Remedies Magazine July
Health and wellness magazine
remedies ju ly 2 013 TM for LIFE love your homeopathy takes the ouch out of summer fun Herbal Fatigue Fighters Life After Lyme Disease The Omega/Beauty Connection calendula cream page 29 We’ve been screwed. 7 sources is here to fix that. Everybody needs omega fatty acids for overall health, wellbeing, and brain functions*—but we’ve been screwed. Fish populations are collapsing, heavy metals and PCBs are concerns, and products contain stuff like xanthan gum and xylitol to try and make them taste better…which ends up diluting beneficial ingredients. 7 Sources is different. It’s a complete, all-in-one, omega fatty acid product derived from seven nutritious land and sea plants. It contains EPA and DHA from algae, not fish, so it’s sustainable, and it has a natural nutty taste that doesn’t need to be covered up. 7 Sources comes in a glass bottle, is gluten & soy-free, and Non-GMO. In short, it’s omega fatty acids — unscrewed. NoN-GMo + sustaiNable + veGaN + GluteN & soy-free 888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE. Receive a $4 coupon toward your next purchase. Visit: www.florahealth.com/unscrewed or scan this code! Pour on the Goodness Nature’s Way® Liquid Coconut Oil with 93% MCTs (medium chain fats) is always pourable and won’t turn solid—even when refrigerated. It’s the perfect way to add the goodness of pure coconut to your favorite foods, including smoothies, dips, sauces, salad dressings and even drizzling over popcorn. Great alternative to butter, margarine or vegetable oil 29 contents July 2013 vol. 9 no.7 19 adrenal support Adaptogenic herbs that soothe. 24 nature’s travel help A checklist for when you roam far from home. departments 6 From the Editor’s Desk 9 Health Pulse Vitamin E is safe • Probiotics and weight loss • Folic acid lowers autism risk • Pycnogenol eases menopause symptoms • Acupuncture for hay fever • More 14 Lifestyle 24 cover story 29 Different approaches to chronic Lyme disease. first aid Help for those ouchy, itchy side effects of a fun summer. 16 Supplement Spotlight Third in a series on omega 3s: beauty from within. 22 Sports Nutrition Strategies for preventing and treating pain and injuries. 26 A source for news, information, and ideas for your healthy lifestyle. facebook.com/RemediesMagazine @RemediesMag The Goods 3 0 Postscript Doug Bibus on the home test he developed to check omega-3 levels in the blood. from the editor ’s desk remedies for LIFE TM High Summer The warm months can leave us conflicted between two good things: staying active outdoors and slowing down for the “lazy days.” The knowledge that the season must also end doesn’t help one bit. One of my sisters keeps a checklist with her kids of things they all want to do each summer, and they work hard at fulfilling it. I always end up wishing, at the end of summer, that I’d taken out the bike sooner; this year the kayak stayed dry too long! But that pressure, if we don’t get a handle on it, can just add to the stressors that weigh on us all year. If you’re nodding right now, I suggest you turn to page 19, where herbalist Maria Noël Groves shares the scoop on adaptogens that can both energize us and get hyped-up adrenals back in line. Is travel on your list this summer? On page 24, Letitia L. Star suggests natural supplies to take along—just in case. Does that new trailrunning regimen or your company softball team’s adventures see you limping out of bed in the morning? Check out Rich Wallace’s piece on sports pain management (page 22). And if your suffering is of a longer-term, chronic variety, you might want to read about the different approaches to Lyme disease (page 14), an unfortunate connection to summer fun. Then get back outside! Chief Content Officer and Strategist Johanna Arnone Managing Editor Donna Moxley (firstname.lastname@example.org) Contributing Editors Elaine Ambrose, Lisa Fabian, Rich Wallace Art Director Nicky Dumont Custom Graphics Manager Donna Sweeney Director of Advertiser and Client Relations Amy Pierce Sales Coordinator Ashley Dunk 800-677-8847 x190 Western Advertising Director Shannon Dunn-Delgado 415-382-1665 Group Advertising Director Bob Mucci 978-255-2062 Executive Director of Retail Sales & Marketing Anna Johnston (email@example.com) Inside Sales Representative Kim Willard Founder and Chief Executive Officer T. James Connell 100 Emerald Street, Suites A & D, Keene, NH 03431 603-283-0034 EDITORIAL ADVISORY BOARD Jeffrey Blumberg, PhD, FACN, CNS, senior scientist and director, Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University; Mark Blumenthal, founder and executive director, American Botanical Council, editor/publisher of HerbalGram, senior editor, The ABC Clinical Guide to Herbs; C. Leigh Broadhurst, PhD, research geochemist, author, Natural Asthma Relief and Prevent, Treat, and Reverse Diabetes; Steven Foster, photographer, herbalist, and senior author of three Peterson Field Guides, author of 101 Medicinal Herbs, A Desk Reference to Nature’s Medicine and more, associate editor of HerbalGram, the journal of the American Botanical Council; John Neustadt, ND, founder of Montana Integrated Medicine, coauthor, A Revolution in Health Through Nutritional Biochemistry; Lisa Petty, RHN, RNCP, holistic nutrition consultant, author of Living Beauty and host of the health talk radio show Lisa Live; Dana Ullman, MPH, author of The Homeopathic Revolution: Why Famous People and Cultural Heroes Choose Homeopathy and other titles on homeopathy; Marc Ullman, partner at Ullman, Shapiro & Ullman, chairman, Legal Advisory Counsel, Natural Products Foundation. remedies is published monthly by Taste for Life, 45 Main Street, Peterborough, NH 03458-1052, 603-924-2039 (fax 603-924-7013); © 2013 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in remedies may not be reproduced in whole or in part without express permission of the publisher. Printed in the U.S. on partially recycled paper. The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources. Products advertised or mentioned in this magazine may not be available in all locations. 6 remedies l July 2013 The relaxing Anti-Stress Drink Re a an Rec ar Free subscription to award-winning Organic Connections e-magazine at www.organicconnectmag.com For more product information, visit www.naturalvitality.com. Gluten-Free Vegan Organic Flavors Organic Stevia ESSENTIALS AWARD WINNER 2012 healthpulse probiotic effective for weight loss Taking a daily probiotic supplement appears to help reduce body fat in people with a tendency toward obesity. A relatively low dose of Lactobacillus gasseri in a fermented milk product led to an average 8.5 percent reduction in abdominal fat in a group of Japanese adults. Improvements in body mass index, waist and hip circumferences, and overall body fat mass were seen after 12 weeks of supplementation. Four weeks after the trial, the positive effects had diminished in those who stopped taking the supplement, leading the researchers to conclude that “constant consumption might be needed to maintain the effect.” “Effect of Lactobacillus gasseri SBT2055 in Fermented Milk on Abdominal Adiposity in Adults . . .” by Y. Kadooka et al., Br J Nutr, 4/25/13 vitamin E safety affirmed The human body efficiently eliminates excess levels of vitamin E, making it nearly impossible to ingest a harmful amount, according to recent research from the Linus Pauling Institute at Oregon State University. That finding refutes other studies that led to concerns about possible health risks from high intake of the vitamin. “I believe that past studies which have alleged adverse consequences from vitamin E have misinterpreted the data,” said OSU professor Maret Traber, PhD. She said no level of vitamin E in the diet or from normal use of supplements should be a concern. “A much more important issue is that more than 90 percent of people in the US have inadequate levels of vitamin E in their diet.” Vitamin E is an antioxidant and is crucial to the function of many organs, nerves, and muscles. It is found in oils and meats, and is often lacking in low-fat diets. “Excess Vitamin E Intake Not a Health Concern,” Oregon State University, 4/15/13 gamma-tocopherol form of vitamin E may accelerate the health benefits that occur when people quit smoking. A study from Ohio State University found that the vitamin improved blood vessel function in smokers who quit for seven days. That could mean a drop in the risk for cardiovascular disease. “Quit Smoking? Vitamin E May Give Extra Boost to Heart Health,” Ohio State University, 4/23/13 didyouknow? Taking the July 2013 l remedies 9 folic acid lowers autism risk Women who take a folic acid (vitamin B9) supplement before conception and during the early weeks of pregnancy can significantly reduce the risk of having a child with autism. The supplement does not appear to lower the risk if it is started more than eight weeks into pregnancy. Women who took the supplement starting about four weeks before conception and continued eight weeks into pregnancy had a 40 percent lower risk of giving birth to a child with autism. Vitamin B9 is essential for the construction and repair of DNA molecules, which control all of the body’s cells. Most pregnant women need to take a folic acid supplement to reach the recommended levels of the vitamin, according to the study’s authors. Folate is the naturally occurring form of B9 that is found in food. “Folic Acid Lowers Risk of Autism,” Research Council of Norway, 3/11/13 extract offers relief from menopause symptoms Pycnogenol, an extract from the bark of the French maritime pine tree, appears to be effective for reducing hot flashes and nighttime sweating in menopausal women. Participants in a recent study were given either placebo capsules or 30 milligrams of Pycnogenol twice a day for 12 weeks. Lead researcher Takafumi Kohama, MD, said that the hot flashes and sweating were probably reduced because of Pycnogenol’s support of vascular relaxation, which allows the body to rid itself of excess heat. The study also found a decrease in heart palpitations among those who took the supplement. Perimenopause, the transition that women experience leading into menopause, lasts an average of four years and is marked by a number of uncomfortable symptoms including hot flashes, insomnia, night sweats, palpitations, depression, anxiety, and memory problems. “Pycnogenol . . . Shown to Improve Perimenopause Symptoms in New Clinical Trial,” Horphag Research, 2/12/13 rosemary Extracts from rosemay enable may fight mary molweight gain energy-sensing ecules to break down fats and carbohydrates to release energy. That finding may explain why rosemary can lower blood sugar and cholesterol levels. Rosemary also appears to aid in weight management. In animal studies, supplementing a highfat diet with rosemary led to significant weight reduction. “Rosemary (Rosmarinus officinalis L.) Extract Regulates Glucose and Lipid Metabolism . . .” by Z. Tu et al., J Agric Food Chem, 3/6/13 10 remedies l July 2013 Expect more from your multi-vitamin. A lot more. D supplements may reduce disease risk A small study shows that vitamin D supplementation may help prevent a number of serious illnesses, including cancer and cardiovascular disease (CVD). Researchers identified eight otherwise healthy adults with an average age of 27 who had deficient or insufficient blood levels of vitamin D. The participants received either 400 IU or 2,000 IU of vitamin D3 per day for two months. Test3 ing at the end of that period showed positive effects on genes involved in cancer, CVD, infectious diseases, and autoimmune disorders in those who took 2,000 IU. That was enough to boost their vitamin D status to sufficient levels. The status of those who took 400 IU remained insufficient. “Influence of Vitamin D Status and Vitamin D3 Supplementation on Genome Wide Expression of White Blood Cells . . .” by A. Hossein-Nezhad et al., PLoS One, 3/20/13 l “Vitamin D Supplements May Yield Immune Benefits in Healthy People” by Nathan Gray, www. nutraingredients-usa.com, 3/26/13 combo can lower cholesterol A probiotic/aloe vera combination may significantly reduce cholesterol levels, according to recent research. The effects have the potential to decrease the risk of cardiovascular disease. Laboratory animals that were fed Lactobacillus rhamnosus GG saw a 32 percent average reduction in total cholesterol. When the probiotic was ingested with aloe vera gel, the decrease was 43 percent. HDL (good) cholesterol increased by 12 percent with the combination. “Probiotic Lactobacillus rhamnosus GG and Aloe Vera Gel Improve Lipid Profiles in Hypercholesterolemic Rats” by M. Kumar et al., Nutrition, 12/31/12 acupuncture may relieve didyou know? Low levels of vitamin D are associated with depression, according to a recent report. Researchers confirmed the link after analyzing the results of 14 studies involving more than 31,000 participants. “Vitamin D Deficiency and Depression in Adults . . .” by R.E. Anglin et al., Br J Psychiatry, 2/13 Two recent trials have found acupuncture treatments to be effective in reducing the symptoms of hay fever. In one large study, participants received 12 treatments over eight weeks. They had greater improvements in symptoms and less need to use an antihistamine compared to groups who received no treatment or were given sessions of “sham” acupuncture. The effectiveness appeared to wear off after another eight weeks, but symptoms were better in all three groups by that time. That was probably because the pollen season was ending. In a second study, participants found hayfever relief after just three acupuncture sessions over four weeks. hay fever “Acupuncture May Help Ease Hay Fever” by Amy Norton, www.webmd.com, 2/18/13 l “Really? Acupuncture Can Reduce Symptoms of Hay Fever” by Anahad O’Connor, New York Times, 3/11/13 12 remedies l July 2013 Advertisement Finally A Weight Loss Plan That Works Lose up to 10 pounds in just 14 days with Almased W ant a fast, yet safe way to lose weight and look great? Almased offers an effective weight loss solution that boosts energy and preserves muscle mass. Its unique formula is clinically tested to support proper nutrition and quick weight loss. While other dietary supplements often contain caffeine, ephedrine or other harmful stimulants, Almased® blends only fermented soy, yogurt and honey, for a formula so safe that even people with diabetes can use it. You can also supplement your diet with Almased to boost your immune system and increase energy. Over 10 years of scientiﬁc research shows Almased® nourishes the body as it stimulates healthy, long-term weight management and overall good health. 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To ﬁnd out what else Almased can do, e at download your free Figure Plan Guid 1. E R www.bikini-plan.com. ENTER SOURCE CODE * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. As always, consult your doctor or health care team before beginning any weight loss program or reducing your dosage of current medications. lifestyle did you know? Cases of Lyme disease have been reported in most states of the US. It is most prevalent in the East and Midwest. Lyme disease an integrative approach to a controversial condition Here’s what most everyone agrees on: Blacklegged ticks, commonly known as deer ticks, are carriers of Borrelia (B.) burgdorferi, an organism that causes Lyme disease. However, Lyme itself has such diverse symptoms and periods of onset that it’s often misdiagnosed, or diagnosed late, or never recognized at all. The available blood tests often give false results, and may become more accurate only when it’s too late for the easy fix. Lyme may cause flu-like maladies immediately after infection, or symptoms of meningitis, heart problems, or joint pain months later. Antibiotic treatment begun immediately after infection is usually successful, but longer-term infection is a more complex story. The mystery of the disease is one reason it is so controversial. Fundamental disagreement It’s rare that standards of medical treatment become part of legislative discussions, but that’s exactly what’s happened 14 “In patients with [post-Lyme disease syndrome], studies have shown that more antibiotic therapy is not beneficial and risks outweigh the benefits,” the NIH’s National Institute of Allergy and Infectious Diseases concluded after three clinical trials of prolonged antibiotic therapy. Anecdotal evidence in the mix But it’s the stories of patients who’ve suffered from chronic Lyme that are most compelling for nonscientists. Many struggled for years with varied symptoms ranging from myalgia to depression, and found relief only at the receiving end of the IV. Others swear by completely natural approaches. Nancy Broding contracted Lyme in the 1990s, while she was in the Marine Corps. She spent more than a decade trying to figure out what was wrong, and has been making her way back to health with the help of a naturopathic doctor and a combination of sustained antibiotic treatment and natural remedies. Read about her experiences on the facing page. —Donna Moxley “Conflicting Testimony on Need for Lyme Disease Treatment Legislation” by Andrew Stein, www. VtDigger.org, 4/13 l “ILADS Lyme Disease Treatment Guidelines Summary,” International Lyme and Associated Diseases Society, www.ilads.org l “Lyme Disease: Antibiotic Treatment,” National Institute of Allergy and Infectious Diseases, www.niaid.nih.gov, 4/11 l “Lyme Disease In-Depth Report,” New York Times Health l National Lyme Disease Case Map, tickencounter.org l Personal communication: Nancy Broding, 5/13 l “Research into Prolonged Treatment for Lyme Disease,” Centers for Disease Control and Prevention, www.cdc.gov, 4/11 in some US states regarding care for patients with Lyme. Some physicians’ groups have proposed legislation that would shield them from disciplinary action by their state medical boards for treating patients with long-term antibiotic therapy, which many believe is the only way to treat chronic Lyme successfully. They also want insurance companies to cover the treatment, which may involve intravenous antibiotics followed by courses of oral and intramuscular antibiotic treatment. But a large segment of the medical community believes long-term treatment with antibiotics carries too much risk, including IV line infections, blood clots, and allergic reactions. Both the Centers for Disease Control and Prevention and the National Institutes of Health (NIH) recommend against it. Concerned about ticks? Find ways to protect yourself, and a tick ID chart, at remediesmagazine.com/ticks remedies l July 2013 My Experience with Lyme By Nancy Broding I spent 10 years dealing with a myriad of symptoms encompassing everything from severe migraines and achy joints to ringing in the ears, gastrointestinal dysfunction, chronic coughs, allergy-like symptoms, bone pains in my legs, severe fatigue, mood disorders, weight gain, inability to concentrate, memory loss, and confusion. I went to my physicians for just about every symptom, but always left feeling dejected when everything tested negative. Finally, in 2012, a friend’s diagnosis made me look into Lyme as the culprit. I went to my doctor and asked to be tested, but to my dismay those tests came back negative. It was then that I learned that the Western blot testing prescribed by the Centers for Disease Control and Prevention is not very accurate. I also learned that treatment for chronic Lyme is controversial. I went to my friend’s naturopathic doctor, who bases her diagnoses on clinical presentation as well as a more comprehensive testing protocol. damage to the digestive tract by the other medications; immune system support supplements; homeopathic remedies for adrenal and liver support and detoxification; FAR infrared saunas (which use infrared light to generate heat); Epsom salt and hydrogen peroxide baths; a strict diet consisting of high protein and fiber with little or no sugar, alcohol, caffeine, or fat; and exercise for the detoxifying effects of sweat. After six to eight months of pharmaceutical antibiotic treatment, we moved to a totally natural treatment plan that included mangosteen and colloidal silver. The results Relief didn’t happen overnight: I experienced many months of flu-like “Herxheimer reactions” to treatment. These are attributed to toxins released when organisms die, in this case Lyme spirochetes. However, I am down to at most one migraine per month and no major joint aches, and none of the other symptoms has returned. I don’t know whether I am fully recovered, as my systems were compromised for a long time and a lot of damage occurred, but I do know that as long as I provide the proper maintenance for my body, I feel much better and my quality of life has been greatly enhanced. The regimen Once I was diagnosed with Lyme, my initial treatment consisted of an aggressive regimen of prescription antibiotics; a high-concentration probiotic to prevent rem_HH.indd 1 July 2013 15 AM 1/30/13 9:39 l remedies supplement spotlight Part 3 of a 3-part series plate v. pill Salmon is a good source of EPA and DHA, long-chain omega-3 fatty acids with well-documented health benefits. One New Zealand study asked whether taking supplemental salmon oil daily was comparable to eating salmon twice a week. The results? Participants taking salmon oil capsules and those eating fish showed similar improvements in their omega-3 status after 8 weeks. Herbalist Stephanie Tourles, author of Hands-On Healing Remedies, stresses that you must protect your skin “from the inside out” by ingesting more oils that are rich in omega 3s. She suggests taking fish oil, unrefined cod liver oil, or flaxseed oil as supplements and eating more walnuts, chia seeds, and flaxseeds. “Be sure to drink plenty of water and herb teas,” Tourles adds. Fatty, coldwater fish such as salmon, sardines, and herring are excellent sources of omega 3s, and many companies produce supplements from algae and krill. Holding moisture is key Omega 3s are essential for every cell in the body, and skin cells are no exception. Skin cells naturally become thinner as we age, so they hold less moisture. Older skin is also less able to repair itself, so wrinkling is common. Omega 3s support healthy cell membranes, improving skin texture and reducing inflammation. Applying face creams that contain omega 3s can also help keep the skin hydrated and supple. Some creams are made from algae or plant oils and can be effective in improving firmness and tone. “If the skin cell holds onto water, it leads to moister, softer skin, which promotes wrinkle prevention and may eradicate existing mild wrinkles,” writes cosmetic surgeon Robert Tornambe, MD. Serious protection Omega 3s appear safe and effective as part of the treatment for skin conditions such aging skin? up your intake of healthy fats The first manifestation of an omega-3 deficiency could be as simple as dry or sagging skin. These essential fatty acids assist in the skin’s production of oil, which keeps it hydrated. Since omega 3s are vital for the health of the brain and the heart, consider skin issues signals that supplementation might do more for your body than reduce wrinkles. 16 remedies l July 2013 as eczema, dermatitis, psoriasis, and rosacea, and have been used in the treatment of acne. A study published earlier this year found that taking a regular dose of fish oil boosted the skin’s resistance to damage from sunlight. The supplement reduced sunlight-induced suppression of the immune system, which affects the body’s ability to fight skin cancer and infections. Taking omega 3s is not a substitute for using sunscreen, but it’s an additional measure to help protect your skin from sun damage. They can even help repair sun-damaged skin by preventing the release of collagen-destroying enzymes. Collagen provides the structure that keeps skin from sagging and wrinkling. —Rich Wallace “Fish Oil for Your Face?” by Robert Tornambe, MD, Huffington Post, 10/11 l Hands-On Healing Remedies by Stephanie L. Tourles ($18.95, Storey, 2012) l “Healing Fats of the Skin: The Structural and Immunologic Roles of the Omega-6 and Omega-3 Fatty Acids” by M.M. McCusker and J.M. Grant-Kels, Clin Dermatol, 7–8/10 l “Natural Skin Care: The Skinny on Fats” by Wendy C. Fries, www.webmd.com, 2010 l “Taking Omega-3 Supplements May Help Prevent Skin Cancer . . .,” University of Manchester, 2/13 omega 3s may thwart diabetes A new study adds to the list of the many benefits of omega-3 supplements. Taking fish oil capsules was found to increase the levels of a hormone that is linked to a lower risk of diabetes. Researchers discovered that omega 3s raised the levels of adiponectin in the blood. The hormone has positive effects on metabolic processes such as glucose regulation and inflammation control. Previous studies have found that higher levels of the hormone help lower the risks of Type 2 diabetes and heart disease. “Fish Oil Supplements May Help Fight Against Type 2 Diabetes,” The Endocrine Society, 5/22/13 . rem_HH.indd 1 July 2013 3/27/13 10:01 17 AM l remedies Sometimes pain is inevitable, but su ering can be optional. Kyolic Curcumin is a powerful new formula to help support healthy in ammation response.* This synergistic combination contains the antioxidant properties of odorless Aged Garlic Extract™ along with a proprietary turmeric complex made from a unique blend of Curcumin and Phosphatidylcholine for increased absorption and bioavailability.* Take Kyolic Curcumin every day to provide natural support for healthy in ammation response, joint and muscle health, cardiovascular bene t, colon and liver function, as well as other nutritional bene ts. * NEW! Take the rst step with Kyolic Curcumin … the rest is easy. 98 Call 1-800-421-29 near you. ation and a store rm fo in e or m r fo *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd. Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com By Maria Noël Groves feeling fatigued? adaptogens support energy and adrenal health S holy basil omewhere between “all that I need to get done” and “everything I want to do,” we begin to shirk our basic needs for sleep, a healthy diet, regular activity, getting outdoors, and chill time. We feel it as “stress,” but it’s more than just a mental state. Being in a constant state of alarm has potent physiological effects on the whole body. Stress hormones including adrenaline and cortisol rise and fall inappropriately. Running on the “fumes” of stress hormones comes at the expense of other hormones in the body (thyroid, reproductive, mood, metabolism), not to mention immune function, optimal digestion and detoxification, wound healing, blood sugar balance, and cardiovascular health. We start to get awfully cranky. Okay, maybe you will go to bed early tonight, but then you can’t even sleep . . . does this sound familiar? A small amount of transient stress is normal and healthy, but most Americans live in a reality where the nervous and adrenal systems have been pushed out of whack for far too long. Returning to healthier habits is, of course, ideal, but a group of herbs called adaptogens lends a hand regardless of any other changes we make. Adaptogens do this primarily by balancing the production of stress hormones using a continuum of energizing and calming effects, and each herb has its own slew of extra benefits. The July 2013 l remedies 19 advantages of adaptogens seem too good to be true; consider the widespread damage stress has on your body and the positive impact that moderating these effects can have. Get up and go —energizing adaptogens These adaptogens are caffeine-free, yet they have a stimulating effect on the body and mind that helps anyone who needs to perform under pressure or has been in a slump. They enhance resistance to the effects of stress so we are in a better mood, feel more energized, and are less irritable or apt to get sick. If you’re making them as tea, simmer them with chai spices to get a potent, tasty brew. If you have anxiety or insomnia, you may find these herbs make the situation worse. High doses also may aggravate elevated blood pressure. If adaptogens have a poster child, it’s ginseng (Panax spp). The Asian (P . ginseng) and American (P . quinquefolius) species are used somewhat similarly. Asian ginseng comes in regular white, or a specially processed, more stimulating red. Ginseng has the added benefit of enhancing almost every aspect of reproductive vitality in men and women—from fertility to libido. Unfortunately, it isn’t ethical or economical to rely heavily on ginseng due to overharvesting and difficult cultivation. Its close cousin eleuthero (Eleutherococcus senticosus) is a handy substitute that boasts research on thousands of people in Russia. Codonopsis (Codonopsis spp) lacks the same degree of evidence but has nonetheless gained a reputation as “poor man’s ginseng.” It’s relatively tasty and easy to grow. Both eleuthero and codonopsis combine well with schisandra (Schisandra chinensis), medicinal mushrooms, and/or astragalus (Astragalus membranaceus) as a cancer-care adjunct and for frequent infections or low immune function. Rhodiola (Rhodiola rosea) may be the fastest acting of these adaptogens, useful for both short- and long-term physical and mental energy. Zen herbs— calming adaptogens These plants have a more subtle effect on energy levels, producing a calm-alert state reminiscent of kung fu masters avoiding constant blows while maintaining a state of pure peace. Instead of roots, we use the above-ground parts. Holy basil (Ocimum sanctum, syn O. tenuiflorum), also called tulsi, has a wide range of benefits—from protecting the body against infections to balancing blood sugar and curbing cravings—but its almost immediate stress-busting effects have given it pop-star status. Try brewing a lovely, aromatic tea from fresh or dried holy basil leaves. Gotu kola (Centella asiatica) blends well with holy basil, though it’s bland-tasting and slow-acting. Research supports gotu kola’s ability to relieve anxiety, boost memory, improve circulation, and enhance wound healing topically and internally. Gotu kola grows best in hot, sludgy conditions, so purchase from an organic or reputable supplier to avoid microbial contamination. Both herbs combine nicely with bacopa (Bacopa monnieri), a calming herb known to enhance memory and brain function, and milky oat seed (Avena sativa), a calming nervous system tonic. The in-between Ashwagandha root (Withania somnifera) and schisandra berries can be gently energizing and calming, making them appropriate for almost anyone. Ashwagandha is often infused in milk (dairy or otherwise) with a pinch of cinnamon or nutmeg to improve overall vitality and libido, as well as supporting American ginseng gotu kola 20 ashwagandha eleuthero remedies l July 2013 rhodiola schisandra the battle against autoimmune disease, chronic pain, and low thyroid function. Asians have long revered schisandra as a longevity and vitality herb; it also has a reputation for liver support (both protecting the detoxification organ from toxins and enhancing its function), respiratory health, immunity, libido, and the ability to calm or energize as needed. Schisandra’s potent flavor enhances digestion but might upset sensitive stomachs or those with ulcers. Most adaptogens work best when taken in steady doses on a regular basis for several weeks or months. It’s traditional to take a break after a few months (think of them as training wheels for your adrenals to get them back in balance), but they can be taken over a longer period if needed. All of these herbs can be enjoyed as tea, tincture, or capsule, but you can also play around with herb-infused honeys, cordials, powders mixed into energy bars, etc. Many companies incorporate a variety of these herbs into their stress relief formulas. These herbs all have a high degree of safety, but you should still check with your healthcare provider or pharmacist before taking them and listen to your body to determine which herbs work best for you. Maria Noël Groves is a clinical herbalist and freelance health journalist nestled in the pine forests of central New Hampshire. For recipes and more, visit www.WintergreenBotanicals.com. Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts Press, 2007) l “Adaptogens: A Review of their History, Biological Activity, and Clinical Benefits” by Alexander Panossian and Hildebert Wagner, HerbalGram, 2011 l The Encyclopedia of Popular Herbs by Robert McCaleb et al. ($29.95, Prima Lifestyles, 2000) REM_QP.indd 1 10/31/12 9:41 AM Want more remedies? Sign up for our free e-newsletter. http://bit.ly/subscribetoremedies It’s fast and easy! July 2013 l remedies 21 sports nutrition pain strategies It’s a common complaint with anyone who trains for competition. One day you’re cruising through your 5-mile run like an Olympian, the next day you’re finding it hard just to hobble across the street. Injuries can hit us out of the blue, and they’re frequently the result of overuse or overambition. Here are several tips that can help keep you on your feet, and some treatment options for the inevitable setbacks. BEFORE: Injury prevention n Always warm up before strenuous exercise. Walk, jog, or do light calisthenics to raise your heart rate and warm your muscles. Then stretch, paying particular attention to muscles that will be worked hardest during your workout. n Prevent overuse injuries by alternating your exercise routine. Enjoy a variety of sports to improve your fitness level. n Be patient. Trying to reach a goal too quickly (like entering a 10-mile race if you’ve never gone farther than two) is asking for trouble. Build up gradually. n Cool down after the workout with walking and light stretching. n Eat a healthful diet and consider 22 Elevation. Seek advice from a healthcare professional for any serious injury. These natural remedies can help ease discomfort: n Homeopathic Arnica creams and gels reduce the pain and stiffness of joint and muscle aches, and help reduce inflammation. n Extracts of boswellia are useful for reducing inflammation caused by repetitive motion injuries—the kind we get from training. n Ginger reduces pain and swelling from muscle injuries. Fresh or dried, it tastes great in teas and as a seasoning. You can also find it in capsules. n Curcumin, a substance in the spice turmeric, helps reduce inflammation. Turmeric is common in many curry dishes. You can also find turmeric and curcumin in capsules or tablets. n White willow bark is the original source of aspirin. It’s an effective antiinflammatory, and it’s safer to use than aspirin and nonsteroidal antiinflammatory drugs (NSAIDs). —Rich Wallace “Conditioning Tips,” www.stopsportsinjuries.org l Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($42.95, Wolters Kluwer, 2008) l “Herbs That Provide Natural Pain Relief” by Jacob Teitelbaum, MD, Psychology Today, 7/24/09 l “Nutrition and Athletic Performance” by N.R. Rodriguez et al., www.medscape.com, 3/1/10 l “Preventing Sports Injuries,” Ohio State University, http://medicalcenter.osu.edu mineral supplements such as calcium, magnesium, and zinc. Calcium is vital for bone growth and repair as well as for muscle contraction. Magnesium is essential for endurance, while zinc is necessary for building and repairing muscle tissue. n Drink water (and sports drinks for lengthy activities). Dehydration impairs physical performance and mental sharpness, increasing the chance of injury. AFTER: Injury treatment sports injuries such as sprains and strains respond to the RICE strategy: Rest, Ice, Compression, and consider this Kyolic Curcumin by Wakunaga is a unique combination that specifically targets the inflammatory response to safely and effectively support healthy tissues and organs throughout the body. n Common remedies l July 2013 Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sni es and intestinal yuckiness, our balance of good and bad bacteria is thrown o .* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of bene cial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is e ective.* So, c’mon life, bring it on. We’re ready for you. E ective. Convenient. Kyo-Dophilus. for a FREE SAMPLE and a store near you. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd. Call 1-800-421-2998 Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com By Letitia L. Star natural travel musts Don’t roam from home without these natural helpers Take a trip to summer relaxation! Enjoy easy, carefree travel with natural products, remedies, and supplements. Whether your plans include a quick weekend getaway or a long, leisurely vacation, be sure to follow these natural strategies. Smart-traveler tips Want to reduce travel stress and avoid rushing around at the last minute? Pack your natural travel aids in advance so they’re ready to go when you are. Remember, you might not be able to find your favorite or most appropriate natural remedy quickly and easily on the road. Here’s a checklist that addresses a range of potential health challenges when traveling. of 15 or higher. Apply sunscreen at least 30 minutes before going out and reapply every two hours and after swimming. Look for hypoallergenic sunscreens with natural or organic ingredients. These are often made without parabens, nanoparticles, GMOs, or artificial colors and scents. Carry skin soothers. Bring natural lotions or gels made with aloe vera or calendula to soothe sunburn, windburn, rough patches, or tired, swollen feet. Aloe vera has been used for millennia to treat skin conditions including wounds and burns. Calendula officinalis is a useful homeopathic first-aid remedy. It’s a natural antiseptic and helps prevent infection in sores, wounds, or cuts. 2 1 Bring adequate sunscreen. One out of five Americans will develop skin cancer, the most common cancer in the US. The Skin Cancer Foundation recommends the daily application of a broad spectrum (UVA/UVB) sunscreen with an SPF 24 remedies l July 2013 3 Bring an astringent. Witch hazel extract is a liquid distillation of the dried leaves, bark, and twigs of the Hamamelis virginiana plant that can be used to help soothe irritated or inflamed skin, as well as minor burns, bruises, and insect bites. You might find witch hazel extract combined with aloe vera, rose, or lemon. Look for easy-to-pack presaturated pads. nausea, upset stomach, diarrhea, or gas. Ginger, another well-known medicinal and culinary herb, is commonly used to treat the same tummy troubles, as well as motion sickness. 8 Prepare for sore muscles. Arnica montana is the homeopathic remedy for bruises, sprains, or strains. Find it in creams, gels, or easy-to-carry tablets that are taken orally. 4 5 Anticipate ouches. Pack latex-free bandages in an assortment of sizes and kid-appealing colors. Include organic cotton balls and pads to gently clean wounds, or to apply salves, creams, or lotions. And bring tweezers for removing embedded splinters, ticks, or insect stingers. Pack a natural pain reliever. These remedies frequently contain willow bark, which has been used for centuries in Asia and Europe and is still used today to treat pain, headache, and inflammatory conditions. Tote tummy tamers. Digestive enzymes such as bromelain from pineapple are effective remedies for poor digestion—on the road or at home. They can help manage numerous digestive disorders. Soothing herbal teabags with peppermint or ginger slip conveniently into your purse, pocket, bag, or backpack. These herbs are also available as capsules, soft-gels, or chews. Peppermint is a popular herb used to combat a myriad of digestive complaints that can plague any traveler: heartburn, Ward off bugs. Pack DEET-free formulas that contain citronella, an excellent mosquito repellent. Choose natural or organic products that are safe for kids and the environment. These are sold as sprays, balms, lotions, or towelettes. Don’t forget your multivitamin/ mineral. When you’re away from your home kitchen, your nutritional intake may fall short, so it’s particularly important to pack daily vitamins and mineral supplements such as calcium, magnesium, or vitamins C and D, to name a few. Include an ample supply of other supplements that you regularly depend on. Pack smart Buy travel containers to transport your must-have lotions without lugging full-size bottles. Pill-organizer containers are perfect for traveling; a sevencompartment container can accommodate up to 175 tablets. 9 6 7 10 Stash travel sickness help. Homeopathic remedies for motion sickness or jet lag contain Cocculus orbiculatus, which is believed to relieve nausea and dizziness as well as exhaustion and nervous stress, possibly from sleep loss. Other homeopathic remedies that can alleviate motion sickness on land, at sea, or in the air are Petroleum, Tabacum, and Nux vomica. Final tip: Discuss your supplementation and remedy requirements with a qualified healthcare practitioner who can make the best recommendations for your individual needs. Find remedies for the road and other travel adventures at remediesmagazine.com/travel “Aloe (Aloe vera),” www.mayoclinic.com l “Determination of Required Hydrophilic-Lipophilic Balance of Citronella Oil and Development of Stable Cream Formulation” by J.G. Meher et al., Drug Dev Ind Pharm, 10/12 l “Ginger”; “Peppermint”; “Witch Hazel,” www.WebMd.com l Homeopathy: An A to Z Home Handbook by Alan V. Schmukler ($17.95, Llewellyn Publications, 2011) l “Prevention Guidelines”; “Skin Cancer Information,” the Skin Cancer Foundation, www.skincancer.org l “The Role of Enzyme Supplementation in Digestive Disorders” by M. Roxas, Altern Med Rev, 12/08 l Simple Homeopathy by Robin Hayfield, LCH ($9.99, Southwater Books, 2008) l “Willow Bark,” University of Maryland Medical Center, www.umm.edu July 2013 l remedies 25 the goods donâ€™t miss these products! All-natural Almased is made from fermented non-GMO soy, yogurt, and honey. It contains no artificial fillers, flavors, added sugars, or preservatives. Almased helps improve metabolism and energy levels. 877-256-2733, www.almased.com Excellent for high-protein energy shakes or smoothies, RAW Protein is suitable for almost everyone, including vegans, vegetarians, those on low-carb diets, or those with sensitivities to dairy. www.gardenoflife.com otein r p n a g e v g in satisfy Barleanâ€™s new Ideal Omega-3 packs 1,000 milligrams of concentrated EPA/ DHA in just one fish softgel. Scan and watch a fun 2-minute video. BONEhealth Plus D3 & K2 features pure, whole-food calcium from eggshells, 800 IU of vitamin D3, vitamin K2, vitamin C, magnesium, and zinc to help maintain bone health. www.membrell.com Flora introduces 7 Sources, a complete, all-in-one, omega fatty acid product derived from seven nutritious land and sea plants. It contains EPA and DHA from cultivated algae, not fish. 888-436-6697, www.florahealth.com Kyolic Aged Garlic Extract, Red Yeast Rice Plus CoQ10 combines three powerful ingredients to enhance the bodyâ€™s natural ability to maintain healthy cholesterol levels and support overall heart health. www.kyolic.com full-spectrum omegas These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. 26 remedies l July 2013 Food Meets Function Now, Get Whole Food Nutrition Plus Targeted Support... All From One Multivitamin. Today, there’s a greater recognition that concentrates derived from whole foods are the best approach to well-balanced nutritional support. And that’s no wonder… because whole-food concentrates provide naturallyoccurring “good for you” nutrients that are found within fruits, vegetables and whole foods. Now there’s a line of multivitamins that help you support your whole-body health and manage your speciﬁc health concerns… all in one complex: More Than A Multiple™ Essentials.* Each formula combines high-performing vitamins, minerals, phytonutrients, herbs, and energy-rich, whole-food concentrates… with an added focus on Cardio, Brain, Vision, or Energy.* More Than A Multiple™ Essentials… It’s whole body health made simple. © 2013, American Health CARDIO BRAIN VISION ENERGY Learn more at AmericanHealthUS.com and choose the formula that's right for you! *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. 13-AH-1066 real-world homeopathy first aid for skin taking the sting (and itch) out of summer fun Long days in the sun and surf make this season special. But not so special are the various discomforts that can result from all that fun. And since the skin is the body’s largest organ, it gets more than its share of minor and not-sominor insults. Bee stings, mosquito bites, scraped knees and elbows, and sunburn are just a few of the troubles we may encounter. Day trips sometimes include fingers slammed by car doors—ouch! And then there’s touching a perfectly roasted marshmallow too soon when you’re camping. Gentle, effective homeopathic remedies to the rescue. —Elaine Ambrose Injury bruises, bumps & scrapes Remedies Arnica, Hypericum, Ruta Notes Arnica is a first-choice remedy. Use gel, spray, or ointment, but only on unbroken skin. Hypericum reduces intense pain after a crushing blow (think fingers hit by a car door). Ruta is helpful for injuries to the knee, shin, or elbow. Cantharis reduces pain and helps prevent blistering. Calendula is effective for pain. Diluted as a tincture, it promotes healing and helps prevent scars. Most stings don’t require treatment beyond washing the area with soap and water, but if the site is red and puffy, Apis helps. Wasp stings respond better to Ledum. When rubbing relieves the itch, Urtica urens is a good choice. Anacardium soothes intense itching that increases with scratching. Rhus tox is often used when scratching causes eruptions that itch and burn. Silicea helps to expel splinters; if they can’t be removed with tweezers, Hepar sulphur may be used. Arnica is best used when the injury occurs. Rhus tox lessens stiffness and pain. Bryonia helps when motion causes more discomfort. Start with Aconite to calm the victim, and then use Ledum. Urtica urens is useful for burning and stinging with sunburn. Pulsatilla helps relieve itching. burns Cantharis, Calendula insect stings & bites Apis, Ledum, Urtica urens poison ivy or oak Anacardium, Rhus Tox splinters Silicea, Hepar sulphur Arnica, Rhus tox, Bryonia Aconite, Ledum Urtica urens, Pulsatilla sprains & strains stings from jellyfish sunburn The Complete Homeopathic Resource for Common Illnesses by Dennis Chernin, MD, MPH ($29.95, North Atlantic Books, 2006) l Easy Homeopathy by Edward Shalts, MD, DHt ($14.95, McGraw-Hill, 2006) l Homeopathy: An A to Z Home Handbook by Alan V. Schmukler ($17.95, Llewellyn Worldwide, 2011) July 2013 l remedies 29 post script The Omega-3 Test: Do You Have Low O3? So you’ve heard plenty of good things about healthy omega-3 fatty acids and are trying to consume a diet rich in omega 3s. By now it’s common knowledge where we can find sources of omega 3s in the diet: wild salmon, albacore tuna, sardines, trout, omega-3 eggs, and a host of enriched products. If fish is not our fancy, or not consumed on a regular basis, we may also take a fish oil supplement that provides healthy amounts of omega 3s like EPA and DHA. When we reflect on our diet and supplement routine, do we really know how well our choices are supporting omega-3 levels? One simple solution is to test for omega-3 fatty acids in the blood. As it turns out, blood levels of omega-3 fatty acids reflect how much omega 3 is in our diet. The more omega 3 in the diet, the more omega 3 in the blood, and vice versa. Our laboratory at the University of Minnesota spent decades looking at omega-3 levels in several populations around the world. As you would expect, populations consuming large amounts of fish, such as the Japanese or Norwegians, had high omega-3 levels. Americans, who generally have a low intake of omega 3, had very low levels. Why should we care about getting enough omega 3s? Diets low in these nutriConsidered one of the top omega-3 experts in the world, Doug Bibus, PhD, is a community faculty member at the Center for Spirituality and Healing at the University of Minnesota and a researcher in the area of fatty acid biochemistry and nutrition. He also directs Lipid Technologies, LLC, an analytical and consulting group that focuses on fatty acid and lipid analysis and integration of lipid nutrition in biotech and food applications. Dr. Bibus recently developed an omega-3 blood test (www.Omega3 Test.com) to identify levels of omega 3 in the blood. ents have been linked to increased risk for heart disease, Alzheimer’s disease, diabetes, dementia, and even depression and anxiety. One study reported that persons with the highest omega-3 blood levels were nearly 40 percent less likely to develop Alzheimer’s or dementia compared to people with the lowest blood levels in a population of older Americans. Other research indicates a 90 percent reduction in risk for heart attack and sudden cardiac death in persons with very high versus very low omega 3s. A number of labs, including ours, offer an omega-3 blood test. How does it work? You simply prick your finger, supply a few drops of blood on a small card, mail it back to the lab, and in a few weeks you will receive a report by email or mail. It will show your omega-3 score, including your levels of EPA and DHA. If you find that you do have low omega-3 levels, you can choose to eat more omega-3-rich food or increase the amount or frequency of your supplements. One of the most common findings we have is that people often only take their fish oil supplement two to three times per week, not every day. So try to enjoy some omega 3s every day for good health! —Doug Bibus, PhD 30 remedies l July 2013 Sip Sip Yourself Yourself Slender Slender. 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