By Bonnie Jenkins, Advanced Natural Wellness
A few years ago, American’s discovered a new threat in their local supermarkets – mad cow disease. Now, just as we’ve begun to enjoy our steaks again, beef is once again under the microscope. Continue reading
By David Blyweiss, M.D., Advanced Natural Wellness
As you probably already know, I travel a lot.
And, while I enjoy my time on the road, nothing is better than coming back home to my own house, my own bed. After all, home is a place of respite and calm; a place where I can retreat and recharge. Continue reading
By David Blyweiss, M.D.
By now, I’m sure you know that I am a huge fan of antioxidants. Vitamins A, C, and E are critical in the war against those errant and damaging molecules known as free radicals. Co-Q10 and green tea also protect against the oxidative damage that free radicals trigger. But, as good as these antioxidants are, there is one that stands head and shoulders above the rest—glutathione, the body’s master antioxidant. Continue reading
By Bonnie Jenkins, Advanced Natural Wellness
You may have heard of genetically modified plants – corn and soybeans are the most common. But did you know that genetically engineered (GE) animals are on their way to a supermarket near you? And if the FDA has its way, consumers won’t know if the foods they buy are from GE animals or not. That’s because, just like it did with plants, the FDA didn’t include labeling requirements in the recently drafted guidelines for foods that come from GE animals. Continue reading
Got hemorrhoids? While it’s not something most of us talk about, it’s a painful problem for millions of Americans. In fact, the itching and burning caused by hemorrhoids can make it difficult to sit still.
If you’ve got hemorrhoids, the veins around the anus swell and can form lumps of tissue. These lumps can become irritated and sore, and might even bleed. But you don’t have to put up with these painful protrusions. There are some simple ways to prevent and treat hemorrhoids naturally.
So what causes hemorrhoids? Pressure … pure and simple. That’s why pregnant women and obese people are more prone to the condition. An increase in abdominal pressure can trigger hemorrhoids. But the most common cause is constipation. Straining to have a bowel movement puts pressure on blood vessels in the rectum.
There are two kinds of hemorrhoids – internal and external. Frequently, the only sign that internal hemorrhoids exist is bright red blood that appears on the surface of the stool, in the toilet bowl or on toilet paper. But, if the pressure and swelling continue, the hemorrhoid may stretch and bulge through the anus to the outside of the body.
The veins around the anus can then become swollen, causing external hemorrhoids. These swollen veins bleed easily, either from straining or rubbing. Irritation from draining mucus may also cause itching in the anal area. If blood clots form in these hemorrhoids, the pain can be severe.
The best way to prevent hemorrhoids is to keep stools soft so they pass easily. Increased dietary fiber helps reduce constipation and straining by adding bulk and softening stool. It’s also important to prevent pressure by emptying bowels as soon as possible after the urge occurs.
Insoluble fiber – the kind found primarily in whole grains, fruits, and vegetables – increases the bulk of stool. And it’s easier than you think to include this super fiber into your diet. Instead of white bread or pasta, opt for whole grain varieties that contain at least 3 grams of fiber per serving. Adding at least one serving of fresh fruit or vegetables to each meal can also significantly boost your fiber intake. Foods with the most fiber include barley, beans and legumes, tomatoes, raspberries, and pears.
Many doctors also recommend fiber supplements for people with hemorrhoids. A review of seven placebo-controlled trials concluded that taking fiber supplements reduced painful symptoms and cut the risk of bleeding by 50 percent in people with hemorrhoids.
Choose a fiber supplement made from psyllium husks. This natural fiber supplement forms a gel in the colon that adds bulk to the stool and softens it. As a result, stool is easier to pass. But if you use a fiber supplement, make sure to take it with plenty of water. If you don’t, it can actually make you constipated.
Flavonoids – plant pigments rich in antioxidants – can reduce inflammation and strengthen blood vessels. These effects can benefit people with hemorrhoids.
A number of clinical trials show that flavonoids improve itching, bleeding, and other hemorrhoid symptoms in people taking 600 to 4,000 mg. of supplemental flavonoids per day. One of the most important flavonoids for people with hemorrhoids is diosmin, found in the rind of many citrus fruits.
A double-blind study of 120 patients with hemorrhoids found that diosmin improved pain, itching, swelling, discharge, and bleeding. The participants who got relief took 500 mg. of a diosmin supplement twice a day for two months. Diosmin is extremely safe and it shouldn’t interact with any prescription drugs you may be taking. But, since it can thin the blood, it’s a good idea to check with your doctor before combining diosmin with aspirin or other blood-thinning medications.
If external hemorrhoids are making life uncomfortable, try applying witch hazel directly onto the affected area several times a day. Witch hazel is a strong astringent and anti-inflammatory. There is also some evidence that this herb strengthens veins. That’s why it is a primary ingredient in most over-the-counter hemorrhoid preparations.
Horse chestnut extract is another herb that can reduce the symptoms of hemorrhoids. Studies done in Europe found that horse chestnut helped increase blood flow, strengthen connective tissue, tighten up veins, decrease redness, and reduce swelling. One of horse chestnut’s compounds, Aescin, has been found to close the small pores in the walls of the veins, making them less permeable. This strengthens the vein walls and reduces leakage of fluid into the surrounding tissues.
Take 300 mg. of horse chestnut supplements containing 50 to 300 mg. of Aescin two to three times a day. But don’t expect instant results. Since horse chestnut can take up to six weeks to show improvement, horse chestnut is best for people with chronic hemorrhoids.
There’s a new study out that anyone taking Plavix needs to be aware of. According to researchers at Duke University and the Veteran’s Administration, people who suffer a heart attack are twice as likely to have another one if they take Plavix together with a heartburn drug like Prilosec.
During the study of more than 8,200 patients who had suffered a heart attack or chest pain (known as unstable angina), those who took both medications doubled the chance of a second heart attack. Since some “proton pump inhibitors” like Prilosec can be bought in any drugstore, it’s important to check with your doctor before taking an over-the-counter heartburn drugs if you also take Plavix.
For a safer solution, opt for DGL (de-glycyrrhizinated licorice) tablets to relieve frequent heartburn. DGL is a highly effective alternative to antacids and acid-blocking drugs. But instead of inhibiting acid production, it supports and stimulates the stomach’s natural protective mechanisms. Take two chewable DGL tablets whenever heartburn strikes. If you are taking Plavix, it could just save your life!
References:
Alonso-Coello P, Mills E, Heels-Ansdell D, et al. “Fiber for the treatment of hemorrhoids complications: a systematic review and meta-analysis.” American Journal of Gastroenterology. 2006;101:181–188.
Godeberge P. “Daflon 500 mg in the treatment of hemorrhoidal disease: a demonstrated efficacy in comparison with placebo.” Angiology. 1994;45:574-578.
Ho PM, Maddox TM, Wang L, et al. “Risk of Adverse Outcomes Associated With Concomitant Use of Clopidogrel and Proton Pump Inhibitors Following Acute Coronary Syndrome.” Journal of the American Medical Association. 2009;301: 937-944.
Moesgaard F, Nielsen ML, Hansen JB, Knudsen JT. “High-fiber diet reduces bleeding and pain in patients with hemorrhoids.” Diseases of the Colon and Rectum 1982;25:454–456.
van Marle J, Aarsen PN, Lind A, et al. “Deglycyrrhizinised liquorice (DGL) and the renewal of rat stomach epithelium.” European Journal of Pharmacology. 1981;72:219-25.
As we gear up for Thanksgiving, you may be wondering if it’s possible to serve up a healthy, yet festive, feast this year. Absolutely! The traditional foods of the season also happen to be ultra healthy – if you make them the right way.
Most of the foods typically served are packed with vitamins, minerals and phytonutrients. They can also offer up a cornucopia of antioxidants to keep disease at bay. And what better way to show your family and friends just how much they mean to you than by helping them stay healthy during the holidays?
So, let’s get cooking!
A perfectly roasted turkey is the centerpiece of a memorable Thanksgiving feast. It can also be a wonderfully healthy source of lean protein and tryptophan. Tryptophan is an essential amino acid that plays an important role in the synthesis of serotonin – the brain chemical that helps to regulate sleep and appetite, mediates moods, and inhibits pain. Tryptophan is also a precursor in the creation of niacin.
Turkey is a terrific source of iron, selenium, zinc, phosphorus, potassium and vitamin B6. Best of all, a three-and-a-half ounce serving of white meat (about the size of a deck of cards) is less than 200 calories! No wonder Ben Franklin wanted the turkey to be our national bird!
Unless you’re feeding an army, forget roasting a whole turkey. Instead, look for a nice meaty breast – preferably grown without hormones or antibiotics. And don’t even think about deep frying your bird! Instead, set it on a rack in a roasting pan so the fat drains away. Brush the turkey with olive oil and sprinkle lightly with salt and pepper. Add some white wine or chicken stock to the pan for basting.
To add even more flavor, gently slip your fingers under the skin, creating a pocket. You can then rub crushed garlic or dried thyme or tarragon underneath the skin, directly on the meat. If you do cook a whole turkey, add cut oranges, onions and sprigs of fresh herbs inside instead of the same old stuffing. Not only will you boost the flavor, you’ll add important nutrients to the meal.
If you want to boost the nutritional value of stuffing, toss out the bread! Instead, create a savory stuffing using a mixture of barley and dried fruits – especially apricots – for a real taste treat. Barley is one of the oldest cultivated grains and provides lots of soluble fiber. This earthy grain also boasts antioxidants, vitamin E and selenium.
Eaten regularly, barley – like other whole grains – can help reduce blood pressure. In one study by the U.S. Department of Agriculture, 25 people experienced lower blood pressure after eating barley for five weeks. Barley can also help you manage blood sugar levels and reduce LDL and total cholesterol levels.
Not thrilled with barley? Try quinoa. Although not a common item in most kitchens, quinoa is an amino acid-rich seed that has a fluffy, creamy, slightly crunchy texture and a lovely nutty flavor when cooked. Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It’s also an ancient “grain” once considered “the gold of the Incas.”
Not only is quinoa high in protein, but the protein it supplies is complete, which means that it includes all nine essential amino acids. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese, as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable if you suffer from migraine headaches, diabetes or atherosclerosis.
At our house, Thanksgiving dinner isn’t complete without a variety of side dishes. And what better place to sneak in some good nutrition?
Broccoli: Like other cruciferous vegetables, broccoli contains sulforaphane and indoles – phytonutrients that have significant anti-cancer effects. It’s also packed with vitamins A, C and K, as well as folate and fiber. Steam with some crushed garlic and sprinkle with a bit of parmesan cheese before serving.
Brussels Sprouts: Another member of the cabbage family, Brussels sprouts also boast sulforaphane, as well as a hefty amount of vitamins C and K. In one trial, researchers in the Netherlands investigated the effect of a diet high in Brussels sprouts on DNA damage. They compared two groups of healthy male volunteers. Five men ate a diet that included about 10 ounces of cooked Brussels sprouts daily, while the other five men ate a diet free of cruciferous vegetables. After three weeks, the group that ate Brussels sprouts had 28 percent less DNA damage. Reduced DNA damage may translate to a reduced risk of cancer, since mutations in DNA allow cancer cells to develop.
Cranberries: For hundreds of years, cranberries have been valued for their ability to reduce the risk of urinary tract infections. In a placebo-controlled study of 153 elderly women, drinking cranberry juice cut the chances of developing a UTI by 50 percent. Cranberries prevent UTIs by acidifying the urine and by preventing bacteria from adhering to the walls of the urinary tract. But forget sweetened cranberry juice or the jellied stuff in the can. To get the true benefits from this festive fruit, make your own cranberry relish with fresh, whole cranberries.
Sweet Potatoes: A standby during the holidays, sweet potatoes are one of the more nutritious vegetables around. Fiber-rich sweet potatoes contain unique root storage proteins that offer significant antioxidant capacities. In one study, these proteins had about one-third the antioxidant activity of glutathione – one of the body’s most impressive internally produced antioxidants. They are also one of the richest sources of beta-carotene, as well as vitamin C, manganese, copper, vitamin B6, potassium and iron.
There’s an easy way to help your guests practice portion control during Thanksgiving dinner. While you’re busy in the kitchen, serve up a raw vegetable platter with a low-fat dip. Not only will you prevent having a bunch of ravenous guests around your dinner table, you’ll also sneak in some extra nutrition.
If you happen to be the guest instead of the cook, you can dampen your appetite with a wholesome snack an hour or two before you leave for the festivities. Opt for a snack containing both protein and complex carbs – cheese and whole-grain crackers or an apple with peanut butter.
Whether you’re the host or the guest, take a few minutes to remind yourself of everything you have to be thankful for – family, friends and especially your health.
During the holidays, my aunt used to dig out the nut cracker and get busy. Cookies and breads were studded with almonds, pecans and walnuts. And, of course, a bowl filled with unshelled nuts always graced the coffee table. I’m sure my aunt didn’t know how healthy nuts were, but she was definitely on to something.
Nuts are still a good idea, and a new study is shining the light on one nut in particular – pistachios. According to research from Penn State University, pistachios are a heart-healthy superstar – significantly reducing inflammation at a cellular level. These tasty nuts also lower blood pressure and reduce total cholesterol by 8.4 percent and LDL cholesterol by 11.2 percent. If that weren’t enough, pistachios also provide more lutein than any other nut, making them an eye-friendly addition to your festivities.
So grab a handful of pistachios for a satisfying and healthy snack. In the meantime, I wish you all a safe and bountiful Thanksgiving.
References:
Behall KM, Scholfield DJ, Hallfrisch J. “Whole-grain diets reduce blood pressure in mildly hypercholesterolemic men and women.” Journal of the American Dietetic Association. 2006;106:1445-1449.
Fleet JC. “New support for a folk remedy: cranberry juice reduces bacteriuria and pyuria in elderly women.” Nutrition Reviews. 1994;52:168-170.
Scott-Thomas Caroline. “Could heart-healthy pistachios be the new pomegranate?” NutraIngredients.com Oct 2008 29.
Verhagen H, Poulsen HE, Loft S, et al. Reduction of oxidative DNA-damage in humans by Brussels sprouts. Carcinogenesis. 1995;16:969-970.
I’m so excited about a new natural antacid I recently discovered.
For years, I’ve had what my mother called “a touchy stomach.” And for years I’ve seen doctor after doctor – to no avail. None of them could find anything wrong, even though there were days when I was doubled up in pain. But a few months ago, I finally found a gastroenterologist who was able to pinpoint the problem –irritable bowel syndrome (IBS).
IBS (also known as a spastic colon) is a common chronic health disorder affecting more people than asthma, diabetes, and depression combined. Even though about 20 percent of the world’s population suffers from IBS, it’s a condition that doesn’t have a clear-cut cause, which is why it’s so difficult to diagnose. Medical tests don’t find any physical abnormalities, so for years doctors thought the condition was solely psychological. But the symptoms are real enough – intermittent abdominal cramps with either constipation or diarrhea. Stress makes it worse, as does a low-fiber diet. And it often goes hand-in-hand with lactose intolerance.
Unfortunately, there’s no magic bullet to cure IBS. Since stress seems to be the major trigger involved in IBS symptoms, many doctors prescribe antidepressants like Zoloft or Paxil – drugs which are riddled with adverse and often frightening side effects. The new medications specifically designed to treat IBS haven’t proven much better. Last year, Lotronex (used to treat diarrhea-predominant IBS) was pulled from the market by its maker Glaxco Wellcome after the FDA voiced concerns about side effects, including three deaths related to the drug. And Zelnorm, the new medication used to treat constipation-related IBS, can cause diarrhea, headaches, abdominal pain, nausea, dizziness and flu-like symptoms. But, what really worries me is that preliminary evidence links the drug to an increase in abdominal surgery.
My doctor’s drug of choice was Levsin, an antispasmodic drug used to treat various stomach and intestinal problems. But it can also cause bloating, blurred vision, confusion, insomnia, heart palpitations and a rapid heartbeat, headaches, lack of coordination and vomiting.
Needless to say, the prescription never got filled – and I set out to find a safe, natural solution. I tried everything – peppermint, ginger, licorice, even charcoal. They all helped to some degree, but except for the dietary changes I made (a natural foods diet with lots more fiber), everything else was just a temporary stopgap. Then a friend told me about probiotics, live bacteria that help modulate gut microflora and improve the intestinal microbial balance.
The gastrointestinal tract is by far the richest environment for bacteria in our bodies. At least 400 species of bacteria typically live there and help normalize and maintain healthy gastrointestinal flora, which can minimize diarrhea, bloating, gas and painful abdominal cramps. Without these beneficial bacteria, we would have far more trouble with digestion, food poisoning and infectious diseases.
But sometimes the balance between good and bad bacteria is thrown out of whack – and if the imbalance is chronic, IBS can develop. In fact, a recent study by researchers at Cedars-Sinai Medical Center found that 78 percent of IBS patients have a bacterial overgrowth in the small intestines, which may account for earlier research showing that probiotics can dramatically improve symptoms. . Probiotics favorably alter the intestinal microflora balance, inhibit the growth of harmful bacteria, promote good digestion, boost immune function and increase resistance to infection. While probiotics are effective when your gut is under assault from antibiotics, they are particularly helpful for those of us with IBS.
In one clinical trial, Polish researchers found that probiotics relieved IBS symptoms in 95 percent of patients. Forty patients with IBS participated in the study, which lasted four weeks. Half received a probiotic supplement and half were given a placebo. By the end of the trial, all of the subjects in the probiotic group experienced complete relief from abdominal cramping compared to only 11 in the placebo group. The folks taking the probiotics also reported relief from constipation.
Another trial by the Mayo Clinic randomly assigned 25 IBS sufferers to receive either a probiotic or a placebo twice a day for eight weeks. By the end of the study, those taking the probiotics had a significant reduction in abdominal bloating – another primary (and uncomfortable) symptom of the condition. Lab tests have also found that probiotic supplementation improves colonic motility and enhances the barrier function of the cells that line the intestines.
Two specific types of bacteria, lactobacilli and bifidobacteria, maintain a healthy balance of intestinal flora by producing organic compounds — such as lactic acid, hydrogen peroxide and acetic acid —that increase the acidity of the intestine and inhibit the reproduction of many harmful bacteria. Acidophilus and bifidobacteria are also necessary for your body to manufacture B vitamins, including niacin, folic acid, biotin, and vitamin B6.
Research shows that other Lactobacillus species may be beneficial as well. For example, L. rhamnosus and L. plantarum are involved in the production of several “gut nutrients,” such as short-chain fatty acids, and the amino acids, arginine, cysteine and glutamine. Another probiotic, Saccharomyces boulardii, has prevented diarrhea in several human trials. And some forms of probiotic bacteria produce substances called bacteriocins, which act as natural antibiotics to kill undesirable microorganisms.
But, since probiotics aren’t normally able to establish a permanent home in the human gut, you need to replenish them daily in order to see a consistent health benefit. The problem is that many supplements that boast live cultures don’t actually contain the levels of live bacteria touted on their labels. A good rule of thumb is to look for a refrigerated probiotic supplement that contains the live cells of both Lactobacillus acidopholis and Bifidobacterium bifidus. And if you can find a supplement that contains additional types of bacteria, it’s even better.
If you suffer from IBS, you also might want to consider taking some of these natural antacids as well: L-glutamine, the major fuel of the intestines. While conventional science hasn’t really investigated L-Glutamine’s beneficial role in IBS, there are numerous anecdotal reports of its effectiveness – which makes sense since L-glutamine heals intestinal cells and maintains the villi (the absorption surfaces of the gut).
According to James and Phyllis Balch, authors of Prescription for Nutritional Healing, if you have IBS, you should take 500 mg. of L-Glutamine twice a day on an empty stomach. For better absorption, take it with 50 mg. of vitamin B-6 and 100 mg. of vitamin C.
Want to lower your cancer risk? Get a good night’s sleep! A new study shows that how well you sleep may determine how well your body fights cancer – and may help explain how mental well-being plays into cancer recovery and progression.
Two Stanford psychiatrists have found that sleep problems alter the balance of at least two hormones that influence cancer cells. The first, cortisol, helps regulate immune system activity, including the release of certain “natural killer” cells that help the body battle cancer. The second is melatonin, which may have antioxidant properties that help prevent damage to cells that can lead to cancer. But if you don’t get enough sleep or wake up often during the night, it’s likely you don’t have sufficient levels of these hormones to guard against cancer. And if you have cancer, low cortisol and melatonin levels may speed its progression.
But getting a good night’s sleep is often easier said than done. A few months ago, I told you how melatonin supplements can help you get the sleep you need (Catching the zzzz’s, 6/23). Well, now it seems that taking melatonin supplements may also help prevent cancer. According to a study published in Cancer Letters, supplementing with 50 mg. of melatonin reduced the number of cancer cells in mice. The researchers speculated that the hormone effectively caused the cells to commit suicide without harming healthy cells.
Here’s the bottom line: when it comes to balancing these two cancer-fighting hormones, if you snooze, you definitely won’t lose.
References:
Bazzocchi G, et al. “Intestinal microflora and oral bacteriotherapy in irritable bowel syndrome.” Dig Liver Dis 2002;34:S48-S53.
El-Missiry MA, et al. “Influence of melatonin on proliferation and antioxidant system in Ehrlich ascites carcinoma cells.” Cancer Letters. 2000;151:119-125.
Kim HJ, et al. “A randomized controlled trial of a probiotic, VSL#3, on gut transit and symptoms in diarrhoea-predominant irritable bowel syndrome.” Aliment Pharmacology and Therapy. 2003;17:895-904.
Niedzielin K, et al. “A controlled, double-blind, randomized study on the efficacy of Lactobacillus plantarum 299V in patients with irritable bowel syndrome.” European Journal of Gastroenterology and Hepatology. 2001;13:1143-1147.
Resta-Lenert S, et al. “Live probiotics protect intestinal epithelial cells from the effects of infection with enteroinvasive Escherichia coli (EIEC).” Gut. 2003;52:988-997.
Sephton, S, et al. “Circadian disruption in cancer: a neuroendocrine-immune pathway from stress to disease?” Brain, Behavior and Immunity. 2003;17:321-328.
After decades of fiber-poor food choices, whole grains have become hot sellers. White bread, sugary cereals and snacks now boast more fiber than ever before. You can even buy whole-grain Doritos! And thanks to diets like South Beach and the Sonoma Diet, more of us are opting for fiber-rich fruits, vegetables and whole grains.
But, despite this new trend, chronic constipation is still an issue for a lot of folks – even if you eat a healthy diet. Although occasional constipation can affect anyone, chronic constipation is more common in women and people over age 65. It also tends to occur after surgery or if you are taking certain pain medications like codeine or morphine.
Fortunately, there are a number of natural ways to get things moving again. So, before you reach for the Ex-lax, try the following gentle alternatives.
The normal frequency of bowel movements varies widely from person to person – from once or more a day to three times a week. In general, however, you are likely constipated if you pass a hard, dry stool less than three times a week.
Constipation can make you feel bloated and uncomfortable and you may find yourself straining during bowel movements. Adding more insoluble fiber to your diet will soften the stool and make it easier to pass. Foods that are high in insoluble fiber include fruits, vegetables and whole grains, especially wheat bran, brown rice or whole grain bread. Another option is to sprinkle one teaspoon of ground flaxseeds over your food. Flaxseeds can be found at the health food store and some grocery stores, and they have a mild, nutty taste.
If diet doesn’t do the trick, try a fiber supplement made from psyllium husks. A natural fiber supplement will add bulk to the stool and soften it so that it’s easier to pass. If you opt for a supplement, however, make sure you take it with plenty of water, otherwise fiber can have the opposite effect and be constipating.
No matter how you choose to increase your fiber intake, do it gradually. A sudden boost in fiber can cause gas, bloating and discomfort.
Probiotics, like lactobacillus acidophilus, can promote intestinal health by suppressing the growth of potentially harmful bacteria, improving immune function, enhancing the protective barrier of the digestive tract and helping to produce vitamin K.
There is some preliminary evidence that probiotic supplements also improve constipation. One placebo-controlled study looked at the effect a probiotic beverage had in people with chronic constipation. The probiotic drink, which contained a strain of beneficial bacteria called Lactobacillus casei Shirota, resulted in a significant improvement in stool consistency and the severity of constipation.
Another recent study examined the effectiveness of probiotics on 636 people with constipation-variety irritable bowel syndrome. The patients were given a probiotic supplement containing Bifidobacterium longum and FOS. After 36 days, most of the participants reported that they were able to move their bowels four times a week compared to less than three times at the start of the study. They also experienced less bloating and abdominal pain.
Look for a probiotic supplement that contains a variety of live Bifidobacterium and Lactobacillus bacteria, along with FOS. FOS stands for Fructo-oligosaccharides, a carbohydrate that provides the food bacteria need to thrive. The minimum dose is one billion live organisms a day, which should be listed on the ingredient label. While that might sound like a lot, it’s actually about the same amount you’ll find in a cup of yogurt.
Biofeedback therapy may also help people with constipation resulting from pelvic floor dysfunction – a condition where the pelvic floor muscles don’t function properly. It can occur as a result of obesity, an enlarged prostate or after childbirth.
Here’s how it works: Biofeedback therapists teach you how to better coordinate the muscles used to defecate. Approximately 70 percent of people have improved symptoms after biofeedback training. In one six-month study comparing biofeedback to laxatives in people with chronic, severe pelvic floor dysfunction, biofeedback sessions were more effective than the laxative, with 80 percent of the biofeedback patients reporting major improvements. Best of all, the benefits appeared to last at least two years.
To locate a biofeedback therapist in your area, go to the Association for Applied Psychophysiology and Biofeedback website at www.aapb.org. for a referral to a qualified practitioner.
What about herbal laxatives like cascara sagrada, senna or aloe vera juice? Some, like senna, are approved as over-the-counter treatments for constipation – and they work well as a short-term solution. Problems occur when people become dependent on herbal laxatives and use them for weeks, months or even years at a time in order to have a daily bowel movement.
Prolonged use can cause the bowels to lose the ability to move on their own, and has been linked to chronic diarrhea, potassium depletion leading to muscle weakness, irregular heart rhythms and kidney or liver impairment. If you’re tempted to use an herbal laxative for more than a week, make sure you check with your doctor.
First it was Elizabeth Edwards and breast cancer. Now, White House Press Secretary Tony Snow is battling a recurrence of colon cancer, which has spread to his liver. If this sudden focus on cancer has you thinking, a new study shows how easy it is to prevent one of the nastier types of cancer – kidney cancer.
It’s information you’ve heard before – eat lots of fruit and vegetables. That’s what a group of Italian researchers found when they looked at 767 people with kidney cancer and compared them to 1,534 people without that diagnosis. Those with the highest intakes of naturally occurring flavonoids, which are found mostly in fruits and vegetables, were 20 percent less likely to develop kidney cancer than those who had the lowest intakes.
So belly up to the salad bar and stock up at the product aisle. Your kidneys – and the rest of you – will definitely appreciate this tasty bit of prevention.
References:
Bosetti C, Rossi M, McLaughlin JK, et al. “Flavonoids and the Risk of Renal Cell Carcinoma.” Cancer Epidemiology, Biomarkers & Prevention. 2007;16:98-101.
Chiarioni G, Whitehead WE, Pezza V, et al. “Biofeedback is superior to laxatives for normal transit constipation due to pelvic floor dyssynergia.” Gastroenterology. 2006;130: 657-664.
Colecchia A, Vestito A, La Rocca A, et al. “Effect of a symbiotic preparation on the clinical manifestations of irritable bowel syndrome, constipation-variant. Results of an open, uncontrolled multicenter study.” Minerva gastroenterologica e dietologica. 2006;52:349-358.
Koebnick C, Wagner I, Leitzmann P, et al. “Probiotic beverage containing Lactobacillus casei Shirota improves gastrointestinal symptoms in patients with chronic constipation.” Canadian Journal of Gastroenterology. 2003;17: 655-659.
If you’ve ever gotten a charley horse or banged your funny bone, you know how painful it can be. But if you suffer from peripheral neuropathy, these odd sensations aren’t just an occasional nuisance.
People with peripheral neuropathy endure tingling and burning in the hands and feet, numbness in the legs, muscle weakness and cramping. Because it affects the nerves, some people also experience a decreased sensitivity to pain and temperature. And since the condition primarily affects the feet and legs, peripheral neuropathy often causes a loss of balance.
While peripheral neuropathy is a common side effect of diabetes (and the cause most researchers focus on), the condition can also develop because of trauma, infection, nutritional deficiencies and exposure to environmental toxins. One largely ignored cause is excessive alcohol use.
Which brings me to a question one reader, Carl, has. He wants to know if there are any new or effective therapies for peripheral neuropathy caused by alcohol abuse. Well Carl, there are, but you won’t find them in a pharmacy or doctor’s office.
Peripheral neuropathy results from damage to the peripheral nerves – an intricate network of nerves that connect the central nervous system (the brain and spinal cord) to the muscles, skin and internal organs. The ulnar nerve that runs through your funny bone and the sciatic nerve that goes down the leg are peripheral nerves.
If the peripheral nerves are damaged, the normal messages that travel from the brain to other parts of the body are interrupted. When this communication is short-circuited, it causes a progressive deterioration in both the small and large nerve fibers.
When the small fibers are affected, people often have the feeling of “pins and needles” in their lower extremities. Large fiber neuropathy may result in loss of reflexes and motor dysfunction such as weakness, unsteadiness and balance problems.
Among the more serious aspects of the condition is the loss of balance, especially for older people. In fact, if you have peripheral neuropathy that affects the feet and legs, studies show that you are about 20 times more likely to fall than people whose peripheral nervous system is working properly.
Older adults with peripheral neuropathy have difficulty sensing the position of their feet and how much their ankles are turned inward or outward. As a result, their center of gravity can easily shift too far without their realizing it – making them unstable. And since the feet and ankle muscles in people with peripheral neuropathy develop strength slowly, they are far less likely to recover when they wobble. In one study, neuropathy patients could stand on one foot without teetering for only 3.8 seconds while a group of healthy volunteers achieved 32.3 seconds.
Underlying conditions, like excessive alcohol use or diabetes, are usually at the root of peripheral neuropathy, which is actually a symptom of the greater problem. So addressing the source is critical to lasting relief. For diabetics, this means controlling blood sugar levels. For alcohol neuropathy, it means that you need to stop drinking.
Now I realize that accomplishing this is easy to say, but it can be extremely difficult to do, especially if you suffer from an alcohol addiction. But studies have shown that if you continue drinking heavily after peripheral neuropathy sets in, the prognosis for improvement is bleak. In one retrospective study, researchers found that, of the 156 alcohol-induced neuropathy patients they evaluated, more than half suffered from other alcohol-related problems, including liver disease, seizures and cerebral conditions.
But here’s the good news – nerve damage brought on by excessive alcohol consumption can often be improved after a patient becomes alcohol-free.
People who drink often or heavily (even an occasional bout of heavy drinking can cause peripheral nerve problems) often have a vitamin B deficiency, especially B12. But they aren’t alone. Science has discovered that neuropathy patients who are malnourished or are diabetic can also suffer from a vitamin B12 deficiency.
So, does that mean if you take supplemental vitamin B12 the problem will disappear? Not exactly. Vitamin B12 comes in several forms, but only one of these forms, methylcobalamin, is effective against peripheral neuropathy. Unfortunately, the most common form of B12 – the kind found in vitamin supplements – is cyanocobalamin. And, even though cyanocobalamin is converted to methylcobalamin in the liver, it doesn’t do so in therapeutically significant amounts.
Methylcobalamin works directly on the myelin sheath that insulates nerve fibers. But its affect may go beyond just halting the progression of the neuropathy. In the mid-1990s, animal studies by Japanese researchers found that high doses of methylcobalamin regenerated both neurons and the myelin sheath that protects peripheral nerves.
How does that translate to us humans? To find out, another team of Japanese researchers tested methylcobalamin on nine patients with diabetic neuropathy. Each were given an injection of 500 mcg. of methylcobalamin three times a week for six months and monitored for pain and nerve conduction.
By the end of the study, the researchers discovered that all of the patients’ pain had lessened. But that wasn’t the end of the story. The speed at which the nerves communicated also improved, and all without side effects.
In another clinical trial, participants were treated with 2,500 mcg. of methylcobalamin. Not only did their symptoms (tingling, burning and heaviness) improve, the benefits lasted up to four years after treatment.
Taken together, these two studies have led some scientists to suggest that ultra-high doses of this novel form of vitamin B12 can actually regrow healthy nerve function in those suffering from peripheral neuropathy. And healthy peripheral nerves are essential for regaining equilibrium.
Even though both of these studies administered methylcobalamin intravenously, evidence suggests that oral methylcobalamin is just as effective. Look for supplements designed to be taken sublingually since methylcobalamin may degrade if digested.
Another supplement that may help ease the symptoms of peripheral neuropathy is alpha lipoic acid (ALA). In a joint randomized placebo-controlled study by the Mayo Clinic and Moscow’s Russian Medical Academy for Advanced Studies, researchers teamed up to examine the effects of ALA on 120 patients with diabetic neuropathy. While one group received 600 mg. of intravenous ALA daily for 14 days, the other was given a placebo. Progress was determined by evaluating patient surveys and by testing nerve conduction, sensation and nervous system function. By the end of the study, the researchers concluded that ALA “significantly and rapidly” reduced both the severity and frequency of diabetic neuropathy symptoms.
A second double-blind multi-center trial assigned 328 diabetic patients with peripheral neuropathy to receive treatment with intravenous infusion of ALA using three doses (1,200 mg; 600 mg; 100 mg) or a placebo over three weeks. Pain, burning, paresthesia (your foot falling asleep) and numbness decreased significantly from baseline to day 19 in the patients who received 1,200 mg. or 600 mg. of ALA compared to those given 100 mg. No change was experienced by the subjects in the placebo group.
Taken alone, ALA seems to relieve many of the symptoms of peripheral neuropathy. But new evidence shows that taking a combination of ALA and sublingual methylcobalamin increases the amount of ALA available to the peripheral nerves. Since neither of these nutrients have shown any adverse side effects, even at high doses, this just might be the answer Carl – and anyone else suffering from peripheral neuropathy – is looking for.
If you’re hearing sounds that aren’t really there, you aren’t crazy. You may just be suffering from tinnitus. It’s a condition my mom has suffered with for more than 40 years.
Tinnitus is a common hearing problem characterized by a ringing, buzzing or roaring sound. And, my mom will be the first to tell you that it’s extremely irritating because it’s with you 24/7. But a recent study has found that a common mineral just might help tinnitus sufferers get some peace and quiet.
In the study, 41 people with tinnitus were randomly assigned to receive either 50 mg. of zinc or a placebo daily. At the end of two months, 46 percent of the people in the zinc group experienced a decrease in the volume and frequency of their tinnitus. The researchers also noted that the mineral seemed to work regardless of the participants’ zinc status at the beginning of the study.
So if you’re hearing noises, try supplementing with zinc. But a word of caution: over a long period of time, high doses of zinc may cause a copper deficiency. So it’s a good idea to check the label on your multivitamin and make sure that it includes copper.
References:
“Antioxidant Alpha Lipoic Acid Significantly Improves Symptoms of Diabetic Neuropathy” Ascribe Newswire, 4/7/03, ascribe.org
Arda HN, et al. “The role of zinc in the treatment of tinnitus.” Otology and Neurotology. 2003; 24:86-89.
Kemppainen R, et al. “Drinking habits andperipheral alcoholic neuropathy.” Acta Neurologica Scandinavica. 1984; 65:11-18.
Kuwabara S, et al. “Intravenous methylcobalamin treatment for uremic and diabetic neuropathy in chronic hemodialysis patients.” Internal Medicine. 1999; 38:472-475.
Watanabe T, et al. “Ultra-high dose methylcobalamin promotes nerve regeneration in experimental acrylamide neuropathy.” Journal of Neurological Science. 1994; 122:140-143.
My husband has always suffered from bouts of heartburn – that burning sensation that ignites itself directly under your ribcage. And when we first met, he was practically living on antacids. Little wonder – like most single guys, Bob’s diet consisted primarily of fast food, take-out and pizza.
Since we’ve been married, I’ve managed to revise his diet – and the antacids are a thing of the past. But heartburn still plagues my husband on occasion. And that’s when we reach for the herbs.
When the schincter muscle at the end of your esophagus (the tube between your throat and your stomach) doesn’t stay closed, the stomach’s acidic contents can back up. When this happens, the escaping acid can initiate a fiery, painful feeling in your chest.
This acid backflow can actually fight gravity and rise up into the back of your throat, causing you to cough or even gag. And that searing pain? Unlike your stomach, which has a protective lining that keeps hydrochloric acid from burning through, your esophagus and throat don’t have any protection against this corrosive acid.
All of this happens because the muscular ring that closes off the stomach’s contents can stay partially open as a result of an injury or diseases – or simply by straining, bending over, eating a large meal or eating too fast. And if you are overweight, smoke, eat lots of fatty and sweet foods, or drink caffeine or alcohol on a regular basis . . . well, you get the idea.
Over-the-counter antacids do work – temporarily. But if you pop them too often, they can irritate the stomach, prevent proper digestion and destroy friendly bacteria in the colon. Antacids can also mask symptoms of an ulcer or exacerbate a problem of low acid production.
But if you suffer from long-term heartburn, you may have been tempted by the advertisements for Prilosec or Nexium. Not only has the pharmaceutical industry given heartburn a new name –GastroEsophageal Reflux Disease or GERD for short – these ingenious 30-second spots may have convinced you that drugs are the only solution.
But these ulcer drugs (yes, they were originally created to treat ulcers) can hide the symptoms of stomach cancer. They also come with a slew of side effects rarely mentioned in the commercials. Common problems include abdominal pain, diarrhea, headache, nausea and vomiting. And those are just the everyday side effects. The list of more serious side effects is incredibly long and includes such things as aggression, chest pain, hallucinations, changes in liver function and tremors.
Oh, and did I mention that long-term use of these drugs can cause severe stomach inflammation. This is truly a case of the cure being worse than the disease.
So what are your alternatives? First, try to find out what triggers your heartburn. Is it spicy foods? Soft drinks? Maybe you’re just wolfing down your food. If you can pinpoint the cause, you may be able to significantly reduce how often you are afflicted.
Carminative herbs can also help by exerting a therapeutic action on the esophageal sphincter muscle. And DGL (deglycyrrhizinated licorice) is one of the best. Studies show that this form of licorice can actually protect the stomach from acid damage – an action that helps reduce the risk of heartburn and gastric ulcers. In fact, in one study, DGL proved as effective as Tagamet in preventing duodenal ulcers. Several other studies show that licorice has antispasmodic properties and can reduce stomach acid, thereby reducing heartburn.
The suggested amount of DGL is one or two tablets (250–500 mg. per tablet), chewed and swallowed 15 minutes before meals and one to two hours before bedtime. They also work once heartburn has taken hold.
You may also be able to head heartburn off at the pass with papaya. This tropical fruit is loaded with papain, a natural digestive enzyme used for generations to prevent indigestion. Use them like you would DGL – 10 to 15 minutes before eating.
If these tactics still don’t relieve your heartburn, you may be suffering form a lack of hydrochloric acid. Oddly enough, heartburn can be caused by too little acid instead of too much. Since stomach acid normally provides a barrier against bacteria, fungi, and other organisms in food and water, people with inadequate stomach acidity may be at risk of having “unfriendly” microorganisms colonize their intestinal tract. Adding more acidic foods to your diet can normalize the acid content and may relieve your heartburn. But for long-term relief, it’s also important to restore the friendly bacteria with probiotics.
But if your heartburn lasts longer than a day or if you have black bloody stools, see your doctor. Chronic heartburn (or GERD if you prefer) may be a sign of esophageal cancer.
Want to live longer? Exercise!
That was the conclusion of researchers at the Royal Bromptom Hospital in London after they reviewed nine clinical trials that included 801 stable heart failure patients. Exercise training was undertaken by 395 of the participants, while the other 406 subjects acted as controls. After analyzing the data, the researchers found that hospital admission was significantly lower in the patients who exercised than in those who didn’t.
Perhaps more important was their conclusion that exercise can boost the odds of survival and that properly supervised exercise programs for patients with CHF are safe. So talk with your doctor about an appropriate exercise routine like walking or water aerobics and start exercising now.
References:
Maxton DG, et al. “Controlled trial of pyrogastrone and cimetidine in the treatment of reflux oesophagitis.” Gut 1990;31:351–4.
Piepoli M, et al. “Exercise training meta-analysis of trials in patients with chronic heart failure.” British Medical Journal. 2004;328:189.
The American Gastroenterological Association. www.gastro.org.