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Glucosamine For Joint & Digestive Health

by December 24, 2019

Glucosamine is a compound best known for relieving joint pain, but did you know it also plays a role in your digestive health?

I’ll tell you how this is possible, but first, let’s get to know some glucosamine basics.

Glucosamine for Joints

Glucosamine helps to make connective tissue (like cartilage) that cushions the tips of your bones.  It also provides lubrication for your joints, which helps to protect and strengthen them. You can thank glucosamine for your ability to move and absorb shock without pain.

The Glucosamine – Digestive Health Connection

By promoting a healthy digestive tract lining, glucosamine improves digestion and helps to heal intestinal problems like irritable bowel syndrome, Crohn’s disease, and leaky gut.  But wait, there’s more – glucosamine acts as an anti-inflammatory that helps with auto-immune reactions and the healing of broken bones. 

How to get More Glucosamine

Unfortunately, your body only makes glucosamine in small amounts, and as you age it makes even less.  No wonder it’s a popular supplement!

Bone broth is one of the richest sources of glucosamine and other glycosaminoglycans, or GAG for short. 

This tongue twisting term refers to the complex molecules that are vital to joint and digestive health. GAGs like glucosamine create mucous that heal intestinal inflammation while boosting the good bacteria in your gut.

If you’re looking for a glucosamine supplement, you should know that there are two different forms.

Different Forms of Glucosamine

The kind of glucosamine you need depends upon your health goals. Be sure to look for the appropriate form on any supplement claiming to help with joint or digestive health. 

1) Glucosamine sulfate

    • supports joint health
    • makes connective tissue
    • provides lubrication
    • eases pain and inflammation 

2) N-acetyl-glucosamine (NAG)

    • heals intestinal lining
    • increases good bacteria
    • decreases bad bacteria
    • effective treatment for digestive disorders/leaky gut

You’ll find NAG (the form that helps digestion) in BodyManual’s supplement, Leaky Gut Support.  This formula provides specific nutrition to support those with leaky gut syndrome, a condition where the gut lining is damaged and toxins are able to pass into the bloodstream.

How to Know if you Need More Glucosamine

Most people could benefit from getting more glucosamine, especially if you’re older or have a poor diet. 

Your body may be calling for more if you:

    1. experience joint pain
    2. have digestive issues
    3. participate in high impact activities
    4. are over the age of 40

Remember the BEST source for glucosamine is bone broth. You can make your own or find it at health food stores, either way, drinking this weekly can make a huge difference in your health. Improving your gut health is your ticket to better overall health.

Adults can also supplement up to 1500 mg per day of either form of glucosamine.

Tip: Enhance your joint health by combining glucosamine with chondroitin sulfate, another cartilage building compound. Look for these two compounds from a trusted brand. It’s also a good idea to combine glucosamine with other natural anti-inflammatories like vitamin B3 (niacin).  Chicken, liver, turkey and salmon are healthy B3 sources.

Reducing chronic inflammation is one of the best things you can do for your health. If you’d like to see more on this topic, join me here as I talk about anti-inflammatory foods for arthritis.


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Presbycusis: Start Preserving Your Hearing Now

by December 20, 2019

When you consider how nutrition affects your health, chances are you don’t think of your ears, right? But the fact is, certain nutrients can support your auditory system and preserve your hearing!

Using Your Brain to Hear

While mechanical problems within the ear can certainly create hearing issues, research shows that poor diet and declining brain function are contributing factors.

A healthy brain can process and sort sensory information efficiently. When sound waves enter your ears, your brain translates them into words, music, and all the noises you know.

An unhealthy brain puts your hearing at stake. This is a huge concern since cognitive problems are on the rise, especially among people age 50 and older.

It Only Happens To Older People, Right?

Wrong. Although hearing problems are typically associated with the elderly, symptoms can surface as early as age 40! By age 65, you have a 1 in 3 chance of experiencing presbycusis, the condition of age-related hearing loss.  

Reducing Your Risk For Presbycusis

These 6 nutrients play a critical role in your auditory health:

1) Omega 3 fatty acids DHA & EPA

If you want to hear well, eat fish!

These fatty acids in fish nourish your brain and protect the tiny blood vessels involved in hearing.

If you’re over the age of 50, you can cut your risk of presbycusis by 42 %…just by having 2 or more servings of omega 3 rich fish per week.

Sources:

Learn more about fish oil benefits here: Fish Oil Benefits & Why You Should Be Supplementing

2) Folate / B9

Your hearing relies on sensory receptors in your inner ear called hair cells. These are not to be confused with any hairs coming out of your ears!

Folate promotes circulation which helps these delicate hair cells do their job.

If you have hearing loss already, folate can slow down the progression.

Sources:

      • Organ meats
      • Asparagus, broccoli, Brussels sprouts
      • Avocado
      • Romaine lettuce
3) Potassium

This mineral regulates the fluid in your blood, tissues, and inner ear.

This ear fluid is needed to convert sound into nerve impulses for your brain to interpret.   

Most people have too much sodium and not enough potassium in their body. 

Since potassium loss through urine can increase with age, make sure to replenish with these sources:

      • Avocado
      • Spinach, chard
      • Sweet potato, beets

Click here to learn about other nutrients that decline with age. 

4) Magnesium

Loud sounds create free radical damage that destroys those inner ear hair cells.

When this happens, sounds are not transmitted properly to your brain.  This noise induced hearing loss can be prevented with Magnesium.

By working to block the activity of free radicals, magnesium forms a protective barrier for hair cells. Having enough magnesium also keeps your blood vessels relaxed so that blood and oxygen flow to your inner ear.  

Sources:

5) Zinc

As a powerful immune booster, zinc helps ward off pathogens that cause ear infections.

This is so important since chronic ear infections create scar tissue that impacts healthy hearing.

Sources:

      • Grass fed beef, lamb, chicken
      • Pumpkin seeds
      • Mushrooms
6) Antioxidants

Free radicals damage your cells and promote brain damage, disease and rapid aging.

Vitamins A, C and E to the rescue!

You can never have too many antioxidants so load up on these sources:

Sugar Has No Mercy on Your Ears

It’s no secret that sugar demolishes the health of your brain and increases your risk for diabetes and high blood pressure.  These are two conditions that make you more prone to presbycusis.

Excessive sugar (and caffeine) will also throw off that fluid balance your ears require to function.

Don’t Forget…

Don’t forget to protect your ears in a loud environment and be mindful of the volume when using headphones.

Hopefully it’s loud and clear on how to preserve your hearing!


Start Preserving Your Hearing Today!

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Nitric Oxide & Heart Health – What You Probably Don’t Know

by December 18, 2019

I’m going to let you in on a huge heart-health secret that most people don’t know about – nitric oxide.

Although it’s not known by many in the general public, the relationship between nitric oxide and heart health is considered to be the greatest discovery in cardiovascular medicine! It even earned a “molecule of the year” award. 

So, why is nitric oxide such a big deal?

Because every one of your organs depend on your body’s ability to make enough of this molecule – including your heart.

So today, I’ll tell you exactly how to boost your levels and reap the health benefits. 

The Miracle Molecule That Keeps Things Flowing

Nitric oxide is formed in your cells to help your body be more efficient. It specifically directs your blood vessels to relax and expand to create better blood flow. The result? 

Reduced: 

↓ Blood pressure

↓ Inflammation

Increased:

↑ Circulation

↑ Oxygen

↑ Nutrient delivery to your cells, tissues and organs  

In a nutshell, adequate nitric oxide nourishes your body and allows it to function at its best.

The Shortcoming of Nitric Oxide

Unfortunately, this amazing molecule lacks stability and has a lifespan of just a few seconds.  

This means that in order to keep levels up, you’ve got to replenish it as quickly as it depletes. 

It All Begins in Your Cells 

The lining of your veins and arteries is made up of endothelial cells, which perform many protective tasks.

Healthy endothelial cells contain an enzyme that converts an amino acid (L-arginine) into nitric oxide.

These cells are like nitric oxide workshops, so it makes sense that if damaged, levels will drop.

Since your entire body relies on proper circulation, oxygen and nutrients to function well, it’s no surprise health problems develop when blood flow is compromised.

Damaged blood vessels are involved in these conditions:

    • Heart disease
    • Diabetes 
    • Erectile dysfunction

8 Easy & Natural Ways to Boost Nitric Oxide

1) Eat lots of VEGETABLES!

Specifically eat ones that grow within soil and collect nitrates, which your body converts to nitric oxide. Some examples are: 

    • Beets
    • Carrots
    • Celery
    • Radishes
    • Cabbage / Lettuce
    • Spinach / Parsley / Collard greens

Note: Nitrates found naturally in plants are not the same as the ones artificially added to meats and processed foods. Those have cancer causing properties and should be avoided.

2) Consume fruits that grow closer to the ground (berries)

These fruits have more nitrates than ones that grow on tall trees, like apples and oranges.

3) Get plenty of Vitamin C 

Vitamin C is a staple for good health. It helps prevent nitrates from being harmful to your body.  This is exactly why fresh vegetables and fruits are the best food source of nitrates to make nitric oxide. 

4) Load up on antioxidants! 

Powerful antioxidants like vitamin C, E, and glutathione destroy the free radicals that rapidly degrade nitric oxide. Micronutrients called polyphenols are packed with antioxidants too. 

Good sources include:

    • Berries
    • Artichoke
    • Spinach
    • Olive oil
    • Almonds
    • Black tea
    • Cocoa powder
5) Boost glutathione levels!

Glutathione recycles other antioxidants in your body so that they can do their job over and over.  This adds up to more nitric oxide, as well as slowed aging and better overall health. It’s no wonder glutathione is called “the master antioxidant”.

Eating selenium and sulfur-rich foods support your ability to make glutathione.

Enjoy lots of: 

    • Seafood
    • Pasture raised (grass fed) beef / chicken / eggs
    • Organ meat
    • Brazil nuts

TIP: You create more nitric oxide when you combine nitrate-rich plant foods (see list above) AND antioxidants in your diet. 

In summary, eat lots of vegetables and moderate amounts of berries. 

6) Exercise!

Remember those endothelial cells I talked about earlier? Well, exercise keeps them healthy and improves how they work. This translates to higher nitric oxide levels in your body. An added bonus – exercise boosts the activity of antioxidants, which in turn keep nitric oxide levels from depleting so quickly. It’s a win-win!  

7) Embrace bacteria (yes, you read that right)

Friendly bacteria are necessary to make nitric oxide. When you use antibacterial soap and mouthwash, you kill ALL bacteria. By using these products, you restrict your supply of nitric oxide. 

Other ways to help friendly bacteria thrive:

8) Mind your mouth!

Ironically, I mentioned earlier that nitric oxide is like a secret – but you do really need to keep your lips sealed!

Your nasal passages produce 25% of your body’s nitric oxide. By breathing through your nose – and not through your mouth – nitric oxide can better reach your lungs where it benefits your heart. 

Common Denominators of Good Health

All of the ways to increase nitric oxide are also paths to better overall health. Consuming plenty of vegetables, antioxidants, and supporting friendly bacteria create the foundation for a really healthy body.

You can top off your heart health with less mouth breathing, but do spread the word on this magic molecule!

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Anti-Inflammatory Diet To Help Combat Arthritis

by December 13, 2019

In this blog, I’ll provide dietary tips to help protect you from arthritis, a condition characterized by inflamed, stiff or painful joints.  

Arthritis is a big deal! As the leading cause of disability among adults in the U.S., arthritis related medical expenses and earnings losses total over 300 billion dollars per year!

There are more than 100 types of arthritis impacting:

  • 30% of people aged 18-64
  • 50% of men age 65 and older
  • 67% of women 65 and older

Having arthritis means more than being uncomfortable. It skyrockets your risk for developing a serious health condition like heart disease or diabetes.

The most effective thing you can do to combat any type of arthritis is to eat an anti-inflammatory diet.

What’s an Anti-inflammatory Diet?

Many factors can cause arthritis, including the declining ability to make certain joint supporting compounds as you age.  Certain foods and substances can create inflammation in the body and also lead to arthritis.

By reducing these inflammatory responses, you can improve, or prevent arthritis altogether.  This is exactly what an anti-inflammatory diet does! It also supports blood sugar levels, weight control, and reduces your risk for chronic disease. This type of diet is appropriate, and highly recommended, for EVERYONE!

The Anti-inflammatory Diet Champions…

1) Omega-3 fatty acids

If there were a king of the anti-inflammatory diet, omega 3s would be it! 

Healthy animal omega-3 sources:

      • wild caught salmon
      • lake trout
      • mackerel
      • sardines
      • skipjack tuna*
      • grass fed beef
      • pasture raised eggs

*Skipjack tuna is most commonly found as canned tuna and often called “chunk light.”  This is a better choice than “albacore” because it contains a lot less mercury.

With so many health benefits, omega 3 (derived from fish) is considered one of the most important nutrients! But let’s face it, fatty fish doesn’t make it on the dinner plate as often as it should. This is why I highly suggest taking a high-quality Omega-3 supplement. It’s extremely important to get the right ratio of the fatty acids, EPA and DHA.

Healthy plant omega-3 sources:

      • walnuts
      • chia/flax/hemp seeds
      • Brussels sprouts
2) Sulfur-rich foods

This mineral is so important for joint and overall health. 

Sulfur helps make the joint repairing compounds glucosamine, chondroitin and MSM. It also helps your body absorb other anti-inflammatory nutrients such as vitamin C, D, E, and CoQ10. 

Healthy sulfur containing foods:

      •   cabbage
      •   cauliflower
      •   asparagus
      •   onion
      •   garlic
      •   kale
      •   avocado
3) Collagen

Joint health relies on this protein.

Collagen production begins to decline at just age 25. By age 60, you can have less than 50%! This has a lot to do with why skin sags with age.

Bone broth is full of collagen and sulfur compounds to ease arthritic symptoms and rebuild tissue. Try to incorporate this into your diet at least once per week.  You can also use a collagen supplement.

As I always recommend, be sure to eat lots of vegetables and small amounts of low glycemic fruit. Their antioxidants will fight oxidative stress, which is one cause of cartilage breakdown.  Vegetables and fruits will also give your body enzymes that reduce inflammation.

4) Turmeric

Curcumin is the active ingredient in turmeric and is considered one of the most powerful natural anti-inflammatories in the world. Want to know more about the incredible powers of turmeric? Here is some great info: The Amazing Health Benefits of Turmeric

 5) Boswellia

Boswellia is also known as Indian frankincense. This herbal extract derived from the boswellia tree has the ability to reduce arthritic pain. It does this by interfering with inflammatory responses and supporting overall immune function. 

Exercise Boosts Joint Health …and Mood too!

Staying active is an essential part of an arthritis treatment plan. In conjunction with an anti-inflammatory diet, exercise could save you from an unnecessary joint replacement surgery. 

Exercise strengthens the muscles around your joints which reduces strain and provides added support.  Regular movement also lowers inflammation, so be sure to exercise at least every other day! 

As an added bonus, exercise improves mental health, which is often compromised with chronic pain or the loss of being able do activities.

What is NOT Part of an Anti-inflammatory Diet?

Just as important as consuming anti-inflammatory foods, is avoiding pro-inflammatory ones.   

Do your best to reduce or completely eliminate:

1)  Sugar – and all of its hidden sources:
      • grains
      • refined carbs
      • processed foods
      • sodas, juices, energy drinks

Learn more about hidden sources of sugar here.

2) Chemicals – found in processed foods
      • MSG
      • artificial sweeteners
3) Hydrogenated oils/trans-fat – found in vegetable oils, fake butter and margarine
      • canola
      • soybean
      • corn

Although once promoted as “healthy”, they’re high in omega-6 fatty acids that promote inflammation. Learn what oils are healthy and which ones to stay far away from: Healthiest and Unhealthiest Types of Cooking Oils

An anti-inflammatory diet is your best line of defense when it comes to reducing chronic pain and your overall risk for disease. If you want to achieve optimum health, make this diet a lifestyle that includes physical activity too!

These dietary changes can drastically reduce the inflammation and pain of arthritis, while at the same time, provide nutrition that makes for happy, functioning joints and tissues.


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Diverticulitis Symptoms, Causes & How To Avoid It Altogether

by December 11, 2019

Diverticular disorder is one of the most common medical conditions in the U.S.

The odds of developing this colon condition increase as you get older, but don’t be fooled – it’s not caused by aging. This modern-day disease is entirely preventable!

Recognizing and addressing early warning signs of a troubled colon can keep it from worsening, but trust me, prevention is much easier.

Let’s look at what diverticular disorder is, symptoms, and what you can do to avoid it altogether.   

What Does it Mean to Have Diverticular Disorder?

Carefully tucked into your abdomen is your incredible 4 ½ foot long colon. It contains various muscles that help move things through.

When the inner lining of the colon pushes through weakened muscular layers, sac like pouches called diverticula form. They vary in size but are usually equivalent to a marble. 

The presence of diverticula creates the condition of diverticulosis. Although you may not have any symptoms, having diverticulosis increases your risk for major intestinal problems.

You see, when intestinal contents full of bacteria get trapped in these pouches, it creates inflammation. This is a more serious and painful condition called diverticulitis.

The trapped bacteria can cause infection and other life-threatening complications that could require antibiotics and even surgery. 

I know these terms can be a mouthful, so here’s a basic summary:

Diverticula ➔ bulging pouches that develop in the lining of intestines

Diverticulosis ➔ when you have these pouches

Diverticulitis ➔ when these pouches become inflamed or infected

Diverticular disorder ➔ involves having diverticulosis or diverticulitis

The Alarming Stats on Diverticular Disorder…

As you age, you’re more likely to develop diverticular disorder. But again, age is not the cause.

Diverticular disorder results from an accumulation of damage caused by lifestyle choices – mainly poor diet and inactivity.

This condition affects 10% of people over age 40, 50% over age of 60 and 70% by age 80.

Common Diverticulitis Symptoms

When the pouches become irritated and inflamed, symptoms appear. This is referred to as a diverticulitis “flare up.”

Symptoms include:

    • abdominal pain (usually left side)
    • fever
    • frequent/painful urination
    • nausea/vomiting
    • constipation/diarrhea
    • bloody stool

Remember, you can have pouches protruding from your colon without knowing it!

Why So Many People Have This Condition

It’s not surprising that diverticular disease was really rare 100 years ago. Diets back then contained more fiber and hardly any processed foods.

The typical American diet today is heavy in sugar, unhealthy fats and grains. These inflammatory foods weaken your gut by disrupting the balance of healthy bacteria and driving digestive problems. Chronic low-grade inflammation ruins the integrity of your colon, and you become really susceptible to developing these pouches.

The key is preventing diverticula from forming in the first place. You can support your colon health by eating a healthy diet and staying active. It’s never too late to break those unhealthy eating habits!

Knowledge = Early Prevention

Understanding what causes these pouches to form in the first place can help you avoid this condition. 

The main causes of Diverticular Disorder are:

    • chronic low-grade inflammation
    • poor diet
    • not enough fiber/probiotics
    • grains, dairy, sugar and processed food
    • bacterial imbalance
    • lack of exercise
    • chronic constipation and/or dehydration
    • overuse of NSAIDs (Nonsteroidal anti-inflammatory drugs)

*Note: NSAIDs are Nonsteroidal anti-inflammatory drugs like ibuprofen. Chronic use can increase intestinal inflammation. Try to use natural remedies whenever possible.

4 Ways to be Proactive

1) Load up on fiber: Fiber is fuel for the good bacteria in your body, which fight inflammation and protect your gut, immune system, and brain. Reducing inflammation also helps you steer clear of cancer, diabetes, and heart disease.

Some healthy fiber sources include the almighty avocado, broccoli, Brussels sprouts, cauliflower, artichokes, berries, coconut, chia seeds and almonds.

Tip: Your diet should contain both soluble and insoluble fiber. Both play an important role in your health. If you’re not familiar with the differences between the two, you can learn more about soluble and insoluble fiber here.

2) Stay hydrated and prevent constipation: Strained bowel movements weaken intestinal lining and create opportunity for pouches to form. Here are some great tips on preventing constipation: 5 Natural Ways to Combat Constipation

3) Exercise: Regular movement encourages proper digestion, elimination, and a healthy weight

4) Control your weight: There is a strong link between diverticular disorder and obesity. The best way to maintain a healthy weight is by eating an anti-inflammatory diet and exercising regularly.

By following these tips, you’ll not only support the health of your colon, but your entire body. If you do have diverticulitis, there is plenty you can do to minimize and ease flare-ups.

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Vitamin E Toxicity: Symptoms & Proper Dosage

by December 6, 2019

Vitamin E has incredible health benefits! You can tap into its antioxidant powers by eating a diet rich in its food sources and taking the right supplement. 

As with supplementing any nutrient, you want to be sure you’re getting the right amount. Taking more than you need isn’t necessarily better for you. This is the case with vitamin E.

Keep reading as I cover the benefits of vitamin E, the recommended dosage, the best forms and toxicity symptoms.

Healthy Foods That Provide Vitamin E

For a good dose of vitamin E, snack on almonds, sunflower seeds, brazil, pine and hazelnuts.  Need one more reason to eat an avocado a day? It’s packed with vitamin E!

Vitamin E is Best Known for:

Can You Overdose on Vitamin E?

The short answer is YES!

Following the recommended dosage is really important because your body absorbs and handles each vitamin differently. For example, fat soluble vitamins E, D, A and K, are stored in your body for longer periods of time. Water soluble ones, like vitamin C and B complex, are more quickly excreted through urine.

Since vitamin E (and other fat-soluble vitamins) can build up in your body, it’s possible to experience adverse health effects, or vitamin toxicity.

This scenario is rare, so don’t let it scare you away from consuming vitamin E. Vitamin toxicity occurs more commonly when extremely large doses are taken over a long period of time. Nonetheless, this is good information to know!

Symptoms of Vitamin E Toxicity

Again, vitamin E toxicity can be rare but here’s what to look out for:

  1. Bleeding – very high dosages of vitamin E can interfere with blood clotting. This risk is greatest when combining vitamin E and blood thinning medications.
  2. Nausea
  3. Diarrhea
  4. Stomach cramps
  5. Fatigue
  6. Muscle weakness
  7. Headache
  8. Blurred vision

So, What’s the Right Dosage? 

If you’re getting some vitamin E from your diet, most adults should only supplement between 150 and 200 IU per day. I don’t recommend taking more than 300 IU per day, unless working with your doctor.

IU stands for “International Unit” and is a way to measure fat soluble vitamins and other substances.

How to Choose a Vitamin E Supplement

If you’re not eating vitamin E rich foods regularly, it’s a good idea to take a supplement.  

Taking the right kind of vitamin E is critical to your health. Here’s what you should know:

1) Look for NATURAL (not synthetic) forms. Look on the label for:

    • “d-alpha-tocopherol” – this is the natural form that you do want.
    • AVOID “dl-alpha-tocopherol” – this is synthetic form that you do not want. Notice the “l” in the name is the only slight difference.

2) Look for one with ALL 8 compounds. The label should include:

    • 4 Tocopherols (alpha, beta, delta, gamma)
    • 4 Tocotrienols (alpha, beta, delta, gamma)

Of course, BodyManual has this all covered with my Full Spectrum E formula. You can see what the label should look like and review that product here.  

Alright, so now you know a lot about vitamin E and what TOO much looks like. If you’re ready to switch gears and learn about vitamin E DEFICIENCY, click here and I’ll see you then!


Buy The Right Form & Dosage Here

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