Nutrition. Vitamins. You.
Summertime Blues Dr. Claire Arcidiacono, ND You may have heard of something called SAD or seasonal affective disorder. This is sometimes referred to as the “wintertime blues”. What you may not be aware of is that while SAD is typically associated with winter it can …
Extreme Heat and Joint Pain Dr. Claire Arcidiacono, ND While the warm, balmy weather of summer may help to reduce the joint pain of rheumatoid arthritis and even TMJ for some people for other people summer can leave them in MORE pain than the frigid …
LIFESTYLE AND OUR HEALTH~MOVEMENT AND EXERCISE
by: Allie Might, FMC, INHC, ATT
Movement and exercise, or physical activity, is a healthy lifestyle component that we all know about and are often not consistent with in our day-to-day life. We all hear about it, read about it, talk about it, and try it out. However, do we know why it is so important for wellness other than during weight loss programs?
So, you are looking to lose weight. The first things typically advised are to change the diet and add exercise. While it is a critical part of any weight loss plan, the additional benefits of exercise have proven to be essential. The benefits widely recommended by prestigious institutions such as Harvard Medical School, The Mayo Clinic and The U.S. Centers for Disease Control and Prevention (CDC).
The health benefits to consistent exercise can have a positive impact on every part of the body, both cognitively and physically. A few benefits that can often be felt quickly is improved sleep (who does not want better sleep?), less anxiety and stress and increased happiness (yea endorphins!), and healthier blood pressure levels. Personally, I have found that I have more energy throughout the day.
While the benefits felt are amazing, the health benefits that take a little more time to have an impact are incredible. One of these benefits is commonly known to help support healthy bone density, as well as help to improve strength and balance to reduce falls and fractures, particularly as we age. Low-impact exercise such as walking can benefit the bones and muscles.
The next benefit has to do with the positive impact exercise can have on heart health. This includes all aspects of cardiovascular health. Exercise has shown to be effective in lowering the risk of heart disease, the risk of stroke, the risk of heart attacks and may even help to achieve healthy cholesterol levels. Most surprising comes from Harvard Medical School in relation to diabetes. They show that exercising regularly, particularly aerobic-style exercise, can help to lower the risk of type-2 diabetes. This is because exercise helps to remove unneeded sugar from the bloodstream.
Another benefit not to ignore is the impact exercise has on brain health. Studies supported by MedicalNewsToday and the CDC conclude that regular exercise contributes to good cognitive function. This long-term brain support helps to lower the risk of such issues as dementia and even Alzheimer’s Disease. Helping the brain to reduce aging is a benefit that all of us look to accomplish.
Lastly, the most surprising benefit is how regular exercise may influence certain types of cancer. These studies have found that this can be a contributing factor to help lower the risk of certain cancers such as breast, colon, bladder, kidney, stomach, esophageal and uterine. This is in part due to how exercise helps to reduce stress, inflammation, and obesity, which can be contributing factors for cancers.
I want to challenge you to strive for 10,000 steps per day, or 30 minutes of exercise 5 days a week, which is along the guidelines recommended by CDC through research. As always, I recommend checking with your doctor before beginning an exercise program.
CARTILAGE Hx is Type-II collagen or UC-II. Taking cartilage has shown to be beneficial for the joints to help reduce pain and deterioration. This is helpful for not only those that have arthritis, but also for those that are active and exercise.
PROTEIN POWDER is an easy and effective way to add protein to one’s diet. Protein needed for muscles, but also important for the immune system and vital organs in the body.
ACTIVE HX, made up of β-Hydroxy β-Methylbutyrate Monohydrate or HMB. Studies have shown that it can be highly effective in enhancing both muscle mass and muscle composition. This can help with strength and flexibility.
WORKOUT POWER SHAKE
1 cup Water
1 cup Ice
2 scoops Vanilla Whey Protein Powder or 1 scoop Plant Protein
2 scoops Collagen Hx
1 scoop Active Hx
2 Cartilage Hx capsules, contents only
1 Banana
2 Tablespoons Peanut Butter OR 1 Tablespoon Almond Butter
Add all ingredients to a blender with the contents of the Cartilage Hx and blend until smooth. Pour into a glass and enjoy!
www.cdc.gov/physical-activity-basics/health-benefits/adults.html
www.medicalnewstoday.com/articles/benefits-of-exercise
pmc.ncbi.nlm.nih.gov/articles/PMC4983622/
www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
www.health.harvard.edu/topics/exercise-and-fitness
www.cdc.gov/physical-activity-basics/benefits/index.html
www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
www.webmd.com/vitamins/ai/ingredientmono-714/collagen-type-ii-native
www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986
pmc.ncbi.nlm.nih.gov/articles/PMC11724150/
pubmed.ncbi.nlm.nih.gov/32857128/
PROTEIN (POWDER): THE IMPORTANT NUTRIENT WE ALL KNOW By: Allie Might, FMC, INHC, ATT Protein is that nutrient that everyone knows and everyone loves. But how well do we know all the proteins available? Let’s navigate through one of our favorite foods and discuss …
Boosting Energy and Supporting Heart Health all with Ribose Complex
Dr. Claire Arcidiacono, ND
One of my favorite products for heart health is called Ribose Complex. This is an amazing and complete formula for keeping our heart healthy. Ribose Complex contains D-Ribose, Alcar, Malic Acid, DMG, Rhodiola, Coq10, Bromelain, Protease and Stevia.
Let’s start with D-Ribose. What exactly is D-Ribose or Ribose? Ribose is a type of sugar that is a part of ATP, which is the energy molecule our cells. What this basically means is that Ribose helps boost the energy in our cells. In fact studies have found that Ribose helps boost energy in the heart for those with coronary artery disease. Other studies have found that Ribose helps to increase the hearts energy after a heart attack. Ribose has also been found to improve heart function in those with congestive heart failure. Other studies have found Ribose can help the chambers of the heart to have enhanced function aka the heart works better. Lastly studies have found that Ribose improves overall heart function in those with heart disease.
Alcar is an amazing supplement you may have heard of for memory and brain health. But did you know it is also good for our heart health? Several studies show that L-Carnitine can help improve symptoms of poor circulation including peripheral vascular disease. Studies also show it can help with symptoms of angina. L-Carnitine has also been found to help decrease our risk of a second heart attack or the risk of heart failure after a first heart attack. Lastly, it has been found to help improve overall heart function in those with heart failure.
Our next item is called Malic acid. Studies have found Malic acid to be very protective of the heart when there is poor circulation. Sometimes when circulation is restored there can be damage to the cells. This is called reperfusion injury. Studies have found that Malic acid is very helpful in this situation. Other studies have found that Malic acid can be very helpful for heart disease.
DMG is another important ingredient in Ribose complex. DMG has been found to help improve heart function. Other studies have found that DMG can help with our cholesterol, triglycerides and even homocysteine.
The next item is a well-known herb called Rhodiola Rosea or just Rhodiola. Studies have found that Rhodiola is very helpful in improving heart health when there is reperfusion injury due to poor circulation or even when there is damage due to a heart attack. Rhodiola has also been found to help with arrhythmia as well as lowering blood fat. It has also been shown to lower the risk of blood clots. If you have listened to our radio show then you will know that this is a favorite of both Dr. Amanda Williams and Dr. Claire Arcidiacono!
Coq10 is one of the most recommended products for heart health. Studies have found that that those who started taking Coq10 within 3 days of a heart attack are less likely to have another heart attack or even experience chest pain. For those who have congestive heart failure according to studies Coq10 may help with the symptoms. Several studies indicate that Coq10 may help lower high blood pressure. Other studies indicate Coq10 can help recovery after having heart surgery. I could go on and on but I think you can tell that Coq10 is a winner when it comes to heart health. In my clinical experience it is very helpful in people who are looking to help keep their heart healthy.
The next 2 items are Bromelain and Protease. These are both proteolytic enzymes. This type of enzyme in general may be helpful for the heart because they have an ability to fight against clots. You can image them acting like packman eating up the clots.
Lastly we have Stevia. Interestingly stevia is very good for our heart. Stevia is interesting because studies show it is good at lowering LDL and increasing HDL! Any item that helps with our cholesterol is important for our overall heart health.
Overall, I find Ribose Complex to be an amazing formula for overall heart health. It is important to keep our heart healthy before we have a problem. Very often we get calls that start with “I have a family history of heart disease”. In that case I reach for Ribose Complex first since it contains so many ingredients to help our heart. Additionally, since it is a powder it is very easy to use. It can be mixed in water, juice and even smoothies! Don’t make smoothies? That’s fine! It can also be used in things such as applesauce or even yogurt.
Our next topic will be congestive heart failure, also known as a “weak heart”
Sources
1. https://www.webmd.com/vitamins-and-supplements/ribose-uses-and-risks
2. https://www.healthline.com/nutrition/d-ribose#TOC_TITLE_HDR_4
5. https://blog.davincilabs.com/blog/what-is-dmg-and-7-common-uses
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8898776/
10. https://www.healthline.com/health/food-nutrition/stevia-side-effects
