Keeping the Glow: Steps to Healthy Skin

The skin is the largest organ in the body and is often one of the most neglected and abused. Taking care of our skin involves more than just slapping on a little moisturizer in the morning after a shower. It needs to be nourished and looked after just like any other organ because without it, we could not survive. Skin protects the internal organs and systems from deadly viruses, bacteria, chemicals, too much water, among other potential invaders, and helps regulate body temperature. There are a number of things that can be done to keep our “shell” in good shape. Let’s look at a few.

Hydration: Staying hydrated by drinking 6-8 glasses of water daily is important. Water helps maintain flexibility and aids in the elimination of harmful toxins. Alcohol, coffee, tea, and soda are not replacements for pure water. These drinks can actually contribute to dehydration.

Sunshine: Avoiding too much sun will keep our skin from becoming damaged and wrinkled prematurely. We need some sunlight to for vitamin D, but too much can do damage. Aim for approximately 5-30 minutes a day (depending on skin type) between the hours of 10-4. This is contrary to much of the advice from some circles, but this is the time when the full spectrum of the sun’s rays (UVA, UVB, etc.) is available and can deliver the greatest health benefit in terms of vitamin D synthesis. Moderation is the key.

Nutrition: Proper nutrition plays a large role in maintaining a youthful appearance. Plenty of fruits and vegetables provide important vitamins and minerals and their antioxidant content helps reduce inflammation, which contributes significantly to skin aging. Healthy fats such as flax seeds/oil, avocados, nuts and seeds, as well as foods rich in vitamins B, C and E, are all great for our skin.  Vitamin C is essential for building collagen, the connective tissue that literally helps hold us together and keeps our skin in place. The potent antioxidant ALA (alpha lipoic acid) is a powerful anti-inflammatory, both used orally and topically, and it helps vitamins C and E do their work efficiently. CoQ10 is another important antioxidant and is found in some foods like apples or in supplement form. Conversely, foods high in unhealthy fats, such as fast food, are inflammatory, as is sugar, another major age accelerator. Sugar attaches to the proteins of collagen, causing the collagen to become stiff and inflexible, which leads to wrinkles.

Topical Suggestions: A topical ester-C cream may prove useful in the treatment of lines, wrinkles and burns. DMAE cream firms and tones the skin and may reduce lines. While not technically an antioxidant, DMAE acts as a form of one because it helps stabilize cell membranes, protecting them from free-radical damage.  Some products provide both DMAE and vitamin C, as well as ALA in one cream. Moisturizing with a natural, chemical-free lotion or aloe may help to keep the skin supple and to repair damage caused by wind, cold, and other elements. Chemicals in some cleansers and soaps may be irritating, so it is best to use natural products whenever possible. Using warm water to shower is gentler than using either hot or cold water and using a skin brush stimulates circulation and boosts immunity. Also, remember to remove make up and turn down forced air heaters and air conditioners before bed. This will allow the skin to better breathe overnight and to maintain proper moisture levels.

Exercise: Exercise is another great way to maintain a healthy glow. Exercise helps bring more oxygen to the skin and leads to perspiration, which aids in the elimination of toxins.

Smoking: On the other hand, smokers get more wrinkles and sooner because smoking inhibits circulation, which means the skin will not receive all the oxygen it needs to maintain health. Smoking also reduces vitamin C levels.

The health of our skin tells much about the health of our body. Take care of it and you will reap the benefits of a youthful appearance and a healthier you!

References

* www.drdonnica.com,

* Perricone, Nicholas. The Perricone Prescription. Rodale 2000.

* www.burts-bees-natural-skin-care-solutions.com

* www.mercola.com

* www.skincancer.org

* www.nih.org

* www.livestrong.com

Sugar: Not So Sweet

Sugar is everywhere! Sugar occurs naturally in items like fruit, milk, and honey. However, when sugar is processed, like from sugar cane for example, it becomes refined sugar. Refined sugars, such as white and brown sugar or corn syrup, are added to flavor many of the processed foods, desserts, and drinks that make up a large portion of the American diet. More and more sugar is being ingested each year. In 1990, the average American consumed 124 lbs of sugar per year. By the year 2000, that number had climbed to 160 lbs per year, which equals about 20% of the total caloric intake of the typical adult diet. The numbers are even more alarming for youth, who on average now eat 200 lbs of sugar a year! The USDA recommends no more than 10 teaspoons of added sugar a day. The average American consumes 20 teaspoons a day. Some added sugar examples include: a 12 oz Pepsi=10 tsps; a 2 oz package of candy=11 tsps; an 8 oz lemonade=7 tsps; and 1 cup of Kellogg’s Frosted Flakes=4 tsps.

Refined sugar has been stripped of its vitamins and minerals. In other words, all the good stuff has been taken out. Refined sugar has been referred to as more harmful than nothing because not only does it have no nutritional value, it takes vitamins, minerals, and energy out of the body. In the process of digesting and eliminating sugar, minerals such as sodium, potassium, magnesium, and calcium, along with a number of B vitamins, are depleted. Sugar makes the body work harder to maintain health and balance.

When too much sugar is consumed, the excess can drive up blood sugar levels. As a result, the pancreas has to release more insulin to counteract all the extra glucose in the blood and bring the body back into balance. Even as little as a couple of teaspoons at a sitting are enough to throw off the body’s natural balance. If the pancreas has to do this extra work too often over a long period of time, diabetes may develop. However, diabetes is not the only way in which sugar may harm the body. Sugar consumption has been linked to high triglyceride levels (blood fats), obesity, impaired memory, arthritis, osteoporosis, tooth decay, mineral imbalances, digestive problems, impaired immune function, and to a number of types of cancer. Cancer cells feed on sugar and use it to fuel growth.

Excessive sugar can cause serious harm to the system! While a little sugar in moderation can be a nice treat, too much can create a variety of serious health problems. Remember to enjoy sweets and desserts as an occasional treat, not a daily ritual!

Brent Grider

*Dr. Joseph Mercola, www.mercola.com

* www.healingdaily.com

*www.wellnesswallcharts.com

*The Center for Science in the Public Interest. www.cspinet.org

• · Protection against Parkinson’s Disease—Research shows that caffeine prevents the loss of dopamine producing cells which occurs in Parkinson’s Disease, but scientists are not sure how the process works or what other factors may account for the coffee-Parkinson’s connection. Research is ongoing.
• · Protection from Diabetes—A protective effect appears only to work in those who do not already have diabetes. One current theory for the protection provided is the fact that moderate-to-heavy coffee drinkers tend to drink fewer sugary sodas, which are known diabetes contributors. Some studies also show a benefit to decaffeinated coffee and tea consumption, which suggests a benefit beyond just the caffeine (possibly the antioxidant content). More research is needed. It is worth noting that coffee’s benefit in relation to diabetes is found with high consumption (4-5 + cups a day), which may bring other negative complications.
• · Sharpens the Mind—Caffeine offers a short-term energy boost and may sharpen the mind temporarily, particularly if drowsiness is present. However, these benefits are short-lived. The crash after the caffeine wears off may leave a person more tired than before consumption.

• · Miscarriages & Birth Defects—While more study is needed, some recent work has suggested a link between coffee and low-birth weight in babies. The connection is stronger as caffeine consumption increases. Low birth weight is linked to an increased chance of death in early infancy. Studies have also shown a potential connection between caffeine intake and miscarriage. Most of the studies linking coffee consumption and miscarriage or low birth weight are focused on a daily intake of at least 2-3 cups per day. The National Institute of Child Health and Human Development recommends expectant mothers limit their coffee intake to no more than one or two cups a day, if at all. Avoiding coffee completely during pregnancy is considered the best practice.
• · Osteoporosis—Caffeine extracts calcium from bones. The more coffee a person drinks, the more calcium is removed. If you are a regular coffee drinker, be sure to replace lost calcium by eating a variety of calcium rich foods and get regular weight-bearing exercise to maintain bone strength.
• · Heart Health Issues—Several studies have shown that coffee elevates homocysteine levels, which is a known risk factor for heart disease. Coffee may also increase cholesterol levels. While these increases may be small or moderate in most coffee drinkers, people with pre-existing heart conditions or who drink four or more cups of coffee a day, may be at some risk and should monitor their coffee intake. Coffee also makes the heart work harder by elevating the heart rate by an average of three beats per minute.
• · Blood Pressure—Caffeine damages blood vessels by making them less elastic, which increases blood pressure by an average of four points. While this increase may not be an issue to most, it could be significant to those with pre-existing hypertension (high blood pressure).
• · Stress—Caffeine causes an increase in the stress hormone epinephrine, which may aggravate anxiety conditions.
• · Sleep Disruption—Caffeine is a stimulant and therefore not conducive to sleep. One-eighth of the caffeine content from a cup of coffee is still present in the body 12 hours later, so a percentage of caffeine ingested in the afternoon, will still be in the body at bedtime.
• · Glucose Elevation—Duke researchers, among others, have conducted tests that show caffeine extends the time glucose levels are raised after a meal. For this reason, diabetics may want to cut back on or avoid caffeine.

1. American College of Rheumatology
2. www.mercola.com
3. The Center for Science in the Public Interest
4. The American Journal of Clinical Nutrition
5. The National Institute of Child Health and Human Development
6. Psychosomatic Medicine
7. Carnegie Mellon University (www.mass-spec.chem.cmu.edu)
8. Scientific American
9. Archives of Internal Medicine

Berries are nutrition superstars! They are tiny nutritional powerhouses, packed full of good things. In fact, pound for pound, berries contain more nutritional benefits than any other food. Berries come in a variety of colors, shapes, and sizes and all share a great ability to positively affect health. The following are a few standouts.

Blueberries—Blueberries are the nutritional leaders of the pack. The USDA Human Nutrition Center has ranked blueberries number one among berries in antioxidant activity (antioxidants are compounds that protect the body from cell damage caused by free radicals).  Neutralizing these free radicals protects the body from heart disease and much of this antioxidant strength comes from the anthocyanin pigments which give berries their color. The darker the berry, the more anthocyanin they contain. These anthocyanins also strengthen blood capillaries, protect the brain from damage caused by stroke, and improve circulation to the brain.  Blueberries are low in calories and high in fiber, both of which are good for the heart. The high level of antioxidants in blueberries has been shown to protect against a number of types of cancer as well. Laboratory tests show that compounds in blueberries inhibit and block the mutations that cause some cancers, including colon and possibly ovarian cancer. Two compounds found in blueberries (and berries in general) assist in controlling blood sugar levels, which helps prevent insulin resistance and diabetes.

Blueberries contain lutein which offers protection for the eyes against age-related macular degeneration. They also contain vitamins A and C, and minerals like zinc, potassium, iron, calcium, and magnesium. A Recent Tufts University study showed potential for blueberries in reducing age-related memory impairment and motor function decline. These effects are due to the ability of the phytochemicals in blueberries to protect against oxidation, the principle cause of cellular damage. Researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging recently published research showing that nutrients, like the phytochemicals in blueberries, may reverse age-related declines in brain function, specifically the cognitive and motor deficiencies associated with Alzheimer’s and Parkinson’s disease.

Blueberries may also be good for bone density. According to new research documented in the Journal of Nutritional Biochemistry, the polyphenols in blueberries appear to slow bone loss by slowing the rate of bone turnover.

Raspberries—Like blueberries, raspberries (and their hybrid cousins loganberries and boysenberries) are rich in cancer fighting phytochemicals such as ellagic acid, coumaric, and ferulic acid. They appear particularly effective against colon cancer, perhaps due to the antioxidant ellagitannin, which is found almost exclusively in raspberries. They are good sources of vitamins A, C, E, and folic acid, as well as calcium and fiber and are great for free radical reduction. Raspberries help control blood sugar and insulin levels, thus contributing to the prevention of diabetes and heart disease and their pectin reduces cholesterol levels. Raspberries slow or prevent the overgrowth of certain bacteria and fungi (such as yeast) due to their antibacterial properties. There is also some evidence they offer protection against macular degeneration.

Strawberries—They have the second highest level of antioxidants among the berries, second only to the blueberry. In particular, their unique phenol content provides beneficial heart effects. They are good sources of fiber, manganese, and have more vitamin C than any other berry. Antioxidants in strawberries prevent the oxidation of bad ( LDL) cholesterol and therefore help fight heart disease. Their antioxidants, such as the previously mentioned anthocynanins and ellagic acid, are also potent cancer fighters. Specifically, they have shown some ability to slow or prevent liver cancer. Strawberries contain anti-inflammatory properties, which may explain the protective effect against Rheumatoid Arthritis and they appear to protect against macular degeneration.

Cranberries—These berries are good for preventing urinary tract infections and possibly kidney stones due to their anti-bacterial qualities. Cranberries have also shown potential in preventing H-pylori bacteria from attaching to the lining of the stomach, thus reducing incidence of ulcers. They offer protection against heart disease and stroke (and aid in stroke recovery), possibly through the ability to lower bad cholesterol, increase good cholesterol and reduce the risk of gum disease. Gum disease is a suspected factor in heart disease because it increases inflammation. Cranberries help restore vessel health in those with atherosclerosis, which may help prevent a heart attack.  There is evidence of the cranberry’s anti-cancer effect as well, particularly against skin, prostate, stomach, lung, brain, and breast cancer. This may be due to their ability to prevent cancer cells from replicating.

Pomegranates—Pomegranates (yes, they are considered berries) are known to reduce inflammation, which may be helpful to arthritis sufferers, and to be high in antioxidant power. Pomegranates provide protection from heart disease by reducing cholesterol buildup, lowering blood pressure, and lessening the thickening of artery walls. They also improve oxygen flow in those with pre-existing heart disease and guard against gum disease. They have been shown to have anti-cancer effects on human breast, prostate, and skin cells, possibly due to their high antioxidant levels. In addition, pomegranates have the ability to reduce oxidative stress, which is important in preventing chronic diseases such as diabetes. Pomegranate juice has been used traditionally to calm diarrhea symptoms and may offer some benefit in the treatment of Erectile Dysfunction.

Berries of all kinds provide potent health benefits and come in a variety of great flavors. They are colorful, tasty, and bring life to most any recipe. Try some berries today and take a step toward improving life and health!

Citations

1. Dr. Mercola, Joseph. “Health Benefits of Berries”. www.mercola.com. 2008.
2. Cason, Katherine; Hunter, Janet G. www.clemson.edu/extension/hgic/food/nutrition/dietary-guide/hgic4046.html.  (rev. 08).
3. Wright, Brierly, MS, RD. “Total Body Benefits of Berries” www.eatingwell.com/nutrition_health/nutrition_news_information/the_total_body_benefits_of_berries.   August/08.
4. www.healthscout.com. “Berries & Wrinkles”. www.healthscout.com/news/1/626230/main.html.
5. “Health Benefits of Berries”. www.everynutrient.com.
6. Worlds Healthiest Foods. “Blueberries”. www.whfoods.org/genpage.php?tname=foodspice&dbid=8

How can Alzheimer’s be prevented? Many of the ways to prevent Alzheimer’s disease are the same as those used for preventing heart disease. Here are a few suggestions.

• Consume at least one tablespoon of fish oil daily (eat fish or take capsules)
• Take Folate and a B-complex vitamin (to lower homocysteine levels)
• Maintain normal vitamin E levels
• Use Turmeric (curcumin)—take capsules, use the powder form or eat curry regularly.
• Lower blood pressure
• Control body weight and BMI
• Control blood sugar
• Exercise regularly
• Maintain normal hormone levels (talk to your doctor)
• Eat plenty of fruits and vegetables to help reduce free radicals and the effects of “oxidative stress”
• Lower stress and find healthy ways to control it (deep breathing, prayer, exercise, writing, sports, or find a hobby)
• Reduce exposure to mercury and aluminum
• Eat more blueberries
• Don’t smoke
• Keep an active brain—stay socially involved and mentally active (read, do puzzles, play games, etc.)
• Avoid exposure to heavy metals & pesticides
• Treat and manage depression
• Avoid major head trauma
• Treat all infections properly
• Maintain normal melatonin levels (particularly later in life)
• Use herbs and supplements—there is some evidence that CoQ10, gingko, DHA, carnitine, and alpha lopoic acid may help to prevent Alzheimer’s disease.
• Get plenty of vitamin C

Always consult with your doctor before taking any supplements. Contact your provider for more information.
By Brent Grider

*Information provided by the Journal of Alzheimer’s Disease, www.mercola.com, wwwalzheimersprevention.org, & the Alzheimer’s Association.

Love Equals Health

The emotion of love benefits the heart and other organs in numerous ways, including:

• Heart Health—A study of 10,000 men showed that those with a history of angina and heart risk factors such as high cholesterol, blood pressure or diabetes, but who felt loved by their wives, experienced half the angina symptoms as those who felt their wives did not show them love. Feelings of love increase oxytocin levels (called the love hormone), which increases blood flow to the heart and body and lowers blood pressure. Another recent study showed that regularly writing down feelings of affection can help to reduce cholesterol levels. A big hug can help as well. Hugging may reduce levels of the stress hormone cortisol. Also, regular sexual activity with a spouse can improve weight loss and decrease heart disease risk, particularly in women because sex increases estrogen levels, which is great for heart health.
• Anti-Aging—When study participants were shown exercises to teach them how to feel love, they showed 50% higher DHEA (anti-aging hormone) levels.
• Eases Pain—People in long-term relationships are less likely to experience headaches and back pain. Studies have also shown that those who volunteer time in their community show an ease in MS symptoms, headaches, and lupus symptoms due to an increase in the release of endorphins.
• Stress Management—Healthy relationships can help to ease stress by providing a supportive environment, easing anxiety levels, and by lowering cortisol (stress response hormone) levels and blood pressure. Feelings of love can help to lessen symptoms of depression and therefore reduce substance abuse as well. Studies show that married people are less likely to engage in risking behaviors like drinking and smoking. Married women are 20% less likely to die of stress-related illnesses such as cirrhosis of the liver or heart disease and married people in general are less likely to be victims of crime, domestic violence or sexual assault, all highly stressful situations.
• Live Longer & Cheaper—The overall death rate is significantly higher in single or never married people. People in committed relationships also need fewer doctor appointments and have shorter hospital stays on average.
• Better Immune System—People who feel loved are happier, catch fewer colds, heal quicker and produce more cancer fighting t-cells. Kissing increases saliva, which reduces incidence of gum disease.
• Live Better & Smarter—Experiencing love leads to a rise in nerve cell growth and a higher capacity for learning. The improved circulation from feeling loved leads to improved skin look and tone. Regular sex between spouses may also lead to an improved sense of smell, pain relief, stimulation of the brain’s cortex, an ease in depression symptoms, and a healthier prostate in men. It releases dopamine which produces a natural high and helps people look an average of 7 years younger.

Make a Connection

Love just doesn’t feel good; it clearly has numerous mental, social and physical benefits. Even if you don’t have that special someone to share Valentine’s Day with this year, take time to appreciate the relationships you have and the people in your life and the joy they bring to you. Health benefits are gained from all relationships, not just those of a romantic nature. We are social beings and benefit greatly from a connection to those around us. If you are not satisfied or happy with the relationships in your life, this is a great opportunity to branch out and make some new connections. Your body, mind and soul will thank you.

By Brent Grider

References:

• www.associatedcontent.com/article/443851/the_health_benefits_of_love.html. “The Health Benefits of Love” by M. Langton
• www.emedicinehealth.com/script/main/art/asp by Sherry Rauh
• www.healthnine.msn.com.au/family/womenshealth/695370/the-health-benefits-of-love “The Health Benefits of Love” by Rachel Day
• http://ezinearticles.com/?Being-in-Love-Can-Help-Improve-Your-Body-and-Brain-Health-Too “Being in Love Can Help Improve Your Body and Brain Health Too” by Barry Brenner.
• www.relazine.com/love/health-benefits-of-love “Health Benefits of Love” by Ruth Purple.

Here are a few more specific benefits to a good hearty laugh.

• Heart Protection—Research has shown that people with heart disease are 40% less likely to laugh than people without heart disease. Laughter exercises the heart muscle and reduces the levels of many potentially heart damaging stress hormones like cortisol, dopamine, adrenaline, and growth hormone. While these hormones are necessary in emergency situations, they can lead to increased inflammation and an increased heart disease risk when they are constantly elevated.

• Lower Blood Pressure—When a person laughs, their blood pressure temporarily rises and then quickly decreases to levels below normal. People who laugh regularly have lower standing blood pressure than those who do not.

• Laughter is Great Exercise—A hearty laugh is a good workout for more than just the heart muscle, it also exercises the diaphragm, stomach, respiratory, facial, leg, and back muscles. It is a great aerobic exercise because it increases the body’s ability to use oxygen. It is like “internal jogging.” A hearty laugh can burn as many calories as several minutes on a stationary bike or rowing machine.

• Immune System Booster—It increases the number and activity of natural germ and disease killer cells. Laughter appears to be a switch that turns these cells on in greater numbers.

• Improved Brain Function—Laughter stimulates both sides of the brain and enhances learning. It helps to keep the brain alert and improves memory.

• Reduces Stress—Laughter reduces stress levels, elevates mood, and improves emotional health. It releases endorphins into the body, which are the body’s natural mood enhancers. Laughter also helps give perspective on life, changes the way the mind thinks, and suppresses feelings of being overwhelmed.

• Laughter Creates Social Connection—A healthy sense of humor reflects a healthy level of self esteem and shows self-acceptance and self-respect. These feelings often translate into healthy relationships. Humor enhances our ability to connect with others and find common ground. It is an important part of relationships, whether family, friend, romantic, or work related. Humor brings people together in a shared experience.

Laughter is critical to living a healthy and balanced life. Take the time to find humor in life and better health may follow. Surround yourself with people who like to laugh. People who like to laugh often attract other people who like to laugh. Humor can be found most anywhere and in most situations if we are receptive to it. Look for humor everyday. Take a five minute humor break where you spend a few minutes reading, watching, or listening to something funny. Do whatever it takes to find ways to laugh. You’ll be glad you did!

By Brent Grider

References

1. University of Maryland Site. Updated July 2009 by Michelle Murray. www.umm.edu.features/

laughter.htm.

2. www.holisticonline.com/Humor_Therapy/humor_therapy.htm.

3. www.bestknowinfo/laughter-is-good-for-you.html.

4. By Vishal, 2006. www.relishinglife.com/81/13-amazing-benefits-of-laughter/. Accessed Nov. 7,

2009.

Insomnia is not defined by the number of hours of sleep per night because people vary in the amount of sleep they require. The National Institutes of Health classifies insomnia into three categories: transient (short-term), intermittent (on and off), and chronic (constant). It is not unusual for most people to experience occasional bouts of short-term insomnia. However, when sleep difficulties occur several nights a week for a month or more, then a case of chronic insomnia is diagnosed.

Insomnia regularly affects more than 70 million Americans and as many as 58% of adults experience insomnia symptoms more than one night a week. Chronic insomnia affects 10-15% of the general population. It affects men and women of all ages, but appears to be more common in females, the elderly, and those with a history of depression. It is estimated that the total direct cost (treatment and health care services) and indirect cost (work loss and accidents) of insomnia is approximately 42 billion dollars a year.

There are many causes of insomnia. Short-term and intermittent insomnia can be caused by: stress, noise, anxiety, weather changes, jet lag, environmental changes, schedule changes, a medical problem or the use of certain medications. Long-term insomnia may result from underlying conditions such as depression, arthritis, kidney disease, heart failure, sleep apnea, Parkinson’s disease, and asthma. A number of behavioral factors can also cause or aggravate the condition. Examples include: night shift work, chronic stress, and misuse of caffeine, alcohol, tobacco or other substances.

The course of treatment will depend on the person and the exact cause of the insomnia. Treatment options include: medication, relaxation therapy, sleep restriction, and reconditioning (retraining of sleep patterns). Sleeping pills may be used for short-term insomnia, but due to potential side effects, they are generally not used to treat long-term insomnia. Supplementing with the hormone melatonin, which helps to regulate sleep cycles, has been found useful for some people. As always, talk to your doctor before taking any medication or supplements. If the insomnia is caused by another condition like depression, then treatment of the depression itself will be a necessary part of the treatment process. In addition to the above recommendations, here are a few general ideas for sleep improvement from the National Sleep Foundation:

• Go to bed at the same time every day of the week
• Do not spend too much time in bed or nap too close to bedtime
• Do not eat or drink (other than water) before bedtime
• Avoid alcohol, nicotine, and caffeine, particularly before bed
• Exercise regularly, but try to finish no less than three hours before bedtime

• Keep your sleeping area quiet, cool, dark, and comfortable
• Sleep on a quality, supportive bed and mattress.

Insomnia can negatively affect physical and mental health, but there are many treatment options available. If you or someone you know is experiencing trouble sleeping, talk to your doctor for more information. Sleep well!

By Brent Grider

References

1. National Institute of Health Website. “What is Insomnia” (03/09). Http://health.nih.gov/topics/SleepDisorders. (09/22/09)
2. National Sleep Foundation Website. “Insomnia & Sleep” http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep. (09/22/09)
3. Mayo Clinic Website. Staff article. “Insomnia” (01/08/09). http://www.mayoclinic.com/health/insomnia/DS00187. (09/22/09)

Turmeric — Eases Arthritis Pain

This ingredient often found in curry may help to ease pain by reducing inflammation in much the same way many modern medications do, but without the side effects. Turmeric may also help to prevent colon cancer and Alzheimer’s disease. Some studies have shown that turmeric reduces polyps in the colon and helps to clear the brain of the plaque that is characteristic of Alzheimer’s disease. Additionally, turmeric has a cleansing effect on the liver.

Cinnamon — Lowers Blood Sugar

Recent studies suggest that taking cinnamon extract may reduce blood sugar by up to 10%, which could be especially helpful for diabetics. Studies have also demonstrated an ability of cinnamon to reduce cholesterol and triglyceride levels.

Rosemary — Protection from Cancer

Rosemary helps stop carcinogens (things that cause cancer) from connecting with DNA, which is how tumors begin. It can also neutralize the cancer causing effect that comes from frying, broiling, or grilling meats at high temperatures.

Ginger — Good for the Tummy

Ginger has been shown to prevent nausea from motion sickness, pregnancy, and chemotherapy. Additionally, there is now evidence that ginger may help to decrease blood pressure, arthritis pain, and cancer risk.

Holy Basil — Fights Stress

This herb has been used for years to reduce stress, indigestion (upset stomach), and headaches. It has also shown an ability to shrink tumors.

St John’s Wort — Eases your Worries

Scientists have confirmed the effectiveness of this herb’s ability to ease mild to moderate anxiety and depression. There is also some evidence that St. John’s Wort may improve sleep quality.

Garlic — Fights Cancer

While not technically an herb, it is often used in much the same manner in seasoning and flavoring foods. Research in some studies has suggested the ability of garlic to lower rates of certain forms of cancer, including colon cancer. It is also effective at reducing precancerous polyps. Garlic is good for the heart as well. It decreases blood pressure, slows arterial blockages, and lowers homocysteine levels. In addition, garlic is a potent antibacterial. However, garlic is most effective when crushed and fresh. This allows its powerful chemicals to be released in a more effective manner than can be achieved by the use of pills or garlic powder.

Kudzu — Cut’s Desire for Alcohol

This Chinese herb has demonstrated an ability to cut a heavy drinker’s desire to drink to excess. The herb works by allowing the alcohol to reach more quickly the part of the brain that tells the rest of the body it has had enough to drink.

Oregano — Antioxidant Rich

Oregano has up to 20 times more antioxidant power than other herbs and more than most fruits or vegetables. Antioxidants fight DNA and cell damage caused by pollution, chemicals, smoking, and a poor diet.
Herbs can be a safe and effective part of a healthy lifestyle, but they can also be powerful and may require some caution when using them. Remember the following three rules for the use of herbs: 1) Do not assume it is safe. Herbs are not regulated by the FDA. Be sure to check the label for the seal of approval from the United States Pharmacopeia (USP) or Consumer-Lab.com (CL). 2) Talk with your doctor, particularly if you are on medication. Some herbs may interfere with the effectiveness of your medication or have a dangerous interaction with your medicine. 3) Don’t over do it. Too much of a good thing can be dangerous. Talk with a trained herbalist, nutritionist, or naturopathic doctor if you have questions or concerns.

By Brent Grider

*References

1. Kalish, Nancy. “10 Best Healthy Herbs”. Accessed 1/25/11. www.prevention.com
2. www.mercola.com

The symptoms of SAD may vary from person, but usually include one or more of the following:

Depression: guilt, low self-esteem, despair, hopelessness, and sadness

Anxiety: tension, low stress tolerance, irritability

Moodiness: extremes of mood, big highs and lows, manic behavior

Sleep Problems: trouble waking up, oversleeping, waking up at night

Tiredness: feeling fatigued or lethargic, inability to get through a normal daily routine

Overeating: craving sugary or starchy foods (pastas, breads, candy, etc.)

Social Trouble: avoiding contact with others, irritability and low tolerance of others

Sexual Problems: loss of sexual interest or interest in physical contact

The treatment for SAD will depend on each individual case. For mild symptoms, more time outdoors (some in exercise if possible) in the daylight hours will be recommended. Light therapy (phototherapy) has been shown to be effective in many cases of SAD. This therapy uses high powered artificial light to trick the body into producing less melatonin. This produces an antidepressant effect. If these two treatments do not work, an antidepressant medication may be prescribed. The proper course of treatment should be discussed with a doctor.

By Brent Grider

References

1. Staff Article. “Seasonal Affective Disorder”. www.mentalhealthamerica.net. Accessed 1/25/11.
2. Staff Article. “Seasonal Affective Disorder (SAD)”. www.mayoclinic.com. Accessed 1/26/11.