growing the art of young · the week will help burn fat, build muscle and make you feel good....

youngthe art of

growingNOVEMBER/DECEMBER 2011

®

Overcoming Apprehension About ChangePAGE 12

Are You Getting Enough ofthe Nutrients You Need?PAGE 22

How Herbs Help Promote Healthy AgingPAGE 26

An Apple a Day…

PAGE 14

THE ART OF GROWING YOUNG November/December 20112

Contents

The Art of Growing Young® is published six times a year by Lifeplus® International, PO Box 3749, Batesville, Arkansas 72503, United States. Copyright © 2011 Lifeplus® International

From the Editor4

Nutritional News5

Fitness6

Nutrition14

Family Health22

24

26

Ask the Expert

28 Dry Skin Problems and Vitamin C

Healthy Kidneys

Are You Getting Enough of the Nutrients You Need?

An Apple a Day…

Natural Fuel Foods for Workouts

31

3

16 The Calcium-Magnesium Synergy

8 Rating Major Life Stresses

Features

Lifestyle12 Overcoming Apprehension

About Change

Herbs & Supplements20 Relax with Lavender

How Herbs Help Promote Healthy Aging


Giving thanks for what we have is a great way to help attract more success into our lives. Focusing solelyon the things we want to happen can lead to negative consequences. It can lead to a mind-set of alwayswanting more—always wanting the next big thing. However, taking the time to give thanks for what youhave and experience a feeling of gratitude for your life will help align your thoughts and emotions withpositive feelings.

I am grateful for many things. I am grateful for the chance to work on this magazine. I am thankful that Ihave this great opportunity to touch the lives of so many people. It is my sincere wish that you discoverthat you, too, have much to be grateful for this year. And I hope that by giving thanks, you find you are ableto experience even more happiness in the upcoming year.

I’m not trying to say you shouldn’t have dreams and set goals. Of course you should. These things willhelp make your life better. But as you look forward and continue on your personal quest toward better health,never stop being thankful for what you already have. Through your gratitude, you will experience a life fullof happiness and joy. Gratitude helps you remain in perfect harmony with the positive.

As the year comes to a close, people naturally tend to lookback at everything that has happened over the course ofthe year. We also start to look toward the upcoming year,set new goals and plan for the future. Before the New Yeararrives and we start making our New Year’s resolutions, let’sstop and be grateful for all that we already have and every -thing we have already accomplished.

“I am thankfulthat I havethis greatopportunity totouch the livesof so manypeople.”

Giving Thanks

4

A few seconds of quiet, deep breaths or other stress-reducing exer cises is all it takes to help you feelbetter when stress starts building up. Be -cause stress is associated with increasedrisk factors for a variety of health concerns,taking just a few seconds to proactivelydeal with your feelings is a great way tostay healthy and happy.

The part of the brain asso -ciated with creating memories normallyshrinks 1 to 2 percent every year, whichcan gradually increase the risk of cogni -tive decline. According to a recent study,people who spent one year with thiswalking regimen were able to actually in -crease this area by about 2 percent.

5

Nutritional News

Adding a fewspoonfuls of marinara, spaghetti and othertomato-based sauces to your daily diet is aneasy way to eat more important phytoche -micals with antioxidant properties. Addingslices of fresh tomato to sandwiches, saladsand gar nishes will help too.

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Simply owninga dog is often enough to help a person getdaily exercise. Dog walkers are also morelikely to step up to a faster pace and receivea moderately intense workout. In additionto helping relieve stress and giving peoplea sense of purpose by taking care of anotherliving being, dogs can make great com -panions for older people living alone.

The number of cal -ories that can becut in a day by go -ing to bed earlier.A recent study has

shown that people who go to bed later tendto eat more cal ories and weigh more. Re -searchers believe that a late sleep-wakecycle may throw the body out of its naturalcircadian rhythm of sleeping at night andeating during the day, thereby altering appe -tite, eating behavior and metabo lism.

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Fitness

7

If you’re not eating the right foods at the right time, you’re not maximizingyour workout potential. The foods you eat provide the energy you need during exerciseand the nutritional support the body requires afterward.

Eating the right foods for maximizing work -outs is important. Eating them at the correcttime is equally important. There are importantnutritional choices to be made before, dur -ing and after a workout.

The body requires energy to function. Theharder it works, the more energy it needsto consume. Complex carbohydrates willprovide lasting energy to power you throughany workout, from a simple walk around theblock to a high-intensity weight-lifting ses -sion. Complex carbohydrates come fromfoods made from whole grains, such aswhole-grain breads and pastas. They areharder for the body to break down intosimple sugars, which means they providea longer-lasting supply of energy than dorefined foods full of simple carbohydrates.

Complex carbohydrates should be con -sumed between 30 minutes and an hourbefore working out. During prolonged en -dur ance exercises, you may benefit from aperiodic boost in energy by consuming anenergy bar or other small source of complexcarbs. Just be careful, because eating toomuch can cause an upset stomach or crampsand slow your workout.

During the workout, the importance of drink -ing water cannot be overstated. Fresh, purewater is essential for feeling your best and

performing at peak levels. Becoming dehy -drated is one of the quickest ways to end aworkout before you’re ready. Begin drinkingwater 30 minutes before exercise to ensurethat your body is fully hydrated before youstart to sweat.

Becoming dehydrated during exercise hasnumerous negative consequences. Asidefrom making you feel bad, dehydration canreduce your aerobic endurance perfor manceand result in increased body temperature,heart rate and perceived exertion, accordingto a study conducted by the Departmentof Nutrition at the University of British Co -lum bia. Dehydration can also cause fatigueand headaches, both of which can end aworkout session prematurely.

Working the body puts stress on it, especiallythe muscles. Every time you exercise, youvery slightly damage your muscles. Thebody then rebuilds them to be better andstronger than they were before the work -out. This kind of stress is a healthy, naturalprocess. To help make sure that the bodycan perform this process as efficiently aspossible, it needs to be supplied with theright materials.

To rebuild muscle tissue, the body needsthe specific amino acids found in protein.Consuming a protein shake that contains

plenty of branched-chain amino acids, aswell as a carbohydrate source such as rawhoney, 30–40 minutes after a workout willhelp maximize the body’s ability to rebuilditself. This nutritional support will also helpboost energy and keep you from experi -encing a post-workout slump.

A lifestyle that includes regular physicalactivity is a healthy one. But it also requiresantioxidant support. It’s possible that duringextended periods of intense exercise, freeradical levels can spike. Eating a diet thatis full of fresh fruits and vegetables, andtaking supplements of concentrated antiox -i dants, will help provide the antioxidantsupport the body needs to combat thesespikes and the resulting oxidative stress.

Physical activity performed most days ofthe week will help burn fat, build muscleand make you feel good. Eating the rightfoods before, during and after a workoutwill give your body the support it needs tomaximize your workout potential.

Natural Fuel Foodsfor Workouts


Feature Article

“Reading a book, listening tosoothing music, going to thegym, talking with friends, andon and on—any activity thatmakes you feel better andlowers your level of stress willbe helpful.”

“Reading a book, listening tosoothing music, going to thegym, talking with friends, andon and on—any activity thatmakes you feel better andlowers your level of stress willbe helpful.”

9

Stress is a part of life. In the right amounts and of the right kind, it can be a positive,motivating force in your life that helps you meet goals and finish projects. However, prolongednegative stress can take a toll on your health. The more intense this negative stress, the biggereffect it can have on the body. There are times in life when it can be especially beneficial to monitorstress levels and take extra care to set aside time for relaxation and stress-busting activities.

Rating Major Life Stresses

In 1967, two psychiatrists, Thomas Holmesand Richard Rahe, devised a study in orderto record and rank the major stresses in life.First they examined medical records fromover 5,000 patients as a way to determinewhether stressful events might cause ill -nesses. Then they asked patients to rate a listof 43 major life events based on a relativescore. Holmes and Rahe discovered a con -nec tion between major life stresses andillnesses. Since this groundbreaking studytook place, several others have supportedthis link between stress and illness, validatingthe idea that stressful events in life can con -trib ute to illness in a variety of ways.

According to the stress scale developed byHolmes and Rahe, the most stressful eventan adult can go through is the death of aspouse—divorce and separation follow rightafter. Losing a spouse can be devastating tothe mind and body. The extreme stress feltduring this period of time can manifest in anynumber of ways. Whether it takes the formof depression, eating disorders, acting out,mania or anything else, this stressful event willmore often than not take a physical toll on thebody. Stress can weaken the immune system,

making the body more susceptible to illness.It can cause moodiness and make focusingon work nearly impossible.

A little below losing a spouse—whether todeath, divorce or separation—is personalinjury and illness. Losing the ability to functionnormally because of illness can lead to ahost of negative emotions. Frustrations overprolonged illness cause stress, which, in turn,makes it harder to get healthy again. Conse -quently, meditation, relaxation, visualizationtechniques and other stress-reducing exer -cises, including exercise itself—which is anexcellent way to decrease stress and relievedepression—and even gentle water exercisescan be done during recovery from injury orillness. All these can be great for your mindand body during times of prolonged illness.

Even positive experiences can cause negativestress. For example, getting married rankedas the seventh-most-stressful life event on the Holmes and Rahe scale. Of course, mar -riages are a happy time of celebration as twopeople begin their lives together. However, as most spouses know, putting together awedding and going through all the changes

involved with merging two lives can be in -cred ibly stressful. The constant drain onenergy and worrying about all the details ofmaking the big day special are very stressfulfor the couple.

Even though they are all generally thought ofas happy, positive events, vacations, pregnan -cies, holidays and promotions all show up onthe list of major life stresses. It’s importantto remember that even though a major lifeevent may be positive, it can have negativeeffects on health. So when you find yourselfgoing through one of these times, be sure tore mem ber to take care of yourself. That couldmean eating a healthier diet to give yourbody more of the nutrients it needs to takecare of itself from the inside out. Or it couldmean going to the gym a little more oftenor even set ting aside a few minutes everyday for relaxing.

Major life stresses can occur at any stage of life. A modified Holmes and Rahe scalehas been created for non-adults. Althoughmany of the same events show up on bothscales, there are a few interesting differencesthat show up on the new scale. For example,

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change in acceptance by peers can be a huge life stress for youngadults. Changing social circles can feel life shattering for teen ag ersand cause unhealthy amounts of stress. Parents can help during thesetimes by encouraging healthy eating habits, proper sleep patternsand regular physical activity, because a healthy body is much morecapa ble of dealing with stress.

Breakups, parents divorcing, unwed pregnan cies, bad grades andparents remarrying all show up on the list for young adults. Just ashappy events can cause stress during middle age, young adults andteenagers can also feel stress during good times. Marriages, begin -ning to date, new siblings, and an in crease or even a decrease infighting with parents can cause stress. Any change in life bringssome amount of stress. As parents, it is our responsibility to watchover our chil dren and help them deal with stress in a positive man -ner, even if that stress comes from something we perceive as “good.”

There are many ways to help reduce stress for people at every age.There is no one way that will help everyone. Simply find an activity thatyou find relaxing and calming. Reading a book, listening to soothingmusic, burning incense, going to the gym, playing sports, talking withfriends, and on and on—any activity that makes you feel better andlowers your level of stress will be helpful.

Throughout life, major events will cause elevated stress levels. As ageneral rule, the more disruptive the event, the more likely the stresslevels will be high enough to affect health. Even during times that arenot thought of as stressful, it is good to regularly practice stress-busting exercises and take care of the body. That way, when stressstarts to build up, you will already be in the habit of taking care ofyourself emotionally. The more you are able to control these stressfultimes, the less likely you will be to get sick from too much stress.

Holmes and Rahe Stress Scale1. Death of a spouse2. Divorce3. Marital separation4. Imprisonment 5. Death of a close family member6. Personal injury or illness7. Marriage8. Dismissal from work9. Marital reconciliation10. Retirement11. Change in health of a family member12. Pregnancy

13. Sexual difficulties14. Gain a new family member15. Business readjustment16. Change in financial state17. Death of a close friend18. Change to different line of work19. Change in frequency of arguments20. Major mortgage21. Foreclosure of mortgage or loan22. Change in responsibilities at work23. Child leaving home24. Trouble with in-laws25. Outstanding personal achievement 26. Spouse starts or stops work27. Begin or end school 28. Change in living conditions

29. Revision of personal habits30. Trouble with boss31. Change in working hours or conditions32. Change in residence33. Change in schools34. Change in recreation35. Change in church activities36. Change in social activities 37. Minor mortgage or loan38. Change in sleeping habits 39. Change in number of family reunions40. Change in eating habits 41. Vacation42. Christmas43. Minor violation of law

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12 THE ART OF GROWING YOUNG November/December 2011

Lifestyle

“Changing your hairstyle is a small change, but it can be a reinvigorating one

that helps boost self-confidence.”

“Changing your hairstyle is a small change, but it can be a reinvigorating one

that helps boost self-confidence.”

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Change can be a beautiful, positive force in your life, or it can be a scary,daunting challenge. Change can lead you on wonderful adventures in life, or it can freeze youwith fear. No matter how you feel about making changes in your own life, the fact remains that changeis a powerful force. If you accept it and embrace what it brings, your life will be full of happy surprises.

Some people are naturally able to acceptchange with little or no fear. But not everyoneis so lucky. Many people are intimidated byeven the smallest change that may disrupttheir normal routine. Some people are down -right afraid of change—often, for good reason.Change isn’t always easy. Big changes suchas moving across the country for a new job,taking the next step in a relationship, findingnew friends with similar interests or improvingyour lifestyle are challenging. Drastic changescan be mentally and physically demanding.

Fortunately, for those of us who find evensmaller changes such as beginning a newworkout routine to be daunting, there aretricks we can use to overcome our appre -hension.

It’s always best to start small when changedoesn’t come easy. Generally, when we feelthe need to change, even if we are appre -hen sive about it, the feeling comes from adesire to live a healthier, more positive life.Look for small ways to make that happen.You could change the route you take to workin order to avoid stress-inducing traffic jams.Or you could change the way one room inyour house is arranged, in order to make itmore peaceful.

Even something as small as changing yourbrand of toothpaste can be enough to help

overcome apprehension about change. Smallchanges will help your brain become com -fortable with the process of doing thingsdifferently. Eventually, larger changes won’tfeel so challenging anymore and you will findnew doors opening up in your life every whereyou look.

When a change is so big that you just feellike you will never be able to make it, trytaking baby steps toward your ultimate goal.For example, if your goal is to change yourdiet but you are uncomfortable with new anddifferent dishes, begin with small changes.Start by including a small salad with everymeal or switching to low-fat dressings. Everytime you go to the grocery store, buy onenew healthy item. Slowly substitute healthierchoices for unhealthy ones until your dailydiet is full of delicious fresh fruits and vege -tables. With every small step you take, youwill gain confidence in making the next steptoward your end goal.

Don’t feel as though you must make lifechanges alone. Finding someone with similargoals can help a great deal as you changetogether. Working with a partner is great mo -tiva tion for both people to stick to a plan.Having someone to support you during yourtime of change will do wonders for easingfeelings of apprehension.

Change comes in all sizes, and every oneof them can be a rewarding experience.Changing your hairstyle is a small change,but it can be a reinvigorating one that helpsboost self-confidence. Nobody would arguethat changing your career midway throughlife is an easy change to make. But if you areunhappy with what you are doing, steppingout of your comfort zone and changing to a new career path that will make you hap -pier is a change that needs to be at leastconsidered.

Always remember that it’s never too late tochange. No matter how you might feel aboutwhere you are in life, don’t allow yourself tofeel as though it’s too late to change for thebetter. You are never too old (or too young,for that matter) to experience the benefits ofchange.

The thought of doing something different canbe a paralyzing fear, but overcoming appre -hension about change will open many doorson your journey toward better health. Fromchanging what we eat for breakfast to chang -ing where we live, every change has its ownreward. When used to make your life betterand happier, change is one of the mostpower ful tools you have in the Art of GrowingYoung.

Overcoming ApprehensionAbout Change

Nutrition

THE ART OF GROWING YOUNG November/December 2011THE ART OF GROWING YOUNG November/December 2011THE ART OF GROWING YOUNG November/December 2011141414

Numerous studies have shown that cidervine gar may indeed be beneficial in con -trolling weight loss and other conditions suchas diabetes. In other studies, apple juicecon centrate has shown promise in helpingprevent cognitive decline. While more re -search is needed to confirm these results,there is enough preliminary evidence toconvince many doctors and nutritionists torecommend eating apples and other fruits inorder to help maintain optimum health.

One tablespoon of apple cider vinegar di -luted in a glass of water that has been mixedwith a fiber supplement can be a great toolin weight control. While the fiber supplementwill promote feelings of fullness and helpmove food through the body, the cider vine -gar will help acidify the stomach, which willhelp improve digestion.

If you find you like the tart taste, apple cidervinegar can also be added to many recipesto add a tangy health boost. It makes a great

healthy addition to sauces, spreads and saladdressings.

Apples are rich in antioxidants, such as quer -cetin, that are important to help fight freeradical attacks within the body. Free radicalstend to accumulate in the body as we age.They cause oxidative stress that, in recentyears, has been shown to cause many of thehealth problems that were once thought tobe inevitable side effects of aging. For opti -mum health, the body needs a constant freshsupply of antioxidants. Apples and other freshfruits and vegetables provide this much-need ed protection.

While they may not have the same high levelsof nutrients as other fruits and vegetables,apples are a good source of fiber—especiallytheir outer skin—and vitamin C, phosphorusand potassium. They also contain a relativelyhigh amount of water. With their fiber andwater content, apples make a great zero-fatsnack option, because water and fiber both

help promote feelings of fullness. This is yetanother reason why apples may help dietersachieve their target weight.

Another benefit to be gained from eatingapples is fresh breath. Fresh apples are ableto help with several reasons a person canhave bad breath. First, their fiber content canhelp clean leftover food out from betweenteeth when a toothbrush is out of reach. Thehigh water content in apples can help flushimpurities out of the mouth and gums. Finally,eating an apple can also help keep chemicalbalances in the mouth in check, which helpskeep breath fresher.

There are more than 7,500 known cultivars ofapples throughout the world today. No matterwhere you live, fresh apples are avail ableat grocery stores and farm stands. The nexttime you want a healthy snack between mealsor need a quick breath freshener, pick anapple.

There’s an old saying that goes “An apple a day keeps the doctor away.” Whilethis adage may not be 100 percent correct, the idea behind it is sound. The more phytonutrients weeat every day from fruits and vegetables, the healthier we will be—and apples are full of thesenutrients. In fact, one recent study of over 150 women found that women who ate dried apples everyday for a year had lower levels of LDL (bad) cholesterol. At the same time, they had higher levels ofHDL (good) cholesterol.

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An Apple a Day…

Feature ArticleFeature Article


17

If you are an adult with a job, you probably make regular deposits into yourbank for your financial well-being. Did you know that children should be making regulardeposits into a bank too? There’s just one difference: children should be depositing nutrients into theirbone bank.

From the time we are children until the timewe reach early adulthood, our bodies areactively producing new bone tissue. Duringthese years it is vitally important to consumeenough calcium, magnesium, vitamin D andother bone-supporting nutrients, becauselater in life the body will need to make with -drawals.

Diseases such as osteoporosis, which causesmineral depletion within the bone structure,can result in brittle, weakened bones thatbreak easily under minimal force. Spontane -ous compression fractures of the vertebraeassociated with osteoporosis are commonand very painful for long periods after theyoccur. The more deposits into your bone bankyou made as a child, the less likely it is forproblems such as these to occur.

Many of us were taught at a young age todrink milk because calcium is good for bones.While this is definitely true, calcium alone isnot enough to strengthen and protect bones.

Other nutrients must be consumed too. More -over, they should be consumed in the samemeals so that they can interact with eachother synergistically within the body.

The synergy of nutrients is one of the reasonsit is so important to eat a wide variety of freshfruits and vegetables. Not only does eatingseveral different fruits and vegetables a day(10 servings a day is now recommendedby many nutrition experts) help ensure thatyour body receives all the nutrients it needs,it also helps ensure that every individ ual nutri -ent is able to work as efficiently as possible.

For example, while calcium is good for bonehealth and magnesium is also good forbone health, when the two are consumedtogether the result is larger than the sum ofthe parts. As a matter of fact, it is now knownthat supple menting just with calcium canactually be detrimental, yet magnesium andcalcium taken together support healthy bone.The next time you want a bone-healthy snack,

try combining a calcium-rich, low-fat dairyproduct with nuts, oatmeal, fortified cereal or other foods that contain healthy levels ofmag nesium.

The relationship between calcium and mag -nesium is one of the most actively researchedyet still not fully understood mineral-to-mineralrelationships. So what makes calcium andmagnesium so special?

Malabsorption of magnesium has beenreported to occur commonly in postmeno -pausal women with osteoporosis. Bone levelsof magnesium measured by infrared spec -tros copy have been shown to be low inwomen with osteoporosis. Likewise, bloodlevels of magnesium in postmenopausalwomen with osteoporosis have been foundto be lower than in women of similar agewithout osteoporosis. So we know for certainthat women with osteoporosis have low levelsof magnesium.

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Magnesium supplements were given to patients in a controlled trialof people with osteoporosis. While one group took only the mag -nesium, another group of patients worked with dietitians who helpedthem avoid processed foods; emphasized eating vegetable pro -tein over animal protein; andhelped them limit con sump - tion of salt, sugar, alcohol,caffeine and to bac co. Thisgroup also received a dailysup plement that in cludedcalcium and other nutrients.After about nine months, the in ter vention group showed an amaz -ing 11 percent average increase in bone density. An increase inbone den sity this great in such a short amount of time has not beenseen in any other controlled clinical trial. But it does clearly show theimportant connection between magnesium and calcium.

Because of their unique relationship, there have been, and continueto be, many studies conducted on these two nutrients. While theyappear to work together in remarkable ways, there are conflicts too.Magnesium and calcium can actually compete with each other,causing problems with absorption into the body. However, at thispoint, it appears that the benefits of taking magnesium and calciumtogether greatly outweigh any concerns—especially if the two arejust part of your daily nutritional intake.

There are many complex relationships such as these between nutri -ents of all kinds. Scientists have seen a similar relationship between

magnesium and potassium in the body. Potassium is more easilymoved in and out of our cells if magnesium is present. Researchershave also noted a connection between magnesium and certainbuilding blocks of protein. This is just a tiny sampling of the many

nutrients we’ve seen inter -acting positively with eachother. Con sider ing how rel -atively young the field ofnutri tional sci ence is, thereare many interac tions wehave yet to discover. But it

stands to reason that the more nu tri ents you consume, the more likelyyour body will benefit from their synergistic effects.

It takes more than just depositing calcium, magnesium, vitamin Dand trace minerals into your bone bank to create a lifetime of strong,healthy bones. Together with plenty of weight-bearing physicalactivity, a healthy diet that includes these nutrients and a variety ofothers, consumed at the same time so they can interact with eachother, will help ensure that your bank account stays in the black fora lifetime.

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“Researchers have also noted a connection between magnesium and

certain building blocks of protein.”


Herbs & Supplements

Lavender is a purple plant grown all over the world and known for itsdistinctive coloring and delightful scent. Lavender was described in Roman times, when it was added to baths in order to scent the water. Romans also thought the plant would restore theskin; consequently, a single pound of lavender could cost a month’s wages. Far less expensive nowand much more widespread, the plant is actually thought to have originated in Asia. It has sincespread throughout Africa, Europe and the rest of the world, both in gardens and in the wild.

Despite the fact that they are most oftenplanted simply for their looks and scent,lavender plants are edible. The small blue-,violet- and lilac-colored flowers are oftencandied and used as edible cake decora -tions. The flowers also lend a relaxing scentand flavor to black, green and herbal teas.

Although culinary use is still not widespread,the flowers add a sweet, floral taste to dishes.It is especially delicious when paired withchocolates, cakes, and sheep’s or goat’s milkcheeses. With their sweet taste, the flowersalso make a delicious syrup that can be usedas an ingredient in recipes or poured ontonearly any food to which you wish to add asweet, flowery taste.

Lavender flowers also produce ampleamounts of nectar that bees use to make adelicious, high-quality honey. Mainly pro -duced around the Mediterranean and inFrance and Spain, monofloral lavender honeyis light yellow in color and has a taste oftendescribed as woody or floral.

The fresh, relaxing scent of lavender essen -tial oil and the petals from which it is derivedhas led to lavender’s extensive use in aroma -therapy, either by itself or mixed with otherlightly scented herbs. Many people havefound at least some headache relief by apply -ing lavender oil to the temples.

Dried or fresh lavender put in pillows or nearthe bed can help soothe and relax at bedtime. A folk remedy for sleeplessness actuallycalls for three lavender flower heads to beinfused in a cup of boiling water and drunkjust before going to bed. Science may beconfirming this particular use, because arecent study found that taking lavender oilin capsule form actually helped relieve anx - iety and related sleep disturbances in thestudy participants.

The oil has antiseptic and anti-inflammatoryproperties, which are utilized in bath productssuch as herbal shampoo, body wash andbath oil. Depending on the species it is pro -duced from, lavender essential oil can be

sweet or sharp. The sweet smell of Englishlavender is often used in cosmetics such asbalms, salves, lotions, shampoos and per -fumes. During World War I, many hospitalsactually put lavender’s antiseptic propertiesto work and used it to disinfect floors andwalls. These disinfecting properties werealso used in folk remedies for insect bites,mild burns and acne.

Despite its many uses, lavender is still mostcommonly used for ornamentation. However,the next time you feel a headache comingon or just feel like you could use a little extrahelp relaxing, you may find great relief fromthe small purple plant and its delightfully freshscent.

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Relax with Lavender

Family Health


The list of nutrients that the body needs foroptimum health is staggeringly long. Cal -cium, magnesium, potassium, folic acid, iron,biotin, copper, niacin, vitamin A, carotenoidsand vitamin D are just some of the many es -sen tial nutrients. While some are thought ofas being more important than others, thetruth is that every nutrient has a role to play.Although human physiology is quite differentfrom the inner workings of a machine, con -sider this question: What is the most importantpart of a car engine? Spark plugs, cylinders,water pump, fuel pump, valve seals? Theabsence of any single component will causethe engine to fail sooner or later. Furthermore,nutrients almost always work best when theyare consumed with other nutrients. This isbecause many nutrients work synergisticallywith each other in their support of many bodyfunctions.

Synergy is most easily described as 1 + 1 = 3(or 11, as in the Lemon-McKee law of syner gy!).Essentially, when two nutrients work togethersynergistically, they provide more supportthan the sum of their parts. But in the caseof nutrition, the equation can be even moreamazing, even as much as 1 + 1 = 20! That’san amazing concept.

Calcium is a great example of a nutrient cap -able of using synergy, because it works bestwhen it is able to interact with vitamin K. Weknow that a woman’s body begins to losecalcium as she grows older. Studies havefound that after two weeks of daily supple -mentation with 1 mg of vitamin K, urinary lossof calcium was reduced and circulatinglevels of osteocalcin (an important protein forbone synthesis) increased. Without vitamin K,

a woman could be consuming more than herRDA of calcium and yet she still might not bereceiving all the protection she needs.

Another reason nutrients work best when con -sumed in groups is because, occasion ally,when a nutrient is consumed in large andunreasonable quantities by itself, it can actu -ally be detrimental to health. For example,calcium, when taken frequently without mag -nesium, can actually increase your risk forstroke and cardiovascular disease by increas -ing magnesium insufficiency, because thesetwo minerals compete for absorption. Most ofus were taught at a young age that calciumis critical for growing strong bones and teeth.But we were not taught that it works bestwhen it can interact with magnesium.

Even when a nutrient isn’t known for workingin a synergistic group it can still be an essen -tial and important part of the diet. Folate isan essential B vitamin that has been shownto have protective effects against a widevariety of health concerns. It’s also known forbeing a natural mood booster. For most adults,the recommended daily allowance for folic acidis 400 mcg, and this can double to 800 mcgfor pregnant women. Beans, eggs, beef liver,spinach and fortified breakfast cereals are afew of the best sources of B vitamins.

Another essential nutrient is vitamin D, but it’sdifferent than most nutrients because it can -not be obtained from the diet in sufficientquantities. Also, unlike other essential nutri -ents, vitamin D actually is created in the bodyby exposure to the ultraviolet spectrum ofsun light or ingested in the form of supple -ments. However, it can be produced only

when the body is exposed to sunlight. Similarto vitamin B, vitamin D is considered a greatnatural health and mood booster. If bothnutrients are capable of helping you feelgood on their own, imagine what they can dotogether!

Magnesium is yet another essential nutrientthat works best when combined with othernutrients. Magnesium deficiency has beenlinked to several illnesses, including asthma,diabetes and osteoporosis. Although frankmagnesium deficiency is rare in developedparts of the world, insufficiency—that is,suboptimal levels of magnesium—is quitecommon. Intracellular magnesium is corre -lated with intracellular potassium, which is agood sign that the two work best when con -sumed together. Green leafy vegetables,spices, nuts, coffee and tea are all richsources of magnesium.

There are far too many essential nutrients togo into depth on each one. To ensure thatyour body is given all the tools it needs toperform at maximum levels, it is important toeat a diet that is rich in a variety of fresh fruitsand vegetables and lean sources of protein.The synergy of nutrients is one of the rea -sons it is so important to eat a wide varietyof fresh fruits and vegetables. Not only doeseating several different fruits and vegetablesa day (optimally 10 servings) help ensurethat your body receives all the nutrients itneeds, but it also helps ensure that everyindi vidual nutrient is able to work as effi cientlyas possible by having all its companion nu -trients available at the same time.

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Are You Getting Enough ofthe Nutrients You Need?Nutrients are compounds that the body uses to build and repair tissues andregulate internal processes and that it converts into energy. Essential nutrientsare those that the body cannot create itself and therefore must be consumed in the diet.

Family Health


During the coldest times of the year, when people are indoors more andnot outside sweating in the heat, people tend to drink less water than normal.In some cases, it can be less water than is even healthy. Virtually all vital organs rely on a constantsupply of water to function.

For the body to function optimally, many doctorsagree that adults should drink eight 8-ounceglasses of water every day. For most people,it is difficult to drink more water than is healthyfor them (especially in warm wea ther or whileexercising). But drinking too little water canquickly have negative effects in the body.

The human body can consist of up to 78 per -cent water, depending on a person’s age andsize, and it relies on water for many reasons.Water permeates every area of the body andis continuously used in many functions andprocesses throughout the body. One parti culararea where water is important for optimumhealth is the kidneys.

Your kidneys perform several vital functionsin the body. The role most people are familiarwith is filtration. Working as a natural filter, kid -neys remove waste from the blood and divertit to the bladder. The kidneys are responsiblefor excreting a variety of waste products thatare produced by a healthy metabolism. Thesewastes include urea, a nitrogenous waste pro - duced from protein catabolism, and uric acid,a waste product of nucleic acid metabolism.

The kidneys are also responsible for homeo -static functions, including electrolyte regulationand maintenance of a healthy acid-base bal -ance. They also help regulate blood pressureby maintaining a healthy balance betweenwater and salt. The kidneys help the bodyreabsorb water, needed glucose and amino

acids. Finally, they produce essential hor -mones such as calcitriol, the activated formof vitamin D, and erythropoietin, which aidsin red blood cell production.

Because your kidneys are responsible for fil -tering out waste and toxins, it is imperativethat they be able to perform their jobs at peakcapacity. To help ensure healthy kidneys,drink plenty of fluids. Fresh, clean water willhelp flush these waste products out of thekidneys.

Some studies have even linked inefficientwater intake to an increased risk of develop -ing painful kidney stones.

When water intake isn’t enough for the kidneysto perform all their functions, other parts ofthe body are affected as well. Some of thework that the kidneys would normally do fallsonto the liver, which, in turn, cannot operateat peak levels when it is doing the jobs ofmultiple organs.

By the time you feel thirsty, your body hasalready often become dehydrated. In order toavoid feeling thirsty, steadily consume waterthroughout the day. If you know you are go -ing to be in a situation that causes water loss,such as exercise, begin drinking water 30 to40 minutes before the activity begins. Don’twait until you start to sweat, because it willalready be too late.

People tend to associate dehydration withhot summer weather, exercise and illnessesthat cause water loss through vomiting ordiarrhea. While these are all valid hydrationconcerns, many people don’t realize thatdehydration is just as likely to occur duringcold winter months. This happens becausepeople tend to drink less water during thewinter. When we don’t sweat every time westep outside, and when we are not lookingfor ways to cool off, we just don’t think aboutstaying hydrated. And keep in mind that theheating of our homes during the wintermonths usually results in much more dry airin our homes, which results in our need toconsume more water.

One of the reasons some people developdry, itchy skin during the winter is becausethey are not drinking enough water. Whenyour skin is dry and itchy, think about whatmight also be happening to your kidneys andother areas inside your body.

Even when it’s not hot outside, it is importantto drink plenty of fresh, clean water everyday. Keeping the body hydrated will not onlyhelp ensure that every part of your body isworking at optimum levels, but it will also helpyou feel better inside and out.

Healthy Kidneys

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How Herbs Help Promote Healthy Aging

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Herbs have been used by humans as both food andmedicine for many thousands of years. The ancientpractice of using plants and plant extracts for medicinal purposesis gaining newfound attention, because modern medical andanalytical science is now able to observe the effects of plantingredients in the body. Many of these folk remedies and ancienthealing systems, such as Ayurveda from India and TraditionalChinese Medicine, passed on through generations are beingvalidated in controlled scientific tests today. As researchers arediscovering the complex ways in which herbs and their nutrientsaffect the body, new discoveries are being made that show hownatural herbs may be among the best tools a person can use inthe Art of Growing Young.

Ounce for ounce, herbs tend to be packedwith substances that support numerous bodyfunctions. Accordingly, one of the ways thatherbs tend to help promote healthy aging isby supporting vital nutrients that tend to de -crease as we get older. Horsetail, for example,is very rich in silicon, a mineral associated withhealthy skin, cartilage, bones and connectivetissues. As silicon levels in the body decreasewith age, it may be prudent to consume moresilicon-containing foods, including horsetail.

Herbs also can help promote healthy agingwith their high levels of antioxidants. As thebody ages, it tends to accumulate free radicalsfrom pollution, stress, illness, smoking andcountless other sources. A diet that includeslots of antioxidant-rich herbs will help give thebody additional antioxidants to counteractfree radical build-up from stress and environ -mental pollution. This is important because ofmany of the unpleasant side effects that

exces sive free radicals play in the role of aging,especially accelerated aging.

Cloves, sage, thyme, cinnamon, oregano, mar -joram, tarragon, peppermint, echinacea,savory, basil and dill are a few herbs withabundant antioxidant content. It’s no coin -cidence that many of these herbs are alsoincluded in dietary supplements promoted fortheir antioxidant content. Cinnamon, in addi -tion to its potent antioxidant content, has beenfound to be very helpful in maintaining healthylevels of blood glucose.

They may not be herbs, but spinach, broccoli,kale and yeast extract are all powerful naturaltools for healthy aging too. Like herbs, theyare rich in antioxidants. Specifically, thesefoods contain alpha-lipoic acid (ALA), whichis a powerful antioxidant. ALA, like OPCs, notonly helps prevent damage from free radicalattacks but also helps recycle other antioxi -

dants, such as vitamins E and C, from theiroxidized form. These nutrients work togethersynergistically to give you even greater pro -tection against free radicals, which, as doctorshave discovered, are at least partially toblame for many of the negative physicalchanges associated with aging and disease.

Herbs can also be used to help relax the mindand body. As modern society becomes moreand more fast paced, making an extra effortto find relaxation is becoming more and moreimportant. Drinking soothing herbal teas andusing herb-based aromatherapy are two waysin which herbs can help reduce stress.

Herbs with relaxing scents can be used to pro -mote healthy sleeping habits too. Lack of sleepis yet another way stress is able to accumu -late in the body. Sleeplessness is more thanjust an annoyance—it can take a physical tollon the body. The scent of herbs such as laven -der put near the bed can help soothe andrelax your mind when it’s time to go to bed.Herbs such as lemon balm (Melissa officia -nalis) taken internally have relaxing andsleep-promoting properties.

Astragalus is an herb with a long history asa natural way to help promote healthy aging.And although more studies are required forvalidation, preliminary research has foundevidence suggesting that astragalus may havepotential benefits for the immune system, heartand liver. There are also specific com ponentsof astragalus that induce an enzyme knownas telomerase, which lengthens the ends ofDNA sequences in chromosomes, known astelomeres, which have been closely linked toaging by Nobel Prize-winning re search.

Not only do many herbs seem to help sup portthe healthy aging process, but they taste greattoo! There is no reason not to include moreof these delicious plants in your daily meals.The special subset of herbs known as spicesis currently a hotbed of cancer preven tion re -search, especially at the world-renowned MDAnderson Cancer Center in Houston, Texas.Turmeric, the bright-yellow spice that containscompounds called curcuminoids, is the center -piece of this research. Turmeric may also berelated to the dramatically lower incidence ofAlzheimer’s disease in the elderly populationof India, where this spice is rou tinely consumedas part of curry recipes.

So the next time you sit down to dinner, add afew extra herbs and spices to your fresh salador garnish your plate with edible protec tionagainst diseases associated with aging.

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Family Health


Dry Skin Problems and Vitamin C

Many people battle dry skin during the winter months, when the air is dry, andthey tend to drink less water. While creams and lotions can help moisturize skin from theoutside, there are other steps you can take to nourish skin from the inside out.

Remember, drinking more water during theyear’s colder months can help prevent dehy -dration, which will, in turn, help keep skinfeel ing smooth and supple. Including morevitamin C-rich foods in the diet may help aswell, because the vitamin is widely believedto help keep skin firm and smooth.

The body uses vitamin C to form collagen, aprotein that acts as a sort of glue holding theskin together. Moreover, collagen and a simi -lar compound called elastin are responsiblefor maintaining your skin’s elasticity. Whenyou stretch your skin by pinching it softly andsee it snap back into place smoothly, you areseeing the effects of collagen and elastin.Without them, your skin would become wrink -led and sagging.

Vitamin C also plays an important role in help -ing heal wounds, which makes the vitaminimportant for helping the body properly healthe many minor cuts and scrapes we allexperience. This protection can be of extrabenefit during the colder times of the year,when we are more prone to accidentally injur -ing ourselves when scratching dry patchesof skin.

Many of vitamin C’s youth-promoting effectson skin may be due to its antioxidant pro -perties, which help protect against ultravioletrays and other free radical attacks. Vitamin Cand other antioxidants protect against oxi da -tive damage and free radical attacks. Without

a supply of antioxidants, free radicals tend to accumulate in the skin, becoming moreconcen trated as we age. This accumulateddamage can cause the skin to look and feelolder than it actually is.

Vitamin C is a great antioxidant on its own, butits power can be increased dramatically whencombined with oligomeric proantho cyanidins(OPCs). These superpotent antioxidants, foundin grape seeds and pine bark, are among themost powerful free radical scavengers cur -rently known. And when taken at the sametime as vitamin C, OPCs can drastically in -crease the effectiveness of vitamin C, offer ingskin even more protection against free radicalattacks.

The body can neither make vitamin C on itsown nor store the antioxidant-rich vitamin forlater use. Therefore, vitamin C must be rou -tinely replenished by dietary means andsupplements when necessary. Most citrusfruits and fruit juices made from citrus con -tain high levels of vitamin C. Cantaloupe, kiwi,strawberries, blueberries and watermelonare other fruits rich in the vitamin. A few vita -min C-rich fruits and vegetables are broccoli,tomatoes, green peppers, sweet potatoes,cauliflower and leafy green vegetables suchas spinach.

Vitamin C can be a great tool to help keepyour skin smooth and healthy, but it isn’t theonly skin-friendly nutrient. Sulfur (especially in

the form of methylsulfonylmethane, abbrevi -ated as MSM), omega-3 fatty acids, vitaminsA and E, lycopene, alpha-lipoic acid, zinc,selenium, copper, and manganese are allnutrients that help keep skin healthy. But thislist is far from exhaustive. Fortunately, a healthydiet that includes a wide variety of differentfresh fruits and vegetables, herbs, and spiceswill help provide the body with all the nutrientsit needs for optimum skin health.

Many of us take our skin for granted. We don’tstop and think about how it is actually a vitalorgan that is continuously carrying out avariety of life-sustaining functions. It’s alsoone of the first things people notice whenmeeting you for the first time. When thinkingabout your own wellness, don’t forget aboutthe health of your skin. For optimum skinhealth, be sure to eat a diet that includesplenty of fresh water and vitamin C-rich foods.If you take care of your skin, it will help takecare of you.

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What parts of my body arevulnerable to free radicals?

Free radicals can accumulate in any part of your body. Damage occurs in cellmembrane struc tures and mitochondria and to proteins and lipids inside cells.They can even attack our DNA. But some places seem more prone to free radicalbuildup and the resulting oxidative stress. How ever, you don’t need to worry aboutthe damage from free radicals if your diet contains enough antioxidants andyou pay attention to the manage ment of stress you have day by day. These antioxi -dants are able to stop or limit the chain reactions that cause oxidative stress. Adiet that is rich in fresh fruits and vegetables, herbs, and spices, combined witha generally healthy life style and the avoidance of tobacco and excess alcoholconsumption, will go a long way in help ing ensure that your body is given ampleamounts of antioxidants.

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Ask The Expert

What are prebiotics?To understand prebiotics, you must first know whatprobiotics are. The term “pro biotics” refers to a groupof differ ent strains of bacteria that colonize the humandigestive tract. These bene fi cial bacteria, such asLactobacillus acidophilus, Bifido bacterium bifidumand Lactobacillus salivarius, aid in diges tion, helppromote a healthy acid/alkaline balance in the colon,work with the immune system, and compete forresources with unhealthy bacteria and microorga -nisms. Because they are living organisms, probioticsneed food to survive.

The term “prebiotics” refers to the nutri ents that helpprobiotics grow and thrive. Maltodextrin-soluble fiberand other fibers are often called prebiotics becausethey feed beneficial colon bac teria. It may seemgross that there are trillions of microscopic organ -isms living in your gut, but they are actually good foryou, and a healthy diet high in fiber will provide themwith the pre biotics they need to help keep youfeeling healthy.

Will exerciseharm or helpmy joints?As a general rule, most exercises willhelp promote healthy, elastic joints.There are exceptions, though, and ifyou are experiencing joint pain, youshould see a doctor before starting anew exercise routine. That said, flexi -bility exercises such as stretch ing, yogaand tai chi all help promote strong,healthy joints. And remember, the moreyou use your joints, the longer they willstay flexible and mobile. A sedentarylifestyle is un healthy for a wide varietyof reasons—one such reason being that it can have negative effects on jointhealth.




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