Health E-Notes nutrient document

Health E-Notes through 12/10
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Over the years I have been taking items of interest from e-mails from various health groups I subscribe to. Each year I sort these items into two groups - "Nutrients" and "Conditions". Within each group are many sub groups. "Nutrients" has grown to almost 400 pages; "Nutrients" is over 400. The items from 2010 are in blue. Use normal skepticism and enjoy. Each file can be opened by Acrobat Reader which you should already have. The subgroups and items are listed alphabetically; and you can also use Acrobat Reader's "search" function to find things. If you would like to subscribe to any of these free emails try the links below: Wright Newsletter: http://www.wrightnewsletter.com/etips/freecopy.html" Health Science Institute: http://www.hsibaltimore.com/ealerts/freecopy.html" Daily Dose: http://www.douglassreport.com/dailydose/freecopy.html Life Extension Foundation: https://mycart.lef.org/Memberships/NewsSubscription.aspx?c=1 Doctor Mercola: http://www.mercola.com/ Bottom Line Secrets: http://www.bottomlinesecrets.com/cs/email.html
Nutrients
Acetyl L-carnitine (ALC)
For instance, many of the benefits of the amino acid acetyl L-carnitine (ALC) - such as the protection of brain nerve cells from degeneration - are attributed to its stimulating effects on the mitochondria. Unfortunately, some research has shown that ALC can increase oxidative stress. But a study from the University of California at Berkley that I told you about last year ("What Made These Rats Do the Macarena?" 3/12/02) found that combining ALC with alpha lipoic acid (ALA) not only eliminates the concerns about oxidative stress, but also magnifies ALC's anti-aging effects. The results of that study suggest that ALC and ALA supplements support the health of mitochondria, resulting in a boost to the metabolism that may even improve memory while fighting oxidative stress. In that earlier eAlert I told you that the usual recommended dosage for ALC is 250 mg to 2 grams daily, and 100 to 600 mg of ALA. Both supplements are widely available through vitamin suppliers and health food stores. Carnitine is produced in the kidneys and liver, and its main job is to carry fatty acids into the mitochondria. In addition, carnitine protects cells in the heart muscle from damage when a heart attack or spasm cuts off the
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oxygen supply. In the process of delivering fatty acids to the mitochondria, L-carnitine is converted to acetyl-Lcarnitine, which enhances brain activity. ALC has been shown to prevent brain-cell death and to protect nerve cells from degeneration due to aging or disease. This nutrient is one of the few that can cross the blood-brain barrier and move directly into the tissues of the brain, where it stimulates the mitochondria within the brain cells. ALC also helps stimulate acetylcholine, which is the most important neurotransmitter for memory function. In addition to enhancing cognitive abilities (such as increased alertness, longer attention span, and improved learning and memory), acetyl-L-carnitine has also been shown to effectively suppress protein glycation, which can lead to the formation of cataracts. The recommended dosage for ALC is 250 mg to 2 grams a day; like L-carnitine, ALC is available in most supplement stores and through online sources. So when taking an ALC supplement, it's a good idea to protect yourself with 100 to 600 mg of alpha lipoic acid daily. One compound Dr. Wright recommends is naturally occurring acetyl-l-carnitine (ALC). In multiple studies ALC appears promising as a brain-booster and memory enhancer for normal, healthy people, as well as a form of treatment for serious cognitive conditions like Alzheimer's disease. Dr. Wright explained to me that ALC is structurally similar to carnitine, a molecule involved in energy metabolism, and to acetylcholine, a compound that plays a role in central nervous system function. Several other studies have confirmed the value of this compound for individuals with age-related mental decline. Acetyl-L-carnitine is a molecule that occurs naturally in the brain, and our levels of it appear to decrease as we age. Replacing what you lose through supplementing might go a long way in heading mental decline off at the pass -- before it can progress into more serious conditions. Double- blind clinical trials have already shown that acetyl-L- carnitine can delay the onset of Alzheimer's, and also to enhance overall performance of individuals who have Alzheimer's. Acetyl-L-carnitine improves diabetic neuropathy. Diabetic polyneuropathy is a painful complication of diabetes that results from damage to the nerves by high levels of blood glucose. The condition can lead to cardiac arrhythmias, foot ulcers and even amputations. In the January 2005 issue of the American Diabetes Association journal Diabetes Care (http://care.diabetesjournals.org/), it was revealed that acetyl-L-carnitine not only improves the symptoms of diabetic neuropathy, but also helps regenerate nerve fibers and vibration perception.
Agaricus
When we first told you about agaricus in the May 2002 HSI Members Alert, we noted several laboratory and animal studies, but at that time no human trials had been conducted. But now we have a report on the first human testing, and the results promise that this modest mushroom may have a very bright future especially for cancer patients. Recent Japanese research has confirmed that agaricus contains a host of health-promoting components: vitamins B1 and B2, niacin, phosphorous, iron, calcium, protein, amino acids, and ergosterol (which converts into vitamin D2 when the mushroom is dried). Most importantly, researchers discovered that agaricus contains active polysaccharides; complex carbohydrates that prompt the immune system to fight
Health E-Notes through 12/10 off bacterial and viral illnesses.
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Agaricus stimulates the immune system by triggering the production of: * T-cells, which directly attack cells that have been taken over by viruses or cancers * Interleukin, which bolsters the immune system by stimulating growth and activity of white blood cells * Tumor necrosis factor (TNF), which activates white blood cells and fights tumors * Macrophages, which protect the body from infection by consuming foreign material At Japans Ehime University School of Medicine, researchers tested ABMs impact on tumors. Twenty days of treatment with agaricus extracts (800 mg/kg per day taken orally) significantly retarded tumor growth in cancerous mice. Researchers determined that the tumor-retarding agent was ergosterol, a steroid alcohol that occurs naturally in mold and yeast. In a second Ehime test, mice given the largest doses of agaricus had significantly less tumor growth compared to mice treated with placebo. Ergosterol was found to inhibit the development of new blood vessels within the tumor - a process that can stop and eventually reverse tumor growth. Agaricus therapy also produced another benefit: After 20 days of treatment none of the mice suffered any of the typical side effects of chemotherapy. The promising results from the Ehime University tests and other agaricus trials prompted researchers at the Catholic University of Korea, College of Medicine, in Seoul, South Korea, to conduct a human study in 2004. One hundred subjects with cervical, ovarian or endometrial cancer received at least three cycles of chemotherapy. Half the group also received three doses of agaricus supplements daily, while the other half received a placebo. Blood samples revealed that natural killer cell activity was significantly higher in the agaricus group. Another important result: In subjects treated with agaricus, chemotherapy-associated side effects such as appetite loss, hair loss, emotional instability, and general weakness were all improved compared to those who didnt receive the supplement. For many years, supplies of agaricus mushrooms or supplements were scarce because growers were unable to successfully cultivate this wild mushroom. It typically thrives in extreme conditions; intense Brazilian sunlight, humidity averaging 80 percent, and temperatures that soar to 100 degrees during the day and drop to 68 degrees overnight. It was only in the early 90s that growers devised a method of producing biologically active agaricus mushrooms. Today, Japanese consumers purchase 90 percent of Brazils agaricus crop, so youre not likely to find fresh agaricus mushrooms in most American markets. But a quick search on the Internet reveals that several companies offer agaricus supplements in different forms. Apparently no clinical trials have been conducted yet on any of these supplements, so be sure to double check the reliability of the source before placing an order.
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AHCC
Made from hybridized Japanese mushrooms, AHCC has already proven to increase the activity of natural killer cells by as much as 300 percent. Published research has shown how individuals suffering from breast, prostate, and other forms of cancer have experienced dramatic improvement and even full remission after taking AHCC. In recent years, further studies have demonstrated that AHCC may also be effective in fighting common (and often fatal) liver diseases associated with hepatitis C.
Alanine
Alanine is one of the nonessential amino acids, meaning that it does not need to come from the diet, but can be manufactured by the body. However, alanine is found in prostate fluid and may play a supportive role in prostate health. An older study of 45 men revealed that supplementation with alanine, glycine, and glutamic acid (also amino acids) reduced the symptoms of benign prostatic hyperplasia (enlarged prostate gland). Good dietary sources of alanine include meat, poultry, fish, eggs, dairy products and some protein-rich plants. Since most food sources of protein supply alanine, only those individuals who consume very little protein would need to supplement with alanine.
Alcohol
New European research confirms what I've said all along: That a glass or two of ANY alcoholic beverage helps the heart. How? By increasing the elasticity of your arteries - an important measure of cardiovascular health. In fact, the evidence from this and other studies is strong enough to show that heart-wise, moderate drinkers are HEALTHIER than nondrinkers. But wait - this just in: Some recent American research shows that moderate drinking (again, of any type) may help prevent the growth of colon polyps - a known precursor to colon cancer. And not by a small margin either we're talking 80 percent or more!
Almonds
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A study from the Antioxidant Research Laboratory at Tufts University concludes that almonds have antioxidant levels equal to some fruits and vegetables. Eight varieties of California almonds were tested: Butte, Carmel, Fritz, Mission, Monterey, Nonpareil, Padre and Price. And the results were impressive: * Catechin, epicatechin and kaempferol are the primary flavonoids in almonds (and also happen to produce higher antioxidant activity than other flavonoids) * Ounce for ounce, almonds have the same total flavonol content as red onions * Ounce for ounce, catechin content is similar to brewed green tea * And ounce for ounce, quercetin and kaempferol content is similar to broccoli Almonds contain protein, calcium, magnesium (which helps the body absorb calcium) potassium, iron and vitamin E. In fact, in the e-Alert "Go Nuts" (4/18/05), I told you about a study in which almond eaters increased their vitamin E levels and decreased LDL cholesterol levels. You can use this link to find more information about almonds and the nutritious benefits in other types of nuts in the e-Alert "Go Nuts": http://www.hsibaltimore.com/ealerts/ea200504/ea20050418.html
These nuts give you energy during the day and help you sleep soundly at night, says Dr. Ingram. When you can't keep your eyes open at the office, grab a handful of salted almonds. Their winning combination of vitamins, minerals, protein and healthy fats imparts immediate energy. At night, the calcium and magnesium in almonds act as a natural sedative, and since they contain salicylic acid (which is essentially natural aspirin), versatile almonds also can help control headache pain.
Alpha-Lipoic Acid
ALA also does something that no other antioxidant is known to do. It has the unique capacity to actually recycle vitamins C and E from their molecular building blocks. This is why ALA is sometimes called the "mother antioxidant." One of the factors to consider when supplementing with ALA is that it's quickly metabolized, so it's best to take lower amounts throughout the day, rather than a large dose all at once. Several studies have concluded that significant benefits can result from an intake of 50 mg per day. Research also shows that ALA may lower blood-sugar levels in normal, or non-diabetic, subjects as well as in those with diabetes, so it should be used with caution by anyone who tends to have very low blood sugar levels. In any case, you should discuss ALA use with your doctor before adding it to your daily regimen.
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Alpha-linolenic acid, or ALA, is one of the omega-3 fatty acids. Walnuts contain high levels of ALA.
Previous research has shown alpha-lipoic acid (ALA) to be effective in treating neuropathy and other degenerative diseases. ALA is sometimes called the mother antioxidant because it does something no other antioxidant is known to do: It has the unique capacity to recycle vitamins C and E from their molecular building blocks. In a previous e-Alert I told you about a 2003 Mayo Clinic study in which 120 subjects with diabetic neuropathy were divided into two groups. One group received 600 mg of ALA in intravenous daily doses for two weeks, and the other group received a placebo. As reported in Diabetes Care, the researchers found that ALA significantly and rapidly reduced both the severity and frequency of diabetic neuropathy symptoms. The most recent neuropathy test of ALA involved oral doses. (Intravenous ALA is not currently available in the U.S.) An International team led by researchers at the German Diabetes Center in Dsseldorf, Germany, recruited 181 subjects with either type 1 or type 2 diabetes. All of the subjects had similar levels of DSP symptoms. STUDY ABSTRACT * Subjects were divided into four groups and received either a placebo, or one of three ALA doses daily: 600 mg, 1,200 mg, or 1,800 mg * In each of the ALA groups, significant improvements were noted in burning and stabbing pains, compared to the placebo group, in which improvements were only modest * Numbness was not relieved in any of the ALA groups * For subjects in the 1,800 mg group, symptoms began improving in the first week * Symptoms began improving in the second week in the other two ALA groups In the Mayo Clinic study mentioned above, no side effects were recorded among subjects receiving 600 mg of intravenous ALA daily. In the German study, however, ALA side effects included nausea, vomiting, and dizziness, but only in the two groups that took the higher doses. In their conclusions, the authors wrote, An oral dose of 600 mg once daily appears to provide the optimum risk-to-benefit ratio. One of the factors to consider when supplementing with ALA is that it is quickly metabolized and cleared from the liver. As a result, a supplement will only cause a relatively brief rise in blood levels of ALA. Several studies have concluded that significant benefits can result from an intake of 50 mg per day. But whatever your dosage, its best to take lower amounts throughout the day, rather than all at once. Research shows that ALA may lower blood-sugar levels in normal, or non-diabetic, subjects as well as in those with diabetes, so it should be used with caution by anyone who tends to have low blood sugar levels. In any
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case, you should discuss ALA use with your doctor before adding it to your daily regimen.
Alpha-lipoic acid improves diabetic neuropathy symptoms The November, 2006 issue of the journal Diabetes Care published a report concerning the finding that alphalipoic acid given to diabetic patients improved symptomatic diabetic polyneuropathy, a painful condition of the nerves that affects the quality of life of many diabetics. Alpha-lipoic acid is an antioxidant that has been previously shown to help improve the symptoms of diabetic neuropathy when administered intravenously for three weeks.
Alpha-lipoic acid completely prevents atherosclerosis in diabetic mice An article published in the August, 2006 issue of the American Diabetes Association journal Diabetes reported the findings of Xianwen Yi and Nobuyo Maeda of the University of North Carolina at Chapel Hill that giving alpha-lipoic acid to mice in whom diabetes was induced prevented the increase in cholesterol, atherosclerotic lesions and health deterioration that the disease would otherwise cause. Alpha-lipoic acid is a potent antioxidant nutrient that has been used to treat diabetic neuropathy, however, its effects in diabetic cardiovascular disease have not been completely evaluated.
Alpha-Lipoic Acid (a.k.a. Thiotic Acid)--beneficial in preventing and treating Syndrome X, has antioxidant and antidiabetic activity, protects LDL cholesterol against oxidation, lowers total cholesterol, is beneficial in congestive heart failure and strokes, inhibits protein glycation, and stabilizes arrhythmias. Some researchers credit alpha-lipoic acid with being the principal supplement for preventing and reversing Syndrome X. Lipoic acid earned this reputation by increasing the burning of glucose. The mitochondria (the powerhouse of the cell) are one of the benefactors of enhanced glucose utilization, via the Krebs's cycle, a process that utilizes glucose, amino acids, and fatty acids to yield high energy. Many of the B vitamins assist in maximizing production from the Krebs's cycle, but perhaps none is as efficient as lipoic acid (Challem et al. 2000) Alpha-lipoic acid (ALA) is the "the mother antioxidant." Unlike vitamins C and E-which only work in water and fat respectively-ALA overpowers free radicals in both fat and water. Plus, as C and E subdue free radicals, they lose electrons. But ALA actually helps restore those lost electrons so C and E can go on fighting! ALA is produced naturally by your body but, as you age, your body produces less and less ALA-so, supplementing is necessary. Plus, in addition to being a powerful antioxidant, ALA may help stimulate insulin response, regulate blood glucose levels, and repair liver cells. Fortunately, one of the most powerful antioxidants - alpha lipoic acid (ALA) - has been shown to be a bloodsugar- lowering agent for diabetics. In addition, ALA can create new molecules of vitamins C and E from their molecular building blocks. For this reason, it is sometimes referred to as the "mother" antioxidant. In addition, ALA can help your body better utilize coenzyme Q10 and glutathione. Many studies have demonstrated that
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antioxidants are most effective when several different kinds are used together. One of the factors to consider when supplementing with ALA is that it is quickly metabolized and cleared from the liver. As a result, a supplement will only cause a relatively brief rise in blood levels of ALA. Several studies have concluded that significant benefits (for all of us - not just diabetics) can result from an intake of 50 mg per day. But whatever your dosage, it's best to take lower amounts throughout the day, rather than all at once. Before adding ALA to your supplement regimen I have one important word of caution. The effect of ALA on those who suffer from hypoglycemia (low blood sugar) has not been specifically studied. There is, however, research showing that ALA lowers blood-sugar levels in normal, or non-diabetic, subjects as well as in those with diabetes. Our current understanding of how ALA affects blood sugar suggests that it should not be used by those with very low blood sugar, as it could further decrease blood glucose. Alpha-lipoic acid is a powerful anti-oxidant that can fight all sorts of free radical damage in the body. It's also a key component used for energy production: The body needs alpha-lipoic acid to produce energy. But there's very little of it present naturally in your body, so supplementing with it may increase energy levels significantly. Researchers claim that the combination of ALA and ALC has made an incredible difference in the rats. They were far more energetic, they learned new tasks more easily, and their short-term memory drastically improved. What is...alpha-lipoic acid? Some say that the antioxidant qualities of alpha-lipoic acid put it right up there with vitamins C and E as an important defense against free radicals. It converts to dihydrolipoic acid in the body, and together, they fight peroxynitrate radicals especially dangerous free radicals that contain both oxygen and nitrogen. Some researchers have started calling alpha-lipoic acid the "universal" antioxidant. Whereas vitamin C is only water- soluble, and vitamin E is only fat-soluble, alpha-lipoic acid neutralizes free radicals in both watery and fatty regions of cells. It also recycles and extends the metabolic lifespans of vitamin C, glutathione, and coenzyme 10 directly, and vitamin E indirectly -- increasing their effectiveness.
Amino acids
"Instead of popping handfuls of pills that don't give you lasting relief, I tell my patients about a natural supplement that is such an effective solution to chronic pain. "An amino acid, DL-phenylalanine, which eases pain by blocking the enzymes that break down the body's natural pain-killing chemicals. "In 20 patients with longstanding pain, most reported that their pain was cut in half after taking the amino acid
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for just two weeks. Other research shows that DL-phenylalanine helps reduce chronic pain associated with migraines, multiple sclerosis and fibromyalgia by stimulating nerve pathways in the brain that control pain. "It's so effective that a clinical trial by French researchers discovered that it alleviates the pain often experienced by late-stage cancer patients. In my book, that's pretty impressive!"
Q: I'm interested in the amino acid therapy for depression that you've written about before. However, I live in a very rural area and there are no natural medicine practitioners within several hundred miles of my home. So, unfortunately, having my individual amino acid levels tested, as you recommend, isn't really feasible for me. Is there any way I could begin a supplement program without the pre-testing? Dr. Wright: While it's always ideal to know your own "starting point," it is possible to undergo amino acid treatment without pre-testing, since it's a very safe program. Some things to keep in mind: Make sure to include all eight essential amino acids in any amino acid supplement program: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. I'm aware of only one supplement, called EgSentials, that contains all eight essential amino acids. EgSentials is patterned after the balance of amino acids naturally found in eggs, which are generally considered to follow the best "complete protein" pattern. EgSentials is available from many natural food stores and other compounding pharmacies. You can also order this product from Biotech Pharmacal (501-443-9148) or from the Tahoma Clinic Dispensary (888-893-6878). For the best results, I also recommend using extra quantities of vitamin B12 (1,000 micrograms daily when injected, 5,000 micrograms daily if taken orally) in conjunction with the amino acids. Also, be sure to take extra folic acid at the same time as the vitamin B12. Take 2 1/2 to 5 milligrams of folic acid daily when injected or 5 to 10 milligrams daily when taken orally. Keep in mind that it usually takes a minimum of four to six weeks to observe early results, and longer to obtain the best results.
What are...the essential amino acids? There are eight essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
For example, amino acid supplements are expensive, and if taken with protein foods the protein receptor sites are flooded with competition from the protein in foods. If you're trying to get a predominance of one amino acid for some reason (l-glutamine for energy, arginine for growth hormone production, l-tryptophan for sleep, etc.)
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you'd be wasting money to take them with other proteins. Dr. Spreen tells me that branched chain amino acids (BCAAs) are apparently the easiest form of protein for the body to use for repair, and that's why this nutrient is popular with many body builders. "BCAAs are readily available for incorporating into new proteins, both structural and enzymatic (and the enzymatic side may be even more important than the structural repair, if you can rank such things)." The three BCAAs (leucine, valine, and isoleucine) are essential amino acids, which are also precursors of glutamine. Without BCCAs in our diets, we literally couldn't live. About BCCAs, Dr. Spreen says, "I've always felt that anything that makes it easier for the body to 'do its thing' is immunologically beneficial. If it has easy access to energy, readily available components for fixing whatever's damaged, and ways to move the body's biochemical processes around without having to worry about 'rationing' what's available, that HAS to make it easier to go out and eat invading organisms and fix whatever's broken." BCAAs are available in supplement form, but are easily obtained from meat, whey protein, egg protein and other dairy products. We told you about L-arginine in the April 2001, issue of the HSI Members Alert in an article about citrulline, another important amino acid that acts as a catalyst for the manufacture of L-arginine. Citrulline also has cardioprotective effects, but is specifically known for helping patients overcome physical exhaustion and mental fatigue. In the Members Alert we told you about a unique product called Citrudex that combines citrulline with a natural component of apples called malate, which enhances the work of the amino acid. (For more information about Citrudex, contact the Center for Natural Medicine Dispensary: 888-305- 4288, or 503-232-0475.) What are... Amino Acids? When the digestive system breaks down protein, the result is 22 known amino acids. Eight are considered essential, meaning they cannot be manufactured by the body but must be consumed. The rest are non-essential, meaning that with proper nutrition, the body is able to manufacture them in adequate amounts for proper functioning. The eight essential amino acids are: tryptophan, lysine, methionine, phenylalaine, threonine, valine, leucine, and isoleucine. Non-essential are: arginine, tyrosine, glycine, serine, glutamic acid, aspartic acid, taurine, cystine, histidine, proline, and alanine. Amino acids are often referred to as the "building blocks" of the body because of they build cells, repair tissue, and form antibodies to combat invading bacteria and viruses. They are also part of the enzyme and hormonal system, and are critical in building nucleoproteins such as RNA and DNA.
Andrographis
In addition to the seven studies mentioned in the UK research, previous laboratory trials have shown that
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andrographis extract doesnt actually kill the organisms that make you sick - at least not directly. Instead, it boosts your immune system and stimulates natural antibodies. Your body creates some very powerful disease-fighting enzymes. But if you become ill easily or dont recover quickly from colds and the flu, the production of these antioxidant enzymes may be compromised. Andrographis protects enzymes, enhancing natural disease-fighting abilities. But andrographis may eventually prove to do more than just bolster disease-fighting enzymes. Here are some results from trials with lab animals: * Research with dogs showed that andrographis may help prevent myocardial ischemia (inadequate blood circulation in the heart caused by coronary artery disease) * A similar study found that andrographis may inhibit the formation of blood clots * Diabetic animals treated with andrographis developed lower blood sugar levels * Andrographis lowered systolic blood pressure in lab rats bred to be spontaneously hypertensive * Andrographis preserved liver function in mice that were given drugs to impair liver function The potential of andrographis to influence these conditions in humans isnt yet known.
Angostura bitters
While everyone seems to have their own "cure" for hiccups, such as eating a spoonful of sugar, holding your breath, swallowing water while bent over, eating yellow mustard, and - - in extreme cases -- prescription drugs, Dr. Wright suggested that a bartender's hiccup cure may be the simplest and most productive answer. In fact, there's even been some research done on this matter. In an open trial of people suffering with the hiccups, 88 percent of those who sucked or chewed on a lemon wedge soaked in Angostura bitters were cured. Angostura bitters (named after what was once Angostura, Venezuela) was developed in 1824 by Dr. J. Siegert, who intended it to treat fatigue and stomach ailments. Beyond saying that it contains herbs and spices, the Siegert family has kept the formula for Angostura bitters one of the most guarded secrets in history. It is now the single most widely distributed bar item in the world and is used in many classic cocktails such as the Pink Gin, Old Fashioned, Manhattan, and Rum Punch.
Anthocyanis
As for blueberries, researchers at Tufts University concluded that a chemical in blueberries called anthocyanis is the active ingredient responsible for protecting brain cells. Anthocyanis is also the chemical that gives blueberries their extremely dark color.
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Antioxidants
I've been in more car accidents than you have. I'm not bragging, I'm just saying. If you have been in more car accidents than me, you're probably a NASCAR driver or something, because I've been in four count 'em four car accidents. Even more amazing than surviving four car accidents is managing to get through them all without suffering any major traumas or emergency surgeries. Many others who aren't so fortunate will lose their lives due to infection and multiple organ failure, which is common after a challenging surgery with no prep time. But surprising new research shows that three dietary supplements might save lives and reduce suffering among these patients. I hope every surgical unit in every hospital in the country will see this one. When the body is badly injured, antioxidants rush to the wound site to fight infection. But in this type of pitched battle antioxidants are quickly depleted and infections have the opportunity to advance. What the body needs is a wave of reinforcements the cavalry riding over the hill to the rescue. That's how Bryan A. Cotton, M.D., describes the need for intensive antioxidant therapy in treating patients with serious wounds. Dr. Cotton (assistant professor of surgery at Vanderbilt University Medical Center) recently reported on his antioxidant research at the 2008 Clinical Congress of the American College of Surgeons. Over a period of one year, Dr. Cotton and colleagues arranged to have an antioxidant treatment given to each patient admitted to Vanderbilt's trauma center. More than 2,200 patients were given one gram of vitamin C and 1,000 IU of vitamin E (alpha-tocopherol) three times each day. Selenium was also given intravenously 200 micrograms per day. Patients received this regimen for seven days or until discharge whichever came first. Dr. Cotton's team compared outcomes for these patients to outcomes for more than 2,000 trauma patients who didn't receive antioxidants. Results showed clear benefits. * Rate of abdominal compartment syndrome (massive hemorrhage or intestinal obstruction) was four times lower with antioxidants * Rate of surgical site infection was two times lower with antioxidants * Rates of overall infections and respiratory failures were also significantly lower with antioxidants Based on this success, Dr. Cotton's team continues to administer antioxidants to the most serious cases in the
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trauma center. Length of treatment and dosage are also being adjusted to assess optimal usage. And plans are in the works for additional trials that may also include nontrauma patients who are in critical condition. And here's the biggest surprise: Dr. Cotton told MedPage Today that this antioxidant treatment costs exactly $11 for the week. Oh please tell me he didn't just say that. Surely Dr. Cotton has been around long enough to know that economics drives health care innovations. He needs to bump that figure up to, say, $1,100 per week. THEN hospital administrators will sit up and take notice. Insurance or Medicare will pay for 90 percent, patients will pay for the rest, someone gets rich, and everybody wins. Of course, my tongue is in cheek. But I've got a feeling this advancement in trauma care will go nowhere fast unless someone can reap huge profits.
Apigenin
By now youve probably heard of the benefits of tomatoes, and how the lycopene they contain can help men avoid prostate cancer. But now theres a new prostate-cancer-preventing nutrient on the block. A recent study showed that men who add foods rich in the bioflavonoid apigenin to their diet may protect themselves against prostate cancer. Apigenin is found in cherries, apples, grapes, onions, broccoli, celery, and leeks, among other foods-including tomatoes, making them a double-whammy when it comes to cancer prevention. It can also be found in the herbs chamomile, lemon balm, perilla, and parsley. Researchers at the Case School of Medicine conducted two separate studies to determine what effect apigenin had on prostate cancer. In the first study, they gave a group of mice either a high or low dose of apigenin or an inert substance for 10 weeks. After two weeks, prostate tumors were implanted in each mouse. In the second experiment, researchers first implanted the tumors, then gave each mouse apigenin to determine the bioflavonoids efficacy as a treatment for the disease. The study found that the mice receiving apigenin showed a reduction in the volume and weight of the cancerous tumors. The animals that received the highest dose of apigenin experienced the greatest benefit, with a 59 percent inhibition of tumor volume in the first experiment and a 53 percent reduction in the second experiment compared to the animals who did not receive the bioflavonoid. The scientists also found an association between apigenin consumption and insulin-like growth factor (IGF-1), noting a decrease in IGF-1. An elevated level of IGF-1 is associated with an increased risk of prostate and other cancers. In addition, insulin-like growth factor binding levels, which reduce cancer risk, had increased in the animals that received apigenin.
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ApoA-Milano
ApoA-Milano sounds like a Hawaiian greeting, but it's not. Rather, it's been hailed as vein Drano, roto-rooter for the heart and a miracle artery deblocker that can provide much joy and hope for sufferers of cardiovascular disease. Research into what is known as ApoA-1 Milano (formally, Apo-Lipoprotein type A-1, variety Milano) began nearly 30 years ago when a small, isolated community in northern Italy was found to have almost nonexistent amounts of HDL (the "good" cholesterol that whisks away the "bad" cholesterol), yet, paradoxically, seemed immune to heart disease. It turned out that the villagers had a unique variant of HDL that was infinitely more efficient in keeping their arteries clear of plaque and warding off heart disease than that running in the veins of the rest of us. Scientists engineered a synthetic version of this renegade form of HDL, and, after giving it to rats and mice with promising results, subjected a group of 47 patients with heart disease to weekly intravenous infusions of the preparation, dubbed ETC-216, for five weeks. Then they measured the change in deposits of arterial plaque, using intravascular ultrasound. Their results were published to great fanfare in a November 2003 issue of Journal of the American Medical Association (JAMA). While the plaque reduction measured may strike laypeople as insignificant -- only 4.2% -- it blew doctors away. That decline in plaques was 10 times better than the improvement achieved by taking "statins," the current preferred conventional treatment. Before cardiologists can celebrate a victory, though, a long list of questions must be answered to assure everyone of ETC-216's safety and to know how and on whom it might best be used. "People who die of coronary artery disease don't die of what they have, but because of a sudden change in what they have," such as when a chunk of plaque breaks off and causes a heart attack or stroke, explains Dr. Jeffrey Borer, who is chief of the cardiovascular pathology and physiology division at Weill Medical College of Cornell University. While the animal studies concerning plaque stability were promising, the drug could do more harm than good if it is found to destabilize the plaque. If "by leaching out the cholesterol you destabilize the plaque structure and make it more likely to crack," the drug might be leaving patients worse off than they were. However, if ApoA decreases the likelihood of a sudden change, it would be very promising for patients.
Apples
Apples can keep you more mentally sharp It's not as if apples didn't have enough virtues. Sure, one a day keeps the doctor away. That's because they're
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rich in vitamin C and loaded with fiber, particularly pectin, a soluble fiber that not only promotes digestive health but lowers blood-cholesterol levels. Increasingly, however, researchers are finding that apples have functional properties well beyond their nutritional value, and many of the goodies are in the juice as well as the flesh. But now comes evidence that apples can keep you mentally sharp as you age. They protect neurons from the cognitive decline that typically accompanies aging; improve nerve-cell communication; and can prevent, halt, and even reverse some signs of Alzheimer's disease.
Now we find that the type of daily apple you choose may make a big difference. Researchers at Agriculture and Agri-Food Canada tested eight different species of apple to measure polyphenol activity. The species included Northern Spy, Golden Delicious, Red Delicious, Empire, Cortland, McIntosh, Mutsu and Ida Red. All the apples used in the study were grown on the same farm. The results: * Red Delicious, Northern Spy and Ida Red apples had the highest levels of polyphenol activity * Red Delicious had twice the polyphenol activity than Empire apples, which had the least * Polyphenols are far more concentrated in the apple peel than the flesh of the apple According to previous research, a single apple has antioxidant activity that is roughly equal to 1,500 mg of vitamin C. Provided, of course, you choose wisely when you go apple picking.
Arjuna
Ayurvedic herb called arjuna, known to stimulate many functions that support the heart. Arjuna has also been proven to lower cholesterol as much as 12 percent in just 30 days. You can find more detailed information about arjuna at the web site for Himalaya USA (himalayausa.com).
Arnica
Used both internally and externally as a homeopathic remedy, arnica has an excellent reputation as an antiinflammatory topical ointment for bruises and sprains. It has been used for hundreds of years to soothe aching muscles and reduce pain and inflammation associated with sprains and bruises. It's one of the oldest and most important drug plants. Aside from these applications, the German Commission E (the herbal regulatory agency for Germany) has approved arnica for inflammation caused by insect bites and for superficial phlebitis (vein inflammation).
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Arnica is a flowering herb that grows in mountainous areas of Europe and Asia. Apparently mountain climbers have been known to chew the arnica plant to relieve bruises and sore muscles. These days most people (including mountaineers) use arnica ointment, oil, tincture and pills to reduce the painful inflammation associated with joint and muscle pain from injuries or exercise. As is the case with so many herbal remedies, it isn't known just exactly how arnica works. But new research from England may offer an important clue about the bioactive components that give arnica its soothing qualities.
Artemisinin
The herb Artemisinin ("arty-MISS-in-in") is extracted from wormwood and has been used by Chinese doctors for centuries to treat various diseases. However, this practice remained largely unknown until 1970 when archeologists rediscovered it. The herb is primarily used today in the treatment of malaria. However, at June's World Conference on Breast Cancer Dr. Narenda Singh of the University of Washington discussed study testing Artemisinin's effects against breast cancer. Results showed that the herb killed all breast cancer cells within 16 hours. As if this observation wasn't dramatic enough on its own, researchers also noted that although the cancer cells were killed, Artemisinin largely spared healthy cells. Artemisinin apparently works the same way that lactoferrin works in breast milk, by binding with iron in cancer cells and bacteria. This kills the foreign cells by giving them an iron-deficiency anemia. The malaria parasite requires a lot of iron for good health, as do cancer cells, which is why Artemisinin appears to be so effective for both conditions. Remember, these studies are not even at the clinical trail stage (most of the work so far has been done in vitro) so Artemisinin is difficult to obtain. I will watch for further developments and continue to keep you informed
Arugula
And a side note for anyone who wants to include more calcium in their diet: Arugula contains nearly 100 grams of calcium per cup and watercress contains more than 120 grams per cup.
Ashwagandha
Ashwagandha (Indian ginseng) - fights stress, improves memory, and helps rejuvenate those suffering from exhaustion, or stress-induced fatigue
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Aspergillus
In addition, a number of studies have shown that a plant- based enzyme called Aspergillus oryzae may be effective in protecting the intestine from the effects of gluten. Enzyme formulas containing Aspergillus oryzae (such as Similase and Zest for Life Enzyme Boost Formula) are available from sources on the Internet. However, anyone with celiac disease or other serious digestive problems should first discuss the use of enzyme supplements with a health care provider.
Aspirin
But just to reiterate: I think "aspirin therapy" is crazy. Not only does aspirin increase the risk of potentially lethal internal bleeding, it's also makes blood MORE likely to clot up, not less! And as if these reasons weren't enough to make you flush your Bayer down the commode, there's new research about over-thecounter (OTC) pain relievers that's even more damning: It turns out that taking Ibuprofen (Advil, Motrin) in combination with aspirin actually doubles your risk of death from heart-related causes! That's right: According to a study of eight years' worth of medical records of over 7000 patients conducted by Britain's Medical Research Council (and reported in my favorite medical journal, The Lancet), if you pop Ibuprofen for any reason - say, arthritis pain relief - while engaged in aspirin therapy for heart disease, you're twice as likely to keel over from a heart attack because of the way these two powerful drugs interact. These findings only prove what I've been saying all along - that just because something is available over the counter doesn't mean it's harmless, or that it can't kill you... Aspirin use associated with decrease in hormone positive breast cancer risk A study published in the May 26 2004 issue of the Journal of the American Medical Association has found a link between aspirin use and a lower incidence of hormone positive breast cancer. This study is the first to examine whether the protective effect of aspirin against breast cancer demonstrated by earlier research varies with hormone receptor status.
Astralagus Root
Q: I read recently that the herb astralagus may be used to correct organ prolapse. Does that include the uterus? Dr. Wright: For those readers that may not be familiar with it, prolapse occurs when an organ slips out of place within the body. The use of astragalus for organ prolapse comes from Traditional Chinese Medicine (TCM). In TCM, astragalus is used for a variety of prolapse syndromes, including a prolapsed uterus. For this application,
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the root is taken by decoction (simmering in hot water) and the typical dose is between 10 to 30 grams per day.
Q: Several years ago, I remember reading an article in your newsletter by Kerry Bone that mentioned that astralagus root may be used to correct organ prolapse. Does that include the uterus? If so, what dosage? JVW: The use of astragalus for organ prolapse comes from Traditional Chinese Medicine (TCM). In TCM, astragalus has been used for a variety of prolapse syndromes including a prolapsed uterus. For this application, the root is taken by decoction (simmering in hot water) and the typical dose is between 10 to 30 grams per day.
Ashwagandha
Ashwagandha is an herb used traditionally in Ayurvedic medicine for normalizing adrenal gland function. I like Jarrow's Sensoril Ashwagandha, which uses a form of the herb that has been well studied and standardized. Take one capsule of this product daily on an empty stomach. Side effects are rare.
Avemar
Unlike the three drugs, Avemar was also effective in inhibiting the growth of estrogen receptor-negative breast cancer cells, suggesting that the wheat germ extract may prove to be a better overall breast cancer fighter than anti-estrogen drugs. The Avemar story isn't new to HSI members. In a December 2005 HSI Members Alert article titled "The Cancer Miracle that Leaves Healthy Cells Healthy," we first told you about several trials in which Avemar has been shown to successfully treat different types of cancer. For instance, in a yearlong study that followed more than 40 patients with oral cancer, about half received surgery and standard care, while the other half received the same along with Avemar. Results showed that Avemar helped reduce the risk of cancer progression by 85 percent. Less than five percent of the Avemar subjects experienced local cancer recurrences compared to nearly 60 percent in the standard care group. One of the keys to Avemar's effectiveness is glucose control. Cancer cells utilize glucose at a rate that's as much as 50 times higher than normal cells. And cancer cells that have a higher rate of glucose utilization have a much greater chance of spreading. But researchers have found that Avemar selectively inhibits the glucose metabolism
Health E-Notes through 12/10 that cancer cells thrive on.
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And finally, Avemar dramatically cuts back on side effects. In the study described above, Avemar reduced the frequency and severity of standard care side effects, which included nausea, fatigue, weight loss, and immune suppression. This is all the more significant in the treatment of breast cancer when you consider that tamoxifen has been linked to a host of adverse side effects: hot flashes, nausea, vomiting, weight gain, mood swings, depression, loss of energy, deep-vein thrombosis, and pulmonary embolism. In the U.S., Avemar is marketed under the brand name Ave, and is available through many online sources. But any woman diagnosed with breast cancer should first talk with her doctor before using Ave or Avemar.
Avocado
Avoid Cancer by Eating Avocados I'll take any excuse to eat an avocado, so I am always happy to see research identifying yet another virtue of this delicious fruit (and yes, it's a fruit!). I just saw a new study reporting that plant chemicals in avocados are effective in killing certain cancer cells in the laboratory and also in preventing particular precancerous cells from developing into actual cancers. For this study, Steven D'Ambrosio, PhD, professor at Ohio State University and his research team published a review of previous studies where a chemical extraction process was used to isolate six compounds in avocado meat, which were then injected into a petri dish containing human cells. These were either normal, precancerous or actively cancerous (in this case, oral cancer) in order to ascertain how the cells would react to the isolated avocado compounds. One of the six extracts (they called it D003) was found to have an effect -- it reduced the growth of some precancerous and cancerous cells while also killing other ones outright. Based on these study results, Dr. D'Ambrosio speculates that "as part of a healthy diet, a cup of avocado may have some cancer-prevention effect." This adds to other research pointing to some cancer-fighting benefits of avocado as well. A 2005 study done at UCLA found that the growth of human prostate cancer cells was inhibited by 60% when exposed to avocado extracts. But keep one caveat in mind: Each of these studies used an extract from only a single type of avocado whereas there are actually hundreds of avocado varieties. The studies Dr. D'Ambrosio reviewed involved only Haas avocado extracts. Why does this matter? Because, according to Jonny Bowden, author of The 150 Healthiest Foods on Earth, the nutritional value of an avocado varies by type and growing location. For example, 100 g of a California avocado has about 28% fewer calories, 35% less fat and about 10% fewer carbohydrates than a Florida avocado. He believes nutrient values may vary as well, although the California Avocado Commission says there is likely only
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a slight difference. In addition to potential for cancer prevention, avocados are a source of lutein, zeaxanthin, beta carotene and folate, among other nutrients. So it looks like avocados are worth incorporating into your diet for lots of reasons. Bring on the guacamole! Source(s): Steven D'Ambrosio, PhD, professor, Ohio State University. Dr. D'Ambrosio's area of research and interest is natural preventatives for cancer.
Over several centuries its been called by many names: ahuacate, avocaat, agovago, albecatta and alligator pear. In 1519, Spanish explorer and cartographer Martin Fernandez De Encisco offered this description of the fruit with an alligator hide: That which it contains is like butter and is of marvelous flavor, so good and pleasing to the palate that it is a marvelous thing. He might have added that its also a very healthy addition to warm-weather salads - especially if you happen to be exploring the tropics hundreds of years before the first air conditioner. For many years weve heard speculation about why the Mediterranean diet tends to support heart health and prevent cancer. It could be the olive oil; it could be the abundance of fresh, uncontaminated fruits and vegetables; it could be the wine; it could be a combination of all those things. Or it could be the avocado, a truly nutrient-dense food with an impressive list of nourishing contents: * Magnesium * Folate * Potassium * Vitamins B, E and K * Glutathione * Lutein * Monounsaturated fats * Omega-3 fatty acids
In 2004, researchers at Iowa State University and Ohio State University conducted a study to find out if the avocado is more than just the sum of its parts. The Ohio team set out to determine if avocado consumption improves the absorption of lycopene, lutein, alpha-carotene and beta-carotene. The study was divided into two parts, and each part had two phases. In the first part, a group of six males and five females ate 300 grams of tomato salsa. About half of the group was given salsa that contained 150 grams of avocado (about five tablespoons), and the others ate salsa without avocado. After a washout period, the test was repeated with the subjects crossing over; those who ate avocado salsa in the first phase were served plain salsa, and vice versa. This first part of the study was designed to determine lycopene absorption.
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The second part of the study was designed to determine lutein and carotene absorption. In this part, the subjects ate a salad of carrots, spinach and lettuce. For half the group, salads also contained the 150 grams of avocado. As in the first part, the groups crossed over after a washout period. During both parts of the study, the only fat source was avocado. Blood was drawn from each subject several times after each meal to determine changes in nutrient levels for up to nine and a half hours after the meals. As in the earlier study, blood was analyzed using HPLC. The results: * Subjects who ate avocado with salsa absorbed nearly 4.5 times more lycopene than those who didnt eat avocado * Subjects who ate avocado with salad absorbed 8.3 times more alpha-carotene and 13.6 times more betacarotene than those who didnt eat avocado * More than four times as much lutein was absorbed by subjects who ate avocado with salad compared to those who ate only salad
GUACAMOLE FOR HEART AND SKIN HEALTH Daily Health News readers know that avocado's essential fatty acids and vitamin E make it a top food for the heart. Here's something you may not know: Your skin can benefit from a regular serving of guacamole, too. Natural oils in avocados perk up a poor complexion, make brittle nails strong again and improve dry skin. Dr. Ingram advises some 50 million Americans suffer from high blood pressure, and most of them are over the age of 50. About 21 million Americans suffer from osteoarthritis and, again, most of them are over age 50. What this adds up to is a very dangerous dance for the millions of people who are treating both conditions. Nearly all painkillers -- whether taken in moderate or greater amounts and for whatever reason, including arthritis -interfere with most blood pressure medications.
Bacopa
Bacopa - affects higher-order cognitive processes by rejuvenating nerves and brain cells
Basil
Basil plants are annuals, but having to replant every year is worth it. Gardner says that the Greeks held basil in
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such high esteem that only the aristocracy was allowed to grow it and that its distinctive scent was associated with healing spirits. It is well known as a stomachic (meaning good for the stomach), she says, so make plenty of fresh pesto and add the leaves to your salads and other sauces.
Beans
Beans are a member of the legume family, which also includes soybeans, lentils, peas and peanuts. (For purposes of this article, well talk about those legumes Americans think of when they hear the word beans -such as pinto, red, pink, navy and black beans, cannelini and red kidney, chickpeas, black-eyed peas and green peas.) Beans are a good source of low-fat protein, vitamins, minerals and antioxidants. But perhaps the best reason to eat beans is the fiber, says Alice H. Lichtenstein, DSc, professor of nutrition science and policy at Tufts University in Boston. Most Americans fall short of the recommended 20 g to 30 g of fiber a day (some health experts call for even more). A half-cup serving of legumes contains about 120 calories and anywhere from 4 g to 6 g of fiber -- including about 2 g of soluble fiber, which can reduce your cholesterol and help lower your risk of heart disease and stroke. Besides filling you up, making weight control easier, the fiber in beans also... * Slows the absorption of blood sugar from the small intestine, helping some people with pre-diabetes, diabetes or hypoglycemia. * Makes stools softer, bulkier and easier to pass, relieving constipation and decreasing your exposure to carcinogens that may be in the stool. * Lowers your risk of hemorrhoids (swollen anal tissues), diverticulosis (microscopic pouches that protrude through weak spots in the lining of the colon) and irritable bowel syndrome (muscle spasms in the wall of the colon). * Manages bile acids and bacterial enzymes that in excess may promote the growth of precancerous polyps (tissue growths that protrude from a membrane such as the intestinal lining) and colon cancer. * Binds with certain estrogen metabolites, possibly reducing your risk for estrogen-responsive cancers such as those of the breast and prostate. Getting your fiber from beans and other plant foods provides all the other disease-fighting nutrients you dont get in a fiber supplement, says Dr. Lichtenstein, whos also director and senior scientist with the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. GOOD, BETTER, BEST BEANS? When USDA researchers analyzed antioxidant levels in more than 100 different foods, small red beans topped the list, beating even the exalted wild blueberry. Red kidney beans and pinto beans also made the top four, while black beans came in among the top 20.
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But Dr. Lichtenstein says you shouldnt select beans based on antioxidant content, because scientists are only just beginning to identify the health-promoting compounds in plant foods and dont fully understand how they work most effectively. The benefits of using beans to replace foods high in saturated fat outweigh minor differences among beans, Dr. Lichtenstein says. LABEL CLAIMS Although beans bear no FDA-approved labels advertising their health benefits, research shows they significantly influence Americas most lethal chronic diseases. By lowering your cholesterol, helping you control your weight and lowering blood levels of the amino acid homocysteine, beans can reduce your risk of developing heart disease and stroke. And, according to the American Institute for Cancer Research, phytochemicals in beans can protect cells from DNA damage, which can lead to cancer... may inhibit the reproduction of cancer cells... may potentially slow the division of cancer cells and the growth of tumors and inhibit tumors from destroying nearby cells. JUMPING IN THE BEANPOT The USDA Food Guide Pyramid recommends three cups of beans per week -- that equals six one-half cup servings -- for Americans eating about 2,000 calories a day. When adding beans to your diet, Dr. Lichtenstein makes these recommendations... * Dont select beans based on their fiber, protein or antioxidant content. Instead, eat a variety of beans in a variety of bean dishes such as burritos, soups, casseroles and dips or spreads like hummus (made from ground chickpeas) to keep your diet interesting. Like with fruits and vegetables, the more variety of your beans the better. * Enjoy canned beans, especially if that enables you to consume them more often. Theres little nutritional difference between canned beans and dried beans you have to cook yourself -- just rinse beans or buy lowsodium versions if thats a concern, says Dr. Lichtenstein. Enjoy bean soups, too -- pureed beans still provide nutrients. * Simply adding beans to your diet can result in unwanted pounds that hurt your health. Instead, substitute them for less-healthy foods, such as meats high in saturated fats. And, oh by the way, if all of the nutritional and health benefits of beans are not enough of an inspiration, its useful to know that one serving of beans costs a small fraction of the average serving of meat, fish or poultry. A nutritional powerhouse at a low price. Thats a bargain.
Beer
Ladies, it turns out you may want to trade in that glass of wine with dinner for a beer. A new study says that menopausal symptoms can be alleviated with hops, a grain used to make beer. The study says that women who
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took a standardized extract of hops had significantly fewer hot flashes and an improved quality of life. Apparently the phytoestrogens in hops (Humulus lupulus) help to naturally relieve the symptoms of menopause by interacting with your bodys estrogen receptors. (You cant say that about synthetic hormone replacement drugs.) Women who were given 120 mg per day of hops extract saw the most pronounced relief of their symptoms. (This amount provided 100 mcg of the phytoestrogen 8-prenylnaringenin.) If youre not a beer drinker, take heart. A different study out of Germany found that a fixed combination of St. Johns wort and black cohosh was also helpful in relieving both the physical and psychological symptoms associated with menopause.
Beets
I wasn't really acquainted with beets until this year, when I joined a farm share program and got a chance to try all kinds of produce I'd never had in my kitchen before. After consulting a few different recipes, I decided to go for something simple -- I roasted the beets in the oven with a little olive oil and sea salt. And, oh boy, were they good. I don't have them very often, but I might want to change that. Because little did I know, as I was making my delicious discovery, I also was taking a step that could possibly help to save my brain. At Wake Forest University's Translational Science Center, researchers focused on aging recently turned their attention to beets. Well, beet juice specifically. Why? Beet juice is rich in nitrate, which our bodies turn into nitrite, which in turn can improve blood flow by helping to open blood vessels. The researchers say that nitrite is particularly beneficial because it seems to go right for places in the body that have the greatest need for increased oxygen. So why is this so good for the brain? Certain areas of the brain get less oxygen as we age -- this decrease has been linked with dementia and poor mental performance. A boost in blood flow gets more oxygen to your noggin, which can keep your mind sharp and maybe even protect against dementia. With this news, beets might just have earned a place on the superfoods list! They've certainly earned a permanent place in my kitchen.
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Nitrates are also found in high concentrations in celery, cabbage, and leafy greens.
Benfotiamine
Benfotiamine prevents endothelial dysfunction after AGE-rich meal A report published in the September, 2006 issue of the American Diabetes Association journal Diabetes Care revealed the finding of researchers in Germany that type 2 diabetics who consumed benfotiamine before a meal rich in damaging advanced glycation end products (AGEs) were prevented from experiencing the impairment in endothelial function that would have otherwise occurred. Dysfunction of the lining of the blood vessels, or endothelium, accompanies conditions associated with increased cardiovascular risk such as smoking, abnormal lipids, arterial hypertension, obesity, coronary artery disease, congestive heart failure, and both types of diabetes. Endothelial dysfunction that follows a meal occurs in patients with cardiovascular disease and diabetes, and can also occur in healthy individuals.
Berries
You've probably heard the old saying, "the darker the berry, the sweeter the juice." Well, I'm not sure about "sweeter" but new research shows that it may very well be healthier. Purple berries such as elderberry, black currant, and chokeberry have as much as 50 percent more of the antioxidants known as flavonoids than other berries. Berries are known to have the highest concentration of antioxidants among all fruits and vegetables, and there have been studies touting the benefits of cranberries and blueberries, but little research has been done on their dark-colored counterparts. So researchers analyzed the antioxidant content of several varieties, including black currants, red currants, gooseberries, chokeberries, and elderberries. They measured two classes of antioxidants found in the purple berries, anthocyanins and proanthocyanidins. The results showed that chokeberries were the richest in antioxidants, with 1,480 mg of anthocyanin concentration per 100 grams of fresh berries. Gooseberries had the lowest. While these berries may not be as common as blueberries or strawberries, that could change as word gets out of the health benefits of the dark-skinned varieties. In the meantime, you may be able to find them in health food stores or at local farmers' markets.
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Beta-carotene
Beta-carotene may protect against aging-associated decline in lung function The April, 2006 issue of the journal Thorax published the finding of French researchers that having higher serum levels of the vitamin A precursor beta-carotene is associated with a reduction in the decline in lung power that occurs as we grow older.
Betaine
This chemical is similar in structure to the nutrient choline, which studies have linked with the production of healthy liver and blood cells. For best results, use fresh beets and cook them with their greens intact. If you boil beets, do not throw out the water. Most of the nutrients are found in the juice, so drink it right away or save it and add to soup. Soups are perhaps the ideal way to serve beets, says Dr. Ingram. In Europe, beet soup is known as borscht, and it often is served with high butter-fat sour creams -- an excellent combination, since fat helps extract the valuable pigment from beets and accelerates its absorption into the blood.
Betaine Hydrochloride
Dr. Spreen: "Betaine HCl is supremely underrated, and not just because of its effect on iron. It's needed for adequate break down and utilization of proteins (amino acids), which are applied to both structural, and enzymatic uses within the body. "Proper digestion is vital for absorption of most everything, and most people over 40 (maybe even 30, now that so many people eat sugared, processed, refined junk all the time) are low in both digestive enzymes, and concomitantly stomach acid, which is augmented by betaine hydrochloride (not anhydrous betaine, which is trimethylglycine or TMG, also wonderful stuff but not for digestion) along with pepsin. "VERY commonly people report faster digestion, as well as better nail growth and hair growth.
Betaine hydrochloride is the most common acid-containing supplement used when people have too low stomach acid for proper absorption of vitamins and minerals. Low stomach acid is more common as we age, and also in people with asthma, gallstones, and some allergies. This remedy for low stomach acid should always be supervised by a nutritionally oriented physician.
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Bilberry
Known to help strengthen fragile blood capillaries, clinical studies have shown bilberry extract to be effective in reducing numbness, prickling, and burning sensations in the legs of patients with varicose veins.
Bilberry was very good for cataracts. "Nitrous oxide is produced by endothelial cells, which line the inner surface of all blood vessels. NO is a potent relaxing agent of arterial smooth muscle. It plays a major role in keeping the blood pressure of an individual from becoming dangerously high and in preventing blood vessels from spasming. In addition, NO inhibits the development of blood clots and the early processes of atherosclerosis." And it turns out that you can get your body to produce more NO with something so simple, it's almost funny berries. Doctors from the University of Indiana School of Medicine found that certain chemicals, called anthocyanins, found in elderberries, chokeberries, and bilberries could nullify the destructive effects of oxidizing agents. These chemicals stimulate the all-important nitrous oxide (NO) production needed for cardiovascular health. They tested the effects of four different extracts, each of the individual berry extracts and a mixture of all three. All of the extracts proved at least partially effective in helping the arteries to relax. The doctors concluded that the chokeberry is superior to the other two berries. But where do you find chokeberries? To be honest, I'm not sure myself. I'll find out and report back. But in the meantime, I'm sticking with what I've been saying for years: Bilberry is one of the most valuable herbal supplements for all types of diabetics. It helps protect the lens and retina of the eye, strengthens blood vessels, and improves the blood vessels' ability to provide nutrients to and remove waste products from the tissues.
Bioflavonoids
Bioflavonoids are potent antioxidants that protect against oxidative and free radical damage to cells. They are considered essential to human health. Found in plant pigments, they provide much of the color in many fruits and flowers. They are important in cancer prevention, and are thought to inhibit the growth of cancer cells in the breast, colon, prostate, and lungs. They also possess anti-inflammatory properties.
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Although there are thousands of bioflavonoids, they are divided into four categories, proanthocyanidins, quercetin, citrus bioflavonoids, and green tea polyphenols. Good sources are citrus fruits, berries, onions, legumes, parsley, green tea and red wine.
There are approximately 4,000 different flavonoids, but only a portion of those are considered bioflavonoids. That's because not all flavonoids are biologically active: Bioflavonoids are. In other words, all bioflavonoids are flavonoids, but not all flavonoids are bioflavonoids. It's a confusing distinction, but here's the thing you really need to know: Bioflavonoids are not produced by the body -- they must be ingested.
Bitter Orange
Bitter orange extract comes from the dried fruit peel of bitter orange and has been traditionally used for gastrointestinal ailments. There is very little medical evidence to support the claim that the herb aids weight loss.
Bitter orange comes from the dried outer peel of the Seville orange, and is most commonly found in orange marmalade. The bitter orange tree is indigenous to eastern Africa, Arabia, and Syria, and is cultivated in Spain, Italy, and North America. Each of these cultures have developed a wide variety of uses for both the peel and the leaves, most centering around digestive function. When used medicinally, the white pulp layer is removed from the peel and dried. The fruit's leaves are also commonly used in many folk traditions. It is most commonly used around the world as a digestive tonic, to relieve nausea and to soothe stomach disturbance. Q: I found your mention of bitter orange for weight loss very interesting. Can you tell me anything more about it? JVW: Bitter orange has a long history, and many medicinal uses in countries around the world. Its primary use in most countries is for insomnia and indigestion. Traditional Chinese medicine uses the peel of the immature fruit for indigestion, abdominal pain, constipation, and dysenteric diarrhea. It is also thought to have a calming effect on the nerves. In addition to all of these traditional uses and its use in weight loss products, recent research indicates that bitter orange may also have two other applications: as a topical antifungal agent and as an anticancer agent. Studies show that the oil of the bitter orange -- known as neroli oil -- is effective in curing patients with treatmentresistant fungal skin diseases. Other tests show that limonene from citrus peels may have anticancer and antitumor properties. Between the traditional uses for this plant, and the emerging newer uses, bitter orange can
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be a very powerful tool for several health concerns. Now, we just have to hope that the patent medicine companies and the FDA don't decide that it's "too useful" and bump it off the shelves!
Black Cohosh
Many women find black cohosh to be very effective in controlling hot flashes.
Bladderwrack
Herbalists often use a type of seaweed called bladderwrack (Fucus vesiculosis) to treat hypothyroidism. It generally takes at least 3 to 4 grams of bladderwrack daily to be effective. But only use this therapy under the guidance of a physician skilled in natural medicine to avoid overdosing: This therapy can occasionally be so effective that the thyroid becomes overactive. Along with bladderwrack, two herbs from India called Ashwaganda and Coleus forskohlii are also effective in boosting thyroid function. They have a mild, stimulatory effect so they can be used in conjunction bladderwrack. But again, since dosage amounts need to be individually determined and monitored, you will need to work with your doctor. If you need a list of natural medicine physicians in your area, contact the American Association of Naturopathic Physicians at (703)610-9037 or www.naturopathic.org.
Blueberries
Blueberries protect against cardiovascular disease risk factors in metabolic syndrome patients An article published online on July 21, 2010 in the Journal of Nutrition describes the outcome of a trial of obese men and women with metabolic syndrome which found a protective effect for blueberries against several cardiovascular disease risk factors. Metabolic syndrome is a group of factors that include reduced high-density lipoprotein (HDL) cholesterol, high triglyceride levels, hypertension, impaired glucose tolerance, abdominal obesity, and greater oxidative stress and inflammation. Having several of these risk factors increases the risk of developing cardiovascular disease and diabetes. Researchers at Oklahoma State University randomized 4 men and 44 women to receive a beverage containing 50 grams freeze-dried blueberries (equivalent to 2.3 cups fresh blueberries) or an equivalent amount of water daily for 8 weeks. Weight, blood pressure, dietary assessments and blood sample analyses for various factors were conducted at the beginning of the study and at 4 and 8 weeks.
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Blueberry juice enhances memory in older adults In an article published online on January 4, 2010 in the Journal of Agricultural and Food Chemistry, Robert Krikorian of the University of Cincinnati, along with his colleagues from the US and Canadian Departments of Agriculture, report that consuming blueberry juice was associated with improvements in learning and memory in individuals with age-related memory decline. The trial enrolled five men and four women over the age of 70 who reported forgetfulness and memory lapses characteristic of early memory decline. Participants were given the equivalent of 2 to 2 cups of a commercially available blueberry juice daily for 12 weeks. Cognitive assessments were conducted at the beginning of the study and during the final week of the trial. At the study's conclusion, learning and recall were improved, and depressive symptoms and glucose levels tended to be reduced. When subjects who received blueberry juice were compared with a demographically matched sample who received a placebo beverage in a companion trial, test scores for learning ability were significantly better
Body Oxygen
In the July 2001 HSI Members Alert we told you about another supplement called Body Oxygen that also benefits mitochondria. This unique formulation combines beet juice (a proven mitochondria stimulator) with yeast cells that allow the nutrients in the juice to permeate the mitochondrial membrane. According to the research of Dr. Siegfried Wolz, the German physician who developed Body Oxygen, his formula can increase the amount of mitochondria by up to 25 percent. This claim has been backed up by a European trial that showed Body Oxygen effectively increased cellular respiration (oxygenation) in a study of 20,000 cancer patients. The author of that study, Dr. Serge Jurasunas, believes that a daily dosage of Body Oxygen may help prevent and treat the disorders caused by decreased mitochondria. You can find more information about Body Oxygen at bodyoxygen.com.
Boron
Dr. Wright admits it's a bit early to know for sure, but recent research indicates that boron (a nutrient found in vegetables and fruits) may prevent prostate cancer and autoimmune diseases (including lupus, Graves' disease, Hashimoto's disease, type-1 diabetes, vitiligo, multiple sclerosis, and more). When examining the data from the National Health and Nutrition Examination Survey (NHANES), researchers uncovered a significant relationship between boron and prostate cancer risk. After comparing the diets of nearly 8,000 men, they found that the risk of prostate cancer for men consuming an average of 1.8 milligrams of boron
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was less than one-third the risk for men consuming half that amount. Another group of researchers, from the USDA's Human Nutrition Research Center in Grand Forks, Idaho, reported that studies on animals have shown that the equivalent of 2 milligrams of boron taken daily prevents the activation of "T-helper" and "T-suppressor" cells, both of which are involved in autoimmune disease. These results were significant enough to persuade the researchers to launch a study of supplemental boron as a treatment for rheumatoid arthritis, which is often cited as an autoimmune disease. What should you do? Well, you can take supplemental boron. It's safe (when taken in low doses -- up to 6 milligrams per day), inexpensive, and available in nearly all natural food stores. And, of course, don't forget to eat your fruits and vegetables -- they're by far the best sources of boron. If you're not sure about boron yet, wait until you hear this: A few years ago Dr. Forrest Nielsen (at the USDA research center) showed that boron helped raise levels of sex hormones internally in women past menopause and in men of the same age group. With all of the bad news about synthetic hormone replacement therapy, it's a relief to know that something as simple and widely available as boron might help boost your hormone levels safely and naturally.
Boswellia (Frankincense)
Frankincense kills bladder cancer cells Enriched extract of the Somalian frankincense herb Boswellia carteri has been shown to kill off bladder cancer cells, U.S. researchers said. H.K. Lin and his team at the University of Oklahoma Health Sciences Center and Oklahoma City VA Medical Center evaluated frankincense oil for its anti-tumor activity in bladder cancer cells. The study authors investigated the effects of the oil in two different types of cells in culture: human bladder cancer cells and normal bladder cells.
As most arthritis and osteoarthritis patients know, inflammation is the culprit that keeps them awake nights and makes their days a painful struggle. For some, a little frankincense might hold inflammatory compounds at bay. Frankincense is also known as Boswellia, a gummy resin extracted from the Boswellia serrata tree. Indian healers have used Boswellia for centuries to treat a range of health issues that stem from inflammation. Modern research has revealed that boswellic acid inhibits the synthesis of inflammatory molecules called leukotrienes.
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The most recent Boswellia trial comes from a team of Indian researchers. More than 70 patients with osteoarthritis of the knee were randomly assigned to three groups. One group took 100 mg per day of 5-Loxin, a Boswellia extract formula. Another group took 250 mg per day, and the third group took a placebo. Each subject was evaluated at baseline, and again at day 7, day 30, day 60, and day 90, which concluded the trial period. Results: * In the 250 mg group, pain and physical function were already improved at the day 7 evaluation * Significant improvements in pain and physical function were reported from both intervention groups over 90 days, compared to placebo * Assessment of synovial fluid (a lubricating fluid in joints) showed that a specific enzyme that degrades cartilage was significantly reduced in both of the intervention groups These results are similar to the outcome of another Indian study I told you about a couple of years ago. In 66 patients with osteoarthritis of the knee, a Boswellia serrata extract was just as effective as Bextra (a COX-2 inhibitor) in relieving pain, stiffness, and difficulty in performing daily tasks. The difference: Pain relief began sooner among the Bextra subjects, but pain returned quickly after the six-month intervention was concluded. Meanwhile, pain relief in the Boswellia group continued for about one month after the conclusion of intervention. As I've noted in other e-Alerts, Boswellia has also been used to treat anti-inflammatory conditions that don't involve joint pain. In one study, Boswellia was given to patients suffering from ulcerative colitis (an inflammatory disease of the large intestine and rectum). More than 80 percent of the Boswellia subjects experienced remission of symptoms in a disease that's considered incurable. And in a 1998 study, 70 percent of bronchial asthma patients who took Boswellia showed improvement compared to less than 30 percent of the control group. The researchers concluded that the "data show a definite role of gum resin of Boswellia serrata in the treatment of bronchial asthma." Boswellia extract and formulations that contain Boswellia (such as 5-Loxin) can be found in vitamin stores and through various Internet sources. Talk to your doctor before trying a Boswellia product.
The first time regular Nutrition & Healing columnist Kerry Bone wrote about Boswellia was back in 1999. Now, eight years and dozens of articles (by Kerry and many other herbalists and natural medicine practitioners) later, it looks like the mainstream is also catching on to this herb's healing potential. According to all of these articles, including the most recent one by BBC News, Boswellia, which you might know by its other name, frankincense, helps ease the pain and stiffness associated with osteoarthritis.
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In the study covered by BBC, 70 patients with severe arthritis in their knees were divided into three groups: one group was given a high-dose Boswellia capsule, another was given a low-dose capsule, and the final group was given a placebo. After just a single week, the patients taking Boswellia reported less pain and stiffness compared to the placebo group. And the benefits lasted the entire duration of the study (90 days). While these sorts of benefits have been seen in numerous other studies over the years, the "experts" are still hesitant to recommend Boswellia for treating arthritis (after all, unlike Big Pharma, none of the Boswellia manufactuerers are forking over big-ticket items like all-expense-paid-trips and other incentives for recommending the herb). But whether or not it gets the official thumbs up from the so-called health "authorities," Boswellia has a long history of success when it comes to relieving arthritis pain and inflammation -- not to mention a number of other benefits as well. To find out more about this herb, and what Kerry Bone has written about it over the years, search the Nutrition & Healing archives by logging on with the username and password listed on page 8 of your most recent issue, then entering "Boswellia" into the search field.
Frankincense also goes by another name -- one you may have seen before in the pages of Nutrition & Healing: Boswellia. Boswellia is an herb best known for its anti-inflammatory effects, but it's also useful in treating bronchitis, asthma, cough, laryngitis, and fever.
Brassica Vegetables
The study was conducted by Maria Bell, M.D., a womens cancer specialist who tested a substance called indole-3-carbinol (I 3C) extracted from Brassica (cruciferous) vegetables such as cabbage, broccoli, Brussels sprouts, cauliflower and bok choy. Dr. Bell recruited 30 patients who had either stage two or three cervical intra-epithelial neoplasia. (Stages two and three involve cancer thats somewhat developed, with possible local lymph-node involvement.) Diagnosis and follow up was conducted with Pap smears, colposcopy exams and biopsies. For 12 weeks, 10 subjects took 400 mg of I 3C daily, 10 took 200 mg of I 3C, and 10 took a placebo. After three subjects dropped out of the study, Dr. Bell reported these results: * In the 400 mg group, 4 of 9 patients had complete regression * In the 200 mg group, 4 of 8 had complete regression * In the placebo group, no subjects had complete regression Dr. Wright adds: Its also a reasonable prediction that regular eating of these vegetables and/or taking I 3C or di-indolylmethane will prevent a significant proportion of cervical cancers; this has already been shown to be the case for Brassica consumption and prostate cancer.
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Di-indolylmethane (DIM) is another substance found in cruciferous vegetables and is also available in supplement form.
While hot dogs may not be good for you, sauerkraut appears to protect women from breast cancer. The association seems to be highest in women who consume high amounts of either raw or short-cooked cabbage beginning in adolescence and continuing throughout adulthood. It is thought that glucosinolates, a constituent found in cabbage and other members of the Brassica family, can decrease the amount of DNA damage and cell mutation and also block the processes that inhibit programmed cell death and stimulate unregulated cell growth.
AITC (allyl-isothiocyanate) is the natural compound that we discussed above, found in the Brassica vegetable family. In addition to its cancer-preventing properties, it has also exhibited strong antimicrobial activity, in both liquid and vapor forms. Scientists are still trying to nail down exactly how it works, but early indications are that it might protect against some forms of salmonella, E. coli, and listeria.
Broccoli
Broccoli may guard against arthritis British scientists say broccoli -- already known to help prevent cancer -- may fight osteoarthritis. Scientists at the University of East Anglia say initial laboratory tests find a bioactive compound in broccoli -sulforaphane -- blocks the enzymes linked to the joint destruction in osteoarthritis, the most common form of arthritis. The scientists are undertaking a research project to see if the compound found in broccoli could slow or prevent osteoarthritis development.
Broccoli compound targets breast cancer stem cells In research conducted at the University of Michigan, a compound known as sulforaphane, found in broccoli and broccoli sprouts, was demonstrated to target cancer stem cells in cell cultures and in mice. Cancer stem cells, which are not destroyed by chemotherapy, are believed to be involved in the ability of breast cancer to recur, grow and spread. "The existence of cancer stem cells (CSCs) in breast cancer has profound implications for cancer prevention," the authors note in their introductory remarks to their article, published in the May 1, 2010 issue of Clinical Cancer Research.
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University of Michigan Comprehensive Cancer Center researcher Duxin Sun, PhD and colleagues injected varying concentrations of sulforaphane derived from broccoli extract into mice implanted with breast cancer tumors. The concentrations of sulforaphane tested were higher than those provided by normal consumption of broccoli or its sprouts.
Broccoli sprouts fight ulcer bacteria The April issue of the journal Cancer Prevention Research published the results of a trial conducted by scientists at Tokyo University of Science, the University of Tsukuba in Japan, and Johns Hopkins University which determined that the isothiocyanate sulforaphane, a compound that occurs in high amounts in broccoli and its sprouts, helps suppress infection by Helicobacter pylori (H. pylori), the bacteria responsible for stomach ulcers and many cases of stomach cancer. The trial is the first to demonstrate an effect for broccoli against H. pylori in humans. Akinori Yanaka and colleagues discovered that H. pylori-infected mice given broccoli sprouts experienced a nearly hundredfold reduction in stomach levels of the bacteria as well as 50 percent less inflammation. The researchers then divided 48 Japanese men and women infected with H. pylori to receive 70 grams of 3 day old broccoli sprouts or an equivalent amount of alfalfa sprouts for 2 months. Helicobacter pylori infection levels were assessed via standard breath, serum and stool tests upon enrollment, at 4 weeks, and at the conclusion of the treatment period. While all measures of infection were the same at 8 weeks among participants who consumed alfalfa sprouts, they were significantly reduced among those who received broccoli sprouts. These levels returned to their original concentrations 2 months after treatment discontinuation.
Compound in broccoli may help protect against asthma and other respiratory disease In the March, 2009 issue of Clinical Immunology, researchers from the David Geffen School of Medicine at the University of California, Los Angeles and the U.S. Environmental Protection Agency report that sulforaphane, a compound that occurs in cruciferous vegetables such as broccoli, may help protect against respiratory inflammation and the diseases it causes, including asthma, chronic obstructive pulmonary disease, and allergic rhinitis. For their study, the team administered doses ranging from 25 to 200 grams of a preparation of broccoli sprouts, which contain high amounts of sulforaphane, or a preparation of alfalfa sprouts, which do not contain significant amounts of the compound, to 65 men and women for three days. Gene expression of phase II antioxidant enzymes was evaluated in nasal passage rinse samples collected before and after treatment. These enzymes, which include glutathione-s-transferase M1, glutathione-s-transferase P1, NADPH quinine oxidoreductase, and hemoxygenase-1, scavenge free radicals which are believed to be the mechanism by which air pollution and ozone cause airway inflammation.
How broccoli protects against breast cancer
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An article published in the December, 2008 issue of the journal Carcinogenesis explains how broccoli and other cruciferous vegetables protect against cancer of the breast. Increased intake of cruciferous vegetables, which also include cauliflower, Brussels sprouts and cabbage, has been associated with a lower risk of breast and other cancers, yet their mechanism of action against the disease has not been thoroughly explored. Researchers at the University of California Santa Barbara laboratories of Professors Leslie Wilson and Mary Ann Jordan studied the effects of sulforaphane, one of a group of cruciferous vegetable compounds known as isothiocyanates, on cultured human breast cancer cells. They found that sulforaphane inhibits tumor cell proliferation in a manner similar to that of taxol and vincristine, which are powerful anticancer drugs. The drugs help prevent cell division during a process known as mitosis, in which duplicated DNA in the cells chromosomes is distributed to two daughter cells. The chromosomes are separated with the assistance of tubelike structures known as microtubules, whose function is interfered with by taxane and vinca alkaloid drugs. Sulforaphane similarly interferes with microtubule function during mitosis, but its action is weaker than the pharmaceutical agents, lessening the potential for toxicity. "Breast cancer, the second leading cause of cancer deaths in women, can be protected against by eating cruciferous vegetables such as cabbage and near relatives of cabbage such as broccoli and cauliflower," first author and UC Santa Barbara graduate student Olga Azarenko commented. "These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anticarcinogenic activities in these vegetables. Broccoli and broccoli sprouts have the highest amount of the isothiocyanates. "Our paper focuses on the anticancer activity of one of these compounds, called sulforaphane, or SFN," Dr Azarenko stated. "It has already been shown to reduce the incidence and rate of chemically induced mammary tumors in animals. It inhibits the growth of cultured human breast cancer cells, leading to cell death."
At a UK conference, Kings College researchers presented the results of a study of broccoli, potatoes, oranges, apples and radishes. According to the KC team, these fruits and vegetables act as acetylcholinesterase inhibitors. And why would you want to inhibit acetylcholinesterase? Because when acetylcholinesterase is inhibited, Alzheimers symptoms may be lessened. In the e-Alert Riders of the Purple Sage (9/29/05), I told you about research in which sage was used to inhibit acetylcholinesterase (AChE) and alleviate some of the symptoms of AD. AChE breaks down a neurotransmitter chemical called acetylcholine that is typically deficient in Alzheimers patients. Inhibit AChE, increase acetylcholine, and some AD patients improve. Of the five foods tested by the KC researchers, broccoli proved to be the best AChE inhibitor, so the researchers went back to work, trying to discover exactly what it is about broccoli that does the trick. Their investigation found that a group of compounds called glucosinolates apparently help put the breaks on AChE.
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Glucosinolates are common throughout the cabbage family, so cauliflower, Brussels sprouts and kale may produce the same benefit. And as an added bonus, these foods are also rich in indoles, which are phytochemicals that have been shown to help inhibit the growth of breast, colon and stomach cancers.
A diet rich in broccoli sprouts can reduce Helicobacteri pylori (H. pylori) infection, which is known to cause gastritis and is thought to contribute to the formation of peptic ulcers and stomach cancer. The youngest sprouts (two to three days old) are a good source of the antioxidant sulforaphane. Consuming broccoli sprouts may also reduce the risk of skin cancer in people who have been exposed to the damaging effects of too much sun. Researchers found it counteracted the carcinogenic properties of ultraviolet light exposure in an animal study.
Bromelain
We told members about bromelain; a safe, natural alternative to NSAIDs that can relieve arthritis pain AND thin the blood without damaging side effects. A protein-digesting enzyme found in pineapple, bromelain is often used as part of a nutritional approach to arthritis management, and has also been shown to reduce platelet aggregation. Q: I'm about to have plastic surgery to correct a deviated septum. I'm very nervous about it. My sister suggested I take bromelain for a week or so afterwards and I'll heal faster. Do you agree? I've looked through all of the surgical information I received. They do recommend taking vitamin C, but nothing about bromelain. JVW: Your sister is correct, and it is a shame that your doctor hasn't recommended it to you. Bromelain is an extract that is produced from pineapple stems. While this enzyme can be found in the fruit as well, it is more concentrated in the stem, and thus contains more healing properties and benefits when isolated this way. Studies showing that bromelain promotes wound healing and has anti-inflammatory properties have been around since the 60s. In the case of nasal or oral surgery, the effect can be dramatic, cutting down the average duration of bruising by about five days. One thing to bear in mind -- because bromelain has a blood- thinning effect, if you are already on any bloodthinning medications such as coumadin, or if you are using other nutritional blood thinners, such as vitamin E, garlic, or fish oil, you might want to exercise some caution when you supplement. On the whole, though, bromelain has proven very safe and effective in countless studies, and even though it does have a clot-busting effect, it doesn't appear to cause excessive bleeding. So in this case, caution shouldn't equal avoidance -- just mindfulness. Some people are allergic to bromelain, and ulcer patients should avoid using it. For most people, however, bromelain is free of side effects. A dose of 500 mg, taken three times each day, is typical for general pain
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management. But before starting a bromelain regimen, you should consult an M.D. or healthcare professional who's knowledgeable about alternative medicine. In most cases, supplements are absorbed most effectively when taken with meals. But bromelain is the exception to that rule. In the e-Alert "Water Works" (9/16/03), I told you about an important bromelain tip from HSI Panelist Dr. Richard Cohan, D.D.S., M.B.A. In an e-mail, Dr. Cohan wrote, "I believe that it is important that you draw the distinction between bromelain's activity as a digestive aid when consumed with a meal, and its effectiveness as a pain modulator when consumed before a meal or three hours thereafter (depending how much fat was consumed and therefore how long digestive juices are present in the stomach). It apparently has no effect on pain when consumed with a meal." So if you do use bromelain to control pain after a fracture, save it for between mealtimes and you may end up healing faster and more effectively than if you use an NSAID.
In the e-Alert "Rolling With the Breaks" (7/7/04), I told you about bromelain, a protein-digesting enzyme found in pineapple. Bromelain has been shown to break down fibrin, a protein that promotes the blood clotting that can obstruct circulation. In addition, bromelain reduces inflammation, swelling and joint pain, making it a safe alternative to acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs). A new study from the University of Connecticut (UC) has revealed another potential use for bromelain: the treatment of asthma. UC researchers induced three groups of mice with acute asthma. Two of the groups received different doses of bromelain for eight days, and a control group received saline. When samples of blood and lung tissue were examined, researchers found that bromelain had significantly reduced the total white blood cell count. A high count of white blood cells increases the risk of an asthma attack. A marker for inflammatory asthma was also reduced by half in the bromelain groups. The UC team is now preparing a study to examine the use of bromelain in human subjects with asthma. Bromelain is available in dietary supplement shops and through Internet sources. And although most people don't experience adverse side effects, some people are allergic to bromelain, and ulcer patients should avoid using it. A dose of 500 mg, taken three times each day, is typical for general pain management. But before starting a bromelain regimen, you should consult your doctor or a healthcare professional. In most cases, supplements are absorbed most effectively when taken with meals. But bromelain is the exception to that rule. In the e-Alert "Water Works" (9/16/03), I told you about an important bromelain tip from HSI Panelist Dr. Richard Cohan, D.D.S., M.B.A.
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Dr. Cohan wrote, "I believe that it is important that you draw the distinction between bromelain's activity as a digestive aid when consumed with a meal, and its effectiveness as a pain modulator when consumed before a meal or three hours thereafter (depending how much fat was consumed and therefore how long digestive juices are present in the stomach). It apparently has no effect on pain when consumed with a meal." In the e-Alert "Rolling With the Breaks" (7/7/04), I told you about bromelain, a protein-digesting enzyme that has been shown to break down fibrin, a protein that promotes the blood clotting that can obstruct circulation. In addition, bromelain reduces inflammation, swelling and joint pain, making it a safe alternative to over-thecounter pain-killers. Previous animal research has shown that bromelain appears to reduce some types of cancer tumors while also helping prevent metastasis: the spread of cancer to other parts of the body. The mechanisms that produce these results may have been discovered by researchers at the Queensland Institute of Medical Research (QIMR) in Brisbane, Australia. The scientists looked at two molecules found in bromelain. One, called CCS, appears to block a protein that is defective in nearly a third of all cancers. The other, called CCZ, activates specific immune cells that are prompted to recognize and kill cancer cells. In animal studies conducted by the QIMR team, the one-two punch of CCS and CCZ was found to be effective in controlling four cancer types: lung, breast, ovarian and bowel. In an interview with abc.net, team leader Tracey Mynott, M.D., stated that tumor growth may be inhibited by as much as 70 percent, "and what's more important was that there was no evidence of any toxicity in these animals at all." Much more research will be necessary to determine the effects of these bromelain proteins on cancer patients. Meanwhile, Dr. Mynott and her QIMR associates have already received funding for a new study that they hope will advance this research one step closer to clinical trials with human subjects. We first told HSI members about bromelain in the June 1999 Members Alert, highlighting the enzyme's effectiveness as an alternative to both acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs). And because bromelain helps relieve joint pain for some arthritis patients, it provides another option for patients who previously used Vioxx or one of the other COX-2 inhibitors. Bromelain can be easily found in many dietary supplement shops and through Internet sources. And although most people don't experience adverse side effects, some people are allergic to bromelain, and ulcer patients are cautioned to avoid using it. A dose of 500 mg, taken three times each day, is typical for general pain management. But before starting a bromelain regimen, you should consult your doctor or a healthcare professional. In most cases dietary supplements are best absorbed when taken with meals. But bromelain is the exception to that rule. In the e-Alert "Water Works" (9/16/03), I told you about an important bromelain tip from HSI Panelist Dr. Richard Cohan, D.D.S., M.B.A.
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Dr. Cohan wrote, "I believe that it is important that you draw the distinction between bromelain's activity as a digestive aid when consumed with a meal, and its effectiveness as a pain modulator when consumed before a meal or three hours thereafter (depending how much fat was consumed and therefore how long digestive juices are present in the stomach). It apparently has no effect on pain when consumed with a meal."
Buckwheat
Buckwheat is a hardy and nutritious fruit. That's right - technically it's not a grain but a fruit that's rich in omega- 3 fatty acids, B vitamins, minerals and essential amino acids. Knowing this, the Madrid researchers wanted to find out if buckwheat might also act as a prebiotic - a nondigestible carbohydrate that prompts the growth of "friendly" bacteria (probiotics) in the digestive tract. Now a new study shows that buckwheat may also help diabetics lower blood glucose levels. And when you consider that buckwheat is also rich in omega-3 fatty acids, B vitamins, minerals, and essential amino acids, then you've got a food product that's primed and ready to become the next health- food superstar.
Butchers Broom
Butcher's broom - another key herb for the veins
Butterbur
Butterbur, also known by its botanical name as petasites hybridus, is a shrub found throughout Europe, parts of Asia, and North America. It can grow to a height of three feet and is usually found in wet, marshy ground, in damp forests, and adjacent to rivers or streams. Butterbur has been used medicinally for centuries to treat cough, asthma, and skin wounds. The active ingredient is known as petasin, which may have anti-inflammatory and anti-allergy properties. In addition to its effects on migraine headaches, butterbur has also helped some people combat their seasonal allergies, asthma, and bronchitis, and in some studies has outperformed top-selling Allegra, although researchers agree that more studies are needed to confirm these results on this very promising herb.
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Caffeine
WHAT'S GOOD ABOUT CAFFEINE Besides the fact that it tastes and smells so good, coffee -- and its major component, caffeine -- have a number of very positive effects... Caffeine increases alertness and reaction time. An occasional cup of coffee leaves you feeling cognitively empowered, reports Dr. Rubman. Caffeinated beverages have a laxative effect. An early-morning cup of coffee will help move your bowels. Caffeine affects how drugs work. By stimulating enzymes in the liver, it lessens the side effects, and potentially increases the effectiveness of many pharmaceuticals. Caffeine is added to painkillers, such as Excedrin and Anacin, to enhance their function. A recent study at the US National Institute of Diabetes and Digestive and Kidney Diseases suggests that caffeine can prevent liver damage. Researchers found that people at high risk due to factors, such as alcoholism, hepatitis or obesity, reduced their risk by consuming caffeinated beverages. According to Dr. Rubman, this is most likely because caffeine expedites the removal of toxic metabolites associated with these conditions from the liver. WHAT'S BAD ABOUT CAFFEINE The darker side of caffeine consumption... Too much caffeine leaves you feeling restless and jittery. It can cause nervousness, tremors, nausea, sleep disturbances and a racing heartbeat. What constitutes too much? That varies from person to person, says Dr. Rubman. Use common sense. If coffee or other caffeinated beverages make you nervous and hyper, you're drinking too many of them. Regular coffee drinkers are more vulnerable to stress, warns Dr. Rubman. People who suffer from anxiety, depression, panic disorder or premenstrual syndrome should be careful about caffeine consumption, as it can worsen symptoms. Caffeine may cause elevated blood pressure and pulse rate. If you have high blood pressure or an irregular heartbeat, ask your health-care provider what constitutes a safe level of caffeine consumption for you. Because caffeine increases calcium mobilization from bone and other tissues, excretion in the urine and secretion into the gastrointestinal tract, bone-thinning disorders, such as osteopenia and osteoporosis, may be worsened in some people. Osteopenia is the milder version of bone loss that precedes osteoporosis. Caffeine can be addictive. Remember that it is a drug: Rapid withdrawal can result in symptoms, and in coffee's case -- they are headache, restlessness and irritability. Dr Rubman says... Be consistently inconsistent. Consume caffeine once a day in varied amounts and take the weekend off. He explains that like any drug or botanical, with overly frequent consumption, caffeine loses its effectiveness. Enjoy your caffeine boost early in the day. This will prevent it from disturbing your sleep. Consume caffeine apart from meals. Caffeine halts carbohydrate digestion, which means that having a muffin with your morning cup of coffee can lead to flatulence later on in the day as the undigested muffin becomes fodder for the bacteria of the large intestine. If you find that you're taking in too much caffeine, don't quit cold turkey. This can lead to severe withdrawal headaches. Decrease your intake slowly but surely. People under age 16 should not consume
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caffeine. While the body is neurologically maturing and behaviors are still in flux, it is better to minimize drug use. Pregnant women should limit their consumption to one cup a day. Coffee is not the only source of caffeine. Many sodas, tea, iced tea and chocolate also contain varying amounts.
Calcium
Increasing calcium intake with dietary sources is a good idea. Increasing calcium intake with dietary supplements is also a good idea--but you must tread carefully. HSI Panelist Allan Spreen, M.D., is a vocal advocate of supplements. And because he knows his stuff, he has an important warning about calcium supplementation. Rule One: Calcium must have magnesium. Dr. Spreen: "Calcium without magnesium doesn't occur in a natural human diet, so it shouldn't be introduced to the body that way. Calcium alone has been found in several experiments to be improperly laid down in the body, even affecting arterial walls before setting up in bones. "Unfortunately for those looking for the simplest solutions, the mineral calcium requires more than just magnesium: It also needs manganese, boron, silica, strontium, usually digestive enzymes, often additional betaine hydrochloride, and ALWAYS vitamin D (and high doses of that last one if a lot of calcium is swallowed)." Rule Two: Forget about antacids Dr. Spreen describes the form of calcium in antacids simply as a "problem," noting that this inferior form actually lowers the acid level (pH) in the stomach, which is necessary for digestion of many nutrients and proteins. Rule three: Know your calcium forms Dr. Spreen: "Not all calcium salts are absorbed the same, and in some cases there are pretty big differences. However, it's usually easier to acquire (and cheaper to take, per amount absorbed) in forms that may cost less than the most absorbable types. By just taking a bit more of it, it's not that big a deal (as long as the other 'stuff' is taken with it)." Dr. Spreen notes that among the commercially available types of calcium, the best marriage of price, percentage of elemental calcium, and absorption is calcium citrate. Q: I have a very embarrassing problem. I keep developing cold sores, and have no idea what to do. Please help.
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Dr. Wright: Zinc can be very effective for eliminating cold/canker sores. It stimulates the immune system by promoting the ability of white blood cells to fight germs, like the herpes virus, which is one of the primary causes of recurrent cold sore outbreaks. Iron, folic acid, and vitamin B12 also help reduce recurrences.
Increased calcium intake associated with lower mortality from all causes over 10 year period An article published online on February 19, 2010 in the American Journal of Epidemiology reports an association between greater intake of calcium and a reduced risk of all cause mortality among Swedish men during 10 years of follow-up. Alicja Wolk and associates at the Karolinska Institutet evaluated data from 23,366 men aged 45 to 79 who enrolled in the Cohort of Swedish Men between 1997 and 1998. Questionnaires completed by the participants were analyzed for calcium and magnesium intake from diet alone. Cause-specific mortality was determined for deaths that occurred between enrollment and December, 2006, and all-cause mortality was analyzed through 2007. Over the follow-up period, 2,358 deaths occurred. Through 2006, there were 819 deaths caused by cardiovascular disease and 738 by cancer. Men whose calcium intake was among the top one-third of participants at an average of 1,953 milligrams per day had a 25 percent lower risk of dying from any cause than those whose intake was among the lowest third, which averaged 990 milligrams. When deaths were analyzed by cause, having the highest calcium intake was associated with a 23 percent lower risk of dying of cardiovascular disease compared to the group with the least intake. No association was found between calcium intake and cancer risk, and between magnesium and mortality.
Higher calcium intake associated with lower digestive cancer risk A study of 492,810 men and women has found a protective effect for calcium against digestive system cancers in both men and women. In the February 23, 2009 issue of the American Medical Association journal Archives of Internal Medicine, Yikyung Park, Sc.D., of the National Cancer Institute and colleagues evaluated data from 293,907 men and 198,903 women who participated in the National Institutes of Health-AARP Diet and Health Study. The participants' intake of calcium from food and supplements was determined from responses to dietary questionnaires completed upon enrollment. Forty-nine percent of the men and 57 percent of the women used multivitamins that contain calcium, and 14 percent of the men and 41 percent of the women used individual calcium supplements.
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Over the seven year average follow-up period, 36,965 cancers occurred among the male participants and 16,605 in the women. Although calcium intake was not associated with the combined risk of all cancers in men, for women, cancer risk declined with an intake of up to 1,296 milligrams per day, after which there appeared to be no further reduction. Women at this level of calcium intake experienced a 7 percent lower risk of all cancers compared with those whose intake was 494 milligrams or less. Cancers of the digestive system, including esophagus, stomach, pancreas, liver, and colorectal cancer, were reduced in both men and women whose calcium intake was high. For men whose total calcium intake was among the highest 20 percent at 1530 milligrams or more, there was a 21 percent lower risk of colorectal cancer compared with men whose intake was lowest at 526 milligrams, and for women whose intake was in the top one-fifth at 1881 milligrams per day, the risk was 28 percent lower. No signficant association with prostate or other nondigestive system cancers was observed.
Calcium and vitamin D supplementation improve weight loss effect on lipids A report published in the January, 2007 issue of the American Journal of Clinical Nutrition found that women who supplemented their weight loss program with calcium and vitamin D had better lipids and lipoprotein profiles than those who did not take the supplements.
Calcium has also been shown to help protect the colon. In a four-year intervention study, 930 subjects with colorectal polyps took a 1,200 mg calcium supplement daily or a placebo. Colonoscopy exams showed that subjects in the calcium group generally had fewer polyps compared to the placebo group. Calcium also significantly lowered the risk of advanced polyps.
"Like everyone else in the alternative health field, you list a few typical vegetable sources for calcium. I don't understand why you guys don't list some of the best natural sources for calcium in a highly absorbable form: sunflower seeds, sesame seeds and figs." In "Skinny Dipping" (3/4/03), I told you how calcium can be difficult for your body to absorb. Fortunately, magnesium and phosphorus help facilitate calcium absorption. And it just so happens that sunflower seeds, sesame seeds, and figs all contain good amounts of both magnesium and phosphorus. If calcium has a downside, it's that the body does a poor job of absorbing it. In fact, only a small percentage of our calcium intake (whether from food or supplements) actually makes it into the bloodstream. But magnesium is known to increase the absorption of calcium, and many of the food sources of magnesium fit into a weightwatching diet: leafy green vegetables, whole grains, bananas, apricots, meat, beans, and nuts. Phosphorus also promotes good calcium absorption. This is why sunflower seeds, sesame seeds and figs are some of the best calcium sources around, because all three deliver calcium, magnesium and phosphorus. In addition, phosphorus helps develop hard enamel, but studies have shown that the interior structure of teeth can be weakened when too much calcium and phosphorus are present without magnesium. And guess what delivers
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calcium and phosphorus, but zero magnesium? ---Milk. The question of, "What's a good calcium?" is actually somewhat complicated. But a simple place to start is by recognizing that all calcium types are either organic or inorganic salts. The inorganic forms: Calcium sulfate Calcium phosphate Calcium carbonate The organic forms: Calcium gluconate Calcium lactate Calcium citrate Calcium amino acid chelate (there are several of these) Calcium orotate Calcium aspartate Calcium ascorbate And here I'll turn things over to Dr. Spreen: "Each of the above is obviously not entirely calcium... there's a percentage of 'the other stuff' attached to the molecule. So, the percentage of the compound that's 'elemental calcium' is an issue. "The most common form of supplement, by far (of all types), is calcium carbonate. It's also the cheapest. What's more, it also has the most elemental calcium (40% of the total molecule). Seems like that might pretty much settle the selection issue, right? Unfortunately, there are two problems with the carbonate form: 1) Like the other inorganic forms, it's the most poorly absorbed (only 5-10%); and 2) Unlike the other inorganic forms, calcium carbonate requires (and binds) the most acid. "The latter problem above is appealing if you're trying to sell an antacid product 'that's also good for your bones,' but it's very much a double-edged sword. More acid is now required for the digestion of proteins, or else malabsorption (and indigestion!) can occur. Since you take the antacid for indigestion, you can see where this is headed." The good stuff The obvious answer to the absorbency problem with the inorganic forms is to choose one of the organic forms where absorption can run anywhere from 25 percent to as high as 95 percent. But again, the details complicate the matter. Dr. Spreen says that the best absorbed of the commercially available types are calcium orotate (90 to 95 percent absorbed), closely followed by calcium aspartate (85 percent absorbed). However, he points out that, "these are not only the most expensive, but they're also the hardest to find. That means they may not be an option for many
Health E-Notes through 12/10 people.
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"Another really good one is calcium ascorbate, which gets you the benefit of vitamin C as the other part of the molecule, along with the fact that it's no longer an acidic form of vitamin C... a neat solution to several problems. Again, however, it's both expensive, and difficult to find in many places. "My next choice would be any of the amino acid chelates, at 65-80 percent absorption, but these are still fairly expensive, and not as easily found (though easier than the preceding two). These are probably the best compromise if you're willing to spend just a bit more." Dr. Spreen notes that the best compromise of price, percentage of elemental calcium, and absorption would probably be calcium citrate. The absorption is 30 to 35 percent, and the citric acid reduces the amount of stomach acids required for absorption. For most people, calcium citrate would be the most reasonable way to go. Bringing more to the table But now that we've found an effective and economical calcium, we're not quite out of the woods. The problem is that you can't take calcium alone without making biochemical trouble for the body. Here's how Dr. Spreen explained it to me: "Calcium is not found in nature (in edible form) without magnesium, and they therefore should always be given together. Studies show that calcium alone may even be preferentially laid down in arterial walls rather than in bones (that doesn't sound good, does it?). Plus, phosphorous is also needed with calcium. The problem here is that phosphorous is one of the few minerals that's over-supplied in the modern (trash) diet. Excesses of phosphorous in the absence of the other minerals can create a problem with balance and possible leaching of other minerals. "What's not mentioned in those cute major-media ads for calcium and antacids is that for bones, the calcium must also have not only magnesium (okay, and phosphorous), but also manganese, silica, boron, strontium, and vitamin D (and that last one in high doses), vitamin C, vitamin B-12, and probably even more. "And you might even have an issue with higher quality supplements. The really good companies will state on the label something like 'elemental calcium, in the form of... ' and tell you how many milligrams of the real thing you're getting (though absorption is of course still an issue). "Unfortunately, some labels will state something like, 'Calcium gluconate, 1000 mg.' Are you getting 1000 milligrams of calcium? Nope, in fact you're getting 93 milligrams of calcium; what you got was 1000 milligrams of the entire compound. "I wish there were an easy answer. Fortunately, most calcium supplements are not expensive, so you can take a lot of one that isn't that well absorbed and do okay, as long as you're getting a multi-mineral supplement that has some of the other minerals in there (minus iron, but that's a story for another day). Read those labels carefully, and Caveat Emptor!" One obvious way to support the effectiveness of calcium supplements is to make sure you include plenty of calcium- rich foods in your diet, such as cabbage, kale, yellow, green, or waxed beans, and salmon. Foods that are high in magnesium include leafy green vegetables, whole grains, bananas, apricots, meat, beans, and nuts.
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Calcium from supplements offers best protection against colorectal tumors In a large study reported in the November 2004 issue of The American Journal of Clinical Nutrition, it was revealed that participants in the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial had a lower incidence of the colorectal tumors known as adenomas when their intake of calcium, particularly from calcium supplements, was high. Colorectal tumors known as adenomas are a type of polyp that is precursors of invasive tumors, in contrast with hyperplastic polyps, which are not considered to be premalignant. The research team found that participants whose calcium intake was in the top fifth (greater than 1,767 milligrams calcium per day) had a 12 percent lower incidence of colorectal tumors than those whose calcium intake was the lowest, at less than 731 milligrams per day. Individuals who took more than 1200 milligrams calcium per day in supplement form for up to two years prior to enrollment in the study experienced a 27 percent lower risk than subjects who did not use calcium supplements. Calcium supplement use five years before enrollment also lowered adenoma risk. Among food sources, nondairy intake of calcium offered greater protection than dairy sources of the mineral. Calcium offered more protection from tumors of the colon than those located in the rectum. Q: Is it true that I shouldn't take calcium with Synthroid? I have a friend who said that her Synthroid wasn't working when she took calcium. I haven't noticed this problem, but I thought it was worth checking. JVW: Much of the confusion about calcium arises because there are several forms on the market, and some are more readily absorbed than others. Calcium citrate and calcium lactate are the best-absorbed forms; calcium carbonate and calcium oxide are the worst-absorbed. Calcium as hydroxyapatite (a form found in bone), aspartate, malate, succinate, and fumarate fall somewhere in between. In the case of both Synthroid, and even whole, natural thyroid, calcium stearate is part of the mix already, as it helps keep the product shelf stable. The only form of calcium that appears to block some of the absorption of Synthroid is calcium carbonate -- the type used in Tums, Rolaids, and other over-the-counter antacids. One other possibility for any type of absorption problem may not have anything to do with calcium: It could be low stomach acid, a common and largely ignored diagnosis as we age. Checking for hypochlorhydria would be the best first step to take. Calcium is a multi-tasker. It lowers colorectal cancer risk, strengthens bones, supports heart and muscle health, stimulates digestive enzymes, and can even help make weight-loss diets more effective. But recent research suggests that very high levels of dietary calcium intake - particularly from dairy products - may increase the risk of one of the most common forms of cancer. Last month, researchers at the Fox Chase Cancer Center in Philadelphia published the results of a study that examined the association between calcium and dairy product intake and the increased risk of prostate cancer. Using data from the first National Health and Nutrition Examination Epidemiologic Follow-Up Study, nearly 10 years of medical records were collected on more than 3,600 men. All of the men had completed
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dietary questionnaires in the early 80s. The Fox Chase team identified 131 cases of prostate cancer. After adjusting for age, race, smoking and other factors, they produced the following conclusions: * Men who reported the highest dairy product intake were 2.2 times more likely to develop prostate cancer compared to men who had the lowest intake * Similarly, men who had the highest intake of dietary calcium were also 2.2 times more likely to develop prostate cancer * Men who reported the highest intake of low-fat milk were 1.5 times more likely to develop prostate cancer compared to men who had the lowest intake, but whole milk intake was NOT found to be linked to increased risk * Neither vitamin D nor phosphorous was linked with increased prostate cancer risk
Capsaicin
First of all, hot peppers contain even more vitamin C than oranges. Also, capsaicin, the hotshot chemical in peppers, is an anticoagulant, so it may help prevent heart attacks and strokes. But the latest pepper research shows that capsaicin (and a related compound called resiniferatoxin) may even be useful for skin cancer. When applied to human skin cells, this substance caused the cancerous ones to dies (most likely for lack of oxygen). The compounds may eventually be used in skin patches or creams that could treat or prevent skin cancers. Q: I'm all for letting colds take their course, and I don't like taking prescribed, or even over-the-counter, medications much. I prefer chicken soup and rest. But the nasal congestion really does get in the way of getting the sleep and rest I need to get well. Is there anything I can use for congestion that will help but won't have other side effects? JVW: There is... and it's a simple solution you can get right at the grocery store. If you've ever noticed the way that spicy food can clear out your sinuses, you won't be surprised at my suggestion. Chili peppers, red peppers, paprika, and cayenne are all part of a plant family called Capsicum annum. There is a compound present in these spices called capsaicin that has many important medical effects, among them, the relief of nasal and sinus congestion. There are a couple of ways to harness the effects of capsaicin. Spicing up your food is one way, for minor relief. For something more long-lasting you can work with a natural physician to find a form of capsaicin that you can use intranasally for relief. To locate a natural medicine physician in your area who can help you with this, contact the American College for Advancement in Medicine at (949)583- 7666 or www.acam.org.
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Carotenoids
Last year, Canadian researchers investigated a possible link between pancreatic cancer and dietary intake of carotenoids; organic plant pigments that have been shown to help control inflammation. Subjects included 462 patients diagnosed with pancreatic cancer, and more than 4,700 healthy people selected from eight Canadian provinces. Researchers found that beta-carotene and total carotenoid intake was associated with a significantly reduced risk of pancreatic cancer among non-smoking subjects. But the most striking result concerned the carotenoid lycopene. Those who had the highest lycopene intake reduced their pancreatic cancer risk by more than 30 percent, compared to subjects with the lowest intake. The richest dietary source of lycopene is tomatoes, and absorbency of this important antioxidant is increased when tomatoes are served warm with a source of fat, such as cheese or meat. Studies have shown that lycopene may also offer protection against breast cancer, prostate cancer, and heart disease.
Higher carotenoid and selenium levels associated with reduced risk of dying over 5 year period A report published in the January 2006 issue of the Journal of Nutrition revealed that older women whose levels of carotenoids and selenium are higher have a decreased risk of dying compared to those whose levels of the nutrients are low. Selenium is a trace mineral found in small amounts in plant and animal foods, while carotenoids occur in plant foods and include alpha and beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin.
Lutein and zeaxanthin are carotenoids that are key components of a phytochemical called xanthophylls. This powerful antioxidant has the unique characteristic of being able to cross the blood brain barrier more easily than most other antioxidants. The blood brain barrier is a protective mechanism designed to prevent infectious organisms and chemicals from entering the nervous system. This prevents illness from spreading to neurologically sensitive areas, but it also stops many beneficial substances from getting through and protecting those areas. Good food sources of xanthophylls include corn, kiwi, red seedless grapes, orange-colored peppers, spinach, celery, Brussels sprouts, scallions, broccoli, and squash. So even though you may be getting effective cataractfighting benefits from vitamin C supplements, the nutrients in these foods will very likely give a considerable boost to your overall vision health. The results (published in the Journal of Nutrition) showed that women cut their risk of ovarian cancer almost in
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half with a high intake of plant fiber. This was especially true of carotenoid vegetables (that is: vegetables with yellow, orange, and red pigments), and lignans, a phytonutrient in flaxseed that has been shown to have anticarcinogenic effects.
Cayenne Pepper
What it does: Lowers cholesterol... helps prevent atherosclerosis... and reduces allergic responses. An extract from the pepper, called capsaicin, can be used in a topical cream to treat pain from arthritis, shingles, bursitis, low-back ache and neuropathy (nerve pain). Cayenne's benefits can be attributed to the antioxidants, flavonoids and carotenoids it contains, all of which have anti-inflammatory effects and enhance circulation. Capsaicin depletes nerve endings of substance P, a neurotransmitter that facilitates nerve transmission of pain. Scientific evidence: A four-week study published in the Journal of Rheumatology found that patients with osteoarthritis of the hands who applied capsaicin cream four times a day experienced reduced pain and tenderness. Typical dose: Cayenne is available as a supplement in capsules and tincture. Take one capsule of cayenne pepper up to three times a day... or add three to eight drops of cayenne tincture to four ounces of water and drink two to four times a day. Apply topical cream containing capsaicin to painful areas, as directed on the label. You also can season your food with powdered cayenne pepper or hot sauce. Possible side effects: Cayenne pepper can cause gastric upset. To avoid pain and burning, do not let topical capsaicin come in contact with your eyes or other mucous membranes. If you take warfarin (Coumadin), do not use cayenne pepper supplements.
Celery root
It may be essentially unknown outside French cooks and nutritionists, but you're going to love celery root. It's rich in phosphorous and potassium, and herbalists recommend it to people with rheumatism and arthritis because of its anti-inflammatory properties. And during the French Revolution, Madame du Barry believed it was an aphrodisiac and served celery root soup to King Louis XV "every night before they went to bed," so it must have worked. Like me, celery root is ugly on the outside, but sweet and beautiful once you get below the surface. Fresh out of the ground, it's so ugly that you wouldn't even put it in your garbage can. It's about the size of a softball, brown, knobby, hairy, and dirty. But when you cut into it, you find a crisp, white interior as lovely as a fresh cut pear. In the same family as celery, it has a complex flavor with a hint of lemon and a little licorice. And it's a great potato substitute with far fewer calories and next to no carbs.
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Chamomile
Chamomile tea. A study published in the Journal of Agriculture and Food Chemistry showed that chamomile tea increases antibacterial activity in your body. Besides, drinking hot tea is a soothing way to take the edge off of those winter chills.
What is...German chamomile? There are two types of chamomile, German and Roman. German chamomile (Matricaria) is the main species used in the treatment of skin and digestive disorders. The best German chamomile produces a deep blue oil due to the plant chemical chamazulene. Although chamazulene is an anti-inflammatory, two other plant chemicals are also responsible for the therapeutic benefits of chamomile: bisabolol and levomenol. Only a few high-grade varieties of German chamomile possess an oil that is rich in both chamazulene and bisabolol, and those are highly prized by naturalists for their healing properties. Look for high-therapeutic grade chamomile, rich in bisabolol and chamazulene, in a liquid extract form. Since this variety of chamomile extract may be hard to find in health food stores, the American Botanical Council (512-926-4900; www.herbalgram.org) may be able to help you in your search. Although this herb is extremely safe, you should consider an alternative option if you have a history of allergy to ragweed or other members of the daisy family since chamomile is a member of the daisy family.
Charcoal
Charcoal may help kidney patients' hearts Charcoal may provide a new approach to managing the high rate of heart disease in patients with advanced kidney disease, U.S. researchers said. Patients with advanced kidney disease have high rates of atherosclerosis -- hardening of the arteries -- and death from heart disease. Dr. Valentina Kon of Vanderbilt University, said oral activated charcoal, a product called AST-120, which has traditionally been used as an emergency treatment for certain types of poisoning may exert beneficial effects in kidney disease. Killer diabetes drug Byetta has once again been linked to severe organ damage and death... and the FDA has once again made them (can you guess?) change the warning label.
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Last year, it was increased risk of hemorrhagic pancreatitis (which caused several deaths) that got added to the label. This year, its kidney problems including 62 cases of acute kidney failure which can be fatal. What will it take for the FDA to stop messing around with the label and pull this dangerous drug from the market? I hope the answer isn't thousands of deaths.
--Michele
Chaste tree berry

Q: I read the recent Nutrition & Healing article on the use of chaste tree berry for insomnia. The article mentions the use of extract and dried berries, and I have found products containing both. Can you tell me how much to use of each for insomnia and if I need to take it with food? JVW: Chaste tree berry, or Agnus castus, is excellent for insomnia. However, it's important to remember that there are two types of insomnia: One involves getting to sleep and the other involves staying asleep. Chaste tree berry is effective for the second type (also called sleep maintenance insomnia). Sleep is largely regulated by the body's secretion of a hormone called melatonin. Its function is to regulate your circadian rhythm or internal clock. As you age, the body slows its production of melatonin. A 2003 study of chaste tree berry showed that it increases the body's melatonin production. My colleague and the author of the Nutrition & Healing article you mentioned, herbalist Kerry Bone, recommends taking 1,000 mg to 1,500 mg of dried berry per day, split up into two or three doses. You can take chaste tree berry anytime with or without food.
Cherries
You might not even need to weigh the choice between sleepless nights and Big Pharma drugs, thanks to new research appearing the Journal of Medicinal Food. Researchers found that drinking 8 ounces of tart cherry juice in the morning and evening for two weeks significantly reduced the severity of study participants' insomnia. Now, this was a small study, with only 15 people taking part. But there's certainly no harm in adding tart cherry juice to your diet (in fact, with their antioxidant content, cherries bring plenty of other benefits besides helping you sleep), and it might just work for you.
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Tart cherries contain a substantial amount of melatonin, which we already know helps to moderate the sleep cycle. Our bodies make their own melatonin, but sometimes it's not enough, and the cherries could help to boost dwindling levels. Melatonin isn't just involved in the sleep cycle -- it's also a powerful antioxidant that helps fight inflammation. Added to the other major antioxidant in cherries, anthocyanins, you've got an age-busting powerhouse on your hands. Not only that, but cherries have already been established as a major player in eliminating pain associated with gout -- Dr. Wright has recommended 32 ounces of cherry juice (with no sugar added) at the first sign of an attack. In the sleep study, the researchers used the juice product CheriBundi (www.cheribundi.com). Of course, there are plenty of other options when it comes to adding tart cherries into your diet, including supplements and the fruit itself.
In addition, I also recommend drinking 32 oz. of real cherry juice (no sugar added) at the first sign of an attack. Although no one is sure why or how it works, studies have shown that cherry juice usually eliminates the pain of acute gout.
First, tart cherries contain ample amounts of three types of anthocyanin, a powerful anti-oxidant and antiinflammatory. Just 20 cherries provide up to 25 milligrams of anthocyanins. They also contain another cancerfighting compound, perillyl alcohol, which binds to protein molecules and quashes the signals that stimulate tumor growth and development. This phytochemical has even caused stubborn pancreatic tumors to regress in some laboratory studies. In addition to their cancer-fighting abilities, the anti- inflammatory components of cherries make them an excellent source of pain relief for gout, arthritis, and fibromyalgia. Some people with these conditions drink tart cherry juice regularly to keep their chronic pain at bay. Finally, of all things, cherries contain significant quantities of melatonin. This adds to the antioxidant power of the cherry, and makes it a good choice of food for travelers, and those who work the swing shift or night shift for help in regulating the body's production of melatonin when the body's circadian rhythm is thrown off. The only objectionable aspect of cherries is that they're often found drowning in syrup and sugars -- which cancels out many of their great benefits. But all-natural, no-sugar- added cherries are just as delicious as their syrupy doppelgangers. And you'd be surprised how versatile they are. Check out the recipe below for cherry salsa -- I found it on-line recently, and it doesn't call for a speck of sugar: Cherry Salsa 1 cup dark sweet cherries (frozen or fresh and pitted) 2 Tbsp. fresh basil, chopped 3 Tbsp. green bell pepper,
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minced 1 tsp. fresh lemon juice 1 tsp. water 1/8 tsp. Tabasco sauce, or to taste Salt, to taste (optional) Dice cherries, basil, and bell pepper and combine with remaining ingredients. Refrigerate at least one hour. Makes 8 servings.
Chitosan
Dr. Wright: Chitosan is most popular for its effectiveness as a weight control supplement. It is extracted from the shells of crustaceans, such as shrimp and crab, which means that if your mother has an allergy to shellfish, its not an option for her. If not, however, she may want to consider it. A study published a few years ago clearly showed a benefit to dialysis patients who took chitosan. Half of the 80 study participants took 1,450 milligrams of chitosan, three times daily for 12 weeks; the other half didnt take any chitosan. After the study period, researchers reported that the patients who took chitosan reported less fatigue and shortness of breath, and improvements in appetite, sleep, and feelings of physical strength. Their kidney function also appeared better, and they suffered from less severe anemia - a common problem in those with chronic kidney failure. And there were no significant side effects reported. One word of caution: HSI Panelist Allan Spreen, M.D., tells me that chitosan blocks absorption of fat in the intestines, so extended use may also block intake of essential fatty acids and fat-soluble vitamins. So before using chitosan, Ron should consult with his doctor.
Chlorella
Chlorella (a freshwater algae that contains a wide variety of vitamins, minerals, enzymes, and amino acids) stimulates immune system function and has been shown to improve pain, sleep, and anxiety in fibromyalgia syndrome patients.
In an e-Alert I sent you in 2001, I detailed a study in which eight patients with this condition took 10 grams of chlorella in tablet form and 100 milliliters of chlorella liquid extract each day for two months. Chlorella is obtained from green algae, and is extremely rich in chlorophyll, which helps clean the bowels. At the end of the study period, participants completed a 32-question survey, noting the supplement's effect on four areas: symptoms related to the primary bowel disturbance, systemic symptoms, emotional impact, and social impact. The results showed strong improvement across the board. The participants also reported that they felt the severity of their attacks lessen considerably soon after they began taking chlorella, and that their symptoms continued to reduce or remained stable over the course of the study. In other human research, chlorella has shown promise in fighting cancer, lowering cholesterol, and lowering
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blood pressure. In one study, chlorella was found to be as effective as prescription drugs in lowering blood pressure for the majority of hypertensive patients. In the chlorella study mentioned above, subjects received formulation called Sun Chlorella, which uses a patented process that improves the algae's bioavailability without compromising its nutritional value. You can find more information at the Sun Chlorella web site: sunchlorella.com.
Chlorella is a freshwater algae that contains such a wide variety of vitamins, minerals, enzymes and amino acids that it's considered to be a nearly perfect whole food. Chlorella is also the richest source of chlorophyll on earth. In the e-Alert "Supplement From the Sea Can Treat Many 'Incurable' Conditions" (12/6/01), I told you how animal studies have revealed that chlorella may stimulate the production of immune system factors like macrophages, leukocytes, and interferon. But in recent years, chlorella research has moved beyond animal trials with studies that have examined the therapeutic effects of chlorella on fibromyalgia. Chlorella's use as a cancer-fighting agent is still relatively unexplored. According to The Cancer Chronicles published by the renowned cancer researcher Ralph Moss, Ph.D. chlorella has been shown to significantly prolong the lives of mice implanted with cancer cells. In one study, the benefits of chlorella were particularly strong when chlorella was given before the cancer was introduced, indicating a potential course of cancer prevention.
Chocolate
Red wine, dark chocolate are cancer killers Cabernet and chocolate are potent medicine for killing cancer, according to research presented here Wednesday. Red grapes and dark chocolate join blueberries, garlic, soy, and teas as ingredients that starve cancer while feeding bodies, Angiogenesis Foundation head William Li said at a prestigious TED Conference. "We are rating foods based on their cancer-fighting qualities," Li said. "What we eat is really our chemotherapy three times a day." The Massachusetts-based foundation is identifying foods containing chemicals that evidently choke-off blood supplies to tumors, starving them to death.
Chocolate eaters in a study of heart attack survivors had lower blood pressure and were less likely to die of heart disease, scientists in Sweden said.
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Of the 1,169 patients studied, those who ate chocolate two or more times a week cut their risk of dying from heart disease nearly threefold compared to those who didn't eat chocolate at all, said the study's lead author, Dr. Imre Janszky of Karolinska Institute. Jansky's study also suggested antioxidants in cacao cut the risk of death from heart disease in healthy older men and post-menopausal women, The Local reported.
Chromium
What is...chromium polynicotinate? The polynicotinate form of chromium contains niacinamide. Although niacinamide is technically a form of vitamin B3, it isn't the biochemical equivalent of niacin. Thus, taking the chromium polynicotinate form of chromium is not the same as taking niacin and chromium separately.
Chromium is a component of insulin, and previous research has already shown that this mineral may help regulate blood sugar levels. Broccoli is particularly rich in chromium, as is turkey meat, liver, seafood, whole grains and oysters. But there is an apparent advantage in taking a chromium picolinate supplement. Picolinic acid (which is naturally produced in the body) is believed to improve absorption of trace metal ions. And studies show that absorption of minerals is significantly enhanced when the minerals are in picolinate form. According to naturopathic doctor Joseph Mercola, some people find that chromium may also help control sugar and carbohydrate cravings. Low chromium levels associated with diabetes and heart disease in men A report published in the American Diabetes Association journal Diabetes Care, described an inverse relationship between body levels of chromium and diabetes in men. The inverse association was even stronger when men with both diabetes and cardiovascular disease were examined. Chromium is a trace mineral that can improve insulin sensitivity. Although only 50 to 200 micrograms per day is considered adequate, the majority of individuals consuming western diets fail to obtain this amount.
Simply put: Too little chromium and you raise your risk of heart attack. The study found that those with the highest levels of the mineral were 35 percent less likely to have a heart attack than those with the lowest levels. Chromium is found abundantly in broccoli, turkey, liver and other organ meats, seafood, whole grains, oysters, eggs, and cheese. But the study noted that a large percentage of the general population in the United States probably does not get an adequate supply of the mineral from their diet. The researchers found that chromium levels fell by about nine percentage points with each decade of age, and levels were also low for those with high blood pressure.
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The recommended daily allowance of chromium is 25 micrograms (mcg) for women and 35 mcg for men. But most people can safely take up to 600 mcg. Talk over these results with your doctor to determine a course of action that is right for you.
Cinnamon
Balance glucose levels with your favorite Christmas spice The holiday season can be murder on diabetics who lack discipline: Pumpkin pie, eggnog, Christmas cookies and spiced cider can all send your blood sugar levels so far north you might meet Santa. But there's one ingredient in all those things that can do just the opposite: cinnamon. Studies have consistently found that this tasty spice -- used as a medicine since ancient times -- can lower blood sugar levels by between 10 and 30 percent. It's so effective that if Big Pharma could patent cinnamon, this stuff would cost $100 a bottle by now -- and there wouldn't be any left for pumpkin pie! But before you rush over to the spice rack, hear me out -- because there's a lot more to this than gnawing on a cinnamon stick, even if you've heard otherwise at your local health food store. For all the good it does, most cinnamon comes with a little bit of bad: a toxic compound called coumarin, which can damage the liver and may even cause cancer. A sprinkle of cinnamon won't hurt you -- but if you try to get the amounts you need for glucose control from a spice jar or even an ordinary supplement, you'll get way too much coumarin. Most people taking ordinary cinnamon supplements don't know about this -- they don't exactly advertise it on the label. Fortunately, researchers have discovered that coumarin isn't water-soluble... while the beneficial polyphenols that make cinnamon so effective are. In a nutshell, that means a water-based cinnamon extract can give you all the benefits without the toxins. Dr. Richard A. Anderson, a top researcher at the U.S. Department of Agriculture, perfected the water extraction process. That led to the creation of Cinnulin PF, a potent extract worth about 20 times its weight in cinnamon. Just 500 mg of Cinnulin PF is equal to 10 grams of whole cinnamon powder. You know I don't often mention products by name. And I'm not telling you to rush out and buy this one. In fact, I'll even urge you not to -- not without a larger overall strategy to control your diabetes, because cinnamon won't
Health E-Notes through 12/10 do the job by itself.
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Is Cinnamon the Healthiest of All Spices? Whenever the scent of cinnamon wafts through my house, it is sure to bring family members into the kitchen to see what's cooking. But my family doesn't know my healthy little secret: Cinnamon not only smells and tastes good, it's good for you, too. Sprinkling a little cinnamon into your foods and beverages over the course of a day helps your body increase insulin function and also delays stomach emptying, which leads to a decreased glycemic load. New research provides empirical evidence of this effect, where previous studies had merely reported that it seemed so. To learn more about this, I contacted study author Joanna Hlebowicz, MD, at the University of Lund in Sweden. ABOUT THE STUDY Using ultrasound imaging, Dr. Hlebowicz and her colleagues measured the gastric emptying rate (GER) -- how fast food empties from the stomach and enters the small intestine -- of 14 healthy people after they ate an unspiced bowl of rice pudding, and also after they ate a bowl of rice pudding to which six grams (a little less than 1 1/3 teaspoons) of cinnamon had been added. They found that cinnamon significantly delayed gastric emptying and lowered after-eating blood sugar levels. The reason this is so important is that gastric emptying, among other factors, affects the post-meal glucose, explains Dr. Hlebowicz. Since past research has shown that high levels of glucose following meals may be linked with a higher risk of diabetes complications such as cardiovascular disease, finding a simple way to lower it and thus lower post-meal blood glucose levels -- such as adding cinnamon to your diet -- is a good idea. ADD A LITTLE SPICE TO YOUR LIFE Fortunately, there are plenty of delicious ways to incorporate more cinnamon into your daily diet. Cinnamon tea is delicious, for one. And, besides flavoring many sweet treats, cinnamon is a tasty ingredient for chicken, meat and fish dishes. Many recipe ideas can be found at McCormick.com. Source(s): Joanna Hlebowicz, MD, department of medicine, Malmo University Hospital, University of Lund, Lund, Sweden.
What it does: Helps prevent heart disease and type 2 diabetes. Due to its antioxidant properties, cinnamon helps people with metabolic syndrome (a cluster of factors, including excessive abdominal fat, high blood sugar and elevated blood pressure, which increase the risk for
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cardiovascular disease and type 2 diabetes) use the hormone insulin in their bodies more efficiently. Scientific evidence: A 2003 US Department of Agriculture clinical study found that consuming capsules containing 1g, 3g or 6g of cinnamon daily (about teaspoon, teaspoon or 1 teaspoons, respectively) for 40 days lowered blood levels of glucose and triglycerides (fats in the blood) by about 25% in adults with type 2 diabetes. It also reduced LDL "bad" cholesterol by up to 27%. Typical dose: Use one-half to one teaspoon of powdered cinnamon daily on cereal or toast or mix into yogurt... take one capsule twice a day... or add 20 to 40 drops of tincture to one ounce of water and drink three times daily. For tea, mix one-fourth to one-half teaspoon of powdered cinnamon with eight ounces of boiling water. Steep for 10 to 15 minutes, covered. Drink a four-ounce cup up to three times a day. Possible side effects: Because cinnamon can affect blood glucose levels, people with diabetes should carefully monitor their blood sugar and ask their doctors if their medication needs to be adjusted.
Q: You mentioned the benefits of cinnamon in a recent newsletter. But I've also read that too much cinnamon is toxic. Is this true? JVW: Some evidence does suggest that taking in large amounts of the fat-soluble fractions of whole cinnamon could be harmful, potentially leading to an increased risk of cancer and birth defects. But that doesn't mean you have to avoid this spice altogether. With some simple steps you can still get all the benefits of cinnamon and avoid the potential risks. To be on the safe side, if you plan to ingest more than 1/4 to 1 teaspoon of whole cinnamon daily, follow these simple steps: First, boil it in water. Then pour off the resulting watery solution for use and discard the solid remainder (since that's the part that contains the fat and oils). You could also avoid any potential hazard by using the cinnamon derivative MHCP. (For more information on MHCP, refer to the April 2002 issue of Nutrition & Healing. Subscribers can download and view it for free by visiting www.wrightnewsletter.com and logging on with the username and password listed on page 8 of your most recent issue).
A US Department of Agriculture study of 60 type 2 diabetics revealed that one gram of cinnamon taken daily, over a course of 40 days, improved management of blood sugar levels, as well as triglyceride and cholesterol levels. Some of the subjects took three grams of cinnamon per day, and others took six grams per day, but none of the subjects in these two groups showed an increased benefit over the group that took one gram per day. One gram of cinnamon is less than half a teaspoon. Researchers continued to monitor the study participants after the 40-day trial, and found that the subjects' overall blood sugar levels began rising when the cinnamon intake was discontinued.
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What makes cinnamon effective in managing and preventing diabetes is a flavonoid called methylhydroxychalcone polymer (MHCP) that closely mimics insulin activity. In several studies, Dr. Richard Anderson and a team of researchers at Iowa State University, found that a combination of MHCP and insulin worked synergistically in regulating glucose metabolism, and further, that MHCP can work alone without the presence of insulin as well. Of course, the implications of this are downright exciting to diabetics who are looking to get off patent medications and manage their condition with natural therapies. But those who are on medication need to work with their physician to monitor their progress and safely taper down their dose as the cinnamon starts doing its thing. (A fact those recent news reports didn't even seem to take into account.) Also, the recent news reports referred mysteriously to "substances" in cinnamon that can be toxic in high amounts. They didn't bother elaborating, which could very well scare a lot of people away from this beneficial therapy. Here's the deal: Whole cinnamon, like most plants and other living things, has both fat-soluble and water- soluble fractions. There is some evidence that high levels of the fat-soluble fractions of cinnamon could be cause for concern. But there's an easy way around it if you're worried about exceeding 1 gram a day. Essentially, you boil the cinnamon, then strain the liquid through a cheesecloth. Discard the solid portion and keep the remaining watery solution for use, either drinking it as a tea, or using it in other foods and drinks. Just be sure you discard the solid remainder after it boils, which would contain the less-safe fat and oil-soluble factions. Recent research shows that cinnamon does more than just ward off diabetes and heart disease -- it also makes you smarter. That's what a recent study determined after administering cinnamon, both orally and nasally, to adults. Both "real" cinnamon and cinnamon flavored items, such as gum, were effective in enhancing the participants' cognitive function. Cinnamon also reportedly: * Supports digestive function * Constricts and tones tissues * Relieves congestion * Alleviates pain, inflammation, and stiffness of muscles and joints * Eases menstrual discomfort * Stimulates circulation * Kills bacteria, including E.coli. In fact, it was used as a preservative of meats and other foods before refrigeration.
Citrus Fruit
Hope for cancer patients found in citrus peels
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Researchers at Columbia University recently analyzed the positive effects of Modified Citrus Pectin (MCP) on human and mouse prostate cancer cell lines. The results, as reported by lead researcher Dr. Aaron Katz in the most recent publication of Integrative Cancer Therapies(1), show that MCP inhibits cell proliferation and induces apoptosis (programmed cell death) in both androgen-dependent and androgen-independent cancer cells in a time and dose-dependent manner. "Along with diet, exercise and lifestyle changes, MCP helps my patients keep the cancer at bay and slows its growth, thereby reducing its negative impact on their life," says Dr. Geo Espinosa, Director of the Integrative Urology Center at NYU. Prostate cancer is the second leading cause of cancer death in men, and 1 in 6 will get prostate cancer during his lifetime. Dr. Jun Yan, lead author, explains, "Our findings clearly demonstrate that MCP possesses anti-prostate cancer properties in both androgen-dependent (hormonal sensitive) and androgen-independent (hormonal resistant) prostate cancer cells. These results strongly suggest that MCP can be a promising chemopreventive and therapeutic agent against this malignancy."
Claudins
Claudins are proteins that help maintain a barrier between air and fluid in the lungs. If the claudins are disrupted by an infection, an injury, or another factor (such as alcohol abuse), more fluid gets into the lungs and can set the stage for illnesses like pneumonia or acute respiratory distress syndrome.
Cocoa
Cocoa nibs are cocoa beans that have been separated from their husks, roasted, and broken into small bits.
Ive told you in the past that the flavanols in cocoa offer numerous health benefits, such as improving circulation and lowering blood pressure. But now German researchers have found a more visually appealing benefit to cocoa: Its good for you skin. Scientists randomly divided 24 healthy women between the ages 18 and 65 into two groups. The first group drank a high-flavanol cocoa drink once a day for 12 weeks, while the other group drank a low-flavanol cocoa drink for the same amount of time. By the end of the study, those who consumed the flavanol-rich drink showed improved skin quality: The flavanols helped improve hydration and decreased skin roughness and scaling. They also offered protection
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against UV damage, which the researchers attributed to cocoa flavanols ability to improve blood flow to the skin. Although this news is encouraging, it doesnt give you a free pass to eat candy bars on a daily basis. While cocoa itself may offer some health benefits, chocolate candy is loaded with refined sugar and emulsifiers that are sure to cancel out any of those benefits. Youre better off sticking to all-natural, pure cocoa, which you can find in natural food stores. Mix a couple of spoonfuls with some boiling water, sweeten it with stevia (a natural herbal sweetener also found in natural food stores that wont negatively impact your blood sugar levels), and enjoy.
Yet another piece of good news has crossed my desk about the benefits of eating chocolate. A study conducted in Holland reports that cocoa may lower your blood pressure and reduce mortality. The study began in 1985 and followed 470 men between the ages of 65 and 84. The researchers tabulated how much cocoa the men consumed in such foods as chocolate candies, chocolate pudding, chocolate cookies, and cocoa drinks. (The most popular sources of cocoa were plain chocolate and chocolate bars.) The average man consumed about 2.11 grams a day, but top chocoholics consumed more than 4 grams a day. The men who consumed the most cocoa on a daily basis had lower blood pressure and a 50 percent lower risk of death than those who ingested less cocoa. On average, blood pressure readings were 3.7 points lower for systolic (top) numbers and 2.1 points lower for diastolic (bottom) numbers. The thing to remember here is a little goes a long way. To put the study statistics in perspective, 4 grams is about the equivalent of a single Hersheys Kiss, whereas an entire Hershey bar is about 40 grams. So were not talking about huge amounts of cocoa. But small amounts or not, youre still better off bypassing the candy bars and their cousins altogether. They contain lots of refined sugar, which, as Dr. Wright has reminded us many times over the years, leads to all sorts of health problems. That doesnt mean you have to forgo chocolate -- or its benefits -- altogether, though. Try opting for high-quality dark chocolate or cocoa powder and sweetening it with stevia or lo-han (all of these items are available in health food stores). It tastes just as great and is much better for you in the long run.
Coconut
Tropical Delicacy -- The Magic of Coconut Coconut hasn't been so top-of-mind for me since I was a teen, when I would slather on scented tanning oil for sunbathing (not something my daughters will be doing, now that we know better). Yet, I saw coconut listed as a superfood in the new book, The 150 Healthiest Foods on Earth by nutritionist Jonny Bowden. Given how much saturated fat this formerly forbidden food contains, I was surprised to see that.
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THE FACTS ABOUT COCONUT FAT Coconuts are high in saturated fat, but studies dating back to the 60s showed that heart and kidney disease were rare in people living in the Pacific Islands whose diets were high in coconut. Coconut oil has also been shown to be protective against digestive problems and has been suggested to be protective against colon cancer. We now know that's because the fat in coconut oil is rich in a healthy form of saturated fat called MCT, according to Esther Blum, RD, MS, CNS. While it is indeed a form of saturated fat, MCT (which stands for medium-chain triglycerides) has some unique properties, she told me, making it especially digestible for people with digestive problems, like Crohn's disease, ulcerative colitis or irritable bowel syndrome. Lauric acid, the MCT predominant in coconut oil, has antiviral and antimicrobial properties, said Blum, which is why it's considered effective for supporting the immune system. Coconut has a reputation for being a fat-burning food too, with research studies showing that the medium-chain triglycerides it contains may help people lose weight, Blum said. 101 WAYS TO EAT COCONUT All forms of coconut are healthful, whether you eat the meat (shredded or in chunks), cook or dress salads with the oil or drink the "water" extracted from the nut before it is crushed or cracked. There are many kinds of coconut milks and creams. Coconut "milk" is made from the expressed juice of coconut meat and water, and coconut "cream" is pressed from the meat. Young coconuts (with a green shell) have more liquid and a softer meat... the flesh of a "mature" coconut has more oil and twice as much protein (coconuts actually contain six different isolated proteins, the most nutritionally important being the one associated with "coconut skim-milk"), nearly 10 times as much fat and fiber, more potassium, and less vitamin C and sugar. Coconut oil has a light and delicate flavor and aroma, and is among the healthiest of all oils, but all varieties are not created equal. It's worth paying more for organic virgin coconut oil and products labeled "not processed" to avoid those processed by chemical extraction. I asked Blum for her advice on the best way to incorporate coconut into the diet. "Really simple," she said. "You can pour the oil over salads or rub chicken with it before baking, and it's also great to use as a cooking oil for sauting." Another virtue of coconut, Blum said, is stability. "You can heat it to high temperatures and it doesn't break down nor change its chemical composition to create trans fats or other undesirable compounds." She likes to sprinkle dried unsweetened coconut flakes on her morning oatmeal or roll fish in coconut flakes as you would with bread crumbs. Many supermarkets and health food stores stock chopped coconut meat, and some even sell the water right out of a coconut shell complete with straw. Blum also admitted to a weakness for coconut macaroons -- but her favorite way to enjoy coconut? "Eat some of the raw coconut meat straight up, with some high-quality antioxidant-rich dark chocolate on the side. It's so pure and delicious!" Source(s): Esther Blum, RD, MS, CNS, a registered dietitian and a board certified nutrition specialist in private practice in New York. She specializes in nutritional approaches to medical problems that are not responding to
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conventional treatments. She is author of Eat, Drink and Be Gorgeous: A Nutritionist's Guide to Living Well While Living it Up (Chronicle Books). Where you can get the best-selling, all-natural cough remedy
Coffee
A large European study (more than 500,000 people!) has shown that coffee and tea drinkers may be less likely to develop the most common form of malignant brain tumor than those who don't go for the brewed beverages. Gliomas make up about 80 percent of brain cancers in adults -- and this study links the consumption of coffee and tea to a lower risk of developing the group of tumors. People who drank an average of at least 3.5 ounces of coffee or tea per day were one-third less likely to be diagnosed with glioma than people who drank less or no coffee or tea at all. Brain tumors are generally uncommon (over a lifetime, the odds a person will develop a cancerous tumor are about one percent), and researchers are saying the results are preliminary. They are promising, though -- previous research has shown that caffeine could slow the growth of glioblastomas, a type of glioma. And we already know that coffee and tea contain antioxidants, which protect our cells from damage. The research team is also saying that people shouldn't change their coffee or tea drinking habits based on the news. But I'm taking it as a sign that it's okay to start my morning with a cup of coffee -- and to wind down at the end of the day with a calming mug of tea.
The Real Scoop on Coffee and Caffeine JoAnn E. Manson, MD, DrPH Harvard Medical School D o you worry that coffee could harm your health? Relax. Studies suggest that, when consumed in moderation -- meaning two to four eight-ounce servings daily -- coffee may in fact be good for you. It is not clear whether the benefits come from coffee itself or its caffeine. Even decaffeinated coffee may have some caffeine, and there is limited research on other caffeinated beverages, such as tea. Per cup, coffee has about 100 mg of caffeine... black tea has about half as much. Studies show that coffee may... Reduce risk for some cancers. An analysis of nine studies found that drinking two cups of coffee daily lowered
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liver cancer risk by 43%. Coffee also may protect against colorectal cancer. Help prevent diabetes. Among 200,000 study participants, those who drank four to six cups of regular or decaffeinated coffee daily were 28% less likely to develop type 2 diabetes than people who drank two cups or less daily. Possible reason: Chlorogenic acid, an antioxidant in coffee, slows sugars release into the bloodstream. Protect memory. In a study of 7,000 seniors, women who drank more than three cups of caffeinated coffee or six cups of caffeinated tea daily had less memory loss than women who drank two cups or less. Prevent gallstones. In a study of 80,000 female nurses, drinking two or more cups of caffeinated coffee daily cut gallstone risk by about 20%. Why: Caffeine may aid the digestive fluid bile, reducing formation of cholesterol crystals that become stones... and stimulate gallbladder contractions, flushing away crystals. Lower Parkinsons disease risk. In the nurses study, women who drank one to three cups of caffeinated coffee daily were 40% less likely than nondrinkers to develop Parkinsons, a movement disorder caused by loss of brain cells. Improve physical performance. The amount of caffeine in two to five cups of coffee boosts endurance... helps the body burn fat instead of carbohydrates... and eases muscle soreness. Reassuring: Coffee drinkers are no more likely to have heart attacks or chronic high blood pressure than nondrinkers. Coffee oils can raise cholesterol, but paper filters remove these oils. Coffee doesnt appear to increase risk for ovarian or breast cancer. Some women say coffee worsens premenstrual syndrome and fibrocystic breast disease (benign breast lumps), but research does not support this. Cautions: Both regular and decaf coffee can cause digestive upset. Caffeine can trigger migraine or cause insomnia. Animal studies suggest that at high doses, caffeine may weaken bones by blocking calcium absorption. Moderate amounts of caffeine do not impair fertility or cause birth defects, but consuming more than 200 mg daily may double miscarriage risk -- so limit caffeine to 100 mg per day while pregnant.
The second piece of good news gets us back to that cup of coffee. Men, this is particularly welcome news for you. Especially if you can't get through the day without several cups of joe. Recently, a 20-year study involving 50,000 men showed that coffee-drinkers are at a lower risk for prostate cancer. And the more coffee you drink, the lower the risk...For men who drank the most coffee (six or more cups a
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day), the risk fell a whopping 60%. Even men who drank only one to three cups per day had a 20% lower risk. Now, what if you're a decaf drinker? That doesn't seem to matter -- guys who drank decaffeinated coffee saw the same benefits. Researchers say that coffee impacts insulin, glucose metabolism, and sex hormones -- all of which play a role in the development of prostate cancer. They want to do more research to determine what component of coffee gives this protection, but in the meantime you can harness the benefits with a hot, steaming cup of coffee every morning.
Midlife coffee drinking associated with reduced risk of late-life dementia Midlife coffee drinking can decrease the risk of dementia/Alzheimer's disease (AD) later in life. This conclusion is made in a Finnish Cardiovascular Risk Factors, Aging and Dementia (CAIDE) Study published in the January 2009 issue of the Journal of Alzheimer's Disease (Volume 16:1) (see also Dementia). This study has been conducted at the University of Kuopio, Finland in collaboration with Karolinska Institutet, Stockholm, Sweden, and the National Public Health Institute, Helsinki, Finland. The study included participants from the survivors of population-based cohorts previously surveyed within the North Karelia Project and the FINMONICA study in 1972, 1977, 1982 or 1987 (midlife visit). After an average follow-up of 21 years, 1409 individuals (71%) aged 65 to 79 completed the re-examination in 1998. A total of 61 cases were identified as demented (48 with AD)
Of course, I already knew this - but nobody in the mainstream listens to ME. That's why I was so heartened to see this exact factoid in a recent Associated Press article, along with a summary of some research from Japan, Harvard, and the University of Scranton showing the following: * Average per-day antioxidant consumption from coffee tops 1299 milligrams for the average American, from 1.64 cups of java daily (not nearly enough, if you ask me). The closest other sources were tea at 294 milligrams, and bananas at 76 milligrams. Corn was a distant 5th at 48 milligrams. * People of both sexes who drink coffee every day enjoyed 50% less risk of developing liver cancer than their non-java swilling counterparts. This protective benefit INCREASED the more cups per day of coffee consumed. * Compared to non-coffee drinkers. A 6-cup per day coffee regimen (8-ounce cups) cut the risk of type 2 diabetes in adult men by approximately 50% and in women by 30%. Coffee and tea protect against chronic liver disease A study that is the first of its kind to examine the relationship between coffee and tea consumption and chronic liver disease among Americans revealed that consuming the two or more cups of either beverage on a daily basis may be protective to high risk individuals. Chronic liver diseases include fibrosis, cirrhosis, and hepatitis, and can have a number of causes. The effect was seen in those at high risk of liver disease from being
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overweight, drinking heavily, being a diabetic, or having iron overload. The study was published online in Gastroenterology, the journal of the American Gastroenterological Association, and will appear in the December 2005 issue.
Cola
New alert over drinking lots of cola Experts have issued a warning against drinking large quantities of cola, saying it could lead to muscle problems, an irregular heartbeat and bone weakness. The number of cola lovers suffering health issues is on the rise, they said, adding there had been a food industry push towards an "increase in portion sizes". As well as tooth decay, diabetes and "softening" of the bones, doctors have seen patients suffering from hypokalaemia where potassium levels in the blood drop too low. This can increase the risk of muscle problems and heart rhythm abnormalities, which could prove fatal in some cases.
Colloidal Silver
This is by far the most controversial agent in the armamentarium of 'natural' antibacterial agents. That may be because there is no known use for the silver ion in human biochemistry, which may in fact be the reason for its benefits. Dr. Jonathan V. Wright's research has found that bacteria have an enzyme system that is disrupted by the presence of silver ions, causing the organism to die. The effect is hardly a secret: water filters today are impregnated with silver to take advantage of the antibacterial effects. It was also commonly used as about the only hope against severe infections prior to the advent of antibiotics in the 1940's. The word 'colloid' is significant, representing very tiny amounts of the substance, as very tiny particles, suspended in a liquid. This answers a common argument about colloidal silver possibly causing a known side effect of silver overuse called argyria, which can cause a graying coloration of the skin. Amounts needed for antibacterial effect tend to be far below doses that cause argyria. Dr. Wright suggests adult doses of "1 tablespoon of colloidal silver at a 40 ppm (parts per million) concentration at the first signs of any infection and 1-2 teaspoons three to four times daily until the infection is gone. Then stop!" I asked HSI panelist Allan Spreen, M.D., if he thought CS would be a useful tool in fighting SARS, and he agrees with Dr. Jonathan V. Wright who believes that CS is a proven bacteria fighter. Here's what Dr. Spreen had to say:
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"My take on the effectiveness of colloidal silver is that it disrupts an enzyme system specific only to bacteria, hence it would not affect human health (other than killing bacteria), and presumably it wouldn't work against viruses. HOWEVER...nobody really knows why/how CS really works anyway. The conventional people like to say it doesn't work at all, but there's just too much evidence to refute that, not to mention that most reputable carbon water filter manufacturers impregnate their filters against the bacteria that form within stagnant water (it's impossible to really dry the insides of one of those filters) by using...silver." Q: My wife started taking colloidal silver with good results. She gave some to my grandsons, and they had good results. She has become very interested in colloidal silver. She makes her own and spends a great deal of time on the various Web sites and chat rooms dedicated to this topic. Do you have any experience with colloidal silver? What is your opinion? JVW: I've worked with colloidal silver since its revival in the 1980s. Because of the early-century cases of "argyria" (this is when the skin turns a bluish-gray color in localized areas, and has been blamed by some authors on overuse of high doses of non-colloidal silver), I've recommended that its use be limited to combating episodes of acute infection and that it not be used continuously. Most people who've used it this way have reported that it clears up infection more rapidly than when it isn't used. For adults, I recommend 1 tablespoon of colloidal silver at a 40 ppm (parts per million) concentration at the first signs of any infection and, after that, 1-2 teaspoons three to four times daily until the infection is gone. Then stop! Children's quantities should, of course, be less and related to body weight. (For very small children, it's always best to consult with a physician skilled and knowledgeable in nutritional and natural medicine.)
Conjugated Linoleic Acid

CLA treats diabetes in mice Penn State researcher Jack Vanden Heuvel has found that conjugated linoleic acid (CLA) given to mice successfully treats type 2 diabetes in a manner similar to that of antidiabetic drugs. CLA is a fatty acid found in dairy products and meat, formed by the bacteria that exist within the cattle from which these products are derived. Earlier research involving CLA has shown that it helps prevent several cancers in mice, as well as reduces cholesterol and inflammation similar to the latest synthetic diabetes pharmaceuticals. "We wondered if CLA was using the same mechanism, in which case it could be used as an antidiabetes drug," Dr Vanden Heuvel stated.
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Conjugated linoleic acid or "CLA," is a naturally occurring fatty acid that's found primarily in those decadent beef and dairy products that many people consider off limits. Though it's part of the omega-6 fatty acid family, its mechanism of action mimics that of omega-3 fatty acids such as fish oil, which have been proven to have significant health benefits. Research to date suggests that CLA may help maintain a healthy heart and veins, healthy cholesterol and triglyceride levels, and act as an anti-oxidant. Recent human studies also indicate positive effects in helping to control plasma lipids, blood glucose and body weight when used in conjunction with diet and exercise. And now there's mounting scientific evidence suggesting that some omega-6 dietary fatty acids, such as CLA, can even inhibit tumor growth and production of human cancer cells. For example, researchers at Harvard Medical School have recently identified molecular components in CLA dietary supplements as potentially influential in the reduction of colorectal and prostate cancer cells. Though Dr. Wright recommends that his patients take 2 to 4 grams of CLA daily, he doesn't say they should try to get it from pound cake or ice cream. Dairy and refined sugar still cause way more problems than CLA could make up for. So you should try to opt for getting yours either from organic, free- range beef or from nutritional supplements But before you add CLA to your regime, you should also know that it's safer and probably more effective if you also supplement with a broad range of other fatty acids at the same time. Even though it appears to be "good" CLA is still in the omega-6 family of fatty acids, and it's always a good idea to have more omega-3s than omega 6s. Omega-6 fatty acids tend to be "pro-inflammatory" while omega-3s are "anti- inflammatory." Since we need both, it is best to take more omega-3s to protect against inflammation. One of the best ways to do this would be to use flaxseed oil, which contains mostly omega-3 fatty acids. Dr. Wright recommends one tablespoonful of flaxseed oil daily to accompany any individual fatty-acid supplement (like CLA).
Cooking
Cooking eggs and meat at high temperatures produces a chemical compound called PhIP, which many believe can cause DNA changes, or can metabolize harmless bodily enzymes into carcinogens -- especially those that cause breast cancer. Now, a new report by researchers at the University of Minnesota School of Public Health and Masonic Cancer Center claims that regular consumption of well-done, charred meats could boost the risk of pancreatic cancer by a frightening 60 percent. This new research indicated that overcooking also created heterocyclic amines (H.A.s), which contribute to increased risk of pancreatic cancer, an especially lethal cancer. H.A.s are generated by the high-temperature immolation of amino acids.
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The researchers suggested maintaining low heat while grilling, frying or barbecuing in order to cut down on "excess burning or charring of the meat." Doing so will help cut down on the cancer risk, since the burned portions have the highest HA concentrations. This is something you should keep in mind before you fire up the backyard barbeque. But by all means, don't let it stop you from eating meat. You just need to think twice about how long you cook it.
Cooking Oil
If you're cooking with oil this holiday weekend, pharmacist Suzy Cohen offers some alternatives to vegetable oil in an article on the Healthier Talk website. A reader writes: "I heard you say that cooking with 'vegetable oil' was your least favorite oil. It's all I've ever used. Why don't you like it, and what oils should we cook with? Suzy Cohen: "I think Americans lack the right fats in their body, for example, a healthy balance of linolenic acid, omega 3, 6 and 9s. Balance is key so I recommend oils that are rich in nutrients known to advance our health. I'm not thrilled with yellow-colored lard alternatives to butter, you're better off with natural butter or ghee." "Now here is my list of healthy oils: "Coconut: So many uses for this! It fights candida, helps digestion and tastes like coconuts. It may also chase away viruses. I often saut veggies with this, but it's great for cooking at higher temperatures. You can add to smoothies, apply a tad to dry elbows, heels or skin irritations. "Flaxseed: Packed with essential fatty acids, like linolenic acid and omegas, flax is known to reduce toxic forms of estrogen in the body, thereby reducing your risk of breast or prostate cancers. It has a subtle nutty flavor and high quality versions are "cold pressed" rather than heated. Bear in mind any 'cold-pressed' oil should not be heated beyond the smoke point. "Olive oil: Use only extra virgin, cold-pressed oils which are high in essential fatty acids, and vitamins E and K. Olive oil can promote smooth digestion while protecting you from heart disease or circulation problems." For information about avocado oil, sunflower oil, hemp seed oil, and others, you can find Suzy Cohen's entire article "Maybe Your Body Needs an Oil Change?" on the Healthier Talk website.
Q: I thought canola oil was one of the best oils to use, but now I read where that may not be the case. I use both olive oil and canola oil. What am I to believe?
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JVW: Well, I wouldnt call canola oil one of the best. I wouldnt even give it runner-up status. Canola oil was developed in response to a need by the food industry for a cheap alternative to olive oil. Smart marketers seized upon the fact that it contains approximately 10 percent omega-3 fatty acids and touted it as a healthy choice for cooking and processing. But in the processing of the oil, most of the beneficial omega-3 fatty acids are lost, replaced by heart-threatening trans fatty acids. Plus, canola oil is a genetically altered variety of rapeseed oil that is low in erucic acid. Erucic acid has been shown to cause lesions in the heart. Since you mentioned you like olive oil, your best option is to stick to that.
CoQ10
Coenzyme Q10 levels reduced in chronic fatigue syndrome In a recent article published in Neuroendocrinology Letters, researchers from Belgium and Poland report that plasma coenzyme Q10 levels are significantly lower in individuals with myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), a chronic disease characterized by extreme fatigue and inflammatory, autonomic and neuropsychiatric symptoms. The current study compared the plasma CoQ10 levels of 58 men and women diagnosed with ME/CFS to 22 healthy control patients. Disease symptoms and severity were evaluated through the use of the Fibromyalgia and Chronic Fatigue Syndrome Rating Scale (FF Scale). A significant reduction in CoQ10 levels was observed among ME/CFS patients compared with the control group. As many as 44.8 percent of these patients had levels that were less than the lowest CoQ10 value detected in healthy patients, which was 490 micrograms per liter. Increased CoQ10 levels predicted a reduction in total FF Scale scores and individual fatigue and autonomic symptoms. Levels of CoQ10 below 390 micrograms per liter were associated with a decrease in memory and concentration ability.
CoQ10 research has shown that this super-antioxidant fuels cellular energy production and repairs free-radical damage to the heart muscle. But can CoQ10 be effective when the heart is in dire trouble? That question was put to the test in a study conducted by researchers at the Lancisi Heart Institute in Italy. Twenty men and three women with chronic heart failure (CHF) were divided into four groups: * Group one received 100 mg of CoQ10 three times each day * Group two received the same, plus supervised exercise five times each week * Group three received a placebo * Group four received a placebo and participated in the same exercise routine as group two.
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After following these regimens for four weeks, results showed that the CoQ10 groups had significant improvement in their hearts' functional capacity compared to the placebo groups. In addition, blood flow was increased by nearly 40 percent in subjects taking CoQ10. Results also revealed that exercise apparently boosted the absorption of CoQ10 into the blood stream.
"A 'biggee' in terms of supplements, however, is the use of coenzyme Q-10. This antioxidant is efficient in protecting cell membranes from free radicals. When 11 patients were given 180 mg of CoQ10, only 36% ended up on dialysis, compared to 90% in the placebo group.
Coenzyme Q10 is a powerful antioxidant that can be found in virtually every cell of the body, and it is a critical factor in energy production. Deficiency of coQ10 is not well understood yet, but some scientists suspect that statin drugs cause the depletion of coQ10, which could cause muscle wasting, heart failure, and possibly increased risk of cancer. Low blood levels of coQ10 have been found in individuals with heart failure, cardiomyopathies, gingivitis, morbid obesity, hypertension, muscular dystrophy, AIDS, and people on kidney dialysis.
CoQ10 is a critical enzyme, a superior antioxidant, and is essential for the production of energy in every cell of the body. Through many years of research, CoQ10 has been shown to be effective in protecting the cardiovascular system and helping to prevent heart disease. Because researchers have noted that Parkinson's patients typically have low levels of CoQ10, a team of scientists at the University of California, San Diego, hypothesized that a deficiency of CoQ10 may contribute to nerve degeneration in the brain. Many of the most widely prescribed cardiovascular drugs actually deplete the body's store of CoQ10. And when CoQ10 is deficient, the heart is one of the first areas to suffer. If you take prescription heart medication, or if you feel you may be at high risk for cardiovascular problems, it would probably be a very good idea to have your CoQ10 level tested. According to HSI Medical Advisor Dr. Marty Milner, different laboratories use different methods to measure CoQ10, so "normal" reference points may vary. For example, the lab Dr. Milner uses measures CoQ10 levels in plasma; a normal range for that method is between .57 and 1.07 micrograms/ml. Your doctor can help you interpret the results of your lab report. If you find you are deficient, CoQ10 supplements are widely available. Generally, most health professionals agree the absolute minimum you should take daily is 30 mg, with 100 mg being considered the optimal dose by many. However, some practitioners recommend taking one milligram of CoQ10 for every pound of body weight. But for people with serious heart problems, recommend doses as high as 300 to 400 mg per day are not uncommon. Coenzyme Q10 (coQ10) is an essential component of one of the most fundamental biochemical processes in
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living beings: the converting of fuel into energy. That process is what allows all our hearts to pump, our brains to work, our immune systems to fight disease. So a deficiency of coQ10 could lead to a wide range of illnesses and health problems -- and it could be fatal. Need I say more? Well, actually, I want you to know one more thing about coQ10 that you might not have heard before: It's also an important nutrient for your teeth! Healing and repair of periodontal tissues requires efficient energy production, which is dependent on an adequate supply of coQ10. Your own dentist may very well overlook this crucial part of dental health, but Dr. Wright usually recommends that his patients take two 30-mg capsules of coQ10 a day. Recent research shows that coQ10 may also help slow the progression of Parkinson's disease. Antioxidants are very much the rage these days, touted as preventatives and treatments for everything from aging to cancer. Coenzyme Q10 (Co-Q) is a natural antioxidant -- a substance that destroys certain harmful molecules in the body -- and a critical player in our internal energy-producing processes. Co-Q may sound very beneficial, but do we really need to take Co-Q supplements on a regular basis? Co-Q is a vitamin-like substance that is present throughout the body, especially in the heart, liver, kidneys and pancreas. It is needed for cell growth and maintenance. We acquire some of it through food -- especially organ meats, mackerel, peanuts, sardines and soy oil. Our bodies also synthesize it. Co-Q levels decline with age -- which has led to speculation that Co-Q supplements might help increase longevity. Alas, research has shown just the opposite, albeit in lowly worms. Scientists often use worms to study aging because some kinds have a life span of only a few weeks. In a recent experiment, worms that were not able to make their own Co-Q (because of a genetic deficiency) lived 60% longer when Co-Q was not added to their diet. Granted, human and worm physiologies are very different -- but there is no evidence that an increased level of Co-Q increases lifespan or prevents illness. That said, Co-Q does have clear benefits for people who already have certain medical problems. Other research -- this time using people, not worms -- indicates that Co-Q supplements may improve heart function in patients with congestive heart failure. Supplements also can protect cancer patients against the toxic effects that certain chemotherapy drugs have on the heart -- but they may be harmful to patients receiving radiation therapy. Good news: A small study, done just last fall by Clifford Shults, MD, associate professor of neuroscience, University of California, San Diego School of Medicine, showed that Co-Q supplements slowed the progression of Parkinson's disease in early stage patients.
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If you have any of these conditions, talk with your health-care provider about using Co-Q in addition to any prescription drugs that you may be taking. Co-Q is available over the counter as tablets, powder-filled capsules and oil-based "gelcaps." It causes minimal side effects -- occasional diarrhea and other gastrointestinal upsets -and no known toxicity.
Copper
Copper socks...strange fashion choice, or an idea whose time has come? Researchers in Chile (the world's largest copper producer) believe socks infused with copper thread just might be an effective way to control foot fungus. The reason: Copper happens to be a natural bacteria fighter -a quality that might help solve three important problems. 1) Dwindling fish populations According to Reuters, one of the Chilean copper experiments is testing copper sponge filters to protect farmed salmon from bacteria and fungi, reducing the need to treat the fish with antibiotics. Which brings us to... 2) Antibiotic resistance Widespread use of copper filters in fish farms might significantly reduce levels of antibiotics humans pick up from food sources. And antibiotic resistance is the source of another ominous health problem... 3) MRSA control Apparently copper might even help hospitals manage the spread of MRSA--the hyper-aggressive bacterium that's resistant to most antibiotics. Copper socks? Interesting. Copper to control antibiotic resistance? Good one! Let's get to work on that.
While copper is another of the trace elements we need, there is generally only 70 to 80 mg of it found in the human body. Nonetheless, that small amount still plays an important role in helping us absorb and synthesize other vitamins and minerals. Copper can be found naturally in oysters, nuts, legumes, whole grains, sweet potatoes, and dark greens. It can also | be absorbed through the skin, which is why people often feel that wearing copper bracelets has a positive effect on their health.
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You should be aware of the interactions between copper and other supplements you may be taking, such as zinc, iron, manganese, and vitamin C as they can deplete your copper levels when you take higher doses of these. Although you don't need much copper, it is important to get some, and to not wipe out your stores of this mineral with other nutrients. Q: I've been reading your newsletter long enough to know how important it is to take copper when I supplement with zinc. But what about copper on its own? Is there any benefit to supplementing with copper when zinc isn't in the picture? JVW: Copper has gotten a bad reputation in many circles -- one that I think is unfounded. The belief is partly based on research that indicated excessive copper intake as a risk factor for emotional disturbances. However, before you worry about this, the thing to realize is that the typical American diet only provides about 50 percent of the Recommended Dietary Allowance for copper. And deficiency comes with its own set of equally disturbing problems such as negative effects on the cardiovascular system, blood- sugar levels, and utilization of iron. While I often recommend testing levels of nutrients before supplementing, the tests for copper detection have not been all that helpful in my experience. Since it doesn't take a lot to get enough, and you certainly don't need extra, a little diet consciousness might be all you need to be sure you're getting the right amount. If you're taking a multi-vitamin that includes copper, it is most likely only enough to balance out the zinc in the vitamin mix, which leaves you back at square one. But before you start supplementing with additional copper, you might want to try incorporating some of the foods that are high in copper into your diet to ensure that you are getting enough. Oysters top the list with about five times as much as other foods. Nuts are next, followed by shellfish, liver and other organ meats, and buckwheat and whole wheat.
Cranberries
Here are ten reasons why: 1) Cranberries contain plenty of vitamin C--exactly what you need as the busy socializing of the holiday season gets underway. 2) Cranberries are loaded with antioxidants. A few years ago I told you about a study that examined more than 100 different types of fruits, vegetables, beans and other foods. Cranberries ranked number six, right behind blueberries, and well ahead of strawberries, apples, cherries, and plums. 3) The cranberry is an excellent source of resveratrol, the anti-inflammatory compound that's been shown to protect heart and nerve cells while also assisting in DNA repair--one of the keys to fighting cancer.
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4) And speaking of cancer, cranberry bioflavonoids have been linked to prevention of several cancers, including breast, prostate, colon and lung. In fact, scientists have discovered that cranberry components play a role in no less than five different anti-cancer mechanisms. 5) Cranberries help increase HDL cholesterol. 6) Cranberry juice helps prevent gum disease by killing bacteria that promotes dental plaque. 7) Cranberry juice helps prevent Helicobacter pylori from attaching to the gastric wall. H. pylori is the cause of nearly all gastric ulcers and also contributes to food allergies. 8) As many women know, cranberry juice helps clear up urinary tract infections. But a New England Journal of Medicine study shows that cranberry juice can actually prevent the infection in the first place. It stops E. coli from attaching to the bladder wall. 9) Cranberries reduce risk of kidney stone formation. 10) Cranberries relieve asthma by dilating the bronchial tubes. And here's a final bonus reason to enjoy cranberries: They taste great. Well, as long as you like tart, of course. And that can be a problem because sugar is often used to offset tartness. It's especially a problem for those who use cranberry juice to fight off urinary tract infection because sugar actually feeds the infection.
Although cranberries are typically touted for promoting bladder health, a new study indicates that drinking cranberry juice may also be good for your teeth. Researchers found that applying a solution containing 25 percent unsweetened cranberry juice for one minute two times per day significantly reduced plaque formation and growth. It also caused the bacteria involved in the plaque to produce less acid, meaning that the cranberry juice could also protect tooth enamel. The amount the researchers used is similar to the concentrations found in commercially available cranberry juice. But most of the brands youll find on your local supermarket shelves contain added sugar or high fructose corn syrup, which would cancel out any of the benefits you might be getting from the unsweetened part of the juice. Youre much better off with plain cranberry juice, which you can find in most health food stores. If the plain version is too tart for you, try sweetening it with all-natural stevia or lo-han.
First study to confirm cranberry proanthocyanidins inhibit growth of tumor cells New data shows that proanthocyanidins, or PACs, found in cranberries inhibit the growth of lung tumors and
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colon and leukemia cells in vitro. That's according to a new study published in this month's issue of The Journal of the Science of Food and Agriculture. The study, led by University of Massachusetts Dartmouth researcher Catherine C. Neto, Ph.D., is one of the first studies to find that the cranberry's anti-cancer activity may come from the unique structure of its PACs. Cranberry's PACs contain a unique A-type structure, while most other fruit contains only the more-common B-type PACs.
Cruciferous vegetables
Broccoli and cauliflower reduce aggressive prostate cancer risk A study reported in the August 1, 2007 issue of the Journal of the National Cancer Institute concluded that men who consume more cruciferous vegetables, particularly broccoli and cauliflower, have a lower risk of aggressive prostate cancer. The cruciferous family of vegetables, which also includes cabbage, kale, and Brussels sprouts, has been associated in previous research with protection from colon, breast, prostate, thyroid, cervical, and other cancers, as well as with slower disease progression.
How cabbage and cauliflower combat lupus Q: I was diagnosed with lupus several months ago and was wondering if you have any information on natural therapies for it. JVW: You might want to talk to your doctor about testing your estrogen quotient (EQ) and your 2/16 ratio to see if your levels need a boost. In a study published in the November 2003 issue of the Journal of Nutrition, researchers examined mice genetically altered to develop lupus, giving them diets with or without indole-3-carbinol, which helps boost 2/16 ratios. All of the mice developed abnormal blood tests characteristic of lupus, but the abnormalities found in the I-3-C mice were substantially lower. And the kidney damage characteristic of lupus was also substantially less in the I-3-C supplemented mice. When I find an abnormal 2/16 ratio in one of my patients, I recommend that he or she include more Brassica vegetables, like cabbage, broccoli, cauliflower, Brussels sprouts, and bok choy (to name a few), into their diet. These foods are high in I-3-C and are well known to boost 2/16 ratios.
What rabbits, hamsters, and your average carnivores don't know is that watercress delivers plenty of calcium, as well as good amounts of vitamin C, folic acid, potassium, beta-carotene, and iron.
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In addition, watercress is one of the best sources of phenylethyl isothiocyanate (PEITC). This compound doesn't quite have the household-word status of those other nutrients, but it just might turn out to be the most valuable component of watercress. The PEITC in watercress and other cruciferous vegetables is believed to inhibit the activation of an enzyme that's necessary for cancer to thrive. Researchers at the Northern Ireland Centre for Food and Health (University of Ulster) recently put watercress to the test with an intervention study. STUDY PROFILE * Sixty healthy adults with an average age of 33 were recruited * Half of the subjects were cigarette smokers * Subjects were given 85 grams of raw watercress to include in their regular diets each day * Blood samples were taken before and after the eight-week trial period * Researchers measured several biomarkers related to cancer risk, including DNA damage to lymphocytes, activity of detoxifying enzymes, antioxidant levels, and lipid levels RESULTS * DNA damage to white blood cells dropped by more than 20 percent * On average, levels of lutein (an antioxidant) increased by 100 percent * On average, levels of beta-carotene (an antioxidant) increased by one third * On average, levels of triglycerides dropped by 10 percent * These changes were most pronounced among smokers, whose antioxidant levels were much lower than non-smokers at the outset of the study Professor Ian Rowland - leader of the study - told the BBC: "Blood cell DNA damage is an indicator of whole body cancer risk, and the results support the theory that consumption of watercress is linked to an overall reduced risk of cancer at various sites in the body." In the opening of the University of Ulster study, the authors state that cruciferous vegetable consumption has been associated with a reduced risk of several types of cancers. Last year, for instance, a study conducted at Rutgers University examined the effect of cruciferous vegetables and curry on prostate cancer in mice. Researchers found that the combination of PEITC and curcumin (a known cancer fighting component of curry) significantly reduced prostate tumor growth. Fortunately, when you go shopping for cruciferous vegetables, there's a long list to choose from. In addition to watercress, these vegetables are cruciferous: * Broccoli * Cauliflower * Brussels sprouts
Health E-Notes through 12/10 * Cabbage * Kale * Collard greens * Kohlrabi * Turnips * Rutabaga * Arugula * Radish * Horseradish * Bok choy * Wasabi
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Mothers intake of indole-3-carbinol could help protect children from cancer A report published in the October, 2006 issue of the journal Carcinogenesis described the finding of researchers at the Linus Pauling Institute at Oregon State University in Corvallis, that pregnant mice given indole-3carbinol (I3C), a compound found in cruciferous vegetables such as broccoli and cauliflower, deliver offspring that have a lower incidence of leukemia, lymphoma and lung cancer after being exposed to a common environmental pollutant known to increase the risk of childhood cancer.
Cancer cells resistant to chemotherapy have met their match in broccoli and brussels sprouts. These cruciferous vegetables and others can selectively kills cancer cells, researchers in New Zealand have discovered. A natural chemical compound in the vegetables called isothiocyanates has been found to cause cell-suicide in cancer cells possessing high levels of the protein Bcl-2. The protein is found in abundance in cancer cells that resist chemotherapy treatment. Yet investigators at Otago Universitys Christchurch found that even cancer cells with Bcl-2 are susceptible to the natural cancer-fighting ability of isothiocyanates. Cruciferous vegetables have long been known as potent weapons in the prevention of many cancers. Cauliflower, cabbage, and watercress are also in the cruciferous family.
Is cabbage beautiful? To a nutritionist it is. Not quite as glamorous as the tomato or as elegant as the carrot, cabbage is, nevertheless, nutritionally gorgeous. In yesterday's e-Alert I told you about the interesting misconception of "vitamin U." That was the name given to the juice of cabbage cores - a treatment that's reported to quickly heal various stomach ulcers. And although vitamin U (from the "u" in "ulcer") has not been formally recognized, there's no question about the high nutritional value of cabbage. One of the cruciferous cousins in the vegetable family, cabbage has an excellent ratio of calories to nutrients that is: low in calories, high in nutrients. With good amounts of vitamins C, A, and B6, cabbage is also an
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excellent source of calcium (as an HSI member pointed out yesterday), phosphorus, and choline, which helps maintain the neurotransmitters that support memory. Cabbage also contains three important phytochemicals (plant chemicals that assist in disease prevention): sulforaphane, indoles, and phenolic acids, all of which are believed to help impede the production of cancer cells, as well as decrease inflammation. If there's a health drawback to cabbage, it would be the remote chance that it could inhibit your body's utilization of iodine - a potential problem for those with abnormal thyroid function. But this would only be a concern if you were eating an excessive amount of raw cabbage. More specifically, women who had a high intake of cruciferous vegetables (such as broccoli, cauliflower, cabbage, and Brussels sprouts - all rich in phytochemicals) and vitamin E, had increased survival rates, especially if they had five or more daily servings of vegetables. These conclusions support previous studies and the work of Jonathan V. Wright, M.D., all of which have demonstrated the cancer-fighting effects of cruciferous vegetables on breast, colon, lung and prostate cancers. The Queensland research also showed that subjects whose diets included a high intake of dairy products had shorter survival rates. The researchers in the current study hypothesized that the antiestrogenic compound found in cruciferous vegetables known as indole-3-carbinol (I3C) might prevent, delay or treat lupus, and sought to test it on a mouse model of the disease. So I told her about DIM (diindolylmethane). You should have seen how big her eyes got. DIM is found in cruciferous, or Brassica, vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts. It is a plant compound called an indole, which has been shown in numerous studies in both animals and humans to help regulate and promote a more efficient metabolism of estrogen, and to encourage an optimal ratio of estrogen metabolites. In other words, your ratio of "good" (2-hydroxyestrogens) to "bad" (16hydroxyestrogens) estrogen. DIM also appears to suppress the growth of cancerous cells -- breast, cervical, and even prostate -- by doing a better job of regulating this ratio. Broccoli and tomatoes have been getting a lot of press lately as being a combination that packs a one-two punch in preventing cancer. John W. Erdman, Jr., PhD, professor of food science and nutrition at University of Illinois at Urbana, conducted animal studies using these two vegetables and concluded, "Together, they bring out the best in each other and maximize the cancer-fighting effect."
Curcumin
What it does: Helps prevent atherosclerosis, some types of cancer and Alzheimer's disease... reduces the pain and stiffness of rheumatoid arthritis and osteoarthritis... eliminates indigestion... and eases the symptoms of inflammatory bowel disease and irritable bowel syndrome. The beneficial effects of turmeric (also found in
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curry) are due to its anti-inflammatory compounds known as curcuminoids, as well as the essential oils and carotenoids it contains. Scientific evidence: In a double-blind, placebo-controlled study, 116 people with indigestion took either a 500mg capsule of curcumin (the substance that gives turmeric its yellow color) or a placebo four times a day. Nearly 90% of those taking curcumin experienced full or partial relief after seven days. Typical dose: Take 250 mg to 500 mg of curcumin (standardized to 80% to 90% curcumin) three times daily... or add 40 to 60 drops of the tincture to one ounce of water and drink three to four times daily. For tea, mix one-half teaspoon of powdered turmeric with eight ounces of boiling water. Steep for 10 to 15 minutes, covered. Drink four ounces up to four times a day. Possible side effects: Turmeric stimulates liver function, so it should be avoided by anyone with gallstones or any other bile-duct obstruction. Preliminary studies show that curcumin may lessen the effectiveness of chemotherapy drugs, such as doxorubicin (Rubex) and cyclophosphamide (Cytoxan). If you are undergoing chemotherapy, talk to your doctor before taking curcumin.
Curcumin is a yellow pigment in the root of turmeric. Curry gets its distinctive color and flavor from curcumin. But in addition to its culinary appeal, curcumin is a natural antioxidant and inflammatory that has been used by Indian Ayurvedic healers for thousands of years to treat indigestion, arthritis, and urinary tract disorders. In the e-Alert Nice Spice (1/26/05), I told you about a UCLA study in which aging mice with advanced amyloid accumulation in the brain were injected with curcumin. Results showed that curcumin was able to cross the blood-brain barrier and bind to beta amyloid, which helped block amyloid plaque aggregation. In the September 2006 issue of the Journal of Alzheimers Disease, another UCLA team reported on a study that tested the effects of curcumin on AD. STUDY ABSTRACT * Researchers took macrophage samples from six AD patients and three healthy control subjects * When macrophage samples were tested for their ability to bind with amyloid, uptake efficiency was found to be significantly lower in the AD samples, compared to the control samples * Macrophage samples were then exposed to curcumin for 24 hours * Amyloid uptake efficiency was significantly increased in half of the AD macrophage samples treated with curcumin * Curcumin was more effective in macrophage samples taken from patients with early-stage AD
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* Curcumin had no effect on macrophage samples from healthy subjects UCLA researchers Laura Zhang told NutraIngredients-USA that the next step in their research will be it identify the factors that helped the immune cells respond. Meanwhile, the UCLA Alzheimers Disease Research Center has begun a clinical trial with human subjects to study the effect of curcumin supplements in AD patients. Alzheimers rates in India (where curcumin is widely consumed in curry dishes) are among the lowest in the world. But for most of us here in the west its not really practical to sharply increase our dietary intake of curry. Curcumin supplements can be found in health food stores and through many Internet sources. But curcumin users should be aware of these precautions: * Indigestion is one of the conditions curcumin is used to address, but large doses my cause ulcers in some patients * Curcumin has been shown to lower cholesterol by prompting the liver to discharge bile, but this can be a problem for anyone with an obstruction of the biliary tract Curcumin thins the blood, so it should not be taken with anti-coagulants or anti-inflammatory drugs.
And in a separate clinical study at Johns Hopkins University School of Medicine, researchers investigating a rare hereditary condition found that supplementing with curry and onion extracts could reduce ones risk of colon cancer by shrinking the number and size of colon polyps. In a small study of five patients with familial adenomatous polyposis, a disease that eventually leads to the development of colon cancer, each patient received 480 mg. of curcumin and 20 mg. of quercetin three times daily for six months. Results showed an average 60 percent decrease in the number of polyps in patients, and a 50-percent reduction in the average size of the polyps. Although the amount of quercetin used can be acquired through a normal consumption , the curcumin supplement was much higher than could be gotten from a typical diet. Since curcumin can thin the blood and cause stomach upset or even ulcers at high doses, it is important to talk with your healthcare provider before adding any new supplement to make sure its right for you.
Previous studies have shown that curcumin produces anti-inflammatory effects that may fight cancer. Curcumin is a yellow pigment in the root of turmeric, an herb in the ginger family. Curry gets its pungent flavor from curcumin, which was used for many centuries by Indian Ayurvedic healers to treat indigestion, arthritis and urinary tract disorders.
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Researchers at Johns Hopkins University School of Medicine recently tested the effects of curcumin and quercetin (a plant flavanoid found in apples and onions) on five FAP patients. STUDY ABSTRACT * All subjects received supplements containing 480 mg of curcumin and 20 mg of quercetin three times each day for six months * The number and size of polyps were evaluated at the beginning and end of the study * Results showed a 60 percent decrease in the number of polyps, on average * The average size of polyps was reduced by more than 50 percent About halfway through the study, researchers found that one subject had not been taking his supplements. A check of his polyps showed their number had increased. But after restarting the daily supplement regimen, the number of polyps dropped by the end of the trial period.
Curcumin and cruciferous vegetable compound help prevent, treat prostate cancer in vivo A report published in the January 15, 2006 issue of the journal Cancer Research http:// cancerres.aacrjournals.org/ revealed that a combination of curcumin, which is derived from the spice turmeric, and phenethyl isothiocyanate (PEITC), a compound derived from a class of vegetables that includes watercress, cabbage, cauliflower and broccoli, helped prevent prostate cancer as well as aided in its treatment in an animal study.
Curry
Curry is actually a broad term that has been applied to many traditional spice combinations. The word "curry" means "soup" and can be traced to the Tamil language in South India. Originally, curry was considered a miraculous way to achieve eternal youth and longevity. Only later was it used as a seasoning. Today, many countries spanning Asia, India, and Europe use various curry combinations. The ingredients depend on the flavor, color and healing properties the cook (or healer) is trying to achieve. The list of spices found in curry often include: curcumin/turmeric, saffron, paprika, chili (red pepper), white pepper, black pepper, ginger, garlic, mustard, cumin, coriander, cinnamon, nutmeg, fennel, and allspice.
Dairy Products
I was talking to a friend of mine who has a cold and she mentioned in passing that she misses her morning
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yogurt. As soon as the cold symptoms started up, she stopped eating yogurt to avoid a mucus buildup. When she said that, it hit me: I bet the link between dairy product intake and mucus production during a cold is a myth. So I checked. And it is. I found a study (in the American Review of Respiratory Disease) that tested milk consumption and mucus production in 60 volunteers with bad colds. Results: "We conclude that no statistically significant overall association can be detected between milk and dairy product intake and symptoms of mucus production in healthy adults...with rhinovirus infection." But this study did turn up an interesting detail: Those who believed that "milk makes mucus" had more cough and congestion symptoms than those who didn't believe. Another study (in Journal of the American College of Nutrition) came up with similar results: "In individuals inoculated with the common cold virus, milk intake was not associated with increased nasal secretions, symptoms of cough, nose symptoms or congestion. Nevertheless, individuals who believe in the mucus and milk theory report more respiratory symptoms after drinking milk." So, Brenda...if you're reading this (and you better be!) Let go of your milk/mucus beliefs, enjoy your yogurt, and feel better fast!
Pondering whether or not to pay a little extra for organic milk, organic yogurt, and other organic milk products? Here's something that might sway your decision: rBST. RBST is a genetically engineered growth hormone given to cows to increase milk production. It was originally made by Monsanto, but rights to produce the synthetic hormone were purchased last year by Elanco, a division of Eli Lilly. Recently, an "independent" panel (sponsored by Elanco) made some news with a report that didn't really surprise anyone. The panel's review of rBST research found that milk from cows treated with rBST is safe for human consumption and no different from milk taken from untreated cows. So what's the big deal? After all, the FDA approved the use of rBST more than 15 years ago. WellTHIS is sort of a big deal: When the agency approved rBST, the man in charge of FDA policy was Michael Taylor, who was formerly the attorney for Monsanto. He later became a vice president and lobbyist for Monsanto.
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Meanwhile, the European Union, Canada, Australia, New Zealand, and Japan all banned the use of rBST. Their fear: rBST prompts a sharp increase of another hormone. And when that hormone is present in excessive amounts, research says that several types of cancers may occur. That hasn't been conclusively proven yet, but it begs the question: Is the milk potentially dangerous? Obviously, the Elanco panel says no. But a very large chorus of critics says yes, because even if you ignore the threat of cancer, this hormone is bad news. You can't really warm up to rBST unless you're indifferent to animal suffering. RBST has been shown to raise the risk of hoof problems, diarrhea and other gastrointestinal problems, heat stress, birth disorders, and a painful udder infection. But even if you never give a thought about animal welfare, that last item is key because the infection is treated with antibiotics such as penicillin and amoxicillin. Bacteria that become resistant to these drugs turn up in the milk, promoting antibiotic resistance in humans. RBST also creates problems for family farmers. When milk supply increases (and that's all that rBST accomplishes), prices paid to farmers drops. And when that drop is significant or prolonged, small farms are driven out of business. Of course, that's a plus for the giant corporate farms that tend to be the users of rBST. But it's a huge minus for consumers who depend on the smaller farms to supply organic and raw milk. In 2007, Monsanto actually asked the FTC to ban product labels that claim no use of growth hormones. Fortunately, the commission turned them down, so you can avoid rBST exposure by looking for milk products that are labeled "rBST-free," or "growth hormone-free."
How to Enjoy Dairy When You're Lactose Intolerant Jeannie Gazzaniga-Moloo, PhD, RD American Dietetic Association A s many as 50 million Americans suffer from lactose intolerance, the inability to fully digest the sugar found in milk and other dairy products. Sufferers typically experience cramping, diarrhea, nausea, gas and/or bloating 30 minutes to two hours after consuming dairy. Lactose intolerance cant be cured, but most sufferers can enjoy some dairy in their diet. Who Gets It?
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Lactose intolerance is caused by insufficient production of the lactase enzyme in the small intestine. This enzyme breaks down lactose into glucose and galactose, a pair of easier-to-digest sugars. The amount of lactase we produce can be determined by our genes, but because our small intestines produce lactase in the greatest quantities when were young, the onset of lactose intolerance might not occur until adolescence or adulthood. Smart Strategies A recent study in The American Journal of Clinical Nutrition showed that calcium and vitamin D from dairy foods may improve bone density better than supplements. Heres how to work dairy into your diet... Take lactase supplements immediately before consuming dairy. These pills are available without a prescription at drugstores and supermarkets, and can be quite effective. Follow directions on the label. Drink reduced-lactose milk. Reduced-lactose milks are available in most supermarket dairy sections and typically contain 70% less lactose than conventional milk. If your intestines cant handle any lactose, 100% lactose-free milks are available. Lactose-free milk substitutes, such as soy milk and rice milk, are available as well, but these do not always deliver as much calcium and vitamins as dairy milk. Consume dairy products in small amounts throughout the day, rather than in one large serving. Lactoseintolerant digestive systems will have an easier time processing several two-to-four-ounce glasses of milk drunk hours apart than one big glass in a sitting. Some lactose-intolerance sufferers even find that their ability to comfortably consume dairy increases when they make it a regular part of their diet. Consume dairy products together with or following nondairy foods. Eating dairy on an empty stomach is particularly likely to cause discomfort. Select dairy products that are naturally low in lactose. Milk and ice cream contain lots of lactose... but sour cream and cottage cheese have significantly less... and hard cheeses, such as cheddar and Swiss, contain still less. Goats milk and goat cheeses contain nearly as much lactose as cows milk and cheese. Eat yogurt that contains active cultures. If the words "active cultures" or "live cultures" appear on a yogurt container, live bacteria are among the ingredients. These helpful bacteria break down much of the lactose in the yogurt, making it easier to digest. Some buttermilk also contains these bacteria -- check the label. Look for hidden lactose. Lactose sometimes is present in foods where it might not be expected, such as bread and other baked goods... margarine... salad dressing... instant potato mix... pancake mix... most lunch meats... and even some "nondairy" creamers. Check the ingredients lists for dry milk solids... milk by-products... dry milk powder... curds... whey... and, of course, milk, cheese or butter. Look for products with the words "lactosefree" on the label.
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Dandelions
Most people I know are annoyed by dandelions and can spend hours trying to remove all traces of the yellow weed from their yard. But I just found out that this persistent plant actually has some benefits. Dandelions are a natural diuretic, and, if the roots are processed correctly, they can also be used as a laxative. Herbalists have even used the hardy plant to treat liver ailments. And although I had heard of dandelion wine, I never knew that the roots of the plant could also be roasted to make a coffee-like drink. Then you have the greens, which contain vitamins A, B, and C -- and all the health benefits that go along with them. Creative chefs in lots of restaurants have substituted dandelion greens for lettuce in salads and sandwiches. If youd like to give it a try, pick the plant early in the morning before the blossom has opened for the day (or choose one that hasnt sprouted a flower yet). Otherwise the leaves will taste extremely bitter.
Devils Claw
Devils claw. For thousands of years, people living in southern Africas Kalahari Desert have used devils claw (Harpagophytum procumbens) to treat pain. More recently, a number of studies have confirmed that this colorfully named botanical can indeed improve low back, knee and hip pain. Blumenthal recommends it for arthritis. How it works: Devils claw contains chemicals known as iridoid glycosides, which are potent antiinflammatories. One particularly concentrated iridoid -- harpagoside -- has both anti-inflammatory and analgesic (pain-reducing) properties. How to take it: A typical dose of devils claw consists of 1,500 mg to 2,500 mg of the standardized powdered herb in capsule or tablet form daily. Consult your health-care provider before taking devils claw if you have ulcers, heartburn, gallstones, a bleeding disorder or if you are taking blood-thinning drugs. Note: It is best to take any aspirin substitutes on a full stomach.
DHEA
DHEA helps protect against the effects of stress
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In an article published in the August 15, 2009 issue of Biological Psychiatry, researchers at Yale University and the Veterans Administration National Center for Post Traumatic Stress Disorder report that having a higher level of the hormone dehydroepiandrosterone (DHEA) is associated with an improved ability to cope with extreme stress. Dr Charles A. Morgan III, of Yale's department of psychiatry and the VA Connecticut Healthcare System and his colleagues evaluated performance and psychological symptoms among 41 healthy special operations soldiers enrolled in the military Combat Diver Qualification Course, which exposes participants to significant stress while engaging in a series of nocturnal underwater navigation exercises over a month-long period. Blood samples obtained prior to and following the course were assessed for plasma DHEA, DHEA sulfate, and the stress-related hormone cortisol. Dr Morgan's team found that participants who had higher DHEA and DHEA sulfate levels at the beginning of the study performed better than those with low levels. Participants with higher DHEA levels also had less stressinduced symptoms of dissociation while performing.
DHEA improves bone density in women In an article published in the May, 2009 issue of the American Journal of Clinical Nutrition, researchers at Washington University in St Louis, Missouri report that women who supplemented with the hormone dehydroepiandrosterone (DHEA) along with calcium and vitamin D experienced a greater increase in bone density than women who received calcium and vitamin D alone.
DHEA helps prevent oxidative stress and AGE formation in diabetics The November, 2007 issue of the American Diabetic Association journal Diabetes Care published a report describing the finding of Italian researchers that administering the hormone dehydroepiandrosterone (DHEA) to diabetics helps prevent oxidative stress and advanced glycation end product (AGE) formation. Advanced glycation end products are sugar-derived substances that cross-link with proteins, leading to tissue damage which can result in diabetic complications. Prevention of free radical formation by antioxidants has aided in counteracting AGE formation in laboratory studies. Free radicals may also be involved in the development of insulin resistance.
DHEA. The body converts DHEA into estrogen and testosterone. Abnormally low DHEA levels may contribute to cardiovascular disease, autoimmune disorders, poor resistance to infection, diabetes, weight gain, osteoporosis, sexual dysfunction, menopausal symptoms and mood disorders. DHEA also plays a role in aging. On average, the citizens of the Japanese Island of Okinawa (one of the world's longest-living people) have much higher DHEA levels at age 70 than Americans do -- 30% higher for men and 172% higher for women.
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First the good news: According to several studies, DHEA appears to be effective against depression. Now the catch: Not ALL depression; just the kind caused by low levels of DHEA.
7-Keto
An HSI member named Robert had these comments and a question about a popular DHEA derivative: "I tried taking DHEA for 2 months, and the result was that my PSA went up from 4 to 9.4, which is too high. My Urologist gave me antibiotics and sulfa for a while, and I quit the DHEA immediately. My PSA came down nicely to 4.9. However while I was taking the DHEA, I was feeling much better and more energetic, which I would like to experience again. I noticed your comment on the 7-Keto DHEA and would like to know more about it. Could I use this product and avoid the PSA increase?" The quick answer to your question is: you probably can. Unlike DHEA, 7-Keto is not converted into testosterone or estrogen by the body. (The DHEA situation is a little complex - women typically experience a rise in serum testosterone and estradiol whereas most men do not.) But to be on the safe side, Robert, your doctor should continue to closely monitor your PSA level. The 7-Keto that Robert referred to is a naturally occurring metabolite (derivative) of the anti-aging hormone DHEA, but without the potential side effects and long-term risks of DHEA. Studies conducted at universities and research centers around the United States indicate that supplementing with 7- Keto can give you a leaner, stronger body, elevated fat- burning metabolism, improved memory, and a lower risk of heart attack and stroke (both DHEA and 7-Keto have a blood- thinning action similar to aspirin). And as if all of that wasn't enough, 7-Keto also gives the immune system a boost. A University of Minnesota study showed that 7-Keto increases the production of Interleukin-2 (IL-2) in human lymphocytes by more than 100 percent. IL-2 is a powerful immune-chemical that stimulates the body's defenses against viruses, bacteria, and cancer cells. According to Henry Lardy, Ph.D., Professor Emeritus of Biological Sciences at the University of Wisconsin in Madison, and a noted researcher of DHEA, 25 mg per day of 7- Keto is an appropriate dosage. If you don't get the desired results after 30 days, you can safely increase the dosage to 50 mg a day. Studies have shown the supplement to be well- tolerated and perfectly safe at these dosages.
Dirty Dozen Supplements

Supplements to watch out for... Androstenedione -- better known simply as "andro" -- is sometimes taken to address problems with skewed estrogen or testosterone levels. Andro is a member of a group of steroidal hormones that includes estrogen and testosterone, which are available by prescription only. Like estrogen and progesterone, androstenedione can have serious side effects, such as increased cancer risk and a decrease in HDL (good) cholesterol. However, this
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precursor of testosterone is available on an OTC basis rather than by prescription. This has made androstenedione subject to abuse, explains Dr. Rubman. He believes that more consistent governmental regulation of all steroidal hormones would be beneficial. Aristolochic acid is the only supplement described by Consumer Reports as "definitely hazardous." Dr. Rubman agrees. This supplement is a carcinogen and has been associated with organ failure. Chaparral (a natural antibiotic and antioxidant), germander (a remedy for gout and a tonic for fevers) and pennyroyal (a natural stimulant) are difficult to use and should not be sold on an OTC basis, says Dr. Rubman. They should only be prescribed by a medically trained ND. Glandular extracts. Consumer Reports advises against the use of organ or glandular extracts because of the risk for mad cow disease. Dr. Rubman believes that this risk is small, but that people should always be cautious about using the tissue of another animal, as it can trigger autoimmune disease. Scullcap. Small amounts of the tranquilizing herb scullcap are reputed to have a useful sedative effect. However, since large amounts can cause liver damage, this is another herb that should only be used under the close supervision of an expert, says Dr. Rubman. Yohimbe is a natural aphrodisiac and is used in a similar fashion to the pharmaceutical drug Viagra (which is prescribed for erectile dysfunction). It also has the same potential side effects as Viagra, including blood pressure changes, heartbeat irregularities and heart attack. Dr. Rubman asks: If you're condemning yohimbe because it has the same potential side effects as Viagra, why not condemn Viagra at the same time? That said, take yohimbe only under a doctor's guidance. Don't throw out the baby with the bathwater so fast... Bitter orange is a stimulant that has suddenly attracted attention now that ephedra is off the market. Consumer Reports warns that it can be associated with problems such as high blood pressure and heart arrhythmias. Dr. Rubman notes that this association is much less clear with bitter orange than with ephedra. Comfrey has been prized since ancient times for its wound-healing abilities. This botanical contains allantoin, a chemical agent that promotes cell proliferation and is an active ingredient in a number of OTC and prescription skin medications. Many NDs believe that the controversy surrounding comfrey (side effects that include abnormal liver function and damage) has been overstated. Dr. Rubman has found that it is possible to design a comfrey extract that is safe, effective and does not cause liver damage. However, such an extract is not readily available on a commercial basis, and patients would have to get it through their health-care provider. Kava. The traditional preparation of kava -- a calming, anti-anxiety agent -- is very different from the commercial preparations currently available, and far safer, says Dr. Rubman. He explains that traditionally, kava was soaked and heated gently. However, for economic reasons, herbal manufacturers now prepare kava remedies at high temperatures, and this causes the release of harmful constituents that do not appear in traditional remedies and that have been associated with abnormal liver function and damage. Lobelia, a time-honored lung tonic, was used by herbalists to treat tuberculosis outbreaks in the 19th century.
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When taken under the proper guidance of an ND, he says that lobelia can be safely used to counter nicotine addiction. The bottom line? Like drugs, dietary supplements can have extremely beneficial effects as well as side effects that range from unpleasant to unsafe. If you elect to take a botanical or other supplement -- whether in place of or in addition to conventional medications -- your best bet is to consult an experienced and knowledgeable ND. You can find an ND in your area at www.naturopathic.org.
D-mannose
Many women know that when the first signs of a bladder infection appear, a few quarts of cranberry juice can sometimes head the problem off at the pass. According to Jonathan V. Wright, M.D., the ingredient in cranberry juice that makes it effective is the bacteria-fighting sugar: D-mannose. And there's no need to worry about the sugar aspect of D-mannose; it's a simple sugar, so very little of it is metabolized by the body. Large doses are washed away in the urine, and the amounts not excreted into the urine are so small that they do not affect blood sugar levels - even in diabetics
DMSO
Di-methylsulfoxide, or DMSO for short, is a byproduct formed during wood pulp processing. It actually has both industrial and medical properties, depending on the strength of the solution. Stronger DMSO preparations are used in industrial settings for their remarkable solvent qualities. But in medical settings, DMSO is known for its ability to transport other substances through cell membranes. It is also reported to have anti-inflammatory and antioxidant properties. Medical-grade DMSO is safe, and is widely used in medical processes. In fact, DMSO is the chemical used to protect human tissue (such as bone marrow, stem cells, and embryos) when frozen for storage.
Drugs
Popular Drugs that Steal Nutrients Frederic Vagnini, MD Weill Cornell Medical College D epletion of nutrients is among the most common -- and overlooked -- side effects of both over-the-counter (OTC) and prescription drugs.
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Here's what happens: Medications can cause improper absorption of vitamins and minerals -- or they can accelerate the elimination of nutrients from the body. The consequences may range from bothersome symptoms, such as fatigue or stomach upset, to serious heart, muscle or nerve damage. Most doctors are aware of some minerals that are depleted through the use of diuretics (water-excreting drugs). However, few doctors are aware of the dangers of nutrient depletion caused by many other types of medication, because the problem is not widely reported. Popular drugs that deplete the body of nutrients... ANTIBIOTICS The most commonly prescribed antibiotics include azithromycin (Zithromax), amoxicillin (Amoxil), ampicillin (Omnipen), ciprooxacin (Cipro), ooxacin (Floxin) and erythromycin (Eryc). Nutrients depleted... B vitamins. The B vitamins are essential for normal metabolism as well as immune and nervous system functioning. Vitamin K. This vitamin is critical for blood clotting and bone strength. "Friendly" intestinal bacteria known as Bidobacterium bidum and Lactobacillus acidophilus. Antibiotics kill not only harmful bacteria but also "good" bacteria that promote gastrointestinal health and help balance immune response. If you are prescribed an antibiotic: Ask your doctor about also taking a B-complex vitamin -- 50 mg... vitamin K supplement -- 60 micrograms (mcg) to 80 mcg... and probiotic supplements providing 15 billion live B. bidum and 15 billion live L. acidophilus organisms daily.* *If you're taking any medications, consult your doctor before changing your diet or beginning a supplement. In rare cases, increasing a nutrient may interfere with a drug's potency or worsen your condition. In addition, eat more vitamin B-rich foods, such as beef liver, chicken, pork, fortied breads and cereals, wholegrain pastas, legumes, nuts and dark, leafy greens. To increase your intake of vitamin K, eat kale... collard, turnip or mustard greens... spinach... broccoli... and Swiss chard. Caution: Do not take vitamin K supplements or eat excessive amounts of vitamin K-rich foods if you take warfarin (Coumadin) or another blood-thinning drug. For additional B. bidum, eat more asparagus, garlic and/or onions, which stimulate growth of this friendly bacteria. For L. acidophilus, yogurt containing live cultures is your best food source.
Health E-Notes through 12/10 High-Cholesterol Drugs
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The most widely prescribed cholesterol-lowering "statins" include atorvastatin (Lipitor), simvastatin (Zocor), uvastatin (Lescol), lovastatin (Mevacor) and pravastatin (Pravachol). Nutrient depleted... Coenzyme Q10 (CoQ10). All cells require CoQ10 for the proper function of mitochondria (tiny energyproducing structures within the cells). The more energy a cell must produce, the more it depends on CoQ10. That's why cells of the heart, in particular -- because it is constantly beating -- require an abundance of CoQ10. Unfortunately, statin drugs, which effectively block the production of harmful cholesterol, also prevent CoQ10 production. Some doctors worry that long-term use of statins may worsen heart failure. Studies have found that patients with chronic heart failure have lower CoQ10 levels, and that CoQ10 supplements may improve their heart condition. Signs of CoQ10 deciency include fatigue and muscle weakness. If you are prescribed a statin: Ask your doctor about taking 30 mg to 100 mg of a CoQ10 supplement daily. This nutrient also is available in some foods, including beef, chicken, salmon, oranges and broccoli. Painkillers Millions of Americans take a nonsteroidal anti-inammatory drug (NSAID), such as ibuprofen (Motrin, Advil), naproxen (Aleve), celecoxib (Celebrex) and nabumetone (Relafen), to help relieve arthritis and other inammatory pain. Nutrient depleted.... Folic acid. Your body needs this water-soluble B vitamin to produce new cells and DNA and to synthesize and utilize proteins. Several large epidemiological studies have linked low folic acid levels to increased risk for colon, breast and pancreatic cancers. Heart health is also affected by folic acid. As folic acid levels decline, levels of the amino acid homocysteine rise. Studies suggest that elevated homocysteine can raise the risks for blood clots, heart attack and stroke. Low folic acid levels may cause loss of appetite, irritability, weakness, shortness of breath, diarrhea, anemia, headaches, heart palpitations and a sore tongue. If you take an NSAID regularly (daily for at least one to two weeks): Talk to your physician about also taking 400 mcg to 800 mcg of folic acid daily. You also can get more folic acid by consuming fortied breakfast cereals, orange juice, spinach and other leafy greens, peas and beans.
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BETA-BLOCKERS Beta-blockers, such as propranolol (Inderal), atenolol (Tenormin), betaxolol (Betoptic S), carteolol (Cartrol) and labetalol (Normodyne), are commonly prescribed for high blood pressure or glaucoma. Nutrients depleted... CoQ10. Not only does CoQ10 appear to improve cardiac function in patients with chronic heart failure, studies suggest that it also may prevent second heart attacks and possibly protect against Parkinson's disease. Melatonin. The hormone melatonin is essential for healthy sleep-wake cycles, and there's some early evidence that it may slow aging. If you take a beta-blocker: Ask your physician about taking 30 mg to 100 mg of CoQ10 daily... and 1 mg to 3 mg of melatonin nightly, just before bed, if you have trouble sleeping. ACE INHIBITORS Angiotensin-converting enzyme (ACE) inhibitors, such as enalapril (Vasotec), benazepril (Lotensin) and ramipril (Altace), as well as angiotensin II receptor blockers (ARBs), including candesartan (Atacand) and irbesartan (Avapro), are prescribed for high blood pressure and heart failure, and to help prevent heart attacks in high-risk patients. Nutrient depleted... Zinc. Zinc boosts immunity, and some studies have shown that it reduces the duration of cold symptoms. Zinc also is necessary for wound healing, strong bones and male potency, and it may help slow the progression of age-related macular degeneration (AMD). In a recent six-year National Eye Institute study involving 3,600 people with AMD, zinc and antioxidant supplements reduced the risk of developing advanced AMD by 25%. If you take an ACE inhibitor or ARB: Ask your doctor about taking 50 mg to 100 mg of zinc daily and eating more zinc-rich foods, such as oysters, beef, dark-meat chicken, pork tenderloin, yogurt, milk, peas, beans and nuts. If you continue to take zinc indenitely, do not exceed 50 mg daily. Important: Many medications combine an ACE inhibitor or ARB with a diuretic -- for example, enalapril and hydrochlorothiazide (Vaseretic) is an ACE inhibitor plus a diuretic... candesartan and hydrochlorothiazide (Atacand HCT) is an ARB plus a diuretic. If you're taking a combination drug, you'll need to compensate not only for zinc, but also for the electrolytes and nutrients excreted by the diuretic, including potassium, magnesium, thiamine (B-1) and calcium. Ask your doctor for advice.
Health E-Notes through 12/10 Diabetes Drugs
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People with type 2 diabetes are often prescribed tolazamide (Tolinase), acetohexamide (Dymelor), glimepiride (Amaryl) or glipizide (Glucotrol) -- all sulfonylurea drugs. These medications stimulate the pancreas to produce more insulin, which lowers blood sugar. Nutrient depleted... CoQ10. Diabetes more than doubles your chances of dying from heart disease or stroke -- and low CoQ10 levels exacerbate those risks. If you're taking a sulfonylurea drug: Ask your doctor about supplementing with 30 mg to 100 mg of CoQ10 daily. Reux Drugs Proton pump inhibitors, such as esomeprazole (Nexium), lansoprazole (Prevacid), omeprazole (Prilosec) and rabeprazole (AcipHex), are prescribed for chronic heartburn -- also known as gastroesophageal reux disease (GERD) -- and ulcers. Nutrient depleted... Vitamin B-12. Vitamin B-12 is essential for producing red blood cells and maintaining a healthy nervous system. Decits may cause fatigue, dizziness, shortness of breath, diarrhea, tingling in the hands or feet, unsteady gait, nervousness, cognitive changes and even dementia. Vitamin B-12 is found in red meat, sh, eggs and dairy foods, but our bodies require stomach acid to release the vitamin from these foods. Proton pump inhibitors reduce the production of stomach acid, inhibiting the release and absorption of vitamin B-12. Iron. Low iron reduces the amount of oxygen your red blood cells can transport to body tissues, leaving you feeling weak and fatigued. A serious iron deciency results in anemia. If you take a proton pump inhibitor: Ask your doctor about taking 500 mcg to 1,000 mcg of vitamin B-12 daily and for advice on the best way to increase your iron intake. Caution: Never take an iron supplement without consulting your physician -- excess iron can accumulate in your major organs and cause severe damage. Most people, however, can safely eat more iron-rich foods, including liver, beef, dark-meat chicken or turkey, legumes and fortified cereals.
Echinacea
Meta-analysis finds echinacea effective for cold prevention and treatment
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A review published in the July, 2007 issue of The Lancet Infectious Diseases concluded that echinacea, an herb commonly used to help prevent and treat the common cold, is effective at both reducing cold incidence and duration. Although the herb has been the subject of controversial study findings, millions of people continue to rely on echinacea to help protect them during cold and flu season.
Echinacea - the herb that's become so well known in recent years for its apparent ability to help reduce the length and severity of colds and flu.
Eggs
Here are nine tips that can significantly reduce salmonella risk and maximize egg nutrition... EGG TIP ONE: Don't eat eggs in prison. Seriously. This is where the largest egg-related illness outbreaks occur. EGG TIP TWO: Avoid eggs at catered events. The problems here often stem from eggs kept at improper temperatures before and after cooking. EGG TIP THREE: Avoid eating raw or runny eggs. Thorough cooking is the key to controlling salmonella. EGG TIP FOUR: After purchasing eggs, get them home and refrigerated as soon as possible. Egg shells are porous, so an egg that warms up is vulnerable to contaminants. EGG TIP FIVE: When possible, purchase eggs directly from a farmer. Smaller flocks are less likely to carry salmonella. (The recent recall of 500 million+ eggs came from just TWO farms. Imagine the size of those flocks!) EGG TIP SIX: If an egg isn't labeled organic, be suspicious of "free range" and "cage free" claims. USDA standards for these two categories are VERY lax if the eggs aren't organic. EGG TIP SEVEN: Purchase organic eggs. This is where regulations get tougher. To claim "organic" on the egg carton, the USDA requires that hens receive organic feed that's free of genetically modified crops. Feed is also required to come from fields that have not been treated with toxic chemical fertilizers and pesticides for at least three years. Also, hens can't be given hormones. Antibiotics can only be used to protect the birds when disease outbreaks occur. The hens can't be kept in cages, and must have access to the outdoors. EGG TIP EIGHT: According to Dr. William Campbell Douglass, organic eggs will have bright orange yolks that are firm and round. Low quality eggs have pale yolks that are easily broken. EGG TIP NINE: Don't fear the cholesterol content of eggs. As Dr. Spreen has pointed out, there's no correlation
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between oral intake of cholesterol and blood levels of cholesterol.
Is breaking the yolk bad for you? Q: I think I remember reading something from you about scrambled eggs being dangerous. I don't scramble my eggs, but I do break the yolk when I fry one. Is that bad, too? Dr. Wright: Unfortunately, yes. Since the yolks contain most of the egg's cholesterol, breaking them -- whether you're scrambling them or not -allows that cholesterol to be exposed to much more air and heat than other cooking techniques that leave the yolk intact. That air and heat can cause the cholesterol in the egg yolks to oxidize before you even have a chance to eat them, potentially contributing to atherosclerosis.
Q: I read your article on the potential danger of scrambled eggs. I do not scramble my eggs but I like to break the yolk of the egg while I am frying it. Is that as bad? Dr. Wright: Unfortunately, yes. Since the yolks contain most of the egg's cholesterol, breaking them -- whether you're scrambling them or not -allows that cholesterol to be exposed to much more air and heat than other cooking techniques that leave the yolk intact. That air and heat can cause the cholesterol in the egg yolks to oxidize before you even have a chance to eat them, potentially contributing to atherosclerosis.
Q: There's been so much conflicting advice about eggs over the years that I'm totally confused about whether or not I should be eating them. What is your opinion on this issue? Dr. Wright: Despite the mainstream scare tactics, eggs are excellent sources of nutrition - - if you follow two simple rules when it comes to eating them. First, make sure your eggs are "omega eggs." Omega eggs come from chickens that have been fed flaxseed instead of corn. The resulting eggs reflect the flaxseed's rich omega-3 content. In some cases, these eggs can contain up to five times more omega-3 fatty acids than regular eggs. You'll probably have the best chance of finding omega eggs in a natural food store, but you can also check your local supermarket to see if it carries them. Second, stay away from scrambled eggs. When you cook scrambled eggs, you break the yolks. Since the yolks contain most of the egg's cholesterol, breaking and scrambling them allows that cholesterol to be exposed to much more air and heat than other cooking techniques that leave the yolk intact. That air and heat can cause the cholesterol in the scrambled egg yolks to oxidize before you even have a chance to eat them, potentially
Health E-Notes through 12/10 contributing to atherosclerosis.
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This information isn't meant to terrorize you into fearing the very sight of scrambled eggs. If you're otherwise eating quite well and taking your daily supplements (including antioxidants), the occasional scrambled egg while you're traveling or visiting friends or relatives certainly won't kill you, and likely will be offset by the rest of what you're doing. But if you're a "scrambled egg lover" and eat your eggs cooked this way frequently, you might want to consider giving poached or sunny-side-up a try.
Anyone who tells you eggs are bad for you is still under the loony influence of the cholesterol scare that swept across our nation at the end of the 20th century. Seven years into the 21st, those cholesterol crazies are still out there, even though by now just about everyone knows that the cholesterol content of eggs will, at most, have only the mildest effect on cholesterol levels in most people. In previous e-Alerts I've told you about the excellent nutrition contained in eggs. But I recently came across an article about eggs that makes a strong case that all eggs are not created equal. Choosing the right kind makes a big difference in nutrition. Q: Why did the chicken cross the road? A: Because he was a free-range chicken, of course! According to the American Egg Board (AEB) web site, a free-range chicken is either raised outdoors or has daily access to the outdoors. The AEB goes on: "Some egg farms are indoor floor operations and these are sometimes erroneously referred to as free-range operations. The nutrient content of eggs is not affected by whether hens are raised free-range or in floor or cage operations." It's true that a good many chicken farmers bend the rules by giving hundreds or even thousands of chickens access to a small patch of lawn and then calling the chickens "organically raised" or "free-range." In those cases, the egg nutrition will be no better than the nutrition in eggs from chickens raised on a factory farm. No surprise there. But contrary to the AEB comment above, evidence shows that a true free-range egg is a better egg. (Keep in mind that the AEB represents factory-farm egg producers.) In an article that appeared in Mother Earth News, authors Umut Newbury and editor-in-chief Cheryl Long (who keeps a small flock of chickens herself) note four revealing studies: * A 1988 study found free-range eggs from Greece contained 13 times more omega-3 fatty acids compared to U.S. factory-farmed eggs * A 1974 study found free-range eggs contained 50 percent more folic acid and 70 percent more vitamin B12 compared to factory-farmed eggs * A 1997 study found free-range eggs contained higher omega-3 and vitamin E levels compared to factoryfarmed eggs * A 2003 study found free-range eggs contained three times more omega-3, twice as much vitamin E, and 40 percent more vitamin A compared to factory-farmed eggs
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Free-range and organic eggs tend to be more expensive than your standard grocery store egg because of the additional costs involved in pasturing hens. Which is all the more reason to do some research before you buy to make sure your source of free-range eggs is reliable. In fact, your best bet is to find a local chicken farmer (assuming, of course, you don't live next door to one of those massive factory farms). William Campbell Douglass II, M.D., considers a farm-fresh egg to be a "perfect food" - loaded with a wide variety of nutrients, such as those mentioned above, as well as essential amino acids, riboflavin, vitamins B and D, and minerals, including calcium, potassium, and iron. And here's a tip for judging a good egg from the April 2003 issue of Dr. Douglass' Real Health Breakthroughs Newsletter: "The ones claiming to be organic are generally the most expensive. They may or may not be of the same quality as the ones you buy directly from the farmer, but there's an easy way to tell if you're getting what you paid for. The color of the higher quality yolk will be a bright orange, and the yolk itself will be firm and round. Cheaper, lower-quality eggs will have paler yellow yolks that are flat and easily broken."
Think of all the people who fell for the ridiculous egg scare a few years ago. They were led to believe that egg would clog their arteries, so to save their lives they went cold turkey: No more eggs benedict, omelets, or egg salads. Too bad. Because among the many nutritious components of the egg, theres a fatty acid in egg yolk that appears to help the aging brain stay healthy.
Arachidonic Acid (ARA) is a type of omega-6 fatty acid that helps maintain brain neuron function, as does DHA, an omega-3 fatty acid. But our levels of these fatty acids naturally decrease as we age. Recent studies with laboratory animals have shown that DHA and ARA supplements may help improve cognitive function, so a team of researchers at the Japan Foundation for Aging and Health designed a study to test the effects of these fatty acids on humans. STUDY ABSTRACT * Researchers recruited 21 elderly subjects: three had mild cognitive dysfunction, eight were diagnosed with early Alzheimers Disease (AD), and 10 had organic brain lesions (caused by traumatic head injuries or hemorrhage) * For 90 days, half of the subjects received 240 mg of DHA and ARA daily, while the other half received a placebo containing olive oil * Neuropsychological tests given before and after the study period assessed changes in mental status of each subject
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* Test results showed that most subjects who took the fatty acid supplements had significant improvement in attention and immediate memory, but not delayed memory * AD patients who took the supplements did not improve * The most pronounced improvements occurred among brain lesion subjects in the supplement group * Subjects with brain lesions who took the supplements also showed a strong improvement in delayed memory * No improvements were recorded in the placebo group In addition to egg yolks, good sources of ARA include organ meats and other animal meats. The best dietary source of DHA is fish, such as salmon and mackerel, which are also rich in EPA, the other key omega-3 fatty acid.
Eggplant
If you've been reading Nutrition & Healing for awhile, you might remember Dr. Wright mentioning BEC-5. This extract, taken from eggplants, has proven itself time and again as an all-natural cure for two forms of skin cancer -- basal cell and squamous cell. But as effective as BEC-5 is for these two forms of the disease, there's another, even more dangerous form that it can't cure, and that's melanoma. But some brand new research out of Penn State College of Medicine shows that there may be a natural cure for this deadly form of skin cancer after all. This one also has origins in the produce aisle, but this time the cancer-fighting extracts don't come from eggplant, but from some other familiar vegetables. Namely, broccoli, cabbage and other Brassica vegetables, which Dr. Wright has touted for years for their ability to fight hormone-related cancers.
A few years ago, Dr. Wright wrote about BEC5, an extract taken from eggplant that can literally cure cases of skin cancer (see the December 2005 issue of Nutrition & Healing). Now researchers have found two more purple produce items that have anti-cancer effects on the skin: grapes and blackberries.
Eicosanoids
Because they are generated at a cellular level, unlike other glandularly produced hormones, eicosanoids are considered super- hormones, capable of great health benefits, and also of great harm. There are various types of eicosanoids, which often get labeled as "good" and "bad." Bad eicosanoids promote blood clotting, pain, cell
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division, cause vasoconstriction of blood vessels, depress the immune system, and depress brain function. Good eicosandoids prevent blood clotting cause vasodilation of blood vessels, reduce pain, decrease cell division, enhance immune system and improve brain function. While it might sound like a good idea to get rid of the "bad" eicosanoids, you would probably bleed to death, die from cancer, have an immune system disorder, or some other combination of health problems if you did. Similar to the critical ratio of "good" omega-3s and "bad" omega-6s, you need a balance of "good" and "bad" eicosanoids to be in good health.
Elderberry
Elderberry. A few years ago I read a study done on a product made of black elderberry extract, and I've been using and recommending it ever since. They study done on Sambucol showed that it shortened the duration and lessened the symptoms of 10 different strains of the influenza virus. If you want to try it for yourself, you can order it from www.naturesway.com, though there are a number of other online sources that you could also try.
Emu Oil
Sciatica is a leg and buttock pain thats caused by inflamed muscles in the lower back that put pressure on the sciatic nerve. According to the Emu Oil Institute (EOI), studies have shown that emu oil, applied topically, produces an anti-inflammatory effect that can relieve Sciatica. Emu oil is rich in omega-3 fatty acids. Emu oil is taken from the fat of the emu, an Australian bird that resembles an ostrich. But when Carol goes shopping for this unique oil, she should be aware that some emu oil products are refined, while others are only rendered. The EOI warns that rendered oil has only been filtered and my contain contaminants. For many centuries, emu oil has been used by Aborigines to relieve joint and muscle pain, and to moisturize skin. Its reputed to be non-toxic with no adverse side effects, but you should consult with your doctor or a naturopath before using the oil. To find out how other HSI members have put emu oil to work in treating various aches and pains, just visit our web site (http://www.hsibaltimore.com) and click on Forum to access the HSI Healthier Talk community forums. Using the search term emu, youll find discussions about bursitis, carpal tunnel syndrome, tennis elbow and more.
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Enzymes
Before or after? Q: My doctor recommended that I take digestive enzymes after meals, but when I bought them, the instructions on the package said to take them before eating. When should I take them? Dr. Wright: Your doctor is correct: Even though most digestive enzyme supplement labels instruct people to take them before meals, it's actually better to take them afterwards. When digestion is functioning normally, there's first an acid phase and then an alkaline phase. Digestive enzymes help boost the alkaline phase. So if you take digestive enzymes before meals, the digestive enzymes, which are naturally activated by alkaline in the stomach, are thrown into the acid environment. They may be inactivated partly or completely. Or they may even buffer the stomach's acidity, causing it to not do its job as well.
Q: I read your tip the other day about using eucalyptus and peppermint oils to repel mosquitoes, but I'm wondering if there are any natural treatments for bites if one still happens to sneak past? JVW: One of the most effective treatments for mosquito bites (or other bug bites) is a paste made of any of the digestive enzymes -- pancreatin, bromelain, or papain. These enzymes come in tablet, capsule, or powder form and are available in any natural food store. The powder form is ready to be mixed, but tablets can be crushed and capsules emptied. Then, combine the resulting powder with as little water as necessary to make a paste. The paste should be applied directly to the bite and reapplied as needed until swelling has reduced. It's important to keep in mind, though, that while the enzyme paste is useful against the local swelling and inflammation from bug bites, it won't treat an infection or allergic reaction brought on by them.
"Modern food processing has largely obliterated the natural enzyme content of our foods. Enzymes cannot survive at temperatures over 118 F, which means that, except for fresh fruits and vegetables, almost all of the food we eat is completely enzyme-free. "Plant-based enzymes...remain stable and active through a wide range of acidic and alkaline environments. The enzymes can be taken with no encapsulation whatsoever, dissolved in juice or water, for example. Unaffected by the high acidity of the stomach, these enzymes can begin digesting proteins, fats, and carbohydrates while still there, continuing their work in the small intestine.
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"Taking enzyme supplements with meals can greatly increase digestive efficiency, breaking down potentially irritating food compounds and eliminating bloating, gas, and heartburn." Talk to your doctor about enzyme supplements before adding them to your daily regimen.
Described as the sparks of life by Edward Howell, MD, an early and prominent enzyme researcher, enzymes are mostly protein molecules that act as catalysts for every single biochemical process in the body, from digestion to tissue regeneration. Without enzymes there would be no life... and when a persons supply of certain enzymes is inadequate, health problems follow. Because each bodily function needs a specific enzyme for activation -- somewhat akin to the key that starts a cars engine -- the body makes hundreds of thousands of them. However, there are just three main categories... Metabolic enzymes -- manufactured by cells to carry out their various functions. Digestive enzymes -- primarily manufactured by the pancreas to digest foods and absorb nutrients. Food enzymes -- exogenous (from outside the body) enzymes found in plants and animals, also necessary for aiding and accelerating digestion. I asked chemist and enzyme therapist Lita Lee, PhD, author of The Enzyme Cure (Ten Speed), why we hear so little about most enzymes, and she explained that the reason is simple -- good health requires proper digestion and that requires adequate and appropriate enzymes. There is no reason to worry about metabolic enzymes, she says, if digestion is functioning well. So, the focus rightly is on enzymes for digestion. The enzymes that concern us, then, are those created by the pancreas and food enzymes. Enzymes produced by the pancreas also fall into three categories... Amylase -- digests carbohydrates (a whole industry has grown up around the amylase enzyme lactase, a deficiency of which causes lactose intolerance). Lipase -- splits fats and oils into fatty acids. Protease -- breaks down protein into component amino acids. Food enzymes are primarily plant enzymes (more about that in a minute), and include cellulase, another category of enzyme that is found only in plants and which digests soluble fiber. To get the picture of what enzymes are about and why they are so important requires a brief review of digestion. Most digestion takes place in the small intestine, but the process of predigestion actually starts in the mouth. Saliva moistens the food, chewing releases enzymes from our food, and the stomach continues the enzyme release. The enzymes that do the work of predigestion are salivary amylase and plant enzymes and these, says Dr. Lee, are the key to a healthy digestive system. Pancreatic enzymes do not take over the job until food reaches the small intestine, and having adequate and appropriate plant enzymes for predigestion not only
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enhances digestion in general, it also greatly decreases the load thats put on the pancreas, a hard-working organ in the best of times. In fact, she says that enzymes in the mouth and stomach can predigest up to 60% of carbohydrates, 30% of protein and 10% of fat. The catch: Few people have robust digestion -- and so by definition few have adequate and effective plant enzymes. Many people point to age as the culprit here, with the belief that aging compromises enzyme function, but Dr. Lee disagrees because children often have poor digestion as well. In addition, few people also eat adequate levels of plant enzymes at each meal, which contributes to digestive problems over time. Ideally, every meal should include fruits and fruit juices. REASONS FOR POOR ENZYME DIGESTION The problem of inadequate plant enzymes for digestion has come about for several reasons. Although all foods contain the enzymes needed to digest them, enzymes become less effective when heated above 140 F. Hence, much of the enzyme benefit is lost on highly cooked foods. The second factor for enzyme function has to do with pH balances in the digestive system. To be activated, an enzyme needs a highly specific and particular pH balance range. The popular antacid medications, both over the counter (OTC) and prescriptive, directly affect pH balance. A common misconception is that stomach acid is there to directly digest food. Rather, when a person eats, acid comes in to lower the pH balance of the stomach so that it will be the proper environment to activate the digestive enzyme pepsin. If there is too little stomach acid, the pH balance is incorrect and the digestive process is dramatically compromised. Virtually everyone benefits from improved plant enzyme ingestion, according to scientists. The place to start is with food. Dr. Lee advises eating all foods whole and usually organic -- in other words, no processed foods (processing to create shelf life destroys enzymes), no processed low-fat items, no reconstituted and certainly, no fake foods such as artificial sweeteners. She staunchly advocates eating meat and fish because protein contributes to a healthy thyroid, and that contributes to healthy enzyme activity. She is strongly against estrogenic foods such as soy because she believes they affect thyroid function and may be carcinogenic. Look for grass-fed meats and poultry, and wild fish. Raw milk and cheeses, especially from goats or sheep, if you can find them, are full of healthy enzymes (see Daily Health News, June 30, 2003), but pasteurizing destroys their enzymes, especially ultra-pasteurizing, the process used to make organic milk. (For more on the damage done by pasteurization, see Daily Health News, July 1, 2003.) Eat raw carrots and salads, of course, but avoid commercial salad dressings. Do not eat cruciferous vegetables such as cauliflower, broccoli, cabbage, kale and brussels sprouts raw, because they contain thyroid-inhibiting factors. Cooking these foods destroys the risk to the thyroid. It is best to steam them until brightly colored on the outside. This will preserve some enzyme activity while removing the isothiocyanates responsible for the anti-thyroid effect. SUPPLEMENTING MAKES IT SIMPLE Since most people dont live on raw food, Dr. Lee advises taking plant enzyme supplements before each meal. The ones she recommends are those from leading enzyme practitioner Edward F. Loomis, Jr., DC, (www.naturalenzymes.com or call 800-662-2630). Daily Health News contributing editor Andrew L. Rubman, ND, also favors plant enzymes produced by Tyler, which are broadly available at health-food stores and on the
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Internet. Note: If you have digestive problems, work with a health-care professional who has been trained in enzyme therapy. This person can evaluate individual situations and prescribe a specifically balanced formula of enzymes that will address your needs.
Seaprose-S is a specific type of enzyme (known as proteolytic or protease) that breaks down proteins and regulates their function. This enzyme is a key to several important tasks, including the reduction of inflammation and the elimination of mucous. Studies have shown that it may also be a natural antibiotic, capable of neutralizing dangerous bacteria like streptococcus. Research about supplementation with Seaprose-S is still limited, but Jennifer uncovered several studies that show promising results: * In a placebo-controlled Italian study of 20 bronchitis patients, Seaprose-S prompted significant improvements in bronchial inflammation and the viscosity of mucous * In a study of women who had just given birth, Seaprose-S was shown to effectively help reduce swelling and congestion of episiotomy and C-section wounds within the first day of treatment * Another study showed that Seaprose-S significantly reduced the pain, edema, cramping, and skin redness associated with inflammation of the veins, which may contribute to blood clot formation * And in an animal study, Seaprose-S demonstrated anti-inflammatory activity against arthritis, edema, pleurisy, and peritonitis (inflammation of the abdomen lining) Jon Barron recently introduced a new enzyme formula called Proteolytic Enzymes that combines Seaprose-S with eight other key enzymes. This full-spectrum systemic enzyme formula includes nattokinase, a powerful enzyme that we featured in the March 2002 Members Alert. In study after study, nattokinase has been shown to be effective in dissolving blood clots, as well as preventing the development of plaque buildup. And of course, breaking down plaque improves circulation, which can help lower blood pressure, prevent dementia, and improve overall health by boosting oxygen and nutrient flow to cells throughout the body. Other enzymes in the Proteolytic Enzymes formula include amylase (helps digest carbohydrates), lipase (helps break down fats in fatty acids), and rutin (an antioxidant polyphenol that's demonstrated cancer-fighting potential in clinical studies). Eucalyptus and peppermint oils, however, are natural mosquito-repellants and have no harmful side effects when applied topically. If you do get bitten, try using the remedy mentioned in one of the Health e-Tips from last spring: a paste made of any of the digestive enzymes -- pancreatin, bromelain, or papain -- applied to the swollen area. These
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enzymes come in tablet, capsule, or powder form and are available in any natural food store. The powder form is ready to be mixed, but tablets can be crushed and capsules emptied. Just mix the powder with enough water to form a paste and apply it directly to the bite. What are... digestive enzymes? Digestive enzymes are substances that help us break down the food we ingest. They come in three categories: proteolytic, which break down protein, lipases, which break down fat, and amylases, which break down carbohydrates. Our bodies do produce these enzymes, and they're also found in certain types of food. But in some cases, taking extra, in supplement form, can give your body the additional help it needs to get the most nutrition possible from the foods you eat. Digestive enzymes are often recommended for people with digestive problems, particularly those that cannot be pinned to a specific cause, such as irritable bowel syndrome. In addition, they can have an anti-inflammatory effect. All three types of enzymes can usually be found together in a single supplement formula.
Ephedra
Ephedra contains ephedrine alkaloids that can have an amphetamine-like stimulant effect on the nervous system and heart. Historically, it has been used as one ingredient in multiple herb formulas - most designed to treat respiratory ailments. Problems occurred when the ephedrine content of the herb was isolated and concentrated. As it began to be included in more weight loss products, as a stimulant and appetite suppressant, people began using more than the recommended dosages. Following reports of seizures, heart attacks and even death, many companies pulled products containing ephedra from their shelves, and the AMA called for a complete ban of the herb. Dr. Spreen writes: "I have another comment about Ephedra. It's mighty funny that this herbal agent gets all the bad press, especially when its milligram content of active ingredient is very low. What's even funnier is the fact that nobody has mentioned a common, over-the-counter (OTC) drug that's a pure compound of the same drug class. Pseudoephedrine is just what the name suggests- 'pseudo', meaning a synthetic form of ephedrine, in this case chemically identified as pseudoephedrine hydrochloride, and defined in Dorland's Medical Dictionary as 'An adrenergic agent.' It can be bought in any quantity, from any drugstore, as the popular brand name 'Sudafed'. "Funnier still (if you think any of this is funny) is the fact that each OTC tablet contains 30 milligrams of the drug, and the label allows up to 240 milligrams daily 'as a decongestant,' though it's a stimulant, pure and simple, and not only truckers but many others have known about its use along that line for years. "To get 240 milligrams of ephedrine from the herb you'd have to be one aggressive son-of-a-gun and be taking
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it like candy. It would be (and it IS) much easier to get the same effect from far fewer tablets of the commonly available drug. "Why isn't anyone suggesting a heart warning on Sudafed labels? This wouldn't have anything to do with big money pharmaceutical interests nudging out the competition now, would it?" Last week, the major television networks and news outlets covered the dramatic congressional hearings in which Pat Bechler gave a moving testimony about the loss of her son, Baltimore Orioles pitcher Steve Bechler, who died of a heat stroke during spring training. Although a medical examiner determined that the ephedrine weight-loss supplement Xenadrine was not responsible for the young pitcher's death, the incident has become the focal point in the drive to do three things: 1) ban all ephedra products; 2) pass the Senate bill that would give the FDA unnecessary new authority; and 3) portray the supplement industry as devious and unscrupulous. Q: In the past, I've had tremendous success with a particular weight loss product, but since April, I haven't been able to purchase it. The store says they can no longer sell it because it contains ephedra, which the FDA has banned. Why would they do this when it helps so many people? JVW: Your confusion -- and disappointment -- is completely warranted, given the misinformation and misguided actions of the FDA about this natural product. The FDA banned the herb ephedra on April 12, 2004, based on reports of deaths in individuals taking it. The most widely publicized incident being the death of Baltimore Orioles pitcher Steve Bechler. But what the flurry of news reports didn't focus on was the fact that the deaths occurred in individuals who chose to take much higher doses than recommended and suffered serious cardiovascular side effects as a result. Despite the media hype surrounding it, it's important to put the ephedra controversy in perspective. To date, there have been only 155 deaths from ephedra abuse, compared to the annual figures of 442,398 deaths from cigarettes, or 110,640 from alcohol. While any unnecessary death is tragic, this is still a relatively low number, and, in my opinion, does not warrant the action the FDA has taken. Interestingly enough, products containing ephedrine, the synthetic form of ephedra, remain on the shelves and in pharmacies in many forms of over-the-counter remedies for allergies, asthma, and other forms of nasal congestion in addition to weight loss supplements. This is because ephedrine does not meet the definition of a "dietary" ingredient. (It's also patented and earning big pharma lots of money.) The saddest part about this ban is that Ephedra has many health benefits in addition to its use as a weight loss support. It helps those with asthma, allergies, bronchial congestion, even arthritis and circulatory problems. And now, the actions of a few individuals have eliminated this effective treatment option for thousands of people with these conditions.
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Essential fatty acids

The results of a study published in April, 2006 issue of the journal Surgical Neurology reported that omega-3 fatty acid supplements were effective for the majority of individuals who used them to treat neck or back pain.
Omega-3 and omega-6 are two groups of essential fatty acids. And while we need both in our diet, most modern diets are high in omega-6 and low in omega-3. Which is exactly the reverse of what the ratio should be. An omega balance that favors omega-6 promotes inflammation and has a negative impact on the body's immune system. We ingest omega-6 mostly through the consumption of corn, safflower, and sunflower and (there it is again) canola oils - all commonly used in food processing. The primary source of omega-3 is fish, especially dark-meat fish like salmon, swordfish and tuna. If you want to avoid mercury, a high quality fish oil supplement is a good source as well. Omega-3 fatty acids have been shown to improve cell function in the lining of the heart and blood vessels, lower triglyceride levels, and inhibit platelet clumping. Furthermore, they may also be helpful in the prevention of diabetes, arthritis, hypertension and even cancer. "All cell coatings are made of fats, and when those fats are omega-3s, the serotonin receptors on the surface of brain cells seem to function in a healthier way." The optimum omega-6 to omega-3 ratio is 1:1 - a ratio that promotes the proper regulation of several key cardiovascular functions. But because omega-6 is abundant in processed foods, while the primary dietary source of omega-3 is fish, the omega ratio of a typical diet is by some estimates more like 20:1. And that's particularly important to today's e-Alert because I've come across two studies that confirm the positive effects that omega-3 intake has on depression. Previous studies have shown that people who are depressed often have low levels of omega-3 fatty acids. In an e-Alert I sent you just two weeks ago ("As Time Goes By" 3/18/03) I told you about an essential fatty acid called phosphatidylserine (PS) that has been shown to boost brain function and revitalize memory. At that time I hadn't yet heard that in the last week of February the FDA made it official: manufacturers of PS are now allowed to make two important claims about their product: Phosphatidylserine may reduce the risk of cognitive dysfunction in the elderly Phosphatidylserine may reduce the risk of dementia in the elderly
Dietary sources of phosphatidylserine deliver only trace amounts, so the one reliable source of PS in effective doses is through dietary supplements, isolated primarily from soybeans. Studies have shown improved mental function in subjects taking 300 mg of PS per day. No significant side effects have been associated with PS (even
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at levels somewhat higher than 300 mg per day), and at this time there are no known drug interactions. I expect that most supplement and health food stores carry PS, and you can find it through several sources on the Internet. Dr. Kilmer McCully, pioneer of the homocysteine-heart disease theory, determined that fish oil lowers homocysteine levels. Clinicians and researchers now affirm his work (Culp 2000). English researchers reported that fish oil decreased fibrinogen, addressing a major pathological process leading to thrombotic occlusion. Nevertheless, the Edinburgh team concluded that supplements enriched with omega-3 fatty acids from fish oils apparently have positive effects on cachexia symptoms; especially those of weight loss and diminished quality of life. Although dietary sources like walnuts and flaxseed deliver good amounts of omega-3, only fish contain both eicosapentaenoic acid (EPA) and docohexaenoic acid (DHA). When combined, these two fatty acids have been shown to help prevent Alzheimer's disease, arthritis, influenza, hyperactivity, and even some forms of cancer, in addition to the benefits mentioned above. The drawback with fish, however, is the mercury content present in exactly the types of fish that contain the highest concentration of omega-3: dark meat fish such as tuna, swordfish, and salmon. Fortunately, fish oil supplements don't contain mercury. As an HSI member named Lance told us in the e-Alert "Gone Fishing" (11/13/02), "I've seen independent lab reports on 30- 40 different fish oil products. From the cheapest to the most expensive, none of the products contained detectable levels of impurities. That's probably because most of the fish oil caps sold in this country come from sardines and anchovies caught off the coast of South America. Still... if you want to make absolutely sure there are no toxic contaminants in your fish oil caps, you must ensure they are 'molecularly distilled.'" Here's why our grandparents didn't need fish oil supplements. In an article about essential fatty acids in the Washington Post, William Lands, a retired biochemist with the National Institute of Alcohol Abuse and Alcoholism (NIAAA) speculates on how the foods we eat have been altered over the course of a century. Today, most of the animals used for commercial meat are force fed grains, reducing the omega-3 content in the meat. But in the early 1900s, most of the chicken, pork, and beef that people consumed came from free-range animals. Consequently, the meat from those animals was rich in omega-3 fatty acids. In that simpler time, the average American consumed only a very small amount of soybean oil. But by the end of the century, soybean oil (which has a high omega-6 content) had become an inescapable ingredient in a wide variety of processed foods. According to the U.S. Department of Agriculture, about 20 percent of the average American's total calories comes from soybean oil. Yearly per capita consumption of soybean oil is now around 25 pounds per person. One hundred years ago it was only a small fraction of a single pound per year. Lands says that this increase represents a 1,000-fold jump in omega-6 fatty acid consumption. Which is the primary reason why the ideal omega- 6/omega-3 ratio of 1:1 is so hard to achieve.
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This dietary revolution may have actually changed the composition of our bodies and brains, according to Joseph R. Hibbeln, chief of the outpatient clinic at the Laboratory of Membrane Biochemistry and Biophysics at the NIAAA. And he wonders to what extent this change may be responsible for the overall behavior of our society. In 1998 Hibbeln published a paper in The Lancet in which he examined worldwide fish consumption measured against reports of depression worldwide. He found that populations that consumed the most fish had the lowest depression rates, while populations that ate the least amount of fish had the highest rates of depression. And when he examined homicide and suicide rates against fish consumption, the same pattern emerged. Dr. Wright has recommended "taking 1 tablespoon of cod-liver oil daily, along with 400 IU of vitamin E (as mixed tocopherols)" to help prevent blood clots - including those that might be triggered by DVT (deep vein thrombosis). Whether you're in the pink of health or fighting for your life against the ravages of disease, Omega-3-rich fish oils and supplements can do you good. If you're supplementing, try four cod-liver oil capsules twice a day. One caution though for the live variety: Try to buy trout, salmon, tuna, etc. that have been harvested from wild, deep-water sources - not fish farms. These "free-ranging" fish tend to be much lower in mercury, lead, and other heavy metals that could potentially do you harm... What is... an essential fatty acid? Despite the aversion many of us have to the mere mention of the word "fat" the truth is we need essential fatty acids to live. Period. Essential fatty acids fall into two categories: omega-3 and omega-6. Omega-6 fatty acids are the most common and can be found in corn oil, sunflower oil, soybean oil, and many nuts and seeds. Omega-3 fatty acids are a different story. The average North American diet generally contains way more omega-6s than omega-3s. But current thinking is that the ratio should be more balanced, and even that we should be getting more omega-3s than omega-6s. Dr. Wright strongly recommends eating omega-3-rich foods like walnuts, flaxseed, and coldwater fish, as well as supplementing with fish oil to ensure that you get the right balance in your system. And whenever you take extra essential fatty acids, he also recommends that you also take additional vitamin E to prevent increased lipid peroxidation of cell membranes (which I'll cover in the next E-tip -- so stay tuned!) HOW FATTY ACIDS IMPACT WOMEN'S BALANCE According to Dr. Erasmus, numerous research studies by pioneer fats researcher, David Horrobin, MD, have shown the connection between assorted symptoms of PMS and a lack of EFAs... Bloating and weight gain: EFAs enable the kidneys to dispose of excess water. Inadequate levels of EFAs can
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lead to bloating and weight gain. Moodiness: Proper brain structure and function require EFAs. It is thought that inadequate levels cause neurotransmitters to function suboptimally, making a person more likely to feel angry, sad or depressed. Achy joints and muscles and cramps: In your body, EFAs are converted into hormone-like prostaglandins, which help reduce inflammation that often is related to aches and pains felt in joints and muscles. EFAs similarly help ease menstrual cramping. Fatigue and food cravings: EFAs make red blood cells more flexible, which enables them to move through capillaries more easily. This helps the cells to receive and deliver nutrients and oxygen more efficiently. This increases energy levels and reduces food cravings, which can be the result of not getting all the nutrients you need. Breast tenderness: The proper balance of omega-3 and omega-6, the fatty acids in foods, allows the body to produce the right balance of prostaglandins, hormone-like substances that participate in a wide range of body functions, such as the contraction and relaxation of smooth muscle and the modulation of inflammation, easing breast tenderness. RICH SOURCES OF EFAs Americans eat too much saturated fat, which contributes to inflammation, and not enough of the healthy fats that naturally counter it. To make sure that you get your share of healthy essential fatty acids... Incorporate more cold-water fish (such as salmon, lake trout, sardines, mackerel and herring), seeds and nuts into your diet. In addition, use healthy plant oils, such as flaxseed, olive and canola. Some women find that naturally anti-inflammatory evening primrose oil, which contains the good fat gamma linoleic acid (GLA), relieves premenstrual discomfort. If you are taking any prescription medication, talk to your doctor before using this or any other dietary supplement. Dr. Erasmus recommends blended oils made from organically grown seeds, stored carefully in dark glass, which can be poured over salads and steamed vegetables. These oils (including "Udo's Choice," Dr. Erasmus's proprietary blend of oils) can be found in quality health-food stores. Dr. Erasmus recommends one tablespoon per 50 pounds of body weight per day. He adds that EFAs should be taken daily -- not just for PMS, but for the optimal functioning of every cell, tissue, gland and organ in your body.
Essential Sugars
Research over the past decade has demonstrated the importance of essential fatty acids and essential proteins (amino acids). Now scientists and nutritionists are just beginning to understand that there are essential sugars as well. Eight essential sugar compounds function individually as building blocks to assemble a nearly infinite variety of complex molecules known as glycans or sugar chains. In an article in the February 2004 HSI Members Alert, contributing writer Jennifer Arnold noted that there are two key ways that glyconutrients impact our health: 1) "These sugars can prevent viruses and bacteria from adhering to cells by taking up all their receptor sites. If the virus or bacteria can't bind to a cell, they cant make you sick; it's as simple as that. Turns out other sugar chains can work in similar ways to bind up all sorts of viruses and bacteria in other parts of the body."
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2) "There's another more complex role that these sugar chains play in the body. Glycans form a sugar coat around every single cell in the body, as well as filling up the spaces in between cells. They act as a sort of information super highway for the body, regulating communication both within the cell and between that cell and other cells." Sugar chains play a vital role in nearly every physiological process, including immune system response, tissue regeneration and cell replication. One of the most important functions of glycans is the facilitation of brain functions. For instance, serotonin and other neurotransmitters require glycan receptors in order to bind to the surface of nerve cells. Memory, stress response and other critical brain functions may become debilitated without the adequate assistance of glyconutrient sugar chains. If you eat a diet rich in unprocessed fruits and vegetables, youre supplying your body with many glyconutrients. But just because theyre sugars doesn't mean they taste sweet. For instance: Fucose, xylose and mannose are three of the eight essential sugar compounds. Mushrooms and seeds contain fucose; rye, barley and yeast contain xylose; and mannose can be found in broccoli, cabbage and seeds. Problems arise when any of the foods mentioned above are highly processed. For instance, grapes and onions deliver glucose, one of the eight glyconutrients. But when glucose is processed into table sugar, nutrients and fiber are completely stripped away, transforming it from good nutrition into something that can compromise your health. So the absence of unprocessed glyconutrients in the average diet is a concern. As HSI Medical Advisor, Martin Milner, N.D., stated in the February Members Alert, "We are finding glyconutrient deficiencies associated with a large range of diseases." Of the eight basic glyconutrients, most diets only deliver sufficient amounts of two: glucose and galactose (a milk sugar). Trace amounts of the other six are picked up here and there, but modern agricultural methods, food processing and chemical contamination have all but erased them from our food supply. In recent years, research has shown that supplementary glyconutrients may improve cellular communication, with a positive impact on a wide range of conditions; from skin aging and bacterial infection to debilitating illnesses like muscular dystrophy, atherosclerosis, Alzheimer's disease, and Parkinson's disease. In his private practice, Dr. Milner has begun using a glyconutritional supplement that provides all eight essential sugar compounds. The supplement is called Ambrotose, and its specifically designed for immune system support. You can find more information at cnm-inc.com.
Eucalyptus oil
Eucalyptus and peppermint oils are natural mosquito-repellants and have no harmful side effects when applied topically. You can find these oils in many natural food stores, as well as from numerous online sources.
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For many centuries the oil of eucalyptus has been used to relieve coughs and headaches associated with respiratory infections and allergies. In 2004, a team of German scientists designed a trial to test cineole - the active compound of eucalyptus oil - in the treatment of sinusitis. More than 150 patients with acute sinusitis were divided into two groups. One group took 200 mg of cineole three times each day for seven days. The second group received a placebo. The researchers used ultrasound techniques to examine sinus passages and assess the severity of specific symptoms at day four and again at the conclusion of the study. Writing in the journal Laryngoscope, researchers noted that differences between the two groups were clinically relevant at four days, and significant at seven days. Results showed that more than 90 percent of the cineole subjects improved in over half of the symptoms, which included nasal obstruction, frontal headache, headache on bending, sensitivity of pressure points and secretion. In comparison, only 45 percent in the placebo group showed improvement in more than half of the symptoms. Ultrasound results revealed that well over 90 percent in the cineole group had no swelling or fluid in the sinuses after seven days, while about half of the placebo group showed the same result. Eucalyptus oil is known to cause side effects such as stomachache and digestive problems. In this study two subjects in the cineole group reported mild side effects: heartburn for one subject and a rash for another. Pregnant women and children are cautioned to not use eucalyptus oil.
Evening Primrose Oil

Widely used throughout Europe for eczema, evening primrose oil has anti-inflammatory effects. It has also been shown to have a protective effect on arteries. The oil contains gamma linolenic acid, which is an omega-6 fatty acid. It is useful in fighting premenstrual syndrome, high blood pressure, cholesterol, and skin problems. The oil is extracted from seeds of Oenothera biennis, which is not actually a member of the Primrose family, but is part of the Willow herb family. The name comes from the flowers of the plant that look like primrose flowers and bloom in the evening.
Researchers began studying one of them, evening primrose oil (EPO), a little over 10 years ago. A 1993 placebo-controlled study of 111 people with mild diabetic neuropathy showed that those taking EPO capsules experienced significant improvement in the function of motor and sensory nerves, muscle strength, and other parameters. Since that time, numerous studies have been conducted to explore the benefits, and any possible risks, of
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evening primrose oil. The American Botanical Council, a nonprofit education and research organization, reviewed 22 clinical studies of evening primrose oil, which included a total of 1,154 participants. All but six of the studies showed EPO having a positive effect in treating diabetic neuropathy, as well as a range of other conditions such as PMS, arthritis, and dermatological conditions. EPO's benefits appear to be due to a substance it contains, called gamma-linolenic acid (GLA). The body produces GLA on its own from foods containing oils from corn, sunflowers, safflowers, soy, peanuts, and plants like flaxseed and hempseed. However, diabetes reduces the body's ability to produce GLA. One thing to bear in mind, though, is that EPO also has anti-inflammatory and anti-clotting properties. For most of us, these are great assets, but those who take aspirin, blood-thinning drugs like Coumadin, blood-pressure medications, or cholesterol-lowering drugs should be sure to check with a physician who understands nutritional therapies before using EPO. Contact the American College for Advancement in Medicine (800-532-3688 or www.acam.org) for a list of alternative physicians in your area.
Fat
Saturated fats are very bad for your heart, right? After all, you read that "fact" again and again, all the time, virtually everywhere. So it must be true. Well you don't read it EVERYwhere. For instance, you won't read it in a recent issue of the American Journal of Clinical Nutrition. That issue carries an analysis of 21 studies that included more than 345,000 adult subjects who were in good health. All subjects reported their dietary habits, and then medical records were followed for at least five years, some longer than 20 years. Researchers report NO LINK between saturated fat intake and a higher risk of heart disease, cardiovascular disease, or stroke. This isn't the first study to come to this conclusion. But they're all widely ignored because they run so contrary to the accepted belief that saturated fats are dietary villains. In fact, the opposite is true when you eat high-quality saturated fats in moderation. For instance, saturated fats contain antiviral agents and help maintain cell membranes. And some vitamins are fat-soluble, so they actually work more effectively in your body with the help of saturated fats. And these are key powerhouse vitamins like D, E, K, and A.
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One thing you absolutely DON'T want to do is impede your body's ability to utilize stores of vitamin D.
According to a 2004 study conducted by scientists at the State University of New York and reported in the Journal of the American College of Nutrition, healthy, non-exercising adults who followed an ultra low-fat diet (19% of total calories) saw their levels of blood HDL - the good cholesterol that prevents heart disease - drop significantly. When these same subjects were then placed on 3 weeks worth of a high-fat diet (50% of calories from fat), their healthy HDL zoomed upward... But WITHOUT raising LDL beyond levels they maintained on their normal diets.
Fennel
Common fennel: Although the word fennel might bring to mind the anise-flavored bulb popular in many Italian dishes, Gardner explains that the bulb is Florence fennel. Common fennel, she says, is a weed and has many seeds. Its seeds sweeten the breath, and are a carminative and a digestive aid. A brew of fennel tea is an effective way to increase mothers' milk. Common fennel seed is often offered in Indian restaurants, sometimes sugared and sometimes plain for its own sweet
Fenugreek
Most cooks or culinary experts know that fenugreek is the cornerstone of a good curry. It is also in mapleflavored products, vanilla, and some other foods you might not suspect. In addition to its uses as a spice and coloring agent, fenugreek is well-known in many cultures -- especially among Egyptians, Greeks, and Romans -- as a sacred plant because of its medicinal qualities. Here's a few of the most notable health benefits this little seed is purported to have: Lowers blood sugar: Fenugreek has important implications for diabetics. Studies have shown that it helps stabilize blood sugar control in people with either type 1 or type 2 diabetes. But if you're currently on medication for diabetes, inform your physician if you decide to try fenugreek capsules. Like cinnamon, it is so effective, its hypoglycemic effect could be dangerous if taken suddenly and in high doses. But when monitored by a physician, it could be part of your natural management of blood sugar. Lowers "bad" cholesterol: Fenugreek is apparently able to sort out the good from the bad when it comes to cholesterol. In a 24 week- study where subjects consumed 25 g a day of fenugreek, HDL (good) cholesterol showed a 10 percent total increase, while LDL (bad) levels steadily decreased throughout the testing period. Aids digestion: Fenugreek stimulates the pancreas and can aid in digestion. However, too much can cause diarrhea -- something to watch out for and back off on your dose if it occurs.
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The medicinal properties are in their highest concentration in the seeds, which have a bitter taste that improves when toasted. If you've been thinking about branching out in the kitchen, you might want to try some Middle Eastern or North African dishes that are heavily spiced with fenugreek. Or, it also comes in powder and gum forms, in addition to capsules Q: I have been taking fenugreek to help my hormones and to increase energy. Now I read that it also lowers blood pressure and cholesterol. How much do I need to take to gain these benefits? And is there anything else fenugreek is good for? JVW: Fenugreek is a plant that is native to southeast Europe and west Asia. Its small seeds, which have a bitter taste, are often used in Middle Eastern or North African cooking. But generations of Egyptians, Greeks, and Romans have also used fenugreek for its many medicinal properties. As you have learned, the spice can improve cholesterol levels. In a 24-week study where subjects were given 25 g a day, "good" HDL cholesterol rose by 10 percent, while "bad" LDL cholesterol steadily decreased. Studies have also shown that fenugreek can help stabilize blood sugar in diabetics. It works so well that sometimes it can cause the blood sugar to dip too low, so be sure to talk to your doctor before trying it for this condition. Fenugreek can also aid digestion. Occasionally it can cause diarrhea, though. Decreasing your dose should alleviate this side effect. In addition to seeds and capsules, fenugreek also comes in powder and gum forms. .
Fermented Food
If you'd like to include a diabetes-fighting secret in your daily diet, Dr. Stefan Ripich explains how in an article on the Healthier Talk website. Dr. Ripich: "Fermented foods like sauerkraut and kimchi help curb diabetes by stabilizing and reducing glucose levels. Eating fermented foods can also help you lose weight and prevent diabetic complications such as heart disease. "Additionally, the probiotics in fermented foods boost the immune system and are rich in essential vitamins. A fermented food has a lower glycemic index (GI) than its non-fermented version because the probiotics convert sugar into lactic acid.
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"Lacto-fermentation works through the action of lactobacilli, a friendly bacteria the best known as the probiotic in yogurt. Also present in fruits and vegetables, lactobacilli convert those natural sugars into lactic acid, creating a natural preservative. "Traditional, homemade lacto-fermented foods include sauerkraut, kimchi and umeboshi plums, all of which are known to retain and even increase the nutrients and vitamins that are lost in industrially processed and pasteurized foods. "Yogurt, kefir and buttermilk are traditional fermented foods that are also low in carbohydrates. Among the many benefits of eating yogurt, kefir or buttermilk is one particularly helpful for people with diabetes: they help blood sugar levels remain stable. "The vitamin B in fermented foods helps with cell growth and metabolism. Vitamin C, a powerful antioxidant, helps boost the immune system and combat free radicals. Vitamin K helps prevent atherosclerosis and heart failure, a huge risk-factor for diabetics. "Keep fermented food in your Diabetes Healing Pantry so you can add some sauerkraut to your salad or sandwich and/or eat some kimchi with your stir-fry. And don't forget, a 1/4 cup of yogurt a day will chase diabetes away!"
Fiber
Soluble fiber improves immune function An article scheduled to appear in the May 2010 issue of the journal Brain, Behavior, and Immunity reports the finding of researchers at the University of Illinois, Urbana that soluble fiber reduces inflammation and strengthens immune function. University of Illinois College of Medicine professor Gregory Freund and colleagues gave mice low fat diets containing insoluble fiber or soluble fiber from citrus pectin for 6 weeks, after which the animals received an injection of lipopolysaccharide, which elicits the effects of bacterial infection. "Two hours after lipopolysaccharide injection, the mice fed soluble fiber were only half as sick as the other group, and they recovered 50 percent sooner, study coauthor Christina Sherry reported. And the differences between the groups continued to be pronounced all the way out to 24 hours. In only six weeks, these animals had profound, positive changes in their immune systems."
Q. I always thought fiber was fiber. But someone told me there are actually two kinds. What's the difference? Dr. Wright: Soluble fiber slows the digestion of food, giving the body time to absorb nutrients. It prolongs the
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time food stays in the stomach, helping sugar to be released and absorbed more slowly into your systems. Insoluble fiber passes through your body largely intact, increasing the speed at which food moves through the stomach and intestines. Most of the foods people think of as high in fiber, such as whole wheat, bran products, and raw, leafy green vegetables, are actually high in insoluble fiber. Soluble fiber foods are those more commonly thought of as starches, like oatmeal, barley, rice cereals, corn meal, and potatoes. But soluble fiber is also found in carrots, yams, sweet potatoes, turnips, beets, squash, pumpkins, mushrooms, chestnuts, avocados, bananas, oranges, applesauce, and mangos. Most physicians believe that eating foods rich in soluble fiber helps prevent symptoms of irritable bowel syndrome and relieve them if they do occur. On the other hand, foods containing insoluble fiber seem to increase irritation in those with gastrointestinal problems.
Q. Could you please explain the difference between soluble and insoluble fiber? JVW: Soluble fiber slows the digestion of food, giving the body time to absorb nutrients. It prolongs the time food stays in the stomach, helping sugar to be released and absorbed more slowly into your system. Insoluble fiber passes through your body largely intact, increasing the speed at which food moves through the stomach and intestines. Most of the foods people think of as high in fiber, such as whole wheat, bran products, and raw, leafy green vegetables, are actually high in insoluble fiber. Soluble fiber foods are those more commonly thought of as starches, like oatmeal, barley, rice cereals, corn meal, and potatoes. But soluble fiber is also found in carrots, yams, sweet potatoes, turnips, beets, squash, pumpkins, mushrooms, chestnuts, avocados, bananas, oranges, applesauce, and mangos. Most physicians believe that eating foods rich in soluble fiber helps prevent symptoms of irritable bowel syndrome and relieve them if they do occur. On the other hand, foods containing insoluble fiber seem to increase irritation in those with gastrointestinal problems.
Q: My doctor is always telling me I need more fiber. This might be a silly question, but what exactly is fiber and why is it so good for you? JVW: It's an excellent question! Terms like "antioxidants" and "fiber" get thrown around a lot in medical settings and all too often are never really explained. The term "fiber" refers to the parts of plant foods that your body can't digest or absorb. At first, it doesn't sound like it would be good for you. But clearly it is.
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You see, since your digestive enzymes can't break fiber down as it does other food compounds such as protein, fats, and carbohydrates, it makes its way to your colon virtually unchanged. Which means it can usher out the by-products from the digestive process more easily. And since your digestive system is one of your best defenses against toxins and disease, it makes sense that the faster you can extract the nutrients, and get rid of what you don't need, the better.
When the data was analyzed, the Malmo team found that women who had the highest intake of dietary fiber were 40 percent less likely to develop breast cancer compared with those with the lowest fiber intake. But for women who combined a high fiber diet with a low intake of dietary fats, the risk dropped even more. In the conclusion to their study, the Malmo authors wrote that, "a dietary pattern characterized by high fiber and low fat intakes is associated with a lower risk of postmenopausal breast cancer." But there are different types of fiber, just as there are different types of fats. So what specific foods should postmenopausal women include in their diets to reduce breast cancer risk? First we'll look at fiber. Most people don't eat enough water-soluble fiber to produce the positive results shown in the Milan study. But good quality, water-soluble fiber is easy to come by when a little care is taken to find unrefined sources of these foods: Fruits, including oranges, peaches, apples, and grapes Vegetables, including carrots, squash, and corn Nuts and seeds (in particular, psyllium seeds) Legumes, including peanuts, lentils, peas, and kidney, black, and pinto beans Oats and barley A number of studies have also shown that a water-soluble fiber called lignan, found in flax seeds, may have a protective effect against breast cancer. Fruit and grain fiber lower heart disease risk Fiber from cereals and fruits, but not vegetables, was found to lower the risk of coronary heart disease (CHD) in a study published in the February 23 2004 issue of American Medical Association Journal, Archives of Internal Medicine. Few studies have broken down fiber according to type in regard to its protective benefit against heart disease. The current study analyzed ten prospective studies that included 91,058 men and 245,186 women. Dietary intake of fiber was ascertained at the beginning of each study by the use of questionnaires completed by participants. Fiber intake from grains, fruits and vegetables was measured, as well as insoluble and soluble fiber. During six to ten years of follow-up, 5,249 cases or coronary heart disease were diagnosed and 2,011 deaths from the disease occurred. Adjusted analysis found that each ten gram per day increment of fiber was related to a 14 percent decreased risk of coronary events and a 27 percent reduction in the risk of dying from heart disease. When analyzed separately,
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cereal fiber intake was associated with a 10 percent reduction in coronary events and a 25 percent reduction in coronary deaths, while fruit fiber intake was associated with an even lower risk of events and death, with a 16 percent and 30 percent reduction. Fiber from vegetables did not appear to be associated with either coronary events or deaths. Mark Pereira, PhD, of the University of Minnesota, Minneapolis, and colleages conclude, "Our results suggest that dietary fiber intake during adulthood is inversely associated with CHD risk. Coronary risk was 10 percent to 30 percent lower for each 10 gram per day increment of total, cereal, or fruit fiber. Therefore, the recommendations to consume a diet that includes an abundance of fiber-rich foods to prevent CHD are based on a wealth of consistent scientific evidence. Q. Could you please explain the difference between soluble and insoluble fiber? JVW: This is a good question because all fiber is not the same. And, if you are part of the 10 to 20 percent of adult Americans who have irritable bowel syndrome, it is especially important to know the difference. Soluble fiber slows the digestion of food, giving the body time to absorb nutrients. It prolongs the time food stays in the stomach, helping sugar to be released and absorbed more slowly into your systems. Insoluble fiber passes through your bodies largely intact, increasing the speed at which food moves through the stomach and intestines. Most of the foods people think of as high in fiber, such as whole wheat, bran products, and raw, leafy green vegetables, are actually high in insoluble fiber Soluble fiber foods are those more commonly thought of as starches, like oatmeal, barley, rice cereals, corn meal, and potatoes. But soluble fiber is also found in carrots, yams, sweet potatoes, turnips, beets, squash, pumpkins, mushrooms, chestnuts, avocados, bananas, oranges, applesauce, and mangos. Most physicians believe that eating foods rich in soluble fiber helps prevent symptoms of irritable bowel syndrome and relieve them if they do occur. On the other hand, foods containing insoluble fiber seem to cause problems for those with gastrointestinal problems.
Fish Oil
You've probably heard that fish oil can help relieve mild to moderate depression. And what you've heard is true. As one researcher explains, brain cells are coated with fats. When the fats are omega-3 fatty acids, the cells simply function better. And that includes brain cell receptors that process serotonin, the hormone that regulates our sense of well being. But if you ever attempt to chase the blues with a fish oil supplement, you need to know two important details: 1)
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Dosage matters, and 2) An important underlying factor might work against you. When I say "dosage matters," you might think the dose needs to be high. And you'd be right. But while a high dose is needed, pushing it higher and higher appears to be unnecessary. In a 2002 study, UK researchers tested three dosage levels of EPA (an omega-3 fatty acid found in fish oil)--1 gram, 2 grams, and 4 grams. After 12 weeks, the best response was in a group that received the lowest level of EPA--just 1 gram daily. About three out of four subjects in that group significantly reduced their depression symptoms. But here's what's most impressive: All the subjects in the study had been diagnosed with persistent depression. In fact, each of the patients had been unable to control their symptoms with either Prozac or Zoloft. Chew on THAT, Big Pharma! A new study from the University of Montreal confirms the UK results--but with an important twist. In the UM study, just a little more than 1 gram of EPA daily, combined with 150 mg of DHA (another omega-3), reduced symptoms in patients who had experienced a major depressive episode that lasted at least one month. So again, EPA at the 1 gram dose proves successful in relieving pretty serious depression. But this time a subset of patients reported little or no relief at all. In these patients, major depression was combined with serious anxiety disorders, such as phobias, and post traumatic stress. Researchers couldn't explain why the anxiety disorders were such obvious deal-breakers for EPA therapy.
Today, there's more good news to share. And this supplement is probably one you're already taking, because there's plenty of research showing it fights everything from arthritis to "sticky" blood. I'm talking about fish oil. In a recent study published in the Journal of Clinical Psychiatry, researchers put the oil to the test with a group of 432 patients suffering from moderate (or worse) depression. And the results were pretty promising. After eight weeks, patients had improved significantly. Some patients were already taking antidepressants, but others weren't -- and there wasn't any difference in the effects of fish oil on those groups. There was one catch though -- the fish oil only seemed to help those patients who weren't also suffering from an anxiety disorder.
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It's all about the omega-3 fatty acids in the oil. Previous research has shown that these acids might be involved in the function of brain chemicals linked to depression. The researchers tested a fish-oil supplement containing 1,050 milligrams per day of EPA and 150 milligrams per day of DHA. This ratio seems to be key in achieving the results seen in the study. The next step, say researchers, is to compare fish oil to antidepressants. In the meantime, though, I'll certainly be sharing the results of this study with friends who need the good news.
DHA destroys neuroblastoma cells An article in the March, 2010 issue of the Journal of the Federation of American Societies for Experimental Biology ( FASEB Journal) reports the discovery by scientists at the Karolinska Institutet in Stockholm, Sweden, in collaboration with researchers at Brigham and Womens Hospital and Harvard Medical School, of the ability of docosahexaenoic acid, or DHA, to kill neuroblastoma cells in vitro. Neuroblastoma is a cancer that originates in the sympathetic nervous system of an embryo or fetus. Five year survival is high when the disease is diagnosed in infancy, but averages 35 percent in children who develop the disease at a later age. It is currently treated with surgery, chemotherapy, radiation or bone marrow transplant. Docosahexaenoic acid is the most abundant fatty acid in the brain, and is necessary for proper neural development of the fetus. Increased DHA intake is associated with a number of benefits, including protection against several types of cancer. Helena Gleissman, PhD of Karolinska Institutet's Childhood Cancer Research Unit and her colleagues tested the effect of DHA on cultured neuroblastoma cells and analyzed them for DHA's metabolic byproducts. They found that while DHA itself destroyed the cancer cells, the fatty acid's derivatives were even more effective at killing these cells
The first piece of good news comes from a study published in the journal Diabetic Medicine. Researchers in Hong Kong have added another item to the list of reasons you should be getting plenty of omega-3s, and this one is especially good news for diabetics. Because it turns out that those wonderful fatty acids may actually improve your kidney health if you have diabetes. People who supplemented with omega-3s saw a big drop in creatinine levels in their blood, a common measure of kidney damage. In the 12-week study, participants received either 4 grams per day of fish oil or a placeboolive oil. (Side note: When's the last time you saw the contents of a placebo disclosed by a Big Pharma drug study?) At the end of the study, those who had taken fish oil had significantly lower creatinine levels than those who had been taking olive oil. So there's one more reason to keep taking that fish oil -- as if you really needed another one!
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DHA reduces tumor growth In an article published online on April 1, 2009 in the journal Cell Division, Egyptian researchers report that the omega-3 fatty acid docosahexaenoic acid (DHA), found in fish and the algae they consume, not only offers its own protection against tumor growth, but improves the chemotherapeutic effects of cisplatin while reducing its toxicity. Professor A. M. El-Mowafy of Mansoura Universitys Department of Biochemistry and associates administered 125 milligrams per kilogram (mg/kg) DHA, 250 mg/kg of DHA, cisplatin alone, cisplatin combined with 125 mg/kg DHA, or a control substance to groups of 8 to 10 mice implanted with mammary carcinoma cells. A group of mice not implanted with tumor cells served as controls. Serum C-reactive protein (CRP, a marker of inflammation), white blood cells, and MDA (a marker of lipid peroxidation) were measured, and tumor development was assessed after 20 days.
Q: Your articles on essential fatty acids only recommend fish oil and make no mention, either positive or negative, of the EPA/DHA supplements taken by many of us. Don't these supplements concentrate the omega 3s, and eliminate the need for fish oil? JVW: You're definitely right that EPA/DHA capsules do offer a concentrated dose of essential omega-3 fatty acids. And these supplements can help reduce the total volume of fish oil you might take. But I still think it's best to continue to take at least a small quantity of fish oil or eat two to three servings of whole oily fish, like salmon or mackerel, each week along with those capsules of EPA/DHA. Don't forget that many nutrients come in "complexes" with other nutrients. Examples include tocopherols, carotenoids, and the B-complex. There are other omega-3 fatty acids and probably other useful nutrients in whole fish oil that you can't get in EPA/DHA capsules alone. That's why it's a good idea to use some of "the whole thing" along with extra amounts of certain fractions (like EPA/DHA) to get the most health benefit.
Q: If fish oil helps thin the blood, wouldn't taking too much of it be just as dangerous as taking blood-thinning drugs? JVW: It is possible to use so much fish oil that blood won't clot normally, increasing the risk of bleeding and specifically the risk of hemorrhagic stroke. However, you'd have to take 5 to 6 tablespoons daily for this to be a significant risk and even the most dedicated can't usually swallow that much. For most people, 1 tablespoonful of cod-liver oil daily is plenty to prevent potentially dangerous blood clots.
What is...the omega-3/omega-6 fatty acid ratio?
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The omega-3/omega-6 fatty acid ratio is a measure of your body's level of omega-3 fatty acids versus omega-6 fatty acids. Omega-3 fatty acids are considered anti-inflammatory; omega-6s are pro-inflammatory. So, a healthy omega-3/omega-6 fatty acid ratio would be greater than 1 -- meaning your body has a higher level of omega-3s than omega-6s.
Some new research offers more proof that fish is good for your brain, lowering the risk of dementia by over 30 percent. Specifically, the researchers looked at the relationship between dementia risk and levels of the omega-3 fatty acid docosahexaenioc acid (DHA) in the blood of nearly 900 participants of the Framingham Heart Study. Researchers then asked a subgroup of 488 volunteers to fill out dietary questionnaires that focused particularly on fish consumption. After a nine-year follow-up period, researchers grouped the participants according to their DHA levels. Those with the highest levels of this omega-3 fatty acid had a 39 percent lower chance of developing Alzheimer's disease than the subjects with lower levels. With such dramatic results, you might expect that the people with the highest levels took in unrealistically high amounts of DHA and fish each day. But when the researchers boiled it all down, they found that these people ate an average of 0.18 grams of DHA per day and ate roughly three servings of fish per week. Not an overly difficult thing for the rest of us to achieve. The study authors concluded that "the correlation between (blood) DHA content and fish intake was significant, indicating that fish intake is an important source of dietary DHA." But that doesn't mean you seafood-phobes out there can't get the same brain-protecting benefits. Fish oil and fish oil capsules also supply ample amounts of DHA -- no filets required.
Q: I have been recently diagnosed with hardening of the arteries, and Ive heard that fish oil might help. Can you explain the advantages and disadvantages of using fish oil? JVW: Cod liver and other fish oil prevent heart attacks and other cardiovascular disease, build bone, reduce arthritis pain, and are effective anti-inflammatories. I recommend that my patients take 1 to 2 tablespoons of cod liver oil or other fish oil each day (not capsules, but the liquid version of the oil). Since the oil oxidizes quickly, its important to buy small bottles and add 1,000 to 2,000 IU of vitamin E (as mixed tocopherols) to every bottle as soon as you open it. The vitamin E slows oxidation and prevents the oil from turning rancid too quickly. It also helps your body metabolize the oil more effectively. If you find that you cant stand the rather strong taste of the fish oil, you can mix it with soy or rice milk, or stir it into peanut butter or other nut butters.
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Since fish oil affects blood clotting, never take more than 2 tablespoons without consulting your physician first, and dont take it at all if you happen to be taking Coumadin or other blood thinners. Although fish oil can be substituted for anticoagulant medications, you should never do so without the close supervision of your doctor.
And now, some Japanese research reveals yet another common affliction that Omega-3s helps to combat: COPD (Chronic Obstructive Pulmonary Disease). COPD is the 5th leading cause of death on Earth. It causes inflammation of airways in the lung, excessive mucous production, and obstructive fibrosis. There is no cure. But now, it seems, theres at least some hope. Secondly, if their doctor is well versed in nutritional regimens for the treatment of cancer and cachexia, he may be aware of studies that have shown omega-3 fatty acids to be useful in addressing this condition.
Q: I have been advised that taking fish oil is a viable alternative to taking aspirin. What are the benefits of fish oil? JVW: I am a big proponent of fish oil over aspirin. Fish oil builds bone, is a superior anti-inflammatory, and it helps maintain brain-cell membranes. These factors contribute to its effectiveness in guarding against osteoporosis, heart disease, and Alzheimers disease. It also lowers triglyceride levels, increases HDL (good) cholesterol, decreases fibrinogen (which, in high amounts, indicates higher cardiovascular risk), and reduces the chance of arteries re-clogging after coronary artery surgery. Fish oil also accomplishes all of the above without the unpleasant side effects that can accompany a regular dose of aspirin. I recommend all adults take at least 1 tablespoon of fish oil every day, along with 400 IU of vitamin E (mixed tocopherols). Adults who have an elevated cardiovascular risk should take 1 tablespoon twice daily. Select a brand of fish oil that you are sure is free of toxins and heavy metals, especially mercury. I usually recommend cod liver oil since it also supplies a substantial amount of vitamin D.
Fish oil helps prevent arrhythmias in patients with defibrillators In a report published in the November 1 2005 issue of the American Heart Association journal Circulation, Alexander Leaf, MD of Massachusetts General Hospital and his Boston colleagues wrote that a daily omega-3 fatty acid supplement may help protect against potentially fatal ventricular arrhythmias.
Flavonoids
Kaempferol is an antioxidant flavonoid that performs several critical functions in the body: It helps prevent oxidative damage to cells and DNA, keeps dangerous plaques from forming in the arteries, and inhibits the
Health E-Notes through 12/10 formation of cancer cells.
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Although quercitin is the more well known of the two flavonoids, kaempferol and quercitin appear to work as a team in the body, particularly when it comes to fighting cancer.
Flavonoid compound kills leukemia cells A report published online on March 20, 2007 in The Journal of Biological Chemistry described the finding of a team at the University of Pittsburgh that an anthocyanidin known as cyanidin-3-rutinoside shows the ability to kill leukemia cells in culture while leaving healthy cells unharmed. Anthocyanins, one of the six subclasses of flavonoids, are polyphenol compounds that naturally occur in red wine and many fruits and vegetables, and which have antioxidant, antimutagenic, and anticarcinogenic benefits.
Greater intake of some flavonoids linked with reduced cardiovascular and all cause mortality among women over a 16 year period A report published in the March, 2007 issue of the American Journal of Clinical Nutrition described the finding of researchers at the University of Minnesota in Minneapolis and the University of Oslo that women whose intake of certain classes of flavonoids is high in comparison with other women have a reduced risk of cardiovascular and/or all cause mortality. Flavonoids are polyphenolic plant compounds that act as antioxidants, thereby helping to prevent the oxidation of LDL cholesterol. They may also benefit the heart by reducing inflammation, improving endothelial function, and inhibiting platelet aggregation.
Flavonoid is a substance that gives fruits and vegetables their color. It also performs a beneficial double duty as both antioxidant and anti-inflammatory. In short: its excellent nutrition. And absolutely necessary in helping your cells do their work. The conclusion: subjects who consumed more flavonoid rich foods were less likely to suffer from a number of chronic diseases, including heart disease, lung cancer, stroke, asthma, and type II diabetes. Furthermore, those who ate foods that provided a variety of different types of flavonoids enjoyed greater longevity. In addition to these broad conclusions, the researchers reported some useful specifics about which flavonoids work best on certain diseases. The stars of the group were two flavonoids called quercetin and kaempferol. Quercetin is most abundant in apples, but is also found in onions, citrus fruits, parsley, green tea and red wine. Kaempferol is also found in onions, as well as in broccoli. Subjects who had high levels of both of these flavonoids in their diets were found to have a 21% lower risk of heart disease than those who ingested small amounts of the two. In addition, subjects with kaempferol-rich diets had a 30% less chance of stroke. Diets that include good amounts of quercetin also may provide some protection against lung cancer, asthma and type II diabetes. And another flavonoid called myricetin, found in cranberries, was shown to have a slight
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preventive effect on prostate cancer. Results of the study also indicated that when a good variety of flavonoids are ingested, their combined effect improves their antioxidant qualities. The conclusion: subjects who consumed more flavonoid-rich foods were less likely to suffer from a number of chronic diseases, including heart disease, lung cancer, stroke, asthma, and type II diabetes. Furthermore, those who ate foods that provided a variety of different types of flavonoids enjoyed greater longevity. As I said: excellent nutrition. The July 21, 2003 issue of the American Chemical Society journal, Chemical Research in Toxicology, published the findings of researchers from the University of Rochester's Environmental Health Science Center that green teas mechanism of action against cancer is more varied and potent than previously believed. The scientists found that two compounds in the plant prevent the action of a molecule known as the aryl hydrocarbon receptor that tobacco and dioxin use to initiate cancer by turning on harmful genes. The compounds, epigallocatechingallate (EGCG) and epigallocatechin (EGC), are molecular cousins to other flavonoids, such as those found in grapes, that have been found to have a cancer preventive effect. Green tea is also known to have other benefits such as lowering cholesterol and preventing rheumatoid arthritis, but how exactly how it works has not been completely defined. The authors explained that tea contains fluoride and chemical compounds known as flavonoids that include estrogen-like plant derivatives -- both of which may enhance bone strength. They also reported that the highest overall bone-mineral density was found in people who had consumed tea regularly for more than 10 years. Promoting strong bones is another exciting benefit in a long list regarding tea. For several years, researchers have been reporting that tea can help reduce your risk of various cancers, heart disease, and stroke. And vegetable intake produced a similar effect. Subjects who consumed vegetables three or more times each week had approximately 70 percent lower heart attack risk than those who ate no vegetables at all. These heart protective benefits are most likely due to flavonoids, the substance that gives fruits and vegetables their color. Flavonoids have both antioxidant and anti-inflammatory qualities; two benefits that may help curb several chronic diseases, including heart disease, lung cancer, stroke, asthma, and type 2 diabetes. Tea is another good source of flavonoids. The May 2003 issue of the HSI Members Alert featured an article about the specific flavonoids in both green and black teas. But the problem with getting these nutrients through tea drinking is that you would need to drink an enormous amount of tea every day to get a disease preventive effect. With this in mind, researchers developed a supplement called TheaChol, a formulation that delivers 375 mg of different tea flavonoids; that's the equivalent of 25 to 57 cups of tea. You can find out more about TheaChol at northstarvitamins.com. Flavonoids is a substance that gives fruits and vegetables their color. It also performs a beneficial double duty as both antioxidant and anti-inflammatory. In short: it's absolutely necessary in helping your cells do their work. And an orange is a flavonoids powerhouse, containing more than 60 different types of flavonoids.
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Flavanols
Greater flavanol intake associated with reduced pancreatic cancer risk A presentation at the 2007 Annual Meeting of the American Association for Cancer Research held this month in Los Angeles reported the finding of researchers at the Cancer Research Center of Hawaii that diets high in plant compounds known as flavonols have a reduced rate of pancreatic cancer. Onions, broccoli, berries, kale, and apples among other plants provide high amounts of the compounds, which include kaempferol, quercetin and myricetin.
Flaxseed
Flaxseed reduces prostate tumor proliferation Wendy Demark-Wahnefried of the University of Texas M. D. Anderson Cancer Center in Houston, along with scientists from Duke University and other research centers, report in the December, 2008 issue of Cancer Epidemiology, Biomarkers & Prevention their finding of a reduction in prostate cancer proliferation rates associated with flaxseed intake. The current research involved 161 men with prostate cancer scheduled for surgical removal of the prostate gland. The men were randomized to receive a diet supplemented with 30 grams flaxseed per day, a low fat diet, a low fat diet supplemented with flaxseed, or their usual diet for an average of thirty days until the date of their surgery. Blood samples were analyzed for lipids, omega-3 fatty acids, and other factors at the beginning of the trial and prior to surgery. Prostate tumors were examined for proliferation and apoptosis following removal of the gland. The groups that received flaxseed were found to have less than half the rate of tumor cell proliferation than men who consumed their usual diets. Although no significant effect on proliferation was observed among those who received a low fat diet without flax, both groups on low fat diets experienced a significant reduction in total and low-density lipoprotein cholesterol.
Q: I heard recently that essential fatty acids are dangerous. Is that true? JVW: There have been some recent studies linking one particular essential fatty acid, alpha-linolenic acid (ALA) to increased risk of prostate cancer and cataracts. ALA is the major fatty acid found in flaxseed and flaxseed oil. While not all of the studies on ALA agree with these findings, there is enough evidence to be cause for some concern.
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However, it's important to remember that ALA is an essential-to-life fatty acid, and it's highly unlikely that Nature would require us to have it in order to survive if there was no way around these potential negative effects. It's very possible that another nutrient or several nutrients are involved in the ALA-prostate cancer and ALA-cataract connection, and that using more (or less) of these would "erase" any possible harm from higher levels of ALA. Unfortunately, researchers rarely consider nutrients in more complex interactions. So it'll likely be a long time until this aspect of the "ALA question" is considered. In the meantime, this does not mean that you need to eliminate flaxseed and flaxseed oil from your diet! In addition to ALA there are many other healthful nutrients present, especially in whole flaxseed. However, if you're a "flaxseed fan," it's probably wisest to consult your nutritionally knowledgeable physician about what quantity of flaxseed or flaxseed oil might be best for you. And since too much ALA can suppress "5-alphareductase" (see the September issue of Nutrition & Healing -- available free to subscribers on www.wrightnewsletter.com -- for details about this enzyme), if you're a man, you might want to have your "5alpha reductase"
"Flax meal tends to be particularly useful in helping weak kidneys (even more than flax oil or even fish oil). The American Journal of Kidney Diseases backs flax (oil, in that case) for serious kidney diseases such as lupus nephritis. Filtration can improve and proteinuria (high levels of protein in the urine - a common problem in serious renal disease) can be decreased.
Flaxseed contains lignans, a fiber and phytoestrogen with a chemical makeup similar to human estrogen. Lignans are also a good source of alpha-linolenic acid, which is converted by the body into omega-3 fatty acids, which improve cell function in the lining of the heart and blood vessels, lower triglyceride levels, and inhibit platelet clumping. And because lignans are believed to help remove testosterone from the body, they may assist in suppressing the growth of prostate cancer cells. So while we don't yet have overwhelming evidence that flaxseed helps prevent prostate cancer, there are promising signs that this evidence is emerging. Meanwhile, we have to acknowledge the ironic prospect that flaxseed OIL (not flaxseeds, but the oil) may in fact promote the spread of prostate cancer cells. To say the jury is still out on the effects of flaxseed and flaxseed oil on prostate cancer is an understatement. But further studies are now in the works And then there's flaxseed oil. Flaxseed and flaxseed oil both have a very high omega-3 content and an excellent balance of omega-3 to omega-6. A tablespoon of flaxseed oil contains approximately 8 grams of omega-3 fatty acids, but only 2.2 grams of omega-6. No other oil comes close to this beneficial balance. This is why flaxseed oil is sold in health food stores as a supplement - usually refrigerated in dark bottles to insure freshness and prevent oxidation. And while flaxseed oil can be used for cooking, the effectiveness of the omega-3 content is lost when the oil is heated.
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One of the things that flaxseed oil does best is to transport vitamin A (a fat soluble vitamin) to cells throughout the body, giving a boost to the immune system. One important word of caution: While some studies have suggested that the alpha-linolenic acid in flaxseed and other plant oils may be helpful in slowing the growth of cancers of the breast and colon, a number of other studies have shown that alpha-linolenic acid intake may create an increased risk for prostate cancer.
Food
Our continuing series on healthy and fat burning foods... Grapefruit There's good reason for this traditional diet food to be a regular part of your diet. According to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin and is high in vitamin C and potassium and is free of fat and sodium. It's rich in natural galacturonic acid, which adds to its potency. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste. Mustard Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine can do. "But mustard is natural and totally safe," Henry says. "It can be used every day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours." This can result in the body burning an extra 45 calories for every 700 consumed, Dr. Henry says. Peppers Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied them under the same circumstances as the mustard and they worked just as well. A mere three grams of chili peppers were added to a meal consisting of 766 total calories. The
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peppers' metabolism-raising properties worked like a charm, leading to what Henry calls a diet-induced thermic effect. It doesn't take much to create the effect. Most salsa recipes call for four to eight chilies - that's not a lot. Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup. Potatoes We've got to be kidding, right? Wrong. Potatoes have developed the same "fattening" rap as bread, and it's unfair. Dr. John McDougal, director of the nutritional medicine clinic at St. Helena Hospital in Deer Park, California, says, "An excellent food with which to achieve rapid weight loss is the potato, at 0.6 calories per gram or about 85 calories per potato." Preparation and toppings are crucial. Steer clear of butter, milk and sour cream, or you'll blow it. Opt for yogurt instead. Rice An entire weight-loss plan, simple called the Rice Diet, was developed by Dr. William Kempner at Duke University in Durham, North Carolina. The diet, dating to the 1930's, makes rice the staple of your food intake. Later on, you gradually mix in various fruits and vegetables. A cup of cooked rice (150 grams) contains about 178 calories approximately one-third the number of calories found in an equivalent amount of beef or cheese. And remember, whole grain rice is much better for you than white rice. Soups Soup is good for you! Maybe not the canned varieties from the store - but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn't. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer. Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here's a
Health E-Notes through 12/10 great recipe:
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Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six. Spinach Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an epidemiologist at the University of Texas. Spinach has the ability rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need. Tofu You just can't say enough about this health food from Asia. Also called soybean curd, it's basically tasteless, so any spice or flavoring you add blends with it nicely. A 2 " square has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.) Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high. With different varieties available, the firmer tofus are goof for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads. When I think about watercress, which I admit is just about never, I think about dainty little finger sandwiches at a ladies' tea. Yet, this humble salad green is proving to be a anything but dainty when it comes to fighting cancer. It's high time for watercress to shake off the reputation as a lightweight snack ingredient from the Victorian era. Instead, think heavyweight...major heavyweight, because watercress delivers a powerful punch of excellent nutrients you need in abundance every day: calcium, vitamin C, folate, iron, lutein, beta-carotene, potassium, and phenylethyl isothiocyante. Um...phen what what? We'll call it PEITC for short. Cruciferous vegetables such as watercress are rich in this chemical compound that inhibits the activation of a protein known as HIF. Cancer cells use HIF to create small blood vessels that feed tumors. So if you block HIF effectively, cancer cells can't invade normal tissue.
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In new research from the University of Southampton, several breast cancer survivors were asked to fast, then eat 80 grams of watercress (about enough to fill a cereal bowl). Blood was drawn from each subject before, during, and after the intervention. Results showed a significant boost in blood levels of PEITC after eating watercress. Most importantly, the HIF function was "measurably affected." Now--hold those good thoughts while we look at another watercress study conducted several years ago at Ireland's University of Ulster. Sixty healthy adults ate 85 grams of raw watercress along with their regular daily diets. Before and after the eight week trial, researchers measured several biomarkers related to cancer risk. Results: Antioxidant levels were significantly boosted. Triglycerides dropped by 10 percent. And DNA damage to white blood cells dropped by more than 20 percent. That's a world champion salad green right there. While researching watercress today, I came across a tasty recipe for an egg salad and watercress sandwich. It's pretty basic. Make some egg salad however you like it (the recipe calls for mayonnaise, Dijon mustard, a little wine vinegar, and chopped chives). Put a generous bunch of watercress on the bread, spoon on the egg salad, and you're done. Use genuine whole grain bread and organic eggs, and you've got yourself one powerhouse of a nutritious, cancer- fighting sandwich. Nothin' dainty about that!
Of all the ways you can describe the U.S., here's one that might not immediately spring to mind: potato nation. The average U.S. citizen consumes about 140 pounds of potatoes per year. Come on. That's a LOT of potatoes. That's about 2.5 pounds of potatoes every week. I enjoy potatoes now and then, but I'm certain I don't eat a couple of pounds a month, much less every week. So someone out there is taking up the slack for me big time. And what's wrong with stuffing yourself with potatoes?
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HSI Panelist Allan Spreen, M.D., explains: "The baked potato is as close to a pure, refined starch as you can get without actually refining it. "As soon as a starch hits enzymes in your mouth, the starches begin the digestion process, and breaks down to (you guessed it) sugar. As soon as the starch breaks down to sugar, you're back to a refined simple carb." And it's those refined simple carbs that promote weight gain, increase abdominal fat, and set the stage for type 2 diabetes. And that's not even taking into account what happens when you drown those refined simple carbs in boiling oil. I'm guessing a lot of those 2.5 pounds of potatoes per week are of the French variety.
If time travel ever becomes a reality, and if you ever find yourself back in the 1950s, you've got to try the tomatoes. And while you're at it, try the strawberries, peaches, broccoli, and onions too. They'll be so delicious that you might not want to return to the 21st Century. Taste won't be the only difference. A colleague recently sent me an article that makes this claim: You'd have to eat more than half a dozen 2009 peaches to equal the nutritional content of a single 1959 peach. The article features a 2004 study in which USDA researchers compared nutrient data published in 1950 with similar data published in 1999. The match-up included more than 40 garden crops, including broccoli, carrots, spinach, corn, tomatoes, and strawberries. Results showed overall declines for several nutrient factors, including protein, calcium, iron, riboflavin and ascorbic acid. For instance, the representative ascorbic acid value per 100 grams of spinach in 1950 was 59. In 1999 that value dropped to 28. The USDA team believes that changes in cultivated varieties are responsible for the sharp decrease in nutritional value, adding: "...there may be trade-offs between yield and nutrient content." Trade-offs? That's a nice way of saying that varieties have been purposely cultivated to create extra hardy fruits and vegetables that withstand long-distance shipping with minimum damage or spoilage. And you can see the result in the average supermarket: beautiful unbruised fruits and vegetables...with bland flavors and dense textures. The article about the USDA study appears in an online magazine called Natural Foods Merchandiser. And a couple of readers' comments about the article are worth noting. A reader named Cyndi points out another reason why mass-produced garden foods are weak on nutrition and taste: Fertilizers increase water uptake, but not vegetable matter. She advises sticking with heirloom varieties of foods that is, the same varieties found in gardens in 1950. Those varieties didn't ship well, but they were packed with nutrients and had rich, satisfying flavors.
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Another reader, Joanna, participates in a wider strategy to promote nutrient-dense produce: soil remineralization. She's involved with an organization called Remineralize the Earth (remineralize.org), which works with farmers, scientists, retailers and other groups to replenish farm soils with mineral nutrients. Meanwhile, what steps can you take to ensure a nutrient-rich diet? You can use heirloom seeds in mineral-rich soil to grow your own fruits and vegetables. Next best: If you're fortunate enough to have a farmers' market in your area, that's a likely place to find organic heirloom produce. Of course, dietary supplements provide a nutrient insurance plan for millions of people who don't have ready access to nutritious foods. Beyond multivitamins there are a number of supplements designed to naturally boost your nutrient intake. In the February 2007 HSI Members Alert we told you about PomXel a powerful antioxidant formula made from coffee berry and pomegranate extracts. And in May 2008, the Members Alert featured Vital Purples, a supplement blend of 19 whole fruits and vegetables. Every month, HSI members learn about unique alternative health care products in the HSI Members Alert. Find out how you can be among the first to get the lowdown on groundbreaking advances that the mainstream media routinely ignores.
Getting a whiff of french fries as they're cooking is enough to set off a craving in even the strongest-willed healthy eater. But based on some new research, it's hard to say whether it's the fries themselves that make your mouth water -- or one of the other scents researchers have detected within the overall aroma. Apparently, "'whether oven-cooked or fried, the humble [french fry] doesn't smell of just [fries] -- the aroma is much more complex.'" In fact, the research team was able to pinpoint six different smells that layer together to make up what we've all assumed was plain old "french fry." Those scents include butterscotch, cocoa, onion, flowers, cheese, and ironing board (of all things). Of course, imagining eating all of those things may also be a sure-fire way to bust a french fry craving
That little sticker on your tomato is trying to tell you something. I always assumed the stickers on produce were put there for store cashiers so they can type in a numbered code that automatically enters the price of the produce item. But that's just one use for the code.
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According to the website Ideal Bite (idealbite.com), the code also reveals some very useful information * Conventionally grown produce has a four-digit number on the sticker. * Organic produce gets a five-digit number that begins with a 9. * And produce items that are genetically modified also get five digits, but they begin with an 8. Small detail. HUGE difference.
Adding back your body's missing ingredient Q: Like a lot of other people, my New Year's resolution was to lose weight. I started a high-protein, lowcarbohydrate diet earlier this month, and I am losing weight. But I've noticed that my mood has taken a nosedive since I started eating this way. Am I imagining it or could the two things be related? Dr. Wright: You're not imagining it. I'm sure you've heard the phrase "fat and happy." Well, it's not just folklore. The same carbs that make you fat (and contribute to diabetes and other problems) also make you happy. It's simple science: Carbs allow more of the amino acid L-tryptophan to penetrate your brain. The L-tryptophan triggers your brain to make more serotonin, and the serotonin makes you feel happier. It's as simple as that! But if you're following a low-carb diet, it's possible that not enough L-tryptophan will penetrate your brain, and you could wind up depressed. So if you get depressed but don't want to eat more carbs, the solution can be as simple as taking supplemental tryptophan so there's more of it to penetrate the brain. Take either 1,500 milligrams twice daily or, if that makes you drowsy (which is rare but possible), take all 3,000 milligrams at bedtime. It'll pull you out of any highprotein diet depression you may have. Just make sure not to take it when you're eating protein. It's best to take tryptophan with whatever small amount of carbohydrates you do eat. You might also want to take a small quantity of (over-the-counter) lithium, 5 milligrams, twice daily. Lithium "catalyzes" one of the first steps in tryptophan metabolism, moving it more rapidly and effectively down the "metabolic pathways" toward serotonin. And even though low-dose lithium is quite safe, you can make it even safer by including essential fatty acids and vitamin E in your daily program. I always recommend that anyone taking lithium also take a teaspoonful or two of flaxseed oil (or other essential fatty acid) along with 400 IU of vitamin E (as mixed tocopherols) each day.
Vegetables may help slow cognitive decline. Theres just one catch: You have to actually eat them. Surveys show that most Americans dont consume the recommended intake of five servings of vegetables each day. But with a little extra effort to hit near that five-a-day mark, you may help slow cognitive decline. Researchers at the Chicago Health and Aging Project collected dietary intake data from more than 3,700 subjects. Four different tests were used to assess cognitive health. The tests were administered at the beginning
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of the study, again three years later, and again at six years. Results showed that eating nearly three servings of vegetables every day decreased the rate of cognitive decline by 40 percent, compared to people who only ate a single serving each day. Intake of green leafy vegetables was most strongly associated with this benefit, probably due to the higher vitamin E content.
The USDA nutritionists examined more than 100 different kinds of fruits, vegetables, nuts, spices, cereals and other foods. Using an analysis method called the oxygen radical absorbance capacity (ORAC), they were able to detect the lipid soluble (lipophilic) and water soluble (hydrophilic) antioxidant capacities of the food samples. They also singled out certain foods to test the impact from two different processing methods: cooking and peeling. The results weren't altogether surprising: Fruits, vegetables and beans claimed nearly all the spots in the Top 20. We'll start with the lower ten, counting backwards, "Late Night" style: 20. Gala apples 19. Plums 18. Black beans (dried) 17. Russet potatoes (cooked) 16. Black plums 15. Sweet cherries 14. Pecans 13. Granny Smith apples 12. Red delicious apples 11. Strawberries If there's a surprise here, it's that strawberries known for their high antioxidant content just missed the top ten. When I began reading the USDA study, I tried to guess the number one antioxidant food before looking at the list. I guessed "blueberries," and I was close, but not quite on the money. Here's the Top 10: 10. Raspberries 9. Prunes 8. Blackberries 7. Artichokes (cooked) 6. Cranberries 5. Blueberries (cultivated) 4. Pinto beans 3. Red kidney beans 2. Blueberries (wild)
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And the number one antioxidant-rich food: 1. Small red beans (dried) Small red beans! Who knew? The small red bean looks like a kidney bean same color and shape except that it's (you guessed it) smaller. It's sometimes identified as a Mexican red bean, but it's grown only in Washington, Idaho, and Alberta, Canada.
Forskolin
Forskolin reduces urinary tract infections In a letter published online on April 8, 2007 in the journal Nature Medicine, Soman Abraham and his associates at Duke University Medical Center described their finding that an over the counter extract of the Indian coleus plant known as forskolin can significantly reduce urinary tract infections and could enhance the ability of antibiotics to destroy E. coli, the bacteria that cause most bladder infections. The herb is currently an ingredient in some body-building products, and is used to enhance lean body mass.
Forskolin may suppress leukemia progression In the November 2005 issue of the journal Cancer Cell, scientists from Ohio State University identified a new pathway of chronic myelogenous leukemia (CML) progression. Chronic myelogenous leukemia develops when two chromosomes erroneously exchange genetic material during cell division, creating a new gene that produces the cancer-causing enzyme Bcr-Abl. Bcr-Abl turns on cell growth signals, which, when unchecked by phosphatases, result in the abnormal production of white blood cells. The disease is currently treated with the so-called wonder-drug Gleevec which blocks Bcr-Abl activity, but a large number of patients develop resistance to the treatment. Until now, it was unknown how the disease progressed through its well defined stages. Danilo Perrotti, who is an assistant professor in the department of molecular virology, immunology and medical genetics at Ohio State University and colleagues discovered that Bcr-Abl stimulates the protein SET which inhibits the tumor suppressor phosphatase PP2A. The team discovered that in chronic myelogenous leukemia, PP2A suppression only occurs in the final, acute stage of the disease. Acting on previous research findings that showed that forskolin, extracted from the root of the ornamental plant coleus forskohlii, could restore PP2A function, the extract was tested on normal, Gleevec-sensitive and Gleevec-resistant human CML cells. The researchers found that forskolin restored normal PP2A function, while reducing the cancer cells ability to grow by up to 90 percent. It also induced cancer cell death and differentiation while failing to effect normal cells. When forskolin was tested on mice, withdrawal of the compound resulted in the death of some of the animals while others showed signs of
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Bcr-Abl activity, but when forskolin was readministered, Bcr-Abl was blocked. Dr Perotti commented, We believe these are significant findings. We have uncovered a key process that underlies progression in CML and identified an agent that can block it. We also have shown that forskolin can reinstate normal cell functioning, even in Gleevec-resistant cells that do not respond to any treatment currently available.
Formula
Longer telomeres associated with multivitamin use A study conducted by researchers at the National Institutes of Health has provided the first epidemiologic evidence that the use of multivitamins by women is associated with longer telomeres: the protective caps at the ends of chromosomes that shorten with the aging of a cell. The study was reported online on March 11, 2009 in the American Journal of Clinical Nutrition. Telomere length has been proposed as a marker of biological aging. Shorter telomeres have been linked with higher mortality within a given period of time and an increased risk of some chronic diseases. For the current research, Honglei Chen and colleagues evaluated 586 participants aged 35 to 74 in the Sister Study, an ongoing prospective cohort of healthy sisters of breast cancer patients. Dietary questionnaires completed upon enrollment collected information concerning food and nutritional supplement intake. Stored blood samples were analyzed for leukocyte (white blood cell) DNA telomere length.
FOS
Dr. Spreen: I absolutely would be giving probiotics for such a problem, along with any agents that might assist strengthening the intestinal wall, such as FOS (fructo-oligo-saccharides), which helps the good bugs to reestablish, aloe juice, which has a long history of calming bowel problems, essential fatty acids, and digestive enzymes (which are usually under produced in such situations). FOS is a natural fruit and vegetable fiber that promotes the growth of beneficial bacteria.
Fruit
Researchers back cancer-fighting properties of papaya
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Researchers said Tuesday that papaya leaf extract and its tea have dramatic cancer-fighting properties against a broad range of tumors, backing a belief held in a number of folk traditions. University of Florida researcher Nam Dang and colleagues in Japan, in a report published in the Journal of Ethnopharmacology, documented papaya's anticancer effect against tumors of the cervix, breast, liver, lung and pancreas. The researchers used an extract made from dried papaya leaves, and the effects were stronger when cells received larger doses of papaya leaf tea. Dang and the other scientists showed that papaya leaf extract boosts the production of key signaling molecules called Th1-type cytokines, which help regulate the immune system.
Rhubarb shows promise in fighting cancer Rhubarb, especially when cooked, shows potential for killing or preventing cancer cells, researchers at Britain's Sheffield Hallam University said. As with many red vegetables, rhubarb contains cancer-fighting polyphenols, The Daily Telegraph reported Saturday. Baking rhubarb for 20 minutes, as is done with some recipes, increases the concentration of polyphenols, Nikki Jordan-Mahy, a Sheffield biomedical researcher, wrote in a recent issue of the journal Food Chemistry. Oriental medicinal rhubarb has been used in traditional Chinese medicine for thousands of years.
Mango effective in preventing, stopping certain colon, breast cancer cells Mango. If you know little about this fruit, understand this: It's been found to prevent or stop certain colon and breast cancer cells in the lab (see also Texas A&M AgriLife Communications). That's according to a new study by Texas AgriLife Research food scientists, who examined the five varieties most common in the U.S.: Kent, Francine, Ataulfo, Tommy/Atkins and Haden. Though the mango is an ancient fruit heavily consumed in many parts of the world, little has been known about its health aspects. The National Mango Board commissioned a variety of studies with several U.S. researchers to help determine its nutritional value.
The researchers tested cranberries' shelf lives at varying temperatures and humidity levels. They discovered that the ideal combination for storing the berries is a temperature of between 32 and 44 degrees Farenheit and a relative humidity of between 75 and 82 percent. It sounds complicated, but it's actually relatively simple to do: The crisper drawer in most refrigerators offers
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the right temperature range, and keeping a few other vegetables or a dampened cloth in the drawer along with the berries will take care of the humidity requirement. Under these conditions, your cranberries will likely last you at least until Christmas.
If you've got a passion for kiwifruit, your heart may love you for it. Kiwifruit is packed with nutrients, including plenty of vitamins C and E and polyphenols; the antioxidant and anti-inflammatory plant compounds that have been shown to provide cardiovascular benefits. So researchers at the University of Oslo designed a test to evaluate the effect of kiwifruit on heart health. During a 28-day trial, cholesterol, platelet activity and triglyceride levels were measured in healthy volunteers who ate two or three kiwifruits each day. Subjects who ate kiwifruit didn't have any changes in cholesterol levels, but platelet aggregation was reduced by nearly 20 percent, and triglyceride levels were lowered by 15 percent, compared to a group that didn't eat kiwifruits. And an added bonus: A UK research institute has reported that a daily intake of kiwifruit may provide protection from cancer-causing DNA damage, while also stimulating DNA repair.
Researchers at the University of Texas Southwestern Medical Center at Dallas asked 13 volunteers (some with a history of kidney stones and some without) to drink 13 ounces of distilled water three times a day for a week, then switch to orange juice for a week, then to lemonade. They found that orange juice helps prevent kidney stones by increasing citrate levels and decreasing the crystallization of uric acid and calcium oxalate - both key to the formation of kidney stones. Water and lemonade did not. While citrate can be found in other juices such as cranberry and lemonade, chemistry sorts out which juice fights kidney stone formation. With cranberry and lemonade, any positive effects of citrate are counteracted by accompanying hydrogen ions. But with orange and grapefruit juices the citrate is accompanied by a potassium ion, making it beneficial in reducing kidney stone formation. But when it comes right down to it, dont debate cranberry versus orange. Remember that the most important factor in good health is consuming a variety of fresh fruits and vegetables daily. What is a...mandarin orange? If you thought mandarin oranges were only found in cans or served in ambrosia salad, think again. These small, tasty oranges come in several varieties and can be found fresh in many grocery stores. They include clementines, satsumas, and tangors. Some are even marketed as tangerines under the names Dancy, Sunburst, and Murcott. Many varieties, like the clementine, have loose skin that is easily peeled. The oranges are a good source of vitamin C, calcium, and phosphorus.
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Star fruit: Also called a carambola, this fruit was apparently popular among Europeans back in the 1700s but only made it to the New World 75 years ago where they now grow in abundance in Florida. When you cut it into slices, its five-points make it look like a star, which explains its more common name. Everything but the seeds are edible. With a flavor thats a cross between an apple and a grape, the star fruit is a nice addition to salads or you can just eat the slices by themselves. Star fruit contains healthy amounts of vitamins A and C, and potassium. Star fruit are light yellowish-green and are a little bigger than a large kiwi. Kumquats: A winter fruit with a bright orange color that can brighten up a dreary winter day. Compact and bitesized, you can eat kumquats as you would a grape. Just wash them and pop in your mouth. Theyre also nice in salads or as a garnish in drinks. They have a citrus flavor and can be used in any dish that calls for oranges. Kumquats are high in fiber and vitamin C. Asian pears: With the crunchiness of an apple and the flavor of a pear, the Asian pear is the least adventurous on this list, but still a nice change to the soft and mushy Bosc so bountiful through the winter. Asian pears come in two basic colors and two shapes. They can be green/yellow or red/brown and can either be a traditional pear shape or more round, almost like an apple. Pomegranate: Renowned in Greek mythology and cultivated as early as 4,000 years ago in Persia, the pomegranate is a fall favorite (and can be found into the winter in some areas). Granted, it is a bit messy and can stain clothes mercilessly, but the unique sweet taste -- and health benefits -- are worth it. Recent research to identify foods high in antioxidants have brought the pomegranate out to the forefront with its high levels of polyphenols, tannins, and anthocyanins -- all thought to be important parts of our cancer-prevention arsenal. Pomegranates are about the size of a baseball or softball and are usually a deep pink or red color. Ugli fruit: Also known as Uniq Fruit, this fruit tastes a lot better than it looks -- sort of a cross between a tangerine and a grapefruit. And its very easy to peel. You can add it to salads, make a marmalade, or just peel and eat as you would an orange. Theyre also nice for kids since they tend to have fewer seeds than oranges. Ugli fruits are about the size of a baseball or softball and look like an orange or grapefruit, only green (though sometimes they are yellow or even orange).
And to make the math as easy as possible, Dr. Demosthenes Panagiotakos, the lead author of the study, set out this rule of thumb based on the data from his study: For every additional piece of fruit consumed each day, subjects showed a 10 percent reduction in coronary risk. So an apple, a banana, a pear, a peach and half a grapefruit each day will not only deliver plenty of essential vitamins and minerals, but they just might make the daily use of aspirin obsolete. And it's the fiber in fruits - which are unrefined simple carbohydrates - that helps make the sugar in fruit so much healthier than the sugar in refined carbs. That's why, as Dr. Spreen points out, the same healthy benefits are not found in fruit juice, "which is concentrated almost universally, and processed in other ways. It's better to
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eat your fruit, with clean edible skins. That way you've lowered the amount of sugar taken in, along with the fact that the natural fiber is still on board and the sugars are not as concentrated as they would be otherwise." Well, for starters, cranberry juice and other products are rich in vitamins, nutrients, antioxidants - and even substances with antibiotic properties. But by far the most important reason you should be consuming this berry and its extract is this: It can very likely help protect your brain against neuron damage in the event of a stroke.
Functional Foods
What are...functional foods? Any fresh or processed food claiming to prevent disease or promote health beyond supplying basic nutrition is known as a functional food. Food that is fortified with health-promoting additives, such as vitamin-enriched cereals, fall into this category. This list can also include any foods that have a specific claim attached to it, ones that are genetically modified, or processed foods produced from functional food ingredients.
GABA
GABA stands for gamma-aminobutyric acid. It is an amino acid found in the central nervous system that acts as a neurotransmitter to help control the nerve cells from firing too fast. Thanks to this action, GABA helps inhibit electrical signals that cause seizures and spasms.
Galacturonic acid
ProFibe was developed in the early 1970s by Dr. James Cerda, a Florida gastroenterologist who was one of the first to experiment with grapefruit pectin's ability to reduce plaque build up in the arteries. "Dr. Cerda suggests that galacturonic acid is the active principal that cleans out arteries, a main constituent of all food pectins."
Garlic
Q: I'm curious about why garlic leaves such a strong lingering odor on the breath? Dr. Wright: Believe it or not, this reaction is the result of an important, natural detoxification process. It's one of the ways your body excretes some of the volatile compounds found in garlic. And "garlic breath" is just one way that your body is designed to protect itself from the many toxins it's exposed to, whether they're natural or
Health E-Notes through 12/10 unnatural.
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Simply put, detoxification is the efficient removal of chemicals from the body that are likely to cause tissue injury. The body deals with toxins in three ways: 1. Some toxins are stored in fat tissue to later be slowly re-released and broken down by the body over a long period of time. 2. Toxins that are fairly water-soluble can undergo direct elimination via the kidneys, lungs (as is the case with garlic), etc. without further processing by the liver. 3. The primary way that the body deals with outside toxins is to eliminate them via urine, bile, etc. after processing by the liver. Detoxification processing by the liver is called biotransformation. The aim of biotransformation is basically to make a toxin more water- soluble so that it can be more easily excreted/ eliminated in the bile or the urine.
Garlic is good for the heart, as we saw in the recent e-Alert "Garlic To Go" (11/7/07). New research reveals that this spicy vegetable might also be a cancer fighter. When a University of South Australia team assembled the results of a decade of garlic studies, they found substantial evidence that garlic offers protection from colorectal cancer (CRC) development. # Among their findings: A meta-analysis of seven studies showed a 30 percent reduction in the risk of CRC among subjects with a high intake of garlic compared to no garlic intake # Another individual study showed that CRC patients who included aged garlic extract in their diets reduced the size and number of colon adenomas Previous animal research has suggested that the active ingredients of garlic may inhibit cancer development.
You may have heard that garlic provides some heart health benefits especially for management of high blood pressure. But you may have also heard that garlic studies tend to vary widely in their results some showing benefits, others not. New research suggests a reason why those results are varied, and why garlic actually IS a heart healthy dietary choice. Root? Vegetable? Herb? Spice? Ask people what category garlic falls into and you'll probably hear each of those answers at least once but only one is correct. Garlic is a vegetable, in the allium family along with leeks and onions. But garlic has a unique characteristic. When you crush a garlic clove, a cascade of chemicals is released, activating the components of garlic that are believed to provide healthy benefits such as protection against
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bacterial and fungal infections, blood clots, and high blood pressure. Recent laboratory research at the University of Alabama reveals the likely mechanism that makes garlic a heart helper. And according to a HealthDay News report, the UA team began their research just as you might begin making a pungent marinara sauce: They crushed the garlic. The published study (in the Proceedings of the National Academy of Sciences) is a bit weighed down with highly technical chemistry jargon. So I'll do what we laymen do: I'll keep it simple. After exposing human red blood cells to crushed garlic, the UA tests showed that the cells converted garlic-derived components called organic polysulfides into hydrogen sulfide, a molecule that protects blood vessels by reducing inflammation and relaxing vessel walls. Soif hydrogen sulfide helps keep blood vessels elastic and healthy, and garlic works with the body to create hydrogen sulfide, why are some garlic studies inconclusive or show little benefit for the heart? According to David Kraus, Ph.D., the lead UA researcher, if garlic is not prepared properly its benefits are negligible or lost altogether. And the key, apparently, is in the crushing. Dr. Kraus told HealthDay that he and his team not only crushed the garlic used in their study, they allowed about 15 minutes for the resulting chemical cascade to fully take effect. Dr. Kraus also noted that some garlic trials have tested the vegetable as an LDL-lowering agent. Such research is bound to fail, he says, because the trials are looking for garlic activity that he calls "impossible." Another nutrition researcher confirmed this, telling HealthDay that hydrogen sulfide has no effect on cholesterol. Of course, the UA study only gives us an insight into the effects of properly prepared fresh garlic. But according to Simon Mills and Kerry Bone in their textbook on botanical medicine, "Principles and Practice of Phytotherapy," when garlic is dried in powered form at low temperatures, the garlic enzyme allinase and the active compound alliin remain intact, converting to allicin in the digestive tract, which is the same chemical chain of events that follows the crushing of a garlic clove.
Garlic can also be helpful in balancing cholesterol. Even in the mainstream medical community, garlic is understood to be an agent for lowering LDL cholesterol, while some research has shown it to actually raise HDL as well. Garlic supplements are usually unnecessary, says Dr. Rubman. "For most people, cooking regularly with garlic is adequate and helpful."
What it does: Helps prevent and possibly reverse arterial plaque buildup (atherosclerosis), a major risk factor for heart attack and stroke... reduces risk for stomach and colorectal cancers... and acts as a blood thinner to reduce the risk for blood clots. Scientific evidence: In a recent German study, 152 patients with advanced atherosclerosis who took 900 mg daily of garlic powder for four years experienced a 3% decrease in existing arterial plaques in their neck
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(carotid) and thigh (femoral) arteries. Those taking a placebo experienced more than a 15% increase in arterial plaques. Potential side effects: Bad breath and indigestion. Because garlic has a blood-thinning effect, it should not be used if you take aspirin regularly or an anticoagulant drug, such as warfarin (Coumadin). To minimize bleeding risk, ask your doctor about discontinuing garlic supplements at least one week before undergoing elective surgery. Typical dose: One clove of fresh, minced garlic daily, or 200 mg to 300 mg of standardized garlic powder, taken in pill or tablet form, three times daily.
In a recent study, researchers examined the frequency questionnaires of more than 520,000 individuals in 10 European countries for six and a half years. They found that eating lots of fresh garlic and onions (10 grams a day) could lower your risk of developing stomach cancer by 30 percent. This study used data collected from the European Prospective Investigation into Cancer and Nutrition (EPIC). the largest cohort study ever undertaken on the connection between fruit and vegetable intake and the incidence of stomach cancer. And while were talking about garlics cancer-fighting abilities, take a look at the results from another study, conducted by researchers at the University of Rome. They found that water-soluble garlic compounds could possibly halt or slow liver cancer in laboratory experiments. This is noteworthy because although several compounds from garlic have already been tagged as having anticancer properties, including allicin and diallyl disulfide (DADS), they have been shown to kill healthy human cells in addition to cancer cells. Water-soluble extracts, however, appear to be selective to cancer cells. The compounds have a higher bioavailability and appear to have the ability to enter the bloodstream and to reach target organs. Oil-soluble compounds, on the other hand, are highly unstable and break down quickly once ingested. In addition, since the cancer cells used in the experiment were known to be resistant to treatment, researchers say the results of the study suggest that water-soluble garlic extracts may be effective against other forms of cancer as well.
A flavor component of garlic could guard against the carcinogenic chemical PhIP which is produced by meat and eggs cooked at high temperatures. The chemical can cause DNA damage or transform substances in the body into carcinogens when it is biologically active. A component found in garlic, Dially sulfide, may counter this activity.
Fresh garlic can lower blood pressure (as well as improve your heart health in a number of other ways). And fresh onions, like garlic, are also reputed to help thin blood and lower blood pressure.
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Garlic is also an effective blood thinner that may reduce clotting. And Japanese research has shown that two substances in lemon juice - citric acid and lemon polyphenol - may help prevent DVT (deep vein thrombosis) by improving blood circulation. So when your flight attendant offers you something to drink, ask if they have lemonade, or order your drink with a large slice of fresh lemon. Garlic is available in a number of different forms, including capsules, standardized extract and oil. Parsley is reputed to reduce its pungent odor, says Cabrera, although she personally hasn't found that to be the case. However, she does not recommend the odorless versions, which are available in tablet form. They sacrifice volatile oils and thus many healing effects. Cabrera's favorite formulation is simple and to the point -- chopped raw garlic cloves. Mince a clove or two of garlic. Use a teaspoon to put the bits in the back of your mouth, and swallow them whole, like a pill. There is less odor when you don't chew them. The best time to take garlic like this is at night, just before going to bed. If you haven't eaten for several hours, eat a cracker first to prevent any stomach upset. Note: Excess cooking will reduce or remove many of garlic's benefits along with much of the odor. When using garlic to cook, add it at the end to maintain maximum flavor as well as healthful benefits. Cabrera, who takes garlic on a regular basis, deals with sick people every day and hasn't had a cold in three years. She credits this great track record to that magical herb, garlic. Q: I've heard that garlic has a lot of health benefits -- especially in lowering blood pressure and staving off heart disease, both areas in which I need help. But I also have a peptic ulcer and worry that it might be too hard on my stomach. JVW: Garlic's bark is definitely worse than its bite. And in your case, it should be high on your list of supplements. In addition to its well-known effects on blood pressure and heart disease that you mentioned, it could also help you get rid of your peptic ulcer, depending on its cause. One of the most common underlying causes of peptic ulcers is Heliobacter pylori bacteria. Garlic has been shown to inhibit the growth of this bacteria. And according to most sources, it only takes about 5 grams (or the equivalent of two cloves) per day to produce results. And warding off outdoor bugs isn't the only thing garlic is good for. The growing number of internal "bugs" that are resistant to antibiotics is a deadly problem. But garlic contains a compound called allicin, a natural antibiotic that has shown promise in studies against all sorts of infection-causing microorgamisms, including the ones responsible for the common cold. Researchers also suspect that garlic will not be prone to becoming ineffective over time as antibiotics have. This could be due to the fact that it has evolved over many years to be a natural antibiotic, rather than artificially developed in a laboratory without the benefits of Mother Nature's wisdom. Oh, and if you're concerned about "garlic breath," chewing parsley after meals should naturally remove any odor on your breath, or you may want to opt for garlic capsules, which shouldn't cause odor at all.
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Geranium Oil
The misery may also be shortened by a topical application of geranium oil. A case of shingles may last less than 10 days, but its the post-herpetic neuralgia (PHN) that can hang on and cause considerable pain for long periods. In a study published in The American Journal of Medicine, researchers divided 30 adults suffering PHN into four groups. One group received topical treatments of geranium oil, while two groups received a mix of geranium oil and mineral oil (at ratios of 1 to 1 and 1 to 10), and a fourth group received only mineral oil. All of the subjects who received any amount of geranium oil reported pain reduction, and those who received treatments containing 100 percent geranium oil experienced the greatest pain relief. The placebo group reported little or no relief. Some subjects experienced a slight irritation from the geranium oil, but these irritations subsided within an hour or so. Dr. Spreen tells me that hes never heard of using geranium oil to address shingles, but says, I like the idea of anything topical and non-toxic. If theres anything to it, washing the area first with a non-chemical soap, then applying some DMSO before the geranium oil would cause it to absorb deeper into the area (though theres a garlicky taste to put up with for awhile). Conventional treatment for shingles is limited to anti-viral medications that sometimes take days to work, and often dont work at all. And while Theresa and others may find pain relief and faster healing through Dr. Spreens vitamin regimen or by using geranium oil, they should talk to their doctor or naturopathic healthcare professional before beginning any natural or over-the-counter treatments.
Ginger
What it does: Reduces the pain and swelling caused by rheumatoid arthritis and osteoarthritis... helps prevent the nausea and vomiting associated with motion sickness or pregnancy... enhances digestion and circulation... and eases intestinal gas. Scientific evidence: Two clinical studies found that ginger relieved pain and/or swelling in 75% of arthritis patients. Typical dose: Take one to two capsules with meals two to three times daily... or add 10 to 30 drops of the tincture to one ounce of water and drink three to four times daily. For tea, mix one-fourth to one-half teaspoon of powdered ginger (or use a ginger tea bag) with eight ounces of
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boiling water. Steep for 10 to 15 minutes, covered. Drink four ounces up to three times daily. Possible side effects: Ginger can have a blood-thinning effect, so check with your doctor before using it if you take an anticoagulant, such as warfarin (Coumadin). Ginger may cause an upset stomach in people who take larger doses than those described above.
Ginger compound prevents growth of colorectal cancer cells Post-operative nausea and vomiting (PONV) is one of the most common side effects associated with surgical procedures. But studies also show that ginger has an excellent stomach settling effect and can be a great alternative for patients suffering from PONV. You may already know that ginger can treat an upset stomach and calm nausea. But a secret about ginger that is less well known is that in Ayurvedic and traditional Chinese medicine this aromatic root has been used as an anti-inflammatory agent for thousands of years. Now a new study in the journal Osteoarthritis Cartilage confirms what many HSI members have been aware of for sometime: Ginger extract may effectively relieve some types of arthritis pain. Ginger is generally regarded as safe, but it can cause some minor side effects. In the Miami study, patients in the ginger group reported mostly mild gastrointestinal effects like belching, stomach upset, heartburn, and a bad taste in the mouth. The ginger therapy used in this study was a patented formula called EV.EXT 77, which is extracted from dried ginger root and the root of dried galanga (a plant similar to ginger, which is also believed to have antiinflammatory properties). Laboratory tests have shown that one capsule of EV.EXT 77 contains close to one mg of salicylate, the same anti-inflammatory agent found in aspirin. Research has also shown that the extract can inhibit both cyclooxgenase (COX) and lipooxygenase, enzymes that trigger inflammation.
Ginger. Although ginger (Zingiber officinale) is usually is hailed for its ability to settle upset stomachs and prevent motion sickness, it also may indirectly control chronic pain by reducing inflammation. In a Danish study, this herb was especially effective in reducing knee pain when combined with galangal (a fellow member of the ginger family). Use it for general muscle and joint pain, as in arthritis. How it works: Ginger works by lowering the bodys level of pain-inducing prostaglandins. How to take it: A standard dose in pill form is 100 mg three times daily, or up to four cups of ginger tea a day. (Consult your healthcare provider before taking this remedy if you have a bleeding disorder, or if you are taking blood-thinning drugs.)
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Ginkgo Biloba
"I will be 57 in two weeks and today my blood pressure is 110/60. Ginkgo is one of the main reasons for that." Those are great results. But I have two notes to add: 1) Beware taking ginkgo biloba with other drugs to address a heart condition, especially warfarin or aspirin. 2) Another HSI member wrote to warn that ginkgo might prompt adverse reactions in diabetics who take metformin. Ginkgo is one of those very useful botanicals that should be researched before trying, and ideally used under the care of an herbalist or medical professional.
Something here doesn't quite compute. A new study shows that ginkgo biloba does not reduce risk of heart attack or stroke in people over the age of 75. But during the six-year study, about twice as many subjects in the placebo group developed peripheral artery disease (PAD) compared to the ginkgo group. Now that's not proof that ginkgo prevents PAD, but the suggestion is there. And I hope researchers plan to follow up with a longer study because: A) If ginkgo really does help prevent PAD, we need to know more about that, and B) A longer study might show that ginkgo actually does lower risk of heart attack or stroke because risk of both of those events are higher among PAD patients. So I guess the takeaway message might be this: If you're using ginkgo to help support memory, you might -MIGHT -- also be enjoying a reduced risk of PAD. And that's no small thing. If you do take a ginkgo supplement, or if you're considering one, there are three important guidelines to be aware of. Ginkgo Guideline One: Many alternative practitioners recommend a daily dose of 240 mg -- considerably higher than the generally recommended dosage of 120 mg per day. (120 mg was used in the study mentioned above.) Ginkgo Guideline Two: Slight gastrointestinal bleeding is a potential side effect. But this is most commonly seen in ginkgo users who also take drugs (such as aspirin and warfarin) that can cause similar bleeding. Ginkgo Guideline Three: Ginkgo contains a compound called ginkgolic acid. A safe maximum level is 5 ppm. Higher levels may prompt side effects such as headaches and skin irritations. If your ginkgo supplement doesn't note ginkgolic acid content, consider that a red flag.
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Protective effect found for ginkgo against radiation damage A report published in the October 11, 2009 issue of the International Journal of Low Radiation added evidence to a protective effect for Ginkgo biloba against radiation damage. Ginkgo biloba is a tree species whose leaves have been used for centuries in Chinese medicine. Ginkgo leaf extract contains antioxidant compounds called ginkgolides and bilobalides which help scavenge free radicals that attack nearly all components of the cell, including DNA. In their article, Chang-Mo Kang of the Korea Institute of Radiological and Medical Sciences in Taegu and colleagues describe their use of an assay for radiation-induced programmed cell death (apoptosis) to evaluate the protective effect of ginkgo extract against radiation exposure that occurs during accidents or occupational overexposure. In one experiment, white blood cells from human donors aged 18 to 50 were treated with one of four concentrations of ginkgo extract or a 9 percent saline solution before being exposed to gamma rays.
What it does: Improves memory and concentration in people with early-stage senile dementia or Alzheimer's disease, as well as in healthy adults, by increasing blood flow to the brain. May also relieve tinnitus (ringing in the ears), vertigo and altitude sickness, as well as vascular problems such as intermittent claudication, a painful calf condition caused by decreased circulation to the legs. Scientific evidence: An overwhelming majority of ginkgo trials have shown positive results. At least 33 randomized, controlled trials have shown this herb to enhance mental functioning or slow cognitive deterioration in older patients with dementia, while another 13 controlled studies have shown ginkgo to boost memory and cognitive performance in healthy adults. Potential side effects: Stomach upset, headache, rash and/or dizziness. Like garlic, ginkgo should not be taken with aspirin or a prescription blood thinner, such as warfarin. The herb was previously believed to increase the effects of monoamine oxidase inhibitor (MAOI) antidepressants, such as phenelzine (Nardil), but this has been refuted. Typical dose: 120 mg daily. Nearly all positive ginkgo trials have used one of three formulations that are produced in Germany and sold in health-food stores in the US under the brand names Ginkoba by Ginsana/ Pharmaton Natural Health Products... Ginkgold by Nature's Way... and Ginkai by Abkit Inc.
The Ginkgo extract, explains Dr. Stengler, contains flavonoids and terpene lactones, two chemicals that are apparently responsible for its many healthful properties, including its well known anti-inflammatory performance and its powerful antioxidants that mop up disease-causing free radicals that roam the body. Additionally, it can dilate blood vessels, thereby improving blood circulation throughout the body including to the brain, which is why, says Dr. Stengler, some of the most popular uses of Ginkgo have been to treat circulatory disorders and improve memory. The extract also reduces the stickiness of blood platelets, which means that it is useful to prevent blood clotting. Today, research has substantially broadened our knowledge of
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Ginkgos benefits. Dr. Stengler often prescribes it for the following conditions... * Alzheimers disease (AD) and other dementias. Some of the most exciting current research involves Ginkgos impact on early-stage dementia. Studies have shown that it increases cognitive function in elderly people with mild to moderate age-related memory impairment as well as improves some cognitive and social functioning -- seeming to effect about a six-month delay in disease progression, according to some researchers observations. (Unfortunately, Dr. Stengler says that recent studies are likely to disappoint many healthy people over age 60. The research has shown that Ginkgo does not improve normal age-related short-term memory lapses after people reach this age, although it does seem to enhance memory and cognitive functioning in younger healthy people.) * Vision impairment. Ginkgo has been shown to improve several aspects of vision, including early diabetic retinopathy and glaucoma. Diabetic retinopathy can develop in people who have had diabetes for many years as blood flow to the eyes becomes impaired, resulting in blurry vision and other problems. Dr. Stengler says that taking Ginkgo for six months can significantly improve color vision in these patients. For those who have glaucoma of the normal tension type, Ginkgo seems to improve previous damage to the visual field. * Intermittent claudication. This symptom of peripheral artery disease (PAD) causes serious leg pain when PAD patients walk because of decreased blood flow to the legs during exercise. Patients taking Ginkgo were able to walk considerably further pain free than those taking a placebo, says Dr. Stengler, though he cautions that Gingko should supplement walking therapy exercise -- not replace it. * Premenstrual syndrome. When women took Ginkgo starting on the sixteenth day of their cycle and extended it five days into the next cycle, Dr. Stengler says they reported significant relief in breast tenderness and PMS-associated psychological symptoms. Other uses: Again, because of improvements in blood circulation, Ginkgo helps reduce the number of attacks of Raynauds syndrome, erectile dysfunction and eases high blood pressure. Ginkgo has also been helpful for altitude sickness and mild depression. Ginkgo prescription for whatever purpose is generally consistent, from 180 mg to 240 mg daily, says Dr. Stengler. People who weigh less than 150 pounds are often started on the lower dosage, but if after six or eight weeks they dont show clinical improvement, the physician may often increase the dosage at that point. Ginkgo is usually given continuously for a period of time. There are several different types of Ginkgo on the market, but the one that Dr. Stengler recommends is a product standardized to 24% flavone glycosides and 6% terpene lactones. This information will be clearly marked on the label. You may experience side effects from Ginkgo, on occasion. Watch to see if any of these develop, says Dr. Stengler -- gastrointestinal upset, headaches, dizziness, palpitations, constipation or allergic skin reactions. He adds that side effects are generally mild and dosage can be reduced somewhat to see if the side effects fade, as is usually the case. If they do not go away, however, your physician should discontinue the supplement. Also, although the research at this time is still inconclusive, people who are taking blood-thinning medications such as warfarin (Coumadin) or aspirin for blood-thinning purposes... people who take a thiazide-type diuretic for
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high blood pressure... or people who will be having surgery may need to avoid Ginkgo. Check with your doctor if you are taking any drugs or supplements before taking Ginkgo. Ginkgo continues to be the focus of much research today, which means we may be soon finding even more new ways to use this ancient remedy.
In a 2002 ginkgo biloba study conducted in Germany, patients who received 200 mg of ginkgo daily generally reported marked reduction in tinnitus.
Ginkgo biloba is a hardy tree that has been cultivated in Asia for almost 5,000 years. Although the ginkgo leaf has been used for hundreds of years to enhance memory and cognitive function, the concentrated standardized extract as we know it today didnt evolve until the 1960s. Today it is widely used to treat circulation problems, sexual dysfunction, and cerebral disorders, including Alzheimers disease.
If youre thinking of using ginkgo biloba, take special note of this herbs side effects. An HSI member named Susan writes: All of the research about ginkgo sounds terrific, but why do you fail to mention this side effect - heart palpitations? I know of several people who experience this side effect from ginkgo, including myself. According to several reliable sources, heart palpitation is a rare side effect, usually caused by higher doses of ginkgo. Ginkgolic acid may also play a role. As I noted in the e-Alert In Defense of Passion (4/20/06), ginkgo may prompt side effects such as gastrointestinal bleeding, headaches and skin irritations. In most cases, these side effects are caused by ginkgolic acid, a toxic compound. Five ppm (parts per million) is a safe maximum level for this acid, but some supplement manufacturers dont list ginkgolic acid on product labels. Always read content labels carefully and consult a doctor or medical professional before using ginkgo or other herbal supplements. If heart palpitations occur, discuss this with your doctor immediately.
Ginkgo benefits more than the brain A report published in the January-February 2006 issue of the journal Anticancer Research revealed that an extract of Ginkgo biloba reduces the aggressiveness of cancerous tumors in mice. Ginkgo biloba is a tree common to Asia whose leaves have been used to enhance cognitive function.
In a 2002 ginkgo biloba study conducted in Germany, patients who received 200 mg of ginkgo daily generally
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reported marked reduction in tinnitus.
Ginkgo biloba may lower the risk of ovarian cancer. A population-based study of 600 ovarian cancer patients and 640 healthy, matched controls, found that women who took ginkgo supplements for at least six months were shown to have a 60 percent lower risk of the disease. The data showed that ginkgo had a particularly beneficial effect on a particular form of the disease, muncious ovarian cancer, reducing risk by 65 to 70 percent.
First - a quick background check: Ginkgo biloba is the oldest living tree species - possibly as much as 200 million years old - and has been cultivated in Asia for almost 5,000 years. Although the ginkgo leaf was used for many centuries to enhance memory and cognitive function, modern research on the pharmacological value of GBE didn't begin until the late 1950s when it was first concentrated into a standardized extract by German scientists. In 1965 ginkgo biloba as we know it today was introduced to the European market where it has been widely used for more than 30 years to treat circulation problems, sexual dysfunction, and cerebral disorders, including Alzheimer's disease. In 2001, retail sales of ginkgo biloba in America alone totaled $46 million. Q: I have been taking ginko biloba for about a year and I feel like it's helping me. But I'm concerned because I've heard that it could cause sudden bleeding and possibly even a stroke. Is this true? JVW: I have seen these reports as well. They are based on several "case studies" recounting individuals who have had sudden and unexplained bleeding events. The thing is, each one recounts an individual with a myriad of medical issues going on, but the finger keeps getting pointed at the ginko biloba use, rather than any of the other patent medicine possibilities. So it's not that I don't believe these events occurred. But I'm not as quick to make ginko biloba the scapegoat without further scientific study. Now, I'm not going to tell you that it can't happen. Ginko biloba does have a blood thinning effect, and probably should not be taken together with aspirin -- and certainly not with Coumadin. In fact, in several of the case studies where bleeding occurrences have been reported, post-operative patients or patients on various patent medicines were also taking ginko biloba and other supplements and did not tell their doctors -- or their doctors didn't think to ask Ginkgo biloba is the world's longest living species of tree: It can survive for as long as 1,000 years in many cases. With that sort of longevity, how could it NOT have healing properties?
Ginseng
Ginseng is an adaptogen, which means it works through the adrenal glands to help the body adapt to and cope with stresses such as fatigue and anxiety. In a 2007 study, researchers based at the Mayo Clinic recruited more than 280 cancer patients who were all
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expected to live for at least six months. Subjects were divided into four groups to receive three different daily dosage levels of ginseng or placebo for eight weeks. Those in the low-dose ginseng group reported little improvement in fatigue or general well-being compared to the placebo group. Response was better in the group that received 1,000 mg of ginseng daily. But the best response was in the 2,000 mg group. Nearly 30 percent reported moderately better or much better fatigue symptoms, with improvements in vitality and well-being. Talk to your doctor before using ginseng to treat anemia. And while you're on the topic, also ask about vitamin B-12 and folate deficiency. Chemotherapy and radiation therapy deplete your body's store of nutrients. And depletion of these two key nutrients may play an important role in the development of anemia.
The Many Faces of Ginseng Ginseng has been a mainstay in Chinese medicine for 2,000 years and so it is surprising that many people today are perplexed by this herb and its uses. Mostly there is confusion about the different types of ginseng -- there are three -- and people worry that its stimulant properties may make it dangerous. Fortunately, researchers have long studied all three types of ginseng and found many valid claims for their use, explains Mark Stengler, ND. Dr. Stengler says he often uses ginseng in his practice to address in part, fatigue, low libido, weak immunity, type 2 diabetes and memory problems. But he adds that it is definitely important to know which type of ginseng to choose depending on the desired result. Dr. Stengler cautions, however, that pregnant people should avoid ginseng... and those on blood-thinning medications should only take it under a doctor's supervision. Ginseng should also be avoided before surgery. The three types of "ginseng" are Panax schinseng-ginseng (also called Panax ginseng, Chinese ginseng, Asian ginseng, Korean ginseng, Red ginseng and Ren-Shen)... Eleuthero (formal name Eleutherococcus senticosus, though technically not a true ginseng, also known as Siberian ginseng)... and American (formal name Panax quinquefolius L. ). Ginseng is also referred to as "hot" (yang) or "cool" (yin), depending on its particular effects, based on the Chinese medicine philosophy of yin and yang. PANAX SCHINSENG-GINSENG (CHINESE GINSENG) The oldest ginseng is Panax schinseng, used in Chinese medicine to improve sexual function, energy and vitality... help recovery from illness... and slow the aging process. Another species, Panax repens is occasionally found outside of China. In fact, many Chinese herbalists refused to allow younger people access to ginseng, preferring to have them "save" the potency of the medicine for old age, says Dr. Stengler. Both the white and red forms of Panax are from the root, but red is heated through steaming and then dried and is, as the name
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implies, fierier and more potent (yang). Compounds thought to be responsible for many of the therapeutic effects of Panax are ginsenosides, the two most important being Rg1 and Rb1, which have been the focus of intense study. Interestingly, Rg1 has been shown to stimulate brain and central nervous system activity thereby increasing energy and intellectual performance... while Rb1 has been shown to relax brain activity and lower blood pressure. Today millions of people around the world use Panax for the following purposes -- fatigue... immune enhancement, including during chemotherapy and radiation... mental alertness... cardiovascular disease... elevated cholesterol... type 2 diabetes... sexual function... athletic performance enhancement... stress... and anxiety. Dosage: Dr. Stengler recommends using a product that is standardized between 4% to 7% ginsenosides. The standardized extract label will have the words "Panax ginseng C.A. Meyer," referring to a specific type of ginseng and the one used in many studies. Side effects: A high dosage can cause anxiety and insomnia. Do not use in combination with any kind of stimulant including caffeine or take before bedtime. People with high blood pressure and women who have a heavy menstrual flow or fibrocystic breast syndrome should use only under medical direction. ELEUTHERO (SIBERIAN GINSENG) Eleuthero is not a member of Panax genus and so technically not a true ginseng, and its known active constituents are completely different from Chinese ginseng. The ones that have received the most study are a subgroup of saponins (plant chemicals) called eleutherosides. Although there are many of these, studies have focused on eleutherosides B and E, thought to enhance energy. Siberian ginseng also contains polysaccharides, believed to support immune function. Unlike white or red ginseng, Siberian ginseng has a neutral yin/yang compared with other ginsengs. Consequently, many people tolerate it well and use it longer. Siberian ginseng seems to support adrenal gland function and helps cells better utilize oxygen, which promotes energy. Dosage: Most studies have used an alcohol extract at a dosage of 8 to 10 milliliters taken two or three times a day. Dr. Stengler has seen good results with a standardized capsule extract containing 0.4% eleutherosides. Side effects: These are rare, though it may be too stimulating to take late in the day. Also, people with high blood pressure should take under medical supervision, as should those with heart disease. AMERICAN GINSENG Panax quinquefolius L. (meaning five-leafed Panax) is indigenous to North America. Today it is grown commercially, mostly in the US, much of which is exported to China. There are striking similarities between American and Chinese ginseng in their appearance and growth and in their active constituents -- the ginsenosides, known to support adrenal gland function that helps the body better handle stress. However, researchers have found that American ginseng contains much more of the Rb1 group than the more stimulating Rg1 group found in Chinese ginseng and this is believed to give it properties that relax nerves, fatigue and fever and reduce blood pressure and pain. It also helps with digestion. Dosage: American ginseng can be found in either tincture, extract or capsule form and varies as widely in
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potency as Chinese ginseng. Experts in botanical medicine consider powdered root (steeped in boiled water to make tea) the most superior form. American ginseng lowers blood sugar levels. It is best taken with meals, according to Dr. Stengler, and a doctor should monitor blood sugar levels. Side effects: In healthy people, side effects are uncommon... though sensitive people may notice too much stimulation and may need to reduce dosage and avoid using before bedtime. People with high or low blood sugar should be monitored... and, those pregnant or breastfeeding should avoid ginseng. A QUICK GUIDE Ginseng is a very powerful herb and can be helpful for some very challenging conditions. However, because it is so powerful, it is best to use under supervision of a trained professional, especially if you are taking other medications or remedies at the same time. Dr. Stengler outlined the type of ginseng that is most appropriate to specific conditions... * Asthma -- American ginseng * Athletic performance -- Eleuthero or Panax schinseng * Diabetes -- American is best, Panax schinseng is second * Fatigue -- all three are good though Panax schinseng is strongest * Congestive heart disease -- Panax schinseng * Low sex drive -- Panax schinseng * Menopause symptoms, such as hot flashes -- American is best, Panax schinseng is second * Poor memory -- Panax schinseng and Eleuthero * Immune support -- all three though Panax schinseng is more specific to cancer
Reporting in the medical journal, Diabetes, Chun-Su Yuan, M.D., Ph.D., said that a specific substance in ginseng berry extract, called ginsenoside Re, completely normalized blood glucose levels, improved sensitivity to insulin, lowered cholesterol levels, and decreased weight by reducing appetite and increasing activity levels in mice bred to develop diabetes. Oriental ginseng is grown in China and Korea, and has a reputation throughout Asia as the king of all tonics. Its also known as panax ginseng, and this was the type of ginseng used in a recent study conducted by researchers at Northumbria University in Newcastle upon Tyne, UK.
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A battery of tests was devised to evaluate the effects of ginseng intake on 30 healthy young adults. Using computers, each subject took a 10-minute math test. This was followed by the intervention: Either 400 mg of standardized panax ginseng extract, or 200 mg of the same extract or a placebo. Testing resumed one hour later with six additional 10-minute tests. All of the subjects participated in three days of testing. Mental fatigue was self-assessed by each subject throughout the daily test cycle, and blood sugar levels were monitored before treatment, after treatment and again after the daily testing was completed. The results: Subjects in both of the ginseng groups had significant reductions in blood sugar in each of the posttreatment measurements compared to the placebo group. Testing scores in the ginseng group were also higher, and mental fatigue in this group was significantly reduced. The highest test scores were posted by the 200 mg ginseng group. Writing in the July 2005 issue of the Journal of Psychopharmacology, the authors conclude that performance may be enhanced and mental fatigue may be avoided by using moderate doses of ginseng during sustained mental activity. And they add, This effect may be related to the acute gluco-regulatory properties of the extract. Oriental ginseng is just one of three ginseng types. The other two are American ginseng and Siberian ginseng. The latter, however, is not a true ginseng, but still produces many of the same beneficial effects. Red and white ginsengs are both of the Oriental variety. When the root is naturally dried its white, but when processed a certain way the root turns red. Most ginseng products come from cultivation because wild ginseng is increasingly rare. In fact, wild Oriental ginseng sometimes sells for as much as $20,000 per ounce. American ginseng has been used by Native Americans for several centuries, and in addition to boosting immune function and energy, this ginseng variety is also used to help alleviate hot flashes in menopausal women. Ginseng is also reputed to fight the common cold. In a study published in the Journal of the American Geriatric Society last year, researchers enrolled nearly 200 elderly subjects to receive either 200 mg of American ginseng extract or a placebo twice each day during flu season. At the end of the season researchers found that the incidence of laboratory-confirmed influenza was considerably higher in the placebo group than among those treated with American ginseng. They also noted that the treatment was well tolerated. Ginseng is widely regarded as an adaptogen, which means it creates little or no side effects while working through the adrenal glands to help the body adapt to and cope with stresses such as fatigue and anxiety. Other adaptogens include ginkgo biloba, garlic and echinacea. But even though ginseng has a minimal negative impact on the body, you should talk to your doctor or a healthcare professional before beginning a regimen that includes a daily supplement of ginseng.
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Gluccomannan
Riddle: Which herb is effective in treating the seemingly unrelated conditions of constipation, high cholesterol, hepatitis, headache and early stages of colitis? Answer: Gluccomannan. What's that? Unlike some of the high-profile herbs we've come to know, such as ginseng or the wildly popular echinacea, gluccomannan is relatively unknown to most Americans. But it is worth learning about, because gluccomannan is a multi-tasking powerhouse with a wide range of uses. WHAT IT IS Gluccomannan is a natural dietary fiber derived from the konnyaku root, a common plant found in Japan and other parts of Asia. In Japan, konnyaku root has been a staple of the traditional Japanese diet for more than 2,000 years, and is available in all supermarkets in Japan. Typically, konnyaku root is consumed as a fiber-rich vegetable about once a week by most people in that country, says Christine Suzuki, ND, a naturopathic physician and chief operating officer of the Association of Naturopathy of Japan. "It is sold in blocks and can be cooked in stir-frys, or it may be ground into flour and made into noodles. Recently, I've seen it used in desserts," she says. As I've mentioned in several past articles regarding digestion, Daily Health News contributing editor Andrew L. Rubman, ND, prescribes gluccomannan for a variety of conditions, ranging from constipation to headaches. He explains that gluccomannan helps the body in one of its most necessary and often underrated functions -waste elimination. I'm not talking about just maintaining daily bowel movements, but, more importantly, helping the liver act as the end organ of excretion, as well. More often than not in our culture, due to widespread consumption of prescription drugs and poor lifestyle choices, the gastrointestinal system becomes overburdened. Gluccomannan helps eliminate the toxins throughout the body, particularly those that become unstable in the colon, which is why it helps even headaches. Gluccomannan is completely safe and free of side effects for most people. THE MANY USES OF GLUCCOMANNAN Dr. Rubman has prescribed gluccomannan for a wide range of ailments, including... Hepatitis: Gluccomannan is extremely good for problems that, directly or indirectly, involve the liver, or where the liver is part of the mechanism that needs to be treated, says Dr. Rubman. It helps the liver lessen the ill effects of the disease. Constipation: As a natural fiber, gluccomannan is good for all types of bowel irregularity, including irritable
Health E-Notes through 12/10 bowel and the beginnings of colitis.
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High cholesterol: Dr. Rubman believes that as a dietary staple in Japan, konnyaku root might be one of the factors resulting in the typically low serum cholesterol levels (average 155 to 160) of the Japanese population. Headaches: A primary cause of headache is irregular digestion in the large intestine, says Dr. Rubman. Polypharmacy: Gluccomannan helps decrease side effects of taking multiple drugs simultaneously, while potentially increasing the efficacy of drugs, says Dr. Rubman. Note: It is important to take gluccomannan separately from your medications so that it does not conflict with the drug itself
Glucosamine
Q: A few months ago I started taking glucosamine and chrondroitin for my arthritis pain. But as soon as I started taking them my blood pressure went up. When I stopped the glucosamine, my blood pressure returned to a nice 120/80. You might want to warn your readers about this side effect when you suggest these supplements. JVW: Thank you for bringing the possibility of reactions to glucosamine/chondroitin to the attention of other readers. So far, I haven't seen blood pressure elevations with either of these agents, although I usually recommend glucosamine alone. But unusual reactions like this illustrate that it's possible for anyone to react to anything, even completely natural-and usually very safe-substances. It's good that you were alert and spotted your own reaction
Glutamic Acid
Glutamic acid is one of the nonessential amino acids. This building block of protein can be produced by the body so it is not "essential" that we acquire it through dietary sources. However, glutamic acid is found in prostate fluid and may play a supportive role in prostate health. In one study, supplementation with glutamic acid, combined with two other amino acids (alanine and glycine) reduced the symptoms of enlarged prostate gland (benign prostatic hyperplasia) in 45 men. Like other amino acids, food sources of glutamic acid include high-protein plants, eggs, meat, poultry, and fish.
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Glutamine
The BMJ report highlighted the successes of using post- surgical L-glutamine (or simply "glutamine") intravenously to combat toxins and reduce the incidence of pneumonia. Dr. Spreen said, "I'm STUNNED at the comments (and progress) made with intravenous glutamine. I had no idea they'd gone so far at trying such things. It's pretty detailed when you're putting it in an IV and fixing up intestinal mucosae and stimulating the immune system." Dr. Spreen also explained this additional benefit of L- glutamine: "It seems the brain uses glutamic acid almost as well as glucose for energy, and with less stress in doing so. The problem is, it doesn't cross the blood-brain barrier into the brain directly. However, glutamine DOES cross, and then the brain can convert it to the utilizable form and burn it. It makes sense that easy-energy fuel for the body's processes would make everything work better." L-glutamine is one of the precursors of the highly effective antioxidant glutathione, which I've written about many times. Fortunately there are a number of good food sources of L-glutamine, including meats, fresh fruits, and vegetables. L-glutamine supplements are also widely available. Glutamine is one of the nonessential amino acids -- meaning that the body manufactures it internally. It is much more abundant than the rest of the amino acids because it is involved in the most metabolic activities within the body. For example, it can be converted to glucose when your body needs more energy. White blood cells also use glutamine as part of the body's immune response. Generally people are not deficient in glutamine, however, conditions such as fasting, starvation, cirrhosis, and other critical illnesses have been known to decrease the level of this amino acid. As Ive mentioned in previous e-Alerts, l-glutamine helps stimulate the immune system and is one of the precursors of the highly effective antioxidant glutathione. Dietary sources of l-glutamine include meats, fresh fruits and vegetables. L-glutamine supplements are also widely available. Be sure to consult with your doctor or a healthcare professional before starting any new supplement regimen.
Glutathione
In the August 2002 issue of his Nutrition & Healing newsletter, alternative medicine pioneer Jonathan V. Wright, M.D., discussed COPD at length, and stated that nebulized, inhaled glutathione is "the No. 1 natural treatment for COPD in my practice." E-Alert readers will recognize glutathione as the powerful antioxidant and amino acid molecule that I've written about many times. In Dr. Wright's COPD regimen, glutathione is taken via a nebulizer; an apparatus that dispels liquid in a fine mist to be inhaled.
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In a 2005 issue of Health e-Tips, Dr. Wright elaborated: "The best natural treatment for COPD is nebulized, inhaled glutathione, a safe, natural treatment that has helped countless patients with COPD, emphysema, and chronic bronchitis to breathe easier. "A dose of 120-200 milligrams inhaled twice a day is what I usually recommend. Each day's glutathione should be prepared in its own separate vial since it rapidly loses strength when exposed to air. A compounding pharmacist can prepare it for you with a physician's prescription and can usually supply the nebulizer, too." Additional steps in Dr. Wright's COPD regimen include Vitamins C and E, magnesium, zinc, N-acteylcysteine, and lecithin all of which should be administered with the help of an experienced health care professional.
Glutathione is found in every cell of the body (most notably in immune system cells), which is one of the reasons why its antioxidant action is so effective in protecting against disease and repairing damage throughout the body. In addition, glutathione is believed to protect other antioxidants (among them, vitamins C and E), prolonging and enhancing their effectiveness. It also acts directly against certain carcinogenic substances by binding to these toxins and eliminating them through urine or bile. But all of this effectiveness comes at a price. Because when the immune system is taxed (by everything from pollution, to poor diet, infection, radiation, emotional stress, and all types of trauma), stores of glutathione become depleted. Drugs can also take their toll. In fact, acetaminophen has been shown to deplete glutathione stores in the liver. And as if all of that weren't enough, our glutathione levels tend to steadily drop as we grow older. Fortunately there are good food sources that deliver glutathione precursors, including meats and fresh fruits and vegetables. But even with a diet high in the proteins that supply glutathione amino acids, one of those amino acids - cysteine - is more difficult than the others to come by. And that's why N-acetylcysteine (note the "cysteine") is so important as an effective glutathione booster. There's also a natural food component with high concentrations of glutathione precursors (including cysteine) called milk-serum-protein concentrate - more simply known as whey. For those who avoid dairy in their diets, whey will not be an answer. For others, however, the proteins found in milk whey (serum albumin, alpha lactalbumin, and lactoferrin) all contribute to the effectiveness of the glutathione precursors.
Glyconutrients
An HSI member named Kelly writes: "Can you tell me anything about glyconutrients? Anything would be appreciated." There are eight key glyconutrients (sugar compounds) that function individually as building blocks to assemble
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a nearly infinite variety of complex molecules known as glycans, or sugar chains. As I noted in the e-Alert, "Sugar Coated," (12/1/05), glycans play a vital role in nearly every physiological process, including immune system response, tissue regeneration and cell replication. One of the most important functions of glycans is the facilitation of brain functions. For instance, serotonin and other neurotransmitters require glycan receptors in order to bind to the surface of nerve cells. Memory, stress response and other critical brain functions may become debilitated without the adequate assistance of glyconutrient sugar chains. A diet that includes plenty of unprocessed fruits and vegetables will supply your body with many glyconutrients.
Goldenseal
Goldenseal is a member of the buttercup family and is distinguished by its thick, yellow knotted rootstock and its large, rounded leaves. Some of its medicinal uses are as a topical antibiotic and as a digestion aid. As with any natural remedy, you should consult with a physician skilled in herbal medicine before using it.
Gotu Kola
What is...Centella asiatica? Sometimes referred to as Gotu Kola, Centella asiatica is an important botanical taken internally to promote skin health. Its use bolsters the development and maintenance of blood vessels in connective tissue, and boosts the formation of hyaluronic acid, chondroitin, and mucin, while increasing the tensile strength of the dermal layer of the skin. It also stimulates collagen-producing skin cells called fibroblasts and enhances the development of connective tissue.
Gotu kola - helps maintain microvessels in the brain Research shows that gotu kola can help strengthen the skin by promoting the health of fibroblasts. Fibroblasts are the cells in the subcutaneous layers of the skin that weaken and lessen over time, leaving many people with "thin skin" associated with old age.
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Grains
Australian scientist says whole grains help prevent heart disease A healthy diet with the recommended intake of wholegrains could be as potent at combating heart disease as medication, Australia's Commonwealth Scientific and Industrial Research Organization (CSIRO) revealed on Tuesday. Chief research scientist with CSIRO Food Futures National Research Flagship, David Topping said eating wholegrains, such as those found in cereal and bread, was known to reduce the risk of a range of ill health and serious disease. "Published research shows eating two to four serves of wholegrain foods a day can reduce the risk of heart disease by as much as 40 percent - equal to the effect of cholesterol lowering drugs," Topping said in a statement.
Grapes
Or grapes. Because another recent study offers evidence that the flavanoid content of certain grapes may inhibit an enzyme that helps cancer cells multiply. The enzyme goes by the catchy name "topoisomerase II." We'll call it topo2 for short. Previous studies have shown that some cancer cells have topo2 levels hundreds of times higher than levels in normal cells. Based on this evidence, scientists believe that topo2 may be partly responsible for the prolific cell division in some cancers. Likewise, an agent that would inhibit the enzyme might help check cancer cell division. In a recent issue of the Journal of Agriculture and Food Chemistry, researchers at the University of Illinois at Urbana-Champaign (UIUC) report on a laboratory study in which flavonoid-rich extracts from seven different types of red grapes were tested on topo2. Results showed that several specific components of the seven extracts significantly restrained topo2 activity. Most impressive was the discovery that these components appeared to be more effective than either quercetin or resveratrol, two antioxidant flavonoids that are well-known chemopreventive topo2 inhibitors. Further studies will be needed to determine the amount of grapes (or grape juice or wine) that would need to be consumed in order to inhibit topo2 activity and stall cancer cell division.
Grapefruit
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Youve probably heard that grapefruit juice shouldnt be taken with medications because a chemical quirk in the juice boosts the potency of certain drugs, increasing the risk of a dangerous overdose. A recent article in the New York Times reveals how researchers stumbled on the grapefruit juice quirk. In 1989, a Canadian research team was looking for a way to mask the taste of alcohol for a study designed to examine the effects of alcohol on patients who were using a blood pressure drug. Grapefruit juice successfully covered the alcohol taste, but it also significantly raised blood levels of the medication. At first, the medical establishment didnt buy the discovery, but further research has uncovered the mechanism that produces the potency boosting effect. It appears that grapefruit juice impedes an enzyme that plays a key role in metabolizing some drugs. When the effect of the enzyme is derailed, more of a drugs active ingredient reaches the bloodstream. The enzyme - known as CYP 3A4 - may also be affected by apple juice, lime juice and orange juice made from Seville oranges. These juices should also be avoided with cholesterol lowering statin drugs (such as Lipitor), selective serotonin reuptake inhibitors (such as Prozac) and, as mentioned above, drugs that manage blood pressure. Researchers note that the effect grapefruit juice has on specific drugs may vary from patient to patient.
Two grapefruits a day may just keep the dentist away. Scientists in Germany have discovered that the vitamin C in grapefruit can significantly reduce the gum bleeding and inflammation associated with periodontal disease. In this most recent study, volunteers who ate two grapefruits a day for two weeks boosted their vitamin C levels, and researchers theorized that, in doing so, the participants also accelerated their bodys ability to heal and boosted their supply of antioxidants which mop up harmful free radicals. The scientists suggested that the vitamin C is the reason the grapefruit reduced gum bleeding. The study focused on nearly 60 people with periodontitis, some of whom smoked, and nearly all of whom had low blood-levels of vitamin C. In fact, the smokers had nearly 1/3 less vitamin C in their blood than the nonsmokers. After two weeks of eating grapefruit, vitamin C levels were measured again, and although the smokers levels had nearly doubled, they were still much lower than that of the non-smokers. Still, both groups experienced less gum bleeding and less inflammation. But while grapefruit has many fine qualities in addition to its gum-protecting effects, such as its ability to help control insulin levels and enhance digestion, eating tons of it can actually have a corrosive effect on the enamel of teeth, so you may want to look at other sources of vitamin C, like green leafy vegetables.
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Grapefruit Seed Extract

"Citricidal," a natural antibiotic made from an extract of grapefruit seed, was developed from the observation that something in grapefruit (though not in other citrus fruits) keeps bacteria at bay for extended periods of time. Bio/chem Research, of Lakeport, California, has done extensive research on the antibacterial, antiviral, antifungal, and antiparasitic properties of this amazing substance. Paying for approval through the FDA is out of the question, but the extract has been tested against a huge list of pathologic organisms. It is a popular agent for campers to add to water of questionable quality (everyone should carry some for emergencies), and has been used by nutritional therapists for years against yeast. Resistance has not occurred against the substance, and it's even biodegradable. It's just too cheap for the big time - though it's generally available in many health food stores. In previous e-Alerts, HSI Panelist Allan Spreen, M.D., has recommended GSE, which he describes as a "natural antibiotic made from an extract of grapefruit seed, developed from the observation that something in grapefruit (though not in other citrus fruits) keeps bacteria at bay for extended periods of time." HOW TO USE GRAPEFRUIT SEED EXTRACT GSE comes in a number of different forms -- capsules, tablets and liquid concentrate. Medical herbalist Jaime De La Barrera of the Gaia Garden Healing Clinic in Vancouver, British Columbia, says that the liquid concentrate is his favorite formulation because it is so versatile. He cautions, however, that you should never use it at full strength. Always dilute. Applying or ingesting too concentrated of a solution can cause inflammation, indigestion and/or flatulence. De La Barrera recommends GSE liquid concentrate as... Dental rinse. For healthy gums and fresh breath, mix three drops with two or more ounces of water. Rinsing your mouth with a small amount of this mixture for 10 seconds once or twice daily can help to reduce plaque build-up. Throat gargle. For sore throat, mix three drops with three or more ounces of water. Gargle as needed. It is not dangerous to swallow if it is properly diluted. Vaginal rinse. For yeast infections, mix five to 10 drops in six to eight ounces of water. Douche once daily for one week. If an irritation occurs, discontinue use immediately. Facial cleanser. For acne, moisten your face with warm or cool water, apply two to three drops of the liquid concentrate to wet fingertips and gently massage into affected areas. Rinse thoroughly with cool water and pat dry. Wash or skin rinse. For minor skin irritations, mix five to 10 drops with one tablespoon of water. Using a washcloth, apply gently to affected areas twice daily. Cutting board disinfectant. Apply 10 to 20 drops of liquid concentrate to the cutting board and rub in with a wet sponge. Leave on for 30 minutes, then thoroughly rinse. Fruit and vegetable wash. Add 20 drops of liquid concentrate to a 32-ounce pump-spray bottle filled with water. Spritz on produce, then rinse. There also are many commercial products made from grapefruit seed extract, including skin cleansers, shower
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gels, deodorants, foot powders, ear drops and nasal sprays. Look for the liquid concentrate and other GSE products at quality health-food stores, or purchase on-line from Bio/Chem Research at www.nutribiotic.com. Compared with tea tree oil and oregano oil -- two other antimicrobial options -- GSE is generally safer for internal use than oregano oil... and all are fairly comparable for topical use. Pick your favorite scent.
Grapeseed Extract
Grapeseed extract blocks colorectal tumor growth in human cells and animals An article published in the October 18, 2006 issue of the journal Clinical Cancer Research reported the finding of researchers at the University of Colorado Health Sciences Center in Denver that grape seed extract inhibits the growth of human colorectal tumors in cell cultures as well as in mice.
Graviola
In the e-Alert "Drug Company and Cancer Institute Hid Possible Cure for 25 Years" (1/31/01), I first told you about graviola, the small evergreen tree that grows in the tropical areas of North and South America. More than 25 years ago, the National Cancer Institute (NCI) included graviola in a plant-screening program that showed extracts of the leaves and stems of the plant to be effective in attacking and destroying malignant cells. But the results were part of an internal report and were never released to the public. Years later, a major pharmaceutical company began extensive graviola research. They learned that certain extracts of the tree actually seek out, attack, and destroy cancer cells, without harming healthy cells, inducing nausea, or causing hair loss. But the natural extracts of graviola (or any other plant) cannot be patented, and the company struggled unsuccessfully to create a synthetic copy that could be as effective as the cancer-fighting components of graviola. Since then, in vitro research has produced very promising results, with indications that graviola may effectively fight solid breast cancer tumors, as well as prostate, lymphoma, pancreatic, liver and colon cancer. Graviola is one of the most popular topics on the HSI Forum, and in tomorrow's e-Alert I'll feature a few of the many comments from HSI members regarding their experiences using this remarkable botanical.
Gymnema
Q: In one of your past newsletters, I remember reading about controlling diabetes with the herb gymnema. Can
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this be used with children and if so what dosage for what ages? Dr. Wright: We featured gymnema in the "Botanical of the Month" column in the January 2002 issue. While I read just about everything I can get my hands on to stay on top of nutritional therapies, no one knows herbs better than the author of the original article, my friend and colleague, Kerry Bone. So, I passed your question on to him. Here's what Kerry had to say: I've found that gymnema is suitable for use in children, and is particularly valuable in delaying the onset of Type 1 diabetes (where there is sufficient warning of its development). For adults, I recommend taking 4 grams in tablet form two to three times a day, for a total daily dose of 8 to 12 grams. Children should be given a fraction of the adult dose. To figure out how much to give, divide the child's weight in pounds by the number 130. That's the fraction of the adult dose you should use. For example, if the child weighs 65 lbs. then he would receive half the adult dose. But, of course, it's always best to work with a physician skilled in herbal medicine to establish the exact dose and protocol. To locate one in your area, contact the American College for Advancement in Medicine at (800)532-3688 or visit www.acam.org.
Q: I recently read about an herb used for diabetes called gymnema and was wondering if it can be used in children. If so, what dosage for what ages? A: We featured gymnema in the "Botanical of the Month" column in the January 2002 issue of Nutrition & Healing. While I read just about everything I can get my hands on to stay on top of nutritional therapies, no one knows herbs better than the author of the original article, my friend and colleague, Kerry Bone. So, I passed your question on to him. Here's what Kerry had to say: Gymnema works rapidly to remove the taste of the sugar: When you put it in your mouth, taste buds don't detect sweet flavors. So within minutes, eating a cookie tastes like eating a wad of salt and flour -- not very appetizing. It also works quickly to control blood sugar levels, which is why it has been used for over 2,000 years to treat diabetes. Used on its own, it won't drop your blood sugar levels enough to cause hypoglycemia. But, it is important to point out that there is the risk that this could happen if it's used with insulin or anti-diabetic drugs. So in these cases, gymnema should only be taken under professional supervision. Working with my patients, I've found that gymnema is suitable for use in children, and is particularly valuable in delaying the onset of type 1 diabetes (where there is sufficient warning of its development). Children should be given a fraction of the adult dose. To figure out how much to give, divide the child's weight in pounds by the number 130. That's the fraction of the adult dose you should use. For example, if the child weighs 65 lbs. then he would receive half the adult dose. You should be able to find gymnema at your local health food store, and keep in mind that it works best when
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taken about 10 to 15 minutes before meals.
Hachimijiogan
Hachimijiogan, also called Ba-wei-wan, is a Traditional Chinese Medicine herbal formula that is believed to restore the function of old degenerated organs. There are 43 studies in the National Institute of Health database that back up various claims about its efficacy in the treatment of dementia, diabetic oxidative stress, infertility, benign prostatic hyperplasia, and increasing HDL levels while lowering LDL.
Hawthorn
Ask any herbalist what's good for the heart and you'll probably get a one-word answer: hawthorn. For instance noted herbalist Christopher Hobbs writes that he has a special affection for hawthorn because it helped his father strengthen his heart after a heart attack more than two decades ago. Hobbs writes: "The extract of hawthorn can increase blood flow to the heart muscle itself, helping to counteract one of the most common modern causes of death in industrial countries heart attack due to lack of blood flow to the heart." A team of German and U.S. researchers recently tested a hawthorn extract in a trial that included more than 1,440 patients with congestive heart failure. Writing in the European Journal of Heart Failure, the authors note that hawthorn preparations have been used for centuries in Europe, but their use as a complementary treatment, as an "add-on" with drug treatment, has never been studied. Subjects received either 900 mg of hawthorn per day, or a placebo, for two years. Researchers found that the average time to first cardiac event was statistically the same: an average of 620 days for hawthorn, against 606 days for placebo. There was also no statistical difference in mortality rates between the two groups. But one measure stood out. The authors write that hawthorn extract "can potentially reduce the incidence of sudden cardiac death, at least in patients with less compromised left ventricular function." The left ventricle is the lower chamber of the heart that pumps blood to the rest of the body. This function is typically impaired in heart failure patients.
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Last year I told you about a 2003 study in which more than 200 patients with chronic congestive heart failure (CHF) were divided into three groups to receive either 900 mg or 1,800 mg of hawthorn extract daily, or placebo. After 16 weeks, maximum exercise tolerance increased significantly in the high-dose group compared to the other two groups, and heart failure symptoms improved in both of the extract groups, but not the placebo group. In an 18-month follow up assessment, patients who were taking the extract had a 20 percent reduced risk of CHF-related death compared to placebo That study was very likely included in a 2008 meta-analysis of 14 clinical trials in which hawthorn was tested on hundreds of patients. Researchers found that adding hawthorn as a complementary treatment along with conventional CHF treatments, significantly improved exercise tolerance, maximal workload, fatigue, and pressure-heart rate product (an index of cardiac oxygen consumption). Adverse side effects were described as "infrequent, mild, and transient." Talk to your doctor before adding hawthorn to your daily regimen. CHF patients might want to consult with an experienced herbalist to make sure they receive a potent, high- quality hawthorn extract.
Herbs
Wading through the anti-herb coverage Q: I'm a big believer in natural medicine, but I can't help but wonder about the reports that come out saying herbal supplements are useless or dangerous. They always seem to have so much clinical research behind them -- how do I know what's true? Dr. Wright: Not necessarily. I checked in with my friend and regular Nutrition & Healing columnist Kerry Bone to get his take on all the negative hype on herbal supplements. Here's what Kerry had to say: Kerry Bone: The media has been on a search-and-destroy mission lately for any natural substance that threatens to actually help people feel better at a fraction of the cost (not to mention risk) of prescription drugs. But here's a secret the health reporter on the six o'clock news isn't going to tell you: Most of those clinical studies "implicating" herbal extracts as dangerous substances are completely worthless. That's because most of them are in vitro studies, meaning that the substances are combined in test tubes. The phytochemicals in the extract are very strong, and they're applied to and absorbed directly by the cells exposed to them in the test tube. But what happens in the body when someone takes an herb orally is quite different: Some of those phytochemicals are absorbed, but most of them are too large to "squeeze through" the
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intestinal barrier. Others are broken down by stomach acid or your bowel flora. Those are all factors you just can't duplicate in test tubes. The bottom line here is that test tube research on herbal extracts is fraught with difficulties. Basically, just be sure to get all the facts before buying into any of the hype -- positive or negative.
Q: What exactly is a standardized extract? JVW: As the term "standardized extract" typically refers to herbal medicine, I'll let my colleague and regular Nutrition & Healing columnist Kerry Bone field this one. Here is what Kerry has to say: KB: The term "standardized extract" gets thrown around a lot in herbal medicine. But there's actually no set definition for it, so, in many cases, it means different things to different people. Part of the confusion and controversy over the issue is probably due to the fact that there are actually different types of standardized extracts. Based on how they're made, standardized extracts can be classified into three basic types. Galenical-type extracts are the most common form of standardized extract. They're same sort of traditional alcohol-water liquid extracts or tinctures used for centuries by herbalists and naturopaths, but they've just been dried for use in tablets. They are not highly concentrated and generally contain the full spectrum of phytochemicals found in the original herb. Examples include standardized extracts of St. John's wort, devil's claw, horse chestnut, Echinacea, and kava. The second type of standardized extract is a highly concentrated extract. This version is made by a refining process that limits some of the phytochemicals in the extract. The best-known example is Ginkgo biloba extract. The last variety of standardized extract is called a selective phytochemical extract. These are similar to highly concentrated extracts, but in this case a particular phytochemical group is selectively removed from the herb. Essential oils, milk thistle, grape seed extract, evening primrose oil, and turmeric that contains mostly curcumin are good examples of selective phytochemical extracts.
Q: I read your e-letter the other day where you said that most claims against herbal supplements are unfounded. But what about taking herbs in conjunction with other medications? Isn't that dangerous? JVW: Herb-drug interactions can be dangerous, depending on the herb, the drug, and the combination of the two. A few years ago, regular Nutrition & Healing columnist Kerry Bone outlined some basic guidelines for using herbs in conjunction with other medications. Those guidelines are as follows: 1. If you are taking any drug and wish to take herbs as well, it's best to seek the advice of a professional trained
Health E-Notes through 12/10 in herbal therapy.
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2. The following drugs have a narrow therapeutic window (meaning that they can become dangerously toxic or dangerously ineffective with only relatively small changes in their blood concentrations): digoxin, Coumadin, antirejection drugs, many anti-HIV drugs, phenytoin, and phenobarbital. Never take any herbal supplement with these drugs except under professional guidance. 3. If your heart, liver, or kidney function is impaired, if you are elderly, pregnant, if you have received an organ transplant, or if you have a genetic disorder that deranges normal biochemical functions, do not take herbal supplements with drugs except under professional guidance. 4. Never take drugs and herbal supplements at the same time of day. Always separate them by at least an hour, preferably more. 5. If you have any type of serious disease and are being treated with chemical drugs, do not take any herbal supplement except under professional guidance. 6. Stop all herbal supplements about one week prior to surgery. 7. Research any herbal supplement you wish to take to see if there are known (not speculative) herb-drug interactions. Much is known, for example, about St. John's wort, but there is still some speculation. Learn to differentiate between the two. 8. If you believe that an herbal supplement you are taking is causing an interaction, stop taking it and seek professional advice.
High Fructose Corn Syrup (HFCS)

Avoid high-fructose corn syrup, which goes straight to the liver, where it causes an increase in triglycerides, a major risk factor for heart disease.
I hate feeling good about bad news. But I just can't help it. The news? That fructose is more or less the absolute favorite food of cancer cells. It's awful, I know -- fructose is gobbled up in large amounts by Americans in the form of high fructose corn syrup. With so many people eating so much of it each year, this news is downright devastating.
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But as terrible as this news is, it also gives me a glimmer of hope. Hope that the day when HFCS is just a bad memory isn't too far off. I know, I know. This isn't the first time that I've expressed hope that HFCS could soon be a thing of the past. Serious weight gain, liver scarring...really, how much more do we need to find out about this stuff before it's enough to get it out of the grocery store for good? I mean, it's getting pretty ridiculous. Here we have a substance that is CLEARLY harmful, yet food manufacturers remain content to plug up their ears and keep churning out HFCS-laden products. When will they wake up and stop willfully poisoning food? I don't think using the word "poisoning" is taking it too far, either, especially in light of this new study. Researchers at the University of California Los Angeles found that pancreatic cancer cells use fructose to divide and multiply. It's basically a superfood for cancer cells. The American Beverage Association has long argued that sugar is sugar -- and remember those ads cheerfully claiming that HFCS is fine in moderation, just like sugar? Well, sorry, but that line isn't going to work anymore. Cancer cells use fructose and glucose in two different ways. They can live off regular sugar (glucose), but fructose is what fuels their division. The research team responsible for this work now hopes to develop a drug that can stop cancer cells from using fructose. Is it just me, or does that sound totally insane? How about we just stick with getting rid of the stuff? It's not like there's some benefit we'd be missing out on if it disappears.
They say it's natural. They say it's fine in moderation, that it's just like sugar. But the mainstream's claims about high fructose corn syrup (HFCS) have been losing steam as more research reveals the truth behind this sinister sweetener (just check out the archives at www.wrightnewsletter.com for the evidence). All of the news is disturbing. But the most recent study on the ill effects of HFCS is downright chilling. Just yesterday, lead researcher Georgina Coade of the University of Bristol in the U.K. presented her team's findings at the Endocrine Society's annual meeting.
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What they found in a laboratory study of cells from healthy-weight children really should put the final nail in the coffin of HFCS (but we all know it's not going to go down without a MAJOR fight). Because this one's all about our kids. Coade's team found that when fructose is present as children's fat cells mature, those cells become more mature ("fatter") in belly fat. They also found that affected fat cells (both belly and subcutaneous cells) become less sensitive to insulin. The link between abdominal fat and higher risks of developing heart disease and diabetes is no secret. And decreased insulin sensitivity goes hand-in-hand with Type 2 diabetes. So kids who consume a lot of fructose are being more or less set up for a life-long struggle with these diseases. And HFCS is just about EVERYWHERE. I once spent fifteen minutes trying to find a loaf of bread that didn't contain the stuff. I might be starting to sound like a broken record with this HFCS thing. But with obesity and diabetes at a 10year high, something's gotta give. The 2009 National Health Interview Survey (from the Centers for Disease Control) shows that, last year, 28% of U.S. adults aged 20 and over were obese. In 1997, 19.4% of the same group was considered obese. The highest obesity rates were found among adults between 40 and 59 years old. Diabetes rates also rose from 5.1% in 1997 to 9% in 2009. How much longer can we let this go on? Will things just keep getting worse until the majority of the population is on diabetes medication? I'm sure Big Pharma would be fine with that, but we need to stop being complacent and start reclaiming our health. You're already doing so much for yourself by reading these e-Tips. But why not share them with your loved ones? And when it comes to getting HFCS off our shelves, it's all about voting with your dollars. Reading those ingredients lists can be tedious, but it's the only way you're going to find all the places HFCS hides in the supermarket. When you find those hiding places, avoid them like the plague and choose healthier foods for yourself and your family. The food industry is starting to get the message, but there's still a long way to go.
Honey
Why eat local honey? Three reasons. ONE: Taste
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According to Boston beekeeper Mike Graney, large honey producers primarily depend on enormous clover fields. That's why most people only know the taste of clover honey. On his website (eatlocalhoney.com) Mike explains: "In New England, the sheer diversity of flora makes for honey that has a much more complex flavor profile than honey from anywhere else." In fact, as the season progresses, Mike says the taste of his honey changes according to what plants are flowering when the honey is harvested. TWO: Allergy symptom prevention My colleague Maryann has successfully overcome many of the woes of spring and summer allergies by eating local honey. She says: "You're basically building up your system's defenses against allergens in your environment, since you're taking it in after the bees have processed it." Maryann also sent me a Seattle Post-Intelligencer article that just might turn you into a big fan of local honey whether or not you suffer from allergies. Because it brings us to... THREE: Mass produced honey can actually be dangerous According to a five-month Seattle P-I investigation, more than 60 percent of honey consumed in the U.S. is imported. About half of that honey comes from China, but it doesn't take a direct route. A large portion of Chinese honey is sent to other countries in Asia and the South Pacific. There, the country-oforigin is purposely mislabeled before the honey is shipped off to the U.S. and other countries. The idea, obviously, is to give honey producers the impression that the honey is from anywhere but China. This practice is called "honey laundering." And besides being deceptive, it can be dangerous because Chinese honey sometimes contains chloramphenicol, an illegal antibiotic with harsh side effects especially for those who have a sensitivity to the drug. But here's the heart of the problem: When chloramphenicol contamination is discovered, honey producers usually send it back to the importer. The FDA is rarely contacted, so unscrupulous importers are free to simply ship the honey to a different producer, hoping the antibiotic won't be detected on the second pass. An executive for Sue Bee (one of the largest honey packers in the U.S.) told the Seattle P-I that chloramphenicol is detected in honey about once a month. When found, it's sent back to the importer. Bill Allibone, president of Sue Bee, explains that the FDA isn't informed because the company never actually takes ownership of the honey. Allibone: "We're assuming that when we reject a load of honey, they'll return it to the people they purchased it from." When Seattle P-I asked Allibone if his company had an obligation to contact the FDA to help protect
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public health, he said, "It's just not our honey." Last year, U.S. Immigration and Customs Enforcement agents arrested several Chinese importers for smuggling millions of dollars worth of honey into the U.S. That's a good start. But just a start. Andrew Schneider, the author of the Seattle P-I article, adds this note on his website (andrewschneiderinvestigates.com): "This could never happen unless honey packers and sellers in the U.S. were involved." If you can't find local honey in your area, an excellent alternative is raw honey. You can read more about that in the e-Alert "Really Raw" (11/25/09).
Honey -- it's great on toast and to sweeten tea. But to treat wounds? Yes, is the enthusiastic answer from physicians at the University of Bonn Children's Hospital in Germany, who have been using honey since 2002 to treat wounds in pediatric cancer patients. Wound healing is especially difficult for people of any age undergoing cancer treatment -- because as the therapies slow the growth of or kill malignant cells, they also inhibit development of healthy tissue components that help heal wounds. The German pediatric oncologists have described their experience using honey to help heal their patients' wounds as "astonishing." In addition to faster healing, the honey also reduces the unpleasant odor of wounds, and renders the dressings easier and less painful to remove, which is of utmost importance in children. While this study was on cancer patients, there are implications for wound healing of all kinds. NOT LIKE A "SPOONFUL OF SUGAR" Unfortunately, honey used for medical purposes is not what you'll find in your cupboard, and its healing properties are different than those of household honey. Household honey may contain bacterial spores and may therefore do more harm than good in wound care. The honey used in the research is a special blend that comes in two formulations called Medihoney Antibacterial Medical Honey and Medihoney Wound Gel, which were developed a few years ago by an Australian company also named Medihoney. It is irradiated to destroy bacterial spores at the end of the manufacturing process without negative impact on other ingredients and wound care properties. What are additional differences? When making any kind of honey, bees add an enzyme (glucose-oxidase) that triggers constant formation of hydrogen peroxide, a natural antimicrobial substance. But, depending on their own diets, they produce different varieties of the sweet syrup with varying amounts of hydrogen peroxide. Medihoney is a blend of two types of honey -- one of which forms an unusually large amount of hydrogen peroxide... and another called "leptospermum" honey (after a tree of that name found in New Zealand and Australia), which has a strong antibacterial effect. The practice of using Medihoney products to treat wounds is spreading rapidly throughout Europe and Australia, including in hospitals -- and the product has received
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governmental medical approval as a medical device licensed for wound care in both areas. Arne Simon, MD, a pediatrician at the University of Bonn, is leading a group of physicians compiling and documenting Medihoney results. I contacted Dr. Simon for more information about this unusual product, especially for use with non-cancer patients. He told me that Medihoney has been shown to have antibacterial activity against nearly all clinically relevant bacterial causes of wound infection. As its healing properties are strictly local, Dr. Simon cautions that adjuvant systemic antibiotics have to be considered in patients with compromised immunity or additional risk factors for severe systemic infection. Patients who have chronic complicated wounds or severe immunodeficiency should use Medihoney only under the supervision of a wound care specialist. It has few side effects, says Dr. Simon, but he noted that about 5% of adults experience transient pain after administration, and about 2% of people develop local skin reactions (eczema) at the site of application. Both may be reasons to discontinue treatment with medical honey. Consequently, Dr. Simon advises putting Medihoney first on just a small area to test for a reaction. WHAT ABOUT US? Although Medihoney is not yet available to consumers in the US, the company recently applied for FDA approval, so you can expect to see it develop a much higher profile soon. Currently, Medihoney is used in the Middle East battlefields for wound care by US Army physicians. For more information about Medihoney, go to www.medihoney.com. Source(s): Arne Simon, MD, pediatric oncologist and infectious disease specialist, University of Bonn, Germany.
"Please mention that while honey is a perfectly safe substance for adults and children over the age of 2, it should NOT be given to babies and small children (under 2). Honey contains a bacterium that is harmless to humans once our immune systems are fully developed, but this bacterium can be deadly to the under-2 crowd while their immune systems are still developing. Honey in any form, should NEVER be given to anyone under the age of 2.
Horny Goatweed
There's just something about horny goatweed that brings out the maturity level of a 12-year-old in all of us. But I suppose there's something to be said for calling it like it is, and this herb's primary claim to fame has always been as an aphrodisiac and sexual performance booster. A recent study, though, has found that there's more to this herb than its name might suggest. According to researchers from the Chinese University of Hong Kong and the Shanghai University of Chinese Medicine, horny goatweed, technically known as epimedium, may also
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offer significant protection against osteoporosis. The study looked at a group of 85 women randomly assigned to take either an epimedium supplement or a placebo each day. Both groups also took a daily dose of 300 milligrams of calcium. Two years later, the researchers found that the women taking epimedium had better bone mineral density than at the study's outset: Their hip density increased by 1.6 percent and their lower spine density increased by 1.3 percent. The placebo group, on the other hand, experienced decreases in the bone mineral density in both areas: 1.8 percent lower in the hip, and 2.4 percent lower in the spine. The women in the epimedium group also had nearly a 40 percent drop in a specific substance used to measure bone loss. While these results shouldn't steer you away from supplementing with other critical bone-building nutrients like calcium, magnesium, and strontium, it looks like adding a little horny goatweed into the mix might give you an added boost of protection. And if it helps spark your libido a bit in the process, I doubt you'll have (or hear) any complaints. You can find horny goatweed supplements in many natural food stores.
Horse Chestnut
Dr. Wright recommends extract of horse chestnut seed, which has been shown to be effective in reducing swelling and discomfort in patients with circulatory problems associated with varicose veins.
Another herbal therapy that has shown dramatic results in treating varicose veins is horse chestnut extract. A 1996 study involving more than 5,000 patients with CVI (Chronic venous insufficiency) found that horse chestnut extract improved symptoms of swelling and leg heaviness significantly. Horse chestnut extract is also available in most health food stores. Take 600 milligrams per day.
Inositol
Inositol protects DNA from radiation Research reported on November 5, 2007 at the American Association for Cancer Research Centennial Conference on Translational Cancer Medicine indicates that inositol as well as inositol hexaphosphate (IP6) helps protect the bodys genetic material from the damaging effects of ultraviolet B (UVB) and other radiation. University of Maryland School of Medicine professor of pathology Abulkalam M. Shamsuddin, MD reported that these antioxidant nutrients protect the cells DNA from radiation-generated free radicals. In addition to
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providing protection from UVB, inositol could be used to help decrease the side effects of cancer radiation therapy by increasing the treatments potency against malignant cells while protecting those that are healthy.
Intravenous Ascorbic Acid

Intravenous ascorbic acid (IAA) therapy for cancer is a controversial treatment, so its not surprising that doctors who are knowledgeable about administering the treatment may be hard to find. An HSI member named Ken writes: A lady in New Zealand has dramatically slowed the advancement of her cancer by taking large doses of vitamin C. Her doctor is most impressed, but whilst not adverse to the C, is not prepared to give it to her by injection. This lady has asked me whether there is any known contact address for any establishment in NZ, likely to be sympathetic, where she could get the intravenous version. Such a contact could be very useful for others in this neck of the woods. >From my own experience I can tell Ken this: He may have to do some digging. A friend mine whose wife is battling ovarian cancer recently asked if I knew of any doctors in the Baltimore area who he and his wife could talk to about IAA treatments. I started by checking the web site for the American College for Advancement in Medicine (acam.org). The directory on that site is easy to use, but it doesnt pinpoint which doctors might be knowledgeable about IAA. So I made a few calls and found that when you talk to someone affiliated with an alternative medical practice that doesnt offer IAA, theyll usually take a moment to give you the name of a doctor who might. In other words, it may take several calls, but sooner or later youll find someone, and hopefully theyll be nearby. So heres my suggestion for Ken: Go to the web site for the New Zealand Charter of Health Practitioners (Healthcharter.org.nz). Click on Affiliates, then click contact details. Working from this list, Ken can get started on his chain of calls. And, Ken, please give your friend our best wishes and let us know how her case progresses.
Iodine
How important is iodine? "It's responsible for the production of every hormone in your body," writes Dr. Al Sears in an article on the Healthier Talk website. Obviously, there's much more to iodine than just thyroid issues.
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Dr. Sears: "Iodine has anti-bacterial, anti-parasitic, anti-viral, and anti-cancer properties. Without it, you are at risk for cancer of the breast, prostate, ovaries, thyroid, and uterus. "And chances are you're not getting enough. I was reading Dr. David Brownstein's Iodine: Why You Need It, Why You Can't Live Without It. He found that 96% of the patients he treats are deficient. "No, his patients aren't in the third world. They're right here in the U.S. In addition to raising your risk of certain cancers, iodine deficiency can lead to mental retardation, ADHD, infertility, thyroid problems, and goiters. "The good news is it's easy to get more iodine. The best thing you can do is start by adding foods rich in this key mineral to your diet. "One note of caution, though. Don't go to the store and pick up that container with the little girl in the yellow dress holding the purple umbrella. Iodized table salt may have a high amount of iodine, but it's chock full of chemicals. "Your best natural sources of iodine are: * Seaweed * Salmon * Clams * Sardines * Shrimp * Pineapple * Haddock * Eggs * Oysters * Dairy Products "These foods can easily be added to your menu. You won't have any trouble finding most. I get kelp from my local Asian food store. It has 5,350 mcg of iodine in a serving. "You can also take iodized oil capsules and supplements. I recommend getting 150 mcg of iodine daily." This information is offered as a general guideline not one-size-fits-all medical advice. Talk to your doctor before making any changes in your personal health care regimen.
Iodine: All the benefits, none of the stains I just finished reading your article on iodine, "One mineral can help a myriad of conditions from atherosclerosis to COPD to zits," and found it quite well-written and enjoyable. Most of it I knew already, but I did learn a few new facts. My compliments!
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Throughout the article, you mentioned staining as a major issue in topical use. As the mother of a chronically ill child, I have picked up a few tricks through the years, and one of them is removing iodine stains. Rubbing alcohol applied directly to the stained spot on any clothing will cause the stain to disappear completely after laundering, and it's color- safe to boot. It also quite effectively removes iodine from skin, though you obviously wouldn't want to remove it from the area being treated until treatment is complete. Keep the good information coming! Sometimes it can be hard to sort out fact from fable on the internet, but the more fact that is being published increases the odds of people finding it. JVW: Thank you for another tip about removing iodine stains! I hope you've also had a chance to read about iodine and elimination of fibrocystic disease (in the January 2005 issue), and iodine and breast cancer (in the March 2007 issue).
Iron
Our bodies become less efficient at absorbing nutrients as we age. So if you happen to be iron deficient (many are especially women and don't even know it), you may be pondering what to do after reading the e-Alert "IronmanIronmind" (5/27/08), in which HSI Panelist Allan Spreen, M.D., explained why using iron supplements is a bad idea. Step one: Increase your intake of iron-rich foods such as beef liver, chicken, fish, red meat, and pork. Step two: Improve absorbency. Dr. Spreen and an HSI member explain how that might be easily done. If you've ever looked over the HSI Healthier Talk community forums (and I hope you have!), then you've probably read a number of postings by an HSI member named Florence who is quite knowledgeable about alternative healthcare. In response to "IronmanIronmind," Florence writes: "Jenny, one factor that many people don't take into consideration when it comes to iron and the other minerals our body needs is digestive enzymes. "I was iron deficient while pregnant with my son and had to take iron pills and then had to continue them afterwards still with low iron measures. When my son was a few years old I went to a new Dr and he looked at my nails and said that he thought he knew what the problem was. He did a hair analysis and it showed a deficiency pattern in iron, calcium, zinc and I think chromium. I was taking all of these in supplements and had done for years! "As soon as I started on Betaine HCL my iron levels normalized and I could donate blood for the first time. Over the years my iron became low again and I knew it was time to up my dosage of Betaine HCL. It works
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every time! My iron is up and my fingernails grow nicely." Reading Florence's note, I recalled that in a previous e-Alert Dr. Spreen had recommended betaine HCl (betaine hydrochloride) to help improve calcium absorption. So I asked him for his take on Florence's e-mail. Dr. Spreen: "Betaine HCl is supremely underrated, and not just because of its effect on iron. It's needed for adequate break down and utilization of proteins (amino acids), which are applied to both structural, and enzymatic uses within the body. "Proper digestion is vital for absorption of most everything, and most people over 40 (maybe even 30, now that so many people eat sugared, processed, refined junk all the time) are low in both digestive enzymes, and concomitantly stomach acid, which is augmented by betaine hydrochloride (not anhydrous betaine, which is trimethylglycine or TMG, also wonderful stuff but not for digestion) along with pepsin. "VERY commonly people report faster digestion, as well as better nail growth and hair growth. "Yep, Florence is right on!"
But before you reach for the iron supplements, HSI Panelist Allan Spreen, M.D., warns that the wrong type of iron supplement may create problems. Dr. Spreen: "I wouldn't treat anemia with inorganic iron. The mineral is too reactive in the body when it is not insulated from the system by being encased within the heme structure of hemoglobin. Free radical formation from free iron is just too much of a threat." Dietary sources of heme iron are found exclusively in red meat, fish, pork, and poultry, with beef liver and chicken liver having the highest amounts of iron. Dr. Spreen notes that an additional intake of vitamin C can also help the body absorb iron.
Your iron intake could have a profound effect on your head - both above the scalp and below. When Cleveland Clinic researchers reviewed four decades of research and case studies that examined the association between hair loss and iron deficiency, they found a strong link between low levels of the mineral and several of the most common types of hair loss. Although its not a health issue, hair loss is an important personal concern for many men and women. But iron deficiency may have a far more dangerous effect on the gray matter directly below the hairline.
Dr. Spreen says, "The RDA of iron is far too high. Plus, even if you were proven to have anemia I wouldn't treat it with inorganic iron. The mineral is too reactive in the body when it is not insulated from the system by being
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encased within the heme structure of hemoglobin. Free radical formation from free iron is just too much of a threat." Dietary sources of heme iron come exclusively from red meat, fish, pork, and poultry, with beef liver and chicken liver having the highest amounts of iron. An additional intake of vitamin C can also help the body absorb iron. I told her about Dr. Wright's recommendation to women who suffer hair loss: iron. In fact, he's found that iron deficiency (especially in pre-menopausal women) is an often unrecognized cause of hair loss Dr. Wright stresses that you can increase iron intake by adding dried fruits, fish, legumes, meat, molasses, potatoes, dark green leafy vegetables, wheat germ, and whole-grain products to your diet. But you may also need to take an iron supplement. Just make sure that you first have your doctor check to see if you are one of the five million Americans who accumulates iron. If you are, then even the small amounts of iron found in multiple vitamins/ mineral formulas could be dangerous. If you're not, you'll find that iron comes in many different forms and doses. Fortunately, the average doctor knows more about how to prescribe iron than most other nutrients. So odds are you won't need to switch doctors to safely give it a try. Though iron-rich foods and possibly iron supplements may help alleviate deficiency, there may be an even easier way to keep some of the iron you already have. You may be sapping your own body of iron without even knowing it just by drinking coffee. Studies have shown that drinking coffee with a meal reduces iron absorption by 39 percent. Drinking coffee after meals also inhibits iron absorption. But you don't necessarily have to give up coffee altogether (though, in many cases, eliminating caffeine from your diet can help your overall health): drinking it one hour before the meal doesn't seem to affect iron absorption. First of all, iron supplements can interact negatively with some drugs. They can block the absorption of certain antibiotics such as Cipro. If you're taking this drug, Dr. Wright recommends that you separate your dosage of it from any iron-containing supplements you're taking by at least four hours. Iron may also interact with phenothiazines, a class of drugs used to treat schizophrenia and other psychiatric problems. A common side effect of these medications is abnormal repetitive body movements. According to one report, individuals with iron deficiency are more likely to develop those side effects. Iron-deficient individuals are also more prone to experience jitteriness from antidepressant medications. Iron supplements can also interact with some vitamins. For example, vitamin E and iron interfere with one another. Dr. Wright advises his patients to take these supplements at separate meals. If your multi-vitamin contains both these nutrients, some of each is probably inactivated. Large amounts of calcium also reduce iron absorption. In addition, iron supplements inhibit zinc absorption. Finally, iron supplements can be hazardous if you're one of the 5 million Americans who accumulate iron. You can find out if you fall into this group by having your serum ferritin level checked (ask your doctor for details). If you do accumulate iron, then even the small amounts of iron found in a multi-vitamin could be dangerous. Heme iron raises, zinc lowers colon cancer risk The March 3 2004 issue of the Journal of the National Cancer
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Institute published the results of a study which found a positive association between the possible prooxidant heme iron and colon cancer, and a negative association between the antioxidant zinc and the disease. These associations were stronger among consumers of alcohol than among nondrinkers. Heme iron is found in meat and seafood and is better absorbed than nonheme iron, found in plants. Free, not bound iron has been found to cause cancer. Because alcohol disrupts iron homeostasis, it may be responsible for generating free iron, increasing cancer risk. Zinc has known antioxidant qualities, and dysregulation of certain proteins containing zinc is found more often in colon cancers than in the normal colon. In addition, iron can substitute for zinc at a molecular level and may be responsible for some DNA damage. These factors may help to explain the findings of this study. Because meat is a good source of both heme iron and zinc, this may account for the conflicting findings of studies that have examined the relationship of meat consumption to colon cancer. Iron is another trace mineral that is important for maintaining our vim and vigor. Iron combines with protein and copper to make hemoglobin, which transports oxygen in the blood from the lungs to the tissues to maintain basic life functions. Iron builds up the quality of the blood and increases resistance to stress and disease. It is also necessary for the formation of myoglobin which supplies oxygen to muscle cells. When the amount of iron in our system is either deficient or excessive, our health suffers. Knowing your iron levels, and watching for signs of imbalance, should help keep you full of energy. Dietary sources of heme iron come exclusively from red meat, fish, pork, and poultry, with beef liver and chicken liver having the highest amounts of iron. An additional intake of vitamin C can also help the body absorb iron.
Jiaogulan
Jiaogulan, which has been proven to regulate blood pressure
Kava
Q: I recently received your Library of Nutritional Cures. One booklet mentions kava as a good muscle relaxant that might benefit the prostate. However, I read that kava is banned in some countries because it can be hazardous to the liver. I would be interested to know whether you think it is safe. JVW: In a word: Yes. Kava is a wonderful alternative to patent medications that has been safely used by many people to promote relaxation and relieve anxiety. There have been rare cases of liver damage linked to kava consumption, but they likely stem from an allergic reaction, perhaps related to the type of kava extract consumed.
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To be sure, the concerns about this herbal treatment call for more research to be done to ensure the safety of this product. But I have been recommending kava for over a decade without witnessing even on case of liver toxicity. If you use kava, be on the lookout for signs of liver damage such as unexpected fatigue, weakness, loss of appetite, unintentional weight loss, yellowing of the skin or the white part of the eyes. Call your physician if such symptoms appear. Dont use kava long-term unless you are under close, clinical supervision, and caution should be employed if you have any pre-existing liver problems. As always, it is wise to consult with your healthcare advisor before beginning any treatment.
Q: I was recently on a long-awaited vacation in Fiji, and I noticed that the kava tradition is alive and well there. But in Canada, where I am from, it has been banned. I couldn't help but notice that no one in Fiji seemed any worse for wear from their kava use. What do you think? JVW: For those readers who may not be familiar with it, kava is an herb that induces a feeling of well-being, lessens anxiety, induces a relaxed state, and has a mild analgesic effect. For many people, it can be a very good alternative to patented anti-anxiety medications. Here in the States, kava is still available, but that status is tenuous. Since the banning of ephedra and red yeast rice, the natural medicine community isn't feeling particularly optimistic about the fate of herbal therapies in general. The big concern about kava is the potential for liver damage, but that correlation has never been sufficiently proven. In fact, there is no increased incidence of liver disease in the South Pacific among the people who have used kava for generations. And my colleague and regular Nutrition & Healing columnist Kerry Bone tells me that he has never witnessed even one case of hepatotoxicity in all the years he has been recommending this herb to his patients. That being said, anyone who wishes to use kava in place of patented anti-anxiety and anti-depressant medications should still work closely with a natural medicine physician or an herbalist to ensure that you get the right dose and the best results. To find such a physician in your area, see the contact information for AAEM listed above.
Lactoferrin
Lactoferrin. I'm willing to bet that when most people hear the word lactoferrin, they think breast milk. And it's true: breast milk does have a high concentration of this important immune booster. But what you might not know is that all of us have lacteferrin in our blood, and it jumps into action whenever we contract an infection. All of your body's invaders (bacteria, viruses, pathogens, even cancer) require iron to grow. Lactoferrin holds onto that iron, basically cutting off the invader's food supply.
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For prevention, take one 100-mg capsule twice a day. Double the dose if you come down with something.
L-Arginine
Dr. Wright: L-arginine is a very valuable supplement for many purposes. However, people suffering from herpes should avoid it, or, as I mentioned in the article you read, consult their doctor before supplementing with it. The reason for this recommendation is that arginine encourages the growth of the herpes virus.
I've written about L-arginine many times over the past few years. Admittedly, one of its more "attentiongetting" benefits is that it improves erectile dysfunction (ED). But it's also useful for all sorts of vascular diseases since it dilates blood vessels and improves blood flow. There are two types of L-arginine -- "time release" and "regular." Time-release is preferable for urinary problems because, although it has a lower peak, it lasts longer. For men having difficulty urinating, I generally recommend taking 3 g of L-arginine daily in addition to other nutrients and botanicals that help improve prostate health (such as zinc, essential fatty acids, and lycopene). You can find regular L-arginine at most natural food stores. However, time-release L- arginine (sold as a product called Perfusia) is available primarily through compounding pharmacies. To find a compounding pharmacy near you, contact the International Academy of Compounding Pharmacists at (800)927-4227 or visit their website, www.iacprx.org.
L-arginine is a remarkable amino acid that's essential to several systems throughout the body. Among its multipurposes, L-arginine: Facilitates muscle metabolism by reducing body fat while increasing muscle mass Helps regulate the activity of the thymus gland, giving assistance to the immune system Increases insulin in the pancreas Helps repair skin and connective tissue and plays a part in the formation of bone and tendons Neutralizes ammonia in the liver Helps create nitric oxide, an essential compound that helps blood circulation and is important to sexual function for both women and men L-arginine's dietary sources include dairy products, meat, poultry and fish, as well as nuts, rice, whole-wheat, soy and raisins. It can also be taken in supplement form (available in most health food stores), but in an e-Alert I sent you last fall ("A Measure of Comfort" 10/29/02), HSI Panelist Allan Spreen, M.D., offered some important advice, pointing out that any amino acid supplement should not be taken with protein foods because the protein receptor cites are flooded and absorption of the supplement is minimized.
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Clearly, this new research shows us that citrulline and L- arginine are important to heart health and may be helpful supplements for those at risk of cardiovascular disease or immune system disorders. I should add just one word of caution: While L-arginine has been shown to stimulate the immune system in cancer patients, at least one study has concluded that an extremely high intake of L-arginine (30 grams per day) may actually promote cancer cell growth. This is a troubling contradiction that we will continue to research. In the meantime, it's important that anyone fighting cancer should consult his doctor before supplementing with either L-arginine or citrulline. And Dr. Spreen tells me that arginine is one of the best- known stimulants of the formation of growth hormone by the human body. As he pointed out in the e-Alert "Let it Grow" two weeks ago, "The injectable hGH (human growth hormone) is risky, as it causes the body to make less of its own, while arginine is the antithesis of that it causes the body to make more of its own. Growth hormone is a wonderful 'youth agent,' and we make less as we age. The effects of rejuvenating the body (it's skin, muscles, energy, what-have- you) apparently have been shown to extend to the immune system also." "For serious users I go with 1000 milligrams twice/day to three times/day between meals, and I've found that most of the amino supplements work better with some degree of exercise." Arginine is a nonessential amino acid that has multiple functions in the body. It stimulates immune function and promotes the secretion of the hormones glucagon, insulin and growth hormone. It also helps increase protein synthesis for cell building. Body builders, and those who have open wounds that are healing might also want to increase their intake of this amino acid. However, people with any type of herpes virus, such as shingles, should pay close attention to their arginine levels, since it actually supports the virus' growth. Increasing levels of another amino acid, lysine, can help combat this problem.
L-arginine is an amino acid thats been shown to reduce inflammation, repair skin and connective tissue, and regulate the thymus gland. L-arginine is also a precursor of nitric oxide, an essential compound and neurotransmitter that stimulates secretion of insulin and promotes blood circulation by dilating vessels.
In both human and animal studies, L-arginine has been shown to improve overall heart health, including angina, blood pressure, inflammation (swelling), plaque formation, and blood vessel dilation. L-arginine may also help to lower body fat, increase muscle mass, regulate insulin, support liver function, stimulate the thymus and boost overall immunity. And, if you're really sharp, you probably remember reading that arginine is also a precursor to nitric oxide which can help dilate blood vessels and-in turn-enhance sexual function!
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Lecithin
Lecithin is a naturally occurring phospholipid that is required by every single cell in your body. Cell membranes, which handle the flow of nutrients in and out of the cell, are composed largely of lecithin. Eggs are one of the richest food sources of lecithin, and this nutrient is partly responsible for rescuing the reputation of the egg. Scientists at Kansas State University were the first to publish evidence that lecithin actually reduces the absorption of cholesterol, allaying the widespread fear that eating eggs would drive you to near- fatal levels of "heart-killing" cholesterol. The truth is that lecithin is one of the things that makes eggs so worth eating for your good health. This finding also put lecithin on the map as a cholesterol-busting element of any heart smart diet.
Lemonade
Another study out of Japan claims that two substances in lemon juice -- citric acid and lemon polyphenol -- can lower the chance of blood clotting and help regulate blood circulation. Since DVT is most problematic during long flights, the researchers recommended that travelers drink lemon juice at least once every five hours to cut the risk of developing a clot.
A recent WebMD Medical News article explains that the natural citrate in lemon juice is exactly what helps prevent certain salts from forming kidney stones. Potassium citrate does the same thing, but some patients can avoid using this drug by upping their lemonade intake.
Liccorice
Q: After doing quite a bit of research, I decided to try natural licorice for my ulcer symptoms. It has definitely helped, but there is one thing that concerns me: The package I picked up from my local health food store was labeled "all-natural, no added sugar" but the licorice still tastes a bit sweet. Not as sweet as candy, but I'm just skeptical about the "no sugar added" claim. But before I call the company to complain, can you tell me if pure licorice has any sweetness to it? Dr. Wright: While I can't say for certain, if the product packaging doesn't list sugar or any sugar derivatives, the sweetness is probably not due to sugar. As much as 6 percent of licorice root consists of an intensely sweet steroid-like compound known as glycyrrhizin (or glycyrrhizinic acid). As a matter of fact, glycerrhizin is actually the active compound in licorice that is responsible for its ulcer-healing abilities.
What is...DGL licorice?
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DGL stands for de-glycyrrhizinated licorice. Licorice contains a naturally occurring substance known as glycyrrhizin, which has been shown to increase blood pressure and water retention. DGL licorice has had the glycyrrhizin removed.
Q: We are parents of a 43-year-old son who has Addisons disease. He is currently taking steroids. Is there anything else that will help? JVW: Eating licorice can help your son by controlling the mineral imbalance associated with the disease. An enzyme in licorice helps prevent the loss of excess sodium by increasing the cortisol level of the kidneys. Although there are steroid-like compounds in licorice, he will still need the benefit of cortisone, the main treatment for this disorder. Research has shown that some patients with the disease actually crave licorice, a sign that the body understands what it needs to heal itself.
L-carnitine
It sounds almost too good to be true, but for those enjoying advanced years and for patients with type 2 diabetes, this amino acid supplement is a serious multi-tasker. In previous e-Alerts I've told you about studies that reveal these remarkable l-carnitine benefits: * Improves physical and mental fatigue * Helps maintain muscle strength * Raises levels of enzymes needed to metabolize carbohydrates * Delivers omega-3 fatty acids to cell mitochondria * Sharpens cognitive function * Helps protect cells from damage especially heart cells And now, new evidence reveals four more ways l-carnitine improves heart health for type 2 diabetics. In the e-Alert "Go Ahead, Make My Day" (12/1/08), I told you how recent research is finally catching up with the work of the late Dr. Brian Leibovitz who wrote the first book on l-carnitine more than 20 years ago. I think Dr. Leibovitz would be very happy about this new study from Italy, just published in the American Journal of Clinical Nutrition. The Italian team recruited 81 type 2 diabetics who were randomly divided into two groups to receive either two grams of l-carnitine daily or a placebo for three months. The objective: To assess the effects of l-carnitine on oxidation of LDL cholesterol. Type 2 diabetes patients are known to suffer from high oxidative stress, which is the true culprit of cholesterol's link to heart disease.
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Results: * Decrease in oxidized LDL levels was five times greater in the l-carnitine group compared to placebo * Decrease in LDL levels was significantly greater in the l-carnitine group * General oxidative stress was considerably lowered in the l-carnitine group * Triclyceride levels were also lowered in the l-carnitine group The good news: Your body produces a natural supply of l-carnitine. The bad news: That supply decreases as we age. The good news: L-carnitine levels can be enhanced by dietary sources such as meat, chicken, fish, and dairy products. The bad news: Your body only absorbs about a quarter of l-carnitine supplied by food. So if you talk to your doctor and you decide that an l-carnitine supplement might be beneficial, keep this tip in mind from HSI Panelist Allan Spreen, M.D.: Don't take l- carnitine (or any other amino compound supplement) with a high-protein meal. Dr. Spreen: "There are a limited number of receptors for protein substances (protein foods are composed of amino acids), so the supplement you paid good money for will be 'diluted' by the presence of other proteinaceous substances in the digestive neighborhood. That is not true of most other supplements, which should be taken with food."
Amino acids? Not very glamorous. But maybe we can add a little sizzle to a discussion of one key amino acid this way: If amino acids were movie stars, l-carnitine would be Clint Eastwood the epitome of ageing well and vigorously.
A little background: L-carnitine, produced in the kidneys and liver, delivers fatty acids to cell mitochondria, helps protect cells (especially heart cells) by scavenging free radicals, raises the levels of certain enzymes needed to metabolize carbohydrates, burns fat, and helps boost energy and muscle strength. All of this is well known. And yet, here's a recent headline from NutraIngredients-USA: "Science Builds for LCarnitine and Muscle Ageing" Builds? The science has already been built. HSI Panelist Allan Spreen, M.D., sent me the NutraIngredients item with this note: "My good friend, the late Dr. Brian Leibovitz (PhD in biochemistry), wrote the first book on l- carnitine and proclaimed the very same
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muscle benefit years ago. Good thing science is now catching up! "His book was published way back when it wasn't even called l-carnitine (vitamin B[T]). That was back in 1984, when it really was mostly animal studies (he got involved as its use began in humans for exercise). He also was one of the original formulators for TwinLab, and editor of the superb 'Journal of Optimal Nutrition' for years. "He was cutting edge, and was incensed by the patenting of acetyl-l-carnitine, making a more expensive form (for profit), especially since he felt it was not handled within the body like l-carnitine." In the most recent l-carnitine study, French researchers found that supplementation with the amino acid successfully restored youthful levels in elderly rats. (As with rats, human l-carnitine levels also tend to drop with the passing years.) NutraIngredients-USA notes that if such results can be duplicated in future studies, supplementation with lcarnitine "may find a role in supporting healthy ageing." As Dr. Spreen pointed out, that prediction would be right on the moneyin 1980. In the e-Alert "Many Years from Now" (1/21/08), I told you about a study in which Italian researchers examined the effects of l-carnitine supplementation on more than 60 subjects. Each subject was at least 100 years old and experienced fatigue. After six months of supplementing with either two grams of l-carnitine daily or a placebo, researchers found that physical and mental fatigue were significantly improved in the l-carnitine group compared to placebo. In addition, l-carnitine improved cognitive function, increased muscle mass, and lowered fat mass. And centenarians aren't the only ones who might benefit from l-carnitine therapy. In the e-Alert "Need a Lift?" (1/29/07), I looked at a study that examined the effects of several different dosage levels of L-carnitine on cancer patients who experienced moderate to severe fatigue. Overall, fatigue and depression improved considerably in subjects who took L-carnitine, while sleep problems were also alleviated. The most pronounced results were found among subjects who received the highest doses three grams per day. Even at these higher doses, the supplements were well tolerated. The body doesn't produce high levels of l-carnitine, but those levels can be enhanced by dietary sources such as meat, chicken, fish, and dairy products. Unfortunately, the body only absorbs about a quarter of l-carnitine supplied by food.
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Talk to your doctor before supplementing with l-carnitine.
L-cysteine
Cysteine recommended for digestive tract cancer prevention Researchers at the University of Helsinki in Finland have suggested the addition of the amino acid L-cysteine to tablets and chewing gum to help prevent upper digestive tract cancers. Cysteine can help protect against mouth, pharynx and esophageal cancers due to its ability to neutralize the effects of acetaldehyde, a compound formed when people drink alcohol or smoke. Smoking and drinking is believed to be responsible for up to 80 percent of upper digestive tract cancers.
Lignans
Lignans are phytoestrogens with a chemical makeup similar to human estrogen. Although lignans are found in flaxseed, there is one note of caution you should be aware of: The lignans in flaxseed are concentrated in the outer shell of the seeds. So when the seeds are refined into oil, only a trace of the lignans ends up in the finished product. This process dramatically increases the concentration of alpha-linolenic acid or ALA. Men who have an elevated risk of prostate cancer should avoid large quantities of ALA because it can potentially increase the risk of developing prostate cancer. Men in this category should not consume flaxseed oil. Although the whole flaxseed does contain some ALA, the quantity is generally considered too low to be harmful.
Now a study from Sweden says that a diet rich in plant-based estrogens called lignans could reduce prostate cancer risk by 26 percent. The study compared the dietary intake of lignans in 1,499 men with prostate cancer to the lignan intake of 1,130 healthy men. The researchers evaluated the information based on food frequency questionnaires and blood samples taken from some of the subjects to measure levels of serum enterolactone, a metabolite of lignans. They found a significant relationship between high blood levels of enterolactone and reduced prostate cancer risk. Lignans are found in flaxseed, linseed, sunflower seeds, peanuts, beans, soy, berries, and broccoli (which also doubles as a cruciferous vegetable).
Lithium
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Q: I recently subscribed to Nutrition & Healing and was surprised to see that you recommend lithium as something that everyone should take on a daily basis. I thought lithium was something that was only used in severe mental disorders. Also, isn't it rather dangerous? JVW: Most people only know lithium as something used to control manic-depression. And, at high doses it is very effective for this purpose. Someone with a bipolar disorder may take as much as 900-1,800 milligrams a day of lithium carbonate. At these levels, lithium is only available with a prescription, and patients must be monitored closely to guard against overdose and toxicity. However, taking lithium as a brain-boosting supplement doesn't require nearly that high of a dose. For over 30 years, I've been recommending low doses in the range of 10 to 20 milligrams from lithium aspartate or lithium orotate daily. For the first few years, I monitored my patients' blood levels very closely, but when I never found any problems at these doses, I decided such testing was unnecessary. I do advise my patients to take extra quantities of essential fatty acids when they add a lithium supplement to their routine, however, just to be on the safe side. Still, it is always a good idea to work with a natural medicine physician when starting something new -- they may also be able to help you locate the low dose capsules or tablets to begin with. You can contact the American College for Advancement in Medicine (949-583-7666; www.acam.org) to find a skilled natural physician near you.
When it does make headlines, it's usually an article like the one I just read: "Lithium cuts suicide risk in recurrent depression". While lithium is extremely effective for treating mental conditions like bipolar disorder and severe depression, those are hardly this mineral's only uses. It can help all sorts of conditions you wouldn't expect, including cluster headaches, gout, dermatitis, and even Alzheimer's disease. Buildup of a substance called beta-amyloid protein is one of the hallmarks of Alzheimer's disease: the more beta-amyloid protein, the worse the Alzheimer's becomes. But researchers have reported that lithium inhibits the secretion of beta-amyloid protein, and that it prevents damage caused by this substance once it has been formed. And even if you're not battling Alzheimer's, lithium can help keep your brain operating at peak performance. In fact, Dr. Wright considers this mineral to be one of the most important anti-aging nutrients for human brains. And in true "practice-what-you-preach" form, he takes a low-dose lithium supplement every day. To get lithium's general brain anti-aging benefits, Dr. Wright typically recommends taking 10 to 20 milligrams of lithium aspartate or lithium orotate daily. While the high doses of lithium used to treat mental illness are only available by prescription, low-dose lithium is available from some natural food stores and compounding pharmacies. If you can't find it locally, it's also available through the Tahoma Clinic Dispensary.
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To read more about lithium's other health benefits, refer back to the September 2003 issue of Nutrition & Healing. Subscribers can download this issue for free by visiting www.wrightnewsletter.com and logging on with the username and password listed on page 8 of your most recent issue.
Liv-52
More than 50 years ago, an herbal formula called Liv-52, which is derived from traditional avuryedic treatments, was first marketed as a liver support product. Over the decades, many studies have demonstrated the effectiveness of Liv-52. But this new research (from the Institute of Medicinal Plants (IMP) in Tehran, Iran) may be the best-designed clinical trial of Liv-52 yet published according to Healthnotes Newswire. Researchers randomly assigned Liv-52 or placebo to 36 patients with cirrhosis of the liver. During the sixmonth trial period the IMP team monitored liver function with several methods, including the measurement of various enzymes that mark liver damage, and analysis of ascites (excess fluid in the space between the two membranes that line the abdominal cavity). Results showed no significant changes in the placebo group. In the Liv-52 group, however, cirrhosis markers were lowered considerably. No adverse side effects were reported. Writing in the journal Phytomedicine, the researchers stated: This protective effect of Liv-52 can be attributed to the diuretic, anti-inflammatory, anti-oxidative, and immunomodulating properties of the component herbs. Some of the herbs in Liv-52 are believed to boost levels of glutathione, an antioxidant that provides excellent liver support. Liv-52 can be found at health stores and through a number of sites on the Internet, but those who have hepatitis C, cirrhosis or other serious liver problems should talk with their doctors before using Liv-52.
L-Theanine
Japanese research using human subjects revealed that L-theanine crosses the blood-brain barrier and induces chemical changes in the brain that reduce the sensation of stress. Approximately 30 minutes after its ingested, L-theanine stimulates production of alpha waves, which prompt a feeling of being both alert and deeply relaxed. L-theanine also plays a role in the production of gamma aminobutryic acid (GABA), a neurotransmitter that limits nerve cell activity in those areas of the brain associated with anxiety. L-theanine can be found in supplement stores and through Internet sources. But be sure to talk to your doctor before adding L-theanine or any new supplement to your regimen.
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In fact, on average, those who drank at least 8.5 milliliters (less than half a cup) of green tea each day, had a reduced breast cancer risk of nearly 30 percent. Those who consumed more than 8.5 milliliters reduced their risk even more. This benefit was found only with green tea consumption. Women who regularly drank black tea didn't reduce their breast cancer risk. Green tea extract may prevent breast cancer cells from manufacturing the new blood vessels necessary to promote cancer cell growth. Amino acid L-theanine (found in both green and black tea) may prompt the liver to secrete interferon - an important compound that helps the body fight an assortment of infections: viral, parasitic, fungal, and bacteria. And as an added bonus, Japanese research has shown that Ltheanine may also relieve stress. So here are two very simple preventive measures - moderate exercise and a small amount of green tea intake - that most of us could easily incorporate into our daily habits to significantly decrease our risk of breast cancer.
L-Tyrosine
Natural allergy therapy Dr. Wright wrote about several years ago, which consists of taking the amino acid Ltyrosine along with something I'm already taking (and you might be too): a vitamin B complex. In cases of mild allergy, symptoms were usually relieved after taking one to three tablets, four times daily. That's a total daily dosage of 800-2,400 milligrams of L-Tyrosine, 10-30 milligrams of vitamin B6, and 40-120 milligrams of niacinamide. In the more severe cases, as many as six tablets, four to six times daily were needed to control symptoms, but these nutrients are very safe and no side effects of any type were reported -- even at the high doses used to treat severe allergies.
Lutein
Lutein has been shown to support good vision and helps prevent age related macular degeneration. Good sources of lutein include spinach, eggs, broccoli, carrots, tomatoes, oranges, lettuce and celery.
Luteolin
Luteolin may help prevent memory loss Rodney Johnson and his associates at the University of Illinois report in the October, 2010 issue of the Journal
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of Nutrition that the flavonoid luteolin helped reduce inflammation in the brains of aged mice, which restored memory to levels observed in younger animals. Luteolin is found in carrots, rosemary, celery and other foods. The study's findings could have applications for treating memory loss in older humans. The current research, funded by the National Institutes of Health, examined luteolin's effect in immune cells in the brain known as microglial cells, which produce inflammatory signaling molecules in response to infection. We found previously that during normal aging, microglial cells become dysregulated and begin producing excessive levels of inflammatory cytokines, explained Dr Johnson, who is the director of the University of Illinois Division of Nutritional Sciences. We think this contributes to cognitive aging and is a predisposing factor for the development of neurodegenerative diseases.
Lycopene
Lycopene is a red pigment found predominantly in tomatoes and some other fruits that gives them their color. Lycopene has been found to significantly reduce the risk of prostate cancer.
The richest dietary source of lycopene is tomatoes, and absorbency of this important antioxidant is increased when tomatoes are served warm with a source of fat, such as cheese or meat. Studies have shown that lycopene may also offer protection against breast cancer, prostate cancer, and heart disease.
Many fruits and vegetables are abundant in the two carotenoids, which play a role in the prevention of cancer, heart disease and high blood pressure. And lycopene (found mostly in tomatoes and watermelon) is a powerful antioxidant that promotes heart health and has been shown to reduce the risk of prostate cancer.
In a dietary study of 8,000 Italians, those who reported eating pizza regularly were almost 60 percent less likely to develop esophageal cancer than those who somehow make it through their days without a slice. Pizza eaters were also 26 percent less likely to develop colon cancer. Tomatoes contain a phytochemical called lycopene, a potent antioxidant that has already been shown to offer cancer fighting benefits, as well as protection from heart disease. One of the interesting characteristics of lycopene is that it appears to be better absorbed when it's heated, and eating it with fats further helps the absorption. First: Tomatoes provide the best natural source of lycopene, but the benefits you receive from tomatoes may depend on how they're prepared. According to research from Cornell University, the body absorbs lycopene more efficiently (and benefits from a higher antioxidant activity) when tomatoes are cooked, as opposed to eating them raw.
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One final note about lycopene: You'll probably get higher antioxidant protection from the lycopene in tomatoes than from a lycopene supplement. According to a study published in the journal Oral Oncology, the lycopene in tomatoes may reduce the symptoms of oral leukoplakia, a lesion that develops on the tongue or inside the cheek, and can lead to cancer. Vitamin E boosts lycopene's inhibition of prostate tumor growth. At a Symposium on Molecular Targets and Cancer Therapeutics sponsored by the European Organisation for Research and Treatment of Cancer, the National Cancer Institute, and the American Association for Cancer Research held in Geneva was the site of a presentation on September 30 2004 by Dr. Jacqueline Limpens of the Erasmus Medical Center in Rotterdam, Netherlands which confirmed the inhibitory effect of lycopene on prostate tumors and revealed that vitamin E may enhance that effect. Lycopene is a carotenoid found in tomatoes and other fruits. Epidemiologic studies have established an inverse association between lycopene intake and prostate cancer risk. High dietary lycopene associated with lower risk of pancreatic cancer A study published in the March 2005 issue of the Journal of Nutrition (http://www.nutrition.org/) found a greater intake of lycopene by men associated with a reduction in the risk of pancreatic cancer. Lycopene is a carotenoid found in tomatoes and other fruits and vegetables that has shown evidence of providing a protective effect against prostate and breast cancer. The current study is the first epidemiologic study to assess the role of carotenoid intake from diet in relation to the risk of pancreatic cancer.
Lysine
Lysine is an essential amino acid that is required for making carnitine, and is also involved in the manufacturing of collagen and elastin. It appears to also help the body absorb and conserve calcium. It is perhaps best known for its ability to interfere with the replication of the herpes virus, making it the preferred remedy for cold sores and genital herpes. In general, lysine supplementation is generally not needed as it is readily available in numerous foods, although it has been used to increase calcium absorption and may be found to have a role in the prevention and treatment of osteoporosis. High doses of lysine, however, have been known to elevate cholesterol levels and increase the risk of gallstones, so the duration and doses of lysine should be monitored by a nutritionally oriented physician.
Macadamia nut
Q: All I ever hear about is how good olive oil is for you. But I have to admit: I'm just not that fond of the flavor.
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Are there any other healthy oils I could use instead? JVW: What makes olive oil such an appealing choice for many people is that it doesn't oxidize as easily as other cooking oils when subjected to heat. It also has a high antioxidant content, which helps fight free radical damage in the body. But there is another oil that actually beats olive oil in both categories: macadamia nut oil. Macadamia nut oil can withstand significantly more heat than nearly any other cooking oil before it starts to burn and smoke. It also has significantly more antioxidant content than most other cooking oils: It contains approximately 450 parts per million vitamin E. Olive oil has approximately 100 parts per million vitamin E. Perhaps the biggest drawback to macadamia nut oil is that it can be rather difficult to find. But now that many supermarkets are carrying more natural foods, you may be able to find it there. If not, check your local natural food store. If they don't have it either, there are numerous Internet sources to choose from. Just enter "macadamia nut oil" into a search engine such as google.com and you'll turn up dozens of retailers who will ship their products to you directly. Macadamia nut oil can be somewhat expensive -- typically $9.50 for 8.5 ounces, and $16.50 for 16.9 ounces, although these prices are approximately the same as a high-quality olive oil.
Mahonia aquifolium
Mahonia aquifolium is an evergreen shrub that grows wild in North and South America and in Europe. Its yellow flowers produce berries. The plant extract is an effective antifungal and antibacterial agent, and medicinal use dates back to the Middle Ages.
Magnesium
Magnesium may stave off sudden cardiac death Magnesium is a mineral that is important for health, but can it prevent sudden cardiac death? According to a recent medical study, the answer is yes. Sudden cardiac death is a leading cause of heart-related deaths, especially in people 40 and older. According to the Centers for Disease Control and Prevention, SCD accounts for more than 250,000 deaths annually. That is more than colon cancer, breast cancer, prostate cancer and AIDS combined. The most common cause of SCD is believed to be a heart rhythm disorder or arrhythmia called ventricular fibrillation. Unfortunately, most people do not know if they are at risk. When the heart stops, cardiopulmonary
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resuscitation and immediate emergency medical care may be successful, but time is of the essence. The key is in prevention, and magnesium may be an answer.
Magnesium benefits? Where should we start? With reduced risk of cognitive decline? Or maybe * Promotion of strong bones in postmenopausal women * Heart health support * Management of C-reactive protein (a key marker of inflammation) * Maintenance of tooth enamel Clearly, magnesium is a nutrient you don't want to get caught short on. Especially because magnesium has an important type 2 diabetes connection, which in turn has a gallstone connection. And just ask anyone who's had them you don't want gallstones. Last year I told you about a meta-analysis of seven large magnesium/diabetes studies from the Karolinska Institute in Sweden. Six of the studies found a significant link between high magnesium intake and reduced risk of type 2 diabetes. And the sources of magnesium (either from diet or supplements combined with diet) were equally effective. The Karolinska team found that diabetes risk dropped by 15 percent for every 100 mg increase in magnesium intake. Unfortunately, magnesium deficiency can develop all too easily. Menstruation, prolonged stress, a high intake of starches, alcohol, diuretics and some prescription drugs (such as antibiotics) have all been shown to reduce magnesium levels. In the February 2008 issue of The American Journal of Gastroenterology, researchers at the University of Kentucky Medical Center noted that low magnesium levels have been associated with high insulin concentrations. They write: "Chronic hypersecretion of insulin, a feature of insulin resistance, may increase the cholesterol saturation index in the bile, and thus may facilitate gallstone formation." Magnesium deficiency may also increase gallstone risk by raising triglyceride levels while lowering HDL cholesterol levels. To investigate the effect of long-term magnesium intake on the risk of gallstone disease, the Kentucky team (in collaboration with Harvard Medical School, Brigham and Women's Hospital, and the National Cancer Institute) launched a study to follow magnesium intake and medical records for more than 42,000 men. RESULTS:
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* 2,195 cases of gallstones were diagnosed over an average follow up period of 13 years * The average magnesium intake was about 353 mg per day * The highest magnesium intake was 454 mg per day * The lowest magnesium intake was 262 mg per day * Men with the highest intake were nearly 30 percent less likely to develop gallstones compared to men with the lowest intake * Men with the highest intake from dietary sources alone were 32 percent less likely to develop gallstones Studies have shown that the average adult doesn't get the RDA of magnesium, which is 420 mg for men and 320 mg for women. HSI Panelist Allan Spreen, M.D., recommends 500 mg of magnesium per day, with the added note that magnesium gluconate and chelated magnesium are the preferred supplement forms. Talk to your doctor before adding a magnesium supplement to your daily regimen. Dietary sources of magnesium include leafy green vegetables, avocados, nuts, and whole grains.
Rub out even the toughest spasms with a single mineral Q: My sister has severe multiple sclerosis and suffers from almost continual muscle spasms. Her doctor wants to put her on Valium to help control them, but I would like to know if there are any natural therapies that might help. Thank you in advance for any help or information you can offer. JVW: Magnesium is an ideal, nontoxic, natural symptom reliever for muscle spasms that can otherwise be difficult to cure. In cases like your sister's where the spasm isn't caused by a nutrient deficiency, the magnesium can be applied as a cream directly to the affected muscle or muscles. I recommend using magnesium and DMSO (dimethylsulfoxide) that have been blended into a cream. Vigorously rub the cream over the affected muscle for two to three minutes several times daily. The DMSO helps transport the magnesium through the skin directly into the affected muscle. Although magnesium-DMSO is quite safe, right now it's only made by compounding pharmacies, so you'll need a prescription to get it. I've noticed a definite difference in the quality of magnesium-DMSO products. They can range from runny and watery, which is harder to use and control, to almost glue-like, which seems to take forever to disappear into the muscle. The best one I've seen so far is from Key Pharmacy (800-878-1322, www.keynutritionrx.com), in Kent, Washington.
Magnesium levels are reduced in diabetic minorities
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A study reported in the December, 2006 issue of the Journal of the American College of Nutrition found that African American and Hispanic diabetics have lower levels of magnesium than prediabetic or normal men and women. Diabetes is disproportionally found in these populations, who consume less magnesium in their diets and tend to have lower levels of the mineral. Magnesium is important for the metabolism of energy and glucose homeostasis.
Magnesium supplementation increases girls bone mineral content A report published in the December, 2006 issue of the Journal of Clinical Endocrinology and Metabolism revealed the finding of Thomas O. Carpenter, MD of Yale University School of Medicine and his colleagues that the use of magnesium supplements improved bone mineral content in girls aged 8 to 14 when taken over a year-long period. The accumulation of significant bone mass during youth is believed to be of importance to prevent osteoporosis in later years
What is...magnesium? Magnesium is a mineral that has been known to re-regulate and relieve acute musclecontractions and relaxation disorders such as bronchial spasms in asthma, coronary artery spasms in angina, esophagus spasms, back muscle spasms, and severe menstrual cramps in addition to alleviating painful migraine headaches. Magnesium appears to do most of the work in ending a migraine, but it needs assistance from vitamin B6 in order to do its job.
Q: I read your letter the other day about how not getting enough magnesium can make your muscles weaker. But I thought I read something from you awhile back warning about not taking too much magnesium. Whats the real story? JVW: Magnesium is an essential nutrient with hundreds of known functions in the body -- and probably just as many unknown ones as well. Preserving and strengthening muscle function is just one of those benefits. But youre right: Magnesium does fall into the too much of a good thing category. If youve ever taken milk of magnesia youre likely familiar with one of the side effects of this mineral: Large doses of magnesium can be quite irritating to the bowel and will usually make you go. Some people are more sensitive to this effect than others, but even if it doesnt affect you to the point of experiencing loose stools, magnesium can actually speed up your intestinal transit time (see What is... below for more information on this term), which pushes the contents of your intestines through your body more quickly than normal. That means its possible for you to take a magnesium supplement every day but never get any health benefits because your body doesnt have time to really absorb the nutrients before magnesium-induced contractions push everything out. I call this situation magnesium-induced magnesium deficiency. Most people can take between 200 and 600 milligrams of magnesium a day without worrying about magnesium-induced magnesium deficiency, but if youre concerned that this may be a problem for you, you can
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determine your own intestinal transit time by following the steps outlined in Clinical Tip #80 in the December 2000 issue of Nutrition & Healing. Subscribers can download and view this issue for free by visiting www.wrightnewsletter.com and logging on with the username and password listed on page 8 of your most recent issue. What is...intestinal transit time? Intestinal transit time is a term that describes the length of time food takes to move through the intestinal tract. Normal intestinal transit time ranges anywhere from 12 to 24 hours.
A 15-year Swedish study of more than 61,000 middle-aged women revealed a 40 percent reduced risk of colorectal cancer among women with the highest intake of magnesium compared to women with the lowest intake of the mineral.
As the MUSC team notes in the May 2006 issue of Nutrition Research, dietary magnesium is believed to reduce inflammation, but so far the role of magnesium supplements in inflammation reduction has not been clarified. STUDY ABSTRACT * Researchers collected data on more than 10,000 adults who participated in the National Health and Nutrition Examination Survey 1999-2002 * Data on CRP levels and magnesium intake (either through diet, supplements or both) was examined * Analysis showed that about 25 percent of the subjects took a magnesium supplement of at least 50 mg per day * Among subjects who didn't take supplements, only 22 percent either met or exceeded the recommended daily allowance for magnesium intake (RDA for magnesium is 350 mg) * About 60 percent of subjects who took supplements met or exceeded RDA for magnesium * Subjects whose daily magnesium intake was below the RDA were significantly more likely to have elevated CRP levels The researchers concluded: "Magnesium supplement intake is associated with a lower likelihood of elevated CRP in people with low dietary magnesium intake."
A NutraIngredient-USA article about the study notes that the relationship between magnesium and CRP appears "modest," and we won't be able to say that magnesium supplements reduce CRP levels until intervention trials provide more concrete proof. Until then, you can rest assured that magnesium intake is essential to good health. As I've noted in other eAlerts, magnesium has been shown to help heart muscles relax, reduce blood pressure, reduce frequency and severity of migraine headaches, and increase bone density in postmenopausal women. And magnesium
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deficiency has been associated with reduced cognitive function, depression and anxiety. Magnesium is naturally present in green leafy vegetables, avocados, nuts and seeds, and whole grains, but usually only in small amounts, so it's difficult to achieve the RDA without taking supplements. In the e-Alert "Mind Over Matter" (5/27/05), HSI Panelist Allan Spreen, M.D., offered these guidelines on magnesium supplementation: "I've always recommended 500 mg/day, since absorption of most forms isn't that great. "My limit for oral magnesium is that which causes any loosening of the stools, and there's always a distinct dose that will do it. I'm careful to warn people not to go over that limit for the simple reason that food is moved through the GI tract too quickly with too much magnesium, and that cuts down on absorption of nutrients (both from foods and supplements). However, that amount is usually between 400 and 1500 mg/day. "Now, bear in mind that that's ELEMENTAL magnesium. In a supplement, such as magnesium oxide, the tablet that is sold as a 400 mg tablet only has 241.3 mg of elemental magnesium. So, when you take a '400 mg' tablet, you aren't getting 400 mg of magnesium anyway. Plus, even the label says you can take 2/day, or 800 mg." Be sure to talk to your doctor before beginning a daily regimen of magnesium supplements.
People who are depressed are often deficient in magnesium, as well, which is found in whole grains, nuts and leafy green vegetables. "My limit for oral magnesium is that which causes any loosening of the stools (and there's always a distinct dose that will do it... in fact, it works like a charm for constipated people by taking a known dose at bedtime, plus it helps them sleep!). I'm careful to warn people not to go over that limit for the simple reason that food is moved through the GI tract too quickly with too much magnesium, and that cuts down on absorption of nutrients (both from foods and supplements). "However, that amount is usually between 400 and 1500 milligrams/day. It's hard to get too much magnesium in terms of true toxicity (orally, that is), since you'd get diarrhea first. The new RDI (as of 2002, anyway) in the US is 400 mg/day. Now, bear in mind that that's ELEMENTAL magnesium. In a supplement, such as magnesium oxide (a poor form, but wouldn't you know that's what a drug company uses for low magnesium levels in the official Physician's Desk Reference), the tablet that is sold as a 400 milligram tablet only has 241.3 milligrams of elemental magnesium. So, when you take a '400 milligram' tablet, you aren't getting 400 milligrams of magnesium anyway. Plus, even the label says you can take 2/day, or 800 milligrams. In a 2002 article that appeared in the Journal of Hypertension, Dr. Rhian Toyuz, an associate professor at the University of Montreal, discussed how magnesium helps heart muscle cells relax. And in addition to the fact that magnesium deficiencies have been linked to heart disease, Dr. Toyuz reports that studies have shown how diets rich in magnesium may also reduce blood pressure, especially among older people. Dr. Spreen agrees, and adds that magnesium has also been shown to lower serum homocysteine levels; one of the important markers for coronary heart disease. And finally, magnesium citrate. Magnesium may help relax blood vessels aiding in lower blood pressure, and a
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normalized heartbeat. Plus, it's essential for energy production and the activity of over 300 enzymes! Magnesium deficiency and its possible role in noise-induced hearing loss has been the subject of numerous studies in both humans and animals. In animals, magnesium has had many beneficial effects: faster recovery from hearing threshold shift; significant reduction of trauma caused by high levels of noise exposure, and reduced ischemia-induced hearing loss. Beneficial effects were also found in human studies. Using doubleblind, placebo-controlled methods, researchers studies 300 young healthy male military recruits undergoing two months of basic training, which includes repeated exposures to high levels of impulse noises. Each recruit received either 167 mg of magnesium (as magnesium aspartate) or a placebo daily. Permanent hearing loss was significantly more frequent and more severe in the placebo group than in the magnesium group. So is protecting yourself from hearing loss as simple as taking a little magnesium? No one can say for sure. And since many textbooks report that magnesium deficiency is very rare, many doctors disregard the studies mentioned above. But Dr. Wright has found through hair mineral testing that magnesium deficiency is indeed prevalent. If you are deficient, boosting your food intake of magnesium can help (it's found in nuts, peas, brown rice, soybeans, dark green, leafy vegetables, and whole-grain products) and it's often wise to take a supplement too. Dr. Wright finds that 200 mg to 600 mg is sufficient for most of his patients. But make sure to watch out for signs of gastrointestinal hurry and magnesium-induced nutrient deficiency. Individuals who ingested the most magnesium had a lower incidence of wheezing and more efficient flow of air through the bronchial passages than did those with lower magnesium intakes. The bronchi of people who consumed high-magnesium diets were also less likely to go into spasm when provoked. Unfortunately, the typical American diet, which is high in refined sugar, fat, and processed foods, provides only about two-thirds of the Recommended Dietary Allowance of magnesium. And, ironically, some of the drugs used to treat asthma can cause magnesium depletion. But if you have asthma, taking magnesium supplements may be able to help ease your symptoms. The usual dosage of magnesium in supplement form is 200-600 mg/day. If a blood test shows your magnesium levels to be low (a normal range is anywhere between .66 and 1.23 millimoles per liter), HSI Panelist Allan Spreen, M.D., recommends 500 mg supplement of magnesium per day, with the added note that magnesium gluconate and chelated magnesium are the preferred forms to look for. In the journal Diabetes Care, the researchers write that high magnesium levels were significantly associated with a reduced risk of developing type 2 diabetes. Even more conclusive was this result: Women who were overweight and had only adequate magnesium levels reduced their diabetes risk by more than 20 percent when compared to overweight women who had low levels of magnesium. Magnesium deficiency increases risk of CRP elevation A study published in the June 2005 issue of the Journal of the American College of Nutrition (http:// www.jacn.org/) found that the majority of a sampling of Americans did not consume adequate magnesium, and
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that deficient dietary levels of the mineral are correlated with an elevation of C-reactive protein (CRP), a marker of inflammation and cardiovascular disease risk.
Manganese
Manganese is a naturally occurring, silver-colored metal found in many rocks, as well as in food items such as grains and cereals, and in higher amounts in tea. In small amounts, it is an essential part of your body's metabolism of fat and protein, and energy production. People with anemia need to be sure they have enough manganese in their system, as do pregnant women, since it helps in the formation of mother's milk. It is also necessary for processing vitamins B1 and E. Therapeutic doses of manganese can be used in individuals who have low serum cholesterol levels. Like low blood pressure, low cholesterol is often overlooked, but carries risks such as cancer, stroke, and depression. Dr. Wright has found that elevating levels of manganese by taking 50 mg. once or twice a day, and then reducing to 10-15 mg. per day once levels have increased, can return cholesterol levels to normal in more than 50 percent of the cases he has managed. As is the case with many of the trace minerals, manganese can cause sickness in high amounts, although it takes many months or even years of exposure to high levels before it would reach dangerous levels. Mental and emotional disturbances, slow and clumsy body movements, and other symptoms can result from the disease known as "manganism." Too much manganese injures the part of the brain that controls motor skills and helps control body movement, and has been known to cause Parkinson's disease in miners. However, in Dr. Wright's experience, even therapeutic doses of manganese have never been known to cause such illnesses Q: I was curious to learn more about manganese after reading your e-Tip on 3-22-04. All I'd ever heard about it was that mine workers who were exposed to high levels suffered from neurological disorders. It never dawned on me that it might be beneficial in lower doses. JVW: It's true, most minerals such as manganese are dangerous in high doses, which is what gets the media's attention. But it's also true that many minerals are absolutely critical to our body's functions. One of the most important contributions of manganese to your health is fortifying bone density. While deficiencies in this country are unusual, it is possible, and often overlooked. The most high profile case might have been that of basketball player Bill Walton who was suffering from repeated fractures that were not healing properly. Walton was following a strict diet, which limited the variety of foods he could eat and eventually led to depressed levels of zinc and copper, as well as zero manganese in his blood levels. Once this was remedied, so were his bone density issues. It's also important to note that taking iron, magnesium or calcium supplements can inhibit absorption of manganese even if there is enough present in your diet. This is another example of why I always emphasize the
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importance of working with a nutritionally oriented physician when you supplement. To locate such a physician in your area, contact the American College for Advancement in Medicine at (949)583- 7666 or www.acam.org.
Margarine
Margarine or butter? If you answered "margarine," I've got some information that might make you reconsider. An HSI member sent me an e-mail that had been forwarded multiple times, but appears to have originated from L. Eugene Arnold, M.Ed., M.D.; a Professor Emeritus of Psychiatry at Ohio State University. Here's what Dr. Arnold writes: "Do you know the difference between margarine and butter? * Both have the same amount of calories. * Butter is slightly higher in saturated fats at 8 grams compared to 5 grams. * Eating margarine can increase heart disease in women by 53% over eating the same amount of butter, according to a recent Harvard Medical Study. * Eating butter increases the absorption of many other nutrients in other foods. * Butter has many nutritional benefits where margarine has a few only because they are added! * For most people, butter tastes better than margarine and it can enhance the flavors of other foods. (The best flavor claim margarine can make in ads is that it tastes the same as butter.) * Butter has been around for centuries where margarine has been around for less than 100 years. "And now, for Margarine... * Very high in trans fatty acids. * Triples the risk of coronary heart disease. * Increases total cholesterol and LDL (this is the bad cholesterol) * Lowers HDL cholesterol, (the good cholesterol). * Increases the risk of cancers by up to five fold. * Lowers quality of breast milk. * Decreases immune response. * Decreases insulin response. "And here is the part that is very interesting! Margarine is but ONE MOLECULE away from being PLASTIC. This fact alone was enough to have me avoiding margarine for life and anything else that is hydrogenated (this means hydrogen is added, changing the molecular structure of the substance). "You can try this yourself: purchase a tub of margarine and leave it in your garage or shaded area. Within a
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couple of days you will note a couple of things: no flies, not even those pesky fruit flies will go near it (that should tell you something) It does not rot or smell differently. Nothing will grow on it - not even those teeny weeny microorganisms will not find a home to grow. Why? Because it is nearly plastic. Would you melt your Tupperware and spread that on your toast?
Meadowsweet
Meadowsweet. The first aspirin (acetylsalicylic acid) was synthesized from meadowsweet (Spiraea ulmaria) in the 1800s. If you are concerned about possible side effects, such as gastrointestinal bleeding, Blumenthal notes that meadowsweet (which has mild antispasmodic, anti-inflammatory and sedative properties) is a good alternative. Because it contains natural buffering agents, this herb is easier on the stomach than aspirin. That said, if you are sensitive to aspirin, you still should consult with your health-care provider before taking it. It is recommended for general muscle and joint pain (as in arthritis), menstrual cramps, fever reduction and digestive disorders. How it works: An active ingredient in meadowsweet is the aspirin-like chemical salicin. In the liver and intestines, it is converted to salicylic acid, which works like aspirin to lower the bodys level of prostaglandins (hormone-like compounds that are associated with inflammation and pain). How to take it: A typical dose is one teaspoon of the tincture up to three times daily.
Meat
Next time you order a juicy steak and someone lectures you about how meat causes heart disease, share this "news" that we have known for years: There is no link between red meat and coronary heart disease. Period. In a new study, published in the journal "Circulation," Harvard researchers analyzed 20 studies that compared health outcomes of people who eat red meat and processed meat. The combined studies included well over one million subjects. And, not surprisingly to many of us, red meat intake was not associated with either heart disease or type 2 diabetes. But this isn't a green light to go meat crazy, because the Harvard study also confirmed something else we already knew: Processed meat is junk. Hot dogs. Bacon. Sausage. Lunch meats. For the most part-- all junk. And it's all potentially dangerous. The Harvard team reports a 42 percent higher risk of heart disease linked to consistent eating of processed meat,
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and nearly 20 percent higher risk of type 2 diabetes. So the meat naysayers will tell you the processed meats are so bad because of the saturated fats and the cholesterol...but they'll be wrong again. Saturated fat and cholesterol content were the same in unprocessed red meat and processed meat. The dangers in the processed meat are mostly due to chemical preservatives and high sodium levels. Of course, that detail will be a hard sell to your vegetarian friends who swear that animal fats are equivalent to arsenic. Fact is, these fats are necessary for your body to absorb critical fat-soluble vitamins A, D, E, and K. If you never eat a single bacon-wrapped hot dog, and you regularly enjoy a t-bone or a New York strip, you're on the right track. But to make that steak real health food, there's one more thing to look out for. When California State University researchers reviewed research that compared grass-fed beef with grain-fed beef, they found higher levels of omega-3 fatty acids, vitamins A and E, and conjugated linoleic acid (CLA) in grass-fed. In fact, CLA levels were twice as high--no small thing, given the evidence that CLA helps manage blood sugar and insulin levels, while also reducing risks of cancer, osteoporosis, and atherosclerosis. Grass-fed beef is also far less likely to contain the antibiotics and hormones typically found in commercial meat. As I've mentioned before, genuine grass-fed beef is more expensive and often hard to find. But the Whole Foods Market chain now carries grass-fed/grass-finished beef-- which means the animals have eaten grass their entire lives and haven't been fed corn to fatten them up just before they're sold for slaughter. So enjoy quality meat and get the superior nutrition it offers--without worrying about the fat or cholesterol intake. And if your pocketbook allows, grass-finished is the only way to go.
How can you tell if there's carbon monoxide in your meat? Before I answer that, I'll address another question: How did carbon monoxide GET in your meat? Funny story. As I've noted in previous e-Alerts, in 2004 the FDA approved the use of modified atmosphere packaging (MAP), which employs a variety of gases to help preserve meat and, in the case of carbon monoxide, keep the meat nice and red and looking fresh. That was just one year after the European Union banned the use of carbon monoxide in meat packaging because a review panel thought the practice would deceive customers and expose them to unsafe meat. Of course, such concerns don't bother FDA officials at all. In fact, the agency doesn't even require manufacturers or stores to
Health E-Notes through 12/10 alert customers when MAP is used. Thanks, FDA!
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So back to the original question: How can you tell if there's carbon monoxide in your meat? According to Mother Earth News, just poke the package. When MAP is not used, meat is wrapped in thin plastic wrap that clings to the meat. MAP, however, requires a thicker plastic (to keep gas from escaping), and the wrap won't cling because the gas has to circulate over the surface of the meat to be effective. Of course, you can also ask the meat department manager at your grocery store if he uses MAP in any meat packaging. If he says yes, you might want to get another kind of mapone that directs you to a store that doesn't use poisonous gas to deceive customers.
Mediterranean Diet
Some time ago, I discussed the many health benefits of the Mediterranean diet, which include a lower risk for cardiovascular disease, cancer and overall mortality. (See Daily Health News, January 13, 2005.) Now theres more good news. A new study reveals that a Mediterranean diet -- rich in fruits, vegetables, whole grains, beans, nuts, olive oil... moderate portions of fish and alcohol (especially wine), and limited dairy, meat, poultry and saturated fat -- may also lower the risk of Alzheimers disease (AD). To learn more about these findings, I contacted lead researcher Nikolaos Scarmeas, MD, at the Columbia University Medical Center in New York City. Dr. Scarmeas told me that this is the first research to examine the link between the Mediterranean diet and Alzheimers disease, and it is too early to make recommendations based on a single study. However, he adds that because of the proven effect that this diet has for other diseases, it doesnt hurt, and may help, to follow it. ABOUT THE STUDY Over a four-year period, Dr. Scarmeas and his colleagues looked at the diet and health of 2,258 individuals. Their food intake was rated on a Mediterranean diet scale between zero and nine, with higher scores indicating higher adherence to the diet. During this time, 262 people developed Alzheimers. Researchers found that the more closely participants followed a Mediterranean diet, the less likely they were to develop Alzheimers. According to Dr. Scarmeas, they discovered that... * For every point increase on the scale, there was nearly a 10% drop in the risk of AD. * In comparison to the people who scored lowest on the Mediterranean diet scale, those who scored in the middle range experienced a 15% to 21% lower risk of AD.
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* Those with the highest scores had a 39% to 40% lower risk than those with the lowest scores. * Results remained the same even when adjusted for age, gender, ethnicity, education, calorie intake and body mass index. These findings were published in the June 2006 issue of the Annals of Neurology. A SIMPLE FORMULA Its a simple formula, and anyone who has ever traveled to Greece or Italy can assure you that its also a very tasty one. Just eat more of the healthful stuff -- legumes, fruits, veggies, olive oil, etc. ... and less of the bad stuff -- meat, dairy, saturated fat. Bon appetit!
Melatonin
With news anchors like this, who needs facts? A local TV station here in Baltimore recently featured an investigation into the use of melatonin supplements as a sleep aid for children. Leading into the video, the anchor referred to melatonin as an "herbal remedy." Oh brother. Here's a tip: Don't ask your herbalist for a melatonin extract. Melatonin is not an herb, it's a hormone. Kind of a big difference! And at the end of each day your pineal gland provides just the right amount of melatonin to help your body relax and drift off to sleep. But confusing a hormone with an herb is not really a problem. The real problem with melatonin supplements is far more complicated -- for both kids and adults. Some kids just won't calm down at bedtime. So who could blame busy parents for using a supplement that seems to work like magic? In the WBAL-TV report, one father describes the nightly melatonin effect on his 6-year-old ADHD daughter as "unbelievable." He says, "Within 30 to 40 minutes, she lies down very comfortably, she sleeps through the night and she wakes up in the morning. She's doing better in school as a result of it." Hard to argue with results like that. Especially with a supplement that's touted as safe and "natural." But there are two red flags here that make melatonin a tricky choice for children who can't sleep.
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1) ADHD. If a child is diagnosed with ADHD it might seem logical that the "disorder" is the cause of nighttime restlessness. But many parents aren't aware that most ADHD drugs are stimulants. Two common side effects listed on the Ritalin website: nervousness and "trouble sleeping." 2) Nightly use. When I asked HSI Panelist Allan Spreen, M.D., for his take on this issue, he zeroed right in on a huge drawback. Dr. Spreen: "The problem, of course, is that old 'feedback inhibition' thing -- the body will stop making melatonin if it doesn't have to (which it doesn't, if you take a supplement every night)." But Dr. Spreen does have a recommendation for a genuinely safe sleep aid supplement for kids: tryptophan. This is the amino acid in turkey that supposedly causes Thanksgiving Day drowsiness. In fact, chicken actually contains higher levels of tryptophan than turkey. Other tryptophan-rich foods include eggs, fish, cheese, peanuts, and pumpkin seeds. Dr. Spreen: "A tryptophan supplement relaxes without any drug fog or toxicity. However, kids with sleep problems almost always have allergies that are making them hyper and unable to shut down and sleep. Before trying any supplements I would check out the child for hidden food allergies." Adult use of Melatonin is a different story. First of all, when you travel across several time zones, a melatonin supplement can help you acclimate to the time difference and reduce the effects of jet lag. That's a very specific, limited use, so no problem with feedback inhibition. Secondly, melatonin production isn't a problem for most young people. But our pineal glands just don't function as efficiently as we age. The result: Melatonin production decreases, often prompting sleep problems. Dr. Spreen says he's generally not comfortable recommending a melatonin supplement to adults under the age of 50. "I might try a milligram or so from 40 to 50, then up to 3 mg at 50. For the really elderly (especially with illnesses that inhibit sleep), I see no problem in going to 20 mg."
Ill admit it: I always thought that telling someone whos under the weather to get some rest was just a polite way to end the conversation. But after looking at some of the research Dr. Wright talked about in his article Sleep your way to cancer prevention in the upcoming December issue, I realized that theres a lot more to it than that -- particularly when it comes to fighting breast cancer. Let me back up a step. In his article, Dr. Wright talks about the beneficial effects of melatonin. Research shows that this hormone can actually slow the growth of breast cancer by as much as 70 percent. It works by interacting with the dietary fat linoleic acid, which stimulates cancer cells. But your body doesnt produce nearly as much melatonin during the day as it does at night. In fact, even just leaving the lights on for prolonged periods of time at night hinders melatonin production. This allows cancer
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cells to keep growing and feeding off of the linoleic acid in your system. So getting plenty of rest at night in a dark, quiet room can actually help your body fight cancer by allowing it to produce as much melatonin as possible. Melatonin supplements may boost your efforts even further. In fact, there are dozens of studies out there showing that it can actually increase survival rates. And if you do choose to go the mainstream route for treating your cancer, melatonin still helps round out a complete anti-cancer arsenal: It improves healing after surgery and helps alleviate the side effects of radiation and chemo. Not to mention the improved quality of life that feeling more rested can bring. Dr. Wright recommends taking 2 milligrams of melatonin at bedtime.
Research conducted by scientists in Milan, Italy, published in the Journal of the Science of Food and Agriculture and summarized in the June 5, 2006 issue of Chemistry & Industry has uncovered another beneficial compound in grapes: the hormone melatonin. Melatonin is made in humans and other mammals by the pineal gland in the brain, and in the gastrointestinal tract and retina, and has only recently been found in plants. Human blood levels range from 20 picograms per milliliter in the morning to 55 pg/mL at night (a picogram is one-trillionth of a gram). The hormones antioxidant and anticancer properties add even more benefits to those already discovered for grapes, such as those attributed to polyphenolic compounds known as anthocyanins and proanthocyanidins
Vitamin E and melatonin help improve cognitive deficits in diabetic rats A study published in the May 10, 2006 issue of the European Journal of Pharmacology found that diabetic rats given the antioxidants vitamin E or melatonin experienced less impairment of memory and learning compared to untreated diabetic rats. The finding provides support for the theory that oxidative stress is a culprit in cognitive impairment that occurs with diabetes.
Melatonin improves SAD patients In a report to appear online this week in the Proceedings of the National Academy of Science, researchers at Oregon Health & Science University (OHSU) show that the hormone melatonin effectively treats seasonal affective disorder (SAD), a form of depression that occurs during winter months when sunlight is reduced. The disorder is currently treated with bright light exposure.
As HSI Panelist Allan Spreen, M.D., has pointed out in other e-Alerts, melatonin supplements should only be taken at bedtime. He recommends 1.5 mg for ages 40 to 50, and (as in the study) 3 mg for those over 50. He
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adds that people under the age of 40 should avoid melatonin supplements so as not to overload the body with the hormone. So for at least a couple of decades, tinnitus teens will have to find another way to cope with ringing in the ears.
Q: What ever happened to those claims that melatonin can prevent or treat cancer? Did those ever amount to much? JVW: There are solid indications that it can do a little of both. Melatonin has been used to treat patients with advanced cancer. It has been found to improve their quality of life, and even extend their life past other patients with the same disease. In the past few years, two particularly interesting studies have shown that keeping melatonin levels up can be an important cancer deterrent. In both studies, patients who were exposed to artificial light at night and whose melatonin levels dropped as a result had higher incidences of cancer, specifically breast cancer and colorectal cancer in women. None of these studies show any benefit to getting extra melatonin, but if your body's natural melatonin levels are low, supplementing to bring them back up to normal may help you avoid cancer. A physician skilled in natural medicine can help you with testing to determine your melatonin levels and assist you in supplementing if your tests indicate a need. To locate such a physician in your area, contact the American College for Advancement in Medicine at (949)583- 7666 or www.acam.org. Melatonin helps regulate the sleep/wake circadian rhythm that (ideally) remains consistent from night to night. Which is one of the reasons it's effective as a sleep-aid. In addition, studies have shown that melatonin may even play a role in the body's natural defenses against cancer. But because melatonin is a hormone (produced in the brain by the pineal gland), I asked HSI Panelist Allan Spreen, M.D., if it's wise to boost levels with a supplement. Dr. Spreen agreed that some caution should be taken. Dr. Spreen: "Many people use melatonin for sleep, and keep going up on the dose until it works (and it does). I would use tryptophan that way, continuing up on the dose each night until the patient fell asleep (and he will). "However, I'm more cautious with melatonin. I don't recommend it for anyone under 40, except when addressing jet lag, for which it works well. The idea there is that you take a pretty decent dose at the destination bedtime to more quickly condition your body to the new diurnal rhythm. "As we age, melatonin production decreases, so I'm not as nervous for someone over age 40 using it as a 'youth'-type agent, and I think there's something to it. The substance is well researched to be both an antioxidant, and a nutrient of considerable worth in other areas. The cautious types talk about 1.5 mg at bedtime (never anytime but bedtime), for ages 40 to 50, then 3 milligrams for people over age 50. I subscribe to that. Those who take lots more I think are swimming in uncharted waters - nobody has any real data that it's bad (nor that it's not)." Melatonin effective as breast cancer preventive and treatment in animals
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An article published in Breast Cancer Research, volume 7, issue 4, 2005 (http://breast-cancer-research.com) reported the findings of French researchers that administration of the hormone melatonin helps prevent the development of breast cancer in rats in whom the disease was induced, and also treats the disease once it has been initiated. The researchers gave one group of female rats 10 milligrams per kilogram melatonin daily for 15 days before administering the carcinogen dimethylbenzanthracene (DMBA). A second group of rats received no melatonin prior to receiving DMBA, but were given an identical dose of melatonin each day for six months beginning one day after the cancer-inducing treatment was administered. A control group of 20 rats received DMBA alone. The rats were followed for one year after receiving DMBA. Animals were checked for tumors every two weeks during follow up. At six months, 75 percent of the control group had mammary adenocarcinomas, compared to 43 percent of those who were given melatonin preventively, and 35 percent of those who were given melatonin as a treatment. Rats who neither received melatonin before or after treatment had an average of four tumors each at nine months, compared to 1.4 in those who were treated with melatonin. Although many explanations have been offered for melatonins inhibitory effect on mammary cancer, the authors write that melatonin may inhibit DNA damage because of its free radical scavenging action. They note that changes in circadian rhythms have been associated with the development of cancer, and that boosting melatonin could restore the deficiency of the circadian clock provoked by the low secretion of melatonin induced by DMBA. Therefore, it can be envisaged that amplifying the intensity of the circadian rhythm of melatonin might help to prevent the induction of the carcinogenic process by DMBA. Treatment with melatonin could reduce the risk of environmentally induced breast cancer in women, they conclude.
Milk
Is milk really that bad? Q: I just started subscribing to Nutrition & Healing, and I really like most of what you say. But why are you so against milk? I've been drinking it for years without problems -- and my bones seem to be just fine. Is it really that bad for me? Dr. Wright: I'm glad to hear that your bones are strong, but I'd be willing to bet the milk isn't what's doing the job. I know it sounds unbelievable, but the proof is there. In fact, in one 12-year prospective study published in 1997 in the American Journal of Public Health, researchers studied 77,761 women ages 34 to 59 and found no evidence that higher intakes of cow's milk reduced fracture incidence. They actually found the opposite: Women who drank two or more glasses of milk daily actually had a significantly higher risk of bone fracture when compared with women who drank less than one glass of milk per week.
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Dr. Wright has said it before and a new study from the University of Liverpool warrants him saying it again: "Milk is for baby cows, not for baby humans" -- or adult humans, for that matter. Milk has already been linked to numerous health concerns including prostate problems and (ironically) bone fractures. Now this recent research adds yet another item to the growing list of reasons to stay away from dairy: It may contain bacteria that can cause Crohn's disease. For those of you who may not be familiar with it, Crohn's disease involves chronic inflammation of the gastrointestinal tract that typically leads to frequent bouts of pain and diarrhea. It has typically been regarded as an autoimmune disease, but this new study suggests there may be another factor at work. The researchers found that a type of bacteria called Mycobacterium paratuberculosis, which causes a wasting disease in cattle called Johne's disease, can make its way into humans via milk and dairy products. Once inside the body, the Mycobacteria release a molecule that prevents white blood cells from killing E. coli bacteria. Previous research has shown that people suffering from Crohn's disease have higher-than-normal levels of E.coli in their bodies. The next phase of the research will focus on whether or not antibiotics may be able to help treat cases of Crohn's disease linked to Mycobacterium. But the jury is likely to remain out for quite awhile regarding whether the benefits of high-dose antibiotic therapy would outweigh the risks. In the meantime, if you haven't given up milk and dairy yet, it's high time you at least consider it. There are plenty of other options to choose from these days. There's rice or almond milk for your morning coffee. And if you just can't do without cheese, there are soy versions that come in almost every variety (just indulge in them sparingly, as Dr. Wright recommends, since the long-term effects of soy still aren't known).
Less milk, stronger bones Q: I'm a new subscriber to your newsletter, and I'm eager to start using your advice. But there's one thing I'm not sure I agree with. I can't help noticing that you're against milk. I've been drinking milk for years without problems -- and my bones seem to be all the stronger for it. Can it really be that bad for me? JVW: I'm glad to hear that your bones are strong, but I'd be willing to bet the milk isn't what's doing the job. I know it sounds unbelievable, but the proof is there. In fact, in one 12-year prospective study published in 1997 in the American Journal of Public Health, researchers studied 77,761 women ages 34 to 59 and found no evidence that higher intakes of cow's milk reduced fracture incidence. They actually found the opposite: Women who drank two or more glasses of milk daily actually had a significantly higher risk of bone fracture when compared with women who drank less than one glass of milk per week.
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Milk Thistle
Q: I'll have to be put under general anesthesia for surgery next month. Is there anything I can do to offset the side effects? Dr. Wright: Start taking milk thistle (Silybum marianum) now. Take it right up to the day before your surgery, and pick it up again as soon as you can after the surgery. The longer you're under, the more likely you'll experience side effects. Milk thistle reduces the risk by minimizing impact of general anesthesia on the whole bodyespecially the liver. The amount you should take depends on how long you'll be under the knife. For surgery up to two hours, 600 mg a day is sufficient. Continue that dosage for two weeks after surgery. Anything over that, go for 800 mg a day and continue for two to three months after the surgery.
Let's do the math: If milk thistle supports liver health, and if poor liver function is one of the triggers that sets off psoriasis, then I'll let this message from an HSI member named Angus complete the equation. "I tried the usual psoriasis remedies from the MDs and had no success. Three months ago I started getting psoriasis on my legs, up until then it had remained on my scalp. "Something in the back of my mind (I read all your emails and monthly newsletters) said to me that when the liver can't clean the blood properly the results can show up on the skin. "So I got out a bottle of liquid milk thistle and started taking two tablespoons a day. One in the morning and one in the late evening. "The result is drum roll please the psoriasis on my legs has cleared up and gone away, and my scalp is almost completely cleared up (this has been confirmed by my barber). I expect within a couple of months I will be psoriasis free for the first time in about 15 years. "Hope this info can help others."
Experimental research finds silibinin reduces the growth of liver cancer A report published in the October 28, 2007 issue of the World Journal of Gastroenterology described the finding of hepatologist Ke-Qin Hu, John J Lah and Wei Cui at the University of California, Irvine that silibinin, derived from milk thistle, significantly reduces the growth of several human liver cancer cell lines. The compound has previously demonstrated an inhibitory effect on prostate, colon, skin, bladder and lung cancer cell cultures.
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What it does: Because of its strong antioxidant activity, milk thistle detoxifies the liver and may help regenerate liver cells. It may be appropriate for patients with alcohol-related liver damage or infectious or drug-induced hepatitis, as well as anyone who is regularly exposed to industrial pollutants. Scientific evidence: At least 19 out of 21 clinical studies (a total of 2,200 people out of 2,400) have shown milk thistle to protect the liver against invasive toxins and possibly even stimulate the generation of new liver cells. Potential side effect: Loose stools. Typical dose: Take 140 mg of milk thistle three times daily.
Silymarin (a component of milk thistle) has been used for hundreds of years as a treatment for liver disorders. Now new research suggests that milk thistle may also be very beneficial for type 2 diabetes. In a recent study conducted at the Institute of Medicinal Plants in Iran, researchers recruited about 50 type 2 diabetics. Over the four-month trial, half the group took 200 mg of milk thistle extract daily, and the other half took a placebo. All subjects continued to take diabetes medications they were already receiving. Results: * In the milk thistle group, fasting glucose levels decreased by about 15 percent, while this same measure increased by a similar margin in the placebo group * Total cholesterol and LDL cholesterol both dropped by 12 percent in the milk thistle group, but there was no significant change in the placebo group * Triglyceride levels dropped by 25 percent in the milk thistle group, but increased by 12 percent in the placebo group The most impressive result may have been the change in glycosylated hemoglobin, also known as HbA1c. Levels of HbA1c dropped by more than one percent in the milk thistle group, but increased by more than one percent in the placebo group. As Ive noted in previous e-Alerts, HbA1c indicates severity of hyperglycemia because its not affected by daily fluctuations of blood glucose. In a 2004 review of 13 HbA1c studies, researchers at Johns Hopkins concluded that with every one point increase of HbA1c, heart disease and stroke risk rise by nearly 20 percent. When HbA1c drops, these risks drop as well. Talk to your doctor or a health care professional before supplementing with milk thistle extract.
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Milk thistle has been shown to stimulate the production of new liver cells, and is often used to help protect the liver from alcohol damage and to treat liver diseases. Turmeric root, like NAC, is reputed to have powerful antioxidant and anti-inflammatory effects that promote healthy liver function. And burdock helps to stimulate the liver's ability to purify the blood.
Minerals
Minerals are chemical elements that are present in food. At least 13 minerals are considered essential to maintain good health. Among them are potassium, sodium, calcium, magnesium, phosphorus, iron, zinc, and copper. The bulk of the body's minerals are in the skeletal structure, with calcium and phosphorus making up threequarters of the average adult's bodily mineral content. The body's concentration of minerals is maintained through absorption from the gut and excretion through the kidneys, bile, and other intestinal secretions. Minerals work in combination with enzymes, hormones, vitamins, and transport substances, assisting in nerve transmission, muscle contraction, cell permeability, tissue rigidity and structure, blood formation, acid-base balance, fluid regulation, protein metabolism, and energy production.
Mistletoe
MISTLETOE MAY KILL OFF CANCER CELLS Mistletoe is renowned for inspiring Christmas-time kisses, and Australian scientists are now probing its power to kill off cancer cells. Work is underway at the University of Canberra to improve understanding of the parasitic plant, which is used extensively in cancer treatment programs in Germany. Senior research fellow at the university's Cancer Immunotherapy Group, Dr Ljubov Simson, said Australian laboratory tests had confirmed mistletoe's ability to stimulate the body's immune system while killing off cancer cells. Most importantly, Dr Simson says, it does so without harming healthy cells nearby.
But like the druids, modern naturopaths use mistletoe for a wide range of health issues. Iscador is the trade name for the extract taken from the leaves and flowers of mistletoe (but never the white berries, which are highly toxic). Some preliminary studies show that Iscador may stimulate insulin production and improve blood sugar levels for diabetics. Injections of Iscador extract have also been shown to boost immune system function, although injectable forms are illegal in the U.S. at this time, pending FDA approval.
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Molybdenum
Although theres presently no recommended daily intake for molybdenum, its a general consensus that if there were one it would be in the neighborhood of 200-300 micrograms daily. However, its been my experience from many cases that molybdenum absorbs poorly when taken orally. Usually at least 1,000 micrograms twice daily are needed to relieve symptoms.
MSM
Could MSM be causing that headache? Q: I thought MSM would help with my arthritis -- and it has. Trouble is, I can't deal with the terrible headaches I've been getting ever since I started taking it. My nutritionist says it's impossible for the two things to be related, but the timing and intensity were too much for me to believe that. Do you think there's a connection there? Dr. Wright: Yes! MSM contains considerable amounts of sulfur. In all but tiny concentrations, sulfur (or sulfite) can definitely cause headaches, as well as dizziness, fatigue, wheezing, and other symptoms. Sulfur of any sort is metabolized in the body into a harmless compound called sulfate by the enzyme sulfite oxidase. But sulfite oxidase depends on the trace element molybdenum to do its job. Without enough molybdenum, sulfite oxidase doesn't transform sulfite into sulfate efficiently, excess sulfite builds up, and any or all of the above-noted symptoms can occur. Although there's presently no recommended daily intake for molybdenum, it's a general consensus that if there were one it would be in the neighborhood of 200-300 micrograms daily. However, it's been my experience from many cases that molybdenum absorbs poorly when taken orally. Usually at least 1,000 micrograms twice daily are needed to relieve symptoms.
Q: I recently began taking MSM for my arthritis and immediately realized I was getting terrible headaches. My nutritionist said it was impossible for the two things to be related, but the timing and intensity were too much for me to believe that. Do you think theres a connection there? A: Yes! MSM contains considerable amounts of sulfur. In all but tiny concentrations, sulfur (or sulfite) can definitely cause headaches, as well as dizziness, fatigue, wheezing, and other symptoms. Sulfur of any sort is metabolized in the body into a harmless compound called sulfate by the enzyme sulfite oxidase. But sulfite oxidase depends on the trace element molybdenum to do its job. Without enough molybdenum, sulfite oxidase doesnt transform sulfite into sulfate efficiently, excess sulfite builds up, and any
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or all of the above-noted symptoms can occur. Although theres presently no recommended daily intake for molybdenum, its a general consensus that if there were one it would be in the neighborhood of 200-300 micrograms daily. However, its been my experience from many cases that molybdenum absorbs poorly when taken orally. Usually at least 1,000 micrograms twice daily are needed to relieve symptoms. What is...MSM? MSM stands for methylsufonylmethane. This water-soluble sulfer-containing compound is a metaboliote of dimethyl sulfoxide or DMSO, a natural solvent. MSM occurs naturally in a variety of fruits, vegetables, and grains, and trace amounts of it are also present naturally in humans. MSM has been touted for relieving pain (particularly arthritis pain), alleviating autoimmune diseases, repairing damaged muscles, aiding sleep, and even fighting cancer.
Mucuna
Mucuna - optimizes performance of the nervous system, including the brain
Mullberry
What's the health secret in the mulberry? Here's how Roman poet Horace described it more than 2,000 years ago: "A man will pass his summers in health, who will finish his luncheon with black mulberries." Interesting, although a little low on specifics. Let's fast-forward a couple of millennia to June 2007 when this statement appeared in the most recent issue of the Journal of Agricultural and Food Chemistry: "Mulberry 1-deoxynojirimycin (DNJ), a potent glucosidase inhibitor, has been hypothesized to be beneficial for the suppression of abnormally high blood glucose levels and thereby prevention of diabetes mellitus" Now we're getting somewhere! In a nutshell, animal studies have shown that a specific extract of mulberry (DNJ) helps control blood sugar spikes after high-glycemic meals. Could humans enjoy the same benefit? New research from Japan takes an important step in answering that question.
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In the 2,000 years between Horace and this new study from researchers at Japan's Tohoku University, Chinese and Indian healers used constituents of mulberry leaves and roots to treat fever, depression, high blood pressure, and diabetes. More recently, Japanese scientists have found mulberry-leaf extract to be effective in the inhibition of LDL cholesterol oxidation. In this new Japanese study, researchers began by developing a food-grade powder that contained 1.5 percent DNJ - a higher level than found in typical mulberry extracts, some of which contain DNJ concentrations as low as 0.1 percent. According to the Tohoku team, mulberry leaves taken from top branches during summer months provided the most potent source of DNJ. In the second phase of the study, healthy volunteers were given three dosage levels of DNJ (6, 12, and 18 mg) or a placebo. These doses were followed by 50 grams of sucrose. Plasma glucose and insulin levels were measured before the intervention, and then at 30 minutes and 180 minutes after intervention. Results showed that the 12 and 18 mg doses of DNJ significantly suppressed the elevation of post-meal blood glucose and insulin secretion. In their report, the authors write, "This study suggests that the newly developed DNJ-enriched powder can be used as a dietary supplement for preventing diabetes mellitus." Further research is needed before the DNJ used in the Tohoku study is developed for market. In the meantime, you'll probably be hard pressed to locate any type of mulberry extract for sale. But if you happen to be pre-diabetic or otherwise at high risk of developing type 2 diabetes, you should know that there are other botanicals that produce a similar type of protection from repeated blood sugar spikes.
Mushrooms
I talked the other day about the media attention surrounding olive oil. Well, not too far behind it you'll find mushrooms. But unlike olive oil with its three or four different varieties, there are literally dozens of different kinds of mushrooms, and the ones you usually hear touted for their health benefits are the Asian varieties like shiitake and maitake. While these mushrooms are undeniably good for you, they're not the most commonly consumed types. So unless you eat a lot of Chinese take-out, you're probably not tapping into their full potential. But recent research shows that you can get some significant protection against breast cancer from the mushrooms that most of us do eat on a regular basis: the white button variety you'll find packaged in just about every supermarket in the country. Researchers studied how several different kinds of mushrooms affected aromatase, an enzyme that helps the body make estrogen. (Excess estrogen can lead to cancer formation.) They found that not only did some common varieties of mushrooms block the action of aromatase in the body, but that the extracts of some of these mushrooms actually reduced the growth of breast cancer cells in test tubes and slowed tumor growth in
Health E-Notes through 12/10 experimental animals.
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The researchers found that Portobello, cremini, and shiitake mushrooms all had positive effects, but white button mushrooms actually outranked them all and provided the strongest anti-cancer benefits. And it did so in a much smaller portion than you might expect. According to the study's lead researcher, Dr. Shiuan Chen, "You don't need a strong effect to cause cancer prevention. Eating 100 grams or even less of mushrooms per day could have an effect on preventing new breast cancers." That's just a couple of ounces of mushrooms per day -- maybe three or four decent-sized ones from a 16-ounce package. At that amount, you'll barely even know they're there in your diet -- but your body certainly will.
Multi-vitamins
In 2003, an American Cancer Society study of more than 145,000 subjects that ran for five years showed that subjects who reported regular multivitamin use for more than a decade had a 30 percent reduced risk of colorectal cancer compared to those who didn't take multis.
N-acetylcysteine (NAC)
According to several studies, supplements of the antioxidant amino acid N-acetylcysteine (NAC) may also lower homocysteine levels.
Finally, theres N-acetyl cysteine (NAC), which is not an herb but an amino-acid derivative. NAC reduces the viscosity or thickness of phlegm so that it is easier to expectorate. NAC is especially useful in reducing postnasal drip, which is a common cause of cough. NAC is also helpful for acute and chronic bronchitis, especially in smokers and in persons with asthma or emphysema. Dosage is often 500 mg, in capsule form, twice daily. Side effects: None, for short-term use.
NAC has been used for many years to treat chronic respiratory ailments with its ability to break up and dissolve the mucus that contributes to pneumonia, bronchitis, asthma and sinusitis, and significantly increased immunity to flu infection. 300 mg of NAC per day is probably both effective and safe for most people. N-acetylcysteine (NAC) is an antidote for acetaminophen poisoning and is especially effective within 8 hours of ingestion of the overdose. In an e-Alert I sent you last month ("Storm of the Eye" 10/9/02), I told you about NAC, an invaluable amino acid that stimulates production of glutathione, one of the most potent antioxidant enzymes. This ability to infuse the liver with antioxidants, coupled with excellent anti-inflammatory properties,
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makes NAC an effective liver crisis treatment. Studies have shown that NAC treatments may significantly decrease the chance of mortality in patients suffering from acute liver damage. N-acetylcysteine (NAC) is an amino acid that enhances the production of glutathione, one of the body's most powerful antioxidant enzymes. I first told you about NAC on November 27, 2001, in the e-Alert "Three alternatives you can use now to prevent Alzheimer's." And as that title indicates, supplements of NAC may be an important tool in combating Alzheimer's disease, as well as a host of other health problems from the flu to heart disease. Previous studies have shown that patients with ailments associated with a breakdown in the immune system are often deficient in their levels of glutathione. As a precursor of glutathione, NAC has been used for many years to treat chronic respiratory ailments with its apparent ability to help break up and dissolve the mucus that contributes to pneumonia, bronchitis, asthma and sinusitis. The ability to stimulate strong antioxidant activity is also the key to other possible benefits of NAC. Studies have already shown that NAC may significantly lower homocysteine levels. Add to that the antioxidant effect in reducing plaque that can clog arteries, and it's clear why NAC is regarded as a potentially useful tool in fighting heart disease and preventing strokes and heart attacks. Beyond heart and respiratory health, researchers believe that further studies may show NAC to provide preventive benefits for vision health. Because both the macula and the lens of the eye have been shown to respond favorably to a boost in antioxidant activity, it's theorized that NAC supplements may help prevent agerelated macular degeneration and cataracts. Fortunately, NAC is widely available in health food stores and from supplement suppliers. The NAC dosage in the blepharitis study was 300 mg per day - only half the amount typically used in the treatment of bronchitis. But it would be wise to consult with your health care provider before taking a dosage that high. Some of the bronchitis studies report side effects of dizziness, headaches and digestive problems among about 20% of participants who took 600 mg of NAC per day. One other cautionary note: You should take vitamin C along with NAC, to prevent amino acids from oxidation.
N-acetyl-glucosamine
N-acetyl-glucosamine suppresses autoimmune attack A report published online this month in the Journal of Biological Chemistry described the finding of assistant professor of neurology Michael Demetriou at the University of California Irvine Center for Immunology and his colleagues that N-acetylglucosamine, a form of the commonly used arthritis supplement glucosamine, suppresses the growth and function of abnormal T-cells responsible for autoimmune attack in multiple sclerosis and diabetes type 1. The cause of autoimmune disease is not completely understood, but is believed to be the result of interactions between inherited risk and environmental exposure.
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Nattokinase
Q: What can you tell me about Nattokinase? JVW: Nattokinase is a powerful enzyme isolated from boiled and fermented soybeans, a food which the Japanese call natto. The Japanese have eaten natto for centuries to promote good cardiovascular health. In more than 15 studies (including two human trials) nattokinase has been shown to prevent and dissolve blood clots and may also help prevent hardened arteries, heart attack, stroke, angina, and senility. Nattokinase prevents plaque buildup, thus improving circulation. This in turn improves your overall health by boosting the supply of oxygen and nutrients throughout your body's cells.
Nattokinase is an enzyme isolated from a Japanese food called natto, made from boiled and fermented soybeans. The Japanese have consumed natto for centuries, using it to promote good cardiovascular health. In more than 15 studies (including two human trials) nattokinase has been shown to prevent and dissolve blood clots and may also help prevent hardened arteries, heart attack, stroke, angina, and senility. JVW: Nattokinase seems to act as a clot buster for clots caused by any reason -- including the after effects of bypass surgery. And it's definitely safer than the various drugs presently in use.
Nickel
This may surprise you. After all, nickel is usually thought of as a "bad guy" -- a frequent cause of skin reactions to jewelry. But recent research has shown that nickel is an "essential element" that, in small quantities, is necessary to life. And, when it's combined with bromide, it can be a very effective treatment for psoriasis.
Nicotinamide
NICOTINAMIDE: In a National Institutes of Health study, this anti-inflammatory nutrient (a derivative of niacin - also known as vitamin B3) relieved arthritis pain by almost 30 percent and improved range of motion and flexibility in joints.
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Noni
This bush that grows up out of the volcanic ash of the Polynesian islands bears a fruit known as noni, and a juice commonly called noni juice and controversy swirls around every drop of it. Is it the magic elixir being hailed by bona fide scientific mavericks -- or the wares of snake oil salesmen? Some researchers and producers of noni juice claim it can be used to treat cancer, diabetes, heart disease, cholesterol, high blood pressure, HIV, rheumatism, psoriasis, allergies, infection, and inflammation. Proponents also believe that the fruit can relieve a wide range of conditions, including sinus infections, menstrual cramps, arthritis, ulcers, sprains, injuries, depression, senility, poor digestion, atherosclerosis, addiction, colds, flu, and headaches. Noni is generally recognized as safe by the USDA. The controversy involves the claims of health benefits that many feel are unfounded and unproven. But scientific research is currently underway to try to validate some of these claims.
NSAIDs (Non Steroidal Anti-Inflammatory Drug)

It appears that many of the side effects of NSAIDs can be traced back to the fact that these substances actually steal copper from various tissues. But if the NSAID comes already combined with its own copper, it doesn't need to steal any, and the side effect is prevented. Knowing this, Dr. Wright has found that the large majority of his patients who use NSAIDs to relieve their pain have been able to reduce their dosage by adding a copper supplement to their program. He usually recommends between 4 to 8 milligrams of copper sebacate (a well-absorbed form of copper) daily, depending on the NSAID dose
Nucleotides
As for our last of the big five immunonutrients - nucleotides - Dr. Spreen says they've been mentioned in articles for years as immune system enhancers, but he's never had the occasion to use them. Nucleotides (the basic unit of nucleic acids) are the building blocks of DNA, and they help make cell division possible. When the immune system is under stress, new cells are needed to help fight infection. White blood cells, bone marrow cells, and the mucous cells of the intestine all require sources of nucleotides. Breast milk is perhaps the richest source of nucleotides. Formula-fed infants are generally more prone to infection than breast-fed children, and researchers believe that nucleotides are primarily responsible for this
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difference. Organ meats such as liver and kidney are rich in nucleotides, as are legumes and seafood. Nucleotides and nucleic acids supplements are also available.
Nutrigenomics
A relatively new field of inquiry, nutrigenomics is the study of the relationship between nutrient intake and our genetic code. Thanks to the advances made in genetics by the controversial Human Genome Project, we have the opportunity to learn how nutrients act at a molecular level. To learn more about this fascinating new field, you can go to http://nutrigenomics.ucdavis.edu/. Their site gives a great analysis of this new science, including this groundbreaking statement: "By understanding our nutritional needs, our nutritional status, and our genotype, nutrigenomics should enable individuals to manage better their health and well-being by precisely matching their diets with their unique genetic makeup."
Nuts
Cashews may help those with diabetes Cashew nut extract may improve the body's response to insulin, researchers in Canada and Cameroon suggest. The researchers from the University of Montreal and the Universite de Yaounde in Cameroon analyzed the reputed health benefits of cashew tree products -- including leaves, barks and nuts, or seeds. They say cashew tree products have long been alleged to be effective anti-inflammatory agents, as well as having the ability to counter high-blood sugar and prevent insulin resistance in diabetics. The study, published in the journal Molecular Nutrition & Food Research, finds only cashew nut extract significantly stimulated blood-sugar absorption by muscle cells.
Pecans: Handful a day keeps aging at bay Eating pecans daily may delay age-related muscle nerve degeneration, U.S. researchers suggest. Lead researcher Thomas Shea of the Center for Cellular Neurobiology at the University of Massachusetts in Lowell carried out a number of laboratory studies on three groups of mice especially bred to demonstrate a decline in motor neuron function. The researchers found mice fed a diet supplemented with ground pecans had a significant delay in decline in
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motor function compared to mice receiving no pecans. Mice eating the diet with the most pecans -- 0.05 percent -- fared best. Results were based on how the mice on the control diet vs. those on the pecan-enriched diet performed in specific tests.
The Miraculous Power of Nuts Joy Bauer, RD N uts are among the most healthful foods you can eat. Rich in nutrients, they can help prevent some of the most common -- and most serious -- diseases. Example: In a long-running health study conducted by researchers at Loma Linda University, participants were asked what foods they ate most often. Those who ate nuts five or more times a week were about 50% less likely to have a heart attack than those who ate them less than once a week. FORGET THE FAT Many Americans avoid nuts because they want to cut back on fat and calories. Its true that a single serving of nuts can have 20 grams (g) or more of fat and 180 to 200 calories, but most of the fats are healthful fats, such as omega-3 fatty acids and monounsaturated fat. Americans need to get more, not less, of these fats. As long as you limit yourself to a small handful of nuts daily -- the recommended amount, unless otherwise noted -- you dont need to worry about the extra calories. Each type of nut contains a different mix of nutrients, fats and protective antioxidants, which can neutralize cell-damaging free radicals. People who eat a variety of nuts will get the widest range of benefits. Raw, toasted or roasted nuts are fine as long as they are unsalted. Heres what nuts can do... NUTS FOR THE HEART All nuts are good for the heart, but the following nuts are especially beneficial... Macadamia nuts. Of the 21 g of total fat in a serving of macadamias, 17 g are monounsaturated -- the kind of fat that lowers a persons levels of harmful LDL cholesterol without lowering levels of beneficial HDL cholesterol. Both the antioxidants and the monounsaturated fat in macadamias have anti-inflammatory effects -- important for curtailing arterial damage that can lead to heart disease. Peanuts. Actually a type of legume, not a true nut, peanuts contain 34 micrograms (mcg) of folate per one-ounce serving, a little less than 10% of the recommended daily amount. Folate is a B vitamin that lowers levels of
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homocysteine, an amino acid that damages arteries and increases the risk of heart disease. Peanuts also are high in L-arginine, an amino acid that is converted by cells in blood vessels into nitric oxide. Nitric oxide improves circulation and may inhibit fatty buildups in the arteries. Pistachios. A 2007 study conducted by Penn State University found that pistachios lower blood pressure. Men who added 1.5 ounces of shelled pistachios to their daily diets had drops in systolic pressure (the top number in a blood pressure reading) of 4.8 points. The antioxidants and healthy fats in pistachios relax blood vessels and allow blood to circulate with less force. ALMONDS FOR BONES Just about everyone needs more calcium, the mineral that strengthens bones and reduces the risk of osteoporosis. The recommended daily amount is 1,000 milligrams (mg). Almonds have more calcium than other nuts, with about 80 mg in 20 to 25 nuts. For people with lactose intolerance, who have trouble digesting dairy, a daily dose of almonds helps raise calcium to bone-protecting levels. Blood pressure bonus: One serving of almonds has 98 mg of magnesium, about one-fourth the recommended daily amount. Magnesium, along with potassium and calcium, controls the relaxation and contraction of blood vessels and can help control blood pressure. BRAZIL NUTS FOR PROSTATE Brazil nuts are a superb source of selenium, with about 155 mcg in just two nuts. The recommended daily amount is 55 mcg. Theyre also high in vitamin E. One study -- the Selenium and Vitamin E Cancer Prevention Trial -- found that men getting selenium and vitamin E, alone or in combination, reduced their risk of prostate cancer by up to 60%. Selenium improves the ability of the immune system to recognize and destroy cancer cells in the prostate. Vitamin E is an antioxidant that also has been linked to reduced cancer risk. Caution: People who get too much selenium may have decreased immunity. Because Brazil nuts are so high in selenium and calories (50 calories in two nuts), dont have more than two nuts daily. If you take a multivitamin that has more than 50% of the daily value of selenium, opt for one nut. PECANS FOR THE EYES The most serious eye diseases, including cataracts and macular degeneration, are caused, in part, by free radicals. The antioxidants in nuts and other plant foods fight free radicals to keep the eyes healthy. A study conducted by the US Department of Agriculture (USDA) found that pecans are particularly rich in antioxidants. The National Eye Institutes Age-Related Eye Diseases Study reported that patients with macular degeneration who had adequate intakes of antioxidants were 29% less likely to experience disease progression than those who got lower levels.
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Bonus for heart health: The vitamin E in pecans reduces the tendency of LDL cholesterol to oxidize and stick to artery walls. Pecans also are high in phytosterols -- plant compounds that are similar to the active ingredients in cholesterol-lowering margarines, such as Benecol. WALNUTS FOR MOOD Apart from fish and flaxseed, walnuts are one of the best sources of omega-3 fatty acids. Theyre the only nut that contains alpha linolenic acid (ALA), a polyunsaturated fat that is converted to omega-3s in the body. The omega-3s appear to help maintain healthy brain levels of serotonin, a neurochemical involved in mood. People who eat walnuts and/or two to three fish meals a week may experience a reduction in symptoms of depression. Bonus for heart health: Omega-3s lower LDL cholesterol and triglycerides, another type of blood fat... increase HDL good cholesterol... inhibit blood clots in the arteries... and reduce arterial inflammation.
Just in case there are any lingering doubts, let me dispel the myth once and for all that nuts are bad for you. Yes, they are higher in fat than other snacks like carrot sticks or air- popped popcorn. But, let's be honest here, they're also much more satisfying (meaning it takes less of them to fill you up). Plus, almost all of the fat in nuts is the healthy monounsaturated variety. So if you've been shying away from nuts, the good news is that you don't need to. The better news is that there's a simple way to make them even healthier. It's a technique called "sprouting" and according to a recent article I read, it eliminates some of the biggest problems with eating nuts in the forms you typically buy. Most nuts you'll find in the grocery store have been roasted or at least dried. Dried nuts actually neutralize the enzymes your body uses to control inflammation and aid in digestion. To combat this, your pancreas goes into overdrive, sending out massive amounts of digestive enzymes to break down the nuts and move them through your system. Unfortunately, while your pancreas is spending so much time dealing with the dried nuts, it's not able to produce enough enzymes for the rest of your body. While eating one or two dried nuts won't kill you, eating them on a regular basis definitely puts your pancreas -- and, as a result, the rest of your body -- at a disadvantage. Roasted nuts don't have the same inhibiting effects, but they do have their share of problems, not the least of which is that the roasting process itself actually destroys most of the nuts' nutrients. Sprouted nuts, on the other hand, don't have any of these disadvantages. In fact, the "sprouting" process actually increases the nutritional value of nuts. It also makes them easier to digest (freeing up your pancreas to do its job more effectively). Sprouting your own nuts at home couldn't be easier, though, admittedly, it is a bit time- consuming. All it involves is buying your favorite type or types of nuts in their fresh, raw, undried form (check your local natural food store or visit www.sproutpeople.com), rinsing them, and then soaking them in water with a little sea salt for 24 hours (it's a good idea to rinse them and change the water a few times throughout the process as well).
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Once the nuts are done soaking, you dry them at a very low temperature (ideally around 150 degrees Farenheit). When they're dry, they're ready to eat. Of course, if you'd rather let someone else do the work for you, that's certainly an option. Check out www.livingnutz.com and www.higherpower.biz for their assorted varieties of this re-invented healthy treat.
It seems to be getting harder and harder to simply grow something nutritious and sell it in a whole, unprocessed form. The most recent whole food casualty: raw almonds. In the e-Alert "Living Proof" (4/16/08), I told you about a study that showed how eating almonds with a meal can impede glycemic and insulin responses a welcome benet for diabetics. In addition, almond intake protects proteins from oxidative damage while delivering vitamin E and other antioxidants, magnesium, calcium, folate, protein, ber and living enzymes. Not bad for a humble nut. But an HSI member poses this question: "Would the benets of almonds also be true of pasteurized almonds?" The "Living Proof" study used raw California almonds. But that study was conducted in 2006, when a raw almond was actually a raw, unprocessed, unpasteurized whole food. Two years later, everything has changed. More than 200 years ago, Spanish missionaries brought almond cultivation to California where it ourished into an industry that today produces well over one billion pounds of almonds each year more than 70 percent of the world's supply. If you eat an almond in the U.S., it came from California. Two small outbreaks of salmonella in 2001 and 2004 were attributed to raw almonds. To reassure the public that almonds are safe to eat, the Almond Board of California (ABC) proposed a mandatory sterilization of all raw almonds produced in California for U.S. consumption. The USDA agreed, and now almonds labeled as "raw" are either irradiated or chemically treated to create a "pasteurized" almond. This is like burning down a house to solve a mold problem, because both of these pasteurization techniques deplete nutritional value, and might even trigger grim health problems. Irradiation exposes food products to extremely high levels of radiation that kill bacteria, parasites and funguses. Animal studies have shown that irradiation may promote chromosome damage, cancer, and other damaging effects. But the chemical pasteurization process may be even more dangerous. This technique is called propylene oxide fumigation, which utilizes a chemical compound that the EPA has classied as a probable human carcinogen. And 2008 marks a big year for propylene oxide exactly 50 years ago food producers began using this chemical to pasteurize nuts, cocoa powder, spices, and other food items.
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And here's an interesting note: Propylene oxide was once used in racing fuel, but in 1993 the National Hot Rod Association banned its use because of cancer concerns. And yet this poison is still used to pasteurize foods EPA and FDA approved! I would call this a "nutty" plan, but that would just make "insidiously stupid" sound cute. Could this situation get any worse? Of course. The FDA has decided that irradiated or propylene oxide fumigated almonds can be labeled as "raw" without notifying consumers that a sterilization process has been used. In other words, we've been blatantly betrayed again by the agency that's supposed to protect us. There is some good news here, but it's precious little for most of us. Just as dairy farmers are allowed to sell unpasteurized milk directly to customers, almond farmers can sell unpasteurized raw almonds at roadside stands. So if you happen to live near a trustworthy small-scale almond farm, you're in luck. And there's an organic loophole. The ABC and USDA allow organic almond growers to use a steam-heat pasteurization method. This technique also depletes nutrients, but has the clear benet of not causing cancer in lab rats. And nally, the Almond Board's pasteurization mandate doesn't extend to the millions of pounds of raw almonds that California exports each year. So in the interest of preventing infrequent and isolated salmonella incidents, the ABC offers U.S. consumers a nutritionally anemic nut that just might be dangerous, while our neighbors around the world continue to enjoy authentic raw almonds. I wonder if the FDA will start cracking down on U.S. citizens traveling to Canada to purchase "foreign" raw almonds?
Researchers have revealed even more secrets of the almond. In the e-Alert "Seven Year Itch" I told you about a Perdue University study that showed how regular almond consumption may help curb hunger while also delivering nutrients, such as vitamin E, calcium, magnesium (which helps your body absorb calcium), and flavonoid antioxidants. But almonds might also have a beneficial effect on glycemic and insulin responses, according to a study from the University of Toronto. UT researchers examined the effects of five different meals on 15 healthy subjects. All of the meals had the same amounts of carbohydrates, proteins, and fats. Results showed that when almonds were eaten with a meal, glycemic and insulin responses were significantly impeded. Researchers also noted that almond intake protected proteins from oxidative damage.
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In the e-Alert "Seven Year Itch" (11/21/06), I told you about a Perdue University study that showed how regular almond consumption may help curb hunger while also delivering nutrients, such as vitamin E, calcium, magnesium (which helps your body absorb calcium), and flavonoid antioxidants. A new study from the University of Toronto suggests that almonds might also have a beneficial effect on glycemic and insulin responses. The Toronto team examined the effects of five different meals on 15 healthy subjects. In a NutraIngredientsUSA report on the study, the meals were described as two control meals with white bread, one meal with white bread and 60 grams of almonds, one meal with parboiled rice, and one meal with instant mashed potatoes. All of the meals had the same amounts of carbohydrates, proteins, and fats. Results showed that when almonds were eaten with a carbohydrate meal, glycemic and insulin responses were significantly impeded. Researchers noted that almond intake also protected proteins from oxidative damage.
Olive oil gets all the credit. But new research shows that walnuts may actually beat it when it comes to protecting your heart. Researchers in Spain recruited 24 people for their study -- 12 with normal cholesterol levels and 12 with what they referred to as moderately high levels. One week, each group was fed a meal of salami and cheese supplemented with 5 teaspoons of olive oil. The researchers then ran tests measuring various aspects of cardiovascular function. The following week, both groups were fed the same salami-and-cheese meal, but this time they were given eight shelled walnuts along with it instead of the oil. Afterwards, the subjects underwent the same tests they had been given a week before. The test results revealed that olive oil and walnuts both helped reduce levels of inflammation and oxidation in the participants arteries. However, only the walnuts helped maintain the elasticity and flexibility of the subjects arteries. According to the researchers, eating walnuts actually undoes some of the detrimental effects of eating a high-saturated fat diet, whereas neutral fat, such as olive oil, does not have as much protective ability. Obviously this study isnt a permission slip to adopt a salami-and-cheese diet. But were all human and some form of saturated fat is bound to get into your system at some point. So its nice to know theres a tasty way to combat it. One thing to keep in mind, though, is that walnuts work best against saturated fat when you eat them raw, right out of the shell. Roasted, salted, or otherwise processed versions wont have the same effects.
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Do you snack between meals? No problem with that, as long as you make the right choices and dont pack in junky calories. In fact, a new study from Perdue University shows that one particular type of snack may actually be beneficial. Enter the almond. Researchers recruited 20 overweight women and asked them to add 300 calories worth of almonds to their diets each day for ten weeks. The subjects diets were monitored throughout. At the conclusion of the study, researchers found no changes in total calorie intake, body weight, body fat, or body mass index. The Perdue team concluded that the additional calories from the almonds helped to curb hunger, displacing other calories in the subjects diets. So instead of increasing caloric intake, they were actually getting about the same amount of calories - while also ensuring a good intake of the almonds natural nutrients, such as vitamin E, calcium, magnesium (which helps your body absorb calcium), and flavonoid antioxidants.
Nuts have gained popularity in recent years as an excellent source of protein and good fats. One of the best nuts? Almonds. According to Daily Health News contributing editor Andrew L. Rubman, ND, almonds are one of the most nutrient-dense good-for-you foods there is. Although Dr. Rubman encourages eating a variety of nuts, just as you do fruits and vegetables, he particularly likes almonds because of their fatty acids -- almonds are high in monounsaturated fats. Furthermore, almonds have many health-promoting minerals, especially magnesium, but also potassium, which means the nuts help other dietary and supplemental sources protect cardiovascular health. Eating almonds with their skins provides medically significant amounts of vitamin E and flavonoids. Studies have shown that these two work synergistically to help boost LDL cholesterols (commonly called bad cholesterol) resistance to oxidation by more than 50%, important because LDL cholesterol is not dangerous in and of itself. It is oxidation that makes LDL plaque-building and dangerous. This is important in that only a variable fraction of the so-called bad cholesterol actually is associated with coronary vascular disease while the major component is not. Dr. Rubman adds that almonds are also a good source of protein (6 grams per ounce) nearly as much as one egg (6.3 grams of protein/egg)... and they have fiber and assorted vitamins and minerals. Visit www.almondsarein.com for more on their nutritional content. Still, some are concerned about the high calorie content of almonds and other nuts. Dr. Rubman has counseled many dieters about how to receive the health benefits of almonds without adding extra calories to their day. The solution: If you want to lose weight do not eat more than an ounce a day of unsalted almonds. That ounce would come to 23 nuts, he says, and the unsalted type is simpler because it is easier to stop at your limit with unsalted nuts than the salted, tastier form. Another good way to enjoy the health properties of almonds without toting up too many calories is to add them to other foods rather than eating them plain. Try chopping some into salads, sprinkling them over string beans or white fish. You can also coat fish or chicken with almond flour -- make your own by grinding the nuts (leave plenty of space for expansion) in a blender, food processor or even coffee grinder.
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But now, FDA officials have finally caught up with the real world, announcing that the producers of some nuts (almonds, hazelnuts, pecans, pistachios, and walnuts) and nut products will be allowed make this claim: "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Oh come on, guys! Just come out and say it: Nuts are good for you! And addressing nuts specifically in the same newsletter, Dr. Douglass said, "What the nutrition experts won't admit is that nuts keep you slimmer because they're 'fattier' than other snacks. Their fat content fills you up on much less than you would eat of other foods like pretzels. Last week, in the e-Alert "The Fix is In" (7/22/03), I told you that walnuts are an excellent source of omega-3 fatty acids. But walnuts also deliver vitamin B-6 and folate. And this packaging of multiple nutrients is typical among all the nuts. If you want more calcium in your diet, almonds are a good source. They also deliver magnesium, which helps the absorption of calcium. Good amounts of vitamin E are found in both almonds and hazelnuts. Pecans have copper and potassium (as do hazelnuts). The ubiquitous peanut contains good amounts of niacin, folate, vitamin E, and a rich combination of minerals. And in several e-Alerts I've mentioned the high selenium content of Brazil nuts, which also deliver linoleic acid and zinc. Dr. Wright recommends 2-3 ounces of nuts daily, and you don't have to limit yourself just to macadamias -- any type will do. One of the results from the seminal Nurses Health Study determined that eating 5 ounces of nuts per week could result in a 25 percent decrease in your risk of gallstones. This declaration came after following over 80,000 women for about 20 years -- so it's no fly-by-night conclusion. Nuts are a complex plant food that offer several stone-fighting benefits. Most notably, they are high in dietary fiber and phytoesterols, both of which protect against cholesterol gallstone formation.
Oil
Interesterified? Really? THAT'S the name they've given the replacement for partially hydrogenated oils that produce trans-fatty acids? They combined the words "interest" and "terrified"? Seriously? Seriously. While reading the nutrition panel on a box of crackers, I came across the first mention I've seen of "interesterified fat."
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I wasn't terrified, just interested. So I did some diggingand then I was terrified. In a study published in Nutrition & Metabolism about a year ago, researchers fed diets containing different fats to volunteers. Cholesterol, fatty acids, fasting glucose, and insulin were checked before and after the 4-week study period. Results: Both trans-fat and interesterified fat adversely altered blood glucose and metabolism of cholesterol (increasing HDL/LDL ratio). K.D. Hayes a biologist and nutritionist who conducted the study with a colleague told Science Daily that the effect on blood glucose was significantly worse in interesterified fat compared to trans-fat. In fact, interesterified fat raised glucose 20 percent in one month. My bet is that food manufacturers are hoping it will take awhile for consumers to realize that they've just put the same old pig in a brand new dress and somehow managed to make it WORSE than before.
Olive Leaf Extract

The natural antibiotic you should know about this flu season Q: I read your e-mail the other day regarding colloidal silver as an alternative to antibiotics. I'm wondering about natural antibiotic I've read about -- olive leaf extract. What is your opinion on olive leaf extract? Is it safe to take, and does it have any long- term side effects? Dr. Wright: Olive leaf was actually studied years ago with favorable results by at least one major patent medicine company. They found that it could inhibit many common respiratory bacteria, as well as several viruses. But then the costs of FDA "approval" started to soar out of sight. And since they couldn't patent the natural extract and have exclusive rights to sell it (and recoup their investment), the company dropped the project. However, it is available as a natural supplement, and over the years, I've observed many favorable responses to olive leaf capsules and tablets -- especially when it's used regularly (one or two capsules, three to four times daily) in the early stages of an infection. In combination with echinacea, it packs a "one-two" punch, since olive leaf directly kills germs, and echinacea boosts the immune system. So far, I haven't received any reports of notable adverse effects from any of my patients using olive leaf. But it's always a good idea to work with a physician knowledgeable in natural medicine, who can help determine the best dose for you. To find one in your area, contact the American College for Advancement in Medicine at (800)532-3688 or visit www.acam.org.
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If you're coping with arthritis, and you're wary of using COX-2 inhibitor drugs to relieve joint pain, you might be interested in a Healthier Talk community thread titled "Olive Leaf Extract helping arthritis and other ailments?" An Australian HSI member named Mareke starts the thread with these comments: "I just saw 2 people interviewed on Today Tonight, a current affairs show here in Australia, whose arthritis improved after regularly taking Olive Leaf extract. A woman needed a knuckle replacement operation but after taking Olive Leaf extract for some time and going for her last check-up before the knuckle replacement operation her specialist told her that she no longer needed the operation and asked her what she had been doing to cause such a change! "The second person interviewed was a man who looked to be in his late 50s and no longer had the dull constant aches in his joints typical of arthritis after taking the Olive Leaf extract! Apparently scientists have found that olive leaves contain 40 times the antioxidants of the actual olive itself." Joannee: "I have taken Olive leave extract capsules almost daily for 4yrs. It is antiviral, I haven't had a cold sore in 4 yrs, (used to get them regularly) No flu, no sore throat, or anything that's viral in nature has affected me. "I had rheumatoid type joint discomfort prior to taking olive leaf, but not any more. There is some evidence that some forms of arthritis and autoimmune disorders are triggered by bacterial, viral or parasites that affect only the joints. Since olive leave extract eliminates these, it is natural to reason why it might help those with joint pain. I love this stuff, and it is the one supplement I can't be without." Lianna: "I'm with Joannee. My husband and I have taken olive leaf capsules on a daily basis for 5-6 years with only an occasional 'vitamin holiday' to give our bodies a rest. We both work in hospitals and are exposed to every microbe currently making the rounds. We've only been sick 2-3 times in 5 years and that's because we were stupid and ODed on sugar around the holidays. (Glucose bonds with white blood cells, decreasing their effectiveness by 50% or more.) "One side note. You need to take probiotics if you're taking OLE. It's such an effective natural antibiotic that it can diminish your intestinal flora over time." Steve: "Olive Leaf is one of the most powerful natural antiviral, antibacterial, antifungal, and antiparasitic herbs known to man. The compound in the leaves actually protects the olive tree from all known parasites and funguses. Olive Leaf was the only thing that really helped me when I had chronic bronchitis for 2 months. Very effective on candida/yeast. Highly recommended for all internal diseases."
This amazing substance, member of a group of plant compounds called flavonoids, comes from the plant Olea europaea. The extract is called Oleuropein, and has long been known for its antimicrobial properties, which are assumed to offer protection to the tree against predatory organisms. Also called calcium elenolate, the substance has been officially tested as an antimicrobial agent, with sufficient power to achieve a published status in peerreview journals.
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Olive leaf is even well known as an antioxidant. I strongly recommend keeping some on hand. When using olive leaf extract (another natural antibiotic), the good bacteria are adversely affected and need to be replaced, during and after use, with probiotics - supplements of good bacteria.
Olive Oil
Can Olive Oil Fight Alzheimer's? A recent lab study looked at oleocanthal, a compound in extra-virgin olive oil. Intriguing finding: Oleocanthal may protect brain cells from toxic proteins called ADDLs that are believed to contribute to Alzheimers disease. Theory: Oleocanthal alters the structure of ADDLs, inhibiting the toxins ability to bind to and damage the synapses that allow nerve cells to communicate with each other. More research is underway -- in the meantime, include extra-virgin olive oil in your diet. Source: William L. Klein, PhD, is professor of neurobiology and physiology at Northwestern University, Evanston, Illinois, and coauthor of a lab study.
Spanish researchers believe they've broken the code--a genetic code, in fact. And it's the secret to why olive oil is so heart healthy. Twenty subjects with metabolic syndrome consumed meals that included either a high phenol olive oil or a low phenol olive oil. As I've mentioned before, phenols contain biologically active compounds that are remarkably high in antioxidants. Olive oil phenols are most highly concentrated in extra virgin olive oil, which is made from coldpressed olives-- no heat or chemicals are used in refining. Results of the Spanish study showed that the high phenol extra virgin olive oil repressed the inflammatory activity of nearly 100 genes that play a key role in prompting inflammation. In the journal BMC Genomics, the authors note that their results provide a likely explanation for the reduced risk of heart disease among those who follow a Mediterranean diet.
Q: I've heard a lot about how good extra virgin olive oil is for your health -- but what about olives themselves? Where I live, "olive bars" have become very popular, and I admit to being more than a little addicted myself. Do I need to feel guilty or cut back?
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Dr. Wright: As they say, the fruit doesn't fall too far from the tree. In the case of olives, everything that comes from this fruit appears to be healthy -- the oil, the leaves, and the fruit itself. They are low in calories, contain "good" fat, and have no cholesterol, to name just a few of the benefits that stand out. But while all olives may be created equal, all olive preparation is not. Olives are not edible straight off the tree. They contain a glucoside called oleuropein that makes them bitter but manufacturers remove it during processing. And there is a big difference between the traditionally fermented olives and those that are commercially processed. In order to make foods "shelf stable" manufactures practice some combination of high-heat pasteurization and refrigeration in almost all mass-produced foods, including the olives on your average supermarket shelf. Some experts have hypothesized that excessive pasteurization might cause imbalances in intestinal flora since it eliminates the beneficial lactobacteria produced by traditional fermentation practices. The olives in the olive bars you refer to (a new trend in supermarkets and natural food stores) are more likely to have traditionally fermented fruits and, as such, would be the healthier variety to satiate your "olive tooth."
Olive oil polyphenols may help reduce breast cancer risk A report published online on December 18, 2008 in the journal BioMed Central Cancer revealed the discovery of Spanish researchers of a suppressive effect of compounds found in extra virgin olive oil against breast cancer cells containing the cancer gene HER2. HER2 is amplified or overexpressed in an estimated 20 to 30 percent of invasive breast cancers, and is associated with a shorter relapse time and reduced survival. Javier Menendez of the Catalan Institute of Oncology along with Antonio Segura-Carretero from the University of Granada and colleagues tested phenolic fractions of extra-virgin oil in two cultured human breast cancer cell lines, and left some cells untreated as controls. The team found that fractions containing polyphenols known as lignans and secoiridoids selectively triggered programmed death in cells overexpressing HER2 protein. "Our findings reveal for the first time that all the major complex phenols present in extra-virgin olive oil drastically suppress overexpression of the cancer gene HER2 in human breast cancer cells," Dr Menendez remarked.
Olive oil intake can lower systolic blood pressure, according to a study I told you about in the e-Alert Big & Tall (9/15/07). And as HSI members know, this is just the latest of many studies that have shown olive oil consumption to be beneficial to cardiovascular health. Now a new study from Copenhagen University Hospital in Denmark suggests that olive oil might help prevent certain cancers. Researchers asked 182 healthy men to consume a quarter cup of olive oil each day. At the beginning and end of the two-week intervention, researchers tested each subject to measure levels of a compound known as 8oxodG a marker that indicates oxidative damage to DNA, which can set the stage for cancer development.
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On average, the men reduced 8oxodG by 13 percent. Researchers were surprised by one aspect of the results. The subjects were divided into three groups to receive three types of olive oil with different levels of antioxidant phenols. They expected a greater 8oxodG drop in the group that consumed olive oil with high phenol levels, but that wasnt the case, opening the question: Is there some other factor or combination of factors that makes olive oil a potential cancer fighter?
In the e-Alert Liquid Gold (11/16/05), I told you about a study that demonstrated how four teaspoons of extra virgin olive oil taken daily for 12 weeks reduced pain and morning stiffness among RA patients. Researchers believe the key to olive oils effectiveness is oleocanthoal, a compound that has been shown to inhibit two inflammation triggers: COX-1 and COX-2 enzymes. (For more about the benefits of extra virgin olive oil, see yesterdays e-Alert: Extra Special 9/26/06.)
Dietary fats are bad for you - right? HSI members arent going to fall for that one. As members and other e-Alert readers are well aware, there are good fats and bad fats, but an overall avoidance of fats is simply an unhealthy idea. In fact, Ill go one better: Its nutritional insanity. For instance, if you banished monounsaturated fats from your diet, youd miss out on the heart health benefits of olive oil. A new study from Spain shows just how important those benefits can be. In a previous e-Alert, I told you about research from the University of Barcelona, which reported that virgin olive oil contains high levels of vitamin E and plant chemicals called phenols. Phenols contain flavonoids; biologically active compounds that are high in antioxidants. The study concluded that virgin olive oil may inhibit the oxidation of LDL cholesterol. That theory was put to the test in a new study from the EUROLIVE research group, also headquartered in Barcelona. The EUROLIVE team designed a study to examine the effect of olive oil phenols on cholesterol levels. STUDY ABSTRACT * Researchers divided 200 healthy male volunteers into three groups * Each group received 25 mL of olive oil per day (25 mL = about six teaspoons) * The 25 mL dosage was used because thats the estimated average daily intake of olive oil in Mediterranean countries * Each group received a different type of olive oil with different phenol levels: high, medium, and low * This was a crossover study in three phases - the first three-week phase was followed by a two-week
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washout period (no consumption of olive oil), which was then followed by another three-week phase with each group switching to a different type of olive oil, then the cycle was repeated for a third phase * Blood samples were taken from subjects throughout the three phases Results showed that HDL cholesterol increased with consumption of high phenol olive oil, but not with the two lower phenol oils. More importantly, the ratio of total cholesterol to HDL dropped when olive oil with high phenol content was consumed. The report of this study in the Annals of Internal Medicine emphasized the cholesterol angle. This makes sense, of course, because most of the medical community is still fixated on cholesterol when it comes to heart health. But just as important were these two results: 1) Triglyceride levels decreased in all three groups, and 2) Oxidative stress markers decreased with intake of high phenol olive oil In a nutshell, the EUROLIVE study shows that olive oil is good for your cardiovascular system, especially when phenols are high. And phenols are highest in extra virgin olive oil. So, when you shop for olive oil, why is extra virgin the most expensive type? Its all about the processing. Extra virgin olive oil is made from the first press of freshly harvested olives. The olives are cold-pressed, which means that no heat or chemicals are used in the process. The result is an oil with very low acidity and high levels of phenols, flavonoids and vitamin E. In short: all the good stuff. The other varieties of olive oil - in order of increasing acidity: * Virgin olive oil - like extra virgin, virgin comes from the first pressing, but has a slightly higher acidity * Fino olive oil - a blend of extra virgin and virgin * Olive oil (sometimes called pure olive oil) - a blend of refined olive oil (pressure, heat, and chemicals are used in processing) and virgin * Light olive oil - olive oil produced by a filtration process that lightens the color and flavor, which many prefer for cooking These are the olive oil basics. But like wine, olive oils have a wide variety of colors and flavors, depending on the types of olives used and cultivation factors such as climate and soil conditions, which vary dramatically throughout the Mediterranean region where olive oil is primarily produced.
Q: I've heard a lot about how good extra virgin olive oil is for your health -- but what about olives themselves? Where I live, "olive bars" have become very popular, and I admit to being more than a little addicted myself. Do I need to feel guilty or cut back? JVW: As they say, the fruit doesn't fall too far from the tree. In the case of olives, everything that comes from this fruit appears to be healthy -- the oil, the leaves, and the fruit itself. They are low in calories, contain "good" fat, and have no cholesterol, to name just a few of the benefits that stand out.
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But while all olives may be created equal, all olive preparation is not. Olives are not edible straight off the tree. They contain a glucoside called oleuropein that makes them bitter -- but manufacturers remove it during processing. And there is a big difference between the traditionally fermented olives and those that are commercially processed. In order to make foods "shelf stable" manufactures practice some combination of high-heat pasteurization and refrigeration in almost all mass-produced foods, including the olives on your average supermarket shelf. Some experts have hypothesized that excessive pasteurization might cause imbalances in intestinal flora since it eliminates the beneficial lactobacteria produced by traditional fermentation practices. The olives in the olive bars you refer to (a new trend in natural food store marketing) are more likely to have traditionally fermented fruits and, as such, would be the healthier variety to satiate your "olive tooth." Could olive oil have a future as a cancer-fighter? As I mentioned in the e-Alert Liquid Gold (11/16/05), extra-virgin olive oil contains high levels of antioxidant-rich phenols, which may help prevent cancer. Thats the theory that a team of researchers from the University of Ulster in Northern Ireland put to the test in a laboratory study reported in the International Journal of Cancer. The Ulster team incubated a colon cancer cell line with increasing concentrations of virgin olive oil phenols for 24 hours. They found that the olive oil protected the cells from DNA damage. Lead researcher Chris Gill, M.D., told NutraIngredients that when another cell line was given a similar test for 48 hours it appeared that the phenols exerted an anti-promoter effect significantly reducing the invasiveness of the cancer. In another recent lab test, oleic acid (one of the fats in olive oil) was believed to be responsible for protection against breast cancer.
Omega-3 fatty acids (see also fish oil)

Greater omega-3 fatty acid intake associated with protection against advanced age-related macular degeneration Researchers from Wilmer Eye Institute at Johns Hopkins University report in the December, 2010 issue of the journal Ophthalmology the finding of a protective effect for fish that contain abundant amounts of the omega-3 fatty acids EPA and DHA against the development of advanced age-related macular degeneration (AMD). The disease is the leading cause of blindness among older Americans of European descent and the number of individuals with advanced AMD is expected to rise by 50% by the next decade.
Greater omega-3 fatty acid intake linked with lower risk of periodontitis
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An article published in the Journal of the American Dietetic Association reports that periodontitis, a disease characterized by inflammation of the gums and the development of pockets between the teeth and gums that can lead to tooth loss, is less prevalent among those with a higher intake of omega-3 fatty acids. Omega-3 fatty acids include eicosapentaenoic acid, docosahexaenoic acid and alpha-linolenic acid, and are often reduced in the average Western diet in comparison with omega-6 fatty acids. Asghar Z. Naqvi, MPH, MNS of Beth Israel Deaconess Medical Center in Boston and colleagues from Harvard Medical School and Harvard School of Public Health evaluated data from 9,182 men and women who participated in the National Health and Nutrition Examination Survey (NHANES) between 1999 and 2004. Dental examinations determined the presence of periodontitis, and dietary questionnaire and interview responses were assessed for the intake of EPA, DHA and linolenic acid from food and supplements.
EPA and DHA needed for optimal nervous system function A report appearing in the December 2009 issue of the American Psychological Association journal Behavioral Neuroscience revealed that diets that fail to provide enough of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) may negatively affect the nervous system. The finding could impact the understanding of information-processing deficits that occur in schizophrenia, bipolar disease, obsessivecompulsive disorder, attention deficit-hyperactivity disorder (ADHD), Huntington's disease and other nervous system disorders. Norman Salem Jr, PhD of the Laboratory of Membrane Biochemistry and Biophysics at the National Institute on Alcohol Abuse and Alcoholism and his associates gave one of the four following diets to pregnant mice and their offspring: omega-3 fatty acid deficient, low alpha-linolenic acid, high alpha-linolenic acid, or a diet enriched with EPA and DHA. DHA is the primary omega-3 fatty acid in the nervous system, including the brain. While DHA is metabolized from alpha-linolenic acid in the diet, the conversion is minimal, rendering a dietary source of DHA and EPA, such as fish oil or an algae source, of vital importance. "Humans can convert less than one percent of the precursor into DHA, making DHA an essential nutrient in the human diet," coauthor Irina Fedorova, PhD noted.
Of course, we're not surprised to find omega-3 fatty acids working so beautifully with antioxidants. In one study I told you about several years ago, omega-3 fatty acids in fish oil increased activity of an antioxidant enzyme while also boosting blood levels of glutathione an important antioxidant that's been shown to bind and eliminate toxins. Glutathione also protects other antioxidants such as vitamin E and vitamin C, prolonging and enhancing their effectiveness. In the e-Alert "Oil Rich" (9/25/03) I told you that walnuts and flaxseed deliver omega-3 fatty acids, but only fish or fish oil supplements contain both EPA (eicosapentaenoic acid) and DHA (docohexaenoic acid). When combined, these two essential fatty acids have been shown to help prevent several neurological problems, such
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as dementia, hyperactivity, and depression.
Review confirms omega-3 benefits In a state-of-the-art paper scheduled for publication in the August 11, 2009 issue of the Journal of the American College of Cardiology, researchers from Ochsner Medical Center in New Orleans confirm the benefits of omega-3 fatty polyunsaturated fatty acids in reducing cardiovascular disease, events and mortality. Carl Lavie, MD, FACC, who is the medical director of Cardiac Rehabilitation and Prevention at Ochsner Medical Center, and his associates reviewed data from tens of thousands of patients included in retrospective epidemiologic studies and large randomized controlled trials. According to Dr Lavie and colleagues, the most compelling evidence in favor of omega-3 fatty acids in cardiovascular disease comes from 4 trials of nearly 40,000 participants who received eicosapentaenoic acid (EPA) with or without docosahexaenoic acid (DHA) for primary prevention, following heart attack, and in heart failure. These long-chain omega-3 fatty acids penetrate the cell membrane to help regulate the electrical activity of the heart as well as improve vascular tone, stabilize plaque, and normalize blood pressure.
Increased omega-3 fatty acid intake lowers type 1 diabetes risk The September 26, 2007 issue of the Journal of the American Medical Association reported the discovery of researchers at the University of Colorado at Denver and Health Sciences Center, Denver that greater intake of omega-3 fatty acids has a positive effect on the prevention of the development of type 1 diabetes in children. Type 1 diabetes is caused by pancreatic islet autoimmunity, which results in destruction of beta cells in the pancreas that produce insulin, causing in an elevation in blood sugar. Cod liver oil given in infancy had previously been found to be associated with a protective effect against the development of childhood diabetes, however, it was not known whether the oils vitamin D or fatty acid content were responsible for the benefit.
Omega-3 fatty acids help prevent retinopathy A letter published online on June 24, 2007 in the journal Nature Medicine reported the finding of researchers at Children's Hospital Boston, Brigham and Womens Hospital, Massachusetts General Hospital, the University of Goteborg in Sweden, and the National Institutes of Health, that omega-3 polyunsaturated fatty acids have a protective effect in mice against the development and progression of deterioration of the retina of the eye, known as retinopathy. Retinopathy in mice shares characteristics with retinopathy of prematurity (ROP) in human infants, as well as with diabetic retinopathy and age-related macular degeneration (AMD) in adults.
Higher DHA levels associated with reduced risk of dementia A report published in the November issue of the American Medical Association journal Archives of Neurology
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revealed the finding of Ernst J. Schaefer, MD, of Tufts University in Boston and his colleagues that having a higher blood level of the omega-3 fatty acid docosahexaenoic acid (DHA) may have a protective effect against the development of dementia and Alzheimers disease.
What is...omega-3 fatty acid? Although you can get omega-3 fatty acid from such sources as flaxseed and walnuts, fish is the only source that contains both eicosapentaenoic acid (EPA) and docohexaenoic acid (DHA). In combination, these two fatty acids have shown promise in reducing the risk of Alzheimers disease, arthritis, hyperactivity, influenza, and some forms of cancer. The highest concentrations of omega-3 are found in dark meat fish such as tuna, swordfish, sardines, and bluefish. But since these types of fish also carry the risk of containing high levels of the toxic chemical mercury, you should consider using a fish oil supplement to get all the benefits of omega-3 fatty acids. To be sure that your fish oil capsules contain no impurities, look for ones that are molecularly distilled. As little as one gram per day can offer long-term health benefits. Fatty fish consumption associated with reduced kidney cancer risk A report published in the September 20, 2006 issue of the Journal of the American Medical Association (JAMA) revealed that women who ate more fatty fish had a lower risk of the common form of kidney cancer known as renal cell carcinoma (RCC). Renal cell carcinoma affects the functional tissue of the kidney, and comprises over 80 percent of kidney cancers. Previous studies that looked at total fish consumption, but not fatty fish consumption, had failed to find a significant association with a reduced risk of major cancers or renal cell carcinoma.
Omega-3 fatty acids reduce prostate cancer growth The August 1, 2006 issue of the journal Clinical Cancer Research published the finding of researchers at UCLA that a greater ratio of omega-3 to omega-6 fatty acids in the diet was associated with a reduction in prostate tumor growth rates and prostate-specific antigen (PSA) levels in a mouse model of hormone-sensitive prostate cancer. Omega-3 fatty acids consist of EPA and DHA, found in oily fish and the algae that they feed on, and ALA, found in flax and other plants. Omega-6 fatty acids are found mainly in vegetable oils such as those derived from corn and safflower, and are also found in red meat.
Omega-3 fatty acids improve heart attack survival in rats The June, 2006 issue of the Journal of Nutrition published the findings of researchers at Indiana UniversityPurdue University in Indianapolis that consuming diets high in omega-3 polyunsaturated fatty acids (PUFAs) extends the period of survival in mice in whom heart attack was induced. Heart attacks are responsible for fifty percent of all cardiovascular deaths in the United States.
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Omega-6 fatty acids

Q: I read that it's unlikely that anyone would be deficient in omega-6 fatty acids since they're found in most vegetable oils. Is that true? JVW: Omega-6 fatty acids are found in nuts and seeds, so it would seem logical that oils extracted and produced from them should contain adequate amounts. However, there are several steps in the production process of and use of vegetable oils (corn, sunflower seed, safflower seed, sesame seed, soybean, flaxseed, etc.) that basically destroy most of the oils' real nutrient value. When manufacturers extract oil from seeds, they usually leave behind most of the vitamin E and other antioxidants originally present in the various seeds. Plus, as soon as the oils are extracted, they start to oxidize. Storage of seed oils, especially in containers at home, involves repeated exposure to oxygen as the containers are opened and closed again, which causes further oxidation. Then, when you use heat up these seed oils to cook food, they're oxidized some more, and more of their nutritional quality is compromised. Given all of these opportunities for oxidation, it's a small marvel we get useful omega-6 fatty acids from seed oils at all! But it is possible to ward off at least a little of this oxidation. First, add at least 800 to 1,000 units of vitamin E to each container of oil as soon as it's opened. This not only helps keep the oil from oxidizing as quickly, but it also helps to make up for what gets lost in the production process). From there, try to limit your consumption of these types of oils to uses that don't involve heating them (as a salad dressing, for example). Keep in mind, though, the best sources of the omega-6 fatty acids are whole unroasted nuts and seeds. And remember that even though you do need omega-6 fatty acids, the omega-3s should "outnumber" them.
Onions
Onions to the rescue? Well...maybe. An HSI member named PB writes: Can you please give me the information on using onions for curing tinnitus (noise in the ears)? According to Holistic Online, onion juice is a folk remedy that calls for one drop of the juice in each ear, three times a week until the ringing in the ears is relieved. I have no idea if this works (perhaps PB can try it and get back to us with a report), but I do know that onion juice is not the only natural treatment for this very annoying
Health E-Notes through 12/10 condition.
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As we've discussed here before, garlic has numerous health benefits. The onion is no slacker, though. Research has shown onions to have strong anti-bacterial, anti-inflammatory, and anti-allergic actions, which could be why they are the starting point of choice for the cuisine of so many cultures around the world. There is also a wide variety of onions, and a recent study shows that all onions are not equal when it comes to their healthful qualities. Researchers sought to determine which varieties had the highest antioxidant qualities, as well as the ability to inhibit cancer cell growth. The varieties included in the study were: shallot, western yellow, New York bold, northern red, empire sweet, western white, Peruvian sweet, Mexico, Texas 1015, Imperial Valley sweet, and Vidalia. (I didn't even know there were so many.) The winner was the shallot, a staple in Asian, Mexican, French, and Mediterranean cooking. Shallots had the highest antioxidant activity among the 11 varieties tested, with six times more phenolics than the lowest-ranked onion, the Vidalia. The shallot also had the greatest effect against liver cancer cell growth, along with the western yellow and the New York bold, although the latter two were the highest ranked against colon cancer cell growth. Onions get a bad rap for their effect on breath, and their ability to induce tears during meal preparation, but this shouldn't keep them off your shopping list. To combat the tears when slicing and dicing, chill them for about an hour or so before cutting. This slows the activity of the enzyme that produces the allyl sulfate, which is what causes the tears. As for that infamous "onion breath," chew a sprig of parsley after any onion-containing meal. Quercitin is the natural flavonoid behind onions' anti-inflammatory and anti-allergic effects. It can also improve cardiovascular health, prevent the oxidation of LDL (bad) cholesterol, and even reduce risk for cancer. The anti-inflammatory action of quercitin is caused by the inhibition of enzymes, such as lipoxygenase, and the release of histamine, which causes congestion. Dr. Wright includes quercitin in his list of supplements to arm you against the risk of prostate, ovary, breast, and colon cancer at a dose of 1,000-1,500 mg/day. Some more aggressive anti-cancer plans have suggested taking as much as 1,500-3,000 mg/day. Check with your doctor if you'd like to increase your quercitin intake. Sure, onions can add flavor to your favorite dishes. But did you know that they can help in preventing osteoporosis, too? Scientists at the University of Bern, Switzerland, have discovered that a chemical compound found in onions appears to retard bone loss. Researchers analyzed the active chemical components of white onions and ascertained that a peptide called GPCS was most likely responsible for this benefit. This information adds to other studies, which have also found benefits in eating onions. Last month I told you about a study conducted at Cornell University that
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found that onions with the strongest flavor, such as New York bold onions, western onions, and yellow shallots, seem to inhibit the growth of liver and colon cancer cells (5/19/05 eTip, subject line: "Nothing to cry about"). In the Swiss study, the researchers obtained a group of isolated bone cells from newborn rats and exposed the cells to parathyroid hormone to stimulate bone loss. They then exposed the treated cells to the peptide compound GPCS. They found that exposure to the compound helped to significantly inhibit the loss of bone minerals, including calcium. This is great (if not surprising) news; onions contain the antioxidant polyphenol, specifically the flavonoid quercetin. It is widely believed that polyphenols play a role in preventing the onset of all sorts of serious health conditions -- from certain cancers to cardiovascular disease. Now it looks like we can add osteoporosis to that list as well.
Oregano
According to Cass Ingram, DO, author of Supermarket Remedies, oil of oregano is one of nature's most powerful and versatile antiseptics. It contains hundreds of potentially healing compounds, including phenols, terpenes and esters. Phenols, such as carvacrol and thymol, are natural antiseptics... terpenes possess antiseptic, antiviral and anti-inflammatory qualities... and esters are antifungals. In his opinion, this versatile herb can be used in the prevention or treatment of many ailments. It can be applied topically or taken orally depending on the ailment. Talk to a professional about taking it orally to ensure the proper dosing. Oregano is very potent and can be harmful if taken in excess. Some of Dr. Ingram's favorite uses for oregano are... ACNE To prevent or control acne, apply a few drops of oil of oregano to liquid soaps or cleansers, and use it to wash your face twice daily. You also can dab a small amount directly on pimples. An initial short-lived rash may result. If this persists for three or more days, discontinue. ARTHRITIS Oregano has anti-inflammatory and pain-relieving powers that make it an effective weapon against arthritis. Dr. Ingram notes that oil of oregano is often a safer alternative than drugs such as aspirin or ibuprofen. Rub it on painful areas in the morning and just before going to bed. ATHLETE'S FOOT Oil of oregano helps destroy the fungus responsible for this most common of all fungal infections. Apply the oil liberally to affected regions, especially between the toes, two or three times a day. To prevent infection, apply to the feet after contact with shower floors in health clubs and hotels. If a rash lasting three days or more is produced by this therapy, discontinue use.
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COLD SORES These painful lesions are caused by a toxic event, such as stress, illness or food allergy, explains Dr. Ingram. When you sense the first tingling sign of a cold sore, dab the oil on directly. TICK BITE Oil of oregano can kill ticks on contact, says Dr. Ingram. If the tick is attached to your skin, saturate it and the bite site with oil. PSORIASIS Although conventional medical practitioners believe that psoriasis has no known cause or cure, Dr. Ingram says that this vexing skin disorder is largely due to fungal infection. The root of the problem may be a malfunction in the intestinal tract due to overconsumption of sugar. He recommends a diet rich in healthy proteins and fats, and oil of oregano taken under the tongue or in juice two to three times daily. Discuss internal use with a medical professional before using. Oil of oregano also can be used topically for psoriasis. WOUNDS According to Dr. Ingram, oil of oregano is a potent treatment for any superficial open wound. Apply oil to the wound and along the edges, and cover. The bottom line? Conventional medical treatments, such as antibiotics, are typically overprescribed and may lead to super-infections. Think outside the box. Bacteria, viruses and fungi are no match for oregano, says Dr. Ingram. Oil of oregano is readily available at your health-food store, or you can purchase it from North American Herb & Spice (available from Internatural, 800-643-4221 or www.internatural.com). Oreganol P73 is the oil in gelcap form. Oregamax -- the dried oregano leaf with garlic and onion powder in capsules -- is a milder formulation. As noted above, talk to a medical professional formally trained in botanical medicine about the appropriateness and dosing level for internal use of oregano.
Organic Food
Q: My grocery store has been carrying a small amount of organic produce for some time but they're so much more expensive than the regular produce that I've never bothered. Lately, though, I'm hearing more and more about "eating organic" and I'm wondering -- is it so much better for us that it's worth the additional cost? JVW: The government and the proponents of agribusiness, or large scale "factory-farming," would have you believe that there is no additional benefit to eating organic food. But there is mounting evidence that can no longer be ignored -- organic produce is indeed nutritionally superior to that grown by present conventional methods. The main reason is that artificial fertilizers cause produce to take up more water in order to get bigger, faster. While this helps farmers get the highest yield as quickly as possible, it creates fruits and vegetables that have up
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to 20 percent more water than their organically grown counterparts. This higher water content makes for lower nutrient content per pound -- not to mention weaker flavors. It may be good farming for the bottom line, but not for your health. Studies by the United States Department of Agriculture (USDA) show a decline since 1975 in such nutrients as iron, calcium, vitamin C and vitamin A. The same principle applies to organic meats and dairy, which are being raised on antibiotics and hormones to improve production. Meanwhile, there is absolutely no proof that these practices are safe for humans long-term. Best case, we are merely missing out on the higher levels of vitamins and minerals that fruits and vegetables naturally contain, not to mention their good, full flavor. But the worst case is what concerns me more -- that the current methods of farming and animal husbandry is setting us up for unintended harmful health consequences... all in the name of profit and big business. Organic food and other products can be found at increasing numbers of grocery stores and also at specialty natural food stores and local produce markets. As far as the high prices, remember, your dollar speaks loudly. If more people buy organic, more farmers will grow it, and prices will eventually come down. Some great resources for locating organic products online are www.diamondorganics.com, which lets you purchase all types of products, including produce, and www.localharvest.org, which allows you to search the country for family farms, farmers markets and other sources of organically grown food in your area. What is... organic food? Today, I thought we'd go right to the horse's mouth. Here is the US Department of Agriculture definition of organic food: "Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled "organic," a Governmentapproved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too." You can learn more by going to the website at: http://www.ams.usda.gov/nop/indexIE.htm
Parsley
Carroll writes: I would like to share some info I have personally discovered. Those many trips to the bathroom have been eliminated for me by parsley. I make a tea by rinsing a bunch (about 1 across) and removing the bulk of the stems, boiling for a while and straining, leaving about 2 quarts of tea, which I drink. The boiled parsley is compressed to remove the liquid, diced somewhat, placed on some whole wheat bread
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with a sprinkle of salt. I tried the tea only and found great improvement in urine flow and not needing to make those night time trips to the bathroom. But found much better results when I started eating the boiled parsley. This will clear up urinary tract infections better than antibiotics at least for me. How nice to sleep thru the night.
Peanuts
Irrational fear deprives kids of the perfect snack The peanut panic police have been out in full force, trying to make everyone believe that goobers are as deadly as stray bullets. But a new study tears the shell off their flawed logic... because peanut allergies are not nearly as common as these nuts want you to believe. British researchers looked at 79 peanut-deprived 8-year-old panic victims who were told they were allergic, and found that just seven of them actually were. In this study, peanut allergies went from 12 percent of all children -- down to 2 percent. Quick, get these kids some bags of peanuts -- they need to make up for lost time. When peanut reactions do happen, there's usually no need to call for a paramedic team and emergency airlift. They're generally like any other allergy: An irritation. In incredibly rare cases, they can be deadly -- and that's given the panic police ammunition for their ridiculous overreactions. Peanuts have been banned from many schools. I've even heard of stray peanuts leading to evacuations. I wonder if they called in hazmat team. Some airlines, like Northwest, were strong-armed into removing all peanuts from their airplanes. When Delta took control of Northwest last year, one of the first things they did was bring the peanuts back from purgatory -leading to the usual outrage from all the whiners who demand that their special needs be met at all times (whether they ever intend to fly or not). Talk about the tyranny of the minority! The simple truth is, peanuts are not dangerous weapons. They're the perfect snack. Peanuts are packed with healthy, artery-cleaning fats and essential protein, and may lower your risk for diabetes. They're also loaded with vitamin E, vitamin B-6, niacin and riboflavin, along with minerals such as copper, potassium, magnesium and zinc.
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And peanuts are great for your brain. But while these legumes can boost your memory, I'm going to tell you about one thing that won't. Keep reading!
With peanut allergies on the rise, more and more people are steering clear of these nuts altogether. There's no arguing that peanut allergies can be extremely serious, and if you are allergic, you should certainly stay away from them. But if you're not, you may want to take a second look at peanuts. They're a great source of protein. And they're also extraordinarily high in polyphenols -- the Arnold Schwarzenegger of the antioxidant family. Yes, peanuts are high in fat. But now we know that, like avocados, they are high in the "good" kind -- monounsaturated fat. They also contain magnesium, folate, vitamin E, copper, arginine, and fiber -- all of which are known to lower risk of cardiovascular disease. Another one of peanuts' virtues is that they contain high amounts of resveratrol. Studies have shown that resveratrol can inhibit the growth of colorectal tumor cells. Since the other primary source for this compound is red wine, it's a challenge for people who don't drink alcohol to get enough: Peanuts to the rescue! Roasting actually increases the antioxidant content in peanuts by up to 22 percent. Since most people prefer roasted nuts, this is a great discovery. Here are some tips for getting as much benefit as possible from peanuts: * Instead of eating peanuts doused with too much salt, combine the roasted, unsalted variety with dried fruits for a tasty snack that is also packed full of polyphenols and other antioxidants. * Make sure you buy natural peanut butter that doesn't contain added sugar. Look for brands made from roasted, organic peanuts, since conventionally grown peanuts tend to have high pesticide content. And if you'd like to indulge your inner child who still yearns for an occasional PB&J, try natural peanut butter with sliced banana and drizzled with some honey. Believe me, you won't miss the jelly (or the refined sugar it contains) one bit.
What is...Arachis hypogaea? This is simply the fancy term for peanut. Peanuts aren't actually nuts at all -- they're legumes, and are more closely related to lentils and kidney beans than to macadamias and Brazil nuts. What differentiates them from the rest of their legume cousins is that their pods grow under the soil instead of on the vine. There are four basic types of peanuts: Runner, Virginia, Spanish, and Valencia. Each type has its own distinctive size, flavor, and nutritional composition. About 50 percent of all edible peanuts produced in the United States are used to make peanut butter and peanut spreads.
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According to a recent AP article, consumption of peanuts and peanut butter has jumped in recent years, perhaps signaling an end to the reflexive fat-phobia rampant in the previous decade or more. I think this is heartening news - and it's definitely lifesaving news. After all, peanuts are not only rich in artery-cleansing "good" fats, they're also a great source of vitamin E, vitamin B-6, niacin, riboflavin, plus healthy minerals like copper, potassium, magnesium, and zinc (a proven aid to prostate and urinary health)! Even the nature-hating FDA has now given its consent to a qualified health claim for peanuts - allowing growers to claim a reduction in heart disease from a daily ration of 1.5 ounces. Of course, you could get an even greater benefit by eating more than this conservative amount, but it's a step in the right direction. Research abounds indicating that peanuts help prevent heart disease and lower LDL cholesterol, and can even aid in weight loss. According to the AP piece, one Harvard study even showed a correlation between peanut butter consumption and a reduced risk of diabetes. Of course, I've been saying these things for years. However, here's something new in the goober world: A University of Georgia-affiliated study suggests that peanuts may contain sky-high levels of a natural antioxidant called resveratrol that's found in another of my favorite heart-healthy consumables. This compound may have a profound preventive effect on prostate cancer.
Peanut Butter
Legend has it that peanut butter was first concocted as a dietary aid for malnourished patients. Good news for nut lovers is that peanut butter, much maligned for its fat content during the low-fat craze, is once again experiencing a happy resurgence as a health food. Sure, it may be heavy on the calories (about 190 calories in a two-tablespoon serving), but it's also a valuable protein that is packed with heart-healthy nutrients and the right kinds of fats -- primarily healthy monounsaturated ones. A Variety of Health Benefits To learn more about peanut butter and its close cousin, almond butter, I spoke with Patricia Kearney, MEd, RD, a nutritionist at the non-profit Peanut Institute in Albany, Georgia. While you could say that it's Ms. Kearney's job to sell peanut use, she quoted a tremendous amount of scientific research about the health benefits of these tasty crowd pleasers, including... * It is nutritious -- and delicious. Peanut butter is jam-packed with nutrients, including vitamin E, folic acid, niacin, soluble fiber, arginine, plant sterols, iron, phosphorus, zinc, selenium, calcium and magnesium. It's such a traditional favorite that you usually can get even the pickiest youngster to eat a PB and J (although peanut butter should not be given to children under age two, and the chunky style should be avoided until at least age four to prevent choking, and, of course, those with peanut allergies should steer clear of it). Almond butter is
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even more nutrient-dense, with eight times as much calcium, half as much saturated fat and usually considerably less salt. Peanut butter, however, wins the protein award hands down with twice as much as almond butter (8 g per two tablespoons). In addition, Daily Health News contributing editor Andrew L. Rubman, ND, adds that almond butters are generally made without additional sugar and may be less vigorously processed, preserving sensitive nutrients. * It lowers cardiovascular disease risk. Multiple studies -- including the Physicians' Health Study and Nurses' Health Study in Massachusetts -- have confirmed that nut consumption is linked with a lower incidence of heart disease. According to research published in Archives of Internal Medicine, eating nuts four or more times a week cuts cardiovascular disease risk by as much as half. Improved cholesterol and weight control contribute to the reduction. * It improves cholesterol levels. Nuts contain mostly healthy monounsaturated fats and are low in arteryclogging saturated fat, notes Kearney. As a result, eating peanut butter or almond butter in place of refined carbohydrates and saturated fats may help lower levels of total cholesterol, 'bad' or LDL cholesterol and blood lipids known as triglycerides, as well as raise 'good' or HDL cholesterol. * It may help with weight loss. Protein and fiber in peanut butter help satisfy the appetite and give a sense of fullness that makes you less likely to sneak unhealthful snacks, explains Kearney. To lose weight, however, keep in mind that it's not just about adding peanut or almond butter to your diet -- the trick is to use them in moderation to replace poor choices such as fatty red or processed meats, fried foods and sugary desserts. * It reduces risk for type 2 diabetes. As if all this were not enough, new research shows that nuts also can lower the risk for type 2 diabetes. According to researchers at the Harvard School of Public Health, consuming one tablespoon of peanut butter or one ounce of nuts five or more times a week reduced risk by 21% and 27%, respectively. Which Is Best? Peanut butter or almond butter? Commercial, natural or fresh-ground? Smooth or chunky? Fresh and additivefree is always best. Commercial peanut butter is likely to contain at least a small amount of unhealthful partially hydrogenated fat (trans fats) and huge amounts of sugar. It's easy to tell because in nonhydrogenated varieties, oil rises to the top and you have to stir before eating. Check the label for sugar and hydrogenated fats. Most of the popular commercial brands also contain a significant amount of added sugar. Simplest is best. Dr. Rubman adds one additional caveat: Only buy peanut butter made with roasted nuts. Unroasted peanuts may contain the potent carcinogen aflatoxin. Depending on the levels, this toxin can severely affect the liver and it is a known human carcinogen (i.e., cause cancer). The bottom line is that peanut butter and almond butter are a good addition to most diets. Use them on a regular basis as more healthful alternatives to butter or cream cheese on crackers, bread, waffles or bagels. Better yet, smear a little on sliced apples, pears, carrot sticks or celery. Or get creative: Use peanut or almond butter as a base for soups, sauces or dips. Kearney says one favorite snack is hot oatmeal with peanut butter swirled through it. Anyone for some chicken sate?
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Pepper
Health advocates may tell you to go easy on the salt, but there are no such warnings for black pepper -- and rightly so. Black pepper has numerous health benefits, particularly (and maybe surprisingly) taming indigestion. The spices effect on our taste buds signals the stomach to increase its secretion of hydrochloric acid, improving digestion once food reaches the stomach. As longtime readers are aware, Dr. Wright often says that heartburn, indigestion, and other GERD symptoms are the result of insufficient stomach acid (although many pharmaceutical companies would like you to believe the opposite so they can continue to ply their acid-reducing medications). Black pepper may help alleviate all these symptoms, and also reduce flatulence, too. Black pepper has also been shown to have significant antioxidant and antibacterial properties, and the skin of whole peppercorns is thought to stimulate metabolism. Not bad for something most people only think of as salts sidekick...
Peppermint
For instance: peppermint. Dr. Dugoua: "Peppermint candy canes, peppermint chocolates and peppermint liquorit's easy to see that peppermint is a popular flavor of the holidays. Did you know that peppermint oil is used to treat a number of gastrointestinal illnesses? "In a study published in the Journal of Gastroenterology, 110 patients with irritable bowel syndrome (IBS) received capsules (enteric-coated) of peppermint oil. After one month, patients reported an improvement in abdominal pain (79%), less bloating (83%), reduced stool frequency (73%), less stomach rumbling (73%) and less flatulence (79%). "The researchers concluded that enteric coated peppermint oil was an effective and well-tolerated treatment for IBS. Peppermint has also been shown to relieve indigestion, bloating and gastrointestinal spasms. "Peppermint tea is a common beverage after a meal in many countries around the world--after that big holiday meal, unbuckle your belt and sip some to help with digestion." You can also get the health lowdown on mistletoe, cranberries, and balsam fir in Dr. Dugoua's entire article, "Holiday Treats, Holiday Remedies" on the Healthier Talk website.
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Gardner says that this herb is excellent for promoting blood circulation or to take when you're not feeling well. You can either brew the leaves as a tea or use them as a beverage garnish. Even the smell stimulates taste buds and, of course, it is a wonderful digestive aid -- the reason after-dinner mints are so popular. It's best to grow all mint plants, including peppermint, in their own container because otherwise they will gradually take over the garden. When in the wild, peppermint grows in boggy wet areas. It doesn't need too much sun, but it does need plenty of water.
Pepsin
Pepsin is an enzyme that is essential to digestion because it helps break down protein into smaller particles called peptides. Since pepsin works only in acidic conditions, the body's stomach acid level is an important determination in its functioning.
Perilla Oil
Since its recent introduction to the marketplace, many health- conscious consumers have replaced their fish or flax oil supplements with perilla oil, finding it less expensive, and a little easier on the stomach for those who experience digestive side effects from the other oils. In America, perilla oil supplements are widely available in capsule form. For best results, however, it's a good idea to not take perilla oil (or any other nutritional oils) with fiber supplements or high-fiber foods, as these can interfere with optimal absorption.
Phenylalanine
I mentioned above how important amino acids are in treating depression. Phenylalanine is one of them. It is one of the essential amino acids, meaning that the body cannot produce it, so it must be obtained from dietary sources that are high in protein. It is found in two forms, L-phenylalanine and D-phenylalanine. Most food contains only the L-phenylalanine form but a combined form, called DLPA can be added to the diet through supplementation. Once in the body, DLPA converts into important chemicals that function in the brain the neurotransmitters epinephrine, norepinephrine, and dopamine. These chemicals elevate your mood and inhibit pain. Studies have found that taking DLPA can help people suffering from depression, Parkinson's disease, and chronic pain from osteo- and rheumatoid arthritis. There is a rare genetic disease called phenylketonuria (PKU) in which the body cannot metabolize phenylalanine. PKU is detected at birth through a mandatory screening program, and these individuals must monitor their intake of phenylalanine. That's why the following statement "Phenylketonurics: contains phenylalanine." is on some food labels, particularly products containing aspartame.
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Phosphadylserine
Phosphatidylserine shows promise for ulcerative colitis treatment An article published in the November 6, 2007 issue of the Annals of Internal Medicine described the outcome of a study which showed that phosphatidylcholine was superior to a placebo in the treatment of ulcerative colitis among patients for whom immunosuppressive drugs and steroid treatment were not effective. Immunosuppressive drugs such as azathioprine are recommended over corticosteroid treatment because of the latters risks and side effects, but for those whose condition does not respond to immunosuppressive therapy, long term steroid treatment remains the only option. However, a certain number of people with the disease also fail to respond adequately to steroids.
Phytochemicals
The biggest story in food combination centers on phytochemicals in the diet. These are plant-based nutrients, such as carotenoids and flavonoids, and there are thousands of them. The studies that showed that broccoli and tomatoes and soy and tea should be eaten together are actually examples of phytochemicals at work.
Pine Nuts
Beware the pine nut. First of all, it's not a nut, it's a seed. There's a red flag! Secondly, some people who innocently enjoy a handful of pine nuts end up suffering from a cruel condition known as pine mouth syndrome. How do you know you have pine mouth syndrome? After you've munched a few pine nuts, you wake up two or three days later and everything you eat has a strong metallic taste. This is annoying for most pine mouth syndrome victims. But for a chef or a wine taster or a restaurant critic it can be devastating. Fortunately, the condition goes away on its own, but may last as long as four weeks. The truly weird thing about this odd condition is that there are no known cases previous to 2001. And in the past two years, pine mouth cases suddenly spiked. Can you guess the suspected culprit?
Health E-Notes through 12/10 Yep--China.
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The nuts may be treated with something before packaging, or the pine trees may be absorbing something in the environment that's finding it's way into the seed. But pine nuts are also harvested from pines in Europe, the U.S., and other areas, so the China connection is just a theory so far. While this mystery continues to linger, you might be able to help. If one morning your scrambled eggs taste like they've been rolled in mercury and served on a lead plate, the FDA wants you to give them a call right away. They've been tracking pine mouth syndrome cases for nearly two years.
A handful of pine nuts. A hormone called cholecystokinin (CCK) has been found to increase feelings of fullness. About one ounce or a small handful of pine nuts (which actually are seeds, not nuts) stimulates the body to release CCK. This reduces appetite and helps you feel fuller even when you take in fewer calories overall.
Pizza
Broccoli pizza? Don't laugh. It might save your life. In the e-Alert "Home Grown" (7/27/04), I told you about an Italian study that found the risk of heart attack reduced by more than 50 percent among subjects who ate about 14 ounces of pizza each week. Of course, the lycopene in the tomato sauce provides the healthy pizza ingredient that helps prevent heart problems and cancer. Now... add some broccoli and you've got a health powerhouse, according to research that will be published later this year in the Journal of Nutrition. Knowing that both tomatoes and broccoli contain cancer-fighting compounds, researchers at the University of Illinois at Urbana fed rats a combination of tomatoes and broccoli. Another group of rats was fed tomatoes, but no broccoli, while another group ate broccoli, but no tomatoes. Finally, a fourth group ate food that contained the isolated cancer-fighting nutrients in tomatoes and broccoli. The result: Rats that ate tomatoes and broccoli combined had significantly less prostate tumor growth than rats on any of the other diets.
Plantago Major
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Another botanical that's been shown to help smokers is Plantago Major. In the December 2000 HSI Members Alert, we told you about a 1982 study in which Plantago Major reduced chronic bronchitis in 80 percent of the patients tested. Almost 15 years ago, Dr. Mary Cody, a physician and researcher, found that Plantago Major creates a natural aversion to tobacco when inhaled or ingested. In a 1992 study, 24 heavy smokers were given Plantago Major tincture in a nasal spray and then instructed to smoke. More than 80 percent of the subjects reported an aversion to tobacco shortly after receiving the dose, and the effect lasted as long as 24 hours for some of the subjects. Dr. Cody's Plantago Major formula was patented shortly after that trial and is now available as a product called CIG-NO. Unlike nicotine patches or nicotine gum, which deliver the exact chemical you're trying to avoid, CIG-NO (which is sprayed under the tongue) creates an almost immediate reduction in cigarette cravings, with no reported side effects. You can find more information at cigno.com.
Plant Sterols
Cholesterol and plant sterols are almost identical in structure. When consumed, plant sterols attach to sites called micelles, where cholesterol is normally absorbed. This effectively blocks the cholesterol, forcing it to exit the digestive system unabsorbed. The net result is a decrease in the amount of cholesterol the body takes in from the diet.
Policosanol
Here's how Jonathan V. Wright, M.D., describes policosanol in his newsletter Nutrition & Healing (1/1/02): "Policosanol is a group of eight to nine 'long-chain alcohols' (solid, waxy compounds). Research is accumulating to show that policosanol is more effective than the most 'popular' (among mainstream doctors) patent medicines for lowering total cholesterol and triglyceride levels." Dr. Wright also notes that policosanol may help prevent strokes by inhibiting platelet aggregation and abnormal blood clotting, and may even lower blood pressure as well. Even though it's drawn from the same plant that produces table sugar, policosanol doesn't affect blood sugar levels when ingested. And several studies have shown that it can reduce cholesterol without creating the dangerous side effects associated with statin drugs. Results indicated that policosanol significantly relieved the effects of intermittent claudication. Studies have shown policosanol to be generally safe, but there are a few notes of caution.
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Of course, a doctor or healthcare professional should be consulted before beginning any new supplement regimen. In the case of policosanol, this is especially necessary for those who are taking blood-thinning medications, or for patients who are currently taking cholesterol-lowering drugs. Also, some study subjects have experienced mild side effects from policosanol, including insomnia, headache, diarrhea, nervousness, and weight loss. These short-term side effects have been reported in less than one percent of the subjects tested. And unlike statin drugs, policosanol has not been shown to have a harmful effect on the liver - the organ that manages the production of cholesterol. Another concern is policosanol's effect on levels of CoQ10, the antioxidant enzyme that has been shown to promote cardiovascular health, and possibly even help prevent congestive heart failure. One of the ironies of statin drugs is that they've been shown to lower CoQ10 levels. So while you're risking serious long-term side effects to reduce cholesterol, you're also removing a powerful heart healthy antioxidant. Meanwhile, some research has indicated that policosanol may also have a negative effect on CoQ10, although Dr. Wright has stated that policosanol does not seriously interfere with the body's ability to produce CoQ10.
Polyphenols
Regular intake of polyphenols elevates brain levels An article appearing online in advance of the publication of the September, 2009 issue of the Journal of Alzheimer's Disease revealed that regular intake of grape seed polyphenols effectively elevates plasma and brain levels of the compounds. Polyphenols are believed to protect against the formation of beta-amyloid, a toxic protein that forms in the brains of Alzheimer's disease patients which may be responsible for some the disease's damaging effects. Earlier research had found that little, if any, polyphenols reached the brain following ingestion; however, these experiments evaluated polyphenol levels following single or sporadic dosing. Purdue University associate professor of food science Mario Ferruzzi, in collaboration with Giulio Pasinetti, MD of Mount Sinai School of Medicine, administered three different doses of a grape seed polyphenol extract to rats by intragastric gavage. The polyphenols gallic acid, catechin and epicatechin, and their metabolites were found in plasma in dose-dependent levels after one dose of the extract. Plasma levels measured after ten days of continual ingestion doubled in comparison with levels measured after just one polyphenol dose. Importantly, although epicatechin and catechin were not detectable in the brains of the animals after one dose, they reached significant levels following ten days of administration. "This shows that reasonable and chronic consumption of these products may be the way to go, rather than single, high doses, similar to drugs," Dr Ferruzzi explained. "It's like eating an apple a day, not a case of apples over two days every month."
Plants contain a secret defense system. When stressed by insects, plants produce higher levels of polyphenolic compounds, which are natural pesticides. And these compounds just happen to be potent antioxidants. But when chemical pesticides are used on crops, extra protection isn't needed, so fewer polyphenolics develop and
Health E-Notes through 12/10 antioxidant content is depleted.
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This is just one of the arguments in support of going to the extra trouble and expense to purchase organically grown foods. And a new study bears this out.
Pomegranate
The other day, I bought myself a winter-time treat -- a gorgeous pomegranate. As I cut it into eighths and watched the dark, ruby-red juice spread across the cutting board, I thought about all of the health benefits packed into those jewel-like seeds. Five years ago, the team here was calling it the next superfood superstar. Improved heart health, blood pressure, and cholesterol, not to mention the antioxidants -- there's been a lot of evidence over the past few years pointing to the power of the pomegranate. This morning, I read about one more reason for the fruit's superfood status. And, oh boy, it's a big one. Researchers are saying components of pomegranate juice could actually stop cancer from spreading. This research, conducted at the University of California, Riverside, showed that these components inhibit the movement of cancer cells. They also weaken the cells' attraction to a chemical signal that promotes the spread of prostate cancer to bone. Pomegranate juice was applied to testosterone-resistant prostate cancer cells. That's a critical piece, because the more resistant it is to testosterone, the more likely the cancer is to spread. Those cells that didn't die after being treated with the juice showed decreased cell migration and increased cell adhesion (meaning more of the cells stayed in one place rather than breaking away). The findings aren't really specific to prostate cancer, because the genes and proteins involved in the way it moves are pretty much the same as those involved in the movement of other cancers. For those of you interested in the details, the components that brought the movement of cancer cells to a screeching halt were phenylpropanoids, hydrobenzoic acids, flavones and conjugated fatty acids. The researchers say the next step is to work on modifying those components in the hope of creating new drug therapies. That's not so surprising, considering there's far more money to be made in the drug game than in peddling juices and fruits (though pomegranate juice is pretty darn expensive, isn't it!).
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But I'll stick with the real thing, thanks.
Pomegranate may help prevent prostate cancer metastasis The American Society for Cell Biology's 50th Annual Meeting held in Philadelphia was the site of a presentation on December 12, 2010 concerning the finding by researchers at the University of California, Riverside of compounds in pomegranate that protect against prostate cancer metastasis. In 2006, University of California, Los Angeles researchers observed a reduction in the increase of prostate specific antigen (PSA) levels in men with prostate cancer who consumed 8 ounces of pomegranate juice per day. (Prostate specific antigen is a serum tumor marker that is measured to evaluate progression of the disease.) Researchers involved in the current study, led by Manuela Martins-Green, PhD of UC Riverside, previously found that specific pomegranate juice concentrations increased cell death in two prostate tumor cell lines that were resistant to testosterone (which is associated with a greater propensity toward metastasis), as well as increased cell adhesion and decreased migration and cells that survived. The team determined that pomegranate juice affects genes involved in adhesion and migration machinery.
Pomegranate extract slows lung tumor growth A report published in the April 1, 2007 issue of the journal Cancer Research described the finding of researchers at the University of Wisconsin-Madison that an extract of pomegranate fruit inhibited the growth of primary lung tumors in mice.
Diabetics who shy away from pomegranate juice because of the drinks high sugar content may be doing themselves a disservice. An Israeli study of those with the disease has found that the juice could offer heart health benefits. In a small clinical trial, 10 diabetics and 10 healthy individuals were asked to drink fresh-squeezed pomegranate juice for three months. The researchers were surprised to find that the juice did not elevate blood sugar levels, cholesterol, or triglycerides, parameters of diabetes that often worsen after consumption of fruit juice. While most other fruit juices contain free and harmful forms of sugars, pomegranate juice contains sugars that are attached to unique antioxidants, which makes the drink especially protective against atherosclerosis. Those that drank the juice saw their serum lipid peroxide levels drop by 56 percent and their TBARS levels fall by 28 percent. TBARS is a measure of oxidation levels of LDL cholesterol.
What is...the history of the pomegranate?
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Pomegranates have been at the heart of some of the most famous mythological tales from all over the world. In Greek mythology, the pomegranate is the centerpieces in a tale involving the goddess Persephone and Hades, the god of the underworld. But the Greeks aren't alone in the inclusion of the pomegranate in its most sacred rituals and mythology. Iranians believe that Eve was tempted with a pomegranate in the Garden of Eden. The Prophet Mohammed urged his followers to eat the fruit in the belief that it purges the system of envy and hatred. And the Chinese eat a sugared version of the seed at weddings because it is thought to bless the newlyweds. Growing up, pomegranates were the forbidden fruit in my house. Not for their mythological history as a symbol of temptation and fertility, but for the mess they can produce -- especially in the paws of a 7-yearold. My brother and I were allowed to eat maybe one or two year when they were in season, and only after begging Mom at the grocery store enough times to buy us one that she could no longer resist. It was quite the ritual, too. Newspaper or paper towels were strewn over the kitchen table, and we changed into old clothes and covered up with an art smock, making sure our sleeves were rolled up enough. I know I loved the taste of the little seeds and how they burst in my mouth, but the ritual also made them seem more special and exotic, somehow elevated from our usual fare of apples, pears, bananas, and grapes. Today, evidence is growing that those juicy crimson seeds contain health benefits far beyond what my mother realized -- or she might not have resisted our pleas so much. New studies are seeking to prove that the pomegranate -- or "seeded apple" -- has nutritional and medicinal qualities that might make it the next superfood. They're emerging as a heavyweight champion among antioxidant powerhouses, possibly beating out green tea and red wine in polyphenols, tannins, and anthocyanins. Improved function of blood vessels, reduction in the hardening of arteries, improved heart health, lower blood pressure and cholesterol are potential pomegranate benefits all under consideration. For example, one recent study showed that people who supplemented with pomegranate juice year-round experienced a 21 percent decrease in systolic blood pressure after one year, and their total antioxidant status (TAS) was increased by 130 percent during the same period. We'll keep you posted on more study results as they come in. In the meantime, you no longer need to restrict your consumption to the early fall when whole pomegranates are abundant in the supermarket. There are commercial juices that are made from the entire pomegranate seed, not just the juice, and thus confer the entire benefit of the fruit. These cocktails have been shown in studies to contain as much as three times the level of polyphenols found in red wine or green tea. This is especially good news for teetotalers who have been missing out on the health benefits of red wine in particular.
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Potassium
The results showed that the patients with higher potassium concentrations were almost twice as likely to have favorable long-term outcomes following a stroke as those patients who showed lower potassium levels. Potassium is a mineral that helps maintain muscle tone, as well as fluid and electrolyte balance. The National Academy of Sciences suggests that adult men and women should get at least 2,000 milligrams of potassium every day. In most cases this is easily achieved from a normally healthy diet, without supplements. High potassium fruits include apricots, bananas, cantaloupe, honeydew melon and citrus fruits. Vegetables with good amounts of potassium are asparagus, potatoes, green beans, lima beans, and cauliflower. Other foods high in potassium: grain products, red meat, poultry, seafood and dry beans, such as peas and lentils. It would be difficult to get too much potassium from dietary sources alone. The problem with supplements in this case is that they can send potassium levels soaring, and an imbalance of potassium and sodium can result in kidney damage and other serious complications. So if even if you're in a group that's at high risk of a stroke you would do best to pass on the supplements...especially when potassium can be easily obtained from so many natural food sources. According to the late Robert C. Atkins, M.D., author of "Dr. Atkins' Diet Revolution," the problem for those with high blood pressure isn't sodium, it's a lack of balance between sodium and potassium levels. More than 25 separate studies show how increasing potassium intake (without decreasing the sodium) is an effective way to lower blood pressure. One of those studies demonstrated that with just one daily serving of a potassium-rich food the risk of death by stroke may be cut by as much as half. Potassium is a mineral that is involved in both electrical and cellular functions in the body. Specifically, potassium is classified as an electrolyte. Foods high in potassium include bananas, cantaloupe, grapefruit, oranges, tomato, honeydew melons, prunes, molasses, and potatoes. Potassium deficiency symptoms can be serious, and sometimes include poor reflexes, nervous disorders, respiratory failure, cardiac arrest, and muscle damage. Potassium deficiency and electrolyte imbalance are often found in individuals with anorexia nervosa, or in people who exercise strenuously without proper attention to diet and fluid intake.
Potters Acidosis
Potters Acidosis is an herbal product that includes meadowsweet (an antacid and anti-inflammatory), medicinal vegetable charcoal (excess acid neutralizer), and rhubarb (an astringent and digestive aid). Its made in England and is somewhat difficult to find in the U.S. You can get more information at the web site for Academy Health (academyhealth.com).
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Probiotics
It might surprise you to know that a healthy human gut contains trillions of bacteria and other microbes. They are actually necessary for healthy digestion and immune function. "Probiotics" is the term for live bacteria that support the microbes in your gastrointestinal tract, and help you stay healthy. They can be particularly helpful after a round of antibiotics to repopulate your system with the "good bacteria" it needs to function properly. The most well-known food source of probiotics is yogurt. But if you stay away from dairy products, as Dr. Wright generally advises, you can find supplements that contain probiotics when you need them. Keep in mind when you're shopping at the natural health store among the many things labeled "probiotic" that a study found liquid preparations to be more likely to deliver the goods than powdered forms. In the e-Alert Gut Reaction (9/20/05), I told you about a study in which a probiotic bacteria supplement, combined with supplements of vitamins and minerals, was shown to reduce the frequency of respiratory tract infections and the symptoms that go along with those infections. Probiotic supplements help increase the good bacteria in the intestines. But not all such supplements contain the elements necessary to be truly helpful. HSI Panelist Richard Cohan, D.D.S., sent me an e-mail with this useful info: Just want to add that when a probiotic is indicated, such as to daily supplement the diet or to counteract the disruptive effects of antibiotics, its a good idea to use a formula that contains multiple good microorganisms and FOS (fructooligosaccharides) to help them reach the small intestine intact. FOS is considered a prebiotic. A prebiotic is a carbohydrate that prompts the growth and activity of probiotics in the digestive tract. Dr. Cohan adds that in some cases an l-glutamine supplement may also be useful, as it can help maintain the mucous lining of the gut.
Pycnogenol
Pycnogenol is steadily making its way to the top of the herbal all-star list with a roster of benefits that rival such nutritional standouts as vitamin K and folic acid. The first time I heard of this supplement, back in the late 1990s, it was being touted for its potent antioxidant capabilities. A few years later news emerged of its ability to prevent potentially deadly blood clots by inhibiting platelets from sticking together, as well as relaxing artery constriction to allow blood to flow more freely.
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Not long after, Pycnogenol got the nod from several studies as an effective tool for lowering blood glucose levels in diabetics. And scattered throughout the years have been reports that it offers any number of health advantages from better vision to enhanced cognitive function to improved oral health to increased fertility to wrinkle reduction. And now, this supplement is back in the news with yet another benefit. This time, researchers found that Pycnogenol can alleviate some of the harshest symptoms of menopause, including hot flashes, depression, and panic attacks. Most of the women in the study reported "rapid improvement" in all symptoms after just one month of taking it. (By contrast, the placebo group reported no changes in their symptoms.) So what exactly is this wonder supplement? Pycnogenol is an extract from the bark of a particular type of pine tree that grows in the maritime forest of the Les Landes region of Southern France. But despite its exotic origins, Pycnogenol is widely available in most natural food stores, vitamin shops, and from numerous Internet vitamin retailers.
This extract of French maritime pine bark contains polyphenols with anti-inflammatory properties that have been shown to promote proper blood flow. In a study of 100 varicose vein patients, 15 mg of Pycnogenol taken daily significantly reduced nightly calf muscle cramps in 40 percent of the subjects.
Pycnogenol has been featured in several e-Alerts over the years primarily for its ability to help manage cholesterol levels. This extract, taken from the inner bark of pine trees that grow in a French maritime forest, has also been shown to reduce menstrual pain and calm hyperactivity, so a team of researchers at Ham-Min Hospital in Taiwan designed a study to investigate the effects of Pycnogenol in relieving symptoms of climacteric syndrome (CS). Researchers recruited more than 150 women who were diagnosed with perimenopause. In each subject, status of depression/anxiety, dilation and constriction of blood vessels, memory, sleep habits, sexual activity, menstrual activity, etc., were assessed with the Women's Health Questionnaire (WHQ). Then the women were divided into two groups to receive either 200 mg of Pycnogenol daily, or a placebo. During the six-month intervention, each subject was checked three different times to assess blood pressure, antioxidant and cholesterol levels, and body mass index measurements. RESULTS: * After just one month, subjects in the Pycnogenol group reported improvement in symptoms * Antioxidant levels were boosted, compared to placebo * Overall, every WHQ symptom improved in the Pycnogenol group but not in the placebo group * LDL cholesterol dropped by 10 percent overall in the Pycnogenol group * In addition, LDL/HDL ratio was improved in the Pycnogenol group, but not in the placebo group
Health E-Notes through 12/10 * No side effects were reported
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Pycnogenol contains a powerful antioxidant and a variety of polyphenols with anti- inflammatory properties that have been shown to benefit the cardiovascular system by promoting proper blood flow. But as I noted in the e-Alert "Slow Sugar" (3/22/07), Pycnogenol may provide another significant benefit for menopausal women: improved blood sugar control. * In a trial that included nearly 80 subjects with type 2 diabetes, half received 100 mg of Pycnogenol daily and half received a placebo. After 12 weeks, subjects in the Pycnogenol group significantly lowered their plasma glucose levels compared to placebo. Pycnogenol subjects were also found to have improved artery function. * In a trial of 30 type 2 diabetics, researchers gave subjects Pycnogenol doses of 50, 100, 200, and 300 mg each day in three-week intervals. Subjects who received 100 to 300 mg of Pycnogenol significantly lowered their fasting glucose levels. About five years ago, William Campbell Douglass, II, M.D., told readers of his Daily Dose e-letter that Pycnogenol might compete with aspirin as the "wonder drug" of the 21st Century. But there's one important thing that Pycnogenol doesn't do: It doesn't promote gastrointestinal bleeding. You can find more information about Pycnogenol including links to additional research at pycnogenol.com. You can't purchase Pycnogenol through that site, but links to several vendors are provided. If you have menopausal symptoms, type 2 diabetes, or are at high risk of heart disease, talk to your doctor or health care professional before taking Pycnogenol.
Five years ago, William Campbell Douglass, II, M.D., told readers of his Daily Dose e-letter that Pycnogenol might compete with aspirin as the "wonder drug" of the 21st Century. New research helps confirm that claim - especially for patients with type 2 diabetes. As I've noted in past e-Alerts, Pycnogenol is an extract taken from the inner bark of pine trees that grow in a French maritime forest. The active ingredient is a compound called Oligomeric Proanthocyanidin (OPC), a powerful antioxidant that contains a variety of polyphenols with anti-inflammatory properties that have been shown to benefit the cardiovascular system by promoting proper blood flow. In the e-Alert "Pyc a Little, Talk a Little" (1/22/04), I told you about a study in which 38 cigarette smokers were divided into two groups to receive either 500 mg of aspirin or 125 mg of Pycnogenol. After taking these doses, each subject was asked to smoke a cigarette to increase blood platelet aggregation. Blood samples taken two hours later showed that both interventions significantly reduced platelet aggregation, but aspirin increased bleeding while Pycnogenol did not. Dr. Douglass also reported on a study in which 30 subjects were given Pycnogenol and 10 were given placebo. Compared to placebo, those in the Pycnogenol had significant reduction in venous pressure, capillary leakage,
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and blood vessel inflammation. No side effects or changes in blood chemistry were reported. Pycnogenol provides healthy benefits for the cardiovascular system (which is a huge benefit for diabetics), but also offers diabetics a way to help manage blood sugar levels. About a month ago I came across a press release for a new study that's scheduled to be published in an upcoming issue of Diabetes Research and Clinical Practice. One month later it still hasn't appeared, but I want to get this information out to you, so for now I'll fill you in on the details I know, and then follow up later with further information after publication. STUDY PROFILE * Researchers at Germany's University of Wurzburg examined the effect that Pycnogenol has on alphaglucosidase, an enzyme in the digestive tract that breaks down carbohydrates into glucose molecules * Pycnogenol was compared to acarbose, a synthetic drug (sold under the brand name Precose) that inhibits alpha-glucosidase * Pycnogenol was found to be 190 times more effective at inhibiting alpha-glucosidase, producing a greater delay in glucose absorption Lead researcher Dr. Petra Hogger noted that the high concentration of flavonoids in Pycnogenol is responsible for slowing the entrance of carbohydrates into the blood stream. The Wurzburg results are similar to the results of two other studies covered in previous e-Alerts: * In a trial that included nearly 80 subjects with type 2 diabetes, half received 100 mg of Pycnogenol daily and half received a placebo. After 12 weeks, subjects in the Pycnogenol group significantly lowered their plasma glucose levels compared to placebo. Pycnogenol subjects were also found to have improved artery function. * In a trial of 30 type 2 diabetics, researchers gave subjects Pycnogenol doses of 50, 100, 200, and 300 mg each day in three-week intervals. Subjects who received 100 to 300 mg of Pycnogenol significantly lowered their fasting glucose levels. You can find more information about Pycnogenol - including links to additional research - at pycnogenol.com. You can't purchase Pycnogenol through that site, but links to several vendors are provided. If you have type 2 diabetes or are at high risk of heart disease, talk to your doctor or health care professional before taking Pycnogenol.
On Monday I told you about new research showing that cranberry juice can protect your teeth from plaque buildup. But cranberry isnt the only juice in the news lately. Apparently, drinking a glass of tomato juice a day is also a good idea. Researchers in Italy say that the antioxidants in tomato juice could lower markers of inflammation in the body
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by more than 30 percent. And since inflammation is linked to hardening of the artery walls and other cardiovascular diseases, keeping inflammation down is a natural way to protect your heart. In the University of Milan study, 26 healthy young adults were asked to drink one glass of commercially available tomato juice per day in addition to their regular diets. The researchers found that the inflammatory mediator TNF-alpha, a marker for inflammation, dropped by 34 percent after six weeks. Tomato extract contains lycopene, beta-carotene, vitamin E, and other phytonutrients. In addition to reducing inflammation, regular consumption of tomatoes and tomato-based products has been linked to lowered blood pressure, and it may even bolster immune function.
Recent studies have shown that a product called Pycnogenol, made from pine bark extract, significantly improves symptoms of CVI (Chronic venous insufficiency). Pycnogenol is available from many health food stores. Take 100 milligrams three times a day for two months. Pycnogenol (extracted from French maritime pine bark) is a natural anti-inflammatory that has been shown to benefit the cardiovascular system. In the July 1998 Members Alert, we compared pycnogenol's powerful antioxidant qualities to two of the antioxidant all-stars: glutathione and coenzyme Q10. A review of Pycnogenol research appears in the premier issue of the new journal Evidence-Based Integrative Medicine. Ronald Watson, Ph.D., (a research professor at the University of Arizona Health Sciences Center) makes the case that Pycnogenol, "has the potential to counteract all important cardiovascular risk factors simultaneously." That's a pretty tall claim - just as tall as the Polypill claims. The difference is that, while the Polypill's benefits are only theory, Pycnogenol trials have already shown that supplements of the extract may improve blood circulation, relax artery constriction and reduce platelet activity - all with a minimum of side effects. Some of the research on Pycnogenol has been conducted by Dr. Watson himself. In a 1999 trial reported in Thrombosis Research, Dr. Watson's Arizona Prevention Center team tested the effects of Pycnogenol against aspirin with a group of 38 cigarette smokers. Smokers were used in the study because smoking increases the dangerous aggregation of blood platelets, providing the researchers with a way to assess how aggregation might be affected. Subjects were given either 500 mg of aspirin, or 125 mg of Pycnogenol. After taking their doses, subjects smoked in order to increase the clumping of blood platelets. Within two hours, blood was drawn from each subject to evaluate platelet aggregation. With both Pycnogenol and aspirin, platelet aggregation was significantly reduced. The primary difference between the two agents was bleeding. Aspirin increased bleeding while Pycnogenol did not.
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Quercitin
Quercetin shown to help protect against colon cancer by reducing inflammation In research published in the January, 2009 issue of the Journal of Nutrition, scientists at Texas A & M University report their finding of a mechanism for quercetin against the development of colon cancer. Quercetin is a molecule found in plant foods such as onions, apples and peppers which has previously shown a protective effect against the disease.
Quercetin prevents viral illness A study conducted at Appalachian State University in North Carolina has demonstrated that quercetin, an antioxidant compound found in such foods as red grapes and green tea, reduces viral illnesses and helps maintain mental performance in individuals under extreme physical stress. The finding was presented on February 9, 2007 at the southeastern regional meeting of the American College of Sports Medicine, held in Charlotte, North Carolina.
Red Clover
In addition to menopause symptoms, red clover has traditionally been used to remove toxins from the body and to treat a variety of health problems, including chest congestion, chronic degenerative diseases, gout, psoriasis and eczema.
Red Wine
Red wine, resveratrol protect against food-borne illness Research presented recently at the Institute of Food Technologists annual conference held in Chicago has uncovered yet another benefit for red wine and resveratrol: that of protecting humans from food-borne illnesses.
I have good news for red wine lovers. In addition to being beneficial for the heart, offering protection against lung cancer, and possessing antibacterial properties, red wine may also prevent and reverse gum disease.
I have a question for wine drinkers...specifically those of you who may drink red wine on a regular basis: How are your gums?
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Thats not a hypothetical question. I really want to know. Researchers from Laval University in Quebec report that the antioxidant polyphenols in red wine may neutralize a compound that weakens tissue and leads to periodontitis, an advanced form of gum disease. They believe that polyphenols will also help reverse the effects of inflammation, typical of gum disease. In a presentation at the American Association for Dental Research earlier this month, study leader Dr. Fatiha Chandad told the Toronto Star that future research with live tissue may reveal how red wine polyphenols reduce gum disease. Thats fine, and Ill look forward to Dr. Chandads continued work. But it occurred to me that quite a bit of red wine is being applied to the live tissue of gums every day. In fact, it even happens right in my own home occasionally. So what about it, wine drinkers? Id like to hear from HSI members who are wine aficionados, sommeliers, viticulturists, oenophiles - in other words, anyone who has a glass of red wine on a regular basis. Drop us a line and let us know a little bit about your dental health, and Ill follow up in a future e-Alert. Of course, all replies will be strictly confidential.
According to a recent Reuters article, a new study presents some of the strongest evidence yet that red wine prevents prostate cancer. Of course, lots of past evidence alludes to the cancer-fighting properties of the red wine varietals, but to date, none has quantified this effect in quite so dramatic a fashion as some recent research has... To "cut to the chase," a Seattle interview study of 753 newly diagnosed prostate cancer patients aged 40 to 65 revealed a startling 6% decrease in relative risk for EVERY GLASS of red wine consumed per week! These groundbreaking findings appeared in the January 2005 issue of the International Journal of Cancer. Possible contributing factors mentioned by the study's authors are red wine's abundant polyphenols, flavonoids, and antioxidants (like resveratrol).
Red Yeast
One of the components of red yeast, mevinolin, is chemically identical to lovastatin - a synthetic compound (and the active ingredient) in the statin pharmaceutical called Mevacor. Therefore, it's the FDA's position that Cholestin is a drug, not a dietary supplement, because it contains mevinolin. And because the Dietary Supplements Health and Education Act of 1994 (DSHEA) states that substances approved as drugs cannot be marketed as dietary supplements, the FDA banned Cholestin in 1997.
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Retin-A
Retin-A is an active and very strong topical form of vitamin A. It is often used to improve the appearance and texture of the skin since it produces a mild, superficial peel of the epidermis or outer layer of the skin. Although it is technically a natural product, it is only available by prescription.
Resveratrol
Resveratrol improves endothelial function in overweight men and women An article published online on July 29, 2010 in the journal Nutrition, Metabolism & Cardiovascular Disease revealed the results of a double-blinded, crossover clinical trial of overweight and obese individuals which found a benefit for resveratrol in improving flow-mediated dilatation (FMD), a biomarker of endothelial function and cardiovascular health. Impaired functioning of the blood vessels' endothelium, or inner lining, occurs in cardiovascular disease and has been associated with high blood pressure and obesity. In their introduction to the article, Rachel H. X. Wong and her colleagues at the University of South Australia remark that consumption of polyphenol-rich foods including cocoa, tea, grape seed extract and red wine extract have been demonstrated to improve flood-mediated dilatation, however, the compounds in these foods that are responsible for this effect have not been identified. For their research, 19 overweight or obese men and postmenopausal women aged 30 to 70 with borderline hypertension were given 30, 90 or 270 milligrams resveratrol or a placebo in 4 weekly intervals, and plasma resveratrol and flow-mediated dilatation of the brachial artery were measured one hour later.
Resveratrol's heart-healthy benefits are due mostly to improved circulation. And that improvement may also help you avoid one of the most common sources of vision loss: age-related macular degeneration (AMD). And, if red wine doesn't have you raising your glass, try blueberries and peanuts, two more excellent sources of resveratrol.
First up is a compound that's already been in the e-Tips this week. Yep, it's a good week for resveratrol. Research at Rensselaer Polytechnic Institute shows that resveratrol could in fact neutralize the effects of particular peptide isoforms, toxic proteins that are linked to Alzheimer's disease. What does this mean? Deformed peptides have been found collected in the brain plaques that are found near areas of cell death in the brains of people with Alzheimer's. Resveratrol seems to be able to target those peptides without affecting normal, healthy ones -- even the ones that, by a variety of other tests, are virtually
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indistinguishable from toxic peptide arrangements. Now, the researchers aren't certain that resveratrol can cross the blood-brain barrier. If it can, though, this means it could be a serious weapon in the arsenal against Alzeheimer's. And it has so many other health benefits that it should probably be part of your daily diet anyway. If you're concerned about cognitive decline, you might want to pick up some vitamin D along with that resveratrol. A study based at Tufts University in Boston looked at the effects of vitamin D on 1,000 people between the ages of 65 and 99. Only 35 percent of the people had sufficient vitamin D levels, but they were the ones who had the best cognitive performance on a variety of tests. Now, you probably didn't need yet another reason to take vitamin D, but there -- you got one anyway.
Why resveratrol? This compound, a component of red wine, has been shown to provide important health benefits, including: * Anti-inflammatory effects * Inhibition of blood clotting * Help in prevention of LDL cholesterol from depositing arterial plaque * Stimulation of an enzyme that promotes repair of DNA * Protection of heart and nerve cells 2008 research from the UK reveals another potential benefit for type 2 diabetics. High levels of glucose cause cellular damage to the blood vessels of type 2 diabetics. Specifically, the powerhouses of the cells the mitochondria become weakened, setting off a reaction that produces free radical activity. Studies show that regular exercise is the ideal way to stimulate and repair mitochondria. And along with a daily exercise regimen, a little resveratrol might help. In a laboratory study conducted at the Peninsula Medical School in the UK, researchers found that resveratrol produced enzymes that protected and restored glucose-damaged bovine aortic endothelial cells by preventing a "leakage" of electrons from the mitochondria. That electron leakage is what sets off the damaging free radicals. In a press release, Peninsula lead investigator Dr. Matt Whiteman noted that resveratrol might be useful in helping prevent certain life-threatening complications associated with type 2 diabetes. Dr. Whiteman: "It could well be the basis of effective diet-based therapies for the prevention of vascular damage caused by hyperglycaemia in the future." You may have noticed there's no shortage of resveratrol supplements on the market these days. But according to a recent New York Times article, buyers must be wary of resveratrol supplements that appear to be endorsed by
Health E-Notes through 12/10 celebrities.
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Some web sites that sell these supplements carry endorsements from Barbara Walters, Oprah Winfrey, Dr. Mehmet Oz, and the researcher who discovered resveratrol's anti-aging benefits, Dr. David Sinclair. One problem: None of these people have ever endorsed a resveratrol product. So when considering a resveratrol supplement, talk to your doctor first, then take extra care in ensuring that the source is reputable. In addition to red wine, resveratrol can be found in red grape skins, peanuts, and some berries. Red grapes also contain anthocyanins antioxidants that protect arteries and microcapillaries a key benefit for patients with circulation-related health problems such as diabetic retinopathy, macular degeneration, cataracts, glaucoma, and varicose veins. Although red wine is a good source of resveratrol, alcohol should always be taken in moderation.
Q: What's the recommended dosage for resveratrol supplements? All I've seen is recommendations for "high" doses. Dr. Wright: Various estimates seem to agree that 200-300 milligrams of resveratrol daily are the minimum needed for a 150-pound human to have a chance of the same longevity effect found in experiments so far. (Keep in mind that there's no absolute proof that resveratrol will have the same effects in humans as in laboratory and animal experiments with non-human species.) However, in my opinionbased on what we know so far about how resveratrol worksit is likely to offer the same benefits to humans. And since it appears quite harmless, I recommend it and even use it myself. (But, granted, that's still not proof!) Until recently, higher doses were hard to find, prices were high, and taking 200-300 milligrams daily was a stretch. But since news about resveratrol's benefits have spread (and since as "approval" by los Federales isn't an issue) doses are going up and prices are going down relatively quickly
Review affirms multiple benefits for resveratrol A review scheduled for publication in the September, 2009 issue of the journal Alcoholism: Clinical & Experimental Research summarizes the health-promoting effects of resveratrol, a polyphenol compound found in red grapes, wine, and other plant foods. University of Queensland School of Biomedical Sciences associate professor Lindsay Brown and colleagues conclude that resveratrol may help protect against a wide array of diseases and conditions. "The breadth of benefits is remarkable cancer prevention, protection of the heart and brain from damage, reducing age-related diseases such as inflammation, reversing diabetes and obesity, and many more," Dr Brown stated. "It has long been a question as to how such a simple compound could have these effects but now the puzzle is becoming clearer with the discovery of the pathways, especially the sirtuins, a family of enzymes that regulate the production of cellular components by the nucleus. 'Is resveratrol the only compound with these properties?' This
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would seem unlikely, with similar effects reported for other components of wine and for other natural products such as curcumin. However, we know much more about resveratrol relative to these other compounds."
When researchers first discovered the compound resveratrol in red wine, someone wondered: Could this be the secret behind the French Paradox? And as soon as that question was asked the resveratrol phenomenon took off. The French Paradox, of course, is the contradiction in which the typical French diet (loaded with saturated fats, cream sauces, rich desserts, etc.) does not prompt a high rate of heart disease. Maybe (thought scientists) it's the resveratrol in red wine that keeps them all from having their first heart attacks before they learn to drive. Researchers still don't know for sure if resveratrol is the key to the French Paradox. But a new study illustrates how this humble compound may help support heart health especially among type 2 diabetics. High levels of glucose cause cellular damage to the blood vessels of type 2 diabetics. Specifically, the powerhouses of the cells the mitochondria become weakened, setting off a reaction that produces free radical activity. Studies show that regular exercise is the ideal way to stimulate and repair mitochondria. And along with a daily exercise regimen, a little resveratrol might help. In a laboratory study conducted at the Peninsula Medical School in the UK, researchers found that resveratrol produced enzymes that protected and restored glucose-damaged bovine aortic endothelial cells by preventing a "leakage" of electrons from the mitochondria. That electron leakage is what sets off the damaging free radicals. In a press release, Peninsula lead investigator Dr. Matt Whiteman noted that resveratrol might be useful in helping prevent certain life-threatening complications associated with type 2 diabetes. Dr. Whiteman: "It could well be the basis of effective diet-based therapies for the prevention of vascular damage caused by hyperglycaemia in the future." In addition to red wine, resveratrol can be found in red grape skins, peanuts, and some berries. In spite of Dr. Whiteman's optimism about the future use of resveratrol, it's still premature to tell type 2 diabetics that eating a few red grapes every day will undo mitochondria damage. That said, in the years since resveratrol first excited scientists with the French Paradox question, several studies have produced promising results. Here at HSI we've written about resveratrol many times in e-Alerts and Members Alerts. In the February 2006 issue of the HSI Members Alert, contributing writer Kathryn Mays Wright offered an excellent summary of potential health benefits revealed by years of resveratrol studies: * Resveratrol inhibits blood clotting and helps prevent LDL cholesterol from depositing arterial plaque * Resveratrol is a phytoestrogen that promotes the benefits of estrogen (such as prevention of breast cancer, osteoporosis, and prostate cancer) without the harmful effects * Resveratrol is an anti-inflammatory and appears to be a safe COX-2 inhibitor
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* Resveratrol stimulates survival genes that increase production of an enzyme that prolongs the time a living cell has to repair DNA genetic material And while you're enjoying all those benefits, you'll also be getting anthocyanins from red grapes. These potent antioxidants protect arteries and microcapillaries a key benefit for patients with circulation-related health problems such as diabetic retinopathy, macular degeneration, cataracts, glaucoma, and varicose veins.
Red wine, resveratrol protect against food-borne illness Research presented recently at the Institute of Food Technologists annual conference held in Chicago has uncovered yet another benefit for red wine and resveratrol: that of protecting humans from food-borne illnesses.
Resveratrol reduces prostate cancer growth in mice A report published online on August 3, 2007 in the journal Carcinogenesis revealed the finding of researchers at the University of Alabama at Birmingham that the compound known as resveratrol, found in grapes and red wine, reduces the growth of prostate cancer in an animal model of the disease. Resveratrol, which also occurs in berries and peanuts, is a polyphenolic phytochemical which has also been shown to be of benefit in cardiovascular disease prevention.
More exciting findings for resveratrol Readers of Life Extension Update will recall the November 4, 2006 issue which reported the findings of David Sinclair on the positive effects of resveratrol on the health and survival of overweight older mice on high calorie diets. Now, researchers at the Institute of Genetics and Molecular and Cellular Biology in Illkirch, France have found that resveratrol boosts the exercise capacity of muscles in mice and protects against diet-induced insulin resistance and obesity. The research was published online on November 16, 2006 in the journal Cell.
The group discovered that the polyphenol resveratrol mimics calorie restriction in yeast by stimulating the sirtuin known as Sir2, which increases DNA stability. In the current study, yeast cells treated with resveratrol lived 60 to 80 percent longer than their normal lifespan of nineteen generations. When human cells were exposed to gamma radiation by the researchers, 30 percent of cells pretreated with resveratrol survived compared to 10 percent of untreated cells. In humans, the compound works through molecular pathway involving the sirtuin SIRT1. In the e-alert "Cup of Good Cheer" (12/24/03) I told you about studies that have shown how the resveratrol content of dark grapes may reduce cardiovascular and cancer risks, and may even prevent the brain damage triggered by free radicals in the days following a stroke.
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Now a new study from the U.S. Department of Agriculture indicates that a regular intake of Concord grape juice may help the brain forestall the process of brain aging by inhibiting a specific protein that responds to oxidative stress A study published online in the American Journal of Physiology--Heart and Circulatory Physiology (http:// ajpheart.physiology.org/) in October of this year has found yet another benefit for resveratrol, a compound found in red grapes and red wine. The current research shows that the compound may limit the effects of cardiac fibrosis, a hardening of the heart tissue that can occur with high blood pressure and heart failure, which results from the overactivation of heart cells known as cardiac fibroblasts. The condition leads to a failure of the heart to pump blood efficiently. The study represents the first time that resveratrol's direct effect on cardiac fibroblasts has been examined. Resveratrol fights multiple myeloma A study published in the November 1 2005 issue of the journal Cancer Research http:// cancerres.aacrjournals.org/ revealed that resveratrol, a compound found in grapes and other plants, inhibits the growth of myeloma cells. Multiple myeloma is an incurable cancer of the bone marrow characterized by the accumulation of malignant plasma cells in the bone marrow cavity. This leads to increased destruction of bone by specialized cells called osteoclasts as well as a reduction in the formation of new bone by cells called osteoblasts. The bone resorption caused by the disease promotes the growth of the cancerous cells, leading to a cycle of increased bone loss and disease progression. Acting on the knowledge that resveratrol has been reported to inhibit proliferation and induce apoptosis in several human cancer cell lines, researchers in Denmark sought to determine its effects on myeloma as well as the bone cells affected by the disease. In the current study, the researchers treated two myeloma cell lines with increasing concentrations of resveratrol. After two to three days, untreated cell lines had a 3 to 4 fold increase in total cell metabolic activity, indicating a high proliferation rate. Treatment with resveratrol dose-dependently decreased the number of living myeloma cells via programmed cell death beginning with the second day of treatment. After three days, the highest concentration of resveratrol tested on the cells lowered their metabolic activity to less than that measured at the beginning of the study, demonstrating that a high concentration of the compound can completely prevent myeloma cell growth in vitro. Further experiments showed that resveratrol inhibited osteoclast differentiation as well as bone resorption while increasing the expression of osteoblast markers and stimulating their response to 1,25(OH) vitamin D3. Resveratrol also was shown to stimulate the vitamin D3 receptor in osteoblast precursors. The authors remark that the intake of resveratrol obtained by daily moderate wine consumption is probably too low to induce the effects observed in the current in vitro experiments, yet they note that doses as high as 20 milligrams per kilogram resveratrol has been administered to rats for a one month period without harm, while providing cancer preventive and/or antitumor activities. They mention that "the gain of interest for resveratrol for cancer treatment has encouraged the design and synthesis of resveratrol derivatives more stable and 100-fold
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more potent than the native molecule in inhibiting proliferation and inducing apoptosis in cancer cell lines," and express their interest in determining whether these compounds would have a similar effect on bone cells.
Rhodiola rosea
Rhodiola rosea, an herb that has been extensively researched, supports normal adrenal function. I wrote about it in the June 2006 issue of Bottom Line Natural Healing. I recommend using a product such as Paradise Herbs' Dual Action Rhodiola, which is standardized to 3% rosavins (the active ingredient). Take 500 mg twice daily, on an empty stomach. If you feel jittery, try a lower dose.
Rice
Black rice could be superfood Black rice - revered in ancient China but overlooked in the West - could be one of the greatest "superfoods", scientists revealed yesterday. The cereal is low in sugar but packed with healthy fibre and plant compounds that combat heart disease and cancer, say experts. In ancient China it was known as "Forbidden Rice" because only nobles were allowed to eat it. Today, black rice is mainly used in Asia for food decoration, noodles, sushi and deserts.
We've gotten used to looking to berries for the most powerful antioxidant punch. And if you're like me, you don't mind that at all -- after all, there aren't many desserts better than a bowl full of blueberries, raspberries, blackberries, and strawberries. Just writing that makes me wish I had some now. Variety is always good, though, and scientists have found another food that could have even higher levels of free-radical fighting anthocyanin -- and it's cheaper. So...relief for the wallet without sacrificing your health...sounds pretty great to me! The miracle food is black rice, which in addition to its high level of antioxidants contains less sugar and more fiber and vitamin E than blueberries. The results of a recent study of black rice were presented late last month at an American Chemical Society meeting.
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Known as "Forbidden Rice" because its consumption was strictly limited to nobles in ancient China, black rice is commonly used decoratively in sushi and noodles. Scientists are recommending that black rice bran be used as an additive in breakfast cereals and cookies, but why go the processed-food route when you can go for the whole food? I searched a couple of my favorite recipe sites and found entries for everything from side dishes to black rice pudding. If you feel like keeping it simple, black rice can be cooked just like white and brown rice. Enjoy!
Rosemary
Rosemary helps protects the brain Reports published online recently in The Journal of Neurochemistry and Nature Reviews Neuroscience revealed the discovery of scientists in Japan and at the Burnham Institute for Medical Research in La Jolla, California that a compound known as carnosic acid that occurs in the herb rosemary fights free radical damage in the brain in an animal model of impaired blood flow. Free radicals are believed to contribute to stroke, Alzheimers disease, and the deleterious effects of aging on the brain.The finding may be useful in the development of a therapy for aged individuals and/or those with neurological disorders.
This plant has a long tradition as a healing herb. It is, says Gardner, quite medicinal and a strong antioxidant as well as mood elevator. Brew it in a tea to pick up your spirits. I use rosemary in oven-roasted potatoes (my family's favorite). The fragrant pine-like needles of the rosemary bush also increase circulation in the periphery of the body -- the hands, feet and the brain -- as Shakespeare said, rosemary for remembrance.
Rhubarb
Q: My neighbor suggested that I try rhubarb root for my stomach problems, but I'm having trouble finding it. Do you have any suggestions? JVW: Rhubarb root has been used for centuries to promote digestion and improve appetite. At higher doses it can act as a gentle laxative for the treatment of constipation; in smaller doses, it helps stop diarrhea. It seems contradictory, but the plant's properties are able to do both. It also has a cleansing effect on the gut, removing debris and acting as an astringent.
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The best way to find a good quality rhubarb root supplement is to work with a physician skilled in herbal medicine. To find one near you, contact either the American Association of Naturopathic Physicians (202-895-1392, www.naturopathic.org) or the American Herbalists Guild (770-751-6021, www.americanherbalistsguild.com). Antioxidants are nutrients and enzymes that help repair and prevent damage to our cells caused by a process called oxidation. They are believed to play a role in preventing the development of some chronic diseases, including cancer, heart disease, Alzheimer's disease, and rheumatoid arthritis.
Rice Milk
Rice milk is a non-dairy substitute for cows milk. It is usually made from brown rice and sweetened with sugarcane syrup.
Rubidium
Rubidium is a member of the same mineral family as lithium, sodium, and potassium. Rubidium stimulates the enzymes that play a critical role in producing the neurotransmitters that have well-known, significant antidepressant effects.
Sage
In the 1500s, herbalists knew that sage was useful for helping people improve their memory. 500 years later, scientists now believe they know why. An enzyme called acetylcholinesterase (AChE) breaks down a chemical called acetylcholine that is typically deficient in Alzheimer's patients. Researchers from the Medical Plant Research Centre (MPRC) at the Universities of Newcastle and Northumbria in the UK have shown that sage inhibits AChE. Now a new study from MPRC demonstrates the possible results of inhibiting AChE. Researchers gave 44 subjects either sage oil capsules or placebo capsules containing sunflower oil, and then conducted word recall tests. The group that received sage oil turned in significantly better test results than subjects that took placebo. However, researchers say that further tests are needed to fully determine just how far- reaching sage's effect may be on memory. Chinese sage - also known as danshen, salvia chinensis, and shi jian chuan - is available through many sources on the Internet, and can probably be found in most herbal shops. It rarely causes adverse side effects, which
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makes it preferable to Alzheimer's drugs such as donepezil; an AChE inhibitor with unpleasant side effects such as dizziness, weakness, and joint pain. Sage: Its botanical name is salvia officinalis -- salvia means to heal and officinalis showed that it was officially sanctioned for use in doctors' offices. Sage is an antiseptic and an antifungal. It helps dry up secretions in the body, so if you are suffering from a cold, it might ease that stuffy nose. In the old days, sage was used to increase circulation and to help make people wise. Today it is best known for its tonic benefits. Why sage? For hundreds of years herbalists have known that sage is useful for improving the memory. Now, centuries later, scientists believe they know why. The key is an enzyme called acetylcholinesterase (AChE), which breaks down a chemical called acetylcholine that is typically deficient in Alzheimers patients. Researchers from the Medical Plant Research Centre (MPRC) at the Universities of Newcastle and Northumbria in the UK have shown that sage inhibits AChE. Sage rarely causes adverse side effects, which makes it preferable to Alzheimers drugs such as donepezil; an AChE inhibitor with unpleasant side effects such as dizziness, weakness, and joint pain.
St. Johns Wort

I've written before about St. John's Wort for the treatment of depression. But long before I was writing about this powerful herb, I was suggesting it to patients as a worthy alternative to addictive, risky antidepressant drugs. And now, in the wake of the recent antidepressant/suicide scandal, it's more important than ever to explore substitutes for prescription blues-fighters. Along those lines, Reuters Health reported that a high-grade extract of St. John's Wort (also called hypericum perforatum) is MORE EFFECTIVE at treating moderate to severe depression than at least one commonly prescribed antidepressant drug: Glaxo SmithKline's Paxil. According to the article, researchers compared the treatment of more than 250 patients between 18 and 70 years of age for six weeks. At the end of the study, fully half of the patients in the St. John's Wort extract group reported improvement in their depression, while only a third of those in the Paxil group reported any benefits at all. And needless to say, the side effects experienced by the hypericum group were much fewer and farther between than in the drug group. This finding only mirrors what other studies have shown before: That St. John's Wort works. It's also one of the few herbal treatments that has met with truly widespread mainstream acceptance just walk into any Wal-Mart or grocery store and you're likely to run smack into a 6-foot display rack of it There's only one problem: Not all St. John's Wort is created equal.
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Some kinds of supplements of this herb (and of every other herbal remedy, for that matter) are more effective than others. This is due to a couple of factors: Differences in the quality of the ingredients and differences in the "absorbability" of those ingredients. Unfortunately, there are no uniform standards of freshness, quality, bioavailability, or even recommended effective dosages in the supplement industry. And in my experience, such products run the gamut from utterly useless wastes of money to extremely effective medicine that's still a fraction of the cost of killer drugs. How do you find the good ones? A little online research helps, but good old-fashioned trial and error works, too. One rule of thumb, though: Cheap, "grocery store" vitamins and herbs tend not to be as powerful as those available through alternative medicine doctors and compounding pharmacies. To locate one of the latter, call the International Association of Compounding Pharmacists at (800)927-4227.
In treating mild to moderate depression, St. John's wort performs as well as or better than Prozac and other antidepressant drugs, according to a recent review of 34 clinical trials that tested 3,000 subjects
Sambucol
A study was conducted using a product made of black elderberry extract, called Sambucol, to determine its effect on the production of cytokines, which are small proteins that stimulate the immune system. Sambucol is believed to have antiviral effects, especially against different strains of the influenza virus. Results showed Sambucol to be effective against 10 different strains of the virus. It also reduced the length of illness down to just three or four days.
SAMe (S-adenosylmethionine)
Clinical trial demonstrates antidepressant effect for SAMe The August, 2010 issue of the American Journal of Psychiatry published the results of a clinical trial conducted by Harvard Medical School and Massachusetts General Hospital researchers which found a significant benefit for S-adenosylmethionine (SAMe) against major depressive disorders in men and women who failed to respond to standard antidepressant drugs. The investigation, funded by The National Institute of Mental Health, is the first double-blinded, randomized controlled trial to evaluate SAMe, a natural compound available as a nutritional supplement, as an additive therapy against major depression in this drug-resistant population. The trial is a follow-up to a pilot study reported in 2004, which found a greater benefit for antidepressant drugs combined with SAMe than for antidepressants alone. For the current investigation, Harvard Medical School associate professor of psychiatry George Papakostas, MD and his associates assigned 73 adults receiving
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serotonin reuptake inhibitor drugs to receive 800 milligrams SAMe or a placebo twice per day for 6 weeks. Those who received SAMe experienced a 36.1 percent response rate and a 25.8 percent remission rate, compared to a 17.6 and 11.7 percent remission and response rate in the placebo group. Clinical trial demonstrates antidepressant effect for SAMe The August, 2010 issue of the American Journal of Psychiatry published the results of a clinical trial conducted by Harvard Medical School and Massachusetts General Hospital researchers which found a significant benefit for S-adenosylmethionine (SAMe) against major depressive disorders in men and women who failed to respond to standard antidepressant drugs. The investigation, funded by The National Institute of Mental Health, is the first double-blinded, randomized controlled trial to evaluate SAMe, a natural compound available as a nutritional supplement, as an additive therapy against major depression in this drug-resistant population. The trial is a follow-up to a pilot study reported in 2004, which found a greater benefit for antidepressant drugs combined with SAMe than for antidepressants alone. For the current investigation, Harvard Medical School associate professor of psychiatry George Papakostas, MD and his associates assigned 73 adults receiving serotonin reuptake inhibitor drugs to receive 800 milligrams SAMe or a placebo twice per day for 6 weeks. Those who received SAMe experienced a 36.1 percent response rate and a 25.8 percent remission rate, compared to a 17.6 and 11.7 percent remission and response rate in the placebo group.
Salt
Too little salt linked to death and fracture risk It's the first piece of advice most patients hear in the exam room, and I'm sure you've heard it often enough from your own doc. Stop eating salt! Well, I've got news for you: The low-sodium diet your doc has been trying to cram down your throat won't lower your blood pressure -- and a new study confirms what I've been saying all along. Low sodium diets can kill you. And if you do manage to survive, your bones might not be so lucky. In the new study, researchers examined the records of more than 5,200 Dutch men and women over the age of 55, and found that about 8 percent of them had low sodium levels. These seniors who were low in sodium -- no doubt dutifully obeying their doctor's orders -- had a 61 percent increased risk of spinal fracture, a 39 percent increased risk of non-spinal fracture, and a 21 percent increase in the risk of dying during the six-year study period.
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Even worse, these weren't patients with dramatically deficient levels of sodium -- they were just a little on the low side. The researchers called it "mild" hyponatremia during their presentation at the American Society of Nephrology's annual meeting. And if that's what "mild" hyponatremia will do to you, imagine the damage that could accompany the strict lowsalt diet pushed by so many doctors. Now wonder seniors are in such bad shape! Death and broken bones aren't the only risks that could come from obeying your doctor's worst orders. Low levels of sodium can also cause nervousness, muscle cramps, urinary incontinence, and even hallucinations. And the biggest risk of all is culinary: Without salt, you could suffer from dull and lifeless meals.
In a Healthier Talk article titled "Switching Salt Shakers Can Impact Your Health," pharmacist Suzy Cohen, R.Ph., explains... "Both sea salt and table salt have a backbone of 'sodium chloride' which the body requires. Healthy sea salts are never adulterated like regular table salt, so they retain healthy minerals like copper, iodine, potassium, magnesium, chromium, zinc, iron and others. "Table salt is so refined that I consider it a food additive because certain brands look virtually like the same industrial chemical used to de-ice highways. No kidding. Sea salt, on the other hand, is not synthesized in a lab. It is essentially water from a sea (or river) that gets evaporated and purified. "This type of dried sea salt fully retains healthy minerals that you need for your very survival, and for normal thyroid, muscle, heart and pancreatic function. These types of salts won't raise your blood pressure to the extent that table salt will "There are two salts that I recommend you use in your home, from now on. You can buy these at health food stores, Whole Foods or online from high-quality salt miners such as Salt Works or Real Salt, available internationally: "1. Himalayan salt: When it's mined properly from pristine salt veins in the Himalayan Mountains in Pakistan, it contains the widest variety of minerals, over 83 kinds of minerals. Good Himalayan salt will look slightly pink because it contains a lot of iron. "2. Celtic sea salt or French Grey Sea Salt: This salt has does not have quite as many different minerals in it as the Himalayan sort, however, it has the highest content (gram for gram) of minerals."
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Clothespins will last longer if you boil them in salt water before using them. I have no evidence to back up that unusual tip, but I do like the idea of a husband coming home and asking what's for dinner as he lifts the lid on a pot of boiling clothespins. That tip is just one item in a list of 60 uses for table salt that a friend sent me after she read the e-Alert "Salty Dogs" (12/13/07). Whether you fear or adore salt, I expect you'll find some of these tips usefuland even downright strange in a couple of cases. 1. Soak stained hankies in salt water before washing. 2. Sprinkle salt on your shelves to keep ants away. 3. Soak fish in salt water before descaling; the scales will come off easier. 4. Put a few grains of rice in your salt shaker for easier pouring. 5. Add salt to green salads to prevent wilting. 6. Test the freshness of eggs in a cup of salt water; fresh eggs sink; bad ones float. 7. Add a little salt to your boiling water when cooking eggs; a cracked egg will stay in its shell this way. 8. A tiny pinch of salt with egg whites makes them beat up fluffier. 9. Soak wrinkled apples in a mildly salted water solution to perk them up. 10. Rub salt on your pancake griddle and your flapjacks won't stick. 11. Soak toothbrushes in salt water before you first use them; they will last longer. 12. Use salt to clean your discolored coffee pot. 13. Mix salt with turpentine to whiten your bathtub and toilet bowl. 14. Soak your nuts in salt brine overnight and they will crack out of their shells whole. Just tap the end of the shell with a hammer to break it open easily. 15. Boil clothespins in salt water before using them and they will last longer. 16. Clean brass, copper and pewter with paste made of salt and vinegar, thickened with flour 17. Add a little salt to the water your cut flowers will stand in for a longer life. 18. Pour a mound of salt on an ink spot on your carpet; let the salt soak up the stain. 19. Clean you iron by rubbing some salt on the damp cloth on the ironing surface. 20. Adding a little salt to the water when cooking foods in a double boiler will make the food cook faster. 21. Use a mixture of salt and lemon juice to clean piano keys. 22. To fill plaster holes in your walls, use equal parts of salt and starch, with just enough water to make a stiff putty. 23. Rinse a sore eye with a little salt water. 24. Mildly salted water makes an effective mouthwash. Use it hot for a sore throat gargle. 25. Dry salt sprinkled on your toothbrush makes a good tooth polisher. 26. Use salt for killing weeds in your lawn. 27. Eliminate excess suds with a sprinkle of salt. 28. A dash of salt in warm milk makes a more relaxing beverage. 29. Before using new glasses, soak them in warm salty water for awhile. 30. A dash of salt enhances the taste of tea. 31. Salt improves the taste of cooking apples. 32. Soak your clothes line in salt water to prevent your clothes from freezing to the line; likewise, use salt in
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your final rinse to prevent the clothes from freezing. 33. Rub any wicker furniture you may have with salt water to prevent yellowing. 34. Freshen sponges by soaking them in salt water. 35. Add raw potatoes to stews and soups that are too salty. 36. Soak enamel pans in salt water overnight and boil salt water in them next day to remove burned-on stains. 37. Clean your greens in salt water for easier removal of dirt. 38. Gelatin sets more quickly when a dash of salt is added. 39. Fruits put in mildly salted water after peeling will not discolor. 40. Fabric colors hold fast in salty water wash. 41. Milk stays fresh longer when a little salt is added. 42. Use equal parts of salt and soda for brushing your teeth. 43. Sprinkle salt in your oven before scrubbing clean. 44. Soaked discolored glass in a salt and vinegar solution to remove stains. 45. Clean greasy pans with a paper towel and salt. 46. Salty water boils faster when cooking eggs. 47. Add a pinch of salt to whipping cream to make it whip more quickly. 48. Sprinkle salt in milk-scorched pans to remove odor. 49. A dash of salt improves the taste of coffee. 50. Boil mismatched hose in salty water and they will come out matched. 51. Salt and soda will sweeten the odor of your refrigerator. 52. Cover wine-stained fabric with salt; rinse in cool water later. 53. Remove offensive odors from stove with salt and cinnamon. 54. A pinch of salt improves the flavor of cocoa. 55. To remove grease stains in clothing, mix one part salt to four parts alcohol. 56. Salt and lemon juice removes mildew. 57. Sprinkle salt between sidewalk bricks where you don't want grass growing. 58. Polish your old kerosene lamp with salt for a brighter look. 59. Remove odors from sink drainpipes with a strong, hot solution of salt water. 60. If a pie bubbles over in your oven, put a handful of salt on top of the spilled juice. The mess won't smell and will bake into a dry, light crust which will wipe off easily when the oven has cooled.
Sauerkraut
Dr. Kruzel confirmed my hypothesis -- there are a wealth of benefits in eating sauerkraut, because its... * A germ fighter. Dr. Kruzel told me that sauerkraut contains lactic acid, a natural by-product of the fermentation process that discourages invasive microorganisms such as disease-causing yeast, bacteria and viruses. This includes even the bird flu virus, according to Korean researchers at Seoul National University. (Note: The same benefits apply with kimchi and other fermented vegetable products, including pickles.) * A digestive aid. In addition to fighting infectious germs, sauerkraut generates beneficial bacteria and
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healthy flora throughout the digestive tract. This helps support digestion, soothe stomach irritation, ward off food poisoning and boost immune function. * A weapon against cancer. The fermentation of cabbage also produces isothiocyanates, a group of compounds that may help prevent breast, colon, liver and lung cancer. In addition, Dr. Kruzel points out that cabbage is a cruciferous vegetable, like brussels sprouts and cauliflower. According to the US Department of Health and Human Services, eating several servings weekly of cruciferous vegetables can reduce colon cancer risk. * A source of valuable nutrients. Sauerkraut is rich in vitamins C and K, and also contains B-6, iron, folate, calcium, potassium and fiber. A one-cup serving has only 32 calories and no fat or cholesterol. BUY FRESH OR MAKE YOUR OWN Unfortunately, as with many foods, theres sauerkraut and theres sauerkraut. The stuff you buy in a can at your local supermarket does not provide the health benefits -- not to mention the zippy flavor -- of the fresh sauerkraut made at health food stores and old-fashioned delicatessens. The problem is that commercially processed sauerkraut no longer contains the live cultures that combat germs, as pasteurization kills off friendly as well as unfriendly bacteria. To get quality sauerkraut, Dr. Kruzel recommends that you buy the fresh variety, or if youre really ambitious make your own. NOT FOR HOT DOGS ALONE Were all familiar with sauerkraut as a topping for hot dogs, and after all, whats a summer afternoon at the ballpark without a dog with the works? But sauerkraut is not for hot dogs alone. At juice bars, sauerkraut juice is increasingly popular. Sauerkraut is likewise a tasty accompaniment to meat dishes, a zesty addition to salads and soups, and an ingredient in ethnic favorites such as pierogies, knishes and strudels. To learn more tasty ways to incorporate sauerkraut into your diet, visit one of the many Web sites that feature recipes (such as www.sauerkrautrecipes.com), and try hot potato salad with sauerkraut or Bloody Mary mix combined with sauerkraut juice instead of vodka -- two recipes I plan to test myself. Note: If you have high blood pressure or heart disease, watch out for the high salt content of some sauerkraut.
Saw Palmetto
What it does: Relieves the symptoms of benign prostatic hyperplasia (BPH), a noncancerous swelling of the prostate gland, which causes frequent and/or weak urination and is common in men over age 50. Scientific evidence: In nearly two dozen clinical trials, saw palmetto has proven almost equal to prescription drugs, such as finasteride (Proscar) and terazosin (Hytrin), for relieving the symptoms of BPH. Unlike
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prescription prostate medications, which can cause side effects, including diminished libido, saw palmetto causes only minor adverse effects. Saw palmetto does not inhibit the production of prostate specific antigen (PSA), a protein that, when elevated, serves as an early warning for prostate cancer. (Conventional BPH drugs suppress PSA, complicating prostate cancer screening.) Potential side effects: Stomach upset or nausea if taken on an empty stomach. Typical dose: 320 mg daily. It requires four to six weeks to take effect.
Q: My husband has been taking saw palmetto for at least 15 years or so due to the usual problems related to enlargement of the prostate. He continues to have problems but feels that taking the saw palmetto has probably kept him from having surgery. However, I recently came across an article that said saw palmetto may actually damage healthy prostate tissue. Do you agree? JVW: I have never seen research indicating that saw palmetto causes damage to prostate tissue. Just the opposite, in fact: Countless studies over the years have proven it to be one of the most beneficial herbs for treating enlarged prostate (technically known as benign prostatic hyperplasia, or BPH). However, as effective as saw palmetto is for helping men with existing cases of BPH, no man ever developed this condition as a result of a saw-palmetto deficiency. In my practice, I've observed that many men who try supplementing with the essential nutrients their bodies aren't getting enough of almost always experience a big decrease and sometimes even a complete reversal of their BPH symptoms. Two of the biggest nutrient deficiencies in men suffering from BPH are zinc and essential fatty acids. I usually recommend 30 milligrams of zinc (in the picolinate or citrate form) along with 2 milligrams of copper three times a day to start, tapering down the dose as symptoms improve. I also recommend taking 1 tablespoon of fish oil (for its high essential fatty acid content) along with 400 IU of vitamin E each day.
As for general advice on saw palmetto supplementation, Dr. Spreen offers these five guidelines: 1. It MUST be the "standardized berry extract." Nothing else counts, as you have no idea what you're getting. 2. The minimum dose for effect is 320 milligrams daily, and it takes from 2-3 months to be really effective for most. So, if urination trouble is acute enough that no urine can be passed, it becomes too late for the easy solution. 3. The extract should be mixed with a second herb (in my opinion) called Pygeum africanum; they tend to augment each other. There are other agents that can also be included as "icing on the cake." 4. I don't know of any toxicity problem, but the agent is not to be considered the solution for prostate cancer (though I'd take anyway, and I've read it may help).
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5. A key point is that prostate enlargement is due to deficiencies of zinc, essential fatty acids, and probably 2 or 3 amino acids. Saw palmetto does not supply those, though it does shrink the gland, so a word to the wise would be to decrease the sugar and refined flour intake (they use up zinc), and supplement with those nutrients. When I asked Dr. Spreen to share some general advice on saw palmetto supplementation, he offered these five guidelines: 1. It MUST be the "standardized berry extract." Nothing else counts, as you have no idea what you're getting. 2. The minimum dose for effect is 320 milligrams daily, and it takes from 2-3 months to be really effective for most. So, if urination trouble is acute enough that no urine can be passed, it becomes too late for the easy solution. 3. The extract should be mixed with a second herb (in my opinion) called Pygeum africanum; they tend to augment each other. 4. I don't know of any toxicity problem, but the agent is not to be considered the solution for prostate cancer (though I'd take it anyway, and I've read it may help). 5. A key point is that prostate enlargement is due to deficiencies of zinc, essential fatty acids, and probably 2 or 3 amino acids. Saw palmetto does not supply those, though it does shrink the gland, so a word to the wise would be to decrease the sugar and refined flour intake (they use up zinc), and supplement with those nutrients.
Selenium
Higher serum selenium levels linked with lower prostate cancer risk An article published online on September 17, 2010 in the journal Cancer Epidemiology, Biomarkers & Prevention reports a benefit between higher levels of the mineral selenium and a reduced risk of prostate cancer. The finding contradicts the conclusion of other research which failed to determine a protective benefit for selenium in the disease. In their introduction, the authors remark that "Increased intake of selenium has been suggested to have anticarcinogenic effects and numerous mechanisms have been proposed to explain this property: reduction of DNA damage, oxidative stress or inflammation; also, induction of phase II enzymes, enhancement of immune response, inhibition of cell cycle and angiogenesis and induction of apoptosis . . . Intervention studies in humans have shown that supplementation of selenium leads to an increase in concentration and/or activity of circulating selenoproteins, such as selenoprotein P (SePP) or glutathione peroxidases (GPx), and plasma SePP and GPx3 represent common markers of selenium status. Since GPx are important components of the redox control system in humans, reduction of cellular oxidative stress and subsequent DNA damage could be a major mechanism to explain t he anticancer effects of selenium."
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Higher selenium levels associated with reduced bladder cancer risk In a meta-analysis reported in the September, 2010 issue of Cancer Epidemiology, Biomarkers & Prevention, researchers from the Spanish National Cancer Research Center and the U.S. National Cancer Institute conclude that the mineral selenium may have a protective effect against bladder cancer, one of the most common types of cancer worldwide. Nria Malats, MD, PhD and colleagues analyzed data from 7 epidemiologic studies that reported the association between bladder cancer incidence and selenium levels measured in blood, serum, nails, hair or saliva. The studies included a total of 1,910 bladder cancer patients and 17,339 controls or cohort members who did not have the disease. The researchers found a 39 percent lower risk of bladder cancer in those with high versus low selenium levels. The protective effect extended mainly to women, who are at lower risk of developing the disease than men.
The Penn State researchers used the same anti-cancer extracts Dr. Wright has mentioned numerous times in Nutrition & Healing, called isothiocyanates, and combined them with selenium, another natural cancer fighter. They then applied the combination to cases of melanoma in experimental animals and found that it reduced tumor growth by a whopping 60 percent. >From there, they tested the selenium/isothiocyanate formula against human melanoma cells. Once again, it inhibited their growth by up to 70 percent. Unfortunately, this specific combination of natural extracts isn't on the market yet, and it could take years of further testing before it does become available. But that doesn't mean you have to wait to get the melanomaprotection these nutrients have to offer. You just have to break down the formula into its individual parts -selenium and Brassica vegetables, both of which are widely available. While there's no guarantee that adding these two components to your daily regimen will have the same dramatic effects seen in the study, it certainly can't hurt.
Selenium is a workaholic multi-tasker. And that's especially true for those of you who happen to have prostate glands. In previous e-Alerts I've told you about the significant health benefits linked to selenium intake. These benefits include enhancement of the immune system, increased insulin efficiency, and reduction in the risk of some cancers. Recent research published in the American Journal of Clinical Nutrition offers new clues about selenium's role
Health E-Notes through 12/10 as a prostate cancer fighter.
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An international team headed up by Johns Hopkins University examined selenium levels and nutrient intake in more than 1,600 subjects over eight years. About 725 subjects had been diagnosed with prostate cancer, while the others all in good health served as control subjects. Results showed that among subjects with the highest selenium levels combined with the highest vitamin E intake (more than 28 IU per day), prostate cancer risk was reduced by more than 40 percent. Similar results were found among subjects with the highest selenium levels combined with multivitamin use. Even cigarette smokers who had high selenium levels were at lower risk of developing prostate cancer. For more information about selenium and cancer including details about the best sources of selenium see the e-Alert "Standing Guard" (10/5/06).
What do you get in return for your selenium intake? Immune system enhancement check. Maintenance of insulin efficiency check. Cancer defense check. Prevention of cognitive decline check. Enhancement of vitamin E effectiveness check. A recent study shows that we can add cardiovascular support to that impressive checklist. Under normal conditions, LDL and HDL cholesterol move fats away from the liver. Your liver wouldn't last very long without them. But potential danger looms with LDL oxidation, which is a primary factor in the development of atherosclerosis (narrowing of the arteries due to plaque formation on artery walls). So inhibit oxidation, and the concept of driving down your LDL numbers to absurdly low levels is not nearly as important as drug companies would like you to believe. To investigate the effect of selenium on LDL oxidation, researchers at Italy's Free Radical Research Group recruited 14 healthy subjects between the ages of 35 and 40. STUDY PROFILE * Blood samples were taken from each subject before and after a high fat meal * Over the ten days following the meal, each subject took 110 micrograms of selenium daily * At the end of the 10-day intervention, blood samples were again taken from each subject before and after the same high fat meal * Results (as reported in the journal Nutrition, Metabolism and Cardiovascular Diseases): "Selenium
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supplementation fully prevented the meal-induced increase inLDL susceptibility to oxidation." The development of atherosclerosis is a complicated process that involves more than just LDL oxidation. Fortunately, selenium is not the only supplement that helps reduce arterial plaque accumulation. The e-Alert "Take it to Heart" (2/24/04), detailed a UCLA study in which researchers examined the effect that diet plays on atherosclerosis in subjects who are genetically inclined to develop the condition. Results showed that an intake of omega-6 fatty acids significantly enhanced the formation of arterial plaque while higher omega-3 intake impeded formation. The ideal diet supplies a 1:1 ratio of omega-3 to omega-6, but very few of us actually achieve that ratio because processed foods, loaded with simple carbohydrates, deliver omega-6 in abundance. And in the e-Alert "Old Flame" (8/7/06), I told you how inflammation might also play a role in atherosclerosis. But does inflammation set the stage for atherosclerosis, or does atherosclerosis trigger inflammation? The answer to that question is probably, "Yes, and yes." In either case, research has shown that magnesium, vitamin C, omega-3 fatty acids, and regular exercise all combine to help reduce inflammation. Talk to your doctor before adding selenium, omega-3 fatty acids, or any other supplements to your daily regimen.
Fruits and vegetables are generally good selenium sources, but only when they're grown in selenium-rich soil. In the U.S., selenium is highly concentrated in the soil of only six states: North and South Dakota, Utah, Colorado, Montana and Wyoming. Bread, sh and meat also deliver some amounts of selenium, but for most people a selenium supplement is required in order to make that RDA of 55 or 70 mcg. In previous e-Alerts I've looked at a number of studies that reveal the benets of keeping up an adequate selenium intake. Here are a few of the highlights: * Selenium stimulates the immune system: In an e-Alert in which HSI Panelist Allan Spreen, M.D., discussed selenium, he said, "Both selenium and vitamin E are intimately associated with stimulation of the part of the immune system dealing with production of immunoglobulins. Strengthen immunity and lots of problems go away." In a trial that tested immune system response in patients who took selenium supplements, researchers found that a daily supplement of more than100 mcg may be necessary to provide optimal protection. * Protection against cognitive decline: When French researchers frequently measured selenium levels in nearly 1,400 elderly subjects over nine years, they found that subjects with the greatest selenium decrease during the study period had the highest probability of cognitive decline. Selenium levels naturally decrease with age, which may contribute to decline in cognitive function. * Protection against cancer: Two human studies have revealed evidence that high selenium levels are associated with the activation of a key tumor-suppressing gene called p53. Dr. Martin L. Smith (the author of one of those studies) noted that daily intake of selenium probably needs to be around 200 mcg to ensure adequate protection.
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* Protection against colorectal cancer: In a study in which medical records and blood tests from more than 1,700 subjects were analyzed, results showed that those with the highest blood selenium values had "signicantly lower odds" of developing a colorectal tumor compared to subjects with the lowest selenium levels. In addition, cancer patients with the highest selenium levels had more than a 40 percent reduced risk of tumor recurrence. * Protection against bladder cancer: In a study published in the September 2006 issue of the International Journal of Urology, researchers noted that bladder cancer risk was lowered 14 percent for every 10 mcg/L increase of selenium. * Selenium supports cardiovascular health: In a trial that tested a 110 mcg daily supplement of selenium, blood samples taken from 14 healthy middle-aged subjects over 10 days showed that selenium prevented a meal-induced increase in LDL oxidation. * Selenium helps control type 2 diabetes: Research shows that selenium plays a role in insulin efciency by improving glucose metabolism. Talk to your doctor before adding selenium supplements to your daily regimen.
As I've noted in previous e-Alerts, selenium has been shown to help produce several important health benefits, including increased insulin efficiency, enhancement of the immune system, and defense against autoimmune disorders. Selenium has also been shown to reduce the risk of developing cancer: specifically liver, colorectal and prostate cancers. A new study from the University of Montpellier in France reveals another key benefit of selenium intake. * STUDY ABSTRACT Researchers recruited nearly 1,400 subjects between the ages of 60 and 71 * Over nine years, researchers measured each subject's selenium level six times, and used periodic neuropsychologic tests to evaluate changes in cognitive function * Results showed that subjects with the greatest selenium decrease had the highest probability of cognitive decline * Among subjects who experienced a rise in selenium levels, those with the smallest increase showed greater cognitive decline compared with those who had the greatest increase In their write up of the study in the January 2007 issue of Epidemiology, the Montpellier researchers note that selenium levels naturally decrease with age, and their study suggests that this tendency "may contribute to declines in neuropsychologic functions among aging people." The U.S. RDA for selenium is 55 mcg for women and 70 mcg for men. Fruits and vegetables are generally good selenium sources, but only when they're grown in selenium-rich soil. In the U.S., selenium is highly concentrated in the soil of only six states: North and South Dakota, Utah, Colorado, Montana and Wyoming. Bread, fish and meat also deliver some amounts of selenium
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You can use the link below to find out more about the benefits of selenium and how it helps support the effectiveness of vitamin E. http://www.hsibaltimore.com/ealerts/ea200212/ea20021218.html
Selenium supplementation may suppress HIV progression An article published in the January 22, 2007 issue of the American Medical Association journal Archives of Internal Medicine revealed the discovery of Barry E. Hurwitz, PhD of the University of Miami and colleagues that consuming a daily selenium supplement is associated with suppression of the progression of HIV viral load and improvement of immune function in patients infected with human immunodeficiency virus-1 (HIV-1).
Reduced selenium status linked with cognitive decline The January, 2007 issue of the journal Epidemiology reported the finding of researchers in France that decreased plasma selenium over time is associated with a decline in cognitive function.
That's the bad news. The good news: selenium and Vitamin E intake may reduce mercury toxicity. In a recent study reported in Neurotoxicity and Teratology, researchers tested selenium and E supplements on rats that were also fed mercury. Vitamin E alone and selenium alone didn't reduce toxicity. But when the nutrients were combined, toxicity was reduced, growth improved and survival time extended, compared to rats that didn't receive nutrient supplements.
Higher carotenoid and selenium levels associated with reduced risk of dying over 5 year period A report published in the January 2006 issue of the Journal of Nutrition revealed that older women whose levels of carotenoids and selenium are higher have a decreased risk of dying compared to those whose levels of the nutrients are low. Selenium is a trace mineral found in small amounts in plant and animal foods, while carotenoids occur in plant foods and include alpha and beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin.
A Stanford University study released last year concluded that men with low blood levels of selenium are four to five times more likely to develop prostate cancer than men with normal levels of the mineral. The study suggested that a safe plasma selenium level should fall between 10.8 and 18.2 mcg/dl. Brazil nuts have a very high selenium level, with tuna, flounder, sole, oysters and turkey providing good levels as well.
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Selenium may stop viruses from mutating and becoming more potent. Now a recent study from Indiana University Cancer Center and Indiana University School of Medicine has explored the theory that selenium activates an important tumor-suppressing gene called p53. Scientists estimate that the p53 gene is mutated in as much as 70% of all cancers. In experiments performed on human lung cancer cells, the Indiana researchers used selenomethionine, the major component of selenium, to treat cells that contained p53 genes, and other cells that were deficient in p53. Results showed conclusively that selenomethionine not only activated the p53 protein, but also protected cells containing p53. Based on these findings, the researchers speculate that selenium therapy may act as a cancer preventive by enhancing the vitality of p53 genes. When the p53 genes function properly, cells are more likely to repair the DNA damage that may promote cancer. The Brazil nut is the undisputed selenium champ, with one ounce containing as much as 840 micrograms (mcg) - well over the government recommended daily intake of 50 mcg. However, Dr. Martin L. Smith, the author of the Indiana study, noted that the average diet probably falls short of 50 mcg per day. Furthermore, Dr. Smith believes that in order to reap the cancer preventive qualities of selenium, intake needs to be around 200 mcg per day. As I mentioned in the December e-Alert, too much selenium can be toxic, but that would require an intake of more than 2,500 mcg per day for an extended period of time. So while the chances of getting a dangerous dose are very slim, the chances of helping prevent and fight cancer with a generous daily intake of selenium appear to be very good. Who knew selenium was such a hot topic? But I'm not surprised really. This naturally occurring mineral with excellent antioxidant properties has been shown to activate a cancer- suppressing gene, fight autoimmune disorders and help increase insulin efficiency. In addition to all this, a colleague of mine reminded me that Jonathan Wright, M.D., speculates in his book, "Maximize your Potency and Vitality that prostate cancer may be a nutritional disease caused by low selenium. In other words, if you can't or don't want to add a quarter ounce of Brazil nuts to your daily diet, you might want to add selenium to your supplement regimen. But you should also be aware that too much selenium can be toxic. By too much, I mean an intake of more than 2,500 mcg per day. So if you currently take a multi-vitamin, check to see if youre already getting some amount of selenium. You may be getting enough, but the chances that you're getting near a dangerous dose are extremely slim. "The highest single food source of selenium (by wa-a-a-y far) is Brazil nuts (something like 840 mcg per ounce!). Next on all the lists I checked showed seafood of some sort: Cod (cooked, dry heat, 3 oz)- 40 mcg; Tuna (canned, 4 ounces)- 80 mcg; Oysters (cooked, 4 ounces)- 80 mcg; Flounder or sole (cooked, 4 ounces)60 mcg. "Part two (does the nutrient bind mercury?) Is pretty well established, or at least there are many studies out there showing that selenium is very important in detoxifying cases of heavy metal poisoning, to include lead,
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cadmium, and mercury. Whether it's actually due to chemical binding with the metal I don't know (or care, as long as it helps detoxify), but it certainly seems to help. In fact, it's well known that a combined deficiency of selenium and vitamin E in dogs with deliberate heavy metal toxicity are subject to sudden death, with associated findings of heart disease. Once the basic dietary changes have been made, Dr. Wright has found that 500 to 600 micrograms of selenium a day is often all you need to minimize, or even eliminate herpes simplex outbreaks. Luckily, Dr. Wright filled me in on another, all-natural skin- protecting option: selenium. But Dr. Wright explained to me that the typical American diet tends to be low in selenium for two reasons. First, some of this trace mineral is lost when grains and other foods are processed. Second, foods grown on the selenium-deficient soils of the Pacific Northwest, parts of the East Coast, and elsewhere in the United States are low in selenium even before they're processed. So taking 50-250 micrograms of selenium a day in supplement form may be the best way to get all the benefits from this valuable nutrient. (But please keep in mind that large doses of supplemental selenium can cause toxicity, so you shouldn't exceed 2500 micrograms a day without medical supervision.) In addition to protecting the skin, selenium also appears to help prevent heart disease and many types of cancer. Adding selenium enhances the effect of vitamin E Selenium and sulforaphane, found in certain foods, have been shown to have 13 times more powerful an effect on the genes that control cancer development than when used individually, as reported in the British journal Carcinogenesis. Sulforaphane can be found in broccoli, sprouts, cabbage and watercress. Selenium is plentiful in brazil nuts, poultry, tuna, eggs, sunflower seeds and mushrooms. So it would be a good idea to have, say, a watercress and tuna salad for lunch. The study was conducted in human cancer cell laboratory cultures -- and researchers are beginning to start human trials.
Serotonin
Serotonin is a natural hormone that transmits nerve impulses. Levels of the hormone are determined by reuptake into the pre-synaptic cell. When levels are too low, SSRIs (as the name suggests) inhibit reuptake, making more serotonin available to do its important work.
Raise Serotonin Naturally to Boost Weight Loss and Mood Serotonin, a neurotransmitter, is well known as a mood enhancer, but did you know that serotonin also helps
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decrease appetite? Scientists have long been aware of this, but they haven't been able to establish exactly how serotonin curbs hunger -- until now. Researchers at UT Southwestern Medical Center in Dallas, Texas, along with other research centers, solved the puzzle when they discovered that serotonin has a two-pronged effect, activating specific neurons that slow appetite... while also blocking others that increase it. STRATEGIES TO BOOST SEROTONIN Published reports suggest that this finding will open the door to new anti-obesity drugs, but I wondered how we might increase serotonin levels naturally, in the hope of decreasing appetite without medication. To find out I contacted naturopathic physician Chris D. Meletis, ND, author of numerous books on health and the executive director of the Institute for Healthy Aging in Carson City, Nevada. He had some suggestions for protecting or increasing serotonin levels: * Stay away from MSG and yellow dye #5 (tartrazine). Dr. Meletis says it is important to avoid all foods with MSG, present in many Chinese food dishes and processed foods, and yellow dye #5, used in cereals, custards, beverages, ice creams and preserves. All foods containing yellow dye #5 must be labeled as such. Both may affect serotonin levels. * Take B vitamins. Vitamin B-6 is one of the compounds the body uses to convert naturally occurring 5-HTP into serotonin. Dr. Meletis advises taking a B complex supplement -- he notes that 5-HTP is also available as an individual supplement, but stresses the importance of using it only under the supervision of a physician. In his view, the B-complex vitamins are far safer. * Go outside for sunshine. Sunshine may indirectly help with serotonin synthesis. * Practice stress-defeaters throughout your day. Since it is believed that stress can reduce serotonin levels, you might take a few minutes for slow, deep breathing, close your eyes for a mini-meditation or get out to the gym for yoga, Pilates or a workout... even in addition to that mid-day walk. * Exercise. Research shows that exercise boosts serotonin in the brain. Many of these strategies are, of course, already familiar to readers of Daily Health News. Once again we find that everything connects to everything else -- and nutrition, exercise and stress reduction are the best tools you can use to improve your health, whether your goal is to feel better, look better or be healthier overall. Serotonin is one factor that relates to all of that... taking good care of yourself boosts serotonin, which helps regulate both mood and appetite. Feeling good and looking good often turn out to be one and the same thing. Source(s): Chris D. Meletis, ND, executive director of the Institute for Healthy Aging, Carson City, Nevada. www.TheIHA.org.
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Serotonin is a natural hormone that transmits nerve impulses. Simply put, when serotonin is functioning correctly in your brain, you have a positive sense of well being. When serotonin is not making the proper connection with brain cells, the result is depression, often accompanied by other health problems such as insomnia and migraine headaches. Prozac and Zoloft are selective serotonin reuptake inhibitors (SSRIs) that prevent serotonin from returning to the nerve cell it originates from. So with SSRIs steering serotonin toward the correct cells, and with omega-3s improving the brain cells' ability to receive serotonin, it's no wonder that both of these studies concluded by encouraging patients with severe depression to continue SSRIs treatments while also taking the supplements necessary to increase levels of omega-3. What is...serotonin? Serotonin is a hormone, also known to chemists as 5hydroxytryptamine. It can be found in the pineal gland, blood platelets, the digestive tract, and the brain. Changes in serotonin levels can have a significant impact on mood and subsequent behavior. Too much serotonin and too little can both cause psychological challenges ranging from depression to the more severe schizophrenia and autism, to antisocial behaviors such as arson and violent crime. This is one reason behind the popularity of SSRI drugs (specific serotonin reuptake inhibitors) that are also commonly called anti-depressants. However, these drugs are increasingly coming under scrutiny for side effects such as violent behavior and increased suicide rates, especially when used in children. For a fairly comprehensive listing of research and media stories about the controversy of SSRI's go to www.drugawareness.org. This is the site of the International Coalition for Drug Awareness.
Serrapeptase
This anti-inflammatory enzyme (extracted from the body of silkworms) was tested by Italian researchers on 20 patients with varicose veins. After 14 days, pain was reduced in 63 percent of the subjects, while more than half reported a reduction in fluid buildup, abnormal skin redness, and nighttime cramps.
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An HSI member named William writes: "What is your opinion of the enzyme SerraZyme?" In my opinion, people with narrowed arteries (atherosclerosis) might do well to talk with their doctors about serrapeptase - the active ingredient of SerraZyme, which is a brand of dietary supplement. Serrapeptase is an enzyme produced in the body of silkworms. Without serrapeptase (which dissolves nonliving tissue) the silkworm wouldn't be able to break down its cocoon and emerge as a moth. But serrapeptase has another appealing quality: It's an effective anti-inflammatory. Combine inflammation reduction with the ability to dissolve non-living tissue (such as arterial plaque) and you have a potent natural agent that may help prevent and treat atherosclerosis as well as other conditions associated with inflammation.
The late Hans Nieper, M.D., was a prominent alternative medicine internist in Hannover, Germany, and a leader in researching serrapeptase as a treatment for arterial plaque. Some years ago, Dr. Nieper began using ultrasound to examine the arteries of his patients who took serrapeptase to reduce plaque. He found that over 12 to 18 months of serrapeptase treatment (combined with magnesium oratate, bromelain, L-carnitine, vitamin B1, and selenium) blockages in hardened arteries were often significantly reduced. Dr. Nieper's files include many cases of patients with restored circulation and mobility: One woman avoided hand amputation, while two elderly men who had been scheduled for heart bypass surgery improved so dramatically that they were able to cancel their surgeries. More than 50 other patients reported positive results while taking the serrapeptase formula over a two-year period. In Europe and Japan, clinical studies have shown that serrapeptase prompts anti-inflammatory activity, antiedemic activity (the lessening of fluid retention), and fibrinolytic activity (the dissolution of protein buildups). In a trial involving 174 patients, Japanese researchers tested serrapeptase's ability to ease post-operative swelling. One day prior to surgery, 88 of the patients received three oral doses of 10 milligrams of serrapeptase. The evening following surgery, they received one dose. Over the next five days, they received three doses per day. The other 86 patients received placebos. The researchers reported that "the degree of swelling in the serrapeptase-treated patients was significantly less than the placebo-treated patients at every point of observation after operation up to the 5th day." None of the patients reported any adverse side effects. Researchers have also tested serrapeptase's ability to ease inflammation disorders such as carpal tunnel syndrome and fluid retention conditions such as varicose veins. At the SMS Medical College in Jaipur, India, researchers tested serrapeptase on 20 patients with carpal tunnel.
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Subjects were instructed to take 10 mg of serrapeptase twice a day for six weeks, and then return for reassessment. Sixty-five percent of the patients showed significant improvements. No adverse side effects were reported. Researchers in Federico, Italy tested serrapeptase on 20 patients with varicose veins. The patients took 10 mg of serrapeptase three times a day for 14 days. The supplement generated good to excellent improvement also in more than 60 percent of the subjects. It reduced pain in 63 percent of cases, fluid buildup in 56 percent, abnormal skin redness in 58 percent, and nighttime cramps in 53 percent. Serrapeptase can be found through many Internet sources and at some health food stores. But because this natural enzyme may impact anticoagulant therapy and other medications, you should consult with your doctor or a healthcare professional before taking serrapeptase.
Serrapeptase is an anti-inflammatory enzyme produced in the body of silkworms and was featured in the e-Alert Under Fire (2/3/05). Researchers have tested serrapeptases ability to ease inflammation disorders such as carpal tunnel syndrome, atherosclerosis and fluid retention conditions such as varicose veins. At the SMS Medical College in Jaipur, India, researchers tested serrapeptase on 20 patients with carpal tunnel. Subjects were instructed to take 10 mg of serrapeptase twice each day for six weeks, and then return for reassessment. Sixty-five percent of the patients showed significant improvements, and no adverse side effects were reported. Serrapeptase can be found through many Internet sources and at health food stores. But this natural enzyme may impact anticoagulant therapy and other medications, so talk to your doctor before taking serrapeptase.
Silicon
The type of water you drink could also have an impact on Alzheimers risk. One study found that drinking silicon-rich mineral water could be a natural way to reduce aluminum levels in people who have Alzheimers disease. Although theres no proof that aluminum causes Alzheimers, theres definitely a link between the two: People with Alzheimers consistently have high levels of aluminum in their blood. In the study, eight out of 10 patients who drank up to 1.5 liters of still mineral water a day for five days experienced a reduction in their aluminum levels. Since silicon is a natural protector against the toxicity of aluminum, investigators attributed the decline in aluminum levels to the high concentrations of silicon available in the water.
Silymarin
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Silymarin improves diabetic blood values An article published online in the journal Phytotherapy Research revealed that silymarin, an extract of the seeds of the milk thistle plant, helped lower blood sugar, glycosylated hemoglobin, and other abnormally elevated blood values in diabetics.
Slippery Elm Bark

Slippery elm bark can be a soothing emollient that eases irritation along the entire digestive tract. It is rich in nutrients and is easy to digest. The plant contains mucilage, a long chain of polysaccharides that makes a slippery substance when its combined with water. The dried bark can be used as an anti-diarrheal and antiinflammatory. It can also soothe an upset stomach as well as a sore throat, or it can be made into a poultice to heal wounds or burns.
Soda
Sugary sodas linked to pancreatic cancer People who drink at least two sugary sodas a week have an increased risk of developing cancer of the pancreas, and researchers suspect the culprit is sugar, a study published Monday shows. Analyses of data collected on 60,524 Singapore Chinese adults showed that people who drank two or more sugar-sweetened soft drinks a week were at greater risk of developing pancreatic cancer compared with individuals who did not, the study published in Cancer Epidemiology, Biomarkers and Prevention says. No link was found between drinking juice and pancreatic cancer, which is one of the most rapidly fatal cancers in adults, with less than five percent of patients surviving five years or more after being diagnosed with the illness.
I admit that there are a few stray cans of soda lurking around my house. We had some on hand for a holiday party we threw back in December and, inevitably, there were a couple of leftovers. Since my husband and I don't drink soda ourselves, I haven't really thought much about them. Until I came across an article the other day that prompted me to toss the leftover cans directly into the garbage rather than putting our guests in harm's way. According to a study by the American Society for Biochemistry and Molecular Biology, sugary drinks like soda may increase the risk of Alzheimer's disease. And that's just the grand finale: They wreak a lot of harmful havoc
Health E-Notes through 12/10 along the way.
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The researchers set out to determine whether beverages that are high in sugar impact Alzheimer's risk when they're included in an otherwise normal diet. They fed one group of mice a 10-percent sugar solution along with their feed, which is roughly the human equivalent of five cans of soda per day (possibly less, as the researchers noted that mice have a faster metabolism than humans). Another group of mice was given plain water with theirs. Over the course of 25 weeks, the mice drinking the sugar water had gained 17 percent more weight than the regular-water mice. They also had higher cholesterol levels and had all developed insulin resistance. And, by the end of the study, the sugar-fed group had much worse memory retention and more than twice as many amyloid plaque deposits in their brains as the plain-water-fed mice. Amyloid plaque deposits are one of the hallmark characteristics of Alzheimer's disease. Granted, Alzheimer's has already been strongly linked to obesity. And the researchers admitted that they can't be absolutely certain if the sugar solution itself caused the memory deficits and quicker, more severe onset of Alzheimer's, or if it was a result of the increased calorie intake and increased weight brought on by the sugar water. But this is one instance where it really doesn't matter which one is the chicken and which is the egg -- the end result is the same either way: increased risk of, as Dr. Wright put it last month, "losing your marbles." Not to mention being fat and unhealthy in the meantime. There's no soda on earth that's worth all that. And it's not just soda you have to watch out for. The mice in the study were fed water laced with sugar, which is all that many so- called "fruit juices" sold in supermarkets amount to anyway. While pure, filtered water is your best bet, I'm not sentencing you to a life of boring beverages. Adding a spritz of lemon, lime, or orange juice adds more flavor than you might imagine. There's also tea and coffee (sweetened with stevia if you like), which are great hot or iced. And for the truly adventurous among you, investing in a juicer to create your own fruit and vegetable juices will leave you with more options than you might know what to do with. Add some sparkling water to your juice creations and you've got "soda" that will blow any commercial brands lurking in your house away -- if you haven't tossed them already.
Soy
A "recovering vegetarian" exposes the dangers of soy Don't fall for the "soy is good for you" baloney the vegetarian community tries to shove down your throat. Here are the facts, plain and simple * Soy damages your thyroid, and leads to hypothyroidism
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* Soy increases your need for vitamin D * Soy blocks the absorption of protein * Soy blocks the absorption of key minerals, such as calcium, magnesium, and iron * Soy is estrogenic and can contribute to early puberty in girls
Soy. Is. Not. Health. Food. Say it with me everyone let me hear it: Soy! Is! Not! Health! Food! Longtime HSI members and e-Alert readers know the truth about soy. But that truth flies under the radar in our popular culture where soy is widely regarded as wholesome and nutritious. In fact, it's neither. According to a report from NutraIngredients-USA, soy ignorance is high. A recent survey of more than 2,000 U.S. adults reaped these results: * More than half say they know very little about soy * Less than 20 percent say they consume soy products every week * More than 30 percent say they consume soy products every month * About one-third say they've never even tried a soy product * Nearly 85 percent say they can name at least one nutritional benefit of soy Don't know much about soy? No problem. You can visit the online Soy Museum (thesoydaily.com) where you'll learn, for instance, that Henry Ford was a pioneer in bringing soy to the West. You can even see a photo of Henry wearing a soy fiber suit. As for the three stats on frequency of soy product consumption, they're all 100 percent wrong. Maybe millions of consumers have never knowingly sought out a soy product, but I can guarantee they've consumed plenty of products that contain soy. Check a few food- packaging labels in your kitchen cabinet. You'll find soybean oil, soy lecithin, soy flour, and soy protein isolate hidden in all kinds of processed foods bread, candy, cereal, cookies, crackers, sausage, canned foods, etc. And those folks who say they can name at least one nutritional benefit of soy I'll bet 90 percent of them mention protein. This has been soy's big selling point for decades: protein without meat. And that's one of the key reasons it's been confused with health food because many vegetarians rely on soy for protein intake. Ironically, these health conscious vegetarians who knock back loads of unfermented soy products are probably doing their health more harm than good.
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In previous e-Alerts, HSI Panelist Allan Spreen, M.D., has noted that the phytates in soy actually impede absorption of protein and four key minerals: calcium, magnesium, iron, and zinc. But the phytates are deactivated when soy is fermented. Dr. Spreen: "Tempeh, miso, soy sauce made by the traditional method (most in the U.S. is not), and a few other forms are the only ones that qualify, and we don't see them much around here." Several years ago, Dr. Spreen gave me a quick education about the truth of soy when he sent me a copy of a groundbreaking article titled "The Ploy of Soy" by Sally Fallon and Mary G Enig, Ph.D., of the Weston A. Price Foundation (a pro-raw dairy group). In just a few paragraphs, Fallon and Enig put the nutritional realities of soy consumption into perspective a perspective you won't find anywhere in the mainstream. Here are a few of the key points they make: * Soybeans contain "antinutrients" that inhibit enzymes needed for protein digestion and amino acid uptake * Soybeans contain hemaglutinin, a substance that promotes the clotting of red blood cells * Soybean hemaglutinin and enzyme inhibitors are deactivated during the fermentation process * Enzyme inhibitors are reduced in bean curd and tofu, but not completely eliminated * When vegetarians substitute dairy products and meat with bean curd and tofu, they may risk mineral deficiencies * Fermented soy products such as miso and tempeh provide nutrients that are easily absorbed Soy intake may also increase kidney stone risk. A 2001 study published in the Journal of Agricultural and Food Chemistry, showed how soybeans, tofu, and commercially processed soy products especially textured soy protein contain extremely high levels of oxalate, a compound that binds with calcium in the kidneys, increasing the risk of kidney stone development. It can't be said often enough: Soy is not health food. For more eye opening details about soy, you can find "The Ploy of Soy" on the Weston A. Price web site: westonaprice.org.
Soy is the other food to be wary of. In the HSI Healthier Talk community forums, a member named Chefgirl notes that soy products can play havoc with hypothyroid patients because the soy isoflavones limit the cells' ability to receive thyroid hormones. Chefgirl writes, "In reality, soy protein is one of the worst things that I could consume, especially on a daily basis. I can't begin to tell you the difference I felt when I stopped eating soy products, just within 2-3 days." What infuriates her is that she consumed soy products for 10 years, "thinking I was eating healthy and being told that was the case."
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Other isoflavone rich foods include legumes, grains and cabbage. Red clover (sometimes used to address menopausal symptoms) is also high in isoflavones. You can find more information about the problems soy causes for hypothyroid patients at the web site for the Weston A. Price foundation (westonaprice.org).
And then there's the soy problem. A few years ago I told you about a study in which researchers found extremely high oxalate contents in soybeans, tofu, and commercially processed soy products. Oxalate is a compound that binds with calcium in the kidneys and can lead to the formation of kidney stones. The American Dietetic Association recommends no more than 10 mg of oxalate per serving. In the study, soy cheese had the lowest amount of oxalate at 16 mg per serving, while textured soy protein contained an astounding 638 mg per serving. Based on these figures, researchers concluded that soy products are unsafe for anyone at risk of developing kidney stones.
Got Soy? You bet you do. Check some labels in your kitchen cabinet. Unless you go out of your way to avoid soy products you'll find soybean oil, soy lecithin, soy flour, and soy protein isolate hidden in all kinds of processed foods sausage, bread, candy, cereala full list could easily fill this entire e-Alert. But are any of these products actually good for you? An HSI member named John writes: "Have heard conflicting reports on soy - ONLY fermented versions Miso, Tempeh, Natto are beneficial or ALL soy based food products are helpful (I would think if the latter is true only Organic based soy products would qualify)." When it comes to soy, don't expect to find much in the way of organic. Most of the soy produced in the U.S. is grown by agri-business giants like Archer Daniels Midland and Monsanto. And well over half of the soy produced in the U.S. is also genetically modified. But John is on the right track with "fermented versions." When it comes to soy, fermented is the only way to go. Dark, fermented soy sauce may offer more antioxidant protection than red wine or vitamin C. In fact, the antioxidants in vitamin C may be far less potent than the antioxidants in soy sauce. Those are the surprising results of a study from researchers at the National University of Singapore (NUS). The NUS team also reports that blood flow might improve by about 50 percent for a few hours immediately following the consumption of fermented soy sauce. In a Reuters report about the study, NUS researcher Barry Halliwell noted that that soy sauce has a preventive aspect that could, "slow down the rate of cardiovascular and neurodegenerative diseases." Sounds pretty impressive. And you can imagine that those who read the Reuters report might be inclined to up their consumption of soy sauce. But if they do, I hope they didn't miss one very important word: fermented.
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Here's HSI Panelist Allan Spreen, M.D., on the issue of soy fermentation: "I am not a fan of today's soy for a large list of reasons (even though the stuff is commonly labeled a 'health food'). The phytates on board block absorption of more than just minerals (proteins are also involved), and are only deactivated with soy that's been fermented. Tofu, textured soy protein and most other forms are anything but. Tempeh, miso, soy sauce made by the traditional method (most in the U.S. is not), and a few other forms are the only ones that qualify, and we don't see them much around here." The Reuters report on the NUS study states: "Soy sauce (US) or soya sauce is a fermented sauce made from soybeans (soya beans), roasted grain, water and salt" Unfortunately, that comment might lead many readers to believe that the soy sauce at their local grocery is the same soy sauce described by NUS researchers. But in most cases it's not. Not even close. In a groundbreaking article about soy titled "The Ploy of Soy," Sally Fallon and Mary G Enig, Ph.D., of the Weston A. Price Foundation (a pro-raw dairy group), put the nutritional realities of soy consumption into perspective a perspective you won't find anywhere in the mainstream. Here are a few of the key points they make: * Soybeans contain "antinutrients" that inhibit enzymes needed for protein digestion and amino acid uptake * Soybeans contain hemaglutinin, a substance that promotes the clotting of red blood cells * Soybean hemaglutinin and enzyme inhibitors are deactivated during the fermentation process * Enzyme inhibitors are reduced in bean curd and tofu, but not completely eliminated * Soybeans are high in phytic acid; an organic acid that impedes the absorption of four key minerals: calcium, magnesium, iron, and zinc * The phytic acid content of soybeans can only be reduced by a long fermentation period * When vegetarians substitute dairy products and meat with bean curd and tofu, they may risk mineral deficiencies * Fermented soy products such as miso and tempeh provide nutrients that are easily absorbed Soy intake may also increase kidney stone risk. A 2001 study published in the Journal of Agricultural and Food Chemistry, showed how soybeans, tofu, and commercially processed soy products especially textured soy protein contain extremely high levels of oxalate, a compound that binds with calcium in the kidneys, increasing the risk of kidney stone development. It can't be said often enough: Soy is not health food. For more eye-opening details about soy, you can read "The Ploy of Soy" on the Weston A. Price web site: westonaprice.org.
Q: What is your opinion on soy? JVW: As with many other things, there's a "good side" and a "bad side" to soy consumption. One thing that makes me somewhat wary of soy is that is has been so heavily promoted, and much of that promotion has been backed by Monsanto, Cargill, and Dupont, all "agribusiness" giants.
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Also, unlike most vegetable foods, soy cannot just be picked and eaten, or even picked, cooked, and eaten. Soy must be specially processed before it can be eaten; otherwise, it can create gastrointestinal symptoms in some people. I'm not saying everyone should immediately stop using any soy products. But given the present debate about the safety of daily soy use, I recommend a degree of caution. Limit your soy consumption to no more than three times weekly until the safety debate is better resolved.
Meta-analysis finds soy protein improves lipids The results of an analysis of 41 randomized controlled trials, published in the September 1, 2006 issue of the American Journal of Cardiology found that supplementing the diet with soy protein significantly lowered triglycerides and total and low-density lipoprotein (LDL) cholesterol, while raising high-density lipoprotein (HDL) cholesterol.
According to an article in Mothering magazine (one of several articles Lou sent), researchers with the Israeli Health Ministry spent about a year assessing a wide variety of soy studies. The research team included more than a dozen nutritionists, pediatricians and oncologists. They announced their findings last summer. The primary conclusions: * Estrogen-like plant hormones (isoflavones) in soy may increase the risk of health problems, including breast cancer and reduced fertility in men * Evidence that soy reduces symptoms of menopause is inconsistent * Soy may slightly reduce cholesterol levels, but no clear link to a reduced risk of heart disease was found Researchers strongly urged minimized consumption of soy foods until further studies are able to demonstrate soys safety. In addition, the Israeli team recommended that soy baby formula should be used only as a last resort in cases where infants cant be breastfed and cows milk cant be given. Another article Lou sent referred to a study that especially concerned him. It was an animal study in which newborn male monkeys were fed a soy formula. Researchers concluded that soy impeded the normal testosterone production that occurs in the first months of life. This week I returned Lous favor when I sent him some additional information about soy. The first item is an oldie that appeared in the March 1999 issue of Natural Health. In that article, author Sally Euclaire Osborne cited a New Zealand study that examined the isoflavone levels in soy formula for babies. The recommended daily intake of the formula was found to be FOUR TIMES the amount capable of changing the reproductive hormones in women.
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The second item brings us up to date with new information just released by the American Heart Association (AHA). In 2000, the AHA recommended soy consumption based on studies that indicated soy had a cholesterollowering effect. But when further research began to contradict those findings, the AHA launched a review of more than 20 soy studies. Results showed that soy protein has no effect on HDL cholesterol, and a very small effect on LDL cholesterol. In addition, researchers concluded that soy does not reduce hot flashes and other menopausal symptoms, nor does it prevent prostate, breast or uterine cancer. In an Associated Press (AP) article that covered the AHA study, several pro-soy doctors and experts weighed in, minimizing the results of these new findings. One clinical nutrition professor told the AP that even though soy isnt a magic bullet it can still be a valuable contributor to a heart-healthy diet. STOP IT ALREADY! Soy is not health food! Normally Id be bucking the mainstream and endorsing an alternative food product that enhanced health. But soy is not on the alternative fringe. Anything but! Thanks to the aggressive marketing efforts of soybean producers such as Monsanto and Archer Daniels Midland, soy has won a mainstream reputation as a nutritional medicine of sorts, even though evidence to the contrary has been steadily mounting for years. If you like soy, try to limit your intake to soy products developed from fermented soy. (HSI Panelist Allan Spreen, M.D., explains the importance of soy fermentation in the e-Alert Adult Swim 4/16/03.) Personally Im afraid of a plant that can be processed into a substitute for everything from tuna fish to chocolate pudding.
HSI Panelist Allan Spreen, M.D., expressed his doubts about soy, saying, "When you take the basic components of the soybean, and then add to that the modern procedures of cultivation and mass production, you have a highly processed food of dubious nutritional value." For instance, by some estimates there may be as many a 12 million acres of soybean crops in the U.S. that are Roundup Ready. What's Roundup Ready? It's a crop that's been genetically modified (GM) to survive a constant saturation with Roundup weed killer. A normal soy plant will die when sprayed with the highly toxic Roundup. But a Roundup Ready soy plant survives Roundup spray, making it possible for farmers to use the herbicide liberally. (The Monsanto Company manufactures Roundup - a billion dollar a year product. And guess who developed Roundup Ready crops? Yep - Monsanto - one of the worldwide leaders in GM crops and foods.) Japan, however, has shunned GM crops for the most part. So what's the difference between a Japanese soy bean and an American soy bean that's been genetically modified and doused with a powerful herbicide? At this point no one knows for sure. But it's easy to imagine that the nutrients in a U.S. soy bean may be compromised, to say the least.
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Soy metabolite could halt male pattern baldness and prostate cancer A study published in the April 2004 issue of the journal Biology of Reproduction, found that a byproduct created in the intestine when the soy isoflavone daidzein is digested has an antiandrogen effect that could stop the progression of male pattern baldness and prostate cancer. The compound, known as equol, works by blocking the androgenic hormone dihydrotestosterone (DHT), known to stimulate prostate growth and scalp hair loss. The researchers administered equol to rats for four to seven days and found a decrease in weight of two areas of the prostate. In a second experiment, equol was given to rats whose testes had been removed, rendering them unable to produce dihydrotestosterone. Injections of DHT stimulated prostate growth, but simultaneous treatment with equol prevented this from occurring. Equol did not influence hormone levels, but prevented DHT from functioning as it normally would by binding to the androgen receptor. Testosterone, estrogen, and dehydroepiandrosterone (DHEA) were not influenced by equol Over the past decade, pharmaceutical agents that inhibit the conversion of testosterone to dihydrotestosterone have been developed, but these drugs have side effects. Equols mechanism of action is different, because if works by preventing the functioning of DHT rather than by blocking its formation. Senior author Robert J. Handa, PhD, of Colorado State Universitys College of Veterinary Medicine, explained, "Directly binding and inactivating DHT without influencing testosterone gives equol the ability to reduce many of the harmful effects of androgens without affecting the beneficial ones." "This molecule is remarkable, stated study coauthor Kenneth Setchell, PhD, of Cincinnati Children's Hospital Medical Center, who first identified equol in humans. He added, These findings are of immense clinical importance because blocking the action of the potent androgen DHT has been one of the holy grails of the pharmaceutical industry as a strategy for treating prostate cancer and other related diseases. This natural metabolite made from soy isoflavones, which are found in high amounts in soybeans, does this very effectively." Soy extract may help prevent colon cancer The May 2004 issue of the Journal of Nutrition (http:// www.nutrition.org/) published the results of a study showing that a substance found in soy helped prevent colon cancer in mice. The compound is soy glucosylceramide, known as soy GlcCer, a type of sphingolipid. Al Merrill, of Georgia Tech University, along with colleagues from Emory University and the Karmanos Cancer Institute, had previously conducted research which found that milk sphingolipids suppress tumor formation in the colon of experimental animals, and their latest research is the first to establish that a plant sphingolipid can do the same. Soy protein improves kidney function in diabetic men The August 1 2004 issue of the Journal of Nutrition published the findings of scientists at the University of Illinois at Urbana-Champaign that adding isolated soy protein to the diet of diabetic men improves kidney function and HDL levels. Kidney disease is a frequent result of type 2 diabetes. The findings confirmed those of research conducted in mice last year. Soy and tea (black and green) have been shown to provide a powerful defense against cancer. Jin-Rong Zhou, PhD, director of the nutrition metabolism laboratory at Beth Israel Deaconess Medical Center in Boston and
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assistant professor of surgery at Harvard Medical School, observed that people in Asia, a population that consumes soy and tea in large quantities, had very low rates of prostate and breast cancers. An animal study on mice that were injected with prostate cancer cells while on a tea and soy regimen, found that tumor development, metastases (cancer spread) and tumor weight were all inhibited. Follow-up studies will be done to see which components of the soy and tea had this effect. However, Dr. Zhou recommends that people add this combination to their diets now because the results were significant, even though the study was done in animals. The soy can be in any form, even soy powder. Soy contains phytates that block absorption of proteins and minerals, such as calcium. So how could the Shanghai women who consumed the most soy foods have the lowest risk of fractures when they werent absorbing calcium adequately? Answer: fermentation. In the e-Alert Adult Swim HSI Panelist Allan Spreen, M.D., explained that the phytates in soy are deactivated when soy is fermented. When soy sauce, tempeh and miso are made by the traditional method (which calls for fermentation), the phytates are neutralized, allowing the proper absorption of nutrients. Fermented soy foods are the norm in Asia, but not in the West. So in a typical cohort of 24,000 U.S. women (in, say, Akron, OH), those who had the greatest soy intake from U.S. produced soy sauce, tofu or soy milk, would almost certainly not enjoy any reduction in fracture risk. In fact, they might very well be at greater risk. And to make matters worse, they might also have a higher risk of developing kidney stones. In an e-Alert I sent you in 2001, I told you about a study that identified a potential link between soy consumption and kidney stones. That research, published in the Journal of Agricultural and Food Chemistry, showed how soybeans, tofu, and commercially processed soy products contain an extremely high amount of oxalate, a compound that binds with calcium in the kidneys, increasing the risk of kidney stone development. For a much broader overview of the health hazards of soy, Dr. Spreen recommends what he calls a somewhat scary article titled The Ploy of Soy by Sally Fallon and Mary G. Enig, Ph.D., published online at westonaprice.org. Its important to note that the Weston A. Price Foundation is a pro-raw dairy group. Still, this article and others that appear in the Soy Alert! section of their web site clearly demonstrate that soy as we know it here in the U.S. is a far cry from health food. Soy is not a health food, soy is not a panacea and soy has not even been proven safe, Dr. Daniel told me. Its a triumph of marketing over real science. According to Dr. Daniel, the soy we are being sold in todays US market is a far cry from the soy eaten in Asian diets. The type of food Asians eat is very different from whats appearing on the American table, she said. While Asians do indeed eat small amounts of old-fashioned whole soy, they do not consume processed products made with soy protein isolate, texturized vegetable protein and soy oil. They rarely if ever consume soy shakes, energy bars, soy milk, soy burgers and other newly invented foods that use processed soy rather than the real deal.
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THE PROBLEMS WITH SOY According to Dr. Daniel -- and to the growing number of soy detractors -- there are several other problems with soy... First, its not a particularly good source of protein. Soy is very low in an essential amino acid called methionine, without which it cant be fully digested and utilized by the system, said Dr. Daniel. It consistently scores low on almost all protein ratings except one, the protein digestibility corrected amino acid score (PDCAAS), which was set up as almost an affirmative action rating system to make soy look better than it is. (See Daily Health News, October 10, 2005, for protein rating systems and the poor performance of soy.) Second, soy contains phytates. Phytates are compounds found in beans, grains and seeds that bind toxic metals such as cadmium (a good thing), but also bind with minerals such as iron, zinc, calcium and magnesium, preventing their absorption (a bad thing). Phytates can cause iron deficiencies, leading to fatigue, lethargy, poor athletic performance and a weakened immune system. Iron deficiencies also can affect the thyroid, which in turn leads to weight gain. Soy also contains protease inhibitors, compounds that inhibit important enzymes, such as trypsin, which are needed to digest protein. Protease inhibitors are the reason that soy protein, in all forms, is notoriously hard to digest and can badly stress the pancreas. The commonly held notion that low levels of these protease inhibitors pose no threat to human health is simply untrue, said Dr. Daniel. Protease inhibitors have been linked to malnutrition and pancreatic disease. While its widely believed that cooking destroys them, it does not eliminate them completely. Finally, theres the issue of phytoestrogens, which are plant estrogens found in soybeans. Phytoestrogens exert estrogenic effects directly and indirectly throughout the body. When eaten in sufficiently large quantities, they can interfere with the production of thyroid hormones, disrupt menstrual cycles, contribute to infertility, even interfere with testosterone production in men, reducing their sex drive, Dr. Daniel told me. She concedes that soy sometimes reduces hot flashes but warns that the possible benefit is outweighed by proven risks to the thyroid, already a vulnerable gland for menopausal women, most often causing weight gain, fatigue and brain fog. Due to dangerous risks to ovarian hormone production, these phytoestrogen products derived from soy should not be used over the long run to treat PMS or symptoms of menopause. SOY AND CANCER As for the claim that soy prevents cancer, soy estrogens are listed as carcinogens in some chemistry textbooks. Dr. Daniel believes that compounds in soy may indeed have valid pharmaceutical uses in cancer treatment, but thats not the same as saying we should eat a lot of soy foods. According to Dr. Daniel, numerous studies actually show that soy can contribute to, cause and accelerate the growth of cancer. Most alarmingly, she told me, parents who feed their infants soy formula are unwittingly giving them the
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hormonal equivalent of three to five birth control pills a day, potentially interfering with brain and reproductive system development. The British Dietetic Association, Swiss Federal Health Service and other health authorities have warned parents and pediatricians against the use of soy formula, but in America, 25% of the bottle-fed market uses soy formula... and this number is growing. Although most researchers are more moderate, believing that one or two portions of a good soy protein a day are probably fine, more and more nutritionists share Dr. Daniels thinking. Theres no problem eating traditionally fermented products like miso in moderation, and even a little tofu once in a while, she told me, but for people who want protein shakes, whey is a much better choice. The problem isnt the moderate consumption of soy -- it is the enthusiastic view of it as a perfect protein option for those looking to reduce their consumption of red meat and dairy products. The answer? Moderation. Almonds anyone
Spices
Parsley, sage, rosemary and thyme... Sure, you know how the old Simon and Garfunkel song goes. But did you know that all four of those spices have some very healthy qualities too? Parsley freshens the breath and improves bladder function, sage supports short-term memory, and rosemary and thyme are two of seven "super spices" because they contain unusually high levels of antioxidants. So in addition to rosemary and thyme, S&G could have made their song an antioxidant powerhouse by adding cinnamon, ginger, red pepper, curry, and oregano. Although, good luck coming up with a rhyme for "oregano." As hard as finding that rhyme might be (even for Paul Simon), it's quite a bit harder to provide scientific proof that spices like oregano provide genuine health benefits. That's where the staff of the McCormick Science Institute (MSI) begins their work every day. McCormick, of course, has been the big dog in the world of commercial spice production for well over 100 years. They also happen to be located here, in suburban Baltimore. A recent Baltimore Sun article examined three surprising successes that have come out of university research funded by MSI: * Rosemary extract, added to ground beef, reduces cancer-causing compounds created when meat is cooked at high temperature (Kansas State University)
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* A hamburger prepared with antioxidant spices (oregano, rosemary, cumin, and paprika) reduced blood levels of oxidized fats (University of California) * Post-exercise muscle pain can be reduced when two grams of ginger are consumed daily (University of Georgia) But these are just a small sampling of the studies MSI has pursued. The MSI website (mccormickscienceinstitute.com) offers further details on a number of different research projects. * A leading nutritionist evaluated the existing evidence that shows cinnamon may lower blood sugar and insulin levels, while also providing anti-inflammatory and antioxidant effects * A case study from the University of Toronto showed a link between intake of capsaicin (a component of chili peppers) and a delay of PSA progression in a patient with prostate cancer * When a European team from Italy and Poland examined curcumin (a phytochemical that gives curry its pungent flavor), they concluded: "Curcumin can counteract the pro-inflammatory state which is believed to participate in many age-related diseases." Most of these studies are unique in that they specifically assess the value of spices as used in food preparation rather than supplement form. When the Sun asked a Johns Hopkins professor to assess one of the studies, he gave it high marks and called it "real- life food as medicine." Unlike medicine, however, the side effects are delicious.
Saffron could save your sight It is one of the world's most valuable spices. Patiently collected flower by flower, the deep red stamens of the saffron crocus can fetch up to Pounds 500 per pound, writes Anastasia Stephens. But now there is more reason than ever to covet it. A study at Sydney University and the University of L'Aquila in Italy has found that when eaten, saffron may protect eyes from UV damage and slow the progress of diseases such as macular degeneration, a leading cause of blindness. In macular degeneration, the cells in the retina at the back of the eye, which are responsible for clear vision, begin to die. But when patients with macular degeneration taking part in the study began eating a diet containing saffron, these cells began to recover.
Spice Cures Ann Kulze, MD
Health E-Notes through 12/10 Just Wellness, LLC
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S pices and herbs not only boost the flavor of your food, they also boost your health. Powerful plant compounds known as phytochemicals are found in high concentrations in many spices and herbs. Phytochemicals help fight heart disease, cancer, Alzheimers, type 2 diabetes, arthritis and other diseases. Here are the seasonings to add liberally to your food as often as possible. Unless otherwise noted, fresh herbs and spices offer a higher concentration of phytochemicals, but dried still are powerful. SUPER SPICES The following spices have been shown to be particularly beneficial to our health... Cinnamon. Cinnamon has an almost medicinal power. Recent studies have shown that cinnamon enhances the metabolism of glucose and cholesterol and thus may provide protection from type 2 diabetes and cardiovascular disease. A study reported in Diabetes Care highlighted cinnamons favorable impact on the blood fat levels of people with type 2 diabetes. After eating one to six grams (about one-quarter to one-and-one-quarter teaspoons) of cinnamon daily for 40 days, overall levels of unhealthy blood fats dropped significantly -- up to 26% for total cholesterol and 30% for triglycerides (a type of blood fat). Even healthy people can benefit from cinnamons impact on blood sugar, according to a study in The American Journal of Clinical Nutrition. Adding cinnamon to rice pudding significantly decreased the test subjects normal, post-dessert elevations of blood sugar. Interestingly, at least some of this effect was related to the spices ability to delay how quickly food leaves the stomach and enters the intestines. In this regard, cinnamon also may be helpful in reducing appetite and hastening weight loss by enhancing satiety (the feeling of fullness). Suggested uses: Cinnamon can be added to oatmeal, cereal and yogurt... coffee and tea... pumpkin and apple dishes... and to rice and beans for an Indian touch. Turmeric. Curcumin (turmerics active ingredient) is one of the most potent, naturally occurring antiinflammatory agents ever identified, and thus may be one of the best all-round spices for disease protection and antiaging. Inflammation plays a central role in most chronic diseases. Turmeric also can be considered brain health food. Research studies on mice demonstrate turmerics ability to reduce the buildup of plaque in the brain that is associated with Alzheimers and cognitive decline. Laboratory research has shown that turmeric also has potent anticancer properties. Suggested uses: Add turmeric to your favorite bean, poultry, seafood, tofu and rice dishes, as well as to soups and stews. Turmeric often is used in classic Indian dishes, such as curries.
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MORE HEALTH HELPERS Cilantro. Cilantro is high in the vitamins A and K and beta-carotene, and like any dark, leafy green, it is full of beneficial phytochemicals, including a natural antibiotic called dodecenal. In a University of California, Berkeley, laboratory study, dodecenal killed the bacteria Salmonella more effectively than a powerful prescription antibiotic. Suggested uses: Add fresh, chopped cilantro to salsa, guacamole, omelets, salads, soups and stews. Ginger. Ginger is an anti-inflammatory superstar. It suppresses the action of inflammatory cytokines and chemokines. For people plagued with motion sickness or morning sickness or experiencing postoperative nausea and vomiting, ginger -- fresh or dried -- has proved to be an effective and safe option. The phytochemicals in ginger also are valuable for boosting immunity, especially to combat viral infections. Suggested uses: Dried powdered ginger is even more potent than fresh. Add it to sauces and salad dressings, or sprinkle it on salad, poultry or seafood. You also can add a thumbnail-size piece of raw ginger to hot tea. Ginger is delicious in its candied form, and pickled ginger is perfect with sushi. Parsley. One tablespoon of fresh parsley provides more than half of the daily recommended value of vitamin K. Its also rich in vitamin A, lutein and zeaxanthin (which promote eye health) and provides natures most concentrated source of flavonoids, plant pigments that provide health benefits. Parsley is among those plants that may be particularly useful for combatting cancer, allergies and heart disease. Suggested uses: Add fresh chopped parsley to salads, pasta and rice dishes, soups and stews. Parsley is a main ingredient in the Mediterranean cracked-wheat dish tabouli. Rosemary. This savory herb contains phytochemicals that can reduce the formation of cancer-causing compounds known as heterocyclic amines (HCAs). HCAs can form when the proteins in meat are heated to high temperatures. Preliminary research also indicates that rosemary may enhance insulin sensitivity, improving the action and efficiency of insulin in the body, supporting healthy metabolism and slowing the aging process. It turns out that Shakespeares Ophelia wasnt all that far off when she said that rosemary is for remembrance. According to a study in Journal of Neurochemistry, rosemary contains the compound carnosic acid (CA), which helps protect the brain. Suggested uses: I always add one teaspoon of dried rosemary, or a tablespoon or two of fresh, to a pound of ground meat before grilling burgers. Rosemary also is good in lamb and potato dishes, soups and stews. Surprising Ways a Chiropractor Can Help You Karen Erickson, DC
Health E-Notes through 12/10 American Chiropractic Association
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Some like it hot and spicy. And new evidence shows that one spice in particular might help keep mental processes sharp. The spice is curry, which contains curcumin, a yellow pigment that gives curry its color and flavor. Studies have shown that the antioxidant and anti-inflammatory properties of curcumin may help break up amyloid plaques in the brain that contribute to Alzheimer's disease. Alzheimer's rates in India - where curry is widely consumed are among the lowest in the world. In a new study from the National University of Singapore, researchers recruited more than 1,000 subjects who completed food frequency questionnaires and then participated in a cognitive function test. Subjects who ate curry never or rarely generally scored lower on the test than subjects who ate curry frequently or occasionally. Lead researcher Tze-Pin Ng plans to test the results in a clinical trial that will examine the effects of curcumin on cognitive function, compared to a placebo.
You could probably use a little spice in your life. Researchers at the U.S. Department of Agriculture measured the phenolic content and antioxidant activity of 27 culinary herbs and 12 medicinal herbs under laboratory conditions. The medicinal herbs faired well; familiar names like periwinkle, gingko biloba, garden sage, St. Johns Wort, valerian, and sweet Annie all showed significant antioxidant content. But the fresh culinary herbs blew them away. Oregano was found to have 42 times more antioxidants than apples, 30 times more than potatoes, 12 times more than oranges, and 4 times more than blueberries! That means that one tablespoon of fresh oregano has the same free-radical fighting power as one medium-sized apple. Overall, oregano had 3 to 20 times more antioxidant content than the other herbs tested. The other good herb antioxidant sources included dill, thyme, rosemary, and peppermint all ranked high. But the dried herbs didnt quite cut it. According to the studys authors, fresh herbs are the best choice, as some of the antioxidant concentration is lost in processing.
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SSKI
Q: I have read that SSKI can be used to dissolve cysts. Can it be used to dissolve lipomas also, since they are fatty tissue? JVW: No, SSKI, a saturated solution of potassium iodide, will not work on lipomas or cysts that are filled with anything other than sebaceous (meaning semi-liquid, semi-solid, and oily) material. Lipomas are common, benign, soft-tissue tumors made up of solid fats. Although they can develop in any fatty tissues, most occur on the thigh, trunk, or shoulder. They commonly appear as slow-growing soft swellings and require no treatment.
Q: My uncle, who recently passed away at age 92, believed in adding a few drops of Lugol's solution to a glass of milk every day to cleanse the system, and advised me to do the same. I am now 88 years of age and still healthy, so I think he was on to something. My uncle was also a doctor, and he kept up my supply of Lugol's all these years. After he passed, I learned that I need a prescription -- and my doctor seemed a little hesitant when I asked for one. After reading one of your columns, I started wondering if the SSKI iodide you write about is the same as the Lugol's solution I have been taking all these years -- and if it might be easier to come by? JVW: Lugol's solution and SSKI are similar, although Lugol's is a slightly stronger concentration. Most traditional doctors only think of giving Lugol's to cancer patients who are on radiation therapy -- they have no idea of the many other benefits (for more information on these benefits, refer to the article about SSKI in the November 2002 issue of Nutrition & Healing).
Stevia
For years, Dr. Wright and most of his colleagues in the natural medicine field have been recommending stevia as a good alternative to refined sugar and artificial sweeteners. But as it turns out, stevia may be much more than a sugar substitute. In fact, it has something going for it that none of the other sweeteners do: Stevia is actually good for you. A recent study published in the Journal of Agricultural and Food Chemistry found that extracts from the South American plant used to create stevia products have an abundance of antioxidants. The researchers say that these antioxidants could protect DNA from damage caused by substances called hydroxide radicals. This, of course, is in stark contrast to sugar, which, as Dr. Wright has mentioned numerous times over the years, actually impairs your immune system and leaves you vulnerable to all sorts of infections and health problems. Not to mention the drastic difference between stevia's health benefits and the potential dangers of artificial sweeteners, which have been linked to cancer in numerous studies.
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So if you haven't made the switch, this new study makes it apparent that it's time you did. But while it's readily available in natural food stores, switching to stevia does take some getting used to. For one thing, it's actually 300 times sweeter than regular sugar, so adjusting how much you add to your morning cup of coffee is usually a trial-and-error process that may end with a few sacrificial pots being dumped down the drain. Stevia can also have a bit of an aftertaste, although new manufacturing processes has limited that, and most people who make the transition say they get used to it pretty quickly.
Q: I know that you recommend stevia as an alternative to both sugar and artificial sweeteners -- but I have heard that it might not be safe, especially for males. Why such conflicting stories? JVW: Numerous studies have been done on stevia, most in Japan, and none have ever turned up anything worrisome. Natives from many countries have used this herb as a natural sweetener and yet they continue to reproduce normally, grow to average heights and weights, and even enjoy lower rates of cancer than we do in this country. Still, the FDA is sticking to its story, which is that not enough testing has been done on stevia to warrant its approval. Meanwhile, sucralose, better known as Splenda, has been approved and mass marketed, and no studies have been done to investigate its effects on humans. You may hear lots of things, but it's best to stick with the facts. And right now, the facts all point to stevia's safety. It's just the money trail that goes in a different direction.
Stevia is an all-natural herb that has an intensely sweet flavor, but does not negatively affect blood glucose levels the way that refined sugar does.
Sugar
I'm sure this next one will scare the addiction right out of you wrinkles. You may or may not know that collagen is your skin's major structural protein, and it's what's responsible for keeping your skin looking young and healthy. But when you fill your body with sugar, it serves a double whammy again your collagen. When you eat sugar, you develop AGEs (advanced glycation end products). AGEs damage your collagen and elastin, making your skin less "springy." They also take type III collagen (the longest-lasting and most stable form) and turn it into type I collagen (the more fragile form).
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Obviously the best thing you can do for your body (both inside and out) is to cut sugar completely. But since it's nearly impossible these days, you could also try supplementing with vitamins B1 and B6. Both are AGE inhibitors.
Q: I always thought sugar was bad for you, but I've heard some interesting things about sugar cane extract lately that seem to imply that it might actually be good for you. Could this possibly be true? JVW: Sugar is indeed bad for you when it is processed and refined. Basically, anything ending in "ose" on an ingredient label -- including sucrose, fructose, and glucose (as well as their cousin, corn syrup) -- has had its natural goodness removed, leaving a product that severely inhibits the immune system and compromises the body in many ways. That being said, it is true that not all sugars are bad for you. In fact, some can be extremely helpful. For example, a sugar cane extract called policosanol is an excellent alternative to cholesterol-lowering statin drugs. It also appears to be effective at lowering triglyceride levels. Another sugar cane extract that does the body good is D-mannose, which is naturally found in cranberry juice and is often used to treat E.coli, the common cause of most bladder infections. The E.coli bacteria stick to the D-mannose instead of sticking to your bladder walls, which allows your body to eliminate them during urination. This process appears to be a common job that simple sugars perform, making them beneficial for eliminating all sorts of bacteria from your system. Xylitol is also on the list of helpful simple sugars. One of my colleagues reports a 93 percent reduction in ear and sinus infections in his patients who use an intranasal spray made from xylitol. In another form, xylitol can actually prevent tooth decay, and some manufacturers have even added it to breath mints and chewing gum. Then there are polysaccharides, which are simple sugars that combine in metabolic "chains" and cause immune cells to be more active and vigilant against bacteria and other germs. Echinacea, a well-known immuneboosting herb, is a rich source of polysaccharides. There is actually an entire field of study, called "glycobiology," based on examining these and other simple sugars in order to better understand their bacteria-fighting and other health-preserving potential. Many of the sugars I've mentioned here are readily available at natural food stores, or through a compounding pharmacist.
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A polysaccharide is a type of carbohydrate that consists of a number of sugar molecules that are bound together.
Sulforaphane
Almost 5 years ago HSI first reported on research being done at the Johns Hopkins University School of Medicine that showed how the natural compound called sulforaphane (found in cruciferous vegetables such as cabbage and Brussels sprouts, but especially broccoli) acts as a cancer-preventive agent. Researchers at the University of Illinois at Chicago reported on a recent test that shows how a new synthetic compound they developed called oxomate - designed to work like sulforaphane - may be an effective tool in fighting breast cancer.
Supplements
When dark spots develop in supplement capsules, you know that can't be good. But this is a common problem when supplements are exposed to one or more of the three thieves of potency: temperature, humidity, and light. Fortunately, there's an easy step you can take to control those thieves. And you'll not only avoid dark spots, you'll also be sure to get the very highest potency out of your daily supplements. The one place in the home that's specifically designed to store medicines--namely, the medicine cabinet--turns out to be the worst place to store drugs and supplements. Humidity is the primary culprit. After a shower, your bathroom is as damp and muggy as Miami after a good hard July rain. And because humidity like that can be penetrating, Perdue University researchers conducted an experiment to see how vitamin C holds up under various temperature and relative humidity conditions. The quick answer: Not so good. High temperature and humidity (especially humidity) had significant effects on degradation of vitamin C supplements. And needless to say, with cold and flu season upon us, you want to get every bit of the potency from your daily C. The Perdue team writes: "This research highlights the importance of considering phase transformations when constructing shelf life models and maintaining vitamin C in the solid state for enhanced stability." That's a scientist's way of saying, "Get the supps out of the bathroom--now!"
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More specifically, it's the water soluble vitamins that degrade when exposed to bathroom humidity. Here are the eight water-soluble: * Vitamin C * Vitamin B1 * Vitamin B2 * Vitamin B6 * Vitamin B12 * Niacin * Folate / Folic acid * Pantothenic acid Of course, a good multivitamin will contain all or most of those vitamins, so the multis have to leave the bathroom too, as do any pills in capsule form because they all contain powders. So...where do you go after the bathroom? The kitchen may seem like a logical choice because most supplements are taken with food, and that's where the food is. But kitchen temperatures and humidity are often just as intense as they are in the bathroom. The Perdue team suggests the bedroom is probably the best spot. And for some bedrooms that might be true. But even there you'll get temperature swings. And if you use a humidifier, well...humidity follows. My vote for best place to store and protect the potency of your supplements might seem a little bit odd, but hear me out... If your linen closet isn't in the bathroom, that's the one spot in your home that probably maintains the lowest humidity and most even temperature year-round. And linen closets are dark, which is a plus because light is the third thief of supplement potency. And there's one more benefit. Sometimes--let's face it, it happens--visitors to your home might be tempted to take a peek in the medicine cabinet when they use the bathroom. But what happens in the linen closet stays in the linen closet.
Q: I notice that many of your articles refer to vitamin and mineral injections. Does that mean oral vitamins don't work as well? Dr. Wright: Oral supplements certainly help your overall health, however, progress is often much slower than it is with intravenous nutrients. There are several reasons why. Even when digestion is optimal, as it usually is in a young person, no nutrient is 100 percent digested and then
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assimilated. The "food" your body assimilates most efficiently is, unfortunately, the worst one for you -- refined sugar. But most nutrients, especially minerals, are assimilated at less than 40-50 percent efficiency. Quite often, you only assimilate 20 percent or less of the essential nutrients from what you eat. And this is if your digestion is operating completely up to par. In most cases, digestion isn't optimal, which further compounds the problem of absorbing or assimilating nutrients from your food. As we all get older, the efficiency of digestion and assimilation almost always declines, as does our vision, hearing, strength, and many other functions. This happens even when there aren't any specific digestive or absorptive defects, and, of course, it's aggravated by specific conditions such as low stomach acid (hypochlorhydria), weak pancreatic digestive function, low or absent (because of surgery) gallbladder function, and other digestive/absorptive defects. Not only is your own stomach working against you, but the foods you're putting in it probably aren't helping much either. Even if you avoid packaged, processed foods, the things you do eat may not be as nutritious as they should be. Unless most of your diet is organically grown, the nutrient content of nearly any food you eat is considerably less than it was for the same food a century or more ago. For example, in the 1960s, the United States Department of Agriculture (USDA) published a map showing that in 37 of the 50 (U.S.) states, agricultural soils were deficient in zinc. This is still the case for the large majority of all minerals. It takes years -- even decades -- of organic farming to restore both the quantity and availability of the entire range of nutrient minerals to optimal levels. And on top of all that, hidden food allergies, sensitivities, and intolerances, estimated to affect over half of us, also interfere with nutrient assimilation to variable degrees. So all of these factors are standing in the way of you absorbing -- either from foods or supplements -- all the nutrients your body needs to be healthy and disease-free. But when nutrients are injected intravenously or intramuscularly, they bypass those roadblocks and go straight into your blood stream where they can be delivered immediately to the areas that need them. While it's true that some of them are promptly excreted again by the kidneys and liver, your body knows what it's doing, so if it really needs one or several of the supplemental nutrients, it will "hang on" to a larger proportion.
Nutritional Supplements -- Special Cautions and Dosages for Seniors Alan H. Pressman, DC, PhD, CCN M any older adults regularly take vitamins, minerals and other dietary supplements. But just because something is "natural" or "drug free" doesnt mean that its always safe. As a senior, if you take any sort of supplement, you need to be aware of the risks and be sure to take the right dose. YOUR DAILY MULTIVITAMIN
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Most doctors agree that taking a daily multivitamin with minerals is good insurance against those times when you cant eat as well as you should. Doctors often also recommend daily multis to people older than age 50 because the ability to absorb some nutrients in food, such as the B vitamins, declines as people get older. Your doctor may also recommend specific B vitamins, such as B-12, in addition to a multivitamin, if he/she thinks you need it. Check for a good brand on Consumerlab.com or ask your pharmacist. Also look for a formulation designed for the nutritional needs of older adults. These multis generally contain the same amounts of vitamins A, C, D, E and K as those formulated for younger adults, but may contain higher amounts of the B vitamins. Multis made for seniors may also contain some ingredients that are helpful for older adults, such as lutein and zeaxanthin (they can help prevent sight-robbing age-related macular degeneration) and lycopene (which may be helpful for preventing prostate cancer). Important: Your multivitamin should not contain iron. Even without taking supplements, older adults can start to build up higher than normal levels of iron in their bodies. This isnt an issue for most people. But, if you have the hereditary disease hemochromatosis (iron overload disease), iron builds up in the body to dangerously high levels. You may not find that you have this disease until you start to exhibit serious symptoms, such as liver problems or diabetes, because there is no direct test for it. Bottom line: Take an iron supplement only if your doctor tells you to for some specific reason. Dosage: Doubling up on your daily multivitamin probably wont hurt -- but it probably wont give you any extra benefit. Get more of the vitamins and minerals that are in your daily supplement, as well as extra fiber, antioxidants and other valuable nutrients, by adding more whole grains, fresh fruits and vegetables to your diet. CALCIUM Most daily multivitamin supplements contain from 100 milligrams (mg) to 300 mg of calcium -- considerably less than the recommended daily intake of 1,200 mg for men and women older than age 50. If you cant get the additional calcium from your diet (dairy products, sardines and spinach are good sources), consider taking calcium and vitamins D and K -- all nutrients you need to maintain strong bones. One good choice: Viactiv, which combines all three nutrients. Interactions caution: If youre taking a cycline antibiotic (tetracycline, doxycycline or another) or the antibiotic ciprofloxacin (Cipro), skip the calcium supplements until you finish the course of antibiotics -- calcium blocks your absorption of the drug. You can continue taking a daily multivitamin while on a course of antibiotics, but take the drug and the multi several hours apart. Dosage: 1,000 to 1,500 mg a day of calcium is safe for most people. More than that can cause constipation and could interfere with prescription medications. Calcium in the form of calcium carbonate is effective -- and inexpensive. When taking calcium, take a total of 500 mg of magnesium daily for proper calcium absorption. And, be sure to get the recommended dietary allowance of vitamin D (400 IU) and the daily adequate intake of vitamin K (90 mcg for women, 120 mcg for men).
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HERB CAUTIONS Herbal supplements should be used with caution at any age, but there are some herbs that can be especially dangerous for older adults... St. Johns wort. Also called hypericum, this herb is usually taken at a dosage of 900 mg to 1,800 mg daily, and can help mild depression. Problem: It can interact badly with a number of drugs commonly prescribed for older adults, including blood thinners and medications for depression, epilepsy, Parkinsons disease, heart disease -- even heartburn. What to do: Because the list of drugs that interact with St. Johns wort keeps growing, dont take it if you take any prescription drug. If you think you might benefit from treatment for depression, ask your doctor what will be best for you to take. Ginkgo biloba can help age-related memory problems by improving blood flow to the brain. Beware: Ginkgo biloba is a mild blood thinner. Dont use it at all if you take a prescription blood thinner, such as warfarin (Coumadin). If you take a daily low-dose aspirin, you can use ginkgo, but take it 12 hours apart from the aspirin. If you take a daily regular-dose aspirin, ask your doctor about taking ginkgo. Dosage: All reputable brands are standardized to contain 24% of flavonoids (chemical compounds with antioxidant properties). The usual dose is 60 mg, taken one to three times a day. Take with meals to avoid stomach upset. Ginseng. Ginseng is an adaptogen, a naturally occurring substance found in plants that helps strengthen your bodys ability to handle stress and fight off illness. Ginseng is especially helpful as you grow older. Studies have shown that ginseng can improve thinking and learning. Side effects: Ginseng can lower blood sugar, which could be a problem if you have diabetes. Ginseng also can cause headaches -- stop taking it if that happens. Quality caution: Be sure to use only American ginseng root (Panax quinquefolius), which is the species that has been most thoroughly studied and is believed by herbal practitioners to be most effective, and select a product from a well-known, brand-name manufacturer. Dosage: Ginseng is traditionally made into a tea -- have no more than one cup a day. If you prefer capsules, stick to no more than 100 mg a day. Start with a low dose -- half a cup of tea or 50 mg in capsule form. If you dont notice any negative effects, such as itching, skin rash, diarrhea or insomnia, gradually increase the daily dose to one full cup or 100 mg over a weeks time. Saw palmetto helps relieve symptoms of benign prostatic hyperplasia (BPH), also called enlarged prostate.
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Check with your doctor to be sure that your symptoms (frequent urination or difficulty urinating) arent caused by something more serious. Interaction cautions: Do not take saw palmetto if youre taking any prescription drug to relieve the symptoms of BPH, such as finasteride (Proscar) or tamsulosin (Flomax). Saw palmetto lowers levels of testosterone, as do the drugs, and levels may get lowered too much. Dont use saw palmetto if you take a blood-thinning drug such as warfarin. Quality caution: Saw palmetto products vary in quality, so look for a product from a well-known manufacturer. Dosage: 320 mg daily.
Longer telomeres associated with multivitamin use A study conducted by researchers at the National Institutes of Health has provided the first epidemiologic evidence that the use of multivitamins by women is associated with longer telomeres: the protective caps at the ends of chromosomes that shorten with the aging of a cell. The study was reported online on March 11, 2009 in the American Journal of Clinical Nutrition. Telomere length has been proposed as a marker of biological aging. Shorter telomeres have been linked with higher mortality within a given period of time and an increased risk of some chronic diseases. For the current research, Honglei Chen and colleagues evaluated 586 participants aged 35 to 74 in the Sister Study, an ongoing prospective cohort of healthy sisters of breast cancer patients. Dietary questionnaires completed upon enrollment collected information concerning food and nutritional supplement intake. Stored blood samples were analyzed for leukocyte (white blood cell) DNA telomere length.
Studies are only half the story Q: I know I can't believe everything I read or see on the news, but I do get concerned when the reports against herbal supplements seem to have so much clinical research behind them. Doesn't that research prove the negative claims? Dr. Wright: Not necessarily. I checked in with my friend and regular Nutrition & Healing columnist Kerry Bone to get his take on all the negative hype on herbal supplements. Here's what Kerry had to say: Kerry Bone: The media has been on a search-and-destroy mission lately for any natural substance that threatens to actually help people feel better at a fraction of the cost (not to mention risk) of prescription drugs. But here's a secret the health reporter on the six o'clock news isn't going to tell you: Most of those clinical studies "implicating" herbal extracts as dangerous substances are completely worthless. That's because most of
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them are in vitro studies, meaning that the substances are combined in test tubes. The phytochemicals in the extract are very strong, and they're applied to and absorbed directly by the cells exposed to them in the test tube. But what happens in the body when someone takes an herb orally is quite different: Some of those phytochemicals are absorbed, but most of them are too large to "squeeze through" the intestinal barrier. Others are broken down by stomach acid or your bowel flora. Those are all factors you just can't duplicate in test tubes. The bottom line here is that test tube research on herbal extracts is fraught with difficulties. Basically, just be sure to get all the facts before buying into any of the hype -- positive or negative.
Q: My daughter is about to have her first child and plans on breast feeding. She's always been very interested in natural health and has taken supplements for years. I'm just wondering if she should take them while she's nursing. Any information you can offer is most appreciated! Dr. Wright: Nursing or soon-to-be-nursing mothers should certainly be taking supplements, especially folic acid, calcium/magnesium, a high quality multiple vitamin- mineral, and iron. There is one nutrient, however, that your daughter does need to limit: Even "medium-high" quantities of vitamin B6 could suppress prolactin secretion. Prolactin is the principal pituitary hormone that stimulates milk formation in nursing mothers. Even though this fact was documented years ago still isn't as well known as it should be. Your daughter should check to be sure that her total intake of vitamin B6 (including pyridoxine and pyridoxal phosphate) isn't higher than 25 milligrams a day. The lowest amount necessary to "shut off" prolactin is likely 50 milligrams daily or more -- but there's no point in risking a problem.
Q: My mother is scheduled for hip replacement surgery soon. We have been strongly advised to stop ALL herbal supplements of any kind two weeks before surgery. One doctor has signs plastered all over his office with "DANGER" in bold letters, etc. When I asked why, they explained that it is because of a concern that herbal products thin the blood and can cause increased bleeding during surgery. I'm wondering if that is indeed true, or if it's just a sneaky way for the medical profession to plant that thought that herbal approaches aren't worthwhile. Should we be as concerned as they're implying? JVW: Since he is an herbalist, I will defer to my colleague and regular Nutrition & Healing columnist Kerry Bone on this matter. Here is what Kerry has to say: KB: There is no definitive proof of harm from taking herbs right up to the day of surgery. I think the "two-week warning" approach taken by many doctors is excessive -- and biased. Here's why: The main concern expressed in the medical journals is that some herbs can increase the tendency to bleed. These fears have some rational basis when it comes to garlic and ginger, but the journal articles also
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mention herbs like feverfew, chamomile, and ginseng, which have NEVER been connected to adverse bleeding. But that doesn't seem to matter to most mainstream doctors: There seems to be a willingness to believe even the flimsiest of arguments, as long as they're attacking herbs. However, it is good to be cautious. That's why I generally recommend that my patients stop taking herbs about one week before surgery. That's one week prior to surgery, not two. Again, garlic and ginger are the only exceptions. Garlic has been credibly linked to adverse bleeding events after surgery, and ginger in high doses could cause the same problem. So in these two instances, I do agree with the mainstream recommendation and always advise my patients to stop taking them two full weeks before surgery. (It's also important to note that the above adverse events for garlic occurred after it had been eaten as a food, not as a dietary supplement. So it's just as crucial to stop eating garlic and ginger before surgery as it is to stop taking supplements.)
Sweeteners
By now, you've probably seen the ads for Truvia. And if you've been reading the eTips for awhile, you might remember that we started talking about it a year ago, when some of the biggest giants in the food industry -namely Cargill and CocaCola -- decided to respond to the increasing public demand for safe, natural sweeteners with none other than stevia, the herb Dr. Wright and his colleagues have been recommending for years. At the time, they were using Truvia's generic name, rebiana, but the buzz only got louder when the product was awarded its brand name and the long-awaited stamp of approval from the FDA. As I mentioned last year, this news appears to be the stuff natural medicine dreams are made of: FDA approval -- and widespread advertising -- of stevia. But before you run out and stock up, there are a few things you should know. First, it's true that Truvia is natural. And since it's natural, it's far less likely to cause problems than completely unnatural chemical sweeteners such as aspartame and sucralose. But even though it's natural, Truvia is actually an incomplete version of stevia, using only a fraction of the whole herb. What's more disturbing about it, though, is just how dramatically the FDA's tune about stevia changed when two multibillion dollar companies finally plunked down the hefty sum required for "approval." They went from referring to stevia as a potentially dangerous "supplement" to considering it harmless -- essentially overnight (or however long it took the check to clear). Yes, on one hand, it's a great stride for a natural sweetener to gain this sort of status. But buying Truvia just helps propagate a hypocritical system that only has its own thickly lined pockets -- not our best interests -- in mind. The good news is, there are many versions of whole stevia available. They may not have fancy marketing
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campaigns behind them, or an exorbitantly priced stamp of approval from the FDA, but they're just as safe and even MORE natural than Truvia.
More than 40 percent of Americans say they want to use less aspartame, sucralose, and saccharine, according to a recent survey. And to that 40 percent I have just two words: good call! Unfortunately, many people may be consuming an abundance of sucralose, believing it's a healthy sugar substitute. But a new study says no. This study, from Duke University, isn't the first warning that heavy intake of sucralose (better known by the brand name Splenda) may be linked to health problems. Several years ago an HSI member wrote to ask if sucralose was as bad as other artificial sweeteners. In response, HSI Panelist Allan Spreen, M.D., noted that any claim about sucralose being "natural," is naturally false. Dr. Spreen: "The stuff is patented and involves taking sugar molecules and treating them with (ulp) chlorine. "The argument is that the chlorine is not absorbed at all, so therefore the agent is harmless. There have since been reports of up to 30% being absorbed and symptoms being caused. I don't really know what percentage, if any, is absorbed (though I bet it's higher than zero). However, I don't trust the stuff, though it may have less after-taste than stevia." According to the sucralose "Final Rule" issued by the FDA, the body may absorb from 11 to 27 percent of ingested sucralose. But research from the Japanese Food Sanitation Council doesn't agree, estimating that as much as 40 percent is absorbed. How chlorine absorption from sucralose affects us isn't clear. But something in the sweetener appears to prompt stomach pains and gas pains the two primary complaints about sucralose. This new study may explain the indigestion discomfort, while also raising the possibility of greater harm. For 12 weeks, Duke researchers fed varying amounts of sucralose to rats. Fecal samples were examined weekly. Analysis showed that sucralose altered pH balance in the intestines and prompted weight gain. But two additional results were quite worrying: Good bacteria in the intestines were dramatically reduced by 50 percent! while P-glycoproteins were increased a condition that limits the absorption of oral drugs. According to James Turner, chairman of the consumer advocacy group Citizens for Health, just two slices of sucrose-sweetened cake and two cups of coffee with Splenda might be enough to affect P-glycoproteins and compromise drug absorption a potentially devastating situation for patients undergoing chemotherapy.
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Mr. Turner has called on the FDA to insist that Splenda products carry a warning label to caution patients on medications and those with gastrointestinal issues. Of course, more research will be needed to confirm these findings. But anyone following the Atkins diet should know that most of the Atkins snack and dessert products are sweetened with Splenda. In keeping with the Atkins diet, Splenda use avoids blood sugar spikes that lay the groundwork for type 2 diabetes a benefit that may come packaged with potential risks.
You've probably heard the adage "What doesn't kill you makes you stronger" as many times as I have over the years. In fact, there have been plenty of days where I've used it as my personal mantra. But all morale-boosting aside, there are some instances where it isn't true. Take aspartame, for example. For years, the food industry and mainstream health "experts" have clung to the idea that this articial sweetener is safe for human consumption because, they claim, there is no concrete proof that it's toxic. Of course, you and I both know that simply isn't true. But even if it was, the argument doesn't hold much water: Just because something may not be poisonous doesn't make it safe -- after all, I buy non-toxic carpet cleaner, but I don't think it would be a good idea to put it on ice and drink it with a twist of lemon. But it looks like some new research has shot even more holes in the mainstream's already-imsy case for aspartame. A recent review published in the European Journal of Clinical Nutrition found that while aspartame may not kill you, it certainly won't make you stronger. In fact, it may have a signicant weakening impact on your brain, setting you up for problems ranging from mental and emotional disturbances to learning disabilities. According to this recent analysis, despite what earlier studies and reviews have claimed, aspartame does appear to cause both direct and indirect changes in brain chemistry. The researchers found that, among other negative effects, aspartame can disturb the brain's ability to metabolize amino acids and proteins, damage the integrity of nucleic acids, and interfere with the functioning of neurons. Based on all of the data they examined, the research team concluded that "excessive aspartame ingestion might be involved in the pathogenesis of certain mental disorders, and also in compromised learning and emotional functioning." Sacricing your mental and emotional function to save calories is hardly a worthwhile trade-off. Save yourself the risk -- and the calories -- by sticking to natural sweeteners like stevia or lo han, which are both available in natural food stores.
Until now, it's been relatively easy to stay away from undesirable sweeteners: Just look for the terms "sucralose," "aspartame," or "high-fructose" on the label of any given product, and if it's listed, put it back. But things are about to get a whole lot more complicated on the sweetener front. Several new products claiming to be "natural sweeteners" are set to launch this year, starting with one called
Health E-Notes through 12/10 Cweet.
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It starts out natural enough: This product is primarily derived from an African plant called brazzein. But in order to patent it, the manufacturers have to chemically alter it in some way -- a point that's barely acknowledged in most of the information I've read about it. For example, at the tail end of one of the articles on this new "natural" sweetener comes the following revelation: "A series of patents have been filed on the ingredientSome of these reference a synthetically produced peptide." Which makes Cweet about as natural as its spelling. But Cweet's manufacturer claims that since they're using the brazzein fruit as the basis for the product, they can justify referring to it as "natural." So they're forging ahead with their plans to get Cweet on the market later this year, after the FDA has reviewed its application for GRAS (generally recognized as safe) status. Forgive the pun, but something about Cweet just leaves a bad taste in my mouth. Even if it does meet the FDA's requirements for GRAS status, it's still chemically manipulated from its original form. And as Dr. Wright always reminds us, that certainly can't be GOOD for your health. You're much better off sticking to sweeteners like stevia and lo- han that truly live up to their all-natural claims.
"You mentioned 'Sugarest' sold by 'The Harmony Co.'! I thought you'd like to know that when I called them to order it they said they hadn't carried it for a couple years and didn't know where to get it. If you can locate a source I'd appreciate you publishing it in your newsletter." Sugarest is a product that contains an herb called gymnema sylvestre that has a very unusual characteristic: When it comes into contact with taste buds, it blocks the ability to taste sweet foods by neutralizing the receptors on your tongue that register sweetness. Cravings for sweet foods, drinks, and even cigarettes are sharply diminished when Sugarest is regularly used. (Most smokers aren't aware that part of their tobacco craving is actually a craving for the sugar added to cigarettes.) There was no web site for Sugarest when I first told you about this product a few years ago, but now there is and you can purchase Sugarest directly through the site: sugarest.com.
Tannins
Tannins are bitter-tasting, naturally occurring plant polyphenols found commonly in grapes, blueberries, tea, and chocolate. Tannins are also found in wine, and are responsible for its astringent taste and act as a natural preservative. There is some evidence that tannic acid has anti-inflammatory and germicidal properties.
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Taurine
Dr. Wright has written about taurine in several issues of Nutrition & Healing over the past few years. This amino acid is found in high concentrations in the heart, and although it's exact function is not known, many studies have shown that it increases the strength of the heart. Now, there's more good news: Results from a January 2003 study published in the journal Circulation show that taurine can specifically help protect smokers from heart disease and stroke by restoring normal blood vessel function. You can boost your taurine intake by eating all types of fish, including fatty fish, mild fish, and white fish. You can also take taurine supplements (you'll find them in most health food stores). Taurine is one of the most abundant amino acids in the body, although it is not one of the "essential" amino acids, since it is synthesized from methionine and cysteine, in conjunction with vitamin B6. It is found in the central nervous system, skeletal muscle, and is very concentrated in the brain and heart. Taurine is present in meats and animal products, but not in plant products. Vegetarians who don't have an adequate protein intake, or people who become deficient in methionine or cysteine, may have difficulty manufacturing taurine. Dietary intake of taurine is thought to be more important in women as the female hormone estradiol depresses the formation of taurine in the liver.
Tea
Green tea compound shows promise in chronic lymphocytic leukemia Readers of Life Extension Update may recall the May 29, 2009 issue which revealed the results of a Phase I clinical trial reported in the Journal of Clinical Oncology which tested the effects of an extract of green tea in patients with chronic lymphocytic leukemia (CLL). Now, at the annual meeting of the American Society of Clinical Oncology (ASCO) held this month in Chicago, researchers from the Mayo Clinic report results from a Phase II trial which provide additional evidence of clinical activity and low toxicity for epigallocatechin gallate (EGCG, extracted from green tea) in CLL patients. Chronic lymphocytic leukemia, a hybrid between lymphoma and leukemia, is currently not treated until it shows signs of progression, which is determined by the quantity of leukemic cells in blood and bone marrow. The Mayo Clinic's work with EGCG in CLL began 8 years ago with promising experiments involving cultured cells, in which the compound reduced leukemic cell survival. In the latest investigation, hematologist Tait Shanafelt, MD and colleagues gave the highest dose of EGCG tested in the Phase I trial (2,000 milligrams) to 36 new patients with early stage, asymptomatic CLL. The extract was administered twice per day for up to 6 months.
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What to do about fluoride in tea Q: I have read on the Internet that tea has a lot of fluoride in it these days. Is this true and if so, is there a near fluoride-free source? Dr. Wright: It is true that most instant tea (the kind that comes in tea bags) does contain some fluoride. In fact, according to a study published last year in the American Journal of Medicine, some brands contain nearly 7 parts per million (ppm). To put that in perspective, consider that the maximum level of fluoride "allowed" in drinking water by the Environmental Protection Agency is 4 ppm. "Allowed" or not, even that much isn't safe for human consumption, so the amount present in some teas is indeed cause for concern. However, it's important to keep in mind that this study came about as a result of one woman's experience in developing skeletal fluorosis after drinking two gallons of instant tea per day -- hardly an amount recommended by even the staunchest tea advocates. Of course, there have been countless studies done proving the health benefits of tea, so it really comes down to weighing the risks vs. the benefits. Some brands of tea are lower in fluoride than others -- Schnucks' instant tea (a store-brand from the Midwestern-based supermarket chain Schnucks) appears to be the lowest on the list the researchers compiled, with an average fluoride content of 1.3 parts per million. Lipton naturally decaffeinated flow-through bags and Nestea have around 2 parts per million. If you want to avoid the fluoride altogether, you may prefer to use green tea extracts instead of teabags. Check with your local natural food store or vitamin shop to see if they carry green tea extract. If not, there are numerous sources available on the Internet. Just visit an Internet search engine such as Google.com and type "green tea extract" into the search field. You'll get hundreds of results to choose from.
Green tea could help combat diseases of the eye Green tea catechins are able to penetrate eye tissue, which may help protect against glaucoma and other eye diseases, according to Hong Kong researchers. In the introduction to their article published online on January 19, 2010 in the Journal of Agricultural and Food Chemistry, Chi Pui Pang of the Chinese University of Hong Kong and associates explain that oxidative stress causes DNA damage and activation of proteolytic enzymes which lead to the tissue damage observed in the development of eye diseases such as cataract and glaucoma. The antioxidant properties of polyphenols contained in green tea make the widely-consumed beverage a good candidate for eye protection, yet the delivery of green tea catechins to various areas of the eye had not previously been evaluated. Using 9 week old rats, Dr Pang and colleagues orally administered a green tea extract that provided the
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following beneficial catechin compounds: epigallocatechin gallate (EGCG), epicatechin gallate (ECG), gallocatechin gallate (GCG), epicatechin (EC), epigallocatechin (EGC), gallocatechin (GC) and catechin. Catechin and 8-epi-isoprostane (a marker of oxidative stress) levels were measured in the animals' eye tissues at varying time points up to 20 hours following green tea extract administration.
Green tea extract reduces PSA and other biomarkers in prostate cancer patients In a report published online on June 19, 2009 in the AACR journal Cancer Prevention Research, researchers at Louisiana State University Health Sciences Center reveal that consuming a green tea catechin supplement resulted in a reduction in prostate specific antigen (PSA) as well as other markers of disease prognosis in men with prostate cancer. Although a number of epidemiological studies have associated green tea with cancer preventive benefits, there have been few trials that have evaluated green tea's effect on biomarkers of the disease. A team led by James A. Cardelli, PhD, who is the director of basic and translational research at LSU's FeistWeiller Cancer Center, administered four capsules per day of a green tea supplement, equivalent to 12 cups of green tea, to 26 prostate cancer patients prior to scheduled surgical removal of the prostate gland. The supplement consisted of 50 to 75 percent epigallocatechin gallate EGCG, plus other tea catechins. Blood samples obtained prior to treatment and on the day of surgery were analyzed for the prostate cancer marker PSA, hepatocyte growth factor (HGF) and vascular epithelial growth factor (VEGF), which have been associated with metastasis, and other factors. Duration of treatment ranged from 12 to 73 days.
Meta-analysis finds lower risk of stroke among tea drinkers The results of a meta-analysis published in the May 1, 2009 issue of the American Heart Association journal Stroke revealed that men and women who consume at least three cups of green or black tea per day have a lower risk of stroke than those who consume less than one cup.
Mayo Clinic finds green tea extract fights leukemia In an article appearing online on May 26, 2009 in the Journal of Clinical Oncology, Mayo Clinic researchers report positive effects for a green tea compound known as epigallocatechin gallate (EGCG) in a phase I trial involving patients with early stage chronic lymphocytic leukemia (CLL). Chronic lymphocytic leukemia, the most common subtype of leukemia in the United States, is a cancer of the blood and bone marrow that is characterized by abnormal proliferation of white blood cells known as lymphocytes. Half of the patients with early stage CLL have an aggressive form of the disease which increases the risk of early mortality. Acting on preliminary findings that included a significant effect of EGCG against leukemia cells in cell cultures as well as in some CLL patients who used over the counter green tea supplements, Mayo Clinic hematologist
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Tait Shanafelt, MD and colleagues administered 8 doses varying from 400 to 2000 milligrams twice per day of an extract containing EGCG as its active ingredient to 33 CLL patients.
Warm is better. In many e-Alerts I've discussed the benefits of drinking tea especially green tea, which has been shown to help reduce risk of some cancers. But new research has found a unique cancer risk linked to tea temperature. In Golestan Province in northern Iran, esophageal cancer rates are unusually high. So researchers recruited 300 esophageal cancer patients along with 571 healthy subjects and compared their tea-drinking habits. Results showed that subjects who drank their tea at 70 degrees or higher were eight times more likely to develop esophageal cancer, compared to those who drank their tea at temperatures lower than 65 degrees. Further research is needed to confirm this link. In the meantime, researchers offer this precautionary suggestion: Let your tea cool for four minutes before drinking.
Swedish research suggested that daily consumption of several glasses of tea may have a profound effect on the incidence of ovarian cancer one of the leading causes of cancer deaths in women. The study involved over 61,000 Swedish women over a period of 15 years. The results: Those who drank 2 or more cups of tea every day enjoyed as much as a 46% reduction in their risk of developing ovarian cancer. Drinking less than this amount still helped measurably, but not nearly as dramatically as the 2-cups-and-up crowd. Though the research didn't isolate benefits by tea types, most respondents were habitual drinkers of the black tea varieties. However, both black and green teas contain the powerful antioxidant polyphenols thought to slash cancer risk. These compounds are found in tea, wine, coffee, some fruits, chocolate (sugar-free) and other sources. But then, you already knew that if you've been a reader of mine for more than a fortnight. Now if only they'd make some garlic tea to drink with overcooked meats, we'd really have something Always looking out for the ladies, William Campbell Douglass II, M.D.
Believe it or not, my husband is an avid tea-drinker. While Starbucks is my beverage indulgence, he'd rather hit our local Teavana, which offers dozens of different types of tea, all brewed to order. One of his favorites is a chamomile blend, and knowing what I do now about this variety of tea, it's a choice I'll be encouraging much more often.
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According to a recent study published in the Journal of Agricultural and Food Chemistry, "daily consumption of chamomile tea with meals could contribute to the prevention of hyperglycemia and diabetic complications." The researchers came to this conclusion by testing chamomile tea and its extracts in diabetic rats. They found that when the rats received the tea, their blood glucose levels were much lower. Granted, the age-old "more research is needed" does apply here. But I'm all for drug-free ways to manage blood sugar levels and tackle diabetes, and this study offers one of the simplest methods yet. And since chamomile tea certainly can't hurt, it seems like it's well worth a try.
Can a little milk, added to tea, undo the beneficial effects of catechins? Catechins (abundant in green tea, but less so in black tea) are flavonoid compounds with significant antioxidant power. And as I've noted in previous e-Alerts, studies have suggested that a key catechin variety known as EGCG prevents the formation of arterial plaque while helping maintain the elasticity of veins. When German researchers compared the effects of black tea with black tea and milk on 16 postmenopausal women, results showed that black tea clearly promoted arterial elasticity, but this benefit was lost when the tea was combined with milk. Green teas (which are usually not taken with milk) contain as much as 10 times the amount of EGCG as black teas. Nevertheless, the German team believes that heart health among the general population in tea-drinking countries might improve if daily black tea drinkers passed on the splash of milk. The study also raises a larger question: How might the addition of a little milk have affected all those studies that demonstrated benefits of tea and coffee consumption?
Green tea may protect the brain in Parkinsons disease The December 15, 2007 issue of the journal Biological Psychiatry published the results of a study conducted by Dr Baolu Zhao of the Academia Sinica in Beijing, China and his colleagues, which found a protective effect on the brain for green tea extract in an animal model of Parkinsons disease. Previous research conducted by Dr Zhaos team found that tea polyphenols, which have an antioxidant effect, were associated with an in-vitro neuroprotective benefit.
Drinking green tea associated with reduced risk of advanced prostate cancer A report published online on September 29, 2007 in the American Journal of Epidemiology described the finding of an association in Japanese men between drinking green tea and a reduced risk developing advanced
Health E-Notes through 12/10 prostate cancer.
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The things we do to mice. Researchers at the University of South Carolina treated mice with a chemical that induces colon cancer. Then, when the mice were two months old, half were given water to drink, while the other half drank a solution of green tea for about eight weeks. Results showed that the number of new colon tumors was significantly lower in the green tea group, although there was no difference in tumors that already existed when the intervention began. The USC researchers note that these results, while promising, don't imply that tea drinking among humans would produce the same results. But another green tea study, just published, shows that an extract of this popular tea may produce very beneficial results in the human immune system. About one-third of the dry weight of green tea leaves is made up of antioxidant flavonoids called catechins. These flavonoids are believed to activate a major group of detoxification enzymes known as GST, which play a large part in protecting the body against toxic compounds that cause cancer. To test the effect of green tea on GST levels, researchers at the Arizona Cancer Center at the University of Arizona asked 42 healthy subjects to avoid all tea products for four weeks. Before intervention began, fasting blood samples were collected from each subject and GST levels were measured. Then, for another four weeks, each subject received a green tea extract that contained 800 mg of epigallocatechin gallate (EGCG). EGCG is the most abundant of the four types of green tea catechins, and is the component of green tea that has been shown to inhibit tumor cell growth. Another blood test was conducted after the intervention period. Analysis showed that subjects who had the lowest levels of GST before intervention increased their GST levels by 80 percent on average. Subjects who began the intervention with higher GST levels showed little or no increase. Writing in the August 2007 issue of Cancer Epidemiology Biomarkers & Prevention, the authors note that GST levels can be compromised by genetic or environmental factors. GST are not the only enzymes affected by EGCG. More than two years ago I told you about a UK study in which researchers tested the effect of EGCG on an enzyme called dihydrofolate reductase (DHFR), which promotes cancer cell growth by producing new DNA in cancer cells. The test revealed that EGCG levels found in tissue and blood samples of green tea drinkers was sufficient to effectively bind DHFR, inhibit cell growth, and induce apoptosis, which is a series of reactions that cause cancer cells to self destruct. But the UK team also discovered a potential drawback to EGCG supplementation: High levels of EGCG may
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reduce folate levels. And as we saw in yesterday's e-Alert ("Feels Like Summer" 9/4/07), folate is a key nutrient that protects the heart, reduces stroke risk, helps relieve depression, and may significantly lower the risk of breast cancer. The average green tea drinker can address the folate problem by increasing dietary sources of folate (chicken liver, lentils, asparagus and spinach) and by taking a folic acid supplement. Pregnant women, however, should be especially cautious because low folate levels increase the risk of causing neural tube disorders to unborn children. People with cardiovascular problems also need to make a concerted effort to keep folate levels high. Talk to your doctor before adding green tea extract or a folic acid supplement to your daily regimen.
Green tea compound may reduce inflammation in rheumatoid arthritis The results of a study presented on April 29 at the Experimental Biology 2007 meeting in Washington, DC indicate that a compound found in green tea may have preventive and therapeutic benefits for rheumatoid arthritis. Rheumatoid arthritis is an autoimmune disease characterized by inflammation, pain swelling, and gradual erosion of bone and cartilage.
Green tea may be protective against Sjgrens syndrome
Drug/tea combo reduces prostate cancer growth The March 1, 2007 issue of the journal Clinical Cancer Research published a report by researchers from the University of Wisconsin-Madison which revealed that a low dose of the COX-2 inhibitor celecoxib combined with the green tea polyphenol epigallocatechin-3-gallate (EGCG) could retard the growth of prostate cancer. Earlier research has found an association between COX-2 and several types of cancer, including prostate cancer; however, high doses of COX-2 inhibitors can have unwanted effects.
Can a little milk, added to tea, undo the beneficial effects of catechins? Catechins (abundant in green tea, but less so in black tea) are flavonoid compounds with significant antioxidant power. And as I've noted in previous e-Alerts, studies have suggested that a key catechin variety known as EGCG prevents the formation of arterial plaque while helping maintain the elasticity of veins. German researchers recently compared the effects of black tea with black tea and milk on 16 postmenopausal women. Results showed that black tea clearly promoted arterial elasticity, but this benefit was lost when the tea was combined with milk. Green teas (which are usually not taken with milk) contain as much as 10 times the amount of EGCG as black
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teas. Nevertheless, the German team believes that heart health among the general population in tea-drinking countries might improve if daily black tea drinkers passed on the splash of milk. The study also raises a larger question: How might the addition of a little milk have affected all those studies that demonstrated benefits of tea and coffee consumption?
Green tea helps prevent stroke-induced brain damage A study conducted by Weihai Ying, PhD, reported at the 2006 annual meeting of the American Society for Neurosciences, found that intranasal administration of a green tea compound protected the brains of rats in whom stroke was induced. The compound, gallotannin, was administered nasally up to three hours after circulation was restored. The study is the first to compare intranasal and intravenous drug delivery in an animal model of stroke.
Q: I have read on the Internet that tea has a lot of fluoride in it these days. Is this true and if so, is there a near fluoride-free source? JVW: It is true that most instant tea (the kind that comes in tea bags) does contain some fluoride. In fact, according to a study published last year in the American Journal of Medicine, some brands contain nearly 7 parts per million (ppm). To put that in perspective, consider that the maximum level of fluoride allowed in drinking water by the Environmental Protection Agency is 4 ppm. Allowed or not, even that much isnt safe for human consumption, so the amount present in some teas is indeed cause for concern. However, its important to keep in mind that this study came about as a result of one womans experience in developing skeletal fluorosis after drinking two gallons of instant tea per day -- hardly an amount recommended by even the staunchest tea advocates. Of course, there have been countless studies done proving the health benefits of tea, so it really comes down to weighing the risks vs. the benefits. Some brands of tea are lower in fluoride than others - Schnucks instant tea (a store-brand from the Midwestern-based supermarkt chain Schnucks) appears to be the lowest on the list the researchers compiled, with an average fluoride content of 1.3 parts per million. Lipton naturally decaffeinated flow-through bags and Nestea have around 2 parts per million. If you want to avoid the fluoride altogether, you may prefer to use green tea extracts instead of teabags. Check with your local natural food store or vitamin shop to see if they carry green tea extract. If not, there are numerous sources available on the Internet. Just visit an Internet search engine such as google.com and type green tea extract into the search field: Youll get hundreds of results to choose from.
All teas -- other than herbals, (which really aren't teas at all) -- come from the same plant -- the leaves of the Camellia sinensis plant. What distinguishes one from the other is the fermentation process. Fresh tea leaves have a high content of catechins and flavonols -- both excellent antioxidants -- which oxidize during processing.
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White tea, the least processed type, is richest in antioxidants... then comes green tea, which happens to be the most popular drink in the world after water. Oolong leaves are processed about 50% more than green tea, says Dr. Higdon, and black teas go to the max. As catechins oxidize, they form polyphenols called theaflavins and thearubigins, which give black tea its distinctive taste and color. Dr. Higdon explains that black tea's polyphenols include some of the same that are found in green tea, so we can assume it has some similar benefits. Here's where it starts to get complicated. The polyphenols in black tea are large, complex molecules that are harder to conduct lab studies on than are those in green tea. Consequently, thus far we have much less research on the properties of black tea than we do on green tea. Researchers at Kyushu University in Japan set out to examine the means by which green tea has been shown to help protect against several cancers, such as breast and prostate cancer. About one third of the dry weight of green tea leaves is made up of a flavonoid called catechin. And the most abundant of the four types of green tea catechins is epigallocatechin gallate (EGCG), which also happens to be the component of green tea that has been shown to inhibit tumor cell growth. In trying to understand the mechanism that makes EGCG effective, the Kyushu Team focused its attention on a type of cancer receptor cell known as 67 LR. Many cancer tumors produce large amounts of this cell, which senses chemicals and responds with electrical signals. Scientists believe that 67 LR is one of the key agents that helps cancer spread throughout the body. Using lung cancer cells, the researchers observed that cell growth was inhibited by exposure to EGCG at concentrations that would equal just three cups of green tea. Green tea compound kills leukemia cells Research published in the March 2 2004 online edition of the journal Blood (http://www.bloodjournal.org/) has revealed that epigallocatechin-3-gallate (EGCG), one of the beneficial catechins in green tea, destroys cancerous cells derived from patients with B-cell chronic lymphocytic leukemia (CLL), one of the most common types of leukemia in the United States. Mayo Clinic researchers discovered that by interrupting communication signals involving vascular endothelial growth factor (VEGF) that the cells use to survive, EGCG caused the death of leukemia cells in eight out of ten patient samples. There is currently no cure for chronic lymphocytic leukemia. Some patients live with the disease for decades and do not require treatment while others die within months of diagnosis. Physicians have adopted an attitude of watchful waiting with patients in the early stages of the disease in order to spare them from the toxic effects of chemotherapy, which is only used for severe cases. This practice has lately been questioned because newer tests have enabled physicians to more readily identify patients who have a more aggressive form of the CLL. Lead author Yean K. Lee commented, "With these findings we may be able to pursue the idea of culling out earlystage patients who have historically not been treated and perhaps use an EGCG-based treatment. That's our next step with our research." The team investigated green tea because studies over the last several decades have revealed a lower incidence of tumors in parts of the world where the tea is widely consumed. "We're continuing to look for therapeutic agents that are nontoxic to the patient but kill cancer cells, and this finding with EGCG is an excellent start, stated research team leader Neil E. Kay, MD. Understanding this mechanism and getting these positive early results gives us a lot to work with in terms of offering patients with this disease more effective, easily tolerated
Health E-Notes through 12/10 therapies earlier." What is...tea?
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In this country, it seems that anything we steep in hot water gets labeled "tea" -- but this is far from accurate. Technically, the only true teas are brews made from the leaves of the camellia sinensis, a warm-climate bush that grows in Asia, India, and parts of Africa. Black, green, and oolong teas are all made from its leaves. The differences among the varieties occur during processing. There is also white tea, which is much more rare, and made from the younger leaves and buds plucked from the branch ends of the camellia sinensis bush. What we call herbal tea here is known as a tisane in Britain. While you can steep numerous other herbs, roots, and leaves from a variety of other plants for their taste and health benefits, none of these are technically "tea" -so when you travel abroad, be sure to have your jargon down correctly. Q: I'm always hearing about the health benefits of tea but I am sensitive to caffeine. Recently, I saw something called "red tea" in the stores and the label said it was caffeine-free. Could this version give me the same health benefits without the caffeine? JVW: That's exactly what the importers and marketers would like you to think, but it's not quite that simple. "Red tea," or rooibos (pronounced roy-boss), isn't actually tea at all. It comes from a plant called Aspalanthus linearis that grows primarily in South Africa. True tea comes from the Camellia sinensis plant. The only difference between the various teas -- the black, green, and white varieties -- that come from the camellia sinensis plant is the amount of time spent in processing. That process affects how much of the original health benefits remain in the tea. Generally, the less time tea is processed, the better. White tea is the least processed of all, and carries the most significant health benefits. Black tea is the most processed, and thus has the least of the stellar health benefits -- but they are present, nonetheless. The tricky part here is that the manufacturers are calling rooibos tea when, technically, it isn't, and that they're saying it has all the health benefits that tea offers without the caffeine. That could be slightly misleading. Rooibos does contain some polyphenols, which have proven to ward off some forms of cancer. But studies show it contains about half as many polyphenols as green tea, although the marketing claims say the polyphenol content is equal. It also appears to have minimal amounts of calcium, potassium, zinc, and magnesium than is found in true teas. This isn't to say that rooibos isn't good for you South Africans have used it for years to soothe upset stomachs and relieve hay fever symptoms. But while it might offer its own unique benefits, rooibos clearly is not real tea's health equivalent. A study published in the December 1, 2004 issue of the journal Cancer Research (http:// cancerres.aacrjournals.org/) revealed mechanisms by which polyphenols derived from green tea not only help prevent the growth of tumors, but aid in preventing their spread.
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Researchers from the University of Wisconsin and Case Western Reserve University in Cleveland, Ohio, supplied mice bred to develop prostate cancer with drinking water to which green tea polyphenols had been added over a twenty-four week period. A control group received water without any additives. The mice used in the study had been the subjects of previous research which found an inhibition in prostate cancer and development when the animals were give tea polyphenols. The current study found a decrease in insulin-like growth factor-1 ( (IGF-1) and an increase in insulin-like growth factor binding protein (IGFBP3) in the prostate glands of the mice who received green tea polyphenols, as well as inhibition of specific cell survival proteins. Elevations of IGF-1 and decreases in its binding protein have been found to be associated with cancer in this model as well as with an increased risk of some human cancers. The team also found that markers of metastasis were reduced. In addition, vascular endothelial growth factor, a polypeptide that forms new blood vessels, was lowered following treatment with green tea polyphenols. The formation of new blood vessels, or angiogenesis, is necessary for a tumor to receive nutrients and grow. A recent Washington University School of Medicine study revealed that habitual instant tea consumption may lead to skeletal fluorosis - a brittling of the bones associated with high levels of fluoride ingestion. Now, I've been sounding the alarm about the poisonous fluoride in our water supplies for decades, but what I haven't talked about until now is this: Tea of all types contains small concentrations of fluoride naturally - how much fluctuates by the year and region the tea was grown in. However, INSTANT teas are much higher in fluoride than their natural-leaf counterparts, owing to their highly concentrated forms. Drinking large quantities of these (especially when mixed with fluoridated water!) could lead to bone pain and inflexibility. This brittleness could be the difference between breaking a pelvis and suffering only a few bruises in the event of a fall... To be safe, you should drink only high-quality, freshly-brewed teas, and only using fluoride-free water - either bottled or from your home tap using a high-quality fluoride filter. Clinical trial finds green tea catechins prevent prostate cancer in high risk men In another exciting presentation at the 96th Annual Meeting of the American Association for Cancer Research held in Anaheim, California this month, Saverio Bettuzzi, PhD of the University of Parma, Italy reported that green tea catechins (GTCs), the compounds present in tea that are believed to be responsible for its health benefits, prevented prostate cancer in men at high risk of developing the disease. The finding represents the first time that green tea has been demonstrated to help prevent prostate cancer in a clinical trial. A team from the University of Parma and the University of Modena and Reggio Emilia administered 200 milligrams free caffeine green tea catechins three times per day to 32 men with high grade prostate intraepithelial neoplasia, while 30 men with the condition received a placebo. Prostate intraepithelial neoplasia is a premalignant condition of the prostate that becomes cancerous within one year in one-third of those afflicted. Biopsies of the prostate were conducted at six and twelve months.
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An average 17 percent drop in prostate specific antigen (PSA) levels occurred after 9 months in the group who received catechins. After one year, only one man in the group who received green tea catechins had developed prostate cancer compared to a predictable 9 out of 30 in those who received the placebo No significant side effects were reported. In previous research, Dr Bettuzzi and colleagues identified a gene involved in apoptosis called Clusterin as possibly influenced by green tea. Apoptosis is the programmed cell death that is one method the body utilizes for destroying undesirable cells. The tea catechin known as EGCG was found to induce apoptosis in cancerous cells while not affecting normal cells. Dr Bettuzi stated, "Numerous earlier studies, including ours, have demonstrated that green tea catechins, or pure EGCG (a major component of GTCs), inhibited cancer cell growth in laboratory models. We wanted to conduct a clinical trial to find out whether catechins could prevent cancer in men. The answer clearly is yes." He added, "We still don't know enough about the biological processes leading to prostate cancer. The only thing we know for sure is that prostate cancer is diffuse, related to age and more prevalent in the West. Thus, prevention could be the best way to fight it. Researchers at the University of Rochester Medical Center have discovered an anticancer mechanism for epigallocatechin gallate (EGCG), a flavonoid in green tea found to be associated with many of its benefits. Although green tea flavonoids appear to be protective against cancer, their mechanism of action had not been completely defined. The report, which was published in the April 5 2005 issue of the journal Biochemistry (http://pubs.acs.org/ journals/bichaw/index.html), was authored by Christine Palermo of the University of Rochesters School of Medicine and Dentistry, Claire Westlake and Thomas A. Gasiewicz, PhD, who is the director of Rochester's Environmental Health Science Center and is an authority on dioxin, a well known carcinogen. Dr Gasiewiczs earlier work had found that EGCG blocks the aryl hydrocarbon (AH) receptor, which is affected by dioxin and other chemicals such as cigarette smoke, and can activate harmful genes. In the current research, his team found that EGCG exerts its cancer protecting ability not by binding to this receptor, but to a protein called HSP90. HSP90 is known as a promiscuous chaperone protein because it binds to a number of different cells and receptors, which helps maintain their stability. Research has shown that cancerous cells have higher levels of HSP90 than healthy cells, and that levels of proteins that encourage cancer cell growth are reduced when HSP90 is blocked. When EGCG binds to HSP90, HSP90 no longer activates the AH receptor and the events leading to the undesirable gene activation are prevented. Dr Gasiewicz noted, We initially hypothesized that EGCG would work in the same way as other AH antagonists, by binding directly to it. We were completely surprised that this isn't the case."
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"It's important to find out the source of green tea's protective effects," Dr Gasiewicz stated. "What is exciting here is that a completely new mechanism has been found that very well could be responsible for its protective effects, and that could help us find a compound that is much more potent." Black appears to be the new green. And I'm not talking about the upcoming fall fashions -- I'm talking about tea. In recent years green tea has gotten all the attention for its ability to help fight cancer, but now scientists in India have found that drinking black tea may be just as good as drinking green tea for oral cancer prevention. Oral cancer often begins as precancerous lesions in the mouth called leukoplakia. Researchers found that after drinking black tea three times a day for a year, study participants had less mouth lesions and an improved appearance of the ones that remained. Tests also showed a decrease in micronuclei, which is used as a marker to indicate cancer risk, and less chromosome abnormalities in mouth cells. The current study seems to be the first to show this effect for black tea. In 1998, study at Memorial SloanKettering Cancer Center showed green tea could slow the growth of precancerous mouth cells, but hadn't examined the effect of black tea. The difference between the two teas lies in the production process. Green tea leaves are lightly steamed and then dried, while black tea leaves are allowed to ferment before drying. This variation destroys a portion of the active compounds in black tea, but preserves it in green tea. The active compounds are a family of polyphenols, notably the potent antioxidant known as EGCg (epigallocatechin gallate). In black tea the EGCg is converted into other compounds, which in the past have been compared unfavorably with those in green tea. It is only recently that the health benefits of black tea have garnered recognition.
Tea Tree Oil

Tea tree oil for dandruff control. This Australian essential oil is a natural fungus fighter. Combine one-quarter cup of a carrier oil (such as olive, almond, apricot or grapeseed) with 30 to 60 drops of tea tree oil. Twice a week, lightly coat your scalp with this mixture, massaging it in to increase circulation. This gets the blood moving, sending toxins out and allowing nutrients in. Leave on overnight, and wash your hair the next morning. Note: Tea tree oil is quite aromatic, so you may want to warn your bedmate or sleep with the windows open.
Tea tree oil is a valuable ingredient in a number of natural shampoos, skin cleansers, creams, toothpastes, mouthwashes, deodorants and even household-cleaning products. Specific ways you can use it... Apply a drop of oil directly to minor cuts, scrapes and burns to promote healing. Tea tree oil also protects the
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skin from radiation burns during cancer treatments. Expect some 'iodine-like' burning associated with using tea tree oil. If in three days the burning associated with repeated applications persists, or the wound fails to look improved, don't continue. Tea tree is only for minor wounds. Major ones require medical attention. People with sensitive skin or inflammatory conditions, such as eczema, should exercise caution when using tea tree oil. Use small amounts of undiluted tea tree oil, at least once daily, on athlete's foot. Again expect the burn and keep an eye on the tissue. These infections may take up to a month to respond. At the first tingling signs of a cold sore, apply a drop of tea tree oil. To combat acne, apply a drop directly to pimples. For best effectiveness, apply a warm washcloth to open pores first. Use a cool tea tree compress to take the sting out of insect bites. For sore throat, gargle with a diluted solution of tea tree oil. Start with a one in 10 dilution of oil to water and increase in strength to five in 10. Remember to shake well -- you are mixing 'oil and water.' For dandruff control or to discourage lice infestation, wash hair with a tea tree shampoo, or one 'spiked' with the oil. The usual dilution is a one to eight concentration, depending on oil strength and purity. Tea tree oil can also play a role in pet care. Instead of extremely toxic commercial treatments, use a flea repellent made with tea tree oil. Cabrera says that you can also put a drop of tea tree oil on your dog's collar or on its bedding. She notes that dogs usually don't mind the strong odor, but cats do.
Tequilas
I've got good news and bad news for a very specific demographic: tequila drinkers concerned about bone health... First the good news: The agave plant, which is the raw material used to make tequila, contains fructans, nondigestible carbohydrates that help the body absorb calcium and magnesium. Studies have already shown that fructans promote growth of good bacteria in the intestines, prompting better absorption of minerals such as calcium and magnesium. And in a follow up study, researchers found that mice fed agave absorbed more calcium and significantly increased the levels of a protein that marks new bone tissue growth. Now for the bad news: Before you order an extra pitcher of Margaritas, you should know that fructans don't survive the tequila distilling process. So drink all you want (in moderation, of course), but don't expect bone health benefits. Agave may be easy to come by if you live in the Southwest. For the rest of us, other sources of fructans include artichokes, onions, and garlic.
Testosterone
Q: I read your article about all of the benefits of testosterone and would like to try it. What are the steps I need
Health E-Notes through 12/10 to take from here?
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Dr. Wright: First, you should have your testosterone levels tested to see if you even need to begin a bio-identical testosterone replacement program. If your testosterone levels are low, and you decide to take testosterone (that's real, bio-identical testosterone, not a patentable version) make sure to have your PSA level checked before you start, and then check it again in three to four months. If it rises more than a little in that time, you may have uncovered a pre-existing prostate cancer, so check with your doctor or a urologist right away, and stop using testosterone until you've fully investigated the situation. Remember: testosterone doesn't cause prostate cancer (if it did, young men would have the highest rates), but it does increase the growth rate of a cancer that's already there. But don't settle for "plain" PSA measurement; there are more advanced and more accurate measurements. At present I prefer the "cPSA" (complexed PSA) test; your doctor may prefer another. And, of course, it's important to work with a physician skilled and knowledgeable in bio- identical hormone replacement who can help you with all of the testing you need as well as determining the best dose for your individual needs. To locate such a physician in your area, contact the American College for Advancement in Medicine at (800)532-3688 or visit www.acam.org.
The latest example happened back in August, when the Archives of Internal Medicine published a study showing that men with low levels of testosterone had an 88 percent higher risk of death than men with normal levels of this hormone. (I first told you about the results of this study in the 9/13/06 eTip, subject line: Less of a man.) But despite this dramatic and unsettling finding, the lead researcher of the study warned that her research not be license for men to go dashing for the testosterone. Why on earth NOT?! They claim that the unmeasured risk factors make testosterone replacement therapy a risky proposition for men. Riskier than an 88 percent increased risk of death? Sure, there are always risks -- as is the case with anything. But if high levels of testosterone were truly dangerous, then teenage boys -- whose levels run rampant -- would have the highest incidence of the conditions this hormone has been blamed for (most notably, prostate cancer). The biggest risk to look out for is the type of testosterone youre using to bring your levels back up to normal. Bottom line: If its not bio-identical, dont use it. Bio-identical hormones are ones that exactly mimic what your body produces on its own (or used to). Once youve got the right type of testosterone, there are just a couple of small precautions to take: First, make sure to have your PSA level checked before you begin taking bio-identical testosterone. While testosterone does NOT cause prostate cancer, it does increase the growth rate of pre-existing cases, so its important to rule that
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out before starting a replacement program. Second, be sure to have your physician regularly monitor your testosterone-to-estrogen conversion. Some testosterone gets converted into estrogen in the body. This is a natural process that supplies your body with the small amount of estrogen it needs. But in some men, this conversion happens too quickly, leaving you with levels of estrogen that are much higher than they should be in men. The best way to screen for this is a 24-hour urine test for sex steroids, which your doctor can order for you. A physician skilled in natural medicine can help you with all the steps involved in a bio-identical testosterone replacement program. To find one near you, contact the American College for Advancement in Medicine at (800)532-3688 or visit their website, www.acam.com.
Thyme
Thyme and oregano: Both of these herbs have antiviral and ample antioxidant properties and are digestive aids. They are also carminative, meaning that they help relieve flatulence. Thyme has the additional benefit of helping control the growth of yeast in the body. Use thyme to flavor most meats, vegetables and sauces. It is particularly good in combination with rosemary and sage -- just like the song says.
Tomatoes
On Monday I told you about new research showing that cranberry juice can protect your teeth from plaque buildup. But cranberry isnt the only juice in the news lately. Apparently, drinking a glass of tomato juice a day is also a good idea. Researchers in Italy say that the antioxidants in tomato juice could lower markers of inflammation in the body by more than 30 percent. And since inflammation is linked to hardening of the artery walls and other cardiovascular diseases, keeping inflammation down is a natural way to protect your heart. In the University of Milan study, 26 healthy young adults were asked to drink one glass of commercially available tomato juice per day in addition to their regular diets. The researchers found that the inflammatory mediator TNF-alpha, a marker for inflammation, dropped by 34 percent after six weeks. Tomato extract contains lycopene, beta-carotene, vitamin E, and other phytonutrients. In addition to reducing inflammation, regular consumption of tomatoes and tomato-based products has been linked to lowered blood pressure, and it may even bolster immune function.
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Tryptophan
Q: I have read your monthly newsletter for many years and have enjoyed it very much. I have a question regarding tryptophan vs. the use of SSRI medication (Prozac, Zoloft, and Paxil) for the treatment of depression. Dr. Wright: The use of tryptophan is far and away preferable to using "alien-molecule" SSRIs under nearly all circumstances, particularly when you consider the ever- accumulating evidence about the negative side effects associated with SSRIs. Not everyone, of course, will experience them, but who wants to take the risk? Besides, SSRIs are no more than highly profitable drug alternatives to nature's own amino-acid anti-depressant -tryptophan. At physiologic quantities, tryptophan has virtually no side effects, and if the brain needs more serotonin (synthesized from tryptophan), it's highly likely that other areas of the body need more serotonin and tryptophan too. Tryptophan is an essential amino acid, also used for protein synthesis. If there's insufficient tryptophan to turn into serotonin, there won't be enough to adequately synthesize other key cellular proteins. SSRIs cannot do this job. The principle here is the same as it is for all drug therapies: Drugs should only be used in emergencies, in grave, life-threatening situations, or when there's simply no natural- molecule alternative. Even then, the goal should be to prescribe the least amount of drugs for the shortest length of time absolutely necessary. But, once again, as safe as natural tryptophan is, it's always a good idea to work with a physician skilled in natural medicine anytime you're interested in trying a new therapy. For a list of such physicians in your area, contact the American College for Advancement in Medicine at (800)532-3688 or visit www.acam.org.
And as it turns out, one of those nutrients - in fact, the very one that makes us want to fall asleep after eating a big turkey dinner - may be a major key to helping folks with autoimmune disorders, like MS and lupus. The substance is called tryptophan, and it's one of 20 amino acids the human body uses to build proteins. However, tryptophan is one of only a few of these substances that the body doesn't naturally produce. We MUST get it through diet, or we don't get it at all. According to a recent New York Times article, a study led by the Chairman of Stanford University's immunology program discovered that in addition to helping us sleep and relieving stress (by stimulating production of serotonin in the brain), tryptophan also spurs the bodily production of chemicals called kynurenines. These compounds reduced immune-system-induced inflammation so much in laboratory mice with a form of Multiple Sclerosis that they actually regained neurological function that was previously lost to the disease. In other words, the tryptophan-based reaction triggered a REVERSAL OF PARALYSIS caused by MS.
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Tryptophan is an essential amino acid, also used for protein synthesis. The body also synthesizes tryptophan into serotonin, and the resulting serotonin is what boosts your mood safely and naturally. Actually, lack of serotonin in the brain can be a big contributing factor in cases of depression. And if the brain needs more serotonin, it's highly likely that other areas of the body need more serotonin and tryptophan too. At quantities normally found in human bodies, tryptophan has virtually no side effects, but you'll still need a doctor's help testing your levels and determining how much you need to take. For a list of physicians in your area skilled in natural medicine, contact the American College for Advancement in Medicine (949-583-7666; www.acam.org) or the American Association of Naturopathic Physicians (703-610- 9037; www.naturopathic.org)
Turmeric
Meanwhile, a common spice called turmeric may lessen the skin irritations caused by radiation therapy, according to a study from the University of Rochester Medical Center. Typically used in curry powders, turmeric contains curcumin, which is known to relieve pain and have anti-inflammatory effects. I received a newsletter from noted cancer researcher, Ralph W. Moss, Ph.D., in which he presents a convincing case for the cancer preventive benefits of turmeric. He points to the island nation of Sri Lanka, where the key characteristic of a typical diet includes large amounts of turmeric in curries. As with all herbs, turmeric should be taken with care. Some people may experience stomach upset and even ulcers with high doses of turmeric. Also, because turmeric is known to thin the blood, it should not be taken with anti-coagulant medications or anti-inflammatory drugs. Turmeric. This spice adds a distinctive flavor and yellowish hue to curries and other Asian dishes. Curcumin, an active ingredient in turmeric, has long been used as an anti-inflammatory in Ayurvedic medicine in India for problems such as bursitis, tendinitis and carpal tunnel syndrome. In the US, this botanical is most commonly recommended for arthritis, back and neck pain, carpal tunnel syndrome and sports injuries. (It also is used for indigestion.) How it works: According to Blumenthal, there is a growing body of data that powerful anti-inflammatory components in turmeric can safely reduce the pain and swelling of arthritis. Other studies suggest a still wider variety of healing benefits, such as lowering cholesterol and preventing cancer. How to take it: An easy way to incorporate turmeric in your diet is to spice up your meals with it. An average dose of curcumin consists of 400 mg to 600 mg (containing 95% curcumin) in capsule form up to three times daily. A study published in the October 15 2005 issue of the American Association for Cancer Research journal Clinical Cancer Research http://clincancerres.aacrjournals.org/ found that curcumin, which occurs in the spice turmeric, prevents breast cancer from spreading to the lungs of mice given the compound.
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Turnips
Colds, flu, sinusitis and bronchitis can be signs of nutritional deficiencies. A turnip a day may be the answer, as these root vegetables are rich sources of selenium, sulfur, vitamin C and riboflavin. Dr. Ingram advises replacing potatoes with turnips in soups, stir fries and casseroles. Note: Turnips also are an excellent source of curcumin, also found in the cooking spice turmeric, which can help protect against neurodegenerative disorders, such as Alzheimer's disease.
Valerian
What it does: The root combats insomnia and acts as a mild sedative to relieve anxiety or restlessness. Scientific evidence: All of the nearly 30 clinical studies to date have shown the herb to be effective against insomnia and anxiety. In a recent German trial, taking 600 mg of valerian root extract daily proved as effective as the prescription tranquilizer oxazepam (Serax) for improving sleep quality, but with fewer side effects. Unlike prescription sleep aids, valerian isn't habit-forming, won't leave you feeling groggy the next morning and doesn't diminish alertness, reaction time or concentration. Potential side effects: None known. It is best to avoid combining valerian with conventional sedatives, such as diazepam (Valium), since the herb may exacerbate the drug's sedating effects. Typical dose: 2 g to 3 g of the dried crushed root, infused as a tea... or 400 mg to 800 mg in supplement form, taken one-half hour before bedtime.
Vanadium
Two decades ago, researchers were finding that small doses of this trace mineral could significantly improve blood sugar regulation. Of course, this kind of finding can cause a stir. It begs the question, if a little is good, wouldn't a lot be better? Well, many nutrients ARE safe even at high dosages, but continued research has shown that there is a very narrow line between the benefits and toxicity of vanadium. While it can be an effective addition to your diabetes prevention and treatment program, don't be sucked into the idea that more of a good thing is better. What is great about vanadium is that it's a naturally occurring element. Food sources that are rich in vanadium include: pepper, dill, radishes, eggs, vegetable oils, buckwheat, and oats. Whenever you can consume and
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absorb elements in an organic environment, the risk of reaching toxic levels is practically eliminated. As far as supplementing with vanadium, the wisest course is to use small doses. Dr. Wright suggests between 1-2 mg. per day, but check with your doctor to establish the exact dose right for you. Then, surround it with a balance of other nutrients that address the myriad of systemic conditions present in diabetes. This list includes: chromium, MHCP (methylhydroxychalcone polymer - the blood sugar regulating component found in cinnamon), lipoic acid, vitamins C, E, B6, and others.
Vegetables
In the e-Alert "Pain Takes a Holiday" (9/8/03) I told you about a 15-month study of almost 2,000 subjects that showed how those whose diets included the highest fruit intake had more than 70 percent reduced risk of heart attack and other cardiac problems compared with those who ate the least amount of fruit. On average, for every additional piece of fruit consumed each day, subjects showed a 10 percent reduction in coronary risk. And vegetable intake produced a similar effect. Subjects who consumed vegetables three or more times each week had approximately 70 percent lower heart attack risk than those who ate no vegetables at all. These heart protective benefits are most likely due to flavonoids, the substance that gives fruits and vegetables their color. Flavonoids have both antioxidant and anti-inflammatory qualities; two benefits that are believed to help curb chronic diseases, including heart disease, lung cancer, stroke, asthma, and type 2 diabetes.
Green Veggies to the Rescue I have a friend who used to call iceberg lettuce a waste of chewing time because it provides very little nutritional value. Of course, if there is one single thing that virtually every nutritionist -- from the lowest of the low-carbers to the highest of the high-carbers -- agrees on, its that we should all be eating more green, leafy vegetables. So, if youre going to eat the lettuce, which ones are worth the effort? And why are they so fantastic for us in the first place? THE ROOT OF GREENS To find out, I interviewed Sonja Pettersen, ND, whose use of whole foods and understanding of their healing properties are a big part of her naturopathic medical practice. To start with, the compound that makes plants green is chlorophyll, Dr. Pettersen explained. Chlorophyll is a natural blood purifier. The by-products of bacterial, fungal, yeast or viral infections litter the blood vessels with compounds that shouldnt be there. Our own immune system creates complexes that attack these foreign substances, and chlorophyll goes a long way toward assisting our bodies in
Health E-Notes through 12/10 cleaning them out.
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She went on to explain that since everything travels through the blood, blood is ultimately our way of eliminating sludge. Chlorophyll will manage bacterial growth, she told me. It helps remove unwanted residue and is a natural anti-inflammatory. Its renewing to the tissues. And it helps activate enzymes, so your own body systems and actions will reach their potential. Indeed, super chlorophyllcontaining plants -- such as spirulina, chlorella, and wild blue-green algae -- are an essential part of the healing armament in Traditional Chinese Medicine (TCM) and other Eastern practices. Which lettuces are best? Heres a rundown of those that are the most powerful. The numbers are the amounts of the vitamins found in one raw cup... Vitamin A (IU) Vitamin K (mcg) Beta carotene (mcg) Lutein+Zeaxanthin(mcg) Potassium(mg) Folate(mcg) VitaminC (mg) Calcium(mg) Red leaf lettuce 2,098 39 1,258 483 52 10 1 9 Iceberg 361 17 215 199 102 21 2 13 Romaine 2,730 48 1,637 1,087 116 64 11 16 Butterhead 1,822 56 1,093 673 131 40 2 19 Arugula 474 22 284 710 74 19 3 32 Watercress 1,598 85 959 1,961 112 3 15 41 Endive 1,084 115 650 0 157 71 3 26 Mustard greens 5,881 278 3,528 5,543 198 105 39 58 Spinach 2,813 145 1,688 3,659 167 58 8 30 Kohlrabi 49 0.1 30 0 473 22 84 32 Kale 10,300 547 6,182 26,500 299 19 80 91 Source: www.nutritiondata.com CRUCIFEROUS CANCER FIGHTERS The Brassica group of vegetables, which includes cruciferous vegetables such as broccoli, are packed with compounds called glucosinolates. Glucosinolates are not well absorbed by humans until they come into contact with myrosinase, an enzyme thats produced in the gut. At that point, they turn into truly amazing compounds called isothiocyanates, which are now thought to be the primary agents responsible for the anticancer activity of cruciferous vegetables. Isothiocyanates have been shown to have direct effects on human cancer cells, suppressing tumor growth and inhibiting cellular proliferation. They also help the liver in its job of detoxification. Note: Proper gut function is necessary to produce the isothiocyanates, so if you are taking antacids, you will be indirectly blocking much of the synthesis of this crucial compound. Winners in the Brassica group are watercress, broccoli, cauliflower, cabbage, brussels sprouts, arugula and kale.
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A note about cooking vegetables: Although eating most vegetables raw provides maximum nutrition, sometime we want them cooked. It is far better to steam veggies than to microwave them. Approximately 36% of nutrients are lost through steaming... but as much as 97% can be lost by microwaving. The beneficial compounds outlined above are actually the same ones that give certain plants their bitter taste, according to Dr. Pettersen. For example, arugula is much more bitter than iceberg lettuce -- and it also has much more benefit. She said that there is what might be called a bitter continuum, with greens at the bitter end providing the most nutritional benefits. ANTIOXIDANTS, OF COURSE Of course, green vegetables are loaded with antioxidants, which are vitamins and other compounds that help block the free radicals that can cause DNA damage, aging and even cancer. Antioxidants are rated on an oxygen radical absorbance capacity (ORAC) scale, which is a rating of the combined antioxidant power of a food -- how much antioxidant punch they (the antioxidants in the food) pack when taken together, working synergistically. The higher the rating, the better. ORAC ratings of common vegetables Kale 1,770 Spinach 1,260 Brussels sprouts 980 Alfalfa sprouts 930 Broccoli florets 890 Beets 840 Red bell peppers 710 All in all, most greens are definitely worth the chewing time.
Vetiver
As a grass, vetiver (Vetiveria zizanioides) is used for its unique ability to grow in soil that has been degraded and contaminated by heavy metals. It pulls the heavy metals out of the soil, and literally rehabilitates it. It is hailed by chemists as the best method for remedying the contamination by oil shale disposal piles. As an essential oil, vetiver is popular for its musky scent and reported calming effects, and is known in India as The Oil of Tranquility. Parents of children with ADD/ADHD who have tried alternative treatments to Ritalin have noted the calming effect the oil has on their children.
Vinegar
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Vinegar just may be the perfect food, says Dr. Ingram. A natural antibiotic, it stimulates the immune system and inhibits the growth of microbes. Vinegar also is an excellent source of acetic acid, which stimulates digestion. To help prevent food poisoning, Dr. Ingram recommends that you consume it with every restaurant meal, especially when you travel abroad. Add a splash to salads or soups, or pour it over meat or fish dishes. For arthritis, mix together one tablespoon each of honey and vinegar in a shot glass and drink it down twice a day. Among the best varieties of vinegar are those made from grapes or apple cider. Dr. Ingram's personal favorite is dark balsamic vinegar, which is exceptionally rich in health-enhancing chemicals, such as bioflavonoids.
Vinpocetine
Vinpocetine shows promise for chronic inflammation Findings reported in article published online on May 6, 2010 in the Proceedings of the National Academy of Sciences suggest that vinpocetine, a derivative of vincamine (from the periwinkle plant), could be useful for the treatment of chronic inflammatory diseases such as atherosclerosis, chronic obstructive pulmonary disease (COPD), arthritis, infectious diseases and cancer. Vinpocetine is a dietary supplement that has been used for many years to help prevent cerebrovascular disorders and memory loss, however, the compound's potential benefit in other disorders has not been explored. Chen Yan, PhD of the University of Rochester Medical Center's Aab Cardiovascular Research Institute and colleagues report that vinpocetine acts as an anti-inflammatory agent in a mouse model of lung inflammation and in cell cultures. Vinpocetine was found to inhibit tumor necrosis factor-alpha induced nuclear factor-kappabeta (NF-kB) activation and the subsequent induction of proinflammatory mediators in endothelial cells, epithelial cells, macrophages, and vascular smooth muscle cells. Vinpocetine works by inhibiting IKK, an enzyme that regulates inflammation by activating NF-kB.
The good news is that hearing loss can be halted and even reversed in some cases with a natural antioxidant called vinpocetine - an extract from the seeds of the periwinkle plant. Vinpocetine is a vasodilator, which means it increases circulation and helps deliver more oxygen to the cells. In this capacity, it's sometimes combined with other herbs and constituents to enhance hearing and memory function. In an HSI Members Alert we sent you in November 2001, we told you about a vinpocetine supplement called VincaHear, specifically formulated to improve hearing. VincaHear (available through life-enhancement.com) combines vinpocetine with other components that have been shown to benefit hearing, such as Ginkgo biloba, quercetin, niacin, vitamin D3, calcium, and magnesium.
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Vitamins/Supplements
Natural Vitamin Sources There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet. There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is natural vitamin sources for these vitamins that are the most essential to know. - Natural vitamin B1 sources are brewer's yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk - Natural vitamin B2 sources are brewer's yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses - Natural vitamin B3 sources are lean meats, poultry & fish, brewer's yeast, peanuts, milk, rice bran, potatoes - Natural vitamin B4 sources are egg yolks, organ meats, brewer's yeast, wheat germ, soybeans, fish, legumes - Natural vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer's yeast - Natural vitamin B6 sources are meats, whole grains, organ meats brewer's yeast, blackstrap molasses, wheat germ
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- Natural vitamin B7 sources are egg yolks, liver, unpolished rice, brewer's yeast, sardines, legumes, whole grains - Natural vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer's yeast - Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk - Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts - Natural vitamin B13 sources are root vegetables, liquid whey - Natural vitamin B15 sources are brewer's yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds - Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums - Natural vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips - Anthocyanins sources include tart cherries, cherry juice concentrate, dried cherries and tart cherry powder.
You're about to be wheeled into surgery and you have a thought: I wonder if my daily supplement use might impact the surgery? You can assume it very likely will. When you think of plastic surgery, what state comes to mind? California? Probably. Ohio? Probably not. And yet, a team from the Department of Plastic Surgery at Cleveland's University Hospitals Case Medical Center recently provided a very useful study for any patient about to undergo surgery whether it's a quadruple bypass or a simple out-patient cosmetic procedure. After UHCMC researchers conducted a review to assess the benefits and risks of widely used herbal supplements, they compiled this list of herbs that might be best to avoid in the two weeks prior to surgery:
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* For bleeding effects: gingko biloba, garlic, ginseng, dong quai, feverfew, fish oils * For drug interactions: echinacea, goldenseal, licorice, St. John's wort, kava, valerian root * For cardiovascular effects: ephedra, garlic * For anesthetic effects: valerian root, St. John's wort, kava * For photosensitivity effects: St. John's wort, dong quai * For hypoglycemia effects: ginseng The study discusses the usefulness as well as the potential surgical drawbacks of each of these herbs except one: fish oils. Obviously, fish oils are not herbs, but the authors don't explain why they strayed outside the world of botanicals to include this item on their list. One of the drawbacks of the focus on herbs in the UHCMC study is that it might leave patients and doctors with the impression that vitamin use is of no concern before surgery. And that's not the case. In the e-Alert "C Saw," (5/28/03), HSI Panelist Allan Spreen, M.D., explained how high levels of vitamin C complicate the anesthesia process. Dr. Spreen: "Very high doses of C over time cause the body to 'awaken' dormant enzyme systems that more fully utilize high doses of the nutrient. For those people I tell them to TAPER the C over time, reaching nearly zero just before surgery (not weeks before). This is because such high doses are good enough detoxifiers that more anesthetic drugs may be necessary for the anesthesiologist to keep you under. BUT, the absolute INSTANT you tolerate oral intake, you jack the C back up to heroic levels." In addition, Dr. Spreen recommends that other supplements including a good multi, along with vitamins E, A, and B- complex, selenium, NAC, alpha lipoic acid, milk thistle extract, zinc, and essential fatty acids should be taken generously after surgery, provided your doctor agrees, of course. And finally, in the e-Alert "Answering the Call" (4/7/05), you'll find commentary from Dr. Spreen on five specific nutrients that have been shown to improve post-surgical outcome by boosting immune system function.
Q: I have always been puzzled about when to take supplements -- on an empty stomach, or a full stomach? Should I do what my system tolerates best, or is there some rule of thumb depending on what I'm taking? Dr. Wright: The most important part of taking supplements is absorption. Anything that is not properly absorbed into your system is ultimately of no use to you. It is generally considered best to take vitamins with a meal since the digestive juices you produce at mealtime enable you to absorb the maximum amount of the nutrient. Fat-soluble vitamins such as vitamins A, D, E, and K require either animal or vegetable fat to be present in the stomach to be optimally absorbed. It is also a good practice to space your vitamins and supplements throughout the day, especially those that are water-soluble, such as the B-complex and vitamin C. If you are taking 3,000 milligrams a day of vitamin C, for example, you should take 1,000 at each of your three meals that day.
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A few things to take note of: if you are taking both mineral supplements and a fiber supplement, consider taking them at different times of the day. The fiber makes it difficult for the minerals to be absorbed. Taking too much zinc at once can cause stomach cramps, so you might want to split your dose up, depending on how much you take. And if you are taking any essential fatty acid supplements, you should take your vitamin E at the same time. Herbal remedies and probiotics, on the other hand, usually require an empty stomach for maximum effectiveness. This means 20-30 minutes before meals, or two hours after. Of course, no one wants to spend all of their time worrying about when to take their supplements. Perhaps the best strategy is to consult your nutritionally oriented physician, or a compounding pharmacist about the particular mixture of supplements you take and get his or her help planning out your day according to your specific combination. Then stick with the same routine every day. After all, the best plan is one that you can easily follow consistent
Previous studies in which supplements of vitamins C and E were given to pregnant women have produced mixed results. But a new study from the Central University of Ecuador found better results with the antioxidant coenzyme Q10 (CoQ10). About 200 pregnant women who were considered at high risk of pre-eclampsia were divided into two groups to receive 200 mg of CoQ10 daily or a placebo. The intervention period ran from the 20th week of pregnancy to delivery. Results: 30 women in the placebo group developed pre-eclampsia, while only 17 did in the CoQ10 group. This is the first study to test CoQ10 as a pre-eclampsia preventive, so further research is needed to confirm the results. Meanwhile, you can read more about CoQ10 in the e-Alert "Power to the Powerhouses" (6/28/04), which examined the use of CoQ10 in reducing the frequency and severity of migraine headaches. Many women experience a first migraine during pregnancy. If you're pregnant, talk to your doctor before adding CoQ10 to your supplement regimen.
Q: I notice that many of your articles refer to vitamin and mineral injections. Does that mean oral vitamins don't work as well? Dr. Wright: Oral supplements certainly help your overall health, however, progress is often much slower than it is with intravenous nutrients. There are several reasons why. Even when digestion is optimal, as it usually is in a young person, no nutrient is 100 percent digested and then assimilated. The "food" your body assimilates most efciently is, unfortunately, the worst one for you -- rened
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sugar. But most nutrients, especially minerals, are assimilated at less than 40-50 percent efciency. Quite often, you only assimilate 20 percent or less of the essential nutrients from what you eat. And this is if your digestion is operating completely up to par. In most cases, digestion isn't optimal, which further compounds the problem of absorbing or assimilating nutrients from your food. As we all get older, the efciency of digestion and assimilation almost always declines, as does our vision, hearing, strength, and many other functions. This happens even when there aren't any specic digestive or absorptive defects, and, of course, it's aggravated by specic conditions such as low stomach acid (hypochlorhydria), weak pancreatic digestive function, low or absent (because of surgery) gallbladder function, and other digestive/absorptive defects. Not only is your own stomach working against you, but the foods you're putting in it probably aren't helping much either. Even if you avoid packaged, processed foods, the things you do eat may not be as nutritious as they should be. Unless most of your diet is organically grown, the nutrient content of nearly any food you eat is considerably less than it was for the same food a century or more ago. For example, in the 1960s, the United States Department of Agriculture (USDA) published a map showing that in 37 of the 50 (U.S.) states, agricultural soils were decient in zinc. This is still the case for the large majority of all minerals. It takes years -- even decades -- of organic farming to restore both the quantity and availability of the entire range of nutrient minerals to optimal levels. And on top of all that, hidden food allergies, sensitivities, and intolerances, estimated to affect over half of us, also interfere with nutrient assimilation to variable degrees. So all of these factors are standing in the way of you absorbing -- either from foods or supplements -- all the nutrients your body needs to be healthy and disease-free. But when nutrients are injected intravenously or intramuscularly, they bypass those roadblocks and go straight into your blood stream where they can be delivered immediately to the areas that need them. While it's true that some of them are promptly excreted again by the kidneys and liver, your body knows what it's doing, so if it really needs one or several of the supplemental nutrients, it will "hang on" to a larger proportion.
Q: I would like your opinion on natural vs. synthetic vitamins. I read a bulletin by an alternative medical doctor who claims that the body recognizes only vitamins made from natural resources. JVW: The body recognizes just about any substance you put into it -- synthetic or not. The real question is what's best for you. Ideally, I would tell you to take vitamin supplements and other nutrients concentrated only from natural sources. Vitamins (and minerals) in nature are almost always found in conjunction with other vitamins, minerals, and metabolic co-factors -- vitamin C with a variety of flavonoids, for example. Since there's considerable "unity in nature," if vitamins are found with other nutrients in their natural form, it's very likely that they all work together in your body. But unfortunately, our world is far from ideal, so, while the naturally concentrated forms of vitamins might be the best option, you shouldn't totally avoid synthetics. In many instances, they're the only sources of the higher
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doses your body may sometimes need.
As for general guidelines, Dr. Spreen offered these thoughts on giving vitamin supplements to kids: "I don't even use supplements in newborns, preferring instead to pump them into the breast-feeding moms, so I don't know what supplements they could have been using in the study. However, if they contained iron (and they most likely did) nothing else much matters. Asthma in kids has a fairly short list of causes, in my opinion: 1) Food allergy; 2) Inhalant allergy; 3) Nutrient deficiency. I'm sure there are other causes, but I'd sure rule those out first. "In newborns the food should be breast milk... period. If there are asthma problems (and 0-6 months is pretty early to run into them), then the mother's diet must be examined, taking her off dairy, wheat, corn, possibly egg, possibly citrus, and anything else that she craves. And her supplements should not contain inorganic iron, which is the type that's in all the common, 100% RDA, junky products. "For the older kids, the top nutrients on the list are: Vitamin C (possibly needing ascorbate form if ascorbic acid bothers the stomach), citrus bioflavonoids (which don't tend to be allergic even if the juice is), vitamin B-6, magnesium, and vitamin B-12." Q: I have always been puzzled about when to take supplements -- on an empty stomach, or a full stomach? Should I do what my system tolerates best, or is there some rule of thumb depending on what I'm taking? JVW: The most important part of taking supplements is absorption. Anything that is not properly absorbed into your system is ultimately of no use to you. It is generally considered best to take vitamins with a meal since the digestive juices you produce at mealtime enable you to absorb the maximum amount of the nutrient. Fat-soluble vitamins such as vitamins A, D, E, and K require either animal or vegetable fat to be present in the stomach to be optimally absorbed. It is also a good practice to space your vitamins and supplements throughout the day, especially those that are water-soluble, such as the B-complex and vitamin C. If you are taking 3,000 milligrams a day of vitamin C, for example, you should take 1,000 at each of your three meals that day. A few things to take note of: if you are taking both mineral supplements and a fiber supplement, consider taking them at different times of the day. The fiber makes it difficult for the minerals to be absorbed. Taking too much zinc at once can cause stomach cramps, so you might want to split your dose up, depending on how much you take. And if you are taking any essential fatty acid supplements, you should take your vitamin E at the same time. Herbal remedies and probiotics, on the other hand, usually require an empty stomach for maximum effectiveness. This means 20-30 minutes before meals, or two hours after. Of course, no one wants to spend all of their time worrying about when to take their supplements. Perhaps the
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best strategy is to consult your nutritionally oriented physician, or a compounding pharmacist about the particular mixture of supplements you take and get his or her help planning out your day according to your specific combination. Then stick with the same routine every day. After all, the best plan is one that you can easily follow consistently.
Vitamin A
Q: I'm a long-time e-Tips reader, and I've got the message on vitamin D loud and clear. I know I should be getting plenty of sunshine, but I've had skin cancer in the past. My doctor has warned me that going out in the sun without sunscreen will make it return. Is there anything I can do to prevent that from happening? Dr. Wright: Skin cancer is actually relatively common, but it's not the killer the media makes it out to be. In fact, it's usually found and treated early and is rarely fatal -- or even serious. The problem is that, for many people, skin cancer keeps coming back even after they've been treated for one case. But recurrent skin cancer doesn't have to be a fact of life. The answer is often as simple as using retinoic acid, which can significantly decrease skin cancer recurrences or stop them altogether. Retinoic acid is a form of vitamin A that is naturally present in the skin in very small quantities. It works by delivering a message to the DNA in the nucleus of skin cells, telling them to divide normally and not to "go cancerous." Sun exposure makes this "message delivery" much less effective, which can allow skin cancer to occur. But, as you read previously, we all need sun exposure in order to get enough vitamin D, which is a critical aspect of a huge list of body functions. This is where supplemental retinoic acid steps in: It aids in delivering messages to the DNA that tell it to divide normally. Retinoic acid obviously isn't the only factor in skin cancer prevention, but it's an important one that those people who have had recurring cases of skin cancer can use to reduce your risk or prevent it altogether. Retinoic acid is sold as Retin-A (yes, that's the same Retin-A that teenagers use against acne) and is available by prescription only.
Retinoic acid is a form of vitamin A that is naturally present in the skin in very small quantities. It works by delivering a message to the DNA in the nucleus of skin cells, telling them to divide normally and not to "go cancerous." Sun exposure makes this "message delivery" much less effective, which can allow skin cancer to occur. But, as you read previously, we all need sun exposure in order to get enough vitamin D, which is a critical aspect of a huge list of body functions. This is where supplemental retinoic acid steps in: It aids in delivering messages to the DNA that tell it to divide normally.
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Retinoic acid obviously isn't the only factor in skin cancer prevention, but it's an important one that those people who have had recurring cases of skin cancer can use to reduce your risk or prevent it altogether. Retinoic acid is sold as Retin-A (yes, that's the same Retin-A that teenagers use against acne) and is available by prescription only.
Q: I've seen conflicting advice on supplementing with vitamin A. Some sources say to take large amounts of it to protect vision and other body functions, but then others say that taking too much is dangerous. What's the real answer? JVW: Vitamin A is an essential nutrient that humans need in order to survive. I generally recommend 25,000 IU of vitamin A per day. Despite some of the things you've heard, it's relatively difficult for an adult to overdose on this vitamin, particularly at this dose. Still, it's a good idea to know what the symptoms of vitamin A overdose are, just in case. They include headache, progressively drier skin, loss of hair (especially eyebrows), cracked lips, and pain in "long bones" (upper arms, upper legs). The good news is any possible overdose is easily reversible if the vitamin A is promptly stopped.
Higher vitamin A intake cuts stomach cancer risk by half A report published in the February, 2007 issue of the American Journal of Clinical Nutrition described the finding of researchers in Sweden that men and women who have a higher intake of vitamin A from food and supplements have half the risk of developing stomach cancer than that experienced by those whose intake is low.
The effects of vitamin A supplementation were dramatic: * Placebo subjects: 25 percent had less skin damage when their pre-test and post-test biopsies were compared * 25,000 IU subjects: 65 percent had less skin damage * 50,000 IU subjects: 81 percent had less skin damage * 75,000 IU subjects: 79 percent had less skin damage Needless to say, the researchers concluded that 50,000 IU of vitamin A is the maximum daily dose required for the most effective protection for sun-damaged skin. No significant toxic reactions were reported in any of the four groups. Vitamin A is essential to the health of your eyes, bones, skin and immune system. Growth and healing also
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benefit from the antioxidants that this key vitamin supplies. Here are some vitamin A basics: * Fruits and vegetables with orange and yellow coloring, and green leafy vegetables contain beta-carotene, a precursor of vitamin A * The body poorly converts beta-carotene into vitamin A * The best dietary sources of vitamin A are animal products, such as eggs and liver * Cod liver oil is an excellent natural source of vitamin A * The problems with vitamin A toxicity are associated with supplements of synthetic vitamin A taken in high doses Studies show that smokers with a high intake of beta-carotene are at greater risk of developing lung cancer. But for just about everyone else, its almost impossible to overdo vitamin A consumption, according to HSI Panelist Allan Spreen, M.D. In fact, Dr. Spreen tells me there are only about two-dozen recorded cases of distress due to excessive vitamin A intake. Dr. Spreen suggests that 10,000 IU of beta-carotene vitamin A per day is adequate for most people. Talk with your doctor or a dependable nutritionist to determine a vitamin A dosage thats right for you.
Let's start with the basics. As I mentioned above, vitamin A is essential to the immune system, providing antioxidants that benefit growth, wound healing, reproduction and healthy skin. All of this is in addition to the two things that vitamin A is famous for: maintaining good vision and strong bones. Fortunately, vitamin A is plentiful in numerous foods, in two different forms. As pre-formed vitamin A, also called retinal, it can be found in a wide variety of foods of animal origin, including: dairy products such as whole milk and whole milk yogurt, butter and cheese. Beef and chicken liver also deliver good amounts of retinal. The other kind of vitamin A is pro-vitamin A, also known as beta-carotene, and is abundant in dark green leafy vegetables and colorful orange vegetables and fruits (for which it helps supply the color) such as pumpkins, squash, sweet potatoes, peaches, apricots, cantaloupes, mangoes and (most famously) carrots. So vitamin A is one of the nutrients that are fairly easy to get. But many multivitamins contain good amounts of vitamin A as well, and that's where problems can arise. Because if you get adequate vitamin A in your diet, you probably don't need it in supplement form, especially if you're older, and especially if you're a woman. And here is where the recent controversy begins. As for supplements, Dr. Spreen suggests that 10,000 IU of vitamin A per day is adequate, and certainly a long way from getting too much. And he has this additional advice: "It's important that synthetic vitamin A be avoided. Use the fish oil type only." Dr. Wright explained that vitamin A promotes the health of epithelial tissues throughout the body, including the tissues of the eyelids, conjunctiva, and cornea. The glands that produce various components of tears are all
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composed of epithelial cells and are, therefore, dependent on an adequate supply of vitamin A. Severe deficiency of this vitamin is common in some developing countries and results in extreme dryness of the eyes. Although severe vitamin A deficiency is uncommon in the United States, it is possible that a localized deficiency could develop on the surface of eyes that are stressed by a harsh environment or by contact lenses. Luckily eye drops containing vitamin A are available without a prescription at many drug and health food stores. So hopefully I'll be waking up dewy-eyed tomorrow morning. Vitamin A eye drops are good for more than helping dry eyes. They also help prevent night blindness and assist the eye in adapting from bright light to darkness Q: I always thought beta-carotene and vitamin A were the same thing, but my wife is trying to tell me that vitamin A is toxic! And I know that beta-carotene can't be toxic because I take it every day in a supplement my optometrist gave me. But now I'm curious. Can you clear this up for us? JVW: It's true that beta-carotene and vitamin A are related, but they aren't the same. Beta-carotene is found in fruits and vegetables, especially orange- and yellow-colored varieties, as well as leafy greens. While it can be converted into vitamin A in the body, the body's capacity for making this conversion is somewhat limited, which is why I usually recommend vitamin A for specific conditions, rather than relying on beta-carotene to do the job on its own. Vitamin A is found in meat, liver, eggs, and dairy products. It is true that too much vitamin A (hypervitaminosis A, as it's called) can lead to birth defects, liver abnormalities, and reduced bone mineral density, which can increase the risk of osteoporosis. But vitamin A deficiency can also be a very serious problem. Night blindness can be one of the first symptoms of vitamin A deficiency. Many doctors shy away from using high doses of vitamin A therapeutically because of the toxicity risk, but I've found that in cases of acute infection, a short course of high dose vitamin A is highly effective and still safe. Of course, this type of therapy should never be used when a patient is pregnant, and only under the supervision of a health care practitioner. After reviewing the research, I found that on a couple of points I zigged when zagging would have been the better choice. So now I'll put the record straight with these simple guidelines for getting adequate amounts of vitamin A: The problems with vitamin A toxicity are associated with supplements of synthetic vitamin A taken in high doses Fruits and vegetables with orange and yellow coloring, and green leafy vegetables contain beta-carotene, a precursor of vitamin A The body poorly converts beta-carotene into vitamin A The best source of vitamin A is animal products, such as eggs and liver Cod liver oil is an excellent natural source of vitamin A
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Vitamins B
B vitamin supplements slow brain atrophy in cognitively impaired patients The results of a double-blinded clinical trial reported online on September 8, 2010 in the journal PLoSONE revealed that men and women with mild cognitive impairment who were supplemented with vitamin B6, vitamin B12 and folic acid experienced a reduction in the rate of brain atrophy compared with those who received a placebo. Brain atrophy, which involves the loss of neurons and their connections, occurs in older individuals and has been linked with elevated plasma homocysteine, a toxic amino acid that is lowered by specific B vitamins. The study included 168 men and women aged 70 and older diagnosed with mild cognitive impairment who participated in the Homocysteine and B Vitamins in Cognitive Impairment (VITACOG) trial. A. David Smith and colleagues at the University of Oxford in England randomized the subjects to receive 20 milligrams vitamin B6, 500 micrograms vitamin B12 and 800 micrograms folic acid per day for 24 months. Cognitive testing, blood sample analysis, and magnetic resonance imaging (MRI) scans of the brain to assess the rate of atrophy were conducted before and after the treatment period.
Increased intake of vitamins B6 and B12 from food and supplements linked to less depression A report published online on June 2, 2010 in the American Journal of Clinical Nutrition reveals a lower risk of developing depression among men and women who consume greater amounts of vitamin B6 and vitamin B12. Researchers at Rush University Medical Center in Chicago evaluated data from 3,503 participants in the Chicago Health and Aging project, an ongoing study of adults aged 65 and older. Intake of vitamin B6, vitamin B12 and folate was calculated from dietary questionnaire responses. Depression was assessed via the 10 item Center for Epidemiologic Studies Depression scale administered during follow-up interviews conducted between 1997 and 2009. Four hundred seventy-one participants reported at least 4 depressive symptoms over up to 12 years of followup. Adjusted analysis of the data revealed that higher intakes of both vitamin B6 and B12 from food and supplements were associated with decreased depressive symptoms over the course of follow-up. Each additional 10 milligrams of vitamin B6 and 10 micrograms of vitamin B12 intake were associated with a 2% lower risk of developing depressive symptoms per year. No significant benefit was observed in association with B vitamin intake from food alone, nor was an effect found for folate. The authors note that vitamin B12 from food sources has poor bioavailability and absorption, especially in older individuals. They also suggest that "it is possible that folate is associated with the onset of depressive symptoms but only at insufficient concentrations that are below the range of intake that occur in fortified folic acid populations such as the Chicago Health and Aging Project population."
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According to a recent study published in the Journal of the American Heart Association (JAMA), B vitamins may help prevent cancer. While I wouldn't exactly classify this as "news," the study did uncover one detail that I hadn't heard before. Apparently these vitamins offer more cancer-preventing benefits for people ages 65 and older. The researchers looked at the effects of folic acid and vitamins B6 and B12 on the rates of breast cancer and other invasive cancers in 5,442 women. They found that, overall, women in both the supplement group and the placebo group had similar rates of cancer. But when they looked specifically at age breakdowns, they discovered that women over the age of 65 in the supplement group has a 25 percent lower risk of invasive cancer and a 38 percent lower risk of breast cancer. This certainly isn't to say that younger women shouldn't be supplementing with these nutrients they play a critical role in keeping DNA healthy in all ages. But it is a reminder to those people who do fall into the 65+ age bracket that it's more important than ever to make sure you're getting enough. Dr. Wright recommends 500 to 1,000 micrograms of vitamin B12, 50 to 100 milligrams of vitamin B6, and 5 to 10 milligrams of folic acid.
B vitamins are involved in the production of stress hormones. Particularly important is pantothenic acid (vitamin B-5), which is best taken at a dosage of 500 mg, three times daily. Side effects are uncommon. The rest of the B vitamins can be taken as part of a multivitamin formula.
Writing in the American Journal of Clinical Nutrition, the USDA authors concluded that, Low B vitamin and high homocysteine concentrations predict cognitive decline. Vitamins B6, B12, and folate have been proven to help metabolize homocysteine. These nutrients are abundant in asparagus, lentils, chickpeas, most varieties of beans, and especially spinach and other leafy green vegetables. But many people dont absorb B vitamins well, so in addition to these food sources a good B-complex supplement is often required to lower homocysteine levels.
High levels of B vitamins have also been shown to relieve symptoms of depression. In addition to supplements, good dietary sources of vitamin B are: tuna, salmon, avocados, bananas, mangoes, potatoes, broccoli, cauliflower, poultry and meat. Note that stress (which often goes hand in hand with depression) is believed to deplete the body's store of B vitamins. For those readers who might still be struggling with sciatica: I've found that vitamins B1 and B12 help the majority of people battling sciatica pain. I've even had reports from people saying their pain disappeared entirely. A small number don't find relief using this therapy, but trying it certainly won't hurt. It works best when given by injection. The solution should contain 100 milligrams of vitamin B1 and 1,000
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micrograms of vitamin B12. Start out with one injection a day, then taper down the frequency based on how you're feeling. As we've seen in previous studies, elevated levels of the amino acid homocysteine have been linked with Alzheimer's disease and other forms of dementia. Considerable research has also demonstrated that foods and supplements rich in vitamins B6, B12, and folic acid help reduce homocysteine levels. When homocysteine is not properly metabolized, levels of the amino acid rise. But nutrients such as vitamins B6, B12, and folate help metabolize homocysteine. These nutrients are found in dietary sources such as asparagus, lentils, chickpeas, most varieties of beans, and especially spinach and other leafy green vegetables. But many people don't absorb B vitamins well, so in addition to these food sources, a B vitamin supplement is often required to lower homocysteine levels.
Biotin
Part of the water-soluble, B-complex family of vitamins, Biotin is best known for its effect on skin and hair. Biotin is essential in the conversion of carbohydrates to energy. It also plays a major role in fat and protein metabolism for building healthy tissue. Pregnancy, lactation, stress, toxic or irritable bowel disorders, and carbohydrate intolerance are some of the more common conditions that can lead to deficiencies in biotin. Food sources of biotin include beef liver, cauliflower, eggs, mushrooms, chicken breasts, salmon, spinach, brewer's yeast, and nuts. The two best food sources are cooked eggs and liver. (Raw eggs contain a protein that prevents biotin absorption.) According to the Linus Pauling Institute (LPI), biotin research on rats indicates that this vitamin may stimulate insulin secretion in the pancreas. And one study - cited on the LPI web site - showed that a group of 43 type 2 diabetics had significantly lower biotin levels compared to non-diabetic subjects.
Choline
Choline (pronounced "ko-leen") is part of the B vitamin complex. But researchers estimate the average choline intake in the U.S. is only about 315 mg per day well below the recommended adequate intake (AI) of 425 mg per day for women and 550 mg per day for men. This is a concern because choline deficiency can play a role in raising homocysteine the amino acid that promotes plaque buildup on artery walls. But choline benefits go far beyond heart health. Your body uses choline to maintain healthy cell membranes, and to facilitate memory storage and muscle control. In addition, choline helps prevent fatigue, insomnia, and the build up of fats in the liver. And studies have shown that low levels of choline have been associated with poor kidney function and memory loss, while more advanced cases of deficiency may contribute to anemia, high blood pressure, heart disease, and kidney failure. The best source of choline is a food that many mainstream doctors still insist is bad for you: egg yolks. In fact, eggs safely deliver an abundance of key nutrients.
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Other choline sources include organ meats, peanuts, toasted wheat germ, cod, salmon, broccoli, Brussels sprouts, milk, and flaxseed. Many multivitamins contain choline, but not enough to even approach the recommended AI.
Choline (pronounced "ko-leen") is part of the B vitamin complex. According to a report I sent you last year, the average choline intake in the U.S. is only about 315 mg per day well below the recommended adequate intake (AI) of 425 mg per day for women and 550 mg per day for men. This is a concern because choline deficiency can prompt a folic acid deficiency, which in turn may raise homocysteine - the amino acid that promotes plaque buildup on artery walls. But choline benefits go far beyond heart health. Your body uses choline to maintain healthy cell membranes, and to facilitate memory storage and muscle control. In addition, choline helps prevent fatigue, insomnia, and the build up of fats in the liver. And studies have shown that low levels of choline have been associated with poor kidney function and memory loss, while more advanced cases of deficiency may contribute to anemia, high blood pressure, heart disease, and kidney failure. The best source of choline is a food that many mainstream doctors still insist is bad for you: egg yolks. In fact, eggs safely deliver an abundance of key nutrients. Other choline sources include organ meats, peanuts, toasted wheat germ, cod, salmon, broccoli, Brussels sprouts, milk, and flaxseed. Many multivitamins contain choline, but not enough to even approach the recommended AI. Researchers at Penn State University recently presented a study that shows AI amounts for choline appear to be set too low. STUDY PROFILE: * Nearly 60 healthy adult subjects were recruited - 26 men, 16 premenopausal women, and 15 postmenopausal women * In the first phase of the study, each subject followed a diet that delivered 550 mg of choline daily for 10 days * In phase two, each subject followed a diet that contained less than 50 mg of choline per day for six weeks * Throughout the study, researchers monitored toxicity in blood and urine, and measured liver fat with magnetic resonance imaging (MRI) * Results showed that 77 percent of men, 80 percent of postmenopausal women, and 44 percent of premenopausal women developed muscle damage or fatty liver during phase two * Six men developed some amount of fatty liver or muscle damage during phase one In the May 2007 issue of the American Journal of Clinical Nutrition, the Penn State team offered this post-trial
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note: "Subjects who developed organ dysfunction during this diet had normal organ function restored after incremental amounts of choline were added back to the diet." Choline levels as high as 850 mg per day were required to avoid liver and muscle damage in about 20 percent of the subjects who were at risk. Researchers believe that their results demonstrate that the current recommended AI for choline is too low, especially for men and postmenopausal women. Talk to your doctor about this study before adding extra choline to your daily supplement regimen.
Choline is the essential building block for the brain neurotransmitter acetylcholine, and it plays a vital role in brain development, memory, and the formation of cell membranes throughout the body. Choline is a naturally occurring amino acid and can be found in egg yolks, milk, nuts, soy lecithin, and beef liver.
Heres a pop quiz: Which of these nutrients is essential for keeping your memory sharp? A) Vitamin C B) Choline C) Beta-carotene The answer is B: choline. But dont be dismayed if you thought, What the heck is choline? Youre not alone. According to a recent survey, nearly three out of four people have little or no idea that choline is an important nutrient. This isnt really surprising - choline (pronounced koleen) was only recognized as part of the B vitamin complex in 1998, so its spent less than a decade in the limelight. Now that youve been introduced, here are five key reasons why choline might be your new best friend: * The body uses choline to make a neurotransmitter that facilitates memory storage and muscle control * Helps prevent fatigue and insomnia * Helps prevent the build up of fats in the liver * Helps maintain healthy cell membranes * Choline deficiency has been associated with poor kidney function, memory loss, fatigue, and insomnia, while extreme cases of deficiency may contribute to anemia, high blood pressure, heart disease, and kidney failure The best source of choline is egg yolks. And if youve heard that eggs are bad for you, dont believe a word of it. Choline is just one of many excellent nutrients eggs deliver. Other good choline sources include organ meats, legumes, milk, cauliflower, and flax seeds.
Choline is a B vitamin that the body uses to make a neurotransmitter that facilitates memory storage and muscle control. Choline deficiency has been associated with insomnia, fatigue, poor kidney function and memory loss.
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Extreme cases of deficiency may prompt anemia, high blood pressure, cardiovascular disease and kidney failure. In a study published in the American Journal of Clinical Nutrition, the Harvard team examined food frequency questionnaires submitted by more than 1,900 subjects (average age: 54) who participated in the Framingham Offspring Study. Using the new food composition databases from Harvard, the Department of Agriculture and the Journal of Nutrition, researchers were able to assess the total intake of choline and betaine. (Choline is oxidized to betaine.) Blood samples provided total homocysteine measurements for each subject. Researchers found that subjects with the highest intake of choline had nearly 10 percent lower total homocysteine compared to subjects with the lowest choline intake. When highest and lowest betaine levels were included in the analysis, homocysteine levels dropped even lower in the highest intake group. This homocysteine reduction might have been more dramatic if the subjects had actually been getting the recommended daily intake for choline, which is 550 mg per day for men and 425 mg per day for women. The highest choline intake recorded in the study was 401 mg per day, and the average for all subjects was just over 310 mg per day. The best sources of choline are meat, eggs and milk. Betaine is found mostly in spinach, broccoli and beets. An interesting wrinkle in the Harvard study involved the folate factor. Researchers found that choline and betaine intake reduced homocysteine even when intakes of folate and other B vitamins were low.
Choline is a member of the B vitamin family. It helps the body absorb and use fats, and is required for making acetylcholine (ACH), a neurotransmitter needed for muscle control, memory storage, and other critical functions. Key research discoveries about choline came in the late 1930s, when scientists discovered that tissue from the pancreas contained a substance that could help prevent fatty build-up in the liver. Since then, choline has been located not only in the pancreas and liver, but as a component in every human cell. A mild deficiency of choline can lead to fatigue, insomnia, poor kidney function, problems with memory, and nerve-muscle imbalances. Choline deficiency can also cause deficiency of another B vitamin critically important for health, folic acid. Extreme dietary deficiency of choline can result in liver dysfunction, cardiovascular disease, impaired growth, abnormalities in bone formation, lack of red blood cell formation, infertility, kidney failure, anemia, and high blood pressure. Current research is studying whether choline and acetylcholine plays a role in Alzheimer's.
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Folate (Folic Acid)

Hot flashes reduced by folic acid A trial described in an article in the September, 2010 issue of the journal Gynecological Endocrinology found that the B vitamin folic acid significantly reduced the number and intensity of hot flashes experienced by a group of menopausal women. Hot flashes, characterized by an unpleasant sensation of excessive heat, occur in up to 75 percent of menopausal women and are linked to a reduction in estrogen levels. While hormone replacement therapy is helpful in alleviating hot flashes, some women prefer to avoid it. Brain release of the hormone norepinephrine (noradrenaline) and its metabolite 3-methoxy 4-hydroxy phenyl glycol (MHPG) have been found to be higher in women who experience hot flashes than in those who do not. Based on the findings of other research, Ayman A. A. Ewies of The Ipswich Hospital NHS Trust in Suffolk, England and colleagues "hypothesised that folic acid could ameliorate hot flushes by interacting with monoamine neurotransmitters in the brain; therefore, this study was conducted to examine the effect of folic acid supplementation on the occurrence of hot flushes and the plasma level of MHPG in postmenopausal women."
High folate intake associated with lower incidence of hearing loss in men The 2009 American Academy of Otolaryngology-Head and Neck Surgery Foundation Annual Meeting & OTO EXPO, held this year in San Diego, was the site of a presentation on October 5, 2009 of research conducted at Brigham and Women's Hospital in Boston which found a protective effect for the B vitamin folate against the development of hearing loss in older men. For their research, Josef Shargorodsky, MD and his colleagues analyzed data from 26,273 male dentists, optometrists, osteopaths, pharmacists, podiatrists, and veterinarians who were 40-75 years of age upon enrollment in the Health Professionals Follow-Up Study in 1986. Health and dietary questionnaires completed every two years were analyzed for the intake levels of several vitamins, including folate. Questionnaires completed in 2004 obtained information on hearing loss diagnosed since the beginning of the study. Over the course of the follow-up, 3,559 men developed hearing loss. Although no association was noted between the condition and other vitamin intake, men over 60 whose intake of folate from food and supplements was among the highest 20 percent of participants had a 21 percent reduction in the risk of developing hearing loss compared with those in the lowest fifth.
Folic acid may protect against fetal heart defects
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Since Canada introduced mandatory fortification of grain products with folic acid more than a decade ago, the number of babies born with severe congenital heart defects has dropped significantly in Quebec, researchers say. A McGill University study found a six per cent annual decline in cases of severe congenital heart defects in the province after 1998, when Canada began requiring food companies to add folic acid to products like flour and pasta. Folic acid is known to reduce the prevalence of spina bifida and other neural tube defects in newborns, but the new study adds weight to suspicions that the B vitamin plays a vital role in proper heart development as well.
High folate levels could help prevent allergic reactions and reduce symptoms An article published online on April 30, 2009 in The Journal of Allergy and Clinical Immunology revealed the discovery of researchers at Johns Hopkins Children's Center of a role for the B vitamin folate in lessening allergy and asthma symptoms. Pediatric allergist Elizabeth Matsui, MD, MHS and colleagues reviewed the medical records of 8,083 individuals aged 2 to 85 to obtain information on folate levels and respiratory and allergy symptoms. AfricanAmericans were found to have the lowest levels of folate at 12.0 milligrams per milliliter, a finding that could not be attributed to low income or socioeconomic status. Compared to subjects whose folate levels were highest at 18 nanograms per milliliter or more, those whose levels were 8 nanograms per milliliter or less were found to have a 30 percent greater risk of having high amounts of immune system markers known as IgE antibodies, which are elevated in allergy. Subjects with low folate levels were also more likely to report allergies, wheezing, or asthma. Those with low levels of folate had a 31 percent greater risk of skin allergies, a 40 percent greater risk of wheezing, and a 16 percent greater risk of asthma compared to those whose folate levels
Q: I notice that you recommend taking large amounts of folic acid. Aren't a lot of products enriched with this nutrient, though? If I eat those, do I need to take a separate supplement? JVW: Los Federales finally got around to requiring folic acid "enrichment" of refined grain products a few years ago. But even so, I still see three to five patients a week who have an outright folate deficiency. Obviously, adding it to packaged foods simply isn't enough to do the job. But then, a federal "enrichment" program is just like a federal tax refund: They take away a lot, waste most of it, give you back a tiny bit, and you're supposed to be happy about it. In this case, though, there's nothing to be happy about: A lack of folate raises your risks of cancer, heart and blood vessel disease, depression, dementia, and having children with birth defects. Fortunately, folate deficiency
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is easy and inexpensive to diagnose and easy to prevent or correct -- without government "help." Adding more food sources of folate to your diet is a good start. In general, anything green -- not just the leafy items -- is a good source. Beans, nuts, and wheat germ are also good options. Liver (from organically raised animals, of course) is one of the very best sources, along with other organ meats, oysters, salmon, and brewer's yeast. Now for the quid pro quo: These foods are all good sources, if they are eaten absolutely fresh and raw. (And yes, technically, that includes even the liver and beans.) You see, folate breaks down rapidly: After picking, just 24-48 hours in storage reduces the folate content of any vegetable by more than 50 percent. And both freezing and heating destroy even more folate -- in some cases up to 90 percent. But if you're not into raw liver (and most people aren't) or uncooked beans, you'll just need to accept the reduction in folate content caused by cooking. However, even after they've been cooked, there's still enough to make these foods worthwhile sources, and eating your liver and beans cooked is still a better idea than not eating them at all. But if you really want to maximize the folate content in the rest of your foods, it's best to eat them as fresh and raw as possible. For all you aspiring gardeners out there, look at this as the perfect opportunity to try your hand at planting and harvesting your own crops of spinach, green beans, peppers, and other folate-rich vegetables. But, at least partly due to its tendency to break down very easily, researchers have discovered that using folic acid as a supplement is actually more effective than dietary sources of folate alone, which is why I recommend that everyone include folic acid in their daily supplement regimen.
Folic acid supplementation helps reduce arsenic levels The October, 2007 issue of the American Journal of Clinical Nutrition published the results of a study conducted by researchers at Columbia University Mailman School of Public Health which found that supplementing with folic acid can significantly lower blood levels of arsenic, a toxic element that is ingested by drinking contaminated water. Chronic exposure to arsenic is estimated to affect more than 100 million individuals worldwide, and has been associated with an increased risk of cardiovascular disease, skin, liver and bladder cancer, and other health conditions.
Canadian folic acid fortification cuts neural-tube defects by nearly half The July 12, 2007 issue of the New England Journal of Medicine reported the finding of Canadian researchers that their countrys fortification of grain products with folic acid has resulted in a 46 percent decline in the incidence of congenital neural-tube deformation. Impaired development of the neural-tube during a childs prenatal period can result in lifelong physical or mental disabilities, and, in many cases, death. A deficiency of the B-vitamin folic acid has been
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Increased folic acid intake linked with lower Alzheimers disease risk The January 2007 issue of American Medical Association journal Archives of Neurology published the finding of Jos A. Luchsinger, MD, of Columbia University Medical Center, and colleagues that older men and women with a higher intake of folate from diet and supplements have a reduced risk of Alzheimers disease compared to those who consume less.
Meta-analysis justifies the use of folic acid to reduce heart disease and strokes The November 25, 2006 issue of the British Medical Journal published the conclusion of researchers at The London Queen Marys School of Medicine and Dentistry that there is enough scientific evidence to warrant the use of the B vitamin folic acid as an inexpensive and simple method of reducing heart disease and stroke. A greater intake of folic acid is associated with lower levels of homocysteine, an amino acid linked with the development of cardiovascular disease.
A recent folate study from the American Cancer Society examined dietary questionnaires collected from more than 65,000 men for nearly a decade. A little more than 5,000 men were diagnosed with prostate cancer during the study period. Results showed no association between folate intake and prostate cancer prevention, but researchers found a link between total folate intake and a slightly reduced risk of advanced prostate cancer. Even though this link was not particularly strong, the data suggests that a small folate increase may be enough to lower advanced prostate cancer risk. Alternative medicine pioneer, Jonathan V. Wright, M.D., notes that folate deficiency is quite common, and those who have this deficiency are flirting with nutritional disaster. In his Nutrition & Healing newsletter, Dr. Wright wrote, "Folic acid (along with vitamin B12 and zinc) is absolutely key to DNA reproduction and repair." The best dietary sources of folate include spinach and other dark green vegetables, brewers yeast, lima beans, cantaloupe, watermelon, wheat germ, and liver from organically raised animals. Dr. Wright has told you numerous times in the past about how good folate is for you: Folic acid supplements (the synthetic form of folate) can help prevent stroke, preserve memory loss, and prevent neural tube defects in unborn children. Folate is also known for reducing blood levels of homocysteine, which is strongly associated with heart disease. And a deficiency of this nutrient could contribute to depression and increased skin cancer risk. In Dr. Wright's words, "Folic acid is absolutely key to DNA reproduction and repair, along with vitamin B12 and zinc." Now I have another benefit to add to the list: Folic acid could help prevent throat cancer. A study done by Italian researchers shows folic acid supplements can prevent leucoplakia (a precancerous
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condition of the voicebox) from progressing to laryngeal cancer. This is especially true of patients with low folate levels -- particularly when they're combined with exposure to environmental carcinogens. In the trial, 43 patients who had not yet been treated for laryngeal leucoplakia received 5 mg of folic acid every eight hours. After six months, 12 patients were completely free of signs of the disease (white patches on the voice box), 19 had improved symptoms, and 12 showed no response. Since laryngeal leucoplakia tends to recur in a more advanced form, this news has researchers planning a larger follow-up trial to evaluate the effectiveness of folic acid supplementation after patients undergo surgery for the condition. If you're over 50 years old, be sure to ask your doctor to test your vitamin B12 level before supplementing with folic acid. Folic acid intake can sometimes mask B12 deficiency in older people, leading to possible anemia or central nervous system damage.
As many HSI members are aware, folate plays a key role in managing homocysteine. Research has shown that homocysteine metabolism requires folate, vitamin B6 and B12. So for most people, increasing dietary folate intake by eating asparagus, lentils, chickpeas, most varieties of beans, and especially spinach and other leafy green vegetables, will lower their homocysteine. If diet doesnt do the trick, vitamin supplements often will. HSI Panelist Allan Spreen, M.D., recommends 1.6 mg of folic acid daily, and as much as 5 mg daily for patients with cardiovascular problems. (Be sure to talk to your doctor before adding new supplements or higher doses to your regimen.) To get the most out of folate, Dr. Spreen also recommends 1 mg per day of B12, 100 mg per day of B6, and 400-500 mg per day of magnesium (to make the B6 more effective).
Through diagnostic interviews, the research team found that a significant number of depressed subjects had low red blood cell folate concentrations. Folate is a nutrient in the B vitamin group, and is abundant in liver, asparagus, lentils, chickpeas, most varieties of beans, and especially spinach and other leafy green vegetables. A low intake of these foods may result in folate deficiency. Pregnancy, excessive alcohol consumption, and inflammatory gastrointestinal diseases may also contribute to a deficiency of folate. Folic acid is the synthetic form of folate that you'll find in most multi-vitamins. But before adding extra folic acid to your supplements, if you're over the age of 50 you should ask your doctor to determine if you're deficient in vitamin B12. According to the National Institutes of Health's Office of Dietary Supplements, folic acid intake sometimes masks B12 deficiency in older people; a problem that can lead to anemia and may even damage the central nervous system.
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The best dietary sources of folic acid include spinach and other dark green vegetables, brewers yeast, lima beans, cantaloupe, watermelon, wheat germ, and liver from organically raised animals. In addition, Dr. Wright suggests supplementing with 1,000 mcg of folic acid per day, and more if you spend a good amount of time in the sun or have a family history of skin cancer. When I asked Dr. Spreen to tell us a little bit about folate, he noted first of all that, "Folate isn't effective in low doses except in a limited percentage of cases." And guess what? Folate supplements are only available in very low dosages of 0.8 mg (or 800 micrograms). Dr. Spreen explains: "That's all from the conventional medical dogma that folate can mask a vitamin B-12 deficiency if you take too much folate and zero B-12." So while taking a B-12 supplement along with your folate would be an obvious solution, the FDA has mandated low doses of folate instead. Dr. Spreen recommends 1.6 mg per day of folate, although he personally believes that a dosage closer to 5 mg would probably be better for those who wish to address cardiovascular problems. As for B-12, he recommends 1 mg (1000 mcg) per day in sublingual form (dissolved under the tongue). Besides adding B-12 to a regimen of folate, Dr. Spreen also recommends that to get the most out of folate, 100 mg per day of B-6 is also necessary, as well as 400-500 mg of magnesium per day (to make the B-6 more effective). What is... Folic Acid? Many people probably don't realize that folic acid is another member of the B-complex vitamins. It's probably best known for its important role during pregnancy. Insufficient folic acid during pregnancy can lead to tragic disorders, such as neural tube defects and spina bifida. But folic acid also plays an important role in overall health, and research has indicated that it may help protect against all sorts of serious health conditions, including heart disease and cancer. While folic acid is generally considered safe, it can interfere with other vitamins or medical therapies in higher doses. It also makes it difficult to accurately diagnose pernicious anemia. So make sure you consult with a nutritionally oriented doctor before deciding to start supplementing with folic acid in doses any higher than what is in a regular multi-vitamin. Increased folate lowers blood pressure in women. In a study presented at the American Heart Associations 58th Annual High Blood Pressure Research Conference on October 11 2004, it was found that younger women whose intake of the B vitamin folate is high have a reduced risk of hypertension compared to those whose intake is low. Hypertension risk in older women was also, to a lesser extent, reduced by increased folate. He begins by singling out folic acid in particular, which he says rivals essential fatty acids for the number one spot on the vitamin deficiency list. Dr. Wright calls folic acid deficiency "a major contributor to skin cancer risk," and he adds, "Folic acid is destroyed rapidly by heat, cold, and exposure to light, including sunlight. So it's sunlight's destructive effect on folic acid in the skin, not the actual sun exposure itself, that accounts for a significant part of the skin cancer problem. Folic acid (along with vitamin B12 and zinc) is absolutely key to
Health E-Notes through 12/10 DNA reproduction and repair."
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According to a recent Gallup poll, only one in seven women of childbearing age knows that a folic-acid supplement must be taken up to and during the first month of pregnancy to prevent NTDs (neural tube defects). What's the effect of this ignorance? Nearly 4,000 babies are born every year with spina bifida (split/open spine), microcephaly (small head), or anencephaly (rudimentary or no head)
PABA
PABA stands for para-aminobenzoic acid. This amino acid is often classified as a member of the B-vitamin complex since it assists in the formation of folic acid in the intestines.
Vitamin B1 (Thiamine)
Supplement can reverse diabetic damage In the wake of the Avandia scandal, I've been searching the planet for a better, safer and more effective way to reverse the damage caused by diabetes. And you're not going to believe where I found it: Right in Big Pharma's backyard! It's called benfotiamine -- and while it's sold as a prescription "drug" overseas, it's really just a synthetic derivative of ordinary vitamin B1, a.k.a., thiamine. There's just one big difference between the two: While thiamine is water soluble, benfotiamine is fat soluble -and that allows your body to absorb it five times more efficiently. The result: a diabetes repair kit that puts the other Big Pharma drugs to shame. Benfotiamine takes excess blood sugar and puts it to work -- restoring balance by allowing your blood cells to use the glucose instead of becoming overrun with the stuff. But that's not even close to all it does. It can actually reverse the damage caused by high blood sugar, including kidney and nerve damage. It's like getting your life back. Now, if Big Pharma would just start selling this stuff here in the United States, I'd give the devil his due -- and say this is a rare case of a drug that works (even if it is just a synthetic vitamin).
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But they wouldn't dare -- because the U.S. happens to be the world's most lucrative diabetes market, and benfotiamine is so safe, effective and inexpensive that it would wipe out that multibillion-dollar industry overnight. Now, I can practically hear what you're thinking at this point: If it's that good, why haven't I heard of it? Trust me -- it is that good. And while you may not have heard of it, researchers have. It's been studied for decades now -- and the science behind it is rock solid. In fact, if this was a movie, I could make a poster filled with glowing blurbs -- like this one from the journal Diabetes/Metabolism Research and Reviews: "an inexpensive approach to the prevention and/or treatment of diabetic complications." Or maybe this one, from Pharmacological Research: "effective for the treatment of diabetic neuropathy, nephropathy and retinopathy." Circulation: Heart Failure: "protects from diabetes mellitus-induced cardiac dysfunction" and "merits attention for application in clinical practice." Even in other languages, the results are the same -- this was in Serbian Archives for the Whole Medicine last year: "significant subjective and objective improvement" and "a good starting choice" for diabetic polyneuropathy. I didn't cherry-pick these, by the way. You can look it up yourself if you want -- and you'll find that the glowing research isn't limited to diabetes. Other studies have found that benfotiamine may help treat or lower the risk of everything from Alzheimer's disease to heart problems. The only problem is getting it. It's hard to find, and there's no way to be sure of what you're getting when you do find it. At some point, U.S. consumers will start to demand benfotiamine -- especially when word gets out over how effective it is overseas -- and you'll see every diabetic taking it. My prediction: It'll be game over for Big Pharma's diabetes drugs when that does happen. The only question is, will it be too late for you?
More than four years ago, HSI members read about a unique form of thiamine supplement in an article that appeared in the June 2004 HSI Members Alert.
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The author of the article Kathryn Mays-Wright notes that thiamine plays a vital role in carbohydrate metabolism, so when the vitamin is deficient, "your cells are literally soaking in a toxic glucose bath. This gives glucose ample opportunity to move in and cause all sorts of problems, from fatigue to neuropathy." The typical form of thiamine supplement is water soluble, which is easily eliminated from the body. But Kathryn cites a breakthrough 2003 study that used a fat-soluble form of thiamine supplement. Kathryn writes: "The factor that made the significant difference in this study is a supplement called benfotiamine, a lipid/fat soluble derivative of vitamin B1 (thiamine). In the presence of allicin, the active principle of garlic, the water-soluble thiamine hydrochloride is transformed into a lipid-soluble compound. "According to studies, as an oral supplement, benfotiamine is absorbed more rapidly and for longer periods than water-soluble thiamine. And its unique structure enabled it to pass directly through cell membranes, readily crossing the intestinal wall and being taken straight to the cell. As a result, your body absorbs benfotiamine better than thiamine itself and levels of thiamine remain higher for longer. Thiamine absorption from benfotiamine is about five times higher than conventional thiamine supplements." You can find more information about benfotiamine at benfotiamine.org, and HSI members can read Kathryn's full article in the HSI Members Alert archives on our web site at hsibaltimore.com.
Clinical trial of vitamin B1 helps reverse early kidney disease in diabetics A report published online on December 5, 2008 in the journal Diabetologia revealed the finding of researchers at the University of Warwick in England that high doses of the B vitamin thiamin can reverse one of the signs of early kidney disease in diabetic patients. Diabetes greatly increases the risk of kidney disease, which is detected in its early stage by testing for albumin in the urine. A high excretion rate of albumin (microalbuminuria) is indicative of diabetic nephropathy, which progressively worsens over the years. In earlier research conducted at the University of Warwick, it was shown that individuals with type 2 diabetes are often deficient in vitamin B1. The vitamin may be needed to prevent a range of vascular problems that occur in the disease. Naila Rabbani and Professor Paul J Thornalley of Warwick Medical School, in collaboration with researchers at the University of Punjab in Pakistan randomized 40 type 2 diabetics with microalbuminuria to receive three 100 milligram capsules of thiamine per day or a placebo for three months, followed by a two month washout period during which no treatment was administered. Urinary albumin excretion and other markers of kidney and vascular dysfunction were evaluated at the beginning and end of the treatment period. Plasma thiamin levels were also measured.
Vitamin B1, also known as thiamine, helps the body cells convert carbohydrates into energy, and is essential for the functioning of the heart, muscles, and nervous system. Extreme thiamine deficiency results in a condition
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called beriberi, which has fortunately nearly disappeared today thanks to foods "enriched" with thiamine, such as cereals, breads, and pasta. But while thiamine-enriched foods do contain plenty of this valuable vitamin, it's always better to get it from the foods where it's found naturally, such as lean meats (especially pork), fish, dried beans, and peas.
Vitamin B2
Like alpha-lipoic acid (which we discussed above), riboflavin, or vitamin B2, also plays a critical role in energy production, by converting carbohydrates into energy. It also helps process amino acids and fats and activate vitamin B6 and folic acid. Like all the B-vitamins, riboflavin is water-soluble and must be replaced daily. Foods rich in riboflavin include: Lean meats, eggs, legumes, nuts, and green leafy vegetables. Because riboflavin is destroyed by exposure to light, foods with riboflavin should not be stored in glass containers. "For the record, vitamin B-2 is wonderful for oily hair, as higher doses dry it up (don't ask me why). However, I have NOT heard anyone ever complain that normal hair gets too dry, so I don't think that's a problem."
Vitamin B3 (Niacin)
B3 may combat fungal infection Canadian researchers say vitamin B3 may be effective in fighting fungal infections. Researchers at the University of Montreal say studies in mice indicate C. albicans enzyme, known as Hst3 -essential to the growth and survival of the yeast infection Candida albicans -- can be inhibited with nicotinamide, a form of vitamin B3. "There is an urgent need to develop new therapies to kill C. albicans because it is one of the leading causes of hospital-acquired infections and is associated with high mortality rates," researcher Martine Raymond said in a statement. "Although many issues remain to be investigated, the results of our study are very exciting and they constitute an important first step in the development of new therapeutic agents to treat fungal infections without major side effects for patients."
Everyone who takes a niacin supplement needs to be aware of this point: Therapeutic doses of the vitamin are considerably higher than the daily doses you might get in your diet. Salmon, tuna, white meat chicken, and beef liver are all good sources of niacin. But if you ate a serving of each
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of those meats in a single day, your niacin intake might not even reach 50 mg. Liver damage is rare with niacin supplement use, but at therapeutic doses it's not a bad idea to keep an eye on liver enzyme levels, which your doctor can easily monitor with a blood test. Niacin may also raise blood sugar levels, so diabetics and their doctors should take that into consideration. HSI Panelist Allan Spreen, M.D. who advocates therapeutic niacin use under the care of a physician offers these niacin notes: * Some people are sensitive to niacin, especially time-release forms, so dosage should be lowered or discontinued if nausea or vomiting occurs * At high dosage, some experience a flush, which isn't dangerous and can be avoided by taking the inositol hexanicotinate form of niacin * A moderately high-fiber diet may make niacin more effective
In that e-Alert, HSI Panelist Allan Spreen, M.D., explained how high doses of vitamin B-3 (also known as niacin) have been shown to dramatically relieve many cases of schizophrenia. Dr. Spreen returns today to field a specific question about B-3 and two questions about treating other types of mental disorders with alternative therapies. We'll start with the B-3 question from an HSI member named Harold: "Shouldn't vitamin Bs be taken as a group? Can we absorb vitamin B-3 completely if taken alone?" As regular e-Alert readers know, Dr. Spreen looks on vitamin and mineral supplementation as a team effort: All the individual components are important, but they work more efficiently when combined. So Harold is on the right track. Dr. Spreen notes that B vitamins should ALWAYS be taken as a group because they function together. But treating schizophrenia requires a precise emphasis on B-3. Dr. Spreen: "In the specific case of schizophrenia the idea is that the body's individual absorption of vitamin B-3 is radically less than all the other B-vitamins. Larger (and possibly HUGE) doses may be needed, relative to the other members of the B family, to get a 'normal' ratio of all of them in that particular body. "Dr. Abram Hoffer of Canada discovered this link when he examined Canadian soldiers who became POW's in WW 2. These once-very-healthy men came home mentally afflicted with symptoms similar to schizophrenia. Hoffer deduced that the abominable diets in POW camps adversely affected the enzyme systems of the body enough to ruin the absorption of vitamin B-3. When super-high doses of B-3 were given (relative to the other B's), the mental dysfunction cleared, though it would return when the high doses were discontinued."
Niacin: A glossary of terms
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Q: I'm confused. Can you tell me how inositol hexaniacinate and inositol hexanicotinate compare with nicotinic acid and niacinamide? What's the difference? JVW: The only thing that separates inositol hexaniacinate from inositol hexanicotinate is the Atlantic Ocean. "Nicotinamide," "nicotinic acid," and "hexanicotinate" are the British terms for vitamin B3. The American terms are "niacinamide," "niacin," and hexaniacinate." Sometimes I use the British and American terminology interchangeably, so I apologize if I contributed to any of your confusion! Niacin and inositol hexaniacinate both lower serum cholesterol, triglycerides, and reduce the risk of heart attack. And both can raise HDL (good) cholesterol levels. Niacinamide doesn't share these actions, but it is effective against degenerative arthritis, anxiety, and type 1 diabetes. I prefer inositol hexaniacinate over "regular" niacin since it has less potential for adverse effects like flushing and rash. Inositol hexaniacinate is a combination of two B vitamins. It can safely dilate blood vessels, which will improve the circulation to the extremities. I usually suggest taking 500 to 600 milligrams twice daily. Occasionally, however, too much inositol hexaniacinate can cause nausea, in which case it should be stopped. The importance of niacin is well known to HSI members. In previous e-Alerts and Members Alerts, we've told you how niacin may help lower triglycerides while raising HDL cholesterol. And niacin helps regulate a gene called Sir2 that forms a protective barrier around your cells, defending them from rogue DNA molecules that cause the genetic instability that promotes aging. The body uses niacin, also known as vitamin B3, for the metabolism of food, and the maintenance of healthy skin, nerves, and the gastrointestinal tract. Foods containing the highest amounts of niacin naturally are meats, fish, brewer's yeast, eggs, legumes, potatoes, and peanuts.
Vitamin B5
Vitamin B5, also known as pantothenic acid, is a component of a molecule called coenzyme A, which plays a vital role in the metabolism of protein, carbohydrates, and fat. While severe deficiency is uncommon in this country, marginal pantothenic acid deficiency may be an often overlooked contributing factor in a number of chronic diseases. Vitamin B5 deficiency can result in a wide range of disorders including anemia, impaired immune function, atrophy of the thymus gland, depletion of adrenal hormones, peptic ulcers, reproductive abnormalities, and graying of the hair -- just to name a few.
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Although pantothenic acid is readily available in many foods, refining and processing foods reduces their content of vitamin B5, resulting in the reduced intake and subsequent deficiency many individuals experience. But a good B-complex vitamin taken daily ought to be enough to ensure that you are making up for any pantothenic acid deficiencies in your diet.
Vitamin B6
Come on...you've got to love vitamin B-6. Your body certainly does. Your body puts B-6 to use in activating nearly 120 enzymes and 19 of your body's 20 amino acids. And all of that contributes to DNA repair, healthy immune, hormone, and cognitive functions, as well as prevention of heart disease, depression, kidney stones, and some cancers. Men, you have a special reason to love this valuable vitamin: B-6 has been shown to modify the way the prostate responds to testosterone. And that modification just might prolong your lives. Research suggests that the B complex of vitamins have a preventive effect on the development and progression of prostate cancer. To investigate this link, a team from the Harvard School of Public Health looked at dietary habits of 525 men with prostate cancer. Survival over a period of 20 years was compared to the intake of four B vitamins: folate, riboflavin, B-6, and B-12. Results: Men with highest B-6 intake were significantly more likely to survive the two decades compared to men with the lowest intake of the vitamin. None of the other nutrients were linked to longer survival time. Most importantly, men with the best survival records were those who had localized-stage prostate cancer at the outset of the study and also had the highest B-6 intake. In other words, high levels of the vitamin were most effective when the cancer was newly diagnosed and had not yet spread beyond the prostate. Men who had the highest intake averaged 2.2 to 2.9 mg of B- 6 daily--about twice the recommended intake. So--pencils ready? Here's what your B-6 shopping list should look like... Bananas and chicken breast have particularly high levels of vitamin B6. Red meat, fish, beans, fruits, vegetables, and leafy greens are also good sources.
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Dr. Allan Spreen recommends 100 mg of B-6 daily, along with other B vitamins, of course, and magnesium. Dr. Spreen: "B- 6 is definitely more effective in the company of magnesium."
And just yesterday, I told you about vitamin B6's potential role in staving off depression in people over 65. Today brings even more good news. Because a new study shows that this powerhouse vitamin could just help protect you from lung cancer. The study, published in the Journal of the American Medical Association found an inverse relationship between serum levels of B6 and methionine and the risk of lung cancer. Basically, they found that people with higher concentrations of B6 were at lower risk of having lung cancer. The researchers say this could mean the nutrients play a role in prevention. It gets even better -- similar decreases were found in people who never smoke, people who are former smokers, and people who currently smoke. The study also suggested that former and current smokers might gain further protection from folate. Now, seeing as this is brand-new research, Dr. Wright hasn't made a specific recommendation on how much B6 you should take if you're concerned about lung cancer. But he's previously written about B6's role in the prevention of breast cancer, for which he's suggested 100 to 200 mg per day.
B6...take a bow. You earned it. The JAMA study is a review and meta-analysis of 13 studies. Nine examined B6 intake, and four examined blood levels of PLP, the active form of B6. All the studies compared B6 status to cases of colorectal cancer. This isn't the first time B6 has made an e-Alert appearance as a colorectal cancer fighter. In fact, some of these studies I've told you about are likely included in the JAMA analysis: * A Harvard Medical School study showed that subjects with the highest B6 levels had a much lower risk of colorectal cancer compared to subjects with the lowest levels * Tufts University research found that even a modest deficiency of key components in the B complex (including B6) increased colorectal cancer risk * In a large study from Scotland's University of Edinburgh, high levels of B6 intake reduced colorectal cancer risk by more than 20 percent
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* Another Harvard trial found colorectal cancer risk significantly reduced among subjects who had the highest dietary intake of folate and B6 In the new JAMA meta-analysis from Sweden's Karolinska Institutet...well, you can see exactly where this is going: Higher B6 intake and blood PLP levels were linked to lower colorectal cancer risk--and the higher the PLP levels, the stronger the link. If lowering colorectal cancer risk was your only health concern, A) You'd be very lucky, and B) This JAMA summation of B6 research would be all the reason you'd need to make sure your daily intake was high. But B6 is no ordinary vitamin. Twelve years ago, John M. Ellis, M.D., put B6 on the map with a groundbreaking book titled "Vitamin B6 Therapy: Nature's Versatile Healer." In it, Dr. Ellis explains that PLP is a coenzyme that activates many crucial enzyme systems. In fact, nearly 120 enzymes need B6 to function properly, and 19 out of your body's 20 amino acids require B6. That's why it's no surprise that B-6 also plays a key role in many other health issues, including immune function, hormone function, and cognitive function, as well as the prevention of heart disease, depression, kidney stones, breast cancer, and prostate cancer. Dr. Ellis believes that for most people, B6 supplements are needed to keep levels of the vitamin high, even though there are many dietary sources. The two best sources are bananas and chicken breast meat. Fish, red meat, beans, and a wide variety of other plant foods also contain B6.
Higher vitamin B6 levels correlated with lower heart attack risk in women In an article published online on August 10, 2009 in the American Heart Association journal Circulation, Harvard researchers report an association between higher plasma levels of vitamin B6 and a reduction in the risk of myocardial infarction (heart attack) in women. The study included 144 participants in the ongoing Nurses' Health Study who were diagnosed with myocardial infarction. The women were each matched for age, smoking status and other factors with two participants in the same study who did not have a history of heart attack at the time of the heart attack cases' diagnoses. Stored fasting blood samples were analyzed for plasma pyridoxal 5' phosphate (PLP), which is the predominant form of vitamin B6 that exists in circulation, and homocysteine, an amino acid which, when elevated, has been associated with an increased risk of cardiovascular disease.
"Why is vitamin B6 so wonderful as a preventive-healthcare therapy?"
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That question is posed by John M. Ellis, M.D., in his 1998 groundbreaking book titled "Vitamin B6 Therapy: Nature's Versatile Healer." Dr. Ellis explains that B6 is vitally important because the body converts the vitamin into pyridoxal phosphate, a coenzyme that activates enzyme systems the movers and shakers that trigger every activity in the body. Nearly 120 enzymes need B6 to function properly, and 19 out of your body's 20 amino acids require B6. But even healthy people, both young and old, tend to be deficient in vitamin B6, according to Dr. Ellis. That's why he believes that B6 supplements must be added to a B6-rich diet in order to maintain sufficient amounts of the vitamin. Your reward for making sure you get enough B6 can be summed up in two words: cancer prevention. The past three years have been big for B6. In the spring of 2005, Harvard Medical School published research that examined ten years of medical records from the Nurses' Health Study. Comparing cases of colorectal cancer against blood tests, researchers found that subjects with the highest B6 concentrations had a 44 percent lower risk of colorectal cancer and nearly a 60 percent lower risk of polyps compared to subjects with the lowest B6 levels. Later in the year, another research team examined 360 subjects with polyps and 425 polyp-free subjects and found that a lower risk of colorectal polyps was linked to high intake of five key nutrients: folate, beta-carotene, and vitamins C, D, and B6. Then, early in 2006, another Harvard study found a significant association between dietary intake of folate and vitamin B6 and a reduced risk of colorectal cancer. And finally, late last year, Tufts University researchers reported that even a modest deficiency of key components in the B complex (including B6) increases colorectal cancer risk. Ten years after the publication of "Vitamin B6 Therapy," Dr. Ellis would probably approve of the most recent B6 study, which examined both dietary and supplementary intake of the vitamin. Researchers at Scotland's University of Edinburgh recruited more than 2,000 subjects with colorectal cancer, and about 2,700 healthy control subjects. When vitamin consumption was assessed for each subject, researchers found that high levels of B6 intake reduced colorectal cancer risk by more than 20 percent. In addition, the Edinburgh team conducted a meta-analysis of colorectal cancer studies in which B6 was tested. The result: High B6 intake reduced colorectal cancer risk by nearly 20 percent. In this analysis, B6 protection against colorectal cancer was slightly higher among subjects over the age of 55. Bananas and chicken breast have particularly high levels of vitamin B6. Red meat, fish, beans, fruits, vegetables, and leafy greens are also good sources.
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As for supplementing, HSI Panelist Allan Spreen, M.D., recommends 100 mg of B6 daily, along with other B vitamins, of course, and magnesium. Dr. Spreen: "B6 is definitely more effective in the company of magnesium they work together intimately in the body." Talk to your doctor before supplementing with magnesium or vitamin B6, especially if you have Parkinson's disease. Evidence shows that high levels of B6 may reduce potency of levodopa, a Parkinson's medication. Note also that levodopa may contribute to B6 deficiency.
Vitamin B6, also known as pyridoxine, is involved in more bodily functions than almost any other single nutrient, which means there is a long list of problems that can be helped by supplementing with it. Once considered a second class citizen among vitamins and nutrients, changes in the toxicity of the environment have brought B6 out to the forefront. A class of chemicals known as hydrazines -- which are widely used in industry and agriculture and have now made their way into our food supply -- have been found to interfere with various biochemical functions that rely on vitamin B6. So we need more of this vitamin than our ancestors did to combat the effects of environmental pollution. And some specific conditions may require doses that are 20, 50, or even 100 times greater than the current Recommended Dietary Allowance (RDA) of 2 mg/day. Recently, this vitamin has been found effective in treating conditions such as: asthma, arthritis, childhood hyperactivity, premenstrual syndrome, carpal tunnel syndrome, and oxalate kidney stone prevention. Also, it helps block the formation of a toxic chemical called homocysteine, which studies are showing increases risk of coronary artery disease. In fact, Dr. Wright has had great success treating and curing his patients who have carpal tunnel syndrome with vitamins -- especially vitamin B6. There's ample clinical evidence backing up his (and other physicians') observation that a vitamin B6 deficiency is common in people suffering from carpal tunnel syndrome. Dr. Wright recommends 200 milligrams a day. He also advises that his patients take a high-potency B complex tablet at the same time as the B6, three times a day. "All in all," Dr. Spreen says, "B-6 is an amazing nutrient. The original B-6 guru was a doctor named Ellis, and his book on B-6 is still a magnificent read." The B-6 "guru" Dr. Spreen refers to is John M. Ellis, M.D., and his book (available on amazon.com) is titled "Vitamin B6 Therapy: Nature's Versatile Healer." One final note: Studies have shown that ample amounts of fruits and vegetables may be a key factor in preventing precancerous colon polyps from developing into cancer. And this may be especially true of bananas, spinach and avocado, all of which contain vitamin B-6. Other foods that deliver B-6 include poultry, fish, meat and beans. In the e-Alert "B +" (5/17/05) that I sent you earlier this week I told you how levels of vitamin B-6 that exceed the recommended daily allowance (RDA) of 2 mg for men and 1.6 mg for women may help prevent colorectal
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cancer. In that same e-Alert I also hinted at some of the other ways that B-6 can be effective. As HSI Panelist Allan Spreen, M.D., has already noted, he uses B-6 as a diuretic in his practice. He says the vitamin works especially well with women, and MOST especially if there's fluid retention associated with the monthly cycle. But B-6 doesn't stop there. Here's Dr. Spreen with some additional uses: "For carpal tunnel syndrome (which is involved with interstitial fluid taking up too much space within the carpal tunnel of the wrist, resulting in pressure on the nerve and causing numbness, tingling, and pain), 90 days of B-6 treatment is often required for the symptoms to completely subside. Retained fluid in general, however, can start leaving the first night (and can be disconcerting to a person who's now urinating more than they know they've been drinking...the interstitial fluid is leaving). "B-6 is also used for morning sickness (along with magnesium) and I've seen it work in about two-thirds of cases. There are other causes, but it can really help. "B-6 has recently been linked to heart disease prevention, as it helps lower serum homocysteine (along with B-12, folic acid, and trimethylglycine). Adding magnesium here most definitely helps, as magnesium makes B-6 work better, and works beneficially on the heart in its own right (see 'Keep Your Ticker Ticking', my favorite work to date). Bearing in mind that serum homocysteine is far more important than serum cholesterol as a heart disease risk factor, B-6 is big." Dr. Spreen's "Keep Your Ticker Ticking" is one of the most popular reports published by HSI. You can use this link to find out more details about the report: http://www.agora-inc.com/reports/610SHEAR/W600E706 And as if all of these health benefits weren't enough, it should be noted that a deficiency of vitamin B-6 has also been associated with glucose intolerance; a precursor of type 2 diabetes. A study published in the June 2005 issue of the journal Gastroenterology (http://www.gastrojournal.org), established an association between a higher intake of vitamin B6 and a reduction in womens colorectal cancer risk, particularly among those who consume alcohol. Readers of Life Extensions online Whats Hot column may recall that a similar association was observed among participants in the Nurses Health Study by Harvard researchers in a report published in the May 4, 2005 Journal of the National Cancer Institute. For the current study, researchers from the Karolinska Institutet in Sweden and the Harvard School of Public Health used data from the Swedish Mammography Cohort, which enrolled 61,433 Swedish women aged 40 to 75 between 1987 and 1990, who were followed for an average of 14.8 years. Questionnaires completed at the beginning of the study and in 1997 provided information on vitamin B6 intake from diet and supplements. During the follow up period, there were 547 women diagnosed with colon cancer, 252 with rectal cancer
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and 6 with both cancers. Analysis of the data found a 34 percent lower risk of developing colorectal cancer for women whose vitamin B6 intake was in the highest one-fifth of participants compared to those in the lowest fifth. Although the researchers found no overall association between alcohol intake and colorectal cancer risk, there was an association observed between the two among women whose vitamin B6 intake was low. However, among moderate drinkers, the risk of developing the disease was 72 percent lower for those in the top one-fifth of B6 intake compared to the lowest fifth. Lead author Susanna Larsson, MSc of the Karolinska Institutet commented, Consuming a diet high in vitamin B6 may reduce the risk of colorectal cancer in women, more specifically those who consume alcohol. Inadequate vitamin B6 status may lead to the development of cancerous polyps in the colon, so it is important for women to maintain a normal to high intake of vitamin B6." Vitamin B6 is a water-soluble vitamin that helps maintain normal blood-glucose levels, plays a role in fighting infections, and aids the formation of red blood cells and helps to increase the amount of oxygen carried by hemoglobin.
Vitamin B12
The benefits of B12 without the shot Q: Maybe I'm being a baby, but I just can't stand the thought of needles. I want to try your B12 recommendation for bursitis, but I dread getting a shot. Couldn't I get the same results from oral B12 supplements or sublingual vitamin B12 drops? Dr. Wright: You're definitely not the only person who hasn't outgrown a fear of injections. I hear similar requests from patients and readers on almost a daily basis. And until very recently, my answer has been to go ahead and try, but don't be surprised if it doesn't work. Unlike the injectable form, oral vitamin B12 has been notoriously unreliable. However, a new type of delivery system may have changed that. Liposomes are tiny, tiny spheres formed from natural lipids (fats). Liposomes surround water-soluble nutrients like vitamin B12, enabling them to pass through lipid membranes -- in this case, intestinal cell walls -- with much greater ease. So an increasing number of nutrients (as well as patent medications) are being produced in "liposomal delivery" form, which allows consumers to get more benefit from oral supplements. Two to three years ago, I worked with Life Enhancement to formulate a liposomal form of vitamin B12 called ProBone-O drops. It has 1,000 micrograms of vitamin B12 and 1,000 micrograms of folic acid -- which "pairs" with vitamin B12 in many metabolic reactions -- per 1/2 cc dose. It's available through compounding pharmacies, natural food stores, and the Tahoma Clinic Dispensary. So far, this liposomal delivery form appears to work better than any form of vitamin B12 except for the injectable.
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The Importance of the 12 B vitamin The 12 b vitamin is one of the b vitamins that are essential to maintain a healthy body. Otherwise known as Cobalamin, the 12b vitamin is needed for the processes to convert the carbohydrates, fats and proteins from food into energy. 12 b also, more importantly, helps keep the red blood cells healthy and therefore prevent heart disease as well as keeping the immune system functioning at its maximum level. In addition, 12 b is used to create the protective covering of all nerve cells in the body. The most important function of 12 b is to form healthy red blood cells. However, all cells need 12 b to keep them healthy. It is the white blood cells, amongst others, that need 12 b to help ensure that the immune system functioning properly. All of the nerve cells in the body also need 12 b to form their protective fatty layer. This is essential for all of the nerves but is especially so for those in the brain. If there is not sufficient 12 b to create this protective layer then the brain will not be functioning properly. Interestingly, the amount of 12 b that the body needs is relatively small but is needed on a regular basis. However, 12 b on its own is not enough as the body cannot absorb it easily. To help the body absorb 12 b the stomach produces intrinsic factor which enables more of the 12 b to be absorbed. 12 b is only found in animal foods such as liver, eggs, fish and meat but most people consume far more than their recommended daily amount of 12 b. This is not a problem as the body can only absorb about half of the 12 b that is consumed. It is also worth noting that the body can recycle the 12 b which cuts down on the impact of a 12 b deficiency. However, strict vegetarians or vegans are likely to require 12 b supplements if they do not eat any animal products that contain 12 b. If the body does not have enough 12 b then anaemia is the most obvious symptom. Obviously, this is due to the fact that there is not enough 12 b to make healthy red blood cells. Anaemia can also be caused by the body not creating enough intrinsic factor to help absorb the 12 b that is available in the food consumed.
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The body tends to makes less intrinsic factor once a person reaches 50 and this will lead to less 12 b being absorbed and supplements of 12 b may be required. Kids are also at risk from anaemia because they may not eat the food that contain 12 b. Pregnant women need more 12 b because the baby is absorbing 12 b during the pregnancy to grow properly.
Diabetics have another good reason to be aggressive about preventing vitamin B12 deficiency: peripheral neuropathy. A recent article in Southern Medical Journal notes that when anemia develops due to low B12, neuropathy often precedes the anemia. Peripheral neuropathy is nerve damage in the arms and legs -a common and dangerous problem for diabetics. Most importantly, anemia can be cured and the advance of neuropathy can be stopped with B12 therapy. But whatever progress neuropathy has already made can't be reversed. Prolonged B12 deficiency permanently damages protective sheaths that coat nerve fibers. This is followed by death of neurons--key cells that transmit information. Once neurons are lost, they're gone. Unfortunately, this neuronal death is not only peripheral-- it may also occur in the spine and brain.
So what makes B12 so important? Let's start with homocysteine. A high level of this amino acid has been linked to increased risk of dementia, Alzheimer's disease, heart attack, stroke, and Parkinson's disease. But B12 is one of the key vitamins that helps metabolize homocysteine, which drives your level down. In the Netherlands study, homocysteine increased by an average of 5 percent in subjects who took metformin. B12 also plays a role in keeping your bones healthy. A University of California study found that women with the lowest levels of B12 had a significantly higher risk of bone loss and fractures compared to women with the highest levels. Unfortunately, the Netherlands study didn't determine if B12 supplementation would correct the deficiency. But let's assume that supplements would be helpful, at the very least, and go forward from there. Dr. Spreen recommends 1,000 micrograms of B12 daily, taken in sublingual form (dissolved under the tongue).
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And he notes that of the three B12 forms, methylcobalamin is by far the best. But he adds an important note that B12 needs other nutrients in order to be most effective. His recommendations: * Folate - 1.6 mg daily * Vitamin B6 - 100 mg daily * Magnesium - 400 to 500 mg daily Your best dietary sources of B12 are primarily meat, fish and eggs (so vegetarians and vegans will definitely want to supplement). Folate and B6 are found in asparagus, lentils, chickpeas, most varieties of beans, and especially spinach and other leafy green vegetables. For magnesium, you want to eat plenty of avocados, nuts, seeds, whole grains, and (again) leafy green veggies.
Is there such a thing as too much B12? Q: Isn't taking too much B12 dangerous? I'm confused, because I've read several articles from you recommending large doses of the vitamin. Dr. Wright: I've been working with vitamin B12 therapy since 1973, and I can tell you that the only way you could kill yourself with this nutrient would be to fill your bathtub with it and drown. Over two decades ago, there was some concern that metabolic breakdown of very large quantities of a certain form of B12 (called cyanocobalamin) might set excess quantities of cyanide (from the "cyano" part of "cyanocobalamin") loose into the body. This theory has never been proven, but you can avoid even the very remote possibility of such a reaction by using different forms of vitamin B12: hydroxocobalamin or methylcobalamin. Both are just as effective -- if not more so -- than cyanocobalamin.
Vitamin B12 helps prevent canker sores The painful condition known as recurrent aphthous stomatitis (RAS), or canker sores, might be prevented by supplementing with vitamin B12 according to research published in the January/February issue of The Journal of the American Board of Family Medicine. The cause of RAS is unknown, although local trauma and stress have been proposed as the most likely triggers. Dr Ilia Volko and colleagues at Ben-Gurion University of the Negev and Calit Health Services in Beer-Sheva, Israel gave 58 men and women with RAS 1,000 micrograms sublingual vitamin B12 or a placebo to be taken before sleep for six months. Blood samples were evaluated for serum vitamin B12 levels at the beginning of the study. Participants were instructed to keep an Aphthous Ulcers Diary which was reviewed monthly by the
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research staff. Duration of aphthous stomatitis episodes, monthly number of ulcers, and pain severity were tracked in each group. During the last two months of the trial, the average duration of outbreaks, number of ulcers, and pain decreased in the group treated with vitamin B12. By the end of the treatment period, 74 percent of those who received vitamin B12 and 32 percent of those who received the placebo had achieved remission, defined as the absence of aphthous ulcers. No differences were observed in the treatment group between those with varying initial serum vitamin B12 levels.
Some topical vitamin B12 might also help reduce the root cause of inflammation. Cytokines are inflammatory agents that prompt the body to produce nitric oxide the primary culprit behind eczema's itching and rashes. In the e-Alert "Red Flag, Black Box" (3/22/05), I told you about another German study that tested a topical treatment containing vitamin B12 a natural scavenger of nitric oxide. In that test, the vitamin cream produced very favorable responses, while a placebo cream produced poor-tomoderate responses. The cream was also well tolerated, which is more than you can say for the widely used commercial topical treatments Elidel and Protopic. Three years ago, the FDA issued a public health advisory to inform consumers that the use of these two popular treatments may pose a cancer risk. If you can't find B12 cream at your local vitamin shop, there are several sources on the Internet that carry different brands. But talk to your doctor before trying B12 cream or high doses of omega-3 DHA.
Q: I've read several of your articles recommending large doses of B vitamins for various conditions. But I thought taking too much vitamin B12 was dangerous? JVW: I've been working with vitamin B12 therapy since 1973, and I can tell you that the only way you could kill yourself with this nutrient would be to fill your bathtub with it and drown. Over two decades ago, there was some concern that metabolic breakdown of very large quantities of a certain form of B12 (called cyanocobalamin) might set excess quantities of cyanide (from the "cyano" part of "cyanocobalamin") loose into the body. This theory has never been proven, but you can avoid even the very remote possibility of such a reaction by using different forms of vitamin B12: hydroxocobalamin or methylcobalamin. Both are just as effective-if not more so-than cyanocobalamin.
Dementia Prevention on the Vitamin Shelf Many aging baby-boomers are deathly afraid that they will fall victim to the rising rates of Alzheimer's disease and dementia. The good news is that prevention may be as close as the vitamin aisle, thanks to research that suggests that vitamin B-12 (cobalamin) may help. When I mentioned this to Daily Health News consulting
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medical editor Andrew L. Rubman, ND, he told me that naturopathic physicians have long used B-12 as a treatment for dementia. While the mainstreamers are just catching on, once again naturopaths have been aware of its benefits for many years. B-12 DEFICIENCY: MORE COMMON AS WE AGE Vitamin B-12 is a central player in brain and nervous system processes, observes Dr. Rubman. In addition, a B-12 deficiency can lead to a wide variety of neurological problems. In mild cases, these might pass unnoticed -- subtle changes in memory, depression, irritability and the like. But in extreme cases, B-12 deficiency may contribute to more serious disorders such as dementia. Unfortunately, B-12 deficiency is very common among older adults, especially those over 60. Americans get plenty of B-12 in their diet through foods such as shellfish and beef. Yet older people have problems digesting B-12-rich foods and absorbing B-12, so its deficiency commonly increases as we age, explains Dr. Rubman. Given how important B-12 is to brain and nervous system function, along with the body's reduced digesting ability, it is easy to see why dementia may result. WHAT YOU CAN DO Even though we have broad government guidelines as to how much B-12 we should take in, Dr. Rubman points out that we must also take into account individual differences in how it is absorbed and utilized. Dr. Rubman encourages people to get a serum B-12 blood test through their doctor to assess their level of B-12. If there is a deficiency -- contrary to the emphasis on B-12 shots in conventional medical practice -- he says that certain oral forms work equally well. In particular, Dr. Rubman often prescribes sublingual B-12 pills, either hydroxycobalamin or methylcobalamin, which dissolve under the tongue. (Avoid cyancobalamine, which may be poorly absorbed.) B-12 should be taken under a doctor's supervision. In order for it to function properly, other B vitamins are also required. One B-50 multi, taken twice daily, is quite often prescribed along with the B-12, as they do not last 24 hours in circulation. If you're taking in sufficient B vitamins, urine should remain yellow. Dr. Rubman adds that B-12 works best as a catalyst with other nutrients. In addition, if you have a poor diet or have digestive challenges that inhibit proper absorption and utilization of nutrients, B-12 can't function efficiently. He also warns that when you take acid-reducing or acid-suppressing drugs, the level of B-12 absorption can drop. To properly absorb nutrients, you need to work on digestion. In most cases, a naturopathic physician can get impaired digestion back on track within just a few weeks.
This busy vitamin processes carbohydrates, proteins, and fats. It also helps to make all of the blood cells in our bodies. No small job, which is why a deficiency in vitamin B12 can rob you of energy and vitality. As we age, our stomachs have an increasingly difficult time absorbing B12 and using it adequately. Many people over 60 find that B12 injections make a dramatic difference in their energy levels and overall feeling of health and well-being.
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The researchers concluded with a recommendation that vegetarians should be monitored by physicians to check both vitamin B-12 status, as well as homocysteine levels. And while supplements of B-12 might help might help bring down the homocysteine, Dr. Spreen adds this important note: "Remember that vitamins are not food, or a replacement for it. But it's a nice trick to mix more nutrients into the food we eat as 'health insurance.'" High doses of supplemental vitamin B12 needed to correct deficiency The May 23 2005 issue of the American Medical Association journal Archives of Internal Medicine (http:// archinte.ama-assn.org/) published the findings of Dutch researchers that much higher levels of vitamin B12 are needed to remedy a deficiency of the vitamin than are provided by the Netherlands recommended dietary allowance of approximately 3 micrograms per day. (In the US, the daily value for vitamin B12 is 6 mcg, however, the Institute of Medicines dietary reference intake is lower at 2.4 mcg per day.) A common means of correcting vitamin B12 deficiency is intramuscular injection of the vitamin, however, oral vitamin B12 has also been shown to be effective, although an optimal dose has not been determined. Daily oral doses of 2.5, 100, 250, 500 and 1000 micrograms cyanocobalamin were administered for 16 weeks to 120 people aged 70 and older with vitamin B12 deficiency determined by low serum B12 and elevated plasma methylmalonic acid (MMA). Methylmalonic acid is a compound that is produced in the body when vitamin B12 is insufficient. Vitamin B12 is additionally needed to remethylate homocysteine to the amino acid methionine, therefore elevated total homocysteine can also be an indicator of B12 deficiency. The participants blood samples were analyzed for cobalamin and MMA at 8 and 16 weeks. Plasma MMA was reduced in all participants at 8 weeks and remained stable through the studys conclusion. Greater mean reductions in MMA were observed with increasing doses of vitamin B12, however, the highest dose of 1000 micrograms cyanocobalamin lowered MMA by the same percentage (33%) as 500 micrograms. Analysis of the data determined that the lowest dose resulting in 80 to 90 percent of the maximum reduction in MMA varied from 647 to 1032 micrograms per day. The authors conclude that the lowest dose of oral cyanocobalamin required to normalize biochemical markers of mild vitamin B12 deficiency in older people with a mild vitamin B12 deficiency is more than 200 times greater than the recommended dietary allowance for vitamin B12 of approximately 3 micrograms per day. Clinical trials are currently assessing the effects of high doses of oral cobalamin on markers of cognitive function and depression . . . However, the present trial demonstrates that much higher doses of cyanocobalamin are required to normalize vitamin B12 deficiency than were previously believed. Vitamin B12 is essential to the nervous system and is key to the development of red blood cells. The vitamin is found in animal foods such as meats, eggs, and dairy, and (in smaller amounts) in some cultured plants such as miso. A lack of this vitamin can cause pernicious anemia. A deficiency is also associated with disorders involving the thyroid, parathyroid, and adrenal glands. Symptoms of vitamin B12 deficiency include fatigue, dizziness, lethargy, anemia, depression, muscle weakness, and numbness and tingling in the arms and legs.
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Vitamin C
Vitamin C could improve sepsis outcome Research conducted at the University of Western Ontario and Lawson Health Research Institute has uncovered a beneficial role for vitamin C in sepsis, an immune system reaction to bacterial infection that results in the formation of blood clots, impaired blood flow and potential organ failure. The condition occurs mainly in infants, individuals with impaired immune systems, and older men and women. The current study's findings were reported in the November, 2010 issue of the journal Intensive Care Medicine. Severe sepsis carries a mortality rate of 40 percent, according to University of Western Ontario Schulich School of Medicine & Dentistry professor Karel Tyml. Capillaries that have been blocked by blood clots, caused by oxidative stress and activation of the blood clotting pathway, are the cause of multiple organ failure and death in septic patients. "There are many facets to sepsis, but the one we have focused on for the past 10 years is the plugging of capillaries," he noted. Dr Tyml's laboratory was the first to discover this phenomenon via the use of intravital microscopy.
Experienced sailors know they can help prevent seasickness with plenty of vitamin C. This was recently confirmed in an Austrian study that showed a histamine spike in people who were seasick. But one or two grams of Vitamin C disrupted histamine production and curbed seasickness.
Q: I drink orange juice every day, and only take vitamin C when I feel a cold coming on. My wife's been after me to take extra vitamin C, not just once but twice a day! I think I'm healthy. Is there any good reason for doing this? Dr. Wright: Actually, there's a great reason to take extra vitamin C: If you don't, your body won't get any of this crucial vitamin at all. You see, every other species of animal (with the exception of primates, guinea pigs, and an obscure Indian bat) synthesizes its own vitamin C internally from glucose. When stressed in any way or start to become ill, their bodies immediately start to manufacture greatly increased quantities of vitamin C to combat the stress or illness. But by some genetic defect, humans and the few animals noted above don't have this ability. Mainstream medicine has spent a lot of time and money on treating all other sorts of genetic diseases. But most doctors still don't bother acknowledging, let alone correcting, this particular human defect. Fortunately, it's easy enough for each of us to take care of this problem on our own, just by taking vitamin C supplements. The small amount of vitamin C present in our food -- and in that orange juice you drink each day -- is enough to prevent death from scurvy, but not nearly enough to produce maximum health benefits.
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If you're still skeptical, consider the fact that research has shown that daily supplementation of vitamin C can increase lifespan in men by as much as six years and one year in women.
Take vitamin C. Vitamin C makes capillaries less fragile. Extra vitamin C is particularly important if you're taking aspirin or corticosteroids, drugs that can strip vitamin C from the body. The amount in a multisupplement, typically 60 to 100 mg, usually is adequate.
Q: I read the eTip last week about the importance of vitamin C and how it can help prevent diabetes. But how do I know how much of it to take? Dr. Wright: A few scientists who've seriously studied this question point out that, on an equivalent-weight basis with animals that synthesize their own vitamin C, healthy adult humans (if they could) would produce between 2 and 4 grams (2,000 to 4,000 milligrams) of vitamin C internally each day. These sorts of comparisons give us general guidelines about appropriate baseline quantities, but, since we're all individuals, I recommend an individualized approach, using feedback from your own body. It's actually quite simple to determine with the following process: Slowly increase your supplemental vitamin C each day until you start getting excess gas or loose bowels. At that point, your body isn't absorbing or able to use that quantity, so you should then back off to the largest amount that doesn't produce loose bowels or excess gas. Most adults I work with find their tolerance point (when they're not ill or stressed) to be 3 to 6 grams daily. When illness occurs, however, that point frequently increases to at least 20 to 30 grams daily. Occasionally, people who've had severe viral illness have told me they've taken up to 100 grams daily for a day or two without any bowel problems at all. (Since vitamin C is water-soluble and rapidly used by our bodies, it's a good idea to spread out your total dosage amount over at least two or three intervals daily when you're healthy and as often as hourly when you're ill.) One note of caution: Individuals who have had calcium-oxalate kidney stones or who come from families who've had them should limit supplemental vitamin C to 1 gram daily unless they're working with a health-care professional knowledgeable in nutritional therapy. There's a remote possibility that more vitamin C will increase the production of oxalate in those individuals. Fortunately, however, it's easy to test for this possibility, and the risk is very small.
Within the last few years, it has been reported that a regular application of a 10 percent vitamin C topical solution (rubbed in, not swallowed) can actually reverse fine skin wrinkles. Potentially, vitamin C can benefit skin in two important ways. First, vitamin C is essential for the synthesis of collagen. Adding vitamin C to a culture of skin cells (fibroblasts) dramatically increases the synthesis of collagen. Second, vitamin C is an antioxidant and can help reduce skin damage caused by free radicals.
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So when vitamin C is properly delivered to skin cells, there is a good chance to reduce wrinkles and improve skin texture. Unfortunately, most of the products on the market that say they contain vitamin C don't really work. This can happen for a few reasons, but the most common one is that these products don't usually contain the proper concentration of vitamin C. But you should be able to buy a 10 percent vitamin C solution/topical lotion through compounding pharmacists without a prescription (since it's just diluted vitamin C). Except in very rare cases of hypersensitivity, there are no side effects. Topical vitamin C oxidizes (turns brown) more easily at room temperature and loses some of its effectiveness. It lasts longer if it's kept refrigerated. Your best bet is to buy small quantities of the solution so that you can use it up before any significant oxidation takes place. There are many other effective natural means for fighting wrinkles, too -- Retin-A and alpha-hydroxy acids are just a couple of additional options. For more information on natural wrinkle fighters, check your local library or bookstore for a copy of Dr. Nicholas Perricone's book The Wrinkle Cure: Unlock the Power of Cosmeceuticals for Supple, Youthful Skin.
Vitamin C might also help the effort. In a 2006 report in the American Journal of Clinical Nutrition, UK researchers recruited more than 3,250 healthy men over the age of 60. Food frequency questionnaires were used to determine fruit and vegetable intake, and blood samples were taken to measure vitamin C and C-reactive protein (CRP a marker that signals risk of heart disease and other chronic illnesses). Researchers found high fruit consumption to be linked with a 25 percent reduced risk of inflammation, while inflammation risk was nearly cut in half among those who had high blood levels of vitamin C.
I'm very excited to report that 2008 may turn out to be a breakthrough year for vitamin C therapy also known as intravenous ascorbic acid (IAA) in the treatment of cancer. About a year and a half ago I told you about a University of Kansas trial that was about to get underway. In that study, UK researchers planned to test IAA on ovarian cancer patients. That trial has been completed and the published results will be available later this year. And you can be sure I'll fill you in on the details as soon as the study is available. Meanwhile, researchers at Philadelphia's Thomas Jefferson University have launched a trial in which 20 nonHodgkin lymphoma patients will receive IAA. As I've noted in previous e-Alerts, high doses of vitamin C administered by injection prompts production of hydrogen peroxide, which attacks cancer cells but leaves healthy cells undamaged.
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This is a very promising field of cancer study that has been neglected for much too long. You can read about several IAA case studies in which vitamin C therapy produced dramatic results in the eAlert "Just Getting Started" (4/11/06), at this link: http://www.hsibaltimore.com/ealerts/ea200604/ea20060411.html And if you know someone who might benefit from IAA therapy, you can find orthomolecular practitioners who administer IAA at Orthomolecular.org. Just choose "Resources" in the main menu.
Why Vitamin C Gets A's from the Experts Practically everyone "knows" vitamin C is good for you... but I'm not sure many really understand how good. Identification of its import dates back to early explorers crossing the ocean by ship who suffered from something called scurvy -- caused by a deficiency of vitamin C. For a long time now, the recommended daily allowance of vitamin C has been at levels that prevent such a deficiency -- but decades ago, some scientists, including Nobel Prize-winner Linus Pauling, began to argue that much higher doses of vitamin C are needed for optimal health. There is now a continual stream of research on vitamin C and its related health benefits -- which include antioxidant, anti-inflammatory and anti-aging properties, along with the fact that it has been shown to be a heart-health booster. I called naturopathic physician Mark Stengler, ND, author of Bottom Line Natural Healing newsletter for the latest thinking on the many positive attributes of vitamin C, along with guidelines on how much we need to reap its benefits. HEART HEALTH Much of the new buzz on vitamin C relates to its value in reducing risk for cardiovascular disease, Dr. Stengler told me, citing numerous research studies showing its protective role in heart health. Among these is research based on the Nurses' Health Study which followed more than 85,000 women for up to 16 years, and that demonstrated that a higher intake (in this case, more than 359 mg/day from dietary sources and supplements) reduced cardiovascular risk by 27%... and an analysis of nine other studies tracking more than 290,000 adults that showed a 25% reduction in risk in those who took more than 700 mg of supplemental vitamin C, compared with those who took none. In addition, a Finnish study examining the health of middle-aged men who had no evidence of pre-existing heart disease found that those who were deficient in vitamin C were 3.5 times more likely to suffer heart attack. Not only has vitamin C been shown to decrease risk for heart attacks, it also seems to reduce damage following one. In a study called the Myocardial Infarction and Vitamins (MIVIT) trial, researchers found that patients who suffered an acute heart attack and then supplemented for one month with 1,200 mg of vitamin C (along with 600 mg of vitamin E) after an initial IV infusion of vitamin C had a reduced rate of complications from the heart
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attack. The supplemented group also had fewer additional heart attacks and deaths, reducing by nearly 20% the combined rate of death, new heart attack and other severe complications. "This doesn't surprise me," Dr. Stengler told me, "since vitamin C has so many protective functions, including increasing blood vessel flexibility (so they do not rupture as easily) and preventing the oxidation of LDL cholesterol." Readers may recall from previous stories that cholesterol becomes problematic when it oxidizes -- and vitamin C helps prevent that, he said. IMMUNE BOOSTING In addition to acting as a powerful antioxidant and helping protect the body from free radical damage, vitamin C also supports immune function. It enhances the activity of white blood cells, the body's first defense against pathogens. And it improves immune response partly by activating an antiviral chemical produced by the body called interferon. Additionally, vitamin C helps to regenerate other antioxidants, including vitamin E, by acting as a "recycling service" for antioxidants in the body, causing them to re-circulate in the bloodstream and thus delivering "double duty" protective action. Inflammation is a component of major degenerative diseases and other conditions including diabetes, Alzheimer's, obesity and heart disease -- and C-reactive protein is one effective measure of inflammation levels. "Vitamin C as a supplement has been shown in studies to reduce C-reactive protein," Dr. Stengler said. AND YET MORE HEALTH BENEFITS "Vitamin C has powerful healing effects on many other systems in the body as well," Dr. Stengler added. "I'd say it's one of the most versatile, multi-factorial nutrients for our bodies." In particular, vitamin C is... * A collagen builder. Collagen is an important structural component of bones and tissues -- and Dr. Stengler notes that vitamin C plays a critical role in the human body's synthesis of collagen, helping replace what is degraded by normal wear and tear. * A detoxifier. "Vitamin C is involved in the production of bile acids, which carry toxins out of the liver," Dr. Stengler explained. * An agent for longevity. Two major studies have associated vitamin C status with longevity. In a study of more than 19,000 adults, those with the highest blood levels of vitamin C had about half the risk for mortality compared with those with the lowest levels of vitamin C in their blood. Also, a decade-long study from UCLA of more than 11,000 adults showed that men with high vitamin C intake (at least 50 mg daily from their diet and regular vitamin C supplement) had a total death rate that was 41% lower than the rate among the men with low intake (less than 50 mg daily).
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WHAT YOU NEED TO KNOW ABOUT VITAMIN C SUPPLEMENTATION Recently, there's been reason to worry about the safety of food and other products imported from China, and I was personally distressed to hear that about 80% of the ascorbic acid -- vitamin C -- made in the world originates in that country. I asked Dr. Stengler if we should be concerned. He noted that there is little reason to fear toxicity. "American companies import the raw ingredients but the reliable manufacturers verify quality," he said. "They're doing their own tests before putting their labels on the products. If you stick with the big name brands when buying vitamin C, you have very little to worry about." Though the current recommended dietary allowance (RDA) for vitamin C is only 90 mg for men and 75 mg for women (add an extra 35 mg for smokers), Dr. Stengler believes a far higher intake is beneficial. "For general prevention and overall health, studies suggest 400 to 500 mg daily," he said. For those with heart disease he recommends 500 mg to 1,500 mg daily. "For my patients with existing disease, such as cancer, I prescribe oral (or sometimes intravenous) doses that are much higher. These should be taken only under supervision -especially when undergoing chemotherapy or radiation." Source(s): Mark A. Stengler, ND, a naturopathic physician and leading authority on the practice of alternative and integrated medicine. He is director of the La Jolla Whole Health Clinic, La Jolla, California, and associate clinical professor at the National College of Naturopathic Medicine, Portland, Oregon. He is author of the newsletter Bottom Line Natural Healing, www.DrStengler.com.
Vitamin C works against cancer (but maybe not the way you thought) Researchers from Johns Hopkins report in the September, 2007 issue of the journal Cancer Cell that vitamin C can indeed help prevent cancer as has been claimed for years by a number of scientists including Linus Pauling, but it appears to do so in a different manner than that which earlier researchers proposed. While it had been believed that the well known antioxidant property of vitamin C prevented cancer by protecting DNA from free radical damage, the latest research unveils a new mechanism: that of preventing the ability of a tumor to grow in a reduced oxygen environment.
Vitamin C is needed for the adrenal glands to synthesize hormones. I recommend 1,000 mg to 2,000 mg twice daily. Reduce the dosage if you develop loose stools.
They also found that people who ate foods containing at least 186 micrograms of vitamin C per day had a 44 percent reduced risk of kidney cancer compared to those with an intake of around 89 micrograms per day. What amazes me about this is just how small those amounts really are. A microgram is even smaller than a milligram, so that 17.5 micrograms of vitamin E translates into a daily intake of just .0175 milligrams. And 186
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micrograms of vitamin C is only .186 milligrams. Those amounts are nowhere near the recommended daily allowances of these nutrients -- and even the RDAs are too low. In fact, Dr. Wright routinely advises his patients to take 400 IU of vitamin E and 2-4 grams (that's 2000-4000 milligrams) of vitamin C per day. Imagine how much protection against this deadly disease you would get from following those basic health guidelines. So if we can't move kidney cancer to the list of highly curable forms of the disease, at least we can reduce the number of cases that occur in the first place.
Q: After reading your recommendation to use topical vitamin C to reduce the appearance of wrinkles, I bought a cream containing it and proceeded to use it religiously for three months. Unfortunately, I don't see a difference at all. What am I doing wrong? JVW: Unfortunately, most of the products on the market that say they contain vitamin C don't really work. This can happen for a few reasons, but the most common one is that these products don't usually contain the proper concentration of vitamin C. But you should be able to buy a 10 percent vitamin C solution/topical lotion through compounding pharmacists without a prescription (since it's just diluted vitamin C). Topical vitamin C oxidizes (turns brown) more easily at room temperature and loses some of its effectiveness. It lasts longer if it's kept refrigerated. Your best bet is to buy small quantities of the solution so that you can use it up before any significant oxidation takes place.
Researchers found that subjects who consumed the highest amounts of vitamin C had better lung function than those with lower levels of C intake. More specifically, in subjects with COPD, high intake of vitamin C and magnesium was linked to significantly better lung function than COPD patients with low intake of those nutrients.
Higher levels of vitamin C associated with reduced gastric cancer risk A report published in the November, 2006 issue of the journal Carcinogenesis found that having higher serum levels of vitamin C was associated with a reduction in the risk of stomach cancer.
Higher plasma vitamin C levels associated with reduced coronary artery disease risk A report published in the September, 2006 issue of the British Journal of Nutrition revealed another promising finding derived from the EPIC-Norfolk cohort study, a prospective population study of 25,663 men and women aged 45 to 79 residing in Norfolk, England. S. Matthijs Boekholdt of Academic Medical Center in Amsterdam and colleagues at Cambridge University in England found that having higher plasma vitamin C (ascorbic acid) levels is associated with a lower risk of developing coronary artery disease independent of traditional risk factors and C-reactive protein (CRP) levels. C-reactive protein is a marker of inflammation whose serum levels
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were confirmed as predictor of death from coronary artery disease in earlier research led by Dr Boekholdt.
In the e-alert C-ing Stars (6/12/02) I told you about a Nottingham University (UK) study that investigated the relationship between lung function and the intake of magnesium and vitamin C. Researchers surveyed more than 2,500 subjects to assess the relationship between diet and COPD. After nine years of follow-up, subjects who consumed higher amounts of vitamin C had better lung function than those with lower levels of C intake, and higher amounts of vitamin C and magnesium intake were associated with significantly improved lung function in the cases of those suffering from COPD.
A study presented on April 3, 2006 at the Experimental Biology 2006 conference held in San Francisco found that supplementing with vitamin C improved fat oxidation in obese men and women. Fat oxidation refers to the bodys ability to utilize fat as a fuel source during exercise as well as rest. Insufficient blood levels of vitamin C have been correlated with increased waist measurements and body fat.
The March 28, 2006 issue of the Canadian Medical Journal, reported three cases of individuals with terminal cancer who experienced unexpectedly long survival times following the administration of high dose intravenous vitamin C.
Fred Klenner, MD, in Reidsville, NC, was using intravenous ascorbic acid (vitamin C) against viruses, serious bacteria and even toxins such as snakebites as early as the 1930's. His patient records showed amazing successes, witnessed by hospital personnel, while most outsiders (who refused to review his data) labeled him a quack. Those who did, such as Drs. Jungeblut and Zwerner, Otani, Ormerod, and others, all came away impressed that his work was both accurate and therapeutic. He treated diphtheria, whooping cough, and tetanus, and in the middle of a polio epidemic in North Carolina he was considered to have "cured" 60 out of 60 cases of infantile polio. He even published his findings, but since polio was 'incurable' nobody picked up on it enough to even challenge it with a study. Robert Cathcart, MD, probably the most experienced therapist currently using very high doses of ascorbic acid, has been using the nutrient for decades to get AIDS patients back on their feet from his clinic in Los Altos, California. In a published report he describes the use of oral vitamin C in bacterial infections to doses as high as 200 grams or higher (that's 200,000 milligrams)! He includes over 30 references of others who have used very high doses in disease treatment Dr. Spreen offered a postscript to his answer for Frederick, noting that the issue of vitamin absorption becomes even more complicated when (in Dr. Spreen's words), "you consider that there are, for example, both watersoluble and fat-soluble forms of vitamin C - where ascorbic acid (water-soluble) may not reach a desirable site in the body when ascorbyl palmitate (fat-soluble) might get in easily." To overcome these potential absorption problems, Dr. Spreen tries to give the body what he calls "luxuriant
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amounts" of nutrients (which he believes it can handle in high doses, as opposed to drugs), and hopes the body gets what it needs. "In the case of vitamin C something neat happens. Assuming you take enough (RDA amounts won't do it), high doses of vitamin C 'awaken' dormant enzyme systems that can utilize the additional doses of the nutrient. Over a period of time they get used to having the higher dose and 'jack up' to accommodate. (This counters the argument from anti-vitamin types that avoiding scurvy is the only value to vitamin C.)" According to Dr. Spreen, the problem that Melody and others may face by discontinuing gram-type doses of vitamin C is that the body uses up what's left very quickly, creating a potential deficit. Therefore, he recommends a gradual tapering off if they wish to quit, and then offers this example of a good reason to discontinue high dosages of vitamin C: "Before surgery I deliberately suggest this to people, as high-dose C is very detoxifying and many times I've had patients tell me that their anesthesiologist was surprised at how much medication was required to knock them out. This happened to a friend of mine and my sister-in-law, both of whom tapered before a subsequent surgical procedure. RIGHT after surgery, of course, I'd strongly suggest getting back on the C...it is a major component of collagen, the number one repair protein in the body, just what you'd need after being 'knifed.' "It does seem that vitamin C in high doses requires the use of the mineral nutrient copper. My solution is to try to have all players on the field so the body can play the nutrient game as a team. Therefore, when 3000 milligrams of vitamin C are given daily, I'd normally throw in 2 milligrams of copper. But then, with the copper I'd also toss in 30 milligrams of zinc, because high copper antagonizes zinc (and vice versa). This relationship is also true of calcium/vitamin D, arginine/lysine, essential fatty acids/vitamin E, and most likely tons of others. Within the last few years, it has been reported that a regular application of a 10 percent vitamin C topical solution (rubbed in, not swallowed) can actually reverse fine skin wrinkles and can "turn back the hands of time" for skin. Potentially, vitamin C can benefit skin in two important ways. First, vitamin C is essential for the synthesis of collagen, a key structural protein of the skin. Adding vitamin C to a culture of skin cells (fibroblasts) dramatically increases the synthesis of collagen. Secondly, vitamin C is an antioxidant and can help reduce skin damage caused by free radicals. So, when vitamin C is properly delivered to skin cells, there is a good chance to reduce wrinkles and improve skin texture. Keep in mind that most of the products on the market that contain vitamin C do not work. Most likely this is because they don't contain the proper concentration of vitamin C, it's not being stored properly (therefore is oxidizing before it even gets on your skin), and is not being absorbed quickly enough by the skin so that it has a chance to work while intact. But you should be able to buy a 10 percent vitamin C solution/topical lotion through compounding pharmacists without a prescription (since it's just diluted vitamin C). Except in rare cases of hypersensitivity, there are no side effects. Anyone who's ever shopped carefully for vitamin C knows that there are several types of C to choose from.
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Here's a quick rundown of different C types from Dr. Spreen: * ASCORBIC ACID: This is the standard form of vitamin C. Calcium ascorbate is one of the salt forms of the nutrient (as opposed to the acid form). It is usually synthetic, as are other forms, such as sodium ascorbate, magnesium ascorbate, etc. It tends to be bitter, while ascorbic acid is sour. * NATURAL vs. SYNTHETIC: The synthetic vitamin C molecule is chemically identical to natural forms. The difference arises in other nutrients that accompany the C, such as bioflavonoids, which make the C more effective. That's not to say that I don't prefer natural; it's just that it's very hard to come by, and extremely expensive. So the chances of high doses of C (like 1000 milligram capsules) being all- natural are low. One possibility, however, would be Sago Palm source vitamin C, which is considered a lower risk for those who are extremely allergic. * ROSE HIPS: This natural form of vitamin C is very expensive, so nobody sells it exclusively (to my knowledge). Manufacturers put a little in with the synthetic source for marketing purposes. In its natural state, meaning mixed by Mother Nature with attending bioflavonoid fractions, there's little question (to those who treat with it regularly) that less amount of rose hips is needed for an equivalent biological action. * ACEROLA VITAMIN C: This is another natural form (from a tropical American shrub). Like rose hips, acerola is usually mixed with synthetic. * VITAMIN C COMPLEX: This is somewhat non-specific, and can be any group of related items, such as multiple salts of C (calcium, magnesium, potassium, sodium ascorbates, for example). * ESTER C: There is an issue concerning Ester C, touted as stronger than the standard form. I don't think it's any stronger, and neither did Dr. Linus Pauling, though you'll see commercials that indicate otherwise. Some people do feel it has less of a tendency to upset their stomach, however. * FAT SOLUBLE VITAMIN C: The fat-soluble form of vitamin C is called ascorbyl palmitate, and is better absorbed and stored by the body than water-soluble forms. (All the other forms of C are water-soluble.) Ascorbyl palmitate is harder to find, and more expensive. Determining how much supplemental vitamin C will meet your individual requirements is fairly easy using a tolerance-test technique that Dr. Wright shared with his readers a few years ago. The tolerance test starts with a dose of 2 grams of vitamin C per day. Then, slowly increase your dose each day until you start experiencing excess gas or loose bowels. At that point, your body isnt absorbing or able to use that much, so you should scale back to the largest amount that doesn't produce these symptoms. Dr. Wright finds that most adults need 3 to 6 grams (3,000 to 6,000 milligrams) daily. When illness occurs, however, the amount frequently increases quite significantly. Also, keep in mind that vitamin C is water-soluble and rapidly used by our bodies, so it's a good idea to spread the total daily quantity you take out over two or three doses.
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One note of caution: Individuals who have formed calcium-oxalate kidney stones or who come from families who've had them should limit supplemental vitamin C to 1 gram daily unless theyre working with a health-care professional knowledgeable in nutritional therapy. For the rest of us, however, don't settle for less than you need of this critical nutrient. A recent study confirmed what many physicians like Dr. Wright have believed for a long time: High doses of vitamin C can significantly lower your risk of heart disease. A team of researchers gathered data from nine studies that included intake of vitamin E, carotenoids, and vitamin C, with a 10-year follow-up to check for coronary disease. Apparently, dietary intake of antioxidant vitamins was only weakly related to reduced incidents of coronary heart disease, but subjects who took more than 700 mg of vitamin C daily in supplement form reduced their risk by 25 percent compared to those who took no supplements. This research follows another study released last year showing that vitamin C appears to lower levels of C-reactive protein, which is showing signs of being a better predictor of heart disease than cholesterol levels. Of course, this doesn't mean you shouldn't eat your fruits and veggies. But it does mean that the value of taking high daily doses of vitamin C does more for you than just boost your resistance against the common cold. Study upon study is showing that it could very well protect you against some of the top killers such as heart disease, stroke, and cancer. How much is enough, you ask? Dr. Wright often advises his clients to use the "bowel tolerance method" to make an individual determination of the right dose. Just increase your daily dosage gradually over the span of a few days or weeks until you start experiencing excess gas or loose bowels. Then, taper back slightly to alleviate those symptoms and you've arrived at your personal vitamin C requirement. Dr. Wright says most of his patients find their tolerance level to be 3 to 6 grams a day. Of course, when you get sick, your tolerance point will likely increase -- possibly to as much as 20 to 30 grams a day. Bear in mind that vitamin C is water soluble and is used up rapidly by your body. It is most effective when you spread out your daily
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requirement and take it in several doses throughout the day. One precaution: If you've had calcium oxalate kidney stones or a family history of them, you should limit your vitamin C intake to 1 gram per day, unless you're working with a physician. There's a chance that vitamin C can increase oxalate production. Also, if you've ever had kidney failure, you should consult your doctor before taking vitamin C. Dr. Spreen's point: It's all about the dosage. When I asked him to elaborate, he wrote: "I'm actually impressed that such statistically significant results were obtained with a dose as low as 500 milligrams. With high enough doses you can slam a cold (or most any other viral or bacterial attack) dead in its tracks. "That said, the issue becomes just what constitutes a 'high enough' dose. When the body is stressed by such illnesses the need for ascorbate doesn't go up...it goes way, WAY, WA-A-A-A-Y up. This has been shown time and again by Pauling, Cameron, Szent-Gyorgyi, Cathcart, Klenner, Riordan, Wright, and others, enough times that it's rather suspicious that conventional medical researchers seem to miss the real action so completely. Animals our size that synthesize their own vitamin C (we don't - we're genetic mutants), produce dozens of grams (we're talking tens of thousands of milligrams...a bit more aggressive than a mere 500!) when stressed by viral or bacterial challenge. "The response of the body to vitamin C, once an illness has taken hold, is called a 'threshold' response, meaning very little happens until a high enough dose is reached...then everything happens - the fever subsides, the organisms are killed, and the patient feels better. That dose can be 100,000 milligrams or more for serious challenges, and sometimes even needs to be given intravenously. "However, the oral route is more interesting. Too much vitamin C by mouth in a healthy (ie, 'non-sick') person causes gas and then loose stools, proceeding to overt diarrhea. This can happen with as little as 5,000-8,000 milligrams. However, a serious cold or flu IN THE SAME PERSON can then permit the victim to ingest 20,000 mg, 40,000 mg, or even more with no stool loosening, meaning they have not yet reached the bowel limit for that illness. It's actually a way to evaluate (in my opinion) just how bad the acute stress of the current illness is. "Yes, you can shorten the length and severity of a cold AFTER you get one, but you have to take enough vitamin C to do the job. This can be up to several grams (1,000-4,000 milligrams) per HOUR. "Dr. Pauling took 17,000 milligrams of vitamin C daily, when he was NOT sick (though he didn't discover the idea until his later years). I guess it finally killed him...at 93." Writing in the Proceedings of the National Academy of Sciences, the NIDDK researchers concluded: These findings give plausibility to IV ascorbic acid in cancer treatment, and have unexpected implications for treatment of infections where hydrogen peroxide may be beneficial.
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Plausibility means we still have a long way to go down the research path before anyone can unconditionally state that high doses of intravenous vitamin C can fight cancer. But the last part of that quote indicates a potential for high doses of intravenous C as a multi-purpose treatment. In the e-Alert Be Afraid...Be Very Afraid - Part II (10/17/02), HSI Panelist Allan Spreen, M.D., had this to say about the pioneering efforts of Fredrick R. Klenner, M.D., who did intravenous C research many decades ago: Fred Klenner, M.D., was using intravenous ascorbic acid (vitamin C) against viruses, serious bacteria and even toxins such as snakebites as early as the 1930s. His patient records showed amazing successes, witnessed by hospital personnel, while most outsiders (who refused to review his data) labeled him a quack. Those who did, such as Drs. Jungeblut and Zwerner, Otani, Ormerod, and others, all came away impressed that his work was both accurate and therapeutic. He treated diphtheria, whooping cough and tetanus, and in the middle of a polio epidemic in North Carolina he was considered to have cured 60 out of 60 cases of infantile polio. Could C by IV turn out to be the wonder drug of the 21st Century? You can be sure Ill report to you on any further studies. HSI Panelist Allan Spreen, M.D., believes that vitamin C can knock out any virus - including H5N1 - if enough is taken. In an e-mail, Dr. Spreen noted that the key word is enough. He writes: The required dose can, indeed, be huge...even upwards of 100,000 milligrams/day. During flu season, a person wanting some health insurance would be well advised to take 2,000 mg of C (orally) 3x/day, along with alpha lipoic acid (ALA), 400-600 mg 1-2x/day. If you get flu-like symptoms, then the vitamin C should be increased to 2,000-3,000 mg per HOUR, up to bowel tolerance. In other words, the first signs of diarrhea indicate that youve reached the upper dosage limit. But once a flu sets in, Dr. Spreen says getting to bowel tolerance is nearly impossible, even with as much as 100 1-gram capsules of vitamin C in eight hours. Often, until a certain threshold is reached (variable with both the victim, and the extent of the infection), there are no changes at all - then wham, the patient is (very) rapidly much improved. Once the virus is overwhelmed, then a far lower dose will cause diarrhea. Intravenous mega doses of C (IVC) might be necessary to defeat a virus as daunting as H5N1. To find a naturopathic doctor in your area who can administer IVC, check the web site for the American College for the Advancement of Medicine (acam.org). As always, its a good idea to consult with your doctor before beginning any high-dose supplement regimen.
Vitamin D
According to vitamin D researcher Michael Holick, immune cells have vitamin D receptors. When an infection
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is detected--such as influenza--the cells respond by activating vitamin D. That partly explains the results of a study I mentioned last week. When researchers gave generous daily doses of vitamin D3 to school children during flu season, risk of flu dropped considerably compared to kids who received a placebo. But if you're a few decades past your school years, you'll probably be interested in a 2007 a study I came across that underlines how important adequate D levels are for adults. Researchers in Finland used blood tests to measure vitamin D levels in 800 men serving on a Finnish military base. After following the men for six months during flu season, researchers found that subjects with the lowest D levels were far more likely to suffer acute respiratory infection. The study also produced two other notable results: 1) Higher D levels were common in subjects who reported the most physical exercise before induction into military service 2) Lower D levels were common among subjects who smoked I think I'll send this one over to the researchers at the Institute of Medicine. They're the ones who recently reported that most people aren't D deficient and need little or no supplementation.
Higher vitamin D levels associated with lower risk of bladder cancer An article published online on October 26, 2010 in the journal Cancer Research reveals an association between higher levels of serum vitamin D and a lower risk of bladder cancer in men. The finding adds another cancer to the list of those for which vitamin D appears to have a protective benefit. The current study involved 500 participants in the Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study, a randomized, double-blinded trial of Finnish male smokers conducted to determine the effects of alphatocopherol and beta-carotene supplementation on cancer risk. Participants were cancer-free at the beginning of the study. Blood samples drawn upon enrollment between 1985 and 1988 were analyzed for serum 25hydroxyvitamin D levels and other factors. The National Cancer Institute researchers compared 250 subjects who were diagnosed with bladder cancer through April, 2005 and an equal number of participants who did not have the disease. Cases and controls were matched for age and date of blood draw. A low level of vitamin D was associated with a significantly greater risk of bladder cancer.
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Correct vitamin D deficiency before surgery, orthopedist recommends The October 6, 2010 issue of The Journal of Bone and Joint Surgery reports that nearly half of orthopedic surgery patients are deficient in vitamin D, a condition that impairs bone healing, muscle function and surgery recovery. Professor of Orthopedic Surgery and chief of the Metabolic Bone Disease Service at New York's Hospital for Special Surgery Joseph Lane, MD and colleagues reviewed the charts of 723 men and women scheduled for orthopedic surgery from January, 2007 to March, 2008. Forty-three percent of the patients had insufficient preoperative vitamin D levels, defined as 20 to 32 nanograms per milliliter, and 40 percent had deficient levels of less than 20 nanograms per milliliter. Younger individuals, men, and those with dark skin were likeliest to be low in vitamin D. Dr Lane explained that healing of bony tissue takes place two to four weeks following bone surgery, and sufficient vitamin D is needed for this process. "In the perfect world, test levels, fix and then operate," Dr Lane stated. "If you put people on 2,000-4,000 [milligrams] of vitamin D based on what their deficient value was, you can usually get them corrected in four to six weeks, which is when you are really going to need the vitamin D. If you are really aggressive right before surgery, you can correct deficient levels quickly, but you have to correct it, measure it, and then act on it."
Q: I know from your newsletter and from the e-Tips that vitamin D is really important. And I also know it's in milk -- but you say we shouldn't drink milk. So what's the best way to boost my vitamin D intake? Dr. Wright: The food industry began adding vitamin D to milk years ago. It was a cheap way to "protect" the public from deficiency. Unfortunately, it's just not working: Cases of vitamin D deficiency have been skyrocketing over the past several years. Besides, there are so many health problems linked to cow's milk that, as you've read, it's the last thing I'd recommend anyway. Especially when the best source of vitamin D is even more widely available -- not to mention cheaper. Certain wavelengths of sunlight (found in ultraviolet B, or UVB, rays) act on a cholesterol derivative in human skin, starting a chain of reactions, which ultimately produce vitamin D. So if it were possible for you to get enough sun, you wouldn't have to worry about vitamin D. The problem is, hardly anyone does get enough sun these days, which is why supplements are so important. I recommend 4,000 IU ("International Units") daily for adults and teenagers, 1,000 IU for infants and small children, and 2,000 IU for everyone in between.
Low vitamin D levels can predict Parkinson's disease In yet another study to reveal the far-reaching benefits of vitamin D, researchers at the National Institute for Health and Welfare in Finland report in the July, 2010 issue of the AMA journal Archives of Neurology the finding of a correlation between reduced blood levels of vitamin D and an increased risk of developing Parkinson's disease.
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The study included 3,173 participants in the Mini-Finland Health Survey who were free of Parkinson's disease between 1978 and 1980. Frozen blood samples obtained during this period were analyzed for serum 25hydroxyvitamin D. Over the 29 year follow-up period, 50 subjects were diagnosed with Parkinson's disease.
Is Scientific American right about autism? A Scientific American article asks, "What if Vitamin D Deficiency is a Cause of Autism?" (1) How could vitamin D deficiency during pregnancy cause autism, a genetic disease? Indeed, five researchers at Harvard, led by Dr. Dennis Kinney, recently endorsed and then modified the vitamin D theory of autism.(2) Very recently, Dr. Darryl Eyles, of the University of Queensland, added his name to growing list of scientists who agree that vitamin D deficiency plays an important role in autism. (3) Writing in Acta Paediatrica, arguably the most read pediatric journal in the world, Dr. Eyles praised the vitamin D theory of autism as being "parsimonious," with the animal studies he has conducted over the last decade. For the last 15 years, geneticists have tried and failed to find a common structural genetic abnormality in autism. What they have found is evidence of genetic damage; the genetic code is not properly regulated in autism, with multiple genes not being expressed, probably due to an environmental injury. As Dr. Kinney reports, vitamin D's mechanism of action is protection of the genome with direct regulation more than 1,000 human genes.
Your brain has a powerful craving. So go ahead--indulge. A new review of vitamin D research reveals two reasons why the vitamin is so important to brain health: 1) Your brain is loaded with vitamin D receptors, and 2) Vitamin D interacts with proteins in the brain that are necessary for memory and motor control. Could these factors also play a role in happiness and depression? Researchers don't know the answer to that one yet. But there's no question that plenty of vitamin D makes for a happy brain. And a brain deprived of D is likely to be depressed. That's why a new study from the National Institute on Aging is no surprise. Results show that people over the age of 65 who have low D levels are more likely to be depressed--a link that's slightly stronger in women than men. And given that vitamin D deficiency is so common, it's also no surprise that depression is a widespread problem. But what did surprise me is just how widespread it is. The World Health Organization ranks depression as the number one cause of disability in the world.
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Not heart disease, not cancer, not dementia or diabetes-- depression. So when the gray skies clear up, go out and get some D.
Chicago Blackhawks are first vitamin D team in modern professional sports history The Chicago Blackhawk team physicians began diagnosing and treating vitamin D deficiency in all Blackhawk players about 18 months ago. Apparently, most players are on 5,000 IU of vitamin D3 per day. To confirm this assertion, simply ask the Blackhawk organization. After many losing seasons, last year the Blackhawks came out of nowhere to get to the Western conference finals. This year the Blackhawks are playing even better. According to my sources, improved athletic performance is only one of the benefits for the Blackhawk players. The other is a reduction in the number and severity of lower respiratory tract infections and a reduction in the number and severity of repetitive use injuries.
On the Healthier Talk website, Dr. Michael Cutler explains how. Dr. Cutler: "The results of a study reported in the Journal of the National Cancer Institute indicated that higher vitamin D levels correlated with a 72 percent reduced risk for colon cancer. Other findings indicate this vitamin could possibly even improve survival of those who have the disease. Studies also show vitamin D can be beneficial for breast and pancreatic cancer. "But that's only the beginning of the incredible health benefits of vitamin D... "Vitamin D helps your body absorb calcium, which also aids in creating and maintaining strong bones. A study in Arthritis & Rheumatism revealed that women who took vitamin D had a 33 percent reduction in rheumatoid arthritis. "According to a report published in Neurology, 40 percent of those participants taking vitamin D were immune to multiple sclerosis compared to those not taking the vitamin. "A study reported in Epidemiology showed that men with higher vitamin D levels reduced their risk of diabetes by 72 percent over a period of 22 years. "Plus, the good news is... you can get high levels of vitamin D from fish, egg yolks, bone meal, organ meats and specific types of mushrooms, as well as high-quality supplements. In addition to getting it from your diet, the oils of the skin produce vitamin D in the presence of sunlight."
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Q: I've been reading a lot about vitamin D in the e-Tips lately. I told my doctor I want to increase my dosage, and he mentioned that he would consider putting me on a "vitamin D analogue." What is that? How is it different than vitamin D? Dr. Wright: Vitamin D analogues are basically the synthetic, patentable, evil twins of all-natural vitamin D3. The good news is, none of these vitamin D doppelgangers have hit the market just yet. But they're coming -- as sure as you can say "patent medicine profits." Fortunately natural versions of higher-quantity vitamin D supplements (1,000 IU, 2,000 IU, and 5,000 IU) are starting to show up on the shelves of lots of different compounding pharmacies and natural food stores so there's really no need to wait around for the synthetic analogues and test fate by taking one. Even better, the natural versions are exceptionally inexpensive, with prices ranging from $7 to $9 per 100 capsules, depending on the strength. Once they're patented, the analogues are sure to be much more expensive than that.
Study urges vitamin D supplement for infants Most babies should take a daily vitamin D supplement, a new study shows. That will be a big change for most parents -- and even many pediatricians. Only 1% to 13% of infants under 1 year now get a vitamin D supplement, available in inexpensive drops, according to a study published online today in Pediatrics. Those drops are needed, the study says, because only 5% to 37% of American infants met the standard for vitamin D set by the American Academy of Pediatrics in 2008: 400 international units a day. Vitamin D strengthens bone and the immune system and also appears to prevent type 1 diabetes, heart disease and cancer, the paper says.
How does vitamin D protect your body? It sounds like a science fiction movie... An army of robot guards roams the corridors of an immense structure. When a dangerous intruder is detected inside the walls, the robots activate their antennas, ready to receive the signal that will mobilize them into action. When the signal arrives, the robots act swiftly to defeat and remove the intruder. But if the signal doesn't arrive, the robots can't activate their defensive network. In your body, the "robots" are known as T cells--the killer cells of your immune system. When a foreign
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pathogen enters, T cells activate a vitamin D receptor. All that's needed now is a sufficient level of vitamin D in the blood stream. When T cells find their D, they power up, go to work, and the good guys win. For years, scientists have known that vitamin D plays an indispensable role in controlling disease. And for years they've been asking: How does D do it? Researchers from Copenhagen University believe they've found the answer, as described above. I honestly don't know if the Copenhagen researchers are actually the first to discover this brilliant collaboration of vitamin D and T cells. But if they really are, my hat is off to them. Thanks, guys, for helping us better understand the nature of this vitamin that's one of the primary lynchpins of good health. For those of us who pay attention to such things, you have to wonder why we've seen a sudden explosion of such a wide range of vitamin D research over the past three years. Obviously, scientists have known the importance of D for quite a long time. So how is it that so many researchers, completely independent of one another, seem to have decided all at once to investigate this remarkable vitamin? I put that question to HSI Panelist Allan Spreen, M.D., and he too was unable to recall any sort of defining moment that might have launched all these studies. And he added: "It's certainly the fastest shift from 400 of anything to 2000-5000 of anything I've EVER seen." Of course, he's talking about the recommended daily intake of IUs (international units). That increased RDI is a good note for everyone. Yes, even for California girls. Another recent D study found that a low blood level of the vitamin appears to be linked to lower muscle strength. The problem: When D is insufficient, fat accumulates in muscle tissue. That's good to know, and we'll add it to the rapidly growing list of vitamin D benefits. But one interesting-- and disturbing--detail stood out in this study. Researchers recruited 90 subjects. In each subject, blood levels of vitamin D were measured, along with muscle mass, muscle fat percentage, and body fat. And here's the kicker: All the subjects were California women between the ages of 16 and 22. But 60 percent of them had low D levels, and one-in-four had levels that qualified as deficient. Yikes! If young women in California aren't getting enough sun exposure to maintain a sufficient D level, what chance do the rest of us have?
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# This detail underlines one of the most important results we've seen in other studies: In general, the U.S. tends to be a D-insufficient nation in a D-insufficient world. So let's review the best ways to keep D levels high: Whenever possible, get just a few minutes of direct sunlight exposure every day # Eat good quality "fatty" fish (tuna, salmon, mackerel) three or more times each week # Take a cod liver oil supplement or another supplement that delivers generous amounts of vitamin D3 Are you listening, California girls? This goes for you too!
Low dose vitamin D inadequate to improve neuromuscular function A report published online on February 3, 2010 in the American Journal of Clinical Nutrition revealed that the equivalent of 1200 international units of vitamin D per day for a period of four months is not enough to stabilize posture by reducing body sway in older individuals with insufficient levels of the vitamin.
Vitamin D deficiency may worsen asthma Lower levels of Vitamin D may worsen asthma and hinder response to steroid treatment, a new study finds. For the study, researchers at the National Jewish Health (NJH) in Denver took the vitamin D levels of 54 asthmatics and assessed lung function, airway hyper-responsiveness, which is the prevalence of airway constriction, and response to steroid treatment. The study found that people with low levels of vitamin D in their blood did worse on the tests that evaluated lung function and airway hyper-responsiveness. In those with vitamin levels below 30 nanograms per milliliter (ng/ml), airway hyper-responsiveness almost doubled, compared to those with more D in their blood. Low vitamin D levels were also associated with a worse response to steroid therapy and increased production of the pro- inflammatory cytokine, TNF-alpha.
Vitamin D supplements may protect against Crohn's disease Research published in the January 22, 2010 issue of the Journal of Biological Chemistry describes how vitamin D could help protect against Crohn's disease, an inflammatory bowel disease that is believed to be caused by defective innate immune regulation of intestinal bacteria. Recent research has uncovered a difference in the rate of Crohn's disease according to latitude, suggesting that vitamin D from sunlight may be protective. Additionally, variations in the vitamin D receptor gene have been linked to susceptibility to Crohn's disease as well as to ulcerative colitis, another inflammatory bowel disease. Researchers at McGill University in Montreal led by endocrinologist John H. White, in collaboration with scientists from the Universit de Montral, discovered that vitamin D acts on the beta defensin gene, which encodes an antimicrobial peptide. The vitamin also affects the NOD2 gene, which informs cells of the presence of invading micro-organisms. Defects in the NOD2 gene mean that the body cannot defend itself effectively against intestinal tract invaders. Both of these genes have been linked to the development of Crohn's disease.
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Vitamin D lack, blacks' heart risk linked Low levels of vitamin D in African-Americans may be an independent risk factor for cardiovascular disease, U.S. researchers found. Dr. Kevin Fiscella of the University of Rochester School of Medicine and Dentistry and Dr. Peter Franks of the University of California, Davis, showed the higher cardiovascular risk observed among blacks may be partly related to lower vitamin D levels. The researchers point out blacks have lower vitamin D levels because of lower absorption of vitamin D due to darker skin, lower dietary intake and decreased sun exposure.
Heart failure linked to gene variant affecting vitamin D activation Previous studies have shown a link between low vitamin D status and heart disease. Now a new study shows that patients with high blood pressure who possess a gene variant that affects an enzyme critical to normal vitamin D activation are twice as likely as those without the variant to have congestive heart failure (see also University of Michigan Health System). "This study is the first indication of a genetic link between vitamin D action and heart disease," says Robert U. Simpson, professor of pharmacology at the University of Michigan Medical School and one of the authors of the study in the journal Pharmacogenomics.
Researcher suggests breast cancer risk could be virtually eradicated by higher vitamin D levels Breast cancer is a disease so directly related to vitamin D deficiency that a woman's risk of contracting the disease can be 'virtually eradicated' by elevating her vitamin D status to what vitamin D scientists consider to be natural blood levels. That's the message vitamin D pioneer Dr. Cedric Garland delivered in Toronto Tuesday as part of the University of Toronto School of Medicine's "Diagnosis and Treatment of Vitamin D Deficiency" conference - the largest gathering of vitamin D researchers in North America this year. More than 170 researchers, public health officials and health practitioners gathered at the UT Faculty club for the landmark event.
Women with breast cancer have low vitamin D levels Women with breast cancer should be given high doses of vitamin D because a majority of them are likely to have low levels of vitamin D, which could contribute to decreased bone mass and greater risk of fractures, according to scientists at the University of Rochester Medical Center (see also University of Rochester Medical Center). In a study of 166 women undergoing treatment for breast cancer, nearly 70 percent had low levels of vitamin D
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in their blood, according to a study being presented Thursday, Oct. 8, at the American Society of Clinical Oncology's Breast Cancer Symposium in San Francisco. The analysis showed women with late-stage disease and non-Caucasian women had even lower levels.
If you have type 2 diabetes, one way or another, you should probably make a special effort to increase your vitamin D intake unless you're absolutely certain your D levels are high. Do it for all the reasons vitamin D has been shown to benefit health. But also do it to significantly lower your risk of blood clots. When your body is threatened by disease (such as type 2 diabetes), your immune system develops a type of white blood cell called macrophages. These defender cells help control bacteria, tumor cells, and other invaders. Macrophages also help stimulate the immune system. So macrophages are good. But they can also cause a problem because they consume cholesterol. In fact, macrophages actually feast on oxidated LDL cholesterol. Now that sounds like it might be useful, but when macrophages are engorged with bad cholesterol they become "foam cells," which impede blood flow an early stage of atherosclerosis (narrowing of the arteries). Enter, vitamin D. New evidence shows that D may actually prevent macrophages from Hoovering up the LDL cholesterol significantly reducing this threat to your arteries and heart health. Researchers at Washington University recently examined the interaction between vitamin D and macrophages. They began by obtaining macrophage samples from more than 75 type 2 diabetics, then collected similar samples from non-diabetics. Some subjects had adequate vitamin D levels, and some had low D levels. When samples were exposed to LDL cholesterol, foam cell formation was suppressed in the high vitamin D samples, while foam cells proliferated in the samples that were D- deficient. The Washington University team believes that atherosclerosis in type 2 diabetics might be delayed and even reversed when D levels are raised. Lead researcher, Carlos Bernal-Mizrachi, M.D., told NutraIngredients-USA: "There is debate about whether any amount of sun exposure is safe, so oral vitamin D supplements may work best." Actually, there is no debate about sun exposure unless you include anti-sunlight zealots who would have us believe that a full body wrap and daily applications of SPF 2,000 are necessary to prevent skin cancer. Take them out of the picture (please!) and no debate is necessary: Moderate daily exposure to sunlight is exactly what most of us need.
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As I've noted in past e-Alerts, vitamin D3 supplements are useful as well. In fact, for most people who live far from the equator, they're probably essential. Good dietary sources of vitamin D include cod liver oil, eggs, and oily fish such as salmon, sardines, trout, and tuna. You can read about the role vitamin D plays in controlling insulin sensitivity in the e-Alert "Let the Sun Shine" (7/8/04).
Lupus, vitamin D deficiency linked by Oklahoma scientists For people genetically predisposed to lupus, a deficiency of vitamin D may be a catalyst for developing the disease, say scientists at the Oklahoma Medical Research Foundation. The research by Dr. Judith James and graduate student Lauren Cole could be useful in treating lupus, which has no cure and strikes up to 2 million Americans. "Vitamin D could be beneficial to lupus patients and people who are at increased risk of developing the disease, such as their family members," James said. "With vitamin D supplements, doctors might be able to reduce the chances of an autoimmune attack," which occurs when the body mistakes its own tissue for foreign invaders.
Higher vitamin D levels associated with speedier brain processing In an article published on May 21, 2009 online in the Journal of Neurology, Neurosurgery and Psychiatry, European researchers report that men with higher vitamin D levels performed better on a test of attention and speed of information processing than those with lower levels of the vitamin. Dr David M. Lee of the University of Manchester's School of Translational Medicine and his associates administered 3 tests of cognitive function to 3,369 men aged 40 to 79 from 8 centers participating in the European Male Aging Study (EMAS). Fasting blood samples collected from the subjects were analyzed for serum 25-hydroxyvitamin D levels. Men whose vitamin D levels were higher were found to perform better on all three tests, although the Digit Symbol Substitution test, which measures psychomotor speed and visual scanning, was the only test whose scores were associated with vitamin D levels after adjustment for several factors. Further analysis revealed that higher test scores were particularly associated with increased vitamin D levels in older men.
Researchers from three prominent universities have uncovered a significant link between insufficient vitamin D levels and cognitive decline.
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When they examined the records of nearly 2,000 subjects, they discovered that lower vitamin D levels corresponded with higher levels of cognitive impairment. In fact, the people who didn't have optimal levels of vitamin D were more than TWICE AS LIKELY to have problems with their brain function.
Cognitive impairment linked to low vitamin D levels In an article scheduled for publication in the Journal of Geriatric Psychology and Neurology, researchers from the Peninsula Medical School, the University of Cambridge, and the University of Michigan report an association between low levels of vitamin D and an increased risk of cognitive impairment in older men and women. Cognitive impairment has been shown to enhance the risk of developing dementia, a major cause of disability among older individuals. The current study included 708 men and 1,058 women aged 65 and older who participated in the Health Survey for England 2000. Neurocognitive testing revealed cognitive impairment in 212 subjects. The risk of impairment was found to increase with declining levels of serum 25-hydroxyvitamin D. Participants whose vitamin D levels were among the lowest 25 percent of participants at 8-30 nanomoles per liter experienced an adjusted risk of cognitive impairment that was 2.28 times greater than that of men and women whose vitamin D levels were in the top quarter at 66 to 170 nanomoles per liter. We provide new evidence to suggest that serum 25-hydroxyvitamin D is related to cognitive impairment in the elderly population and a potential diagnostic aid for screening or differential diagnosis, the authors write. This is important because serum 25-hydroxyvitamin D may play an important role in the expression of neurotrophic factors, the stimulation of adult neurogenesis, calcium homeostasis, and detoxification. Furthermore, the association between serum 25-hydroxyvitamin D levels and cognitive impairment underlines the importance of micronutrients in the elderly.
Low vitamin D levels associated with weight gain in young women In an article published online on November 4, 2008 in The Journal of Clinical Endocrinology & Metabolism, researchers at the McGill University Health Centre in Montreal and the University of Southern California report that postpubertal girls who are low on vitamin D experience weight gain and stunted growth. McGill University Health Centre Musculoskeletal Axis codirector Richard Kremer and colleagues assessed serum 25-hydroxyvitamin D levels, weight, height, body fat, and bone mineral density of 90 Caucasian and Hispanic girls aged 16 to 22 living in southern California. Insufficient vitamin D levels were found in 59 percent of the participants. Those with insufficient vitamin D had increased weight, body mass, and body fat and tended to be shorter than girls with sufficient levels of the vitamin. No association between vitamin D levels and bone mineral density was observed in this group. "The high prevalence of vitamin D insufficiency in young people living in a sun-rich area was surprising," Dr Kremer commented. "We found young women with vitamin D insufficiency were significantly heavier, with a
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higher body mass index and increased abdominal fat, than young women with normal levels
Want to live longer? Want to live without pain? D might be the key. How many e-Alerts will I devote to vitamin D? As many as it takes to fully explore D's growing list of benefits. Let's recap three high points of vitamin D's e-Alert history. 1) In the e-Alert "Vitamin Daylight" (6/2/08), I told you about a University of Toronto study that showed a clear link between vitamin D deficiency and increased risk of breast cancer. UT researcher Pamela Goodwin also offered this important insight: "Breast cancer cells have vitamin D receptors, and we can slow down the growth of these cancer cells and take away some of their aggressiveness with vitamin D." 2) Last year, in the e-Alert "Flying Lessons" (7/24/08), I looked at research that showed how high doses of vitamin D combined with calcium significantly reduced cancer risk in post-menopausal women. 3) And going way back to 2002, the e-Alert "D's Day" (4/30/02) featured a 10-year study that followed dietary and medical records of more than 10,000 women over the age of 65. Results: Women who took daily vitamin D supplements were significantly less likely to die of heart disease. Men, if you're feeling left out of this picture you'll be glad to know that two new studies didn't forget about your D needs. In a June 2008 issue of the Archives of Internal Medicine, Austrian researchers checked vitamin D levels in blood tests from more than 3,200 male and female heart patients whose average age was 62. Blood tests were conducted frequently for more than eight years. Results confirmed the potential danger of vitamin D deficiency. Subjects with the lowest D levels were significantly more likely to die of any cause over the study period. And even when researchers excluded patients with serious heart risk factors, they found that vitamin D deficient subjects were more likely to die of heartrelated complications. Another D study published within days of the Austrian research offers very promising results for anyone who experiences chronic pain. In the June 2008 issue of Pain Treatment Topics, editor Stewart B. Leavitt, Ph.D., reports on a meta-analysis of more than 20 studies that included patients with osteoarthritis, muscle pain, joint pain, bone pain, fibromyalgia, and other chronic pain conditions. Dr. Leavitt reports that most of these patients had insufficient D levels. Here are three key points Dr. Leavitt uses to summarize his findings:
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* "While further research is needed, current evidence demonstrates that supplemental vitamin D can help to resolve or alleviate chronic pain and fatigue syndromes in many patients who have been unresponsive to other therapies." * "A 2400 IU to 2800 IU per day supplement of vitamin D3 is proposed as being helpful for patients with chronic nonspecific bone and joint pains and related muscle pain or weakness." * "Vitamin D therapy is easy for patients to self-administer, well tolerated, and very economical. Other therapies need not be discontinued during a trial of vitamin D 'analgesia.'" I have to hand it to Dr. Leavitt; he certainly qualifies as a maverick. Most researchers conclude their reports by cautiously backing away from any hint of a recommendation to use supplements. Still, you should talk to your doctor or a trusted health care practitioner before adding vitamin D supplements to your daily regimen or significantly increasing your D intake. As I've noted in many e-Alerts, exposure to sunlight is the best source of vitamin D, but most of us don't have access to adequate sunlight all year round. You can find a discussion about other vitamin D sources and dosage recommendations in the e-Alert "Higher and Higher" (1/14/08).
Meanwhile, maintaining a high level of vitamin D (a proven cancer fighter) also provides important support for lung health. In a 2006 study from Australia's University of Auckland, researchers compared blood serum levels of vitamin D to results of a test that measured lung capacity in more than 14,000 subjects. Analysis revealed a significant relationship between high D concentrations and the vital capacity of the lungs.
Higher vitamin D levels linked to reduced telomere shortening The November, 2007 issue of the American Journal of Clinical Nutrition published an article describing the discovery of British and American researchers of an association between longer telomeres and increased levels of vitamin D. Telomeres are caps on the ends of chromosomes which have been found to shorten with age, as well as with increased oxidative stress and inflammation. The finding suggests that vitamin D may play a role in slowing the onset of age-related diseases.
Vitamin D likely responsible for decreased risk of advanced breast cancer in women with greater sun exposure An article published online on October 12, 2007 the American Journal of Epidemiology revealed the finding of researchers from the Northern California Cancer Center, the University of Southern California, and Wake Forest University School of Medicine that increased levels of vitamin D in the body which are found among those with greater sunlight exposure are associated with a reduced risk of developing advanced breast cancer, defined as disease that has spread beyond the breast.
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Q: I've read your articles on the importance of vitamin D, but I'm wondering how I can tell if my levels aren't high enough? JVW: There are a few signs your body will send you if you're deficient in this essential nutrient. Some -- but not all -- individuals with vitamin D deficiency develop pain in the bones, technically referred to as osteomalacia. This is fairly easy to detect on your own by pressing your thumb or forefinger into your sternum (the bone in the center of your chest), your shinbone, or your forearm bone. If it feels especially uncomfortable or painful when you press it, it's a good idea to check with a skilled natural medicine physician to determine your actual vitamin D levels and raise them if necessary. And don't forget that teeth are bones too. If you have sensitive, aching, or "throbbing" teeth, this might also be a sign you need more vitamin D. Nearly all the research on vitamin D describes "head sweating" as another sure sign of deficiency. Although this symptom occurs more often at night, it can happen any time and is often profuse. In other words, if you have this problem, most likely, you'll know it. Another body clue to vitamin D deficiency is "hurting hair" -- pain in the scalp when hair is combed or brushed. These two clues are more likely to occur in small children, but they can appear in adults, too. How much vitamin D should you take if you notice any of these problems? For children, I recommend that reliable grandmother's remedy, cod liver oil. The average teaspoonful contains 400-500 IU of vitamin D, so give this small amount to the very littlest ones. For ages 3 to 8, 2 teaspoonsful daily is a better amount, and for those 8 and up, 1 tablespoonful daily should do the job. For adults, I also recommend that tablespoonful of cod liver oil daily, with enough additional vitamin D (on days you get no sun exposure) to make a daily total of 4,000 IU.
Q: After reading some of the recent eTips on the benefits of vitamin D, I told my doctor that I want to increase my daily dosage. He mentioned that he would consider putting me on something called a vitamin D analogue when there is more research available on them. What exactly is a vitamin D analogue, and should I wait to take one instead of just increasing my dose of the vitamin D supplement I'm already taking? JVW: Vitamin D analogues are basically the synthetic, patentable, evil twins of all-natural vitamin D3. The good news is, none of these vitamin D has doppelgangers has hit the market for yet. But they're coming -as sure as you can say "patent medicine profits." Fortunately natural versions of higher-quantity vitamin D supplements (1,000 IU, 2,000 IU, and 5,000 IU) are starting to show up on the shelves of lots of different compounding pharmacies and natural food stores so there's really no need to wait around for the synthetic analogues and test fate by taking one.
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Even better, the natural versions are exceptionally inexpensive, with prices ranging from $7 to $9 per 100 capsules, depending on the strength. Once they're patented, the analogues are sure to be much more expensive than that.
Vitamin D supplements reduce falls in older adults A report published in the February, 2007 issue of the Journal of the American Geriatrics Society concluded that supplementing with vitamin D can help prevent nursing home falls in older men and women. Falls occur in approximately half of the residents of nursing homes each year, and render the patients more susceptible to further injury.
New meta-analyses point to strong colorectal and breast cancer preventive benefit for vitamin D Meta-analyses published online on February 6, 2007 in the American Journal of Preventive Medicine, and in the Journal of Steroid Biochemistry and Molecular Biology conclude that having higher blood levels of vitamin D could prevent as many as two-thirds of the cases of colorectal cancer and half of the cases of breast cancer in the United States.
25-hydroxyvitamin D is an immediate precursor of the active form of vitamin D. Sometimes I think medical researchers invented the chicken-or-the-egg argument. Theyre constantly posing questions about two coinciding health problems and which one came first. The problem is, they hardly ever seem to arrive at an answer. The latest example I came across was a report on a study published in the Journal of Clinical Pathology regarding vitamin D and breast cancer. This particular study pointed out the link between low levels of vitamin D and incidence of breast cancer: The women in the study who had the most advanced cases of the disease also had the lowest levels of this essential nutrient. For those of you interested in the nitty gritty details, the researchers studied 279 women, 204 of whom had early-stage breast cancer, and 79 with advanced cases. They measured the serum levels of 25hydroxyvitamin D in all of the women (see the What is... section below for more information on this form of vitamin D). The women with early-stage breast cancer had the highest levels of the vitamin (up to 184 millimoles/litre) while women with advanced cancer had significantly lower levels (a max of 146 millimoles/ litre). No news there: Dr. Wright has been talking about this for years. But the scientists conducting the study seem to think theyve stumbled upon a research goldmine because, apparently, it isnt known whether the low levels of vitamin D among those with advanced disease are a cause or consequence of the cancer itself. So what they want to know, and are hoping to get lots of taxpayer dollars to find out, is whether vitamin D is the chicken or the egg.
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My question is this: Does it really matter? Either way, increasing your own levels of vitamin D can only help. And the best way to do that is to get enough sunlight. When the skin absorbs the suns UV rays it starts a chain of reactions that ultimately produce vitamin D. Dr. Wrights general rule of thumb is to stay outside in the sunshine -- without sunscreen (even SPF 8 blocks out at least 88 percent of the suns UVB rays) -- until your skin starts to get just slightly pink. Then head for cover. Of course, those of us that live in temperate zones need some extra help. Researchers have found that practically no vitamin D at all is formed in sunlight-exposed skin during the winter if you live north of 35 latitude (which is about the equivalent of Los Angeles and Charlotte, NC). So Dr. Wright recommends taking 2,000-3,000 units of vitamin D in supplement form each day.
Another cancer linked with reduced vitamin D levels Readers of Life Extension Update will recall the September 23, 2006 issue which discussed the finding of researchers from the Moores Cancer Center at the University of California, San Diego of an association between reduced sunlight exposure and a greater incidence of kidney cancer. Now, in an article that will be published online in the American Journal of Preventive Medicine, the UCSD team reports that women exposed to a greater amount of sunlight, particularly ultraviolet B (UVB) radiation, have a lower incidence of ovarian cancer. UVB exposure stimulates the synthesis of vitamin D in the body, however, the vitamin is also obtainable via the diet and/or supplementation.
A closer study of the action of solar radiation on the body might well reveal the nature of cancer immunity. That quote - from Dr. Frank Apperly - comes from a 1941 study in which Dr. Apperly analyzed North American cancer statistics and found that people who live nearer the equator generally have lower risk of developing various cancers, including breast, lung, prostate, and colon cancers. Over the 65 years since Dr. Apperlys groundbreaking research, a closer study of the action of solar radiation on the body has revealed that the mechanism by which human skin converts sunlight into vitamin D is, literally, a life saver. And this is illustrated, once again, in a new breast cancer study from the Imperial College of London (ICL). Previous studies have shown that vitamin D deficiency is linked to greater risk of breast cancer. The ICL study was designed to clarify the relationship between vitamin D levels and the progression of breast cancer from early to advanced stages. STUDY ABSTRACT * Blood samples were taken from 204 women with early stage malignancy, nearly 280 women with invasive breast cancer, and 75 women with advanced breast cancer * In patients with early stage breast cancer, vitamin D levels were significantly higher compared to both of
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the other groups * In patients with early stage breast cancer, levels of parathyroid hormone (PTH) were significantly lower compared to both of the other groups (PTH is typically overproduced when breast cancer is metastasized to bone) Lead author of the study, Dr. Carlo Palmieri, told NutraIngredients-USA that researchers need to examine the implications of monitoring vitamin D levels in breast cancer patients and the importance of maintaining high levels of the vitamin. The ICL study raises a question: Do higher vitamin D levels prevent the progression of breast cancer, or does the cancer somehow lower blood levels of the vitamin? Beyond the fact that Dr. Apperly demonstrated many decades ago that high levels of the vitamin are linked to lower breast cancer risk, we also have two previous studies that support the preventive effect of vitamin D on this cancer. In the first study, more than a thousand healthy women and about 560 women with breast cancer completed dietary and lifestyle interviews with researchers at Mount Sinai Hospital in Toronto. Analysis of the data showed that women who had the highest vitamin D intake (through extended sunlight exposure, or intake of cod liver oil or milk) between the ages of 10 and 29 had a 40 percent reduced risk of developing breast cancer later in life compared to women with the lowest D intake. Researchers believe that high vitamin D levels during the years when breast tissue is in rapid development may help protect the breasts from cancer. In the second study, researchers at the University of California, San Diego, tested blood samples in more than 1,750 women. Subjects who had blood levels of 52 nanograms per milliliter of D had a 50 percent reduced risk of developing breast cancer compared to women with low D levels. The UCSD team noted that in order to reach 52 ng/mL requires a vitamin D intake of about 1,000 IU daily - a level that is difficult to reach without daily sun exposure. The best dietary sources of vitamin D are eggs, liver, fish liver oils, and oily fish such as salmon, sardines, trout, and tuna. Fish oil supplements are a good source of vitamin D, but talk to your doctor before adding these supplements to your regimen.
Vitamin D slashes pancreatic cancer risk A report published in the September, 2006 issue of Cancer Epidemiology Biomarkers & Prevention concluded that consuming the US Recommended Daily Allowance of 400 (IU) of vitamin D each day was associated a 43 percent lower risk of developing pancreatic cancer compared to individuals who consume less than 150 IU. Pancreatic cancer is estimated to be diagnosed in 32,000 individuals in the U.S. this year, and an equal number of people are expected to die from it.
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Low vitamin D levels predict nursing home admission The results of study conducted in the Netherlands, published in the September, 2006 issue of the American Journal of Clinical Nutrition found that having a low level of serum vitamin D is associated with a greater risk of being admitted to a nursing home within six years, and may increase the risk of dying within a similar amount of time.
Review affirms evidence for protective effect of vitamin D and calcium against breast cancer A review published in the August, 2006 issue of the journal Cancer Epidemiology, Biomarkers & Prevention concluded that despite inconsistent results from some epidemiologic studies, a number of other studies suggest that vitamin D and calcium play a role in breast cancer prevention.
The April 5, 2006 issue of the Journal of the National Cancer Institute reported the findings of researchers at Harvard University that higher estimated levels of vitamin D are associated with a decreased incidence of all cancers, particularly those of the digestive system, as well as a decreased risk of dying from the disease.
Vitamin D antimetastasis mechanism reported The January 2006 issue of the journal Carcinogenesis reported the findings of researchers at the University of Rochester Medical Center that vitamin D helps prevent the spread of prostate cancer cells by limiting the activity of two enzymes. Prior research has shown that vitamin D suppresses cancer progression, but its mechanisms were unclear. We wanted to know the targets of vitamin D so we would know which patients would respond better, explained lead researcher and University of Rochester assistant professor of Urology YiFen Lee, PhD.
Because impaired calcium metabolism is known to contribute to the dysfunction of heart muscles, the Bonn researchers concluded that their study helps confirm that vitamin D may have an important effect in regulating the calcium levels within the muscle cells of the heart. How vitamin D may cut the risk of heart disease in older women by as much as one-third, primarily due to the ability of vitamin D to prevent the buildup of calcium deposits in the arteries. For many years, osteopathic physician Dr. Joseph Mercola has recommended fish oil and cod liver oil as the best sources of omega-3 EPA/DHA. Dr. Mercola suggests that because of cod liver oil's high vitamin D content, it should be taken during the autumn and winter months, and in northern and southern latitudes where the body's vitamin D production from sunshine is diminished. During the summer, or for those who live near the equator, Dr. Mercola recommends fish oil supplements in order to avoid an excess of vitamin D, which can boost calcium to levels that may cause damage to bones, kidneys, and soft tissues.
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In the February 2002 issue of Nutrition and Healing newsletter, Dr. Jonathan Wright makes clear the profound importance of vitamin D: "Although the final proof isn't in (and probably won't be in our lifetimes), it's very likely that if you're over 40 and supplement your diet with a generous amount of vitamin D, you can lower your risk of prostate, breast, and bowel cancer along with your risk of 'essential' hypertension, osteoporosis, and tuberculosis. Young adults can lower their risk of multiple sclerosis as well." Dr. Wright recommends a daily vitamin D intake between 1600 and 2000 IUs - and as much as 4000 IUs for those over 40. According to Dr. Wright, it's impossible for most people to get enough vitamin D from the sun alone, and he discourages the use of dairy products because of the many other health concerns they raise. Instead, he suggests other food sources like salmon and sardines, or even good old-fashioned cod liver oil, which provides more than 1300 IUs of vitamin D per tablespoon. Reduced vitamin D levels found in chronic pain patients The December 2003 issue of Mayo Clinic Proceedings published the results of a study of 150 adults and children conducted at the University of Minnesota which found an association between persistent, nonspecific musculoskeletal pain and a deficiency in vitamin D. Chronic pain is reported by up to one-fifth of American adults and has resulted in disability at some point in the lives of the majority of those who experience it. For many elderly people the vitamin D deficiency problem is compounded by the fact that as we age our skin becomes less effective in producing vitamin D. That, coupled with generally less sun exposure, sets the stage for a variety of health problems associated with low levels of vitamin D. In a study just published in the Journal of the American Medical Association, more than 3,000 subjects, aged 50 to 75 years, were screened for colon cancer. Using dietary questionnaires, researchers found a clear association between vitamin D intake of more than 645 IU per day and a reduced risk of colon cancer. Those who had the greatest protection also used multivitamins, exercised regularly, and had diets with high fiber content. * Women who had the highest intake of supplementary vitamin D, had a 40 percent reduced risk of developing MS compared with women who used no supplements at all. * Risk of developing MS was not reduced for women who had vitamin D intake from food sources, but took no supplements. I'll tell you, my favorite vitamin - the big D - has sure been on a roll lately. First, research linking deficiencies of this sun-made vitamin to rising rates of many diseases (including osteoporosis, heart disease, and diabetes, just to name a few) gets grudgingly reported by the National Institute of Health (Daily Dose, 11/28/03)... And now, several mainstream news sources (including Reuters, my favorite) are reporting on a pair of recent studies that strongly suggests supplemental vitamin D may help prevent both multiple sclerosis and rheumatoid arthritis! Q: I've read that exposure to sunlight is essential for the manufacture of Vitamin D, but my skin does not really tan -- it burns -- so I tend to avoid the sun or wear a lot of sunscreen. How do I know if I'm getting enough
Health E-Notes through 12/10 Vitamin D?
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JVW: Most people are under a false assumption of just how much (or how little) sunlight we need to produce adequate levels of Vitamin D. The truth is you only need about 10 to 15 minutes of sunlight on the face and arms (without sunscreen) two to three times a week to make enough vitamin D. This could easily be accomplished by eating your lunch outside or taking a short walk a few times a week. However, there are factors that can decrease your body's efficiency at manufacturing vitamin D. Older people and dark-skinned people do not make vitamin D as quickly as people with lighter skin. Also, those suffering from kidney or liver disease, those who use a lot of sunscreen, or those who live in geographical areas with high pollution will get less "bang" for their sunning "buck." If any of these elements apply to you, you should consider increasing your exposure times accordingly, as well as taking vitamin D supplements. Off hand, do you know what your 25-hydroxyvitamin D level is? Neither do I. But the next time my doctor draws blood I'm going to ask him to make a note of the level of this marker (also known as 25(OH)D), because it's the best way to tell if you're getting enough vitamin D. Compared to subjects with the highest vitamin D levels, those with the lowest levels had symptoms of type 2 diabetes, including weaker pancreatic function and greater insulin resistance. In addition, 30 percent of the subjects with low vitamin D levels had one or more of the symptoms associated with metabolic syndrome x (MSX). Only 11 percent of those with normal vitamin D levels showed similar symptoms. Older men and black men should ask their doctors to check their vitamin D levels by monitoring blood tests for 25-hydroxyvitamin D (also known as 25(OH)D). This is the best way to be certain that they're getting enough vitamin D. According to natural physician Dr. Joseph Mercola, the optimal 25(OH)D value is 115-128 millimicromolar (nmol/L). A value below 50 is considered a serious deficiency that increases the risk of chronic diseases, including breast cancer. By some estimates, as much as 40 percent of the population is vitamin D deficient, with a relatively small percentage qualifying in the optimal 25(OH)D range. Older men and black men should ask their doctors to check their vitamin D levels by monitoring blood tests for 25-hydroxyvitamin D (also known as 25(OH)D). This is the best way to be certain that they're getting enough vitamin D. According to natural physician Dr. Joseph Mercola, the optimal 25(OH)D value is 115-128 millimicromolar (nmol/L). A value below 50 is considered a serious deficiency that increases the risk of chronic diseases, including breast cancer. By some estimates, as much as 40 percent of the population is vitamin D deficient, with a relatively small percentage qualifying in the optimal 25(OH)D range. Vitamin D is essential for good health, but did you know it can also help ward off gingivitis?
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A study in the American Journal of Clinical Nutrition looked at 6,700 non-smokers between the ages of 13 and 90. Regardless of age, gender, race, or ethnicity, those who had higher levels of vitamin D were less likely to bleed when a periodontal probe was used during a dental examination. And vitamin D is good in other ways for dental health: It is a natural anti-inflammatory, it is useful in building bone density, and it can assist the body in absorbing calcium. While vitamin D can be obtained through sun exposure, this is the time of year when many of us tend to spend fewer hours outdoors. With winter fast approaching, you can maintain optimal levels of this important nutrient by supplementing with cod liver oil, which contains vitamin D. Review finds vitamin D could prevent significant number of cancers In a review that will appear in the February 2006 issue of The American Journal of Public Health vitamin D researcher Michael F. Holick and colleagues concluded that improved vitamin D status could significantly cut the risk of colon, breast, ovarian and prostate cancer. A previous review conducted by the team, published in the October 2005 Journal of Steroid Biochemistry and Molecular Biology found that consuming 1000 international units (IU) or more of vitamin D per day cut the risk of colon cancer in half.
Vitamin E
Enter gamma-tocotrienol--one of the eight forms of vitamin E. New studies from Australia show that gamma-tocotrienol appears to do two very important things: 1) It prevents growth of cancer from prostate cancer stem cells 2) When prostate cancer is detected, gamma-tocotrienol kills normal cancer cells and induces stem cells to self destruct, sharply reducing the likelihood the cancer will return Now, there is a caveat... So far, only a mouse study and a lab study support this chain of events. But given that gamma-tocotrienol is a known cancer-fighter, does no harm, and does a lot of good for the heart, this is a course of treatment every prostate cancer patient (or anyone concerned about his prostate) should consider adding to his routine. More than 12 years ago, HSI members first learned about the cancer-fighting qualities of tocotrienol vitamin E. Back then, we were excited about the effects of the four forms of tocotrienols on breast cancer cells. Like the new prostate cancer study, research showed that tocotrienols helped induce breast cancer cells to self destruct. More recently, tocotrienol research has shown that these vitamin E forms may also offer significant protection from the DNA damage that promotes cancer growth.
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In a 2007 study, 65 healthy adults received either a supplement that contained all four tocotrienols or a placebo. After six months, researchers found that significantly less DNA damage was apparent in the white blood cells of those in the tocotrienol group, compared to the placebo group. Tocotrienol cancer research still has a long way to go. But in the meantime, it's hard to go wrong including tocotrienols in your diet (sources include palm oil, cereal grains, rice bran oil, and wheat germ oil) or your supplement regimen. As Dr. Spreen pointed out in an earlier e-Alert, tocotrienols are "icing on the cake" in delivering cardiovascular benefits. The "cake" in this case is the full spectrum of tocopherols--the other four vitamin E forms. Dr. Spreen: "There has been considerable peer-review research concerning the benefit of tocotrienols in even more than just cardiovascular disease, to include aging, Alzheimer's disease, breast disease and others." As we keep an eye on the cutting edge of alternative medicine research, I'm sure we'll be seeing a lot more of tocotrienols. And if you have a prostate, you should be seeing a lot more of them even sooner.
Gamma-tocotrienol inhibits prostate cancer stem cells Researchers at Australia's Queensland University of Technology (QUT) have found that gamma-tocotrienol, one of eight forms of vitamin E, could help prevent prostate cancer regrowth due to an ability to inhibit prostate cancer stem cells. The research was described in an article published online on July 8, 2010 in the International Journal of Cancer. "Emerging evidence supports that prostate cancer originates from a rare subpopulation of cells, namely prostate cancer stem cells (CSCs)," Dr Patrick Ling and his colleagues write in their introduction to the article. "Conventional therapies for prostate cancer are believed to mainly target the majority of differentiated tumor cells but spare CSCs, which may account for the subsequent disease relapse after treatment. Therefore, successful elimination of CSCs may be an effective strategy to achieve complete remission from this disease."
We've been telling you about the benefits of full spectrum vitamin E for years. The four tocopherol forms of the vitamin are generally more common. But in 2003, Dr. Spreen described the four tocotrienol forms as "icing on the cake." And now we know that adding that icing just might help you avoid Alzheimer's disease (AD). In a new study from Sweden, researchers took blood samples from more than 230 subjects over the age of 80. None had any signs of dementia.
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Within six years, nearly 60 cases of Alzheimer's were diagnosed. Comparing blood analysis to AD cases, researchers found that subjects with the highest levels of all eight vitamin E forms reduced their risk of AD by about half compared to subjects with low E levels. Here's what Dr. Spreen had to say back in 2003: "There has been considerable peer-review research concerning the benefit of tocotrienols in even more than just cardiovascular disease, to include aging, Alzheimers disease, breast disease and others." Alzheimer's disease? You heard it here first.
Higher vitamin E levels predict improved prostate cancer survival An article published in the May 1, 2009 issue of the journal Cancer Research reported the discovery of researchers at the National Cancer Institute of an improvement in prostate cancer survival among men with high vitamin E levels. The effect was particularly strong among those who supplemented with the vitamin. Joanne L. Watters and colleagues analyzed data from 29,133 participants in the Alpha-Tocopherol, BetaCarotene (ATBC) Cancer Prevention Study, which evaluated the effect of vitamin E and beta-carotene on the risk of cancer in male Finnish smokers enrolled between 1985 and 1988. Blood samples collected upon enrollment and at three years were analyzed for serum levels of beta-carotene, retinol (vitamin A), and alphatocopherol (vitamin E). Although the trial concluded in April, 1993, on-going follow-up documented 1,891 prostate cancer cases and 395 deaths due to the disease through April, 2005. Men whose serum alpha-tocopherol levels at the beginning of the study were among the top one-fifth of participants were found to have a 33 percent lower risk of dying of prostate cancer compared with those whose levels were in the lowest fifth. For those whose levels were highest at the third year of the study, a 20 percent lower risk existed. Men who received alpha-tocopherol supplements in the trial and whose baseline levels of vitamin E were highest experienced the lowest risk of prostate cancer mortality, which was 49 percent less than the risk experienced by those in the lowest 20 percent of serum alpha-tocopherol levels. This risk declined after three years to 74 percent less than the risk of those among the lowest fifth. When all-cause mortality was analyzed among those diagnosed with prostate cancer, participants in the top onefifth of serum vitamin E levels were shown to have a 33 percent lower risk of death over the course of followup, suggesting, according to the authors, "a possible effect for alpha-tocopherol on other causes of death in men with prostate cancer."
The December, 2008 issue of the journal Experimental Physiology published the discovery of researchers at the University of Illinois of an anti-inflammatory effect for vitamin E in an animal model of inflammation. Scientists are becoming increasingly aware of the role of inflammation in a number of diseases and conditions.
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Chronic inflammation of the skeletal muscles in humans is a cause of significant physical impairment. Antioxidants such as vitamin E have been shown to reduce proinflammatory cytokine expression in cell culture studies, but the vitamin's effects had not been tested in the heart and skeletal muscle of mice with induced systemic inflammation. University of Illinois kinesiology and community health professor Kimberly Huey and colleagues administered vitamin E or a placebo to mice for three days before injecting the animals with a low dose of E. coli lipopolysaccharide to induce inflammation. A control group received saline injections. The team found increased levels of the cytokines interleukin-6 (IL-6) and interleukin-1beta (IL-1beta) in the skeletal and cardiac muscle of mice that received lipopolysaccharide, yet among those that received vitamin E, levels of these cytokines were significantly lower than those of the placebo group. The cytokines function as intercellular communicators which assist in immune response, yet can lead to excessive inflammation. Additionally, the researchers observed decreased activation of nuclear factor kappa-beta (another agent involved in inflammation) in mice that received vitamin E.
Vitamin E supplementation helps prevent venous thromboembolism A report published online on September 10, 2007 in Circulation: Journal of the American Heart Association concluded that supplementing with vitamin E may reduce the risk of venous thromboembolism (VTE) among women. The condition occurs when blood clots form in the veins, which subsequently dislodge and travel through the bloodstream, and is life-threatening when the clots block circulation to the brain, heart or lungs. The current treatment is warfarin, a blood thinner which often has side effects.
Higher vitamin E levels associated with lower mortality in men over 19 year period The results of a large study of older male smokers, published in the November, 2006 issue of the American Journal of Clinical Nutrition, revealed that having higher blood levels of vitamin E is associated with a reduced risk of dying from all causes as well as specific causes including cardiovascular disease and cancer during a 19 year follow-up period.
Vitamin E deficient mothers likelier to have asthmatic children A report published in the September, 2006 issue of the American Journal of Respiratory and Critical Care Medicine, revealed the finding of researchers at the University of Aberdeen in Great Britain that a reduced intake of vitamin E during pregnancy increases the risk of ones children developing wheezing and asthma by the age of five.
Tocotrienol supplementation elevates blood levels sufficiently to help protect against neurologic damage
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Studies published in the May, 2006 issue of the journal Antioxidants & Redox Signaling and online on June 26 in the Journal of Neurochemistry have demonstrated that taking tocotrienols orally is an effective way to elevate blood plasma levels to concentrations that could help protect against neurologic damage resulting from stroke. Tocotrienols, four of eight naturally occurring forms of vitamin E (the other four being the better-studied tocopherols), have been found to have neuroprotective benefits, but are not abundant in the diet. It has been hypothesized that orally consumed tocotrienols may not be delivered to the organs due to inefficient transport of the vitamin by tocopherol transfer protein, which has a greater affinity for tocopherols.
Vitamin E applied topically has also been shown to help heal bedsores. And a 1993 study of malnourished nursing home patients with bedsores showed that a high-protein diet enhanced healing when compared to a lowprotein diet.
Vitamin E succinate inhibits prostate tumor growth in laboratory studies A report published in the May 15, 2006 issue of the International Journal of Cancer revealed the findings of researchers at H. Lee Moffitt Cancer Center in Tampa, Florida and their colleagues at Southern Illinois University School of Medicine that a form of vitamin E (VE) known as vitamin E succinate (VES) suppressed prostate cancer cell growth in culture as well as in a mouse model of the disease.
Dl alpha-tocopheryl is SYNTHETIC vitamin E, and that distinction is most significant for this particular nutrient because only half of the molecules in dl alpha-vitamin E are utilized by the body. (The other half are molecules unrecognized by the body, and must also be handled by it, though nobody knows how!) Natural vitamin E (this would be signified by the term 'd alpha-vitamin E instead of 'dl alpha...'). Any nutritional doc who knows anything at all knows not to use alpha tocopherol, natural or otherwise, because using the alpha fraction without the other fractions - beta, delta, and gamma - causes the other fractions to decrease in value. This is why good supplements are always of the 'mixed tocopherol' variety, containing all the fractions. "Dietary vitamin E is rich in the gamma tocopherol fraction of vitamin E, whereas vitamin E supplements consist primarily of alpha tocopherol [depending on which you buy/ed. note]. IT IS THE GAMMA TOCOPHEROL FRACTION OF VITAMIN E THAT HAS BEEN SHOWN TO BE THE CRITICAL FACTOR IN SUPPRESSING FREE RADICALS." Dr. Spreen begins his response to Derek with a look at two forms of tocopherols: "Any publication (and I don't care what its credentials), or any individual (and I don't care what his reputation) who recommends d-alpha tocopherol in any capacity other than topically (for skin problems, etc.) has missed the boat. Well, actually they haven't missed it completely, but they're hanging on to the transom by their fingernails. To miss the boat
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completely you'd have to recommend dl-alpha tocopherol (or -tocopheryl), which is the synthetic form. It's very inexpensive, and okay topically, but in no way should it be taken internally. "Now, at least d-alpha vitamin E is natural in form. However, the answer is more complicated than that: there are other fractions of vitamin E (not counting the tocotrienols), specifically beta- and gamma-tocopherols (there are probably others, too, but we haven't found them yet). In this case, even going 'natural' is not the answer. Originally it was thought that only the alpha form had any activity in the body. Then the vitamin E 'gurus' discovered that high doses of alphatocopherol lowered the body's amounts of the other two. Since the real effects of vitamin E come with higher doses, that's not something you want to alter over long periods of time." And what happens when a single fraction is taken alone? Dr. Spreen pointed out a 1997 study in the American Journal of Clinical Nutrition that showed that high doses of alpha- fraction vitamin E, taken without the rest of the 'family,' actually became PRO-oxidant, rather than antioxidant! "Tocotrienols even further expand upon the spectrum of vitamin E-like agents, and I would always start with the natural vitamin E and add the new kids on the block if I were wealthy enough or wanted to cover all the bases. Of course 'covering all the bases,' to me, would also mean adding selenium to the mix, which enhances the effect of vitamin E (along with powers in its own right)." Researchers from the University of Florida recently completed a study showing that vitamin E can actually slow down physical aging. In fact, older men and women who took vitamin E supplements and exercised regularly (but not strenuously) became healthier and significantly decreased their levels of a blood marker that signals the destruction of certain cells by free radicals. That process, known as free radical-induced oxidative stress, contributes to aging and disease. The study participants also had a 15-point drop in systolic blood pressure (on average) and about a 5-point drop in diastolic blood pressure, as well as increased weight loss and significant improvement in cardiovascular fitness and endurance. But even if you don't exercise, you should still take vitamin E. In fact, the same study showed that sedentary participants who took vitamin E also had decreases in oxidative stress and blood pressure (systolic blood pressure dropped an average of almost 7 points). You can get vitamin E through diet. A few good sources are spinach, almonds, avocadoes, peanuts, and olive oil. But Dr. Wright stresses that, unfortunately, most people, no matter their age, just don't get enough from diet alone. He recommends that if you're over 40 you should supplement with 800 IU of vitamin E daily -- unless you suffer from hypertension or rheumatic heart disease. In these cases, you shouldn't take more than 200 IU daily without checking with your doctor. "All vitamin E is not created equal. The most common form (alpha-tocopherol) is actually one of the least effective. Much more powerful are tocotrienols, relative newcomers on the nutrition scene that you may have read about already. More powerful still is a newly-discovered tocotrienol, called di-desmethyl-tocotrienol, or P25. Obtained through a special molecular distillation of rice bran oil, P25 toco-trienols are not only far superior to the vitamin E you're probably taking, but they might even replace your cholesterol-lowering drugs as
Health E-Notes through 12/10 well.
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"Tocotrienols have a slightly different molecular structure than the alpha-tocopherol form of vitamin E, making them far more potent. As antioxidants, they're up to 60 times more effective in protecting your cells from oxidative damage. But unlike alpha-tocopherol, tocotrienols can also reduce platelet clumping and lower cholesterol. No other vitamin or drug available today can significantly reduce all three of these major cardiac risk-factors." In addition, studies have shown that tocotrienols have exceptional anti-inflammatory properties, which may be the reason Neal found relief from his lower back pain. E is a versatile, multi-tasking vitamin. That's not news to e-Alert readers, of course. But now we can add one more benefit to the growing list of vitamin E benefits: the possible prevention of bladder cancer. At the American Association for Cancer Research Annual Meeting last month, a team from the University of Texas presented a study that included more than 1,000 subjects. Nearly half of these subjects had bladder cancer. Results showed that a high intake of vitamin E reduced the risk of bladder cancer by almost 45 percent when dietary sources of the vitamin were combined with supplements of vitamin E. Bladder cancer is one of the leading causes of cancer death among men. Plus, men are about four times more likely than women to be diagnosed with this type of cancer. So, gentlemen, if you're not making a special effort to include more vitamin E in your diet and supplement intake... what are you waiting for? In the recent e-Alert "Taking Yourself off the List" (4/22/04), I told you about a study that confirms the powerful effects of vitamin E in helping to prevent prostate cancer. And all of this is in addition to E's excellent antioxidant qualities. Gamma-tocopherol inhibits lung and prostate cancer growth in vitro A study published on December 13 2004 in the in the online early edition of the Proceedings of the National Academy of Sciences (http://www.pnas.org/) found that gamma-tocopherol, a form of vitamin E whose health benefits have been gaining attention, could slow the growth of prostate or lung cancer cells while leaving healthy cells unharmed. Rapid vitamin E loss in smokers may contribute to increased cancer incidence Research conducted by the Linus Pauling Institute at Oregon State University, published in the January 2005 issue of the American Journal of Clinical Nutrition (http://www.ajcn.org/) demonstrated that vitamin E is depleted more rapidly in smokers than in nonsmokers, which may be a factor in the development of cancer. Cigarette smoke creates cancer-promoting free radicals, which vitamin E in lung and other tissue helps to neutralize. Ten smokers and ten nonsmokers with similar diets were supplemented for six days with vitamin E. Blood samples were taken before, during and after the treatment period to measure vitamin E, vitamin C, uric
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acid, and isoprostanes, which are an indicator of free radical damage. It was discovered that blood plasma levels of vitamin E declined 13 percent more rapidly among smokers compared to nonsmokers, while isoprostanes were on average 40 percent higher. The researchers also found a correlation between the reduction of vitamin E and plasma levels of vitamin C in smokers that was not observed in the nonsmoking group, suggesting that inadequate vitamin C levels hasten the depletion of E in this group. Lead researcher Maret G.Traber explained that while vitamin E is frequently the initial antioxidant to intervene against free radicals, it can itself be made into a radical. However, the presence of a sufficient amount of vitamin C aids in transforming vitamin E back to a non-radical form. When vitamin C is lacking, tissue levels of vitamin E are rapidly depleted. Dr Traber commented, "We've now shown this interaction among these two antioxidants in the human body for the first time, an important step forward. Smokers with the lowest vitamin C levels have the fastest disappearance of vitamin E. This is complex biochemistry, but it's part of our body's natural defense mechanism against toxins." He added, "There has been practically a war going on in the science community for some time now about the value of vitamin E, but much of what gets lost in the debate is the distinction between preventing a serious disease and being able to cure it. Some people have the inaccurate notion that moderate supplementation with vitamin E will hurt you, and that simply is not true. What's increasingly clear is that many people have health habits, such as smoking or poor diet, which can leave them with inadequate levels of vitamin E. And vitamin E has clear value in helping to prevent serious degenerative disease."
Vitamin K
Choosing the right vitamin K supplement Q: I've noticed that my local natural market carries various versions of vitamin K -- K1, K2, and K3. What's the difference? Dr. Wright: The natural, plant-synthesized dietary source of vitamin K is called phylloquinone, though it's still frequently referred to as vitamin K1. Intestinal bacteria (including normal E. coli and Bacteroides species) also synthesize various forms of vitamin K, previously termed (as a group) vitamin K2 but now generally called menaquinones. Menadione, an entirely synthetic molecule with vitamin K activity, was developed in the 1940s and called (at the time) vitamin K3. There's usually much more of the menaquinones (vitamin K2) than phylloquinone (vitamin K1) found in our livers. But phylloquinone is the major active form of vitamin K used by our bodies -- the menaquinones are not used as effectively. Menadione, being a synthetic molecule, is not normally found in our bodies except when
Health E-Notes through 12/10 deliberately supplemented.
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Both phylloquinone and the menaquinones are fat-soluble and absorbed along with other dietary fats. Menadione (vitamin K3) is water-soluble. Phylloquinone has no known toxic effect; high doses of menadione, however, on rare occasions has caused hemolytic anemia (easily breaking blood cells) and liver toxicity.
Greater vitamin K intake associated with lower diabetes risk A study conducted in the Netherlands, reported online on April 27, 2010 in the journal Diabetes Care, has found an association between the intake of both vitamin K1 and K2 with a lower risk of developing type 2 diabetes. Researchers at University Medical Center Utrecht analyzed data from 38,094 Dutch participants in the EPIC study cohort who were between the ages of 20 and 70 upon enrollment. Dietary questionnaire responses were analyzed for intake of phylloquinone (vitamin K1) and menaquinones (vitamin K2). Vitamin K1 intake among the study participants averaged 200 micrograms per day and vitamin K2 intake averaged 31 micrograms per day. Over a median follow-up period of 10.3 years, 918 cases of type 2 diabetes were diagnosed. Adjusted analysis of the data uncovered a 19 percent lower risk of developing diabetes in men and women whose vitamin K1 intake was among the highest 25 percent of subjects compared with those whose intake was among the lowest fourth.
Don't laugh at cheeseheads. I'm sure you've seen them--mostly in the stands at Green Bay Packer games--the ones wearing huge foam cheese wedges on their heads. Sure, go ahead and laugh at their hat choice--they probably expect it. But if those cheeseheads are eating as much cheese as we suspect they are, they're also reducing their cancer risk. That's the conclusion of researchers who followed up on animal and laboratory studies that suggested vitamin K might suppress cancer growth. A team from the German Cancer Research Center in Heidelberg examined about ten years of data taken from more than 24,000 subjects who were between the ages of 35 and 64 at the outset of the study. As reported in the American Journal of Clinical Nutrition, results showed that a high dietary intake of K2 was significantly linked with reduced risk of cancer-- particularly prostate and lung cancers. Highest intakes of K2 were also linked to a lower chance of cancer mortality.
Health E-Notes through 12/10 Ah, but there's one little catch...
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The average diet delivers much more vitamin K1 than K2. K1 is found in dark, leafy green vegetables, cauliflower, broccoli, olive oil, and avocados. It's also converted into K2 in the intestine, but we also get K2 in liver and egg yolk, and fermented products such as yogurt and cheese. In the German study, cheese was the K2 source most strongly linked to reduced cancer risk. Supplement intake wasn't included in the study, but alternative health care pioneer Jonathan V. Wright, M.D., recommends vitamin K supplements, especially for those who have a family history of osteoporosis or arteriosclerosis (hardening of the arteries). Dr. Wright's suggested daily dose: 5 to 15 milligrams. Note that this is considerably higher than the current RDA of 80 micrograms for men, and 70 women. Vitamin K supplements should only be taken in the forms of K1 or K2. Vitamin K3 is a synthetic form that may cause liver toxicity and anemia when taken in high doses. In addition, patients who use Coumadin (a blood thinner) should use K supplements with caution because higher doses can interfere with the drug's effect. On the plus side, vitamin K is fat-soluble, so absorption of the vitamin is improved when taken with at least a small amount of fat. Such as the fat in cheese, for instance!
It's a vitamin we've written about many times. One that continues to amaze with all it can do. From boosting brain health to fighting tooth decay to alleviating morning sickness, this overachiever just won't quit. And now there's yet another benefit to add to the long list: Fighting off cancer of all kinds. The superstar in question? Vitamin K. It's been linked to a lower risk of prostate cancer before, but a groundbreaking study reported in the American Journal of Clinical Nutrition is the first to explore the relationship between vitamin K and cancer in general. It found that people with higher intakes of vitamin K, specifically vitamin K2, from food may be less likely to die of cancer. For the study, 24,340 people between the ages of 35 and 64 reported their dietary intake through a detailed questionnaire. Over the next decade, 1,755 of the participants were diagnosed with cancer (colon, breast,
Health E-Notes through 12/10 prostate, or lung), and 458 died.
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Researchers found that the 25% of study participants who had the highest intakes of vitamin K2 were 28% less likely to have died from any one of those cancers than the people in the 25% lowest intake group. Other factors were considered, so K seems to be the major player here. The strongest link was between K2 and lung cancer or prostate cancer. The researchers said that vitamin K itself could offer protection against cancer -- in the lab, it's been shown to inhibit cancer cell growth and promote cancer-cell suicide. Like I said in the beginning of this letter, there's a long list of reasons to get plenty of vitamin K in your diet. K1 is abundant in deep green vegetables, K2 is in meats and cheeses, and taking probiotics will help because goodfor-you intestinal bacteria play a part in producing vitamin K in your own body. If you've missed any of the past good news about vitamin K, don't worry! You can catch up by searching "vitamin K" at the archive at www.wrightnewsletter.com.
In a 2007 study from France's University of Nantes, researchers examined 36 healthy male subjects and 50 male subjects with varicose veins. They found a link between varicosis and inactivity of a protein called matrix GLA protein (MGP). And because MGP is properly activated only when vitamin K levels are adequate, researchers theorize that sufficient intake of the vitamin may play a role in the prevention of varicose veins. The importance of vitamin K intake for circulatory health is already well known. In his Nutrition & Healing newsletter, Jonathan V. Wright, M.D., has noted that supplementing with K is a good idea if there's a family history of arteriosclerosis (narrowing of the arteries). Dr. Wright recommends 5 to 15 mg of vitamin K per day considerably higher than the recommended daily allowance.
Q: I've read several of the eTips that mention the health benefits of vitamin K. However, when I went to the health food store to buy some, I saw that there were several different versions -- K1, K2, or K3. Can you explain the difference between them? Dr. Wright: The natural, plant-synthesized dietary source of vitamin K is called phylloquinone, though it's still frequently referred to as vitamin K1. Intestinal bacteria (including normal E. coli and Bacteroides species) also synthesize various forms of vitamin K, previously termed (as a group) vitamin K2 but now generally called menaquinones. Menadione, an entirely synthetic molecule with vitamin K activity, was developed in the 1940s and called (at the time) vitamin K3. There's usually much more of the menaquinones (vitamin K2) than phylloquinone (vitamin K1) found in our livers. But phylloquinone is the major active form of vitamin K used by our bodies -- the menaquinones are not
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used as effectively. Menadione, being a synthetic molecule, is not normally found in our bodies except when deliberately supplemented. Both phylloquinone and the menaquinones are fat-soluble and absorbed along with other dietary fats. Menadione (vitamin K3) is water-soluble. Phylloquinone has no known toxic effect; high doses of menadione, however, on rare occasions has caused hemolytic anemia (easily breaking blood cells) and liver toxicity.
The importance of vitamin K intake for circulatory health is already well known. In his Nutrition & Healing newsletter, Jonathan V. Wright, M.D., has noted that supplementing with K is a good idea if there's a family history of arteriosclerosis (narrowing of the arteries). Dr. Wright recommends 5 to 15 mg of vitamin K per day considerably higher than the recommended daily allowance. Most of our vitamin K intake comes in the form of K1, which is found in dark, leafy green vegetables, broccoli, asparagus, tomatoes, avocados, olive oil, whole wheat, butter, and green tea. Vitamin K1 is converted into K2 in the intestine, but we get some amount of K2 directly from meat, liver, egg yolk, and fermented products such as yogurt and cheese. The synthetic form of vitamin K known as K3 may cause liver toxicity in high doses and should be avoided. In a previous e-Alert, HSI Panelist Allan Spreen, M.D., noted that patients using coumadin (a blood thinner) should be aware that vitamin K supplementation might interfere with the drug's effect.
And a few weeks ago I told you about research from Tufts University that reveals another inflammation tamer: vitamin K. When the Tufts team examined dietary and medical records of more than 1,380 middle-aged subjects, they found that a high intake of foods that contain vitamin K was linked to lower levels of 14 inflammatory markers, including CRP. Vitamin K can be found in leafy green vegetables, broccoli, asparagus, tomatoes, avocados, olive oil, whole wheat, butter, meat, liver, egg yolk, and fermented products such as yogurt and cheese. You can read more about vitamin K in the e-Alert "The K Connection" (3/12/07), at this link: http:// www.hsibaltimore.com/ealerts/ea200703/ea20070312a.html
Phylloquinone is a form of vitamin K also called vitamin K1. This form of vitamin K accounts for the vast majority found in the diet since it occurs naturally in green, leafy vegetables such as spinach, lettuce, and broccoli.
Vitamin K helps prevent bone loss and hardening of the arteries, so not getting an adequate amount puts you at
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risk for osteoporosis and heart disease. And, unfortunately, getting and maintaining that adequate amount may be trickier than any of us realized. According to a recent study published in the journal Thrombosis & Haematosis, dietary intake of vitamin K is very low in most people. And to make matters worse, the researchers found that its "biological half-life time is relatively short: upon deprivation experimental animals develop symptoms of vitamin K deficiency within a few days." In other words, this isn't the type of thing that takes awhile to cause problems -- if you're not getting enough the effects can start in just a couple of days. Now for the good news: Although it's not as well known as the others, vitamin K is just as widely available. You can get it in any natural food store or vitamin shop, as well as though numerous Internet vitamin retailers. The researchers report that other studies have found vitamin K's protective benefits begin at doses between 1 and 45 milligrams per day. That's quite a wide range of possible doses, which is why it's always a good idea to check with a physician skilled in nutritional medicine to determine the best dose for your individual needs. To locate such a physician in your area, contact the American College for Advancement in Medicine at (800)532-3688 or www.acam.org.
As you know, vitamin K is one of my all-time favorite nutrients. The list of things it can do is as fascinating as it is long: How many other vitamins can alleviate morning sickness and prevent tooth decay? So anytime there's an article about this nutrient, I read it. But what I took away from the latest one had very little to do with the vitamin K that was supposed to be the focus of the story. Researchers in the Netherlands discovered that vitamin K can not only halt hardening of the arteries, but can actually reverse it. That's undoubtedly good news for the countless people out there fighting cardiovascular disease. But there was an undercurrent to this research that I found shocking and more than slightly insidious. To test vitamin K's effects, the researchers had to induce artery hardening in the experimental animals. They did so with the drug warfarin. Now, all animal-rights arguments aside, this methodology raises concerns of even larger proportions. Warfarin is an extremely common blood-thinning drug that is prescribed with the intent of preventing the blood clots that can cause heart attacks and strokes. Am I the only one that sees the horrible irony here? What exactly is the point of preventing a heart attack if you're destroying your arteries in the process? Heart disease is heart disease, whether it manifests as an attack or a gradual hardening of the arteries your body depends on to transport blood through your system. And the vitamin that appears to combat the destruction warfarin can cause is the first one that you're cautioned
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NOT to take when you're on this drug. The whole thing is maddening -- and the madness extends to the very system producing this terrible conundrum: Big Pharma. The best thing you can do is stay away from it altogether. Refer back to the article "Fish oil and 33 other natural secrets to tackle all your heart's risks" from the March 2003 issue of Nutrition & Healing. You'll find natural, common-sense ways to thin the blood that won't leave even more destruction in their wake. Nutrition & Healing subscribers can download this issue for free by visiting www.wrightnewsletter.com and logging on by entering the username and password listed on page 8 of your most recent issue.
The fact is, vitamin K is a nutritional powerhouse, and the latest proof of that came from a study published a few months ago from the University of Michigan School of Nursing. In this study, researchers looks at vitamin K's role in boosting bone mass and preventing osteoporosis. They discovered that as women's estrogen levels fall, so does vitamin K's ability to do its job inside bones, helping a protein known as osteocalcin bind to calcium. But here's the real kicker: The study revealed that the level of vitamin K that's considered "normal" for women is actually too low -- especially in women closing in on menopause. And since none of us know precisely when that's going to happen, the take-home message here appears to be that we could all benefit from getting more of this essential nutrient. So the first step is to up your intake of food sources of vitamin K, particularly dark green, leafy vegetables. Then there are supplements. Dr. Wright recommends 5 to 15 milligrams per day. There is one caution to be aware of: Vitamin K is a natural blood thinner -- great for reducing your risk of potentially dangerous clots, but not so good if you're already on a blood-thinning medication.
Q: Id like to start taking vitamin K, but I dont have a natural food store close by and none of the pharmacies near me carry it. Can I get it from food sources instead? If so, which foods? JVW: Even though vitamin K is essential to life and quite safe in its natural forms, supplements of it are very hard to find. Thats probably because most people only have a vague idea about what the vitamin can do so theres very little demand. If you have heard of vitamin K before, it probably had something to do with blood clotting. In fact, Drs. Henrik C.P. Dam (Denmark) and Edward A. Doisy (United States) were awarded the Nobel Prize in Medicine in 1943 for original research uncovering vitamin Ks functions in blood clotting. Since then, however, research has shown numerous other benefits, ranging from tooth decay to antiaging. The best sources of dietary vitamin K are green vegetables, especially kale, spinach, endive, broccoli, Brussels sprouts, cabbage, and lettuce. Soybean oil and canola oil contain the largest amounts not found in green vegetables, with olive oil a distant third. Whole soybeans and avocadoes contain small amounts too, but in general, grains, meats, fish, fruits, nuts, seeds, oils, and non-green vegetables (corn, beets, carrots, potatoes,
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tomatoes, etc.) contain very little vitamin K.
In the e-Alert Special K (3/1/05), I told you about a Japanese study in which 40 women with cirrhosis were given 45 mg of vitamin K2 or a placebo each day for two years. Of the women in the K2 group, only two developed liver cancer, while nine of the women in the placebo group developed cancer. Because of the length of the study, the researchers were confident that K2 supplements helped reduce the risk of liver cancer. Also in that e-Alert, HSI Panelist Allan Spreen, M.D., explained the difference between the different types of vitamin K: The plant-based source of vitamin K (K1, or phylloquinone) seems to have no toxic effects in most any reasonable dose. But the synthetic form (K3, or menadione) has caused some liver toxicity and, rarely, a form of anemia when taken in high doses. Theres also K2 (or menaquinones), but K1 and K2 are fine. As usual, it seems best to avoid synthetic forms, if possible. If the individual is on coumadin (blood thinner), he needs to talk with his doctor, as vitamin K can interfere with its effect. Good dietary sources of vitamin K1 include dark, leafy green vegetables (such as spinach, kale and carrot tops), cauliflower, broccoli, Brussels sprouts, endive, lettuce olive oil and avocados. Vitamin K1 is converted into K2 in the intestine, but we also get some amount of K2 in meat, liver and egg yolk, and fermented products such as yogurt and cheese.
Your bones and your heart want the same thing: plenty of vitamin K. This past April, in the e-Alert Fire in the Joint (4/25/06), I told you how a deficiency of vitamin K may be associated with abnormalities in bone and cartilage - a factor that increases the severity of osteoarthritis. Now we find that heart health might also require ample amounts of vitamin K as well. Was it healthy living, or a high intake of vitamin K that helped thousands of men avoid coronary heart disease (CHD)? Thats the question prompted by the results of a study conducted by a team of researchers from the Harvard School of Public Health, Tufts University and the University of Kuopio in Finland. STUDY ABSTRACT * Researchers examined CHD data and food frequency questionnaires gathered from more than 40,000 men * During the 15-year study period, 1,860 CHD events were recorded * On average, subjects had a daily intake of 165 mcg of vitamin K per day (Vitamin K RDA is 65 mcg for women and 80 mcg for men) * Subjects with the highest K intake (about 312 mcg per day) reduced their risk of fatal CHD by nearly 20 percent
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So - did this benefit come from the vitamin or the lifestyle? Probably both. Researchers found that men with the highest K intake tended to follow diets and lifestyles that would naturally contribute to CHD prevention and cardiovascular health. Meanwhile, studies suggest that Vitamin K may play a key role in preventing calcification of the arteries. Almost our entire vitamin K intake comes in the form of K1, which is mostly found in dark, leafy green vegetables, broccoli, asparagus, tomatoes, avocados, olive oil, whole wheat, butter and green tea. Its not surprising that people who include an abundance of these foods in their diets would also make healthy lifestyle choices, such as exercising regularly and avoiding smoking. Vitamin K1 is converted into K2 in the intestine, but we get some amount of K2 directly from meat, liver, egg yolk, and especially from fermented products such as yogurt and cheese. Vitamin K supplements are useful for addressing two important health issues. In his Nutrition & Healing newsletter, Jonathan V. Wright, M.D., noted that supplementing with K is a good idea if theres a family history of osteoporosis. Theres also enough preliminary evidence to say that if theres a family history of arteriosclerosis (hardening of the arteries), you probably should. Dr. Wright recommends 5 to 15 MILLIGRAMS of vitamin K per day - considerably more than the highest intake in the Harvard/Tufts/ Kuopio study. When I asked HSI Panelist Allan Spreen, M.D., about vitamin K, he told me that K intake also provides another kind of protection: An old study from the late 40s showed that vitamin K was clearly helpful against tooth decay. But the biggest news more recently has been concerning vitamin K as a strong bone-builder. If you talk to your doctor about supplementing with K, keep these guidelines from Dr. Spreen in mind: The synthetic form (K3, or menadione) has caused some liver toxicity and, rarely, a form of anemia when taken in high doses. Theres also K2 (or menaquinones), but K1 and K2 are fine. As usual, it seems best to avoid synthetic forms, if possible. If the individual is on coumadin (blood thinner), he needs to talk with his doctor, as vitamin K can interfere with its effect.
Today I have important information for the 20 million Americans who suffer from osteoarthritis (OA), a chronic form of arthritis that causes painful inflammation of joints and loss of cartilage. New research indicates that a deficiency of one vitamin may increase the severity of OA. Low levels of vitamin K may trigger abnormalities in bone and cartilage, says Boston University School of Medicine researcher Tuhina Neogi in an interview that appeared in Bostonia (the BU alumni quarterly). Neogi noted this as the impetus behind her examination of vitamin K and osteoarthritis. Neogi and her team examined data collected from more than 670 subjects who participated in the Framingham
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Offspring Study. Blood samples revealed levels of phylloquinone (also known as vitamin K1), and x-rays were used to assess joint space narrowing and the presence of osteophytes; the bony growths that sometimes form in the joints of OA patients. The study produced two key results: 1) Low vitamin K1 levels were associated with a greater severity of OA, and 2) Subjects with lower K1 levels had a greater number of osteophytes than subjects with high levels of the vitamin. Based on the outcome of this study (published in the current issue of Arthritis and Rheumatism), the BU team has already received Arthritis Foundation funding for a clinical trial in which OA patients will receive either a vitamin K supplement or a placebo. Neogi told Bostonia: We dont know how much vitamin K is necessary for these bone and cartilage proteins to function optimally. Our preliminary observational results suggest that we probably need more vitamin K than the recommended daily allowance. The current recommended daily allowance for vitamin K is 65 micrograms for women over the age of 25, and 80 micrograms for men in the same age group. But in his Nutrition and Healing newsletter, Jonathan V. Wright, M.D., recommends 5 to 15 MILLIGRAMS per day. When I asked HSI Panelist Allan Spreen, M.D., about vitamin K, he offered these comments: The plant-based source of vitamin K1 seems to have no toxic effects in most any reasonable dose. But the synthetic form (K3, or menadione) has caused some liver toxicity and, rarely, a form of anemia when taken in high doses. Theres also K2 (or menaquinones), but K1 and K2 are fine. As usual, it seems best to avoid synthetic forms, if possible. If the individual is on coumadin (blood thinner), he needs to talk with his doctor, as vitamin K can interfere with its effect. As for dietary sources of vitamin K, Dr. Spreen notes that dark, leafy green vegetables, such as kale and carrot tops, are the best for vitamin K1. The highest amounts of it are in chestnut leaves and fish meal. Spinach leaves, cabbage leaves and cauliflower are also right up there. In addition to those sources, broccoli, Brussels sprouts, endive, and lettuce are also abundant in vitamin K1, as are olive oil and avocados. Vitamin K1 is converted into K2 in the intestine, but we get some amount of K2 in meat, liver and egg yolk, and fermented products such as yogurt and cheese.
In 1948, Leonard Fosdick, Ph.D., of the School of Dentistry, Northwestern University, published research demonstrating that vitamin K could prevent tooth decay. He had prepared chewing gum with and without vitamin K, and asked an experimental group to chew the vitamin K gum after each meal. A carefully selected control group chewed the gum without vitamin K. Dr. Fosdick reported: "It was found that the experimental group produced 60 to 90 percent fewer carious lesions than did similar control patients." Vitamin K interferes with the acid-forming enzyme system that causes cavities. And, he commented that
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preliminary experiments indicate that vitamin K may be ingested over long periods of time with no negative side effects. Although the chewing gum Dr. Fosdick used in his research isn't readily available, there are several brands of vitamin K oral spray mists on the market. Vitamin K helps protect cirrhosis patients from developing liver cancer A report appearing in the July 21 2004 issue of the Journal of the American Medical Association revealed the findings of researchers from Osaka City University in Osaka, Japan, that supplementation with vitamin K reduced the risk of hepatocellular carcinoma in women with viral cirrhosis of the liver to 20 percent of that experience by those who were not treated with the vitamin. Cirrhosis of the liver can cause malignant changes in the organ, leading to hepatocellular carcinoma, the most common type of liver cancer. The study included women with cirrhosis caused by the hepatitis B or C virus who were enrolled in another study that measured the effect of vitamin K2 (a natural form of the vitamin) on bone loss. In the current study, twenty-one women who were confirmed by angiography or biopsy not to have pre-existing hepatocellular carcinoma received 45 milligrams vitamin K2 per day, while nineteen served as controls. During eight years of follow up, hepatocellular carcinoma was detected in nine (8.8 percent) of the control participants and in two (1.6 percent) of those who received vitamin K. Of several possible risk factors analyzed, low serum albumin levels emerged as the most predictive of the development of hepatocellular carcinoma. In their commentary, the authors note vitamin Ks ability to inhibit tumor growth in culture. A possible mechanism for vitamin K could involve be the induction of proteins with growth-inhibitory properties such as prothrombin. They conclude that vitamin K treatment may delay the onset of hepatocarcinogenesis and note that the safety, low cost and ease of use of vitamin K2 led to good patient compliance. Q: Dr. Wright, can you please tell me the correct dosage for vitamin K? I've noticed that you recommend 10 milligrams daily but my multivitamin bottle lists it in micrograms. I'm not sure about the conversion of one to the other -- and I'm not even sure if I should be taking any more than what is already in the multivitamin to begin with. Can you shed some light on this for me? JVW: Vitamin K is a fat-soluble nutrient that the body needs for important functions; most notably blood clotting and the formation and repair of bone. You can obtain it through your diet by eating things like kale, spinach, Brussels sprouts, broccoli, and other leafy green vegetables. But I almost always suggest taking a separate vitamin K supplement in addition to food sources and a multivitamin. You can find vitamin K in capsule or liquid form in most natural food stores and vitamin shops. There are two distinct signs of vitamin K deficiency that I have seen over the years: bruising easily, and for women only, painful clotting during menstruation. For these, I recommend a dose of 10-15 mg daily. If you're not deficient in vitamin K, you may only need 5-10 mg per day. Since the metric system isn't the accepted form of measurement in our country, dosage recommendations are often confusing. But 10 milligrams is the equivalent of 10,000 micrograms.
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A word of caution though: do not take vitamin K if you are taking a blood thinning medication such as Coumadin. And it is always best to consult a skilled natural health provider when beginning any supplementation. To find one in your area, contact the American College for Advancement in Medicine (ACAM) at (888)439-6891 or go to www.acam.org. For more detailed information about vitamin K, check out the July 2000 issue of Nutrition and Healing, available to subscribers on the website at www.wrightnewsletter.com. In the July 2000 issue of Nutrition & Healing (available free online to subscribers), Dr. Wright laid out many health benefits of vitamin K, including protection against tooth decay, relief from nausea and vomiting during pregnancy, and reversal of soft bones to name a few. The latest study shows that individuals with high vitamin K levels experienced a 41 percent reduction in "incident cardiac heart disease." This means they had fewer fatal and nonfatal heart attacks, sudden cardiac death, and other forms of ischemic heart disease compared to those whose levels of vitamin K were lower. Keep in mind, though, that all the research in the world won't make vitamin K any more profitable for the pharmaceutical industry since it's a natural substance that can't be patented or deliver monster profits. So it may not get the recognition it deserves any time soon. But you don't have to wait around for it to hit the newspaper headlines. You can get all of its benefits now from food sources and supplements. Vitamin K is largely found in dark leafy greens. As for supplements, there are three forms of vitamin K: K1, K2, and K3. There are also natural and synthetic varieties -- and as usual, natural is more effective. However, none of them are found very widely in the health food store since it is not the most in-demand vitamin of the lot. Dr. Wright advises 5 to 15 milligrams per day. Since vitamin K is fat-soluble it must be consumed with at least a small amount of fat to be absorbed by the system.
Walnuts
Walnuts and fish protect against heart disease in different ways Loma Linda University research just published in the American Journal of Clinical Nutrition compares the effects of walnuts and fatty fish in the fight against heart disease, demonstrating that in healthy individuals, walnuts lower cholesterol more than fish, while fatty fish lower triglycerides. Both can reduce the overall risk of coronary heart disease. "The practical significance of the study is that eating an easy-to-incorporate amount of walnuts and fatty fish can cause meaningful decreases in blood cholesterol and triglycerides even in healthy individuals," says lead author Sujatha Rajaram, Ph.D., associate professor in the department of nutrition at Loma Linda University School of Public Health.
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Walnuts have a high content of omega-3 fatty acid -- which most Americans don't get nearly enough of. This valuable nutrient is thought to improve elasticity of the arteries. Walnuts also appear to prevent artherosclerosis by reducing the number of harmful cells that can stick to artery walls. While it has been known for some time that walnuts have a cholesterol lowering effect, it appears now that this combination of benefits makes it a more powerful cardioprotective food than many folks previously realized. Years ago, it seemed that almost every home I visited had a dish of whole walnuts at hand. It was never clear if anyone actually shelled and ate the walnuts, but if they didn't, they should have. Research is piling up that walnuts are a powerhouse for your health. The latest study, conducted in Australia and published in the journal Diabetes Care, involved 58 people with type 2 diabetes who were assigned to one of three groups. All followed a low-fat diet that included fish, fruits and vegetables, but one group also ate 30g of walnuts (approximately six whole nuts) each day. At the end of six months, while all groups showed some improvement in healthy HDL cholesterol, the researchers termed improvement for members of the walnut-eating group as "significant." In addition, the walnut-eating group had a 10% drop in artery-clogging LDL cholesterol. I tend to think of walnuts as something added to salads and cookies, not as part of a daily diet, but botanical expert Eric Yarnell, ND, RH (AHG), is so enthusiastic about walnuts in the diet that he advises eating 10 to 20 whole walnuts each day! The reasons are many, but they come down primarily to walnuts' high content of omega-3 fatty acids and copper, both nutrients that are extremely deficient in the American diet. Not only that, the omega-3 fatty acids in highest quantity in walnuts -- alpha-linolenic acid (ALA) versus docosahexaenoic acid (DHA) and eicosapentaenoic (EPA) -- also can be very satisfying. As a result, many walnut-eaters find they have fewer cravings for simple carbohydrates. Walnuts are an excellent source of fiber, which Dr. Yarnell describes as ridiculously insufficient in the typical diet, as well as magnesium, zinc and some vitamin B-6. The body needs a balance of zinc and copper to help maintain proper cholesterol levels. Most people tend to consume too much zinc (he advocates not more than 20 mg a day) and not enough copper. Walnuts deliver both in balance. Dr. Yarnell says that baking with walnuts does not hurt their nutrient content, but be sure to avoid cooking with walnut oil. Heat breaks down the oil so fast that it quickly becomes toxic. (The omega-6 content of some vegetable oils -- such as canola, sunflower, sesame and safflower -- makes them highly resistant to heat, he says, and okay to use.) Store all nuts -- including walnuts -- in the freezer, preferably in an airtight container, and take out just what you plan to eat each week. This will keep the oils fresh and preserve the antioxidant properties.
Water
Type II diabetes: It's in the water?
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For years, the medical community has pinned the rising rates of Type II diabetes on the fatty, fast food diet of many Americans. But now a new study reveals that it may not be what we're eating that's giving us diabetes, but what we're drinking. Nope, it's not soda, lemonade, or coffee but water. Apparently, millions of people in America and around the globe are guzzling down water that's contaminated with arsenic. According to a recent study in the Journal of the American Medical Association, the water supplies of as many as 13 million Americans is corrupted by an amount of inorganic arsenic that's well above the Environmental Protection Agency standard of 10 micrograms per liter. When I say "inorganic" arsenic, I mean arsenic that's not naturally occurring; in other words, its junk left over from man-made things like industrial waste. Arsenic has no taste, color or smell, and at high levels it's deadly as anyone who's ever read "Arsenic and Old Lace" can tell you. The researchers concluded that the participants in the study with the highest arsenic levels were 3.6 times as likely to have Type II diabetes. As for these researchers, I think it would've been nice for them to release exactly WHICH 13 million Americans are exposed to this tainted drinking water but they didn't. Government cover-up, anyone? As if fluoride, chlorine, and pharmaceuticals in the water aren't bad enough, this is just one more reason to purchase a reverse osmosis filtration system for your tap water.
Watermelon
I'm not going to lie. I can get a bit of a sweet tooth every now and then. Of course, I try to stick to satisfying it with healthy choices -- fresh fruits, sometimes a little dark chocolate. I was happy to learn that one of my favorite summertime treats -- a big slice of ripe watermelon -- could actually be even better for me than I thought it was! I mean, I knew about the fiber and nutrients, but new research has added another benefit to the list -- lower blood pressure. In the first investigation of its kind in humans, researchers at Florida State University found that watermelon may be a potent fighter of prehypertension, which can lead to heart disease. Nine participants took 6 g of two amino acids from watermelon extract, L-citrulline and L-arginine, every day for six weeks. Researchers found that the amino acids led to improved arterial function, which resulted in lowered aortic blood pressure -- in every single one of the participants.
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The lead researcher on the study was impressed enough to say that watermelon could prevent prehypertension from progressing to hypertension -- which could be very good news for people whose doctors want to put them on drugs as a prevention measure. We all know there are some pretty serious risks there (for one such example, see "Common blood pressure medications increase risk of diabetes," 1/7/2009, in the archive at www.wrightnewsletter.com). So why is watermelon such a powerful heart protector? The amino acid L-citrulline is closely related to Larginine, which is essential for forming the nitric oxide that keeps blood pressure at a healthy level. L-citrulline is converted into L-arginine in the body. Why not just take L-arginine as a supplement? Well -- it's not very well tolerated, and can cause GI trouble and diarrhea. Watermelon, on the other hand, is perfectly safe and well tolerated. In fact, the participants in the study didn't report a single ill effect. Plus, there are all of the other benefits of watermelon -- vitamins A, B6, and C, fiber, potassium, lycopene (which can also aid in maintaining healthy blood pressure)...and other research shows that watermelon could even help manage blood sugar. Researchers say that watermelon or watermelon extract is the best natural source for L-citrulline, but that you can also get it in pills -- in a synthetic form. It's best to go natural, and the best dose, according to the Florida State University team, is 4 to 6 grams per day. Of course, you should consult with a doctor skilled in natural medicine to find the best dose for you.
Watermelon is one of the few foods that deliver both lycopene and beta-carotene. A 2003 study from the USDA revealed that the juice from three cups of diced watermelon, taken daily, may result in blood serum lycopene and beta-carotene concentrations that are five times higher than in people with diets that are low in the two carotenoids. The study also showed that a daily intake of more than 3 cups of watermelon didn't increase the concentrations. So you don't need to drink a gallon of watermelon juice to enjoy the positive effects. Although the study used watermelon juice, I don't think it's too much of a stretch to suppose that eating a couple of large slices of watermelon would help raise lycopene and beta-carotene levels as well.
Wild Mexican Yams

Q: I've read a bit about DHEA, but I can't find much on the wild Mexican yam products that claim to enhance DHEA levels. What do you think of these?
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JVW: Wild Mexican yam products contain (among many other things) molecules similar -- though not identical to -- human steroids, including DHEA. There has been talk (though absolutely no published research) that these molecules are transformed into DHEA by the human body. The lab I'm associated with here in Washington, Meridian Valley Labs, has done a few "before and after" tests of wild Mexican yam products, and none of the cases showed an increased DHEA level after six to eight weeks of treatment. However, I do find that these products often do favorable things for human metabolism, even if they don't transform into DHEA. Wild Mexican yam has a very long history of use in folk medicine and it appears to be quite effective for many women in relieving the symptoms of menopause. These products are widely available in natural food stores and even some pharmacies and are worth trying if you're battling some of the uncomfortable symptoms.
Willow Bark
Q: Does white willow bark, like aspirin, cause gastrointestinal bleed? Dr. Wright: White willow bark extract is a natural anti-inflammatory that offers effects similar to those of aspirin or NSAIDs, without the potentially dangerous side effects on your gastrointestinal system.
Willow bark is a natural remedy that has been used for centuries in numerous cultures, including Chinese and Native American. It is gathered from the bark of the white willow tree (Salix alba), although there are some other types of willow that appear to have varying degrees of the same medicinal effect. This effect is believed to come from salicin, which the body converts to salicylic acid. In order to make money from the incredible pain-killing properties of willow bark, the pharmaceutical industry needed to make it synthetic and patentable -- and the version they came up with is what we now know as aspirin. But many feel that the original willow bark outperforms aspirin with far fewer negative side effects. White willow bark. Known as the herbal aspirin, white willow bark (Salix alba) is another precursor of aspirin. Blumenthal suggests taking it for general aches and pains, such as backache and menstrual cramps. It has a milder impact on the body than aspirin, and white willow bark is also less likely to cause side effects
Health E-Notes through 12/10 such as stomach bleeding.
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How it works: Like meadowsweet, white willow bark contains salicin. How to take it: Blumenthal notes that there is a lot of research to back up the effectiveness of a German willow bark product known as Assalix. Follow dosage instructions on the package.
Wine
Red wine, dark chocolate are cancer killers Cabernet and chocolate are potent medicine for killing cancer, according to research presented here Wednesday. Red grapes and dark chocolate join blueberries, garlic, soy, and teas as ingredients that starve cancer while feeding bodies, Angiogenesis Foundation head William Li said at a prestigious TED Conference. "We are rating foods based on their cancer-fighting qualities," Li said. "What we eat is really our chemotherapy three times a day." The Massachusetts-based foundation is identifying foods containing chemicals that evidently choke-off blood supplies to tumors, starving them to death.
That glass of wine with dinner just might help fight tooth decay and gum disease, according to a new study. Butthere's a catch. When researchers isolated certain compounds from wine, the antibacterial effects of the compounds killed nearly 100 percent of bacteria that cause dental problems and sore throat. Even though these compounds had less antibacterial punch when consumed along with wine, the research showed that both red and white wines were effective in eliminating bacteria. And now for the catch: The acids in wine temporarily soften the enamel that protects your teeth. Dr. David Bartlett of the Academy of General Dentistry told LiveScience that after eating acidic foods it's best to wait at least 20 minutes before brushing your teeth.
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Highly acidic foods include bananas, tomatoes, melons, asparagus, broccoli, peas, avocados, cauliflower, crabmeat, eggs, lobster, black olives, peanut butter, brown rice, and tofu.
Woad
A member of the same plant family as broccoli and cauliflower, woad was used as a source of blue dye in ancient times. Neolithic warriors used the dye to paint their faces, making them look terrifying in battle. The flowering plant is a rich source of glucobrassicon, possessing more than 20 times the amount contained in broccoli. Damaging young leaves of the plant can produce up to 65 times as much glucobrassicon.
A plant once used as a source for blue dye could one day help fight cancer. Woad, once commonly cultivated in Europe, has been found to be an abundant source for the anti-cancer compound glucobrassicon (GBS). Researchers at the University of Bologna, Italy, have been studying woad in order to assess whether the plant could be useful as a large, cheap source of the cancer-fighting biochemical. Previous study has linked GBS to anti-tumor activity in breast cancer. But the lack of a sufficient source of GBS has so far hindered additional research. The Italian investigators were able to stimulate the GBS in woad by damaging the leaves of young plants. Leaf injury can cause the plant to produce even more GBS, enabling investigators to purify the compound and further research into this promising weapon against cancer.
Wolfberries
Chinese wolfberries may help protect the eyes in type 2 diabetes
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A Kansas State University researcher is exploring the use of Chinese wolfberries to improve vision deficiencies that are common for type-2 diabetics. Dingbo "Daniel" Lin, K-State research assistant professor of human nutrition, is studying wolfberries and their potential to improve damage to the retina. His findings show that the fruit can lower the oxidative stress that the eye undergoes as a result of type-2 diabetes. "I would not say that wolfberries are a medicine, but they can be used as a dietary supplement to traditional treatments to improve vision," Lin said. "Wolfberries have high antioxidant activity and are very beneficial to protect against oxidative stress caused by environmental stimuli and genetic mutations." Lin has experience in biochemistry and eye research, and he wanted to bridge his current work in nutrition with vision.
Xylitol
DANGERS OF XYLITOL AND DOGS Two major physiological events might then occur. For reasons unknown, dogs metabolize xylitol differently than humans -- their insulin levels increase which is why their blood glucose levels drop -- which can lead to hypoglycemia. The dog becomes sleepy, weak and unsteady on the feet and may collapse and seize. This cascade can develop rapidly, says Dr. Dunayer, starting within 30 to 60 minutes after xylitol consumption, depending on the size and age of the dog. The second danger, however, is even more insidious -- fatal liver failure and internal bleeding can develop in dogs who did not show hypoglycemia initially. These reactions have occurred in dogs of various breeds, mixes and both genders, says Dr. Dunayer. Consequently, he says, anyone whose pet has ingested the sweetener must call the vet immediately. Do not induce vomiting unless the vet tells you to do so. The reason: The symptoms move quickly and if the dog should collapse, it could choke on its vomit. So, all you softies who feed your doggies little yum-yums, stick with the ones that are doggie approved and keep the xylitol along with any chocolate (including cocoa), raisins and grapes far from Fido's reach. (If you didn't know, chocolate can cause rapid heartbeat and excitement... and raisins and grapes can trigger kidney failure in dogs.)
Xylitol is a natural sugar that can be found in plums, raspberries, corn, and in our own bodies (we make it every day). Produced from wood and wheat grass, it looks and tastes like ordinary table sugar but has a significant twist: It wards off infections. One study found that as a nasal spray, xylitol blocks the ability of more than half of all harmful bacteria from sticking to the cells lining the back of the nose and sinuses, reducing ear and sinus infections by a remarkable 93 percent when used on a regular basis. In addition to its commercial use as a sugar substitute, one controlled study found that xylitol use aids in the re-growth of dental enamel, in effect reversing and healing existing cavities.
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Another study showed that breast-fed children whose mothers chewed xylitol gum during their pregnancies produced children who had less cavities than the children of mothers who had fluoride treatments.
"The short answer to why xylitol does not produce either a sugar spike or an uptick in caries is that it is a fivecarbon rather than a six-carbon sugar. Our metabolic processes seem to depend on the latter, or multiples of six carbons. Even bacteria seem not to be able to metabolize five-carbon sugar." Dental bacteria can also be reduced by using a sugar substitute called xylitol Sugar alcohols (such as maltitol, lactitol, xylitol, and sorbitol) are hydrogenated sugars distilled from fruits, berries, milk, and corn. Like fiber and glycerine, sugar alcohols have fewer calories than table sugar (sucrose), and far less of an impact on blood sugar levels. Q: I have battled recurrent sinus infections for as long as I can remember. Recently a fellow sinus sufferer started using a nasal spray containing xylitol with amazing results. I always thought that xylitol was a sugar substitute found mostly in gum. Can you shed some light on this for me? JVW: Xylitol has been used as a substitute for table sugar, sucrose, since the 60s. But xylitol is one sugar that does more good than harm. Xylitol is produced in small amounts in the human body, but is mostly manufactured from plant matter like nutshells and hard wood trees. What distinguishes xylitol from other sugars is that it inhibits the growth of bacteria, while others promote it. Initial studies showed xylitol's ability to inhibit the growth of streptococcus mutans, the bacteria that causes cavities, which is why there is a form of it commonly found in gum, candy, and mints. This difference also prompted researchers to study its use on streptococcus pneumoniae, the bacteria causing most middle ear and sinus infections. Studies have supported xylitol's benefits in preventing these infections and reducing the need for antibiotics. Basically, xylitol works by not allowing bacteria to "stick" to the nasal passages and stimulating natural nasal drainage. It's also used successfully for allergies and asthma. The nasal spray product that I recommend is called Xlear (pronounced Klear) and may be available at your local health food store or from a compounding pharmacy. (I am
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connected with this product, as we sell it at the Tahoma Dispensary as well.)
Zinc
Zinc the link for pneumonia prevention Vegans aren't just missing out on good health... there's now solid evidence that a meat-free lifestyle can leave seniors open to pneumonia and even death. That's because while you won't find the answer to colds, the flu and pneumonia in mainstream meds or vaccines... you will find it in zinc-rich foods such as steak, liver and oysters -- and a new study confirms what I've been saying about this miraculous mineral for years. Researchers have been keeping tabs on 600 elderly residents of 33 nursing homes in the Boston area who were given supplements with half the recommended amounts of essential vitamins and nutrients. Those with normal levels of zinc in the blood were 50 percent less likely to develop pneumonia, and needed fewer antibiotics when they did get sick. They even had a lower death rate, according to the study in the American Journal of Clinical Nutrition. Big Pharma's vaccine peddlers only WISH they could make those claims about their injections! Zinc has also been known to help keep colds at bay and limit the damage when you do get them -- although makers of zinc-based supplements who try to point that out often run afoul of the FDA. They've got drug companies to protect, after all! Just remember -- the seniors who got the boost simply had normal levels of zinc, and that's all you need as well. Since too much zinc can actually do more harm than good, visit a doc who can check your levels before you consider adding a supplement. For most people, that's overkill -- because you can get all the zinc you need from a steady diet of natural meats. And gents, since proper zinc will also help keep your pistol loaded and ready for action, there's even more of a reason to order oysters tonight. Thinking zinc, William Campbell Douglass II, M.D.
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Adequate zinc associated with less pneumonia in older individuals A high proportion of nursing facility residents were found to have low serum (blood) zinc concentrations during an observational study funded by the Agricultural Research Service (ARS) and the National Institute on Aging. The scientists found that those with normal blood zinc concentrations were about 50 percent less likely to develop pneumonia than those with low concentrations. The study was led by Simin Nikbin Meydani, director of the Nutritional Immunology Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University in Boston, Mass. ARS is the chief intramural scientific research agency of USDA.
Lack of zinc linked to diabetes A U.S. researcher says zinc may play a role in blood sugar regulation and in avoiding type 2 diabetes. Ayyalusamy Ramamoorthy of the University of Michigan suggests in type 2 diabetes -- a protein called amylin forms dense clumps that shut down insulin-producing cells. However, in the presence of zinc, amylin does not form clumps. "We found that one of the likely factors stopping amylin from attacking the insulin-producing islet cells of the pancreas is zinc, which normally is found in high amounts in these cells, but is deficient in people with type 2 diabetes," Ramamoorthy says in a statement. "By understanding what stops amylin from attacking islet cells in normal people, we hope we'll be able to understand how it is attacking them in people with diabetes."
Zinc supplementation reduces inflammation and oxidative stress An article published in the June, 2010 issue of the American Journal of Clinical Nutrition describes a clinical trial involving older men and women which found reductions in markers of oxidative stress and inflammation among those who supplemented with zinc. Oxidative stress and chronic inflammation are risk factors for atherosclerosis, and zinc deficiency has been observed in a number of other diseases associated with these conditions, including rheumatoid arthritis, diabetes and cancers. "We previously observed that healthy elderly subjects had increased concentrations of plasma lipid peroxidation byproducts and endothelial cell adhesion molecules compared with concentrations in younger adults," the authors write in their introduction. "Zinc was proposed to have an atheroprotective function because of its antiinflammatory, antioxidant, and other properties." In a double-blinded trial, 40 healthy men and women between the ages of 56 and 83 were randomized to receive 45 milligrams zinc from zinc gluconate or a placebo for 6 months. C-reactive protein (CRP), interleukin-6 and other markers of inflammation were measured before and after treatment, as were malondialdehyde and hydroxyalkenals, which are markers of lipid peroxidation.
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Zinc deficiences a global concern Other vitamins and nutrients may get more headlines, but experts say as many as two billion people around the world have diets deficient in zinc - and studies at Oregon State University and elsewhere are raising concerns about the health implications this holds for infectious disease, immune function, DNA damage and cancer (see also Oregon State University). One new study has found DNA damage in humans caused by only minor zinc deficiency. Zinc deficiency is quite common in the developing world. Even in the United States, about 12 percent of the population is probably at risk for zinc deficiency, and perhaps as many as 40 percent of the elderly, due to inadequate dietary intake and less absorption of this essential nutrient, experts say. Many or most people have never been tested for zinc status, but existing tests are so poor it might not make much difference if they had been.
Adequate zinc intake protects DNA Vitamin C levels up, but low income groups and smokers still at risk of deficiency Researchers from the Linus Pauling Institute at Oregon State University, Childrens Hospital Oakland Research Institute, and the University of California, Davis report in the August, 2009 issue of the American Journal of Clinical Nutrition that lowering dietary zinc intake is associated with increased breakage of peripheral blood cell DNA strands, while restoring zinc to normal levels reduces breakage. Zinc deficiency is estimated to affect 2 billion people worldwide, and is believed to elevate the risk of several chronic diseases, including cancer. The ability of zinc to increase DNA repair, in addition to its role as an antioxidant, may be responsible for its protective effect. For the first 13 days of the current study, nine healthy men received a diet that contained 11 milligrams zinc per day to ensure adequate zinc status. The subjects then underwent a period of zinc depletion during which they received liquid diets containing 0.6 milligrams zinc for seven days, followed by a diet containing 4 milligrams zinc for 35 days. During the first 21 days of the low zinc diet, participants received 1.3 grams per day of phytate, which inhibits zinc absorption. On the 56th day of the study, the participants were switched back to the zinc replete diet provided at the beginning of the study, and continued on this diet for 18 days with the addition of supplemental zinc for the first 7 days of this period. Fasting blood samples drawn at the beginning and end of the study and at several intermediate points were analyzed for DNA damage, plasma zinc levels, and antioxidant status.
Zinc from supplements associated with reduced risk of advanced prostate cancer The March, 2009 issue of Nutrition and Cancer published the finding of Seattle's Fred Hutchinson Cancer
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Research Center of an association between long term consumption of zinc supplements and a reduced risk of advanced prostate cancer in men. Prostate tissue contains ten times the level of zinc than other soft tissues in the body, while adenocarcinoma cells from prostate tumors lose the ability to concentrate the mineral. These and other factors led Emily White and colleagues to hypothesize that prostate cancer risk could be lowered by increased zinc intake. For the current study, they evaluated data from 35,242 men between the ages of 50 to 76 who participated in the VITamins and Lifestyle (VITAL) study of the impact of dietary supplements on cancer risk. Questionnaires completed upon enrollment provided information concerning diet and nutritional supplement intake over the past ten years, as well as demographic characteristics and health history. Eight hundred thirty-two of these participants developed invasive prostate cancers over a four year follow-up period, categorized as local, regional or distant invasion.
Low levels of zinc can kill more than just your sex drive. Turns out, not having enough of this important nutrient can increase your risk of dying from pneumonia. A recent study published in the American Journal of Clinical Nutrition showed that zinc plays an important role in either preventing or limiting the damage done by pneumonia. Researchers from the USDA, Tufts University, and Boston University studied nursing home residents (averaging 84.6 years old) over a 12-month period. When the researchers measured the zinc levels at the end of the study, they discovered that those with low levels had an increased incidence of pneumonia, had it for a longer period of time, and needed to take antibiotics for longer as well. (With the rise of antibiotic-resistant superbugs like MRSA, the less you use antibiotics, the better.) But to me, the most important part of the study was this: Those who had a normal zinc level had a 39-percent lower mortality rate than those who were low in zinc. It just makes sense: If you don't develop pneumonia, chances are pretty good you're not going to die from it. But the study didn't merely show that adequate levels of zinc can help prevent pneumonia - it showed that supplementing with zinc is an effective way of reducing your risk. Quite a switch from the supplement-bashing studies (no doubt funded by Big Pharma) popping up in medical journals. It's no wonder zinc would mount such a strong defense against a disease like pneumonia. It's responsible for helping you maintain a healthy immune system. It increases the production of your infection-fighting white blood cells-plus it gives them the extra boost they need to fight more aggressively. Zinc also increases the number of your infection-fighting T-cells. The researchers concluded that more research is necessary (of course they did - that's how they get paid, isn't it?). I wouldn't wait around for them, though. You can get all the zinc you need by including plenty of meat in your diet. At two milligrams per ounce, a nine-
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ounce steak would put you right in the middle of the recommended 15 to 25 mgs per day. But be careful: Zinc can easily fall into the "too much of a good thing" category. If you O.D. on zinc, it can actually inhibit your immune function. Your best bet is to go to an alternative doctor and have a test done to determine if you're deficient in zinc - and to tell you how much you should supplement with.
If you're over the age of 55, adequate zinc intake is more important than you might imagine. Here's why: * Zinc helps maintain healthy vision and reduces the risk of age-related macular degeneration * Zinc inhibits abnormal blood clotting that contributes to heart disease * Zinc has been shown to help prevent pneumonia * Zinc enhances the immune system * Zinc is one of the key nutrients needed for DNA reproduction and repair Unfortunately, zinc deficiency is common among those who are past their mid-50s. But research shows that oxidative stress and risk of infections may be reduced with just the right amount of zinc intake. The National Institutes of Health official recommended dietary allowance of zinc is 11 mg for adult males and 8 mg for adult females and both of those amounts can only be described as meager. Research from the Wayne State University School of Medicine reveals why. STUDY PROFILE * Fifty healthy subjects between the ages of 55 and 87 were recruited * When these subjects were compared to a group of younger subjects before the study began, researchers found that the older group generally had lower blood levels of zinc, and higher amounts of inflammatory and oxidative stress markers * For one year, half the subjects received a daily zinc supplement (45 mg) and half received a placebo * Over the course of the intervention period, incidence of infections was significantly lower in the zinc group, compared to placebo * Tests conducted at the conclusion of the intervention period showed that subjects in the zinc group had higher blood levels of zinc, and reduced markers for inflammation and oxidative stress In an interview with NutraIngredients, researcher David Richardson noted that energy intake declines as we age, which makes it "much more difficult to ensure the micronutrient intake of the diet as a whole." You can get respectable amounts of zinc in red meat, poultry, beans, nuts, whole grains and dairy products, but none of these come close to the high zinc levels in oysters. The zinc content of cabbage places second, but it's a very distant second. According to the web site NutritionData (nutritiondata.com an exhaustive source of nutrition information for thousands of specific food items), the zinc in oysters ranges from 40 mg to nearly 280 mg per every 200
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calories consumed. Pacific oysters are in the low range, and "eastern" oysters provide the high range. In addition, oysters are a good source of vitamins D, A, and B-12, as well as EPA and DHA omega-3 fatty acids. But all of this good nutrition drops off sharply if oysters are battered and fried no surprise there. But let's suppose you're an oyster-lover who lives on Apalachicola Bay in the Florida panhandle and you indulge in a dozen or more of Apalachicola's finest every day (or every day in every month with an "r" in it anyway). You'll be getting plenty of good nutrition, obviously, but all that zinc can produce problems. A daily intake of 45 mg of zinc (the amount used in the Wayne State study) will be just fine for most people. But studies show that men who get more than 100 mg of zinc per day over a long period of time may raise their risk of prostate cancer and urinary infection. Women have a slightly lower risk of urinary infection from prolonged high zinc intake. Talk to your doctor or a healthcare professional before starting a zinc supplement regimen to alleviate the risk of zinc deficiency.
Maintaining normal zinc levels helps protect against pneumonia The October, 2007 issue of the American Journal of Clinical Nutrition reported that having adequate levels of the mineral zinc may help protect nursing home-bound individuals from pneumonia and its sometimes deadly complications.
If you eat raw oysters and cabbage every day, we know two things about you: 1) That's kind of an unusual diet you've got going there, and 2) You're getting quite a bit of zinc in your diet. In fact, you might be getting too much (more on that in a moment). But according to a new study, the right amount of zinc provides some very healthy benefits - especially as you get on in years. First we'll sing the praises of zinc, one of the key nutrients needed for DNA reproduction and repair: * Zinc is an antioxidant and anti-inflammatory * Zinc enhances the immune system and helps repair damaged tissues * Zinc inhibits abnormal blood clotting that contributes to heart disease * Zinc helps maintain healthy vision and reduces the risk of age-related macular degeneration In the March issue of the American Journal of Clinical Nutrition, a team led by researchers at the Wayne State University School of Medicine reported on a study that reveals another important zinc benefit. STUDY PROFILE * The authors note that zinc deficiency, susceptibility to infections, and increased oxidative stress are
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common in people over the age of 55 * Fifty healthy subjects between the ages of 55 and 87 were recruited * When these subjects were compared to a group of younger subjects before the study began, researchers found that the older group generally had lower blood levels of zinc, and higher amounts of inflammatory and oxidative stress markers * For one year, half the subjects received a daily zinc supplement (45 mg) and half received a placebo * Over the course of the intervention period, incidence of infections was significantly lower in the zinc group, compared to placebo * Tests conducted at the conclusion of the intervention period showed that subjects in the zinc group had higher blood levels of zinc, and reduced markers for inflammation and oxidative stress In an interview with NutraIngredients, researcher David Richardson noted that energy intake declines as we age, which makes it "much more difficult to ensure the micronutrient intake of the diet as a whole." Now...about those oysters... You can get respectable amounts of zinc in red meat, poultry, beans, nuts, whole grains and dairy products, but none of these come close to the high zinc levels in oysters. The zinc content of cabbage places second, but it's a very distant second. According to the web site NutritionData (nutritiondata.com - a truly exhaustive source of nutrition information for thousands of specific food items), the zinc in oysters ranges from 40 mg to nearly 280 mg per every 200 calories consumed. Pacific oysters are in the low range, and "eastern" oysters provide the high range. In addition, oysters are a good source of vitamins D, A, and B-12, as well as EPA and DHA omega-3 fatty acids. But all of this good nutrition drops off sharply if oysters are battered and fried - no surprise there. But let's suppose you're an oyster-lover who lives on Apalachicola Bay in the Florida panhandle and you indulge in a dozen or more of Apalachicola's finest every day (or every day in every month with an "r" in it anyway). You'll be getting plenty of good nutrition, obviously, but all that zinc can produce problems. A daily intake of 45 mg of zinc (the amount used in the Wayne State study) will be just fine for most people. But studies show that men who get more than 100 mg of zinc per day over a long period of time may raise their risk of prostate cancer and urinary infection. Women have a slightly lesser risk of urinary infection from prolonged high zinc intake. Talk to your doctor or a healthcare professional before starting a zinc supplement regimen to alleviate the risk of infection.
Good food sources of zinc include oysters, red meat, poultry, beans, nuts, whole grains and dairy products. Zinc supplements reduce childhood mortality
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A report published in the March 17, 2007 issue of The Lancet revealed the finding of researchers at the Johns Hopkins Bloomberg School of Public that supplementing with zinc lowered the risk of death in young children by 18 percent. The mineral is essential for immune and other functions.
A new study shows that high levels of zinc may play a role in urinary problems.
Zinc is one of the key nutrients needed for DNA reproduction and repair. Other health benefits linked to zinc intake include immune system enhancement, assistance in the repair of damaged tissues, and inhibition of abnormal blood clotting. In addition, a daily zinc intake of 80 mg has been shown to help improve vision, while also reducing the risk of age-related macular degeneration (AMD).
Zinc is another nutrient that is essential for general skin health. Fifteen to 30 mg daily of zinc, offset by 1 mg of copper for each 15 mg of zinc, is usually sufficient. Likewise, 1 or 2 grams of vitamin C daily to aid collagen formation, and 120 mg daily of Centella asiatica (standardized to 40 percent asiaticoside) to enhance connective tissue development also will be of benefit.
A deficiency of zinc may be at the root of some tinnitus cases. Foods that contain zinc include spinach, oysters, beef, papaya, asparagus and prunes.
Q: I was wondering how much zinc I need and how important is it to my body? JVW: Zinc is an important part of maintaining optimum skin health and fighting infection. But since its not always easy to get enough zinc in your diet, I recommend supplementing with 15 mg of zinc per day. (If youre planning on taking more, consult with a physician experienced in nutritional medicine before you do so.) Any time you supplement with zinc, you should offset it with a small quantity of copper (approximately 1 mg of copper for each 15 mg of zinc). If you supplement with zinc without adequate copper intake, you raise the risk of having heartbeat irregularities, and you can also raise your total cholesterol while lowering your good cholesterol.
A deficiency of zinc may be at the root of some tinnitus cases. Foods that contain zinc include spinach, oysters, beef, papaya, asparagus and prunes.
But here's the real clincher: the authors of the study stated that zinc intake from supplement doses of 100 mg per
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day or less was "not associated with prostate cancer risk." Which is in complete contradiction to the headline: "Zinc Supplements Increase Risk of Prostate Cancer" (reported on Ivanhoe Newswire). Furthermore, the researchers stressed that other factors may have combined with the high zinc dosage to create the cancer risk. In the e-Alert "Aim High" (5/7/03), HSI Panelist Allan Spreen, M.D., noted that zinc can create a copper deficiency, and vice versa. And Jonathan V. Wright, M.D., agrees, stating that, "Zinc supplements should usually be offset by a small amount of copper, 1-2 mg daily." Fortunately, many multivitamins already take care of the dual zinc/copper need with a low dose of copper. Zinc is a trace mineral with antioxidant, antibacterial, and anti-viral properties. It can be found in all body fluids, such as tears, mucous, saliva and urine, making it a front line defense against infection-causing bacteria and viruses trying to enter the body. Zinc is involved in processes such as: wound healing, maintaining fertility, synthesizing protein, boosting immunity, and protecting the body against free radicals. Without zinc in our diets, the proper assimilation of vitamins is nearly impossible. A low-dose supplement (15 mg. per day) is generally sufficient for filling in dietary gaps, and higher doses (up to 50 mg. three times a day) can be used to treat certain health conditions, but only when you're under the supervision of a nutritionally oriented physician. Although we may not know exactly how much zinc might offset the danger of retinitis pigmentosa, we do know that 80 mg of zinc daily has been shown to help improve vision generally, while also reducing the risk of agerelated macular degeneration (AMD). Physicians and researchers in Japan have discovered that treating cirrhosis patients with zinc supplements helps them avoid the more severe complications of the condition, such as the often-fatal hepatic encephalopathy. Apparently, cirrhosis negatively impacts the body's ability to absorb and use zinc. One study revealed that patients with cirrhosis have 30 percent less zinc in their bloodstream than healthy individuals. The most critical impact of this deficiency is that zinc assists an enzyme known as OTC (ornithine transcarbamylase) to metabolize ammonia. As a result, cirrhosis patients who are deficient in zinc suffer from a build-up of ammonia, which raises the risk of encephalopathy. The research hasn't reached a definitive conclusion yet, so it may be a while before it reaches the mainstream. But since zinc supplements are still very safe, there's no reason you can't benefit from them in the meantime. Keep in mind that zinc inhibits copper absorption and usually any supplementation with zinc should be accompanied by a corresponding dose of copper. However, one of the many causes of cirrhosis is Wilson's Disease, which is an abnormal storage of copper in the liver. Thus, whenever zinc is being considered at therapeutic doses, it should be under the care of a natural medicine physician who can monitor all of your nutrient levels and ensure that you are getting the proper balance for your condition. Zinc supplements improve adolescents mental performance The Experimental Biology 2005 conference held in San Diego this month was the site of a presentation by Dr James G. Penland, of findings discovered by his team at the USDAs Grand Forks Human Nutrition
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Research Center in North Dakota that supplementation with zinc helps improve the mental performance of adolescent boys and girls. Ninety-eight seventh-grade boys and 111 girls were given fruit juice that contained 0, 10 or 20 milligrams zinc from zinc gluconate five days per week for 10 to 12 weeks. Students, parents and teachers were not aware of which children received the supplement. The students were administered tests measuring attention, memory, problem solving and eye-hand coordination to assess mental and motor skills at the beginning and end of the study. Questionnaires concerning the participants physical, mental and social abilities, and school performance were completed by parents, teachers and students to determine any changes in psychosocial function. Blood samples taken before and after the study were analyzed for zinc levels. Dr Penland and colleagues found that supplementation with 20 milligrams zinc per week led to greater memory and attention abilities than those demonstrated by children who did not receive zinc. Visual memory reaction time was lowered by 12 percent in those who received zinc compared to 6 percent in those who received no supplements. Word recognition and attention similarly improved in the group who received 20 milligrams. Prior zinc status appeared to have no effect on the benefits of supplementation. Students who received 10 milligrams zinc, which is the Recommended Dietary Allowance for this age group, did not experience significant improvement. The study is the first to demonstrate zincs effect on mental performance in adolescents, who are particularly at risk of deficiency due to rapid growth and poor dietary habits. Dr Penland stated that if further studies show that the mental abilities of adolescents improve with increasing zinc intake, the findings could be used when revising dietary guidelines. Men, it appears that your bones enjoy getting zinced. In the e-Alert "Waiting to Exhale" (9/13/04), I told you about a study that showed how the use of an inhaler - also known as inhaled corticosteroids (ICS) - to treat asthma or chronic obstructive pulmonary disease may contribute to fracture risk due to weakened bones. That study was conducted at a Veterans Administration hospital, so nearly all the subjects were men. Now I've come across a study that shows how an adequate intake of dietary zinc may help men maintain a healthy bone mass density (BMD). Researchers at the University of California, San Diego, recruited nearly 400 men between the ages of 45 and 92. The BMD was measured for each subject at the outset of the study, and again four years later. Dietary habits were assessed with food-frequency questionnaires, and zinc levels were measured with blood tests. Analysis of the data showed that both dietary zinc intake and plasma zinc both had a positive association with BMD in men. (Previous studies have already associated low zinc intake with osteoporosis in women.) In this study, the average dietary zinc intake was just over 11 mg per day, which is the recommended daily
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allowance (RDA) for males over the age of 19. The best source of zinc is animal protein. Oysters deliver the highest amounts of zinc, followed by red meat and chicken. Other sources include fish, whole grains, nuts and beans. In addition, zinc has been shown to enhance the immune system, help repair damaged tissues, inhibit the abnormal clotting that contributes to cardiovascular disease, and is one of the key nutrients needed for DNA reproduction and repair. Zinc also helps keep your vision healthy. And for those of you who already include zinc in your daily supplement intake, it's a good idea to add a little copper as well. In the e-Alert "Aim High" (5/7/03), Dr. Spreen noted that zinc can create a copper deficiency, and vice versa. And Jonathan V. Wright, M.D., agrees, stating that, "Zinc supplements should usually be offset by a small amount of copper, 1-2 mg daily." Fortunately, many multivitamins already take care of the dual zinc/copper need with a low dose of copper. When I was little I remember asking my Mom why I had white spots underneath my fingernails. Probably not knowing herself, and not being concerned about such a common affliction, she teasingly told me it was a sign I had lied about something -- and that's why they called them "little white lies." I believed it for a few years. But then, like Santa Claus and the Easter Bunny, it fell by the wayside, another childhood myth ruined by my emerging adulthood. Later, in college, I heard they were an indication of calcium deficiency. I was never a big milk-drinker or spinach-eater and had my fair share of nutritional guilt -- so, again, I believed it. Turns out that was wrong too. Nutritional deficiency is a big factor, though in this case, calcium isn't the culprit. It's more likely a zinc deficiency. You might be surprised at how much of our health can be affected by not getting enough zinc: Your fingernails are just the beginning. Zinc plays a significant role in growth and development and is implicated in just about every structural function in the body. It is literally essential to all forms of life. Neurological function and reproduction are particularly dependent on zinc. Deficiency can have a serious impact and causes skin problems, diarrhea, impaired wound healing, hair loss, impaired taste sensation, reduced appetite, night blindness, swelling and clouding of the corneas, and even behavioral disturbances. In developing countries zinc deficiency is more common, and is often life threatening. In this country, teenagers are at the highest risk of zinc deficiency, since zinc is used at higher rates by the body during times of intense cell growth and division. But the food highest in zinc -- oysters -- is probably not going to make it to the top of a teen's daily diet, unless you can slip them onto a pizza. But other seafood, eggs, liver, and beef are also good zinc providers. But with the trend towards vegetarianism that is growing among teens, getting them to take supplements might be the
Health E-Notes through 12/10 best bet.
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The risk of zinc deficiency doesn't end with the teenage years, I'm afraid. So we'd all be well-advised to keep an eye out for those telltale white fingernail spots -- and make sure to get 25-30 milligrams of zinc (picolinate or citrate) into your daily regimen, along with 2 milligrams of copper to prevent zinc-induced copper deficiency. Okay, pass the cocktail sauce -- I just may try an oyster after this. A new study has found that a lack of zinc could lead to an increased risk of cardiovascular disease by triggering inflammation and lowering levels of protective compounds that guard against atherosclerosis. Zinc is found abundantly in oysters, but other good sources are red meat, poultry, beans, nuts, whole grains, and dairy products. Investigators at the University of Kentucky studied mice, feeding them one of three moderate-fat diets: one containing no zinc, a control diet that contained .45 micro mol of zinc per gram, and a zincsupplemented diet with 1.529 micro mol of zinc per gram. They found that the mice that were fed the zinc-supplemented diet had a noticeable decrease in overall cholesterol levels as well as triglycerides compared to the other groups. The animals that were zinc-deficient had significantly higher concentrations of these same lipid variables, an increase in inflammatory markers, and a decrease in protective compounds. Zinc has other health benefits as well. It ensures good eyesight, enhances the immune system, assists in repairing damaged tissues, and is a key nutrient for DNA reproduction and repair.
Zyflamend
In many e-Alerts I've told you about Zyflamend, an herbal formula that reduces inflammation by inhibiting COX-2, giving relief to patients with joint pain, and perhaps even reducing the growth of cancer cells. But a note from an HSI member named Lillian shows that Zyflamend may be useful in treating a wide variety of health problems linked to inflammation. Lillian: "Thanks for the information on Zyflamend. I have been using Zyflamend to treat my grandson's asthma/ bronchitis related symptoms. It has been very effective in reducing bronchial inflammation when taken at onset and during the above and for colds as well. In fact, when I began giving him one capsule daily, his immune system also improved. He has been symptom free now for several years and rarely does a cold settle into his lungs causing him to have to be on the albuterol breathing machine or in the ER where he is usually administered steroids. He is now 14 years old.
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"Have there been any studies done in this area as well?" A round of Google searches and a PubMed search turned up no studies that tested Zyflamend on colds, asthma, or bronchitis. In time, I expect we'll see those studies, so I'll keep an eye out. Meanwhile, you can find more detailed information about Zyflamend in the e-Alert "Herbal Cooling" (11/22/05).

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