Featured Topic: Adaptogens Ashwaghanda and Rhodiola (5 slides)

Featured Topic: Adaptogens Ashwaghanda and Rhodiola (5 slides)

Introducing the Adaptogens Adaptogens are herbal medicines To be considered an adaptogen, an herb must Have no side effects (non-toxic) Restore the body bring up what is too low, bring down what is too high Help the body adapt and resist the negative effects of stress and illness Adaptogens Fight fatigue Increase your energy Help you fight off illnesses Calm you down and increase your energy without excessive stimulation

Two Powerful Adaptogens Ashwagandha Found in India one of the most powerful herbs in Ayurvedic medicine Rhodiola Native to Asia, very well known in Russia/Siberia Especially well-known for increasing energy and stamina for athletes The benefits of both Ashwagandha and Rhodiola have been verified in clinical studies

Ashwagandha benefits A specific extract of ashwagandha that is high in its key compound withanolides - has been shown in clinical research to Reduce cortisol levels (the stress hormone) by almost 30% Increase sperm concentration 167%, sperm motility 57%, and serum testosterone levels 17% in men with infertility and low sperm counts 77% reduction in depression score, 75% reduction in anxiety score, and 64% reduction in stress score in a clinical study of people with a history of chronic stress Increase exercise fitness oxygen capacity by over 13% in athletic adults Young men beginning an exercise program experienced a 75% increase in upper body muscle strength and a 126% decrease in fat percentage

Rhodiola benefits Boosts energy during physical exertion Increases mental performance and concentration Relieves the symptoms of anxiety Alleviates mild to moderate depression Improves physical fitness and reduces mental fatigue Shown to help regulate menstrual cycles and may help increase fertility Well known for its ability to increase libido

How to use Ashwagandha and Rhodiola Can be taken daily for energy, immune support, mental clarity, etc. Or, use when needed during times of increased stress or illness Take on an empty stomach if possible 500 1500 mg of the combination daily

Nutrient of the day: Folate (2 slides)

Getting enough folate is a big deal Reduces risk of certain birth defects by up to 70% (partners with choline) Patients with high blood pressure taking a folic acid supplement had a 21% reduced risk of stroke versus those with low folate levels Women with high blood pressure saw a 46% drop in their levels after daily folate (folic acid) supplementation 55% reduction in risk of Alzheimer s disease in people with high versus low intake of folate Children whose mothers took folic acid supplements during pregnancy are 39% less likely to suffer from autism

Folic acid or Folate? Vitamin B9 Folic acid is the form commonly used in dietary supplements and foods Folate is the active form found in foods Folic acid goes through 5 conversion steps in the liver to get to the active form the body can use Up to 60% of the population has a genetic variant that makes them poor converters of folic acid, and therefore at risk of folate deficiency Look for supplemental folate in its active form: 5- methylfolate Combine 800 mcg of 5-methylfolate with 25 mg vitamin B6 (as P-5-P) and 1,000 mcg of vitamin B12 as methylcobalamin

choose youth over old age. Dr. Phil Maffetone (1 slide)

Here is what keeps you young: Healthy and natural real foods. Natural fats at each meal for better brains. Movement easy physical activity of various types. Variety is the brain s spice, so spice up your exercise routine. Regular and varied mental activity. The brain loves learning new things. Music listen to the music you loved growing up, and new songs too. Also participate play, learn, write, dance, go to shows. Seek out healthcare help in reducing or eliminating medications that are not absolutely necessary. Ridd the body of pain and disability.

Muscles Keep You Healthy (2 slides)

Strong muscles, longer life! Age related muscle loss (sarcopenia) takes 1% of your muscle mass every year after age 40 Loss of muscle strength increases risk of falling Falls are the leading cause of death due to injury in older adults; 87% of all fractures in older adults are due to falls. 40% of people admitted to a nursing home for a fall will never return to independent living; 25% will die within a year Loss of muscle strength makes it harder to stay physically active and increases risk of at least 35 chronic diseases from arthritis to stroke.

2 Keys to Building Muscles: Protein and Strength Training Older adults need about.5 grams of protein per pound of body weight OR MORE daily For a 130 lb person, that is a minimum of 65 grams of protein daily; a 180 lb person should get 90 grams or more daily A 3 oz hamburger patty has about 20 grams of protein; 3 oz chicken breast (grilled) is 26 grams A recent study found that older adults who strength trained at least twice a week had 46% lower odds of death for any reason than those who did not do strength training 41% lower odds of cardiac death and 19% lower odds of dying from cancer