Just Ask Terry-June 7, 2013

Q. Dear Terry, I have been suffering with heavy legs syndrome, which tends to worsen during the summer. I am 34 years old and work at a job that requires a lot of standing. After a long day at work, it seems I never quite recover, often suffering from restless legs most nights. Do you have any suggestions?” — Anna W., London, England

A. Dear Anna, First consult with your healthcare practitioner to rule out the possibility that an underlying condition is causing your symptoms. If everything checks out, I would then suggest trying the following botanical combination.

I believe you would benefit greatly by adding a combination of red vine leaf extract and butcher’s broom to your daily regimen. Red vine leaf extract contains resveratrol, anthocyanins, as well as a range of other protective polyphenols and has been clinically proven to relieve the pain and swollen legs associated with varicose veins and chronic venous insufficiency (CVI). Butcher’s broom (Ruscus aculeatus) is also extremely well known for treating varicose veins, other symptoms of CVI, and circulatory health in general.

Together, these two powerful botanicals have the ability to strengthen the veins of the legs and can help stop the tired, heavy feeling you are experiencing. I recommend taking 2 capsules of this blend daily. When looking for a formula, make sure to choose one that contains red vine leaf and butcher’s broom that are standardized for their active compounds.

Healthy Regards!

Terry . . . Naturally

Tags: anthocyanins, butcher’s broom, cardiovascular health, chronic venous insufficiency, circulatory health, heavy legs syndrome, legs, polyphenols, red vine leaf extract, restless legs, resveratrol, standing, varicose veins

Just Ask Terry-February 15, 2013

Q. Dear Terry, “My husband suffers from RLS (restless leg syndrome). Not only do his legs constantly move, but the rest of his body jerks while sleeping. It has affected our ability to sleep together – any ideas?” — Joy S., Boca Raton, FL

A. Dear Joy, Restless legs syndrome (RLS) is a condition where people experience uncomfortable sensations in their legs (while not as common, these sensations can also occur in the arms). The unpleasant feelings are described as creeping, crawling, pulling, itching, tingling, burning, aching, or electric shocks. Individuals with RLS feel an irresistible urge to move their legs in an attempt to relieve the sensations. I feel strongly that making good decisions regarding exercise, food choices, and proven natural medicines can have a tremendous impact in reducing your husband’s symptoms.

First, I’d encourage your husband to add some moderate exercise to his daily regimen. One of the problems with RLS is that too little OR too much exercise tends to make symptoms worse, so he needs to try and find a comfortable middle ground where he can take a few short walks throughout the day (but not close to bed time). He also needs to work on reducing the amount of stimulants (such as caffeine) in his diet. If he drinks coffee or tea, try not to drink any past noon. He also has to be on the lookout for hidden stimulants. For example, some over-the-counter decongestants can contain ingredients (pseudoephedrine and synepherine) that act as stimulants, which can further aggravate RLS symptoms. He can try taking a warm shower or bath in the evening, and if he doesn’t have dairy issues, he can drink some warm milk (I prefer goat’s milk) or eat a small piece of cheese. The protein will help keep his blood sugar levels stable as he sleeps, and the calcium can help relax his muscles.

I also recommend taking vitamin B6, blended with a highly absorbable magnesium, like magnesium glycinate chelate. In addition to optimizing vitamin B6 metabolism, magnesium in the glycinate form delivers a good dose of magnesium to help with muscle relaxation and resistance to nerve excitability, and is much less likely to cause loose stools. 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. Your husband should take two capsules of this formula twice daily. While he may have results earlier, please give this protocol at least 30 days before evaluating his progress. Good luck – let me know how it works.

I believe your husband would also benefit greatly by adding an iodine formula to his daily regimen. For optimal support, look for a formula that contains three types of iodine: potassium iodide, sodium iodide, and molecular iodine. I recommend taking 12.5 mg of this blend daily.

Healthy Regards!

Terry . . . Naturally

Tags: aching, arms, blood sugar levels, body, burning, caffeine, calcium, Coffee, crawling, creeping, decongestants, electric shocks, itching, legs, magnesium, moderate exercise, pseudoephedrine synepherine, pulling, restless leg syndrome, RLS, sleep support, stimulants, tea, tingling, vitamin B6

Just Ask Terry-November 16, 2012

Q. Dear Terry, “I am on my feet all day at work and because of this, my feet and legs are always swollen. My doctor has recommended propping my legs up after I get home, but this isn’t practical. Any suggestions on how to help improve my leg circulation?” — Rose S., Greensboro, NC

A. Dear Rose, I would first recommend that you consult with your healthcare practitioner to rule out the possibility that an underlying condition is causing the swelling. If everything checks out, I would then suggest trying the following botanical combination.

I believe you would benefit greatly by adding a combination of red vine leaf extract and butcher’s broom to your daily regimen. You may have already heard of these two powerful ingredients. Red vine leaf extract contains resveratrol, anthocyanins, and a range of other protective polyphenols and has been clinically proven to relieve the pain and swollen legs associated with varicose veins and chronic venous insufficiency (CVI). Butcher’s broom (Ruscus aculeatus) is also extremely well known for treating varicose veins, other symptoms of CVI, and circulatory health in general.

Together, these two powerful botanicals have the ability to strengthen the veins of the legs and can help stop the pain and swelling you are experiencing. I recommend taking 2 capsules of this blend daily. When looking for a formula, make sure to choose one that contains red vine leaf and butcher’s broom that are standardized for their active compounds.

Healthy Regards!

Terry . . . Naturally

Tags: anthocyanins, butcher’s broom, cardiovascular health, chronic venous insufficiency, circulation, circulatory health, CVI, feet, legs, Pain, polyphenols, red vine leaf extract, resveratrol, Ruscus aculeatus, swollen leg, varicose veins

Just Ask Terry-May 18, 2012

Q. Dear Terry, “I have restless legs syndrome (RLS) that keeps me up at night. Is there anything you can recommend that will help?  Thanks.”— Tom A., San Rafael, CA

A. Dear Tom, Restless legs syndrome (RLS) is a condition where people experience uncomfortable sensations in their legs (while not as common, these sensations can also occur in the arms). The unpleasant feelings are described as creeping, crawling, pulling, itching, tingling, burning, aching, or electric shocks. Individuals with RLS feel an irresistible urge to move their legs in an attempt to relieve the sensations.  I feel strongly that making good decisions regarding exercise, food choices, and proven natural medicines can have a tremendous impact in reducing your symptoms.

First, I’d encourage you to include some moderate exercise in your daily regimen. One of the problems with RLS is that too little OR too much exercise tends to make symptoms worse, so try to find a comfortable middle ground where you take a few short walks throughout the day (but not close to bed time). Work on reducing the amount of stimulants such as caffeine in your diet. If you drink coffee or tea, try not to drink any past noon. You also have to be on the lookout for hidden stimulants. For example, some over-the-counter decongestants can contain ingredients (pseudoephedrine and synepherine) that act as stimulants that can aggravate RLS symptoms. Try taking a warm shower or bath in the evening, and if you don’t have dairy issues, drink some warm milk (I prefer goat’s milk) or eat a small piece of cheese. The protein will help keep your blood sugar levels stable as you sleep, and the calcium can help relax your muscles.

I recommend taking vitamin B6, blended with a highly absorbable magnesium, like magnesium glycinate chelate. In addition to optimizing vitamin B6 metabolism, the magnesium in the glycinate form is much less likely to cause loose stools, and delivers a good dose of magnesium to help with muscle relaxation and resistance to nerve excitability. 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. Take one or two capsules of this formula twice daily. While you may have results earlier, please give this protocol at least 30 days before you evaluate your progress. Good luck – let me know how it works.

Healthy Regards!

Terry . . . Naturally

Tags: aching, Anxiety, burning, caffeine, calcium, crawling, creeping, electric shocks, exercise, goat's milk, itching, legs, magnesium, Pain, pulling, relaxation, Restless legs syndrome, RLS, Sleep, tingling, vitamin B6

Weekly Articles-March 23, 2012

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!

Tags: AKBA, B vitamins, B12, blood glucose, Blood Sugar, blood vessels, boswellia, chromium, diabetes, diabetic neuropathy, feet, inflammation, legs, lipoic acid, methylcobalamin, methylfolate, nerves, neuropathy, numbness, P-5-P, Pain, pins and needles, pyridoxal-5-phosphate, tingling, zinc