Don’t Let The Winter Blues Get You Down!

How To Combat SAD, or the Winter Blues

The "winter blues" is something that affects many of us and sometimes we aren’t even aware of it.  Symptoms like tiredness, lethargy and stress are often attributed to ‘the weather’, or ‘having an off day’, but winter depression is a recognized condition.  This is also known as the ‘winter blues’, or seasonal affective disorder (SAD) and it is caused by a lack of sunlight during the winter.  The condition is very common in the northern hemisphere.

Good Nutrition Breaks Through Depression

A good diet and nutritional routine is important all year round, but fighting off the winter blues requires a little bit of extra nutritional attention.  First of all, never skip meals.  Breakfast is essential if the brain is to work correctly; it cannot do so without fuel.  Having lunch gets you through the afternoon sleepiness and can reduce dinnertime over-eating.

A whole food diet which includes fruits and vegetables of all colors, nuts and fish, will supply B vitamins and amino acids which keep the body and brain in good working order during winter.  Fast food, although comforting and convenient at times, often contains far too much fat, carbohydrates and sugar, and will not give the body that ‘feel good’ factor for very long, and will in most cases leave behind an even worse feeling of lethargy and poor nutritional fullness.

Vitamins Can Fight Depression

Stress and depression use up huge quantities of vitamin C within the body.  Many animals make their own supply of this vitamin, but humans cannot.  For example, the goat can alter its rate of vitamin C production according to the amount of stress it is under, or its general health.  Humans need to increase vitamin C intake during times when the body is under stress.

Vitamin C can also stop viruses from dividing inside cells, so it helps the fight against things like the common cold and ‘flu’.  These viruses tend to attack when resistance is low, so it is essential to replenish vitamin C supplies daily.  Fresh fruits and vegetables and supplements are beneficial here.

B vitamins are also depression fighters.  Scientists found that people with depression do better when they had high levels of vitamin B12 in their blood.  B-complex vitamins are essential to mental and emotional well-being.  They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them.  B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.

Sunlight is something the body needs.  It helps our bodies generate Vitamin D.   And studies show that vitamin  d deficiency provides a compelling explanation for seasonal variations in mood.  Make sure and supplement your Vitamin D if you are not getting much sun.

Tips for Lifting The Winter Blues

Apart from attention to diet, there are a number of other ways that can help to relieve the winter blues.  Keeping a good sense of humor and try to have a little fun, (not always easy to do!), and rest and relaxation also play a big part in combating the blues.  An active mind and body, usually results in a health mind and body!

Time should be made available for hobbies and talking to friends, and simplifying daily life as much as possible to stop things from mounting up and adding to the pressure and stress.  We know it’s tough but, just taking the time to look around and see your surroundings can be spiritually lifting.

Alcohol, nicotine, or other non-prescription and even over use of prescription drugs, may seem to give some relief, but this is only temporary and cannot stop depression.  In addition, these can rob your body of important vitamins. In addition, caffeine can have the same effect on the body as high levels of stress, so it is advisable to lower intake of caffeine products.

Most importantly, if the sun comes out from behind the clouds in that wintry sky, go outside. Tests have shown that just twenty minutes of winter sunshine can help lift the moods and alleviate the symptoms associated with he winter blues.

So do your best to get regular exercise and nutritional supplements.  I know when I stick with my vitamin routine and excercise even 30 minutes – I do in fact feel better about everything.

We hope this helps,

CAOH

The need of sleep!

The need to sleep!

Do you get enough sleep? Many of us actually do not get enough sleep, and we aren’t even aware of it. We have just adjusted to it without even realizing that we are not getting good sleep.  We just think the energy level that we have is "normal".

The fact is that we are not getting the real rest that we need, and if we did,  we would notice a difference in our morale/mood, energy level, and alertness that would shock most of us.  But the big issue is that the lack of sleep can affect your immune system, making you more susceptible to illness.  Sleep is, after all, when the body can take the time to heal.

In addition most of us also don’t realize the impact that the foods we eat have on our sleep.  Of course we know that caffeine keeps us awake. So, clearly we want to avoid anything that has caffeine in it at least six hours before bedtime. But just as caffeine is something that keeps us awake, there are many foods that actually help us get better sleep. Any food that contains tryptophan is a ’sleeper’ food.

Tryptophan is an amino acid that produces melatonin in the brain. Melatonin slows down the traffic in the nerves and helps our brains rest. The brain, of course, is the body’s central control center. When it’s active, so is the rest of the body – but when it rests so does the body.

You’ve heard of having a warm glass of milk to help you sleep. The ‘warm’ part really has no nutritional effect on sleep. But it is a psychological trigger that soothes us from our baby days, when our mothers fed us warmed milk or baby formula. however, the nutritional components of milk actually does promote sleep, because milk has calcium and tryptophan.

Calcium actually helps the brain use the tryptophan in a more productive way, making it produce melatonin faster, which relaxes our brains enough to let us fall into a deep, relaxing sleep.

Again, this is because of the calcium. Not only does this calcium help the brain produce melatonin, it also reduces pain and stiffness, helps decrease leg cramps, restless legs, and muscle spasms that many people experience during the night that keep us awake.

FYI – magnesium can also have the same effect.  Some people need calcium, some magnesium and some need a combination of both.  In fact, one of our customers mentioned to us that if he has any trouble sleeping, he just gets up and takes some of our Coral Calcium, and sleeps like a baby within a short time.

The nice thing is that taking one or the other will not harm you.  They are just natural minerals and the also have other great nutritional aspects for the body as well. 

Here is a recent email we got from one of our customers:

February 8, 2010

Dear CAOH,

I would like to thank California Academy of Health, and share with you that Calm has restored my sanity.  I was at my wits end after having suffered through six months of insomnia at this time last year.  I didn’t want to go on prescription medication and had tried multiple over-the-counter sleep aids, none of which helped.  I have ordered Goji Berries from www.caoh.com for a couple of years now, and was browsing your on-line product catalog.  I was interested enough in the name of the product to read the description.  I ordered a bottle of Calm, and that $20 provided instant relief of my insomnia.  I take one capsule after lunch and have slept like a baby for the past year.  That’s six months of sleep for $20!  And it’s all natural.  I don’t know why more physicians and OBs don’t recommend absorbable magnesium to their patients, especially those in peri- and menopause.   

Thank you CAOH!

Cathy
Philadelphia, PA

Here are some products that can help with sleep:

Absolute L-Tryptophan 120 Capsules – 500 mg – Vegetarian Calm High Potency Magnesium – 180 capsules Liquid Calmag Liquid high potency calcium/magnesium w/ Vitamin D

Calmag Plus High potency calcium/magnesium softgels Coral Calcium Capsules 90 day supply – 2:1 calcium/magnesium Coral Calcium Liquid Calcium and nutrient complex – 32 oz – vegetarian

Why buy oragnic fruits and vegetables!

Why are organic products higher in antioxidants?

“Selecting organic produce and organic processed fruits and vegetables will increase antioxidant levels by about 30 percent, compared to produce grown on otherwise similar conventional farms.”

There are two reasons why organic fruits and vegetables are higher in antioxidant compounds. The first reason is linked to what is called “pest pressure.”  Plants under stress from pests have to engage their natural defense mechanisms, called secondary plant metabolites or SPMs.  Most SPMs tend to be antioxidants and they’re also responsible for giving plants their bright colors and distinctive flavors.  When organically grown plants have to engage their defense mechanisms, they yield fruits and vegetables that are higher in SPMs and therefore higher in antioxidants.  This also explains why you can actually taste the difference between organic and conventionally grown produce.  Organic produce tends to have a much richer and fuller flavor in part because of those antioxidant rich SPMs.

The second reason has to do with using the natural growing methods on organic farms. Conventional farms speed up plant growth by heavily fertilizing plants and spraying pesticides to get plants to grow as quickly as possible. This actually shortens the growth cycle for plants and yields fruits and vegetables that are lower in vitamins, minerals and antioxidants. Organic farms, on the other hand, rely on slower/natural growth cycle to allow fruits and vegetables to mature naturally.  This leads to better tasting and far more nutritious produce.

Obviously this is good and good for you!

Foods with the most antioxidants per serving:

Maqui berries	Acai berries
Blueberries	Elderberries
Pomegranates	Citrus Fruits
Cranberries	Kidney beans
Blackberries	Pinto beans
Raspberries	Asparagus
Strawberries	Yellow pepper
Apples	Black-eyed peas
Plums	Cooked tomatoes
Sweet cherries	Cooked artichoke
Prunes	Red cabbage
Grapefruit	Red grapes
Peaches	Broccoli raab
Potatoes	Beets

Acai and Maqui berries offer some of the highest antioxidant levels of the super fruits and berries. 

Elderberries are also high in antioxidants and are related to blueberries and cranberries. Studies have also shown elderberries can be effective in boosting the immune system and helping reduce your risk of colds, flu and coughs. For more on elderberries and the benefits of elderberry juice in boosting your immune system naturally, click here.

But remember, a person can not live on just one thing alone!  Variety is the spice of life, and that’s why its so great we have all these wonderful organic products to choose from.  Click here to see more great antioxidant rich fruit and berry products.

Another MLM – When Will the Madness End?

Question: Hello Dr. Ettinger,

I have used the California Academy of Health Products for many years.  I love them and will continue using them.

However, my question is about another company’s products.  Have you heard of Rain Nutrition?  They are selling products called Soul (antioxidant liquid) and Pure (probiotics with some special patented coating).  I am not sure these products are as great as they say.  They seem kind of expensive too.  I was just hoping that maybe you could tell me your opinion on them.  The website is www.rainnutrition.com

Thank you,

Cathy

Answer: Catherine,

Rain is a multi-level-marketing company.  I don’t need to look at the products because, as far as I am concerned all MLM’s are semi-legal pyramid schemes, with inflated prices and marginal products.  My recommendation is to stay away and tell your friend (just guessing) who recommended you these products, thanks but no thanks. Keep your hard earned money.

Our Liquid Power Multi-V and Probiotic FloraHealth are dynamite products and they’re what I uses in my practice, for a probiotic and liquid antioxidant. I’d stack the above two products up against Pure and Soul any day of the week, in quality, price and effectiveness.  Just my professional opinion from 21 years in the nutrition and holistic medicine business.

I hope this helps.

Sincerely,

Marcus Ettinger BSc, DC

Response Back: Thanks Dr. E

I really appreciate your help.

I already use the Liquid Power but I will add the Probiotic FloraHealth.  Is the probiotic something you take on an on-going basis?

My Response: Catherine,

One a day is perfect. Basically, we have two immune systems. One in the intestines and then the rest of the body. If we keep an abundance of healthy flora throughout our life-time, we are less likely to develop any bad condition in the intestines and our overall immunity will be higher. The key to Probiotic FloraHealth is that it’s enteric coated, meaning it opens up in the small intestine rather than the stomach. That way all the good stuff goes exactly where it’s needed and not inactivated in the stomach. There IS no better type coating. Here is What Rain says, “Rain Nutrition’s probiotic, PURE, uses patented BIO-tract® technology which protects our product from the harmful effects of stomach acids so that the good flora and beneficial organisms will survive until they reach the GI tract where they will go to work on cleansing and strengthening.”

Their all hype and price, and it’s exactly what we have at a WAY CHEAPER PRICE. As I said, MLM’s are all hype and no substance. Why else would someone pay $45 for a product that they could buy elsewhere for $15. It’s the 7 levels of down-line commission added in, not that it’s a better or more unique product.

Sincerely,

Marcus Ettinger BSc, DC

Vision Health

Integrative Vision Care And Nutrition
Author: Marc Grossman, O.D., L.Ac.

Edited by: CAOH

Click here for definition of Integrative Medicine.

Mind/Body medicine is based on the fact that our health and well-being depends on all the individual parts working together effectively. So it should come as no surprise that healthy eyesight is also dependent upon our total well-being, which is affected by our genetic makeup, the food we eat, our work environment and exposure to airborne toxins, as well as our general belief systems about ourselves and the world we live in.

Each of us is unique, and we literally take the world in through our senses, primarily through our vision. Many believe the way we take in the world is, to some degree, a reflection of who we are and which symptoms we might manifest. The integrative approach evaluates the person's lifestyle, habits, diet, exercise routine, and stress management, along with the family history, in determining a therapeutic approach. It attempts to bring in the patient as an active partner in the program to improve or maintain eye health. Specific habits have been identified in studies to be very damaging to eye health, including smoking, excessive alcohol, coffee, excess sugar and refined foods, and hydrogenated oils (like margarines).

Nutrition and nutritional supplementation could play a key role in helping to prevent vision loss and keeping our bodies strong. More and more peer review studies are identifying specific nutrients that are lacking in patients with eye conditions such as the following:

GLAUCOMA:

Vitamin C – in parts of Europe and Asia, vitamin C is considered part of routine treatment for glaucoma. It lowers eye pressure through a combination of decreasing fluid production and improving the outflow of aqueous humor. It also improves collagen metabolism which may be one of the underlying reasons for the development of glaucoma. Nutritional sources include citrus fruits, red peppers and tomatoes.

Recommended Dosage: 3000 mg per day

Omega 3 fatty acids – these may help reduce the chronic inflammatory processes that is found in many patients with glaucoma. Fish and unrefined fish oils are rich in Omega 3 fatty acids. Studies have shown that Eskimos, who have a high intake of Omega 3, have a very low incidence of open-angle glaucoma. Some studies on animals further indicate that fish oil can reduce fluid pressure within the eyes. The best sources are the flesh of cold water fish (example; salmon, mackerel, cod) as well as black currant seed oil, and flax seed oil. Consider eating fish three times a week.

Recommended Dosage: 1500 mg per day

Ginkgo biloba – may increase the circulation of blood to the eyes. It has been shown in some cases to help lower intraocular pressure in the eyes. There is no natural food source. It is directly derived from the ginkgo tree.

Recommended Dosage: 120 mg per day – Note: if using blood thinner reduce by 40 mg

Magnesium – is a mineral that relaxes smooth muscles, which regulates the outflow of aqueous humor from the inner eye. Natural sources include most nuts, seeds, vegetables, seafood and soy products.

Recommended Dosage: 500 mg per day  Magnesium should be taken with calcium in a 2:1 ratio (calcium to magnesium).

 

MACULAR DEGENERATION:

Lutein/zeaxanthin – these two carotenoids have been shown to be low in people with macular degeneration. Increasing intake of Lutein/zeaxanthin either by foods or by supplements has been found to prevent and even improve macular degeneration in many cases. Natural sources are green leafy vegetables including spinach, kale and collard greens.

Recommended Dosage: 6 mg per day, optimally in a sublingual (under the tongue) form. It should be taken with a little fat, such as vitamin E to increase absorption.

Bilberry – strengthens the structural integrity of blood vessels throughout the body and promotes healthy circulation, particularly to the small capillaries that deliver oxygen and nutrients to the eyes. Bilberry also helps prevent free radical damage to the delicate structures within the eye. Natural sources are blueberries and huckleberries.

Recommended Dosage: 240 mg per day

Taurine – this amino acid is important for the regeneration of worn out tissues of the retina. Taurine helps protect the eyes from ultraviolet radiation. Natural sources include eggs, meats and fish.

Recommended Dosage: 1000 mg per day

Zinc – the macular can degenerate when zinc is deficient. It is found naturally in meats, oysters, and whole grains.

Recommended Dosage: 30 mg per day

CATARACTS:

Vitamin C – the normal healthy lens of the eye contains a higher level of vitamin C that any other organ of the body except the adrenal glands. Studies have shown a decreased level of vitamin C in the aqueous humor as well as in the overall body when cataracts are forming. Vitamin C has also been shown to control sugar imbalances that often play a role in cataract formation. Natural sources include citrus fruits, red peppers and tomatoes.

Recommended Dosage: 3000 mg per day

Glutathione – could be very effective in preventing cataract formation, and is crucial in possibly altering free radical damage. Some studies have shown that many lenses with cataracts contain approximately 1/5th the amount of glutathione as compared to normal lenses. Glutathione is produced by the body and is composed of three amino acids: cysteine, glycine and glutamic acid. All the following nutrients could help increase glutathione levels: N-Acetyl Cysteine, Alpha Lipoic Acid, vitamin C, selenium, vitamin E, vitamin B2, vitamin B6, zinc, and other nutrients. Natural sources include eggs, broccoli, avocados, garlic, onions and cauliflower.

Recommended Dosage: 500 mg of N-Acetyl Cysteine, 100-200 mg of Alpha Lipoic Acid, 1500 mg of vitamin C, 200 mcg of selenium, 400 I.U.’s of vitamin E, 50 mg of vitamin B2 and B6, 30 mg of zinc.

However, nothing replaces a positive, healthy lifestyle that includes regular exercise, daily meditations or walks in nature and a healthy diet. The rapid pace of our lives often interferes with us taking the time to really take care of ourselves. Caring for ourselves helps to keep our bodies healthy, and maximizes the mind/body's inherent healing potential.

Marc Grossman, O.D., L.Ac., optometrist and licensed acupuncturist, has been helping people preserve their vision in his private practice for over 20 years. He is the co-author of Natural Eye Care – An Encyclopedia (Keats, 1999) and Greater Vision – A Guide to Physical, Emotional and Spiritual Clarity in Everyday Life (McGraw Hill Publishers, 2001). Dr. Grossman is currently the Eastern Region Director of the Optometric Extension Foundation program, and lectures internationally on natural eye care, nutrition and Chinese medicine.

Omega 3’s and your heart

Omega-3s May Slow Aging in Heart Patients

Heart Disease Patients With High Omega-3 Fatty Acids Age More Slowly on Cellular Level.

By: Kathleen Doheny
WebMD Health News Reviewed by: Louise Chang, MD

Jan. 19, 2010 — Heart disease patients with the highest blood levels of omega-3 fatty acids appear to age more slowly than those with the lowest blood levels, according to a new study.

Previous studies have shown that heart disease patients with a high intake of omega-3 fatty acids — found in fish and in dietary supplements — have higher survival rates.

The new study may help explain why. ”We’ve shown an entirely new effect of omega-3 fatty acids, which may be to slow down the biological aging process in patients with coronary heart disease,” says lead author Ramin Farzaneh-Far, MD, an assistant professor of medicine at the University of California San Francisco.

Farzaneh-Far and his colleagues looked at a marker of biological age — the rate of shortening of telomeres, structures at the end of a chromosome involved in its replication and stability. As the telomeres shorten over time, the eventual result is cell death, scientists believe.

In previous research, Farzaneh-Far says, his team looked at the same group of heart disease patients and found that telomere length was ”a powerful predictor of death and bad outcomes [from heart disease]. In that [study], we found the shorter your telomeres, the greater your risk of death.”

In the new study, the higher the blood levels of omega-3 fatty acids in the patients evaluated, the slower the rate of telomere shortening.

“We looked at the biological effects of higher blood levels,” Farzaneh-Far tells WebMD, “not supplement intake.”

The study is published in the Journal of the American Medical Association.

Omega-3s and Aging Study Details

For the study, the researchers evaluated 608 patients with stable heart disease, recruited from the Heart and Soul Study from September 2000 and December 2002, following them up for a median of six years (half were followed more, half less).

Participants gave blood samples at the beginning of the study, which were evaluated for omega-3 fatty acid levels. The researchers also isolated DNA from the blood and evaluated the length of the telomere of the leukocyte, a type of blood cell.

Over the follow-up period, “patients with the lowest blood levels of omega-3 fatty acids exhibited a rate of telomere shortening 2.6 times faster than patients with the highest levels of omega-3 fatty acids,” Farzaneh-Far tells WebMD.

How does that relate to aging? “We don’t have enough data to be able to convert the changes of telomere shortening into years of aging,” he says. “This may be one of the first studies to look at the change in telomere length over time.”

There was no association found between omega-3 fatty acid levels and telomere length at the study start. The researchers aren’t sure why, but state that omega-3 fatty acid levels is one of many influences on the length of the telomeres, with other factors including inflammation in the body, obesity, oxidative stress, and lack of physical activity.

Would high omega-3 blood levels help those without heart disease? Farzaneh-Far can’t say. ”Whether this effect of omega-3 fatty acids on telomere length is present in those without coronary heart disease, I just can’t say,” Farzaneh-Far says, noting it was beyond the scope of the study. However, he adds, ”it could be.” Telomere shortening occurs in everyone, he says.

Omega-3s May Slow Aging in Heart Patients

Heart Disease Patients With High Omega-3 Fatty Acids Age More Slowly on Cellular Level

Omega-3 Fatty Acids & Aging: Other Opinions

”This is very exciting news, to show how fish oil works on a cellular level,” says Ravi Dave, MD, a cardiologist at Santa Monica-UCLA Medical Center & Orthopedic Hospital and an associate professor of medicine at the University of California Los Angeles David Geffen School of Medicine.

The new finding, he tells WebMD, builds on previous research. “There has been a strong association found that if you take marine omega-3 fatty acids, it reduces the risk of cardiovascular disease.”

Researchers have been trying to pin down why. Several proposed mechanisms have been found, including reduction of inflammation in the body or reducing the risk of abnormal heart rhythms, Dave says.  With the new finding, he says, “it’s no longer a hypothesized mechanism. It has some basis behind how it works.”  But, he adds, “fish oils are only one of the things that affect telomere length.” Many other factors, he says, such as oxidative stress on the cells, play a role.  Eventually, Dave says, if the telomere research bears out, a test to check a person’s telomere length may be one way to predict the risk of heart disease.

The new research demonstrates a protective effect of fish oil on the aging clock, adds Robert Zee, PhD, assistant professor of medicine at Harvard Medical School and director of molecular epidemiology at the division of preventive medicine of Brigham & Women’s Hospital in Boston. He has reported a link between shorter telomere length and heart attacks. But the new findings need replication, he says.

Omega-3s and Health: Advice

What should healthy people and those with heart disease do in terms of omega-3s?

Farzaneh-Far points to the existing American Heart Association guidelines. “The American Heart Association already recommends at least a gram a day” of omega-3 fatty acid intake for those with documented heart disease, he says. Preferably it should come from oily fish such as salmon, mackerel, or albacore tuna, according to the AHA, but supplements could be considered if a patient’s doctor agrees.

For those who don’t have heart disease, the AHA recommends eating a variety of fish, preferably oily types such as salmon, at least twice a week, and including in the diet healthy oils such as flaxseed, canola, and soybean.

One of the researchers, William S. Harris of the University of South Dakota, reports receiving research grants from companies with interests in omega-3 fatty acids. Another co-author, Elizabeth H. Blackburn, PhD, shared the 2009 Nobel Prize in Physiology or Medicine for the discovery of how chromosomes are protected by telomeres and the enzyme telomerase.

Take a look at our Ultra Omega 3-6-9, Flaxseed Oil, and Seabuckthorn Oil as wonderful sources of Omega 3’s!

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