Alternative Medicine Magazine - February 2024

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KIM ALEXIS’ HEALTH TIPS FOR THE NEW YEAR | STAYING HEART HEALTHY

ALTERNATIVE MEDICINE

FEBRUARY 2024
THE BEST
DIET
FOR 2024

EXERCISE:
THE BEST
5 TIPS TO
IMPROVE
HEART HEALTH

MEDICINE?

FEBRUARY 2024 • ISSUE 73


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Web exclusive

alternativemedicine.com
In the Know
Want to know everything that’s hot this month? Well, look no further!
Here is what you need to know as we surf the busy winter season.

In the News
FIVE REASONS WHY YOU MIGHT WANT
TO TAKE FOOD SUPPLEMENTS AS PART
OF YOUR HEALTHY LIFESTYLE.

ALZHEIMER’S DISEASE BASICS,


WHAT YOU CAN DO TO PREVENT IT.

CAN THE MEDITERRANEAN DIET REDUCE


THE RISK OF COGNITIVE DECLINE?

PEANUTS: A LOW-GLYCEMIC FOOD.

BUSTING DENTAL MYTHS: SEPARATING


FACT FROM FICTION

Read our latest news summaries by visiting


alternativemedicine.com
and click on latest news to read these features
and more.

Explaining omega-3 fatty acids


in simple terms
Omega-3s are one of the most frequently studied
nutrients. Nearly 2,000 articles have been published
on the relationship between omega-3s and heart
Healthy Plate: Grapefruit
disease. Research is actively defining the critical role Grapefruits are full of vitamins, minerals, and other
omega-3s play in maintaining optimal function of nutrients and low in calories. They're popular
the body, and by optimal function, I mean health. as a breakfast food and as part of weight loss diets. Visit
www.alternativemedicine.com to learn more about
Visit www.alternativemedicine.com to learn more
the many health benefits that we can get from eating
about this important nutrient.
grapefruit. There's a reason why grapefruits are sometimes
called superfoods. They're full of fiber and low in calories.
Learn more about this healthy citrus option on page 16.
More Online...

Need Answers? Show Us Love. Health Tips


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2 | FEBRUARY 2024 • Alternative Medicine
G AR DYNDEAL.CO M / 49
ALTERNATIVEMEDICINE.COM

FEBRUARY 2024

On the Cover
KIM ALEXIS’S HEALTH TIPS FOR THE NEW YEAR page 18

STAYING HEART HEALTHY page 26


5 TIPS TO IMPROVE HEART HEALTH page 29
GRAPEFRUIT IN SEASON PAGE 14
BEST DIET FOR 2024 page 36
EXERCISE: THE BEST MEDICINE? page 42

In this issue
6 GETTING READY FOR A NEW YEAR

10 HEALTH TIPS

13 EDITOR'S PICKS

14 IN SEASON: GRAPEFRUIT

16 EPSOM SALTS

18 KIM ALEXIS’S HEALTH TIPS FOR THE NEW YEAR

26 MANAGING HEART DISEASE

34 SHINING LIGHT ON ALZHEIMER'S DISEASE


EPSOM SALTS PAGE 16

36 NEW YEAR, NEW DIET

42 EXERCISE AS MEDICINE

48 BOOST YOUR GUT HEALTH

50 QUICK DINNERS

52 CERVICAL CANCER

54 BENEFITS OF OLIVES

56 PLANT-BASED LIVING

60 WEEKEND WARRIOR ATHLETES

EXERCISE AS MEDICINE PAGE 42

alternativemedicine.com • FEBRUARY 2024 |3


EDITORIAL
EDITOR IN CHIEF Dick Benson
EDITOR Priscilla Lundquist
EDITOR Olivia Salzwedel
DESIGN Teodora Nikolov
WEB EDITOR/SOCIAL MEDIA Ryan Benson

EDITORIAL BOARD
Bharat B. Aggarwal, PhD; Timothy Birdsall, ND; Andrew Campbell, MD; Alan M. Dattner,
MD; James Dillard, MD, DC; Mark Hyman, MD; David Katz, MD; Kathi Kemper, MD; Vasant
Lad; Susan Lark, MD; Marcus Laux, ND; Nancy Lonsdorf, MD; Holly Lucille, ND, RN; Victoria
Maizes, MD; Pamela Miles; Robert Newman, PhD; David Perlmutter, MD; Joseph Pizzorno,
ND; Beth Reardon, RD; Mary Saunders, LAc; David Scrimgeour, LAc; Bernie Siegel, MD;
Stephen Sinatra, MD; Jacob Teitelbaum, MD; Kathy Thorpe, CHom; Julian Whitaker, MD

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4 | FEBRUARY 2024 • Alternative Medicine


alternativemedicine.com • FEBRUARY 2024 |5
GETTING READY FOR A

Ne w Y e a r !
S etting a New Year’s resolution is an incredibly common practice, especially in the
United States. A PLOS One study from 2020 states that for three consecutive years,
polls indicated that 44% of respondents were either likely or very likely to make a resolution
for the upcoming year. Interestingly, the study found the practice of resolution setting may
be more common in the U.S. than other countries. Similar polls in Sweden
found that just 12% to 14% of people set goals for the new year.
U.S. adults specifically are also ambitious when it comes to New Year’s resolutions.
A separate survey revealed that while nearly two in five respondents had a goal in mind
for the upcoming year, 18% reported having multiple goals. The survey polled 1,005 U.S. adults,
making note of their age to see exactly which age group makes the most resolutions.
While resolutions are made by individuals across the board, a few groups are more likely
than others to set their sights on a specific goal for the 2021 New Year.
For example, those who live at home and have kids are more likely to set
New Year’s resolutions than those who don’t have kids.

6 | FEBRUARY 2024 • Alternative Medicine


POPULAR RESOLUTIONS

There are many common New Year’s


resolutions that people make to try to
reach goals or make improvements in
their lives. Lots of these resolutions are
quite popular, as many strive to improve
their quality of life. Take a look at a list
of some of the most popular New Year’s
resolutions.

Eat
Healthier Get in Shape
This is usually an extension of
the previous resolution. Switching Losing weight is the top resolution for most Americans. It appears in
to a healthier diet can be incredibly a couple different forms, like “exercise more” or “stay fit and healthy,”
tricky when we are surrounded by but it is something that over a third of the U.S. population wishes to
unhealthy junk food. However, with achieve. It’s easy enough to start an exercise and diet program, but the
a good amount of determination trick is to find a decent one that will give you steady results and will be
and some basic tips, you can slowly easy to stick to in the long run.
develop nutritious eating habits.

3 Be More Active
Learn to control emotional eating,
be aware of your diet, and try some
healthier recipes. Reduce the amount
of processed food you consume, as it
contains added sugars and sodium.
Swap processed food for whole-grain Some people don’t have weight loss goals, and lots get exercise a few
food and fresh produce to make times a week. But, that said, majority of workplace settings are sedentary,
meals more nutritious. and humans weren’t meant to sit for hours a day every day. This can have
a negative effect on posture and health. If the sedentary lifestyle applies to
you, try to find ways to move around more throughout the day instead of
staying hunched over the computer, such as pacing around your room or
taking a walk to go get food instead of getting it delivered to you. It’s even
more fun if you share your activity with friends and family.

alternativemedicine.com • FEBRUARY 2024 |7


4 Reduce
Stress
They say that stress is one of the biggest killers
out there, and it can have a very destructive effect
on your relationships as well as your health, which
makes reducing stress one of many good New Year’s
resolutions. It may be an unavoidable side effect of
hectic modern lifestyles, but it can be effectively
managed with the help of useful and easy-to-practice
stress management tricks.

5 Learn to Be
Happier
Even people who are in decent shape, make a
good living, and have stress under control can
still be unhappy. It takes time and patience to
learn how to find joy in the little things and not
let problems bring you down. Becoming present
and showing gratitude can be a great way to
build happiness. Try starting a gratitude journal
to help you focus on the good things in life. At
the end of each day, write down three things
you are grateful for that day.

5 Get More
Quality Sleep
With big TVs, computers,
smartphones, tablets, and all sorts
of gadgets with glowing lights and
beeping alerts, it can be hard to
get the right amount of sleep and
make the sleep good quality. You
should get sufficient, quality sleep
by setting those gadgets aside at
least an hour before bed. The blue
light emitted from these devices
tricks the brain into thinking it
is more awake than it is. Putting
these devices away will let your
mind slip into bedtime mode and
make it much easier to fall asleep
and get good quality sleep.

8 | FEBRUARY 2024 • Alternative Medicine


6
Spend Less
Time on
Social Media
Some people might not
spend hours in front of the
TV or playing video games,
but social media has become
a serious addiction among a
wide range of demographics.
It’s great to stay in touch with
friends and family, but if you
consistently spend more than
an hour every day on social
media, it’s time to make a
change. Add a social media
reduction to your list of good
New Year’s resolutions.

STICK TO THE HEALTHY mention is that all the positive changes good habits you have adopted until
HABITS YOU’VE DEVELOPED! you make must be permanent when they just become a natural part of who
you begin New Year’s resolutions. You you are. That is how you achieve true
The last and most important point to will need to work on sticking with the self-improvement.

Kim Alexis’ Health Tips for the New Year


If you’re seeking to make 2024 from junk food. If you have food 4. A healthy mindset is also
your best year ever, Kim Alexis is items in your pantry that you're important. I'm struggling right
sharing a few tips to incorporate going to cheat with, and know that now because of what's going
into your daily life for a healthier you will feel guilty afterwards, on around the world and that I
you. get rid of it because when we get care very deeply about. What’s
hungry enough, we're going to eat happening can cause you to cry just
1. Get out and get moving. I'm anything on the shelf. When my by watching the news and feeling
a big believer in being outdoors. husband starts on something or bad for all those people who are
There's something important knows there's a food source like suffering. If you dive into it too
about that. For some parts of protein bars in the pantry, he'll much, you can easily go down to
the U.S. in the winter months devour them like cookies and eat an unhealthy place quite quickly.
that's not easy to. I grew up in the whole box. I learned to hide To me, it's important only if it's
Buffalo, but still felt I needed to such items. on the top of your mind and you
occasionally go outside be it to can do something about it. And
shovel snow or just be with nature 3. Stock healthy, clean, and it’s ok if you have empathy and
and sunshine and connected to all non-toxic food ingredients. I compassion. At the end of the day,
the different things that go with realized a lot of my recipes have 10 you must keep focusing on what's
magnetic energy. Being in groups ingredients or less. It’s important right and good and what should be
and socializing during the winter to simplify recipes and what you happening in our country instead
months in a cold climate is also eat daily. Many Americans are not of all the bad things going on
very important. eating enough fiber and greens, around us.
so eat plenty of salads. Another
2. I'm a firm believer in keeping recommendation would be to add Check our the interview with
the pantry clean, healthy, and free lots of vegetables to your diet. Kim in this issue on page 20.

alternativemedicine.com • FEBRUARY 2024 |9


HEALTH NEWS & TIPS

START
THE NE W YEAR

Omega-3
WITH

Experts generally recommend


having two servings of fish each week,
like salmon, herring, or sardines —
for their beneficial omega-3 fatty
acids, EPA and DHA. But for most
Americans that just does not happen.
ANY ACTIVITY IS BETTER

for your heart


But supplements, like fish oil, can
be a great source of omega-3 fatty
acids as well. A 2022 study found that
taking just 3 grams of omega-3 fatty
acids every day, either through food
THAN SITTING or through supplements, can help
– EVEN SLEEPING lower blood pressure and prevent
Replacing sitting with as little as a few minutes of heart disease. A couple key points:
moderate exercise a day tangibly improves heart health,
• If it tastes fishy it may be rancid.
according to new research. The most beneficial change
that was observed was replacing sitting with moderate to • Store in the refrigerator to keep it
vigorous activity – which could be a run, a brisk walk, or fresh.
stair climbing – basically any activity that raises your heart • Purchase products in darker-
rate and makes you breathe faster, even for a minute or two. colored bottles to prevent light
Time spent doing vigorous activity is the quickest way to damage.
improve heart health.
Getting active isn’t always easy, and it’s important to make And an added benefit of taking fish
changes that you can stick to in the long term and that oil- it can improve your mood!
you enjoy – anything that gets your heart rate up can help.
Incorporating ‘activity snacks’ such as walking while taking
phone calls or setting an alarm to get up and do some star
jumps every hour is a great way to start building activity
BR EAK AWAY FROM STRESS.
Many people don’t understand that your body holds onto
into your day, to get you in the habit of living a healthy,
active lifestyle. stress, even while you sleep. Working out first thing in the
Dr Jo Blodgett, Institute of Sport, Exercise & Health morning helps to relieve the stress from the day before so
you’re more relaxed and ready to start fresh.
The morning is a great time to get rid of that stress
Looking for because after a good night of sleep, which is also important,
HEARTBURN your energy level is at its highest even if you are a bit groggy.
After waking up from a natural, solid night of sleep your
RELIEF? body is refreshed. It is effective and ready to go even if your
Have a tub of yogurt you need brain is telling you no. Your body is ready to tackle the
to get through? Next time day. Your muscles are refreshed and need exercise. Doing
heartburn strikes, grab a spoon. stretches or other exercises at this time not only awakens
Yogurt may serve as a coating your muscles but provides energy to your body which can
agent for the esophagus and show throughout the day.
the upper GI tract. And I’m Brit Conley is the founder of Better with Brit
a proponent of yogurt for all
things GI because it’s beneficial
to the gut microbiome in the
small intestine. Some people
find a glass of milk does the
trick, too.
Neil D. Parikh, MD,
Hartford HealthCare.

10 | FEBRUARY 2024 • Alternative Medicine


helping to combat viruses, bacteria,
free radicals, and inflammation.
Clinical studies show that curcumin
in turmeric helps to reduce cancer
risk, ease depression, and alleviate
arthritis pain (in some cases, as
A TEA TO effectively as NSAIDs).

Boost Immunity
INGREDIENTS (for two cups):
• 1½ tsp. fresh turmeric, grated.
• 1 tsp. fresh ginger, grated.
• 2 cinnamon sticks.
• 3 cups of water.

T
his sweet and spicy tea is made Along with its ability to fight off
with ginger, cinnamon, and viruses and calm inflammation,
turmeric, and it helps recharge cinnamon helps keep blood sugar INSTRUCTIONS:
your immune system, fight off illness, under control — a must when the 1. Put turmeric, ginger, cinnamon
balance your blood sugar, and keep you cold weather has you craving more sticks, and water in uncovered
going all winter long. carbs. Clinical trials show that medium saucepan.
Ginger adds numerous healing cinnamon lowers fasting blood sugar 2. Bring to a boil, then reduce
powers to this warming brew. Studies and improves insulin response in heat and simmer for 20–30 minutes
confirm ginger’s effectiveness against a people with diabetes and prediabetes. (flavors intensify with more time).
long list of diseases, including: Best known for its bright golden 3. Strain tea into two cups and
• Viral and bacterial infections color, turmeric contains curcumin, enjoy.
• Arthritis one of the world’s most studied
• Diabetes natural compounds. Packed with To find more
• Dementia antioxidants and anti-inflammatory healing tea recipes visit
• High cholesterol properties, this Indian spice offers
www.alternativemedicine.
com/teatime
• Migraines substantial immune protection,

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alternativemedicine.com • FEBRUARY 2024 | 11
our emotions. Offering powerful new
tools to learn to make empowered,
wise choices with food, I help readers
move toward a more compassionate,
nurturing, and nourishing relationship
with themselves. The book is a welcome
guide for those frustrated with
overeating despite awareness of healthy
food options or realizing they use food
to self-soothe. It is also for anyone
frustrated by yo-yo dieting or fed up
with not being able to fit into clothes
they love.
In the book I reveal the nourishment
we may be really seeking through our
personal eating habits and patterns:
self-love. When we truly care about
ourselves, our physical health habits

7 SIMPLE STEPS FOR


TRANSFORMING YOUR
Relationship
with Food
T
here’s valuable insight found and when we eat and the self-love
when we take a close look at our we deserve is at the core of Why Am
eating habits. Understanding I Eating This? The book provides
how and why we eat can reveal that an intelligent approach toward our frequently improve. Outer self-care
our deeper self is in need of self-care. relationship with food. Through reflects inner self-love and appreciation.
Have you ever asked yourself, is this the gentle curiosity, mindful eating When we love and cherish ourselves, we
nourishment I need? exercises, meditations and strategies will want to love and cherish our bodies
In a world that seems obsessed with for self-nourishment. The book guides and will want to fill it with just the right
fad diets and quick fixes, it's easy to lose readers toward self-discovery, offering amount of nourishing and healthy food.
sight of what truly nourishes our soul. lightbulb moment questions to provide (At least most of the time!)
If you're tired of diets that focus solely new perspectives on the choices we
on counting calories and restricting make about food, inviting us to explore
food, brace yourself for a revolutionary our personal relationships with food.
approach to weight loss. Why Am The book expertly lays the groundwork Sandy
I Eating This? is not just another for those who want to uncover some Robertson, RN,
diet program; it's a holistic journey mysteries of their eating patterns, such MSN, PH-CNS,
toward intentional eating and lasting as why we eat more than we need or is an author and
transformation. My seven-point plan what might trigger when we eat. Board Certified
goes beyond the plate, delving into the Why Am I Eating This? Holistic Nurse
depths of your desires and uncovering acknowledges that often we turn (HN-BC).
the truth about eating. to eating as a coping mechanism,
Exploring the link between what seeking comfort or distraction from

12 | FEBRUARY 2024 • Alternative Medicine


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alternativemedicine.com • FEBRUARY 2024 | 13


IN SEASON

Gra p ef ru it
A
nyone missing the sun in January should go snack on
some grapefruit – while it may not be the same dose of
vitamins, it is definitely immune-boosting and bright
and tangy enough to remind you of warmer days. Grapefruit
segments are excellent in salads with dark leafy greens and
roasted root vegetables.
Grapefruit looks sweet and friendly, but you might have heard
it possesses powers far beyond those of ordinary produce.
According to the U.S. Department of Agriculture, half a
medium grapefruit has only 41 calories and nearly half a day's
recommended supply of vitamin C.
"In addition, it's a reasonable source of potassium," which
is important for maintaining healthy blood pressure, said
Karen Collins, a registered dietitian in western New York who
specializes in cancer prevention and heart health.
Grapefruit also is laden with natural plant compounds called
phytochemicals, specifically flavonoids, which studies show
can help fight stroke and heart disease. Pink and red grapefruit
are good sources of beta carotene (a source of vitamin A) and
Fruit Cocktail Salad
lycopene, an antioxidant "cousin" to beta carotene that has been
INGREDIENTS: in half and remove seeds. Cut rind
linked to lower stroke risk. One cup of red or pink grapefruit
• 1 cantaloupe off of cantaloupe, then cut fruit
sections has as much lycopene as a medium 4-ounce tomato.
• 2 mangos into 1 inch chunks.
The classic way to enjoy grapefruit – splitting it and eating
• 2 grapefruits 4. Peel mango, then cut it into 1
with a spoon – is OK, (Be sure to rinse it before you cut:
Otherwise, the knife might push bacteria on the skin through • 4 oranges inch chunks.
the entire fruit.) • 2 cups grapes 5. Peel the citrus fruits and
But if you peel it like an orange and eat it by the section, you • 2 cups orange remove the white skin of the
get added benefits from the membranes. Those membranes are juice fruit. Using a very sharp knife,
rich in a type of dietary fiber called pectin, which is what we remove the segment by passing
INSTRUCTIONS: the blade on each side of the fruit
would call a viscous fiber. And that is the type of fiber that can
help lower (bad) LDL cholesterol and seems to be what they call 1. Prepare the fruit membrane.
a prebiotic that helps to nurture the healthy bacteria in our gut. by rinsing it off first. 6. Cut the grapes in half.
Looking for a delicious, healthy sweet treat to always have on 2. Cut the 7. Place all the fruit in a large
hand? Give this easy to make Long Lasting Fruit Cocktail Salad pineapple and bowl.
a try! A combination of citrus fruits with the addition of grapes remove the core and 8. Pour the orange juice on top
will last for up to a week in your refrigerator. Make a batch of rind. Then, cut fruit of fruit and mix gently.
the fruit salad over the weekend and enjoy it all week long when into 1 inch chunks. 9. Cover and refrigerate until
you are craving a low calorie dessert! 3. Slice cantaloupe ready to eat.

14 | FEBRUARY 2024 • Alternative Medicine


Creamy
Grapefruit Salmon
This Creamy Grapefruit Salmon is an
incredibly easy one pan recipe perfect for a
weeknight dinner. It's a little bit tart, a little
bit sweet, and full of creamy flavor!
INGREDIENTS: minced
• 1 ¼ lb. salmon, cut • ½ Tbsp
into 4 filets grapefruit zest
• ¼ tsp salt • ¾ cup grapefruit
• ¼ tsp pepper juice (preferably
• 2 Tbsp unsalted freshly
Citrus Salad with Fennel and Avocado butter, divided squeezed)
If you’ve got the winter blues, this Citrus Salad with Fennel and Avocado • ¾ cup diced onion • ½ cup heavy
is guaranteed to brighten your day! This refreshing winter salad is served (1 medium onion) cream
with a tangy, sweet orange vinaigrette, and it comes together in minutes! • 2 cloves garlic, • Basil
INGREDIENTS: INSTRUCTIONS INSTRUCTIONS:
FOR THE CITRUS SALAD: 1. To prep your citrus, simply cut off 1. Lightly season salmon filets on each side
• 2 blood oranges the top and bottom of each, and place with salt and pepper.
• 2 navel oranges standing up on a cutting board. 2. In a large skillet, melt 1 Tbsp butter over
• 1 grapefruit 2. Remove the peel from the sides by medium heat. Add salmon to the pan, skin-
• 1 fennel bulb top removed, cutting from top to the bottom, removing side-up and cook for about 4 minutes. Flip and
halved, and sliced thinly as much of the white pith as possible,
(reserve the fennel fronds for then slice. cook for another 4 minutes skin-side-down.
the salad) Remove salmon from pan and set aside on a
3. Place the orange juice, vinegar, plate.
• 1 avocado pitted and sliced
maple syrup, dijon, lemon juice, olive oil, 3. Add remaining 1 Tbsp butter to the
FOR THE ORANGE
VINAIGRETTE: salt and pepper in a small jar and seal skillet. Add onion and cook for 5 minutes. Add
• 2 tablespoons fresh orange juice tightly with a lid. Shake vigorously until garlic and cook for another 2 minutes, until
• 1½ tablespoons white balsamic emulsified. garlic is fragrant and onions are translucent.
vinegar 4. Place large fennel fronds over the 4. Add grapefruit zest and juice to pan and
• 1 tablespoon maple syrup bottom of a platter, then begin layering bring to a simmer, scraping up the browned
• 1½ teaspoons dijon mustard half of the citrus and fennel over the bits from the bottom of the pan with a spatula.
• 1 teaspoon fresh lemon juice top. Drizzle with the desired amount Once simmering, slowly pour the cream into
• ¼ cup extra virgin olive oil of orange vinaigrette, then layer the the pan. Stir and let sauce thicken a bit.
• 1/4 teaspoon kosher salt or to remaining half of the ctirus and fennel. 5. Add salmon back to pan to heat through,
taste Top with sliced avocado, additional spooning sauce over the salmon.
• 1/8 teaspoon freshly ground fennel fronds, and drizzle with more 6. Serve salmon with brown rice, quinoa, or
black pepper or to taste dressing. Serve and enjoy! pasta or simply with a vegetable side.

alternativemedicine.com • FEBRUARY 2024 | 15


The Medicinal Uses of

E p so m s a l t s
16 | FEBRUARY 2024 • Alternative Medicine
psom salt, or magnesium

E sulfate, is most commonly


used in a soothing bath.
Epsom salt is a tool that
integrative medical specialists often
recommend for its physical and mental
health benefits and is often used as a
natural remedy for joint pain or skin
conditions like athlete’s foot. While
no clinical trials have confirmed the
benefits of Epsom salt, many healthcare
providers promote it for its ease of use
and reasonable price.

WHAT IS EPSOM SALT? used to treat different health issues pain and inflammation. It is fantastic
like constipation, fibromyalgia and for recovering athletes and those who
Magnesium sulfate is a chemical insomnia. Many reported benefits of suffer from achy joints. It also aids with
compound made up of oxygen, Epsom salt are attributed to magnesium, cold and flu recovery as bath salts, helps
magnesium, and sulfur. It comes in a mineral that a lot of people do not boost your immune system and recover
rock-like formations and resembles regularly get enough of. The magnesium from sickness faster. Soaking in the bath
table salt. But despite its name, Epsom from Epsom salt is absorbed through is also wonderful for your skin, helping
salt is a different compound from table the skin, and this is how Epsom salts are with bug bites, poison ivy, and sunburns.
salt. It is believed that Epsom salt was most commonly used. Epsom salts have It assists with exfoliation and acne but
called “salt” because of its chemical a limited number of uses when taken make sure you use the right amount of
structure and is often dissolved in baths, internally. They can cause significant salt as your skin can dry out if used too
which is why it is also called “bath salt.” discomfort when taken internally so talk often or burn if you bathe with open
Despite their similarities, Epsom salt is to your doctor before consuming. cuts.
very bitter and unpalatable, not salty. The biggest benefits of Epsom salts While Epsom salt is considered
It is named after the town of Epsom are released in a relaxing bath. Run a generally safe to use, you may
in Surrey, England, where it was first bath with a comfortable temperature of experience some adverse effects if you
discovered in the 17th century. It was warm/hot water and while the bath is use it incorrectly. Note that Epsom
once the most popular medicinal filling up poor 1-2 cups of bath salts into salt has a laxative effect due to the
treatment in England. Locals noticed the bath. Make sure that you are pouring magnesium sulfate in it and consuming
that cows and other animals visited a the Epsom salts right under the tub it may result in bloating, diarrhea, or
certain spring and miraculously, their spout, where the water is coming from, an upset stomach. When using Epsom
wounds healed more quickly. News as this will make sure the Epsom fully salt as a laxative, always drink plenty of
eventually spread and people traveled dissolves. water to reduce digestive discomfort. Do
from all corners of the country seeking not take more than the recommended
relief from their ailments. BENEFITS dosage without talking to your doctor.
Epsom salt has been traditionally There are some reported cases of
Use Epsom salt if you’re looking for magnesium overdose wherein people
a natural remedy that can help you get have consumed too much Epsom
some sleep at night. The magnesium in salt. Symptoms include flushed skin,
Epsom salts boosts the production of headache, lightheadedness and nausea.
serotonin, which facilitates relaxation So, please use the salts with caution.
and sleeping. Magnesium may also Epsom salts are a fantastic way to relax
help your body produce melatonin, a and have many physical and mental
hormone that promotes sleep. health benefits, like relieving anxiety,
Other extensive health benefits of cold and flu symptoms, and helping
Epsom salts include stress relief and you sleep. When taking a hot bath,
mood stabilization. Salts are supposed dissolve some Epsom salts in your water
to reduce anxiety and depression while to de-stress and unwind. Be sure to
releasing serotonin, the happy chemical! use the right amount of salts to ensure
As well as emotional benefits, soaking maximum comfortability whether that
in an Epsom salt bath can aid muscle be in the bath or for consumption.

alternativemedicine.com • FEBRUARY 2024 | 17


18 | FEBRUARY 2024 • Alternative Medicine
KIM ALEXIS:
Supermodel
AND

Supe r H e a l t h y

A lternative Medicine
reached out to Ms. Alexis
to share her thoughts
and feelings about leading
a healthy lifestyle
in today’s world.

BY SHELDON BAKER

alternativemedicine.com • FEBRUARY 2024 | 19


Alternative Medicine: On your
website, your mission statement
reads to inspire healthy living around
the world, to empower women and
men and to believe that true beauty
and health comes from within. With
that you focus on clean living, an
active lifestyle, aging naturally, and a
Christian lifestyle. Please elaborate on
that mission statement.

Ms. Alexis: Well, that could take the


entire interview. Really, you try to recap
who you are and what you believe in
and what you hope to better at in this
world. I try to lead a healthy example
that you can clean things out of your life
that are bad and are negative or toxic in
any way in your mind. It’s your thoughts
and actions and just sitting around too
much and not working out or even what
we do with our bodies every day that
affects the rest of your health and beauty.
Your beauty should come from within.
You should have peace and an energy
level that provides the strength and the
beauty that God gave to us.

Alternative Medicine: Very good.


This question could probably take the
entire interview as well. I don't believe
you had the intention of becoming a
model.

Ms. Alexis: That’s right, but I’ll keep it


short. I wanted to be a pharmacist. I was
going to go to pharmacy school. The rest
is history.

Alternative Medicine: Something


happened along the way.

Ms. Alexis: I was in my senior year


in high school and thought that I had
my life planned early that year. I was
just trying to figure out ways to make
extra money. That's what modeling was
supposed to be for. I went to a modeling
school in the late 70s. Back then you had
to go through a little school before you
could get into an agency. Agencies and
charm schools were quite different back
then.
I was in this little charm school with wet
hair because I was also swimming, and

20 | FEBRUARY 2024 • Alternative Medicine


literally felt like I didn't belong. I felt like spokeswoman, athlete, and mom. Talk you make a healthy choice? What is
a fish out of water. Then, I was pulled about that. the right choice? A lot of that book
out of class one night, and I thought talks about my journey as a model,
they were kicking me out because they because of the life situations I went
didn't feel like I belonged there. I wasn't through and was put in. It gave me,
buying into all the fussing around with
the hair and the makeup because it just
wasn't me. But they asked me to go to
,, When I wrote the book
it was about how to be
and possibly would give others a sense
of right and wrong, and not that I
did everything right. I did not always
New York, and I gave a lot of push back. do right. But that's how we learn. It's
I finally determined I should give it a try discovered and be a model always a matter of what the situation

,,
and had no idea my career would take for a better future. is. How do I feel? Am I doing the right
off the way it did. The book was written thing, or how can I fix it? I go through
that daily quite a bit.
about healthy choices.
Alternative Medicine: Who
encouraged you to do that. Alternative Medicine: Of all the roads
you've traveled, supermodel, actor,
Ms. Alexis: My mom and dad have spokeswoman, athlete, and author,
always been there and raised me and my what stands out the most to you?
sister to believe that you can do anything Ms. Alexis: When I wrote the book it
you put your mind to, and it was okay was about how to be discovered and be Ms. Alexis: Mother. You forgot mother.
to try new things. When I was growing a model for a better future. The book Mother's the legacy that I feel I'm most
up, my sister and I got to experience a was written about healthy choices. If proud of. Just to be able to spend so
lot of different things from our classes to you had to break it down it would be much time with my three sons, and
playing in the band, swimming, sports, that we are in situations daily, whether really give them the basis and the
music, and art. We were just all over the it's at work or dealing with groups or groundwork for being great kids. My
place. organizations that you are involved grandfather said to my dad you can
with. There's always conflict and never be jealous of your own children.
Alternative Medicine: In A Model for personality clashes. As we see right You want them to do better than you.
a Better Future, you share convictions now, there are major conflicts going You want them to succeed, and just be
you developed as a supermodel, on throughout the world. So how do their best selves. It’s fun watching them.

alternativemedicine.com • FEBRUARY 2024 | 21


I've got two sons in their 30s, and one had to figure that out.
pushing 30. It's so much fun to see their I'm one of those
choices, and how they think, and to be people that looks
able to talk with them. To watch them at a recipe, and
from the second they're born and then determines, I don't
be able to have meaningful discussions have that ingredient
is one of the most fulfilling things I've so why not try an
ever done. alternative. I don't
know if that's part
Alternative Medicine: You talk about of that pharmacy
eating lean and clean. While it sounds mad scientist
good that can be difficult to do. thing that I had but
I was always willing
Ms. Alexis: It depends. I try not to eat to substitute. I found I
out a lot. If I do eat out, I try to find a wanted that meal but don't
big salad with some protein in it. And like some of the things that are in
lean for me is lean in toxins. I do like it and how can I change the recipe to
healthy fats, and I need healthy fats. make it healthier for me. That's where but it was like a meal, and it was good.
I've tried being on low fat diet but that the term came from. I do it daily. I They were great muffins for vegans or
just kind of raises my sugar levels. I do recently made pumpkin muffins and vegetarians.
better with a higher fat content. The videotaped it for a future Instagram
lean means keeping out toxins. post. And I made the muffins with Alternative Medicine: When you
almond flour. But I realized in the entered the modeling world, the terms
Alternative Medicine: Staying on the middle of taping the recipe calls for vegan or a vegetarian were virtually
diet theme, there's a term you created almond butter. I didn't have almond non-existent. Eating habits were
called, Cheat Eat, based on a mindset. butter, and I think what can I use different to what they are today.
Is it easy to follow? instead? So, I chopped up almonds very
thin. Now they didn't turn into butter Ms. Alexis: I think some people
Ms. Alexis: It's just who I am, and I because I didn't grind it long enough, probably naturally drifted that way, but

22 | FEBRUARY 2024 • Alternative Medicine


I agree there weren’t these terms, and it just making supplement industry
probably wasn’t something you talked manufacturers aware that this was an
out loud about. Let's say you went to a ingredient that could be incorporated
dinner party you might naturally just into a wide range of their product
pick things that didn't have animal formulations and didn't have to be used
products in them. Now, this is what I as a standalone product. I felt a real
am. This is what I eat. Here's recipes responsibility to give everyone all the
and here's ideas. And here's a group that facts of what it is, what it could do and
you can join. We have so much more how beneficial it was. I remember doing
information and support in each one of a supplement industry speaking event in
the different areas we want to pursue. Las Vegas that according to InterHealth
Each one offers a justified feeling that attracted more than a thousand
their way is the best way. And as human corporate representatives. Then the
beings. that's what we seem to do. At company had me doing consumer media
least sometimes. What works for one appearances as well. There were several
will not work for another. national broadcast and print media
tours and as a result much awareness
Alternative Medicine: You have written was created and created a consumer
about detoxing. Is that still something groundswell. I did the talk show circuit,
you do today? was on several magazine covers and
mentioned in numerous editorial pieces.
Ms. Alexis: Yes. I talk about detoxing
in Lean Clean. Again, what may be
necessary for one might not be for
another. We are exposed daily, probably
more than 45 years ago, when I started
my professional career to so many more
toxins. Where do they go? And how do
,, I felt a real responsibility
to give everyone
we get rid of them? You must take charge all the facts of what it is,
of your body and your life in an attempt

,,
to clean your body.
what it could do and
how beneficial
Alternative Medicine: Looking back it was.
about 30 years ago on another topic,
as a spokesperson you helped launch a
dietary supplement ingredient called
CitriMax®, an appetite suppressant,
which is still around today and found You must remember this publicity
in numerous product formulations. was created just before the Internet
Any thoughts about being a and World Wide Web were launched
spokesperson today in the health and into the public domain. Supplement
wellness industry? manufacturers were literally forced to
add CitriMax® to their products. So yes,
Ms. Alexis: I had just given birth to my it was truly an interesting time.
first child and was trying to lose a little I love touring and talking about health
weight and get back into the public eye. and fitness. That's just where my little
And as they say, I was in the right place sweet spot is and where I love to be.
at the right time when InterHealth, So, being a spokesperson for the right
the CitriMax® developer contacted me. product today would be of interest.
It was quite unique to represent an
ingredient vs. a retail product. There's Alternative Medicine: You might
not a lot of people who just represented find this interesting, today, one
ingredients, and yes, CitriMax® can can purchase a vintage CitriMax®
still be found in hundreds of different promotion advertorial on eBay touting
products. The launch was initially “Kim's Natural Diet” along with your
photo for $9.95. So today, are you a
supplement user?

Ms. Alexis: Oh yes, I am. I was giving


thought to that leading up to this
interview. I do my little thyroid pills in
the morning. But I love Ashwagandha,
Spirulina, anti-inflammatories, and any
antioxidants, as well as mushrooms.
Different mushrooms, including Lion's
mane, I do well with. For me, it's the
thing that helps me have enough
energy and maintain my high energy
level throughout the day. I don't like
feeling low, and not being effective. I
think probably because of my thyroid
condition it just seems like I just want to
eat Spirulina tablets. If I feel sick, since
I'm not a big medicine person, I'll take
raw garlic and chew it, and then swallow
the water. But you must make sure you
have something in your stomach. I did it
once on an empty stomach, and that was
not a good situation.

Alternative Medicine: Skincare is


another area of interest to you. I’m sure
it was always a concern. What's your
secret to looking like a million bucks
at 63?

Ms. Alexis: Skincare is important. I'm


not a big, fussy person. I don't spend a
lot of time trying to find products. I'm
always testing new clean products people
give me. But it must start from the inside.
I feel a lot of people want to live this
lifestyle that might not be as clean and
as natural as they want. They just keep
spending more money on topical things,
thinking that that will help, and it all
works together for you. But it's both your
inner and outer self that you need to take
care of. Yes, skincare is important, but
the texture of your skin has to do with
your diet, lifestyle, and the environment
in which you live.

Alternative Medicine: There are


cosmetic ingredients you feel should be
avoided?

Ms. Alexis: Yes, but there are so many


that it's hard to list. I wrote another
eBook called Skin Within. The book

24 | FEBRUARY 2024 • Alternative Medicine


really scratches the surface because Ms. Alexis: Yes, that would be nice. It them make healthy choices in all aspects
of the numerous and different toxins needs to be cleaned up at least a little. of their life whether it's relationships or
to look out for. You need to find learning how to be alone and identify
companies, and there are a lot of smaller Alternative Medicine: Beyond what their strengths and weaknesses are
companies popping up daily, that say health-related products are you and follow their individual personality.
they sell really clean products But then a spokesperson for anything else I shared my story with two of the
you must determine if they are effective. currently? women who had been in the jail system
You can put avocado oil on your face but and how I lived my life and what I went
is that going to do the job of what you're Ms. Alexis: Right now, no, I'm just trying through. They had not experienced
trying to achieve? Such products need to establish myself and teach others anything close to what I had when they
to be both effective and clean. Finding about what to look for and how to do it were incarcerated. But now they're
those products is fun. I found there were in a gentle way. I'm not here to preach to successful and have jobs and there’s a
many available options when I wrote people. I'm just telling people either be wow factor. They can talk about how
that book. Today, many retail stores have aware of this or that because it works for they used to live and think, what they
clean aisles or clean categories. If you're me. My career is moving forward and did, and how they are now. I use what I
looking at Sephora or Bloomingdales, evolving. I’m going to start writing several can from my past to help these women.
or similar stores, they have an area or weekly articles and doing informational It's very fascinating.
section that targets cleaner products. It’s videos for Men’s Health. I never thought
like your grocery store that might have I'd be doing something like this, but here Alternative Medicine: That’s a great
an organic section. I am. We're still in the contract stage but story and program. It’s something we
hope to start very soon. should talk more about in a future
Alternative Medicine: Unfortunately, interview.
FDA does not pre-approve cosmetic Alternative Medicine: Living a
products. Christian lifestyle, you are also Ms. Alexis: Currently, we haven't yet
devoting time to working with settled on a name for the program. But it
Ms. Alexis: Right. They're virtually non-profits. would be great to share more about it in
not involved in the cosmetic category. the future as we develop it.
They've only banned 11 ingredients. In Ms. Alexis: I'm helping with a jail
comparison, the European Union (EU) ministry and developing curriculum
has banned more than 2400 different with three different nonprofits including Sheldon Baker is a contributing editor
toxic ingredients. And they identified St. Vincent de Paul, Dress for Success, to Alternative Medicine and other health
specifically what they've banned. and something called Arouet. Arouet is and wellness publications. He has been
like a jail ministry helping women once affiliated with the natural products
Alternative Medicine: I guess you feel they process and get out of prison and for more than 30 years. He may be
that the cosmetic regulation needs a get back into society. The curriculum contacted at sheldon@nutraink.com or
makeover. program for young women will help on Twitter at @SCB3128.

alternativemedicine.com • FEBRUARY 2024 | 25


Managing Heart Disease:

C a u s e s , R i s k s ,
Prevention,
and Management
Since the beginning of the twentieth
century, heart disease has been the United
States number one killer, a position it still
holds today. It’s responsible for killing one
in every four Americans (26 percent), and
the disease cost over $316 billion. Once
mistakenly thought to primarily affect
men, half of all deaths caused by heart
disease each year are among women.
Fortunately for us, research has uncovered
much information about this silent killer.
It’s found that most of the nearly one
million deaths are preventable, and in most
cases, so is heart disease itself. They key to
preventing heart disease lies in knowing
what causes it, knowing your risks for
developing it, and then doing all you can
to reduce those risks. As an added bonus,
these same steps have also been shown to
be highly successful for reversing heart
disease, too.

26 | FEBRUARY 2024 • Alternative Medicine


alternativemedicine.com • FEBRUARY 2024 | 27
THE CAUSES OF HEART essential component in cell function coronary arteries of these patients,
DISEASE: IT’S NOT JUST BAD that is integral in generating energy examining them for signs of heart
CHOLESTEROL in your body’s organs, with it’s highest disease, specifically atherosclerosis,”
levels found in the heart, liver, and Friesen explains. Based on the old
Since the early 1950s; largely due kidneys. paradigm understanding of heart
to the Framingham Heart Study, While keeping cholesterol levels disease, patients with atherosclerosis
which began in 1948 and established within normal levels is still important should also have had elevated LDL
a link between high cholesterol and for preventing and treating heart
heart attacks; it has been an accepted disease, doctors now know that doing
fact that elevated levels of LDL (bad) so, alone, is not enough. According to
cholesterol was the primary risk factor integrative physician Kerry D. Friesen,
for heart disease. This belief led to MD, of Chattanooga, Tennessee, “In
a sharp rise in the amount of statin the last decade or so there has been
drugs and other cholesterol-lowering an entire paradigm shift in our
medications that are prescribed in the understanding of the causes of
United States each year; to the point heart disease.”
now where statins are the top-selling Among the research
class of drugs in the country. spearheading physicians' new
The problem with statins is that understanding of the causes of
they can be harsh on your liver, cause heart disease are recent studies
negative cognitive effects, and cause of patients considered at risk for
muscle problems such as fatigue, heart disease using Electron Beam
pain, and weakness. They may also Tomography (EBT, an ultra fast CT
lower your coenzyme-Q10 levels, an scan). “The EBT studies examined the

28 | FEBRUARY 2024 • Alternative Medicine


levels. But the EBT studies showed
that LDL levels did not correlate with 5 TIPS TO IMPROVE
atherosclerosis (hardening of the
arteries caused by plaque buildup in HEART HEALTH
artery walls).
“The EBT studies, as well as other The heart is fickle. It wants to love 4. Make a date
studies, reveal that the widely held and be loved, and it is liable to be hurt with eggs.
belief that LDL causes heart disease along the way. Facing a bad breakup Contrary to
is inaccurate,” Friesen says. “In fact, or realizing that “the one” got away popular belief,
elevated LDL cholesterol is such a hurts. There’s no denying that. But studies show
poor marker for heart disease that the heart is also the most important that eating
50 percent of patients with normal muscle in the body, and emotional even as many
nourishment isn’t the only type of care as six eggs a day
LDL levels still go on to develop heart
it craves. has no negative
disease. A much stronger indication To stave off common American effect on blood cholesterol levels. In
of heart disease can be seen with heart conditions like heart disease, fact, one study shows that regular
low HDL cholesterol and elevated hypertension, arrhythmia, and high egg consumption normalizes total
triglyceride levels. This was noted years cholesterol, the heart needs regular cholesterol and improves “good” HDL
ago by Dr. William Castelli, who was TLC through healthy lifestyle habits cholesterol in a majority of healthy
the director of the Framingham Heart that anyone can adopt easily and adults.
Study, but has been overlooked until pleasurably.
recently.” 5. Go on
According to Friesen, few 1. Share some dark a fishing
prescription drugs are available to treat chocolate with your trip. The
sweetheart. Studies American
the combination of low HDL and high
show that less than an Heart
triglyceride levels. “The good news ounce a day can lower Association
is that there are a variety of natural systolic blood pressure has
self-care approaches that are effective by three to four points. endorsed
for reversing this critical metabolic High blood pressure the use of
disorder,” he says. (or hypertension) is a omega-3 fatty
major contributor to cardiovascular acids for secondary prevention of
A MORE COMPLETE disease (CVD). heart disease; prevention of angina,
PICTURE OF RISK heart attacks, strokes, and other
2. Steal a kiss cardiovascular events in people with
In addition to elevated cholesterol with garlic breath. diagnosed CVD. A high-quality fish
Eating one to oil supplement, as well as fish like
and triglyceride levels, another equally
three cloves of salmon, mackerel, and sardines, are
important risk factor for heart disease fresh garlic a day all great sources of omega-3s.
is chronic low grade inflammation. is a good way
“This type of inflammation is often to normalize cholesterol, another Drink and eat mindfully. When
caused by infectious diseases,” Friesen traditional risk factor in CVD. you eat a healthy diet, and keep belly
says. Oxidative stress, which is often Crushing and adding a few garlic weight in check, it is surprising is
associated with chronic inflammation, cloves into olive oil makes a yummy how much these factors can influence
is another major risk factor. Other treat that can drop your cholesterol by the risk for heart problems. And yes
risk factors include chronic emotional 10 to 12 points. it can be safe to drink a moderate
stress and unresolved emotional amount of alcohol. Remember to
issues (especially anger), as well as the 3. Go nutty. eat before you drink alcohol, the
Snack on a fuller you are from food, the less
buildup of environmental toxins in the
handful of you will be tempted to fill up on
body. tree nuts daily. beer and cocktails. The food will
“The role that environmental toxins, Studies show that also help absorb some of the alcohol
such as lead, mercury, and other heavy eating walnuts, so you will still be able to make
metals play in heart disease is also which are rich in sobering decisions about your food
overlooked by most physicians,” states heart-protecting monounsaturated and beverage habits. It also helps
Garry F. Gordon, MD, DO, medical fats, can help normalize blood to alternate between water and an
director of the Gordon Research cholesterol. The same is true of alcoholic beverage.
Institute in Payson, Arizona. “But in other tree nuts, such as almonds and
fact, these toxins can be responsible macadamia nuts. Jacob Teitelbaum, MD

alternativemedicine.com • FEBRUARY 2024 | 29


for or exacerbate other major risk
factors associated with heart disease,
especially inflammation, oxidative
stress, and chronic infections. In
my own clinical practice, I’ve found
that, once these toxins are addressed
through a properly supervised program
of detoxification, the overall symptoms
of patients with heart disease usually
are reduced as well.”
Allergies can be another risk
factor for heart disease, especially
among women ages 50 and younger,
according to Andrew W. Campbell,
MD, a consultant to both the Centers
for Disease Control and Prevention
(CDC) and the National Institutes
of Health (NIH). “Common allergic
symptoms are significantly associated
with an increased risk of coronary
heart disease,” Campbell says. “There
is a three-fold increased risk of heart
disease with wheezing, and a 40
percent increased risk with runny
nose and itchy eyes compared to no
allergies.” Campbell has documented
these increased risks in his own clinical
practice and recommends that people
who suffer from allergies be screened
for heart disease as a precaution.
Another risk factor that has come to
light in recent years is low testosterone
in men. A recent study published in the
medical journal Heart found that low
testosterone is common among men
suffering from heart disease and, if left
untreated, can significantly interfere with
recovery and increase the risk of death.

Knowing and addressing risk


factors is an important key for
preventing heart disease, and also for
helping to treat it. Some other risk
factors for heart disease include:

• A family history of heart disease


• Poor diet
• Poor lifestyle habits, such as
smoking
• Lack of exercise
• Obesity
• Hypertension (high blood pressure)
• Diabetes

30 | FEBRUARY 2024 • Alternative Medicine


SCREENING TESTS
FOR HEART DISEASE

In addition to blood tests that


monitor HDL, LDL, and triglyceride
levels, Campbell, Friesen, and Gordon
agree that other blood screening tests
are also important for determining
heart disease risk. To screen for
inflammation, they use blood tests
to measure levels of C-reactive
protein (CRP), homocysteine, and
fibrinogen. Levels of ferriten, a marker
for oxidative stress, should also be
screened for.
To go above and beyond, Friesen
regularly screens his patients using
advanced lipid profile tests instead of
the standard ones, especially if they
have a family history or are in the early
stages of heart disease. “Advanced
lipid profiles help determine the
quality of a patient’s cholesterol in
addition to its quantity,” he explains.
“Most doctors and patients do not
realize that standard lipid profile tests
don’t measure cholesterol directly,
only their approximate level based
on a mathematical formula. The
advanced lipid profile test that I use
can directly measure and differentiate
between five subtypes of HDL, seven
subtypes of LDL, triglyceride levels, idea of the health risks you may have cortisol found in hair samples have
and intermediate molecules known as inherited from your parents. been shown to be a significant
VLDL and ILDL, plus the dangerous Gordon also recommends that predictor of a heart attack. “We all
hereditary molecule Lp(a), which can patients have their doctors determine know that stress is a risk factor in
mimic another molecule in the body how thick or thin their blood levels heart disease, but previously doctors
that can trigger a fatal blood clot.” are. This can be done through blood had to rely on what their patients told
Another test these doctors viscosity testing. Thin blood is easier them about stress, whereas with hair
recommend is the PLAC test, which for your heart to pump, reducing analysis we now can measure stress
measures lipoprotein phospholipase how much arteries have to stretch to levels accurately and objectively.”
A2 (Lp-LPA2). This test measures free accommodate healthy blood flow, and
radical damage and inflammation also reducing the risk of arterial injury. PREVENTING AND
inside blood vessels, and can be used “The thicker the blood is, the higher REVERSING HEART DISEASE
to determine levels of existing plaque the correlation for heart disease there
in arteries. “I frequently use the PLAC is,” he says, adding that elevated LDL When it comes to heart disease,
test to monitor the effectiveness of my levels, as well as obesity and smoking, the more proactive you are the better.
patients' treatment regimen,” Friesen are some of the risk factors that can There is much that you can do on
says. cause blood to thicken. your own to dramatically reduce
Other tests he recommends are the Campbell adds that analyzing your risk for heart disease, as well
VAP or Berkley Heart Lab test (both hair samples for levels of the stress as to help manage and reverse your
blood tests your doctor can order). hormone cortisol is also important. symptoms if you already have it.
He also suggests becoming aware of Not only is this hormone responsible And for most people, heart disease
your family’s health history if you’re for adding belly fat, but it is an is largely the result of long-standing
not already, in order to have a better accurate indicator of stress. Elevated unhealthy habits. By following the

alternativemedicine.com • FEBRUARY 2024 | 31


recommendations below, you can go Meeting 4 out of 5 of the AHA’s key eating better, getting enough exercise,
a long way toward preventing and components for a healthy diet (4 to 7 making good lifestyle choices (like
reversing heart disease; both on your servings of fruits and vegetables per not smoking), and reducing stress
own and, if necessary, by working with day, unrefined whole grains, eating are good practices in general. If
your doctor. The most important key is fish at least twice per week, eating lean you want to take the “Life’s Simple
to get started now. meats and skinless poultry, reducing 7” a bit further, follow these five
foods prepared in or containing recommendations to maximize your
Campbell recommends trans-fatty acids) We all know that heart’s benefit.
starting with the American Heart
Association’s “Life’s Simple 7,” a Diet: Eat according to the
series of guidelines established to Mediterranean Diet, which according
help people achieve healthy heart to Friesen is scientifically documented
function. These include: as being helpful for preventing
and reversing heart disease.
• Getting at least 150 minutes “This type of diet is also rich
of moderate exercise, or 75 in polyphenols, compounds
minutes of intense exercise, per that give the skin of fruits
week (that’s just more than 20 and vegetables their rich
minutes per day) color,” Friesen says. “A
• Having a body mass index growing body of research is
(BMI) of less than 25 establishing that polyphenols
• Not smoking! Or, having are not only good for your
quit for at least one year heart, but also your brain
• Keeping your total and many other health
cholesterol below 200 mg/dL functions.” The Mediterranean
• Maintaining blood pressure diet contains an abundant supply
below 120/80 of fruits, vegetables, and nuts,
• Having a fasting blood sugar along with fish, and poultry as its
level below 100 mg/dL primary protein foods, and a plentiful

32 | FEBRUARY 2024 • Alternative Medicine


supply of olive oil. Such a diet is also
rich in healthy fats, antioxidants,
anti-inflammatory fatty acids, and
heart-healthy spices such as garlic. It’s
also low in sugar, saturated fats, and
refined carbohydrates.

Nutritional and Herbal


Supplementation: “Omega-3 fish
oils are a very important factor for
lowering cholesterol and protecting

FOLLOW THE
MEDITERRANEAN DIET
FOR CARDIOVASCULAR
HEALTH: CHEAT SHEET

Here’s a brief guide to adopting this


healthy eating plan:
• Enjoy a variety of fruits and
vegetables for their vitamins and
against inflammation,” Campbell says. to create an exercise program that
antioxidants. Eat the rainbow,
incorporating many different colors He also recommends coenzyme Q10 is most appropriate to your specific
and textures. Fresh produce should (Co-Q10) and alpha lipoic acid (ALA). needs. Yoga is another great way to get
make up the bulk of your meals. Friesen adds “that turmeric, which your body moving, reduce stress, and
• Opt for whole grains like brown is rich in curcumin, and boswellia improve your mind-body connection.
rice, quinoa, and farro. extract are both excellent herbs for
• Incorporate legumes such as lentils protecting against chronic low-grade Lifestyle: If you are overweight,
and chickpeas. infection.” work with your doctor, who can help
• Include nuts and seeds daily, you devise a program for losing excess
choosing unsalted raw or lightly Exercise: You should get at least 30 weight. If you smoke, seek help so that
roasted varieties. minutes of exercise, every day. Friesen you can quit. It is also important that
• Prioritize lean proteins like chicken
says aerobic exercise like walking, you get a good night’s sleep for at least
and fish. Limit red meat to reduce
your saturated fat intake. cycling, jogging, and swimming seven to eight hours every evening. If
• Use olive oil as your main fat are the best. “I also recommend you’re constantly worried or stressed
source, and incorporate olives and T’ai chi, due to the many benefits about something, we have a whole
avocados for healthy fats. Reduce or I’ve personally received from my section below on stress-management.
avoid trans and saturated fats, fried many years of practicing it.” If you
foods, and packaged snacks. are unused to exercising, be sure Stress Management: Given how
• Enjoy small to moderate amounts to consult with your doctor so that closely linked chronic stress is to
of dairy daily. the two of you can work together heart disease, it’s important that you
• If you drink wine, limit yourself to take time each day to “de-stress”
one to two glasses daily for men, and yourself. Useful ways for doing so are
one for women.
meditation, deep breathing exercises,
The Mediterranean diet offers regularly engaging in hobbies and
profound benefits for cardiovascular other enjoyable activities, and
health. Numerous studies have spending time with loved ones. Yoga is
highlighted its ability to reduce heart a great way to nail two birds with one
disease risk, largely due to its wealth stone (exercise and de-stress!), and
of nutritious ingredients such as creating an at-home spa treatment
fruits, vegetables, whole grains, and can help to relax your nerves. If
healthy fats. By incorporating these stress continues to be a problem in
dietary guidelines into your lifestyle, your life, consider working with a
you’re prioritizing your health and health professional who specializes in
vitality for years to come.
stress relief.

alternativemedicine.com • FEBRUARY 2024 | 33


BY FRANK AMATO,
President and CEO, SYNAPS Dx

SHINING LIGHT ON DARKNESS OF

Alzh e i m e r ’ s D i s e a s e
“Never too early, never too late,” a motto from Alzheimer’s Disease International, points to the importance
of Alzheimer’s disease risk education and risk prevention methods to promote ways for healthy cognitive
function and aging. It is crucial to identify risk factors and cognitive decline during the aging process.
One in 3 senior citizens dies with Alzheimer's or another dementia, killing more than breast cancer and
prostate cancer combined. Studies show that about 40% of dementia cases can be prevented or delayed
with lifestyle changes that address modifiable risk factors, including high blood pressure, obesity, diabetes,
depression, hearing loss, and physical inactivity.
Alzheimer’s is a progressive form of dementia that starts with the loss of synapses and ultimately leads to
damage and the destruction of nerve cells in the brain. Over time, the disease leads to a gradual loss of brain
functions, including the ability to remember, reason, use language, and recognize familiar places. The growing
number of aging adults led experts to predict that there will be 13 million people with Alzheimer’s by 2050.

34 | FEBRUARY 2024 • Alternative Medicine


COGNITIVE FUNCTION:
WHAT’S CONSIDERED
HEALTHY?
The process of aging is a normal
part of life. Some signs of cognitive
aging like losing things from time to
time or forgetting a certain word and
remembering it later are considered
normal. Other signs like losing items
often without being able to find them or
having trouble holding a conversation
could indicate something more serious.
Mental and physical health are
important components for those progression of MCI. Types of exercise of these drugs leave physicians in
living independently. While there is a did not impact the benefits, with people a diagnostic dilemma for making
common misconception that symptoms performing simple seated exercises with appropriate prescribing decisions.
of dementia are a natural aspect of stretching bands having similar benefits Yet, early intervention is key for
the aging process, the effects of mild to those able to walk on a treadmill. changing the progression of the disease.
cognitive impairment (MCI), dementia, Another study found that reducing Some patients with early dementia
and Alzheimer’s are not normal signs risk factors such as physical inactivity, may benefit more from addressing
of aging. MCI is a condition that affects smoking, depression, mid-life risk factors than these new drugs.
the memory and method of thinking hypertension, mid-life obesity, Appropriate lifestyle and treatment
in older adults. Some symptoms of and diabetes could also reduce the changes can benefit both Alzheimer’s
MCI are forgetting important dates prevalence of Alzheimer’s in the U.S. and other forms of cognitive decline,
or events or having additional trouble Additionally, according to the as well as the patient overall health,
finding desired words when compared National Institute of Health, hearing reserving drugs for patients not
to someone of the same age. MCI is aids are documented to reduce the rate benefiting from lifestyle changes alone.
considered an early sign of Alzheimer’s, of cognitive decline in older adults at
however many patients may not high risk of dementia by almost 50% AN EARLY AND ACCURATE
progress to Alzheimer’s or dementia. over a three-year period. Treating ALZHEIMER’S DIAGNOSIS
In a recent study, 80% of people hearing loss by way of hearing aids may In the Alzheimer’s community,
surveyed between the ages of 65 and be a simple way to lower the risk of misdiagnosis rates can be as high
80 indicated that they did not get dementia in vulnerable populations. as 50-70% by general medical
a cognitive assessment from their Other lifestyle changes can prevent professionals and 25-30% in specialized
clinicians, meaning many older adults cognitive impairment progression, such clinics. These unsettling misdiagnosis
could be experiencing MCI or other as following a daily routine, learning a rates create a risk of overusing invasive
forms of cognitive decline and not even new skill, spending time with friends or costly diagnostic procedures, leading
know it. The same survey also showed and family, getting enough sleep, to over-prescribing of Alzheimer’s
96% said they would change behaviors limiting alcohol consumption, and drugs.
to protect their brain health. seeking help for health conditions such One new, promising test uses a
as high blood pressure or depression. skin biopsy to test for the early signs
RISK FACTOR EDUCATION of Alzheimer’s. Assessing changes to
AND PREVENTION EARLY INTERVENTION IS a person’s skin has been shown to be
Physical activity provides great KEY: BUT HOW? an accurate way to identify potential
benefits to the overall health of Reaching an accurate Alzheimer’s Alzheimer’s patients. This test can help
older adults. Several studies show diagnosis becomes even more identify persons who need to pursue
that physical activity can slow the crucial with the launch of new, further testing and receive treatment for
development of MCI, the early stage expensive FDA-approved drug to cognitive impairment.
of cognitive decline or memory loss. treat Alzheimer’s. While these drugs An early diagnosis of Alzheimer’s
One study showed that older adults are effective at removing the plaques opens the door to future care and
who exercised regularly throughout around the brain, they have not been treatment. It helps people to plan
an 18-month period had the same shown to stop or reverse cognitive ahead while they are still able to make
results on a cognitive assessment as decline. Along with associated safety important decisions on their care and
they did in the beginning of the study, issues, significant patient treatment support needs and on financial and legal
showing physical activity stalled the burden and the known limited benefits matters.

alternativemedicine.com • FEBRUARY 2024 | 35


36 | FEBRUARY 2024 • Alternative Medicine
A NEW YEAR

A N e w D i e t !
Full of processed foods, added sugar, and saturated fats,
the typical Western diet is far from healthy. Rising obesity
and other health concerns, such as heart disease, type 2
diabetes, cognitive impairment, and others, seem to be
spurred by the unhealthy eating pattern of the Western
diet. Research also finds that dementia risk, mental illness,
gut health, and immune function are all connected to your
diet. So, whether you are considering how your body feels
today or how it will feel later in life, you are placing your
health at risk by loading your grocery cart with bagels,
chips, sugary drinks, and premade meals. More people are
aware of the problem of an unhealthy diet, but what is the
solution? What does it mean to follow a healthy diet? And
is it feasible for the average American to resist the aisles
of processed foods and endless variety of sit-down and
fast-food restaurants?

alternativemedicine.com • FEBRUARY 2024 | 37


WHAT IS A HEALTHY DIET? food lists for each food category and HEALTHY EATING PLANS
even suggestions for meals to help you
Eating healthy, for many, is vague and move towards healthier eating. Eating There’s a lot of discussion around what
baffling. What is healthy eating? Some a balanced diet will help ensure that diet approach is the healthiest. Today,
think focusing on a single element your body gets the nutrients it needs to there are several diets that show a lot
of food will make their diet healthy. function well, as focusing on a single of potential for helping people achieve
Maybe counting calories is healthy component of your diet, like calories or health goals. Some are easier to maintain
eating. If you limit your daily calories, a vitamin supplement doesn’t usually long term than others, so consider a diet
you are eating healthy. Or maybe equate health. that you can live with for a long time.
focusing on a specific superfood
brings the key to health. Drink a glass
of wine each day, and you will be
healthy. Or maybe you just need to
take a supplement every day, and you
will be healthy. However, a growing 10 POPULAR DIETS SCORED
amount of research is finding that FOR HEART-HEALTHY
there is no magic food component for ELEMENTS
health, but rather a balanced diet is key
to health. • DASH-style
Eating plenty of fruits and vegetables, • Mediterranean style.
whole grains, and limiting sugar is a • Vegetarian-style/Pescatarian
great place to start. Research shows • Vegetarian-style/Ovo/Lacto
that eating more fruits and vegetables • Vegetarian-style/Vegan.
helps with mental health, heart health, • Low-fat
weight management, and type 2 • Very low-fat
• Low-carbohydrate
diabetes. Choose whole grains for at
• Paleolithic
least half of your grains, and work to • Very low-carbohydrate/ketogenic
incorporate fish, nuts, and legumes
as part of your protein source. The
USDA has resources for you to help
determine a balanced diet. It provides

38 | FEBRUARY 2024 • Alternative Medicine


MEDITERRANEAN
Rising in popularity
and recognition, the
Mediterranean diet
is a prime option
for a healthy diet.
It is based on the
eating patterns
of people living
in countries
that border the
Mediterranean
Sea. While these
countries do not
follow identical diets,
similarities exist. Research
shows that following this
eating pattern has the potential to
both prevent and manage certain health
conditions, such as cardiovascular
disease, cognitive impairment, obesity,
and diabetes. This diet is low on KETO
The Keto diet is a contrast to many
saturated fats and processed, refined
of today’s popular diets. This high-fat,
foods. Its distinguishing feature is an
low-carb diet can be an effective
emphasis on vegetables – particularly
weight loss tool, especially initially.
leafy greens – fruits, whole grains,
The goal is to jumpstart and maintain
and extra virgin olive oil. These are
a state of ketosis in your body, burning
the primary foods of this region. On
fat instead of carbohydrates. This
this diet, you will also consistently eat
means that this diet heavily restricts
fish, poultry, legumes, nuts, and eggs.
carbs and encourages eating fats.
Drinking red wine in moderation
Some experts question its sweeping
is another key component. But red
advocacy of both unsaturated fats
meat, dairy, and sugar are limited,
and saturated fats, promoting high
and processed and refined foods are amounts of butter, coconut oil, and
essentially cut out of the diet. lard. The Keto diet allows for limited
protein and does not distinguish what
PALEO types of protein you may eat. Because
Another diet popular today is of their high carb count, fruits are
the Paleo diet. Named for its aim of limited on the keto diet, as well. You
mimicking the foods eaten by humans may eat a lot of vegetables that are
in the Paleolithic or Stone Age, this diet low in carbs, like leafy greens and
also focuses on plants as a significant cruciferous vegetables. Grains are
portion of daily foods. However, foods restricted. The main emphasis of this
are excluded that humans began eating diet is to use fat as your main energy
with the invention of tools, growing source, spurring your body to burn
of crops, or domestication of animals. fat. With proper dietary balancing,
Two major food groups this eliminates this diet has led to a lowered risk for
are grains and dairy products. This diet heart disease, better management of
is a healthy alternative to the typical diabetes, and weight loss.
Western diet, encouraging a high
amount of vegetables and fruits, lean
meats, and fish. It also has been linked
to lowering risks of heart disease,
certain cancers, and inflammation.

alternativemedicine.com • FEBRUARY 2024 | 39


VEGAN/VEGETARIAN replace meat with a lot of carbs, trying cutting refined, processed carbs typical
There are a whole range of reasons to find a new way to get full without of the Western diet. Being careful to
for choosing a vegan or vegetarian meat. All these pitfalls can be very choose gluten-free products that are
diet and a whole range of variations unhealthy. Weakened immune systems, not heavily processed and high in sugar
to vegetarian diets. Some exclude low levels of vitamin D and B12, and and sodium is key to making this a
all meats. Others still allow fish mental illnesses have been tied to truly effective healthy diet. Many potato
(pescatarians). Vegan diets exclude imbalanced vegetarian or vegan diets. chips or ice creams are gluten free, but
all animal products, like dairy and So, be careful to find high protein they aren’t healthy or nutritious.
eggs, while some types of vegetarian foods, like beans, nuts, and seeds to
diets exclude eggs, but allow dairy keep your body fueled without a lot DASH DIET
(lactovegetarians). When done right, of carbs. If necessary, consider taking Another healthy eating option is the
these diets can be very healthy, vitamins that may be missing in your DASH diet, or Dietary Approaches
providing all sorts of nutrients, diet. to Stop Hypertension. As the name
vitamins, and minerals necessary suggests, this diet was created to
for your body’s health. Additionally, GLUTEN FREE address high blood pressure. Following
they can help with weight loss, high For some, going gluten free is a this diet can both treat and prevent
cholesterol, and diabetes prevention necessary health measure because of high blood pressure, a major risk
and management. However, these diets an allergy and or health condition. factor for heart disease and stroke.
need to be managed carefully. Meat Some nutritional experts encourage You’re allowed the equivalent of
replacements can be high in sodium. gluten-free diets to help manage about 1 teaspoon of table salt on this
Also, taking meat or dairy from your stomach issues, inflammation, or other diet. You should focus on foods full
diet can result in mineral and vitamin conditions like “brain fog.” Some who of potassium, calcium, magnesium,
deficiencies. Some vegetarians may follow gluten-free diets lose weight by fiber, and protein and stay away from
unhealthy fats and added sugars, too.
Like many of the other diets listed
above, the DASH diet emphasizes
eating plenty of fruits and vegetables.
Whole grains and unprocessed foods
make up a significant portion, as well.
Lean protein and healthy fats from fish
and olive oil are also major components
of this diet, too. However, this diet
differs from others with its strict salt
limits and low-fat dairy requirements.
Following this diet has been shown to
lower the risk of heart disease, diabetes,
and other serious diseases.

HEALTHY EATING
PATTERNS V. DIETS

Following a particular diet can be too


restricting and challenging in the long
run. Other options exist that can help
you get or stay healthy without a strict
set of foods to eat or avoid. Doctors
and dieticians warn that falling into a
rhythm of dieting, giving up on your
diet, returning to a diet, and falling
off it again can create unhealthy food
behaviors and patterns that can be
damaging to your long-term health. So,
rather than trying to stick to a diet that
is only going to lead to a diet yo-yo, try
one of these eating patterns.

40 | FEBRUARY 2024 • Alternative Medicine


INTERMITTENT FASTING your healthy eating. Avoid
compensating by starting a
Unlike a traditional more restrictive diet that will
diet, intermittent likely mean more frequent
fasting focuses on and disheartening
eating windows indulgences. Instead,
and certain times focus on the positive.
of going without Recognize the healthy
food. You can fast choices you do make.
intermittently in Consider every
many different vegetable eaten as
ways, but each a success. This will
eating schedule help build a positive
restricts eating for mindset towards
a part of your day healthy eating. During
or week. The idea is the holiday season
that you can only eat or on vacation when
during a certain portion the temptation to make
of the day and must fast unhealthy eating choices
for the rest of the day. Or is greater, plan ahead. Think
you can choose to eat normally about small indulgences and
for most of the week, and fast ways to enjoy some of the foods
completely or eat a moderate meal you love without resorting to bingeing
two days a week. This popular eating or completely giving up. Autonomy
plan can be a very effective way to lose is important for sticking with a diet.
weight, support your immune system, to follow the 80/20 guideline. For 80 Working to find ways that you enjoy
lower inflammation, strengthen your percent of the time, you follow your eating healthily will help you keep
heart, and improve brain function. This healthy eating plan, making choices it up. So, find vegetables you like.
eating plan is gaining attention because known to fuel your body and brain Try out recipes until you land upon
of the many potential benefits it offers. and lower your risk of disease. Then, delicious and healthy options. If you
However, it is crucial to choose healthy you can eat your favorite, less-healthy find ways to enjoy healthy foods, you
meals for your eating window, rather foods 20 percent of the time. The idea will be less likely to slip up and more
than gorging on processed food or behind 80/20 diet is that you can still likely to return to healthy eating when
sugars as soon as your eating window see significant positive outcomes in your you do indulge a little too much.
opens. Fasting for a certain amount of health by eating healthily 80 percent of If you are thinking about
time each day or week can encourage the time. Research shows that you can making some changes to your diet,
your body to clean out dead cells and see benefits of a healthy diet when you eating healthily doesn’t have to be
use fat for energy, but when you eat eat healthily part of the time. Strictly overwhelming or vague. Adding a
you also need to fuel your body well following the Mediterranean diet will vegetable and a fruit to each meal or
to achieve the health benefits of this reap the greatest levels of health benefits. swapping your processed grains for
eating plan. This plan may be something But following it 80 percent of the time whole grains is a simple step you can
you should discuss with your doctor, will still yield significant health benefits. take to begin the journey to healthy
especially if you have certain health It is easier to eat healthily in the long eating. Or you can step right into a
conditions, and those with a history of run if you can indulge in your favorites healthy diet like those listed above.
eating disorders should stay away from some of the time. You may see benefits from these steps
intermittent fasting. immediately, like a happier gut or feeling
WHAT HAPPENS more energetic, or the advantages may
80/20 WHEN I FALL OFF? not appear until later. However, the
research shows that your short-term and
Many people have initial success Very few people follow their long-term health heavily depends on the
with diets or weight loss goals. As time diets without interruption or slip foods you eat.
goes on, though, many find themselves ups. If you find yourself staring in
slipping, returning to familiar habits, disbelief at an empty bag of chips
weights, and foods. To avoid this, a or succumbing to the lure of your Priscilla Lundquist, Assistant
better approach to nutrition could be favorite donuts, don’t give up on Editor InnoVision Health Media

alternativemedicine.com • FEBRUARY 2024 | 41


Exercise AS MEDICINE
Along with a healthy and proper balanced diet, regular physical activity is an important part of a healthy
lifestyle. Exercise helps us maintain a healthy weight. Strength training promotes fat-burning and builds
muscles. Higher muscle mass increases our resting metabolic rate, therefore increasing calories burned.
There are so many benefits of making exercise part of your daily routine.

42 | FEBRUARY 2024 • Alternative Medicine


WHY EXERCISE?
Exercise is essential to a healthy
lifestyle. That is the bottom line. There
are so many benefits to getting regular
exercise: boosted energy level, increased
serotonin levels, reduced stress and
increased happiness, better brain health
and memory, better sleep quality, and
weight loss. The list goes on and on…
Sometimes it can be such a task to
try to find the time to exercise, decide
what kind of exercise you like, and to
keep up the habit of working out. This
can get overwhelming but remember
that exercise is supposed to be fun and
fit into your life. It is wonderful for your
mental health. Everyday movement,
even just a daily walk, is recommended
by most doctors. Exercise is proven to
make you happier, decrease your stress,
depression, and anxiety levels, as well as
promote an overall better quality of life.

EXERCISE PROMOTES
QUALITY SLEEP

Exercise can reduce stress and


anxiety levels, leaving you feeling
more relaxed and stabilized, which is
a perfect zone for sleep.
And while working out can also
raise your body temperature and
make you feel more alert throughout
the day, it can also help you drift of the day, exercise should be something You may just want to feel confident at
off better when your internal you take pleasure in. Choose one or the gym or to learn something new and
temperature starts to dip back down. multiple activities that you like and fit have fun. Losing weight doesn’t have to
If you exercise outside, exposure to into your lifestyle. It could be going on be your focus to start working out, but
vitamin D can also regulate your a nature walk or playing pickleball with it is a common goal of those who do.
wake-sleep cycle. Just tread carefully
some friends; exercise doesn’t have to be Your exercise goal can be whatever you
with when you work out and how
close it is to bedtime. a dreaded activity. Working out does not choose.
have to alter your whole schedule, but it
is something that should be an essential THERE ARE MANY DIFFERENT
part of everyone’s day-to-day life. TYPES OF EXERCISE
HOW OFTEN SHOULD TO CHOOSE FROM:
I EXERCISE? EXERCISE GOALS
One of the quintessential questions Exercise goals come in many different WALKING
asked about exercise is, how much forms as they are customized to each Walking is one of the easiest ways to
exercise do I need? Most adults need person who sets them. There aren’t any get your daily exercise. All it requires
between 150-300 minutes of moderate wrong exercise goals, and they aren’t is a good pair of walking shoes and to
exercise or 75-150 minutes of vigorous required if you want to start exercising. step out the front door. Walking is a
exercise per week. This may look Some people love to have a goal to great way to easily burn calories and
daunting, but it evens out to around work towards and others do not like the lose weight without putting too much
21-42 min of moderate exercise a day. pressure. Goals can range from wanting stress on your joints. If you decide that
Customize your exercise to your body to run/walk a certain time or distance walking is your exercise of choice, there
and what you enjoy because, at the end to losing a certain amount of weight. are so many fun ways to do it. You can

alternativemedicine.com • FEBRUARY 2024 | 43


find a beautiful park to explore, invite Running is a great way to stay in overdo it, as strained muscles can set
a friend to go on a walk and catch shape and not spend a pretty penny you back months in training. You will
up, or if you have a furry friend, take on a regular gym membership. The get the most benefit by strength training
them out of the house and explore the requirement is a good pair of running about 2-3 times a week. Be sure to give
neighborhood. shoes. If you decide to take up running, yourself enough time to rest in between
Whether you are walking for some make sure that you buy the right shoes, sessions.
casual exercise or to achieve a specific as running in the wrong shoes will be When people say weight training,
goal, there are several factors to keep detrimental to your legs, feet, and spine. they mostly think of the big squat racks,
in mind when thinking of your goals. Take care of your body, as running can or bodybuilders with heavy dumbbells.
How fast and long you choose to walk be hard on the joints if you jump into The reality of the situation is that weight
will determine how much success you it too fast and too rigorously. Be sure to training looks like many different things.
have with your specific exercise goal. warm up before you run and watch for It can be classified as body weight,
The longer and faster you walk, the overuse symptoms such as shin splints free-weight lifting, resistance band
better shape you will be in because or muscle strains. If you experience training or weight machine exercise.
your cardiovascular system will have injuries or aches and pains that aren’t Weight training has so many benefits
to work harder. If you are looking for your regular soreness, please consult for our body, such as strengthening
a challenge, you can make your walk your doctor to make sure you don’t do muscles and building muscular
more vigorous by walking up and down further damage. endurance. Lifting and strength training
hills to increase elevation. boost your metabolism, promote
Your starting weight and existing WEIGHT TRAINING flexibility and mobility, as well as help
metabolism can affect your initial Weight training is a great exercise manage blood sugar levels. Besides
success when you start walking for choice, especially if you have a gym that physical benefits, weightlifting has
exercise. If you are already in pretty caters to the different types of weight mental health benefits such as improved
good shape, when you begin walking training. Starting with small basics self-esteem and body image, and a
you might find it harder to lose weight and then slowly working your way happier, improved mood.
than someone who is more overweight up is the best way to avoid injury and
and has more body fat to lose. Walking ensure you are doing the movements RECREATIONAL TEAM
is an excellent place to start, but if correctly. If you are brand new to SPORTS
you have trouble losing weight by just weight training, getting a professional Walking and running are not for
walking alone, running might be the to show you the ropes might be in your everyone, and gym memberships
next thing that you try. best interest and will help you prevent can get expensive, so some play team
future injuries. Make sure you don’t sports instead. This enables people to
RUNNING be social while also getting exercise.
Running is a fantastic option that Some of these sports include pickleball,
enables people to build up better cardio basketball, soccer, flag football,
endurance. If you are looking to burn broomball, volleyball, and tennis.
more calories or increase your lungs’ The list is quite extensive and
efficiency, running is a great way continues. Most team sports
to do so. Running anywhere have recreational leagues
from 75-150 minutes per available to join, making
week can help you sleep them fantastic ways to stay
better, increase your active.
back and knee health,
as well as increase your SWIMMING
immune response, If exercises are hard
which decreases your on your joints or you are
chances of getting sick. not a fan of land sports,
Because running is a swimming is your
harder cardio workout solution. Swimming is
than walking, if you run an ideal form of exercise
regularly, it lowers your risk for people recovering from
of cardiovascular disease, injuries or those who have
prevents certain diseases and physical disabilities. Aquatic
cancers, as well as helps you live exercise is fabulous for people
longer. with arthritis and the elderly.

44 | FEBRUARY 2024 • Alternative Medicine


Swimming is also a breath control
sport, so if you struggle with asthma, it
strengthens your lungs and fortifies your
airway. But even if you do not struggle
with preexisting conditions, swimming
is one of the best forms of exercise for
anyone.

CYCLING
Biking is a low impact sport and is
another great option for those who have
joint problems or suffer from injuries.
It is great for those with arthritis, as it
increases joint fluid and blood supply
and helps with coordination and
balance. Stationary biking does not
require excessive upper body movement,
making it perfect for those who suffer
from concussion symptoms. Cycling is
great for an indoor or outdoor sport, but
if you decide to bike outside, remember
to use proper safety equipment, like your healthy habits throughout the SAFETY TIPS
reflective safety vests and helmets. day, such as eating healthier meals and When beginning the workout process
boosting your mood. Working out in there are always things to keep in mind
BEST TIME OF DAY TO the afternoon can be beneficial as well to ensure that you stay injury free.
EXERCISE because this is when our body produces
The time of day you exercise isn’t the most heat and your reaction time is • Make sure that you warm up
essential to your progress, although the fastest. Both times of the day work completely.
earlier in the morning or mid-afternoon great for different reasons, but the main • Listen to your body. If you are tired or
usually works the best. Ideal workout goal is for the workout to fit into your feeling sick, take a day off and rest.
times are around 7am or between lifestyle and for your lifestyle to not • Make sure you are doing exercise
2-6pm. Working out in the morning completely change around your workout movements correctly.
usually encourages you to keep up as then it isn’t practical or realistic. • If you are just starting to exercise
again, take it slow and gradually
TIPS FOR WINTER make your workouts harder.
INDOOR EXERCISE • Hydrate! Watch for signs of
Working out can get much harder dehydration and overheating.
in the cold months, especially if you
live in frigid, snowy places. This drives Exercise can be such a rewarding
many people indoors for their workouts, experience that provides you with so
but this can get cramped or expensive. many benefits besides being in shape.
Luckily, there are plenty of options Whatever kind of exercise you like
for keeping up your workout routine and works best with your lifestyle
indoors, such as: and habits can encourage you to take
control of your life and have more
• A home workout circuit ownership over your habits. Most who
• Dancing exercise have better mental health and,
• Rock climbing overall, a better quality of life. Exercise
• Indoor swimming makes you happier, relieves stress and
• Mall walking anxiety, as well as builds confidence.
• Bowling Whatever exercise journey you decide
• Roller skating to embark on will hopefully be a
• Yoga or other fun group classes rewarding experience.
at your local gym, studio, or
community center Olivia Salzwedel Assistant Editor

alternativemedicine.com • FEBRUARY 2024 | 45


Exercise
CAN REVERSE YOUR
BODY’S BIOLOGICAL AGE

46 | FEBRUARY 2024 • Alternative Medicine


P
eople age. That is a fact prone to break as you age. Joints are Although there are many ways
that has never changed. another essential part of your body’s to do high-intensity intervals, The
We are always looking functionality and are mostly made most effective program is the “4X4”
for ways to make of bone and cartilage. Keeping the training, which is four minutes at
ourselves feel and look younger and cartilage in your joints healthy and 95 percent of your maximum ability
running seems to be a way to do so. A smooth prevents the bones from followed by three minutes of active
recent study found that people who ran rubbing together and damaging one recovery, done four times. The magic
at a high intensity for 30 to 40 minutes, another. Your joints enable you to lies in pushing the heart to near its
five days a week were measured to be walk, run, jump, and play sports, so maximum ability, which forces it to
biologically younger. High intensity they are particularly important to work harder and pump more blood.
runners were compared to those who remain healthy and intact. Muscles However, the window for this magic
followed more moderate exercise also weaken and stiffen as we age, so closes if you start too late in life.
programs, or who led sedentary making sure they stay flexible and People in their mid-forties to early
lifestyles, and the ones who ran strong will increase their longevity sixties still have enough flexible heart
intensely and regularly were confirmed and therefore increase your body's tissue to have dramatic results. But,
to have biologically younger bodies durability. Change and weakness in once you are older than age 65, your
than those who did not. the muscles, joints, and bones affect blood vessels may be too rigid.
According to the study, a person the posture and walk, and lead to When the brain receives more blood
who is 45 years old may have a body weakness and slowed movement. flow and oxygen from a healthier
that is biologically 35 years old if These changing muscles are not heart, its function improves too.
they have a healthy lifestyle. The just limited to leg or arm muscles but Interval training releases several
study shows people who have regular, include heart muscles. The heart is hormones and neurochemicals that
intense levels of physical activity the essential organ of the body, and boost brain performance, improve
have significantly longer telomeres your heart muscles deteriorating is a mood, and lower inflammation.
than those who have sedentary surefire way to shorten your lifespan. People who take up interval aerobic
lifestyles or who are only moderately However, a new study showed that training typically report overall
active. Telomeres are the end caps middle-aged adults who took up increased well-being and happiness.
of chromosomes, the protectors of moderate- to high-intensity exercise High-intensity interval training also
your DNA, and are essential for our developed the heart flexibility of boosts brain-derived neurotropic
existence. As cells divide, tiny bits someone 15 to 20 years younger. factor (BDNF), a brain chemical
of the telomeres are lost. As you age, But there is a sweet spot in your life necessary for the formation of
they naturally break down, but if you for this to work, and it is between the memories and for learning and recall,
exercise more, they will slow their ages of 40 and 60. Similar studies on important qualities to hang onto as
degradation of these telomers and help 70-year-olds did not produce the same we age.
you be healthier longer. Over time, results. A sedentary lifestyle causes the Although it is important to push
telomeres get shorter and shorter until heart to stiffen, shrink, and become your heart, it is also important not
they disappear, and your body starts less efficient at pumping blood and to overdo your exercise routines.
to degrade. We want to prevent this oxygenating the body. As a result, Injuring yourself can be even more
from happening by encouraging your people develop shortness of breath, detrimental and harder to recover
telomers to protect your DNA as long fatigue, edema, coughing, and other from than the high-intensity
as possible. symptoms of heart disease. workouts. Over exercising can trigger
or exacerbate chronic inflammatory
MAINTAINING or autoimmune conditions as well
THE BODILY ESSENTIALS INTERVAL TRAINING MAY as make joints swollen and painful.
BE THE KEY TO A HEALTHIER However, when you exercise within a
The main portions of your body HEART healthy range, exercise can turn back
that enable you to move and function your body's age clock. If you are 65 or
on a day-to-day basis are your bones, The key to dramatic heart health younger, strive for those high-intensity
muscles, and joints. People lose improvement as we grow older is interval workouts to keep your body’s
bone mass and density as they age, not just aerobic exercise, but interval biological age as young as possible.
especially women after menopause. training aerobic exercise. Interval This enables your body to be more
Bones also lose calcium and other training is short bursts of high functional and durable, your heart to
minerals, meaning bones are weaker intensity cardio with short rests in function more efficiently, and for you
and more brittle, making them more between. to be happier.

alternativemedicine.com • FEBRUARY 2024 | 47


H
aving a healthy
gut is essential
for your
overall health
and wellness. Your gut boosts and
regulates immunity and even has
effects on mental health. Due to
the importance of gut health, it
is important to understand how
different foods can have a negative
effect on your gut health. One way to
do this is by being aware of the foods
you put in your body. Here are a few
of the foods you should stay away
from if you have gut issues or if you
are trying to better your gut biome.

READ THE LABELS

Many food distributors use


buzzwords to attract customers
to foods they want you to think
are healthy. The best thing to do
is stay away from these marketing
strategies. Knowing what to look for
on the label of different foods will
help steer you in the right direction
when it comes to gut health. Here
are a few of the foods you should
stay away from if you are having
gut issues, or you are wanting to
promote better gut health.

BOOST YOUR

Gut Health
BY STAYING AWAY FROM
THESE 4 FOODS
48 | FEBRUARY 2024 • Alternative Medicine
the food changes and alters the properties
REFINED SUGARS
of the ingredients which affects the body.
Eating highly processed pre-packaged
Refined sugars are one of the worst
food often leads to obesity and other
things you can put in your body
health conditions like irritable bowel
when it comes to gut health. These
syndrome, depression, and heart
sugars kill the good bacteria in your
disease.
gut and feed the bad bacteria which
When doing your grocery shopping
allows it to grow and multiply. Refined
stay away from pre-packaged foods
sugars mostly come from corn, cane
like hot dogs, frozen dinners,
sugar, and beets which are heavily
cookies, chips, cold cuts, and any
processed to isolate the sugars. It is
microwaveable foods. These items are
often difficult to stay away from these
process. Instead of these buzzwords filled with preservatives, additives,
sugars because they are often added
look for identifying markers on labels colorings, and sugars that harm your
into many foods to make them taste
like “grass fed,” “certified humane gut. Instead seek out fresh fruits,
better. When purchasing groceries read
raised and handled,” and “USDA vegetables, meats, and if you have a
the labels closely. If you see sucrose,
organic” for beef and dairy products. sweet tooth, make your own cookies.
or high fructose corn syrup in the
Remember, pre-packaged foods offer
ingredients put the item back and find
ALCOHOL little nutritional value and do more
a healthier option. While no sugar
harm than good in the long run.
is healthy the better options include
fructose, found in fruits, galactose Many studies exist, and are ever
which is in dairy and glucose which is changing, about the health aspects
found in potatoes, fruit and honey. of alcohol. However, if you tend to
overindulge, alcohol can disrupt the
FACTORY FARMED MEAT balance of the bacteria in your gut
leading to digestive issues. Alcohol
You might be asking yourself, disrupts the digestion of sugars in your
“Aren’t all meats factory farmed?” The system and leads to a shift in the gut’s
answer is no. Factory farms churn out fungal levels, causing an overgrowth of
mass-produced low-quality meats that a yeast called candida. These changes in
can have a major impact on your gut your gut, due to alcohol consumption
health. These farms may keep costs low increases gas production and bloating.
on items such as chicken, eggs, and Furthermore, heavy alcohol use can
dairy, but be wary of these products. lead to gastritis, an inflammation of the
The animals on factory farms stomach lining, ulcers, diarrhea, and
are often fed cheap grain and feed dehydration. If you consume alcohol
containing byproducts like corn, and do so in moderation to prevent these
issues from occurring. If you are noticing your gut is a bit
potato waste instead of natural feed
more bubbly than usual or you are
like grass and alfalfa. These byproducts
get into the animal’s system which PRE-PACKAGED FOODS experiencing bloating, cramps or other
issues, it may be due to your diet.
results in them getting into your food.
Quick meals are easy to make and Staying away from the above foods will
The animals' bad diet becomes your
less time consuming than traditional help boost your gut health leading to
bad diet. In most cases factory farmed
cooking. It is easy to come home after a a happier life. As with all diet changes
meats result in less nutritious meats
long day and pop a pre-packaged meal always speak to your physician before
and animal products.
in the microwave for dinner. However, making any drastic changes.
When purchasing dairy, eggs,
and meats look for anything labeled when it comes to your gut health, these
certified humane and local. Stay away meals are harming your gut biome.
Pre-packaged meals are highly processed Author:
from the buzzwords marketing firms
with many additives that can change Brittany Conley is the founder
use like “pasture raised,” and “free
the bacteria in your gut, resulting in of Better with Brit. Conley has been a
range.” The word organic is also tossed
poor health. These foods often contain professional in the health and wellness
around freely, but be aware that just
high amounts of sugar, fat, salt, and industry for more than two decades and
because organic seems like a good
preservatives to make them shelf friendly. has helped thousands of individuals
thing, it doesn’t mean that chemicals
During the processing the structure of reach their health goals.
are not being used in the production

alternativemedicine.com • FEBRUARY 2024 | 49


Quick,
Easy Recipes
TO ADD TO YOUR

Dinner
Rotation
Making time for meals together can have a Poached Egg Tostadas
positive impact on the well-being of families, with Avocado-Tomatillo Salsa
including children and adolescents. In fact,
regular meals at home can help reduce stress Servings: 4 (1 egg and DIRECTIONS:
and boost self-esteem, according to research 1/2 cup salsa per serving) 1. Preheat oven to 400 F. Line baking sheet
published in “Canadian Family Physician.” with aluminum foil. Lightly spray foil with nonstick
INGREDIENTS: cooking spray.
Mealtime conversations are also a perfect • 4 corn tortillas (6 inches 2. Arrange tortillas in single layer on foil. Lightly
opportunity to connect with your loved ones. each) spray tortillas with nonstick cooking spray. Using
A study published in “New Directions for • 4 cups water
fork, pierce tortillas to prevent from filling with
Child and Adolescent Development” showed • 1 tablespoon white vinegar
air. Bake 5-6 minutes on each side, or until golden
these conversations help improve children’s • 4 large eggs
brown. Transfer to serving plates.
vocabularies more than being read aloud to. • Nonstick cooking spray
3. In large skillet over high heat, bring water and
Making time for meals together shouldn’t Salsa: vinegar to boil.
require spending all night in the kitchen, • 1 medium avocado, diced 4. Once water is boiling, reduce heat and
however. A simple-to-prepare ingredient like • 1 medium Anaheim or simmer. Break egg into cup then carefully slip
eggs can help you spend less time cooking poblano pepper, seeds and egg into simmering water. Repeat with remaining
and more time with family. ribs discarded, diced eggs, avoiding eggs touching in water. Simmer 3-5
• 1 medium tomatillo, minutes, or until egg whites are completely set and
For example, these heart-healthy recipes
papery husk discarded, yolks are beginning to set but aren’t hard. Using
for Poached Egg Tostadas with Avocado- slotted spoon, drain eggs. Place each egg on tostada.
washed and diced
Tomatillo Salsa, Sweet Potato Hash with 5. To make salsa: In medium bowl, gently stir
• 1/2 medium tomato, diced
Eggs and Poblano Frittata from the Healthy • 1/4 cup diced red onion together avocado, pepper, tomatillo, tomato, red
for Good Eat Smart initiative, nationally • 1/4 cup chopped fresh onion, cilantro, lime juice, garlic and salt. Serve with
supported by Eggland’s Best, are ready in 15 cilantro tostadas.
minutes or less. They include a wide variety • 2 tablespoons fresh lime 6. Nutritional information per serving:
of vegetables, fruit, whole grains and healthy juice 185 calories; 11 g total fat; 2.5 g saturated fat; 3 g
protein sources, which are recommended • 1 medium garlic clove, polyunsaturated fat; 5 g monounsaturated fat; 186
by the American Heart Association to help minced mg cholesterol; 169 mg sodium; 15 g carbohydrates;
prevent heart disease and stroke. • 1/8 teaspoon salt 3 g fiber; 2 g total sugars; 9 g protein.

50 | FEBRUARY 2024 • Alternative Medicine


Poblano Frittata
INGREDIENTS: DIRECTIONS:
• 4 large eggs 1. In medium bowl, whisk
• ¼ cup fat-free milk eggs, milk and cilantro.
• 2 tablespoons 2. In medium skillet over
chopped fresh medium heat, heat oil,
cilantro swirling to coat bottom
• 1 teaspoon olive oil of skillet. Cook poblano
• 2 medium poblano peppers 3 minutes, or until
peppers, seeds browning on edges, stirring
and ribs discarded, frequently.
chopped 3. Stir in corn and green
• 2 cups frozen onion. Reduce heat to
whole-kernel corn, medium-low and carefully
thawed pour in egg mixture. Cook,
• 2 medium green covered, 10 minutes, or until
onions, chopped mixture is just set on edges
• ¼ cup finely and still soft in center. Avoid
shredded Cotija overcooking. Remove from
cheese or crumbled heat.
queso fresco 4. Sprinkle with cheese.
• 1 medium tomato, Cut into eight wedges. Place
chopped
two wedges on each plate.
• ¼ cup fat-free sour
Top with tomatoes and sour
cream
cream.

Sweet Potato Hash with Eggs


INGREDIENTS: DIRECTIONS:
• 2 teaspoons canola or 1. In pressure cooker set on
corn oil saute, heat oil. Cook onion 3
• ½ medium onion, minutes, or until soft, stirring
chopped frequently. Turn off pressure
• 4 medium sweet cooker.
potatoes, peeled and 2. Stir in potatoes, bell pepper,
cut into 1/2-inch cubes broth, garlic, paprika, cumin,
• ½ medium red or green thyme, pepper and salt. Secure lid.
bell pepper, chopped Cook on high pressure 3 minutes.
• 2/3 cup fat-free, low- Quickly release pressure. Turn off
sodium vegetable broth pressure cooker.
• 2 teaspoons minced 3. Remove pressure cooker lid.
garlic Crack one egg into small bowl.
• 2 teaspoons smoked Using back of spoon, make small
paprika well in potatoes. Slip egg into
• 1 teaspoon ground well. Repeat with remaining eggs,
cumin making separate well for each
• ½ teaspoon dried egg. Secure lid with pressure
thyme, crumbled vent open. Saute 2 minutes. Let
• ½ teaspoon coarsely stand on “keep warm” setting 2
ground pepper minutes, or until eggs are cooked
• 1/8 teaspoon salt to desired consistency.
• 4 large eggs 4. Serve hash sprinkled with
• hot pepper sauce dash of hot pepper sauce, if
(optional) desired.
SOURCE: American Heart Association

alternativemedicine.com • FEBRUARY 2024 | 51


Cervical Cancer
Signs, Prevention Tips, and the Power of Supplementation
Often misunderstood, and certainly effectively clears the virus without any against the most common high-risk
not discussed enough, cervical cancer symptoms. However, when high-risk HPV types, but as with any vaccine
is a formidable adversary that affects HPV types persist in the body, they can it’s not a guarantee. HPV vaccination
women worldwide. Because of this, it cause changes in cervical cells, leading tends to provide less benefit for adults
is essential to understand what cervical to precancerous lesions and eventually because most adults have been exposed
cancer is, how it develops, and most cervical cancer. This process often to HPV already.
importantly, how to prevent it. occurs slowly, taking several years or Regular Screenings: Cervical cancer
In my practice, I work primarily with even decades. screenings, including Pap smears and
women, many of whom are looking for HPV tests, are vital for early detection
more information to address their health Signs, Symptoms and of precancerous changes. Regular
issues beyond the “wait and see” approach Prevention Strategies screenings should start at age 21 or
that western medicine often offers. With Cervical cancer can remain when a woman becomes sexually
an HPV diagnosis, for example, I will asymptomatic in its early stages, active. Older women may think that
often delve into the intricacies of cervical highlighting the importance of regular they no longer need cervical cancer
cancer with my patients, including its screenings. However, as it progresses, screenings, however this couldn’t be
causes, symptoms and risk factors. We the following signs and symptoms may further from the truth. Screenings are
then explore strategic strategies to help become evident: essential as cervical cancer is a lifelong
the immune system do its job more Abnormal Vaginal Bleeding: This risk and HPV can lay dormant in the
efficiently, plus discuss the role of diet, can include bleeding between periods, body for many years, only to reemerge
lifestyle and dietary supplements in after intercourse, or after menopause. later in life. Early detection of HPV can
strengthening the immune system against Pelvic Pain: Pain during lead to cancer prevention and peace of
HPV. For anyone seeking alternative intercourse or pelvic pain unrelated mind.
therapies and holistic health practices, to menstruation can be indicative of Safe Sexual Practices: Practicing safe
like my patients, I invite you to step into cervical cancer. sex, including consistent condom use,
my “virtual office” as I provide innovative Unusual Vaginal Discharge: An can reduce the risk of HPV and other
insights into cervical cancer prevention increase in vaginal discharge that is sexually transmitted infections, but
through this article. watery, bloody, or foul-smelling may be once again there is no guarantee. Men
a sign. can be carriers of HPV too, but in many
Understanding HPV and Changes in Menstrual Cycle: cases, men may not even be aware
Cervical Cancer Cervical cancer can lead to changes that they have HPV because high-
Cervical cancer originates in the in menstruation, including heavier or risk strains often have no symptoms.
cervix, the lower part of the uterus longer periods. Limiting sexual partners can certainly
that connects to the vagina. It Painful Urination: Advanced reduce HPV exposure.
typically develops slowly, starting with cervical cancer may cause urinary Smoking Cessation: Smoking is a
precancerous changes that can progress symptoms, including pain or blood in known risk factor for cervical cancer
to cancer over time. The primary the urine. and may also have direct effects on
driver of cervical cancer is infection Preventing cervical cancer largely cervical cells. It can lead to changes
with high-risk types of the Human revolves around reducing the risk of in cervical tissue that make it more
Papillomavirus (HPV). HPV is a high-risk HPV infection and detecting susceptible to HPV infection and the
common sexually transmitted infection, precancerous changes early through development of precancerous and
with more than 200 known types. Some screenings. Here are crucial preventions cancerous lesions. Smoking can also
of these types are classified as high-risk strategies to consider: weaken the immune system’s ability to
because they have the potential to cause HPV Vaccination: The HPV vaccine fight off HPV. Quitting smoking can
cancer, particularly cervical cancer. is endorsed by the CDC as a preventive significantly decrease risk factors.
HPV infection occurs through sexual measure. It is recommended for both Fortifying the Immune System:
contact, and it’s exceedingly common. boys and girls before they become A whole food diet rich in fruits,
In most cases, the immune system sexually active. Vaccination can protect vegetables, and antioxidants can

52 | FEBRUARY 2024 • Alternative Medicine


support overall immune adjuvant. AHCC has demonstrated
health and help the body its potential to enhance the
fight HPV infections. Dietary immune system’s ability to
supplementation can fill in clear high-risk HPV infections,
the gaps you are missing with potentially reducing the risk of
nutrition. For example, AHCC cervical cancer. Widely available
supplementation is derived from from reputable nutritional
shiitake mushroom mycelia, which supplement brands, be sure to look
is an emerging immune support specifically for AHCC® on the label
nutrient with promising potential. as a versatile addition to a holistic
Research indicates that AHCC health regimen, that assists the
may help the immune system clear immune system with many viral
high-risk HPV infections. More infections, including COVID-19
than 30 human clinical studies and and flu strains.
50 papers in Indexed MEDLINE Water: Sounds too simple to be
journals support its efficacy. true, but staying hydrated plays
a crucial role in fortifying the
The Role of Diet in Immune immune system. Hydration helps
Health maintain adequate blood volume
Diet plays the most pivotal role and circulation, ensuring that
in supporting immune health. A immune cells can efficiently travel
balanced and nutrient-rich diet throughout the body to identify
Author:
can help the immune system and respond to pathogens. The
Dr. Dana Cohen MD, is a nationally renowned
function optimally, making it more proper functioning of immune
internal and integrative medicine specialist
resilient against HPV infections. cells, such as white blood cells,
whose multi-disciplinary approach has helped
Specific nutrients and foods that relies on a balanced internal
treat thousands of patients using a variety of
can bolster immune function environment. Staying hydrated
conventional and complementary therapies.
include: ensures that immune cells can
Follow on Twitter: https://twitter.com/
Vitamin C: Found in citrus function optimally, recognizing
DRDanaCohen or Instagram:
fruits, strawberries, and bell and attacking pathogens effectively.
https://www.instagram.com/drdanacohen/
peppers, vitamin C is an Hydration also aids in the removal
Learn more at www.ahcc.net and
antioxidant that enhances immune of waste products and toxins from
https://www.drdanacohen.com/
response. the body, reducing the burden on
Vitamin E: Nuts, seeds, and the immune system. This allows
spinach are rich in vitamin E, the immune system to focus on
which supports immune cell defending against infections rather
function. than dealing with internal toxins.
Zinc: Foods like beans, nuts,
and whole grains contain zinc, a Staying Empowered with
mineral crucial for immune health. Cervical Health
Beta-Glucans: Present in Cervical cancer is a preventable
mushrooms like shiitake and and treatable disease, provided
maitake, beta-glucans stimulate women take proactive steps to
immune activity and can help protect their cervical health.
the body clear infections. As Understanding the connection
mentioned previously, AHCC between HPV, cervical cancer,
is a medicinal mushroom and immune health is crucial. By
supplementation that has gained following preventive measures,
attention for its immune-boosting including regular screenings,
properties. Derived from shiitake safe sexual practices, smoking
mushroom mycelia, this natural cessation, dietary supplementation
extract has undergone extensive and a healthy diet, women can
research, solidifying its reputation dramatically reduce their risk of
as a potent immune support cervical cancer and clear HPV
nutrient and immunotherapeutic infections quicker.

alternativemedicine.com • FEBRUARY 2024 | 53


The Miraculous Benefits of

O li v e s a n d O li v e O il

Much of the Mediterranean diet is quite tasty and delicious as well as good for you.
One of the most popular Mediterranean snacks is olives. Whether you like to eat
green or black olives, or just cook with olive oil, most all types and forms of olives
help decrease inflammation, risk of heart disease and may help fight cancer.

54 | FEBRUARY 2024 • Alternative Medicine


WHAT ARE OLIVES AND
WHERE DO THEY COME FROM?
Olive trees and olive oil originated
TOP VARIETIES OF OLIVES
6,000 to 8,000 years ago in the
Mediterranean where they were highly With so many varieties available, it can be challenging
coveted and valued for their versatility. to know which one to choose. To help you out, here are
Olives picked directly from the tree 12 of the most popular types of olives.
are extremely bitter but when brined
or ground and pressed olives turn
into a delicious, pickled snack or a OLIVE COUNTRY GROWN
multi-faceted oil. They are brined in
several different ways, with water, salt, Kalamata Greece
or lye, which removes the bitter taste
of oleuropein. And olive oil is made Cerignola Italy
with a series of crushing, grinding, and
separating to achieve the delicious oil. Niçoise Italy
Olives are 11 to 15% fat, 75% of
which is oleic acid which is a type of Thassos Greece
monounsaturated fatty acid. But these
particular fatty acids are healthy for Nyons France
your heart function. Of the 10.9 g of fat
in an olive, 7.7g are monounsaturated
Picholine Morocco and the Riviera
fats, and these fats are loaded with
tons of vitamins, including vitamin
regions of France and Italy
E, vitamin A, Copper, amino acids
and antioxidants. These all aid in Gaeta Italy
strengthening your immune system as
well as preventing heart disease, chronic Castelvetrano Sicily
illness, and decreasing inflammation.
Manzanilla Spain
HOW TO EAT OLIVES
Olives are a food that make a great Alfonso Chile
plain snack or can be incorporated into
different meals. If you like to snack on Arbequina Spain
olives, eating about a handful (a quarter
cup) a day will fulfill your quota. Be sure Beldi Morocco
not to go overboard because if you eat
too many olives, the calories do start to amounts of salt in the brine that olives olive. Olive oil can be used in a Greek
add up as well as the amount of sodium are pickled in turns them into quite a salad dressing, pesto or pasta sauce,
you are consuming. That said, if you salty snack. So, if you suffer from high or a marinade for chicken and roasted
aren’t an olives-out-of-the-jar person blood pressure choosing a snack with vegetables.
they can taste fantastic with many lower sodium levels might be in your But olive oil is more than just a
kinds of meats, including chicken, beef, best interests. cooking essential, it can be used as a
salmon, but also salads, pastas, quinoa, skin moisturizer, in your hair, to loosen
and rice. Olives also can work with OLIVE OIL ear wax, alleviate a baby’s cradle cap,
avocado, hummus, and even some types Now if you don’t like olives or don’t repair cracked heels, soothe stretch
of chocolate! want to consume them on a daily basis marks and so much more.
However, take caution if you have then olive oil is your perfect solution. The benefits of olives and olive oil
high blood pressure or are sensitive to Olive oil is a great butter substitute that are wide and diverse as was discovered
high amounts of sodium as the large contains many more healthy fats than by the Mediterranean peoples
butter. If you are using olive oil, make thousands of years ago. Both can help
sure it is extra virgin olive oil, as it is maintain good cholesterol, decrease
the least processed of the olive oils and inflammation, reduce risks of heart
thus contains more antioxidants than disease and cancer. Help your body
regular olive oil. Extra virgin olive oil by providing it with the vitamins and
should taste refined, slightly peppery, antioxidants it craves by eating just a
and a little bitter just like biting into an handful of olives every day.

alternativemedicine.com • FEBRUARY 2024 | 55


LIVE YOUR BEST LIFE
BY FOLLOWING

a Plant-B a s e d L i f e s t y l e
For many Americans, the last four years especially have been a catalyst for positive
lifest yle changes. Many are striving to lead healthier lives by consuming more wholesome
and nat ural foods to benefit their overall health. They have also developed a new
yearning to read labels and understand ingredients. On this path toward more conscious
consumpt ion, more individuals are contemplat ing adopt ing a plant-based lifest yle – the
pract ice of consuming all or mostly plants. However, before jumping into a new diet, it’s
important to understand the benefits of plant-based eat ing, your personal needs, and the
diet opt ions available to make an informed decision.

56 | FEBRUARY 2024 • Alternative Medicine


WHY IS PLANT-BASED balanced diet while helping to protect
EATING HEALTHY? the environment by cutting down on
energy and resources used to produce
A diet centered around fruits, red meat.
vegetables, and other plant-based
foods can deliver nutrients that SIMPLE STEPS TO GET
the body uses for energy while STARTED WITH PLANT-BASED
avoiding many of the drawbacks
associated with eating meats. A plant-based diet is not a one
Eating whole fruits, vegetables, size fits all way of eating. And while
nuts, seeds, and grains is beneficial individuals’ motivations for adopting
because they contain a plethora of a plant-based diet vary, they are all
nutrients that support healthy function looking to live their best lives. Here are
across all bodily systems. some simple tips to seamlessly integrate
The macronutrients (protein, fat, by-products such as milk and eggs more plants into your diet and start
and carbohydrates) and micronutrients if the animals are kept in adequate reaping the many benefits.
(vitamins and minerals) we see on conditions.
nutrition labels may only scratch the 11. Set yourself up for success. Don’t
surface of a food’s benefits. In addition VEGAN plunge into eating fully plant-based all
to phytonutrients and numerous other at once. Your taste buds are adjusted to
compounds, many plant foods qualify Vegan and vegetarian diets both your current way of eating, making you
as “superfoods.” exclude meat and seafood. However, crave those foods. Start with one plant-
Vitamins and minerals found in vegan diets go a step further by based meal per day, and slowly increase
plants, as well as phytonutrients and eliminating other food of animal to three a day over one or two months.
antioxidants, can, depending on the origin. In addition to avoiding meat,
nutrient, keep cells healthy, allowing vegans steer clear of dairy products,
the immune system to function eggs, and honey. Furthermore, vegan
optimally. Additionally, the fiber foods never contain any byproducts of
present in all unprocessed plant foods animal agriculture, such as lard, whey,
maintain regularity. or gelatin.
According to studies, plant-based
DO YOU HAVE TO EAT ONLY lifestyles are on the rise. In fact,
PLANTS TO BE PLANT-BASED? approximately 1% of Americans
consider themselves vegan, similar to
Generally speaking, “plant-based” 3% in 2018, while 4% are vegetarian.
refers to a lifestyle in which someone Additionally, almost half of Americans
eats only or mostly plants. call themselves flexitarians. 22. Keep it simple. You’d be surprised at
Another term floating around is the deliciousness of simplicity. There’s
“plant-forward”. A plant-forward FLEXITARIAN something about a bowl of piping hot
diet emphasizes whole grains, fruits, oatmeal or a cool, fruit-filled smoothie
vegetables, legumes, seeds, and nuts, The flexitarian diet is essentially that never gets old. Once you get the
but is not limited to those foods. a flexible alternative to being a hang of it, you can try out challenging
Someone who says they’re plant- vegetarian. You’re still focusing on recipes, but don’t let it get in the way of
forward may be a vegetarian, vegan fruits, veggies, whole grains, legumes, your success.
or flexitarian, but what does following and nuts, with the occasional inclusion
these lifestyles entail? of meat, poultry, fish, or eggs. When
you do incorporate meat into your diet,
VEGETARIAN choose organic, free-range, pasture-
raised, or grass-fed beef, chicken, or
A vegetarian abstains from eating turkey. And always choose leaner cuts
animal products including meat, to minimize extra animal fat.
poultry, or fish. In terms of ethics, A flexitarian diet may be a great
vegetarians are opposed to killing option for those who are just starting to
animals for food, but generally consider experiment with a plant-based lifestyle.
it acceptable to consume animal It’s a great way to maintain a healthy,

alternativemedicine.com • FEBRUARY 2024 | 57


33. Don’t focus on the label. Focus on Thus, it’s important to choose the right to help balance and support daily
the food! This journey isn’t about being plant-based foods. For example, soy, immune health*. Other products in
able to label yourself “plant-based” quinoa, and nuts are good sources of the Herbalife V line include Plant-
or “plant-forward.” It’s about filling protein, and tofu, lentils, and spinach based Digestive Support* and a Greens
your body with living foods that can are rich in iron, but sometimes it’s Booster.
transform your life. Start by heading necessary to supplement. Plant-based
straight to the source by hitting the certified products like those from 55. Focus on environmental health,
farmers market and the produce aisle! the HERBALIFE® V line can help too! Doing your part can create a
you hit your macro target. The new deeper connection with your food
44. Consider supplementing. When product line includes plant-based and the natural world. Plus, a healthy
first navigating a plant-based lifestyle, protein shakes in classic and chocolate environment helps us all stay healthy!
it may be challenging to meet your flavors, formulated with 20 grams of Reducing food waste is a simple action
daily nutrient requirements, which protein (pea, pumpkin seed, and chia) that can have a great effect. In a 2021
include macronutrients like protein and a Plant-based Immune Support* study commissioned by Herbalife
and micronutrients like vitamins. with Vitamins C and D, and Zinc concerning plant-based diets, 40% of
respondents said that their food choices
are a result of wanting to be more
THE FIVE FOOD GROUPS environmentally friendly.
Below is a quick overview of the major food categories you’ll enjoy on a plant-
based diet, with examples. For a more detailed breakdown of what to eat on a
plant-based diet, check out www.alternativemedicine.com/eatingplants. About Dr. Luigi Gratton, M.D., MPH
Dr. Luigi Gratton is the vice
FRUITS: Any type of fruit including apples, bananas, grapes, strawberries, president of Training at Herbalife
citrus fruits, etc.
where he is responsible for ensuring the
VEGETABLES: Plenty of veggies including peppers, corn, lettuce, spinach, Company’s independent distributors
kale, peas, collards, etc. have a thorough understanding of
Herbalife products, ingredients and
TUBERS: Starchy root vegetables like potatoes, sweet potatoes, yams, and benefits. Dr. Gratton is also Chairman
cassava (aka yuca). of the Nutrition Advisory Board, a
global team of experts who help educate
WHOLE GRAINS: Grains, cereals, and other starches in whole form, such as
quinoa, brown rice, whole wheat, oats, popcorn, etc. Herbalife distributors on health and
nutrition.
LEGUMES: Beans of any kind, plus lentils, pulses, etc.
To learn more about
There are plenty of other foods you can also enjoy, including nuts, seeds,
Herbalife or connect with
avocados, tofu, tempeh, whole-grain flours and breads, and plant-based milks.
However, we recommend eating these foods in moderation, because they are an independent distributor visit
more calorie-dense and can contribute to weight gain. Herbalife.com

58 | FEBRUARY 2024 • Alternative Medicine


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7 TIPS FOR
Weekend

W a r r i o r
At h le te s
The term “weekend warrior” has long held a somewhat negative connotation. It’s meant to describe someone
who exercises only on weekends. If you play golf on Saturdays, hit the gym on Sundays and remained
chained to your desk for the rest of the week, you could fall into this category.
Historically, it was thought that exercising only on weekends could increase the risk of pain, strains and even
life-threatening issues like heart attacks, but research shows the opposite is true. Those who exercise twice
per week have longevity benefits compared to people who skip exercise altogether. If your weekdays are
jam-packed, you can become a safe weekend warrior by implementing these seven strategies:

Eat a healthy diet. Exercise requires demand shoes with side-to-side ankle every time you exercise, you run the
energy and the best way to fuel your stabilization. risk of developing an overuse injury.
body is with a healthy diet. Eat plenty of Maximize your workouts by focusing on
fruits, vegetables, whole grains and lean Warm up and cool down. Stretching different muscles each day and giving
protein to supply your body with the before and after a workout helps your other muscle groups a break.
nutrients it needs to. prevent overuse injuries. Tight tendons
and muscles are more likely to strain Know your limits. You have to listen
Stay hydrated. While exercising, and snap if they’re not warm. After to your body. If your workout is causing
you lose water faster than your brain your workout, cool down with gentle pain, dial it down. You may be mentally
realizes. Drink too little fluid and stretches to relax worked muscles while ready to run a half marathon, but your
your performance may take a hit. But your heart rate recovers. body may need time to get up to speed
you don’t have to rely on liquid alone. physically.
Water-rich fruits and vegetables such Do supplemental activities. The
as watermelon, grapes, berries, and key to weekend warrior success is If you work out too hard and too
cucumbers can help you reach your keeping muscles conditioned and supple soon, you run the risk of pulled muscles,
daily needs. throughout the week, even if that doesn’t cramps, serious sports injuries and even
include a standard 30-minute workout. heart attacks. Use the RICE method
Wear proper footwear. Don’t try Just ten to 15 minutes of stretching or for treating sore muscles: rest, ice,
to run a 10K on last year’s overused strengthening can help prime your body compression and elevation. Pay attention
sneakers. In the same way running for weekend activities. to how the soreness feels and how long
requires extra cushioning, court sports it lasts. If it doesn’t dissipate – or if it
like basketball, tennis and racquetball Mix it up. If you do the same activities worsens – you should see a doctor.

60 | FEBRUARY 2024 • Alternative Medicine


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