“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 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.

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.
 
 
*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)

With February being American Heart Month, we want to take some time to talk about nitric oxide and its relationship to cardiac health! A nitric oxide supplement like Neo40 is a great way to support your heart and all of its ever-important functions. But first, a brief science lesson!

Why Nitric Oxide?

As you may know, nitric oxide is a gas our bodies need to relax our blood vessels. There are three major benefits to relaxing our blood vessels.

1. Less resistance to blood flow, which supports a healthy blood pressure.
2. A heart that is more efficient at circulating blood throughout our bodies, thereby promoting overall cardiovascular health since the heart doesn’t have to work as hard.
3. Improved blood circulation, bringing along essential components like nutrients and oxygen to our cells, as well as removing damaging products from our cells. This supports our overall health and promotes healing.

Nitric oxide is so important to our health, in fact, that the discovery of its role as a “signalling molecule in the cardiovascular system” was awarded the Nobel Prize in 1998.

We generate nitric oxide from the inner lining of our heart and blood vessels, called the endothelium, but it is constantly being utilized by our bodies and must be replenished. It’s also synthesized from our diet and produced when we exercise. This added nitric oxide helps maintain a healthy endothelium, which in turn generates more nitric oxide. It’s a very important cycle!

Green leafy vegetables and beets contain nitrates which are converted to nitric oxide by bacteria on our tongues. When we don’t exercise regularly or eat sufficient amounts of nitrate-containing vegetables, or we use mouthwashes which can destroy the bacteria in our mouths, our levels of nitric oxide can be depleted. Additionally, as we age we lose the ability to synthesize nitric oxide as efficiently as we did when we were younger.

How To Maintain Nitric Oxide Levels

Neo40 is a patented form of nitric oxide derived from beets…yes, beets! A premium quality supplement, Neo40 helps to maintain the nitric oxide levels we need to support healthy blood pressure, heart and cardiovascular health, and ensure we have efficient blood circulation to our cells to promote overall health. It is synthesized from beets and scientifically tested to show the product provides significant cardiovascular benefits.

This month, you’re in luck! Neo40 is on sale throughout February for 20% off. If you’ve got additional questions about it and how it could benefit your overall health, chat with a knowledgeable member of our wellness team. We’re here to help!
 
Dr. Lynn Roper has been with Peoples Rx for almost 30 years, and has a PhD in Neuropharmacology from UT Austin. You’ll currently find her as the Pharmacist in Charge at Peoples Westlake. Her passion in compounding is anything that supports brain function without side effects. Lynn is passionate about working with doctors to find compounded medications that enhance the quality of life for children and young adults with spectrum disorder, ADHD, and more.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Hawthorn / Crataegus spp.

February is American Heart Month, and there’s no better herb to talk about for the heart than Hawthorn!

Hawthorn grows as a thorny, shrub-like tree with little red berries. It’s not generally seen in the south, as it is native to the northern hemispheres of North America, Europe, and Asia. In Western herbalism, it is known as one of the primary heart tonics. The leaf, flower, and berry of the Hawthorn tree are revered and utilized by ancient healing traditions across the globe.

Hawthorn berries are what we most commonly see in herbal preparations, either alone or in blends with other cardio tonics. It has many supportive actions for the body, the most significant being that it’s a superfood for the heart. Like all dark berries, Hawthorn is full of flavonoids–antioxidants that scavenge free radicals in the body to help reduce cellular oxidation and negative effects of inflammation.

Hawthorn can also be used to prevent blood vessel damage, regulate blood pressure, and improve overall circulation while strengthening the heart muscle itself. As a tonic, it is restorative to the tissues of the entire cardiovascular system. There have been extensive clinical studies out of Europe on Hawthorn, showing everything from lowering serum cholesterol, to support for congestive heart failure. If you or a family member have heart issues or a history of heart disease, it’s worth considering adding Hawthorn to your daily supplement regimen.

In addition to it being a powerhouse for the cardiovascular system, Hawthorn is also a wonderful tonic for the nervous system! It is calming and relaxing, and can be used throughout the day without making you feel tired or low in energy. Regular use can benefit the mood, and help smooth out the rough edges of an overactive nervous system. It works well with other herbs like Motherwort, Passionflower, and Cacao.

All Peoples Rx stores carry Hawthorn berry in a variety of preparations, from capsule of the berry alone to cardiovascular blends, and tincture blends for stress support. My favorite to suggest to customers is Gaia’s Hawthorn capsules or WishGarden’s Liquid Bliss tincture, which is a lovely blend to help nourish the nervous system. Stop in your favorite Peoples Rx location and chat with a Wellness Specialist to see how Hawthorn might benefit 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

Did you know that many common pharmaceuticals can deplete nutrients from the body? Some side effects that can occur with certain medications stem directly from their effects on our nutrient status.

According to the Drug-Induced Nutrient Depletion Handbook—an evidence-based reference book written by pharmacists trained in clinical nutrition—drugs can cause these depletions by altering the absorption, synthesis, storage, and excretion of various nutrients.

Many people already know about certain cholesterol medications depleting the critical antioxidant CoQ10. In fact, numerous patients who take these medications have been instructed to take CoQ10 by their cardiologist because the heart, brain, and muscles tend to struggle when the body is depleted.

What’s less commonly known, however, is that CoQ10 is also depleted by blood pressure medications, blood thinners, diuretics, diabetes drugs, antibiotics, antivirals, and even acid blockers.

Here are some other common medications and the nutrients they can deplete.

• Lisinopril: Zinc, Magnesium, and Calcium
• Carvedilol: CoQ10, Melatonin
• Levothyroxine: Iron, Calcium
• Amlodipine: Melatonin, Potassium, Vitamin D, Calcium
• Metformin: CoQ10, Folate, B6, B12
• Hydrochlorothiazide: CoQ10, Magnesium, Phosphorous, Potassium, Sodium, Zinc, B1, B2, B3, B6, Vitamin C, Folate
• Birth Control (estrogens and medroxyprogesterone): Magnesium, B1, B2, B3, B6, B12, Vitamin C, Zinc, Folate, Selenium
• Fluoxetine: Folate, Iodine, Selenium, Melatonin
• Sertraline: Folate, Selenium
• Aspirin: Folate, Iron, Potassium, Sodium, Vitamin C, Calcium, B6

Take a look at all the medications you are currently taking, and make a list of which nutrients are being depleted by each one. In some cases, patients may have several drugs depleting the same nutrient. Look through your list for double, triple, or even quadruple depletions and focus on those first. Bring your list into Peoples when shopping and ask to speak with a pharmacist–they’ll help you figure out which nutrients need to be tended to first and how to do so.

If CoQ10 is at the top of your depletion inventory, which is very common, ask a Peoples Wellness Specialist to recommend a high potency, high bioavailability CoQ10. There are many to choose from at Peoples and they’ll help you make the right decision for you.

If you’re interested in figuring out which of these nutrients you may want to supplement with, you might want to book a consultation with one of our practitioners. When supplementing, it’s best to work directly with a professional in order to ensure that everything is being done safely and taken in the right form and dose in order to best support your health.
 
Matt Dorsey, BSc, MAcOM, LAc is an integrative medicine consultant, licensed acupuncturist, and doctoral candidate who draws from his studies in East Asian Medicine, Acupuncture, Medical Herbology, Clinical Nutrition, Psychology, and Pharmacology to help his patients regain their health in the most well-rounded way possible. Some of his specializations include autoimmune disease, depression, anxiety, chronic pain, chronic fatigue syndrome, cardiovascular disease, and mitochondrial optimization. For more from Matt on drug-induced nutrient depletions, check out www.NutrientDepletions.com. You can also hear Matt talk about nutrient depletions on the Cultivate Wellness Podcast.
 
 
Sources:
1. “Drug-Induced Nutrient Depletion Handbook” by Ross Pelton, RPh, PhD, CCN, James B. LaValle, RPh, DHM, NMD, CCN, Ernest B. Hawkins, RPh, MS, and Daniel L. Krinsky, RPh, MS.
2. “Drug Muggers” By Suzy Cohen, RPh
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

After the rush of the holidays and indulgent foods, let’s take some time to rest, digest, and zoom in on a category of herbs called Bitters or Digestive Bitters. You may have heard of a few famous brands of bitters that are used as a flavorful addition to cocktails, but before the cocktail, these bitters were marketed for medicinal purposes.

The use of bitters can be traced back 2,000 years when wine was infused with roots, barks, and spices, and used as a digestive aid. Our modern diet is lacking in the bitter flavor, so it’s important to add it back in, whether by taking a tincture of bitters before every meal or incorporating more dandelion greens and arugula to our salads.

Bitters are herbs and foods that literally taste bitter, and they work best when you are able to taste them. Our tongues are loaded with bitter receptors! When these receptors are signaled by the taste of something bitter, the salivary glands, stomach, pancreas, and liver are encouraged to produce digestive juices and enzymes. They set the stage for digestion, and adequate digestion is essential in providing the body with what it needs to function well. Bitters can also benefit liver function, help in lowering blood sugar, stimulate appetite, and curb sweet cravings.

Some of the most common plants you’ll find in a bitter formula are Dandelion leaf and root, Gentian root, Angelica root, Yellow Dock root, Artichoke leaf, and Burdock root. Citrus peel is also commonly seen in many bitter blends.

These herbs have varying properties, but they all have one thing in common–they are bitter to taste and stimulate the digestive fire. In many bitters products, you’ll also find familiar spices such as fennel, cardamom, and star anise. These are all warming to offset the cooling nature of the bitter herbs. They are known as carminatives, which can help dispel gas and reduce bloating.

You’ll find various bitters at all Peoples Rx locations. A favorite brand of mine is Urban Moonshine–they have a variety of flavors and a convenient spray that is easy to carry around. They also offer a vinegar extract for those who prefer not to take alcohol.

Another fun way to take bitters is to add them to mocktails! A splash of citrus bitters in sparkling water with some elderberry syrup or Dr. Mitchell’s fruit anthocyanins, and voilà! Delicious!

If you’re looking for a new wellness habit to start, try incorporating bitters into your daily routine. Your digestive tract will thank you!
 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples. 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.

**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

One of the most rewarding aspects of my nutrition and lifestyle counseling practice is making recommendations that trigger mental, emotional, and spiritual shifts of perspective. Something as simple as visiting a weekly farmers’ market can create a new awareness of food, community, and health. With Valentine’s Day around the corner, my prescription this month might be just as enlightening, albeit a bit risqué: get naughty!

Research has shown a clear link between loving, intimate relationships and better health, including lower blood pressure, higher oxytocin levels (the “bonding hormone”), lower risk of cardiovascular disease, higher levels of immunoglobulin A, better longevity, and greater ability to fight cancer. Of course, a healthy relationship is more than just physical. But the trust, communication, and bonding that characterize a loving relationship is invigorated by a healthy dose of romantic encounters.

If your sex life needs a boost, you might find some medicinal help from several herbs and nutrients that heighten libido and support healthy reproductive function. The male energizing tonic Red Rooster is a natural sensual enhancer with Chinese herbs known to improve energy, libido, sexual performance, stress handling, and focus. Gaia Herbs makes Male Libido and Female Libido, products which include similar herbs plus tribulus (often used to support arousal, erectile dysfunction, and low sperm count in men as well as PCOS and infertility in women), and maca (a Peruvian plant used for male and female hormone imbalances, ED, sexual desire, stress handling, and even immune support). And don’t forget to set the mood for love with the best aphrodisiac of all–the delectable chocolate covered, local, organic strawberries from Peoples Deli!

This Valentine’s Day, take the time to reflect on and nurture your relationship. If you are not in a relationship, don’t fret over Valentine’s Day. Love and nurture yourself and the warm and loving relationships you have in your life, even if not the romantic sort. That said, please don’t ignore your heart’s yearning for love.

My dear friend, local dating expert/coach and TED speaker, Crista Beck says, “You absolutely need to make time for love. In our culture, it’s too easy to get caught up in being busy. When you make love a priority, not only will you have the benefit of a happy companionship, but you improve your health!”

If you are unsure how to manifest love in your life, consider consulting with a dating coach as a part of your self-care plan. You might just live longer!

Allison Horan, MPH, is a nutritionist and health educator. She holds a Master’s degree in Public Health from the University of Texas at Houston. In 2012 she founded Innovate Corporate Wellness, a workplace wellness company that uses a preventive health approach to develop strategic wellness programs for businesses and organizations. Allison has contributed to published research in the field of worksite health promotion and has also lectured at state and private organizations as a part of ongoing wellness initiatives. She is certified in Applied Clinical Nutrition, Ayurveda, and Yoga, and has taught yoga and mindfulness for over 10 years. She is available for private nutritional and lifestyle counseling through Peoples Rx. Call 512-219-8600 to schedule an appointment with Allison.
 
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

With February officially serving as Heart Health Month, we turn to Naturopathic Doctor* Julia Strickler for the rundown on little-known heart facts and tips on how to best care for your heart and overall cardiovascular system. The good news is that the best foods and activities for your heart may also be the most delicious and enjoyable, as well!
 

Facts about your heart

On average, your heart beats about 100,000 times per day. Over the course of an average human lifespan, the heart will beat more than 2.5 billion times.

A healthy resting heart rate is between 60-100 beats per minute for an adult. Athletes often have slower heart rates, while children typically have faster average heart rates.

A healthy adult heart is about the size of your two fists. Located in the center of your chest between your lungs, your heart pumps blood through over 60,000 miles of blood vessels and capillary beds.

The majority of heart attacks occur on Monday mornings. The theory: Stress. Watch this TED Talk to learn how to make stress your friend.

Heart disease is the #1 killer in the U.S., with about 610,000 people dying of heart disease every year. 1 in every 4 deaths is a result of heart disease.
 

Natural ways to support heart health

An-apple-a-day may prove to be just as beneficial as a low-dose statin when looking at preventing vascular death in people over 50 years old. A study in the British Medical Journal revealed that consuming an apple a day helped to reduce vascular deaths almost as much as statin drugs with virtually no side effects. Apples are not a replacement for current medications, but this is promising research.

Move more, sit less. Looking at data from the California Men’s Health Study, over the course of 8 years, the men who were most sedentary outside of work and overall were more likely to develop heart failure, regardless of their level of exercise. The more you can stand or walk during the day, the better your cardiovascular profile. There are even desks that cater to standing work-stations to reduce the number of sitting hours per day for office workers.

Fat feeds your heart. A 2013 study in the New England Journal of Medicine found a 30% reduction of heart attack, stroke, and death from heart disease when people switched to a Mediterranean diet. The study was cut short after the researchers saw such clear results that they felt it was unethical to continue for the groups that were not eating Mediterranean style meal plans. To follow a Mediterranean diet, encourage olive oil, nuts, beans, fruits and veggies, fish, and moderate wine consumption.

Laughter is the best medicine. Belly laughing can send 20% more blood flowing through your body. The increased circulation from laughing helps to provide the essential nutrient exchange to your tissues for healing. This is one good reason that laughter really is the best medicine!

Love, sex, and heart health. A healthy, active sex life can decrease a man’s risk of heart attack by half. A British study looking at men who orgasm three or four times per week found significant reduction in heart attack and stroke. On the flipside, erectile dysfunction could be an early warning sign of developing heart disease and should be discussed with your doctor as part of a cardiac work-up.

Mood matters. There is a strong association between increased incidence of heart disease associated with depression. A review of positive psychological well-being and coronary heart disease (CHD) found that there is a modest, but consistent reduced risk of CHD in people with positive outlooks. However, a mechanism for the relationship has not yet been identified. The bottom line: taking care of your mental health may help your heart.

Heat up for heart health. Saunas may be able to help heal the heart. People with chronic heart failure went to the sauna five times per week and improved their heart function and their exercise endurance. Serotonin-releasing neurons also fire in response to the increased body temperature, helping to make the sauna experience more pleasurable.
 

Take home tips

Eat. Follow a Mediterranean-style meal plan.
Move! Sit less. Try a sauna.
Don’t smoke.
Laugh. As much as possible!
Love. With your whole self.
 
 
Julia Strickler, ND,* is a Naturopathic Doctor and Wellness Director for Peoples Rx.

 
 
 
*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.