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Stay Strong & Muscle On! 6 The steps to take now to maintain your strength, mobility and physical independence

TM The Nutrition Reporter Why it's so important to understand B-complex vitamins 10 and epigenetics

Through Thick & Thin 14 The best supplements to try now to prevent hair loss, for women and men

Healthy & Delicious Recipes Easy Buckwheat Crêpes 16

Greetings from Natural Grocers Welcome to the April edition of the Health Hotline! We’ve crossed the threshold of spring and entered a period of growth and regeneration… and pollen. If you are one of the millions who suffer through spring with a laundry list of miserable allergy symptoms, we have an article for you! “Nip Spring Allergies in the Bud” explains just why the body reacts the way it does to pollen and offers natural solutions to address the root cause of those annoying symptoms. And speaking of growth and regeneration, one of the most common questions we get asked here at Natural Grocers—by men and women—is how to stop hair loss. We’ve heard you and have an article especially for you folks on page 14. Finally, don’t miss the informative article on how to maintain muscle mass as you age—an important topic for anyone. And as always, you will find loads of amazing deals on the highest quality produce, grocery products, dietary supplements, and body care around.

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Printed on This periodical is intended to present information we feel is valuable to our customers. Articles are in no way to be used as a prescription for any specific person or condition; consult a qualified health practitioner minimum 10% for advice. The articles appearing in Health Hotline® are either original articles written for our use by doctors and experts in the field of nutrition, or are reprinted by permission from reputable sources. Articles may post consumer be excerpted due to this newsletter’s editorial space limitations. Pricing and availability may vary by store location. All prices and offers are subject to change. Not responsible for typographic or photographic errors. recycled fiber NIP SPRING ALLERGIES IN THE BUD By Lindsay Wilson Spring has arrived in all of her pollen-filled glory, and while many of you are enjoying the warm breezes and sun- drenched days outside, some of us are walking around in a cloud of pollen-fueled misery. Whether your symptoms include a sneezy, runny nose, itchy, watery eyes, a scratchy throat, sinus pressure, or headache (or maybe a miserable combination of all of the above), spring allergies are no fun. It’s tempting to reach for over-the-counter medications, but these can come with unpleasant and even dangerous side effects—drowsiness, dizziness, dry mouth and sinuses, headache, anxiety, heart arrhythmias, and hypertension—and do nothing to treat the underlying cause. These types of medications are also not recommended for children, pregnant or breastfeeding women, and for those with diabetes, cardiovascular disease, hypertension, and thyroid disorders. This spring, consider a new approach to nip allergies in the bud. NATURAL RELIEF… WITHOUT THE SIDE EFFECTS Allergies are an inflammatory Quercetin is a flavonoid found in certain fruits and vegetables like apples and onions immune response to a foreign that has been shown to inhibit the release of histamine and reduce the production invader, in this case, pollen. When of inflammatory molecules. Combine it withvitamin C, which also helps prevent pollen makes its way up your nose, histamine release and increases its detoxification.Try: 250-600 mg of quercetin, antibodies spring into action, stimulating three times daily and 2,000 mg daily of vitamin C daily. specialized cells called mast cells to Bromelain is an enzyme derived from the stem of the pineapple plant release histamine and an array of other that has been found to reduce the inflammation and swelling inflammatory molecules, leading to associated with allergies. It works by stimulating the those annoying symptoms. These acute production of anti-inflammatory prostaglandins symptoms are the most obvious, but the while simultaneously inhibiting the production reaction that caused them initiates a more of pro-inflammatory prostaglandins. complex allergic inflammatory response Try: 400-500 mg, three times daily. that can trigger a recurrence of Probiotics are known to play an integral symptoms many hours later and can part in the immune system, so it should lead to system-wide inflammation. come as no surprise that a number of strains This inflammation is also have been found to alleviate allergic symptoms. associated with an increased A review of published studies found that probiotics sensitivity to the allergen after repeated can modify the immune response to allergens in part by exposure and “hyper-responsiveness” to reducing the number of inflammatory molecules associated other irritants. The take-away? Work with allergic rhinitis, helping to ease symptoms. Try: toward reducing the inflammation Look for a supplement that contains a variety of strains, associated with allergies. including Lactobacillus acidophilus, L. casei, L. rhamnosus, Bifidobacterium longum, and B. lactis. STICK A NEEDLE IN IT STRESS LESS, Could acupuncture ease your allergy symptoms? An important element of Traditional Chinese Medicine, acupuncture SNEEZE LESS? uses tiny needles to balance the flow of energy through the body Feeling stressed out? It may be making your allergy (chi). It is commonly used to treat everything from pain to infertility, symptoms worse. A study published in the Annals and now research is finding that it can also be an effective tool in of Allergy, Asthma & Immunology found that hay combating the symptoms of seasonal allergies. A recent review fever sufferers who reported higher stress levels of the research, including 13 randomized controlled trials and experienced more allergy flare-ups over two 12-day 2,365 patients, found that those receiving acupuncture for their periods. “Stress can cause several negative effects allergies had a significant reduction in nasal symptoms, a lesser on the body, including causing more symptoms need for medication, and lower serum levels of immunoglobulin for allergy sufferers,” allergist and lead researcher E (IgE), an antibody associated with allergic reactions. Amber Patterson, MD said. 4 Country Life® Country Life® 100% Vegan Protein Chocolate or Vanilla Realfood Organics Realfood Organics Women’s Daily Your 1 Daily

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Visit Us at NaturalGrocers.com All items are available while supplies last. Offers valid April 1, 2016 through May 7, 2016 Good Nutrition is Critical A nutrient-dense diet built on a variety of quality proteins, healthy fats, and plenty of STAY STRONG fruit and vegetables is the foundation for good health throughout life, but becomes critically important for building and maintaining muscle as we age. Eating a well-rounded diet will ensure & MUSCLE ON that you get enough protein and other nutrients necessary for muscle health. Sustaining a The steps to take now to maintain your healthy diet may become more of a challenge strength, mobility and physical independence as we grow older, but whether it’s a busy By Jack Challem schedule that leaves little room for preparing healthy meals, the inability to make your own nutritious meals, or simply a loss of appetite, it osing physical independence may be the hardest part is important to make good nutrition a priority. of aging. Caring for an elderly parent who has lost L Of the three macronutrients (fats, their independence can be equally as hard. Sarcopenia, carbohydrates, and protein), protein is the most important for muscle tissue or age-related loss of muscle mass and strength, can growth and repair. Some research suggests that the recommended dietary lead to frailty, falls, and broken bones—and is one of the allowance for protein (0.8 grams per kg of body weight; for a 140-pound leading causes of loss of mobility and independence in woman this translates to about 51 grams/day) may not be enough to older adults. Whether you are in your 40s or maintain muscle mass in people 55 and older. A recent review published in 50s and just beginning to experience a the journal Osteoporosis International suggests that a protein intake of 1 to 1.2 grams per kg of body weight is more optimal for older adults (64-77 bit more flab than muscle, or moving grams/day for a140-pound woman). into your 60s or 70s and need a little When choosing proteins, it is important to consider whether or not it is a extra support, by taking an integrated “complete” protein, one that contains an adequate proportion of all nine approach that includes nutrition, essential amino acids (those that cannot be made by the body and must be exercise, and supplementation obtained from food). Animal products provide the highest quality complete you can build and maintain protein, and the best sources include pastured and naturally-raised meat, muscle to better your chances pastured eggs, and pastured dairy, including whey protein. Plant sources of an active and independent like legumes can contribute to total protein intake, but it should be noted that most are not complete proteins—that is, they do not contain the nine life down the road. essential amino acids in adequate ratios or concentrations, and must be From around age 30 combined with other foods to ensure the right balance. Eating a natural onward, we begin to lose foods diet that includes a variety of complete, high-quality proteins, in 3 to 8 percent of muscle addition to plenty of plant foods, will ensure that you are getting the nutrients you need to support muscle growth and maintenance. mass each decade—which accelerates sharply after age 60, and more so after 70. Poor nutrition and Strength Training is Key lack of physical activity Exercise, especially strength-training exercise, is key in building and maintaining hastens the progression, muscle mass and strength, coordination, so eating sufficient protein and balance, while physical inactivity is an and nutrient-dense foods underlying factor in the development of and regular physical activity sarcopenia. A number of studies also have are vital. In addition to good found that physical activity amplifies the nutrition and exercise, a benefits of muscle-building supplements. If you’re relatively young, it is important number of dietary supplements to start building your muscle reserve now. have been shown to maintain The more muscle you have by the age of muscle synthesis and reduce 30, the more likely you’ll limit your age- muscle loss related to aging. related muscle loss. But it’s never too late to Muscle loss starts in middle develop a regular routine of strength training age—get ahead of the game exercise—studies have found that strength training for 45 minutes, two to three times a and start building muscle week, increases muscle mass, strength, and mass now. Prevention is power and promotes other physical activity, easier than treatment. 7 even in the very old and frail. And the exercises need not be intense; their anti-inflammatory effects. Researchers at the Washington most studies have focused on simple movements such as knee University School of Medicine in St. Louis, Missouri, conducted a study extensions and gentle seated weight lifting. Start slowly. A light set of with 60 seniors, 60 to 85 years of age, who were given either omega-3 hand weights is a good place to start, but as evidenced in the studies, supplements or placebos each day for six months. The omega-3 you can use your own body weight as resistance. Once you feel supplements provided 1,860 mg of eicosapentaenoic acid (EPA) and stronger, begin to include other activities, such as regular walking, using 1,500 mg of docosahexaenoic acid (DHA). They underwent several a rowing machine or exercise bike, yoga, or tai chi. With improved muscle measurements of muscle mass and strength at the beginning and end mass and strength, you are less likely to become frail or experience of the six-month study. Lead researcher Bettina Mittendorfer, PhD, physical limitations that can ultimately affect your independence and reported that the omega-3s “slows the normal decline in muscle mass quality of life. and function in older adults and should be considered a therapeutic approach for preventing sarcopenia and maintaining physical independence in older adults.” Optimize Muscle Mass with Supplements Vitamin D. Most people think of vitamin D simply in terms of bone health, BCAAs. BCAAs, or branched-chain amino acids, consist of three but it is proving to be just as important in muscle health. Researchers essential amino acids—leucine, isoleucine, and valine—that are vital for in Brazil asked 160 postmenopausal women who had a history of falls muscle production and suppressing the breakdown of muscle. Their during the previous 12 months to take either 1,000 IU of vitamin benefits increase when combined with several other amino D or placebos for nine months. By the end of the study, acids, specifically alanine, aspartate, and glutamate. women taking vitamin D supplements benefited from Another option is a multi-amino acid supplement a 25 percent increase in leg muscle strength. containing the nine essential amino acids. Studies Women taking placebos had an almost 7 percent have found that amino acid supplements decrease in muscle strength. The researchers stimulate muscle production in both older wrote that vitamin D provided a “significant and younger subjects. A study of seniors, protective factor against the occurrence reported in the American Journal of of sarcopenia, with significant increases Cardiology, found that daily multi amino in muscle strength and control of acid supplements led to significant progressive loss of lean [muscle] mass.” increases in muscle and strength after as little as six months. Try 4 grams of Several studies have found that BCAAs or 8-10 grams daily of a multi- vitamin D supplementation reduces amino acid supplement. the likelihood of falls. Researchers at the Wake Forest School of Medicine, Leucine. Of the BCAAs, leucine may North Carolina, analyzed vitamin D be the most important because it levels in 2,099 people and tracked plays a critical role in converting them for a total of six years. At the protein to muscle. A Dutch study beginning of the study, two-thirds found that leucine supplements (3 of the subjects—elderly men and grams/d) helped increased muscle women—were either marginally synthesis in older men almost to the deficient or had clear cut deficiencies same level as in young men. According of vitamin D. People with low vitamin to an article in Clinical Nutrition, leucine D levels had about a 30 percent increased muscle even when combined greater risk of having some physical with a low protein diet. Other research limitations and almost twice the risk of has found that leucine-rich amino acid disability, compared with people who had supplements lead to more muscle production higher vitamin D levels. Three of every four immediately after moderate exercise. And Americans are deficient in vitamin D, and seniors another study, published in the American Journal have a particularly high risk of deficiency because of Clinical Nutrition, found that leucine supplements they spend a lot of time indoors and away from the countered muscle loss during 14 days of bed rest. Try 1 vitamin D-promoting benefits of sunlight. Try 2,000 to to 4 grams daily. 5,000 IU daily. Whey protein. Derived from dairy, whey protein is available as a powder Losing muscle mass, and the resulting frailty and disability that can to mix in drinks and shakes. It is one of the best sources of branched- come with it, can be a devastating blow to your independence. But the chain amino acids (BCAAs), particularly leucine, which is especially research shows that severe muscle loss doesn’t have to be inevitable important in synthesizing muscle. It is quickly absorbed and utilized by with aging. While eating habits and exercise are fundamentally the muscles, giving them the food they need to stop muscle breakdown important, so are the supplements that research has shown to enhance and shift to growth and repair and can be a good option for those who muscle mass and strength, regardless of age. With a comprehensive have a hard time getting sufficient amounts of high-quality protein from routine that includes all of these components, you can optimize your their regular diet. muscle mass, supporting strength, mobility, and overall health and Omega-3s. The omega-3s might protect against muscle loss through wellbeing, well into your golden years.

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by Jack Challem who didwho not pregnant. become The researchers noted significant women pregnant became who season, during thedry and 20women women pregnant became who during their nation’s rainy season, 83 Hygiene &Tropical Medicine, and her colleagues studied 84Gambian In one study, Paula Dominguez-Salas, PhD, theLondon of of School nutrition is it when comes to regulating genes. thefunctioning of studies epigenetics of have provided clues to just how powerful individual physical differencesgrow. they as And recently, human on twins has found that epigenetic changes account for many their of roles regulating in genes through epigenetics. human Some research Animal studies have clearly shown that some Bvitamins play major which can attach to genes their programming. and modify methylation. theBvitamins Someof are precursors to “methyl groups,” influencethe epigenetic throughgenes regulationa processcalled of Specifically,thevitamins, B several of along with a few other nutrients, epigenetic software, including hormones, toxins, and diet. actually function. And there are agreat many factors that influence our software. Epigenetics influences of the fine tuning how our genes our computer hardware, to speak, so epigenetics is our modifiable epigenetics, asubspecialtygenetics. in thefield of our genes If are In the1990s, researchers to started gain aclearer understanding of 1953. our genes thought people as discovered was structure of the when in adapt to changing situations. In other words, things aren’t as permanent ourwhile genetic may code permanent, be our allows biology genes to determine much about us, such as our skin, hair, and color. eye But 20,000 or genes so from our parents and other ancestors. These genes Most people understand alittle about genetics—that we inherit , 2014;144:861-867. WHY IT’SSOIMPORTANT TO UNDERSTAND TO AND “EPIGENETICS” B-COMPLEX VITAMINS

Stressed by work or life at home? A new study has found that eating a tiny bit dark of chocolate can reduce both feelings and biochemical markers stress. of Petra H. Wirtz, PhD, and her colleagues at the University of Bern,of Switzerland, recruited 65 healthy men, ages 20 to 50 years, for the study. The research fundedwas inpart by the Swiss and Cocoa Chocolate Foundation. Thirty-onethe subjects of received 50grams (a little less than 2 ounces) a 72-percent of dark chocolate, while 34 subjects received the same amount a look-a-like of fake chocolate. The researchers took blood and saliva saliva chocolate. and fake blood took The researchers samples for later analysis, and two hours later the subjects underwent a psychosocial stress test. The test included a mock job interview and a mental arithmetic task in front of an audience.of Another and blood saliva sample was taken one hour afterthe stress test. RESEARCHERS FIND THATRESEARCHERS ANTI-STRESS EFFECT CHOCOLATEHAS AN firsttrimester had childrenwith a lower asthma. risk of relatively large amounts vitamin B12and dietary choline of during the After analyzingthedata, Trivedi that reported motherswhoconsumed children, 21percent were with asthma diagnosed at age seven. during their first secondandtrimesters pregnancy. of their 1,052 Of Trivedi and colleagues calculated theB-vitamin intake 1,052women of methylation, and children’s later asthma. risk of studied the relationship Bvitamin between intake during pregnancy, Michelle Trivedi, MD, Massachusetts of Hospital, General Boston, differentgroup researchers of did. implicationsthe epigenetic those changes, of a Although Dominguez-Salas did not study methylation. and vitamins season, had lower they B levels of conceived thedry at of thepeak six genes. In contrast, women when and methylation higher levels of in had higherseason intake Bvitamins of conceivedwho therainy at of thepeak Dominguez-Salas reported that women “methylation” genes. number small a in of the different amountsvitamins B of affected differentseasons, measured they howand differencesB-vitamin in intake the during presented at the American ThoracicSociety International Conference, San Diego,Calif., May 2014. Shiman S, et al. Maternal methyl donors intake dietary of in pregnancy asthma and at childhood 7years. Abstract #54675, human epialleles. metastable of Communications Nature References: Dominguez-Salas P, Moore SE, BakerMS, et al. Maternal nutrition at conception modulates DNA methylation

Levels of several stressLevels of markers, including cortisol, epinephrine, and adrenocorticotropic hormone (ACTH), increased in participants. all However, people who had consumed the dark chocolate experienced a reduced stress response. response. Wirtz wrote that the dark chocolate reduced the adrenal gland’s “stress reactivity.” The dark chocolate contained 125 mg of an antioxidantof flavonoidknown as epicatechin, while the placebo chocolate chocolate epicatechin, placebo the while contained none. Reference: Wirtz PH, von Kanel R, Meister RE, et al. Dark chocolate intake buffers stress reactivity in humans. of College the American of Journal Cardiology,

2014: doi 10.1016/j.jacc.2014.02.580. , 2014: doi 10.1038/ncomms4746. Trvedi M, Sharma S, Rifas- Quick Reviews of Recent VITAMIN D SUPPLEMENT BENEFITS Research

PATIENTS WITH HEART FAILURE Inflammation increases vitamin B6 needs Ejection fraction refers to the amount of blood the heart pumps blood levels of vitamin D ranging from about 12 to 20 ng/mL. The use of vitamin B6 and other B vitamins with each beat. For example, an ejection fraction of 60 means that 60 Vitamin D3 was administered as a single oral 600,000 IU dose, with in the treatment of arthritis and other percent of the blood in the heart’s left or right ventricle is pumped additional 100,000 doses at the 10th and 20th week of the study. The inflammatory diseases goes back to at out. doses averaged out to the equivalent of 4,000 IU daily. least the 1980s. In a study at the University In people with heart failure, the ejection fraction is below 55, which of Bergen, Norway, researchers analyzed By the end of the six-month study, the patients receiving vitamin levels of pyridoxal-5-phosphate (PLP) is often referred to as a percentage. Some drugs, as well as coenzyme D had a 6.71 percent improvement in their ejection fraction, while and various inflammatory markers in Q10 (CoQ10), can improve the ejection fraction of people with heart those taking placebos had a 4.3 percent decrease. In addition, 3,088 subjects. They found that chronic failure. patients taking vitamin D had an average seven point decrease in inflammation led to an increase in the Vitamin D levels are typically low in patients with heart failure, so their systolic blood pressure, from 129 to 122 mm Hg. body’s breakdown of vitamin B6. The Andrea Dalbeni, PhD, and his colleagues at the University of Verona, Reference: Dalbeni A, Scaturo G, Degan M, et al. Effects of six months of vitamin D supplementation in patients with vitamin plays roles in more than 100 heart failure: a randomized double-blind controlled trial. Nutrition, Metabolism & Cardiovascular Diseases, 2014: doi: Italy, conducted a small study in which 23 chronic heart failure 10.1016/j.numecd.2014.02.015. enzymatic reactions, including the patients received vitamin D or placebos over six months. When the formation of neurotransmitters. Ulvik A. American Journal of Clinical Nutrition, 2014:100: study began, all of the patients were deficient in the vitamin, with 250-255. Gluten-free diet may prevent type-1 diabetes Researchers at the Rigshospitalet in Copenhagen, Denmark, fed pregnant GUT BACTERIA laboratory mice either a standard diet or a ... “mothers who gluten-free diet. The mice continued to eat their respective diets during lactation. The gluten-free diet resulted in a significantly consumed relatively ESSENTIAL FOR lower incidence of type-1 diabetes and insulitis, the latter a prelude to diabetes. The gluten-free diet led to changes in large amounts of dietary the animals’ gut bacteria and a reduced NORMAL IMMUNE inflammatory immune response. vitamin B12 and choline Hansen CHF. Diabetes, 2014: doi 10.2337/db13-1612. Inflammatory molecule during the first trimester SYSTEM FUNCTION influences glucose Interleukin-6 (IL-6) is generally considered pro-inflammatory, but like so many other had children with a natural compounds in the body, it has multiple roles. Apparently it plays an lower risk of asthma.” important role in regulating blood sugar. In a study conducted at Laval University, Canada, researchers studied an omega-3 byproduct known as protectin DX. Protectin DX stimulates the release of IL-6, which apparently plays a role in regulating Although some bacteria can be deadly, most of them are actually good for our blood sugar levels. IL-6 sends signals to the health. liver to lower glucose production and also tells muscles to boost their glucose uptake. “The vast majority of our interactions with bacteria are symbiotic in nature, White PJ. Nature Medicine, 2014: doi 10.1038/nm.3549. consisting of colonization by a complex and diverse microbiota that inhabit humans for life,” wrote Sakis K. Mazmanian, PhD, and his colleagues in the Soft drinks increase journal Cell Host & Microbe. “Rather than causing inflammation, commensal risk of stroke microbes largely direct beneficial immune functions and often engender Researchers at the Karolinska Institute in health.” Sweden analyzed data on 68,459 men and In a series of experiments with laboratory mice, Mazmanian showed just how women who ranged from their mid-40s crucial normal gut bacteria are for revving up the immune system to fight to early 80s in age. Over 10 years of follow infections. up, 3,510 cases of stroke were reported. The researchers found that people who had In one of the experiments, Mazmanian compared mice born without gut consumed two or more servings of soft bacteria to mice that had normal gut bacteria. The animals missing gut drinks daily had about a 20 percent greater bacteria had fewer innate immune cells—the types of white blood cells that risk of suffering a stroke. Larsson SC. Journal of Nutrition, 2014: doi 10.3945/ immediately go into action to fight infections. jn.114.190546. Next, Mazmanian exposed the mice to Listeria monocytogenes, a potentially deadly type of bacteria. The normal mice survived, but those lacking gut Low vitamin D linked to bacteria died. prostate cancer Finally, the researchers gave antibiotics to the healthy mice, while at the same Researchers from Northwestern University time injecting them with L. monocytogenes. Antibiotics destroy both good and in Chicago analyzed vitamin D levels and the risk of aggressive prostate cancer in pathogenic species of bacteria. The antibiotics reduced the ability of the mice to 667 men. They reported that vitamin D fight the infection. deficiency was associated with a greater Reference: Khosravi A, Yanez A, Price JG, et al. Gut microbiota promote hematopoiesis to control bacterial infection. Cell Host & Microbe, 2014;15:374-381. risk of being diagnosed with the aggressive form of the disease. Murphy AB. Clinical Cancer Research, 2014;20:2289-2299. 12 Niman Ranch® Mary’s® Applewood Smoked Uncured Bacon Non-GMO Whole Chicken • Free Range Perfectly smoked • Air Chilled flavor is delicious with • No Water Added eggs, in wraps, on • 100% Vegetarian Fed salads or with lettuce • Raised Without Antibiotics & tomatoes for a BLT. or Added Hormones

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Visit Us at NaturalGrocers.com All items are available while supplies last. Offers valid April 1, 2016 through May 7, 2016 the enzyme 5-alpha-reductase, which converts the hormone testosterone to dihydrotestosterone (DHT). It is DHT that is believed to be responsible for shrinking the hair follicles, so THROUGH many treatments are focused on blocking 5-alpha-reductase in an attempt to stop the conversion of testosterone to DHT. While this approach has been somewhat successful for men, it generally isn’t as effective for women, leading some to suggest that female pattern hair loss should not be categorized as androgenetic alopecia. But DHT isn’t the only hair loss theory out there. Another theory that has emerged from the research is the notion that hair follicles are susceptible to oxidative damage & and inflammation, both of which appear to contribute to hair loss. DHT may still play a role, as it appears that oxidative stress facilitates the entry of DHT into the cells and promotes 5-alpha-reductase enzyme activity and higher DHT formation. Broadening our understanding of the possible causes of hair loss helps to more effectively treat it, especially in cases when THE BEST SUPPLEMENTS TO androgens don’t overtly appear to be the cause. After you rule out and/or address other causes, such as medication use or hormonal imbalances, start with these basic TRY NOW TO PREVENT HAIR nutrients that are appropriate for anyone suffering from hair loss. LOSS, FOR WOMEN AND MEN • Nutrient deficiencies such as zinc, selenium, biotin, and By Heather Pratt, MNT vitamin C can all result in hair loss. A high potency multi vitamin and mineral supplement is a good way to help ensure f your bouffant isn’t as big, or your pompadour not as poufy I you are getting all the vitamins and minerals you need to grow as it used to be you might be one of the 21 million women or healthy, full hair. 35 million men suffering from hair loss. And while there is no physical harm in losing your mane, in a culture that values youth • Since oxidative stress is an emerging factor in the hair loss and appearance, it can be emotionally devastating. Unfortunately process, getting adequate antioxidants may help to protect the treatment options can be equally devastating: drugs with the hair follicle from damage and preserve its function. undesirable side effects, painful (and pricey) procedures, and Antioxidants that may have hair specific protective actions promises of easy fixes that just don’t work. But the answer may be include: EGCG found in green tea, mixed tocotrienols as simple as giving your body extra nutritional support. So before (members of the vitamin E family), the amino acid N-acetyl you commit yourself to the dreaded comb-over, or expensive cysteine (NAC), proanthocyanidins (found in grape seed extensions or hair plugs, consider some nutritional approaches to extract and Pycnogenol), vitamin C, vitamin E, and lycopene. preserve the hair you’ve got, and possibly regain some of what’s • Supplements that reduce inflammation throughout the body, been lost. and specifically in the hair follicle, may also help to preserve Part of the reason that hair loss can be so difficult to treat is hair and promote hair growth. The omega-3s found in fish oil that there are so many possible causes. Thyroid problems, low- are a good starting place, but you might also want to consider calorie dieting, nutrient deficiencies, stress, prescription drugs, adding some gamma-linolenic acid (GLA) to the mix (from hormone imbalances, and an autoimmune condition known blackcurrant seed, evening primrose, or borage oil) to further as alopecia areata can all cause hair loss. But the majority of reduce inflammation and support hair growth. One study adults who experience hair loss are likely to be diagnosed with found that 62% of women who took a combination of fish oil androgenetic alopecia, or hereditary hair loss, believed to be (460 mg), blackcurrant seed oil (460 mg), vitamin E (5 mg), driven by androgens (male hormones). In men this type of hair vitamin C (30 mg), and lycopene (1 mg) daily for six months loss is likely to show as male pattern baldness or thinning of saw an increase in their hair density, while 90% reported a the hair line and crown, while in women it is mostly likely to decrease in overall hair loss. be diffuse thinning over most the scalp. In either case the hair • Polygonum multiflorum, also known as Fo-ti or He Shou follicles begin to shrink, which shortens the life cycle of the hair Wu is a Chinese herb with a long reputation as a hair growth and leads to shorter, thinner hair. Eventually the hair follicle will promoter. It appears to work by increasing the cells that stop growing hair entirely, leading to baldness. The real question produce hair and encouraging the existing hair cells into though, is why does this happen? the growth phase. It also contains compounds that act as Much of the research on androgenetic alopecia has focused on antioxidants to help work against oxidative stress. For the Ladies Losing Their Locks If you’re a woman facing female pattern hair loss, it is critical Early Hair Loss May Be an Early to delve further into the possible cause, since it may not be androgen dependent. Even if hair loss is not androgen driven, Warning Sign of Cardiovascular Disease it may still be hormone related. For instance, women are far If you suffer from hair loss it might be an early warning more likely to experience thyroid problems than men, and dry, thinning hair can be a symptom of low thyroid function. Women sign of more serious issues. A large meta-analysis including may also lose hair from the hormonal imbalances that come nearly 37,000 men found vertex balding (hair loss on the with polycystic ovary syndrome (PCOS), so it is important to get crown of the head) to be associated with coronary heart a thorough check of your hormones and take steps to balance disease. Several other studies have found that both males them naturally. Iron is essential for good follicle health and hair and females with androgenetic alopecia are more likely growth, but many women, especially those of childbearing age than their normal hair counterparts to have signs of an who are regularly menstruating, have chronically low levels. increased risk of cardiovascular disease, such as elevated The hair follicles contain ferritin, the storage form of iron, and triglycerides, cholesterol levels, and blood pressure. They are low levels can lead to loss of hair growth, and dry, brittle hair. also more likely to have elevated glucose levels, and increased Have your serum ferritin concentrations checked to rule out insulin levels, both signs of metabolic syndrome (a.k.a. iron deficiency, and take an iron supplement if your levels are prediabetes). The connection between cardiovascular disease low (levels between 50-70 ng/mL are required for adequate hair and metabolic syndrome is well recognized, but exactly growth). how hair loss fits in is less clear. One plausible theory is that the blood vessels that supply the scalp with nutrients and oxygen can also become clogged and calcified in the same way other blood vessels can. Without proper blood supply, Is Your “Healthy” Diet Causing Hair Loss? the scalp doesn’t receive the nutrients it needs and isn’t able to clear away the things it doesn’t need, like toxins and Much of what we know about hair loss and nutrition comes excess hormones. While we still have more to learn about the from what we have learned from people who are starving, connection, those suffering from early hair loss may want to such as those without access to adequate food, and those consider taking proactive steps to protect their hearts as well with eating disorders, in other words, those with severe as their hair. nutritional deficiencies. In these instances it is well known that the hair may become thin, lose its color, or stop growing altogether. But what is less recognized is that often the diets For the Dudes Whose Dos Are Disappearing we deliberately undertake with the best of intentions can negatively affect the growth and thickness of our hair. Diets If you are a male and experiencing typical male pattern hair loss, that severely limit or restrict any of the macronutrients there are many natural products that are recognized for blocking (protein, fat, or carbohydrates) or severely restrict calories the 5-alpha-reducatse enzyme and thus the formation of DHT. aren’t able to deliver the nutrients and energy the body needs Most of these have been researched for their effects on benign to grow healthy hair. prostatic hyperplasia (BPH), in which DHT is believed to be the hormone responsible for the cell growth that leads to prostate Even with adequate calories some diets may still lead to hair enlargement. Of all of these options saw palmetto is the only loss. For example, protein is essential to normal hair growth one that has had specific research performed on its effects on and people on low-protein diets are more likely to notice hair loss. In one small study 60% of the men taking saw palmetto negative changes in their hair. Very low-carbohydrate diets combined with beta-sitosterol (a compound naturally found in may also affect the hair because they can cause the thyroid to saw palmetto) experienced improvement in their hair loss. slow down, which will also result in decreased hair growth In Sum... and thickness. If you’ve recently made big changes to your diet and find your hair is not what it used to be, you might As distressing as hair loss can be, remember that stopping want to take a closer look and make sure you are getting its progression can take some time. Even the most popular enough calories and nutrients. Should you find that your diet prescription products take months to see noticeable benefits. isn’t supporting healthy hair growth, this type of hair loss is Dietary supplements are no different, as it takes time to build usually easily restored once the deficiency is corrected, and optimal levels, so plan to take your supplements of choice for at you’ll likely have gained valuable insight into the type of diet least three to four months to determine if you’ve found the right that is right for your body. combo. While the causes can be varied, extra nutritional support can often be the missing link in addressing hair loss.

References available upon request.

Visit Us at NaturalGrocers.com All items are available while supplies last. Offers valid April 1, 2016 through May 7, 2016 16 HEALTHY & DELICIOUS RECIPES

Easy BREAKFAST Buckwheat Crêpes du Jour Makes about 15 - 20 crêpes, depending on the size of We all look forward to leisurely mornings off, easing into the day with the skillet a slow breakfast shared with family. But all too often those breakfasts center on carb and sugar-heavy pancakes or waffles, drowned in syrup. Think of crêpes as delicate pancakes that can be made either sweet or savory, While comforting and delicious, it isn’t a healthy way to start the day depending on what you choose to fill them with. For a sweet twist, try whipped coconut and can set you up for unstable blood sugar, crankiness, and cravings. milk and dark chocolate ganache (simply melt equal parts dark chocolate and heavy The good news is that you don’t have to deprive yourself or your family! cream over low heat). For a savory option, fill them with sautéed onion, baby spinach, These crêpes will satisfy your craving for a “sweet” breakfast (or savory, peppers, and mushrooms and top with an over-easy egg. Crêpes keep well in the if that’s what you prefer), while providing you with protein, fiber, and refrigerator—make enough so you will have leftovers for the week. Simply stack cooled the energy you need to power through your day. Rather than relying crêpes and wrap in plastic wrap. Reheat for a few seconds in the microwave before on processed white flour, we use fiber-rich buckwheat flour, a grain- adding the fillings of your choice. free and gluten-free option, and one that is rich in minerals, including Visit www.naturalgrocers.com for more sweet and savory filling ideas! magnesium. The whey powder and eggs provide an extra protein punch. 1 cup NG bulk buckwheat flour Whether you make them sweet or savory, these crêpes deliver on both 1/4 cup NG bulk whey protein flavorand nutrition! Despite its name, 1 tablespoon NG bulk coconut sugar buckwheat is not (omit if making the savory version) related to wheat. This 1 tablespoon matcha powder (optional, relative of rhubarb provides an antioxidant boost) is actually a seed, 1/4 teaspoon NG bulk sea salt making it a great 3 NG pastured eggs gluten-free option! 3/4 cup unsweetened almond milk 1 1/4 cup water 1/4 cup melted coconut oil, plus additional for skillet Sweet crêpes Warm the oven to 200º F and line a baking sheet with foil. with whipped coconut milk and In a medium bowl, sift together the buckwheat flour, whey protein powder, dark chocolate coconut sugar, matcha powder (if using), and salt. Whisk dry ingredients until ganache. well combined. In a large bowl, whisk together eggs, almond milk, water, and coconut oil until well combined and just slightly frothy. Add dry ingredients to wet, whisking until well combined. Warm a small amount of oil over medium heat in a 6-8-inch skillet. Add about 3 tablespoons crêpe batter (or enough to cover the bottom of the pan in a thin layer) to the hot skillet and tilt to coat bottom. Cook until the crêpe releases from the pan to flip easily, about 1 minute. Flip and cook other side until done, about 30 seconds. Depending on your stove, you may need to reduce the heat to prevent burning as you cook the crêpes. Repeat until all batter has been used, adding a small amount of oil in between each crêpe if necessary. To keep the cooked crêpes warm, place them on the foil-lined baking sheet and place in the Savory crêpes preheated oven. with sautéed Fill crêpes with your choice of sweet or savory fillings. onion, red pepper, mushrooms, and spinach. 17 Peace Cereal® Cascadian Farm® Select Cereals Organic Cereals or Granolas ''CEREALCEREAL''OUSLYOUSLY

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*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.