Countries with Most Food Safety Violations

With more than 30 million shipments of food from foreign countries, almost 80% of the U.S. seafood and two-thirds of its produce is foreign-sourced revealing that food safety is a global challenge.

A recent analysis of international food sources by the watchdog organization Food Sentry reveals the most frequent food safety violators as well as the nature of the problems found.  
For the study, the researchers examined nearly 1,000 incident reports from 73 countries over a one-year period.

Worst Offenders:
According to the data, the top ten most frequent offenders were:

1. China
2. United States
3. India
4. Vietnam
5. Japan
6. Dominican Republic
7. Thailand
8. Turkey
9. Brazil and France (tied)
10. Indonesia and Spain (tied)

It is important to note that the top five countries export significant amounts of food to other countries. Therefore their food products get tested more, leading to their place in the top five.

Biggest Problems:
In most countries, except the U.S., pesticide residue was the number one safety problem. Over 32 distinct pesticides were found in Chinese foods, mostly in produce, fruit and spices. One cumin sample had six different pesticides.

Among U.S. exports, Listeria monocytogenes contamination, followed by the presence of various types of mycotoxin were most prevalent.
Other frequent problems included:

• Heavy metal contamination (cadmium, lead or mercury). Examples included kelp, cinnamon, crab, and infant formula.
• Excessive use of antibiotics was common in exports from China and Vietnam, particularly seafood products.
• Overuse of chemical additives such as preservatives and dyes. Examples including sulfur dioxide, formaldehyde, and sodium hydroxide.

While not necessarily a safety risk, the researchers also documented a high rate of economically motivated adulteration, or “food fraud” in Chinese imports. This practice involves substituting a cheaper ingredient for the real thing.

Foodborne Illness Risks
Currently one out of six Americans will experience food poisoning this year. In recent years, audits of FDA inspection rates indicated that 56% of domestic food manufacturers have not been inspected in five or more years. Furthermore the overall number of inspections and citations has declined.
As for food imports, the FDA only inspects about 2% of all incoming foods.

Original Article: https://www.cncahealth.com/blog/24511/china-tops-list-of-countries-with-most-food-safety-violations
 
Sources:
Food Navigator
Food Sentry
Dallas News

Top 10 Food Ingredients to Avoid

The consumer action group Citizens for Health, designated today as "Read Your Labels Day," to create awareness about potentially harmful ingredients and chemicals found in thousands of grocery store products.

The non-profit group singled out these top ten artificial sweeteners, preservatives and chemical additives to avoid and identified which foods contain them and why they should be avoided.

Worst Offenders

1. High Fructose Corn Syrup (HFCS) – is a cheap super-sweet chemical made from corn that is found in a wide variety of foods and beverages--from sodas to salad dressing. HFCS and high fructose consumption have been implicated in a variety of diseases and health problems, including heart disease, diabetes and weight gain.

2. Aspartame – This artificial sweetener is found in many diet beverages and other sugar-free foods. Aspartame is considered by experts to be in a class of ingredients called “excitotoxins” that can overly excite brain cells, especially in children and the elderly. Thousands of aspartame-related health complaints, from migraines to memory loss to dizziness to vision problems have been reported to the FDA.

3. 4. and 5. Flavor Enhancers (Hydrolyzed protein, Autolyzed yeast and Monosodium glutamate [MSG]) – These three ingredients are often found in processed foods such as canned or dry soups, chips, dips, frozen dinners, and snacks. All three contain processed glutamic acid that damages brain cells. They are especially harmful to kids, the elderly and developing fetuses. Adverse reactions include skin rashes, asthma attacks, mood swings, upset stomach, migraines, heart irregularities and seizures.

6. Potassium Bromate – Often added to flour, it can be found in breads, flat breads, bakery products and tortillas. (It may also be listed as “bromated flour.”) Potassium bromate has been known for over three decades to cause cancer in laboratory animal and is banned in Europe, China, Canada and Brazil.

7. Bromated Vegetable Oil (BVO) – Beverages containing citrus flavorings often contain this ingredient that has never been declared safe by the FDA and is banned in Europe, India and Japan. BVO builds up in fatty tissue and causes heart damage in research animals.

8. BHA and BHT Preservatives – These additives are found in breakfast cereals, snack foods, pastries and processed meats. Made from coal tar or petroleum, these chemicals affect brain chemistry of laboratory animals and are considered a carcinogen in California and a possible carcinogen by the World Health Organization.

9. Trans Fats – Food products that list “partially hydrogenated oil” as an ingredient contain trans fats. These oils/fats are usually found in baked goods, snack foods and frozen meals. Trans fats increase LDL (bad) cholesterol and contribute to heart disease. High consumption has also been linked to cancer and Alzheimer’s Disease.

10. Artificial Colors – Often made from coal tar and/or petroleum extracts, artificial colors are widely acknowledged to cause hyperactivity and behavioral problems in some children. Certain colors, such as Red #3, have been shown to cause cancer in laboratory animals, but are still allowed to be used in foods.

Tips to Avoid

The best way to avoid these and other artificial ingredients is to purchase whole, fresh foods or organic processed foods. Otherwise, taking a moment to “Read the Label” is a must to protect you and your family from these chemicals.

Blind Trust

Although many shoppers already read label ingredients, a 2011 study from market research firm Mintel found that less than half of consumers surveyed checked the ingredient labels on the foods they bought.

"I think consumers will be surprised to see just how many everyday supermarket products there are that contain things like monosodium glutamate, aspartame, and High Fructose Corn Syrup," said Jim Turner, who chairs Citizens for Health. "No one needs these ingredients in their diets, and this campaign will help families avoid them."

For more on this topic, see Fooled by Food Labels: 9 Deceptive Claims to Watch Out For.

Original Article:  https://www.cncahealth.com/blog/24766/read-your-labels-top-ten-food-ingredients-to-avoid

Sources:

Progressive Grocer

Citizens for Health

Top Foods and Nutrients for Heart Health

Heart disease is the leading cause of death in the United States, but it’s a chronic condition that is often preventable by making healthy choices

throughout your lifetime -- including and especially regarding the foods you eat and the nutrients you get on a daily basis.

In fact, eating a healthy diet is one of the best ways to keep your heart in tip-top physical condition … but you may be wondering what a “healthy diet” actually entails.

Most people know that they should eat plenty of fruits and vegetables while cutting back on unhealthy fats, like trans fats. This is a good start, and your diet should include a wide array of fresh, unprocessed foods at its core, but if you’re looking for more specifics, check out the list below.

The foods and nutrients that follow are ideal for keeping your heart healthy, especially when combined with other heart-healthy habits like regular exercise, not smoking and not drinking too much alcohol.

8 Top Foods and Nutrients for a Healthy Heart

1. Fish Oil
Fish oil is a rich source of the omega-3 fats eicopentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids like EPA and DHA support your heart by helping to maintain healthy blood pressure and cholesterol levels. Omega-3 fatty acids also provide protection and maintenance of the healthy function of your body's cell.
You can get omega-3 fats from eating fish, but many types (especially larger, predatory fish) may contain high levels of mercury, PCBs, dioxins and other contaminants. If you are limiting your fish consumption due to contamination concerns, high-quality fish oil supplements are a safe alternative. Look for those that are ultra pure and independently tested for rancidity, mercury, PCBs, and EPA and DHA levels.
2. Olive Oil
Olive oil contains healthy monounsaturated fats, which have long been praised for their health benefits, including the ability to lower your bad cholesterol and risk of heart disease.
For instance, a new study from the Cancer Research and Prevention Institute in Florence found that women who ate at least three tablespoons of olive oil a day were 40 percent less likely to be diagnosed with heart disease during the eight-year study period than women who ate the least.1
Olive oil is also a rich source of antioxidant polyphenols, which are beneficial for heart health. When choosing olive oil, “extra virgin” or “virgin” varieties are the least processed and may be better for your health.
Virgin and extra-virgin olive oil contain more phenolics, which act as antioxidants and also have anti-inflammatory and anti-clotting properties, than more heavily processed oils.
One study even found that people’s blood vessels were healthier after eating a meal rich in high-phenolic olive oil (including dilating better to improve blood flow) than they were after eating low-phenolic olive oil, again suggesting virgin or extra-virgin varieties may be best for your health.2

3. CoQ10 Supplement
Coenzyme Q10 (CoQ10) is a necessary component of every cell; the CoQ10 enzyme helps cells produce the energy they need to fuel your body. However, CoQ10 is not only known to support healthy energy levels, but also your cardiovascular system. Research suggests that CoQ10 is especially helpful for your heart health, and your heart contains some of the highest amounts of CoQ10 in your body.
It also functions as an antioxidant, helping to protect against oxidative stress caused by free radicals.
Your body naturally produces CoQ10, but tissue levels peak at age 20 and decline with age, particularly in your heart.
Due to increased awareness that many prescription drugs (such as statin cholesterol-lowering drugs, high-blood pressure drugs and antidepressants) may deplete the level of CoQ10 in your body, more people are turning to CoQ10 supplements to help maintain their heart health.
Meat and fish are dietary sources of CoQ10, but the amounts found in food are far less than what can be obtained from supplements.

4. Avocado
Another source of healthy monounsaturated fats, including oleic acid (the same type found in olive oil), avocados are a tasty addition to your heart-healthy diet.
Along with monounsaturated fats, they also contain beta-sitosterol, a plant sterol shown to reduce total and bad (LDL) cholesterol in 16 human studies.3 Researchers have also shown that people who ate an avocado every day for a week reduced their cholesterol by an average of 17 percent, with bad cholesterol levels and triglycerides, which are associated with heart disease, declining and good (HDL) cholesterol levels rising.4 Avocados also contain an array of phytonutrients, such as carotenoids, that may support heart health. According to the California Avocado Commission, the highest concentration of carotenoids is in the dark green part of the fruit closest to the peel.5 To make sure you’re getting this most beneficial section, nick the skin and peel it from the avocado, as opposed to scooping it out with a spoon.
Avocado is also a natural source of L-carnitine (see below).

5. L-Carnitine
L-carnitine is an amino acid derivative found in almost all of your body's cells. It’s essential for breaking down fats into energy, while also supporting your heart and healthy cholesterol levels.

In fact, your skeletal muscles, heart and other tissues all depend on L-carnitine to function properly.

L-carnitine is found in avocado and fermented soy foods like tempeh, as well as in animal products. However, animal products contain only small amounts of L-carnitine, making it difficult to get enough from diet alone. For this reason, a supplement can be taken to help support your cardiovascular health.

6. Garlic
If you love garlic you’re in luck, as this potent plant is excellent for your heart. Allicin, garlic’s active ingredient, produces hydrogen sulfide, a gas with many heart-protective qualities.
Specifically, research has shown that allicin may signal blood vessels to relax, increase blood flow and boost heart health, and as researchers noted in the Proceedings of the National Academy of Sciences, “The consumption of garlic is inversely correlated with the progression of cardiovascular disease.”6

To get the most benefits, however, garlic should be freshly crushed, not dried, processed or cooked. A recent study on rats from researchers at the Cardiovascular Research Center at the University of Connecticut School of Medicine revealed that freshly crushed garlic helped rats’ hearts recover from a heart attack better than dried garlic.

While both reduced damage from lack of oxygen, the fresh garlic was better at restoring blood flow and protecting the heart from damage, most likely due to the presence of hydrogen sulfide, which is not present in dried, processed or cooked garlic.7

7. Grapefruit
A grapefruit a day may be enough to keep the heart doctor away, especially if it’s red grapefruit. Rich in polyphenols and antioxidants like vitamin C, both white and red grapefruits have been found to help lower cholesterol levels, including LDL cholesterol. However, red grapefruits have also been found to lower triglyceride levels, a type of fat in your blood that’s linked to hardening of the arteries, heart attack and heart disease.8
Grapefruit also contains pectin, a type of fiber that has been shown to protect against high cholesterol and hardening of the arteries in animal studies.9

8. Green Leafy Vegetables
Eating just about any vegetable is a wise choice for your heart, but green leafy vegetables like spinach, Swiss chard and romaine lettuce are a step above the rest. For instance, a study published in the Annals of Internal Medicine found that eating eight or more servings of fruits and vegetables, especially green leafy vegetables, a day resulted in a more than 20 percent reduced risk of coronary heart disease compared to eating less than three.10
The antioxidants in green leafy vegetables also help protect heart rate flexibility, helping to reduce your risk of heart disease.11 This is important as decreased flexibility in heart rate, such as can occur during exposure to air pollution, can trigger heart problems. Researchers concluded that higher intake of green leafy vegetables may reduce the risk of heart disease.

Remember, heart disease is often preventable through a healthy diet and exercise. Eating a wide variety of nutrient-rich foods -- with a focus on fresh, unprocessed vegetables, fruits and lean proteins -- can lower your risk of heart disease and its associated risk factors like high cholesterol, high blood pressure, diabetes and excess weight. Taking appropriate high-quality supplements may also help to further support your heart health.

Related Blog Posts:

Measure the Heart-Harming Stress in Your Hair
Brush Your Teeth, Protect Your Heart

Original Article:  https://www.cncahealth.com/explore/learn/nutrition-food/heart-health-top-8-foods-and-nutrients

Sources:1. The American Journal of Clinical Nutrition 2010 Dec 22.
2. Journal of the American College of Cardiology 2005; 46:1864-1868.
3. The American Journal of Medicine Volume 107, Issue 6, Pages 588-594, December 1999.
4. WebMD.com “The Avocado Advantage” August 14, 2000.
5. California Avocado Commission “Heart Health: Get the Good Fat With California Avocados”.
6. Proceedings of the National Academy of Sciences 2007 Nov 13;104(46):17977-82.
7. Journal of Agricultural and Food Chemistry 2009 Aug 12;57(15):7137-44.
8. Journal of Agricultural and Food Chemistry 2006 Mar 8;54(5):1887-92.
9. Clinical Cardiology 1988 Sep;11(9):597-600.
10. Annals of Internal Medicine June 19, 2001 vol. 134 no. 12 1106-1114.
11. American Journal of Clinical Nutrition 89: 778-786, 2009.

Top Natural Solutions for More Restful Sleep

For an activity that takes up roughly one-third of your life, there are still many mysteries surrounding sleep. Scientists still don’t know exactly why we do it or what occurs when we do, but it’s abundantly clear that sleep is crucial for your survival. In fact, virtually all animals require sleep, and if you don’t get enough, your health and your state of mind can suffer.

What Happens When You Don’t Get Enough Sleep?

The United States is, unfortunately, not a nation of deep sleepers. Blame it on the economy (one-third of Americans say they lose sleep over economic and financial concerns), hectic schedules, or simply staying up too late, about 20 percent of Americans sleep less than six hours a night and another 20 percent report sleep problems. 1

As you might suspect, those who don’t get enough shut-eye say they are too tired to work efficiently, exercise or eat healthy. More than half of adults also say they have driven drowsy in the past year, which could be deadly.

Lack of sleep also impacts your body directly, and research shows it can influence:

• The state of your immune system
• Tumor growth
• Hormone production
• Weight gain
• Memory

When lack of sleep progresses to insomnia, which is estimated to impact up to 15 percent of adults on a chronic level, research shows it can be deadly; men with insomnia have a four-fold higher risk of death compared with normal sleepers, and that rises to a seven-fold increase among those with diabetes or high blood pressure.2

4 Top Secrets to Getting Enough Sleep

By now you’ve probably heard the drill that establishing a relaxing bedtime routine, such as winding down with a cup of chamomile tea and a warm bath, as well as going to bed and waking at the same times each day, are conducive to restful slumber. This is true, and well worth noting, but what if this just isn’t enough?

Chances are there may be other steps you can take to encourage your body to fall asleep, steps that you may be inadvertently overlooking…

1. Plan for the Change in Seasons

Just when you got used to the sun staying out until well into the evening, daylight savings time hits and boom -- it’s dark at 4 in the afternoon. This change may leave you feeling sleepy well before it’s time to go to bed, and this is actually a natural response. Your body picks up on levels of light and darkness and sends signals to your brain’s pineal gland to trigger the production of hormones involved in your sleep-wake cycle. When it gets dark, your body produces the hormone melatonin, which tells your body it’s time to go to sleep.

The trouble is, most of us are far too busy to hit the hay in the early evening hours, and as a result fight the urge to sleep. That, and the fact that we are exposed to artificial light, which suppresses melatonin production, can send confusing signals to your body, making it difficult to fall asleep when the time comes.

What can you do about all of this?

When fall and winter come, you may want to naturally shift your schedule to more closely mimic the natural light/dark cycles outdoors. If possible, go to sleep a little earlier and wake earlier, closer to when the sun naturally rises and sets. You can also help your melatonin production to stay on track by keeping your exposure to artificial light after nightfall to a minimum. At the very least, be sure you are winding down well before you plan to fall asleep, and this includes turning off your TV, computer, and smartphone … see below for more details.

2. Turn off the Technology

Watching TV or working on your computer in the evening hours are detrimental to sleep not only because they lull you into staying up later than you should and stimulate your mind (it’s not easy to fall asleep after an hour of upsetting world news or work deadlines), but also because of the light they emit -- blue light.

Blue light interferes with the production of melatonin and exposure in the hour or two before bedtime will probably interfere with your sleep. Said Charles Czeisler, PhD, MD, Harvard Medical School and Brigham and Women's Hospital, in a National Sleep Foundation (NSF) press release:3

"Artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour—making it more difficult to fall asleep."

NSF’s 2011 Sleep in America poll was focused on this very topic, and it found that technology use among Americans is pervasive before bedtime. In all, 95 percent of those polled said they used some type of electronics, such as a television, computer, video game or cell phone, at least a few nights a week within the hour before bed. Czeisler continued:

"This study reveals that light-emitting screens are in heavy use within the pivotal hour before sleep. Invasion of such alerting technologies into the bedroom may contribute to the high proportion of respondents [more than 60%] who reported that they routinely get less sleep than they need."

So if you have trouble sleeping, try an experiment: shut off your TV, computer and all other electronics a couple of hours before bed. Pick up a good book or a journal instead, and see if you’re able to sleep better.

3. Use Nutrition and Supplements to Your Advantage

What you eat and drink clearly can have an impact on your sleep quality. Here’s what you need to know:

• Caffeine: One of the most obvious hurdles to sound sleep is caffeine, which is a stimulant that will block hormones in your brain that make you sleepy -- a good thing first thing in the morning, but not so much when you’re trying to fall asleep. Keep in mind that the effects of caffeine can begin in as few as 15 minutes and can persist in your body for several hours. Everyone processes it slightly differently, but generally it takes about six hours from consumption to eliminate half of the caffeine,4 so a cup of coffee or tea late in the afternoon could impact your bedtime. Remember, too, that caffeine is not only in coffee but also in tea, chocolate, certain soft drinks and some medications, so plan accordingly.
  
• Magnesium: Magnesium helps to maintain normal muscle and nerve function, and may help calm nerves, relax muscles and promote restful sleep. The National Health and Nutrition Examination Survey showed that significant numbers of adults do not consume the recommended amounts of magnesium. Among adults, 68% consume less than the recommended daily allowance (RDA) of magnesium, and 19% consume less than 50% of the RDA. Magnesium is found in unpolished grains, nuts, avocadoes, and green vegetables, particularly leafy, green vegetables, as well as in supplement form.
  
• Melatonin: Melatonin is a naturally occurring substance that has both powerful antioxidant and sleep-regulating properties. The amount of melatonin produced by the pineal gland, however, is reported to decline with age, possibly accounting for the sleep disturbances often found in older adults. You can take melatonin in supplement form, and it’s also in many fruits (especially tart cherries) and vegetables as well as olive oil, wine and beer, at lower levels.
  
• Tryptophan: Responsible for your post-Thanksgiving dinner nap, tryptophan is most often associated with turkey, but this sleep-inducing amino acid actually comes from all dietary proteins, which are its building blocks. Carbohydrates, meanwhile, make tryptophan more available to your brain, so if you want a light bedtime snack choose one with both protein and carbs, like peanut butter or cheese and crackers.5
• Valerian: Valerian root has been used since ancient Greek and Roman times for its various health benefits, most notably for its ability to promote restful sleep. Researchers believe this compound helps induce sleep by increasing the amount of gamma aminobutyric acid (GABA) -- the primary inhibitory neurotransmitter that limits brain activity -- and slowing its reuptake. This produces a calming effect so you can relax and fall asleep.
  
  When choosing a valerian supplement, make sure it contains a “root extract” that is standardized to deliver a guaranteed amount of the active compound, valerenic acid. Also, as with all supplements, make sure you pruchase a high quality product. In recent independent quality testing, 78 percent of valerian supplements failed due to subpotency or because they were tainted with heavy metals cadmium and lead. Valerian supplements are best taken about 30 minutes before bedtime.

4. Exercise

It may sound surprising that physical activity can help you sleep, but it does just that. After a group of previously sedentary adults began exercising four times a week, one study found sleep quality improved so much that previously “poor” sleepers became “good” sleepers. They also reported less sleepiness and more vitality during the day.6

Other research has shown that physical activity during the day shortens the time it takes to fall asleep in children, with every hour of sedentary daytime activity linked to an additional three minutes to fall asleep at night. This may not sound like a huge impact, but those who fell asleep faster also stayed asleep longer, for an extra hour for each 10-minute reduction in how long it took to fall asleep.7

This is just one more reason to add a regular exercise program to your family’s lifestyle, but one caveat to remember: don’t exercise too close to bedtime, as this can keep you awake. Ideally, exercise at least three hours prior to bedtime so you have time to unwind afterward and your body temperature has a chance to cool off (your body temperature rises with exercise, but a cooler body temperature is more conducive to sleep).

Taken together, the sleep tips above should help you to get the rest your mind and body need to thrive. If not, don’t hesitate to discuss your sleep troubles with your health care practitioner, who may be able to recommend even more lifestyle changes to help improve your sleep quality and duration.Related Blog Posts:

Chances of Recovering from Sleep Debt Linked to Gender
Some Night Lights May Interfere with Sleep

Original Article: https://www.cncahealth.com/explore/learn/general-health/top-natural-solutions-for-more-restful-sleep

Sources:
1. National Sleep Foundation, 2009 Health and Safety Study
2. Sleep. 2010 Sep;33(9):1159-64
3. National Sleep Foundation, Technology and Use and Sleep, Sleep in America Poll 2011 press release
4. National Sleep Foundation, Caffeine and Sleep
5. National Sleep Foundation, Food and Sleep
6. Sleep Medicine 2010 Oct;11(9):934-40.
7. Archives of Disease in Childhood 2009 Sep;94(9):686-9.

Top Supplements Dos and Don'ts

Do you start your day off with a mini “handful” of vitamins, minerals, and various other herbal supplements? If so you’re not alone; more than half of U.S. adults use dietary supplements,1 with the most popular being fish oil, multivitamins, vitamin D, vitamin E, vitamin C, calcium and B-complex vitamins.

If you have any of these, or others, in your kitchen cabinet, you certainly want to be sure you’re using them correctly, not only to protect your health but also to protect your “investment.” Americans spend an estimated $25 billion a year on natural products including dietary supplements, but if you’re not careful you could end up flushing the benefits right down the toilet (quite literally!).

This is because certain supplements do better when kept in the fridge. Others need to be taken with food or are most effective in combination with other supplements. Others can even be harmful if taken with certain medications. Knowing what to do, and what not to do, when it comes to storing, combining and using your supplements will ensure you stay safe and get the most health bang for your buck.

Top Tips for Being a Savvy Supplement User

Proper Storage

Fat-based supplements, like omega-3 fats (fish oil), generally do better stored in the fridge. The cold temperature helps protect the fragile fat molecules from rancidity. Certain probiotics should also be stored in the refrigerator to help preserve the number of live bacteria (if your probiotic does not require refrigeration, it should say so on the label). All supplements should be stored in a cool, dry and dark place, particularly fat-soluble vitamins (like vitamins E, A and K), as they can be damaged by ultraviolet light and heat.

Take Fat-Soluble Supplements with Food

Certain vitamins cannot be absorbed by your body unless you eat them along with some fat. This includes vitamin A or retinol, vitamin D, vitamin K and vitamin E. Always take these supplements, as well as your multivitamin, with a meal that contains fat to ensure maximum absorption. Calcium carbonate is another example of a supplement to take with food, as your stomach acid during digestion will help its absorption.

Be Careful When Combining Supplements with Prescription Drugs

They can interact in ways you may not expect, and some of the interactions can be serious. For instance, supplements that can interfere with the blood-thinning medication warfarin (Coumadin) include:

• Dong quai
• Evening primrose oil
• Garlic
• Ginkgo
• Ginseng
• Vitamin K
• St. John's wort

Before you take any prescription drug, make sure to ask your doctor and pharmacist, and read the label yourself, to be sure supplements you’re taking will not cause an adverse event or otherwise impact its effects. Other important interactions to be aware of include:

• St. John’s wort may speed up the rate at which drugs such as antidepressants and birth control pills break down, impacting their effectiveness2
• Vitamins C and E and certain other antioxidants may reduce the effectiveness of certain types of chemotherapy
• Calcium may interact with antibiotics, bisphosphonates and blood pressure medications
• Certain oral diabetes drugs, aspirin, antacids and antibiotics can affect vitamin B6 metabolism

Combine Vitamins When Appropriate

Certain supplements are absorbed better when taken in combination. For instance, taking vitamin D along with calcium and magnesium can enhance the absorption of calcium, magnesium and other minerals. Taking calcium with vitamin D and magnesium may help your body absorb the calcium into the appropriate areas.

Similarly, vitamin C helps increase the absorption of iron.

Beware of Synthetic Versions

Certain supplements should be taken only in their natural form. For instance:

• In choosing a vitamin D supplement, for instance, look for vitamin D3, which is the same natural vitamin D your body makes when exposed to the sun. Vitamin D2, which is synthetic, may be less effective.
• Most vitamin E supplements contain a synthetic form called dl-alpha-tocopheryl, which is made from petrochemicals. Research suggests that natural vitamin E, d-alpha-tocopherol (or a natural vitamin E with mixed tocopherols and tocotrienols), is better absorbed and preferred by your body.

Avoid Mega-Doses

The mentality that “if a little is good a lot will be better” is dangerous when it comes to dietary supplements. Taking too much iron, for instance, could lead to liver problems and accumulation of fluid in your lungs. An excess of vitamin A can cause liver damage, while chronic overdosing on vitamin B6 may cause nerve damage in your arms and legs.

Follow Label Directions for Time of Day

Certain supplements require multiple daily doses, or work best when taken at a certain time of day. For instance, B vitamins should be taken in the morning for the best effectiveness and because they increase energy levels, which means taking them in the evening may interfere with your sleep. Magnesium, on the other hand, may support sound sleep so is best taken in the evening.

Stay Consistent

Know Your Supplements …

Before you add a new selection to your dietary supplement arsenal, do a little homework to find out the best way to take it. For instance, here’s a brief primer on calcium:
It’s best to take smaller doses of 500-600 mg at a time, as this will be absorbed most efficiently. If you need to take more than that, split the dose in half and take it twice a day. Iron should not be taken at the same time as calcium, as they compete for absorption. While calcium carbonate should be taken with food, calcium citrate is better absorbed on an empty stomach.3
Use Caution if You’re Pregnant, Nursing or Giving Supplements to a Child
Most dietary supplements have not been specifically tested in these groups, so be sure you are working with a knowledgeable health care provider before deciding which to take if you’re pregnant, nursing or giving supplements to a child.
In many cases, supplements can be a smart and safe way to add nutritional oomph and a variety of health benefits to your lifestyle. In addition to the tips above, you can help get the most out of your dietary supplements by choosing only those that offer superior purity and reliability, from a brand you know and trust. The supplements you choose should go through a rigorous quality control process and offer guarantees of potency and purity to protect your health.

Related Blog Posts:

Supplement Industry Experts Challenge Damaging Myth
The Safety of Your Weight Loss Supplement is Questionable





Original Article: https://www.cncahealth.com/explore/learn/nutrition-supplements/know-your-supplements-top-dos-and-donts


Sources:
1. Office of Dietary Supplements, National Institutes of Health, Message from the Director
2. Office of Dietary Supplements, National Institutes of Health, What You Need to Know
3. Mayo Clinic.com Calcium Supplements

Top Ways To Protect Your Vision Health

Age-related eye diseases are the primary cause of blindness and vision impairment in the United States. Over 3 million Americans aged 40 and over are legally blind or visually impaired, and the number of those impacted is expected to double by 2030.1

Maintaining your vision health as you age is important for obvious reasons – like protecting your ability to drive, read, watch TV and even function on a daily basis – but vision health impacts far more than this. For instance, vision problems in the elderly are linked to:

• Social isolation
• Increased risk of falling and hip fractures
• Depression
• Family stress
• Disability
• Premature death

The good news is that many vision problems can be prevented entirely by taking proactive steps to protect your eyes now.

Make These 7 Changes to Protect Your Vision Health

1. Eat a Diet Rich in Antioxidants

Antioxidants help protect your eyes from free radical damage, which can be particularly damaging to your eye’s retina and lens. Two of the most important are lutein and zeaxanthin, found in egg yolks and green leafy vegetables, which help protect against cataracts and age-related macular degeneration (AMD, a leading cause of blindness in the elderly). Other dietary additions to consider include:

• Berries: Berries (blueberries, blackberries, etc.) are rich in anthocyanins, which may help improve blood flow to your eyes and strengthen blood vessel walls, which plays a role in slowing the development of diabetic retinopathy (damage to the retina that occurs in people with diabetes).
• Brazil Nuts: One Brazil nut provides more than the recommended daily allowance of selenium, an antioxidant that may help prevent cataracts and macular degeneration.
• Broccoli: This and other members of the cruciferous family of vegetables contain sulforaphane, a compound that not only fights cancer but also has antioxidant properties that may help protect your retinal cells from damaging free radicals.2

2. Wear Sunglasses

Ultraviolet (UV) light from the sun can cause cumulative damage to your eyes over time, increasing your risk of cataracts, AMD, and even cancer of the eye and eyelids. Wearing sunglasses can help to reduce UV-light-related risks to your eyes. Some tips:

• Choose sunglasses that block 99-100 percent of UVA and UVB rays
• The color of the lens (darker vs. lighter) does not matter; they must state on the label that they offer UV protection
• Polarized lenses can help reduce glare, which is helpful when driving or boating
• Wrap-around sunglasses offer side protection as well, making them a smart choice
• Wear your sunglasses year-round, and even when it’s cloudy, as UV rays are present in all types of weather

3. Don’t Smoke

Smoking takes a heavy toll on your vision health, increasing your risk of AMD, cataracts, glaucoma, and dry eye syndrome. Smoking also increases your risk of diabetes, which is a leading cause of blindness in Americans. Aside from age, smoking is the leading risk factor for AMD, and research shows it’s never too late to quit. Even quitting smoking in your 80s may benefit your vision health.3

4. Maintain a Healthy Body Weight

Excess weight is linked to a number of chronic diseases, and some of these, like diabetes, can be detrimental to your vision health. Obesity is also directly related to age-related cataracts, glaucoma, age-related maculopathy, and diabetic retinopathy.4 By eating right and exercising regularly, you can help maintain a healthy body weight and protect your vision health in the process.

5. Additional Nutrients for Healthy Eyes

The following nutrients play an important role as part of a healthy eye diet. They’re available via your diet and also in supplement form:

• Vitamin C, Vitamin E, Beta Carotene and Zinc: Research sponsored by the National Eye Institute revealed that high levels of vitamin C, vitamin E, beta carotene and zinc significantly protect vision health.5
• Fatty Acids: Alpha lipoic acid and other omega-3 fatty acids like those found in fish and fish oil are potent antioxidants that work against both fat and water-soluble free radicals and support vision health.6

6. Avoid Chronic Eyestrain

While the long-term effects of chronic eyestrain are unknown, in the short-term over-taxing your eyes by staring at a computer screen too long can lead to eye pain, blurry vision, headaches and more. It’s a good idea to take frequent eye “breaks” anytime you’re engaging in an activity that involves intense, prolonged eye focus (including hobby work, crossword puzzles, etc.). Generally, give your eyes a break and a chance to focus on something else at least once every 20 minutes.

7. Exercise Moderately at Least 3 Days a Week

As mentioned, exercise is important because it will help you maintain a healthy weight. But above and beyond this, exercise helps reduce pressure in your eyes, which lowers the risk of glaucoma. Staying active can also help prevent cataracts, retinal artery and retinal vein occlusions and even AMD. In fact, people aged 43 to 86 who engaged in moderate-intensity exercise like dancing, cycling and jogging three times a week or more were 70 percent less likely to develop AMD!7

As you may have noticed, many of the cornerstones of a healthy lifestyle equate with better vision health as you age, and this is true even of strategies not necessarily listed here. For instance, proper sleep, relaxation and avoiding exposure to environmental toxins all impact both your overall and your vision health, so the more you adhere to a healthy lifestyle, the better your eyesight is likely to be.

Related Blog Posts:

Computer Vision Syndrome: Are You at Risk?
Don't Let the Sneak Thief Steal Your Sight

Original Article: https://www.cncahealth.com/explore/learn/healthy-aging/protect-your-vision-health-as-you-age-7-top-tips 

Sources:
1. U.S. Centers for Disease Control and Prevention, “Improving the Nation’s Vision Health”
2. World’s Healthiest Foods
3. Am J Ophthalmol. 2010 Jan;149(1):160-9. Epub 2009 Oct 1.
4. Survey of Ophthalmology 52, no. 2 (3, 2007): 180-195.
5. Arch Ophthalmol. 2001;119(10):1417-1436.
6. Sci Transl Med. 2011 Feb 9;3(69):69ra12.
7. Br J Ophthalmol. 2006 Dec;90(12):1461-3. Epub 2006 Oct 31.

Top 10 Ways to Protect Your Liver

Your liver is the second largest organ in your body (second only to your skin), weighing in at around three pounds and responsible for a myriad of essential body functions each and every day. Primarily, your liver’s job is to filter the blood that comes from your digestive tract, thereby metabolizing nutrients, drugs, alcohol and other substances consumed while helping to detoxify.

Your liver also manufactures proteins and produces bile to help break down fats and clear bilirubin, a potentially harmful substance formed from the breakdown of dead red blood cells, from your blood.

Why Your Liver May Need Extra Support

It is your liver that is responsible for processing virtually everything you consume -- protein, fat or carbohydrate -- and turning it into glucose that is used as fuel. But, since everything you consume passes through your liver it means your liver is subjected to an array of toxins -- pesticides, hormones, food additives, alcohol, medications, microorganisms, and more -- on a regular basis.

Your liver will either convert these harmful toxins into less harmful ones or ensure they’re eliminated from your body entirely. However, inevitably some toxins get left behind, hiding in certain liver cells or creating free radicals that can damage your liver and your overall health. This is why it’s so important to support your liver health in every way you can.

The foods you eat, the medications you take, the drinks you consume … all of these take a toll on your liver health, but you can help keep your liver in top working order by following the simple steps below.

10 Tips to Protect Your Liver

1. Eat organic foods as much as possible
Your diet represents one of the biggest potential burdens on your liver, as many foods are contaminated with pesticides, growth hormones and chemical additives.
By eating organic you are opting for the purest foods possible, which means you’re saving your liver from a slew of toxins. By definition, organic foods must be free from genetically modified organisms, synthetic pesticides and fertilizers, antibiotics, growth hormones and other drugs.

2. Limit fructose, fried foods and processed foods containing trans fats or hydrogenated oils
Two more dietary burdens to your liver are hidden in many processed foods on your supermarket shelves: trans fats and fructose. Trans fats are common in fried foods like French fries and doughnuts and are also found in cookies, crackers and many other processed foods. If the ingredient list contains “hydrogenated” or “partially hydrogenated” oil, it will contain some amount of trans fat. Fructose is also found in numerous processed foods as well as in soda and fruit juice.

According to one study in the journal Hepatology, a diet high in fructose and trans fats leads to obesity and fatty liver disease.

3. Increase fruits, vegetables and other liver-boosting foods in your diet
On the flipside, you can also use your diet strategically to support your liver health by eating plenty of fresh fruits and vegetables, which are naturally detoxifying.

Specifically, sulfur-rich foods, such as onions, garlic and all the veggies in the cruciferous family (broccoli, kale, collard greens, Brussels sprouts, cabbage, cauliflower, etc.) are known to help your liver detoxify environmental toxins, including prescription drugs and pesticides. Vegetables are also an excellent source of fiber, which helps toxins to move through your digestive tract, reducing stress on your liver. Turmeric, cinnamon and licorice are also known to support healthy liver function.

4. Drink alcohol only in moderation (if at all)
Alcohol can destroy liver cells and lead to liver damage that causes fatty liver, inflammation, alcoholic hepatitis or cirrhosis. If you already have liver disease, drinking even a small amount of alcohol can make it worse.

5. Use natural household products
The more chemicals you are exposed to, the harder your liver has to work to keep you healthy. You can reduce stress on your liver by choosing natural cleaning products for your home and natural personal care products for your body. Be sure your drinking water is free from contaminants and consider using an air purifier in your home, especially if you live in a high-traffic area. You’ll also want to avoid spraying pesticides in or around your home.

6. Detoxify your body regularly
Your liver (along with your kidneys, blood, bowel, lymphatic system and skin) help your body process and eliminate chemicals in your sweat, urine and feces. Detoxing can help to support and enhance this natural process. For tips on how to help support your liver’s two-phase detoxification process, be sure to read The Natural Way to Detox … and Why You Should 

7. Be careful with medications
Taking medications in improper doses, for too long, or mixed with other substances, such as alcohol or other drugs, can harm your liver. Acetaminophen (brand name Tylenol) is notorious for its potential danger to your liver, as overdose of this drug is actually the leading cause of acute liver failure in the United States.

In fact, even when used correctly acetaminophen (in this case Extra Strength Tylenol) caused liver enzymes to increase three-fold beyond the normal upper limit, which is a sign of possible liver damage, according to one study. Some patients even had levels as high as eight times the normal enzyme level.

So keep in mind that you need to be careful with medications as far as your liver health is concerned, and this applies to over-the-counter drugs like Tylenol as well as prescription medications.

8. Exercise

Exercise is one straightforward way to lower your risk of fatty liver disease, not only by helping you to maintain a healthy body weight (obesity increases your risk of fatty liver disease) but also by leading to liver health improvements independent of weight loss.

One study published in Hepatology even found that staying active for at least 150 minutes a week improved liver enzymes and other indices of liver function.

9. Avoid smoking
Smoking may harm your liver’s ability to effectively process and remove toxins from your body. It can also make alcohol-induced liver disease worse.

10. Consider liver supportive supplements
Certain high-quality supplements may help support liver health.
Milk thistle: Milk thistle seed extract helps to protect and promote liver health. Studies show that milk thistle:

• Protects and promotes the growth of liver cells
• Fights oxidation (a process that damages cells)

An analysis of 16 milk thistle trials by the National Institutes of Health also concluded that the supplement helped protect the liver via:

• Antioxidant activity
• Enhanced protein synthesis
• Toxin blockade at the membrane level, inhibiting membrane peroxidation

Research suggests that silymarins, a group of potent antioxidants extracted from the seeds of milk thistle, have antioxidant properties several times greater than that of vitamins C and E. Of the silymarins, silybin has been shown to be the most effective in promoting liver health, which is why you’ll want to look for a supplement with a high percentage of silybin.

Detox Nutrients:
Detox Nutrients is a unique combination of amino acids, nutrients, and herbs created as vitamins for liver health support that also helps promote detoxification. Carefully selected, ultra-pure ingredients include the herbs Milk Thistle, Curcumin, Grape Seed Extract, and Green Tea, plus MSM. This powerful synergistic blend of antioxidants helps enhance the body's natural defense systems and supports the liver's primary detoxification pathways (phase I and phase II)

Alpha Lipoic Acid:
Alpha Lipoic Acid is a powerful antioxidant that supports healthy liver function.
Remember, a strong liver is one of your best defenses against the toxins bombarding your body on a daily basis. A healthy lifestyle that lessens your toxic load while providing your body with high-quality sources of essential nutrients will keep your liver in top working order.

Related Blog Posts:

Protect Your Liver with Dark Chocolate
Liver Damage Reports Force FDA to Backtrack on Alli

Original Article: https://www.cncahealth.com/explore/learn/general-health/top-10-ways-to-protect-your-liver

Sources:
1. Oprah.com, Dr. Mehmet Oz, “What Does the Liver Do?” August 19, 2008.
2. Hepatology. 2010 Sep;52(3):934-44.
3 4. World’s Healthiest Foods, “What foods can improve liver health?”
5. American Liver Foundation “Ways You Can Take Care of Your Liver”
6. JAMA. 2006 Jul 5;296(1):87-93.
7. Hepatology July 2009 Volume 50 Issue 1, Pages 68-76
8. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), The National Digestive Diseases Information Clearinghouse (NDDIC), Smoking and Liver Disease
9. National Center for Complementary and Alternative Medicine, Milk Thistle
10. CNCAHealth.com Milk Thistle

 

Top Healthy Nuts to Feast On

This is the Part 3 in our three part series about nature's healthiest superfoods. In Part 2, we presented seven superstar fruits for your health, and in Part 1, we focused on the most nutritious veggies,

Nuts earned a bad reputation in the United States during the low-fat craze of the ‘90s. It was during this time that many Americans shunned nuts simply because of their relatively high fat content … amid false fears that these nutritional powerhouses would make us fat.

Fortunately, the low-fat craze has ended, and it’s now becoming common knowledge that healthy fats are not only okay to include in your diet, they’re essential for keeping you well.

Nuts contain two types of “good” fats -- monounsaturated and polyunsaturated fats -- that may help to lower LDL or “bad” cholesterol levels. Research also suggests that nuts may be beneficial for the lining of your arteries while helping to lower your risk of developing blood clots that could lead to a heart attack. 1

In 2003, the U.S. Food and Drug Administration (FDA) even approved the following health claim for certain nut packages:

“Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.2”

For you nut lovers out there, this is great news because it means you can enjoy nuts completely guilt-free, and better yet, knowing you’re making a smart snacking choice.

When it comes to types of nuts, you really can’t go wrong. Each contains a slightly different nutritional content -- all of which are great for your health. However, there are a handful (no pun intended!) that stand out above the rest.

As the third and final part of our series on functional foods that can benefit your family’s health, we’ve narrowed down the cream of the crop -- nut crop, that is -- to help your family get the most nutrition out of each bite-sized package.

The 5 Healthiest Nuts

1. Walnuts
The walnut is, hands down, one of the best nuts to eat, and that is largely because of its high content of alpha-linolenic acid (ALA), a type of omega-3 fat. Just one-quarter cup of walnuts gives you nearly 91 percent of the recommended daily value for this healthy fat.3
Your body cannot make omega-3 fats on its own, which is why it’s so important to include omega-3-rich foods in your diet. Aside from helping to protect against heart disease and stroke, omega-3 fats have been found to offer protection against wide range of illnesses, from cancer and rheumatoid arthritis to inflammatory bowel disease and depression.4

Walnuts also contain ellagic acid, an antioxidant that is beneficial for your immune system and appears to have anti-cancer properties. Studies have shown that ellagic acid helps prevent cancer-causing substances from binding to DNA, scavenges and “binds to” cancer-causing chemicals to inactive them and promotes cell death of cancer cells without harming healthy cells.5
Walnuts even contain melatonin, a hormone produced by your pineal gland that helps regulate your sleep and also offers potent antioxidant benefits. Eating walnuts, researchers found, increases your levels of melatonin along with its antioxidant activity in your body.6

2. Almonds
Almonds are an excellent source of protein and healthy monounsaturated fats. Plus, they offer unique benefits for your blood sugar levels.

When eaten with a meal, almonds may help to lower surges in your blood sugar and insulin levels, a mechanism that may help prevent or manage type 2 diabetes and heart disease.7 Eating almonds also leads to increases in antioxidant levels that may help to fight damage from free radicals.
The benefits to blood sugar levels hold true even when almonds are eaten with a food that normally prompts your blood sugar to spike, such as bread. One study found that when almonds were eaten with bread (a high-glycemic index food), it reduced the glycemic index of the meal.8

What this means is that if you spread some almond butter on your toast in the morning, it will lessen the bread’s impact on your blood sugar levels -- a very nice benefit for your health!
Further, research has shown that eating almonds can actually help you lose weight. In a study of 65 overweight or obese adults, those who ate a low-calorie diet supplemented with almonds lost 7 percent more weight and had a 5 percent greater reduction in waist circumference than those whose diet was supplemented with complex carbs.9

3. Pecans
Pecans needn’t be limited to your yearly slice of pecan pie at Thanksgiving, as, like other nuts, they offer a slew of health benefits.

Among the most significant are high levels of antioxidants, including vitamin E. As a result, research shows that eating a handful of pecans a day helps to stop oxidation of blood lipids, which may help to prevent coronary heart disease.10

Pecans actually rank highest in antioxidant content among all nuts, which means they may be beneficial for lowering your risk of cancer, heart disease and Alzheimer’s disease.11 They also contain more than 19 vitamins and minerals, including calcium, vitamin A, folic acid and magnesium, making them a smart snacking choice.
4. Cashews
Cashews have a lower fat content than most nuts, and the fat they do contain is extremely healthy. About 75 percent is comprised of oleic acid, the same type of heart-healthy fat found in olive oil.12

Cashews are also a good source of magnesium, a nutrient that plays a crucial role in more than 300 biochemical reactions in your body, including maintaining normal muscle and nerve function, regulating heart rhythm and blood sugar levels, promoting normal blood pressure, supporting your immune system and keeping your bones strong.13

According to the National Institutes of Health, Office of Dietary Supplements, “substantial numbers” of Americans do not get the recommended amounts of this important nutrient, and therefore may be missing out on important health benefits.
Fortunately, eating about 1 ounce of cashews provides 75 milligrams, or 20 percent of the daily recommended value, of magnesium, so eating cashews is a simple way to boost your intake (almonds also contain a similar amount of magnesium).

5. Macadamia Nuts
This Hawaiian staple is often considered a decadent treat, but there’s reason to add them to your regular diet. Macadamias contain 78 percent heart-healthy monounsaturated fats, which is the highest of any oil, including olive oil.14
Studies show that despite their high fat content, eating macadamia nuts helps to reduce oxidative stress and inflammation, and may help to prevent coronary artery disease.15

They are also one of the few foods to contain palmitoleic acid, which preliminary research suggests may play a role in fat metabolism and helping to reduce stored body fat.16

More Tips for Adding Nuts to Your Diet

When it comes to nuts, don’t let their size fool you -- because they’re so packed with healthy fats and nutrients, a little bit goes a long way. A small handful, or about 1.5 ounces a day, is all you need to reap the benefits.

Keep in mind, too, that nuts are perishable and easily damaged by heat, air and light. This is especially true for nuts that contain omega-3 fats, such as walnuts.

To ensure your nuts are as fresh as can be, avoid purchasing them from bulk bins unless you know they have a high turnover rate, and do not leave nuts sitting in a hot car. Once home, store them in an airtight container in the refrigerator or even the freezer.

Further, due to their perishable nature, nuts that have been roasted using oil may contain rancid or damaged fats that are not healthy for your heart. For best results, look for nuts that are either raw or only lightly roasted (at temperatures no higher than 160-170 degrees Fahrenheit).17

Now that you’re armed with the latest research, you no longer have to worry that the handful of nuts you crave is sabotaging your diet. On the contrary, a serving of nuts a day may very well help to keep the doctor away!

Related Blog Posts:

Nutrition: The Link to Cancer Prevention
A Nutty Diet May Cut Your Cholesterol

Original Article: https://www.cncahealth.com/explore/learn/nutrition-food/nuts-about-nuts-5-top-healthy-nuts-to-feast-on
Sources:
1. MayoClinic.com, “Nuts and your heart: Eating nuts for heart health” June 5, 2009
2. U.S. Food and Drug Administration Appendix D: Qualified Health Claims April 2008
3. World’s Healthiest Foods, Walnuts
4. Harvard School of Public Health, “The Nutrition Source”
5. Ellagic-research.org Clinical References
6. Nutrition. 2005 Sep;21(9):920-4.
7. Journal of Nutrition. 136:2987-2992, December 2006
8. Metabolism. 2007 Mar;56(3):400-4.
9. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72.
10. Nutrition Research. Volume 26, Issue 8, August 2006, Pages 397-402.
11. J. Agric. Food Chem., 2004, 52 (12), pp 4026–4037.
12. World's Healthiest Foods Cashews.
13. National Institutes of Health, Office of Dietary Supplements: Magnesium.
14. Maloha.com Health Benefits.
15. Lipids Volume 42, Number 6 / June, 2007.
16. ScienceNOW. “Fat Molecule Fights Weight Gain” September 19, 2008.
17. World’s Healthiest Foods: How the healthy fats in nuts help protect against cardiovascular disease.

6 Top Natural Therapies to Ease Menopause Symptoms

If you’re a woman between the ages of 45 and 55, you’re either approaching, done with or currently living through menopause (the average age at menopause in the U.S. is 51). You may be surprised to learn that menopause actually lasts only one day -- it’s technically the day your menstrual periods stop, and you’re considered to have been through menopause when your period stops for a full year.

All of the hot flashes, mood swings, weight gain, trouble sleeping and other uncomfortable symptoms that occur during this change of life actually occur during perimenopause, which is simply the time leading up to your last period.

As a woman you are probably well aware that virtually any change involving your reproductive cycle -- whether it’s your monthly cycle, PMS, pregnancy, etc. -- can send you reeling, physically and emotionally. And menopause is no different.

While some women will experience no symptoms whatsoever, others will struggle with a range of distracting, difficult and sometimes severe symptoms. Fortunately, only about 2 percent of women will experience perimenopause symptoms that are severe enough to be debilitating,1 but that doesn’t mean the rest of you won’t need some relief.

So what are your options?

Menopause is Not a Disease

As uncomfortable as it can be, it’s important to remember that menopause is a natural phase of life -- not a disease. As such, it doesn’t require any treatment whatsoever; as the saying goes, this too shall pass.

Of course, if you’re suffering from repeated hot flashes, insomnia and uncontrollable mood swings, simply waiting it out may not be a practical option, especially since perimenopause can last for years. You can also experience "menopause" symptoms for months or years after your period stops. This includes such symptoms as:

• Fatigue
• Depression
• Irritability and anxiety
• Trouble sleeping
• Hot flashes
• Joint and muscle pain
• Loss of libido

When you need relief, hormone replacement therapy (HRT) may seem like a viable option. Most menopausal symptoms occur because of fluctuating levels of the hormones estrogen and progesterone. When menopause occurs, your ovaries stop producing these hormones altogether, so HRT works by replacing them with synthetic alternatives.

HRT can be effective, but it’s not without risks. The Women’s Health Initiative (WHI) study, widely regarded as the most comprehensive HRT study to date, was stopped because the risks were found to outweigh the benefits. Specifically, the estrogen-plus-progestin pill increased the risk of breast cancer, heart disease, stroke, blood clots, and urinary incontinence, and doubled the risk for developing dementia.2

Fortunately, there are natural, side-effect-free options available.

6 Natural Strategies for Overcoming Menopause Symptoms1. Exercise

If you’re not yet exercising regularly, now’s the time to start. Studies show that exercise may ease feelings of stress, anxiety and depression post-menopause3 while helping you avoid middle-age weight gain as well. This is important, as research shows that overweight women who lose weight experience improvements in hot flashes. Specifically, for every 11 pounds lost, the likelihood of your hot flashes improving increases by one-third.4 Exercise may also help you get a better night’s sleep.

The U.S. Department of Health and Human Services, Office on Women’s Health, recommends at least 2.5 hours a week of moderate aerobic physical activity, 1 hour and 15 minutes of vigorous aerobic activity, or some combination of the two, along with strength-training exercises two days a week.5

Yoga, in particular, has also been linked to improvements in menopausal symptoms including hot flashes and sleep disturbances.6

You may also want to try Kegel exercises, which involve contracting and relaxing the muscles of your pelvic floor (these are the muscles you use to stop urinating mid-stream). This may help to prevent urinary incontinence that can occur around the time of menopause.

2. Healthy Diet

A diet rich in vegetables, proteins and healthy fats is essential for women approaching menopause. Foods that contain naturally occurring phytoestrogens, such as the lignans in flaxseed or the isoflavones in whole grains and beans, may also help provide some symptom relief by acting as a weak form of estrogen in your body.

You will also want to limit or avoid foods and beverages that contain sugar, caffeine and alcohol, which may exacerbate your symptoms or trigger hot flashes.

3. Acupuncture

Women who received traditional Chinese acupuncture had less severe hot flashes and mood swings than women receiving a placebo treatment, one recent study found.7 Past research has also found that acupuncture works as well as the drug Effexor, which is often used to treat hot flashes and other menopausal symptoms that may occur with breast cancer treatment.

Not only did the acupuncture cause no negative side effects (while Effexor caused nausea, fatigue, anxiety and more), but its effects, which also included increased energy, sex drive and sense of well-being, lasted for 15 weeks longer.8

4. Stress Relief

Emotional stress can wreak havoc on your hormonal balance at any stage of your life, while also making symptoms like insomnia, anxiety and depression worse. This is why any strategy that helps you reduce stress is a good one. Exercise, yoga and acupuncture, along with deep breathing, guided imagery, meditation, or even relaxing with a good book, can all help you to regroup from stress.

5. Herbal Remedies

A number of herbs have been explored as potential treatments for menopausal symptoms. Among the most promising are:

• Black cohosh: Early research suggested black cohosh may have some estrogenic activity in the body, although subsequent studies have been coonflicting. However current evidence suggests that black cohosh may provide a safe alternative to synthetic hormones for easing mild mood changes, troublesome hot flashes and mood swings while promoting a normal, healthy attitude. Clinical studies in Europe found black cohosh may provide symptomatic relief of menopausal hot flashes, night sweats, insomnia, nervousness and irritability.
• Ginkgo Biloba: Clinical studies have shown ginko biloba supports mental alertness.
• Dong quai: Commonly referred to as the "female ginseng," Dong quai may support treatment for hot flashes.
• Sage leaf extract: May help reduce night sweats due to menopausal hot flashes.
• Combination remedies: One double-blind trial of a formulation containing licorice, dong quai, wild yam, burdock and motherwort was found to reduce symptoms of menopause.

6. Bioidentical Hormones

A final option is to consult a health care practitioner who can recommend a combination of bioidentical hormones. An alternative to synthetic HRT, bioidentical hormones, such as certain progesterone creams, are identical to the hormones produced in your body, and some studies have shown them to be very effective for symptom relief.

However, keep in mind that long-term studies regarding safety of bioidentical hormones are scarce, so if you decide to use them they should only be used as long as necessary for symptom relief. Be sure to also work with a knowledgeable health care practitioner who can recommend the proper combination and dosages of bioidentical hormones for you.Whether you are already experiencing perimenopause, menopause or post-menopausal symptoms, remember that although this natural life transition can be uncomfortable, it in no way signals an end to your vim and vigor. And, often, your level of energy and feelings of well-being and happiness will be dictated by your lifestyle choices and attitude more so than any life stage.

Related Blog Posts:

Perimenopause and Less Sleep Can Be Hazardous to a Woman's Health
Is HRT Worth the Risk?
Sources:
1. Cleveland Clinic, Diseases & Conditions, Menopause
2. National Cancer Institute, Menopausal Hormone Replacement Therapy Use and Cancer
3. http://www.cancer.gov/cancertopics/factsheet/Risk/menopausal-hormones
4. Medicine & Science in Sports & Exercise: January 2008 - Volume 40 - Issue 1 - pp 50-58
5. Archives of Internal Medicine July 12, 2010; 170(13):1161-7
6. The U.S. Department of Health and Human Services, Office on Women’s Health, Menopause and menopause treatments fact sheet
7. Maturitas Volume 57, Issue 3, 20 July 2007, Pages 286-295
8. Acupunct Med 2011;29:27-31

Original Article: https://www.cncahealth.com/explore/learn/healthy-aging/6-top-natural-therapies-to-ease-menopause-symptoms