How to Get a Good Night’s Sleep

Falling asleep seems simple enough: lay down in the dark, close your eyes and slip away to dreamland. But it’s actually a complicated biochemical process involving many stages. In addition, our hectic lifestyle can make us feel too anxious to sleep well. No wonder so many people have difficulty falling and/or staying asleep. According to the Centers for Disease Control, more than one-third of adults in America regularly do not get enough sleep. Chronic lack of sleep causes myriad health problems and, if it goes on long enough, it can even be fatal. Here are some suggestions to help you relax and get a good night’s sleep.

Melatonin

Many of us are familiar with the “sleep hormone” melatonin. It is responsible for maintaining our circadian (24-hour) rhythm, the body’s internal clock, and it can be useful for those doing shift-work or suffering from jet lag. Although we make melatonin in response to sunlight, it is released in response to darkness and helps us feel relaxed enough to fall asleep and stay asleep. It is especially useful for older people who generally have lower levels of melatonin. Melatonin is not for everyone, however. If you are pregnant or breastfeeding, have depression, an autoimmune or seizure disorder, do not use melatonin. If you have diabetes or high blood pressure consult your health care provider first. Recommended Dose: Start with 3 mg before going to bed, but it is available from 1 mg to 10 mg. Stress-Relax Melatonin from Natural Factors has 1 mg, 3 mg, 5 mg and 10 mg fast-acting chewables and we have a variety of sublingual, spray and liquid varieties as well.

5-HTP

5-hydroxytryptophan (5-HTP) is a metabolite of tryptophan, the amino acid in turkey (and other foods) that makes us feel sleepy. However, most tryptophan (90%) does not go through the metabolic pathway that creates serotonin and, further along, melatonin, so 5-HTP is a better choice for sleep because it increases REM and deep sleep stages. Our brains use 5-HTP to synthesize serotonin, an important neurotransmitter that helps to regulate mood, anxiety, appetite/digestion, libido and more. In addition, 5-HTP can be helpful for depression, migraine and tension headaches, fibromyalgia, obesity, premenstrual syndrome (PMS), attention deficit-hyperactivity disorder (ADHD) and other conditions related to low serotonin levels. Some 5-HTP products also include Vitamin B6, a cofactor in the conversion of 5-HTP to serotonin. Recommended Dose: To enhance sleep, Dr. Michael Murray suggests 50-150 mg of 5-HTP 30-45 minutes before bedtime. He says, “start with the lower dose for at least three days before increasing it if necessary.” (from Stress, Anxiety, and Insomnia: What the Drug Companies Won’t Tell You and Your Doctor Doesn’t Know.)

L-Theanine

The tea plant (Camellia sinensis) is the source of another amino acid, L-theanine, that helps generate alpha waves enabling us to feel relaxed but alert. Our brains produce alpha waves when we meditate, daydream and just before falling asleep. Although theanine is not a sedative, per se, it does help improve sleep quality and it has a synergistic effect that promotes restful sleep when used with melatonin and 5-HTP. Theanine can also help with PMS and the negative effects of caffeine. Recommended Dose: Again, from Dr. Murray, “L-theanine is effective in the range of 50-200 mg. If you have high levels of stress take at least 100-200 mg one to three times daily…. Take no more than 600 mg within a six-hour period and no more than 1,200 mg within a 24-hour period.”

GABA

GABA (gamma-aminobutyric acid) is a calming neurotransmitter that inhibits the excitability of neurons. Now that Kavinace is unavailable since the FDA pulled phenibut (4-amino-3-phenylbutyric acid) from the market because it “does not meet the statutory definition of a dietary ingredient,” many people are looking for alternative ways to get a good night’s sleep. PharmaGABA is a unique form of GABA because it is manufactured without harmful solvents by using the beneficial bacteria Lactobacillus hilgardii in a fermentation process. It increases alpha waves, decreases beta waves and reduces markers for stress such as salivary cortisol levels. Unlike phenibut, which crosses the blood brain barrier, PharmaGABA’s method of action is believed to be via the parasympathetic nervous system, the body’s relaxing “rest and digest” mode. One interesting study showed how PharmaGABA can reduce anxiety. People with acrophobia (fear of heights) walked across a suspension bridge high above a canyon. Halfway across they stopped to have their secretory immunoglobulin A (sIgA) levels checked. Normally, sIgA levels drop during times of stress which decreases immune defenses. On the other hand, subjects who took PharmaGABA not only maintained but actually increased their levels of this immune antibody. Recommended Dose: Take 100-200 mg of PharmaGABA up to three times per day. Dr. Murray recommends “no more than 1,000 mg within a 4-hour period and no more than 3,000 mg within a 24-hour period.”

There are also many herbs that can help you sleep well. Here are a few:

Valerian

Valerian (Valeriana officinalis) has sedative effects on the brain and nervous system. Results from multiple studies indicate that valerian can reduce sleep latency (the time it takes to fall asleep), improve sleep quality and help insomnia. However, valerian is not effective for everyone ­— some people, paradoxically, find it stimulating. Recommended Dose: 1,000-2,000 mg (dried root) or 150-300 mg (standardized extract). For liquid extracts follow manufacturer’s directions.

Lemon Balm

Aromatic lemon balm (Melissa officinalis) is sedative and calming, so people find it useful for anxiety and restlessness as well as sleep problems. Lemon balm may also be helpful for ADHD, Alzheimer’s disease, Graves’ disease (autoimmune hyperthyroid), high blood pressure and even insect bites. In addition, it has some antiviral activity. Recommended Dose: 1,500-4,500 mg (dried herb) or 160-200 mg (standardized extract). For liquid extracts follow manufacturer’s directions.

Ashwagandha

Ashwagandha (Withania somnifera), has been used in Ayurvedic medicine for centuries. It is an adaptogen that helps us cope with the effects of stress. The patented form, Sensoril, contains the highest levels of withanolides (10%) available plus research-proven amounts of other valuable compounds. Sensoril has been shown to reduce negative physiological stress responses, promote mental clarity/concentration, protect our cells from free radical damage and improve resistance to fatigue. Recommended Dose: 6-12 grams (dried herb) or 1,000-1,500 mg (standardized extract). For liquid extracts follow manufacturer’s directions. Sweet dreams!

Himalayan Electric Salt Lamps

The warm glow created by Himalayan electric salt lamps is not only beautiful, but therapeutic as well. That’s because the lamps emit negative ions (good) which bind with positive ions (not so good) to help clear the air of detrimental electromagnetic energy without ozone. Our Himalayan salt lamps come in a variety of sizes as well as spheres, pyramids, rain drops, turtles, elephants and more. We even have a tiny lamp that plugs into a USB port so it’s easy to have one near your positive-ion-emitting computer. Evergreen’s salt lamps come with a free replacement bulb and make wonderful gifts. Salt Lamps:

• Increase chi, serotonin, alertness and concentration
• Reduce allergens, pet odors and the symptoms of SAD
• Enhance immune function and general well-being

GIFTS FROM LOCAL COMPANIES

Some locally-made products are skin care from Keys and Daye, flower essences from Isha Lerner and Cortesia as well as pet care from Mad About Organics.

OTHER HEALTHY GIFTS

• EVERGREEN GIFT CERTIFICATE in any amount

• SANTEVIA Alkalizing Water Sticks, Flasks and Pitchers

• RED HOT CERAMICS colorful, handmade Neti Pots and Salt Jars

• YERBA PRIMA Tampico Skin Brush for dry-brushing skin

• HIMALAYAN Bath Salts

• BOOKS on health and homeopathy; cook books

ECO-CHIC SHOPPERS

Ecobags canvas totes, made from undyed, 100% recycled cotton, present a “blank canvas” to those who prefer custom-made gifts. These sturdy bags hold more than a regular grocery bag and they are machine washable.

LITTLE STOCKING STUFFERS

We have a wide variety of lip balms including Portland Bee Balm made with wax and honey from bees in Portland and northwest Oregon. Duck fans will like University Lip Balm with green and yellow tubes that feature the U of O logo. The University receives about 10% in royalty payments.

From Evergreen’s Archives: December 2013

Get the NAC: N-Acetyl-Cysteine

Amino acids singly can have many therapeutic uses and physiological benefits to the body. Lysine, arginine, and glutamine are perhaps some of the best-known and best-selling single amino acids. There is a lesser-known amino, often flying under the radar, which possesses probably more health benefits and functions than any of its showier cousins. N-acetyl cysteine, (NAC for short), is the superior, more stable and safe form of the amino acid L-cysteine. L-cysteine is a non-essential amino acid that can be manufactured in the body from an essential amino acid, methionine. It is best known for its detoxification properties, which work in several pathways. First, it binds toxins and draws them out of the body; second, it activates major detoxification enzymes; and third, it protects cell membranes through its potent free-radical scavenging activity. As mentioned, L-cysteine, despite its beneficial properties, is somewhat unstable, and can be stabilized by being attached to an acetyl group. The resulting molecule is a powerhouse, offering profound protection to nearly every body system.

Glutathione

NAC accumulates and is stored in the highest amounts in four organs, the lungs, liver, kidneys, and bone marrow, and has a special affinity with each. In its original form, NAC is a powerful antioxidant, exerting some of its benefits through free-radical scavenging, including within the cell. Where it really shines, however, is as an extraordinarily effective precursor to the body’s premier endogenous antioxidant molecule glutathione. This compound is then metabolized to the two powerful antioxidant enzymes in the body, Glutathione Peroxidase and Glutathione Transferase. The former’s activity includes breaking down toxic lipid peroxides (rancid fats), which are extremely damaging compounds, and the latter is one of the liver’s main broad-spectrum detoxifying enzymes. Glutathione itself works against three of the most damaging free-radicals, including the super-oxide hydroxyl radical.

Liver

NAC is one of your liver’s best friends. Since the liver is attacked by toxins on a regular basis more so than the rest of the body, its detoxification responsibilities are/need to be maintained at a high level. Most of this protection is due to adequate glutathione levels. The damaging effects of alcohol are due to its metabolite after ingestion, acetaldehyde, and this compound is counteracted by NAC/glutathione. Heavy or binge drinkers may protect their livers by a simple dose of NAC before, during, or after alcohol consumption. The pain-relieving drug acetaminophen (Tylenol) is a liver toxin in proper amounts (particularly when combined with alcohol), and can be very dangerous, causing many fatalities every year. It destroys the liver by decreasing glutathione levels, essentially shutting down proper detox ability. Hospital emergency rooms and poison control centers are well-versed with this situation and keep NAC on-hand to counteract acetaminophen overdoses!

Lung Protection

Like the liver, the lungs deal with toxins regularly in their receipt of air from outside the body. Particulate matter and toxins are filtered and thus the rest of the body is protected. One study at Harvard Medical School showed that when alveolar macrophages (white blood cells that function to protect the lungs from air-borne invaders) were exposed to cigarette smoke, they became poisoned and ceased to break down germs. When these poisoned alveolar macrophages were enhanced with glutathione, however, their ability to kill germs was sustained. Cigarette smoke also produces the afore-mentioned acetaldehyde as a waste product, causing some of the damage to the lungs. By virtue of glutathione’s detoxification of this compound, and many other toxins found in smoke, NAC has great potential benefit to smokers. NAC is a famously powerful mucolytic, breaking down and eliminating accumulated mucus from the lungs. In addition to facilitating breathing, toxins and germs threatening the lungs are also removed. People with various lung disorders such as bronchitis, asthma, and emphysema may derive great benefit here. The Northwest’s summer wildfires have repeatedly decreased air quality due to smoke. One of our vendors with an NAC-based respiratory support product generously donated cases of this product to firefighters battling the last two summers’ blazes, and had tremendous positive feedback from the firefighters later. Every person taking the supplement noticed a dramatic improvement in their lung function and reaction to smoky air.

Other Benefits

Candida organisms excrete acetaldehyde as a waste product and this is responsible for much of the bodily damage associated with Candidiasis. NAC has been proven to counteract its toxic effects. NAC is vital to the immune system. It helps to activate antibodies, improves the function of white blood cells, helps to inhibit replication of the Hepatitis B virus, helps to prevent influenza infection, and may help to prevent various cancers due to its antimutagenic activity. It also has been shown to prevent metastasis of many types of cancer. It has been shown helpful in cognitive performance aspects of Alzheimer’s disease. It may help to prevent Parkinson’s disease. It improves lung function in people with pneumonia and COPD (chronic obstructive pulmonary disease). NAC also counteracts the toxic effects of heavy metals such as lead, cadmium, mercury, and arsenic. Dosages are generally 600 mg 1-3 times per day. There are some sustained-release products available. It is recommended to take Vitamin C along with it as NAC may precipitate in the form of cysteine in the kidneys and possibly cause kidney stones in some people. We stock this amazing multi-tasking amino acid in the amino section, next to the antioxidants.  

Probiotics: It’s a Team Effort – Part 2

Meet the Lactobacillus Team

Like a football team with its separate offensive and defensive sides and positions, our symbiotic “team” of probiotics is also multifaceted. We have Lactobacillus organisms and Bifidobacteria (plus some others) throughout our bodies. They are identified by genus, species and, occasionally, strain. For example, Lactobacillus reuteri RC-14. Unlike a football team, however, every member of Team Symbion plays defense and the goal is to protect and nourish the host (that’s us) while simultaneously creating an ideal environment for our microbiome (that’s them). It’s a win-win situation. Both Lactos and Bifidos can be used to revive the gut and/or urogenital tract following radiation, chemotherapy, prescription antibiotic use or a bout of diarrhea, all of which diminish our beneficial bacteria population. In this newsletter we will present some of our Lactobacillus teammates. (See Part 1.)

The Starting Lineup

Lactobacillus organisms are found primarily in our digestive tract, particularly the small intestine, the mouth and the urogenital tract. The star quarterback of the Lacto side is L. acidophilus, an organism that breaks down lactose (milk sugar). This “good bug” is useful for treating both diarrhea and constipation, flatulence and irritable bowel syndrome (IBS). It can also be helpful to those with gastric ulcers because of its action against H. pylori, bacteria that attack the stomach lining making the underlying tissues vulnerable to stomach acid. L. acidophilus is a special friend to women because it contributes to the wellbeing of the vagina, cervix and uterus. In addition, it suppresses Candida albicans, Trichamonas vaginalis, and E. coli, all of which can cause urinary tract and other infections in both men and women. Also, L. acidophilus fights viruses and parasites directly and aids immune function by stimulating production of antibodies, endogenous antibiotics and lactic acid. These amazing microbes also produce vitamin K and increase iron absorption. Conditions for which L. acidophilus may be helpful are quite varied: mouth ulcers, allergies, itching, atopic eczema, colds, flu, chronic fatigue syndrome, herpes simplex 1 and insulin resistance. L. acidophilus may help prevent opportunistic infections associated with AIDS and, according to research published in World Journal of Gastroenterology, “inhibit initiation or progression of carcinogenesis” in colon cancer cells. Lactobacillus rhamnosus (aka Lactobacillus GG) is acid-resistant and highly bioavailable with actions similar to L. acidophilus. It is useful for stomach flu, colitis, ulcerative colitis, Crohn’s, gastric ulcers, IBS, small intestinal bacterial overgrowth (SIBO) and diarrhea, especially when rotavirus is the cause. It may also protect the gastric mucosa from damage due to alcohol and it helps to reverse intestinal permeability. Outside the digestive tract, L. rhamnosus is helpful for UTIs and vaginal infections, food allergies, flu, atopic dermatitis and rheumatoid arthritis. It can reduce damage from aflatoxin and decrease C-reactive protein (CRP) levels. Some research suggests it may help those with cystic fibrosis by preventing lung exacerbations. L. rhamnosus is effective against harmful E. coli, Gardnerella vaginalis, Candida albicans, H. pylori and Vancomycin-resistant enterococci (VRE) plus it hastens the removal of detrimental bacteria from our bodies. Lactobacillus casei is found in the small intestine and also has benefits similar to those of L. acidophilus. This acid-resistant organism is especially beneficial for digestive conditions like celiac disease, Crohn’s disease, traveller’s diarrhea , dysentery and constipation. L. casei may also be helpful for those suffering from IgE allergic responses and rheumatoid arthritis plus it may minimize lung damage caused by Streptococcus pneumonia. In addition, it is effective against E. coli, Salmonella enteritidis, Giardia, MRSA and other pathogens. It also helps increase immune function, lower blood pressure and it can diminish the toxicity of heterocyclic aromatic amines (HAAs) present in charred meat. Bring some to your next tailgate barbeque! Lactobacillus reuteri, found in the mouth and G.I. tract, is effective against Streptococcus mutans, which contributes to tooth decay. In the backfield, so to speak, it can be helpful for constipation, colitis, ulcerative colitis, Crohn’s, gastroenteritis and diarrhea caused by rotavirus. Additionally, it is useful for atopic eczema, colds and Gardnerella vaginalis, an organism implicated in in bacterial vaginosis. Lactobacillus plantarum resides in the mouth and G.I. tract. It can be used to alleviate constipation, colitis, ulcerative colitis, leaky gut, IBS and SIBO as well as hay fever and other allergies, colds and flu. In addition, it can help AIDS patients defend against opportunistic infections. L. plantarum also fights E. coli, lowers blood pressure and LDL cholesterol and can improve liver function in people with damaged livers.  

The Second String

• • Lactobacillus brevis inhabits the mouth and G.I. tract. It is anti-inflammatory, increases production of interferon alpha and lactobrevin, a bacteriocin (endogenous antibiotic).

 

• • Lactobacillus fermentum is useful against C. albacans, E. coli, H. pylori and Salmonella species. It also can enhance the function of the flu vaccine.

 

• • Lactobacillus salivarius inhabits the mouth and small intestine. It is useful for treating halitosis, colitis and asthma and is especially effective against Listeria monocytogenes, a source of food poisoning.

 

• Lactobacillus paracasei can bring relief to those suffering from diarrhea, IBS, colds, allergic rhinitis and Listeria monocytogenes infections.

At Evergreen Nutrition we have a wide selection of probiotic supplements, some of which, like the Dr. Formulated line, come packed with prebiotic fiber to feed our probiotic buddies — like a microbiotic tailgating party. Be sure to stay tuned for Part Three in which we will meet the Bifidos.

Silica: Deeper Than Skin

Is it true that beauty is only skin deep? We would say no, true beauty is deeper than skin because it springs from within: flexible joints, strong bones and teeth, hydrated muscles and a healthy heart and eyes are just some of the ways to create beauty from within. And radiant skin, lustrous hair and strong nails are reflections of inner health. In other newsletters, we have introduced you to collagen, MSM and hyaluronic acid — all of which contribute to good health and mobility in a number of ways. In this article, we’d like to discuss an often overlooked mineral, silicon, that also contributes to inner health and beauty.

What is Silicon?

Silicon is a non-metallic micromineral that does not exist in nature in its pure form because it readily reacts with oxygen and water. Instead, silicon is found accompanied by four oxygen molecules to form silica. However, silica has very poor bioavailability, even from the much-touted herb horsetail (Equisetum).

BioSil to the Rescue!

BioSil is the trademarked name for choline-stabilized Orthosilicic Acid (ch-OSA). Orthosilicic Acid occurs naturally in the bloodstream and is easily assimilated and used by our bodies. Choline is not only an effective OSA stabilizer, it also offers other benefits. Choline, an essential nutrient, is a component of our cell membranes (as phosphatidylcholine) and is important for cellular health, helping to transport OSA and other nutrients across cell membranes. In addition, choline is involved in neurotransmitter production, fat and cholesterol metabolism plus it offers multiple benefits to the nervous and cardiovascular systems, to name just a few benefits. BioSil has no known side effects, is vegan and free of common allergens like gluten, soy, corn and nuts. It is available as liquid drops or in veggie caps.

Create & Protect Collagen with BioSil

As we age, we produce less collagen, but BioSil helps generate new collagen by “turning on” collagen-producing cells, fibroblasts and osteoblasts, in skin and bones. As we age, our homocysteine level increases. Choline helps prevent the natural breakdown of collagen by converting collagen-damaging homocysteine into the antioxidant amino acid methionine. (Homocysteine is a marker for cardiovascular disease risk.)

Healthy Joints

Silica is concentrated in our bones and cartilage. It enhances calcium deposition in bones and stimulates chondroblasts (collagen-making cells) to incorporate hyaluronic acid, chondroitin sulfate and keratin sulfate into the cartilage matrix. (See previous newsletters on hyaluronic acid and the importance of sulfur.) Silica’s role in maintaining healthy connective tissues, like tendons, makes it useful for tendonitis and pulled or stiff ligaments. Silica may also help those suffering from osteoarthritis and be useful for osteoporosis and fractures. When taken with calcium and vitamin D, ch-OSA has been clinically proven to increase bone mineral density after 12 months.

Healthy Skin, Hair & Nails

As discussed in a previous newsletter, wrinkles and sagging skin are a result of insufficient collagen because we make less as we age and also because of other factors like stress, sunlight and poor diet. BioSil helps by creating more collagen that is isotropic (multi-directional as opposed to anisotropic or one-directional). When collagen fibers are in a tangle, so to speak, they add strength and elasticity to the skin. Think of it this way: if shipping a fragile item using packing paper, placing the papers flat (anisotropic) would not offer much protection. However, if you scrunch up the paper (isotropic) it provides a plump, bouncy cushion for better protection. BioSil plumps and gives bounce to skin, reducing fine lines and wrinkles by 30% and increasing skin elasticity 89%. Healthy hair starts with healthy skin in the same way that growing nutritious food starts with healthy soil. Connective tissue in the skin’s dermal layer (the “soil”) supplies nutrients to hair follicles (the “plants”) and silica is essential for healthy connective tissue. Keratin is a protein that comprises 97% of hair. In clinical trials, BioSil optimized keratinization, thereby increasing the thickness of each hair shaft by 12.8% and improving the hair’s tensile strength by 13.1% in just 12 weeks. In addition, BioSil can help make hair look more lustrous because the keratin deposition smooths the hair shaft to reflect light more directly, like a mirror. The nails, like hair, depend on keratin for strength and beauty. By taking BioSil, you should begin to see improvement in the condition of your nails within the first 20 days. As we have seen in these related articles, “Deeper Than Skin,” by nourishing and strengthening from within we go straight to the foundation of physical beauty and well being. Collagen, MSM, hyaluronic acid and silica all help to create and nourish our connective tissues without which we would literally fall apart. For graceful mobility and good posture, for radiant complexion and hair, for bright eyes and smile you must go deeper than skin.

Women’s Heart Health

Up until relatively recently men were believed to be at greater risk for heart disease. Women seemed to have built-in protection. However, we now know that women are getting cardiovascular disease (CVD) in increasing numbers and severity. Studies in 2012 linked Metabolic Syndrome with increased risk of CVD in both men and women, but the rate was higher for women.

RISK FACTORS THAT AFFECT WOMEN

Obesity, high homocysteine levels, increased cortisol levels and exogenous estrogens increase the risk of Metabolic Syndrome. The term Cardiometabolic Syndrome refers to risk factors for CVD resulting from Metabolic Syndrome which increases the risk of atherosclerosis, ischemic heart disease, heart attack, stroke and hypertension. The damage is done via high blood pressure, increased adipose tissue (unhealthy fat) and widespread inflammation. In addition, Metabolic Syndrome is a factor in Diabetes Mellitus Type 2.

YOU CAN LOWER YOUR RISK

Fortunately, we can significantly lower the risk of cardiometabolic-related heart disease by making healthy lifestyle choices. Regular exercise, especially high intensity weight training, and a healthy, Mediterranean-style diet are important. Also, frequently eating nuts can reduce the risk of Metabolic Syndrome as can dietary fiber. In addition, curtailing consumption of alcohol, soft drinks, unhealthy fats and sugars will reduce the risk of Metabolic Syndrome. Smoking tobacco is also a detrimental factor. Since elevated cortisol levels contribute to insulin resistance, stress-management techniques may also be helpful.

SUPPLEMENTAL HELP

The mineral CHROMIUM helps to regulate blood sugar levels and improves the metabolism of glucose, improving the conversion of glucose to energy. Chromium also concentrates in the brain and muscles, helping to reduce carb cravings and improving muscle growth and strength. It also helps to reduce overall cholesterol levels while increasing HDL and lowering LDL, the “good” and “bad” cholesterol, respectively. Chromium also has cardiovascular benefits and may inhibit hypertension caused by excessive consumption of the simple sugar sucrose. The B-COMPLEX vitamins help to reduce homocysteine levels and decrease insulin resistance. VITAMINS A, C, D and E are also helpful as are healthy fats like FISH OIL and GLA. Also, COENZYME Q-10 is an important antioxidant for cardiovascular health. The water-soluble fiber, GLUCOMANNAN, from the Konjac plant contributes to healthy cholesterol and blood sugar levels. It also helps to suppress the appetite and may be useful for maintaining healthy weight. If you use glucomannan, be sure to take a Vitamin E supplement. Vitamin E is a fat-soluble nutrient important for heart function and glucomannan enhances bile activity which speeds up removal of fats from the body.

ONE CONDITION MANY NAMES

• Glucose Intolerance
• Glucose Sensitivity
• Insulin Resistance
• Metabolic Syndrome
• Prediabetes
• Syndrome X

They all refer to the same metabolic abnormalities that cause our cells’ insulin receptors to become less sensitive to insulin thereby causing dangerously high levels of insulin.

ALSO MANY RISKS

Metabolic Syndrome increases the risk of:

• Diabetes Type 2
• Heart Disease
• Obesity
• Unhealthy Cholesterol Levels
• Elevated Triglycerides
• Neurological Disorders
• Fatty Liver
• And More

FOODS CAN HELP, TOO

• Cinnamon
• Dark Chocolate
• Ginger
• Green Tea
• Oat Bran
• Stevia
• Wine, but only 1-2 glasses a day

The good news is that lowering the risk of Cardiovascular Disease and Metabolic Syndrome is within our power. A healthy diet and lifestyle will enhance our health and well-being and contribute to a long and happy life.

From Evergreen’s Archive January 2015

Power Up with Arginine

The amino acid L-arginine as a supplement had been largely relegated to the sports nutrition realm for decades. This is changing in recent years as the primary benefit for which athletes relied on this amino is becoming increasingly studied and its importance to health is more widely understood and appreciated. We will look at the many functions of this “old-school” supplement which is back at the head of today’s class.

Profound Cardiovascular Benefits/Nitric Oxide

In a nutshell, arginine improves blood circulation. Athletes and gym-rats have used it to boost exercise capability and increase “pumps” since it brings more blood to muscles allowing for greater (temporary) strength for workouts. For this reason it is a key ingredient in hundreds of products designed for the sports/workout community. How it achieves this improvement in circulation is where current interest lies. Arginine stimulates the synthesis of a compound called nitric oxide in the endothelium lining of the vascular system. Nitric oxide is a gas which relaxes the blood vessels, thereby lowering blood pressure and improving blood flow (circulation). This sounds simple, yet it has powerful ramifications for overall cardiovascular/heart health. It has been said that the inability of endothelial cells to produce adequate amounts of nitric oxide is most likely a primary cause of hypertension, stroke, heart attack, and erectile dysfunction. (For more information on nitric oxide, see our newsletters.)   A reduction in nitric oxide also causes damage/inflammation to the artery wall, exacerbating and/or contributing to atherosclerosis. It is possible that C-reactive protein, the main marker for cardiovascular inflammation, may affect the NO (nitric oxide) pathway, thus causing a vicious cycle of damage and poorly functioning blood vessels. A study at Stanford using 43 patients with high cholesterol found that 6 grams (about 1.5 teaspoons) of arginine resulted in significant improvements in vasodilation, the ability of the blood vessels to relax, increase in diameter, and improve blood flow. An Italian study found that volunteers on an arginine-rich diet or who were taking arginine supplements had significantly lower blood pressure than those in a control group on a standard diet. Supplemental arginine has also been shown to reduce plaque thickness, decrease angina, and improve functional capacity in patients with congestive heart failure.

Erectile Dysfunction

Another condition linked to cardiovascular health, though people may not associate the two, is erectile dysfunction. Arginine increases blood flow to the peripheral genital region in males (and females). In males, this translates to direct involvement in the formation of erections. Not only is blood flow to the penis increased, but NO triggers the relaxation of smooth muscle tissues that allow engorgement. This is essentially the mechanism by which the drug Viagra works. Arginine is equally as effective here. In women, sexual response is enhanced by the increase in blood flow.

Growth Hormone Release

Another well-known benefit of arginine is its relationship to the pituitary gland. The amino is required for the synthesis and release from the pituitary of growth hormone. Essential for the growth process, it stimulates growth of bones, skin, and other organs. It is essential for tissue and wound repair. It is also essential in the burning of fat and the building of muscle tissue. After the late teens and ultimately by age 30, levels of growth hormone have dropped dramatically with the result of more difficulty in (gaining) muscle growth and fat-burning. Research shows that supplemental doses of arginine from 3 to 10 grams per day can stimulate the release of growth hormone from the pituitary in an adult.

Other Functions

Arginine is a component of the blood-sugar regulating hormone insulin as well as hemoglobin. As a growth hormone precursor, it helps to stimulate the thymus gland’s immune system regulation, improving T-cells that destroy harmful invaders. It may lower C-reactive protein levels, reducing inflammation in the cardiovascular system. As a supplemental single amino acid, arginine should be taken on an empty stomach. It is available generally in dosages of 500 and 1,000 milligrams and also as powder. Evergreen carries it singly and in various blends found in our Sports Nutrition section.

Stress, Anxiety & Your Microbiome

“Let food be thy medicine and medicine be thy food.”

The above quote is attributed to ancient Greek physician Hippocrates, over 2,000 years ago. Millenia later, with modern science, it may be said that the gut microbiome is the key to (good) health, not merely digestive health but general health. In this newsletter we will look at the relationship between the gut microbiome and stress. We will explore how stress negatively impacts the body as a result of less than ideal microbiome health.

Bacterial Benefits

Probiotics are the key to a healthy microbiome. The role of these friendly bacteria is to protect the host (that’s you). From enhancing immune health through a variety of mechanisms to protecting the host from toxins entering the circulatory system to assisting in the creation of certain B vitamins, these bacterial buddies do nothing but help us. Immune health is not limited to probiotic bacteria, but a healthy immune system is dependent upon a healthy microbiome.

Dysbiosis

This term will refer to a disturbance in the (beneficial) microbes which reside on and in the body (our skin and gastrointestinal tract). In other words, a loss of beneficial microorganisms and a growth of potentially harmful microbes — a loss of diversity.

Stress & Gut Dysbiosis

Stress affects the gut in multiple ways. One of the most deleterious effects is impairment of the immune system. As the immune system is primarily located in the mucosal wall, an imbalance of the microbiome resulting in an overabundance of pathogenic bacteria, for instance, will interfere with the immune system. Other factors influencing gut dysbiosis are environmental pollutants, noise, crowding, excess heat, de-regulated sleep cycles and sedentary behavior. These may be seen as stressors, in addition to classic psychological stress.

Cortisol & Gut Permeability Effects

Stress has the unpleasant effect of increasing gut permeability. The stress hormone, cortisol, acts directly on the gut wall to do this. This increase in gut permeability allows inflammatory, pathogenic and foreign compounds into the bloodstream, setting the stage for degenerative diseases. Resulting inflammation causes physical stress in the body, furthering the cycle. In addition, cortisol also acts to damage or change beneficial bacterial strains, unbalancing the gut microbiome. Maintaining a healthy gut lining reduces toxins and supports the peak functioning of gut immune cells. The gut-brain axis produces/stimulates the production of neurotransmitters, such as serotonin and dopamine. When the gut is inflamed or in an unhealthy state, production of these neurotransmitters is compromised. Thus, stress may create stress, seeing as the gut-brain is a two-way system. Impairment of this production may lead to depression. Administration of probiotics may therefore improve these conditions.

Be My Guest

Evergreen carries several probiotic formulas that are specifically designed to support emotional and immune health for you, the host. As an added bonus, all three of these companies are Certified B Corporation companies. Mood Support Probiotic from New Chapter offers 6 billion CFU (the clinically studied amount) of Lactobacillus rhamnosus HN001. It nourishes a healthy gut-brain connection and helps release feel-good compounds to promote a healthy mood as well as immune function and gut health. Additional mood support comes from calming herbs: passionflower, lemon balm, chamomile and lavender — all organic. Rounding out the formula is inulin (from organic Jerusalem artichoke) to nourish your probiotic guests. Genuine Health‘s Women’s Advanced Gut Health Probiotic Mood has 50 billion CFUs (colony forming units) from 15 strains that support mood and mental outlook. Included are Lactobacillus gasseri for reducing anxiety, improving mood and sleep quality, L. salivarius for improved thoughts and mental outlook. It also contains Extramel™ melon juice concentrate for antioxidant defense and reducing stress and fatigue. Dr. Formulated Probiotics Mood + 50 Billion from Garden of Life comes two ways: refrigerated and shelf stable. Both formulas offer 16 strains and 50 billion CFUs plus 350 mg organic Stress Support Blend from adaptogenic ashwagandha and antioxidant-rich berries. Our microbiome buddies are supported with organic potato (resistant starch) and organic acacia fiber.

Probiotics: It’s a Team Effort – Part 1

Probiotics: the word literally means “for life.” The World Health Organization defines probiotics as “live microorganisms which when administered in adequate amounts confer a health benefit on the host.” We provide them with a home and they help to enrich and defend us — we are a symbiotic team. These microorganisms are mostly bacteria, but can also be yeasts and soil microbes. It is estimated that we are host to one hundred trillion bacteria weighing 3 pounds or more. They reside all over us — ears, eyes, nasal cavity, pleural cavity surrounding the lungs, vagina, urinary tract, within the joints, between the toes, under the toenails and even in our armpits. There are over 400 different bacteria species in the digestive tract alone. We are teeming with them! The microbiome, together with its DNA, (we have more bacterial DNA than human DNA) are responsible for myriad health benefits throughout our bodies. It synthesizes nutrients, enzymes and beneficial short-chain fatty acids, enhances nutrient absorption and helps to reduce inflammation that can lead to intestinal permeability, commonly called leaky gut. It is no coincidence that beneficial bacteria make up about 70% of our immune defenses with most of the defending happening in the gut.

Lactos & Bifidos: Two Sides of the Same Team

The human digestive tract runs for about 30 feet from the mouth (pH = 5.5-7.4), through the stomach (pH = 1-3), the small intestine (pH = 7-8.5), and the large intestine (pH = 5.5-7) ending, well, you know where. Just as different enzymes work in the various pH environments of the digestive tract, so do probiotic organisms have their sweet spots along the way helping us to maintain that delicate acid/alkaline balance to our mutual benefit. Lactobacillus organisms tend to hang out in the small intestine where most of our nutrient absorption occurs. Lactos are expert bad-bug fighters and are especially good in combating a variety of pathogens that cause diarrhea. They also make lactose, the enzyme that breaks down milk sugar, and can be helpful for those with lactose intolerance. Bifidobacteria, on the other hand, like the climate further south in the large intestine, or colon, where they comprise the majority of our total beneficial bacteria population. Bifidos are who you gonna call when suffering from inflammatory bowl diseases (IBD) like Crohn’s, ulcerative colitis or irritable bowl syndrome (IBS). Both Lactos and Bifidos will enhance immune function, fight detrimental microbes and help detoxify our bodies from mercury and other harmful substances. For people suffering from inflammatory bowel diseases probiotics can give welcome relief from diarrhea, constipation, cramping, bloating and flatulence. These conditions can be a direct consequence of dysbiosis (microbial imbalance) in the body. People with Crohn’s disease often have a lower amount of Bifidobacteria, ulcerative colitis low Lactobacillus and those with irritable bowel syndrome (IBS) are often deficient in both. One way probiotics protect us from these conditions is by adhering to the intestinal wall thereby preventing detrimental organisms from taking hold. Our “good buddies” can actually rush past the opposing line of “bad bugs” and push them right out of the end zone, so to speak.

Our Hardworking Teammates

Beneficial microbes produce fat-soluble vitamin K (menaquinones) and many water-soluble vitamins including biotin, folate and B12. They also produce the amino acids arginine, cysteine and gut-friendly glutamine, as well as antioxidants and other beneficial substances. In addition, probiotics increase our bioavailability of many minerals including calcium, copper, iron, magnesium, manganese, potassium and zinc as well as proteins, fats, carbohydrates and phytonutrients. Even if this was all they did, it is easy to see how they contribute to our good health. But our industrious allies do much more. Our microbiome also produces bacteriocins (endogenous antibiotics) and other substances that are mutually beneficial but detrimental to harmful bacteria, yeasts, intestinal parasites and viruses. One such substance, butyric acid, has a number of benefits including: stimulating blood flow to the colon and nourishing and energizing the cells of the intestinal wall; promoting the growth of healthy cells in the colon while hampering the growth of cancerous cells; and its anti-inflammatory influence helps to maintain the gut’s defensive barrier. Lactic acid lowers pH to the comfort zone of “Team Symbion” while making our opponents so uncomfortable that they have difficulty sticking around and reproducing. Another of the many beneficial substances produced by our microbes is acidophilin, which has an antibiotic affect on pathogenic organisms in the gut.

Defensive Action

Probiotics can also protect us from pathogens including, but not limited to, E. coli, H. pylori, Listeria, Salmonella, Streptococcus and Candida albicans as well as “super bugs” such as Methicillin-resistant Staphylococcus aureus (MRSA) and Vancomycin-resistant enterococci (VRE). A beneficial yeast, Saccharomyces boulardii, offers protection against C. difficile. These harmful organisms can have devastating affects on the body. H. pylori, for example, is believed to be the cause of gastric ulcers, which can lead to stomach cancer. And for children, the elderly and the severely ill a bout of diarrhea can be fatal as our beneficial microbes and life-sustaining electrolytes get flushed away.

A Team Effort

We can give back to our symbiotic teammates by avoiding chlorinated water, antacids, refined carbs and artificial sweeteners like sucralose, as well as unnecessary prescription antibiotics, synthetic hormones and steroids. Also, when we feel stressed it stresses our gut flora. So relax! In addition, consuming fiber-rich foods, fermented foods with live cultures and supplementing with high-quality probiotics can make a big difference in our ability to fight harmful organisms and be healthy. Evergreen has many excellent lines of probiotics, from low to high potency, some specific to women, men or children, and some for specific conditions such as IBS or UTIs. Stop by the store and let us help you choose the right probiotic for you and your microbiome. Go Team Symbion! Be sure to look for Part Two and Part Three of this newsletter series.

Secrets for Staying Calm in These Highly Stressful Times

With 85% of diseases having stress-related factors, control and elimination of stress and anxiety are keys to optimal health. Stress and anxiety negatively effect metabolism, blood sugar balance, immunity, cardiovascular health and memory. We have the same stress response today that man had at the beginning of civilization. What has changed is the nature of the stress response. Today we experience a prolonged stress response. In the past we experienced a danger, when the danger was over our stress subsided. Today we are under constant pressure, our bodies use the same response to pressure that we use for danger. Pressure is constant; so to is the stress state. Stress and anxiety breaks us down physically and emotionally. Stress and anxiety can eat away at our nervous systems, causing sleeplessness and fatigue. Stress and anxiety wear out our adrenal glands. With stress and anxiety our bodies are constantly bombarded with adrenalin. Adrenalin makes us more nervous and tense than we already are; at the same time adrenalin tells the pancreas to push out too much insulin or not enough, causing our blood sugar to swing between hypoglycemia (low blood sugar) and a diabetic state. Blood sugar swings can make us crabby and irritable. Excessive intake of refined carbohydrates will only contribute to wild blood sugar swings. This is not the time to indulge your sweet tooth no matter how strongly you crave that sweet pick me up. This is the time to fill your body with intense nutrition. Eat lots of vegetables and fruit. During stress and anxiety our bodies use up our stores of vitamins B and C, so they need to be replaced daily. Fruits and especially vegetables are the best way to do this. Stress also causes oxidation and this harms our bodies on a cellular level; intensely colored vegetables and fruits contain necessary antioxidants to prevent this damage. Increasing lean protein is critical for rebuilding; remember stress and anxiety literally break us down, using up crucial amino acids which are necessary for making hormones, neurotransmitters and enzymes. Exercise is a stress and anxiety buster and in addition it lowers your risk of depression, cancer, heart disease and diabetes. Exercise increases your energy level; it helps you sleep and think better and slows down the aging process. Exercise is so important to your health it should be prescribed. Schedule exercise: write it down in your day book or calendar. Treat exercise like a very important meeting that can not be missed. Deep breathing and meditation can greatly enhance your ability to deal with stress and anxiety and reduce the damage they create. You can learn transcendental meditation by going to www.tm.org. Deep breathing is easy and can be done any time you feel anxious or stressed out. We have a tendency to breath very shallow when under stress. Try to take five deep slow breaths (feel your lungs fully expand and your belly swell) the next time you are stressed and notice how calming and relaxing this is. Adaptogenic herbs have restorative abilities that modulate your stress response; they have the unique ability to either stimulate or sedate depending on your body’s needs. Holy basil decreases cortisol production and helps to regulate blood sugar. Cortisol production is elevated when your adrenal glands are overstressed. Maca improves the body’s ability to handle stress. Siberian Ginseng prevents the release of excessive hormones from the adrenal glands and also prevents stress induced damage to your immune system. Rhodiola root increases endurance and stamina and helps to keep you mentally sharp when you are under stress. Fish oils improve our disposition, focus, and behavior as well as reduce mood swings, lessen feelings of anger and loneliness, and support clear thinking and memory. There is evidence that those suffering from anxiety and insomnia do not make enough GABA. GABA is a natural calming agent. GABA increases the production of alpha-waves in the brain. Alpha waves promote relaxation. GABA also reduces beta- waves associated with anxiety, nervousness and scattered thinking. GABA is fast acting in a chewable or sublingual form; effects are felt in 5 minutes and can last from 4-6 hours. L-Theanine, an amino acid found in tea, also generates alpha-waves; in 30 to 60 minutes you may experience a profoundly relaxed state without feeling drowsy. L-Theanine fosters the relaxed state which helps you to fall asleep and stay asleep. L-Theanine also counteracts the affect of too much caffeine. Magnesium deficiency is common, and causes anxiety, insomnia, nervousness, leg cramps and heaviness in the legs, fatigue, heart palpitations and arrhythmias. Magnesium is rapidly depleted by stress and supports adrenal gland function. Magnesium is the light producing mineral found in plants; think of it as trapped sunlight. Magnesium is both calming and energizing. Hops alleviate anxiety by sedating the central nervous system. Skullcap also has a sedative effect and can be helpful with anxiety. B vitamins support our nerve tissue and nerve function; they are involved in the conversion of essential fats and amino acids into proteins, hormones and enzymes. B vitamins enhance the ability of GABA to bind to benzodiazepine receptors in the brain which alleviates anxiety. Let us help you explore these and other options that will help you control stress and anxiety in your life.

From Evergreen’s Archives: November 2008