Well, it's that time of year again - Spring. And with Spring comes misery to millions of allergy sufferers. Did you know that hay fever is among the most common allergies, affecting one in five Americans? Symptoms include runny nose, congestion, sneezing, itchy eyes and ears, sinus pressure, sleeplessness, and fatigue. If you were to compare it to anything, it's most commonly compared to the common cold. What is the difference? Hay fever lingers on for months at a time, unlike a virus-caused cold. This is due to the circulating pollen in the air. So, what do you do if you're among the millions of Americans suffering from chronic allergies? Well it's certainly no secret that there are all sorts of pills and potions out there that promise you relief. Unfortunately, there's no one approach for everyone, according to the American College of Allergy, Asthma and Immunology (ACAAI). Here are some tips, however, to help you with some of the most common mistkaes when it comes to "curing" your allergy woes. These recommendations come from natural allergy-relief tips from Rodale's The Green Pharmacy Guide to Healing Foods: Proven Natural Remedies to Treat and Prevent More Than 80 Common Health Concerns (Rodale, 2008). #1: Throwing money away.As mentioned above, we all know there are hundreds of products on the market claiming to ease your allergy ailment. The fact is, some of them will work for you while other will be a big waste of money. Are you finding yourself jumping from product to product and still have no relief? If so, consider making an appointment with an allergist, who might suggest allergy shots that can actually cure, not cover up, your allergy symptoms. You can also try nasal saline sprays or rinses, such as the Neti pot, which have been found to be invaluable to some people experiencing irritated sinuses. Just be sure that you don't overuse them. #2: What is the true issue?Do you know the true cause of your allergies? Often times, people tend to treat allergy symptoms without knowing what they're allergic to, or if they really are suffering from true seasonal allergies. While hay fever is a prime culprit this time of year, other allergens can also cause symptoms. Did your allergies just start or do you actually have them year-round? Find an allergist who can help you figure out a treatment plan at AllergyandAsthmaRelief.orgThings like dust mites, cockroaches, cigarette smoke, or even the artificial fragrances in candles, hair spray, or air fresheners could be causing symptoms similar to hay fever allergies. Wash your bedding in hot water every two weeks to combat dust mites, use non-toxic pest management methods to rid your living space of cockroaches and pests, and steer clear of synthetic fragrances; besides being irritating, many contain chemical platicizers linked to hormone disruption and low IQs. Your allergies may also be caused by the foods you are eating. Dairy is among many common foods that have been linked to an individual's allergy symptoms. This doesn't mean you have an allergy to the food, it simply means you have developed a sensitivity or intolerance. To test whether or not you are sensitive to dairy, try avoiding all dairy-containing foods including cheese, milk, yogurt, whey protein and any foods containing milk products. You may be pleasantly surprised! #3: Allowing allergens into your home.Once you find the cause (or causes) of your problem and the proper treatment, you should take steps to keep the allergens that agitate you out of your home and out of your diet. If you're allergic to pollen, don't keep your windows open all the time, and take a shower when you come in from the outdoors. Pollen counts are the highest around midday, so that's also a good time to try stay indoors. Found you have a sensitivity to certain foods? Avoid eating these foods at all costs - it will be well worth it! #4: Pigging out on problematic produce.People who are allergic to pollen can also have oral allergy syndrome, which affects about a third of seasonal allergy sufferers. Your immune system sees a similarity between the proteins of pollen and those in some foods, and that can trigger a reaction. If you're allergic to tree pollen, you may need to avoid apples, cherries, pears, apricots, kiwis, plums, or nuts. (Cooking or peeling these foods can help bypass a reaction in some people.) On the other hand, research has found that certain foods can actually help to heal hay fever. Broccoli, citrus fruits, collard greens, and kale are full of compounds that can help your body cope with allergy season. Try this anti-allergy soup from The Green Pharmacy Guide to Healing Foods. It is made with ingredients that may also be helpful: Boil a whole onion with the skin, along with a clove of garlic. Add ½ chopped leaves and diced taproots of evening primrose. Boil the ingredients for three to five minutes, add 1 cup nettle leaves and 1 cup diced celery stalks, and boil for another three to 10 minutes. Remove the onion skins from the mix, and enjoy. (You can season with wine vinegar, black pepper, diced raw onions, hot pepper, turmeric, curry powder, or celery seed.) #5: Boost your diet full of antioxidants.
Include Berries, dark green leafy vegetables, citrus fruits and beans. I also recommend taking a powerful antioxidant-rich supplement called Isotonix OPC-3®. This supplement is an isotonic-capable food supplement that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids, all found to be powerful antioxidants. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body. Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. Isotonix OPC-3 contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid. Questions? Feel free to contact me. I look forward to hearing from you! Healthy wishes, Alissa
Supplementing with Coenzyme Q10 during exercise may help to reduce the muscle damage associated with intense exercise, according to a new study. Co Q10 was shown to reduce oxidative stress and modulate markers of inflammation.
Coenzyme Q10 is a lipid soluble, vitamin-like substance and is found primarily in the mitochondria. It is a component of the electron transport chain and participates in aerobic cellular respiration, generating energy in the form of ATP. The nutrient also plays a vital role in health maintenance. It promotes a healthy cardiovascular system and periodontal health, helps maintain healthy blood sugar levels, cholesterol and triglyceride concentrations and, vitamin E levels in cell membranes, energizing the immune system and helping to maintain proper weight.
Find out more about Coenzyme Q10 and how to supplement your diet here.
Source: Coenzyme Q10 supplementation ameliorates inflammatory signaling and oxidative stress associated with strenuous exercise
Spices are no longer simple flavor enhancers. Researchers are now finding them to be health enhancers as well! Now, not only is food our fuel, but can now be used as our medicine. Certain foods address the connection between inflammation and chronic conditions such as depression, chronic pain such as arthritis, IBS fibromyalgia, heart disease, diabetes and more! Here are some examples: - 1/2 tsp ground cinnamon has as many antioxidants as 1/2 cup raspberries
- 1/2 tsp oregano has as many antioxidants as 3 cups fresh spinach
ORAC* value of common spices found in the home:
- Cinnamon (1 tsp) - 6956 umol TE/serving
- Oregano, dried (1 tsp) - 3602 umol TE/serving
- Tumeric (1 tsp) - 3602 umol TE/serving
- Curry Powder (1 tsp) - 970 umol TE/serving
- Ginger Powder (1 tsp) - 519 umol TE/serving
- Thyme, dried (1 tsp) - 407 umol TE/serving
- Paprika (1 tsp) - 376 umol TE/serving
- Rosemary (1 tsp) - 364 umol TE/serving
* Oxygen Radical Absorbance Capacity
What is the significance of the ORAC value of foods and spices?
The higher the ORAC value, the more benefit from the food. The ORAC value means the foods ability to scavenge free radicals in our bodies that cause disease. Free radicals form in our bodies from the exposure to environmental toxins, lack of sleep, exercise, stress, poor food quality such as artificial sweeteners and processed foods, etc. Healthy wishes! Alissa
Proanthocyanidins are found in the seeds of red grapes and are rich in polyphenols, which are compounds found to be high in antioxidant value. Test animals fed grape seed extract had lower levels of triglycerides, fatty acids, and glycerol in their blood than those animals that were not given this extract. The grape seed extract was shown to activate ATP production in muscle and improve activation of Brown Adipose Tissue (BAT) which is a thermogenic, metabolically active type of fat. Additionally, grape seed extract activated genes specific to energy creation. These studies show the potential benefits of eating antioxidant-rich diets for successful weight and health maintenance. Getting consistent sources of antioxidants can play an important role in overall health. This is why I personally take a product called NutraMetrix Isotonix OPC-3 on a daily basis. It is an isotonic-capable food supplement that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids, all found to be powerful antioxidants. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body. Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. NutraMetrix Isotonix OPC-3 contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid. The product has been shown to have positive affects on energy levels, inflammation, arthritis, allergies, asthma, fatigue, fibromyalgia, blood sugar control, high cholesterol, joint pain, menstrual related discomfort, and many other chronic diseases and ailments. Here's to your health! Source: Acute Administration of Grape Seed Proanthocyanidin Extract Modulates Energetic Metabolism in Skeletal Muscle and BAT Mitochondria
According to a recent study from the Journal of Nutrition, consuming high levels of flavonoids from citrus fruits can have significant effects on reducing specific markers of inflammation. In previous studies this class of phytochemicals has been shown to have significant benefits for many aspects of human health including cardiovascular, brain and eye health, and has also been shown to possess anti-cancer properties. Flavonoid Food Sources:
- Berries
- Tree Fruits: Bananas, Oranges, Grapefruit, Lemons, Limes, Apples, Pears, Plums, Peaches, and Apricots - Nuts and Beans
- Vegetables (particularly red and green veggies): Peppers, Tomatoes, Eggplant, Red & Green Onions, Celery, Artichokes, Snap Beans, Okra, and Broccoli - Spices: Dill, Thyme, Parsley, and Capers. - Dark Chocolate (small amounts) - Beverages: Fruit juices from raw, unprocessed fruit, Red Wine (1 glass per day), 100% Grape Juice, Tea of all types including black, red and green varieties Source: Selected Dietary Flavonoids Are Associated with Markers of Inflammation and Endothelial Dysfunction in U.S. Women
A new study suggests that there are potential benefits of co-enzyme Q10 (CoQ10) on LDL cholesterol levels. This is due to changes in the expression of specific genes when co-enzyme Q10 is present. Therefore, this powerful antioxidant may impact various gene networks associated with inflammation and cell differentiation, which causes heart disease and high cholesterol. In addition to being an antioxidant, CoQ10 plays a vital role in the production of adenosine triphosphate (ATP), the bodys' primary energy source. The daily addition of CoQ10 in the diet of individuals with high cholesterol, heart disease or lack of energy could therefore be beneficial. As individuals age, the ability to synthesize coenzyme Q10 begins to decline. Sometimes this is due to poor eating habits or stress, but the main challenge for most people is the ability to choose the right foods containing CoQ10, as well as the other nutrients needed to manufacture it in the body. It is a combination of both that provides the body with the best possible amount of CoQ10 for optimal health. Absorption and efficacy of nutritional supplements are two important features to examine when selecting a nutritional supplement, and Isotonix Coenzyme Q10 contains both. This supplement is in the form of an isotonic fluid, which helps the nutrients to be absorbed into your system quicker. It is usually taken on an empty stomach and when the isotonic fluid enters the body, it is delivered to the small intestine nutritionally concentrated. Then it is naturally absorbed into the blood stream at a rapid pace and little nutritive value is lost. Since the antioxidants are in an isotonic solution, it minimizes the chance that important nutrients will be trapped by fats, fibers and tannins, or inactivated by a highly acidic pH level. Source: Ubiquinol-induced gene expression signatures are translated into altered parameters of erythropoiesis and reduced low density lipoprotein cholesterol levels in humansQuestions? Feel free to contact me. Alissa Robertson, MS, RD (802) 999-5684 lifestylenutritionvt@yahoo.com
Do you have annoying and sometimes painful leg cramps? Do you have trouble sleeping? If so, there is a possibility this could be due to a magnesium deficiency. This common deficiency can manifest itself in more than just leg cramps. Low levels of magnesium have been associated with increased states of inflammation which has been shown to affect a myriad of different tissues including cardiovascular, intestinal and neuronal. In addition, this chronic inflammation, as it may affect the central nervous system, can also affect sleep patterns. A recent research study found a possible association between magnesium status and sleep quality. Daily RecommendationsTo ensure that your body has enough magnesium to keep your bones healthy and to prevent deficiency, you must meet the daily recommendations for magnesium set by the Food and Nutrition Board. Recommendations for magnesium vary based on age and sex. Children between the ages of 1 and 3 require 80 mg of magnesium per day, while children between 4 and 8 need 130 mg daily. Children from 9 to 13 should consume 240 mg daily. Female teenagers between 14 and 18 should consume 360 mg per day, whereas male teenagers of the same age require 410 mg of magnesium. Adult women between 19 and 30 should consume 310 mg, and adult men of the same age should consume 400 mg. Adult women over the age of 30 require 320 mg daily, whereas men of the same age need 420 mg daily. Special NeedsWhen a woman is pregnant or breastfeeding, her needs for various vitamins and minerals may increase. To keep her bones healthy, a pregnant woman age 18 and younger should aim to consume 400 mg of magnesium per day. A pregnant woman between 19 and 30 requires 350 mg, and a pregnant woman over 30 needs 360 mg daily. A women age 18 and younger who is breastfeeding requires 360 mg of magnesium per day. A breastfeeding woman between 19 and 30 needs 310 mg, and a breastfeeding woman over 30 requires 320 mg. Food SourcesThe biggest contributors of magnesium in American diets are whole grains, nuts, fruits and vegetables. The fruits and vegetables with the most magnesium include spinach, okra, Swiss chard, apricots, avocado and bananas. Other good sources of magnesium include milk, yogurt, meat and eggs. To ensure you are getting enough of both Calcium and magnesium per day, I recommend taking a synergistic supplement, which means the supplement contains a blend of vitamins and minerals for maximum absorption. NutraMetrix Isotonix Calcium Complete provides the body with an optimal blend of calcium (750mg), vitamin D3 (1,000mg), magnesium (200mg), vitamin C (58mg) and boron (1mg) in an efficient isotonic solution that is readily absorbed by the body. Sources: - The role of magnesium deficiency in cardiovascular and intestinal inflammation
- Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep
Resveratrol, the polyphenol found in red wine and other plants and which has demonstrated potent antioxidant and anti-inflammatory properties, was shown to be effective in reducing the severity of chemical induced models of chronic intestinal inflammation and acute colitis by significantly reducing specific markers of inflammation.
Inflammation is caused by many chronic diseases and ailments including, but not limited to the following conditions: allergies, asthmas, arthritis, diabetes, chronic and mild pain, migraines, heart disease, and much more. Antioxidant-rich foods and anti-inflammatory supplements can help to reduce inflammation as well as the damage inflammation can cause to our bodies. Click on the above link to learn more about resveratrol.
Source: Dietary supplementation of resveratrol attenuates chronic colonic inflammation in mice
Women who consume a diet high in trans-fats have a significantly increased risk of developing endometriosis. This is in comparison to those women who consume a diet rich in omega-3 fatty acids, the type found in fish and flax seed. These women are found to have a significantly reduced risk of developing endometriosis. Endometriosis is a pelvic inflammatory condition in which tissue similar to the lining of the uterus is formed elsewhere in the body. Endometriosis can cause scar tissue and adhesions that can then lead to debilitating pain. Source: A prospective study of dietary fat consumption and endometriosis risk
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