HIGH HEELS RAISE RISK OF OSTEOARTHRITIS AND JOINT DEGENERATION: A study has found that knees and heels may be at greater risk from high heels – stilettos, wedges, pumps and kitten heels – and those who regularly wear these shoes for prolonged periods exhibit a greater risk of developing joint degeneration and osteoarthritis. (Osteoarthritis is a type of arthritis caused by the breakdown and eventual loss of the cartilage of one or more joints.) The higher the heel, the greater the risk, the researchers found. As the heels got higher, they also saw an increase in the compression on the medial, or inside, of the knee. Heels higher than two inches especially alter body posture by changing joint positions at the ankle, knee, hip and trunk, which can also create strain on the lower back. High heels also showed a negative effect on posture. The greatest impact was on the ankle. The main researcher suggests moderation instead of abstinence. The study was presented at the annual meeting of the American Society of Biomechanics (ASB), which ran from August 18 to 21, in Providence. However, it has not yet been submitted to a professional journal and details are not yet available.

CHILI PEPPERS REDUCE BLOOD PRESSURE: A study has found that while chili peppers may set your mouth on fire, they can also cause blood vessels to relax and widen in the long run, which effectively lowers blood pressure. Previous research on chili peppers has involved short term studies, which have shown mixed results. But this study on rats was long-term and showed a definite reduction in hypertension, or high blood pressure. The active compound is capsaicin, one of the most abundant components of chili peppers. It appears chronically to activate a substance that increases production of nitric oxide, which protects blood vessels from inflammation and dysfunction. Further research is needed to confirm the effect in humans and the number of peppers needed long-term to lower blood pressure. But what if you can’t tolerate spicy foods? An easily-tolerated, mild Japanese pepper contains capsinoids, compounds similar to spicy capsaicin and which limited studies show have a similar effect. The study was published in the August 4, 2010 issue of the journal, Cell Metabolism. It is online at http://bit.ly/cO8vkp but accessible only to subscribers to the journal or those who pay the access fee.

INCREASED WHOLE-GRAIN INTAKE LOWERS CARDIOVASCULAR RISK: It has long been thought that daily consumption of whole-grain foods such as bread could have a positive effect on the risk of cardiovascular disease but until now, no “comprehensive randomized and controlled intervention trial” – a more scientific and conclusive study – had been undertaken. Finally, results of a new study of this type confirm that daily intake of three portions of whole-grain foods significantly reduce the risk of cardiovascular disease, at least in middle-aged people, and chiefly through the mechanism of lowering systolic blood pressure (the upper number in your blood pressure reading). In fact, the study pegged the reduction in the risk of developing coronary artery disease at 15 percent and the risk reduction for stroke at 25 percent. After just four weeks on this diet, participants also showed improvements in other risk factors such as insulin sensitivity, cholesterol and internal inflammation. The effect was similar for both those getting three servings of whole wheat and for those getting the same servings of whole wheat and oats. The study was released by the American Journal of Clinical Nutrition. Details are available now online at http://bit.ly/9Ztt9u but only with journal subscription or the payment of an article access fee.

DID YOU KNOW…?
A sunscreen with an SPF, or sun protection factor, of 30 does not offer twice the protection from UVB rays of the sun as a sunscreen with an SPF of 15. In fact, a sunscreen with an SPF of 15 offers a 93 percent protection from UVB, while a sunscreen with an SPF of 30 offers only a slightly better 97 percent protection from UVB. Double the SPF does not offer twice the protection and does not mean you can stay out in the sun twice as long. Because some ultraviolet light may still get through sunscreens, they should not be used as a way of prolonging sun exposure. For comparison, a white tee shirt has an SPF of only 3.

NATURAL INTERVENTIONS CAN HEAD OFF DEMENTIA: A new study has determined the individual percentages by which a variety of lifestyle changes can reduce the risk of dementia and suggests that these interventions – in the absence of a new treatment for the mind-robbing disease – are likely to have the greatest impact on reducing dementia levels in the future. The study assessed previously identified risk factors such as depression, diet, alcohol consumption, educational level and vascular factors, which include heart disease, stroke, high blood pressure, obesity, diabetes, and high cholesterol. Results found that three changes together – eliminating depression and diabetes and increasing fruit and vegetable consumption – reduced dementia risk by a full 21 percent. Depression alone accounted for a 10 percent risk. Higher education was linked to an 18 percent lower risk. To illustrate the extent of these factors, the genetic tendency towards dementia accounts for seven percent of cases. The study was released August 5, 2010 and will be published in the British Medical Journal. But the journal already has made the full-text version of this important study available to the public, online at http://bit.ly/c3p7KL without the usual requirement of a journal subscription or access fee.

VITAMIN D DEFICIENCY LINKED TO LUNG DISEASE AND REDUCED LUNG FUNCTION: An early-release study has found a strong correlation between vitamin D deficiency, reduced lung function and interstitial lung diseases (ILD). (Some diseases obstruct the lungs’ airways and are called “obstructive lung diseases”; others affect the tissue and space around the lung air sacs and are called “interstitial lung diseases,” or ILD. The latter are often characterized by excess connective tissue or scarring, known itself as connective tissue disease, or CTD.) Vitamin D deficiency was found in 38 percent of the 118 study subjects and vitamin D insufficiency was found in 59 percent. But vitamin D deficiency and insufficiency was strongly associated with ILD generally and CTD specifically, as well as with reduced lung function. The researchers suggested that an insufficient supply of vitamin D may play a role in the development of CTD lung disease. (In addition to being a vitamin, vitamin D is a known steroid hormone, affecting the immune system, bone health and lung tissue.) This study was released August 5, 2010 but won’t be published until a future issue of the journal, Chest. It is available now online at http://bit.ly/crkDn0 to subscribers to the journal or those willing to pay a one-time access fee.

VITAMIN D MAY HELP FIGHT COLDS AND FLU: Vitamin D supplementation may increase the odds of surviving a winter without taking any days off sick. In the small study, 51 percent of those given 400 international units (IU) of vitamin D daily between October and March – when vitamin D levels drop and flu and cold infections rise – remained “healthy” compared to 36 percent of those given a placebo. Results were not conclusive because both groups were equally likely to report flu-like symptoms during the period. (Previous studies showed a reduction in flu and cold infections but also produced conflicting results.) The study team called for larger studies to ascertain the benefit of vitamin D in warding off infections and to determine appropriate dosages. Experts often suggest people need more vitamin D than health officials recommend, which may require supplements for those not getting enough vitamin D from food sources, which include milk, cereal and some fatty fish such as salmon. This study is published in the September 1, 2010 issue of the Journal of Infectious Diseases. It is available online now at http://bit.ly/b4ZEhE to journal subscribers or those who pay the access fee.

CALORIE RESTRICTION CAN CUT HIGH BLOOD PRESSURE: A study has concluded that a substantially calorie restricted, or CR, diet may serve as an effective non-pharmacological treatment for hypertension, or high blood pressure, even in a short-term program. (CR is a dietary regimen that restricts calorie intake substantially below normal levels, while still maintaining normal nutrient levels; it has been shown over many decades to increase median and maximum lifespan in a wide variety of species.) The study also suggested that even a short-term CR diet may help prevent cardiac hypertrophy, which is a thickening of the heart muscle that decreases the size of the chambers of the heart. In just five weeks, a CR diet reduced the systolic blood pressure – the upper number of a blood pressure reading – and reduced ventricular wall thickness. Additionally, this short period of calorie restriction dilated artery walls and improved various other circulatory factors. This study was released August 9, 2010 but will not be published until a future print issue of the journal, Hypertension. It is available online in the meantime at http://bit.ly/9szxLy for journal subscribers or those who pay the article access fee.

POSSIBLE END FOR ANTIBIOTICS: New research concludes a rapidly emerging gene – found in a large and growing number of bacterial samples – makes bacteria immune to all drugs. Bacteria that acquire and reproduce this gene could spread so quickly that they could make all antibiotics redundant and signal the end of modern antibiotics. The gene, known as New Delhi metallo-beta-lactamase (NDM-1), was first found in pneumonia and E. coli bacteria taken from a single Swedish patient in 2009. But NDM-1 was found in 73 samples of Enterobacteriaceae (bacteria) taken from patients in India, Pakistan and Bangladesh, as well as 37 from the UK, who had traveled to these countries for elective surgery. Importantly, the NDM-1 gene was found on plasmids, DNA structures that can be easily copied and transferred between evolving bacteria, suggesting, wrote the researchers, “an alarming potential to spread and diversify among bacterial populations.” Worse, the infections were community acquired, meaning they exist in the general environment. No drugs, including those in development, are effective against NDM-1. This study was released August 11, 2010 and will be published in the September 2010 print issue of The Lancet Infectious Diseases. Meantime, the full-text version of the study can be accessed online at http://bit.ly/bEGfvg by journal subscribers or to those who register on the site; registration is free.

DID YOU KNOW…?
Fish may be known for health benefits but it’s easy to turn those benefits in a health risk. Frying or sautéing can add excess calories, saturated fat and dangerous levels of free radicals, requiring more antioxidants to mop them up and raising the risk of heart disease, obesity and some cancers. Also, any uncooked seafood carries the risk of coliform bacteria, toxoplasmosis and salmonella. Pregnant women who eat high levels of fish containing significant levels of mercury can cause developmental delays and brain damage in their newborns: especially high in mercury are shark, swordfish, king mackerel and tilefish. Canned light tuna (as opposed to other tuna), shrimp, salmon, pollock and catfish generally have a lower amount of mercury but still should be eaten only in moderation. Baking, broiling, grilling and poaching are the healthiest ways to cook fish. Like any food, fish should be eaten in moderation. Two servings are equal to about seven ounces; eating over 14 ounces may cancel out the substantial health benefits of consuming fish.

ADEQUATE ZINC LEVELS CUT PNEUMONIA RISK IN HALF: A study of 600 nursing facility residents has found that those with adequate zinc levels were about fifty percent less likely to develop pneumonia than those with low body concentrations of zinc. Also, those with sufficient levels of zinc received fewer prescriptions for antibiotics, had shorter durations of pneumonia and had lower mortality rates. The researchers suggested that zinc supplementation for zinc-deficient elderly persons may result in a lower incidence of pneumonia and that further study is required to determine whether zinc supplements may be an effective and low-cost intervention to reduce pneumonia deaths among vulnerable populations who already have low zinc intakes. (An earlier analysis of the same data had shown that those who consumed 200 international units (IU) of vitamin E were less likely to get upper respiratory infections, such as colds.) The study was released August 10, 2010 and will be published in a future issue of the American Journal of Clinical Nutrition. In the meantime, it can be read online at http://bit.ly/9FaV0K by subscribers to the journal or those who pay the article access fee.

SUGAR-SWEETENED BEVERAGES LINKED TO RISKS OF DIABETES AND CARDIOVASCULAR DISEASE: A new study suggests that sugar-sweetened drinks may play a role in cardiometabolic risk. (Cardiometabolic risk is a constellation of health factors that may raise the risk of diabetes 2 and cardiovascular disease.) Researchers examined the relation between cardiometabolic risk factors and low-fat milk, whole-fat milk, fruit juice and sugar sweetened beverages. Whole milk consumption was associated with a reduced risk of high triglycerides. But sugar-sweetened drinks were linked to high triglycerides; high LDL or “bad” cholesterol; high blood pressure; and high waist circumference – all risk factors for diabetes and cardiovascular disease. While the study did not prove a cause-and-effect relation, the study team did suggest that recommendations to limit the consumption of sugar-sweetened drinks may help reduce these risk factors. This study was released August 11, 2010 but will not be published in print until a future issue of the American Journal of Clinical Nutrition. It is available online now to journal subscribers and those who pay an article access fee, at http://bit.ly/aUOxQJ.

TYLENOL LINKED TO ASTHMA IN ADOLESCENTS: A new study has found a dose-related association between current acetaminophen use by adolescents and their experiences with symptoms of asthma. Although researchers said that “it is not possible” to prove this is a cause and effect link, the study was quite large, involving 360,000 adolescents of 13 to 14 years of age in 50 countries. The subjects were surveyed about their use within the last year, of acetaminophen as well as their symptoms of asthma. Those who used the drug at least once a year showed a 40 percent greater risk of asthma; and those who used acetaminophen at least once a month had a 150 percent higher risk of asthmatic symptoms. Rhinoconjunctivitis – an inflammation of the covering of the white of the eye, combined with a stuffy nose – and eczema were also associated with recent use of the drug. The study team suggested that “controlled trials are now urgently required to investigate this relationship further.” This study was released August 13, 2010 but will not be published until a future issue of the American Journal of Respiratory and Critical Care Medicine.

DID YOU KNOW…? The most prevalent disease in children is tooth decay. It is about five times more common than childhood asthma. What an expectant mother eats affects tooth development in the fetus. Deficiencies in calcium, vitamin D, vitamin A, protein and even calories, during the 14-week to four-month period of pregnancy, can cause oral defects. Children with dental problems are more likely to avoid nutritious foods that require chewing, such as fruits and vegetables. Some data also suggest a deficiency of vitamins B6 or B12 could increase the risk of cleft lip and cleft palate formation.

ADVERSITY IN CHILDHOOD CAN WEAKEN ELDERLY IMMUNE SYSTEMS AND SHORTEN LIFE: A study has found that the pain people suffer in childhood, such as abuse or other adversities, can lead to weakened immune systems much later in life and for some more serious cases, can shorten lifespan by seven to fifteen years. The research on 132 healthy adults, averaging 70 years of age, looked at childhood adversities such as the loss of a parent, serious marital problems between parents, or mental illness or alcoholism within the family. It also assessed the length of telomeres – shortened telomeres are often seen as an indicator of biological aging – and the level of inflammatory indicators, with higher levels linked to various health problems such as cardiovascular disease, arthritis, type 2 diabetes, osteoporosis, cancers and Alzheimer’s disease. Abuse had a greater effect than adversities but generally, those who had suffered significantly during childhood had shorter telomeres and higher inflammatory levels. Those who experienced several kinds of hardship as kids had the shortest telomeres, suggesting a shortened life expectancy. The study was presented August 14, 2010, at the annual meeting of the American Psychological Association in San Diego. It has not yet been published.

PAINT STRONGLY LINKED WITH BLADDER CANCER: Working as a painter is strongly associated with a 30 percent increased risk of bladder cancer, according to a new study. Grouped into the general profession of painting were plasterers, glaziers, wallpaper hangers, artists and decorators. A key risk factor for bladder cancer is smoking – a fact of which few people are aware, according to another study in 2008 – and painters are exposed to some of the same chemicals found in cigarette smoke (including aromatic amines). The researchers were able to separate the impact of the occupational exposure from the effect of smoking. The risk increased with the length of time spent as a painter, which further strengthened the link – separate from smoking – between this occupation and bladder cancer. There was also a small amount of evidence that female painters were at an even greater risk. (Bladder cancer is the ninth most common cancer with more than 330,000 new cases and 130,000 fatalities each year, worldwide.) This study was published in the August, 2010 issue of the journal Occupational and Environmental Medicine and is available online at http://bit.ly/ahKhU3 with subscription or payment of a fee.

OBESITY RATES DECLINE AMONG SOME ADOLESCENT GROUPS: A new study concludes that obesity has declined among most groups of adolescents, although the disparities have worsened among other groups. Obesity rates for white and Asian boys and girls peaked in 2005 and declined over the next three years, with 2008 obesity rates coming in at 12 and 13 percent for white and Asian youths, respectively. Although obesity rates among male and female Hispanics also peaked in 2005, the 2008 rates were still at 26 percent. However, obesity rates have not peaked and continued to climb for two groups: black and American Indian adolescent females; the percentages of these girls who are obese are 22 and 23 percent, respectively. When it comes to the most obese, those with BMI at the 99th percentile, only white boys and Asian boys and girls showed any signs of decline after 2005; these most obese all other groups peaked in 2005 and remained at a plateau through 2008. The researchers suggest that tailored intervention programs should be targeted specifically at the at-risk groups. This study was released August 16, and is being published in the September 2010 issue of the journal, Pediatrics.

WOMEN WHO DRINK BEER AT HIGHER RISK OF PSORIASIS: A study has found that women who consume 2.3 or more alcoholic drinks per week have a 72 percent higher risk of psoriasis. On closer analysis, it was found that, among the various types of alcoholic beverages, only beer raised the risk of psoriasis. In fact, women who consume five or more beers per week had a 2.3 times greater risk of psoriasis than women who did not drink. Light beer, red wine, white wine and liquor were not associated with psoriasis risk. (Psoriasis is an immune-related skin condition that might be worsened by alcohol consumption.) The researchers suggest that a non-alcoholic component in beer, one not found in wine or liquor, may play a role in the development of psoriasis. Beer is one of few non-distilled alcoholic beverages that use starch, usually barley, as a source of fermentation. Barley and other starches contain gluten, to which some psoriasis patients show sensitivity. Light beer, not linked to higher risk, contains a lower level of starch. This study was released August 16 but will not be published until the December, 2010 issue of the Archives of Dermatology. Meanwhile, it is available online, without charge, at http://bit.ly/cc3FGf.CHOCOLATE MAY LOWER HEART FAILURE RISK IN WOMEN: A nine-year study of 30,000 middle-aged and older Swedish women links moderate consumption of chocolate with a reduced risk of heart failure. (Heart failure is the inability of the heart to supply sufficient blood flow to meet the body’s needs and occurs in about one percent of Americans over 65.) One to three servings of chocolate per month was found to lower risk by 26 percent compared to women who did not eat chocolate. Similarly, the risk of heart failure was 32 percent lower among women consuming one to two servings a week. However, the risk for heart failure increased by 23 percent among those consuming one or more servings of chocolate daily; this may be due to high-calorie chocolate replacing more nutritious foods. (Previous studies have linked chocolate to reduced risk of high blood pressure or cardiovascular disease, possibly due to cocoa’s flavonoids.) The researchers point out that these results apply only to the dark chocolate with a 30 percent cocoa content commonly consumed in Sweden; most of the dark chocolate consumed in the U.S. has a15 percent cocoa content. Released August 16, 2010, the full text of this study will not be available until it is published in a future issue of the journal, Circulation: Heart Failure.

DID YOU KNOW…?
That cold you picked up in hot, muggy weather is not that unusual. Despite common belief, colds are not caused by cold weather, exercise, diet, enlarged tonsils or adenoids, or by getting wet, chilled or overheated. Research suggests, however, that susceptibility to the viruses that cause the common cold may increase as a result of psychological stress, allergic disorders affecting the nose and throat and even menstrual cycles. Above all, being in close contact with crowds while not washing your hands regularly raises the risk of viruses entering your body at these susceptible times.

CHINESE HERBAL FORMULA EASES SIDE EFFECTS OF CHEMOTHERAPY: A study has found that a Chinese herbal formula lessens the negative effects of chemotherapy as well as strengthening the effectiveness of the chemo treatment itself. In fact, the formula seemed to work by reducing inflammation and by increasing the creation of new intestinal cells. No drugs are known to provide such an anti-side-effect impact. The Chinese formula used in the experiment consisted of four herbs – collectively called PHY906 – and was based on an herbal recipe called Huang Qin Tang, historically used to treat nausea, vomiting and diarrhea. This formulation was described over 1,800 years ago. Although the study was performed on mice, the patients experienced less weight loss and greater anti-tumor activity when the formula was added to chemo treatment. Researchers suggested it may be the perfect marriage of both Eastern and Western approaches to cancer treatment; but challenges exist before the Chinese herbal blend can be tested on humans. This study was released on August 18, 2010 by the journal, Science Translational Medicine. It is available online at http://bit.ly/9dk76B to subscribers and those who pay the study access fee.

SPECIFIC VEGETABLES MAY REDUCE DIABETES RISK: An analysis of numerous past studies has found a tentative link between a higher intake of certain vegetables and a lower risk of developing diabetes type 2. The analysis did not find a lower risk with an equally higher intake of fruits and vegetables overall. From past studies, the pattern emerged that those who consumed an average of about one-and-a-half additional servings from a specific vegetable group – cabbage, spinach, cauliflower and broccoli – showed a 14 percent lower chance of getting diabetes. Although the name may not apply, the authors described these vegetables as “green leafy vegetables,” and noted that one-and-a-half extra daily servings of other vegetables did not show the same effect. The researchers cautioned that further study must be done to assess this limited research; that this positive effect derived from whole foods and not antioxidant supplements; and that the study neither proves these vegetables prevent diabetes nor that other vegetables do not. It is too early to recommend to the public that more of these foods be eaten. The authors noted that beta-carotene, polyphenols and vitamin C may all play a factor. The study may mean that dietary advice can be more beneficial than drugs. The study was released August 19, 2010 and will be published in a future issue of the British Medical Journal. It is, however, available to read online now in its full-text format, without subscription or fee, at http://bit.ly/d2J87P.

DID YOU KNOW…?
Daily doses of fish oil containing omega-3 fats can, when combined with exercise, act as an aid to weight loss. People who took fish oil during the 3-month exercise program lost an average 4.5 pounds. But the exercise group that took sunflower oil – which does not contain omega-3 oil – did not lose any weight despite exercising. This study was presented July 31, 2006 in Cairns, Australia at the Congress of the International Society for the Study of Fatty Acids and Lipids.

CIGARETTE SMOKE RISKY AT LOWEST-POSSIBLE DETECTABLE LEVELS: A study has ascertained that even the smallest amount of second-hand smoke, let alone a habit of only “few cigarettes a week,” can put people at risk for future lung disease, such as lung cancer and chronic obstructive pulmonary disease (COPD). Many past studies have found that second-hand smoke is a health risk but this is the first study to conclude that cigarette smoke – even at the very lowest levels of detection – directly affects the functioning of genes within the cells lining the airways. (Some genes are very sensitive to tobacco smoke and changes within them are the first indication of “biological disease” of the lungs.) Researchers divided people into three groups: nonsmokers, smokers and low-exposure smokers. They then scanned the entire genome of each participant to see what genes were activated or deactivated in airway cells. The study found that there was no detectable level of nicotine or cotinine that was so low that it did not correlate to genetic abnormalities. The author suggested that any degree of public smoking can cause future lung disease; and that this supports public smoking bans. This study was released August 21, 2010 but will not be published until a future issue of the American Journal of Respiratory and Critical Care Medicine.

ELECTRIFYING POTATOES BOOSTS THEIR ANTIOXIDANT LEVELS: A study has found that two simple methods of “stressing” potatoes increase the antioxidant levels of these vegetables substantially. The methods included immersing potatoes in salt water and adding a small electrical charge between 10 and 30 seconds; and immersing potatoes in water and subjecting them to ultrasound for 5 or 10 minutes. The study team then measured antioxidant activity and the phenolic content and concluded that the stresses increased the amount of these compounds. The 5 minutes of ultrasound, for instance, increased polyphenol levels by 1.2 times and other antioxidants by about 1.6 times. This study indicates that ultrasound or electric treatments can be useful for enriching antioxidant activity of potatoes. (Antioxidants found in fruits and vegetables are considered to be of nutritional importance in the prevention of chronic diseases, such as cardiovascular disease, various cancers, diabetes and neurological diseases.) The study was presented August 22, 2010 at the 240th national meeting of the American Chemical Society (ACS) in Boston. It is not available online at this time.

BERRIES CAN ACTIVATE ‘CLEANUP’ MECHANISM IN BRAIN: A study released today concludes consumption of berries, and possibly walnuts, triggers a natural brain mechanism that cleans up and recycles toxic proteins, which are linked to age-related memory loss and dementia. Other studies found that antioxidant-rich foods have anti-aging effects on the brain but this study pinpoints a completely different way that berries stave off the mental effects of aging. In a process called autophagy, “cleanup” brain cells known as microglia, sweep away the debris resulting from inflammation and oxidative damage, debris that can cause memory loss and mental decline. But with age, a protein appears to shut down the autophagy process: the microglia either become less active, allowing harmful debris to accumulate; or become overactive, damaging healthy brain cells. The study team found that berries inhibit the action of this protein, allowing housekeeper brain cells to return to their normal, balanced duties. (This team’s previous research showed berry consumption reversed memory, learning and nerve function.) The study author recommended foods high in polyphenolics, especially as we age. Berries and walnuts are rich in polyphenolics but so are many other fruits and vegetables, especially those with deep red, orange or blue colors. This study was presented in Boston on August 23, 2010 at the 240th annual meeting of the American Chemical Society. It has not yet been published.

DID YOU KNOW…?
Scientists have developed a seven-question assessment tool that, without medical testing, provides a fairly accurate prediction of your risk of already having diabetes type 2. Although a finding of diabetes must later be verified by your health practitioner, an earlier diagnosis of diabetes can lead to more effective treatment. The questions cover ethnicity, sex, family history of diabetes, waist size, body mass index and any history or treatment for high blood pressure. Called the Diabetes Risk score, the test was designed by a team at the University of Leicester in the UK and is available online to the public at http://bit.ly/cB4IUD.

CRANBERRY JUICE’S INFECTION-FIGHTING MECHANISM DISCOVERED: Cranberry juice has been linked to fewer urinary tract infections (UTI) but many see it as a folk remedy. To confirm this infection-fighting association, scientists needed clear insight into possible mechanisms by which cranberry juice works. Now, a study has provided evidence of this mechanism. Researchers cultivated strains of E. coli – the bacteria that are the most common cause of UTI – in urine collected from healthy volunteers both before and after consumption of cranberry juice cocktail. While E. coli grown in ordinary urine were able to produce normal biofilm – the substance that allows bacteria to stick to the urinary tract and to other bacteria, essentially setting up shop – the bacteria grown in urine from those who consumed cranberry juice were unable to adhere to each other or to any surface area. Cranberry juice does not kill bacteria but blocks much of their ability to “stick” around and colonize. Researchers estimated cranberry juice reaches and protects the urinary tract within eight hours of consumption. More women develop a UTI than men. This study was presented at the 240th national meeting of the American Chemical Society in Boston on August 23, 2010. Details have not yet been published.

WATER BEFORE MEALS RESULTS IN GREATER WEIGHT LOSS: A study has found that drinking two cups of water before meals enhances weight loss for those on a diet. Dieters who drank two eight-ounce cups of water before each of their three meals every day lost an average of 4.5 pounds more within 12 weeks than those who did not increase their normal water intake. On a calorie-reduced diet, the group that took water ahead of meals lost 14.5 pounds on average while those who didn’t drink water before meals lost 11 pounds on average. According to the researchers, the reason that drinking water before mealtime works is simply because water has zero calories and yet, gives the sensation of feeling partly full even before you start eating, resulting in fewer calories consumed during the meal. The study author warns that excess water intake is dangerous and can result in death. Health groups such as the National Academies’ Institute of Medicine advise that thirst should be one’s guide to water consumption. This study was presented on August 24, 2010 at the national meeting of the American Chemical Society in Boston. It has not yet been published in a peer-reviewed journal.

BLACK RICE BEATS BLUEBERRIES FOR ANTIOXIDANT POWER: A study has found that black rice serves as a highly economical alternative to blueberries and blackberries, touted for their antioxidant punch. The researchers report that a spoonful of black rice bran contains more health-promoting anthocyanin antioxidants than are found in a spoonful of pricey blueberries or blackberries, as well as containing more fiber and vitamin E antioxidants – but with less sugar. Anthocyanin antioxidants show promise for fighting heart disease, cancer and other diseases. Black rice could be consumed in rice form, or the black rice bran could be used as an additive for cereals, beverages or other foods. Also, the pigments in black rice can be used to produce a variety of colors from pink to black and may provide an alternative to artificial food colorants. (Several studies have linked some artificial colorants to cancer, behavioral problems in children, and other health problems.) This study was presented August 26, 2010 at the American Chemical Society’s national meeting in Boston. It has not yet been published in a peer-reviewed journal.

DID YOU KNOW…?
Two nutritional supplements appear to reduce the risk of Parkinson’s disease. In one study, those with the highest vitamin D levels showed a 65 percent lower risk of the disease. Also, some research suggests that a regular intake of omega-3 fatty acids, the type of fat found in oily fish such as sardines and salmon also may reduce the risk of Parkinson’s. However, there is no known way to prevent Parkinson’s disease.

MODERATE EXERCISE COMBATS MENTAL DECLINE: Researchers have announced new hope for veteran couch potatoes. Although some experts call for brisk daily exercise, a new study has shown that even a very modest amount of low-level exercise three times a week can improve the connectivity of the brain’s circuitry, combat the mental decline of aging and boost performance of cognitive tasks. Adults aged 59 to 80 were tested and scanned at the start of the study and after six, and after 12, months of walking at one’s own natural pace for just 40 minutes three-times-a-week. Brain imaging techniques showed that these “professional couch potatoes,” as one of the scientists described them, experienced better brain connectivity, as well as improved performance on cognitive tasks. Those who spent time stretching and toning did not alter their brain connectivity or performance – only those who took occasional, leisurely walks. Higher connectivity results in improved ability to plan, schedule, deal with ambiguity, remember and multitask. The study was released August 26, 2010 and will appear in a future issue of the journal, Frontiers in Aging Neuroscience. The full-text study is available online without fee by clicking on PDF in the upper right corner at http://bit.ly/amGX9c.

MOTHERS WHO DON’T BREASTFEED MORE LIKELY TO DEVELOP DIABETES TYPE 2: A study has found that women who do not breastfeed their babies have a significantly higher risk of getting type 2 diabetes. Diet and exercise are widely known to affect the risk of developing diabetes but few people would guess that breastfeeding can reduce the risk of developing diabetes later in life by decreasing belly fat. The study involved 2,233 women between the ages of 40 and 78 and concluded that women who did not breastfeed were twice as likely to acquire diabetes at some point. The study eliminated potentially confounding factors such as physical activity, age, race, and tobacco and alcohol use. This study is being published in the September 2010 issue of the American Journal of Medicine. The full text version of the study has just been posted online at http://bit.ly/b7MCjG for those who pay the article access fee.

PARENTAL USE OF PRESCRIPTION DRUGS A RISK TO CHILDREN: A study has found that widespread use of over-the-counter (OTC) medicines by parents for fever, coughs and colds places children at serious risk, resulting in a larger number of calls to poison centers and more hospital admissions. Researchers discovered that many parents in the study felt that if a drug was available without a prescription, it must be safe to give to children even in double dosages. Of the 119,000 poison control calls surveyed, 48 percent concerned accidental overdose in children, with 15 percent needing hospitalization. Over 85 percent of all calls regarding accidental overdose in children involved those under five, with almost 80 percent of incidents involving those under age three. Only 14 percent of parents made the correct call when dealing with a child’s fever. “It is vital that parents worldwide should understand the proper usage of medicines so that they do not continue to put their children’s health at risk,” said the study leader. This study was presented August 30, 2010 at the annual conference of the International Pharmaceutical Federation (FIP) in Lisbon, Portugal. It has not yet been published in a peer-reviewed journal.

SMOKING MARIJUANA REDUCES CHRONIC PAIN: A study has concluded that smoked cannabis has the ability to reduce pain in chronic pain sufferers, to lower clinical depression and anxiety levels, and to improve sleep. People with damage or some dysfunction in the nervous system often experience ongoing pain and have few treatment options other than drugs, which include opioids, anticonvulsants, antidepressants, local anesthetics and of course, pain relievers. Many of these cause side effects, prompting patients to discontinue use. Marijuana taken by mouth has been shown to be effective in lowering pain but, according to the researchers, smoked cannabis appears never before to have been tested for this use. The study found reduced pain and improved mood after smoked inhalation, for five days of three-times-a-day, of 25 mg of the herb containing 9.4 percent THC, the bioactive component. They called for more tests and also, for studies on the medical safety of long term use. This study will be published in a future issue of the Canadian Medical Association Journal. It was released August 30, 2010 and the full text was posted online for free access at: http://bit.ly/98hlrC.

DID YOU KNOW…?
Gram for gram, carbohydrates are lower in calories than either protein or fat, despite the common misconception that starchy carbohydrates promote weight gain. In fact, most of the body’s energy comes from starches. However, refined carbohydrates are linked to health disorders and the risk of diabetes. Always opt for unrefined, also known as whole-grain, versions of rice, grains and pasta.

Two friends, Linda and Jenna, who work at Rainbow Foods in beautiful downtown Juneau, Alaska, agreed to pick out a few quirky popular requests from customers and pass them along to me. “It’s amazing how often people want to know about probiotics.  A lot of folks really don’t know what that means,” said Jenna.

Probiotics can sometimes be understood as the “opposite” of antibiotics, but really the term covers much more territory.  In the mucous-membrane covered tube that runs from your mouth to your rectum live a host of healthy bacteria which helps you to break down and assimilate your food.

The stomach, near the top of the tube, is designed to be very acidic, especially right after eating.  The pH (acidity) of the stomach should reach 1 or 2 (like vinegar) when filled with food for several reasons.  First, the acid helps to break down protein into amino acids, which are the building blocks of all bodily compounds (cells and tissues).  Second, the stomach acid helps sterilize food so pathogenic bugs don’t infect the gut or get into the bloodstream.  Third, without a nice acidic bolus of food passing into the upper small intestine, the pancreas is not adequately triggered to secrete pancreatic enzymes (amylase and lipase), nor the neutralizing bicarbonate of soda (the broken down food must be neutral in pH — around 7.4 — before it can be absorbed into the blood), nor does the pancreas secrete insulin properly without adequate stomach acid.

Acid-loving probiotics (such as the most famous of them, Lactobaccilus acidophilus) live up high in the gastro-intestinal (GI) tract.  Further down the GI, the pH becomes increasingly more basic.  By the time we get to the colon (also known as the large intestine, a 6 foot long upside down “U” shaped wide gauge hollow organ which resorbs water and compacts waste) the pH is about 9, and thus harbors a completely different species of probiotics: the bidifo bacterium.  Unfortunately many antibiotic treatments (given by prescription for bacterial infections) will kill not only the target “bad” bugs but also the “good” bugs that live in the GI.

Killing off the healthy probiotics not only compromises the ability to properly digest and absorb nutrients from your food, but also promotes the overgrowth of fungal species (such as Candida albicans) that lives in the GI.   A certain amount of Candida is normal in the gut; but it must be kept in balance with the probiotics.  Health is almost always about balance and moderation.

Look for complete probiotics (multiple species) containing billions of microorganisms per dose.  Many good probiotics also contain FOS (fructo-oligosaccharides) which “feed” the probiotics and help get them established in your gut, or my prefered pre-biotic, Lactoferrin, which is thought to not feed any lurking bad bugs.

Linda said, “Lots of people come in wanting to know more about “cleansing” and often I realize they are just embarrassed to admit they are constipated.”  There are many types of herbal laxative products, and they can be fairly harsh.  The active ingredient of bowel stimulants is often a phytochemical called anthraquinone, and is found in Cascara sagrada, Senna, Aloe and Rhubarb.

I am a big fan of regular bowel movements.   Ideally 2 or 3 daily, but at least one-a-day to prevent building up waste.   I will often teach patients the concept of “adult potty training” which means learning proper bowel habits all over again.  You must make time to defecate – even if the urge is not spontaneous and strong.  You simply must prioritize time in your life to “relax” into this important daily occurrence.  Squatting is a much more natural position for opening the bowels than sitting.   To simulate squatting, place your feet on a low stool (or “Welles” step) and lean forward onto your thighs.  Stay well hydrated.  Find time either after breakfast or after dinner every day and sit there, with reading material if necessary, for at least 20 minutes until your body “gets it.”

If no bowel movement is produced with adequate water intake (yes, 6-8 cups), relaxed time on the potty, some form of daily exercise and a high fiber diet, then it’s time to bring on the laxatives.   If you feel as though the bowel movement is stuck down low, a Fleet enema or glycerine suppository may be all that is required to help the BM slide out.

By the way, if it sinks right to the bottom of the toilet bowl, it has been in there too long.  The ideal stool is dark brown, half floating and half sinking, passes easily and doesn’t smell too bad.

If you feel constipated higher up, the laxative probably needs to come down from the top.  On any day not having a bowel movement consider taking some kind of laxative at bedtime to ensure a movement the next day.  Please do not go more than 2 days without pooping.   I prefer soaked prunes or figs (just soaked in plain water and kept, covered, in the fridge as a tasty dessert) to anthraquinone laxatives but some folks will prefer a capsule or to avoid the intense sweetness of the re-hydrated dried fruit.

Some seekers of “cleansing” are looking for a detox program — but that generally starts with bowel elimination since this is our major way to detoxify daily.  There are many excellent cleansing programs available in fine healthfood stores, and most will offer bowel as well as liver, lymph, lung, kidney and skin cleansing phases.

Your healthfood store employees, particularly those who have been working in the industry for at least a few years, will often have tried these products themselves, or work with local nutritionists or naturopaths to choose a range of high quality products — so they are good resources in providing guidance for your quest to better health.  Just one word of caution.  A healthfood store employee is definitely not trained to diagnose disease, and you should be cautious, and not make therapeutic decisions based on any such pronouncements.

Linda also said.  “We sell a range of Chinese herbs (at Rainbow Foods) and I hear two phrases from people who use acupuncturists.  They come in saying they need to “build their blood” or that they have “stagnation.”   I’m not exactly sure what these mean.   Can you translate?”

Blood building, in Traditional Chinese Medicine (TCM) refers to reversing anemia.  Often a woman who menstruates heavily will become anemic.  Of course more serious causes of blood loss, such as internal hemorrhage, can quickly cause anemia and must be treated as an emergency.

Blood is created in the bone marrow, and requires optimal intake of iron-rich foods including meat, spinach, kale, sea vegetables, sardines, red grapes and the herb Yellow dock (Rumex crispus).  Plant tannins, found in high concentration in black tea, will bind iron and should be avoided if you are anemic and trying to build your blood.   Supplemental iron, about 25-50 mg daily, is also very helpful.   I prefer liquid forms of iron as they tend to constipate less than the drugstore ferrous sulfate variety.  If you are only mildly anemic, you can cook in cast iron cookware or take supplemental iron during your menses only.  Do not take iron unless you have a proven iron-deficiency because excess iron can promote viral infections.  People with HIV or Hep C should be cautious about supplementing with iron.

“Stagnation” is the principal pathology in TCM.   Health is “flow.”   Disease, or lack of health, is thought to be caused by stagnation.   In TCM, the stagnation is generally “Qi” stagnation, but you can think of this as impedance in the flow of blood, or nerve conductivity, or gastric juices, or just a broader concept of
internal energy stagnation.   The main purpose of acupuncture needles is to re-stimulate the flow of Qi (pronounced “chee” and meaning Vital Force, or as naturopaths call it, the “Vis”, short for Vis Medicatrix Naturae — Latin for the healing power of Nature.)

I hang out at the healthfood store near my office on a regular basis.   Not only can I get all my vibrant organic produce, bulk staples and trans-fat and artificial-colorant free treats there, but I learn a lot about what folks are doing day to day to commit to improved health and wellness.   And this fills me with hope
and affection for my fellow humans.

Adrenaline is the “fight and flight” neurotransmitter and causes numerous physical responses such as narrowed peripheral blood vessels, shunting blood to the internal vessels, such as in the big leg muscles and the heart and away from the digestive organs.  An adrenaline rush might feel like a strong shot of caffeine, or the heart-twanging scare of a near-miss on a busy highway. 

Humans evolved, for many thousands of years, in an environment much less cozy than what many of us enjoy today.  We were built to outwit and kill larger mammals, and to use our brains to choose between running away when we couldn’t win a fight, or intense spurts of fighting.  Early humans had many protracted periods of significant inactivity, relative to today’s standards of business. 

Whereas we once had occasional, horrific stress, we now tend to have chronic, low-grade stress.  Low-grade stress day after day (bad boss, poor diet, sedentary lifestyle, insufficient sleep, drugs) will build to a point of exhaustion or dysfunctional anxiety.  This is what is meant by adrenal “burnout.” 

What is actually happening is adrenal atrophy.  The glands literally “wear down” and secrete adrenaline on a hair trigger — with no buffering capacity.  There are varying degrees of burnout, which can be measured. 

I have found most success in my naturopathic medical practice in using saliva tests to measure levels of cortisol during 4 periods of the day.  Cortisol is a type of sugar, and doubles for blood sugar maintenance overnight when typically we are not eating.  Cortisol levels should be highest in the morning, then decrease steadily to a low at the end of the day. 

People in adrenal burnout typically show no decrease in cortisol after breakfast, or display some other abnormal variation.  The specific cortisol pattern can provide insight for therapy. 

Some of my favorite techniques to restore adrenal function are centered around getting enough sleep, which often means avoiding stimulants, avoiding unnecessary stressors (such as white flour and white sugar, mean people and too much time on the computer) and committing to finding fun in life, on a daily basis. 

For nutrient support, Licorice (Glycerrhiza glabra) is specific for restoration of the adrenal glands.  Fringe benefit: licorice is also a potent anti-viral.  I strongly recommend licorice tea, or solid extract (sort of a syrupy goo, which is really tasty if you like the strong taste of licorice) or in capsule form if you don’t care for the taste.  Aim for about 2 grams worth of Licorice daily.  Licorice is also very helpful for gastric stress ulcers, which sometimes plague stressed people, particularly men.  Sorry, the red and black candy sticks don’t count!

If you have high blood pressure, Licorice theoretically can worsen hypertension because it acts as a mild potassium-wasting diuretic.  I have rarely seen this to be true, however you can get a special type of Licorice (deglycerinated glycerrhiza – or DGL) which has the diuretic part stripped out. 

Another wonderful supplement for adrenal stress is Vitamin B-5, or pantothenic acid.  You can take a high potency B-multi along with an additional separate dose of B-5 each morning.  Aim to get 200-250 mg of B-5 for 6-12 months, while implementing the lifestyle changes.

Long known as a whole-body tonic (the root plant, precious for centuries in Asian countries, is shaped like a person)

 new evidence validates and explains some of ginseng’s healing actions. 

In Chinese medicine, ginseng (Panax ginseng) has long been used as a general tonic or an adaptogen to promote longevity and enhance bodily functions. It has also been claimed to be effective in combating stress, fatigue, oxidants, cancer and diabetes mellitus.

Most previous studies have claimed that the pharmacological effects of ginseng are attributed to its bioactive constituents such as ginsenosides, saponins, phytosterols, peptides, polysaccharides, fatty acids, polyacetylenes, vitamins and minerals.  In this new research, the focus was the recent advances in the studies of ginsenosides on the formation of blood vessels, which is a common denominator of many diseases, such as cancer and some cardiovascular disorders.

Specifically, the root has been shown to inhibit new blood vessel growth in rapidly growing tissue: that is, tumors.  The medical term angiogenesis means the creation of new blood vessels, which is a critical aspect of how a tumor will successfully establish in, and invade, healthy tissue. 

Paradoxically, other components of ginseng have been found to enhance nitric oxide (a vasodilator) levels by promoting new vessel growth, enhancing wound healing, slowing dementia, slowing hair loss and reducing morbidity from various other diseases caused by poor circulation. 

The current research suggests that ginseng works as an adaptogen, that is, if new vessel growth is necessary, ginseng will promote that, but if new vessel growth would be harmful (such as in supplying a tumor) then such vascular growth would be inhibited.

Many of the Chinese tonics are adaptogens.  So is Vitamin K: mostly know as an antidote to the blood thinner Coumadin, Vitamin K can also normalize thick blood by reducing platelet stickiness.  Another action of ginseng explained in this recent article is how it acts as a proto-hormone, like the fat soluble vitamins A, D, E and K. 

More than 30 ginsenosides (biological active components of the plant) have been isolated, and all have a steroid-like molecular structure.  This means one end of the molecule bonds to water-soluble substances (hydrophilic) and the other end of the molecule bonds to fat-soluble substances (hydrophobic) just like our cell membranes.  One reason steroids are so biologically active is that they can penetrate through the outer layer of our cell membranes (fatty cholesterol layer), through the watery center of the cell membrane, and into the center of the cell, where the nucleus and DNA can be affected.

The interaction between ginsenosides and various steroid hormone receptors in all of our many trillion cells, may explain the diverse activities of ginseng, which may eventually lead to further development of ginseng-derived therapeutics for diseases like cancer and dementia.

• Licorice and Aconite C.; Cinnamon, Aconite and Ginger C. (Gui Zhi Fu Zi Tang): Qi Xu (Deficiency) with Qi Stagnation: Severe pain, redness and swelling, chillphobia, heat in the joints, tenderness to touch, decreased range of motion: use Cinnamon, Aconite and Ginger if less severe
• Ma Huang and Coix C. (Ma Xing Yi Gan Tang): Wind-Damp: after the acute stage, joint swelling
• Coix C. (Yi Yi Ren Tang): Xue (Blood) Stagnation: more severe: every joint swollen with painful movement, especially upper body
• Cinnamon and Anemarrhena C. (Gui Zhi Shao Yao Zhi Mu Tang): Wind-Cold Damp Bi, with warmth in joints due to localized constraint: chronic articular rheumatism with swollen and emaciated fingers, worse at night, weak constitiution, chills
• Stephania and Astragalus C. (Fang Ji Huang Qi Tang): Deformed knee joints in overweight women
• Tu huo and Vaeicum C. (Du Huo Ji Sheng Tang); Feng Shi Pian (patent): Wind-Damp Bi with Liver and Kidney Xu (Deficiency): chronic low back pain, heavy and painful sensations at fixed locations in low back and lower extremities with weakness and stiffness, aversion to cold; may be paresthesias or numbness
• Juan Bi Tang (see modifications in materia medica): Wind-Damp Bi Syndrome: early stage Bi, joint pain worse cold and better warmth
• Du Huo Ji Sheng Wan (patent): in weak patients: fatigue, cold sensations, lumbago, tremor.
• Shen Rong Hu Gu Wan (patent): Chronic, with deformity and dull or no pain.
• Kang Gu Zeng Sheng Pian (patent): spinal inflammation
• Te Xiao Yao Tong Pian (Specific Lumbagalin) (patent): Bi Syndrome with Kidney Yang Xu (Deficiency) causing low back pain (Zhu, p. 112)
• Clematis 19 (patent): Wind-Damp Bi Syndrome with Xue (Blood) Stagnation; plus Alisma 16 (patent) with joint swelling; plus Clerodendron 6 (patent) with Heat signs
• Bao Zhen Gao (patent plaster); Yun Xiang Jing (patent lotion): external application.

The Qi of the body travels through 12 major and two “extra” meridians. The energy of each meridian congeals in tiny “pools” along the course of the meridian which can be tapped into to move sluggish energy or draw out excess energy. These pools of Qi are where the acupoints are located. The more than 400 primary acupoints are located in very specific locations on the surface of the skin and are useful for treating not only local complaints, but tap into an organ system, an emotional state, a sensory pattern (sucy as vision or hearing) and may also have other special applications. TCM acupoints to consider for osteoarthritis,after having a thorough constitutional assessment, are located largely after the two Urinary Bladder meridians (which travels twice up and down the spine) and the Kidney meridians (running from the inner ankles, up the inside of the legs, and across the chest to just under the collarbone).

The following TCM diagnositic “patterns” relate to oesteoarthritis, and the acupoints will be chosen according to your particular diagnosis. Kidney Xu (Kidney Deficiency); Jing Xu (Essence Deficiency); Liver Xu (Liver Deficiency); Qi Xu (Qi, or “vital force”, Deficiency) with Qi Stagnation; Xue (Blood) Stagnation; Wind-Damp Bi; dysfunction of the Yang Wei Mai (Yang Linking Vessel). Moxibustion (”moxa”) applied above the specific site of pain or discomfort works well in treating oesteoarthritis. With instruction from your TCM doctor or acupuncturist, this is something you can effectively do at home. Moxa or needling on points at or around the joints are often used to treat oesteoarthritis. Expect your acupuncturist to choose points around your knees, elbows, wrists, ankles according to your particular symptoms and personality. You are a unique individual; and so your treatment plan should be individualized for you!

TCM views the body as an entire social system. The “solid” organs are personified thus: The Heart as Emperor rules the Spirit, the Liver as General stores the Blood, the Lung as Minister controls respiration and Qi circulation, the Spleen is in charge of “logistics” (digestive function), and the Kidneys are viewed as the “cultural advisor” which transforms both food and the “essence” inherited from our parents into Qi. Superimposed upon the Yin/Yang balance is the concept of harmony between the “Five Elements” of Wood, Fire, Earth, Metal and Water. The five elements are affiliated with tastes, body organs, bodily tissues, emotions, colors, planets, seasons, etc. For example anger is thought to emanate from the Liver and is associated with the element Wood. Anger can make the Qi rise suddenly, and cause ear or eye infections. Sadness is affiliated with the Lungs and the element Metal. Many people smoke, consciously or not, to deaden their feelings of grief. Joy is of the Heart, and likened to Fire. Fear is from the Kidneys and associated with Water, and both salt and water metabolism. Fear, for example, can make the Qi go precipitously downwards, causing incontinence. Worry, from the Spleen and linked to the element Earth, can cause the Qi to become “stagnant” which can manifest as constipation, delayed menses, obesity, or excess Phlegm (mucus, pus or tumor) production.

The study of Traditional Chinese Medicine is a lifelong pursuit; the preceding paragraph is an extremely rudimentary sketch. TCM has four branches: 1) Acupunture and Moxibustion (burning of pressed Artemesia near specific points on the body), 2) Tui Na, or Chinese physical therapy, 3) Exercise, such as Tai Ch’i and Qi Gong, and 4) Diet. There are numerous readily applicable principles to food consumption which will help bring our health into balance.
In Chinese Medicine, foods are considered not for their caloric, vitamin or mineral content, but for their flavors, “temperatures” and actions on the body. The Chinese say “Warm foods restore balance. Just go to the center and forget either extreme.” Although in general TCM doctors do recommend a mostly cooked foods diet, the above quote refers not to actual temperature, but a way of classifying the food “quality.” For example, nuts, avocado, chocolate, coffee, fried and grilled foods and raw onion are thought to be very “hot” foods to be consumed in moderation, if at all. Bananas, cauliflower, crab, asparagus, eggplant, cucumber, pineapple, tangerine and tofu are considered “cold” and equally contraindicated in large quantities. Examples of “warm” foods, at the center of the chart, are rice, broccoli, green beans, yams, fish, ginger, garlic, soy milk, spinach, scallions, carrots, nectarines, pears, corn, and bread.

Flavors are important because different flavors have specific effects on the internal organs. For example pungent foods, such as green onion, ginger and parsley, act on the lungs and induce perspiration. Sweet foods, such as sugar, chestnut, beef and banana, act on the spleen and stomach and can cause weight gain — not only because of high calories, but because they can improve digestive functioning. Salty foods, such as kelp, can soften hardness, which is why these foods can be useful in treating tuberculosis and congested lymph nodes.

In Chinese Medicine, “diet” is a standard part of any therapy, and not just about a weight loss program. For example, people with respiratory conditions should eat small meals and avoid grains and dairy, which can cause congestion through mucus (”Phlegm”) build-up. Those suffering from bladder infections should eat diuretic foods such as cucumber and watermelon. Both chronic and acute kidney problems benefit greatly from well cooked mung beans seasoned with mint. Raw vegetables, meat and sugar should be avoided by those with diarrhea. Instead, eat apples and rice or barley soup.

The best known aspect of Acupuncture in the West, the part people are often most nervous about, is the use of extremely fine “needles” or filaments which arequickly inserted through the skin to tap into the vital force (Qi), and restore it to fully flowing balance. Very few patients experience discomfort with the needling; what is more startling at first is the sensation of one’s own vital force — it’s strong and can feel for a moment or two like a dull, distending ache.

In general, pain in TCM terms can be thought of as “stagnant” Qi which is not flowing smoothly through the meridans, but stuck somewhere, often at a joint (elbow, knee, shoulder) or at the site of an injury. Qi can also be stagnated in various of the internal organs, causing circulatory, respiratory or other systemic problems. The practitioner undertakes to look at the patient’s tongue, feel their pulses and come up with a Traditional Chinese Medical diagnosis. The treatment follows according to the individual diagnosis. All 400 plus acpuncture points along 14 major and 8 “extra” meridians have specific therapeutic functions, not necessarily related directly to their proximity to the injury. Distal points are often used very effectively to provide relief at the other end of the body. A point on the top of the foot, for example, can help with hepatitis or other liver problems. A point in the web of the thumb works wonders for headaches, toothaches and sore throat. Most practitioners of Acupuncture use disposable needles; others may choose to autoclave the needles for re-use only with the same patient. In the United States all Certified Acupuncturists (CA) or Licensed Acupuncturists (LAc) take a minimum of three years training, have clinical supervision in the treatment of at least 400 patients, are thoroughly trained in clean needle technique, and pass national licensing exams (NCCA). Make sure to ask your Acupuncturist about her/his training. Many medical doctors are eligible to practice needling without adequate training.

References

• Lecture notes from Dr. Xiang Cao, Bastyr College 1989-1991
• “Zang Fu: The Organ Systems of Traditional Chinese Medicine” by Jeremy
• Ross, Churchill Livingston, publisher, Edinburgh 1985
• “Chinese System of Food Cures: Prevention & Remedies: by Henry C. Lu, Sterling Publishing Co., New York 1986