Take Care of Your Bones

By the time we reach our twenties, we have  reached our peak bone density and it has actually begun a slow decline. We know that getting plenty of calcium, vitamin D and weight bearing exercise helps to keep our bones strong.

Get The Right Calcium

Calcium citrate has long been an established and effective form of calcium, but now there is a new kind of calcium that research has shown to be more effective than any other calcium available.  A new form of algae based calcium, called AlgaeCal is sourced from pristine beaches in South America.  AlgaeCal is a cold processed plant based mineral source containing      calcium as well as 74 trace minerals.  A unique feature of AlgaeCal  is that it is very porous, allowing for 74% calcium absorbability and 97% dissolution in 30 minutes. Yogurt, for example, has only 43% absorbability.  AlgaeCal can be found in New Chapter’s Bone Strength.

AlgaeCal Research

A University of Texas study involving postmenopausal women had a 1.4% gain in bone density within 6 months of using AlgaeCal instead of the predicted  loss of 1%, totaling 2.4% increase above the expected outcome.  That study used AlgaeCal in a formula containing 400IU of vitamin D3.  It has now been studied in an improved formula with 1,600IU of vitamin D3, vitamin K2, magnesium and strontium as well as other important bone support minerals.  The new formula with higher vitamin D levels resulted in increased bone density of 4.3% when taken consistently.

Vitamin K for Bones

Vitamin K2 is crucial for bone density because it activates proteins that remove  calcium from the wrong places, like artery walls, and deposits it in the right places, like bones.  It is beneficial both from a bone and a cardiovascular standpoint.  Researchers found than 45mcg MK-4 type Vitamin K2 prevented additional  fractures in patients with osteoporosis. The stronger MK-7 Vitamin K2 type has been shown to increase bone formation when combined with Vitamin D.  For those with specific bone density concerns, we recommend adding extra Vitamin K2 to New Chapter’s Bone Strength.

Collagen For Bone Density

When your skin starts to wrinkle, this means you’re losing  the stretchy protein collagen from your skin.  When this happens, you can bet you are losing collagen from other important areas,  such as your bones.   As you lose bone collagen, calcium loses it’s place to be in the bones and you lose bone density.    A specific kind of the mineral silica called choline-stabilized orthosilic acid (also called ForteSil) is uniquely effective for  raising  collagen levels.  In a study, a group of women with osteopenia were given calcium and  vitamin D, and a second group were given calcium, vitamin D, and 6mg Fortesil.  The ForteSil group had much more of a marker for bone collagen production and showed a highly significant increase of 2% bone density over control group.

Your Heart Will Thank You

Aging, the way we eat, and even bad genes can contribute to sub-par cardiovascular function.These are some important nutrients that can help you maintain your cardiovascular health:

Omega-3 Fats From Fish Oil

 We cannot stress enough how critical these fats are to cardiovascular health.  Omega-3 fats are your body’s main way to reduce inflammation, a subtle and chronic activation of the immune system.   Inflammation turns on unwanted genes and causes damage to healthy cells all over the body.   Inflammation in the arteries is central to sfiffened, calcified arteries, dangerous plaque buildup, and the rupture of plaque that causes heart attacks and strokes.  The damage to you cardiovascular system from unchecked high blood pressure is largely related to inflammation.

 C-reactive protein is a common marker of inflammation in the body and is a strong marker for cardiovascular risk, much like high cholesterol.  Studies indicate good  intake of omega-3 fats promoted lower inflammation and c-reactive protein, reduced heart disease risk up to 52%, and sudden heart attack risk by up to 80%.

Vitamin K2

Calcification of the arteries is a natural part of aging, but it is dangerous. Vitamin K2 can counter  arterial calcification. Vitamin K2 is a nutrient that is needed to activate proteins that bind calcium in the arteries.  In a 2007 study, researchers found that 45 micrograms/day of natural vitamin K2 resulted in 50% decreased arterial calcification and similarly decreased risk of cardiovascular related death.  Researchers have recently found that for every 10mcg Vitamin K2 taken, the risk of cardiovascular disease dropped by 9 points.  This is actually a very modest amount of K2.

Magnesium: The Heart Mineral

Magnesium is very important to your heart health as well.  Magnesium helps the smooth muscles in your arteries relax which allows for better circulation and normal blood pressure.  It is also helps support normal heart rhythm.  We recommend the type of magnesium called magnesium taurate because it absorbs well and is especially relaxing for nerves and  muscles.

Vitamin D

Recent research has shown how critical Vitamin D is to our overall and cardiovascular health.  Because we spend time indoors and use sunscreen when we are outside, we are becoming increasingly deficient in this vitamin.  Research has shown that good levels of vitamin D levels support healthy blood pressure and reduce risk of cardiovascular disease as well as the risk of being overweight.  Researchers are finding that we need to supplement with a higher level of vitamin D in order to have an optimal blood level. Take a cumulative amount of 2,000IU to 5,000IU of vitamin D3.   After a period of one to two months take the blood test 25-hydroxyvitamin D3.  Your result should be at least 50 ng/ml with many researchers and physicians recommending a level of greater than 60 ng/ml.

Digestive Health Support

Indigestion

Support for indigestion, thankfully, is usually straightforward.  Many people experience improvement with the addition of a broad-spectrum digestive enzyme supplement.  One or two taken at the      beginning of a meal helps food be processed and exit the stomach more quickly.

Irritable Bowel Syndrome

IBS is another common gastrointestinal complaint.  Common symptoms include abdominal pain, bloated feelings, diarrhea and/or constipation.  People with IBS often have these symptoms     chronically.  The cause of IBS is not completely understood, though increased inflammation has been found to occur at the same time.  Inflammation is activation of the immune system, which not only amplifies the pain signals going from your gut to your brain, but can also play a major role in the physical dysfunction of the intestines.  Inflammation interferes with the nerves and muscles in the intestines, altering normal movement.

These are the things that help maintain normal intestinal health and function:

Fish Oil:

Your body cannot reduce its own inflammation or repair and maintain the GI tract  without the omega-3 fats found in fish oil.

• Probiotics:

  These are good bacteria normally found in our gut.  They can guard the body against both diarrhea and constipation by down-regulating inflammation and promoting a normal rate of movement in the intestines.  Antibiotics kill off probiotics that will need to be replaced.

• Magnesium Taurate:

  This is a special type of magnesium that can support normal nerve and muscle function in the gastrointestinal tract.

• Vitamin D:

  Vitamin D is broadly involved in immune activity and inflammation and should be generously supplied in cases of chronic intestinal problems.

• Insoluble Fiber:

  This type of fiber helps move food through the GI tract in a normal manner.  We encourage increased fibrous vegetables and pure cellulose if a supplement is needed.

Permeability

Intestinal permeability, in which the barrier in the intestine is compromised, can be associated with IBS and promotes inflammation.

• Zinc-Carnosine:

  In studies, this complex promotes healing along the entire length of the GI tract, and specifically inhibits intestinal permeability.

• Perm-A-Vite by Nutricology:

  Contains specific nutrients designed to support normal permeability, repair and soothe the GI tract and help reduce inflammation.

Be vigilant about the possibility of food intolerances.  Consider an elimination diet to determine whether you have them or not.

Digestive Support Supplements:

Hair, Skin, and Nail Support

By the time you are 21, your collagen levels will have begun to decrease at the rate of 1% per year.  The average woman will experience a 7% decrease in skin thickness every 10 years.  At menopause, the average woman undergoes a loss of 30% of their skin’s collagen in the first five years.  The loss of collagen is associated with increased fine lines and wrinkles, duller skin, weaker nails, and thinner, weaker hair.

Our bodies are made of 30% collagen.  In skin, it’s 70% collagen.  In cartilage it’s 70%, hair is 90% and bones are 30%.  When there is not enough collagen, skin becomes wrinkly, joints are subject to damage and bones are more likely to be brittle.  Essential for collagen formation are vitamin C as well as the amino acids l-proline and l-lysine

Biosil.  A specific kind of silica known as choline stabilized orthosilic acid (also called Biosil) is uniquely effective for raising collagen levels.  When women were given Biosil, they experience a decrease in wrinkle depth of 30% over the placebo, as well as an increase of skin elasticity of 89%.  They also underwent significant improvement in nail strength and hair strength.

In a pilot study for hair loss, 94% of subjects experienced Biosil induced hair growth, with 66% of respondents noting that the results were visible by the second month.  Improvement in texture and body was noted.

Biotin.  Another nutrient that is involved in the health of our nails and hair is the b vitamin Biotin.  A deficiency can lead to brittle, thinner nails and hair loss.  A high potency supplement of this vitamin can easily correct this.

Carotenoids.  In the most current research, the carotenoids astaxanthin, lycopene, lutein and zeaxanthin have shown to promote healthier and younger looking skin while also providing protection from the sun.  An additional benefit is protection for your eyes.

• Astaxanthin. The most powerful antioxidant of the major carotenoids has a unique ability to protect all cell membrane layers at the same time.  Sun burn exposure time with astaxanthin intake was increased 20%.  It also reduces inflammation which can contribute to skin aging.  Sources are algae derived extract or Krill (1.5% and the most efficient form).  Recommended dose 4-12 mg. per day.

• Lutein & Zeaxanthin. Provides protection from UV radiation.  Recent research showed 10mg of Floraglo Lutein increased elasticity 8%, hydration 30% and superficial oils 30%.  Sources are dark greens and marigold (Floraglo extract).  Recommended dose 10 mg per day.

• Lycopene. Double the UV protection of beta carotene.  Dose 10-15 mg.

Healthy Cleansing

Colon cleansing and detox regimens have become very popular.  Most cleansing supplements are made of laxative herbs.  The problem is that taking these herbs will not result in greater detoxification in your body as a whole.

Your liver and kidneys are responsible for the detoxification of your body, while your colon is actually not a source of toxicity and does not itself detoxify anything.  Therefore, it is best to support the function of your liver and kidneys if you want to detox.

Herbs like dandelion and artichoke support cleansing activity in the liver, while milk  thistle increases antioxidant content in both liver and kidneys, facilitating detox.  Turmeric promotes lower inflammation levels in the liver; inflammation hampers detoxification.    Alpha lipoic acid and n-acetyl-cysteine (NAC) independently and also synergistically raise liver antioxidant content.

• Thisilyn Daily Cleanse by Nature’s Way offers potent amounts of milk thistle, artichoke, turmeric, and dandelion plus fiber.

• Liver-G.I. Detox by Pure Encapsulations is a comprehensive detoxification formula that includes nutrient levels shown to be effective in scientific studies.

Often when people are looking at doing a cleanse, they are sensing that their gastro-intestinal system isn’t working perfectly.  Rather than taking a short course of laxatives as you would with a typical cleanse product, regularly take a probiotic product.  The good bacteria found in a quality probiotic will naturally regulate the health and activity of your gastrointestinal tract.

Often times when people do a cleanse, they are looking to feel better and experience  better overall health, or to lose weight.  Unfortunately often none of these occur when using a typical cleanse.  For better overall health and the feelings of wellbeing that come with being healthier, try something basic like fish oil.

The Omega-3 fats found in fish oil will calm excess and destructive immune activity in your body (known as inflammation), reducing disease risk and truly allowing all of your systems to function at their best.

For those interested in weight loss, fish oil has been shown to accelerate weight loss and reduce appetite.  See our weight loss post for further weight loss information.

Immune Support

The peak cold and flu months are December through March. Adults in the US average two to four colds per year, while children get sick 6-10 times a year. Unsurprisingly, parents of young kids get sick more often than other adults. Luckily, there are ways to support your immune system so that it is more resistant to viruses. Eat a balance of lean protein, omega-9 oils, fruits and vegetables, take a good multivitamin, then exercise and sleep enough. Below are some of the recent studies involving natural substances and nutrients.

NAC reduces the Odds and the Severity

A trial of 262 elderly patients tested whether the potent antioxidant precursor NAC might affect the incidence of influenza infection and flu-like symptoms. Experimenters gave active subjects 600mg NAC twice daily. Over the course of 6 months, those in the NAC group had 43% lower incidence of flu-like symptoms than those in the placebo group. In fact, in those subjects infected with influenza, only 25% of the NAC group experienced symptoms, whereas 79% of the placebo group had symptoms.

Vitamin D May Drastically Reduce the Incidence

A recent scientific review concluded that seasonal cold and flu epidemics may be related to seasonal deficiencies of Vitamin D. It enables the creation of several proteins known as antimicrobial peptides. A randomized control trial showed that supplementing 2000 IU per day of vitamin D nearly eliminated the self reported incidence of colds and flu.

Elderberry Speeds Recovery

Elderberry extract has also been shown to help with flu symptoms. In one study, the majority of the group receiving elderberry experienced “pronounced improvement” within 3 to 4 days, whereas the placebo group took 7 to 8 days to improve to that degree.

Olive Leaf Active Against Influenza, Other Viruses

The components of olive leaf extract, such as oleurepein, have demonstrated considerable anti-microbial and anti-inflammatory invitro and animal studies. Oleurepein has been shown to be active against many viruses including influenza. Researchers have shown olive leaf constituents to inhibit the replication and diminish the infectivity of viruses, including those responsible for cold and flu. Published anecdotal reports indicate that olive leaf extract taken at the beginning of cold and flu symptoms can prevent the full onset of the illness or significantly shorten the duration.

Stress, Sleep, and Energy Support

In stressful times, people often find that their energy levels are reduced or that they may have trouble sleeping.  Ways to support the body and combat declining energy levels include:

Pantothenic Acid and Vitamin C

These are necessary for your adrenals to be able to manufacture stress hormones.  Chronic stress can deplete these and a lowered  ability to produce these hormones is   often called adrenal exhaustion.  If you have inadequate stress hormone production, you will probably feel tired.

Adaptogens

We often recommend the well-studied adaptogenic herbs for people who are worn out from too much stress.  This class of herbs, which includes ginseng, seems to re-sensitize your body to its own stress hormones and helps the body and brain adapt to stress.  After prolonged stress with chronically high stress hormone  levels, your cells may become insensitive to these hormones and the signals they  convey.  This can leave you feeling fatigued.

Rhodiola

This is a specific adaptogen shown to relieve fatigue due to stress and to restore mental sharpness.

Theanine

Stimulates the brain’s production of alpha waves, making the user feel  relaxed but alert and not drowsy.

Sleep

Sleep is often compromised with stress and this further diminishes energy, memory, and capacity to cope with further stress.  For those who have trouble     sleeping through the night, Sundrops’ Healthy Sleep Support is often helpful.

Relora

A patented combination of the herbs magnolia and phellodendron called     Relora has been shown to reduce cortisol levels up to 37%.  Cortisol is an important stress hormone that in excess can produce feelings of anxiety, sleeplessness, increased appetite, and weight gain around the middle.  The formula Calm & Calmer combines rhodiola, theanine and Relora in one capsule.

For everyone under stress we recommend that you take at least 1800mg per day of the omega-3 fats EPA and DHA from fish oil.  Stress increases inflammation in your body, and this is risky to your physical and mental health, as well as your energy levels.  Fish oil’s main task in the body is to reduce inflammation.