Supplements for Seniors: New Research

Senior shoppers don’t always get as much support as they need when it comes to information about health and nutrition. Over in the dietary supplements aisle, ingredient suppliers are doing their part to foster more science specifically targeting the senior population. It’s increasingly clear that a number of nutrients play a key role in healthy aging, from protein and collagen to probiotics, omega-3 fatty acids, and many more.

Protein and Muscle Mass
A National Institutes of Health–funded study published last year looked at the link between higher protein intake in adults over age 50 and lower muscle mass and strength. Examining data from the Framingham Offspring Cohort, researchers narrowed in on the protein intake of men and women with a mean age of 59. They found that, of 2600 subjects, those who consumed more protein—specifically, protein from animal sources—had higher amounts of lean muscle mass in their legs. Those with very high intakes of plant protein, however, did see high levels of quadriceps strength.

These findings are important because seniors over the age of 50 begin losing 1%–2% of muscle mass each year—an age-related condition known as sarcopenia—leading to a higher risk of falls and fractures.

Collagen and Sarcopenia
A British Journal of Nutrition study on Gelita’s (Sergeant Bluff, IA) collagen peptide ingredient in older men suffering from sarcopenia found that subjects taking a 15-g collagen peptide supplement for three months increased fat-free mass and muscle strength and reduced their fat mass. The subjects (53 men with a mean age of 72) also performed 60-minute resistance-training sessions three times per week. Gelita is now marketing this ingredient as BodyBalance.

One of the most important outcomes of the study from my perspective is that we saw an increase in power output, which means an increase in strength. So, think about a 70-year-old man, living longer, maybe frustrated because he wants to be able to do the things that he used to do but he can’t. BodyBalance can be a great supplementation in order for him to maintain a certain level of independence, which means quality of life.

Omega-3 and Muscle Mass
Fish-oil omega-3 supplements may also play a role in increasing muscle mass in older adults. A university research study published in The American Journal of Clinical Nutrition last year found that 3.36 g of EPA+DHA omega-3 supplementation daily in adults 60–85 increased subjects’ thigh muscle volume, handgrip strength, and one repetition muscle strength, and increased average isokinetic leg muscle power. The six-month study led researchers to conclude that omega-3 supplementation “should be considered a therapeutic approach for preventing sarcopenia and maintaining physical independence in older adults.” 

Probiotics and GI Health
A 36-subject crossover study published in The Journal of Nutrition examined the effects of Ganeden Biotech’s (Cleveland, OH) Ganeden BC30 Bacillus coagulans probiotic strain on the gastrointestinal profile of healthy seniors aged 65–80. The study found that daily probiotic consumption for one month increased levels of the body’s indigenous stores of the healthy bacteria Faecalibacterium prausnitzii. Importantly, the study also found that the Ganeden BC30 intervention reduced levels of the inflammation-related cytokine IL-10. As people age, their gut bacteria shifts to a more inflammatory state.

Probiotics and Immune Health
As seniors age, their immune systems weaken. A study published in the journal Immunity & Ageing showed that seniors aged 60–74 supplementing with Lesaffre Human Care’s (Marcq-en-Baroeul, France) Bacillus subtilis CU1 probiotic strain saw higher levels of the immunoglobulin IgA. According to the researchers, higher levels of IgA help maintain a beneficial balance of gut microbiota and protect the “gastrointestinal and respiratory tracts against pathogens.”

These results provide evidence that consumption of B. subtilis CU1 may be a safe and effective prevention strategy to stimulate immune responses and provide long-term support to people at risk of SIgA deficiency, such as the elderly; people suffering from chronic stress/sleep deprivation and professional athletes.

Another Study: Probiotics and Immune Health

Publishing in the Journal of Nutritional Science, university researchers found that DuPont Nutrition & Health’s (Kantvik, Finland) Bifidobacterium lactis Bi-07 probiotic strain improved function of the body’s innate immune cells (phagocytes) in elderly subjects. According to researchers, “Phagocytosis, by which immune cells ‘eat’ bacteria or infected cells, is one of the mechanisms that help to resist infections. Results of this study show that the probiotic Bi-07 may provide health benefits to elderly individuals by increasing the activity of phagocytic cells.”

Pycnogenol and Brain Health
Supplementation with Pycnogenol, a branded French maritime pine bark ingredient, has been shown to improve cognitive function in children as well as college-aged students. The ingredient’s supplier, Horphag Research (Hoboken, NJ), recently announced a new long-term, 77-subject study showing benefits in adults aged 55–70. Published in the Journal of Neurosurgical Sciences, the study found that 12 months of supplementation with 50 mg of Pycnogenol twice daily in this population led to improvements in daily decision-making and memory, as well as improvements in attention span, the ability to deal with people, and the ability to manage finances. Part of this effect may be due to the reductions Pycnogenol achieved in oxidative stress.

Omega-3s and Brain Health
French researchers at the 8th International Conference on Clinical Trials for Alzheimer’s Disease held in Barcelona Spain last winter reported that omega-3 supplementation may help maintain cognitive health in adults 70 and older with mild cognitive impairment (MCI). As part of the Multidomain Alzheimer’s Preventive Trial (MAPT), scientists looked at the effects of 800 mg/day of omega-3 fatty acid DHA—combined with nutrition counseling, exercise, and cognitive and social stimulation—over the course of three years in 1700 subjects. Subjects taking this “multidomain” approach (supplementation plus the lifestyle changes) saw a statistically significant improvement in brain metabolism compared to the control group.

Lycopene and Bone Health
A preliminary animal study announced earlier this year in the journal Bone hints that lycopene supplementation may help help reduce ovariectomized-induced loss of bone mass and bone strength in mice with postmenopausal osteoporosis symptoms. The findings are early, but researchers stated that “lycopene treatment in [ovariectomized] rats primarily suppressed bone turnover to restore bone strength and microarchitecture.”

~Thanks to Jennifer Grebow 

Boil Your Watermelon Seeds Instead of Throwing them Away!

Summer is here, and that means watermelon is the official fruit most people will grab to chill off from the heat. But before you dive into the melon and ditch the seeds – or have competitions spitting them the farthest, read on to discover how the least popular part of the fruit may actually be the most nutritious.

Watermelon flesh might by super hydrating and high in antioxidants, but the seeds – which many are quick to discard – consist of nutrients like fatty acids, essential proteins, minerals like magnesium, potassium, manganese, iron, zinc, phosphorus, and are full of B vitamins.

Perhaps most importantly, the seeds have citrulline substance, which acts as an antioxidant. It promotes the expansion of blood vessels, therefore, wards off arteriosclerosis, hypertension, angina and erectile dysfunction.

Watermelon seeds literally are ‘food medicine’.

There are a few ways to use the seeds, and they follow:

1. Treat diseases of the kidneys and urinary tract by drinking a tea from the seeds (recipe below). This helps remove stones and sand in the kidneys.
2. Cook, grind, boil or bake the seeds in order to derive the most medicinal benefits.

Watermelon Seed Tea For Healthy Kidneys

Ingredients:

• 20-30 watermelon seeds
• 2 Liter Water

Directions: 

1. Using a coffee grinder, food processor, or high-speed blender, grind the seeds (easiest when they’re dry) until fine.
2. Bring 2 Liters of water to a boil.
3. Use a nut milk bag or a tea ball to steep the ground seeds in the hot water. Store the tea and serve cold, or heat before serving.
4. May add plant-based milk (almond, hemp, cashew, etc…) and raw honey (optional).

The watermelon fruit offers numerous benefits, but don’t forget that the seeds are just as medicinal. Enjoy the fruit this summer and utilize the seeds to optimize your and your family’s health.

~Thanks to wellmindness.com

ABC Miracle Tonic!

This ABC juice is rich in nutrients and is a delicious concoction of all good things that mother nature provides.

The ABC juice: apple, beetroot, carrot juice is considered a miracle drink due to its vitamin density. Carrots are a rich source of Vitamin A. Beets are a great way to improve haemoglobin levels in your body. And apples are a fantastic source of antioxidants, phytonutrients and dietary fiber. By adding an orange - Vitamin C stash - and celery, it's enriched with anti-inflammatory properties. So, do make this ABC juice and stay healthy in a delicious way.

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~Thanks to curejoy.com

General Mills Recalling 10 Million Pounds of Flour

General Mills is recalling about 10 million pounds of flour in 20 states due to a possible E. coli outbreak. And if there's anything I've learned in my years of covering food recalls, it's that this is probably just the beginning of the story. This recall might very well be expanded soon. There goes my freezer stash of ready-to-be-baked cookies (#SadFace).

More: 7 tips for buying safer food in a recall-mad world

The recall includes several varieties of General Mills flour being sold under different brands. The flour has been potentially linked to an E. coli outbreak that's spread to several states and affected 38 people.

While E. coli hasn't actually been found in any of the recalled products during routine testing, about half of the 38 people who were infected with E. coli between December 2015 and May 3 of this year had consumed flour, including General Mills flour. Because they haven't been able to rule out the source of the outbreak, General Mills is voluntarily recalling its products. It's a pain, yes, but it's definitely good that the company is erring to the side of caution, especially since this particular strain of E. coli can cause bloody stool and diarrhea.

Definitely don't eat any raw cookie dough anytime soon.

More: Tips to avoid contaminated fruits, vegetables and meats

These are the recalled products, including six SKUs of Gold Medal brand flour, 2 SKUs of Signature Kitchens brand flour and 1 SKU of Gold Medal Wondra brand flour, sold at major grocery store chains across the country.

• 13.5-ounce Gold Medal Wondra; package UPC 000-16000-18980; recalled better-if-used-by dates 25FEB2017 through 30MAR2017
• 2-pound Gold Medal All Purpose Flour; package UPC 000-16000-10710; recalled better-if-used-by dates 25MAY2017KC through 03JUN2017KC
• 5-pound Gold Medal All Purpose Flour; package UPC 000-16000-10610; recalled better-if-used-by dates 25MAY2017KC, 27MAY2017KC through 31MAY2017KC, 01JUN2017KC, 03JUN2017KC through 05JUN2017KC, 11JUN2017KC through 14JUN2017KC
• 10-pound Gold Medal All Purpose Flour; package UPC 000-16000-10410; recalled better-if-used-by dates 02JUN2017KC, 03JUN2017KC
• 10-pound Gold Medal All Purpose Flour, banded pack; package UPC 000-16000-10410; recalled better-if-used-by dates 03JUN2017KC, 04JUN2017KC, 05JUN2017KC
• 5-pound Gold Medal Unbleached Flour; package UPC 000-16000-19610; recalled better-if-used-by dates 25MAY2017KC, 27MAY2017KC, 03JUN2017KC, 04JUN2017KC
• 5-pound Signature Kitchens All Purpose Flour Enriched Bleached; package UPC 000-21130-53001; recalled better-if-used-by date BB MAY 28 2017
• 5-pound Signature Kitchens Unbleached Flour All Purpose Enriched; package UPC 000-21130-53022; recalled better-if-used-by date BB MAY 27 2017
• 2-pound Gold Medal Self-rising Flour; package UPC 000-16000-11710; recalled better-if-used-by date 23AUG2016KC

If you have any of the recalled products, they should be discarded, and any surfaces that have come in contact with the product should be disinfected.

You can call General Mills at 1-800-230-8103 or visit General Mills' consumer contact page if you have any questions. And honestly, at this point, don't we all?

~Thanks to Justina Huddleston

5 Signs You’re Not Eating Enough Healthy Fat

While the FDA’s guidance on fat and health may be lagging behind the science, it's now generally accepted that fat (of the high-quality, healthy variety), is our friend.

Still, even though fat is emerging from the dark corner of shunned nutrients, many of us are still not eating enough of it. 

As a brief refresher, we need fat in our diets to absorb other nutrients, maintain heart health, promote brain health, encourage satiety, and perform so many other vital functions. Below are five signs you may be one of the many who need to eat more dietary fat:

1. Your morning smoothie consists of fruit, almond milk, protein powder, and kale.

While this is the beginning of a nourishing morning smoothie, a key component to a balanced meal is missing—fat! This is a common recipe among health-seekers and smoothie shops alike, but since it's lacking in fat, it will likely leave you feeling hungry in less than two hours. 

A handful of nuts, seeds, nut butter, or full-fat yogurt would help to elevate this smoothie to meal-replacement status.

2. You rely exclusively on walnuts, chia, hemp, flax, etc., for omega-3 fatty acids.

While these foods are good sources of one type of omega-3 fatty acid, ALA, our body then needs to convert it to EPA and DHA to reap the full omega-3 benefits. 

Unfortunately, our bodies aren’t super-efficient at this conversion, meaning that those following exclusively plant-based diets may be falling short when it comes to EPA and DHA. 

Look to include fatty fish (salmon, halibut, sardines) if you eat it, and pastured eggs or otherwise try to include sea vegetables or a microalgae supplement (talk to your doctor or dietitian about supplementation to fit your individual needs).

3. You feel nauseated after taking your daily vitamins.

There are a few reasons you may feel nauseated after taking vitamins, but one common reason is that you take them on an empty stomach. 

Most vitamins, especially fat-soluble vitamins A, D, E, and K, need fat to be properly absorbed in the body. Taking your vitamins after a meal containing healthy fats (nuts, seeds, avocado, eggs, nut butter, etc.) may help to alleviate the nausea.

4. You consistently fall victim to the 3 p.m. slump.

Many assume that a lack of afternoon energy is inevitable for a desk-dwelling, nine-to-fiver. However, your lunch’s lack of healthy fats might be contributing to this crash. 

I’ve worked with clients who report eating a (seemingly) healthy lunch of a kale salad loaded with veggies and grilled chicken breast with a nonfat Greek yogurt on the side. If you skip the dressing, this lunch is seriously lacking in the fat department. 

Adding some olive oil or nuts to that salad or trying a 2 percent or whole milk yogurt will increase satiety and help stave off the dreaded 3 p.m. slump.

5. You experience extreme mood swings.

Research suggests that omega-3 fatty acids may help mild mood disorders. Besides including more omega-3s in your diet (see #2 above), reducing the amount of omega-6 fatty acids in the diet may improve the efficacy of those omega-3s. 

While omega-6s are essential, most of us consume way too many of this type of fat, which can interfere with omega-3 function in the body. The biggest culprit of omega-6s comes in the form of plant oils (canola, sunflower, safflower, soybean, etc.) found in abundance in packaged foods. 

Focusing on a whole foods approach to eating is an effective way to improve the omega-6/omega-3 ratio in your diet.

~Thanks to Kayleen St. John

Epsom Salts: 15 Uses You Can't Imagine!

Epsom salt is not a salt known by everyone. The mineral mixture is a combination of magnesium and sulfate. This popular salt is touted for its health benefits and many other uses in cleaning and gardening. Epsom salts can be used in so manyl ways for health, beauty and cleaning, and here you can see some of the health and beauty hacks using the mineral.

1. Clean your hair
If your hair is particularly greasy, you can remove the excess oil by adding some Epsom salts to your shampoo and washing your hair as usual.

2. De-Frizz & Improve hair volume
Mix equal parts of hair conditioner and Epsom salts, then heat the mixture in a sautee pan and rub into your hair. After 20 minutes rinse your hair with warm water. This will get rid of frizz and add more volume to your hair.

3. Foot scrub
During winter months our feet can become dry, cracked and look really terrible. But, thanks to a mixture of Epsom salts, olive oil, castile soap and essential oils you can solve your problem quickly and easily! Just scrub your feet with the mixture once or twice a week and you will be thrilled with the results!

4. Exfoliate your face
Mix some Epsom salts with liquid soap or face cream, then rub the mixture on your skin and rinse with water. This will remove all dead skin cells and moisturize your skin.

5. Deflake the lips
Mix a bit of Epsom salt with petroleum jelly and massage it into your lips to remove dead skin.

6. Ease headaches
If you have an aching headache, soak in an Epsom salt bath. This will relieve your tense muscles and soothe your headache.

7. Relieves digestive problems
Epsom salts dissolved in a glass of water can help relieve constipation due to the high magnesium content.

8. Prevents hangovers
Did you drink too much red wine last night? Don`t worry,  just mix a teaspoon of Epsom salts in a glass of water and drink the solution to eliminate the toxins from your body. Drink water throughout the day to stay fully hydrated.

9. Fades bruises
Instead of putting raw meat on your bruises, try applying a mixture of two tablespoons of Epsom salts with a little water on the area. It will solve your problem almost immediately!

10. Get deep sleep
Soak in an Epsom salt bath for 20 minutes before going to bed to relax your body and achy muscles, and get proper rest.

11. Removes splinters
Applying Epsom salts over a splinter can help you pull it out without a problem.

12. Plant & Grass fertilizerAdd a tablespoon of Epsom salts to your garden soil to boost the growth of roses and other plants. Add 2 tablespoons of Epsom salts in a gallon of water and spray the solution on your grass to keep it green.

13. Cleans the bathroom
Mix one part of Epsom salt with one part of liquid soap and scrub your bathroom to clean it spotless.

14. Deter slugs
Sprinkle some Epsom salts around your patio to keep slugs away when it rains.

15. Clean the washer
Fill your washing machine with hot water, then add Epsom salts and run a regular cycle wash to get rid of the plaque inside the machine.

~Thanks to Food & Healthy Life

5 Yoga Poses For Better Digestion

Did you know that according to Ayurveda, your state of health and even longevity are inextricably linked to your agni? This Sanskrit term agni is one of the most vital principles influencing well-being and the aging process. In fact, understanding this concept is really important if we want to avoid disease and look and feel healthy and vibrant.

Agni translates as "digestive fire," and it's related to the strength of our digestion in all aspects of our life—including our overall ability to eliminate what is not needed. On a physical level, we need to digest food to absorb nutrients for energy and release waste products; on a mental level, we digest experiences in order to assimilate them and release what is not needed.

According to Ayurveda, strong agni helps us with all processes of digestion and is essential for our overall health. If our digestive fire is strong, we are able to create healthy tissues and eliminate waste products effectively. We can then produce ojas, which is like our "vital essence," so that we can build strength, immunity, and clarity of mind. If agni is weak in the body, we are left with toxic residue or ama, which leads to the slow deterioration of the body and is seen as the root cause of disease.

Agni may be weakened by poor eating habits and food choices, lack of exercise, and negative thoughts and emotions. These all slow down our digestion, building ama and causing disease. Unresolved emotions such as pent-up anger and unreleased grief are just as likely to cause ill health as physical digestive issues in the gut.

The good news is that we can strengthen the digestive fire in our body using various techniques and yoga exercises. If you have digestive issues, or you'd like to lose weight or have more energy and lustrous-looking skin, then try this short, agni-building practice.

Kapalabhati

Breathing brings prana or life force into the body and cleans the body of toxic materials. Kapalabhati is a breathing technique that helps create heat and build agni. Rest your hands on your abdomen. Take some nice deep breaths in and out through the nose, feeling the movement of the abdomen under the hands. After 10 breaths or so, start to emphasise the exhalation and feel the abdomen draw strongly back toward the spine. Let the inhale be an automatic rebound, and feel the hands move away as the abdomen releases. Repeat using short, sharp exhalations. Practice for about 30 to 60 seconds. When you finish, sit tall and breathe normally for another 10 breaths or so.

Navasana

Navasana acts like a key to powerfully switch on the inner fire of prana. Sit with your feet resting on the floor, knees bent, and try to float your feet off the floor while keeping your chest lifted. Extend your arms away from you. You can keep the legs bent, or if you feel strong, start to extend them so that the toes are eye level. Hold for 5 breaths, keeping the breath smooth, and then rest the feet back down and round the spine as you hug your knees. Repeat as many times as you like.

Side Plank

Side plank helps to generate agni and builds inner fire. From plank pose, swivel the feet, turning your body to the side, raising one arm either up to the ceiling or over the ear to a diagonal. Lift the underneath waist and hold for 5 breaths. Return to plank and either rest the knees on the floor before changing sides or you can swivel straight to the other side without resting. Then finish resting on the knees or in child’s pose.

Udiyana Bandha

Using the bandhas, or locks, generates inner fire. Come up from all fours to down dog and stay for 5 to 10 slow breaths. With each exhalation, feel the movement of the navel drawing back toward the spine. This activates udiyana bandha, igniting the flames, and stimulates the energy around the navel center.

Seated Twist

Twists massage the abdominal organs, bringing more blood and oxygen to the region, helping to remove stagnation and activate the digestive system. From kneeling, sit to the left side of your feet and cross your right foot over the left leg and onto the floor. Wrap your left arm around your right shin and turn to look over your right shoulder. Stay for 5 deep breaths. Change sides.

Other helpful tips for building agni include regular meditation, sipping ginger tea or hot lemon water with raw honey, or taking warming herbs, releasing negative emotions, avoiding overeating or eating when stressed or sad, avoiding cold foods or cooling foods that "dampen the fire," chewing your food thoroughly, and taking regular exercise.

~Thanks to Tara Lee