Add Many Healthy Years to Your Life: Stress-Proof Your Body

Stress can kill- if you let it! The 'stressors' or challenges of everyday life can become exhausting. Traffic jams, deadlines, family demands, financial pressures, corporate downsizing as well as standing on line can take a toll on your health.

These everyday hassles are often beyond your control. Yet, there are some 'stressors' that are within your control.

The foods you eat, or don't eat..

• Too much of the wrong kind of foods and beverages, and
• Too little of the right types of food

This puts additional strain on your body, promoting the same physical reaction as stress. All stress upsets your inner balance, regardless of the source. It triggers the release of adrenaline and cortisol, two hormones that cause a host of reactions. Physically, your heart beats faster, your blood pressure rises, you breathe more rapidly and your muscles tense up. You lose valuable vitamins and minerals:

• Vitamin C levels plummet -- which keeps your immune system strong.
• B vitamins take a nose-dive -- negatively impacting your nervous system, resulting in increased irritability, lethargy and depression.
• Magnesium levels fall - chances are you're already deficient in this most valuable mineral which helps relieve nervous tension, maintain healthy blood pressure, regulate blood sugar and the list goes on. You don't want to be any more deficient in this very needed mineral.

The end result:

• Anxiety
• Fatigue
• Irritability
• Poor Concentration and
• Frequent Colds

Why not take control over that which is within your reach?

Begin by de-stressing your diet.

Here's how....

Aim for a Nutrient Packed Diet
Good nutrition can help prepare and bolster your stress-fighting system. That's because a well-nourished body is stronger and more stress-resistant. The healthiest diet is one low in fat, includes sufficient amounts of the essential fats and provides adequate amounts of lean protein.
Protein-packed foods (such as fish, beef, chicken, and turkey) have a stabilizing effect on blood sugar, producing steady, long-term energy. They provide the amino acid, tyrosine that helps boost a chemical responsible for keeping you mentally alert.

Fresh fruits and vegetables as well as whole grains-found in abundance in whole wheat pasta and bread, brown rice and potatoes-provide fiber and a host of nutrients, including vitamin C, magnesium and the B vitamins. Whole grains offer an added benefit. They trigger the release of a chemical, serotonin, which has a calming effect. It's no coincidence that people often turn to carbohydrates when they are feeling stressed!

Limit Stress-Promoting Foods
If you are like a lot of people, when nervous tension starts to mount you might be tempted to reach for a cup of coffee, a donut or a glass of wine. Though these treats may appear to have a calming effect, its impact is short lived. Here's why:

• Caffeine, found in coffee, tea, chocolate and colas increases tension, decreases your ability to focus and lowers your blood sugar.
• Alcohol depletes many nutrients, including B vitamins and magnesium, impairs judgement and reduces alertness and focus. It also weakens your resolve, so that anything goes. Before you know it, you find yourself eating foods that were off limits!
• Sugar also depletes you of nutrients, while providing empty calories. It also plays havoc with your blood sugar. That's because your blood sugar spikes immediately after eating a sugary treat, giving you a sudden burst in energy. But, within an hour, your blood sugar level falls, making you feel more anxious, drained and less able to handle life's events. You don't get the same effect with complex carbohydrates, as they provide slow and steady rise in blood sugar that keeps you on an even keel.

As you can see, these three 'health robbers' provide a temporary fix. They don't take the edge off, but place an extra burden on your body.

Eat Regularly
Anti-stress eating goes beyond what you eat. How often you eat is equally as important, as it helps to maintain a steady blood sugar, which keeps your brain and body on an even keel. When your blood sugar is low, you may feel light-headed, weak and more irritable. Even the smallest annoyances can become full-blown 'stressors'.

To stop this from happening:

• Fuel up first thing in the morning with a healthy breakfast. Try to stay away from the simple carbohydrates/sugars that we already talked about.
• Then graze on healthy foods throughout the day. Instead of eating three square meals, consider dividing your typical meals into mini-meals.

Eating something small every couple of hours can help you stabilize blood sugar. As a result- you'll be in a better mood and have lots more energy. Keep a stash of celery sticks and some fresh fruit, as a healthy quick fix. Even a small handful of pecans, walnuts, almonds etc, are all healthy alternatives to the potato chips, candy and soda pop.

Breath Control -- A Fast Fix Better Than Coffee
Did you ever notice when you are feeling stressed, you naturally hold your breath or breathe too shallow? It's an automatic reaction that you may not even be aware of, that further stresses your body.

So the next time you feel tense or anxious, focus first on your breathing. Take a slow, deep breath that comes from deep inside your diaphragm, located just below your rib cage. As you breathe in, imagine your lungs are two balloons filling up with air. Then breathe out, slowly and deeply, feeling the warm air leave your body as your lungs deflate, while all the daily tensions leave your body.

To make sure that you're breathing correctly, place your open palm on your diaphragm. Your hand should rise every time you inhale, and drop every time, as you exhale. Try to do this about five minutes each day, or whenever stress hits. This technique not only helps you relax your mind and body, but also helps your body use all those valuable nutrients you took in.

Vitamins, Minerals and Herbal Boosters
There are a host of nutrients to take to stress-proof your body:

• All B vitamins are necessary for proper functioning of the nervous system. Since stress depletes B vitamins, extra B vitamins are a must.
• Vitamin C is essential to adrenal gland function. Stress depletes the adrenal gland hormones, the anti-stress hormones.
• Calcium and Magnesium. Both these minerals are lost when stress is present. A deficiency in magnesium can lead to increased anxiety, and fear.
• Beta-carotene, Resveratrol, Grape seed extract, Vitamin C, Vitamin E and Alpha-Lipoic Acid. Since more free radicals are released during stress, these additional antioxidants are needed to quench them.
• Potassium. Potassium is lost, as the body excretes it during stressful times.
• Zinc. This mineral is needed for immune function and to protect the cells from free radical damage.
• Kava Kava. This herb relaxes both the mind and body.
• Chamomile tea. This is a gentle nerve tonic, soothing to the digestive tract, and a pleasant sleep aid.
• Schizandra and Milk Thistle. These two herbs protect the liver, an organ very susceptible when stress is high. They help to cleanse and protect the liver and have antioxidant properties.
• Ginseng and Rhodolia Rosea. Both of these herbs are adaptogens. They help your body adapt to stress and restore balance. They are substances that increase your body's resistance against the adverse influences of a wide range of physical, chemical, emotional and biological factors. They do this by building up an energy reserve to be tapped into when the body needs it most, helping the body to correct whatever is out of balance.

By doing so, they enhance your ability to cope with any stress, while increasing your resistance to stress-related disorders. American ginseng, Panax ginseng, Siberian ginseng and Rhodiola rosea are different types of adaptogens.

Stop the Symptoms of Menopause

Are you one of the 40 million American women going through menopause? If so, the good news is you can sail through this transition feeling great if you take the appropriate measures now. Yes- there are lifestyle tips that you can apply immediately.

Did you know... that some foods can strengthen and energize you while other foods can trigger menopausal symptoms? ...that stress management and an exercise program can help you prevent, or even eliminate symptoms? ... that vitamins, minerals and herbs can make a menopause difference?

The average age of women reaching menopause is 51. Based on life expectancy trends, women face the prospect of spending one-third of their lives in a state of hormonal imbalance!

As the amount of naturally produced progesterone and estrogen declines, a wide range of debilitating menopausal symptoms can occur, such as:

• hot flashes
• skin changes
• mood swings
• sleep disturbance
• hair loss
• headaches
• anxiety
• forgetfulness
• decreased energy

Menopause can cause other problems too. Decreased libido, along with vaginal dryness and thinning, which makes intercourse painful, puts an additional strain on even the best of relationships. Other symptoms are, potentially deadly, 'silent killers'. Osteoporosis affects one in three women during this stage of life. Cholesterol levels increase dramatically. The result is that heart disease has become a leading killer of women over age 50.

Yet, there is good news too! You can sail through this transition with a minimum amount of trouble if you just take some appropriate measures now. Best of all, it's never too late to start.

In this article, you'll discover lifestyle tips that you can apply immediately...

• which foods to eat that will strengthen and energize you.
• which foods to avoid because they can trigger symptoms.
• which vitamins, minerals, and herbs to take in order to prevent, or even eliminate symptoms.
• you will also get the 'lowdown' on hormone replacement therapy.

Lifestyle Tips to Improve the Quality of Your Life

Get Some Exercise
Stay active. Exercise helps to increase blood circulation to the skin, keeping it soft, supple and moist. It also helps to reduce mood swings, wards off depression, provides you with a deeper, more restful sleep, and it boosts your cardiovascular health.

Use Relaxation Techniques to Combat Stress
Since a woman's mid-to-late forties and fifties are typically a period marked by change, life can seem even more stressful. Worries crop up about caring for aging parents, concerns about your health, and having decreased energy and vitality. Using mental relaxation techniques, doing yoga, getting a massage, or just taking a warm bath can help you manage your response to stress.

Stop Smoking
Smoking increases your risk of heart disease and osteoporosis.


Good Food To Include -- "Trigger" Foods To Avoid

• Include foods rich in phytoestrogens in your diet. Phyto, or plant, estrogens travel to the estrogen receptor sites and activate estrogen-dependent activities. They have a gentle, balancing effect on your system. Soybeans, soymilk, soy nuts, tofu, tempeh, miso, fennel, and alfalfa are rich sources of phytoestrogens.
• Reduce your intake of animal protein. Too much animal protein can overwork your kidneys and leech calcium from your bones, increasing your chances of developing osteoporosis.

How much is too much? The answer isn't definitive. As a good rule of thumb, vary your sources of protein by including some vegetable sources of protein, including beans, split peas, lentils, tofu, and soy.

• Get more fiber in your diet. For optimal fiber, increase your intake of fruits, vegetables and whole grains and legumes. They provide valuable phytochemicals (plant chemicals) that are powerful antioxidants. Adding soluble fiber, such as apples, beans, lentils, oats can help lower your blood cholesterol, while insoluble fiber can help keep you regular.
• Increase your intake of essential fatty acids (EFA). One tablespoon of flaxseed oil, a rich source of EFA, can do wonders for your skin and helps to protect against vaginal dryness and hot flashes. Plus, EFAs are an integral part of all cell membranes and are the precursors to prostaglandins, which are hormone-like chemicals that regulate cellular activities and balance hormones.
• Increase your consumption of fatty fish. Rich in omega-3's, they help to protect you against heart disease. They help to prevent blood clots, inhibit inflammation in the vessel walls and promote a regular cardiac rhythm. Mackerel, herring, sardines, tuna, and salmon are all good sources.
• Go nuts. Eat more nuts and seeds. Rich in vitamin E, this helps to regulate estrogen levels and protect against hot flashes.
• Include more calcium-rich foods. Things such as green-leafy vegetables, calcium fortified soymilk, cheese and milk, helps to protect your bones and heart health.
• Limit sugar, refined flour, and alcohol. They can trigger hot flashes. Plus, they can add to your waistline as they provide a lot of calories and little in the way of nutrients. Although evidence suggests that moderate wine consumption offer some protection for the heart, too much alcohol may increase the risk of breast cancer and is a contributing factor to osteoporosis.
• Go light on salty foods. Too much sodium in the diet can result in calcium loss from the bones.
• Keep the caffeine to a minimum. Too much caffeine stresses the adrenal glands, acts as a diuretic leading to a loss of potassium, magnesium, zinc, vitamins B and C and water. It can increase anxiety, irritability, mood swings and even the
• Graze don't gobble. Eating mini-meals three hours apart will help you regulate your blood sugar, helping to protect against mood swings.
• Cut back on hot spices. Curried chicken or hot tamales may taste good, but they can trigger hot flashes.
• Drink plenty of water. Carry a water bottle with you. Make sure to have at least eight 8-ounce glasses of water each day- that's 64 ounces or 2 quarts! Drinking that much water can help you reduce wrinkles, relieve constipation, reduce lower backaches, fill up so you eat less, and protect the mucous membranes in your vagina from drying out.

Vitamins, Minerals, and Herbs to Help You
Prevent, Ease, or Even Eliminate the Worst Menopausal Symptoms
To help you sail through menopause with minimal discomfort, there are a host of natural nutrients that can ease your transition. The lifestyle tips along with these nutrients will help to ease the symptoms and even provide the missing 'ingredients' your body needs to enhance your sense of wellbeing during this time.

• Bioflavonoids (bilberry, quercetin, green tea, grape seed, and grape skin) powerful antioxidants and anti-inflammatories. They help to protect blood vessels and reduce blood platelet aggregation (acting as natural blood thinners). Because of their ability to strengthen capillaries, they reduce the occurrence of hot flashes. They strengthen and maintain collagen, which helps the skin to maintain its elasticity and smoothness, which may decrease wrinkles.
• Bee pollen. This nutrient helps to reduce hot flashes, plus gives you an energy boost.
• Black cohosh. This herb has weak estrogenic effects, reducing the number, severity, and frequency of hot flashes, night sweats, insomnia, mood swings, nervousness, irritability, heart palpitations and headaches. Now you know why it has been used consistently in Germany since 1930!
• Calcium, vitamin D, magnesium, vitamin K, and boron. This combination of nutrients support bone health. Calcium and magnesium have an added benefit: they help to protect against heart disease.
• CoEnzyme Q10. This powerful antioxidant protects the body against dangerous free radicals. It helps to lower blood pressure and reduce the occurrence of heart disease.
• Dong quai. Because of it's balancing effect on hormones, this herb, commonly referred to as the female ginseng, helps to protect against cardiovascular disease and high blood pressure. In combination with other herbs, it helps to reduce hot flashes.
• Soy isoflavones and red clover. Their antioxidant and phytoestrogenic properties help to reduce the incidence of hot flashes, heart disease, hormone-dependent cancers, tumor growth and vaginal dryness. They protect against bone loss, and enhance mental function. Research studies indicate that women in Asia who consumed about 55g of soy a day (which is what they typically consume) exhibited a 60% lower risk of breast cancer. Additionally, only about 15% of these women report hot flashes compared to 85% in the U.S.
• B Vitamins. They are important for liver function in order to detoxify excess hormones. One B vitamin, B6, is particularly helpful in improving your mood, as it plays a critical role in the manufacture of serotonin, a neurotransmitter that helps to ease depression. An insufficiency of B6 may also cause insomnia and irritability.
• Vitamin C. This water-soluble antioxidant decreases the rate of LDL oxidation and so may reduce the risk of heart disease. It helps to form collagen, the protein vital to keeping skin, blood vessels and bones intact, thereby helping to maintain skin integrity and reduce your risk of osteoporosis. It also helps to relieve hot flashes.
• Vitamin E. The considerable reputation for vitamin E in alleviating hot flashes comes from studies as far back as 1945. This fat-soluble antioxidant helps to protect your heart, eases hot flashes, and alleviates vaginal dryness.
• Natural progesterone cream helps to relieve many menopausal symptoms and helps to balance the effects of estrogen on the uterus. It helps to increase libido, normalize blood sugar, and may have a positive effect on bone building.
• Milk thistle seed extract. This powerful antioxidant scavenges free radicals that can damage liver cells. Silymarin, the active component, helps protect against toxic chemicals entering the liver, removes toxins from the liver cells, and stimulates the liver to regenerate injured cells, as well as build new cells. Milk thistle also inhibits the depletion of glutathione; one of the liver's most important antioxidant enzymes. By maintaining optimal liver function, milk thistle helps your body produce energy more efficiently, enhancing your overall vitality.
• PhosphatidylCholine (PC). This nutrient is the basic building block of the membranes of every cell in the body. It helps the liver perform many of its functions. By enabling the liver to convert estradiol (the strongest form of estrogen) to estriol (a more beneficial form of estrogen) helps alleviate many estrogen-related problems. Keep in mind that during the peri-menopausal years, your estrogen levels start to dwindle. It's important during this time of life to maintain a healthy liver to effectively convert whatever estradiol that's produced by the ovaries, to its weakest form.
• PC also helps to lower plasma homocysteine levels, which, when elevated can increase your risk of heart disease. It helps the body make acetylcholine, one of its most important chemical messengers essential for helping the liver process fats. When the liver's ability to process fats is impeded, cholesterol and trigylcerides accumulate in the liver, which can lead to liver disease if left untreated. PC also helps the liver eliminate toxins accumulated as the result of exposure to chemical agents in air, water, food, the environment, and drugs.
• Schizandra berry. This powerful antioxidant benefits the entire body, including the liver. Scientists have discovered that the active ingredient, schizandrin, promotes regeneration of the liver. It also is a great energy tonic.

The "Lowdown" On Hormone Replacement Therapy
Women are prescribed conventional ERT (estrogen replacement therapy) or HRT (estrogen and progesterone replacement therapy) to alleviate hot flashes and vaginal dryness, as well as to prevent osteoporosis and heart disease. It sounds like a miracle since it offers so many benefits. Yet, there can be many side effects.

Firstly, ERT and HRT are synthetic hormones, meaning they do not match the type of circulating hormones that your body produces. Since the molecular structure of synthetic hormones is different from hormones naturally produced by the body, they have different effects inside you. Synthetic progestin, for example, cuts down the body's production of it's own progesterone. Bio-identical progesterone, or natural progesterone, on the other hand, encourages the body to continue to produce progesterone, as it adds progesterone to your body.

This means that synthetic hormones can cause symptoms such as, breast tenderness, swollen legs and feet, and weight gain caused by fluid retention (estrogen decreases the amount of sodium and water excreted by the kidneys).

HRT also decreases vitamin B6 stores, which may contribute to depression, irritability, insomnia, fatigue and the inability to concentrate. Some women experience nausea, migraines, insomnia, increased incidence of gallbladder disease and many other problems. When ERT is taken alone, an increased incidence of breast and uterine cancer has been reported.

What should you do? Discuss the natural alternatives, like those listed in this article, with your doctor.
No longer will you have to endure the symptoms of menopause.
Natural, healthy alternatives can provide the solution.


References:

Albertazzi P, et al. The effect of dietary soy supplementation on hot flushes. Obstet Gynecol 1998;91:6-11.
Aldercreutz H, et al. Role of soy protein with normal or reduce isoflavone content in reversing bone loss induced by ovarian hormone deficiency in rats. Am J Clin Nutr. 1998;68:1358S-1363S.

Anderson JW et al. Meta-analysis of the effects of soy protein intake on serum lipids. New Engl J Med 1995;333:276-82.

Brezinski A, et al. Short-term effects of phytoestrogen rich diet on postmenopausal women Menopause 1997; 4:89-94.

Carrol KK, et al. Soy consumption and cholesterol reduction: Review of animal and human studies. J Nutr 1995;125:594-95.

Duker EM., et al. Effects of extracts from Cimicifuga racemosa on gonadotropin release in menopausal women an ovariectomized rats. Planta Medica 1991;57:420-24.

Gruenwalk J. Standardized black cohosh (Cimicifuga) extract clinical monograph. Quart Rev Nat Med 1998;Summer 117-25.

Knight DC, Et al. A review of the clinical effects of phytoestrogens. Obstet Gynecol 1996;87:897-904.

Lee HP, et al. Dietary effects on breast-cancer in Singapore. Lancet 1991;331:1197-1200.

Compr Ther. 1998;24:336-339.

Murkies AL, et al. Dietary flour supplementation decreases post-menopausal hot flushes. Effect of soy and wheat. Maturitas 1995; 21(3): 189-95.

Qi-bing M., et al. Advance in the pharmacological studies of radix angelic sinesis. Chin Med J. 1991;104:776-81.

Weber C, et al. Antioxidants of dietary coenzyme Q 10 in human blood plasma. Intern J Vit Nutr Res 1994;64:311-15.

Joint Health: Putting Out The Fire

Do your fingers throb when you twist off a bottle cap? Do you feel a sharp twinge in your knees when you walk up the stairs? If so,you may be experiencing the early warning signs of arthritis.

Half of the 65-year-old population has some form of arthritis. Over age 75, virtually everyone has arthritis. Today, nearly forty million Americans have some form of arthritis. That's 15% of the population. No longer does arthritis have to be an inevitable consequence of aging. Early use of targeted nutrition and lifestyle factors have fostered remarkable results. Even the Arthritis Foundation, a very traditional organization, has recognized the importance of certain nutrients in supporting joint health!

Types of Arthritis
There are over 100 different types of arthritis. Osteoarthritis is the most prevalent by far; affecting 75% of adults in the United States by age 65, followed by rheumatoid arthritis.

Osteoarthritis is a progressive disease in which the cartilage in the joint deteriorates. Bone rubs against bone, causing pain and loss of movement. This disease usually begins after age 40 and develops slowly. It often affects the hands and fingers as well as the large weight-bearing joints as the knees, hips and spine.

Rheumatoid arthritis (RA) is a systemic disease that affects the entire body. Scientists believe this results from a breakdown in the immune system. It begins with inflammation of the synovial joints, causing swelling and pain. Soon after the arthritic inflammation beings, the synovial tissue, the membrane that lines the joint, no longer secretes the lubricant, which allows bones to move together without pain. RA can cause cartilage damage and deform joints. RA usually begins between the ages of 25 and 50. It often develops suddenly. RA is characterized:

• by swelling of the joints on both sides of the body, especially the hands and wrists
• stiffness in the morning and after prolonged sitting
• redness and warmth.

It often causes general fatigue, weight loss and anemia.

The Scoop On NonSteroidal Anti-Inflammatory Drugs (NSAIDs)
Conventional doctors frequently recommend NSAIDS to help ease the pain of arthritic sufferers. While they do provide temporary pain relief, they have been shown to increase the destruction of cartilage lining the ends of the bone.

NSAIDS also shut down all prostaglandins, powerful hormone-like substances. Keep in mind that there are two classes of prostaglandins, one that act as pro-inflammatories and others that act as anti-inflammatories. By shutting down the 'good' prostanglandins, they are interfering with your body's natural healing. And about 25% of people who take NSAIDs develop ulcers and other gastrointestinal complications.

In a Norwegian study of 186 patients, of which 58 participants took NSAIDs and 128 did not, those taking NSAIDs had more rapid hip deterioration than the group who took nothing.

Lifestyle Tips
The right diet, exercise and an overall healthy lifestyle can make a big difference in your joint health.

Lose weight.
Excess weight puts additional stress on the joints. It comes as no surprise that overweight people are at a greater risk of developing OA, and of the disease progressing. Research shows that if you are overweight, even a small weight loss can make a big difference. In a large Framingham Knee OA Cohort Study, a ten-pound weight loss cut the risk of OA of the knee in half. That's because it decreases the load-bearing stress on your joints.

Move your body
Besides helping to manage weight, exercise encourages the production and flow of joint fluid, increases range of motion, reduces pain and builds joint strength. It elevates mood and helps to provide a sense of well being. Swimming is a great exercise to help you keep joint mobility. It doesn't aggravate or jar your joints as running or walking does.

Relax your mind and body
Relaxation helps to reduce muscular tension, improves mood and reduces pain. Visualization, relaxation exercises or self-hypnosis have proved very beneficial.

Heat-Cold
Heat from a hot bath or shower, hot packs, heat lamps and other sources of heat may be especially helpful in the morning to loosen joints. Cold compresses can help numb an inflamed area and alleviate pain.

Eat Healthfully
Cut down on nightshades. The consumption of nightshade family plants might exacerbate your arthritis because of the alkaloid, particularly solanine, they contain. Try limiting potatoes, eggplants, peppers (except black pepper) and tomatoes.

Watch out for food allergies. Allergies trigger inflammation and can aggravate arthritic symptoms. To identify food allergies, give yourself a pulse test after eating. If your pulse increases by more than fifteen beats after eating a food, you are probably sensitive to it. Another approach is to go on an elimination diet, in which you avoid suspect foods for a week. If food allergies are a contributing factor, your arthritic symptoms will ease after five to seven days.

Get the right fats. Limit fats rich in saturated fat, hydrogenated fat and trans-fatty acid. They provide large quantities of the chemical building blocks of arachidonic acid, which the body uses to mount an inflammatory response. Too much omega 6 fatty acids, found in vegetable oils can also promote inflammation. Go for the fats rich in omega 3 fats as flax oil.

Up your intake of omega-3 rich fish. Omega 3 fatty acids help to reduce inflammation. Fish as salmon, mackerel, sardines, herring and anchovies are rich in omega-3s. Aim for two to three fish meals of these cold-water fish weekly.

Drink more water. Water forms the basis of the body's joint lubricant, synovial fluid. Dehydrated cells can increase the aches and pains associated with arthritis. Hydrated cells function much better.

Vitamins, Minerals and Herbs
are a broad spectrum of potent, safe and effective nutrients that have a long history of supporting the body's natural ability to reduce pain and inflammation of aching joints. These nutrients can be potent partners to enhancing your joint health:

Boswellia
This anti-arthritic herb, offers guaranteed potency from the gum resin of the Boswellia serrata tree. This unique plant is common to the dry, hilly regions of India. The therapeutic ingredient, boswellic acid, supports normal healthy joint function by suppressing inflammation and reducing joint swelling and morning stiffness. Boswellia has anti-inflammatory action, much like conventional NSAIDs. But unlike NSAIDs, long-term use of boswellia does not lead to irritation or ulceration of the stomach.

Bromelain
This digestive enzyme found in pineapple stems, cools inflammation and promotes healing of injured joint. It helps to relieve anti-inflammatory discomfort in arthritic sufferers by improving the absorption and effectiveness of glucosamine.

It also helps to decrease the formation of pro-inflammatory prostaglandins (PG-2) and allows the healing prostaglandins (PG-1) to work more rapidly.

Capsaicin
This natural ingredient found in cayenne peppers, works by depleting the amount of a neurotransmitter (chemical messenger) called substance P, that is believed to conduct messages to the brain. Cayenne can be applied topically. After being applied three to four times a day over a 2 to 4 week period, the capsaicin begins to offer temporary relief from pain. Some people may experience an initial redness, burning or stinging sensation at the site where capsaicin is applied, but the irritation usually disappears with repeated applications. Those people sensitive to nightshade vegetables may find this product exacerbates their symptoms.

Chondroitin
Chondroitin sulfate is a major component of cartilage. Like glucosamine, chondroitin sulfate attracts water into the cartilage and stimulates the production of new cartilage. It also prevents enzymes from dissolving cartilage, reducing pain and increasing range of motion. It's active ingredient, glycosaminoglycans offers these therapeutic ingredients, helping the joint to reform cartilage.

Copper
Copper is an essential part of the antioxidant enzyme, superoxide dismutase (SOD), which protects cells from free radical damage. A deficiency of copper can cause excessive iron build-up. When there's an excess of iron, it's deposited in the joints, contributing to rheumatoid arthritis.

Devil's claw
This herb derived its name from its large claw-like fruit, native to Africa. Clinical investigations have demonstrated that the active ingredients, harpagosies and beta-sitosterol, exert a potent anti-inflammatory effect. The result? Reduced swelling, pain relief and improved mobility in the joints of subjects taking devil's claw.

Cetyl Myristoleate (CMO)
CMO is made from cetyl alcohol and a fat, myristoleic acid. This waxy compound helps to lubricate joints, offers a potent anti-inflammatory effect and decreases the body's autoimmune response that sparks RA.

Research, conducted in 1996, on more than 400 people with various types of arthritis, confirms the effectiveness of CMO. Arthritic sufferers using CMO benefited 63% of the time, compared to the untreated arthritic sufferers, who showed only 14% improvement.

Essential fatty acids (EFA's)
EFAs, particularly the omega-3 fatty acids high in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), most commonly found in fish oil, work like NSAIDs, but only smarter. They help to dampen inflammation and the pain associated with it, without any side effects

Ginger
Ginger is mostly known to us in the West as a spice and flavor. In China however, it's been used for thousands of years for medicinal purposes, as combating nausea, a stomachache and rheumatism. Modern research has found ginger to be a powerful antioxidant and to have strong anti-inflammatory effects.

Glucosamine sulfate.
Among the natural therapies for osteoarthritis, glucosamine sulfate is often referred to as the granddaddy of supplements for joints. It is extensively used in Europe for osteoarthritis. Glucosamine sulfate is present naturally in healthy joint cartilage as an essential component of proteoglycans, a basic substance in joint cartilage and connective tissue. It provides the building blocks for new cartilage, the protective joint padding that prevents bones from scraping against each other as we move. It is also one of the primary building blocks of synovial fluid, the substance that lubricates the joints.

When glucosamine is in short supply, often as a result of aging or injury, severe joint deterioration results since the body can't produce cartilage, and your joints are not cushioned. Research reports glucosamine sulfate decreases osteoarthritic pain and increases joint mobility. It's approved in many European countries to treat osteoarthritis, and American veterinarians have been using it to treat animals with arthritis, especially dogs and horses, with real success.

Horsetail
This herb, rich in silica, has proven to be especially effective in treating arthritis and joint inflammation.

Manganese
Manganese is a central component of glucosamine, a spongy substance that helps support joint health. Bone cartilage can't grow or repair itself without adequate manganese.

MSM
Methylsulfonylmethane is a sulfur-based compound that helps to maintain healthy joints and tendons. MSM provides us with sulfur, a mineral that should be one of the most prevalent in the body. This nutrient is needed for building healthy flexible cells and connective tissue and helps to restore any damaged connective tissue and joints. It helps to suppress inflammation and the pain associated with it.

Sea Cucumber
The Chinese have known the therapeutic value of this sea cucumber for thousand of years. Australia equivalent of the FDA designated sea cucumber an official arthritis treatment in 1992. Sea cucumber provides glycosaminoglycans, making it an alternative to chondroitin. This unique constituent of cartilage has been shown to ease inflammatory pain and helps the body to reform cartilage.

Turmeric
This herb has been a staple of India for thousands of years. Curcurnin, the main active ingredient in turmeric, is similar to aspirin and other nonsteroid anti-inflammatory drugs that eases inflammation. Other benefits-..turmeric may prevent the formation of free radicals-..is a very powerful scavenger of free radicals generated by arthritic inflammation.

Vitamin C
This water soluble vitamin is a powerful antioxidant that is needed to make collagen, the "glue" that strengthens many parts of the body as muscles and blood vessels. It helps to reduce inflammation and joint pain.

Vitamin E
Besides being a powerful antioxidant, Vitamin E has been shown to have a stabilizing effect on the membrane. It helps to inhibit the breakdown of cartilage and stimulate the formation of new cartilage components.

Willow Bark
Salicyclic acid, the basis of aspirin, is from willow bark. Salicylates inhibit the production of pro-inflammatory prostaglandin's, hormone like substances. It also helps to decrease the ability of nerve endings in the skin to sense pain.

Zinc
This mineral is a component of more than 300 enzymes that are need to synthesize protein, repair tissue and protect against free radical damage. Zinc is critical to the healthy functioning of every cell. People with inflammatory joint disease are generally depleted in zinc.

The forty million Americans with arthritis can breath a sigh of relief to know that these natural remedies not only reduce inflammation and the pain associated with it, but heal arthritic damage. No longer will you have to rely on aspirin or nonsteroidal anti-inflammatory drugs which only suppress pain, but does nothing for cartilage repair, and may even inhibit it!


References

Giordano N et al. The efficacy and safety of glucosamine sulfate in the treatment of arthritis. Clin Ter 1996;147:99-105.
Kremer JM et al. Effects of manipulation of dietary fatty acids on clinical manifestations of rheumatoid arthritis. Lancet 1985;1(8422): 184-187.

Kiuchi F, et al. Inhibition of prostaglandin and leucotriene biosynthesis by gingerols and diarylheptanoids. Chem Pharm Bull 1992;40:387-391.

Masson M. Bromelain in the treatment of blunt injuries to the musculoskeletal system: a case observation study by an orthopedic surgeon in private practice, Fortschr Med 1995; 113(19): 303-6.

Qiu GX et al. Efficacy and safety of glucosamine sulfate versus ibuprofen in patients with knee osteoarthritis. Arzneim-Forsch/Drug Res 1998;48: 469-74.

Robinson Dr. et al. Lipid mediators of inflammatory and immune reactions. J Parent Ent Nutr 1988; 129 (suppl):S37-42.

Safayhi H et al. Boswellic acids: Novel, specific, nonredox inhibitors of 5-lipooxygenase J Pharmacol Exp Ther 1992;261:1143-46.

Is Your Prostate Giving You Problems?

It's Time to Stop Those Late-Nite Trips to the Bathroom

Knowing what to do when your prostate, the walnut-sized gland located just below the bladder, starts to give you trouble no longer has to be perplexing. Once you understand what is happening to your prostate and learn about the arsenal of nutrients available to you to help alleviate the problems, you'll breathe a sigh of relief.

Size changes of the prostate are a natural part of the prostate's life cycle. At 20, the gland is about the size of a walnut, and remains relatively stable. Then at around age 40, the prostate begins to enlarge slowly. More than half of American males, according to the National Institute of Aging, will develop an enlarged prostate by age 60.

As the prostate gland enlarges, the "normal architecture" of the prostate is disrupted. As the urethra narrows, poor urinary flow can translate into a host of annoying symptoms, including hesitancy or straining to urinate, painful urination, occasional dripping, increased frequency of urination (which can be quite irritating in the middle of the night!), and a feeling that the bladder is not quite empty.

What causes this? Part of problem results from changes in the way the male hormone testosterone is metabolized. The body starts producing more of the enzyme 5-alpha-reductase testosterone, which converts healthy testosterone into unhealthy dihydrotestosterone (DHT), which contributes to an enlarged prostate. That's when your prostate starts giving you trouble. DHT is the culprit for both prostate cancer and benign prostatic hypertrophy (BPH).

BPH, a non-cancerous enlargement of the prostate gland, affects 50% of men 50 years and older. Prostatitis, or inflammation of the prostate gland, can occur at any age, affecting about 40 million American men. And prostate cancer affects one man in five during his lifetime.

What about Conventional Treatment Proscar (finasteride):
Many doctors recommend prescription drugs for BPH. Two different types of drugs available are:

5-alpha-redcctase inhibitors. Finasteride (Proscar), the only drug in this category decreases DHT. With less DHT present to encourage prostate growth, the rate of enlargement slows. Yet, the results are less than desirable. Fewer than 37% of men on Proscar experienced clinical improvement after taking the drug for one year, reports an article in the September 1994 issue of American Journal of Natural Medicine.

And it takes at least 6 months before improvement can be expected. And the side effects cannot be ignored: they may include decreased libido, impotence and decreased fertility

Alpha-blockers. Terazosin (Hytrin) relaxes smooth muscle tissue, decreasing the pressure on the urethra, allowing urine to pass more freely. The most common side effect is dizziness when rising from the bed. Less common side effects include fatigue, general dizziness and decreased ejaculatory volume.

Natural Does Better
Compare that to the success of supplementing with Saw Palmetto extract, reported in at least 18 randomized controlled trials involving nearly 3,000 men. They found this herb effective in reducing prostate size in 80-90% of men treated. Results were also seen in a shorter time-30 to 90 days.

How To Maintain Prostate Health
Keeping an arsenal of tools in place will stop the domino effect now. Here's how:

Lifestyle Tips

Stop smoking
Smoking generates damaging, free radicals, resulting in increased risk of prostate cancer.
Breathe deeply
Deep rhythmic breathing exercises also help to cleanse the body, through the action of lymphatic cleaning.

Exercise your body
Jogging, a daily brisk walk or a bike ride exercises every cell of the body. Because exercise stimulates detoxification, it slows down the aging process.

Eat healthfully
Decrease saturated fats, trans fatty acid and hydrogenated fat. Many researchers have noted that prostate cancer rates are considerably lower in the Japanese, and one of the contributing factors is a diet that's lower in fat. Reducing the amount of dietary fat, especially saturated fat, appears to slow the growth of prostate tumors. Additionally, saturated fats increase prostaglandin production, which increases inflammation.

Increase your intake of essential fatty acids (EFAs). Since prostate problems arise partly because of a prostaglandin (hormone like substances) deficiency, EFA can replenish those prostaglandins, easing inflammation and inhibiting the binding of testosterone to the cells. Nuts and seeds are great sources as they are also high in zinc. Pumpkin seeds, another excellent source, is also rich in phytosterols, a substance that inhibits enzyme 5-alpha-reducatae, the enzyme responsible for conversion of testosterone to its more potent form, DHT. Flaxseed oil is also a valuable source of EFAs.

Increase soy intake. Research reports that the incidence of prostate cancer is lower in Japanese men, pointing to the inclusion of a soy rich diet. Soy contains saponins, phytic acid, protease inhibitors, isoflavones, and beta-sitosterol shown to be anticarcinogenic, lowers cholesterol and increases maximum urine flow rate, and decreases residual urine.

Up your intake of fresh fruits and vegetables. They provide valuable antioxidants-- Vitamin A, C, and E. Antioxidants scavenge free radicals, which contribute to prostate disorders. Freshly pressed juices of carrots, green vegetables, etc are also a recommended as they provide all the valuable nutrients plus enzymes for digestive health.

Limit alcohol. Too much alcohol is associated with BPH and prostate cancer.

Increase protein-rich foods. A high protein content (about 45% protein, 35% carbohydrate and 20% fat) inhibits 5-alpha-reductase, the enzyme that converts testosterone to DHT.

Increase whole foods, free of pesticides. Pesticides and other contaminants (e.g.: dioxin, polyhalogenated biphenyl's, and hexachlorobenzene) increase the enzyme, 5-alpha reductase.

Drink lots of water. This stimulates kidney function and promotes urination.

Supplement with Vitamins, Minerals and Herbs
As you've seen, natural remedies are the way to go, including:

Bee pollen.
This nutrient packed substance decreases inflammation and provides relief from the agonizing chronic pain of prostatitis.

Beta-sitosterol.
This nutrient improves urine flow and reduces the size of the prostate. Naturally found in Saw Palmetto and Pygeum.

Lycopene.
This potent carotenoid is most abundant in the prostate. Lycopene, a powerful antioxidant, in combination with vitamin E helps to reduce the risk of prostate cancer. It also helps to reduce levels of oxidized cholesterol. Since increased cholesterol deposits in the prostate often accompany BPH, this is very important.

Modified citrus pectin.
Citrus pectin, a water-soluble fiber, binds tumor cells and interferes with their adhesion to receptor cells in the prostate.

Selenium.
This essential mineral has strong anti-inflammatory properties, relieving prostate-related systems. As a powerful antioxidant, it also helps those with prostate cancer from advancing.

Pygeum bark extract.
This herb, approved for use in Germany, France and Italy for BPH, is rich in beta-sitosterol. It has anti-inflammatory properties that reduce prostate size, relieving urinary problems as constricted flow and other symptoms of prostate infections and benign prostate enlargement. It also helps to rid the prostate of any cholesterol deposits that accompany BPH.

Saw Palmetto extract.
This fat-soluble extract has nutritive, diuretic and urinary antiseptic properties. Over 20 double blind placebo-controlled studies have demonstrated this herbs effectiveness in improving urinary symptoms associated with BPH. One of it's active ingredients, beta-sitosterol, shrinks an enlarged prostate, reducing inflammation, pain and throbbing. It also helps tone the bladder, stimulating urine flow and thereby helping to relieve straining pains. Saw palmetto inhibits the conversion of testosterone to its more active form, DHT, the harmful form of testosterone. It also blocks DHT from binding in the prostate.

Editor's note: Be sure that your Saw Palmetto supplement contains 320mg of the 85-95% extract.

Stinging Nettle Leaf Extract. This valuable herb helps to improve volume flow and decrease nighttime urination. It prevents the binding of DHT to membrane receptor sights. When this binding occurs, prostate cells start dividing.

Vitamin B 6 protects the prostate against cancer. It also improves zinc absorption and utilization and helps to reduce prolactin levels.

Vitamin E. This fat-soluble antioxidant offers protection against free radical damage in the prostate, protecting it against cancer. When teamed up with lycopene, prostate cancer cell proliferation decreases significantly.

Zinc deficiencies are associated with the growing epidemic of enlarged prostate. A healthy prostate contains 10 times more zinc than any other organ in the body. Research has shown that zinc supplementation helps to alleviate the frequent urge to urinate and shrinks an enlarged prostate. It inhibits prolactin secretion, decreasing levels of the enzyme that converts testosterone to DHT as well as inhibits the specific binding of testosterone to the receptor site.

Soy Isoflavones. The nutritional stars in isoflavones are genistein, daidzein and glycetein, potent phytoestrogens and antioxidants that help regulate hormonal balance. Population studies show that isoflavones can help reduce the risk of prostate cancer. In Southeast Asian countries like China, Indonesia, Japan and Korea, the occurrence and death rate due to prostate cancer is a striking four to 10 times lower than in America. Isofavones not only suppress the growth of cancer cells but also inhibit cell proliferation.

Red Clover contains four active isoflavones: daidzein, genistein, biochanin and formononetin. Research has shown that this powerhouse of a phytoestrogen possesses chemopreventive properties and inhibits the proliferation of cancer cells.

Panax Ginseng. Panax ginseng increases energy and counters the effects of stress. Some researchers have found it to be a supportive herb for male potency.


References

Andro MC, et al. Pygeum africanum extract for treatment of patients with benign prostatic hyperplasia: A review of 25 years of published experience. Curr Ther Res 1995;56:796-817.

Berges RR, et al. Randomized placebo-controlled, double blind clinical trial of beta-sitosteron in patients with benign prostatic hyperplasia. Lancet 1995;345:1529-32.

Fahim Ms, et al. Zinc treatment for reduction of hyperplasia. Fed Proc 1996;35(3):36.

Koch E. et al. Pharmacological effects of sabal and urtica extracts as a basis for a rational medication of benign prostatic hyperplasia. Urologe 1994;334:90-95.

Detoxification: Is Your Inner World a Toxic Jungle?

Millions of People Suffer with Allergies, Arthritis, Asthma, Fatigue, Diabetes, Heart Disease and a Host of Other Debilitating Diseases and Ailments - Can Any of This be Prevented?

Toxic substances are all around us. Most cities are now steep in a plethora of poisons -- industrial solvents, toxins, exhaust fumes and other chemical compounds -- all percolating in our surrounding air, soil and water.

The assault on our body, specifically our liver, doesn't stop there. We then need to contend with a food supply that contains preservatives, pesticides, residues and other agents known to be carcinogenic.

Each year the average American is exposed to fourteen pounds of preservatives, additives, waxes (used to preserve produce), flavorings, colorings, pesticides and herbicide residues!
An unhealthy diet can also burden the liver. Too much alcohol, too much processed foods, artificial sweetener, and trans fatty acid can be toxic substances that spell trouble. That is, if your detoxification system is not clearing toxins from the blood. Recurrent toxic overload can induce acute headaches, PMS, joint pain, fatigue, malaise, digestive symptoms, skin disruptions, recurrent infections, immune deficiency, respiratory distress, decreased vitality, more rapid aging and other long term consequences.

What's a Liver to Do?
Besides the toxins we take into our body every day, our body also generates toxins internally as by-products of metabolism. So, even the most dedicated among us, who eat only unprocessed, organic foods, engage in exercise and maintain a healthy lifestyle, cannot entirely escape environmental and internally produced toxins. While a healthy diet and lifestyle can certainly lessen the toxic load, they by no means eliminate it.

How Do You Get Rid Of These Toxins?
We need to detoxify. Detoxification is the process of neutralizing or transforming substances that would normally be poisonous or harmful, and eliminating them from the body. Without proper detoxification, toxic substances would accumulate within the body and impair our health by interfering with the normal functioning of all our vital organ systems.

When toxins are taken into the body, and are not properly eliminated, they are stored in the cells, particularly in fatty tissue. They can be stored for months and even years. When they are finally released into the bloodstream, the toxins can trigger unwanted symptoms as the body reacts to these poisons, such as tiredness, dizziness, nausea constant headaches, etc. It can also trigger chronic and deadly diseases such as heart disease, diseases of the nervous system, liver, pancreas and other vital organs.

The Liver: The Primary Organ of Detoxification
The liver is an amazing organ, which performs thousands of tasks each day. It's the largest organ in the body, weighing 4 pounds. The liver is so valuable an organ, it is the only organ that can regenerate itself when part of it is removed or damaged. One of its tasks is to clean your blood of toxins that accumulate that would otherwise buildup in your body.

It also helps the body regulate hormone levels. That's because, through its detoxification function, the liver helps to modulate the amount and control the type of estrogen circulating in the body.

Yet, the liver must also be cleaned or these chemicals will accumulate and damage the liver. Liver supporting herbs plus a liver-supporting diet and lifestyle can enhance the liver's ability to break down and eliminate toxic waste products, helping to detoxify the body.


Lifestyle Tips

Manage Your Response to Stress
Too much stress can interfere with the body's cleansing process and actually contribute to toxic buildup.

Move Your Body
Aerobic type exercises help the body to detoxify as it enhances circulation so toxins are more efficiently eliminated from the body.

Stop Smoking
Cigarette smoke creates free radicals and more toxins in the liver.

Sweat Toxins Away
Research shows that any therapies that promote perspiration help to detoxify the body. The skin is the largest organ in the body and is also a route for excretion of waste productions. The more toxins released through the skin, the less work the liver has to do. A sauna or steam bath can help you accomplish this.

Dry Brushing
Dry brushing stimulates the lymphatic system. This system helps to move fluid through the body and carries toxins to the liver for breakdown and excretion.

Eat a Nutritious Diet

• Increase your intake of fruits and vegetables, such as broccoli, Brussels sprouts, and cabbage... and fruits, such as oranges and tangerines. All these help to stimulate detoxification of the liver.
• Decrease your alcohol intake. Too much alcohol can result in inflammation within the liver. As many as a million liver cells can be destroyed by a single alcoholic drink.
• Increase your intake of fiber rich foods, found in fruits, vegetables and whole grains. Fiber rich foods quicken the transit time of waste elimination, absorbing toxins along the way.
• Don't overdo it with animal sources of protein or fat. Too much of either of these nutrients makes the liver work overtime.

Our body needs a certain amount of protein. Poultry, meat fish, eggs and other high quality protein sources provide a critical amino acid, cysteine, which is a precursor to glutathione (an important antioxidant enzyme). Yet, too much protein can place an added burden on the liver.

That's because when you eat more protein than the body needs, once the cells have been filled to their limit, the extra amino acids (the building blocks of protein) are broken down by the liver. Ammonia, a toxic by-product is then released.

The liver metabolizes this toxin into a harmless substance, urea, that is then eliminated from the body. A problem occurs when a persons diet is very high in protein, resulting in a large amount of ammonia being generated, putting an extra load on the liver.

With too much fat, the liver has to work harder to process it. Because the liver is the organ that produces bile, a substance that breaks down fat, the more dietary fat, the more work the liver has to do to produce more bile.

• Eliminate foods that stress the liver. Refined white flour, sugar, and caffeine stress the liver. That's because the breakdown of these products leaves toxic residues that the liver must detoxify, taking it away from its regular job.
• When you select fat, stick to the unsaturated fats. Too much saturated fat found in meat, dairy products, butter, etc. can cause inflammation, which the liver is specifically prone to, due to its exposure to toxins.
• Increase your diet with Omega 3 fatty acids (found in fish oil, cold water fish, flaxseed oil) which has an anti-inflammatory effect on the liver, not to mention, a profound positive effect on your heart.
• Don't eat too late in the evening. Since the liver repairs and restores itself during the night, go light on your dinner, and eat it early. This allows the liver to do its job, rather than trying to metabolize the residues of a heavy meal.
• Up your intake of water to 6-8 glasses a day. Water flushes toxins from the system. How many times have your read this?

Vitamins, Minerals and Herbs
There is a broad spectrum of potent, safe and effective nutrients that have a long history of supporting the liver's detoxification process.

• Milk Thistle Seed extract. This powerful antioxidant scavenges free radicals that can damage liver cells. Silymarin, the active component, protects against toxic chemicals entering the liver, helps to remove any toxins from the liver cells, as well as stimulates the liver to regenerate injured liver cells plus new liver cells. Milk thistle also inhibits the depletion of glutathione, one of the liver's most important antioxidant enzyme that actually attaches itself to toxins and facilitates its excretion from the body.
• Grape Seed extract. This powerful antioxidant is more than fifty times more potent than equivalent amounts of vitamins C and E. It helps to scavenge free radicals produced during the livers detoxification process.
• Methylsulfonylmethane (MSM)... is a form of organic sulfur which is needed by the body for healthy connective tissues and joint function, proper enzyme activity and hormone balance, along with the proper function of the immune system, including the stimulation and growth of healthy skin, hair and nails.
• MSM supports liver detoxification, improving the liver's ability to neutralize toxins and pollutants. Sulfur creates stamina in cruciferous vegetables such as broccoli and cabbage, so they can withstand the cold. It has a marked influence on the liver, promoting bile secretions. It is a powerful toxin repellant, and the skin shows sulfur's action with eruptions of toxic materials.
• Alpha-lipoic acid. This antioxidant improves liver function. It helps to protect an important water soluble antioxidant enzyme, glutathione as well as fat soluble antioxidants, including vitamins C and E and coenzyme Q 10. These antioxidants help to mop up free radicals produced during the liver's detoxification process. Alpha-lipoic acid also participates in the cleanup of toxins and other by-products of fat metabolism.
• Artichoke Leaf extract. This herb helps to stimulate the liver to perform its detoxifying tasks and promote liver regeneration. Double-blind, placebo-controlled clinical studies have demonstrated artichoke extract's ability to increase HDL (the good cholesterol) and prevent oxidation of LDL (the bad cholesterol), a dangerous process that results in build up of plaque in the arteries, contributing to heart disease.
• Dandelion. This well-known nutrient powerhouse is rich in Vitamin A, C, D, various B vitamins, iron, zinc, manganese, and magnesium. Acting as a mild and safe diuretic, it helps to eliminate toxins from the body via the urine. It also increases bile flow from the liver, facilitating the detoxification process.
• Essential Fatty Acids. Since toxins cause an inflammatory response, the liver is prone to inflammatory disease. Omega 3 fatty acids (fish oils from deep sea coldwater fish such as salmon), or flaxseed, help to decrease inflammation.
• PhosphatidylCholine (PC). This nutrient is the basic building block of the membranes of every cell in the body. It helps the liver perform many of its functions. By enabling the liver to convert estradiol, the strongest form of estrogen, to estriol, a more beneficial form of estrogen, it helps alleviate many estrogen-related problems including PMS, uterine fibroids, fibrocystic breast disease, and endometriosis. PC helps to lower plasma homocysteine levels, which, when elevated can increase our risk of heart disease. It helps the body make acetylcholine, one of its most important chemical messengers essential for helping the liver process fats.

When the liver's ability to process fats are impeded, cholesterol and trigylcerides accumulate in the liver, leading to liver disease if left untreated. PC also helps the liver eliminate toxins, accumulated as the result of exposure of chemical agents in air, water, food, the environment and drugs.

• Schizandra Berry extract. This powerful antioxidant benefits the entire body, including the liver. Scientists have discovered that the active ingredient, schizandrin, promotes regeneration of the liver. It helps to lower blood levels of serum glutamic pyruvic transaminase (SGPT), a marker for infective hepatitis and other liver disorders. This herb also aids the production of glucose and stimulates the build up of protein, both processes that are essential to proper liver function.
• Turmeric. The medicinally active compound in turmeric is curcumin, which has been traditionally used in Indian cooking. Curcumin increases bile secretion and the contraction of the gallbladder (the organ that stores bile), thereby facilitating detoxification and potentially lowering cholesterol. It has been shown to increase levels of 2 liver enzymes, gluthathione-S-transferase and UDP glucuronyl transferase, enzymes important for the promotion of liver detoxification.
• N-acetyl cysteine helps to raise glutathione levels, the most abundant antioxidant enzyme that the body produces. Glutathione quickly quenches free radicals that the liver produces in the detoxification process.
• Antioxidants. Vitamin A, C, and E as well as beta-carotene and selenium deactivate free radicals, preventing them from doing any damage.

Don't let your inner world become a toxic jungle. By taking the proper precautions now, you can drastically reduce your chances of being a statistic!

Say good-bye to allergies, arthritis, asthma, fatigue, diabetes, heart disease and a host of other deliberating ailments and diseases.

References

Bao TR et al. Comparison of the pharmacological effects of seven constituents isolated from the fruits of schisandra Acta Pharm Sinica 1979;14:1-7

Brand N Cynara scolymus l- the artichoke Zeitschrift Phytother 1990;11:169-75.

Ferenco P et al. Randomized controlled trial of silymarin treatment in patients with cirrhosis of the liver J Hepatol 1989;9:105-13.

Jung KY et al. Lignans with platelet activating factor antagonist activity from Schisandra chinensis Phytomedicine 1997;4:229-31.

Kaygan V et al. Antioxidant action of thioctic and dihydrolipoic acid Free Rad Biol Med 1990;9S:15.

Kidd P Phosphatidylcholine: a superior protectant against liver damage. Alt Med Rev 1996;1(4):258-274.

Kraft K. Artichoke leaf extract- Recent findings reflecting effects on lipid metabolism, liver and gastrointestinal tracts Phytomedicine 1997;4(4):369-3878.

Lirussi F et al. Cytoprotection in the nineties: Experience with ursodeoxycholic acid and silymarin in chronic liver disease Acta Phys Hungarics 1992;80:1-4.

How To Protect Your Eyes And Improve Your Vision

If only poor, old, Mr. Magoo had taken his vitamins and herbs, he might have been able to see! But, he's not the only one to suffer from vision problems. More than 75% of people over age 65 will suffer from cataracts, macular degeneration, or even blindness in the next year! The escape these problems if they took in the easily obtainable nutrients that protect eye health.

What Causes Eye Degeneration?
There are some surprising things that can damage your eyesight:

Too much sunshine
The sun creates one of the biggest enemies of healthy eyes: 'free radicals'. These dangerous invaders destroy healthy cells in the lens of the eye. There is now clinical proof that too much sun in your eyes can lead to cataracts. The hours between 10a.m. and 3p.m. produce the ultraviolet light which causes the most damage, particularly in the summertime. As the ozone layer continues to be depleted, it is estimated that for every 10% decrease in ozone, there's a 6% increase in cataract development. It's apparent that cataracts will continue to be on the rise, unless you take preventive measures now.

Age-related problems
As we age, we rapidly lose glutathione, one of your body's natural antioxidants (up to 94% over an 84-year life span). Gluthathione helps to protect us against free radical damage from the sun's deadly rays. Without it's protection, the clear lens of your eyes turns cloudy, preventing light from focusing on the retina and resulting in blurred and impaired vision.

Another important mineral that decreases with age is zinc. The concentration of zinc is very high in the retina, and low levels can lead to macular degeneration. And lastly, vitamin C, which is also in high concentration in the lens of the eyes, starts declining with age.

Environmental contaminants
Microwave ovens leak waves, which may cause cataracts. That's why its important never to look directly at a microwave oven when it's on. Air-pollutants also decrease glutathione levels, a valuable antioxidant. So do industrial chemicals.

Unhealthy lifestyle choices
A poor diet with too little zinc, carotenoids, vitamin C and E, too many prescription drugs (such as steroids), too much alcohol, and cigarette smoking, ALL increase free radical damage.

The Most Common Vision Problems

Cataracts
This occurs when the lens of the eye thickens and becomes inflexible, making focusing difficult due to the partial or complete clouding of the clear lens of the eyes. Here's a way to look at it; when you fry an egg, the clear protein surrounding the yolk oxidizes as it's exposed to heat, and turns solid white. This is the same thing that happens in cataracts. Free radicals attacking your eyes commit this oxidative damage, so the normal transparent lens develops the opacity known as cataracts.

Macular degeneration (MD)
This is the leading cause of irreversible blindness among Americans over 65! The macula is a portion of the retina in the back of the eye. MD occurs when macular cells in the center of the retina become damaged. This is caused in part, by oxidative damage. The retina is particularly susceptible to such damage, because it is exposed to more oxygen than any other organ in the body, except for your skin. Furthermore, the retina contains a high concentration of lipids, easily damaged by oxygen.

Glaucoma
Glaucoma is characterized by loss of peripheral vision, which is accompanied by an increased pressure of the fluid within the eyeball. There are two million known cases of glaucoma in the United States, making it a leading cause of vision loss and potential blindness.

Retinopathy
This is a serious visual disorder characterized by hemorrhage of the retinal blood vessels. It is usually associated with either hypertension or diabetes, and is a major cause of blindness among diabetics.


Lifestyle Tips For Healthy Eyes

Stay active
Exercise helps to increase blood circulation to all parts of your body, including the macula.

Stop smoking
Smoking decreases circulation and increases the number of dangerous free radicals.
Enrich your diet with lots of fruits and vegetables
They are packed with antioxidants, including vitamins A, C, beta-carotene and other carotenoids, including lutein and zeaxanthin.

Increase your intake of nuts, seeds and cold-pressed fats
They are rich in Vitamin E, a valuable antioxidant that protects against the oxidative damage done by free radicals.

Limit your intake of the bad fats
Saturated fat, hydrogenated fat, and trans-fatty acids cause a significant increase in the production of free radicals.


Vitamins, Minerals, and Herbs To Protect And Strengthen Your Eyesight

Bilberry Extract
Anthocyanosides, the active bioflavonoids in bilberry, act as antioxidants in the retina of the eye, protecting against macular degeneration. Bilberry also protects against night blindness, by generating the production of the eye protein, rhodopsin. This protein improves visual acuity, strengthens eye capillaries, and reduces hemorrhaging in the retina, which is frequently seen in diabetic retinopathy.

Citrus bioflavonoids
This family of bioflavonoids is derived mainly from citrus fruits. They help to strengthen capillary walls plus enhance circulation in the eye.

Gingko biloba.
This herb supports healthy vision by improving circulation in the eye. This helps to reduce the risk of macular degeneration.>

Grape skin extract
Grape skin extract is a flavonoid with antioxidant capability. It is a powerful free radical scavenger, protecting the retina from the oxidative damage caused by sunlight.

Alpha-Lipoic Acid
This all-purpose antioxidant increases glutathione levels, protecting against free radical damage of the lens, and the formation of cataracts.

Lutein
This carotenoid, a rich antioxidant, concentrates in the part of the retina where macular degeneration strikes. As a result, it helps to protect the retina from damage caused by sunlight. It also wards off oxidation of lipids in the eyes.

Zeaxanthin
Zeaxanthin, an antioxidant in the carotenoid family, like lutein, is found in concentrated amounts in the retina. This nutrient helps to filter out the most damaging portion of the ultra violet spectrum: blue rays.

Riboflavin
This B vitamin boosts glutathione levels, protecting against cataracts.

Mixed carotenoids
There are roughly 600 naturally-occurring carotenoids. While you are probably familiar with beta-carotene, ingesting only one carotenoid does not offer adequate protection. That's because carotenoids are a major constituent of the retina. Their concentration in the retina protects against free radical damage due to the presence of light and oxygen, helping to ward off macular degeneration.

Resveratrol
This naturally occurring antioxidant helps to shield the eye from free radical damage.

Selenium
This antioxidant also helps to protect against free radical damage.

Vitamin A
This antioxidant is undisputed in its crucial role in maintaining good vision as well as protecting against night blindness and macular degeneration.

Vitamin C
The lens of the eye normally contains high concentrations of vitamin C, a well-known antioxidant nutrient. Since vitamin C concentration decreases as you age, getting more vitamin C helps to replenish eye stores of this vitamin, preventing cataracts from forming.

Vitamin E
A known quencher of damaging free radicals that oxidation unleashes, this antioxidant prevents cataracts.

Zinc
The concentration of zinc is higher in the retina than any other organ. Since zinc decreases with age, supplementation is important. This mineral maintains the activity of catalase, an antioxidant enzyme, found in the retina. Reduced levels can lead to macular degeneration. Zinc also helps your eyes adapt to the dark plus protects against cataracts.


"Eye opening- news reports show the value of taking the right nutritional supplements to prevent vision loss and protect your eyes"


References:

Age-related Macular Degeneration Study Group. Multicenter ophthalmic and nutritional age-related macular degeneration study. Part 2:antioxidant intervention and conclusion. J Am Optom Assoc. 1996;67:30-49.

Blondin J et al. Prevention of eye lens protein damage by dietary vitamin C. Abstract. Fed Proc 1986;45:478,1986.

Filina AA, et al. Lipoic acid as a means of metabolic therapy of open-angle glaucoma. Vestn Oftalmol 1995;111:6-8.

Goldberg J et al. Factors associated with age-related macular degenration. Am J Epidemiol 1998;128:700-710.

Hankinson Se et al. Nutrient intake and cataract extraction in women: a prospective Study. Br Med J 1992; 305:335-39.

Jaques PF et al. Epidemiological evidence of a role for the antioxidant vitamins and carotenoids in cataract prevention. Am J Clin Nutr 1991;53:352S-55S. 5.

Jaques PF et al. Long-term vitamin supplement use and prevalence of early age-related lens opacities. J Am Clin Nutr 1997;66:911-16.

Jaques PF et al. Vitamin intake and senile cataract. Abstract. J Am Coll Nutr 1987;6(5):435.

Mares-Perlman J et al. Serum antioxidants and age-related macular degeneration in a population- based case-control study. Arch Ophthalmol. 1995;113:1518-23.

Salvayre R et al. Comparison of the scavenger effect of bilberry anthocyanosides with various flavonoids. Proceed Intl Bioflavonoids Symposium, Munich 1981;437-42.

Seddon JM et al. Dietary carotenoids, Vitamins A, C, and E and advanced age-related macular degeneration. JAMA 1994;272:1413-20.

How Do You Know if You Have a Healthy Heart?

The 3 Critical Factors You Need to Know

The role total cholesterol plays in heart disease has come into question. For decades, the research stated that clogged arteries are caused by high cholesterol. However, now we know it is not as simplistic as that.

Now there's other important players' high-sensitivity C reactive protein (CRP), homocysteine and your HDL/LDL profile.

The CRP Factor
CRP measures inflammation within the body, which is a valuable predictor of heart disease. One recent research study proved this. In a three-year study of more than 28,000 healthy postmenopausal women, 122 of the women had a heart attack, stroke, angioplasty or coronary bypass.

When comparing blood samples from these women to 244 similar women who had no heart problems, those who started out with the highest CRP levels were four times more likely to have heart disease than those with the lowest blood level. That was even true for women with undesirable LDL ('bad' cholesterol) under 130 mg/dl.

How does CRP differ from cholesterol? While cholesterol tells us about a person's propensity to develop plaque, it doesn't tell us which plaque is likely to rupture due to inflammation. Plaque that ruptures can lead to stroke and heart attack, and whether a plaque ruptures depends on inflammation. Unlike cholesterol, CRP provides us with this valuable information.

The Homocysteine Factor
Elevated level of homocysteine (a metabolite of the amino acid methionine) has recently been identified as a risk factor in heart disease. That's because homocysteine can attach to LDL cholesterol, making it stick to the artery wall, leading to thickening and narrowing of the arteries.

Among the 15,000 doctors participating in the Physicians' Health Study, those with an elevated homocysteine level had a heart attack rate three times as high as those with lower levels over a period of just 5 years.

What causes an elevated homocysteine level? One factor is a deficiency in vitamins B 6, 12 and folic acid. That's because the enzymes that process homocysteine require these B vitamins.

The Cholesterol Family
Most health expert's report a total cholesterol level below 200 mg/dl is recommended. Yet, this alone does not provide us with enough information. More importantly, the ratio between high-density lipoprotein (good cholesterol) and low-density lipoprotein (bad cholesterol) needs to be reviewed. A ratio of 4:1 or better will improve your chances of lifelong heart health.


How Can You Promote Heart Health

To Get Started

• Talk to your physician about a blood work-up, including CRP, homocysteine, total cholesterol, which includes both LDL and HDL numbers.

Clean Up Your Diet

• Cut the fat -- try not to use fat as a flavoring agent. Instead of butter, use lemon juice and herbs to season vegetables. Extra virgin Olive Oil is always a great choice.
• Reduce your meat consumption -- if you're concerned about getting your protein, try experimenting with different soy & tofu products.
• Add more phyto-nutrient-rich plant foods such as broccoli, spinach, cauliflower, etc.
• Increase your consumption of heart-healthy fish, such as salmon and tuna.
• Choose leaner meats such as the loin, sirloin and round. Cut any visible fat off the meat, and it's a good idea to remove the skin from poultry.
• Up your fiber intake by increasing fresh fruits, vegetables and whole grains.
• Get enough essential fatty acids (e.g.: flaxseed oil, fish oils, etc)

Maintain a Reasonable Body Weight
Believe it or not - if you are presently overweight, even a modest weight loss can significantly reduce your risk for heart disease, as well as other degenerative diseases.

So keep your body moving - walking, running, swimming, or even bike riding are great ways to keep your heart healthy, and keep off those extra pounds


Supplements That Can Help

• MSM (methylsufonylmethane) - which is a naturally occurring sulfur compound, is the one nutrient that is most likely to lower CRP, the blood marker for inflammation.
• Antioxidants -- to keep your 'bad' cholesterol from being oxidized, which increases the incidence of heart disease. Include antioxidants as Vitamin C, E, Grape seed extract, Resveratrol, Alpha-lipoic acid, Beta-carotene and Selenium.
• CoQ10 -- besides being an antioxidant, CoQ10 is a powerful heart energizer that promotes healthy blood pressure, improves valve function, lowers cholesterol levels, and boosts energy output of your heart. The result? It keeps your heart pumping efficiently. Plus, it hastens recovery after surgery.
• Liver Enhancing Nutrients -- such as Milk thistle, Schizandra, Artichoke, Dandelion, and PhosphatidylCholine. You need a healthy liver to properly process cholesterol.
• Vitamin B6, B12 and folic acid -- to maintain healthy homocysteine levels. Elevated homocysteine levels promote atherosclerosis by directly damaging the artery and by reducing the integrity of the vessel wall. Elevated homocysteine levels are an independent risk factor for heart attack, stroke and vascular disease.
• Vitamin B6 also provides additional cardio-protecting properties. In addition to helping to lower homocysteine levels, it also helps to inhibit platelet aggregation and lowers blood pressure.
• Red Yeast Rice Extract --this traditional Chinese herb, also known as Monascus purpureus rice, helps to lower blood cholesterol levels in two ways. It contains monacolins, which are potent inhibitor of HMGCoA reductase, the enzyme responsible for synthesis of cholesterol in the liver. Red yeast rice also contains unsaturated fatty acids, which have been shown to reduce serum lipids
• Niacin (as Inositol Hexaniacinate) -- this form of niacin helps to lower blood cholesterol without causing any of the usual niacin toxicity reported in scientific research including uncomfortable flushing, headaches and stomachache. It exerts a multi-factorial effect: it helps to lower LDL cholesterol while raising HDL cholesterol, as well as helps to decrease triglycerides and fibrinogen levels (fibrins are a clot forming protein).
• Garlic -- this valuable herb has a profound effect on our circulatory system. It may lower cholesterol and triglyceride levels in the blood, inhibit platelet aggregation (stickiness), and increase fibrinolyisis, which results in slowing of blood coagulation. Garlic has been found to be mildly antihypertensive and provides noticeable antioxidant activity.

By making these simple changes,
You will have a straight path to heart health