If you have osteoporosis or osteopenia and want to use natural medicine to keep your bones as strong and healthy as possible, consider using probiotics as a key component of your natural treatment for osteoporosis. While experts who study these healthy bacteria have been suggesting for years now that probiotics can be used to treat osteoporosis, only recently have preliminary research results showed that probiotics can be a helpful natural treatment for osteoporosis.

In one of the latest studies linking probiotics to strong and healthy bones, researchers at Michigan State University found that a natural probiotic supplement increased bone formation and bone strength in male mice. Although they’re still not sure exactly how probiotics work to improve bone health, the researchers reported in the Journal of Cellular Physiology that they believe the mechanism is related to way probiotics greatly reduce inflammation in the gut.

Researchers wonder, could probiotics be an alternative to conventional osteoporosis drugs?

The Michigan researchers have been studying probiotics in their hope to find a natural treatment for osteoporosis as an alternative to conventional pharmaceuticals, which can disrupt the natural remodeling of bone tissue over the long term and can cause negative side effects like unusual bone fractures and joint and muscle pain. They knew that osteoporosis can result from intestinal inflammation and that probiotics can have anti-inflammatory effects. They therefore examined whether treating healthy male mice with a probiotic with known anti-inflammatory activity could enhance bone density.

Researchers used a probiotic strain known to decrease inflammation as a potential natural treatment for osteoporosis

The mice were given a natural probiotic supplement containing a specific strain of Lactobacillus reuteri. This strain of lactobacillus has previously been shown to lower levels of the inflammatory marker TNF-alpha in the intestines. After four weeks of oral supplementation, the probiotic significantly lowered inflammation in the intestinal tracts in the male mice, as expected. It also significantly improved bone health; bone mineral density increased, new bone formed, and bones became thicker in both the spine and the femur. Markers of bone formation, such as the number of bone-building cells known as osteoblasts, also increased.

“We know that inflammation in the gut can cause bone loss, though it’s unclear exactly why,” said lead author Laura McCabe, a professor in Michigan State University’s departments of Physiology and Radiology, in a February 14, 2013 news release. “The neat thing we found is that a probiotic can enhance bone density.”

Surprisingly, the same results were not observed in female mice. There was no increase in bone density when the researchers repeated the experiment with female mice, an anomaly they are currently investigating. Whether a different dose of the lactobacillus reuteri or a different probiotic strain altogether would be effective in female mice is yet to be determined.

Probiotics benefit overall health and treat other conditions in addition to osteoporosis

Despite the negative findings in female mice, most natural and integrative health practitioners recognize that the many benefits of probiotics make them important supplements for overall well-being as well as for plenty of other specific medical conditions in addition to osteoporosis. With their ability to boost immune function and lower inflammation, probiotics have the potential not only to increase your bone density as a natural treatment for osteoporosis, but also to improve your general health, protect you from infections, decrease allergies, ameliorate digestive disturbances, and treat many types of inflammatory conditions. For more information on probiotics and how to use them effectively, see the following:

• Benefits of Probiotics–More Than Just Digestion, These Healthy Bacteria Help With Allergies, Eczema, the Common Cold, and More
• Guide to the Best Probiotic Supplements – The Key is to Match the Strain to Your Condition
• Stomach Problems Linked with Osteoporosis Symptoms

Probiotics should be one of the key components of an effective natural treatment plan for osteoporosis

To effectively use a natural medicine plan for treating or preventing osteoporosis you will need to use several key therapies simultaneously and over a long period of time. These include the increased use of magnesium, Vitamin D, strontium, weight bearing exercise and other key components such as a probiotic discussed here. Access our e-book Osteoporosis Relief: Natural Remedies for Osteoporosis Prevention and Treatment for a complete review of which treatments are best for you.

[1] J Cell Physiol. 2013 Aug;228(8):1793-8.

If you suffer from excessive worrying, restlessness, difficulty concentrating, irritability, tension, or sleep disturbances, kava is a natural remedy for anxiety that can help ease these symptoms without the side effects, addiction risks, and hungover feeling common with conventional anti-anxiety medications.

In February, 2013, I reported that researchers at Rutgers and Adelphi Universities had recently reviewed all the published research on natural anxiety remedies. They concluded that kava, the classic medicinal plant from the South Pacific sometimes called kava kava, is the most-studied natural remedy for anxiety and demonstrates the best results in clinical trials. Now, just a few months later, a new, double-blind, placebo-controlled study has been published in the Journal of Clinical Psychopharmacology confirming the earlier reports of kava’s clinical effectiveness for anxiety.

University of Melbourne researchers study kava, a natural remedy for anxiety, as an alternative to pharmaceuticals

The latest study involved a total of 75 participants who had been diagnosed with generalized anxiety disorder, the most common anxiety condition. Dr. Jerome Sarris and colleagues at the University of Melbourne designed a six-week study to compare kava extract to placebo. For the first three weeks, they gave each participant either placebo or kava tablets twice per day. The kava tablets consisted of a water-soluble extract of peeled kava root that included a total daily dose of 120 mg kavalactones, kava’s primary active constituent. If the participants didn’t experience any improvement after three weeks, their dose of placebo or kava was doubled so that the total daily dose of kavalactones was 240 mg.

Kava used as a natural remedy for anxiety significantly decreased symptoms compared to placebo

Results showed a significant reduction in anxiety for the Kava group compared to the placebo group at the end of the study. Participants diagnosed with moderate to severe generalized anxiety disorder had the greatest responses to kava’s anxiety-reducing effects. In fact, by the end of the study, 26% of those in the Kava group had such large decreases in their anxiety symptoms that they were no longer classified as having an anxiety disorder, compared to only 6% in the placebo group. Additionally, the researchers noted that Kava increased women’s sex drive compared to those in the placebo group, an effect that was likely due to lowered anxiety levels.

Kava was safe and well-tolerated

Kava was well tolerated overall, and aside from more headaches reported in the kava group, results showed no considerable adverse reactions that could be attributed to Kava and no differences in signs of withdrawal or addiction between the kava and placebo groups. While kava’s potential effects on the liver have historically been a concern, results were similar to other controlled clinical studies and showed no significant differences across the two groups for liver function tests.  The increase in headaches may or may not be a meaningful finding which future studies will assess.

How to best utilize kava for anxiety

If you want to try kava as a natural remedy for anxiety, look for extracts standardized to kavalactones that list the amount of kavalactones in milligrams per serving. Take the equivalent of 60 to 120 mg kavalactones twice per day, for a daily total of 120 to 240 mg kavalactones.

Kava supplements can be a wonderful aid to help lower your feelings of anxiousness. But to truly heal from anxiety and conquer your symptoms for good, you need to also treat the cause by paying attention to nutrition, sleep, exercise, and learning to actively practice relaxation. For a step-by-step guide to finding and treating the underlying cause of your anxiety, see our comprehensive guide, Natural Remedies for Depression: Beating Depression without Drugs.

[1] J Clin Psychopharmacol. 2013 Apr 30.

The link between inflammation, cholesterol, body fat, and cardiovascular disease has been recognized for some time, but there’s still plenty of research that needs to be done in order to fully understand how these factors are related. For instance, we’ve known how inflammation and LDL cholesterol particles interact to clog and stiffen arteries. However, we know less about how inflammation is related to low HDL cholesterol, the “good” type of cholesterol.

Research group identifies new genes that cause both inflammation and low HDL cholesterol

Recently, a group of Finnish researchers at the University of Helsinki discovered several new genes that predispose people to dangerously low HDL cholesterol levels. They also discovered that some of those same genes also regulate inflammation. Their findings, published recently in Arteriosclerosis, Thrombosis, and Vascular Biology, indicate that the same genes that predispose some people towards low LDL cholesterol also predispose them towards more inflammation.

Low HDL also associated with poor quality HDL particles

They also found that those with the genetic tendency towards low HDL cholesterol levels tended to have a less beneficial type of HDL particle. Just how protective HDL is to the arteries depends not as much on the quantity of HDL cholesterol but more on the quality of HDL particles. HDL particles are made of protein and lipids and are the structures that carry the cholesterol through the bloodstream to be disposed of.

The subjects with low HDL-cholesterol levels had HDL particles that were impaired. They contained less of the lipid molecules which are known to be antioxidant and thus protective to arteries. In contrast, the subject with high HDL cholesterol levels had high quality HDL particles with more antioxidant capabilities and thus more protective against heart disease.

The genes get expressed more frequently in fat tissue

Not only that, the researchers found that these genes tend to get expressed in fat tissue. So, people with genes predisposing them to low HDL cholesterol and inflammation may be much likely to suffer the dangerous consequences of these conditions when they have more body fat.

There are many natural treatment options to alter gene expression, lower inflammation, and raise HDL levels

So what does all this mean for you? Don’t fall prey to believing that your genes are your destiny. If you have low HDL cholesterol because of a genetic predisposition, it does not mean those genes will automatically get expressed. You are not destined to low HDL levels of poor quality or to excessive inflammation! There are natural medicines and therapies proven to help alter gene expression, lower inflammation, raise HDL and help protect you from cardiovascular disease. If you want to learn these specific natural strategies for increasing your HDL and lowering your risk for cardiovascular disease, you can start by looking at this report of Top Foods, Supplements & Therapies to Achieve Normal Cholesterol Readings.

 [1] Arterioscler Thromb Vasc Biol. 2013 Apr;33(4):847-57.

One way of weaning yourself off one or more of the 5 worst drinks for your body, is to learn how to enjoy the fabulous flavor of one of the top 5 healthy beverages. And that will not be very hard to do since these 5 healthy beverages are refreshing and delicious.

Top 5 Healthy Beverages:

1. Green Tea

Green tea is the number one among the healthy beverages because it provides so many positive benefits, including fighting cancer and heart disease. In addition, green tea helps lower cholesterol, boosts metabolism and aids in weight loss, and prevents numerous health problems such as diabetes, stoke, osteoporosis and dementia.[1] Interestingly, green tea also kills the influenza virus.[2] Many varieties of green tea with various flavors are available online and at your local grocer. Don’t give up if the first one you try doesn’t suit your taste. Green tea is so remarkably healthy for your body that you should be willing to keep trying different varieties until you find one you love. Then, make it a daily habit.

2. Apple Cider Vinegar

Apple cider vinegar is made from liquid squeezed from pressed apples. It has often been referred to as an ancient “folk” remedy. However, more recent research has shown that consuming apple cider vinegar can have many positive health benefits and thus it is number two on the list of top healthy beverages. 

The benefits of consuming apple cider vinegar regularly include:

• Increased Energy. Apple cider vinegar contains a compound called malic acid, often referred to as a fruit acid. The body synthesizes malic acid during the process of converting carbohydrates for energy production. Therefore, a deficiency of malic acid is often associated with physical exhaustion. According to the Journal of Nutritional Medicine, “Malic acid has been shown to improve energy production in hypoxic (oxygen-deprived) conditions such as fibromyalgia, chronic fatigue syndrome and certain respiratory disorders.”[3] Apple cider vinegar is not a beverage you will want to guzzle without diluting. Generally, a teaspoon of apple cider vinegar – diluted in a glass of water or one of the other healthy beverages – consumed once or twice a day is recommended for internal use.
• Improved Gastrointestinal Health. The gastrointestinal system contains normal flora bacteria (healthy bacteria) which line the intestinal walls. Maintaining a poor diet or taking certain prescription medications can disrupt the normal flora bacteria, leading to an array of symptoms including heartburn, constipation, diarrhea and stomach pains.  This good bacteria, such as certain strains of Lactobacillus, thrive in an environment with a balanced pH.  The malic acid in apple cider vinegar acts as a buffer, altering an acidic environment within the body. It stabilizes the pH in the intestines so that beneficial bacteria are able to flourish.[4] And like probiotics, apple cider vinegar improves absorption of calcium and other nutrients in the body, which helps prevent osteoporosis and other illnesses. For treating heartburn, you can take apple cider vinegar in dosages from one to three teaspoons up to three times per day after meals.
• Anti-fungal.  Fungi thrive in an acidic environment. So, altering the pH of the host environment can eradicate certain strains of fungi. Thus, apple cider vinegar is recommended for people with chronic candidiasis (yeast infections), as well as a topical agent for toe nail fungus, applied two to three times daily.
• Decrease Triglyceride Levels. Apple cider vinegar has been shown to aid in decreasing triglyceride levels. In one study, apple cider vinegar was shown to reduce serum triglyceride levels and increased HDL (“good” cholesterol).[5]

3. Purified Water

Number three on the list of healthy beverages is water.  Why? Water is the most essential component of your body, the most essential nutrient in your diet, and something you can’t survive without for more than 2-4 days. In fact, water comprises about 60% of your body weight. Without optimal water, your body can’t circulate all the other necessary nutrients, hormones, and other compounds you depend on. Lack of water will stop biochemical reactions in their tracks, disrupt your metabolism, slow the transportation of substances into and out of cells, and impair numerous other crucial physiologic processes. You should try to drink half of your body weight in ounces of water per day.  This means if you weigh 140 pounds, your goal should be to drink 70 ounces of water per day.

But, not just any water is good for you. In fact, virtually all municipal “tap water” sources should be avoided. Heavy metals like lead, mercury and various other synthetic chemicals contaminate the water supply so it is critically important to drink water that has been purified. These contaminants are the root cause of many degenerative and neurological illnesses including chronic fatigue, anxiety, depression and Alzheimer’s. While water treatment facilities do their best  to disinfect, filter and remove what particles they can, they cannot protect the population completely. Thus, it is best to drink water that has been purified at home using a water purification system or to drink bottled water. 

One interesting side note on bottled water: Most brands of bottled water types are labeled “spring water”, but this often is inaccurate. Some bottled water actually comes from a municipal water supply. When buying bottled water, it is best to purchase purified water. This type of bottled water is usually labeled as “purified” drinking water but can also be labeled for the specific process used to produce it, for example, “reverse osmosis” drinking water or “distilled” drinking water.

Also, don’t leave water bottles in the sun or heat as the plastic containers can melt and leach chemicals into the water such as phthalates, BPA (Bisphenol-A) or polychlorinated biphenyls.

4. Whey Protein Drinks

Many people think that protein drinks should only be utilized by athletes to build muscle, but this is not true. While whey protein helps with muscle building, it is also full of essential amino acids which improve wound healing, manage or reduce weight, and boost the immune system. Whey also has antioxidant, anti-tumor, anti-bacterial and anti-viral properties, which is why it is listed as number four of all the healthy beverages.[6]

To get all the whey protein benefits, add whey protein powder to your favorite drink or smoothie daily. You can view or print our 5 whey protein smoothie recipes here. Look for grass-fed, Certified rBGH-free whey protein powder to make your smoothie. The grass-fed cows will present the safest and most favorable amino acid and nutrient profile while the rBGH-free label will assure that the cows have not been hormone-treated with genetically-engineered recombinant bovine growth hormone (rBHG).

5. Carrot Juice

While all vegetable juices are considered healthy beverages, carrot juice ranks among the top. Carrots contain an array of vitamins, minerals and other antioxidants such as beta carotene. They are also powerful antimicrobials, meaning they can fight bacteria and fungi like candida (yeast).[7] Carrots also contain isocoumarin which is not only an antimicrobial, but it also has antitumor (anti-cancer) effects. As an added bonus, juicing raw carrots adds a natural sweetness to your drink, which may make your juicing efforts more enjoyable.

There you have it – the top 5 healthy beverages for you and your family to enjoy. This is not an all-exclusive list; certainly, other drinks such as fruit smoothies and herbal teas are quite healthy, too. But, these 5 drinks rank as the top healthy beverages for the vast benefits they provide. So, go grab yourself one of these delicious drinks right now.

Cheers!

Whether you’re trying to lose weight or simply adopt a healthier lifestyle, watching what you drink is a must. To help you, we’ve created a list of the worst offenders. Take a look at our top 5 worst drinks for your body:

The 5 Worst Drinks for Your Body:

1. Sodas & Diet Sodas

Sodas rank number one among the worst drinks for your body because they have zero nutritional value. In fact, many of the ingredients contained in sodas are actually harmful to your body, including ungodly amounts of sugar and corn syrup. 

Soda consumption has been linked to a number of deleterious health problems including liver disease, heart disease, stroke, diabetes, pancreatic cancer and more. Learn about the health risks of soda and how you can quit drinking soda for good: What Does Soda do to Your Body?

Diet sodas are also among the worst drinks for your body. Sadly, many people believe that diet sodas are healthy because they are lower in calories, but in reality, they are not healthy at all. Learn about the diet soda dangers here.

2. Milk (non-organic)

Most people think milk is actually one of the healthy beverages because of its calcium content. But the truth is non-organic cow’s milk it is actually one of the worst drinks for your body and it’s loaded with a lot more than calcium! According to the Journal of Agricultural and Food Chemistry, the contents of each glass of milk can contain up to 20 different chemical agents including a variety of pharmaceutical drugs and growth promoters.[1] Milk is often laden with hormones, antibiotics, pesticides, herbicides, bacteria, and environmental pollutants (organophosphates).

In today’s world of “most meat for your money”, cows are raised on industrial farm factories called CAFOs (Concentrated Animal Feedlot Operations). On these CAFOs, cows are fed non-organic grains sprayed with pesticides and herbicides. They are also provided hormones to increase their growth rate. Specifically, dairy cows are supplied hormones called genetically-engineered recombinant bovine growth hormone (rBHG) to increase milk production. And sadly, over a dozen antimicrobials are approved for farm animal growth promotion in the US. These include antibiotics that are utilized for treating human disease, such as penicillin, tetracycline, and erythromycin.[2] Truth be told, approximately 70% of the antibiotics produced by pharmaceutical companies today are actually used in animals.

3. Apple Juice

While most major brands of fruit juices on the market contain high amounts of sugar or corn syrup, apple juice ranks among the worst drinks for your body because it contains another constituent that is not so commonly known about: Patulin.

Patulin is a mycotoxin (fungal by-product) produced by certain species of molds such as Penicillium and Aspergillus. Exposure to this mycotoxin is associated with immunological, neurological and gastrointestinal problems in animal studies.[3] Patulin is found in moldy grains, cheeses and other foods; however, the major sources of contamination are apples and apple products. Apples with visible damage (rots, bruises, bird or insect damage, etc.) are more likely to contain high levels of patulin. Also, apples that have fallen from a tree to the ground rather than being picked off of the tree have higher levels of the toxin. And, apple juice contains high amounts of patulin because any damage to the fruit is not regularly detected and the damaged apples may not be removed prior to pressing.

Per the FDA’s website, “Patulin does not appear to pose a safety concern, with the exception of apple juice….FDA recommends as a prudent protective measure to limit to the exposure to patulin for children 1-2 years old…FDA believes that if processors do not implement controls for patulin, apple juice consumers may not be optimally protected from potential adverse effects due to long-term exposure to patulin from the consumption of apple juice.”[4]

The problem is that patulin is not screened for in our food supply; this means there is no way of knowing what amounts of patulin any apple juice will contain – either organic or non-organic. In fact, organic apple juice can contain up to 10 times higher amounts of patulin than non-organic juice. Alcoholic fermentation of fruit juices destroys patulin. Therefore, fermented products such as cider or vinegars will not contain patulin as long as apple juice was not used as an additive post-fermentation. Patulin is also heat-stable so pasteurization does not eliminate the toxin; pasteurized juices are not any better of a deterrent than non-pasteurized products.

One more note regarding apple juice: Aside from patulin, some studies have indicated that apple juice may contain arsenic.[5]  This is yet another reason why apple juice is among the worst drinks for your body; it’s best to avoid the juice altogether and don’t give it to your kids.

4. Energy Drinks

Number four on the list of worst drinks for your body are energy drinks. According to a study published in the journal, Pediatrics, energy drinks are regularly consumed by 30% to 50% of children, adolescents and young adults. Because energy drinks are categorized as nutritional supplements, they contain more caffeine per fluid ounce than the FDA has set for soda and other beverages. The FDA’s limit is 71 mg of caffeine per 12 fluid ounces; energy drinks contain as much as 75 to 400 mg of caffeine per container with additional caffeine not included in the total from additives such as guarana or cocoa.

In the United States before 2010, poison control centers were not tracking adverse events related to energy drinks specifically; they only monitored problems of caffeine overdoses. And to give you an idea of how prevalent caffeine overdoses were for children and teens, of the 5,448 U.S. caffeine overdoses reported in 2007, 46% occurred in those younger than 19 years old.[6] In Germany health officials have been tracking the health effects of energy drinks since 2002; adverse events have included liver damage, seizures, rapid heart rate, respiratory disorders and even death.

Learn more: The Disturbing Dangers of Energy Drinks and Energy Drink Addiction

5. Alcohol

Alcohol can be either a tonic or a poison. The difference lies in the type of alcohol being consumed (e.g. red wine versus liquor), the amount and frequency of consumption, and the genetic predisposition of the person drinking it. No matter the type, moderation is key. Alcohol is unique in the list of worst drinks for your body because excessive alcohol consumption not only leads to physical problems, it can cause mental and emotional health issues as well. The physical health effects alone of alcohol include: liver disease, cancer, diabetes, osteoporosis, high blood pressure, impotence, dementia, and more. Emotionally and mentally, alcohol can adversely affect a person’s intimate relationships and cause financial problems. Ultimately, excessive alcohol consumption can lead to premature death.

Any health benefit received from drinking alcohol, such as the heart-healthy benefits of consuming red wine, can be achieved by substituting grape juice, pomegranate juice, or other healthy fruits in the diet. So, it is best to skip the alcohol altogether. If you or someone you love has a problem with alcohol addiction, talk with a counselor, doctor or seek help from a local treatment group or rehab clinic.

Learn more:

• Osteoporosis Risk Factors are Influenced by Alcohol – Either Good or Bad. Which are You?
• Alcohol and Blood Pressure: Latest Study Shows How Much and What Kinds are Problematic

Now after all this bad news on  the 5 worst drinks for your body, you need to know what you can – even should – be drinking every day. Learn about the top 5 healthy beverages in our next article here.

The fact that alcohol and blood pressure are associated has been known since the 1960’s, but that hasn’t stopped researchers from exploring this association, given the fact that drinking patterns have changed (binge drinking is on the rise) and that hypertension remains the leading cause of cardiovascular disease, the biggest killer worldwide. So how much do you need to worry about booze and high blood pressure? And just how much, how often, and what types of alcoholic beverages are problematic?

Amount of alcohol and blood pressure risk: BP increases by 1 mmHg for every 10 grams alcohol consumed

We now know that you don’t have to drink excessively to fall victim to alcohol’s effects on increasing blood-pressure, thanks to a large study published January, 2013 in Clinical Epidemiology.[1] Researchers from the CDC looked at almost 4,000 current drinkers without hypertension and found that for every 10 grams of pure alcohol consumed per day, systolic blood pressure (the top number) increases by 1 mmHg.[1]

How much alcohol is in a drink?

A standard drink is equal to 14 grams (0.6 ounces) of pure alcohol, more than enough to raise your blood pressure by 1 mmHg. Generally, this amount of pure alcohol is found in:

• 12-ounces of beer
• 8-ounces of malt liquor
• 5-ounces of wine
• 1.5-ounces or a “shot” of 80-proof distilled spirits or liquor (e.g., gin, rum, vodka, or whiskey)

The researchers concluded that any amount of alcohol above 10 grams raises your systolic blood pressure. This information contradicts the previously held belief that small amounts of alcohol (less than 2 drinks a day for men and less than 1 drink a day for women) actually helped blood pressure.

Types of alcohol and blood pressure risk

And the type of alcoholic drink doesn’t matter. Hard alcohol, beer, wine, even red wine, all increase your blood pressure and risk of hypertension. That doesn’t mean that certain types of alcoholic drinks, such as red wine, don’t contain other compounds that may be beneficial to health, such as the polyphenol compounds like resveratrol in red wine. Nevertheless, in terms of blood pressure, which is the most common cause of heart attacks and strokes, alcohol is no good!

Binge drinking especially dangerous for blood pressure

Binge drinking, a habit that is on the rise in the U.S., is especially bad for blood pressure in men, the researchers found. Drinking more than five drinks in one day, especially if this is done more than once a week, is considered frequent binge drinking and increases both systolic (top number) and diastolic blood pressure (bottom number). Not only that, a previous study found that if you already have hypertension and you binge drink, your risk for suffering a stroke increases immediately and dramatically.[2]

How to lower your alcohol and blood pressure risk

The good news is that the effects of alcohol on raising blood pressure are considered “rapidly reversible”.[3] Even in alcoholics, half of whom have blood pressures greater than 160/90 mm Hg, high blood pressure values have been found to normalize when they abstain from drinking.[3] If you’re a man with hypertension currently drinking more than two drinks a day, or a woman consuming more than one, try cutting back or abstaining altogether for the next few weeks and watch your blood pressure fall. You may you have less of a need for hypertension medication if you can keep you alcohol consumption low. And, decreasing alcohol is only one of many “natural” treatments for high blood pressure. Look here for more ideas on natural high blood pressure remedies.

[1] Clin Epidemiol. 2013;5:21-7.

[2] Curr Hypertens Rep. 2011 Jun;13(3):208-13.

[3] Hypertension.1999; 33: 79-82.

With the latest research showing that the benefits of probiotics extend far beyond digestion, the question is not whether you should be taking probiotics, but which probiotics, how much, and how often. As you learned in part 1, probiotics are live microbes that help the healthy bacteria residing within you to thrive and by doing so they improve many aspects of health. When consumed as food or supplements, the best probiotics can improve digestive health, enhance immune function, squelch allergies, and more. 

The best probiotic supplements will list the strain, including genus, species, and letter/number designation

There are many beneficial probiotics from which to choose. Two species of bacteria—Lactobacillus and Bifidobacterium—are the most commonly used probiotics, but other species are also used. As discussed in part 1, each probiotic is officially identified by its strain—its genus, species, and letter/number designation. While all probiotic strains, by their very definition, promote health, each particular strain is thought to have its own set of specific effects in the body.

Choosing the best probiotics supplements means matching the strain to your particular condition

To get the most benefit from your probiotic, you need to choose a high-quality supplement containing the strains most likely to treat your personal condition. With hundreds of strains of Lactobacillus, Bifidobacterium, and other species being studied, as well as a dizzying array of probiotics on store shelves (often containing numerous species and strains in widely varying amounts), choosing the best probiotic  supplements and knowing how to take them for your particular condition can be difficult.

What are the best probiotics supplements that have been clinically researched, found to be effective, and are available to consumers?

While it is not possible to comprehensively review all the well-researched and high-quality probiotics strains here, the following is a short list of some of the best probiotic supplements in terms of the most highly researched strains, their brand names, the companies that sell them, the health conditions for which they were found effective, and the recommended therapeutic dose:

List of some of the best probiotic supplements by strain:

Lactobacillus rhamnosus GG, which is known as Lactobacillus GG and is sold under the brand name Culturelle®, is a well-researched strain of lactobacillus that has been shown to be effective for numerous conditions. Most of the research on Lactobacillus GG has been performed in children and infants. It has been shown to prevent eczema[1], prevent and treat diarrhea[2], treat abdominal pain associated with IBS[3], and decrease upper respiratory tract infections (the common cold) in children attending day care centers.[4] The typical dose used in studies in children is 10 billion colony-forming units (CFU) once per day. Adults can take 10 billion CFU twice per day. The length of time you should take this dose depends on the condition but is typically one to three months. It is safe to take indefinitely.

VSL#3 is the brand name of a combination probiotic supplement sold by the pharmaceutical company Sigma Tau. VSL#3 is a mixture of proprietary strains of the following species:

• Streptococcus thermophilus
• Bifidobacterium breve
• Bifidobacterium longum
• Bifidobacterium infantis
• Lactobacillus acidophilus
• Lactobacillus plantarum
• Lactobacillus paracasei
• Lactobacillus delbrueckii, subspecies bulgaricus

VSL#3 is a well-researched probiotic and is very potent. It is sold in a regular-strength (450 billion CFU per sachet) as an over-the-counter supplement and is also sold as a prescription in double-strength form. Most of the VSL#3 research has been conducted in adults with the autoimmune condition ulcerative colitis and it has been found to significantly improve colitis symptoms in the majority of patients.[5] The therapeutic dose for ulcerative colitis is very high, up to 3,600 billion CFU per day. VSL#3 has also been studied in adults with IBS, but while it was found to reduce bloating by 39% in one study[6] and flatulence by 25% in another[7], it did not improve abdominal pain or other IBS symptoms. If you have IBS characterized by abdominal bloating or bad gas, this probiotic is worth a try as a 30-day treatment, taking ½ to one sachet per day. If you have ulcerative colitis, it is recommended you work with your healthcare practitioner to determine a proper VSL#3 dosing schedule in which you slowly ramp up the dose. VSL#3 has also been found to enhance the healing of stomach ulcers and to prevent diarrhea associated with taking antibiotics or undergoing chemotherapy.

Lactobacillus plantarum 299v, a powerful, well-researched strain of lactobacillus found in “UltraFlora™ Intensive Care” by Metagenics and in “Digestive Health Probiotic” by Nature Made is one of the best probiotics for the symptoms of IBS, especially for reducing the frequency and intensity of both abdominal pain and bloating [8]. It has also been shown to help normalize the frequency of bowel movements in those with IBS. The therapeutic dose is 10 billion CFU per day, but higher doses may be even more helpful at ameliorating IBS symptoms. Lactobacillus plantarum 299v has also been found to improve loose stools and nausea associated with taking antibiotics.

Bifidobacterium lactis HN019 is a specific strain of bifidobacterium which has been found to help speed up the frequency of bowel movements as effectively as fiber, simultaneously improving symptoms of constipation, irregular bowel movements, and flatulence.[9] The most effective dose in this study was 17.2 billion CFU per day, but lower doses may also be effective for constipation. Bifidobacterium lactis HN019 has also been found to boost the functioning of immune system in studies, increasing the numbers of lymphocytes and natural killer cells in the blood.[10] It may therefore be helpful in reducing the incidence of common infections, but this has not yet been studied in clinical trials. Some of the best probiotic supplements containing this strain are ProbioMax DF™ by Xymogen and in UltraFlora™ Acute Care by Metagenics.

Bacillus coagulans, formerly known as lactobacillus sporogenes, is another well-searched probiotic. This particular type of probiotic is very hearty and needs no refrigeration. A patented strain of Bacillus coagulans (GBI-30, 6086) sold as Digestive Advantage® Intensive Bowel Support by Schiff was found to be safe and effective for the relief of abdominal pain and bloating for patients with IBS.[11] Another probiotic by Schiff, combining this strain of Bacillus coagulans with natural digestive enzymes, was also found to improve gastrointestinal symptoms in adults with intestinal gas-related symptoms (abdominal pain, distention, flatulence) but no gastrointestinal diagnosis, such as IBS, to explain the symptoms.[12]

Start with a trial of some of the best probiotic supplements matched to your condition

The probiotic strains discussed above are a good place to start if you feel overwhelmed by the vast array of probiotics on the market and want an easy way to choose only the best probiotic supplements. There are plenty more well-researched strains and combinations, so this list is by no means meant to be a comprehensive one. The majority of the probiotics listed above are high-potency formulations which are generally not meant to be taken long-term (more than three months), although, with their excellent safety records, they could be taken indefinitely in almost all cases.

[1] Lancet. 2003 May 31;361(9372):1869-71.

[2] BMJ. 2007 Aug 18;335(7615):340.

[3] Pediatrics. 2010 Dec;126(6):e1445-52.

[4] Clin Nutr. 2010 Jun;29(3):312-6.

[5] Am J Gastroenterol. 2005 Jul;100(7):1539-46.

[6] Aliment Pharmacol Ther. 2003;17:895-904.

[7] Neurogastroenterol Motil. 2005 Oct;17(5):687-96.

[8] World J Gastroenterol. 2012 August 14; 18(30): 4012–4018.

[9] Scand J Gastroenterol. 2011 September; 46(9): 1057–1064.

[10] Am J Clin Nutr. 2001 Dec;74(6):833-9.

[11] Postgrad Med. 2009 Mar;121(2):119-24.

[12] BMC Gastroenterol. 2009 Nov 18;9:85.

If you think the benefits of probiotics are restricted to helping with digestion, it’s time to expand your understanding of these amazing microorganisms. Your intestinal tract is home to approximately 100 trillion microorganisms consisting of over 1,000 species of bacteria. These live bacteria residing within you have profound influences on your health in ways that extend far beyond digestive symptoms.

Recent research shows how your gut bacteria influence your immune system and even your metabolism. This means that by altering your body’s microflora, the benefits of probiotics include not only the ability to treat digestive problems like irritable bowel syndrome, they can play a role in treating everything from pollen allergies and eczema to the common cold and obesity.

What are probiotics?

The word probiotic is derived from the Greek and means “for life.” Probiotics are the opposite of antibiotics. In other words, instead of killing bad bacteria, they help healthy bacteria thrive. Probiotics are live microorganisms that can be formulated into many different types of products, including foods and dietary supplements. Two species of bacteria –Lactobacillus and Bifidobacterium–are the most commonly used probiotics, but the yeast Saccharomyces cerevisiae and some E. coli and Bacillus species are also used as probiotics.

While certain healthy microbes, such as the Lactobacillus species, have been used to preserve food by fermentation for thousands of years, experts prefer to reserve the term “probiotic” for live microbes that have been shown in controlled human studies to impart a health benefit. Supplementing with probiotics can promote a healthy balance of microbes by potentially reducing harmful bacteria while replenishing and maintaining beneficial species.

The benefits of probiotics depend on the particular species and strain

In the scientific community, there is an agreed upon way to name a probiotic: each strain is listed by the genus, species, and a letter/number designation. For example, Lactobacillus (genus) casei (species) DN-114 001 (letter/number designation) or Lactobacillus rhamnosus GG. Each probiotic strain is thought to have its own set of specific effects in the body. The benefits of probiotics can only be attributed to the particular strain or strains tested, and not to the species or whole group of probiotics. When it comes to marketing and trade names, companies that sell probiotics can call them whatever they want, sometimes making it difficult and confusing to match the researched strains to the brand names.

As you likely already know, the strongest clinical evidence for probiotics is related to their use in improving gut health. Probiotic preparations have been found in studies to treat diarrhea, inflammatory bowel diseases like Crohn’s disease and ulcerative colitis, and irritable bowel syndrome, for instance.

Benefits of probiotics include treatment of seasonal allergies and other allergic conditions

Beyond the gastrointestinal tract, probiotics have been studied for their role in treating allergies by improving immune system function.

A team of Swiss researchers recently showed in a randomized, double-blind, placebo-controlled study that supplementation with a specific strain of Bifidobacterium lactis NCC2818 markedly reduced symptoms in people with seasonal allergic rhinitis (hay fever) and grass pollen allergies.[1] In addition to significantly reducing nasal symptoms compared to those taking placebo, 8 weeks of probiotic supplementation during grass pollen season lowered concentrations of inflammatory markers that are typically elevated in seasonal allergic rhinitis.

Other studies have shown that some probiotic strains can successfully treat a variety of allergic conditions in addition to seasonal allergies, including skin conditions such as eczema and atopic dermatitis. One randomized placebo-controlled study looked at the effects of treatment with Lactobacillus salivarius LS01 for four months in adults with itchy eczema diagnosed as atopic dermatitis.[2] Patients treated with probiotics showed a statistically significant improvement of their skin symptoms and quality of life. Furthermore, there was a significant reduction of blood levels of inflammatory compounds in those taking the probiotics.

Other immune benefits of probiotics: common colds don’t last as long and symptoms are less severe

In addition to improving how the immune system reacts to allergens, probiotics have the ability to counteract infections such as upper respiratory tract and ear infections. Researchers believe probiotics fight infections by competing with pathogens for nutrients, space and attachment to host cells. Clinical trials have shown that probiotics can be used to prevent and treat the common cold, for instance. One recent study assessed the benefits of probiotics on the duration and severity of common cold symptoms in 231 apparently healthy college students living on campus in residence halls, where upper respiratory infections are especially common.[3]

The students were randomized to receive either placebo  or a probiotic supplement (daily dose of 1 billion colony-forming units of each Lactobacillus rhamnosus LGG® and Bifidobacterium animalis BB-12®) for 12 weeks. The students on the probiotics for 12 weeks experienced significantly shorter and less severe upper respiratory tract infections. Their colds were an average of two days shorter and their symptoms were 34% less severe. They also missed significantly fewer school days compared to the placebo group.

The benefits of probiotics also extend to metabolism and fat storage

The microorganisms in your gut also play a central role in your body’s metabolism and storage of fat, in part by regulating how sensitive your cells are to insulin. High-fat, high-glycemic diets have been shown to produce major changes in the types of microorganisms in the intestinal tract, and even in how these microbes function. In short, too many bad fats and bad carbs in the diet alter your gut flora in a way that perpetuates weight gain and fat storage.

This recently discovered information is leading researchers to study the potential benefits of probiotics on obesity and its closely-related medical conditions: metabolic syndrome and type 2 diabetes. These conditions are characterized by insulin resistance, in which the cells have lost their sensitivity to insulin. Most of the research so far has been preliminary studies in animals. In overweight mice with type 2 diabetes, for instance, a recent study showed that supplementation with the probiotic Lactobacillus gasseri BNR17 inhibited weight gain and body fat accumulation and reduced levels of blood sugar, insulin, and the appetite hormone, leptin.[4] In another recent study, diabetes-prone rats given a probiotic strain called Lactobacillus reuteri GMNL-263 had significantly better insulin sensitivity and less fat accumulation in their livers.[5] A double-blind randomized study in men with type 2 diabetes showed that another probiotic strain, Lactobacillus acidophilus NCFM, could improve insulin sensitivity compared with placebo.[6]

Benefits of probiotics extend to chronic fatigue, cognitive function, and more

We’ve covered even more benefits of probiotics in other articles. For example, you can read how probiotics can help people with chronic fatigue here, and how they can help improve memory and help prevent Alzheimer’s disease here. You may also be interested in how probiotics are used to heal leaky gut syndrome, a condition that is being recognized as an underlying cause of many chronic conditions.

How to choose quality, well-researched probiotic supplements

With an abundance of probiotics on store shelves, each containing different probiotic strains in highly varying amounts, how do you know which to choose, how much to take, and how long to take it? Why are some refrigerated and some not? Are the refrigerated probiotics always better? Gaining the benefits of probiotics requires choosing a high quality supplement containing the strains most likely to treat your personal condition. In the next article, you’ll learn which probiotic strains that have been clinically researched and found to be effective are available to you as a consumer. And, you’ll learn the best way to take them for maximum results.

[1] Eur J Clin Nutr. 2013 Feb;67(2):161-7.

[2] Int J Immunopathol Pharmacol. 2011 Oct-Dec;24(4):1037-48.

[3] Br J Nutr. 2012 Oct 1:1-9.

[4] PLoS One. 2013;8(1):e54617.

[5] Nutr Metab (Lond). 2013 Apr 17;10(1):35.

[6] Br J Nutr. 2010 Dec;104(12):1831-8.

While you may already know that dark leafy greens—like kale or spinach— are some of the most nutrient-dense foods in the world, it’s unlikely you’re aware of a compound in these veggies that acts as a natural appetite suppressant. Swedish researchers recently discovered that sac-like structures called thylakoids, which are abundant in green leafy vegetables, decrease feelings of hunger and increase satiety. By acting as a natural appetite suppressant, thylakoids could be a key to helping people lose weight, according the researchers in their most recent study, published in the medical journal Appetite.[1]

What are thylakoids?

Thylakoids are disk-shaped structures found within the chloroplasts of plant cell membranes. They contain the photosynthetic pigment, chlorophyll, which give leaves their green color, and they function as the site of photosynthesis, converting light into glucose.

How did thylakoids become known as natural appetite suppressants?

Researchers from Lund University in Sweden have been isolating and researching thylakoids since the early 1990’s. In 2009, Dr. Rickard Kohnke and his team at the “Appetite Regulation Unit” of the Department of Experimental Medicine, Lund University, Sweden, discovered that overweight mice on high-fat diets decreased their food intake, experienced significantly less weight gain, and had lower body fat when their high-fat diets were supplemented with thylakoid isolated from spinach.[2] Compared to the mice who did not receive thylakoid, they also had lower blood sugar levels and lower triglycerides. They also had higher levels of the satiety hormone cholecystokinin, a hormone secreted by the small intestine that helps digest fat and protein as well suppressing appetite.  

Safe, natural appetite suppressant: Thylakoid research in humans shows alterations in three appetite-control hormones and insulin

Dr. Kohnke and his team then tested thylakoid in humans and found that it also acts as a natural appetite suppressant in normal-weight people.[3] Eleven subjects ate a high-fat meal (a sandwich with thylakoid-rich pesto or regular pesto). Afterwards, levels of three different appetite signaling hormones were altered in those given the thylakoid-rich sandwiches. Two hours after the meal, they showed significant increases in the satiety hormone cholecystokinin compared to those who did not eat a thylakoid-rich sandwich. They also had reduced levels of the hunger hormone ghrelin, a hormone secreted by adipose tissue (fat cells) that tells you you’re hungry. Six hours after the meal, they had significant increases in ghrelin’s opposite hormone—leptin—which also control’s appetite by telling you you’re full. The fact that thylakoid increased leptin levels in the blood six hours after eating is important because leptin is crucial for regulating calorie intake between meals and over longer periods of time.

Furthermore, insulin levels were reduced in those subjects eating the thylakoid-rich meal, while blood sugar levels remained unchanged. This means less insulin was needed to keep the blood sugar response normal in these healthy individuals. When the insulin response is exaggerated, such as in those with metabolic syndrome, you’re more likely to experience blood sugar swings with episodes of reactive hypoglycemia, leading to increased hunger a couple of hours after eating. Higher insulin responses are also associated with increased belly fat and inflammation, raising the risk of heart disease and other chronic diseases.

Latest thylakoid study shows this natural appetite suppressant could aid efforts to lose weight

The most recent thylakoid study conducted by the Swedish researchers helps to confirm thylakoid’s role as a natural appetite suppressant even more. This study, in overweight women, found that adding thylakoids to a high carbohydrate meal again decreased feelings of hunger and elevated the satiety hormone cholecystokinin. Twenty moderately overweight female subjects received test meals on three different occasions; two thylakoid enriched and one control, separated by one week. The test meals consisted of a high carbohydrate breakfast, with or without addition of thylakoids.

Based on blood samples and standardized questionnaires, the results showed that adding thylakoids to the subjects’ breakfasts suppressed hunger and increased secretion of cholecystokinin from three hours on. The thylakoids also prevented reactive hypoglycaemia (low blood sugar that results from insulin and blood sugar swings from high to low following a high-carb meal). “This study therefore suggests that the dietary addition of thylakoids could aid efforts to reduce food intake and prevent compensational eating later in the day, which may help to reduce body weight over time,” concluded the researchers.

How to get the benefits of this natural appetite suppressant in leafy greens

If hunger and cravings (especially after meals) are a problem for you in your attempt to maintain a healthy weight, remember to eat your leafy greens! You’ll not only be feeding your body with the most nutrient-dense foods on the planet, you’ll be regulating your appetite hormones in beneficial ways. While there are no thylakoid supplements yet on the market in the U.S., eating large servings of green leafy vegetables like spinach and kale will automatically increase your intake of this natural appetite suppressant. Nutrition experts like Dr. Joel Fuhrman, MD, author of the classic nutrition guide Eat to Live, for instance, recommend you eat at least one pound (16 oz.) of green leafy vegetables every day for optimal health and weight control. He may be onto something! Besides suppressing your appetite with leafy greens, there are a lot of additional weight loss tips natural health practitioners share with patients. You can read about ten of the top natural weight loss tips here.

[1] Appetite. 2013 Apr 27. pii: S0195-6663(13)00161-X.

[2] Phytother Res. 2009 Dec;23(12):1778-83.

[3] Scand J Gastroenterol. 2009;44(6):712-9.

The summer months beckon with warm weather and longer days leading many people outdoors for recreation and exercise.  A new study shows how postmenopausal women can make the most of the season by incorporating a natural osteoporosis treatment program into their outdoor fun.

Research published in the medical journal, Menopause, found that women who consistently performed pool exercises had increased strength and fewer falls. Linda Moreira, lead author of the study and researcher at the Universidade Federal de São Paulo, stated, “The study should encourage postmenopausal women at risk for osteoporotic bone-thinning that pool-based exercise can increase muscle and bone strength.”

Aquatic Exercises More Beneficial Than Supplementation Alone:

The researchers recruited over 100 inactive women in their 50s and 60s. Approximately 25% of the women were diagnosed with osteoporosis and an additional 50% of participants were at the beginning stage of bone disease. The women were divided into two groups. All of the women took 1,000 IU of vitamin D3 and 500 mg of calcium daily. But, one group was assigned to an aquatic exercise program while the other group was not. The aquatic program included repetitions of intense activities at 10 to 30 second intervals.

At the end of the study, the aquatic exercisers suffered 44% less falls, maintained bone density scores, increased bone and muscle strength, and had significant improvement in their blood vitamin D levels. The non-exercise group showed mild increases in balance and strength, which were attributed to their supplement regimen. However, the non-exercise group lost about 1.2% of bone mineral density in their femur bones, even while taking their supplements.

Natural Osteoporosis Treatment Program Involves 3 Key Steps:

The study shows that the best natural osteoporosis treatment plan is 3-fold:

1. Exercise. First and foremost, the participants who showed the most bone health improvements were those who engaged in the aquatic exercise program versus those who were sedentary. This demonstrates yet again that exercise is a magic bullet for any natural osteoporosis treatment plan. And, when you perform outdoor pool exercises, it both benefits your health and provides fun summertime entertainment.
2. Vitamin D3. All participants took vitamin D3; however, the exercise group noted more significant improvement in their blood vitamin D levels. Why? Vitamin D3 is unlike any other vitamin because it is a “pro-hormone” produced in the skin with sunlight exposure. Therefore, people who spend more time outdoors tend to have higher serum vitamin D levels. It makes sense, then, that the women in the study who spent more time in an outdoor pool had higher vitamin D levels. Furthermore, the participants in both groups were taking a relatively low dose of vitamin D3 at 1,000 IU daily. Since the majority of the U.S. population is vitamin D3 deficient, many people actually need between 2,000 to 5,000 IU of vitamin D3 per day and even up to as much as 10,000 IU. Find out exactly how much vitamin D3 your body requires here.
3. Calcium. Everyone knows that calcium is needed for strong bones. However, what is not so commonly-known is that your body actually needs magnesium to adequately absorb calcium and to convert vitamin D into its active form for calcium absorption. Along with magnesium, the amino acid lysine aids in calcium absorption. This may be one reason why the non-exercise study participants (and many Americans) fail to achieve any benefit from calcium supplementation. While calcium is highly recommended for improved bone health, if not combined with the proper supportive nutrients, it is not adequately absorbed.

How Do Aquatic Workouts Work?

Performing exercise in water creates a resistance that weights on dry land do not provide. This is because the typical aquatic exercises work the muscle groups that are used for slower, day-to-day movements; strength in these muscles is needed to stimulate bone health. But as people age, they naturally lose this muscle strength.

How to Perform Pool Exercises:

Here are a few quick tips to get you started on a summertime aquatic routine:

1. Join a gym or check out your local YMCA to find aquatic exercise classes.
2. Use the Mayo Clinic’s recommended aquatic exercises here.
3. If you are swimming in a pool or lake without a lifeguard or aquatic trainer present, be sure to swim with a friend or family member. If you cannot swim, stay in the shallow water and don’t overexert yourself.

Natural Osteoporosis Treatment Options:

For more natural osteoporosis treatment options including exercise tips, read these articles:

• Osteoporosis Exercises: A Proven Exercise Program Involving Strength Training for Building Bone Density
• Osteopenia and Osteoporosis Exercises – Which Types are Best?
• Osteoporosis Guidelines for Postmenopausal Women
• Comprehensive Guide on Natural Osteoporosis Treatment. The Guide contains the most all-inclusive information so you can develop and implement your own personalized natural osteoporosis treatment plan.

[1] Menopause, online March 25, 2013.