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Maca has been cultivated as a life-sustaining substance in the Andes for 2000 years. It is legendary for delivering energy, mental clarity, and enhancing libido. One of the great botanicals available today, Rhodiola rosea originates from both Siberia and the Tian Shan mountain range of northwestern China. Its anti-stress and fatigue-fighting properties are well known and have ensured its popularity in traditional medicine for hundreds of years. While both have been used extensively in the past, they have many applications in modern life. The “Indiana Jones of Natural Medicine” (as he was dubbed by CNN), Chris Kilham, will take you on a fascinating journey to the remote homes of these powerhouse herbal supplements.

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A. Dear Maxine, I am so sorry to hear about your struggles. The first thing that comes to mind when I hear someone is suffering from chronic hives is adrenal fatigue.

The adrenal glands are two small glands about the size of an acorn, one sitting on top of each kidney. They are responsible for secreting important hormones, including cortisol, that help the body respond to stress. Many of us are living lives full of stressful events – work, family, commuting, finances and more. All this stress may cause our adrenal glands to work overtime, leading to what is often called adrenal fatigue, or adrenal exhaustion.

There are a number of necessary nutrients that the adrenals require to function at their peak optimal level. So, in order to support and repair the adrenals, I would first recommend taking an adrenal support formula that contains DHEA, adrenal extract, L-tyrosine, licorice, P-5-P and Rehmannia root extract, along with additional ingredients. These ingredients work together to help repair the adrenal gland, as well as support the body’s ability to respond to environmental stress in a healthy manner, which helps restore optimal adrenal function. I recommend taking 2 capsules of this combination twice daily.

In addition to supporting the adrenals, I would also suggest adding a formula that contains a special combination of boswellia and curcumin. These two Indian plants exhibit very effective anti-inflammatory properties, which will help to further reduce any skin irritation. I recommend taking one softgel of this combination twice daily. Because standard curcumin is very poorly absorbed, make sure the product you choose features a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. It’s also important to find a formula that features a boswellia extract that has filtered out the majority of beta-boswellic acid, to at least 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. You also want a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid (AKBA), the most active component of boswellia.

And finally, I would recommend adding calcium lactate to your daily routine. While more well-known for its ability to protect bones, calcium also protects soft tissue from conditions such as rashes, sun burn, fever blisters, cold sores and cold and flu. Making sure your body gets optimal amounts of calcium will help protect the soft tissue from being damaged.

Healthy Regards!

Terry . . . Naturally

A. Dear Bobbie, I understand your concern. In a recent survey, Americans over age 55 said they feared Alzheimer’s Disease (AD) more than diabetes, heart disease, and even cancer.  While there is currently no cure for this devastating condition, I truly believe that the more we learn about how this disease develops in the first place, the better we will become at prevention, and slowing down the progression of this illness. In the meantime, making good decisions regarding exercise, food choices, and proven natural medicines can have a tremendous impact in reducing your risk for this disease.

I would also recommend taking a combination of curcumin (an extract that comes from turmeric), vitamin D, and oils of rosemary and Spanish sage. Together, these ingredients have protective antioxidant effects for brain cells, as well as supporting memory and mental function.

In fact, research currently underway may well prove that a combination of curcumin and vitamin D can slow the progression of AD in the early stages of this disease. It seems that curcumin and vitamin D, when used together, help to reduce the plaques and tangles in the brain that contribute to AD. Additionally, curcumin and vitamin D help protect the brain from both inflammation and damage to brain cells by dangerous free radicals. The concentrated plant oils from rosemary and Spanish sage are quite helpful for memory and mental function. I recommend taking 1 or 2 softgels of this combination three times daily.

Because standard curcumin is very poorly absorbed, make sure the product you choose features a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin.

Healthy Regards!

Terry . . . Naturally

A. Dear Joan, I am sorry to hear of your brother’s struggle with H. pylori (Helicobacter pylori), a bacterium that causes chronic inflammation of the inner lining of the stomach (gastritis). Because H. pylori becomes easily resistant to antibiotics, conventional treatment usually involves multiple antibiotics, along with proton pump inhibitors (PPIs).

I am glad to say I do have some natural options that can help heal the mucous lining of the gastrointestinal tract. However, I would encourage your brother to talk with his doctor and see what they think about the following protocol.

My first recommendation is a combination of d-limonene and sea buckthorn oil. This synergistic blend can greatly improve digestive function. Sea buckthorn has been clinically studied for healing ulcers and other gastric lining inflammation, and d-limonene has been studied for Gastroesophageal Reflux Disease (GERD). This combination is very soothing to the mucosa of the digestive tract. I would recommend that your brother take 1,200 mg of this blend daily for a minimum of 20 days – longer if necessary.

I would also recommend your brother take a very special, encapsulated licorice extract called deglycyrrhizinated licorice (DGL). The reason this licorice extract is known as DGL is because the glycyrrhizinic acid, a compound in licorice which can raise blood pressure, has been removed. DGL is a strong antioxidant, antimicrobial agent, and helps reduce inflammation. It also helps soothe the stomach and intestines by keeping the mucosal lining strong and intact, which can be beneficial to individuals who suffer from ulcers, IBS, heartburn and indigestion. When purchasing DGL, make sure to look for a product that contains a DGL extract standardized to contain 3.5% glabridin, with greater than 10% total flavonoids per dose.

For some time it was thought that DGL needed to be chewed to be effective. However, a clinically-tested, effective DGL is now available in a capsule form. In fact, new research involving this special extract of DGL has found that because of its high flavonoid content and antioxidant activity, it yields more potent effects than standard DGL extracts. Therefore, it provides benefits at a lower dosage – only two capsules daily (150 mg) are needed versus the usual 3-6 wafers (1,500-3,000 mg).

Healthy Regards!

Terry . . . Naturally

Inflammation is the beginning of all pain.
Inflammation is the process that is triggered by damage to your body. Typically, when we think of inflammation we think of heat, redness, swelling, and pain. Pain is our warning signal that something is in need of repair. Inflammation and pain are normal and necessary when we have an injury, such as a sprained ankle. Chronic inflammation that lasts and lasts, however, is not normal and is, in fact, a disease. This type of inflammation is at the root of almost all serious illnesses, including cancer, heart disease, obesity, diabetes, and painful conditions such as arthritis.

Relieve inflammation and you relieve pain.
Inflammation is caused by the release of a hormone-like compound called prostaglandin (PGE1) and is sustained by an enzyme called cyclooxygenase 2 (COX-2). If it were possible to inhibit the COX-2 enzyme it would be possible to control inflammation and possibly even cancer. Did you know that cancer cells are surrounded by an abnormally heavy concentration of COX-2 enzymes? And that chronic aspirin users have less cancer? Many years ago, drug companies found that aspirin inhibited COX-2. There is a downside to chronic aspirin use, however. At the same time it inhibits COX-2, it also inhibits COX-1 which is a protective prostaglandin for the lining of the digestive tract and blood vessels. Therefore, without adequate COX-1 protection, you may have ulcers and leaking of the blood vessels. So, for temporary use, aspirin is fine but for extended use it may cause serious side effects and even death. One report has estimated that over 40,000 people die annually from the overuse of aspirin. Then came the “miracle” of “selective” COX-2 inhibitors such as Vioxx, Bextra, Celebrex, etc. These drugs were designed to block COX-2 without inhibiting COX-1, therefore reducing the risk of ulcers or weak blood vessels as a side effect. The expectations for these drugs were extremely high. Later scientists found that the better results experienced (meaning fewer cases of ulcers and bleeding) were offset by the fact that they caused heart attacks and strokes because they induced clots in the blood. The risks were so great that the FDA took Vioxx and Bextra off the market, and is soon to require the “black box” warning on Celebrex, which is the strongest warning class for prescription drugs.

Remember that inflammation is the cause of pain, both acute and chronic.
If an anti-inflammatory product could be found that would inhibit the enzymes COX-2 and possibly 5-lipoxygenase (5-LOX), without side effects, it would be superior to any other pain relieving medication. This form of therapy would stop the cause of pain. I believe there is an answer for all chronic pain and inflammation, and possibly even cancer, in common herbs from India – turmeric and boswellia! Turmeric contains the compound curcumin, an even better anti-inflammatory than cortisone, which is one of the most powerful of all the steroids. Curcumin is extremely effective in relieving inflammation, which many medical experts believe to be the cause of 80-90% of all disease, including cancer. In one double-blind study, curcumin matched cortisone as a pain reliever and anti-inflammatory. Researchers at M.D Anderson Hospital in Houston, Texas stated that curcumin in laboratory studies was as effective, if not more effective, than any cancer treatment drug they have seen, even from any pharmaceutical company. But if this is not enough, over 3,672 references to articles on curcumin have been published in peer-reviewed professional journals. It has been identified as having a multitude of potent health effects. It has demonstrated anti-bacterial, antifungal (yeast), antiviral, antiallergenic, anti-inflammatory, potent antioxidant, antitumor and anticancer properties.

Getting the Most from Curcumin.
The majority of turmeric products on the market are regular formulas, standardized to 95% curcumin. The problem with this type of formulation is that the curcumin is poorly bioavailable, meaning that it doesn’t pass easily from the gastrointestinal tract into the bloodstream. The curcumin that does reach the bloodstream quickly converts into other compounds. What this means for you is that you have to take huge doses of turmeric powder to get any health benefits. In some cases, cancer patients are taking as many as 16-24, 500 mg capsules a day, which is very difficult to do. Recently scientists in India isolated a curcuminoid complex (curcumin is one kind of curcuminoid) which is much more bioavailable than regular 95% curcumin in any other delivery form. In fact, in comparison tests, their curcumin, which is mixed with turmeric oils and then micronized (meaning reduced to a small particle), was almost 7 times more bioavailable than other forms of curcumin, and it stayed active in the bloodstream much longer. Mixing in plant phospholipids (natural substances which contain fatty acids) also aids in boosting absorption. Because it is so bioavailable, this blend is extremely effective in reducing pain and inflammation. It not only inhibits COX-2, but does it in such a way as not to block it completely since we do need some COX-2 for other body functions. And it does this without any significant side effects! Remember: it isn’t just what you take, it is what you ABSORB that counts.

Curcumin’s Natural Partners.
There are many natural ingredients that can support and work synergistically with curcumin to relieve both acute and chronic pain. Boswellia is another traditional herb that is excellent at reducing inflammation and therefore, relieving pain. The majority of boswellia’s anti-inflammatory activity is linked to the array of boswellic acids in the extract. When scientists dug deeper into these activities they found that every single boswellic acid has anti-inflammatory properties—except one. One boswellic acid (beta) was actually pro-inflammatory. They wondered what would happen if they removed this beta boswellic acid, and found that with its removal, boswellia’s activity greatly increased, Research studies have found that it is especially potent at reducing joint pain associated with arthritis. It does this by inhibiting the inflammatory enzyme, 5-Lox. Together, curcumin and boswellia reduce the activity of the two most significant pain pathways in the body – COX-2 and 5-LOX. The pain reliever DLPA (d,l-phenylalanine) contains two forms of the amino acid phenylalanine. The “l” form improves mood-elevating chemicals in the brain, such as dopamine, epinephrine and norepinephrine. The “d” form of phenylalanine appears to block a nervous system enzyme (enzyme carboxypeptidase A) that intensifies pain signals. The current theory is that DLPA prevents the breakdown of one of the brain’s natural pain-killing substances, enkephalins, which are in the same family as endorphins. DLPA supplements combine the “l” and “d” forms of phenylalanine, which work synergistically to reduce chronic pain and improve mood—two concerns that are interconnected. Many people confuse DLPA (found abundantly in fish, yogurt and tofu) with aspartame (NutraSweet® or Equal®) that also has the amino acid phenylalanine as an ingredient.  These are not the same compounds and do not act in the same way in our body. Aspartame breaks down into an unnatural toxic substance not found in the human diet, which can cause some people to be sick or have migraine headaches. When DLPA breaks down, it converts to tyrosine, which is a precursor to helpful substances like dopamine, epinephrine and norepinephrine, helpful neurotransmitters in the brain; melanin, a healthy pigment in the skin; and thyroid hormone. It does not metabolize into toxic substances. There are no health concerns with DLPA causing migraine headaches. The third natural partner for curcumin is the enzyme nattokinase. This enzyme from fermented soybean increases circulation, enabling other compounds that are carried in the bloodstream (such as curcumin, boswellia, and pain-killing endorphins) to reach the areas where they are needed the most.  It also balances fibrinogen in the body, a compound that is associated with muscle damage and muscle fiber stiffness.

Potent Combination.
Curcumin, boswellia, DLPA and nattokinase make one of the most powerful anti-inflammatory and pain relieving combinations you can find. These ingredients have been proven time and again to be highly effective and safe for extended use. When you use natural ingredients such as turmeric or its active compound curcumin, you are using wisdom of the ages backed by 5,000 years of use as a food and medicine in India. These ingredients will benefit anyone who is suffering from pain, whether it is acute, sudden pain such as a strain, over exercising, sprains, or any exercise-induced injury, or chronic pain from arthritis, migraine headaches, bursitis, back pain, or any recurring pain.  As scientific research shows, these ingredients are as effective as synthetic drugs and have no significant side effects. Using a blend of these natural ingredients can change the quality of your life. You can be pain-free and enjoy your life to the fullest. From all my research, I believe that curcumin is the most remarkable and wonderful healing plant agent that nature has to offer us. I have been in business for over 40 years and I have studied many different herbal compounds. Never have I seen so many wonderful attributes contributed to one herbal compound. You could take these comments in this article with a grain of salt if I were the only one expounding the virtues of curcumin, but scientists around the world are working diligently to further prove and to awaken the world to the scientific wonders of this herb.

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A. Dear Betty, You are not alone – 80% of Americans are challenged with the same problem, whether they know it or not. When our digestive system is working properly it does a good job of protecting us against parasites. But, when things do go wrong – whether you’ve picked up something while you’re travelling, or have just come down with a nasty virus – it can wreak havoc with your health. The good news is that I do have an effective, natural way to fight back.

I would recommend adding a concentrated essential oil blend to your daily regimen. Look for a formula that contains Cinnamon, Coriander, Clove, Oregano, Peppermint and Savory. This blend is a very powerful broad spectrum antibacterial, antifungal, and antiparasitic combination that will protect you against parasites, viruses, and bacteria. One of the most effective ingredients in this group is the oil of Savory. It is unrivaled against pathogenic germs you can encounter every day or while you’re travelling. I recommend taking 2 softgels of this essential oil blend twice daily for 30 days.  You can then reduce to 1 softgel twice daily thereafter.

When choosing a formula, make sure it features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits.

Healthy Regards!

Terry . . . Naturally

A. Dear Kaye, It sounds as if you may have carpal tunnel syndrome, a hand and arm condition caused by a pinched nerve in your wrists. Surrounded by bones and ligaments, the carpal tunnel is a narrow passageway located on the palm side of your wrist. This tunnel protects a main nerve to your hand and nine tendons that bend your fingers. Compression of the nerve produces numbness, pain and, eventually, hand weakness. I would encourage you to consult with your doctor to determine if this is the issue. If it is carpal tunnel, your doctor can refer you to a physical therapist who can recommend exercises that may help alleviate the discomfort.

To further correct any nerve dysfunction, I recommend taking vitamin B6, blended with a highly absorbable magnesium, like magnesium glycinate. The magnesium helps to promote vitamin B6 metabolism. Look for a formula that contains the active form of B6 – pyridoxal-5-phosphate (P-5-P). Many people (some estimate up to 30% of the population) cannot fully utilize B-vitamins from food and supplements, because these forms of B-vitamins must be converted into the active form before they will function. By using the form of vitamin B6 that is identical to the kind your body utilizes, you bypass this problem entirely. I’d recommend taking two capsules of the P-5-P/Magnesium blend twice daily for a minimum of three months. Let me know how you progress.

Healthy Regards!

Terry . . . Naturally

A. Dear Janice, I am glad to say I do have a recommendation. However, I would encourage you to talk with your doctor and see what they think.

I recommend adding a high quality, standardized St. John’s wort extract to your daily regimen. St. John’s wort has been shown to be every bit as effective for mild to moderate depression as prescription drugs. In fact, it has shown great promise in numerous double-blind, placebo controlled clinical trials for alleviating depression – without the side-effects that are often seen in conventional approaches. I would suggest taking 900 mg of St. John’s wort every day in the morning.

Look for a specialized extract that is available as a once-daily 900 mg supplement and is standardized to 0.3% hypericin. Clinical studies have shown that St. John’s wort standardized to this amount of hypericin has shown the most (and most consistent) benefits.

I would also suggest ditching your traditional fish oil.  In its place, I recommend an omega-3 product that is extracted from salmon, naturally bound to phospholipids, and comes in a tablet form. The advantage to this type of omega fatty acid supplement is that absorption is increased up to 50 times over the triglyceride-bound omega fatty acids most often found in regular fish oil supplements, and the purity is vastly superior. Another bonus – you only need to take one or two tablets a day.

Healthy Regards!

Terry . . . Naturally

I think most people can remember at least a few times when they’ve been anxious. Maybe it was right before giving a presentation at work, or the day they were ready to walk down the aisle with their soon-to-be spouse. As distracting and annoying as that level of anxiety can be, it’s to be expected now and then. But for all too many, it’s a crushing weight that they experience every day. In fact, approximately 40 million Americans ages 18 and older have an anxiety disorder. As a term, “anxiety” covers a fairly broad field. Again, for some, it’s just an occasional problem, cropping up during rush deadlines or family events. For others, it becomes worse over time, initially brought about by a bout of ill health or a traumatic event and requiring a full range of therapeutic intervention. It can lead to panic attacks, social phobias, and a host of emotionally crippling conditions. For most however, anxiety is simply a feeling at the edge of each day that something isn’t right, and a disproportionate sense of unease, even over what would, under other circumstances, be considered trivial. It’s not surprising that during times like these – persistent unemployment, a long-lasting war that touches almost everyone – that anxiety would seem common. And even though pleasurable to many, holidays can be an enormous source of stress and anxiety. But what might be surprising is an herbal ingredient that can handle anxiety without giving you negative side effects like sleepiness, confusion and liver problems. In this Terry Talks Nutrition, we’ll take a look at a familiar botanical with an unexpected benefit.

Anxiety Diminishes Life
Anxiety invades life in so many ways that it can seem inescapable for those who suffer the constant state of worry and fear. Certainly it prevents people from taking risks at work, which probably holds them back more than they’d like to realize. For instance, anxiety might make you keep your good ideas to yourself instead of sharing them publicly. It has been my observation, after many years of working with all kinds of people, including successful business leaders, that people with less anxiety have higher levels of financial success. It makes sense to me that reducing anxiety could not only benefit your health and happiness, it could have a tremendous impact on your bank account, too. Of course, anxiety takes a toll on personal relationships and life at home because spouses will recognize that the person they love is upset about something even if it seems impossible to pin down exactly what the problem is. Anxiety and stress definitely take a toll on the body, as well as the mind. It is no stretch to say that, left unchecked, it can lead to all kinds of trouble: stomach disorders, cardiovascular problems, lack of libido, and potentially long-term damage to your ability to think clearly. Treating anxiety is a challenge, too. Conventional medical practice relies on prescription drugs that are almost as well-known for their side effects as for their ability to treat the problem. I can assure you that there’s a better way: echinacea.

Echinacea for Anxiety?
Yes, it’s true. While best known during the cold and flu season for being an immune booster, emerging science shows a new use for this botanical–specifically, a novel and unique extract of specially grown Echinacea angustifolia, administered at low doses.

What Took So Long?
So why wasn’t this seen a long time ago? After all, echinacea is one of the most highly utilized dietary supplements in America.  It turns out that the particular type of echinacea and very narrow dosage range found effective for anxiety is not the same as the hundreds of milligrams of echinacea used for boosting the immune system. The discovery came about when researchers at the Hungarian Academy of Sciences were analyzing different species of echinacea and found that some of the plants contained compounds that were known to influence brain chemistry, including cannabinoid receptors. Endocannabinoid receptors are known to influence the way the brain experiences anxiety, and have become a focus of behavioral research in their own right. The comparison test of 5 different Echinacea preparations showed that only one – Echinacea angustifolia, grown with unique specifications – possessed high enough levels of compounds to show anxiolytic (anxiety reducing) effects.

Clinical Findings
In a scientific study, 7 types of echinacea extracts were compared to the prescription anti-anxiety drug, chlordiazepoxide (also known by the brand name Librium). While 2 echinacea preparations showed some mild effects, only one demonstrated a robust ability to reduce anxiety in a wide dosage range comparable to the prescription drug. The results of this study were amazing. Once again, this special echinacea root extract was found to not only meet or exceed the drug anti-anxiety effects, but to not cause drowsiness, which can be a common side effect of prescription drugs for anxiety. [ J. Haller, J. Hohmann, T. F. Freund. The effect of Echinacea preparations in three laboratory tests of anxiety: comparison with chlordiazepoxide. Phytotherapy Research. 9999; 9999. 2010.] Then, the preparation of Echinacea angustifolia was tested with individuals experiencing generalized anxiety disorder. After only one day of use, the participants experienced a significant reduction on the anxiety measurement scale, which increased to a 25% reduction by day 7. This unique preparation of Echinacea angustifolia root extract was found to not only meet or exceed the drug anti-anxiety effects, but also did not interfere with any activities of daily living – a common side effect of prescription drugs for anxiety.

Dosage – More Is Not Better
We’re used to thinking that “more is better,” but this time, that’s not the case. Dosage levels of this special echinacea extract are very important. As is well known, at high levels (hundreds of milligrams) echinacea acts as an immune stimulant. However, anxiety relief only occurs at low doses, and disappears when the dosage is greatly increased. Typically, no more than 20 mg at a time is necessary for significant stress, tension and anxiety relief. This extract can also be used every 4 to 6 hours, if necessary, making it extremely convenient. For patients with only occasional anxiety, it can be taken before a stressful event, such as a public speaking, a presentation, or air travel. With the way things are in the world today, interest in supplemental or alternative approaches to anxiety is running high. And this special echinacea extract from Hungary may well be the most amazingly effective herbal treatment you’ve ever tried—hands down.

Conclusion
Sometimes you can’t control stressful events. But when anxiety starts to take its toll, robbing you of rest, energy, and spirit, there is an effective natural intervention that can make a real difference in your life. This special Echinacea extract, developed specifically to reduce anxiety, works quickly to restore a sense of balance in your life. You will feel the difference the first day, and it keeps getting better. You can start on the road to getting your life back today.

A. Dear Steve, I am glad to say I do have some recommendations. However, I would encourage you to talk with your doctor and see what they think about the following protocol.

A combination of olive leaf and hibiscus extracts can be a wonderful alternative for safely lowering blood pressure. Both have been shown in clinical trials to lower blood pressure levels. In fact, in a study comparing hibiscus to the prescription blood pressure drug lisinopril, those using hibiscus had better blood pressure reduction than those taking the synthetic drug, and with absolutely no side effects at all. When choosing a product, look for one that contains olive leaf and hibiscus extracts standardized to their key compounds. In the case of olive leaf, it should be standardized to a minimum of 18% oleuropein, while hibiscus should be standardized to a minimum of 30% polyphenols. I recommend taking 750 mg of this blend twice daily.

Adding Indian Gooseberry (also called Amla) to your daily regimen will help you achieve optimal cholesterol levels. A fresh fruit from India, Indian Gooseberry has been an important part of Ayurvedic medicine for thousands of years. However, it was modern research that unlocked the reasons for its success in treating heart disease. Amla is an antioxidant – it can stop the oxidation of LDL cholesterol, the first step in heart disease. It is also able to increase levels of the good, protective cholesterol, HDL. I recommend taking 1,000 mg daily.

Be patient – you need to follow this regimen for a minimum of three months before evaluating the benefits.

Healthy Regards!

Terry . . . Naturally

A. Dear Gary,  The meniscus is a rubbery, C-shaped cartilage disc that cushions the end of a bone where it meets another bone in a joint, especially in the knee. I do not know of any nutritional supplement that can repair a damaged meniscus.  You can, however, take nutritional supplements to support the optimal formation of collagen, a component of connective tissues.

I prefer a multi-ingredient formula specific to connective tissues. It should include the active forms of vitamins B6 and B12, along with magnesium, manganese, bromelain, zinc, vitamin C, niacinamide, and boswellia. One of the most crucial ingredients is manganese. You need at least 36 mg of manganese to have an impact, so make sure the dosing of this critical mineral is adequate. I recommend taking 2 capsules of this blend daily.

To help alleviate the issues you are having with your hip, I suggest using a different multi-ingredient formula that combines bioavailable curcumin, boswellia, vitamin D and fructoborate. This quartet of ingredients helps to reduce joint pain and stiffness, as well as rebuilding joint structure. I recommend taking 1 capsule of this blend three times daily.

Keep in mind that standard curcumin is very poorly absorbed, so make sure the products you choose feature a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. It’s also important to find formulas that feature a boswellia extract that has filtered out the majority of beta-boswellic acid, to at least 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. You also want a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid (AKBA), the most active component of boswellia.

Follow this regimen for a minimum of three months, as these types of tissues take a long time to heal.

Healthy Regards!

Terry . . . Naturally

Everyone has heard of vitamin B6 and a few may even be able to tell you that the B vitamins have a lot of research on energy and the nervous system. Vitamin B6 is critical for life itself. Having low levels of this key nutrient can lead to skin disorders, depression, dizziness, headaches, and other, more serious problems, such as heart attacks and strokes. Yet you may be surprised to learn that vitamin B6 is one of the best natural compounds around to treat all kinds of nerve pain. But it is not always easy to get from the diet. Did you know that cooking, freezing, canning, storing or processing foods can deplete their vitamin B6 content by as much as 50%? And did you know that some people cannot use certain forms of vitamin B6 effectively? There is a special, active form of vitamin B6 that your body can easily utilize called pyridoxal-5-phosphate, or P5P for short. This form has amazing healing properties. I frequently recommend it to people suffering from nerve pain, burning feet (diabetic neuropathy), carpal tunnel syndrome, PMS, and edema (water retention), among other conditions. The results for these people have been outstanding. In this issue of Terry Talks Nutrition, we will review some of the conditions that can benefit the most from the active form – P5P – of vitamin B6, as well as a mineral partner that can greatly impact your health, or even prevent certain surgeries!

What exactly does vitamin B6 do?
In scientific literature, vitamin B6 is described as a “coenzyme.” Enzymes are substances that speed up reactions. They do this to help our body perform a task, which can be anything from digesting food to keeping our liver functioning properly. A coenzyme is a molecule that works with the enzyme to aid it in carrying out its job. Without the coenzyme, the enzyme would be useless. As a coenzyme, vitamin B6 assists in an amazing variety of tasks – the creation of heme, the iron-containing component of red blood cells; making the hormone serotonin (the “feel good” hormone); processing carbohydrates for energy; keeping the nervous system working smoothly, and supporting hundreds of other jobs.

What is Pyridoxal-5-Phosphate?
Pyridoxal-5-Phosphate, or P5P as it is commonly known, is the active form of vitamin B6. In foods or most supplements, vitamin B6 is found in one of three forms: pyridoxine hydrochloride, pyridoxal, or pyridoxamine. Inside the body, these forms of B6 have to be converted by the liver to the active form the body needs – P5P.  Low rates of conversion from the inactive to the active form of vitamin B6 have been reported, especially in people with impaired liver function, celiac’s disease, older adults, and in children with autism. By consuming vitamin B6 in the active P5P form, conversion is no longer necessary, and the full benefits are available immediately after absorption.

P5P’s Great Partner – Magnesium
Magnesium is an extremely important mineral for nervous system function. It helps relax muscles and nerves, and like vitamin B6, it acts as a cofactor for many enzyme systems in the body. Deficiency of magnesium can lead to numbness and tingling, muscle contractions and cramps, and in severe cases, abnormal heart rhythms. Magnesium is also excellent at relieving pain. It works by blocking a pain receptor called the NMDA receptor. Studies on the effects of magnesium for relieving pain have found benefits for people suffering from headaches, premenstrual syndrome, and leg cramps, among other conditions. I recommend magnesium in the form of magnesium glycinate chelate. This type of magnesium is well-absorbed and doesn’t cause loose stools or gastrointestinal upset, which can be present with certain other forms of magnesium.

Carpal Tunnel Syndrome
Numbness and tingling in the fingers, the palm of the hand, and pain in the wrist or hand, sometimes extending to the elbows, are some of the most common symptoms of carpal tunnel syndrome (CTS). The pain is due to swelling where a nerve enters the hand (through an opening called the carpal tunnel). The swelling puts pressure on the nerve which leads to the pain. CTS is typically associated with repetitive motion activities – typing on a keyboard, sewing, writing, using hand tools (especially ones that vibrate) and more. People spend millions of dollars on dangerous anti-inflammatory drugs for pain, and endure the discomfort and incapacitation of surgery, splints, and braces to try to find relief from this common syndrome. What if I told you that the cure for carpal tunnel is simply adequate amounts of active vitamin B6? In many studies, early intervention with vitamin B6 completely reversed this condition.  Unfortunately, if left untreated long enough, and the dysfunction becomes severe, vitamin B6 alone may not be sufficient. Every doctor in America should be required to read the published clinical studies on vitamin B6 and carpal tunnel prior to sending any patient off for surgery. Vitamin B6 is excellent for reducing the pain and relieving the swelling that causes CTS. Supplementing with vitamin B6 when the first symptoms are noticed is important, as it can help reverse the damage caused by the inflammation before it is so severe the only option for pain relief is surgery.

Burning feet (diabetic neuropathy)
Feeling like the bottoms of your feet are painfully hot and prickly is a condition known as burning feet. Although there can be a number of causes, the pain results from damage to the nerves in the foot, whether due directly to frost bite or other injury, or indirectly as a result of poorly controlled diabetes, a stroke, rheumatoid arthritis, or gout. The pain is often worse at night. Vitamin B6 has been shown to reduce the nerve pain associated with diabetic neuropathy, one of the most common causes of burning feet. In a study combining vitamin B6 with another B vitamin (thiamin), 88% of participants experienced a reduction in pain after only 4 weeks, and their symptoms of peripheral neuropathy decreased by almost 50% (Abbas ZG. East Afr Med J. 1997;74(12):803-8).

Water retention (edema) in PMS and Pregnancy
Hormonal changes around the menstrual cycle and during pregnancy often trigger water retention. Retention of water can cause clothing, jewelry and even shoes to be uncomfortably tight.  In fact, retaining water can increase weight by as much as four or five pounds. High levels of estrogen and progesterone cause a woman’s body to retain sodium (salt), which in turn causes water to become trapped in the cells. Vitamin B6 helps the liver process these hormones more efficiently and balance sodium levels, leading to a reduction in symptoms such as water retention. In one study, supplemental vitamin B6 helped reduce the breast tenderness, headaches and weight gain associated with water retention in 215 women. Some women think they should limit their water intake prior to their menstrual period in an attempt to reduce problematic edema. Nothing could be further from the truth! If you don’t give your body enough fluid, it actually holds on to water. Think of it this way: if you have tons of money in the bank, you don’t mind spending a few dollars at the mall, but if your bank account is dangerously low, you are going to hold on to that money. Drinking 8 glasses of healthy, pure water each day has multiple benefits, including improving water balance in the body. Strokes Researchers from the Department of Neurology, Massachusetts General Hospital have found that levels of P5P in stroke patients are about half that of other individuals. These low P5P levels have been shown to increase the risk of stroke four-fold, or up to 400%. [Kelly PJ, Kistler JP, Shih VE, et al. Inflammation, homocysteine, and vitamin B6 status after ischemic stroke. Stroke. 2004 Jan;35(1):12-5. ] It just makes sense that anyone with any cardiovascular or cerebrovascular concerns should supplement daily with P5P and magnesium.

Autism and Brain Function
The combination of magnesium and P5P seems to be especially effective in children with autism. Supplementation with these nutrients has been associated with improvements in social interactions, communication and overall functioning. In fact, some studies have indicated that children with autism are not good processors of plain vitamin B6, and should benefit from the active P5P form, as it does not require any conversion process. Other brain health uses are for depression, and to help prevent migraine headaches. It even plays a role in Parkinson’s and Alzheimer’s disease prevention through its ability to reduce homocysteine.

Versatile and Powerful
Because P5P and magnesium work so effectively at such a basic level in the body, the uses for these two powerful and versatile nutrients are endless. In fact, it is hard for me to think of any health concern that would NOT benefit from P5P and magnesium. Vitamin B6 reduces the risk of heart attacks up to 70%, significantly reduces morning sickness in pregnancy, helps prevent complications of diabetes (in addition to burning feet), reduces arthritis symptoms—and this is not an all-inclusive list. The P5P form of Vitamin B6, coupled with magnesium glycinate chelate, can make a profound difference in your health, starting today!

For a PDF version of this article, click Here.

A. Dear Mary, I do have good news – there are natural ingredients that can help fight the mood swings, night sweats, hot flashes, and other symptoms associated with menopause. I highly recommend taking a complex of hop cone, pomegranate, and black cohosh extracts to help reduce and diminish your hot flashes and night sweats. While each botanical is a strong contender in its own right, I find they are much stronger in combination.  This complex of herbs also has additional benefits – it supports bone health, cardiovascular function and weight loss – additional health concerns faced by many women during this challenging time of life.  I recommend taking 1,120 mg of the hops cone, pomegranate, and black cohosh extract combination daily.

I also recommend trying Sea buckthorn (Hippophae rhamnoides) oil to help alleviate vaginal dryness associated with menopause. The fruit of the sea buckthorn, a hardy plant native to Europe and Asia, has been called a “nutrient bomb” because it is so rich in flavonoids, vitamins, and other beneficial compounds. The seeds contain exceptionally high omega fatty acids, including the rare Omega-7 fatty acid (palmitoleic acid).  In one study looking specifically at post-menopausal vaginal inflammation and dryness, ingestion of sea buckthorn oil resulted in almost double the amount of improvement in vaginal mucous membranes vs. placebo. Dose is important when it comes to sea buckthorn oil – start with the clinically studied dose of two 500 mg capsules, taken internally, twice daily.

Healthy Regards!

Terry . . . Naturally

There are a lot of misunderstandings about vitamins and supplements, and in my 40-plus years in the industry, I’m pretty sure I’ve heard most of them. However, there are always a few that stand out and seem to be “evergreen”. I call them the “Vitamin Myths”.

You’ve probably heard them yourself in one form or the other. They are usually the basis for many of the popular articles that circulate around the press or on the web every month. A few of the arguments are pretty common, and in this Terry Talks Nutrition®, we’ll look at what I consider to be the Top Ten.

Hopefully, my answers here can help you refute any misinformed friends or family members who know about your interest in natural health.

So let’s get started!

1.       I can get all of my daily nutrients from food

Not so fast. Even if you do eat the recommended 5 to 9 servings of fruits and vegetables per day, only dine on healthy, grass-fed meats, free-range chickens and cold water fish, limit your refined carbs, and don’t overdo it on sugars, alcohol and the rest; you’re still not getting all the nutrients your body requires.

A good diet is definitely a good start. But here’s the problem. Many of the foods today that should have a modicum of mineral content, including magnesium, silicon, manganese and such, really don’t. The soil that we grow fruits and vegetables in has been terribly depleted, and many of the newer hybrid forms of apples, tomatoes, carrots, and the like sacrifice nutrients for the sake of easier shipping.

Aside from this is the fact that even the best intentioned of us can’t always maintain vigilant control of our diets, especially if we’re traveling or under a hectic schedule.

So you need to get more nutrients, in meaningful amounts, from a reliable source. At the very least, this means finding a full spectrum multivitamin and mineral formula that provides nutrients at optimal dosage levels throughout the day. This last point leads us to myth #2.

2.       A once-daily multivitamin supplies all the vitamins & minerals I need

Once-daily multiples provide some nutrients, but only in one shot, and only in suboptimal amounts that can’t supply the body and mind with the levels of nutrients you really need. Humans are designed to acquire nutrients several times a day, which is why our bodies tell us to eat 2-3 meals daily. Water soluble vitamins like vitamin C and the B family are quickly flushed from the body. So in order to get the most out of these vitamins, they have to be continuously resupplied.

While vitamins are small, minerals are huge by comparison. You cannot obtain meaningful amounts of minerals in a once per day formula. And without proper amounts of minerals, even the vitamins you do take in can’t do their job very well. For real levels of nutrients that will make a difference to your health, look for a multiple that is designed to be taken 2-3 times daily.

3.       The RDA for vitamins and minerals is all I need.

Not necessarily. The Recommended Daily Allowance is simply a minimum requirement. It is the minimal amount you need to prevent deficiency, like scurvy and rickets – not the amount you need for optimal health.

Take vitamin C, for example. To prevent scurvy, a disease caused by lack of vitamin C that causes swollen gums, tooth loss, joint pain, and other problems, you only need 30 to 60 mg of vitamin C per day. But, we also know that taken at dosages of 500 – 1000 mg, vitamin C also helps promote wound healing, boosts the immune system, and fights oxidative stress. For those reasons, you’ll want to have more than the bare minimum.

Vitamin D is another example. For many years, the RDA for adults was 200 IU daily. That slowly increased to 400 IU daily, but even that may not prevent the damage from vitamin D deficiency, as current clinical surveys have shown. I think it’s safe to say that we’ll see a time when the minimum requirement for vitamin D is much higher – closer to what is considered the therapeutic dosage right now – 1,000 to 2,000 IU daily.

So remember, the RDA isn’t there to promote optimal, vibrant health. It is simply a set of recommendations to help prevent disease states, and nothing more.

The best and most responsible formulations are made with therapeutic levels that have shown the most benefit. So while some ingredients will be higher than what you’d see in a standard multiple’s RDAs, for example, they are intended to be effective, not excessive.

4.        Vitamins can kill you

The media love to sensationalize any story that has to do with supplements and are always quick to cast natural products in a negative light. The truth, however, is that dietary supplements are extremely safe. It is very difficult to find anyone that has been seriously harmed solely through the use of a dietary supplement. Let me just repeat my friend Chris Kilham’s wise words about supplements and safety:  “Approximately 300,000 Americans die every year from the proper use of over-the-counter and prescription drugs: most years, not one single American dies from using herbs.”

5.       Capsules are better than tablets (or is it the other way around)?

Some people believe that capsules are always better than tablets. However, tablets are an excellent delivery system for many nutraceuticals, too. Unfortunately, there have been irresponsible manufacturers that have sometimes created poorly formulated tablets that did not properly break apart. This has led to people believing that the tablet delivery form is inferior to capsules and liquids.

The truth is that capsules can also have these problems if they are not formulated correctly, as the interior can bind together and not release its nutrients once the hard shell capsule dissolves. Liquids often have significant stability issues, both on the shelf, and with repeated exposure to oxygen. Therefore, there is no one single correct or incorrect method for delivering nutrients – different nutrients, depending on their individual properties, call for different delivery systems. Regardless of the delivery system used, what’s important is the quality and expertise used in creating the product.

Tablets are well-suited to delivering larger amounts of nutrients in a smaller, easier-to-swallow size. There are also certain nutrients that maintain better stability and retain their nutrient value better in the tablet form.

Responsible supplement manufacturers test their products for dissolution and disintegration in simulated gastric conditions, as specified by the United States Pharmacopeia (USP). These laboratory tests verify that the products release their ingredients at the proper time for optimal absorption in the body. These tests include placing the product in a fluid that simulates stomach fluid, heating it to the level of internal body heat, and creating the motion (motility) of the stomach. This testing has been verified to yield accurate results for both tablets and capsules.

 6.       Poor-quality supplements have fillers and binders

Some companies market their products to be superior because they do not contain “fillers and binders.” These substances are more correctly called “excipients.” Excipients are those ingredients in a product that do not play an active role. Excipients are used for many reasons. Some are opacifiers, which means they protect key nutrients from light exposure and degradation, or antioxidants that help to resist oxidative reactions. Others help the product resist moisture, or other stressors might reduce the product’s efficacy. Some are included to make the products easier to swallow, so they do not stick in the throat. Still others assure that the tablet or capsule disintegrates after ingestion in an optimal time span. Therefore, excipients are tools to be used judiciously to create effective products.

That said, there are problematic excipients. There are excipients that are synthetic chemicals, derived from petrochemicals, etc. that responsible companies do not include in any of their products because they have concerns regarding these materials’ impact on health. The best products are created not only to contain a specific amount of nutrients, but to ensure that these nutrients are delivered in full potency to the person ingesting them.

 7.       Nobody really needs supplemental iodine – it’s already in table salt

Iodine is present in table salt because it is purposely added to it. And that was only done to prevent goiter (enlarged thyroid), not to support the thyroid’s ability to synthesize much-needed hormones, or your metabolism, or to help prevent cancer. In fact, the absence of iodine in much of our lives (especially when many people are lowering their salt intake), is alarming.

In the United States, we typically consume 240 mcg per day. That’s just enough to prevent goiter, but not enough for truly beneficial health effects.

Other minerals – chlorine, fluoride, and bromide – which lower iodine levels in the body by blocking iodine receptors – are increasingly consumed in foods or through environmental exposure. Chlorine is now used to purify water instead of iodine. Fluoride is almost universally found in toothpaste and drinking water. Bromines began to replace iodine in commercial baked goods in the 1980s.

Unfortunately, these minerals aren’t just toxic for your thyroid – they’re dangerous for your health overall. Fluoride is a problem because it blocks the ability of the thyroid gland to concentrate iodine, while bromide can cause depression, headaches, and even hallucinations.

In Japan, where seafood, kelp, and other iodine-rich foods are a regular part of the diet, the regular intake of iodine per day is about 12 mg (12,000 mcg) – about 50 times more than the average American.

So what difference does that make? Studies have noted a strong connection between thyroid abnormalities and breast cancer, and iodine intake may be a factor. Today, one in seven American women will develop breast cancer during her lifetime.

Compare that to thirty years ago, when iodine consumption was much higher, and one in 20 women developed breast cancer. Women in Japan who consume high amounts of dietary iodine have much lower rates of breast cancer and thyroid problems. However, when women emigrate from Japan to the United States and begin eating a Western diet, with its fractional amount of iodine, their breast cancer and thyroid diseases increase dramatically.

As it happens, life expectancy in Japan is just over 82 years old, while in the United States it is about 78 years. The infant mortality in Japan is half of that found in the United States. And, America faces three times the number of deaths from breast cancer than Japan.

It doesn’t have to be this way. In fact, before the advent of the synthetic drugs that are used today, iodine was one of the most beneficial and universal medicines used by physicians around the world. It was effective for everything; healing wounds and disease, destroying bacteria, viruses and pathogens, and possibly even preventing cancer. But iodine was soon forgotten in favor of new pharmaceutical drugs. Now we’re seeing the result – skyrocketing cancer rates, an epidemic of thyroid dysfunction, and problems detoxifying our bodies.

So iodine is more relevant than ever. And supplemental iodine is definitely necessary. By adding even as little as 6.25 mg of iodine per day to your diet, you could see a dramatic improvement in your metabolism, ability to focus, and overall well-being. For more information about this, read my article, “Iodine – The Forgotten Medicine”, at http://www.terrytalksnutrition.com/weekly-articles/2010/03-12/iodine-the-forgotten-medicine-2/

8.       The supplement industry is completely unregulated

This is a common myth. Both the pharmaceutical industry and the supplement industry are regulated by the same agency, the Food & Drug Administration (FDA). They are simply regulated differently. The supplement industry is regulated as a “food”, because it is a “supplement” to the diet, and legally considered a product that helps maintain health, not cure diseases. That is why you’ll see explanations on supplements that read, “Helps maintain blood pressure already within normal levels”, and not “lowers blood pressure.”

But here’s the thing: The FDA can – and does – inspect supplement manufacturers and marketers all the time. They can arrive when they want, and without warning, to verify that Good Manufacturing Processes are being followed. Reputable companies need to have very well defined standard operating procedures and high quality standards for quality, purity, and safety if they are going to stay in business. Are there poor players in the system? Sure. But they don’t stay around long, and they typically don’t include clinically-studied ingredients and don’t cite these studies in their literature or information.

The best way to know if you’re dealing with a quality manufacturer is to ask questions. Talk to the experts at your health food store, and contact the company in question.

9.       Dietary supplements can never be as effective as prescription drugs

Not true. In fact, there are many herbal ingredients that are as effective as prescription drugs – without the same concerns regarding adverse effects. Consider curcumin. It’s become much more popular as people look for a way to reduce pain without using common over-the-counter or prescription medicines that can harm the liver, damage the stomach lining, and put them at risk of heart attacks.

In fact, a high-absorption curcumin extract was recently judged just as effective – and without the health concerns – as the prescription rheumatoid arthritis drug, diclofenac sodium.

The 8-week study, “A Randomized, Pilot Study to Assess the Efficacy and Safety of Curcumin in Patients with Active Rheumatoid Arthritis,” followed 45 subjects, randomized to three groups. All study participants had been diagnosed with rheumatoid arthritis, functional class I or II.

Group one received diclofenac sodium, 50 mg, twice daily; group two received 500 mg of high-absorption curcumin twice daily; and group three received both diclofenac sodium and high-absorption curcumin. In each curcumin group, there were no drop outs due to adverse effects, but in the diclofenac sodium group, 14% withdrew due to adverse effects.

Laboratory studies on kidney and liver function, blood sugar, and a complete blood count were performed before and after participation. There were no significant changes in these measurements in general in all the groups. One laboratory analysis adverse event was reported in the drug (diclofenac sodium) group.

In the Disease Activity Score (known as “DAS”) 28 assessment, the curcumin group noted the highest impact for reducing disease symptoms, followed by those taking the combination therapy of curcumin with diclofenac sodium. Interestingly, the diclofenac sodium-alone group scored in last place.

The curcumin group also showed improvement over others in reducing C-reactive protein (CRP), a measure of chronic inflammation, and anti-streptococcal antibodies (ASO) titers, which are associated with severity of rheumatoid arthritis activity.

And that is just one of many examples.

10.   All supplements are the same 

Because there are so many generic over-the-counter medicines available, it can be tempting for people to think that all supplemental ingredients are exactly alike. Be careful here. Quality matters, and finding the right ingredients you need means reading labels carefully.

Take a look at St. John’s wort, for example. Although the herb had been studied for quite some time, it exploded in popularity in the 1990s, so much so, that it looked like the marketplace might actually run out of St. John’s wort.

Bear in mind that only extracts from the aerial parts of the plant are effective. However, this didn’t stop some manufacturers from making powder from the roots or stems, filling capsules, and selling it as “St. John’s wort.”

Factually, they were being honest. It was St. John’s wort.  It just wasn’t the part of the botanical that had any studied effect.

Now imagine being the person who starts using a generic supplement that doesn’t really work very well. You’re probably not likely to give supplements another chance, which could mean missing out on something truly life-improving.

Always seek the truth

Chances are you’ll see a lot of recurring stories out there about supplements. My advice is to seek out a variety of trustworthy sources of nutrition and health news and stay current on any of the latest developments and research studies. By being informed and making reasonable decisions, you can do a lot more for your health than chasing after the latest fads or falling for questionable advice.

A. Dear Virginia, Yes, grape juice is excellent for those who want to have the benefits of grapes but can’t or don’t want to consume alcohol. Dark red and purple grapes tend to be higher in antioxidants than white or green grapes, so make sure you choose a red/purple grape juice. When it comes to picking out a wine, high price does not convey any extra benefit. So, if you already have a favorite red wine, you are good to go!

Healthy Regards!

Terry . . . Naturally

A. Dear Patricia, I am sorry to hear of this person’s struggles.

Of the five different types of psoriasis, plaque psoriasis is the most common. It is a chronic condition in which some of the body’s own immune cells become overactive and produce too much of a protein, that in turn, causes skin cells to grow too quickly. The skin cells build up and form raised, red scaly patches, often with a silvery scale, to appear on the skin. These patches of circular or oval shaped plaques are often inflamed, causing them to itch and/or burn. While patches can occur on any part of the skin, they are most frequently found on the arms, legs, trunk, or scalp.

I am glad to say I do have some recommendations. However, I would encourage the individual to talk with their doctor and see what they think about the following protocol.

I would first recommend adding curcumin to their daily regimen. Curcumin, a compound found in the spice turmeric, is a potent antioxidant and powerful anti-inflammatory that works, via multiple pathways, to benefit overall health. I recommend taking 750 mg of bioavailable curcumin twice daily.

In addition to the curcumin, I would also suggest adding a formula that contains a special combination of boswellia and curcumin. These two Indian plants exhibit very effective anti-inflammatory properties, which will help to further reduce the itching and burning associated with the psoriatic plaques. I recommend taking one softgel of this combination 3 times daily.

When looking for either formula, keep in mind that standard curcumin is very poorly absorbed, so make sure the products you choose feature a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. It’s also important to find formulas that feature a boswellia extract that has filtered out the majority of beta-boswellic acid, to at least 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. You also want a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid (AKBA), the most active component of boswellia.

Healthy Regards!

Terry . . . Naturally

A. Dear Jennifer, I am so sorry to hear that your husband is having difficulties finding relief. My favorite choice for supporting the mucous membranes of the gastrointestinal tract is a combination of d-limonene and sea buckthorn oil.  The synergistic blend greatly improves healthy digestive function. Sea buckthorn has been clinically studied for healing ulcers and other gastric lining inflammation, and d-limonene has been studied for Gastroesophageal Reflux Disease (GERD). This combination is very soothing to the mucosa of the digestive tract. I would recommend that your husband take 1,200 mg of this blend daily. He should see improvements within a month or two.

I would also recommend a very special, encapsulated licorice extract called deglycyrrhizinated licorice (DGL). The reason this licorice extract is known as DGL is because the glycyrrhizinic acid, a compound in licorice which can raise blood pressure, has been removed. DGL is a strong antioxidant, antimicrobial agent, and helps reduce inflammation. It also helps soothe the stomach and intestines by keeping the mucosal lining strong and intact, which can be beneficial to individuals who suffer from ulcers, IBS, heartburn and indigestion. DGL has not been shown to interfere with any medication or supplements.

For some time it was thought that DGL needed to be chewed to be effective. However, a clinically-tested, effective DGL is now available in a capsule form. In fact, new research involving this special extract of DGL has found that because of its high flavonoid content and antioxidant activity, it yields more potent effects than standard DGL extracts. Therefore, it provides benefits at a lower dosage – only two capsules daily (150 mg) are needed versus the usual 3-6 wafers (1,500-3,000 mg). And while most chewable forms of DGL recommend taking the product 15-20 minutes before a meal, the encapsulated form needs only to be taken twice daily to provide benefits.

When purchasing DGL, make sure to look for a product that contains a DGL extract standardized to contain 3.5% glabridin, with greater than 10% total flavonoids per dose.

Healthy Regards!

Terry . . . Naturally

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A. Dear Darla, I would first recommend consulting with your healthcare practitioner, if you have not already done so. The ridges in your nails could be due to an underlying health issue that you may need to address.

Assuming the ridges are NOT due to an underlying illness, you may want to consider adding a bioavailable silica product extracted from horsetail. Many people never think about silica when it comes to nails, hair and bone health, but it is one of the most important minerals we need. Silica is found throughout the body; however, the highest concentrations occur in connective tissues, such as nails, skin, hair, and teeth, which are especially dependent on silica for strength and resilience. It’s also a major building block of collagen, which helps keep skin supple and blood vessels strong. As part of the aging process, the body undergoes a steady loss of minerals. Some of these minerals are well known, like calcium, magnesium, and potassium. But silica is lost at an even greater rate than these other essential minerals.

I recommend that you start by taking 60 mg of silica daily for 2-3 weeks in order to build a foundation for new, stronger nails. After the initial 2-3 weeks, you can then lower the dose to 10-20 mg daily. Because silica is poorly absorbed, you want to look for a product that contains organic silica and bioflavonoids, blended with marine lipids. This greatly increases absorption and will help you achieve the best benefits. It does take a little time for nails to grow, so you may not see changes right away. Be patient – I know you will see results.

Healthy Regards!

Terry . . . Naturally

A. Dear Bonnie, I am so very glad you asked this question, because there is a lot of confusion out there about natto, nattokinase, and natto K-2, or menaquinone. Natto is a food in Japan that is made from fermented soybeans. It is extremely healthy and full of a wide variety of nutrients. In fact, two compounds found in natto are so healthy that they are extracted and also sold as dietary supplements: nattokinase, an enzyme, and natto K-2, an extremely bone and heart healthy form of vitamin K.

Even though BOTH of these compounds are derived from natto, they are not at all alike. Natto K-2 is used in formulas targeting bone and heart health as a unique form of Vitamin K. Nattokinase, on the other hand, is an enzyme that promotes healthy circulation and balances levels of fibrinogen in the body. Therefore, the nattokinase in the pain product does NOT contain any vitamin K, any more than natto K-2 contains any circulation-enhancing enzymes! The best analogy I can think of is the orange. An orange is a food. You can also extract vitamin C from an orange, and you can also extract fiber from an orange. The resulting vitamin C would not have any fiber, and the fiber would not have any vitamin C, even though both are from the orange. I hope this helps answer your question!

Healthy Regards!

Terry . . . Naturally

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Depression robs us of our most treasured gifts: happiness, pleasure, comfort, and energy. Many people feel they have only the choice of taking prescription drugs that have significant side effects or continuing to live in misery. But there are natural products that are even more effective than these drugs and can literally change lives!

One such natural medicine is St. John’s wort (Hypericum perforatum). Shown in multiple studies to have extraordinary impact on alleviating depression, this wonderful herb has not always lived up to its promise. Why? Because of irregular dosing and lack of standardization to the most beneficial compound in the plant!

In today’s Terry Talks Nutrition, we are going to look at ways to use St. John’s wort safely—and effectively—to help people reclaim their lives from the insidious thief: depression.

What Causes Depression

The causes of major depression aren’t completely understood. They can have a genetic component, and people with parents who suffered from depression are typically more likely to experience it themselves. Certainly, traumatic events and chronic stress can bring about depression, as can hypothyroidism, cancer and cancer treatment, and lack of sleep. Nutrition – or the lack thereof – can’t be ruled out either.

In any case, during a depressive episode, our brain pathways don’t function properly. Signals that should get through – signals for joy, for example – simply don’t connect. The biochemistry behind all of this is extremely complicated and elusive. This may account for the astronomical amount of medications prescribed each year for depression, many of which try to inhibit the breakdown of specific neurotransmitters like monoamine oxidase inhibitors – MAOIs – which help prevent the breakdown of serotonin, epinephrine, and norepinephrine, or selective serotonin reuptake inhibitors –SSRI’s – which help keep circulating levels of serotonin available. These drugs attempt to alleviate depression by focusing solely on the communication signals, and trying to restore chemical signals that have been minimized by this disease. However, these medications bring many problems with them, too, and for many people, they may have to be switched often from one drug to the next.

The statistics for depression are daunting: over 15 million Americans suffer from the condition. While I believe depression is a serious disease, there are times when I have to wonder if there’s something of a “depression industry” going on. It seems that you can’t watch TV these days without seeing an ad pop up that recommends a prescription drug for this debilitating condition. Unfortunately, these medications are often risky and can create almost as many problems as they attempt to solve, including weight gain, loss of sexual feelings, altered thinking, joint stiffness, hair loss, and most paradoxically, suicidal thoughts.

However, there is hope. You don’t have to choose between feeling lost or hopeless or taking prescriptions with frightening side effects. Instead, you can look to a specialized extract of a time-tested botanical: St. John’s wort.

St. John’s Wort – Natural, Effective Hope for Depression

St. John’s wort (Hypericum perforatum) has a long history of use.  Even though this perennial plant is native to Europe and Asia, it was introduced to North America over 300 years ago in the 1690’s, so it has become quite common.

Since that time, it has been heavily researched and studied. In fact, St. John’s wort has shown great promise in numerous double-blind, placebo controlled clinical trials – without the side-effects that are often seen in conventional approaches.

One of the plant’s key compounds is hypericin, and clinical studies have found that St. John’s wort standardized at 0.3% hypericin has shown the most (and most consistent) benefits. Interestingly, hypericin – concentrated in the flowers and buds of the plant — is generally a more stable component of St. John’s wort, (compared to hyperforin) and is easier to measure and standardize.^1-3

Over 26 clinical studies have found that St. John’s wort is effective for people with mild, moderate, and even severe depression. In most cases, St. John’s wort was far superior to the placebo. In others, it was at least equal to (if not slightly better than) the prescription medication. And it was certainly tolerated much better.

Impressive Clinical Results for St. John’s Wort

One multi-center clinical study in Germany divided patients into two groups; one taking St. John’s wort, and the other imipramine (a prescription drug for major depression) for 6 weeks. Both groups showed similar improvements, but St. John’s wort was much better tolerated. In fact, the researchers concluded that St. John’s wort was, “therapeutically equivalent to imipramine in treating mild to moderate depression, but patients tolerate hypericum better.” They also felt that St. John’s wort should be the first-line treatment, rather than some drug, because of being so much easier on people’s systems.⁴

In a double-blind, placebo-controlled clinical study involving 105 individuals with depression for a total of 4 weeks, depressive symptoms were reduced by half.  Of those in the St. John’s wort group, 67% responded to the botanical extract, which was provided at the standard dose of 300 mg, three times daily.⁵

A randomized, double-blind, 6-week study comparing St. John’s wort to fluoxetine (an SSRI commonly marketed as Prozac®) found the botanical to be just as effective as the drug, but, once again, St. John’s wort’s safety was found to be “substantially superior to fluoxetine”.  The fluoxetine group, by contrast, reported agitation, dizziness, tiredness, anxiety and erectile dysfunction. In fact, here the authors of the study concluded, “Although hypericum (St. John’s wort) may be superior in improving the responder rate, the main difference between the two treatments is safety. Hypericum was superior to fluoxetine in overall incidence of side-effects, number of patients with side-effects and the type of side-effect reported.”⁶

In a clinical trial comparison of St. John’s wort with citalopram, (an SSRI commonly marketed under the brand Celexa®), and a placebo, St. John’s wort was markedly better at preventing a relapse into depression symptoms. The 900-mg daily dosage of St. John’s wort not only showed a much lower relapse (14.8%) than either citalopram (25.9%) or the placebo (17.4%), but it took longer before relapse symptoms showed up for the St. John’s wort group.⁷

Another placebo-controlled, double-blind efficacy trial of St. John’s wort for individuals with major depression showed impressive results at the end of the 6 week study. The researchers found that the 300 mg dose, 3 times daily of hypericum was “safe and effective for those with moderate to mild depression”, and “led to global reduction of depression-related core symptoms, assessed with the melancholia subscale of the Hamilton scale.”⁸

And, St. John’s wort has been found to be better than prescription drugs as well. In a double-blind, placebo-controlled study, patients received 900 mg of St. John’s wort, 20 mg of fluoxetine, or a placebo. The authors concluded that “St John’s wort was significantly more effective than fluoxetine and showed a trend toward superiority over placebo.”⁹

Aside from these individual clinical trials, there have been numerous reviews that have totaled up the evidence for St. John’s wort based on a compilation of the studies. One of the most recent, completed in 2008, tallied the results of 29 clinical trials that included 18 placebo comparisons and 17 comparisons with standard antidepressant drugs. They concluded that St. John’s wort was consistently superior compared to placebo, and “similarly effective as standard antidepressants” – but with fewer noted side effects.¹⁰

In scientific studies using models of alcoholism, St. John’s wort extracts reduced the voluntary intake of alcohol. There’s a lot more research that needs to be done in this area to make solid recommendations, but it is an exciting prospect as well.^11,12

Then Why Does St. John’s Wort Have Inconsistent Results?

One of the biggest problems with St. John’s wort is that supplements are on the market that contain little—if any—of the key compounds needed for effectiveness. The most important compound is hypericin, and it is found in the flowers and aerial parts of the plant.  There is little in the stem and virtually none in the roots. When St. John’s wort became enormously popular, unscrupulous companies decided to turn St. John’s wort waste material into money, so they cleaned up stems and roots, ground them up and sold them as St. John’s wort powder. Were they “legally” St. John’s wort? Yes. Did they do anybody a bit of good? No.  Therefore, MAKE SURE you buy St. John’s wort only from reputable companies that you trust, and make sure they are standardized to 0.3% hypericin.

Secondly, St. John’s wort was dosed at 300 mg, taken three times a day. It is human nature to forget the occasional dose.  St. John’s wort can be ineffective if it is not dosed at the proper amount, so missing doses over time can lead to a greatly reduced impact on depression.

Thankfully, there are new developments in St. John’s wort science. There is a new supplement that can be taken once a day. This greatly increases the likelihood of maintaining healthy levels of St. John’s wort ongoing, for superior clinical effects.

That’s why the specialized extract I recommend remains in the bloodstream for 24 hours or more, and is available as a once-daily 900-mg supplement.

Any Problems with St. John’s Wort?

I’d also like to clear up any misconceptions about photosensitivity and St. John’s wort. It is often cited as a reason for people not to use this amazing herbal extract, but it shouldn’t be. That sun sensitivity was noted occasionally during clinical trials, but generally only at doses that went above the recognized 900 mg levels, and even then, only rarely. In fact, clinical studies using doses as high as 1,800 mg did not show a photosensitive effect. ^2,11

Another consideration sometimes cited is that St. John’s wort interacts with prescription medication. The fact is that St. John’s wort is very liver healthy, and increases the liver’s ability to detoxify certain compounds. That’s a good thing most of the time, but some prescription drugs get “detoxified” so quickly that they aren’t fully effective. This does not happen with the majority of prescription drugs, so if you are on medication, check with your pharmacist or doctor to make sure this combination is right for you. I personally feel this aspect of St. John’s wort has been somewhat exaggerated, though it does exist.

Sometimes people wonder if they can add St. John’s wort to their prescription antidepressant.  Hyla Cass, MD, psychiatrist, integrative medicine expert and author, reports in her book St. John’s Wort: A Common Sense Guide to Understanding and Using St. John’s Wort, that she has successfully used this supplement with patients who were already taking antidepressants, including both SSRI and MAOI varieties. Dr. Cass reports that initially, people were concerned that this would cause a problem called “serotonin syndrome” in which the combination might cause an excessive buildup of this neurotransmitter in the brain, which in turn can cause serious physical symptoms. While this is a very rare occurrence, it is therefore recommended by integrative doctors that the combination of prescription antidepressants with St. John’s wort should be done under the oversight of a health care practioner.

Nutrition and Exercise

One other thing I’d like to add: our mental outlook doesn’t exist in a vacuum, cut off from our diets and the amount of exercise we get. The diet I recommend will not only help you clear up your thinking and lose weight, but it provides the nutrients we were all intended to have. To find out more, see my article, “Terry’s Traditional Diet”.

And, for those of you who think that effective exercise means long, dull hours at the gym or running a marathon, I have some good news – it doesn’t! Check out my article, “Terry’s Exercise Plan” on the best short-burst exercise that you can work into your life at just 12 to 20 minutes a day.

There is Hope!

If you have had a difficult time just getting through the regular challenges of the day, or for that matter, don’t feel like getting out of bed in the morning, St. John’s wort may be nature’s gift to you. It has been clinically proven safe and effective, and has none of the dangerous side effects that plague common synthetic drugs. I believe it is one of the premier natural medicines, and should be a first-line of defense to help you feel vibrant, healthy, and happy again.

References:

1. Lawvere S, Mahoney MC. St. John’s wort. Am Fam Physician. 2005;72(11):2249-54.
2. Linde K. St. John’s wort – an overview. Forsch Komplementmed. 2009 Jun;16(3):146-55.
3. St. John’s Wort. In: PDR for Herbal Medicines, 4th ed. Montvale, NJ: Physician’s Desk Reference; 2007:797-811.
4. Woelk H. Comparison of St John’s wort and imipramine for treating depression: randomised controlled trial. BMJ. 2000 Sep 2;321(7260):536-9.
5. Sommer H, Harrer G. Placebo-controlled double-blind study examining the effectiveness of an hypericum preparation in 105 mildly depressed patients. J Geriatr Psychiatry Neurol. 1994 Oct;7 Suppl 1:S9-11.
6. Schrader E. Equivalence of St John’s wort extract (Ze 117) and fluoxetine: a randomized, controlled study in mild-moderate depression. Int Clin Psychopharmacol. 2000 Mar;15(2):61-8.
7. Singer A, Schmidt M, Hauke W, Stade K. Duration of response after treatment of mild to moderate depression with Hypericum extract STW 3-VI, citalopram and placebo: a reanalysis of data from a controlled clinical trial. Phytomedicine. 2011 Jun 15;18(8-9):739-742.
8. Lecrubier Y, Clerc G, Didi R, Kieser M. Efficacy of St. John’s wort extract WS 5570 in major depression: a double-blind, placebo-controlled trial. Am J Psychiatry. 2002 Aug;159(8):1361-6.
9. Fava M, Alpert J, Nierenberg AA, Mischoulon D, Otto MW, Zajecka J, Murck H, Rosenbaum JF. A Double-blind, randomized trial of St John’s wort, fluoxetine, and placebo in major depressive disorder. J Clin Psychopharmacol. 2005 Oct;25(5):441-7.
10. Linde K, Berner MM, Kriston L. St John’s wort for major depression. Cochrane Database Syst Rev. 2008 Oct 8;(4):CD000448.
11. Monograph. Hypericum perforatum. Altern Med Rev. 2004 Sep;9(3):318-25.
12. Overstreet DH, Keung WM, Rezvani AH, Massi M, Lee DY. Herbal remedies for alcoholism: promises and possible pitfalls. Alcohol Clin Exp Res. 2003 Feb;27(2):177-85.

A. Dear Dawn, I am glad to say I do have some recommendations. However, I would encourage you to talk with your healthcare practitioner and see what they think about the following protocol.

To reduce any pain and inflammation, I recommend a combination of curcumin, boswellia, DLPA and nattokinase. Each ingredient works in a slightly different manner to get you comfortable as quickly as possible. I recommend 1 to 2 capsules three times daily. Since curcumin is poorly absorbed, you need to read product labels and find one that has enhanced absorption and the clinical studies to prove it. When looking for a formula, keep in mind that standard curcumin is very poorly absorbed, so make sure the products you choose feature a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. It’s also important to find formulas that feature a boswellia extract that has filtered out the majority of beta-boswellic acids, to at least 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. You also want a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid (AKBA), the most active component of boswellia.

To correct any nerve dysfunction, I recommend vitamin B6, blended with a highly absorbable magnesium, like magnesium glycinate. The magnesium helps to promote vitamin B6 metabolism. Look for a formula that contains the active form of B6 – pyridoxal-5-phosphate (P-5-P). Many people (some estimate up to 30% of the population) cannot fully utilize B-vitamins from food and supplements, because these forms of B-vitamins must be converted into the active form before they will function. By using the form of vitamin B6 that is identical to the kind your body utilizes, you bypass this problem entirely. I’d recommend taking two capsules of the P-5-P/Magnesium blend twice daily.

To heal the ligaments and tendons and improve their elasticity, I prefer a multi-ingredient formula specific to these tissues. It should include the active forms of vitamins B6 and B12, along with magnesium, manganese, bromelain, zinc, vitamin C, niacinamide, and boswellia. One of the most crucial ingredients is manganese. You need at least 36 mg of manganese to have an impact, so make sure the dosing of this critical mineral is adequate. I recommend taking 2 capsules of this blend daily.

Keep in mind that tendons and ligaments respond slowly because they have a very poor blood supply. Follow this regimen for a minimum of three months. Good luck, and remember to give it time to heal.

Healthy Regards!

Terry . . . Naturally

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Click Here to visit the journal website.

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A. Dear Marjorie, My recommendation would be fish oil, as flax is considered to be a phytoestrogen that can influence estrogen production.  While this occurs at a very low rate of production, it’s something to keep in mind.  In addition, flax oil is not a direct source of EPA and DHA. The body must convert the alpha-linolenic acid in flax oil into EPA and/or DHA. This conversion process is very inefficient – only about 1% or less is actually converted.

I especially like an omega-3 product that is extracted from salmon, naturally bound to phospholipids, and comes in a tablet form. The advantage to this type of omega fatty acid supplement is that absorption is increased up to 50 times over the triglyceride-bound omega fatty acids most often found in regular fish oil supplements, and the purity is vastly superior. Another bonus – you only need to take one or two tablets a day.

Healthy Regards!

Terry . . . Naturally

A. Dear Noreen, First, I would like to commend you on your efforts to lead a healthier lifestyle. Just a note of caution – when it comes to consuming vegetable/fruit juices, keep the quantity at a very minimal amount.  Consuming a particular fruit/vegetable provides a wide range of nutrients that you are no longer getting when you juice that same fruit/vegetable.  Nutrients like fiber and pectin, which provide that “full” feeling that helps to curb appetite, are not present in a fruit/vegetable juice.  For example, most people are usually full after eating a large apple, as compared to drinking a glass of apple juice. Also, be aware that a glass of juice can be the equivalent of 8-10 pieces of fruit, which often provides too much sugar and carbohydrates at one time.  So, if deciding between the juice and the whole fruit/vegetable, go with the whole food!

Healthy Regards!

Terry . . . Naturally

A. Dear Sandy, Bruises form when small blood vessels (capillaries) near the skin’s surface are broken. Often times, as we age the tissues supporting the capillaries weaken and the capillary walls become fragile and are more prone to rupture. However, because the bruising could be due to so many different issues, I would first recommend that your husband consult with his healthcare practitioner to get to the bottom of it, which will allow him to choose the best path to take to restore his health.

That said, there are supplements that he can take that will help make his blood vessels stronger and improve their function. I recommend taking 1,000 to 2,000 mg of vitamin C and 150 to 300 mg of Grape Seed Extract 95% daily. Please keep in mind that it may take some time (up to 3-4 months) to see improvements.

Healthy Regards!

Terry . . . Naturally

But there is a better way. Instead, you can be smart about the kinds of foods you eat – foods that taste delicious, make satisfying additions to your meals, and provide amazing beneficial nutrients. In fact, many of the foods you may already enjoy are truly nature’s pharmacies. As Hippocrates said over 2,000 years ago, “Let your food be your medicine, and your medicine be your food”. It was good advice then, and remains so today.

To start off, I can guarantee you that these foods will make you healthier and feel much better than anything on the list of Top Ten Bad Foods ever could. And you may be happily surprised by some of my choices here.

So in this Terry Talks Nutrition®, we’re going to look at my favorites and what makes them ideal choices. Consider this your detailed shopping list, and bring your appetite!

1.        Cold Water Fish

Cold water fish (salmon, mackerel, sardines, herring and cod) is one of the healthiest things you can eat. These fish are a rich source of essential omega-3 fatty acids, including EPA (eicosapentaenoic) and DHA, (docosahexaenoic). The benefits of omega-3s are outstanding: they keep your heart healthy, relieve pain through anti-inflammatory action, enhance immunity, elevate mood, and alleviate the symptoms of ADHD, diabetes, skin diseases, menstrual pain, and more. In fact, one of the most important uses of DHA is the promotion of brain and vision development in infants and children, and omega-3 fatty acids are vital for fetal brain development during pregnancy. Omega-3s are important for brain health in adults as well. In fact, researchers have found that eating baked or broiled fish (not deep fried!) at least once a week reduced the risk of Alzheimer’s by 5 times!

Cold water fish is often considered ‘heart friendly’ for a good reason. When rates of heart attack are compared between those who rarely eat fish, to those dining on it just 1 to 3 times a month, the individuals enjoying a fish dinner now and then still saw a reduced risk of heart attack greater than 20%.  For all these reasons, I encourage everyone to add fish to their diet! If you just don’t like fish, you can still boost your omega-3 intake. I recommend a supplement from salmon that retains the natural EPA and DHA structure and features omega-3s bound to phospholipids, just the way you’d find them in fresh fish.

2.       Garlic

Garlic (Allium sativum) is a favorite culinary herb that adds a wonderfully pungent and rich taste to almost every dish that it accompanies. But far beyond that, garlic is extremely beneficial. Garlic reduces high blood pressure, fights oxidative stress that damages cells, helps prevent cancer, and has strong anti-viral and anti-fungal properties to keep the immune system strong. In fact, during the First and Second World Wars, garlic was used medicinally and later came to be known as “Russian penicillin.”

One of the major compounds in garlic that is responsible for its amazing abilities is called alliin. This compound reacts with an enzyme in garlic called allinase when the garlic bulb is crushed, and creates allicin. The result is lower triglyceride levels and a relaxation of blood vessels, which helps reduce blood pressure.

Another plus to garlic is that it increases hydrogen sulfide production in the body. At high levels, hydrogen sulfide would be toxic. But the low levels produced in the body have an opposite effect. Instead, it fights free radical activity and reduces inflammation so that the blood vessels relax and the heart and arteries are protected from damage.

While there are many excellent reasons to enjoy garlic for health benefits – a 30% decrease in colon cancer risk among them – it is really heart support that comes to mind for most people when they think of garlic. For those with heart disease, recent research shows that garlic extract was associated with an almost 3% decrease in the size of artery-clogging plaques. The control group in the study – with no garlic extract – saw a 15% increase in plaque size.

There are times when eating garlic just isn’t practical or desirable. In those cases, I would recommend a supplemental form that uses a food-grade enteric coating to make sure that the alliin doesn’t combine with allinase until it reaches the small intestines so that the beneficial compounds can be better absorbed. Also, look for a supplement that provides the equivalent key compounds found in 4 grams of garlic daily – the amount recommended by the German Commission E.

3.      Onion

Not surprisingly, onion, like garlic is a member of the Allium family. While onion’s healthy compounds differ from garlic’s, it is also noted for its ability to prevent heart disease. Consumption of onions reduces cholesterol and the incidence of blood clots. Oil from onion has been used to treat high blood pressure, as well.

Beyond cardiovascular concerns, onion helps increase bone density and reduces inflammation and the risk of cancer. In fact, regular onion consumption has been found to decrease the risk of stomach cancer, so it is a very strong botanical in many ways.

One of the most beneficial compounds in onion is quercetin – a potent antioxidant flavonoid that provides much of the anti-inflammatory and antihistamine power found in the plant. Interestingly, it’s not just fans of healthy food that think onion is an extremely valuable plant; the World Health Organization (WHO) also supports the use of onion to treat the loss of appetite and prevent heart disease.

4.       Green Tea

Green Tea (Camellia sinensis) has been cultivated for over 5,000 years, and is well known for its multiple health benefits. It supports cardiovascular, dental, digestive, and skin health. It prevents and fights cancer.  And in this “battle of the bulge” era, it is especially well-regarded for its thermogenic ability. Green tea infusions help burn calories, with or without caffeine, and possess a lipase-inhibiting activity that limits the amount of fat calories absorbed.

All true tea (as opposed to herbal infusions) is from the same plant. The reason it is called “green” is because the tea leaves are only minimally processed after harvesting. Unlike black tea, where the leaves are allowed to oxidize, green tea leaves are simply steamed. Aside from the difference in taste, this light touch means that green tea keeps its antioxidant power, and more of its polyphenolic strength.

The chief component in green tea that is considered most responsible for its amazing abilities is Epigallocatechin-3-gallate, better known as “EGCG”.

EGCG reduces inflammation, protects the body from oxidative stress, and slows cancer progression by inhibiting an enzyme that cancer cells need for tumor growth.

If you haven’t enjoyed tea as part of your daily regimen, you may want to consider it: recent research shows that green tea reduces the risk of high blood pressure by 50%, the risk of dying from stroke by 40-60%, and the risk of dying from heart attack by 20 to 30%.

As for preventing cancer, a case-controlled study in China surveyed three types of cancer – pancreatic, colon, and rectal cancer. The researchers saw a decreased risk of each due to a common factor – higher consumption of green tea. The results were impressive. For women, the reduced risk of pancreatic, colon, and rectal cancer was 47%, 43%, and 33% respectively. For men, the percentages were slightly lower overall; 37%, 18%, and 28%.

5.       Chocolate

The fact that I consider chocolate one of the Top Ten Best foods may come as a happy surprise. The fact is that pure, dark chocolate – without extra ingredients and calories like caramel or marshmallow – provides a wealth of benefits.

The flavonoid compounds in dark chocolate are strong antioxidants and are anti-inflammatory. They lower blood pressure, improve blood flow to the brain and heart, and help prevent the formation of blood clots. According to recent research, the polyphenols in dark chocolate prevent oxidation of LDL cholesterol (which, along with inflammation, is the real reason that cholesterol is a health issue), and even reduce stress in the brain when participants are asked to solve complex problems.

Like tea, chocolate retains its healthiest components when it is the least processed. Look for chocolate that is at least 70% cacao. It will have a distinctively different flavor than the over-sweetened milk chocolate variety that we all grew up with, but its rich flavor means that smaller amounts of chocolate will satisfy more, too.

6.       Almonds

We always think of almonds as nuts, when in fact they are really the seeds (or “drupes”) from the fruit of the almond tree. Almonds are a must for anyone who wants to lose weight, balance cholesterol levels, and reduce their risk of heart disease. They are loaded with folate, plant sterols, fiber, vitamin E and magnesium. And while almonds do contain fat, 78% of the calories come from healthy, monounsaturated fats that help build strong cells and keep arteries flexible.

Almonds also lower homocysteine levels in the body. Homocysteine is an amino acid that is associated with damage to blood vessel walls, increased cholesterol oxidation (making LDL-cholesterol “stickier” and more likely to clog arteries), increased risk of stroke, and inflammation throughout the cardiovascular system. In fact, almond intake lowers levels of C-reactive protein, an inflammatory marker in the body. When you combine almonds with other health nutrients, including plants sterols, soy protein, and soluble fiber – C-reactive protein was reduced by almost 25%. That’s better (and much safer) than what you’ll ever see from statin drugs!

For cholesterol balance, they are impressive too: in a clinical study, people with high cholesterol ate 1 ounce (a handful) of almonds daily and had a 4.4% reduction in LDL cholesterol; eating 2.5 ounces daily lowered LDL by almost 10%!

And, if you are dealing with a few extra pounds, consider almonds as the perfect snack. One study found that overweight people on a low-calorie diet plus 2.5 ounces of almonds daily lost 62% more weight, 50% more belly fat, and reduced their blood pressure by 11 points versus the control group eating low-calorie food and foods equal to the almonds for calories and protein.

It’s not just about calories. The kinds of foods you eat really do matter.

7.       Red Wine

The reason why red wine is so rich in protective compounds is because red and black grapes used to make the wine are already very rich in anthocyanins and other natural antioxidants. But red wine is also powerful because when the grapes are crushed, the whole fruit – including the nutrient-rich grape skins – is fermented. That gives it a very complete profile. White wine on the other hand, is made without the grape skins.

The benefits of red wine are many: consumption reduces the risk of heart disease and cancer, promotes healthier aging, and slows the progression of neurological disorders, including Alzheimer’s disease.

The compound most recognized for these benefits is one that has been getting a lot of attention in the past few years: resveratrol.

Resveratrol is considered to be one of the reasons behind what we call the “French Paradox”, in which people in France – despite their rich diets (of mostly whole foods and smaller portion sizes) seem to live longer, healthier lives. The prevalence of red wine during regular meals led researchers to discover that one of the compounds, resveratrol, did indeed appear to slow down the aging process, and even keep metabolism running more smoothly by improving the rate at which muscles burn fat.

Beyond being a “preserver of youth”, resveratrol has also been found to inhibit the formation, growth, and spread of tumors, and has been to shown to be effective against breast, prostate, lung, liver, and other types of cancer cells.

It also reduces liver fat, blood pressure, and helps keep blood sugar levels in balance – all excellent reasons to enjoy a glass of red wine with dinner.

8.       Curcumin

Curcumin – while not a food per se – is the essential compound from turmeric, (Curcuma longa), which in its powdered form has been used as a spice and medicine for thousands of years. It’s a primary ingredient in curry, and accounts for the bright orange color of the dish.

In its long history, and continuing today, curcumin has been credited with many benefits. It reduces pain and inflammation, prevents tumor formation, protects the liver, and promotes wound healing.

The anti-inflammatory abilities of curcumin are responsible for both its strong pain reduction and cancer preventing power, because proper inflammation keeps cancer cells from forming and spreading. There is some very exciting current research showing the powerful effect that curcumin has on tumor cell reduction, and given the strength of this particular compound, I’m sure more successful studies will follow.

New studies also show curcumin easing pain for those with rheumatoid arthritis, and when combined with a boswellia extract, being as effective as celecoxib in treating knee pain in people with osteoarthritis.

There are also studies in progress examining the benefits for curcumin in slowing the progression of Alzheimer’s disease.

I urge you to consider supplementing with a high absorption curcumin extract daily. You can find formulas that combine it with boswellia and other ingredients for joint pain, with resveratrol and green tea for cellular health concerns, or simply on its own for just about everything else.

9.       Apple

There’s a lot of truth to the old saying, “an apple a day keeps the doctor away.” It would be tough to find a more perfect portable snack that provides so many benefits. In fact, just by adding one serving of apples per day, you can reduce your risk of pancreatic cancer by 25%.

But there are even more reasons to eat apples – weight loss, heart health, reduced risk of diabetes and asthma, cancer and Alzheimer’s prevention, and increased bone density – to name a few. A lot of people figure they can get around eating apples by just drinking juice instead – but one recent study actually found an increased risk of colon cancer associate with regular intake of fruit juice.

There are some identifiable components in apples that make them so healthy. They are quercetin, phloridzin, and fiber.

Quercetin is a bioflavonoid antioxidant. One of its many benefits is that it reduces or delays the absorption of sugar and carbohydrates, which helps to curb the appetite and reduce binge eating.

Phloridzin, like quercetin, has similar effects on the glucose receptor sites, but it also burns fat and controls blood sugar levels. In fact, phloridzin helps to release stored fatty acids from fat cells by as much as 44% more than just exercise alone.

A recent study followed participants eating daily apples or pears versus another group eating oat cookies with the same total calories and fiber.  The apple group lost weight. The cookie group gained.  So my advice is – skip the cookie and have that apple a day.

10.       Grapes

Grapes (Vitis vinifera) are another nutrient-packed fruit I’d recommend every day. They are another easily portable fruit that makes an excellent snack alternative. Grapes are Neutralize free radicals, the skins of grapes are loaded with nutrients, too. As with most fruits, and as I mentioned in the section about red wines, the skins of grapes are loaded with valuable nutrients, including resveratrol and other health-supporting polyphenols and oligomeric proanthocyanidins (mostly known as OPCs).

OPCs are the precursor to anthocyanins – the strong antioxidants that give red, blue, and purple fruits and vegetables their antioxidant power. These powerful components protect cells from the oxidative stress, and have been researched for tumor inhibition, liver detoxification, reduced blood platelet aggregation (keeping blood vessels from becoming clotted), and muscle health in athletes. In fact, in one double-blind study, the nutrients in a whole grape extract increased muscle endurance by 24%.

Aside from those kinds of immediate physical results, OPC’s from grape have also been shown to have protective antioxidant effects in the brain, supporting focus and cognitive health.

But we could really spend a lot of time looking at all of the great benefits of fruits and vegetables. I believe that you should eat a variety each day, because they provide so many valuable nutrients. Getting the amount you need really isn’t as difficult as you may think. After all, a serving of grapes is just one cup. For apples, even one small apple counts as a serving. Carrots, rich in beta-carotene and blueberries, one of my favorites, and an excellent source of anthocyanins, are just a cup per serving as well. You can easily work those foods into healthy snacks or reserve them for an energizing dessert.

If you haven’t been eating a lot of fruits and vegetables in your diet, start off by just adding a couple of your favorites at first and build up from there. If you can, I’d always recommend buying organic when it’s available. The last thing you want to do is jeopardize your health with chemicals just as you’ve been adding a better group of foods to your diet.

These Top Ten can make a major difference

The foods I’ve outlined here are some of the very best that you can add to your diet every day. They will literally add flavor and life to your meals. Enjoy them. Find recipes online, or rediscover your favorite cookbooks and work each one into your breakfasts, lunches, and dinners each week. You’ll be amazed at how much more vibrant and energetic you feel when you let go of bad food choices and embrace these healthy alternatives.

Click Here to visit the journal website. Subscription required to view the full text of the article.

Click Here to visit the journal website. Subscription required to view the full text of the article.

A. Dear Chris, Pernicious anemia is a condition in which there is a decrease in red blood cells that occurs because the body cannot properly absorb vitamin B12 from the gastrointestinal tract. If your daughter is experiencing pernicious anemia, I recommend that she consult with her physician to determine the appropriate dosage of iron.

I would also encourage her to discuss the use of hydrochloric acid with her physician. Many people continue to be anemic even after they start taking iron supplements because they lack sufficient levels of hydrochloric acid (HCl).  Without sufficient quantities of HCl, pepsin, a protein-digesting enzyme secreted from the lining of the stomach, is not able to function properly, meaning the body cannot digest important nutrients like iron, proteins, B12, and calcium.

Healthy Regards!

Terry . . . Naturally

There’s certainly been a lot of misleading information, which doesn’t help things a bit.

First, I’m sure most of you have heard about the Standard American Diet, not surprisingly, abbreviated as “S.A.D.” And the whole story certainly lives up to that acronym. Let’s take a look at some of the more frightening realities behind the Standard American Diet.

Right off the bat, we’re eating a lot more calories each day. From an average of 1900 kcal in the 1950s, our daily intake has ballooned to 2661 kcal – a boost of 40%! Now, if we all had very physically active jobs, this may not be such a bad thing. The problem is, we’re all much more sedentary at our daily work.

Plus, the kinds of calories we take in have changed considerably since 1900. These days, the average American consumes 200 lbs. of sugar – 42 lbs. in the form of corn syrup. Along with that, we’re eating 29 lbs. of French fries, 23 lbs. of pizza, 56 lbs. of corn, and washing it all down with 53 gallons of soda.

In this Terry Talks Nutrition®, we’ll take a look at the top foods you must avoid in order to stay healthy. So, what makes the Top Ten Worst Foods list? Let’s take a look at the main offenders:

Deep Fried Anything:

Frying not only adds fat and calories, it reduces nutrient content, too. Take a chicken breast, for example. Roasted, it only equals 142 calories and 3 grams of fat. Take that same chicken and deep fry it and the numbers really add up: breaded, and with the skin on, this chicken now weighs in at 364 calories with 18.5 grams of fat!

Beyond the obvious caloric payload, there are other very good reasons to avoid deep fried foods. First, most of the oils used for deep frying are hydrogenated vegetable oils. These man-made oils raise the risk of heart disease and stroke, and are often used over and over again in most restaurants, becoming rancid in the process. Rancid oils boost the oxidative stress in your body, causing inflammation and cellular damage.

Also, deep-frying carbohydrates creates acrylamide – a cancerous compound that increases the risk of breast cancer by 10 times! Guess where these compounds are found most? French fries and potato chips.

Milk – Pasteurized and Processed:

When you consider that milk-producing cows in the United States are often injected with artificial hormones to boost production, you have to wonder if that affects the end-product. It does.

These hormones cause the cows’ udders to become inflamed. This inflammation triggers white blood cells (pus) to flock to the udders. With the pus in such close proximity, you can be sure some of it will be found in the milk. Many of these cows are also milked while they are pregnant – at the very time they are producing over 30 times the estrogen as non-pregnant cows. The combined effect produces a cocktail of hormones that you may be ingesting every time you have a glass at home.

Some of you may argue that pasteurization – the process of heating the milk to high temperatures and rapidly cooling – will take care of any problems. Unfortunately, it does too good of a job, killing both harmful and beneficial bacteria, as well as wiping out about 20% of the natural iodine content you’d normally find in healthy milk.

If you’re looking for a healthier alternative, consider goat’s milk. It provides more calcium and vitamins, is less allergenic, and is more easily digested. However, raw milk from cows can be – or at least should be –an option, too. When raw milk comes from grass-fed cows, it is an excellent choice. Raw milk retains valuable nutrients, including conjugated linoleic acid (CLA) and lactoferrin. Lactoferrin, aside from helping the body absorb and use iron, also has strong anti-microbial and immune-enhancing abilities.

Conjugated linoleic acid is an especially beneficial nutrient found in organic grass-fed cows’ milk. It has been studied for its ability to help the body fight against food allergies, boost metabolism, and keep blood sugar levels healthy. But again, the source is everything; pasture-fed, grass-grazing cows had 500% more conjugated linoleic acid in their milk fat than the cows fed typical dairy diets.

So, why is raw milk – even when acquired from reputable farms – so hard to come by? Especially when bacteria-laden spinach, cantaloupes, lettuce, and sprouts have hospitalized and in some cases, even killed people, continue to be sold? We need to keep these questions in mind when laws that affect our health are being written and enforced.

Margarine:

There was a time when this was considered the “healthy” alternative to butter. But we’ve learned better since then. (Some of us always knew: allegedly, Julia Child kept margarine on hand only to serve to her enemies.)

In any case, margarine is made from hydrogenated vegetable oils, which are chemically modified by adding hydrogen to make them more stable. Unfortunately, this so-called “healthy” choice has actually been found to increase the risk of heart disease by 10% for every teaspoon consumed. In fact, long-term consumption by women was associated with a 67% increased risk! Do your heart and taste buds a favor – eat real butter instead.

Pizza:

This is a big problem. Americans eat approximately 100 acres of pizza every day – about 350 slices per second. Over a third of these include pepperoni as a topping, which aside from adding poor calories to the diet, are loaded with nitrites and nitrates – preservatives that add carcinogenic compounds to our bodies that add another form of sodium (which affects the heart and cardiovascular system) and may even cause cancer.

Plus, the typical white crust for pizza is made from refined flours that most likely put bromide into your system, competing with valuable iodine.

Do yourself a favor. If you must have pizza, make it yourself at home with a thin, whole grain crust – there are some great recipes out there – use vegetable toppings, and go easy on the cheese.

Juice and Soda:

You see people everywhere drinking soda or juice – especially kids and younger people. Obviously, each one packs a wallop of sugar, but not all sugar is the same. For example, the fructose from high fructose corn syrup – especially in liquid form, (like you have in soda) is quickly metabolized by the liver and converted from sugar to fat. This is the very process that is associated with insulin resistance and type 2 diabetes.

Just one 20-oz. soda – now considered the “regular” size (remember 8 and 10-oz bottles?) has 67 grams of sugar – about 17 teaspoons. And artificial sweeteners, once considered the answer to concerns about sugar consumption, are just as bad. New research suggests they can lead to many chronic diseases, including diabetes.

Fruit juices, which many people may be tempted into thinking is the healthy alternative have two or three times the sugar content – and only half as much fiber as simply eating a piece of fruit. In fact, just 8 ounces of apple juice has twice the sugar and only 1/10 the fiber of a medium apple!

Want a healthy refresher? Go with simple, un-fluoridated spring water. It’s the best choice.

Sugar-Coated Breakfast Cereal

Starting off with one of the many sugary breakfast cereals is probably the worst way to begin your day. Some of the unhealthiest offenders are almost 60% sugar! That’s 5 teaspoons for every cup of cereal! By the way, that’s more sugar than you’ll find in a Twinkie.

These high-sugar cereals are the last things kids need for breakfast. Sugar consumption isn’t just linked to obesity – if that weren’t unhealthy enough – but also to diabetes, cancer, and inflammatory diseases.

You really don’t want sugar for breakfast anyhow. Your system needs to recharge in the morning with protein, so consider eggs or a protein smoothie with fruit instead. It’ll carry you much further through the day without the mid-morning “burnout” that so many people feel when they eat standard, sweetened breakfasts.

Sodium

While sodium in and of itself is not a “food”, it is consumed in mass quantities. There’s nothing inherently wrong with sodium – our bodies need it for fluid, electrolyte, and pH balance. But Americans get far too much sodium in their diets. The average American eats 40% more than the maximum recommended intake for sodium – 3400 mg vs. 2300 mg daily.

Most of this excess sodium – about 70-75% — comes from processed foods; pizza, cured meats, soup, cold cuts, cheese, and pasta, to name a few.

Too much sodium leads to fluid retention. You know that “bloated” feeling you get sometimes when you know you’ve had too much salty food? Unfortunately, it’s doing more than just making you uncomfortable. Fluid retention increases blood volume in the body, which in turn, boosts blood pressure. The combined effect puts a lot more pressure on your kidneys to try to reach equilibrium, and of course, the increase in blood pressure makes your heart and blood vessels work a lot harder.

The best thing to do is cut down on processed foods – that will reduce a lot of your excess sodium intake right away. You’ll also want to add some potassium-rich foods to your diet. For some supplemental assistance, check out my article: “One Easy Answer for Some Big Health Questions”.

White Bread and Pasta:

I have a saying about this group; “The whiter the bread, the sooner you’re dead.”

That might sound harsh, but it’s true. White bread and pasta have taken anything good about grains and drained them of their value. They’re made from refined white flour, which has removed the husk, bran, and naturally-occurring nutrients. Instead, this flour is bleached with chemicals and dried, becoming just part of the structure – nutritionally speaking, almost a filler – between the added gluten, sugar, and salt in most bakery products.

Like sugar, white flour foods have a terrible effect on blood glucose levels – they are considered high glycemic index foods, which means that as simple carbohydrates, they are not well-used and digested by the body. With the glycemic index, the closer to the number 100 you get, the more problematic the food will be for your blood sugar. A slice of white bread falls around 70.

White bread and pasta are also notoriously low in fiber, so you’re not getting any real benefit there, either. Your best choice – if you must have these carbs – is to limit your intake to just a small amount of real whole grain bread and pasta.

Potato:

I think I’ve saved one of the worst for last here. The potato – the world’s number one vegetable crop – is by far, the most consumed, too. Remember, the average American eats almost 30 lbs. of French fries a year, and about 1/3 of all potatoes are eaten as fries or chips.

Along with those calories is a load of hydrogenated vegetable oil, which brings acrylamide, the cancer- causing compound.

Unfortunately, eating potatoes in their un-fried form is not any better for you. They aren’t that high in fiber or nutrients, so they seem less filling, and as a result, you tend to eat more of them.

Even mashed, baked or boiled potatoes are unhealthy – they adversely affect blood sugar and insulin levels. In fact, a simple baked potato can top off the glycemic index scales at over 90! No wonder they’re considered a “blood sugar bomb!”

If you’re looking for a snack alternative to chips, there are an abundance of healthier options. Consider walnuts or almonds. Both are great sources of minerals, vitamins, fiber, and healthy fats. For potatoes, substitute with a sweet potato instead. They are rich sources of chlorogenic acid, which may reduce insulin resistance, are higher in fiber, and have 30% less impact on blood sugar levels.

What We Eat Makes a Huge Difference:

There’s no doubt that what we make into a habit: what we eat, what we think, what we do – has a giant impact on our lives. Unfortunately, we tend to slip up on our diets more than anything, not realizing the overall impact it has on our mental and physical well-being.

But consider this: 30-40% of cancer cases are due to lifestyle choices, including the foods we choose to eat. Add to that the fact that 35% of Americans are overweight or obese, the epidemic of Type 2 diabetes, which is only expected to double or triple in the next 40 years, and that almost a quarter of all Americans have metabolic syndrome, and it’s shockingly evident that we need to rethink our relationship with food.

I believe it can be done. I think we have it in ourselves to change our habits and replace bad choices with good ones. Next week, I’ll review the Top Ten BEST foods. In the meantime, I encourage anyone who struggles with keeping a healthy diet or who feels addicted to one (or more) of the foods on this list to see my article, “Terry’s Traditional Diet”.

You can change your path. Next week, we’ll look at some of the most wholesome, delicious, and nutrient-rich foods that satisfy body and mind, and can put you on the road to vibrant, optimal health.

A. Dear Yevgeniy,  Ankylosing spondylitis (AS) is a form of arthritis that primarily affects the spine. It causes inflammation of the spinal joints (vertebrae) that can lead to chronic pain and discomfort. In the most advanced cases, this inflammation may lead to new bone formation on the spine, causing the spine to fuse in a fixed, immobile position.

I am glad to say I do have some recommendations. However, I would encourage you to talk with your doctor and see what they think about the following protocol.

You may want to consider adding curcumin to your daily regimen. Curcumin, a compound found in the spice turmeric, is a potent antioxidant and powerful anti-inflammatory that works, via multiple pathways, to benefit overall health. I suggest taking 750 mg of bioavailable curcumin 1-2 times daily.

I would also recommend adding a formula that contains a special combination of boswellia and curcumin. These two Indian plants exhibit very effective anti-inflammatory properties, which will help to further reduce pain. I recommend taking 670 mg of this combination 3 times daily.

When looking for either formula, keep in mind that standard curcumin is very poorly absorbed, so make sure the products you choose feature a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. It’s also important to find formulas that feature a boswellia extract that has filtered out the majority of beta-boswellic acid, to at least 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. You also want a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid (AKBA), the most active component of boswellia.

Healthy Regards!

Terry . . . Naturally

A. Dear Jackie, There are some very important nutrients that can help stop hair loss and sustain new hair growth.

Hair loss can often be an indication of an underactive thyroid. I would recommend you try a triple blend of 3 kinds of iodine: potassium iodide, molecular iodine, and sodium iodide. I like combining 3 forms because they are utilized more diversely throughout the body. Many alternative physicians recommend 50 mg of iodine daily for four months – starting with a higher dose helps to make sure your body is well-saturated with this critical mineral. You can then reduce the dosage to 12.5 mg a day thereafter.

Look for a combination of nutrients including B vitamins, sulfur-bearing amino acids like L-cysteine and L-methionine, silica, as well as a very unique CO2 extracted oil of millet seed. Research in Europe has shown this type of formula to have tremendous benefits in healthy hair growth. I recommend you take 2 softgels of this formula daily. Please be patient – hair grows slowly, so keep in mind that it will take a minimum of 90-120 days before you can judge the positive benefits.

Healthy Regards!

Terry . . . Naturally

Stress, anxiety and fear can have very real and long-lasting physical consequences. The deleterious effects of chronic stress on immunity, endocrine function, and cell biology is particularly relevant to understanding cancer risk and cancer progression. Dr. Lise Alschuler, a naturopathic oncologist, will discuss stress in the context of cancer management, and share her insights into alleviating stress naturally.

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A. Dear Chris, In their natural inorganic form, many minerals are difficult for the body to absorb. A “chelated” mineral is one that is chemically bound to an organic molecule (or ligand) that helps the body absorb the mineral during digestion. Amino acids are excellent molecules to help shepherd minerals through the intestinal wall. Because they are so small, they can be transported directly into the cells of the body, where they can get to work right away. Magnesium glycinate is an example of a true chelated mineral.

Healthy Regards!

Terry . . . Naturally

A. Dear Maggie, I recommend that your son try taking magnesium oxide or citrate, which you can find at your local health food store. Magnesium is hydroscopic, which means it draws fluid into the colon to help soften and eliminate the stool.

Because everybody requires a different dosage, I would start off with approximately a 250 mg capsule and increase the dosage slowly day by day until he gets proper elimination. Please note that if he takes too much, it will eventually cause a loose stool and diarrhea. If this happens, just reduce the dosage below the level of diarrhea.

I would also recommend consuming 1/4 cup of raw almonds or walnuts and 1/4 cup of raisins in the evening. It’s also important that your son is drinking adequate amounts of water (6 to 8 eight ounce glasses) every day. Within a few weeks he should have proper elimination.

Healthy Regards!

Terry . . . Naturally

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Neuropathy is nerve damage or disease, and while it can occur in other parts of the body, most people are familiar with the problems it causes in the feet and lower legs. One of the most common forms of neuropathy is caused by diabetes. Neuropathy can be mild, starting with a faint pins-and-needles sensation, or moderate with a sensation of burning discomfort in the feet or pain in the legs. In its worst form, there is a permanent loss of sensation that is dangerous, especially in people with diabetes, because foot damage and infection can go unnoticed and result in very serious consequences. In most cases, neuropathy continues to worsen over time. However, there is hope. Clinical studies have shown that several nutrients play a role in improving neuropathy and in some cases, even reversing its course! Doctors know that it can take ten or more years for neuropathy to occur in people with diabetes, so starting with a healthy nutrient regimen before these problems start may even prevent neuropathy entirely!

Neuropathy and Diabetes

For the increasing number of people, neuropathy (the “tingling” feeling, pain, or loss of sensation in the feet) is a most distressing condition. And while we are going to focus more on diabetic neuropathy in this Terry Talks Nutrition, these same nutrient principles apply to other forms of neuropathy as well!

The nerve damage from diabetes can be temporary or permanent, but generally the symptoms don’t show up until about 10 to 20 years after the diagnoses. The fact that more and more people are becoming insulin resistant due to diet and sedentary lifestyles means that they may not be aware of their blood sugar levels until these symptoms manifest themselves.

The symptoms of neuropathy range from numbness and tingling in the feet to an intense, deep pain in the muscles of the legs. Left untreated, neuropathy continues to get worse. The physical symptoms travel from the toes and feet up the leg (or, in some cases, from the fingers and move up the arm) and nerves and muscles continue to deteriorate.

The prescription drugs that are typically recommended for diabetic neuropathy vary, but they all have significant side effects. They range from antidepressants and anti-seizure medications, to pain relievers and anti-nausea medicines. But none of them really get at the core of the problem – repairing delicate blood vessels and nerve endings, and helping the body learn how to metabolize sugar properly again.

Nutrients that make a difference

Fortunately, there are clinically-tested, safe, and effective nutrients that can make a big difference and offer hope for those with diabetic neuropathy.

In a recent study examining patients with hyperglycemia – high rates of blood sugar – 14 of 34 patients were found to be deficient in vitamin B6. Even so, the remaining 20 patients still had high blood glucose levels. But those in the group who were given P-5-P – the bio-active form of vitamin B6 – showed reduced blood glucose after only 7 days.

The form of vitamin B6 is critical here. That’s why I always recommend the P-5-P (pyridoxal-5-phosphate) form of vitamin B6. Because it is already in the form our body uses, it doesn’t need to be converted into this form by the liver the way other types of vitamin B6 do. You absorb it. It goes to work – plain and simple.

Other B-vitamins are extremely important for blood sugar metabolism and nerve health, too. For example, thiamin or vitamin B1, is typically deficient in people with diabetes, much the same as vitamin B6. Thiamin helps the body metabolize carbohydrates effectively, to turn those calories into energy. Without it, sugars do not break down as they should, (leaving more in the bloodstream), and your chances of oxidative damage and inflammation in the blood vessels increase.

The active form of vitamin B12, methylcobalamin, is another “must-have” for anyone with concerns about diabetic neuropathy. Vitamin B12 supports the nerve structures that move signals throughout the body – some of the very structures that are threatened by inflammation and damage from elevated blood sugar levels. But it is important to get this active form of vitamin B12 (as opposed to cyanocobalamin, the form you most often see in supplements that isn’t utilized as well) into your regimen—the sooner, the better.

In a recent scientific study, researchers determined that methylcobalamin helped nerves function better and delayed the damage to nerves in diabetic conditions. But, they also concluded that this form of vitamin B12 was best at controlling high blood sugar levels – and the damage they can cause – if they are brought in at an early stage.

Like vitamin B12, folate can be in forms that are easier for the body to absorb, and L-methylfolate is one of them. Current research combining L-methylfolate with methylcobalamin (vitamin B12) and P-5-P (vitamin B6) shows that it improves the nerve fibers that lay close to the surface of the skin in people with Type 2 Diabetes. At the end of 6 months, 73% of the patients being treated with this combination showed an increase in those nerve fibers, referred to as “epidermal nerve fiber density” or “ENFD” in their calf muscle. And, 82% reported reduced frequency and intensity of the “pins and needles” feeling or of the painful sensation (or lack of sensation) brought about by simple touch and contact.

Riboflavin, also known as vitamin B2, was one of a group of nutrients, including thiamin, folic acid in the active folate form, vitamin B6, and B12, that reduced diabetic neuropathy symptoms in a randomized, double-blind, placebo-controlled study over the course of four months.

Of course, the feet aren’t the only areas of the body to be affected by diabetes. The same damage that occurs to nerves and blood vessels in our legs can happen in the delicate structures of the eye as well. Riboflavin helps keep reduced glutathione – the body’s natural free radical fighter – active in the eyes. In fact, there’s a correlation between riboflavin deficiency and the development of cataracts, too. In clinical research, the greatest reduction in cataract risk was seen in those taking a combination of riboflavin and niacin compared with other tested nutrients. It’s not surprising that niacin would be an important part of that combination.

Pantothenic acid is another member of the B-vitamin family sometimes referred to as “vitamin B5.” As seen with deficiencies of other B-vitamins, a lack of pantothenic acid can cause numbness and tingling in the feet. The nutrient’s primary role in the body is as Coenzyme A, which is involved in many important functions, including healthy tissue formation, including nerve endings and blood vessels. However, if your blood sugar levels are high, and your insulin levels are off, it can affect your levels of Coenzyme A. That’s why it’s a good idea to include it along with these other B-vitamins.

Alpha-lipoic acid can boost levels of glutathione, helping keep delicate nerves from oxidative damage. Current research shows that it fights diabetic neuropathy by helping normalize the intake of blood sugar by the muscles, reducing the pain and tingling of peripheral nerves.

Biotin is also an important part of the optimal formula. Research suggests that biotin plays a role in the creation and release of insulin, which could improve blood sugar control. There are also reports that this nutrient reduces the symptoms of neuropathy, though this may take 1 to 3 months before results are fully realized.

Chromium is an essential trace mineral for blood sugar metabolism. It activates insulin receptors, helping to prevent the build-up of glucose in the bloodstream. If you have just been diagnosed with Type 2 Diabetes, or have elevated blood sugar levels, getting chromium into your regimen is important. In a clinical study, individuals taking chromium reduced their fasting blood glucose level from an average of 197 to 103 in just three months. Their triglyceride and LDL cholesterol levels were brought down to healthier levels, too. However, the authors of the study concluded that this intervention was beneficial for people recently diagnosed with diabetes, though it is also helpful in people who have struggled with blood sugar issues for many years.

Zinc, beyond its immune-supporting ability, is extremely effective as an antioxidant and promotes tissue and wound healing. While there are many forms of minerals available as supplements, I recommend that you find amino acid chelated forms that are easily absorbable by the body.

Why chelated minerals? Because minerals can be difficult for the body to absorb. A “chelate” is a bond between a mineral (often called “inorganic”) and a molecule structure, called a “ligand” that helps the body absorb the mineral during digestion. And the reason I specify an amino acid chelated form is because one particular amino acid, glycine, makes an excellent molecule to help shepherd minerals through the intestinal wall. It is so small that it can be transported directly into the cells of the body, so it can get to work right away.

Boswellia (Boswellia serrata) extract is one of nature’s best anti-inflammatories. One of the biggest difficulties for people with diabetes and nerve damage is the pain and inflammation that goes along with it. But not all boswellia extracts are the same, so you have to select carefully.

It’s important to find a boswellia extract that has filtered out the majority of beta-boswellic acid, at least down to 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. On the other hand, look for a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid, also known as AKBA, that helps reduce damaging inflammation and the pain that it creates. Scientists believe that AKBA is the most potent anti-inflammation compound in the plant.

You Can Heal Naturally

The damage done by elevated blood sugar levels – Type 2 Diabetes – happens slowly over time. Other types of neuropathy can also be insidious. Most current medical interventions address only symptoms and do not repair the damaged blood vessels and nerves that are at the root of neuropathies. But you can beat this problem. Early interventions are quite effective, but even if you have suffered with this problem a long time, this nutrient combo will help you get back on your feet again–naturally!

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A. Dear Sheryl, Scleroderma is an autoimmune disease of the connective tissue, which features skin thickening, spontaneous scarring, blood vessel disease and varying degrees of inflammation. The word “scleroderma” comes from two Greek words: “sclero” meaning hard, and “derma” meaning skin.

The symptoms of scleroderma depend on the type of scleroderma present and what areas of the body it affects. Because scleroderma can affect the skin, esophagus, blood vessels, kidneys, lungs, blood pressure and bowels, the symptoms can vary. When it comes to skin, the inflammation caused by scleroderma can result in redness, swelling, tenderness, itching and pain.

I am glad to say I do have some recommendations. However, I would encourage your friend to talk with his/her doctor and see what they think about the following protocol.

I would first recommend taking a formula that contains a special blend of boswellia and curcumin. Curcumin and boswellia are two Indian plants that exhibit very effective anti-inflammatory properties, in addition to promoting tissue repair. Take 1 softgel of this combination twice daily. When looking for a formula, keep in mind that standard curcumin is very poorly absorbed, so make sure to choose a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. It’s also important to find a formula that features a boswellia extract that has filtered out the majority of beta-boswellic acid to 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. You also want a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid (AKBA), the most active component of boswellia.

Grape seed extract is another great option. It is a potent antioxidant, meaning it can protect cells against damaging free radicals. It is also capable of increasing the oxygen carrying capacity in the blood and reducing swelling, which is crucial in cases where scleroderma is affecting blood vessels, causing insufficient circulation. Look for a formula that features grape seed extract that is standardized to contain 95% polyphenols. I recommend taking 200 mg daily.

Black-currant seed oil is a source of gamma-linolenic acid (GLA), an essential fatty acid that the body converts to hormone-like substances called prostaglandins. Studies have shown that individuals with scleroderma and other skin conditionsare not able to produce GLA as effectively as others.Black currant has anti-inflammatory and antioxidant properties as well. I recommend taking four, 500 mg softgels of black currant seed oil daily, which can be taken as 2 twice daily.

Healthy Regards!

Terry . . . Naturally

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A. Dear Anna, While I do have some natural options that I can share with you, I would first recommend looking at your son’s diet, as most experts will agree that dietary changes can be helpful. I strongly believe that it is important for all of us to eliminate gluten-containing foods, foods with artificial flavors, sweeteners, colors and preservatives, and refined sugars from our diet.

Omega fatty acids are highly concentrated in the brain, so it is not surprising that they are so important for memory, focus and behavior. In addition to olive and flax oil, fatty fish is also an important food source for these omega fatty acids. While I certainly encourage everyone to consume plenty of fresh fish in their diets, I do realize it is not a favorite with everyone. Therefore, I recommend taking omega-3 fatty acids from salmon, naturally bound to phospholipids, which you can find in a tablet form. The advantage to this type of omega fatty acid supplement is that the absorption is increased up to 50 times over the triglyceride-bound omega fatty acids most often found in regular fish oil supplements, and the purity is vastly superior. You only need one or two tablets a day.

There are some additional nutrients that you may want to consider adding to your son’s daily regimen. DMAE, L-tyrosine, taurine, phosphatidylserine, black currant, rhodiola, and grape seed each influence different pathways, which is why I like to recommend them in a combination formula. Key ingredients like vitamin B, the amino acid L-tyrosine, and DMAE aid in the function of neurotransmitters, which are messengers in the brain. Phosphatidylserine, a specific kind of phospholipid, is important for cell membranes in the brain, as well as helping to create neurotransmitters that are important for memory, attention and focus.

Let me know his progress as he incorporates these suggestions into his daily routine.

Healthy Regards!

Terry . . . Naturally

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Imagine if you awakened every morning feeling completely inadequate to meet the demands of the day. How would you feel if even small amounts of physical or mental stress left you feeling drained? Problems such as this have an enormous negative impact on relationships, careers, and personal happiness. And the root cause is very often impaired adrenal and/or thyroid function. In fact, I have probably been asked more questions about the adrenal and thyroid glandular systems, and the symptoms of underactive adrenal and thyroid function, than just about any other health topic. So many people feel helpless to deal with their exhaustion following any “fight or flight” stress response. We know that adrenal burnout and an underactive thyroid can have long-term, serious consequences. Are you wondering if your adrenal glands are less than optimal? It is more widespread than you may think. Keep reading to take a self-assessment test to determine your degree of adrenal dysfunction, as well as to learn how to solve the problems of adrenal insufficiency and hypothyroidism.

Adrenal Function
The adrenal glands are two small glands about the size of an acorn, one sitting on top of each kidney. The adrenals produce many hormones that keep us healthy, both physically and mentally. As early as 1898, Emile Sergent, the great French physician, described the two prime functions of the adrenals as antitoxic and angiotonic. His description of the detoxifying functions of the adrenals was brilliant. “Should these glands happen to be damaged, a condition of depression and muscular fatigue is seen to appear which, in man, we shall find in the form of the earlier symptoms of adrenal insufficiency-asthenia” (physical weakness and loss of strength). Functional adrenal insufficiency is due to a number of factors: inadequate development from birth, exhaustion by fatigue, senile degeneration, chronic stress or any factor which, without provoking organic disease of the glands, is capable of reducing their normal activity. Other symptoms which may occur are sensitive to cold, hypotension, weak cardiac action and pulse, anorexia, slow metabolism, and constipation. People with adrenal insufficiency usually have many symptoms associated with upper respiratory problems. They are the ones who always have a cold, allergies, hives and usually anything that goes around. There are many other subclinical signs and symptoms of adrenal dysfunction, and at the end of this article I will give you a self analysis to determine your degree of adrenal insufficiency. With strong adrenal activity, you will be healthy both mentally and physically. People with strongly functioning  adrenals enjoy friendly confrontation, fear nothing, and many of them become business entrepreneurs or enjoy taking risks in other areas of their lives. An example of a person that I consider having strong adrenal function, based on his muscular build, thick curly hair, and his mental and physical strength, is Pastor Joel Osteen. I believe that Joel’s strength comes from God, but outside of his relationship to God I believe all of his characteristics are due to his strong glandular function. It is hard to believe, but Joel weighs no more than 150 to 160 pounds and has been reported to bench press over 300 pounds. That is double his body weight. Just being able to press body weight is above average. I believe Joel is filled with courage and has a positive attitude. People like Joel, who have a strong adrenal function, eventually become successful business and sales people and are not afraid to take risks to get where they want to go. Those with weak adrenals, depending on the degree of insufficiency, have weak muscles, are filled with fear and are afraid to tackle huge projects. They’re afraid to speak up in front of others and would rather die than give a public speech. They are usually content just getting by and would prefer working in an occupation that allows them to be in an office by themselves with the door closed and not have to bother confronting their co-workers. They are usually shy. They dislike anyone looking over their shoulder, and when this should happen, they become nervous and tense. If they have to confront someone either physically or mentally, they will have to lie down later due to the exhaustion caused by the confrontation.

Low Blood Pressure
I caution you regarding hypotension (low blood pressure), since doctors are so concerned with high blood pressure, low blood pressure may be considered healthy. It is not. Nature always has a balance and high or low is abnormal. It is true that high-performing athletes may have lower blood pressure because they have developed such an enormous cardiac capacity. But if you are not a super-athlete, low blood pressure can be a problem signal! I have seen individuals with low blood pressure in the range of 105 to 110 over 60 to 70 and they may wonder why they are always sick. Adrenal insufficiency is probably the number one factor underlying many health disorders that no one has an answer for. Adrenal insufficiency often begins after a period of prolonged stress. The stress can either be emotional or metabolic. The main symptom is fatigue which is most frequently severe in the morning. It is often the individual who describes himself as a slow starter or says he is not a morning person. The opinion of medical experts is that the ability to resist infections is more a function of the adrenal’s integrity than the immune system. The adrenal patient will have recurrent minor infections while the immune deficient patient will have more prolonged and deep seated infections that often respond poorly to standard antibiotic treatment. Very typical of adrenal insufficiency is post viral fatigue. After clearance of an infection or viral outbreak, the individual is usually exhausted. Most of the so-called chronic fatigue syndrome cases begin after significant stress such as surgery, viral infection, trauma or accident. The inability to recover is in large part due to adrenal exhaustion that has been developing due to underlying stress such as poor nutrition, mental and physical stress, overwork and lack of sleep. Allergies, especially in the individual, are often a manifestation of adrenal insufficiency. Recurrent sneezing can be a subtle clue of adrenal weakness. In nearly every case of multiple chemical sensitivity syndrome, low adrenal function has been the underlying cause of the condition. Those who have less severe forms of sensitivities have proportionately less severe adrenal insufficiency. Many people today are suffering from chronic fatigue syndrome. Usually when their fatigue began they were suffering from a viral infection or other major stress that challenged their adrenal glands. You will often find that rejuvenating the adrenals will provide substantial improvement.

Low Thyroid Function (hypothyroidism)
Hypothyroidism also plays a significant part in this complex function. Stiffness upon rising, especially of the low back, is often a complaint of the individual. Usually after a hot shower the back pain subsides. Another common finding is a sore throat in the morning. As the day progresses the sore throat resolves. Although the thyroid is often the first gland that comes to mind in patients with fatigue, I would recommend deferring any thyroid stimulation until you are certain of the integrity and normal function of the adrenals. If you first stimulate thyroid function without regard to the adrenal glands, you will increase the metabolism and therefore increase the demands placed on the adrenals. The ideal solution is to first support and repair the adrenal function, and then support the thyroid function if required. Many people, who undergo thyroid therapy and initially have outstanding results but then deteriorate back to their original state of health, should think about the adrenal function and its support.

Repairing the Adrenal Glands
To correct adrenal insufficiency, there are a number of necessary nutritional factors that the adrenals require to function at their peak optimal level. B vitamins are necessary, particularly vitamin B6 (P5P the biologically active form of B6) and pantothenic acid. L-tyrosine is required to produce epinephrine and norepinephrine. The only place in the body that vitamin C is temporarily stored is in the adrenal glands. DHEA and pregnenolone are two adrenal hormones that are precursors for all other hormones. I believe it is very necessary to support the adrenal function with freeze dried adrenal extract. There are also two herbs that I would heavily rely on to support adrenal function; licorice root extract (Glycyrrhiza glabra) and Rehmannia (Rehmannia glutinosa). They both support adrenal gland and liver function. They facilitate the body’s normal response to occasional stress. They support a healthy response to environmental stress and help restore adrenal function.

Diet
The ideal diet for someone experiencing adrenal insufficiency would be similar to the diet for the hypoglycemic person; low carbohydrates with an emphasis on proteins and high quality fats. Sodium is a critical factor and should not be avoided. However, the salt should be of high quality and not refined white salt or white sea salt. I would highly recommend Celtic sea salt, usually ½ teaspoon of salt to a quart of water, three quarts of the salt and water combination per day. You will also find this to be an excellent detoxifying method.

Questionnaire
The following questionnaire will help determine whether or not you could possibly be experiencing adrenal insufficiency (underactive function). Circle the number that is most appropriate for you. If the indication does not apply to you then just leave it blank. If you experience that indication in a mild way circle #1. That means you may experience that indication once or twice a month. Circle #2 for moderate symptoms which means they may occur several times a month. Circle #3 for severe symptoms which are symptoms that you are aware of almost constantly. Do not agonize over whether or not you have one of the following problems. Do not ask family members and friends if they think you have these problems. Do not over-think–answer these questions instantly. You should know at once if you have one of these indications. After you’ve circled the correct numbers, add your score. If you have a score of 5-8, you may have a mild case of adrenal insufficiency. A score of 8-12 may indicate a moderate case and 12 or over is highly indicative of a severe case of adrenal insufficiency.

A. Dear Diane, I do have some recommendations. However, I would encourage you to talk with your doctor and see what he/she thinks about the protocol I recommend.

My favorite nutrients for eyesight are a group of plant compounds called carotenoids. Numerous clinical studies have demonstrated their ability to preserve healthy eye function. I recommend a formula that contains a natural astaxanthin complex with at least 2% astaxanthin, along with other carotenoids like lutein, canthaxanthin and beta carotene, as well as a black currant extract standardized to more than 25% anthocyanins. A powerful natural antioxidant, black currant helps to protect the eyes from the
damaging effects of free radicals. I suggest taking 2 capsules of this formula twice daily.

I believe you would also benefit greatly by taking a blend of nutrients including B vitamins, biotin, alpha lipoic acid, chromium, and zinc, among others. B vitamins (B1-B3, B6, B12, Folate, and Pantothenic Acid) help nerves function better. Alpha lipoic acid (ALA) can boost levels of glutathione, one of the body’s natural antioxidants, which helps protect nerves from oxidative damage. Extremely effective as an antioxidant, zinc also helps to promote tissue healing. When looking for a formula, choose one that features B vitamins in their “active” forms, as well as minerals in the form of amino acid chelates. This allows the B vitamins and minerals to be transported directly into the cells of the body, so they can get to work right away. I recommend taking 1 capsule of this formula three times daily. You can then reduce the dosage, when desired.

You may also want to consider adding curcumin and omega-3 fatty acids to further support your vision, as well as enhance your overall health.

Curcumin, a compound found in the spice turmeric, is a potent antioxidant and powerful anti-inflammatory that exerts its effects via multiple pathways. I recommend taking 750 mg of curcumin twice daily. When looking for a formula, keep in mind that standard curcumin is very poorly absorbed, so make sure you choose a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin.

I also recommend taking omega-3 fatty acids from salmon, naturally bound to phospholipids, which you can find in a tablet form. The advantage to this type of omega fatty acid supplement is that the absorption is increased up to 50 times over the triglyceride-bound omega fatty acids most often found in regular fish oil supplements, and the purity is vastly superior. Therefore, you only need one or two tablets a day. I suggest taking 1 tablet twice daily.

Healthy Regards!

Terry . . . Naturally

A. Dear Tania, I have a very easy solution to your problem – avoid eating raw vegetables. Slightly steaming or sautéing vegetables is, in most cases, better for us. The heat from cooking helps to break down fiber in the vegetables, allowing the absorption of more nutrients from the vegetables. Just be sure not to overcook the vegetables – use a steamer or stir fry. Don’t boil vegetables, as this method tends to break down important nutrients.

It may be that you also have some irritation in your intestinal tract, which is being further aggravated by consuming raw vegetables. I would recommend adding probiotics and deglycyrrhizinated licorice (DGL) to your daily regimen to help soothe your ‘gut’ – that is, the stomach and intestines. Probiotics, also called ‘beneficial bacteria’, typically colonize in the intestines and are not only important for intestinal health, but overall health as well. I especially like a certain type of probiotic called Lactobacillus paracasei blended with a clinically studied, encapsulated DGL. DGL helps keep your stomach and intestinal mucosal lining strong and intact. Look for a product that contains a DGL extract standardized to contain 3.5% glabridin, with greater than 10% total flavonoids per dose. I suggest taking 1-2 capsules of this blend daily.

Healthy Regards!

Terry . . . Naturally

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A. Dear Anne, In the case of gastritis, I would suggest taking a look at your current eating habits. While there is no one diet that fits everyone, I recommend you review my diet as described in Terry’s Traditional Diet and follow it to the best of your ability. Keep in mind that regardless of the diet you follow, responses and the specific foods that trigger those responses will vary among individuals, so it’s best to avoid anything that makes you feel uncomfortable. However, a good general rule of thumb is to avoid all fried foods and vegetable oils. Better options include superior fats like butter, olive oil and sesame oil.

In addition to the dietary modifications I have suggested, I would also recommend a few nutritional formulations.

Adding probiotics and deglycyrrhizinated licorice (DGL) to your daily regimen will help soothe your ‘gut’ – that is, the stomach and intestines. Probiotics, also called ‘beneficial bacteria’, typically colonize in the intestines and are not only beneficial for intestinal health, but overall health as well, while DGL helps keep your stomach and intestinal mucosal lining strong and intact. I especially like a certain type of probiotic called Lactobacillus paracasei blended with a clinically studied, encapsulated DGL. Unlike previous DGL products, the encapsulated DGL does not need to be chewed. When choosing a product, look for one that contains a DGL extract standardized to contain 3.5% glabridin, with greater than 10% total flavonoids per dose. I suggest taking 2 capsules of this blend daily.

I would also recommend adding a formula that contains a special blend of boswellia and curcumin. Curcumin and boswellia are two Indian plants that exhibit very effective anti-inflammatory properties, in addition to promoting tissue repair. Take 1 softgel of this combination twice daily. When looking for a formula, keep in mind that standard curcumin is very poorly absorbed, so make sure you choose a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. It’s also important to find a formula that features a boswellia extract that has filtered out the majority of beta-boswellic acid to 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. You also want a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid (AKBA), the most active component of boswellia.

Healthy Regards!

Terry . . . Naturally

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It will likely not surprise you that upwards of 90% of people with chronic pain also have some level of disordered sleep. In an ever-worsening downward spiral—pain begets poor sleep, and poor sleep begets more pain and lack of healing. To fully resolve this problem, you must address both pain and sleep simultaneously. You must interrupt this self-defeating cycle. In fact, Dr. Thomas Roth, PhD, Director of the Sleep Disorders Center at Henry Ford Hospital in Detroit, has stated, “There’s very good data that suggests that disturbed sleep can worsen your pain.” Poor quality sleep not only causes physical damage and escalates pain, it prevents your body from making key hormones that give you vitality and protect you from illnesses like cancer and heart disease. Health conscious consumers select nutritious food, incorporate an exercise program, and include dietary supplements in their daily regimen, but may devote little thought to the loss of sleep and how it prevents healing and even accelerates the aging process. In this issue of Terry Talks Nutrition, I’m going to share with you information on dietary supplement ingredients that can powerfully address BOTH pain and disordered sleep!

Our Sleep-Deprived World
Before the invention of the electric light bulb, people slept an average of 9 to 10 hours a night. Sleep and wake cycles were determined by sunrise and sunset. Yet many people today are averaging 7 hours per night or less. The availability and demands of activity, communication devices, and entertainment around the clock offer unprecedented distractions from achieving healthy sleep. Lack of quality sleep is associated with a whole host of physical problems, because many physiological functions that impact our health significantly occur only in certain stages of sleep. Sleep—specifically stage four, or deep sleep–is when our body kicks into repair mode. In one scientific study, it was found that lack of sleep actually slowed the healing of burns. Additionally, two hormones, melatonin and human growth hormone (HGH), are made almost exclusively during the sleep cycle. Melatonin protects against cancer, and human growth hormone is Nature’s anti-aging hormone. Impairment of HGH production by reduced sleep cycles speeds up the aging process. It also decreases daytime vitality and physical healing. Even one night of short sleep increases inflammatory chemicals in the blood. It also increases hunger-promoting hormones, which may be why lack of healthy sleep promotes obesity. Chronic sleep loss (insomnia) increases the risk of several diseases, such as heart disease, depression, high blood pressure, diabetes and Alzheimer’s. Professor Eve Van Cauter of the University of Chicago sums it up best when she states that “Lack of sleep disrupts every physiologic function in the body.”

Pain Makes a Bad Situation Worse
I think that now you are seeing how pain and interrupted sleep are a deadly duo. Pain keeps you tossing and turning all night, and prevents full relaxation into deep sleep. Lack of deep sleep keeps you from producing the messengers that direct tissue repair and healing. Lack of healing results in more pain . . . and on it goes. In order for you to feel your best, you need to eliminate pain and improve sleep quality. Let’s start with my recommendations for the most effective, natural pain and sleep formula I have ever encountered: curcumin, boswellia and DLPA, combined with melatonin and pyridoxal-5-phosphate, or P-5-P.

Curcumin
Curcumin has been touted as the “most anti-inflammatory herb on the planet,” and there appears to be a certain amount of scientific truth to that claim. This multifaceted compound has proven activity against multiple inflammatory pathways, including COX-2, LOX, TNF-alpha, IFN-gamma, and NF-kappaB. In America, it is estimated that more than 56 million adults experience chronic pain, with the top five conditions cited being: low back, arthritis, migraine, jaw/lower facial, and neuropathies. Reducing inflammation is an important relief strategy, which makes curcumin an ideal therapeutic agent due to its ability to address multiple inflammatory pathways with virtually no significant adverse effects. Unfortunately, there is a challenge in using curcumin medicinally. It does not absorb well. Sometimes people have to take as much as 12 grams (that’s 24 capsules a day) to get enough curcumin in the blood stream to have a medicinal effect. New research has focused on approaches to improve curcumin’s absorption and bioavailability, such as binding curcumin to lecithin or blending with piperine (a concentrated black pepper extract).  However, both of these absorption systems have inherent problems. In published human studies, the lecithin-bound complex boosted absorption, but there was only 100 mg of curcumin in a 500 mg “complex.” This makes dosing confusing and delivers about half as much curcumin to the blood stream as other more robust systems.  The other option, piperine, the black pepper extract, does boost absorption, but it unfortunately interacts with a great many prescription medications, including anti-seizure, anti-hypertensive, heart regulating, and cancer chemotherapeutic drugs. Additionally, piperine may actually increase the absorption of many environmental toxins, such as carbon tetracholoride and aflatoxin, and can cause stress on the liver. Because of these drug interactions and liver-stress concerns, many integrative physicians shy away from a piperine-based system. There is a newer methodology just recently patented that has been the most successful at safely improving absorption by formulating micronized curcumin with phospholipids and turmeric essential oils. Published human dose-comparison testing has shown that it has up to 10 times the bioavailability, as well as greater blood retention time, than standard 95% curcumin extracts and 6.3 times more than curcumin blended with lecithin and piperine—without any liver concerns. Boosting absorption allows people to take a much lower dose, yet derive proven impact on pain and inflammation.

Boswellia and DLPA
Boswellia’s anti-inflammatory and pain-reducing activity is linked to the array of boswellic acids in the extract. Scientists found that every single boswellic acid has anti-inflammatory properties—except one. One boswellic acid (beta) was actually pro-inflammatory. They found that boswellia’s activity greatly increased when beta-boswellic acid was screened to less than 5%.  Research studies have found that boswellia is especially potent at reducing joint pain associated with arthritis. It does this by inhibiting the inflammatory enzyme, 5-Lox. Together, curcumin and boswellia reduce the activity of the two most significant pain pathways in the body – COX-2 and 5-LOX. The pain reliever DLPA (dl-phenylalanine) is an amino acid that improves mood-elevating chemicals in the brain, such as dopamine, epinephrine and norepinephrine, as well as blocking a nervous system enzyme (enzyme carboxypeptidase A) that intensifies pain signals. The current theory is that DLPA prevents the breakdown of one of the brain’s natural pain-killing substances, enkephalins, which are in the same family as endorphins. DLPA supplements combine the “l” and “d” forms of phenylalanine, which work synergistically to reduce chronic pain and improve mood—two concerns that are interconnected. And a healthy balance of neurotransmitters is much more conducive to deep, satisfying sleep.

Pyridoxal-5-Phosphate, or P-5-P
There is a special, active form of vitamin B6 that your body can easily utilize called pyridoxal-5-phosphate, or P-5-P for short. This form has amazing healing properties. I frequently recommend it to people suffering from nerve pain, burning feet (diabetic neuropathy), carpal tunnel syndrome, PMS, and edema (water retention), among other conditions. The results for these people have been outstanding. Inside the body, vitamin B6 has to be converted by the liver to the active form the body needs – P-5-P.  Low rates of conversion from the inactive to the active form of vitamin B6 can have serious health consequences. By consuming vitamin B6 in the active P-5-P form, conversion is no longer necessary, and the full benefits are available immediately after absorption. P-5-P is effective for pain, but it is also very useful for quality sleep. P-5-P is required as a co-enzyme in the creation of the feel good hormone, serotonin. Inadequate serotonin is associated with depression and poor quality sleep.

Melatonin: The Hormone of Darkness
Melatonin is called the hormone of darkness because production is inhibited by light striking the retina of the eye. This is one reason you should keep your bedroom as dark as possible and avoid lights in the middle of the night, because it will reduce the amount of this powerful hormone your body can make. Melatonin helps regulate your circadian rhythms, which are deeply integrated with your sleep/wake schedule. It is a potent antioxidant, and may have cancer prevention properties. But it is perhaps best known for the impact it can have on increasing REM and stage 4 sleep (the stage of repair and rejuvenation). You may notice that you have very vivid and lively dreams when you first use melatonin. That is because of its expansion of the time you spend in REM (or dreaming sleep). This often tapers off with continued use.

Why Drugs Are Not the Answer!
It is almost criminal that these over-the-counter drugs are being marketed for nightly use. Let’s take a look at the down side of some of these drugs marketed for pain and sleep.

Diphenhydramine (i.e., Benadryl®). This is an allergy medicine sold for its adverse effect—sleepiness. Other side effects include motor impairment (ataxia), dry mouth and throat, flushed skin, increased heart rate (tachycardia), blurred vision, lack of pupil accommodation which can lead to dangerous falls in older adults, abnormal sensitivity to bright light (photophobia), pupil dilation (mydriasis), urinary retention, constipation, difficulty concentrating, short-term memory loss, visual disturbances, hallucinations, irregular breathing, dizziness, irritability, itchy skin, confusion, decreased body temperature, erectile dysfunction and delirium.

Ibuprofen (i.e., Motrin®, Advil®).  This is a non-steroidal anti-inflammatory drug (NSAID) responsible for over 16,000 deaths per year! Other adverse effects: gastric bleeding, ulcers, confusion, hypertension, increased risk of heart attack and stroke, coughing up blood or vomit that looks like coffee grounds; swelling or rapid weight gain; urinating less than usual or not at all; kidney failure; nausea, stomach pain, low fever, jaundice (yellowing of the skin or eyes); fever, sore throat, and headache with a severe blistering, peeling, and red skin rash; bruising, severe tingling, numbness, pain, muscle weakness; or fever, headache, neck stiffness, chills, increased sensitivity to light, purple spots on the skin, and/or seizure (convulsions).

Acetaminophen (i.e., Tylenol®). It is shocking that a drug Americans think of as “harmless” is actually the number one cause of liver failure, as well as the most common cause of serious overdose in North America! Acetaminophen is especially dangerous with alcohol consumption, and it depletes glutathione, a vital endogenous antioxidant and detoxifying compound. Adverse effects are associated with liver toxicity, and include jaundice, nausea, vomiting, abdominal tenderness, interference with normal blood clotting, weakness, kidney failure, cardiomyopathy, and death.

Potent Combination = Astounding Results
The best answer to the deadly duo of pain and disturbed sleep is a natural solution. Curcumin, boswellia, DLPA, P-5-P, and melatonin combine to make the most powerful anti-inflammatory, pain relieving, and sleep combination you can find. These ingredients have been proven time and again to be highly effective and safe for extended use. These ingredients will benefit anyone who is suffering from sleep problems worsened by pain, whether it is acute, sudden pain such as a strain, over exercising, sprains, or any exercise-induced injury, or chronic pain from arthritis, migraine headaches, bursitis, back pain, or any recurring pain. As scientific research shows, these ingredients are as effective (or more so) as synthetic drugs and have no significant side effects. Using a blend of these natural ingredients can change the quality of your life. You can be pain-free, get the rest you crave, and enjoy your life to the fullest.

A. Dear Tim, I too, share your concerns regarding the use of prescription medications. The good news is that I do have some recommendations. However, because of your family history, I would encourage you to talk with your doctor and see what he/she thinks about the protocol I recommend.

The first recommendation is a blend of four of the best adaptogenic herbs on the planet: rhodiola, eleuthero, ashwagandha and schisandra. Adaptogens work by increasing strength, stamina, and energy without being stimulants. I suggest taking 1 capsule twice daily. Once you have your energy levels back to where you want them, you may be able to reduce to one a day.

My second recommendation is a blend of bioactive vitamin B6 and magnesium. This combination is excellent for healthy neurological function, and can also exert a mood balancing effect. Take two capsules of this formula twice daily. Make sure the vitamin B6 is in the form of P-5-P (Pyridoxal-5-Phosphate), the biologically preferred form of vitamin B6 in the human body. Also look for a blend that contains a highly absorbable form of magnesium, like magnesium glycinate. Magnesium in poorly absorbed forms tends to cause loose stools, especially when taken at the higher levels you may need.

The third recommendation is a high quality, standardized St. John’s wort. St. John’s wort is every bit as effective for mild to moderate depression as prescription drugs. However, it got a bit of a bad reputation a few years ago when it was discovered that it interacts with a number of prescription drugs. That is because St. John’s wort improves and accelerates the liver’s ability to detoxify substances, which means certain prescription drugs can be flushed out of the body faster. However, if you are not on prescription drugs, this is a wonderful, well-studied and highly effective herb that is very safe to use. Take 900 mg once daily at breakfast.

Also keep in mind that exercise, healthy diet, relaxation, and getting a good night’s sleep can also help enhance energy and balance moods.

Healthy Regards!

Terry . . . Naturally

A. Dear Joan, I am sorry to hear of your struggles. Essential tremor, or ET, is a neurological disorder that causes hands, heads and voices, and sometimes legs and trunk to shake. In answer to your questions about using natural products, I would first ask you to discuss this with your healthcare practitioner. I think the best health outcomes are achieved when all those involved are in the loop and cooperating to achieve certain health outcomes.

If you aren’t already, my first recommendation would be to take a premium daily multivitamin. When choosing a formula, look for one that features B vitamins in their “active” forms [Vitamin B6 as pyridoxal-5-phosphate (P-5-P) or Vitamin B12 as methylcobalamin, for example], as well as minerals in the form of amino acid chelates. This allows the B vitamins and minerals to be transported directly into the cells of the body, so they can get to work right away.

The very best premium daily multivitamin and mineral formulas are taken more than once a day. Keep in mind that one tablet or capsule could not possibly fit the optimal amounts of vitamins and minerals needed to provide significant nutritional support. In addition, many nutrients are only active in the body for a short period of time and need to be replenished every 6 to 8 hours. Multiple daily doses ensure that your body is receiving optimal nutrient levels throughout the day. I recommend taking 2 tablets with each meal.

I believe you would also benefit greatly by taking a blend of nutrients including B vitamins, biotin, alpha lipoic acid, chromium, zinc, and boswellia, to help support nervous system function. Alpha lipoic acid (ALA) can boost levels of glutathione, one of the body’s natural antioxidants, which helps protect nerves from oxidative damage. Extremely effective as an antioxidant, zinc also helps to promote tissue healing. Again, when choosing a formula, look for one that features B vitamins in their “active” forms, as well as minerals in the form of amino acid chelates. This allows the B vitamins and minerals to be transported directly into the cells of the body, so they can get to work right away. I recommend taking 1 capsule of this formula three times daily. You can then reduce the dosage, when desired.

Healthy Regards!

Terry . . . Naturally

The results of this PMSS reflect the good to very good tolerability of the tablets in the global assessment by both, the practitioner (98.5%) and by the patient (96.4%). This is one of the reasons for the high acceptance and compliance (rated as ‘good’ in 98.8% of all cases). The safety not only regarding the administration form but also regarding the active substance is thus underlined once again.

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A. Dear Effie, I am so sorry you are having this problem and have not been able to find relief. Post-nasal drip is usually a sign of allergies. In order to eliminate any common cause that may be responsible for the allergies, the first thing I recommend would be to eliminate all grains and dairy products from the diet for at least three months.

When it comes to natural treatment options, I would suggest a blend of eucalyptus and myrtle oils to improve sinus function and sea buckthorn oil to alleviate the dryness in your mouth.

Eucalyptus and myrtle oils are two very wonderful oils that can support the sinuses. Eucalyptus oil helps decongest the sinuses, has anti-inflammatory and antioxidant properties, and has been traditionally used to treat runny nose, cough, and sore throat. Myrtle essential oil has been well-studied and sold in Europe for more than 75 years. I suggest taking 1 or 2 softgels of this blend three times daily. If you are on the brave side and want to try my personal recommendation, take the softgel and allow it to melt in your mouth. This allows the fragrance of myrtle and eucalyptus to permeate throughout the lungs and nasal passages. While it is an intense flavor, I find it effective and invigorating. If you do not prefer this method, taking it orally will also be effective. When choosing a formula, make sure it features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits.

Sea buckthorn (Hippophae rhamnoides) is a hardy plant naturally grown in Europe and Asia. The fruit of sea buckthorn has been called a “nutrient bomb” because it is so rich in flavonoids, vitamins, and other beneficial compounds. The seeds contain exceptionally high omega fatty acids, including the rare Omega-7 fatty acid (palmitoleic acid). Taken internally, sea buckthorn oil improves hydration of the mucous membranes, helping to alleviate dryness. I recommend taking 1,000 mg in the morning and another 1,000 mg in the afternoon/evening.

Healthy Regards!

Terry . . . Naturally

A. Dear Nan, None of the ingredients (curcumin, boswellia, DLPA, nattokinase) in the formula are derivatives of aspirin or its cousin compounds. The herbal that has cross sensitivities with aspirin is white willow bark, which is not in our formula.

Healthy Regards!

Terry . . . Naturally

Do you take fish oil? If reading this newsletter means you are interested in natural health, chances are you do. But why do you take the fish oil? I doubt that you take it so you can consume more fat from fish. You take the oil, whether it is a gulp from a bottle or a handful of capsules, to get the omega-3 fatty acids (Like EPA and DHA) into your body. For decades, the only choice we had was to either eat fatty fish or take fish oil, with varying levels of ability to digest and absorb these unique nutrients. What if you could take all-natural whole food omega-3 fatty acids from salmon without the oil? I have learned about a new, patented way to extract the omega-3 fatty acids from salmon without disturbing their delicate structure. This process yields the first new “news” in omega-3 fatty acid science in decades—a highly absorbable EPA and DHA extract with 50 times the absorption of fish oils! If this sounds too good to be true, read on to learn more about the first major breakthrough in omega-3 science in over 40 years.

European Science
It’s fairly well-known that most people don’t get the omega-3s they need from their diets. To make up the difference, a lot of people try to get their omega-3s through fish oil.  The benefits of omega-3s for heart disease, cancer, depression, inflammation, arthritis pain, and more make fish oil seem like a natural choice. But it isn’t. While fish oil has been recommended for generations, it really isn’t that natural. By the time the oil is bottled, it has been processed (you could say over-processed) so much that it bears little resemblance to the omega-3 fatty acids you would get from eating fish. This is something that has bothered me for some time, but luckily, there’s a better way to get omega-3s in supplement form. Not long ago, I discovered a better, safer, and more bioavailable source of omega-3 fatty acids. This supplement uses a new European breakthrough in omega-3 science that creates many advantages over the oil-form of omega-3s. This process is the closest thing you can get to eating salmon (without eating salmon).

Bioidentical Omega-3 Fatty Acids
Using a patented, gentle, cold water and enzyme process to extract naturally occurring marine phospholipids with the omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) creates a supplement that is much closer to nature and how people were meant to absorb and use these nutrients. Because of this process, omega-3 fatty acids are retained on their natural sn-2 position, and are carried by phospholipids – making them absolutely identical to the omega-3 fatty acids in the human brain. This perfect match allows the body to absorb and use the fatty acids much more efficiently. This is the way you’d get your omega-3s by eating fish – in the natural sn-2 position, not the sn-1 position into which they are twisted when extracted in fish oil. Researchers have found that the omega-3s naturally bound to these whole salmon phospholipids are up to 50 times better absorbed than fish oil.

One Tablet as Powerful as Ten to Twelve Capsules
Normally, you have to get people to take a lot of fish oil just to see a benefit – anywhere from 4 to 6 grams for results, and people have trouble adhering to a program of 10 to 12 (or more!) capsules a day. But with this new process, the recommended daily dose for healthy people is one tablet. It delivers bioidentical EPA and DHA bound to phospholipids for absorption that is far superior to fish oil, krill oil or squid oil.

Fish Oil Processing Changes the Natural Structure
Most fish oils are extracted from small, cold water fish, including: sardines, anchovies, herring, and other mixed fish. Then the fish undergo a lot of processing. The “cooling and pressing” steps, for example, bring the raw material close to boiling and coagulate the naturally-occurring proteins in the fish. This creates its own problems, as it requires large quantities of solvents (hexane and methanol to name two of them), and the need to reprocess the toxic waste that this method generates. But this heat method also changes the position of the fatty acids as well. Rather than being where nature intended them, on the sn-2 position on the carrier chain, the damaging heat-and-solvent method displaces the fatty acids to the sn-1 and sn-3 positions.^1,2 This might not sound like much, but if you think about it, small changes can be enormously important. These structural changes mean that the EPA and DHA are no longer bioidentical to those in the human body. How well the omega-3 fatty acids absorb for use in the body is a consideration with fish oils, too. That’s because fatty acids like EPA and DHA need to be carried from place to place. They are very “lazy” nutrients by nature. Being carried by triglycerides is a bit like being carried by a bicycle with a broken wheel—slow and inefficient.  Phospholipids, on the other hand, carry EPA and DHA like a race car – quite easily and very fast. In fact, there is a great deal of research ongoing to investigate other applications for natural phospholipids in the absorption process. Because the EPA and DHA in fish oils are carried by triglycerides, rather than phospholipids, people need very large doses of fish oil to get good results – usually several grams. Unfortunately, the problem with that approach is that fish oil doesn’t sit well in many people’s stomachs. They experience gastric discomfort, bad aftertaste, and “fish burps.” Until recently, that’s what everyone has had to deal with because that’s the nature of fish oil supplements. The good news is that the oils delivered omega-3s that your body greatly needs; the bad news is that it takes a huge amount of oil to do it, and oils are very unstable and often quite rancid.

Why Not Krill
It is true that krill is extremely well absorbed—better than fish oil—because the omega-3 fatty acids in krill are bound to phospholipids.  But there is a downside to krill oil. First, many are concerned about sustainability. Krill has never been a big part of the human diet—it is part of the diet of many ocean creatures, especially whales. Krill fishing is now banned off the coasts of California, Oregon and Washington. Also, krill play a role in helping to prevent climate change. Did you know that the krill biomass removes the equivalent amount of carbon from the atmosphere as is caused by the exhaust of 30 million cars? Lastly, because they are a tiny, shrimp-like creature and have high levels of cholesterol, many krill oils are extracted with hexane, which is a neurotoxic chemical.

Amazing Absorption Power of Salmon Phospholipids
Initially, absorption of phospholipid-bound omega-3 fatty acids from salmon was documented in a scientific report from the University of Nancy in France, which also incorporated data from an earlier 2004 study.^3,4 The absorption levels of omega-3 fatty acids in fish oil were compared to omega-3 fatty acids using this specialized process. The study used the gold standard, validated test of gastrointestinal absorption, called a ‘CACO-2’ study. What the researchers found was that these phospholipid-bound essential fatty acids were absorbed an average of 50 times the omega-3 fatty acid absorption over fish oil.⁵ Certainly, both phospholipids and triglycerides can act as carriers for omega-3 fatty acids. There have been many positive studies – and results – using fish oils. But I think the question remains: is there a safer, more convenient way for people to incorporate DHA and EPA into their daily regimen?

Pure and Safe
Plus – what too many supplements don’t like to acknowledge is that the source of the fish matters. Unfortunately, despite health claims made for fish oils, many manufacturers don’t give enough thought to the first and oldest rules of medicine: “Do No Harm.” They don’t realize, or want to admit, that certain wild species of fish (like salmon) are being harvested out of existence. Or, in the case of krill, that these tiny creatures make up the primary food source for whales, whose very presence on our planet is tenuous. Or, that PCBs are a concern in all fish oil products. Many exceed California’s Prop. 65 safety limits with just one dose. Because of the state-of-the-art tests and purity of the starting material, it would take 150,000 tablets of phospholipid-bound omega-3 from salmon to even come close to the safety limit. In a world where so many people want to eat fish, and where omega-3 fatty acids from fish are such an important natural medicine, how can we meet this demand while remaining sustainable? One answer is a process called “wild-farming.” Rather than dismal inland “fish farms” where fish are crammed together in small spaces with no natural food sources, the salmon used in this case are food-grade fish tended in the fjords of Norway and Scotland. There, the salmon have the comforts of home – deep, cool water, natural food, and plenty of space to swim, but without the predation; each fjord has marine-friendly nets that prevent predators from entering this gentle aquatic enclosure. And, because there is more of an element of control to these environments, there isn’t as much worry about heavy metal poisoning. Additionally, the talented people behind this supplemental form of omega-3s are extremely rigorous in their testing of the product. They conduct heavy metal analysis on every batch, analyzing for arsenic, beryllium, cadmium, lead, mercury and nickel. The results are verified by Inductively Coupled Plasma Mass Spectroscopy (ICP-MS). They’re testing is top of the line, and exceeds all United States standards for purity, including the Council for Responsible Nutrition’s specifications on heavy metals in fish oil, which is considered the benchmark of the industry.

Omega-3s Are Essential to Our Health
Without a doubt, the omega-3 fatty acids from fish oil have achieved remarkable things. After all, essential fatty acids (EFA’s) are integral to the membrane of cells, holding them together and protecting them against invaders. Essential fatty acids are also used to make hormone-like substances called eicosanoids, which regulate the secretion of hormones and digestive juices and influence the way cells divide and grow. Eicosanoids are responsible for both inhibiting blood clotting, and helping promote it when it’s necessary, such as after an injury. Plus, EPA and DHA from fish oil improve heart health and blood profiles, relieve pain through anti-inflammatory action, enhance immunity, elevate mood, and alleviate the symptoms of ADHD, diabetes, skin diseases, menstrual pain, and more. In fact, one of the most important uses of DHA is the promotion of brain and vision development in infants and children.^6,7 This neurological connection has led to research involving fish oil fatty acids in the treatment of Alzheimer’s disease and depression.^6,8-9 And for this, the increased bioavailability of phospholipid-bound omega-3s poses some exciting possibilities for neurological health. In an in vitro study published in the Journal of Neurochemistry, researchers pre-treated rat neuronal cells with  DHA from this phospholipid-bound omega-3 source for 48 hours before exposing these cells to soluble oligomers of amyloid betapeptide, which are known to cause the brain cell damage associated with Alzheimer’s.¹⁰ The study had an intriguing result: the DHA pretreatment greatly increased neuronal survival and reduced damage. The researchers concluded that “Such neuroprotective effects could be of major interest in the prevention of Alzheimer’s and other neurodegenerative diseases.”¹⁰ And, as for cardiovascular health, in a human open clinical trial, 40 healthy volunteers took two tablets of the specialized phospholipid-bound omega-3 fatty acids per day (providing 32.8 mg DHA and 10.4 mg of EPA per two tablets) without any modifications to diet or exercise habits. (I would recommend altering both, too) However, after 60 days, the participants’ saw their triglyceride levels drop by 16 percent, their total cholesterol decrease by 10 percent, and their HDL levels – the “good cholesterol” increase by 13 percent!¹¹ Those are extremely impressive results, considering there were no lifestyle changes here. While I believe that the pseudo-science linking high cholesterol to heart disease is a myth, I do strongly believe that cholesterol must be in balance for good health, with an excellent ratio of LDL to HDL cholesterol. Raising HDL cholesterol has a profound impact on preventing heart attacks and heart disease, regardless of your total number. Getting these components into everyone’s daily regimens is truly essential. It’s time to rethink the delivery of these nutrients, and that’s why I’m pleased about the specialized form of phospholipid-bound omega-3 fatty acids. It creates the first nutritional supplement that carries the long chain polyunsaturated fatty acids, EPA and DHA, directly to tissues, such as neural and cardiac cells. Besides that, the very process of putting together this form of omega-3s assures extraordinary purity and safety. These reasons—efficacy, safety, purity, stability (no rancidity), and one to two tablet a day dosing—are the reason that this specialized form of omega-3 fatty acids in supplement form is the first new “news” in omega-3 delivery science in a very long time. And this is why I recommend this form above all the others and I’m very glad to tell you about it.

References:

1. Thies F, Pillon C, Moliere P, Lagarde M, Lecerf J. Preferential incorporation of sn-2 lysoPC DHA over unesterified DHA in the young rat brain. Am J Physiol. 1994 Nov;267(5 Pt 2):R1273-9.
2. Bernoud N, Fenart L, Moliere P, et al. Preferential transfer of 2-docosahexaenoyl-1-lysophosphatidylcholine through an in vitro blood-brain barrier over unesterified docosahexaenoic acid. J Neurochem. 1999 Jan;72(1):338-45.
3. Parmentier M, Al Sayed Mahmoud C, Linder M, Fanni J, et al. Polar lipids: n-3 PUFA carriers for membranes and brain: nutritional interest and emerging processes. Oleagineux, Corps Gras, Lipides; Volume 14 (Issue 3):2007; p.224-9.
4. Bourre JM. Roles of unsaturated fatty acids (especially omega-3 fatty acids) in the brain at various ages and during aging. J Nutr Health Aging. 2004; 8(3): 163-74.
5. Analysis at the Nancy-Universite, INPL-ENSAIA; Laboratoire de Science et Genie Alimentaires, Vandoeuvre-les-Nancy, France.
6. Fish Oils. In: Hendler SS, ed. PDR for Nutritional Supplements. 2^nd ed. Montvale, NJ: Physician’s Desk Reference; 2008:208-214.
7. Kendall-Tackett K. Long-chain omega-3 fatty acids and women’s mental health in the perinatal period and beyond. J Midwifery Womens Health. 2010;55(6):561-7.
8. Rocha Araujo DM, Vilarim MM, Nardi AE. What is the effectiveness of the use of polyunsaturated fatty acid omega-3 in the treatment of depression? Expert Rev Neurother. 2010 Jul;10(7):1117-29.
9. Chang JP, Chen YT, Su KP. Omega-3 Polyunsaturated Fatty Acids (n-3 PUFAs) in Cardiovascular Diseases (CVDs) and Depression: The Missing Link? Cardiovasc Psychiatry Neurol. 2009;2009:725310. Epub 2009 Sep 27.
10. Florent S, Malaplate-Armand C, Youssef I, et al. Docosahexaenoic acid prevents neuronal apoptosis induced by soluble amyloid-beta oligomers. J Neurochem. 2006 Jan;96(2):385-95.
11. Arer M, Duclaut J. Assessment of biological and clinical effects of Vectomega among healthy volunteers. 2006; Clinique Medical. Rennes et St. Etienne.

A. Dear Carroll, I often ask people—do you take fish oil because you want the fish fat or because you want the omega-3 fatty acids, EPA and DHA? Most answer that they want the omega-3 fatty acids.

I recommend taking omega-3 fatty acids from salmon, naturally bound to phospholipids, which you can find in a tablet form. The advantage to this type of omega fatty acid supplement is that the absorption is increased up to 50 times over regular fish oil supplements, and the purity is vastly superior. Therefore, you only need one or two tablets a day instead of handfuls of fish oil capsules or spoonsful of fishy tasting oils. I suggest taking 1 -2 tablets daily

Healthy Regards!

Terry . . . Naturally

If you are a typical American, you are consuming 150 lbs. of sugar a year. This sugar addiction may explain why you are tired, achy, “brain fogged,” anxious, and unable to lose weight. In this fascinating new look at the four types of sugar addicts, Dr. Jacob Teitelbaum will teach you how to zero in on what is causing your sugar addiction – and how to eliminate it!

A. Dear Blake, Because of its alkaline nature, tablet and capsule forms of potassium can damage the stomach lining if the tablet or capsule “sits” on the stomach lining for prolonged periods of time. Therefore, by law, potassium in capsules or tablets is only available in 100 mg per dose strength.

If you are looking to increase your potassium intake, I recommend a formula that includes potassium as part of a food matrix of ground Nordic flaxseed. Because the potassium is incorporated into this food matrix, it doesn’t “sit” in the stomach. That means the level of potassium can be much more significant – 500 mg! That’s 5 times the amount you’ll see in the very strongest stand-alone supplement form.

As always, I encourage you to speak with your doctor concerning incorporating dietary supplements into your daily regimen. My advice should never replace the advice of your health care professional

Healthy Regards!

Terry . . . Naturally

Difference? Or Disease?
I do not think it is legitimate to identify learning and behavior differences as a “disease” or “disorders.” Many respected doctors, researchers, and educators believe that the problems we call Attention Deficit Disorder (ADD) and Attention Deficit/Hyperactivity Disorder (ADHD) are merely more extreme points on an entirely normal continuum.  Thom Hartman, noted psychotherapist and author, writes in his book “The Edison Gene: ADHD and the Gift of the Hunter Child” that ADD/ADHD is not a disorder but a trait that provided valuable survival skills for hunter-gatherer societies (i.e., what we label as “ADHD”, high activity levels, quick decision making, risk taking, and constant monitoring of the environment for changes – which we call “distractibility” today). And in his book “ADHD and Secrets of Success” he points out that nearly all successful entrepreneurs are born “hunters” (i.e., what we label as “ADHD”). It is also true that our environment and attitudes promote attention and activity issues in children. For example, our sedentary lifestyle leads us to view children who can’t sit still as abnormal. We expose kids to six types of multimedia experiences simultaneously, and then wonder why they can’t pay attention to a teacher at a plain black chalkboard. Certain artificial ingredients in foods, lack of healthy, uninterrupted sleep, and a dearth of exercise can interact to cause problems in children already wired to behave in more active and impulsive manners. So while I don’t think we should label and stigmatize these children (and adults!), I do believe that there are ways we can improve health and reduce some of the issues associated with these traits. Many parents are not in favor of stimulant medications such as Ritalin® or Adderall, which can have significant side effects, such as sleep interference and growth retardation. They want to help their children focus and concentrate – but prefer to avoid the drugs altogether, or find alternatives to the drugs to use when school is not in session and they don’t give the medications.

Nutrition and ADHD
While study results are mixed, most experts agree that dietary changes can sometimes be helpful. I strongly believe that it is important to eliminate gluten-containing foods, foods with artificial flavors, sweeteners, colors and preservatives, and refined sugars from children’s diets. Instead, I encourage parents to give their children a low carbohydrate (rated 50 and below on the Glycemic Index), high quality protein diet: fish, eggs, low fat meats, chicken and real butter (never margarine). Also important are healthy fats, such as olive oil and flax seed oil. These oils are a source of healthy omega-3 fatty acids. Many studies have found that low levels of omega fatty acids are often found in children with hyperactivity, depression, and other ADD symptoms. Making changes in the diet to increase intake of these important nutrients has been found to reduce hyperactive behavior and improve learning ability.

Omega 3 Fatty Acids, Phospholipids and ADHD
Omega fatty acids are highly concentrated in the brain, so it is not surprising that they are so important for memory, focus and behavior. In addition to olive and flax oil, fatty fish is also an important food source for these nutrients. While I certainly encourage everyone to consume plenty of fresh fish in their diets, I do realize it is not always a favorite of children. You also have to be concerned that some fatty fish are notorious for mercury content, which is especially harmful to children. Therefore, I recommend supplemental omega-3 fatty acids (DHA and EPA) from salmon bound to phospholipids in a tablet dosage form. This process, called “vectorization,” increases the absorption of omega 3 fatty acids about 50 times that of fish oil. In fish oil, the DHA and EPA are transported by triglycerides, which are very poor carriers of these important essential fatty acids. Phospholipids, on the other hand, are excellent carriers of DHA and EPA. This means you can give therapeutic amounts of omega 3 fatty acids in a small tablet instead of multiple large softgels or spoonfuls of fishy liquid oil. Additionally, these naturally-occurring phospholipids are themselves extremely brain healthy. One type of phospholipid called phosphatidylserine, has several clinical studies on its impact on focus, attention, memory and mood.

Other Important Nutrient Formulas
There are many nutrients, including DMAE, L-tyrosine, taurine, phosphatidylserine, black currant, grape seed, and specific vitamins which have been shown to be of benefit in the treatment of ADHD. They influence different pathways, which is why I like to recommend them in a combination formula. Vitamin B, the amino acid L-tyrosine, and DMAE aid in the function of neurotransmitters, which are messengers in the brain. Phosphatidylserine, which we discussed in conjunction with omega 3 fatty acids, is a specific kind of phospholipid that is important for cell membranes in the brain, as well as helping to create neurotransmitters that are important for memory, attention and focus. In clinical trials of children with ADD, phosphatidylserine was able to improve attention and reduce symptoms. In fact, 11 of 18 children receiving phosphatidylserine had no further ADD symptoms at all. In addition to this, the herb rhodiola has long been used for its ability to increase focus, concentration and memory, especially during stressful times (such as final exam testing for students). I discuss these and other nutrients in my article, Natural Solution for ADD and ADHD, which is available on the terrytalksnutrition.com website.

Stress and Anxiety
It has been frequently reported that people with ADD/ADHD (both adults and children) have an increased risk of emotional disturbances as well, particularly depression, social phobias, and anxiety. Some studies have found that girls with ADD/ADHD are more likely than boys to suffer from anxiety. Whether this is a component of the trait or the result of social feedback and academic difficulties causing distress, relieving anxiety improves mood and concentration. To this end I recommend a specialized Echinacea extract from Echinacea angustifolia. Researchers at the Academy of Science in Hungary discovered that certain plants of this species, when grown in the proper environment, and harvested and processed in a specific way, yield an extract high in certain plant compounds which bind to brain receptors and trigger feelings of calm and relaxation. This extract, unlike prescription medications, does not cause any significant side effects and is safe for school-aged children. Dosage is extremely important, however. More is not better – only 20 mg at a time and no more, is all that is necessary for beneficial effects. In fact, taking more than 20 mg per dose can cancel out the anxiety-relieving properties.

Not Just Surviving, but Thriving!
The world is a richer place because no two individuals are the same. Yes, it can be challenging if your children have traits identified as attention deficit and/or hyperactivity, but as they grow and mature, some of these behaviors may even come to be seen as unique gifts of energy, spontaneity, risk-taking and creativity. The goal is to promote healthy brain function, improve mood, enhance self-esteem and avoid stigmatizing kids that they are somehow less than others. In fact, they may well be so much more! Perhaps the greatest inventor in history, Thomas Edison, had what we would now call ADHD. You might recognize a few other notables who were either “diagnosed” or whose biographies lead us to believe they had these traits as well: Babe Ruth, Benjamin Franklin, Walt Disney, the Wright Brothers, Andrew Carnegie, Albert Einstein, and even the singer, Cher. With the help of supportive teachers and parents, healthy diet, and supplements improving focus and attention, children with this trait can lead a more relaxed, comfortable, and productive life. With ADHD behavior refocused, children are free to be what they are meant to be!

For a PDF version of this article, click Here.

A. Dear Deborah, I think the best way to treat dry skin is through an internal process. Therefore, I would suggest giving them a teaspoon of sesame seed oil or flax seed oil daily. Feel free to add the oil to any food that makes it convenient to mix and feed them. Try this for a couple of months to see if it resolves the issue. If not, I would suggest consulting with the girls’ doctor to determine the cause of the dry skin.

Healthy Regards!

Terry . . . Naturally

A. Dear Carol, First, you need to investigate the cause of your constipation, if you have not already done so. Constipation can be a sign of dehydration, lack of fiber in the diet, medication side effects, sluggish bowel function, or even more serious illnesses, so it is important to make sure there is not an underlying problem you need to address.

Assuming that your constipation is NOT due to an underlying illness, I suggest you find a brand of magnesium oxide or citrate at your local health food store and slowly increase the dosage until you have proper elimination. Magnesium is hydroscopic, which means it takes more fluid into the colon to soften and discharge the stool. When you find the right dosage to eliminate the constipation, you can then experiment regulating your bowel movements with the level of magnesium that’s effective.

Healthy Regards!

Terry . . . Naturally

Do you suffer from any of these common problems: PMS, urinary tract infections, mood swings or depression, menopause hot flashes, or fatigue? Women’s health expert Dr. Jaclyn Chasse will join us to discuss powerful natural medicines that can assist in maintaining hormone balance, managing stress, and supporting a healthy physical body throughout your lifespan. From puberty through menopause, she will help you feel your best!

Duration of response and occurrence of relapse/recurrence was measured by re-evaluating the responders in a controlled-clinical trial (final score of ≤10 according to HAMD at the end of the clinical trial) according to the Hamilton Rating Scale for Depression (HAMD).

In total, 30 (19.5%) of the 154 responders were diagnosed with a relapse. The numbers of patients with relapses were highest in the citalopram group (14 of 54), whereas patients who were treated with Hypericum extract STW 3-VI showed the lowest relapse rate (8/54); patients from the placebo group showed a relapse rate of 8/46. No difference in the severity of relapse could be observed. The duration of response was longest for the Hypericum group (1817 days), intermediate for the citalopram group (1755 days) and shortest for the placebo group (802 days).

Hypericum extract STW 3-VI is more efficient in lowering the relapse and recurrence rates of responders, when compared to citalopram and placebo. In addition, duration of response was increased in the group treated with Hypericum extract STW 3-VI.

Click Here to visit the journal website. Subscription required to view the full text of the article.

A. Dear Juanita, Oral lichen planus is an inflammatory condition that affects the mucous membranes inside the mouth. It often appears as white, lacy patches; red, swollen tissues; or open lesions that may cause burning, pain or other discomfort. The condition is autoimmune in nature, meaning it is caused when the body’s own immune system mounts an attack against itself (in the case of oral lichen planus – on the mucous membranes of the mouth). I can understand your distress but be assured that there are natural options available.

When it comes to the health of your teeth and gums, good dental hygiene – brushing and flossing, plus regular checkups – is essential. In addition, I believe there are supplements you can take that will help to alleviate some of the painful and bothersome symptoms associated with oral lichen planus.

I would recommend adding curcumin to your daily regimen. Curcumin, a compound found in the spice turmeric, is a potent antioxidant and powerful anti-inflammatory that works, via multiple pathways, to benefit overall health. I recommend taking 750 mg of curcumin twice daily.

To this, I would also recommend adding a formula that contains a special combination of just boswellia and curcumin. Curcumin and boswellia are two Indian plants that exhibit very effective anti-inflammatory properties, which will help to further reduce pain because of their anti-inflammatory properties and their ability to promote tissue repair. I recommend taking 1 softgel of this combination twice daily.

When looking for either formula, keep in mind that standard curcumin is very poorly absorbed, so make sure the products you choose feature a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin.

It’s also important to find formulas that feature a boswellia extract that has filtered out the majority of beta-boswellic acid, to at least 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. You also want a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid (AKBA), the most active component of boswellia.

My last recommendation would be a blend of concentrated plant oils that features peppermint, clove, cinnamon, and oregano oils. Each of these oils has antibacterial and anti-inflammatory properties. Chew one softgel of this oil blend three times daily. For best results, I encourage you to chew or dissolve the softgel and allow the oil to remain in your mouth for at least 15-30 seconds, swishing it between your teeth. At the end of the 15-30 seconds, you can either spit it out or swallow it.

Just be sure to choose a formula which features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits.

Healthy Regards!

Terry . . . Naturally

A. Dear Laura, DGL, otherwise known as deglycyrrhizinated licorice, is an extract of licorice. The reason this licorice extract is known as DGL is because the glycyrrhizinic acid, a compound in licorice which can raise blood pressure, has been removed. DGL is a strong antioxidant, antimicrobial agent, and helps reduce inflammation. It also helps soothe the stomach and intestines by keeping the mucosal lining strong and intact, which can be beneficial to individuals who suffer from IBS, ulcers, heartburn and indigestion. DGL has not been shown to interfere with any medication or supplements.

For some time it was thought that DGL needed to be chewed to be effective. However, a clinically-tested, effective DGL is now available in a capsule form. In fact, new research involving this special extract of DGL has found that because of its high flavonoid content and antioxidant activity, it yields more potent effects than standard DGL extracts. Therefore, it provides benefits at a lower dosage – only 300 mg is needed versus the usual 1500-3000 mg. And while most chewable forms of DGL recommend taking the product 15-20 minutes before a meal, the encapsulated form needs only to be taken twice daily to provide benefits.

When purchasing DGL, make sure to look for a product that contains a DGL extract standardized to contain 3.5% glabridin, with greater than 10% total flavonoids per dose.

Healthy Regards!

Terry . . . Naturally

A. Dear Diane, I am sorry to hear of your struggles. The sciatic nerve is the longest nerve in the body and runs from the spinal cord to the buttock and hip area and down the back of each leg. It controls many of the muscles in the lower legs and provides feeling to the thighs, legs and feet. Sciatica refers to pain that often develops due to the sciatic nerve being compressed or “pinched”. The pain can vary widely, from a mild ache to a sharp, burning sensation or excruciating discomfort. Fortunately, I do have some clinically-tested, safe, and effective nutrients that can make a big difference.

I would first recommend a combination of bioavailable curcumin with boswellia, DLPA and nattokinase to address your pain. Each ingredient works in a slightly different manner to get you comfortable as quickly as possible. I advise taking one to two capsules of this blend three times a day.

I believe you would also benefit greatly by taking a blend of nutrients including B vitamins, biotin, alpha lipoic acid, chromium, zinc, among others. B vitamins (B1-B3, B6, B12, Folate, and Pantothenic Acid) help nerves function better, delay damage to nerves, and reduce the frequency and intensity of the pain symptoms. Alpha lipoic acid (ALA) can boost levels of glutathione, one of the body’s natural antioxidants, which helps protect nerves from oxidative damage. Current research also shows that ALA can help reduce pain symptoms. Extremely effective as an antioxidant, zinc also helps to promote tissue healing. When looking for a formula, choose one that features B vitamins in their “active” forms, as well as minerals in the form of amino acid chelates. This allows the B vitamins and minerals to be transported directly into the cells of the body, so they can get to work right away. I recommend taking 1 capsule of this formula three times daily. You can then reduce the dosage, when desired.

As always, I encourage you to talk with your doctor and see what he/she thinks of using the protocol I have recommended.

Healthy Regards!

Terry . . . Naturally

While a cold may not be very dangerous on its own, it can lead to something that can be life-threatening: bacterial infections like pneumonia and bronchitis. When you are infected with a cold virus, it can cause more fluid than usual to accumulate in our sinuses and lungs-hence the runny noses, sneezes, and coughs. These warm, dark, wet places are a perfect breeding ground for bacteria that cause lung and sinus infections. Also, since the immune system is busy battling the cold virus, it may run out of steam when the bacterial invaders come along. These bacterial invasions are called “secondary infections” because they follow in the wake of the common cold. And with everything you may have heard in the news, I probably don’t have to tell you that flu (influenza) viruses can be anywhere from mild to life-threatening. Their survival outside the body is better, too, as some strains can live for 24 hours on hard surfaces and up to 12 hours on soft. That makes these viruses much more likely to hitchhike on a passerby. So it is extremely important to focus on prevention, especially during cold and flu season. And anything that can shorten the duration (how long it lasts) and severity (seriousness of symptoms) can be tremendously important, since there are no medical cures for either the common cold or influenza. Since symptoms vary greatly and are of different levels of concern based on your health history, I would highly recommend that you consult your physician as to the best way to treat any illness at the onset.

Personally, I prefer not to subject myself to a flu shot or take medication that can also cause side effects. I want my body and immune system to adjust to the virus and, in turn, become stronger for the next onslaught of the cold and flu season. I have a concern that reliance on flu shots and medications are keeping our immune systems from the natural strengthening that occurs with exposure. I wonder if this missed opportunity to strengthen our immune response leaves us ill-prepared to react to other viruses and bacteria.

According to market researchers, the majority of people with common colds are self medicating. Conventional therapies for cold and flu focus primarily on temporary symptom relief, and include over-the-counter fever reducers, anti-inflammatory drugs, and decongestants. However, should I become ill, I have discovered two herbal ingredients that I would highly recommend to enhance the body’s ability to fight off the cold and flu.

The first herb is the root of Pelargonium sidoides (Umckaloabo). This herb traditionally was used by the South African Zulus for hundreds of years to treat coughs, colds, upper respiratory tract irritations, tuberculosis and gastrointestinal complaints. It is still a natural medicine prescribed by traditional healers in South Africa. According to the book Tradition Culture and Development in Africa by Ambe J. Njoh, an Englishman, Charles Stevens, with tuberculosis traveled to South Africa in 1897 in search of treatment. He encountered a doctor of traditional African medicine who prepared for him a decoction of Pelargonium sidoides. He recovered completely, and subsequently brought the plant home with him to England, where he created a medicine called “Steven’s Consumption Cure,” which became very popular.

In the early 1920′s, a Swiss medical doctor, Dr. Adrien Sechehaye, became interested in this pelargonium decoction and brought it to Switzerland, where he successfully treated over 800 patients with tuberculosis, between 1920 and 1929. In 1929, he published a collection of these medical case studies. With the advent of synthetic drugs in the 1930s, interest in botanical medicines began to decline, and Pelargonium languished for fifty years until it was revived by European renewed interest in beneficial herbal remedies.

In Germany, pelargonium has been prescribed over-the-counter since 1983 and German doctors have observed widespread effectiveness against infections of the sinus, throat and respiratory tract. Double-blind, placebo-controlled studies on patients with acute bronchitis confirmed that extracts of Pelargonium sidoides are effective in treating this ailment.

Encouraging results have been achieved in children as young as six years of age, especially those who have not responded well to repeated treatments with antibiotics. In a recent double-blind, placebo controlled study, 103 people with the common cold were given either Pelargonium sidoides or a placebo. After 5 days, the reduction of symptoms was almost double in the pelargonium group. After 10 days, 78.8% of the pelargonium group was completely cured, vs. only 31.4% of the placebo group. [Lizogub VG, Riley DS, Heger M. Efficacy of a pelargonium sidoides preparation in patients with the common cold: a randomized, double blind, placebo-controlled clinical trial. Explore (NY). 2007 Nov-Dec;3(6):573-84.] Pelargonium sidoides is considered antibacterial, antiviral, and an expectorant.

This triple action attacks the acute infection at its root, no pun intended, and strengthens the immune system, helping to prevent re-infection. Due to its bacteria-killing and immune modulating characteristics, pelargonium is a good choice when treating the cold, flu, and other respiratory illnesses. The numbers speak for themselves.

Americans suffer over 500 million colds every year, which is estimated to cost $40 billion dollars annually. Medical treatment is 45% of this cost and 55% is due to indirect costs, such as missed work days. Another $3 billion dollars is spent every year on OTC medications that do little good and in some cases, much harm. In Germany, where botanical medicine is main-stream, pelargonium was the number two preparation sold for cold and flu in 2007, amongst all OTC pharmacy drugs. It has been clinically studied and proven to reduce the severity and shorten the duration of colds and flu. In all the studies thus far conducted, there has been no toxicity or significant side effects observed. Pelargonium root can have a huge impact on keeping you healthy and keeping your immune system strong.

My second herbal preparation is a clinically proven, standardized extract derived from the plant Andrographis paniculata, commonly known as the “King of the bitters,” and widely used in Ayurvedic medicine. I take this along with pelargonium as my personal formula for health. My experience has been that these two herbs together are much better than either one alone. Strong clinical evidence supports the beneficial effects of andrographis in the management of the common cold, both for prevention and reducing the intensity of symptoms, particularly sore throat and nasal secretions. Two systematic reviews of available clinical studies have further highlighted these conclusions. Andrographis has been shown to possess immune-stimulant and anti-inflammatory activities in scientific studies. In one double-blind, placebo-controlled trial, a very special andrographis standardized extract was administered to 223 adults with uncomplicated upper respiratory tract infections (URTI). There was a significant decrease in the symptoms of URTI compared to the placebo group. None of the studies indicate any serious adverse side effects. In addition, andrographis has a long traditional-use history, with no safety issues reported. If I were to come down with a cold or flu, the combination of pelargonium root and andrographis would be my choice to relieve symptoms and help me recover much faster. It is my favorite combination to boost my immune system and help assure a healthy upper respiratory tract. This combination can be used when you start to become ill, or it can be used long term as a preventative, especially during cold and flu season, to give your body the extra immune strengthening it needs. You can even use it every day to fortify your immune system.

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A. Dear Tina, Good for you! While there is no easy solution to losing weight, there are legitimate, clinically-studied herbal products that, in combination with healthy diet and exercise, can help make weight loss and weight maintenance easier.

There are three supplements that I like in particular for weight loss and weight management. These include products to help reduce carb and fat absorption and to support healthy metabolism.

A combination of green maté extract, decaffeinated green tea leaf extract, and apple extract can set the foundation for your weight loss regimen – helping to give your metabolism a boost, improve energy, suppress appetite and burn fats. I recommend taking 1 capsule of this blend twice daily with meals.

My next recommendation is white kidney bean extract. White kidney beans contain a compound called phaseolamin, which neutralizes alpha-amylase, the enzyme responsible for breaking down carbohydrates. By reducing alpha-amylase, the net result is that you absorb fewer calories from carbs. Take 2 mg right before any carb-heavy meals, like pasta, pizza, bread, noodles, rice, oats, or white potatoes. It has been my experience that it takes a few weeks for your body to start shedding some noticeable pounds. Be patient and after a few weeks, you will start to notice some big changes.

Lastly, I recommend Lesser Galangal, which has been found to contain naturally occurring compounds that reduce fat absorption from the diet by inhibiting the activity of the fat-digesting enzyme, lipase. Taken before a fat-containing meal, this herbal extract will block up to 38% of dietary fat. Make sure to look for a formula that is standardized to 20% 3-methylethergalangin, the most active compound in Lesser Galangal. You also want to choose a product that is enteric coated, which allows the tablet to pass through the digestive tract and be released in the intestines for maximum effectiveness. I recommend taking 100 mg of Lesser Galangal with each meal.

While weight loss is not easy, using these three products in conjunction with diet and exercise can be highly effective in helping reach your goal.

Healthy Regards!

Terry . . . Naturally

A. Dear Danica, Menopause can be a challenging time for women, as this inevitable fact of life brings with it a host of symptoms – sometimes severe, and sometimes not – that need to be addressed in order to keep a healthy, vibrant life and a positive perspective. Unfortunately, many of the conventional choices available to women have risks associated with them – some of them serious.

I do have good news – there are natural ingredients that can help fight the mood swings, night sweats, hot flashes, and other symptoms. I highly recommend taking a complex of herbs that includes extracts of hop cone, pomegranate, and black cohosh.

Most people have heard of the hop plant’s ability to promote sleep – which is certainly important for anyone dealing with night sweats – but this plant provides other benefits, too. First, hops contain naturally-occurring phytoestrogens – compounds that have mild estrogenic effects and can help relieve common menopause symptoms such as hot flashes and night sweats. Based on many studies done in Europe, hop cone extract has consistently been shown to be safe and effective. Better sleep, combined with the fact that hop cone extract also helps stabilize mood swings, enhance concentration, and decrease irritability, takes care of a lot of the stress of menopause. Look for a patented hop cone extract with a high flavonoid content standardized for 8-prenylnaringenin (8-PN), the most active compound in hops.

A strong free radical fighter, pomegranate has been shown to support a variety of health concerns for women during menopause, including joint function, skin health, and healthy breast cell development and function. The key is finding a formula that contains a strong pomegranate extract standardized to contain 60% (or higher) polyphenol content.

Black cohosh is one of the best known natural treatments for the relief of hot flashes, night sweats, and other symptoms of menopause. It was used as a medicinal plant by the Native Americans, and has been the focus of research (and real life use) for over 50 years. Black cohosh is an interesting botanical that over the course of decades of study and use has been shown to safely and effectively relieve hot flashes, night sweats and other symptoms. Look for a black cohosh extract that is standardized to contain 2.5% triterpene glycosides.

I believe that this combination of botanicals can provide a very complete approach to dealing with not only the symptoms of menopause, but those additional health concerns faced by many women during that challenging time of life: bone and heart health, energy, and weight management. While each botanical is a strong contender to help overcome symptoms, I think they are much stronger in combination. I recommend taking 1,120 mg of the hops cone, pomegranate, and black cohosh extract combination daily.

Healthy Regards!

Terry . . . Naturally

When you have high blood pressure, you need to find a way to lower it. It is crucially important to take the pressure off your brain and heart and kidneys. Your doctor likely told you that you need to make lifestyle changes or to take prescription medications to bring it down. But did you know that just eating a handful of almonds every day can help reduce your blood pressure? Extracts of olive leaf and hibiscus can also safely and effectively lower blood pressure.

But first, let’s quickly review some additional background information on high blood pressure, or hypertension.

What the Numbers Mean

High blood pressure can signal that your heart is working beyond its capacity. The measurement of blood pressure is reported in two numbers. The “top number” or systolic pressure, is the force of the blood against the artery wall as the heart contracts. The “bottom number” or diastolic pressure, is the pressure when the heart is resting between beats.

A “normal” pressure for a resting adult is 120/80. Blood pressure can change with exercise or if you are having a stressful moment, but 120/80 is what is considered average. 140/90 is high blood pressure, and the range of 121-139/80-90 is what is known as “prehypertension.” This is pressure that is above what is typically considered normal, but is not elevated enough to classify as high blood pressure. However, we now know that even pre-hypertension can lead to damaged arteries and should never be ignored.

If your blood pressure is 200/120 or higher, you need to seek treatment immediately. Please do not ignore this condition as it can truly be serious.

Consequences of Uncontrolled High Blood Pressure

The tissues of our arteries are made to stretch to allow blood to flow easily through. But if the pressure on the arteries increases, it gets more and more difficult for the artery wall to continue to stretch. Overstretched arteries can develop weak spots that are at high risk to tear (rupture), the cause of strokes and aneurysms. A build up of plaque in the arteries and veins leads to narrower vessels and increased blood pressure – meaning your heart is working harder and harder to keep blood circulating. Think of how water from a hose sprays out faster and harder when you partially block the nozzle with your finger. That is what happens in your arteries when they become partially blocked by plaque. The blood moves with greater and greater force, putting more and more pressure on the artery walls.

High blood pressure should be taken seriously. If it is not treated, it can lead to

• Heart failure

• Heart attack

• Stroke

• Vision problems and blindness

• Kidney failure

Prescription Drugs to Lower Blood Pressure

There are many different prescription medications used to lower blood pressure. Each works in different ways and each has potential side effects, some significant. However, as much as I wish everyone could avoid synthetic drugs altogether, there are times when they are necessary. I know from the personal experience of a long time friend how dangerous uncontrolled high blood pressure can be.

I would never advise anyone to just stop taking high blood pressure medications and try a natural product instead. What I do think is that with better lifestyle choices, and the use of natural products like olive leaf and hibiscus, you can work with your doctor to reduce the dosage of medications, or if you are pre-hypertensive, perhaps delay or avoid the need for prescription drugs altogether.

Add Almonds

I frequently recommend a handful of almonds when I’m asked for suggestions for healthy snacks. Did you know that a one ounce serving (a handful) contains 50% of the Daily Value for vitamin E, and 25% of the Daily Value for magnesium – nutrients that promote healthy heart function? More importantly, almonds are full of healthy monounsaturated fats. Contrary to what most people believe, saturated fats are not unhealthy and do not cause heart disease. Your body needs healthy fat for the proper functioning of your brain and nervous system. It does not need chemically manipulated, hydrogenated fats from processed foods. Not a single study has ever shown that reducing intake of saturated fat will reduce the risk of heart disease.

The opposite is actually true. The good fats in almonds are heart protective! In fact, almonds have been shown in clinical research to reduce blood pressure, as well as increase the good cholesterol, HDL, and lower the inflammatory marker, C-reactive protein. All this adds up to a stronger, healthier heart. You may be afraid of almonds because they are high in calories. Don’t be. A clinical study of 9000 people found that those who ate almonds at least twice a week were 31% less likely to gain weight than those who didn’t. A handful of almonds is more filling than the high sodium, high sugar, processed snacks most Americans consume. You will feel full and your heart will thank you!

Olive Leaf

Olive oil and extract from olive leaves are both good medicine for your heart. Like almonds, olive oil is full of beneficial, healthy (monounsaturated) fats, and antioxidants. Adding olive oil to your diet can reduce your risk of heart disease by lowering levels of bad LDL cholesterol and raising good HDL cholesterol levels. Look for virgin or extra virgin olive oil, as it has the least amount of processing and the highest levels of beneficial compounds.

Olive leaves have also been shown to reduce blood pressure. In a clinical trial, administration of a special olive leaf extract lowered systolic pressure by 11 points and diastolic pressure by 5 points. The participants experienced additional benefits – their LDL cholesterol levels went down as well. Similar results have been reported in other scientific studies. Exactly how olive leaf works to lower blood pressure is not fully understood at this time. Researchers believe that it is a combination of its antioxidant activity (much more powerful than vitamin E) which protects the walls of the blood vessels, and because it acts as a vasodilator – that is, it helps widen narrow blood vessels so that blood flows more easily and with less effort by the heart. I recommend looking for an olive leaf extract standardized to the compound oleuropein, which is the key compound associated with olive leaf’s ability to reduce blood pressure.

Hibiscus

You may think of hibiscus as just a beautiful flower. Red hibiscus flowers are often worn tucked behind an ear by women in South Pacific areas such as Hawaii and Tahiti. However, the hibiscus flower has many uses beyond being a decoration. It is brewed as a tea that is consumed in many tropical areas of the world – the Caribbean, West Africa, and even in the Middle East. Researchers testing the effects of hibiscus tea found that it can significantly lower blood pressure. In one study, participants with mildly elevated blood pressure consuming hibiscus tea experienced a 7 point drop in systolic blood pressure.

Participants with higher blood pressure levels (over 129) had up to a 14-point drop. In a comparison test with the blood pressure medication lisinopril, people drinking hibiscus tea had better blood pressure reduction than those taking the synthetic drug, and with absolutely no side effects at all.

Hibiscus contains compounds called anthocyanins, which work in a similar way to some drugs used to lower blood pressure. These plant compounds are angiotensin-converting enzyme (ACE) inhibitors. To put it simply, they work by moderating the activity of an enzyme that can cause blood vessels to narrow and blood pressure to increase. This natural ACE inhibitor helps keep blood vessels relaxed and open and therefore blood pressure goes down.

Conclusion

Managing your blood pressure is one of the healthiest gifts you can give yourself. Please do not take these numbers lightly. The higher your blood pressure, the harder you are working your body and the more pressure you place on vital organs. Weight loss, activity, cooking with olive oil instead of saturated fats, substituting healthy snacks such as almonds for high sugar, high sodium processed foods, relaxation, and a good night’s sleep are a healthy prescription for keeping your blood pressure in the healthy range, and if that isn’t enough, add in standardized olive leaf extract and hibiscus. These two herbs can have a profound effect on your blood pressure, and on the rest of your life.

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A. Dear Debbie, Stevia, which comes from an herb in the chrysanthemum family called Stevia rebaudiana, is very safe and has over 20 years of research behind its safety record and acceptance as a sweetener. Native to the rain forests of Brazil and Paraguay, the leaves have been used for centuries by native people to make sweet teas, or to sweeten other foods, with no evidence of harm.

While it does have an off taste that most people need to get accustomed to, if you find the taste acceptable it’s quite safe to use. Personally, I don’t like it because of the taste. My preference is for good, raw unheated honey.

Healthy Regards!

Terry . . . Naturally

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A. Dear Stuart, The curcumin-boswellia-DLPA-nattokinase pain formula is fantastic for dogs. I would recommend giving your dog 1 or 2 capsules daily, long-term. The formula is very safe, so there is no need to cycle the dosage. In fact, we have observed that when used long-term, it provides additional benefits.

On a personal note, we have two Australian Shepherds (Buddy and Bella), which you can see in the upper left hand corner of the homepage on my website Terry Talks Nutrition.  We give them the same pain formula, along with high absorption curcumin, a good probiotic, and omega-3 fatty acids.

Healthy Regards!

Terry . . . Naturally

However, when you scratch the surface of most of these multiples, you’ll find that the so-called “specialized formulas” are really just window-dressing ingredients added to a very basic formula. Essentially, there’s no real difference between most of them. Many multiples provide at least some of the nutrients you need every day – vitamin A, vitamin C, and so forth. But most of them don’t provide the forms of critical nutrients you need. In fact, most multiples are dumbed down with lowest-common denominator ingredients that your body probably won’t absorb, and therefore, can’t derive any benefit.

In this Terry Talks Nutrition^®, we won’t cover all of the nutrients you need every day – that’s pretty familiar turf for most people. Instead, we’ll take a look at the crucial forms of the nutrients you need, and what to look for when selecting a truly effective multivitamin.

Important B Vitamins

A lot of people are deficient in B-vitamins – even if they’re taking a supplement. There are a couple of reasons for this. One is that some people can’t absorb B-vitamins well. As we age, malabsorption of vitamin B12 becomes more prevalent due to changes in protein and enzyme levels and in the digestive tract. For instance, if pancreatic enzymes are in short supply, a specialized protein in the stomach, called intrinsic factor, won’t support vitamin B12 absorption. This is not an uncommon situation. In fact, it affects about 10% to 15% of individuals over 60 years old.

Not All B-Vitamins are the Same!

The second reason may surprise you: it’s estimated that up to 30% of the total population cannot fully utilize the B-vitamins from food and supplements, so getting the right forms of B-vitamins – especially those which need no conversion by the liver – is vitally important.  B-vitamins support healthy energy levels, blood pressure, carbohydrate metabolism, amino acid production, nerve signal transmission, healthy muscle response and exercise recovery – you name it. And women who are pregnant or nursing absolutely need to get B-vitamins plus folic acid (better yet, folate) in their regimen to help prevent birth defects.

Three absolute “must-have” B-vitamins include:

B6 as P-5-P (Pyridoxal-5-Phosphate): Vitamin B6 is available in multiple forms, but only one is the bioactive form of vitamin B6 used in the human body – Pyridoxal-5-Phosphate, or “P-5-P”. By providing this necessary nutrient in the P-5-P form, it doesn’t require conversion by the liver, so it can bypass that step.

B12 as Methylcobalamin: The vitamin B12 you’ll find in most supplements isn’t all that usable by the body. It’s usually in the cyanocobalamin form, which requires conversion by the liver, so its value can be limited. However, by supplementing with the methylcobalamin form, the nutrient is already in the ultimate form that the body needs. It provides much more targeted support for your nervous system, vision, and heart than you’re going to get with cyanocobalamin, which has to go through a cumbersome conversion and absorption process, rendering the actual amount of usable B12 quite a bit smaller than the milligram amount listed on the bottle.

Folate as Methylfolate: Like P-5-P and methylcobalamin,  methylfolate is an active form, versus the more common folic acid. Folates are critical for everybody, but especially for women who are pregnant or planning to become pregnant. You don’t want to guess whether or not you are an efficient converter of folic acid, so it’s very important to use the methylfolate form. This active form of folate goes to work in the body right away, like the other bioactive B-vitamins I’ve recommended. Aside from its well-known value in preventing birth defects and supporting cardiovascular health and the activities of B6 and B12, recent research shows that methylfolate may help people with depression. It’s not surprising, given that approximately 70% of individuals with major depressive disorder (MDD) also show a genetic predisposition to folate deficiency. Even those who aren’t struggling with depression could use a better form of folate – deficiencies can lead to irritability, general weakness, mental fogginess, and fatigue.

Amino-acid Chelated Minerals

Why chelated minerals? Because minerals are difficult for the body to absorb. A “chelate” is a bond between a mineral (often called “inorganic”) and an organic molecule structure, called a “ligand” that helps the body absorb the mineral during digestion. Amino acids are excellent “shepherds” of minerals through the intestinal wall, because this form can be transported directly into the cells of the body, so it can get to work right away.

Minerals are essential. For example, if you’ve been hearing about “metabolic syndrome” – the clustering of weight, blood pressure, and diabetic problems into one, part of the reason could be a deficiency of magnesium. Being deficient in magnesium makes you more susceptible to stress. Because stress activates the hypothalamic-pituitary-adrenal (HPA) axis, your body will release more insulin to break down sugars which are intended to provide more energy for the “crisis.” Your adrenal glands become burned out, too, which creates a spiral of poor response to stress as well. When this happens frequently, you’re on your way to insulin resistance and high blood pressure, two of the hallmarks of metabolic syndrome.

Magnesium reduces the inflammation associated with these stress responses, and helps the body regulate blood pressure as well. Unfortunately, even for people who use some form of supplementation, the magnesium is poorly bound and difficult for the body to absorb and use properly, leaving them susceptible to  metabolic syndrome, muscle weakness, high blood pressure, and many other problems.

And that’s just one mineral!

Imagine how much better you’d feel if all of your daily minerals were well absorbed. Consider zinc. We usually think of this mineral as an immune-booster and healing agent for muscle, skin, and other tissue damage. But did you know that your intake (or lack of) zinc can affect the way your mind works?

Zinc deficiency has been linked to depression and anxiety disorders, so boosting your intake with a truly absorbable form of zinc may be exactly what you need to make your days more even-keeled, productive, and enjoyable.

Research has shown that zinc chelated to amino acids is much better absorbed and is much more bioavailable compared to other forms of the mineral. One study comparing the absorption and bioavailability of zinc glycinate and zinc sulfate found that the glycinate form was better absorbed (51% versus 44%) and 16% more bioavailable than the sulfate (non-amino acid) form!

Calcium is the body’s most abundant mineral. Beyond bone health, there’s emerging science that shows that calcium keeps blood pressure numbers healthy, and cholesterol in balance, too. Other research has investigated calcium and vitamin D therapy for colon cancer prevention.

Vitamins

Recently, mainstream medicine has revised its opinion on Vitamin D3, the “sunshine vitamin”. People are more deficient in the vitamin than was previously thought, and vitamin D3 performs even more important work for our health than had been realized. In northern climates, and among those who have limited mobility and don’t spend  much time outdoors, vitamin D deficiencies are common.

That can be a real threat to overall health, because vitamin D is a daily required nutrient that helps calcium build our bones and teeth, keeps the immune system strong, reduces the effects of inflammation and physical wear and tear in the joints, and protects our brain cells.

In fact, clinical trials show that higher levels of vitamin D are associated with improved mental function and ability. Additional research is looking into vitamin D levels and its effect on the cognitive skills of those afflicted with Alzheimer’s disease, too.

Since we know how important vitamin D3 is for so many reasons, make sure to find a supplement that doesn’t skimp on this crucial vitamin. I’d suggest a 1,000 IU level each day as part of your basic multiple vitamin and mineral formula.

While vitamin E is a common ingredient in most multivitamin formulations, you’re typically not getting the full value of vitamin E. The best way to get them is as d-alpha mixed tocopherols because the complete family of tocopherols – alpha, beta, delta, and gamma – is the way that nature intended, and the spectrum we find in vitamin E-rich foods.

Vitamin E protects our skin and cellular structures from damaging free radicals, and supports our cardiovascular system by preventing the oxidation and build up of “sticky” cholesterol in the arteries. Its cellular-protective abilities may extend to keeping nerve cells healthy as
well, so vitamin E can be a valuable nutrient for the brain and for anyone concerned with neuropathy. Its support of the body’s immune defense extends well beyond helping ward off a cold or a sniffle: studies in Finland indicate that vitamin E reduced the incidence of prostate cancer and may protect against the cellular “misfires” that lead to lung cancer as well.

Three Times a Day = Three Times Better

I am frequently asked about once per day vitamins. I understand the desire to take one tablet and be done with it. However, if you want truly outstanding health, you need your multivitamin and mineral formula dose throughout the day for some important reasons. First, humans are designed to acquire nutrients several times a day, which is why our bodies tell us to eat meals more than once per day. Water soluble vitamins are quickly flushed from the body, and you need your vitamin C and the B family as much at 6:00 p.m. as you do at 7:00 a.m. Also, vitamins are small, but minerals are huge by comparison. You cannot obtain meaningful amounts of minerals in a once per day formula. And there are more mineral deficiencies in the U.S. than vitamin deficiencies! In order to deliver truly superlative nutrition, you need to take more than one tablet and more than once per day.

Nutrients Everybody Needs

Admittedly, there are a lot of multivitamin and mineral supplements available, but you may not be getting the right forms of those nutrients. Plus, there is a lot of marketing hype that tries to convince people that only a so-called ‘tailored’ formula will do. That’s why I stress how important it is to make sure that your daily formula is intended for everybody, and one that contains a diverse range of nutrients in the forms that your body can truly use. If you’ve been used to “window dressing” multiples in the past, getting these ingredients in your regimen will make an amazing difference!

** Daily Value (DV) not established                                † US Patent No. 7,947,662

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A. Dear Deborah, I would never recommend using toothpaste that contains any form of fluoride. As frightening as the long-term effects of gum disease may be, there are natural ways you can keep bacteria and inflammation from gaining a hold.

When it comes to the health of your teeth and gums, good dental hygiene – brushing and flossing, plus regular checkups – is essential. I would first suggest purchasing a good natural toothpaste from your local health food store. I also recommend trying a concentrated plant oil blend that features peppermint, clove, cinnamon, and oregano oils. Each of these oils has antibacterial and anti-inflammatory properties. Take one softgel of this oil blend 1-3 times daily. For best results, I encourage you to chew or dissolve the softgel to release the beneficial oils, swish it in your mouth, and then swallow. Just be sure to choose a formula which features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits.

Healthy Regards!

Terry . . . Naturally

A. Dear Tina, While iodine is a wonderful nutrient with many benefits, I don’t believe it is the best option for your daughter. I suggest that you explore the following recommendations, as I have had excellent results with them.

In the case of asthma, I always advise people to first look at their diet, which can play a crucial role. While it sounds as if you are already following a healthy diet, I would suggest having your daughter (if she is not already doing so) avoid all dairy products with the exception of cream, butter and eggs to see if additional benefits can be gained. I also find that people respond much more favorably when they remove grains that contain gluten.

English Ivy and Thyme extracts make a very excellent combination, helping to keep the lungs clear. Both herbs have been extensively researched in Germany and other European countries for use with colds, cough, bronchitis and even asthma. This combination functions as an expectorant (helps cough out phlegm) and mucolytic (breaks up congestion). Make sure to look for a product that contains an English Ivy extract standardized for Hederacoside-C and a Thyme extract that is standardized for essential oil content. I recommend taking 250-500 mg of this combination twice daily. More can be taken, if necessary.

Another recommendation of my mine includes a blend of highly-bioavailable curcumin (an extract of the spice, turmeric) and boswellia. These two herbs reduce some of the inflammation triggers inside the body. Reducing inflammation in the lungs reduces lung irritation and swelling, and lets the air go in and out more easily. I would recommend having your daughter take 670 mg of this curcumin-boswellia combination daily. Two things to keep in mind when choosing a product: make sure the curcumin has excellent absorption and that it has been proven in published human studies (curcumin is notoriously hard to absorb) and that the boswellia is screened to less than 5% beta boswellic acid and standardized to 10% acetyl-11-keto-β-boswellic acid (AKBA), the most active component of boswellia.

Please keep in mind that while these products may help tremendously with reducing asthma issues, it is important that your daughter always carries her emergency rescue inhaler. Dietary supplements can be useful in prevention and long-term maintenance, but they cannot replace the effects of emergency asthma medication that works quickly in the event of a serious attack. Hopefully, she will never need to use this emergency medication, but it is better to have it with her.

As always, it’s very important for you to work with your daughter’s healthcare practitioner. I encourage you to talk with her doctor and see what he/she thinks of using the protocol I have recommended.

Healthy Regards!

Terry . . . Naturally

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A. Dear Cathy, I would recommend adding sea buckthorn oil to your daily regimen. Harvested in the Arctic Circle, sea buckthorn is a hardy plant with a very high concentration of nutrients due to the fact that it grows in such a harsh environment. Sea buckthorn oil contains over 200 nutrients including vitamin E, beta-carotene, tocotrienols and a very rare form of essential fatty acid called Omega-7.

Sea buckthorn oil has been clinically shown to improve the hydration capabilities of the skin and mucous membranes, helping to alleviate dryness and facilitate skin healing. Dose is important when it comes to sea buckthorn oil – start with the clinically studied dose of two 500 mg capsules, taken internally, twice daily. Give the sea buckthorn oil at least 2 to 3 months to work. As your skin improves, you may be able to reduce this to two 500 mg capsules once a day, but play it by ear—if your skin starts to get dry, you can always increase the dose again.

Healthy Regards!

Terry . . . Naturally

If your stomach and intestines—sometimes called the gut—are not working right, nothing in your body is going to work right.  Problems with digestive function can manifest themselves in very unpleasant ways, including fatigue, anemia, ulcers, gastritis, bloating, nausea, inflammatory bowel conditions, and even allergies and autoimmune diseases. In this Terry Talks Nutrition, I’m going to discuss powerful nutrient interventions to soothe and strengthen your stomach and intestines.

Soothing Ingredients for Your Stomach

Digestive health has long been considered the key to good health overall. Any stomach disorder — whether it’s indigestion, ulcers, bloating, IBS, or heartburn – takes a toll on how we get through the day, and affects our whole body health and perspective in countless ways. Unfortunately, digestive disorders are very common. In fact, it’s estimated that 1 in 5 Americans have Irritable Bowel Syndrome (IBS), and that’s just one example.

Part of the problem with any digestive issue is that over-the-counter attempts at healing only make it worse. If you’ve been struggling with any stomach or intestinal disorder, it’s time to start healing.

A Powerful, Unexpected Form of DGL

One of the first things you need to do when you have any issues of the ‘gut’ – that is, the stomach or intestines – is to begin soothing your digestive system. This is critical, because people with these concerns often feel that their stomach and intestines seem “wrung out” because of the ups and downs of their digestion.

Chances are, you’ve probably heard about DGL. This extract of licorice, (Glycyrrhiza glabra), is a strong antioxidant, works as an antimicrobial agent, and helps reduce inflammation. The reason these licorice extracts are known as “DGL” is because they have removed the glycyrrhizinic acid, because it can raise blood pressure. So this “deglycyrrhizinated licorice”, is commonly known as “DGL”. You almost always see it sold as a chewable tablet. But new research shows that there is a special, advanced form that doesn’t have to be chewed.

This is important, because many people have been put off by the licorice taste of DGL in the past. Many manufacturers try to mask the taste with other flavors, but have varying degrees of success. That’s not surprising. It is a very strong ingredient. But it’s a crucial one for anybody with IBS, ulcers, or even more common issues like heartburn and indigestion.

In fact, DGL’s antimicrobial action makes it one of the primary natural inhibitors of Helicobacter pylori, a bacterium behind the cause of many ulcers and stomach irritation. H. pylori eats away at the protective mucosal lining of the stomach, which normally would protect it against digestive acids. Plus, DGL also protects against the damaging effects caused by aspirin and NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen.

But because the taste of DGL is so strong, and because we’ve always believed it had to be in a chewable form to be effective, the healing potential of DGL was limited to those who actually could deal with the flavor or would stick with a regimen of chewing multiple tablets before meals. But there’s some good news about DGL for anybody who suffers from ulcers, dyspepsia, IBS or any other gastric trouble: you don’t have to chew it anymore.

A clinically-tested, effective DGL is now available in a capsule form. Because this studied form of DGL wasn’t chewed, much smaller levels could be used, rather than the normal 1500 – 3000 mg. In fact, in a randomized, double-blind, placebo controlled test, individuals with dyspepsia (upset stomach or indigestion) received 75 mg or 150 mg of an encapsulated DGL twice daily. This seems like a miniscule amount, but at 15 days and again at 30 days, participants in both DGL groups showed significantly decreased symptoms, including reduced heartburn, early satiety (that uncomfortable feeling of being “overfull” even at the beginning of a meal), regurgitation, nausea, and bloating. To put it simply, this capsule form worked extremely well.

What I would recommend here is a DGL extract standardized to contain 3.5% glabridin, with greater than 10% total flavonoids per dose. With the right extract in capsule form, you should do fine with the 300 mg suggested daily serving – just like the clinical research.

Balancing Your Good Bacteria – Probiotics Make a Difference

Another natural way to support your digestive tract and your health overall is partnering your DGL with a good probiotic supplement. Because probiotics (the good bacteria found in yogurt) have become so popularized, most people know that they should consume them, even if the reasons why aren’t always clear.

Probiotics (also called beneficial bacteria) typically colonize in the intestines and can help the body absorb nutrients, keep the immune system running smoothly, normalize the rate of digestion (especially important for anyone who suffers from diarrhea or constipation), detoxify food materials in transit, and keep the numbers of harmful bacteria in check. In fact, one of the causes of IBS is Small Intestinal Bacterial Overgrowth (SIBO), simply high levels of harmful bacteria in the intestines. Adding high levels of beneficial bacteria, or probiotics, to the diet has been shown to reduce the pain, bloating and gas associated with the condition.

Of course, many people don’t get the probiotics they need from diet alone. Unfortunately, one of the main dietary sources for beneficial bacteria is sugary, flavored yogurt that may only deliver a very small probiotic reward—and it might not even be the right type of probiotics you need. That’s why I recommend getting your probiotics in supplemental form. It’s a much better bet for getting actual, beneficial results.

In the digestive system, probiotics stop the growth of pathogenic bacteria, release short-chain fatty acids that balance pH and limit the production of probiotic harming proteins, and as they ferment fiber ingredients, they create butyric acid, which helps strengthens gastric mucosa.

The species of probiotics used to treat various digestive disorders, including IBS, are varied.  One of the best forms of beneficial bacteria is Lactobacillus paracasei, which not only keeps your digestive system running smoothly, but also helps bolster your immune system. Make sure that the supplemental form you’re getting has a high count, too – I recommend at least 12 billion CFU (colony forming units). That means that the probiotics have a better likelihood of colonizing in the intestine, helping the body absorb nutrients and drive out bacteria that can cause problems.

Natural, Soothing Relief is the Best Choice

When it comes to supporting healthy digestion, there is always a temptation to use over-the-counter products that promise fast relief, but don’t really provide benefits over the long haul.

Whether you are dealing with an ulcer, navigating the challenges of IBS, or simply have problems with indigestion, this new form of DGL either alone, or combined with a powerful probiotic can make a soothing, healing difference for your digestive system. You won’t believe how much better these issues can be with the right natural interventions!

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A. Dear Lynn, Shingles is a painful rash caused by the same virus (Varicella-zoster virus) that causes chickenpox. After a person has chickenpox, the virus can go into hiding, lying dormant in certain nerve roots within the body. If it becomes active again (usually later in life) it can cause shingles.

Since shingles is caused by a virus, the proper way to treat it is to strengthen your immune system’s ability to kill that virus. I always recommend that people who are affected by any virus avoid all grain products, particularly those containing gluten, dairy products, sugar and all soft drinks. These foods tend to weaken the immune system and may actually strengthen the virus that causes shingles.

Your husband may also want to consider adding the following natural ingredients to help enhance his overall immune health:

I like a combination of black currant and elderberry, plus zinc, selenium, lactoferrin, and the probiotic lactobacillus sporogenes to boost overall health and immune system function. All of these ingredients have antiviral, antibacterial, or immune-supportive properties. I recommend taking 2 capsules of this combination three times daily.

I also recommend a combination of Ravensara, Myrtle, Thyme, and Bay Leaf concentrated plant oils to boost the immune system. I would suggest taking 1 softgel of this blend three times daily. Just be sure to choose a formula which features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits.

Healthy Regards!

Terry . . . Naturally

A. Dear Ed, I feel for your mother – chronic pain is difficult to live with. Unfortunately, the prescription drugs so often used do not effectively address the pain. Fortunately, there are clinically-tested, safe, and effective nutrients that can make a big difference. The combinations I recommend provide an entirely different approach to relieving pain and inflammation.

I would first recommend a combination of bioavailable curcumin with boswellia, DLPA and nattokinase that is specially formulated to address pain. Each ingredient works in a slightly different manner to get you comfortable as quickly as possible. If pain is an issue, I’d definitely recommend having your mother start with this formula. I advise taking one to two capsules of this blend three times a day.

With the issue of pain addressed, I would also recommend adding a formula that contains a special combination of just boswellia and curcumin. Curcumin and boswellia are two Indian plants that exhibit very effective anti-inflammatory properties, which will help to further reduce pain because of their anti-inflammatory properties and their ability to promote tissue repair. I recommend taking 1 softgel of this combination twice daily.

When looking for either formula, keep in mind that standard curcumin is very poorly absorbed, so make sure the products you choose feature a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. It’s also important to find formulas that feature a boswellia extract that has filtered out the majority of beta-boswellic acid, to at least 5% or less. Unlike most boswellic acids, beta-boswellic acid is actually pro-inflammatory. Removing it greatly enhances the potency of the boswellia extract. You also want a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid (AKBA), the most active component of boswellia.

As always, I encourage your mother to review any supplement recommendations with her physician to make sure they are right for her.

Healthy Regards!

Terry . . . Naturally

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In a study involving 391 subjects with breast cancer and 782 controls, vitamin B6 intake was found to be associated with a reduction in risk of breast cancer. Specifically, women in the second and highest tertiles of vitamin B6 intake were found to have reduced multivariate-adjusted ORs for breast cancer (0.78 and 0.64, respectively). Moreover, higher intake of vitamin B6 was found to be associated with a significantly lower risk of developing ER-negative breast tumors. The authors conclude, “Our findings suggest that higher intake of vitamin B(6) is associated with a reduction in breast cancer risk, particularly ER-negative tumors.”

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In this Terry Talks Nutrition®, we’ll take a look at the highly effective nutrients that are proven to fight diabetes.

Reduce inflammation

While you probably usually think of inflammation as something that happens after an injury such as a sprained ankle, inflammation can also happen throughout your body. In fact, inflammation is associated with almost every chronic disease, from Alzheimer’s disease to irritable bowel syndrome to heart disease. Inflammation is also believed by some scientists to be an important cause of diabetes.

What researchers are now finding is that inflammation, especially when associated with obesity, leads to insulin resistance. Insulin is a hormone secreted by the pancreas. It carries sugar (glucose) into cells to be used as energy. When a cell fails to respond to insulin’s signals and accept its glucose burden, blood sugar levels rise. This is insulin resistance. Insulin resistance and high blood sugar levels are the characteristic signs of Type 2 diabetes. It is important to note that some researchers believe the reverse–that insulin failure comes first, which causes inflammation and obesity. This “chicken or the egg” discussion agrees on one point: reducing systemic inflammation is crucially important in treating diabetes and preventing adverse, long-term health consequences.

Curcumin, a potent nutrient from the plant turmeric, is one of the best natural anti-inflammatory herbal extracts in the world. In fact, it is as potent as reducing inflammation as prescription drugs, and without the side effects. In an experimental model of diabetes, curcumin was compared to the drug rosiglitazone (Avandia), and found to be equally as effective as the drug in reducing insulin resistance and inflammation. Other studies looking at the effects of curcumin in experimental models of diabetes have found similar results: improved insulin response and normalized blood glucose levels.Curcumin may protect against other problems associated with diabetes, as well: breakdown of eye tissue, potential brain damage, nerve pain (neuropathy), and heart disease.

However, curcumin absorption is an issue. As researchers have studied its effects, they have found that the more curcumin they used, the better the effects at reducing inflammation. Their challenge was getting enough into the blood stream to achieve full potency, which is very difficult to achieve with standard curcumin. Not only is it poorly absorbed, it does not stay at therapeutic levels for more than 60 to 90 minutes. Therefore, current research is utilizing curcumin with greatly enhanced absorption to overcome these challenges.

The most successful curcumin extract to date combines micronized (small particle size) curcumin with turmeric essential oils. This formula has up to 10 times the bioavailability and greater blood retention time than standard curcumin extracts. That is why this specific bioavailable curcumin is being used in important disease research around the world. I recommend a higher level intake of this extract – look for a 750 mg complex that supplies at least 500 mg of pure curcuminoids per dose.

Restore healthy blood sugar levels and response

Of course, one of the main things you must do when you’re dealing with high blood sugar (other than changing your diet and keeping a sensible exercise regimen) is to get your circulating blood sugar levels under control. Fortunately, there are natural ingredients that can help you do this.

These clinically studied vitamin, mineral, and herbal ingredients have been proven to lower blood sugar, slow its absorption, and help bring the insulin system back into balance. Each one has strengths that work even better together.

Biotin is a B-vitamin that is absolutely necessary for our bodies to process glucose properly. In fact, in cases of biotin deficiency, the pancreatic islet structure is altered as well, so beyond the “chemistry” of blood sugar regulation, biotin structurally supports the body’s ability to respond to glucose levels.

Chromium is an essential mineral that has been shown in clinical studies to improve how the body handles blood sugar and insulin.

If you have just been diagnosed with Type 2 Diabetes or have elevated blood sugar levels, getting chromium into your regimen is important. In a clinical study, individuals taking chromium reduced their fasting blood glucose level from an average of 197 to 103 in just three months. Their triglyceride and LDL cholesterol levels were brought down to healthier levels, too. The preferred chromium is the chelated glycinate form, because it absorbs the best in the digestive tract.

Vanadium is another mineral to add to your regimen. If your blood levels of vanadium are too low, you’re likely to have more problems with high blood sugars. A dose of 1.5 mg a day can significantly raise blood levels of vanadium to a more optimal range.

Mulberry leaf extract is impressive. It is even more effective than glibenclamide, a drug treatment for diabetes. In a clinical study, patients with Type 2 diabetes who were treated with a mulberry extract significantly improved their glycemic control compared to those taking glibenclamide. Between the two, fasting blood glucose after treatment with glibenclamide decreased by 8%, while mulberry treatment decreased it by 27%!

Mulberry leaf contains substances that inhibit an enzyme (alpha glucosidase) responsible for breaking down carbohydrates into sugars. That means that the absorption rate of these sugars is reduced and delayed, which lessens the stress on the insulin system. However, make sure that the mulberry leaf extract you find is standardized for alpha glucosidase inhibition so it is truly effective. There are additional benefits of mulberry leaf extract, too: it reduces high blood sugar levels, works as an antioxidant, slows the onset of retinopathy (damage to the retina of the eye common in people with Type 2 diabetes), and curbs the cravings for foods that can worsen diabetic conditions.

Another excellent herb is purslane. Some experts call purslane “the best vegetable you’ve never had,” because it is not well known, but enormously healthy.

In a clinical study of people with Type 2 diabetes, purslane extract outperformed the placebo group by 44%, returning blood sugar levels to normal range. In an observational study over five weeks, purslane extract normalized the blood glucose levels for those with elevated levels. Like mulberry, it is also safe and well-tolerated. I prefer a 7:1 purslane extract, which means it takes 7 pounds of purslane to make a pound of purslane extract, as it is a more concentrated and effective form.

Save your feet and nerves

For many people with diabetes, neuropathy – the tingling or burning feeling or loss of sensation in the feet – is one of the most distressing symptoms.

Nerve damage from diabetes can be temporary or permanent. Symptoms don’t generally show up until about 10 to 20 years after the diagnosis, so it can cause damage long before it is recognized as a problem.

These symptoms range from numbness and tingling in the feet to an intense, deep pain in the muscles of the legs. Left untreated, symptoms travel from the toes and feet up the leg (or, in some cases, from the fingers and move up the arm) and nerves and muscles continue to deteriorate.

Prescription drugs typically recommended for diabetic neuropathy all have their share of significant side effects, and none of them really get at the core of the problem – repairing delicate blood vessels and nerve endings and helping the body learn how to metabolize sugar properly again.

But there are clinically-tested, safe, and effective nutrients that can make a big difference and offer hope for those with diabetic neuropathy.

In a recent study examining patients with hyperglycemia – high rates of blood sugar – 14 of 34 patients with high blood sugar were found to be deficient in vitamin B6. Those in the group who were given P-5-P – the bio-active form of vitamin B6 – showed reduced blood glucose after only 7 days.

The form of vitamin B6 is critical here. I always recommend the P-5-P (pyridoxal-5-phosphate) form of vitamin B6. Because it is already in the form our body uses, it doesn’t need to be converted into this form by the liver the way other types of vitamin B6 do. You absorb it. It goes to work – plain and simple.

Other B-vitamins are extremely important, too. Thiamin or vitamin B1, is typically deficient in people with diabetes, much the same as vitamin B6. It helps the body metabolize carbohydrates effectively, to turn those calories into energy. Without it, not only do sugars not break down as they should, (leaving more in the bloodstream), but your chances of oxidative damage and inflammation in the blood vessels increase.

The active form of vitamin B12, methylcobalamin, is another “must-have” for anyone with concerns about diabetic neuropathy. Vitamin B12 supports the nerve structures that move signals throughout the body – some of the very structures that are threatened by inflammation and damage from elevated blood sugar levels. So it’s important to get this active form of vitamin B12 into your regimen–the sooner, the better.

In a recent scientific study, researchers determined that methylcobalamin helped nerves function better and delayed the damage to nerves in diabetic conditions. But they also concluded that this form of vitamin B12 was best at controlling high blood sugar levels – and the damage they can cause – if they are brought in at an early stage.

Like vitamin B12, folate can be in forms that are easier for the body to absorb, and L-methylfolate is one of them. Current research combining L-methylfolate with methylcobalamin (vitamin B12) and P-5-P (vitamin B6) shows that it improves the nerve fibers that lay close to the surface of the skin in people with Type 2 Diabetes. At the end of 6 months, 73% of the patients being treated with this combination showed an increase in those nerve fibers, referred to as “epidermal nerve fiber density” or “ENFD” in their calf muscle. And, 82% reported reduced frequency and intensity of the “pins and needles” feeling or of the painful sensation (or lack of sensation) brought about by simple touch and contact.

Riboflavin, also known as vitamin B2, was one of a group of nutrients, including thiamin, folic acid, and vitamin B6 and B12 that reduced diabetic neuropathy symptoms in a randomized, double-blind, placebo-controlled study over the course of four months.

Some of the same damage that occurs to nerves and blood vessels in our legs can happen in the delicate structures of the eye as well. Riboflavin helps keep reduced glutathione – the body’s natural free radical fighter – active in the eyes. In fact, the greatest reduction in cataract risk was seen in those taking a combination of riboflavin and niacin compared with other tested nutrients.

Niacin also helps keep cholesterol levels and triglyceride levels in balance and should be included in any regimen that tries to preserve the integrity and function of blood vessels.

Pantothenic acid is sometimes referred to as “vitamin B5.” As with deficiencies of other B-vitamins, a lack of pantothenic acid can cause numbness and tingling in the feet. Alpha-lipoic acid can boost levels of glutathione, helping keep delicate nerves from oxidative damage. Current research shows that it also fights neuropathy by helping normalize blood sugar intake by the muscles, reducing the pain and tingling of peripheral nerves.

We’ve already looked at chromium for blood sugar metabolism. It activates insulin receptors, helping prevent the build-up of glucose in the bloodstream.

Zinc, beyond its immune-supporting ability, is extremely effective as an antioxidant and promotes tissue and wound healing. While there are many forms of minerals available as supplements, like chromium, I recommend that you find amino acid chelated forms that are easily absorbable by the body.

Boswellia (Boswellia serrata) extract is one of nature’s best anti-inflammatories. One of the biggest difficulties for people with diabetes and nerve damage is the pain and inflammation that goes along with it. But not all boswellia extracts are the same, so you have to select carefully.

Find a boswellia extract that has reduced beta-boswellic acid down to at least 5% or less. Unlike most boswellic acids, beta-boswellic acid can actually be pro-inflammatory. On the other hand, look for a boswellia extract that includes at least 10% or more of acetyl-11-keto-beta-boswellic acid, also known as AKBA, that helps reduce damaging inflammation and the pain that it creates.

You can overcome diabetes

The damage done by elevated blood sugar levels – Type 2 Diabetes – happens slowly over time. No matter where you may be in this process, you can take steps that will improve your health. With the right eating habits (outlined in my article “Terry’s Traditional Diet”), exercise (“Terry’s Exercise Plan”) and supplements to reduce inflammation, improve insulin function and balance blood sugar, you will see an amazing difference. It will take time and patience, but the rewards will be incredible!

A. Dear Sheila, Periodontal, also known as gum disease, is the result of plaque and the bacteria associated with it getting out of control. Initially, gum disease may present itself as just a little bit of redness and swelling along the base of your teeth. However, chronic infection and inflammation of the gums can lead to tooth loss and possibly cardiovascular disease. In fact, researchers have found that people with gum disease are TWICE as likely to suffer from coronary artery disease.

Good dental hygiene – brushing and flossing, plus regular checkups – is crucial. I also have some natural options that can help make a difference.

I would recommend trying a concentrated plant oil blend that features peppermint, clove, cinnamon, and oregano oils. Each of these oils has antibacterial and anti-inflammatory properties. I suggest taking 55-165 mg of this oil blend daily. For best results, I encourage individuals to chew or dissolve the softgel to release the beneficial oils, swish it in their mouth, and then swallow.

When choosing a product, look for one that features concentrated plant oils which have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits. These concentrated plant oils will provide a convenient, safe, and strong way to keep your mouth and gums at their best.

You may also want to consider adding curcumin to your daily regimen. Curcumin, a compound found in the spice turmeric, is a potent antioxidant and powerful anti-inflammatory that works, via multiple pathways, to benefit overall health. Standard curcumin is very poorly absorbed, so make sure the product you choose features a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. I suggest taking 375 mg of curcumin three times daily.

Healthy Regards!

Terry . . . Naturally

A. Dear Ellie, For some time it was thought that DGL (deglycyrrhizinated licorice) needed to be chewed to be effective. However, a clinically-tested, effective DGL is now available in a capsule form. In fact, new research involving this special extract of DGL has found that because of its high flavonoid content and antioxidant activity, it yields more potent effects than standard DGL extracts. Therefore, it provides benefits at a lower dosage – only 300 mg is needed versus the usual 1500-3000 mg.

I recommend looking for a DGL extract that is standardized to contain 3.5% glabridin, with greater than 10% total flavonoids per dose. I recommend taking the 300 mg suggested daily serving – just like the clinical research.

Healthy Regards!

Terry . . . Naturally

A. Dear Barrett, There’s no denying it – cold and flu season is upon us. The likelihood of you having a bacterial and/or viral infection is higher, especially because you work with young children. No worries, though – I have a couple of great options when it comes to boosting your immune system and reducing the severity of the colds you may get.

I like a combination of black currant and elderberry, plus zinc, selenium, lactoferrin, and the probiotic lactobacillus sporogenes to boost your overall health and immune system. All of these ingredients have antiviral, antibacterial, or immune-supportive properties. I suggest taking 1 capsule daily to maintain good health. Then, when you feel extra support is needed, you can increase to 1 capsule every three to four hours.

For a cold, my two favorite herbs are pelargonium and andrographis. I have seen clinical studies on both herbs which prove they reduce the severity of a cold and shorten the duration. While most people who have colds usually struggle 5-10 days before they are completely free of symptoms, using a combination of these two herbs will significantly reduce the severity and duration to whereas most colds can be eliminated in 24-72 hours.

Another great combination to battle viruses uses Ravensara, Myrtle, Thyme and Bay Leaf concentrated plant oils. These flu-fighting plant oils are exciting and work very well together. I recommend taking 1 softgel of this blend daily. When extra support is needed, you can take up to 3 softgels daily. Just be sure to choose a formula which features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits.

Healthy Regards!

Terry . . . Naturally

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But as powerful (and frightening) as these numbers sound, they can only hint at the overall impact of osteoarthritis, which keeps people from working, enjoying vacations, and just getting around for everyday activities.  And when the back is involved, arthritic changes can greatly compromise spinal function. Osteoarthritis sends people to doctor’s offices and pain clinics and makes potentially dangerous and damaging prescription drugs seem like an attractive option.

There is a better solution.

There are four herbs that have been extensively researched to relieve pain and support the delicate structure and smooth functioning of the spine and joints.

What is osteoarthritis?

Because they sound similar, it’s understandable that people may confuse osteoporosis, a degeneration of bone tissue, with osteoarthritis, a degeneration of the joints.

Osteoarthritis is a form of joint disease that develops when cartilage deteriorates. Over time, the space between bones narrows and the surfaces of the bones change shape, leading eventually to friction and joint damage. Osteoarthritis often affects more than one joint, and while it can affect any joint in the body, some joints are affected much more often than others. For example, osteoarthritis is quite common in the hip, knee, lower back, neck, and certain finger joints, but it is rare in the elbow.

Because the risk of developing osteoarthritis increases with age, this form of arthritis is expected to become even more prevalent as the population of the United States grows older.

Who gets osteoarthritis?

About equal numbers of men and women have osteoarthritis, but it tends to affect them differently. Men typically develop symptoms before age 45 while women usually don’t have symptoms until after age 55. Women more often have osteoarthritis in the hands and knees.

Men are more likely to have it in the hips, knees and spine. Women are ten times more likely to develop Heberden’s nodes, a type of osteoarthritis in which hard, bony growths form on the joint nearest the fingertip.

As I mentioned earlier, drugs are not typically the best answer for osteoarthritis. All of them come with serious side effects, including nausea, liver damage, and stomach bleeding – to name a few. Not only that, but while they may eliminate pain, they do nothing for the deterioration of the joints.

But is glucosamine sulfate the only alternative?

One of the natural alternatives for joint pain, inflammation, and structural support that has been well-received in the past 15 years is glucosamine sulfate (GS).

Because of the lengthy time that glucosamine sulfate (GS) has been on the market, with better than fair results for joint support, it has gained a wide reputation for joint health with many doctors suggesting its use for elderly patients.

The clinical reports on GS indicate that about 40% of individuals placed on GS will experience benefits after about three months. But as time moves on, so does research. And because of this, I can recommend several herbal ingredients that are far more effective than GS.

Three of these herbs come from India and one from South Africa. The first and foremost in relieving pain and improving joint function is a clinically-studied, highly absorbable curcumin extract from turmeric (Curcuma longa). The problem with most curcumin extracts is that they don’t absorb well in the digestive tract, so they can’t exert their effects on inflammation very well, or for very long. That’s why I recommend a highly- effective micronized curcumin extract which is re-blended with the essential oil of turmeric for up to 10 times the absorption of standard 95% curcumin extracts.

The second Indian herb, boswellia, (Boswellia serrata) has been used for thousands of years to relieve pain and inflammation. Its actions are very similar to our current drugs that are reported to be COX-2 inhibitors – but without the side effects. In fact, a unique combination of bioavailable curcumin and boswellia was judged to be superior to the prescription arthritis drug, celecoxib (the generic of the brand name Celebrex®) in a clinical study of osteoarthritis.¹

Individuals in this 12 week study were randomized to two groups. One group received celecoxib, 100 mg, twice daily and the second group received a 500 mg blend of the highly absorbable curcumin and boswellia extract twice daily.

When it came to relieving pain, 64% of those taking the herbal ingredients versus 29% in the drug group improved to such a high degree that they were able to move from having “moderate to severe arthritis” to “mild to moderate arthritis.”

At the end of the study 93% of the herbal treated subjects could walk more than 1000 meters vs. 86% in the drug group. 93% of the herbal group reported improvement in or elimination of pain vs. 79% of the drug group. Both groups had equal and significant improvements in range of motion. There were no serious adverse events in the study.

The boswellia extract I recommend – and the one used in this study – has reduced levels of beta-boswellic acids, which can otherwise be pro-inflammatory, and was standardized to more than 10% AKBA, the most anti-inflammatory compound in the extract.

Curcumin and boswellia are two key players in the combination you want, because they reduce the activity of the two most significant pain pathways in the body – COX-2 and 5-LOX.   Of course, it’s not just about relieving pain – it’s about relieving the tissue-damaging inflammation that causes pain. That’s why these two ingredients are so important. When you use them, you’re not just “covering up” the pain signals your body sends out; you’re helping your body heal.

Plus, these natural compounds have been around for thousands of years while the drugs that are being prescribed for arthritis are totally synthetic and have never before been on this planet before some scientist concocted them. I think I would prefer Mother Nature over what was fabricated in the laboratory and comes with serious side effects. Certainly, there are occasions when drugs are necessary, and I am not against their use but when you can choose a natural alternative that has as good a result as the drugs that are prescribed, I would always choose the natural solution.

The third herb, Indian Gooseberry (Emblica officinalis) – also known as “amla” – has anti-inflammatory benefits and helps rebuild healthy collagen and cartilage.

Then add to this trio of Indian herbs, Devils Claw (Harpagophytum procumbens) from South Africa, which has powerful anti-inflammatory benefits for relieving arthritis and back pain.

Devil’s Claw has been used for centuries by the native people of South Africa, treating pain with the dried roots of the plant. Holistic physicians including Dr. Andrew Weil and Dr. Tieraona Low Dog, M.D., have recognized the plant’s ability to relieve the pain and stiffness of osteoarthritis and low back pain.

According to Dr. Low Dog, Devil’s Claw is so highly prescribed and respected in European countries that it accounts for 74% of all prescriptions written for arthritic complaints. But it’s important to realize that not all Devil’s Claw extracts are equally prepared. Many of them are only standardized at 2% harpagosides, the plant’s key compound. However, there is a specialized extract standardized to 20% harpagosides, with documented advantages.

First, it inhibits COX-2 by 31%. This is a huge breakthrough compared to past alternative or natural ingredients, including glucosamine and chondroitin, which has never shown this kind of intense effect.

Additionally, Devil’s Claw has been clinically shown to build up the joint structure by increasing hyaluronic acid synthesis in chondrocytes – the cells that produce and maintain joint-cushioning cartilage. This has amazing benefits for anyone with arthritis, because it can improve joint lubrication by up to 41%!

Four herbal ingredients for powerful results

The pain and stiffness of arthritis and back pain are difficult to live with, and the prescription drugs so often used to treat it can create devastating complications. The combination I’ve discussed here provides an entirely different approach; one that relieves pain, and helps rebuild the cushioning structure of the joints and vertebrae. Simply allow it some time, and stick with the recommended dosages. But if you’re tired of conventional approaches to dealing with osteoarthritis, maybe it’s time to consider these amazing, effective ingredients and rediscover mobility without the risks.

1. Antony B, Kizhakedath R, Benny M, Kuruvilla BT. Clinical Evaluation of a herbal product (Rhulief™) in the management of knee osteoarthritis. Abstract 316. Osteoarthritis Cartilage. 2011;19(S1):S145-S146

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A. Dear Nancy, Platelets, otherwise known as thrombocytes, are small blood components that help the clotting process by sticking to the lining of blood vessels. When a blood vessel is damaged, platelets collect at the site of injury and temporarily repair the tear. Platelets are made in the bone marrow and only live for approximately 10 days. Therefore, the body has to continually renew its supply. Normally, people have anywhere from 150,000 to 450,000 platelets per microliter (mcL) of circulating blood. Thrombocytopenia is the term used for any disorder in which there is an abnormally low amount of platelets.

Most importantly, you need to find out what is causing the low levels in the first place. It sounds as if you have already had some bone marrow testing done, but there are a number of other reasons that should also be ruled out. Certain prescription drugs, like diuretics, may lower platelet levels. Even common over-the-counter (OTC) medicines can affect platelets. Low levels can be also caused by an autoimmune condition, in which the body’s immune system attacks and destroys its own platelets.

I would recommend working with your healthcare practitioner to determine what the underlying cause of your low platelet levels is. That said, I do have some natural ways to support your platelet count.

I would first recommend adding a high-quality multivitamin to your daily regimen – one that features B6, B12, and folic acid in their active forms – P-5-P, methylcobalamin, and L-methylfolate. These forms don’t require conversion by the liver, so they can go to work immediately. You also want to look for a multivitamin that features chelated trace minerals. A “chelate” is a bond between a mineral and a molecule that helps the body absorb the mineral during digestion. Amino acids are excellent molecules to help shepherd minerals through the intestinal wall. Because they are so small, they can be transported directly into the cells of the body, where they can get to work right away. The very best premium daily multivitamin and mineral formulas are taken more than once a day. Keep in mind that one tablet or capsule could not possibly fit the optimal amounts of vitamins, minerals, and herbs needed to provide significant nutritional support. In addition, many nutrients are only active in the body for a short period of time and need to be replenished every 6 to 8 hours. Multiple daily doses ensure that your body is receiving optimal nutrient levels throughout the day. I suggest taking 2 tablets with each meal.

You may also want to consider adding curcumin to your daily regimen. Curcumin, a compound found in the spice turmeric, is a potent antioxidant and powerful anti-inflammatory that works, via multiple pathways, to benefit overall health. Standard curcumin is very poorly absorbed, so make sure the product you choose features a curcumin with excellent absorption that has been proven in published human studies. The best form I have ever found uses micronized curcumin blended with turmeric essential oils in a patented process. This curcumin has been shown in published human studies to be up to 10 times better absorbed than standard curcumin. I suggest taking 375 mg of curcumin three times daily.

I suggest trying this regimen for a period of 60 days before you evaluate the outcome.

Healthy Regards!

Terry . . . Naturally

A. Dear Nadi, I can offer a few suggestions that should help, but I encourage you to discuss the use of dietary supplementation with your physician as he/she may have additional input regarding a supplement regimen.

When working properly, the muscular walls of the intestines contract and relax in a coordinated rhythm as they move food from the stomach through the intestinal tract to the rectum. In the case of irritable bowel syndrome (IBS), the contractions tend to be irregular – at times stronger or they may even stop working for a short time. When the contractions are stronger, it forces food through the intestines more quickly, causing gas, bloating, cramping and diarrhea. When the contractions are slower, or stop altogether, it can cause constipation. Researchers are not in agreement regarding the specific cause of IBS.

One theory is that people who suffer from IBS have a colon that is particularly sensitive and reactive to certain foods. Therefore, I would recommend first taking a look at your diet. Many people find that their IBS symptoms worsen when they eat certain foods, such as dairy products, grains, chocolate, alcohol, and carbonated beverages. I would suggest you avoid anything made from grains, flour and dairy products with the exception of eggs, butter and cream. For more information, review my diet under the title Terry’s Traditional Diet on the home page of my website.

I would also recommend adding probiotics and deglycyrrhizinated licorice (DGL) to your daily regimen to help soothe your ‘gut’ – that is, the stomach and intestines. Probiotics, also called ‘beneficial bacteria’, typically colonize in the intestines and are not only beneficial for intestinal health, but overall health as well. I especially like a certain type of probiotic called Lactobacillus paracasei blended with a clinically studied, encapsulated DGL. DGL helps keep your stomach and intestinal mucosal lining strong and intact. Look for a product that contains a DGL extract standardized to contain 3.5% glabridin, with greater than 10% total flavonoids per dose. I suggest taking 2 capsules of this blend daily.

Healthy Regards!

Terry . . . Naturally

A. Dear Barbara, I too, share your concerns regarding the use of prescription medications. When it comes to supporting bone health, I recommend using a combination of several nutritional formulations for optimal benefit.

I would first suggest adding a high quality bone building formula that includes calcium, along with magnesium, vitamin D3, boron, vitamins K1 and K2, copper, zinc, and manganese, in addition to other key ingredients. You should never supplement with calcium by itself. Supplementing with calcium alone, in fact, has been found to be associated with negative heart health consequences.

You may also want to consider adding organic silica from horsetail to your regimen. It may surprise you to know this, but silica – not calcium – is the top osteoporosis supplement in parts of Europe. In fact, studies have shown that silica can increase calcium absorption by 50% and bone density by 15%. Silica tends to be poorly absorbed, so look for a product that contains organic silica and bioflavonoids, blended with marine oil. This form of silica is clinically studied, extremely soluble, and virtually 100% bioavailable for the body. If you would like to include silica, I recommend taking 20 to 60 mg per day.

The trace mineral strontium is also essential for optimal bone health. Strontium is a component of bones and occurs naturally in the body. Studies using strontium in the treatment of osteoporosis showed significant improvements in bone mineral density (BMD). In fact, a 2010 study published in Rheumatology International actually compared the effects of strontium to a well-known osteoporosis drug called alendronate (brand name Fosamax). In this study of women with osteoporosis, strontium was much more effective than the drug for increasing bone thickness and density—all without serious adverse effects. Look for a formula that contains strontium citrate, a very absorbable form of strontium. Since strontium and calcium are absorbed via the same pathway, they should be taken separately, several hours apart from one another. Therefore, I would suggest taking strontium in the morning and other bone building minerals later in the day and at bedtime. I recommend 340-680 mg of elemental strontium daily.

And last, but not least, don’t forget weight-bearing exercise—you have to work your bones, just like you have to work your muscles, if you want them to get bigger and stronger! Diet is also important when it comes to osteoporosis. My diet as it’s described on my website at Terry’s Traditional Diet is a bone building diet because it avoids carbohydrates, sugar, soft drinks and any so called junk food.

As always, I encourage you to talk with your doctor and see what he/she thinks of using the protocol I have recommended.

Healthy Regards!

Terry . . . Naturally

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A. Dear Art, I don’t personally recommend krill oil.

It is true that krill oil is extremely well absorbed—better than fish oil—due to the omega-3 fatty acids in krill being bound to phospholipids. But there is a downside to krill oil. First, the sustainability of krill is highly questionable. Krill has never been a big part of the human diet; however, it does make up a part of the diet of many ocean creatures, especially whales. Krill fishing is now banned off the coasts of California, Oregon and Washington. Secondly, krill play a role in helping to prevent climate change. Did you know that the krill biomass removes the equivalent amount of carbon from the atmosphere as is caused by the exhaust of 30 million cars? Lastly, because they are a tiny, shrimp-like creature and have high levels of cholesterol, many krill oils are extracted with hexane, which is a neurotoxic chemical.

It’s also important to note that if you are allergic to fish I would not rule out the fact that you would be allergic to krill as well. Because of this, I believe your best bet would be to consume plant sources of omega-3 fatty acids, such as flax seed oil and walnuts. There are other sources as well but these are the two most common and easy to source. I recommend using flax seed oil softgels, as flax seed is very perishable and easily susceptible to rancidity.

Healthy Regards!

Terry . . . Naturally

From Terry:

We have a guest author for this week’s Terry Talks Nutrition. We are fortunate to have Dr. Jan McBarron “weigh” in on natural weight loss. I’ve known Dr. McBarron for many years, and respect her as a weight loss expert. She has a thriving bariatric practice in Columbus, Georgia, where she helps thousands of patients reach and maintain their ideal weight. She is happily married to Duke Liberatore, owner of Peachtree Natural Foods, which is a thriving, award-winning natural food store. Together they form a dynamic team hosting their own prime time health radio show called “Duke & The Doctor.” It is the #1 rated health talk show in the nation and is heard daily in over 125 markets. Thank you, Dr. McBarron for sharing your expertise on a topic that affects so many Americans.

A Special Report by Dr. Jan McBarron  

Let’s face it, there is no simple solution to obesity. Approximately 75% of the population is either overweight or obese. People are increasingly desperate to lose weight and are often tempted to try “get-thin-quick” schemes and potentially dangerous over-the-counter and prescription drugs in order to take off pounds fast. Permanent weight loss incorporates activity/exercise and food choices. Is there an easy solution? No. But there are legitimate, clinically-studied herbal products that can help make weight loss and weight maintenance easier. This article explores three promising natural formulas that will consistently support your progress towards your weight loss goals.

Blocking Calories: Carbohydrates

The enzyme responsible for breaking down carbohydrates is alpha-amylase. White kidney beans (Phaseolus vulgaris) contain a compound called phaseolamin, which neutralizes alpha-amylase. The result? Fewer carbohydrates are brokendown and absorbed as calories.

But phaseolamin is very fragile, and doesn’t make the journey through the acid environment of the stomach very well at all, which results in people needing to take a lot of white kidney bean extract just to prevent a small amount of carb digestion.

There is a white kidney bean extract developed in Europe that delivers an amazing amount of carbohydrate-blocking power in a tiny dose. We’re talking about a much smaller amount of extract—just 2 mg versus the whopping 1500 mg that is the standard. This is where purification and delivery systems are critical.

The most popular white kidney bean extracts—the ones you’re probably most familiar with—are really not that purified. Again, that recommended dosage is usually quite high —about 1,500 mg before each meal, just to get some of the extract to make it through the stomach. Higher doses like this often lead to intestinal gas and discomfort, and may not work consistently.

But the white kidney bean extract I recommend not only has an enteric coating to help shepherd it through acidic gastric conditions, it is also highly concentrated and purified to contain an amazing 120 times the phaseolamin content—white kidney bean’s chief beneficial component. That means that it gets to where it needs to go—the intestines—and goes to work more efficiently when it gets there, blocking the activity of alpha-amylase. By reducing alpha-amylase, the net result is that you absorb fewer calories from carbs. In fact, experimental studies have shown that just 2 mg of this specialized extract can block up to 75 grams of complex carbohydrates. That’s about 300 additional calories you’d simply absorb otherwise. You could definitely say that this extract truly maximizes phaseolamin’s impact. Additionally, the enteric coated, concentrated extract will not give you the unpleasant intestinal gas or upset that unrefined products often cause. As an added plus, this white kidney bean extract is water-based, uses absolutely no solvents during processing, and uses only non-GMO white kidney beans.

I’d recommend taking this supplement just before any carb-heavy meals, like pasta, pizza, bread, noodles, rice, oats, or white potatoes. It has been my experience that it takes a few weeks for your body to start shedding some noticeable pounds. Be patient and after a few weeks, you will start to notice some big changes.

Boost Your Metabolism and Burn Fat Safely and Naturally

I think starting off by eliminating carbohydrates from your diet and blocking any that get through is an important first step. But, to get in shape, give your metabolism a boost, and burn fats, you need the right botanical ingredients. The best combination includes green maté extract, decaffeinated green tea leaf extract, and apple extract. Think of this as the foundation for your weight loss regimen.

Green Maté (Ilex paraguariensis), also known as “yerba maté”, is an age-old South American herbal powerhouse that energizes your metabolism and helps the body burn extra weight without increasing feelings of hunger.

In a comparison with 11 other herbs, only mate was shown to have fat-burning effects. This may be due to one of the primary components in maté—caffeoylquinic acids. They are powerful antioxidants and slow glucose absorption after a meal, so you don’t get a carbohydrate or sugar “spike and drop” that can lead to even more eating. They also help prevent the oxidation of LDL cholesterol, reducing the chance of it becoming “sticky” and forming clots. The best extract should be standardized to contain 20% to 40% caffeoylquinic acids.

I recommend a specialized encapsulated green mate extract that has been clinically tested for its caffeoylquinic acids (CQAs) and (fat-burning) properties. In fact, this maté helps you reach your weight loss goals in three ways: it improves energy, boosts metabolism, and suppresses the appetite.

Green Tea (Camellia sinensis) is well known for its multiple health benefits. It supports cardiovascular, dental, digestive, and skin health. It prevents and fights cancer. And it’s an excellent addition to your healthy weight regimen because of its thermogenic ability.

Green tea polyphenols protect cells from oxidative damage, and help keep the body metabolizing calories properly. The polyphenols you’ve probably heard about most are known as epigallocatechin- 3-P-gallate (EGCG). Green tea infusions help burn calories, with or without caffeine, and possess a lipase-inhibiting activity that limits the amount of fat calories absorbed.

Apple (Malus domestica) extract is an essential ingredient in any weight loss plan as it contains two powerful compounds— quercetin and phloridzin— which help protect against changes in blood sugar levels and sugar (glucose) absorption. Quercetin,

a bioflavonoid, is a powerful antioxidant. One of the many benefits of quercetin is that it affects the glucose receptor sites and fixes on other sugar receptors as well. That means that it reduces or delays the absorption of sugar and carbohydrates, helping curb the appetite and reducing binge eating.

Like quercetin, phloridzin has similar effects on the glucose receptor sites, but it also burns fat and controls blood sugar levels.

Phloridzin helps to release stored fatty acids from fat cells by as much as 44% more than just exercise alone. Phloridzin is considered a “trap molecule” because it tricks the intestinal receptor that brings glucose (sugar) into cells. Phloridzin’s affinity for this receptor is 1,000 times superior to glucose, so phloridzin essentially gets in the way of glucose by fixing on the glucose receptor site, and doesn’t allow any glucose to pass through into the cells.

Blocking Calories: Fats

Let me start off by saying that I don’t believe that fat is the enemy. We need fat to help build the cells in our skin, hair, brain, and throughout the body. We need fat because it helps our digestive system absorb nutrients more effectively. (And we’re talking about important nutrients, here, too – including vitamins A, D, E, and K, just to name a few.)

Nonetheless, individuals attempting to limit calories to achieve their weight loss goals may want to temporarily reduce absorption of fats from the diet, especially if eating a meal with excessive fat content. In the intestines, fat is broken down by an enzyme called lipase. To combat weight gain, conventional products, available at many mass market pharmacies and big-box retailers, have been created to block the activity of this enzyme. The most popular is called orlistat (brand names Alli® and Xenical®) which is a drug that has many unsafe, embarrassing, and uncomfortable side effects. It is sold as a prescription drug and in a lower dose as an over-the-counter drug, and has some disturbing side effects: loose stools, gas, bloating, frequent bowel movements, urgent

need to use the restroom, stomach pain, and leaky and oily rectal discharge. In fact, people who start these drugs are warned, in writing, to wear dark pants for the first few days of use. Also, the FDA released a statement that both Alli and Xenical may cause liver damage – a steep price to pay for a little weight loss.

There is no reason to use these drugs at all. There is a natural alternative that is far more effective without the nasty side effects. It’s called Lesser Galangal (Alpinia officinarum), and if it doesn’t sound familiar, it probably will very soon.

European researchers pioneered modern applications for this very interesting botanical. Looking at the nutrient components of lesser galangal, scientists compared the fat-enzyme inhibition of the plant’s quercetin, kaemferol, and galangin fractions. They found that galangin had the greatest impact.

So, the researchers concentrated the power of a rhizome extract of lesser galangal, and standardized it to 20% 3-methylethergalangin—zeroing in on that key inhibitor of lipase, the fat-absorbing enzyme.

Taken before a fat-containing meal, this herbal extract will block up to 38% (but not all!) of dietary fat. As an added plus, this lesser galangal extract outperformed a prescription strength version of the popular fat-blocking drug sold at pharmacies and big box stores when tested for its effect on cholesterol—without the adverse effects.

Based on an average statistical analysis, lesser galangal lowered overall cholesterol by 12% and triglycerides by 48% as compared to the untreated prescription-using group. Like fat intake, I don’t generally have an issue with cholesterol levels per se, but I do believe in cholesterol balance, and I realize that this is a serious concern for some.

Of course, getting to the target in the body is the key to the effectiveness of any supplement. Like the carbohydrate-inhibiting supplement I mentioned earlier in this article, this extract of lesser galangal is also protected with an enteric coating that allows it to pass through the acid conditions of the stomach and go to work in the intestines.

Something to keep in mind is that anything that inhibits fat breakdown can inhibit some of the good fats as well. One way to ensure you’re getting the good from fats—even while using an herbal weight support ingredient like lesser galangal—is to make sure that the fats you consume are all good fats. That way, the percentage of fats that are absorbed will all be beneficial. Also, be certain to take lesser galangal and your

fat-soluble vitamins at different times of the day and maybe boost your intake of fat-soluble nutrients, too, while you are on a weight-loss program.

You Can Achieve a Healthier Weight!

I know it is not simple. And I know it is not easy. However, using products to limit absorption of calories, reduce food cravings, and boost metabolism can be highly effective. But to recap, there are three steps that are crucial:

• Eliminate carbs as much as possible from your diet and effectively block carbohydrate absorption by using the highly concentrated and purified white kidney bean extract I’ve discussed here.

• Boost your metabolism, energy levels, and burn fat safely with the botanical combination of green maté, decaffeinated green tea extract, and apple extract with phloridzin – that should be your foundation supplement for weight loss.

• Temporarily block some of the fats from your diet with lesser galangal extract.

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A. Dear Brandon, Nothing is more frustrating than lying awake, not being able to fall or stay asleep. I think it would be wise to first make an appointment with your healthcare practitioner just to rule out any possible underlying conditions that could be affecting your sleep.

I would first recommend taking a unique echinacea extract derived from Echinacea angustifolia. This specialized extract is very different from the echinacea you see in stores that is sold for immune health and helping to overcome colds and the flu. Researchers at the Hungarian Academy of Sciences discovered that when grown under the right conditions, harvested and processed in a particular way, and taken at the right dosage level, compounds in this plant can help reduce anxiety as effectively as certain prescription medications, without the side effects. The unique compounds in this particular echinacea extract have been shown to attach to certain brain receptors, which help to instill a sense of calm and relaxation. The formula I recommend is a very low dose—about 20 mg. In fact, research has shown that higher doses are actually less effective. Taken before bedtime, this extract will help calm your mind before you go to sleep. I suggest taking 1 to 4 tablets spread throughout the day and possibly another before bedtime.

I also like a combination of highly concentrated plant oils that include marjoram, lavender, mandarin, ravintsara and lemon verbena. Each of these oils aids in promoting a sense of calm, reducing stress, and allowing you to fall asleep naturally. Unlike a sedative product, these oils won’t “knock you out.” They just help you relax and drift off to sleep. I would suggest starting off with one capsule of this blend before bedtime, and if necessary, add another capsule if one isn’t sufficient. This blend of oils has no side effects and will not cause you to wake up groggy or feel like you are hung over. When choosing a formula, make sure it features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use.

In some cases, awakening at night can be caused by blood sugar levels dropping through the night. Therefore, you may want to consider having a protein snack just before going to bed. Something small like a ½ ounce piece of cheese and a teaspoon of raw sesame butter or raw almond butter will do. This will help prevent blood sugar levels from dropping.

Healthy Regards!

Terry . . . Naturally

A. Dear Scott, I understand your concern over having to take three prescription blood pressure medications; however, high blood pressure is a very serious medical condition. I highly recommend talking to your doctor and asking if you could augment your current regimen with a natural combination of herbs that are beneficial for healthy blood pressure. While I would never advise anyone to stop taking a prescription medication for blood pressure, there are supplements that you can take that may help to decrease the amount of prescription drugs needed or even eliminate the need for the drugs altogether.

A combination of olive leaf extract and hibiscus can help to lower blood pressure. In a clinical trial, administration of a special olive leaf extract lowered systolic pressure (the top number) by 11 points and diastolic pressure (the bottom number) by 5 points. In addition to blood pressure reduction, LDL cholesterol levels were reduced, too. Similar results have been reported in other scientific studies. I recommend looking for an olive leaf extract standardized to 18% oleuropein, which is the key compound associated with olive leaf’s ability to reduce blood pressure.

Hibiscus has also been shown to lower blood pressure. In one study, people with mildly elevated blood pressure who consumed hibiscus tea experienced a 7-point drop in systolic blood pressure. Participants with higher blood pressure levels (over 129) had up to a 14-point drop. In fact, in a study comparing hibiscus to the prescription blood pressure drug lisinopril, those using hibiscus had better blood pressure reduction than those taking the synthetic drug, and with absolutely no side effects at all. I like hibiscus to be in a 25:1 extract. I suggest taking 750 mg of this blend daily. If you need additional reduction after a week or two, you can double the dose to 1500 mg daily.

Other things you can do to naturally lower your blood pressure include weight loss via exercise and healthy diet, relaxation, and getting a good night’s sleep.

Healthy Regards!

Terry . . . Naturally

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A. Dear June, Chronic sinus congestion/infection is unfortunately a very common complaint. First, your friends need to check with their healthcare practitioners to make sure there are no underlying diseases or structural problems with their sinuses that may be causing or complicating their sinus issues.

If there are no underlying issues, I do have some very excellent and natural ways to support the sinuses. First, I recommend a blend of eucalyptus and myrtle oils, two very wonderful oils that can support the sinuses. Eucalyptus oil helps decongest the sinuses, has anti-inflammatory and antioxidant properties, and has been traditionally used to treat runny nose, cough, and sore throat. Myrtle essential oil has been well-studied and sold in Europe for more than 75 years. These are two oils that I strongly value for natural treatment of sinusitis and sinus infection. I suggest taking 1 or 2 softgels of this blend three times daily. If your friends are a little bit on the brave side and want to try my personal recommendation, they should take the softgel and allow it to melt in their mouths. This allows the fragrance of myrtle and eucalyptus to permeate throughout the lungs and nasal passages. While it is an intense flavor, I find it effective and invigorating. If they do not prefer this method, taking it orally will also be effective.

When choosing a formula, make sure it features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits.

I would also recommend taking a blend that combines the essential oil of thyme with climbing ivy extract standardized to hederacoside C. This soothing combination helps clear the sinuses and reduce tissue irritation and inflammation. I suggest taking 1 to 2 tablets three times daily.

Healthy Regards!

Terry . . . Naturally

A. Dear Kathy, Nothing is more uncomfortable than having red, itchy, irritated eyes. The eyes depend on constant moisture and lubrication to maintain vision and comfort. Dry eyes occur when your tears, which are comprised of oil, water, and mucous, aren’t able to provide adequate moisture for your eyes. Dry eyes can also be caused by situations that dry out the tear film. This can be due to dry air from air conditioning, heat, or other environmental conditions. Other factors that may cause dry eyes include the natural aging process (especially menopause), side effects from prescription medications, as well as conditions such as Sjögren’s syndrome.

For eye dryness, I recommend trying Sea buckthorn (Hippophae rhamnoides) oil. The fruit of the sea buckthorn, a hardy plant native to Europe and Asia, has been called a “nutrient bomb” because it is so rich in flavonoids, vitamins, and other beneficial compounds. The seeds contain exceptionally high omega fatty acids, including the rare Omega-7 fatty acid (palmitoleic acid). There are excellent studies on sea buckthorn oil that is taken internally in softgel capsules to reduce dryness of the eye, as well as dryness of the mouth and vagina, or any other dry mucous membrane. There are also clinical studies using sea buckthorn oil for Sjögren’s syndrome, which is a difficult autoimmune disease that causes excessive mucous membrane (especially mouth and eye) dryness. I would suggest taking 500-2,000 mg daily.

I would also recommend adding a group of plant compounds called carotenoids to your daily regimen. Numerous clinical studies have demonstrated their ability to preserve healthy eye function. I recommend a formula that contains a natural astaxanthin complex with at least 2% astaxanthin, along with other carotenoids like lutein, canthaxanthin and beta carotene, as well as a black currant extract standardized to more than 25% anthocyanins. A powerful natural antioxidant, black currant helps to protect the eyes from the damaging effects of free radicals. I would suggest taking 2-3 capsules of this blend daily.

You may also want to consider adding curcumin and omega-3 fatty acids to further support your vision, as well as enhance your overall health.

Healthy Regards!

Terry . . . Naturally

A. Dear Julie, The oil that I would highly recommend for anyone is coconut oil. It is excellent to cook with since it has a very high smoke point (the temperature at which a cooking fat or oil begins to break down). This means coconut oil can be used in high-temperature cooking without sustaining oxidative damage. Coconut oil is primarily made up of medium chain triglycerides, which are not burned or stored as fat in the body, but go directly to the liver to stimulate energy. It also contains lauric acid, a powerful antibacterial and antiviral agent, which stimulates the function of the immune system.

In addition to cooking, coconut oil can also be used as a soothing skin moisturizer or conditioner for your hair!

Healthy Regards!

Terry . . . Naturally

Throughout the year, we are often so busy with day to day tasks that we rarely think of our loved ones and those who have made the biggest impact on our lives.  With the world focusing so much on material gains and wealth, the gift of love and appreciation seems to be forgotten and to have less value.  Now that the New Year is right around the corner, I don’t want to be so busy that I can’t appreciate my loved ones, friends, and all of you for how you have impacted my life.

I just read this morning in my prayer time that Christ was asked which of the Commandments were most important.  He said first, to honor and obey God.  Second, love your neighbor as you would love yourself, and with these two you would be obeying all the Commandments.  While I sometimes fail, I always try to remember these two most important Commandments.  I think we so often have left God out of our lives that everything then becomes materialistic.

You have made my life 1000 times better.  I am thankful for all of you who have come to the Terry Talks Nutrition site, asked questions, made comments and suggestions, and brought the website to life and full of activity.

My passion is to share and educate on the powers of natural medicine versus drug therapy.  It has been my experience in the last 45 years that lives can be changed, and lives saved, using natural products without the dangerous side effects brought about by drugs.

I want to wish you a very Happy New Year, one filled with prosperity and health.  I don’t need to make this message lengthy because it really comes down to two things: loving God and loving you!  I want to take this time to thank you for all that you have done this past year.  Without you, we would be nothing.  With you, we can be a force that can make a great difference in this world.  I did not include a new Terry Talks Nutrition newsletter this week because I wanted to take the time to thank you for being who you are.  I will be writing again next week and you will receive your brand new newsletter for 2012.  And please, remind your family and friends to join us! Together, we can change the world.

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 A. Dear Wendy, While niacin has some benefits and is usually risk free, it does have the potential to cause flushing of the skin, which some people dislike. If that is not a problem, then he should continue to take the niacin. However, do not use time release niacin as it can cause liver damage.

To further support healthy cholesterol balance, I suggest your husband take two additional nutrients – Indian Gooseberry (also called Amla) and Omega-3 fatty acids. Indian Gooseberry, a fresh fruit from India, has been an important part of Ayurvedic medicine for thousands of years. However, it was modern research that unlocked the secrets to its success in treating heart disease. Indian Gooseberry has antioxidant properties, which allow it to stop the oxidation of LDL cholesterol, the first step in heart disease. It is also able to increase levels of HDL – the good, protective form of cholesterol. I recommend taking 1,000 mg of this blend daily.

 There are also many studies showing the benefits of Omega-3 fatty acids for reducing triglyceride and cholesterol levels. I recommend taking Omega-3 fatty acids from salmon, naturally bound to phospholipids, which you can find in a tablet form. The advantage to this type of an omega fatty acid supplement is that the absorption is increased up to 50 times over regular fish oil supplements, and the purity is vastly superior. Therefore, you only need one or two tablets a day instead of handfuls of fish oil capsules or spoonsful of fishy tasting oils.

 As always, it’s very important for your husband to work with his healthcare practitioner. I encourage him to talk with his doctor and see what he/she thinks of using the protocol I have recommended.

Healthy Regards!

Terry . . . Naturally

A. Dear Sharlene, I think it would be wise to have your healthcare practitioner take a look at the new warts just to rule out any other type of skin complication.

 Since a wart is caused by a virus, the proper way to eliminate them is to strengthen your immune system’s ability to kill that virus. I always recommend that people who are affected by warts, or by any virus, avoid all grain products, particularly those containing gluten, dairy products, sugar and all artificially sweetened soft drinks. These foods weaken the immune system and in fact may strengthen the virus that causes warts.

 I would suggest trying a combination of Ravensara (Ravensara aromatica), Myrtle (Myrtus communis), Thyme (Thymus saturoides), and Bay Leaf (Laurus nobilis) concentrated plant oils to boost the immune system. I recommend taking 1 softgel of this blend twice daily. You can also pierce the softgel with a pin and apply the oil to the area of concern. You can also try covering the wart with a Band-Aid® or piece of duct tape. Change the Band-Aid/tape when necessary and in several weeks the wart should die off. Just be sure to choose a formula which features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use. The extraordinary potency of these tested plant oils allows for relatively low doses, but very powerful health benefits.

 Healthy Regards!

Terry . . . Naturally

My own dogs, Buddy and Bella, have become such a big part of my life that I cannot imagine what I would do without them! Nothing is too good for them–they have a healthy regimen of nutritious food, vigorous exercise, and targeted supplementation.

Not surprisingly, at many of my lectures all around the country, people inevitably ask about supplements for their pets. The two most common topics are joint pain and cancer, which are unfortunately common woes for our animal friends.

In this edition of Terry Talks Nutrition, I’d discuss supplements that address both of these concerns, and ways to enhance your pet’s everyday health as well.

Nutrients That Make a Difference