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How to find a calming escape with meditation and CBD

How to find a calming escape with meditation and CBD

It is important to find ways to wind down and relax during stressful times. Stress plays such an important factor in our lives. everyday taking some time everyday to unwind can have far reaching full body benefits. Long term stress can be devastating for your health and can affect your immune system, digestion, mood and focus. A great way to relax and find a sense of comfort is to take a few minutes to meditate. 

Finding your breath

A great way to start meditating is to find a quiet place and begin to focus on your breathing. As you are comfortable, you can begin to take deep breaths slowly and really focus on inhaling air through your nose and out through your mouth. Sit in a comfortable position and gently close your eyes and begin to let go all of the stresses and thoughts in your mind. Try to clear out the outside thoughts and focus on your total zen.

As you begin to feel relaxed, continue to guide your attention on your breathing and allow your mind to be free. Try not to drift your mind to think about what chores you have to do, but to be free from any stressing thoughts. Continue breathing by counting your breaths and observing whether they are short or long for about 5 minutes. As you begin to exit your meditation zone, slowly open your eyes and be sure to not rush into getting up. Some people after this exercise may feel sleepy as your mind is in a tranquil state, while others will feel energized and ready to take on the day.

A great tip to really get into a better meditation space is to try listening to natural soundscapes as you practice your meditative breathing techniques. If you’ve never heard of a soundscape, it refers to the sounds or recording of a natural environment, such as a forest or river. You can do this by sitting outside by the park when you can have background noise of the wind, birds chirping or water flowing freely by a stream. If you prefer to meditate in the house then this is a great resource from the National park service in the U.S. that has soundscapes from Rocky Mountain National park. https://www.nps.gov/romo/learn/photosmultimedia/sounds-ambient-soundscapes.htm#environmental

Can CBD help my meditation?

If you are looking for a daily supplement to help with staying calm and focused, look no further than Green Gorilla’s CBD Oil paired with Freshlife’s Relaxation Support. CBD combined with our adaptogenic herbal blend will help relieve nervous tension, support emotional well-being and provide optimal relaxation, help you manage day-to-day tension and provide relief from occasional feelings of uneasiness. This combination is the perfect supplement duo to enhance a relaxing meditation practice that can help you feel a heightened sense of complete mental and physical relaxation.

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Wellness Tips for Cold and Flu

Wellness Tips for Cold and Flu

Our favorite cold or flu is the one we didn’t get – and on the road to whole body wellness, prevention is key! That’s why we have an entire handout on Foundational Nutrients and Diet & Lifestyle Tips to lay a healthy living foundation and help prevent illnesses from happening. Prevention is a gift we can give to our future selves.

Since cold and flu ailments are so common, people tend to focus more on prevention with this than they do major life threatening diseases. For this reason, we have split our recommendations into two categories: one for Immune System Builders, and one for Cold and Flu Relief. Please note that most immune system builders can be combined with relief remedies, or used in higher more frequent dosages for an enhanced effect. This list is designed to highlight the benefits and identify the differences between our most popular remedies; please speak to a Freshlife Wellness Coach for specific questions or additional information.

Foundational Nutrients
Please see our list of Foundational Nutrients for general health.

Freshlife Vitamin C– Even though it’s already made our list for foundational nutrients, Vitamin C deserves a second mention. Not only does it boost the body’s defenses against cold and flu, helping with prevention, Vitamin C can also shorten the duration and ease severity of symptoms. Many of our customers will take 1,000mg every other hour until symptoms disappear (titrated to bowel tolerance). We offer a wide variety of Vitamin C supplements, from liquid to powder, to buffered and non-buffered capsules, tablets, and chewables.

Freshlife Zinc–  This essential mineral is truly a superhero! Its supporting actions in the body include helping with production of male hormones, supporting gastrointestinal health, mood, immune system function, restorative sleep, sense of taste and smell, and it has shown long term benefits for anyone suffering from recurrent respiratory system ailments.

Natures Immune System Builders
Freshlife Immune Support- This has been a long standing “go to” formula for our regulars for over 20 years! Why do we love it? It’s loaded with immune boosting mushrooms like Maitake and Reishi, along with echinacea, astragalus, Vitamin C and Zinc. Freshlife Immune Support helps to get your defenses up and eliminate pathogens before they get a foothold!

Freshlife Bulk** Echinacea- Probably the most highly studied and well known immune system booster, Echinacea* can be used as a long term immune system tonic, or at higher doses to ward off cold or flu at first onset of symptoms. Our full-spectrum extract supports the immune system on several levels, boosting white blood cell and natural killer cell count, reducing inflammation, preventing tissue necrosis and promoting tissue regeneration to name a few.

*Despite popular belief Echinacea has not been proven to hyper-stimulate the immune system and does not aggravate auto-immune disorders.
*Not recommended for those highly allergic to the Asteraceae (ragweed) family.

Freshlife Astragalus- This herb provides deep immune support, as well as improving the health of the blood/cardiovascular system, and liver. It is a great tonic for individuals suffering from adrenal stress,  as well as anyone with low immune system function who is continually getting ill. It also offers a double benefit for people who suffer from seasonal allergies, as it may reduce allergy symptoms if taken six months in advance of the season.

Freshlife Bulk** Elderberry Syrup- One of nature’s most effective remedies for the flu, multiple studies have shown it reduces the severity and duration of the common flu. Providing a concentrated source of anthocyanins and flavonoids, two types of powerful antioxidants, Elderberry Syrup is also high in vitamins A and C. A great immune system booster for anyone suffering from poor night vision, elevated cholesterol or triglycerides as it has also been known to provide benefits in these particular areas. It may be taken long term to boost one’s resistance to illness. Our organic sugar-free Elderberry Syrup is diabetic safe and naturally sweetened with vegetable glycerine.

Freshlife Olive Leaf- Useful in the treatment of symptoms and prevention of viral, bacterial or fungal infections. Olive leaf also works to reduce cholesterol and helps to lower elevated blood sugar levels. Because of its wide range of benefits, it is a favorite among teachers, flight attendants and anyone working in health care who is exposed to sick people frequently.

Sovereign Silver- Who says medicine has to taste bad?! Sovereign Silver has a wide variety of uses in the body, including the prevention and treatment of symptoms of cold and flu.  It is virtually tasteless and the easiest thing to incorporate into your family’s daily routine since the invention of cereal!

Cold and Flu Relief
Freshlife CongestEase- This formula is a powerhouse for combating viral or bacterial infections in the sinuses or respiratory tract.  A great remedy for anyone suffering from asthma or recurrent lung congestion, it acts as an expectorant that works famously on non-productive or spastic coughs.  CongestEase also works to support clearing of the lungs for smokers, boosts oxygen intake for athletes, and reduces altitude sickness. Plus, you get the power of a highly absorbable concentrated liquid, in a capsule form!

Freshlife Bulk** SinusBlaster- This has been a hands down, long time customer favorite. Always in high demand, we order it in bulk!* This remedy is perfect for sufferers of sinus headaches or infections. It is a stealth antibacterial and antiviral. It even has been used to reduce snoring, help with altitude sickness, and improve athletic performance by boosting oxygen uptake. Loaded with mucous clearing, cold fighting herbal allies, 15 drops of this mixture a few times a day will leave you feeling like new in no time!

Freshlife Oregano Oil- For a persistent or stubborn infection we recommend upping your game with Oregano Oil, an extremely powerful antiviral, antibacterial, antifungal, antiparasitic extract. Our extracts are guaranteed to be 100% true sustainably wildcrafted and steam distilled for purity.
*When taking the liquid extract we recommend mixing 2-3 drops with a spoonful of organic flax or olive oil, and caution that it can produce a strong warming sensation. Keep away from eyes, ears and genitals. Not for use with young children or infants.

SinuCare- Botanical extracts from eucalyptus and myrtle soothe the mucous membranes and clear the sinus and respiratory passages for swift relief. This non-drowsy, non-GMO formula is also well known for helping individuals with nighttime breathing problems, due to asthma or allergies, get a better night’s sleep.

Enzyme Defense- Our list simply wouldn’t be complete without including this unique formula. Enzymes are a powerful aid for the breakdown and proper digestion of our food, but did you know there are also specialized enzymes that, when taken on an empty stomach, work to breakdown and destroy pathogenic microbes, and mucus buildup? If you are one of those people who seem to try everything with little to no results, this remedy won’t let you down!

Acute Cold and Flu (ACF)- If you are impressed with everything on this list and simply can’t decide, ACF has pretty much got it all and then some! ACF is a must have for those who simply cannot get sick. Everyone reports it tastes terrible, but it works like a charm! Whether you have an important meeting or vacation coming up, ACF will ensure you are feeling better ASAP.

Homeopathic Remedies- We carry a vast selection of homeopathic remedies for cold and flu symptoms which are widely sought out for their track record of safety, efficacy, and lack of drug interactions. Homeopathy works on the premise that “like cures like”. Remedies come in either liquids or tablets that easily dissolve under your tongue and work in the body on a cellular level. Homeopathic remedies must be administered frequently at low doses in order to be effective.

Don’t forget to check out our line up of cough syrups, lozenges and throat sprays for your comfort. Your body will thank you!

Diet and Lifestyle

  • Practice regular hand washing

  • Get adequate rest every night

  • Far-Infared Sauna- 3x’s/ week work up to 40 min sessions. Heating up the body’s core temperature is a great way to kill off pathogens. Unless you are already experiencing symptoms of a fever, the far-infrared sauna is a great way to not only prevent cold and flu, but also to fight it.

  • Stay hydrated, whether you feel thirsty or not; strive to drink half your weight in ounces of filtered or pure spring water daily

  • Exercise regularly (if you are experiencing acute symptoms remember rest is always the best medicine)

  • Practice meditation and deep breathing

  • Decrease intake of sugar, simple carbohydrates, processed foods, caffeine and alcohol

  • If you are experiencing cold or flu symptoms, we recommend experimenting with including the following in your diet to your tolerance: Bone broth, Chicken soup made with bone broth, Extra garlic, Hot herbal tea with honey, Fermented foods, Fresh squeezed citrus and  green juices, Plain yogurt and berries, Oatmeal with roasted apples

** Not familiar with our bulk liquid supplements? We offer a variety of our most popular Freshlife brand liquids in bulk to help save you money, and reduce waste. Sold by the ounce (4oz max), bring a clean bottle from home or choose to purchase one of our brown glass bottles.

Health Disclaimer: The information provided in this handout should not be construed as personal medical advice or instruction. It is intended for educational purposes only and is not meant to diagnose or treat any disease. No action should be taken based solely on the contents of this handout. Readers should consult appropriate health professionals on any matter relating to their health and well-being. For more information or recommendations tailored to your specific needs, please schedule a Nutritional Consultation with a Freshlife Wellness Coach.

*This material may not be reproduced without permission.

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Turmeric and Curcumin, the All-in-one Solution Part 2

Turmeric and Curcumin, the All-in-one Solution Part 2

Previously, we looked at the amazing healing ability of curcumin on cancer, heart disease, and arthritis. This week we’ll explore the ways curcumin is effective for diabetes, Alzheimer’s disease, depression, IBS, and more!

Diabetes

While diabetes is a disorder of blood sugar metabolism, inflammation plays a very strong role in its development and progression.  Some researchers now believe that chronic, low-level inflammation, especially when associated with obesity, is actually the cause of insulin resistance leading to Type 2 diabetes. In an experimental model of diabetes, curcumin was compared to the drug rosiglitazone (Avandia®), and found to be equally as effective in reducing insulin resistance, inflammatory markers, and fats in the bloodstream.(17)  Other studies looking at the effects of curcumin in models of diabetes have found similar results: improved insulin response and reduced blood glucose levels.(18,19) Additionally, scientific studies have found that curcumin may protect against other problems associated with diabetes, such as the breakdown of eye tissue, potential brain damage, nerve pain (neuropathy), and heart disease.(20-23)

Alzheimer’s Disease

The cause of Alzheimer’s disease (AD) is not entirely known. However, certain characteristic changes are found in the brains of people with this condition – accumulated clusters of a protein called beta-amyloid, and clumps of dead and dying nerve and brain cells. These clusters and clumps, called plaques and tangles, are believed to interfere with the proper transmission of messages between brain cells and lead to the death of brain cells as well. Inflammation is also involved, causing the accumulation of plaques and tangles to have even more damaging effects. Because of the known anti-inflammatory effects of curcumin, researchers are now looking at its effects in treating AD.

What they have discovered is astonishing. Not only does curcumin protect brain cells from damaging inflammation, in experimental models of AD, curcumin was able to reduce beta-amyloid levels and shrink the size of accumulated plaques by over 30%!(24)  In fact, curcumin is more effective in inhibiting formation of beta-amyloid protein fragments than many other drugs being tested as Alzheimer’s treatments. One of the most prestigious Alzheimer’s research institutes in the world, the McCusker Alzheimer’s Research Foundation (supporting research at Edith Cowan University, Perth, Australia) is focused on learning more about the benefits of curcumin for treating AD.(25)

Depression

Depression is a debilitating disease that is difficult to treat. Approximately 30% of patients who take prescription drugs to relieve their depression experience no benefits, and the remaining 70% will have only partial improvement. Additionally, the side effects can be significant, including nausea, weight gain, dizziness, dry mouth, blurred vision, insomnia and more. Because curcumin has been shown to be effective at treating other brain disorders, researchers theorize that it may also be helpful in relieving depression.

First, inflammation is known to play a major role in the development of depression. Therefore, it seems logical that the anti-inflammatory properties of curcumin may be helpful. Second, curcumin is also able to modulate the levels of brain neurotransmitters (chemical messengers – serotonin, norepinephrine, and dopamine) that influence mood, behavior, appetite, emotions and even dreaming and memory. In experimental models of depression, curcumin has been shown to increase levels of the “feel good” neurotransmitter, serotonin, as well as relieve other symptoms of depression.(26,27) In a published study comparing a highly absorbable curcumin enhanced with turmeric essential oil to two prescription drugs, fluoxetine (Prozac®) and imipramine (Tofranil®), an experimental model found this highly absorbable curcumin to be just as effective as the two drugs – but without the adverse side effects.(28)

In a clinical study, patients with major depressive disorder (MDD) showed the highest response using a combination of fluoxetine (Prozac®) and high-absorption curcumin enhanced with turmeric essential oil – a 77.8% response rate as measured by the Hamilton Depression Rating Scale (HAMD-17).(29)

Interestingly, the single-therapy groups scored almost exactly the same, with fluoxetine at 64.7% and curcumin at 62.5% – numbers so close that the difference is not statistically significant from one another.(29)

Two important takeaways from this study: first, curcumin worked as well as the prescription drug fluoxetine in terms of the measurable changes in the HAMD-17 score from baseline to six weeks of treatment; second, curcumin can be an effective and safe treatment for patients with MDD without the terrible side effects of suicidal thoughts or other psychological disorders.

In a placebo-controlled study, high-absorption curcumin enhanced with turmeric essential oil showed antidepressant effects in people with major depressive disorder as early as four weeks after treatment.(30) Additionally, people with atypical depression, a form that often does not respond well to antidepressant drugs, respond exceptionally well to curcumin. Research shows that curcumin influences biomarkers associated with depression and reduces their effects.(31)

 In an even more recent clinical study, curcumin at low and high dosages and a placebo were compared for their ability to relieve the symptoms of MDD.(32) What was interesting about this study was that even at lower doses, people responded very well to curcumin. Both dosages effectively helped relieve symptoms of depression and accompanying anxiety for individuals in the test groups. In fact, 28 percent of participants showed a 50 percent or greater relief of symptoms. For those with atypical depression (a subtype of depression that can include intensive fatigue or weight gain), 65 percent experienced a reduction in symptoms by half or better.

Gastrointestinal Inflammation (IBD and IBS)

Chronic inflammation of the intestines (the gastrointestinal tract) is associated with several commonly experienced diseases – particularly irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and Crohn’s disease. Bloating, frequent diarrhea or constipation, gas, abdominal pain, even heartburn and acid reflux, can all be signs that unchecked, inflammation is affecting the proper function of your digestive system. A study of over 200 people with IBS found that use of a standardized extract of curcumin was associated with up to a 25% reduction in abdominal pain, and two-thirds of participants reported an  improvement in overall symptoms.(33) In a small pilot study of patients with Crohn’s disease or ulcerative proctitis (a type of IBD) who received curcumin along with the standard anti-inflammatory drugs (including steroids), many of the patients were able to reduce or stop the medications, and inflammation markers decreased to a normal level.(34) One of the interesting benefits of curcumin is that it not only has been shown to reduce inflammatory compounds in the intestines, it can actually strengthen the intestinal wall to prevent harmful bacteria from passing out of the intestines and reaching other organs, such as the liver and kidneys.(35)

Wound Healing and Skin Conditions

Curcumin not only protects skin with its ability to quench damaging free radicals and reduce inflammation, but it has also been shown to improve collagen deposition and vascular density in wounds. Collagen is the foundation upon which healthy skin is built; vascular density is what ensures adequate blood flow to carry in the nutrients needed for repair of damaged tissue.(36) Many people who experience problems with slow healing of wounds also have diabetes. Diabetes interferes with wound healing because it causes reduced blood flow (nutrients needed for tissue repair are carried in the bloodstream).  High blood sugar also interferes with the ability of the body to clear away damaged cells and build new skin cells. In an experimental model of diabetes, both oral and topical curcumin were able to speed wound repair and healing.(37) Radiation treatment for cancer can also cause significant damage to the skin and delay healing. Pretreatment with oral curcumin has been shown in multiple studies to speed skin repair and healing.(38) And finally, both oral and topical curcumin has shown promise at reducing inflammatory skin conditions such as psoriasis and eczema, as well as skin cancer.(39)

Other Chronic Diseases

Curcumin has also shown promise in treating many other diseases and conditions, including obesity, kidney and liver disease, eye disorders, lung conditions, allergies, pancreatitis, and more.(39,40) Curcumin may be able to protect against weight gain and body fat accumulation.  In a study of animals fed a high fat diet, curcumin supplementation prevented the increase of adipose (fat) tissue as well as preventing fat deposits in the liver.(41)

Curcumin Safety

No toxicity issues have been reported for curcumin, even when used in doses as high as 10 grams or more daily.(42,43)  Because it is so safe and non-toxic, curcumin therapy is something to consider for almost any condition, especially conditions involving inflammation.

Curcumin Absorption and Utilization

While turmeric, the source of curcumin, has been traditionally recommended in India for thousands of years, it is important to remember that turmeric is prevalent in the Indian diet from childhood. That’s one of the reasons why India has lower rates of Alzheimer’s and other inflammation-related illnesses compared to individuals consuming a typical Western diet.

However, simply eating more curry and turmeric isn’t going to yield the kinds of clinical results discussed here. It is important to choose a product that features a curcumin with excellent absorption that has been proven in published human studies.

The information provided here is meant to be used in conjunction with the advice of a healthcare practitioner, who can help develop a treatment plan that is designed to address your unique health concerns for an optimal outcome.

These excerpts from the article CURCUMIN: THE ALL-IN-ONE-SOLUTION, PART 2  have been used with permission from our friends at Terry Naturally, makers of Europharma’s Curamin/Curamed BCM-95 Turmeric supplements available at Freshlife. Talk to a Freshlife Wellness Coach about which Turmeric supplements may be right for you.

References:

17.   El-Moselhy MA, Taye A, Sharkawi SS, El-Sisi SF, Ahmed AF. The antihyperglycemic effect of curcumin in high fat diet fed rats. Role of TNF-α and free fatty acids. Food Chem Toxicol. 2011;49(5):1129-40.

18.   Na LX, Zhang YL, Li Y, et al. Curcumin improves insulin resistance in skeletal muscle of rats. Nutr Metab Cardiovasc Dis. 2011;21(7):526-33.

19.   Seo KI, Choi MS, Jung UJ, et al. Effect of curcumin supplementation on blood glucose, plasma insulin, and glucose homeostasis related enzyme activities in diabetic db/db mice. Mol Nutr Food Res. 2008; 52(9):995-1004.

20.   Gupta SK, Kumar B, Nag TC, et al. Curcumin prevents experimental diabetic retinopathy in rats through its hypoglycemic, antioxidant, and anti-inflammatory mechanisms. J Ocul Pharmacol Ther. 2011;27(2):123-30.

21.   Peeyush KT, Gireesh G, Jobin M, Paulose CS. Neuroprotective role of curcumin in the cerebellum of streptozotocin-induced diabetic rats. Life Sci. 2009;85(19-20):704-10.

22.   Kulkarni SK, Dhir A. An overview of curcumin in neurological disorders. Indian J Pharm Sci. 2010;72(2):149-54.

23.   Rungseesantivanon S, Thenchaisri N, Ruangvejvorachai P, Patumraj S. Curcumin supplementation could improve diabetes-induced endothelial dysfunction associated with decreased vascular superoxide production and PKC inhibition. BMC Complement Altern Med. 2010;10:57.

24.   Garcia-Alloza M. Curcumin labels amyloid pathology in vivo, disrupts existing plaques, and partially restores distorted neurites in an Alzheimer mouse model. J Neurochem. 2007;102:1095-1104.

25.   Martins R. Evaluation of the nutritional extract Bio-curcumin (BCM-95) to preserve cognitive functioning in a cohort of mild cognitively impaired (MCI) patients over 12 months. Edith Cowan University. Joondalup, Western Australia.

26.   Xu Y, Ku BS, Yao HY, et al. The effects of curcumin on depressive-like behaviors in mice. Eur J Pharmacol. 2005;518(1):40-6.

27.   Huang Z, Zhong XM, Li ZY, Feng CR, Pan AJ, Mao QQ. Curcumin reverses corticosterone-induced depressive-like behavior and decrease in brain BDNF levels in rats. Neurosci Lett. 2011;493(3):145-8.

28.   Sanmukhani J, Anovadiya A, Tripathi CB. Evaluation of Antidepressant Like Activity of Curcumin and its Combination with Fluoxetine and Imipramine: an Acute and Chronic Study. Acta Pol Pharm. 2011;68(5):769-75.

29.   Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, Goel A, Tripathi CB. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res. 2013;28(4):579-85.

30.   Lopresti AL, Maes M, Maker GL, Hood S, Drummond PD. Curcumin for the treatment of major depression: A randomised, double-blind, placebo controlled study. J Affect Disord. 2014;167:368-375.

31.   Lopresti AL, Maes M, Maker GL, Hood S, Drummond PD. Curcumin and major depression: A randomized, double-blind, placebo-controlled trial investigating the potential of peripheral biomarkers to predict treatment response and antidepressant mechanisms of change. European Neuropsychopharmacology. Dec. 5, 2014

32.   Bundy R, Walker AF, Middleton RW, Booth J. Turmeric extract may improve irritable bowel syndrome symptomology in otherwise healthy adults: a pilot study. J Altern Complement Med. 2004;10(6):1015-8.

33.   Holt PR, Katz S, Kirshoff R. Curcumin therapy in inflammatory bowel disease: a pilot study. Dig Dis Sci. 2005;50(11):2191-3.

34.   Bereswill S, Muñoz M, Fischer A, et al. Anti-inflammatory effects of resveratrol, curcumin and simvastatin in acute small intestinal inflammation. PLoS One. 2010;5(12):e15099.

35.   Thangapazham RL, Sharma A, Maheshwari RK. Beneficial role of curcumin in skin diseases. Adv Exp Med Biol. 2007;595:343-57.

36.   Sidhu GS, Mani H, Gaddipati JP, Singh AK, et al. Curcumin enhances wound healing in streptozotocin induced diabetic rats and genetically diabetic mice. Wound Repair Regen. 1999;7(5):362-74.

37.   Jagetia GC, Rajanikant GK. Effect of curcumin on radiation-impaired healing of excisional wounds in mice. J Wound Care. 2004;13(3):107-9.

38.   Gupta SC, Patchva S, Koh W, Aggarwal BB. Discovery of Curcumin, a Component of the Golden Spice, and Its Miraculous Biological Activities. Clin Exp Pharmacol Physiol. 2012;39(3):283-99.

39.   Rajasekaran SA. Therapeutic potential of curcumin in gastrointestinal diseases. World J Gastrointest Pathophysiol. 2011;2(1):1-14.

40.   Ejaz A, Wu D, Kwan P, Meydani M. Curcumin inhibits adipogenesis in 3T3-L1 adipocytes and angiogenesis and obesity in C57/BL mice. J Nutr. 2009;139(5):919-25.

41.   Aggarwal BB, Kumar A, Bharti AC. Anticancer potential of curcumin: preclinical and clinical studies. Anticancer Res. 2003;23(1A):363-98.

42.   Cheng AL, Hsu CH, Lin JK, Hsu MM, et al. Phase I clinical trial of curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions. Anticancer Res. 2001;21:2895–900.

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Omega-3s and Your Heart Why Are They Essential For Heart Health?

Omega-3s and Your Heart 
Why Are They Essential For Heart Health? 
By Gretchen Vannice, MS, RDN

Omega-3s Are Important For Your Heart Health 

  • EPA and DHA omega-3s are valuable and essential nutrients for your heart. 
  • The amount of EPA and DHA in your body influences your heart health. 
  • EPA and DHA help support healthy blood pressure levels. 

Maintaining heart health is a major concern for men and women, especially in the United States [1]. Research shows that EPA and DHA omega-3 provide many benefits for the heart, including support for healthy circulation and blood pressure levels. EPA and DHA omega-3 can also increase longevity [2]. 

EPA & DHA Omega-3s Are Valuable & Essential Nutrients For Your Heart 

The beneficial effects of EPA and DHA omega-3s on heart health were discovered more than 40 years ago when researchers found that Eskimos whose diets contained very high amounts of fat had much better heart health than those who consumed lower fat diets [3]. The Eskimos were consuming high amounts (e.g. 2,000 mg or more) of EPA and DHA omega-3. Since that time, thousands of studies have investigated the role of omega-3s and heart health. Results show that it’s the type of fat in the diet that makes the difference: trans fats and high intake of saturated fat are detrimental for the heart while EPA and DHA omega-3 fats are beneficial. 

For heart health, about 500 mg EPA and DHA is the minimum amount recommended to consume on a daily basis [4][5]. Many scientists consider 1,000 mg EPA and DHA as their daily minimum. Because of advances in food manufacturing, our consumption of other fats (e.g., meat, vegetable oils, dairy foods) has increased, but our intake of EPA and DHA remains low. 

The American Heart Association recommends that women who have high triglyceride and/or high cholesterol levels consume 1,800 mg of EPA and DHA per day.

On average, Americans consume less than 100 mg of EPA and DHA per day [8], which isn’t enough to support good heart health. Consuming at least 250 mg of EPA and DHA per day can significantly improve heart health and reduce complications related to the heart [2][9]. 

The Amount of EPA & DHA in Your Body Influences Your Heart Health 

Minimum levels are just that, minimum levels. The best way to understand your overall heart health is to know your blood level of EPA and DHA. Research shows that blood levels above 8% of EPA and DHA are the most beneficial for your heart. Most Americans have about 4% EPA and DHA in their blood [11][12]. New research shows that it takes longer for EPA and DHA levels to rise in people who carry extra body weight [13]. [At-home test kits are available (e.g., OmegaBloodCountTM) or talk with your healthcare provider]. 

EPA & DHA Help Support Healthy Blood Pressure Levels 

EPA and DHA have been shown to support healthy blood pressure levels in adults of all ages [14-17]. 

Taking 1,000 mg of EPA and DHA per day raises blood levels by about 4% over 6 months [12]

Eat For Your Heart 

The healthy fats EPA and DHA omega-3, as found in fish and fish oil supplements, have a beneficial effect on our heart health. Because our bodies cannot produce EPA and DHA omega-3, we need to consume them in our diet or from supplements. Aim to consume between 500-1000 mg of EPA and DHA per day; your heart will thank you for it.

References 

[1] Centers for Disease Control and Prevention. http://www.cdc.gov/nchs/fastats/lcod.htm
[2] Mozaffarian D. Am J Clin Nutr 2008;87(6):1991S-1996S. 
[3] Dyerberg J, Bang HO, Hjorne N. Am J Clin Nutr 1975;28(9):958-966. 
[4] Vannice G, Rasmussen H. J Acad Nutr Diet. 2014;114(1):136-153. 
[5] International Society for the Study of Fatty Acids and Lipids. 2004. 
[6] U.S. Department of Agriculture, Agricultural Research Service. NHANES 2009-2010. 
[7] Harris WS, Mozaffarian D, Lefevre M, et al. J Nutr 2009;139(4):804S-819S. 
[8] Uauy R, Dangour A. Ann Nutr Metabolism 2009;55:76-96. 
[9] Harris WS. Am J Clin Nutr 2008;87(6):1997S-2002S. 
[10] Harris WS. Curr Cardiol Rep 2010;12:503-508. 
[11] Flock MR, Skulas-Ray AC, et al. J Am Heart Assoc. 2013;2(6):e000513. 
[12] Cabo J, Alonso R, Mata P. Br J Nutr 2012;107:Suppl 2:S195-200. 
[13] Geleijnse JM, Giltay EJ, Grobbee DE, et al. J Hypertens 2002;20(8):1493-1499. 
[14] Ginty AT, Conklin SM.. Biol Psychol 2012;89(1):269-272. 
[15] Skulas-Ray AC, Kris-Etherton PM, Harris WS, West SG. Ann Behav Med 2012; 44(3):301-308.

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Turmeric and Curcumin, the All-in-one Solution Part 1

Turmeric and Curcumin, the All-in-one Solution Part 1

Curcumin protects the body from inflammation, which makes it effective against diabetes, Alzheimer’s disease, depression, cancer, arthritis, and much more. It is simply the most powerful natural medicine available. Keep reading to learn about this golden-hued herb’s amazing disease-fighting power.

Curcumin is the most potent component of turmeric, a plant that has been used in India as both a spice and a medicine for centuries. Besides adding a spicy kick to Indian curry, turmeric has been part of Ayurvedic medicine for millennia. But there is very little curcumin in turmeric. By extracting curcumin from turmeric, we have an even more powerful way to treat disease. Enhancing the absorption of curcumin by blending in turmeric essential oil has resulted in a natural substance that is as potent—or even more potent—at treating disease than prescription drugs, but without the adverse effects.

Why is Curcumin Good for So Many Problems?

One of the reasons that curcumin works so well on such a wide range of diseases is because it is such a powerful anti-inflammatory. We know that almost all chronic diseases—from diabetes to heart disease to arthritis to Alzheimer’s disease—have something in common: unchecked, destructive inflammation. Unlike synthetic drugs, which typically work against only a single inflammation pathway, natural curcumin reduces inflammation through its effects on multiple inflammation targets.1

In technical terms, curcumin has been found to:

  • Suppress activation of NF-kB, which regulates the expression of pro-inflammatory gene products

  • Downregulate COX-2, the enzyme linked to most inflammation

  • Inhibit 5-LOX, another pro-inflammatory enzyme

  • Downregulate the expression of cell surface adhesion molecules linked to inflammation

  • Inhibit the activity of TNF, one of the most pro-inflammatory cytokines (cell-signaling protein molecules)

Because of this anti-inflammatory activity, as well as its ability to kill tumor cells, increase activity of protective antioxidants such as glutathione, and modulate tumor growth cell factors, curcumin is effective against hundreds of diseases(See Figure 1).2

Curcumin is also a potent antioxidant, able to neutralize unstable, reactive free radicals. Free radicals are molecules with a missing electron that stabilize themselves by “stealing” electrons from neighboring molecules, creating another free radical in the process. This chain reaction of free radical formation is known as a free radical cascade, and it can result in cellular damage (called oxidative stress) leading to inflammation and chronic disease—including cancer. Free radicals can negatively impact all body systems, including the immune system. Curcumin, like other antioxidants, is able to stop free radical cascades without becoming unstable itself. Its ability to neutralize free radicals is extraordinarily strong. In fact, curcumin has an antioxidant value of over 1,500,000 per 100 g. The dual properties of curcumin as both anti-inflammatory and super antioxidant contribute to its reputation as an extremely powerful, natural medicine.

Curcumin for Cancer

Our bodies have a natural ability to fight cancer through the activity of tumor suppressing genes. However, aging and environmental factors can turn off or silence these genes, allowing the cancer to grow and spread unchecked. Researchers have now found that one of the ways curcumin fights cancer is by re-awakening these “sleeping genes,” turning them back on to stop cancer. This branch of science is known as epigenetics, and it may hold the answer to treating many types of cancer.3

Curcumin has been shown to stop cancer initiation, promotion, and progression, meaning that it stops the changes that cause normal cells to become cancerous, stops the replication of cancerous cells (tumor formation), and stops cancerous cells from migrating to other parts of the body (known as metastasis). Published studies on curcumin’s anticancer activity (so far) have found that it can suppress breast, prostate, liver, skin, oral, colon, and lung cancer.4,8 And as an adjunct to conventional treatment, recent cell research showed that the best results for inhibiting cancer growth occurred when curcumin was used as a pretreatment before chemotherapy.7

Curcumin has also been shown to increase the activity of cancer drugs and to decrease drug resistance in cancer cells (meaning it helps cancer drugs kill tumors more efficiently). Additionally, it protects normal cells from the toxic effects of chemotherapy drugs and radiation treatments.9 Taking curcumin in combination with chemotherapy drugs may mean less of the toxic drugs are required, but the results will be better, with significantly reduced side effects. More human research is needed to better investigate this area of cancer care. In fact, a recent clinical trial showed that curcumin decreased the severity of adverse effects of radiation therapy on the urinary tract in men with prostate cancer.10

Curcumin, Inflammation, and Chronic Disease

Inflammation is normal. It is a natural, physical response that is triggered when the body begins to repair damage or injuries. However, inflammation should be limited, with a definite beginning and end. It should not continue day after day. On-going, persistent inflammation is destructive, not restorative. One of the keys to improving chronic diseases (heart disease, diabetes, arthritis, asthma, etc.) is stopping the cycle of chronic inflammation. As discussed earlier, curcumin, unlike synthetic drugs, works on multiple inflammation pathways to help return the body to a normal inflammation balance. Additionally, curcumin has specific, unique mechanisms of action that make it invaluable in treating chronic diseases.

Heart Disease

In an experimental model of heart disease, curcumin was compared to the cholesterol-lowering drug lovastatin. The researchers found that curcumin protected against the effects of a high cholesterol diet just as effectively as lovastatin, preventing the inflammatory changes that lead to plaque buildup (and eventually, a heart attack), reducing triglycerides, and increasing protective HDL cholesterol levels.11 In fact, volunteers receiving 500 mg of curcumin daily in a small clinical trial experienced a 29% increase in HDL levels.12 Just a 1% increase in this “good” form of cholesterol can reduce your risk of heart disease by 2-3%, so this finding is very important. Curcumin has also been found to lower serum triglycerides by 27%. Triglycerides are an undesirable form of fat that circulates in the bloodstream. Although much attention has been focused on cholesterol levels in connection with risk of heart disease, new research is finding that reducing triglyceride levels is likely more important than controlling cholesterol levels. In fact, one recent scientific paper noted that high triglyceride levels nearly tripled the risk of a heart attack.13 Therefore, the ability of curcumin to reduce triglyceride levels is crucial in reducing your risk of heart disease.

Arthritis

The hallmarks of osteoarthritis are cartilage destruction and inflammation – two conditions that curcumin is able to prevent. An interesting property of curcumin is its ability to protect chondrocytes, specialized cells found in joint cartilage, from being broken down by inflammatory compounds (IL-1beta, MMP3) in the body.14 A recent clinical study looked at a combination of highly absorbable curcumin and boswellia (also an excellent, natural anti-inflammatory) or the prescription drug celecoxib (Celebrex®) in the treatment of patients with arthritis. The herbal combination worked better than the drug, with no serious side effects!15 Remarkably, 93% of the participants receiving the herbal combination reported reduced or no pain, compared to only 86% of the prescription drug group. The group receiving the special curcumin and boswellia combination were also able to walk further, and had less pain and better range of movement, all without significant adverse effects. Prescription drugs such as celecoxib are classified as non-steroidal, anti-inflammatory drugs (NSAIDs), and are known to cause adverse effects such as stomach and intestinal bleeding ulcers, reduced kidney function, increased blood pressure, and increased risk of heart attack. Curcumin works just as effectively at reducing inflammation—without these potentially life-threatening adverse effects.

In patients with rheumatoid arthritis (RA), the body’s own immune cells attack and destroy the lining of the joints (synovium). This chronic, painful, and debilitating condition is characterized by inflammation throughout the body, warm and swollen joints, and even joint destruction. Recently, researchers looked at the effects of 500 mg of a specialized, highly absorbable curcumin extract taken twice daily compared to 50 mg of the prescription drug diclofenac sodium (one brand name is Voltaren) twice daily, or a combination of the two in patients with RA. The group receiving the highly absorbable curcumin had the greatest reduction in joint pain and swelling, with no adverse effects. In contrast, 14% of the participants in the drug group stopped the test because of the adverse effects they experienced.16

Another study compared this same curcumin to diclofenac for osteoarthritis. While diclofenac is widely used, it is well known to cause side effects, which can include stomach ulcers, acid reflux, GI bleeding, headaches, dizziness, and even kidney damage. This study found that curcumin provided just as much pain relief as the prescription drug, but with a much higher level of safety. In fact, 28 percent of the people taking diclofenac in this study had such severe gastrointestinal issues, they had to take a second drug to alleviate stomach pain and acidity caused by the first drug. No one taking curcumin needed this additional medication. In this study, the dosage of the curcumin – which is easy on the stomach – was 500 mg, taken three times daily, making it a simple regimen for anyone looking to relieve pain.

References

  1. Goel A, Jhurani S, Aggarwal BB. Multi-targeted therapy by curcumin: how spicy is it? Mol Nutr Food Res. 2008;52(9):1010-30.

  2. Aggarwal BB, Sundaram C, Malani N, Ichikawa H. Curcumin: the Indian solid gold. Adv Exp Med Biol. 2007;595:1-75.

  3. Meeran SM, Ahmed A, Tollefsbol TO. Epigenetic targets of bioactive dietary components for cancer prevention and therapy. Clin Epigenetics. 2010;1(3-4):101-116.

  4. Shehzad A, Wahid F, Lee YS. Curcumin in cancer chemoprevention: molecular targets, pharmacokinetics, bioavailability, and clinical trials. Arch Pharm (Weinheim). 2010;343(9):489-99.

  5. Johnson JJ, Mukhtar H. Curcumin for chemoprevention of colon cancer. Cancer Lett. 2007;255(2):170-81.

  6. Deepa Das A, Balan A, Sreelatha KT. Comparative study of the efficacy of curcumin and turmeric as chemopreventative agents in oral submucous fibrosis: a clinical and histopathological evaluation. JIAOMR; April-June 2010;22(2):88-92.

  7. Buhrmann C, Kraehe P, Lueders C, Shayan P, Goel A, et al. Curcumin Suppresses Crosstalk between Colon Cancer Stem Cells and Stromal Fibroblasts in the Tumor Microenvironment: Potential Role of EMT. PLoS ONE. 2014;9(9): e107514

  8. Shakibaei M, Buhrmann C, Kraehe P, Shayan P, Lueders C and Goel A. Curcumin chemosensitizes 5-Fluorouracil resistant MMR-deficient human colon cancer cells in high density cultures. PLoS ONE. 2014:9(1).

  9. Goel A, Aggarwal BB. Curcumin, the golden spice from Indian saffron, is a chemosensitizer and radiosensitizer for tumors and chemoprotector and radioprotector for normal organs. Nutr Cancer. 2010;62(7):919-30.

  10. Hejazi J, Rastmanesh R, Taleban F, Molana S, and Ehtejab G. A Pilot Clinical Trial of Radioprotective Effects of Curcumin Supplementation in Patients with Prostate Cancer. J Cancer Sci Ther. 2013, 5.10.

  11. Shin SK, HA TY, McGregor RA, Choi MS. Long-term curcumin administration protects against atherosclerosis via hepatic regulation of lipoprotein cholesterol metabolism. Mol Nutr Food Res. 2011 Nov 7.

  12. Soni KB, Kuttan R. Effect of oral curcumin administration on serum peroxides and cholesterol levels in human volunteers. Indian J Physiol Pharmacol. 1992 Oct;36(4):273-5.

  13. Gaziano JM, Hennekens CH, O’Donnell CJ, Breslow JL, Buring JE. Fasting triglycerides, high-density lipoprotein, and risk of myocardial infarction. Circulation. 1997;96(8):2520-5.

  14. Henrotin Y, Clutterbuck AL, Allaway D, et al. Biological actions of curcumin on articular chondrocytes. Osteoarthritis Cartilage. 2010;18(2):141-9.

  15. 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.

  16. Chandran B, Goel A. A Randomized, Pilot Study to Assess the Efficacy and Safety of Curcumin in Patients with Active Rheumatoid Arthritis. Phytother Res. March 9, 2012 doi: 10.1002/ptr.4639.

These excerpts from the article CURCUMIN: THE ALL-IN-ONE-SOLUTION, PART 1 have been used with permission from our friends at Terry Naturally, makers of Europharma’s Curamin/Curamed BCM-95 Turmeric supplements available at Freshlife. Talk to a Freshlife Wellness Coach about which Turmeric supplements may be right for you.

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Use CBD to help fulfill your New Year’s resolutions

Use CBD to help fulfill your New Year’s resolutions

January is the opportune month for reflection, and for setting goals and intentions for the rest of the year ahead. The possibility of a fresh start often fills us with inspiration and motivation. And this year holds the added weight of being the start of a new decade (or the end of an old one depending on your perspective). Seriously though, keeping New Year’s resolutions – or Intentions as we prefer to say – is easier said than done. Here are 4 Simple Tips to increase your probability of following through on your goals.

Start a gratitude journal
Research shows that gratitude is linked to greater joy and physical health. Biologically, our brains are wired to detect potential threats as a survival instinct, creating a natural bias toward negativity. Adding some CBD, while shifting our awareness to what we are grateful for, can help balance this negative perception and ease daily tension. One of the best ways to practice a grateful mindset is to start a gratitude journal and write down at least three things you’re grateful for every day. Reflect on the last decade and write down the people, places, things, and happenings that had a positive impact on your life. As a bonus challenge, try to find things to be grateful for in retrospect that you once viewed as negative.

Set intentions
This is the most powerful time of year to set intentions for yourself. Make a list of reasonable goals for the year ahead. Break each one down into practicable steps and write them down. Visualize yourself fulfilling these aims and imagine how you will feel when your desires become reality. Demonstrate your commitment to your intention by creating a vision board or sign and placing it somewhere where you’ll see it every day. In addition, take one small step toward your goal such as purchasing supplies for the coming weeks and months or creating the necessary space in your life.

Let go of anything that doesn’t serve your best interest
To make room for new things to enter your life, it’s necessary to release the things that are taking up too much space, literally and figuratively. Take inventory of thoughts, beliefs, and behaviors that are no longer serving you. Assess your relationships and decide where you need to set boundaries. Clean your physical living space and donate any items that are creating clutter and not bringing you joy. All of these actions are making a fresh start for new and better things to come into your life.

Commit to a CBD self-care practice
Now is a good time to recommit to practicing self-care so you can start the year feeling your best and show up as your best self all year round. A healthy diet, exercise and sleep habits are the essential pillars of self-care. Supplementing with CBD is one of the best ways you can take care of yourself. CBD activates your endocannabinoid system, which keeps your body in an optimal state of homeostasis or balance, so you’re better equipped to handle whatever life throws at you. Freshlife offers CBD products in a variety of different formulas such as oils, gummies, and topicals so you can find the perfect CBD product for your needs. Give yourself that extra edge to make this year your best year yet!

Visit Freshlife today and speak with one of our CBD experts on which products might be right for you or your loved ones.

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