SOS for Stress
March 29th, 2011
Magnesium to the rescue.
Earthquakes. Tsunamis. Nuclear meltdowns. I can’t help but think of the ominous Chinese proverb, “May you live in interesting times.”
Without a doubt, we are living with major Earth changes on a daily basis. When it comes to health, the single most important lifestyle change you can make these days is to optimize magnesium intake. Many of us are aware of the importance of both calcium and magnesium metabolism—two minerals essential for the nourishment and health of the nervous system, as well as of bones and the heart. Maintaining a healthy calcium/magnesium balance (1:1 or better yet, 1:2 in favor of magnesium) is vital, yet so many of us overuse calcium supplements.
A high intake of calcium without accompanying magnesium can increase magnesium requirements and intensify magnesium deficiency symptoms, such as nervousness, anxiety, depression, becoming startled at the least little noise, and insomnia. Magnesium decreases the need for calcium.
Think of it this way: there are over 450 biochemical processes and 600 muscles in your precious body that need magnesium every second of every day. So why is magnesium MIA?
Our evolving human ancestors had a ready supply of magnesium in the form of nuts, seeds, fruits, and vegetables and therefore did not develop a storage mechanism for this mineral. But because they did not have high calcium foods like dairy products readily available, their bodies did evolve to store calcium effectively. Because of this storage mechanism, a little bit of calcium goes a long way in the body.
Our bodies are not biochemically different from our Stone Age ancestors of over 40,000 years ago. We still store calcium more efficiently than magnesium, so we don’t have to eat nearly as much as the dairy industry has conditioned us to believe. Got milk? I hope not.
A Calcium Dilemma
Another aspect of the dairy based calcium dilemma is that if calcium is not mobilized into the bones with the aid of magnesium, it may collect in soft tissues and cause calcium deposits and arthritis. But that’s not all. Magnesium is connected to potassium levels and even a mild deficiency will cause the body to eliminate potassium. Maybe this is why a high magnesium-rich diet is associated with low blood pressure.
We simply don’t eat enough magnesium rich foods on a daily basis—which would help keep us calmer, help prevent our muscles from being so tight, and help to mobilize calcium into our bones.
Magnesium can be found in many foods, such as leafy greens, nuts (like almonds), seeds (sunflower seeds), and sea vegetables (preferably those from our own coasts, pre-the Japanese nuclear tragedy).
We also deplete what magnesium we do consume by a diet high in sugar and alcohol, which increases magnesium excretion through the urine. Even if you eat yummy Greek yogurt every day for its calcium content, you may not be absorbing the calcium well if you don’t also eat foods with magnesium.
It’s impossible to predict how much magnesium we need on a daily basis—we are all so unique biochemically. Many individuals thrive on 200 mg while others need up to 1,000 mg per day. The key is to supplement by bowel tolerance.
For me, that means using my Female Multiple as a foundation. This product provides a 2:1 ratio of magnesium to calcium (the only one I have found on the market) that can safely provide me with 500 mg of magnesium per day. I add more right before bed as I find that 800 mg per day (especially when I am under stress—and who isn’t) fits the bill. It allows me to sleep throughout the night and keeps me regular.
Try to manage your stress in other ways, too—meditation, exercise, prayer, and deep breathing. We are all in this together and a positive pro-active approach should be the keynotes of the day—and as my 87-year-old mother Edith has always said, “This, too, shall pass.”
-Edge On Health, Dr. Ann Louise Gittleman
Thursday, April 7, 2011
Tuesday, April 5, 2011
Sunscreen
Does Sunscreen Cause More Harm than Good?
April 5th, 2011
You may not be receiving the protection you thought you were.
Americans have a long-running love affair with sunscreen. These days you can choose if you want a lotion, a spray, or a mist. After a trip down the makeup isle you’ll be getting SPF just from powdering your nose. And who needs SPF 30 when you could have SPF 90? It almost seems like we’ve become “afraid” of the sun—but is it sunscreen we should be afraid of?
At least 75 percent of our body’s vitamin D supply is made when a type of cholesterol in the skin is exposed to ultraviolet (UV) light. When you hide from the sun, you’re much more likely to become deficient in vitamin D, appropriately known as “the sunshine vitamin.” Vitamin D is essential for calcium absorption and bone mineralization—a deficiency that causes rickets (bowing of the legs and stunted growth) in children, and osteomalacia (a condition known as “soft bones”) in adults.
Optimal sunlight exposure depends on many factors, including an individual’s genetic heritage. Darker skinned people require more sunlight exposure than those with lighter skin to synthesize the same amount of vitamin D. This fact alone demonstrates why a “one-size-fits-all” sun exposure prescription just will not work for everyone.
Being out in the sun for at least 30 minutes while wearing sunscreen will not prevent vitamin D deficiency. Since sunscreen absorbs the ultraviolet rays that are needed for our bodies to synthesize vitamin D, constant sunscreen use has been found to decrease vitamin D levels in the blood.
Not-so-Sunny
Chemical sunscreens absorb UVE radiation, but not all prevent UVA light—which penetrates the farthest into the skin and is involved in the formation of melanoma. UVA light suppresses the immune system, specifically causing a loss of Langerhan’s cells, which are designed to keep the skin healthy and protect it from free-radical damage, bacteria, and other pathogens.
Over 15 years ago Canadian researcher and chemist Hans Larsen, M.Sc., ChE., agreed that chemical sunscreens may help promote the formation of skin cancer. Larsen explained that most chemical sunscreens contain benzophenone or its derivatives (oxybenzone, benzophenone-3) as their active ingredients, and in an article in the International Journal of Alternative & Complementary Medicine, Larsen wrote “Benzophenone is one of the most power free-radical generators known to man.”
It doesn’t help that people using sunscreen usually stay in the sun longer than others who don’t because they develop a false sense of security when they’re not getting sunburned. While sunscreens do prevent burning and protect against the formation of actinic keratoses—believed to be a precursor of one type of skin cancer—it hasn’t been proven to protect against melanoma or basal cell carcinoma—the most prominent forms.
Furthermore, a recent study by the Environmental Working Group found that topical vitamin A—a common ingredient in sunscreen—may speed the development of cancer. A one-year study by the FDA concluded that the tumors and lesions of lab animals coated in a vitamin A-laced cream developed up to 21 percent sooner that the control group after both groups were exposed to nine minutes of maximum intensity sunlight daily.
Safe Alternatives
So what can you do to practice “safe sun?” Multiple studies have found a link between melanoma prevention and omega-3 oils. In fact, an Australian study yielded a 40 percent drop in melanoma among those who ate a regular diet of fish.
I recommend adding daily omega-3 rich Super-EPA (1-3 daily), and Flax Seeds or Chia Seeds (2-4 tablespoons) into your daily regime for a diet high in skin protective essential fatty acids.
In addition, many studies have suggested that increasing your intake of antioxidants is a very important strategy for preventing skin cancer and lessening the damage to skin caused by sun exposure. Take a broad-spectrum antioxidant like Oxi-Key and make sure your multi contains Beta Carotene, vitamin C, vitamin E, Selenium, and Zinc. Proanthocyanidins found in cranberry juice, berries, pine bark, and grape seed extract are also top notch for skin health.
When you are purchasing and using sunscreen, choose one that contains zinc oxide. Zinc is a mineral helpful for skin health and healing. It is a key component of that old standby calamine lotion. As for titantium dioxide, the other commonly found ingredient in sunscreens these days, I’m really unsure. This is a strong chemical that is not “native” to the body.
Chemical sunscreens—such as those that contain benzophenone—work by absorbing UVB rays. Inert minerals—such as zinc oxide—work by reflecting UVA and UVB rays away from the skin instead of absorbing them. This difference makes physical sunscreens much safer to use than their chemical counterparts.
Whether you choose to use sunscreen or not, limit your exposure and always avoid getting burned. As the sun comes out and we venture back outside, start with a few minutes each day and slowly build up your tolerance.
-Edge On Health, Dr. Ann Louise Gittleman
April 5th, 2011
You may not be receiving the protection you thought you were.
Americans have a long-running love affair with sunscreen. These days you can choose if you want a lotion, a spray, or a mist. After a trip down the makeup isle you’ll be getting SPF just from powdering your nose. And who needs SPF 30 when you could have SPF 90? It almost seems like we’ve become “afraid” of the sun—but is it sunscreen we should be afraid of?
At least 75 percent of our body’s vitamin D supply is made when a type of cholesterol in the skin is exposed to ultraviolet (UV) light. When you hide from the sun, you’re much more likely to become deficient in vitamin D, appropriately known as “the sunshine vitamin.” Vitamin D is essential for calcium absorption and bone mineralization—a deficiency that causes rickets (bowing of the legs and stunted growth) in children, and osteomalacia (a condition known as “soft bones”) in adults.
Optimal sunlight exposure depends on many factors, including an individual’s genetic heritage. Darker skinned people require more sunlight exposure than those with lighter skin to synthesize the same amount of vitamin D. This fact alone demonstrates why a “one-size-fits-all” sun exposure prescription just will not work for everyone.
Being out in the sun for at least 30 minutes while wearing sunscreen will not prevent vitamin D deficiency. Since sunscreen absorbs the ultraviolet rays that are needed for our bodies to synthesize vitamin D, constant sunscreen use has been found to decrease vitamin D levels in the blood.
Not-so-Sunny
Chemical sunscreens absorb UVE radiation, but not all prevent UVA light—which penetrates the farthest into the skin and is involved in the formation of melanoma. UVA light suppresses the immune system, specifically causing a loss of Langerhan’s cells, which are designed to keep the skin healthy and protect it from free-radical damage, bacteria, and other pathogens.
Over 15 years ago Canadian researcher and chemist Hans Larsen, M.Sc., ChE., agreed that chemical sunscreens may help promote the formation of skin cancer. Larsen explained that most chemical sunscreens contain benzophenone or its derivatives (oxybenzone, benzophenone-3) as their active ingredients, and in an article in the International Journal of Alternative & Complementary Medicine, Larsen wrote “Benzophenone is one of the most power free-radical generators known to man.”
It doesn’t help that people using sunscreen usually stay in the sun longer than others who don’t because they develop a false sense of security when they’re not getting sunburned. While sunscreens do prevent burning and protect against the formation of actinic keratoses—believed to be a precursor of one type of skin cancer—it hasn’t been proven to protect against melanoma or basal cell carcinoma—the most prominent forms.
Furthermore, a recent study by the Environmental Working Group found that topical vitamin A—a common ingredient in sunscreen—may speed the development of cancer. A one-year study by the FDA concluded that the tumors and lesions of lab animals coated in a vitamin A-laced cream developed up to 21 percent sooner that the control group after both groups were exposed to nine minutes of maximum intensity sunlight daily.
Safe Alternatives
So what can you do to practice “safe sun?” Multiple studies have found a link between melanoma prevention and omega-3 oils. In fact, an Australian study yielded a 40 percent drop in melanoma among those who ate a regular diet of fish.
I recommend adding daily omega-3 rich Super-EPA (1-3 daily), and Flax Seeds or Chia Seeds (2-4 tablespoons) into your daily regime for a diet high in skin protective essential fatty acids.
In addition, many studies have suggested that increasing your intake of antioxidants is a very important strategy for preventing skin cancer and lessening the damage to skin caused by sun exposure. Take a broad-spectrum antioxidant like Oxi-Key and make sure your multi contains Beta Carotene, vitamin C, vitamin E, Selenium, and Zinc. Proanthocyanidins found in cranberry juice, berries, pine bark, and grape seed extract are also top notch for skin health.
When you are purchasing and using sunscreen, choose one that contains zinc oxide. Zinc is a mineral helpful for skin health and healing. It is a key component of that old standby calamine lotion. As for titantium dioxide, the other commonly found ingredient in sunscreens these days, I’m really unsure. This is a strong chemical that is not “native” to the body.
Chemical sunscreens—such as those that contain benzophenone—work by absorbing UVB rays. Inert minerals—such as zinc oxide—work by reflecting UVA and UVB rays away from the skin instead of absorbing them. This difference makes physical sunscreens much safer to use than their chemical counterparts.
Whether you choose to use sunscreen or not, limit your exposure and always avoid getting burned. As the sun comes out and we venture back outside, start with a few minutes each day and slowly build up your tolerance.
-Edge On Health, Dr. Ann Louise Gittleman
Probiotics
Benefits of Probiotics
Probiotics are beneficial bacteria that improve digestion, immune function, and nutrient absorption by fighting harmful microorganisms in your digestive system. These good bacteria are a natural part of your body’s immune system which makes them a safe option for keeping your body balanced and healthy.
You can get the benefits of probiotics with attune's probiotic chocolate bars and Münch probiotic granola. For maximum benefit, you can mix our delicious probiotic granola münch with probiotic yogurt for a refreshing breakfast.
Each attune chocolate probiotic bar features 6.1 billion probiotic CFUs of three of the most clinically tested strains: bifidobacterium lactis HN019, lactobacillus acidophilus NCFM and lactobacillus casei LC-11 along with inulin, a prebiotic. Our Münch probiotic granola features 1 billion probiotic CFUs per serving of lactobacillus acidophilus and inulin, a prebiotic. attune is proud to be a member of the International Probiotic Association.
Also visit the International Probiotics Association page or Danisco for more information.
Probiotics 101
Prebiotics- the Perfect Probiotic Sidekick
Digestive Comfort
Probiotics are beneficial bacteria that improve digestion, immune function, and nutrient absorption by fighting harmful microorganisms in your digestive system. These good bacteria are a natural part of your body’s immune system which makes them a safe option for keeping your body balanced and healthy.
You can get the benefits of probiotics with attune's probiotic chocolate bars and Münch probiotic granola. For maximum benefit, you can mix our delicious probiotic granola münch with probiotic yogurt for a refreshing breakfast.
Each attune chocolate probiotic bar features 6.1 billion probiotic CFUs of three of the most clinically tested strains: bifidobacterium lactis HN019, lactobacillus acidophilus NCFM and lactobacillus casei LC-11 along with inulin, a prebiotic. Our Münch probiotic granola features 1 billion probiotic CFUs per serving of lactobacillus acidophilus and inulin, a prebiotic. attune is proud to be a member of the International Probiotic Association.
Also visit the International Probiotics Association page or Danisco for more information.
Probiotics 101
Prebiotics- the Perfect Probiotic Sidekick
Digestive Comfort
Monday, April 4, 2011
Resveratrol Combats Inflammation
"The ingredient believed to be responsible for the beneficial
effects of red wine, resveratrol, reduces chronic inflammation
and is a powerful antioxidant, according to a study published
in the Journal of Clinical Endocrinology & Metabolism. Among a
group of 20 people, researchers compared 40 mg of resveratrol
daily with a placebo and found that the supplement lowered risk
for diabetes, heart disease, and stroke by reducing inflammation
in blood vessels."
-Amazing Wellness Magazine Early Winter 2010
effects of red wine, resveratrol, reduces chronic inflammation
and is a powerful antioxidant, according to a study published
in the Journal of Clinical Endocrinology & Metabolism. Among a
group of 20 people, researchers compared 40 mg of resveratrol
daily with a placebo and found that the supplement lowered risk
for diabetes, heart disease, and stroke by reducing inflammation
in blood vessels."
-Amazing Wellness Magazine Early Winter 2010
Tastes of Spring
"Meet the elusive ramp: a beautifully wispy distant cousin to
the onion. Ramps appear briefly- for only about six weeks- in farmers'
markets before vanishing for another year. Don't be deceived by their
delicate, lily-like leaves: These alliums pack a pungent, garlicky bite
balanced by a faint whiff of musk. Edible from end to end, a few go a
long way. They're worth hunting down and then pairing with other peak
ingredients like grassy asparagus, nutty morel mushrooms, and tiny new
potatoes for the first feasts of the season."
-Cooking Light Magazine April 2011
the onion. Ramps appear briefly- for only about six weeks- in farmers'
markets before vanishing for another year. Don't be deceived by their
delicate, lily-like leaves: These alliums pack a pungent, garlicky bite
balanced by a faint whiff of musk. Edible from end to end, a few go a
long way. They're worth hunting down and then pairing with other peak
ingredients like grassy asparagus, nutty morel mushrooms, and tiny new
potatoes for the first feasts of the season."
-Cooking Light Magazine April 2011
Under Pressure?
"A daily dose of walnuts and walnut oil could help keep your blood
pressure from spiking during stress, according to research published
in the Journal of the American College of Nutrition. Aim for about 1.3
ounces of walnuts (nine whole) and 1 tablespoon of walnut oil per day.
Walnuts are rich in polyunsaturated fatty acids (including alpha-
linolenic acid, an omega-3), which help keep blood vessels supple and
functioning optimally.
Even everyday stress can send your cardiovascular system into over-
drive, raising your risk of heart disease.
Enjoy half of your daily intake of walnuts as a snack."
-Vegetarian Times Magazine February 2011
pressure from spiking during stress, according to research published
in the Journal of the American College of Nutrition. Aim for about 1.3
ounces of walnuts (nine whole) and 1 tablespoon of walnut oil per day.
Walnuts are rich in polyunsaturated fatty acids (including alpha-
linolenic acid, an omega-3), which help keep blood vessels supple and
functioning optimally.
Even everyday stress can send your cardiovascular system into over-
drive, raising your risk of heart disease.
Enjoy half of your daily intake of walnuts as a snack."
-Vegetarian Times Magazine February 2011
Friday, April 1, 2011
Gluten-Free Goddess
Gluten-free foods can be notoriously expensive. So when Nicole Hunn,
a former lawyer lost her job in 2009, she had to figure out how to cut
her family's grocery budget without compromising the diet of her 7-year-old son
who suffers from celiac disease. She had to get creative in the kitchen.
The mom of three spent years perfecting gluten-free versions of everyday
comfort foods and began chronicling the recipes on her blog, Gluten-Free
on a Shoestring. She also wrote a cookbook, "Gluten-Free on a Shoestring"
(Da Capo Lifelong Press)."
-New York Daily News, March 27, 2011
a former lawyer lost her job in 2009, she had to figure out how to cut
her family's grocery budget without compromising the diet of her 7-year-old son
who suffers from celiac disease. She had to get creative in the kitchen.
The mom of three spent years perfecting gluten-free versions of everyday
comfort foods and began chronicling the recipes on her blog, Gluten-Free
on a Shoestring. She also wrote a cookbook, "Gluten-Free on a Shoestring"
(Da Capo Lifelong Press)."
-New York Daily News, March 27, 2011
