Bitter melon has an intriguing name, but its evolution from odd-looking edible fruit to a plant medicine perfectly suited for modern times is even more intriguing. A member of the cucurbit or gourd family, bitter melon (Momordica charantia) is native to Africa and Asia and is grown and used as a multifunctional vegetable in tropical, subtropical, and temperate climates, predominately in India and China. It is a vigorously growing vine with palmate leaves and clasping tendrils which support its numerous cone-shaped, knobby skinned fruits which turn from green to gold as the fruit ripens and bitterness peaks.

Bitter melon’s history of use as a food and medicine is rooted in East India, where it is known as kerala or bitter gourd. As a traditional medicine, bitter melon has been used to treat diabetes, high blood pressure, obesity as well as bacterial and viral infections. In fact, in parts of the world where access to western therapies, such as insulin injections and oral hypoglycemic medications are not affordable or available, bitter melon is vital to preventing and treating diabetes.

Research on bitter melon suggests that the whole fruit, its seeds and leaves all contain health-promoting nutrients as well as potent phytochemicals including phenolic compounds (flavonoids), alkaloids (momordicine), steroidal saponins (charantin), and insulin-mimicking polypeptides (known as p-insulin). These functional components support the body in many ways – enhancing antioxidant levels, which can decrease signs of aging, reducing blood sugar and cholesterol levels, and regulating intestinal flora. With metabolic syndrome on the rise throughout developed countries, bitter melon is gaining recognition as a pharmacological powerhouse which may reduce the incidence of chronic illnesses like diabetes and cardiovascular disease.

Polypeptide-p is a naturally occurring, insulin-like, hypoglycemic protein found in bitter melon seeds which when isolated and administered subcutaneously has been shown to lower blood glucose levels similar to the diabetes medication Metformin. Studies on bitter melon’s hypoglycemic effects indicate that its mechanism of action includes repairing damaged pancreatic β-cells, which increases insulin and insulin sensitivity. They also show that bitter melon can block the enzyme glucosidase, inhibiting the absorption of glucose. Other phytochemicals in bitter melon include flavonoids, saponins, tannins, triterpenes, and alkaloids. These can positively affect total cholesterol levels by increasing Apolipoprotein A1, which is associated with synthesis of HDL, the “good” cholesterol.

Additionally, bitter melon’s phenolic compounds are largely responsible for its formidable antioxidant power. By increasing catalase and levels of reduced glutathione, bitter melon appears to inhibit stress-induced lipid peroxidation, which is associated with aging, high cholesterol, and neurodegenerative diseases. Incredible! Not only does bitter melon enhance antioxidant status, emerging research indicates it may even suppress fat accumulation and release fat from adipose tissue which can promote healthy weight and further contribute to healthy aging.

When used as an herbal medicine, bitter melon is most often administered in one of four forms: fruit juice, freeze-dried powder, entire fruit, or capsule. If the idea of including a plant named bitter melon into your meal plan doesn’t whet your appetite, Peoples Rx has bitter melon available as single herb caplets and as part of a polyherbal formula called GlucoCare, both manufactured by Himalaya Herbs, a well-known GMP-certified supplier of high quality Ayurvedic herbs. One precaution, if you are currently taking diabetic medications, please consult your healthcare provider prior to use. If not, consider incorporating bitter melon into your metabolic wellness protocol today. You may be surprised by the results!

Author:
Jenny Perez is an Herbalist and Wellness Specialist at Peoples Rx. She received her Herbal Sciences degree from Bastyr University and has been an herbal educator and horticulturist for more than 15 years. Jenny has a passion for research and writing and helped develop the Food as Medicine article series for the American Botanical Council, contributing content for more than twenty articles. She teaches herbal pharmacy and compounding at the Wildflower School of Botanical Medicine and is the lead instructor for the Permaculture for Herbalists series.

References

Saeed F, Afzaal M, Niaz B, Arshad MU, Tufail T, et. al. Bitter melon (Momordica charantia): a natural healthy vegetable.  International Journal of Food Properties, 2018, 21:1, 1270-1290.

Liu Z, Gong J, Huang W, Lu F, and Dong H. (2021) The Effect of Momordica charantia in the Treatment of Diabetes Mellitus: A Review. Evid Based Complement Alternat Med. 2021; 2021: 3796265.

Leung L, Birtwhistle R, Kitecha J, Hannah S, et.al. Anti-diabetic and hypoglycemic effects of Momordica charantia (bitter melon): a mini review. British Journal of Nutrition. 2009, 102, 1703-1708. 

Have you been hearing more about blood clots in the news lately? Anytime we cut ourselves, we’re certainly grateful for our ability to clot and stop bleeding. However, if clotting happens in a healthy, non-traumatized vein, the result is a potentially life-threatening pathology called venous thromboembolisms (VTEs) or blood clots. Blood clots are the end result from coagulation, when platelets aggregate or stick together to make a fibrin-mesh plug. When pieces of these clots break off (becoming embolisms), they can travel to capillaries in the brain, heart, kidney, lungs, or limbs, which can result in stroke, heart attack, or pulmonary embolism. The Center of Disease Control has reported that as many as 900,000 Americans each year are affected by VTE. 

When a blood clot forms in the deep veins of the pelvis, lower leg, or thigh, they are called Deep Vein Thrombosis (DVT). The ominous signs of a DVT are swelling, pain, and redness of usually one leg. Medical care should be sought immediately if you even suspect this; imaging and treatment measures to be sought urgently. 

Risk factors for clots include being immobile (long car or plane rides) or overweight, smoking, taking oral birth control pills, not exercising, having cancer, and enduring a long surgery. Once you have had one VTE, you are at a higher risk for forming these again. Other than the lower leg signs, relatively few symptoms or signs exist for letting you know about VTEs. Diseases like atherosclerosis (hardening of the vessels), cardiac arrhythmias, and blood clotting disorders like Factor V Leiden and antiphospholipid syndrome also put you at a higher risk for VTEs. 

Fortunately, a simple, inexpensive blood test exists that can help you track VTEs – the D-Dimer. When a blood clot begins to dissolve, D-Dimer (a protein) is released. It is named for the two “D” shaped fragments that make up its structure. The presence of the D-Dimer confirms that thrombin and plasmin formation has occurred and a clot exists.(1) If you have increased risk factors, using the D-Dimer test is a vital tool. 

A normal D-Dimer is less than 0.4 mcg/mL or 250 ug/L. Most labs will report the mcg/mL, but watch those units or you can misinterpret the results. Due to molecular structure, there are few ways a D-Dimers can be false positive – for example, rheumatoid factor (a blood test that confirms rheumatoid arthritis), CA-125 (a tumor marker for ovarian cancer), various estrogen therapies and even the estrogen elevations in pregnancy may give a false positive D-Dimer. A D-Dimer will also often be positive after a surgery or trauma, just due to the normal healing of tissues from those events.(2)

D-Dimers can be run at any medical doctor’s office or lab center. At Peoples Rx, we partner with various labs to offer low-cost options for testing. The test costs around $50 (not counting the draw fee). If you have a positive D-Dimer and any risk factors, it is vital that you seek medical attention for imaging and treatment due to the potential for stroke and heart attack.

However, if life-threatening circumstances have been ruled out by your healthcare provider, supportive measures exist to help dissolve the clot.

• First, move. Exercise promotes circulation and this will support the body’s natural progression for dissolving the clot in a balanced way. People often get concerned about moving because they think that will break the clot loose and cause an embolism event; that really isn’t the case. When the clot gets too big, it is more likely to break off due to the size. Exercise will promote circulation (provided there is no trauma) and will actually dissolve the clot. (3)
  

• In addition to exercise, a few supplements have been reported to be supportive for dissolving blood clots. Grape Seed Extract has been studied in respect to coagulation time, clot formation, and clot firmness and shown to be “a promising nutraceutical in the prevention of cardiovascular thrombotic events caused by different mechanisms.”(4)
• Bromelain is an enzyme from pineapples that breaks down blood clots and reduces clot formation. It also has anti-inflammatory properties that improve blood viscosity (making it less sticky).(5) However, if someone has a pineapple allergy, bromelain may create inflammation, so this has to be watched.
• Two very powerful and promising enzymes that have surfaced in the last few years show great results for dissolving blood clots – Nattokinase and Lumbrokinase. Nattokinase comes from nattō, fermented soybean common in Japanese foods. This enzyme can degrade fibrin and plasmin, proteins involved in clot formation. Nattokinase also decreases the activity of clot-forming components in the blood (plasminogen activator inhibitors) and increases the level of elements that dissolve clots (plasminogen activators).(6)Lumbrokinase is even more effective than nattokinase. Lumbrokinase is a fibrinolytic enzyme (it breaks down fibrin) isolated from earthworms. Bulouke is the brand name of the lumbrokinase. Because it targets only fibrinogen and fibrin (blood clot components), it will work well in conjunction with medications like Coumadin or heparin.(7)

Lumbrokinase is even more effective than nattokinase. Lumbrokinase is a fibrinolytic enzyme (it breaks down fibrin) isolated from earthworms. Bulouke is the brand name of the lumbrokinase. Because it targets only fibrinogen and fibrin (blood clot components), it will work well in conjunction with medications like Coumadin or heparin.(8)

Balancing out the clotting cascade to stop VTEs can be done effectively by supplementation and working with your healthcare provider. The beauty of Grape Seed Extract, Bromelain, Nattokinase and Lumbrokinase is that they pose less of a risk for increasing bleeding times, meaning if you cut yourself, you won’t bleed excessively while taking these supplements. Contact us at Peoples Rx for more information regarding these therapies. 

By: AMY NELSON, ND*

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples North.

*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

References:

(1) Bounds EJ, Kok SJ. D Dimer. [Updated 2021 Jul 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431064/

(2) Fischbach FT, Dunning MB. A Manual of Laboratory and Diagnostic Tests. 8th ed. Philadelphia, NY: Williams & Wilkins; 2004.

(3) American Heart Association’s 4th Annual Conference on Arteriosclerosis, Thrombosis and Vascular Biology, Washington, D.C., May 8-10, 2003. News release, American Heart Association.

(4) Bijak M, Sut A, Kosiorek A, Saluk-Bijak J, Golanski J. Dual Anticoagulant/Antiplatelet Activity of Polyphenolic Grape Seeds Extract. Nutrients. 2019;11(1):93. Published 2019 Jan 5. doi:10.3390/nu11010093

(5) Pavan R, Jain S, Shraddha, Kumar A. Properties and therapeutic application of bromelain: a review. Biotechnol Res Int. 2012;2012:976203.doi:10.1155/2012/976203

(6) Weng Y, Yao J, Sparks S, Wang KY. Nattokinase: An Oral Antithrombotic Agent for the Prevention of Cardiovascular Disease. Int J Mol Sci. 2017;18(3):523. Published 2017 Feb 28. doi:10.3390/ijms18030523

(7) Jiang G, Zhang W, Peng M, Yan W. [Effect of lumbrokinase on patients with acute and moderate risk pulmonary thromboembolism]. Zhong Nan Da Xue Xue Bao Yi Xue Ban. 2017 Oct 28;42(10):1156-1162. Chinese. doi: 10.11817/j.issn.1672-7347.2017.10.005. PMID: 29093246.

(8) Jiang G, Zhang W, Peng M, Yan W. [Effect of lumbrokinase on patients with acute and moderate risk pulmonary thromboembolism]. Zhong Nan Da Xue Xue Bao Yi Xue Ban. 2017 Oct 28;42(10):1156-1162. Chinese. doi: 10.11817/j.issn.1672-7347.2017.10.005. PMID: 29093246.

If you are like most Americans, making plans to improve your health in the new year, you’re going to want to make sure you are taking these four foundational supplements that have countless health benefits.

Magnesium is my absolute top recommendation for people who are having trouble sleeping, perhaps a bit constipated and under a lot of stress. Natural Vitality Calm is an excellent choice if you’re looking to improve your overall response to stress and sleep better. The Natural Vitality Calm gummies are a great choice for families who may  have trouble sleeping or are experiencing stress. Have a kid who isn’t great at sleeping or perhaps a bit anxious? Try the gummies that can help put them at ease. Magnesium is an essential mineral, found in many foods such as dark leafy greens and nuts. It is utilized in over 300 processes in the body. Many of us do not get enough magnesium for our body’s needs through our diet alone so supplementing provides numerous benefits and those taking it may find they have less issues like muscle cramping and constipation. When trying Natural Vitality Calm, whether the powder or the gummies, start off slowly with half the suggested dose and work your way up to a full dose. If you take too much too soon, you may have loose stools which is a normal effect of magnesium citrate.

You’re probably already familiar with the benefits of fish oils and omega-3 essential fatty acids but are you taking a quality supplement? A poor-quality fish oil is bad for your health and could be giving you a dose of rancid oils that could promote inflammation. To combat inflammation and improve brain function and mood, take a high-quality omega-3 supplement like those made by Nordic Naturals. Not a fan of fish, but still want the benefits? Nordic Naturals Algae Omega is an excellent choice for omega-3s made from sustainably sourced microalgae. If you’re concerned about heart disease, Alzheimer’s, or dementia, consider supplementing with Nordic Naturals omega-3s now. Omega-3s can be very effective at reducing systemic inflammation related to heart disease and neurological diseases.

We all need a good multivitamin, but why? Most of us don’t eat a well-rounded diet that has all the nutrients we need. Yes, we should aim to get our essential nutrients through a healthy diet but it’s easy to fall short when much of the food we grow, even organic, has far less robust nutrient profiles than food grown just a couple generations ago. A high-quality multivitamin that’s easy to absorb like those made by New Chapter is a good choice. I often recommend the One Daily for women or men if people want an easy to take multivitamin. The vitamins and minerals in this formulation have been fermented which makes them easier to absorb and gentle on your digestive tract. This is also a good multivitamin for teenagers and young adults ready to switch from a kid multivitamin to a multi that offers more.

Probiotics are beneficial to anyone trying to stay in tip top shape. If your gut is healthy and balanced, so are you. At the root of many health issues is poor gut health and the notoriously inflammatory American diet can be very detrimental to our gut health. If your gut health is poor, so is your immune health, and so can be your emotional health. Are you taking a lot of medications and supplements for various symptoms but not getting the results you want? You may be missing the root cause, and that may be in your gut. One of the ways of improving gut health is by taking a quality probiotic like Dr. Ohhira’s 3-year and 5-year fermented probiotics by Essential Formulas. It is formulated by taking vegetables, mushrooms and seaweed and fermenting them for either three or five years which is based on a Japanese tradition. Not a fan of eating kimchi every day, but wanting the same benefits in a capsule? Try Dr. Ohhira’s probiotics. They contain prebiotics, probiotics and postbiotics which support the overall health of the gut, strengthening its defense against issues that could throw it out of balance.

I hope you have found this information helpful and I wish you the best on your health and wellness journey. Peoples Rx is a great one-stop shop to help you on your way. For a limited time, Natural Calm, Nordic Naturals Omega 3s and New Chapter’s multivitamins are on sale at a Peoples Rx near you!

Looking to dig in a little deeper and work with a practitioner that can help you improve your health in 2022? 

Naturopathic Doctor* Lauren Sanchez is accepting new patients at Infinity Wellness Center.

*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Passionflower / Passiflora incarnata

It’s hard not to be captivated by the generous display of the striking purple flowers that the Passion vine offers us. Attracting a multitude of butterflies and pollinators, Passionflower is a persistent fruit-bearing vine that can quickly take over. Also known as Maypop, Passionflower boasts over 500 different varieties and colors usually found in tropical and semi-tropical climates across the globe. Texas has its own native varieties of Passionflower, but the deep purple Passiflora incarnata is considered the ‘official’ variety most often used in herbal medicine for sleep and stress support.

Passionflower has food and medicinal roots amongst many Native American tribes in the Southeastern U.S. as well as with many Indigenous cultures of Central and South America. It is said that the Passionflower was one of the first plants identified by Spanish settlers arriving in Florida in the early 16th century who noted that the flowers were a symbolic reflection of the Passion of Christ, from which Passionflower gets its name. After its discovery it was brought back to Europe where it became widely cultivated and a staple amongst folk herbalists and naturopaths in Western herbalism.

If you deal with sleep issues, Passionflower may become your new best friend! In herbal medicine today, Passionflower is used as a nervine, sedative, and as an antispasmodic. One of the most popular uses for Passionflower is its ability to promote restful sleep, especially in cases of insomnia due to circular thinking. It works directly on the central nervous system and has been shown to help increase GABA in the brain. It is often combined with other sleep-promoting herbs such as Valerian, Hops, and Chamomile. Some clinical studies comparing pharmaceuticals to Passionflower blended with other sedative herbs have found it to be as effective, making it a safe alternative. It is also effective in menopausal insomnia, and works well when paired with Motherwort.

In addition to sleep, Passionflower is often relied upon to help calm and soothe which makes it useful in cases of generalized stress. It can be useful in cases of mild hypertension, and is also often used for muscle spasms and nerve pain.

Passionflower is safe for everyone, and you will see it often in formulas for children and even pets! Peoples Rx has a number of supplements to offer that include Passionflower. We carry the single extract tincture by Gaia Herbs, or combined with CBD in a blend by Herb Pharm. It is part of many sleep formulas such as Pure Encapsulation’s Best Rest formula, Wishgarden’s Sleepy Nights, as well as many others! Stop in and have a chat about Passionflower with any of our knowledgeable Wellness Specialists!

 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples Rx. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

 
 
Photo provided by Laurène Elliott-Deyris
**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com

Did you know that heart disease has been the leading cause of death in the United States for the last 80 years running? Currently, nearly half of adults in the U.S. have hypertension, or high blood pressure. Poorly managed high blood pressure leads to heart attacks and strokes, the main causes of medical disability. Sadly, only one in four adults with hypertension have their condition well controlled.

While a normal blood pressure reading is 120/80 mm Hg, elevated blood pressure is defined as greater than 130 mm Hg systolic (the first or upper number) over 80 mm Hg diastolic (the last or lower number). There are no concrete physical symptoms of hypertension, which is why it is known as the “silent killer.” The only way to know if you have high blood pressure is to get it checked regularly at a pharmacy, with your doctor, or with an automatic blood pressure cuff.
 

Causes of high blood pressure

High blood pressure is treatable and preventable! To understand this, let’s look at why it develops. As you age, the vascular system loses its ability to easily and efficiently dilate, or expand. Vessel walls lose their elasticity, becoming stiffer and more narrow. This increases the blood pressure for the system. But, age is not a pathology, and to merely deduce “getting older” as the only issue dismisses the whole pathophysiology of a problem. Younger people can have high blood pressure as well, given the circumstances. So, why else does hypertension happen?

Nitric oxide is a compound that dilates blood vessels and is attached to the amino acid arginine. As we accumulate oxidative damage through inflammation, poor nutrition, and stress, arginine is depleted in the tissue, making nitric oxide scarce. Lack of nitric oxide means vessels can’t dilate easily, causing them to lose elasticity and stiffen, which increases pressure. You’d think just giving arginine should solve the problem, but it does not.

Too much arginine in the tissues increases herpes simplex virus expression, so it is not the first amino acid of choice in people with this virus. Depleting arginine in tissues is actually associated with suppressing this virus.(1) Giving arginine doesn’t really create a consistent, steady state in tissue that well. The arginine precursor L-citrulline actually increases cellular arginine more efficiently in the tissues, without the risk of expressing herpes simplex virus. L-citrulline supplementation keeps arginine stores consistent, therefore optimizing nitric oxide in the tissue. This support better stabilizes blood pressure and decreases vascular stagnation, improving blood flow.
 

Stabilizing blood pressure

There are many other areas of focus to support healthy blood vessels and establish stable blood pressure. In addition to L-citrulline, advancing lymphatic drainage, improving heart efficiency, and healing endothelium (the inner lining of blood vessels) are effective strategies to optimize cardiovascular health.

Good lymphatic drainage reduces swelling in tissue, thus improving blood pressure, much like clearing a log-jam on a river. Exercise and movement, alternating hot and cold applications, and massage are three ways to help swollen tissue. In addition, grape seed extract has been proven to help lymph drainage. In one study of women with lower leg swelling due to sedentary conditions, grape seed extract was found to significantly reduce tissue edema (swelling caused by excess fluid).(2) When you clear swollen tissue you reduce stagnation, allowing better efficiency with your cardiovascular system.

Strengthening the heart muscle undoubtedly improves cardiac output, or the amount of blood the heart pumps through the circulatory system. Athletic, young hearts beat efficiently. Weaker heart muscles pump poorly and are associated with high blood pressure. Cardiovascular exercise certainly improves the muscular capability of the heart. Many people walk as exercise, which is a great start, but truly getting the heart rate increased and pumping actually conditions the heart better. In addition, herbs like hawthorne have a vast history in herbal medicine for improving cardiac output and exercise tolerance, and stabilizing energy levels.(3) Hawthorne is a popular tea that you can drink regularly, but you will also see it in many cardiovascular, herbal formulas.

Lastly, healing the inner lining of the blood vessels is vital for minimizing stroke and heart attack risk. Smooth inner linings improve blood flow, lower inflammation, and stabilize blood pressure. There are specific antioxidants that have affinity for blood vessels. Green coffee bean extract is rich in chlorogenic acids, antioxidants that support the delicate inner endothelium.(4)

The flavonoid quercetin is another potent antioxidant that inhibits inflammatory signals harming blood vessels. It is known for its ability to improve endothelial cell dysfunction by maintaining normal inflammatory balance in specific pathways.(5) Think of antioxidants as cellular helpers, cleaning up damage and supporting cell chemistry.

As you can see, many supportive measures can be utilized to help improve your blood pressure. Two really great, all-encompassing products are NuMedica’s NOVA and OrthoMolecular’s CitraNOX. NOVA is an L-citrulline botanical formula that improves the utilization and tissue levels of nitric oxide, while CitraNOX is a product that focuses on endothelial function in addition to L-citrulline support.

Most people with high blood pressure don’t know they have it. Make sure you monitor this health marker regularly for yourself and seek your doctor’s care. Improving your ability to vasodilate (widen your blood vessels), strengthening your heart’s pumping ability, and healing blood vessels are great ways to love on your cardiovascular system. Stop by Peoples Rx today to learn more about these supportive products. If you have more extensive cardiovascular issues, work with one of our amazing practitioners by calling 512-219-8600 to schedule a free meet-and-greet today.

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples Wellness Center.

*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.
 
 

1. (Griffith RS, DeLong DC, Nelson JD. Relation of arginine-lysine antagonism to herpes simplex growth in tissue culture. Chemotherapy. 1981;27(3):209-13. doi: 10.1159/000237979. PMID: 6262023.)
2. (Sano A, Tokutake S, Seo A. Proanthocyanidin-rich grape seed extract reduces leg swelling in healthy women during prolonged sitting. J Sci Food Agric. 2013 Feb;93(3):457-62. doi: 10.1002/jsfa.5773. Epub 2012 Jul 2. PMID: 22752876.)
3. (Koch E, Malek FA. Standardized extracts from hawthorn leaves and flowers in the treatment of cardiovascular disorders–preclinical and clinical studies. Planta Med. 2011 Jul;77(11):1123-8. doi: 10.1055/s-0030-1270849. Epub 2011 Mar 7. PMID: 21384315.)
4. (Watanabe T, Arai Y, Mitsui Y, Kusaura T, Okawa W, Kajihara Y, Saito I. The blood pressure-lowering effect and safety of chlorogenic acid from green coffee bean extract in essential hypertension. Clin Exp Hypertens. 2006 Jul;28(5):439-49. doi: 10.1080/10641960600798655. PMID: 16820341.)
5. (Sanchez M, Galisteo M, Vera R, Villar IC, Zarzuelo A, Tamargo J, Pérez-Vizcaíno F and Duarte J. Quercetin downregulates NADPH oxidase, increases eNOS activity and prevents endothelial dysfunction in spontaneously hypertensive rats. Journal of hypertension. 2006;24:75-84.)

Holy Basil / Ocimum sanctum

Holy Basil, also known as Tulsi, is a must-have in any herbal medicine cabinet! It has been revered as one of India’s most sacred and powerful plants for over 3,000 years, and it holds a sacred place in the Ayurvedic tradition as an herb that helps to nourish a person’s growth and promote long life.

In Sanskrit the name Tulsi means “beyond compare” and it is also referred to as an elixir of life; the mother medicine of nature and the queen of herbs in the Hindi culture. Besides being used in daily ritual, it is often planted at the entrances of homes and temples. It was chosen to be planted around the Taj Mahal, not only for its sacred properties, but for its anti-pollutant and antioxidant properties in an attempt to minimize air pollution.

Like many herbs, Holy Basil is a perfect example of a plant that holds ancient knowledge and provides us with solutions to modern problems. Similar to its Ayurvedic companion Turmeric, Holy Basil offers such a wide variety of medicinal uses, it will have you asking, “What can’t Holy Basil do?” It is most commonly used as an adaptogenic herb, which when taken long term, can help balance cortisol levels and support our body’s response to the daily stressors of day-to-day life.

Holy Basil is fantastic for soothing the nervous system and is gentle enough to be taken daily or taken as needed. There have been many clinical studies showing it to be effective in reducing overall anxiety levels. It is also shown to have a positive effect on cognitive health, enhancing cerebral circulation and memory. It’s a great herb to consider for brain fog and pairs well with other cerebral stimulants such as Rosemary, Ginkgo Biloba, or Bacopa. Holy Basil can also be helpful in cases of stuck or stagnant digestion, can normalize blood sugar, and can be protective against cardiovascular disease.

Native to India and Southeast Asia, Holy Basil is in the same plant family as culinary basil and mints, and it thrives here in the Texas heat. It makes a lovely addition to your culinary herb gardens, smells wonderful, and its lovely purple flowers attract bees and pollinators alike! It can easily be harvested fresh or dried for a tasty herbal beverage.

At Peoples Rx, we carry the Organic India brand Tulsi tea blends, as well as Gaia’s Holy Basil capsules or their Adrenal Health daily support formula. You’ll also find it in Herb Pharm’s Anxiety Soother tincture. This queen of the herbs would make a great gift to any mom this Mother’s Day! Stop by any Peoples Rx location and learn more about this wonderful plant and what it can do for you!

 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples Rx. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

 
 
Photo credit: Laurène Elliott-Deyris
**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com

“Just take some magnesium!” People are told to take magnesium, but don’t really receive proper guidance on what type, how much, and which way to take this important mineral. More guidance is needed! Magnesium cannot exist by itself; it must be bound to something, usually an amino acid. That amino acid determines the action of the magnesium, so it’s imperative to know why you are actually taking magnesium in the first place. You certainly don’t want to take the laxative magnesium if you are trying to stop your leg cramps!
 

What is Magnesium anyway?

Magnesium (Mg) is a cofactor for more than 600 different processes in the body–from muscle contraction and relaxation to DNA and RNA production, nerve function, energy production, and blood glucose control. Clinically, it is used for muscle cramps, restless legs, high blood pressure, constipation, and calming the nervous system. Insulin resistance in diabetes has a direct relationship to low magnesium levels.
The recommended requirement for magnesium consumption is 300-400 mg per day. Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich food source, as are avocados, pumpkin seeds, and almonds. Getting enough magnesium for your body is a factor of healthy digestion, how well you absorb minerals, and how much your body is demanding the magnesium.
 

Why do we become magnesium depleted?

Inflammation, stress, exercise, diarrhea, leaky gut, and sweating all deplete magnesium. If your digestion isn’t optimal (meaning strong stomach acid, good pancreatic output, and healthy intestinal tissue), then magnesium is poorly absorbed. Adequate vitamin D levels are needed for magnesium absorption from the gut, so when our serum levels fall below 50, magnesium won’t get picked up, despite your leafy green intake.

Magnesium absorbs well through the skin, but with this method the exact quantity or milligrams one absorbs cannot be fully determined. Epsom salt baths (magnesium sulfate) and magnesium lotions, gels, or oils (usually magnesium chloride) can be a great way to apply magnesium if someone needs to bypass digestion or is just generally sensitive. Topical forms or epsom salts are great for muscle tension or spasm. But in certain cases, both oral and topical applications need to be used to fully support the depletion.
 

How do I find the best kind of magnesium for ME?

Remember, what magnesium is bonded to is actually the most important determinant for the magnesium you need. There is really no “toxic” dose of magnesium. If you take too much of any form, you would simply get a loose stool. Just discontinue taking the magnesium and the bowel movements should return to normal within 24-48 hours. You can resume your magnesium; just take less of it. Listed below are the various types of magnesium and the role they fulfill.
 

Magnesium Oxide

Magnesium Oxide (MgO) is the magnesium bonded with an oxygen molecule. This compound is the least absorbed form of magnesium, meaning much of it stays in the bowel, making it the best laxative form of magnesium. It is also used as an antacid for indigestion and is the most concentrated elemental magnesium per dose, so you don’t have to take much of this to increase your magnesium levels. That said, a loose, watery stool is very common when taking too much, which can be easy to do. MagO7 from Aerobic Life contains very concentrated magnesium oxide, the most potent laxative magnesium.
 

Magnesium Citrate

This is one of the most common forms of magnesium on the commercial market. Magnesium is bonded to citric acid, which is absorbed in tissue using osmosis. Citrate is a larger molecule than oxide, so there is less magnesium by weight than in the oxide form. Because it pulls water into the bowel, magnesium citrate is also used for laxative purposes; it just may be better tolerated than MgO with less watery-diarrhea effect at low dosages. It is a little easier to titrate for laxative purposes. Pure Encapsulations’ Magnesium Citrate is very basic and concentrated enough per capsule so that you don’t have to take many caps to get to a therapeutic dose.
 

Magnesium Glycinate and Magnesium Amino Acid Chelate

The amino acid glycine has various roles in the body. Glycine is used for the nervous system as a calming neurotransmitter, enhancing magnesium’s natural relaxation properties. This makes magnesium glycinate the pick for settling down the nervous system and promoting parasympathetic tone. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. Every formula is different, so if you need just a general magnesium formula for a multitude of issues, the amino acid chelate could be the way to go. Magtech from Magtein is a very popular combination formula that is used for general magnesium support. It is a powdered formula that mixes easily in water.
 

Magnesium Taurate

Magnesium Taurate is certainly the pick for calming down blood pressure and regulating heart rhythm. Taurine is an amino acid that is known to support cardiac muscle and enhance the quality of contractions. Cardiac cells have the highest concentration of taurine receptors. When taurine binds to these receptors, magnesium floods into the cell. Magnesium helps the heart muscle relax and helps blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Cardiovascular Research’s Mag Taurate is highly concentrated and well priced.

Magnesium L-threonate

This form effectively crosses the blood brain barrier and has recently been studied for uses such as patients with Alzheimer’s disease, dementia, ADD, ADHD, and brain injury recovery. A research study published in the medical journal Neuron reported that magnesium threonate creates improvement in learning abilities, brain fog, and both short and long-term memory. Additionally, it has the same benefits as any other magnesium, including enhancing sleep quality. OptiMag Neuro from Xymogen and iMagT from Magtein are two formulas of magnesium threonate that have been used with success for cognition support.

 
Let the knowledgeable wellness team at your favorite Peoples Rx location help choose the most suitable magnesium for you and your needs. And if a drinkable or gummy magnesium is up your alley, now is the time to stock up on Natural Vitality’s CALM products. They are 25% off throughout April!

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples North.
 
 
*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Most people don’t think about their gallbladder until extreme pain hits them in the abdomen, particularly the right upper quadrant. Imaging and liver function tests often reveal gallstones or sludge and depending on the severity, removing the gallbladder may be recommended. But making diet and habit changes sooner rather than later makes a big difference for this little but important organ.

Why do we need a gallbladder anyway?

The main job of the gallbladder is to concentrate bile, a substance that helps you break down fat and absorb fat-soluble vitamins (D, E, A, and K). Vitamins D and A support a healthy immune system and help us fight viral infection. Healthy fats are also the main nutrition source for the brain and nervous system. Poorly absorbing nutritional fat negatively impacts cognitive health over time, increasing risks for dementia.
 

Bile is an exit route

Bile is the dumping ground for cholesterol, bilirubin, toxins, and bile salts. Cholesterol, a fatty signalling molecule in your blood, is dissolved in bile. Elevated LDL (or bad) cholesterol predisposes gallstones’ formation and weakens the bile. Gallstones are most commonly cholesterol stones but increased bilirubin can also create stones, just to a lesser degree. Bilirubin, the breakdown product from old red blood cells, is why your stool is brown. When stool is grey or light yellow, usually this indicates an obstruction along the bile route of the liver and gallbladder to the small intestine. This is a serious medical issue requiring urgent care.

Bile is a drain for many detox pathways from the liver and is possibly the main way we remove toxins from the body. Not having a gallbladder means the bile is not concentrated and weak, which impacts detox capability. Not to mention, bile is very alkaline–the opposite of stomach acid which brings balance from the harsh acidic environment. Weak bile usually goes with poor nutrient absorption.

Bile salts have antibacterial and antifungal properties that break down unwanted microbes from food and prevent intestinal inflammation and overgrowths of unhealthy gut flora. These salts are actually made from cholesterol. Certain medications like oral birth control and NSAIDS (acetaminophen, ibuprofen, and others) actually disrupt the bile salt formation and bile composition and increase risks for gallstone formation.1
 

Don’t let your bile weaken

When bile weakens you will see increased irritable bowel syndrome and SIBO (Small Intestinal Bowel Overgrowth) symptoms such as gas, bloating, nausea, diarrhea, or constipation. Supporting the alkalinity of the bile, decreasing cholesterol, and stimulating stomach acid and digestive enzymes are keys to preventing gallstones and promoting fat and nutrient absorption.

Supplementing with ox bile is an effective way to support bile composition. Products like Lipotropic Complex by Integrative Therapeutics, Digestzyme by Designs for Health, and Cholacol by Standard Process are commonly used. People who have had their gallbladders removed especially need to strengthen their bile because they are missing the organ responsible for doing so. This will drastically improve fat absorption, support liver detox, and increase fat-soluble vitamin absorption.

A non-animal source of bile support comes from the bitter herbs, the stars being dandelion root, burdock root, milk thistle, and artichoke. Biliven from Premier Research Labs is a favored vegan source for these herbs. These can be consumed as a tea, but know that bitter herbs are just that–bitter. If you tolerate the bitterness of coffee, this may not bother you. If you dislike the flavor, they exist in capsule form too!
 

Don’t gallbladder flush

Once a stone has developed in the gallbladder, flushing it out is actually a dangerous idea. If lodged by the common bile duct, stones create acute pancreatitis and a life-threatening situation where the pancreas cannot secrete its digestive enzymes properly and actually digests itself. Remember, gallstones formed gradually, so resolving them gradually is the more appropriate pace. Stone-dissolving protocols with the herb Chankra Piedra (like Royal Break Stone) exist, but they are used over the course of several weeks. In addition, you do have to stop the conditions that created the stone in the first place. Diet changes are paramount.
 

Eat right and exercise

Sugar, alcohol, dairy, grains, and processed foods are all really hard for the liver to handle which does weaken bile. The liver loves dark leafy greens, beets, bitter flavors, and foods rich in antioxidants, not to mention omega-3 fatty acids found in fish, olive oil, nuts, and seeds.

Exercise actually helps circulation through the liver. Sedentary lifestyle leads to liver stagnation and gallstone development. Accumulation of abdominal visceral fat, a more inflammatory fat, will damage tissue by concentrating free radicals and inhibit blood flow for the liver.

Losing abdominal fat will improve blood flow to hepatic tissue and reduce risks for gallstone formation. A similar phenomenon is seen post-pregnancy. Postpartum women have higher risks for gallbladder attack because for 40 weeks they have been sharing abdominal space with a fetus that has been impeding blood flow to all the abdominal organs, especially liver and gallbladder.

Don’t let intense pain be the first time you think of your gallbladder. Develop a taste for bitter herbal teas, leafy greens, and vegetables, and really watch the Standard American Diet intake. If that isn’t happening well in your diet habits, commit to a supplement that works best for you and keep it in your daily routine. Lastly, move yourself! Break the chain to your desk, TV, and easy chair and invite blood flow! Supporting yourself in these simple ways will let you and your gallbladder live happily ever after.

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples North.
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.
 
 
1. (Etminan M, Delaney JA, Bressler B, Brophy JM. Oral contraceptives and the risk of gallbladder disease: a comparative safety study. CMAJ. 2011;183(8):899-904. doi:10.1503/cmaj.110161) (Sterling, R.K., Shiffman, M.L., Sugerman, H.J. et al. Effect of NSAIDs on gallbladder bile composition. Digest Dis Sci 40, 2220–2226 (1995). https://doi.org/10.1007/BF02209010)