Dementias, including Alzheimer ’s disease, are associated with debilitating memory loss. Inside the body, as memory loss becomes greater, inflammation increases. Inflammation can be likened to a fire, which needs fuel and oxygen. Following this example inside the body, the wood feeding the fire is high stress, poor diet and little exercise. The oxygen fanning the flames comes in the form of uncontrolled free radicals and high levels of insulin. Here are four simple ways to take charge and put out the smoldering coals in the brain before they catch fire:

1. Balance Blood Sugar—You can control the inflammation in your body by simply keeping blood sugar constant. Eat a meal or snack every three to four hours that includes a protein source. Choose appropriate portions of low glycemic foods as carbohydrate sources such as green vegetables and whole grains. Most important, choose foods that are unprocessed or minimally processed.
2. Take Antioxidants—In combination with an active lifestyle, antioxidants are the best defenders against dementia. There are many important antioxidants and it is important to have all of them in your diet or supplement regime. Coenzyme Q10 is especially important as it has been shown to increase brain function in those with Parkinson’s and Alzheimer’s related dementias and helps the heart muscle function appropriately. CoQ10 is fascinating because it is a vitamin that is used at the end of the body’s process for making energy, called the Kreb’s cycle. Without Coenzyme Q10, the oxygen used to make energy would create even more free radicals and cause increased inflammation.
3. Use the Brains You Have—An extensive web of brain connections is critical in protecting functional memory. The more connections you have, the less likely you will miss one if it disappears. The best way to increase or maintain these connections is to turn off the TV and continually learn. Learning can occur in many ways including: taking a class or taking on a new responsibility/skill at work; playing games, crosswords or cards; reading a book.
4. Healthy Fats—Fish Oils not only improve brain connectivity but also help decrease inflammation when in taken combination with GLA, an anti-inflammatory omega 6 oil. Nordic Naturals Omega 3-6-9 contains a good ratio of fish (EPA/DHA) to GLA fatty acids for brain health.

Age related muscle loss, known as “sarcopenia”, affects 25 percent of the U.S. population over age 65. Sarcopenia cannot be detected by calculating BMI (Body Mass Index—a ratio of height and weight) or looking at a person. A person can appear obese or look very slim and still have muscle loss. The research shows that whether one is under or overweight, too little muscle decreases quality of life and increases the risk for chronic diseases. The ultimate loss with sarcopenia is the loss of functional independence and the tendency toward physical disability. Although sarcopenia is common, it is a very reversible and preventable condition.

What can you do to prevent muscle loss or re-gain muscle that has already been lost:

1. Move: The old saying is true, USE OR LOSE IT! If you want to maintain muscle you must use it. All types of exercise work. If you are home bound or a TV aficionado, lifting soup cans with your arms does the trick. If you can walk or do water aerobics that would work also. The biggest thing is to find something you can do, enjoy doing and do it.

2. Eat Protein: It is harder for the body to make protein from scratch than to use it from food. Ensure you are getting appropriate amounts of protein each day to make/maintain muscle. Protein foods include animal products (beef, chicken, turkey, seafood, fish, eggs, and dairy) and vegetable sources (legumes, nuts, and seeds)

3. Digest Protein: Once chewed, protein must be digested to do any good. Digestion begins with stomach acid. By the time we turn 65 our stomach acid production has decreased 75 percent. By adding lemon/lime juice or vinegar to meals we can help increase the acidity of the stomach and digest proteins better.

Consider Essential Meal: If fat loss is important, your appetite is low, or there is a meal you tend to forget to eat on a regular basis, Essential Meal is a great solution to ensure adequate protein intake to prevent muscle loss.

Maintaining muscle mass as time goes by is one of the most important things a person can do to ensure healthy aging. Here are a few fun facts about muscle health!

• If muscles are not used regularly, the gradual loss of muscle mass begins in the third decade of life.
• It has been estimated that muscle mass decreases 35 percent to 40 percent between 20 and 80 years of age unless active measures are taken to prevent this.
• Factors that accelerate muscle loss include stress, lack of exercise, smoking, insufficient protein intake, blood sugar imbalance, and excessive intake of alcohol.
• A diet rich in antioxidants from fruits and vegetables has been found to help prevent muscle damage and loss of muscle mass.
• A minimum of 30 minutes of resistance weight training three times per week is recommended to help prevent muscle loss associated with aging.
• Whey protein is one of the most absorbable forms of protein available and contains amino acids that directly nourish muscle tissue. A serving of whey protein taken in the morning has been found to be especially helpful in promoting muscle health and maintenance through the day.

Last week, I flew to Baltimore with my husband and son for a three-day nutrition conference and to visit with my family who live nearby. Traveling from Honolulu to Baltimore takes about 16 hours, the majority of which was spent with a toddler in my lap. My son is still nursing (I plan to nurse until he’s two), which is great for his immune system but not so great for my back when he wanted to nurse off and on for almost the whole plane trip! After this trip and the three days of sitting in a conference room all day I started to really understand the importance of stretching to prevent and to relieve back pain. Here are just a few benefits of stretching:

• Stretching increases the flow of blood to the afflicted area. This promotes repair and helps to oxygenate tissues.
• When you take a moment to stretch, you are also taking a moment to calm the mind which can help relieve stress. Excessive release of stress hormones can increase pain!
• Stretching increases your range of motion, which helps to prevent injuries. Maintaining flexibility is one factor that has been linked to healthier aging. In fact, the ancient yogis used to say “you are as young as your spine is flexible.”

For a few easy yet effective back stretches that you can do anywhere, please see the Mayo Clinic slideshow on the subject.

March is Chronic Fatigue awareness month. While Chronic Fatigue Syndrome (CFS) is an actual medical disorder, many of us suffer from varying levels of fatigue on a daily basis. Here are five natural ways to help fight fatigue.

1. Stay hydrated. Mild dehydration can be a major factor in fatigue, especially fatigue that occurs in the afternoon. The basic rule is that a person should drink the amount of water in ounces that is equal to their body weight in pounds divided by two. This means that a person who is 150 pounds needs around 75 ounces of water daily. This number may change based on individual needs and activity level.

2. Eat enough protein. Protein is the building block for muscle, as well as for many of the hormones involved in keeping energy levels balanced throughout the day. Protein also helps to stabilize blood sugar levels, which prevents the fatigue associated with low blood sugar. An easy way to calculate the minimum amount of grams of protein that you should aim for is to divide your body weight by 2.75 (use your ideal body weight in this calculation if you are significantly over or under weight). For example, a 150 pound person needs about 55 grams of protein to maintain that weight. Athletes, pregnant or breastfeeding women, and people who are healing or are under stress usually need more protein.

3. Eat every two to three hours. Skipping meals or leaving too much time between meals can lead to low blood sugar which may create a drop in energy levels. Eating regular, balanced meals and snacks has the added benefit of helping your body to conserve hard earned muscle tissue. If you need help, try incorporating one of our Essential Meal products as a meal or snack replacement up to twice daily. Each serving of Essential Meal provides 15 grams of protein as well as a balanced profile of other necessary nutrients.

4. Exercise. Exercise in any form helps the body to detoxify and builds muscle tissue—both of which help to keep energy levels up. If you don’t exercise regularly, it’s best to start with gentle forms of exercise such as walking or mild yoga and gradually build your way up to a more challenging workout. Overexertion during exercise can actually contribute to fatigue!

5. Sleep. This may seem like a really obvious way to fight fatigue, but many of us tend to push sleep to the bottom of the priority list. This is especially true when we are under stress, which is unfortunate since times of stress are when the body needs the most rest! If you are fatigued, make it a priority to get eight uninterrupted hours of sleep each night (starting before 10 p.m., if possible). If your schedule allows, also give yourself at least 10 or 15 minutes in the afternoon to lie down and rest even if you don’t actually fall asleep. This practice is healing and restorative to the adrenal glands, which are responsible for your stress response. If you have trouble falling asleep or staying asleep, consider adding a daily dose of a magnesium supplement such as our Essential Calm to your evening routine.

If you’ve found other ways to help fight fatigue, please share them in the comments section of this blog!

There are simple things that you can do to ensure that you live free from the common ailments that afflict much of the world today, such as heart disease and stroke. Just like taking care of your car, preventive maintenance for your body is an important component of living a healthy lifestyle.

One of the greatest ways that you can keep your body tuned up is to optimize your circulation system. The easiest way to do this is to move your body. We are all descendants of cave men that had to “use it or lose it” if they wanted to stay alive.  Although we don’t have to run after our food to catch it these days, we are not much different from them in that our bodies are built to move vigorously and consistently.

Another way to help your circulation system is to include lots of fruits and vegetables in your diet and if you’re going to eat meat and dairy products make sure they are organic and not full of pesticides, antibiotics and hormones.

A third way to keep your circulation system free from all blockages is to take a great herbal heart tincture as a regular tonic, such as MFC’s  “Heart Health”.  From the description: “The herbs in this formula have been known to help reduce the risk of heart attack, regulate cardiac rhythm and generally tone the circulatory system.”
 
Remember, maintenance is what you do on a regular basis, even when nothing’s wrong with your car — or your body.

Information on the herbs in Heart Health:

-Hawthorne, known to ancients as the traditional “heart herb”, helps to promote a steady heartbeat and is coupled with other powerful heart-healthy herbs to help reduce cholesterol as well. Hawthorne strengthens the heart and promotes a strong, regular heartbeat. In addition, Hawthorne may help reduce chest pain and arrhythmia and prevent stress-related heart attacks.
-Garlic affects the circulatory system by lowering blood levels of sugar and LDL (harmful cholesterol). Garlic may also reduce blood pressure and raise the level of HDL (good cholesterol).
-Motherwort is an all-purpose heart tonic, helping to regulate the heartbeat.
-Gingko leaf has antioxidant properties, enhances heart efficiency and gradually tones blood vessels.
-Red clover blossoms have an inherent ability to remove toxic waste from the blood.
-Ginger root and Cayenne pepper are two of the best-known circulatory and herbal cardiac tonics.
-Cactus grandiflora, a cardiac tonic and regulator, increases the heart s ability to pump stronger without increasing the heart’s oxygen demand.