Health Foods

Urinary tract infections (UTIs) can be common for many children. They occur when bacteria travel into the urethra (i.e., the tube that connects to the bladder) and multiply. Children, and in particular girls, have shorter urethras which make it easier for bacteria to travel through and attach to the bladder. Normally, urine is sterile, meaning it does not contain any bacteria. However, bacteria from the anus can find their way into the urethra and cause a UTI—the bacteria E. coli is most often the cause of urinary tract infections. Symptoms  Depending on your child’s age, it may be difficult to tell when a UTI has developed. Usually, the bacteria will cause swelling and irritation in the bladder and urethra. This leads to the following symptoms: » Belly pain  » Pain and/or burning with urination  » Having to pee frequently (sometimes it’s just a few drops) » Fever » Foul-smelling urine  » Cloudiness or blood in the urine » Back pain (this can be an indication of a more severe  infection) In babies, symptoms of a UTI are similar to those of other infections, including fussiness, crying, and fever. Babies may also experience blood in the urine. Prevention If your child suffers from chronic UTIs, prevention is key to breaking the cycle; good hygiene especially for females is vital.  Top 4 UTI Prevention Tips Do not use any soap in and around the urethra and vulva for females; water alone is best for cleaning. Do not use any harsh or fragranced soaps for males.  After using the washroom, females should wipe from front to back (not back to front). This will prevent the spread of E. coli to the urethra. Wear breathable underwear, preferably cotton.  Do not hold your pee - holding it can allow bacteria to more easily grow within the bladder. Diet also plays a role in the prevention of UTIs. Studies show that no particular diet causes UTIs on its own, but certain foods can affect the health and environment of the bladder, making it more susceptible to UTIs. Food and beverages linked to an increase in UTIs: » Sugary beverages » Meat (particularly poultry and pork) can increase the acidity  of the bladder, which provides a better environment for bacteria to grow Bladder irritants to avoid during an infection: » Coffee and tea » Artificially-sweetened beverages  » Carbonated beverages Bladder irritants are not linked directly to an increase in UTIs, but they can increase discomfort and even cause symptoms similar to a UTI. Cutting out certain foods can be difficult, especially with your little ones. The great news is that you can also add food and drinks to their diet to help in prevention.  Foods That Help Water - This should be the main source of hydration for our little ones. Breastfeeding - Studies show that breastfed infants have a 50 percent lower risk of developing UTIs compared to non-breastfed infants. Unsweetened 100% cranberry juice - Cranberries contain certain molecules that block bacteria from being able to attach to the bladder and urethra, which reduces the risk of developing a UTI by 20 percent.5 Try sweetening it yourself with a little bit of honey or maple syrup, and dilute it with water to make it more palatable.  Freshly-squeezed berry juice - Just like cranberries, other berries (like blueberries) contain the same molecules that prevent bacteria from attaching to the bladder. Fibre - People who consume high-fibre diets, which improve constipation, are less likely to develop a UTI. This is partially because constipation increases the risk of UTIs. Examples of fibrous foods include apples, berries, avocados, broccoli, peas, sweet potatoes, lentils, chia seeds, flax seeds, chickpeas, and brown rice.  Diagnosis If you suspect your child has a UTI, please consult a medical professional immediately. Getting treatment as soon as possible will help minimize the severity of the infection. Your doctor may diagnose a UTI by assessing symptoms and testing a urine sample for bacteria.  Treatment If it turns out your child has a UTI, the best course of action is to consult your family doctor, pediatrician, or a walk-in clinic to assess the need for antibiotics. The prompt introduction of antibiotics will allow for clearance of the bacteria from the bladder before the infection spreads further down the urinary tract. In addition, drinking lots of water can help flush the bacteria out of the bladder.If you are concerned about the side effects of antibiotics, these can be addressed with a visit to your medical or naturopathic doctor. The most common side effects are loss of appetite, nausea, vomiting, diarrhea, headache, dizziness, and allergic skin reactions.You may consider adding a probiotic to help mitigate these side effects. Supplementation Probiotics - Lactobacilli-type probiotics are dominant in the bladder. Studies show that taking probiotics can reduce recur ...

Paleo Granola This granola with coconut yogurt and berries is the perfect breakfast to help you get back on track after the holidays. It’s quick and full of healthy fats and protein to keep you satiated all morning long. It’s also grain-free, making it an excellent option for those following a paleo diet. Ingredients » 1 c cashews» 1 c walnuts» 1⁄2 c pumpkin seeds» 1⁄2 c coconut flakes» 1 Tbsp cinnamon » 1⁄2 tsp salt» 1/3 c melted coconut oil» 1⁄4 c maple syrup (use sugar-free syrup to make this recipe ketogenic) Instructions 1. Add cashews, walnuts, pumpkin seeds, salt, cinnamon, and coconut flakes to a food processor and pulse for 30 seconds. 2. Add coconut oil and maple syrup to the nut mixture, stirring well until all the ingredients are evenly incorporated. 3. Spread evenly on a baking pan lined with parchment paper and bake at 375°F for 20 minutes, stirring halfway through cooking time. 4. Let cool for 10 minutes before breaking the granola into clusters. Collagen Power Balls These delicious, fibre-rich collagen balls make for the perfect mid-day snack. They include extra protein in the form of collagen and hemp seeds to help you reach your daily protein goals, plus a hefty serving of chia seeds as a source of dietary fibre. Ingredients » 2 c quick rolled oats» 1⁄4 c chia seeds» 1⁄4 c hemp seeds» 1⁄4 c nut butter of choice» 1⁄4 c collagen protein powder» 1/3 c pitted dates, soaked in hot water » 1⁄4 c melted coconut oil» Flaky sea salt» Mini chocolate chips, pumpkin seeds (optional) Instructions 1. Add all ingredients (except the chocolate chips) to a food processor and pulse until a sticky dough forms. 2. Stir in the chocolate and seeds (if using) and roll into 1-inch balls to keep in the fridge or freezer. Roasted Garlic & Cauliflower Dip This dip takes full advantage of local produce available through the winter. Serve with your favourite seed crackers and crudites or use it as a spread on wraps and sandwiches. Ingredients » 1 head cauliflower, separated into florets» 2 large shallots, chopped» 2 Tbsp olive oil» 2 heads of garlic» 1/3 c tahini » 1/3 c pumpkin seeds» 1⁄2 tsp chilli flakes» Juice from 1 lemon» 1 tsp dried rosemary or sage» Salt and pepper, to taste Instructions 1. Prepare garlic for the oven by chopping off the tops to expose  the tops of the cloves. Drizzle with olive oil and wrap in foil, or  place in a small oven-safe container with a lid.  2. Toss the cauliflower and shallots with olive oil and seasonings  and add to a baking sheet with your heads of garlic. Roast at  400°F for 30–35 minutes, until cooked through.  3. Once the vegetables cool slightly, add to a food processor with  the remaining ingredients and purée ingredients until slightly smooth.  Squash Soup with Tofu This soup recipe is a winter staple because it includes tons of orange vegetables and heal-ing spices to support immune health. It’s also beautifully warming and thoroughly cooked to support digestion in colder winter months. The tofu can be omitted, but we like that it adds 15 g of protein per serving. Ingredients » 1 large squash (butternut, acorn, delicata, and buttercup all work well)   » 1 onion, chopped» 1 orange pepper, chopped» 4 cloves of garlic, finely chopped» 1 Tbsp coconut oil or avocado oil» 1 can of organic BPA-free coconut milk» 1  Tbsp curry powder » 1⁄4 tsp chili flakes (optional)» 6 c bone broth, or organic vegetable or chicken broth» 1 package organic tofu» Seasoning of choice and sea salt and fresh ground pepper to taste Instructions  1. Preheat the oven to 400°F.  2. Cut your squash in half and lay it face down on a baking sheet.  3. Drain tofu and cut into small cubes. Spray or lightly drizzle with coconut or avocado oil, sprinkle with spices of choice, and bake in the oven along with the squash for 30 minutes while you prepare your other ingredients.  4. Add the onion, garlic, and spices to a preheated large dutch oven on medium–hot. Cook until translucent and fragrant.  5. Remove the squash from the oven and carefully scrape out the flesh of the squash. Add it to your pot along with the chopped pepper and cook for 5 minutes, stirring often.  6. Add the bone broth, cover, and let simmer for 30 minutes.  7. Add your can of coconut milk and use an immersion blender to purée your soup. Top with tofu cubes and hemp seeds (optional). 

Sometimes it can feel like being an adult means having no free time; for many of us, our plate of responsibilities is full to the point of spilling over. Maybe you’ve been so busy lately, that your eating habits have gone off the rails. Perhaps you’ve put eating healthy on hold until after things in your life settle down. After all, how can you be expected to eat well when life is so hectic? If you’re stuck in the I’m-too-busy-to-eat-healthy mentality, I want to ask you two important questions. The first is this: when will life actually stop being busy? I’m not asking this to be negative but to be realistic. There will always be something creating busyness in your life. If it’s not school, it’ll be work. If it’s not kids, it’ll be grandkids. If you figure you’ll start eating healthy when you’re not busy, you’ll just continue to put it off. Now onto my second question: how long can you afford to postpone healthy eating? It can be easy to do things like skip lunch in the name of productivity, or “reward” ourselves with treats in the evening for working hard. But over time, habits like these will catch up to us in the form of gut issues, hormonal imbalances, or even chronic diseases like high blood pressure or diabetes. It can be easy to lose sight of the fact that we only get one body in this life. If we don’t invest in our health now, we can end up losing it in the future. I understand that at this point you might be feeling a bit frustrated. “I do want to eat healthily, but how is it doable amidst the craziness of my life?” you may ask. Don’t despair— it is possible! “If You Don’t Have Time To Do Things Like Grocery Shop, Cook, Or Eat Three Meals Per Day, It’s Time To Take A Look At What’s Going On In Your Life.” How To Start Now 1 Set Boundaries Based on my experiences working with clients, unhealthy eating habits often boil down to a lack of boundaries in certain areas of a person’s life. You must set boundaries with yourself and others to nourish your body properly. It’s crucial to silence that negative inner voice that beats you up for not being perfect. An all-or-nothing mindset won’t do you any favors with your diet. If you think you have to be flawless to be healthy when life gets busy, you’re going to spread yourself too thin. Overburdening yourself can result in giving up and harming your mental health—neither of which I want for you. Instead, be compassionate with yourself. As long as your overall habits are healthy, you will reap the benefits. If here and there, you have a treat, order takeout, or eat convenience foods, it's not a big deal. What you’re doing consistently counts the most toward your well-being. Setting boundaries with yourself also includes prioritizing your health. I know that I said this before, but I’m going to say it again because it’s so important: we only get one body in this life. If you don’t have time to do things like grocery shop, cook, or eat three meals per day, it’s time to take a look at what’s going on in your life. Have you taken on too much? Do you have enough support? Are you burned out? If you are too busy to feed yourself properly, it’s time to set some boundaries. Give some thought to what you need from yourself and from others to make healthy eating happen in your life. Maybe you need to set a boundary with yourself to take your lunch break away from your desk to make sure you have something to eat at work. Also, remember that you don’t have to try doing it all alone. Reach out for help in areas of your life where you’re feeling overwhelmed. If you find you’re always falling behind on your to-do list, ask family members to help you out more with chores around the house, for example. If you’re experiencing caregiver burnout, look into what home care services are available in your community. Healthy eating will be a lot easier when you have enough support in your life. Establishing boundaries will help you to give your body the nourishment it requires. When you prioritize your health and get the support you need, you’ll find it easier to get through busy days because your body will be getting the fuel it needs. You’ll prevent intense cravings and overeating because you’ll be honoring your hunger throughout the day. You’ll also be getting the nutrients your body needs to prevent and/or manage health concerns (e.g., gut issues, anxiety). 2 Think Ahead Healthy eating is a lot less likely to happen when you’re winging it. If you haven’t thought ahead about what you’re going to eat and then things get hectic, it’s more likely that you’ll reach for unhealthy options or not eat at all. When you’ve made a plan and some food prep, your days will go more smoothly, and eating healthy will become automatic. A little bit goes a long way—you don’t have to make a super-detailed meal plan or spend all day cooking. Here are a few examples of how efficient planni ...

The "gut microbiome" has been an increasingly popular buzzword and the importance of gut health has gained momentum. To define it properly, our gut microbiome is the collection of microorganisms present in our digestive tract. This involves bacteria, viruses, protozoa, and fungi. Emerg- ing research in the last decade has identified the microbiome as an essential target for health that impacts our ability to lose weight and the risk of atopic diseases, such as asthma, allergies, eczema, cardiovascular disease, mental health disorders, and more. Mental Health The COVID-19 pandemic has highlighted the prevalence of mental health concerns. Mental health connects all our human experiences, regardless of age, race, language, time zone, or country; we've all been touched by its positive and negative effects. There is a strong bidirectional relationship between the health of our gut and our mental health. Patients with gastrointestinal concerns also tend to have at least one psychiatric medical condition. These patients can experience chronic stress, anxiety, depression, fatigue, and insomnia—all as a result of their symptoms and poor gut health.2,3 Gastrointestinal conditions can include irritable bowel syndrome (IBS), ulcerative colitis (UC), inflammatory bowel disorder (IBD), small intestinal bacterial overgrowth (SIBO), celiac disease, and Crohn's disease. The gut-brain axis influences many regular body processes, including our immune, endocrine, and neural pathways. This means that to take care of our mental health, we must also take care of our gut microbiome. Microbiome Disruption Factors that disrupt our gut microbiome include stress, the use of antibiotics and/or pharmaceuticals (including the birth control pill), consuming food additives and preservatives, and overly restrictive diets. These can all alter the balance of good vs. bad bacteria in the gut, and encourage the growth of bad bacteria. Symptoms such as diarrhea, constipation, bloating, and gas can be a sign that the gut microbiome is disrupted. Another not-so-obvious sign of a damaged gut is skin conditions such as psoriasis, eczema, and acne. These symptoms can occur because our skin is the largest organ of elimination. When our body isn't properly able to eliminate toxins and waste products through our bowels, urine, and sweat, it often turns to release them through the skin. It’s important to address these health conditions early on to avoid further harm to your gut microbiome. “Diversity In Your Gut Microbiome Appears To Improve Resilience Against Infection And Illness.” Supporting The Microbiome The beautiful thing about using food as medicine is that better health can begin as early as your very next bite. The food we eat plays an important part in how our gut microbiome develops. The habits we follow each day determine what our gut microbiome is colonized with (i.e., whether the good or bad microorganisms dominate). While there is never a "one size fits all" approach to nutrition, one finding appears to be true across the gut microbiome literature: diversity in your gut microbiome appears to improve resilience against infection and illness. This is be- cause different microorganisms serve different functions. For example, xyloglucans (commonly found in vegetables such as onions and lettuce) are uniquely digested by a specific species of Bacteroides.4 This means that the greater microbiome diversity there is, the greater the chance you'll always have microorganisms that are "working." Multiple studies have noted a positive relationship between increased fruit and vegetable intake and positive psychological well-being.5,6,7 For instance, a 2018 systemic review and meta-analysis of epidemiological studies noted a 14 percent lower risk of depression in cohort studies (a type of long-term study that follows participants over an extended period) and a 25 percent lower risk of depression in cross-sectional studies (a type of observational study that compares participants at a certain snapshot in time). A probiotic often comes in the form of  a supplement, and is deemed the "beneficial bacteria." Taking probiotics consistently can help repopulate your gut microbiome with microorganisms that help in digestion, immune function, skin health, and—you guessed it—mental health. There's even some evidence that probiotics can be used both acutely and preventatively for disease. There is so much variation in probiotics that it's important to start a supplement regime under the guidance of a naturopathic doctor. Probiotics vary in: 1)Amount of bacteria 2)Types of bacterial strains 3)Frequency of dosing Lactobacillus and Bifidobacterium are two of the most popular bacterial strains. Many factors determine whether probiotics are a good fit for you, and which are your best options. Prebiotic foods are the foods that feed the good microorganisms in the gut.9 Incorporating prebiotic foods daily helps to maintain a healthy mi ...

Plant-based seems to be the new health buzzword these days. You’ve probably heard that adding plant-based foods to your diet is healthy for you and your family (bonus: for the environment too). However, as a parent, it may seem like a daunting task to convince your child to eat more fruits and veggies, and less meat and dairy products. Don’t worry—I’ve got you covered. This article will explore the researched benefits of eating plant-based foods and easy ways to incorporate them into your everyday life.  First of all, what are plant-based foods? Simply put, it's not plant-based if it comes from an animal. Although considered an acceptable part of a vegetarian diet, dairy and eggs are not plant-based either. Plant-based foods primarily consist of vegetables, fruits, grains, nuts, seeds, and pulses. Going Vegan? You don’t have to go vegan to add more plant-based foods into your diet; making one or two days of the week plant-based can be beneficial. Plant foods are typically higher in fibre, which is great for feeding your gut bacteria and promoting healthy bowel movements. This way of eating typically results in lower rates of cardiovascular disease, type 2 diabetes, obesity, and chronic illnesses overall. "Consuming healthy fats are essential for energy, brain health, hormone health, skin health, cardiovascular health, and much more." Gut Health A study by the American Gut Project showed that people who consume 30 or more different plant foods per week had greater gut diversity than those who consumed 10 or fewer plant foods per week. Why is this important? We are learning- ing that the gut is incredibly important for modulating disease in our entire bodies. Our gut health is not only important for digestion, but for many areas of health. A study carried out by Oxford University found that cardiovascular disease, cancer, and strokes could be significantly reduced by only eating meat three times or less per week. Another interesting discovery is that agricultural antibiotics were found in the gut of people who claimed to not have taken antibiotics in the past year, suggesting that the antibiotics given to livestock can end up in our gut after meat consumption. Environmentally speaking, the farming of meat is quite inefficient. Did you know that producing a single quarter-pound burger requires 406 gallons of water? Protein, Fats & Carbs Now, let’s talk about the breakdown of our macronutrients (i.e., fat, carbohydrates, and protein) in a plant-based diet. You may be worried about getting enough protein, but many plant-based foods offer excellent protein sources. Plants contain all 20 amino acids (the building blocks of protein), including essential amino acids.6 All types of plants, meat, poultry, and fish contain different and/or varying amounts of each amino acid. Protein must be digested into its individual amino acids to be used in the body. Healthy fats can be obtained through avocados, walnuts, chia seeds, and hemp seeds, to name a few. Consuming healthy fats are essential for energy, brain health, hormone health, skin health, cardiovascular health, and much more. Most plant-based foods contain carbohydrates. Fibrous veggies, fruit, beans, brown rice, lentils, nuts, and seeds all contain complex carbohydrates. These are important energy and fibre sources. Mighty B12 Vitamin B12 is the only vitamin that is not found in plant-based foods. If you’re choosing to eat plant-based a couple of times per week, then don’t worry about this. You should be getting your B12 from the eggs, fish, and meat that you consume during the rest of the week. If you’re planning to go vegan, then the fix is as simple as supplementing with B12 daily. Plant-based Food Tips for Kids Make them fun! Add colour and crispy textures (or any texture your child likes), and include fun and commonly requested foods, like pancakes, nuggets, and pasta. Start young. Pickiness typically develops in children who are not exposed to a variety of foods early in life. Starting before age two can help prevent picky eating habits later on.7 Offer options. If your kid doesn’t want to eat kidney beans, for example, try offering chickpeas instead. Or if you’re having trouble getting your child to eat broccoli, try cauliflower or cucumbers. Involve them in the process. Much like an adult, if a kid is in- involved in preparing or cooking a meal, they are more likely to want to consume it. Call it what it is! If something is made of tofu or pumpkin, tell them. This will remove the expectation for it to taste like the meat or dairy counterpart, and this lets them know that plant-based can also be yummy. Overall, most of us can agree that eating more plants is beneficial. Getting our kiddos to eat them may be a challenge, but incorporating more plants into their diet can expand their palates and encourage them to enjoy all types of foods. Important Note It should be noted that the health benef ...

Senna is an herb – also known as Senna alexandrina, that is a popular laxative available OTC without any sort of prescription required.  Herbal extracts of the leaves and flowers of senna have been traditionally used as a laxative and stimulant. Senna derives its benefits from “glucosides” – called senna glycosides or sennosides.  How Does Senna Work? These sennosides are not absorbed in the intestine but rather utilized by bacteria to release active compounds (rhein, rhein-anthrone, moieties). These compounds function as irritants within the colon, which promotes evacuation and thus, the ‘laxative’ effect people have come to know senna for.  Usually, senna is very poorly absorbed itself – rather, it increases the water/moisture content of stool by preventing water and electrolyte absorption and increasing secretion via the colon.  What are Sennosides and Glucosides?  A “glucoside” is a glycoside derived from glucose within plants, herbal extracts, and foods. Different glycosides from different plants can have certain immune-modulating effects on the body, or display antioxidant properties.  Sennosides are just a type of glucoside. Sennosides are sometimes given by themselves as a medication to help treat constipation. They can also be used in medical settings to clear the intestinal system prior to a bowel exam or surgery.  Other metabolites present in senna, like “rhein,” can also exert protective and beneficial effects – anti-inflammatory, anti-cancer, hepatoprotective, and antimicrobial. Rhein “suppresses the production of pro-inflammatory cytokines like interleukin-1 and interleukin-6.”  Is Senna Safe – How Long Can I Take It? Often, senna will be included as an active ingredient in over-the-counter (OTC) laxative medication – with the typical dose being 15 mg-30 mg sennosides two times daily. Senna, like other laxatives, is only a short-term recommendation. They should not be used for prolonged periods of time as they can cause a severe electrolyte imbalance. Long-term use can lead to diarrhea, weight loss, and abdominal pain.  When senna is used at the recommended dosage for a limited period of time, there are few reported side effects. Most of these side effects are completely mild and are related to the product as a laxative herb — diarrhea, namely. In very rare cases of prolonged overuse, liver injury was reported. In these individuals, it was always mild and resolved immediately with discontinuation of the senna. This was after 4-5 months of prolonged, daily use.  Senna has been known to interact with certain medications, such as birth control pills. Senna can actually decrease how much estradiol is absorbed from each pill. Senna may also interact with blood thinners like warfarin or diuretic drugs.  When taking senna, you always want to ensure you have adequate electrolyte balance and are consuming enough potassium. Senna should never be used if you are dehydrated or already having diarrhea/loose stool.  We always recommend consulting with a health care practitioner prior to use when it comes to senna or any other herbal laxative. 

Both Daily DF probiotic supplements contain the following clinically tested strains of probiotics to support a healthy gastrointestinal system: Bifidobacterium lactis Lactobacillus acidophilus Lactobacillus plantarum  Bifidobacterium longum  Bifidobacterium longum Strain is well known to be tolerated by humans and safe for consumption. It is extremely resistant to bile salts/stomach acid and can tolerate a low-pH environment. This makes it quite well suited to the intestinal environment, and one of the better options when supplementing with probiotics to replenish healthy gut flora.  Lactobacillus plantarum Strain is isolated from plant material, and is well-known as being a component of lactic acid fermented foods. This includes sauerkraut and kefir. Like Bifidobacterium longum, lactobacillus plantarum is resistant to bile salts and well tolerated in a low pH environment. This means a much higher level of efficacy and adhesion.  Lactobacillus acidophilus This is perhaps one of the more popular and commonly supplemented probiotics on the market. It is widely used in probiotic supplements, and found in fermented milk-based products like kefir and yogurt. It is present in the human mouth and intestinal tract. This particular strain in Xymogen is of human origin and completely safe for use.  Bifidobacterium lactis This was first discovered in the late 1890’s and plays a significant role in the human digestive system throughout the lifespan of a person from infancy to adulthood. This particular patented strain (HOWARU HN019) has shown the ability to survive transit through the gastrointestinal system and proliferate. This strain has long been studied and documented, with an excellent safety profile and proven efficacy.  These probiotics by Xymogen do not need to be refrigerated. They are completely shelf stable. After opening, simply store them in a cool, dry place.  ProbioMax DF is a vegetarian, dairy, GMO, and gluten-free probiotic formulation that comes in either 30 billion CFU capsules, or 100 billion CFU capsules.  Each individual capsule is protected by being sealed in a nitrogen-purged aluminum blister pack to prevent degradation from heat, moisture, and oxygen.  These four clinically researched strains provide proven health benefits, and each has a well-established and well-known safety profile. In addition, to help further support the resistance to stomach acid when consumed, Xymogen utilizes gastro-resistant capsules to help ensure the beneficial bacteria make it to the small intestine.  These specially designed “DRcaps” are formulated to help slow the exposure of acids to active bacteria and ensure a more targeted and therapeutic release once ingested. 

Xymogen’s Bio C 1:1 formula contains (combines) a high-potency vitamin C (ascorbic acid) with full-spectrum citrus bioflavonoids.  Both have been thoroughly researched and are understood to be important for supporting antioxidant and immune system function.  Not only is vitamin C incredibly important for fighting against illness or stress, but research depicts vitamin C’s important role in the synthesis of collagen, the amino acid carnitine, and neurotransmitters for cognitive function. Citrus bioflavonoids support a healthy metabolism and neurological health by functioning as cell-signaling agents + supporting the enhanced absorption and utilization of vitamin C.  This formula by Xymogen contains 500 mg of ascorbic acid (vitamin C) + 500 mg of citrus bioflavonoids per capsule in a one-to-one ratio. One capsule is recommended daily, although both have a high safety profile and tolerance. The only side effect people tend to notice with increased amounts of vitamin C or bioflavonoid intake is diarrhea until their body adjusts. Vitamin C is, of course, a well-known antioxidant vitamin and water-soluble vitamin that is essential to humans and important for overall wellness. While we only need a very small amount of vitamin C to prevent ‘scurvy’ or deficiency, high amounts of vitamin C intake have been correlated with improved health markers and better immune response during times of illness.  The amount required by the body to support physiological functions becomes increased when we undergo stress, have poor dietary habits, smoke, drink alcohol, undergo radiation, are exposed to pollution, or are ill.  Vitamin C protects against free radicals and oxidative stress produced from bodily processes and external factors, and also contributes to collagen synthesis/production and adrenal gland support. It is an important support for the immune system and a cofactor for metabolic enzymes.  Vitamin C and The Immune System Immune cells absorb and concentrate vitamin C – vitamin C’s role in immune system function has long been known and reported in the medical literature. The T-cell function is known to be enhanced by vitamin C. While the “recommended” amount of vitamin C intake for optimal function has long been debated, Dr. Linus Pauling, in his research on vitamin C, recommended an intake of 2,300 mg per 2,500 calorie intake for humans as a “minimum.” However, this was way back in the early 1970s. The NIH (National Institute of Health) determined at around 400 mg per day is required for young and healthy non-smokers to attain saturation of vitamin C, but do not know how much is required for those in older adults, or those with infection/chronic stress.  It is already known that the elderly or those under stress conditions require a substantially higher intake of vitamin C to maintain or attain plasma concentrations that provide benefit.  As this one study reads: “vitamin C deficiency results in impaired immunity and higher susceptibility to infections. In turn, infections significantly impact vitamin C levels due to enhanced inflammation and metabolic requirements. Furthermore, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections. In contrast, treatment of established infections requires significantly higher [gram] doses of the vitamin to compensate for the increased inflammatory response and metabolic demand.”  Energy from dietary fatty acids also requires vitamin C because it depends on the synthesis of carnitine, which helps shuttle along long-chain fatty acids into mitochondria. Vitamin C, as we mentioned previously, is required for the synthesis of carnitine. Vitamin C is also abundant in the brain and helps with the conversion of dopamine to norepinephrine and regulates intraneuronal communication.  Citrus bioflavonoids are perhaps more widely known and used in Europe and are phytochemicals derived from plants/food (commonly citrus fruits) that are biologically active compounds associated with cardiovascular health, inflammation, and cognition.  Healthcare practitioners, namely naturopaths, commonly use bioflavonoids independently to support joint health and inflammation. However, they can also be used for blood vessel support, lymph system support, respiratory health, eye health, and cardiovascular health. These bioflavonoids are able to cross the blood-brain barrier (BBB) and are neuroprotective. 

Can help to increase total overall sleep time, which is an important aspect of sleep quality and ensuring you feel well-rested Can help relieve the fatigue associated with shift work (night shifts) or jet lag Can help to reset the body’s natural sleep-wake cycle as part of one’s circadian rhythm Can help to reduce the overall time it takes to fall asleep – in those with sleep disturbances or sleep disorders  Dosage and Directions for Use Serving Size: 3 mg per lozenge.  Available in 60 lozenge size.  We would always recommend consulting with a healthcare practitioner, naturopath or healthcare professional for use extending beyond 4 weeks.  The recommended dosage is 1-2 lozenges per day, once a day, at bedtime or directly before bedtime.  If taking any sort of hormonal medication, mood disorder medication, or blood pressure medication, you need to consult a healthcare professional prior to use. Those with a seizure disorder, kidney disease, liver disease, hormonal disorder, diabetes, depression, or hypertension might be contraindicated for use of melatonin.  Under no circumstances should you drive or use any sort of machinery/operative tools ~5 hours after taking melatonin.  If you continue to experience any sort of sleep disturbances for more than 4 weeks (insomnia), you should also consult a health care professional.  Xymogen’s Melatonin to Regulate Sleep Quality and Improve Restfulness Xymogen’s melatonin is a synthetic formulation to ensure those that are vegan or vegetarian can take the product without worry of it being mammalian derived. Many people may not be aware that there are a number of melatonin supplements commonly derived from the pineal gland of animals (often ‘porcine’ or pig).  Many people with negative experiences related to melatonin often experience these sides because of the production quality of melatonin itself – given that melatonin is a hormone, it must be USP pharmaceutical grade and manufactured at the highest quality standards. This is something you can be assured of when purchasing Xymogen products.  Xymogen’s melatonin is a patented synthetic form that follows the same chemical pathway as natural melatonin that is also pharmaceutical grade and completely free of biological contaminants. Naturally sourced melatonin derived from animals will always pose a risk because it can be contaminated with biological impurities.  As the pineal gland is quite sensitive, and melatonin is utilized by the pineal gland for producing serotonin, triggering such as gland that controls the sleep/wake cycle, ensuring a high-quality melatonin supplement is vital.  Melatonin is not the kind of supplement you’d want to skimp or save on.  What about melatonin itself, as a compound? What are the benefits from supplementation? Melatonin is naturally produced in our pineal gland, but also in the gastrointestinal tract and lymphocytes. It is present in other parts of mammalian tissue. It plays a key role in helping to regulate circadian rhythm and sleeping/waking. It also supports hormone production (serotonin) and antioxidant activity.  Normal melatonin production is suppressed by light and stimulated by periods of dark. Supplemental melatonin can help to support sleep patterns in certain populations like those with irregular work hours, those travelling, or elderly populations with reduced natural melatonin production.  Melatonin has also been studied for its role in supporting antioxidant activity, with concentration in the mitochondria. Thus, it has been proven to support glutathione production, and stimulate production of superoxide dismutase – scavenging free radicals and reducing inflammation from pro-inflammatory cytokines.  Doses of higher than 5 mg do not appear to display any benefit, and we would recommend sticking with the prescribed dosage of 3 mg per day at bedtime. 

Devil’s claw – a fairly ominous sounding name for an herb that can help deal with joint pain, inflammation and arthritis without the use of NSAIDs (Aspirin, Tylenol) or other medications that may leave unwanted side effects in their wake with prolonged use (like stomach ulcers). The name devil’s claw comes from the little ‘hooks’ that cover the plant. It is native to South Africa, with it being introduced to a larger population in Europe around the 1900’s. Traditionally, the devil’s claw has been used to treat pain, inflammation, and joint issues. Topically, it was used in ointments and preparations to help manage and heal skin problems like sores or infections. Internationally, the popularity of devil’s claw has increased with use in countries such as France, Germany, the U.S. and Canada for addressing lower back pain, arthritic pain, joint pain, and inflammation. The plant is a perennial, and the roots are what are typically used in the extracts and supplements you can find in health food stores as “devil’s claw.” Glycosides, and Anti-inflammatory Effects An important active component of devil’s claw is the ‘glycosides’ – these are naturally present compounds in plants, and are often used in a variety of medications (both herbal and pharmaceutical). In particular, devil’s claw contains harpagoside – one type of ‘iridoid glycoside’ that is found to have potent anti-inflammatory effects. What is an iridoid glycoside, exactly? These compounds in plants act as a natural defense against pathogens, environmental dangers, insects, and herbivores. Iridoid glycosides are found in many different plants. Harpagoside is just one among the hundreds of these compounds. It is suggested in the medical literature that by inhibiting certain signal pathways in the body (COX-2), this compound in devil’s claw can reduce pain. It has been shown that inhibitors of these pathways (pharmaceuticals or herbal supplements) can help to treat or address rheumatic health concerns – joint pain, arthritis, inflammation, and back pain. Many devil’s claw extracts will be “standardized” to contain 3% iridoid glycosides or 2% harpagosides. We recommend taking devil’s claw between meals to ensure optimal bioavailability of the anti-inflammatory compounds, as stomach acid may reduce the potency and efficacy.  Traditional Use to Contemporary Use  Devil’s claw has an established history of use for pain symptoms dating back several hundred years – everything from gout, malaria, myalgia, fibrositis, and lumbago to chest pain, tendonitis, rheumatoid arthritis, and osteoarthritis. In contemporary use, devil’s claw is more commonly prescribed or recommended for lower back and joint pain specifically. Research may support devil’s claw use in cases of: Rheumatoid Arthritis Lower Back Pain and Joint Pain Osteoarthritis Tendinitis Chronic Inflammation   Osteoarthritis, Rheumatoid Arthritis – common as we age, and associated with joint pain, devil’s claw has been studied to reduce pain and alleviate symptoms. Multiple studies, including one literature review, determined devil’s claw to be effective at relieving pain, improving mobility, and easing joint use without additional medication. Another study confirms beneficial use in those with hip or knee arthrosis – displaying devil’s claw can be used to address health concerns from tendinitis, inflammation, and joint pain that isn’t localized to a specific area. In the study, there was a dramatic reduction in pain reported with only two adverse reactions – both digestive upsets. There are numerous studies using devil’s claw for muscle pain, neck pain, back pain, shoulder pain, knee pain, ankle pain, and hip pain. Lower-Back Pain – Research effectively demonstrates that devil’s claw extract has a potent anti-inflammatory effect, particularly in those with arthritis. Devil’s claw suppressed cytokine production and inflammation, and the glycosides present in devil’s claw were found to be the active therapeutic behind this action.  Any Side-Effects Associated with Devil’s Claw? Generally, devil’s claw seems to be quite well tolerated in people – although studies have not accounted for long-term use. The primary side effect reported was digestive upset and diarrhea. As devil’s claw can trigger uterine contractions, it is not recommended for those that are pregnant, nor is it recommended for new mothers or young children. Allergy to devil’s claw is rare, but possible. Those with sensitive stomachs, GERD, ulcers, or IBS would be best suited to avoid taking devil’s claw as it can come with gastrointestinal side effects in sensitive individuals – especially as devil’s claw can increase the production of stomach acids. As it may lower blood sugar levels, those on medication for diabetes should avoid use or speak with a doctor prior because devil’s claw could trigger a ...