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.

I’m really enjoying my latest discovery of a multi vitamin/mineral/superfood.   Check out “Pure Synergy” and read founder Mitchell May’s story.  “Pure Synergy” is an amazing product; tastes good and makes me feel utterly radiant!  Start with a small amount daily and build up to 1 heaping tablespoon daily.  If you place an order let the company know I referred you to get free shipping on your first order, and this also gets me a $25 discount coupon, which you would then receive when you refer a friend.  If you prefer to call the number is 800-723-0277.  Enjoy!

Tags: Digestive health · Healthy Diet · Herbs & Supplements · News & Info · Weight Management

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.

VITAMIN D
Good over-the-counter brands include: Rainbow Light 1000 IU Gummy Ds; Nordic Naturals Omega 3D (fish oil plus 1000 IUs of D3)

Ideally you would dose with Vitamin D3 until your blood levels are between 60 and 100 ng/mL.    This test is available at Alaska Health Fairs for $50.   Next on October 3 at the Nugget Mall.    If it is not feasible to test your blood levels, then take 1000 IUs of D3 per 50 pounds of body weight through the fall and winter.   Also, spend time outdoors during daylight hours whenever possible.

Epidemic influenza and vitamin D.Cannell JJ, Vieth R, Umhau JC, Holick MF, Grant WB, Madronich S, Garland CF, Giovannucci E. Atascadero State Hospital, 10333 El Camino Real, Atascadero, CA 93422, USA. Epidemiol Infect. 2006 Dec;134(6):1129-40. Epub 2006 Sep

Why are deadly flus more common in winter?   Solar radiation triggers robust seasonal vitamin D production in the skin; vitamin D deficiency is common in the winter, and activated vitamin D, 1,25(OH)2D, a steroid hormone, has profound effects on human immunity.   1,25(OH)2D acts as an immune system modulator, preventing excessive expression of inflammatory cytokines and increasing the ‘oxidative burst’ potential of macrophages.   Perhaps most importantly, it dramatically stimulates the expression of potent anti-microbial peptides, which exist in neutrophils, monocytes, natural killer cells, and in epithelial cells lining the respiratory tract where they play a major role in protecting the lung from infection.   Volunteers inoculated with live attenuated influenza virus are more likely to develop fever and serological evidence of an immune response in the winter.   Vitamin D deficiency predisposes children to respiratory infections.   Ultraviolet radiation (either from artificial sources or from sunlight) reduces the incidence of viral respiratory infections, as does cod liver oil (which contains vitamin D).   An interventional study showed that vitamin D reduces the incidence of respiratory infections in children.

more info on Vitamin D at www.VitaminDCouncil.org

PROBIOTICS
my favorite over-the-counter brands include Nutrition Now’s PB8 and Enzymatic Therapy’s Intensive Care Probiotic Pearls.

Probiotic effects on cold and influenza-like symptom incidence and duration in children. Leyer GJ, Li S, Mubasher ME, Reifer C, Ouwehand AC. Department of Research and Development, Danisco, Madison, Wisconsin, USA. OBJECTIVE: Probiotic consumption effects on cold and influenza-like symptom incidence and duration were evaluated in healthy children during the winter season. METHODS: In this double-blind, placebo-controlled study, 326 eligible children (3-5 years of age) were assigned randomly to receive placebo (N = 104), Lactobacillus acidophilus NCFM (N = 110), or L acidophilus NCFM in combination with Bifidobacterium animalis subsp lactis Bi-07 (N = 112). Children were treated twice daily for 6 months. RESULTS: Relative to the placebo group, single and combination probiotics reduced fever incidence by 53.0% (P = .0085) and 72.7% (P = .0009), coughing incidence by 41.4% (P = .027) and 62.1% (P = .005), and rhinorrhea incidence by 28.2% (P = .68) and 58.8% (P = .03), respectively. Fever, coughing, and rhinorrhea duration was decreased significantly, relative to placebo, by 32% (single strain; P = .0023) and 48% (strain combination; P < .001). Antibiotic use incidence was reduced, relative to placebo, by 68.4% (single strain; P = .0002) and 84.2% (strain combination; P < .0001). Subjects receiving probiotic products had significant reductions in days absent from group child care, by 31.8% (single strain; P = .002) and 27.7% (strain combination; P < .001), compared with subjects receiving placebo treatment. CONCLUSION: Daily dietary probiotic supplementation for 6 months was a safe effective way to reduce fever, rhinorrhea, and cough incidence and duration and antibiotic prescription incidence, as well as the number of missed school days attributable to illness, for children 3 to 5 years of age, especially when using multi-strain probiotics (Lactobaccilus and Bifido bacteria).

Homeopathic OSCILLOCOCCINUM
take one vial of this homeopathic duck-liver remedy each week through the flu season.

1. Papp R, Schuback G, Beck E, et al. Oscillococcinum in patients influenza-like syndromes: a placebo-controlled, double-blind evaluation. Br Homeopath J. 1998;87:69-76.
2. Ferley JP, Zmirou D, D’Adhemar D, Balducci F. A controlled evaluation of a homeopathic preparation in the treatment of influenza-like syndromes. Br J Clin Pharmacol. 1989;27:329-335.

The modern use of milk thistle extract began in 1949 when animal studies showed that it could protect the liver against carbon tetrachloride poisoning.  Since then over 100 clinical trials have been performed on this miraculous medicine and it is carried in the Emergency Department pharmacies of most major European hospitals.  Milk thistle has successfully saved lives by reversing acetaminophen (Tylenol) and Amanita mushroom (one of the most deadly) poisoning. 

Milk thistle is thought to work in three main ways: first as an antioxidant, “quenching” free radicals created from poisoning or environmental pollution.  Folks living in a smoggy area are well advised to take 600-750 mg daily of standardized milk thistle.  The best quality milk thistle is standardized to contain 70% by weight of the major ingredient silybin.  The other mechanisms of action are by protecting the cell membranes (most studied in liver cells) and by stimulating production of new liver cells (hepatocytes).

While the most prevalent uses of this potent plant medicine are for liver diseases (including all type of hepatitis, alcoholic liver disease, non-alcoholic fatty liver disease and liver toxicity) milk thistle is also useful as a venous tonic (protects and strengthens weak veins), including, for example, reducing bleeding tendency in folks with thin gums or nasal passage mucous membranes.  

If your gums bleed when you brush your teeth, you may need more Vitamin C, and folic acid (1000 mcg daily) and CoQ10 (100-200 mg daily), but milk thistle will also help.  For nose bleeds, have your doctor check if you have an open blood vessel that needs cauterization (very easy and quick fix); otherwise extra Vitamin A (25,000 IUs daily) plus milk thistle may help reduce the sensitivity of nasal mucous membranes. 

Milk thistle is also helpful to promote circulation, particularly in the pelvis, so would be good for many aspects of PMS (cravings, bloating, irritability).  Because one of milk thistle’s actions is “anti-fibrotic” it can help to improve blood flow through fibrous tissue, such as in fibrocystic breasts.  It is important to remember that fibrocystic (lumpy) breasts are completely normal — almost all women have them.  This does not put you at higher risk for breast disease or breast cancer.  However, fibrous breasts may be more tender premenstrually.  Vitamin E also helps with PMS breast tenderness.  

Milk thistle is especially useful to women because it can reduce or prevent organ prolapse after childbirth.  Milk thistle also stimulates breast milk production (along with goat’s beard, fennel and hops).  Milk thistle is well tolerated and very safe, with no known contraindications.  It may produce darker or slightly looser stools, since it stimulates the flow of bile in the liver.  Furthermore, many chronic skin disorders are due to suboptimal liver clearance of toxins, “bad” fats and excess hormones. 

Milk thistle is often key to resolving pesky skin problems ranging from acne to eczema to psoriasis.

One the most important uses of milk thistle in my office is to support patients going through chemotherapy.  While chemo can save lives, it is very toxic and can permanently damage heart, kidneys, brain, bone marrow and the liver.  Using milk thistle during and after chemo is not thought to undermine the effectiveness of the chemo drugs, and has been shown to reduce likelihood of permanent organ damage

References:
Ogletree RL and Fischer RG “Physician’s and Pharmacists’s Guide to the Top 10 Scientifically Proven Natural Products”, Natural Source Digest, 1997

Tilgner S “Herbal Medicine From the Heart of the Earth”, Wise Acres Press, 1999

Oregano loves hot dry weather and grows well at high altitudes also. The active ingredients, found in the leaves, are the volatile oils thymol and carvacol. These oils have a complex, strong, and pleasant odor. Oregano is often thought of as a “pizza” herb.

The medicinal qualities of oregano fall into two major categories: bronchial dilation and anti-microbial activity. Many volatile oils will help to clear congested sinuses or even a chest cold. You could drop a few drops of the concentrated oil into the bottom of a large bowl, put in a few cups of hot water and situate yourself over the bowl, under a large towel, so you can breathe in the “fumes” of the oil coming up in the steam. Be very careful never to put concentrated volatile oils, and this certainly includes oregano, directly against mucus membranes (inside of nose, mouth, vagina and especially not in the eyes). You could also make an oregano tea (1 tsp dried leaves to 2 cups piping hot water; allow to steep 5 minutes or more before drinking) which will probably require some mild sweetening. Stevia, licorice extract or raw honey are good choices.

Oregano is a very potent anti-fungal. In my clinical experience, oregano is much more effective at combating mold and yeast overgrowth than Tea tree (Melalucca). For example, if you have moldy car carpets, or mold around the edges of your shower or bathroom window, spray these areas with thyme oil (put a small amount in a small spray bottle – dilute with a bit of water to create enough volume to make the sprayer work) then wipe up with a clean towel. That yucky black mold will come right up, make your car (or bathroom) smell great, and keep the mold away for months!

For chronic candidiasis, my current protocol (which has worked reliably for nearly 10 years now) involves Oregano. First, most patients need tightening up of the gut cells (enterocytes) which have lost their integrity and tight junctions over years, usually due to injudicious dietary choices, leading to chronic inflammation and inadequate elimination of waste matter. A bad case of candidiasis is when overgrowth of this normal gut flora “leaks” into the blood stream through the damaged mucus membranes of the gastrointestinal tract. Candida albicans, and about a dozen other “bugs” (both bacteria and fungal species) are supposed to live in the gut, distributed in specific regions according to optimal gut pH (acid-alkaline balance), to help with digestion and absorption of micro-nutrients (glucose, essential fatty acids and amino acids). Often, however, the optimal environment of the gut gets thrown off by too much sugar, not enough water, too much food in general, greasy food, and yes, donuts are absolutely horrible food. When the gut environment is chronically compromised, the bugs can go haywire. Sometimes the good bacteria can’t survive, and this allows the fungal organisms (such as Candida albicans) to proliferate. That’s what happens when you take antibiotics – all the gut bacteria, good, bad and indifferent, are blasted, allowing the fungal species to rise up and create further imbalance.

So, the enterocytes need to be “tightened up” first, and I like to use tannins for this job. Tannins are high in black tea and other astringent foods. Next, when the risk of Candida die-off getting into the bloodstream is minimized, I apply the anti-fungal. That’s where Oregano comes in. I prescribe gel-caps of Oregano (sometimes along with Thyme or Lavendar volatile oils as well, in a mixture) for at least 3 weeks, until rectal itching, ear canal itching, under-the-breasts itching, spaciness, and sugar cravings resolve.

Finally, to finish up the treatment for Candida overgrowth, I’ll give excellent probiotics for 2-4 weeks. I generally advise patients to take a month a year to “repopulate” their gastrointestinal tract with the healthy bugs that belong in the intestines (probiotics) since we are chronically exposed to chemicals and pollutants that compromise the delicate balance of symbiotic organisms that live on and inside us.

Oregano has also emerged as a very effective non-resistant anti-bacterial. There have been studies published recently about the use of Oregano oil in a topical salve effectively healing MRSA infections. MRSA (methycillin resistant staph aureus) is a huge problem in hospitals, and also in communities through the US, as antibiotic resistance becomes more common. J Med Microbiol. 2007; 56(Pt 4):519-23 Typically these “super bugs” are not just resistant to methycillin, to but all penecillin type antibiotics. You or your pharmacist can put some volatile oil of oregano in some kind of plain hand lotion, a 2 or 3% compound would probably suffice, for placing directly on the skin over MRSA infections, as long as the skin is not broken, which requires immediate medical attention.

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.

We all know about adrenaline, and how an adrenaline rush gets the heart beating faster, maybe causing sweaty palms or a nervous feeling. This adrenaline “rush” (more like a squirt into the bloodstream) comes with unnecessary secretion of cortisol as well, which ultimately depletes this important natural anti-inflammatory biochemical. Chronic high cortisol also triggers insulin release, which causes available glucose to be pushed out of the blood into the cells, thereby making us crave a quick fix, of guess what? You got it… Sugar! Eating sweets is definitely not a good way to bust stress; in fact is is one of the worst ways. Instead, you need to eat clean, lean protein and plenty of fresh, deeply colored vegetables (kale, spinach, beets, carrots, salad greens, peppers, etc.) Also remember, stress in the body is a form of pollution. One solution to pollution is dilution. With pure water. At least 64 ounces (one quart) daily. Avoid stimulants such as caffeine and loud music, and minimize demanding or scary relationships. Keep regular sleep hours, and try to keep your bedroom dark and quiet at night. The B vitamins are terrific stress busters, especially B5 (pantothenic acid), which is a specific tonic for the adrenal glands. Take up to 250 mg daily, but in a complex with all the other B vitamins as well. Licorice tea is a lovely adrenal tonic but occasionally will increase blood pressure in those already prone to hypertension, especially if you have a low potassium diet. Licorice (Glycerrhiza glabra) is rarely a problem for those eating plenty of greens. In tea or solid extract form, Licorice (up to 2 grams daily) a very effective stress reducer. However, my very favorite stress buster is to “bathe” under a green light. A true green light casts an orange shadow, and has been shown in studies to lower cortisol. GE caries a green flood-light style lamp for about $40. I have used this with patients very reliably for over 10 years, and read to my daughter nightly under a green light. We both sleep well because of it! The green light is absorbed through the skin. Get naked under it! Use for 20-45 minutes daily, but longer is fine. A good source for green lights is ATR Lighting (800-624-4568 — ask for item 11283). Breathe deeply and spend time outside and with people you love (and who love you) whenever possible.

Q:Why Do I Crave Foods That Are “Bad” For Me?

A: This is a big question. Part of the answer involves understanding the relationship between your individual digestive system and the wide variety of food choices out there. Much of what passes for “food” has not even been grown in the ground. Start with this: eat real food. Eat food that HAS grown in the ground, optimally in certified organic soil, and choose food that grew there in the good earth not too long ago.

Each person has a unique relationship with food depending on various factors. For example, family background. How was food presented to you as a child? Was candy given as a bribe or treat? Food choices would ideally also be predicated on blootype. Also, consider your caloric requirements: how much do you exercise, are you mostly sedentary during the day, is your day-to-day work highly mentally demanding?

When you crave a certain food, and it’s a whole food (such as a juicy ripe peach) and when you eat that food and feel good and satisfied, then you are responding to a need for the nutrients and psychological benefits of that particular fod. However, if you get a rash around your mouth or your tongue swells up, the message is strong and clear that you need to avoid peaches. If you crave a candy bar, for another example, and you eat the candy bar and feel good for a few minutes but then don’t feel so good, but still want another candy bar the next day, or the next hour, then perhaps you’re “addicted” to the candy.

There are two basic questions you can ask yourself to sort out whether something you crave contains a nutrient your body truly needs, or whether you’re looking at a harmful addiction.

1. First, how do you feel after consuming the desired food?
2. Second, does a small portion of the desired food satisfy you, or do you continue to have cravings?

In women, there is a connection between the throat and the vagina. The base of the uterus, which opens into the vagina, is called the cervix. Behind the throat are the neck bones: the cervical spine. We are vulnerable in these areas. Many women with eating disturbances have issues around communication and self-knowledge, or their sense of their own unique power. Women who feel out of control about what goes in their mouths (or vaginas) are going to be, understandably, grumpy or withdrawn or uncomfortable with intimacy. There can be varying degrees of these expressions. Luckily, there has been a lot of information about “eating disorders” published in the past decades and women no longer need to feel alone with these confusions. Therapy and research can help with both the “why” and the “how to change” aspects of dis-ordered eating. In looking at “why” you binge eat, forgive if possible and love anyway if possible and, most of all, re-commit to yourself, which is really all you have control over in this life.

“How to” get past dis-ordered eating involves developing a taste for healthy food, regular exercise (start with walking 15 minutes daily), good sleep hygiene (don’t short-change yourself) and staying aware.

Another tip: try to catch the behavior as far in advance as possible. By that I mean if you are planning to go to the store for some cookies that you don’t really need, decide RIGHT NOW to instead take a soothing bath, call a friend, write a letter, pick up a favorite book of poetry, spend time with someone you love – whatever is authentic for you. These are clearly better choices. And easier to make than if you get all the way to the store, to the cash register, cookies in hand… at that point it’s almost too late. But not quite.

And even if you can’t stop the binge, you can forgive yourself and spend some quiet time tuning into how you really feel now; how does your heart feel? How does your tummy feel? Put your hands on your body, one on the heart and one on the tummy and just FEEL. The small quiet voice of your own truth can only be heard, and appreciated, when you are listening.

Meanwhile, supplemental chromium, 200-500 mcg daily, can really help with sugar cravings. Chocolate cravings, specifically, may indicate low magnesium status: take 500-1000 mg of magnesium at bedtime, as it is also a gentle muscle relaxant. Also consider trace minerals potassium (99mcg daily), zinc (in the form of picolinate, 30 mg daily) and selenium (200-500 mcg daily) will help to offset imbalances that could create unhealthy food cravings.

Meanwhile, other natural nootropic substances, with research behind them, hold promise for keeping mental functions sharp. (For more tips on how to enhance your memory, see the Brain-Booster Checklist below.)

Gingko Biloba

Gingko is the most researched herbal medicine and the primary function of this marvelous plant is to stimulate peripheral circulation. This means increasing blood flow to the hands, feet and head. Not only is Gingko very useful for increasing memory (awesome before exams) but also helps prevent degeneration of vision, hearing, taste and smell. Studies prove that Gingko increases the flow of glucose and ATP (the main energy unit produced by our metabolism) into all cells, and also stabilizes cell membranes including those forming the blood brain barrier. Gingko has been repeatedly shown to slow the onset of dementia resulting from hardening of cerebral arteries. Gingko stimulates the biosynthesis of natural vasodilating agents, destroys free radicals, blocks the formation of free radicals and inhibits lipid peroxidation – the break down of fatty tissues, which comprises 85% of the central nervous system. That’s right. Your brain and nerves are mostly made out of fat, which is why the quality of fats in your diet is critical for brain health. Avoid trans fats and hydrogenated oils (i.e. margarine). Choose fats rich in Omega 3 oils such as in flax seeds, salmon and fresh tuna. Gingko has been shown to improve the rate at which information travels from the peripheral nerves to the cells. This translates to quicker reaction time. Find a Gingko product that claims to contain 24% active ingredient (flavone glycosides) and take 120 mg up to three times daily to begin. As memory improves, reduce to maintenance dose of 40 mg up to three times daily. An infusion of fresh herb can be made (equal parts water to herb) and 60 drops of the “tea” is recommended up to 4 times daily. Rarely, gingko use can produce headaches.

Gingko References

• Clostre F., “From the body to the cell membrane: the different levels of pharmacological action of Gingko biloba extract”. Presse Med 15/31, Sept 25, 1986:1529-38
• Gautherie et al, “Vasodilator effect of Gingko biloba extract determined by skin thermometry and thermograph”. Therapie 27/5 Sept-Oct 1972:881-92
• Warburton DM., “Clinical psychopharmacology of Gingko biloba extract”. Presse Med 15/31 Sept 25, 1986:1595-604
• Allard M., “Treatment of the disorders of aging with Gingko biloba extract: from pharmacology to clinical medicine”. Presse Med 15/31 Sept 25, 1986:1540-5
• Itil T., “Gingko nootropic potential”. Psychopharm Bull, 1995;31:147-58
• Allain H, Raoul P, Lieury A, et al, “Effects of two doses of ginkgo biloba extract on the dual-coding test in elderly subjects”. Clin Ther 1993;15(3):549-58
• Rai GS, Shovlin C, Wesnes KA., “A double-blind, placebo controlled study of Gingko biloba extract in elderly patients with mild to moderate memory impairment”. Curr Med Res Opin 1991;12(6):350-5.)

Huperiza Serrata

This common moss which grows throughout Asia (also called Chinese Moss) contains “Huperzine A” which improves short-term memory, increases brain acetylcholine levels and supports overall cerebral function. The active alkaloid (opposite of acidic) Hup A inhibits the enzyme which breaks down the major memory neurotransmitter, acetylcholine. Alzheimer’s disease, as well as being characterized by amyloid brain deposits, is associated with a decline in the numbers of nerve cells that produce acetylcholine. Hup A prolongs the impact of acetylcholine on the central nervous system (brain and major nerves). Although the plant itself contains fairly low levels of Hup A, a bio-identical synthetic extract is available. The dosing range is wide: 50 to 1000 mcg daily. Most studies use 200 mcg twice daily, but start with the lowest dose, because that may be effective. Reported side effects include mild nausea and diarrhea. This extract should not be used by those with heart rhythm disorders or severe asthma. Discontinue for surgery and do not take along with the drugs Cognex and Aricept, which have similar mechanisms of action.

Huperizine References

• Hanin I, Tang X., “Clinical and Preclinical studies with Huperzine”, Dept of Pharmacology and Experimental Therapeutics, Loyola University
• Tang X., “Huperzine A: A promising drug for Alzheimer’s disease”. Acta Pharmacol Nov 1996;17(6):481-484
• Zhang,R et al., “Drug evaluation of huperzine A in the treatment of senile memory disorders”. Acta Pharmacol 12(3); May 1991:250-2
• Cheng DH et al., “Huperzine A, a novel promising acetylcholinesterase inhibitor”. Rapid Science Publs, NeuroReprot 8(1), Dec 1996:97-101
• Xu SS, Gao ZX, Weng Z et al., “Efficacy of table huperzine A on memory, cognition, and behavior in Alzheimer’s disease”. Chung Kuo Yao Li Hsueh Pal 1995;16:391-5.)

Ephedra Sinensis (Ma Huang)

This potent herb, widely used in Asia for centuries, is mostly known here in the “west” as a weight loss aide and stimulant, which it certainly is. However, it has long been used, in small doses, by Zen and Taoist monks before meditation to sharpen the awareness without causing agitation. It also doesn’t have a “let down” effect as it wears off. While it is indeed a stimulant and should not be used by weak or debilitated persons, it can actually relieve stress because it calms and focuses the mind. A classic 17th century Chinese formula to sharpen the memory and “quicken the mind” contains 2 parts each of Tang Kwei (Angelica sinensis) and Red Dates, and one part each of Ginseng, Lycium, Schizandra, Astragalus, Suk Gok and Ma Huang. Without the Ma Huang, the formula works more gradually. Ephedra contains alkaloids including ephedrine, whose action is similar to adrenalin. However, the effect is longer-lasting and much less potent. Ephedra increases blood flow to the brain by increasing blood pressure, so it is completely contraindicated for those with hypertension. It is an effective bronchodilator and helpful in mild to moderate asthma. Be aware that using Ephedra with aspirin, caffeine and theophylline (found in chocolate) will potentiate the herb’s ability to increase fat burning. Overdosing will cause insomnia and anxiety. Use one cup of tea daily (1 tablespoon herb per cup of water) or half the recommended dose in supplements advertising Ephedra for weight loss.

Ephedra References

• Teeguarden R., Chinese Tonic Herbs. Japan Publications Inc, 1984. pp 136-146
• Murray M, Pizzorno J., Encyclopedia of Natural Medicine. Prima Publ, 1990. p 444
• Tilgner S., Herbal Medicine From the Heart of the Earth. Wise Acres Press 1999. p 85-6)

Allium Sativum (Garlic)

Good old garlic, the master tonic, appears again on these pages. The ancient Egyptians revered garlic as a deity. Garlic’s powers are more than being an all-purpose anti-microbial ( anti-bacterial, anti-viral and anti-fungal). Researchers supplementing a group of mice with garlic found that the mice lived longer than controls, and demonstrated significant improvements in learning new tasks and in recall. One reason garlic may enhance memory is because it reduces, even reverses, atherosclerotic plaque build-up. Therefore, blood will continue to flow steadily to the brain as you cheerfully mince your 2-3 cloves for the day. Further, garlic is known to stabilize blood sugar levels by increasing the release of insulin from the pancreas. Therefore, a garlic-eater is less likely to suffer from blood-sugar drops, which often is accompanied by mental fatigue and an inability to concentrate. Several cloves of garlic plus 50 mg of vitamin B1 before and after “partying” with alcohol will prevent a hangover is most folks. Garlic is one of the highest natural sources of selenium, a micro-nutrient critical for immune and neurological health. Garlic is high in sulfur-containing amino acids. Sulfur is a potent detoxifying agent, featured in many new compounds such as SAMe and MSM. If you don’t want to eat raw garlic (the best source), take capsules containing garlic oil according to the manufacturer’s recommendations. It’s also nice to soak equal parts of fresh chopped garlic, ginger, jalapeño pepper, horse radish and white onions for two weeks in apple cider vinegar (Bragg’s). Shake daily. Then strain off the liquid and use 1 tablespoon daily as a warming tonic. Warms up the brain too!

Garlic References

• Grieve M., A Modern Herbal. Dover Publ 1971, p 344
• Walker M., Garlic, Nature’s Healer. Devi-Adair Publ 1984
• Murray M, Pizzorno J., Encyclopedia of Natural Medicine. Prima Publ 1990, pp 167,186,258,281,511
• BioPharm Bulletin, 1994;17:1589-94)

Gotu Kola (Centella Asiatica)

Gotu Kola, in the parsley family, grows abundantly as a weed in many parts of the world but is best known throughout India, where it is widely employed not only as a nerve tonic, but for diseases of the skin and blood. The leaves are used for improving memory, and the tea form works well. It combines synergistically with Gingko as a memory stimulant. Gotu kola has been studied as a drug detoxifying agent (synthetic drugs), in particular for helping to clear the mind after cocaine abuse. Not only does Gotu kola improve memory, it is considered an “anti-stress” herb that has been shown to prevent adrenal hyperfunctioning. Ideally the supplement can be taken as a fresh extract of recently harvested wild Gotu kola. Non-commercial (wild or organically grown) dried powdered whole plant is also useful as a brain booster. In tincture form, 30 to 60 drops up to three times daily is an often-cited dose. It is also delicious fresh, as a salad herb. Avoid in pregnancy.

Gotu Kola References

• Tilgner, S., Herbal Medicine from the Heart of the Earth. Wise Acres Press, 1999, p71
• Sarma and Khosa, “Antistress Activity of Tinosporar cordifolia and Centella asiatica extracts”. Phytotherapy Research. 1996;10:181-183
• Sarma and Khosa, “Antiulcer Activity of Tinospora cordifolia miers and Centella asiatica Linn extracts”. Phytotherapy Research. 1995;9:889-890
• Scalzo R., Naturopathic Handbook of Herbal Formulas. Kivaki Press 1994, p90
• Smith E., Therapeutic Herb Manual. Self publ 1989, p15
• Davis BW., Major Herbs for Modern Times. Self publ 1989 p47
• Dhar ML., “Screening of Indian plants for biological activity”. Indian J Exptl Biol. 1968; 6:232
• Appa R, Usha SP., “Six months results of double blind trial to study to effect of Mandookaparni (Centella asiatica) on normal adults”. J Res India Med. 1967; 2:79
• App R, Srinivasan K. “The Effect of Mandookaparni (Centella asiatica) on the general mental ability of mentally retarded children”. J Res Indian Med. 1973; 8:9)

Brain-Booster Checklist

1. Take all opportunities to do simple math in your head
2. Memorize your favorite poems and recite them often
3. Learn a new skill each year (wood engraving, French, slide trombone, etc.)
4. Engage in the adult continuing education opportunities in your community
5. Get enough sleep
6. Exercise regularly and moderately – choose something you enjoy!
7. Use a good quality multi-vitamin
8. Get extra B vitamins (especially B6, 250 mg daily, and B12, 1000 mcg daily)
9. Gingko, Huperizine, Ma Huang, Garlic, Gotu kola (see article)
10. CoEnzyme Q 10, 30-100 mg daily, to oxygenate cells
11. Acetyl-L-carnitine, 1500-2000 mg daily, divided doses with food, a nerve nutrient
12. Acetylcholine (the main neurotransmitter involved with memory) precursors:
13. Lecithin, Choline and Phosphatidylserine, dosing will vary – consult a knowledgeable doctor.
14. Avoid drugs that interfere with brain function. Particularly damaging to memory and alertness (according to Julian Whitaker, MD) are antidepressants, tranquilizers and barbiturates. Other culprits include antihistamines, ulcer drugs, glaucoma eye drops, digitalis, muscle relaxants, painkillers and some drugs for incontinence and hypertension.