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The Complete and Easy-to-Use Natural Health Reference from a Medical Doctor’s Perspective

p aul barn e y , m .d.

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WOODLAND PUBLISHING

Pleasant Grove, Utah

© 1 9 9 8 Woodland Publishing, I nc.

P.O. Box 1 6 0

Pl easant Gr ove, Ut ah 8 4 0 6 2

All right s r eser v ed. No par t of t hi s publication may be r epr oduced, st or edin a r et riev al sy st em, or t r ansmit t edin any f or m wit hout t he prior w rit t en per mission of t he copy right ow ner .

NOTE: The inf or mation cont ai ned in t hi s book is not int ended as medical advice, but is sol el y f or educational pur poses only . It is not int ended t o di agnose, t r eat , or pr escribe, and does not r eplace t he ser vices of a t r ai ned phy sician. It is assumed t hat t he r eader will consul t a medical or heal t h pr of essional if y ou know or suspect y ou hav e a serious heal t h pr oblem. Nei t her Woodl and Publishi ng nor t he aut hor di r ectly or indir ectly di spenses medical advice or pr escribes t he use of her bs, suppl ement s, or ot her f or ms of t r eat ment f or illness wit hout medical appr ov al .

Cov er design by Cor d Udall

PRINTED IN THE UNITED STA TES OF AMERICA

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Pref ace viii Acknowledgment viii Int roduction: How To Eff ectively Use This Book ix

Par t 1: A Cour se on t he EssentialComponent s of Wellness

WHY I BELI EV E I N SUPPLEMENT ATI ON 1 1 How t o Select Effective, Pure, and Superior Supplement s 12 The Profound Import ance of Guarant eed Pot ency 13

A DI SCUSSI ON OF DI ET: WHAT WE EAT PROFOUNDLY DETERMI NES HOW WE FEEL

1 4 Typical American Eating Habit s 14 Why do Medical School Courses Ignore t he

Healt h Implications of Diet ? 15 Why t he RDA Needs Revision 15 Proper Digestion: A Major Problem in This

Count ry 15 The Neglect ed Role of Digestive Enzymes

1 6 Hydrochloric Acid Deficiency 1 6 Fiber 1 6 Aut oint oxication: Fact or Fiction? 20 Colon Cleansing 20 Fasting 21 Food Allergies 21 Soy-Based Foods 24 Food Additives 24 Sugar and Artificial Sweet eners 24

Diet ary Guidelines f or Good Healt h 26 Weight Loss 27 The Exercise Component 29 Macronut rient s: Carbohydrat es, Fat s

and Prot eins 30 Micronut rient s: Vit amins and Minerals 3 3 Amino Acids and Their Actions 41 Free Radicals 4 3 Antioxidant s 44 Wat er 45

PREV ENT I ON: HOW TO BOOST OUR I MMUNE SYST EM 4 6 A Brief Overview of Immune Function 46 Immune Syst em Dysfunction 47 Causes of Immune Syst em Impairment 47 Diet and Immunit y 48 Herbs and Herbal Combinations That Boost Immune Function 4 9

EXERCI SE: THE MANY BENEFI TS OF MOV I NG T HE BODY 4 9

THE BODY-MI ND-SPI RIT CONNECTION AND HEALING 50 St ress: Public Healt h Enemy Number One 50 St ress Test : Personalit y and Event s 51

Par t 2: Alt er nativ e Ther apies

MAINSTREAM MEDICINE AND ALTERNATIVE THERAPIES: MY STORY 53

EDUCATION IN NATURAL MEDICINE IS CRUCIAL TO EFFECTIVE HEALING 54

WHY ARE MORE DOCTORS EXPLORING ALTERNATIVE THERAPIES? 54

SCIENTIFIC DOCUMENTATION OF NATURAL TREATMENTS 5 5 Cranberry and Urinary Tract Inf ections: Magic or Science? 55

Phyt omedicinals: Herbal Medicine 55 Herbs vs. Drugs: A Comparison 56 Are Herbs Safe? 57 Incorporating Herbs int o Your Meals 58 Chinese Herbal Medicine 5 8 The Theory of Yin and Yang 58 MAJOR HERBS AND THEIR APPLICATIONS 59 AN OVERVIEW OF OTHER NATURAL SUPPLEMENTS 81 LEARNING ABOUT OTHER NATURAL PROTOCOLS 91

Par t 3: Individual Ailment s and Their Recommended Tr eat ment s

Acne 9 7 AIDS/ HIV 101 Allergies 10 6 Alzheimer’s Disease 110 Angina 11 4 Anxiet y 119 Art eriosclerosis 12 3 Art hritis 12 3 Ast hma 128 At hlet e’s Foot 132 ADD/ Hyperactivit y 13 4 Autism 137 Back Pain 1 40 Bad Breat h 14 3 Bedwet ting 145 Bee Stings 147 Bladder Inf ections 147 Boils 15 1 BPH (Benign Prost atic Hypert rophy) 15 3 Bronchitis 15 3 Bulimia 156 Burns 15 9 Bursitis 1 63 Cancer 166 Canker Sores 174 Carpal Tunnel Syndrome 1 76 Cat aract s 179 Chicken Pox 182 Chronic Fatigue Syndrome 184 Colic 188 Colitis 190 Coronary Heart Disease 194 Crohn’s Disease 1 98 Cyst s, Breast 198 Dermatitis 198 Diarrhea 198 Diverticulitis 202 Dysmenorrhea 2 06 Earache 206 Ear Infection 209 Eczema 2 09 Endomet riosis 213 Epilepsy 216 Fever 220

Fibrocystic Breast Disease 223
Fibromyalgia 227
Gall Disease 23 1
Gallst ones 231
Gingivitis 234
Glaucoma 234
Gout 237
Halit osis 241
Headaches 241
Heart At t ack 241
Heart burn 245
Heart Disease 248
Hemorrhoids 248
High Blood Pressure/ High Cholest erol 252
Hypert ension 257
Hypoglycemia 257
Impot ence 260
Infertilit y 263
Inflammat ory Bowel Disease 267
Insect Bit es 267
Insomnia 269
Kidney St ones 273
Lupus 276
Meningitis 280
Menopause 283
Menst rual Cramps 287
Migraine Headaches 290
Mononucleosis 294
Motion Sickness/Nausea 297
Multiple Sclerosis 300
Appendix A: Resource Inf ormat ion 389
Appendix B: Glossary 3 95
Index 401
Obesit y 304
Ost eoporosis 308
Panic Disorder 312
Parkinson’s Disease 312
Periodont al Disease 316
PMS 319
Pneumonia 323
Pregnancy-Relat ed Complications 326
Prost at e Disease 330
Psoriasis 333
Rheumatic Fever 337
Shingles 339
Sinusitis 342
Skin Disorders 346
Sleep Disorders 3 46
Sprains/St rains 346
St ress 349
St roke 353
Sunburn 357
Temporomandibular Joint Syndrome (TMJ) 360
Toot h Grinding 364
Ulcers 367
Urinary Tract Infections 371
Vaginitis 371
Varicose Veins 375
Visual Disorders 378
Wart s 382
Weight Cont rol 385
Wrinkles 385
Yeast Infections 388

Pr ef ace

s a medical doct or w ho sincer ely w

ant s his patient s t o get w ell, I of f er t hisA book as a complet e guide t o nat ur al healing. This book is based on t heindividual ex periences of my ow n patient s. I cur r ently t r eat 8 0 t o 8 5 per cent of my patient s wit h alt er nativ e t her apies, so I hav e come t o under st and w hich nut ritionalsupplement s w or k best f or a w hole host

of ailment s and diseases. I hope t hat y ou, t he r eader , willbe t he beneficiar y of y ear s of schoolingin t he r ole t hat alt er nativ e medicine can play in r est oring and maint aining healt h not only in t he doct or ’ s of fice, but at home as w ell.

In w riting t his book, I hav e collect ed y ear s’ w or t h of dat a concer ning alt er nativ e t her apies, t heir phy siological mechanisms, and how t o apply t hem cor r ectly . It is my hope t hat t his inf or mation will help t o

dispel t he conf usion t hat sometimes sur r ounds nat ur alhealt h pr actices—especially now , w hen allkinds of inf or mation bombar ds us concer ning healt h supplement s. Fr equently , t hat inf or mationis cont r adict or y , causing us t o become mor e per plex ed t han ev er , a sit uation w hich of t en pr ompt s us t o abandon pot entially v aluabl

e t her apies. Not only does t his manual discuss t he pr

oper use of alt er nativ e t her apies f or ov er 1 0 0 diseases and ailment s, it includes t he

lat est scientific document ation suppor ting specific her bs, supplement s, et c. In addition t o r ef er ence mat erial and t er minology defining t he r ole of vit amins, miner al, her bs, amino acids, acupunct ur e, and scor es of ot her supplement s and t r eat ment s, t hi

s book guides y ou, as an int er est ed consumer ,in how t o choose pot ent , pur e pr oduct s, t he best deliv er y sy st ems f or t hose pr oduct s, and how t o apply t hem f or maxi mum benefit .

It is essentialt hat my patient s under st and how much of a suggest ed her bal t r eatment t o t ake and how long t o continue t r eat ment . In addition, issues of saf et y and success r at es ar e also r eview ed and how t o pr ev ent disease is individually addr essed. I hav e det er mined t hat successf ully implementing new t r eat ment s depends on t he patient ’ s willingness t o

not only utilize t hese t her apies, but t o under st and how t hey w or k as w ell.

Mor eov er , t oignor e t he spirit ualaspect of healingis t o ov erlook one of t he most pow er f ul f or ces int rinsically linked t o healt h and happiness. The mor e sickness I see, t he mor e I am convinced t hat one’ s

spirit ual healt h is int ricat ely w ov en int o t he notion of t ot alw ellness and cont ent ment . A s I continue t o pr actice medicine and t each medical st udent s, I am mor e convinced t han ev er t hat t r ue medicine must incor por at e a “ holistic” appr oach t o disease. In ot her w or ds, people cannot be t r eat edin slices, t hey must be car ed f or as multif acet ed, w hole beingsin t er ms of t he phy sical, int ellect ual and t he spirit ual. In so doing, medical pr actitioner s will finally lear n t o heal in t he w ay Hippocr at es int ended. As a medical doct or , it has only been af t er consider able st udy and application t hat I hav e seen fir st hand t he v alue of alt er nativ e t her apies f or my patient s.

Paul Bar ney , M.D.

A cknowledgment

width="13" height="32" src="images/docs-guide-nutrition_img_8.jpg" >ex pr ess many t hanks t o Rit a Elkins, w hose seemingly endless hour s of w riting and r esear ch pulled t his pr oject t hr ough. Wit hout her w or k, insight , and per sev er ance, t his book w ould not be a r ealit y .

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Int r oduction: How To Ef f ectivel y Use Thi s Book

width="13" height="32" src="images/docs-guide-nutrition_img_9.jpg" >believ e t hat t his is t he most compr ehensiv e r ef er ence guide av ailable concer ning t he maint enance of optimalhealt h and t he nat ur alt r eat ment of disease. It is based on y ear s of ex perience and boils dow n t he glut of healt hinf or mation floating ar ound out t her e, t o t he lat est and t he most r eliable dat a av ailable. Because I believ e in int egr ating alt er nativ e medicine wit h or t hodox pr actices, I hav e w rit t en t his guide t o ef ficiently cov er vir t ually ev er y ar ea of w ellness, giving y ou, as t he patient , a r eady-r ef er ence of viable healt h options wit h scientific v alidation w henev er possible. Ideally , I w ould like t o see patient s t aking t his guide wit h t hem w hen t hey visit t heir phy sicians. It will undoubt edly spar k some f ascinating conv er sation.

In addition t o t he initial sections, w hich act as easy-t o-r ead t ut orials on vir t u-ally ev er y nat ur alsupplement and healt h discipline, t he best nat ur alt r eat ment s f or ov er 1 0 0 diseases and disor der s ar e delineat ed andjust about ev er y per tinent f act y ou may need t o know has been addr essed. Sy mpt oms, causes, diet ar y guidelines, conv entional t r eat ment s, her bal and nut ritional supplement s, pr ecautions, pr oduct r ecommendations and pr ev ention guidelines ar e supplied. The most ef f ectiv e supplement s ar e list ed in inset s under t he primar y heading wit h secondar y nut rient s inv ent oried. I hav eincluded a section called “Doct or ’ s Not es” in w hich I shar e wit h y ou my ow n per sonalex perience wit h t he nat ur alt r eat ment s of t he disease r ef er enced. Helpf ul and pr actical suggestions t hat one can implement at home ar e also described f or each ailment .

The mind/spiritlink t o achieving healt h, w hichis equally impor t ant and f r equently ex cluded f r om ot her pr of essional healt h guides, is also included. I am a st aunch believ er t hat in our quest t o get t o t he bot t om of disease, w e must t alk about bot h t he spirit ualand psy chologicalf act or s w hich pr of oundly influence t heliv es and w ell-being ofour patient s. St r ess managementis also ex amined and af t er y ear s of dealing wit h t he healt h implications of st r ess, I hav e included t he most ef f ectiv e appr oaches.

A number of glossar y sections wit h easy-t o-find definitions will help y ou as t he consumer w alk int o a healt h f ood st or e f eeling mor e confident about y our choices. Bioactiv e compounds, pr actices f r om homeopat hy t o ar oma t her apy , and a compr ehensiv e listing of just about any nut ritional supplement ar e all defined. New compounds such as CMO, CLA, glucosamine, py r uv at e, et c., ar e all ev aluat ed. Nat ur al pr oduct s can t ake t he f or m of her bs, vit amins, miner als, amino acids and a wide v ariet y of ot her subst ances w hich hav eimpr essiv e t her apeutic cr edentials. Inst ead of simply defining t hese compounds, I hav e added my ow n comment s concer ning t heir use.

The key t o using t hese pr oduct s cor r ectly is education. No one w ant s t o spend money on w or t hless pr oduct s. On t he ot her hand, most of us need t o become much mor e healt h aw ar e and self-guidedin or der t o heal. Itis myint ention t hat t his r efer ence book will supply y ou wit h inf or mation on w hat ar e t he lat est , up-t o-dat e nat ur al t r eat ment s, t heir applications and saf et y issues. I hope y ou will find it not only usef ul, but enlight ening.

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“ I t is of t en t he scientist ’ s experience t hat he senses t he near ness of t r ut h w hen connections ar e envisioned. A connectionis a st ep t ow ar d simplification,

unif icat ion.”

Why I Believe In Supplement ation

Simply st at ed, t he medical been par ticularly ent husiasti

est ablishment has not c about using supple

ment s. I can see t hat at tit udes ar e in t he pr ocess of changing somew hat ; how ev er , t he change is much t oo slow . Scientific evidence suppor ting supplement ation is ov er w helming and can no longer be consider ed quacker y as it once w as. Numer ous scientific st udies suppor t t he f act t hat basic supplement ation of w hat w e w ould call a one-a-day vit amin can impr ov e our ov er all healt h. St udy af t er st udy t ells us t hat many of us ar e deficient in calcium, magnesium, zinc and manganese. Zinc is inv olv ed in at least 8 0 t o 90 met alo-enzy matic r eactions; many of w hich det er mine immune f unction. Obviously a zinc deficiency means t hat t he immune sy st em will be compr omised. Taking all t he her bs in t he w orld cannot make up f or t his deficiency because, wit hout

zinc, our r esponse t o ev en t he most pot ent her b w ould be f ault y .

Keeping our bodies supplied wit h miner als is absolut ely essential, and if w e gr ew our ow n f ood, per haps w e could f or ego supplement s. We don’ t gr ow our ow n f ood, and commer cial f ar ming pr actices hav e sev er ely deplet ed our soils of vit al miner als, especially t r ace miner als. If w e w ant t o t ake cer t ain miner alsint o our bodies, w e had bet t er t ur n t o good supplement s. If w e only needed nit r ogen and pot assium t o sur viv e, our cur r ent supply of ar tificially f er tilized, f ar m-gr ow n pr oduce w ould do nicely . Tr ace miner al supplement s can keep us supplied wit h t hese impor t ant miner als.

My view on t he impor t ance of supplement ation is based on y ear s of my ow n clinicalex perience. I consider my patient’ s diet ar y habit s initially and hav e continually discov er ed t hat most of t hem ar e not eating pr operly . Eating on t he r un, choosing sw eet , f at t y f oods as meal r eplacement s, and using caf f eine f or ener gy ar e mor e t he r ule t han t he ex ception.

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Unquestionably , t he majorit y of A mericans ar e not get ting t he nut rient lev els set by RDA st andar ds. Mor eov er , RDA st andar ds ar e of t en t oolow . Using a good multivit amin supplement only makes good sense. In addition, lear ning t o add ot her single micr onut rient s accor ding t o specific need and gender makes f or a much bet t er healt h scenario. Our eating habit s canimpr ov e; how ev er , if w e’ r e going t o t ake a r ealistic appr oach, t hey will pr obably nev er be good enough. Women ar e especially pr one t o nut rient deficiencies in t hat t hey continually r est rict calories, lose ir on t hr ough t heir periods and f r equently t ake bir t h cont r ol pills w hich can low er cer t ain nut rient lev els.

A t t his w riting, st atistics w hich ar e r andomly emer ging show significant deficiencies in t he B-vit-amins, chr omium, ir on, selenium, calcium, et c. In t he ar ea of cancer alone, deficienciesin vit amins A, C, and E hav e all been linked t o incr eased risk. Copper and zinc depletions pr of oundly impact immunit y and low chr omium lev els ar e t hought t o be r esponsible f or cholest er ol escalation and many blood sugar disor der s. A lack of selenium can pr e-dispose us t o hear t disease, low magnesium significantly cont ribut es t o PMS, and so on. Dat a st r ongly suggest s t hat using nut ritional supplement s early on could av oid millions of dollar s in healt h car e ser vices lat er . For ex ample, making sur e t hat w e get adequat e and absor bable amount s of calcium/magne-sium in our y ounger y ear s could help pr ev ent t he high incidence of hip f r act ur es w e see in our older populations. Simply st at ed, t aking supplement s is wise. The notion of using supplement s t o t r eat disease conditions r at her t hanjust maint aining healt his anot her ball game entir ely .

Pr of essor Linus Pauling, w ho w on t he Nobel Prize t wice f or his w or k, coined t he t er m “ or t homolecular ” psy chiat r y , w hich r ef er s t o t he t r eat ment of ment al disease by pr oviding t he most optimal molecular envir onment f or t he mind t hr ough cer t ain con-cent r ations of subst ances nor mally pr esent in t he body . A dminist ering ex t r a lar ge doses of vit amin C w as Pauling’ s specialt y and he has some engaging t heories concer ning vit amin megadose t her apy . The use of t hese nat ur ally occur ring compoundsis usually consider ed much saf er t han dr ug t her apy . Ther e ar e countless account s of people w ho hav e died or beeninjur ed by medicinaldr ugs. Dying f r om a nut rient ov er dose is ex t r emely r ar e. Dr . Zolt an P. Rona, M.D., point s out t hat t her e has nev er been a deat h as a r esult of any supplement ed vit amin or miner al. By cont r ast , he emphasizes t hat somet hing as commonly used as t he bir t h cont r ol pill has 2 0 0 know n and pot entially danger ous side ef f ect s.

Psy chiat rist s ar e t y pically skepticalof t he or t ho-molecular appr oach t o t r eating anyment aldisor der . Pauling fir mly believ ed t hat nut rition is cr ucial in t he t r eat ment of most ment al disor der s. He openly condemned t he medical est ablishment’ s bias against vit amin t her apy f or mood disor der s and point ed out

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t hat v arious st udies conclusiv ely demonst r at e t hat people suf f ering f r om schizophr enia ex perienced clear and undeniable benefit s by impr oving t heir nut ritional habit s. By t aking optimum amount s of niacin, ascor bic acid, t hiamine, py ridoxine and ot her nut rient s, t heir ment al outlook impr ov ed.

Unf or t unat ely , in t heir zeal t o pr ot ect us f r om quacker y , some medicaldoct or s t end t oignor e w hat can be of r eal v alue. Ther e is plent y of good scientific evidence t hat using vit amins and amino acids can successf ully t r eat behavior al disor der s, schizophr enia, depr ession and many ot her ailment s. Sadly enough, t he immov abilit y of some healt h car e pr of essionals concer ning t his subject can cr eat e a gr eat deal of pr ejudice and a lack of objectivit y .

My basic philosophy concer ning supplement ationis t hat ev er y one should be t aking a good, basic multi-miner al, multivit amin supplement daily . Mor eov er , t hey should augment t hat supplement wit h a br oad spect r um antioxidant f or mula. During periods of disease or ot her f or ms of st r ess, vit amin and miner al supplement ation should be incr eased. Recent st udies hav e f ound t hat in some diseases like br east cancer t he aggr essiv e use of nut ritional antioxidant s, essentialf at t y acids and coenzy me Q1 0 has r esult ed in significant r emission. Concer ning t he use of supplement s f or diseases like cancer , B. Levin, in t he Wint er 1 9 9 5 Quar t erly Review of Nat ur al Medicine, st at es: “ . . . t his st udy should help convince us t hat serious healt h compr omise canincr ease t he need f or cer t ain nut rient s. This st udy also suggest s a prima-r y r ole f or aggr essiv e nut ritionalsupplement ationin t he t r eat ment of br east cancer .”

Yes, it is t r ue t hat w e can go ov er boar d and no one w ant s t o t ake a handf ul of pills ev er y day . On t he ot her hand, I believ e t hat if most of us w er e t r uly aw ar e of t he pow er f ul healt h r oles supplement s can play , w e w ould nev er be wit hout t hem. Lear ning w hat t o buy and w hy enables us t o make wise choices based on t he individual needs of our bodies. We need t o r ead up and make educat ed pur chases designed t o augment our diet s and count er act t he det riment al ef f ect s of our moder n w orld.

HOW TO SELECT EFFECTIVE, PURE AND SUPERIOR SUPPLEMENTS

One of t he pit f alls of pur chasing a guidebook t o nat ur al t her apies is t hat t oo of t en t he aut hor neglect s t o giv e t he r eader specific dir ection about w hat t o look f or w hen shopping. Most of us w ho w an-der dow n t he aisles of a healt h f ood st or e of t en f eel as t hough w e need t he ser vices of a healt h “ t r anslat or .” Hundr eds of st r ange sounding compounds fill countless shelv es and ev en deciding on w hich vit amin C supplement or w hat kind of calciumis best can be dif ficult and f r ust r ating. Thr ough my pr actice and per sonalr esear ch, I hav e come t o believ ein t he pr of ound v alue of guar ant eed pot ency , t he impor t ance of t he pr oper deliv er y sy st em and t he notion t hat all compounds ar e not cr eat ed equal. In ot her w or ds, a vit amin or antioxidant compound t hat has been chemically sy nt hesized in t he labor at or y may act v er y dif f er ently inside t he human body t han t hose ex t r act ed f r om nat ur al sour ces.

In gener al, y ou w ant t olook f or vit amins and miner als ex t r act ed f r om nat ur al sour ces, w hen possible and pr actical, her bs t hat hav e a guar ant eed per cent-age of t heir activ e ingr edient s ( t hey usually cost a bit mor e) ,and supplement s t hat come f r om r eput able companies. In addition, all miner als ar e not cr eat ed equal as f ar as assimilation goes. In ot her w or ds, a zinc lozenge can be mor e ef f ectiv e t han a zinc t ablet . Cer t ain f or ms of calcium ar e bet t er absor bed t han ot her s. Many ov er -t he-count er f or ms of calcium come f r om inex pensiv e inor ganic sour ces such as calcium oxide or car bonat e w hich is of t en f ound in ant acid pr oduct s. These f or ms of calcium ar e not w ellabsor bed, t her ef or e, y ou may be f ait hf ully t aking w hat y ou t hink is an adequat e calcium supplement and still become calcium deficient . Ent eric coatings enable cer t ain nut rient s t o by pass t he st omach and dissolv ein t heint estinalt r act , w her e t hey willbe of much mor e v alue f or diseases like ir rit able bow el disor der . Ent eric garlic, f or ex ample, w ould be mor e ef f ectiv e as a t r eat ment f or colon disor der s t han r egular garlic capsules. Some or ganic vit amins ar e also bet t er assimilat ed t han sy nt hetic v arieties. For ex ample, or ganic vit amin E deriv ed f r om soy is much mor e ef f ectiv e t hanit s ar tificially sy nt hesized count er par t . It’ s also impor t ant t o know t hat much of vit amin B1 2islost t hr ough t he digestion pr ocess; t her ef or e, a sublingual f or m is pr ef er able. Bet a car ot ene conv er t s t o vit amin A ; t hus, t aking bet a car ot ene may be pr ef er r able t o vit amin A supplement ation in t hat lar ge doses of vit amin A can be t oxic, especially f or pr egnant w omen. In gener al, look f or t he f ollowing:

◆ Chelat ed miner als or plant-deriv ed t r ace miner als wit h no aluminum additiv es.

  • Vit amins and miner als f r om or ganic sour ces w her e possible. NOTE: Many nat ur al pr oduct s cont ain a combination of nat ur ally and sy nt hetically deriv ed nut rient s. In t he case of vit amin C, f or ex ample, ascor bic acid may be used r at her t han just r ose hips due t o t he high cost of t he nat ur al sour ce.

  • Fr ee-f or m amino acids.

  • Calcium ( gluconat e, cit r at e, aspar t at e, lact at e) . NOTE: Car bonat e is accept able if combined wit h ot her sour ces. Cit r at e has a good t r ack r ecor d f or absor babilit y and assimilation.

  • Zinc and chr omium picolinat e or , GTF chr omium; t hese f or ms ar e much mor e desir able.

  • Ent eric-coat ed pepper mint oil capsules f or bow el applications.

  • B1 2 and B6 in sublingual t ablet s.

  • Vit amin E wit h selenium.

  • Calcium wit h magnesium.

  • Wild y am f or pr ogest er one in cr eam/ t opical f or ms.

  • Shar k car tilagein pow der ed bulk f or m f or pr acticalit y in t r eating t umor s.

  • Pr ot eoly tic enzy mes ( can also be ent eric coat ed t o dissolv e in bow el only ) .

    • Ir on f r om nat ur al sour ces such as f er r ous gluconat e or cer t ain bot anicals.

    • ◆ A cidophilus in liquid or capsule f or m t hat guar ant ees bact erialcount andincludes bifidobact eria (check ex pir ation dat e) .
  • Glucosamine sulf at e wit h chondr oitin sulf at e ( wit hout chondr oitin pr esent , glucosamine’ s action is limit ed).

  • Pr ot ein f r om soy or ot her v eget able sour ces.

  • Guar ant eed pot ency her bs.

  • Br oad spect r um antioxidant blends using vit amin E, selenium, ger manium, lipoic acid, vit amin C, vit amin A , bet a car ot ene, bioflav onoids, or gr ape seed ex t r act

  • Multiple vit amins wit h st r ong pot ency f or each nut rient and a good ar r ay of t r ace miner als.

  • Bee pollen t hat is f r eeze dried and comes f r om local plant s, if possible.

  • Be w ar y of pr oduct s t hat cont ain sugar , st ar ch, salt , coal t ar s, y east , cor n, milk or ar tificial colorings or flav orings.

J ust because a pr oduct is f ound on t he shelv es of a healt h f ood st or e does not mean t hat it is necessarily good f or y ou or wit hout side ef f ect s. Hor monally based compounds such as DHEA , melat onin, pr egnenolone, et c., ar e just beginning t o emer ge as t her apeutic agent s, t her ef or e, no one r eally know s w hat t heir long t er m usage will cause. While some of t heir pr oper ties ar eimpr essiv e, t hey should be used wit h caution.

Buying pr oduct s f r om r eput able manuf act ur er s w ho believ ein purit y , pot ency and hav e high qualit y cont r ol, is essential. Companies t hat hav e in-house r esear ch and dev elopment depar t ment s ar e also r ecommended. Lear n t o r eadlabels, look f or per cent age of activ eingr edient s and asklot s of questions. Nev er hesit at e t o make a phone callt o a par ticular dist rib-ut or and find out all y ou can about a cer t ain pr oduct . The healt h of y our body as w ell as y our pocket book depends on it .

THE PROFOUND IMPORTANCE OF GUARANTEED POTENCY

While I w holehear t edly suppor t t he use of v arious nat ur al t her apies, I caution my patient s t o pur chase nat ur al pr oduct s f r om dist ribut or s w ho guar ant ee t he pot ency of t heir activ e ingr edient s. Vir t ually ev er y clinical st udy per f or med on her bs or ot her nat ur al subst ances w or ks wit h t he activ e ingr edient s w hich must be t aken in cer t ain dosages t o achiev e desir ed r esult s. It’ s not enough t olear n t hat cascar a sagr ada

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ef f ectiv ely r emedies constipation. Resear ch r esult s w hich suppor t t he use of v arious her bs and ot her nat-ur al subst ances ar e based on a cer t ain per cent age of activ e ingr edient . Not ev er y her bal pr oduct guar ant ees pot ency . A s a r esult , y ou might be w asting y our money and time, not t o mention t he f act t hat if y ou neglect t o see any desir ed r esult , y ou may conclude t hat nat ur alt her apies ar e w or t hless.

Lear ning t o r ecognize good her bal blends is v er y helpf ul. Ov er time I hav elear ned t he v alue of her bal f or mulas and hav e incor por at ed t hem int o my pr actice. As a phy sician, I f eel confident suggesting guar ant eed pot ency pr oduct s f or my patient s. Iliken t hese medicinal agent s t o “ her bal pr escriptions” in t hat t hey ar e st andar dized and subject t o rigor ous qualit y cont r ol. When I consult clinicalst udies w hich use nat ur al pr oduct s, I am st r uck wit h t he notion t hat of t en w e ar e not get ting w hat alabel may claim t o cont ain. Dilut ed,iner t , or inactiv e f or ms of her bs will not initiat e t he phy siological r eactions w e desir e. We need t o look f or guar ant eed pot ency in capsules, ex t r act s and tinct ur es.

Make sur e w hen y ou pur chase an her bal f or mula t hat it cont ains t he right pr opor tion of each her bal component . Her e is w her e r eput abilit y and ex per tise of t he manuf act ur er comes int o play . I can honestly say t hat if t he pr oduct s ar e good, her balt r eat ment s in combination wit h ot her t her apies such as acupunct ur e can achiev e r emar kable r esult s.

A Discussion of Diet : What We Eat Pr of oundly Det er mines How We Feel

Diet should be t he fir st t hing w e look at in diagnosing and t r eating disease. Of t en, just changing one’ s diet ar y habit s immediat ely pr omot es bet t er healt h. Ir onically , nut rition is usually t he last t hing most phy sicians addr ess. I hav e f ound t hat t he majorit y of people w ho go on a good nut ritious diet find t hat not only good healt h r esult s, but t he unexpect ed benefit of a height ened sense of w ell-being. Mor eov er ,in many cases, ailment s t hat of t en do not r espond t o dr ug t her apy disappear w hen diet and lif est yle ar e changed.

In spit e of t he pr of ound r oles nut rient s play in maint aining w ellness, w e ar e still r at her oblivious w hen it comes t o making wise f ood choices. If y ou don’ t believ e t hat how y ou choose t o satisf y y our hunger can hav e f ar r eaching healt h implications, t hink again. What w e nonchalantly pop int o our mout hs set s of f a series of complex chemical r eactions t hat impact vir t ually ev er y or gan and ev er y

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body sy st em. J ust look at t he ef f ect s of caf f eine consumption, f or ex ample. Caf f eine stimulat es t he r elease of nor epinephrine w hich can cr eat e a t empor ar y ener gy sur ge. What is not commonly know n is t hat it also inhibit s t he body ’ s abilit y t o absor b vitamin B1 , causes t he body t o lose magnesium, agit at es t he ner v ous sy st em, st r esses t he adr enal glands and is 1 0 0 per cent addictiv e.

The use of f ood t o pr ev ent or ev en t r eat diseaseis not hing new . J ohns Hopkins Univ er sit y uses a ket o-genic diet t o successf ully t r eat pediat ric epilepsy ; a t r eat ment pr ot ocolt hat is r ar ely suggest ed by most phy sicians. While t his diet has exist ed f or decades, only a small per cent age of par ent s w ho hav e an epileptic child know any t hing about it . Ty pically , soon af t er t he child’ s fir st seizur e, har sh anticonv ulsant dr ugs ar e employ ed and no ot her alt er nativ e t her apies ar e discussed. For many childr en, some-t hing as simple as pr oducing ket ones in t he body , w hich t he ket ogenic diet accomplished, can decr ease seizur es and ev en cur e a significant number of childr en. It becomes clear t hat f ood pr of oundly af f ect s br ain f unction, not t o mention t he r est of t he body ’ s mechanisms.

A ccor ding t o t he A merican Instit ut e f or Cancer Resear ch, appr oximat ely 40 per cent of all cancer in men and 6 0 per cent in w omenis associat edin one w ay or anot her wit h diet . Our choice of diet can eit her con-t ribut e t o diseases like st r oke, diabet es, car diov ascular disor der s, hear t at t ack, colon disease, cancer , et c., or it can help pr ot ect us f r om t hese pot entially f at al af flictions. The fir st t hing any one should do w ho w ant s t o maint ain t heir healt h is t o look at w hat t hey’ r e eating. Checking out t he cont ent s of y our gr ocer y car t can be v er y r ev ealing. If all y ou see is pr ocessed, inst ant , sugar y , f at t y , snacky f oods like y ellow cheeses, bacon, r ed meat , high-f at milk, sour cr eam, hot dogs, cr acker s, chips, cookies, w hit e rice, jello, inst ant pot at oes, highly sw eet ened cer eals and soda pop, t hings need t o change. Inst ead, t r y t o fill y our car t wit h f r esh f r uit s and v eget ables, w hole gr ain cer eals and flour s, dried beans of allv arieties, br ow n rice, millet , lean w hit e meat s, oliv e oil, semolina past as, par t skim mozzar ella cheese, low-f at activ e y ogur t s, t of u, et c. Whileit may t ake some doing, making t he change f r om t he fir st car t t o t he secondis possible. To help y ou under st and t he necessit y f or such a change,let’ slook at our eating t r aditions and how t hey ar e r uining our healt h.

TYPICAL AMERICAN EATING HABITS

Ov er t he last t hr ee decades, w e hav e wit nessed dr amatic changes not only in w hat w e eat , but also w hen and how w e eat . One of t he biggest changes is t hat moder n t echnology has cr eat ed new “ edibles” w hich hav e under gone countless chemical pr ocesses. We r outinely consume new cr op v arieties t hat hav e been genetically engineer ed; beef , poult r y and por k ar e commonly filled wit h hor mones giv en t o animals f or quick f at t ening; and high-t ech pr ocessing t echniques inhibit t he nat ur al det erior ation of pr ocessed meat s like sausage or salami. New f oods and sy n-t hetic f ood substit ut es like aspar t ame and newly emer ging “ f ake f at s” ar e r apidly dominating our selection of gr ocer y st or e f oods. Anot her change is t hat , unlike our gr andpar ent s, w e nolonger eat f oods in season. Fr uit s and v eget ables ar e shipped t r anscontinent ally and ar e of t en packed in dr y ice or cold st or age f or ex t ended periods of time. And, of cour se, millions of gallons of sugar y or ar tificially sw eet ened soda pop ar e consumed annually .

In many w ay s t he diet s of our ancest or s and of many t hir d w orld count ries f ar sur pass t he nut ritiv e v alue of our ow n. Primitiv e cult ur es w ho dine on beans, seeds, fiber y v eget ables, br ow n rice andlittle meat hav e had t he right idea all along. Sadly , many of t hese cult ur es hav e begun t o adopt West er n eating habit s and ar e now ex periencing diseaseslike diabet es, nev er a pr oblem bef or e. The Pima Indians of Arizona’ s Sonor a deser t ar e a good ex ample. For t housands of y ear s t hey gat her ed f ood f r om t heir land. While f ood v ariet y w as scar ce, t hey w er e able t o single out nut rient-rich pods, cacti, and seeds. By adding t epar y beans and cor n, t hey had a healt h-pr omoting diet t hat kept t hem r elativ ely healt hy and f r ee f r om w hat w e r ef er t o as West er n diseases.

Unf or t unat ely , t his is not t he cas e t oday . A ccor ding t o av ailable st atistics, mor e t han 5 0 per cent of Pimas ov er t he age of 3 5 suf f er f r om t y pe2 , adult-onset diabet es. Why ? Because t hese people gav e up t heir t r aditional diet f or one t hat w e should allr ecognize: a diet highin f at , sugar , and pr ocessed f oods. A s a r esult diabet es has become mor e r am-pant and obesit y common. Appar ently t he Pimas ar e par ticularly susceptible t o adult-onset diabet es but it had r emained dor mant during t he gener ations w hen alow-f at , high-fiber , low-sugar diet w as consumed. What t his implies is t hat all of us hav e cer t ain pr e-dispositions t o disease w hich can be t rigger ed by our eating habit s.

We might be able t o get aw ay wit h some of our deplor able eating habit sif w e ex er cised t he w ay our gr eat-gr andpar ent s did. But t he r ealit y is t hat w e eat mor e, consume mor e f at , smoke, use alcoholand caff eine and t hen sit at a desk all day . While many of us hav e become mor e ex er cise-aw ar e, w e ar e stillconsider ed a sedent ar y societ y . Our diet ar y goals should be 1 ) t o mov e aw ay f r om animal-based pr ot ein t o plant sour ces; and 2 ) t o decr ease sat ur at ed f at s and sugar and incr ease f r esh f r uit s, v eget ables, w hole gr ains andlegumes. It ’ s a simple f or mula t hat is possible t o incor por at e int o daily lif e—especially if w e r ealize it s pr of ound healt h impact . If w e become diet conscious w e will inevit ably become healt h conscious as w ell. Simple diet ar y modifications enhanced by supplement use can dr amatically impr ov e our healt h andlow er t he risk of diseases many of us now accept as inevit able.

WHY DO MEDICAL SCHOOL COURSES IGNORE THE HEALTH IMPLICATIONS OF DIET?

Medicalschools need t o r e-ev aluat e t heir cur riculums and begin t o addr ess t he incr edible ef f ect of diet on healt h. Doct or s need t o ask t heir patient s questionslike: “ What do y ou nor mally eat f or br eakf ast ? Do y ou ex perience f ood-r elat ed sy mpt oms? How do y ou f eel about keeping a f ood jour nal f or a w eek and t hen going ov er it t oget her ?” Lear ning t o r ecognize t he ef f ect s of conusmption of sugar , pr ocessed f oods, and not enough fiber is t ant amount t o achieving not only an accur at e diagnosis, but t o get ting t o t he r oot of t he pr oblem.

Doct or s need t o be mor e aw ar e of t he f act t hat a vit amin B1 2 shot can of t en help a depr essed or f atigued per son mor e t han any pr escription dr ug. They must come t o r ealize t hat some muscle cr amping can be alleviat ed wit h a simple calcium/ magnesium supplement . Recommending vit amin E supplement ation f or w omen wit h fibr ocy stic br east s should be r outine, and t alking about nat ur al sour ces of pr ogest er one wit h ev er y middle-aged w oman should be t he r ule r at her t han t he ex ception. These ar e just a f ew isolat ed ex amples of t he r ole supplement ation can play in medicine. Unf or t unat ely , many doct or s hav en’ t inv estigat ed t his ar ea of disease t r eat ment or healt h maint enance. I hav e a f eeling t he doct or s of t he f ut ur e will be infinit ely mor e w ell-v er sed on t he pr of ound r ole of nat ur al r emedies.

WHY THE RDA NEEDS REVISION

RDA r equir ement s set by t he gov er nment pr ovide t he minimum daily allow ance of vit amins and miner als necessar y t o pr ev ent illnesses caused by deficiencies, but t hese amount s ar e not necessarily t he dosages needed t o maint ain optimal healt h. While it is fine t o pr esume t hat f ood should supply us wit h allt he nut rient s w e need, it is f oolhar dy t o believ e t hat our diet s ar e all t hat nut ritious. The av er age A merican diet is commonly lacking in t he B vit amins, f olic acid, vit amin E, vit amin C andir on. Ideally ,if w e r outinely consume a diet comprised of unr efined, unpr ocessed nat ur al f oods, our nut ritional needs w ould be met .

Unquestionably , in or der t o r eceiv e t he maximum nut ritional benefit f r om f oods t hat w e consume, our diet w ould t y pically hav e t o consist of sev er al por tions of w hole gr ain pr oduct s, sev er al ser vings of f r esh, r aw f r uit s and v eget ables, legumes, nut s, or ot her pr ot ein sour ces and adequat e, ab-sor bable sour ces of calcium. Who eat s like t his ev er y day ?

Sev er alst udies t hat analy ze diet hav e discov er ed t hatit is common t o find atleast t hr ee t o f our nut rient deficiencies ev en by RDA st andar ds and significantly mor e by idealset point char t s. A s mentioned, in a per f ect w orld, w e should get w hat w e need f r om our diet . In r ealit y , t his is r ar ely t he case.

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Clearly , RDA st andar ds f or diet ar y nut rient s designed by t he gov er nment ar e t oo low in many inst ances and do not t ake int o account t he needs of t he body w hen ex posed t o st r ess, pollution, t oxins or disease. Many of t oday’ s f oods ar e consider ed antinut rient in t hat t hey dest r oy or inhibit t he assimilation of nut rient s. Phosphor us f ound in sof t drinks causes t he body t o leech out calcium and sugar and caf f eine deplet es t he body of B-vit amins and ot her essential nut rient s. In addition, scor es of dr ugs can cause nut rient deficiencies, a f act w hichis r ar ely addr essed by phy sicians w ho pr escribe t hem f r eely . The f act is t hat t he RDA r equir ement s must under go some f or m of r evision t o meet our needs.

The J our nalof ClinicalNut rition r epor t ed t hat less t han 1 0 per cent of t hose sur v ey ed eat a balanced diet . Dr . J ames Scala, Ph.D., point s out t hat t he price of supplement ation is cheap considering w e consume mor e t han 6 0 cent s w or t h of sof t drinks per day per capit a.

PROPER DIGESTION: A MAJOR PROBLEM IN THIS COUNTRY

If w e w er e eating t he right f oodsin t he right w ay , w e w ould not hav e t o r ely on gallons of t he pink st uf f , scor es of ant acids or acidinhibit or s, or enor mous amount of lax ativ e medications. In ot her w or ds, w e need chemicals t o help us digest our f ood, assimilat e it s cont ent s and eliminat e it s w ast e by pr oduct s. It is r at her ir onic t hat w e hav e been designed wit h magnificent digestiv e sy st ems t hat f ar sur pass t he most ef ficient machine ev er cr eat ed by man, but w e still suf f er f r om mechanical br eakdow ns such as abdominal cr am ping, inor dinat e amount s of gas, sluggish colons and an ov er all lousy f eeling af t er ingesting a meal. Red flags go up ev er y-w her e and many of us still r emain oblivious t o possible pr oblems.

Clearly , w e ar e not eating t he right f oods. We consume an incr edible amount of soda, dr ugs, caf f eine, and alcohol, w hichimpede nor maldigestiv e pr ocesses so t hat w hen w e do eat , w e suf f er t he consequences. A dding st r ess and eating on t he r un cr eat es a combination of f act or s w hich canlead t o hear t bur n andindigestion and may dev elopint o ulcer s and colon disease.

Simply st at ed, t he pr ocess of digestion includes chewing our f ood and combining it wit h saliv a w hich cont ains enzy mes designed t o begin br eaking dow n st ar ches. Food t hen t r av els t o t he st omach, an ex pandable pouch w hich secr et es hy dr ochloric acid and ot her biochemicals designed t o br eak dow n pr ot eins. In t he st omach is w her e t he f ood is br oken dow n int o a mix t ur e called chy me. The chy me t hen pr oceeds t o t he small int estine, t he scene of additionaldigestion, absor ption and t he t r anspor t ation of nut rient s. Pancr eatic and liv er secr etions ar e br ought int o t his por tion of t he int estine t o augment t he pr ocess. It is her e t hat t he majorit y of nut rient

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absor ption t akes place.

Malabsor ption r esult s w hen par t of t he small int estine becomes impair ed as a r esult of disease, injur y or inf ection. The pancr eas supplies vit al enzy mes w hich make t he digestion and absor ption of nut rient s possible. The lar ge int estine or colon is r esponsible f or t he absor ption of w at er and elect r oly t es and pr ovides a “ holding t ank” f or w ast e st or age until elimination. This r eser v oir of w ast e pr ovides t he per f ect habit at f or bact eria and can eit her ser v e t o enhance our healt h or cont ribut e t o it s br eakdow n. ( It ’ simpor t ant t o r emember t hat not all bact eria ar e bad.)

Sur prisingly , many of us suf f er f r om a lack of bot h hy dr ochloric acid and pancr eatic enzy mes, w hich causes us t o poorly digest our f ood and w or se y et , t o poorly assimilat e it s nut rient s. In addition, our low-fiber diet s hav e cr eat ed a v erit able colon crisis w her e constipation and poor elimination ar e t he r ule r at her t han t he ex ception.

THE NEGLECTED ROLE OF DIGESTIVE ENZYMES

A s mentioned earlier , pancr eatic enzy mes ar e r esponsible f or t he pr oper digestion and absor ption of our f ood. Pancr eaticjuices w hich ar e t r anspor t ed t o t he small int estine make it possible f or us t o utilize t he lif e-giving nut rient s f ound in t he f ood w e eat . Ther e ar e t hr ee basic cat egories of digestiv e enzy mes: 1 ) amylases, w hich br eak dow n st ar ches; 2 ) ly pases, w hich br eak dow n f at s; and 3 ) pr ot eases w hich ar e designed t o br eak dow n pr ot eins.

A lack of any of t hese enzy mes can r esult in malabsor ption. The pr ot eases ar e especially impor t ant because t hey br eak dow n pr ot eins int o amino acids. A ny time a deficiency of pr ot ease exist s, bit s of undigest ed pr ot ein will st ay in t he body . These pr ot ein par t s ar e t hought t o be r esponsible f or t he dev elopment of aller gies, aut oimmune diseases, and aut oint oxication. Pr ot eases also keep t he int estines pr ot ect ed f r om par asit es and ot her or ganisms t hat may w eaken t he int estinal sy st em. Mor e and mor e evidence suggest s t hat cer t ain individuals hav e incr eased per meabilit y of t he digestiv e t r act s allowing macr o nut rient “ bit s” t o pass t hr ough t he w alls of t he st omach and subsequently end up in t he blood-st r eam. Sev er e pr oblems may r esult , so it is vit al t hat w e do not look at sy mpt oms of indigestion as inconsequential.

Digestive Enzyme Supplementation

A ny one w ho suf f er s f r om gas, bloating, hear t-bur n, or constipation should add digestiv e enzy mes t o t heir meals. The most ef f ectiv e ar e pancr eatin, br omelain and papain. These can be combined wit h ot her enzy matic compounds t o pr omot e bet t er f ood br eak dow n. Tr y t o find f ull-st r engt h pot ency pr oduct s t hat hav e not been w eakened by t he addition of filler subst ances. Chew able t ablet s and gums ar e

A good diet should include 2 5 t o 35 gr ams of fiberor atleast one ounce of diet ar y fiber each and ev er y day . Some healt h pr actitioner s ar e r ecommending up t o 50 gr ams of fiber per day . Tw o t hir ds of t hat fiber should be insoluble. A dding w heat br an t o y our diet is t he easiest w ay

t o boost y our fiber int ake. The av er age A merican eat s f r om 9 t o 13 gr ams of fiber per day . The ideal bar omet er of det er-mining if y ou’ r e get ting enough fiber is w het her y ou hav e a good bow el mov ement at least ev er y 2 4 hour s. Your t r ansit time is v er y impor t ant . Unless y ou suf f er f r om cer t ain bow el conditions like Cr ohn’ s disease or ulcer ativ e colitis, some ex per t s believ e t hat y ou can’ t get t oo much fiber . Not e: Make sur e y ou’ r e not hy per sensitiv e or aller gic t o gr ain and cer t ain high fiber legumes. An int oler ance t o glut en can r esult in gas,

av ailable and should be t aken just prior t o eating, alt hough t hey can be t aken af t er a meal. Taking digestiv e enzy mes can make all t he dif f er ence w hen it comes t o making t he most of t he f ood w e eat . In addition, t hese enzy mes ar e usef ul in t r eating ot her seemingly unr elat ed diseases w hich f ur t her con-fir ms t he f ar -r eaching ef f ect s of pr operly br eaking dow n t he nut rient cont ent of our f oods. Car r y t hem ar ound in y our pocket or pur se and get accust omed t o using t hem. Take t hemjust bef or e and right af t er a meal. These enzy mes can make all t he dif f er ence and can help t olow er our risk of diseases w hich may be caused by f ault y digestion.

HYDROCHLORIC ACID DEFICIENCY

While most of us ar e all t oo aw ar e of t he plight of ex cess st omach acid, f ew of us r ealize t hat not having enough st omach acid can be a major pr oblem. If w e do not pr oduce enough gast ric acid, w e can become susceptible t o many unpleasant sy mpt oms and diseases. Many of t he sy mpt oms w e nor mally associat e wit h indigestion could signal a deficiency of hy dr ochloric acid ( HCL) . Bloating, gas, belching, constipation or diar r hea can all indicat e a lack of HCL. Some diseases w hich hav e been linked t o a lack of st omach acid include diabet es, gallbladder disease, lupus, r heumat oid ar t hritis, and ost eopor osis. The incidence of low st omach acid is common in people ov er t he age of 6 0 , a f act or t hat may help ex plain w hy elderly people t y pically suf f er f r om malnut rition. If y ou suspect y ou may hav e a HCL deficiency , t ake a hy dr ochloric acid pill wit h each meal. Continue t o up t he dose by one capsule untily ou f eel a w ar m sensationin t he st omach r egion. St op at t his point and t r y t o t ake t his amount t hr oughout t he meal.

FIBER

Hippocr at es, t he f at her of medicine, r ecommended eating w hole w heat“f or it s salut ar y ef f ect s upon t he bow els.” Roman at hlet es t ook his admonition t o hear t and at e w hole gr ains, believing t hat t heir endur ance and st r engt h w ould be enhanced. Ev er since ancient times, w hole gr ains w er e consider ed diet st aples and w er e t y pically consumed by low er class societies w ho could not af f or d t he f at t y , sw eet , high pr ot ein diet s of t heir king’ s t able.

Fiber , of t en called r oughage, is t echnically a f ood com ponent t hat r emains undiges t ed as it is pr ocessed t hr ough t he gast r oint estinal t r act . Because it r eadily absor bs w at er , fiber helps t o f or m t he bulk r equir ed t o f or m a good bow el mov ement .

Technically , fiber is a complex car bohy dr at e consisting of a poly saccharide and a lignin subst ance t hat giv es st r uct ur e t o t he cell of a plant . Insoluble fiber has t he abilit y t o pass t hr ough t he int estines int act and vir t ually unchanged. Unlike f at s, car bohydr at es and pr ot eins, fiber does not pr ovide t he body wit h nut rient s or f uel f or ener gy . It usually has no caloric v alue. Diet ar y fiber is f ound only in plant component s such as v eget ables, f r uit s and w hole gr ains. Ther e ar e primarily t w o cat egories of fiber : soluble and insoluble. Some f oods cont ain bot h t y pes.

Kinds of Fiber

Ther e ar e sev en f or ms of fiber (insoluble and soluble) , each wit h it s ow n specific f unction.

1 . Pectin

Pectin slow s t he absor ption of f ood af t er meals, and is r ecommended f or any one wit h hy pogly cemia or diabet es because blood glucose lev els rise mor e gr adually . Pectin also has t he abilit y t o help r emov e t oxins and met als, r educe blood cholest er ol lev els, and r educe t he risk of hear t disease and gallst ones. It can also bind bile acids t o keep our gallbladder s healt hy .

Sour ces of pectin: Car r ot s, beet s, cabbage, cit r us f r uit s, apples, gr apes, bananas, cabbage, okr a and dr ied peas, gr een beans, onion skin and sugar beet pulp.

2 . Cellulose Cellulose, aninsoluble sour ce of fiber , is a car bo

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hy dr at e t hat is t he main st r uct ur alcomponent in t he out er cov ering of v eget ables and f r uit s. It is t he fibr ous par t of t he cell w alls of t hese plant s. Cellulose helps t o nourish t he blood v essels so it is beneficial f or v aricose v eins, colitis, constipation and hemor r hoids. Cellulose also has t he pr ov en abilit y t o rid t he colon of car cinogenic subst ances and significantly incr ease f ecal w eight . It binds up w at er impr essiv ely . Make sur e t o check w hat kind of cellulose y ou may be get ting w hen y ou buy cer t ain f ood it ems.

Sour ces of cellulose: Wheat br an, beet s, peas, br occoli, car r ot s, lima beans, pear s, apples, Br azil nut s, w hole gr ains and gr een beans.

3 . Hemicellulose

Like cellulose, hemicellulose is not digestible and is consider ed a complex car bohy dr at e. It comprises t he mat rix of cell w alls of plant s w hich ar e filled wit h cellulose fiber s. This t y pe of celluloseis chemically br oken dow n t hr ough t he action of cer t ain f riendly bact eria in t he bow el and can cause gas in some individuals. Hemicellulose has a r emar kable abilit y t o r et ain w at er . Itis r ecommended f or w eight loss, colon cancer , constipation and f or r emoving cancer causing subst ances w hich can inhabit t he bow el.

Sour ces of hemicellulose: Psyllium seeds, oat br an, apples, pear s, bananas, beans, cor n, cabbage, w hole gr ains, pepper s, and gr een v eget ables.

A n ex ample of hemicellulose is psyllium seed, a har dy bot anical w hose seed husk is an ex cellent int estinal cleaner and st ool sof t ener . It is commonly used in sev er al ov er -t he-c ount er lax ativ es. Psyllium t hickens v er y quickly , as any one w hose mix ed up a glass of Met amucil know s. Psyllium seeds ar e cov er ed wit h mucilage t hat sw ells w henit comes in cont act wit h w at er . For t his r easonit bulks up t he st ool and pr omot es bow el mov ement s. Mucilage can also help soot he inflamed tissue. The v alue of psyllium f or keeping blood cholest er ol lev els dow n has r ecently been confir med. Ev en t he A merican Hear t A ssociation r ecommends adding psyllium t o our diet f or it s cholest er ol-low ering pr oper ties.

The t y pical dose of psyllium is one t o t w o r ounded t easpoons in a f ull glass of w at er t aken af t er a meal. Psyllium is saf e f or childr en and can be t aken consist ently wit h f ew or no side ef f ect s. Familiar lax ativ es w hich use psyllium include Met amucil, Cor r ect ol and Fiber all. Many nat ur al healt h adv o-cat es r ecommend using nat ur al lax ativ es wit h psyllium t hat do not also cont ain ar tificial color s or metals like aluminum. Also be aw ar e t hat many of t he psyllium pr oduct s soldin t he Unit ed St at es hav e been dilut ed wit h rice hulls.

4 . Lignin

Lignin is a non-car bohy dr at e cell w all mat erial t hat is made up of chemical poly mer s and ar omatic alcohols. Lignin cont ribut es t o t he rigidit y of plant

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cell w alls and inhibit s cell w all digestion by int estinal bact eria. Lignin has show n it s abilit y t o help low er blood ser um cholest er ol lev els and t o pr ev ent t he f or mation of gallst ones. It does t his by binding wit h bile acids t hat can ultimat ely cont ribut e t o t he f or mation of st ones. It is also t r ansf or med by int estinal bact eria int o a t y pe of lignin t hat helps inhibit t he action of est r ogens w hich hav e beenlinked t o t he dev elopment of br east cancer . Lignin is r ecommended f or any one wit h diabet es, br east cancer , or colon cancer .

Sour ces of lignin: Flax seed, w heat , pot at oes, apples, cabbage, peaches, t omat oes, st r aw ber ries, Br azil nut s, car r ot s, peas and gr een beans.

5 . Gums

Gums ar e complex poly saccharides t hat ar e w at er soluble. Their r ole in plant s is t o r epair damaged ar eas. Various gums and mucilagees ar e used in f at-f r ee f oods t o cr eat e t hat gooey , cr eamy t ex t ur e. Most of t he gums in t he f ollowing list ar e ex t r uded f r om t he st ems or seeds of t r opical or sub-t r opical t r ees and shr ubs. They can f or m gels in t he small int estine and bind wit h acid and ot her or ganic w ast e mat er ial.

Guar gum ( guar flour ) : Comes f r om a plant nativ e t o India and is t ast eless, odorless and complet ely w at er soluble. It ser v es as a pr ot ectiv e colloid, a t hickener , and is primarily used in v er y t hick viscous liquids or spr eadable f oods.

Gum A r abic: Comes f r om t he acacia t r ee and consist s of a v ariet y of sugar s. It is commonly used t o maint ain f ood pr oduct flav or and lengt hen shelf lif e.

Flax seed Gum: Used as a substit ut e f or gum ar a-bic, t his gum is used in similar applications. The w hole flax seedis sometimes added t o cer eals f or it s lax ativ e action.

Kar ay a Gum ( Indian Tr agacant h) : A w hit e, slightly acidic gum wit h a mild acidy odor , kar ay a ser v es as a t ex t urizer , t hickener and f ood emulsifier .

Locust Seed Gum ( Car ob Flour ) : Sw ells in cold w at er and goes clear in hot . It has alegume-like fla-v or and ser v es as a binderand t hickener . It has been used as a substit ut e f or cocoa, chocolat e and cof f ee.

Psyllium Seed Gum: Psyllium seeds ar e one of t he best nat ur allax ativ e pr omot er s. A s a gum, psyllium has a v er y high lev el of soluble diet ar y fiber and is added t o some cer eal pr oduct s f or t his r eason.

Xant hin Gum: Usually sold as a pot assium salt , x ant hin gum is a micr obial gum. It ser v es t o f or m a film, has good heat r esist ance, and can st abilize and t hicken f ood pr oduct s.

6 . Mucilages

Mucilages ar e r outinely obt ained f r om seed and seaw eeds and ar e used as t hickening and st abilizing agent s. They ef f ectiv ely hold w at er and can be ex cel-lent bulking agent s.

Sour ces of mucilages: Legumes, psyllium, guar .

A gar : A sw eet mucilage t hat can r emain st able in high t emper at ur es and is of t en used f or t hickening dair y pr oduct s and conf ections.

Alginat e: Ex t r act ed f r om br ow n seaw eed, it giv es f oods a cr eamy t ex t ur e andinhibit s t he f or mation of ice cr y st als. ( Thisis one of t he my st er y ingr edient s of t en list ed on ice cr eam car t ons.)

Car r ageenan: Anot her seaw eed mucilage t hat is t y pically used t o gel and emulsif y cer t ain f oods.

Bran Fibers

The w or d br an r ef er s t o t he fibr ous cov ering t hat sur r ounds cer t ain w hole gr ains. Br an is t echnically r ef er r ed t o as a cer ealfiber andis t he por tion of t he gr ain discar ded f r om w hole w heat as w ast e in mod-er n milling pr ocesses. Br an has ex cellent st ool-bulk-ing capacities and can significantly r educe t r ansit time. To a gr eat degr ee, br an w as not much consumed af t er t he int r oduction of r efined flour s. It ’ s no coincidence t hat as br an consumption dwindled t he incidence of cer t ain so-called West er n diseases escalat ed. Br an has t he abilit y t o hold w at er bet t er t han any ot her sour ce of fiber . Dif f er ent cer eal br ans hav e dif f er ent chemical const r uction so t heir abilit y t o r et ain w at er can v ar y , but t hey all hold mor e w at er t han ot her fiber s.

Oat Bran

Oat br an is made by grinding t he inner husk of t he w hole oat gr ain. Ov er t he last decade, oat br an has enjoy ed a high lev el of publicit y—some good, some not so good. When original scientific findings on t he benefit s of oat br an hit t he media, an oat br an f r enzy r esult ed. While eating oat br an may not get rid of cellulit e, it can help t o low er blood cholest er ol, t her eby pr ev enting hear t disease. St udy af t er st udy has con-fir med t hat consist ently eating oat br an canlow er high blood ser um cholest er ol as much as 2 0 per cent or mor e. Ev en alr eady low blood cholest er ol can be r educed by 5 per cent w hen consuming daily doses of oat br an. It is t he soluble fiber f ound in oat br an t hat makes it an impr essiv e fiber sour ce. Remember t hat oat meal, t he gr ound v er sion of t he w hole oat gr ain, cont ains about one t hir d less fiber t han t he br an.

Can You Get Too Much Fiber?

Some healt h car e ex per t s believ e t hat eating mor e t han 3 5 gr ams of fiber per day may adv er sely af f ect vit amin and miner al absor ption. While t hisis t echnically t r ue, r ar ely does any one eat near t hat amount of fiber . Most of us don’ t eat ev en t he small amount w e need. While it is t r ue t hat some fiber s may absor b calcium, zinc, ir on and magnesium, and w hile t he pr esence of fiber in t heint estines may inhibit t he absor ption of cer t ain nut rient s, t hese ef f ect s ar e pr esent only under ex t r eme conditions. In ot her w or ds, don’ t let t he f ear of becoming nut rient deficient st op y ou f r om boosting y ou fiber int ake. This par ticular phenomenon does not pose a significant t hr eat . The mar v elous benefit s of fiberf ar out w eigh t he r emot e possibilit y t hat y ou will eat quantities lar ge enough t o pose any pr oblem.

Remember t o add fiber gr adually , drink plent y of w at er and chew y our f ood t hor oughly so t hat t he necessar y digestiv e enzy mes will be activ at edin t he saliv a. Some people believ e t hat t aking supplement al digestiv e enzy mes right bef or e eating fiber can cut dow n on t he f or mation of gas.

In her book, The Complet e Fiber Fact Book, Rit a Elkins list s some simple w ay s t o incr ease fiber int ake:

    • Take a good fiber supplement ev er y mor ning wit h br eakf ast or 3 0 minut es bef or e any meal. Gr ab a handf ul of oat cer eal w hen y ou need t o snack.

    • ◆ A dd br an, millet , barley et c. t o y our meatloav es, cas-ser oles, pancakes, cake and cookie bat t er s, st uf fings, and compot es.
  • Use cr unchy gr anola cer eals or barley nut s as a t opping f or ice cr eam, y ogur t , baked pot at oes, fish, salads, et c. Adding w hole w heat t hat has been soaked t o salads is delicious. Alw ay s add seeds or f r esh r aw f r uit t o make y ogur t mor e fiber accept able, and only buy activ e cult ur e y ogur t s.

  • Eat f r esh, r aw f r uit and v eget ables wit h t heir peelings w henev er possible.

  • Reach f or pr unes, dat es, or figs w hen y ou need t o appease y our sw eet t oot h inst ead of cookies, candies or j uice.

  • Look f or fiber -rich f oods of f er ed in salad bar s and add t hem liber ally ( br occoli, car r ot s, r ed beans, gar banzo beans, sunflow er seeds, et c.)

  • Get in t he habit of spr outing y our ow n legumes. Peas, lentils, mung beans, gar banzo beans, lentils, soy beans and w heat can all be spr out ed and make delicious additions t o t ossed gr een salads.

  • Buy canned, pr ecooked beans of all kinds and add t hem t o salads, soups, casser oles and st ew s.

  • Keep a good supply of gr ains on hand t hat y ou can add t o any r ecipe t o makeit mor e “ fiber y .” Good gr ains ar e millet , barley , br ow n rice, w hole oat s and w hole w heat .

Faulty Fiber Sources

Sev er al misconceptions exist about cer t ain f oods t hat ar e t hought t o be high in fiber . One of t he most common is t hat if y ou eat a lot of let t uce salads, y ou’ r e get ting plent y of fiber . Let t uce, t omat oes and ev en celer y ar e not good fiber sour ces. They ar e,in f act , much low er in fiber t han legumes and w hole gr ains. So w hile t hese v eggies pr ovide some fiber , by t hemselv es t hey ar e an insuf ficient sour ce.

A not her misconception is t hat a f ood is high in fiber just because t he label say s w heat , w heat ber

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r y , multigr ain, nat ur al, f or tified, et c. None of t hese t er ms means t he w hole gr ain has been used. In f act , many pr oduct s labeled wit h such t er ms ar e mostly comprised of w hit e flour . Ev en t he t er m “ w hole w heat ” doesn’ t necessarily mean t hat all of t he flour used has been milled f r om t he w hole gr ain. Car amel coloring is f r equently added t o f ood pr oduct s t o make t hem appear mor e nat ur al.

Wat ch out f or high-f at baked goods t hat ar e disguised as fiber rich f oods. Oat-br an doughnut s, cookies or ev en t or tilla chips ar e commonly high in f at and sugar and not oriously lowin oat br an. A New Yor k Times sur v ey show ed t hat some so-called oat br an muf fins cont ain so lit tle oat br an t hey ar e vir t ually useless as a sour ce of fiber . Also, a single br an muf fin can cont ain as much f at as t hr ee lunch-size bags of pot at o chips. J ust becauseit has br anin it doesn’ t necessarily make it good f or y ou.

Fiber—Elimination and Disease

We’ v e alr eady discussed t he t y pes of diseases w hich seem t o specifically t ar get w est er n cult ur es. High-f at , high-pr ot ein, low-fiber diet s ex act a devast ating t oll on our healt h and will cause t housands of pr emat ur e deat hs and an enor mous amount of phy si-cal infir mit y . Dr . A r but hnot Lane ser v ed as sur geon t o t he King of England in t he early 1 9 0 0 s and spent sev er al y ear s specializing in bow el pr oblems. He noticed t hat af t er he r emov ed diseased sections of t he bow el, his patient s w er e r emar kably and unexpect edly cur ed of complet ely unr elat ed diseases such as ar t hritis and goit er . Fr om such obser v ations he concluded t hat t her eis a causal r elationship bet w een a t oxic colon and ot her or gans of t he body . His advice w as t o car e f or t he bow elt hr ough good nut rition. Dr . Lane’ s w or k is r eceiving v alidation as scientist s t oday ar e beginning t o under st and and accept t hat t he condition of t he colon is int rinsically r elat ed t o all body sy st ems and can pot entially af f ect numer ous chr onic diseases, including cancer . Zolt on P. Rona, M.D., MSc., has st at ed:

“ . . . many degener ativ e diseases ar e br ought about by t oxins gener at edin t helar ge bow el. Bact erialflor a imbalance, put r ef action of undigest ed f oods, par asitic and y east inf ections may be at t he bot t om of many diseases.”

Bur kit t and Tr ow ell,t w o doct or s f amous f or t heir w or k on t he healt himplications of fiber , ex pr ess t he simple impor t ance of fiber in t he f ollowing hy pot he-sis: A diet rich in f oods w hich cont ain fiber or plant cellw alls (legumes, w hole gr ains, f r uit s and v eget ables) can pr ot ect t he human body against a wide v ariet y of serious diseases w hich hav e specifically at t acked w est er n cult ur es. A diet low in fiber or plant cell w alls can cause t he incidence of t hese w est er n diseases.

Fiber: The Single Best Nutrient to Prevent

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Autointoxication

Int estinal t ox emia or aut oint oxication is linked t o w hat y ou eat because w hat y ou eat det er mines t he kind of bact eria t hat will inhabit y our bow el. For ex ample, if y ou eat a lot of complex car bohy dr at es, w hich ar e usually fiber -rich, andlit tle pr ot ein, y our int estinal flor a will primarily consist of bact eria designed t o met abolize car bohy dr at es. On t he ot her hand, if y our diet is high in pr ot ein and low in complex car bohy dr at es, bow el bact eria will be of t he pr ot eoly tic t y pe t hat br eaks dow n and decomposes pr ot ein. This t y pe of bact eria r eleases har mf ul gases and t oxins t hat of t en r emain in t he colon and find t heir w ay back ont o t he body . Unhealt hy int estinal flor a also cr eat e adv er se chemical r eactions w hich can r esult in t he pr oduction of pow er f ul t ox-ins.

Eating r efined f oods, a lot of meat and lit tle fiber causes delay ed elimination. Consequently , poisons, such as phenols, f or m in t he colon. Some healt h ex per t s believ e t hat t he pr esence of phenol in t he body can be linked t o a w hole host of diseases r anging f r om aller gies t o ar t hritis t o cancer , back pain and ev en ment al illness. The unex plained incidence of aut oimmune diseases like lupus may be linked t o t his phenomenon.

Boosting y our fiber int ake w hile r educing animal pr ot ein and f at s can decr ease t he amount of pr ot eoly tic bact eria in t he colon w hich cont ribut e t o t he put r ef action of f ood w ast e. A ny f ood mat erialw hich ent er s t he colonis subject t o br eakdow n by t he bact erial flor a of t he colon. Diet ar y fiber r eaches t he colon int act and pr ovides a major sour ce of ener gy f or int estinal bact eria. In addition, st udies hav e show n t hat in as lit tle as t w o w eeks, int estinal micr o flor a can be alt er ed by incr easing y our int ake of diet ar y fiber . Because diet ar y fiber af f ect s sever alvit almet abolic pr ocesses, eating enough of itis cr ucial t o maint aining good healt h and pr ev enting disease. Diseases w hich ar e specifically impact ed by t he consumption of diet ar y fiber include

  • appendicitis

  • br east cancer

  • colitis

  • colon and color ect al cancer

  • constipation

  • cor onar y hear t disease/ cholest er ol

  • Cr ohn’ s disease

  • dent al car ries

  • div er ticular disease

  • duodenal ulcer s

  • gallst ones

  • hemor r hoids

  • hiat al her nia

  • hy per t ension

  • ir rit able bow el sy ndr ome

  • kidney st ones obesit y

  • periodont al disease

  • per nicious anemia

  • pr ost at e cancer

  • r heumat oid ar t hritis

  • v aricose v eins

While t hese diseases ar e cer t ainly serious enough, a lack of fiber has also been linked wit h gout , aut oimmune disor der s, multiple scler osis and v arious skin disor der s.

AUTOINTOXICATION: FACT OR FICTION?

This section addr esses t he r ole of pat hogenic bact eria in t he colon. Most of us ar e aw ar e t hat main-t aining healt hy int estinal flor a ( bact eria) is abs olut ely essential f or healt h pr eser v ation. Unf or t unat ely , if our diet s ar e poor and w e suf f er f r om a sluggish colon, har mf ul bact eria flourish and cont ribut e t o put r ef action and t oxicit y . Today , t o make mat t er s w or se, w e r ar ely r eplenish f riendly flor a by eating good sour ces of acidophilus (liv e bact eria) . Mor eov er , w e r outinely killour ow n f riendly bact eria by using antibiotics, ot her dr ugs, alcohol, et c. What w e end up cr eating is t he per f ect habit at f or pat hogenic bact eria t o flourish. Consequently , our colon becomes not hing mor e t han a t oxic w ast e dump.

One of t he best w ay s t o keep y our colon healt hy is t o eat a high-fiber diet . Unf or t unat ely , diet s high in fiber f aded aw ay wit h t he adv ent of “ new and impr ov ed” f oods: r efined, ar tificially sy nt hesized, sof t , w hit e and wit hout char act er . In ot her w or ds, t he fiber f amine w e ar e ex periencing now is a r esult of decades of consuming rice t hat has had it s br ow n fibr ous coat r emov ed, flour t hat has been bleached and it s br an r emov ed, and t he ex change of fiber y legumes like beans and lentils f or gr easy hambur ger s and f ries.

What is Transit Time?

“Tr ansit time” simply r ef er s t o howlongit t akes f ood t o t r av el f r om y our mout h t o y our st omach t o y our small int estine t o y our colon. West er n nations t hat eat diet s low in fiber hav e longer t r ansit times t han t hir d w orld count ries. Itis commonplace f or an A merican t o hav e a t r ansit time of t hr ee day s t o t w o w eeks (in cases of sev er e constipation) w hilein cult ur es w her e w hole gr ains, f r uit s and plant s ar e r outinely consumed, 8 t o 3 5 hour s is t he usual t r ansit time.

Nor mally , adult s w ho eat f r om 3 5 t o 4 5 gr ams of fiber ev er y day hav e an av er age t r ansit time of appr oximat ely 3 6 t o 4 8 hour s. Tr ansit time can v ar y f r om per son t o per son and can be 2 4 per cent slow er f or w omen t han f or men. Changes in t r ansit time f r om one day t o t he nex t ar e also common, but it is not nor mal t o hav e t hr ee bow el mov ement s a day and t hen go wit hout one f or a w eek.

You can t est y our t r ansit time by eating beet s, t aking t w o t ablespoons of liquid chlor ophyll, or ingesting char coalt ablet s w hich can be pur chased at y our phar macy . Recor d w hen y ou at e t he beet s or t ook t he t ablet s and w at ch f or eit her t he pur ple or t he black t o show up af t er a bow el mov ement . Ideally , t he t rip should t akeless t han 36 hour s. If it t akeslonger , look at y our diet and beef up on fiber . Incr easing t he fiber cont ent of y our diet is t he one most impor t ant t hing y ou can do t o decr ease y our t r ansit time. In Eating Right f or a Bad Gut , Dr . J ames Scala w rit es, “ A dding guar gum t o f oodincr eased t he t r ansit time by 75 min-ut es, pectin by 15 minut es, and cellulose had no ef f ect . This t ells us t hat t helar gest amount of time t hat f ood spendsin our bodyisit s r esidencein t helar geint es-tine. But it also t ells us t hat passage t hr ough t he small int estine is influenced by fiber .”

Summary

1 . The longer w ast e mat erial st ay s t r apped in t he colon, t he mor e t he risk of pot entially har mf ulsit uations incr eases. When put r ef action occur s, t oxic compounds ar e cr eat ed. They of t en find t heir w ay back int o t he bloodst r eam and t he liv er has t o filt er t hem out again. This pr ocess is r ef er r ed t o as aut oint oxication by some healt h car e pr actitioner s. Some of t he t oxic compounds include

  • bile salt s

  • v olatile f at t y acids

  • heav y met als

  • pigment s and pr eser v ativ es

  • phenol

  • cadav er ine

  • but y ric acid

  • bot ulin

  • put r escine

  • ammonia

  • cr eosol

  • sepsin

  1. 2 . Long t r ansit times ar e usually associat ed wit h poorly f or med st ool t hat lacks w at er . People w ho hav e t o st r ain t o hav e a bow el mov ement put additionalpr essur e on t heint estines and may be pr one t o dev eloping hemor r hoids and div er ticula.

  2. 3 . Long t r ansit times can r esultin chr onicint estinalgas and ev enin diar r hea, w hich can act ually be a f or m of constipation.

COLON CLEANSING

A s I hav e st udied acupunct ur e and it s philosophy , t he notion of cleansing t he bow el began t o make a lot of sense t o me. I hav e seen someimpr essiv e r esult s f r om bow el cleansing One of my patient s, a 5 4y ear -old w oman, came t o see me f or f atigue. She had a high cholest er ol count in t he 3 5 0 r ange and her t rigly ceridelev elw as appr oximat ely 1 2 0 0 . She w as also chr onically tir ed due t o a met abolic der ange

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ment t hat st r essed her liv er and digestiv e sy st em. Under my dir ection she w ent t hr ough a bow elcleanse along wit h an her bal and supplement r egimen. At t he end of t he cleanse, her cholest er ol and t rigly ceride lev els had f allen consider ably and she w as amazed t hat she had r egained about 9 0 per cent of her ener gy .

Now , t his doesn’ t mean t hat allpeople wit h chr on-ic f atigue sy ndr ome will be cur ed by cleansing t heir bow els, but it does mean t hat w e could benefit f r om a bow elcleanse at least y early , if not t wice a y ear . Colon cleansingis an of t en ov erlooked t her apy w hen designing a t r eat ment pr ogr am f or disease. When y ou f ollow a colon cleansing r egimen based on a specific her bal blend, y ou will notice incr eased urine pr oduction, mor e bow el mov ement s and, f or some people, an enhanced f eeling of w ell-being. Cleansing y our colon canimpr ov e ov er allphy siologic f unction. Her bs designed t o augment liv er f unction should be added t o y our cleansing blend in combination wit h blood purifier s. When t he bow el is f unctioning w ell, all ot her or gans benefit . The int estines mor e ef ficiently absor b nut rient s, t he liv er det oxifies t he blood and our def ense mechanism f unctions mor e ef f ectiv ely .

Colon Cleanse Herbal Formula

Gener ally speaking a good colon cleanse combination will include her bs t o stimulat e colon muscles, her bs t o pr ev ent gas and cr amping, blood purif ying bot anicals and a fiber sour ce. NOTE: Cascar a sagr ada should be t he primar y her bal constit uent of blends designed t o pr omot e elimination. A t y pical colon cleansing f or mula can include a combination of some of t he f ollowing her bs:

  • acidophilus

  • aloe v er a

  • black w alnut

  • buckt hor n

  • bur dock

  • but t er nut

  • capsicum

  • cascar a sagr ada

  • f ennel

  • gar lic

  • ginger

  • Ir ish moss

  • pepper mint

  • psyllium hulls

  • pumpkin seeds

  • r ed clov er

  • senna

  • slipper y elm

The pur pose of blends t hat use t he her bs list ed is t o pr ovide nut ritiv e suppor t w hile stimulating int estinal cleansing and det oxification. Ridding t he int estines of par asit es, cleansing t he blood and

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st r engt hening t he liv er and gallbladder ar e also inv olv ed in optimal colon cleansing. Fr equently , seemingly unr elat ed healt h pr oblems can be t r aced t o a sluggish or congest ed colon. Har boring t oxic w ast e in t he lar ge int estine can pose a significant healt h risk. Car cinogens, alt er ed hor mones and ot her poisonous chemical compounds can be r eabsor bed int o t he body if not eliminat ed pr operly . In addition, disor der s like chr onic constipation at t est t o poor diet ar y habit s and a lack of colonic healt h. These her bs pr ovide t he optimal blend f or colon f unction w hich will, inevit ably , impr ov e ov er all healt h.

Most her bal blends ar e comprised of w hat might be called dominant , mor e activ e plant s t hat ar e usually r esponsible f or primar y t her apeutic actions. These ar e combined wit h mor e passiv e her bs t hat ser v e t o soot he, suppor t and pot entiat e. Stimulat or y her bs ar e usually of t he bit t er v ariet y and ar e v er y nicely complement ed by ar omatic, car minativ e and demulcent her bs. For ex ample, sennais a stimulat or y her b w hich initiat es colon muscle cont r action. A dding ginger , a car minativ e, t o senna soot hes t he st omach and pr ev ent s gripping w hich may occur if senna w as t aken alone. The addition of capsicum t o any her b f or mula act s as a cat aly st , incr easing t he ef ficiency of each individual her b.

A colon cleanse usually st ar t s wit h a f ast t hat is f ollow ed by a juice diet and her bal supplement ation. Eating only r aw f oods f or a shor t period of time is also r ecommended, combined wit h as many glasses of pur e w at er as y ou can sust ain. Drinking hot w at er wit h f r esh squeezed lemon j uice upon ar ising is r ecommended f or stimulating t heliv er . Cer t ain t ea f or mulations can be used inst ead of capsulized her bs t o stimulat e colonic muscle and initiat e bow el empt ying. If y ou f eel nauseat ed use ginger supplement s and clear soups.

FASTING

Fasting may seemlike a r at her dr astic measur e t o t ake t o help t he body rid it self of t oxic subst ances, y et it is consider ed a saf e and v er y ef f ectiv e met hod. The idea of f asting is based on t he belief t hat abst aining f r om f ood af f or ds t he body a chance t o r est f r om t he w or k of digestion, assimilation and elimination. Inst ead of having t o spend ener gy on t hese pr ocesses, t he body can concent r at e on flushing out t oxins and ot her har mf ul subst ances t hat accumulat e ov er time. It is alw ay s a good idea t o make y our doct or or ot her healt h car e pr of essional aw ar e t hat y ou ar e f asting. If y ou hav e any kind of a serious condition, such as diabet es, hy pogly cemia, or if y ou t ake any medication, make sur e t o check wit h y our phy sician bef or e y ou begin a f ast .

A dv ocat es of f asting suggest t hat w e make it a r egular mont hly ev ent and usually suggest a f ast of one t o t hr ee day s. Also, if y ou f eely our self becoming ill, it helps t o st op eating solid f ood. When y ou f ast , r emember t hat supplement ation and t he use of good, nut ritious f ood af t er t he f ast is complet ed will ex t end it s t her apeutic benefit s.

Ther e ar e sev er al dif f er ent t y pes of f ast s. J uice f ast s consist of eating not hing but f r eshly squeezed or ex t r act ed f r uit and v eget able juices. Gr een drink f ast s utilize spir ulina, chlor ophyll and ot her gr een f ood supplement s. Drink only pur e w at er or dilut ed juices wit h no added sw eet ener s. St ay aw ay f r om cit r us juices. Cabbage, beet , car r ot , celer y , gr ape, and applejuice ar e r ecommended. Raw cabbagejuice is good f or ulcer s, cancer , and colon pr oblems.

Using her b t eas w hile f asting can also be ef f ectiv e. Pau d’ ar co and echinacea her b t eas help t o boost immunit y . Dandelion, r ed clov er , alf alf a, and chamomile t eas det oxif y t he blood and set tle t he st omach. Veget able br ot hs ar e also good. Liquid miner al supplement s or garlic extr acts can also pr omot e healing. Continue t o t ake y our vitamin and miner al supplement s w hile f asting. Don’ t chew gum. It will only ser v e t o stimulat e gast ric juices, making t he f ast uncomf or t able.

FOOD ALLERGIES

What is a f ood aller gy ex actly ? Food aller gies or sensitivities do not t rigger t he same kind of sy mp-t oms w e nor mally associat e wit h aller gies such as sneezing, w heezing, hiv es, r unny nose, et c. A f ood aller gy is based on some t y pe of immune malf unction, w hich has it s origins in t he digestiv e sy st em.

Because of t his r eason, some scientist s ar e slow t o r ecognize t he r ealit y of f ood aller gies nev er t heless, t heir f ar r eaching sy mpt oms and v er y mar ked ef f ect s on cer t ain susceptible people cannot be ignor ed. What w e eat can and does af f ect how w e f eel, bot h phy sically and emotionally .

A gr eat number of healt h car e ex per t s suppor t t he notion t hat f ood aller gies can cause hy per kinetic behavior in childr en. For t his r eason hy per activ e childr en or t hose diagnosed wit h A t t ention Deficit Disor der (A DD) ar e immediat ely t aken of f of sugar , w heat and chemical additiv es. While t he evidence is not t ot ally conclusiv e, enough dat a suggest s t hat hy per activit y is r elat ed t o f ood choices. In ot her w or ds, cer t ain f oodsinitiat e a cascade ef f ect in susceptible individuals causing a dr amatic change in mood and behavior .

Elisa Lot t er , Ph.D., r elat es t he st or y of Henr y , a ment ally dist ur bed sev ent een y ear old w ho had been on t r anquilizer s, elect ric shock t r eat ment s, and psychot her apy f or sev er al y ear s wit h no significant impr ov ement . He w as subsequently placed on a st rict f ast in w hich he w as giv en only spring w at er . Af t er f our day s he ex perienced a complet e r ev er sal of sy mpt oms, until t he fif t h day , in w hich he w as giv en a meal consisting of only w heat . Wit hin an hour , he began t o ex perience negativ e, par anoid t hought s. Fur t her t esting confir med t hat w hen cer t ain f oods w er e wit hheld f r om Henr y , his sy mpt oms disappear ed; w hen t hey w er e added back, he became men-t ally dist ur bed once again. Doct or s Philpot t and Kalit a, in t heir book Br ain Aller gies, discuss t he v er y signif

examples of f ood additives recognized as saf e by t he

Fr om G.O. Ker mode, Food Additiv es in Human Nut rit ion: Reading s from Scientific A merican, W.H. Fr eeman and Co ., San Francisco, 1 9 7 8 .

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icant ment al impact t hat dair y pr oduct s and cer eal gr ains hav e in some schizophr enics. The implication is t hat hidden f ood sensitivities andint oler ances may be r esponsible f or a number of emotional disor der s in cer t ain susceptible people.

The v er y nat ur e of w hat w e eat is of t en unknow n t o us. In ot her w or ds, w e open micr ow av eable dinner s, brightly color ed box es, and gladly ingest a number of my st er y ingr edient s and chemicals. Mar shall Mandell, M.D., has w rit t en t w o books and numer ous scientific paper s on t he subject of f ood int oler ance. He say s, “ Cont empor ar y mass-pr oduction st rips f ood of many v aluable nut rient s t hat , w er e t hey lef t int act , w ould pr ovide pr ot ectiv e benefit s.” When humans t amper wit h nat ur al f ood sub-st ances t hey can become cont aminant s r at her t han nut rient s t o t he body . Such cont aminant s can t rigger a change in mood or ot her phy siological r esponse. During an aller gic r eaction, f or ex ample, t he body leaks hist amine f r om t he capillaries, w hich can cause edema or sw elling ar ound t hem. Dr . Mandell believ es t hat t he same r eaction can t ake place in br ain cells w hen y ou eat a culprit f ood, causing a disr uption in br ain chemist r y . In addition, in t he same w ay t hat muscle spasms cause t he br onchiole t ubes t o con-st rict during an aller gic ast hma at t ack, Dr . Mandell pr oposes t hat similar spasmsin t he smallar t eries of t he br ain can r educe t he flow of glucose, ox y gen and ot her nut rient s t o br ain tissue. Bot h of t hese scenar ios w ould nat ur ally pr ecipit at e a change in behavior or mood.

Regar dless of t he mechanisms, sensitivities t o cert ain f oods can make us f eel ment ally and phy sically depr essed. Thisis t he r eason some people f eel unusually good w hen t hey f ast . Food sensitivities hav e been linked t o aut oimmune diseases, inflammat or y bow el diseases, and a number of ment al disor der s.

Symptoms of Food Sensitivities

Multiple sy mpt oms ar e t y pical of f ood int oler ances and should be w at ched f or . In her book, Depr ession and Nat ur al Medicine, Rit a Elkins t alks about golf er Billy Casper , w ho complained f or y ear s of w eight gain, st omach aliment s, sinus congestion, backaches, headaches and bad t emper . A ppar ently , af t er some inv estigation and t esting, he w as f ound t o be sensitiv e t o beet sugar , lamb, apples, por k, eggs, cit r us f r uit , w heat and any f r uit s or v eget ables f er tilized wit h nit r at es or spr ay ed wit h chemicals. Billy Casper changed his lif est yle and diet , and as a r esult , his healt h and moods significantly impr ov ed. The most common sy mpt oms of a f ood aller gy in adult s ar e depr ession, headaches and f atigue. Mood changes can r ange f r om mild f or ms of anxiet y t o f eeling seriously depr essed. Manic out-bur st s of uncont r ollable anger ar e also possible. The r elationship bet w een f ood aller gies and ev en schizophr enia has been pr oposed.

Tw o t y pes of r eactions can occur if y ou eat some

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t hing y ou ar e sensitiv e t o. One, t her e can be an immediat e r eaction char act erized by sy mpt oms t hat quickly occur and ar e easy t o r ecognize. If y ou eat shrimp and br eak out in hiv es or dev elop an unusual headache, y ou know t he shrimp is pr obably r esponsible. It ’ s t he second t y pe of r eaction t o a f ood t hat is mor e dif ficult t oidentif y becauseit may not occur f or a day or t w o. If y ou eat alar ge mealand v arious f oods on Sunday , y ou may f eel ov erly f atigued, let har gic and depr essed on Tuesday . In such a case, connecting y our sy mpt oms t o a meal y ou at e t w o day s ago is unlikely .

Sev er al medical jour nals in t he 1 9 8 0 s published ar ticles pr oposing t hat delay ed f ood aller gies cause nearly all cases of migr aine headaches. In addition, r epor t s in t he J our nal of A r t hritis and Rheumatism disclosed t hat many cases of r heumat oid and ost eoar t hritis clear ed up w hen cer t ain of f ending f oods w er e r emov ed f r om t he diet . In f act , w hen some t est gr oups f ast ed, t heir ar t hritic sy mpt oms allbut disappear ed. What t his suggest sis t hat a major malf unction causes f ood par ticles t o t rigger a series of biochemical ev ent s, causing t hem t o act as inflammat or y agent s and af f ecting joint s, cr eating w hat appear s t o be ar t hritis. For t his r eason, per haps calling t his phenomenon a f ood aller gy is not t ot ally accur at e because t he same kind ofimmune pr ocesses t hatoccur wit h a t y pical aller gy ar e not f oundin t hese sit uations.

Foods Commonly Associated with Allergic Reactions

The f ollowing f oods ar e commonly associat ed wit h aller gic r eactions:

  • all dair y pr oduct s

  • w heat pr oduct s

    • y east

    • ◆ cor n and cor n by-pr oduct s ( cor n sy r up, sw eetener s, oil, et c.)
  • chocolat e

  • shellfish

  • eggs

  • nut s

  • ber r y f r uit s or f r uit peelings

  • f ood additiv es and pr eser v ativ es

Sulfite Food Allergies

Many of t he f oods w e buy cont ain sulfides, additiv es designed t o pr eser v e and pr ev ent discolor ation. Sulfides ar e t y pically added t o dehy dr at ed f oods, some canned f oods such as t una, and some f r ozen f oods. Any one w ho suf f er s f r om unex plained aller gic sy mpt oms may be sulfit e-sensitiv e. Sulfit e aller gies can cr eat e a wide v ariet y of r eactions in cer t ain individuals. The most common sy mpt oms of sulfit e sensitivit y include dizziness, hot flashes, r unny nose, headaches, st omach cr amps, and ir rit abilit y . The sy mpt oms of a sulfit e r eaction usually occur soon af t er consumption. If y ou ex perience any of t hese or ot her sy mpt oms, check f or sulfit e con-t ent . If y ou suf f er f r om sev er e aller gic r eactions or ast hma, sulfit es can pose a significant risk t o y our healt h and may cause y ou t o go int o labor ed br eat hing or ev en anaphylactic shock.

Foods t hat commonly cont ain sulfit es include canned sea f ood, dried fish, f r esh shell fish, shrimp, scallops, oy st er s, andlobst er . Sulfit es can belist ed on a pr oduct labelas pot assium bisulfit e, sodium sul-fit e, sodium bisulfit e, sulf ur dioxide, or any ingr edient t hat ends in “ sulfit e.” Make sur e t o get int o t he habit of checking ingr edient labels. Ask y our phar macist about t his home t est kit . For mor e inf or mation w rit e t o: Sulfit est Cent er Labor at ories, 3 5 Channel Driv e, Por t Washingt on, NY 1 1 0 5 0, or call ( 80 0 ) 6 4 5-6 3 35 .

What To Do if You Suspect a Food Allergy

One of t he easiest w ay s t o det er mine if y ou ar e suf f ering f r om a f ood aller gy is t o keep t r ack of y our pulse r at e af t er eating. Sit quietly and count t he number of beat s t hat occur in a minut e. A nor mal pulse r anges bet w een 5 0 t o 7 0 beat s per minut e. A f t er y ou hav e r ecor ded y our pulse, eat t he f ood in question. Wait 2 0 minut es and t hen t ake y our pulse. If y ou find t hat y our pulse r at e hasincr eased wit hin 1 0 beat s, omit t he f ood f r om y our diet f or a time and lat er t r y t he t est again. Keep t he f oods t hat y ou t est in t heir pur est and most simple f or m.

Keeping a f oodjour nalin w hich y oulist ev er y t hing y ou eat and how y our f eel af t er w ar ds is also r ec

ommended. This r ecor d enables y ou t o eliminat eindividual f oods f or cer t ain time periods and assess y our sy mpt oms. It is somew hat time consuming, but it can help t o pinpoint culprit f oods. Remember t hat w hat y ou eat on t he w eekend can det er mine how y ou f eel Monday mor ning. You can also pur chase special t esting st rips t o help det er mine t he pr esence of sulfit es.

How to Determine If You are Food Sensitive

Discov ering if f oods ar e causing aller gies is r at her t ricky . Ty pically , w e continue eating f oods w hich initiat e sensitivit y r eactions in our bodies, cr eating a vicious cy cle of sy mpt oms w e can’ t t r ace t o one sour ce or time. For t his r eason, going on an elimination diet is pr obably t he most ef f ectiv e w ay t o pinpoint t hose f oods w hich cause adv er se r esponses. It ’ s a simple pr emise: When y ou st op eating cer t ain f oods, y ou will f eel mar kedly bet t er . Gener ally speaking, each f ood y ou eliminat e should not be eat en f or atleast a w eek t o make sur e t hat no t r ace of t hat f ood r emains in t he body . Eliminating f oods f or t w o t o six w eeks is ev en bet t er .

While elimination is f ar f r om an ex act science, it will be up t o y ou t o make a list of f oods t hat y ou t hink ar elikely t o be a pr oblem. You can begin r at her slowly by eliminating all fish, nut s, w hit e br ead, w hit e sugar and cit r us f r uit s and going on a diet of just chicken and rice t o assess y our phy siological r esponse. A bet t er appr oach w ould be t o ex clude f oods t hat y ou eat t he most of t en. What is challenging about t his t y pe of t est is t o eat only f ood it ems wit h no hidden ingr edient s. Dr ugs, supplement s, et c., may also cont ribut e t o aller gic r eactions and must be t aken int o consider ation. J ust be sur e t o nev er discontinue a medication wit hout y our doc-t or ’ s appr ov al.

While y ou w ant t o be aw ar e of y our body and any changes, keep in mind t hat people w ho t r y an elimination diet willof t en go t hr ough an adjust ment period w hen t hey act ually become w or se. This usually happens wit hin a day of beginning t he pr ogr am. Some people f eel dow nright sick. What t his st r ongly suggest s is t hat t he f oods ex cluded ar e indeed pr oblem f oods. In time, if y ou don’ t br eak dow n and eat t he f oods again, y ou will st ar t t o f eel 1 0 0 per cent bet-t er . Then y ou willbe able t o slowly r eint r oduce single f oods int o y our diet . Wat ch y our sy mpt oms and don’ t int r oduce f oods t oo quickly . Tr y one ev er y fiv e day s. Keep a jour nal of w hat y ou eat , w hen y ou eat it and how y ou f eel af t er w ar ds. Tr y t o find pat t er ns or consist encies wit h cer t ain f oods and subsequent sy mpt oms ov er time.

SOY-BASED FOODS

I of t en t ell my patient s t hat t he consumption of soy-based f oods such as t of u or soy-based drinks can help decr ease t he incidence of br east and pr ost at e cancer . Significant scientific evidence suppor t s t his par ticular ef f ect . In addition, soy-based f oods also help t o low er t ot al cholest er ol lev els w hile r aising “ good” HDL lev els. The isoflav ones f oundin soy ar e v er y impr essiv e and should be consumed by ev er y w oman. They hav e t he distinct abilit y t o block t he ef f ect s of bad est r ogenin br east tissue and hav e multiple anticar cinogenic pr oper ties as w ell. I w ould advise ev er y one t o add t of u t o t heir r ecipes. My ex perience wit h t of u has been t hat it can be easily added t o soups, salads, and many cooked f oods.

FOOD ADDITIVES

Most of us w ould agr ee t hat as a nation w e eat an enor mous amount of pr ocessed and pr eser v ed f oods. In f act w hat w e r ef er t o as “ f ood” sometimes constit ut es a r eal st r et ch of t he imagination. Michael J acobson, in t he A pril 1 9 7 5 edition of Smit hsonian, st at ed, “ The Unit ed St at es, not sur prisingly , has been t he leader in t he genetic engineering of f ood cr ops and in t he labor at or y cr eation of new f oods. Benjamin Fr anklin and A br aham Lincoln, if t hey could visit us, w ould pr obably hav e some dif ficult y distinguishing bet w een a t oy st or e and a super mar ket . They w ould not ev en r ecognize as f oods such pr od

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Our societ y is becoming so caf f eine dependent t hat psy chiat rist s hav e coined a new phr ase f or t heir diagnostic manual: “ caf f einism.” Our obsession wit h caf f eine consumption has made it t he most widely used dr ugin t he w orld. It is f oundin a number of f oods, medications and bev er ages, and t he av er age A mer ican consumes 15 0-22 5 mg of caf f eine each day . And alar mingly , t he int ake of caff eine has been positiv ely cor r elat ed wit h t he degr ee of ment al illness in psy chiat ric patient s.

Caf f eine stimulat es t he r elease of nor epinephrine and ot her neur ot r ansmit t er s in t he br ain. This ex-plains t he immediat e lif t y ou ex perience af t er

y ou drink a cup of cof f ee. Consist ent ov er use of caf f eine r esult s in a lack of t hese same br ain amines w hich af f ect mood, not t o mention it s adv er se ef f ect s on vit amin B1 , ir on and magnesium absor ption. Remember , caf f eine activ at es t he sy mpat hetic ner v ous sy st em and can make us f eel jit t er y , anxious or ev en f ear f ul. Caf f eine

uct s as ar tificial w hipped cr eam in it s pr essurized can, or some br eakf ast ‘ cer eals’ t hat ar e almost half sugar and bear lit tle r esemblance t o cer eal gr ains. . . . Many of t he new f oods do sav e us time and t r ouble, but t hey ar e of t en costly , in t er ms of bot h dollar s and, ultimat ely , healt h.”

SUGAR AND ARTIFICIAL SWEETENERS

The av er age A merican eat s ov er 1 2 5 pounds of w hit e sugar ev er y y ear . It has been estimat ed t hat sugar makes up 2 5 per cent of our daily calor ic int ake, wit h soda pop supplying t he majorit y of t hat int ake. Desser t s and sugar -laden snacks const antly t empt us and our t ast e f or rich desser t s escalat es as w e consume mor e and mor e. A mericans eat an av er age of 1 5 quar t s of ice cr eam per per son per y ear . In ex cess amount s, sugar can be t oxic. Suf ficient amount s of B-vit amins ar e act ually r equir ed t o met abolize and det oxif y sugar in our bodies. When w e ov erload our bodies wit h sugar , w e can inhibit t he assimilation of nut rient s f r om ot her f oods. In ot her w or ds, our bodies ar e not designed t o cope wit h t he high quantit y of sugar w e r outinely ingest . Too much sugar can gener at e a t y pe of nut rient mal-nut rition w hich, accor ding t o a number of ex per t s, can af f ect t he w ay w e behav e and f eel. In addition, t oo much sugar can pr edispose us t o y east inf ections, aggr av at e some t y pes of ar t hritis and ast h-ma, cause t oot h decay , and may elev at e t he lev el of blood lipids.

Why Do We Crave Sugar?

Considering how pot entially damaging sugar can be, w hy do w e eat so much ofit ? Our ex t r aor dinar y cr aving f or sugar st ems f r om a complex mix of phy siological and psy chological component s. Ev en t he most brilliant scientist s f ail t o t ot ally compr ehend t his int riguing chemical dependence w hich, f or t he most par t , hur t s our healt h. A sw eet t oot h can

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cont ribut e t o PMS, ost eopor osis, cor onar y ar t er y disease, diabet es, obesit y and depr ession.

Ir onically , most of our childr en don’ t t hink of sugar y f oods as special t r eat s any mor e. For some, t hey ar e a diet ar y st aple. Tw ent y y ear s ago, candy w as only av ailable t o most A merican childr en at Christ mas or Hallow een. A f r esh or angein t he Christ mas st ocking w as consider ed a w onder f ul and sw eet delicacy . Today , how ev er , our homes, schools and w or kplaces ar eloaded wit h candy , cookies, cakes, sugar cer eals, and soda. The f act t hat sw eet s of t en ser v e as a r ew ar d f or good behavior compounds t he pr oblem f ur t her .

Some ex per t s believ e t hat sugar is phy sically addictiv e. In his book Sugar Blues, William Duf t y w rit es, “ The dif f er ence bet w een sugar addiction and nar cotic addictionislar gely one of degr ee.” Per haps it w ould be mor e accur at e t o r ef er t o sugar as a sub-st ance t hat has dr ug-like pr oper ties. In and of it self , a moder at e amount of sugar consumed now and t hen may be per f ectly har mless t o most people. But because of sugar ’ s easy access, ov er -indulging occur s all t o of t en.

Hypoglycemia: A Sign of the Times

It is r at her dist ur bing t o lear n t hat st atisticians estimat e t hat almost 2 0 million A mericans suf f er f r om some t y pe of f ault y gluc ose t oler ance. Hy pogly cemia and diabet es ar e t he t w o major f or ms of blood sugar disor der s and ar e deser v edly called moder n-day plagues. Much cont r ov er sy has sur r ounded hy pogly cemia wit hin t he medical est ablishment . Unf or t unat ely , t he majorit y of phy sicians shake t heir heads w hen y ou mention t he t er m hy pogly cemia. Most doct or s believ e t hat t his conditionis ex t r emely r ar e or is dir ectly r elat ed t o diabetics w ho may get t oo much insulin. Because hy pogly cemia is r ar ely under st ood by t he medicalcommunit y , itis of t en br ushed of f as a bogus malady . One r eason f or t his denial is t he inadequacies of t he fiv e-hour glucose t oler ance t est ( GTT) as an ef f ectiv e diagnostic t ool.

In r ealit y , hy pogly cemia is believ ed t o cause a gr eat deal of miser y . Mor eov er , new st udies ar e r ev ealing t hat cer t ain psy chological disor der s ar e dir ectly linked t o dist ur bed glucose utilization in br ain cells. One st udy in par ticular show ed t hat depr essed people hav e ov er alllow er glucose met abolism. The t r ut h is t hat many nor mal and ot her wise healt hy people ex perience dr amatic swings in t heir blood sugar lev els. Low blood sugar ,in f act , caninitiat e a number of t r oublesome sy mpt oms.

Hy pogly cemia inv olv es a domino ef f ect . If car bo-hy dr at es ar e eat en in ex cess, mor e insulin t han usualis secr et edin or der t o compensat e. A s a r esult blood sugar dr ops dr amatically . Glucagon, cor tisol and adr enalin ar e t hen pour ed out int o t he sy st em t o help r aise blood sugar back t o accept ablelev els. This can inadv er t ently r esult in t he secr etion of mor e insulin and t he vicious cy cle goes on. A chieving pr oper blood sugar balance is t ricky business and eating t he w r ong t hings can t hr ow t he sy st em int o ex t r eme r esponses. Highinsulin secr etion can cause subst antial changes in br ain chemist r y and w r eak hav oc wit h our blood lipids. It is also t r ue t hat ingesting caf f eine can adv er sely af f ect blood sugar lev els. Eating sugar y f oods can pr opel t he pancr eas, pit uit ar y , and adr enal glands int o a highly complex chemical r eaction based on a f eedback loop. The ir ony of t his hy pogly cemic cy cle is t hat w hen blood sugar dr ops, w e r un f or mor e sugar and per pet r at e t he disor der .

If y ou suspect t hat y ou ar e hy pogly cemic emphasize t he f ollowing f oods: w hit e meat s, fish, nut s and seeds, w hole gr ains including w hole gr ain past as, unsw eetened y ogur t , v eget ablejuices and eggs, low car bohydr at e v eget ables such as celer y , beet gr eens, chiv es, cucumber s, let t uce, par sley , r adishes, aspar agus, br occoli, cabbage, cauliflow er , mushr ooms, onions, pepper s, t omat oes, squash, spinach and zucchini.

Fr uit s should be limit ed t o t w o ser vings per day and should be eat en as par t of a meal r at her t han a separ at e snack. Recommended f r uit sinclude: ber ries, cant aloupe, coconut , muskmelon, cr anber ries, casaba melon, lemons, and limes.

A v oid all pr ocessed or enriched f oods like w hit e flour or sugar , quick cooking gr ains, ar tificial sw eet ener s, caf f eine, alcohol, and high f at , empt y calorie f oods like doughnut s, past ries, cakes, and soda pop.

Eat small meals t hr oughout t he day supplement ed wit h pr ot ein snacks. A snack or mini-meal ev er y t w o hour s is r ecommended. Raw almonds ar e ex cel-lent . Supplementing any hy pogly cemic diet wit h B-complex vit amins, vit amin E, pant ot henic acid, and vit amin Cis desir able. Dr . Ross also adds L-glu-t amine, an amino acid t hat appear s t o boost br ain nut rition t o t he mix .

Keep in mind t hat w hen y ou fir st st ar t t o eat t his w ay , y ou will pr obably f eel less t han w ell. You may f eel w eak, dizzy , nauseous and depr essed. This is par ticularly t r ue if y ou hav e been eating a diet high in w hit e sugar and f at . Giv e t he diet a chance. Your body t akes time t o adjust and r esult s willnot be seen ov er night . If y ou per sev er e, t he nex t phase t y pically brings a dr amatic impr ov ement in f eelings of phy sical w ell-being and ment al elev ation. Wit hin t hr ee t o fiv e w eeks, t hings should r eally be looking up.

Artificial Sweeteners: Too Good to be True?

It could be assumed t hat in or der t o av oid t he risks of sugar , ar tificial sw eet ener s w ould be t he ideal alt er nativ e. Ir onically , swit ching t o a sugar substit ut e t o enhance healt h is one of t he w or st t hings w e can do. A mong some of t he most t r oubling f ood additiv es r outinely consumed ar e ar tificial sw eet ener s, also r ef er r ed t o as non-nut ritiv e sw eet ener s. Having r eceiv ed t he FDA st amp of appr ov al, t hey ar e liber ally ingest ed wit h lit tle t hought t o w hat t heir act ual healt h risks may be. A ndr ew Weil, M.D., in his book, Nat ur al Healt h, Nat ur al Medicine, w rit es:

“ Recently , aspar t ame ( Nut r aSw eet ) has become enor mously popular . The manuf act ur er por t r ay s it as a gif t f r om nat ur e, but , alt hough t he t w o component amino acids occur in nat ur e, aspar t ame it self does not . Like all ar tificial sw eet ener s, aspar t ame has a peculiar t ast e. Because I hav e seen a number of patient s, mostly w omen, w ho r epor t headaches f r om t his subst ance, I don’ t r egar dit as f r ee f r om t oxicit y . Women also find t hat aspar t ame aggr av at es PMS ( pr emenst r ual sy ndr ome) . I t hink y ou ar e bet t er of f using moder at e amount s of sugar t han consuming any ar tificial sw eet ener s on a r egular basis. A nat ur al sw eet ener t hat may cause some people pr oblems is sor bit ol, originally deriv ed f r om t he ber ries of t he mount ain ash t r ee. Sor bit ol t ast es sw eet but is not easily absor bed f or m t he gast r oint estinal t r act and is not easily met abolized. It is a common ingr edient of sugarless chewing gums and candies. If y ou eat a lot of it , y ou willpr obably get diar r hea. People wit h ir rit able bow elsy ndr ome or ulcer ativ e colitis should av oid sor bit ol.”

While t housands of A mericans continue t o consume aspar t ame in unpr ecedent ed amount s, cont r ov er sy sur r ounding it s saf et y linger s. Dr . Richar d Wur t man of t he Massachuset t s Instit ut e of Technology ( MIT) has r epor t ed t hat abnor mal concent r ations of neur ot r ansmit t er s dev eloped w hen he f ed labor at or y animals lar ge doses of aspar t ame. He believ es t hat t he phenylalanine cont ent of t he sw eet ener act ually manipulat es and alt er s cer t ain br ain chemicals, a pr ocess t hat could initiat e behavior al changes and ev en seizur es. He also pur por t s t hat w hile smallquantities of aspar t ame may be saf e, t he cumulativ e ef f ect s of t he compound could be serious, par ticular ly if consumed wit h high-car bohy dr at e, low-pr ot ein snacks. But in spit e of serious concer ns, saccharine and aspar t ame packet s sit in r est aur ant sugar bowls

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all ov er our count r y .

The FDA and Current Noncaloric Sweeteners

Though w hit e sugar , t ur binado, f r uct ose, honey and cor n sy r up all qualif y as nat ur al sw eet ener s, none of t hese ar e calorie-f r ee nor can t hey be used by people w ho suf f er f r om blood sugar disor der s. They can encour age w eight gain and t oot h decay , r aise blood sugar quickly , and can also pr edispose cer t ainindividuals t o y east inf ections. These sugar s can also cont ribut e t o indigestion, bow el disor der s and, possibly , hy per activit y or A DDin childr en.

Phar maceutical sw eet ener s like aspar t ame and saccharin qualif y as calorie-f r ee but come wit h significant limit ations and healt h risks. Saccharin has been labeled wit h a w ar ning t hat it has caused t he dev elopment of cancer in labor at or y animals. In 1 9 7 0 , cy clamat es, anot her class of ar tificial sw eet ener s w er e banned because of t he st r ong possibilit y t hat t hey ar e, in f act , car cinogenic. A spar t ame has been mar ket ed as a saf e subst ance f or t he gener al public ex cept f or t hose f ew individuals w ho suf f er f r om PKU ( phenylket onuria) , a r elativ ely r ar e disor der . Aspar t ame is comprised of phenylalanine, aspar tic acid, and met hanol ( w ood alcohol) . Despit e t he pr ot est of v arious or ganizations and healt h pr of essionals, t hese phar maceutical sw eet ener s hav e been appr ov ed by t he FDA and ar e r ecognized as saf e.

DIETARY GUIDELINES FOR GOOD HEALTH

I t ell my patient s t hat in or der t o enjoy good healt h, t her e ar e a f ew simple t hings t hey can do. Fir st , consume mor e w hole gr ains and v eget ables, wit h special emphasis on t he cr ucif er ous v ariet y . Along wit h t hat , t he int ake of r ed meat s, sugar and sat ur at ed f at s needs t o be r educed.

We also need t o eat mor e f oods in t heir w hole and nat ur alst at e. Some of our childr en, and some of us, f or t hat mat t er , w ould not ev en r ecognize cer t ain f oods in t heir w hole, unchanged st at es. For t he most par t , w hole f oods f r om t he plant kingdom of f er us significant diet ar y fiber . Ev en if f ood pr oducer s and manuf act ur er s add nat ur al and sy nt hetic fiber s t o f oods, t hey cannot impr ov e on Mot her Nat ur e’ s cr eations.

Whole Foods

Eating w hole gr ain f oods int act and unalt er ed may be one of t he best t hings w e can do f or our healt h. Like medicinalplant s, w hole gr ains hav e beenint rinsically designed wit h a wide ar r ay of inher ent compounds w hich pot entiat e and complement each ot her . We got in t r ouble w hen w eisolat ed cer t ain chemicals f r om her bs t o cr eat e sy nt hetic dr ugs and t hr ew aw ay t he r est , causing a w hole host of v arious bad side ef f ect s t o r esult . Separ ating gr ain constit uent s

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may not be as desir able as eating t he w hole f ood, t he w ay Mot her Nat ur e int ended. A nnmarie Colbin, in her book Foods and Healing, w rit es:

“ . . . inst ead of eating a v eget able in t he shape in w hich it gr ow s, w e consume it in f r agment ed f or m, it s separ at e component s split apar t , and w e ar e not f ollowing t he nat ur alscheme of t hings. When w e consume w heat ger m, w hit e flour and br an separ at ely , it is not t he same as eating t hem in t heir nat ur al, int egr at ed and pr operly balanced st at e as w hole w heat . . . . A hundr ed or so y ear s ago, it w as discov er ed t hat st ripping t he br an and ger m of f t he w heat made t he flour not only w hit er and fluf fier , but also longer -lasting . . . soon w e w er e eating w hit e br ead and put ting w heat ger min t he meat loaf . . . Noting t hat almost half t he West er n w orldis constipat ed, f ood r ef or mer s, f ollowing Dr . Bur kit t ’ s lead, identified br an as t he bow el saving element .”

Cur r ent dat a st r ongly suggest t hat w e look at t he v alue of w hole f oods v er y car ef ully . When w e eat br an or f r agment ed flour s separ at ely , our living sy st ems r eact t o t hem dif f er ently t han a w hole, int egr at ed f ood. When cer eal gr ains, f r uit s, v eget ables, beans, nut s and seeds ar e alt er ed or f r agmented, t hey become ar tificial f oods t o some ex t ent . Of cour se, it w ould be bet t t er t o use br an separ at ely t han t o not get it at all. But just by r efining w heat flour int o w hit e flour , not only ar e t he br an and ger m r emov ed, but ov er 1 5 nut rient s ar elost or compr omised as w ell. The notion t hat ar tificially enriching w hit e flour will r et ur n it t o it s original nut ritiv e st at eis a f allacy . A nnmarie Colbin compar es t his t o, “ . . . cut ting of f y our ar m and t hen fit ting y ou wit h a pr ost hetic one—it may hav e t he same f or m and f ulfill some of t he same f unctions, but it is har dly as good as t he original.”

The notion of consuming f oods in t heir original st at es also applies t o f r uit s and v eget ables. When y oujuice f r uit s and v eget ables, t heir fibr ous component s ar e of t en discar ded as pulp. While apple, car r ot , gr ape and ot her juices hav e nut ritiv e v alue, w hen t heir fiber is eit her scr eened out or alt er ed, t hey ar e assimilat ed dif f er ently . Alt er ed f r uit s and gr ains can make us get hungrier quicker , w hich may contibut e t o w eight gain. We need t o r emember t o r each f or w hole, unpeeled f r uit s r at her t han f r uit juices. It is also beneficial t o keep v eget ables “ dr essed, ” eating t hem peeling and all w henev er f easible. Finally , w e need t o t r y t o alw ay s pur chase f oodsin t heir originalw hole st at es,looking t o br ow n rice, w hole w heat , and w hole barley .

Cruciferous Vegetables (Indoles)

Cr ucif er ous v eget ables include cauliflow er , cabbage, br occoli, and Br ussels spr out s. The w or d cr u cif er ous r ef er s t o a cr oss-shaped pat t er n f ound on t he under side of t he cent r al st alk or cor e of t hese v eget ables. Consuming cr ucif er ous v eget ables has been associat ed wit h a decr eased risk of colon, br east and pr ost at e cancer . The specific compounds in t hese v eget ables t hat ar e t hought t o be of v alue ar e indoles. Indoles belong t o a class of phy t onut rient s w hich hav e been scientifically show n t o benefit t he body in a number of impor t ant w ay s.

Like so many ot her nut rient s, ancient phy sicians w er e w ell aw ar e of t he r emar kable cur ativ e pow er of t heindoles f oundin cer t ain v eget ables. Tw o t housand y ear s ago, Roman pr actitioner s pr escribed cabbage leav es t o cur e an ulcer at ed br east . Today , science has confir med t hat cer t ain phy t ochemicals cont ainedin cabbage ar e consider ed br east cancer pr ev ent ativ e agent s. Indole-3 car binol can act ually help decr ease C1 6 est r ogen and incr ease C2 est r ogen, w hich is believ ed t o decr ease a w oman’ s risk of get ting br east cancer . Indole-3 car binol also assist s in det oxif ying human tissues, pr omot es hor mone balance, and pr ovides ex cellent cellular nourishment .

Indoles ar e par t of a lar ge class of plant-based compounds called phy t onut rient s. They include allyl sulfides f ound in onions and garlic, indoles f ound in v eget ables belonging t o t he cabbage f amily , and dit hiolt hinones f ound in br occoli and ot her cr ucif er ous v eget ables. New phy t ochemicals ar e cur r ently emer ging and w e ar e beginning t o glimpse t heir ex t r aor dinar y t her apeutic pot ential as healt h pr ot ect ant s. These r emar kable nut rient s can boost t he pr oduction of cer t ain enzy mes w hichinhibit t he f or mation of malignant tissue, t hey can block car cinogens f r om mut ating DNA , t hey can neut r alize t he ef f ect s of bad est r ogen, and t hey w or k hand in hand wit h antioxidant s t o pr ev ent f r ee r adical damage.

Unf or t unat ely only 9 per cent of t he A merican population eat s an adequat e amount of v eget ables and f r uit s. Ty pically only one in fiv e A mericans eat s a fibr ous or cr ucif er ous v eget able in a day , and only 2 8 per cent eat a f r uit or v eget able at all. Remember t hat t o keep C2 est r ogenlev els elev at ed consist ently , phy t onut rient s—includingindole-3 car binol—must be continually consumed. Clearly , supplement ation of phy t onut rient s is w ar r ant ed and can enhance longevit y andimpr ov e t he qualit y of lif e. It isimpor t ant t o r emember t hat if y ou can’ t eat br occoli and cabbage ev er y day , t her e ar e ot her options. Taking cr ucif er ous v eget able ex t r act s as par t of a balanced supplement can pr ovide as many indoles as sev er al ser vings of r aw cr ucif er ous v eget ables.

Isoflavones

Isoflav ones f ound in some cr ucif er ous v eget ables hav e some ex t r aor dinar y healt h benefit s. In par ticular , t hey hav e t he abilit y t o act as a phy t oest r o-gens t o pr ot ect against t he dev elopment of hor mon-ally linked cancer s. One specific isoflav one called genist ein act ually act s t o r educe t he gr ow t h of br east cells. A 1 9 9 3 st udy demonst r at ed it s abilit y t o limit blood supply t o t umor s. These ar e impr essiv e cr edentials and mor e t han adequat ely suppor t t he use of phy t onut rient s in supplement f or m. The nut ritional and antioxidant pr oper ties of indoles gr eatly cont ribut e t o sust ained healt h and cellular nour ishment .

The Case for Cruciferous Supplementation

I hav e f ound t hat ev en patient s w ho ar e convinced of t he necessit y of incr easing t heir int ake of cr ucifer ous v eget ables f r equently find it dif ficult t o consist ently eat t hese f oods. While I admit t hat initially I w as not par ticularly ent husiastic about t he notion of “ v eget ables in a capsule, ” I believ e t hat cr ucifer ous supplement s can be v aluable f or people w ho f ail t o eat enough of t hese vit al, healt h-pr omoting f oods. Ideally , v eget ables of all v arieties should be consumedin t heir w hole st at e, eit her r aw or slightly st eamed. How ev er , v eget able supplement s in t he f or m of capsules or “ gr een” f oods of f er ed as powder s or in t ablet s ar e cer t ainly w or t h t aking.

Summary

Our diet ar y objectiv es should f ocus on

  • Incr easing our consumption of w hole gr ain cer e-als and br eads and f r uit s and v eget ables ( especially cr ucif er ous v arieties) .

  • Reducing our int ake of r efined and pr ocessed sugar s.

  • Reducing our consumption of animal and plant f oods high in f at s, especially sat ur at ed f at s.

  • Swit ching t o monounsat ur at ed oils like oliv e oil and using flax seed oil or t aking an essential f at t y acid supplement .

  • Reducing our int ake of high-cholest er ol f oods such as eggs, f at t y meat s, and st aying aw ay f r om hy dr ogenat ed f at s alt oget her ( cor n oil, mar garines, et c.) .

  • Reducing our int ake of salt and salt y f oods.

WEIGHT LOSS

If y ou ar e ov er w eight , ev en by aslit tle as 10 or 20 pounds, get ting rid of ex cess f at st or es can be incr edibly beneficial. Did y ou know t hat cholest er ol sy nt hesis is elev at ed in ov er w eight subject s? By r educing f at tissue, cholest er ol is t ar get ed and t r anspor t ed t o t he liv er f or r emov al. If an ideal w eight is maint ained, f asting blood sugar lev els decline, ser um cholest er oldr ops, and glucose t oler ance impr ov es.

Unf or t unat ely , t r ying t o initiat e w eight loss by dieting has consist ently r esult ed in compr omising healt h and diminishing self est eem. Why do 9 7 per cent of all diet s ultimat ely f ail? Why ar e 3 3 billion dollar s spent on w eight loss pr ogr ams t hat don’ t w or k? Why ar e w e mor e ov er w eight now t han w e’ v e ev er been bef or e? The av er age American has gained eight pounds ov er t he last 1 0 y ear s. St atistics t ell

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us t hat t w o out of t hr ee people w ho go on a diet r egain t he w eight in one y ear or less. Ninet y-sev en per cent will r egain t he w eight in fiv e y ear s. Most t r oubling of all, obesit y in childr en has mor e t han doubled since t he 1 9 5 0 s and av er age w eight s f or males and f emales is continually escalating.

In r ealit y , t her e is no diet t hat can cur e obesit y and t her e nev er will be. The business of losing w eight has become mor e of a r ecur ring sy ndr ome r at her t han a healt h pr omoting activit y . Healt h is f r equently sacrificed in ex change f or bur ning f at , a f act t hat only ser v es t o compound w eight pr oblems and compr omise vit alit y as w ell. Ir onically , calorie r est riction, w hich is t he basis of dieting, only ser v es t o f or ce t he body t o pr ot ect it self against t he t hr eat of a diminished supply of f uel. This pr ot ectiv e mode inhibit s t he body ’ s abilit y t o r elease and bur n f at . In addition, incr eased pr oduction of enzy mes know n as lipopr ot ein lipase ( LPL) assist f at cells in scav enging f or any lipids pr esent in t he blood st r eam. Dr astic w eight r eduction diet s can put t his enzy meint o ov er driv e. Mont hs af t er dieting is st opped, t his enzy me can r emain abnor mally activ e, making it mor e dif ficult t o r et ur n t o eating nor mal quantities of f ood wit hout gaining w eight .

Because t he body is engineer ed t ow ar d self-pr eser v ation, w henit is t hr eat ened t hr ough st ar v ation diet s, f at is conser v ed f or f ut ur e ener gy r eser v es. A s a r esult of t his nut rient hoar ding, hunger is pr oduced, pr ompting mor e eating, and t he malicious cy cle continues. Ty pically , most w eight loss pr ogr ams ex pect t he body t o r espond t o a dr as-tic alt er ation of diet and activit y wit h no prior phy siological pr epar ation. Being ov er w eight is f r equently “ t r eat ed” as a disease. Consequently , t he sy mp-t oms of obesit y ar e t ar get ed r at her t han addr essing and cor r ecting t he cause of obesit y .

The notion t hat only pow er f ul, ex pensiv e and pot entially danger ous dr ugs can suppr ess t he appetit e and cr eat e successf ul w eight loss is not t r ue. For ev er y sy nt hetic or phar maceutical dr ug, an alt er nativ e compound exist s in nat ur e. A s mor e at t ention is f ocused on saf er , nat ur al compounds, w eight-loss f or mulas will continue t o impr ov e. The r ole of hor mones like DHEA and melat onin ar e only now beginning t o sur f ace and t heir t her apeuticimplications ar e pr of ound. If y ou f eellike phar maceuticalagent slike phenf en ar e y our only hope, t hink again. Mot her Nat ur e has pr ovided a v ast ar r ay of saf e and ef f ectiv e compounds t hat can significantly cont ribut e t o healt hy and per manent w eight loss.

Prescription for Weight Loss

Today , w e know t hat just low ering f at cont ent and ex er cising may w or k in t heor y . St at e-of-t he-ar t r esear ch in t he ar ea of w eight loss, how ev er , has discov er ed t hat t hr ough t he addition of cer t ain supplement s and nut rient s, t he pr ocess of decr easing t he amount of f at w e pr ocess in t he st omach and

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boosting t he amount of f at w e bur n can be ex pedit ed. For t hose of us w ho suf f er f r om a “ f at imbalance, ” a condition w her e w e st or e mor e f at t han w e bur n, it is of t en a mat t er of lif e or deat h t o lose f at in or der t o pr ot ect our ar t eries and hear t s.

Most doct or s will advise us t o cut our f at int ake t o 20 gr ams per day and t o boost our ex er cise time. Unf or t unat ely , f or t hose of us w ho f all int o t he “ obese” cat egor y , ev en a v er y small amount of ex er cise can be an ex t r emely t axing t hing t o pull of f . The ex t r a poundage t hat t ax es t he skelet al and car diov ascular sy st ems can cr eat e labor ed br eat hing, ex cess sw eating, joint pain. Obesit y inhibit s t he t r anspor t of ox y gen t o t he cells of t he body . When w e ex er cise, w e need mor e ox y gen. When w e don’ t get it , a w hole host of unpleasant sy mpt oms arise. When hear t muscle becomes r obbed of ox y gen, angina can occur , or in serious cases, a hear t at t ack can dev elop.

Ideally , a sensible w eight loss pr ogr am should employ a nut ritional st r at egy t hat w or ks in t andem wit h body sy st ems t o maximize f at bur ning capabilities. Successf ul w eight management depends on f ully under st anding human biochemist r y , and in so doing t ar geting t hose phy siological pr ocesses t hat ex pedit e w eight r eduction. When giv en t he pr oper t ools, t he human body has an inher ent abilit y t o ef f ectiv ely manageit s w eight . The key t o boosting t his abilit y lies in cr eating a biological equilibrium bet w een all body sy st ems by int egr ating nut rition, ex er cise and t he pr oper supplement ation.

What To Look For in Natural Weight Loss Products

Fiber Supplement s

Psyllium-based pr oduct s ar e t he most common t y pe of fiber supplement t o w hich guar gum and ot her fiber sour ces ar e of t en added. It alian st udies hav e f ound t hat in a r educing diet f or w omen w ho av er aged about 6 0 per cent ov er w eight , w eight loss w as gr eat er w hen plant ain or psyllium w as added t o t he diet . It appear s t hat psyllium pr omot ed w eight loss by limiting caloric int ake due t o it s appetit e-satiating ef f ect and by r educing t he int estinal absor ption of lipids. Good f or mulas combine dif f er ent t y pes of fiber s and of t en add v arious her bs t o t one t he colon and pr omot e bet t er elimination and digestion.

Liquid Pr ot ein Supplement s

Sev er al pr ot ein r eplacement drink pow der s and liquids exist t hat can help t o f acilit at e t he cr eation of lean muscle mass and t he bur ning of f at . Spir ulina-based and soy-based pr oduct s ar e an ex cellent sour ce of usable pr ot eins and w hen ot her nut rient s, f at emulsifier s and diet ar y aids ar e added t o t he f or mula, t hese pr oduct s can ser v e as good meal r eplacement s. Good supplement sinclude a complet e ar r ay of amino acids, enzy mes, antioxidant s, vit amins, miner als and specific her bs t hat f acilit at e w eight loss and pr omot e r egularit y .

Cholest er ol is an essential body lipid compound made by t he liv er . It can also be supplied f r om t he diet by eating meat and dair y pr oduct s. Diet ar y cholest er ol is only f ound in animal pr oduct s and by-pr oduct s. Ex cess cholest er ol consumption may r aise blood cholest er ol lev els and lead t o hear t disease. Cholest er ol is t r anspor t ed t hr ough t he bloodst r eam via lipo-pr ot eins. The f act t hat Eskimos eat a diet high in cho-lest er ol f r om fish lipids and y et hav e a low incidence of car diov ascular disease suggest s t hat per haps w e should concent r at e mor e on t helipids w e ar elacking in our diet r at her t han on cholest er ol consumption alone.

HDLs (high-densit y lipopr ot eins) ar e also called “ good cholest er ols” because t hey t r anspor t cholest er ol aw ay f r om ar t er y w alls and back t o t he liv er f or st or age.

LDLs (low-densit y lipopr ot eins) , called “ bad cholest er ols, ” pr omot e t he cir culation of cholest er ol in t he blood-st r eam, pr edisposing t he ar t eries t o plaque buildup and ev en-t ual blockage.

Trigly cerides ar e f at s t hat cont ain t hr ee gr oups of f at t y acids: sat ur at ed, poly unsat ur at ed, and mono-unsat ur at ed.

Sat ur at ed f at s ar e t he only lipids capable of r aising blood cholest er ol lev els. But t er , mar garine, w hole milk, and f at s f ound in meat ar e high in sat ur at ed f at . Eating t oo much sugar w hich can cr eat e ex cess insulin r esponse can also r aise blood cholest er ol.

Monounsat ur at ed and poly un-sat ur at ed f at s do not r aise blood cholest er ol lev els. Tw o r ecommended monounsat ur at ed

Fat-Bur ning For mulas

The most ef f ectiv e f at-bur ning combinations include 1 ) ephedr a, 2 ) a nat ur al caf f eine-cont aining plant such as kola nut or guar ana, and 3 ) some sour ce of salicylic acid such as w hit e willow or aspir in. A dding Gar cinia cambogia ( cit rin) , chr omium picolinat e, chit osan or amino acids such as car nitine or met hionine can f ur t her pot entiat e t he mix . Taking ephedr a alone is not r ecommended as dosages must be t oo high t o be ef f ectiv e. A ny t her mogenic f or mula designed t o bur n calories of f as heat can cr eat e some unpleasant side ef f ect s and should not be used by pr egnant or nur sing w omen, or by any one suf f ering f r om hy per t ension, hear t disease, adr enal or t hy r oid disor der s or pr one t o anxiet y at t acks.

Nat ur al A ppetit e Suppr essant s

The best nat ur al appetit e suppr essant s include phenylalanine and t y r osine combined wit h Gar cinia cambogia ( cit rin) or glucomannan and calcium. Ot her ingr edient s such as her bs w hich discour age eating and miner als such as manganese or pot assium citr at e help t o make t he f or mula ev en mor e ef f ectiv e. Chr omium picolinat e is also used in supplement s designed t o fight f ood cr avings, st abilize blood sugar , and pr omot e t he cr eation of lean muscle mass. Py r uv at e is also emer ging as a viable w eight loss enhancer and should be inv estigat ed.

Valuable and Practical Weight Loss Suggestions

Ex er cise r egularly . Ex er cise is consider ed by f ar t he best met hod t o cont r olw eight . Begin slowly . Take a 1 0-t o 1 5-minut e w alk ev er y ot her day t o st ar t and t hen slowly incr ease y our dist ance and y our pace. Light ex er cise right af t er eating is r ecommended t o bur n calories t hat hav e just been consumed. If y ou f eel t hat y ou cannot w alk ev er y ot her day , t o begin wit h go out t w o times a w eek and t akeit f r om t her e.

  • Don’ t become constipat ed. Drink six t o eight glasses of w at er a day .

  • Don’ t chew gum. Chewing gum can activ at e t he flow of gast ricjuices and make y ou f eellike eating.

  • Eat only w hen y ou ar e t r uly hungr y . Of t en t hir st can be mist aken f or hunger . Drink w hen y ou f eel t he ur ge t o eat .

    • Take a good st r ong vit amin and miner al supplement t hat will help t o balance out y our nut rient s and pr ev ent f ood cr avings.

    • ◆ Eating a diet t hat is high in fiber can aut omatically incr ease chewing time and slow t he eating pr ocess. People w ho eat t oo f ast can of t en become hungr y again soon af t er eating.
  • Don’ t eat w hen y ou ar e depr essed, lonely or angr y .

  • Av oid f ad diet s. They can make y our body f eel as if it’ s st ar ving and act ually low er y our met abolism, w hich slow s t he bur ning of f at st or es.

  • Do not use diur etics or lax ativ es t o induce w eight loss. These can be pot entially hazar dous t o y our healt h and r esult in t empor ar y w eight loss only .

  • J oin a suppor t gr oup like Weight Wat cher s t hat t akes a sensible and healt hf ul appr oach t o losing w eight . Be w ar y of diet or ganizations t hat ar e costly or limit y ou t o t heir ow n f oods.

  • Be patient . Mor e per manent r esult s will be

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obt ained if w eight loss is gr adual. Remember t hat it t akes time f or t he body t o r eadjust t o a new pr ogr ammed w eight set point .

  • Some st udiesindicat e t hat w hen t her eis aninadequat e int ake of essential nut rient s, f at is not bur ned ef ficiently .

  • Do not eat t oo lit tle. A ny diet t hat is less t han 1 2 0 0 calories is not suf ficient t o maint ain good healt h and pr omot e per manent w eight loss. In addition, all diet s should cont ain some per cent-age of desir able f at w hich can beingest edin t he f or m of oliv e or saf flow er oil. Supplementing y our diet wit h 1 t o 2 t easpoons of t hese oils is t hought t o act ually impr ov e t he bur ning of f at .

  • Use digestiv e enzy mes bef or e ev er y meal.

  • Do not consume alcohol. All alcoholic bev er ages ar e high in calor ies.

    • Fiber supplement s can be t aken in t he f or m of guar gum or glucomannan.

    • ◆ Av oid ar tificial sw eet ener s. Ther eis some evidence t hat ar tificial sw eet ener s can act ually incr ease appetit e and r esult in w eight gain.
  • Omit all subst ances t hought t o be appetit e stimulant s such as salt , hot spices, cof f ee, t ea, t obacco and sugar .

  • A v oid any f ad diet s t hat ar e designed ar ound a high-pr ot ein, low-car bohy dr at e diet . This combination, if eat en ov er a long period of time, poses some significant healt h hazar ds.

  • Emphasize t he f ollowing f oods: lentils, beans, plain baked pot at oes, baked squash, br ow n rice, w hole gr ain br eads (low f at or nonf at ) , w hit e fish, w hit e chicken, skim milk, low or nonf at cot t age cheese, nonf at y ogur t , t ur key , f r esh f r uit s and v eget ables. Rest rict y our int ake of t he f ollowing: av ocados, figs, bananas, w hit e rice, sw eet pot at oes, coconut and cor n.

  • A v oid t he f ollowing f oods: high f at dair y pr oduct s ( cheese, sour cr eam, ice cr eam, but t er , w hole milk, rich dr essings) , soda pop, may onnaise, f ried f oods, r ed meat s, gr avies, cust ar ds, past ries, cakes, peanut but t er , and junk f oods.

  • Weigh y our self r egularly and r ecor d y our w eight on a char t . If y ou go up t hr ee pounds f r om y our ideal w eight , adjust y our diet and ex er cise t o lose t hose t hr ee pounds. It is so much easier t o lose t hr ee pounds t han t o lose 2 0 .

  • St ay of f t he diet r oller coast er of ov er eating and t hen cr ash dieting. Keep a consist ent healt hy lif est yle cent er ed ar ound sensible eating and r egular ex er cise.

  • Keep y our kit chen st ocked wit h healt hy low f at , low sugar snacks.

THE EXERCISE COMPONENT

Simply r est ricting calorie int ake t o lose w eight is not a good idea. Ex er cise must be added t o t he mix t o pr omot e per manent w eight loss and met abolic adjust

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ment . Ex er ciseincr eases ener gy ex pendit ur e w hileit ser v es t o pr ot ect against ex t r eme caloric r est riction. In ot her w or ds, if y ou ex er cise, y ou can eat mor e and not gain w eight . Weight-loss pr ogr ams t hat r ely solely on caloric r est riction end up per pet r ating a st ar v ation cy cle t hat only cont ribut es t o malnut rition and ev en mor e w eight gainin t he f ut ur e. Ev enjust alit tle ex er cise has t r emendous healt h benefit s. New st udies ar e suggesting t hat br eaking up ex er cise times int o divided periods such as 10 minut es her e or t her e is just as ef f ectiv e as a sust ained 3 0 minut e w or k out . While it is t r ue t hat ev en st r enuous ex er cise bur ns r elativ ely small amount s of calories, it is t he impact ex er cise ex er t s on our met abolic pr ocesses t hat is of so much v alue. Ex er cising helps us t o bur n calories mor e ef ficiently r at her t han t o st or e t hem as f at . It helps us t o eliminat e w ast e mat erial, impr ov e car diov ascular f unction, builds st r engt h and endur ance, and r eleases endor phins t hat make us f eelhappier and help t o keep us looking good.

MACRONUTRIENTS: CARBOHYDRATES, FATS AND PROTEINS

Car bohy dr at es, f at s and pr ot eins comprise a categor y of compounds called macr onut rient s. Ov er t he last f ew decades much cont r ov er sy has arisen r egar ding how much of t hese macr onut rient s w e should consume as par t of our daily diet . Pr esently , most of us eat a diet w hich is comprised of 1 2 per cent pr ot ein and appr oximat ely 4 2 per cent f at and 4 6 per cent car bohy dr at es. Our obsession wit h f at t y , sugar y f oods has cr eat ed a new w ar on f at , w hichis not necessarily all good in it s healt h implications. It is vit alf or us t o r ealize t hatitis t he t y pe of car bo-hy dr at e, f at and pr ot ein t hat w e choose w hich in many w ay s det er mines w het her itis good or bad f or us.

All macr onut rient s ar e not equal, alt hough f ood manuf act ur er s w ould hav e us believ e so. For ex ample, a piece of w hole gr ain br eadis not t he same as a piece of ar tificially enriched w hit e br ead. When fiber and br an ar e r emov ed, nut rient s ar e assimilat ed diff er ently . It ’ s t he same wit h pr ot ein sour ces. Pr ot ein f r om soy beans is not t he same as pr ot ein f r om a mar bled piece of meat . A gain, w hile amino acid con-t ent may be similar , t he w ay t hese t w o sour ces of pr ot ein ar e digest ed and assimilat ed ar e det er mined by f act or s such as f at cont ent and digestibilit y . Fat s ar e an especially good ex ample of t he inequalit y of macr onut rient s. Cor n oil and linseed oil ar e not t he same as oliv e or flax seed oil. They ar e alllipids, but t heir healt h implications ar e v er y dif f er ent and can r esult in eit her good or bad biological consequences.

We must eat a balance of allt hr ee macr onut rient s in or der t o f unction at optimallev els. For some of us t hat may mean mor e pr ot ein t han f or ot her s. If w e suf f er f r om any kind of blood sugar disor der , w e may need t o eat less car bohy dr at es. When it comes t o f at s, w e must r ealize t hat some f at s ar e v er y good f or us if eat en in moder ation.

Carbohydrates: The Body’s Glucose Suppliers

Plant s cr eat e car bohy dr at es as a by-pr oduct of t he phot osy nt hetic pr ocess. Car bohy dr at es ar e consider ed t he most abundant or ganic compound f oundin nat ur e. Diet ar y car bohy dr at es consist of sugar s or simple car bohy dr at es f ound in w hit e sugar , f r uct ose, honey , and molasses; and complex car bohydr at es f ound in w hole gr ains, legumes, v eget ables and f r uit s. Chemically speaking, car bohy dr at es ar e or ganic compounds composed of car bon at oms at t ached t o hy dr at es such as w at er molecules. Diet ar y car bohy dr at es supply t he primar y sour ce of ener gy f or all phy siological pr ocesses including t he digestion and assimilation of all macr onut rient s. They ar e by f ar , t he body ’ s f av orit e ener gy sour ce and pr ovide glucose f or t he body w hichisit s primar y f uel sour ce.

Eating an ex cess of simple car bohy dr at esis one of t he single most dest r uctiv e diet ar y habit of West er n societies. Diabet es, obesit y , t oot h decay , hy pogly cemia and nut ritional depletion hav e all been linked t o eating t oo much sugar or simple st ar ches. While w e absolut ely must hav e car bohy dr at es, t he t y pe of car bohy dr at es w e choose t o eat makes a pr of ound dif f er encein how our bodies willr eact . The key t o healt h lies in how much and w hat kind w e choose t o eat .

Carbohydrate Categories

Car bohy dr at es ar e classified accor ding t o t heir chemical st r uct ur e. Monosaccharides ar e single ( or simple) sugar s; ogligosaccharides ar e multiple sugar s; and poly saccharides ar e complex molecules made of sev er al simple sugar s. Monosaccharides hav e t hr ee t o sev en car bon at oms each. It is t he hexoses or six car bon at oms sugar s t hat w e ar e most int er est edin. List ed below ar e dif f er ent hex ose sugar s or simple sugar s t hat w eingest on a daily basis.

Monosacchar ides

Fr uct ose (lev ulose, f r uit sugar )is f oundin honey , ripe f r uit s and some v eget ables. It has a much sw eet er t ast e t han cane sugar , easily dissolv es wit hout cr y st allization and cannot be absor bed dir ectly int o t he bloodst r eam. This may help t o ex plain w hy people w ho ar e sugar sensitiv e may get t he sugar shakes af t er eating a bowlof f r ost ed cor n flakes ( sucr ose) but not af t er eating a w hole apple.

Glucose ( also called dex t r ose, cor n sugar , or gr ape sugar ) is t he chemical f or m of sugar af t er it has ent er ed t he bloodst r eam. Glucose is anot her name f or blood sugar andis t he car bohy dr at e used on a cellular lev el t o driv e vir t ually ev er y met abolic pr ocess. Diet ar y glucose is w at er soluble, cr y st allizes r eadily and is less sw eet t han cane or w hit e sugar .

Galact ose is a monosaccharide sugar t hat is pr oduced during t he digestion of lact ose ( milk sugar ) .

Mannose, x ylose and ar abinose ar e all pent ose ( fiv e) car bohy dr at e compounds t hat ar e pr oduced w hen cer t ain meat s and f r uit s ar e digest ed. Riboseis anot her pent ose pr oduced during digestion;itis also sy nt hesized by t he human body . Ribose is a constit uent of riboflavin (a B-complex vit amin) , ribonucleic acid (RNA ) and deox y ribonucleic acid ( DNA ).

Oligosacchar ides

Lact ose ( milk sugar ) is t he only nut ritionally significant car bohy dr at e t hat comes f r om an animal r at her t han plant sour ce. Cow ’ s milk has a significant amount of lact ose.

Sucr ose ( common t able sugar ) is deriv ed f r om sugar cane, sugar beet s, molasses, maple sugar or sor ghum. Some v eget ables and many f r uit s cont ain at least some sucr ose. Sucr ose is consumed in ex cessiv e amount s in t y pical West er n diet s because of it s addition t o pr epackaged f oods, pop, and candy .

Malt ose ( malt sugar ) is f ound in malt ed snacks, beer and some br eakf ast cer eals.

Poly sacchar ides

St ar ch is a poly saccharide composed of long chains of glucose unit s. It is commonly f ound in a number of plant s like pot at oes.

Dex t r ins ar e shor t er chains of glucose unit s t hat ar e t he int er mediat e pr oduct s of t he hy dr oly sis of st ar ch.

Gly cogen, also called animalst ar ch, is pr oducedin t he liv er and muscle f r om glucose. Gly cogen comprises a v er y impor t ant alt er nativ e ener gy sour ce f or our bodies if our blood sugar dips t oo low .

The t er m “ indigestible poly saccharides” r ef er s t o a gr oup of saccharides t hat comprise fiber . In addition t o cellulose, hemicellulose and lignin, t his cat egor y alsoincludes agar , alginat e and car r ageen.

Car bohy dr at e deriv ativ es ar e pr oduced w hen sugar s under go a chemical r eaction and pr oduce amino sugar s, gly cosides, ur onic acid, and sugar alcohols. For ex ample, sor bit olis a sw eet sugar alcoholf ound in ber r ies and r ipe cher r ies.

How Much of Our Diet Should Be Made Up of Carbohydrates?

The diet ar y r equir ement s f or car bohy dr at es hav e not been set by RDA st andar ds. The gener al consensus is t hat w e eat t oo many simple car bohy dr at es and not enough complex ones. Gener ally speaking, our ov er -emphasis on pr ot ein and simple sugar s has r esult ed in a deficit of consumption of f r esh f r uit , v eget ables, w hole gr ains and legumes. Many nut ritionist s r ecommend incr easing our diet ar y int ake of complex car bohy dr at es t o pr omot e good healt h and f or t he t her apeutic management of v arious diseases. A mericans gener ally r eceiv e appr oximat ely 4 6 per cent of t heir diet ar y calories f r om car bohy dr at es. By cont r ast , A sian societies eat a diet t hat is 7 0 t o

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8 0 per cent car bohy dr at e. A gain, t he t y pe of car bo-hy dr at es consumed is v er y impor t ant .

One t hir d of t he car bohy dr at es w e consume as a nation ar e comprised of r efined and pr ocessed sugar pr oduct s. Refined sugar s or w hit e sugar come f r om cane and beet sour ces. Pr ocessed sugar s include cor n sugar , cor n sy r up, molasses and honey . Nat ur al sugar s ar e f ound in f r uit s, f r uit juices and v eget ables. Remember t hat all sugar s ar e not met abolized in t he same w ay by t he body . While all car bohydr at es may ev ent ually r aise blood sugar as glucose, t he speed in w hich t hey ar e assimilat ed can hav e f ar -r eaching healt h ef f ect s w hen it comes t o insulin disor der s or diseases like hy pogly cemia and diabet es.

Diet ar y car bohy dr at es ar e t he body ’ s pr ef er r ed sour ce of ener gy , and once in t he body t hey ar e eit her bur ned as f uelor st or ed as gly cogen r eser v es in t he muscle and liv er . Though it is t r ue t hat ov er t helast f ew decades nut ritionist s hav e advised us t o eat mor e car bohy dr at es and less f at s and pr ot ein, eating a “ f atless” diet t hat is high in simple sugar s can initiat e significant w eight gain, pr edispose us t o elev at ed blood cholest er ol and def eat t he entir e r ea-son w e cut dow n on f at s t o begin wit h. Nonf at or low-f at f oods high in sugar calories can be ev en mor e f at t ening and less satisf ying t han some f atcont aining f oods. Mor eov er , w e must hav e a cer t ain per cent age of lipid consumption t o be healt hy and slender .

Fats: Essential for Life

While it is t r ue t hat f at s hav e t aken a beating in t he media and ar e f r ow ned upon f or t heir negativ e biological impact , t hey ar e absolut ely essential f or lif e. I w ant t o st r ongly r eit er at e her e t hat it is not so much t he quantit y of f at w e consume as w hat t y pe of f at s w e eat .

Lipids ar e consider ed a gr oup of f at s and f at-like compounds t hat ar e insoluble in w at er . Technically speaking, t his cat egor y of macr onut rient s includes f at s, f at t y acids, oils, w ax es, st er ols, and est er s of f at t y acids. Much like car bohy dr at es, lipids ar e chemically comprised of car bon, hy dr ogen and ox y-gen at oms. They ser v e as a sour ce of ener gy w hich is eit her 1 ) conv er t ed t o ot her essentialtissue component s, 2 ) bur ned of f , or 3 ) st or ed as f atin adipose tissue.

Keep in mind t hat t he macr onut rient cat egor y of f at s does not r ef er t o body f at—w hich ideally account s f or ar ound 1 0 per cent of t he body w eight of a nor mal adult . The mor e w e lear n about f at s, t he mor e convinced w e all should be t hat bad diet ar y f at s ar e r eally bad and good ones ar e absolut ely vit al and should be consumed in t he pr oper pr opor tion. Diet ar y lipidsin t he f or m of oliv e oils, flax seed oils, and canola oil ar e an ex cellent sour ce of nut rition and can act ually discour age car diov ascular disease r at her t han cont ribut e t oit . Lipids pr ovide us wit h a

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high-ener gy f ood sour ce, f acilit at e digestiv e pr ocesses, help t o met abolize ot her nut rient s and cont ribut e t o t he absor ption and t r anspor t of t he f at-soluble vit amins ( A , D, E, K). In addition, t hey comprise t he sheat hes t hat pr ot ect our ner v es and help t o make up f at st or es t o pr ot ect our vit al or gans.

If lipids ar e missing f r om our diet s, t he body will sy nt hesize some f at t y acids f r om ot her macr onut rient s; how ev er , linoleic acid is consider ed an essential f at t y acid w hich means t hat it cannot be sy nt he-sized and can only be obt ained f r om f ood or supplement sour ces. For ex ample, flax seed oil is a v er y good sour ce of t his essential f at t y acid. We ar e just beginning t o under st and t he pr of ound healt h implications of t his acid w hich ser v es as a pr ecur sor t o a series of hor mone-like subst ances called pr ost aglandins. It w ould be wise t o mention her e t hat as A mericans, t he majorit y of f at s w e eat ar e sat-ur at ed and hy dr ogenat ed v arieties. Many of t hese ar tificially manipulat ed f at s ( such as w e seein v eg-et able mar garines) pr oduce danger ous f at compounds and ar e complet ely lacking in essential f at t y acids. Because w e do not consume fish r outinely and t y pically do not use oliv e, flax seed or ev ening prim-r ose oilsin our diet s, supplement ationis v er ymuch w ar r ant ed. Deficiencies in t hese essential f at t y acids hav e been linked wit h all kinds of aut oimmune diseases, including multiple scler osis and lupus.

Trigly cerides ar e consider ed t he major f or m of f at and make up t he majorit y of f at f ound in f oods andin t he body . What w e need t o know about t rigly cerides is t hat t he lengt h and degr ee of t heir sat ur ation as chemicalcompounds det er mines t he w ay t hey behav ein t he body . Fat t y acids ar e chemically comprised of car bon at oms. If each car bon at om is connect ed t o each of it s hy dr ogen neighbor s, it is called sat ur at ed. If t w o adjacent car bon at oms ar elinkedin a double bond and could bind t o additional hy dr ogens, t he f at is called monosat ur at ed. If mor e t han one localit y on a car bon chain is able t o accept additionalhy dr ogen at oms, t he f at is called poly unsat ur at ed. Linoleic acidis a poly unsat ur at ed f at t y acid and oleic acidis an ex ample of a monounsat ur at ed f at t y acid.

A n easy w ay t o r ecognize some unsat ur at ed f at s is t hat t hey ar e usually mor eliquid at r oom t emper at ur e t han a sat ur at ed f at . For ex ample, sunflow er oil, high in poly unsat ur at ed f at t y acids, is liquid at r oom t emper at ur e, w hilelar d or but t er , highin sat-ur at ed f at s, is solid.

Proteins: Building Blocks of our Cells

Unless w e ar e consuming enough pr ot ein, our bodies will not be able t o f unction optimally . For t his r eason, v eget arians need t o be par ticularly car ef ul t hat t hey consume a f ullr ange of pr ot eins f r om non-animal sour ces. Time and time again, st udies hav e show n t hat a poor pr ot ein int ake can hav e serious consequences onimmune f unction. Eating fish sev er altimes a w eekis an ex cellent sour ce of pr ot ein, as is t of u. Chicken and t ur key eat en occasionally ar e also good sour ces of pr ot ein.

Pr ot ein is consider ed one of t he most abundant subst ances f ound in our bodies and is second only t o w at er . Our skin, muscles, hair , nails, ey es and enzy mes ar e essentially comprised of pr ot ein. Unless w e supply our bodies wit h pr ot ein, w e cannotcr eat e inf ection-fighting antibodies, r egener at e our tissues or gr ow . Pr ot ein is chemically composed of car bon, hy dr ogen ox y gen and nit r ogen. It s primar y f unction is t o build and r epair body tissues. Pr ot ein molecules ar e made up of or ganic compounds called amino acids. These amino acids ar e linked end t o end and cr eat e a st r uct ur e r esembling long, spher e-like chains. The individual at t ribut es of each pr ot ein ar e det er mined by t he nat ur e and shape of t hese amino acid chains. Tw ent y amino acids ar e r equir ed t o sy nt hesize pr ot ein and half of t hese ar e pr oduced by t he human body . Essential amino acids, w hich must be obt ained f r om t he diet include isoleucine, leucine, ly sine, met hionine, phenylalanine, t hr eonine, t r y pt ophan, and v aline. Ar ginine and histidine ar e consider ed semi-essential.

The most common diet ar y sour ces of pr ot ein ar e meat , fish, seaf ood, eggs, dair y pr oduct s, gr ain pr oduct s, and legumes ( w hich include beans and peas) . As w e mentioned earlier , as a nation, w e consume much mor e meat t han w e r equir e. Ex cess pr ot ein consumption can t ax t he kidney s, cont ribut e t o obesit y and cr eat e colon t oxicit y . NOTE: New st udies suggest t hat some people act ually need t o incr ease t heir pr ot ein consumption and low er t heir car bohydr at eint ake. Remember , it’ s t he t y pe of pr ot ein y ou eat t hat count s. The pr oper ties of specific pr ot eins v ar y depending on t he number and ar r angement of individual amino acids.

Pr ot eins ar e classified as being nut ritionally complet e or incomplet e. Complet e pr ot eins such as eggs ar e able t o initiat e cellular gr ow t h. Par tially complet e pr ot ein, such as t he glut en f oundin w heat , con-t ribut es t o phy siologicalf unction but is missing specific amino acids necessar y t o pr omot e gr ow t h. Incomplet e pr ot eins f oundin cor n, f or ex ample, cannot sust ain lif e in and of t hemselv es. How ev er w hen combined wit h beans, t hey f or m a complet e pr ot ein.

For our pur poses, it is impor t ant t o lear n w hich f oods cont ain t he essential amino acids our bodies cannot pr oduce. Meat and dair y pr oduct s ar e t he most common sour ces of essential amino acids in w est er n nations. While plant sour ces of pr ot ein can belackingin some of t hese amino acids, mixing cer t ain f oods t oget her can cr eat e a complet e pr ot ein f ood as mentioned in t he ex ample of cor n and beans. A diet ar y mix of w hole gr ains and beans can satisf y t he body ’ s amino acid needs.

The Biological Function of Pr ot eins

Pr ot eins ar e t he major constit uent s of ev er y living celland body fluid ex cept bile and urine. It is not dif ficult t o see t hat cellular r eplacement and t her e-f or e, tissue r egener ation hinges on pr oviding our bodies wit h a continuous supply of complet e pr ot eins. Mor eov er , some enzy me and hor mone component s ar e made of pr ot ein also. Hor mones and enzy mes ar e w hat driv e vir t ually ev er y mechanism of t he human body . Hemoglobin is an ir on-bearing pr ot ein and car ries blood nut rient s and ox y gen via ev er y r ed blood cell t o our body sy st ems. Plasma pr ot eins r egulat e osmotic pr essur e and w at er balance, and blood pr ot eins maint ain our acid/ alkaline balance. A ntibodies ar e consider ed pr ot eins t hat ar m our immune sy st ems wit h t he abilit y t o fight disease inv ader s.

When w e f ail t o eat enough pr ot ein or eat only incomplet e pr ot eins, v er y serious dev elopment al abnor malities occur . Childr en in t hir d-w orld count ries f r equently lack suf ficient pr ot ein and suf f er f r om a v ariet y of maladies f r om st unt ed gr ow t h t o kidney f ailur e. Pr egnant w omen need t o be par ticularly vigilant in eating enough pr ot ein, or t hey can miscar r y or hav e pr emat ur e bir t hs.

The Impor t ance of Pr ot ein: A Wor d t o Veget arians

Depending on t he t y pe of met abolism y ou hav e, y ou should be car ef ulof going on a st rict v eget arian diet because it can r esult in a pr ot ein deficiency w hich can leav e some people f eeling v er y f atigued, w eak, unf ocused and susceptible t o sickness. Make sur e y ou t hr oughly acquaint y our self wit h v eget able f oods t hat ar e pr ot ein-rich and eat enough of t hem t o sust ain y our body on a cellular lev el. Thisis par ticularly impor t ant if y ou hav e eliminat ed eggs and dair y pr oduct s f r om y our diet as w ell. Because pr ot ein sy nt hesis is hinder ed by t he deficiency of specific amino acids in t he diet , it ’ s impor t ant f or any v eget arian t o r ecognize plant f oods t hat lack cer t ain amino acids.

The body willpr oduce pr ot ein only until it r uns out of amino acid st or es.

MICRONUTRIENTS: VITAMINS AND MINERALS

Vit amins supply us wit h t he building blocks of lif e. They ar e r emar kable micr o-compounds designed t o initiat e and assist in my riads of biochemical pr ocesses w hich sust ain lif e. Technically , vit amins f all int o t he cat egor y of micr onut rient s in t hat only minut e amount s ar e needed by t he body . Vit amins ar e int rinsically linked t o enzy mes, w hich ar e cat aly st s t hat activ at e t he chemical chain r eactions r equir ed

35

by ev er y body sy st em. For t his r eason, vit amins may also be r ef er r ed t o as coenzy mes.

Tw o t y pes of vit amins exist : f at soluble and w at er soluble. It isimpor t ant t o continually r eplenish w at er soluble vit amins in t hat t hey ar e continually ex cr et ed and cannot be st or ed. They include vit amin C and B-complex vit amins. Fat-soluble vit amins can be st or ed in liv er and f at t y tissue; how ev er , t hese vit amins also need continual r eplacement . These include vit a-mins A, D, E and K.Ideally , our diet s should pr ovide us wit h adequat e supplies of vit amins. Realistically , t his is f ar f r om t he case. RDA r equir ement s may be enough t o w ar d of f deficiency sy mpt oms, but t hey r ar ely addr ess disease, st r ess, envir onment al t ox-ins, et c. For t his r eason, vit amin supplement ation is r ecommended, especially f or t hose w ho suf f er f r om ill healt h or r equir e ex t r a endur ance.

T oday , a vit amin r ev olution is under w ay . Vit amins ar e now being int ensely st udied f or t heir r ole in not only t he pr ev ention of disease but t r eatment as w ell. A midst cont r ov er sy , mor e and mor e dat a is emer ging suggesting t hat vit amin t her apy may play an int egr al r ole in t he t r eat ment of disease. Combining cer t ain vit amins wit h her bs and ot her nat ur alcompounds can be v er y ef f ectiv ein t he t r eat ment of v arious diseases and dis or der s. Mor eov er , t aking a good, pow er f ul vit amin and miner al supplement on a daily basis is t he fir st healt h pr actice w e should incor por at e int o our daily r outine.

All Vitamins Are Not Created Equal

While t he debat e continues ov er sy nt hetic v er sus nat ur alvit amins, itisimpor t ant t o keepin mind t hat vit amins deriv ed f r om inor ganic chemicals may be combined wit h undesir able subst ances such as sugar , ar tificial color s, pr eser v ativ es, and coal t ar s. Ther e is subst antial scientific evidence t hat vit a-mins deriv ed f r om nat ur al sour ces ar e mor e r eadily absor bed and assimilat ed by t he human body . Pr ot ein-bonded vit amins hav e been show n t o hav e some adv ant ages much in t he same w ay as “ chelated” miner als do (see miner al section) . Alw ay s r ead labelbr eakdow ns and pur chase vit amins t hat comein pr ot ectiv e, dar k, cont ainer s. Gel-capsulized vit a-mins or t ablet f or ms t hat br eakdow n in t he st omach ar e also r ecommended. Remember , mor e is not alw ay s bet t er and use r eliable sour ces f or vit amins t hat ar e pur e and pot ent .

Fat-Soluble Vitamins

Vit amin A

A pplications: Antioxidant , acne, night blindness, immune w eakness, skin disor der s, gast ric ulcer s, tissue r epair .

Scientific Dat a: Vit amin A depletion may play a significant r olein diseaseslike cancer , Cr ohn’ s disease and gast ric ulcer s.1

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Depleting A gent s: A ntibiotics, sulf a dr ugs, con-t r aceptiv e dr ugs, alcohol, cor tisone, est r ogen, miner al oil, cof f ee, some t y pes of indoor lighting, air pollution.

Sour ces: But t er , w hole milk, liv er , f or tifiedlowf at and skim milk, dar k gr eenleaf y v eget ables ( such as spinach) and y ellow and or ange v eget ables ( such as y ams and squash)

Saf et y : Ex cess consumption of vit amin A in eit her supplement f or m or in cod liv er oil may r esult in t oxicit y . Pr egnant w omen should not t ake ov er 1 0 , 0 0 0 IU, and childr en should av oid ov er 1 8 , 0 0 0 IU. Taking bet a car ot ene cannot r esultin a vit amin A ov er dose. NOTE: A ny one wit h diabet es or hy pot hy-r oidism should not t ake bet a car ot ene asit cannot be conv er t ed t o vit amin A .

Int er actions: A lack of zinc, vit amin C, vit amin E or pr ot ein caninhibit t he pr oper absor ption and f unction of vit amin A in t he body .

Recommendations: Use a high qualit y f or m of vitamin A wit h bet a car ot ene. If y ou use fish oil sour ces, t ake vit amin E wit h y our supplement . You can pur chase nat ur alvit amin A as r etinolor r etinylpalmit at e. If t he pr oduct is emulsified or micellized, absor btion will be enhanced. Vit amin D

A pplications: Cancer pr ev ention, Cr ohn’ s disease, epilepsy , high blood pr essur e, kidney disease, liv er disease, ost eopor osis, skin ailment s.

Scientific Dat a: Recent r esear ch suggest s t hat elderly people may be deficient in t his vit amin due t o a lack of sunlight ex posur e and diet ar y depletion.2 St udies hav e f ound t hat w omen ar e consist ently low in vit amin D w hich may pr edispose t hem t o ost eopor osis.3

Depleting A gent s: Miner al oil, smog, bar bit uat es, cholest er ol low ering dr ugs, ant acids, pr ednisone, anticonv ulsiv e dr ugs (dilantin) , sedativ es, int estinal disor der s, liv er and gallbladder disease.

Sour ces: This vit amin is pr oduced in t he body w hen w e ar e ex posed t o sunlight . It is nat ur ally supplied in cod liv er oil, coldw at er fish, egg y olks, and but t er . Dar k gr een leaf y v eget ables also cont ain some vit amin D.

Saf et y : Toxicit y can occur , and dosages ov er 5 0 0 IU per day ar e not r ecommended unless super vised by y our phy sician. Calcium should alw ay s be t aken wit h vit amin D.

Int er actions: This vit amin play s anint egr alr olein t he pr oper met abolism of calcium.

Recommendations: Vit amin D can be t aken singularly but is usually included in multiple f or mulas or wit h vit amin A . Vit amin D2 is t he most common supplement f or m. Calcit r ol is t he pr escription v er sion of vit amin D andis only usedin cases w her e cer t ain diseases pr ohibit t he conv er sion of vit amin D in t he body .

Vit amin E A pplications: Aging, at her oscler osis, fibr ocy stic br east disease, cholest er ol, blood clot s, scar tissue, inf er tilit y , car diov ascular disease, hy per t ension, bur ns, headaches, w ound healing, lupus, PMS. NOTE: Taking vit amin E wit h fish oils and ot her lipids af f or ds antioxidant pr ot ection f r om f r ee r adicals associat ed wit h r ancidit y and oxidation and pr ot ect s essential f at t y acids f r om molecular damage.

Scientific Dat a: St udies hav e show n t hat vit amin E has a r elationship t o elev at ed risks of cer t ain kinds of cancer s, fibr ocy stic br east disease and cer t ain neur ologic disor der s.4

Depleting A gent s: Est r ogen, bir t h cont r ol pills, miner al oil, chlorine, f ood pr ocessing, inor ganic ir on, r ancid f at .

Sour ces: Seeds, nut s, poly unsat ur at ed oils, w hole gr ains, aspar agus, av ocados, t omat oes, gr een leaf y v eget ables, ber ries.

Saf et y : Ver y f ew side ef f ect s hav e been obser v ed wit h t his vit amin ev en in high doses; how ev er , t aking mor e t han 4 0 0 IU should be clear ed wit h y our doct or . Do not t akeir on at t he same time as vit amin

E. A ny one wit h hy per t ension, diabet es or r heumatic hear t disease should not t ake ex cessiv e doses and begin wit h smaller doses.

Int er actions: Vit amin E should be t aken wit h selenium and vit amin C. It also impr ov es t he utilization of vit amin A. Vit amin E may pot entiat e anticoagulant dr ugs such as Coumadin or War f arin and may also boost t he f unction of vit amin K. It is also t hought t o boost t he anticoagulant ef f ect of aspirin.

Recommendations: Use or ganic sour ces of vit amin E w hich ar e bet t er assimilat ed t han sy nt hetic v arieties. They ar e designat ed by a d asin d-alpha t ocopher ol and sy nt hetic pr oduct s begin wit h a dl. Wat er soluble f or ms of vit amin E ar e v er y ex pensiv e and not necessarily w or t h it .

Vit amin K

A pplications: Ost eopor osis, hemor r haging, heav y periods, ener gy demands, post-sur ger y , colitis, gallst ones.

Scientific Dat a: A st udy f ound t hat a significant number of w omen w ho suf f er ed f r om ost eopor osis w er e also deficient in vit amin K.5

Depleting A gent s: A ntibiotics.

Sour ces: Gr een leaf y v eget ables such as spinach, dar k let t uce, br occoli, aspar agus, w hole w heat , w hole oat s, f r esh peas.

Saf et y : Lar ge doses of sy nt hetic vit amin K should not be t aken during pr egnancy . Ex cessiv e doses can cause r eddening of t he skin and sw eating. The dev elopment of hemoly tic anemia may indicat e a vit amin K ov er dose. NOTE: If y ou ar e t aking any medication, especially anticoagulant dr ugs, check wit h y our phy sician bef or e t aking a vit amin K supplement .

Int er actions: Vit amin K can int er f er e wit h t he action of anticoagulant dr ugs.

Recommendations: Fat-soluble chlor ophyll is an ex cellent sour ce of vit amin K and is r ecommended. Make sur e y ou look f or f at-soluble v arieties as w at er soluble chlor ophyll will not pr ovide t he same biological benefit s.

Water-Soluble Vitamins

Vit amin B1 ( t hiamine)

A pplications: Alcoholism, anemia, depr ession, diar r hea, ment al illness, st r ess, beriberi, shingles, inf ections.

Scientific Dat a: Thiamine deficiencies hav e been linked t o ment al illness.6Geriat ric patient s w ho hav e sur ger y may ex perience a t hiamine loss w hich may ex plain t heir post oper ativ e conf usion and ment al det erior ation.7 A ntibiotics, or al cont r aceptiv es and sulf a dr ugs may also decr ease t hiamine lev els. Eating a diet high in car bohy dr at es incr eases t he need f or t hiamine.

Depleting A gent s: St r ess, caf f eine, sur ger y , ex cess car bohy dr at e consumption ( sugar ) , t obacco, r aw fish and shellfish, antibiotics, or al cont r aceptiv es, sulf a dr ugs, muscle r elax ant s.

Sour ces: Sunflow er seeds, soy beans, br ow n rice, w hole w heat , peanut s.

Saf et y : Thiamine w ould hav e t o be t aken in inor dinat ely lar ge doses t o pr oduce any t oxicit y . Ther e hav e been no r epor t s of t oxicit y in humans wit h or al supplement s of vit amin B1 .

Int er actions: A dequat e supplies of magnesium must be pr esent in or der f or t hiamine t o conv er t t o f or ms t he body can use. In addition, a f ull ar r ay of t he ot her B-vit amins must also be supplied in or der f or all of t hem t o be utilized cor r ectly .

Recommendations: Thiamine hy dr ochloride is t he most common sour ce of t his vit amin in nut ritional supplement s.

Vit amin B2 ( riboflavin)

A pplications: A nemia, ar t erioscler osis, baldness, bladder inf ections, car pal t unnel, cat ar act s, hy pogly cemia, immune sy st em disor der s, ment al disor der s, muscle diseases, mor ning sickness, obesit y , sickle cell anemia, st r ess, depr ession, t r embling.

Scientific Dat a: Riboflavin deficiencies hav e been linked t o cat ar act f or mation, psy chiat ric and emotional disor der s, sickle cell anemia, and esophageal

8

cancer . Some st udies suggest t hat riboflavin t her apy may help t o alleviat e car pal t unnel sy ndr ome.9 Testing of 4 2 adolescent boy s f ound t hat 3 8 per cent of t hem w er e riboflavin deficient .1 0

Depleting Agent s: Alcohol, dieting, t obacco, or al cont r aceptiv es, cof f ee, cooking, r adiation, ult r aviolet light , w hit e sugar , est r ogen, ex er cise, cer t ain antimalarial dr ugs.

Sour ces: Almonds, or gan meat s, w hole gr ains, mushr ooms, soy beans, gr een leaf y v eget ables.

Saf et y : Riboflavin has no know n t oxicit y .

Int er actions: Thiamin has a sy ner gistic ef f ect wit h riboflavin.

Recommendations: Most supplement s will use riboflavin as a simple compound or w hatis r ef er r ed

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t o as activ at ed riboflavin or riboflavin-5-phosphat e.

Vit amin B3 ( niacin, niacinamide, nicotinic acid)

A pplications: Cancer pr ev ention, epilepsy , high cholest er ol lev els, high blood pr essur e, ment al illness, migr aines, leg cr amps, poor cir culation, st r ess, poor memor y , senilit y .

Scientific Dat a: Sev er al clinical t est s hav e con-fir med t he abilit y of niacin t o low er blood cholest er ol and t rigly cerides by up t o 5 0 per cent or

1 1

mor e. It has also pr ov en it s ef f ectiv eness at pr e-v enting cancer af t er ex posur e t o car cinogens.12 Niacin may also be v er y usef ul f or epilepsy and can be used in conjunction wit h anticonv ulsant dr ugs.13

Depleting A gent s: A ntibiotics, caf f eine, alcohol, est r ogen, sleeping pills, sulf a dr ugs, ex cessiv e consumption of w hit e sugar .

Sour ces: Or gan meat s ( especially liv er ) , eggs, fish, peanut s, legumes, milk, av ocados, w hole gr ains wit h t he ex ception of cor n.

Saf et y : A f t er t aking vit amin B3 a “ niacin flush” may occur w hichis a r edness of t he skin, usuallyin t he f ace and neck r egion. Time-r eleased pr oduct s can help t o r educe t his ef f ect ; how ev er , t hey ar e not r ecommended. A tingling sensation may also be ex perienced. Bot h of t hese r eactions ar e consider ed har mless. High doses of vit amin B3 should not be used by pr egnant w omen or any one wit h diabet es, gout , peptic ulcer s, glaucoma, or liv er ailment s. Take niacin wit h meals.

Int er actions: Niacin needs adequat e supplies of all t he ot her B-vit amins t o f unction pr operly . Niacin is also t hought t o pot entiat e t he action of cholest er ollow ering dr ugs.

Recommendations: This vit amin can be pur chased as niacin ( nicotinic acid or nicotinat e) or niacinamide ( nicotinamide). These f or ms ar e used f or dif f er ent applications. Inosit ol hex aniacinat e is a specific kind of niacin w hich does not cause flushing and has been usedin Eur ope t o t r eat high cholest er ol andimpair ed blood flow f or decades.

Vit amin B5 ( pant ot henic acid)

A pplications: Alcoholism, anxiet y , depr ession, aller gies, anemia, ar t hritis, ast hma, diabet es, A ddison’ s disease, diar r hea, joint inflammation, ment al illness, muscle cr amps, r espir at or y inf ections, hair loss, pr emat ur e aging, st r ess.

Scientific Dat a: Dat a r ev eals t hat some people suf f ering f r om r heumat oid ar t hritis hav e decr eased lev els of pant ot henic acid. Using t his vit amin t her apeutically has r esult ed in t he alleviation of t y pical ar t hritis sy mpt oms in some people.14

Depleting A gent s: Insecticides, alcohols, cof f ee, cooking, sulf a dr ugs, est r ogen, sleeping pills.

Sour ces: Or gan meat s, milk, fish, poult r y , w hole gr ains, y ams , br occoli, cauliflow er , or anges, st r aw ber ries, legumes

Saf et y : It has no know n t oxicit y .

Int er actions: No dr ug int er actions hav e been not ed.

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Car nitine, an amino acid, and coenzy me Q10 w or k t oget her wit h pant ot henic acid t o pr omot e pr oper f at t y acid utilization.

Recommendations: Pant ot henic acid is usually f ound as calcium pant ot henat e. Pant et heine is anot her f or m w hich is consider ed mor e bioactiv e.

Vit amin B6 ( py ridoxine)

A pplications: A nxiet y , car pal t unnel, depr ession, epilepsy , headaches, kidney disease, anemia, ment al illness, hy pogly cemia, epilepsy , ar t hritis, ast hma, insomnia, Par kinson’ s disease, pr egnancy , lact ation, cat ar act s, eczema, high cholest er ol, immune deficiency .

Scientific Dat a: A vit amin B6 deficiency has been pr of oundly linked t o a number of ment al disor der s, including clinical depr ession and schizophr enia.1 5 Py ridoxine t her apy has been successf ully used t o t r eat childhood epilepsy , f or enhanced car diov ascular healt h, and t o inhibit melanoma in t est animals.1 6 Vit amin B6 depletion has also been connect ed t o immune deficiency , kidney diseases, ast hma, sickle cell anemia and diabet es.

Depleting A gent s: A ntidepr essant dr ugs, alcohol, or al cont r aceptiv es, est r ogen, most dr ugs, st r ess.

Sour ces: Bananas, y east , seeds, nut s, w hole gr ains, pot at oes, cauliflow er , Br ussels spr out s, legumes.

Saf et y : Long t er m use of appr opriat e doses is consider ed saf e and nont oxic. Ex t r emely high doses may pr oduce ner v ous sy st em-r elat ed side ef f ect s.

Int er actions: Magnesium and riboflavin play an int egr al r olein conv er ting t his vit amin t o a chemical f or m useablein t he human body . In addition, vit amin B6 may pot entiat e t he concent r ation of magnesium and zinc.

Recommendations: Look f or py ridoxine hy dr ochloride or py ridox al-5-phosphat e. Injections of t his vit amin ar e also av ailableifliv er diseaseis pr esent .

Vit amin B1 2 ( cy anocobalamin)

A pplications: Ment al disor der s, f atigue, debilit at-ed st at es, smoker s, post-sur ger y , per nicious anemia, cancer pr ev ention, insomnia, depr ession, shingles, neuritis, hepatitis, st r ess, multiple scler osis, bur sitis.

Scientific Dat a: Sev er alst udies suppor t t he notion t hat a vit amin B1 2 deficiency in t he elderly and ot her s may account f or psy chiat ric dist ur bances.17

Depleting Agent s: A nticoagulant dr ugs, antigout medication, lax ativ es, alcohol, aspirin, antibiotics, diur etics, ant-acids, caf f eine, est r ogen, sleeping pills, cont r aceptiv es, cooking t emper at ur es.

Sour ces: Liv er , or gan meat s, eggs, dair y pr oduct s, fish, meat .

Saf et y : Consider ed saf e. NOTE: Pr olonged ex po-sur e t o nit r ous oxide may r esult in a t y pe of anemia caused by a lack of vit amin B1 2 . Elderly people and v eget arians ar e susceptible t o vit amin B1 2 deficiencies and should use a B1 2 supplement .

Int er actions: A lack of vit amin B1 2 can r esult in f olic acid and melat onin depletion.

Recommendations: You will see t his vit amin most commonly sold as cy anocobalamin. Met hyl cobalamine and adenosylcobalamin ar e also sour ces of B1 2. Some ex per t s consider met hyl cobalamine t o be mor e bioactiv e. Look f or sublingual t ablet s f or adequat e absor babilit y . Injections of vit amin B1 2 ar e also av ailable.

Biotin

A pplications: Baldness, depr ession, der matitis, eczema, leg cr amps.

Scientific Dat a: New r esear ch has f ound t hat people on dialy sis saw significant impr ov ement in neur ological disor der s t hey suf f er ed as a r esult of t he t r eat ment by using biotin supplement ation.18

Depleting A gent s: Raw egg w hit es, sulf a dr ugs, saccharin, r ancid f at s, r efined f oods, est r ogen, w hit e sugar , alcohol. NOTE: The pr esence of sebor r heic der matitisininf ant s may indicat e a biotin deficiency .

Sour ces: Or gan meat s, soy beans, cheese, mush-r ooms, eggs, cauliflow er , nut s, w hole w heat .

Saf et y : Biotin is consider ed nont oxic.

Int er actions: This vit amin w or ks in t andem wit h ot her B-vit amins as w ellas wit h car nitine and coenzy me Q1 0 .

Recommendations: You can obt ain t his vit amin as biocy tin f r om y east sour ces or as simple biotin. If y ou suspect f ood or ot her t y pe of aller gies, st ay aw ay f r om y east sour ces.

Choline

A pplications: Par kinson’ s disease, high cholest er ol, ar t erioscler osis, baldness, multiple scler o-sis, glaucoma, eczema, alcoholism, muscular dy st r ophy , hy per t ension, diseases of t he ner v ous sy st em.

Scientific Dat a: Lecit hin is a common sour ce of choline. St udies hav e show n t hat t aking lecit hin can decr ease cholest er ol lev els and may be an ef f ectiv e w ay t o t r eat at her oscler osis.19

Depleting A gent s: Wat er , sulf a dr ugs, est r ogen, f ood pr ocessing, alcohols, ex cess sugar consumption.

Sour ces: Legumes, gr ains, egg y olks, cauliflow er , w hole gr ains, liv er , soy beans.

Saf et y : No know n side ef f ect s; how ev er , v er y lar ge doses may pr oduce nausea, dizziness or diar r hea.

Int er actions: The pr oper f unction and av ailabilit y of f olic acid depends on t he cont ribution of choline.

Recommendations: Choline is av ailable as choline bit ar t r at e, choline cit r at e, choline chloride or as a compound f ound in lecit hin called phosphatidylcholine.

Folic Acid Applications: Alcoholism, anemia, ar t erioscler osis, baldness, diar r hea, depr ession, ment al illness, ment al r et ar dation, immune sy st em, bir t h-def ect pr ev ention, f atigue, ulcer s, st r ess, blood disor der s.

Scientific Dat a: Various st udies suppor t t he use of f olic acid supplement ation during and af t er pr egnancy t o pr ev ent bir t h def ect s and post-par t um depr es-sion.20

Depleting A gent s: Or al cont r aceptiv es, high heat , alcohols, st r ess, cof f ee, sulf a dr ugs, t obacco, est r ogen, bar bit ur at es, dilantin, or al pancr eatic ex t r act s. NOTE: A t ongue t hat is r ed and sor e may indicat e a f olic acid deficiency .

Sour ces: Gr een leaf y v eget ables such as spinach, kale, char d and beet t ops, legumes, br occoli, cabbage, aspar agus, or anges, w hole gr ains, r oot v eg-et ables.

Saf et y : A ny one wit h hor monally r elat ed cancer s or wit h conv ulsiv e disor der s should not use ex cessiv e amount s of f olic acid f or ex t ended periods of time. Because f olic acid supplement ation low er s plasma zinc lev els, w omen w ho ar e also t aking or al cont r aceptiv es, w hich also low er zinc, may become zinc deficient .

Int er actions: Folic acid w or ks in t andem wit h choline, vit amin B1 2 and B6 .

Recommendations: Folat e is t he most common f or m of t his vit amin. Folinic acidis also a sour ce and is consider ed by some ex per t s t o be t he most bioav ailable t y pe.

Inosit ol

A pplications: Baldness, eczema, psoriasis, car diov ascular disease, ar t erioscler osis, cir r hosis of t he liv er , glaucoma, obesit y , gallbladder disease, multiple scler osis.

Scientific Dat a: Inosit olhelps t o r emov e f at s f r om t heliv er andis vit alin t he f or mation oflecit hin and t he pr oper maint enance of cholest er ol lev els.

Depleting Agent s: Caf f eine, alcohols, insecticides, sulf a dr ugs. Sour ces: Cit r us f r uit s, nut s, seeds, legumes, w hole gr ains.

Saf et y : Consider ed saf eif it is not usedin ex cess.

Int er actions: None know n t o dat e.

Recommendations: Inosit ol monophosphat e is t he commer cial compound f ound in nut ritional supplement s.

PA BA ( par a-aminobenzoic acid)

A pplications: Eczema, ner v ous disor der s, baldness, hy per t hy r oidism, st r ess, inf er tilit y . NOTE: PA BA supplement s hav e been know n t o r est or e gr ey hair t o it s original color in animals; how ev er , t his ef f ect in humans has not been subst antiat ed.

Scientific Dat a: PA BA is included in sunscr eens f or it s abilit y t o block UV r ay s. Taking PA BA or ally cannot pr ev ent sunbur n.

Depleting A gent s: Cof f ee, alcohols, est r ogen, sulf a dr ugs, f ood pr ocessing.

Sour ces: Br ew er ’ s y east , molasses, liv er , kid

39

ney , w hole gr ains.

Saf et y : Gener ally consider ed saf e and nont oxic. Ver y high doses may cause malaise, liv er ailment s, f ev er or low w hit e blood cell count .

Int er actions: PA BA is r equir ed f or t he sy nt hesis of f olic acid wit hin t he body and cont ribut es t o t he pr oper met abolism of pr ot ein. It has t he abilit y t o block against t he UV r ay s of t he sun andis commonly used in sunscr een pr epar ations.

Recommendations: The usual dose of PA BA is bet w een 2 5 and 3 0 0 mg f or adult s. PA BA is usually included in multi-vit amin and B-complex f or mulas; how ev er , it is av ailable as anindividualsupplement .

Vit amin C ( ascor bic acid)

A pplications: Inf ections, br uising, colds and flu, sinusitis, ear aches, sor e t hr oat s, smoker s, blood clot s, at her oscler osis, high blood pr essur e, phy sical and ment al st r ess, w eak immune sy st em, cholest er ol lev els, liv er t oxicit y .

Scientific Dat a: Numer ous st udies hav e pr ov en t he abilit y of vit amin C t o help open const rict ed br onchiole t ubes, acceler at e w ound healing, scav enge f r ee r adicals and help pr ev ent car diov ascular disease.21 It s r ole in cancer pr ev ention is also t hought t o be significant .

Depleting A gent s: A spirin, alcohol, antidepr essant dr ugs, analgesics, or al cont r aceptiv es, anticoagulant s, st er oids, cooking, f ood pr ocessing, diur etics, air pollution, smoking, acet aminophen t oxicit y . NOTE: vit amin C cont ent if lef t st anding.

Sour ces: Pepper s, pot at oes, br occoli, Br ussels spr out s, cit r us f r uit s, melons, ber ries.

Saf et y : Vit amin C is consider ed nont oxic. Some st udies suggest t hat t akingit inlar ge doses deplet es vit amin B1 2 st or es. A ny one w ho has a hist or y of kidney st ones should t ake vit amin C only wit h phy sician appr ov al. Unusually ex cessiv e doses may cause int estinal upset , gas or diar r hea. Pr egnant or nur sing mot her s should not use amount slar ger 5 , 0 0 0 mg daily .

Int er actions: Vit amin C is int rinsically inv olv ed wit h vit amin E,selenium and bet a car ot ene. For t his r eason, t aking vit amin C wit h any antioxidant ar r ay is r ecommended. Vit amin C also incr eases t he absor ption of ir on, decr eases t he absor ption of copper and can alt er blood t est s measuring vit amin B1 2 lev els.

Recommendations: A scor bic acid is t he least ex pensiv e and most common f or m of vit amin C. A dding adequat e lev els of bioflav onoids enhances absor ption. Buf f er ed vit amin C is f or individuals wit h sensitivit y t o acid f oods, and time-r eleased pr oduct s ar e also av ailable. Est er -C has r ecently emer ged and is t hought by some t o hav e bet t er absor ption and bioav ailabilit y , alt hough some ex per t s debat e t his claim. If y ou need t o use lar ge quantities of vit amin C, pow der ed ascor bic acid is t he most pr acticalf or m. Chew ables can be appealing f or childr en.

Ev en f r esh v eget ables and f r uit s can qui

In 1 9 6 8 , Nobel Prize winner Linus Pauling, Ph.D., coined t he t er m “ or t homolecular ,” w hich he used t o describe a nut ritional t her apy w hich inv olv es t he use of nat ur ally occur ring sub-st ances, nor mally pr esent in t he body in lar ge doses, t o t r eat disease. The idea w as t o t r y t o cor r ect nut ritional compound imbalances, w hich ar e t he r oot of biological dy sf unction. The use of nut rient s in t her apeutic doses still spar ks consider able debat e, alt hough evidence is mounting t hat t hese compounds can act as pow er f ul medicines. Mor eov er , t hey adv ocat e t he notion t hat each per son is dif f er ent ; t her ef or e, t heir nut rient r equir ement s ckly lose t heir

can v ar y accor ding t o t heir par ticular biological t y pe. Mor eov er , or t homolecular phy sicians believ e t hat biochemical individualit y can play a cr ucial r olein healt h maint e-nance and t hat RDA lev els of nut rient s ar e not adequat e w hen disease conditions ar e pr esent .

Alt hough meeting t he RDA s f or nut rient s may pr ev ent t he occur ance of deficiencies t hat lead t o disease, or t homolecular phy sicians believ e t hat t hese lev els do not pr ovide f or optimal healt h. In ot her w or ds, people need much mor e t han t he suggest ed RDA lev els t o main-t ain healt h or fight disease. A nimal st udies hav e show n t hat

vit amin C needs in animals can v ar y as much as 2 0 0 per cent in dif f er ent member s of t he same species. When it comes t o humans, evidence suggest s t hat older individuals need mor e vit amin B1 2 , t hat w omen may need mor e f olic acid t han pr eviously t hought and men need mor e zinc. Or t homolecular medicine is based on t he notion t hat nut rition must be t he fir st v ariable consider ed in coming t o a diagnosis bef or e at t empting t o t r eat t he disease. If t he disease is linked t o a nut rient imbalance, it can be cur ed nut ritionally . This discipline also adv o-cat es t he idea t hat no one set st andar d of nut ritionalamount s

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Vit amin P (bioflav onoids)

Applications: Br uising, v aricose v eins, spider v eins, ar t hritis, hemor r haging, cholest er ol lev els, her pes, cat ar act s, inflammation, phlebitis, bleeding gums, blood clot s, colds, scur v y , hemor r hoids, edema, hy per t ension, hemophilia.

Scientific Dat a: The pr of ound v alue of bioflav onoids is beginning t o emer ge in scientific cir cles. While t echnically not vit amins, ov er 64 v arieties ar e f ound in t he w hit e por tion of cit r us f r uit peel and in pine bar k and gr ape seeds. Bioflav onoids act as antioxidant s and nat ur al antiinflammat or y agent s. They should be t aken wit h vitamin C as t hey incr easeit s absor babilit y .2 2

Depleting Agent s: Aspirin, alcohol, cor tisone, antibiotics, smoking, some pain killing dr ugs.

Sour ces: Cit r us f r uit s, onions, par sley , ber ries, gr een t ea, legumes, gr ape seed ex t r act .

Saf et y : It is consider ed nont oxic.

Int er actions: Naringin can int er f er e wit h t he action of caf f eine, coumarin and est r ogens and can enhance t he ef f ect of nif edipine, v ar apr amil, f elodipine and t er f enadine. This flav onoid is f ound in gr apef r uit juice.

Recommendations: Bioflav onoids r ef er t o compounds such as quer citin, naringin, r utin, hesperidin, gr ape seed ex t r act , et c. Pr oant hocy anidins, w hich ar e f ound in pine bar k or gr ape seed ex t r act , ar e also flav onoid compounds and hav e some impr essiv e t her apeutic ef f ect s. Look f or qualit y pur e pr oduct s w hich of f er a combination of bioflav onoid t y pes wit hout filler s.

Endnotes

  1. 1 . Hepat ogast roent erology, January-February, 198 5, 32 : 34-38. The New England Journal of Medicine, April 19, 1 984 , 310: 1 023-31. Lancet , Oct . 16, 19 82, 876 .

  2. 2 . Journal of Clinical Nut rition, 1982, 36: 122 5-33 . Journal of t he American College of Nut rition 1983, 2: 1 73-9 9.

  3. 3 . Clinical Science, 19 84, 66: 1 03-07. Journal of Bone and Joint Surgery, 1 982 , 64 B: 54 2-6 0. Lancet , Feb. 9, 1 985 , I: 307-09.

  4. 4 . Canadian Journal of Neurological Science, November, 1984, II: 561-64. Journal of Nut rition, April, 1986, 1 16: 6 75-81. British Journal of Dermat ology, July, 1984, III: 125-26. Lancet , January, 29, 1983, 225-28.

  5. 5 . Journal of Clinical Endocrinology and Met abolism, June, 19 85,

60: 1 268-69.

  1. Age and Aging, 1 982 , II: 1 01-0 7. Journal of t he American College of Nut rition, 1988, 7: 61-67 . British Journal of Psychiat ry, 19 82, 111: 2 71.

  2. Age and Aging, 1 982 , II: 101-07.

  1. 8 . American Journal of Opt hamology, 1931, 1 4: 1 005-09. Journal of t he National Cancer Instit ut e, April, 1 984 , 72 : 941

  2. 4 8. Pro ceedings of t he Natio nal Acad emy of Science, November, 19 84, 8 1: 7 076-78. American Journal of Clinical Nut rition, Dec. 198 3, 38: 8 84-87.

  3. 9 . Proceedings of t he National Academy of Science, Nov. 19 84,

81: 7 076-78.

10. American Journal of Clinical Nut rition, May, 1984, 39 : 78791.

11. Drug Therapy, August , 1984 , 62-70.

  1. 12 . Journal of t he National Cancer Instit ut e, Sept ember, 1984,

  2. 73 : 76 7-70.

  3. 13 . Byollet en Eksperiment al Noi Biologii I Medit siny, 94 (9), 61

  4. 64 .

14. Shari Liebermann and Nancy Bruning, The Real Vit amin and Mineral Book, (Avery Publishing, New York, 19 90) , 106.

  1. 15 . Biological Psychiat ry, 1984, 9(4): 613-16.

  2. 16 . Annals of Neurology, Feb. 1 98 5 , 17 : 1 1 7-20 . At herosclerosis, June, 1 985 , 55 : 3 57-61. Nut rition and Cancer, January-June, 19 85, 7: 43-5 2.

17. British Journal of Psychiat ry, August , 19 88, 15 3: 2 66-6 7.

  1. 18 . Nephron,1984, 36 : 18 3-8 6.

  2. 19 . Biochemical and Medical Met abolism and Biology, Jan-Feb 19 86, 31-39.

20. Lancet , July 24, 198 2, 2 17.

  1. 21 . American Review of Respirat ory Disease, Feb 1 983 , 12 7: 1 43-47. Oral Surgery, March 1 98 2 , 2 3 1-3 6 . Annals of Nut rition and Met abolism, 28 , May-June, 1984, 1 86-9 1.

  2. 22 . Liebermann, 12 2.

Minerals

Miner als, like vit amins, enable t he body t o car r y out vir t ually ev er y biochemical r eaction needed t o sust ain lif e. Miner als ar e consider ed nat ur ally occur ring element s t hat come f r om soil, r ock, w at er , animal and plant sour ces. Miner als can be classified as macr o or bulk miner als and micr o or t r ace miner als. Bulk miner als, w hich ar e needed in mor e subst antial amount s include calcium, magnesium, pot assium phosphor us and sodium. Tr ace miner als w hich ar e only needed in tiny amount s include zinc, copper , ir on, manganese, chr omium, selenium, and iodine.

Today mor e t han ev er bef or e w e need t o be t aking miner al supplement ation. Agricult ur al pr actices hav e r esult edin miner ally deplet ed f oods w hichlook beautif ul but can be significantly miner al deficient . Int ensiv e f ar ming met hods hav e deplet ed nut rient s f r om our soils w hich suggest s t hat a diet rich in f r esh f oods does not guar ant ee a diet high in minerals and vit amins. Remember t hat a v eget able cannot be rich in miner als if it gr ew in low-miner al soil. Estimat es indicat e t hat f ar m soils in most of t he w orld’ s agricult ur al r egions ar e deficient in almost 85 per cent of all miner als. Chemical f er tilizer s such as nit r ogen phosphor s and pot assium can make plant s gr ow r apidly ; how ev er , t hey do not r eplace t he f ull ar r ay of miner als w hich should be pr esent in good soil.

In an issue of August Celebr ation, Linda Gr ov er made a ver y enlight ening and somew hat alar ming comment . She said:

“ In 194 8 y ou could buy spinach t hat had 158 milligr ams ofir on per hundr ed gr ams. But by 1965, t he maximumir on t hey could find had dr opped t o 27 milligr ams. In 1973, it w as av er aging 2.2 milligr ams. That ’ s dow n f r om a hundr ed and fif t y . That means t oday y ou’ d hav e t o eat 7 5 bowls of spinach t o get

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t he same amount of ir on t hat one bowl might hav e giv en y ou backin ’ 4 8 . That ’ s w hen Popey e w as r eally big, right ? ”

We need t o r eplenish t hese vit al miner als in supplement f or m. We not only need nit r ogen and pot assium t o sur viv e but chr omium, calcium, magnesium, copper , ir on, moly bdenum, cobalt , iodine and many ot her t r ace miner als as w ell. Commenting on t he cur r ent miner al sit uation of our pr oduce supply , Dr . Michael Colgan, w ho w r ot e The New Nut rition, st at-ed, “ Unf or t unat ely , t he human body cannot cr eat e miner als, so it has t o get t hem t hr ough diet ar y means. Hence, deficient f ood pr oduces deficient bodies ( w hich culminat es in sickness and disease) .”

The Meaning of Chelat ed Miner als

Miner als t hat ar e at t ached t o a molecule of pr ot ein t hat enhances t heir t r anspor t ation int o t he blood-st r eam ar e called chelat ed. Chelat ed miner als ar e t hought t o be mor e absor bable and ar e r ecommended f or any miner al supplement ation. As wit h vit amins, a balanced ar r ay of miner als should be t akenin or der t o achiev e optimal r esult s. Taking miner als wit h meals also helps t o make t hem mor e absor bable.

NOTE: A lar geincr easein diet ar y fiber can deplet e miner al supplies. Make sur e t o t ake a good miner al supplement at a dif f er ent time t han t he fiber in or der t o av oid t his ef f ect .

Individual Minerals

Bor on ( t r ace miner al)

A pplications: Needed f or calcium upt ake and may be deplet edin t he elderly . Can help pr ev ent and t r eat ost eopor osis and ar t hritis.

Sour ces: Fr esh f r uit s, v eget ables ( bor on cont ent depends on soil amount s av ailable).

Saf et y : Taking mor e t han 9 mg per dayis not r ecommended. Possible side ef f ect s hav e been obser v ed only w hen v er y high lev els of bor on ar e ingest ed.

Int er actions: None know n t o dat e; how ev er , low lev els of bor on can cause urinar y ex cr etion of calcium and magnesium.

Recommendations: Look f or sodium bor at e or bor at e chelat es.

Calcium

A pplications: Vit al f or st r ong bones and t eet h and t o maint ain r egular hear t beat . Calcium also low er s t he risk of colon cancer and pr ot ect s against ost eopor osis. Calcium also helps t o pr ev ent muscle cr amping and calms t he cent r al ner v ous sy st em. Or ganic f or ms ar e r ecommended f or maximum absor ption.

Sour ces: Dair y pr oduct s, t of u, spinach, kale, t ur nip gr eens, cabbage, collar ds, must ar d gr eens.

Saf et y : It is consider ed saf e; how ev er , any one wit h kidney disease, kidney st ones, cancer or hy per par at hy r oidism or w ho t akes calcium channel blocking dr ugs should not t ake calcium wit hout t he consent of t heir phy sician.

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Int er actions: Taking high doses of magnesium, zinc, or ox alat es canint er f er e wit h calcium absor ption. If doses ar e balanced, calcium w or ks sy ner gistically wit h magnesium, vit amin D and vit amin K. Aluminum cont aining ant acids can boost calcium ex cr etion and ar e not r ecommended.

Recommendations: Some calcium supplement s hav e been associat ed wit h high lead cont ent . In gen-er al using supplement s w hich combine calcium citr at e, gluconat e and car bonat e can be ef f ectiv e. Calcium car bonat e is f ound in ov er -t he-count er ant acids; how ev er , by it self , it is not t he most absor bable v ariet y . Calcium chelat es ar e absor bed mor e r eadily . Calcium cit r at e, lact at e, aspar t at e and or ot at e ar e assimilat ed bet t er t han calcium car bonat e or calcium f r om oy st er shells or bone meal.

Chr omium

A pplications: Inv olv ed in glucose met abolism and sy nt hesis of cholest er ol, pr ot eins and f at s. The av er age A merican diet can be chr omium deficient , a f act w hich has been linked t o high r at es of hy pogly cemia and diabet es.

Sour ces: Whole gr ains, meat s.

Saf et y : Take as dir ect ed. If y ou suf f er f r om low blood sugar , y ou may ex perience sy mpt oms of hy pogly cemia if chr omium is t aken in ex cess.

Int er actions: Eating diet high in r efined and pr ocessed f oods can r esult in a chr omium deficiency . Taking ant acids and calcium car bonat e may int er f er e wit h chr omium absor ption.

Recommendations: Picolinat e and GTF f or ms of chr omium ar e t hought t o be mor e absor bable and ef f ectiv e. Copper

A pplications: Cont ribut es t o healing, t he sy nt hesis of hemoglobin and hair and skin color . Copper is essential f or collagen f or mation, f or t he pr ev ention of car diov ascular disease and t o t r eat ar t hritis.

Sour ces: Shellfish, legumes, copper pipes car r ying drinking w at er .

Saf et y : Copper can cr eat e nausea and st omach upset , and aslit tle as t hr ee gr ams can be f at alif t aken by a smallchild. Ex cess copper ingestion f r om copper pipes can be danger ous.

Int er actions: A n ex cess of copper can cr eat e a vit amin C and zinc deficiency . NOTE: Taking high amount s of zinc or vit amin C can low er copper levels. Take as dir ect ed.

Recommendations: Use gluconat e or picolinat e v ar ieties.

Ger manium ( t r ace miner al)

A pplications: Recently discov er ed by J apanese scientist s, ger manium is an ef f ectiv e antioxidant t hat can impr ov e r heumatism, ar t hritis, high cho-lest er ol, inf ections, f ood aller gies and pain. Or ganic ger manium can incr ease tissue ox y genation.

Sour ces: Garlic, comf r ey , sushi, ginseng, aloe and chlor ella.

f r e e r a dic als a n d c a n c e r

Numer ous r esear ch st udies av er age consumer . For ex am-lack of cer t ain pr ot ectiv e nut risuppor t t he f act t hat many can-ple, r ecent st udies suggest t hat ent s w hich appear t o originat e cer s, br east cancer in par ticu-just r educing diet ar y f at may f r om diet ar y sour ces t hat lar , ar e diet r elat ed. Mor eov er , not be enough t o pr ev ent cer t ain incr ease ourrisk ofcancerand t he risks of cer t ain kinds of can-cancer s.Inlightoft his notion, ot herdegener ativ e diseases. cer can be significantly r educed per haps r esear ch should f ocus The r ole of cer t ain wit h diet ar y changes. While on w hy some cult ur es t hat eat bioflav onoid compounds as most of us ar e aw ar e of t he f at still hav elow cancer r at es? ex ceptional f r ee r adical scavw onder s of a low-f at diet , a Per hapsit’ s not so much a ques-enger s is just beginning t o t r emendous amount of dat a con-tion of w hat w e eat , but w hat emer ge, and t he pr ot ectiv e ceding ot her cancer pr ev ent a-w e don’ t eat . Mor e and mor e pot ential of t hese flav onoids is tiv e nut rient s nev er r eaches t he r esear ch suggest s t hat it is a impr essiv e, t o say t he least .

Saf et y : No know n side ef f ect s, alt hough doses lar ger t han 2 gr ams can cause skin r ash and st ool sof t ening. Lar ge doses ar e not r ecommended. Ex t ended ingestion has been associat ed wit h kidney pr oblems in some individuals. Check wit h y our doc-t or bef or e t aking ger manium f or ex t ended periods of time.

Int er actions: None know n t o dat e.

Recommendations: Doses r ange f r om 3 0 t o 1 5 0 mg per day . Ger manium dioxide is mor e pot ent and can lead t o kidney dy sf unction if t aken in doses ov er 5 0 mg per day .

Iodine

A pplications: Thy r oid healt h, pr oper met abolism, endocrine sy st em disor der s. Not e: Iodine deficiencies hav e been linked t o ment al r et ar dation and br east cancer .

Sour ces: Seaf ood (including kelp) , iodized salt .

Saf et y : Only smallamount s of iodine ar e needed t o help br eakdow n ex cess f at and cont ribut e t o t hy r oid healt h. Ex cess iodine can pr oduce mout h sor es, met allic t ast e, diar r hea, sw ollen saliv ar y glands and possible v omiting.

Int er actions: None know n t o dat e.

Recommendations: Or ganic sour ces ar e much mor e pr ef er able t han inor ganic ones. Look f or iodine caseinat e and kelp.

Ir on

A pplications: Essential f or t he pr oduction of hemoglobin and r ed blood cell ox y genation, ir on is essential f or anemia, st amina, and healt hy immune sy st ems. A n ir on deficiency can cause pallor , hair loss, brit tle nails, dizziness and anemia. Rheumat oid ar t hritis and cancer can cont ribut e t o ir on depletion causing anemia. Ex cessiv e menst r ual bleeding, ulcer , and poor digestion can r esult inir on depletion.

Sour ces: A nimalpr oduct s cont ain hemeir on w hich is much mor e usef ult han plant sour ces ofir on w hich cont ain t he nonheme ir on compound. Meat and dair y pr oduct s ar e t he best heme sour ces. Dar k gr een leaf y v eget ables cont ain nonheme ir on.

Saf et y : Ex cessir on can pr oduce f r ee r adicals and st omach upset . Childr en should not be giv en ir on unless pr escribed by a phy sician f or a par ticular disor der or malnut rition. Ir on can be f at al t o childr en if t aken in an ov er dose.

Int er actions: Taking an ex cess of calcium, zinc or magnesium canint er f er e wit h t he absor ption of ir on. Vit amin C enhances absor btion. Sev er al her bal compounds can also int er f er e wit h ir on absor ption.

Recommendations: Fer r ous sulf at e and f umar at e ar e nonheme ir on supplement s and ar e not absor bed as w ellas hemeir on, alt hough f er r ous succinat eis a bet t er choice.

Magnesium

A pplications: Essential f or calcium and pot assium assimilation, magnesium cont ribut es t o pr oper ner v e and muscle impulses and enzy me r eactions, and it play s a r ole in t he f or mation of bone and car bohy dr at e m et abolism. It is used f or anxiet y , depr ession ner v ousness, muscle w eakness, hear t disease, dizziness, high blood pr essur e, and PMS. NOTE: alcohol, diur etics, diar r hea, fluoride, digit al-is, r efined sugar and ex cess vit amin D ar e magnesium deplet or s. The t y pical A merican diet w hich is low in w hole gr ains and high in pr ocessed f oods is magnesium poor .

Sour ces: Legumes, seeds, nut s, w hole gr ains and gr een leaf y v eget ables.

Saf et y : No side ef f ect s if it is used as dir ect ed.

Int er actions: Magnesium should be t aken in a balanced f or mula wit h ot her miner als. A high int ake of calcium or vit amin D f or tified pr oduct s canint er f er e wit h magnesium absor ption. Magnesium also w or ks t oget her wit h vit amin B6 .

Recommendations: Look f or magnesium cit r at e, malat e, f umar at e or cit r at e t hat ar e chelat ed. Magnesium car bonat e, chloride or oxide ar einor gan-ic f or ms and ar e less absor bable.

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Manganese ( Tr ace Miner al)

A pplications: Only t r ace amount s r equir ed f or blood sugar r egulation and f at and pr ot ein met abolism. Manganese is vit al f or pr oper bone gr ow t h and w or ksin t andem wit h B-complex vit amins. It is r ecommended f or lact ation, diabet es, ast hma, muscle and ment al f atigue, epilepsy , PMS, and digestion.

Sour ces: Dried f r uit s, w hole gr ains, nut s and gr een leaf y v eget ables.

Saf et y : Ther e ar e no know n side ef f ect s.

Int er actions: A nt acids can int er f er e wit h manganese absor ption as can ex cess magnesium, calcium, copper , zinc or ir on. Too much manganese can also int er f er e wit h t he assimilation of t hese same miner als.

Recommendations: Look f or chelat ed t y pes, such as manganese picolinat e or gluconat e.

Moly bdenum

A pplications: Ver y tiny amount s of t his miner al ar e needed f or nit r ogen met abolism. Low lev els of moly bdenum hav e been linked t o mout h and gum disease, impot ence, and some cancer s. It is used t o t r eat anemia.

Sour ces: Whole gr ains and legumes. NOTE: Soil cont ent det er mines f ood cont ent of t his miner al.

Saf et y : High amount s of t his miner al can cause gout and may int er f er e wit h copper utilization.

Int er actions: This miner al can r eact wit h copper and fluoride blocking t heir absor ption.

Recommendations: Sodium moly bdat e is t he most common sour ce of t his miner al and it has a good absor ption r at e.

Phosphor us

A pplications: It is essential f or bone and t oot h dev elopment , hear t muscle cont r action and pr oper kidney healt h. Phosphor us also cont ribut es t o t he utilization of f ood f or ener gy . Good f or t oot h and gum disease, st erilit y , impot ence, equilibrium, muscle disor der s, and bone f or mation.

Food Sour ces: Meat , dair y pr oduct s, car bonat ed bev er ages.

Saf et y : Taking ex cessiv e amount s of phosphor us can int er f er e wit h calcium absor ption.

Int er actions: If phosphor us is t aken in supplement f or mit must be balanced out wit h pr oper amount s of calcium. Ex cessiv e consumption of phosphor us can inhibit calcium upt ake. Vit amin D enhances t he action of phosphor us.

Recommendations: Most of us need t o r educe r at her t han enhance our phosphor us lev els.

Pot assium

A pplications: Wor ks in t andem wit h sodium f or pr oper elect r oly t e balance and cont ribut es t o hear t muscle healt h, changes gly cogen t o glucose and pr o-mot es healing. In cases of diar r hea, ex cessiv e per spir ation, lax ativ e or diur etic use, pot assium deple

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tion can occur w hich can cause hear t ir r egularities. It is used f or st r ess, diabet es, hear t pr oblems, high blood pr essur e, hy pogly cemia and ar t hritis.

Sour ces: Fr esh f r uit s and v eget ables ( especially bananas, apricot s, av ocados and dat es) , meat , and dair y pr oduct s.

Saf et y : Consider ed nont oxic. Use as dir ect ed; how ev er , people wit h kidney disease cannot handle pot assium nor mally and should not t ake it unless super vised by t heir phy sician.

Int er actions: A ny one t aking digit alis, diur etics and angiot ensin t y pe hy per t ension dr ugs should not t ake pot assium unless under t he dir ect or der s of t heir phy sician. Pot assium/ sodium r atios must be balanced in or der f or bot h t o f unction pr operly . Too much sodium can disr upt t he action of pot assium and cause it s ex cr etion.

Recommendations: Pot assium cit r at e or aspar t at e or any ot her chelat ed f or m is r ecommended.

Selenium ( Tr ace Element )

A pplications: A s an impr essiv e antioxidant , selenium w or ks w ell wit h vit amin E t o scav enge f r ee r adicals, helping t o pr ev ent cellular mut ation, cancer s and t he ef f ect s of aging. It is used f or pr emat ur e aging, car diov ascular disease, sex ual dy sf unction, menopause and skin ailment s.

Sour ces: Gr ains, f r uit s, v eget ables. The cont ent in f ood is w holly dependent on t he selenium cont ent of t he soil in w hich t he f ood w as cultiv at ed. Foods high in selenium include w heat ger m, nut s, oat s, char d, br ow n rice, and br an. NOTE: Ty picalA merican diet s ar e not oriously low in w hole gr ains and f r esh pr oduce. Coupled wit h selenium-deplet ed soils, a selenium deficiency is much mor e common t han one w ould ex pect .

Saf et y : No know n side ef f ect s if t aken in small amount s. The body cannot t oler at e lar ge doses of selenium t her ef or eit should not be t akenin amount s ov er 2 0 0 mcg unless under t he super vision of a phy sician.

Int er actions: Selenium w or ks best w hen combined wit h ot her antioxidant s like vit amin E and glut at hione. A high int ake of t r ace miner als can int er f er e wit h selenium absor ption. Zinc and heav y metals can inhibit it s activit y . Many dr ugs, including chemot her apeutic agent s, can incr ease t he body ’ s selenium r equir ement s.

Recommendations: Look f or or ganic f or ms w hich include selenomet hionine and y east s w hich ar e high in selenium.

Silicon

A pplications: Necessar y f or bone and collagen f or mation, it maint ains t he flexibilit y of ar t eries, count er act s t he t oxic ef f ect s of aluminum and con-t ribut es t o pr ev enting car diov ascular disease. It may play a r ole in t he pr ev ention of Alzheimer ’ s disease.

Sour ces: Br ow n rice, w hole oat s, r oot v eget ables.

Saf et y : No know n side ef f ect s. It is consider ed nont oxic in r ecommended amount s.

Int er actions: None know n t o dat e.

Recommendations: Hor set ail is a rich nat ur al sour ce of silicon. It is also sold as t r ace silicic acid and sodium met asilicat e. Some ex per t s r ecommend t he t r ace f or m f or enhanced bioav ailabilit y .

Sodium

A pplications: Essentialf or pr oper w at er and blood pH balance,st omach and ner v e f unction, sodium can be lost during periods of ex cessiv e per spir ation, v omiting or diar r hea. Inor ganic sodium, w hich is f ound in t able salt can be det riment al if used in ex cess.

Sour ces: Pr ocessed, salt y f oods ( s uch as cheeses, bacon, lunch meat s, canned ent r ees and some soda pop) cont ain high amount s of sodium. Salt r eduction is a good w ay t o r educe sodium int ake.

Saf et y : Taking t oo much sodium can r esult in w at er r et ention, hy per t ension, liv er and kidney dy sf unction and pot assium depletion.

Int er actions: In or der t o pr operly assimilat e sodium, calcium, pot assium, sulf ur and vit amin D need t o be pr esent .

Recommendations: Like phosphor us, most of us need t o r educe our sodium int ake r at her t han boost it .

Sulf ur

A pplications: Vit al f or cellular pr ot ection, sulf ur has antiaging pr oper ties and is needed f or t he f or mation of collagen. It is good f or blood purification, dandr uf f , acne, hair , and ir r egular menst r ual cy cles.

Sour ces: Meat , poult r y , eggs and fish andin small amount s in t hiamine and biotin. NOTE: Sulf ur is f ound in some of t he amino acids of high pr ot ein f oods. Garlic is par ticularly high in sulf ur , w hich con-t ribut es t o it s t her apeutic actions.

Saf et y : Take as dir ect ed. Saf e dosage r anges hav e not been est ablished f or t his miner al.

Int er actions: Sulf ur can r eact wit h some pr escription dr ugs and should not be t aken as a single supplement under nor mal conditions. To be assimilat ed pr operly , adequat e amount s of vit amin B1 , B5 and biotin need t o be pr esent .

Recommendations: Sulf ur is usually f ound as par t of t ot al supplement al f or mulas. For some individuals, sulf ur int ake should be r educed.

Vanadium

A pplications: Requir ed f or good cir culation and pr oper cholest er ol lev els, v anadium deficiencies hav e been linked t o kidney and hear t disease. Vanadiumis dif ficult t o absor b. It is used f or goit er , high cholest er ol and hear t disease.

Sour ces: Fish, oliv es, dillw eed, r adishes, v eg-et able oils, w hole gr ains, snap beans.

Saf et y : Vanadium should be t aken in balance wit h ot her miner als and pr ef er ably not wit h chr omium t her apy . It should not be t akenin ex cess amount s as side ef f ect s can occur . Dosages ov er 1 0 0 mcg ar e not r ecommended.

Int er actions: Food pr ocessing and t obacco can int er f er e wit h t he upt ake of v anadium. If y ou ar e t aking lit hium, y ou should not use v anadium unless dir ect ed t o do so by y our phy sician.

Rec ommendations: Vanadium is not easily absor bed and at t his point is not consider ed a single diet ar y supplement . It is usually f ound as v anadyl sulf at e in nut ritional supplement f or mulas.

Zinc

A pplications: The pr of ound r ole of zincin pr ost at e gland disease is emer ging. It is also essential f or ot her r epr oductiv e or gans and f or st r ong immune f unction. Zinc is also inv olv ed in t ast e and smell and pr ot ect s t he liv er f r om t oxins. Zinc t her apy is used f or pr ost at e disease, inf ections, st erilit y , diabet es, w ound healing and ulcer s. Kidney disease, diar r hea, liv er disease, ex cess fiber and diabet es can low er zinc lev els.

Sour ces: Oy st er s, shellfish, seaf ood, r ed meat , w hole gr ains, legumes, nut s, seeds. NOTE: Zinc f r om plant sour cesis not as bioav ailable as zinc f r om animal f oods.

Saf et y : Ex cessiv e doses of zinc can act ually impair t he immune sy st em. Doses should be kept t o under 1 0 0 mg per day unless super vised by a phy sician. Zinc supplement s can cause nausea if t aken on an empt y st omach, and zinclozenges can dr y out t he mout h.

Int er actions: Zinc and copper compet e f or assimilation and calcium and ir on can int er f er e wit h zinc absor btion. High fiber f oods can also int er f er e wit h zinc absor ption.

Recommendations: Zinc picolinat e, acet at e, citr at e, and monomet hionine ar e r ecommended. Zinc chelat es and zinc lozenges ar e also good.

AMINO ACIDS AND THEIR ACTIONS

A s w e discussed in t he pr ot ein section, amino acids ar e t he building blocks of pr ot eins and ar e vit al t olif e. Pr ot einis t he nut rient t hat giv es st r uct ur e t o vir t ually ev er y living t hing. For a pr ot ein t o be consider ed a w hole unit it must cont ain all of it s amino acid ar r ay . Linking dif f er ent amino acids t oget her can cr eat e ov er 5 0 , 0 0 0 t y pes of pr ot eins and 2 0 , 0 0 0 know n enzy mes. Each pr ot ein hasit s specific amino acid signat ur e. A ppr oximat ely 2 0 commonly know n amino acids exist . Wit hin t he human body , it is t he liv er w hich pr oduces 8 0 per cent of t he amino acids w e need t o sust ain lif e. The r emaining 2 0 per cent must be obt ained f r om t he diet and ar e t her ef or e r ef er r ed t o as essential amino acids. These hav e been mar ked wit h an ast erisk. A mino acids enable vit amins and miner als t o act pr operly

45

wit hin our biosy st ems. If any of t hese amino acids ar e missing, t he assimilation and utilization of ot her nut rient s will be impair ed.

Today , amino acid t her apy is emer ging as an ex citing sour ce of t her apeutic t r eat ment . Recent st udies confir m t hat cer t ain amino acids w hen t aken singly or in combination can ex er t t he same t y pes of medicinal ef f ect s as some pr escription dr ugs.

Amino Acid Deficiencies Can Easily Occur

Once again, t he common assumption may be t hat t he majorit y of A mericans get plent y of amino acids t hr ough t heir diet s due t o t heir high meat consumption. J ust t he opposit e, how ev er , may be t he case. Diet s t hat ar e not balanced and high on empt y car bo-hy dr at es can become pr ot ein deficient . Balance is t he key her e. While w e ar e w ell aw ar e of t he perils of a diet t hat is t oo highin pr ot ein, most of us do not eat qualit y pr ot ein f oods. High f at r ed meat s ar e not t he only sour ce of amino acids. Ot her pr ot ein f oods, including nut s, beans, soy pr oduct s, fish and eggs, ar e ex cellent sour ces of pr ot ein. Unf or t unat ely t he majorit y of A mericans eat diet s t hat ar e deficientin t he t ot al amino acid ar r ay w e need t o maint ain our healt h.

Commercial Amino Acid Preparations

A mino acid supplement s ar e av ailable in single or combination f or m and ar e of t en par t of a complet e multivit amin or pr ot ein supplement f or mula. They come in capsules, pow der s or t ablet s and ar e usually deriv ed f r om soy , egg or y east pr ot ein. The t er m cr y st alline f r ee f or m r ef er s t o amino acids w hich ar e ex t r act ed f r om gr ain sour ces such as br ow n rice br an. Fr ee f or m amino acids ar e r ecommended in t hat t hey ar e r apidly assimilat ed.

Single Amino Acids and Their Physiological Actions

Essential amino acids—t hose t hat must be obt ained f r om diet ar y sour ces—ar e mar ked wit h an ast erisk ( * ) .

L-Alanine: Inv olv ed in t he met abolism of glucose and r ecommended f or hy pogly cemia.

L-A r ginine* : Ret ar ds t umor gr ow t h, incr eases sper m count and pr omot es t he f or mation of lean muscle mass and t he pr oper f or mation of scar tissue. Do not t ake if pr egnant or lact ating.

L-A spar agine: Helps nourish t he cent r al ner v ous sy st em t o pr omot e emotional st abilit y .

L-A spar tic A cid: Boost s ener gy and endur ance by enhancing liv er t oxin r emov al.

L-Car nitine: Helps t o pr ev ent f at t y buildup and boost s f at t y acid utilization.

L-Cit r ulline: Pr omot es ener gy and helps det oxif y ammonia f r om cells.

L-Cy st eine: Det oxifies cells and is an ex cellent f r ee r adical scav enger w hich also pr omot es muscle

46

mass.

L-Cy stine: Pr ot ect s against copper t oxicit y , pr o-mot es healing and cont ribut es t o insulin f or mation.

Gamma-A mino But y ric A cid: Consider ed a nat ur al t r anquilizer , it decr eases neur on activit y .

L-Glut amic A cid: Met abolizes sugar s and f at s and helps t o fight br ain and ment al disor der s.

L-Glut amine: Good f or t r eating alcoholism, sugar cr avings, epilepsy , ment al disor der s and ulcer s.

L-Glut at hione: A pow er f ul antioxidant w hich helps pr ot ect against r adiation, smoke, x-r ay s and alcohol.

L-Gly cine: Used f or bipolar depr ession, pr ost at e gland, and cent r al ner v ous sy st em healt h.

L-Histidine* : Repair s tissue and is good f or r heumat oid ar t hritis, anemia and aller gies.

L-Isoleucine* : Essential f or hemoglobin f or mation and r egulat es blood sugar and ener gy lev els.

L-Leucine* : Decr eases blood sugar and boost s tissue healing, including bone. Recommended f or post-sur ger y conv alescence. A n ex cess of t his amino acid can cause hy pogly cemia.

L-Ly sine* : Inhibit s vir usinf ections andis r ecommended f or Her pes simplex , canker s and cold sor es.

L-Met hionine* : Br eaks dow n f at s, det oxifies tissue and assist s wit h choline pr oduction.

L-Or nit hine: When combined wit h car nitine and ar ginine, it br eaks dow n ex cess body f at .

L-Phenylalanine* : Needed t o make neur ot r ansmitt er s, aids in depr ession, memor y and migr aines. Can also act as an appetit e suppr essant .

DL-Phenylalanine: Suppr esses appetit e and helps cont r ol ar t hritic pain. Do not use if pr egnant , hav e high blood pr essur e or diabet es.

L-Pr oline: Cont ribut es t o t he pr oduction of collagen and st r engt hens joint s and t endons.

L-Serine: Cont ribut es t o st r ong immune f unctions and w or ks t o met abolize f at s and pr omot e muscle mass.

L-Taurine: A key component of bile, good f or cho-lest er ol lev els, hy per activit y , epilepsy and br ain f unction.

L-Thr eonine* : Helps t o cont r ol epilepsy and aids in f or mation of elastin and collagen.

L-Tr y pt ophan* : Cont ribut es t o ser ot onin pr oduction, st abilizes moods, pr omot es sleep and st r ess cont r ol. NOTE: In 1 9 8 9 , all t r y pt ophan w as t aken of f t he mar ket due t o a bat ch cont aminat ed wit h EMS, a blood disor der . The FDA has r ecalled all pr oduct s cont aining t r y pt ophan; how ev er , new modified f or ms of t r y pt ophan ar e emer ging as mar ket able.

L-Ty r osine: Impor t ant f or br ain f unction and can help wit h depr ession, headaches, anxiet y and f ood cr avings.

L-Valine* : A ct s as a nat ur al stimulant and is inv olv ed in tissue r egener ation and nit r ogen balance.

Amino Acid Products: Recommendations

A mino acid pr epar ations ar e r eadily av ailable at

healt h f ood st or esin t he f or m of capsules, powder s, and liquids. Their sour ces ar e usually animal, y east or v eget able pr ot eins. Br ow n rice, milk pr ot ein and y east sour ces ar e also utilized. Mor e and mor e companies ar e of f ering amino acid supplement s. Some simple guidelines t o f ollow include t he f ollowing:

  • Look f or USP ( U.S. Phar macopoeia) or phar maceutical gr ade pr oduct s t hat ar e denot ed by t he let t er L and by t he w or d cr y st alline. NOTE: Phenylalanine comes in t he DL f or m.

  • Look f or f r ee f or m pr oduct s w hich ar e much easier t o digest and assimilat e and ar e consider ed less aller genic. Capsulized, pow der ed f or ms ar e best .

  • Take amino acids eit her singly or in combinations on an empt y st omach wit h a lit tle f r uit juice. If y ou t ake t hem wit h meals, t he ot her nut rient s y ou hav e ingest ed will compet e wit h t he amino acids f or absor ption. Make sur e t hat y ou do noteat f or atleast 3 0 minut es bef or e or af t er t aking an amino acid supplement .

  • A mino acid t her apy should be shor t t er m, r at her t han indefinit e. Lar ge doses ar e discour aged and going of f and on t hem is pr ef er able. For ex ample, t w o mont hs on, t w o mont hs of f seems t o w or k best . Childr en should not be giv en t hese supplement s unless under t he super vision of t heir phy sician.

FREE RADICALS

A f r ee r adical is not hing mor e t han a molecular st r uct ur e w hich cont ains an unpair ed elect r on. Elect r ons t end t o st ay in pair s. Elect r on pair s make up t he chemical bond w hich keep molecules f r om flying apar t . A n unpair ed elect r onis driv en by a pot ent chemicalf or ce w hich compelsit t o find a mat e. This molecular instinct t o mer ge wit h anot her elect r onis so pow er f ul t hat t he sear ching molecule behav es er r atically , moving about muchlike a w eapon wit hin cellular st r uct ur es. It s r andom and wild molecular mov ement s wit hin cellular mat erial can cr eat e cellular damage, w hich can ev ent ually r esult in degener ation or mut ation.

Why Are Free Radicals So Dangerous?

A f r ee r adical can dest r oy a pr ot ein, an enzy me or ev en a complet e cell. To make mat t er s w or se, f r ee r adicals can multiply t hr ough a chain r eaction mechanism r esulting in t he r elease of t housands of t hese cellular oxidant s. When t his happens, cells can become so badly damaged t hat DNA codes can be alt er ed and immunit y can be compr omised. Cont act wit h a f r ee r adicalor oxidanton t his scale can cr eat e cellular det erior ation, r esulting in diseases like cancer . Tissue br eakdow n f r om t his oxidativ e st r ess can also occur , w hich cont ribut es t o aging, ar t hritis and a w hole host of ot her degener ativ e conditions.

Our const ant bombar dment wit h f r ee r adicals has been likened t o being ir r adiat ed at low lev els all t he time.

Unf or t unat ely , because of t he damage f r ee r adicals cause wit hin our cellular st r uct ur es, t he sad f act is t hat many of us will die pr emat ur ely f r om one of a wide v ariet y of degener ativ e diseases. Fr ee r adical damage has been associat ed wit h ov er 6 0 know n diseases and disor der s. A n impor t ant f act t o r emember is t hat t he act of br eat hing ox y gen activ at es t hese r eactiv e chemical st r uct ur es know n as f r ee r adicals. To make mat t er s w or se, because our gener ation mor e t han any ot her , is ex posed t o a number of pot entially har mf ul envir onment al sub-st ances, f r ee r adical f or mation can r each w hat has been r ef er r ed t o as epidemic pr opor tions. Some of t he mor e danger ous f r ee r adical pr oducing sub-st ances include:

  • cigar et t e smoke

  • her bicides

  • high f at s

  • pesticides

  • smog

  • car ex haust

  • cer t ain pr escription dr ugs

  • diagnostic and t her apeutic x-r ay s

  • ult r a-violet light

  • gamma r adiation

  • r ancid f oods

  • cer t ain f at s

  • alcohol

  • some of our f ood and w at er supplies

  • st r ess

  • poor diet s

Ev en ex er cising, as beneficialasit is, caninitiat e t he r elease of f r ee r adicals wit hin our cellular sy st ems. A er obic ex er cising pr oduces damaging oxidation by-pr oduct s. Many of t hese ar e not complet ely neut r alized by int er nal saf et y mechanisms and an ov erload can occur . Supplementing t he diet wit h ef f ectiv e antioxidant compounds is highly r ecommended f or ev er y one, but especially f or t hose w ho ex er cise on a r egular basis. V. Singh, in his ar ticle “ A Cur r ent Per spectiv e on Nut rition and Ex er cise, ” st at es:

“ Sev er al human and animal st udies suggest t hat st r enuous ex er cise may pr omot e f r ee r adical pr oduction leading t o lipid per oxidation and tissue damage. . . . concor dance bet w een t he heat h benefit s of ex er cise and nut rition and a compensat or y r ole of antioxidant nut rient s against t he pot entially har mf ul ef f ect s of ex er cise suggest t hat nut rition and ex er cise should f or m impor t ant component s of any r egimen f or pr ev ention of chr onic disease and/ or pr o-motion of optimal healt h.”

ANTIOXIDANTS

47

Tw entiet h-cent ur y lif e gav e us a my riad of new and st unning t echnological adv ances t hat ser v ed t o not only r educe our w or k load but t o ex pose us t o a w hole host of new and pot entialy har mf ul t oxins. Vir t ually ev er y day most of us ar e ex posed t o countless pollut ant s w hich cause t he f or mation of damaging oxidant s in our bodies. Aut o ex haust , t obacco smoke, UV r ay s, pollution, pr eser v ativ es, and f ood and w at er additiv es continually assault our bio-cellular sy st ems and may cause phy siological damage. A s a r esult , our risk of dev eloping a degener ativ e disease is significantly inc r eased. Mor eov er , our const ant ex posur e t o oxidizing agent s can ev en acceler at e pr emat ur e tissue br eakdow n causing us t o age mor e r apidly .

Inevit ably , r egar dless of w her e or how w e liv e, w e will find our selv es v ulner able t o t hese danger ous subst ances. While t his declar ation sounds ominous at best , mot her nat ur e has pr ovided us wit h some v er y impr essiv e def ense compounds called antioxidant s, w hich hav e t he capabilit y t o pr ot ect us f r om t he perils of oxidant s or f r ee r adicals as t hey ar e also called.

While supplementing our diet s wit h vit amins and miner als is st r ongly r ecommended, cer t ain r emar k-able, nat ur al subst ances exist w hich hav e r ecently come t o t he f or ef r ont of scientific r esear ch. These compounds ar e r ef er r ed t o as antioxidant s, and t hey ar oused int er est in t he scientific communit y .

Det er mining w hat subst ances pr ovide t he most optimal antioxidant capabilities and making t hose nut rient s av ailable t o t he public must be fir st and f or emost in our quest f or healt h and disease pr ev ention. In addition, making sur e t hat t he nut rient compounds select ed ar e bioavialableis vit al. Fr equently , supplement s w e believ e ar e assimilat ed wit hin t he cellular st r uct ur es of ourbodies, dolit tle mor e t han j ust pass t hr ough t hem.

Antioxidants: Nature’s Best Defense Against Free Radicals

Pot ent subst ances called antioxidant s af f or d us t he best pr ospect f or disease pr ev ention, t oxin pr ot ection and sust ained longevit y and vigor . In light of t his f act , making sur e w e ar m our cellular sy st ems wit h adequat e supplies of antioxidant s should become one of our fir st healt h priorities. It has now been est ablished t hat mor e t han 6 0 human diseases inv olv e f r ee-r adical damage, including cancer and hear t disease. Sev er al nat ur al pr ot ect ant s against f r ee r adicals, w hich ar e also called f r ee r adical scav enger s, hav e t he chemical abilit y t o donat e elect r ons t o f r ee r adical molecules, t her eby making t hem mor e st able and less danger ous. Some of t he most common of t hese f r ee r adical scav enger s or antioxidant s include vit amin E, vit amin C, vit amin A and bet a car ot ene, coenzy me Q1 0 , selenium, pr oant hocy anidins, glut at hione, alpha lipoic acid, super oxide dismut ase, bioflav onoids, melat onin, bilber r y ( her b) , and Ginkgo biloba ( her b) .

Each of t he antioxidant compounds list ed ar e discussed in mor e det ail in t he appr opriat e r ef er ence sections of t his book. A t t his point , w e will discuss t he r ole of bioflav onoids.

Bioflavonoids

Recently , t he pr of ound ef f ect of phy t ochemicals, w hich ar e deriv ed f r om plant-based f oods in t he

You w on’ t find any f ancy char t s wit h all sor t s of ex er cises list ed and pr oject ed times and hear t r at es in t his section. The f ollowing easy-t o-use plan f ocuses on w alking and begins at t he most r udiment ar y lev el and w or ks up. Begin w her e y ou f eel comf or t able and gr adually incr ease y our ex er cise f r om t her e. Remember , if y ou t ake on t oo much at t he beginning y ou will end up doing not hing at all. Do not look t o ex er cise as a w ay t o lose w eight . In f act , ex pect absolut ely no r esult s at all. Do it as an “ ex er cise in f ait h” (ex cuse t he pun) and y ou

48

will ev ent ually r eap many benefit s.

At fir st , (depending on y our conditioning) y ou may seem tir ed, and ev en a simple and easy w alk may seem ov er w helming. Take it slow and adjust y our speed if y ou need t o, but keep going!

If y ou make w alking a priorit y in y our lif e,it willhappen. If y ou do it only as somet hing y ou plan t o do t empor arily or w hen it’ s conv enient , y ou will not r each y our goals because ot her t hings may dist r act y ou.

◆ Walk f or t en minut es t wice

a w eek.

  • Walk f or t en minut es t hr ee times a w eek.

  • Walk f or fif t een minut es t hr ee times a w eek.

  • Walk f or t w ent y minut es fiv e times a w eek

If y ou f eel y ou cannot go outside, use a t r eadmill, go t o an indoor t r ack or ev en w alk ar ound t he r oomif y ou hav e t o. No ex cuses allow ed. Ev en if y ou nev er pr ogr ess t o t he nex t lev el, keep wit h t he lev el y ou can liv e wit h. Tr y , how ev er , t o w or k up t o w alking f or 2 0 min-ut es t hr ee t o fiv e times a w eek f or m of Indole-3 car binol, quer cetin, hesperidin, and naringin, hav e been inv estigat ed. Cer t ain t y pes of bioflav onoids hav e been f ound t o significantly sur pass ot her know n antioxidant s in t heir abilit y t o scav enge f r ee r adicals. One gr oup of bioflav onoids, specifically know n as pr oant hocy anidins, hav e ex t r aor dinar y antioxidant capabilities. The t er m bioflav onoid r ef er s t o a lar ge f amily of chemicals f ound t hr oughout t he plant w orld. Bioflav onoids ar e sometimes called vit amin P; how ev er , t hey ar e not t echnically vit amins . So w hat ex actly is a bioflav onoid? Bioflav onoids ar e phy t ochemicals or plant deriv ativ es w hich can hav e r emar kable ef f ect s on biochemical pat hw ay sin human phy siology . Ther e ar e ov er 2 0 , 0 0 0 know n bioflav onoids r egist er ed in chemical abst r act s and ov er 2 0 million st r uct ur es t hat fit int o t heir chemical classification. Obviously not all flav onoids ar e t he same.

For t his r eason, selecting t he most biologically v aluable compounds is ex t r emely impor t ant w hen designing any supplement w hich utilizes bioflav onoid compounds. Bioflav onoids occur nat ur ally in f r uit s and v eget ables but t hey ar e subject t o r apid decomposition and degr adation during st or age and cooking. Bioflav onoids ar e consider ed sy ner gist s t o vit amin C and must be combined wit h vit amin C ( ascor bic acid) f or optimal benefit .

Naringen, Hesperitin and Rutin

These t hr ee bioflav onoids ar e also ef ficient antioxidant s and w or k sy ner gistically wit h vit amin C and t he pr oant hocy anidins t o scav enge f r ee r adicals. Mor eov er , t his par ticular t rio of flav onoids has significant antialler genic pr oper ties. St udies hav e indicat ed t hat t hese compounds can inhibit t he r elease of hist amine, w hich is t he chemical cause of a w hole host of miser able aller gic sy mpt oms. We hear so much about anti-inflammat or y dr ugs t oday and t hey ar e r outinely pr escribed f or a number of disor der s. Sev er allabor at or y t est s suppor t t he f act t hat t hese flav onoids can significantly decr ease inflammation by pr ev enting hist amine f r om per meating v essel w alls. Obviously , any aller gic condition, edema or ot her inflammat or y diseases w ould sub-st antially benefit f r om t his v ascular action. In addi-tion,if y ou br uise easily , t his gr oup of bioflav onoids is par ticularly desir able. Naringin and hesperitin significantly pr ev ent capillar y f r agilit y and int er stitial bleeding.

Quer cetin

Quer cetin is anot her r emar kable flav onoid. It s par ticular antioxidant activit y has been f ound t o help r educe t he risk of cor onar y hear t disease. Quer cetin helps t o dilat e and r elax blood v essels and has a pr ot ectiv e ef f ect against cer t ain t y pes of ar r hy t hmias. It is t he major activ e component of Ginkgo biloba and may be r esponsible f or t he beneficial ef f ect s t hat ginkgo has on br ain neur ons. Quer cetin has demon-st r at ed it s abilit y t o r educe t umor incidence w hich at t est s t o it s abilit y t o neut r alize oxidant s wit hin cellular mat erial. It s antivir alactivit yis par ticular ly significant t oday , as w e f ace new vir al diseases capable of adjusting t o v arious phar macological t r eat ment s. Quer cetin is a r emar kable bioflav onoid w hich can help t o pr ot ect t he body against vir al or bact erial inv asion if giv en bef or e an inf ection pr o-gr esses. It isinv aluable as animmune sy st em booster and a pr ot ect ant against disease. For any one w ho suf f er s f r om ast hma, quer cetin may ef f ectiv ely t r eat and help t o pr ev ent ast hmatic sy mpt oms.

Sev en Chinese her bal dr ugs w er e scr eened f or t heir abilit y t o inhibit cer t ain enzy mes w hich cause sev er al of t he complications associat ed wit h diabet es. Quer cetin w as among t he compounds t est ed and ex hibit ed a pot ent action against t hese dest r uctiv e enzy mes. A ny one w ho suf f er s f r om diabet es should be aw ar e of quer cetin’ s pot ential benefit s.

A not her ex citing r esult of labor at or y t est s on quer cetin w as it s abilit y t o help nor malize hor mone lev els in bot h males and f emales. The ef f ect t hat quer cetin demonst r at ed on f emale est r ogen and male t est ost er one lev els suggest s t hat t he flav onoid is v aluable in t r eating w omen wit h high est r ogen r elated pr oblems and men w ho suf f er f r om pr ost at e dis-or der s. While quer cetin has not been clinically t est-ed f or it s abilit y t o t r eat migr aine headaches, it s activit y as a mast cell st abilizer suggest s t hat it may indeed be usef ul.

How To Use Antioxidants

Taking a br oad spect r um antioxidant is t he best w ay t o go. A ntioxidant s w or k in t he body at dif f er ent sit es or cellular met abolism; t her ef or e, r elying on one par ticular antioxidant is not as ef f ectiv e as a br oad spect r um. A per son needs a nice v ariet y of f r ee r adical scav enger s in bot h vit amin and her b f or m. Look f or f or mulas t hat use some or all of t he f ollowing: gr ape seed ex t r act , bioflav onoids, vit amin E, selenium, glut at hione, lipoic acid, vit amin C, bet a car ot ene and her bs like Ginkgo biloba. Sometimes ot her vit amins and miner als t hat enhance each ot her may be added t o t he mix .

WATER

We’ v e all hear d ov er and ov er t hat w e should be drinking bet w een six and eight glasses of w at er per day t o ensur e optimal healt h. It is also t r ue t hat most of us could sur viv e wit hout f ood f or ov er a mont h, but w ould perish wit hout w at er f or longer t han fiv e day s. Today , w hile w e may be mor e aw ar e of t he impor t ance of drinking mor e w at er , much conf usion abounds r egar ding purit y issues, especially t he v alue of pur chasing w at er andif fluoridation poses a healt h t hr eat .

Wher e does t he w at er come f r om t hat flow s f r om our household t aps? This w at er is gener ally collected in r eser v oir s f r om sur f ace w at er , w hich has r un

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of f f r om cr eeks, st r eams, riv er s et c., or f r om gr ound w at er w hich has filt er ed dow n t hr ough soil and r ock lay er s t o t he w at er t able and is supplied t hr ough a w ell.

Wat er can har bor a multit ude of undesir able compounds depending on it s sour ce, purification pr ocesses and ev en t he plumbing it r uns t hr ough. Some of t hese compoundsinclude ar senic, ir on, lead, copper , fluoride and r adon. Unf or t unat ely , w at er is susceptible t o cont amination by ot her subst ances like asbest os, cy anides, f er tilizer s, her bicides, pesticides, and indust rial chemicals w hich can easily leach int o gr ound w at er in v arious w ay s. Most of our purification plant s add a number of pot entially har mf ulchemicals t o our w at er supply t o purif y and f r eshen it . Some of t hese include chlorine, phosphat e, lime and aluminum sulf at e. These additiv es per f or m a number of f unctions such as r egulating pH, killing micr oor ganisms and get ting rid of cloudiness and cont ributing t o aer ation.

New st atistics t ell us t hat much of our w at er supply cont ains biological cont aminant s, such as vir uses, bact eria and par asit es, some of w hich escape dest r uction ev en w hen ex posed t o pow er f ul chemicalslike chlorine. The notion of boiling w hat w e hav e assumed is saf e drinking w at er is becoming mor e pr ev alent , especially w henit comes t o cer t ain v er y r esist ant par asit e or ganisms. A s f ar as chlorine is concer ned, t he pot ential long-t er m ef f ect s of chlorine ingestion ar e still being debat ed wit h emphasis placed on t he f act t hat some of t he by-pr oduct s of chlorine ar e consider ed car cinogenic. A t t his w riting EPA of ficials ar e looking t o r educe public w at er chlorine lev els.

Can w e t ell if our w at er supply is poor ? Some of t he w ar ning signs of undesir able w at er include visible floating par ticles, cloudiness or mur kiness t hat does not clear up w hen w at er st ands f or a f ew min-ut es, f oaming (may signal bact erial cont amination) , soapiness, st r ange smell, or an odd t ast e ( met allic or f oul) . NOTE: Remember t hat many pot entially danger ous subst ances like pesticides and her bicides will not pr esent any odor or visible change t o drinking w at er .

Some micr obiologist s adv ocat e boiling all of our t ap w at er supplies just t o be saf e. Bact eria can be dest r oy ed by boiling w at er f or at least fiv e minut es. While none of us w ant t o t ake an alar mist position concer ning our w at er supplies, many cities dispense w at er t hat cannot r eally be called “ complet ely healt h pr omoting.”

To Fluoridate or Not to Fluoridate?

Regar dless of t he hy pe w e may hav e hear d in t he past , scientific evidence conclusiv ely pr oving t hat fluoridat ed w at er r esult s in st r onger bones and t eet h has been cont r ov er sial and r at her inconclusiv e. I must admit t hat t he pot ential risks of fluoridation seem t o out w eigh it s possible benefit s. It must

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be under st ood t hat t he inor ganic f or ms of fluoride usedin drinking w at er ar e t ot ally dif f er ent f r om t he nat ur ally occur ring fluoride called calcium fluoride w hich is consider ed nont oxic. Fluoride ingestion has been linked t o ost eopor osis and ost eomalacia and in some cases can act ually cause damage t o t oot h enamel. Sodium fluoride and fluor osalicic acid ar e t he t w o compounds used in public w at er supplies and ar e bot h consider ed inor ganic indust rial by-pr oduct s. These chemicals can be t oxic in t he right amount s and ar e added t o someinsecticides. Ov er 5 0 per cent of t he cities in our count r y fluoridat e t heir public w at er supplies r egar dless of t he cont r ov er sy w hich sur r ounds t he pr actice. In t hese ar eas, pur chasing pur e drinking w at er is r ecommended. The pot ential hazar ds of fluoride f ar out w eigh any of it s pr oposed adv ant ages.

Bottled Water and Filtration Systems

One must be somew hat car ef ul w hen pur chasing bot tled w at er in or der t o ensur e t hat y ou ar e get ting w hat y ou t hink y ou ar e buying. Bot tled w at er can come f r om spring w at er ; it can be called spa w at er , miner al w at er , et c. Remember t hat distilled f or ms of w at er will hav e had cer t ain miner als r emov ed. Deminer alization, or a pr ocess called deionization, r emov es t he nit rit es, calcium, magnesium and ot her heav y met als f r om t he w at er . For w at er t o be accur at ely labeled miner al w at er , it must come f r om a f r ee flowing sour ce and be bot tled at it s location. The miner al cont ent of t hese w at er s will v ar y accor ding t o t heir location. For t his r eason, t hey of t en pr ovide a poor sour ce of miner alsin t hat t heir cont entisin question. Nat ur alor spring w at er s only r ef er t o w at er t hat has not been ar tificially alt er ed in any w ay ; how ev er , t heir sour ce and any filt r ation pr ocesses t hey may hav e under gone r emain unknow n. Distilled w at er is cr eat ed by boiling t he w at er , and t hen condensing it back t o a liquid f or m. This met hod leav es behind a r esidue of miner als, micr oor ganisms, cont aminant s, et c. This t y pe of w at er is t he saf est v ariet y but becomes r at her t ast eless in t he pr ocess. It can also sometimes f ail t o satisf y t hir st unless a bit of salt , lemon juice or vinegar is added. Usingliquid miner alsupplement s t o enhance distilled w at er is also r ecommended, and t his allow s t he consumer an ex act knowledge of w hat miner als ar e included.

Filt r ation sy st ems ar e based on t hr ee met hods:

( 1 ) micr ofilt r ation sy st ems: f or ces w at er t hr ough filt er s wit h v er y smallpor es designed t o scr een out cont aminant s, ( 2 ) absor bent filt r ation: f or ces w at er t hr ough absor bent mat erials such as car bon t o cat ch impurities, and ( 3 ) ion/ ex change sy st ems: chemically r emov es heav y met als f r om w at er .

Some sy st ems use r ev er se osmosis w hich can be ef f ectiv e also. It is impor t ant t o keep in mind t hat any sy st em must be continually keptin good w or king or der and t hen many of t hese sy st ems cannot filt er out all vir uses or par asit e or ganisms. Our best alt er nativ e concer ning w at er it t o pur chase distilled w at er and add t oit if possible. Wat er filt r ation sy st ems can be beneficial but must be bought wit h caution so as t o obt ain t he best possible sy st em.

For mor e inf or mation on how t o assess t he qualit y of y our drinking w at er cont act : Wat er Qualit y A ssociation 4 1 5 1 Naper ville Rd. Lisle, Il 6 0 5 3 2 ( 7 0 8 ) 5 0 5-0 1 6 0

Pr evention: How t o Boost Our Immune Sy st em

A not her ar ea of dr amatic cont r ast bet w een nat ur almedicine and or t hodox pr acticesisin t he pr ev ention of disease or simply r eacting t o it . Many con-v entional medical pr actitioner s do lit tle t o educat e t heir patient s on pr ev ention. It ’ s simply not a prior it y in t heir medical school t r aining. J ack St obo, a senior phy sician at J ohns Hopkins, has said:

“ The w ay w e educat e phy sicians is out of sy nc wit h t he pr oblems t hey hav e t o f ace w hen t hey go int o pr actice. . . . [Of t he] number of t he pr oblems t hat end upin t he hospit al. . . somew her e ar ound half ar e pr ev ent able.”

Cont r astingly , nat ur al medicine has alw ay s st r essed t he pr ev ention of disease t hr ough diet s rich in w hole gr ains, legumes, f r esh f r uit s and v eget ables and by using supplement s f or height ened healt h. Medit ation and st r ess management ar e also t hr ow n in t he mix as int egr al f act or s in det er mining our t ot al w ell being. One of t he best t hings w e can do f or our selv esis t o enhance our immunit y . In or der t o do so, w e need a basic under st anding of how our immune sy st em w or ks t o def end us against inv ading micr oor ganisms and car cinogens.

A BRIEF OVERVIEW OF IMMUNE FUNCTION

The immune sy st em consist s of v arious body or gans and pr ocesses: t he main ones ar e t he t hy mus gland, spleen, t onsils, adenoids and ly mph nodes, and a v ariet y of w hit e blood cells designed t o pr ot ect t he body . The t hy mus gland is an int r egal par t of our immune def enses. It pr oduces T-ly mphocy t es, w hich ar e a special kind of w hit e blood cell t hat play s a pr of ound r ole in cr eating cell-based immunit y . Immunit y on a cellular lev el is w hat pr ot ect s us against f ungi, vir uses, bact eria, and y east inf ections.

Today , mor e and mor e evidence suggest s t hat all basicimmune f unctions also play a vit alr olein pr ot ecting us f r om aller gies and malignancies. All of us hav e t umor cells w hich our immune sy st ems r ecognize and dest r oy . When a per son does dev elop cancer , t his immune f unction has f ailed t o pr ovide t he body wit h pr ot ection. For some r eason, it does not r ecognize malignant cells, and t hey ar e allow ed t o r epr oduce.

A s w e gr owolder , our spleen ages and shrinks. It is par ticularly v ulner able t o t he kind of oxidativ e injur y caused by f r ee r adicals. It is also v er y sensitiv e t o r adiation and inf ection. For t his r eason, it is cr ucialt hatw e make sur e t o supplyour diet wit h

t h e p o w e r o f m e dit a t io n

Medit ation can t ake all sor t s able ex perience wit h acupunc-quilit y ” w or k w ell. Benson of f or ms. It can include y oga t ur e, I hav e alw ay s leaned f ound t hat using w or ds wit h a wit h deep br eat hing, biof eed-t ow ar ds East er n medit ativ e par ticular positiv e r eligious back t r aining orf or malt r aining t echniques. I st r ongly advise connot ation gr eatly enhance t he such as t r anscendent al media-ev er y one t o becomeinv olv edin medit ativ e session. Select a tion. Allof t hese t y pes of med-somef or mofmedit ationona w or d orphr ase t hatis spirit ual it ation hav e one t hing in com-daily basis. in nat ur e. His met hod is simple mon: t hey achiev e a st at e of One of t he best medit ation t olear n and t oimplement . “ mindf ulness, ” t he abilit y t o pr ogr ams is f ound in Dr . Whet her it be his w ay or let t he mind go complet ely blank Her ber t Benson’ s Timeless anot her , w e should all pr actice by not concent r ating on one Healing. The met hod he uses medit ation r egularly f or 1 5 t o par ticular t hought .(Ir onically , consist s ofselecting a w or d or 20 minut es ev er y mor ning or at w hile t he t er m“mindlessness” phr ase (a mant r a), finding a least 1 0 t o 1 5 minut es t wice a may seem mor e appr opriat e, quiet place t o sit in, br eat hingin day . Medit ation dissipat es t he t he f ullness concept r ef er s t o and out t hr ough t he nose and cumulativ e ef f ect s of st r ess. t he notion t hat w hile t he mindis wit h ev er y ex hale, r epeating The healt h benefit s of lear ning f ull,itis not f ocused on any one t he w or d once in y our mind. t or emainina quiet st at ear e subject .) Wor ds such as “ sky , ” t r emendous. Medit aion can

Because I hav e had consider-“ peace, ” “ lov e,” and “ t r an-enable us t o impr ov e many

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t hy mic building nut rient s. These include vit amin C wit h bioflav onoids, s elenium, vit amin E, bet a car ot ene, zinc, and alpha lipoic acid. Recent clinical dat a suppor t s t he notion t hat many of us become zinc deficient as w e gr ow older . This may help t o ex plain w hy elderly people become so much mor e susceptible t o disease. Her bs w hich suppor t t he t hy mus gland include ast r agalus, echinacea, and pau d’ ar co.

The ly mph sy st em is r esponsible f or collecting ly mph fluid and dr aining w ast e f r om t he tissues. This fluid must be purified by w hit e blood cells w hich ar e r esponsible f or dest r oying inf ections micr oor gan-isms and cellular w ast e. Our ly mph nodes also help t o pr oduce antibodies w hich comprise ar mies of special cells designed t o kill specific or ganisms. The ly mph sy st em can be suppor t ed by using her bs, such as ginseng and echinacea, and by making sur e w e get enough ex er cise each day .

The body’ s def ense mechanisms ar e complex and incr edibly mar v elous. In some cases, a vir us must penet r at e sev er al lines of def ense in or der t o cause a pr oblem. Some of our best def enses ar e t hings w e can do like w ashing our hands t o pr ev ent t he spr ead of ger ms and by pr operly st oring and pr eparing f ood t o pr ev ent f ood-bor ne illness.

The body’ s def enses include t he skin, mucus layer s cov ering inf ection-susceptible tissues, w hit e blood cells (leukocy t es) , and int er f er on. Leukocy t es ar e dividedint o t w o classes called gr anulocy t es and agr anulocy t es. These t w o classes ar e f ur t her divided int o smaller gr oups. Gr anulocy t es ar e primarily phagocy tic, w hich mean t hey hav e t he abilit y t o ingest par ticulat e subst ances, a pr ocess called phagocy t osis. Gr anulocy t es include juv enile neut r ophils, segment ed neut r ophils, basophils, and eosinophils. Each of t hese per f or m a specific t ask. Neut r ophils neut r alize bact eria and small par ticles by ingesting t hem. Basophils ar e believ ed t o deliv er anticoagulant s t o f acilit at e blood clot absor ption. Eosinophils incr ease in number s wit h ast hma and during cer t ain inf ections.

The agr anulocy t es include monocy t es and lar ge and small ly mphocy t es. Monocy t es ar e able t oingest lar ge par ticles such as f or eign pr ot eins and peptides, w hilely mphocy t es pr oduce antibodies and ar e impor t ant t o cellular immunit y . Int er f er on is a pr ot ein f or med w hen cells ar e ex posed t o vir uses. Noninf ect ed cells will become immune t o t he vir us w hen ex posed t oint er f er on. Int er f er oninhibit s wit h t he vir us’ s abilit y t o r epr oduce.

If t he body’ s abilit y t o pr operly pr oduceint er f er on or leukocy t es is impair ed, t he healt h of t he body may be successf ully challenged by inv ading disease-pr oducing micr oor ganisms. It is t her ef or e, easy t o under st and w hy maint aining a healt hy immune sy st em is so critical.

IMMUNE SYSTEM DYSFUNCTION

Wit h t he emer gence of so many diseases and sy n

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dr omes wit h unknow n causes, w e must t ur n our at t ention t o t he immune sy st em and w hy it is f ailing t o f unction pr operly in so many individuals. Bef or e ef f ectiv ely t r eating w hat ev er malady someone might suf f er f r om, t he cause of w hy he or she becameillin t he fir st place must be addr essed. What is t he r oot cause? Aut oimmune diseases, new diseases like fibr omy algia and chr onic f atigue sy n-dr ome ar e all associat ed wit h immune dy sf unction, w het her primar y or secondar y . Conceiv ably , if w e continue t o discov er new illnesses w hich originat e f r om f ault y immune r esponse, w e can be sur e t hat immune sy st em dy sf unction will become one of t he major disease cat egories of t he 21st cent ur y .

CAUSES OF IMMUNE SYSTEM IMPAIRMENT

Stress

St udies of t he National Instit ut es of Healt h in a meeting on alt er nativ e medicine r epor t ed t hat t hey had st udied a gr oup of people caring f or elderly Alzheimer ’ s patient s as compar ed t o anot her t est gr oup w ho w er e not . You can imagine t he st r ess inv olv ed in t he day t o day car e of any one wit h Alzheimer ’ s. They inflict ed a cut or w ound on bot h t est gr oups and obser v ed t he healing pr ocess and how longit t ook t o complet e. Healingis a dir ect man-if est ation of immune sy st em f unction and ef ficiency . Those caring f or t he Alzheimer ’ s patient s t ook 25 per cent longer t o heal. The conclusion is t hat st r ess dir ectly inhibit s t he healing pr ocess. Any one w ho appr oaches a healt h car e ex per t wit h st r ess complaint s and asks f or medicine t o alleviat e st r ess is pr obably suf f ering f r omimmune dy sf unction t o some degr ee. For t his r eason, it is alw ay s impor t ant t o pr ovide t hat per son wit h immune building nut rient s and her bals in combination wit h st r ess-r elieving agent s t o impr ov e f unction or st op degr adation.

A not her st udy obser v ed an adult car e f acilit y w her e people came t o par ticipat e in social activit y only . These w er e ambulat or y elderly . This gr oup w as assessed f or immune f unction, some changes implement ed and sev er al mont hs lat er , w as r eev aluat ed. A mar ked impr ov ement in immune f unction w as not ed. Why ? Because t his gr oup had been giv en a simple multivit amin and miner al supplement . This daily supplement gr eatly impr ov ed t heir immune f unction. For t he elderly , w ho t y pically suf f er f r om immune w eakness, t his w as a simple y et pr of oundly beneficial addition. While t his is a r elativ ely easy st ep w e can t ake t o boost our immunit y , t her e ar e ot her activities w hich can significantly combat t he delet erious healt h ef f ect s of st r ess in our liv es.

Dr Her ber t Benson, a car diologist t r ained at Har v ar d Univ er sit y w ho w r ot e The Relax ation Response, pr ov ed t hr ough his r esear ch t hat people w ho medit at ed f or 1 5 t o 20 minut es per day r eacted dif f er ently t o st r ess. While it may be t r ue t hat under st r essf ul conditions t heir blood pr essur e w ould rise, it w ould only st ay elev at ed f or 2 0 or 3 0

“ I will f ollow t hat syst em w hich, accor ding t o my abilit y and judgment , I consider f or t he benefit of my patient s, and abst ain f r om w hat everis delet erious . . .”

minut es r at her t han f or hour s at a time. The ef f ect s of st r ess w er e mar kedly r educed f or people w ho medit at ed r egularly .

Nutrient Deficiencies

Deficiencies of vir t ually any single nut rient can negativ ely impact t he immune sy st em; how ev er , cer t ain compounds ar e vit al t oimmune f unction. One of t hese is zinc. Zinc as a single deficiency can cause sev er e immune impair ment . Zinc deficiencies ar e r at her common; a f act w hich cer t ainly has v er y impor t ant healt h implications f or all of us. It is inv olv edin atleast 90 met allienzy matic r eactionsin t he body many of w hich ar e immune-r elat ed. A ny individual w ho is complaining of disease susceptibilit y or “ cat ches ev er y t hing t hat comes along, ” may w ant t o t ur n t o immune-building her bs like ast r agalus or echinacea. While t hose ar e cer t ainly beneficial, if t his per son is lacking in zinc or any ot her nut rient , t hat concer n must be addr essed fir st . Unquestionably , immune-building her bs will w or k much bet t er if cer t ain nut rient s ar e supplied t o t he body . If a zinc deficiency exist s, her balt her apy will not be v er y ef f ectiv e. In addition, ir on, manganese, copper and selenium must also be supplied f or optimal immune r esponse. Selenium is emer ging as a much mor e impor t ant nut rient t han pr eviously assumed and has significant cancer -pr ot ectiv e pr op-er ties. Becoming deplet ed in any of t hese nut rient s can pr edispose us t o all kinds of illnesses including cancer . Cur r ent r esear ch has f ound t hat if w e lack EFA s ( essential f at t y acids), immune f unction can become der anged. By der anged, w e mean t hat it can ov er r eact or r espondinappr opriat ely causing a number of aut oimmune diseases—w her e it set s out t o dest r oy our ow n tissue, a phenomenon w e seein diseases like lupus or multiple scler osis. Supple-ment-ing wit h EFA s f or aut oimmune diseaseis cr ucial. The fir st t hing w e need t o doin boosting our immunit y is t o add a pot ent vit amin and miner al supplement .

DIET AND IMMUNITY

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Ir onically , w hile w e may be consider ed t he most pr osper ous nation in t he w orld, w e eat f ood it ems t hat can leav e us seriously lacking in cer t ain vit a-mins and miner als. St udies confir m t hat becoming deplet ed in ev en one nut rient can cause us t o suf f er a v ariet y of ailment s and can cer t ainly pr edispose us t o inf ection, aller gies, and ev en cancer . Our adolescent and elderly population ar e especially at risk. Following t he basic diet suggestions outlined in our f ood section will supply t he t y pes of f oods t hat enhance immunit y . In addition, if w e find t hat w e or member s of our f amily ar e pr one t o r ecur ringinf ections such colds, st r ep t hr oat , flu, ear aches, supplement ation wit h vit amins and her bs is st r ongly r ecommended.

Diet Guidelines f or Enhancing Immunit y

  • Limit int ake of w hit e sugar/ r efined flour pr oduct s.

  • Drink plent y of pur e w at er .

  • Use w hole gr ains.

  • Limit int ake of f at t y dair y pr oduct s.

  • Incr ease consumption of f r esh f r uit s, v eget ables and legumes.

Vit amins and Her bs To Boost t he Immune Sy st em

  • vit amin E: 4 0 0 IU

  • vit amin K: 6 0 mcg

  • vit amin C: 1 2 0 0 mg

  • vit amin B1 : 1 0 0 mg

  • vit amin B2 : 5 0 mg

  • niacin: 5 0 mg

  • niacinamide: 1 5 0 mg

  • vit amin A ( fish liv er oil) : 1 0 , 0 0 0 IU

  • bet a car ot ene: 1 5 , 0 0 0 IU

  • vit amin D ( fish liv er oil): 1 0 0 IU

  • pant ot henic acid: 4 0 0 mg

  • vit amin B6 : 5 0 mg

  • f olic acid: 8 0 0 mcg

  • vit amin B1 2 : 1 0 0 mcg

  • biotin: 3 0 0 mcg

  • choline: 1 5 0 mg

  • calcium ( cit r at e or gluconat e): 5 0 0 mg

  • magnesium: 9 9 mg

  • copper : 2 mg

  • manganese: 2 0 mg

  • zinc: 2 0 mg

  • iodine ( kelp): 1 5 0 mcg

  • chr omium GTF or picolinat e: 2 0 0 mcg

  • selenium: 2 0 0 mcg

  • PA BA : 5 0 mg

  • cit r us bioflav onoids: 1 0 0 mg

NOTE: Take a st r ong multiple vit amin and miner al supplement daily and a good antioxidant ar r ay pr oduct . Her bs list ed below can also significantly enhanceimmunit y should also be used appr opriat ely .

HERBS AND HERBAL COMBINATIONS THAT

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BOOST IMMUNE FUNCTION

A s a gener al r ule, I use her bs t hat hav e ast r agalus as t heir main component , wit h adapt ogenic mush-r ooms such as r eishi, shit ake, and mit ake. Echinacea should be used at t he st ar t of aninf ection, but should not be t aken indefinit ely just t o boost immunit y . Remember , no her bal t her apy will be able t o st r engt hen t heimmune sy st emif y ou ar e deficient in zinc, magnesium, calcium or any of t he B vit amins. Basic supplement ation is of ut most impor t ance.

A st r agalus: This her b is almost alw ay s f ound in Chinese her bal f or mulas designed t o enhance immunit y , or deal wit h any immune-r elat ed diseases. A st r agalus impr ov es phagocy t osis, t he pr ocess w her e f or eign inv ader s ar e lit er ally dev our ed by phagocy t es.

Schizandr a and Dong Quai: Alt hough dong quai is know n f or it s use as a f emale t onic her b, it is t r aditionally used in Chinese f or mulas as a gener al t onic t o augment t he immune sy st em.

Shit ake, Reishi and Mit ake Mushr ooms: These mushr ooms cont ribut e t oincr eased cellular immunit y and t o pr omot e t he conv er sion of cancer cells t o nor mal cells. Chinese r esear ch suppor t s t he use of t hese mushr ooms t o stimulat e immune f unction. These mushr ooms cont ain bet aglucans t hat ar e pr ov en immuno-stimulant s. Bet aglucans can be pur chased as isolat ed compounds or can be t aken in t he w hole mushr oom f or m. Any one wit himpair edimmunit y or suf f ering f r om cancer can t ake bet aglucanin 3 t o 6 mg doses t w o t o t hr ee times a day , w hile also t aking w hole medicinal mushr ooms t o maximize t he amount of activ e ingr edient t hey ar e ingesting.

Echinacea and Goldenseal: These her bs can help t o boost immunit y by enhancing w hit e blood cell activit y , but t hey should not be t aken f or indefinit e periods of time.

Exer cise: The Many Benefit s of Moving t he Body

The psy chological benefit s of r egular ex er cise cannot be ov er emphasized. A ny kind of ex er cise can help y ou t o balance y our body sy st ems. Mor eov er , ex er cise can nat ur ally giv e us w hat some dr ugs t r y t o accomplish, elev ating cer t ain br ain amines t hat make us f eel happier and mor e ener getic. Most of us ar e aw ar e of st udies t hat pr ov e br ain endor phins ar e r eleased af t er a cer t ain amount of sust ained ex er cise, cr eating a f eeling of invigor ation and w ell-being. (Mar at hon r unner s seem par ticularly susceptible, ex periencing euphoric, alt er ed st at es of consciousness w hile t hey r un.)

The subject of ex er cise spaw ns all kinds of con-t r ov er sy and seemingly cont r adict or y inf or mation.

Ten y ear s ago w e w er e t old t hat ex er cise w as only ef f ectiv eif y ou ex er cised f or 3 0 t o 4 0 minut es, 3 t o 4 times a w eek at 7 0 t o 8 0 per cent of y our maximum hear t r at e. We ar e discov ering t hat f or sedent ar y people, minimal ex er cise such as a leisur ely st r oll or gar dening can be v er y beneficial and should be st r ongly encour aged. View s ar e also emer ging on how much time w e should spend ex er cising. Resear ch nowindicat es t hat t hr ee t en minut e bur st s of ex er cise can be just as good as a t hir t y minut e session.

Exercise and Depression

In light of it s connection t o t he biochemical makeup of t he br ain, ex er cise can be an ef f ectiv e t ool f or fighting depr ession. Simply ex er cising will help lif t y our spirit s. Lear ning t o w alk briskly ev er y day or t o jog at a moder at e pace not only eases t he blues, it pr ovides unt old phy sicalbenefit s as w ell. Vigor ous r egular ex er cise can help r eleiv e insomnia, poor appetit e, ir rit abilit y and anxiet y , all sy mpt oms t hat usually accompany depr ession. I n her book, Depr ession and Nat ur al Medicine, Rit a Elkins w rit es:

“ Tw o of t he basic r equir ement s f or a healt hy and happy lif e ar e f r esh air and ex er cise, t o w hich t he benefit of sunlight ex posur e is also added. If w e w er e smar t , w e w ould view ex er cise as cr ucial t o our sur viv al. Unf or t unat ely , ev en w hen w e f eel r elativ ely happy , it s har d f or us t o make time t o ex er cise. If w e’ r e depr essed, w e hav e t o fight our w ay out of a f or ce t hat can par aly ze us.”

We need t o get out of our housesint o t he f r esh air , ev en on an ov er cast day . A cloudy day stillgiv es us a light int ensit y ar ound 1 0 , 0 0 0 lux , w hich is sub-st antial. For any one suf f ering f r om a seasonalaf f ectiv e disor der , ex er cising f or 3 0 minut es out door sis t he equiv alent of a daily session of light t her apy , w hichis usually obt ained f r om a pur chasedlight box . Ex er cising out side can also r aise t he ox y genlev el of our cells, dir ectly impacting how much phy sical and ment al ener gy w e gener at e. When w e br eat he deeply , w e ex pedit e t he r emov al of car bon dioxide and ot her w ast e pr oduct s f r om our sy st ems. It is int er esting t o know t hat some ex per t s believ e t hat during st at es of depr ession, r egional blood flow t o br ain tissueis usually decr eased. Ex er cising helps t o r emedy t his. In f act , some people believ e t hat it is vir t ually impossible t o sust ain a ment al st at e of anger , depr ession or anxiet y during and right af t er vigor ous ex er cise. Some st udies hav e show n t hat jogging f or 3 0 minut es t hr ee times a w eek can be ev en mor e ef f ectiv e t han psy chot her apy sessions. For w omen w ho suf f er t hr ough t he hor monal upheav al of menopause, r egular ex er cise has lit er ally sav ed t hem f r om an emotional crisis and depr ession.

Dr . J ohn Gr eist , t he aut hor of a r enow ned discour se entitled “ Running Out of Depr ession, ” conduct ed a st udy of 2 8 depr essed patient s and f ound t hat t hose patient s w ho r an cont r olled t heir depr es-sion much bet t er t han t hose w ho w er e t r eat ed wit h psy chot her apy . Ev en if y ou can only get out t hr ee day s a w eek, t he emotionalbenefit s of r egular ex er cise cannot be ov er st at ed.

Exercise and Stress Management

Under st andably , if y ou ar e ex periencing high st r ess lev els, ex er cising is t he last t hing y ou f eel like doing. Fr equently , w hen w e f eel st r essed w e w ant t o wit hdr aw , not only socially but phy sically as w ell.

Did y ou know t hat some healt h car e ex per t s believ e t hat becoming t oo sedent ar y cr eat es st r ess it self ? Numer ous st udies hav e discov er ed t hat br eaking out of a let har gic lif e-st yle—f or cing y our self t o mov e—r esult s in mor e positiv e t hought s. Ev en seemingly minor , low-impact ex er cise like w alking ar ound t he block can r elease t ension and cr eat e desir able neur ochemical changesin t he br ain.

The psy chological and phy sical benefit s of r egular ex er cise cannot be ov er emphasized. All kinds of ex er cise can help alleviat e ner v ous t ension. For t his r eason, y ou need t o select t he t y pe of ex er cise t hat y ou will like and will do on a r egular basis. Brisk w alking is, per haps, t he per f ect f or m of ex er cise. While y ou’ r e w alking, y ou can t hink about met hods t o unr av el t he t angled w eb of st r ess t hat dominat es y our lif e.

Ex er cise can be a mar v elous r elease and can pr o-mot e bet t er r elax ation and sleep. In light of it s connection t o t he biochemical makeup of t he br ain, ex er cise can be an ef f ectiv e t ool f or alleviating and managing st r ess. Mor e t han any ot her f act or , t hough, ex er cise is v er y inex pensiv e and helps t o cont r ol w eight and cr eat e fit ness.

Exercise Is Vital for Weight Control

Those w ho hav e lost w eight t hr ough ex er cise (in cont r ast t o t hose w ho hav e lost w eight t hr ough diet ar y means) ar e t he people w ho hav e t he most success at losing and managing t heir w eight . If y ou fit t he pr ofile of a “ couch pot at o, ” I st r ongly ur ge y ou t o change y our lif est yle—ev en just a lit tle bit , and st ar t ex er cising in some w ay . Ex er cise has so many unseen healt h benefit s. Chasing aw ay t he goblins of depr ession is one of t he most impor t ant benefit s, alt hough ex er cise also helps t hely mph sy st em t o do it s job by stimulating cir culation, ex pediting t he r emov al of t oxins and w ast e mat erial f r om t he body .

A n added bonus of ex er cise is t hat w hen w e incr ease our hear t r at e and ener gy is ex pended, mor e calories ar e bur ned, w eight is lost and sudden dr ops in blood sugar ar e usually pr ev ent ed. In ot her w or ds, ex er cising can help st em sudden car bohydr at e cr avings due t olow blood sugar . If y ou’ v e f elt low f or an ex t ended period of time, y ou know how

55

w h y d o d r u g s p r o d u c e si

Most pr escription dr ugs w r eak mor e hav oc on our healt h t han t he original ailment t hey w er e designed t o t r eat . While no one w ant s t o disput e t he lif esaving v alue of antibiotics, st er oidal anti-inflamma-t ories, et c., dr ugs ar e r outinely ov er -pr escribed and pose significant healt h risks as w ell. Dr ugs t hought t o be saf e hav e killed or maimed t housands of people. For ex ample, t halidomide, once pr escribed t o pr egnant w omen f or mor ning sickness, caused bir t h def ect s in hundr eds of cases. Also, sleeping pills like Halcy on can cause serious per sonalit y changes, and phen-f en, indiscriminat ely disper sed by car eless phy sicians, has been linked t o pot entially f at al hear t pr oblems.

Our high-t ech, high-priced or t hodox medical pr actices f r equently har m r at her t han heal. Dr ugs ar e t he cause of mor e t han 1 00 , 00 0 deat hs per y ear , and 30 per cent of hospit alized individuals ar e f ur t her

d e ef f ec t s?

damaged by dr ugs.

The ov er -pr escription of antibioticsis a per f ect illust r ation of a good t hing gone bad. Using antibiotic t her apy f or ev er y t hing f r om a vir ally caused sor e t hr oat t o a hangnail has r esult ed in t he dev elopment of antibiotic-r esist ant bact e-ria, w hich may ev ent ually cr eat e a moder n day plague f or w hich t her eis no cur e. In ot her w or ds, antibiotics cannot cur e t hese r esist ant st r ains of bact eria. A nd t aking antibiotics

many aches and pains hav e accompanied t he depr es-sion. Regular ex er cise can help t o alleviat e stif f muscles and joint s and can boost t he digestiv e sy st em so elimination is mor e ef ficient . Simply put , w hen y ou ex er cise, y ou sleep bet t er , br eat he easier , and t hink clear er . Remember , any w eight loss pr ogr am t hat does not incor por at e ex er cise as a primar y component will alw ay s f ail.

The Body-Mind-Spirit Connection: How It Af f ect s Healing

Today , t he t her apeutic v alues of t ouch, massage, chir opr actic manipulation, acupunct ur e, ar oma t her apy and ev en pr ay er t estif y t o t he f act t hat allof t he senses of t he human body r espond t o healing. In addition, w e ar e only now st ar ting t o compr ehend t he magnit ude of our body’ s’ s abilit y t o self-heal. St udies show t hat 9 0 per cent of patient s w ho seek medical help hav e self-limiting disor der s or disor der s t hat willgo aw ay by t hemselv es wit hout t r eatment . Suppr essing sy mpt oms wit h har sh dr ugs or inv asiv e t echniques can act ually compr omise t he body ’ s abilit y t o heal. Nat ur al t her apist s believ e t hat w hen augment ed wit h t he pr oper nut rition, w hen cleansed of t oxins, or w hen balanced t hr ough chir opr actic or ost eopat hy , t he body will of t en heal it self .

Sadly , t he notion t hat t he phy sician is a t eacher or an advisor has also been f or got t en. People will usually spend mor e time discussing t he pr os and cons of a car pur chase wit h a salesman t han complet ely going ov er t heir healt h concer ns wit h a doct or . Eating habit s, emotional st at es, et c. ar e r ar ely questioned and diagnosis is based on high-t ech

56

machiner y andlabor at or y t est s. By cont r ast , nat ur al healt h pr actitioner s ask det ailed questions concer ning ev er y aspect of a per son’ slif e, including t he spirit ual and include t he patient in t he healing pr ocess. In many inst ances, doct or s hav e f or got t en how t o t r uly car e f or t heir patient s and do lit tle mor e t han scr at ch out pr escriptions. Nat ur al pr ot o-cols hav elong r ecognized t he ef f ect of negativ e at tit udes and emotions on t he phy sical body .

STRESS: PUBLIC HEALTH ENEMY NUMBER ONE

The evidence is in and it is ov er w helming: st r ess play s a vit al r ole in t he origin and dev elopment of a number of diseases. St r ess significantly cont ribut es t o cor onar y ar t er y disease. St r ess depr esses t he immune sy st em making us mor e susceptible t o cancer , aut oimmune diseases, and inf ections. St r ess makes us age f ast er . Get t he point ?

Today , w e ar e just beginning t o appr eciat e t he pr of ound ef f ect t he mind ex er t s on t he body especially in causing and curing disease. The r ole t hat st r ess play s is st unning. Estimat es suggest t hat as many as 8 0 per cent of all visit s t o t he doct or st em f r om st r ess-r elat ed pr oblems. A s mentioned, st r ess dir ectly impair s t he immune sy st em and can act as t he single most damaging f act or t o our ov er allhealt h and w ell being—but only if w e let it .

A ccor ding t o a 1 9 9 6 sur v ey of cor por at e ex ecutiv es, 4 4 per cent of t he employ ees questioned said t heir w or kloadis ex cessiv e as compar ed t o 3 7 per centin 1 9 8 8 . A quar t er of t hese people f elt st r essed at w or k ev er y day , and anot her 1 2 per cent f elt it almost ev er y day .

When w e f eelst r essed, w het her it is conscious or not , t he br aininst antly stimulat es t he adr enalglands t o pr oduce hor mones called cor tisost er oids, w hich ent er our cir culat or y sy st ems and inevit ably put st r ain on our immune r esponses. Consequently , our body becomes mor e v ulner able t o neoplastic ( cancer -causing) pr ocesses. These hor mones, including cor tisol, adr enaline and pr olactin, inhibit t he activities of w hit e blood cells, inhibit t he amount of ly mphocy t es pr oduced and cause t he t hy mus gland t o act ually shrink.

St udies hav e f ound t hat t he incidence of br east cancer w as significantly higher in t he w omen w ho had ex perienced a t r aumatic emotional ex perience during t he six y ear s bef or e t hey dev eloped t he t umor . Many ot her st udies suppor t t he v er y damaging ef f ect s of st r ess on immunit y , indicating t hat t hat T-cell activit y is dr amatically impair ed in people w ho lose t heir spouses, lose t heir jobs or ex perience ot her emotionally upset ting ev ent s. When t he st r ess becomes chr onic, chemical changes occur in t he body , inadv er t ently cr eating an envir onment w hich pr edisposes t o disease.

STRESS TEST: PERSONALITY AND EVENTS

Scientist s hav e a t esting crit eria f or ev aluating individual st r ess lev els t o det er mine w het her t hey ar e r eaching t he lev els t hat r equir e additional management .

If y ou answ er y es t o t w o or mor e of t he f ollowing questions y ou may hav e a st r ess-pr one per sonalit y .

  • Do y ou t r y t o do mor e t han one t hing at a time?

  • Do y ou r ush t hr ough y our meals?

  • Ar e y ou compulsiv e about punct ualit y ?

  • Do y ou find it dif ficult t o r elax ?

  • Do ot her s t ell y ou t o t ake t hings slow er ?

  • Do y ou of t en int er r upt ot her s w hile t hey ar e t alking?

  • A r e y ou accident-pr one?

  • Do y ou get impatient or upset if somet hing or someone delay s y ou ( t r af fic jams, appointment s, et c.) ?

Specific Symptoms of Stress

The f ollowing sy mpt ons can be be indicat or s of st r ess:

  • t ense muscles

  • ir r it abilit y

  • anger out bur st s

  • r acing or ir r egular hear t beat

  • incr eased use of dr ugs, alcohol or t obacco

  • f or get f ulness

  • cr ying

  • nail biting

  • loss of self-confidence

  • t eet h grinding

  • becoming accident pr one

  • back or neckaches

  • flut t er y st omach

  • hear t bur n

  • incr eased per spir ation

  • cold hands or f eet

  • lack of concent r ation

  • decline in pr oductivit y

  • ex cessiv e sighing

  • t wit ching

Standard Medical Approaches to Stress

Tr anquilizer s and antidepr essant s like Pr ozac ar e among t he most commonly pr escribed dr ugs t o r eliev e anxiet y and t ension. Using bar bit ur at e hy pnotic dr ugs or nar cotic analgesics is not t he ideal w ay t o manage st r ess. Dr ugslike Valium andlit hium ar e st r ong and pot entially f at al dr ugs w hich must nev er be casually pr escribed or t aken. Doct or s of t en sense our impatience and our need f or a quick fix , w hen in r ealit y , w e need t o f ocus on our lif est yles, diet and spirit ual st at us. Using medit ation, her bs, vit amins, miner als and r elax ation t echniques ar e cer t ainly much mor e desir able t o pot entially danger ous dr ugs. Masking t he sy mpt oms of st r ess will nev er solv e t he pr oblem. A number of ex cellent her bs exist w hich can help t o saf ely calm t he ner v ous sy st em and pr omot e r est f ul sleep wit hout addiction or hangov er -t y pe ef f ect s.

Relieving Stress With Recuperative Time

Because our w orld is f ull of st r essor s, bot h good and bad, our healt h will be compr omised unless w e cr eat e a “ r ecuper ativ e time” t o ease and neut r alize t hat st r ess.

Many y ear s ago, Dr . Her ber t Bensen conduct ed r esear ch t hat suppor t ed t he idea t hat medit ation pr acticed 1 5-t o-2 0 minut es ev er y mor ning had a cumulativ e ef f ect . The longer individuals pr acticed medit ation, t he gr eat er t heir healt h benefit s. People w ho r outinely medit at ed had low er blood pr essur e t hr oughout t he day , less adr enal r esponse t o st r ess and an ov er all impr ov ed sense of w ell-being. Int er estingly , if t he medit ation st opped, all of t hese healt h benefit s disappear ed af t er t w o t o t hr ee w eeks.

Dr . St ev en Cov ey’ s best-selling book, The Sev en Habit s of Highly Ef f ectiv e People, st at es t hat having a r ecuper ativ e time ev er y day is essential t o impr ov ed per f or mance in t he w or k place. It is also cr ucialt o pr ev enting t he onset of many degener ativ e diseases w e hav e come t o ex pect as w e gr ow older . Lear ning one of t he medit ativ e ar t s and implementing it int o our liv es as an int egr al par t of our daily r outine is one of t he best w ay s t o st ay healt hy .

The r eal question is w hy go t o all t he t r ouble of t r ying t o pr olonglif e, if y ou’ r e not enjoyingit in t he fir st place? Remember , w hen y ou decide t o make a change in how y ou liv e, y ou should f eel comf or t able about it . If y ou could pr ov e t hat any one change helped y ou t o liv e an ex t r a fiv e y ear s, t he change w ould be w or t hlessif y ou didn’ t enjoy t he ex t r a fiv e

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y ear s.

Each of us will inevit ably suf f er f r om illness, depr ession, injur y , or disappoint ment as int egr al par t s of our mor t al exist ence. No amount of change willenable us t o escape t hese ex periences. What w e can dois t oliv e our liv esin such a w ay t hat w e ar e able t o handle w hat ev er f or ms of st r ess w e may encount er . Lear ning t o cont r ol our minds and let go of t he countless st r essf ul t hought s t hat cr oss t hr ough our neur al pat hw ay s is a w onder f ul beginning.

VISUALIZATION THERAPY

A colleague of mine has w rit t en sev er al ar ticles on t he pow er of healing w or ds. He w as t r ained as an int er n in t his appr oach and has ex t ensiv ely st udied t he ef f ect of pr ay er and visualization on disease. He is of t en asked t o compar e t his t her apy wit h ot her nat ur al pr ot ocols like acupunct ur e and chir opr actic and w hich one he w ould utilizeif he w er e st r anded on deser t island. Wit hout hesit ation, he say s he w ould choose t o t ake t he time t o r elax w hile visualizing t he body healing it self . This kind of self-t r eat ment can be lear ned and used by ev er y one on a r egular basis. Itis v er y easy t o put int o pr actice andis consider ed a f or m of medit ation. It can beinst antly used t o bet-t er r elationships, at tit ude, healt h or ev en body f unctions like blood flow or immune f unction.

SPIRITUAL HEALING: LINKING BACK TO OUR CREATOR

Nat ur al medicine r est s on t he belief t hat t he body and t he mind or spirit ar e int rinsically connect ed. Vir t ually ev er y primitiv e cult ur e embr aced t he idea t hat t he mind and spirit must also be t r eat ed along wit h t he phy sical body in or der t o “ get w ell.” Recently , much has been published on t he body-mind connection and how it r elat es t o healt h. The gener al consensus is t hat until phy sical, emotional and spir it ual entities ar e har moniously int egr at ed, r eal healt h will not occur . If w e ar e plagued by depr es-sion, f ear or anxiet y , our phy sical healt h will suff er . It’ s as simple as t hat .

Unf or t unat ely , spirit ual issues as t hey per t ain t o phy sical healt h hav e been sor ely neglect ed by mod-er n medical pr actitioner s. Now , how ev er , t he idea of “ dr awing on t he pow er s of heav en” is not t he t aboo it used t o be. A s w e appr oach a new millennium, gr eat number s of people ar e activ ely sear ching f or w ay s t o boost t heir spirit ualliv esin an ef f or t t o find a mor e lasting kind of happiness and satisf action.

Once again, w e must go back t o ancient times and r e-lear n w hat ev en t he most primitiv e societies knew : t he link bet w een t he spirit and t he body must be acknowledged, t hat t hey hav e a ongoing and insepar able ef f ect on each ot her .

Wit hin our academic and int ellect ual cir cles, t he

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w or t h of t he soul is usually scof f ed at or cast aside as r at her inconsequential. Becauseit is consider ed a “ r eligious” t opic, it has been r elegat ed t o some out er r ealm t hat in no w ay per t ains t o issues of medicine or healt h. In our ef f or t s t o employ t he scientific met hod t o v alidat e any t hing and ev er y t hing, w e hav e f or got t en t he ultimat e healing pow er of spirit ual medicine.

Tr ust y our self t o become spirit ually in t une. Tr ust t hat t her e is a loving God w ho is aw ar e of y our st r uggles. A sk f or his help and ex pect t o r eceiv e it . Man w as cr eat ed t hat he might hav e joy , not despair .

In The Ef ficacy of Pr ay er , P.J . Collipp, M.D., suggest s t hat pr ay er does indeed hav e v alue in t he t r eat ment of disease. Collipp st at es, “ A mong t he plet hor a of moder n dr ugs, and t heincr easingingenuit y of our sur geons, it seems inappr opriat e t hat our medical lit er at ur e cont ains so f ew st udies on our oldest and, w ho know s, per haps most successf ul f or m of t her apy [i.e., pr ay er].”

Carl J ung, in his t r eatise Moder n Manin Sear ch of a Soul, w r ot e of his pr of ound dissatisf action wit h conv entional t her apies f or t he ment ally ill. His int er est in t he met aphy sical or t he super nat ur al gr ew f r om his obser v ation t hat Fr eud’ s met hods of t r eating people wit h psy chological disor der s did not seem t o w or k if t hey w er e ov er t he age of 3 5 . He concluded, “It is saf e t o say t hat ev er y one of t hem f ell ill because he hadlost t hat w hich t heliving r eligions of ev er y age hav e giv en t o t heir f ollow er s, and none of t hem has been r eally healed w ho did not r egain his r eligious outlook.”

I believ e t hat if y ou ar e lacking spirit ual r oot s, y ou need t o cultiv at e some. Seek out God andlear n t o hav e f ait h. Nev er under estimat e t he pow er of lov e w hich helps us t o br eak out of our sometimes obsessiv e pr eoccupation wit h selfish concer ns. Eric Fr omm said, “ In addition t o f ait h, w e must possess cour age, t he willingness t o t ake a risk, ev en t o ex perience pain and disappoint ment .” A s humans, w e can f or go some of t he most pow er f ul healing t ools at our disposal. One of t hese t ools is f ait h.

Mai nst r eam Medicine and Alt er native Ther apies: My St or y

It ’ s alw ay sint riguing t o hear how and w hy a medicaldoct or chooses t o embr ace unor t hodox t her apies f or disease. My st or y has ev olv ed ov er a number of y ear s as a pr acticing phy sician w ho r outinely deliver ed 1 6 0 babies per y ear , per f or med hundr eds of sur gicalpr ocedur es and saw vir t ually ev er y ailment suf f er ed by human beings. I discov er ed t hat many of my patient s w ould come t o me and essentially say , “ fix me.”

While many of my patient s r esponded t o conv entional t r eat ment s, a significant gr oup t hat nev er seemed t o impr ov e gr ew in number . A s I ponder ed t he dilemma of det er mining w hat t r eat ment s t o at t empt f or t hese individuals, I discov er ed a r at her int er esting f act : conv entional medicine is r at her rigid in it s appr oach t o pr oblematic disease; t r eatment options must be ex panded t o fit t he specific needs of each patient . It w as during t his time in my pr actice t hat I joined t he f acult y in t he r esidency pr ogr am at McKay-Dee Hospit al in Ogden, Ut ah, and subsequently began t o ex plor e v arious alt er nativ e t r eat ment s and t heir applications.

I w as sur prised t o lear n t hat t he UCLA Medical School st udent s and phy sicians w er elear ning t o per f or m acupunct ur e. I w ant ed t o be among t hem. Thr oughout t he cour se, I became acquaint ed wit h a number of Chinese her balf or mulas t hat Iincor por at-ed int o my pr actice. The w or d spr ead quickly t hr oughout my communit y . Soon, I f ound my self con-f r ont ed by many dif f er ent people curious if t heir her bal pr epar ations w er e legitimat e. Their inquiries motiv at ed me t olear n mor e. I f ound t hat incor por ating her bal t her apies in conjunction wit h acupunct ur e and body/ mind int er v entions seemed t o be a sur prisingly ef f ectiv e t r eat ment t rio.

The patient is alw ay s t he r eal beneficiar y of doc-t or s inv estigating alt er nativ e medicine. A mong t he many alt er nativ e t her apies, patient s may find mor e ef f ectiv e met hods f or t r eating v arious diseases. J ust as doct or s adopt new ideas and met hods, patient s must be equally open t o adjusting t heir w ay of t hinking since some alt er nativ e t her apies like acupunct ur e may be quit e unlike mor e f amiliar con-v entionalt her apies. Most objections by patient s t o a new t her apy v anish as t hey incr ease t heir under st anding. When patient s ar e willing t o open a book or ask questions, t hey bet t er under st and a new t her apy .

No single philosophy of diagnosis or t her apy supplies us wit h all t he answ er s. Nev er t heless, t he best t r eat ment st r at egies hinge on int egr ating v arious healt h car e met hodologies.

Education in Nat ur al Medicine is Cr ucial t o Ef f ective Healing

Today , t he idea t hat or t hodox medicine alone holds allt he answ er sis nolonger accept ed. While t he v alue of mainst r eam medicine in cer t ain sit uations r emains undisput ed, it s pr actices ar e of t en limit ed t o st r ong dr ug t her apies or r adical sur geries. Today , w hen it comes t o healt h car e, consumer s w ant t o know all of t heir options. The key is education.

You can be cer t ain t hat most phy sicians ar e unaw ar e of significant clinical dat a suppor ting t he ef ficacy of cer t ain her bslike echinacea, t heimpr essiv e car diov ascular action of garlic, glucosamine f or healing ar t hriticjoint s, wild y am as a saf e sour ce of pr ogest er one, et c. Does y our phy sician know t hat marine lipids act as nat ur al blood t hinner s . . . or t hat St . J ohn’ s w or t can act as a nat ur al t r eat ment f or depr ession wit hout t he t oxic side ef f ect s of pr ozac or monoamineinhibit or s. . . . Has y our doct or ev er r ecommended cascar a sagr ada f or chr onic constipation? It is ex t r emely ef f ectiv e, gentle, nonhabit f or ming and can act ually impr ov e t he muscle t one of t he colon w all.

In my view , phy sicians f all int o t hr ee major categories w hen it comes t o nat ur al medicine. A r elativ ely smallgr oup of doct or s on one end of t he spec-t r um ar e st r ongly opposed t o any t r eat ment t hat f all out of t he r ealm of conv entional t her apies. The lar gest gr oup consist s of doct or s w ho t oler at e or ignor e t heir patient s use of alt er nativ e t her apies. A nd finally , t he last is a gr owing gr oup of doct or s w ho hav e dev eloped a genuine int er est in nat ur al medicine and ar e making t he ef f or t t o lear n mor e. This last gr oup will inevit ably r epr esent t he phy sician of t he f ut ur e w ho willhav e t he sav v y and knowhow t o incor por at e t he best alt er nativ e t r eat ment s wit h conv entional medical pr actices.

Why A r e Mor e Doct or s Exploring Alt er native Ther apies?

Sev er al r easons exist ex plaining t he gr owing int er est phy sicians ar e demonst r atingin nonconv entional f or ms of t r eat ment . When I discov er ed t hat many of my patient s did not r espond w ell t o t r aditional t her apies, I began t o look elsew her e in an ef f or t t o alleviat e t heir suf f ering. Regar dless of w hat motiv at es t hem, phy sicians cannot ignor e t he pr of ound int er est t he public has in saf e and nat ur al t r eat ment s. Ther eis no question t hat a gr eat number of people in our communities hav e become disillusioned wit h est ablished medical pr actices.

Mor e doct or s w ould int egr at e alt er nativ e t her a

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piesint o t heir pr acticesif it w er e not f or t w o det er ring f act or s: fir st of all, doct or s spend eight y ear s or mor e in school concent r ating on t heir individual specialt y ; time is ex t r emely tight and t he notion of t aking additional time t o lear n about alt er nativ e t her apies is not par ticularly appealing. Second, ev en if a phy sician w ant ed t o inv estigat e alt er nativ e medicine, r eliable schools and cour ses of inf or mation ar e har d t o find. It is not easy f or a doct or t o obt ain t his kind of inf or mation but it is cer t ainly possible f or any phy sician w ho has enough desir e.

Medical pr actices w hich hav e ev olv ed ov er t he last fif t y y ear s ar e not t he only t her apies av ailable. Medicine has dev olv ed f r om an ar t dedicat ed t o t he healing and pr eser v ation of lif e, t o one guided by t he lat est , high-priced phar maceutical dr ug designed t o t ar get disease sy mpt oms. We liv e in a societ y t hat is quick t o medicat e it self wit hout looking int o t he pr ocesses and int ricacies of disease.

Dr . Malcom Todd, a f or mer pr esident of t he A merican Medical A ssociation, put it best w hen he said, “Thus f ar , phy sicians hav e show nlit tle objectiv e int er est in pr omoting healt h and pr ev entiv e car e. We act ually hav e a disease orient ed cur e sy st em, r at her t han a healt h orient ed car e sy st em in t his count r y t oday .”

It is t r agic t hat in our vigor ous at t empt s t o t r eat a number of dev ast ating diseases, many of us hav e ov erlooked t he pr of oundimpact of nat ur al t her apies. For cent uries, t he principles of nat ur al healing hav e been based on

  • The healing pow er of nat ur e

  • Doing no har m t o t he patient

  • Identif ying and t r eating t he cause of disease, not just it s sy mpt oms

  • Pr omoting t he r ole of phy sician as t eacher as w ell as healer

Most of us w ould like t o find a doct or t hat is orient ed t ow ar d t he use of nat ur al t her apies and luckily , incr easing number s of medical doct or s ar e becoming int rigued by alt er nativ e f or ms of t r eatment . Mor e and mor e publications, aut hor ed by medical doct or s w ho hav e embr aced nat ur al healt h t r eat ment s, ar e appearing on new sst ands. Medical jour nals ar e f ullof ar ticles on antioxidant s, vit amin and miner al t her apies and t he pr of ound healt himplications of diet and ex er cise.

Medicalschools w hich now of f er cour sesin alt er nativ e medicine include Har v ar d, Columbia, Geor get ow n and Duke. Today , t her e ar e 1 4 accr edited chir opr actic colleges in t he Unit ed St at es.

T he National Cancer Instit ut e is activ ely r esear ching r ainf or est plant s and some insur ance companies ar e beginning t o cov er alt er nativ e t r eatment cost s. Ost eopat hs and chir opr actitioner s r ecognize t hat t he neur oendocrine sy st em coor dinat es vir t ually all body f unctions and r ely on manipulation of t he spine t o r est or e t he pr oper ener gy flow and t o

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pr omot e healing. Nat ur opat hs use her balism, massage, nut rition and manipulation t o diagnose and t r eat disease. Emphasis on f asting, hy dr ot her apy , nut rition and t he elimination of alcohol, cof f ee, t obacco, et c. ar e int egr al t o t his holistic appr oach. Homeopat hy is based on t he belief t hat minut e amount s of cer t ain subst ances w hich act ually mimic disease sy mpt oms can cur e. Homeopat hic r emedies ar e appr ov ed as ov er -t he-count er medications by t he Food and Dr ug A dminist r ation.

Scientific Document ation of Nat ur al Tr eat ment s

To t he sur prise of many phy sicians, a gr eat deal of cr edible scientific dat a exist s ex plaining how cer t ain nat ur al compounds w or k in t he human body . Knowing t he phy siological mechanisms behind nat ur al medicines is cr ucial t o it s accept ance. Most doc-t or s don’ t hav e a clue w hy or how cer t ain her bs or vit amins can help heal, and unf or t unat ely , many don’ t car e t o inf or m t hemselv es on such t hings.

When a colleague of mine sent out a questionnair e t o phy sicians r egar ding t he use of cr anber r y f or t he t r eat ment of urinar y t r act inf ections (UTIs) , some f ascinating t r ends sur f aced. Sur prisingly , 5 0 per cent of t he medicaldoct or s w ho r et ur ned t he sur v ey said t hey used cr anber r y f or UTIs and half of t his number believ ed it w as ef f ectiv e. Obviously a significant number of phy sicians w er e willing t o use t his par ticular nat ur al t r eat ment and t heir use did not alw ay s depend on t heir belief t hat t he her b w as act ually helpf ul.

Int er estingly , a question t he sur v ey did not ask w as, “ If y ou believ e t hat cr anber r y w or ks, how doesit w or k? ” You can be cer t ain t hat t he majorit y of phy sicians w ould hav e no idea how t o r espond. Mor eov er , t hey ar e pr obably complet ely unaw ar e of r esear ch st udies w hich ex plain and suppor t t he ef ficacy of cer t ain bioactiv eingr edient s f oundin bot anical medicines.

CRANBERRY AND URINARY TRACT INFECTIONS: MAGIC OR SCIENCE?

When conf r ont ed wit h ex plaining t he biological action of cr anber r y , t he most likely answ er w ould be t hat it must alt er t he pH of t he urine, inhibiting t he gr ow t h of bact eria by making it mor e acidic. How ev er , w hen t his t heor y w as t est ed wit h a gr oup of v olunt eer s w ho t ook cr anber r y , t he pH of t he urine r emained unchanged. Regar dless of t he quanti-t y of cr anber r y juice t hey dr ank, t he pH st ay ed t he same. The question r emained: how does cr anber r y w or k? To addr ess t his per plexing question, a number of simple and elegant ex periment s w er e designed.

Fir st , it is impor t ant t o under st and t hat t he 8 5 per cent of urinar y t r act inf ections ar e caused by E. c oli a bact eria t hat r esides in t he lar ge int estine w her eit cont ribut es t o f riendly flor a action. Whenit makesit s w ay int o t he ur et hr a, t hough, aninf ection can r esult . The ot her 1 5 per cent of inf ections ar e caused by ot her bact eria t hat also liv e in t he bow el. Bact eria must cling t o t he w alls of t he bladder in or der t o cause aninf ection. Fr ee-floating bact eriain urine ar e w ashed aw ay and do not cause inflammation.

When bact eria colonizein t he w alls of t he bladder , dest r uctiv e enzy mes t hat dest r oy t he bladder lining ar e r eleased. As a r esult , capillar y bleeding occur s and blood ent er s t he urine. A f t er ex perimenting wit h v arious t heories, it w as concluded t hat cr anber r y cont ains a nat ur al subst ance t hat keeps t he bact eria f r om adhering t o t he bladder , flushing t hem out in t he urine ( t his activ e antiadher enceingr edient f ound in cr anber r y is cur r entlyin t he pr ocess of becoming a pat ent ed medicine.)

Consider t he implications of t he ex periment ’ s r esult s: Urinar y t r act inf ections ar e ex t r emely common and w hile gener ally not lif e-t hr eat ening, t hey cost millions of dollar s in dr ug t r eat ment s and time lost f r om w or k. Mor eov er , r epeat ed antibiotic t her apy r esult s in incr eased susceptibilit y . If t he majorit y of t hese inf ections could be pr ev ent ed, enor mous amount s of money could be sav ed and spent on mor e w or t hy endeav or s. Cr anber r y is a r elativ ely inex pensiv e, nat ur al and ex t r emely saf e w ay t o pr ev ent and t r eat urinar y t r act inf ections. How many ot her nat ur al her bal agent s exist f or diseases w e ar e quick t o medicat e wit h pot ent and risky chemical dr ugs?

PHYTOMEDICINALS: HERBAL MEDICINE

Linnaeus once said, “ Her bs and plant s ar e medical jew els gr acing t he w oods, fields, lanes, w hich f ew ey es see, and f ew minds under st and. Thr ough t his w ant of obser v ation and knowledge t he w orld suff er s immenseloss.” The adv ent of moder n medicine pr ompt ed w hat has now become a f r enzied competition: dr ug companies r acing t o pat ent new sy nt hetic phar maceuticalcompounds f or immense pr ofit . In t he pr ocess, t r aditional her bal t r eat ment s w er e cast aside as old f ashioned and obsolet e. Ref er ring t o con-v entional medicine as “ t r aditional” is somew hat of a misnomer in t hat “ t r aditional” mor e cor r ectly r ef er s t o cent uries of hist orical her bal t her apies.

Many of us w ho callour selv es medicalpr actitioner s hav e f or got t en t hat most of t he w orld’ s population still successf ully r elies on her bal medicine. While w e hav e animpr essiv e ar r ay of sophisticat ed, high-t ech medical pr ocedur es, some of our healt h st atistics ar e not hing t o br ag about . For ex ample, t he Unit ed St at es r anks behind mor e t han 1 5 ot her count ries in inf ant mor t alit y , a dr amatic indicat or t hat w e need t o r e-ev aluat e our healt h-car e sy st em and it s r elation t o nut rition. We liv e in a nation of plent y t hat is ir onically of t en malnourished. Her bal t her apies ar e of t en int egr at ed wit h cer t ain f oods t o augment t heir action.

Eur opean and J apanese medical est ablishment s hav e had t he gut s ( f or lack of a bet t er t er m) t o r esear ch and apply principles of nat ur al healing wit hout t he obst acles of suppr essiv e r est r aint s or pat ent bur eaucr acies. Meanw hile, phy sicians in t he Unit ed St at es per sist ently t r udge t hr ough mazes, not hing mor e t han lab r at s in a massiv e ex periment t hat has become a monument al f ailur e.

In t he beginning, alldr ugs w er e nat ur al subst ances ex t r act ed f r om t he envir onment . Each primitiv e cult ur e discov er ed t he cur ativ e pr oper ties of cer t ain local plant par t s and t he pr actice of phy t omedicine ev olv ed. All kinds of int er esting t her apeutic applications dev eloped and each w as based on under st anding t he cur ativ e pr oper ties of individual plant par t s and how t o use t hem. For ex ample, boiling t he bar k of t he cinchona t r ee alleviat ed sy mpt oms of malaria, and capsicum pow der helped t o ease t he pain of a t oot hache.

The notion t hat sy nt hetic chemical compounds ar e t he only ef f ectiv e medicine is no longer accept ed. A f t er f ounding t he Bio-Br ain Cent er in Princet on, New J er sey , Dr . Karl Pf eif f er st at ed, “ For ev er y dr ug t hat benefit s a patient , t her e is a nat ur al sub-st ance t hat can achiev e t he same ef f ect .”

It has been estimat ed t hat as much as 8 0 per cent of t he population of t his planet r elies on her balmedicine. But unknow n t o many , t his impr essiv e use of her bs is not limit ed t o poor or backw ar d count ries. Almost half of all medical doct or s in Fr ance and Ger many used her balt her apies as par t of t heir healing pr ot ocols. Unf or t unat ely , medicinal pr actices in t he Unit ed St at es ar en’ t nearly as pr ogr essiv e.

Ov er t he last t hr ee decades scientific dat a has been st eadily accr uing suppor ting t he notion t hat her bs can pr ovide saf er and in some cases, ev en mor e ef f ectiv e t r eat ment t han pr escription dr ugs. Ir onically , w hile or t hodox medicine claims scientific backing, Dr . David Edd asser t s t hat “ v er y lit tle of medicine has been car ef ully ev aluat ed in w ell-designed, w ell-cont r olled st udies. . . . f or a lar ge pr opor tion of pr actices, w e r eally don’ t know w hat t he out comes or w hat t he ef f ect s ar e.”

The belief held by many t hat “ a lit tle is good, a lot is bet t er ” can be v er y danger ous wit h r espect t o bot h conv entional and her bal medications. Occasionally , y ou will find her bal pr epar ations t hat ar e ex t r emely concent r at ed, such as some sophisticat ed Eur opean ex t r act s and ar e much like t oday ’ s pot ent pr escription medicines. If y ou ar e not sur e about a par ticular medication, don’ t guess. Wisdom and pr udence should be used wit h all medicines w het her or not t hey ar e in a concent r at ed f or m. Also, unless ot her wise not ed, it is best not t o use her bs if y ou ar e pr egnant or lact ating wit hout fir st consulting a healt h car e pr of essional w ho has good inf or mation on t he subject .

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Some patient s may not find t he help t hey ar elooking f or f r om alt er nativ e t her apies. A nd, as a doct or , I don’ t r ely st rictly on alt er nativ e t her apies. If I f eel a patient w ould be bet t er of f wit h a conv entional t her apy , t hat is w hat I r ecommend. Sometimes I f eel a patient w ould be bet t er of f if t hey used bot h con-v entional and alt er nativ e t her apies.

HERBS VS. DRUGS: A COMPARISON

Unlike sy nt hetic dr ugs, her bs pr ovide a sy ner gistic ar r ay of compounds designed by nat ur e t o enhance individual action against disease, av oiding any det riment alside ef f ect s. In an at t empt t oisolat e t he activ e component s of medicinal plant s, dr ug r esear cher s hav e inadv er t ently cr eat ed a phar maceutical monst er . By assuming t hat only one of t he primar y chemicalconstit uent s of plant sis t her apeutically v aluable, t hey hav e cast aside t he so-called “ inactiv e” compounds w hich play ed a pr of ound r ole in t he biochemical accept ance of t he w hole plant in t he human body . Isolat ed, mimicked or pot entiat ed dr ug compounds ar e not equiv alent t o t he w hole plant or her b.

By r efining or sy nt hesizing v arious compounds, t oxicit yis cr eat ed. In ot her w or ds, because t hey ar e pr esent ed t o t he body st ripped of ot her subst ances t hat act as balancing agent s, t hese ar tificial compounds ar e not w ell r eceiv ed by t he body .

In most cases, each of a dr ug’ s t her apeutic ef f ect s comes wit h a negativ e side ef f ect . Gr ant ed, t he newly cr eat ed dr ug may be mor e pot ent , administ er ed wit h gr eat pr ecision and easier t oingest , but t he human body has a t endency t o r ecognize it as a f or eign and unnat ur alsubst ance. A s a r esult , a chain of undesir able phy siological r eactions occur s. Fr equently , t he body r eact s t o sy nt hetic and pow er f ul compounds much as it w ould t o a poison.

The bot t omlineis t hat nat ur e usually know s best . It is impor t ant , t hough, t o r emember t hat unlike t he pot ent , quick and sometimes danger ous ef f ect s of sy nt hetic dr ugs or analogs, her bs w or k slowly . Rat her t han just masking sy mpt oms, her bs int rinsically heal—and t heir ef f ect s ar e longer lasting.

While plant s hav e pr ovided medicine wit h some of it s best dr ugs, ar tificial sy nt hesis of chemical compounds f ound in specific plant s has unf or t unat ely snuf f ed t he sear ch f or new and bet t er plant sour ces. Sy nt hesized compounds can be pat ent ed, but of t en, t he enor mous amount of money needed t o bring t hat compound int o t her apeutic disper sion is dif ficult t o r ecoup.

Eur opean and A sian count ries hav e continued t o st udy and v alue t he use of her bal pr epar ations and ar e f ar ahead of t he Unit ed St at esin r egar d t o her bal medicines and t heir pr actical applications. Phy t omedicinals ar e legally sold in t hese count ries w her e law s r equiring t heir saf et y and ef ficacy ar e mor e r easonable t han in A merican communities. Her bs like ginkgo biloba, milk t histle ( sily marin) ,

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echinacea, ginseng, and ephedr a ar e commonly used by r eliable medical pr actitioner s w ho hav e r ecognized t heir t her apeutic v alue f or decades.

What is f r ust r atingis t hat ev en w hen phar maceutical dr ugs ar e pr escribed by doct or s, t hey r ar ely cont ribut e v aluable inf or mation on how t o minimize some of t heir risks. For ex ample, hav e y ou ev er hear d y our doct or t ell y ou t o t ake acidophilus supplement s af t er t aking a cour se of antibiotics? The ef f ect s of dr ugs on t he absor ption of diet ar y nut rient s is r ar ely addr essed by phy sicians.

ARE HERBS SAFE?

Dr . Andr ew Weil, y et anot her phy sician w ho has embr aced bot h or t hodox and nat ur almedicine st at es:

“For ev er y pr escription I w rit e f or a phar maceutical dr ug, I giv e out 4 0 or 5 0 f or bot anical r emedies. In almost 1 0 y ear s of pr escribing in t hat w ay , I hav e not y et seen a serious adv er se r eactionin any patient t aking a medicinal plant .”

The st atistics v erif y Weil’ s st at ement . Fr om 1 9 8 3 t o 1 9 9 2 her bs did not cont ribut ein any deat hs, w hile diet ar y supplement s caused t hr ee deat hs, ov er -t he-count er dr ugs caused 3 2 0 , f ood-bor ne illnesses r esult ed in 9 0 0 0 and—most alar mingly—pr escription dr ugs play ed a significant r ole in nearly 1 0 0 , 0 0 0 deat hs. Her bs can beincr edibly saf eif used as dir ect ed because, in many w ay s, t hey act like f oods in t he human body .

Guidelines for Herb Purchasing and Usage

The f ollowing ar e sev er al suggestions t o consider w hen buying and using her bs:

  • Pur chase her bs f r om r eliable sour ces t hat y ou know pr ovide pur e and pot ent pr oduct s. Look f or st andar dized pr oduct s wit h guar ant eed pot ency .

  • Choose her bal f or ms t hat ar e t he most ef f ectiv e. Her bs can comein ex t r act s, tinct ur es, dr y capsulized pow der s and ev en in oint ment s and cr eams. Alw ay s look f or t he per cent age of activ e ingr edient , if possible.

  • Take dosages t hat ar e r ecommended and do not assume t hat mor e is alw ay s bet t er .

  • If y ou ar e pr one t o aller gies, pr egnant , nur sing or t aking ot her dr ugs f or any condition, check wit h y our doct or bef or e using her bs.

  • Her bs ar e designed t o w or k wit h t he body and usually r equir e consist ent use ov er a long period of time t o achiev e t he desir ed r esult s.

  • Tr y t o use pr oduct s w hich come f r om companies sy mpat hetic t o t he envir onment and t o ecological aw ar eness.

  • Do y our homew or k on t he specific her b y ou hav e chosen t o t ake as f ar as it s most ef f ectiv e deliver y sy st em. Wild y am, f or ex ample is bet t er absor bed t hr ough t he skin r at her t han t hr ough t he mout h.

◆ Her bs can be t aken in dried f or m and ar e usually av ailable in capsules, as t eas, ex t r act s or tinct ur es. New deliv er y sy st ems such as sublingual dr ops or cr eams may pr ovide ev en bet t er assimilation.

  • Giv e childr en only a f r action of t he adult dose depending on t heir age. Don’ t giv e childr en under t he age of t w o any supplement unless y ou check wit h y our phy sician. Childr en six t o t w elv e can r eceiv e one f our t h of t he adult dose. Childr en t w elv e t o eight een can r eceiv e t hr ee f our t hs of t he adult dose.

  • Read t he cont r adictions of cer t ain her bs and make sur e y ou do not hav e a condition or ar e t aking dr ugs w hich may cause an unw ant ed int er action.

  • Keep all her bs out of t he r each of childr en.

Herbal Combinations: Balancing the Yin and the Yang

I hav e f ound a w ay t o design her bal f or mulas f or my patient s based on combining her bs t hat satisf y each of t he f ollowing individual cat egories:

  • activ e her bs (usually bit t er )

  • ar omatic and car minativ e her bs

  • demulcent her bs

  • cleansing her bs

A ctiv e her bs pr ovide dir ect , t her apeutic action and can hav e pow er f ul biological ef f ect s of t en acc ompanied by gast r oint es tinal upset . Consequently , ar omatic or car minativ e her bs like ginger , clov es or pepper mint set tle t he st omach and int estines and ar e added t o t emper t his ef f ect . In addition, ar omatic her bs help t o stimulat e digestion and cir culation, boosting t he ef ficacy and t he deliver y of t he activ e her b. Demulcent her bs also soot he t he gast r oint estinal t r act . Cleansing her bs ar e an int egr al par t of t he f or mula since many seemingly unr elat ed disease conditions ar e act ually t he dir ect r esult of poor bow el elimination and t he build-up of int estinal t oxins. The cleansing her bs gently stimulat e t he bow el t o mor e ef ficiently get rid of accumulat ed w ast es.

For cent uries Chinese her balist s under st ood t hat pr escribing her bs in time-t est ed f or mulas w as mor e ef f ectiv e t han using single bot anical pr epar ations. The widespr ead use of v arious her bal f or mulations r esult ed in t he compilation of sev er al t housand her balblends. Tr aditionally , t hese blends w er eindividually adjust ed accor ding t o t he needs of t he patient . The time-honor ed pr actice of car ef ully designing her bal f or mulationsis based on t he concept of sy ner gistic enhancement . In ot her w or ds, t her e ar e cer t ain plant s t hat exist in nat ur e w hich f unction mor e ef ficiently w hen t hey mer ge t heir medicinal at t r ibut es.

Today , scientific r esear ch suppor t s t he ancient idea of her bal “ mar riages.” The notion t hat combining cer t ain her bs t oget her cr eat es a bet t er t her apeutic ef f ect can be suppor t ed by clinical st udies. It ’ s impor t ant t o r emember t hat t he int er action bet w een cer t ain bot anicals can be ev en mor eimpor t ant t han t heindividual pr oper ties of each cont ributing her b. Well-designed her bal f or mulas can ex er t impr essiv e t her apeutic ef f ect s on a number of maladies.

A not her of t he adv ant ages of blending her bs is t hat v arious sy mpt oms can be t r eat ed simult aneously . Most her bal blends ar e comprised of w hat might be called dominant plant s, ( w hich ar e usually r esponsible f or primar y t her apeutic actions) , and passiv e her bs t hat ser v e t o soot he, suppor t and pot entiat e.

Stimulat or y her bs ar e usually bit t er and ar e nicely complement ed by ar omatic, car minativ e and demulcent her bs. For ex ample, sennais a stimulat or y and dy namic bit t er her b w hich initiat es colon muscle cont r action. A dding a car minativ e her b, like ginger , t o senna ser v es t o soot he t he st omach and pr ev ent gripping w hich may occur if senna w as t aken alone. The addition of capsicum or gingert o any her b f or mula act s as a cat aly st , incr easing t he ef ficiency of each individual her b. Her bs like pepper mint ar e pot entiat ed by capsicum. Mor eov er , t he ment hol cont ained in pepper mint helps t o balance out t he “ hot ” nat ur e of t he capsicum. A good her bal blend will combine stimulant her bs wit h nourishing, pr ot ecting and cleansing v arieties.

INCORPORATING HERBS INTO YOUR MEALS

Her bs can nat ur ally complement and augment diet , especially in cases w hen sickness is pr esent . Many cult ur es r outinely use her bs in pr eparing f ood, not necessarily f or t ast e enhancement , but t o t r eat specific sy mpt oms. For ex ample, in A sia, if someone in t he f amily comes dow n wit h a cold, an her b such as ast r agalus may be added t o t heir soup t o bolst er not only t he immune sy st em of t he sick one, but t o help incr ease disease r esist ancein t he r est of t he f amily .

Cer t ainly , if w e w er e bet t er at using her bsin our day -t o-day meal pr epar ation, w e w ould gain t r emendous healt h benefit s. Int er estingly , w e know now t hat cur cumin, one of t he activ e ingr edient s in t ur meric act s as an antimut agen, meaning t hat it decr eases our risk f or t he abnor mal r epr oduction of cells. Lear ning t o use t ur meric r egularly in meal pr epar ation may decr ease our chances of get ting cancer . Get used t o adding a wide v ariet y of her bs and spices in cooking y our meals.

CHINESE HERBAL MEDICINE

The Chinese hav e used bot anicals as medicines f or ov er a t housand y ear s and ev en t oday , t hey pr actice a sophisticat ed f or m of her bal medicine t hat is r ecognized by t heir pr of essional or ganizations. Chinese her balism w as adapt ed by t he J apanese a f ew cen

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t uries af t er t he bir t h of Christ and is widely pr acticed t oday along wit h disciplines like acupunct ur e. Orient alher bal medicine of f er s t he w est er n w orld a v erit able t r easur y of t ried and t r ue t r eat ment s, w hich, f or t he most par t w e hav e not used until r ecent decades.

Tr aditional Chinese medicine dat es back as f ar as 2 , 5 0 0 B.C. and r ecor ded pr actices and disciplines ar e still used by moder n pr actitioner s. The Chinese hav e alw ay s view ed disease as an indication t hat an imbalance or disr uption in har mony has occur r ed wit hin t he delicat e and int er w ov en sy st ems of t he w hole per son. Consequently , medicinal t her apies ar e designed t o r ealign and r est or e t his balance, enabling t he body ’ s ow n r est or ativ e pow er s t o w or k mor e ef ficiently . Her bs or bot anicalex t r act s ar e t he most impor t ant ex t er nal agent s and augment ot her t her a-pies such as acupunct ur e.

The Chinese medical sy st em is based on t he “ t he-or y of element s, ” a sy st em t hat incor por at es fiv e element s t hat constit ut e ev er y w ay in w hich human beings int er act wit h t heir envir onment . The element s—w ood, fir e, ear t h, met al, and w at er —ar e consider edlinked t oget her and sy ner gistically r elated. Each of t hese ar e connect ed wit h specific emotions and par t s of t he human body , seasons, t ast es, color s and sensations. In or der t o maint ain balance and good, t he element s must be har moniously r elated wit h none being t oo dominant ( disease may dev el-op) . Chinese pr actitioner s became skilled in looking at v arious par t s of t he body in t er ms of t hese element s and t hey distinguished w hen one needed t o be em phasized or t r anquilized. T he fiv e element s include t he f ollowing:

Wood

Season: spr ing

Tast e: sour

Emotion: anger

Par t s of t he body : liv er , gallbladder , t endons, ey es

Water

Season: wint er

Tast e: salt y

Emotion: f ear

Par t s of t he body : kidney s, bladder , ear s, hair , bones

Metal

Season: f all

Tast e: pungent

Emotion: grief

Par t s of t he body : lungs, lar ge int estine, nose, skin

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Earth

Season: Indian summer

Tast e: sw eet

Emotion: w or r y

Par t s of t he body : spleen, st omach, mout h, muscles

Fire

Season: summer

Tast e: bit t er

Emotion: joy

Par t s of t he body : hear t , small int estine, t ongue

THE THEORY OF YIN AND YANG

The philosophy of yin and y ang is based on t he idea t hat t her e must be oppositionin allt hings. A ccor ding t o t heories, allt hings cr eat ed ar e kept in balance by an opposit e f or ce. Yin r ef er s t o t he f emale sex , cold and dar k w hile y ang is t he male, hot and light . Keeping t hese opposing entities balanced is w hat maint ains good healt h and pr ev ent s disease. Remember , t oo lit tle or t oo much of one can cause illness t o occur . Each par t of t he body f alls int o eit her a yin or y ang cat egor y . Her bal medications ar e designed t o eit her calm an ex cess of one of t hese f or ces or t o enhance one t hat is lacking. Hot v er sus cold is t he basis of almost all medical diagnosis. Chinese medicine also identifies fiv e t ast es t hat ar e char act erized as hot or cold. For ex ample, a sw eet or pungent t ast e sensation causes heating t o occur , w hile salt y , bit t er or sour t ast es hav e a cooling ef f ect . Her bal combinations can cont ain a v ariet y of t ast es designed t o achiev e a par ticular kind of balance. Schizandr a, f or ex ample, is a bot anical t hat cont ains fiv e t ast e sensations.

The Chinese believ e t hat each t y pe of t ast e will t ar get a specific ar ea of t he body . Sw eet or pungent her bs ar e used f or t he ex t er nalar eas of t he body and upper sections of t he t or so. The sour , bit t er or salt y her bs ar e applied t o t he low er par t s and t o int er nal or gans. Because dif f er ent ar eas of our bodies can be af f ect ed by t he same disease, an individual assor tment of cooling and heating her bs must be select ed depending on w het her upper or low er ar eas ar e inv olv ed.The st r ong or pungent her bs ar e also consider ed stimulant s, t he sw eet ones as t onif ying and t he salt y as sof t ening.

The Chinese like t o use her bs in st andar d f or mulas w hich number in t he t housands. Her balblends use sy n-er gy t o achiev e bet t er r esult s. Her bal combinations caninclude up t o t w ent y her bs w hich complement each ot her accor ding t o individual need. Chinese pr actitioner s use t eas, decoctions, soups and ev en hav e t heir patient s add her bs t o f ood. The abilit y t o r ecognize w het her a par ticular body par t needs cooling or heating is essential t o Chinese her bal medicine.

Maj or Her bs and Their Applications

ALFALFA (Medicago sativa)

Definition: A nut ritiv e her b rich in miner als and vit amins, especially ir on and vit amin K. Consider ed an est r ogen pr ecur sor .

A pplications: Aller gies, anemia, ar t hritis, ast h-ma, Bell’ s palsy , blood disor der s, bur sitis, cholest er ol, diabet es, digestiv e disor der s, f atigue, gout , lact ation, kidney disor der s, mor ning sickness, menopause, nausea, Cushing’ s disease, r heumatism, ulcer s and urinar y t r act inf ections.

Scientific Updat es: Cont ains eight essential amino acids, is a rich sour ce of vit amin B12, nat ur alfluoride and chlor ophyll. Alf alf a has demonst r at ed an antir heumatic ef f ect , low er s cholest er ol and impr ov es ov er all healt h and vigor .1 Recent Fr ench st udies hav e f ound t hat alf alf a can r educe tissue damage caused by r adiation ex posur e.2In addition, it has also show n antibact erial and antit umor pr oper -ties.3 Because it can neut r alize acidit y , it is also beneficial f or bladder and urinar y t r act inf ections.

Saf et y : Take as dir ect ed. No know n t oxicit y .

Complement ar y Agent s: Uv a ur si, juniper , par s-ley , buchu, cor nsilk, mar shmallow , cr anber r y , vitamin C, bioflav onoids, pr oant hocy anidins, vit amin A , B-complex , calcium/ magnesium, marine lipids, acidophilus, and phy t onut rient s.

ALOE VERA (Aloe barbadensis)

Definition: Nat ur al ast ringent wit h healing and lax ativ e pr oper ties. Ex t er nal A pplications: Ex t er nal: Bur ns, w ounds and minor skin ir rit ations.

Or al Applications: A cne, AIDS, aller gies, bed sor es, canker sor es, chicken pox lesions, colitis, constipation, her pes, insect bit es and stings, psoriasis, scar tissue, sor es, sunbur n, gast ric ulcer s, leg ulcer s, diabet es and ast hma.

Scientific Updat es: Recent st udies hav e confir med t hat aloe has t he abilit y t o fight against a v ariet y of bact eria and f ungi.4 Because it has impr essiv e antimicr obial pr oper ties, it makes an ex cellent pr epar ation f or t he t r eat ment of bur ns. It s action has been obser v ed against bact eria w hichinclude t he st aphylococcus and st r ept ococcus t y pes.5It has also show n significant antivir al activit y against HIV.6 In addition, aloe v er a has ex hibit edit self as animmune sy st em stimulant , an anti-inflammat or y agent , a boost er of tissue r epair and a compound w hich can act ually low er blood sugar .

Saf et y : Gel ex t r act ed f r om t he leaf is r ecognized as a saf e f ood. Aloe v er a can come in a nat ur ally occur ring gel, as a concent r at e, in juice f or m or in capsules. Ex cessiv e or al doses of aloe v er a may cause gr ipping pains and diar r hea.

Complement ar y agent s: Vit amin E, t ea t r ee oil and wild y am cr eam.

ASTRAGALUS (Astragalus membranaceus)

Definition: Rich in poly saccharides, ast r agalus suppor t s T-cell f unction and is consider ed an ex cel-lent immune sy st em stimulant .

A pplications: AIDS, hepatitis, vir al inf ections, peripher al v ascular diseases, immune disor der s, influenza, hy per t ension and my ast henia gr avis.

Scientific Updat es: A st r agalus cont ains v arious unique chemical compounds w hich hav e made it one of t he most impr essiv e Orient al healt h-pr omoting bot anicals. Asian pr actitioner s hav e used ast r agalus f or a compr omised immune sy st em, vir al inf ections of allkinds and f or high blood pr essur e. Recent st udies hav e f ound t hat ast r agalus may be usef ul f or cases of my ast henia gr avis.7

Saf et y : No know n t oxicit y .

Complement ar y agent s: Echinacea, boneset , gar lic, essential f at t y acids, haw t hor n, ginseng and schizandr a.

BILBERRY (Vaccinium myrtillus)

Definition: Suit ed f or int estinal upset s such as diar r hea and ir rit at ed int estinal mucosa. Ov er long periods of time, bilber r y helps t o manage ey e disor der s caused by w eak capillaries due t o it s ant ho-cy anin cont ent .

A pplications: Blood sugar , br uising, diabet es, diar r hea, ey esight , gallst ones, hemor r hoids, kidney st ones, cir culat or y insuf ficiency , hy pogly cemia, night blindness, urinar y disor der s and v aricose v eins.

Scientific Updat es: Bilber r y is consider ed an her balantioxidant w hich helps t oinhibit f r ee r adical damage in human tissue. St udies hav e f ound t hat bilber r y ex t r act can kill or inhibit t he gr ow t h of cer t ain f ungi, y east , and bact eria.8 Bilber r y is also ef f ectiv e in cases of diar r hea and int estinal upset .9

Saf et y : Diabetics should check wit h t heir doct or bef or e t aking t his her b.

Complement ar y A gent s: Goldenseal, f enugr eek, bilber r y , gy mnema, sylv estis, blueber r y , vit amin C, bioflav onoids, pr oant hocy anidins, phy t onut rient s, vit amin E, vit amin A , B-complex , chr omium, bee pollen, and bee pr opolis.

BLACK COHOSH (Cimicifuga racemosa)

Definition: It s antispasmodic pr oper ties hav e made it a f av orit e bot anical r emedy f or menst r ual cr amps, muscle spasms and coughs. It is also believ ed t o stimulat e est r ogen sy nt hesis, making it a desir able supplement f or menopause.

A pplications: PMS, hor monal imbalances, st r ess, ner v ousness, muscle cr amping, menopause, lung congestion, inflammat or y conditions and hy per t en

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sion.

Scientific Updat es: Moder n r esear ch has suppor ted t he use of black cohosh f or hy per t ension and car diov ascular disor der s.1 0 Black cohosh can help t o t r anquilize an ir rit able or ex cit ed ner v ous sy st em w hile stimulating cer t ain CNS f unctions w hich pr o-mot e nor malcy . Recently , t he v alue of black cohosh as a ut erine t onic has been suppor t ed by clinical r esear ch.11 Cur r ent ex periment ation st r ongly suggest s t hat black cohosh has anti-inflammat or y pr op-er ties.1 2 Black cohosh significantly r elax es ner v es and smoot h muscle and is ef f ectiv e in t r eating ir rit at ed ner v es and gener al r estlessness. The Russians hav e r ecently appr ov ed black cohosh ex t r act f or use as a cent r al ner v ous sy st em t onic and a t r eat ment f or high blood pr essur e.13

Saf et y : Black cohosh is consider ed saf e alt hough pr egnant w omen should consult t heir phy sician bef or e using it . Av oid lar ge doses.

Complement ar y Agent s: Valerian r oot , hops, w ood bet ony , scullcap, chamomile, passionflow er , mullein, mar shmallow , squaw vine, melat onin, calcium/ magnesium and B-complex .

BLACK WALNUT (Juglans nigra)

Definition: Rich in or ganic t annins, t his her b has antif ungal and ast ringent pr oper ties w hich pr edispose it s use f or par asitic inf ections, skin f ungi and ot her skin er uptions.

A pplications: A t hlet e’ s f oot , boils, Candida albi cans ( y east inf ections) , canker sor es, cold sor es, eczema, f ungus, gum disease, her pes, int estinal par asit es, t apew or m and t uber culosis.

Scientific Updat es: Recent r esear ch st r ongly suggest s t hat black w alnut has antif ungal pr oper ties as w ell as an antiseptic action.1 4 Clinical st udies hav e f ound t hat cer t ain constit uent s in black w alnut hav e anticancer pr oper ties.1 5 This par ticular action may link t he connection of vir uses and par asit es t o malig-nancies.1 6 The high t annin cont ent of black w alnut is primarily r esponsible f or it abilit y t o ex pel w or ms and par asit es.17 “ Black w alnut has been show n t o be specific f or t r eat ment of Candida albicans.” 18

Saf et y : Use in appr opriat e amount s as dir ect ed. Pr egnant or nur sing mot her s should check wit h t heir phy sicians.

Complement ar y Agent s: Garlic, cascar a sagr ada, buckt hor n, pumpkin seeds, r ed clov er , culv er r oot , acidophilus, vit amin A , B-complex , pant ot henic acid, calcium/ magnesium, pot assium and marine lipids.

BLESSED THISTLE (Cnicus benedictus)

Definition: Tr aditionally use t oincr easelact ation, blessed t histle also t r eat s f ev er s, indigestion and diar r hea.

A pplications: A nor exia, lack of appetit e, cir culat or y disor der s, blood purification, cancer , constipa

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tion, digestiv e pr oblems, f ev er , gallbladder disease, gas, headaches, hear t pr oblems, hor monal imbalances, lact ation, liv er ailment s, lung diseases and painf ul menst r uation.

Scientific Updat es: Blessed t histle is an ex cellent suppor ting her b f or plant combinations. “ It helps activ at e a sluggish liv er and cor r ect s st omach and digestiv e pr oblems, flat ulence and t ension headaches. It f ur t her suppor t s t he body’ s cleansing and det oxif ying sy st ems by pr omoting per spir ation and r emoving ex cess fluids.” 1 9 Moder n st udies hav e f ound t hat blessed t histle cont ains antibact erial and antiy east pr oper ties.20 It has demonst r at ed it s abilit y t o st r engt hen t he spleen and liv er and helps r educe f ev er s by pr omoting per spir ation.2 1

Saf et y : Ingesting ex cessiv e amount s of blessed t histle may cause nausea. Cont act wit h t he skin should be av oided.

Complement ar y A gent s: Lemon gr ass, sage, slipper y elm, chamomile, cat nip, pepper mint , milk t histle, vit amin C, bioflav onoids, calcium/ magnesium and digestiv e enzy mes.

BUCHU (Barosma betulina)

Definition: Used f or chr onic kidney and bladder inflammations, buchu, a nat ur al ast ringent , helps t o alleviat e high acid urine and is also good f or healing t he pr ost at e gland.

A pplications: Bladder inf ections, diabet es, kidney disease, pr ost at e disor der s and w at er r et ention.

Scientific Updat es: It is t he v olatile oil cont ent of buchu w hich enables it t o stimulat e urination w hile acting as a urinar y antiseptic.2 2Buchu “ act s t o eliminat e mucus, acid urine andir rit ation, andis giv en t o combat many f or ms of inflammation and inf ection, including cy stitis, py elitis, ur et eritis and pr ost atitis.” 2 3 “ . . . Diasophenol, w hich has antiseptic pr op-er ties is consider ed by some t o be t he most impor t ant constit uent of buchu.” 24

Saf et y : Use in appr opriat e doses as dir ect ed.

Complement ar y agent s: Uv a ur si, par sley , cor n-silk, cr anber r y , juniper ber r y , alf alf a, mar shmallow , bee pollen, vit amin C, bioflav onoids, pr oant ho-cy anidins, vit amin A , zinc and miner al and elect r oly t e supplement s.

BUCKTHORN (Rhamnus frangula)

Definition: Buckt hor n is a pur gativ e her b t hat stimulat es bow el ev acuation and is a consider ed a t onic f or t he liv er and gallbladder .

A pplications: Bow el cleansing, cancer , constipation, f ev er , gallbladder disease, gallst ones andliv er ailment s.

Scientific Updat es: Buckt hor n has show n significant inhibition of leukemia in mice st udies.2 5 Buckt hor n cont ains ant hr aquinone gly cosides w hich w or ks like cascar a sagr ada t o pr omot e gentle colon perist alsis.2 6 Eur opean st udies hav e confir med t he adv ant age of buckt hor n’ s abilit y t o r elease it s activ e principles in t he small int estine r at her t han t he st omach.2 7

Saf et y : Take as dir ect ed in appr opriat e doses as an ex cess may causeint estinal gripping. Pr egnant or nur sing w omen should av oid t his her b due t oit slaxativ e ef f ect .

Complement ar y agent s: Cascar a sagr ada, r ed clov er , pumpkin seeds, culv er r oot , mar shmallow , slipper y elm, dandelion, black w alnut , quassia, ginger , acidophilus, vit amin A, vit amin E, B-complex , bioflav onoids and marine lipids.

BURDOCK (Arctium lappa)

Definition: The insulin cont ent of bur dock giv es it t he abilit y t o pr omot e t he healing of sor es. It also has t he abilit y t o clear t he blood of impurities and t oxins.

A pplications: A bscesses, acne, boils, car buncles, blood disor der s, cancer , canker sor es, chicken pox , colds, constipation, eczema, f ev er , gout , hemor r hoids, her pes, blood sugar disor der s, poison iv y , poison oak, psoriasis, t onsillitis, t umor s, gallbladder disease, liv er disease and w eak immune sy st em.

Scientific Updat es: St udies hav e suppor t ed t he abilit yof bur dock t o help r est or eliv er and gallbladder f unction.2 8 In addition, clinical t esting has also est ablished bot h antif ungal and antibiotic pr oper ties of bur dock. Bur dock can low er blood sugar , inhibit cer t ain t y pes of t umor s and gr eatly cont ribut e t o t he healing of specific skin ailment s like lepr osy and v ener eal disease sor es.2 9

Saf et y : Bur dock can int er f er e wit h ir on absor ption.

Complement ar y A gent s: Chapar r al, alf alf a, dandelion, echinacea, y ellow dock, Or egon gr ape, cas-car a sagr ada, buckt hor n, blue-gr een algae, kelp, licorice, milk t histle, aloe v er a, vit amin A , B-com-plex , essential f at t y acids, zinc, pot assium and lecit hin.

BUTCHER’S BROOM (Ruscus aculeatus)

Definition: A nat ur al v aso-const rict or , but cher ’ s br oom st r engt hens w eak blood v essels and discour ages t he f or mation of blood clot s. It also possesses significant anti-inflammat or y pr oper ties.

A pplications: A r t erioscler osis, capillar y w eakness, diabetic r etinopat hy , hemor r hoids, inflammation, jaundice, phlebitis, v aricose v eins, blood clot ( pr ev ention) , leg cr amps, gout and jaundice.

Scientific Updat es: Resear ch has confir med t he abilit y of but cher ’ s br oom t o const rict v essels and inhibit inflammation. Bot h of t hese pr oper ties make t he her b ideal f or f r agile capillaries of sw ollen v eins.3 0 Eur opean pr actitioner s r outinely use but cher ’ s br oom f or any disor der af f ecting t he v eins, especially hemor r hoids.

Saf et y : Gener ally consider ed saf e, an aller gy t o but cher ’ s br oom can pr oduce st omach upset .

Complement ar y Agent s: Ginkgo, ginger , bilber r y , vit amin C, bioflav onoids, gr ape seed or pine bar k ex t r act .

CASCARA SAGRADA (Rhamnus purshiana )

Definition: One of nat ur e’ s most gentle and ef f ectiv e lax ativ es, cascar a sagr ada stimulat es a sluggish colon w hile ex er ting a t onif ying ef f ect . It is one of t he most pr ef er r ed her bal r emedies f or chr onic constipation and is also good f or t he liv er and gallbladder .

A pplications: Congestion (gener al) , constipation, colon disor der s ( sluggish colon et c) , gallbladder disease, gallst ones, gas, hemor r hoids, jaundice, kidney st one pr ev ention, liv er disor der s, par asit es and w or ms.

Scientific Updat es: The aloe-emodin cont ent of cascar a has show n antileukemic pr oper ties.3 6 The ant hr aquinones hav e ex hibit ed pot ent antibact erial pr oper ties against int estinal bact eria.37 The r hein cont ent of cascar a is used in Af rica t o ex pel

38

w or ms. Cascar aincr eases muscular activit y in t he lar ge int estine.39 Cascar a can pr ev ent t he occur r ence of calcium based urinar y st ones.4 0“Cascar ais per haps t he saf est and most cer t ain lax ativ e av ail-able and can be used t o r est or e t one t o t he colon and t her eby ov er comelax ativ e dependency in t he elder ly . The her b is saf e and ef f ectiv e f or det oxification and cleansing pr ogr ams.” 4 1

Saf et y : A t r ecommended dosages, no t oxicit y . Cascar a should not be used by nur sing mot her s asit s lax ativ e ef f ect can t r ansf er t o t he inf ant . Pr egnant w omen should av oid using cascar a unless dir ect ed by t heir doct or t o do so. People wit h ulcer s or ir rit able bow el sy ndr ome should check wit h t heir doct or bef or e using cascar a sagr ada.

Complement ar y A gent s: Dandelion, black w alnut , quassia, r ed clov er , garlic, buckt hor n, pumpkin seeds, mar shmallow , slipper y elm, culv er r oot , acidophilus, vit amin A , B-complex , vit amin E and calcium/ magnesium.

CATNIP (Nepeta cataria)

Definition: By acting as a nat ur al antispasmodic, cat nip helps t o alleviat e gas pains, pr omot es t her apeutic per spir ation during f ev er s and calms t he cent r al ner v ous sy st em.

A pplications: Colic, int estinal gas, bloating, diar r hea, st omach cr amping, insomnia, colds, flu, f ev er s and pain.

Scientific Updat es: Today , cat nip is sometimes called “ nat ur e’ s Alka Selt zer ” due t o it s abilit y t o stimulat e digestion.42 It also has some antibiotic pr oper ties w hich may help t o cont r olst omach bact e-ria.43Itis used f or a wide v ariet y of ailment sincluding insomnia, and anemia and is r ich in or ganic ir on, w hich helps t o build t he blood.

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Saf et y : Cat nipis consider ed a saf e bot anical medicine if used appr opriat ely .

Complement ar y A gent s: Ginger , f ennel, pepper mint , papay a, capsicum, saw palmet t o ber r y , my r r h gum, calcium car bonat e, pepsin and acidophilus.

CAT’S CLAW (Uncaria tomentosa)

Definition: Cat ’ s claw is a Per uvian r ainf or est her b wit h cer t ain alkaloids capable of anti-inflam-mat or y actions, antit umor ac tivit y , antivir al actions and t he abilit y t o cleanse t heint estinal t r act . It is t hought t o signficantly boost t he action of t he immune sy st em and has been under st udy f or t he t r eat ment of bot h A IDS and cancer .

A pplications: Aller gies, ar t hritis, bow el disor der s, bur sitis, cancer , candida, chemot her apy , chr onic f atigue sy ndr ome, cir r hosis, Cr ohn’ s disease, edema, fibr omy algia, hemor r hoids, hor monal imbalances, inflammation, int estinal disor der s, immune sy st em dy sf unction, lupus, par asit es, PMS, r adiation t r eat ment s or ex posur e, t oxic poisoning, ulcer s and vir al inf ections (influenza, r espir at or y inf ections, et c.).

Scientific Updat es: Kr allendon is t he commer cialized name f or one of t he constit uent s of t his her b t hat has been used t o t r eat A IDS patient s eit her alone or in conjunction wit h A ZT t her apy . It has t he abilit y t o activ at e t he immune sy st em. It antivir alvir al pr oper ties hav e been confir med in clinical labor at or y st udies.

Saf et y : Eur opean st udies confir m v er y low t oxicit y ev en w hen t akenin v er y lar ge doses. Cat ’ s claw shouldn’ t be used, how ev er , by pr egnant or lact ating w omen or by any one w ho has had a t r ansplant . Taking t he her b may alt er bow el consist ency in some individuals.

Complement ar y A gent s: Pau d’ ar co, garlic, echinacea, goldenseal, vit amin C, gr ape seed ex t r act , bioflav onoids and antioxidant agent s.

CHAMOMILE (Matricaria chamomilla)

Definition: As a nat ur al r elax ant , chamomile w or ks t o soot he t he ner v es, pr omot e sleep and induce per spir ation during f ev er s. It is also consider ed a gast r oint estinal t onic.

A pplications: Insomnia, anxiet y , skin ir rit ations, ar t hritis, menst r ual cr amps and gast r oint estinal dist r ess.

Scientific Updat es: Recent st udies hav e confir med t hat chamomile w or ks as a ut erine t onic, r elax es t he ner v ous sy st em, andint er act s positiv ely wit h ot her ner vine her bs.4 9 It has antibact erial pr oper ties, can stimulat e t heliv er , andis cur r ently under st udy f or it s anticar cinogenic action.50

Saf et y : No t oxicit y has been f ound in chamomile. A v oid ex t r eme doses. Do not t ake chamomile f or long periods of time. Aller gic r eactions ar e a possibilit y , but if y ou ar e aller gic t o r agw eed, pr oceed wit h cau

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tion.

Complement ar y A gent s: Valerian r oot , skullcap, hops, w ood bet ony , black cohosh, mullein, mar shmallow , passionflow er , pepper mint , vit amin B-com-plex , vit amin C, vit amin A, calcium/ magnesium and melat onin.

COMFREY (Symphytum officinale)

Definition: A ny condition t hat inv olv e ex cess mucus can r espond t o t he action of comf r ey w hich pr omot es mucus dischar ge and tissue r egener ation.

A pplications: A nemia, ast hma, blood cleanser , coughs, lung mucus, ulcer s, t uber culosis, bur ns, emphy sema, f r act ur es, sor es and sw elling and pain.

Scientific Updat es: It is t he allant oin cont ent of comf r ey w hich giv es it t he abilit y t o stimulat e new cell gr ow t h and pr olif er ation making it ideal f or any t y pe of healing, especially bone f r act ur es.51Comf r ey is also r ecommended f or any t y pe of w ound healing and can cont ribut e t o r est oring nor mal and healt hy lung f unction.

Saf et y : Comf r ey should not be used f or pr olonged periods of time. Use f or ov er t hr ee mont hs may be det riment al t o t he liv er .

Complement ar y A gent s: Fenugr eek, garlic, capsicum, mullein, hor ehound, vit amin A, vit amin E, vit amin C, bioflav onoids, gr ape seed or pine bar k ex t r act and slipper y elm.

CORNSILK (Zea mays)

Definition: Cor nsilk r ef er s t o t he sof t , hair -like gr ow t h w hich accompanies an ear of cor n. This fine delicat e silk is usually collect ed w hen t he cor n is in milk and is used w hen still gr een. Cor nsilk compounds, w hich include maizenic acid, can act as a car diac t onic and diur etic. Used by t he ancient Incas as a t r eat ment f or ur ogenit al inf ections, cor nsilk w as mar ket ed by Par ke-Davis in Eur ope in 1 8 8 0 . Cor nsilk is consider ed par t of a f amily of her bs w hich help soot he and heal t he urinar y sy st em.

A pplications: Albuminuria, bladder inf ections, edema, hear t t r ouble, hepatitis, kidney disor der s, pr ost atitis, urinar y t r act inf ections and w at er r et ention.

k.53

Scientific Updat es: The maizenic acid cont ained in cor nsilk has a stimulating diur etic ef f ect . In addition, t his compound also benefit s t he liv er and int estines andis consider ed a “car diac solution” f or t he hear t .52 Clinical st udies in China and J apan hav e demonst r at ed t he r emar kable diur etic pr oper ties of cor nsil “ Cor nsilk dir ectly r educes painf ul sy mp-t oms and sw elling due t o sev er alinflammat or y conditions including cy stitis, py elitis, oliguria, hepatitis and all edemat ous conditions.” 5 4 In China it is also used f or hy per t ension and diabet es.5 5

Saf et y : Take in appr opriat e doses as dir ect ed. A ny subst ance t hat act s as a diur etic may cause a pot assium deficiency if used in ex cess. Use pot assium supplement ation. Cor nsilk is consider ed a mild, nont oxic her b.

Complement ar y Agent s: Buchu, par sley , uv a ur si, cr anber r y , juniper ber ries, mar shmallow , vit amin C, bioflav onoids, pr oant hocy anidins, B-complex , vit amin E, magnesium, pot assium, copper , and miner al and elect r oly t e supplement s.

COUCH GRASS (Agropyron repens)

Definition: It s nat ur al diur etic action makes couch gr assidealf or any t y pe of urinar y t r actinf ection. It can stimulat e urine dischar ge and help t o pass kidney st ones.

A pplications: Bladder inf ections, blood purifier , jaundice, kidney disease, kidney st ones and r heumatism.

Scientific Updat es: Ex t r act s of couch gr ass hav e ex hibit ed antibiotic ef f ect s on a v ariet y of bact eria

ds.5 6 and mol Couch gr ass has been know n t o eliminat e kidney st ones.57

Saf et y : Takein appr opriat e doses as r ecommended. A n ex cess could lead t o pot assium and ot her miner al deficiency .

Complement ar y A gent s: Uv a ur si, cor nsilk, par s-ley , juniper , cascar a sagr ada, r ed clov er , garlic, black w alnut , vit amin C, bioflav onoids, vit amin A , vit amin E, pot assium, magnesium, copper and miner al and elect r oly t e supplement s.

CRAMP BARK (Viburnum opulus)

Definition: Used primarily t o r eliev e any condition caused by a spasm, cr amp bar k t r eat s menst r ual cr amps, muscle spasms, and abdominal cr amps. It is also good f or hear t muscle and ex er t s a calming ef f ect in cases of hy st eria or ner v ousness.

A pplications: A st hma, colic, constipation, digestiv e disor der s, edema, menst r ual cr amps, muscle cr amps, hear t disor der s, hy per t ension, hy st eria, leg cr amps, ner v ousness and ut erine cr amps.

Scientific Updat es: Cr amp bar k has been r ef er r ed t o as a pot ent muscle r elax ant t hat has “a v er y specific action on t he ut er us and is one of t he best r emedies f or menst r ual pain.” 58 This her b has been r ecognized in t he National For mular y as a specific antispasmodic also usef ul f or at t acks of ast hma and hy st er ia.

Saf et y : Use in appr opriat e doses as dir ect ed.

Complement ar y Agent s: Squaw vine, dong quai, damiana, r ed r aspber r y , licorice, sar saparilla, black cohosh, pepper mint , v alerian r oot , vit amin B-complex , vit amin E, vit amin C, bioflav onoids, f olic acid, calcium/ magnesium, chr omium, selenium and pot assium.

CRANBERRY (Vaccinium macrocarpon)

Definition: Cr anber r y has ast ringent applications f or t he urinar y t r act andis a t r aditionalr emedy f or bladder inf ections and kidney-r elat ed disor der s. It is a nat ur al diur etic and urinar y antiseptic agent .

A pplications: Bladder inf ections, f ev er , and urinar y t r act inf ections.

Scientific Updat es: Recent r esear ch suggest s t hat cr anber r y juice may help fight urinar y inf ections w hich ar e caused by cer t ain bact eria.5 9

Saf et y : No know n t oxicit y .

Complement ar y A gent s: Bur dock, par sley , uv a ur si, juniper ber r y , goldenr od, mar shmallow , alf al-f a, cor n silk, vit amin C, bioflav onoids, pr oant ho-cy anidins, vit amin A, zinc and bee pollen.

CULVER ROOT (Veronicastrum virgincum)

Definition: Used f or gener ations by Nativ e A mericans, t his her b helps ex pel old debris f r om t he bow el, boost s liv er f unction, clear s congestion and is consider ed a nat ur al r elax ant .

A pplications: Blood purifier , constipation, diar r hea, colon congestion, liv er ailment s and st omach disor der s.

Scientific Updat es: Culv er r oot w or ks chiefly on t heint estines t hat ar e chr onically constipat ed due t o poor biliar y flow . “ It has a mild action wit hout causing t he depr ession of phy sical st r engt h common wit h many ot her pur gativ e medicines.” 6 0 “ Lept andrin ex cit es t he liv er gently and pr omot es t he secr etion

s.” 6 1

of bile wit hout ir rit ating t he bow el

Saf et y : Pr egnant or nur sing mot her s should not t ake t his her b wit hout t heir doct or ’ s consent . Taking f ennel or ginger wit h t his her b helps t o pr ev ent t he f or mation of int estinal gas.

Complement ar y A gent s: Buckt hor n, cascar a sagr ada, r ed r aspber r y , ginger , f ennel, black w al-nut , quassia, garlic, couch gr ass, acidophilus, vit amin C, bioflav onoids, vit amin A , B-complex , marine lipids, and blue-gr een algae.

DAMIANA (Turnera aphrodisiaca)

Definition: Primarily used f or t r eating f emale dis-or der s, damiana is consider ed a sex ual r est or ativ e, a r emedy f or menopause and a r epr oductiv e sy st em t onic. It is also consider ed a cent r al ner v ous sy st em stimulant .

A pplications: A phr odisiac, br onchitis, depr ession, emphy sema, f atigue, f emale pr oblems, hor monal imbalances, inf er tilit y , impot ence, menopause, mood swings, Par kinson disease, PMS, pr ost at e dis-or der s and sex ual dy sf unction.

Scientific Updat es: Clinical st udies hav e f ound t hat damiana benefit s sex ual abilit y and ner v ous t ension.6 2 Damiana has also been used t o t r eat depr ession as a “ stimulating ner vine.” 6 3 It has been appliedin cases of chr onic f atigue and ment alex haus-tion.6 4 Damiana cont ains bet a-sit ost er ol, a compound “ . . . t hat could hav e some stimulant ef f ect on t he sex ualappar at us or could help build sex ualhealt h and r epr oductivit y .” 65 “ It is ex cellent w hen used in f or

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mulas wit h her bs such as ginseng, suma, sar saparilla and saw palmet t o.” 6 6 Damiana is usef ul f or bot h f emale and male inf er tilit y .6 7

Saf et y : Use in appr opriat e doses as dir ect ed.

Complement ar y A gent s: Saw palmet t o, dong quai, r ed r aspber r y , licorice, kelp, sar saparilla, black cohosh, cr amp bar k, queen of t he meadow , ginseng, squaw vine, got u kola, vit amin E, bee pollen, bee pr opolis, B-complex , calcium/ magnesium, pot assium and mar ine lipids.

DANDELION (Taraxacum officinale)

Definition: Rich in pot assium, dandelion w or ks t o det oxif y t he blood, incr ease t he flow of bile f r om t he liv er , builds r ed blood cells andis consider ed a highly nut ritiv e f ood.

A pplications: A cne, anemia, ar t hritis, ast hma, blood disor der s, eczema, gallbladder dis ease, hepatitis, hy pogly cemia, jaundice, kidney inf ections, liv er disor der s, psoriasis, PMS, skin er uptions, and w eight loss.

Scientific Updat es: Sev er al clinical st udies hav e suppor t ed t he abilit y of dandelion t o t r eat chr onic liv er congestion.6 8Dandelion has animpr essiv e bile-stimulating action w hich helps pr omot e liv er and gallbladder f unction.6 9 The abilit y of dandelion t o clear t he gallbladder and t r eat jaundice has been impr essiv e.7 0 Moder n r esear ch has pr ov en t he v alidit y of dandelion. It can stimulat e t he elimination of uric acid f r om t he body and t r eat anemic conditions of t he blood.7 1

Saf et y : Use as dir ect ed in appr opriat e doses.

Complement ar y A gent s: Milk t histle, bur dock, y ellow dock, cascar a sagr ada, f enugr eek, garlic, r ed sage, r ed clov er , black cohosh, vit amin C, bioflav onoids, pr oant hocy anidins, vit amin A , B-complex , vit amin E, phy t onut rient s and blue-gr een algae.

DEVIL’S CLAW (Harpagophytum procumbens)

Definition: Used f or t r eating r heumatism, ar t hritis and goutin Sout h A f rica, t he gly coside cont ent of t his her b makes it a nat ur al anti-inflammat or y agent . It is also consider ed an antiaging bot anicaland a v ascular t onic. It is an ideal her b f or most geriat ric applications.

A pplications: A r t erioscler osis, ar t hritis, blood purifier , cholest er ol inflammation, edema, indigestion, liv er ailment s, neur algia, r heumatism and st omach ailment s.

Scientific Updat es: Recent st udies hav e confir med t he anti-inflammat or y v alue of t his her b f or chr onic r heumatism, ar t hritis, neur algia and gout , r ating it equal t o phenylbut azone, a commonly pr escribed dr ug f or ar t hritis.7 2 It also helps t o r egulat e cholest er ol lev els.73

Saf et y : Ex t ensiv e dat a suppor t s t he saf et y of t his her b, but it should nev er be used during pr egnancy

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becaues it may stimulat e ut erine cont r action.

Complement ar y A gent s: Celer y , wild y am, black cohosh, Or egon gr ape r oot , ginger , glucosamine, vit amin C, bioflav onoids, gr ape seed or pine bar k ex t r act .

DONG QUAI (Angelica sinensis)

Definition: Consider ed one of t he best her balut er ine t onics, dong quai is v er y highly r egar ded by A sian medical pr actitioner s. Used t o cor r ect painf ul menst r uation, hor monal imbalance, post par t um conditions and menopausal sy mpt oms, t his her b w or ks w ell wit h vit amin E t o st r engt hen t he r epr oductiv e sy st em.

A pplications: A t her oscler osis, anemia, bleeding, f atigue, cir culat or y insuf ficiencies, high blood pr es-sur e, hor monal imbalance, menst r ual disor der s (ir r egular periods, painf ul periods, PMS) , menopause, muscle spasms and poor vit alit y .

Scientific Updat es: The chemical constit uent s of dong quai hav e an immediat e stimulat or y ef f ect on t he ut er us by st r engt hening and nor malizing ut erine cont r actions.7 4 Bot h animal and human st udies hav e f ound t hat dong quai impr ov es peripher al cir cula-tion.7 5 Resear ch indicat es t hat it is t he f er ulic acid and lulgustilide cont ent of t he her b w hich pr ev ent s spasms and r elax es blood v essels.7 6 It also has pr ov en est r ogenic activities.7 7

Saf et y : No r epor t ed t oxicit y . A v oid in cases of sev er e gast r oint estinal disease and check wit h y our phy sicianif pr egnant or nur sing. This her b should not be used by any one wit h hemor r hagic diseases or during t he fir st t hr ee mont hs of pr egnancy . It should also be av oided during sev er e cases of t he flu or in cases of spont aneous abor tion.

Complement ar y A gent s: Kelp, black cohosh, cr amp bar k, squaw vine, queen of t he meadow , sar saparilla, licorice, damiana, r ed r aspber r y , saw palmet t o, wild y am, vit amin E, vit amin C, bioflav onoids, B-complex , calcium/ magnesium, pot assium, marine lipids and primr ose oil.

ECHINACEA (Echinacea purpurea)

Definition: Because it has nat ur al antibiotic actions, echinacea is consider ed an ex cellent her b f or inf ections of all kinds. In addition, it w or ks t o boost ly mphatic cleansing of t he blood, enhances t he immune sy st em and has cor tisone-like pr oper ties w hich cont ribut e t o it s anti-inflammat or y action. It is r ecommended f or st ubbor n vir alinf ections, y east inf ections and f or ar t hritic conditions.

A pplications: Acne, ar t hritis, blood cleansing, boils, bur ns, br onchitis, canker sor es, chr onic f atigue, colds, congestion, cont agious diseases, ear inf ections, f ev er s, her pes, glandular disor der s, inf ections (vir al and bact erial) , influenza, immune sy st em disor der s, pr ost at e disease, psoriasis, t onsillitis and w ounds.

Scientific Updat es: Labor at or y t est s hav e f ound t hat compounds cont ained in echinacea hav e t he abilit y t o r e-ar r ange and r ecognize enzy me pat t er ns in t he body .7 8 The abilit y of t his her b t o boost immune f unction deals wit h t hy mus gland stimulation.79It can act ually stimulat e t he pr oduction and action of int er f er on.8 0Echinacea may help t he body neut r alize car cinogenic subst ances.81 The chemical cont ent of echinacea pr omot edimpr ov ed r esist ance t o all septic or inf ectious conditions.82

Saf et y : High doses of echinacea may occasionally cause nausea and dizziness. This her b has not ex hib-it ed any obser v ed t oxicit y ev en in high doses. A ny one suf f ering f r om any t y pe of kidney disor der should not t ake echinacea f or longer t han one w eek int er v als due t o possible ex cr et e miner al imbalance. Heav y or pr olonged use of t his her b is not r ecommended.

Complement ar y A gent s: Alf alf a, capsicum, ginger , ginseng, cat’ s claw , goldenseal, ast r agalus, garlic, vit amin C, bioflav onoids, vit amin A, blue-gr een algae, B-complex vit amins, calcium/ magnesium and zinc.

EYEBRIGHT (Euphrasia officinalis)

Definition: For gener ations, t his her b has been a f av orit e choice f or t he t r eat ment of v arious ey e diseases. It is par ticularly ef f ectiv e f or any inflammation of t he mucous membr ane of t he ey e, in addition t o light sensitivit y , minor ir rit ations, w eeping, it ching, et c.

A pplications: Aller gic r eactions ( ey e-r elat ed) , cat ar act s, conjunctivitis, diabetic r etinopat hy , ey e inflammations, ey e inf ections, ey e st r ain, glaucoma and vision pr oblems.

Scientific Updat es: This her b has nat ur al ast ringent and anti-inflammat or y pr oper ties cont ained in it s compounds w hich hav e not undger gone scientific st udy as of y et .

Saf et y : While it s specific biochemical actions hav e not been delineat ed, ey ebright has been successf ully used f or gener ationin hundr eds of cases of ey e ir rit ations and ot her ey e ailment s. It s abilit y t o cleanse t he blood supply t o t he ey e is t hought t o be r esponsible f or it s t her apeutic ef f ect .8 3

Complement ar y A gent s: Bilber r y , r ed r aspber r y , goldenseal, gr ape seed or pine bar k ex t r act , vit amin A , bet a car ot ene, vit amin C, bioflav onoids and antioxidant ar r ay .

FENNEL (Foeniculum vulgare)

Definition: Used as an ef f ectiv e car minativ e f or digestiv e pr oblems, f ennel r eliev es int estinal gas and colic, boost s t he ex pulsion of mucus, stimulat es lact ation and has been used f or w eight loss. It s licorice-like t ast e makes it a good flav oring agent w hich also helps t o enhance t he digestibilit y of ot her her bal medicines.

A pplications: A ppetit e suppr essant , colic, gas, indigestion, int estinal disor der s, lact ation boost er , mor ning sickness, nausea, sedativ e (juv enile) , uric acid ( gout ) and w eight loss

Scientific Updat es: Recent st udies hav e looked at t he est r ogenic action of f ennel.8 4 The flav onoid con-t ent of f ennel is t hought t o be r esponsible f or it s abilit y t o st op st omach spasms t y pically seen in colic.8 5

Saf et y : Gener ally r ecognized as saf e.

Complement ar y A gent s: Cat nip, chamomile, chickw eed, ginger , papay a, pepper mint , licorice, dandelion, f enugr eek, t hy me, digestiv e enzy mes, calcium/ magnesium, acidophilus and bioflav onoids.

FENUGREEK (Trigonella foenum-graecum)

Definition: Est eemed by t he Gr eeks and Romans, f enugr eek w as used as a flav oring agent and aphr odisiac. Today it is commonly used t o br eak up and ex pel mucus, soot he t he gast r oint estinal t r act and stimulat e milk pr oduction.

A pplications: Aller gies, br onchitis, cholest er ol lev els, coughs, diabet es, digestiv e ailment s, emphy sema, int estinal gas, headache, lung inf ections, mucus congestion and skin er uptions.

Scientific Updat es: Fenugr eek is cur r ently being used t o t r eat diabet es in Middle East count ries.8 6 Becauseit cont ains up t o 3 0 per cent mucilage, f enugr eek w or ks as an ef f ectiv e anti-inflammat or y agent and can heal abscesses and ot her skin er uptions. Clinical t est s hav e show n t hat f enugr eek significantly r educed blood glucose and cholest er ol levelsin t est animals.8 7Fenugr eek seeds, w hich cont ain diosgenin and tigogenin, may also help t one ut erine muscle and stimulat e lact ation in nur sing mot her s.8 8 Fr ench scientist s hav e f ound t hat f enugr eek stimulat es pancr eatic secr etion w hich enhances diges-tion.8 9

Saf et y : Fenugr eek should be av oided in pr egnancy as it is a ut erine stimulant . Diabetics should check wit h t heir doct or ’ s bef or e using f enugr eek f or blood sugar cont r ol.

Complement ar y A gent s: Dandelion, my r r h, r ed clov er , lobelia, cor nsilk, garlic, y ellow dock, goldenseal, vit amin C, bioflav onoids, pr oant hocy anidins, phy t onut rient s, blue-gr een algae, vit amin A, B-complex and chr omium.

FEVERFEW (Chrysanthemum parthenium)

Definition: Used t o t r eat many of t he same disor der s aspirin is used f or , t his her b is most widely know n f or it s t her apeutic application f or migr aine headaches, f ev erand f or ar t hritis. Folklit er at ur eis f ull of pr aise f or it abilit y t o calm inflammation and t r eat pain.

A pplications: A st hma, inflammat or y conditions, ar t hritis, menst r ual pain, migr aine headaches and f ev er .

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Scientific Updat es: This her b cont ains a gr oup of chemicals called sesquit er pene lact ones w hich ar e bit t er compounds w hich inhibit pr ost aglandin pr oduction in t he body and decr ease hist amine r elease; t w o f unc tions w hic h cause t he inflammat or y r esponse.

Saf et y : Because it act s similarly t o salicylat es f oundin aspirin,itis notr ecommended f or pr egnant or lact ating w omen or f or childr en. In addition, anyone t aking blood t hinner s should not use t his her b.

Complement ar y A gent s: Whit e willow , vit amin C, pr oant hocy anidins, bioflav onoids, marine lipids and gar lic.

GARLIC (Allium sativum)

Definition: Garlic cont ains mor e t han 2 0 0 chemical compounds. It s sulphur -cont aining subst ances, such as allicin and ajoene, ar e w hat giv e garlic it s antibiotic pr oper ties as w ell as it s pungent smell. Garlic has been used f or cent uries f or ev er y t hing f r om pr ot ection f r om inf ection t o incr eased sex ual pr ow ess.

A pplications: Ar t erioscler osis, ar t hritis, ast hma, blood poisoning, blood pr essur e ( high or low ) , br onchitis, cancer , candida, cir culat or y insuf ficiency , colds, colitis, coughs, digestiv e disor der s, ear inf ections, f ev er , flu, f ungus, gas, hear t disease, inf ections ( vir al and bact erial) , liv er ailment s, lung disor der s, par asit es, pinw or m, pr ost at e gland dis-or der s, r espir at or y congestion and y east inf ections.

Scientific Updat es: Garlic has been t he subject of int ense scientific st udy ov er t he last t hr ee decades. Recent r esear ch has pr ov en t he v alue of garlic in t r eating and pr ev enting car diov ascular disease. Cont r olled st udies discov er ed t hatit canlow er cho-lest er ol and t rigly ceride lev els, r educe t he t endency of t he blood t o clot and decr ease blood pr essur e.92 Garlic has been scientifically pr ov en t o inhibit bact erial gr ow t h.93 One milligr am of allicin, garlic’ s primar y constit uent , is estimat ed t o equal 1 5 st an-dar d unit s of penicillin.9 4 Dr . Erik Block discov er ed t hat garlic also pr ot ect s t he liv er f r om dr ug, r adiation and f r ee r adical damage.95 Garlic can also stimulat e immunit y and is consider ed an anticancer agent .9 6

Saf et y : Garlic is consider ed saf e, how ev er , an ex cess dose can cause st omach upset . When using garlic dir ectly on t he skin, coat t he ar ea wit h oliv e oil fir st t o av oid skin ir rit ation. Do not use garlic in lar ge amount s if y ou hav e anemia or ulcer s.

Complement ar y Agent s: Par sley , capsicum, alf al-f a, blue-gr een algae, kelp, black w alnut , buckt hor n, couch gr ass, echinacea, goldenseal, r ed clov er , vitamin C, bioflav onoids, pr oant hocy anidins and phyt onut rient s .

GINGER (Zingiber officinale)

Definition: Nativ e t o coast al r egions of India, t his

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her b has a long hist or y of use t hr oughout t he w orld f or it s abilit y t o t r eat gast r oint estinal upset s. Folk medicineis f ullof r ecor ds confir ming t he use of ar omatic ginger f or it s stimulating and car minativ e pr oper ties. It makes a w onder f ul t ea in times of colds and flu and can quiet nausea and indigestion bet t er t han any ot her moder n medicinal agent .

A pplications: Nausea, mor ning sickness, motion sickness, indigestion, diar r hea, colon disor der s, gas, loss of appetit e, colds and flu, pain and ear aches.

Scientific Updat es: A n ar ticle f ound in t he Mar ch 2 , 1 9 8 2 edition of Lancet show ed t hat ginger can be as ef f ectiv e or bet t er t han Dr amamine, an ov er -t he-count er dr ug f or t r eating motion sickness.

Saf et y : Consider ed saf e and nont oxic if used as dir ect ed.

Complement ar y A gent s: Pepper mint , f ennel, papay a, spear mint , chamomile, cascar a sagr ada, senna, aloe v er a, pr ot eoly tic enzy mes, vit amin C and bioflav onoids.

GINKGO (Ginkgo biloba)

Definition: The most ancient of all t r ees, ginkgois nativ e t o ar eas of t he Far East and is a f av orit e of Chinese pr actitioner s f or t he t r eat ment of r espir at or y disor der s. Today , ginkgois t he subject of widespr ead scientific inquir y f or it s abilit y t o incr ease cir culat or y ox y genation t o br ain cells as w ell as ot her body ar eas.

A pplications: A ntiaging, Alzheimer ’ s disease, ast hma, depr ession, at t ention deficit disor der , blood clot s, cir culat or y insuf ficiency , dementia, kidney disease, memor y loss, r espir at or y disease, senilit y , st r ess, st r oke, tinnit us and v ascular disease.

Scientific Updat es: Numer ous st udies hav e f ound t hat ginkgo can pr ot ect t he neur onal membr anes in t he br ain and help pr ev ent t he decr ease in cer ebr al r eception t hat occur s wit h aging.1 0 1 During an open t rial inv olving 1 1 2 geriat ric patient s w ho suf f er ed f r om inadequat e cer ebr al blood flow , 1 2 0 mg of ginkgo ex t r act caused a significant r egr ession of pr e-existing sy mpt oms.1 0 2

Saf et y : Ginkgo is consider ed nont oxic wit h f ew side ef f ect s. It can be saf ely used wit h ot her supplement s. In r ar e cases, some gast ric upset or incidence of headache or skin r ash has occur r ed pr obably indicating an aller gic r eaction.

Complement ar y A gent s: Ginseng, got u kola, sage, bee pollen, capsicum, suma, St . J ohn’ s w or t , garlic, vit amin B-complex , f olic acid, magnesium, choline, antioxidant ar r ay and DHEA .

GINSENG SIBERIAN (Eleutherococcus senticosus)

Definition: Used f or gener ations by t he Chinese, ginseng w as t aken t o incr ease lif e span as w ell as wisdom. Consider ed a t onic her b, ginseng has capt ur ed t he int er est of t he scientific communit y and has been f ound t o low er cholest er ol, boost car diov ascular f unction, pr ev ent blood clot s, incr ease st amina and pr ot ect cells f r om r adiation. Continuing r esear ch on ginseng is cur r ently under w ay .

A pplications: A ging, dr ug wit hdr aw al, depr es-sion, diabet es, colds, hy per t ension, r adiation pr ot ection, impot ence, lung disor der s, pr ost at e gland disease, compr omisedimmunit y and sex ual dy sf unction.

Scientific Updat es: A st udy published in The A merican J our nal of Chinese Medicine r epor t ed t hat ginseng can moder at e t he ef f ect s of a high-choles-t er ol diet in bot h r at es and humans.1 0 3 Clinical t esting has f ound t hat ginseng can pr ev ent cellular damage f r om r adiation ex posur e.1 0 4 Ginseng can incr ease sper m count , low er blood sugar and help t o t r eat alcoholism.1 0 5

Saf et y : Gener ally r ecognized as saf e, ginseng should be pur chased f r om r eliable sour ces t o ensur e purit y and pot ency . A st udy published in a 1 9 7 9 issue of t he J our nal of t he A merican Medical A ssociation er r oneously r epor t ed t hat ginseng causes high blood pr essur e and ir rit abilit y . The st udy w as subsequently discr edit ed. If used in r easonable amount , ginseng is consider ed nont oxic.

Complement ar y A gent s: Got u kola, ginkgo, St . J ohn’ s w or t , bee pollen, saw palmet t o, wild y am, DHEA , vit amin-B complex and antioxidant ar r ay .

GLUCOMANNAN (Amorphophallus konjak)

Definition: Glucomannanis a unique her b t hat pr ovides diet ar y fiber wit h no calories. It pr omot es bow el elimination, absor bs int estinal t oxins and can help nor malize blood sugar . When t aken bef or e meals, t his her b can help t o pr oduce a f eeling of f ullness, supr essing t he appetit e. A s a diet ar y aid, it can ex pand t o about 5 0 times it s original v olume w hen combined wit h w at er .

A pplications: At her scler osis, high cholest er ol, constipation, sluggish colon, hy per t ension, diabet es, blood sugar disor der s and obesit y .

Scientific Updat es: Glucomannan is cur r ently being used in w eight r eduction f or mulas t o suppr ess car bohy dr at e cr aving. When combined wit h lecit hin, it is t hought t o help pr ev ent car diov ascular dis

1 0 6

ease.

Saf et y : Consider ed nont oxic, but any one suf f ering f r om any blood sugar -r elat ed disease should check wit h t heir phy sician bef or e using glucommanan.

Complement ar y A gent s: Lecit hin, chr omium, gar cinia cambogia, garlic, haw t hor n, essential f at t y acids, car natine and fiber sour ces ( psyllium, guar gum, et c.) .

GOLDENSEAL (Hydrastis canadensis)

Definition: Used by Nativ e A mericans f or gener ations, goldensealr oot is a f av orit e among her balist s f or it s anti-inflammat or y ef f ect and antibiotic-like actions. The bit t er nat ur e of t his her b has also made it an ef f ectiv e r emedy f or digestiv e disor der s and as a bit t er t onic f or gast ric ulcer s. St r ained inf usions of goldenseal hav e t r aditionally been used as a soot hing ey e w ash.

A pplications: Diar r hea, eczema, ey e inflammations, flat ulence, gallbladder disease, gast ritis, giar dia, hemor r hoids, impetigo, indigestion, inf ections ( vir al and bact erial), liv er disease, ex cessiv e men-st r ual flow , mout h sor es, r hinitis, ringw or m, ulcer s and v aginitis.

Scientific Updat es: Labor at or y t est s hav e pr ov en goldenseal’ s abilit y t o pr ot ect against gr am-positiv e and gr am-negativ e bact eria including t uber culosis bact eria.1 07 It helps t o r educe v aginal and ut erine inflammation.10 8 Test s hav e f ound t hat ber berinecont aining her bs can be mor e ef f ectiv e in t r eating gast r oint estinal inf ections t han st andar d antibi-otics.10 9

Saf et y : Pr olonged or ex cessiv e use may kill bact erial flor a and r aise w hit e blood cell count . Taking unusually high amount s of goldenseal can low er hear t beat and adv er sely af f ect t he cent r al ner v ous sy st em. Pr egnant w omen should not use t his her b because it s ber berine cont ent can stimulat e ut erine cont r actions. Continual use can low er vit amin B absor ption. Goldenseal is not r ecommended f or anyone wit h low blood sugar or hy per t ension.

Complement ar y A gent s: Bar ber r y , Or egon gr ape, echinacea, garlic, capsicum, my r r h, ginger , ey e-bright , juniper , dandelion, chamomile, black cohosh, comf r ey , cascar a, gentian, dong quai, vit amin C, bioflav onoids, vit amin A, digestiv e enzy mes and gr ape seed or pine bar k pr oant hocy anidins.

GOTU KOLA (Centella asiatica)

Definition: Gr ow n in J av a and Ceylon, got u kola is one of t he most popular Ay ur v edic her bs utilized as a ner v e t onic, a r emedy f or epilepsy and as a br ain nor malizer in conditions such as memor yloss and schizophr enia. Recently , scientist s hav e discov er ed it s abilit y t o t r eat inflammation and f ev er .

A pplications: A ge-r elat ed disor der s, ar t erioscler osis, cir culat or y pr oblems, epilepsy , high blood pr essur e, inf ections, depr ession, f atigue, hy pogly cemia, lear ning disor der s, memor y loss, menopause, ner v ous conditions, PMS, psoriasis, schizophr enia, senilit y , ulcer ations and w ounds.

Scientific Updat es: St udies hav e indicat ed t he got u kola w or ks as a t onic f or f atigue wit hout t he side ef f ect s of caf f eine.1 1 0 It also stimulat es and builds t he ner v ous sy st em count er acting t he ef f ect s of st r ess. Eur opeans and A sians use t his her b f or psoriasis, cer vicitis and v aginitis.1 1 1 In India, got u kola has enjoy ed widespr ead use as a br ain f ood wit h it s t her apeutic f ocus onimpr oving memor y and pr omoting longevit y .11 2

Saf et y : No know n t oxicit y . Take in appr opriat e doses.

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Complement ar y A gent s: Chickw eed, cascar a, bilber r y , dong quai, sar saparilla, ginseng, ginkgo, capsicum, licorice, vit amin C, bioflav onoids, vit amin E, vit amin D, zinc, bee pollen and bee pr opolis.

GUARANA (Paullinia cupana)

Definition: Also know n as Br azilian cocoa, guar ana is a caf f eine-cont aining her b w hich is used as an ener gy drink and nat ur al stimulant . Guar ana cont ains chemical compounds called x ant hines w hich include caf f eine, t heobr omine and t heophylline.

A pplications: A ppetit e suppr essant , aphr odisiac, diar r hea, f atigue, gast r oint estinal disor der s, headaches, migr aines, neur algia and PMS.

Scientific Updat es: Guar ana is used f or it s stimulating pr oper ties and f or it s diur etic action. Itis also consider ed antidiar r heic, and antif atigue. It s pot entialf or t r eating migr aine headachesis under cur r ent inv estigation.

Saf et y : Guar ana is a caf f eine-cont aining her b and should not be ov er used. Pr egnant w omen or nur sing mot her s should not use guar ana. Ov er use can cause a st r ain on t he urinar y t r act , hear t palpit ations, or insomnia. Combining guar ana wit h her bs such as ephedr a can hav e har mf ul side ef f ect s.

Complement ar y A gent s: Yer ba mat e, ginseng, got u kola, kola nut and chickw eed.

GYMNEMA SILVESTIS (Gymnema sylvestre )

Definition: A s a nativ e t r ee of A f rica and India, gy mnema leav es hav e t he r emar kable abilit y t o block out t he cer t ain t ast e sensations, especially sw eet ness. It is an ex t r emely popular her b in J apan and is included in diabetic, hy pogly cemic and w eight loss f or mulas.

A pplications: Diabet es, f atigue, hy pogly cemia, obesit y and sugar cr avings.

Scientific Updat es: Moder n r esear ch has f ound t he gy mnemic acid, t he activ e ingr edient of t his her b blocks sugar absor ption int o t he body .1 13 A clinical st udy published in 1 9 8 6 suggest s t hat ex t r act of gy mnema can significantly enhanceliv er and pancr eatic f unction.11 4

Saf et y : Diabetics should check wit h t heir phy sician bef or e using t his her b.

Complement ar y A gent s: Fenugr eek, goldenseal, milk t histle, ginger , bilber r y , blueber r y , dandelion, vit amin C, vit amin A, B-complex , bioflav onoids, pr oant hocy anidins, chr omium, bee pollen and bee pr opolis.

HAWTHORN BERRY (Crategus oxyacantha)

Definition: Know n as a bot anical hear t t onic, haw t hor n ber ries w er e popular wit h t he ancient Gr eeks and t r aditionally used t o t r eat high and low blood pr essur e, ir r egular hear t beat , hear t pain and at her oscler osis. Nativ e A mericans look t o t he ber r y

74

f or it s t her apeutic ef f ect on r heumatism and digestiv e dif ficulties.

A pplications: A ngina, ir r egular hear t beat , blood pr ess ur e disor der s , congestiv e hear t f ailur e, hy per t ension, cor onar y ar t er y disease, high cholest er ol, ner v ous disor der s, insomnia, Rey naud’ s sy n-dr ome and sor e t hr oat .

Scientific Updat es: The car diot onic pr oper ties of haw t hor n ar e w ell document ed. The flav onoid con-t ent of haw t hor n ber r y has been clinically pr ov en t o dilat e peripher al and cor onar y blood v essels, alleviating hy per t ension and angina.11 5 Ex periment al st udies hav e f ound t hat haw t hor n w or ks in t hr ee impor t ant w ay s: it eases blood flow , low er s blood pr es-sur e and st r engt hens hear t muscle.1 16 One of t he most desir able benefit s of haw t hor n is t hat it s car diopr ot ectiv e r ole may act ually escalat e w hen used f or a pr olonged period of time.1 1 7 In addition, haw t hor n has t he abilit y t olow er ser um cholest er ol lev els and pr ev ent cholest er ol deposit s f r om accumulating in ar t eries.1 1 8 It is an ex t r emely v aluable t her apeutic agent f or t he early st ages of congestiv e hear t f ailur e and ar r hy t hmias.1 1 9

Saf et y : No know n t oxicit y has been f ound in haw t hor n. It may pot entiat e t he action of digit alis and should only be mix ed wit h phar maceutical dr ugs w hen appr ov ed by a phy sician. The ef f ect s of haw t hor n can be cumulativ e.

Complement ar y A gent s: Capsicum, garlic, passionflow er , v alerian, pepper mint , ginkgo, vit amin C, vit amin A, vit amin E, vit amin B-complex , calcium/ magnesium, pot assium, selenium, coenzy me Q1 0 , marine lipids and phy t onut rient s.

HORSETAIL (Equisetum arvense)

Definition: Used f or cent uries t o t r eatint er naland ex t er nal injuries, hor set ail helps t o f acilit at e t he use of calcium in t he body and has a high silica con-t ent . It is par ticularly good f or boosting cir culation, pr omoting t he healing of br oken bones and f or kidney and urinar y t r act diseases. It is consider ed a nat ur al diur etic and ast ringent .

A pplications: A r t hritis, bladder ailment s, bed-w et ting, conjunctivitis, boneinjuries, glandular dis-or der s, hair loss, kidney st ones, ner v ous t ension, t umor s and ur inar y pr oblems.

Scientific Updat es: Resear ch has f ound t hat hor set ail cont ains antibiotic and hemoly tic ( blood-clot ting) pr oper ties.1 20 It s rich ar r ay of miner als makes it ideal f or t he healing of injur ed tissue and bone. It is especially ef f ectiv e in poultice f or m.

Saf et y : No know n t oxicit y .

Complement ar y A gent s: Ginseng, mar shmallow , plant ain, alf alf a, y ucca, dandelion, par sley , saw palmet t o, glucosamine, shar k car tilage, vit amin C, HCL, phosphor us and calcium/ magnesium.

HO-SHOU-WU (Polygonum multiflorum)

Definition: Tr aditionally used by t he Chinese t o pr omot elongevit y , t his her bis richin flav onoids and is primarily used t o r est or e vigor , st r engt hen t he car dio-v ascular sy st em, enhance t he endocrine sy st em and t one t he liv er and kidney s. It is good in applications f or chr onic f atigue or degener ativ e conditions.

A pplications: A ging, car diov ascular conditions, chr onic f atigue, cir culat or y insuf ficiency , debilit at-ed conditions, glandular disor der s, impot ency and inf er tilit y .

Scientific Updat es: Resear ch on t his her bislimited but it s long hist or y of use by t he Chinese in r est or ativ e her bal f or mulas at t est s t o it s t onic action.

Saf et y : Pr esumed t o be saf e.

Complement ar y A gent s: Haw t hor n, garlic, coenzy me Q1 0 , marinelipids, essential f at t y acids, capsicum and vit amin E.

HOPS ( Humulus lupulus)

Definition: Hops is best know n f or it s use in t he br ewing of beer . It is an ex t r emely usef ul ner vine her b w hich has been t r aditionally used t o calm t he cent r al ner v ous sy st em and saf ely induce sleep. During t he r eign of King Geor ge, it w as used t o fill pillow s t o help pr omot e r elax ation during illness. Nativ e Americans utilized hops f or and ov er acidic st omach and f or indigestion.

A pplications: Insomnia, headaches, hy per activit y , anxiet y , f ev er , ner v ousness, pain, st r ess, st omach spasms, inflammation and colon disor der s.

Scientific Updat es: Recent in-dept h clinical st udies r ev eal t hat hops w or ks t o r elax smoot h muscle and nat ur ally sedat es t he ner v ous sy st em. Lupulone and humulone ar e t he activ e ingr edient s of hops.1 21 The flav onoid cont ent giv es hops it s anti-inflamma-t or y action.

Saf et y : Hops has no know n t oxicit y . It is not r ecommended f or any one w ho is suf f ering f r om clinical depr ession. Lar ge quantities can hav e an aphr odisiac ef f ect .

Complement ar y A gent s: Valerian r oot , skullcap, chamomile, mullein, mar shmallow , w ood bet ony , passionflow er , vit amin E, B-complex , f olic acid, niacin, vit amin C, inosit ol, calcium/ magnesium and melat onin.

JUNIPER (Juniperus, communis)

Definition: Know n f or it s ar omatic blue-gr een ber ries,juniper has been usedin Eur opean cir cles t o t r eat kidney disor der s, urinar y t r act inf ections and pr ost at e disease. It has blood purif ying and antiseptic pr oper ties w hich makeit a nat ur alf or any disor der s af f ecting t he urinar y sy st em.

A pplications: Adr enal gland disor der s, bedw et-ting, bladder pr oblems, colds, diabet es, f ungal inf ections, hy pogly cemia, inf ections, kidney inf ections, kidney st ones, pancr eas deficiencies and w at er r et ention.

Scientific Updat es: J uniper act s dir ectly on kidney f unction t o stimulat e urine flow by incr easing t he r at e of glomer ulus filt r ation ( blood purification) .1 2 2 St udies hav e f ound t hat af t er kidney disease, juniper can help r est or e kidney tissue and nor malize blood pr essur e.1 23

Saf et y : If pr egnant , use juniper only wit h y our phy sician’ s per mission. Long t er m or ex cessiv e use may cause kidney ir rit ation or inhibit ir on absor ption. Using juniper in her bal blends helps t o av oid t his possibilit y .

Complement ar y A gent s: Cor nsilk, uv a ur si, cr anber r y , par sley , alf alf a, mar shmallow , kelp, buchu, queen of t he meadow , vit amin C, bioflav onoids, pr oant hocy anidins, B-complex , vit amin E, magnesium, pot assium, copper and miner al and elect r oly t e supplement s.

KAVA KAVA (Piper methysticum)

Definition: A r oot nativ e t o t he Sout h Pacific, kav a kav a has been used f or cent uries as a calmativ e bot anical. It s primar y usage is t o r elax t he cent r al ner v ous sy st em.

A pplications: Insomnia, ner v ousness, st r ess, headaches and anxiet y .

Scientific Updat es: Resear ch has f ound t hat kav a kav a has mild psy choactiv e pr oper ties w hich can cont ribut e t o a f eeling of cont ent ment and peace w hile act ually shar pening t he senses.1 2 4

Saf et y : No know n t oxicit y .

Complement ar y A gent s: Hops, v alerian r oot , chamomile and melat onin.

KELP (Fucus vesiculosus)

Definition: Technically speaking, kelpis a gr oup of algae w hich gr ow s in t he par t s of t he A tlantic and Pacific Oceans. It s high miner al cont ent makes it a desir able nut ritiv e her b. It is one of t he best nat ur al sour ces of iodine, making it a good her bal r emedy f or t he t r eat ment of hy pot hy r oidism and obesit y .

A pplications: A cne, adr enal insuf ficiencies, colitis, eczema, endocrine gland disor der s, ener gy , finger nails, hy pot hy r oidism, obesit y and ut erine disor der s.

Scientific Updat es: St udies conduct ed in J apan show a dir ect cor r elation bet w een t he consumption of algin f ound in kelp and t he pr ev ention of br east

1 2 5

cancer . The abilit y of algin t o stimulat e t he T-cells of t he immune sy st em is t hought t o be r esponsible f or t his ef f ect . The micr onut rient s in kelp also enhance st amina and help t o balance hor mones.12 6 Test s hav e suggest ed t hat it may also hav e antibiotic pr oper ties.1 27 By boosting t hy r oid f unction, kelp may incr ease ener gy by r egulating met abolism, w hich may help boost t her mogenesis ( f at bur ning) .12 8

Saf et y : Use as dir ect ed in appr opriat e doses.

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Complement ar y Agent s: Alf alf a, dong quai, dandelion, black cohosh, damiana, got u kola, ginseng, Irish moss, licorice, sar saparilla, queen of t he meadow , vit amin A , vit amin C, bioflav onoids, vit amin E, calcium/ magnesium, phosphor us, pot assium, zinc, phy t onut rient s, blue-gr een algae and bee pollen.

LEMON GRASS (Cymbopogon citracus)

Definition: Chinese medicinal pr actitioner s use lemon gr ass t o t r eat colds, abdominal dist r ess and headaches. It is also consider ed a blood cleanser and a good r emedy f or f ev er s. Lemon gr ass helps t o ex pedit e t he r emov alof mucus f r om t he body during inf ections.

A pplications: Colds, digestiv e upset s and f ev er .

Scientific Updat es: “ Lemon gr ass is r eput ed t o slow t he dischar ge of mucus, as w ell as r educe mucus dischar ge in r espir at or y conditions, due in

es.” 12 9

par t t oit s ast ringent pr oper ti

Saf et y : Use in appr opriat e dosages as dir ect ed.

Complement ar y Agent s: Sage, blessed t histle, mar shmallow , mullein, pleurisy r oot , cat nip, chamomile, slipper y elm, vit amin C, bioflav onoids, pr oant hocy anidins, vit amin A and calcium/ magnesium.

LICORICE (Glycyrrhiza glabra)

Definition: Licorice is an ex t r emely sw eet her b t hat possesses significant antiar t hritic and antiinflammat or y pr oper ties w hich ar e linked t o t he r elease of cor ticost er oid f r om t he adr enal glands. Licorice has been used f or adr enal insuf ficiencies and has r ecently show nit s ef f ectiv enessin pr ev enting and t r eating ulcer s.

A pplications: A ddison’ s disease, adr enal ex haustion, aller gies, ar t hritis, cir culat or y insuf ficiency , colds, coughs, ear inf ections, f atigue, f emale complaint s, hoar seness, hy pogly cemia and hy per gly cemia, immune w eakness, liv er disease, lung pr oblems, ulcer s, and ut erine t onic.

Scientific Updat es: Licorice has been t he subject of much moder n st udy . It has clearly est ablished it s est r ogenic activit y .13 0 The gly cy r r hizin cont ent of licorice stimulat es t he pr oductions of hor mones such as hy dr ocor tisone w hich w or k as ef ficient antiinflammat or y agent s.1 3 1 “ St udies hav e show n licorice t o also posseses t he abilit y t o count er t he ef f ect s of t w o t umor -pr oducing agent s.” 1 3 2 Licorice has pr ov en anti-inflammat or y and antialler gic pr op-er ties.1 33The pr oper ties of gly cy r r hizin cont ainedin licorice stimulat e t he pr oduction of int er f er on w hich boost s immunit y .13 4

Saf et y : Licorice should be av oided if high blood pr essur eis pr esent . Av oidlicoriceif y ou ar e t aking digoxin-based dr ugs or hav e r apid hear t beat . Ex cessiv e consumption of licorice can cause sy mp-t oms r esembling high blood pr essur e. Taking supplement s of pot assium ar e r ecommended.

Complement ar y A gent s: Wild y am, saw palmet t o,

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dong quai, black cohosh, kelp, got u kola, milk t histle, dandelion, ginger , ginseng, queen of t he meadow , sar saparilla, cr amp bar k, squaw vine, vit amin E, B-complex , f olic acid, calcium/ magnesium, pot assium and phy t onut rient s.

LOBELIA (Lobelia inflata)

Definition: West er n her bal pr actitioner s hav e pr e-scribed lobelia f or a wide v ariet y of ailment s and prize it as a t her apeutic her b. Because it has t he abilit y t oinduce v omiting, it has been t he subject of some cont r ov er sy . It is an ef f ectiv e and pow er f ul agent f or t r eating br onchitis and ast hma and can dilat e t he br onchiole t ubes. It also act s as a pot ent r elax ant f or t he cent r al ner v ous sy st em.

A pplications: Aller gies, ast hma, ar t hritis, br onchitis, colds, coughs, cr oup, emphy sema, epilepsy , f ev er , insomnia, lung disease, migr aine headaches, mumps, pleurisy , pneumonia, t oot haches, w hooping cough and w or ms.

Scientific Updat es: In t he past , lobeline w as appr ov ed f or use by t he FDA as a det er r ent t o smokingin cases of nicotine wit hdr aw al.1 3 5Lobeliais consider ed an ef f ectiv e ex pect or ant based onit s abilit y t o stimulat e t he adr enal glands t o r elease cor ticost er oids t hat pr omot e t he r elax ation of br onchial muscles.13 6

Saf et y : Misuse of lobelia can r esult in v omiting. Lobelia should be t aken in ex act pr escribed dosages. Ov er dosing onlobelia can cause serious side ef f ect s.

Complement ar y A gent s: Capsicum, garlic, licorice, comf r ey , f enugr eek and mullein.

MARSHMALLOW (Althaea officinalis)

Definition: Hippocr at es adv ocat ed t he use of t his her b f or w ound healing. It has t he capabilit y of healing inflamed or injur ed tissue and has demulcent pr oper ties w hich soot he ir rit at ed mucous membr anes. It is calcium-rich and has been used t o incr ease lact ation and heal t he r espir at or y and urinar y t r act s.

A pplications: Gast r oint estinal upset , lung congestion, abr asions, dr y coughs, sor e t hr oat s, colitis, urinar y t r act inf ections and ner v ous ex haustion or br eakdow n.

Scientific Updat es: Recent labor at or y findings disclose t hat mar shmallow cont ains 28 6, 000 unit s of vit amin A per pound w hich helps t o boost it s healing pow er s.1 3 7 The abilit y of mar shmallow t o soot he and healir rit at ed r espir at or y passagesis w ell-doc-ument ed.1 38 It does t he same f or t he gast r oint estinal sy st em.1 39

Saf et y : Mar shmallow is consider ed saf e and non-t oxic.

Complement ar y A gent s: Black cohosh, bur dock, slipper y elm, hops, v alerian r oot , skullcap, mullein, w ood bet ony , chamomile, melat onin, vit amin E, schizandr a, calcium/ magnesium, inosit ol, vit amin C, vit amin A , and niacin.

MILK THISTLE (Silybum marianum)

Definition: Milk t histle has along hist or y of use as an ex t r aor dinar y liv er r ejuv enant . A ncient dioscorides usedit t o r ev er se t he poisoning ef f ect of a snakebit e. Today , Eur opean doct or s use int r a-v enous applications of milk t histle f or mushr oom poisoning, w hich dest r oy s liv er tissue and causes deat h. It has an impr essiv e t r ack r ecor d as a liv er t onic and pr ot ect ant .

A pplications: Cir r hosis, hepatitis, diabet es, f r ee r adical pr ot ection, gallst ones, chr onic f atigue, jaundice, kidney congestion, liv er damage, kidney disease, poisoning and psor iasis.

Scientific Updat es: In ex periment s, sily marin, t he primar y component of milk t histle, w as giv en t o t est subject s bef or e a deadly mushr oom amanit a t oxin w as ingest ed. It w as 1 0 0 per cent ef f ectiv e in pr e-v enting liv er t oxicit y .1 40 St udies hav e show n t hat t aking milk t histle has r esult ed in a pr onounced r eduction of cholest er ol in t he bile w hich helps t o pr ev ent gallbladder disease.1 41 Recent st udies point t o milk t histle as a possible t her apy f or psoriasis.1 42

Saf et y : No know n t oxicit y . Taking sily marin can pr oducelooser st ools alt hough t he ef f ect is r ar e. The saf et y of milk t histle ex t r act s in pr egnant or nur sing w omen has not been est ablished.

Complement ar y A gent s: Dandelion, bioflav onoids, gr ape seed or pine bar k pr oant hocy anidins, t ur mer ic, ar tichoke, schizandr a, vit amin E, selenium, ger manium, marine lipids, essential f at t y acids and psyllium.

MULLEIN (Verbascum thapsus)

Definition: During t he CivilWar , mullein w as used t o t r eat r espir at or y inf ections. It has calming pr op-er ties and can soot he inflammation. Sw ollen membr anes r espond t o mullein and it has been used f or hay f ev er , as a sleep aid and has r epor t edly cur ed w ar t s.

A pplications: Colds, coughs, cr amps, ear inf ections, insomnia, ner v ousness, r espir at or y pr oblems, sor e joint s and pain.

Scientific Updat es: Recent labor at or y st udies hav e f ound t hat t he saponins and mucilage cont ained in mullein enable it t o heal and soot he inflamma-tion.14 3 In addition, t esting concluded t hat mullein can be used as an her bal pain r eliev er and sleep ai

width="9" height="9" src="images/docs-guide-nutrition_img_10.jpg" >1 44

Saf et y : Mullein is r ecognized as saf e.

Complement ar y A gent s: Mar shmallow , slipper y elm, hor ehound, hops, skullcap, v alerian r oot , w ood bet ony , black cohosh, lobelia, melat onin, vit amin C, vit amin E and calcium/ magnesium.

MYRRH GUM (Commiphora molmol)

Definition: My r r h is consider ed a bit t er her b wit h ast ringent and antiseptic pr oper ties. It has been used t o t r eat mout h disor der s andis still prizedin cer t ain par t s of t he w orld as a pr ecious commodit y .

A pplications: Congestion, indigestion, gas, ulcer s, ir rit able bow elsy ndr ome, ulcer ativ e colitis, div er ticulitis, Cr ohn’ s disease, w ound healing, sor e t hr oat s and gingivitis.

Scientific Updat es: My r r h nor malizes mucous membr ane activit y .1 45 Because t he mucous lining of t he st omach is so impor t ant f or it s pr ot ection f r om st omach acids, my r r h is consider ed a v aluable digestiv e aid. In addition, if t oo much mucus is secr et ed in t he gast r oint estinal t r act , digestion in impair ed. My r r h helps t o ensur e t he pr oper f unction of mucous secr eting glands and ex er t s an antiseptic and antibact erial action at t he same time.1 46

Saf et y : My r r h has a mild ut erine stimulant action and should be av oided in pr egnancy .

Complement ar y A gent s: Ginger , f enugr eek, catnip, pepper mint , f ennel, capsicum, acidophilus, saw palmet t o, slipper y elm, calcium/ magnesium, vit amin A , vit amin B-complex , vit amin E and digestiv e enzy mes.

NETTLE (Urtica dioica)

Definition: Also know n as stinging net tle, t his her b gr ow s in w at er pat ches along riv er and st r eam banks and has been used t r aditionally by t he Chinese as w ell as w est er n cult ur es. Ex t r act s of net tle w hich hav e had t heir stinging pr oper ties gr eatly r educed hav e been usedin ev er y t hing f r om hair t onics f or baldness t o r espir at or y disor der s.

A pplications: A st hma, ulcer s, br onchitis, jaundice, nephritis, hemor r hoids, dy smenor r hea, gout , ar t hritis, aller gic r hinitis and low blood sugar .

Scientific Updat es: It is t he hist amine, acet ylcholine and ser ot onin pr esent in t he leaf bristles of t his plant w hich giv e it a cat aly st like action much in t he same w ay t hat capsicum w or ks. Net tle compounds act ually ir rit at e mucus membr anes w hich cr eat es t he needed f or mation of additional pr ot ectiv e mucus. Recent st udies hav e used net tle t o t r eat aller gic hay f ev er .

Saf et y : Net tle can be highly aller genic, t her ef or e caution should be usedin det er miningif an aller gy t o it s compounds exist s.

Complement ar y A gent s: Mullein, mar shmallow , vit amin E, slipper y elm, vit amin C, bioflav onoids and lobelia.

NONI (Morinda citrifolia)

Definition: Vir t ually ev er y par t of t his Poly nesian plant has been used f or medicinal pur poses in t he Sout h Pacific f or cent uries wit h special emphasis on it s f r uit , leav es and bar k. Noni juice has r ecently emer ged as a v aluable t her apeutic agent wit h significant anticancer and anti-inflammat or y pr oper ties. Like many ot her bot anicalmedicines, nonihas ear ned

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a legitimat e place in nat ur e’ s medicine cabinet .

A pplications: A r t hritis, at her oscler osis, bladder inf ections, boils, bow el disor der s, bur ns, cancer , chr onic f atigue sy ndr ome, cold sor es, constipation, depr ession, diabet es, diar r hea, dr ug addiction, ey e inflammations, f ev er , f r act ur es, gast ric ulcer s, gingivitis, headaches, hy per t ension, immune w eakness, int estinal par asit es, kidney disease, menst r u-al disor der s, pain, r espir at or y disease, t uber culosis, t umor s and w ounds.

Scientific Updat es: Noni has an impr essiv e ar r ay of t er pene compounds t hat hav e ex hibit ed nat ur al antibiotic activit y . Compounds in t he noni f r uit hav e been linked t o t he sy nt hesis of x er onine in t he body w hich has significant healing pr oper ties. The alkaloid cont ent of noni causes a number of t her apeutic actions, par ticularly against inflammat or y ailment s. Recent t esting has f ound t hat cer t ain nonicompounds such as damnacant hol hav e inhibit ed t he gr ow t h of pr ecancer ous RAS cells.

Saf et y : Ex t r act s of noni ar e consider ed saf e if used as dir ect ed but pr egnant or nur sing w omen should consult t heir phy sician bef or e using any noni deriv ativ e. High doses of r oot ex t r act s may cause constipation. Taking noni supplement s wit h cof f ee, alcohol or nicotine is not r ecommended. It should be t aken on an empt y st omach f or maximum ef f ectiv e-ness.

Complement ar y A gent s: Cat ’ s claw , Mor inda of ficinalis, kav a kav a, pau d’ ar co, echinacea, aloe v er a, bioflav onoids, selenium, ger manium, gr ape seed ex t r act , pr ot eoly tic enzy mes, glucosamine and shar k car tilage.

OATSTRAW (Avena sativa)

Definition: This her bis know n f or it s rich miner al cont ent and abilit y t o t r eat ost eopor osis, menst r ual disor der s, urinar y t r act inf ections and ev en hy st e-ria. Tinct ur es made f r om oat st r aw ar e used in homeopat hic pr epar ations f or use in ar t hritis, liv er ailment s and skin disor der s.

A pplications : Cont agious dis eases, insomnia, menst r ual disor der s, indigestion, urinar y t r act inf ections, ost eopor osis, ner v ous conditions and conditions r equiring calcium.

Scientific Updat es: Oat st r aw is an ex cellent nat-ur al sour ce of calcium and magnesium and is best utilizedin t ea f or m. Itis consider ed a superior plant sour ce of magnesium. Oat st r aw should be a rich gr een color and hav e a char act eristic odor t o be consider ed of good qualit y .

Saf et y : No know n t oxicit y .

Complement ar y A gent s: Plant ain, mar shmallow , alf alf a, barley gr ass and calcium/ magnesium.

OREGON GRAPE (Berberis aquifolium)

Definition: Or egon gr ape is anot her ber berinecont aining her b w hich has been used t o t r eat inf ec

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tion. It has t he abilit y t o cont ribut e t o blood cleansing w hich makes it a f av orit e choice f or t he t r eatment of skin disor der s. It is also consider ed a glandular t onic.

A pplications: Acne, anemia, blood purification, f ev er , indigestion, immune sy st em, inf ections, eczema, jaundice, liv er disor der s, psoriasis, skin ailment s, st aph inf ections and v aginal y east inf ections.

Scientific Updat es: Labor at or y st udies hav e con-fir med t hat Or egon gr ape has a similar bact eriocidal ef f ect as goldenseal.1 4 7The ber berine and hy dr astine her bs hav e some impr essiv e cr edentials in t heir nat ur al antibiotic ef f ect .

Saf et y : Gener ally consider ed saf e if t aken as dir ect ed. Ber berine cont aining her bs should not be used f or long periods of time or in lar ge dosages. They ar e not r ecommended f or pr egnant or nur sing w omen.

Complement ar y A gent s: Goldenseal, bar ber r y , garlic, echinacea, my r r h, dandelion, bur dock, capsicum, vit amin A , vit amin C, bioflav onoids, acidophilus and blue-gr een algae.

PARSLEY (Petroselinum sativum)

Definition: Much mor e t hanjust a gar nish, par sley supplies chlor ophyll, helps t o r est or e t he urinar y t r act and is r ecommended t o incr ease lact ation. It can also alleviat e t he bad br eat h caused by eating gar lic.

A pplications: Bedw et ting, bladder inf ections, blood disor der s, diabet es, edema, gallst ones, halit osis, jaundice, kidney disease, kidney st ones, pr ost at e dis-or der s and w at er r et ention.

width="12" height="9" src="images/docs-guide-nutrition_img_11.jpg" >15 8

Scientific Updat es: St udies hav e show n t hat in comparison t o cit r us juices, par sley cont ains t hr ee times mor e vit amin Recent ex periment s hav e est ablished t hat par sley can low er blood pr essur e, kill micr obes and t one t he ut er us.1 5 9 Clinical phy sicians hav e also claimed t hat par sley is ef f ectiv e as a r emedy f or liv er disease.1 6 0 The flav onoid cont ent of par sley s timulat es urination and pr ovides

width="16" height="9" src="images/docs-guide-nutrition_img_12.jpg" >1 6 1

r eli Saf et y : Pr egnant w omen should not use ex cessiv e amount of par sley .

Complement ar y Agent s: Buchu, cor nsilk, alf alf a, uv a ur si, juniper ber r y , cr anber r y , mar shmallow , kelp, saw palmet t o, garlic, vit amin C, bioflav onoids, vit amin A , vit amin E, zinc, pr oant hocy anidins, bee pollen and phy t onut rient s.

PASSIONFLOWER (Passiflora incarnata)

Definition: Used as an ef f ectiv e ner v ous sy st em calmant in Eur ope, passionflow er is r ecommended f or any one t r ying t o get of f of phar maceuticalsleeping pills. It is also suggest ed f or ey e inflammations and hy per activit y .

A pplications: Alcoholism, anxiet y , ey e inflammations, insomnia, ner v ousness, headaches, hy per activit y , hy per t ension, car diov ascular disease, ast h-ma, hor monal imbalances and st r ess.

Scientific Updat es: Relativ ely unknow n is t he f act t hat passionflow er cont ains low lev els of ser ot onin, a neur ot r ansmit t er t hat nat ur ally calms t he br ain.1 62 It is t he har mane alkaloids in t he her b w hich hav e demonst r at ed t heir abilit y t o r elax smoot h muscle and ex pand t he cor onar y ar t eries of t he hear t , decr easing blood pr essur e.16 3 A dditional r esear ch has also f ound t hat passionflow er ex er t s an antiinflammat or y action making it usef ul f or conditions like ar t hritis.1 64

Saf et y : No know n t oxicit y .

Complement ar y A gent s: Valerian r oot , hops, capsicum, pepper mint , chamomile, melat onin, GABA and calcium/ magnesium.

PAU D’ARCO (TAHEEBO) (Tabebuia avellandedae)

Definition: Pau d’ ar co or t aheebo, as it is also know n, is r elativ ely new t o West er n her balist s and is har v est ed f r om t he bar k of t he lapacho t r ee in Sout h A merica. It has been linked t o cancer cur es and at one time w as inv estigat ed by t he National Cancer Instit ut e f or it s anticancer pr oper ties. Today it continues t o be used f or malignancies, especially leukemia, and is also pr escribed f or her pes, diabet es, ar t hritis and hy pogly cemia. It is under cur r ent st udy f or it possible v alue in t r eating A IDS.

A pplications: A IDS, blood disor der s, candida, inf ections, liv er disease, pain ( ar t hritis), pr ost at e disor der s, ringw or m, ulcer s, anemia, cancer (especially leukemia) , diabet es, her pes, hy pogly cemia, lupus, par asit es, skin diseases (including cancer ) , t umor s, v ener eal disease and y east inf ections.

width="11" height="9" src="images/docs-guide-nutrition_img_13.jpg" >14 9

Scientific Updat es: Some of t he chemical constit uent s of Pau d’ A r co hav e show n t he abilit y t o suppr ess t umor f or mation.1 4 8 Some r esear cher s believ e t hat t he lapacho cont ent of pau d’ ar co is one of t he most impor t ant antit umor agent s in t he w orl Pau d’ ar co has also pr ov enit s antibact erial and antivir al pr oper ties.1 50

Saf et y : Taking t his her b in t ea f or m is r ecommended and gener ally consider ed saf e. In unusual cases, mild nausea or alax ativ e ef f ect has occur r ed. Rot ating pau d’ ar co t her apy wit h mat hake t ea is sometimes advised. Do not t ake lapacho compounds w hich hav e been isolat ed f r om pau d’ ar co. Use t he w hole her b.

Complement ar y A gent s: Licorice, garlic, echinacea, goldenseal, black w alnut , alf alf a, bur dock, kelp, milk t histle, dandelion, Or egon gr ape, y ellow dock and y er ba mat e.

PEPPERMINT (Mentha piperita)

Definition: Pepper mint is one t he most popular her bal t eas in A merica and has a wide ar r ay of pleasant and t her apeutic pr oper ties. Used f or fla-v oring and f or it s ment holcont ent ,it has bot h stimulant and antispasmodic actions. Penny r oy al and spear mint hav e similar pr oper ties.

A pplications: Colds, sinusitis, br onchitis, diar r hea, gast ritis, ent eritis , indiges tion, nausea, int estinal gas, bloating, griping, colic, colitis, hear t bur n, ir rit able bow el sy ndr ome, gallst ones, st omach spasms, ulcer s and v omiting.

Scientific Updat es: Today , pepper mint is r ecognized f or it s soot hing action on t he st omach and int estines. It w or ks as an antispasmodic, w hich helps t o r eliev e nausea and ot her st omach maladies. Pepper mint r elax es t he muscles of t he digestiv e t r act and stimulat es bile flow , w hich f acilit at es mor e ef ficient digestion.1 5 1 Incr eased bile flow r esult s in less indigestion, flat ulence and colic.15 2 The ment hol constit uent of pepper mint w or ks as a nat ur al analgesic and antibact erial.1 5 3 Pepper mint has also been able t o dissolv e gallst ones and may be a nonsur gical appr oach t o gallst one r emov al.15 4

Saf et y : When used in nor mal and appr opriat e dosages, pepper mint is consider ed quit e saf e. Oil of pepper mint can beir rit ating t o mucous membr anesif used ex cessiv ely . Use wit h caution if pr egnant or br east-f eeding.

Complement ar y A gent s: Cat nip, f ennel, ginger , my r r h, capsicum, saw palmet t o, calcium car bonat e and digestiv e enzy mes.

PLEURISY ROOT (Asclepias tuberosa)

Definition: Tr aditionally used t o t r eat any r espir at or y disor der , pleurisy r oot has t he abilit y t o ex pedit e t he r emov al of lung mucus. It is one of nat ur e’ s best ex pect or ant s.

A pplications: Aller gies, as t hma, br onchitis, emphy sema, pneumonia, t uber culosis, cough, sor e t hr oat , colds and t uber culosis.

Scientific Updat es: Pleurisy r oot specifically t ar get s t he lungs and stimulat es t he r emov al of t hick mucus. It helps t o mitigat e pain and inflammation t y pical of lung inf ections. The r eput ation of pleurisy r oot as an ex cellent t her apeutic f or lung ailment s ex t ends back f or sev er al cent uries. Earlier in t he cent ur y , it w as consider ed t he primar y ex pect or ant , “ acting on or gans of r espir ation, pow er f ully

width="21" height="8" src="images/docs-guide-nutrition_img_14.jpg" >1 6 5 pr omoting . . . ex pect or ati “ Pleurisy r oot opens up t he lung capillaries, w hich action helps r elease any t hick mucus . . . t hinning it f or easier dischar ge.” 16 6

Saf et y : Use appr opriat e dosages as dir ect ed.

Complement ar y A gent s: Sassaf r as, slipper y elm, wild cher r y bar k, sage, t hy me, saw palmet t o, lemon gr ass, blessed t histle, mullein, f enugr eek, capsicum, mar shmallow , vit amin C, bioflav onoids, vitamin A , calcium/ magnesium, bee pollen and acidophilus.

PUMPKIN SEED (Cucurbita pepo)

Definition: A sy mbol of healt h in China, t he pumpkin

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cont ains seeds w hich hav e significant antipar asitic pr oper ties and ar e r outinely used t o r ejuv enat e t he pr ost at e gland. As a rich sour ce of zinc, t hey ar e highly r ecommended f or t he male r epr oductiv e sy st em. Pumpkin seeds ar e highly nut ritional.

A pplications: Pr ost at e disor der s, int estinal par a-sit es.

Scientific Updat es: Recent Sw edish clinical t rials f ound t he t hat oil constit uent s of pumpkin seed combined wit h saw palmet t o ef f ectiv ely t r eat ed an

and.15 5 enlar ged pr ost at e gl “Pumpkin seed has a r eput ation of being a non-ir rit ating diur etic.” 1 5 6 Pumpkin seed cont ains a r ar e amino acid called my osin f ound in t he seeds of cer t ain Cucur bit a species, w hichis t he primar y pr ot ein constit uent of muscles.1 57

Saf et y : Take as dir ect ed.

Complement ar y A gent s: Saw palmet t o, kelp, gar lic, black w alnut , r ed clov er , cascar a sagr ada, quassia, buckt hor n, acidophilus, bee pollen, bee pr opolis, B-complex , vit amin E, bioflav onoids, phyt onut rient s, blue-gr een algae, zinc and elect r oly t e supplement s.

PYGEUM (Prunus africana)

Definition: Nativ e t o ar eas of A f rica and Madagascar , t his ev er gr een t r ee has been t r aditionally used t o make a t ea f or genit ourinar y disor der s. Today , st andar dized ex t r act s of py geum ar e used f or pr ost atic hy per plasia, or f or BPH.

A pplications: Pr ost atitis, benign pr ost atic hy per t r ophy , pr ost at e cancer , incontinence, dy suria, poly uria and ny ct uria.

Scientific Updat es: The phy t ost er ols cont ained in t his her b hav e anti-inflammat or y pr oper ties w hich also inhibit t he f or mation of pr ost aglandins w hich ar e r esponsible f or t he sw elling in t he pr ost at e gland. One of t hese called bet asit ost er ol has been show n t o be helpf ul in cases of BPH by helping t o r educe elev at ed pr ost aglandin pr oduction. The pent acy clic t rit er penoids also w or k t o block enzy matic activit y associat ed wit h inflammation and sw elling in t he pr ost at e gland.

Saf et y : No t oxicit y has been r epor t ed wit h t his her b.

Complement ar y Agent s: Saw palmet t o, gr ape seed ex t r act , cr ucif er ous v eget ables, isoflav ones and vit amin C wit h bioflav onoids.

QUASSIA (Picrasma amara)

Definition: Tr aditionally called a “ healer of t he sick” quassia is a pot ent her b w hich is r ecommended f or t hose wit h debilit ating conditions. It must be t aken cor r ectly , or unpleasant side ef f ect s can occur .

A pplications: A nor exia, conv alescence, elderly emaciation, indigestion, f ev er and w or ms.

Scientific Updat es: Quassialessens put r ef actionin

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t he st omach and pr ev ent s t he f or mation of acid sub-st ances during digestion.1 67It is said t o be one of t he best r emedies of noxious subst ancesin t he aliment ar y canal r esulting f r om inadequat e digestion.1 68

Saf et y : Because of it s pot ency , it is bet t er t o t ake quassia in her bal f or mulations t han alone t o av oid st omach ir rit ation and nausea.

Complement ar y A gent s: Black w alnut , cascar a sagr ada, garlic, buckt hor n, ginger , pumpkin seed, r ed clov er , pepper mint , vit amin E, vit amin C, bioflav onoids, pr oant hocy anidins, B vit amins, acidophilus, phy t onut rient s and blue-gr een algae.

QUEEN OF THE MEADOW (Eupatorium purpureum)

Definition: Par ticularly good f or joint disor der s, t his her b helps pr omot e t he healing of st r ains and spr ains and helps t o alleviat e t he pain of gout caused by uric acid deposit s.

A pplications: A r t hritis , bladder inf ections, Bright ’ s disease, bur sitis, gallst ones, gout , joint pain, kidney inf ections, kidney st ones, neur algia, pr ost atitis, r heumatism, urinar y disor der s and w at er r et ention.

Scientific Updat es: Queen of t he meadow simulat es t he gland and or gans t hat clear t he body of t oxic w ast e.1 6 9 It has been clinically est ablished as a good t r eat ment f or r heumatic and gout yjoint s due t o

width="16" height="8" src="images/docs-guide-nutrition_img_15.jpg" >1 7 0 uric acid deposi It is consider ed a t onic f or t he genit o-urinar y sy st em and can pr omot e suppr essed urine flow .17 1Queen of t he meadow w or ks as a t her

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apeutic agent on t he ut er us and pr ost at e gl

Saf et y : Take in appr opriat e doses as dir ect ed.

Complement ar y A gent s: Kelp, saw palmet t o, capsicum, r ed r aspber r y , dong quai, black cohosh, got u kola, damiana, uv a ur si, par sley , vit amin C, bioflav onoids, B-complex , vit amin E, pot assium, magnesium and copper .

RED CLOVER (Trifolium pratense)

Definition: A sw eet her b, r ed clov er is consider ed an ex cellent blood purifier wit h some antibiotic action. It is of t en suggest ed in any inf ectious conditions, especially skin er uptions.

A pplications: A cne, bladder inf ections, blood cleanser , boils, br onchitis, cancer , leukemia, liv er disor der s, ner v ous conditions, psoriasis, skin ailment s, and t umor s.

Scientific Updat es: Clinical st udies hav e f ound t hat r ed clov er cont ains antibiotic pr oper ties against sev er al bact eria including t hose t hat cause t uber cu-losis.1 7 3 Scientist s hav e discov er ed t hat r ed clov er cont ains moly bdenum, a t r ace element t hat is now r ecognized as essential in clearing t he body of nit r ogenous w ast e mat erial.1 74 “ Many nat ur opat hic phy sicians use t he her b as an alt er ativ e including it in r egular cleansing pr ogr ams.” 17 5

Saf et y : Take as dir ect ed. No know n t oxicit y .

Complement ar y A gent s: Licorice, buckt hor n, cascar a sagr ada, sar saparilla, alf alf a, quassia, black w alnut , kelp, blue-gr een algae, phy t onut rient s, vitamin C, bioflav onoids and acidophilus.

RED RASPBERRY (Rubus idaeus)

Definition: Know n f or it s soot hing pr oper ties, r ed r aspber r y helps t o ease f emale discomf or t s w hile st r engt hening ut erine muscle. It also pr omot e tissue healing and healt hy skin, bones and t eet h.

A pplications: A f t er -bir t h pains, bow el disor der s, childbir t h, colds, diar r hea, digestiv e pr oblems, f emale complaint s, f ev er , flu, hear t disease, lact ation, menst r ual ir r egularities, miscar riage, mor ning sickness, mout h sor es and nausea during pr egnancy .

Scientific Updat es: Resear ch has f ound t hat a par ticular constit uent of t he r aspber r y leaf caused eit her cont r action or r elax ation of ut erine muscles as needed.1 7 6“Raspber r y leaf t emper s t he ef f ect s of hor monalr unaw ay , such as might occur during men-st r uation, pr egnancy and deliv er y .” 1 77 It is also t hought t o build t he tissue of t he cer vix t o pr ev ent t earing during deliv er y .17 8

Saf et y : While mild doses ar e r ecommended during pr egnancy , ex cessiv e amount s should be av oided.

Complement ar y A gent s: Licorice, dong quai, saw palmet t o, cr amp bar k, damiana, queen of t he meadow , squaw vine, sar saparilla, black cohosh, kelp, got u kola, wild y am, vit amin C, bioflav onoids, B-complex , f olic acid, vit amin E, calcium/ magnesium and pr imr ose oil.

RED SAGE (Salvia officinalis)

Definition: A ssociat ed f or millennia wit h wisdom and longevit y r ed sage has t r aditionally been used f or menst r ualdisor der s, t o r educe night sw eat s and as a nat ur al mout h deodorizer . The v olatile oils in r ed sage hav e antiseptic and ast ringent pr oper ties and ar e also used t o help dr y up milk supplies w hen br east f eeding has ceased.

A pplications : Coughs, depr ession, diabet es, digestiv e disor der s, f ev er , liv er ailment s, lact ation inhibit or , memor y ( f ailing) , menst r ual pain, mout h sor es, nausea, ner v ous conditions, nigh sw eat s, sor es, sor e t hr oat and w or ms.

Scientific Updat es: The v olatile oils and t annins in r ed sage ar e r esponsible f or it s abilit y t o st op ex cessiv e per spir ation. The oils also hav e an antiseptic and ast ringent pr oper t y w hich makes t hem usef ul in t he healing of sor es and ir rit ations.17 9 Red sage also act s as a pow er f ul antioxidant and boost s cir culation. It s est r ogenic pr oper ties may ex plainit s believ ed abilit y t o dr y up br east milk.

Saf et y : A v oid medicinal dosages in pr egnancy and in cases of epilepsy . Nur sing mot her s should not t ake r ed sage due t o it s milk dr ying action.

Complement ar y A gent s: Capsicum, dandelion, garlic, y ellow dock, quassia, milk t histle, cascar a sagr ada, black w alnut , acidophilus, blue-gr een algae, phy t onut rient s, pr oant hocy anidins, vit amin C, vit amin A, B-complex and calcium/ magnesium.

ROSE HIPS (Rosa species)

Definition: Rose hipsis t he f r uit of a plant blossom t hat is an unusually rich sour ce of vit amin C. It w as used in England during World War II t o of f set t he shor t age of cit r us f r uit s and pr ev ent scur v y . It con-t ains 6 0 times mor e vit amin C t hanlemons.

A pplications: A r t erioscler osis, bladder inf ections, blood purifier , cancer , cir culat or y insuf ficiencies, colds, cont agious diseases, f ev er , flu, inf ections, PMS, sor e t hr oat and st r ess.

Scientific Updat es: Linus Pauling’ s r esear ch on vit amin Clit er ally putit on t he map as a t her apeutic agent . His w or k point s t o using lar ge, daily doses t o pr ev ent all kinds of illness and t o pr omot elongevit y . Rose hips pr ovide a superior nat ur alsour ce ofvit amin C w hich has been linked t o t he pr ev ention and cur e of cer t ain cancer s.

Saf et y : Vit amin C can be t aken in high doses alt hough st omach upset and diar r hea can occur in some cases. People w ho hav e t r ouble wit h kidney st ones should consult t heir phy sicians bef or e t aking supplement al doses of vit amin C. T aking calcium/ magnesium wit h vit amin C incr eases it s assimilation.

Complement ar y A gent s: Bioflav onoids, gr ape seed or pine bar k pr oant hocy anidins, calcium/ magnesium, capsicum and alf alf a.

SAGE (Salvia officinalis)

Definition: Know n f or it s use in t r aditional st uf fings and meat dishes, sage can significantly r educe ex cess per spir ation and soot he mout h and gum sor es. It is an ar omatic her b w hose f r agr ance has also been used t o pr omot e f eelings of w ell being and r elax ation.

A pplications: Canker s, coughs, diabet es, digestiv e disor der s, f ev er , lar y ngitis, memor y , mout h sor es, nausea and w or ms.

Scientific Updat es: Sage r elax es peripher al blood v essels, r educes per spir ation, saliv ation and lact ation. It is a nat ur al antibiotic and can r educe blood sugar and pr omot e bile flow .18 0 The ast ringent pr op-er ties of sage make it usef ul in t r eating cold sy mp-t oms, and r elieving t he ir rit ation of canker s or mout h sor es.1 81 Sage is also cr edit ed wit h being a pot ent antioxidant .1 82

Saf et y : Pr egnant or nur sing w omen should check wit h t heir phy sician bef or e t aking sage. A ny one wit h epilepsy should not use sage f or pr olonged periods of time.

Complement ar y A gent s: Thy me, pepper mint , v er bena, ginger , chamomile, lemon gr ass, blessed t histle, pleurisy r oot , capsicum, f enugr eek, saw pal-met t o, vit amin C, bioflav onoids, pr oant hocy anidins, vit amin A and calcium/ magnesium.

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SARSAPARILLA (Smilax ornata)

Definition: Nativ e t o t he Pacific coast of Mexico, sar saparilla w as used wit h sassaf r as t o make r oot beer . Compounds in t his her b pr omot e t he pr oduction of t est ost er one and pr ogest er one w hile cleansing t he blood of t oxins. This her b is r outinely included in f or mulas designed t o balance hor mones.

A pplications: Blood disor der s, male and f emale hor monal imbalances, inf er tilit y , menopausal sy mp-t oms, joint aches, psoriasis, sex ual dy sf unction and skin pr oblems.

Scientific Updat es: Clinical t est s hav e discov er ed antibiotic at t ribut es in sar saparilla primarily due t o it s saponin cont ent .1 8 3 Sar saparilla also has st r ong diur etic capabilities and dr amatically low er s t he

ood.18 4

ur ea cont ent of t he bl Chinese r esear ch has f ound t hat as a t onic, sar saparilla has v alue in t hat it can help r ejuv enat e t he ner v es, blood and glands.1 85 In Mexico, Sout h America and China, t he her b is used t o t r eat inf er tilit y .1 8 6

Saf et y : No know n t oxicit y .

Complement ar y A gent s: Saw palmet t o, licorice, damiana, ginseng, kelp, squaw vine, black cohosh, r ed r aspber r y , bee pollen, bee pr opolis, vit amin E, vit amin C, bioflav onoids, f olic acid, calcium/ magnesium, zinc and mar ine lipids.

SAW PALMETTO (Serenoa repens )

Definition: The saw palmet t o ber r y w as used by ancient May ans t o t r eat disor der s of t he genit ourinar y t r act . Int er estingly , t oday’ s scientist s ar e discov ering t hat compounds in saw palmet t o can pr e-v ent t he conv er sion f or t est ost er one t o dihydor t est ost er one, w hich helps t o pr ev ent t he dev elopment of pr ost at e disease. The her b is consider ed an ov er all glandular t onic.

A pplications: Pr ost at e disease, genit ourinar y pr oblems, endocrine disor der s, inf er tilit y , impot ence, br onchitis, colds, menst r ual disor der s, ov ar ian dy sf unction, lact ation, t hy r oid deficiencies, digestiv e pr oblems and painf ul menst r ual periods.

Scientific Updat es: The abilit y of saw palmet t o t o t r eat pr ost at e disease has been t he subject of r ecent clinical st udies. The r esult s hav e been impr essiv e and st r ongly suggest t hat saw palmet t o may be a viable alt er nativ e t o t he use of Pr oscar , a phar maceutical dr ug used f or t r eating enlar ged pr ost at e glands.1 87 It s inclusionin digestiv e f or mulas is based on it s abilit y t o stimulat e nor mal appetit e and boost nut rient assimilation.1 88 Saw palmet t o may also be usef ul f or w omen w ho suf f er f r om hor monal imbalances by helping t o nor malize est r ogen lev els.

Saf et y : No t oxicit y has been r epor t ed wit h saw palmet t o.

Complement ar y A gent s: B-complex , calcium/ magnesium, calcium car bonat e, ginger , pr oant hocy anidins, phy t onut rient s, bee pollen, f ennel, cat nip, pepper mint , capsicum, acidophilus, kelp,

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sar saparilla, ginseng, digestiv e enzy mes, bee pollen and bee pr opolis.

SKULLCAP (Scutellaria lateriflora)

Definition: Skullcap, named f or it s flow er f or mation, act s like a sedativ e wit hout t he delet erious ef f ect s of nar cotic dr ugs. It has a r elaxing and sleep pr omoting action w hich can help t o quiet ner v ousness and t r eat insomnia. It has also been used in assisting wit h dr ug and alcohol wit hdr aw al and has been used f or headaches.

A pplications: A nxiet y , insomnia, muscles spasms, neur algia, t ension, hy st eria and pain.

Scientific Updat es: Skullcap continues t o be used as a mild neur al sedativ e w hich has t he abilit y t o r eliev e headaches and ot her r elat ed pain. St udies hav e show n t hat it can t r anquilize a r estless and ex cit ed ner v ous sy st em.1 8 9 In addition, ner v ous t wit ching and muscle spasms w er e also calmed by skullcap.19 0 A n added bonus of skullcap is it s abilit y t o low er blood ser um cholest er ol and pr ev ent high blood pr essur e.19 1

Saf et y : Skullcap is consider ed saf e w hen t aken in appr opriat e dosages. One adv ant age of using skullcap in an her bal blend is t hat it s dose has been met er ed out in pr opor tion wit h ot her her bs.

Complement ar y A gent s: Valerian r oot , chamomile, hops, passionflow er , w ood bet ony , mar shmallow , mullein, black cohosh, B-complex , f olic acid, melat onin and calcium/ magnesium.

SENNA (Cassia acutofolia)

Definition: Sennais a pow er f ul pur gativ e her b t hat act s as anint estinalcleanser and st r onglax ativ e. It gr ow sin shr ub f or min r egions of t he Nile. Today , it is commonly added t o colonic f or mulas t o stimulat e perist alsis of t he lar ge int estine.

A pplications: Constipation, jaundice, gallbladder disease, liv er disease and w or ms.

Scientific Updat es: Ant hr quinone compounds giv e senna it s lax ativ e ef f ect and stimulat e t he bow el t o mov e wit hin six t o eight hour s of ingestion. These compounds do not w or k dir ectly on t he bow elbut ar e absor bed t hr ough t he w alls of t he smallint estine and subsequently stimulat e t he ner v es of t he lar ge int estine.1 9 2

Saf et y : Because senna is absor bed sy st emically , it should not be used by pr egnant or nur sing mot her s. A ny one wit h colon disease should not use t his her b unless it is par t of a car ef ully desinged f or mula. Taking senna can cause significant gripping pains in t he abdomen suf f esting t hat it alw ay s be t aken as par t of a combination w hich helps t o neut r alize gripping. Senna can become habit f or mingif it is t akenin ex cess or f or long periods of time.

Complement ar y A gent s: Aloe v er a, ginger , clov es, pepper mint , f ennel, cascar a sagr ada, slipper y elm, calcium/ magnesium, essential f at t y acids, marine lipids, digestiv e enzy mes and acidophilus.

SLIPPERY ELM (Ulmus fulva)

Definition: Slipper y elm comes f r om elm t r ee bar k andis a mucilaginous compound used f or gener ations by Nativ e A mericans t o soot he ir rit at ed mucous membr anes. It s pr ot ectiv e and healing action makeit an ex cellent her b f or t r eating diar r hea, colon disor der s, sor e t hr oat s or int estinal ulcer s.

A pplications: A bscesses, ast hma, br onchitis, colitis, constipation, coughs, diar r hea, digestiv e disor der s, lung ailment s, gast ritis, ulcer s and hear t bur n.

Scientific Updat es: Clinical st udies hav e pr ov en t he v alue of slipper y elm f or t he t r eat ment of diar r hea, coughs, st omach upset s, colitis and a v ariet y of lung pr oblems.1 9 3 The antit ussiv e action of slipper y elm can soot he r aw t hr oat s and inhibit chr onic coughing.1 9 4 In addition, t he high mucilage cont ent of t his her b helps t o heal and r est or e t he mucous membr anes of t he gast r oint estinal t r act .1 95 The f act t hat slipper y elm is f ound in ov er -t he-count er medicationsin t he U.S. and Gr eat Brit ain at t est s t oit s v er satilit y .1 9 6

Saf et y : No know n t oxicit y .

Complement ar y A gent s: Mar shmallow , f enugr eek, saw palmet t o, mullein, t hy me, pumpkin seed, y ucca, aloe v er a, capsicum, y er ba sant a, wild cher r y , vitamin C, bioflav onoids, vit amin A , B-complex , vit amin E, zinc and acidophilus.

SQUAW VINE (Mitchella repens)

Definition: Also know n as “par t ridge ber r y , ” t his plant w as ex t ensiv ely used by Nativ e A mericans as a pr egnancy t onic. It w as believ ed t o st r engt hen ut erine cont r actions and ease childbir t h. Today it is commonly used in f emale cor r ectiv e f or mulas dealing wit h menst r ual disor der s.

A pplications: Childbir t h, lact ation, menst r ual dis-or der s, miscar riage, skin pr oblems, t onic ( f emale) , ut erine disor der s and v aginal y east inf ections.

Scientific Updat es: Squaw vine is a nat ur al f or her balcombinations designed t o cor r ect f emale complaint s or st r engt hen t he f emale r epr oductiv e sy st em. “Squaw vineis ex t r emely usef ulf or t he t r eat

on.” 1 97 It

ment of w at er r et enti is accept ed as a ut er ine t onic and a stimulant t o t he ov aries.1 98

Saf et y : Use as dir ect ed in appr opriat e doses. If pr egnant or nur sing, check wit h y our phy sician bef or e using squaw vine.

Complement ar y Agent s: Kelp, r ed r aspber r y , wild y am, black cohosh, dong quai, damiana, cr amp bar k, licorice, queen of t he meadow , saw palmet t o, vit amin E, vit amin C, bioflav onoids, B-complex , pr oant hocy anidins and phy t onut rient s.

ST. JOHN’S WORT (Hypericum perforatum)

Definition: Used f or w ound healing during t he Cr usades, t his her b has t he abilit y t o cleanse tissue and r educe inflammation, and has r ecently emer ged as an ef f ectiv e antidepr essant .

A pplications: AIDS, af t er -bir t h pains, cancer , menst r ual cr amps, depr ession, vir al inf ections, bact erial inf ections, sleep disor der s and w ounds.

Scientific Updat es: In 19 42, a compound called hy pericin w as isolat ed f r om St . J ohn’ s w or t and used as a nat ur al antidepr essant . It can also r eliev e pain and cause a mild sedating ef f ect . It has been show n t o be a mor e pow er f ul antidepr essant t han placebo and many st andar d antidepr essant s.1 99

Saf et y : This her b can cause phot osensitivit y , alt hough incidence is r ar e in humans, wit h t he ex ception of A IDS patient s w ho hav e t aken lar ge doses. Ex posur e t o st r ong sunlight f or any one wit h f air skin is not r ecommended.

Complement ar y Agent s: Capsicum, t hy me, vit amin B-complex , vit amin B6 , vit amin B12, ( sublingual) , f olic acid, calcium/ magnesium, wild y am, phenylalanine, t y r osine and t aurine.

TAHEEBO (see Pau d’Arco)

THYME (Thymus vulgaris)

Definition: Used by t he ancient Gr eeks f or it s ar omatic pr oper ties, t hy me w or ks t o r elax st omach spasms and pr omot es healing. Thy mol, or t hy me oil, is used in List erine f or it s antiseptic action.

A pplications: Br onchitis, coughs, digestiv e ailment s, gas, gingivitis, gout , headaches, lar y ngitis, lung disor der s, sciatica pain, sor e t hr oat s, st omach pr oblems, t hr oat maladies and w or ms.

Scientific Updat es: The t hy mol cont ent of t hy me w or ks as an ex pect or ant and cough suppr essant and is f r equently used in cough sy r ups pr escribed f or lung ailment s like br onchitis.2 0 0 When combined wit h f enugr eek, t hy me w or ks t o r eliv e t he pain of migr aine headaches.20 1 The car minativ e pr oper ties of t hy me make it an ef f ectiv e t r eat ment f or st omach upset s.2 02

Saf et y : Use in appr opriat e dosages. Check wit h a phy sician if pr egnant or nur sing bef or e t aking t hy me.

Complement ar y A gent s: Fenugr eek, capsicum, y er ba sant a, mar shmallow , mullein, saw palmet t o, wild cher r y , licorice, vit amin C, bioflav onoids, vitamin A and acidophilus.

UVA URSI (Arctostaphylos uva-ursi)

Definition: Uv a ur si cont ains a compound called ar butin, w hich has t he abilit y t o dr ain ex cess w at er f r om t he cells, pr omoting an antiseptic ef f ect on t he kidney s.

A pplications: Bladder inf ections, Bright ’ s dis

83

ease, cy stitis, diabet es, nephritis, w at er r et ention, liv er ailment s and chr onic diar r hea.

Scientific Updat es: The primar y constit uent of uv a ur si is a gly coside called ar butin w hich is r esponsible f or it s diur etic action. In addition, w hen it is ex cr et ed f r om t he kidney s, ar butin pr oduces an antiseptic ef f ect on t he mucous membr anes of t he urinar y t r act .20 3Chemical compoundsin uv a ur sialso help t o balance t he pH of urine.20 4A merican r esear ch f ound t hat uv a ur si w as ef f ectiv e against nephritis and kidney st ones and possessed all-ar ound t onic pr oper ties.2 0 5 In addition, t est s hav e f ound t hat ex t r act s of uv a ur si hav e show n some anticancer pr oper ties and antibiotic action.20 6

Saf et y : Must be used as dir ect ed. Pr egnant w omen should consult t heir phy sician bef or e using uv a ur si. Pr olonged or ex cessiv e use may cause gast ric ir rit ation.

Complement ar y A gent s: Par sley , buchu, alf alf a, cor nsilk, juniper ber ries, mar shmallow , cr anber r y , lemon gr ass, vit amin C, bioflav onoids, vit amin B6, pr oant hocy anidins, B-complex , bee pollen, phy t onut rient s and miner al and elect r oly t e supplement s.

VALERIAN ROOT (Valeriana officinalis)

Definition: The est er -cont aining compoundsin t his her b giv e it a char act eristic odor and help t o pr o-mot e it s nat ur al and saf e sedating ef f ect .

A pplications: Insomnia, headaches, hy per excit abilit y , hy per t ension, hear t disor der s, af t er bir t h pains, anxiet y , t ension, high blood pr essur e, st r ess, ner v ous st omach, palpit ations, menst r ual cr amps and muscle spasms.

Scientific Updat es: Valerian t r anquilizes and r egulat es t he aut onomic ner v ous sy st em, enhances higher br ain f unctions, and eases childhood psy cho-somatic dist ur bances and behavior al disor der s.2 07 Valerian impr ov es sleep qualit y wit h none of t he dr aw backs of bar bit ur at es.2 08 Valerian is also r ecommended f or any one w ho suf f er s f r om car diov ascular disease or hy per t ension in t hat it helps t o r elax smoot h muscle and ease t ension.

Saf et y : No know n t oxicit y exist s. Ex t r eme doses should be av oided. Pr egnant w omen should consult t heir phy sician bef or e t aking v alerian.

Complement ar y A gent s: Hops, chamomile, passionflow er , skullcap, mullein, mar shmallow , w ood bet ony , haw t hor ne ber ries, black cohosh, niacin, calcium/ magnesium, vit amin B6 and melat onin.

WILD CHERRY (Prunus virginiana)

Definition: Found in old f ashioned lozenges because of it s cough-soot hing pr oper ties, wild cher r y can help calm dr y coughs and lubricat e ir rit at ed mucous membr anes.

A pplications : Aller gies, ast hma, congestion, coughs, colds, sor e t hr oat s, br onchitis f ev er and t uber culosis.

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Scientific Updat es: Wild cher r y has t he abilit y t o calm and soot he ir rit at ed mucosal tissue.2 0 9 “ Wild cher r y bar k’ s use f or r educing t he sy mpt oms of r espir at or y dist r ess is wit hout equal in t he her b kingdom.” 2 1 0 It can benefit ast hmatics by r elaxing t he ner v es w hich f eed t he lungs.21 1

Saf et y : No know n t oxicit y .

Complement ar y Agent s: Slipper y elm, capsicum, f enugr eek, y er ba sant a, mullein, saw palmet t o, mar shmallow , t hy me, vit amin C, bioflav onoids, pr oant hocy anidins, phy t onut rient s, vit amin A, B-complex , vit amin B1 2, pot assium and calcium/ magnesium.

WILD YAM (Dioscorea villosa)

Definition: Tr aditionally used f or it s hor monal pr oper ties, Mexican wild y am r oot is consider ed a phy t oest r ogen ( pr ogest er one) wit h none of t he side ef f ect s of sy nt hetic hor mones. It s usein cr eam f or m is emer ging as a viable t r eat ment f or ost eopor osis, menst r ual disor der s and menopause.

A pplications: Hor monal imbalance, PMS, men-st r ual disor der s, inf er tilit y , moods swings, fibr o-cy stic br east s, ut erine fibr oids, ov arian cy st s, menopause, ost eopor osis, cancer (hor monally r elated) , fibr omy algia and pr ost at e disease.

Scientific Updat es: Dr . J ohn Lee’ s st udiesimpr essiv ely delineat e t he abilit y of t r ansder mal wild y am t o ef f ectiv ely r aise pr ogest er one and balance est r o-gen, w hich may help t o pr ev ent and t r eat cer t ain cancer s and a my riad of hor monally r elat ed sy mp-t oms.21 2

Saf et y : Consider ed saf e and nont oxic if used in appr opriat e amount s. A cont r aceptiv e ef f ect only occur s wit h ex t r emely lar ge doses.

Complement ar y Agent s: Dong quai, black cohosh, damiana, saw palmet t o, sar saparilla, vit amin E, vitamin B complex , f olic acid, essential f at t y acids, vit amin C, bioflav onoids and gr ape seed and pine bar k pr oant hocy anidins.

WOOD BETONY (Betonica officinalis)

Definition: As a mediev al r emedy f or head ailment s, w ood bet ony ’ s gly coside cont ent can help t o alleviat e head pain and dilat e blood v essels. It is consider ed a ner vine calmant her b.

A pplications: Ner v ous disor der s, headaches ( especially t ension) , insomnia, hy st eria, f acial pain, migr aines, liv er pr ot ect ant and Par kinson’ s disease.

Scientific Updat es: Today , scientist s hav e f ound t hat w ood bet ony has t he abilit y t o dilat e blood v essels and pr omot e r elax ation.2 13 It s v ascular ef f ect has been linked t o it s abilit y t o r eliev e headache pain, hence causing muscles t o r elax .2 1 4

Saf et y : Wood bet ony is consider ed saf e w hen t aken in appr opriat e doses. Because it has t he abilit y t o mildly stimulat e t he ut er us, it should be av oided in pr egnancy .

Complement ar y Agent s: Valerian, hops, skullcap, mar shmallow , mullein, chamomile, black cohosh, melat onin, lav ender , vit amin B-complex and calcium/ magnesium.

YELLOW DOCK (Rumex crispus)

Definition: As one of t he best blood-cleansing her bs, y ellow dock helps t o rid t he body of t oxins and pur ges t he ly mph glands. It is unusually rich in ir on and is an ex cellent liv er t onic.

A pplications: Anemia, blood disor der s, blood cleanser , boils, cancer , coughs, hiv es, ir on deficiency , liv er ailment s, psoriasis, r heumatism, skin disor der s and sor es.

Scientific Updat es: Yellow dock enhances t he

ood.21 5 liv er ’ s abilit y t o filt er t he blAntibact erial pr oper ties hav e also been obser v edin y ellow dock.2 16 “ Yellow dock r oot achiev es it s t onic pr oper ties t hr ough ast ringent purification of t he blood supply t o t he glands . . . It is of t en used in seasonal cleanses and blood det oxification pr ogr ams. Among all her bs, it has one of t he st r ongest r eput ations f or clearing up skin pr oblems, liv er and gallbladder ailment s, and glandular inflammation and sw elling.” 21 7

Saf et y : Use as dir ect ed.

Complement ar y Agent s: Dandelion, capsicum, bur dock, garlic, f enugr eek, quassia, kelp, black cohosh, r ed sage, blue-gr een algae, vit amin C, vit amin A, bioflav onoids, B-complex , pr oant hocy anidins and phy t onut rient s.

YERBA SANTA (Eriodictyon spp.)

Definition: Consider ed alung t onic, t his her b helps t o open r espir at or y passages and stimulat es t he pr oduction of nat ur al cor tisone.

Applications: Aller gies, ast hma, br onchial congestion, colds, flu, lar y ngitis, hemor r hoids and bladder inf ections.

Scientific Updat es: Yer ba sant a ex er t s a st r ong stimulant action on t he lungs enabling t hem t o ex pel

2 18

mucus. It also helps t o open r espir at or y passages af f ect ed by aller gic r eactions, and can help decr ease nasal dischar ge.21 9 In t he past , it has also been r ecommended f or hemor r hoids and bladder inf ections.2 20 In addition, y er ba sant a incr eases t he t her apeutic ef f ectiv eness of ot her her bs.

Saf et y : Use in t he appr opriat e dosage.

Complement ar y Agent s: Fenugr eek, capsicum, mullein, mar shmallow , slipper y elm, wild cher r y , saw palmet t o, t hy me, comf r ey , vit amin C, bioflav onoids, vit amin A, calcium/ magnesium, phyt onut rient s and pr oant hocy anidins.

Endnotes

  1. 1 . Daniel B. Mowrey, Ph.D. The Scientific Validation of Herbal Medicine, Keat s Publishing, Connecticut , 198 6, 2.

  2. 2 . P. De Froment . “ Unsaponifiable subst ance f rom alf alfa for

pharmaceuticals and cosmetic use.” French Pat ent 2, 1 87,32 8, 1974.

  1. E. Tyihak and B. Szende. “Basic plant prot eins wit h antit umor activit y.” Hungarian Pat ent 7 98, 1970.

  2. M.C. Robson, et al., “Myt h, Magic, Wit chcraft or Fact : Aloe Vera Revisit ed, Journal of Burn Care and Rehabilit ation,(3 ): 1935: 157-62. See also L.J. Lorenzet ti, “Bact eriost atic propert y of Aloe Vera, Journal of Pharmacological Science, (53) : 19 64: 128 7.

  3. R.W. Shelt on, “Aloe Vera, it s chemical and t herapeutic properties,” Int ernationalJournalof Dermat ology, ( 30) : 199 1: 679

6. J.B. Kahlon, et al., “Inhibition of AIDS virus replication by ace-mannan in vit ro,” Mol Biot her (3 ): 1 991 : 12 7-35 .

7 . Rebecca Flynn, M.S., and Mark Roest . Your Guide t o St andardized Herbal Product s. One World Press, Prescot t , Arizona: 1995: 4.

  1. Alma E. Guinness, Family guide t o Nat ural Medicine, Reader’s Digest Association, New York, 19 93, 324 .

  2. Mowrey, 24 0.

  1. 10 . James Duke. Handbook of Medicinal Herbs. CRC Press, Boca Rat on: 1985, 120 .

  2. 11 . Michael Murray, N.D., and Joseph Pizzorno, N.D. Encyclopedia of Nat ural Medicine. Prima Publishing, Rocklin, California: 199 1, 462.

  3. 12 . Guinness, 29 8. See also J. Young. American Journal of Medical Sciences. 9, 310, 1 831 , N. R. Farnswort h and A.B. Seligman. “Hypoglycemic plant s.” Tile and Till. 57(3), 52-56, 19 71, and P.S. Benoit , H.H.S. Fong, G.H. Svoboda and N.R. Farnswort h. “Biologic and phyt ochemical evaluation of plant s.

XIV. Anti-inflammat ory evaluation of 163 species of plant .” LLoydia. 39 (2-3 ), 1 60-61, 1976.

  1. A.R. Hut chens. Indian Herbology of Nort h America. Merco, Ont ario, Canada: 19 73.

  2. Penelope Ody, The Complet e Medicinal Herbal, Dorling-Kindersley, New York, 1993, 71 .

  1. 15 . U.C. Bhargava AND B.A. West fall, “Antit umor activit y of juglans nigra ( black walnut ) ext ractives, Journal of PHarmaceutical Sciences, 57 (10), 16 74-1 677 .

  2. 16 . Ibid.

  1. Mowrey, 2 30.

  2. Jack Rit chason, The Lit tle Herb Encyclopedia, Woodland Publishing, Pleasant Grove, Ut ah, 1994, 3 0.

19 . Paul Barney M.D., Clinical Applications of Herbal Medicine, Woodland Publishing, Pleasant Grove, Ut ah, 1996, 6 6.

20. Michael A. Weiner Ph.D. and Janet A, Weiner. Herbs t hat Heal. Quant um Books, Mill Valley: Calif ornia: 1994, 87.

  1. 21 . Pet er Holmes, The Energetics of West ern Herbs, Art emis Press, Boulder, 1989, 278 .

  2. 22 . V.E. Tyler, L.R. Brady and J.E. Robbers. Pharmacognosy. 7t h ed. Lead and Febiger, Philadelphia: 1976.

  3. 23 . H.W. Youngken. Text book of Pharmacognosy. 5t h ed. Blakist on, Philadelphia: 1 943.

  4. 24 . M. Grieve, F.R.H.S. A Modern Herbal. Dorset Press, New York: 19 94, 134 .

  5. 25 . S.M. Kupchan and A. Karim. “ Tumor inhibit ors 114: Aloe emodin: antileukemic principle isolat ed from Rhamnus fangula L.” Lloydia, 39, 223-22 4, 1 976 .

  6. 26 . H.W. Youngken; Text book of Pharmacognosy. 5t h ed. Balkist on, Philadelphia, Pennsylvania: 1943.

85

27. P. Behrns. “Healing remedies in word and illust ration.” Krankenpflege. 29(3), 101-04, 197 5.

2 8. Mowrey, 6 8.

  1. Ibid., 58 and 249.

  2. Flynn, 10.

3 1 T. Koloat a and D. Chungcharcon. “The effect of capsaicin on smoot h muscle and blood flow of t he st omach and int estine.” Siriraj Hospit al Gazet t e. 24, 14 05-1418, 1 972.

  1. Paul Barney, M.D. Clinical Applications of Herbal Medicine. Woodland Publishing, Pleasant Grove, Ut ah: 1995, 55.

  2. Ibid., 20.

3 4. Pet er Holmes. The Energetics of West ern Herbs. Art emis Press, Boulder: 19 89, 322.

  1. Murray and Pizzorno, 419.

  2. Mowrey, 58.

  3. M. Marchesi, M. Marcat o and C. Silvest rini. “A laxative mix-t ure in t he therapy of constipation in aged patient s.” Giornale de Clinica Medica. Bologna: 63, 850-63, 19 82.

  4. Mowrey, 5 8.

3 9. Murray and Pizzorno, 235.

  1. Flynn, 12.

  2. Ibid.

  3. Mowrey, 7 6.

  1. 4 3. L. D’amico. “Ricerche sulla presenza di sost anze ad azione anatibiotica nelle piante superiori.” Fit ot erapia. 21(1), 77-79, 1950.

  2. 4 4. “The Cat s. Claw,” The Energy Times, May-June, 1995: 12.

  1. Riccardo Cerri, “New Quinovic Acid Glycosides from Uncaria Tomentosa,” Journal of Nat ural Medicine Vol. 51, No. 2, Mar-Apr, 1988: 257-61.

  2. R. Aquino, et al., “Plant Met abolit es: st ruct ure and in vit ro antiviral activit y of Quinovic acid glycosides from Uncaria Toment osa,” Journal of Natural Product s, Vol, 5 2, No. 3, may-June, 1990: 55 9-64.

  3. Philip A. St einberg, “Uncaria Tomentosa (Cat’s Claw): A Wondrous Herb From t he Peruvian Rainforest ,” TOWNSEND LETTER, 130, May, 199 4: 2 .

  4. Ibid., New Editions Healt h World, Feb. 1995: 43.

  5. T. Shipochliev. “Ext ract s from group of medicinal plant s enhancing ut erine t onus.” Vet erinary Sciences (SOFIA) . 18(4), 94-98 , 1981.

  6. J. Breinlich and K. Scharnagel. “Pharmacological properties of t he ene-yne dicloet hers from atricaria chamomilla, antiinflammat ory, anti-anaphylactic, spasmolytic, and bact eriost a-tic activit y.” Arzneimit t el-Forschungen, 18(4), 429-31, 1968.

V. Yakolev and A. Von Schlichtegroll. “Anti-inflammatory activit y of alpha-bisabolol, an essential component of chamomile oil.” Arzneimit t el-Forschungen. 19(4) , 61 5-16, 1969. O. Isaac and G. Kristen. “Old and new met hods of chamomile t herapy. Chamomile as example for modern research of medicinal plant s.” Medizinische Welt . 31 (31-31) , 1145-49, 1 980. J.L. Hart well. “Plant s used against cancer: a survey.” Lloydia. 31, 71, 1968.

  1. Jack Rit chason, The Lit tle Herb Encyclopedia, 3 rd ed. Woodland Books, Pleasant Grove, Ut ah: 19 94, 63-64.

  2. Ibid., 65.

  3. A.Y. Leung. Chinese Herbal Remedies. Universe Books, Now York: 1984, 47-49.

  1. 5 4. Mowrey, 235.

  2. 5 5. Ibid. 82.

86

  1. Louise Tenney. Today’s Herbal Health, 3rd ed. Woodland Publishers, Pleasant Grove, Ut ah: 1992.

  2. Rit chason, 66.

  3. Ody, 113.

  4. Guinness, 302 .

  5. Rit chson, 68.

  6. Grieve, 111.

  7. Alma R. Hut chens. Indian Herbology of Nort h America. Merco, Ont ario, Canada: 1 969, 10 8.

63 . Ody, 164.

64. Holmes, 300 .

  1. 65 . L.S.M. Curtin. Healing Herbs of t he Upper Rio Grande. Sout hwest Museum, Los Angeles: 19 65.

  2. 66 . Tenney, 46.

67. Ibid.

68 . Michael Murray, N.D., and Joseph Pizzorno, N.D. Encyclopedia of Nat ural Medicine Prima Publishing, Rocklin, California: 1991, 462.

  1. Guinness, 298.

  2. J. Young. American Journal of Medical Sciences. 9, 31 0, 18 31.

  3. N. R. Farnswort h and A.B. Seligman. “Hypoglycemic plant s.” Tile and Till. 57(3), 52-5 6, 1971 ,

  4. Mowrey, 2 82.

  5. Ibid., 2 83.

  6. Flynn, 18.

75 . Ibid.

  1. Ibid., 1 9.

  2. Murray and Pizzorno, 462 .

78 . Gary Gillum, “Echinacea,” Today’s Herbs, Provo, Ut ah: Woodland Books, Vol. 1 issue 11 , July, 1981: 1 .

79. Murray, ENCYCLOPEDIA OF NATURAL MEDICINE, 58.

80 . V.H. Wagner and A. Proksch, “Immunostimulat ory Drugs of Fungi and higher Plant s,” Economic Medicinal Plant Research, 1985: (1), 113053.

  1. Ibid.

  2. Ody, 176.

83 . Mowrey, 98.

84. Ibid., 19-20 .

85 . Ibid., 279.

  1. Rit chason, 85.

  2. G. Valet t e, Y Sauvaire, et al. “Hypocholest erolemic effect of fenugreek seed in dogs.” At herosclerosis. 50, 105-111, 1984.

  3. W.A. Thompson. Herbs t hat Heal. Charles Scribner’s Sons, New York: 1976, 160-61.

89 . G. Ribes, Y. Sauvaire, J.C. Valet t e, et al. “Effect s of fenugreek seeds on endocrine pancreatic secretions in dogs.” Annals of Nut rition and Met abolism. 28, 37-43, 198 4.

  1. Rit chason, 91.

  2. Ibid.

  3. Guinness, 308.

  4. Mowrey, 122-1 23.

  5. C.J. Cavallit o and J.H. Bailey. “Allicin, t he antibact erial principle of allium sativum. I. Isolation, physical properties and antibact erial action.” Journal of t he American Chemical Societ y. 66 . 1950-51, 1945.

  6. Weiner, 1 60.

  7. Guinness, 308.

  8. Mowrey, 104.

  9. Flynn, 28.

99. “Ginger.” The Lawrence Review of Natural Product s: Fact s and Comparisons. St . Louis: Nov. 1991.

1 00. Weiner, 164.

1 01. F. Juguet , et al., “Deceased cerebral 5-HT1A Recept ors during aging: reversal by Ginkgo biloba ext ract ,” J. Pharm Pharmacol., April, 1994: 46 (4 ), 318-2 8.

102. G. Vorberg, “Ginkgo biloba ext ract (GBE): A long t erm st udy of chronic cerebral insufficiency in geriat ric patient s,” Clinical Trials Journal, (1985) 22, 149-57.

103. Deanne Tenney, Ginseng, Woodland Press, Pleasant Grove, Ut ah: 1996, 20.

1 04. Ibid., 21.

105. Ibid., 31.

106. Louise Tenney, 76.

107. Mowrey, 158 .

108. Rit a Elkins, M.H. Goldenseal, 16 .

1 09. Ibid., 17.

110. List , vol. 2-5.

1 11. Ibid.

1 12. R.N. Chopra. Indigenous Herbs of India. 2nd ed. Art s Press, Calcut t a: Chopra R.N. et al. 1 93 3.1 13 Bet t y Kamen. “Gymnema Ext ract .” Let ’s Livd. Sept . 1989, 40-41.

114. Journal of Et hmorpharmacology. 1986, 143-46.

115. Flynn, 47.

116. Guinness, 3 11.

1 17. “Hawt horn.” The Lawrence Review of Nat ural Products: Fact s and Comparisons. St . Louis: May, 1987. 118. Murray and Pizzorno, 3 83. 119. R. Blesken, “Crat aegus in cardiology,” Forsch Med, 110, 1992 : 290-92

1 20. Mowrey, 32.

121. Mowrey, 164-65.

122. Ibid., 83.

1 23. Ibid., 84.

124. Flynn, 52.

125. Ibid., 130.

126. Holmes, 366.

1 27. Mowrey, 123.

128. Ibid., 268 .

129. Rit chason, 1 33.

130. C.H. Cost ello and E.V. Lynn. “Estrogenic subst ances from plant s: glycyrrhiza glabra.” Journal of t he American Pharmaceutical Association. 39, 177-80, 1950.

131. Ody, 65.

132. Guinness, 315.

1 33. Michael Murray N.D. The Healing Power of Herbs. Prima Publishing, Rocklin, California: 19 92, 431 .

134. “Licorice.” The Lawrence Review of Nat ural Product s: Fact s and Comparisons, June, 1989. 135. Murray, Healing Power of Herbs, 24 1. 1 36. Ibid. 1 37. Jack Rit chason, 145. 138. P.H. List and L. Hoerhammer. Hagers Handbuch der

Pharmazeutischen Praxis. Vol. 2-5, Springer-Verlag: Berlin. P. Schauenber and F. Paris. Guide de Plant es Medicinales. Delachaux et Niestle, S.A., Neuchat el, Swit zerland: 1969. R.W. Wren. Pot t er’s New Encyclopedia of Bot anical Drugs Preparation. 7t h ed. Healt h Science Press, Rustingt on, England: 1970 .

1 39. “Marshmallow” The Lawrence Review of Nat ural Product s: Fact s and Comparisons. St . Louis: Dec. 19 91.

140. A. Desplaces, et al., “The effect s of silymarin on experiment alphalloidin poisoning,” Arneimit t el-Forsch, 25, 1975: 89

96 . 141. Murray, The Healing Power of Herbs, 2 44. 142. Ibid., 248 . 14 3. “Mullein.” The Lawrence Review of Nat ural Product s: Fact s

and Comparisons, St . Louis: Sept . 19 89.

14 4. James F. Balch M.D. and Phyllis A. Balch, CNC. Prescription for Nut ritional Healing. Avery Publishing, Garden Cit y Park, New York: 1990, 56.

145. F. Ellingwood. Therapeutics and Pharmacognosy. Eclectic Medical Pub. Portland, Oregon: 198 3.

146. G. Majno. The Healing Hand: Man and Wound in t he Ancient World. Harvard University Press, Cambridge: 197 5, 217-18.

14 7. Mowrey, 57.

14 8. Ibid., 75.

149. Tenney, Encyclopedia of Natural Remedies, 80.

150. H. Gershon and L. Shanks, “Fungit oxicit y of 1,4-napht ho-

quinones t o Candida albicans and Truchophyt on ment agrophyt es,” Canadian Journal of Microbiology, 21, 1975 : 1317

21. 151. Penelope Ody. The Complete Medicinal Herbal. Dorling

Kindersley, New York: 1993, 79.

152. Murray and Pizzorno, 399.

153. Ody, 79 .

154. J.D. Bell and J. Doran, “Gallst one dissolution in man using an essential oil preparation,” British Medical Journal, 278, 19 79: 24.

15 5. Barney, 72.

156. Mowrey, 236 .

15 7. Rit chason, 190.

158. Rit chason, 16 3.

159. A.Y. Leung. Encyclopedia of Common Nat ural Ingredient s. New York: 1980, 2 57-59. 160 . D.M.R. Culbret h. A Manual of Mat eria Medica and

Pharmacology. Philadelphia: 1927. 161. Mowrey, 234. 16 2. Flynn, 61. 163. Ibid. 164. Guinness, 319. 165. Mowrey, 240 . 166. Rit chason, 18 1. 167. Grieve, 6 63. 16 8. Tenney, 114. 169. Mowrey, 4. 170. Ibid. 171. J. King. The American Dispensat ory. Cincinnati: 1866. 172. Rit chason, 19 2. 173. Mowrey, 54. 174. Rit chason, 19 3. 175. Mowrey, 54. 176. Mowrey, 186, 10 9. 177. Ibid., 109 . 17 8. Rit chason, 195. 17 9. Rit chason, 206. 18 0. Ody, 95. 181. Guinness, 321. 18 2. Rit chason, 207. 183. Mowrey, 19.

184. Ibid., 19.

185. Ibid., 287.

186. Leung, 15 2.

187. J. Braeckman. “The extract of Serenoa repens in t he t reatment of benign prost atic hyperplasia: A multi cent er open st udy.” Current Therapy Res. 55 , 776-85 , 1994.

188. Mowrey, 77.

1 89. B.A. Kurnakov. “Pharmacology of skullcap.” Farmakologiia I Toksikologiia. 2 0(6), 79-80, 1957 .

190. S. Shibat a, M. Harada, and W. Budidarmo. “Constit uent s of Japanese and Chinese crude drugs. III. Antispasmodic action of flavonoids and anthraquinones.” YAKUGAKU ZASSHI. 80, 62024, 1960.

V. Usow. Farmakologiia I Toksikologiia. 21(2) 31-34, 1958.

A.F. Gammerman and I.D. Yourkevit ch, eds. Wild Medicinal Plants. Bello-Russia Publishers, Academy of Science, Instit ut e of Experiment al Bot anics and Microbiology, Minsk: 1 965 .

1 91. T. Usow. Farmakologiia I Toksikologiia. 21(2), 31-34, 1958 .

192. Pederson, 157.

193. Shook, 163.

194. Barney, 98.

195. Ibid., 136 .

1 96. Ibid., 29.

197. Rit chason, 226.

198. Ibid.

199. Murray, 296.

2 00. Guinness, 324.

201. Velma Keit h and Monteen Gordon, The How To Herb Book, Mayfield Publishing, Pleasant Grove, Ut ah: 19 84. 202. Guiness, 324 . 203. Ibid., 233. 204. B.S. Bart on. Collections for an Essay Toward a Mat eria

Medica of t he Unit ed St ates. 3rd ed. Edward Earle and Co., Philadelphia: 1810.

20 5. J.L. Harwell. “Plant Remedies for Cancer.” Cancer Chemot herapy Reports. July, 19-24, 1960. 20 6 R. Benigni. “The presence of antibiotic substance in t he higher plant s.” FITOERAPIA. 19 (3), 1-2, 19 48.

207. U. Boeters. “Treat ment of aut onomic dysregulation wit h valepot riat es ( Valmane).” Muenchener Medizinische Wochenschrift . 3 7, 18 73-1876, 19 69. V. Kempinskas. “On the action valerian.” Farmakologiia I Toksikologiia. 4(3), 3 05-309, 1 964 . R. Klich and B. Gladbach. “Childhood behavior disorders and t heir t reat ment .” Medizinische Welt . 26( 25) , 125 1-1254, 1975 .

208. P.D. Leat hwood and F. Chauffard. “Aqueous ext ract of valerian reduces latency t o fall asleep in man.” Plant a Medica. 54, 1 44-48, 1985.

209. Mowrey, 131 .

210. Ibid. 240.

211. Barney, 10 .

212. John R. Lee, M.D., Natural Progest erone: The Multiple Roles of a Remarkable Hormone, BLL Publishing, Sebast opol, California: 1993.

2 13. Daniel P, Mowrey. The Scientific Validation of Herbs. Keat s Publishing, New Canaan, Connecticut : 1 986, 1 93 . T.V. Zinchenko, and I.M. Fefer. “Investigation of glycosides from bet onica officinalis.” Farmat sevt Zhurnal. 1 7(3), 35-38, 19 62.

214. Rit chason, 2 55.

88

21 5. Mowrey, 19. 21 6. List , vol. 2-5. 217. Mowrey, 207. 21 8. Rit chason, 262. 21 9. Ibid. 22 0. Grieve, 8 65.

An Over view of Ot her Nat ur al Supplement s

ACIDOPHILUS

Definition: Cer t ain subst ances w hich sour , such as activ e cult ur ed y ogur t , but t er milk and cer t ain cheeses, cont ain Lact obacillus acidophilus t hat enhance digestion and elimination by ef f ectiv ely digesting pr ot eins in t he bow el. A cidophilus also helps t o det oxif y har mf ul bact eria by helping t o r est or e “ f riendly bact eria” t hat keep cer t ain micr oor ganisms in check. Non-dair y sour ces of acidophilus ar e av ailable. Allsour ces, w het her liquid or capsule, should be r ef riger at ed and t aken on an empt y st omach in t he mor ning. Check ex pir ation dat es bef or e pur chasing any acidophilus pr oduct s. A cidophilus supplement s should be t aken af t er antibiotic t her apy or t heir ef f ect s will be neut r alized.

A pplications: constipation, y east inf ections, mout h sor es, colon pr oblems, f ungal and bact erial inf ections, diar r hea, high blood cholest er ol, indigestion and malnut rition.

Saf et y : Acidophilus is consider ed saf e but any one suf f ering f r om an aller gy t o milk pr oduct s should use only non-dair y acidophilus pr oduct s.

Recommendations: A cidophilus can be t aken in capsule, t ablet , liquid or edible f or ms such as butt er milk, y ogur t , et c. Alw ay s check f or ex pir ation dat e and use guar ant eed bact erial count pr oduct s wit h lact o and bifido bact eria.

ALPHA LIPOIC ACID (ALA)

Definition: ALA is a pow er f ul antioxidant compound w hich has r ecently emer ged as ev en mor e ef f ectiv e t han ot her antioxidant s due t o it s w at er and f at solubilit y andit s abilit y t o gr eatly pot entiat e t he action of vit amin E and glut at hione. ALA can be defined as an antioxidant compound w hich is sy nt he-sized in t he body in ex t r emely small amount s, alt hough it must also be supplied f r om f ood or supplement sour ces t o augmentint rinsic supplies. It is a vit amin-like subst ance w hich cont ains sulphur and play s a vit alr olein ener gy r eactionsin mit ochondr ial elect r on t r anspor t . This f unction is int rinsically r elat ed t o t he met abolism of glucose int o ener gy ( ATP) .

A pplications: Aging, AIDS, alcoholism, at her oscler osis, Bell’ s palsy , cat ar act s, cancer pr ev ention, cir r hosis, diabet es, diabetic neur opat hy , multiple scler osis, liv er disease, r adiation sickness or ex posur e, memor y/ Alzheimer ’ s disease, senile dementia, st r oke, Huntingt on’ s disease, Par kinson’ s disease and heav y met al poisoning.

Saf et y : Gener ally consider ed saf e, A LA has been used f or ov er 2 0 y ear s in Eur ope wit h no r epor t ed t oxicit y or adv er se ef f ect s. It is w ell t oler at ed and

89

assimilat ed t hr ough t he st omach. A nimal st udies hav e f ound t hat doses ov er 4 0 0 t o 5 0 0 mg per kilo-gr am of body w eight can cr eat e some t oxicit y . This amount t r anslat es t o dosages higher t han most people w ould use as a pr ev ent ativ e antioxidant compound. Childr en and pr egnant or lact ating w omen should not t ake t his supplement . A ny one w ho is under t he car e of phy sician or has a serious medical condition should check wit h t heir doct or bef or e using A LA . This supplement is consider ed saf e if used as dir ect ed. A LA may int er f er e wit h vit amin B1 assimilation; any one suf f ering f r om a t hiamine deficiency , such as many alcoholics, should t ake a t hiamine supplement in conjunction wit h A LA.

Recommendations: Gener ally speaking, t aking bet w een 4 0 t o 5 0 mg of A LA is consider ed a t her apeutic dose f or maint aining healt h, w hile doses in t he 1 0 0 mg r ange ar e used f or chr onic conditions. Diabetics can t ake bet w een 2 0 0 and 3 0 0 mg per day and ev en mor e if t heir phy sician f eels it is necessar y . A IDS patient s can ex ceed t his dose but must do so under t he super vision of t heir phy sician. A LA t her apy is a long-t er m t r eat ment and is usually not associat ed wit h shor t-t er m r esult s.

BEE POLLEN

Definition: Bee pollen is a fine pow der y subst ance t hat has been collect ed f r om t he st amen f ound wit h-in flow er blossom and st or ed by honey beesin honeycomb hiv es. It is consider ed a highly nut ritious and complet e f ood and cont ains a rich supply of B-com-plex vit amins, vit amins C, A, E, car ot enoids, f olic acid, amino acids, a wide ar r ay of miner als and some essential f at t y acids.

A pplications: Most aller gies, anemia, ast hma, at hletic endur ance, chr onic f atigue, immune sy st em disor der s, impot ence, inf er tilit y , kidney disor der s, menopause, pr ost at e disease and ulcer s.

Saf et y : A v er y small per cent age of t he population is aller gic t o bee pollen. If y ou suf f er f r om pollen aller gies, y ou should use bee pollen wit h caution. St ar t wit h a v er y small gr anule and w or k up t olar ger doses. If y ou ex perience t hr oat it ching or any ot her aller gic sy mpt om, discontinue use immediat ely . Using pollen t hat has been har v est ed f r om local bees helps t o av oid aller gic r eactions.

Recommendations: Bee pollen can be pur chased as a pow der , gr anules, canned, chew able w af er s, capsulized or in t ablet f or m. It should be pur chased f r om a r eliable sour ce and kept r ef riger at ed. It has been used f or cent uries t o pr omot e st amina and longevit y .

BEE PROPOLIS

Definition: Bee pr opolis is a r esinous subst ance gat her ed by honey bees f r om deciduous t r ee bar k and leav es. It is a sticky mat erial t hat bees use t o seal hiv e holes or cr acks. Bef or e it is used in t he hiv e,

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honey bees t ake t he pr opolis, combine it wit h nect ar f ound in t heir ow n secr etions and ev ent ually end up wit h a mix t ur e of w ax , pollen and bee br ead. Pr opolis has been used f or t housands of y ear s as a pr ot ection against inf ection, a pr omot er of healing and as a super ior sour ce of ener gy and endur ance.

A pplications: Aller gies, br uises, bur ns, cancer , her pes zost er , f atigue, sor e t hr oat s, nasal congestion r espir at or y ailment s, acne, sunbur n, shingles, flu, colds, coughs, and ulcer s.

Saf et y : Gener ally consider ed saf e alt hough it should be initially t aken in small amount s t o check f or pot ential aller gic r eactions.

Recommendations: Wit h any bee pr oduct , pot ency is vit al. Fr eeze-dried pr oduct s or v acuum-packed supplement s ar e bet t er t han simple capsulized v arieties. Bee pr opolis is v er y delicat e and can br eak dow n r apidly .

BENTONITE

Definition: Bent onit e is a highly absor bent claylike subst ance t hat helps t o lif t impact ed w ast e matt er w hich has accumulat ed on t he w alls of t he gas-t r oint estinal t r act . It is usually usedin colon cleansing pr ogr ams and wit h enema t her apy . It should be used under t he dir ection of a healt h car e pr actitioner .

A pplications: Blood and colon purification, constipation, par asitic inf ections, and f ood aller gies.

Saf et y : Bent onit e t her apy should be used under t he car e of a healt h car e pr of essional. Check wit h y our doct or bef or e using any colonic t r eat ment .

Recommendations: Bent onit e is usually sold as a pow der and should be used judiciously .

BIOFLAVONOIDS

Definition: Bioflav onoids ( also r ef er r ed t o as “ flav onoids” ) comprise a gr oup of plant pigment s t hat pr ovide ex cellent cellular pr ot ection by modif ying t he action of aller gens, car cinogens, and vir uses. Bioflav onoids ar e r esponsible f or giving plant s and t heir blossoms color pigment and ar e also f ound in t he w hit e mat erial locat edjust beneat h t he peel of cit r us f r uit s. While t hey ar e not t echnically vit a-mins, bioflav onoids ar e sometimes r ef er r ed t o as vit amin P. They ar e r emar kable f r ee r adical scavenger s and include hesper etin, hesperidin, quer cetin, eriodict y on, and r utin. Because t he body cannot pr oduce bioflav onoids, t hey must be supplied t hr ough diet or supplement ation..

A pplications: Br uising, bleeding (including heav y menst r ual) , high cholest er ol, cat ar act s, or al her pes, aller gies, ast hma, liv er disease and gum disease.

Saf et y : Ex cessiv ely high doses may cause diar r hea. Recommendations: Bioflav onoids ar e usually combined wit h ot her vit amins such as vit amin C and ar e

gener ally t aken in capsule or t ablet f r om. Some citr us deriv ed pow der s t hat can be mix ed wit h liquid ar e also av ailable. When buying any vit amin pr oduct , make sur e t hat it cont ains adequat e amount s of bioflav onoids.

BLUE-GREEN ALGAE (see Spirulina and Chlorella)

BOVINE CARTILAGE

Definition: Bovine car tilage helps t o pr omot e w ound healing and inhibit inflammation. Compounds in bovine car tilage hav e t he abilit y t o block angiogenesis, t he pr ocess by w hich t umor s ar e f ed by a net-w or k of new blood v essels.

A pplications: Rheumat oid ar t hritis, psoriasis, ulcer ativ e colitis, lupus, fir m t umor s, connectiv e tissue diseases and inflammat or y joint conditions.

Saf et y : Bovine car tilage is consider ed a nont oxic subst ance if t aken as dir ect ed.

Recommendations: Make sur e t o pur chase clean and pur e dried-pow der f or ms t hat come f r om cat tle w hich ar e disease and hor mone f r ee. Like shar k car tilage, bovine v arieties must be t akenin r at her lar ge doses in or der t o w or k. Loose pow der ed f or ms ar e much mor e pr actical, alt hough t he capsulized pr oduct can be used pr ev ent ativ ely .

CELL SALTS

Definition: Cell salt s ar e t r ace miner als t hat comprise t he 1 2 compounds believ ed t o cont ain t he activ eingr edient s usedin t he pr actice of t r aditional homeopat hy . On a cellular lev el, chelat ed t r ace miner als ar e absor bed up t o 8 0 per cent bet t er t han unchelat ed or inor ganic miner als. Ty pical cell salt s include magnesium phosphat e, calcium sulf at e, silica oxide, et c. They ar e usually t akenin t ablet f or m and placed under t he t ongue t o dissolv e.

A pplications: A v ast number of ailment s. Ev er y disor der has a par ticular cell salt f or mula. Saf et y : Miner al ov er doses can occur but cell salt t her apy is consider ed saf e.

Recommendations: Cell salt s ar e of t en sold as number ed homeopat hic pr epar ations under v arious label names and should come f r om r eliable sour ces.

CHITOSAN

Definition: Chit osan is a fiber -like pr oduct made f r om gr ound shrimp shells t hat inhibit s f at absor ption. It is not digestible and has t he abilit y t o absor b many times it s w eight in f at s, pr ev enting t heir absor ption t hr ough t he int estinal w all.

A pplications: Obesit y , high cholest er ol, hy per t en-sion, hear t bur n and gout .

Saf et y : Consider ed nont oxic but any one wit h a shellfish aller gy or w ho is pr egnant or nur sing should not use chit osan pr oduct s. Like fiber supplement s, chit osan can inhibit t he absor ption of lipid-based vit amins and should be t aken at a dif f er ent time. Drink at least eight glasses of w at er per day w hen t aking chit osan supplement s.

Recommendations: Chit osan comes in capsules and pow der s and should be t aken just prior t o eating a meal wit h f at cont ent . Four t o eight capsules per meal is t he usual amount r equir ed t o absor b adequat e amount s of f at . Using simple chit osan f or f at absor ption is bet t er t han blends w hich do not cont ain enough of t he compound t o be ef f ectiv e.

CHLORELLA

Definition: Chlor ella ar e single-celled gr een algae, t hought t o hav e t he richest cont ent of chlor ophyll. They ar e t r aditionally used as a blood de-t oxifier . Chlor ella cont ains an impr essiv e ar r ay of vit amins and miner als including 1 9 amino acids, RNA and DNA. Like ot her f or ms of algae, it is r ecommended f or blood building, boosting t he immune sy st em and inhibiting bot h bow el and blood t oxicit y . Testing is under w ay t o ev aluat e it s phy cocy anin cont ent f or cancer t r eat ment . Like spir ulina, chlor ella can help t o pr ot ect against ult r aviolet r adiation.

A pplications: Blood builder , blood purifier , cat ar act s, chr onic diseases, chr onic f atigue, diabet es, f ood supplement , hepatitis, hy pogly cemia, gast ritis, glaucoma, obesit y and w eight loss.

Saf et y : It isimpor t ant t o obt ain any t y pe of blue-gr een algae f r om a r eliable sour ce t o ensur e purit y . Ex cess ingestion of chlor ella may cause f atigue.

Recommendations: Chlor ella is av ailable in capsules, t ablet s, pow der , flakes, f r eeze-dried cr y st als, pr emeasur ed packet s and ex t r act s. It can be a good sour ce of vit amin K. Make sur e t olook f or pur e pr oduct s.

CHLOROPHYLL

Definition: Chlor ophyll is t he gr een pigment t hat plant s use t o car r y out t he pr ocess of phot osy nt he-sis. The gr eat er amount of chlor ophyll, t he gr eener t he plant . A s a f ood supplement , miner al-rich chlor ophyll pr ompt s tissue r epair , purifies t he blood and t heliv er and helps t o build r ed blood cells. It also w or ks as a nat ur al deodorizer and tissue healer . In addition, chlor ophyllcaninhibit t he gr ow t h of inf ectious micr oor ganisms, sanitize t he colon and t r eat gum disease. It also pr omot es t he pr olif er ation of f riendly int estinal flor a. Chlor ophyll can also be an ex cellent sour ce of vit amin K.

A pplications: Anemia, blood t oxicit y , ex posur e t o r adiation and ulcer s.

Saf et y : No know n t oxicit y . Use in appr opriat e doses.

Recommendations: Chlor ophyll is av ailable in liquid and capsulized supplement s. Look f or high qualit y sour ces. Fat-soluble chlor ophyll is pr ef er able t o

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w at er -soluble and can be f ound in f r esh juice sour ces.

CHONDROITIN SULFATE

Definition: Chondr oitin sulf at e is a pr omising new supplement . When combined wit h glucosamines sul-f at e, it helps t o alleviat e t he painf ul sy mpt oms of ost eoar t hritis and can f acilit at e car tilage healing and r egener ation in af f ect ed joint s. The chemical constit uent s of chondr oitin help t o cr eat e spaces in t he mat rix enhancing flexibilit y and cushioning by enabling it t o hold mor e w at er . Chondr oitin is a nat-ur ally occur ring compound f ound in joint tissue. Initialdat a suggest s t hat bot h chondr oitin sulf at e and glucosamine sulf at e may be t he most v aluable and ef f ectiv e nat ur al t r eat ment f or ar t hritis.

A pplications: Ost eoar t hritis, r heumat oid ar t hritis, gout , lupus, connectiv e tissue diseases, bur si-tis, joint t r auma.

Saf et y : Consider ed nont oxic, alt hough side ef f ect st udies hav e not been conduct ed f or longer t han a six-y ear time period.

Recommendations: Look f or supplement s labeled eit her chondr oitin sulf at e or mucopoly saccriarides. These pr oduct s should be phar maceutical gr ade t o ensur e purit y and pot ency . This compoundis usually f ound in capsule or t ablet f or m. NOTE: Chondr oitin sulf at e should alw ay s be used in combination wit h glucosamine sulf at e.

CITRIN (See HCA)

CONJUGATED LINOLEIC ACID (CLA)

Definition: CLA is a f or m of linoleic acid, an essential f at t y acid t hat nat ur ally occur s in some v eget able oils and in beef , v eal and dair y pr oduct s. It has impr essiv e antit umor and antioxidant pr oper ties. It seems t o hav e t he abilit y t o pr ev ent t he build-up of cholest er oldeposit sin t he ar t eries and t o pr omot e t he bur ning of f at st or es.

A pplications: Obesit y , at her oscler osis, high cho-lest er ol, cancer det er r ent and nat ur al antioxidant .

Saf et y : CLA is gener ally consider ed saf e. If y ou hav e liv er disease, consult y our phy sician. Taking f at absor bing compoundslike chit osan caninhibit t he absor ption of CLA , if t aken at t he same time. The beneficial ef f ect s of CLA t ake time t o occur .

Recommendations: Make sur e y ou ar e get ting pur e CLA . A dding v eget able oils t o a pr oduct t echnically means it has CLA cont ent but t his is not t he f or m of CLA y ou w ant . Take in r ecommended doses only . If y ou hav e t r ouble wit h f at digestion, t aking a lipase supplement may enhance assimilation.

CMO (CETYL MYRISTOLEATE)

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Definition: CMO, or cet yl my rist oleat e, is a f at t y acid w hich is absor bed in t he int estines af t er being or ally ingest ed. It can be ex t r act ed f r om living tissue or sy nt hetically pr oduced. CMO occur sin cer t ain mice species, male beav er s and in sper m w hale oil. Cur r ently , it is being pr oduced sy nt hetically wit hout using any animal ex t r act s. Simply st at ed, CMO has t he abilit y t o inhibit t he sy mpt oms of ar t hritic disease including pain, and inflammation and is also consider ed animmunizing agent against t he dev elopment of r heumat oid ar t hritis.

A pplications: Ost eoar t hritis, psoriatic ar t hritis, lupus, back pain, joint injuries, Reit er ’ s Sy ndr ome, aut oimmune diseases, ankylosing spondylitis and r heumat oid ar t hritis ( sev er al r epor t s claim t hat CMO is also ef f ectiv e f or r heumat oid ar t hritis as bot h a pr ev ent ativ e and t her apeutic agent ) .

Saf et y : Test s w hich hav e been r un on CMO con-t aining pr oduct s hav e f ound no side ef f ect s or t oxicit y . CMO should not be giv en t o childr en unless under t he super vision of a qualified healt h car e pr ovider . The ef f ect s of CMO on pr egnant or nur sing mot her s has not been st udied. A ny one suf f ering f r om liv er disease or ast hma should not t ake CMO wit hout t he appr ov al of t heir healt h car e pr of essional. A s is t he case wit h any f at t y acid supplement , car e should be t aken t o use t he pr oduct in r ecommended doses only .

Recommendations: Gener ally , a CMO pr ot ocol inv olv es a t hr ee-t o-six w eek cour se of t r eat ment . A minimum of t hir t y day s is r ecommended f or maximum ef ficacy . Ther apy t y pically inv olv es t aking a r ecommended number of capsules or liquid sev er al times a day wit h a br eak of sev er al day s and ev en-t ual r esumption of t r eat ment until t he entir e amount of CMO has been consumed. NOTE: If y ou hav e t r ouble digesting and assimilating f at s, t aking lipase may help t o ensur e pr oper absor ption of CMO w hich is a f at-based compound. Taking f at-absor bing supplement s like chit osan may int er f er e wit h t he pr oper assimilation of CMO.

COENZYME Q10

Definition: Coenzy me Q1 0 is a subst ance w hich r esembles vit amin E and is f ound in living cells. Nat ur al supplies of t his par ticular compound decr ease wit h age. Recent st udies hav e f ound t hat r e-supplying t he body wit h coenzy me Q1 0 may significantly r educe hy per t ension and hear t disease and enhance t he immune sy st em. Cur r ent st udies ar e under w ay using coenzy me Q1 0 as a t r eat ment f or A IDS. In addition, t his subst ance has been show n t o enhance w eight loss, healperiodont aldisease, r eliv e angina and inhibit t he aging pr ocess on a cellular lev el. It has also demonst r at ed it s abilit y t o r educe t he mor t alit y r at e of labor at or y animals suf f ering f r om leukemia and t umor s.

A pplications: Car diov ascular disease, cancer , high blood pr essur e, r espir at or y disease, ast hma, ment al illness, Alzheimer ’ s disease, candida, obesit y , multiple scler osis, periodont al disease, gast ric ulcer s, w eakened immune sy st ems and AIDS.

Saf et y : Alw ay slook f or pur e and r eliable sour ces of coenzy me Q1 0 . Supplement s should be st or ed in a dar k, cool envir onment .

Recommendations: The most common f or m of coenzy me Q1 0 is in capsulized f or m. Sof t gel caps t hat ar e lipid-based ar e r ecommended. This compound is also commonly included in antioxidant combinations and car diov ascular f or mulations.

CREATINE

Definition: Cr eatine is consider ed a nat ur ally occur ring nut rient f ound in skelet al muscles t hat is comprised of ar ginine, gly cine and met hionine ( t hr ee amino acids) . Cr eatine assist s in pr oviding muscle fiber s wit h t he ener gy needed t o f acilit at e quick and f or cef ulmov ement s. While most of t he body’ s cr ea-tine is obt ained f r om diet ar y sour ces, using it in supplement f or m t o enhance muscle building and at hletic per f or mance is cur r ently in use. Sev er al clinical st udies suggest t hat cr eatine supplement ation allow s f or mor e ener gy st or age, incr eased st amina, st r engt h and sy nt hesis of pr ot ein and lean muscle mass.

A pplications: A t hletic endur ance, muscle building and w eight loss.

Saf et y : No significant long-t er m st udies on t he saf et y of cr eatine exist . It s usage f or sev er al decades is consider ed r elativ ely saf e wit h an incr ease in muscle mass. Shor t-t er m side ef f ect s r epor t ed by at hlet es using lar ge doses of cr eatine include diar r hea, gas and int estinal upset . Cr eatine should not be used by any one suf f ering f r om any medical pr oblem wit hout t heir phy sician’ s appr ov al. People suf f ering f r om kidney disor der s should not t ake cr eatine.

Recommendations: Cr eatine is best utilized in pow der f or m. Ex act measur ement s can be obt ained wit h specific dispensing cups packaged wit h powder ed f or ms.

DESICCATED LIVER

Definition: When liv er is r educed t o a concent r at-ed and dr y pow der ed st at eit is consider ed desiccated. This par ticular f or m ofliv er is easy t o capsulize or add t o ot her healt h f or mulations. Desiccat edliv er is rich in ir on and a number of vit al vit amins and miner als. It s primar y f unction is t o build r ed blood cells, making it an ex cellent supplement f or any debilit at ed condition.

A pplications: A nemia, chr onic f atigue, w eakness, st r ess, liv er disease and at hletic endur ance.

Saf et y : Desiccat ed liv er t hat comes f r om or ganically r aised beef is r ecommended.

Recommendations: Pow der or t ablet f or ms ar e av ailable. Make sur e t he pr oduct is 1 0 0 per cent pur e.

DHA (DOCOSAHEXAENOIC ACID)

Definition: DHA is an omega-3 f at t y acid t hat is f ound in coldw at er fish lipids and can also be ex t r act ed f r om micr oalgae. It is consider ed one of t he primar y building blocks of t he r etina and of t he br ain. It is t he most plentif ul f at t y acid f ound in human br east milk and ser v es t o ensur e t he pr oper f unction of ner v e cellmembr anes. DHAis also f ound in eggs, or gan meat s and r ed meat s—people w ho hav e cut dow n on t hese f oods may be low in t he compound.

A pplications: Memor y disor der s, senile dementia, vision pr oblems, ner v e disease, br ain dy sf unction and ment al conditions.

Saf et y : If y ou ar e t aking DHA t hat has been isolat ed f r om a marinelipid sour ce, y ou need t o r ule out fish aller gies and check wit h y our phy sician. DHA obt ained f r om marinelipids should be combined wit h vit amin E. Long-t er m st udies on t aking DHA alone ar e not y et av ailable.

Recommendations: DHA is now av ailable as an isolat ed compound w hich is deriv ed f r om fish or micr oalgae sour ces. Look f or pur e pr oduct f r om r eliable companies. Not e: Don’ t conf use DHA f or DHEA, w hich is a hor mone and not a f at t y acid compound.

DHEA

Definition: DHEA is t he most abundant hor mone f ound in mammals and play s an int egr al r ole in a number of vit al phy siological pr ocesses. It significantly cont ribut es t o immune f unction, supplies t he biochemical building blocks f or t he sy nt hesis of ot her hor mones and has r ecently beenlinked t o many ot her biological f unctions. Like coenzy me Q1 0 , it diminishes wit h age, a f act t hat has linked DHEA depletion wit h almost ev er y major degener ativ e disease. It is consider ed a significant antiaging compound and it s depletion has been linked t o st r ess ex posur e.

A pplications: Lupus, r heumat oid ar t hritis, psoriasis, diabet es, pr ost at e disease, menopause, high cholest er ol and obesit y .

Saf et y : DHEA supplement ation should be done wit h t he consent of y our phy sician. While no significant r eactions hav e occur r ed t o supplement ation, some minor acne has occur r ed in some people. DHEA is not r ecommended f or any one suf f ering f r om br east , ov arian, ut erine or pr ost at e cancer since t hese can be hor monally stimulat ed malignancies. Long-t er m ef f ect s of ex t ended supplement ation wit h DHEA hav e not been st udied.

Recommendations: Tablet s or capsules of DHEA ar e av ailable. Look f or st andar dized pot ency and pur e pr oduct s wit h no filler s. NOTE: DHEA lev els can be assessed t hr ough a blood t est .

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DMAE (DIMETHYLAMINOETHANOL)

Definition: DMA E is a compound w hich, among ot her t hings, is consider ed a neur ostimulant . It has been used f or ev er y t hing f r om memor y andlear ning enhancement t o incr eased st amina. It is most commonly used as a mild stimulant t hat boost s ener gy wit hout int er f ering wit h sleep pat t er ns. DMA E is believ ed t o cont ribut e t o incr eased ment al aw ar e-ness and st amina wit hout t he significant side ef f ect s of caf f eine or amphet amine dr ugs. In r elation t o w eight loss, DMA E also cont ribut es t o height ened met abolism and t her mogenesis by boosting ener gy lev els and by helping r educe body f at st or es w hile building muscle. It is t hought t o w or kin t andem wit h her bs like ephedr a t o help maximize t her mogenesis, alt hough no clinical st udies suppor ting t his action exist .

A pplications : Memor y impair ment , lear ning enhancement , st amina, w eight loss and t her mogenesis.

Saf et y : DMA E can hav e significant side ef f ect s if t aken in lar ge quantities or if ov er used. Insomnia, headaches, muscle stif f ness abov e t he neck or in t he legsindicat es t hat DMA E dosages ar e t oo high. While t her e ar e no adv er se r eactions t o DMA E on r ecor d, any one wit h manic-depr essiv e illness and epilepsy should not use DMAE wit hout t he appr ov al of t heir phy sician. The r ule wit h DMA Eis t o begin wit h t he smallest possible dose. When DMA E is included in f or mulations, it s amount is usually pr opor tionat e t o it s t her apeutic pur poses.

Recommendations: DMA E can be f ound in cer t ain seaf ood and is nat ur ally pr esent in v er y minut e quantities in br ain tissue. It is consider ed a nut ritional supplement and is av ailable in capsules, liquids or pow der ed f or ms.DMA E may be added t o v arious f or mulas designed t o boost ener gy , fight f atigue or bur n f at . NOTE: If using t he liquid f or m of DMA E, r ef riger ation is r equir ed t o pr eser v e pot ency .

DMSO (DIMETHYLSULFOZIDE)

Definition: This compoundis act ually a by-pr oduct of t he paper manuf act uring pr ocess. Itis an oilyliquid wit h a slight garlicky smell andis used as a sol-v ent in commer cial pr oduct s like degr easer s. The ex t er nal application of t his compound has pr ov en it self v aluable f or muscle st r ains and spr ains, joint injuries and ev en on br oken bones. It seems t o alleviat e pain and pr omot e healing simult aneously . It is absor bed t hr ough t he skin int o t he bloodst r eam and has been used in t his w ay t o t r eat ar t hritis, muscle pr oblems, headaches, her pes, and ev en cancer .

A pplications: Muscle injuries, joint injuries, bone t r auma, st r ains and spr ains, back pain, sciatica, Dow n’ s sy ndr ome, acne, sinusitis, skin ulcer , her pes, cat ar act s, keloids and bur ns.

Saf et y : This pr oduct should nev er be t aken or ally and should be kept out of t he r each of childr en. Long

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t er m st udies ev aluating it s saf et y hav e not been conduct ed t o dat e. It should be used judiciously , accor ding t o individual inst r uction.

Recommendations: DMSO usually comes bot tled in liquid f or m and r esembles miner al oil.

ENZYMES

Definition: Enzy mes ar e biochemical compounds composed of pr ot ein w hich initiat e and r egulat e vir t ually ev er y f unction of t he human body . Enzy mes ar e essential f or lif e and cannot be manuf act ur ed sy nt hetically . Each and ev er y enzy me has a specific f unction and r ecent r esear ch st r ongly suggest s t hat t he healt h r amifications of enzy me t her apy is only just now emer ging. Our cult ur e’ s ov er consumption of cooked f oods has r esult ed in enzy me depletion, paving t he w ay f or a v ariet y of disor der s and diseases. Only r aw f oods cont ain enzy mes w hich con-v er t st or ed ener gy f or use, utilize ingest ed f ood, det oxif y har mf ul subst ances, andinitiat e and gov er n almost ev er y biochemical r eaction needed by all body sy st ems. Cooking dest r oy s most of t he enzy me cont ent of f oods. Supplement al enzy mes can be made f r om animalenzy mes such as pancr eatin or pepsin or f r om plant sour ces such as asper gillus, papay a or pineapples. Digestiv e enzy mesinclude amylase, pr ot ease and lipase. Pr ot eoly tic enzy mes include br omelin, papain, pectinase and pancr eatin.

A pplications: Aller gies, digestiv e disor der s, constipation, colon diseases, ulcer s, hear t bur n and aut oimmune diseases.

Saf et y : Use as dir ect ed.

Recommendations: Ov er -t he-count er v arieties come in t ablet s, capsules, pow der s, gums and liquid f or ms and may be combined in ot her f or mulations cont aining her bs, antioxidant s, et c. Take just prior t o eating and bet w een meals if y ou like.

ESSENTIAL FATTY ACIDS

Definition: Also know n as vit amin F, t hese ar e f at t y acids w hich must be supplied t hor ough t he diet and cannot be pr oduced by t he body . These ar e poly unsat ur at ed acids commonly used t o t r eat high cholest er ol, hear t disease and t o pr ev ent st r okes. The most essential of t he f at t y acids is called linoleic acid. Omega-3 f at t y acidsinclude EPA ( eicosapent aenioic acid) and DHA ( docosahex aenoic acid) f r om marine lipids. Coldw at er fish cont ain t w o essential f at t y acids r ef er r ed t o as EPA and DHA w hich hav e been show n t o significantly r educe t he risk of car diov ascular disease, cont ribut e t o ner v e healt h and act as nat ur al anti-inflammat or y agent s. Omega-6 f at t y acids include GLA ( gamma linolenic acid, also r ef er r ed t o as linoleic acid) and ar e usually f ound in plant sour ces. These acids can be f ound in flax seed oil, a rich plant sour ce of t he omega-3 f act or s, low in sat ur at ed f at s and cholest er ol-f r ee; black cur r ent oil, nat ur ally high in GLA (linoleic acid, w hich must be obt ained f r om diet ar y sour ces) ; and ev ening primr ose oil, t he richest sour ce of GLA (linoleic acid) f ound any w her e. ( Bor age oil is also rich in omega-6 f at t y acids.) A ny one wit h hor mone-r elat ed cancer s should limit t heir int ake of primr ose oil and use black cur r ent inst ead.

A pplications: High blood pr essur e, hear t disease, ar t hritis, br east cancer , psoriasis, eczema, w eight loss, multiple scler osis, br ain f unction, and PMS.

Saf et y : Diabetics should not t ake fish oil. Ot her sour ces of essential f at t y acids ar e highly r ecom-mended,including eating f r esh coldw at er fish. If y ou must t ake fish oil, t ake a vit amin E supplement also.

Recommendations: Use liquid or capsulized liquid f or ms. Pr oduct s t hat need r ef riger ation and comein dar k or light pr ot ect ed cont ainer s ar e pr ef er able. Combination capsules w hich cont ain a v ariet y of essential f at t y acids ar e also good.

FIBER SUPPLEMENTS

Definition: Fiber supplement s ar e pr oduct s comprised of one or a combination of fiber sour ces t hat can be combined wit h cer t ain her bs and ot her supplement s in or der t o pr ovide mor e diet ar y fiber and colon healt h. Today , f ew of us eat t he r ecommended 2 5 t o 4 5 gr ams of fiber per day and could benefit f r om t he many healt h adv ant ages of incr eased diet ar y fiber . A number of supplement s ar e av ailable and can be added t oliquid. They ar e also av ailablein bar f or m or as dr y supplement s.

A pplications: Car diov ascular healt h, high cholest er ol, obesit y , cancer pr ev ent ativ e, bow el disor der s, constipation, v aricose v eins and hemor r hoids.

Saf et y : Fiber is consider ed saf e if it is diet ar y in nat ur e and not t aken in such ex cess t hat diar r hea of obst r uction could occur . Drink plent y of w at er w hen t aking fiber andif y ou suf f er f r om any t y pe of colon disor der or digestiv e sy st em disease, check wit h y our doct or bef or e adding a fiber supplement . Take vit amin and miner al supplement s at dif f er ent times t han fiber as absor ption may be impair ed.

Recommendations: Fiber supplement s commonly include her bs such as aloe v er a, cascar a sagr ada, r hubar b, slipper y elm or acacia w hich help t o t onif y and heal t he mucous membr anes of t he colon. The primar y fiber sour ce of most pr oduct s is psyllium alt hough t her e ar e ot her sour ces. These include psyllium, w hich has a colorless t r anspar ent mucilage t hat f or ms ar ound it s insoluble seed; br an, wit hit slow solubilit y and good w at er -holding pr op-er ties; gums, w hich f or m a homogenous adhesiv e gelatinous mass in t he low er int estine t o ex pedit e w ast e t r ansit ; met hylcellulose, w hose slow solubilit y cr eat es a viscous solution f or ex pulsion; and ispaghula husk, w hich sw ells r apidly t o f or m a mucilage.

GLA (Gamma linolenic acid)

Definition: GLA is an essential f at t y acid f ound in plant sour ces. It belongs t o t he omega-6 v ariet y and can be obt ained f r om cer t ain oils such as bor age, flax seed, et c. A mericans ar e par ticularly at risk f or GLA depletion in t hat sour ces of GLA ar e not t y pically consumed in our count r y .

A pplications: Weight loss, high cholest er ol, PMS, car diov ascular disease, ner v e disease ( multiple scler osis) aut oimmune disor der s, nat ur alblood t hinner , alcoholism, br east cancer , immune dy sf unction and ar t hritis.

Saf et y : GLAis consider ed saf eif t aken as dir ected. As wit h any f at t y acid compound, check wit h y our doct or bef or e st ar ting supplement ation. Make sur e not t o t ake t his supplement at t he same time as a f at blocker like chit osan, or it s absor babilit y will be compr omised.

Recommendations: Using GLA as an isolat ed compound does not hav e a long t r ack r ecor d. If y ou t ake a f at t y acid supplement t hat is comprised of cer t ain oils like bor age, y ou will aut omatically get GLA .

GLUCOSAMINE SULFATE

Definition: Glucosamine sulf at e holds some v er y ex citing pot ential as a saf e t r eat ment f or ost eoar t hritis and ot her inflammat or y joint conditions. It is a nat ur ally occur ring amino-monosaccha-ride f oundin t hejoint s of mammals. When t aken as a diet ar y supplement , glucosamine appear s t o significantly r est or e nor mal biochemist r y in suppor ting t he r ebuilding and healing of ost eoar t hritic car tilage. A glucosamine deficiency has been linked t o ost eoar t hritis. Some st udies hav e suppor t ed t he abilit y of glucosamine t o healanti-inflammat or y disease.

A pplications: Ar t hritis ( especially ost eoar t hritis) , car tilage injuries, connectiv e tissue disease, joint pain and TMJ .

Saf et y : Consider ed nont oxic, easily t oler at ed and absor bed. Rar e side ef f ect s include nausea or st omach upset . Take wit h meals.

Recommendations: Look f or phar maceutical gr ade pr oduct s wit h st r ong pot ency and guar ant eed purit y . This supplement should alw ay s be t aken in conjunction wit h chondr oitin sulf at e f or maximum benefit . Dosages should be higher initially wit h a t apering of f ov er time. Result s will be noticeable wit hin a mont h t o six w eeks.

GLUTATHIONE

Definition: This compound is t echnically a pr ot ein w hich is sy nt hesized in t he liv er f r om t hr ee amino acids ( cy st eine, glut aminic acid and gly cine) . It is a pow er f ul antioxidant agent . It seems t o hav e some r emar kable pr ot ectiv e pr oper ties against r adiation, chemot her apy , heav y met als, t oxins and ot her poisons. When combined wit h selenium,it is par ticular ly helpf ul; it f or ms an enzy me galled glut at hione

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per oxidase, w hich pr ot ect s t he body f r om har m on a cellular lev el. It is par ticularly good as a liv er pr ot ect ant and may play a r ole in low ering t he risk of cancer .

A pplications: Relief f r om t he side ef f ect s of chemot her apy , ex posur e t o r adiation, heav y met al poisoning, liv er disease, alcoholism, liv er cancer and f r ee r adical pr ot ect ant .

Saf et y : The ef f ect s of long-t er m usage of t his compound hav e not y et been ex plor ed. As wit h any amino acid compound or deriv ativ e, check wit h y our doct or bef or e t aking t his supplement .

Recommendations: Some cont r ov er sy exist s as t o w het her glut at hioneis v er y ef f ectiv e w hen t aken as an or al supplement . Enhancing it s nat ur al pr oduction by incr easing lev els of N-acet yl cy st eine or L-cy st eine and L-met hionine may be pr ef er able. Using alpha lipoic acid has also pr ov en it s abilit y t o enhance t he action of glut at hione.

GRAPE SEED OR PINE BARK EXTRACT (Proanthocyanidins or OPCs)

Definition: Also commonly r ef er r ed t o as py cnogenol, t his subst ance has impr essiv e antioxidant pr oper ties and is consider ed subst antially mor e ef f ectiv e t han eit her vit amin C or E in scav enging f r ee r adicals. It also has pr onounced anti-inflamma-t or y actions due t o a flav onoid called pr oant hocy ani-din. It can be ex t r act ed f r om gr ape seeds or pine bar k and is especially good f or vision pr oblems, ner v e inflammations, w at er r et ention and car diov ascular conditions. It has t he abilit y t o st abilize collagen and r et ar d skin aging.

A pplications: Fr ee r adic al pr ot ection, Bell’ s palsy , diabet es, skin aging, bur sitis, ulcer s, ey e-sight , cancer , hear t disease, ar t erioscler osis, multiple scler osis, colds and flu, pr ost at e disease, lupus, psoriasis, ar t hritis, senile dementia, st r oke and Par kinson’ s disease.

Saf et y : When used as r ecommended, gr ape seed or pine bar k ex t r act is consider ed a saf e supplement wit h no adv er se side ef f ect s.

Recommendations: Some cont r ov er sy exist s as t o w het her pine bar k or gr ape seed is a bet t er sour ce of pr oant hocy anidins. Bot h can be good if manuf act ur ed by r eliable companies t hat guar ant ee pot ency and purit y .

HOMEOPATHY

Definition: Homepat hy is a sy st em of medicine dev eloped in t he 1 9 t h cent ur y based on t he concept of “ like cur es like.” Essentially , subst ances ar e used t o pr oduce t he same sy mpt oms as t he t r oubling disease. These subst ances, also called cell salt s, ar e heavily dilut ed and int r oduced int o an inf ect ed sy st em. Homeopat hic pr actitioner s see sy mpt oms as positiv e signs t hat t he immune sy st em is in action. Mor e t han 2 , 0 0 0 homeopat hic r emedies exist and

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ar e ex t r act ed f r om plant , miner al, animal or chemical sour ces.

A pplications: Aller gies, anemia, headac hes, ar t hritis, colitis, peptic ulcer s, high blood pr essur e, obesit y , hor monal imbalances, inf ections or any ot her chr onic diseases.

Saf et y : Homeopat hic r emedies may initially w or sen sy mpt oms. For danger ous sy mpt oms, car e should be t aken. Homeopat hy is usually r eser v ed f or less serious conditions.

Recommendations: Hom eopat hic r emedies ar e av ailable in t ablet s, gr anules, liquids or oint ment s. Look f or est ablished pr oduct s wit h a good t r ack r ecor d.

HYDROXY CITRIC ACID (HCA or Citrin)

Definition: Found in t he her b Gar cinia cambogia, HCAis a f or m of cit ric acid w hichinhibit s t he abilit y of t he liv er t o make f at s f r om car bohy dr at es. When HCA is pr esent , car bohy dr at es conv er t t o gly cogen r at her t han f at , ensuring mor e ef ficient ener gy r eser v es, st amina and w eight cont r ol. The abilit y of HCA t o augment w eight loss wit hout ar tificial stimulation is impr essiv e.

A pplications: Endur ance, obesit y , appetit e sup-pr essant and high cholest er ol.

Saf et y : No know n t oxicit y , but pr egnant or lact ating w omen should not use t his compound unless advised t o do so by t heir doct or s.

Recommendations: HCA is usually sold as cit rin or in Gar cinia cambogia supplement s. Look f or st an-dar dized pr oduct s wit h guar ant eed pot ency .

ISOFLAVONES

Definition: A class of phy t ochemicals f ound in soy beans t hat w er e isolat ed in t he 1 9 7 0 s and hav e v er y impr essiv e br east cancer -inhibiting pr oper ties. These plant est r ogens hav e t he abilit y t o block t he negativ e action of est r ogen in br east tissue. One of t hese isoflav ones, “ genist ein, ” act ually r educes t he gr ow t h of br east cells and inhibit s t w o key enzy me pat hw ay s t hat cont ribut e t o t he f or mation of a t umor .

A pplications: Br east cancer , br east cancer risk, hor monal imbalances, PMS, menst r ual ir r egularities and menopause.

Saf et y : Consider ed nont oxic if used as dir ect ed.

Recommendations: Of t en t hese v aluable phy t o-chemicals will be combined wit h cr ucif er ous ex t r act s (indoles) f or added pr ot ection against t he bad ef f ect s of est r ogen associat ed wit h t he dev elopment of br east t umor s. Eating soy bean pr oduct slike t of u is a good sour ce of t hese compounds.

LECITHIN

Definition: Lecit hin is a vit al compound necessar y t o maint ain t he healt h of cell membr anes w hich

Visualization Therapy 52
Spiritual Healing: Linking Back to Our Creator 52
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Cy st ei ne But y l at ed hy dr ox y t ol uene Mannit ol
Di sodi um phosphat e Linol ei c aci d Car ob bean gum
Magnesi um hy dr ochl or i de Sodi um py r ophosphat e, Sodi um car bonat e
Sodi um hex amet aphosphat e t et r a Pr opy l gal l at e
Ni t r ous ox i de Met hy lpar aben Met hi oni ne
Ascor bic aci d Manganese gl y c er ophos-Chondr us ex t r act
Inosit ol phat e Sodi um cit r at e
Sodi um met aphosphat e A caci a ( gum ar abi c) Pr opy l par aben
Papai n Sodi um acet at e Sodi um ascor bat e
Ascor by l pal mi t at e Pot assi um bi sulf i t e Ni aci n
Ir on, r educed Manganese hy pophosphi t e Guar gum
Sodi um phosphat e A gar -agar Met hy lcel l ul ose
Phosphor ic aci d Sodi um aci d py r ophosphat e Sodi um benzoat e
Benzoi c aci d Pot assi um met abi sulf i t e Gl y cochol i c aci d
Isoleuci ne Manganese sul f at e Tocopher ols
Hi st idi ne A mmoni um al gi nat e Mono and di gl y cer i des
Sodi um pot assi um t ar t r at e Sodi um al umi num phosphat e Tocopher ol acet at e
Pot assi um aci dt ar t r at e Pot assi um sor bat e Bent oni t e
But y l at ed hy dr ox y anisole Manganous ox i de A coni t i c aci d
Leuci ne Cal cium al gi nat e But ane
Sodi um py r ophosphat e Sodi um bi car bonat e A net hol e
Pot assi um bi car bonat e Pr opi oni c aci d Ty r osi ne
PLA NT SOURCE A MINO A CID DEFICIENCY
Cor n Tr y pt ophan, Thr eoni ne
Gr ai n cer eal s Ly sine
Legumes Met hi onine, Tr y pt ophane
Peanut s Met hi onine, Ly si ne
Ri ce T r y p t o p h a n ,
Thr eoni ne
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