Weight loss & supplements what works & what doesn’t

1. Weight loss & supplementswhat works & what doesn’t HW499 Kaplan University Margaret Hayworth August 2, 2015

2. Why is weight loss so difficult? An effective weight loss plan involves a lifestyle change and a personal commitment for healthier living “Crash” diets and very-low-calories diets often do not work at all or do not give lasting results because they are not individualized for each person’s specific needs. They can also be dangerous to your health! Effective weight loss needs to be slow and consistent in order for the results to be lasting Losing 2 pounds per month equals a loss of 72 pounds in 36 months (Connecticut Center for Health, 2015) Remember – weight gain didn’t happen overnight and weight loss will not either!

3. Steps for a great weight loss plan • Identifying underlying causes • Healthy eating • Exercise • Stress Management • Nutritional & Botanical Supplements (Connecticut Center for Health, 2015)

4. What are some underlying causes of weight gain? Thyroid dysfunction Compromised liver function Nutritional deficiencies Food allergies Insulin resistance Intestinal imbalances Heavy metal toxicity (Connecticut Center for Health, 2015)

5. I hate exercise! Why do I need to do it? Exercise has lots of benefits! Improves mood Improves sleep Improves balance & coordination Lowers blood sugar Improves insulin sensitivity Improves immune system Improves circulation Decreases blood pressure Decreases “bad” cholesterol (ldl), increases “good” cholesterol (hdl) Decreases risk of heart disease (Connecticut Center for health, 2015)

6. Why is stress management important? Stress & weight gain How can Botanicals help? Botanical supplements that can help as “mood boosters” Lemon Balm Oatstraw St. John’s Wart (Resource Naturopathy, 2010) • Our body’s response to stress is to release stress hormones that prepare us for the “fight-or-flight” response. All of these stress hormones circulating around can cause hormonal imbalances that lead to weight gain (Resource Naturopathy, 2010). • Stress can also lead to emotional eating which can contribute to weight gain (Connecticut Center for Health, 2015)

7. Hydroxycitrate, or HCA – decreases fat absorption, increases fat metabolism, decreases appetite and LDL cholesterol • Chitosan – a dietary fiber made from the exoskeletons of shellfish, reduces the absorption of fat • Whey protein – decreases appetite, helps feel “full”longer • Beta Glucan – concentrated soluble fiber, aids in weight loss and helps control diabetes • Glucomann – use with caution if taking pill form, can be used as a topical gel form, absorbs water in gut and aids in feeling full • Mango Seed – currently being studied for uses in weight loss, diabetes, and decreasing cholesterol. Used in Africa as a natural antibiotic and pain reliever ( Haiken, 2012) 7 supplements that can help with weight loss

8. What else can I do? • Exercise consistently • Replace coffee and sodas with water. Also, in addition to water, try drinking green tea. Green tea can help increase metabolism & flush toxins out of your system. This, in turn, will help you feel better and have more energy. Added bonus – Green tea is full of antioxidants and anti-aging benefits! (Resource Naturopathy, 2010)

9. Are there any supplements I should avoid? • Ephedrine – is a stimulant similar in chemical composition to methamphetamine, aka “speed”. Can cause an increase in blood pressures and risk of stroke • 5-HTP – linked to a rare blood disorder • Aloe – can cause abdominal cramping, diarrhea, electrolyte disturbances • Cascara – is a laxative, can cause electrolyte disturbances • Dandelion – can cause allergic reactions in people who have allergies to ragweed and similar plants • Glucomann – can cause throat and intestinal blockages if taken in pill form • Yerba Mate – taken over time can cause increased risk of throat, esophageal, mouth, laryngeal, kidney, bladder, and lung cancers, especially in people who smoke or drink alcohol. • Horsetail – can cause convulsions and hyperactivity • Juniper Seed – can cause kidney damage • Shave Grass – can cause convulsions and hyperactivity (Cleveland Clinic, 2010)

10. Where can I find out more about the safety of supplements? • Check out “Natural Medicines” Database. This is a scientific database resource for dietary supplements, natural medicines, complementary, alternative, and integrative therapies. • Can be found at https://naturalmedicines.therapeuticresearch.com/

11. references Cleveland Clinic (March 2010). Over-the-Counter & Herbal Remedies for Weight Loss. Retrieved from: http://myclevelandclinic.org/health/healthyliving/getting_fit/hic_Maintaining_a_Healthy_Weight/hic_Over-the-Counter_and_Herbal_Remedies_for_Weight_Loss Connecticut Center for Health (2015). Losing Weight the Natural Way. Retrieved from: http://www.naturopathic.org/content.asp?contented=30 Haiken, M. (October 1, 2012). 7 New Weight Loss Supplements with Top Scientific Ratings. Retrieved from: http://www.forbes.com/sites/melaniehaiken/2012/10/01/7-new-weight-loss-supplements-that-really-work Resource Naturopathy (August 30, 2011). 6 steps to Losing Weight Holistically and Keeping It Off. Retrieved from: http://resourcenaturopathy.com/naturopathy/6-steps-to-losing-weight-holistically-and-keeping-it-off