Omega-3

Can omega-3 improve brain function?

So many of us grew up hearing about the positive effects of omega-3. (Raise your hand if you took cod-liver oil every morning.) But omega-3 is really good for you, and it’s important for your brain.

Omega-3 is a fatty acid essential for cell function. The body doesn’t produce this on its own — it gets it through diet. Foods high in omega-3 include fatty fish, chia seeds, flax seeds, and walnuts. It’s always best to get essential nutrients through diet; but supplementing with fish oil, which contains omega-3, has enormous benefits for the brain.

Omega-3 is vital to normal and healthy brain function at any age. In fact, the fatty acids in omega-3 have been associated with healthy brain development in babies. Numerous studies have shown a correlation between pregnant women’s fish intake and their babies’ high scores on intelligence tests. Other studies have shown omega-3 to be helpful in cases of mild memory loss (not Alzheimer’s) and even depression.

To be most effective for memory loss, omega-3 should be taken in the early stages of cognitive decline. In one study, a group of older adults were given 900 mg of an omega-3 fatty acid. After 24 weeks, there was a marked improvement in memory.

There is some belief that this supplement could improve ADHD symptoms, but no conclusive evidence currently supports this theory.

St. John’s Wort

Does St. John’s Wort alleviate depression?

The short answer is yes, but this can be a dangerous supplement to take if you’re already on other prescription drugs.

St. John’s Wort is a flowering plant found in Europe, where it has been used for centuries to treat all kinds of ailments. Studies have found it to be effective in reducing symptoms for mild and moderate depression. The supplement seems to regulate the brain’s neurotransmitters and has similar effects to antidepressants.

However, great caution should be taken. St. John’s Wort interacts dangerously with many common medications. It interferes with enzymes on the metabolic pathway and inhibits the efficacy of medications. Taking this supplement with SSRIs can cause confusion, fever, shivering, perspiration, rapid heartbeat, diarrhea, and muscle spasms. It can cause issues with antirejection medications, heart medications, and some cancer medications. It also reduces the effectiveness of Xanax.

In other words, be extremely careful and speak to a healthcare provider if you’re considering this supplement.

Juice Cleanses

Do juice cleanses rid the body of toxins?

It looks like this one is a no. There is little scientific evidence to support juice cleanses.

An early study seemed to indicate that a juice cleanse could improve liver detoxification and remove environmental pollutants from the body. But a review of that study found that the researchers used a flawed methodology. Additional studies touting the benefit of juice cleanses were done on animals and aren’t applicable to humans.

Promoters of juice cleanses claim that they “detoxify” the body, but our bodies are equipped to remove toxins through the kidneys, digestive system, respiratory system, and the skin. A normal, healthy person following a normal, healthy lifestyle and diet doesn’t need any additional regimen to “detox.”

Aside from being unhelpful, juice cleanses may actually be harmful. People who juice cleanse don’t get a sufficient number of calories. As a result, they may experience tiredness, headaches, and fatigue. Juice cleanses also don’t provide fiber, which is essential for GI health, and they may also promote an unhealthy relationship with food.

Probiotics

Do probiotics help gut health?

Yes.

Probiotics are live bacteria and yeasts. Also called “good bacteria,” these microorganisms help keep the gut biome healthy, supporting digestion. We know that the gut biome has an effect beyond the digestive system — it also interacts with the brain and nervous system, as well as the immune and endocrine systems. Studies have found that probiotics help activate the immune system, fighting unfriendly bacteria and preventing pathogens from causing disease. Probiotics may also reduce the number of colds caught in a year.

Probiotics can be found in several foods. Fermented foods such as pickles and sauerkraut are a good source of probiotics, as are sourdough bread and yogurt. Some vegetables that contain probiotics are broccoli, radishes, and asparagus.

However, most people aren’t getting enough probiotics from their diet, making supplementation necessary. If you are considering probiotic supplements, it can be beneficial to switch between different probiotics on a monthly basis, or once every three months.

There are foods that interfere with probiotics and destroy healthy bacteria. Processed food are harmful, as well as refined carbohydrates, sugar, alcohol, and artificial sweeteners. Taking a probiotic supplement and consuming these foods will make the probiotic less effective, or even ineffective.

To maintain a healthy gut biome, the best approach for probiotic intake is to combine diet and supplements. Individuals with weakened immune systems should consult with a doctor before supplementing with probiotics.

D-mannose

Can D-mannose prevent UTIs?

Wait — isn’t it cranberry juice that prevents UTIs?

Scientists used to believe that cranberry juice turned urine acidic, making it hostile to the bacteria that cause UTIs. But studies on its efficacy in UTI prevention have been inconclusive.

There is some research that shows that drinking cranberry juice or taking cranberry pills can help women who are prone to infection. But it’s not clear how much juice one needs to drink, or for how long. Other studies have shown that cranberries don’t work for everyone, and they certainly don’t work as treatment for a UTI.

Enter D-mannose.

D-mannose, a compound in cranberry juice and a variety of fruits and vegetables, prevents bacteria from sticking to the bladder wall and causing infection. Some small studies have shown D-mannose to be effective in preventing UTIs. Other studies even suggest that it can be as effective as antibiotics for prevention.

But you’d have to consume an enormous amount of the right fruits and vegetables — those containing D-mannose — to get enough of the compound for it to be effective prevention.

Luckily, D-mannose is available in supplemental form. Speak to a healthcare provider about proper dosage.

Silicone

Can silicone prevent scarring?

Yes, it can help with healing and improve the texture and appearance of scars. Silicone has been used to treat scars since the 1980s.

When skin suffers an injury, the body rushes to heal it as quickly as possible. The healing process produces an excess of collagen, which creates a thicker skin that replaces the normal skin. That’s what becomes scar tissue. Using silicone provides additional moisture to the outermost layer of the skin. This speeds up the healing process and prevents the production of collagen and the resulting thicker skin.

Silicone reduces scar thickness, redness, and itching.

Studies haven’t determined exactly why silicone works so well for scars, but there are a few things we can be sure of. Silicone targets four areas: protection, hydration, promotion of healthy collagen production, and itchiness. Silicone acts as a barrier, protecting the healed skin from the environment. It also imitates skin. When it’s used to cover a newly formed scar, it helps maintain skin hydration in the scar area, keeping the tissue soft and pliable. This will prevent the body from producing excess collagen, which is what makes a scar thick and stiff. It’s this stiffness that makes the skin feel itchy.

Silicone works for both new and old scars, but is more effective for new scars that are not fully healed. Smaller scars respond better than big ones.

There is no instant fix with silicone. It must be used constantly for 6-12 months. It is available as a gel or in sheets that can be applied directly to the skin.

Arnica

Does arnica help reduce bruising?

Arnica is a plant in the sunflower family that is native to North America and most of Europe. For centuries, it has been used to treat muscle aches, joint pain, inflammation, bruising, sprains, rheumatism, varicose veins, and skin infections. It’s also been used to flavor food, though many countries have banned it because it contains a toxin called helenalin, which can be deadly if consumed in large amounts.

While more research is needed, some studies have found arnica to be an effective treatment for pain, bruising, and inflammation. Other more recent studies have found that it may be effective for burns, but more information is needed.

Here’s what we know so far:

Arnica has properties similar to NSAIDs — nonsteroidal anti-inflammatory drugs — such as ibuprofen and naproxen. Arnica has been used to treat the pain associated with osteoarthritis. It has also been used to treat bleeding and bruising after surgery. In fact, some study trial results suggest arnica be used in combination with cold compression and tape following rhinoplasty and facelifts to reduce bruising and swelling.

Arnica is effective because it has antiseptic and anti-inflammatory properties. When applied topically as a gel or cream, it assists the body’s own healing system by stimulating the circulation system, reducing swelling, and relieving pain.

Arnica is unsafe when taken orally, and can have severe and fatal side effects. Arnica also causes allergic reactions in people who are sensitive to ragweed, marigold, and daisies. Before using arnica, consult with a healthcare provider.

Intermittent Fasting

Does intermittent fasting help you lose weight?

Results can vary.

Intermittent fasting is a dietary practice that limits caloric intake to specific periods during the day or week. For some, this has led to weight loss; others haven’t seen that result. It really boils down to caloric intake. Consuming fewer calories during the permitted window results in weight loss, and consuming higher-calorie food during the permitted window results in weight gain.

Some studies have shown that intermittent fasting can lead to improved cardiovascular health. A more recent study, however, showed a correlation between intermittent fasters who limited their food to less than an eight-hour window and a higher risk of cardiovascular disease. This study is hardly definitive, and the results need further analysis, but some posit that the correlation might result from a significantly higher caloric intake during the permitted window.

While intermittent fasting can lead to positive results for those looking to shed pounds, it’s a practice difficult to maintain. In fact, in some studies, participants following the alternate-day fasting plan — where there are designated feasting and fasting days — dropped out, unable to sustain the eating pattern. Many participants, hungry after a fasting day, ate more than the permitted caloric intake on feasting days, negating the weight loss benefits they may have achieved on their fasting days.

Intermittent fasting may be an option for those who struggle with late-night snacking for reasons other than hunger but for many others, it may not be an option. It isn’t recommended for those with disordered eating, individuals with serious health conditions, people who have to take medications with food at specific times, diabetics, or pregnant and nursing women.

Also worth considering is the negative impact intermittent fasting has on an individual’s energy levels. Reducing calories can reduce energy levels. While one of the benefits of intermittent fasting is lower blood sugar levels, the lower levels of blood sugar can also make one feel fatigued. Some intermittent fasters have also reported that their lower-calorie diet disrupted their sleep.

Smell Retraining Therapy

Can you teach yourself to smell again?

You had Covid and lost your sense of smell. There’s nothing to do but wait and hope it comes back.

Right?

Actually, no. Many doctors suggest smell retraining therapy, also called olfactory training, which encourages the nerves involved in taste and smell to regrow and heal. Basically, you’re retraining your nose and brain to smell again. The process is deceptively simple. It involves smelling four different types of scents: cloves, eucalyptus, lemon, and rose. A higher concentration of the smell is more effective, and that’s why essential oils are recommended for this process. Essential oils have a high concentration of their ingredients, giving them a really strong scent. Smell each of the scents for 20-30 seconds twice a day while remembering what each substance smells like. This challenges your nerves and encourages them to regrow.

One study showed that this “physical therapy” for your nose is even more effective with more smells.

It can take several weeks for this to be effective, but overall, many people have seen results.

Cold Plunge

Do cold plunges offer any health benefits?

Submerge yourself in 50 degree water for 30 seconds.

This doesn’t sound appealing, and yet, this practice has a devoted following who tout its health benefits. They claim cold plunges improve heart health. Research shows that cold plunges can, in fact, boost blood flow and reduce heart rate, as well as improve metabolism. Cold plunges have also been shown to reduce or numb pain. They’ve been recommended for sore muscles, and have also been shown to reduce inflammation, improve insulin sensitivity, and build a stronger immune system.

While these are wonderful benefits, it must be noted that many of the studies had small sample sizes and the results may not hold true for a larger sample size.

Caution must also be exercised when considering cold plunges. There are potential risks such as hypothermia, cardiovascular stress, hyperventilation, and muscles cramps.

Apple Cider Vinegar

Does apple cider vinegar lower blood sugar levels and help with weight loss?

For centuries, people have used apple cider vinegar for a variety of remedies, from fighting germs to treating heartburn. More recently, some have claimed that it can lower blood sugar levels and help with weight loss.

Some recent studies have shown that this might actually be true. Consuming a tablespoon of apple cider vinegar dissolved in a cup of water before a carbohydrate meal resulted in a lower sugar spike than the same meal consumed without the vinegar. Researchers think that this may happen because the vinegar slows the digestion of the food and blocks the enzymes that cause the sugar spike.

Similarly, some studies have shown apple cider vinegar to help with weight loss. A recent study in Lebanon had a group of people begin their day by drinking a tablespoon of apple cider vinegar dissolved in a cup of water. In three months, the participants lost an average of 15 pounds. The reason is, again, that apple cider vinegar slows food as it digests, possibly making drinkers feel fuller for longer. Once they stopped the vinegar drink, however, they regained the weight in a month.

Before rejoicing and embracing apple cider vinegar, caution is needed. Currently, it is unclear that apple cider vinegar is safe for long-term use. As for weight loss, there have been just as many studies showing no link between the vinegar and weight loss. Most of the studies conducted were over a short time frame and focused on small groups of people. Bottom line — we need more data.

(Originally featured in Family First, Issue 909)