Benefits of a Variety of Fruits and Vegetables

Fruits and vegetables provide a variety of nutrients not found in vitamin and mineral supplements. Find out the benefit of each color found in specific fruits and vegetables.

We know we need to eat a minimum of 5 servings of fruit and vegetables everyday. Actually now, to prevent cancer, 8 to 13 servings per day are recommended. A serving is one cup of raw fruits or vegetables, or ½ cup cooked. At a recent lecture I asked a lunch audience to raise their hand if they had at least one fruit or vegetable already that day. No one in that group raised their hand. This is not uncommon. Our processed and convenience foods contain very few fruits and vegetables.

To prevent chronic diseases, fruits and especially vegetables are very important. Vegetables especially have the antioxidants, minerals, and phytochemicals in the correct combination that help keep the blood sugar in balance, create better energy in the body, and along with fruits build up the immune system.

Each color found in fruits and vegetables focus on building the immune system in its own way. It is important to get a variety of colors, so that you will get a full range of phytochemicals (beneficial plant chemicals) in your daily diet. Research is finding that eating whole fruits and vegetables gives you many more nutrients than you could possible add to a vitamin and mineral supplement. There are over 12,000 phytochemicals, and I have yet to see a supplement, unless it has whole fruits and vegetables in it, have all of the 180 different vitamins or minerals that are required by our body to function daily.

The different colors in fruits and vegetables help our immune system react to different stresses in our daily life. So look at the different colors in your diet. See if they include each of the colors listed below. This is one way to know that you are getting the full benefit of nutrients possible in your diet.

Green Foods – broccoli, kale, leaf and romaine lettuce, spinach, cabbage and Brussels sprouts.

Green foods are especially good for the circulatory system. They contain many minerals and B-complex vitamins. Some phytochemicals found in green foods are sulforaphane and indoles that are very powerful anti-cancer compounds. Researchers have tried to use these as isolated phytochemicals but find that they only work while in the whole food form.

Red Foods – tomatoes, watermelon, red cabbage.

Red foods contain many phytochemicals that reduce free radical damage. The phytochemical called lycopene is especially helpful to prevent prostate problems, and reduce the effects of sun damage on the skin. Lycopene is the phytochemical that make the red foods get their red color.

Orange Foods – carrots, pumpkin, squash, sweet potatoes, apricots, cantaloupe.

The orange foods have the carotenoids the help prevent cancer by repairing the DNA. As our mothers told us, carrots, and other orange foods, are especially good for our eyes, and help with night vision. The deep orange foods help our bodies get the vitamin A we need, without getting excess that can lead to osteoporosis.

Green/Yellow Foods – yellow corn, green peas, collard greens, avocado and honeydew melon.

This combination of green and yellow foods contains the carotenoids lutein and zeaxanthin that help reduce the risk of developing cataracts and macular degeneration. These foods are also helpful in reducing the risk of osteoporosis.

Orange /Yellow Foods – oranges, pineapple, tangerines, peaches, papaya, nectarines

These foods that are orange and yellow in color are high in antioxidants, especially Vitamin C, and help to improve the health of the mucus membranes and connective tissue. They help prevent heart disease by improving circulation and preventing inflammation.

White/Green Foods – onions, garlic, celery, pears, chives

White and green combination foods contain a variety of phytochemicals. Garlic and onions contain allicin, the anti-viral, anti-bacterial, and anti-fungal phytochemical, and they can act as a poor man’s antibiotic. Add garlic and onions in your meals to reduce the effects of potential toxicity of high fat meats. Celery has many minerals, especially organic sodium, that keeps the fluid in the joints healthy.

Red/Blue/Purple Foods – red apples, beets, blueberries, strawberries, cranberries, prunes, concord grapes, blackberries.

These dark colored red/blue/purple foods are very rich in powerful antioxidants called anthocyanins that protect again heart disease by improving circulation and preventing blood clots. They have many anti-aging phytochemicals that keep the blood circulating reducing the effects of the Standard American Diet rich in trans fats and processed foods.

When you make a salad make sure you have a variety of different colors. Strive to get at least 5 colors on your plate. Use fruits to balance the rest of the colors needed. This way you will get closer to the 8 to 13 servings of fruits and vegetables required, and you will get the variety of nutrients you need daily.

RESOURCE BOX: Jane Oelke, N.D., Ph.D. is a Traditional Naturopath and Doctor of Homeopathy in southwest Michigan. She is the author of “Natural Choices for Fibromyalgia” and “Natural Choices for Attention Deficit Disorder.” She is a professional speaker on natural health topics. She can be contacted at DoctorOelke@aol.com or through her website at www.NaturalChoicesForYou.com

from http://www.buildingbodies.ca/Nutrition/fruits-vegetables.shtml

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Watermelon May Have Viagra-Effect

COLLEGE STATION (June 30, 2008) -- A cold slice of watermelon has long been a Fourth of July holiday staple. But according to recent studies, the juicy fruit may be better suited for Valentine’s Day.

That’s because scientists say watermelon has ingredients that deliver Viagra-like effects to the body’s blood vessels and may even increase libido.

“The more we study watermelons, the more we realize just how amazing a fruit it is in providing natural enhancers to the human body,” said Dr. Bhimu Patil, director of Texas A&M’s Fruit and Vegetable Improvement Center in College Station

“We’ve always known that watermelon is good for you, but the list of its very important healthful benefits grows longer with each study.”

Beneficial ingredients in watermelon and other fruits and vegetables are known as phyto-nutrients, naturally occurring compounds that are bioactive, or able to react with the human body to trigger healthy reactions, Patil said.

In watermelons, these include lycopene , beta carotene and the rising star among its phyto-nutrients – citrulline – whose beneficial functions are now being unraveled. Among them is the ability to relax blood vessels, much like Viagra does.

Scientists know that when watermelon is consumed, citrulline is converted to arginine through certain enzymes. Arginine is an amino acid that works wonders on the heart and circulation system and maintains a good immune system, Patil said.

“The citrulline-arginine relationship helps heart health, the immune system and may prove to be very helpful for those who suffer from obesity and type 2 diabetes,” said Patil. “Arginine boosts nitric oxide, which relaxes blood vessels, the same basic effect that Viagra has, to treat erectile dysfunction and maybe even prevent it.”

While there are many psychological and physiological problems that can cause impotence, extra nitric oxide could help those who need increased blood flow, which would also help treat angina, high blood pressure and other cardiovascular problems.

“Watermelon may not be as organ specific as Viagra,” Patil said, “but it’s a great way to relax blood vessels without any drug side-effects.”

The benefits of watermelon don’t end there, he said. Arginine also helps the urea cycle by removing ammonia and other toxic compounds from our bodies.

Citrulline, the precursor to arginine , is found in higher concentrations in the rind of watermelons than the flesh. As the rind is not commonly eaten, two of Patil’s fellow scientists, drs. Steve King and Hae Jeen Bang, are working to breed new varieties with higher concentrations in the flesh.

In addition to the research by Texas A&M, watermelon’s phyto-nutrients are being studied by the U.S. Department of Agriculture’s Agricultural Research Service in Lane, Oklahoma.

As an added bonus, these studies have also shown that deep red varieties of watermelon have displaced the tomato as the lycopene king, Patil said. Almost 92 percent of watermelon is water, but the remaining 8 percent is loaded with lycopene, an anti-oxidant that protects the human heart, prostate and skin health.

“Lycopene, which is also found in red grapefruit, was historically thought to exist only in tomatoes,” he said. “But now we know that it’s found in higher concentrations in red watermelon varieties.”

Lycopene, however, is fat-soluble, meaning that it needs certain fats in the blood for better absorption by the body, Patil said.

“Previous tests have shown that lycopene is much better absorbed from tomatoes when mixed in a salad with oily vegetables like avocado or spinach,” Patil said. “That would also apply to the lycopene from watermelon, but I realize mixing watermelon with spinach or avocadoes is a very hard sell.”

No studies have been conducted to determine the timing of the consumption of oily vegetables to improve lycopene absorption, he said.

“One final bit of advice for those Fourth of July watermelons you buy,” Patil said. “They store much better uncut if you leave them at room temperature. Lycopene levels can be maintained even as it sits on your kitchen floor. But once you cut it, refrigerate. And enjoy.”

Source: Texas A & M Agricultural Communications. Retrieved June 30, 20
http://www.dietaryfiberfood.com/fruits-vegetables

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Grape-Seed Extract Kills Laboratory Leukemia Cells, Proving Value of Natural Compounds

Jeremy Moore

PHILADELPHIA – An extract from grape seeds forces laboratory leukemia cells to commit cell suicide, according to researchers from the University of Kentucky. They found that within 24 hours, 76 percent of leukemia cells had died after being exposed to the extract.

The investigators, who report their findings in the January 1, 2009, issue of Clinical Cancer Research, a journal of the American Association for Cancer Research, also teased apart the cell signaling pathway associated with use of grape seed extract that led to cell death, or apoptosis. They found that the extract activates JNK, a protein that regulates the apoptotic pathway.

While grape seed extract has shown activity in a number of laboratory cancer cell lines, including skin, breast, colon, lung, stomach and prostate cancers, no one had tested the extract in hematological cancers nor had the precise mechanism for activity been revealed.

"These results could have implications for the incorporation of agents such as grape seed extract into prevention or treatment of hematological malignancies and possibly other cancers," said the study's lead author, Xianglin Shi, Ph.D., professor in the Graduate Center for Toxicology at the University of Kentucky.

"What everyone seeks is an agent that has an effect on cancer cells but leaves normal cells alone, and this shows that grape seed extract fits into this category," he said.

Shi adds, however, that the research is not far enough along to suggest that people should eat grapes, grape seeds, or grape skin in excess to stave off cancer. "This is very promising research, but it is too early to say this is chemo-protective."

Hematological cancers – leukemia, lymphoma and myeloma – accounted for an estimated 118,310 new cancer cases and almost 54,000 deaths in 2006, ranking these cancers as the fourth leading cause of cancer incidence and death in the U.S.

Given that epidemiological evidence shows that eating vegetables and fruits helps prevent cancer development, Shi and his colleagues have been studying chemicals known as proanthocyanidins in fruits that contribute to this effect. Shi has found that apple peel extract contains these flavonoids, which have antioxidant activity, and which cause apoptosis in several cancer cell lines but not in normal cells. Based on those studies, and findings from other researchers that grape seed extract reduces breast tumors in rats and skin tumors in mice, they looked at the effect of the compound in leukemia cells.

Using a commercially available grape seed extract, Shi exposed leukemia cells to the extract in different doses and found the marked effect in causing apoptosis in these cells at one of the higher doses.

They also discovered that the extract does not affect normal cells, although they don't know why.

The researchers then used pharmacologic and genetic approaches to determine how the extract induced apoptosis. They found that the extract strongly activated the JNK pathway, which then led to up-regulation of Cip/p21, which controls the cell cycle.

They checked this finding by using an agent that inhibited JNK, and found that the extract was ineffective. Using a genetic approach – silencing the JNK gene – also disarmed grape seed extract's lethal attack in leukemia cells.

"This is a natural compound that appears to have relatively important properties," Shi said.


Source: American Association for Cancer Research
http://www.dietaryfiberfood.com/fruits-vegetables/

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Introduction

Acupuncture is among the oldest healing practices in the world. As part of traditional Chinese medicine A whole medical system that originated in China. It is based on the concept that disease results from disruption in the flow of qi and imbalance in the forces of yin and yang. Practices such as herbs, meditation, massage, and acupuncture seek to aid healing by restoring the yin-yang balance and the flow of qi (TCM), acupunctureA family of procedures that originated in traditional Chinese medicine. Acupuncture is the stimulation of specific points on the body by a variety of techniques, including the insertion of thin metal needles though the skin. It is intended to remove blockages in the flow of qi and restore and maintain health. aims to restore and maintain health through the stimulation of specific points on the body. In the United States, where practitioners incorporate healing traditions from China, Japan, Korea, and other countries, acupuncture is considered part of complementary and alternative medicineA group of diverse medical and health care systems, practices, and products that are not presently considered to be part of conventional medicine. Complementary medicine is used together with conventional medicine, and alternative medicine is used in place of conventional medicine. (CAM).

Key Points

• Acupuncture has been practiced in China and other Asian countries for thousands of years.
• Scientists are studying the efficacy of acupuncture for a wide range of conditions.
• Relatively few complications have been reported from the use of acupuncture. However, acupuncture can cause potentially serious side effects if not delivered properly by a qualified practitioner.
• Tell your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

About Acupuncture

The term "acupuncture" describes a family of procedures involving the stimulation of anatomical points on the body using a variety of techniques. The acupuncture technique that has been most often studied scientifically involves penetrating the skin with thin, solid, metallic needles that are manipulated by the hands or by electrical stimulation.

Practiced in China and other Asian countries for thousands of years, acupuncture is one of the key components of traditional Chinese medicine. In TCM, the body is seen as a delicate balance of two opposing and inseparable forces: yin and yangThe concept of two opposing yet complementary forces described in traditional Chinese medicine. Yin represents cold, slow, or passive aspects of the person, while yang represents hot, excited, or active aspects. A major theory is that health is achieved through balancing yin and yang and disease is caused by an imbalance leading to a blockage in the flow of qi.. Yin represents the cold, slow, or passive principle, while yang represents the hot, excited, or active principle. According to TCM, health is achieved by maintaining the body in a "balanced state"; disease is due to an internal imbalance of yin and yang. This imbalance leads to blockage in the flow of qiIn traditional Chinese medicine, the vital energy or life force proposed to regulate a person's spiritual, emotional, mental, and physical health and to be influenced by the opposing forces of yin and yang. (vital energy) along pathways known as meridians. Qi can be unblocked, according to TCM, by using acupuncture at certain points on the body that connect with these meridians. Sources vary on the number of meridians, with numbers ranging from 14 to 20. One commonly cited source describes meridians as 14 main channels "connecting the body in a weblike interconnecting matrix" of at least 2,000 acupuncture points.

Acupuncture became better known in the United States in 1971, when New York Times reporter James Reston wrote about how doctors in China used needles to ease his pain after surgery. American practices of acupuncture incorporate medical traditions from China, Japan, Korea, and other countries.

Acupuncture Use in the United States

The report from a Consensus Development Conference on Acupuncture held at the National Institutes of Health (NIH) in 1997 stated that acupuncture is being "widely" practiced—by thousands of physicians, dentists, acupuncturists, and other practitioners-for relief or prevention of pain and for various other health conditions. According to the 2002 National Health Interview Survey—the largest and most comprehensive survey of CAMA group of diverse medical and health care systems, practices, and products that are not presently considered to be part of conventional medicine. Complementary medicine is used together with conventional medicine, and alternative medicine is used in place of conventional medicine. use by American adults to date—an estimated 8.2 million U.S. adults had ever used acupuncture, and an estimated 2.1 million U.S. adults had used acupuncture in the previous year.

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Acupuncture Side Effects and Risks

The U.S. Food and Drug Administration (FDA) regulates acupuncture needles for use by licensed practitioners, requiring that needles be manufactured and labeled according to certain standards. For example, the FDA requires that needles be sterile, nontoxic, and labeled for single use by qualified practitioners only.

Relatively few complications from the use of acupuncture have been reported to the FDA, in light of the millions of people treated each year and the number of acupuncture needles used. Still, complications have resulted from inadequate sterilization of needles and from improper delivery of treatments. Practitioners should use a new set of disposable needles taken from a sealed package for each patient and should swab treatment sites with alcohol or another disinfectant before inserting needles. When not delivered properly, acupuncture can cause serious adverse effects, including infections and punctured organs.

Status of Acupuncture Research

There have been many studies on acupuncture's potential health benefits for a wide range of conditions. Summarizing earlier research, the 1997 NIH Consensus Statement on Acupuncture found that, overall, results were hard to interpret because of problems with the size and design of the studies.

In the years since the Consensus Statement was issued, the National Center for Complementary and Alternative Medicine (NCCAM) has funded extensive research to advance scientific understanding of acupuncture. Some recent NCCAM-supported studies have looked at:

• Whether acupuncture works for specific health conditions such as chronic low-back pain, headache, and osteoarthritis of the knee
• How acupuncture might work, such as what happens in the brain during acupuncture treatment
• Ways to better identify and understand the potential neurological properties of meridians and acupuncture points
• Methods and instruments for improving the quality of acupuncture research

Finding a Qualified Practitioner

Health care providers can be a resource for referral to acupuncturists, and some conventional medical practitioners—including physicians and dentists—practice acupuncture. In addition, national acupuncture organizations (which can be found through libraries or Web search engines) may provide referrals to acupuncturists.

• Check a practitioner's credentials. Most states require a license to practice acupuncture; however, education and training standards and requirements for obtaining a license to practice vary from state to state. Although a license does not ensure quality of care, it does indicate that the practitioner meets certain standards regarding the knowledge and use of acupuncture.
• Do not rely on a diagnosis of disease by an acupuncture practitioner who does not have substantial conventional medical training. If you have received a diagnosis from a doctor, you may wish to ask your doctor whether acupuncture might help.

What To Expect from Acupuncture Visits

During your first office visit, the practitioner may ask you at length about your health condition, lifestyle, and behavior. The practitioner will want to obtain a complete picture of your treatment needs and behaviors that may contribute to your condition. Inform the acupuncturist about all treatments or medications you are taking and all medical conditions you have.

Acupuncture needles are metallic, solid, and hair-thin. People experience acupuncture differently, but most feel no or minimal pain as the needles are inserted. Some people feel energized by treatment, while others feel relaxed. Improper needle placement, movement of the patient, or a defect in the needle can cause soreness and pain during treatment. This is why it is important to seek treatment from a qualified acupuncture practitioner.

Treatment may take place over a period of several weeks or more.

Treatment Costs

Ask the practitioner about the estimated number of treatments needed and how much each treatment will cost. Some insurance companies may cover the costs of acupuncture, while others may not. It is important to check with your insurer before you start treatment to see whether acupuncture is covered for your condition and, if so, to what extent. (For more information, see NCCAM's fact sheet Paying for CAM Treatment.)

http://nccam.nih.gov/

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Introduction

This fact sheet provides basic information about soy—uses, potential side effects, and resources for more information. Soy, a plant in the pea family, has been common in Asian diets for thousands of years. It is found in modern American diets as a food or food additive. Soybeans, the high-protein seeds of the soy plant, contain isoflavones-compounds similar to the female hormone estrogen. The following information highlights what is known about soy when used by adults for health purposes.

What It Is Used For

People use soy products to prevent or treat a variety of health conditions, including high cholesterol levels, menopausal symptoms such as hot flashes, osteoporosis, memory problems, high blood pressure, breast cancer, and prostate cancer.

How It Is Used

• Soy is available in dietary supplements, in forms such as tablets and capsules. Soy supplements may contain isoflavones or soy protein or both.
• Soybeans can be cooked and eaten or used to make tofu, soy milk, and other foods. Also, soy is sometimes used as an additive in various processed foods, including baked goods, cheese, and pasta.
  

What the Science Says

• Research suggests that daily intake of soy protein may slightly lower levels of LDL ("bad") cholesterol.
• Some studies suggest that soy isoflavone supplements may reduce hot flashes in women after menopause. However, the results have been inconsistent.
• There is not enough scientific evidence to determine whether soy supplements are effective for any other health uses.
• NCCAM is supporting ongoing studies of soy, including its effects on women's arteries and bones after menopause.

Side Effects and Cautions

• Soy is considered safe for most people when used as a food or when taken for short periods as a dietary supplement.
• Minor stomach and bowel problems such as nausea, bloating, and constipation are possible.
• Allergic reactions such as breathing problems and rash can occur in rare cases.
• The safety of long-term use of soy isoflavones has not been established. Evidence is mixed on whether using isoflavone supplements, over time, can increase the risk of endometrial hyperplasia (a thickening of the lining of the uterus that can lead to cancer). Studies show no effect of dietary soy on risk for endometrial hyperplasia.
• Soy's possible role in breast cancer risk is uncertain. Until more is known about soy's effect on estrogen levels, women who have or who are at increased risk of developing breast cancer or other hormone-sensitive conditions (such as ovarian or uterine cancer) should be particularly careful about using soy and should discuss it with their health care providers.
• Tell your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

http://nccam.nih.gov/

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Foods to Avoid When You're Pregnant

Steer clear of foods that pose health risks for you and your baby.

By Elizabeth M. Ward, MS, RD

When you're pregnant, eating for two means many things, and one of them is steering clear of foods that pose health risks for you and your baby.

While your favorite dishes and drinks may seem safe at first glance, a closer look reveals potential dangers. Here's what to avoid when you're pregnant, and why.

• Swordfish, shark, tilefish, king mackerel, limit canned albacore tuna fish. These large fish harbor higher levels of methylymercury, a metal detrimental to a growing child's brain and nervous system. Pregnant and nursing women may safely eat up to 6 ounces of albacore ("white') tuna fish as part of their weekly total limit of 12 ounces of seafood low in mercury, says the U.S. Food and Drug Administration (FDA). This also includes salmon, shrimp, canned light tuna, pollock, and catfish.
• Fish caught in rivers, lakes, streams, or any other body of water. Recreational anglers may hook fish contaminated with bacteria or chemicals. Check the safety of fish from your favorite fishing grounds with your local health department.
• Raw or undercooked meat, poultry, seafood (like raw oysters, clams, sushi), and eggs (including eggs in cookie dough and cake batter). Undercooked animal foods may contain a variety of bacteria and viruses. Use a meat thermometer to determine doneness of meat and poultry, and cook eggs until they are no longer runny.
• Hot dogs and luncheon meats, including deli ham, turkey, bologna, and salami -- unless they have been reheated until steaming hot. These foods are prone to Listeria monocytogenes, a bacteria that causes listeriosis, which may result in miscarriage, stillbirth, or other serious health problems.
• Unpasteurized dairy foods, including some milk and certain cheeses, such as Brie, feta, Camembert, Roquefort, blue-veined, "queso blanco," "queso fresco," and Panela; refrigerated pates or meat spreads; and refrigerated smoked seafood, such as salmon, trout, whitefish, cod, tuna, or mackerel (most often labeled as "nova-style," "lox," "kippered," "smoked," or "jerky"). These foods may contain harmful levels of listeria bacteria. Refrigerated smoked seafood is safe when it's part of a cooked dish, like casseroles.
• Unpasteurized juices, such as cider purchased from roadside stands, at farms, or in stores. These products are prone to germs, including E. coli. Check the label to be sure juice is pasteurized.
• Raw vegetable sprouts, including alfalfa, clover, radish, and mung bean. The FDA says sprouts are not a good idea for anyone, never mind pregnant women who are more susceptible to the health effects of the germs sprouts possess.
• Herbal supplements and teas. Herbs are natural, but herbal products have not been studied enough to recommend them during pregnancy.
• Alcohol. Beer, wine, and spirits rob developing cells of oxygen, making normal development impossible. The effects of alcohol on intellectual prowess are irreparable. According to the March of Dimes, there is no known safe level for alcohol consumption in pregnancy.
• Tap water in undeveloped countries. Drink bottled water to avoid bacteria and viruses.
• Certain foods that cause food allergy. Depending on your family history, your child may be at risk for developing food allergies. Avoiding foods including peanuts and peanut products during pregnancy (and nursing) may reduce allergy risk in susceptible children. Before you make any changes to your diet, speak with a licensed health care professional about your child's risk for allergy and consult with a registered dietitian knowledgeable about food allergy.

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When You Don't Have Health Insurance (or Money)

Millions of people in the U.S. do not have health insurance, and more and more are losing their insurance when they lose or change jobs. When you have limited financial resources, priorities rapidly shift to the essentials, like food and shelter. Getting medical care tend to be low on the list. Nearly every day, someone will tell me that this will be their last visit due to insurance or financial constraints.

I tend to be highly sympathetic and do the best that I can to hold down costs, often by putting down a lower billing code and making sure to order only tests that are absolutely essential. When prescribing medications, I will look for samples (becoming increasingly scarce) or only use the less-expensive generics. I am often embarrassed by the costs of medical care. As a salaried employee of a large, health organization, there is little that I can do to

I am definitely less sympathetic when I know my patient has not changed expensive habits, like smoking, drinking expensive coffee, and eating out instead of packing a lunch. When someone asks me to bill them for their small, insurance co-payment and I notice they have a pack of cigarettes sticking out of their purses, I tell them how I feel. I am getting too old to let these "teaching moments" slide.

Setting reasonable priorities is not something that all people know how to do. And not all people are proactive and resourceful when it comes to trimming their personal budgets or finding affordable care.

Things you CAN do

1. Unless you have a true emergency (life-threatening) condition, stay out of the emergency room. If you have a primary care problem, like a sore throat or earache, this would be the most expensive way to get treatment. Call a few urgent care facilities (aka "Doc in the Boxes") for prices. They are certainly less-expensive than the ER.
2. Check your area for free clinics, or clinics that charge a sliding scale. There are fewer and fewer of these around, but sometimes you will be lucky.
3. Many counties have Public Health Departments that offer free or discounted medical services, especially immunizations.
4. Many uninsured and non-working people qualify for state-run insurances like Medicaid but never bother to check their eligibility. Children, especially, will benefit from this.
5. Find a good primary care provider or solo practitioner. Medical professionals who work for themselves set their own charges and have the ability to charge less or nothing at all. You will be surprised how many dedicated professionals will find a way to help you out during these tough economic times.
6. Ask for samples. Although pharmaceutical samples are also becoming increasingly scarce, even a few days of medication to get you started will reduce your overall health costs.
7. Ask for a generic prescription or for an alternative choice of medications known to be less expensive. Although medical providers often do not know what prescriptions cost at the various pharmacies, most will have a good idea if they are giving you an expensive one or a reasonably-priced alternative. Generics are just as good for a fraction of the cost. If your doctor wrote for a brand name, your pharmacist can substitute a generic equivalent in most instances.
8. Don't be shy about shopping around for a better price on your prescriptions. Call the pharmacy, read your prescription to them (if the writing is legible!), and ask how much it will be. Many large, chain pharmacies have huge medication discounts for certain commonly-used prescriptions. A prescription that costs $60 in one pharmacy may only be $18 at another.
9. Ask for a discount. A $75 office visit may only be reimbursed by insurance companies for a fraction of that cost. So, why should you pay more simply because you do not have health insurance? Even fees vary among private medical practitioners, so call around.
10. Be creative in your available resources. I am often surprised that people can afford to buy beer or cigarettes, but they don't seem to have money left for their own medical care. A one pack per day person would save over $150 in a month - a savings less-costly than of an average office visit.
11. If you have a credit card, most medical offices will charge your visit to the card, giving you up to a month to come up with the cash.
12. If feels good when you help someone, so if you are in serious need, it is okay to ask family or friends to help you out. Remember, you are asking for help to get medical care, not to buy a new toy. By helping you, they will feel better.
13. If you are a member of a church or synagogue, many will help the less-fortunate with reasonable, but unexpected medical costs. It doesn't hurt to ask for help. I have seen local churches buy glasses for children, or provide medical appliances for the elderly. Don't forget to thank others who help you, including God.
14. Practice medical self-care. The first-step in staying healthy is taking care of your self and practice healthy habits. Don't smoke. Don't take recreational drugs. Don't drink and drive. Always wear seat belts. Exercise and maintain a healthy weight. These things do not cost a dime.
15. If you have lost your job and are looking for a new one, try and find employment that will offer health benefits for you and your family.

Ten Things you should NEVER do

1. You should never ignore potentially-serious symptoms simply because you do not have the resources. Not only can your condition become worse (and more expensive to treat), you are potentially putting your life in jeopardy. If you feel you need medical care, find a way. You really can't die now and pay later.
2. Don't ignore preventative care, like mammograms and pap smears for women or prostate exams and PSA tests for men. And, keep up with your preventative dental visits.
3. You should never take someone else's medication. Every person and every disease is different.
4. You should never take expired or suboptimal (sub-therapeutic) dosages of leftover medications from prior prescriptions unless specifically instructed to do so by your medical provider. For instance, by not having a complete course of antibiotics - about ten days worth - it may not be possible to eradicate an infection. You may also create a resistant bacterial strain that is more difficult to treat.
5. Many people resort solely on alternative medicines, such as homeopathic remedies, vitamins, or herbs. Most are not scientifically proven by clinical trial, and any response may be merely anecdotal. It is okay to try them, but if you are not improving, you may need traditional medical intervention.
6. You should never smoke. Smokers have considerably more cancer-fears than other people. People who smoke worry that sore throats, lymph node enlargement, or chronic cough may be something serious. Sometimes, they are right - all the more reason NOT to ignore long-standing symptoms.
7. Don't rely solely on online health information sites (including WebMD) in an attempt to diagnose (and treat) yourself. Online health experts have no way of examining you, reviewing your medical history, or treating you based solely on your posting.
8. The same goes for being diagnosed (or treated) by your non-medical friends and relatives...don't do it. Just because people have similar symptoms or experiences, in no way implies that it is applicable to your case.
9. Don't rely solely on phone advice by your doctor or advice nurses. They can only make medical decisions based on what you have told them. Most advice will most likely be conservative. Don't expect to be definitively diagnosed and treated on the phone.
10. Never use the ER as your primary care medical facility. The ER is for life-threatening situations or medical conditions that cannot wait until your regular medical office is available. ER medicine is the most expensive care you can receive. Find a good family practitioner.

As an optimist, I know things will get better. We need to take care of ourselves...our families...and find time to help others. Together, we will get through this economic crisis.

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Herbs In Detox

Everyone knows how important it is to detox your body regularly, because if you don't then toxins build up and this can have short term effects on you such as tiredness, sluggishness and lack of energy and even some long term effects such as increased risk of serious illness. There are a lot of expensive detox treatments available, but little to people know that some of the best detox agents are very cheap and can be found in your everyday supermarket or store. These herbs that detox the body are extremely good for your body and will not only help it to detox but will also give you better overall health, increased energy and a stronger immune system.

Some important herbs to consider in the process of detoxification include the following:

1. Psyllium seed is a lubricating mucilaginous fiber used as a gentle bulking and laxative agent. The mucilage in the seeds expands eight to fourteen times the size of the original seeds. This can also create a feeling of fullness, decreasing one's desire to overeat. Psyllium fiber works as a broom, sweeping the gastrointestinal tract of toxins. Be sure to drink lots of water when using psyllium as a cleansing agent!
2. Black walnut hull is an alterative and antifungal agent that helps the body eliminate parasites.
3. Hibiscus flower is mildly antibacterial and has soothing properties. It is also mildly diuretic and antiparasitic.
4. Horsetail also known as shavegrass is considered an alterative, antifungal agent, and diuretic. It is extremely rich in trace minerals and improves the healing of bones, flesh, and cartilage.
5. Licorice root is known as "the great harmonizer" in Chinese medicine. It is mildly laxative, nutritive, and considered a rejuvenative. It soothes irritated mucus membranes and nourishes the adrenal glands. Using small amounts of licorice helps to instill a feeling of calmness.
6. Alfalfa is a natural diuretic and laxative. It is an excellent source of fiber and provides natural chlorophyll, which has deodorizing properties, helping to sweeten the breath and freshen body odors.
7. Cascara sagrada bark is widely appreciated for its quick-acting laxative effects. It stimulates secretions of the liver, gall bladder, stomach, and pancreas due to its bitter anthraquinone content.
8. Oatstraw is highly nutritive, rejuvenative, and calming to the nervous system, even helping in exhaustion and depression. Oatstraw helps provide minerals to nourish bones, skin, hair, and nails.
9. Pumpkin seed helps the body expel parasites and is also highly nutritive, containing beneficial linolenic acid.
10. Irish Moss is a type of seaweed that is an alterative, demulcent, and nutritive. It soothes an irritated gastrointestinal tract.
11. Yucca root is effective as an alterative and laxative agent. It helps break down organic waste in the body. One of its primary uses in folk medicine is to relieve the inflammation associated with arthritis.
12. Passionflower leaf is best known for its calming effect on the nervous system. It helps to calm stress and slows the breakdown of neurotransmitters. It also helps to calm an irritable bowel.
13. Marshmallow root is an alterative, demulcent, diuretic, mild laxative, nutritive, and rejuvenative. Its high mucilaginous content soothes an irritated digestive tract and provides moisture to dry tissues.
14. Violet leaf is an alterative, antifungal, demulcent, diuretic, and laxative. It is safe and soothing, rich in beta carotene and vitamin C.
15. Witch hazel bark, twigs, and leaves are high in flavonoids that help heal damaged blood vessels. This plant is also somewhat antiseptic and anti-inflammatory.
16. Slippery elm bark is an excellent antiflammatory agent. It is a demulcent, laxative, and nutritive and promotes tissue healing, thus soothing irritated tissues of the gastrointestinal tract. It is one of the most digestible substances known.
17. Mullein leaf is a demulcent, diuretic, and a vulnerary. It soothes irritated tissues and is especially beneficial for the respiratory system.
18. Capsicum also known as cayenne pepper is an alterative, antioxidant, antiseptic, and circulatory stimulant. It is rich in vitamin C and helps improve metabolism, thus contributing to weight loss.
19. Gentian root is an alterative, antiseptic agent, and cholagogue. It is extremely bitter and works as an excellent digestive secretions. It also helps in the breakdown of protein and fats. It even helps improve the assimilation of nutrients like iron and vitamin B12. It has a cooling effect upon the body, helping to reduce inflammation and infection.
20. Milk thistle seed is commonly used to improve liver function by stimulating protein synthesis. It also is a hepatoprotective (liver protector) agent. Milk thistle is considered a natural antioxidant, helping to detoxify a wide range of potentially damaging contaminants, including drugs, alcohol, and a wide variety of chemicals.
21. Burdock This is very powerful for detoxing, burdock roots really do help to reduce the build up of heavy metals in your system which will not only cleanse your system of these unwanted toxins, but will reduce the risk of immune system problems in the future.
22. Nettles Sounds horrible I know, but Nettles have some really great detox properties. One of the main advantages of this herb is that it will cleanse your urinary system and will help to prevent any future problems occurring.
23. Dandelion roots are great cleansers for your gall bladder and liver and will help to keep them healthy and clean.
24. Psyllium Seeds These seeds promote healthy bowel movements and ensure that it all remains working correctly. This is one of the few herbs that detox the body that acts like a sort of sponge and really does help to mop up unwanted toxins before being removed from the body.

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Why & How To Detox

Detox Basics

What is a Detox?
Detox, short for detoxification, is a natural, ongoing, bodily process to rid itself of harmful toxins. Since the beginning of time the body has performed this function on its own, effectively eliminating chemicals harmful to its well being. But in today’s America we are being increasingly bombarded by toxins that are absorbed into our bodies through the air we breathe, the food we eat, the water we drink and the things we touch. Toxins come in many shapes and sizes, but some of the more common toxic sources are: chemicals, including pesticides and household cleaners; food additives; drugs; pollution and cigarette smoke.

Why Detox?
The overwhelming amounts of toxins that are absorbed into our systems today make it virtually impossible for the body to eliminate them all on its own. Thus the toxins begin to accumulate. This build up is thought to cause fatigue, headaches, nutritional deficiency, digestive problems, and inefficient metabolism among other associated health issues. It has even been suggested that many of our chronic minor health issues such as bad breath, constipation, depression and anxiety could have a direct link to an overload of toxins. Ways to help rid ourselves of this toxicity and help our bodies to function more efficiently are now encouraged through natural detoxification programs. Detoxing our bodies can leave us feeling healthier, more energetic and often help us to lose weight too.

What Detox is right for you?
There are many ways of detoxing the body that vary both in intensity, and longevity. Some incorporate the use of supplements, while others involve simple changes in diet and exercise. The detox program that you choose for you should take into consideration your current physical and mental health, age; not to mention your unique lifestyle, to ensure you reap maximum benefits from your new ritual.

Basic Detoxing Tips
The most basic of detox tips are simple adjustments to diet that avoid toxins and encourage consumption of toxin ridding foods and beverages. Easy to follow suggestions include: increasing your daily water consumption, eating a diet rich in vegetables and fruits (preferably organic) and avoiding red meat, dairy, fried foods, processed foods, salt, caffeine and cigarettes. *It is important to remember that detoxing is not recommended for severely overweight individuals, and those that are pregnant or nursing.

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Why Fad Dieting is Bad for You

When dieting is the topic, expect to hear a word or two about fad diets. Fad diets are so popular yet so ineffective. If you want to lose weight, fad dieting is not exactly the best way to do it.

Before we discuss why fad dieting is bad for you, let’s be clear on what can be considered as a fad diet. Fad diets can be classified into three major categories. First, you know it is a fad diet if it focuses only in one food or food group. Second, it is a fad diet if it bans a whole food group. Last, the food intake is limited to incorporate a certain lifestyle. A fad diet can be a combination of two or all categories as well.

Atkins diet, South Beach diet, Breatharian, Nutrisystem, Gerson therapy Grapefruit diet, Jenny Craig, Weight Watchers, Macrobiotic diet, and any of those diets you have tried because they promised you that you will lose weight with minimal effort in a short period of time… All are fad diets.

It may be hard to accept that you have been tricked into trying these diets but it is not too late to stop fad dieting. The reasons we are going to share with you are backed up by intensive study. So if you are ready to face the truth, here are why fad dieting is bad for you:

1. Fad diets are dangerous to adolescents.
Fitting in is a major concern with most teenagers, particularly the girls. This means wearing the right clothes, having the “in” hairstyle, so on, and so forth. Nearly all adolescents equate their chances of being popular to how pretty or sexy they look. As such, they try anything that promises weight loss without much thought on the consequences.

Let’s take the Grapefruit diet as an example. If you are the president of the student council, editor of the school newspaper, and have exams and reports every other day, you need all the energy you can get and you cannot get it from eating the same fruit everyday. You lose weight but you are also stressed and there is a high chance that you will end up in a hospital bed.

2. Fad diets neglect to mention the need for exercise.
Dieting will not work if there is no physical activity involved. Sure, you may lose pounds if you do not eat as many as before but without exercise, the pounds are likely to come back once you stop your so-called diet. If you want to lose weight, the healthy way, you have to exercise.

3. Fad diets have one too many side effects.
Losing weight is your goal, right? Losing energy, getting headaches, being dehydrated, and having digestive problems are not part of the plan. Then why try fad diets? Fad diets cause what we just mentioned and sometimes they can bring about more serious problems like cardiac arrest, and yes, even death.

4. Fad diets advocate food deprivation.
Since most fad diets cut back the intake of carbohydrates, proteins, and fats, what is left for you to eat? Food deprivation may result into weight loss but it also leads to a weak immune system. Do you know what happens to somebody who has a weak immune system? Let’s put it this way. He or she is susceptible to all kinds of diseases, bacterial, viral, and fatal.

5. Fad diets reduce the metabolism.
Most fad diets are based on low calorie or low fat intake. Since you are not allowed to eat calories or fats, your body will naturally slow down its metabolism. It will keep holding on to the foods you consume thinking that it will be a long time before you eat normally again. When the time comes that you go back to your normal eating habits, your metabolism rate is still slow. In other words, you go back to gaining weight.

6. Fad diets disregard the importance of a balanced diet.

Ever since first grade, you have been hearing about balanced diet. Eating a balanced diet is one way to ensure a healthy lifestyle. If you want to live long enough to see your grandchildren get married, disregard fad diets. Fad diets are the exact opposite of balanced diet. Losing weight may be important but it is not as important as living well.

Losing weight may be your personal Mt. Everest or your Holy Grail. It may be difficult to achieve but that is not an excuse to try everything that comes your way. There are a dozen of ways to lose weight. Try the other eleven.

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Liver Detoxification

What does the liver do?

The liver is the largest internal organ in the body. It has over 500 functions that it performs, many of which are vital to the body’s health. First and foremost the liver is responsible for producing red blood cells, which transport oxygen throughout the body. It is also responsible for the digestive process of breaking down nutrients, and storing many essential vitamins and minerals. And it is even responsible for filtering the blood and getting rid of foreign substances or toxins. In fact many people feel there is no organ more important when it comes to detoxing.

The liver plays several important roles in detoxification: it filters the blood to remove large toxins, synthesizes and secretes bile full of cholesterol and other fat-soluble toxins, and disassembles unwanted chemicals.

Proper function of the liver’s detoxification system is important to preventing disease. But when the liver is bombarded with too many toxins that are introduced through the food we eat, and the air we breathe it becomes overwhelmed and can’t do its job effectively. The organ then begins to operate less efficiently, accumulating harmful substances that it just can’t get rid of. Overtime this results in lasting damage to the liver.

When in proper working order the liver effectively clears 99% of toxins and bacteria that pass its way. When it is damaged, however, a significant amount of these harmful substances are unable to be cleared, thus collecting in the organ.

The liver also produces and secretes bile which is important to the transportation of the harmful toxins from the liver to the intestines. When not functioning efficiently bile excretion is inhibited and there is limited transportation for this waste. Thus toxins stay in the liver for longer and cause unpleasant health issues such as gallstones.
Not to worry if your liver is in bad condition right now. It can be fixed. In fact the liver is the body’s single organ that can regenerate itself overtime. To start this cleansing process, many experts recommend a detox regime.

Tips to detoxing your liver

If you have never detoxed your liver before, you can probably safely say that your liver is in desperate need of some outside help. Embarking on a detox regime will not only help your liver function better, it will help you to feel healthier and more energetic as well.
While any detox will inevitably benefit your liver’s functioning, there are special detoxing guidelines that focus on the specific cleansing of this vital organ. Here are a few tips to start you off:

1. Reduce consumption of hydrogenated vegetable oils, which contain trans-fatty acids.
2. Reduce consumption of sugar and processed foods.
3. Incorporate the Milk Thistle herb into your daily diet. It is a strong antioxidant with proven ability to repair liver damage.
4. Boost the intake of foods high in anti-oxidants such as citrus fruits, raw vegetables and raw juices.
5. Detect and avoid food allergies.
6. Use natural antibiotics to reduce unfriendly germs in the bowel (such as onions, garlic, horseradish, olive leaf extract) and take in probiotics by eating acidophilus yogurt.

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Feel Tired All the Time?

There are several ways of determining whether your body needs a detox and the fact that you are reading this is a sign that you’ve already probably picked up on at least some of your body’s warnings. Are you exhausted? Or perhaps you are bloated, overly anxious, or suffering from frequent headaches. These are all indications that your body could be suffering from toxicity. In today’s world we are bombarded with toxins, many of which we can’t avoid. This overload of toxins in the body means that the organs, which are normally able to self-detox, can no longer do so. This leads to inefficient organ function and more noticeably a constant feeling of ‘blah’. For optimal energy and body function we need to help the body get rid of these accumulated toxins. We can do this in a process called detoxification. Detoxing is achieved through lifestyle and diet changes often accompanied by herbal supplements and vitamins. The objective of these changes is to flush out the toxic waste collected in the fat tissue and organs.

How to Boost Your Energy! 10 simple detox steps to a healthier, more energetic you While there are many things to consider before embarking on an often difficult detox regime, if you are a reasonably healthy person, that is neither pregnant nor nursing, a detox regime such as fasting or a detox diet may be just the challenge you need to kick your body back into gear. To learn more about how to start these regimes click here. There are, however, many people that are unprepared or unable to take on the drastic measures and potential temporary side effects necessary for the rapid detox programs. If you are one of these people, don’t distress, there is still hope. We first suggest reading on up on the detox basics. But we have also listed some simple detox tips that can be integrated into your daily life to bring you more energy and zest for life.

1. Modify Your Diet- The number one reason that many Americans feel sluggish and overloaded with toxins is due to diet. Try a diet limiting, or better yet, eliminating alcohol, caffeine, wheat, sugar and processed foods. This can help your body to regroup, giving it time to process and eliminate the already accumulated toxins it is holding without introducing more.
2. 2. Increase Your Exercise- Reduction of access body fat inherently results in the reduction of toxins that are mostly stored in these fatty deposits. If you live a largely sedentary life, start off slow and get walking. Aim for 30 minutes of moderate exercise everyday and watch your energy level skyrocket.
3. Increase Your Water Intake- Everyone should be drinking 8 to 10 glasses of water a day, yet very few of us actually hit that target. Water is essential to hydrate the body and to optimum organ function and toxin elimination. So drink more water and reap the benefits.
4. Get Some Rest- High levels of stress mean elevated stress hormones, tension in your body, and thus poor body performance. Relieving stress can help to prevent this damage from being permanent. Stress relievers can include simple breathing exercises, a soak in the tub, yoga, or a rejuvenating nap. Choose your vice and make time for you.
5. 5. Stretch- Stretching and compressing every part of the body, while obviously relaxing, is particularly helpful in keeping the waste-removal departments of the body functioning well. Try to do at least 10-15 minutes of stretching daily.
6. Drink Some Tea- Herbal teas (that is caffeine free!) are fantastically healthy and soothing. They aid in digestion and provide many anti-oxidants and essential minerals. Pick a flavour and get drinking!
7. Add a Supplement –There are many natural vitamins and herbal supplements that can aid your body in the detox process. Depending on your main objective for the detox. You may find psyllium powder helpful in keeping your bowel movements more regular and helping to flush the colon or perhaps a simple intake of Vitamin C is what your body needs to increase its energy.
8. Brush Your Skin- Daily brushing exfoliates the skin helping to eliminate your body’s toxins. The process of brushing your skin is thought to stimulate your blood drawing toxins to the skin’s surface. It has even been suggested that 1-2 pounds of toxins are released through your skin daily. To do this, simply brush your skin in one direction, starting from your feet towards your heart.
9. Take a Bath- Once a week for about 20 minutes, prepare yourself a hot bath that contains a handful of Epsom salts, 10 drops of lavender essential oil, and a half cup of baking soda. This combination draws out toxins, lowers stress-related hormones, and balances your pH levels.
10. Eliminate Toxins From Your Life- Using non-toxic home cleaners, and/ or choosing to buy organic fruit are simple ways to lower your everyday contact with harmful substances.

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Osteoporosis and Menopause

Phytoestrogens and Bone Health

Many postmenopausal women are looking for alternatives to hormone therapy, especially in light of research findings in 2003 from the Women's Health Initiative. With major funding from the National Institutes of Health, this initiative studied the risks of combined estrogen and progestin therapy, among other health issues of critical importance to postmenopausal women. Of particular interest are phytoestrogens, which have been gaining popularity because they are marketed as "natural," because of the alleged health benefits they provide, and because they are available in a wide range of foods and supplements. This fact sheet provides an overview of phytoestrogens and discusses their potential role in osteoporosis prevention and treatment.

What Are Phytoestrogens?

Phytoestrogens are naturally occurring plant compounds that are similar in some ways to estradiol, the most potent naturally occurring estrogen. However, phytoestrogens tend to have weaker effects than most estrogens, are not stored in the body, and can be easily broken down and eliminated.

Observational studies have found a lower prevalence of breast cancer, heart disease, and hip fracture rates among people living in places like Southeast Asia, where diets are typically high in phytoestrogens. As a result of these studies, a great deal of interest has been generated in the United States about the health benefits of phytoestrogens. According to the Food and Drug Administration, the sale of soy foods, a major source of phytoestrogens, has increased dramatically in the past decade.
Dietary Sources of Phytoestrogens

Phytoestrogens consist of more than 20 compounds and can be found in more than 300 plants, such as herbs, grains, and fruits. The three main classes of dietary phytoestrogens are isoflavones, lignans, and coumestans:

* Isoflavones (genistein, daidzein, glycitein, and equol) are primarily found in soy beans and soy products, chickpeas, and other legumes.
* Lignans (enterolactone and enterodiol) are found in oilseeds (primarily flaxseed), cereal bran, legumes, and alcohol (beer and bourbon).
* Coumestans (coumestrol) can be found in alfalfa and clover.

Most food sources containing these compounds typically include more than one class of phytoestrogens.
The Skeletal Effects of Phytoestrogens

Much of the evidence concerning the potential role of phytoestrogens in bone health is based on animal studies. In fact, soybean protein, soy isoflavones, genistein, daidzein, and coumestrol have all been shown to have a protective effect on bone in animals whose ovaries - female reproductive organs that produce estrogen and progesterone - had been surgically removed.

In humans, however, the evidence is conflicting. Studies show that compared to Caucasian populations, those in Hong Kong, China, and Japan - where dietary phytoestrogen intakes are high - experience lower rates of hip fracture. Yet, according to the Surgeon General's Report on Bone Health and Osteoporosis, spine fractures are almost as common in Asian women as they are in white women. In addition, reports suggest that Japanese women have a greater risk of sustaining a vertebral fracture than Caucasian women.

Several studies have explored the effects of soy isoflavones on bone health, but results have been mixed, ranging from a modest impact to no effect. Most of these studies have serious limitations, including their short duration and small sample size, making it difficult to fully evaluate the impact of these compounds on bone health.
Ipriflavone Supplements

Ipriflavone, a synthetic isoflavone, has shown some promise in its ability to preserve bone in postmenopausal women. Ipriflavone has also been shown to have a protective effect on bone density in premenopausal women taking the treatment called GnRH, which is for endometriosis. One of the side effects of this treatment is bone loss.

However, a definitive 3-year study of more than 400 postmenopausal women concluded that ipriflavone did not prevent bone loss. Additionally, the compound was linked to lymphocytopenia (a reduction in lymphocytes) in a significant number of study participants. Lymphocytes are a type of white blood cell that helps the body fight infection.

Risks and Benefits Are Unclear

Some studies suggest that, unlike estrogen, phytoestrogens do not appear to increase the risk of breast or uterine cancer. This suggests that they may act more like SERMS (selective estrogen receptor modulators such as raloxifene and tamoxifen) than actual estrogens. However, in other studies, high isoflavone levels have been linked to an increased risk of breast cancer.

Clearly, additional research is needed to further evaluate the effects of phytoestrogens before any judgments regarding their safety and usefulness can be made.

Current research sponsored by the National Institutes of Health should provide important evidence concerning the safety of phytoestrogens and their potential role in the skeletal health of women after menopause.

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Meditation May Increase Empathy

Previous brain studies have shown that when a person witnesses someone else in an emotional state—such as disgust or pain—similar activity is seen in both people's brains. This shows a physiological base for empathy, defined as the ability to understand and share another person's experience. Now research at the University of Wisconsin has used advanced brain images (fMRI, functional magnetic resonance imaging) to show that compassion meditation—a specific form of Buddhist meditation—may increase the human capacity for empathy.

In the study, researchers compared brain activity in meditation experts with that of subjects just learning the technique (16 in each group). They measured brain activity, during meditation and at rest, in response to sounds—a woman in distress, a baby laughing, and a busy restaurant—designed to evoke a negative, positive, or neutral emotional response.

The researchers found that both the novice and the expert meditators showed an increased empathy reaction when in a meditative state. However, the expert meditators showed a much greater reaction, especially to the negative sound, which may indicate a greater capacity for empathy as a result of their extensive meditation training.

An increased capacity for empathy, the authors say, may have clinical and social importance. The next step, they add, is to investigate whether compassion meditation results in more altruistic behavior or other changes in social interaction.

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Ginkgo

Introduction

This fact sheet provides basic information about the herb ginkgo—common names, uses, potential side effects, and resources for more information. The ginkgo tree is one of the oldest types of trees in the world. Ginkgo seeds have been used in traditional Chinese medicine for thousands of years, and cooked seeds are occasionally eaten.

Common Names—ginkgo, Ginkgo biloba, fossil tree, maidenhair tree, Japanese silver apricot, baiguo, bai guo ye, kew tree, yinhsing (yin-hsing)

Latin Name—Ginkgo biloba

What It Is Used For

• Ginkgo leaf extract has been used to treat a variety of ailments and conditions, including asthma, bronchitis, fatigue, and tinnitus (ringing or roaring sounds in the ears).
• Today, people use ginkgo leaf extracts hoping to improve memory; to treat or help prevent Alzheimer's disease and other types of dementia; to decrease intermittent claudication (leg pain caused by narrowing arteries); and to treat sexual dysfunction, multiple sclerosis, tinnitus, and other health conditions.

How It Is Used

Extracts are usually taken from the ginkgo leaf and are used to make tablets, capsules, or teas. Occasionally, ginkgo extracts are used in skin products.

What the Science Says

• Numerous studies of ginkgo have been done for a variety of conditions. Some promising results have been seen for intermittent claudication, but larger, well-designed research studies are needed.
• An NCCAM-funded study of the well-characterized ginkgo product, EGb-761, found it ineffective in lowering the overall incidence of dementia and Alzheimer's disease in the elderly. In this clinical trial, known as the Ginkgo Evaluation of Memory study, researchers recruited more than 3,000 volunteers age 75 and over who took 240 mg of ginkgo daily. Participants were followed for an average of approximately 6 years.
• Some smaller studies for memory enhancement have had promising results, but a trial sponsored by the National Institute on Aging of more than 200 healthy adults over age 60 found that ginkgo taken for 6 weeks did not improve memory.
• Other NCCAM-funded research includes studies on ginkgo for asthma, symptoms of multiple sclerosis, vascular function (intermittent claudication), cognitive decline, sexual dysfunction due to antidepressants, and insulin resistance. NCCAM is also looking at potential interactions between ginkgo and prescription drugs.

Side Effects and Cautions

• Side effects of ginkgo may include headache, nausea, gastrointestinal upset, diarrhea, dizziness, or allergic skin reactions. More severe allergic reactions have occasionally been reported.
• There are some data to suggest that ginkgo can increase bleeding risk, so people who take anticoagulant drugs, have bleeding disorders, or have scheduled surgery or dental procedures should use caution and talk to a health care provider if using ginkgo.
• Uncooked ginkgo seeds contain a chemical known as ginkgotoxin, which can cause seizures. Consuming large quantities of seeds over time can cause death. Ginkgo leaf and ginkgo leaf extracts appear to contain little ginkgotoxin.
• Tell your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

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Health and Beauty Guide to Water

THE BEVERAGE YOUR BODY NEEDS MOST

Health and Beauty Guide has taken a look at the beverage our need to survive. Our bodies are estimated to be 60 to 70% water. Blood is mostly water and our muscles, lungs and brain all contain a lot of water. Water is needed to regulate body temperature and to provide the means for nutrients to travel to all of our organs. Water also transports oxygen to our cells, removes waste and protects our joints and organs.

SIGNS OF DEHYDRATION

Our bodies lose water through urination, respiration and sweating. If you very active it follows that you lose more water then if you are sedentary. Diuretics such as caffeine and alcohol cause us to lose water by tricking the body into thinking that you have more water than you need. Symptoms of mild dehydration can include chronic pains in joints and muscles, lower back pain, headaches and also constipation. Your urine may have a strong odour and if the colour has changed to yellow or amber, this could also mean that you are not getting enough water. Feeling thirsty is, an all too obvious sign of dehydration, but you actually need water long before you feel the thirst.

Other signs of Dehydration include:
• Dry Eyes
• Dry Sticky mouth
• Nausea after exercise

HOW MUCH WATER TO DRINK

A good rule of thumb is to take your body weight in pounds and then divide that number in half. This equates to the number of fluid ounces that you need to drink per day e.g. if you weigh 160 pounds you should be drinking at least 80 fluid ounces of water a day. Obviously this amount will differ with exercise. Generally another 8 ounce glass of water should be drunk for every 20 minutes of exercise. When drinking caffeine or alcohol, you should equal the amount with water. Travelling can also affect hydration levels and if flying, 8 fluid ounces of water should be consumed for every hour you are on board. Likewise, the climate in which you live will also determine the amount you drink. From these facts, you can see your daily need for water can add up to quite a lot. The very best source of water is just plain, pure drinking water. Juices and carbonated drinks tend to contain sugar and can act as diuretics. Most sports drinks contain electrolytes which can be beneficial should you be exercising a lot.

HEALTH AND BEAUTY GUIDE TOP TIPS TO DRINKING WATER

1. Drink at least 8 glasses of water every day.
2. Drink water slowly, constantly sipping it throughout the day.
3. Don’t drink caffeinated drinks or alcoholic beverages which can dehydrate.
4. Drink water before, during and after exercise – slowly!
5. Carry a bottle of water where ever possible.
6. Remember fluids can be lost through perspiration as well as from diarrhoea
7. Sports drinks can help replenish lost electrolytes.
8. If your temperature exceeds 102 degrees – Call a doctor.

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Diabetes Linked to Depression During and After Pregnancy

During pregnancy one thing that is usually not on the expectant mother’s mind is her income. However, it has been shown that low-income women that have diabetes and are pregnant or have recently given birth face almost twice the risk of depression compared to the women who do not have a blood sugar disorder. It also did not matter whether the women developed diabetes before or during their pregnancy, or if they were taking oral medications or insulin; the risk of them developing depression was still much stronger for the women with diabetes.

The study’s lead author Katy Backes Kozhimannil, who is a research fellow in the department of ambulatory care and prevention at Harvard Medical School in Boston, stated that women who had never been depressed before appeared to be at risk also. She said, ”One in ten women who had no indication of prior depression received a diagnosis of depression within a year following delivery.” The results of this study will be published in the February 25th issue of the Journal of the American Medical Association.

Although this study did not look at potential reasons for this association, Kozhimannil stated that there are biological changes that occur with diabetes that could increase the risk for depression. She also said that the stress of managing a chronic illness such as diabetes might contribute to the risk for depression.

Postpartum depression affects approximately 10 percent of new mothers, usually between two and six months after having given birth, according to the background information for the study. If it is left untreated, postpartum depression can affect the relationship between the mother and her child, as well as the child’s development.

The risk factors for postpartum depression include a history of depression, trouble in relationships, domestic violence, stressful events, financial problems, lack of emotional or social support, a difficult pregnancy or delivery, and health problems with the infant. According to the authors, previous studies conducted have linked diabetes to an increased risk of developing depression in general.

To assess whether or not diabetes is a fact in pre- and postpartum depression, Kozhimannil and her team reviewed data on approximately more than 11,000 women who gave birth between the years 2004 and 2006. All of these women were continuously enrolled in Medicaid during the period of the study. From this low-income population, the researchers found that 15.2 percent of the women who had diabetes developed depression during or after their pregnancy. In the women that did not have diabetes, the number was 8.5 percent. In the women who had never depressed before, 9.6 percent of the women with diabetes developed depression in comparison with 5.9 percent of those that did not have the blood sugar condition.

Kozhimannil said, “Health-care facilities need to pay particular attention for depression in women with diabetes during the post-partum period. Both diabetes and depression in the post-partum period are treatable.”

Dr. Robert Welch, who is the chairman of obstetrics and gynecology at Providence Hospital in Southfield, Michigan, said that the new research is an interesting study, but he said that it left some important questions unanswered. For example, Dr. Welch wondered how many of the pregnancies were actually planned, and exactly how many of the women that had diabetes were newly diagnosed? He said that a new diagnosis of diabetes could be overwhelming for a lot of women. Also, in the population on Medicaid, it can be much more difficult to get their diabetes well monitored, which could also add to the stress that these women are already feeling. Diabetes can be quite an expensive disease, and this study is calling out the need for additional mid-level providers who have more time to assist in making a diagnosis of depression.

Both Kozhimannil and Welch said that while this particular study was done studying low-income women, the findings could be similar for women with higher income, though the stressors may be different. Welch recommended that no matter what your income is, if you are an expectant mother, you should try and set up a support system before the baby is born. Try and set up some extra help so that you are not alone with the infant day after day.

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Your new baby's first checks and tests

Immediately after birth, your baby will be given an Apgar score and within her first 24 hours, his first checks and tests. We tell you what it all means Apgar score The very first series of tests your baby will undergo is the Apgar score, just after birth. The score is taken twice, at one minute and five minutes after the birth, and is carried out by the midwife or doctor.

Your baby will be checked for:

• heartbeat
• breathing
• muscle tone
• reflexes
• skin colour

A score of 0, 1 or 2 will be given for each check, with a total of 10. A normal score is seven or over. If your baby has a low first score - for instance, she may be affected by Pethidine - but a normal second score, this is counted as normal. Your baby will also be weighed, the fontanelle (the soft spot on the top of her head) checked, and her head circumference and body length measured and checked for any obvious abnormalities or bruising that may have occurred during the birth. Physical examination Within her first 24 hours your baby will have a complete physical check-up. If you give birth in hospital this will be done by a doctor or paediatrician, if you have a home birth, it will be carried out by your midwife or GP. The examination will include:

• Heart and lungs Your baby’s heartbeat will be checked a stethoscope and her breathing pattern watched. Many babies have a heart murmur at birth, which usually disappears of its own accord.
• Abdomen The doctor will feel your baby’s tummy to check her kidneys, liver and spleen are in the right place and are the correct size.
• Ears and Mouth He will feel inside your baby’s mouth to make sure she does not have a cleft palate and inside the ears to check for any abnormal discharge.
• Hips Your baby’s legs will be rotated to check for ‘clicky’ hips. The doctor will push your baby’s knees up to her chest and then drop them down before opening them out into a frog-like shape. If the hip is dislocated, the doctor will feel a clunk or jerk. Congenital hip dislocation, if detected early, can be successfully treated.
• Spine The doctor will check for signs of spina bifida.
• Genitals He will make sure the genitals have developed properly and, in boys, that the testicles are inside the scrotum.
• Back passage This will be examined to make sure it’s open and you will be asked whether your baby has passed meconium yet.
• Features These will be checked for signs of Down’s syndrome. If your doctor or midwife is dissatisfied with the results of any of the checks done, further tests may be carried out or you may be referred to an expert in the field.
• Dressing When you first hold your baby and dress her, remember that her head needs constant support. The muscles in her neck are not capable of supporting it for around the first three months, so you must cradle it in your free hand to prevent it flopping back and forth. At first you may feel all fingers and thumbs when handling your baby, but you will soon be an expert! A vest and sleepsuit with enclosed feet is probably all she needs to wear, unless it is particularly hot.

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