directly from food sources that enter their company in their whole form.
    • Herb Pharm, Gaia Herbs, and Oregon’s Wild Harvest grow many of their ingredients right on their own farms to ensure quality from seed to bottle.
    • Bulk herb supplier Mountain Rose Herbs shares copies of certificates of analysis to anyone upon request, which outline the quality test results on the products; this is something very few loose herb suppliers offer.

    Also seek out small-scale local companies, especially those that grow their own materials.

What to Avoid in a Supplement Brand

  • Beware Fads

    Be leery of products geared toward zippy energy, libido and sexual function, athletics and sports performance, and weight loss.

  • Don't Cheap Out

    Avoid too-good-to-be-true cheap prices and products from gas stations and discount stores. These areas of the industry are more prone to adulteration and other safety issues.

Research Before You Buy!

Do your research. Visit the American Botanical Council and check out its Botanical Adulterants Prevention Program for regular updates and information on problem areas.

Also check the FDA’s dietary supplement consumer updates.

“Botanical adulterants prevention program,” American Botanical Council, HerbalGram.org

Botanical Safety Handbook, 2nd edition ($195.00, CRC Press, 2013)

“Consumer updates,” U.S. Food & Drug Administration, www.FDA.gov, 2/11/19

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The Secrets of Glutathione

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.

If there is a fountain of youth in the body, I would argue a case for glutathione as that fountain.

It is one of the most powerful weapons to stop free radicals before they cause irreparable harm.

But let’s back up a bit to understand why this is so incredibly important.

What are Free Radicals?

The terms “free radical” is used frequently when writing about nutrients and natural health, but it is not always well defined. Free radicals are evil little electron thieves.

What Causes Free Radicals?

They are caused by a lot of different things—metabolic activity, radiation exposure, toxins, too many to mention.

Why are Free Radicals Bad?

They are dangerous because they are missing a part and they are absolutely compelled to steal from elsewhere in your body to replace it.

Imagine a hungry child who steals the bread of another child, who then is hungry and steals the bread of yet another child, and so on. Before you know it, you have a big group of hungry kids fighting about bread.

Free radicals set off a chain reaction that can cause lots of problems. This is called “oxidative stress.” Free radicals are the cause, and oxidative stress/damage is the result.

Diseases

Free radicals and oxidative damage are associated with all kinds of human diseases, including cancer, Alzheimer’s disease, atherosclerosis, Parkinson’s, stroke, cataracts, heart attacks, arthritis, and diabetes.

Aging

Oxidative stress also plays a prominent role in the aging process itself. An abundance of free radicals and oxidative stress accelerates the aging process.

How to Reduce Free Radical Activity

So how do we stop free radical activity and oxidative damage? There are two ways.

  • Create Fewer Free Radicals

    The first is to create fewer free radicals.

    • Smoking Cessation

      Smoking creates a large number of free radicals and oxidative stress in the body, so smoking cessation has a very positive benefit.

    • Improved Diet

      A diet high in unnatural fats, sugar, and processed foods causes oxidative stress. You can choose to adopt a healthier diet.

    • Air Pollution

      Air pollution is a cause, and you can move to a cleaner area, use air purifiers, and vote for civic activities that reduce air pollution.

  • Get More Antioxidants

    The second way to fight oxidative stress is through diet and supplements.

    Plant foods are rich in compounds called antioxidants, so it is important to eat plant foods (French fries don’t count!) every day.

    The campaign to eat from every color of the rainbow recognizes that different types of antioxidants are in different foods, and we need lots of varieties. Oranges don’t replace blueberries, and blueberries don’t replace spinach.

    Different kinds of free radicals are arrested by different antioxidants—the right tool for the right job.

The Importance of Antioxidants

Human beings developed to get nearly all their antioxidants from food. Lions and wolves did not.

These meat-eaters don’t get much, if any, plant material, so they have to make their own antioxidants.

Carnivores can make vitamin C. Humans cannot.

However, there are two antioxidants so crucially important to health that the human body makes them.

One is called superoxide dismutase (SOD), and the other is glutathione.

Importance of Glutathione

SOD is important in its own right as an antioxidant defense, but today we are talking about glutathione, which may be even more multi-faceted and is certainly an antioxidant powerhouse.

In fact, it is often called the master antioxidant or the mother of all antioxidants.

There are some kinds of free radicals that nothing will quench except glutathione. You can eat apples and kale all you want, but they won’t touch certain types of oxidative stress. However, glutathione can.

Glutathione is also a crucial part of the liver’s detoxification process. If you don’t have enough glutathione, your liver cannot successfully process and eliminate the various toxic substances in your bloodstream.

Active vs Inactive Glutathione

Glutathione comes in two forms. The active (reduced) form is full of vigor and ready to do some heavy lifting.

The inactive (oxidized) form is exhausted and can’t do anything much except burden the body with the job of either breaking it up for parts, or exerting energy and resources to rejuvenate it.

So it is not just glutathione levels in the body that are important, it is the ratio of the active to the inactive.

The vast majority of your glutathione should be in the active form—at least 94 or 95%. Only 5 or 6% should be inactive at any given time. And yet that is exactly what we see in a wide variety of diseases.

Either enough glutathione is not being made, and/or there is too much in the inactive form.

Acetaminophen and Glutathione

The ability to make glutathione reduces with age, so by 60, we are making about half as much as we did as children. And if that wasn’t challenge enough, there is a drug taken every day by millions of Americans that diminishes glutathione in the body: acetaminophen.

If glutathione is Superman, acetaminophen is Kryptonite. This drug has been shown to cause liver toxicity, and one of the mechanisms causing damage is the depletion of glutathione stores in the liver.

Studies have shown that acetaminophen-related toxicity becomes evident when more than 70% of the liver’s glutathione concentrations are depleted.

In fact, one of the primary treatments for acetaminophen overdose is to give acetylcysteine, which is a precursor to glutathione.

People are unaware that use of this over-the-counter drug could be making them more vulnerable to a whole host of diseases, as well as contributing to accelerated aging.

Glutathione Deficiency

In one 2020 study involving over 2,500 people older than 60, glutathione deficiencies were shown to be associated with having more than two illnesses, called “multimorbidity.” The people in the study averaged 3.8 chronic diseases per person.

The lower the level of glutathione, the more conditions a person was likely to develop during the six-year study period. The authors speculated that decreasing glutathione levels could be a marker for multisystem failure, which can play a significant role in the development of all kinds of chronic diseases.

The people with the lowest serum levels of glutathione at the beginning of the study had a 57% greater likelihood of all-cause mortality (dying regardless of cause) within 14 years versus the participants with the highest levels of serum glutathione (4.23-12.5 µmol/L). Even more interesting, the decreased levels of glutathione and development of more diseases was a relationship found to be independent of age, sex, education, body mass index, and smoking status.

Having more active glutathione on board is a good thing for longevity, disease prevention, and the slowing of disease progression.

Aging and Disease

Improving the body’s stores of active glutathione becomes more important as we age and in the presence of chronic illnesses.

For example, chronic infections deplete active glutathione, so Lyme’s disease might be one application.

A correlation has been found between low levels of glutathione and schizophrenia and amyotrophic lateral sclerosis (ALS).

Glutathione synthesis is usually suboptimal in folks with type 2 diabetes.

Issues with glutathione have been identified in chronic conditions, such as:

  • bipolar disorder
  • Huntington’s disease
  • strokes
  • autism
  • several types of cancer
  • autoimmune diseases

It only makes sense to make efforts to get active glutathione levels higher to attempt to create a healthier ratio.

Getting Enough Glutathione

However, it is not easy to supplement with glutathione.

  • Intravenous Glutathione

    The most powerful studies have been on intravenous (IV) administration, or using it in fluid, injected directly into the vein.

    In a 4-week study of Parkinson’s Disease, participants were given IV glutathione every day. At the end of the study, disability and symptoms were almost cut in half. Great results, but hard to maintain IV therapy every day.

  • N-Acetylcysteine (NAC)

    Some studies have looked at supplementing with the precursor to glutathione, n-acetylcysteine (NAC).

    At very high doses, NAC can help, but it has to be turned into active glutathione, and this system is impaired in older adults and in many chronic illnesses.

    Therefore, NAC is not always a reliable way to boost systemic glutathione.

  • Protecting Active Glutathione

    The problem is that glutathione flips from active to inactive very quickly. The digestive absorption of glutathione inactivates it, even if it is enteric coated.

    There are two systems that show evidence of protecting glutathione as it absorbs. One is liposomal and the other is a sublingual slow-melt system developed in France.

“Clinical study to evaluate oral form of glutathione for blood glutathione ratio improvement” Centre d'Enseignement et de Recherche en Nutrition (CERNh). Conducted at Centre Hospitalier de Bretagne Sud, Lorient, France. Unpublished research. 2009.

“Effects of N-acetylcysteine, oral glutathione (GSH) and a novel sublingual form of GSH on oxidative stress markers...” by B. Schmitt et al., Redox Biology, 12/15

“Glutathione levels and activities of glutathione metabolism enzymes in patients with schizophrenia...” by S. Tsugawa et al., Journal of Psychopharmacology, 4/19

“Glutathione metabolism and Parkinson's disease” by M. Smeyne and R.J. Smeyne, Free Radical Biology and Medicine, 9/13

“Glutathione metabolism in Type 2 diabetes...” by F.K. Lutchmansingh et al., PLOS One, 2018

“Glutathione as redox biomarker in mitochondrial disease – implications for therapy” by G.M. Enns and T.M. Cowan, Journal of Clinical Medicine, 5/17

“Glutathione serum levels and rate of multimorbidity development in older adults” by L.M. Perez et al., Journals of Gerontology, Series A, Biological Sciences and Medical Sciences, 5/20

“Interventions for Paracetamol (acetaminophen) overdose” by A.L. Chiew et al., Cochrane Database of Systematic Reviews, 2/18

“Prevention of oxaliplatin-related neurotoxicity by glutathione infusions” by N. Takimoto et al., Gan To Kagaku Ryoho, 12/08

“Reduced intravenous glutathione in the treatment of early Parkinson's disease” by G. Sechi et al., Progress in Neuropsychopharmacology & Biological Psychiatry, 10/96

“A review of the evidence concerning hepatic glutathione depletion and susceptibility to hepatotoxicity after Paracetamol overdose” by S.S. Kalsi et al., Open Access Emergency Medicine, 2011

“Role of reactive oxygen species (ROS) in patients with erythema migrans, an early manifestation of Lyme borreliosis” by S.A. Pancewicz et al., Medical Science Monitor, 11-12/01

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! 

Facial Sagging

Tips to Help Prevent Jiggly Jowls

By Lisa Fabian

In our 20s and 30s, a softening of the jawline is hardly a concern. We pay little, if any, attention to our necks and chins.

But once mid-life hits, the mirror doesn’t lie. We can hardly believe the face staring back at us.

Cheeks, once smooth and taut, have receded. Our neck skin is loose, and the jaw that once had definition is now a bit of a mess.

It can be distressing when the image reflected back to us doesn’t appear as it once did. Fortunately, jowls are harmless and don’t require medical intervention.

But: it helps to know how they happen, and what we can do about them—if we so choose.

Causes of Droopy Jowls

Here are some common issues that cause loose and sagging facial skin.

  • Age

    Due to a natural decline in collagen production, skin’s elasticity decreases. Fat in the face is distributed evenly when we’re young. But as we get older that fat loses volume and can drift down, causing cheeks to sag.

    Another unfortunate thing: our chins and necks actually accumulate more fat as we age, causing a jowly look. Skin becomes drier and thinner, which makes it hard for it to appear tight and defined.

  • Time

    Gravity is constantly pulling down on the cheeks, and this can give the appearance of sagging jowls.

  • Major Weight Changes

    Extreme or rapid weight loss can give a droopy and hanging appearance to the skin.

  • Cigarettes and Alcohol

    Smoking and drinking lead to premature aging, including dry and drooping skin.

  • Genetics

    Weak chins are often an inherited trait. If either of your parents had jowls, chances are good you will too. If you have thin skin, jowls may appear even earlier for you—as soon as the teens or 20s.

  • Ultraviolet (UV) Light

    UV light accelerates the breakdown of collagen and it affects elastin, causing the skin to stretch and lose its ability to snap back. Avoid extreme sun exposure, and use a facial sunscreen daily. Also consider wearing a wide-brimmed hat when outdoors.

  • Repetitive Habits

    Talking on a phone with it pressed to the face overuses the mouth and jaw area.

    Repetitively looking down at a computer or smartphone for hours a day also causes a loss of elasticity in the neck. There’s even a name for this syndrome: tech neck.

    Chewing gum and frowning can be other reasons why skin loosens around the chin. Yet another reason to smile more.

Mitigating Saggy Skin

To help improve the appearance of an aging face, try the following. 

  • Facial Massage

    Massage techniques, as well as instruments like facial rollers and the gua sha, help create a more contoured appearance for the jawline. They also help improve circulation for a more lifted look.

  • Facial Exercises

    Often referred to as facial yoga, it helps improve the structure of the face and can help jaw and neck muscles better retain their shape.

    Hold each of the following exercises for 5 to 20 seconds each, and then release. Repeat 8 to 12 times a few times a day. 

    1. Close your mouth and blow the cheeks up and out as far as comfortable.
    2. Chew with the head slightly lifted up.
    3. Place the lower lip over the top lip, and tilt the head up.
    4. Press the tongue against the roof of the mouth and hum.
    5. Grin as widely as possible, and then slowly tilt the head up and down.

  • Mewing

    Mewing has helped some people by changing the construction of their jaws. Developed by orthodontists, this technique involves keeping the tongue pressed on the mouth’s upper palate while applying increased pressure over time.

  • Lymphatic Massage

    Lymphatic massage helps clear fluids that build up in the lymphatic system and lymph nodes. A lymph massage, particularly along the jaw and neck, can lessen puffiness and encourage toxins to drain from the body.

  • Topical Skin Care

    Moisturizers and creams can minimize the appearance of aging. Look for ingredients like vitamin A, C, or E; hyaluronic acid; CoQ10; and retinol.

    While no product can perform the magic of fully lifting saggy skin, high-quality and effective ingredients can help.

  • Facial Masks

    Facial masks can be used to tighten the skin. Look for ingredients like cucumber juice extract and aloe vera.

  • Makeup

    Makeup contouring along the chin and neck with the right shade of concealer or base can lessen the appearance of jowl lines.

  • Sleeping Posture

    Sleep on your back instead of your side or stomach. Years of sleeping on the side or stomach puts strain on the face and accelerates aging.

  • Limit Sugar Intake

    Too much of the sweet stuff causes the body to store unhealthy fat tissues. If you have sugar cravings, reach for fresh fruit.

Age Gracefully

Lastly, remember that sagging skin is a normal part of aging gracefully and nothing to take shame in. It happens to everyone as they get older.

“How to fix sagging cheeks naturally: 13 non-surgical ways” by Emma Erickson, https://Mewing.coach, 12/9/22

“How to get rid of jowls” by Jennifer Huizen, Medical News Today, www.MedicalNewsToday.com, 8/17/23

“Many ways to firm sagging skin,” American Academy of Dermatology Association, www.aad.org, 2023

“Why your face ages and what you can do,” Harvard Health Publishing, Harvard Medical School, www.health.Harvard.edu, 7/18/23

Contributor

Lisa Fabian

Contributing Editor

Lisa Fabian is an award-winning freelance writer with more than 25 years of experience in the publishing industry. She's enjoyed covering topics as diverse as arts and crafts, boating, food, and health and wellness.

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Adaptogen Herbs for Stress

By Kelli Ann Wilson

Our bodies face stressors every day—biological, emotional, environmental, and physical. Staying balanced is a key factor in overall health and well-being.

We can find equilibrium with a category of herbs called adaptogens, known to improve the body’s ability to function under stress.

Adaptogens have been used for centuries in China and India, but their efficacy was not explored scientifically until the mid-twentieth century when scientists from the Soviet Union began to study their positive effects on energy, immunity, and stress response.

Effects of Stress on Hormones

When the body experiences stress—from heightened emotions, lack of exercise or sleep, poor diet, or general “busy-ness”—hormones including adrenaline and cortisol may get out of whack.

This causes a negative effect on the bodily processes that depend on hormones, including:

  • blood sugar regulation
  • cardiovascular function
  • digestion

While some stress is normal, the nervous and adrenal systems of many Americans are perpetually out of balance.

Benefits of Adaptogens

Reining in tension with lifestyle changes is a great place to start (diet, exercise, relaxation), and adaptogens can give our efforts a boost by helping to regulate stress hormones.

  • Fight Fatigue

    Being in constant battle mode can result in reduced energy levels that leave us feeling burned out. Before you reach for another cup of coffee, consider stimulating plant-root adaptogens that can give you an energy boost without the caffeine.

    • Ginseng

      Ginseng (Panax spp.) is the go-to herb when you feel sluggish.

      Used for thousands of years in traditional Chinese medicine, Asian ginseng (P. ginseng) not only boosts energy but can also improve libido, regulate blood sugar levels, and protect the liver from toxins. The same is true for American ginseng (P. cinquefolius).

      Unfortunately, due to the host of benefits they offer, both types of ginseng are in high demand and most wild stands have been overharvested. Shop for brands that have been sustainably harvested.

    • Eleuthero

      Eleuthero (Eleutherococcus senticosus) is a close relative of ginseng and has been shown to boost energy levels.

      The subject of a large-scale study with more than 5,000 participants, eleuthero has been shown to significantly improve the body’s response to mental and physical stress. Participants who took eleuthero demonstrated better health, performance, and vitality in a stressful environment compared to a control group who did not receive the herb.

      People who work long hours or atypical shifts may feel more energized and balanced when supplementing with eleuthero.

      This herb can be helpful for athletes, as it boosts endurance and increases stamina while also helping the body recover faster after strenuous activity.

    • Codonopsis

      Codonopsis (Codonopsis spp.) is not as well documented as ginseng and eleuthero but may still be an effective energy booster.

      Called “poor man’s ginseng,” it can be used as an affordable alternative to ginseng to fight fatigue and aid recovery.

    • Rhodiola

      Rhodiola (Rhodiola rosea) has demonstrated its ability to boost energy and vitality.

      Because of its fast action, it is especially helpful for those who need a quick pick-me-up. It also provides long-term physical and mental energy.

  • Cultivate Calm

    Sometimes stress calls for a more subtle, relaxed response. These adaptogens are up to the task. In contrast to stimulating root-based herbs, these stems and leaves provide more peaceful energy.

    • Holy Basil

      Holy basil (Ocimum sanctum, syn O. tenuiflorum), also known as tulsi, induces calm and can help relieve anxiety while working to balance stress hormones like cortisol.

      Fast-acting holy basil can also improve immune function and inflammation response, both of which can take a hit when we’re stressed.

    • Gotu Kola

      Gotu kola (Centella asiatica) is similar to holy basil, and the two work well together, but its calming properties are slower to take effect.

      Studies have shown that gotu kola can help relieve symptoms of anxiety, improve memory, and boost circulation.

    • Ashwagandha

      Ashwagandha (Withania somnifera) is a multipurpose adaptogen that has become popular for its ability to reduce the symptoms of anxiety and post-traumatic stress disorder (PTSD). It’s also considered an effective treatment for nervous exhaustion and stress-induced insomnia.

      In a study of patients with anxiety neurosis, treatment with ashwagandha resulted in reduction of a host of symptoms including fatigue, headaches, and irritability, with 25 percent of participants experiencing complete remission of the disorder.

  • Boost Brain Function

    Modern life can leave us drained both physically and mentally. If you’re not feeling as sharp as you used to, these adaptogenic herbs may be just what you need to improve memory and attention by normalizing neurotransmitter levels and increasing mental stamina.

    • Gotu Kola

      Gotu kola is known as a calm-energy adaptogen, but it shines for its ability to improve mental function.

      Studies have demonstrated its beneficial effect on working memory.

    • Schisandra

      Schisandra (Schisandra chinensis) offers a host of benefits, including supporting concentration.

      It acts as a mild stimulant for the nervous system, boosting mental activity and improving work performance.

      It also serves as a calming agent by relieving symptoms of anxiety and stress, thus making way for better mental clarity.

  • Enhance Immunity

    Stress can put a damper on immune function, making us more susceptible to viruses and infections. Adaptogens can strengthen our immune response and make it easier to fight pathogens.

    • Astragalus

      Astragalus (Astragalus membranaceus) has antibacterial and immunity-enhancing properties.

      It contains polysaccharides that improve immune system function and help ward off viruses, including the common cold and influenza.

    • Medicinal Mushrooms

      Medicinal mushrooms including chaga, maitake, reishi, and shiitake, while technically not plants, are adaptogens that strengthen immune response by providing a healthy challenge that makes the system more effective at fighting off pathogens.

      By training immune cells to be less reactive to the “small stuff”—the causes of allergies and autoimmune disease—they may be more effective when it really counts.

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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The Benefits of Iced Tea

By Elaine Ambrose

Except for water, tea is the most popular beverage in the world. It’s no wonder, with so many different kinds from which to choose.

Three main categories—green, black, and oolong—comprise 3,000 varieties of tea, all from one marvelous plant: Camellia sinensis.

A growing body of research touts its many health benefits, so brew and enjoy a cup of hot tea or a refreshing glass of iced tea soon.

How to Make Healthy Iced Tea

For refreshing iced tea:

  1. Start with 4 cups of fresh, cold filtered or spring water in a teapot or pan.
  2. Bring it to a boil and then pour it over 5 tea bags tied together in a heatproof pitcher.
  3. Allow the tea to steep for an hour, and then remove the bags, squeezing gently.
    • For “sweet tea,” add sugar or other sweetener like Stevia to taste, stirring until it dissolves.
  4. Add two additional cups of fresh, cold water, cover, and chill, or add ice cubes to serve right away.
    • Pour into a tall glass with more cubes, add a lemon wedge or sprig of fresh mint, and enjoy.

Beware "Sun Tea"

Although using solar power to brew tea is popular in the summer months, the Centers for Disease Control advises against it. Sun tea is a good medium for growing bacteria.

Varieties of Tea

All the flavors, colors, and aromas of tea result from different processing methods and from where the plant was grown.

  • Black Tea

    Full-bodied black teas, including English and Irish Breakfast tea, Darjeeling, and Ceylon, undergo several hours of fermentation.

  • White Tea

    In white tea, the leaves and buds are simply steamed and dried; it brews to a pale yellow or light red shade and tastes slightly sweet.

  • Oolong Tea

    Delicate oolongs are partially fermented, while green and white teas are not.

  • Herbal Teas

    Herbal teas, known for their medicinal properties, are not true teas at all, but rather infusions of herbs or plants other than Camellia sinensis.

    “Teas” made from cinnamon, lemon, chamomile, echinacea, peppermint, and other herbs and spices are not only tasty, but they may also help you fight off that summer cold.

Health Benefits of Tea

The focus of many scientific studies, teas from the camellia plant are rich in polyphenols—a type of antioxidant. These amazing nutrients are known fighters of free radicals, which cause cell damage that can lead to a host of diseases including cancer, stroke, and Alzheimer’s disease.

Antibacterial compounds in green tea may also fight infections. Although more research is needed, black and green teas may protect bones, promote oral health, slow the growth of tumors, and delay the onset of diabetes. Anti-inflammatory effects have also been reported in studies of green tea, making it potentially useful for preventing arthritis or limiting its severity.

  • Green Tea

    Green tea has shown promising results in studies ranging from heart health and cancer prevention to weight loss.

    • Colon Health

      One study funded by the National Cancer Institute finds that moderate amounts of green or white tea may protect against tumors of the colon almost as well as sulindac, a drug shown effective for the same purpose.

    • Weight Loss & Control

      Another study reported in the American Journal of Clinical Nutrition found that green tea extract increased metabolic activity and fat oxidation, which has important implications for weight loss and control.

    • Alzheimer's

      Animal studies on a primary polyphenol in green tea known as EGCG, or epigallocatechin-3-gallate, demonstrate an ability to lower the production of beta amyloid, a protein that builds up in the brains of Alzheimer’s patients, leading to nerve damage and memory loss.

  • Black Tea

    Black tea, too, has shown promise in laboratory tests.

    • Cholesterol

      Antioxidants can help block the formation of plaque on artery walls that leads to high levels of LDL cholesterol.

  • Oolong Tea

    • Skin Health

      Oolong tea may be useful for treating atopic dermatitis or eczema, especially in cases that fail to respond to standard medical care.

      Patients who drank oolong three times a day for up to six months experienced improvement in their skin conditions.

      Study authors concluded that its effectiveness may be due to the antiallergic properties of polyphenols in tea.

"Catechins Suppress Muscle Inflammation and Hasten Performance Recovery After Exercise by S. Haramizu et al., Med Sci Sports Exerc, 3/6/13

"Consumption of Polyphenol Plants May Slow Aging and Associated Diseases" by U. Uysal et al., Curr Pharm Des, 2/19/13

"Green Tea Catechins: Defensive Role in Cardiovascular Disorders" by P. Bhardwaj and D. Khanna, Chin J Nat Med, 7/13

Contributor

Elaine Ambrose

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Herbal Hacks for Hay Fever

By Maria Noël Groves, RH (AHG)
A little girl in a field, sneezing her poor head off.
File ID 26869208 | © Arne9001 | Dreamstime.com

With ragweed season upon us, it’s time to consider swapping hay fever misery (or never-ending allergy medications) for natural remedies.

Immediate Allergy Relief

The sooner you start, the better, but some herbs lend a hand even during an allergy attack.

  • Petadolex

    This extract of butterbur (Petasites hybridus) removes the liver-toxic pyrrolizidine alkaloids from the roots.

    It’s one of the best-researched herbal supplements for seasonal allergies and tends to work well for asthma and migraines.

    In clinical studies, it performed as well as Zyrtec and Allegra, without drowsy side effects.

  • Nettle

    Even though this plant contains histamine and other inflammatory compounds in its stinging hairs, when taken as a supplement, nettle (Urtica dioica) decreases inflammation and has an antihistamine response, acting via multiple allergy pathways.

    Try a milliliter or two of fresh plant tincture as needed and preventively.

    You can take it solo or combine it with other allergy support herbs.

  • Mucus Drainers

    The following herbs have not been put up to scientific scrutiny, but they have a long history of use for allergies and excessive mucus.

    Like nettles, both work best when the tinctures are made from fresh plant material.

    • Goldenrod

      Goldenrod (Solidago spp.) helps thin and drain mucus. It also offers some antihistamine support and blends well with nettle.

    • Horehound

      The intensely bitter horehound (Marrubium vulgare) thins and drains mucus particularly well in situations like annoying postnasal drip.

  • Mucus Driers

    Another set of plants are known as “anticatarrhal,” which means they help remove excess mucus, often with a more drying effect compared to the previously mentioned “water movers.”

    Most of these herbs work best (and fastest) as tinctures, but you will also find many of them in encapsulated allergy blends.

    Berberine-rich herbs fall into this category, and can also be added to a neti wash to fight sinusitis and sinus infections.

    • barberry (Berberis spp.)
    • Oregon grape root (Mahonia spp.)
    • goldenseal (Hydrastis canadensis)
    • coptis (Coptis spp.)
    • eyebright (Euphrasia officinalis)
    • purple loosestrife (Lythrum salicaria)
    • bayberry (Myrica cerifera) root bark

    Be aware that goldenseal, eyebright, and some stands of coptis and Oregon grape root are threatened in the wild. Seek organically cultivated sources.

Prevention & Long-Term Support

Allergies occur when the immune system is irritated and malfunctioning, eliciting an immune response to otherwise harmless substances.

Over time, you may be able to decrease incendiary inflammation and retrain the immune system so that you’re less reactive to pollen and other allergens in the first place.

While you can begin making changes during allergy season, it’s often more helpful if you start a few weeks or months prior. And if you’re an intensely allergy-prone person, give yourself a year or more of TLC.

  • The Hygiene Theory

    Several studies suggest that the immune systems of those in first-world countries begin to overreact to harmless substances like pollen because we live in an environment with too much sanitization.

    The immune system lacks the opportunity for normal, healthy pathogenic challenges and instead gets an itchy trigger finger.

    This may also tie into microbiome research that links the well-being of beneficial bacteria in our bodies (particularly in the large intestine) to overall well-being, including immune function.

    For example, one Swedish study found that children who grew up in households that washed dishes by hand (versus with a dishwasher), ate fermented food, and focused on food that came directly from farms were less likely to have allergic conditions, possibly due to microbial exposure. 

    While this research is still new, adding probiotic supplements and/or fermented foods like sauerkraut to your diet may gradually improve your microbiome, and immune function, and make you less reactive (although 1 percent of the population may find that fermented foods actually aggravate an underlying histamine intolerance).

  • Medicinal Mushrooms

    Medicinal mushrooms including reishi, chaga, and shiitake, as well as astragalus root, appear to send your immune system back to boot camp by giving it a healthy challenge so that it gradually begins to behave more properly.

    You can take these in various supplement forms, but I also like simmering them into broths or tea that can be frozen or concentrated down into ice cubes for regular use in recipes. Simmering them for hours in water helps extract the beneficial polysaccharides.

  • Diet and Allergies

    Think of reactivity like a bucket that’s apt to overflow if you put too much into it. Food allergies and sensitivities are particularly common in people with seasonal allergies.

    I often see seasonal allergies (and eczema and gut issues) disappear when we sleuth out and remove personal trigger foods such as dairy or gluten.

    It also makes sense to eat a clean diet loaded with fresh produce, reduce stress and exposure to environmental toxins and pollutants, sleep well, and heal the gut if it’s inflamed or “leaky.”

  • Herbs for Prevention

    • Quercetin

      This bioflavonoid is particularly helpful if started a few weeks before your typical allergy season. Quercetin acts as an antihistamine.

      It blends well with the previously mentioned allergy herbs, as well as the following.

    • Bromelain

      The enzyme bromelain, when taken on an empty stomach, seems to help break down allergy-related inflammatory compounds.

    • Boswellia

      Boswellia (Boswellia serrata) is a potent anti-inflammatory and immune-regulatory herb resin related to frankincense.

“Allergy in Children in Hand Versus Machine Dishwashing” by B. Hesselmar et al., Pediatrics, 3/15

Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016)

“Complementary Therapies in Allergic Rhinitis” by I. Sayin et al., ISRN Allergy, 11/13

“Histamine Hack: How to Safely Eat Fermented Foods,” https://BodyEcology.com

“Natural Treatment of Perennial Allergic Rhinitis” by S.M. Thornhill and A.M. Kelly, Altern Med Rev, 10/00

“Treating Intermittent Allergic Rhinitis: A Prospective, Randomized, Placebo and Antihistamine-Controlled Study of Butterbur Extract . . .” by A. Schapowal, Phytother Res, 6/05

Contributor

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Nutrition for Distance Runners

By Patty Lenz Bovie
a woman running down a narrow road in the forest
File ID 39908700 | © lzf | Dreamstime.com

When it comes to running long distances, properly fueling your body can make all the difference — not just in your performance but ALSO in your ability to recover quickly afterward.

Keri Claiborne Boyle, a former nationally ranked triathlete and certified coach of USA Triathlon and the Road Runners Club of America, says, “No matter how much you train, you have to get the nutrition right.”

Nutrition Tips for Distance Running

  • Avoid "Carb Loading"

    “People used to believe in carb loading before an event, but it causes bloating, which slows you down,” says Boyle. Now she coaches runners to increase their daily complex carbohydrate intake five days before a long race, without overdoing it.

    Carbohydrates build up glycogen stores in your muscles that fuel you when you’re running. “You can’t just cram them in the night before,” she says.

    Eating a combination of low-fiber simple carbs and low-fat proteins the morning before the race is optimal since runners need a fuel source that’s easy to digest, but also has staying power.

    Supplements can further enhance performance.

  • Beets Boost Endurance

    Various beetroot products are targeted to athletes, including both juices and powders—especially endurance athletes.

    Liz Keller, a health coach certified by the Institute for Integrative Nutrition, says, “Beet extract has a high concentration of sucrose—a simple sugar source that’s a natural endurance booster.”

    Research shows that the body converts the beetroot’s active ingredient—inorganic nitrate—into nitric oxide in the saliva. Clinical studies indicate that increased nitric oxide levels help fight muscle fatigue and may help improve times in endurance tests.

    “You have to take beet extract about 90 minutes before you need it,” says Rob Liao, MD, cardiologist and avid runner. “But don’t use mouthwash beforehand or it disrupts the oral flora needed to make it work.”

  • Replenish Electrolytes

    When you exercise for long periods of time, or in hot weather, water alone won’t keep you hydrated.

    That’s because you lose electrolytes—such as sodium, magnesium, calcium, and potassium—through your sweat that are critical for moving fluid where it’s needed.

    “Marathon runners often ‘hit the wall’ around mile 16 or 17,” says Boyle. “It’s not usually because they didn’t train right—it’s almost always a nutrition problem.”

    There are many electrolyte-rich sports drinks available, but they contain sugar or sugar substitutes. Keller says, “They give you a quick burst of energy, but your blood sugar levels drop so low afterwards that you ‘crash.’”

    Instead, Keller suggests replenishing your electrolytes by dissolving a few grains of Himalayan salt in your water. “Amino acids also help induce quicker muscle recovery.”

  • Nutrients For Recovery

    Long-distance running takes a toll on your body; even if you’re in top shape and eat well, recovery can be difficult.

    “People used to think muscle soreness was due to lactic acid, but research has shown that microtears in your muscles—DOMS (delayed onset muscle soreness)—is actually to blame,” explains Boyle.

    “When your cells rush in to repair your muscles, it causes a buildup of cellular debris that must be cleared from your bloodstream.”

    • Tart Cherry Juice for Antioxidants

      For those looking to lower inflammation and recover muscle strength more quickly after exercise, science shows that tart cherry juice can make a real difference.

      The juice contains antioxidants that speed up muscle recovery and remove free radicals that cause inflammation and soreness.

    • Fish Oil for Omega 3s

      Another supplement to consider is fish oil, which facilitates antioxidant and anti-inflammatory activity in the body. It’s full of omega-3 fatty acids, which can help repair oxidative damage.

    • Protein to Rebuild

      Protein also helps rebuild muscle. “A protein shake helps speed recovery, but it’s not a meal substitute,” says Keller.

      “We’re a culture that’s into the quick fix, but we’re supposed to chew our food, not drink it, to properly cue digestion. There are so many products on the market now in shiny packages, but I’m a believer that if you eat good, whole, nutrient-dense foods, and drink water with a little bit of salt, that’s really all you need.”

      Nutrients with a 4-to-1 carbohydrate-to-protein ratio, like chocolate milk, can also help offset DOMS and minimize discomfort, but only when consumed within 30 minutes of finishing a race.

“Beetroot Juice and Exercise...” by L.J. Wylie et al., Journal of Applied Physiology, 8/13

“Beetroot Juice Ingestion During Prolonged Moderate-Intensity Exercise Attenuates Progressive Rise in O2 Uptake” by R. Tan et al., Physiology, 1/4/18

“Compositional Characteristics of Commercial Beetroot Products and Beetroot Juice...” by J. Wruss et al., Journal of Food Composition and Analysis, 10/13/14

“Influence of Tart Cherry Juice on Indices of Recovery Following Marathon Running” by G. Howatson et al., Scandinavian Journal of Medicine & Science in Sports, 12/10

Personal communication: Keri Claiborne Boyle; Liz Keller; Rob Liao, 1/18

“Tart Cherries: An Endurance Superfood?” by Matt Fitzgerald, Competitor Running, http://running.competitor.com, 1/2/17

Contributor

Patty Lenz Bovie

Patty Lenz Bovie is a seasoned copywriter who has worked across the lifestyle, education, and healthcare industries, and more. She specializes in boiling down information dumps into digestible pieces, and making complicated topics understandable to the masses.

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Handling a Tick Bite

By The Taste for Life Staff

Not all ticks carry Lyme disease. But even the kinds that don’t can pass along other nasty infections.

What to Do When a Tick Bites

If you find a tick attached to you, a family member, or a pet, quick and complete removal is key.

  1. Grab The Tick

    Using fine-point tweezers or a special tick-removing tool, grasp the tick as close to your skin’s surface as you can.

  2. Pull Carefully

    Pull straight out with steady and even pressure. Avoid squeezing or breaking the tick.

  3. Store The Tick

    You may wish save the tick in case you decide to have it tested by a lab, health department, or veterinarian for diseases.

    Place it in a small plastic bag or vial with a moist cotton ball to prevent the tick from drying out.

  4. Clean Up

    Wash hands thoroughly. Disinfect the tweezers and the site of the bite.

  5. Monitor The Bite

    See your healthcare practitioner if:

    • you exhibit a red rash at the site of the tick bite
    • you develop any flu-like symptoms
    • you feel joint pains within the first few weeks

    These may signal Lyme disease.

“Co-Infection Introduction”; “Lyme Disease Introduction”; “Personal Prevention,” www.lymedisease.org

“Lyme Disease,” American Lyme Disease Foundation, www.aldf.com

“Mosquito-Borne Diseases,” www.mosquito.org

“Top Ten Facts You Need to Know About Ticks,” www.tickencounter.org

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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