I’ve always been curious about coenzyme Q10—probably because it sounds more like a laundry detergent than a health supplement. The other day as I was house cleaning, I came across the book YOU Staying Young by Dr. Mehmet Oz, which I forgot we had. I flipped to the index to see what the famous TV host and heart surgeon had to say about coenzyme Q10.

In Chapter 2, Oz and co-author Dr. Michael F. Roizen explain the role of this funny-sounding compound. “Mitochondria (inside cells) convert glucose into electric energy, and one of the molecules carrying electrons in this process is coenzyme Q10,” the book said.

Who knew that coenzyme Q10—usually called CoQ10—is produced by our bodies, found in every cell, and plays such a vital role in generating energy for metabolism?

CoQ10 May Help Prevent Chronic Disease     

Research has found that our naturally produced CoQ10 levels decrease as we age. Scientists have also discovered that patients with chronic diseases such as heart conditions, cancer, diabetes, Parkinson’s disease, muscular dystrophies, and HIV/AIDS have lower levels of CoQ10 than the general population. That’s why researchers around the globe are studying whether CoQ10 supplementation can help treat, or even prevent, chronic disease.

Study results are mixed so far, but here are some things we know:

• Research suggests that CoQ10 may reduce symptoms related to heart failure. In his book, Dr. Oz says CoQ10 supplements “seems to protect against heart failure and other inflammatory processes by improving the efficiency of the mitochondria.”

• In controlled trials, CoQ10 supplementation has proven beneficial to Parkinson’s disease patients, improving their symptoms and visual function.

• CoQ10 supplementation seems to improve muscular dystrophy patients’ exercise capacity, heart function, and overall quality of life.

Research suggests that statin drugs designed to lower cholesterol interfere with the body’s production of CoQ10, which Dr. Oz says may account for the muscle cramps some statin users experience: “Your arteries are literally being starved of energy and are crying for help,” he wrote. To combat this, he recommends a daily 200 mg dose of CoQ10 for people taking statin drugs.

Can a funny-sounding supplement like CoQ10 be the answer to many of society’s toughest public health problems? Stay tuned for more research results.

- Paula Detwiller, All Vitamins Plus contributor

In much of the United States, houses are closed up tight in the winter. During these frigid months, cooking smells, pet odors, and other “aromas of living” get trapped inside the house. Growing up in Michigan, we used to call it “house-a-tosis”—our word for the stale air that greeted us when we arrived home.

I always suspected house-a-tosis was to blame for the gloomy mood that descended upon us in the wintertime. Being stuck inside with stale air can leave a person longing for Spring, or at least a warm-weather getaway. But if Aruba is out of the question, you can always try a little “home aromatherapy.” I’m talking about fragrances made for the home that can transform stale air and lift your mood, just like a tropical breeze.

Stale air remedies: a booming market

According to a study by market research firm Packaged Facts, home fragrance sales totaled more than $5 billion in 2007 and were expected to reach $6 billion by 2012. In fact, the market for aromatic products that refresh stale air has grown steadily over the decades, driven by pioneers like Claire Burke, an interior designer who began experimenting with herbs and flowers more than 50 years ago to create aromatic sachets for her friends.

Many ways to make stale air smell better

These days, consumers have literally hundreds of home fragrance scents to choose from. They also have a multitude of delivery methods for banishing stale air.  Here are the basic home fragrance categories available today:

• Reed infusers
• Electric fragrance warmers and refills
• Simmering oils (to heat up on the stove or in a special heating vessel)
• Fragrance sprays
• Potpourri
• Scented candles, including tea lights, votives, tapers, pillars, and glass-poured

If stale air is getting the best of you this winter, why not plan a multi-prong attack, using the same scent in different places? For example, if you love the clean scent of citrus and verbena, you could put a reed infuser in the living room, a plug-in fragrance warmer in the study, a spray in the bathroom, and a lovely botanical candle in the bedroom.

Paula Detwiller, All Vitamins Plus Contributor

In the spirit of New Year’s resolutions, my husband and I recently began working with a personal trainer/nutrition coach at our local gym. He has taught us some interesting things about what to eat—and when to eat—to burn off fat. Protein powder keeps coming up in the conversation.

“Protein powder? I asked. “Isn’t that just for big-time body builders?”  I’d seen the enormous plastic tubs of protein powder at the vitamin store, with labels showing bulging biceps and “six-pack” abs.

“No, it’s good for anybody who needs an additional source of lean protein,” he said.

Eat a Solid Breakfast with Help From Protein Powder

“Protein powder helps you get the right amount of protein into your breakfast, which is the most important meal of the day,” he said. “You can stir it into your oatmeal, sprinkle it on whole-grain toast, or mix it into a smoothie.”

The trainer told us we should also eat small, protein-based snacks in between breakfast and lunch to keep our metabolism running at peak efficiency. “For example, drink half of your smoothie with the protein powder in it at breakfast, and take the other half with you for your 10 a.m. snack.”

Intrigued, I went to the vitamin store for a closer look at those gigantic protein powder tubs. I bought a sample-sized packet of vanilla-flavored whey protein powder so my husband and I could try it on our morning oatmeal.

The taste was not unpleasant, but it was very sweet—and the vanilla flavoring put me off. We had given up sugary breakfast foods long ago, and even though this stuff was sweetened with sucralose (i.e., Splenda) rather than sucrose or high fructose corn syrup, we agreed to look for an unsweetened, unflavored protein powder. First stop: the Internet.

The Wide World of Protein Powder

Who knew there were so many kinds of protein powder out there? Here are the various categories we discovered in our research:

Whey-based protein powder: Whey is by far the most common protein supplementation source; it’s a byproduct of making cheese from whole milk. Whey isolate and whey concentrate formulas undergo even more processing in the laboratory. Most of the whey powders we found were flavored (chocolate, vanilla, strawberry) and sweetened.

Casein protein powder. Casein is a slow-digesting protein also derived from milk that is used by the body to build muscle. Most are sweetened and flavored.

Egg white protein powder. Egg whites are high in essential amino acids (the building blocks of protein) and contain no fat or cholesterol. But the majority of these powders are flavored and sweetened. We’d rather just eat real eggs!

Soy protein powder: This product is fast digesting and contains the healthful isoflavones found in soy. It’s a good source of protein for those allergic to dairy products. Some products are flavored and sweetened, while others are not. Check the label.

Hemp protein powder: This one has a nutty, earthy flavor that may not appeal to those who like chocolate and vanilla breakfasts. Unsweetened and rich in protein, hemp powder has Omega 6 and Omega 3 essential fatty acids and dietary fiber. It’s the winner so far at our breakfast table.

Brown rice protein powder: Made from sprouted brown rice, this product is a nice vegetarian alternative to soy and hemp. Some products are sweetened with rice syrup solids.

Pea protein powder: Peas? Yes, peas! We are eager to try this one next. Turns out pea protein powder is high in essential amino acids, highly bioavailable, and easily digestible—and we did see a few non-flavored, non-sweetened formulas.

By Paula Detwiller, All Vitamins Plus contributor

Do you remember your first taste of cranberry? Chances are it was on Thanksgiving or Christmas, when your mom put a spoonful of cranberry sauce on your plate next to the turkey. It looked like thick cherry Jell-O, remember? But it sure didn’t taste like that (I remember spitting mine out)!

Or maybe you discovered later in life, as I did, that cranberry juice could fend off UTIs (urinary tract infections). I was skeptical at first, but sure enough, it worked—and saved me many trips to the doctor.

Cranberry: Nature’s Wonder Drug?

As this year’s cranberry harvest winds down in the Northeast and fresh cranberries begin to appear in the market again, it’s an excellent time to check out the health benefits of this shiny red berry beyond its helpfulness in the urinary tract.

Here are some of the latest cranberry research findings, from an informative website called The World’s Healthiest Foods:

• Antioxidant Protection – Cranberries contain a powerful combination of antioxidants, including resveratrol, Vitamin C, and manganese, that work synergistically to maximize the body’s ability to fight free radicals that can damage cellular structure and DNA.
• Anti-Inflammatory Benefits – The amazing array of phytonutrients found in cranberry are known to play a role in reducing inflammation—in the digestive tract, in the mouth and gums, and in the cardiovascular system. As such, researchers believe dietary cranberry may help lower the risk of developing periodontal disease, stomach ulcers, and arterial sclerosis.
• Immune Support – Recent studies on small numbers of human participants showed intake of cranberry extracts improved many aspects of immune function and lowered the subjects’ frequency of cold and flu symptoms.
• Anti-Cancer Benefits – Since chronic excessive oxidative stress and chronic excessive inflammation are two key risk factors for the development of cancer, it’s only logical that cranberry may reduce the risk of cancer. Indeed, research over the past 10 years suggests that cranberry may be effective in preventing breast, colon, lung, and prostate cancer. 

Tart But Tasty Cranberry

The challenging part about incorporating cranberry into your diet is the fruit’s tart, almost sour, taste. Commercially produced cranberry juice contains a lot of sugar to make it palatable to mainstream consumers. A healthier alternative is to buy unsweetened cranberry juice and balance the tartness yourself with honey or stevia. Or, if you just don’t like the taste, look for a cranberry supplement you can take with liquid and avoid that tartness altogether.

By Paula Detwiller, All Vitamins Plus Contributor

Health columnist Jane E. Brody of the New York Times recently wrote about how yoga benefits orthopedic problems. It was a fascinating look at how certain yoga moves can strengthen key muscles to relieve joint pain and loss of function. In addition to that, the article said, yoga benefits the bones—actually increasing bone density in a controlled study of people with osteoporosis.

Orthopedic Issues and Yoga Benefits

As a yoga lover and one who’s had a few orthopedic issues in my life, I sat up and took notice. I sent Jane Brody’s column to all my friends. And I thought about the overall yoga benefits I have derived since breaking my right leg two years ago: better muscle tone, more flexibility, deeper breathing, improved balance, and easier relaxation at bedtime.

But to learn that yoga benefits the very ailments that sideline many of us Baby Boomers, such as piriformis syndrome, rotator cuff injury, and loss of bone mass—to me, that was like icing on the cake! According to Brody’s article, a specialist in physical and rehabilitative medicine with New York-Presbyterian/Columbia hospital successfully treats rotator cuff injuries with a modified form of a yoga headstand. Goodbye surgery!

The same specialist has shown that yoga benefits osteopenia and osteoporosis patients not only by decreasing the risk of falls, but also by increasing bone density in their hips and spines. The patients in the study did just 10 minutes of yoga daily over a two-year period.

Gain Yoga Benefits Without Investing Big

One of my favorite things about yoga is that it doesn’t require much equipment. All you really need is a good yoga mat and clothes that allow you to move freely. You can usually find yoga classes at your local gym or YMCA, or follow along to a yoga DVD at home. You may find that to hold the positions effectively enough to experience true yoga benefits, you may need sticky gloves or sticky socks. And some people like to increase the range of their yoga stretching using special straps.

For both men and women, the good news is that yoga benefits your body and mind in ways we’re still learning about, even though the practice is thousands of years old.

Yoga

Paula Detwiller, All Vitamins Plus Contributor

Throughout my 20s and 30s, I was an avid distance runner. I remember getting sore muscles in my legs and buttocks a couple of hours after a good run, and accepting it as a sign of progress. Sure, I might groan or wince coming down a flight of stairs, but by my next run, the sore muscles would be gone.

These days, it’s a different story. Sore muscles don’t show up for a good 24 to 48 hours after a strenuous workout. Which means if I take a high-energy aerobics class on Monday, I don’t feel the sore muscles until Wednesday morning. And instead of interpreting it as a sign of progress, I say to myself, “Man, I must be falling apart!”

 Sore Muscles Lag Time: Nothing to Worry About

Here’s the good news: sports medicine experts say delayed sore muscles are normal, no matter what your age or fitness level. They’ve even coined a term for it: Delayed Onset Muscle Soreness, or DOMS. And precisely because of DOMS, people who are new to exercise often worry and incorrectly conclude they are doing themselves harm. They get discouraged and give up on their new fitness program early on.

The painful truth is, sore muscles go hand-in-hand with maintaining physical fitness. When a muscle is overworked, particularly by strenuous lengthening contractions, microscopic tears can occur in the muscle fibers. These tiny tears cause inflammation and swelling, which creates the pain response.

Relief for your Tender, Sore Muscles

There’s an old saying that definitely applies to sore muscles: “This, too, shall pass.” In the meantime, try to soothe your aches the natural way:

• Ice. Icing sore areas can be especially therapeutic for bringing down the inflammation and dulling the pain. If you don’t have an ice pack made for sports injuries, a bag of frozen peas or corn works just fine.
• Muscle rubs. You can find a variety of analgesic creams on the market for temporary relief of sore muscles. I especially like to use Tiger Muscle Rub at bedtime because it’s non-greasy, won’t stain clothes or sheets, and the menthol and camphor ingredients relax my mind.
• Anti-inflammatory medicines. Good old inexpensive aspirin is very efficient at reducing inflammation and thus controlling pain. Ibuprofen also works well.
• Massage.  Improve circulation to your sore muscles with gentle massage, which brings fresh blood in and carries waste products out. The soothing herbal ingredients in many of today’s massage creams, lotions and oils promote healing and give you the added pleasure of aromatherapy.
• Stretching, light exercise, and rest—in that order. Keep those sore muscles gently moving throughout the day, then get a solid 8 hours of sleep at night. Soon you’ll be back at the gym and ready to do it all over again!

Paula Detwiller, All Vitamins Plus Contributor

My good friend Ken, who just turned 57, had been complaining about feeling exhausted all the time. “I get eight hours of sleep every night, but just don’t have the energy I used to,” he told me.

Ken’s doctor suggested a blood test to see what might be going on. The test revealed Ken had a very low level of testosterone in his blood—not uncommon for a man his age. Men often experience declining testosterone levels in midlife, along with a decline in a hormone called DHEA. The lower levels of both hormones are thought to be associated with loss of energy and concentration, depression, and/or mood swings, a condition known as male menopause, or andropause.

Testosterone or DHEA Supplements?

On the recommendation of his doctor, Ken began getting regular injections of testosterone. Within about 6 months his testosterone level had climbed to the top of the normal range. Ken was feeling more energetic and youthful, with a stronger libido. But as his testosterone levels rose, so did his PSA level, which can be a warning sign of prostate cancer.

Ken was sent for a prostate biopsy. Fortunately, it came back negative, but his doctor decided to discontinue the testosterone shots and address Ken’s andropause with DHEA supplements instead.

What is DHEA, Anyway?  

DHEA (short for dehydroepiandrosterone) is sometimes called the “anti-aging hormone.” It is produced in the adrenal glands and converted into the major sex hormones estrogen and testosterone. Production of DHEA declines gradually in both men and women as they age. Many health authorities believe that by replacing some of the lost DHEA in the body, men in particular can re-capture their youth and counteract andropause symptoms.

Ken’s testosterone level decreased a bit when he discontinued the injections, but his daily dose of DHEA now seems to be holding it steady. He says he feels more vigorous and less depressed. It’s important to note that no studies have been conducted on the long-term effects of DHEA, so you should only use the supplement under a doctor’s supervision.

Paula Detwiller, All Vitamins Plus contributor

Health experts agree that breakfast is the most important meal of the day. It starts your metabolic “engine” and supplies energy to your brain and body. Some people have learned by experience to eat a better breakfast than others—one that powers them through the morning instead of leaving them irritable and hungry by 10 a.m.

September is Better Breakfast Month, a good time to examine what you’re eating in the morning and what it’s doing for you nutritionally. You may be surprised to learn, for example, that a bowl of oatmeal can do more for your overall health than a bowl of fortified wheat flakes.

What Makes a Better Breakfast?

Nutritionally speaking, the best breakfast foods come from nature, not from a factory. Look for whole foods that provide protein, fiber, and vitamins. Here are some “better breakfast tips” to help you optimize your morning meal:

• Oats contain more protein than any other cereal, almost no fat, and an array of vitamins and minerals. Oatmeal also has plenty of heart-healthy fiber, especially the steel-cut variety.
• Steer clear of sugary, processed breakfast foods such as frozen waffles, toaster pastries, doughnuts, and candy-flavored cereals. These amount to empty calories that can cause your blood sugar to spike, then plunge a short while later.
• Yogurt is a better breakfast alternative to milk. It enhances immunity by promoting intestinal health, helps build bones, lowers blood pressure, and may have anti-cancer effects. Greek yogurt has more protein that regular yogurt, and a smooth, creamy texture that makes it pleasurable to eat.  
• Top your yogurt or oatmeal with fresh fruit rather than granulated sugar or artificial sweeteners. Fruit has fiber to fill you up and regulate digestion and essential vitamins and minerals to boot. 
• Concentrated fruit juices can add a boost of antioxidant power to your morning and make a “hurry-up breakfast” a better breakfast. Black cherry, blueberry, or acai juices are good choices.

Is Tea a Better Breakfast Beverage?

The merits of coffee as a healthful breakfast drink are still subject to debate, but tea has widely-recognized health benefits. All teas are rich in polyphenols, which detoxify cell-damaging free radicals in the body.  Studies suggest that tea reduces the risk of heart disease and may even help prevent cancer. If you’re looking for a better breakfast beverage to warm your soul, you can find black, green, white, and oolong tea in hundreds of satisfying mixtures, many without caffeine.

 Paula Detwiller, All Vitamins Plus Contributor

According to a 2010 government study, 8.4% of children in the U.S. have been diagnosed with Attention Deficit Hyperactivity Disorder (ADHD), a form of developmental disability characterized by hyperactivity, inattention and impulsivity.

It’s back-to-school time—time for your kids to mentally depart from their summer vacations and focus on learning. That can be challenging for any child, especially when it still feels like summer outside. But for those with serious problems paying attention, it’s a very tough assignment.

Here are some typical behaviors associated children’s attention deficit:

• Has trouble sitting still
• Easily distracted
• Constantly in motion, touching everything in sight
• Has difficulty processing information quickly; becomes easily confused
• Often avoids tasks that require sustained mental effort
• Very impatient; often interrupts others
• Frequently acts without regarding to consequences

Diagnosis and Treatment of Children’s Attention Deficit

According to the National Institute of Mental Health, true ADHD is not easy to diagnose. A licensed health practitioner needs to collect information about the child’s behavior, overall health, environment, and diet. Other conditions need to be ruled out first, such as learning disabilities, depression, and hearing or vision problems.

Once a diagnosis is confirmed, parents dealing with children’s attention deficit can choose to put their child on a pharmaceutical drug, such as Ritilin, Adderal, or Focalin. These medications work well for many children, but do come with side effects. The most commonly reported side effects are sleep problems, decreased appetite, anxiety, and irritability. Less common side effects include personality changes (such as a lack of emotion), or developing “tics”—sudden, repetitive movements or sounds.

A Natural Approach to Treating Children’s Attention Deficit

In an effort to avoid the side effects of ADHD drugs—or the high cost, if one’s insurance doesn’t cover them—parents are increasingly turning to natural ADHD treatments. Some seek psychotherapy for their child. Some try to make changes in the child’s diet, such as cutting out sugar, caffeine, and dairy products; avoiding foods with artificial colors and MSG; and adding B Vitamins and Omega 3 fatty acids.

Yet another option is to treat children’s attention deficit with homeopathic and natural supplements designed to support a child’s ability to focus and concentrate. A key ingredient in many of these supplements is DMAE, a substance naturally produced in the brain which proponents like Dr. Nicholas Perricone say supports improved mental focus. Superfruits for anti-oxidant benefits and chamomile for calming effects are also commonly found in natural ADHD supplements, which come in child-friendly tablets, chewable wafers, soft gels, and liquid formulas.

Paula Detwiller, All Vitamins Plus Contributor

Summertime can be hard on your hair.  Sun and saltwater dries it out.  Humidity makes it frizz or go limp. And chlorine from the swimming pool can actually turn it green! All these factors makes it almost impossible to keep your healthy hair

What can you do to get that healthy hair back?

I remember “green hair syndrome” very well.  As natural blonds, my older sister and I often developed brassy, dull, greenish hair after long afternoons in the community pool. One summer my sister introduced me to a brand of shampoo specifically designed to remove chlorine from hair. As I recall, it removed my hair’s greenish tint but didn’t do anything to restore its moisture and shine. I looked like a scarecrow with straw hair.

That was 30 years ago. Today we have hundreds of hair-care products on the market to get us through summer without the scarecrow look. And thankfully, many of them are made with all-natural organic ingredients, so there’s no need to worry about absorbing toxins through our scalps.

For example, Aubrey Organics’ line of “normalizing” shampoos includes a substance that naturally removes chlorine, minerals and other impurities.  This helps to prevent discoloration of the hair. Instead of ingredients that sound like they came from a chemical lab they contain natural ingredients.  Some of these ingredients are soy protein, organic corn syrup, aloe vera, and shea butter.

Is your healthy hair thinning?

Did you know our hair typically grows faster in the summer? We’re outside in the fresh air, we’re more active. Our hair follicles tend to respond with an accelerated rate of growth.  But for those with alopecia (thinning hair) or male/female pattern baldness, hair growth is an uphill battle no matter what season it happens to be.

According to research, the trigger for alopecia is DHT, a powerful hormone that interrupts the normal growth of hair follicles. Theoretically, if you can block the action of DHT on hair follicles, you can stimulate re-growth of hair on the scalp. Many believe that all-natural supplements designed to block DHT can help to slow hair loss. Ingredients such as zinc, selenium, saw palmetto extract, and the root of a wild vine called Polygoni Multiflori are thought to have a beneficial effect on healthy hair re-growth.

- Paula Detwiller, All Vitamins Plus Contributor