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Summer Squash and Basil Pasta

by Courtney, MPH, CN

Mmm, the smell of fresh basil!

 

Basil can lighten up a dish anytime of the year, but it’s especially refreshing in the summer. Exceptionally high in vitamin K and a good source of vitamin A, basil isn’t just great for savory dishes but can also be used to dress up spritzers and lemonades on a warm day as well. Basil comes from the Greek word, basileus, or “king”. Paired with summer squash and tossed in pasta, it’s clear basil rules this dish.

 

Total Time 25 minutes

 

Ingredients

2 pounds summer squash and zucchini

8 garlic gloves, minced

1/4 cup olive oil

1 tablespoon kosher salt

1 teaspoon red pepper flakes

12 ounces whole wheat rigatoni or penne

1/2 cup grated parmesan

1 tablespoon fresh lemon juice

1/2 cup fresh basil leaves

 

Directions

  1. Heat oil over medium in a large skillet and cook garlic until lightly browned.
  2. Add squash and increase heat to medium-high, season with salt.
  3. Cook until squash is soft, about 12-15 minutes, season with red pepper.
  4. Bring a large pot of water to boil and add pasta.
  5. Cook until noodles are soft, set aside ½ Cup pasta water, drain remaining.
  6. Combine pasta with squash in skillet and add pasta water.
  7. Cook for an additional 5 minutes and add parmesan gradually until pasta is coated.
  8. Toss in lemon juice, basil, and serve with additional parmesan cheese if desired.

 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article
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Easy Bedtime Herbal Tea

by Courtney, MPH, CN

Whether to pick me up or help me relax, tea is one of my absolute favorite drinks. I love waking up to a warm (or iced in the summer) cup of tea. A robust black tea in the morning for a little caffeine boost, a subtle cup of green in the afternoon when I’m feeling a mid-day slump, and a cozy herbal in the evening suits me just fine. One of my favorite parts about traveling is visiting countries that have tea ingrained in their culture. In Ireland, tea is offered with just about every meal, and a scone is sure to accompany it. Near my hometown lies a historic tea house that still serves fresh biscuits, jam, cream, and a menu full of teas that can overwhelm even the most skilled tea connoisseurs. I love to visit the tea house on a lazy Sunday with my friends; I simply can’t get enough of tea! If you haven’t hopped on the tea bandwagon yet, it’s never too late. Tea has countless health benefits, including being an effective natural sleep aid. Enjoying a good book with a cup of chamomile tea is my favorite way to fall asleep. Here is an easy-to-craft bedtime tea that you are sure to love.

 

Prep time

10 minutes

Serves 4

 

Ingredients

·        5 Cups of water

·        3 Tsp chamomile

·        1 Tsp lavender

·        Coconut oil

·        Raw honey

·        Milk or milk alternative

 

Directions

1.      In a large sauce pan, combine water, chamomile, and lavender.

2.      Bring to a boil on high heat and reduce to a simmer for 5 minutes.

3.      Pour water into 4 cups with a strainer to remove herbs.

4.      Stir in coconut oil, honey, and milk to taste.

 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article
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3 Reasons You Can’t Fall Asleep

by Courtney, MPH, CN

We all toss and turn at night from time to time. Most people experience symptoms of insomnia at some point in their lives. In fact, 1 in 3 people suffer from mild insomnia.1 There are many reasons why we struggle to fall asleep; the awkward meeting we had at work that is still bothering us, the “low bank funds” email we received after our Starbucks run, or the leak that won’t stop dripping in the kitchen. When your sleep suffers, so does your health. Not sure exactly how to improve your sleep or why you aren’t sleeping well? Here are three reasons why you may not be getting a great night’s rest.

1) You can’t put your phone down

We carry our phones with us everywhere we go. Can you even remember the last time your phone was out of reach? Staring at your phone so often can disrupt your natural sleep cycle. The National Sleep Foundation states, “The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm.”2 In addition, sleeping with your mobile phone within reach can disrupt your sleep due to middle-of-the-night texts, emails, app notifications, or calls.

2)You are too stressed out

Stress and sleep disturbances are a never-ending cycle. You lie in bed feeling stressed, which prevents you from falling asleep. Your lack of sleep releases stress hormones in the body and then symptoms of physical stress develop.3 This can continue for months, causing feelings of anxiousness around the thought of sleeping. If you aren’t sure that stress is the reason you are having a difficult time falling asleep, look for these three symptoms: tense muscles, a racing heart, and a busy mind that won’t shut off.4

3)You are secretly consuming caffeine

Most of us are familiar with caffeinated drinks such as coffee and black tea. However, caffeine can lurk in lesser known foods. Do you love to sit down at night and scoop up some of your favorite chocolate ice cream or take an Excedrin for your migraine after a long day? Drinks aren’t the only things that contain caffeine, and even prescription medications contain caffeine as an active ingredient. Watch for caffeine-containing foods such as chocolate products including ice cream, cereals, brownies, pudding, and medications for pain such as Midol and headache relievers.5,6

There are habits that you can implement in your daily routine to improve your sleep. Start by reducing stress by exercising daily, meditating before bed, or completing tasks early in the day that are keeping you awake at night. Lastly, avoid caffeine-containing foods at least 2 hours before bed, and stash your phone away an hour before you hit the pillow. A good night’s rest is the best way to keep your body healthy.

Sources:

  1. Insomnia. Sleep Health Foundation. https://www.sleephealthfoundation.org.au/pdfs/Insomnia.pdf. Accessed April 30, 2019.
  2. Ways Technology Affects Sleep. National Sleep Foundation. https://www.sleep.org/articles/ways-technology-affects-sleep/. Accessed April 30, 2019.
  3. Sleep and Stress. National Sleep Foundation. https://www.sleep.org/articles/sleep-and-stress/. Accessed April 30, 2019.
  4. 3 Signs You’re Too Stressed to Sleep – and How to Unwind. National Sleep Foundation. https://www.sleepfoundation.org/articles/3-signs-youre-too-stressed-sleep-and-how-unwind. Accessed April 30, 2019.
  5. Caffeine and Headache. Cleveland Clinic. https://my.clevelandclinic.org/health/drugs/9645-caffeine-and-headache. Accessed April 30, 2019.
  6. Foods with Caffeine. National Sleep Foundation. https://www.sleep.org/articles/foods-with-caffeine/. Accessed April 30, 2019.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article
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What Is Gut Microbiome, And How Does it Affect Your Health?

by Julia, BSN

When someone asks, “What is a gut microbiome?” other words that comes to mind are “gut flora” or “gastrointestinal microbiota.” For the typical American diet, what we eat has much to do with our gut health. These microbes create small molecules that transfer through the blood stream and affect the way our bodies store and utilize nutrients. They help with regulating our appetite and controlling weight and, if you can believe this, we are actually more bacteria than human. There are nearly 40 trillion bacteria cells, compared to 30 trillion human cells.3 Interestingly, every person has a unique make-up of microbes, which can affect everything from immune function, risk of disease, and weight.

Immune Function: As we continue to age the use of antibiotics and changes in diet can cause an imbalance in gut microbes, causing a trigger to throw off one’s immune system and its response to stressors.  When you are born and pass though the birth canal, you’re instantly exposed to the first glimpse of gut microbiome, which sets the tone of the mucosal and systemic immune function for the long term. There have been studies that have shown the interactions between gut microbes and the immune system. This has led to the discovery that specific microbial components strongly contribute not only to the regulation of energy metabolism but also to glucose and lipid homeostasis.1 Think of it like this; microbes in our gut have advanced with us from the start forming relationships that promote a balanced immune system, efficient immune responses, and protection against pathogen colonization, basically the foundation that you need for healthy immune functions.

How Your Gut Microbiome Affects Your Health

Risk of Disease

Having a healthy gut microbiome is essential for preventing diseases. They have been conducting studies at John Hopkins regarding the composition of gut changes in different disease states. Research was recently published in May where scientists studied the shift of gut bacteria of mice that developed colitis. They found that Lactobacilis johnsonii was common and accounted for nearly 30 percent of bacteria in some of the mice. When the mice developed colitis, the bacteria amount almost doubled.2

 Also, one study that showed a link between the gut microbiota and the severity of myocardial infarction. The rats were administered lactobacillus rhamnosus and showed an improvement in left ventricular function after myocardial infarction.4

Only time will tell where there will be more research that will influence the way that we look at the gut and different disease states. Can you imagine what we will know by 2040?

Weight

Since the human gut consists of several trillion microbiomes, it only makes sense that it’s extremely beneficial to maintaining a healthy weight. A study has stated that one of the most important risk factors affecting obesity is the influence of the gut microbiome. Amsterdam is investigating whether transferring feces from lean to overweight people will lead to weight loss. I know we are close to the day where scientist who work with the gut microbiome will inspire a new generation of tools to treat and prevent obesity.

Maintaining a Healthy Gut Microbiome

If you are interested in helping maintain a healthy gut microbiome, Persona Nutrition offers a plethora of supplements, some being beneficial to help combat issues that might improve maintaining a healthy gut microbiome. Supplements that I recommend are Probiotics, Digestive Enzymes, and Ginger. A probiotic can help with supporting energy and immune function which can also help with the absorption of food. Digestive enzymes can be shown to help with nutrient absorption and ease digestive discomfort. Ginger also supports healthy digestion, relieve occasional upset stomach, and may improve indigestion.

You can get these supplements at Persona Nutrition in our convenient Digestion Relief Essential Packs, or take our quick assessment https://www.personanutrition.com/start-the-assessment/] for personalized vitamin recommendations based on your health and lifestyle.

Take care of yourself and take care of your gut. You only have one body, so treat it well.

References:

  1. Duparc T , Plovier H , Marrachelli VG , et al. Hepatocyte MyD88 affects bile acids, gut microbiota and metabolome contributing to regulate glucose and lipid metabolism. Gut 2017;66:620–32. Accessed April 24th 2019
  2. Fields, Helen, The Gut: Where Bacteria and Immune System Meet. John Hopkins Medicine. 2015. Accessed April 24th
  3. Sender R, Fuchs S, Milo R. Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol. 2016;14(8):e1002533. Accessed April 24th 2019 
  4. Lam V, Su J, Koprowski S, Hsu A, Tweddell JS, Rafiee P, Gross GJ, Salzman NH, Baker JE. Intestinal microbiota determine severity of myocardial infarction in rats. FASEB J. 2012;26:1727–1735. Accessed April 24th 2019
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Supplements to Help Gain Muscle

by Angie, MS, RDN

Best Supplements for Muscle Growth

The summer is approaching. You’ve been hitting it hard at the gym. You were experiencing more gains when you first started lifting, but now you seem to be at a stopping point. Sound familiar? You may want to think about trying supplements that have been scientifically proven to improve muscle gain. The idea of achieving a thin beach body is a trend of the past. More and more people are now focusing on feeling happier and more confident by getting stronger, not skinnier.

These specific supplements can improve overall increases of lean body mass—in addition to eating a healthy diet of course.

BCAAs

The 3 Branched Chain Amino Acids (BCAAs) are leucine, isoleucine, and valine. There are 20 amino acids in the body—the building blocks of protein. BCAAs are different than the other amino acids because they are broken down in muscle instead of the liver, making them play an important role in muscle metabolism. Leucine specifically has been shown to have the largest impact on building muscle (1), where isoleucine plays an important role in glucose metabolism. BCAA supplementation is particularly helpful for people who don’t get a lot of protein or animal products in their diet and has even been shown to reduce fatigue for athletes. More information about Persona’s BCAAs can be found here.

BCAAs

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An essential amino acid blend formulated to support strong, hard-working muscles.*

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Ashwagandha

Ashwagandha (Withania somnifera) is an herb that has been shown to increase muscle strength, size, and exercise-induced muscle damage (2). The subjects took 300mg twice daily for a period of 8 weeks and the authors concluded supplementation may be useful when combined with a resistance training program. Persona uses Sensoril®, which is a very potent more bioavailable form with enhanced benefits. More information can be found here.

MSM

MSM (Methylsulfonylmethane) is a sulfur-containing compound naturally found in our bodies, as well as animal and plant foods. While not directly increasing strength, MSM has been shown to improve muscle recovery and muscle aches after hard exercise, which can help you get back to the gym quicker. An article from the Journal of Sports Medicine suggests MSM supplementation does this by lowering the inflammatory response experienced after strenuous exercise (3) and by increasing glutathione levels. More information about Persona’s high quality MSM supplement can be found here.

L-Arginine and L-Ornithine

L-Arginine and L-Ornithine are popular supplements in the weightlifting community. These 2 amino acids work together to stimulate vasodilation which can lead to increased muscle strength and growth when combined with a resistance training program (7). More information about Persona’s Arginine w/Ornithine can be found here.

Protein Powder

While it’s important to get adequate protein from food, sometimes it’s more convenient to take a supplement, especially if you don’t get enough. Plus, if you are looking to gain muscle drinking a protein shake after your workouts has been shown to assist with that. It is recommended for athletes to get 1.2-2 grams per kilogram of body weight each day if you are looking to gain muscle (6).

Sometimes it’s not always easy to obtain that, especially if your diet doesn’t include animal foods. Taking a protein supplement may be an effective way to fill those gaps. However, use caution when purchasing protein powders. The Clean Label Project measured the amount of toxins in popular protein powders and found plant proteins to have the most contaminants (4). Consumerreports.org suggest this is because they are prone to absorbing heavy metals from soil (5). You can find the specifics to the study and ratings for high quality protein powders at https://www.cleanlabelproject.org/product_category/protein-powder/.

Want to know how you can integrate this powerhouse combination of muscle building supplements into your wellness routine? You can take our assessment for a personalized vitamin regimen based on your health and lifestyle. Persona is the only Science Based supplement provider on the web today! Take advantage of our knowledge and use it to benefit your health and support your fitness journey! Ready to find the right vitamins for you? Get Recommendations or check out our Fitness Formula available in our Essential Packs! 

Sources:

  1. Kimball SR, Jefferson LS. Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. J Nutr. 2006;136(1 Suppl):227S-31S.
  2. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43.
  3. Van der Merwe M, Bloomer RJ. The Influence of Methylsulfonylmethane on Inflammation-Associated Cytokine Release before and following Strenuous Exercise. J Sports Med (Hindawi Publ Corp). 2016;2016:7498359.
  4. Protein Powder. Clean Label Project. https://www.cleanlabelproject.org/protein-powder/. Accessed April 26, 2019.
  5. Hirsch J. Arsenic, Lead Found in Popular Protein Supplements. Consumer Reports. https://www.consumerreports.org/dietary-supplements/heavy-metals-in-protein-supplements/. Accessed April 26, 2019.
  6. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-68.
  7. Zajac A, Poprzecki S, Zebrowska A, Chalimoniuk M, Langfort J. Arginine and ornithine supplementation increases growth hormone and insulin-like growth factor-1 serum levels after heavy-resistance exercise in strength-trained athletes. J Strength Cond Res. 2010;24(4):1082-90.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article
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How to Tell If a Supplement is High Quality

by Erica, BSN

There are so many different supplements out there on the market. Many people often want to pursue a healthier lifestyle and try supplements, but it can be confusing and overwhelming to figure out which ones to take, what brand to use, and if they are safe.

Dietary supplements are not regulated by the Food and Drug Administration (FDA). So unlike drugs, they aren’t required to meet the same strict standards. Also, supplements are not permitted to be marketed for the purpose of treating, diagnosing, preventing, or curing diseases. That means supplements should not make disease claims, such as “lowers high cholesterol” or “treats heart disease.”

There are good, high-quality products out there, but there are also many not-so-good ones. Here’s some information to help you make decisions when buying supplements.

 

Are supplements safe?

Taking dietary supplements can be beneficial to your health, but there are also some risks involved. Here’s some information to consider about safety:

  1. Since dietary supplements are not FDA approved, products on the market are not regulated, therefore don’t have to be tested for effectiveness, purity, and dosage amounts. Doses may not match the amounts on the label or meet the listed health claims.
  2. Many supplements are not considered safe for pregnant or breastfeeding women. Prenatal vitamins, along with a few other supplements, are helpful in getting the nutrients needed for pregnancy, but please consult your doctor before taking any new supplements.
  3. There can be interactions between supplements and medications, with other supplements, or not advisable for a certain medical condition, so please check for interactions with your health care provider or nutritionist before starting supplements.
  4. Some supplements should be stopped if you are having surgery because they cause more bleeding.
  5. Some supplements can be harmful in high doses.

 

Do I need supplements?

Let’s make it clear that getting nutrients from food is always best. But sometimes we need a little help. Supplements can often be useful for filling the gaps in your diet. They can be beneficial for decreasing inflammation and providing antioxidant protection, as well as a remedy for nutrient deficiencies. They can also help with stress, sleep, exercise recovery, balancing hormones, and many other health-related concerns. Starting in 2008 Vitamin E was positively correlated to the reduced risk of lung cancer and to the decreased formation of prostate tumors.  In 2011 Vitamin C was positively correlated with a reduced incidence of death by heart failure and Vitamin D was positively linked to a reduced incidence of colorectal and breast cancer(s).  Furthermore, in 2012 a JAMA reported an eight percent reduction in cancer risk if a multivitamin protocol is adopted. It is recommended to get blood work done if you suspect you have a nutrient deficiency. If you can make a change in your diet, that is ideal, and then consider taking a supplement if necessary.

 

What should I look for when buying supplements?

Dietary supplements can be safe and effective. Here’s what to look for in a quality supplement:

  1. Third party testing – There are organizations that will test supplements to make sure you’re getting a quality product. They test the identity, strength, and purity to make sure the product is free of contaminants and that you are getting what’s on the label. Check labels to make sure the supplement you purchase is “third party tested.”
  2. Buy from a trustworthy source – Choose brands that have a good reputation and have done the work to test and certify their products. Check for consumer ratings about the company and product to see that they have a positive track record of satisfaction.

Why can I trust Persona supplements?

Persona is the highest quality of vitamin and mineral supplements personalized for you, and here’s why:

Science-Based Research – Persona recommendations are based on the most current, published, peer-reviewed scientific research. Our committee of physicians, nutritionists, and health care specialists critically review all data for the development of our recommendations. We do the research work for you, so you don’t have to.

Manufacturer Guidelines – All Persona vitamins and supplements adhere to cGMP (Current Good Manufacturing Practices), which assures the identity, strength, quality, and purity of products by requiring that manufacturers to adequately control manufacturing operations. Manufactures must also provide a Certificate of Analysis (CoA) for each product, which specifies the product ingredients, results of dosage testing for ingredients, and product expiration date.

Drug Nutrient Interaction Database – Persona’s assessment checks for interactions with your medications so you can have peace of mind.

Ready to see what might be the best fit for you?

 

Ready to find the best, high-quality supplements for your specific needs? We have options for you. Check out www.personanutrition.com and take our online assessment providing individualized Vitamin and Mineral recommendations. If you already know what you need or just want to see popular options, try our convenient Essential pre-packs. Persona is the only Science-Based supplement provider on the web today! Take advantage of our knowledge and use it to your health’s benefit and know that you are receiving the most personalized recommendations for your needs!

 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article. 

References:

  1. Gaziano JM, Sesso HD, Christen WG et al. Multivitamins in the prevention of cancer in men: the Physicians’ Health Study II randomized controlled trial. JAMA 2012;308(18):1871-80.
  2. Gluud LL, Simonetti RG, Gluud C et al.. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev 2012;(3):CD007176.
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8 Supplements for Anti Aging

by Ivy, BSNEx

We’re all looking for the fountain of youth and that one thing we can do to slow down aging. Unfortunately, there isn’t just one thing we can do. We all know that choosing whole foods, prioritizing exercise and sleep, and getting our 8 ounces of water per day is a great place to start. Even when we make the healthiest choices every day, however, we could still benefit from some additional help with the stressors of life that can accumulate and take a toll on our health.

Let’s look at some of the best supplements to help with anti-aging, both inside and out!

Foundational Multi

Even those of us with the best intentions for a balanced diet can still be lacking in some essential nutrients. Whether we don’t get our 5+ servings of fruits and veggies or whole grains every day because we’re busy or because we have food allergies, it can lead to us being deficient in certain nutrients. One study shows that more than 90% of Americans get less than the requirement for vitamin E from food sources alone. (7) Many aging adults also don’t absorb B12 as well due to a reduction in intrinsic factor, an enzyme required for absorption.(2) Choosing to supplement with a multi vitamin can be a great insurance policy to help the body continue to function optimally.

Vitamin D

Most of us rely on the sun for our vitamin D and many months of the year we spend the majority of our time indoors putting us at risk for vitamin D deficiency. Those who follow a plant-based diet are also at great risk of vitamin D deficiency. Vitamin D is responsible for helping with calcium absorption as well as supporting immune function (1) Keeping healthy bones is vital for independence throughout the aging process.

CoQ10

This supplement helps support heart and cardiovascular health, both important in healthy aging. Research has also shown that the aging process is associated with the oxidation of our cells. (5) CoQ10 can act as an antioxidant and can help increase antioxidant capacity and reduce oxidative stress and inflammation levels. (6)

CoQ10

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Cal/Mag

Calcium and magnesium are essential for helping maintain healthy bones as we age as well as muscle function. For those who don’t consume dairy or enriched foods, a calcium supplement can be beneficial, especially when combined with physical activity to reduce the risk of osteoporosis. (8) Our Fab 8 pack contains both cal/mag and an additional vitamin D supplement to make sure all our bone needs are met.

Omega

A true superstar, omega-3 fatty acids can help with support brain health, heart health and inflammation. DHA, EPA and DPA found in omega’s have been shown to be beneficial for neurological health and cognitive functions, which can decline with age. (3) Chronic high cholesterol can have adverse health effects, omegas have been found to help decrease blood pressure as well as improve HDL cholesterol.

Probiotic

Probiotics have been shown to not only support the digestive tract, but also the immune system for overall health. (4) Studies have shown that probiotics can create an anti-inflammatory effect beyond just the gut. Chronic inflammation can cause tissue damage, influencing the pace of aging. (5) Including a probiotic supplement as well as probiotic rich foods can help support a proper inflammatory response. (4) Culturelle probiotics contain Lactobacillus rhamnosus GG (LGG®), the #1 clinically studied probiotic strain.

DHA

Omega’s are great for inflammation but, specifically, DHA cannot be produced by the body and is essential for proper brain and neurological function and a lack of sufficient DHA has been associated with cognitive decline. (9) DHA has also been shown to delay the progression of age-related macular degeneration.

Integrate Anti-Aging Supplement Into Your Routine with Persona

Want to know how you can integrate this powerhouse combination of anti-aging supplements into your wellness routine? Persona makes it easy with our Fab 8 prepack, so you can get started with your anti-aging routine in minutes! Or you can take our assessment for a personalized vitamin regimen based on your health and lifestyle. Persona is the only Science Based supplement provider on the web today! Take advantage of our knowledge and use it to your health’s benefit! Ready to find the right vitamins for you? Get Recommendations  or Check out our Essential Packs! 

Sources:

Aranow C. Vitamin D and the Immune System. Journal of Investigative Medicine. 2011;59(6):881-886. doi:10.2310/jim.0b013e31821b8755.

Baik HW, Russell RM. Vitamin B12 deficiency in the elderly. Annu Rev Nutr. 1999;19:357-77.

Dyall SC. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Front Aging Neurosci. 2015;7:52.

Gogineni VK, Lee E Morrow and Mark,A.Malesker. Probiotics: Mechanisms of action and clinical application. Journal of Probiotics & Health. 2013(1):1-11.

Inflammation Plays an Important Role in the Aging Process. National Institute on Aging. https://www.nia.nih.gov/about/living-long-well-21st-century-strategic-directions-research-aging/inflammation-plays.

Liu HT, Huang YC, Cheng SB, Huang YT, Lin PT. Effects of coenzyme Q10 supplementation on antioxidant capacity and inflammation in hepatocellular carcinoma patients after surgery: a randomized, placebo-controlled trial. Nutr J. 2016;15(1):85.

Nutrition Insurance Policy: A Daily Multivitamin. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/multivitamin/. Published October 10, 2014.

Office of Dietary Supplements – Calcium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.

Yanai H. Effects of N-3 Polyunsaturated Fatty Acids on Dementia. J Clin Med Res. 2017;9(1):1-9.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Essential vitamins your body needs

by Karina, BSN

We all struggle with being healthy from time to time. With all the health advice we get online, in the media, from friends and family, is it any wonder finding the path to wellness is so difficult? Like G.I. Joe taught us in our youth: knowing is half the battle. Once you’ve uncovered all the information and found the bits that appear to be based on real evidence and worth implementing, now the hard work begins. Just knowing the facts is one thing, but learning how to apply it to your life can be an overwhelming task. Hopefully we can help to decipher healthy facts and turn them into healthy habits.

We all try to find ways to put fresh fruits and veggies into our diet because they have benefits. For an optimally running machine, you need to consume foods in your daily diet that boast vitamins and minerals essential to your health. In this post, I’m going to provide helpful information about various nutrients and the foods that you can eat to get more of them.

 

The nutrients: from A to zinc

Vitamins: Vitamin A, vitamin B12, folate, vitamin C, vitamin D, vitamin E, and vitamin K

Minerals: Calcium, chromium, iron, magnesium, and zinc.

 

What are these nutrients good for?

Vitamin A: Essential for eye health (specifically night vision), healthy teeth, and glowing skin.

Vitamin B12: Essential for red blood cell production, energy (B12), immune function, and iron absorption. This whole group is uses in the ATP cycle, aka the bodies energy producing system.

Vitamin B-12

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Folate: Essential for DNA synthesis, blood cell production.

Vitamin C: Essential for immunity, collagen, and protecting against oxidative stress.

Vitamin D: Essential for bone health, immune function, cellular growth.

Vitamin E: Essential for nerve function, cellular antioxidant, and immune cells.

Vitamin K: Essential for blood clotting and bone health.

Calcium: Essential for bones and teeth, nerve transmission, muscle contractions, blood vessel health, and regulation of blood pressure.

Chromium: Essential for proper insulin action, glucose and other macronutrient metabolism.

Iron: Essential for hundreds of enzymes in the body, hemoglobin production, antioxidant, DNA synthesis, hormones, neurotransmitters, and immune function.

Magnesium: Essential for healthy bones, enzyme reactions, nerve conduction, muscle contraction, DNA synthesis, and blood pressure regulation.

Zinc: Essential for enzymes, hemoglobin production, antioxidant, and key in immune function.

 

Where can I find these nutrients?

Blueberries are rich in vitamins C, B6, folate, and K. Mineral rich with calcium, iron, magnesium, manganese, zinc, and potassium. Low cal, high fiber, high water content, and low sodium. Great for bones, skin collagen production, lowering cholesterol, heart health, improve brain function, anti-inflammatory effects. Rich with anthocyanin that can prevent oxidative DNA damage (great for aging skin and athletes alike). (3)

 

Wild salmon is not only rich in omega-3 fatty acids it has a wide range of other nutrients. B vitamins galore including B1, B2, B3, B5, B6, folate, and B12. Also, a great source of potassium which helps with blood pressure. Selenium for thyroid health, brain, and heart. Astaxanthin from the algae it eats give great red color to the fish and packs it with antioxidant, anti-inflammatory effects which are great for heart health. If you eat canned salmon and consume whole fish with bones, you can also get some calcium.

 

Mushrooms are up and coming as a supplement but are just as awesome in whole food form. Mostly known for their vegan source of vitamin D, but also contain vitamins, minerals, and fiber. They’re rich in B vitamins that help with red blood cell production, brain health, and cellular growth. Also contains minerals like potassium, selenium, iron, phosphorus, and copper. Has a special type of fiber called beta-glucan which can help with insulin resistance, improve cholesterol levels, and even boost immunity. And lastly choline, a vitamin like essential nutrient that is a key player in neurotransmission, methylation, and lipid metabolism.

 

Broccoli is a wonderful source of protein as well as fiber. One of the highest in all vegedom. It had vitamins A, folate, C and K. Minerals include phosphorus, selenium, potassium. This little tree is full of vitamins and minerals that help with blood clotting, tissue support and growth, collagen production, wound healing, digestive health from fiber, heart health from potassium. Not to mention bioactive compound glucoraphanin that reduce inflammation, lutein, and zeaxanthin for the eyes, and many more amazing compounds for the whole body.

 

Eggs, once dismissed for their cholesterol content, are a great nutrient addition to any meal. Eggs not only have protein and fat but also contain vitamins A, B2, B5, B6, folate, D, E, and K. Mineral rich with phosphorus, selenium, calcium, and zinc. If you get local pastured eggs you get a dose of omega-3 and higher levels of antioxidant vitamins A and E. Contains the often overlooked choline, which is used for nervous system, many cellular functions, and essential for a healthy liver. They also contain lutein and zeaxanthin for eye and a healthy dose of amino acids that are the building blocks in the body.

 

All in all, these foods are a great addition to your daily and weekly diet. You could even combine a few and have a superfood feast: broccoli, mushrooms, and eggs for breakfast, or salmon with a blueberry glaze. The combinations are endless. Go out and enjoy the rainbow of possibilities, whole foods when you can. For those of you who don’t love fresh fruits and veggies or know you just don’t get enough we have a custom blended multivitamin that can meet your nutrient gap needs.

References:

  1. Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). 2015;14(1):34-9. Accessed April 18, 2019
  2. Bendinelli B, Masala G, Saieva C, et al. Fruit, vegetables, and olive oil and risk of coronary heart disease in Italian women: the EPICOR Study. Am J Clin Nutr. 2011;93(2):275-83. Accessed April 18, 2019
  3. Zafra-stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson JA, Bagchi D. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007;51(6):675-83. Accessed April 18, 2019
  4. Fatahi S, Pezeshki M, Mousavi SM, et al. Effects of folic acid supplementation on C-reactive protein: A systematic review and meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2018; Accessed April 18, 2019
  5. Houston MC. The importance of potassium in managing hypertension. Curr Hypertens Rep. 2011;13(4):309-17. Accessed April 18, 2019
  6. Nakamura M, Miura A, Nagahata T, Shibata Y, Okada E, Ojima T. Low Zinc, Copper, and Manganese Intake is Associated with Depression and Anxiety Symptoms in the Japanese Working Population: Findings from the Eating Habit and Well-Being Study. Nutrients. 2019;11(4) Accessed April 18, 2019
  7. Truman E, Bischoff M, Elliott C. Which literacy for health promotion: health, food, nutrition or media?. Health Promot Int. 2019; Accessed April 18, 2019
  8. Obbagy JE, English LK, Psota TL, et al. Complementary feeding and micronutrient status: a systematic review. Am J Clin Nutr. 2019;109(Supplement_7):852S-871S. Accessed April 18, 2019
  9. Costanza G, Doldo E, Ferlosio A, et al. Expression and potential role of cellular retinol binding protein I in psoriasis. Oncotarget. 2018;9(95):36736-36749. Accessed April 18, 2019
  10. Fatahi S, Pezeshki M, Mousavi SM, et al. Effects of folic acid supplementation on C-reactive protein: A systematic review and meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2018; Accessed April 18, 2019
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Medicinal Plants and How They’re Used

by Courtney, MPH, CN

Long before pharmaceutical drugs were around, ancient health care providers used plants to treat illness. The oldest written text that mentions the use of medicinal plants is documented on a 5,000-year-old Sumerian clay slab. This famous slab contains 12 herbal recipes and refers to over 250 plants.1

Biljana Petrovska, a pharmacy faculty member from Methodius University states, “Healing with medicinal plants is as old as mankind itself. The connection between man and his search for drugs in nature dates from the far past, of which there is ample evidence from various sources: written documents, preserved monuments, and even original plant medicines.”1 Even though the pharmaceutical drug boom replaced many of these old remedies, medicinal plants still have their spotlight.

Like pharmaceuticals, medicinal plants work by containing an active ingredient that impacts the body in some way. For example, Tanacetum parthenium L., also known as Feverfew, is a bright white and yellow flower that contains biologically active sesquiterpene lactones.2 These lactones are thought to be responsible for binding and inhibiting pro-inflammatory compounds.

A recent survey of American use of herbal supplements found that out of 26,157 respondents, one third reported using at least one herbal preparation.3 Interestingly, the survey also found that individuals with chronic diseases were more likely to use herbal medicines than those who did not have chronic diseases. Lastly, the survey discovered that over-the-counter (OTC) drug users were also more likely to consume herbs than those who did not purchase OTC drugs, emphasizing the importance of understanding drug and herbal interactions.

If you are new to the concept of medicinal plants but want to give them a try, here are three of the most popular herbs that Persona offers.

1) Ashwagandha

Ashwagandha, also called Indian Winter Cherry or Indian Ginseng, is a popular herb in Ayurveda practices. Ashwagandha has been used to boost brain and nervous system function, improve memory, support the reproductive system, promote sexual health, fight stress, and protect the body from cellular damage.4 It is commonly used today to support the body in times of increased exposure to stress and promote healthy muscle mass, strength, and recovery after physical exercise.

2) Gingko Biloba Extract

Gingko Biloba Extract comes from the Maidenhair tree, native to China. This tree has been growing for thousands of years and is sometimes referred to as a living fossil because it is the only existing plant left in its division.5 Gingko has many uses but is often thought of as the “brain boosting” medicinal plant. Gingko can be used to boost blood circulation to the brain and reduce free radical damage from oxidative stress.6,7

3) Rhodiola

Stress is unavoidable, and many American’s suffer from chronic stress daily. In 2016, NBC News reported that 1 in 6 Americans take an antidepressant or other psychiatric drug.8 While Rhodiola cannot be taken in conjunction with antidepressants, studies have shown that Rhodiola supports symptoms of depression, insomnia, and emotional instability. It also has anti-fatigue effects and is often used to boost energy, a great bonus.9

Interested in finding more supplements to support your specific needs? We have options for you. Whether you already know what you want or you need a little help, we’ve got you covered. You can take our assessment for a personalized vitamin regimen based on your health and lifestyle. If you already know what you need or just want to see popular options, try our convenient Essential pre-packs. Ready to find the right vitamins for you? Get Recommendations [Link] or See Essential Packs [Link].

As Hippocrates once said, “Nature itself is the best physician”.

Sources:

1.     Petrovska BB. Historical review of medicinal plants’ usage. Pharmacogn Rev. 2012;6(11):1–5. doi:10.4103/0973-7847.95849

2.     Pareek A, Suthar M, Rathore GS, Bansal V. Feverfew (Tanacetum parthenium L.): A systematic review. Pharmacogn Rev. 2011;5(9):103–110. doi:10.4103/0973-7847.79105

3.     Rashrash M, Schommer JC, Brown LM. Prevalence and Predictors of Herbal Medicine Use Among Adults in the United States. J Patient Exp. 2017;4(3):108–113. doi:10.1177/2374373517706612

4.     Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208–213. doi:10.4314/ajtcam.v8i5S.9

5.     Kubota Y, Tanaka N, Kagota S, et al. Effects of Ginkgo biloba extract on blood pressure and vascular endothelial response by acetylcholine in spontaneously hypertensive rats. J Pharm Pharmacol. 2006;58(2):243-9.

6.     Droy-Lefaix MT. Effect of the antioxidant action of Ginkgo biloba extract (EGb 761) on aging and oxidative stress. Age (Omaha). 1997;20(3):141-9.

7.     Darbinyan V, Aslanyan G, Amroyan E, Gabrielyan E, Malmström C, Panossian A. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry. 2007;61(5):343-8.

8.     Fox M. One in 6 Americans Take Antidepressants, Other Psychiatric Drugs. NBC News. https://www.nbcnews.com/health/health-news/one-6-americans-take-antidepressants-other-psychiatric-drugs-n695141. Published December 12, 2019. Accessed April 18, 2019.

9.     Darbinyan V, Aslanyan G, Amroyan E, Gabrielyan E, Malmström C, Panossian A. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry. 2007;61(5):343-8.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article,
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Drug Nutrient Interactions: What your pharmacist wants you to know

by Brandi, PharmD

As a community pharmacist, I notice patients browsing the vitamin and supplement aisle, oftentimes holding multiple bottles with looks of concentration. When I approach them to offer assistance on choosing a supplement the question is usually the same, “Can I take this with my medication?” I always smile. This is exactly the question I want my patients to ask before adding anything to their current medication regimen.

I know that the majority of my patients are likely using supplements in addition to the medications I dispense them every month. A Mayo Clinic study estimates that 70% of Americans take at least one prescription medication with more than half of Americans taking two, and a recent consumer survey by the Council for Reasonable Nutrition revealed that 75% use a daily dietary supplement.1,2

My goal is to evaluate these combinations and identify any potential interactions between these medications and supplements to ensure my patients are getting the most benefit and fewest side effects from these therapies.

So how do medications and supplements interact with in our bodies?

There are two main types of drug supplement interactions:

1. A supplement changes the way a drug moves inside your body.

Drugs have a predictable way of being absorbed, distributed, and eliminated from your body. When a supplement interferes or changes any step in this process, issues can arise with the effectiveness of your drug therapy.

These interactions can require you change the way you take your medications and supplements, such as spacing the time interval between taking your medicine and supplement.3  For example, calcium, iron, and zinc supplements commonly found in multivitamins can affect the absorption of some antibiotics. This interaction makes it difficult for the antibiotic to get into the blood stream and fight infection. For this reason, your health provider will advise you to take your multivitamin separately from your antibiotic by several hours.4

2.  A supplement changes the way a drug acts inside your body.

Supplements can sometimes have an additive or opposite effect of your medications resulting in an increase of certain side effects or ineffective drug therapy. These types of interactions can sometimes require additional monitoring to ensure you do not experience harmful side effects and receive the full benefit of your medication and supplement regimens.3 For example, Vitamin K is known to antagonize the blood thinner, Warfarin. Vitamin K is commonly found in multivitamins and in the foods, like leafy green vegetables. Patients taking warfarin have to closely monitor their Vitamin K intake, but are still able to take multivitamins and enjoy foods containing Vitamin K.5

So how do you safely add a supplement to your current medication regimen? Start a conversation with your health care provider about any medications and supplements you are currently taking or any changes you might want to make to your medication and supplement regimen.

A healthcare professional is more accessible than you realize. Call your local pharmacist with any questions you might have about interactions between your current medications and supplements. If you are looking to start a supplement regimen, Persona’s personal assessment takes into account your health, lifestyle, and medications by analyzing 850 potential prescription drug interactions before making any supplement recommendations. Persona nutritionists are also available to chat about the supplements they provide.

A conventional medication regimen should never discourage you from adding supplements to help achieve your health goals. Drug supplement interactions are manageable with the help of your healthcare provider, but communication is the key.

Sources:

1.)  Mayo Clinic. “Nearly 7 in 10 Americans are on prescription drugs.” ScienceDaily. ScienceDaily, 19 June 2013. <www.sciencedaily.com/releases/2013/06/130619132352.htm>. Accessed April 11, 2019

2.)  Counsel for Reasonable Nutrition. “2018 CRN Consumer Survey on Dietary Supplements.” 18 October 2018 <https://www.crnusa.org/CRNConsumerSurvey> Accessed April 11, 2019

3.)  Boullata JI, Armenti VT. Handbook of Drug Nutrient Interactions. Second Edition. Humana Press, 2010

4.)  Lomaestro BM, Bailie GR. Absorption interactions with fluoroquinolones. 1995 update. Drug Saf 1995;12:314-33.

5.)  Booth SL. Dietary vitamin K guidance: an effective strategy for stable control of oral anticoagulation? Nutr Rev. 2010;68(3):178-81.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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