Urgent Tanning Oil and Sunscreen Safety Warning

First let me say that I have been a student of natural health for over a decade now.  I have read countless health articles on Mercola.com, Natural News, Green Med Info, and other reputable, science-backed websites on the health dangers associated with the toxic ingredients contained in commonly sold and used tanning oils, lotions and sunscreens.  Unfortunately, I was still brainwashed or allowed to be scared into believing I needed to use these things in order to ‘protect’ myself from THE SUN, and it took a horrific first-hand experience to bring the reality of what I, in my heart and mind, already knew to the fore of my consciousness, that these chemicals are indeed VERY harmful and are not to be fooled with.

I traveled to Kenya a few months ago (January/Feb. of 2019) for just 2 weeks, JUST TWO WEEKS.  Disregarding and putting out of mind everything that I knew of the dangers of these mainstream sun protection products, I slathered myself with a toxic store-bought tanning oil which I had bought the previous summer when I went to Bali.  It is a commonly known brand of one of the most popular tanning oils, but the brand is not important, as ALL sunscreens and tanning products on the store shelves that are not 100% natural contain the same or similar variety of toxic ingredients.  It's an oil that I had used multiple times before, and I hadn’t had any untoward reaction, but then, I had always been in a place where I had access to a warm shower and could wash the toxic brew off as soon as I came indoors.  In Kenya, that was not the case.  The water in my hotel room was always cold, ice cold, and it was intolerable.  It was torture just to let it hit me for the couple minutes I was able to bear.  So for two weeks, I contiuously applied and reapplied these chemical toxins to my skin, not properly washing them off, and then shaving, opening up the pores of my skin further… Upon my return following those two weeks there,  I realized my skin appeared wrinkled and spotted, as if I had aged 50 years in just those two weeks' time, and I had what appeared like perpetual goosebumps, as well as red, painful bumps, all over my legs and arms.  Then one morning I woke up to big, red welts all up and down my neck and on my upper back and chest.  I was so scared.  I knew what had caused it.  I knew.  Now I had to hope and pray that I could find a natural way to repair the damage that I had done. I used everything at my disposal and everything I could think of.... bentonite clay, essential oils, natural herb-infused skin salves and lotions, colloidal silver, Bragg’s apple cider vinegar, skin brushing… I did a liver/gallbladder cleanse, used a skin detox herbal formula, a couple lymph detox formulas, a couple adrenal formulas, upped my vitamin C, D, E, and A intake, ate a clean fruit and vegetable diet (for the most part), and now 3 months later, my skin is looking and feeling much much better, but I still have a ways to go.  I continue to treat my skin with herbal salves three times a day, and use Bragg’s ACV and colloidal silver gel twice a day on the parts that need it most, and I thank God for giving me everything that I need, in Nature, and I have promised myself  to never dishonor my body like that again and to actually take my own preaching and teaching to heart, and to live it 100%.   Could I have damaged my skin permanently?  I always thought ANYthing could heal, especially the skin but,... Lord knows what these toxic chemical are capable of.  I consider myself the canary in the coal mine, and I have been humbled and taught a hard lesson.  Now I must spread the word and warn others.  If just one person will stop using those toxic sunscreens and lotions and oils or will recover their skin condition from what I share here today, it will be worth it.

For a list of all-natural, SAFE sun protection products, as per the Environmental Working Group, there is a very good list here in an article by WellnessMama.com https://wellnessmama.com/55366/sunscreen-is-harmful/, and Dr. Mercola (www.mercola.com) has some very good, all-natural sunscreens as well.

So, here are the ingredients listed on the tanning oil/sunscreen I used.  Again, these ingredients are commonly found in all of the best-selling, most popular tanning oils and lotions out there.  It’s important to read the labels of anything before you buy it, especially if it’s going on your skin or in your mouth. 

Ingredients

Active Ingredients: Octinoxate (5.0)%, Octocrylene (5.0)%, Oxybenzone (3.0%), Padimate O (8.0%). Inactive Ingredients: Mineral Oil, C12-15 Alkyl Benzoate, Dipropylene Glycol Dibenzoate, Ppg-15 Stearyl Ether Benzoate, Aloe Barbadensis Leaf Extract, Cocos Nucifera (Coconut) Oil, Theobroma Cacao (Cocoa) Seed Butter, Musa Sapientum (Banana) Fruit Extract, Tocopheryl Acetate (Vitamin E Acetate), Retinyl Palmitate (Vitamin A), Daucus Carota Sativa (Carrot) Root Extract, Phenoxyethanol, Methylparaben, Isopropylparaben, Isobutylparaben, Butylparaben, Fragrance.

So let’s look more deeply into some of these chemical ingredients and see what science openly reports about them.

Octinoxate: 

From the Environmental Working Group website:

·         Endocrine disruption

·         Biochemical or cellular level changes

·         Allergies/immunotoxicity

·         Developmental/reproductive toxicity

·         Persistence and bioaccumulation

·         Organ system toxicity (non-reproductive)

·         Ecotoxicology

·         Enhanced skin absorption

Human endocrine disruptor - strong evidence	European Commission on Endocrine Disruption
One or more studies show significant wildlife and the environment disruption

Produces excess reactive oxygen species that can interfere with cellular signaling, cause mutations, lead to cell death and may be implicated in cardiovascular disease.

One or more animal studies show developmental effects at high doses	Schneider
One or more animal studies show reproductive effects at high doses

Ingredient is suspected or measured to accumulate in people

One or more animal studies show liver effects at high doses

And from an article in Women’s Health Magazine:

“…Though SPF products are designed to protect skin from sun-induced aging, octinoxate may actually be a culprit for premature aging, as it produces menacing free radicals that can damage skin and cells…” 2

Excuse me??? What was that?!  This chemical that people are applying to their SKIN with the intention of PROTECTING their skin is known to produce free radicals and that it can damage skin and cause premature aging???!!!  Well, isn’t that just oxymoronic (or just moronic)?  Unbelievable!  But moving on…

Octocrylene 

From the Environmental Working Group website:

Produces excess reactive oxygen species that can interfere with cellular signaling, cause mutations, lead to cell death and may be implicated in cardiovascular disease.

Ingredient is suspected or measured to accumulate in people	Schlumpf M, Kypke K, Vökt C, Birchler M, Durrer S, Faass O, et al
Found to be persistent and bioaccumulative in wildlife

Other HIGH concerns: Biochemical or cellular level changes; 

Other MODERATE concerns: Persistence and bioaccumulation; 

Other LOW concerns: Ecotoxicology, Irritation (skin, eyes, or lungs)

About OCTOCRYLENE: Octocrylene is a common sunscreen ingredient. It may cause allergic skin reactions in sensitive individuals. 3

And from Women’s Health Magazine:

“…When this chemical is exposed to UV light, it absorbs the rays and produces oxygen radicals that can damage cells and cause mutations. It is readily absorbed by your skin and may accumulate within your body in measurable amounts. Plus, it can be toxic to the environment…” 2

So again!  Here is a chemical commonly found in sunscreen products, that is readily absorbed through the skin, bioaccumulates, and that  when exposed to UV light, produces free-radicals that can damage cells and cause mutations!  Why would this even be allowed???  Answer, the FDA is NOT there for our protection and is NOT looking out for yours or my best interests, but is there for the protection of Big Business, and ergo, the chemical business.  We must look out for our own best interests, and we have to stop being complacent and apathetic, and start caring and being proactive with regard to what we allow on and inside our own bodies.

Next…

Oxybenzone

From the Women’s Health Magazine:

“Oxybenzone This penetration enhancer … undergoes a chemical reaction when exposed to UV rays. When oxybenzone is absorbed by your skin, it can cause an eczema-like allergic reaction that can spread beyond the exposed area and last long after you're out of the sun. Experts also suspect that oxybenzone disrupts hormones […] which can throw off your endocrine system. According to the Centers for Disease Control and Prevention (CDC), 97 percent of Americans have this chemical circulating in our bodies, as it can accumulate more quickly than our bodies can get rid of it.” 2

Retinyl Palmitate (Vitamin A Palmitate)

“…When exposed to the sun's UV rays, retinol compounds break down and produce destructive free radicals that are toxic to cells, damage DNA, and may lead to cancer. In fact, FDA studies have shown that retinyl palimitate may speed the development of malignant cells and skin tumors when applied to skin before sun exposure…” 2

If you’re not angry by now, you’re not paying attention!!!  Read that paragraph again!  One more time…  This retinyl palmitate, a common ingredient in lotions and oils that people all over the world, every day, are applying to their skin for protection, to avoid skin damage, to avoid developing skin cancer, is KNOWN, and is SHOWN in the FDA’s own studies, to potentially (which means definitively does) produce free radicals, damage DNA, and speed the development of malignant cells and skin tumors when applied to skin before sun exposure…”! 2  Well, when do they think these lotions are typically applied???  AFTER sun exposure?  For Pete’s sake!  If it weren’t so down-right evil, I would be in tears over the ridiculousness of it all!  But wait!  There’s more!

Padimate O

From the Environmental Working Group’s website:

HIGH concerns: Biochemical or cellular level changes, Contamination concerns; 

Other LOW concerns: Enhanced skin absorption, Ecotoxicology, Endocrine disruption

About PADIMATE O: A derivative of the once-popular PABA sunscreen ingredient, research shows this chemical releases free radicals, damages DNA, has estrogenic activity, and causes allergic reactions in some people.

Function(s): Sunscreen Agent; Ultraviolet Light Absorber   4

Produces excess reactive oxygen species that can interfere with cellular signaling, cause mutations, lead to cell death and may be implicated in cardiovascular disease.

One or more in vitro tests on mammalian cells show positive mutation results

Associated with immunotoxicity or allergies

20,352 studies in PubMed science library may include information on the toxicity of this chemical  4

Are we beginning to see a pattern here?  For fear of being redundant, again, here is yet another chemical added to the already aforementioned toxic brew, that is allowed to be included in a product and sold to people as a purported skin protectant, that has been shown in studies to create free-radical damage, genetic mutations, allergic reactions, immune-compromise… And this is just this one chemical alone, in isolation!  With three, four, five, ten of these toxic chemicals taken and applied to the skin in combination, it is NO WONDER my skin aged 50 years in just 2 weeks’ time and I had such a horrendous reaction!  It’s amazing that it didn’t happen sooner!  And I’m sure I’m not the only person this has happened to!  Fortunately, being I HAD studied natural health for so long, I had a lot of weapons in my natural health arsenal and didn’t jump from the pot into the fire by going to a skin doctor or to the hospital for help.  We all know where that would have led.  No place good!  While my skin is still not back to what it was before, it has made tremendous improvement, and I thank the Creator each and every day for it.  So for those who are suffering with skin conditions of your own, here is a list of the natural products I have been using and that I have found to be of great relief and benefit. 

1)       Bragg’s Apple Cider Vinegar

2)      Alive Coconut Oil

3)      Kuumba Made Herbal Salve

4)      Medicine Mama’s Sweet Bee Magic

5)      Dr. Morse’s Cellular Botanicals Skin/Burn Salve

6)      Dr. Morse’s herbal formulas (skin, lymph, liver/gallbladder, kidney & bladder, adrenal formulas)  www.drmorsesherbalhealthclub.com (or contact me)

7)      Super Silver Gel

8)      Shea Moisture Mommy Firming Massage Lotion

9)      Baking soda and Himalayan salt body scrub (just made my own)

10)  Essential oils (various brands) – tea tree, frankincense, lavender, lemon, tangerine, peppermint, and oregano

Again, I hope this helps, if only just one reader.  Thank you for listening and for taking my words of warning to heart.  Namaste!

Written by Suzanne Borho

Contact:  s.borho@yahoo.com or just my name (Suzanne Borho) on Facebook

References

1.      “Octinoxate.”  EWG’s Skin Deep Cosmetics Database.  EWG.org (Environmental Working Group), n.d. https://www.ewg.org/skindeep/ingredient/704203/OCTINOXATE/

2.      “6 Scary Sunscreen Ingredients and 6 Safe SPF Products:  Smarten up before you slather on.”  Womenshealthmag.com.  Women’s Health.  Renee Loux, 23 May 2012. https://www.womenshealthmag.com/beauty/a19919520/6-scary-sunscreen-ingredients-and-6-safe-spf-products/

3.      “Octocrylene.”  EWG’s Skin Deep Cosmetics Database.   EWG.org (Environmental Working Group), n.d.  https://www.ewg.org/skindeep/ingredient/704206/OCTOCRYLENE/

4.      “Padimate O.”  EWG’s Skin Deep Cosmetics Database.  EWG.org (Environmental Working Group), n.d.  https://www.ewg.org/skindeep/ingredient/704392/PADIMATE_O/

5.      “The Trouble With Ingredients in Sunscreens.”  EWG.org (Environmental Working Group), 2019.  https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/#.WwRgTNMvw_U

Today's Health Tip: Eggs, Meat, and Cheese

This article is courtesy of  bewellbuzz.com

Eggs, Meat and Cheese: Heart Healthy Foods?

Research shows that a major risk factor in developing heart disease is not actually a diet high in saturated fat (SFA) and cholesterol, but is more accurately described as a diet high in polyunsaturated fatty acids (PUFAs) from industrial vegetable oils, low in healthy saturated fats, and lacking in much needed fat-soluble nutrients. The latter diet is associated with increased cell inflammation, thyroid dysfunction, hormone insensitivity such as leptin resistance (causing excess fat storage and insatiable hunger).

Although the public has lately been convinced that high cholesterol and, more specifically, LDL cholesterol, are serious markers for heart disease, this view has been debunked, or at least improved. Now we understand that a critical marker is not LDL itself, but damaged, toxic LDL (aka “oxidized” LDL), and the most likely candidate for this toxicity is not saturated, but polyunsaturated fat. According to experts, whereas saturated fats are resistant to oxidation, PUFAs are highly susceptible, and overconsumption has raised the incidences of heart disease in America.

An Unconventional Expert

Chris Masterjohn is a young and outspoken Ph.D with an audience of health pioneers including Chris Kresser and Dr. Mercola. His background is unconventional. He left high school at 15 to be home-schooled; but even that was too much of a box for him. A year later he dropped homeschooling and earned his High School Equivalency Diploma (HSED). He went on to grab both an Associate and Bachelor of Arts degree before completing his Ph.D in Nutritional Sciences with a concentration in Biochemical and Molecular Nutrition. Pretty cool. He also sang choir and served at Holy Trinity Church in Willimantic, CT. Now he’s embraced by the renegade nutrition underground, the ones ever-after food and drug industry giants such as Monsanto and Pfizer, as a foremost expert on the truth concerning cholesterol, debunking myths that blame heart disease on dietary cholesterol, and saturated and animal fat.

An Unconventional Diet Plan

In his video presentation, Are Animal Fats Good For You, Masterjohn concludes with his heart-healthy diet recommendation to make the AHA’s head spin:

• Avoid oils rich in PUFAs (poly-unsaturated fatty acids), mainly vegetable oils like corn, cottonseed, soybean, safflower, canola and sunflower seed oils; the ones found in nearly all processed foods;
• Get adequate iodine from fish, shellfish and seaweed; iodine is crucial for proper thyroid function;
• Avoid “goitrogens,” which are substances found in foods that can interfere with thyroid function, and include soybean products and cruciferous vegetables;
• Get adequate vitamin K2 from hard cheese, egg yolks, fermented foods and grass-fed animal fats;
• Eat fresh foods rich in vitamin C and antioxidants;
• Consume organ meats, especially heart, for CoQ10; and
• Be sure to get plenty of vitamins B12, B6 and folate to help reduce homocysteine (an amino acid associated with heart disease if levels are high), by eating foods such as shellfish, liver, leafy greens and bananas.

Obviously this is a far cry from the touted low fat heart-healthy diet consisting of minimal saturated fat; low in meat and high in vegetables, grains, and vegetable oils.

The Diet-Cholesterol Myth: Bad Science?

In his presentation Masterjohn further exposes the faulty science behind the diet-heart hypothesis, which was spearheaded by Ancel Keys. In the 1950s Ancel Keys presented his findings to the American Heart Association (AHA) that diets high in fat, particularly animal fats, caused heart disease. He’d conducted research, which he entitled the “7 Countries Study.” In it he documented a graph showing that in 6 of these nations the people who ate lots of fat high in SFA and cholesterol, also had a high rate of heart disease.

For those six countries, the numbers did seem to suggest that.

However, he left out the data from the remaining 16. Yes, though he titled it the “7” Countries  Study, there were in fact 22 countries studied. Those left out provided data that disproved the hypothesis. In fact, some populations who had diets high in the suspect nutrients had almost zero incidences of the disease.

The AHA board initially rejected Keys’ theory, and Keys was notably criticized for his views. But a decade later, the board seemed to have changed their minds.

Actually, a decade later the data hadn’t changed, but the board did: Keys was on it. From the high seat of the AHA, Keys released the information to media, and thus began the campaign against dietary saturated fat and cholesterol.

Also check out our post on 4 Important Reasons Why Your Body Needs Cholesterol

Dangers of PUFAs

In more recent years studies have verified that it’s not cholesterol, and it’s not even LDL, the so-called “bad” cholesterol, that serves as a serious marker for cardiovascular disease. Actually, the risk increases when LDL particles linger in the blood too long, interact with oxygen and are damaged, a process known as oxidation. The immune system then responds by insulating the now toxic particles with plaque. Particularly if the small LDL particles managed to slip within the arterial walls when oxidized, this can easily lead to atherosclerosis (hardening of the arteries).

LDL oxidation isn’t so much a problem for saturated fats, which are resistant to oxidative damage. This is primarily a concern for polyunsaturated fats. Affirms Stephan Guyenet, also Ph.D, speaker, author, biochemist, researcher at the University of Washington,

Polyunsaturated fats are much more susceptible to oxidative damage than saturated or monounsaturated fats…

Multiple lines of evidence suggest that oxidized LDL plays a dominant role in atherosclerosis. Not only is it associated with cardiovascular risk, there’s also a large -body of evidence suggesting it actually directly contributes to it. [emphasis mine]

To be clear, eating natural whole food sources of PUFAs such as nuts and seeds is safe. You’d have to consume huge amounts of these foods to match the concentrated levels in the oils. We get into trouble when we eat too much processed food, abundant in these industrial vegetable oils.

Swapping SFAs with PUFAs: A Bad Idea

A study conducted through Brigham and Women’s Hospital and Harvard Medical School examined the influence of diet on the progress of atherosclerosis in postmenopausal women. Perhaps to their surprise, researchers discovered that a diet high in PUFAs accelerates the progress of the deadly condition; but “a greater saturated fat intake is associated with less progression of coronary atherosclerosis.” [emphasis mine]

Simply stated, PUFAs help to “clog” arteries. SFAs don’t. Also notable, the study found that eating lots of simple carbs with a high glycemic index (white bread, soda pop, candy bars, etc.) was also associated with the progression of atherosclerosis.

Facts About Eggs

Among the high-cholesterol foods under attack, perhaps eggs have been the most controversial. For healthy people, eggs are safe. Masterjohn cites a review of multiple studies examining the effects of egg yolks on cholesterol levels. The research showed that “when people consume three to four eggs per day, with the yolk, virtually everyone experiences either no change or beneficial changes in their cholesterol levels.”

He summarizes the results:

• Eggs have little to no effect on the blood cholesterol levels of 70% of people;
• In the remaining 30%, HDL:LDL increased but ratio stayed the same, which means noincreased risk of heart disease;
• Eating eggs actually keeps LDL particles big and fluffy (good) and causes fewer small particles, which more easily slip into arteries and increase risk of atherosclerosis (bad);
• Consumption of eggs enriches HDL and LDL with carotenoids, which protect against oxidation and lower the risk of atherosclerosis and heart disease.

Today's Health Tip: Foods That Help Prevent Alheimers and Dementia

This article is courtesy of  naturlalnews.com

Ten foods to help reduce the risk of dementia and Alzheimer's
(NaturalNews) The incidences of dementia and Alzheimer's in the United States are anticipated to increase along with people's longevity. A study indicated that the direct and indirect medical costs in the country may be expected to double by the year 2040. The rising number of incidences of these mental conditions have triggered efforts to devise preventive measures. According to research specialists, people can modify their lifestyles to decrease the probability of developing dementia and Alzheimer's. These include integrating daily physical and mental exercises and a healthier diet.

These mental health problems are two of the most devastating degenerative illnesses today. However, research indicates that they are easily preventable. If a member of the family suffered from it, other family members can prevent acquiring this health problem through diet modification.

There are certain food items that can be incorporated in the daily diet to help enhance brain functioning, such as:

1. Green, leafy vegetables like mustard leaves, spinach, kale and collard.

These vegetables have a high folate (folic acid) content which can help decrease depression and improve cognitive functions.

2. Vegetables of the Cruciferae family, such as cauliflower, kale, broccoli, Brussels sprouts and bok choy.

They have folate and carotene that help decrease the levels of amino acids associated with impaired cognition.

3. Legumes and beans have magnesium, iron, folate and potassium.

These components help maintain the functioning of the body's systems and action potential in the cells of the brain. These food items also have choline, which increases the action of the neurotransmitter acetylcholine (ACh) in the brain.

4. Cherries and berries have anthocyanin, which helps in protecting the brain from more harm caused by unstable molecules known as free radicals.

At the same time, polyphenols are found in blueberries, which are great in preventing the buildup of pathogenic proteins that are found prevalent among people with brain diseases. These fruits are antioxidants and are anti-inflammatory. They contain high amounts of vitamins C and E.

5. Whole grains like kammut, quinoa, and gluten-free oats are complex carbohydrates that are rich in fiber and B vitamins.

Carbohydrates are converted into glucose, which is the major energy source of the brain.

6. Omega-3 fatty acids are great brain boosters

A report indicated that there is 26 percent less risk of developing lesions in the brain that cause brain disease among individuals who consume food high in omega-3 fatty acids on a daily basis. Apparently, these dietary components are efficient in maintaining brain functions. Omega-3 can only be obtained through the consumption of fish, olive oil, flaxseed and omega-3 supplements.

7. Unsalted pumpkin seeds and sunflower seeds have healthy fats, vitamin E, choline and zinc, which are useful in maintaining cognitive health.

8. Squash, pumpkin, asparagus, carrots, beets and tomatoes should not be overcooked.

They contain vitamins and minerals like folate, iron and vitamin A, which are all useful for brain wellness and boosting its function.

9. Sage, cinnamon, turmeric and cumin

These spices help to break down plaque buildup in the brain. Sage has strong anti-inflammatory and antioxidant properties. Curcumin, which provides the yellowish color of turmeric, is a potent anti-oxidizing enzyme. Cinnamon is known to enhance cognition, regulate sugar levels in the blood, contain manganese and have antimicrobial properties. Cumin is rich in phosphatidylethanolamine, which facilitates regeneration of brain cells.

10. Almonds, walnuts, cashews, hazelnuts, pecans and peanuts all contain pyridoxine (a B vitamin), folate, magnesium and omega-3 and omega-6 fatty acids that help to boost brain functioning.

Other health issues that affect the brain unfavorably and need to be prevented include heart ailments, obesity, diabetes mellitus and high blood pressure. In addition, to maintain a healthy body and sound mind, people should steer clear of environmental pathogens, excessive stress, sugar, caffeine, illicit substances, excessive alcohol drinking and cigarette smoking.

Healthy decisions take account of being responsible for your own health and wellbeing, socializing with encouraging peer groups, creating an environment free of toxins, engaging in regular exercise and weight maintenance, sleeping for eight hours, properly managing stress and having gratitude.

Sources for this article include:

http://www.medicalnewstoday.com

http://www.foodforthebrain.org

http://www.huffingtonpost.co.uk

http://science.naturalnews.com

http://science.naturalnews.com

Today's Health Tip: 3 Things To Improve Your Health

This article is courtesy of  liveinthenow.com

3 Things You Can Do Today to Improve Your Health

Most of us are aware of the basic strategies touted for improving health. Increasing intake of healthy foods, exercising, smoking cessation and weight loss are some common examples, but there are some other health secrets on the cutting edge of research that you might not know about. Here are the 3 strategies that top my list:

1. Be a Better Host to Your Bacterial Guests

Research is starting to reveal the important link between our body’s microbiome and our health. For years, researchers have understood that these bacteria play a role in the health of our gastrointestinal system, but exciting new research is implicating these bacteria in a much broader health context.

First, it is important to gain perspective on just how many of these organisms we are hosting. For every one human cell that makes up our body, we have 10 bacterial cells that outnumber it! That means we humans carry more bacterial genetic information than human genetic information. These bacteria live everywhere in our body and are concentrated in the greatest numbers in our colon where they influence a multitude of factors related to health.

Over the past hundreds of thousands of years, the human body and the bacteria that inhabit it have developed a mutually beneficial relationship. With over 10,000 different bacterial species that can possibly inhabit our body, it is important that we create an environment that fosters the species associated with the most health benefits.

Emerging research is solidifying the link between different bacterial species and specific aspects of health. One system of the body that seems particularly influenced by these bacteria is our immune system. This is no surprise considering that 70 percent of our immune system is located in our gastrointestinal system where the majority of these bacteria make their home. Clinical trials have shown that children who consume probiotics that contain good bacteria have lower incidences of upper respiratory infection compared to children who did not take probiotics suggesting a positive effect on immunity. Human and animal research has also confirmed the role of gut flora in regulating inflammation, promoting weight loss, preventing insulin resistance, combating allergies and even balancing mood and temperament.

If emerging research continues to validate the critical role that microflora play in sustaining our health, improving your gut bacterial balance might be one of the most important factors in improving health.

Here are 5 easy steps to improving your gut flora today:

1.Eat more fiber: Fiber contains the nutrients and food necessary to feed the good bacterial that live in our gut. These “prebiotics” can only be consumed by the beneficial bacteria in our colon and provide an environment that fosters the growth of good bacteria and inhibits the growth of bad bacteria. It is important to consume both soluble and insoluble forms of fiber, including the fiber in whole grains, legumes, fruits and vegetables. Variety is important because each type of food has a different type of fiber that helps to produce a wide array of nutrients for the bacteria.

2.Reduce Junk Food and Processed Food: Processed foods typically lack fiber and due to processing are very sterile. They provide a large degree of calories that are absorbed in the upper intestines but leave no fibrous residues to feed the bacteria in the lower intestines. In addition, they contain additives and compounds that can irritate the lining of the intestines producing inflammation and detrimental microbial shifts.

3. Minimize Antibiotic Usage: Although antibiotic therapy is often necessary, overuse can contribute to long-term negative shifts in gut flora. Antibiotics can kill the bad bacteria that cause illness, but they do not discriminate and also readily kill the good bacteria in our bodies as well. It is important to talk to your doctor about the use of antibiotics and ask him or her if they are absolutely necessary. Many doctors prescribe antibiotics simply because of patient pressure so other options may be available. If you have to take antibiotics, make sure to take a probiotic supplement during the antibiotic administration and for at least 7 days after the course is complete.

4. Consider the use of a probiotic: Probiotic supplementation has shown a multitude of health benefits. Although researches are still reluctant to claim that probiotics are the ultimate fix for bacterial balance, there is enough evidence in the research to support their positive overall impact on health. In addition, probiotics have an excellent safety record and are safe to use in infants as well as the elderly.

5. Eat more cultured food: Most people are aware that yogurt is good for the gut bacteria, but there is no guarantee that the yogurt you buy in the store still has any live active cultures. The best way to ensure that you are getting good, live bugs for your gut is to make your own cultured foods. Homemade yogurt, kefir, cultured vegetables and sauerkraut are the best ways to boost the intake of friendly bacteria.

2. Eat More Phytonutrients

Phytonutrients are the chemical compounds in plants that may play a biological role in humans, but are not established as essential nutrients. A good example is the phytonutrients in plants known to be powerful antioxidants like the anthocyanins contained in blueberries.

For many years, it was thought that the vitamins in minerals contained in fruits and vegetables were the reason why these foods were associated with improved health. While these nutrients are important to health, new research is uncovering the important role of phytonutrients. Many of these plant chemicals provide an abundance of naturally occurring antioxidants and some have even been found to alter the expression of our genes. For example, some of the phytochemicals in broccoli and turmeric increase the activity of our genes responsible for the production of glutathione. Glutathione is our body’s most powerful cellular antioxidant and is considered a vital key to health.

Phytonutrient evaluation of foods consistently shows that organically grown foods have significantly higher levels of these health-giving chemicals than their conventionally grown counterparts. This is likely a result of the fact that plants produce phytonutrients as a protection mechanism from predators. Plants grown with pesticides need less of their naturally occurring repellants to thrive. So eat organic and get more of these important nutrients and less toxic residue.

If you want to learn which foods have the highest phytonutrient content, use this link.

3. Optimize your Intake of Vitamin D3

Did you know that the “sunshine vitamin,” also known as vitamin D, is something of a misnomer? Technically, it should be classified as a prohormone (a substance that your body can convert to a hormone), but it was discovered in food before scientists realized that the body’s primary source of vitamin D is exposure to the rays of the sun.

Many experts consider activated vitamin D (1,25-dihydroxyvitamin D) to be the most powerful steroid hormone in the human body. Over the past 15 years, research has linked vitamin D to amazing health benefits including its most well known role in supporting the health of our bones and skeletal system. But did you know that numerous studies have also shown that vitamin D is critical to overall longevity, cellular health, immune function and optimal cardiovascular function?

If you live in North America and do not spend the majority of your time outdoors in the sun than I firmly believe that if you were to only take one vitamin supplement, hands down it should be vitamin D. In addition to its role in supporting healthy bones here are some other reasons why vitamin D is so incredibly important:

1. Longevity: Simply put, taking vitamin D can help you defy death! Several studies have now alluded to vitamin D’s ability to reduce overall mortality, which simply means that individuals with higher blood levels of vitamin D tend to have a reduced risk of dying from any cause.

2. Cellular Health: Vitamin D has shown impressive results when it comes to influencing cellular health. It plays an important role in promoting normal cellular growth and cellular longevity. Over 30 years ago, it was hypothesized that vitamin D deficiency was correlated to increased risk of abnormal cellular growth in the colon. Since then, dozens of studies have supported this theory. A 2006 review found that increasing blood levels of vitamin D to 35ng/ml reduced the risk of abnormal cellular growth in the colon by 50 percent! A more recent review of previous studies also showed an impressive 33 percent risk reduction among those with higher blood levels of vitamin D.

3. Cardiovascular Health: Vitamin D levels have been closely correlated to many aspects of cardiovascular health. Its role in the body seems to influence the control of blood pressure and the maintenance of healthy arteries. One very large study followed nearly 50,000 healthy men for 10 years and found that those who were deficient in vitamin D were two times more likely to have a heart attack vs. men who had adequate levels. Other studies have correlated adequate vitamin D levels to many improved parameters of cardiovascular health: Pilz S, Marz W, Wellnitz B, et al. 2008, Pilz S, Dobnig H, Fischer JE, et al. 2008, Wang TJ, Pencina MJ, Booth SL, et al. 2008and Dobnig H, Pilz S, Scharnagl H, et al. 2008.

The best way to determine your optimal intake of vitamin D3 is to have your doctor do a simple blood test to measure your vitamin D3 levels. Daily supplementation between 2000 IU and 5000 IU is often sufficient to get blood levels into the optimal range of 45 ng/ml-65ng/ml, although some people might need megadoses if their blood levels are very deficient. Blood levels should be monitored every 3-6 months until optimal levels are obtained and then annually after that.