Nutritional Supplements for Osteoarthritis

Why collagen may be more important for bones than calcium

Bones are made up of dynamic living tissue that requires a wide range of nutrients—not just minerals such as calcium—to maintain optimum health.

While minerals tend to get all of the attention when it comes to bones, decreased collagen content is also an important factor in osteoporosis and low bone density.

Collagen is to our bones what two-by-fours are to the frame of a house. It’s the compound that provides the framework upon which mineralization occurs. As our collagen levels decline with age, this becomes a problem. Because if you don’t have enough collagen, it doesn’t matter how much calcium you take, the mineral won’t be bound within the bone.

With that in mind, it’s clear that we need to include strategies for improving the collagen matrix along with traditional mineral supplementation in any bone health regimen.

The Downside of Drugs

One problem with bisphosphonate drugs used to treat and prevent osteoporosis (e.g., Boniva, Fosamax, and Actonel) is that they don’t improve bone quality. Sure, they can increase bone density. But because they don’t address issues with the organic collagen matrix, they can actually make bones brittle.

High-quality bone is strong and resilient, much like bamboo. In contrast, bone that’s pumped up on bisphosphonates is more like chalk—dense, but very brittle. People who are on bisphosphonates need to focus on improving their collagen matrixes to help fix the problems that these drugs produce. Increasing the collagen content of the bone leads to greater strength and flexibility, thereby increasing resistance to fractures.

Significant Supplements

To help improve the collagen matrix and promote bone health, the following key nutrients—along with 800—1,000 mg per day of calcium—are recommended:

• Silica: A highly bioavailable from of silica (ch-OSA or Choline Stabilized Orthosilicic Acid, the ingredient in BioSil) has shown impressive clinical results in improving bone health and bone mineral density. In a double-blind study of post-menopausal women with low bone density, BioSil was able to increase both the collagen content of bone (by 22 percent) and bone density (by 2 percent) within the first year of use. The recommended dosage is 6—10 mg per day.
• Vitamins K1 and K2 impact osteocalcin, a protein that anchors calcium molecules within the bone. Vitamin K is required to convert inactive osteocalcin to its active form, so a lack of it in the diet is a major risk factor for osteoporosis, even among those with a high calcium intake. The best food sources of vitamin K include spinach, swiss chard, kale, Brussels sprouts, asparagus, and green beans. A typical supplement dosage for vitamin K is 100 mcg daily.
• Vitamins B6 and B12, and folic acid help convert the amino acid methionine to cysteine. Any deficiency in these vitamins can lead to an increase in homocysteine levels, which has been implicated in various conditions, including osteoporosis. When shopping for B vitamins, look for a formula that contains the methylcobalamin form of vitamin B12 for optimal absorption.
• Vitamin D3 supplementation is associated with increased bone density, and studies that combine vitamin D with calcium have produced considerably better results than either nutrient alone. Most experts recommend daily doses of at least 2,000 IU of D3.
• Magnesium. Research has shown that women with osteoporosis have lower bone magnesium content and other indicators of magnesium deficiency than those without osteoporosis. A dosage
  of 250—500 mg daily is generally recommended.
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YOU can find all supplements from article at IHERB.COM

Boost Your Immune System

What is low immune function?

Low immune function refers to an underactive and poor performing immune system. The immune system’s prime function is to protect the body against infection and the development of cancer. Support and enhancement of the immune system is perhaps the most important step in achieving resistance to disease and reducing susceptibility to colds, flus, and cancer. Supporting the immune system involves a health-promoting lifestyle, stress management, exercise, diet, and the appropriate use of nutritional supplements and herbal medicines.

If you answer “yes” to any of the following questions, it is a sign that your immune system needs support:

• Do you catch colds easily?
• Do you get more than two colds a year?
• Are you suffering chronic infection?
• Do you get frequent cold sores or have genital herpes?
• Are your lymph glands sore and swollen at times?
• Do you have now or have you ever had cancer?

Recurrent or chronic infections-even very mild colds-only occur when the immune system is weakened. Under such circumstances, there is a repetitive cycle that makes it difficult to overcome the tendency toward infection: a weakened immune system leads to infection, infection causes damage to the immune system, which further weakens resistance. Enhancing the immune system can provide the answer to breaking the cycle.

What causes low immune function?

The health of the immune system is greatly impacted by a person’s emotional state, level of stress, lifestyle, dietary habits and nutritional status. Nutrient deficiency is the most frequent cause of a depressed immune system. An overwhelming number of clinical and experimental studies indicate that any single nutrient deficiency can profoundly impair the immune system.

What dietary factors are important in low immune function?

Optimal immune function requires a healthy diet that is (1) rich in whole, natural foods, such as fruits, vegetables, whole grains, beans, seeds, and nuts, (2) low in fats and refined sugars, and (3) contains adequate, but not excessive, amounts of protein. On top of this, for optimal immune function, an individual should drink five or six 8-ounce glasses of water per day (preferably pure); take a high potency multivitamin-mineral supplement; engage in a regular exercise program of at least 30 minutes of aerobic exercise and 5-to-10 minutes of passive stretching daily; perform daily deep breathing and relaxation exercises; take time each day to play and enjoy family and friends; and still get at least 6-to-8 hours of sleep daily.

One of the more damaging food components to our immune system is sugar. In one study, the ingestion of 100 gram (roughly 3-1/2 ounces) portions of carbohydrate as glucose, fructose, sucrose, honey, and pasteurized orange juice all significantly reduced the ability of white blood cells (neutrophils) to engulf and destroy bacteria. In contrast, the ingestion of 100 grams of starch had no effect. These effects started within less than 30 minutes after ingestion and lasted for over 5 hours. 

Typically, there was at least a 50% reduction in neutrophil activity two hours after ingestion. Since neutrophils constitute 60-to-70% of the total circulating white blood cells, impairment of their activity leads to depressed immunity.

Some of the most important food components to enhance immune function are the carotenes. Many of the immune-enhancing effects of carotenes, as well as other antioxidants, are due to their ability to protect the thymus gland from damage. The thymus is the major gland of our immune system. It is composed of two soft, pinkish-gray lobes lying in a bib-like fashion just below the thyroid gland and above the heart. The thymus gland shows maximum development immediately after birth. During the aging process, the thymus gland undergoes a process of shrinkage or involution. 

The reason for this involution is that the thymus gland is extremely susceptible to free radical and oxidative damage caused by stress, drugs, radiation, infection, and chronic illness. When the thymus gland becomes damaged, its ability to control the immune system is severely compromised.

The thymus is responsible for many immune system functions, including the production of T lymphocytes, a type of white blood cell. The thymus gland also releases several hormones, such as thymosin, thymopoeitin, and serum thymic factor, which regulate many immune functions. Low levels of these hormones in the blood is associated with depressed immunity and an increased susceptibility to infection. 

Typically, thymic hormone levels will be very low in the elderly; individuals prone to infection; cancer and AIDS patients; and when an individual is exposed to undue stress. Carotenes and other antioxidants may ensure optimal thymus gland activity by preventing damage to the thymus by free radicals and pro-oxidants.

Beyond protecting the thymus gland, carotenes have been shown to enhance the function of several types of white blood cells, as well as increase the antiviral and anticancer properties of our own immune system mediators, such as interferon. Simply stated, carotene-rich foods and drinks appear to be able to boost immunity.

Foods high in carotenes include colored vegetables, such as dark greens; yellow and orange squash, carrots, yams, and sweet potatoes; and red peppers and tomatoes. Also important for proper immune function, including protecting against cancer, is the inclusion of cabbage family vegetables (broccoli, Brussels sprouts, cabbages, cauliflower, collards, kale, and greens from mustard, radish and turnip), flavonoid rich berries, garlic and Jerusalem artichoke in the diet.

Yogurt has an ability to boost immune function, particularly when made with large amounts (billions per serving) of Bifidobacterium lactis. Consuming yogurt with Bifidobacterium lactis increases the proportions of total, helper, and activated T lymphocytes and natural killer cells. 

Other effects include an increase in immune cells’ ability to phagocytize or engulf and destroy invaders as well as the tumor cell killing ability of their natural killer cells.

What nutritional supplements should I take for low immune function?

Foundation Supplements. 

There are three products that I think are critical in supporting good immune function:

• A High Potency Multiple Vitamin and Mineral Formula
• Vitamin D3: 2,000-5,000 IU/day
• Fish oil: 1,000 to 3,000 mg EPA+DHA/day.
• 
  

A high-potency multiple-vitamin and mineral formula is the first step in supporting the immune system with nutritional supplementation as it will address any underlying nutritional deficiencies. Deficiencies of virtually any nutrient can result in significantly impaired immune function especially deficiencies of vitamins C, E, A, B6, B12, and folic acid. Minerals that are especially important are zinc, iron, and selenium. In addition to a multiple, some specific nutrients are helpful in boosting immune function: vitamin C, vitamin E, and vitamin A.

Vitamin D3 is especially critical to immune health. Individuals who have vitamin D blood levels lower than 38 ng/ml had twice as many upper respiratory tract infections as those with higher levels. Clinical studies have validated vitamin D’s ability to reduce the risk of colds and flu. To insure optimal vitamin D status, recently most health experts are advocating daily dosages of 2,000 to 5,000 IU.

Echinacea has been shown to exert significant effects on immune function in over 300 scientific investigations, not all of the clinical studies have been positive. Mixed results from clinical studies with Echinacea are most likely due to lack of or insufficient quantity of active compounds. Echinamide® is a patented, clinically proven, product that guarantees high levels of the three key active groups of compounds responsible for echinacea’s actions on the immune system. Follow label instructions.

Astragalus root (Astragalus membranaceus) is a traditional Chinese medicine used to treat viral infections including the common cold. Clinical studies in China have shown it to be effective when used as a preventive measure against the common cold. It has also been shown to reduce the duration and severity of symptoms in acute treatment of the common cold, as well as raise white blood cell counts in chronic leukopenia (a condition characterized by low white blood cell levels). Research in animals indicates that astragalus apparently works by stimulating several factors of the immune system. In particular it appears to stimulate white blood cells to engulf and destroy invading organisms and cellular debris as well as enhance the production of interferon (a key natural compound produced by the body to fight viruses). Follow label instructions.

NOTE: Astragalus is one of the main components of the Anti-V product from Natural Factors. Other components of this formula include: Echinamide®;  lomatium (Lomatium dissectum); reishi (Ganoderma lucidum); and licorice (Glycyrrhiza glabra). Follow label instructions.

Wellmune is a special beta-glucan preparation from baker’s yeast that has been shown to be effective in several double-blind studies in boosting immunity in preventing colds and the flu. Subjects were treated daily with either 500 mg of Wellmune or a placebo for 90 days. In one of these study results, the Wellmune group reported:

• No missed work or school due to colds, compared with 1.38 days of work/school missed for the placebo group.
• No incidence of fever, compared with 3.50 incidence in the placebo group.
• An increase in quality of life, including physical energy and emotional well-being, as measured by a clinically validated health survey questionnaire.

Medicinal mushrooms like maitake, shitake, reishi, and cordyceps possess significant immune enhancing effects. Much of this activity is also due to the presence of beta-glucans. Numerous experimental and clinical studies have shown that mushroom beta-glucans activate white blood cells. Follow label instructions.

Probiotics refer to health-promoting bacteria products containing species like Lactobaccilli and Bifidobacter. These preparations can be valuable aids in boosting immunity. Take 6 to 12 billion live colony forming units (CFU) daily.

Comment:

Our mood and attitude have a tremendous bearing on the function of our immune system. The bottom line is that when we are happy and optimistic, our immune system functions much better. Conversely, when we are depressed, our immune system tends to be depressed. When a person is under more stress or is depressed, they will need to make a conscious effort to boost their immune system – that includes taking their supplements. 

It is not only major life stresses that can cause depressed immune function, but the more significant the stressor the greater the impact on the immune system. Negative emotions suppress immune function while positive emotions enhance immune function. In my clinical practice, whenever patients are suffering from low immune function I will ask them who their favorite comedian is and then write a prescription for them to watch a movie or TV show that features that comedian. The bottom line is that if you want to have a healthy immune system, you need to laugh often.

How do I know if the recommendations are working?

Fewer colds and other virus infections, shorter bouts of infections, and better overall resistance to infections.

Coenzyme Q10 A Miracle!

Just as a car can’t run without that initial spark, the human body can’t get going without CoQ10. It is an essential component of the mitochondria, which produce the power that cells need to divide, move, contract, and perform all their other functions. CoQ10 also plays a critical role in the manufacture of adenosine triphosphate (ATP), the energy that drives all body processes. What’s more, CoQ10 is a very important antioxidant that protects the cells against damage.

Although our bodies can produce CoQ10, we don’t always make enough. Because the brain and heart are among the most active tissues in the body, CoQ10 deficiency affects them the most and can lead to serious problems with those organs. A number of things can cause CoQ10 deficiency—poor diet, a genetic or acquired defect, or increased tissue needs, for example. Heart and vascular diseases, including high cholesterol and elevated blood pressure, require increased tissue levels of CoQ10. In addition, because CoQ10 levels decline with age, people over the age of 50 may need more. Many studies have shown a number of drugs (most notably lipid-lowering agents like statins) that decrease CoQ10 levels.

Given the central role of CoQ10 in mitochondrial function and cell protection, it is useful in a number of health issues. CoQ10 offers benefits in so many health conditions that there’s no question it should be considered an essential nutrient. Aside from being a general antioxidant, CoQ10 also may help the following conditions:

• Cardiovascular disease: high blood pressure; congestive heart failure; cardiomyopathy; protection during cardiac surgery; high cholesterol that is treated by drugs, especially statins

• Cancer (to boost immune function and/or offset chemotherapy side effects)

• Diabetes mellitus

• Male infertility

• Alzheimer’s (prevention)

• Parkinson’s disease (prevention and treatment) 

• Periodontal disease

• Macular degeneration

Scientific research

Studies on both animals and humans have confirmed CoQ10’s usefulness for all the conditions listed above—particularly for cardiovascular disease. In fact, research has shown that 50 to 75 percent of people with various cardiovascular diseases have a CoQ10 deficiency in their heart tissue. Correcting that deficiency can often produce dramatic results in patients with any kind of heart disease. For example, CoQ10 deficiency has been shown to be present in 39 percent of patients with high blood pressure. This finding alone suggests a need for CoQ10 supplementation. However, CoQ10 appears to provide benefits beyond correction of a cardiovascular deficiency.

A 2009 study featured in the journal Pharmacology & Therapeutics noted that the effect of CoQ10 on blood pressure is usually not seen until after four to 12 weeks of therapy, and the typical reductions in both systolic and diastolic blood pressure in patients with high blood pressure are modest—in the 10 percent range.

Statin drugs like Crestor, Lipitor, and Zocor work by inhibiting the enzyme that the liver needs to manufacture cholesterol. Unfortunately, they also block the manufacture of other substances necessary for body functions, including CoQ10. That could explain the drugs’ most commonly reported side effects—especially fatigue and muscle pain. One large study, the ENDOTACT study published in the International Journal of Cardiology in 2005, showed that statin therapy significant decreased CoQ10 plasma levels, but that decrease could be prevented entirely by supplementing with 150 mg of CoQ10. Additionally, CoQ10 supplements significantly improved the function of the blood vessel lining—one of the key goals in the treatment and prevention of atherosclerosis. 

In double-blind studies, CoQ10 supplementation has been shown to be quite helpful in some patients with Parkinson’s disease. All of the patients in these studies had the three primary features of Parkinson’s—tremor, stiffness, and slowed movements—and had been diagnosed with the disease within the last five years.

A 2005 study featured in Archives of Neurology also showed a slowing of functional decline in Parkinson’s patients who took CoQ10. After an initial screening and baseline blood tests, the patients were randomly divided into four groups. Three of the groups received CoQ10 at different doses (300 mg a day, 600 mg a day, or 1,200 mg a day) for 16 months, while a fourth group received a placebo. The group that took the 1,200 mg dose had less decline in mental function, motor function, and ability to carry out activities of daily living like feeding or dressing themselves. The greatest effect was on activities of daily living. The groups that received 300 mg a day and 600 mg a day developed slightly less disability than the placebo group, but the effects were less dramatic than in those receiving the highest dosage. These results indicate that the beneficial effects of CoQ10 for Parkinson’s are achieved at higher dosages. No significant side effects were seen in any of the patients.

Safety and dosage

Coenzyme Q10 is very safe—no serious adverse effects have ever been reported, even with long-term use. Because safety during pregnancy and lactation has not been proven, CoQ10 should not be used during these times unless a physician determines the potential clinical benefit outweighs the risks. I typically recommend between 100 and 200 mg of CoQ10 per day. For best absorption, I suggest soft gelatin capsules taken with meals. At higher dosage levels, it is best to take it in divided dosages rather than as a single dosage (200 mg three times daily is better than 600 mg all at once).

You can find over 170 Coenzyme Q10 products at IHERB.COM 

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Shea Butter Benefits and Uses

What is Shea Butter?

Shea butter is a skin superfood that comes from the seeds of the fruit of the Shea (Karite) tree and that is naturally rich in vitamins A, E and F. It offers UV protection (it is SPF ~6) and provides the skin with essential fatty acids and the nutrients necessary for collagen production. Shea butter has been used in Africa and other countries for years to improve skin and hair.

Shea Butter Benefits

• Moisturizing: The concentration of natural vitamins and fatty acids in Shea butter makes it incredibly nourishing and moisturizing for skin. It is often used to remedy dry skin and to help protect the skin’s natural oils.
• Reduces Inflammation: A 2010 study found that due to its cinnamic acid and other natural properties, shea butter was anti-inflammatory. (source) One compound in particular, lupeol cinnamate, was found to reduce skin inflammation and even potentially help avoid skin mutations. This also makes it beneficial for some people with acne.
• Skin Smoothing: Shea butter aids in the skin’s natural collagen production and contains oleic, stearic, palmitic and linolenic acids that protect and nourish the skin to prevent drying. With long term use, many people report skin softening and strengthening as well as wrinkle reduction.

Shea Butter Uses

Shea butter is one of the most versatile natural beauty ingredients and I use it daily in some form. I’ve used it for years in everything from my homemade lotion bars and original magnesium body butter to homemade lip balms and healing salves.

Some of my favorite uses for Shea Butter:

1. By itself for face and body as a natural moisturizer
2. In a shea butter lotion bar stick for easy use
3. Alone or in a pregnancy stretch mark salve to ward off stretch marks
4. As the best under-eye wrinkle remover and bag-reducer
5. For massage butter
6. In velvety soft whipped body butter
7. or basic homemade lotion
8. As a base for homemade deodorant
9. As an SPF 6 skin lotion
10. In magnesium body butter
11. As a natural baby-care product (alone) or ingredient in baby care recipes
12. By itself on the lips or in homemade lip balms
13. Or homemade shimmer lip balm
14. To improve skin elasticity (some even say it helps with cellulite)
15. On the hair or scalp (in mixture with other natural ingredients)
16. In homemade liquid creme foundation and makeup
17. After sun or beach exposure to replenish skin
18. On the eyelids before applying makeup to make it last longer
19. As a natural cuticle cream
20. On scars to naturally help collagen production
21. On sore/raw noses during a cold or flu

What Kind of Shea Butter is Best?

I only use raw, unrefined, Shea butter. There are many refined Shea butters that are odor free and bleached to be completely white, but the refining process removes some of the beneficial properties.

I get my Shea butter here, but it can sometimes be found at local health food stores. Just look for one that is:

• raw/unrefined
• unbleached
• organic

TIP: If you get unrefined shea butter, that means it has not been filtered and may contain trace particles of the shea nut. I often gently heat my shea butter until it just melts and then pour through a cheesecloth or strainer to remove any particles. Once strained, I pour the shea butter into silicon molds in pre-measured amounts (tablespoons, 1/4 cup, etc) so that it is ready to use for natural beauty recipes.

Shea butter is for external use only. Ask a doc or dermatologist before using, especially with underlying skin conditions. Those with nut allergies should avoid or check with an allergist.

You can find over 200 Shea Butter products at IHERB.COM