Monthly Archives: March 2019

Get Your Fill of Fiber for Optimal Health

FiberJacquie Eubanks RN BSN

If your diet is similar to most Americans you may need to double your intake of fiber. Statistics show that the average fiber intake for children and adults in the U.S. is less than half of the recommended levels. Fiber, considered an essential part of a healthful diet for children and adults, is a component of plant-based foods that is not digested or absorbed as it moves through the intestinal tract. Many fiber-rich foods contain both soluble and Insoluble fiber. Soluble fiber, which dissolves easily in water and gastrointestinal fluids, is broken down into a gel-like substance by bacteria within the large intestine. Insoluble fiber, which does not dissolve in water or fluids, moves through the gastrointestinal tract basically intact, thereby contributing zero calories to the diet.

A high intake of fruits, vegetables, pulses and whole grains exerts many health-promoting properties. Individuals with higher intakes of dietary fiber appear to significantly reduce their risk for developing coronary heart disease, stroke, hypertension, diabetes and gastrointestinal diseases. As well, diets that are low in fiber are linked to a higher risk of colon cancer.

Fiber and weight maintenance: Dietary fiber found in fruits, vegetables, whole grains and legumes is essential for weight maintenance, as well as weight loss. Fiber-rich foods are satiating and tend to be low in calories and high in phytonutrients, which helps minimize hunger and cravings. Soluble fiber lowers dietary fat absorption by blocking fats that would otherwise be digested and absorbed. Insoluble fiber fills space in the stomach and intestines, which makes one feel full, thereby helping to manage weight. Observational studies have shown that regular intake of dietary fibers from various plant sources decreases obesity prevalence.

Fiber and intestinal motility: In the gastrointestinal tract, soluble fiber absorbs fluids and byproducts of digestion, helping to speed the processing and movement of waste and preventing constipation. By keeping the intestinal tract working properly, insoluble fiber helps to clean out bacteria or intestinal buildup, thereby reducing the risk of hemorrhoids, diverticular disease and colon cancer.

Fiber and inflammation: Some studies have found that those who eat a healthy amount of high fiber foods have lower blood levels of C-reactive protein, a marker of inflammation linked to rheumatoid arthritis, heart disease and diabetes. As well, high fiber foods feed beneficial bacteria in the microbiome, which release chemicals that promote lower levels of inflammation system wide.

Fiber and diabetes prevention: Per the National Institutes of Health (NIH), increased soluble fiber intake balances blood sugar and improves insulin sensitivity in non-diabetic and diabetic individuals. Fiber slows the release of sugar absorption into the bloodstream, contributing to glucose control by preventing a spike in blood glucose levels. Currently, along with weight loss and increased physical activity, insoluble fiber, such as found in whole grain cereals, is considered to be especially effective in the prevention of type 2 diabetes.

Fiber and cholesterol: Soluble fiber as found in beans, oats, flaxseed and oat bran may help to lower LDL cholesterol and thereby decrease total blood cholesterol levels. By reducing cholesterol levels, stabilizing blood sugar and decreasing fat absorption, regular soluble fiber intake may reduce the risk of heart disease, as well as circulatory conditions.

To give the gastrointestinal system time to adjust and avoid intestinal discomfort, those not currently on a higher fiber diet should gradually increase their fiber intake over the course of several weeks, as well as consume plenty of water throughout the day. While the optimal amount of daily dietary fiber may vary per individual, generally men require a minimum of 34 grams; women 28 grams; teenagers 25 grams; adolescents 22 grams; children 16 grams; and toddlers 14 grams. Excessive fiber consumption of more than 70 grams per day can cause bloating, gas and discomfort, as well as interfere with the absorption of essential nutrients, as fiber binds with minerals such as iron, calcium, magnesium and zinc.

Professional Supplement Center offers these and other healthy products for fiber supplementation:

Fiber FormulaFiber Formula by Integrative Therapeutics®: This proprietary product includes soluble and insoluble fiber for improved colon function and cleansing. Ingredients include oat bran, psyllium husk, marshmallow root and pectin. Soy free. Contains wheat.

 

FiberMax CapsulesFiberMax™ by Advanced Naturals: This convenient daily fiber supplement is formulated for sensitive colons. Specific ingredients such as L-glutamine, probiotics and FOS nourish the digestive tract, support regularity and maintain a healthy bacterial balance. Additional ingredients include fennel seed, marshmallow root, slippery elm bark and triphala. All natural, no added fillers.

 

PaleoFiber Powder -...PaleoFiber Powder by Designs for Health®: This unflavored, unsweetened powdered formula is ideal for increasing overall fiber intake. PaleoFiber combines natural soluble and insoluble fibers derived from fruits, vegetables, roots, seeds and tree extracts with added prebiotics and friendly probiotic bacteria. Free of wheat, yeast, soy, gluten, eggs, dairy, corn and artificial colors, flavors, sugars and preservatives.

References:
Gastrointestinal Transit Time, Glucose Homeostasis and Metabolic Health: Modulation by Dietary Fibers. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872693/
Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
Health benefits of dietary fiber. https://www.ncbi.nlm.nih.gov/pubmed/19335713
Study reveals how much fiber we should eat to prevent disease. https://www.medicalnewstoday.com/articles/324153.php
Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes. https://academic.oup.com/jn/article/138/3/439/4670214
The importance and effect of dietary fiber in diabetes prevention with particular consideration of whole grain products. https://www.ncbi.nlm.nih.gov/pubmed/17846978

The Valuable Role of Alpha Lipoic Acid

ALAJacquie Eubanks RN BSN

Alpha lipoic acid, a water and fat soluble vitamin-like compound with antioxidant and antioxidant recycling properties, is produced in small amounts in the mitochondria of bodily cells. Not to be confused with omega-3 alpha linoleic acid, alpha lipoic acid (ALA) is a necessary coenzyme for the Krebs cycle, the sequence of chemical reactions by which all living cells produce energy. Thanks to its water and fat soluble qualities, ALA is widely known as a potent and effective metabolic antioxidant that is easily absorbed and transported into organs and bodily systems, where it offers free radical protection both inside and outside of cell structures. As an antioxidant recycler, ALA interacts in a complex process to reactivate other important antioxidants, including vitamins C and E, glutathione and CoQ10, thereby boosting the body’s ability to counteract free radicals.

In the U.S., the majority of ALA’s therapeutic benefits are seen to arise from its role as a powerful antioxidant, supporting healthy aging and organ function, as well as liver, cardiovascular, brain, skin and nervous system health. However, in Europe, ALA is used to treat and prevent complications associated with diabetes, such as diabetic retinopathy and symptoms of pain and numbness associated with peripheral neuropathy. As the development of cataracts is causally linked to oxidative damage in the lens, scientists continue to study the potential therapeutic use of ALA in preventing cataracts and the downstream cataract-related visual degeneration. Researchers have noted that ALA increases levels of glutathione, vitamins C and E and certain protective enzymes in the lens. This allows the body to more effectively scavenge and eliminate free radicals and reactive oxygen species, thereby supporting optimal visual health.

In clinical trials, researchers found a statistical correlation between insulin sensitivity and individual markers of inflammation and oxidative stress. While large clinical trials support the role of ALA in treating neuropathy, research also suggests that ALA may help improve insulin sensitivity, lower blood sugar, reduce blood lipids and improve blood vessel tone, largely due to its antioxidant capacity to reduce oxidative stress and inflammation. Other studies have shown that ALA can enhance glucose uptake in insulin sensitive and insulin-resistant muscle tissue. Individuals with diabetes should check with their healthcare provider before taking ALA and should carefully monitor their blood glucose levels, particularly if insulin is required.

In addition to its role as an effective antioxidant, ALA demonstrates a wide array of unique properties. ALA is able to cross the blood brain barrier to reach all parts of a nerve cell, thereby promoting healthy nerve function and preventing free radical damage to the neurological system. As well, ALA works synergistically with B complex vitamins to support energy production by helping to convert dietary macronutrients into stored energy for future use. By protecting the mitochondria from free radical damage, ALA helps to ensure that the body’s energy production remains efficient. Along with glutathione, multifunctional ALA may help protect the body against toxic metal contaminants found in the environment and food supply. By chelating toxic agents such as arsenic, cadmium, lead and mercury, ALA renders them inactive so they can be eliminated by the body.

Small levels of alpha lipoic acid can be found in foods such as organ meats, red meats and brewer’s yeast, as well as cruciferous and root vegetables. Normally synthesized in tiny amounts, the extent to which the body is able to produce ALA declines with aging. Numerous scientific studies have found that supplementation can provide substantial therapeutic benefits to complement a healthy lifestyle. While the body does produce ALA naturally, levels can be increased with suitable dietary choices, as well as proper supplementation.

Professional Supplement Center carries these and other high quality formulations in support of optimal wellness:

Alpha Lipoic Acid...Alpha Lipoic Acid 600 mg by Pure Encapsulations®: This gluten free, Non-GMO, hypoallergenic vegan formulation provides water and lipid soluble alpha lipoic acid in support of healthy glucose metabolism and nerve health.

 

Alpha Lipoic Acid...Alpha Lipoic Acid Time Release 600 mg by Natrol®: This time release formula provides 600 mg of ALA per serving in support of whole body cell rejuvenation, as well as antioxidant and cellular anti-aging protection. Also available in a 300 mg formulation. Free of milk, eggs, shellfish, tree nuts, peanuts, wheat, soy, yeast, sugar, preservatives and artificial flavors. Vegetarian formulation.

Alpha Lipoic Acid...Alpha Lipoic Acid by Now® Foods: This synergistic formula provides 100 mg of ALA blended with complementary antioxidant vitamins C and E for potent antioxidant protection. Free of gluten, wheat, yeast, corn, milk and eggs. Vegetarian formulation.

 

References:
ALPHA LIPOIC ACID. https://diabetesaction.org/article-alpha-lipoic-acid
Uptake, recycling, and antioxidant actions of alpha-lipoic acid in endothelial cells. https://www.ncbi.nlm.nih.gov/pubmed/12086686
Alpha-lipoic acid as a pleiotropic compound with potential therapeutic use in diabetes and other chronic diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124142/
The ‘Do-Everything’ Antioxidant. https://nutritionreview.org/2013/04/lipoic-acid/
Effect of alpha-lipoic acid on blood glucose, insulin resistance and glutathione peroxidase of type 2 diabetic patients. https://www.ncbi.nlm.nih.gov/pubmed/21666939
Professional Resource: Alpha Lipoic Acid. http://www.oicc.ca/uploads/ala-health-professional.pdf

Integrative Therapeutics® – Featured Brand

Integrative TSusan Brown Health and Wellness Editor

For over 35 years, Integrative Therapeutics® has focused on the development and manufacture of clinician-created, evidence based nutritional supplements for an integrative approach to restoring and maintaining optimal wellness. To provide effective formulations, Integrative partners with qualified suppliers who must meet high quality ingredient standards. All raw materials undergo a strict laboratory qualification process to confirm identity, safety, potency and bioavailability, as well as ensure the absence of heavy metals, microbials, pesticides and contaminants. Products are manufactured in a temperature, humidity and pressure controlled NSF GMP audited facility. Their adherence to truth in labeling regulations ensure consistency, purity and potency, as well as validated shelf life.

To see more products from Integrative Therapeutics please visit professionalsupplementcenter.com

Krebs Magnesium...Krebs Magnesium-Potassium Complex: The Krebs cycle, also called the citric acid cycle, is at the center of cellular metabolism, where energy is generated. This product provides magnesium and potassium complexed to the Krebs cycle intermediates, citrate and malate, in support of healthy energy metabolism and healthy heart function. Free of gluten, wheat, dairy, yeast, corn, soy, salt, sugar, animal derived ingredients, preservatives and artificial flavoring. Vegetarian formulation.

AllQlearAllQlear™: This chewable, fast-acting  proprietary formula provides seasonal sinus and respiratory support, as well as year round support for healthy mast cell stabilization. As part of the immune system, mast cells mediate inflammatory responses, such as hypersensitivity and allergic reactions. The flavonoid quercetin is included for better absorption and bioavailability. Free of gluten, wheat, soy, dairy, sugar and artificial colors, flavors and preservatives. Contains quail egg.

Super Milk Thistle®...Super Milk Thistle® X: Formulated with bioavailable milk thistle complexed with supportive botanicals, this product supports healthy bile flow and liver function. Ingredients include milk thistle phytosome, artichoke, dandelion and licorice. Free of gluten, wheat, dairy, salt, sugar, yeast, animal derived ingredients and artificial colors, flavors and preservatives. Contains soy. Vegan formulation.

End Fatigue Adrenal...End Fatigue™ Adrenal Stress-End™: The endocrine glands and their hormones influence many bodily functions. End-Fatigue® is formulated with freeze-dried adrenal powder and provides vitamins and minerals depleted by stress. This product is designed to support optimal adrenal gland function, proper metabolism, stress management and healthy energy levels. Gluten, wheat, dairy, soy, salt, sugar, yeast and artificial flavoring and preservatives.