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KIM ALEXIS’ HEALTH TIPS FOR THE NEW YEAR | STAYING HEART HEALTHY
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FEBRUARY 2024
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THE BEST
DIET

  5
TIPS TO
FOR 2024
IMPROVE
HEART HEALTH
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EXERCISE: Twitter
THE BEST
MEDICINE?

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FEBRUARY 2024 • ISSUE 73

DISPLAY UNTIL 02/19/24

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Web exclusive

alternativemedicine.com
In the Know
Want to know everything that’s hot this month? Well, look no further!
Here is what you need to know as we surf the busy winter season.

In the News
FIVE REASONS WHY YOU MIGHT WANT
TO TAKE FOOD SUPPLEMENTS AS PART
OF YOUR HEALTHY LIFESTYLE.

ALZHEIMER’S DISEASE BASICS,

WHAT YOU CAN DO TO PREVENT IT.

CAN THE MEDITERRANEAN DIET REDUCE

THE RISK OF COGNITIVE DECLINE?

PEANUTS: A LOW-GLYCEMIC FOOD.

BUSTING DENTAL MYTHS: SEPARATING

FACT FROM FICTION

Read our latest news summaries by visiting

alternativemedicine.com
and click on latest news to read these features
and more.

Explaining omega-3 faty acids

in simple terms
Omega-3s are one of the most frequently studied
nutrients. Nearly 2,000 articles have been published
on the relationship between omega-3s and heart
Healthy Plate: Grapefruit
disease. Research is actively defining the critical role Grapefruits are full of vitamins, minerals, and other
omega-3s play in maintaining optimal function of nutrients and low in calories. They're popular
as a breakfast food and as part of weight loss diets. Visit
the body, and by optimal function, I mean health.
www.alternativemedicine.com to learn more about
Visit www.alternativemedicine.com to learn more
the many health benefits that we can get from eating
about this important nutrient.
grapefruit. There's a reason why grapefruits are sometimes
called superfoods. They're full of fiber and low in calories.
Learn more about this healthy citrus option on page 16.
More Online...
Need Answers? Show Us Love. Health Tips
Send us your questions Alternativ e Medicine is on several Sign up for weekly wellness tips
and comments to social media channels! Chat with delivered right to your inbox.
[email protected]. editors, share stories with friends, Simply visit our homepage to
or connect with other readers. subscribe.

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GARDYNDEAL.COM /49

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A
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D
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C
O
E
. On the Cover
M
KIM ALEXIS’S HEALTH TIPS FOR THE NEW YEAR page 18

STAYING HEART HEALTHY page 26

5 TIPS TO IMPROVE HEART HEALTH page 29

GRAPEFRUIT IN SEASON PAGE 14
BEST DIET FOR 2024 page 36

EXERCISE: THE BEST MEDICINE? page 42

In this issue

6
GETTING READY FOR A NEW YEAR

10
HEALTH TIPS

13 EDITOR'S PICKS

14 IN SEASON: GRAPEFRUIT

16
EPSOM SALTS

18
KIM ALEXIS’S HEALTH TIPS FOR THE NEW YEAR

26
MANAGING HEART DISEASE

34
SHINING LIGHT ON ALZHEIMER'S DISEASE
EPSOM SALTS PAGE 16

36
NEW YEAR, NEW DIET

42
EXERCISE AS MEDICINE

48 BOOST YOUR GUT HEALTH

50 QUICK DINNERS

52 CERVICAL CANCER

54
BENEFITS OF OLIVES

56
PLANTGBASED LIVING

60
WEEKEND WARRIOR ATHLETES

EXERCISE AS MEDICINE PAGE 42

alternativemedicine.com • FEBRUARY 2024 | 3

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EDITORIAL

EDITOR IN CHIEF Dick Benson

EDITOR Priscilla Lundquist
EDITOR Olivia Salzwedel
DESIGN eodora Nikolov
WEB EDITOR/SOCIAL MEDIA Ryan Benson

EDITORIAL BOARD

Bharat B. Aggarwal, PhD; imothy Birdsall, ND; Andrew Campbell, MD; Alan M. Dattner,
MD; James Dillard, MD, DC; Mark Hyman, MD; David Katz, MD; Kathi Kemper, MD; Vasant
Lad; Susan Lark, MD; Marcus Laux, ND; Nancy Lonsdorf, MD; Holly Lucille, ND, RN; Victoria
Maizes, MD; Pamela Miles; Robert Newman, PhD; David Perlmutter, MD; Joseph Pizzorno,
ND; Beth Reardon, RD; Mary Saunders, LAc; David Scrimgeour, LAc; Bernie Siegel, MD;
Stephen Sinatra, MD; Jacob eitelbaum, MD; Kathy Torpe, CHom; Julian Whitaker, MD

AD VE RT IS IN G SA LE S

To locate a sales representative in your region, please visit

alternativemedicine.com/advertise or call 877.464.6607

PUBLISHER Dick Benson 651.251.9617 | [email protected]

SALES DEVELOPMENT DIRECTOR David Benson 651.251.9623 | [email protected]

INNOVISION HEALTH MEDIA INC.

PRESIDENT / GROUP PUBLISHER Dick Benson

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IT DIRECTOR Sam Bhatt

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Alternative Medicine guides and inspires you to make conscious choices about
your health, your family’s health, your community, and our world.

A portion of the images in this issue of Alternative Medicine are used under license from Shutterstock.com, 2024.
SUBSCRIPTIONS AND BACK ISSUES: Alternative Medicine (ISSN 2162-884X) is published by InnoVision Health Media, 3470 Washington Dr, Suite 102,
Eagan, MN, 55121. CUSTOMER SERVICE AND SUBSCRIPTIONS: Call 844.439.4412, visit alternativemedicine.com, or email [email protected].
You can also write Alternative Medicine, PO Box 11677, St. Paul, MN 55111. The basic rate for a one-year subscription is $39.95 domestic, $59.95 (US) Canada/
Mexico, and $99.95 (US) foreign. Back issues are $9 North America and $15 (US) foreign. © Copyright 2024 InnoVision Health Media. Reproduction in whole
or in part without the consent of InnoVision Health Media is prohibited. The suggestions in this magazine are not meant to take the place of advice from
licensed healthcare professionals. Alternative Medicine is not responsible for advertising claims.

4 | FEBRUARY 2024 • Alternative Medicine

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GE T TING READY FOR A

New Yea'!
S etting a New Year’s resolution is an incredibly common practice, especially in the
United States. A PLOS One study from 2020 states that for three consecutive years,
polls indicated that 44% of respondents were either likely or very likely to make a resolution
for the upcoming year. Interestingly, the study found the practice of resolution setting may
be more common in the U.S. than other countries. Similar polls in Sweden
found that just 12% to 14% of people set goals for the new year.
U.S. adults specifically are also ambitious when it comes to New Year’s resolutions.
A separate survey revealed that while nearly two in five respondents had a goal in mind
for the upcoming year, 18% reported having multiple goals. The survey polled 1,005 U.S. adults,
making note of their age to see exactly which age group makes the most resolutions.
While resolutions are made by individuals across the board, a few groups are more likely
than others to set their sights on a specific goal for the 2021 New Year.
For example, those who live at home and have kids are more likely to set
New Year’s resolutions than those who don’t have kids.

6 | FEBRUARY 2024 • Alternative Medicine

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POPULAR RESOLUTIONS

Tere are many common New Year’s

resolutions that people make to try to
reach goals or make improvements in
their lives. Lots of these resolutions are
quite popular, as many strive to improve
their quality of life. ake a look at a list
of some of the most popular New Year’s
resolutions.

Eat
Healthier
Tis is usually an extension of
Get in Shape
the previous resolution. Switching Losing weight is the top resolution for most Americans. It appears in
to a healthier diet can be incredibly a couple different forms, like “exercise more” or “stay fit and healthy,”
tricky when we are surrounded by but it is something that over a third of the U.S. population wishes to
unhealthy junk food. However, with achieve. It’s easy enough to start an exercise and diet program, but the
a good amount of determination trick is to find a decent one that will give you steady results and will be
and some basic tips, you can slowly easy to stick to in the long run.
develop nutritious eating habits.
Learn to control emotional eating,

3 Be More Active
be aware of your diet, and try some
healthier recipes. Reduce the amount
of processed food you consume, as it
contains added sugars and sodium.
Swap processed food for whole-grain Some people don’t have weight loss goals, and lots get exercise a few
food and fresh produce to make times a week. But, that said, majority of workplace settings are sedentary,
meals more nutritious. and humans weren’t meant to sit for hours a day every day. Tis can have
a negative effect on posture and health. If the sedentary lifestyle applies to
you, try to find ways to move around more throughout the day instead of
staying hunched over the computer, such as pacing around your room or
taking a walk to go get food instead of getting it delivered to you. It’s even
more fun if you share your activity with friends and family.

alternativemedicine.com • FEBRUARY 2024 | 7

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4 Reduce
Stress
Tey say that stress is one of the biggest killers
out there, and it can have a very destructive effect
on your relationships as well as your health, which
makes reducing stress one of many good New Year’s
resolutions. It may be an unavoidable side effect of
hectic modern lifestyles, but it can be effectively
managed with the help of useful and easy-to-practice
stress management tricks.

5 Learn to Be
Happier
Even people who are in decent shape, make a
good living, and have stress under control can
still be unhappy. It takes time and patience to
learn how to find joy in the little things and not
let problems bring you down. Becoming present
and showing gratitude can be a great way to
build happiness. ry starting a gratitude journal
to help you focus on the good things in life. At
the end of each day, write down three things
you are grateful for that day.

5
Get More
Quality Sleep
With big Vs, computers,
smartphones, tablets, and all sorts
of gadgets with glowing lights and
beeping alerts, it can be hard to
get the right amount of sleep and
make the sleep good quality. You
should get sufficient, quality sleep
by setting those gadgets aside at
least an hour before bed. Te blue
light emitted from these devices
tricks the brain into thinking it
is more awake than it is. Putting
these devices away will let your
mind slip into bedtime mode and
make it much easier to fall asleep
and get good quality sleep.

8 | FEBRUARY 2024 • Alternative Medicine

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6
Spend Less
Time on
Social Media
Some people might not
spend hours in front of the
V or playing video games,
but social media has become
a serious addiction among a
wide range of demographics.
It’s great to stay in touch with
friends and family, but if you
consistently spend more than
an hour every day on social
media, it’s time to make a
change. Add a social media
reduction to your list of good
New Year’s resolutions.

STICK TO THE HEALTHY mention is that all the positive changes good habits you have adopted until
HABITS YOU’VE DEVELOPED! you make must be permanent when they just become a natural part of who
you begin New Year’s resolutions. You you are. Tat is how you achieve true
Te last and most important point to will need to work on sticking with the self-improvement.

Kim Alexis’ Health Tips for the New Year

If you’re seeking to make 2024 from junk food. If you have food 4. A healthy mindset is also
your best year ever, Kim Alexis is items in your pantry that you're important. I'm struggling right
sharing a few tips to incorporate going to cheat with, and know that now because of what's going
into your daily life for a healthier you will feel guilty afterwards, on around the world and that I
you. get rid of it because when we get care very deeply about. What’s
hungry enough, we're going to eat happening can cause you to cry just
1. Get out and get moving. I'm anything on the shelf. When my by watching the news and feeling
a big believer in being outdoors. husband starts on something or bad for all those people who are
here's something important knows there's a food source like suffering. If you dive into it too
about that. For some parts of protein bars in the pantry, he'll much, you can easily go down to
the U.S. in the winter months devour them like cookies and eat an unhealthy place quite quickly.
that's not easy to. I grew up in the whole box. I learned to hide o me, it's important only if it's
Buffalo, but still felt I needed to such items. on the top of your mind and you
occasionally go outside be it to can do something about it. And
shovel snow or just be with nature 3. Stock healthy, clean, and it’s ok if you have empathy and
and sunshine and connected to all non-toxic food ingredients. I compassion. At the end of the day,
the different things that go with realized a lot of my recipes have 10 you must keep focusing on what's
magnetic energy. Being in groups ingredients or less. It’s important right and good and what should be
and socializing during the winter to simplify recipes and what you happening in our country instead
months in a cold climate is also eat daily. Many Americans are not of all the bad things going on
very important. eating enough fiber and greens, around us.
so eat plenty of salads. Another
2. I'm a firm believer in keeping recommendation would be to add Check our the interview with
the pantry clean, healthy, and free lots of vegetables to your diet. Kim in this issue on page 20.

alternativemedicine.com • FEBRUARY 2024 | 9

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HEALTH NEWS & TIPS

START
THE NEW YEAR
WITH

O mega-3
Experts generally recommend
having two servings o fish each week,
like salmon, herring, or sardines —
or their beneficial omega-3 atty
acids, EPA and DHA. But or most
Americans that just does not happen.

for your heart

ANY AC TIVI TY I S BETTER But supplements, like fish oil, can
be a great source o omega-3 atty
acids as well. A 2022 study ound that
taking just 3 grams o omega-3 atty
acids every day, either through ood
THAN SITTIN G or through supplements, can help
– EVEN SLEEPING lower blood pressure and prevent
Replacing sitting with as little as a ew minutes o heart disease. A couple key points:
moderate exercise a day tangibly improves heart health,
• If it tastes fishy it may be rancid.
according to new research. Te most beneficial change
• Store in the refrigerator to keep it
that was observed was replacing sitting with moderate to
vigorous activity – which could be a run, a brisk walk, or fresh.
stair climbing – basically any activity that raises your heart • Purchase products in darker-
rate and makes you breathe aster, even or a minute or two. colored bottles to prevent light
ime spent doing vigorous activity is the quickest way to damage.
improve heart health.
Getting active isn’t always easy, and it’s important to make And an added benefit o taking fish
changes that you can stick to in the long term and that oil- it can improve your mood!
you enjoy – anything that gets your heart rate up can help.
Incorporating ‘activity snacks’ such as walking while taking