“Women are not small men,” Dr Gulati says. Women have a different exercise capacity that should be measured using a gender-specific formula.

Here is the current formula based on male only studies and is generally accepted for men and women based on age: ” If you are 50. Subtract 50 from 220 and you get 170, your estimated maximum heart rate. 70% of 170 (119) is the floor and 85% of 170 (145) is the ceiling of your target heart range, and when you work out, you will aim for a target heart rate of between 119 and 145 beats per minute.

Dr Gulati’s new formula for women only is: “based on a study of 5,437 healthy Chicago-area women aged 30 and older. Women multiply their age by 0.88 (to find 88% of their age) and subtract that number from 206 (instead of 220) to find the maximum heart rate for women that age. Then multiply that maximum by 70% to 85% to find your target heart rate range floor and ceiling.”

Ex: If you are” 50 and female. Subtract 44 (88% of your 50) from 206 and you get 162, your maximum heart rate. 70% of 162 (113) is the floor and 85% is (138) is the ceiling of your target heart rate range, so your workout heart rate will range from 113 to 138 beats per minute.”

Julie Ramos,MD, a cardiologist at Montefiore Medical Center in New York City agrees with the new formula.” Using the right calculation makes a big difference. In the doctor’s office, it shows that women who can’t reach the old target heart rate are not at as high a risk for cardiac events and death as men who can’t reach their targets.”

There is however, a male voice raised in protest. Asked what the new rate means when women go to the gym, Carl Foster, past president of the American College of Sports Medicine is quoted as saying this new formula means “absolutely nothing. You assess how hard you’re working based on how you feel in the perceived exertion test. Moderate is good. Unless you’re an athlete, make sort of hard your upper limit, .Your breathing is the telltale clue in the talk test. Ideally, you should be able to speak in complete sentences without breathing hard. (this is good advice for our patients on beta blockers)

Dr Gulati reports that she hopes soon to have an iPhone app that will make calculating women’s target heart rates easy and fast.

You can find out more about Dr Gulati and this topic from the following websites:

http://medicalcenter.osu.edu/patientcare/findadoctor/directory/Pages/index.aspx?DocID=087833

http://well.blogs.nytimes.com/2010/07/05/recalibrated-formula-eases-womens-workouts/

Resources:
www.HealthJourney.com
www.BrainSync.com
www.PathofLight.com
Belleruth, Naparstek, “Meditation for Relaxation & Wellness”
Burne, Rhonda, “The Secret”
Hay, Louise L, “You Can Heal Your Life”
Karlsson, Fridrik, “Peace of Mind”
Pert, Candace, “Molecules of Emotion”
Lipton, Bruce PhD, “The Biology of Belief”
Tolle, Eckhart, “A New Earth”

Americans are shelling out big bucks for expensive cosmetics to treat skin problems such as acne, wrinkles and dryness, but most consumers are overlooking the cheapest, safest and most effective remedies: healing foods. A host of healthy, natural foods offer potent healing and preventative powers to remedy a wide range of skin troubles. These foods can dramatically improve skin for a fraction of the price of costly cosmetics or dermatologist visits:

Green Tea — Green tea is rich in antioxidants that reduce inflammation and protect cell membranes. It has been proven to reduce the damage of sunburns and overexposure to ultraviolet light, which in turn reduces the risk of skin cancer. Green tea is also high in polyphenols — compounds that eliminate cancer-causing free radicals.

Recent research by scientists at the Medical College of Georgia shows that the polyphenol most abundant in green tea — EGCG — also acts as a “fountain of youth” of sorts for skin by reactivating dying skin cells. In addition to its skin-healthy properties, green tea is also high in vitamins C, D and K, as well as riboflavin, zinc, calcium, magnesium and iron.

Salmon — Salmon — along with other fatty fish, walnuts and flaxseed — is high in healthy fatty acids that are key for achieving healthy skin. Essential fatty acids such as omega-3s help keep cell membranes healthy by keeping out harmful substances as well as allowing nutrients to enter cells and exit with waste products. Omega-3s also reduce the body’s production of inflammatory agents that can damage the skin. Increasing consumption of omega-3 fatty acid-rich foods such as salmon will help keep the skin supple and youthful. A 1:1 ratio of omega-6 fatty acids to omega-3s is ideal, but the ratio in the typical American diet is more like 20:1, so boosting consumption of salmon and other oily fish can help bring that ratio closer to 1:1. Salmon is also rich in protein, potassium, selenium and vitamin B12.

Blueberries — Blueberries are considered by many experts to be the highest food source of antioxidants, which target free radicals that can wreak havoc on skin cells. The antioxidants and phytochemicals (plant sources of nutrition) in blueberries neutralize DNA-damaging free radicals, reducing cell damage. When skin cells are protected from damage and disintegration, the skin looks younger for longer. Blueberries are also an excellent source of soluble and insoluble fiber, vitamin C, manganese, vitamin E and riboflavin.

Carrots — Carrots are an excellent source of vitamin A, which is a required nutrient for healthy skin. They also contain high levels of antioxidants, which prevent free radical damage of skin cells. Vitamin A is required for developing and maintaining skin cells, and a deficiency of the vitamin can cause dry skin. Carrots are also a superior source of fiber, biotin, vitamins K, C and B6, potassium and thiamine.

Water — Drinking plenty of water — at least your individual minimum intake — will help keep your skin young and healthy-looking. Water in caffeinated or sugary beverages does not count; water intake must be from pure, clean water, which rejuvenates skin cells. Water both hydrates cells and helps them move toxins out and nutrients in. Nutrition expert Liz Lipski, PhD, CCN, says when the body is properly hydrated, it sweats more efficiently, which helps keep the skin clean and clear. In addition to consuming therapeutic quantities of green tea, salmon, blueberries, carrots and water, consumers should avoid certain foods that trigger bad skin reactions. Such ingredients include sugar, white flour, saturated fats and fried foods, which are especially bad for the skin, since they can trap oil and bacteria beneath the skin, causing acne and other skin ailments.

The skin is considered the outside indicator of inside health, and putting expensive creams, lotions and treatments on the outside of the skin can’t alleviate problems that stem from inner nutritional deficiencies. Consuming the right foods and avoiding the wrong ones can reveal beautiful, youthful-looking skin without the high price tag of expensive cosmetics.

Note from Mike Adams, aka “The Health Ranger”: An important “overlay” factor on all this concerns raw foods versus cooked foods. Raw food juicing is the surest way to healthy skin, and I recommend juicing fruits, vegetables and nuts (soak them first) in a Vitamix to create superfood smoothies. People who drink raw juices on a daily basis have skin that absolutely glows. On the other hand, those who eat mostly processed, refined or cooked foods have skin that ages rapidly. So be sure to include raw food smoothies in your diet on a daily basis if you want great looking skin!

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.

Breast awareness is critical to the all-important early detection of possible breast disease.  Men get breast cancer also, and it’s not rare in men, although it is the second leading cause of cancer deaths in women, after lung cancer. Although men should regularly check their breast tissue, this article is aimed more at increasing awareness of female breast tissue.

Check breasts regularly.  This means several times a week.  Once a month is not enough.  You don`t need to lie down or have any props.  You just need your hands and your mental focus.  Please don`t think to yourself  ”I’m checking my breast(s) to make sure I don’t have cancer.”  The optimal mind set is “Hi! How are you doing today gals! Nice to feel you!”

Incorporate breast self-exam into your bathing routine.  As you soap up your armpits, spend 5 extra seconds feeling in the armpits.  Feel for lumps or bumps, which could signify enlarged lymph nodes.  The lymph nodes that drain the breast tissue are located in the armpits, so enlarged armpit (axillary) nodes could signify breast infection or breast disease.

Next, using both hands simultaneously, carefully feel the entire breast tissue, down to the chest wall.  You might use a circular pattern, spiraling in towards the nipple to make sure you cover the whole terrain.  A stripe pattern is fine too.  Just as long as all of the breast tissue is felt.  What you are feeling for is ASYMMETRY.  Breasts are most definitely lumpy and bumpy – this is normal!  This is the nature of fibrocystic tissue, which most women have and which does not predispose to breast disease or cancer.  A lump or bump that is hard (not squishy) and is not felt in the mirror opposite area of the other breast, requires immediate medical attention.

If your breast tissue is already asymmetrical (due to surgery or disease) you cannot rely on feeling the symmetry of the breast tissue.  Feel instead for lumps or bumps that seem to be growing.

If you find a suspicious lump or bump consider follow-up with a mammogram, ultrasound or biopsy.  Regular mammograms are not necessarily the best approach to breast cancer prevention.  Consider the following:

Mammograms deliver ionizing radiation to sensitive breasts tissue.
Mammograms may create complacency in women, and reduce the likeliness of performing regular breast self-exam.
An aggressive breast cancer, especially in a younger, hormonally active, woman could kill her before the next annual mammogram.
Mammograms have not reduced breast cancer deaths according to some sources.
Mammograms produce many false positive results, leading to unnecessary medical intervention including biopsies, which leave scar tissue in the breast.

References
http://www.gotomydoc.com/education/breast_health/learn/false_pos_mammo/
http://www.med.umich.edu/1libr/wha/wha_selfexam_crs.htm
http://www.ahrq.gov/CLINIC/uspstf/uspsbrca.htm

Is this a sneak preview of government rationing of healthcare dollars?  Even in advance of providing universal coverage?  Well guess what?  Healthcare must be rationed.  The endless deep pocket attitude is what is driving the system to rapid bankruptcy.  That being said, the issue of PAP guidelines now recommending delayed screening completely misses the target.

One of the problems with the new guidelines is that age has minimal relevance in determining which woman should receive a PAP screen, and when.

The purpose of a PAP (short for Dr. Papanicolau, the test inventor) is to find cervical cancer as soon as possible, before it progresses.  This is what any good cancer screening test is for.

In the PAP test, cells are gently scraped off the cervix (which is the muscular neck at the base of the uterus) for analysis by a pathologist.  Cervical cancer is caused by human papilloma virus (HPV).  The virus causes very specific cell changes.  Macroscopically, cells damaged by HPV will blanch (turn whitish and slightly powdery) with a vinegar application.  This pre-test is often done by the savvy gynecologist or primary care provider to help begin to localize the area of infection.  Microscopically, HPV causes a characteristic crinolation (edges of the cells get crinkled looking) which can be quantitatively measured for degree of infection.

Here is a very important point, often not divulged to the patient:  MOST HPV infections are low grade and thus, by definition, self-resolving.  Low grade HPV must be watched, not treated.  Repeat the PAP in 3 to 6 months.  Patients with low grade HPV may benefit from anti-viral therapy (Vit A, Lomatium (Osha), zinc, maybe Echinacea, maybe in vaginal suppository form as well as oral dosing).  Only some of the HPV strains (16, 18, 33,35, 69, 72) are high grade or high risk and may progress to cervical cancer if left untreated.

Patients with high grade HPV in the naturopathic physician’s office are offered a very effective therapy called escharotic treatment which is basically a slow, herbal burn of the infected outer cells of the cervix, resulting in fresh, healthy tissue.  This option requires at least 8 office visits.  Another option is a referral for a LEEP, a surgical procedure which slices out a cone of tissue in the cervix, which may compromise future vaginal deliveries, so of concern to younger women still wanting children.

This article is purposely avoiding discussion of the Gardasil vaccine because this particular vaccine has caused so many problems and the issue is fraught with political and financial malfeasance.

Here is the main point:  Every time a woman has a new sex partner, she needs a PAP.  Her age doesn’t matter.  This is because HPV is an STD (sexually transmitted disease) which does not arise spontaneously, but needs to be acquired, by sexual contact with an infected partner.  HPV is almost always silent in men.  It is relatively rare to find healthcare providers, even urologists, to screen, much less treat, a man for HPV infection.  However, men can, and should, be screened and treated if a sex partner of theirs turns up with high grade HPV.

Once a woman is settled in to a mutually monogamous sex partnership and has 3 normal PAPs with that partner, she doesn’t need chronic screening UNLESS she starts to use tobacco, or uses hormones (such as birth control pills or HRT) which are both risk factors for potentiating latent HPV.  Many women diligently present to their doctor`s office wanting their annual PAP.  This may not be necessary, but, and hopefully the physician will explain that, and also take time to check their blood glucose, blood pressure, and look for new/strange moles on their backs.  Unless the above parameters apply (new sex partner, tobacco or hormone use) chronic PAP screenings are not a good use of healthcare time and money.

However, starting around age 40 an annual pelvic exam is advisable for women with a strong family history of ovarian cancer.  A bimanual exam of the uterus and ovaries should be performed every 2-3 years for women over age 40 without known risks for ovarian cancer.  Also, women should get a baseline CA-125 (as yet imperfect, but in the process of improving) which is a blood screen for abnormal ovarian activity, by age 40.  Unfortunately, most ovarian cancers are found too late.

By the way, long-term hair bleaching and taking anti-depressants are both established but little known risk factors for ovarian cancer.  So is using talcum powder in the genital area (talc grains are very hard and will irritate the uterus, fallopian tubes and ovaries if it migrates up through the cervix.  Other known risks for ovarian cancer, besides genetics, is taking fertility drugs, such as Clomid, for more than 6 rounds.

References
http://www.collegian.psu.edu/archive/2008/09/09/cdc_gardasil_vaccination_safe.aspx
http://www.thehpvtest.com/About-HPV.html
http://www.medhelp.org/NCI/CancerNet/CDR62822.html#

Check out this discussion about breast cancer screening changes. Will the result by more cancer deaths, or not?

The bigger issue is patient empowerment and patient education.  If a woman understands the purpose and limitations of any given screening test, she will engage with it more appropriately, which saves the system gobs of money, and even more important, makes for a healthier population.  On the mammogram issue, annual screenings in a woman’s 40s have always been controversial, so that part of the new guidelines is actually old news.  Baseline mammography should occur by age 40, or sooner if a woman has a strong family history for breast cancer.  However, annual mammogram screenings in women in their 40s is a bad idea.   After that baseline ladies, wait until you are in your 50s unless something changes such as initiating a hormone prescription (especially the non bio-identical variety such as Premarin) or feeling an asymmetrical lump in your breast tissue.

The most shocking part of the new guidelines is the notion that breast self-exams are useless.  They are not useless.  Most breast cancer survivors discover the cancerous lump themselves.  Please check elsewhere on this site for the description of a technique called Better Breast Self-Exam.

The idea that cancer screens prevent cancer is an unfortunate misconception to which the cancer industry does not strenuously object, but this is hardy surprising since the medical machine partly works by selling drugs and fear.  Breast self-exam is the ultimate tool for early detection.   It is completely patronizing to suggest that BSE is ineffective.

Annual mammography as an industry strategy has done nothing to reduce breast cancer mortality since it was widely deployed in the late 1980s.   The only change which has put a dent in breast cancer deaths since the advent of the annual mammogram has been the reduction of prescription hormone use.  In the summer of 2004, findings from the 200,000-women-strong study called the WHI (Women’s Health Initiative) were published linking the use of conventional hormone replacement therapy (like Premarin or, more dangerous PremPro) to increased rates of breast, colon and uterine cancers.  These increases were not huge, but considered statistically significant.  Many women have abandoned these post-menopausal drugs and doctors are much more cautious about prescribing them.

If you must take hormone support for intractable hot flashes or rapid bone loss that cannot be resolved any other way, use only bio-identical hormones (which are prepared by compounding pharmacists and mimic the exact molecular construction of naturally occurring progesterone and estrogen and testosterone molecules).

Dr Emily A Kane is the author of Managing Menopause Naturally

references

http://www.nytimes.com/2009/11/23/health/23cancer.html?_r=1&ref=todayspaper
http://www.alternet.org/reproductivejustice/144053/do_yearly_mammograms_save_women%27s_lives
http://www.nhlbi.nih.gov/whi/whi_faq.htm
Berg WA, Blume JD, Cormack JB, Mendelson EB, Lehrer D, Blez M, et al.  Combined screening with ultrasound and mammography vs mammography alone in women at elevated risk of breast cancer.  JAMA. 2008  May 14;299(18):2151-63.

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.

Diabetes management.
Untreated, this disease will likely cause you to die sooner, and miserably.  Untreated diabetes causes blindness, deafness, cardiovascular failure and is the leading cause of lower limb amputations.  Luckily, it can be effectively managed quite well, with dedication to lifestyle changes.

Key concepts:

Eat regular, smallish meals, 3 or 4 times daily.  Keep a steady schedule for feeding to help stabilize blood sugar levels.  Each meal should have more or less equal calories from fat, complex carbohydrates and protein.  Strictly avoid refined carbohydrates.  Eat less fat if weight is an issue.  However, diabetics NEED “good” fats, from vegetables and organically raised animals.  Avoid non-organic animal products because of the toxins in their fat.  Consider the following advice, which is especially true for diabetics and those with other, nutritionally-based chronic diseases: eat like your great-grandparents did.

Beans for breakfast (lentils, black, adzuke, etc) is an excellent choice.

Diabetics need minerals (take a multi-mineral) especially magnesium, potassium and, most importantly, chromium.  Chromium (ideally picolinate) is no longer in our soil in significant quantities, nor in processed grains.  Take up to 2000 mcg daily.  5000 mcg daily has been shown to cause reversible kidney damage, so use less.  The therapeutic dose is up to 10 times higher than the commonly prescribed 200 mcg daily.

Diabetics need B vitamins — take a B multi in the 50 mg dose range (with 1000-2000 mcg for B 12)

Good snacks:
apple slices coated with cinnamon
dried cherries (another low glycemic food) with almonds
dahl

help for peripheral neuropathy:
this is a CIRCULATORY, not nerve, problem.  600 mg ALA (alpha lipoic acid) daily may help. 

Brilliantly effective is a several week course of nearly nightly (5 out of 7 nights per week) of wet sock therapy.  You need a bowl of ice water, thin cotton socks and thick wool socks.  At bedtime, soak the thin socks in ice water then wring out thoroughly.  Slip onto feet while still very cold.  Cover immediately with thick socks and go to bed.  In the morning the socks will be completely dry and the feet warm.  Repeat faithfully until full sensation in the toes is restored.

help for sugar cravings:
eat protein at every meal
again, regular meals at regular times
a little bit of dark chocolate (low sugar, often made with good fats, full of antioxidants, and, most of all, really yummy)

help for diabetic ulcers:
over-the-counter Dessitin (zinc oxide paste), or
cholorophyll poultice — apply 1 tsp chlorophyll in a clean cloth or cotton wad to ulcer twice daily until healed.

 You need daily exercise.  Think of it as moving, for fun!  Why is this so important?  Will it help regulate/lower blood sugar levels?  Yes!  Will it improve your physical appearance?  Yes!  Will it promote strength and longevity?  Yes!  But the main reason I advocate 20 minutes of fairly vigorous daily exercise is because it has the capacity to create ecstasy — your own personal Nirvana farm!  Endorphins promote a state of bliss!

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Preventing Kidney Stones:

the main therapy is hydration — do NOT let yourself get dehydrated.  Be pro-active.

also, staying on B6 (250 mg in the morning) and Magnesium (500 mg at bedtime) is almost foolproof for prevention.

plus, avoid intensive eating of high oxalate foods such as spinach and rhubarb.
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the SOY question.  Good, or bad?
Well, according to Russell Marz (owner, Onmi Nutrition, and author of superlative nutrition textbook “Medical Nutrition from Marz”), it depends…

In general, soy does not (despite claims from Joseph Mercola, DC — who often gives excellent advice — and the Price-Pottenger Foundation) cause brain shrinkage, testicular atrophy or cancer.  Soy rarely causes thyroid problems.  Soy does have a high phytate content, which can bind minerals.  These effects, which lessen over time (with ongoing soy food consumption) are largely offset by the following: soy is HIGH in non-animal protein, fiber, isoflavones, magnesium, potassium, Vitamin K (which feed good gut flora, ameliorating digestion of soy, and all other foods) and also contains some Omega 3 (”good”) oils.  Soy beans have exceptional nutritional value with relatively low calories. 

When consumed with high iodine foods (sea vegetables, fish) soy does not contribute to goiters (growths on the thyroid gland generally associated with decreased thyroid functioning).  Fermented soy is the best form of soy (natto, miso) but other commercially available soy foods (soy milk, tofutti, soy pups) can not only provide good nutrition but also medicinal components to reduce cancer risk (especially breast, prostate and colon).

Asians typically eat 15-30 grams of soy product daily.  This would be 1/2 block of tofu, or 2 glasses of soy milk, or 3 servings of miso soup, or a handfull of soy nuts.  They have relatively low rates of hormonally-induced cancers and thyroid problems.

Caution:  about 1/2 to 1 % of the US population is allergic to soy. 

 Also, one kind of soy to completely avoid (and this can be tricky) is GMO soy.  Much of the soybean crop grown in the US today (the world’s major soybean producer) is GMO, and grown with Roundup Ready seed. 

While direct evidence of GMO plants harming humans is not available, the harm is clear to both the environment and economic interests of farmers.  GMO crops create dependence on a few multinational food corporations for staple foods, as well as causing extinction of wild plants.  GMO foods are speculated to potentially harm humans by virtue of genetically modified material being taken up by our gut flora, permanently altering the DNA of the friendly bacteria that reside within our intestines.
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Vitamin D dosing
a recently published study (Gordon, CM, et al., “Treatment of Hypovitaminosis D in infants and Toddlers” J Clin Endocrin Metab. April 15, 2008: 10.1210/jc.2007-2790) summarized that giving three different therapeutic doses of Vitamin D resulted in equivalent improvements in serum Vit D (OH-25 cholecalciferol) levels.  These 3 treatment regimens were:

1) daily dose of 2,000 IU oral ergocalciferol (Vit D2, which needs to be converted to D3)
2) daily dose of 2,000 IU oral cholecalciferol (Vit D3, the “active” form)
3) weekly dose of 50,000 of oral ergocalciferol (the expensive drug, Calcitriol)

In my experience, it is best to give D3 because some folks don’t convert D2 to D3 efficiently.  Further, D3 is less expensive.  However, the 2,000 IU daily of D3 may not be enough to get serum levels up to above 50 ng/dL.  If your levels are below 32 ng/dL you may need to supplement more aggressively (10,000 IUs daily for at least a month).

Further, some clinicans and researchers are noticing that longer term (beyound 6 weeks) of high dose weekly D2 (the drug) therapy will start to reverse beneficial trends and create not only high calcium levels in the blood but ultimately a reversal in raising Vit D levels.

Another consideration for vegans maybe that D3 tends to come from fish oil whereas the D2 drug is synthetic, and not animal based.

Tannins bind iron, so if you like to drink tea, especially black tea, make sure you do not take your iron supplements or iron containing foods within 2 hours of drinking black tea.  Meat and seafoods are the best dietary sources of iron.  If you prefer to not eat meat, blackstrap molasses and many greens,  especially nettles and spinach, are a good source of iron and other important minerals.  Take 1 tsp of molasses daily, and at least one serving of steamed dark leafy greens daily. 

Make sure to check your hematocrit (red blood cell concentration of iron) every 3 months until the value is optimal.  If your iron levels stay low, you can also find a food-based iron supplement: look for the ferrous succinate (not sulfate, which tends to be constipating) form of iron, and take 25-50 mg daily.  Make sure to work with a healthcare provider until your anemia is resolved.