The Chris McKay Radio Show: Recent Episodes

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Cold and flu season is picking up and we figured it was time to take a look at some of the common myths surrounding the season.

1. Fact or Myth?Getting the flu vaccine too early in the year, means your protection will wear off before flu season ends.

Answer: Myth

Because the flu vaccine is readily available, many doctors begin receiving shipments in August. This doesn’t mean you should hold out until November (peak flu season) to get your vaccine. The vaccine is good for one year. So, you should at least try to get your vaccine around the same time each year for consistency.

1. Fact or Myth?Stress increases your chances of getting a cold or the flu.

Answer: Fact

Stress may not actually cause you to catch a cold or the flu, but it certainly weakens your immune system, making it more likely that to develop complications from a cold or the flu. If you get sick, take the time you need to get better. Pushing through work and trying to make that deadline won’t you do you any favors.

1. Fact or Myth?“Feed a cold, starve a fever.” Or “Starve a cold, feed a fever.”

Answer: Myth

Regardless of which version you’ve heard, you won’t be hearing either from your doctor. It’s a very common old wives tale to say feed a cold and starve a fever. In reality, you really shouldn’t do the extreme of either when you’re treating a cold or the flu. Oftentimes when we’re not feeling well, we lose our appetites. It’s not important to force feed yourself in order to keep up with the cold. Instead, you should focus on drinking enough. It’s very important to stay hydrated when you have an upper respiratory infection or a cold, and especially the flu, as well, because when you’re feverish and sweating, you’re going to lose a lot of moisture.

1. Fact or Myth?Chicken soup can help you feel better sooner if you have a cold.

Answer: Fact

It’s true. Chicken soup is actually good for the soul. While this tip goes at least as far back as the 12th century physician Maimonides (who some historians believe heard it from his mother), there is now solid medical evidence behind a remedy that was once only thought of as merely a comfort food. In 2000, University of Nebraska researchers showed that chicken soup does actually have an anti-inflammatory effect, mobilizing the neutrophils or the inflammatory cells and making them work a little bit better — and also keeping the mucus in the nose moving so that the virus, which sits in the nose, would mobilize a little bit faster and, maybe, potentially, get you better faster.

1. Fact or Myth? There is no way to reduce the duration of a cold or the flu.

Answer: Myth

While the mythical status of most of these remedies may suggest that there’s no way out of a layover with cold or the flu, there is one way to cut down sick days from the flu, but you’ve got to be quick about it. If you do catch the flu early enough, you can take an antiviral to shorten the duration of the illness. But you have to act almost immediately and get in to see your doctor within the first 48 hours.

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Why Knee Pain Worsens with Age Every step you take puts pressure on your knees and joints, so it makes sense that as you age, that wear and tear takes a toll and you notice more pain. However, certain conditions can increase your knee pain and being aware may help you avoid some of the discomfort.

• Osteoarthritis – According to the Centers for Disease Control and Prevention (CDC), about 14 percent of Americans over the age of 24 have osteoarthritis. It’s a common type in which the cartilage that protects the bones in your knees breaks down, causing pain and discomfort. After the age of 65, that number increases to 34 percent. In most cases, knee pain in older adults is caused by osteoarthritis.
• Obesity – As we age, we often gain a few extra pounds. But those pounds can add up quickly and the result is more wear and tear on your knees as they try to bear the load of extra weight. Being overweight also increases your risk of developing osteoarthritis.
• Muscle Changes – Between the ages of 20 and 60, your muscles may shrink in size by roughly 40 percent. As a result, you lose strength. The muscles in your hips and legs take some of the force on your legs, but your knees bear the brunt of decrease in muscle mass.

If you haven’t yet experienced knee pain, there are things you can do to avoid it. Start by losing those extra pounds and exercising more. According to a recent study, exercise provided knee pain benefits similar to those from non-steroidal anti-inflammatory drugs (NSAIDs). Experts recommend strength training and walking. The more you exercise, the more likely you are to lose weight and the less likely you’ll be to experience knee pain.

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Some of the latest foods trends are also some of the healthiest we’ve seen in awhile. Incorporating these into your diet is a sure fire way to eat better in 2016!

• Spiraled Veggies – Instead of pasta, spaghetti squash is all the rage. Not only, do they cut down on calories and refined grains, they’re full of nutrients and you’ll barely even notice they’re vegetables! There are many tools now available to transform vegetables into pasta-like noodles from the expensive spiraling machine to small julienne peelers. Some of the best vegetables-turned-noodles are
• butternut squash,
• Carrots,

• turnips and zucchini.

• and from there your choices are limitless

• Bowls – Forget about plates, it’s all about bowls – one-dish meals that pack a punch. Creativity is the name of the game from protein bowls to broth bowls, quinoa bowls and even globally inspired “globowls.” These are served warm or cold and bowl meals combine a variety of vegetables, whole grains and include a source of protein like (grilled meats, eggs, nuts, cheese or tofu). And there not just for dinner anymore...bowl meals are even great at breakfast combing fruit, yogurt and oatmeal into a healthy meal to kick-start your day.

• Healthy Fats – We may have finally kicked the anti-fat fad out. Scientific research has confirmed; it’s not the amount of fat we need to pay attention to, but rather the type. So, instead of low-fat, we should be focusing on healthy fats – the unsaturated variety found in olive oil, fatty fish, olives and nuts. At the top of the healthy fat list? Avocado. What started with guacamole is fast becoming the hottest healthy fat trend ever. Avocado is even redefining breakfast when paired with a slice of toast and fried or poached egg.

• Ancient Grains – What goes around comes around, right? This is definitely true of whole grains with ancient roots. Quinoa quickly rose to the top of the charts. Quinoa traces back to ancient Peru. It’s a gluten-free, cholesterol-free and kosher whole grain. Quinoa is packed with all nine essential amino acids and provides a strong dose of

• iron,
• magnesium,
• vitamins E and B,
• potassium

• and fiber.

• It’s easily swapped for rice or pasta in many dishes and it’s considered a power food!

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Do the stresses of your day sometimes get you all worked up? Then the day ends and you just can’t seem to fall asleep as you re-run it all over again through your head? You need to relax and calm down. But it seems almost impossible. Let’s talk about the calming effects of calcium and magnesium.

Calcium is an essential nutrient for maintaining total body health. It’s necessary not just for keeping your bones and teeth strong, but also to ensure proper functioning of muscles and nerves. Calcium works in harmony with magnesium, kinda of like peanut butter & jelly (yum) but too much calcium can actually deplete your body’s supply of magnesium.

Calcium and magnesium work harmoniously together when the balance is correct. Calcium acts to excite nerves and is necessary for muscle contraction. Magnesium, on the other hand, calms nerves and is needed for muscle relaxation. Calcium makes bones stiff and hard, but magnesium is needed to avoid the bones from becoming brittle.

You experience the tensing and relaxing interaction of these two elements each time your heart beats, when you feel your pulse, and every time you breathe.

When you’re under stress or worked up, the balance of calcium and magnesium surrounding our cells gets out of whack. Calcium enters the cells and the calcium level temporarily becomes high. This is the tensing of muscles you feel as you’re getting worked up. But have no fear, Magnesium is here and saves the day by pushing the calcium out of the cell and the cell is again in its resting, relaxed state.

To maintain the correct balance of calcium and magnesium – you need to ensure you aren’t magnesium deficient. Much emphasis has been placed on the importance of calcium, but not enough attention has been called to magnesium. Magnesium helps your muscles function properly; it keeps your heart rhythm steady and supports a healthy immune system. This essential mineral helps regulate blood sugar levels, promotes normal blood pressure and is required for producing and storing energy.

Unfortunately, many of us are magnesium deficient. According to population studies of average magnesium intake, less than 30 percent of US adults consume the Recommended Daily Allowance (RDA) of magnesium and nearly 20 percent get only half the magnesium they need daily.

So, if you’re having a hard time settling down, chances are your calcium and magnesium levels are out of whack and not working together properly. You should consider a high-quality calcium magnesium supplement. CalMax from Dr. Newton’s Naturals offers the doctor recommended ratio of calcium to magnesium in a unique beverage powder. Simply add a teaspoon to a cup of hot tea and you’ll feel your muscles relax, allowing you to calm down and get the sleep you need.

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Whenever you’re preparing for your next big game party (you know like the super bowl or the world series) you might be gathering up all the fixings for nachos, wings, chips and dip and more. And while your team might thank you for the support, your digestive system and waistline will most definitely not be thanking you. Instead of the traditional high-fat fare, try these five healthy game day snack ideas:

1. Veggies and Hummus – Hummus is a great Mediterranean spread made by combining chickpeas, olive oil, lemon, garlic and a sesame paste called tahini. Chickpeas contain a significant amount of fiber and protein, both of which can keep you feeling fuller longer. While the protein and fiber keep you full, the carbohydrates in hummus can provide you with the energy you need to cheer on your team. Put out an array of fresh veggies such as carrots and peppers for dipping.
2. Fruit Kabobs – You don’t need to fire up the grill to get a great kabob. Cut up a variety of fruits and slide them on skewers for a healthy treat with a touch of sweetness. You’ll be surprised at how quickly these disappear. You could even get creative and try to find fruits in team colors for each kabob. For example, if you’re watching the Syracuse vs. North Carolina game, you might use orange, cantaloupe and mango for the Orange and blueberries, blackberries and grapes for the Tar Heels.
3. Ground Turkey Meatballs or Sliders – If you have to have a more traditional option, look for ways to make your recipe healthier. If sliders are on the menu, make them with ground turkey or chicken instead of beef. You can do the same with meatballs. If you’re making something sweet, cut the sugar in half – you’ll barely notice. You’d be surprised at the many ways you can tweak your existing recipes to give them a healthier edge.
4. Black Bean Salsa and Pita Chips – Instead of store bought salsa, make your own using fresh ingredients. Toss black beans, diced avocado, corn, diced peppers, red onions and fresh Roma tomatoes together with a splash of olive oil and vinegar for a delicious thick and chunky salsa. Instead of corn chips, opt for pita chips, which are much lower in calories and fat.
5. Trail Mix Bar – A fun option is a trail mix bar. Put out a variety of healthy nuts, dried fruit, pretzels, granola and even some chocolate chips or M&Ms and let guests create their own little baggy of trail mix. Be sure to look for nuts that have not been roasted or salted. This snack means less waste as well since guests can take what they haven’t eaten home with them.

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B vitamins are responsible for creating energy from the food you eat. According to recent studies, being even slightly deficient in these vital nutrients can decrease your body’s ability to repair itself after exercising. Not to mention their negative impact on your energy levels and performance during workouts.

A study from the University of Oregon found that athletes who don’t consume enough B-complex vitamins were more likely to experience greater difficulty building muscle and healing from muscle injuries. Performance levels were also significantly impacted, especially for high-intensity workouts. Common symptoms included headache, dizziness, fatigue and shortness of breath.

When you exercise, you sweat, compounding your vitamin loss. Why? Because perspiration contains vital nutrients. So, if you’re putting in a strenuous workout, your risk of vitamin B loss is even greater.

Poor eating habits can also contribute to a lack of B vitamins. If you’re avoiding dairy or eggs to keep your weight down, you’re at an increased risk of deficiency.

So, what can you do to avoid vitamin B deficiency? Many foods contain B vitamins such as:

• dark leafy green vegetables
• Whole grain breads,
• eggs,
• milk,
• yogurt,
• brown rice,
• liver and beef

If you’re still suffering from vitamin B deficiency, taking a high-quality B supplement can help. It’s important to look for one with a wide range of B vitamins like these:

• Thiamin (B1): Helps produce cellular energy from the foods you eat, and it’s also required for the synthesis of DNA and RNA.
• Riboflavin (B2): Helps promote growth and development. It’s needed for healthy cellular energy production and also supports antioxidant activity in your body.
• Niacin (B3): Supports over 200 chemical reactions in your body including cellular energy production and fatty acid synthesis. Niacin has important heart health benefits too.
• Pantothenic (PANT-TO-THENIC) Acid (B5): Helps support fatty acid synthesis and cellular energy production in your body.
• Vitamin B6: is involved in over 100 cellular reactions throughout your body, vitamin B6 keeps bodily functions running at full capacity.
• Biotin (B7): Helps support healthy hair, skin and nails. Biotin also encourages healthy carbohydrate, protein and fat metabolism.
• Folic Acid (B9): Encourages healthy DNA synthesis, the formation of red blood cells and the metabolism of amino acids. Folic acid is especially critical during fetal development for its role in the formation of the spinal cord and nervous system.
• Vitamin B12: Plays a critical role in the pathways of the body that produce cellular energy. It’s also needed for DNA synthesis, red blood cell formation and for healthy nervous system function. Vegetarians and vegans are at risk of deficiency since B12 is predominantly found in foods with animal origins.

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It’s happened to all of us. You get to the store and can’t remember what you’re there for. Or, even with a calendar reminder, you still forget that appointment. It doesn’t mean you have Alzheimer’s disease or are having a so-called “senior moment.” However, research shows that memory loss can actually begin as early as your 20s, and it continues as you age. Thankfully, there are some simple things you can do throughout your day to help protect your memory and stay sharp.

Don’t Skip Breakfast – Your brain needs food to get going in the morning and keep you going all day. A Tufts University study found that folks who skipped breakfast performed worse on memory-based tasks than those who didn’t.

Get in a Morning Workout - Exercise increases the blood flow to your brain, bringing much-needed oxygen and glucose for energy. In fact, a study in the journal Neurobiology of Learning and Memory found that subjects learned vocabulary words 20% faster when trying to memorize them after doing an intense workout rather than a low-impact activity. Try taking a dance or kickboxing class—anything that requires you to remember a routine for even more brain boosting power.

Surf the Web – Yes – you read the correctly. Spending an hour a day looking online for something you’re interested in (like researching spots for your next vacation) may stimulate the part of your frontal lobe that controls short-term memory, according to a recent study from the University of California, Los Angeles. The neural circuits involved in decision-making, visual-spatial, and verbal skills become very active when you do an Internet search. It can’t be mindless surfing though (ie. Facebook doesn’t count).

Enjoy a Drink with Dinner - While drinking too much can lead to memory loss, a new study finds that drinking in moderation may actually lower your risk for memory problems. In an analysis published in the Journal of Alzheimer’s Disease, participants who consumed seven or fewer alcoholic drinks total per week had the lowest risk for cognitive impairment, compared with those who either didn’t drink at all and those who drank more. Researchers believe this may be due to the anti-inflammatory properties of alcohol.

Floss Your Teeth – Flossing can actually be good for your cognitive abilities. When you don’t floss, your gums become inflamed, making it easier for bad bacteria to enter your bloodstream. Once in the bloodstream, the bacteria can cause inflammation throughout your body, including in the brain, which can lead to cognitive dysfunction. So be sure to floss daily – your dentist and your brain will thank you!

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Not only are jigsaw puzzles excellent brain training and coordination improvement tools, they’re fun, too! Working a puzzle helps develop your abilities to reason, analyze, sequence, deduce, logical thought processes and problem solving skills. These types of puzzles also improve hand-eye co-ordination and develop a good working sense of spatial arrangements.

When you solve a jigsaw puzzle, you are engaging your brain to retain information on shapes and colors in order to choose pieces that will fit together properly. This hunt for pieces requires your brain to memorize what each piece looks like or what the shape should look like and what kinds of pieces you are searching for in order to complete the picture. Because you are likely doing this repeatedly as you search for puzzle pieces, the process reinforces short-term memory.

Jigsaw puzzles also promote the relationship between the left and right brain. The logical left brain looks at individual parts. It is sequential, rational, analytical and objective. The left brain is stimulated by problem solving. The creative right brain sees the big picture. It thrives on randomness, is intuitive and subjective, and even likes the unfamiliar. Jigsaw puzzles satiate the needs of both the left and right brain.

In solving jigsaw puzzles, the brain is being worked in both hemispheres, making connections between the sides as well as between brain cells. The connections enhance your ability to learn, understand and remember. Furthermore, each success with the puzzle – from individual piece placement to the actual completion of the puzzle – encourages the production of dopamine, an important neurotransmitter in the brain that regulates mood and affects concentration and motivation. Dopamine also plays a large part in memory and motor control.

If you really like a challenge, try the ‘blind’ technique in solving your puzzles. With this approach, study the image on the face of the jigsaw puzzle box only before you begin. Then put it away. You have to work from memory to rearrange the pieces and complete the visual. When you’ve mastered that technique, you can really give your brain a workout by trying to put a puzzle together face down – with no picture. It may not seem as exciting as watching the picture come together, but you’ll be working your brain extra hard to figure out where those pieces go.

Puzzles can also be relaxing. Concentrating on the puzzle pieces might help refocus the mind away from negative and stressful thoughts. Once you’re in a peaceful state of mind, cortisol and blood pressure levels drop to healthier levels. Since chronic elevations of cortisol in the bloodstream can lead to impaired cognitive abilities, anything you can do to reduce those levels can only be beneficial for your brain.

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Forty to 80 percent of people with rheumatoid arthritis (RA) cite fatigue as their most debilitating symptom, according to research published in the Israel Medical Association Journal in 2014. That, coupled with joint pain and other symptoms of RA, can be a big barrier to getting regular exercise.

Decreased activity levels in people with rheumatoid arthritis actually results in reduced muscle strength and ultimately can lead to increased arthritis pain and disability. It becomes a vicious cycle. But according to the Centers for Disease Control and Prevention regular exercise can actually help ease the symptoms of RA. Researchers found that people who exercise have improved daily function, decreased depression and fatigue, reduced pain, and improved sleep. Instead of using RA as an excuse not to exercise, make it the reason you do.

Here are five exercises to help relieve joint pain

1. Walking – It’s free, easy, you can do it almost anywhere, plus it’s gentle on joint pain. Walking is great for heart health, which is especially important for people with rheumatoid arthritis as RA increases the risk for heart disease.
2. Swimming - Water is an excellent place to stretch your muscles and soothe your joints, so hit the pool for an aerobic workout. Swim laps or try a water aerobics class. Swimming also helps control weight, boost mood, and improve sleep, and it’s good for overall health.
3. Weights - The stronger your muscles are, the less strain there is on your joints. Use weights to get stronger and boost muscle mass. Experiment with weight machines, free weights, and resistance bands. Start slowly and increase your intensity gradually.
4. Cycling – The smooth motion of cycling minimizes the jarring motion of traditional jogging which is especially important if you have arthritis. Try a slow paced spin class at a local gym if you’re not into biking in traffic. Biking is a great total body conditioner as well.
5. Yoga – When a joint and its surrounding muscles are affected by arthritis, the result is often impaired coordination, position awareness, balance, and an increased risk of falling. Yoga and tai chi are fantastic exercises that help improve body awareness, which can increase coordination and balance. Plus, according to the American College of Rheumatology, they include flexibility and range-of-motion moves, which boost joint flexibility and function.

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Your mother was right – breakfast is the most important meal of the day! Try these brain boosting breakfast ideas with foods shown to keep brain cells healthy and ward off age-related cognitive decline.

Breakfast Quesadilla – need a fresh take on eggs? Try a breakfast quesadilla. Choline, a B vitamin found in eggs, has been shown to play a role in brain function and memory. In a study of almost 1400 men and women published in the American Journal of Clinical Nutrition, those who consumed foods with choline performed better on memory and verbal learning tests than others. Eggs also provide high-quality protein, a nutrient that helps you concentrate by keeping your blood sugar stabilized and helping you feel fuller longer. Eggs are an excellent source of brain boosting nutrition.

Oatmeal – Oats contain iron, zinc, potassium and B vitamins, nutrients that encourage brain development and help your brain to function at full capacity. The fiber in oats will also help keep hunger at bay until your next meal. Studies have shown that children who ate oatmeal for breakfast scored up to 20 percent higher on tests than children who ate sugary cereal. When the sugar high wears off, there is a dip in blood sugar that negatively affects memory and concentration. So, when shopping for oatmeal, look for the steal cut variety or just plain oats, not the sugar filled, flavored packets!

Blueberries – all berries are rich in tannins, which protect brain cells and may play a role in improving memory by communication between brain cells. However, blueberries are also rich in antioxidants and other phytochemicals that have been linked to improvements in learning, thinking, and memory, as well as possible reductions in neurodegenerative oxidative stress. Toss blueberries on your oatmeal, in yogurt or make a smoothie to get a smart start to your morning.

Almonds – Almonds are an excellent source of vitamin E, providing almost 40 percent of your recommended daily allowance (RDA) in a one-ounce serving. A study published in the American Journal of Epidemiology suggests that vitamin E might help prevent cognitive decline, particularly in the elderly. Almonds also provide a healthy combination of protein, fiber and good-for-you fats to help maintain your blood sugar levels – keeping you focused and energized.

Apples – running short on time? At least grab an apple on your way out the door. Apples are rich in quercetin, an antioxidant plant chemical that protects brain cells. According to scientists at Cornell University, quercetin defends your brain cells from free radical attacks, which can damage the outer lining of delicate neurons and over time, lead to cognitive decline. Just remember to leave the skin on, since the highest amount of quercetin is found in the skin of the apple.

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Diabetes can affect every part of the body, including skin. In their lifetime, as many as one third of diabetics will have a skin disorder caused or affected by diabetes. Most skin conditions can be prevented or easily treated with early detection.

To improve diabetic skin care, there are several things you can do:

• Manage your diabetes – If you have high blood glucose levels, you are more likely to have dry skin and a decreased ability to fight off harmful bacteria. Both conditions increase the risk of infection.
• Keep skin clean and dry – Use talcum powder in areas where skin touches skin, such as armpits and groin.
• Avoid super hot baths and showers – The heat can increase drying of the skin. If your skin is already dry, don’t use bubble baths. Moisturizing soaps may help. Apply a moisturizing skin lotion afterwards, but avoid the area in between toes as too much moisture there can encourage fungus growth
• Prevent dry skin – When your skin is dry, it can become itchy. Scratching can open skin, allowing infection to set in. Moisturize your skin to prevent chapping, especially in cold or windy weather.
• Treat minor cuts and scrapes right away – Wash minor cuts with soap and water. Only use an antibiotic cream or ointment if your doctor recommends it. Cover minor cuts with sterile gauze. Should you get something more serious, don’t hesitate to see a doctor before it becomes infected.
• Increase home humidity – During cold, dry months, keeping your home more humid can help alleviate dry skin. You can and should bathe less during the dry seasons as well.
• Take care of your feet – Check your feet every day for sores and cuts. Wear broad, supportive shoes that fit well and allow air to move freely around your feet. Always check your shoes for foreign objects before putting them on.

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The food we eat provides us with energy in the form of glucose. However, if you have diabetes, glucose builds up in your blood and can’t get into your cells to be used for energy. When glucose levels remain high, over time, it can cause damage to your eyes, kidneys and nerves.

You are at a greater risk of diabetes if you:

• Have a family history of diabetes
• Are overweight
• Don’t exercise
• Or are Hispanic/Latino, American Indian, Alaska Native, African American, Asian American, or Pacific Islander.

To keep your blood glucose levels within a normal range, here are ten tips to reduce your risk of diabetes:

1. Don’t skip meals – eat breakfast, lunch, dinner, and one or two healthy snacks everyday.
2. Eat salad daily with a wide variety of vegetables and skip the dressing.
3. Drink water instead of soda, fruit drinks, or sport drinks.
4. Eat foods high in fiber, such as whole grain breads or brown rice.
5. Eat small portions of baked, broiled or grilled fish, meat, poultry, and low-fat cheese. The size of your fist is a good guide for these portions.
6. Instead of candy bars or chips, grab a piece of fruit or a low-fat yogurt as a snack.
7. Fill at least half of your plate with vegetables. If you’re still hungry, have seconds of the veggies, not the main course
8. If you find yourself at a fast-food restaurant, order small, regular sized meals, not super sized.
9. If it’s pizza night, order thin crust cheese or veggie varieties and eat no more than two slices.
10. Aim for 60 minutes of exercise every day – no excuses.

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You know healthy eating is important for weight management, heart health and a general sense of well-being. But you can also nourish your brain with the foods you choose. Boost your brainpower with these five foods:

1. Blueberries – Research from Tufts University found that the consumption of blueberries may be effective in improving or delaying short term memory loss. Bonus – blueberries are delicious and readily available. Toss them on your cereal, grab a handful for snack or even put them on frozen yogurt for a nighttime treat!
2. Tomatoes – Tomatoes are loaded with lycopene. Lycopene is a powerful antioxidant that can help protect against the kind of free radical damage to cells which occurs in the development of dementia and Alzheimer’s.
3. Oily Fish – Your brain relies on essential fatty acids (EFAs) and yet your body cannot produce them, so they must be obtained through your diet. The most effective omega-3 fatty acids occur naturally in oily fish as EPA and DHA. Look for salmon, trout, mackerel, herring and sardines. Low DHA levels have been linked to increased risk of Alzheimer’s and memory loss.
4. Pumpkin Seeds – Pumpkin seeds are an excellent source of zinc. Zinc is crucial for enhancing memory and cognition. It doesn’t take much to reap the benefits either. Just a handful will do. Be mindful of salt content, though – look for unsalted, natural varieties and keep a bag in your desk for a quick and easy brain boost!
5. Walnuts – According to a recent study published in the American Journal of Epidemiology, proper intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts, particularly walnuts are an excellent source of vitamin E. Plus, they’re another easy on-the-go snack to keep handy.

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As we get older, our bodies naturally decline. We lose muscle, energy and more. Our brains can atrophy, too. The hippocampus, the area of your brain responsible for building memory, loses 5 percent of its nerve cells with each passing decade. Plus, aging slows production of acetylcholine, a neurotransmitter vital to learning and memory. That can make performing mental tasks more difficult.

Just as you need to work out your muscles to maintain them, your brain also needs exercise. Scientists now believe that performing regular, targeted brain exercises can also increase your brain’s cognitive reserve for later on. We’ve compiled six brain exercises that can help sharpen both your long- and short-term memory.

1. Cooking – learning how to cook a new cuisine, or following an unfamiliar recipe can increase brainpower. Cooking relies on your sense of smell, touch, sight and taste, which all involve different parts of the brain. It’s like a total brain workout! Want to stretch your brain even further? While eating, try to identify the different ingredients and flavors, as you taste them.
2. Sudoku – this number game requires you to keep a series of numbers in your head while mentally “rehearsing” their placement in the nine-space grids. It stretches your working memory. Remember, as with any brain exercise, once your brain is used to the patterns or organizing of numbers and it’s “easy,” it’s time to find something new.
3. Basic Math – when computing a tip or solving an equation, before you pull out the calculator on your smart phone, try to solve the problem in your head, first. Stretch your brain to recall strategies and methods from your youth – you’ll feel accomplished and might even surprise yourself with what you can do!
4. Brain Yoga – With your left hand, make a fist and extend your thumb. Do the same with your right hand, but extend your pinky. Now switch them so you’re using your left pinky and right thumb. This exercise is similar to patting your head while rubbing your tummy. The coordination involved will strengthen neural connections, helping to improve memory and cognition.
5. Forget Your Shopping List – If you’re headed to the grocery store for a few items, don’t make a list. It sounds daunting, but with some practice you can do it. Use a game to help you remember. If you need milk, eggs and orange juice, assign a rhyming word with a number. For example, “one” might be “run.” Now imagine yourself running with a glass of milk and it spilling everywhere. When you get to the store and are trying to remember the first item on your list, you’ll think of one, then run and the image of you running with a glass of milk will pop into your head and you’ll remember that milk was the first item on your list.
6. Test Your Recall – when you get home from a new place, sit down and see if you can draw a map directing you back. Did you make a list for a big trip to the grocery store? Before leaving, hide the list and see how many items you can remember. Have you had several phone numbers in your lifetime? See how many you can remember. Can you still recall your best childhood friend’s number or address? These may sound silly, but any little ways in which you can test your recall will wake up those parts of your brain and get you thinking.

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According to a recent study, learning a new sport could strengthen your brain in different ways than the familiar brain training exercises such as crossword puzzles and word searches do. It is part of growing research on the impacts of motor learning on the brain.

We have all heard the ads for Luminosity – a brain training website touting the benefits of increasing memory and overall cognition. But very few of us associate motor activity with brain function. Past studies have already shown that regular exercise changes the brain by increasing cells in the parts of the brain responsible for memory and thinking.

But more recent research suggests that learning a new physical skill can have significant effects on brain strength. The 2014 study with mice found that when the mice were introduced to a complicated type of running wheel, in which the rungs were spaced in irregular patterns, such that the mice had to learn a new stutter-step type of running, their brains changed significantly.

Learning to use these new wheels led to increased myelination of neurons in the animals’ motor cortexes. Myelination is the process by which parts of a brain cell are insulated, so that the messages between neurons can proceed more quickly and smoothly. It was previously believed that myelination in the brain occurs almost exclusively during infancy and childhood and then slows or stops altogether.

However, the mice running on the new wheels showed notable increases in the myelination of the neurons in their motor cortex even though they were adults.

Other mice that ran on normal wheels for the same period of time showed no increase in myelination. Scientists concluded that learning the new physical skill had changed the adult mice brains, where practicing a mastered, familiar skill had not.

While it is still unknown if these changes would present themselves in humans, it does seem likely. According to study authors, motor skills are as cognitively challenging in their way as traditional brain training methods. However, by giving a new sport a try, you are not only improving your brain strength, you are also getting the added health benefits of exercise – something brain training on a computer or with a crossword puzzle just can’t provide.

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It seems everyday there is so much to get done, and not nearly enough time. But if you don’t get that stress under control, you’re going to deplete your supply of B vitamins. B vitamins help with stress by working with brain chemistry and balancing neurotransmitters, helping to achieve balance over stress. There are several B vitamins and this is how each one works with your body to combat stress.

B1, Thiamine

Vitamin B1, also known as thiamine, is important in keeping the nervous system healthy and plays a vital role in maintaining a healthy mental attitude. This water-based vitamin is essential to converting glucose into energy. B1 can help stabilize mood and improve memory and concentration.

B3, Niacin

Vitamin B3 supports the functions of the nervous and digestive system. The body can produce niacin from the amino acid L-tryptophan. A deficiency in B3 can cause depression, irritability, stress and mood disturbances. Niacin functions to help the body release energy from carbohydrates. This can control blood sugar and maintain nervous system function.

B12, Cyanocobalamin

Vitamin B12 is often referred to as the memory vitamin because the organ that depends on it the most is the brain. B12 deficiencies may cause mental confusion, neurological changes and make it more difficult to cope with stress. This water-based vitamin is significant in the creation of the sleep hormone melatonin and the mood hormone serotonin.

B6, Pyridoxine

Vitamin B6 can help the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety. Vitamin B6 may also help boost the immune system during times of anxiety.

B9, Folic Acid

Folic acid is an essential vitamin needed for energy. The body is unable to produce folic acid on its own. If there is a deficiency in folic acid, people may experience depression and fatigue, which may produce higher levels of stress.

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When the clocks spring ahead we need all the help we can get. Try these five sleep inducing foods to give yourself a head start on the day.

1. Honey – Honey contains glucose, which tells your brain to shut off a chemical known to trigger alertness, known as orexin. It doesn’t take much – just one tablespoon is enough to encourage a good night’s sleep. Try it on oatmeal or yogurt.
2. Almonds – A handful of almonds can send you drifting into dreamland. That’s because almonds contain tryptophan (yes, the same hormone found in turkey that causes that post Thanksgiving dinner nap). Almonds also contain magnesium, which is known to naturally reduce muscle and nerve function and steady heart rhythm, preparing your body for sleep.
3. Oatmeal – You probably think of oatmeal as a breakfast food, but it can also be the perfect bedtime snack. Oats are rich in melatonin, which helps your body fall asleep.
4. Cherries – Cherries are another rich source of melatonin. Studies have shown that eating cherries on a regular basis can help regulate your sleep cycle.
5. Bananas – Besides being a super quick and easy snack, bananas are loaded with good stuff to help you sleep. They are an excellent source of magnesium and potassium which serve to relax muscles and nerves. Plus, the vitamin B6 found in bananas converts tryptophan into serotonin, increasing relaxation.

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According to a recent study, reading before bed can help you sleep better. In fact – just six minutes with a good book can improve your sleep quality. How?

Scientists believe that reading is the best way to help you relax before bed because immersing yourself in another world takes your mind off of the stress in your life better than other coping mechanisms, like listening to music or drinking a cup of tea.

Researchers at the University of Sussex put this hypothesis to the test. Subjects were given either a book to read, relaxing music, or a cup of hot tea. Their stress levels and heart rates were then measured before and after performing an assigned activity.

Those who read experienced a 68 percent reduction in stress levels, while music lowered stress by 61 percent, tea by 54 percent, and taking a walk by 42 percent. This is good news since reading in bed is a simple thing to do.

The better news is that it only takes six minutes for your body to feel the anti-stress effects of reading. The faster you can de-stress, the faster your body is able to go to sleep.

And while you may be worried about picking up the mystery novel you’ve been eying right before bed, scientists say the genre of the reading material shouldn’t matter. Dr. David Lewis, the cognitive neuropsychologist who conducted the study said, “It really doesn’t matter what book you read, by losing yourself in a thoroughly engrossing book you can escape from the worries and stresses of the everyday world.”

A word of warning in an age of technology: if you’re going to use a device for reading, such as a tablet or e-reader, you should stick to those intended for reading. They use a different technology that does not emit the blue light known to suppress the sleep inducing hormone, melatonin.

So, before you call it a night, pick up a book and get in at least six minutes of reading. You may find your stress slipping away so you can peacefully drift into dreamland.

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Technology is a wonderful thing and now you can even use it to help you stay on track with your health and fitness goals. Here are three apps you might want to consider in 2016:

1. IPIIT – The Food Ambassador – This app reads food labels so that you don’t have to. It helps you check products for food allergy triggers, specific ingredients and nutrition facts when grocery shopping. Select from a list of allergens, preservatives and additives, such as almonds, eggs, gluten, lactose and artificial sweeteners, and the app scans an item’s barcode and flashes a plus or minus sign to indicate whether the food meets your health standards. In January, users will also be able to scan products for sugar content. The app can even compare two products and pick the healthier option. Free for iOS and Android.
2. Earthmiles – Earn Rewards for Fitness – Now it’s up to you to make every move count – literally. Coming to the US in mid-January, this app links with your favorite activity tracker (Garmin, FitBit, MapMyRun, etc.) to count your fitness toward earning “earthmiles.” These reward points can be redeemed for deals from wellness and sports brands like Reebok. It’s similar to frequent flier miles. Free for iOS and Android.
3. Sworkit – a team of sports scientists recently analyzed 30 popular free fitness apps and found that Sworkit was the most closely aligned with the American College of Sports Medicine’s training guidelines, which say a workout should include aerobic, strength and resistance, and flexibility components. It should follow guidelines for frequency and intensity and include safety measures. With Sworkit, you can access a growing library of 170 different exercises ranging from 7-minute stretches to hour-long cardio sets. All the exercises are bodyweight-based, so you don’t need any additional equipment for any of the workouts. There’s even a kids version for fun workouts! Basic edition is free for iOS and android.

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According to the experts at Forbes, the average business professional has 30 to 100 projects on their plate at any given time. Modern employees are interrupted seven times an hour and distracted up to 2.1 hours a day. Plus four out of 10 people working at large companies are experiencing corporate restructuring, and are facing uncertainty regarding their futures. Perhaps this is why more than 40% of adults say they lie awake at night plagued by the stressful events of the day.

Signs of job related stress include headaches, trouble sleeping, problems concentrating, short temper, upset stomach, job dissatisfaction, and low morale. Workplace associated stress comes in different forms, but ultimately it affects your mind and body. There are steps you can take to reduce stress at work so it doesn’t take over.

1. Meet with Your Manager – Start scheduling one-on-one sessions with your manager to touch base and keep the lines of communication open. Use these meetings as an opportunity to reconnect with your manager so you are both on the same page. Don’t wait until these meetings to let your manager know you are stressed.
2. Organize Your Workspace – Clutter = chaos. It might feel like something to add to your already long “to-do” list, but cleaning up your workspace will ultimately help eliminate stress by allowing easier access to files, documents and whatever else you might need to find on a daily basis. Prioritize your projects and consolidate the stacks of work – you might even find you have less to do than you thought once you’re organized.
3. Practice Time Management – Time management is essential when it comes to meeting project deadlines without feeling stressed. Just like organizing your workspace, you need to organize your tasks with some sort of planner, whether it’s written, on your computer or even on your smartphone using an app. List daily tasks and priorities along with approaching deadlines. You’ll get an overall picture of what to focus on each day and as long as you don’t procrastinate, you should reduce your stress.
4. Avoid Interruptions – Yes, it sounds easier than it is, but by limiting distractions and focusing on the task at hand, you can help eliminate stress. Emails, phone calls, pop-ups, instant messages and sudden, urgent deadlines conspire to make you more distracted than ever. While you may not have control over the interrupters, you can control your response. You can train those around you by answering email during certain windows, setting up office hours to talk in person or closing the door when you need to focus.

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Stress can impact your health in a number of ways – from sleep disturbance, to weight gain and more. Recent studies have examined the relationship between stress and cholesterol levels, according to a June 2014 review in Endocrine Connections.

These studies have suggested a link between stress and cholesterol, but the exact nature of the relationship is still unclear. Researchers aren’t sure whether stress can cause high cholesterol or whether it’s due to the way in which a person handles stress. Either way, there is definitely a connection that warrants further study.

According to large study in the March 2013 issue of the Scandinavian Journal of Public Health, workers reporting job stress during the previous year had higher cholesterol levels. They were more likely to have high levels of low-density lipoprotein (LDL), known as the “bad” cholesterol – and low levels of high-density lipoprotein (HDL), known as the “good” cholesterol. The link between job stress and unhealthy cholesterol levels existed even after the researchers tried to remove the effects of other lifestyle habits known to promote unhealthy cholesterol levels.

Another study reported in Health Psychology evaluated the effects of stress on cholesterol levels more directly. Immediately after a group of adults performed stressful mental tasks, their blood was tested. The results showed a small, but significant increase in total cholesterol, LDL cholesterol and HDL cholesterol compared to the levels before the tasks. Of particular interest, the LDL increased more than the HDL. Although this study seemed to demonstrate a direct effect of stress on cholesterol, further studies are needed to confirm exactly how stress affects cholesterol levels.

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When you’re stressed, you crave foods that you believe will make you feel better. It’s time to put down the chips and chocolate and rethink your comfort foods. Try these stress-relieving food choices instead.

1. Avocados – These creamy fruits stress-proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, vitamin E, and more folate than any other fruit. A single serving (about one-quarter of an avocado) has plenty of B vitamins, too.
2. Berries – Blueberries have some of the highest levels of an antioxidant known as anthocyanin, and they’ve been linked to all kinds of positive health outcomes, including sharper cognition. But all berries, including strawberries, raspberries, and blackberries, are rich in vitamin C, which has been shown to be helpful in combating stress. German researchers tested this by asking 120 people to give a speech, then do hard math problems. Those who had been given vitamin C had lower blood pressure and lower levels of cortisol after being exposed to the stress.
3. Garlic – Like many plants, garlic is packed with powerful antioxidants. These chemicals neutralize free radicals (particles that damage our cells, cause diseases, and encourage aging) and may reduce or even help prevent some of the damage the free radicals cause over time. Among the compounds in garlic is allicin, which has been linked to fending off heart disease and the common cold. Because stress weakens our immune system, we need foods like garlic to improve our immunity.
4. Oatmeal – Oatmeal is the ultimate comfort food! A complex carbohydrate, oatmeal causes your brain to produce serotonin, a feel-good chemical. Not only does serotonin have antioxidant properties, it also creates a soothing feeling that helps overcome stress. Studies have shown that kids who eat oatmeal for breakfast stay sharper throughout the morning. And beta-glucan, the type of soluble fiber found in oatmeal, has been shown to promote greater satiety scores than other whole grains. Make a batch of the steel-cut variety on the weekend, store it in the fridge, and microwave it on busy mornings.
5. Bananas – Next time you feel stressed, reach for a banana. With only 105 calories and 14 g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has 30% of the day’s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis calmly.

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If you’ve ever been stressed, you know it can do a number on your digestive system. Whether it’s nervous stress (that feeling prior to a public presentation) or life stress (paying those monthly bills), it can really tie your stomach in knots. However, the impact of stress on the stomach goes far beyond indigestion.

In recent years, doctors have discovered a complex connection between the brain and the digestive system. The entire system is extremely sensitive to our moods, such that experts now see stress as a major trigger in a wide variety of digestive problems, including irritable bowel syndrome (IBS), indigestion, and heartburn.

The stomach and intestines actually have more nerve cells than the entire spinal cord, which is why some experts refer to the digestive system as a “mini brain.” An entire highway of nerves runs directly from your brain to the digestive system, and messages flow in both directions.

Coincidentally, ninety-five percent of the body’s supply of serotonin — a hormone that helps control mood — is found in the digestive system, not the brain.

There are many reasons our digestive system should pay such close attention to our brains. In times of stress, our bodies are designed to focus on the things that can help us stay alive. It’s the fight or flight response from our days as cave dwellers. When our ancestors had to fight off cave bears, they didn’t want to waste any energy on less important things like proper digestion.

When the brain is severely stressed, it unleashes a cascade of hormones, upsetting the entire digestive system. The hormones have different and sometimes contradictory jobs. For example, the hormone CRH (corticotropin-releasing hormone) is one of the body’s main alert systems. In stressful situations, the brain pumps out CRH to tell the adrenal gland to start making steroids and adrenaline, chemicals that can give you the strength and energy to run or fight your way out of potentially dangerous situations.

CRH also suppresses appetite, which explains why some people can’t eat anything when they’re stressed. At the same time, the steroids triggered by CRH can make a person hungry, which is why some people fight stress with ice cream, chocolate, or potato chips.

Obviously, there are different responses to stress, and there’s no way to know for sure how specific situations will affect digestion. But there are some general similarities. Short-term stress can cause stomachaches, nausea, and diarrhea. Chronic stress can aggravate chronic diseases such as IBS and heartburn.

If you’re stressed out and your digestive system isn’t running smoothly, don’t suffer in silence. According to a report from the University of North Carolina, as many as 80 percent of people with IBS or another gastrointestinal issues never discuss their symptoms with a doctor. There are steps you can take to reduce your stress and help alleviate your digestive difficulties.

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If you think you’re lactose intolerant, recent research suggests you may not be.

The U.S. National Institutes of Health draft consensus says there is not enough data available to estimate the prevalence of true lactose intolerance in the United States, but it’s likely the numbers are much lower than those reported. People with lactose intolerance usually are told to avoid milk and milk-containing products, but this can deprive them of needed nutrients, particularly calcium and vitamin D.

Children and adolescents in particular can have a hard time getting enough calcium and vitamin D if they avoid dairy entirely. Adults are also at risk. Vitamin D and calcium are important for bone and cardiovascular health

Lactose is a sugar found in both human and cow’s milk. In order to be absorbed as a nutrient, lactose has to be digested by lactase, an enzyme present in the lining of the small intestine. When we’re babies, lactose levels in the intestine are at their highest in order to digest and absorb an important food source. By age 3 or 4, lactose production decreases and continues to do so as we get older. However, this doesn’t mean that we’re all lactose intolerant.

It’s important to distinguish whether symptoms attributed to lactose intolerance — diarrhea, abdominal pain, bloating and flatulence — result from another gastrointestinal condition, such as irritable bowel syndrome or celiac disease. Even if lactose is to blame, avoiding dairy products altogether is not always the answer.

Currently, when lactose intolerance is suspected, the common suggested course of action is total avoidance of dairy. This may be necessary for some people and they would need to make up for the lack of nutrients with supplementation. But for others, alternative strategies such as consuming small amounts of milk throughout the day or with meals or including yogurt and hard cheeses, especially low-fat hard cheeses, in the diet might be tolerable.

It is important to remember that lactose intolerance is not an allergic condition, whereby just a small amount of dairy would make you sick. There is some evidence to suggest that by continuing to consume small amounts of dairy, you can build up a tolerance. It is also possible that digestive enzymes, including lactose, can alleviate some of the discomfort dairy products may cause.

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Heartburn is a painful condition affecting roughly 20% of the population every week. The symptoms of heartburn are a tight, painful feeling through your chest. Heartburn is actually caused by acid reflux, which happens when stomach acid is released into the esophagus. The stomach acid eats away at the lining of the esophagus and can eventually cause permanent damage.

Certain foods can exacerbate acid reflux, causing heartburn. If you suffer from heartburn, try eating smaller portions in 4-6 meals a day. Overloading your stomach can cause acid to leak into your esophagus. Keep a food diary to identify which foods may trigger your heartburn. These are the top ten worst foods for heartburn:

1. Tomatoes – Tomatoes, fresh or canned, can be a major trigger for heartburn. While they are very healthy vegetables, tomatoes are naturally high in acid. This can lead to acid reflux as you digest your meal. Be wary of tomatoes used in cooking as well – that pasta sauce could come back to haunt you. Don’t forget tomato-based condiments such as ketchup and salsa.
2. Oranges – Your breakfast orange juice could be giving you heartburn later in the day. Oranges and other citrus fruit are high in acid, which can lead to acid reflux. Instead of citrus fruits, choose high alkaline foods. These include berries, apples, pears, bananas, and melon.
3. Mint – While mint can sooth an upset stomach, it can actually make heartburn worse. The numbing effect of mint can relax your esophageal sphincter, letting stomach acid reach your esophagus.
4. Beef – Beef may not come to mind when you think of heartburn. Unfortunately beef can be high in fat, which can cause acid reflux. Expensive cuts such as filet mignon, porterhouse, New York strip, and T-bone steaks are all high fat cuts of beef. Instead, opt for lean cuts of beef, including sirloin tip, top round, eye of the round, and top sirloin. Low fat cuts of beef can be tough, so marinate or stew the meat for best results.
5. Coffee – Drinking coffee morning, noon and night can lead to some serious heartburn. Coffee is high in acid, which can exacerbate acid reflux. Caffeine also causes heartburn by relaxing the esophageal sphincter, which allows stomach acid to rise. Moderation is key – a morning cup of coffee is probably okay, but don’t keep drinking it throughout the day.
6. Cheese – Cheese is naturally high in fat. High fat foods delay digestion, putting pressure on your esophageal sphincter and letting acid through. Cheeses with the highest include cheddar, cream cheese, Gouda, Parmesan, and Stilton. Cheese sauces can be particularly bad, as they typically contain high amounts of heavy cream and butter.
7. Soda – Soda can be very damaging to those who suffer from heartburn. Many varieties are high in acid, such as colas and fruit flavored sodas. The fizzy carbon dioxide can force open your esophagus, letting acid rise.
8. Chocolate – Chocolate is a triple threat. It’s high in fat, which means it takes longer to digest. It’s high in caffeine, which relaxes the esophageal sphincter and can let stomach acid creep up. Plus it’s a natural relaxant, releasing the pleasure hormones in your body. This action can also relax the sphincter. If you suffer from heartburn, you should definitely skip chocolate.
9. Garlic – despite its reputation as a health food, garlic, especially when paired with onions can trigger heartburn symptoms.
10. Butter – how you cook your food can also play a role in heartburn. Frying in butter and oil can add unwanted calories and fat to your meal.

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Your bones are living tissue that needs lifelong protection and nurturing. Here are five facts about bones you might not have known.

1. Bones are Alive – They may feel like rocks, but bones are living things. Osteoblasts (a group of cells) are constantly working to create new bone, while osteoclasts destroy bone. The constant battle between creation and destruction is called, “bone remodeling.” It’s why bones regenerate after a break, grow rapidly during childhood and unfortunately, decline later in life when destruction starts winning the battle.
2. Hip Fractures are More Likely than Cancer – Although breast and other cancers top the list of health concerns, osteoporosis should be right up there, too. A woman’s risk for an osteoporosis-caused hip fracture is the same as her breast, ovarian and uterine cancer risk combined. A broken hip can be a potentially life-changing event often requiring surgery and long recovery times.
3. Dentists Can Diagnose Bone Loss – Bone loss can occur anywhere in the body, even the jaw. If the jawbone deteriorates or loses density, the result can be loose teeth and receding gum lines. Dentists can pick up on osteoporosis by checking your regular dental x-rays and being on the lookout for related health problems.
4. Ethnicity Affects Bone Strength – While anyone can develop osteoporosis, your risk is much higher if you are Caucasian or Asian. It’s estimated that 20 percent of Asian and non-Hispanic Caucasian women over the age of 50 have osteoporosis, while 52 percent have a precursor to osteoporosis known as osteopenia or decreased bone mass. In contrast, only 10 percent of Hispanic women in this same age group have osteoporosis, and 49 percent have osteopenia.
5. You Can Build Up Your Bones – Playing sports, lifting weights, running, and almost any activity that moves muscle will trigger your bones to get stronger and denser. Since bone density peaks around age 30 and then declines, the more you build in your younger days, the more you’ll have later. It’s like a 401K for your bones!

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Necessary Nutrients for Bone Health As we age, we lose bone. Getting the proper nutrients for strong, healthy bones is critical. Calcium is a crucial building block of bone tissue. Vitamin D helps the body absorb and process calcium. The two nutrients work together to maintain bone health and strength. Other, lesser-known nutrients are also important in maintaining bone health.

According to the Institute of Medicine, most adults require 1000 mg of calcium a day. For post-menopausal women and men over the age of 70 that number increases to 1200 mg. While there’s been emphasis on getting enough calcium for bone health, there’s been little attention paid to vitamin D.

Vitamin D is a fat-soluble vitamin obtained from sun exposure, foods and supplements. Researchers believe that most Americans fall short on vitamin D. In many parts of the country, especially during the winter months, the sun is too weak to generate vitamin D. Older people are at higher-risk of vitamin D deficiency as our bodies become less efficient at producing it as we age.

Vitamin A is a fat-soluble vitamin that’s important for building strong, healthy bones. Both osteoblasts which are bone building cells and osteoclasts which are cells that break down bone are influenced by vitamin A. However, too much vitamin A can actually lead to lower bone density, so it’s definitely a balancing act.

One source of vitamin A is retinol, found in meat and fish, fortified breakfast cereals,and vitamin supplements. Another source of vitamin A is beta-carotene, found in dark green and orange fruits and vegetables.

Vitamin B12 also appears to have an effect on bone building cells. A March 2005 Tufts University study showed that low levels of vitamin B12 are linked to a higher risk of osteoporosis in both men and women. Vitamin B12 is found in meat and fish, making vegans, who don’t eat meat or dairy, at increased risk for bone loss.

Vitamin C is important for healthy gums and healthy bones. Vitamin C is essential to the formation of collagen; the foundation that bone mineralization is built on. Studies have associated increased vitamin C levels with greater bone density. Vitamin C is water-soluble and the most common reason for low levels is poor intake.

Vitamin K is important to normal bone growth and development. This vitamin helps attract calcium to the bone. Low blood levels of vitamin K are associated with lower bone density and possibly increased fracture risk. Thankfully, vitamin K deficiency is uncommon in healthy adults probably because it is found in many of the foods we eat every day.

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Best Foods for Healthy Bones A 2009 study from the Archives of Internal Medicinefound as many as 3 out of 4 Americans suffer from a Vitamin D deficiency. We all know about the bone-building benefits of milk, but there are other foods that can help boost your intake of Vitamin D and the calcium you need to maintain strong, healthy bones.

Here are five of the best foods for healthy bones:

1. Calcium-fortified Cereal – Start your day right with a double shot of calcium. Choose a calcium-fortified cereal that is high in fiber and low in sugar, then add milk.
2. Edamame– This Asian soybean is packed with calcium – 197 mg in just half a cup. You can find fresh or frozen edamame at most grocery stores. Boil fresh whole edamame pods in lightly salted water or microwave frozen edamame and sprinkle with a small amount of sesame oil.
3. Dark Leafy Greens – Change up your salad greens from iceberg to one of many dark leafy greens. Spinach, Kale, Swiss Chard, Mustard Greens and Bok Choy are just a few. One cup of Collard Greens provides 256 mg of calcium.
4. Yogurt – High in protein and healthy gut bacteria, yogurt offers 400 mg of calcium in just an 8-ounce serving. Choose a Greek variety for an extra protein boost.
5. Milk Alternatives – People with lactose intolerance often have trouble digesting dairy, and have to miss out on a major source of calcium. Instead opt for enriched soy milk or almond milk for - 300 mg of calcium in one cup.

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Energy Boosting Smoothie Ingredients Whether you choose bananas, oranges, spinach, or any kind of produce, there are tons of great energy boosting smoothie ingredients to jump-start your day. Smoothies are the perfect power breakfast because they’re filled with the vitamins and nutrients you need to keep you going. If you’re looking to increase your energy and stamina, be sure to include the following ingredients in your morning smoothie:

1. Bananas – This yellow fruit is chock full of natural energy. Loaded with potassium, fiber and B vitamins, bananas are a great natural fuel as well as a super nutritious snack.
2. Berries – One cup of berries provides an excellent amount of healthy vitamin C. Vitamin C is a great source of natural energy and is filled with fiber – perfect for keeping you regular.
3. Citrus Fruit – Citrus is a vitamin C powerhouse and provides a quick burst of energy as well as endurance. Citrus fruits are easy to add to any green smoothie by squeezing in or even tossing in some peeled oranges or grapefruit.
4. Leafy Greens - Leafy greens contain vitamins A, C, K, Magnesium, Iron and the mighty vitamin B, all of which provide natural energy and keep your energy levels up and sustained throughout the day.
5. Nuts – Nuts are full of magnesium and provide a quick pick-me-up. Instead of reaching for a cup of coffee, grab a handful of your favorite nuts. Your blender blades will thank you if you soak nuts in water the night before adding them to your smoothie. It also makes them easier to digest.
6. Seeds – Chia and Sunflower seeds help regulate your blood sugar giving you energy throughout the day. Plus, they’re an excellent source of fiber and protein. Don’t forget that chia seeds will expand, so you don’t need many to have an energetic impact!

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Five Reasons You’re Always Tired If you find yourself dragging throughout the day and don’t have enough energy to do the things you love, there could be an underlying reason. Here are five of the most common reasons you’re always tired:

1. You’re Not Drinking Enough Water – Being even slightly dehydrated can take a huge toll on energy levels. Dehydration causes a reduction in blood volume, which makes the blood thicker. Your heart then becomes less efficient at pumping, reducing the speed at which oxygen and nutrients reach your muscles and organs. To find out how much fluid you need, divide your weight in half (pounds) and drink that number of ounces of fluid a day.
2. You’re Iron Deficient - Iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. When you’re lacking in iron, less oxygen travels to your muscles and cells. Boost your iron intake to reduce your risk of anemia: load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C. Vitamin C improves iron absorption when consumed together.
3. You Skip Breakfast – Food fuels your body. When you’re sleeping, your body continues using the food you ate for dinner the night before to keep your blood pumping and oxygen flowing. When you wake up, you need to refuel with a healthy breakfast. If you skip this important meal, you’ll feel sluggish. Breakfast kick-starts your metabolism and gets your engines running for the long day ahead. Aim for whole grains, lean protein and healthy fats. For example, a slice of whole grain toast with avocado or peanut butter. Steel-cut oatmeal is a great choice for those cold mornings.
4. You Drink Before Bed – You may think that glass of wine is helping you to relax, but it’s really causing problems. Initially alcohol depresses the central nervous system, producing a sedative effect, but ultimately it sabotages sleep maintenance. Alcohol creates a sort of rebound effect as it’s metabolized, which is why you’re more likely to wake up in the middle of the night and have trouble falling back asleep after you’ve been drinking. Try to avoid all alcohol three to four hours before bedtime.
5. You Rely on Caffeine – starting your day with a nice, hot cup of coffee is perfectly fine. Studies show that up to three cups of coffee daily is actually good for you. But using caffeine throughout the day as a pick-me-up can seriously disrupt your sleep cycle. A study published in the Journal of Clinical Sleep Medicine found that consuming caffeine even six hours before bedtime negatively affects sleep. So, skip that afternoon coffee and reach for a handful of almonds or a cup of yogurt. The protein will give you the boost you need to make it through the rest of the day.

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Three Desk Exercises to Increase Energy Are you getting notices from your Fitbit, smart phone or watch telling you it’s time to stand up and stretch? It can be so easy to ignore those warnings and keep working away. But if you’re struggling to get through the afternoon because you have no energy, you should listen to your device and try these moves.

1. Seated Twist – Sitting in your chair, place your right hand on the outside of your left knee. Use that hand as leverage to twist to your left, and place your left hand as far to the right as possible to have something to hang onto while you twist. Repeat on each side 2-3 times.
2. Forward Bend – Stand several feet behind your chair. Raise both arms overhead and ‘hinge’ forward from your hips, keeping your back straight. Hold on to the back of the chair to keep steady for a few seconds, and then rise back up to a standing position.
3. Shoulder Rolls –Sitting straight in your chair,clasp your hands together in front of you and make a forward circle with your right shoulder and then your left, creating a rhythmic motion. Repeat six times. Switch to backward circles.

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There are 400 to 500 species of bacteria living in your gut or gastrointestinal (GI) tract. Probiotic bacteria, (the good bacteria) have many more functions than just aiding with digestion. They trigger immune system reactions throughout the body, including activating T-cells.

Probiotics help restore the beneficial gut bacteria that may have been depleted as a result of poor diet, the overuse of antibiotics, food poisoning or environmental toxins. They also promote overall health and well-being.

Here are six reasons to take probiotics:

1. Enhanced Immunity – 80% of your immune system is in your gut. Probiotics replenish beneficial bacteria for optimal digestive and immune health, help balance yeast growth and promote daily relief from gas, bloating and irregularity.
2. Improved Heart Health –Probiotics might help reduce blood pressure. According to a study published in Hypertension, a journal of the American Heart Association, in 2014 the reduction was greatest in people whose blood pressure was already elevated.

3. Increased Energy – Probiotics create a microenvironment inside your digestive system that encourages mineral absorption so you feel happy, energetic and vibrant.

4. Improved Stomach Sensitivity – Digestive issues plague millions of Americans. Bloating, heartburn and stomach cramps can be the result of your stomach struggling to digest. Probiotics help reduce this type of GI distress by helping your body break down proteins, carbohydrates and fats more efficiently. If you suffer from chronic gastrointestinal issues or have a diagnosed GI issue like irritable bowel syndrome friendly bacteria can reduce existing gut pain and discomfort.

5. Weight Loss – Recent studies show that probiotics may improve your metabolism and accelerate fat loss. Getting your system back in balance can help you lose weight.
6. Improved Skin Conditions -If you have an allergic skin reaction to cow’s milk, probiotics may help. If eczema runs in your family, taking probiotics during pregnancy may keep your newborn from getting it.

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Probiotic Foods Improve digestion and boost immunity with foods that contain gut-friendly “good” bacteria. Here are six probiotic foods you should eat:

1. Kefir – Kefir is made by adding kefir grains to milk, causing fermentation to occur. The thick yogurt-like beverage is packed with probiotics and protein (11 grams per cup). Available in the dairy section, Kefir makes a great breakfast on the go or bedtime snack.
2. Kombucha – Kombucha originated in China and dates back 2,000 years. It’s made by fermenting sweetened black tea to create a refreshing beverage. You can find it in the refrigerated section of your grocery store. If you’re feeling adventurous, you can even brew your own with a Kombucha brewing kit.
3. Sauerkraut – Sauerkraut is more than a condiment. It is shredded cabbage that has been fermented, fostering the growth of good probiotic bacteria. Look for raw refrigerated varieties as pasteurization can destroy the probiotics.
4. Miso – Miso is a traditional Japanese seasoning that is a thick paste with a very salty and tangy flavor. Miso is typically made by fermenting soybeans with salt and a fungus called kojikin. Look for it in the refrigerated section of your grocery store and add it to soups or stews.
5. Yogurt – Yogurt is a fermented milk product made from cow’s milk, soy milk or nut milk. It is important to look for the words, “live and active cultures” on the container to ensure a healthy dose of probiotics with each serving.
6. Kimchi – Kimchi is a popular Korean side dish served at almost every meal. Made from fermented vegetables, it gets its spicy flavor from garlic, salt, chili peppers, and vinegar. You can add kimchi to soups, sandwiches, or stir-fry. Look for it in the refrigerated section of your grocery store or in an Asian market.

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Contrary to popular belief, Heart Disease is just as common in women as in men. In fact, nearly 460,000 women die of cardiovascular disease every year, according to the most recent data from the American Heart Association. Women often have less extreme symptoms than men, so they may be more likely to ignore warning signs such as an ache in the jaw or feeling more out of breath than normal. But there are lifestyle changes women can make to reduce heart attack risk.

1. Diet – Research has shown that the Mediterranean diet – rich in fish, nuts, grains, fruits and vegetables – can dramatically lower your C-reactive protein (an indicator of inflammation in the arteries around the heart). A small amount of dark chocolate every week can also lower your C-rp.
2. Hormones – If you’re taking birth control and have a high C-rp level, you should talk to your doctor and consider stopping. Research has shown that the hormones in birth control play a large role in raising the C-rp levels in your body. If you’ve already experienced menopause, oral hormones can cause the same problem. Ask your doctor about a hormone patch, which doesn’t have the same effect.
3. Floss – A little known fact is that chronic gum disease leads to inflammation and increases heart disease risk. Make sure you’re flossing after meals and at bedtime. Good dental care has been shown to reduce risk of heart attack.
4. Spices – For thousands of years, Chinese and Indian medicine has used ginger and turmeric as anti-inflammatory agents. Animal studies have shown these spices have strong anti-inflammatory properties.
5. Relax – Life is busy and it can be hard to find time to relax. But it’s crucial for maintaining heart health. Try to get seven to eight hours of sleep every day. Consider relaxation strategies such as yoga and deep breathing. Even just going for a walk with a friend can sooth your heart and your soul!

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You know that exercise is good for you and your heart. But maybe you’re not the jogging type, and don’t enjoy the gym. There is something you can that’s even better and easier. You can walk for your heart.

According to a new study conducted at Lawrence Berkeley National Laboratory, Life Science Division, briskly walking can lower your risk of high blood pressure, high cholesterol and diabetes as much as running.

Researchers analyzed 33,060 runners in the National Runners Health Study and 15,045 walkers in the National Walkers Health Study. They found that the same energy used for moderate-intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly even coronary heart disease over the course of six years. The more people walked or ran each week, the more their health benefits increased.

The American Heart Association recommends 30 minutes of physical activity per day, at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week for optimal benefits. The study findings are consistent with these recommendations.

If you’re new to exercise, walking is the perfect way to ease back in. Start slowly with just a few minutes per day. Even a ten minutes walk down your street and back is a good start. Set an attainable goal and increase your time and distance each week. In no time at all, you’ll be up to 30 minutes and your heart will thank you.

Here are some more ways to encourage walking in your daily life:

1. Instead of letting the dog out in the yard, take her for a walk. Don’t have a dog? Ask a neighbor if you can walk theirs.
2. Park your car far away from your destination so you have to walk to get there.
3. Cold outside? No problem. Go to your favorite mall and walk while you window shop. Many malls open early just for this reason.
4. Ask your friends to join you. Maybe you meet every other night after work for a quick walk. It’s always more fun to exercise with friends.

So, lace up your sneakers and get out there and walk. It’s easy, safe, inexpensive and has the lowest dropout rate of any type of exercise. And remember, for every hour of brisk walking, life expectancy for some people may increase by two hours. Plus, walking for as few as 30 minutes a day improves your heart health.

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Heart disease is the leading cause of death, but did you know that it is both preventable and controllable? You can improve your heart health one step at a time.

What is heart disease?

The term “heart disease” refers to several types of heart conditions. In the United States, the most common type is coronary heart disease (also called coronary artery disease), which occurs when there is a plaque build-up in the arteries that supply blood to the heart. Coronary heart disease can cause heart attack, angina, heart failure, and arrhythmias.

Each year, an estimated 715,000 Americans have a heart attack. 600,000 people die from heart disease in the United States each year—that’s 1 out of every 4 deaths.

While the statistics surrounding heart disease can be daunting, your endeavor toward a healthy heart needs only to begin one step at a time.

One Step at a Time

• Don’t become overwhelmed. It can be difficult knowing where to start. Make a list of attainable goals and start small. Maybe taking just one walk a week and make one heart-healthy dinner. When you can easily do that, increase your goal to two walks a week and two heart-healthy dinners. Every step brings you closer to a healthier heart.
• Don’t do it alone. The journey toward a heart healthy way of life is harder when you’re doing it alone. Encourage friends and family to join you. You can help encourage each other and celebrate success together.
• Don’t get discouraged. No one said it was going to be easy. You can’t do it all. If you miss a workout, or don’t make a healthy food choice, don’t beat yourself up. Get a good night’s sleep and start again tomorrow.
• Reward yourself. Don’t wait until you’re ready to give up before rewarding yourself. Offer yourself small rewards for progress such as a night out with friends, or tickets to that show you’ve been dying to see.

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If you were having a heart attack, would you know? Not all heart problems come with clear warning signs. You may not feel that alarming chest pain prior to clutching your chest and falling to the floor. Some symptoms occur in the days leading up to a heart attack, while some don’t even happen in your chest. It’s not always easy to know what’s happening, but here are ten signs of a heart attack:

1. Coughing – Frequent coughing fits combined with wheezing can be an indicator of heart failure. You may also experience bloody phlegm when you cough.
2. Restrictive Feelings – The feeling of being suffocated or having your upper torso squeeze tightly is a common symptom of a heart attack.
3. Jaw Pain – Pain in the lower jaw is a common symptom of a heart attack. Try moving your jaw around. If the pain worsens due to movement than it’s probably due to joint pain, not heart related. However if you move it around and there is no change to the pain and it’s also accompanied by shortness of breath, sweating and discomfort in your body then seek help.
4. Dizziness – Heart attacks often start with dizziness and the feeling of being lightheaded. You may not associate these feelings with heart attack because you’re expecting more dramatic symptoms.
5. Shortness of Breath – This is a sign that your heart is in distress. It may not be a heart attack, but no matter what if you’re suddenly short of breath, you should seek help.
6. Racing Heart – If your heart is struggling and needs to work overtime it will begin to race, which is a good indication that something may be wrong.
7. Indigestion – This isn’t a common symptom and most people don’t know that it can be connected to a heart attack. Indigestion alone obviously doesn’t lead to heart attack, but if it’s accompanied by pain, nausea and shortness of breath, you should seek medical attention.
8. Fatigue – We’re not talking about generally feeling tired. But rather fatigue that comes on suddenly and for no apparent reason. It may come right away or a few days prior to your heart attack. If may also arrive with chest or jaw pain. If you experience unexplained exhaustion contact your doctor.
9. Profuse Sweating – If you start sweating profusely and you’re not hot and didn’t just finish a workout and it starts soaking through your clothes, your heart might be in distress and you could need help – especially if you begin looking pale.
10. Chest Pain/Pressure – This is the most obvious. Any pain or pressure in the chest that goes on for longer than a minute is cause for concern, especially if sitting down or resting doesn’t make it go away. Don’t delay in getting help.

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Omega-3s’ EPA and DHA found in Krill oil have been shown to support healthy blood pressure and heart rhythm, plus long-term heart health. For optimizing healthy cholesterol and decreasing triglycerides, research suggests krill oil has an edge. One 12-week study published in the journal Lipid Technology looked at 120 people with high cholesterol and high triglycerides and found those taking 1.5 grams of krill oil per day had significantly healthier blood pressure. The krill oil group also saw measured benefits, with improvements upon cholesterol and triglycerides levels.

Still not convinced? Krill oil offers these additional benefits:

• No Fish Burps: Because omega-3s from phospholipids are water-soluble, they don’t pool on top of the stomach — prompting reflux and fishy aftertaste — like some fish oil supplements.

• Small Dose, Big Impact: Omega-3s from krill are used more efficiently in the body than some other sources. A 2009 study found that when 48 people took 100 mg of EPA/DHA for 112 days, those getting it from krill oil saw their omega-3 Index (a measure of levels in red blood cells) jump 67 percent, 2.5 times as much as those getting it from other sources. Another study looked at 113 people over seven weeks and found that those taking krill oil could take 543 mg of omega-3 DHA and EPA from krill oil and get a comparable improvement in blood levels as those taking 864 mg of DHA/EPA from fish oil.

• Antioxidant Power of Astaxanthin: Krill is loaded with the reddish-orange antioxidant astaxanthin. Shown to be 300 times more potent than vitamins E and A, astaxanthin helps protect cell membranes from free-radical damage and also serves as a natural preservative in krill oil, keeping it fresher longer.

• Contains Choline: Choline is a key building block for the neurotransmitter acetylcholine, which helps support memory and communication between brain cells and may reduce the risk of breast and colorectal cancer. Because choline is typically found in beef, liver, and chicken, those who don’t consume a lot of meat often lack it.

• Lower in Omega-6: While fish oil tends to contain some omega-6 fats (pro-inflammatory fats which, in excess can counteract the benefits of omega-3s), krill oil contains almost none

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Vitamin C is water soluble, meaning our bodies can neither produce nor store it. It’s up to us to include vitamin C in our diets. But you’d have to eat a lot of oranges to come anywhere near the recommended daily allowance (RDA) of 60 mg.

Here are five foods with more vitamin C than oranges: 1. Yellow Bell Peppers – A half cup of these colorful veggies packs 155 mg of vitamin 2. Papaya – Each half of a large papaya provides an impressive 238 mg of vitamin C. 3. Guava – with 377 mg per cup, you can’t beat the vitamin C content. That’s five times 4. Kale – Each two-cup serving of Kale carries 150 mg of vitamin C, a whopping 684 mg 5. Strawberries – A cup of sliced strawberries contains 98 mg of vitamin C, just a tad

So there you have 5 foods that pack a Vitamin C Punch!

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On today’s show, Chris talks about a connection between Vitamin D and Diabetes that could literally change your life!

You’ll discover * the important role vitamin D plays in reducing your risk for diabetes; * how to tell if you’re deficient in Vitamin D; * and what you can do to get the D, you deserve.

The Sunshine Vitamin As you may know, Vitamin D, also known as the sunshine vitamin, can be produced in the body with mild sun exposure. Vitamin D is also found in foods and supplements. But what you may be surprised to learn is that researchers, in a recent study, found that people with low levels of Vitamin D were more likely to have Type 2 diabetes, prediabetes and metabolic syndrome than people with normal levels, regardless of how much they weighed!

There was a direct correlation between the level of Vitamin D and Glucose levels but not with Body Mass Index or BMI. So if you’re level of vitamin D is low you are at a higher risk for diabetes regardless of your weight and if you are overweight the risk is even greater.

How does a lack of Vitamin D impact how your body functions and your risk for diabetes? First, Vitamin D, which is actually a hormone, works to regulate the expression of hundreds of genes in the body including functions that help manage blood sugar.

Secondly, Vitamin D can help your body produce more insulin and respond better to the insulin you produce by lowering inflammation.

Finally, researchers believe that vitamin D helps your immune cells act smarter. In autoimmune diseases like type 1 diabetes, your cells make mistakes and end up attacking your own body. Researchers believe that getting enough vitamin D helps your cells make fewer mistakes allowing you to prevent or manage autoimmune diseases better.

All of this is really big news because it’s estimated that over 1 Billion people worldwide have deficient levels of vitamin D and diabetes will be the 7th leading cause of death in the world by 2030.

How do you know if your vitamin D levels are low? Here is a quick checklist to help you determine how likely you are to be low on vitamin D.

The first question, Are you feeling sad or down? If you’re feeling down you may be deficient in vitamin D. The reason is that vitamin D increases serotonin levels and serotonin is a brain hormone which is directly related to your mood. When you have low levels of vitamin D it’s like you’re turning down your happiness. Without the right amount of vitamin D your serotonin levels are reduced and that can negatively impact your mood.

Are you over 50? When determining how likely you are to be deficient in vitamin D another consideration is your age. As you get older the likelihood that your deficient in vitamin d increases because after 50 the body has a more difficult time synthesizing vitamin D from the sun and utilizing vitamin D from foods. To compound the issue, older adults tend to spend more time indoors out of the sun.

Are you overweight or obese? If you’re overweight or obese you’re more likely to have low levels of vitamin D. You’re also at greater risk for diabetes and other major health concerns. Vitamin D is a fat-soluble hormone and excess fat in the body acts like a sink, draining vitamin D away before your body has a chance to benefit from it.

Do you have bone pain or muscle weakness? While these symptoms can be subtle both bone pain and muscle weakness may be signs you need more Vitamin D.

Do you have darker skin? Finally, your skin pigment is a major factor since your body synthesizes vitamin D from direct sunlight on your skin. If you have darker skin you’re more likely to be deficient because your skin is acting like a sun block.
If you answered yes to any of these questions you may be deficient in vitamin D. The best way to know for sure is to see your doctor for a “Vitamin D” blood test.

The Vitamin D Challenge So why is it such a challenge to maintain appropriate levels of vitamin D? After all our bodies produce it and all we need is the sun right?

It’s true that direct sunlight is your primary source of vitamin D however it can be difficult to get all you need. Where you live, the seasons, and even length of daylight can limit your options for direct sunlight. Cloud cover, pollution and smog can reduce the effect of UV radiation further. And wearing clothing, sunglasses, and sunscreen to protect your skin from sun damage also blocks UV rays that promote vitamin D.

Diet is another source of vitamin D and including foods like milk, eggs, liver, Salmon, Cod liver oil, and swordfish can help. However, if you’re like me, many of these foods just aren’t a regular part of your daily diet.

How to Get More vitamin D With all these factors working against us, it’s no wonder so many people in the U.S and around the world lack the Vitamin D needed for optimal health.

So what’s the answer? How do you get the D you deserve? You need to add a high-quality vitamin D supplement and the one I recommend is: Dr. Newton’s Sublingual D3.

Conclusion So, if you’re a diabetic, pre-diabetic or someone who wants to do all they can to stay healthy, making sure you get enough vitamin D is important. If you’re concerned about whether you’re deficient in D ask your doctor and work together on a plan that includes:

• Spending a safe amount of time outside in the sun,
• Eating a healthy diet rich in vitamin D and
• Supplementing with a high-quality vitamin D supplement like Sublingual Vitamin D3.

For more show notes visit TheChrisMcKayShow.com/SubD

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Vitamin D and Weight Loss Chris talks about new information that suggests a lack of Vitamin D could be derailing your best efforts to lose weight.

On today's show discover... * … the connection between vitamin D and weight loss; * … how a vitamin D deficiency could be sabotaging your efforts to lose weight; * … and what you can do to make sure you’re getting enough D every day!

Vitamin D has been a hot topic lately and not just because it’s referred to as the Sunshine vitamin. No doubt, you’ve heard how vitamin D can

• improve your mood,
• give you more energy,
• is good for your heart
• and even helps strengthen your bones
• but did you know vitamin D may actually help you lose weight too?

[1] A new study presented at the European Congress on Obesity suggests that for people who are overweight and low on vitamin D, supplementing the sunshine vitamin may help with weight loss.

The study followed 400 overweight and obese people with a vitamin D deficiency for six months. Everyone in the study was put on a low-calorie diet and divided into three groups.

• The first group took no vitamin D supplements.
• The second group supplemented 25,000 international units, or IUs, of vitamin D per month. That’s about 800 IUs per day.
• and the third group took 100,000 IUs a month or about 3,200 per day.

After six months, the two groups who took vitamin D lost more weight and more inches than the first group.

We’ve known from prior research that a vitamin D deficiency is associated with a higher risk for obesity and related complications. But this is the first study of it’s kind to show the benefit of taking vitamin D as a weight loss aid for overweight people with a “D” deficiency. This study also suggests that vitamin D enhances the benefits of a reduced calorie diet.

So how many people are low on vitamin D? [2] It’s estimated that 1 billion people worldwide have inadequate levels of vitamin D. Even though our bodies can produce vitamin D from sunlight, many of us simply aren’t getting all we need on a regular basis for several reasons.

One reason is age. As we get older our body’s ability to synthesize vitamin D decreases making it harder to meet our daily requirement. People who have a darker skin tone and those who are overweight may also struggle to make enough vitamin D from the sun.

Another reason, more people are staying indoors and when they do get out in the sun, they use sunscreens which are designed to block the sun’s harmful rays. But these sunscreens also block many of the ultra-violet rays we need to produce vitamin D.

What about getting D from food? While it is true that vitamin D is found in dairy products and other foods. For those of us who are lactose intolerant or on certain diets vitamin D can be really tough to get from the foods we eat.

So if we’re not getting enough from the sun or our diets what is the answer to getting the additional D we need? The answer is supplementation.

Sublingual Vitamin D-3 So, if you’re feeling run down, if you have low energy, if you’re struggling with your weight, you could be deficient in vitamin D. Taking a high quality vitamin D supplement like Sublingual Vitamin D3 can help give your body the D it needs for:

• strong bones;
• a healthy heart;
• more energy;
• and....it may even help you lose weight when combined with a reduced calorie diet.

References:

1. http://www.healthfinder.gov/news/articles/699138/vitamin-d-supplements-might-help-some-lose-weight
2. http://www.hsph.harvard.edu.nutritionsource/vitamin-d/

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Reduce Your Risk for Osteoporosis Chris talks about bone health and shares 5 of the very best strategies to reduce your risk for osteoporosis.

On today’s show discover:

• …the underlying causes of Osteoporosis;
• …how to determine your risk;
• …what you need to know to protect yourself;
• …and 5 of the very best strategies for reducing your risk

National Osteoporosis Prevention and Awareness Month Imagine if you could look through the walls of your house and see the structure, supports and studs that hold it all together and keep the roof over your head. Now imagine your reaction if what you saw was a weak frame ready to break at any moment and bring the walls down all around you. Obviously you would be concerned and you would want to do something.

Well, what if I told you the same thing might be happening to your bones? It’s estimated that close to [1] 54 million Americans have low bone density or Osteoporosis- yes, I said 54 million! In fact, studies suggest that approximately one in two women age 50 and older will break a bone due to this silent disease. And, this disease doesn’t just affect women- statics show that up to one in four men will develop osteoporosis as well.

May is National Osteoporosis Prevention and Awareness month and it’s the perfect time to talk about this debilitating disease that affects a large portion of the population and causes bones to become weak and brittle.

What is Osteoporosis? If you’ve ever seen a honeycomb you can imagine what a cross section of bone might look like for someone who has osteoporosis. In fact, the word Osteoporosis literally means “porous bone.” If you were to look through a microscope you would see large pockets of air, where bone should be. These pockets or holes compromise the integrity and strength of your bones.

When your bones are brittle it doesn’t take much to break them. A fall or even something as simple as sneezing, coughing or bumping into the kitchen table could lead to a break and serious health complications including disability and in some cases even death!

So what causes this to happen, how do our bones become so brittle? Well, you may be surprised to learn that it has to do with a process going on inside you right now. You see, despite a common misconception that bones are lifeless they are [2] like the rest of you, alive and constantly growing.

Your bones are regenerating all the time and as old bone cells dissolve away, new bone cells grow to take their place. In fact, every ten years or so, most of your skeleton is entirely replaced!

But for people with osteoporosis the old bone cells are dissolving away at a faster rate than new cells are growing. It’s not something that’s easy to detect (without medical tests) and why Osteoporosis is commonly called a “silent disease.”

5 Best Strategies to Reduce Your Risk for Osteoporosis However, if you know what to look for, you can take steps to reduce your risk of developing Osteoporosis. Here are 5 of very best strategies for reducing your risk and supporting strong, healthy, bones.

1) Talk to Your doctor Talk to your doctor about your risk for developing Osteoporosis and when you should have a bone density test.

[3] Osteoporosis is a disease that affects both men and women and if you’re over 50 or postmenopausal you’re in the right age group to start talking with your doctor about it.

Your doctor may review other common risk factors with you as well including…

● …Family History of Osteoporosis;

● …Low estrogen levels;

● …Your weight because [4] A low body weight is associated with low bone mass and an increased risk of fractures.

2) Get Active [5] It’s been shown that a lack of exercise and a sedentary lifestyle can decrease bone density contributing to the development of osteoporosis.

Even simple things like walking, swimming or lifting weights can help strengthen your bones. Also, If you have the opportunity to do any of these activities outside you can take advantage of your time in the sun to get some vitamin D (which has been shown to help support strong bones)!

3) Don’t Smoke and Limit your Consumption of Alcohol [6] Cigarette smoke generates huge amounts of free radicals that attack and overwhelm the body’s natural defenses. The result is a chain-reaction of damage throughout the body — including cells, organs, and hormones involved in keeping bones healthy. [7] Chronic heavy drinking has also been associated with many serious health problems, including osteoporosis.

Two of the best things you can do to reduce your risk of developing osteoporosis are to quit smoking and abstain or reduce your consumption of alcohol to moderate levels.

4) Eat a Calcium Rich Diet Generally, the biggest factor in the development of Osteoporosis is a diet that lacks proper nutrition. As you may know, calcium, and other nutrients like vitamin D are critical for your body to support healthy, strong bones.

The National Osteoporosis Foundation recommends that:

• Women under 50 get 1200mg of Calcium every day
• Women over 50, get 1000mg of Calcium
• And Men, get 1300mg of Calcium daily

But getting enough of these nutrients from your diet can be a real challenge these days. Adding leafy green foods like kale, Swiss chard, collard greens, broccoli and brussel sprouts to your diet will help but it still may not be enough – plus, I’m not a big fan of eating swiss chard or brussel sprouts. The National Institutes of Health points out [8] we only absorb about 30% of the calcium found in foods… which leads us to the final important strategy for reducing your risk of osteoporosis and supporting strong, healthy, bones.

5) Take a High-Quality Calcium Supplement Daily And the last point is, you absolutely need to take a high-quality calcium supplement every single day. And, one that Chris recommends is a supplement called, CalMax® by Dr. Newton’s Naturals.

CalMax® is the ultimate, all-in-one supplement solution for your bones, plus it helps your muscles, heart, managing stress and preparing your body for its best rest. CalMax® is a high-quality, versatile, drinkable supplement with magnesium, calcium, and vitamin C. And, each serving supplies your body with a 2:1 ratio of calcium to magnesium often recommended by doctors.

And, the best part is since CalMax® is in an effervescent drink, it gets absorbed into your bloodstream fast so you feel relief quickly.

Get your own can of CalMax® by Visiting Our Sponsor Dr. Newton’s Naturals.

References 1. National Osteoporosis Foundation What is Osteoporosis? 2. WebMD Living with Osteoporosis 3. National Osteoporosis Foundation Bookmarks for Good Bone Health 4. The Journal of Nutrition Bone, Body Weight, and Weight Reduction: What Are the Concerns? 5. Web Diagnosis How a Sedentary Lifestyle Can Cause Osteoporosis 6. WebMD The Effects of Smoking on Bone Health 7. WebMD Alcohol and Osteoporosis 8. National Institutes of Health Calcium

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Argo Marketing Group

Chris talks with Jason Levesque, CEO of Argo Marketing Group, about Argo’s growth, how call center jobs have evolved to incorporate new technology and how those changes have created unique, flexible and exciting opportunities for a wide variety of people.

On Today’s show you’ll discover… * … how Argo’s recent acquisition of a contact center in South Portland Maine has lead to new employment opportunities; * …how call center jobs at Argo are the perfect choice for everyone from those just starting out to retirees who want a flexible, fun way to make some extra money.

For Full show notes visit: TheChrisMcKayShow.com/28

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Antioxidants On today’s show, Chris talks with Dr.Michael Pinkus about antioxidants and he answers the question: Why are antioxidants good for you?

On today’s show discover: * …how antioxidants help fight free radicals that are attacking you at the cellular level; * …why you should thing antioxidant whenever you think anti-ageing; * …which antioxidants are the most powerful and how to to get them in your diet.

For Full Show Notes: TheChrisMcKayShow.com/027

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On today's show Chris talks with Dr. Charles Berg about energy, antioxidants and the nutrition, your body needs to function properly.

On today's show discover: * ... why you may be feeling run down and tired; * ... an easy solution to provide the energy and nutrients your body needs.

For Full Show Notes: TheChrisMcKayShow.com/26

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Today, Chris talks with Sargent Shane Parsons and Cindy Parsons about the Wounded Warrior Project.

On today's show discover: * ... how the Wounded Warrior Project has helped tens of thousands of service men and women * ... how the organization helps provide hope and restores independence

For Full Show Notes: TheChrisMcKayShow.com/25

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Today Chris talks with Dr. Brent Agin about a very important nutrient, magnesium, which is vital for life!

On today’s show discover: * … why 8 out of 10 Americans are deficient in magnesium; * … the signs of magnesium deficiency; * … and what you can do to take control and get the magnesium benefits your body needs.

For Full Show Notes: TheChrisMcKayShow.com/24

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In this episode of The Chris McKay Show, Chris talks with Max Richtman from the National Committee to Preserve Social Security and Medicare about the current state of these vital programs.

On today's show you'll discover... * ... the truth about Social Security and Medicare * ... how you can protect your rights and help ensure... * ... you get your maximum social security benefit when you need it.

Full Show notes: TheChrisMcKayShow.com/23

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In this episode of The Chris McKay Show Chris talks with Dr. Janet Maccaro about America’s pain epidemic.

On today’s show discover: * …why pain has become such an epidemic in this country * …and that people are suffering with pain, needless

Full Show notes: TheChrisMcKayShow.com/22

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In this episode of The Chris McKay Show Chris talks with Dr. Brent Agin about the energy crisis going on in our brains!

On today's show discover: * ...why 1/3 of your brain power may be lost by age 40 and even more by age 55 * ... the key brain nutrients you need to maintain good memory, recall, focus, concentration and help reverse memory decline.

For Full Show Notes: TheChrisMcKayShow.com/21

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In this episode of The Chris McKay Show Chris talks with Steve Shenk about the rising cost of food and what you can do to keep more of your hard earned money.

On today's show discover... * ...why we're heading for a food shortage crisis and * ...what you can do to be more confident and secure about your food.

For Full ShowNotes visit: TheChrisMcKayShow.com/020

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In this episode of The Chris McKay Show Chris talks with Dr. Michael Pinkus about stress and the physical toll it can take on your body.

On today’s show discover... * ...things you can do to deal with your stress * ...how to reduce or even eliminate the negative effect stress has on your body

For Full Show Notes: TheChrisMcKayShow.com/19

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In this episode of The Chris McKay Show Chris talks with Dr. Brent Agin about the causes, symptoms and dangers of adrenal meltdown.

On today's show discover... * ...why adrenal meltdown has become a common condition for 80% of people over 40 * ...what you can do to correct adrenal meltdown, regain your energy, and good health

For Full Show Notes: TheChrisMcKayShow.com/18

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In this episode of The Chris McKay Show Chris talks with Dr. Michael Pinkus about Vitamin D and some of the confusion surrounding "The Sunshine Vitamin".

On today’s show discover: * the health benefits associated with Vitamin D * answers to some of the most common questions you have about Vitamin D

For Full ShowNotes: TheChrisMcKayShow.com/17

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Reggie Groff from Save My Video sits down with Chris to tell people how they can preserve their memories by transferring VHS, reel to reel, or other out of date tapes to a digital format or DVD.

For Full Show Notes: TheChrisMcKayShow.com/016

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Karla and Rick Garret, owners and founders of Vim and Vigor Nutritional company, talk to Chris about their revolutionary product Collegenate. Collagenate’s unique liquid formula absorbs directly into your body to help you shed those unwanted pounds and build muscle. 

For Full Show Notes: TheChrisMcKayShow.com/014

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Armando Montelongo, star of A&E’s “Flip This House” talks to Chris McKay about how people can make real cash using his easy to follow system for buying and selling real estate. 

For full Show notes visit: TheChrisMcKayShow.com/013

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Paul Fiore from American Advisers Group comes into the studio to talk about how getting a reverse mortgage can give homeowners financial security by unlocking the equity of their home while still retaining ownership.

For Full Show Notes visit TheChrisMcKayShow.com/12

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Omega Wars Welcome to today’s podcast. I’m Chris McKay and I’m glad to have you along today because we’re going to be talking about a real battle that’s going on in our bodies right now and the outcome will depend on which Omega Fatty acids you are eating….. So what are these high stake Omega Wars? Why are they happening? Who’s the enemy and who’s the ally? Does it really matter who wins?

Dr. Michael Pinkus Our expert says yes and here to tell us more is Dr. Michael Pinkus. Dr. Pinkus is a nationally recognized chiropractor and a highly regarded authority on natural and alternative health. He’s worked with top Hollywood celebrities, Professional and Olympic athletes and he continues to be involved in the latest research into today’s top health concerns.

​So what are these Omega wars all about? Omega Fatty acids are essential oils that your body needs in order to function. You body does not produce these on it’s own so it’s important to get these from our diets. There are different Omega Fatty Acids. Omega 3 are the helpful or the good Omegas. They are primarily found in seafood. Omega 6s come from plants and plant oils these are the fats that are used in junk food.

Balance of Omega 3 versus Omega 6 In general, we’re not getting enough Omega 3s in our diets and at the same time we’re getting too many Omega 6s.When you start adding more Omega 3s to your body you’re going to see and feel a difference.

The Fight for the Same Receptor Sites Omega 3s and Omega 6s compete for the same landing site on the cell wall. The problem is even if you’re getting Omega 3s they may not be able to land at the proper receptor sites on the cell wall because of the overabundance of Omega 6s in your body.

Is this new or has it been going on for some time? In a natural diet the ratio of Omega 6s to Omega 3s is about 2 to 1. Now, we’re seeing reports that show that same ratio as high as 30 to 1 and even 50 to 1. One impact of too much Omega 6 in the body is inflammation and inflammation is known as the root of all disease. Other ways too much Omega 6 impacts the body:

• arthritis,
• cholesterol problems,
• cardiovascular problems,
• skin problems,
• cognitive problems,

Diets have changed, Omega 6’s are “hidden” in the foods we eat like mayo. (mayo nation) Even fish have less omega 3’s than they had 25 years ago based on the way they are fed and raised. Medicine is looking for cures but not finding cures. Medicine is not asking why there is inflammation in the body. People are looking for solutions and they are always asking how do I know if I need more Omega 3s. The quick answer is to look in your medicine cabinet and see what’s there and why you’re taking it. Generally, it’s due to a lack of nutrients in your diet.

How Do We Help the Allies? Supplement with Krill or a good Fish Oil Krill Oil is pure and more potent than fish oil. It’s also the most absorbable Omega 3 because of the way it’s put together and comes from the Krill naturally. Fish oil is good if you can find a good one.

Make it a Habit One of the most important things is to stay with it and make Omega 3 supplementation a habit.

Cut Down on Packaged Food It’s difficult when you get tempted around the holidays or special events. Choice healthy snacks like apples, bananas, nuts etc...

Conclusion: Omega 3s are very important for your brain, veins and because they reduce inflammation they’ll help you with your pain.

Remember “Nix the Six - Eat the Threes”

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Dr. Pinkus returns to the show to talk about the immune system boosting formula Super C22. Super C22 contains 22 of the most powerful C vitamins in a powder form that will give you more energy, less pain, and it can even help you lose weight!

For Full Show Notes: www.TheChrisMcKayShow.com/a01

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Danielle Linn joins Chris to talk about the best protein for weight loss and the multiple health benefits of drinking the Advanced Gold Standard Protein shake. Replacing one meal a day with this nutritious shake can help people lose weight and it’s a great post workout drink.

For Full Show Notes: www.TheChrisMcKayShow.com/a02

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Kevin DeMerrit, president and founder of Lear Capital, comes on the show to talk about how investing in gold and silver, not the stock market, is the best way to secure your financial future.

For Full Show Notes: www.TheChrisMcKayShow.com/a03

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Frank Davis, CEO and founder of Activz, talks to Chris about his new dietary supplement, Complete. Activz Complete is a concentrated whole food powder that contains all the vitamins, minerals, anti-oxidants, and probiotics needed to support a healthy body.

For Full Show Notes: www.TheChrisMcKayShow.com/a04

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Natasha Trenev, the “Mother of Probiotics” and founder and president of Natren, explains to Chris the importance of taking a good Pro-Biotic like her Healthy Trinity formula.

For Full Show Notes: www.TheChrisMcKayShow.com/a05

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Chris McKay interviews Dr. Brent Agin about his new brain supplement called Brain Edge.Are you dealing with Forgetful, Foggy, and Fuzzy thinking? Try Brain Edge and enjoy clearer thinking and better memory. www.drnewtons.com

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Chris McKay interviews Dr. Michael Pinkus about the importance and life changing discoveries about vitamin C. His new product, Super C-22 formulas, contains 22 of the most powerful forms of vitamin C.

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Chris McKay interviews Dr. Brent Agin and discusses his new weight loss formula, Skinny D. Skinny D is an all natural meal replacement wieght loss drink that is full of all of the vitamins and nutrients your body needs and is safe for diabetics.

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Chris McKay interviews Dr. Michael Pinkus about the importance of omega 3 oils

and the medical discoveries and benefits of krill.

To learn more visit http://www.drnewtons.com/.

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