The Family Guide to Naturopathic Medicine 0578051451, 9780578051451

Table of contents :
Cover
Title
Copyright
Contents
Dedication
Introduction
Part One Foundation of Health
Chapter 1 Diet for Health
Chapter 2 Weight Solutions
Chapter 3 Confused About Your Vitamins
Chapter 4 Pharmaceutical Malnutrition Downside of Drugs
Chapter 5 Iodine A National Deficit
Chapter 6 Vitamin D
Chapter 7 Considering a Health care Product
Chapter 8 Exercise
Chapter 9 Sleep
Chapter 10 Six Steps to Health and Happiness
Part Two A Systems Approach
Part Two Introduction
Section One Digestive System
Chapter 11 Gastroesophageal Reflux Disease
Chapter 12 Gastritis
Chapter 13 Got Gas
Chapter 14 Hemorrhoids
Chapter 15 Constipation
Chapter 16 Candida Treatment Protocol
Section Two Detoxification System
Chapter 17 Our Toxic World
Chapter 18 Symptoms of Toxic Overload and Tests
Chapter 19 Treatments to Minimize Toxic Overload
Chapter 20 A few Additional Cleansing Tips
Chapter 21 Detoxification Summary
Section Three Respiratory System
Chapter 22 Breath of Life Oxygen Exercise
Chapter 23 Stop Smoking Protocol
Section Four Cardiovascular System
Chapter 24 Cholesterol Our Misaligned Friend
Chapter 25 Hypertension
Section Five Neurologic System
Chapter 26 Pain pain Go Away
Chapter 27 Castor Oil Pack
Chapter 28 Alzheimers A Natural Approach
Chapter 29 Mood Food
Chapter 30 Attention Deficit Disorders
Section Six Endocrine System
Chapter 31 Thyroid Axillary or Basal Body Temperature Test
Chapter 32 Menapause Naturally
Chapter 33 Male Menopause
Chapter 34 Urinary Incontinence or Frequency
Chapter 35 Bacterial Biofilms and Bladder Infections
Chapter 36 Diabetic Syndrome
Section Seven Immune System
Chapter 37 Herpes
Chapter 38 Flu Season Immune Support Guide
Chapter 39 Allergy
Chapter 40 Cancer
Chapter 41 Prostate Cancer
Section Eight Integument Skin System
Chapter 42 Acne
Chapter 43 Eczema or Dermatitis
Chapter 44 Psoriasis
Chapter 45 Dry Skin
Chapter 46 Folliculitis
Chapter 47 Foot and Nail Fungus Treatment
Part Three Childrens Health
Part Three Introduction
Chapter 48 Childrens Diet and More
Chapter 49 Well Child and First Aid Tips
Chapter 50 Childrens Herbal First Aid Kit
Chapter 51 Childrens Health Care Resources
Part Four A Sustainable Future
Part Four Introduction
Website Resources
Summary
Appendix
Acknowledgement

Citation preview

The Family Guide to Naturopathic Medicine JON DUNN, ND

Copyright © 2010 by Jon Dunn, ND Naturopathic Health Care, Inc. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form, or by any means, electronic, mechanical, recorded, photocopied, or otherwise, without the prior permission of the copyright owner, except by a reviewer who may quote brief passages in a review. Printed in the United States of America ISBN: 978-0-578-05145-1

Contents INTRODUCTION PART ONE: FOUNDATION OF HEALTH Chapter 1: Diet for Health Chapter 2: Weight Solutions Chapter 3: Confused About Your Vitamins? Chapter 4: Pharmaceutical Malnutrition Downside of Drugs Chapter 5: Iodine - A National Deficit Chapter 6: Vitamin D Chapter 7: Considering a Health Care Product Chapter 8: Exercise Chapter 9: Sleep Chapter 10: Six Steps to Health and Happiness PART TWO: A SYSTEMS APPROACH Introduction:Understanding the Language of Disease Section 1: Digestive System Chapter 11: Gastroesophageal Reflux Disease (GERD) Chapter 12: Gastritis Chapter 13: Got Gas? Chapter 14: Hemorrhoids Chapter 15: Constipation Chapter 16: Candida Treatment Protocol Section 2: Detoxification System Chapter 17: Our Toxic World Chapter 18: Symptoms of Toxic Overload & Tests Chapter 19: Treatments to Minimize Toxic Overload Chapter 20: A Few Additional Cleansing Tips Chapter 21: Detoxification Summary Section 3: Respiratory System Chapter 22: Breath of Life - Oxygen Exercise Chapter 23: Stop Smoking Protocol Section 4: Cardiovascular System Chapter 24: Cholesterol - Our Misaligned Friend Chapter 25: Hypertension Section 5: Neurologic System

Chapter 26: Pain, Pain Go Away Chapter 27: Castor Oil Pack Chapter 28: Alzheimer’s - A Natural Approach Chapter 29: Mood Food Chapter 30: Attention Deficit Disorders (ADD) Section 6: Endocrine System Chapter 31: Thyroid: Axillary or Basal Body Temperature Test (BBT) Chapter 32: Menopause Naturally Chapter 33: Male Menopause Chapter 34: Urinary Incontinence or Frequency Chapter 35: Bacterial Biofilms and Bladder Infections Chapter 36: Diabetic Syndrome Section 7: Immune System Chapter 37: Herpes Chapter 38: Flu Season Immune Support Guide Chapter 39: Allergy Chapter 40: Cancer Chapter 41: Prostate Cancer (PC) Section 8: Integument (Skin) System Chapter 42: Acne Chapter 43: Eczema or Dermatitis Chapter 44: Psoriasis Chapter 45: Dry skin Chapter 46: Folliculitis Chapter 47: Foot and Nail Fungus Treatment PART THREE: CHILDREN’S HEALTH Introduction Chapter 48: Children’s Diet and More Chapter 49: Well Child and First Aid Tips Chapter 50: Children’s Herbal First Aid Kit Chapter 51: Children’s Health Care Resources PART FOUR: A SUSTAINABLE FUTURE Introduction Website Resources Summary Appendix

Acknowledgment Index

I dedicate this book to the rapidly emerging field of courageous Naturopathic Doctors who offer a sustainable style of safe, effective and non-toxic medicine, for the benefit of all.

INTRODUCTION E N

THICAL

S FOR

G

UIDELINE

ATUROPATHIC

D

OCTORS

Do no harm. Naturopathic doctors are trained to use non-abrasive treatments, which minimize harmful side effects. Find the cause. Rather than just treat the symptoms, naturopathic doctors work to find the cause of illness. Once the cause is addressed, full healing is possible. Treat the whole person. Naturopathic doctors are trained to treat the whole person. Disease is a complex set of interactions (emotions, diet, lifestyle, etc.) affecting both physical and nonphysical levels of health. Practice preventive medicine. Preventive medicine stops acute illness from progressing and prevents chronic disease from developing. Promote wellness. Too often the total focus of health care is on the disease. Naturopathic doctors are trained to stimulate those aspects of our health in which wellness is already established to support and complement the healing process. Work with the healing power of nature. Each person has inherent mechanisms of healing. Naturopathic physicians are trained to use natural therapies, which support and nourish these inherent pathways to restore and maintain optimal health.

W

ELCOME

I have been in practice for over 20 years. During this time, I have created a lot of educational material for my patients. My goal with this book is to share this information with a wider audience and to provide natural therapeutic solutions for the most frequent health concerns that I see in my practice. When I give public presentations, I often tell the audience that they are the physicians of the future. I explain that the most common causes of death are due to unhealthy lifestyle habits, and that healthy lifestyle habits rest well within their scope of practice. My hope in reaching this larger audience is to benefit not only the individual “physicians of the future,” but also their families, the community and the world. I hope you find this information of value and I welcome your feedback. In Health, Jon Dunn, ND

Healing Naturally: Non-Violent Health Care Evolution Medical doctors see disease as an enemy and seek to destroy it. They employ an allopathic medical model, which means, “to fight against.” It is a sort of divide (surgery), attack (antibiotics, chemotherapy, radiation) and conquer approach toward disease. The medical-political legions began this militaristic medical intervention in 1971 with the famous “War on Cancer” battle declaration, generating over $200 billion in research and 1.5 million research papers as of 2004. Exactly who is winning the battle is still open to debate. Conventional medicine offers outstanding emergency medical care. However, due to inherent limitations and the repercussions of a combative medical paradigm, it is not capable of meeting the needs of the public when it comes to a fully comprehensive health care system. Limitations in the conventional medical system are evident in medical errors taking a heavy legal, economic and physical toll on the public. The following examples illustrate the concerns: • Medical malpractice liability crises due to wrongful death and injury claims in 18 states • Most common cause of bankruptcy: soaring medical bills, even for those covered by insurance • Annual economic price tag for medical errors well in excess of

$36 billion • Millions of individuals addicted to prescription drugs consumed for non-medical purposes • Medical errors a leading cause of deaths The Hippocratic Oath should set the foundation for safe viable health care, yet it seems that this Oath has fallen prey to the complexities of special interest groups, notably the pharmaceutical giants and insurance brokers. Frequently doctors are caught in dilemmas when research finds pharmaceutical products unsafe and when insurance companies dictate the amount of time and extent of lab procedures allowed for each patient. While the roots of naturopathic medicine go back to Hippocrates 2,400 years ago, the distinct profession of Naturopathic Doctor is about 100 years old. Numerous naturopathic colleges with thousands of naturopathic physicians existed in the early 1900s. In the 1940s and 50s, with the rise of technological medicine and the overestimated value of pharmaceutical drugs, naturopathic medicine experienced a temporary decline. Over the last three decades, a wiser and more health conscious public has once again sought out the services of naturopathic physicians. Today’s naturopathic doctors are highly skilled physicians who offer the best of traditional medicine and the most up-to-date therapies as determined by ongoing research and development of the natural sciences. No other health care providers (M.D., P.A., etc.) have the training in natural medicine that the naturopathic doctors do. At the time of this writing, fourteen states have licensure for NDs. Licensed NDs must be graduates of an accredited college or university to receive the Doctor of Naturopathic Medicine degree and successfully pass state and national exams to hold this title. Naturopathic doctors are trained as general care practitioners and are educated in the same medical sciences as are medical doctors. Classes include physiology, anatomy, pathology, pharmacology and neurobiology. Also included are dermatology, gynecology, pediatrics, obstetrics and gastroenterology. Classes focus on developing the diagnostic skills needed to take a case history, perform physical exams, and order appropriate laboratory work-ups (blood screening, X-ray, MRI, etc.). Additional instruction addresses the proper and practical use of natural therapies for almost every health care concern outside of the emergency room. Naturopathic doctors view disease as a sign of imbalance within. Their natural therapies aim to restore the internal integrity, thereby freeing the

inherent healing powers of an individual to allow recovery and the reestablishment of a healthy resistance to disease. Coming from comprehensive, high-quality educational programs, naturopathic physicians have well-grounded ethical principles to guide them. Ethical principles such as do no harm; work with (not against) the healing power of nature; and patient education for preventive health care. These principles, which have withstood the shortcomings of capitalism gone awry, allow naturopathic doctors to address acute, chronic and lifestyle-based ailments with interventions not taught in conventional medical schools. Lifestyle issues affect almost every known illness. Heart disease and cancer are good examples of lifestyle-related illnesses. Studies indicate that up to 40 percent of all non-tobacco-related cancers are preventable by enjoying a healthy and nutritional diet. This is a very important finding, because studies find that few people consume an adequate amount of foodsource vitamins and minerals, even in the U.S. where most people have access to good diets. Licensed naturopathic doctors address health issues with safe, natural and effective therapies including homeopathy, herbs, nutritional guidance and supplements, hydrotherapy, physical therapeutic modalities, counseling and meditation. These address health concerns in a non-combative fashion. Homeopathy by definition means to work with, not against. The roots of these therapies go back thousands of years, are refined with present-day science, and provide hope for the future. The complementary medical approach of NDs offers patients several advantages, the foremost of which is time. They structure office visits to allow individuals to express fully their concerns, frustrations, fears and hopes, and to provide important education about lifestyle changes and preventive measures. Listening carefully to each patient, to accord treatment on an individual basis, is another very important hallmark of NDs. Two reasons why people often seek out NDs are: their ability to listen, and the application of safe, viable therapies to restore a healthy body balance. The field of naturopathic care is rapidly growing in response to the demands of people who want to take more responsibility for their health. We realize that lifestyle factors significantly affect people’s health, and we recognize that individual health and well-being is dependent on the health and well-being of others all around the world. This group of individuals using a non-combative medical approach is in the best position to implement

the wise counsel of the Dalai Lama regarding world peace: “A peaceful world must first begin with inner disarmament.” Licensed naturopathic doctors, whose medicines complement and assist the healing powers within, are well positioned to participate in a shift in the global health care paradigm, for the benefit of all.

Why We Get Sick: Systems Imbalance & Inflammation While some people show the foresight to seek service before they get sick, most come seeking relief from a particular ailment. Many components make up the healing process. Relief of symptoms is a primary concern, yet prevention is truly the best treatment. One of the goals of this book is to address ways to integrate prevention into an ongoing health care program. Granted, as long as we are alive, illness is an inevitable fact. Illness is a puzzle; the pieces are reflections of a stress-created systems imbalance. The cumulative effect of this puzzle is disease. Going deeper into the cause of illness, uncontrolled inflammation is at the root of all chronic health concerns including aging, skin conditions, fatigue, insomnia, heart disease, obesity and cancer. The way to minimize the frequency, severity and experience of illness is to address the multiple factors that lead to chronic inflammation. Nonnutritive lifestyle habits promote chronic inflammation. These habits include frequent alcohol consumption, tobacco use, consuming the high-octane standard American diet of fast foods, processed foods, caffeinated foods, rancid oils and sugar-laced comfort foods. Pollution, genetically modified foods, inactivity and long-term stress also predispose a body to chronic inflammation. By embracing the healthy lifestyle habits outlined in this text and applying the natural therapies as indicated, you can extinguish inflammation and restore a body-mind balance that assures the long-lasting health and well-being that you deserve.

How to Use This Book The first section of this textbook addresses the lifestyle habits we need to cultivate, with specific attention to the quality of nutrition, exercise, sleep and spirit, as required for your health and well-being. If one overlooks these four areas in attempting to attain and retain sound health, then obstacles to a cure will trouble an individual, limiting the therapeutic outcomes as outlined

in section two. The second section of the book deals with specific systems of the human body and related inflammatory health concerns. A brief overview of each system helps readers to appreciate the amazing workings of the body. By having some knowledge of how a healthy system functions, people can better realize the therapeutic benefits of the natural treatments presented. The third section has a wealth of information regarding children’s natural health care. The fourth section of this book concludes with a look at where we are going: a Sustainable Future, with a paradigm shift away from a profitmotivated society to a cooperative-based society. The last section of this book is the appendix. I think of the appendix as a natural medicine cabinet, holding essential nutritional and therapeutic pearls that do not readily fit into the first three sections.

PART ONE

FOUNDATION OF HEALTH

CHAPTER 1

Diet for Health MOST of

what you need to know about diet is contained in one comprehensive sentence: Eat real food (organic not synthetic), whole food (not processed), a variety of food, (all the colors of the rainbow), in naturally packaged (not plastic) containers. Here’s why: toxic additives in food contribute to toxic build-up, inflammation and a slowing of metabolism. This leads to weight problems and chronic inflammatory conditions like arthritis, heart disease and cancer. Therefore, if you are interested in a detoxification protocol, diet is the place to start. Food is our best medicine and good food is our best health insurance. A healthy diet offers us the best ongoing detoxification plan available. A healthy diet along with the other healthy lifestyle activities described in the first section of this book will essentially preclude the need for any other detoxification therapies. Nutrition does not need to be a complicated affair, but we tend to believe that the more complicated something is, the truer it is or the closer to an answer we must be. Think about how simple our diet was before the advent of food industries; that’s the diet that works best for our bodies. For thousands of years before the age of technology, what we ate was a variety of whole, unprocessed, organic foods from following groups: grains, legumes, vegetables, fruits, nuts, proteins and clean water. Really, it is quite simple! Before putting something in your mouth, first ask, "How closely does this food relate to the italicized sentence above?” The closer it is, the more nutritious the food will be for you, and the healthier you will feel. If the food and drink you are about to consume (excluding alcohol and coffee) resembles a meal that you could have had back in the 1800s, then it is likely to be a good meal. Plastic beverage and food containers are one of the main sources of toxic contaminants. Choose glass, stainless steel or ceramic materials whenever possible: do the best you can. For more information on plastic,

please read Chapter 17: “Our Toxic World”. Another food category to avoid is genetically modified food, for more information on this subject visit the Seeds of Deception website at http:// www.seedsofdeception.com.

V

EGETABLES

Eat a variety of vegetables and strive for at least three servings a day. Three or more daily servings provide the majority of fiber necessary for your diet. Vegetables (e.g., sprouts, broccoli, etc.) help your gastrointestinal system function well and provide essential nutrients, minerals and the form of salt that your body needs (not table salt). Steam or gently sauté half the daily veggies, and eat the other half cleaned and uncooked as in salad. Vegetable juice is great, but do not drink more than 1/3 cup of carrot juice alone due to its high sugar content. Vegetables, fruits, legumes and grains have an alkalinizing effect on your body. This is important because acidic foods (fried foods, red meats that are not organic, saturated oils) tend to depress your immune system, promote inflammation and contribute to a host of diseases. Vegetables that are beneficial for your liver, the most important organ for detoxification, include artichokes, beets, radishes, celery and, to a lesser extent, most all other raw or cooked vegetables and fruit. Be aware that broccoli and the cabbage family vegetables, sweets, fruit with other food (especially protein), and garlic/onion type concoctions tend to promote the formation of intestinal gas. For more on gas see Chapter 13, “Got Gas”.

P

ROTEIN

The quality of protein in your diet is very important. Ocean-going fish (Salmon, Snapper, etc.) should be the primary animal protein to consider if you are not vegetarian. Eat them one to two times a week. The protein from fish is excellent for your health, and the high quality fish oil found in sea fish helps to maintain your nervous system, prevent inflammation, decrease menstrual problems and support healthy skin and hair. If you experience a delayed mealtime or find yourself in a time bind, a non-sweetened protein powder drink staves off low blood-sugar levels and hunger. You can make a “smoothie blend” quickly using this recipe: First, grind nuts with a little liquid in your blender; add rice or hemp protein powder, additional rice milk, hemp milk or nut milk, whole fruit,

spices, 1 tbs. hemp oil (best), flax oil or, third best, extra virgin olive oil, and a little non-sweetened yogurt with active cultures if you tolerate milk products. You can be creative with this, and it just takes a few minutes to make. Protein sources in order of preference include ocean-going fish, legume/grain combinations, chicken or turkey without the skin, eggs. Avoid processed meat and ensure a minimal intake of commercial red meats. Most adults need about 45-50 grams of protein daily per 110-130 pound weights and 55-60 grams for people weighing approximately 160 pounds. Fifty grams of protein equals roughly seven eggs, half a pound of chicken, one third of a pound of salmon or two cups of beans (check the label). Animal protein is complete, while plant proteins from grains, legumes and nuts make complete protein when combined: grains with nuts/seeds, or grains and legumes. The combinations do not always need to occur at the same meal. Grains at breakfast and legumes at lunch will end up combining in the digestive tract.

Energy Balls Try this recipe for a good tasting, ready-made energy lift. You decide the ratios and quantity. Be creative: maybe add some coconut, cinnamon, sunflower seeds, etc. Mix: • Nut butter • Protein powder (hemp or rice for good low-allergy protein) • Sweetener (honey, organic jam etc.) to hold it together • Ground flax seed Roll this mixture in a little sesame seed Divide, place on wax paper and cool. Enjoy!

P

ROTEIN

S

UGGESTIONS

Table I. Seafood* Cod Crab Halibut Salmon Sardines

White Animals Chicken Rabbit Turkey

Legumes Black beans Garbanzo Kidney beans

Seeds Pumpkin Sesame/ Sunflower Tahini

Grains Amaranth Barley Buckwheat Millet Oats

Nuts Almonds Cashews Filberts Nut butters

Scallops Lentils Shrimp Navy Snapper beans Squid Split peas Tuna Tempeh * Ocean-going fish are preferable to fresh water or farmed species.

Quinoa Rice Spelt Wheat

Pecans Pistachios Walnuts

Mercury Levels in Fish and Shellfish The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise women who may become pregnant, pregnant women, nursing mothers and young children to avoid some types of fish and to eat fish and shellfish that are lower in mercury. These agencies offer the following recommendations for this group of individuals, sound advice for everyone: • Do not eat Shark, Swordfish, Marlin, Tuna steak and King Mackerel due to their mercury content. • You can eat up to 10 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury including: Shrimp, Scallops, Canned light tuna, Salmon (wild), Trout, Cod, Pollock, Crab, Flounder, Sardines and Catfish. • Albacore (white) tuna has more mercury than light tuna: eat no more than six ounces a week. Also in the once-a-week category are: Black Sea Bass, Chilean Sea Bass, Halibut, Lobster, Mahi Mahi, Red Snapper/Rockfish, Sablefish, Monkfish, Croaker.

Fruit One or occasionally two servings of whole fruit daily are plenty to complement your vegetable intake and provide the requisite daily fiber intake. In addition, drink no more juice daily than a whole piece of fruit would contain. If you eat two pieces of fruit daily, drink no more juice that same day than you would get from juicing two pieces of fruit. Limit your fruit/juice intake because fruit contains high amounts of sugar. Sugar depresses the immune system (see the next section for more on sugar), and in large doses even fruit sugar will begin to stress this vital bodily function. Dilute any juices with 50 per cent water to decrease the already concentrated dose of sugar. A half-cup of juice contains the same amount of sugar as several servings of the raw fruit.

For the on-going health of your heart and for visual health, eat dark fruits (blueberry, blackberry, cherries, grapes, etc.) They contain compounds beneficial for improving the integrity of blood vessels and preventing heart disease and visual problems like macular degeneration. This is a better method for heart disease prevention than what you hear in the media, which is that red wine (dark grapes) will prevent heart disease.

Juice for Life This drink provides one meal’s worth of delicious high quality protein, fat and carbohydrates. It provides a wealth of antioxidants, vitamins, minerals, enzymes and anti-tumor compounds. It reduces inflammation in the body and nourishes the digestive tract. It supplies essential nutrients for the liver to rid the body of heavy metals and other toxins, reducing the risk for a host of chronic ailments. It provides a nutritive source of energy and requires no digestive assistance from the body: it contains all the ingredients for easy digestion. I prefer juicers that do not rely on centrifugal force, as they produce less enzyme damaging heat and are easier to clean. • Carrot: five large ones • Celery: two stalks • Beets: two • Cabbage: ¼ - cup • Kale: two leaves • Tomato: one medium size • Pineapple or Papaya: ½ cup • Apple: ½ • Berries: - ½ cup total (blueberries, blackberries, raspberries, strawberries) • Ginger: about ½ inch wide and ½ inch thick chunk of ginger root If you are looking for more energy, add: • One heaping tablespoon rice or hemp protein powder • One teaspoon flax oil or hemp oil or olive oil

Coconut Kefir Drinking coconut kefir is an excellent way to obtain an array of nutrients, electrolytes and healthy bacteria for the intestinal tract. The recipe

is easy. The kefir starter is available from some health food stores. Follow the simple directions below, not those on the box of kefir. Mix: • One packet Kefir Starter (a box usually has five to six packets) • About ½ quart coconut water • About ½ quart coconut milk Let the mixture sit at room temperature for 24 hours in a covered, but not tightly sealed, container. Refrigerate the mixture after that initial day. It will keep for several days.

Grains and Nuts Whole grains (rice, millet, quinoa, etc.) and legumes (beans) are nutritious low calorie sources of nutrients; they also reduce cholesterol. Grains with nuts or grains with legumes are also good protein sources. They contain complex carbohydrates that are slow to break down and thereby provide long-lasting energy. All nuts, except for peanuts, which are legumes, are good healthy foods and contain healthy oils. Unroasted nuts are a nutritious snack food; roasted nuts tend to be rancid. Peanuts are not so healthy due to aflatoxins. A fungus that grows on all nuts produces aflatoxins and grains while in storage, but peanuts are particularly notorious for containing higher amounts of this agent that is toxic to the liver. The FDA has set minimal allowable limits for aflatoxins on peanuts. Still, keep peanut intake to a minimum. Nut milk is a delicious beverage alternative to animal-based milk. Add raw nuts of your choice to a blender with a little water and blend into a paste. Add more water as desired, along with a little spice if you like and refrigerate the mixture. Nut milk is safe for several days if it is refrigerated. It is a good source of minerals, protein and essential fatty acids.

Sugar Sugar increases cholesterol, inflammation (mucous production, skin ailments, and muscle pain) and body fat, and it compromises your immune system. Other dangers to the immune system include white flour, pastry, cake, pasta (if eaten frequently) and potato (if frequent) because of their high concentrations of fast burning carbohydrates plus sugar. Natural sweeteners like rice syrup, amasake or sweet vegetable drinks like carrot juice will have a similar effect as sugar if consumed in significant amounts. The bottom line

is, if it tastes sweet (excluding whole fruit), consider it sugar, no matter what the form, even artificial. To evaluate a product for sugar content, look at the two label lists providing nutritional content and the added ingredients. The nutritional content of carbohydrates may be listed as sugars, and those sugars are a normal and healthy component of food that we need. It is the added ingredient sugars that should be avoided. Avoid sugar or fruit juice in any form during times of sickness. Sugar is preferentially absorbed into white blood cells (your viral and bacterial fighters) over Vitamin C, and white blood cells perform much better with the Vitamin C uptake than sugar. Sugar promotes candida overgrowth in the colon after antibiotic use, leading to digestive problems such as gas and bloating. Sugar also raises the levels of triglycerides in your body and aggravates stomach conditions like gastritis (heartburn). Whole fruit is fine, but go easy on the juice. Humans are born with a taste for sweets, so it is no wonder most of us are reluctant to give up sugar. Our natural desire for sweets has played a crucial role in species survival creating a taste for natural whole fruits. We need the nutrients found in whole fruit to survive. However, most of us in America have become overly dependent on sugar products. Most baby formulas contain sugar as the second or third highest ingredient content. Since infancy, we have cultivated an inordinate craving or habit for this substance, and the food industry has taken great advantage of this. Go to any grocery store and look at the ingredient labels. It is astounding to see how many items are filled with sugar. Sweeteners, either simple or complex, are a source of carbohydrates, which provide calories that the body can use as fuel. Single and double sugars, like fructose and sucrose, when consumed out of their whole food context, will flood the blood stream with sudden blood sugar overload. This interferes with blood sugar regulation, strains the pancreatic production of insulin, and causes the body to correct this high sugar surge by converting it into fat. This is the primary reason that about two thirds of Americans are obese. Even the unrefined simple sugars like fruit sweeteners and concentrated fruit juice have this effect on the body when eaten in excess. See Chapter 36, “Diabetic Syndrome” for additional information on sugar. Certain vitamins and minerals, notably the B vitamins, magnesium, zinc and chromium, are necessary as co-factors for enzymes involved in

converting glucose (blood sugar) to energy. We need these minerals and vitamins to process any sugar we consume. Most sugars are devoid of or low in these important nutrients, which puts an extra burden on our body to supply them. If they are not present in other foods we eat regularly, we risk depletion and may compromise our immune systems. Depending on the individual’s nutritional status and metabolism, one can develop nutritional deficiencies if regularly and habitually consuming calories from concentrated sugars—even “natural sugars.” Sugar consumption replaces the more nutritious foods in our diets. Between 1970 and 2008, the average American’s intake of refined sugars rose from around 120 pounds to 160 pounds per year. It is estimated that the common forms of refined sugars constitute over 30 percent of the average American diet. Sugar includes sucrose, invert sugar, corn sugar, corn syrup, high-fructose corn syrup, fructose, corn solids, maltose, dextrose, glucose, sugar alcohols (like Sorbitol and Xylitol), mannitol, caramel, dextrin, polydextrose, maltodextrin, lactose (milk sugar), saccharose, maltose and barley malt. Signs and symptoms associated with overconsumption of sugar include: tooth decay, diabetes, hypoglycemia, anxiety, fatigue, depression, increased food allergies, PMS, protein metabolism disruption, asthma, immune suppression (for up to eight hours after ingestion), inflammatory conditions of the bowel or bladder or skin, ADD with hyperactivity, increased triglycerides and cholesterol, increased blood pressure, hardening of the arteries, blood clots, heart disease and cancer (cancer cells love sugar). Twenty percent of Americans are clinically malnourished (evident with a conventional blood test); eighty percent are sub-clinically malnourished (they show symptoms of malnourishment although registering normal on a standard lab test). These conditions are due to the huge consumption of nonnutritional foods. Sugar additives are the primary culprit because they have no nutrient value and they rob the body of essential nutrients. Whole fruits, unlike sugar, are rich in enzymes, vitamins and some minerals, giving more to the body than they take. The food industry pays for studies claiming that sugar is not a problem food. Two books, Sugar Blues by William Dufty and Sugarettes by Dr. Scott Olson, will provide any further convincing you may need about the role of sugar plays in compromising your health.

Artificial Sweeteners: Hazardous to your Health Aspartame, a primary ingredient of artificial sweetener, contains aspartic acid and phenylalanine, two amino acids that are promoted as being “safe, natural ingredients.” However, adding a liquid to aspartame can break it down into the toxic compounds methanol, formaldehyde and formic acid. This can happen in the digestive system. Currently, it is clear that there are several serious questions about the safety of these items for human consumption. Dr. H. H. Roberts has compiled the case histories of people affected by headaches, mood changes, ADD-HD, autism, dizziness, anxiety, irritability, memory loss, personality changes, “profound intellectual deterioration,” seizures and other symptoms associated with ingesting aspartame. His book Sweet’ner Dearest describes the medical complaints associated with aspartame and indicates that 54 percent of American adults consume the sweetener now available in 4,200 products. In 1970, the average intake was five pounds per person per year, and by 1991, this figure had climbed to 25 pounds.

Health Alert on Sweeteners for Babies According to some food-safety advisers and regulators, serving any highly viscous, thick liquid sweetener or syrup to infants or children less than one year of age is unsafe. Immature digestive systems cannot reliably deactivate various potential contaminants, particularly the spores that under certain conditions create the deadly botulism toxin. More mature digestive systems would not be at risk. Formerly, this public health warning only applied to raw honey. Presently, it extends to all viscous sweeteners, including highly refined, highfructose corn syrup, which was a standard sweetener recommended for home baby-formula preparations for many years.

If you must have sugar… As you reduce the intake of processed sugars in your diet, you will realize a keener awareness of the sweetness of many foods that went unnoticed before, due to the overwhelming influence of high sugar consumption. Whatever your choice of sugars, treat them all with respect and use them in moderation. The following sugars are believed by some to be

more nutritionally beneficial than sugar, but I would contend the difference is minimal at best. Fructose is a refined simple sugar made from sucrose molecules. It is a granulated, white sweetener usually made from the cheapest source available, generally corn. It does not elicit the same insulin response as white sugar, so some diabetics may tolerate it, but diabetics should first discuss use of fructose with a qualified health care provider or nutritionist. It is also 1½ times sweeter than white sugar, so you can theoretically use less, but it loses sweetness with heat. If you are cooking with fructose, you should use it in equal amounts as white sugar. About one out of three people have fructose intolerance. Find more information on this in Chapter 13, “Got Gas”. Agave, a trendy new sugar, is essentially fructose and not at all healthy for us. I suggest avoiding this one. Fruit concentrate or sweeteners are generic terms to describe fruit-juice blends. They include frozen, refrigerated and shelf-stable forms. Most common are the blends of pineapple, peaches and pears or white grape juice, reduced to thick syrup. The nutrient values vary according to the types of fruits used and other factors. As processing is generally minimal, the fruit flavor in these simple fruit sugars may carry over into the product, a plus or a minus depending upon your intent and recipe, but worth bearing in mind. Honey, comprised of simple sugars, is both sweeter and higher in calories than an equal amount of white sugar. Its composition, color and flavor vary with the blossoms that feed the bees. The degree of filtering is a factor as well. Most raw honey has been lightly heated and filtered, yet retains some enzymes and traces of vitamins and minerals. However, because high heat probably destroys these features, baking with honey is not necessarily a nutritional advantage. On the other hand, many bakers feel that honey-baked goods tend to have especially good keeping qualities, retain moisture better, and may be somewhat heavier in texture. Some prefer organically grown, dehydrated, filtered sugarcane juice. It is a simple sugar, less refined than regular brown or turbinado sugar, and therefore retains more of the vitamins and minerals originally present in the cane juice. It is similar in taste to brown sugar, but slightly sweeter. You can substitute this for brown or turbinado sugar in any recipe. Because it is richer in flavor, you can try using ¼ to ⅓ less than usual. White sugar can be refined from either sugarcane juice or sugar beet juice by extracting, filtering, heating and chemically purifying it. The

processing removes all of the vitamins and trace minerals that were present in the original plant. This is where the term “empty calories” come from! White sugar is 99.9 percent sucrose. Stevia is an herbal extract that is 30 times sweeter than sugar but has only one-300th the caloric values. It is water-soluble and can be used in cold food as well as for cooking. It is safe for both diabetic and hypoglycemic individuals, and it will not alter blood sugar levels. The FDA allows the sale of stevia as a food supplement, not a food additive. This means that it cannot be sold as a sweetening agent, but it can be sold as a dietary supplement. Xylitol is a carbohydrate sweetener found in a variety of plants originally derived from birch trees in Finland. Its low sugar and type of sugar is one that is tooth friendly and safe to use for diabetics and hypoglycemic individuals. Erythritol is a naturally occurring sweetener found in a variety of foods like melons, grapes, pears, mushrooms, wine and cheese. It also exists in small amounts in the human body. Erythritol is 70 percent as sweet as sugar with zero calories. Its low glycemic index makes it good for diabetics; it will not promote tooth decay; and the digestive system tolerates it well. It is a good replacement for sugar in cooking recipes.

Fats: The Good and the Bad Some fats, including the so-called essential fatty acids, are healthy and necessary. You will find these in fish, flax and primrose oils, and vegetables. However, heating oils heated beyond their boiling point transforms them into unhealthy trans fatty acids. This often occurs when oils are used in sautéing or deep-frying. Good oils to use for sautéing are cold-pressed olive oil for low heat and canola or grape seed oil for higher cooking temperatures. Every cell in your body contains lipids or fats as part of its membrane. Trans fatty acids incorporate into these membranes just as readily as other oils, but they cause impaired cellular integrity, which means the cells easily break down and have a tendency toward inflammation. Many fats are unhealthy for you in any amount. They increase cholesterol, inflammation and chronic degenerative disease. Avoid red and processed meats, fried foods, all forms of hydrogenated margarine and fats that are solid at room temperature.

If you exclude fish from your diet, use a supplement of one of the essential fatty acids like hemp oil, fresh flax oil or Udo’s Choice®, an excellent balanced non-animal source of essential fatty acids. Eating some fats (such as good quality flax or olive oil) with a meal will slow stomach emptying and thus leave you feeling full longer. You will be less likely to struggle with hunger pangs from a quickly-digested meal due to too little fat content. One last note on fats: some individuals find that body weight does not come off by avoiding fatty food and that they need to obtain 30-35 percent of their daily calories from fats in order to achieve a healthy weight.

Water Buy water in glass containers, not plastic (see Chapter 17, “Our Toxic World” for more on Plastic). You can use water filters to remove chlorine, fluoride and other contaminants. Chlorine (present in public tap water) promotes the formation of cancer, especially in the breast; and it acts as a low-dose antibiotic that, over time, disrupts the intestinal environment. Consider using a shower filter to remove chlorine and to prevent chlorine vapor inhalation and absorption into the blood stream. Adequate water intake insures a healthy complexion, good digestion, and reduced water retention. To help your elimination channels every day, drink enough water, measured in ounces, to equal about half the number of your weight in pounds. For example, a 160 lb. person needs about 80 ounces of water daily. Drinking this much water also helps to keep your body hydrated, and assists in the cleansing of your blood. Just as you clean your clothing and wash your body, think of regularly bathing your inner body’s cells with fresh water to clear away toxins that accumulate in your tissues. While it is not easy, it is best to consume the majority of your fluid separate from meals. The only downside to water is that pills may stick in your throat when you swallow them with water. If you have this problem, try swallowing the pills with a little bit of well-chewed food.

Coffee/Caffeine Coffee is a ubiquitous drug, it is used in some cultures only for ceremony. The U.S. is first in coffee and caffeine consumption worldwide

with a half- billion cups served daily, or an annual average of ten pounds of ground coffee per person.

What is Caffeine? Found in coffee and some teas, caffeine is one of the chemicals in a class of compounds called methylxanthines. Others in this same class of compounds are theophylline (used to treat asthma) and theobromine. Both are found in black tea and some green teas. Theobromine is also the main caffeine-like substance in cocoa.

The Up/Down Side of Caffeine Caffeine over stimulates the adrenal glands. These glands produce hormones, which serve as our primary physiologic defenders against stress. This over-stimulation is part of what gives us a lift. Years of prolonged caffeine consumption eventually weakens the adrenal glands, leading to multiple health concerns from deficient production of hormones such as DHEA, estrogen and progesterone to an excess production of cortisol. For most of us, this over stimulation of the adrenals scenario begins in early childhood with regular consumption of sugar, chocolate and caffeinated soda pop. As we become older, a mild to moderate fatigue may set in. We develop a taste for more chocolate, cocoa, black tea and coffee to boost our energy. This further depletes the adrenals. Eventually the need may arise for sleeping pills to relax and sleep at night, and tranquilizers to deal with the mood disorders and other illness resulting from sleep deprivation and adrenal fatigue.

Caffeine Effects on the Body Caffeine is also a central nervous system stimulant. The presence of 50100 milligrams (mg) of caffeine, which is typical for one cup of coffee, will cause the temporary increase of: • Physical endurance leading to fatigue • Urine calcium loss • Pulse rate, breathing, blood pressure, urine output • Heart force • Metabolism

• Free fatty acids in blood stream (cholesterol) • Gluconeogenisis (increased level of sugar production in the body) • Intestinal motility (speeding up of bowel movements) • Anxiety, irritability, compulsive activities • Depression (For several days after consumption, there can be an aggravation of depression.) • Production of an apparent (yet not actual) increase in mental clarity Symptoms of caffeine intoxication or abuse include: nervousness, anxiety, irritability, agitation, tremors, insomnia, depression, headache, upset stomach, gastro-intestinal irritation, heartburn (due to increased hydrochloric acid; even from decaf, though to a lesser degree), diarrhea, fatigue, dizziness, poor concentration, aggravation of fibrocystic breast condition in some women, birth defects if high intake, increased spontaneous abortions, cancer (bladder, ovarian, pancreatic; although it may be the synthetic chemicals), immune suppression, heart disease, bedwetting, hemorrhoids and hyperactivity in children.

Caffeine Addiction and Withdrawal For most people, caffeine is generally more of a habit than a seriously addictive drug. Over time, they need an increased amount of caffeine to get the same effect. This is typical of many addictive substances. You can also become dependent on caffeine to function without fatigue and drowsiness or the symptoms of withdrawal. If you are also allergic to coffee, then withdrawal symptoms are even worse. You will not know the degree of your addiction (or habit if you prefer) until you try to abstain. Withdrawal symptoms are similar to the abuse symptoms mentioned above, plus: nausea, vomiting, cramps and ringing in the ears.

Detoxify from Caffeine Slowly tapering off is the best way to reduce withdrawal symptoms. Use pain relievers if you need to. Other aids include: • Eat an alkaline diet: plenty of fruits, vegetables, greens, seaweed, some whole grains, sprouts, legumes, nuts and seeds. • Decrease acidic foods: meat, sugar, refined flour.

• Drink six to eight cups of water daily. A little baking soda or potassium bicarbonate may help for additional alkalinizing. • Ask at your health food store for herbal alternatives to coffee. Some of these include ginger root tea, ginseng root tea, red clover tea. Do not expect to find something that is just like coffee without the negative impact. What you are doing is identifying alternative beverages and developing healthier habits for yourself.

Other Caffeine Concerns Caffeinated products create multiple nutritional concerns. While increasing the metabolism, they supply none of the nutrients needed to meet this increased demand. Black tea and coffee contain tannic acids that mildly irritate the lining of the stomach and intestinal tract. These tannic acids can bind to minerals like magnesium, reducing absorption of these vital nutrients. Caffeine’s diuretic effect depletes the body of calcium (an anti-anxiety mineral and modulator governing regular heart rhythms), iron, potassium, magnesium, zinc, Vitamin C and B vitamins. This is a concern particularly for those with iron deficiency anemia or osteoporosis. Other concerns include: • Manufacturers use rancid oils and toxic chemicals in many stages of commercial coffee production. • Caffeine increases platelet coagulation (possibly increasing the potential for stroke).

Table 2. Miscellaneous Caffeine Information Beverage 6 oz. drip coffee 6 oz. brewed 6 oz. instant 6 oz. black tea 1 minute brew 6 oz. black tea 3 minute plus brew 12 oz. ice tea 6 oz. green tea 1 cup cocoa 6 oz. chocolate milk 1 oz. chocolate Jolt Mountain Dew

Caffeine Content (mg) 115-150 80-135 60-70 20 50-60 70 30-40 10-40 10-15 5-10 100 54

Tab Coca-Cola Diet Coke Dr. Pepper Pepsi Cola Diet Pepsi

47 45 45 40 38 36

Green Tea Green tea has many medicinal properties, but it does contain a stimulant compound. If you find the stimulant effect causing anxiousness or insomnia, then avoid it. Also, if you suffer from Gastroesophageal Reflux Disease (GERD), beware of green tea (see Chapter 11 for more information on “GERD”). If you do not have any negative effects, then this tea may be a reasonable beverage for you. Some of its attributes include antioxidants, improved blood vessel integrity and anti-cancer properties.

Food Combining For some individuals, eating meat protein with carbohydrates at the same meal leads to digestive discomfort including gas, cramping and loose stools. If you experience these symptoms, eat fruit separately from other foods. Eat vegetables with grains or meat, but avoid grains and meat at the same meal.

AGEs and Aging How we prepare our food may be as important as the food itself when it comes to our health. Wrongly prepared food creates advanced glycation products (AGEs), an apt acronym for these molecular compounds that cause serious disease and suffering. AGEs are inflammatory toxins that increase the risk for diabetes, arthritis, cataracts, blindness, high blood pressure, heart disease, Alzheimer’s disease and cancer. AGEs have multiple origins. Grilled, fried, flame-broiled and excessively heated foods have the highest concentration of them. Pasteurization creates AGEs. Cigarette smoke is full of them. Commercial food makers use them as a food additive, to enhance flavor and appearance in sodas, donuts and other processed food. AGEs also occur as a byproduct of

normal metabolism. Our ability to clear out these toxins decreases with age. This slowed clearance results in oxidative stress and free radical injury that damages organs and tissues. Some researchers believe that AGEs are the primary culprit in the aging process. Animal experiments find low-AGE diets result in longer, healthier life spans. Severe caloric restriction is the only other intervention that has been shown to extend lifespan in animal studies. Lab findings indicate that an overload of AGEs leads to elevated C-reactive protein, an inflammatory risk factor for cardiovascular disease. AGEs result from an interaction of sugars, proteins and certain fats during high temperature low moisture cooking. AGEs are what give cooked food the brown color: toast, cookies, browned meat, browned coffee beans and browned tofu all have AGES. Food manufactures know this, and will often add sugar to products to achieve this browning effect. The more brown, the more carcinogenic the food is. AGEs created inside of the body occur ten times more easily in the presence of fructose (remember that fructose is a simple refined sugar) than with glucose, our primary body fuel. This makes our high fructose American diets dangerous, especially for diabetics who already have a difficult time with sugar. Ideally, food labeling would list AGEs the same way it lists trans fatty acids and hydrogenated oils, to help inform consumers concerned about their food purchases. Broiled hot dogs contain about 10,000 units of AGEs, a boiled hot dog has about 7,000 units and an apple or banana contain about 10 units. Baby formulas, another processed food, contains 100 time more AGEs than breast milk.

How to Reduce AGEs AGEs can be deceptive. Like sugar, they improve the taste and smell of food. I will not say, “Never eat barbecued or fried food,” but I do suggest moderation. Often it is the simple things we do that so significantly affect our health. How we cook our food is one of them. To reduce the body’s burden of AGEs, avoid high temperature cooking and consumption of processed and pasteurized food and full fat cheeses. Favor low AGE uncooked foods like raw nuts and seeds, salads, occasional whole fruit and grains like millet, quinoa and buckwheat cooked in water.

The best way to reduce AGEs in cooked food is to cook with water: boiling, steaming, stewing or poaching. The presence of water during the heating process prevents the formation of AGEs. If you plan to cook with dry heat, first marinate the food in lemon juice, vinegar or another acidic substance. Marinating helps prevent the formation of AGEs during dry cooking processes.

MSG: A Spice with a Bite Monosodium glutamate (MSG), a common food additive and flavor enhancer, is also the cause of illness for many unwary consumers. Some of the conditions linked to MSG consumption include obesity, type II diabetes, high blood pressure, excess hunger, autism, migraines, asthma, atrial fibrillation, multiple sclerosis and epilepsy. Estimates suggest that up to 50 percent of the population has some degree of negative reaction to MSG. For those eating the standard American processed food diet, avoiding MSG is impossible, yet even for those on a good diet, exposure can still be an issue. Food manufactures like MSG because it tricks us. Like salt, sugar and fat, MSG stimulates tastes buds. MSG stimulation tells our brain that we are consuming good nutritious protein, even though MSG contains no protein. MSG also triggers release of insulin, even when blood sugar levels are not high. The combination of protein titillation and insulin release creates a hunger in consumers that is insatiable. MSG is essentially glutamic acid, an amino acid with a single salt molecule stuck to it, thus the name monosodium glutamate. MSG was discovered in the early 1900s, and until the 1960’s commercial production of MSG came from the hydrolysis of wheat gluten. Wheat is composed of 25 percent glutamic acid. Perhaps this is why so many people have a negative reaction to wheat. Today MSG comes from fermentation of starch, sugar beets, sugar cane or molasses. Glutamate, the principle component of MSG, is an excitatory neurotransmitter produced in our body and at normal levels is essential for our health and well being. The main issue with MSG is an over-stimulation of the nervous system, termed “excitotoxicity,” which can ultimately lead to cellular death. This excitotoxicity may be the link to MSG-mediated neurologic conditions such as multiple sclerosis. Another concern of excess glutamate or glutamic acid build-up is the conversion to the amino acid

GABA. Excess GABA acts like valium with addictive characteristics that increase one’s desire for MSG laden foods. Glutamate exposure can be direct, as from MSG, or as a byproduct found in a variety of items including vaccines, cigarettes, and aspartamelaced products such as quick dissolving medicines, including many children’s medicines, chewable vitamins, diet sodas and breath strips. Aspartate, the amino acid found in synthetic sweeteners, readily converts into glutamate. It is found in nearly 6,000 food and beverage products. Until a recent ban, many US food crops were sprayed with Auxigro, a growth-enhancing product containing nearly 30 percent glutamate. Of the many issues with this spray, its impact on declining bee populations was of primary concern.

Reducing Excess Exposure to MSG Eating a healthy, unadulterated diet is the best way to reduce excess exposure to MSG. Food labels are of limited value when it comes to MSG. US labeling laws allow the term “natural” to include up to 20 percent MSG. Manufactures will often label foods as No MSG or No Added MSG, while adding in lots of glutamates for the same effect. Examples of foods that contain MSG and/or glutamates include: hydrolyzed vegetable proteins, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts, protein isolate, commercial spice mixes, natural flavorings, soy protein isolate, whey, whey protein isolate, dry milk solids, milk powder, broth, maltodextrin, malt extract, sodium caseinate, modified food starch and soy protein. These ingredients will be found in nearly all fast-food items at fast-food restaurants. Here are several tips to help reduce your exposure to MSG: • The more a food is processed, the more it creates and releases taste-bud-stimulating glutamates. • The more salty a food, the more likely it is to have MSG or glutamates. • The more ingredients you see on a label, the more likely it is to have hidden MSG in it. When it comes to our health and well being, navigating the nutritional waters of corporate America can be a very high-risk activity.

Mealtime Most individuals enjoy more sustainable energy throughout the day by

eating a solid breakfast of either protein or complex carbohydrates. Skipped meals drain your energy reserves. If you are trying to maintain an even blood sugar or to lose weight, frequent small meals are best. When feast and famine occur, the body has the ability to turn even no calorie water to stored weight. Eating your main meal late in the day when less energy is required results in an overload of your digestive system, poor digestion, increased weight and a poor night's sleep. Eating quickly or eating while involved in several other tasks is a sure way to stress your digestive tract, so please sit down and relax during mealtime. To help with dieting, consume a warm fluid, tea or a little soup, about 20 minutes before a meal to decrease hunger. Plan your meals and snacks. Do not wait until you are hungry to make food decisions. Enjoying that meal you have prepared is the next step when it comes to ensuring optimal health. Do not multi-task during the meal; relax, chew your food well and take a moment to notice the rich flavors, texture and fragrance of the meal. Something as simple as being fully present during a meal can correct a host of issues including eating disorders, obesity, gastrointestinal reflux disease (GERD) and irritable bowel syndrome (IBS). A good resource to aid a high intensity eater is Chozen Bays book Mindful Eating.

Allergies Often the food we crave is the worst allergenic offender. Certain foods are more likely to trigger allergies. The most common ones are milk, egg, wheat, chocolate, corn, red meat, chicken, soy and citrus. There is a connection between increased weight and allergy. For some people, this is the answer to why dieting has not been an effective form of weight management. Eliminate the allergenic food, and off comes the weight. For many, wheat products are especially suspicious. Some people are sensitive to the entire wheat family (see Chapter 13, “Got Gas” for a full list), others to just wheat, barley and rye. Symptoms include gas/bloating, diarrhea, constipation, cramps, nausea, skin problems of all types, autism and other attention disorders, anger issues and rheumatoid arthritis. For more on allergies, please read Chapter 39: “Allergy”.

Breakfast Evening is a great time to get ready for breakfast by cooking grains such

as millet, quinoa or amaranth and then storing them in the refrigerator overnight. Cooked grains make a delicious and substantive breakfast base that you can flavor with a variety of condiments. When you are pressed for time, eat a healthier quick cereal mix from the grocery store. Try a mix of natural corn flakes, nutty rice, puffed corn with some raspberries, nuts, cinnamon, rice milk and a little hemp oil. The oil prevents your stomach from emptying too quickly and makes you feel full longer. It also provides more sustained energy until your next meal. Other ideas for a quick breakfast are the smoothie blend mentioned in Chapter 1 on Protein and the Juice for Life recipe, also in that chapter.

Have fun with your diet! Be creative with your meals. Often, people with food sensitivities find that they do not miss milk or wheat once they exclude it from their diet. After some exploration, their diets are far more diverse than before, and they feel an improvement in health. See the Appendix for food ideas to help stimulate a more diverse, fun and creative diet.

Conclusion All of these suggestions are an ideal toward which to work. Trying to do it all at once will guarantee disaster! So go easy, one step at a time. Changing your diet is like trying to change your personality; it is not easy. Taking charge of your health requires perseverance, determination and compassion for yourself in a way that nobody else but you can do. An indulgence now and then is normal. Find others with a like-minded interest to share your progress. Check your local health food store for cookbook suggestions; they can be a rich source of support. What you do most of the time determines your overall health and ability to recover quickly when sickness inevitably arises. Make these changes gradually to construct a solid foundation for sound health.

CHAPTER 2

Weight Solutions I

NTRODUCTION

have a weight problem; this is not news. Many struggle to shed unwanted pounds with varying degrees of success. Most often, an incomplete weight management approach causes the inability to lose weight. Naturopathic Physicians have developed weight management therapies that yield the best results. To begin, carefully examine why you are not happy with your current weight. If your desire for change is not realistic, it will compromise your success. For example, is your motive is to please someone else, or yourself? Over time, your reasons to lose weight may change, and this is normal. Often people want to make weight changes solely for appearance, then later decide that their goal is about clarity of mind and reduction of risk for heart disease, cancer and other age-related miseries. AMERICANS

T W E EN

EIGHT

SSENTIALS

1. Genetics Be sure to look at other family members to get an idea of the genetic tendencies affecting your body size. Granted, everyone is different, yet it is important to keep your family body build and bone structure in mind when setting realistic expectations for your goal weight. 2. Diet Common to all diet plans is this: do not eat junk food such as sugar, white flour products, synthetic food, processed food, deep fried food, hydrogenated oils and commercial meats. That is why many different types of diet plans work for a while. If a person stops eating unhealthy food for a period, typically they will realize some weight loss. When they tire of the diet plan, the choices around food quality take a dip, and up goes the weight.

3. Calories Calorie restriction diets typically do not provide any benefit because: • They are temporary by nature. • Resuming a regular diet results in higher weight gains. • They lead to a feast or famine response from the hypothalamus and pituitary glands, creating fat cells that are more efficient in storing calories in preparation for the next famine. The best guide for a healthy weight loss diet is to eat real food (organic not synthetic), whole food (not processed), a variety of food, (all the colors of the rainbow), from naturally packaged containers. This is what people have been doing for millions of years. When coupled with adequate exercise, this plan assures healthy weight and body tone. This is a toxin-free diet, one that is increasingly proving to be valuable for weight loss. Note: a reasonable weight loss rate is one to two pounds a week as long as you do not experience any unwanted side effects like fatigue, digestive upset and hormonal imbalance. Be sure to include healthy oils like hemp or flax or Udo’s Choice in your daily diet. Contrary to what you may have heard, this will actually help you to lose weight. 4. Do you eat only when hungry? Most of us lost the ability to recognize healthy signals of hunger when we were still children. Whatever the causes may be, it is not too late to reacquaint yourself with the signal that says, “I’m hungry.” Here are some tips to help: • Before you take the first bite of your next meal, pause and consider: are you hungry? • What are the signals that indicate hunger for you? • Where do you feel hunger—in your stomach area, in your mood, in clarity of mind? Follow this practice for a few days before making any changes. This is the first stage of re-acquaintance with the signs of hunger

that you should know. You can experiment. Perhaps hold off for longer than usual before eating, in order to learn what signals your body uses to say, “I’m hungry.” 5. Do you stop eating when you are full? We are a consumer-based society; and when it comes to food, as with many acquisitions, we think more is better. We want all we can get. Infants and toddlers do not eat if they are not hungry and they stop when they are full. When we eat our meal in a relaxed manner, our digestive system sends the hormone leptin to our brain. This tells us that we are full and takes away our hunger (if we have not ignored this system too many times). A person who eats quickly is likely to overeat before this hormone signal takes effect. Reacquaint yourself with body signals that say, “I’m full” with the following activity: • Divide the meal on your plate in half. • Put one half in the refrigerator. • Eat the other half slowly. • Eat seated and without multi-tasking. • If you are still hungry an hour later, then eat more food. Over time, you will come to learn the right amount to eat at each meal. One day the serving might be minimal, the next, more plentiful. Eating only as much as the body needs is the best way to assure a healthy, on-going, self-regulated life long diet. Remember to be patient with yourself, because the suggested changes take time and persistence to achieve. If you slip, do not admonish yourself. Take note of what may have triggered the slip: become familiar with the stress triggers that affect you, and, with a kind heart, get back with the program. For more on changing habits, see Chapter 10, “Six Steps to Health and Happiness”. Some people find a benefit in drinking only liquids one day each week. The liquid could be water, or, if you have low blood sugar concerns, try the Juice for Life recipe in Chapter 1. This will reduce calories just for this one day, which does not cause the feast and famine metabolic confusion of a prolonged low-calorie diet. With this program, a healthy weight loss rate is one to a maximum of two pounds a week, after an initial two-week drop of two to ten

pounds. 6. Allergy Allergy, especially to the wheat family, is the most significant obstacle to weight loss for those who are doing everything right. If you suspect this may be a concern for you, try eliminating foods in the wheat family. A list of the wheat family can be found in Chapter 13, “Got Gas”. If you achieve success, continue. To identify other food allergy-related weight issues: • Eliminate all junk food and fruit juices. • Eliminate all common food allergens: wheat family, milk products, corn, soy, chocolate, eggs, peanuts, citrus and any others you are suspicious of, for at least two weeks. • Eat all other foods, including other grains like rice, quinoa and millet and whole fruit, organic protein (fish, chicken, etc.), nuts (not peanuts) and seeds, all vegetables, raw and cooked, and spices of your choice. Bon appétit! For more information on this subject, please see Chapter 39: “Allergy”. 7. Exercise Without proper exercise, losing weight is nearly impossible. How much is enough exercise? Here is a gauge: if you are eating the healthy foods suggested and you are not losing weight with your current program, then you need to increase regular aerobic exercise until you do lose weight. If you are still not seeing benefits with your program, continue reading. Remember, if your exercise is walking or jogging, good quality shoes and inserts can be a crucial element in creating an injury-free program. 8. Hormones Aging brings myriad body changes, including a tendency to put on weight from the same amount of caloric intake for the following reasons: • The natural drop in estrogen levels slows our rate of metabolism. • Estrogen deficiency seems to interfere with the normal action of leptin (the “I’m full” hormone) to

control appetite and increase the amount of calories burned. • As our metabolism slows, so does our desire to be active. • Insulin resistance (see Chapter 36: “Diabetic Syndrome”), resulting from years of indiscreet diet and lifestyle habits, fattens fat cells. • Testosterone deficiency results in a loss of muscle tissue or lean body mass. Muscles burn calories at a high metabolic rate, and any reduction lowers caloric requirements and enhances weight gain. • Inadequate sleep due to hormonal shifts and other stressors tends to increase appetite. Lack of sleep produces ghrelin, an appetite stimulant. It is the counterpart of the hormone leptin, produced by adipose tissue, which induces satiation when present at higher levels. • Hypothyroidism from too much stress and other metabolic disorders can also cause weight gain. Appropriate tests can identify this. 9. Additional Weight Loss Check List Tips • Make breakfast the heartiest meal of the day, lunch a little lighter and dinner the lightest meal of all. • Chew your food well before swallowing. • Avoid large dinners or a meal within three hours of bedtime. • If you do not suffer from GERD, anxiety or insomnia, green tea helps insulin work properly. • Thyroid glandular from your favorite health food store helps maintain proper thyroid function. • Chromium (about 200 mcg after lunch and dinner) and/or glutamine (500-1,500 mg one to four times a day) help reduce craving and maintain healthy blood sugar levels. • 5HTP increases the neurotransmitter serotonin, which gives a sense of well-being and satiation. Take 50-100 mg up to three times a day. • Take fiber products from the health food stores as directed, if you have a hard time knowing when to stop eating. Fiber

taken before a meal will partially fill the stomach, helping to maintain even blood sugar levels and reduce excess caloric intake. If, after trying all these measures, you are still having a difficult time with weight management, the following tests may help shed light on your situation. • Stool culture for yeast overgrowth • Insulin resistance • Saliva hormone level • Basal body temperature • Allergy • Iodine levels • Body Composition 10. Holiday Diet Tips Some people experience increased weight concerns during the winter holiday season. The following tips may help. This information is for those who gain during the holidays and then try to lose it with a New Year’s resolution. Here is how to prevent this phenomenon. Beware of Wintertime Lifestyle Changes For many, especially in the Northern latitudes, this is a time of decreased exercise, increased time indoors (watching TV) and increased snacking. If you have decreased your exercise, resume it; if you have not begun, get started. Psychological/Emotional Wintertime Considerations As the days grow short with increased darkness, the spirits dampen. For some people, this results in a depression known as Seasonal Affective Disorder (SAD). The best way to counter SAD is by getting out of doors frequently, especially in the winter. Good indoor lights are also available for SAD, a worthwhile investment for many with this condition. Holidays can also stir up emotional issues. Review and employ healthy methods to deal with stress in a non-food manner. Many people have the idea that the holidays must involve overindulgent feasting with lots of leftovers. If this is true for you, reevaluate your perspective and redefine what health care means for you. Is that piece of chocolate

decadence really your friend? How about the next piece? Diet/Comfort Food Most people exhibit inappropriate stress responses. Many have learned to cope with stress by reaching for comfort foods. These are generally high-calorie holiday foods like sugary cookies, deep-fried fatty foods or high-fat desserts, and liquids like eggnog and alcohol. And there is always the tactic of just plain overeating till it hurts. Any food can become a comfort food and, quite possibly, an addiction. Solutions • Watch your habits. • Exercise is very important, even if you must shift to indoor activity during the winter. • Do not forget to express your creativity: art, pottery, writing, music, dance, sewing, etc. • Set limits. For example, once a week enjoy a decadent dessert. Then notice how you feel after the treat, 30-60 minutes later and then three hours - even one day later. Was it truly a treat? Perhaps you need to look more closely at how you reward yourself. • Ask yourself before eating a meal: are you hungry when you eat, or are you eating to socialize, out of boredom, or to stuff an emotion? Listen to your body; do not eat when what you need is a walk, a hug or a few moments of rest. • Before eating when you are not hungry, instead of opening the refrigerator, pause for just three minutes to reflect on what's going on within. You may learn something that you have been overlooking about yourself or your needs.

CHAPTER 3

Confused About Your Vitamins? W T S HY

AKE

UPPLEMENTS?

all patients need vitamin and mineral supplementation. To give credence to this counsel, consider a few statistics from the conventional medical community, whose general sentiment just twenty years ago was that supplements were unnecessary and diet had little to do with overall health. According to current medical thinking like that stated in the conservative Journal of the American Medical Association (JAMA) and others: • North American diets, while generally sufficient to prevent vitamin deficiency diseases such as scurvy and pellagra, are inadequate to support optimal health. • While most Americans eat enough protein, carbohydrate and fat, the degree of vitamin and mineral nutrient deficiency significantly increases the risk for chronic diseases like heart disease, cancer (prostate, colon, breast and lung), diabetes, osteoporosis, liver, birth defects, anemia, vision disorders, impaired immune function, decreased lifespan, and more. • The current Daily Value (DV), for vitamins and minerals is too low for optimal health. The FDA established DV’s to prevent acute vitamin deficiency disorders, but they do not provide the guidance necessary for maintaining optimal health. The DV provides no indication of how much of a vitamin or mineral is safe to take. • Commercial agriculture has overused soil for decades. Studies show that vegetables and fruit often do not provide the necessary nutrients to support optimal health. It is not surprising that studies reveal average Americans often do not obtain the DV of all nutrients from their diets. NEARLY

S

ELECTING A

G M OOD

ULTIPLE

V

ITAMIN AND

M

INERAL

F

ORMULA

About 17 vitamins and 14 trace elements and minerals comprise a good formula. Most of these are safe at any dose, but some are toxic at high levels. Vitamins A and B6 and the minerals iron, zinc and selenium are toxic if taken in excess. It is best to take a complete multiple formula to avoid causing an imbalance in the body. When you buy a good, preferably whole food, multiple vitamin and mineral formula and take it according to the directions, you will receive a balanced ratio of nutrients without unnecessary worry about overdosing. Pregnant women can find formulas specific for their needs, and for everyone else, take formulas without iron, unless you have iron-deficiency anemia. Many factors signify a good quality multiple vitamin and mineral formula. If you wish to read no further, you could stop with this one piece of counsel: buy your supplements from a well-established health food store or health care provider and follow the instructions on the container. Generally, avoid buying supplements from large retail stores, drug stores or grocery stores that are not health-oriented. Their sources are usually pharmaceutical companies. These stores select the cheapest, poorest quality products and provide you with DV levels that are barely worth the money you pay. In addition, you often get a pharmacopoeia of non-nutritional fillers, including red or yellow dye, sugar (or aspartame, saccharin, dextrose, lactose, corn syrup, sucrose), sodium lauryl sulfate (a detergent), hydrogenated oil, talc, carnauba wax, aluminum, modified food starch, mannitol, sorbitol and phosphorus. With supplements, you get what you pay for. If you are getting a deal, quite likely, you are also buying a poor-quality product.

S

EVERAL THINGS TO LOOK FOR ON THE LABEL OF A GOOD VITAMIN

• Vitamin E as (natural) d-alpha-tocopherol • Hypoallergenic (no dye, sugar, wheat, corn, milk, salt, yeast, artificial color or preservatives, or flavoring) • No or little (15mg) iron (unless you are iron deficient anemic) • Vitamin A not to exceed 5,000 International Units (IU) for a pregnant woman • Vitamin A in the form of beta-carotene is safe at any strength. • Suggested dosage is two to eight capsules or tablets daily because

the minerals are bulky: any one-a-day formula is bound to be inadequate in minerals. More specifically, for an adult, the list in Table 3 is a guide to selecting a good quality multiple vitamin and mineral supplemental formula.

Table 3. Selected Optimal Vitamins and Minerals for Adults Vitamin or Mineral Vitamin A Beta Carotene Vitamin D Vitamin C Vitamin B1 Thiamine B2 Riboflavin B3 Niacinamide B6 Pyridoxine Calcium (citrate, malate, hydroxyapatite) Magnesium (aspartate) Selenium (methionine) Zinc (picolinate)

ascorbate,

or

microcrystalline

Approximate Amount 10,000 IU 25,000 IU 400-800 IU 500 mg or more E 400 IU 50-100 mg 40-50 mg 60-120 mg 60 mg 600 mg 200-400 mg 200 mcg 20-40 mcg

The values in Table 3 are approximate and serve as a guide to the quality of a product. Simple, unbound minerals pass right through the body. Minerals need to be bound to another agent for absorption in your intestine. Some binders are cheap and poorly absorbed. For example, carbonate is often the binder, or chelator, for calcium. Table 3 provides some of the typical chelators found in a good vitamin/mineral mix. These binders should be listed in parentheses on a label so that the quantities of the nutrients listed are the actual amounts. If the label lists no chelators, you can assume the mineral will be of little benefit. In general, (although there are some exceptions) the organic chelators provide the best absorption and may cost a little more. You can usually identify the organic chelators because they are words which end in ate. Some supplements will have additional items, such as flavanoids, which are good for blood vessels and provide other health benefits. This is fine, as long as the suggestions above apply to the product. You may also see an impressive list of fillers or “in a base of,” such as spirulina, alfalfa, kelp, herbs and others. This is primarily an advertising gimmick, because they are

of minimal health benefit.

C D AN

ISCOUNT

V

ITAMINS

H

ELP?

Do not believe television ads touting low cost multiple vitamins to meet your DV. American diets are so deficient that these low dose DV supplements have almost no worth. The DV denotes the level of nutrients you need for survival, having nothing to do with optimal health. Examples are the B vitamins. Most multiple vitamin and mineral formulas sold at grocery stores and pharmacies supply about 1.5 mg of the B vitamins, while most of us in this stressed-out society need upwards of 50 mg of each one for optimal health.

M

ULTIPLE

V

ITAMIN AND

M

INERAL

S

UMMARY

I hope you will find this information on supplements useful, and I encourage you to at least pick up a good whole food multiple vitamin and mineral mix. If you are enjoying good health, take about ⅓ of the suggested dose. If you are suffering with any type of chronic illness, take the full dose suggested, for example, two tablets or capsules, three times a day with meals for best absorption. The supplement should have no negative effects or side effects. If you have an ulcer or acid reflux condition and your condition is aggravated, be cautious and discontinue the supplement. Some people will increase to the higher suggested dose when they are under a lot of stress and then back off some when stress levels are lower. Finally, some people like to take their supplements only five or six days a week and skip one day, or take them twenty-five days of the month and then let their bodies have a break on the other days, a reasonable regimen.

CHAPTER 4

Pharmaceutical Malnutrition - Downside of Drugs drugs frequently cause nutrient deficiencies and metabolic dysfunction, creating serious health risks for the users. Drug side effects are often the result of nutritional deficiencies caused by the medication. Table 4 lists drugs and their associated nutrient deficiencies. Supplementation with a good quality multiple vitamin and mineral formula will generally offset any imbalance. PRESCRIPTION

Table 4. Common ® Drugs and Associated Nutritional Deficiencies Drugs Antacids (Pepcid, Tagamet, Zantac, Prevacid, Prilosec) Antibiotics (Penicillins, Tetracyclines, Cephalosporins, Neomycin, Streptomycin)

Anti-Diabetic (Micronase, Tolinase, Glucophage) Anti-Depressant (Adapin, Aventyl, Elavil, Tofranil, Pamelor, Sinequan, Norpramin) Anti-Inflammatory (Aspirin and Salicylates, Advil, Aleve, Anaprox, Dolobid, Feldene, Lodine, Motrin, Naprosyn, Relafen, Betamethasone, Cortisone, Dexamethasone, Hydrocortisone, Methylprednisolone, Prednisone) Cardiovascular Drugs (Apresoline, Catapres, Aldomet, Corgard, Inderal, Lopressor, Betapace, Tenormin, Sectral, Blocad) Diuretics (Lasis, Bumex, Edecrin, Enduron, Diuril, Lozol, Zaroxolyn, Hygroton)

Cholesterol Lowering Drugs (Lescol, Lipitor, Mevacor, Zocor,

Deficiencies B12, Folic acid, D, Calcium, Iron, Zinc B vitamins, K, Calcium, Zinc, Magnesium, Iron, friendly intestinal bacteria Co-Q 10, B12, Folic acid B12, Co-Q 10 C, D, Folic Acid, Calcium, Magnesium, Potassium, Selenium, Zinc B6, Co-Q 10, melatonin B1, B6, Magnesium, Calcium, Potassium, Zinc, Sodium Co-Q 10, A, B12,

Pravachol, Crestor, Colestid, Questran)

Ulcer Medications (Tagamet, Pepcid, Zantac)

Synthetic Hormone Replacement & Oral contraceptives (Evista, Prempro, Premarin, Estratab, Norinyl, Ortho-Novum, Triphasil etc.)

D, E, K, Betacarotene, Folic Acid, Iron B12, D, Folic acid, Calcium. Iron, Zinc, Protein B2, B3, B6, B12, C, Folic acid, Magnesium, Zinc

CHAPTER 5

Iodine - A National Deficit EVERY individual

I have tested at my clinic is deficient in iodine, an essential dietary nutrient. The DV for iodine is 150 micrograms (mcg) a day, nearly 100 times less than the amount provided by the average daily diet in Japan. This deficiency in our diets sets the stage for multiple health concerns including thyroid problems and breast cancer. The FDA established the DV of 150 mcg of iodine in the 1980s as the minimal amount needed to avoid developing a goiter (an enlarged thyroid) and developmental brain disorders. The optimal amount of iodine has never been established. In Japan, the average daily iodine intake ranges between 10 mg (10,000 micrograms) and 100 mg in some parts of the country, and they are some of the healthiest people on earth. In the U.S. iodine was added to commercial salt to address deficiency concerns, however many people now avoid salt as unhealthy commercial product. To get an optimal dose of iodine from iodized salt you would need to take in several teaspoons a day, which is not feasible. The elimination of iodine from bread, dairy products and other commercial foods over the last two decades has furthered the iodine deficit. The addition of bromine in place of iodine in food preparation increases the problem because the thyroid gland absorbs bromine, which inhibits uptake of iodine. In addition to bromine, other foods that slightly inhibit iodine absorption include soy, broccoli, Brussels sprouts, cauliflower and cabbage. Health concerns related to iodine deficiency include thyroid problems (both hyper- and hypo-), fibrocystic breast disease, cysts, uterine fibroids, plaque in blood vessels, Parkinson’s disease, Duputyren’s contracture, developmental brain disorders including attention deficit disorder, prostate and breast cancer. Breast cancer has risen from 1 in 20 in the 1960s to 1 in 8 now, increasing by about 1 percent each year. This is not the case in Japan where until recently breast cancer rates were the lowest and life span the longest of any industrialized country. It seems that breast ductal cells, the ones most likely to become cancerous, need

iodine for optimal health just as the thyroid needs iodine for proper hormonal production. Over the last 30 years, we have learned that iodine is essential for the optimal function of every organ and hormone-secreting gland in the body. While many think of iodine as an antiseptic, it has another important characteristic: it is a potent antioxidant. Studies now indicate that iodine has an anti-cancer effect in areas of the body other than the breast. It has the ability to help remove heavy metals, including lead, mercury and aluminum, as well as reduce autoimmune reactions and strengthen the immune system. In some people with blood sugar disorders like diabetes, correcting an iodine deficiency led to improvement or cures.

I

DENTIFYING THE

N

EED FOR

I S ODINE

UPPLEMENTATION

The first step in identifying iodine deficiency is to administer a test like the 24-Hour Urine Loading Test. After the patient swallows a certain amount of iodine, he or she collects all urine during the next 24 hours. If testing shows less than 90 percent of the iodine expelled, he or she is deficient and would benefit from supplementation. Some patients receive supplements without testing, but they receive testing later in the program to monitor their iodine levels.

F S OOD

OURCES OF

I

ODINE

Mercury problems limit using ocean-going fish as a source of iodine. Brown and red seaweeds (kombu, fucus, etc.) contain the most iodine. Most individuals will still need supplemental iodine to get an adequate quantity.

W

HAT IS THE

B F EST

ORM FOR

I S ODINE

UPPLEMENTATION?

Liquid iodine solution is problematic because it stains, it has an unpleasant taste and it may cause gastric discomfort. A tablet form is more precise and easier to ingest. Dosage varies with the individual, with a typical daily dosing of 1.0 mg to 50 mg daily for several months if testing indicates very low stores. For anyone apprehensive about this dose, remember that this is still well within the daily dietary range of those living in Japan. All nutrients work best when they can work together, coming from a healthy, balanced diet. Selenium, magnesium and omega three are three

nutrients of particular importance for iodine. A good multiple vitamin and mineral formula with some hemp oil or fish oil will assure a sufficient amount of these three critical factors.

A

LLERGIC

R

EACTIONS OR

S E IDE

FFECTS OF

I

ODINE

Allergic or adverse reactions to iodine are essentially non-existent at the doses suggested in this book. Iodine side effects are not so much due to iodine itself, but result from rapid mobilization of stored heavy metals like bromides, chlorine and fluoride. These metals also compete with iodine for absorption. That is why it is important to increase iodine intake slowly over time to avoid this negative reaction, and to test periodically to ensure proper dosage. If in doubt about a possible reaction, consult a physician.

I C ODINE

ONCLUSION

The majority of Americans are deficient in iodine, an essential nutrient for optimal health. Dietary sources of iodine are limited, so a daily supplement is advisable. Adults taking more than 10-12 mg a day of an iodine supplement need periodic testing.

CHAPTER 6

Vitamin D THE importance

of vitamin D in human health is undergoing a paradigm shift. Once we thought that vitamin D was only important for treating osteoporosis and rickets, the softening of bones in children. Research that is more recent warrants a reevaluation of this remarkable vitamin, as you will see. Very few therapies offer the potency, safety and cost-effectiveness of vitamin D supplementation. For millions of years humans have been accustomed to receiving a plentiful dose of vitamin D by living in a natural, sunny environment. For the modern population an indoor lifestyle, abundant clothing and sunscreen protection account for epidemic vitamin D deficiency rates of 40-80 percent. A multitude of health concerns implicates Vitamin D deficiency. These include: • Heart disease • Hypertension • Depression • Inflammatory bowel disorders • Cancer (breast, prostate and others) • Colds and influenza • Immune deficiency conditions • Autoimmune conditions • Diabetes • Rheumatoid arthritis • Multiple Sclerosis • Rickets and osteoporosis • Muscle pain including fibromyalgia • Low back pain • Migraine headaches • Insulin resistance • Polycystic ovary disease Vitamin D-related ailments have two interesting causal characteristics: latitude and season. We have long noticed that the incidence of Multiple

Sclerosis (MS) increases farther north of the equator. Research now shows that MS is associated with vitamin D deficiency. Heart attacks, hypertension, autoimmune conditions and diabetes are associated with vitamin D deficiency, showing up most often during wintertime when D levels are lowest. Recent research findings suggest that seasonal deficiencies of vitamin D trigger the seasonal cycle of cold and flu. Vitamin D has profound effects on our immunity. Today people think of fish oil as an anti-inflammatory, yet historically fish oil (rich in vitamin D) was an anti-infective, reducing the incidence of respiratory infections by 50 percent. Our bodies metabolically produce Vitamin D following exposure of our skin to the sun or UV-B radiation, such as tanning beds. Diet alone will not provide enough vitamin D to achieve and maintain optimal health.

H

OW MUCH

V

ITAMIN

D

IS ENOUGH?

Some physicians are now recommending from 1,000 to 2,000 IU daily for infants, 2,000 IU for children and 4,000 IU for adults. Multiple studies using 4,000-10,000 IU per day of vitamin D in healthy adults for periods up to six months showed no adverse effects. For the best results, it is important to take the activated form, Vitamin D3.

V

ITAMIN

DC

AUTION

Thiazide-type diuretic medications such as hydrochlorothiazide may cause Vitamin D toxicity from an excess calcium uptake. Some health conditions such as sarcoidosis, tuberculosis, Crohn's disease, adrenal and thyroid disease also increase the risk for elevated blood calcium levels, the only mechanism of toxicity for this vitamin. Individuals with these conditions can still take the recommended dose of Vitamin D, if it’s increased slowly and blood levels of calcium are monitored periodically to ensure they are in an acceptable range.

V

ITAMIN

DS B “

OUND

YTES”

• Just 10 minutes of full exposure to mid-day (1 p.m.) summer sun can stimulate your body to produce up to 20,000 IU of vitamin D. • Continued sun exposure will destroy vitamin D, so long-term sun

exposure will not cause toxicity. The body self-adjusts. • The elderly make only about 25 percent as much vitamin D as a 20-year-old exposed to the same amount of sun. • Likely causes and cures of seasonal colds and flu are lifestyle habits and getting enough sun. • Vitamin D protects us from all flu virus strains while vaccines only work for the selected strains the manufacturers have targeted. • If you want to know your Vitamin D level ask for a serum 25hydroxyvitamin D or 25(OH)-D blood test. C-reactive protein (CRP), an inflammatory compound, is one of the most sensitive markers for predicting the risk of cardiovascular disease. In one study, a modest dose of Vitamin D reduced blood levels of CRP by 23 percent, a remarkable amount. Melanin in the skin reduces production of Vitamin D. African Americans have higher levels of melanin and lower levels of Vitamin D, and adults display an increased risk of death due to respiratory infections and pneumonia. African American children get pneumonia twice as often as Caucasian children do. In one study, investigators administered 2,000 IU of Vitamin D per day to more than 10,000 infants for their first year of life. The children given Vitamin D supplements on a regular basis showed a type-1 diabetes risk reduced by an amazing 88 percent. Observers noted no adverse effects.

V

ITAMIN

DS

UMMARY

Over millions of years, human physiology has adapted to and depended on a plentiful supply of Vitamin D. The current trend of avoiding sunlight has resulted in an epidemic of Vitamin D deficiency-related ailments because we cannot get enough Vitamin D from our diet. Now the recommended daily dose of Vitamin D is 2,000 IU for adults. Vitamin D3 supplementation is safe, convenient and cost effective for both preventive and therapeutic values, considering our 21st century lifestyle habits.

CHAPTER 7

Considering a Health Care Product often ask about products. It is important to evaluate a medication before you take it or apply it to your body. Here are some questions to consider when evaluating a new product. 1. What are the intended results or therapeutic values? 2. What dose provides the best results, (vs. the FDA guidelines) and in what frequency and amount and does the dose vary over time, i.e., do you need to take less over time? 3. How long will it be, i.e., hour/days/weeks, before you can expect to experience improvement? 4. Is this treatment curative or palliative (for symptoms only)? 5. What are the potential side effects? 6. Have there been any safety studies of side effects and toxicity? 7. What, if any, are the contraindications or precautions, i.e., pregnancy, lactation? 8. Is it natural or synthetic? How do they define natural? 9. Does the manufacturer provide full disclosure of ingredients, i.e., fillers, binders, etc.? 10. What is the absorption rate for the method of ingestion, i.e., oral, rectal, etc.? 11. What is the strength or potency and in what units, (i.e., milligrams = mg), and is it standardized so that you get the exact same strength with each refill? 12. Does any research back up the claims and was it tested on animals or humans, or is it just theoretically good? 13. Is the source/origin animal, plant, mineral, or human? 14. What quality control exists to ensure a safe product? 15. Are there any ethical concerns for the environment, species, etc.? 16. Does it reach the intended site or does it just pass right out in PATIENTS

the stool or urine? 17. If topical, do you need to change application sites as with progesterone creams? 18. Will it interfere with lab tests or other medications? 19. What is the half-life (how long does each dose last), and what is the excretion rate (how long before it is completely out of the system—often important when lab tests are involved) and are there any breakdown products of concern? 20. How is it metabolized (in the liver, etc.)? 21. What is the mechanism or mode of action? 22. What are the available forms of this product, i.e., capsules, liquid, topical, etc.? 23. How long has this product been used on humans? 24. What is the shelf life, and are there any storage concerns (refrigerated or room temperature or sun exposure)? What is the shelf life once opened? 25. What is the therapeutic value for different populations (does a medicine used on people of one culture work the same on people of another culture)?

CHAPTER 8

Exercise I

NTRODUCTION

THE body

is designed for movement, and requires movement for health. Just a few of the benefits from movement include: elimination of toxins, improved sleep, immune enhancement, improved sense of well being, longevity, youthfulness, weight management, reduced blood pressure and heart protection. Exercise within the scope of your physical state of health. Build up slowly if you are beginning. Some movement is better than none. Exercise is one lifestyle factor that significantly affects health, yet it often slips off the list of priorities. There are many reasons to make exercise part of your routine health care practice. The Journal of Applied Physiology provides some facts of interest regarding exercise in the U.S.: • Inactivity promotes chronic disease at a cost of nearly half-trillion dollars per year. • People who are obese but active have lower morbidity (disease states) and mortality rates than inactive people of normal weight. • Women are less active than men are; only 20 percent of women participate in regular vigorous physical activity. • Only 32 percent of men and women meet guidelines for regular physical activity. • Inactivity relates to 250,000 deaths per year. Look carefully at any excuse not to exercise and then begin a program that is realistic, even if it is just isometric exercise because you have physical limitations. Exercise benefits everybody. It enhances mood, decreases stress, improves cognition and helps eliminate unwanted pounds. If weight loss is a concern, know that, of all the possible weight loss plans you might consider, only ones with an exercise component have consistently positive results. Studies show that exercise improves heart health, cholesterol status, blood

pressure, quality of life and life span. Exercise also prevents osteoporosis in both men and women, and reduces the risk for cancer. Specifically, regular exercise reduces the risk of colon cancer by 50 percent and uterine cancer by 80 percent. For menopausal women, regular exercise reduces the incidence of hot flashes. If you are just starting an exercise routine, consider one that you enjoy and can commit to and then begin slowly. Here is a beginning commitment almost anyone can make to himself or herself: only exercise in five-minute sessions, five times a week. Gradually increase to longer sessions. Walking is excellent exercise and a good precursor to more aerobic exercise, when it is appropriate. We are creatures of habit, and once the habit becomes established (in about one month), then it is easier to keep that commitment to ourselves. As your exercise routine advances, be sure to allow warm up and cool down time to avoid stressing your body. Stay away from competition, at least initially, because it can foster unrealistic expectations and possibly result in injury.

M

ISCELLANEOUS

E

XERCISE

T

IPS

• Having fun is the key to success. • Slow down if you experience shortness of breath or cannot talk. • Consult a physician if you experience pain from your stomach up to your left shoulder, dizziness, disorientation or any other form of persistent physical concern. • Overall fitness and muscle tone is more important than just losing weight. • It is O.K. to divide exercise into two shorter intervals, rather than one long one. • To determine your exercise limits: subtract your age in years from 220. Multiply the result by 50 percent for a lower pulse rate (number of beats per minute) to strive for during exercise. Multiply the result by 70 percent for an upper limit. Resistance training like weight lifting or isometric exercises, along with proper diet, builds strength, power and endurance by increasing muscle mass and cardiovascular performance. In general, increasing the healthy carbohydrates in your diet, especially on the day before a competitive event, will provide the added sugar reserves needed to meet the demands of active muscles.

Adequate fluid replacement before and during moderate to heavy exercise ensures your health, safety, and optimal physical performance. Suggestions for the typical adult: • Drink adequate fluids during the 24-hour period before exercise, especially during the period that includes the meal prior to exercise, to promote proper hydration before exercise or competition. • About two hours before moderate exercise, drink about eight ounces of fluid; sixteen ounces before strenuous exercise to promote adequate hydration. During exercise, you should start drinking early and at regular intervals to replace all the water lost through sweating. • Ingested fluids should be cool but not ice cold, if possible. • If you plan to exercise for more than one hour, a carbohydrateelectrolyte drink such as coconut water at 16-32 ounces every hour is excellent. For exercise lasting less than one hour, plain water is fine. • Including sodium in the rehydration solution is acceptable, but generally unnecessary for low to moderate exercise workouts as long as you are accustomed to the climate in which you are exercising.

CHAPTER 9

Sleep I

NTRODUCTION

to the dawn of the 21st century, the dawn of the age of insomnia. Chronic insomnia has no quick fix. It is essentially a psychological ailment in the arena of the body-mind equation. Treatment for insomnia requires a comprehensive integrated approach, often involving significant lifestyle and conceptual changes to achieve meaningful results. While some struggle with insomnia, many people intentionally shorten their sleep-hours without realizing the full impact of their decisions. You should feel rested upon waking, a majority of the time. In our high stress society, sleep deprivation is a leading cause for disease and the primary cause for accidents. Accidents account for one in five deaths in the U.S. WELCOME

S

LEEP FOR

S

URVIVAL

Sleep is necessary for survival. Just like food, without enough sleep, we die. Most people need eight to nine hours of sleep on a consistent basis to feel refreshed. Anyone with a substantial sleep debt is at risk for an episode of sudden and uncontrollable sleep, potentially fatal if driving. Insufficient sleep disrupts the body’s repair process and opens the door to chronic illness, frequent colds, immune system dysfunction, fatigue, anxiety, depression, poor mental acuity and inability to cope. Events that would normally be of little concern when we are rested can become insurmountable obstacles when we are tired.

T A HE

GITATED

M

IND

We seldom see children with insomnia. Adults, however, worry a lot. Adults worry about the future and struggle with the past. This struggle distracts and agitates the mind, resulting in insomnia. Children live in the present. People who live in the present moment experience a relaxed mind, and a relaxed mind is a prerequisite in the quest for sound sleep.

The mind never stops. Even during sleep, the mind is active and dreaming. The brain produces slow delta and theta wave activity during sleep. During waking periods, faster alpha and beta brain wave patterns dominate. Because the mind never fully quiets, sleep is not about stopping the mind, but about letting it become quiet, restful. Not all the drugs in the world, nor all the natural treatments in the world, can induce restful sleep if the mind is agitated. Drugs may knock you out for a few hours, but you are hardly better off with all the side effects. An agitated mind is not purely a 21st century phenomena. The Buddha, 2,500 years ago, suggested meditation as a means to quiet the distracted, agitated mind.

I

NSOMNIA IS

N

OT THE

P

ROBLEM

Insomnia is a serious consequence of what I call the “rushing disease.” While it is problematic, insomnia will often elude therapeutic interventions because the problem is not insomnia per se. The problem is a self-induced, agitated, over-rushed mind. Therefore, insomnia is not the problem. It is a side effect or a withdrawal effect of the real problem, the habit of rushing. We must clearly identify that agitation in order to sleep well.

R

USHING:

T W D HE

ORST

ISEASE OF THE 21ST

C

ENTURY

While complaints of chronic insomnia may be due to metabolic disorders such as hyperthyroidism, most often insomnia results from an imbalance of the mind. How you move through the day determines how you move through the night. If you spend your days rushing, with anxious worry, then this toxic mental build-up will carry over into and through the night. Waiting until bedtime to address your insomnia is useless. Rushing is the most serious disease of our time. If you are not personally afflicted with this disease, no doubt someone’s insomnia affects you, given the state of our 24-7 society. This rushing syndrome creates elevated cortisol and excitatory neurotransmitters that take eight to ten hours to break down, similar to the effects of a strong dose of amphetamines. During this time of elevated cortisol and excitatory neurotransmitters such as dopamine and norepinephrine, the true relaxation required for deep, rejuvenating sleep, is impossible. People often become addicted to the negative effects of the rushing disease; it can become a drug of choice in this workaholic, desire-

driven society

P

SYCHOLOGICAL

I

SSUES

Psychological origins for insomnia include emotional disturbance, anxiety, depression, phobias and stress. Here is an example of how the psyche can affect sleep. As individuals mature and take on new responsibilities with career titles like attorney, CEO, professor and Realtor®, an issue around self-concept may arise. When someone with a poor selfconcept takes on responsibility beyond their comfort zone, three results can happen. One, a person may make a graceful transition of self-concept to align with their new roles and enjoy continued good health. Another person may resist the metamorphosis into new self-concept and generate a failure. The third type of reaction is the subject of concern in this chapter. People with the third type of reaction learn to overcome signals of discomfort by pushing the envelope of self-concept to the limits. They persist and eventually learn to compensate. They lock the discomfort of poor selfconcept into the closet of the unconscious mind. In time, likely they will come to enjoy that which previously caused unease, such as annual reports, business meetings and multiple project deadlines. The problems are their unaddressed negative self-concepts that still exist subconsciously. As the conditions of greater responsibility continue and multiply, these subconscious negative self-concepts continue being stimulated and, in fact, may grow in strength, further agitating the mind. These agitations may not be significant issues by day; however, chronic underlying, unresolved issues might trigger insomnia requiring earnest psychological intervention to uncover and correct. Common misconceptions leading to and perpetuating insomnia: • I need eight hours of sleep to feel refreshed and function well during the day. • Because I am getting older, I need less sleep. • I am concerned that chronic insomnia may have serious consequences for my physical health. • By spending more time in bed, I usually get more sleep and feel better the next day. • I am worried that if I go for one or two nights without sleep, I may have a nervous breakdown. • I know a poor night’s sleep will interfere with my activities the next day.

• In order to be alert and function well during the day, I am better off taking a sleeping pill rather than having a poor night’s sleep. • When I feel irritable, depressed or anxious during the day, it is mostly because I did not sleep well the night before. • When I have a good night’s sleep, I know that I will have to pay for it on the following night. • Without an adequate night’s sleep, I can hardly function the next day. • I cannot ever predict whether I will have a good or a poor night’s sleep. • My thoughts overwhelm me at night, and often I feel like I have no control over my racing mind. • I think I can still lead a satisfactory life despite sleep difficulties. • A nightcap before bedtime is a good solution for sleep problems. • My sleep is getting worse all the time, and I do not believe anyone can help. • When I have not slept well, it usually shows in my physical appearance. Do not underestimate the role of behavioral therapy in addressing insomnia. Studies show that behavioral modifications are more effective at alleviating insomnia than pharmacological therapy or pharmacological therapy and behavioral therapy together.

S E LEEP

TIQUETTE

Guard against disordered circadian rhythms or sleep patterns that result from erratic lifestyle habits. For example, high stress activity will cause increased metabolic synthesis of cortisol, a hormonal stimulant that inhibits deep sleep. If you engage in high stress daily activities, you need to slow down well before bedtime. Also, avoid late night stimulants like disturbing TV or reading material. Television, computer screens and streetlights all emit blue light, which inhibits melatonin production, necessary for sleep. Environmental factors such as excess light, noise (use earplugs if you want) or strong odors may undermine a good night’s sleep. Assess your sleeping environment for factors such as mold and mildew, especially if the space has a history of water damage. Other factors for insomniacs to consider are the quality of the mattress and pillow and the activity level of a bed partner.

Create a bedtime ritual. The mind needs to know that when you lie down in bed, it is time to sleep not time to rehash daytime events.

T E HE

XERCISE

C

ONNECTION

Historically, people exercised a lot every day and used their minds minimally. That balance of regular exercise and minimal mind stress resulted in restful rejuvenating sleep patterns. Compare this to the concentrated obsessive way we use our minds today. In the 21st century people exercise minimally and frequently over-use their minds, which is a recipe for poor sleep. If the physical body does not get a good workout, then rest is not especially necessary, causing insomnia problems. Most people require good exercise to enjoy good sleep. It is all about balance, working with the rhythms of the needs of the body. Regular physical activity 20-30 minutes daily, several hours before bedtime, enhances sleep. For some individuals, a regular exercise schedule is all that has needed to overcome insomnia.

T D C HE

IET

ONNECTION

Avoid stimulants: caffeinated products (most sodas, chocolate, black and green teas, even decaffeinated coffee), nicotine, alcohol and excessive salt. For some, a light snack near bedtime will help stabilize blood sugar, which, if fluctuating, can cause insomnia. Usually a little carbohydrate is better than protein. Avoid a large meal within three to four hours of bedtime. A large meal close to bedtime not only disrupts sleep, but also will lead to unwanted weight gain and stress on the digestive system. Drink minimal amounts of liquid or none at all after dinner to avoid frequent waking to urinate. Address any food allergies that you may have. They can result in a metabolic imbalance, increased body acids and sleep disorders.

AS

YSTEMS

A

PPROACH FOR

I

NSOMNIA

Naturopathic physicians always take a body systems approach to address health concerns. Each system affects the others, and with insomnia, the two main systems of concern are the nervous system and the hormonal system.

Nervous System When we are awake, our nervous system operates at the sympathetic level, allowing conscious, alert thought and movement. In order to sleep soundly, the body’s nervous system must shift into parasympathetic mode. People sometimes experience this shift as a full body twitch just as they enter sleep. An incomplete shift translates to insomnia.

Hormonal System Pineal Gland Melatonin is a hormone synthesized in the pineal gland deep within the brain. It is nature’s natural opiate for sleep. By day, we are awake, active, engaged and communicative. Daylight inhibits the secretion of melatonin. As day turns to night, darkness stimulates the release of melatonin, our circadian regulator, and our body shifts into the relaxed parasympathetic state—we become sleepy. Melatonin is also the strongest antioxidant known. Some doctors believe that a build-up of free radicals during our waking hours is what determines our need for sleep. When melatonin has reduced this high level of free radicals during sleep, we awake in the morning refreshed and ready to go again. Adrenal Support for the adrenal glands is perhaps the most important component when addressing a stressed out hormonal system. Adaptogenic herbs help protect the whole body, both physical and mental, from the wear and tear of stress. Adaptogenic herbs help restore and maintain optimal health and energy with a special affinity for adrenal support. They are safe for long-term use when taken as directed and can be taken individually or in combination. A list of these herbs appears at the end of this chapter. Thyroid Stress tends to inactivate thyroid hormones causing a sluggish metabolism and insomnia, often despite normal thyroid test results. Pituitary and Hypothalamus The pituitary and hypothalamus set the stage for synchronized activity of all other hormone-secreting glands. Any compromise of the hormonal system will in turn effect these two. Pancreas

Pancreas and blood sugar balance is important. Blood sugar irregularities including hypoglycemia (see Chapter 36: Diabetic Syndrome) can cause significant sleep problems, especially late night insomnia (2-4 a.m. waking and restlessness). Remember to eat real food (organic not synthetic), whole food (not processed), a variety of food, (all the colors of the rainbow), in naturally packaged (not plastic) containers.

B S B EST

TRESS

USTER OF

A

LL

Ha Ha Ha! Hearty har har har. Laughter is the best medicine of all because it prevents and dispels toxic build-up and subsequent irregularity of the systems. Children laugh about 400 times a day; adults about 15. Even fake laughter provides benefit because the body does not distinguish between fake and real laugher. Studies show that laughter leads to improved sleep, a strong immune system, and reduction of allergic conditions such as asthma and eczema.

B

REATHE

R

IGHT FOR

S

LEEP

A breathing exercise conducive to sleep: focus on the movement of air in and out of your nostrils. Your mind will drift. Each time you notice that it has strayed, bring your attention back to the breath, in and out. The more you return your mind to this awareness, the more you will relax, let go of worries, and allow the door to sleep to open. Breathing deeply and fully by day is also essential to prevent the chronic fight or flight rushing habits we develop.

O S P THER

LEEP

ROBLEMS TO

C

ONSIDER

Physical ailments and metabolic abnormalities like restless leg syndrome, muscular tension, pain, menopause, thyroid disorders and sleep apnea may cause insomnia. Sleep apnea affects about five percent of the population, and many do not know that they have this condition. It occurs when the breathing passage in the throat closes off. Snoring is pronounced until breathing stops for a moment and resumes with a loud gasp. These spells fragment sleep, causing extreme daytime fatigue. Talk with your ND if you think you have sleep apnea. Allergies are often at the root of apnea and once addressed, the condition resolves.

S

UPPLEMENTS FOR

S

LEEP

• Calcium citrate: 400 mg during the day and 600-800 mg near bedtime • Magnesium: 200-250 mg during the day and 200-250 mg with calcium near bedtime • Vitamin D3 at bedtime: 3,000 IU • 5HTP: 50 mg at lunch, 50 mg at dinner and 50 mg at bedtime if the daytime dose is insufficient • GABA: 500 mg to 1,000 mg near bedtime • Theanine: 100 mg at dinner and 100 mg at bedtime • If you have pain like fibromyalgia, consider ribose or malic acid • Chromium: about 200 mcg at lunch and 200 mcg at dinner to help keep blood sugar levels more even

L

IFESTYLE

C

ONSIDERATIONS FOR

S

LEEP

A warm 15-minute bath before bed with 1 to 3 cups of Epsom salts and 10 drops lavender oil can help you to shift into the parasympathetic state. Massage is also an excellent way to relax and accomplish this desired transition. Meditation fosters healthy breathing and the ability to turn down the volume on restless thoughts. Many pharmacies sell a device for blood pressure control that uses sound to guide a person into more relaxed breathing. This device, Resperate®, is an excellent tool to aid insomniacs in need of relaxation. Learn more on the website at http://www.resperate.com. Many people can benefit from light therapy. In the evening, wear amber glasses as a way to filter out the blue light emitted from computer screens and televisions. You can order these glasses from the Low Blue Lights website at http://www.lowbluelights.com. Blue wavelengths inhibit melatonin production, which is fine by day, but not in the evening. When morning sunlight enters the eye, residual nighttime melatonin production shuts off. If you do not have the opportunity to receive an adequate amount of sunlight to start the day, you can try the Apollo Health Golite P2 portable light box for thirty minutes or more. It is available from the Amazon website at http://www.Amazon.com.

H

ERBAL

C

ONSIDERATIONS FOR

S

LEEP

Nighttime herbs you can take near bedtime or in the evening, together or individually (*also in the daytime): • Valerian: fall asleep faster and have a more relaxed, high-quality night's sleep. It increases the activity of gamma-aminobutyric acid (GABA) receptors, which are involved in regulating normal sleep. • Hops: are especially good with valerian to lessen the time it takes to fall asleep and improve overall-sleep efficiency. • Kava: good relaxer, anti-anxiety and sleep inducer. • *Lemon balm: long used to reduce the effects of stress and anxiety, promote restful sleep, calm the nervous system and relieve insomnia. • *Chamomile: is a nervine that calms, soothes and is especially well-suited for sleeplessness coupled with digestive difficulties. • Passionflower: is a widely used sedating-type herb that is safe even if taken over a long period. It is particularly indicated when an overactive mind, worry or nightmares cause insomnia. • Catnip: is a gentle herb that contains sedative or tranquilizing properties that are similar to valerian. • *Skullcap: is a very safe herb that "feeds" the nervous system. It is a good one to take long-term for insomnia to get the most benefit. • Chaste tree: may increase the body's own production of melatonin during the night, has a long history of use for soothing nerves and promoting deep sleep without causing daytime drowsiness. It is effective for anxiety, restlessness, stressful feelings and for enhancing the dream state. • *Oatstraw: relaxer, antidepressant (use with skullcap, lavender and damiana)

D

AYTIME

H

ERBS

Other useful treatments by day will allow you to slow down long before bedtime. Good examples to try include: • St. John's Wort: when used for several months, it can help some types of chronic insomnia, especially with depression. • Lavender: for restlessness and insomnia: used internally and

externally (absorbed through the skin or by inhalation). • California poppy and Corydalis cava: taken together, they help normalize disturbed sleeping behavior. • Maca: a plant from Brazil has the ability to support all other hormone-secreting glands by providing nutrients to the pituitary and hypothalamus. • Ashwagandha, Siberian Ginseng, Rhodiola, Astragalus, Gotu Kola, Schisandra, Licorice. These are adaptogenic herbs and help reduce the negative effect of both physical and mental stress. You can safely take them together or individually for extended periods.

CHAPTER 10

Six Steps to Health and Happiness AG

UIDE FOR

C

HANGING

D

ESTRUCTIVE

H

ABITS

Introduction living beings strive to be happy. We practice our habits individually and as a society towards this end. However, the pervasive illness of unhealthy lifestyle habits, with their addictive and mind-numbing propensities may be the most troubling illness for us and for the planet. By cultivating the following six steps toward healthy habits, we can fashion a new identity of positive thought, word and action for the benefit and joy of all, especially for our children. This is the persona of the 21st century, unlike the outdated and no longer viable self-centered persona of the 20th century with habits fueled by fear and greed. For those seeking happiness through drugs and such, success is minimal. For those seeking happiness through more socially acceptable habits (food, work, acquisitions and romantic relationships) results are still of a temporary and unsatisfying nature. Not that we should not engage in these activities, but we tend to overestimate their roles in providing true and sustained happiness. Cultivating a state of vibrant physical health will not bring any lasting happiness. Nor will adhering to the quintessential diet or occasionally performing virtuous acts. For the most part, these efforts will result in varying degrees of distraction, and distraction ultimately inhibits our ability to understand what brings about true health and happiness. On a large scale, our current economic and environmental meltdowns demonstrate this truth. Once we understand the origins of an unhealthy habit, we can see why sustained happiness is so elusive in this culture, despite our best efforts - and why changing habits, to borrow a phrase, is like herding cats. For example, if we attempt to point out people’s unhealthy habits that they do not see as a problem, they respond with offended righteous indignation and possibly ALL

violence. We experience the same when we try to change our own counterproductive habits. If we attempt it too energetically without understanding how those habits evolved, our efforts will meet with great resistance and affront, quite possibly derailing our new and good intentions. We may think that we will die or go insane if we let go of our deepest habit of all: our self-centered attitude. In reality, this fear is only the last remnant of confusion blocking the way to true happiness.

Six Steps to Health and Happiness While the explanation of the six steps to health and happiness is linear, for optimal results, think of them as inter-dependent, inherently worthy of merit, but of limited value out of context. Health and happiness are not about another acquisition like finding the perfect healer; they concern polishing the rough diamond of our own true nature.

Step One: Kindness Kindness and/or generosity, the first step to health and happiness, is a keystone for changing habits and a guarantee for prosperity. Kindness begets kindness, each thought and action amplifying itself like reverberations in an echo chamber. We cannot go wrong with this philosophical truth: kindness, not anger, is the balm that heals. Kindness brings understanding, unity, friendship, and harmony. Lack of kindness initiates and perpetuates unhealthy habits. Consider the characteristics of an addictive habit: selfish, greedy, discriminatory, impetuous, fearful, confusing, and out of touch with the present moment. Kindness toward oneself and others, like a loving mother has for her precious child, cuts the self-centered root of all habits. In the absence of kindness, self-centered motivations blindly propel us on an interminable quest for praise, fame, gain and pleasure. Sadly, success self-destructs when the other side of the equation inevitably plays out, eliciting: blame, disgrace, loss, pain that spawns anger, jealousy and other poisonous fruits. Greed and desire keep a person focused on self in an unhealthy manner while kindness benefits both others and ourselves. An example of how selfcentered habits of greed and desire masquerade as a means to happiness: Many of us suffer from the bondage of acquisition. We want _______

(shiny new cars, sweethearts, etc.) and cannot live without them. Once we acquire the object, we think, “Oh I’m so happy now that I have _____.” Often the happiness we attribute to our new possession is not really about the new whatever, but simply release and relief from the angst of incessant desire. Unfortunately, this relief is always short-lived. Once the novelty is over or the object shows signs of wear and tear, our insatiable desires once more ignite. The flip side of desire is self-righteous anger, ready to strike at anyone who threatens to part us from our sacrosanct belongings. It is also bereft of kindness and disturbing for all. People often feel shame for their habits and hide them from themselves and others. It takes kindness to bring the habit into the light for examination and change. A lack of kindness never remedied any ailment or bad habit, so always meet adversity with kindness. Even without the other steps, kindness of thought, word and deed carries us a long way toward health and happiness.

Step Two: Ethical Discipline Kindness leads naturally to the second step—ethical discipline, which ensures right conduct toward oneself and others. An ethically motivated individual will experience a peaceful mind, free from the heat of regretting what they have done. Ethical discipline, with respect and compassion, oppose our selfcentered habits. Self-centeredness, which puts one’s own interests first, creates anger, pride and jealousy that are inherent in a society troubled by haves and have-nots. Cultures often foster habits of social inequities and inequality. We all want to be happy, that’s what makes us equal. What also makes us equal is that we all suffer. A sense of equanimity toward all, whether friend, foe or stranger, plays an integral role in release from unhealthy habits. Everything is connected: injustice at any level (thought, word or deed) has negative repercussions, confounding our happiness and others’; now and in the future.

Step Three: Patience Patience is the third step to health and happiness. When infused with kindness and ethical discipline, patience will help us to release unhealthy

habits. Patience in response to harm always yields benefits. Our 21st century plague of rushing through the day creates a boon for the pharmaceutical industry peddling anti-anxiety and insomnia medications. In an atmosphere of personal and societal overdrive, stress produces adrenal fatigue, inflammatory ailments such as diabetes and heart disease along with high-octane coffee/sugar/alcohol/cocaine habits. Patience is inimical to sustaining an unwanted habit. Many diseases, including Chronic Fatigue Immune Dysfunction Syndrome (CFIDS), teach patience by interrupting the negative habit of instant gratification. There is no more rushing once a person has CFIDS. Patience is also essential to treating anger-related ailments like heart disease and accidents, two of the top five causes of death in this society. Pearls of Patience • Patience is essential to allow healing to occur. • “I’ll stop tomorrow.” Without patience, there is always tomorrow; unfortunately, the next thing we know, in a flash, our lives are over. We need to harness patience in order to stop the habit of postponing. • Patience allows us to breathe more fully, the most important ingredient in halting a host of fight or flight adrenaline-laced ailments, including panic attacks. • Patience allows one to look deeply within, discovering the nature of wisdom, joy and compassion. • Cultivating patience opens us to phenomenal strength because the drain of conflict inherent in maintaining habits no longer shortcircuits our energy. • Patience in the face of suffering aligns energy and provides the strength to break free from unhealthy habits; the root of suffering. • Love without patience is not true love.

Step Four: Joyful Effort With the alignment of energy born of patience, one can begin to engage in the fourth step: joyful effort. Joyful effort is a bit like that initial temporary surge of energy that comes when falling in love. Harnessing and employing joyful effort is essential to overcome the fatigue and depression caused by maintaining the facades required by self-centered attitudes. True joy comes

from within bringing clarity of mind, understanding and awareness. One of the biggest mistakes of our society as a whole is the assumption that joy comes from without – from other people, events, or possessions. While it is inviting to adopt this belief, it does tend to pull us farther from the truth that joy comes from within. As children, many of us were taught to distrust internal joy. Fortunately, we don’t have to continue this habit. Looking externally for our source of joy robs us of energy and power, and gives it to others, like corporate America, investors and politicians. Breaking our self-destructive habits releases the joy within, energizing and empowering us. We will experience health and happiness when we move through the day and night with the following motivations: 1. Kindness toward all (especially our enemies) 2. Ethical compassion for the well-being of others 3. Patience in the face of change, rather than reacting with labile, emotional irrationality Too often we stray from our path when we let people trapped by their own unexamined habits influence us. Joyful effort can keep us on the path. Joy is in the letting go: of acquisition, aversion and self-centered attitudes. Happiness does not concern what we get, but what we do. Nobel laureate H. H. Dalai Lama said, “A joyful mind creates peace and peace creates a healthy body.” Keeping the first four steps in mind, another habit-breaking slogan naturally manifests itself: may my thoughts, words and deeds benefit all. Use this slogan as a measure and a guide: it is the most powerful method to tap into joy and abundance.

Step Five: Meditation/Contemplation Meditation or focused contemplation may be our most radical new activity. It emancipates us from this confused world of confused minds. Meditation is the antidote to distraction. Meditation is a tool to analyze, investigate and test every statement in this book. Our best guarantee for future happiness is full attention to the present moment as achieved through meditation. We cannot confront and change unhealthy habits with an agitated mind. Humans are experts at agitating the mind, yet nearly incapable of quieting the

mind. It is essential to develop the ability to quiet the mind, which never stops. It allows a clarity that brings wisdom and understanding of how these six steps interact for healthy decision making in a confusing world. The quiet and clear mind attained with meditation is definitely worth maintaining throughout the day’s activities. Skills learned with meditation allow us calmly to face the most disturbing events with curiosity, insight and responsibility. If someone says something harsh to us, we can use the energy generated in a positive manner if the mind is calm and clear. When negative thoughts arise, we can learn to let them go immediately, before they swell into full-blown dramas, just as we learned not to put our hand in a flame. Just like scooping muddy water into a clear glass; in time the silt settles and the water clears. So it is with our agitated minds if we pause long enough in meditation. Meditation teaches us to allow our thoughts and sensory experiences to slip away, instead of being too attached to them. We learn to use our thoughts, instead of our thoughts using us. In this way we discover the nature of the world we live in without distractions. By applying this understanding, we can reduce the suffering in our lives and in the lives of those around us. With a quiet mind, we can gain the insight needed for change, no matter what commotion surrounds us. Two benefits of meditation are quieting (not stopping) the mind, and gaining insight into dependable sources of happiness and health. For specific meditation instructions, please see the end of this chapter.

Step Six: Wisdom With wisdom comes fruition of each of the other steps. Kindness infused with wisdom brings effortless compassion, without attachments. While kindness without wisdom can leave one naive and gullible, wisdom without kindness may leave one too harsh. Engaging in ethical behavior is simply the norm when wisdom is present. Patience, born of wisdom, frees us from the winds of emotionally charged attachments and aversions. Joyful effort is a breeze when wisdom frees us from the fractured short-circuiting of distraction. Concentration, improved memory, and freedom from the sufferings of anger and desire are additional benefits that result from a spacious and open wisdom mind. While it is relatively easy to spot unhealthy habits in others, it is

frequently not so easy to see them in ourselves. This phenomenon exists because of a basic misunderstanding that veils the nature of the world we live in. Wisdom penetrates this veil. Wisdom is born of the previous five steps, especially that of meditation. Wisdom illuminates and makes sense of the world we live in while providing viable alternative behaviors to unhealthy habits. Wisdom reveals insights about habits, without which we remain trapped. Since changing a habit requires insight and understanding into its grip on us, I want to look more closely at the underbelly of habits by providing a few examples. Children’s survival depends on a nurturing environment such as a mother’s loving-kindness. This is appropriate for childhood, but our culture capitalizes on this phase of life and teaches us to be subservient. Couple this sense of dependency with a dysfunctional approach to stress management, and bad habits become pervasive and persistent. Unhealthy habits thrive on the intoxication of distraction. As youngsters, we often learn to cultivate distraction as a technique for coping with incomprehensible and insurmountable events or series of events like a dysfunctional family or community. No one is immune to this paradigm. A distracted mind is an agitated mind; an agitated mind is unable to enjoy sustained happiness. Typically, habits begin unconsciously when a difficult situation arises. They take us from the present moment into thoughts about the future or worries about the past. Over time, these thoughts contaminate our speech and actions, showing up as eating disorders, alcohol and drug problems, anxiety, depression and such. Inability to be in the present moment is our biggest obstacle to health and happiness. Our habits become part of our identity and the clothing of our selfcentered ways, and that is why they are hard to give up. They meld into our neurochemistry and other metabolic pathways (see Chapter 29: “Mood Food”), making abstinence physiologically painful. Through the insight and wisdom born of meditation, we can learn how to transform our negative experiences. We learn to see them as wonderful gifts, somewhat uncomfortable but necessary stimuli that help us to surgically deconstruct the habits that keep us imprisoned and suffering. As awareness expands, the importance of correcting our motivation from self-centered to benefiting others (which includes ourselves) exponentially becomes evident as a means to health and happiness.

We have all felt, “When I (think, say, do, obtain or all of these) _______, I feel fulfilled.” The fact is, we are already fulfilled but do not realize it. We fall into a trap of seeking external gratification to satisfy yearnings for completion and fulfillment. Not recognizing that we are already whole and part of an immense miracle of interconnectedness, we move through life trying to acquire things in order to connect and feel whole. We are not bad people; just confused. Wisdom spotlights the fundamental misunderstanding that things are solid, separate and permanent. If things were permanent, it would mean that we could achieve happiness by manipulating the environment we live in. Nature is impermanent, yet not realizing this, the infallible law of cause and effect can imprison us. The mistaken view of things existing inherently, independent of other factors, creates unending misery, sometimes subtle and sometimes not so subtle, as in disturbing habits and chronic illness. We are so sure that the world is divided, that “I am me, and you are you,” that surely one more chocolate whatever or coffee whatchamacallit will definitely not hurt and perhaps satisfy that void within, or at least get us one step closer. Not true. Self-centered acts, which account for most of our waking and sleeping activities, cause us to suffer. Self-centeredness is misaligned with the nature of our world, in which everything is connected. Self-centeredness is about division and separation, but because this is not in alignment with the nature of things, suffering in some manner is an inevitable outcome. With wisdom, we are inspired to open ourselves to health and joy by recognizing some basic truths: • The precious miracle of human life • The nature of impermanence • Infallibility of cause and effect These are additional meditational subjects worth examining to eliminate fully our most problematic habit of all: our attachment to self over all others.

How to Meditate This is one simple method of meditation. Find a relatively quiet location, free of external distractions, sit in a comfortable position with your back straight (not lying down unless confined to bed), gaze at a neutral backdrop and relax for five minutes. During this time, note your breath as it passes in

and out of your nostrils. A million thoughts likely will pop up, vying for your attention, and you will feel a need to follow them into the lands of distraction. These are normal withdrawal effects of abstaining from rushing for a few moments. As soon as you have noted the distraction, without reprimanding yourself, return to the awareness of your breath. That is all you need to do. Over time, increase the length of your daily sessions until the state of meditative awareness becomes a 24-hour automatic habit, one of the few habits worth cultivating. Once proficient with stabilizing the mind, another level of meditation called analytic meditation is possible. With analytic meditation you can look at a habit from all sides and, with a more clear understanding, commit to change. Here are some pointers for using the tool of analytic meditation to examine a habit: • How has it benefited/harmed others and you? • What do you regret because of engaging in the habit? • Is there any remedial action that will help correct wrongs? • What is your motivation and plan for an alternative to the habit? • Examine the habit while considering the first four steps to health and happiness: kindness, ethical discipline, patience and joyful effort. • Examine your intentions (motivation): to benefit all is a good starting and ending point. Measure each thought and action by this, and adjust accordingly. Under the eye of analytic meditation, we can see the importance of cultivating these six steps, as well as embracing healthy lifestyle habits of diet, exercise, sleep, etc. However, ultimately, there is only one reliable medicine to heal a habit, and it comes from within by following these six steps.

Resources for Six Steps to Happiness Kindness, Clarity and Insight by H.H. the Dalai Lama Books by Thubten Chodron and Pema Chodron to be found at www.snowlionpub.com

PART TWO

A SYSTEMS APPROACH

INTRODUCTION:

Understanding the Language of Disease addressing the specific health concerns of this section, we should look at an important, but often overlooked, area of non-physical health care. We all want to be happy, to be free of suffering. We all get sick and when we do, I do not believe that it is a coincidence. It can be an opportunity to learn the “language of the disease.” It helps to become acquainted with this unwanted companion rather than deny it or inappropriately obscure it with toxic drugs that will only inhibit the healing process. This is not to say that prescription drugs have no value. They do, but well-intentioned yet narrowly trained physicians often over-prescribe. Sometimes you can interpret the “language of disease” easily, as when you indulge in too much alcohol, chocolate etc. Other times, disease can be very difficult to understand, and it requires careful consideration and patience. To understand this language, you must consider your own definitions for words and concepts like health, disease, cure, suffering and happiness. I encourage you first to study these questions in silence, or perhaps in writing or drawing, and then discuss them with someone you love and trust. Take your time; in fact, I would suggest you reflect on these questions repeatedly. Over time, your answers will become more refined, and your degree of happiness will increase. BEFORE

Questions to Contemplate About Health 1. What is your definition of health? 2. Do you allow someone else's perspective of what constitutes health to influence your definition? If so, whose interest do they really have in mind in defining what is right and healthy for you. 3. What are your goals regarding your health, and what might you need to let go of to achieve them?

4. How often and for how long have you truly felt free from physical and/or emotional pain? 5. Do we all experience pain, physically or mentally, to some degree much of the time? 6. Is anyone ever truly healthy or are there only degrees of health? 7. What level of healing do you seek: suppression of symptoms, alleviation of symptoms, complete cure? 8. Have you ever spent time with someone who physically was quite ill, yet because of their nature made for quite pleasurable company? 9. Is your disease yours alone or in some fashion a reflection of societal ills? 10. How does defining someone as healthy and someone else as sick perpetuate unhappiness in your society, workplace or family environment?

About Cure What is cure? Is it the removal of pain? If so, for how long is the removal necessary to claim a cure? On the other hand, is curing the ability to experience pain without suffering a sort of transformation of suffering. Is this what the person in question #8 on Questions to Contemplate is doing?

Cessation of Suffering 1. What is suffering and what causes suffering? 2. Does accumulation of objects, intellectual facts and judgments cause suffering or is it excessive attachment or aversion to these acquisitions that cause suffering? 3. Could suffering entail unnecessary attachment to pain, overinvolvement with pain, or over-attention to pain? 4. Is pain inevitable (as long as we are in the human body) and suffering optional? 5. Can you recall an incident or experience in which you really longed for or desired something that was not immediately attainable? How did this longing or desire make you feel? 6. Does the acquisition of that which we desire really bring happiness or is it the momentary release from the discomfort of

unmanaged desire once something is acquired that brings happiness and joy?

An Important Question In what way is the habit of seeking out that which “feels” good and avoiding that which “feels” bad actually contributing to your overall health? You might add a time frame to this question, in other words, is the (fill in the blank) __________ that tastes/feels so good for a brief moment in time soon overshadowed by pain or suffering that lasts much longer. This question is one I ask, examine and refine the answer to multiple times daily. As I become more observant and capable, I discover a decrease in the thoughts, words and actions that contribute to suffering.

Where These Questions Might Lead By contemplating the questions provoked by disease, you may gain significant insight into what, if any, message is contained in your illness. Look carefully at your current state of affairs. 1. Are there any possible benefits you gain from being ill (not an easy question)? 2. Is your illness making some type of statement to yourself or others? 3. Are there beliefs about yourself, your abilities or the world you live in that your illness is in some fashion corroborating or symbolizing? 4. What metaphor(s) come to mind that are symbolic of your condition—for example, “broken heart” and heart disease or heart pain. 5. Is this illness a form of cleaning toxins (mental and chemical) out of your body? If so, can you identify them and avoid them to allow a more complete healing to occur? 6. Could your disease be telling you that something which was acceptable in the past (a certain behavior or habit) is no longer appropriate and that a change in some fashion is necessary to restore and maintain good health?

A Different View In some societies, citizens regard the ill with great respect. Friends and family view the sick as undergoing a transformative healing process that will benefit the patient and perhaps other members of the community. Their illness is seen as the completion of healing, not the beginning.

Using Your Illness to Benefit Others If there is a common universal desire that we all want to be happy, then likely the opposite is true, that none of us wish to suffer or to be sick. This commonality means that we are all slightly connected; at least with this common desire. One practice I do when not feeling well goes as follows: I observe the nature of my pain or discomfort and try to imagine others who feel a similar pain suffering and wanting to be free of their suffering. I then think, May the pain I feel release others from any similar pain they may be experiencing or will experience. I then envision others as feeling free of pain: happy. When I do this practice, I feel that there is something of benefit to my ailments. Maybe, in some slight way, more people will experience improved well-being. The more this occurs based on the principles I have suggested with all these questions, the more we reduce those thoughts and actions that promote our own suffering; now or in the future.

Summary of Language of Disease For some, working with these questions will bring you closer to the cause of disease and help shed light on the healing process. For others, this exploration may bring frustration. These are not easy questions, yet I think they are pertinent, especially when dealing with chronic illness. Please note that I do not intend to say or imply that anyone would intentionally create his/her own illness, or that this type of questioning is required for complete healing. I also do not mean to oversimplify the often mysterious and unfathomable nature of disease. Personally, I have come to view sickness as a challenging yet unavoidable and essential aspect of life. For me, disease or pain is an uncompromising “friend” periodically telling me to re-evaluate the way I live my life. The more open and honest I am with this “friend,” and the more

objectively and patiently observant I am, the more I find a life worth living: free from suffering.

A Systems Approach The health of each system of the body is intimately dependent on the health and well-being of all other systems. That is why I prefer a systems approach to healing. When one system, such as the gastrointestinal system is helped, in turn the nervous system, the immune system and all other systems function more effectively. Even our state of mind benefits from this systems approach.

SECTION 1:

Digestive System I

NTRODUCTION

healthy gastrointestinal (GI) system has three primary functions: • Move food through the alimentary tract from entry to exit • Secrete digestive juices • Absorb fluids, digested nutrients and electrolytes Movement of the digestive system begins in your mouth. Your front teeth cut with a force of 55 pounds, the back teeth grind with an actual force per square inch of several thousand pounds. This chewing action breaks open the indigestible cellulose membranes of fruits and vegetables to allow digestion and uptake of the fibrous nutrient content farther down the line. You can experience this by thoroughly chewing a piece of bread and enjoying the sweet maltose released from the starchy fibers. Since digestive enzymes act only on the surface of food particles, chewing acts to create more surface area to enhance the digestive process. Chewing also pulverizes abrasive food particles that might otherwise damage the delicate lining of your digestive system. Chewing stimulates the release of saliva that lubricates food for easy swallowing, protects the digestive lining and begins the enzymatic digestive process. All along the digestive tract from start to finish are billions of cells secreting mucous to protect surface areas, enzymes for digesting protein, carbohydrates and fats, and white blood cells for protection. These daily secretions are somewhat voluminous--one liter of saliva, one and a half liters of stomach acid, one liter pancreatic juice plus other fluids to total six and a half liters daily. Once down the esophagus and into the stomach, a valve-like closure at the base of the esophagus prevents reflux of food. Stomach contractions occur both when the stomach is empty, creating normal hunger sensations, and during digestion to aide in the breakdown of food. Along with stomach acids, the stomach lining produces intrinsic factor. This substance binds to vitamin B12 to allow intestinal absorption of B12. Without intrinsic factor, A

this vitamin moves right on through and out. One type of anemia is a B12 deficiency anemia in which red blood cells fail to mature and a person experiences fatigue. Once past the stomach the partially digested food is broken down the rest of the way. Your pancreas secretes protein, carbohydrate and fat digesting enzymes; the small intestine secretes sugar digesting enzymes and the gall bladder releases bile to help process and absorb fat molecules. Deficiency of bile can result in a 40 percent reduction in the absorption of essential dietary fats necessary for a healthy body. Fat-soluble vitamins such as A, E, D and K also require adequate bile production for absorption. About one and a half liters of digested food remnants pass from the small to the large intestine daily. Most of your water, and electrolytes like sodium and minerals, are absorbed in the first half of the colon. Here live more than 600 species of bacteria numbering more than all the cells of your body. These bacteria in non-human animals digest cellulose and provide a substantial amount of calories, but in humans exert only a minor benefit in this manner. Other byproducts of your bacterial friends include a healthy production of vitamin K for blood clotting, serotonin a relaxing neurotransmitter, some B1, B2, B3 and B12 vitamins and various gases composed of carbon dioxide, hydrogen and methane. The colon produces seven to 10 liters of gas daily with only about .6 liters expelled rectally. The rest enters the blood stream, exits into the lungs and goes out with our breath. Often excessive gas is not so much a byproduct of bacterial or yeast fermentation, but a hyper-mobility of the large intestine moving along pockets of gas before it can be absorbed into the blood stream. The major conditions addressed in this chapter are: acid reflux, gastritis, gas and loose stools, hemorrhoids, constipation and fungal overgrowth. Signs and symptoms include: • Intolerance to fiber, like beans and fruit, causing excessive gas • Abdominal cramps, distention, flatulence • Chronic autoimmune disease • Irritable Bowel Syndrome (IBS) or • Inflammatory Bowel Disease • Colitis • Anemia • Chronic intestinal infection

• Dermatitis • Diarrhea/constipation • Fatigue

General Digestion Aids Healthy digestion begins before you take the first bite of food. Before you begin a meal, ask yourself these questions: • Are you hungry? Are you eating out of habit, or are you eating to silence some emotion or sense of anxiety? • Are you sitting and relaxed when you eat? • Do you chew your food thoroughly or gulp it down? • Are you aware of the taste and texture of food while you are eating, or are you caught up in TV or other distractions? • Do you allow at least two to three hours before bedtime without ingesting any food? • Do you eat fruit in combination with other food? • Are you eating fresh food as opposed to cooked or processed food? • Are you eating three or more servings daily of vegetables and one serving of fruit? The fiber and nutrients are important to prevent constipation, loose stools or diarrhea, heart disease and cancer. • Do you listen to what your body tells you: How do you feel right after you eat? How do you feel one hour later? How much did you eat? Chronic overeating can overburden the digestive system and increase the risk for cancer.

CHAPTER 11

Gastroesophageal Reflux Disease (GERD) I

NTRODUCTION

primary cause of GERD is a compromise of the sphincter where the esophagus enters the stomach. This allows stomach acid to rise up the esophagus, irritating unprotected tissue and causing discomfort. Common causes of sphincter compromise include stomach ulcers, bacterial imbalance, hiatal hernia and stress. A hiatal hernia results when a portion of the stomach gets pushed up alongside of the esophagus compromising the sphincter. Heartburn drugs are among the most frequently prescribed medicines in the U.S. with sales exceeding $13 billion annually. In the year 2000, Prilosec was the world’s most frequently prescribed drug with sales topping $6 billion annually. Now Nexium, “the purple pill” made by the same manufacturer, has taken the lead. These drugs block production of stomach acid thereby providing symptomatic relief from heartburn. Unfortunately, symptomatic relief gained by the use of pharmaceutical drugs comes with a cost. Stomach acid has many functions. It kills ingested bacteria, virus, mold and parasites before they cause bodily injury. Stomach acid converts minerals into a form the body can absorb. Acid is essential for digesting proteins in preparation for absorption in the intestinal tract. When acid production is blocked, a person is at a significantly increased risk for antibiotic-resistant infections, pneumonia, bone fractures and possibly cancer. Patients taking Fosamax for osteoporosis often experience the side effect of acid reflux. To address this doctors give them acid blockers like Nexium. In the end, Fosamax®’s benefit may be outweighed by the use of Nexium. Specific stomach cells that produce acid also produce a molecule that binds to vitamin B12 for absorption. Stop the acid and slowly, over time, B12 deficiencies begin to show. From 10 to nearly 50 percent of elderly people tend to run low on B12. Add in acid blockers and B12 deficiency anemia and fatigue are nearly a sure bet. THE

To date there are only animal studies linking the use of acid blockers with stomach cancer. It is noteworthy that the tumors did not show until a third of the animal lifespan had passed. Acid blockers have not been on the market long enough to show if this will hold true with humans.

C

ONCERNS

Over the course of years, erosion of the esophagus from GERD can alter the make-up of cells lining the esophagus. This alteration leads to a condition called Barrett’s Esophagus identified only with an endoscopic exam. The endoscopy is a test in which a tube with optical and biopsy capabilities is inserted down your throat to your stomach to see and sample your stomach and esophageal lining. Barrett’s esophagus is a concern because it is an inflammatory condition, which can be a precursor to cancer.

S

YMPTOMS OF

GERD

• Burning or discomfort in the stomach area or near the stomach • Burning or discomfort in the esophagus • Reflux with acid coming up the esophagus • Reflux especially at night lying in bed • An aching pain or pressure below/beneath the sternum • A sense of heat or mild acid in the throat and/or excessive burping • Persistent/chronic cough

T

ESTS

Usually I will try a therapeutic trial to find out if the condition readily resolves. This is the first step before invasive testing. If not, the endoscopy as mentioned above, barium swallow with x-ray (to identify hiatal hernia), and/or blood test for unwanted bacteria (H. pylori) in the stomach are all considerations.

T

REATMENT

GERD is a condition that responds to different therapies, all depending on the individual. This means that you really need to listen to your body and refine the following therapies for optimal results. Frequently I find that a person with keen observation and willingness to change can fashion an anti-

GERD diet that will resolve their symptoms without any other therapeutic intervention by using the following guidelines. • Avoid foods and liquids that weaken the esophageal sphincter, at least until you feel better. Avoid coffee, caffeine, black tea, green tea, ice water, alcohol, salsa type products, tomato sauce, citrus or apple juice, peppermint in any form (tea, Altoids, etc.), chamomile, turmeric, B vitamins, oats, nicotine, chocolate, pop and carbonated drinks, sugar, deep fried food and heavy oily meals, large meals and chewing gum. Adhering to this avoidance list can often heal GERD. • Chew your food thoroughly and do not rush your meals. This is crucial to resolve GERD issues. • Favor a more alkaline diet that consists of vegetables, fruits, grains such as millet, quinoa, amaranth, rice and buckwheat and seeds. Limit your intake of acid producing proteins including pork, bacon, ham and beef. • Ginger Root: The very best and reliable way to close the sphincter going into the stomach is to swallow a chunk of ginger root about ½ inch in diameter and ½ inch thick. Peel off the outer bark and swallow, being careful not to choke on it. You can chew it a few times if you like the heat or cut it into small little pieces and add them to applesauce or something mushy and then swallow. You can take this, as often as needed, and after a few days or a week, you will find you need it less and less often. If you are not getting good relief in a day or two you can try juicing the ginger and taking about ½ to one teaspoon as often as needed. • A variation of the above is to mix equal parts of ginger juice and Braggs apple cider vinegar to make about ⅓ of a cup. Fill the rest of the cup with water. Sip on this as needed to quiet the stomach. • Avoid large amounts of water after dinner or near bed as this promotes reflux. Also, avoid bed within three hours of indulging in a large meal. • For those taking vitamin supplements, try a ten-day trial without them and see if this takes care of the problem. • Antacids are acceptable for only occasional use, for example, once or twice a month. • To temporarily reduce stomach burn try adding two tablespoons

of Braggs apple cider vinegar plus ½ teaspoon baking soda to ¼ liter of water for a pH of about seven, and sip on this. • For many individuals, taking three to six mg of melatonin at bedtime for 30-40 days will resolve the lax lower esophageal sphincter compromise. You may need to continue taking it for a longer period to correct the condition. • For some, raising the head of the bed from four to six inches will prevent stomach contents from washing up into the esophagus while sleeping. If you do not want to raise the whole bed, you can buy a foam wedge that will raise you up without altering the bed. • Lying on your left side should also reduce the tendency for stomach contents to reflux while lying in bed. • Stand and sit straight. • Do not wear constrictive clothing, especially around the waist. If your condition does not completely resolve with the above suggestions, talk with your naturopathic doctor. He/she may need to run tests, and a more comprehensive treatment regimen using natural products may be required.

CHAPTER 12

Gastritis I

NTRODUCTION

GASTRITIS or

inflammation of the stomach lining may occur with too little or too much hydrochloric acid (HCL). HCL is the primary stomach acid that sterilizes everything before going into the intestinal tract. Too much HCL production can be caused by coffee/caffeine, sugar, carbonated beverages, alcohol, nicotine, ice water, chewing gum and sometimes apple/citrus juice or tomatoes.

C

ONCERNS

Unaddressed inflammation, while painful, can in time lead to cancer.

C

AUSES

Gastritis and ulcers are often associated with a food-borne bacterium in the stomach called Helicobacter pylori (your doctor can test for this). This condition often occurs with low production of HCL, yet it can exist with near normal production of stomach acids.

S

YMPTOMS

• Bloating, belching and flatulence immediately after meals • Sense of fullness after eating, especially with protein meals • Undigested food in stools • Anemia (B12 or iron deficiencies) • Osteoporosis • Burning (heartburn or gastritis indigestion, diarrhea or constipation) • Nausea after taking supplements • Rectal itching • Weak, peeling or cracked fingernails

• Chronic intestinal infections (parasites, yeast, bacteria)

T

ESTS

The only way to know if you have gastritis is with an endoscopy. I suggest this procedure if the condition does not resolve in a few weeks time with reasonable natural therapeutic intervention, including dietary modifications.

T

REATMENT

To promote healing of gastritis, I recommend you use de-glycyrrizinated licorice (DGL) as directed on the label. If H. pylorus is detected or suspected, take mastic gum as directed. You may gain occasional temporary relief from a mixture of calcium (not Tums), ¼ tsp. baking soda and ½ tsp. apple cider vinegar in ½ cup water for a pH of about 7.4. If you suspect that you are low on stomach acid production, try sipping bitters (yarrow, gentian, dandelion, wormwood, rue or a mix such as Swedish Bitters) 20 minutes before meals in one ounce of water. This improves appetite, increases production of gastric juices and assists the liver in detoxification.

CHAPTER 13

Got Gas? I

NTRODUCTION

EACH of

us produces about eight liters of gas a day from fermentation of food remnants in the colon. It is the result of fermentation from over 600 species of bacteria and a host of yeast that call the gut home. Whether it is a problem or not is more subjective than objective in nature. In some cultures, gas production brings a sort of pride. Mr. Methane is a contemporary flatulist or professional farter who delivers gas for profit in an amusing musical fashion. Overproduction of gas in cows, called the bloat, can kill; not so in humans although one may wonder at times. The majority of intestinal gas absorbs into the bloodstream and passes out through the lungs, with the remainder coming out the other end, about 1423 times a day on average. If a person holds in flatus during daytime, it often will be released during sleep when the body is relaxed. There are two flavors of gas: odoriferous and non-odoriferous. Odoriferous gas emanates from skatole, indole and sulfurous waste compounds in the colon. Butyric acid from fiber breakdown with a rancid butter smell and sulfurous fumes with a rotten egg smell are the two main stinkers. Non-odoriferous gases include: • Nitrogen (20-90%) • Carbon dioxide (10-30%): especially if one consumes carbonated beverages • Hydrogen (0-50%): flammable • Methane (0-10%): flammable (a person who produces methane will have stools that consistently float in the toilet water) • Oxygen (0-10%)

C

ONCERNS

Excess gas production may indicate bowel disorders that need to be

evaluated, such as colitis. Many emergency room visits end with a diagnosis of gas. In the upper left abdominal area gas can be confused with a heart attack. In the right ascending colon, gas pain can mimic appendicitis and gallstones.

C

AUSE

The uncomfortable experience of bloating and gas is often the result of several factors, the bottom line being excessive fermentation by bacteria and yeast. Since gas is not really the problem but a symptom of the problem, the underlying cause must be addressed to bring lasting relief for the chronic gas sufferer. Among the potential microbial contributors to gas are: • Food intolerance or allergy, especially the wheat family (see list in treatment section), all milk products, fruit malabsorption, soy, peanuts and corn • Bacterial, parasite and/or fungal imbalance: some bacteria actually inhibit other bacteria from fermenting • Swallowing air (Aerophagia) • Not chewing your food thoroughly • Stress/anxiety and multi-tasking while you eat • Digestive enzyme and/or hydrochloric acid deficiency • Hypermobility of the large intestine preventing normal absorption of gas into the blood stream • Over eating and over consumption of hard-to-digest carbohydrates (see lists below) • Medication side effects including excess vitamin C and magnesium consumption • Bile production disruption, for example, following gallbladder surgery. When a person has problems digesting fatty foods and nuts, gas due to gall bladder issues may be the underlying issue. Problem foods will be more apt to ferment when stress is up due to rapid transit time and decreased enzymatic activity. In addition, large and/or infrequent meals tend to lead to more gas; so does eating fruit with other food, especially protein. In general, I have found fruit and beans to be the most problematic for my patients. If you are a breast feeding mom with colicky infant the foods addressed in this section may be the problem. We all swallow small amounts of air when eating and drinking. Eating or drinking too quickly, however, chewing gum, smoking or wearing loose

dentures can cause some people to take in excess air leading to belching and gas problems. If you have chronic belching, you should investigate gastro esophageal reflux disease (GERD) and delayed gastric emptying as a possible cause.

T

ESTING FOR

G P AS

ROBLEMS

Testing may be necessary to identify the real cause for gas and to allow for targeted intervention if the other suggestions in this chapter are insufficient. Tests include the anti-gliaden salivary test for wheat sensitivity, stool tests for parasite, yeast and bacterial overgrowth, a breath test (evaluates for respired levels of hydrogen and methane following ingestion of fructose) and the digestive efficiency panel to see how well foods are being broken down.

T

REATMENT

Three types of food cause illness in nearly 75 percent of the population-milk products, fruit and wheat. An allergy or intolerance to these foods causes a spectrum of ailments. The best approach is a trial elimination of all milk products, the wheat family and fructose. I recommend eliminating all three at the same time, but you can do milk and wheat individually if that makes more sense to you. Please read the entire treatment section before beginning the elimination procedure to better understand the best approach to take. Wheat flour of today is not like the wheat flour of the past. Intense commercial manipulation and alteration of this grain has changed its original natural state into one nearly foreign to our body. The incidence of wheat sensitivity is on the rise, affecting 15 percent of the population. Wheat contains a variety of proteins including gliadin and glutenin, which vary in proportion according to the type of wheat. Together, these two proteins create gluten, found most abundantly in wheat, rye and barley. Gluten is what gives bread its chewy elasticity and lofty rise during the bread making process, but it is also the cause of suffering for those sensitive to this protein. Wheat also contains a substantial amount of glutamic acid, the amino acid found in monosodium glutamate (MSG). MSG is known to be a detriment to health for many individuals. Gluten sensitivity shows with an array of symptoms, and can lead to

three types of immune system disorder--allergy, autoimmune (Celiac) and intolerance. True wheat allergies are rare, affecting about 0.5 percent of the population. Reactions are typically immediate due to an inflammatory response triggered by exposure to the wheat protein. Allergy symptoms range from mild with sneezing, itching and redness to more serious concerns such as coughing, breathing difficulties including asthma, vomiting and possibly death due to airway constriction. In the genetic condition of Celiac disease ingestion of wheat triggers an autoimmune attack against the cells of the small intestine. This leads to a host of malabsorption ailments including anemia, with typical symptoms of gas and diarrhea. Maldigestion of wheat is what triggers the type of immune response known as wheat intolerance, accounting for the majority of wheat related ailments. Reactions, while often slow and insidious in onset, can be quite serious. Chronic symptoms of wheat intolerance include: • Cognitive impairments including headache, autism, attention disorders, depression and other mood disorders • Obesity, despite good diet and proper exercise, due to improper stimulation of insulin • Skin disorders such as eczema, psoriasis and dermatitis herpetiformis • Digestive complaints like acid reflux, irritable bowel disease and colitis • Rheumatoid arthritis and other autoimmune diseases such as lupus, Sjogren’s and multiple sclerosis • Muscle pain including fibromyalgia • Fatigue • Palpitations • Infertility and miscarriage • Wheat craving Additional health risks associated with unaddressed wheat intolerance and Celiac disease are numerous and include diabetes, colon cancer, anemia and osteoporosis. Blood tests are unreliable methods to identify wheat issues, and skin tests will only identify immediate allergic reactions, making testing irrelevant. Saliva testing has some merit, and I have seen muscle testing or

kinesiology show some reliability. The only true and reliable test costs nothing but a little of your time and energy: the elimination and challenge test.

E

LIMINATE AND

C

HALLENGE

Do not do this test if you have or suspect you have wheat related asthma because the challenge may lead to life threatening airway obstruction. 1. Eliminate the entire wheat family for a minimum of two weeks, including wheat, oats, barley, bulgur, rye, semolina, durum, spelt, bran, couscous, triticum, einkorn, emmer, farina, fu, gliadin, gluten, glutenin, graham flour, grits, groats, hemp, white flour, kamut, matzoh, seitan, triticale, pumpernickel. Watch labels on packaged foods because wheat is a common additive in such things as beer, malt products like malt vinegar (unless derived from corn), soy and Teriyaki sauce (unless stated wheat free), binders, extenders, ice cream, licorice, modified starches, pudding, some herbal tea and bouillon cubes. Bulk items may be contaminated with gluten, so especially if you have an allergy or Celiac disease, buy grain in individually packaged containers. You may see reference to gluten in corn and rice, but this is not accurate because they lack the gliadin component. 2. Keep a journal. List all of your health concerns and at the end of each day note, on a scale of 1-10, the severity of each one of your symptoms. 3. The goal is to do this diet as long as it takes to be symptom free. I have seen it take anywhere from seven days to eight weeks. The Challenge: Once you are free of symptoms, you can begin the challenge phase. Cook up about ½ cup of wheat pasta and eat it. Note any symptom aggravation during the next 48 hours.

I

NTERPRETING THE

C

HALLENGE

R

ESULTS

If you find no aggravation with the challenge and found no improvement during the elimination, you are not wheat sensitive. If you find no aggravation with the challenge, and symptoms improve during the elimination trial, you are mildly sensitive. Proceed with caution as you likely can tolerate some wheat some of the time. You may be tolerant to

spelt, rye, oats and such and have an issue primarily with wheat-flour products, especially when consumed frequently. If you experience an aggravation with the challenge yet had limited improvement during the elimination, you may have other sensitivities clouding the picture, such as fructose malabsorption or milk intolerance, in addition to wheat intolerance. Milk problems can be either allergic (you react to all milk products) or due to lactose intolerance. If you are fine with fermented milk products like cheese or good quality yogurt, yet not fine with other milk products then you have lactose intolerance. If you had significant improvement of symptoms during the elimination, and an aggravation with the challenge, you have wheat intolerance or Celiac disease. You may need to stay away completely or you may be able to eat some wheat products on occasion without serious consequences. Proceed with caution. Local markets are now carrying a variety of wheat free/gluten free products due to increased demand. They also stock a variety of grains that are safe for almost everyone including rice, millet, quinoa, amaranth and buckwheat. If you are gluten sensitive, options including gluten free pizza are showing up in today’s market. Be patient as you explore this arena of health care, and enjoy your newfound health.

F

RUCTOSE

M

ALABSORPTION

While gastrointestinal aliments from lactose intolerance and gluten sensitivity are fairly well known, few people are aware of the havoc wreaked by fructose malabsorption. If you have done a 5-14 day avoidance of all milk products (including goat milk) and all wheat products without finding resolution of your gastrointestinal problems, the next step to consider is a fructose elimination trial. One out of three people has problems with fructose; acute symptoms include gas, bloating, abdominal pain, cramping, nausea, diarrhea and constipation. Chronic ailments associated with fructose malabsorption include esophageal reflux (GERD), depression, anger, insomnia, anxiety, irritability, attention disorders, headache, addictive behavior and fatigue. Fructose is a simple sugar found in many foods, especially fruits, and in many packaged beverages and processed foods. Dietary intake of concentrated fructose has increased substantially over the last few decades, overtaxing our ability to absorb it. Fructans are chains of fructose molecules

found in fruits and some vegetables and grains, such as wheat and onions. Both fructose and fructans can cause problems. Fructose Malabsorption Disorder (FM or FructMal) is the inability to absorb fructose and fructans. Two other less accurate names are Fructose Intolerance and Dietary Fructose Intolerance. This condition is not to be confused with the rare disorder of hereditary fructose intolerance (HFI) that can kill people if it is not identified. FM is due to a deficiency of a protein in the small intestine. Its function is to latch onto fructose when it passes by and to pull it into the intestinal lining for absorption. Without this protein, unabsorbed fructose continues into the large intestine where it feeds bacteria that create and release sizable amounts of hydrogen and methane. Initial negative gastrointestinal symptoms of FM generally show up within a few hours of ingestion and take up to three days to resolve. Unaddressed FM can lead to decreased nutrient absorption and deficiencies of folic acid, tryptophan, glutathione (the most important amino acid for full body detoxification including heavy metals) and vitamins C and E, causing a host of ailments both physical and mental.

F

RUCTOSE

E

LIMINATION

You will need to avoid all fructose, fructans (see list below), milk products (including goat) and the wheat family (see list in preceding Treatment section) for ten to fourteen days. The goal is to be symptom free before the reintroduction phase. Good results may display even within a few days. Occasionally the elimination may need to be longer before you see results, up to six weeks in rare cases. You should avoid: • All fruits and any sweet-tasting food or beverage you are not sure about; (carrot juice, rice milk, soymilk, etc.) • Sorbitol, Mannitol, Xylitol and the other “-ols” because they inhibit fructose absorption, and some of them contain fructose for a double whammy • Fructans: artichoke, asparagus, beets, brown and wild rice, chicory, chocolate, garlic, granola, green beans, inulin, kamut, leek, legumes/beans, onion, parsnip, many protein bar products, soy products, spelt, potato, sweet potato, wheat (sourdough bread is generally well tolerated by those with fructose malabsorption

because the fermentation process destroys the fructans), tomato paste, zucchini

A

FTER THE

E

LIMINATION

Once symptoms quiet down, you can begin slowly reintroducing eliminated foods, one to three a day, every day or two, using the lists below as a guide to find your level of tolerance. If you have a reaction, back away from the last foods introduced until symptoms quiet, then continue, minus the suspected offender(s).

Initial reintroduction of Fructose First, try small servings of the foods that are less problematic because of their high glucose to fructose ratio: • Avocado, grapefruit, lemon, lime, raspberry, rhubarb, orange, pineapple, potato (peeling may help), strawberry, tomato paste, zucchini • Artichoke, asparagus, beets, brown and wild rice, chicory, chocolate, garlic, granola, inulin, green beans, kamut, leek, legumes/beans, onion, parsnip, many protein bar products, soy products, spelt, sweet potato, wheat (sourdough bread is generally well tolerated because the fermentation process destroys the fructans)

Later Introduction of Fructose If you tolerate the less problematic foods, try some of the more difficult ones with high fructose to glucose ratio such as: • Agave, apples*, cherries, coconut milk, dried fruit, figs, grapes, guavas, honey, lychees, melons, mangos, maple syrup, molasses, paw-paws, pears*, peaches, persimmons, plums, prunes, raisins * Worst offenders, which contain both a high content of fructose and the fructose absorption inhibitor Sorbitol

Miscellaneous Fructose Tips For many with FM, the concern is a cumulative one. You may tolerate small occasional servings. When stress levels are low, digestion and

absorption are more effective, providing additional levels of tolerance. Many patients with FM can tolerate rye, oats, buckwheat, teff, millet, amaranth, tapioca flour, potato flour, corn flour and white rice. With FM, people often experience gas and bloating from probiotics such as acidophilus and bifidus and are particularly sensitive to prebiotics (nutrients that feed bacteria) like fructo-oligosaccharides (FOS). If you are sensitive to probiotics then very likely you have FM. High fructose corn syrup (HFCS) is a ubiquitous additive in the food industry. Aside from being problematic with FM, it contains high levels of mercury. Young Americans consume about 70 grams a day of HFCS containing about 40 mcg of mercury, 10 times the reference range considered safe. It is also a common cause of non-alcoholic fatty liver. I believe we should remove HFCS from the market. Aside from FM, most Americans consume concentrated fructose at levels far beyond what the body can handle contributing to obesity, heart disease and diabetes. Cooking and freezing may alter fructose content, increasing or decreasing the impact. Fructose is a simple sugar found in many foods and metabolized in the liver. Sucrose (table sugar, cane sugar, saccharose) is composed of glucose and fructose. Patients with FM generally tolerate it well. Lactose, or milk sugar made from galactose and glucose, is often not well tolerated with FM; but fermented dairy products, like aged cheese, which lack lactose, are likely to be well tolerated. The body makes glucose for energy and stores it as fat. It is also called dextrose or corn sugar. Commercial glucose comes from cornstarch and from other plants. Glucose alone is readily absorbed, and sucrose, made of fructose and glucose, is generally well absorbed because of the glucose component. This means that fruits with higher glucose content will be tolerable. Some people will take a glucose tablet after ingesting fructose and likely get by if it is just a little fruit, but this will not work if you have a whole piece of apple pie. While glucose will bond with fructose to aid absorption, it will not help with the absorption of fructans.

Additional Gas Tips I have not seen any of the bean cooking methods really make a difference in reducing gas. My best solution to the bean problem is “just say

no.” You might consider using some of the gas reducing spices, like anise, caraway, cardamom, chamomile, cinnamon, coriander, cumin, dill, fennel, ginger, peppermint, sage, thyme, turmeric and wintergreen supplements (as directed on the container). To Restore Balance: • Natural antimicrobials such as grapefruit seed extract, wormwood, goldenseal and bismuth may be used short term, 5-10 days, to help clear unwanted bacteria and fungus. Consume bismuth long term only with medical supervision. • Probiotics, including Lactobacillus acidophilus and bifidus may help (unless you are FM). I like the refrigerated brands. Some individuals with dysbiosis or imbalanced intestinal bacterial flora find ingestion of probiotics intolerable and extremely gas producing. If you are one of these unique people, probiotics may not be right for you, but a majority of people will benefit from regular probiotic supplementation. These healthy bacteria contain antimicrobial properties and produce short chain fatty acids, healthy nutrients for the intestinal cells. Lactobacillus stimulates the immune system, produces all B vitamins except B1, and helps to predigest lactose and protein. Lactobacillus acidophilus is important to supplement when taking antibiotics, to prevent proliferation of yeast colonies, which often occur in women with vaginitis. For more complete digestion, enzymes, or nutrients whose names end in –ase, may be helpful: alpha-galactosidase , lactase, amylase, lipase, protease, cellulase, glucoamylase, invertase, malt diastase, pectinase, and bromelain either individually or in combination blends are a consideration. It is best to take them half way through the meal. Hydrocholic acid, bromelain or one tsp. of vinegar in a little water taken after meals can help reduce the amount of undigested food reaching the colon. For smell control and gas reduction, try: • Activated Charcoal: taken before potential gas producing meals. Please note that charcoal will darken the stools. • Activated charcoal panty liners: I have only heard of this product and cannot vouch for it.

CHAPTER 14

Hemorrhoids I

NTRODUCTION

life style habits (excessive and regular consumption of alcohol, fried and fatty food, coffee, recreational drugs, etc.) will cause congestion in the liver. This will cause increased backpressure on the blood vessels coming into it. Due to the backpressure, some of these blood vessels in the rectal area enlarge and become hemorrhoids. Hemorrhoids may occur internally and require a professional exam to identify, while external hemorrhoids will appear as swollen congested nodules near the rectal opening. Hemorrhoids may also occur because of excessive intra-abdominal pressure from lifting heavy objects while holding your breath. Lack of bioflavinoids, a component of fruit, particularly dark fruit like blueberries, can also predispose some to hemorrhoids. If left unchecked they can lead to pain and the possibility of surgical intervention. POOR

T

REATMENT

Bioflavinoids, found in fruit, especially dark colored fruit, are an excellent treatment to improve the tone of blood vessels. They are also available in capsule form from health food stores. Treat the liver problems with milkthistle. Moisten toilet paper before wiping to reduce friction and use a Sitz bath (Chapter 19) if necessary. Get more exercise and avoid coffee, which is a toxin causing backpressure on the hemorrhoid veins due to liver stasis. Coffee elimination is often the sole treatment needed to correct hemorrhoids.

CHAPTER 15

Constipation I

NTRODUCTION

is incomplete or infrequent bowel evacuation. Lack of exercise, low fiber diets and low healthy fluid intakes may cause constipation. There are two types of problems. In one, a person’s stool does not move properly through because of a flaccid colon musculature. The second involves a patient with a spasm of the colon musculature preventing proper passage. Toxins can be re-absorbed into the blood stream, causing some concern as well as discomfort. Try out the following suggestions, and if the problem persists, consult with your doctor for testing and evaluation. CONSTIPATION

T

REATMENT

It is essential to maintain the muscular tone of the intestine for proper elimination. The following set the foundation for optimal intestinal health. • Exercise several times a week, preferably daily. Walking is fine. • Drink at least six to eight cups of plain water each day. • Eat three or more servings of vegetables daily. • Eat a variety of two or more servings daily of whole fruits. Bananas can be constipating, but figs and prunes can help. • Heed nature’s call. “Holding it” when the urge is there will cause problems. In addition, do not read while on the toilet. Doing so creates laxity of the muscular contractions in your intestine. • Beware of milk products. For some people, dairy alone will cause significant constipation. • For a persistent case, a very simple and safe way to elicit a bowel movement is to take 1000 mg of Vitamin C every hour until you have a bowel movement. Do not use this as a daily method. • A daily dose of Vitamin C from 1,000-2,000 mg three times a day, may work well. You can add a magnesium supplement of about 300 mg one to two times daily. If this is not working, each

day increase your dose of Vitamin C by 1,000 mg until you find the amount combined with magnesium that allows more regularity without shifting yourself to a condition of loose stools. • Freshly ground flax seed daily is a good, low allergy source of additional fiber and nutrients that also reduces risk for cancer. Grind flax in a blender, add one to two tbs. to one-half cup boiling water and stir. Let it cool and drink it. Don’t strain it. Do this one to two times daily as needed. • Consult with your naturopathic physician if the previous measures do not work for you. A more intensive program using one or more of the following may be required for the short term: herbal laxative, bulking agents, castor oil packs, enemas, stress reduction techniques.

CHAPTER 16

Candida Treatment Protocol I

NTRODUCTION

all have low levels of fungi in our intestinal tract, yet sometimes people will experience an overgrowth of candida albicans, rhodotorula or other fungus. In this chapter I will refer to it all as “candida.” WE

C

ONCERN

Fungal overgrowth creates problems like gas, bloating, diarrhea, constipation, sugar craving and stress for the immune and detoxification systems.

C

AUSE

Long term or frequent use of antibiotics, the presence of parasites, fructose and lactose intolerance (candida feeds on fructose and lactose) can all cause candida blooms. Other causes include long term illness, allergies or high stress, all of which compromise the immune system and allow candida to proliferate; digestive enzyme deficiency (lactase for milk sugar lactose, protease for protein, amylase for carbohydrates, or lipase for fat metabolism), and a long term diet high in sugar and refined food (white flour types of products).

S

YMPTOMS

Symptoms include mental confusion, difficulty concentrating or focusing, mood changes (depression), fatigue, skin conditions, recurrent vaginitis, digestive complaints (poor digestion, flatulence), loose stools, sugar craving, headaches and muscle and joint pain.

T

REATMENT

The first step is to obtain a stool culture test from an appropriate lab to

identify if fungal overgrowth is a problem, and to quantify this overgrowth. If you skip this step, you might be disappointed because a bacterial imbalance can present very much like a fungal imbalance. A three-step process is required to reduce the fungus to a level your body can manage. This involves dietary restriction, re-balancing intestinal flora, and antifungal medication. For high levels of candida, treatment will take at least three months, so patience is an additional part of the therapy. During this time, you should arrange periodic check-ups to be sure improvement is occurring symptomatically and to determine when to reevaluate progress with a follow-up stool test.

D

IET

You should use no sugar in any form, including fruit or fruit juice (includes carrot and beet juice, although other vegetable juice is fine). Fungi feed on sweets. The basic guideline is, if it tastes sweet, consider it sugar and avoid it. It is ok to consume some products like unsweetened hempmilk, oatmilk or nutmilk (you can make your own in a blender), however avoid ricemilk and soymilk because they are too sweet. Reduce or eliminate white flour products (which quickly break down to simple sugars), and avoid a daily intake of pasta or potato. Whole grain pasta is preferable to white. If you eat potato, pasta or even rice, eat it along with other food. This will reduce the tendency of these foods to feed the yeast population. If there is no improvement within two weeks, consider cutting out yeast and yeast products (most breads, vinegar and fermented foods like soy sauce, miso, tempeh, aged cheese, alcohol, brewers yeast, etc.) for at least three weeks. Many people with fungal overgrowth become sensitized to yeast and experience an allergic type of reaction to it. After a minimum of two weeks with no yeast in your diet, you can perform a challenge: • Eat breakfast and lunch with yeast well represented. • Eat no more yeast for the next 48 hours and be observant for any aggravations of health. • If you have no aggravations of any sort, then probably you can eat yeasted food without any problem. If an aggravation occurred, continue to avoid yeasted products until the fungal overgrowth is well under control as determined by a follow-up stool test.

RC E-

OLONIZATION OF

I

NTESTINAL

T

RACT

Supplementation with acidophilus and bifidus is advised during and after the treatment to help re-colonize the intestinal tract. Enzyme supplementation may be useful as an additional support to assist the recovery process.

A

NTIFUNGAL

I prescribe several antifungal products including castor bean extract, grapefruit seed extract and plant tannins, usually one at a time for up to two months. Your health food store should have some of these. Often I will alternate antifungals during the course of treatment to reduce the likelihood of fungus developing a resistance to the medication.

SECTION 2:

Detoxification System I

NTRODUCTION

liver is a phenomenal organ, simultaneously engaged in storing and filtering blood, assisting metabolic activity in all parts of the body, and conducting the formation and secretion of bile. The liver is located below the right lung and the lower zone of your rib cage protects it. About the size of a smallish football, some 75,000 units of tissue called lobules make up the organ. Each lobule is in direct contact with blood vessels, lymph vessels, bile tubing and large Kupffer cells. These are very efficient sanitizers, engulfing up to 99 percent of bacteria and other foreign matter from the nutrient-rich incoming supply of intestinal blood. Blood flow through the liver is about one and a half liters each minute. Your liver also stores about one half liter of blood, which it can release into circulation in an emergency. About half the lymph fluid produced in your body originates in the liver. With all these fluids, it is no wonder that liver damage and leakage following obstruction of blood or lymph flow can swell a person’s abdomen to twice its normal size. The liver performs such a complex mix of metabolic activity that a major share of medical biochemistry dedicates its time to the study of these pathways. I will give you just a brief overview of this amazing story. When your body gets hungry, attention turns to the liver where carbohydrates, fats and proteins are stored, synthesized and released as needed to keep your energy and blood sugar levels stable. The kidneys and intestines safely eliminate chemically neutralized toxins produced in your liver, along with toxins transported there from other organs via blood and lymph channels. Your liver also neutralizes externally ingested toxins like drugs along with excess levels of many hormones like estrogen. Vitamins A, D and B12 and the mineral iron are all stored here, supplying the body with adequate levels of these nutrients for up to twelve months if absent in the diet. The liver also processes the iron released from dead red blood cells, whose lifespan is about 120 days. Yellowing skin and THE

eyes of jaundice indicates a compromised process. The liver produces most of the body’s cholesterol, used throughout the body in cell wall membranes, bile and as the molecular backbone for hormones like estrogen, progesterone and testosterone. Until recently, bacteria and virus have been the primary focus of medical practitioners. I believe that in the 21st century synthetic toxins will surpass all other agents as the number one health issue, not only for the public, but also for the planet. In the 21st century, the trend toward longer, healthier lives will reverse, according to a 2005 NEJM article. I believe this reverse in longevity and wellness is the direct result of the quality of our air, water, soil and public food supplies, all subject to unprecedented, largely unregulated and unimaginable chemical contamination. What we are witness to in these toxic times with CEOs at the helm is the culmination of massive unchecked avarice spanning hundreds, if not thousands, of years.

CHAPTER 17

Our Toxic World EXAMPLES of

21st century toxins are numerous. • Air Pollution—we breathe in about 15,000 liters of air each day. First and second hand smoke delivers about 10 quadrillion free radicals per cigarette from 4,000 different chemicals including 600 additives. Auto emissions (nearly one billion vehicles to date internationally): Carbon monoxide (CO2), Nitrogen oxide (NO), Nitrogen Dioxide (NO2), Ozone (O3), Sulfur dioxide, Volatile Organic Compounds, Particulate matter (PM). Moderately large American cities receive about 15 million pounds of toxic contaminants from auto emissions annually. California Air Pollution: 25,000-plus deaths yearly due to heart disease and stroke due to air pollution. • Water Pollution—Chlorine promotes the formation of cancer, especially breast, and acts as a low dose antibiotic that over time disrupts the intestinal environment. Mercury in fish leads to neurologic damage in humans. Tap water in most American cities contains pharmaceutical contaminants. California is one of top ten worst states for tap water containing disinfectants, nitrates, chloroform, arsenic and lead. One study of California drinking water identified 141 unregulated chemicals plus 119 that have EPA-established health-based standards, equaling 260 known chemicals. • Commercial Food—Unlike organic food, commercial foods are laced with herbicides, pesticides, hormones, synthetic additives, rancid oils and genetically modified “Frankenfoods.” To learn more about this subject see the website Seeds of Deception at http://www.seedsofdeception.com. The FDA limit of arsenic in food such as Purdue® chicken is 500 ppb, yet the U.S. EPA Clean Drinking Water Act has an arsenic limit of 10 ppb. Arsenic is a known neurotoxin, mutagen, carcinogen and immunosuppressant. Exposure to six common insecticides found in commercial food

showed a significant increase in risk for diabetes; this with no correlation of the expected obesity-diabetes connection. About half the U.S. zinc fertilizer is made with 46,000 tons of hazardous waste each year. Another study revealed 20 of 29 fertilizers purchased in 12 states contained levels of toxic metals that exceed EPA limits set for wastes destined to public landfills. • Coal plants and hospital waste contaminate the U.S. environment with 58 tons of mercury each year. • Amalgam fillings release about 3.5 tons of mercury into the environment each year; much of this used as fertilizer in the form of biosolids from waste treatment plants. • The U.S. EPA annually approves about 90 percent of new compounds for market release without health and safety testing (including nanotechnology in cosmetics). Only about one quarter of nearly 100,000 chemicals in use in the U.S. have ever been tested for toxicity. In 1971, the U.S. Surgeon General declared safe a lead level of 40 mcg per deciliter of blood. Now we know that any detectable level is unsafe. • Food: Strawberry flavor looks innocent enough on a package label; however, here is what the food makers are not telling the consumer. Strawberry flavoring contains amyl acetate, amyl butyrate, amyl valerate, anethol, anisyly formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl acetate, ethyl amyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphenyl-2-butanone (10 percent solution is alcohol), a-ionine, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetopheone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum esther, g-undecalactoner, vanillin and solvent. • High Fructose Corn Syrup (HFCS) often contains up to 10 times the level of mercury considered safe for human consumption.

P

LASTIC

Plastic is the causative agent implicated for most of our 21st century epidemics. Plastic exposure through food and beverage containers has been strongly implicated as a causative agent in impaired brain development, hyperactivity, Down’s type conditions, miscarriages, breast and prostate cancer, low sperm count, long-term memory disruption, dementia, obesity, diabetes, uterine fibroids and cystic ovaries. We produce more than six billion pounds of plastic each year, and industrial investors are actively preventing the public from hearing about plastic health concerns. Plastic, specifically Bisphenol A (BPA) is coming under scrutiny when it comes to the health and well-being of humans and other living creatures. With 180 studies to date on BPA, battle lines are forming. The chemical industry funded 13 of the studies and concluded that BPA had no ill effect on health. Fourteen studies funded by non-industry groups found no clear concern, while the remaining 153 studies found serious health risks with BPA ingestion. As best as I can tell, no plastic is safe, regardless of what plastic manufacturers claim. Plastic also lines the inside of canned foods, and during the heat-canning process, plastic disseminates into the canned item. Plastic derivatives ingested from food and beverage containers cause aberrant hormonal activity in the body, the fetus being the most susceptible to longterm genetic damage often not showing until adulthood. I recommend glass, stainless steel and ceramic containers as the best choice when it comes to storing food and beverages. Do the best you can in minimizing exposure. When you can, choose that glass bottle over plastic; that glass jar over a canned product. The stainless steel Berkey® water filter provides excellent water without plastic parts. The good news, at least for adults, is that the body will rid itself of plastic in about one week once it is out of the diet.

T S HE

COPE

There are no studies evaluating the health impact of multiple chemical exposures, which are the norm today. Only 25 percent of the 85,000 chemicals on the market today have had any health and safety studies to assess for risk. Many of these chemicals have long half-lives such as DDT,

which, although banned, will have a negative impact for up to 200 years. An array of chemicals assault children of the 21st century while still in the womb. A recent study analyzed blood samples from umbilical cords and found 287 chemicals, some banned since 1970, with the following concerns: • 180 cause cancer in humans and animals • 217 are toxic to the brain and nervous system • 208 cause birth defects or abnormal development in animal tests • 200 cause lung and breathing problems • 264 harm the male and female reproductive systems From autism to Alzheimer’s the plethora of exposure to neurotoxins and other chemicals causing inflammatory disorders in every system of the body are taking a toll. Dysfunctional thyroid function is one example of metabolic disruption. The thyroid is sensitive to an array of chemical culprits including Perchlorate, Thiocynate, Phthalates, Mercury, Bromide, Fluoride, Chlorine, Bisphenol A and Perfluorooctanoic acid. Many of these thyroid-inhibiting compounds come to us from our public water supplies, commercial milk products, plastics exposure, fabrics, flame-retardants, nail polish, Teflon coatings and fast food containers. In the year 1938, 0.5 percent of males were functionally sterile or infertile; today this number has risen to 12 percent. Another recent study found that the typical male of today has 20 percent less testosterone than the male of 20 years ago; less testosterone means more sterility. Some experts suggest that if this trend continues complete human sterility will occur during the course of the next three or four generations. A cause for this troubling trend often points to environmental toxins. For more on this subject I suggest Theo Coburn’s book Our Stolen Future. I often cite infertility as the biggest concern of all in our toxic times, but this is still not the real problem, just a symptom.

C

ORPORATE

C

OMPLICITY

While we may look for aid from parental figures and representatives such as our well-intentioned politicians and conventional medical practitioners, the reality is that they are as unlikely to champion for public health as the pharmaceutical, tobacco, alcohol and fast food industries. That is because they are all dependant on us, the consumer, for their profits and that is why they are unable to help. The ethical and moral character of the corporate world is a reflection of

our contemporary society with the apt analogy of the relationship between a corporation and the public like that of a drug dealer to his junkies. While the dealers must be part of the solution, they will not be at the forefront. To wait for scientific studies to confirm the catastrophic impact of these toxic times and then attempt to correct the problem based on study findings is also not a viable option to ensure public and global well being, as those studies will come too late.

T R S HE

EAL

OLUTION

The solution will not come from without; it must come from within. The reason for our dependence on toxic corporate commodities is our addiction to I, our sense of self, our ego. As with all addictions, the opposite of what we think is where the truth lies. Habits lead us to think that we cannot change our ways. However, we will not die by letting go of I, we will be released from anger, inappropriate desire, pride, jealousy and all the consequent emotions and associated illnesses. We will flourish like never before by removing this negative clothing of the mind. The misunderstanding which creates the I and its negative characteristics is predicated on a misunderstanding of the world we live in. We cannot pull back from the painful flames of the I addiction without correcting this misunderstanding which perpetuates the I thinking and I actions that lead to an all-pervasive suffering. Everything is connected. With careful analysis and a deep understanding of this truth, we can break the addiction to I, because it is dependent on the misunderstanding that one is unique and separate from all objects including other humans. If this were true, if we were uniquely separate entities, then the motivation to put one’s interests selfishly first in all situations would bring about and secure long lasting happiness, yet the opposite is true. Since everything is connected, my actions affect all and vice versa. My well-being and your well-being are mutually dependent. A correct understanding of the interconnectedness of things brings the realization and wisdom necessary to foster correct motivation. When I think and act for the benefit of all, I too will benefit by engaging the strategy of correct motivation. In this way, we can positively change the world for ourselves, our children, and future generations. It takes a certain understanding to change a habit: the understanding that our thoughts and actions can lead to immense personal suffering if left

unexamined. When we attempt to find happiness by misuse, overuse and abuse of the physical world, our unaddressed, internalized negative traits are reflected environmentally, with horrific toxic consequence - from autism to Alzheimer’s to global desecration. In these toxic times, the substances from which to disengage are our actions born of negative thoughts, the most potent toxins of all. Our best hope for health is to examine and discard our unhealthy habits, and the anger and inappropriate desires that accompany them.

H C OW TO

HANGE

An essential tool for change is correct motivation. When our motivation is to foster, protect and preserve at all costs our belief about who we are, which really does not exist, then addiction will flourish with life-long suffering regardless of external events such as wealth, professional title, appearance, fame, acquisitions and praise. With a little quiet reflection, it is easy to see the negative views of this self-centered I. With proper understanding and the motivation to create less suffering for ourselves and others, we will see the wisdom of the opposite. By flipping the fundamental motivation of thought and action 180 degrees from I to we, a paradigm shift can occur, the worst of all addictions put to rest, and the toxic addictive global disaster now in the making averted. Change or die. Just as we learn not to put our hand in a flame, we can learn not to engage our minds in the flame of negative thought, as long as we remember how all is connected. With continued examination it will become clear that if all is connected, then an independent I cannot exist; the emperor I has no clothes and true, not addictive, happiness will spontaneously unfold. For more on this subject please see Chapter 10: “Six Steps to Happiness”.

CHAPTER 18

Symptoms of Toxic Overload & Tests I

NTRODUCTION

STRESS is

a perceptual response to an event or perceived event based on one's belief systems and concepts that can be either positive such as a new home, baby, relationship, or negative in impact. Stress may be a result of relationship problems, overwork, lack of sleep, job change, repressed emotions, etc. The effects of stress include: • Increased nutrient demand • Decreased nutrient absorption • Increased comfort food desire and indulgence that further causes nutrient deficits • Decreased self-care habits of exercise, sleep, relaxation, laughter. • Increased toxic build-up in the body causing metabolic dysfunction that can affect liver and toxin elimination, thyroid and adrenal capacity, blood sugar control causing hypoglycemia and eventually diabetes, weakened immune system and compromise of every other bodily system. Job stress costs the U.S. economy $200 billion annually by reduced productivity, compensation claims, absenteeism, health insurance premiums and direct medical expenses. Stress related disorders include high blood pressure, water retention, fatigue, arthritis, heart enlargement, strokes, ulcers, kidney disease, allergies, headaches, colitis, ulcers, GERD, neurological problems and cancer. Furthermore, a complex metabolic scenario of silent toxic inflammation underlies many chronic degenerative illnesses including diabetes, Alzheimer’s, atherosclerosis, cancer, arthritis, colitis, eczema, psoriasis, insulin resistance, weight problems, fatigue and infertility. The adrenal glands, located on top of the kidneys, are the site of one of the highest concentrations of Vitamin C in the body. They help to regulate

blood sugar, control inflammation and maintain metabolic balance by the secretion of hormones. Symptoms of adrenal compromise due to excess stress include weakness, fatigue, nausea, weight loss, salt craving, dizziness, hand tremors, difficulty concentrating, allergies, digestive complaints, thyroid malfunction and depression. The individual may not be able to function without coffee, which furthers the adrenal compromise.

A

DDITIONAL

S

YMPTOMS OF

T O OXIC

VERLOAD

• Prescription drug use with negative side effects. • Overly reactive to prescription drugs. • Use, or having used within last six months, tobacco products. • Strong negative reactions to caffeine. • Brain fog, fatigue and/or drowsiness. • Sensitivity to exhaust fumes, fragrances, strong odors. • Ill effects from even small amounts of alcohol. • History of significant exposure to herbicides, insecticides, pesticides, organic solvents, or other chemicals. • Reaction to sulfite-containing food such as red wine, dried fruit, salad bar vegetables. • Personal history of environmental or chemical sensitivities, Chronic Fatigue Immune Dysfunction Syndrome, Fibromyalgia, Parkinson’s type symptoms, alcohol or chemical dependence, asthma. • Acute sense of smell, difficulty digesting fat, irritability, PMS, acne, skin problems. • Feeling ill after exercise that normally would have left you feeling refreshed.

T M EST

ARKERS OF

T O OXIC

VERLOAD

• High Sensitivity C-Reactive Protein (blood and general body inflammation) • Lipoprotein (a) (blood vessel inflammation) • Increased fasting insulin levels (greater than five is a concern) • Compromised liver function tests • Elevated heavy metal findings • Abnormal fatty acid balance

• Cortisol and DHEA evaluation for adrenal health • Plac test for vascular inflammation

CHAPTER 19

Treatments to Minimize Toxic Overload lifestyle factors to minimize toxic overload are well known - do not smoke, use minimal alcohol, exercise, diet (rainbow diet), sleep well and foster positive thinking. THE

E

XERCISE

Exercise provides many benefits, including: • Improves mental clarity, mood, sleep and energy. • Assists adrenal, thyroid and other hormonal body balance. • Prevents osteoporosis. • Increases endorphins and other opiate-like neurotransmitters, which provide a sense of well being, relaxation and happiness. • Increases lymphatic circulation, which assists the immune system. • Increases circulation that maintains the integrity of the heart and blood vessels. • Promotes proper skin and lung function, two important channels of elimination for toxic substances in the body. • For more information see Chapter 8: “Exercise”.

D

IET

Eat a variety of food in as close to its natural state as possible, and avoid fast food restaurants. Favor grains (rice, quinoa, millet), vegetables (raw and cooked), whole fruit, uncooked nuts, seeds, legumes (easy on soy), fish (wild salmon best), and organic eggs and meats, if possible. Avoid sugar, soda, pastry, alcohol, deep fried fats, hydrogenated oil, trans fatty acids, oil that has reached the point of smoking while cooking, polyunsaturated oils, margarine, frequent commercial non-organic meats, excess salt, processed food and overeating. Long-term ingestion of food containing artificial dye, flavor,

preservatives and other synthetic agents along with antibiotics, hormones, herbicides, pesticides and heavy use of pharmaceutical prescriptions predisposes one to fatigue. This occurs because of an overload on the body’s ability to adequately remove waste products, resulting in excess toxins and subsequent fatigue. You may spot the signs of a healthy meal easily: • All the colors of the rainbow • The meal could have existed 100 years ago (minus alcohol and coffee) • De-Tox Quick Boost Beverage: See Juice for Life Recipe in Chapter 1 • See Chapter 1 for more information

S

UPPLEMENTS

Essential Fatty Acids (EFA) are anti-inflammatory and prevent insulin resistance (see Chapter 36: “Diabetic Syndrome”), which is essential for sound health and maintaining healthy weight. • DHA, EPA fish oil at 1,000-3,000 mg daily and/or • Hemp oil: Dose: 1 tbs. daily • Cox 2 inhibitors: These are food constituents that inhibit inflammation throughout the body (including hidden inflammation that may lead to cancer). They are found naturally in grapes, onions, apples, curcumin (found in turmeric), rosemary and omega3 fatty acids such as fish oil.

D

ETOXIFIERS

(TO REMOVE HEAVY METALS FROM THE BODY)

• Algae & seaweed type products. • See liver support below, especially glutathione and its pre-cursors.

L D IVER

ETOXIFIERS

Many of these nutrients individually or in combination will help remove heavy metals from the body. • B vitamins, Vitamin C, Magnesium, Calcium, Selenium and Zinc found in a good quality whole food multiple vitamin and mineral (not from a drugstore). Likely, the label will suggest you take from

two to eight a day. The more tablets or capsules the directions suggest for the daily serving, the better the quality. This is because minerals take up a lot of space. You can get a good amount of vitamins in one capsule, but to get adequate minerals you will need several capsules or tablets. Take them in the middle of a meal for best results, and never on empty stomach. • R-lipoic acid is found in meat and made in our body. It is a vitamin-like antioxidant, referred to as the “universal antioxidant” because it is both fat and water-soluble, allowing it to enter all parts of the cell to neutralize free radicals. It also helps regenerate Vitamins E and C, and glutathione for heavy metal and toxin elimination, critical to your liver function. • N-acetylcysteine (NAC) is found in protein, especially whey. • S-adenosyl-methione (SAM-e) forms from methione and choline found in whole protein foods. • Methionine is found in meat, fish, beans, eggs, garlic, lentils, onions, yogurt and seeds. • Choline comes from egg yolks, beef, wheat germ, oats, nuts. • Glutathione is in oranges, tangerine, cantaloupe, strawberries, fresh peaches, avocado, asparagus, squash, potatoes, okra, cauliflower, broccoli, cabbage, kale, Brussels sprouts, raw tomatoes, raspberries & pomegranates (with ellagic acid: antiviral, anticancer), caraway and dill seeds, NAC & SAM-e. • Adequate protein intake, especially wild salmon. • Colon ecosystem enhancement (lactobacillus acidophilus, fiber in diet). • Avoid daily intake of grapefruit juice. • Generally supportive liver food: black olives, berries, lemon, grains, artichoke, beets, carrots, chicory, dandelion, radish, onion, garlic. • The supreme liver herb is milkthistle (Silybum marianum), which protects liver cells, improves detoxification pathways, is an antioxidant, enhances liver cell regeneration and increases glutathione production. The dose is 70-210 mg daily.

W

ATER

Pure water is a necessity. It is necessary for general health and

especially during any serious medical problem such as cancer. It is best to consume the majority of your fluid away from meals. Just as you clean your clothing and wash your body, think of regularly bathing the cells of your inner body with fresh water to clear away toxins that accumulate in your tissues. City water can contain many undesirable materials. Chlorine and fluoride are two controversial chemicals often found in treated water. Avoid it until the jury has determined the effect of these chemicals on our health. Originally, the chlorine and fluoride in our water were supposed to help us. Although chlorine can sterilize microorganisms in our water, there is also some scientific evidence that it can chlorinate various organic molecules dissolved in water and create cancer-causing chemicals. Adding fluoride to water has a long history of debate with many scientific articles demonstrating its negative effects. In short, here are some of the reasons to cut your fluoride exposure by not drinking or cooking with fluoridated water: 1. The one part per million used in fluoridated municipal waters decreases the migration activity of white blood cells by 15 percent. 2. It reduces by 50 percent the activity of enzymes to repair any broken DNA in all your cells. 3. Studies show that fluoride transforms normal cells into cancer cells. 4. The liver can take up fluoride, and research suggests that it stays in the body. Data also show that in six organ systems measured, the fluoride content was about three times higher than it was before water fluoridation began.

W F ATER

ILTERS

Several water purification systems are available: Ultra-pure, reverse osmosis, and others. Expect to pay about $150 or more for a good kitchen faucet filter. You can also get a filter for your showerhead. The biggest source of chlorine in our body comes not from drinking water, but from the hot water steam we inhale while showering.

S

ITZ BATHS

Sitz baths involve submersion of the pelvic region (nearly up to the

navel and down the first third of the thighs) in a tub of water. Begin with three minutes in water as hot as you can tolerate. Then immerse the same part of your body in cold water for one minute. Always do at least three cycles beginning with the hot and ending with cold water. This is one of the best treatments for BPH and prostatitis. It works by increasing circulation in the pelvic region. If you are not able to take the sitz bath, replicate it as best you can with a removable showerhead: one minute hot to 20 seconds quite cold. Raise one leg up to the side of tub to get full exposure.

W F ATER

ACTS

• When your body lacks adequate water, you feel tired. A two percent drop in volume of body water can impair memory, cognition and focus. Muscle cramps, muscle aches and headache can occur due to lack of water. • Mild dehydration is one of the most common causes of fatigue, and 75 percent of Americans have mild chronic dehydration. • Mild dehydration also makes you more susceptible to virus attack, and other medical problems. • Eight to ten glasses of water a day for adults reduces risk of colon cancer by 45 percent, bladder cancer by 50 percent, and even reduces risk of breast cancer. It can also help you lose weight. • Water intake formula for adults: divide your body weight by two. This is approximately the number of ounces of water needed daily (in addition to what is in your food) if you are of average build. Typically, an adult woman needs at least two quarts daily, three quarts daily for adult males, and more during exercise in warm or hot conditions. • Enough water translates to clear urine. Drink it throughout the day, not all at once. • People often mistake the thirst signal for a food signal. • If taking prescription medication or pregnant consult, your doctor regarding water intake. • For more water information, see Chapter 1.

Hydrotherapy

Each time you take a shower, fully warm up and then end by turning the water as cold as you can tolerate for 15 seconds. Over time, continue to work toward cold for up to one minute. This tones, revitalizes and energizes the body, and improves the quality of the immune system. You will find that immediately upon drying, your body will respond with inner warmth that is quite comfortable. If this does not occur, then you have either not sufficiently warmed up before the switch to cold, or you have remained too long under the cold shower. Adjust as necessary. Another variation of this form of hydrotherapy is to shift back and forth several times, going from very warm for one to three minutes then cold for a brief period, again ending with cold and being sure that you’re not chilled as described above.

S

LEEP

You should feel rested on waking a majority of the time. Sleep deprivation is a leading cause of accidents and death in the U.S. See Chapter 9 for more information.

M

IND

Ask yourself what truly brings you joy, what activities nurture your health and allow you to relax and how much time you allow for these activities. This includes care of your spirit, whether in the artistic sense, religious, or whatever this may mean for you. Denial of the spirit guarantees disease. Seeking mental and emotional well-being and engaging in healthy activities that bring joy on a daily basis is a core health issue. Please contemplate what brings you true happiness, not just a short-term quick fix, and regularly nourish this aspect of your life. Foster positive thinking: • Practice not participating in negative thought patterns - for the benefit of yourself and all you encounter. • Examine the nature of how everything is connected. Consider, given the interconnectedness of life, whether self-centered, egocentric intentions and actions bring about a lasting happiness, or if thoughts and actions that benefit everyone are a better method to accomplish long-term happiness. • See Chapter 10 for more information

A

DAPTOGENIC

H

ERBS FOR THE

S

TRESS OF

T O OXIC

VERLOAD

These herbs help your body metabolism remain balanced in spite of the stress you are experiencing. They help you cope with stress and provide extra energy by supporting adrenal and thyroid function. They are not intended to allow you to ignore the need to address a high stress situation. You may take these herbs individually or in combination formulas. Take as directed on the label. • Licorice (Glycyrrhiza glabra): soothing, anti-inflammatory (especially for ulcers), support adrenal and liver function. Additional properties include antiviral, calming the mood, bringing on sleep at night when taken by day. Caution: licorice may increase blood pressure in some individuals; however, deglycyrrhizinated licorice will not alter blood pressure. • Siberian ginseng (Eleutherococcus senticosus): Increases mental and physical work capacity, supports immunity when a person is under stress, improves hearing, sharpens the eyesight, increases night vision, helps further dynamic adaptation of the eyes, improves color vision, allows body to adapt to stress, or prevent collapse due to too much stress, also immunomodulator (immune system aid), circulatory stimulant, increases stamina, reverses debility, exhaustion, and depression. • Ashwagandha (Withania somniferum): This ecofriendly herb (now cultivated in North America; thereby protecting the wild species) also helps with sleep problems and supports thyroid function. • Astragalus (Astragalus membranaceus): An adaptogen that also nourishes the immune system. • Gotu kola leaf (Centella asiatica): takes the edge off stress, stimulates memory and increases mental and physical vitality. • Rhodiola (Rhodiola rosea): one of my favorite adaptogens for general stress relief.

Herbs to Avoid Natural stimulants to be avoided because of overstimulation: Caffeine, Ma Huang (Ephedra sinensis), Guarana, Black tea, Mate, Kola nut (bissy nut, cola).

G T C REEN

EA

AUTION

Green tea (Camellia sinensis) has multiple health benefits and is an excellent beverage for most people, but be aware that it contains the stimulants theophylline and theobromine. These stimulants may be disruptive to good quality sleep for some individuals. Additionally, for those with acid reflux or GERD, be aware that green tea may aggravate this condition.

L S UNG

UPPORT

• N-acetylcysteine (NAC): Helps maintain the integrity of lung/respiratory tissues, along with providing liver support in ridding heavy metals from the body. This is an excellent nutrient to assist in protecting against the respiratory damage of air pollution. Dose: 500 mg daily • Hepa Filter: consult the website at http://www.AllergyControl.com or call 1-800-ALLERGY for more information.

C

ARDIOVASCULAR

S

UPPORT

• Arginine: If you do not suffer from herpes, (arginine feeds the herpes virus) it is an excellent nutrient to maintain healthy blood vessels through out the body. Dose: 500 mg daily • Dark colored fruit (blueberries, blackberries, raspberries, dark grapes, cherries, etc.) provide essential bioflavinoids to maintain healthy blood vessel integrity and reduce the risk of cancer, another inflammatory disorder.

S

AMPLE

DT DS E P E-

OX,

NERGIZE

E-

TRESS AND

LAN

Lifestyle • Follow suggestions regarding diet (especially concerning liver nutrients), exercise, sleep, whole body detoxifiers and positive thinking.

Nutrients • Good quality multiple vitamin and mineral (see Chapter 3): follow directions. • Essential Fatty Acid supplement: For example: Hemp oil 1 tbs. daily (keep refrigerated) • N-acetylcysteine • Milkthistle • Adaptogen • Lung, cardiovascular nutrients as indicated

Environment • Water filter or bottled water • Hepa filter home/office air cleaner • Organic food

CHAPTER 20

A Few Additional Cleansing Tips C S P LEAN

WEEP

ROTOCOL

THIS is

a good way to clean out the colon and is not as invasive as a colonic. Do not take it with meals. • Add one tsp. of psyllum seed husks or ground flax seed to eight ounces water or apple or tomato juice. • Shake the mixture and swallow it. • Follow that with another eight ounces of water. • Repeat this three times a day for five days, totaling 15 doses. • Drink half your weight in ounces of water each day to keep things moving: divide your body weight by two. This is approximately the number of ounces of water you need daily It is beneficial to take a good quality acidophilus for two weeks after this treatment in order to help maintain the normal flora in the gut. The bulking agent can absorb many times its weight in water, and in the gut it enlarges much as a sponge does when exposed to water. The swollen mass gradually works its way through the small and large intestines, filling every nook and cranny and forcing out all manner of stored wastes that might otherwise remain. During this procedure, you may feel discomfort the first day or two due to the expansion of the bulking agent in the intestinal tract. This is a good sign, and it means the bulking agent is stretching the intestines to a maximum diameter. Do not be surprised if you pass some odd-looking debris in the stool. Accumulated wastes removed during this process allow better absorption of nutrients from your diet. Coffee enemas during this procedure can be useful (see next page).

S

ALT AND

S B ODA

ATH

To help remove toxic build-up, a warm bath with a mixture of baking soda and sea salt (one cup of each), can greatly help to eliminate toxins from the body through the skin. Soak 20-30 minutes. You can do this daily. Three cups per bath of Epsom salts can substitute for the baking soda and salt. This bath is also a good way to shift the nervous system from the sympathetic level, which serves you by day, to the parasympathetic phase necessary for relaxation and sleep.

S B KIN

RUSHING

Skin brushing is a method of stimulating and cleansing the lymphatic system and detoxifying the skin. However simple it may seem, it is a very powerful and effective technique. Use a long-handled brush with natural vegetable bristles, which you can buy at a health food store. Keep the brush dry. On a dry body, pass the brush over the skin in a clean, sweeping motion. Use no back-and-forth or scrubbing motions. Brush up the front of the body and down the back. Do not brush the face. Brush the skin once or twice a day. After brushing, take a shower and enjoy a brisk loofah sponge rub to help remove the dead skin loosened by the brushing.

S C KIN

LEANSING

This is a good therapy, especially if you do not have access to a sauna. It can help stop the onset of a cold or assist your body in detoxification by using the elimination channel of your skin. Once a week, oil your skin from head to foot, avoiding the face, hair and soles of feet. Use a mixture of equal parts of olive and castor oil, which is available from any pharmacy or health food store. With the oil still on the skin, soak in a hot bath for fifteen minutes without washing. Be careful getting in and out of the bathtub. The bath allows the oil to penetrate to the deepest levels of the skin. After the bath, put some old towels in your bed so that you do not get the sheets oily and get into bed under heavy covers for one hour to sweat out the poisons. Finally, shower off the remaining oil.

C E OFFEE

NEMA

This therapy aids the immune system by stimulating the colon, which stimulates the liver to dump stored up toxins. The procedure is easy once you

get used to it, but the first time or two, it may feel a little awkward. Prepare a pint of coffee using one tbs. of organic light roast coffee and bottled or distilled water. Make the coffee in a stainless steel or glass coffeemaker. Add one-half tbs. of unsulfured molasses while it is still hot. Let the solution cool to body temperature before use. You can make this the night before and warm it to body temperature before using. Fill an enema bag with the attached tube clamped shut. Once the bag is full, open the clamp to allow coffee to fill the tube and clear out any air before inserting it into the rectum. Lubricate the nozzle of the tube with olive oil, cocoa butter or KY jelly. Hang the bag about one to two feet above floor or the bathtub bottom. The higher the bag, the stronger the force of delivery. Lie on your back on a towel with a little pillow under your back or lie on your left side. Bend your knees and raise your legs close to your abdomen. Gently and slowly, insert the enema tube 4-5 inches into rectum. Do not force it, do not kink it, be gentle. You may need to rotate it some as you insert it. Do not hold your breath. Open the clamp and allow a little fluid to flow into the rectum. Close it. Open and close the clamp repeatedly to allow most of the enema fluid to flow in slowly, avoiding a large or sudden surge that can cause cramping. The goal is to allow as much of the enema fluid to fill your rectum as you can without undue cramping or discomfort. Each time it will get easier. Hold the fluid no more than 10 minutes, then sit on the toilet and give yourself 5-10 minutes to release all the fluid. Sterilize the enema tubing after each use. Wash it thoroughly with soap and water. After the enema, you may feel a little jittery from the coffee, but this should pass; if it does not, reduce the strength of coffee next time you do the enema. If you feel weak after the enema, before the next one, try drinking a glass of water mixed with two tablespoons of apple cider vinegar and a teaspoon of honey. Rinse your mouth out with bicarbonate of soda or brush your teeth after each glass of vinegar water.

CHAPTER 21

Detoxification Summary WE live

in a toxic world, more so than ever before. Toxins occur externally in the environment from industrial activity and internally from body chemistry malfunction. Both sources pose serious concern to our health. Our bodies have been dealing with toxins such as arsenic, lead and mercury since the dawn of time, yet never have toxins been as prevalent as those we experience in the 21st century. Currently our bodies are undergoing the fastest rate of molecular change in human history resulting from exposure to industrial waste of incomprehensible magnitude and nearly 100,000 synthetic compounds, most of which have never had any health or safety studies. This heavy burden of chemical exposure is of particular concern because researchers have determined that our genetic blueprint is not set in hereditary stone as previously thought. We know that our genetic make-up is subject to change and modification, based on our diet, personal experience, stress and exposure to environmental contaminants. This might explain why each successive generation is more brittle or sensitive to the environmental contaminants than the last. While we are close to a point of toxic no return, I am optimistic. My thesis is that we cannot dodge this chemical barrage. There is nowhere on earth to hide, but the chemical catastrophe is not the problem, it is a symptom. To address the problem we need to look within for a profound and personally challenging elegant solution to these toxic times. We see the paradigm shift that is the opportunity and jewel of these toxic times exhibited by people who have looked within. I believe that we already have the skills and technology to change the negative course I have outlined and we are seeing this with the renewable resource pioneers and green economists. Strategies to change individual behavior are essential to break this toxic decline. Corporations will no longer peddle toxic products if informed consumers refuse to buy them. Each of us must evaluate the impact of our choices and attempts to find true happiness from a perspective predicated on compassionate motivation for the benefit of all.

F

URTHER

A

SSISTANCE

If you are interested in learning more about environmental health and what you can do, here are some websites you can consult: • www.Organicconsumers.org • www.Seedsofdeception.com • www.Ewg.org • www.Healthandenvironment.org • www.Ourstolenfuture.org • www.Scorecard.org • www.Cgdev.org Reminder Note: Nutrient dosage suggestions in this book are for adults, not children, unless stated otherwise.

SECTION 3:

Respiratory System I

NTRODUCTION

respiratory system manages the in and out flow of breath and the regulation and transportation of oxygen and carbon dioxide in your body. This activity only requires about two to three percent of the body’s total energy output, even with vigorous exercise. However, lung diseases that compromise respiratory efficiency can result in a 33 percent demand on total body energy production and thereby be a direct cause of death. At rest, each inhalation and exhalation moves about one liter of air for a total of six liters at the normal cycle of 12 breaths per minute. When we sneeze or cough, we disrupt this relaxed rhythm. The velocity of air expelled with a cough can reach 75 to 100 miles an hour, carrying with it any bacteria, virus or other foreign matter to those standing nearby. The lung walls are comprised of tiny air sacs called alveoli, numbering some 600 million, and so intimately associated with a vast plexus of blood vessels for the exchange of gases that we describe this area affectionately as a sheet of flowing blood. In these alveoli the hemoglobin molecule in the capillaries binds to oxygen, and ferries it to the cells of your body to help produce energy. Once free of its oxygen load, hemoglobin collects carbon dioxide, an oxygen waste product, for respiratory release. During exercise, a person’s body may require as much as 20 times the normal amount of oxygen. The nervous system monitors and controls respiration based on blood pH and carbon dioxide levels. Many conditions can lead to respiratory compromise. A stroke can damage the neuronal control systems of respiration. Many other conditions, such as anemia, asthma, pneumonia, emphysema, tuberculosis and cancer can diminish respiratory efficiency. YOUR

CHAPTER 22

Breath of Life Oxygen Exercise LACK of

oxygen reduces energy at the cellular level and suppresses growth of healthy bacteria and yeast in the body. This may lead to fatigue, pain, bowel problems, increased inflammation, reduced cognitive ability and predisposition to almost every chronic disease you can imagine. In general, ample oxygen promotes life, while a deficiency of oxygen leads to decay. Many products claim the ability to increase oxygen in the body, all of which I believe to be over rated. You can increase oxygen in your tissues with exercise, yet many with chronic illness are unable to take adequate advantage of this, and many without chronic illness do not take sufficient advantage of this. Some physicians have promoted the use of supplemental oxygen using various oxygen delivery systems, yet scientists have not researched this well and the procedure can cause disruption to the body with acidosis if not carefully monitored for blood gases. There is a simple, safe, no cost, minimal effort method to increase oxygen in your blood and at the cellular level. Ayurvedic medicine, used for thousands of years in India where it originated, is the most ancient practice of medicine in the world. Indians still practice it successfully to this day. A substance called 2, 3 DPG allows oxygen to be released from hemoglobin in your blood. A lack of this means decreased oxygen in the body tissues and promotion of disease. The presence of this substance allows us to acclimate to high altitudes and prevents altitude sickness. An increase of 2, 3 DPG allows runners who train at high altitudes to excel at sea level, as they are super oxygenated. You can safely teach your body to develop more 2, 3 DPG with regulated breath holding. • Inhale through your nose for four seconds. • Hold your breath for a count of seven seconds. • Exhale for a count of eight through pursed lips. This creates a little backpressure, and you should be able to hear the air being

forced out of your mouth. • Repeat this cycle eight times, twice a day. If you feel lightheaded, just do fewer repetitions until you adjust. Be patient, as it will take about two weeks before your body produces more 2, 3 DPG. This breathing protocol will enhance your exercise performance, and maintain and improve the general function of your respiratory system. Make this exercise part of your daily health routine to enjoy the long-term benefits of increased oxygen in your body.

CHAPTER 23

Stop Smoking Protocol I

NTRODUCTION

on your decision to stop smoking! The primary ingredient here is a true intention to stop. If this is a time of high stress, it may not be an appropriate time to undertake this step toward improved health. Please review both the pros and cons of smoking. Look very carefully at how you use tobacco: to relax, as a habit (like after meals, etc.), to fit in, etc. Perhaps you have stopped before. If so, recall the circumstances that led back to the smoking, as this will give you clues as to what to watch for and change this time around. Be very clear as to why you want to stop. Write these reasons down, and post them where you can see them several times daily. CONGRATULATIONS

S

UPPORT

This is essential. How will you support yourself? How can you enlist others? If your partner/family/close friends/co-workers are smokers, this presents a particular challenge. Perhaps this can be a group effort. Regardless of what others are doing, however, only you can make and maintain decisions regarding what is best for your health. Smoking is a habit, an addictive habit. To change a habit you need to identify the rituals associated with smoking and write down alternatives. If you smoke after meals, establish a different set of habits, create a different routine. • Consider alternatives around what to do with your hands and mouth (Chinese silver balls develop dexterity of hands). • Have on hand low calorie munchies such as cut-up carrots and celery. • Dust off one of your old loves, such as painting, pottery, whatever taps some of those lost creative urges. • Listen to tapes while driving.

• Frequently acknowledge your self worth to yourself and others, and validate the progress you are making daily. • Do not be surprised if some old issues, that the smoking kept hidden, surface. • Be ready if necessary to consult a therapist.

T

REATMENT

If you have not yet stopped smoking, here are a couple of suggestions to help you on the path. Collect the daily remainders of each cigarette you smoke, and then place them into a one-gallon glass container next to your bed. You can add a little beer to the bottle to make it even more offensive. Watch it build. Think of your lungs and liver. Another suggestion is to draw a picture of yourself 20 years from now (it could be just a mix of colors, or a coffin or whatever), depicting what you would look like if you don’t stop smoking, and draw another depicting what you would look like if you stop smoking, and post it on your refrigerator. We are a very sensate oriented species, so these two suggestions should help in your quest to kick the habit.

D

IET

During this transition you’ll want a diet that is more alkaline than acid. This means focusing on the following food groups: vegetables (raw, steamed, salads), fruit of all types, legumes (beans of all types) and grains (rice, millet, oats, etc.). Restrict your intake of red meat products. If you eat meat, favor the ocean going fish or occasionally chicken or turkey. This diet reduces the urge to smoke, keeps weight gain to a minimum and helps your body heal and detoxify.

V

ITAMINS

• Vitamin C: In divided doses, a total of five to eight grams or more daily. Enough Vitamin C can stop withdrawal symptoms. Reduce it if you get loose stools. • B6 or a B complex: about 100 mg daily. • Beta-carotene: about 150,000 IU daily. • 5 Hydroxytryptophan (5-HTP): begin about three weeks before

and up to nine weeks after cessation. Dose: 50-100 mg up to four times a day. • Glutamine: 500-1500 mg one to three times a day will help reduce craving. I do not suggest this one if you have been diagnosed as bipolar. For more on this subject see Chapter 29: “Mood Food”. • About 200 mcg of chromium, one to two times a day, will help keep blood sugar levels more even and reduce sugar cravings.

E

XERCISE

I advise daily exercise, walking, swimming or other physical activity for 20-30 minutes. If you can work up a sweat this is good; if not, a sauna or steam two to three times a week to assist in cleansing is helpful.

SECTION 4:

Cardiovascular System I

NTRODUCTION

heart is essentially a muscular pump, the right side pumping blood into the lungs, the left pumping blood to all other organs of the body. Special mechanisms in the heart maintain rhythmic coordination, to supply more or less blood as dictated by the needs of the body. At rest, the heart pumps out about five to six liters per minute: with exercise it can pump up to 35 liters per minute. Typically, the normal heart beats in adults 65-75 times per minute, but the heart rate ranges from 40 beats per minute to 250 beats per minute. An athlete will develop a very strong and efficient heart, which results in a slower resting heart rate of perhaps 55 or 60 beats per minute. Several events can compromise heart function, including clots that cut off oxygen and nutrients, anatomical damage from infection or virus and neurologic dysfunction causing flutter (rapid heart rate up to 350 beats per minute) or the more dangerous fibrillation, which is an irregular contraction. An electrocardiogram measures the electrical impulses that regulate the heartbeat. It is a non-invasive heart evaluation. It is interesting to note that, with enough time, your heart can grow new blood vessels to compensate for a clogged vessel. However, this is not the best method of resolving blood vessel damage. Blood circulates through your body in arteries, veins and capillaries, carrying nutrients, oxygen, hormones and other metabolites to and from your tissue cells. Even though your muscles make up about 30-40 percent of your total body mass, at rest little blood flows through them (about one liter per minute) compared to other parts of the body. With exercise however, the muscular rate of metabolic activity can increase 50-fold, and blood flow increases up to 20 liters per minute. We measure blood pressure with a mercury pressure scale that indicates two numbers, one higher and one lower. For example, your blood pressure might be 110 over 80, which is a healthy adult ratio. To diagnose high blood YOUR

pressure, we consider readings on two separate occasions. If the higher number exceeds 140 and/or the lower number exceeds 90 that is high blood pressure.

W C HAT IS

HOLESTEROL?

Cholesterol is a body fat or lipid that forms the backbone of all hormones and is part of all cell membranes. Primarily the liver produces cholesterol and it is essential for healthy bodies. The amount of cholesterol that each of us produces is genetically programmed, having very little to do with diet and exercise. If cholesterol were inherently bad for us, we would have died out as a species long ago. Cholesterol comprises three parts: • High-density lipoprotein (HDL) • Low-density lipoprotein (LDL) • Very low-density lipoprotein (VLDL) If you add together the HDL and LDL values of your blood test results, you will see that they almost equal your total cholesterol. The remaining cholesterol value of VLDL is generally not included in test results because it contributes only a small part to the total. We consider HDL to be the healthy component of cholesterol, protecting blood vessels, and LDL is the unhealthy component; a concern, yes, but oversimplified and overstressed by drug companies. Elevated levels of another lipid called triglycerides present a similar slight but mild concern for heart disease as that of elevated LDL.

L H AB

ISTORY

The medical community lowered acceptable blood levels for LDL and triglyceride several years ago from 140 to 100 and 200 to 150, respectively. This change resulted in large part from efforts by the pharmaceutical industry; coinciding with the announcement that synthetic hormone replacement therapy (HRT) increased risks for cancer, heart disease, stroke and Alzheimer’s. The newly increased profit from cholesterol lowering drug sales nicely buffered the economic impact of the hormone debacle. If cholesterol is not the villain, what is? Is it the pharmaceutical companies? No, inflammation is the villain, as we will see further on.

CHAPTER 24

Cholesterol Our Misaligned Friend I

NTRODUCTION

CHOLESTEROL became

a concern years ago when researchers found it to be a constituent of plaque in blood vessels. The assumption soon followed that cholesterol was bad, and opponents launched the anti-cholesterol campaign, urging us to eliminate or decrease foods containing cholesterol, like red meat and eggs. The campaigners also told us that if our cholesterol levels were elevated, we needed to take cholesterol-lowering drugs. The purpose of this section is to correct those mistaken assumptions. Many studies contradict the conventional perspective that cholesterol is bad. Consider this sample of findings: • Cholesterol-lowering drugs often increase death rates. • Decreased serum cholesterol does not necessarily correlate with a decrease in heart attacks. • One third to one half of cardiovascular deaths occur in individuals with total cholesterol levels below 200. • A Harvard University research team calculated that a lifelong program of cholesterol reduction results in a gain in life expectancy of three days to three months. • Pharmacologically lowering cholesterol has numerous side effects, particularly that of liver damage. Studies have shown a high degree of plaque in individuals in their late teens and early twenties. Another study found that 97 percent of infants autopsied had early signs of plaque formation. Clogged and damaged blood vessels can cause heart attack, stroke and clots that can lead to other health complications such as intermittent claudication (disrupted blood supply to the legs causing pain and inability to walk). Clearly, cholesterol and plaque are concerns, but the story is not a simple one. Overall, I believe that cholesterol by itself is essential to our

health, and the majority of negative publicity surrounding cholesterol serves only to profit the pharmaceutical industry.

I

NFLAMMATION

As stated earlier, cholesterol is one of the main components of plaque in damaged blood vessels. Inflammation causes damage to blood vessels. If you have inflammation in your blood vessels, you will have plaque build up to protect those vessels no matter what your levels of cholesterol, HDL or LDL. Just like a knife cutting your hand: get a cut, get a scab; but no cut, no scab. No damage, no plaque. Why would you take drugs that would interfere in making a scab on your hand if injured? The same goes for blood vessels; you need to address the cause by avoiding the injury (inflammation), not the response to injury (plaque formation).

H

OW TO AVOID INFLAMMATION

• Get regular exercise. • Get enough sleep so that you feel rested upon waking, most of time. • Eat a healthy diet including eggs, if you are not vegetarian, and avoid rancid oils, high sugar, highly processed food, white flour products, pharmaceutical drugs, alcohol and nicotine. See Chapter 1: Diet for Health. • Maintain a healthy weight. • Maintain healthy blood sugar and hormone levels. • Address hormone imbalances. • Engage in positive thinking: see Chapter 10; “Six Steps to Happiness”. • Do not let stress get you down: see Section 2: “Detoxification System”.

H

OW TO HAVE HEALTHY BLOOD VESSELS

A protocol for healthy blood vessels includes eating dark fruits (blueberries, dark cherries, blackberries, dark grapes, etc.) which are preeminent for stroke prevention, heart health and hemorrhoid prevention and

cure. In addition, buy good quality whole food multiple vitamins and minerals, not those from Costco or drugstores. Include essential fatty acids from fish oil, about 1,200-2,400 mg two to three times daily (best taken with meals). Manage your weight. Other supplements you might take include magnesium, 200 mg once or twice a day; calcium citrate, 500 mg daily; Rlipoic, 100-500 mg daily; hawthorn, 500 mg once daily; zyflamend, a general full body anti-inflammatory and arginine, 500 mg daily unless you have herpes or get cold sores (see Chapter 37: “Herpes”.)

A I NTI-

NFLAMMATORY

T

ESTING

• Lipoprotein (a): Lipoproteins are molecules that transport cholesterol and triglycerides in the blood. Individuals who do not show other signs of risk for heart disease may have genetically elevated levels of lipoprotein (a). This accounts for many apparently healthy individuals who have had heart attacks, yet were displaying unblemished health beforehand. Elevated levels also indicate increased risk for stroke. • PLAC Lp-PLA2: This enzyme is specific for inflammation in blood vessels. • Saliva hormone tests for estrogen, progesterone, testosterone and DHEA, deficiencies of which promote inflammation • Essential Fatty Acid Profiles

CHAPTER 25

Hypertension O

VERVIEW

number of people in the U.S. with hypertension or high blood pressure exceeds 62 million people or more than 20 percent of the population six years of age and older. Although blood pressure often increases with age, 2.8 million children between the ages of 6-17 have high blood pressure. Of the 62 million people with hypertension, 35 million or 56 percent do not even know they have it, due to lack of testing. African Americans, Puerto Ricans, Cubans and Mexican-Americans are more likely to suffer from high blood pressure than Caucasians. By age 65, nearly 50 percent of our population has hypertension. Heredity is a factor. If high blood pressure runs in your family, you are at increased risk. Women who are pregnant or women taking oral contraceptives are also at an increased risk for high blood pressure and need more frequent monitoring. Hypertension is one of many diseases common to Western countries. Studies reveal that people living in remote areas of less industrialized countries have virtually no primary hypertension and no increase in blood pressure with advanced age. As these individuals relocate to industrialized areas and assume a Western diet, they experience an increased incidence of hypertension. THE

C

ONCERN

Health risks are associated with high blood pressure. Undiagnosed and or untreated hypertension can lead to serious health concerns such as arterial damage, kidney damage, heart disease, stroke and death.

C

AUSE

Primary or essential hypertension occurs in 90-95 percent of people with hypertension. We do not yet clearly understand the cause. This diagnosis is

made after your doctor has ruled out the possibility of secondary hypertension. Multiple factors lead to primary hypertension. They include caffeine consumption, lack of exercise and emotional stress. Secondary hypertension occurs in about five to ten percent of individuals with hypertension. The typical causes are disorders of the thyroid, adrenal, kidney and nervous systems and anatomical irregularities of blood vessel formation. Your doctor can identify the source of the problem.

S

YMPTOMS

Hypertension exists when the systolic or upper blood pressure reading exceeds 140 and/or the lower (diastolic) reading exceeds 90. An elevated reading must occur on at least two separate occasions when you are in a resting or relaxed state. Hypertension is potentially a serious illness, yet its presence remains in deadly silence unless you have your blood pressure tested periodically. Usually no physical symptoms like headaches or dizziness alert you to the problem. Only the simple test of checking your blood pressure will identify this condition.

T

REATMENT

Consult with a qualified health care provider to identify what type of hypertension you have. If your blood pressure is significantly elevated, prescription medications may be necessary to avoid a life-threatening situation. Implement the suggestions that follow and take charge of your own health care. One or more of these suggestions may be all that you need to make a difference in your blood pressure. You may want to consult with a health care provider for further guidance.

Diet Reduce or eliminate: • Alcohol (maximum of two ounces daily) • Coffee and other stimulants • Sugar • Commercially-grown red meat

Food to favor • Variety of vegetables • Grains like whole wheat bread, millet and rice • Fruits and legumes (or beans) of all types • Ocean-going fish like salmon • Occasional white meat, like poultry or chicken • Garlic and lecithin (a soybean product) are two food items of particular value. Supplements to Consider • Vitamin A or beta-carotene, Vitamin C, B complex, and Co- Q 10 • The minerals calcium and magnesium make a good addition to the nutritional program. Add these gradually if you are on blood pressure medications and monitor for significant changes in your blood pressure. • Essential fatty acids are important: omega-3 fatty acids from saltwater fish or fish oil capsules.

Weight If you are overweight, reducing can make a significant improvement in your blood pressure.

Exercise Exercise is another important therapy for blood pressure control. Physical activity can reduce and prevent high blood pressure and assist in achieving and maintaining relaxation. The World Health Organization advises people that an exercise program can curb hypertension. Exercise should involve the large muscles of the body and be based on your lifestyle and your physician's advice. Exercise three to five times a week for 20-45 minutes each time. Here is a formula to tell how intense your exercise should be: first calculate your maximum heart rate by subtracting your age from 220. For example, if you are 60 years old, then your maximum heart rate is 220 minus 60, or 160. Second, exercise at an intensity that produces between 50-70 percent of your maximum heart rate. In this example, 50 percent of 160 equals 80 heart beats per minute, and 70 percent of 160 equals 112 heart beats per minute. If you find yourself too winded to talk while you are

exercising, it is a sign to slow down. Consult with your physician if, while exercising, you experience shortness of breath, any type of pain from your stomach up to your left shoulder, dizziness, disorientation or any other form of physical concern. Make exercise part of your daily routine. It’s a long-term preventive for many health care complaints.

Stress Management Excessive or prolonged stress can elevate blood pressure. Find a stressreducing activity, such as a progressive relaxation technique that helps to release muscular tension. Some examples include yoga, meditation and biofeedback. They allow your body to experience and maintain a more relaxed state. Smoking is linked to elevated blood pressure, so it is not a good method of stress reduction. Many pharmacies sell a device called Resperate®, which uses sound to guide people into a more relaxed pattern of breathing and lowers blood pressure. Find more information at the website http://www.resperate.com.

Herbal Intervention Probably the most widely studied herb to consider is hawthorne (Crataegus) or hawthorn berry available at health food stores. In my practice, I use several herbs such as Rauwolfia, linden (Tilia) and mistletoe (Viscum album), but I do not recommend self-treatments with these strong herbs. Do not take an herb that might interfere with prescription medications. Consult a qualified health care provider if you have a question.

SECTION 5:

Neurologic System I

NTRODUCTION

healthy nervous system is crucial as we age and for avoiding the risks of neurologic diseases like Alzheimer’s. By working with my diet and exercise suggestions, you can help protect your nervous system from the degradation of oxidative damage (or free radical damage) in later years. The nervous system regulates body functions. It controls the movement of all your muscles and most of the changes in your heart, liver and other organs. The nervous system conducts and coordinates a host of other activities such as memory, thinking and processing information like pain, smell and all other sensory data. The nervous system continually processes millions of bits of incoming sensory information and sends out command signals to effect changes immediately; or it can store commands in memory files to provide responses in a minute, a week or sometimes years later. Some nerve fibers transmit up to 1,000 impulses a second traveling at speeds of 200 feet a second. No wonder the brain’s major function is to filter incoming information before initiating a response! The brain discards as irrelevant almost 99 percent of all sensory information it receives. With evolution, the nervous system has inherited attributes that remain in the spinal cord, brain stem and the higher brain. The spinal cord is more than a conduit of nervous tissue. Neuronal tissue command centers in the spinal cord can initiate many muscular movements, reflexes and other activities. When you experience too much stress, your nervous system regulates the fight or flight response. Many subconscious activities like the control of blood flow, balance, salivation, emotions, pleasure and pain originate in the brain stem. The brain is the storehouse of memories and site of thought processes that allow humans activities and choices beyond that of beings with less developed nervous systems. Your brain functions very much like a computer. One nerve ending may A

have as many as 6,000 connectors to other nerves. Chemical signals called neurotransmitters send electric or chemical impulses from one nerve junction to the next. Some of these are dopamine, epinephrine and serotonin. Science has identified opiate neurotransmitters that provide analgesic responses affecting the sensation of pain. Nerve excitability is also a product of the surrounding fluids. The low acid environment created during a diabetic crisis can depress the nervous system to the point of coma. Caffeine acts as a stimulant for nerve conduction and excitability. Often nerve fibers overlap and produce referred pain. The low oxygen environment of heart disease, for example, will produce referred pain in the shoulder, chest and arm during flare-ups. Herpes zoster, a virus that causes shingles, infects nerve tissue and can create referred pain at different sites along the nerve fibers that run from the infected area. Headaches can be referred pain from deeper structures. Some of these include swollen blood vessels tugging on the brain’s support framework and more distant locations like a spinal cord inflamed by meningitis, nerves irritated by alcohol ingestion or toxic waste products of constipation. Your nervous system significantly determines muscle tension, how relaxed or tight muscles are. Those using yoga to stretch their muscles are training their nerves to allow more relaxed and elongated muscles. The electroencephalogram (EEG) measures brain wave activity,

CHAPTER 26

Pain, Pain Go Away I

NTRODUCTION

PAIN is

one of the most challenging symptoms for patients. Chronic pain leads to depression, anxiety, fatigue, sleep deprivation and other symptoms that endanger personal relationships, employment and the ability to engage in daily activities. Everyone experiences some degree of pain in life. Pharmaceutical companies, and their investors, take advantage of this fact. Vicodin is a highly addictive synthetic narcotic marketed for symptomatic pain relief. Vicodin is the most frequently prescribed drug by medical doctors and has been for the past several years. A goal of this chapter is to look beyond symptomatic relief to address the causes of pain. Underlying our perception of pain is inflammation. There is a direct relationship between degree of inflammation and the amount of oil consumed. The western diet is particularly pro-inflammatory with an excess of omega 6 oils contributing to pain and chronic disease. Eicosanoids are molecular messengers derived from omega oils. Just as we can eat healthy proteins (organic eggs) and unhealthy ones (Jimmy Dean® sausages), we can also choose healthy omega oils (fish oil: antiinflammatory omega 3 eicosanoids) instead of unhealthy ones (Mac-burgers, Mac-fries, Mac-shakes with pro-inflammatory omega-6 eicosanoids). Injury, infection and allergic reactions result in the release of fatty acids from injured cells. Enzymes like cyclooxygenase (Cox) convert these acids into eicosanoids. With an acute injury, this process of pro-inflammatory eicosanoid release is an essential part of healing. In chronic inflammation, the process is prolonged, and the multi-billion dollar pharmaceutical industry pumps out non-steroidal anti-inflammatory drugs (NSAIDS) and Cox 2 inhibitors to provide symptomatic relief. The unhealthy omega 6 fatty acids in commercial meats and oils (filled with herbicides, insecticides, synthetic hormones, antibiotics) contain many of the pro-inflammatory eicosanoids that increase our sensitivity to nerve pain. With a broken bone, the increased pain due to the pro-inflammatory

eicosanoids is a good thing, reminding us not to move about too much. These same compounds are less helpful with chronic inflammation when we are sitting at desks trying to meet deadlines. It is important to remember that we need a balance of omega 6 to omega 3 oils in our diet. Before 1900, our diets provided this healthy ratio of 3:1. Today’s standard American diet, with a high intake of vegetable oils (corn, soy, safflower, sunflower) along with adulterated commercial meats, results in a dietary ratio of 20:1 omega 6 to omega 3 oils. Our bodies are not designed to handle the pro-inflammatory imbalance that promulgates a high degree of inflammatory-mediated pain. If you are eating a relatively healthy diet, you do not need to worry about decreasing omega 6 oil consumption because you have already done so. For pain control, increase omega 3, especially EPA and DHA from fish oil, which is more effective than the omega 3 in foods such as flax seed or oil. Many studies revealed that fish oil is safe and effective in reducing proinflammatory and pain-sensitizing molecules. Also, it simultaneously raises levels of anti-inflammatory, self-healing molecules that control the pain of conditions like arthritis and degenerative disc disease. For pain relief you need about three grams of EPA and DHA daily. If you are taking capsules, do not look at the total content of oil, use the EPA and DHA amounts per capsule to determine the dose required to obtain three grams. Often this may mean taking up to 10 capsules a day. Do not take them all at once. Spread them out, and take the oil in the middle of the meal to avoid burping fish oil. Build up to this dose over 5-10 days. If burping the oil is a problem, try Nordic Natural® fish oil or an enteric-coated capsule that does not open until it has passed through the stomach. A Fatty Acid Analysis blood test can assure proper metabolic balance when using fish oil to fight pain for longer than six months. For less than six months, you can safely follow this therapeutic guide without concern unless you are taking prescription drugs like Coumadin®.

A

DDITIONAL

M

ICRONUTRIENT

P M AIN

ANAGEMENT

C

ONSIDERATIONS

• Eat a variety of food as close to its natural state as possible. Avoid the high acid pro-inflammatory Standard American Diet (sugar, soda, white flour, tap water, nicotine, alcohol, unhealthy fast food oils, processed food, chemicals). • Use methylsulfonylmethane (MSM), an analgesic that relaxes

muscles and improves blood flow and nutrient delivery to cells. Dose: 1,000 mg, one to two times daily. • Use magnesium, which activates more than 350 enzymes in the body (crucial for healthy cellular function); improves cellular energy, which decreases inflammatory cellular waste build-up (especially important with fibromyalgia and chronic fatigue syndrome), muscle relaxer and is a mood stabilizer. Dose: 250 mg twice daily. • Use white willow as directed on the label. Do not use it if you suffer from gastric reflux or gastric ulcer. • Use Zyflamend: herbal anti-inflammatory. Dose: as instructed on label. • Use SAM-e: as directed. • Use B-complex: decreases nerve pain. Dose: 50 mg twice daily. • Use Vitamin D: deficiency leads to muscle pain. Dose: 3,000 IU daily. • Use folic acid: deficiency increases nerve pain. Dose: 800-1,000 mcg daily. • Use NAC to increase glutathione levels and remove inflammatory toxins from the body. Dose: 500 mg, one to two times daily. • Use healthy natural Cox-2 inhibitor foods: grapes, turmeric, rosemary, onions and apples.

CHAPTER 27

Castor Oil Pack I

NTRODUCTION

prescribe castor oil packs to my patients for a variety of health concerns including headaches, liver disorders, constipation, intestinal disorders, gallbladder inflammation or stones, seizures, abdominal pain from too much stress, endometriosis and adhesions from surgery. Note: do not use castor oil packs if you are pregnant, suffer from ulcers or may have appendicitis. I

R

EQUIRED

S

UPPLIES

• Flannel or cotton cloth • Plastic sheet (a garbage bag or saran wrap is O.K.) • Electric heating pad or hot water bottle • Towel or blanket • Castor oil (six ounces or a little more)

P

ROCEDURE

1. Fold the flannel into two to four layers to fit over area of treatment (the upper or lower abdomen or all of the abdomen). 2. Cut a piece of plastic a few inches wider than the cloth. 3. Over a bowl, pour castor oil onto the cloth, fold it and squeeze until it is oozing. Unfold the cloth. It should be wet but not dripping. 4. Lie on top of towel and apply the cloth to treatment area. Cover with the plastic, then the heating pad and then wrap the towel around you (pin it if necessary). You may want to cover yourself with a blanket at this time to stay fully warm and comfortable. The heat should be as much as you can comfortably tolerate, but be careful not to burn yourself. 5. Remain for at least 30 minutes or longer if you wish, up to eight hours! Relax, meditate, do visualizations of radiant health.

6. After the treatment, clean your skin with baking soda (about three tbs. per quart of water). Dip a piece of cloth into the soda water and rub the skin briskly until it is cleansed. 7. You can keep the castor oil-soaked cloth in a container in the refrigerator and reuse it 10-15 times.

F

REQUENCY OF

T

REATMENT

Try this treatment once daily for 10-12 days or longer you wish. If it aggravates your condition, stop and contact a health care provider.

CHAPTER 28

Alzheimer’s - A Natural Approach I

NTRODUCTION

Alzheimer first identified Alzheimer’s Disease (AD), the most common form of dementia, in 1901. Today, by age 65, one in eight Americans develops AD; and by age 80, half of the population is afflicted. The first signs are memory deficits with an insidious progression to the total destruction of the brain, mind and sense of self. Pharmaceutical treatment for AD is transient, minimally beneficial and marked by side effects. The five drugs approved for AD therapies slow the progression by 6-12 months, but only for half of the patients treated. Certain nutrients match or exceed the pharmaceutical benefit with increased safety, but still they are only marginally beneficial. There is no medical solution to Alzheimer’s Disease because it is not a medical issue. It is a devastating illness born of the condition of our times. Contaminated air, water and food supplies expose us to countless unregulated synthetic compounds and an array of heavy metals such as lead, mercury and fluoride. The unquantifiable synergistic effects of these chemicals with their rich reservoir of free radicals cause inflammation in the brain that results in neurologic degradation and AD. That is why no pill cures AD; it is a causality disease of our toxic environment. The good news is that we can minimize our risk for AD with the aid of natural medicine. Early intervention for AD is essential and holds promise for a positive outcome. The first signs of potential AD appear years before doctors can make an actual diagnosis. Typically, we think of bacteria or virus causing illness; in the 21st century, however, whether it is thyroid disease, autism, cancer or Alzheimer’s, the primary culprit is not biologic but synthetic. The Nuns study exemplifies this process. It began in 1986 at the Catholic Order School Sisters of Notre Dame. The study included ongoing functional assessments, blood sampling and other monitoring including autopsy. In contrast to the general population, the nuns did not display AD. Only three of 13 nuns who passed age 100 showed AD. A significant autopsy DR.

finding in a few of the nuns was marked deterioration of brain tissue, yet before death they had not displayed signs of AD. The study attributed the relative absence of AD in this community to their meaningful spiritual orientation, low stress lifestyle and relatively clean environment. They enjoyed a nutritious diet with ample vegetables and fruit, engaged in regular yoga and aerobic exercise and kept their minds engaged and active. Our brain relies on a high volume of oxygen for its activity. Oxygen metabolism yields a free radical oxygen molecule as a waste product, thus demanding a good complement of antioxidants to protect the brain even in the best of times. A particular concern is that our brain has a low antioxidant capacity to begin with, making nerve cells susceptible to injury from inflammatory compounds such as non-organic food items, processed foods, excess sugar, alcohol, nicotine and polluted air and water.

P

REVENTION

Regular exercise helps prevent obesity, heart disease, insulin resistance (see Chapter 36: “Diabetic Syndrome”) and high blood pressure, all known risk factors for AD. Individuals who exercise (walking more than one hour three times a week) have a significantly lower risk for dementia while enhancing their cognitive capabilities. Mental exercise enhances new neural growth, while lack of mental exercise allows neural connections to die out. Neurobics is the term used for brain fitness activities associated with memory tasks; playing video games; taking online courses and working crossword puzzles, Sudoku and other cognitive challenges. The brain is capable of rebuilding lost circuits. Just like muscle tissue, use it or lose it. Animal studies show both physical and mental activity create new nerve tissue, neuronal connections, capillaries and support networks for the nervous system, regardless of age. For more information on the topic of brain plasticity, see The Brain That Changes Itself by Dr. Doidge. Along with exercise, good quality sleep is an essential component of an AD preventive protocol. Please see Chapter 9: “Sleep”, to learn more on this subject. A diet rich in variety (all the colors of the rainbow) in as close to its natural state as possible (organic) in naturally packaged containers (not plastic: see Chapter 17: “Our Toxic World”) is one of the best preventive

measures against AD a person can take. These lifestyle measures are essential in preventing AD. You can augment them with the natural therapies listed in the following section.

N

UTRIENTS TO

P

ROTECT,

R

EPAIR AND

E

NHANCE

N

EURONAL

T

ISSUE

• Phosphatidylserine: 200-300 mg daily • EPA and DHA fish oil: 1,000 mg, up to three times a day • Glycerophosphocholine: 1,200 mg daily • Vitamins and minerals to include: C, E (mixed tocopherols), Folic acid, B12, Thiamine, Selenium, Zinc • Acetyl-L-Carnitine: 1,500 mg daily • N-Acetyl-Cystiene: 500 mg daily • Ginkgo: 100-200 mg daily

Oils The largest portion of a nerve cell is its wall, composed primarily of fatty compounds that are especially vulnerable to inflammatory oxidative compounds. Healthy fats are essential to form healthy nerve cell walls. Healthy oils are found in organic meats and fish, seeds, grains, nuts, avocados, coconut, hemp and flax oil. The old adage, “Eat your fish, it’s good for the brain,” really does have merit. Omega 3 and omega 6 fish oil in excess of 1,000 mg daily of EPA and DHA seem to have the most benefit for prevention, reduced progression and generalized age-related cognitive declines. One study looked at 65-94 year olds over a period of several years and found a 60 percent decrease in the risk for AD for those who ate fish once a week vs. those who rarely or never consumed fish. Phosphatidylserine, found at highest concentrations in the brain, is another essential oil to ensure healthy nerves. It is an excellent complement to the fish oil. Glycerophosphocholine helps maintain healthy nerve tissue both inside and outside of the cell, improving orientation, attention, memory, language skills and mood. Studies have shown this nutrient to perform better than donepezil (Aricept®) a popular synthetic drug prescribed for AD.

Vitamins and Minerals

The value of a good quality multiple vitamin and mineral supplement is that it provides a host of essential nutrients to complement a healthy diet. Healthy nerve tissue needs vitamins C, E, folic acid, B12, thiamine and minerals like selenium and zinc. Antioxidant vitamins including C, E, betacarotene and their co-factors such as zinc and selenium further protect against inflammatory nerve damage. Additionally, the calcium, magnesium and zinc in a whole food multiple supplement help prevent an aluminum build-up in the brain, a controversial heavy metal contributor to AD. Acetyl-L-Carnitine (ALC) is a form of amino acid that provides energy to nerve cells and helps maintain cell wall integrity. While its benefits for AD have been mild, it is often included in a preventive natural treatment protocol. N-Acetyl-Cystiene (NAC) is an important amino acid to help reduce toxic overload, including a reduction of heavy metals. It transforms into glutathione, the quintessential detoxifier, especially protective for the lungs, brain and liver.

Herbs Standardized leaf extracts of Ginkgo biloba are the most studied for AD and dementia. Look at supplement ingredients for 24 percent flavone glycosides and six percent terpene lactones by weight. Ginkgo has merit not only for prevention but also as a treatment for mild to moderate AD without side effects. Ginkgo is quite safe, with no adverse effects on bleeding times as some assert. However, taking too much of it too quickly may result in headaches. A lower dose readily resolves that problem. The herbal extracts vinpocetine and huperzine show no benefit in the treatment of AD in clinical trials, but they may provide prevention. Several other nutrients under study display promise for cognitive support with anti-inflammatory and antioxidant activity. Some of these include curcumin from turmeric, green tea catechin extracts, blueberry, resveratrol, dark pigmented fruit, sage, rosemary and lemon balm.

S

UMMARY

Double-blind studies validate all of the nutrients mentioned to aid in the prevention of Alzheimer’s disease. Synthetic medicine offers little preventive measures when it comes to AD, while natural treatments offer a significant risk reduction. Lifestyle factors play the most important preventive role, and

natural supplements further decrease risk not only for AD, but also for other neurologic and chronic health concerns. A solution to this pandemic of synthetic-based illness is unlikely to come from the American medical establishment. Conventional medical practitioners are unable to advocate properly for public health and safety. Their illegitimate marriage to corporate enterprise paralyzes them. The solution will come from increasing numbers of citizens who take more responsibility for their health and well-being and by electing public officials who will support and demand sane environmental and public health policies.

CHAPTER 29

Mood Food I

NTRODUCTION

CHOCOLATE,

marijuana, cocaine, sugar, salmon, tofu and eggs share a common characteristic: they are all drugs of varying nutritional content that stimulate either inhibitory or excitatory neurotransmitters (chemical messengers) in the brain. They cause feelings of satisfaction or discontent and moods of joy, happiness, anger, depression, confusion and anxiety. Indeed, food is our medicine. If you eat to energize yourself, to lift a mood, to calm a hurt or ease a pain, then you may be self-medicating by supplying and stimulating specific amino acid activity in your brain. Whether illegal drugs like cocaine or legal ones like chocolate or turkey, the amino acid activities of these natural compounds create moods. Understanding and manipulating amino acids can profoundly influence our moods, equal to and often more reliably and safely than prescription drugs can. The source can be in our food or in concentrated supplements. Four categories of amino acids are responsible for most of the highs and lows we experience.

S

EROTONIN

Serotonin is one of the most studied inhibitory neurotransmitters, found not only in the brain, but also in large quantities in the digestive system. If you eat to get a mood lift, you may have a serotonin deficit. Serotonin deficiency will often result in late-day cravings for sweets or other mood modifiers like alcohol and marijuana. A deficiency of this important inhibitory neurotransmitter may foster negative, obsessive thoughts and worry. Poor self-esteem can result in individuals becoming shy, fearful, irritable and prone to panic attacks. Serotonin deficiencies also lead to sleep problems, along with aches like fibromyalgia and an aversion to hot weather. Lack of bright light, a hallmark of Seasonal Affective Disorder, further diminishes and aggravates serotonin deficiency symptoms. Caffeine, diet

sweetened drinks, stress and lack of exercise lower serotonin levels. A serotonin deficit can result from a lack of healthy dietary protein intake from ocean-going fish, organic eggs and chicken or healthy vegetarian sources like mixed nuts, seeds, grains and legumes. Healthy fats in these organic foods provide additional support for ensuring healthy serotonin levels. You can raise your serotonin levels by supplementing with the amino acid tryptophan or its derivative 5 Hydroxytryptophan (5HTP). I prefer 5HTP because it works for almost everyone. Each person is different, however, so experimentation is warranted. If you do not respond favorably to one, try the other. The typical dose for tryptophan is 500 mg up to three times a day and for 5HTP, 25-100 mg one to three times a day as needed. You should feel a benefit within 15 to 20 minutes of taking this amino acid, and the effect lasts three to six hours.

C

ATECHOLAMINES

The three catecholamines are dopamine, norepinephrine and epinephrine or adrenaline. Dopamine creates norepinephrine and adrenaline. They are excitatory neurotransmitters. Catecholamine deficiency will fuel one’s hunger for high-octane stimulants like caffeine, chocolate, NutraSweet® and cocaine- type drugs. It is interesting to note that while alcohol, tobacco and marijuana slow down people, those with catecholamine deficiency perceive a lift from such drugs. These drugs, as well as pharmaceutical antidepressants, are only messengers stimulating the brain to produce more catecholamines. If the catecholamines are in short supply to begin with, stimulation by drugs of any type leads to dependency and disappointment. Deficiency may result from too much stress, high carbohydrate or low calorie dieting, lack of exercise and a hormone deficiency condition like menopause. The catecholamine deficient person may experience depression, low energy and poor focus like with attention deficit disorder. A person with a serotonin deficiency depression generally has more energy than one with the type of depression caused by catecholamine deficiency. If food gives you a significant energy boost and improves focus, you may be tyrosine deficient. Tyrosine is the amino acid that creates dopamine. We need tyrosine to create thyroid hormone, a deficiency of which mimics a catecholamine deficiency. Food contains tyrosine, especially high protein sources such as cheese,

fish and eggs. Take supplement doses of 500-1,000 mg early in the morning and again in the late morning if needed. You should see benefits within a few days. It is important to use tyrosine only as long as you need to. It is not another drug, but to be used for regaining balance while you correct the lifestyle habits that caused the deficiency. Use caution with tyrosine if you have migraine headaches, high blood pressure or bipolar (manic-depressive) disorder.

GABA Gamma-aminobutyric acid (GABA) is the brain’s main inhibitory neurotransmitter. Overly excited states mark a GABA deficiency. You might have feelings of being wired, stressed, overwhelmed, pressured, uptight, physically tense, easily frustrated or snappish. If you eat to calm yourself, you may be GABA deficient. Hypoglycemia, low blood sugar from going too long without food, may indicate GABA deficiency. Food sources for GABA are the same as those for tyrosine listed in the previous section. If you wish to use a supplement, typical dosing is 100-500 mg, one to three times a day. Use caution if you have low blood pressure.

E

NDORPHINS

Endorphins include about 15 different neurotransmitters that facilitate feeling pleasure and reduction of pain. Deficiency of endorphins results in oversensitivity like crying easily, having difficulty recuperating from a loss and touchiness to pain. There may be a history of chronic pain. People who eat to soothe sensitive feelings may be endorphin deficient. These individuals often crave indulgences such as bread, cheese, wine, marijuana, tobacco, lattes and chocolate. Chocolate contains quite a smorgasbord of mood altering chemicals including theobromine, caffeine, slasolinol, phenylethylamine and amandamide (a marijuana-like cannabinoid neurotransmitter). I often recommend endorphin elevating amino acids to help break these habits. It takes a multitude of amino acids and essential fatty acids for the body to make endorphins, so a well-rounded diet with adequate protein intake is very important. The most common supplement to raise endorphins is phenylalanine (PA). It is available in two forms, D and L.

Use DLPA if you need more energy with your mood elevation. Dosage ranges from 500-1,000 mg of equal parts D and L phenylalanine before breakfast and again at mid-morning if needed. Use DPA instead of DLPA if you don’t want to be too stimulated and/or if you tend to have headaches, high blood pressure, insomnia, phenylketonuria (PKU), Parkinson's disease, bipolar disorder or have a personal or family history of melanoma. Natural endorphin elevators include sun, nature, romance, music and exercise. Regarding exercise, beware of developing the addictive state in which you exercise to achieve an endorphin high.

S

UMMARY

Generally, you can address mood disorders by working with one or a combination of these amino acid categories, often with better results than with pharmaceutical drugs. Do not forget those healthy lifestyle habits of nutritional food, exercise, sleep and spiritual nourishment. If you don’t find the results you are hoping for, it may be due to an additional unidentified health concern such as an imbalance of thyroid or sex hormones, a nutrient absorption and metabolic compromise, a blood sugar imbalance or using a poorly manufactured supplement.

CHAPTER 30

Attention Deficit Disorders (ADD) I

NTRODUCTION

of our lives we learn new things, and we acquire knowledge in slightly different ways. Some people are more auditory in learning style while others are visual. To some degree, we all have learning disabilities, and as we move from childhood to adulthood, we learn to compensate in ways that optimize our styles of learning and behaviors in society. Some individuals “fit in” with acceptable social standards, but some do not. For those children or adults, the challenges of not thinking, behaving or learning in the conventional ways can be devastating during school years and later in life on the job. The incidence of Attention Deficit Disorders (ADD) is growing rapidly. All too often, people receive labels of certain condition like ADD, or ADD with hyperactivity (ADHD) or Oppositional Defiant Disorder (ODD). The medical community prescribes drugs for a quick solution. Typically, this approach does not work, resulting in a visit to an ND. This subject transcends what I can address in one chapter of this book. However I want to share a little of my experience working with individuals who have learning disabilities including autism, Asperger’s Syndrome and others. The focus in this chapter is on Attention Deficit Disorders, but it often overlaps with different conditions, making the comments applicable to a wide range of individuals. In this chapter, ADD refers to both ADD and ADHD. In making a specific learning disability diagnosis, I have learned two valuable lessons. First, by correctly identifying a condition, the appropriate therapy can be implemented. Second, sometimes labeling a person as ADD becomes a self-fulfilling prophecy for the individual, family, friends, teachers and employers. I will not make a diagnosis of any learning disability, and if a concern is voiced, I refer the person to a therapist or psychologist (not an MD) for a thorough evaluation. On several occasions, evaluations revealed that ADD was not a concern or other significant conditions existed in addition to the ADD, providing the possibility of more comprehensive therapeutic ALL

approaches. It is typical for one or both parents to have traits similar to the child with a learning disability, especially ADD characteristics. Research findings show that individuals with ADD exhibit slow brain wave functions in the frontal lobes. This is where decision-making, most of our cognitive processes, organizational thoughts and ability to focus occurs.

I

NTERVENTION

A proper diagnosis may require a blood work-up and physical exam to rule out an underlying metabolic disorder. Once that is accomplished, the approach begins with the basics. The patient maintains a diet journal. I am concerned about adequate protein intake, regularity of meals, quality of food and possible allergies. Sometimes I ask for a diet log from the whole family, as these conditions are not confined to just the patient. The whole family needs to be involved with the treatment protocol. Improved diet can change a person’s behavior significantly. Removing refined sugars (anything that is not part of a whole fruit) and white flour products often eliminates serious anger management issues. Eating even a little bit of wheat precipitates pronounced hyperactivity and cognitive changes in sensitive individuals. Do not believe claims that diet does not play a role in learning disabilities. Various diet programs (such as the Feingold diet) have been suggested in the literature, and they often provide significant benefit. If you have done even a little research, you have found that supplementing with the following nutrients may be beneficial: • Essential fatty acids (e.g., flax, hemp or fish oil) • Calcium • Magnesium • A good quality multiple vitamin and mineral (from a health food store, not a drugstore brand) • Certain amino acids (see Mood Food in the chapter on the nervous system) These nutrients may be missing in many people’s diets. In addition, an inability to absorb and properly metabolize these nutrients is a factor with a deficiency manifesting in learning disabilities. If the above suggestions are not providing the results you had hoped for,

then you may want to seek out care with a practitioner who is skilled in one or more of the following: allergy identification and elimination, homeopathy, acupuncture, behavioral psychology and neurotherapy. I sometimes order blood tests to evaluate the status of amino acids, essential fatty acids and vitamins and minerals; however, these tests are expensive and often not covered by insurance.

Resource: Last Child in the Woods: Saving our Children from Nature Deficit Disorder, by Richard Louv. We know that environment plays a significant role with attention disorders. This excellent book addresses this subject.

SECTION 6:

Endocrine System I

NTRODUCTION

nervous system controls body functions and neuronal-released hormones dictate the rate at which metabolic activity occurs. A single cell may have 2,000 to 10,000 hormone receptor sites, each receptor configured to respond to a specific hormone. All cells secrete hormones or hormone-like substances, however, the primary endocrine gland hormone producers and their actions are as follows: The pituitary gland inside your skull produces growth hormone for every cell of your body, and it makes a thyroid-stimulating hormone to increase blood levels of the thyroid hormone when it is low. It also regulates ovarian activity, sperm formation, sex hormone production and promotion of breast milk following pregnancy. The adrenal glands, which sit atop each kidney, release cortisol, especially when the body is under stress. This affects metabolic rates and controls inflammation in tissues. Body salt and potassium balance is also an adrenal hormone function. The thyroid gland regulates body metabolism, promotes calcium deposits into bones and stimulates growth in children. The parathyroid glands control the release of calcium from the bones, calcium uptake by intestines and regulate calcium blood levels. The pancreas secretes insulin for blood sugar control and glucagon to release stored sugar in the liver when blood sugar levels are low. Ovaries produce estrogen, progesterone and testosterone for secondary sexual characteristics and reproductive purposes. In males, the testes produce testosterone for masculinity and reproductive purposes. The placenta produces several hormones to ensure fetal and maternal health. Some glands secrete hormones within seconds after neural stimulation. The chemicals released produce immediate reactions within a minute, but in two to three minutes, the effects end. A good example is epinephrine released from the adrenal glands when we are frightened. In contrast, thyroid THE

hormones may be stored for several months. Once released into the bloodstream, they can take days before becoming fully active, effecting changes in metabolism that may last from four to six weeks.

CHAPTER 31

Thyroid: Axillary or Basal Body Temperature Test (BBT) common endocrine problem is hypothyroidism, with a lack of thyroid hormone being produced. There is concern that current lab tests for the diagnosis of hypothyroidism (low thyroid function) are inadequate. To help complement your blood test for identifying low thyroid function, the Basal Body Temperature home test allows you to check the most basic function of the thyroid—regulating the body’s ability to create heat and to control its temperature. While your blood test may indicate normal thyroid hormone levels, you could have a condition referred to as sub-clinical hypothyroidism. Although the lab shows acceptable hormone levels, you can still exhibit the symptoms of a deficiency. Approximately 40 percent of the adult population has subclinical hypothyroidism, and this can be associated with hypoglycemia, allergies, psoriasis, acne, undiagnosed skin problems, hypertension, obesity, depression, menstrual disorders and other ailments. A

Instructions for Basal Body Temperature test: 1. Place a mercury thermometer or mercury Basal Body thermometer on your bedside stand (it must be a mercury thermometer for accuracy, not a digital one). 2. Before getting out of bed, put the thermometer in your armpit for exactly ten minutes and record your temperature each morning for ten days. Be sure to take this measurement before getting out of bed, urinating, having coffee or food or performed any activity, mental or physical. Use the axillary (armpit) temperature rather than by the mouth, because many people have low-grade sinus infections or allergies which generates additional heat in the mouth to give a false reading.

3. Women need additional consideration during ovulation because it elevates temperature somewhat. Women who menstruate should start the recording on the second or third day of their cycles. For postmenopausal women and men, it makes no difference on which day they begin. If your average axillary temperature is 97.1 or above, then it is likely your thyroid is not a concern. If your average readings are lower, however, you could try a clinical trial of glandular thyroid from a health food store. It should include iodine and tyrosine to help manufacture the thyroid hormone. If you are not seeing improvement in both your symptoms and BBT readings in a few weeks, then present your findings to a naturopath for assistance with sub-clinical hypothyroidism. Your doctor may suggest a reverse T-3 test. This is a relatively new test, to help identify thyroid issues when free T-3, Free T-4 and TSH thyroid hormone lab results appear normal.

CHAPTER 32

Menopause Naturally O

VERVIEW

is due to hormonal changes in the body. For a healthy woman, menopause means cessation of menses for over one year. While the menopausal decline of hormones, estrogen, progesterone, testosterone and DHEA is similar around the world, symptoms of menopause vary with culture and social standing. Stress is the main factor determining a woman’s experience. It is not surprising that 80 percent of women in the U.S. endure significant menopausal symptoms because most are nutritionally deficient, lacking in exercise, sleep deprived, working too hard and living in a youthobsessed culture that has little understanding of the aging process. Common symptoms are hot flashes, insomnia, vaginal and bladder problems and osteoporosis. The body has a remarkable ability to stay in balance, and it has a mechanism to buffer the cessation of ovarian hormone production. Adrenal glands, if healthy, will compensate during menopause with increased production of estrogen, progesterone, DHEA and testosterone. The problem is that the stressful western lifestyle damages this system. Unfortunately, stressed out people have compromised adrenal function, and this is the primary reason for an unpleasant menopausal experience. To summarize the metabolic pathway: excess stress causes too much adrenal cortisol production. Excess cortisol increases bone loss and decreases the precursors of estrogen and progesterone. This raises the body’s core temperature, producing hot flashes as the body dissipates heat. The three most common concerns of menopause are hot flashes, osteoporosis and weight gain. MENOPAUSE

H F OT

LASHES

One study found that women who attended a workshop on stress

reduction experienced nearly 45 percent fewer hot flashes. Identifying and addressing the stress in one’s life, allows the adrenal glands to recover and maintain a healthy hormonal balance. It is important to assess the quality of the food intake with an emphasis on hormonally supportive foods: • Fruit: pomegranate, dates, apples, cherries, olives, plums and coconut • Vegetables: eggplant, tomato, potato, pepper, carrot, yam • Organic animal products: yogurt, eggs, chicken, turkey, oceangoing fish • Grains: barley, brown rice, bulgur, oats, wheat germ • Seeds: sunflower seeds, flax seed, flax oil and hemp oil • Herbs and seasonings: alfalfa, anise seed, garlic, licorice root, parsley, red raspberry, sage, oregano, nutmeg, turmeric, thyme, cumin, fennel, cloves • Miscellaneous: red clover, chamomile, yucca

Hot flash nutrients: • Vitamin E, 400 IU, three times a day. If you have high blood pressure, build up to the maximum dose slowly over the course of 10 days to avoid a temporary blood pressure rise. • Women’s Phase II by Vitanica® as instructed for two to six weeks for good results • Herb Pharm Healthy Menopause Tonic® as instructed for two to six weeks for good results • Probiotics (acidophilus and bifidus), a source of healthy intestinal flora to convert the plant estrogens in the products listed above into their active forms If your condition is not responding, a saliva hormone test for estrogen, progesterone, DHEA and testosterone may be helpful. You may need Bioidentical hormone support. For more information regarding adrenal support, please see Chapter 19: “Treatment to Minimize Toxic Overload”.

O

STEOPOROSIS

Several years ago, an elderly woman listened patiently to my diagnosis of severe osteoporosis based on her bone density test results. When I finished talking, she explained that the test was no good. She said, “I’m 85 years old. I

work outside most of the day, fall over buckets, trip on hoses and not once in my life have I had a fracture or broken bone.” She had a good point, and what I have learned over the years is that the bone density test measures only the outside shell, the cortical layer that houses the majority of calcium; but the quality of our bones is in the trabecular center that the bone density test does not measure. While osteoporosis can be a concern for post-menopausal women, nearly 20 percent of all men struggle with this condition, too. Here are some additional findings of skeletal interest: 1. Countries with highest calcium intake have highest rate of osteoporosis. 2. Pharmaceutical treatments do not reduce fractures and present serious health risks such as necrosis (death) to the jawbone. 3. Bone density testing does not evaluate the quality of bone. Quality of bone is what determines if a fracture will occur or not. 4. Calcium has no effect on trabecular bone and minimal effect on cortical bone. Osteoporosis is really about diminishment of trabecular bone. 5. Milk consumption is not a viable preventive for osteoporosis. 6. Bone is a living tissue, not rigid inert scaffolding, and needs a spectrum of vitamins, minerals and other nutrients along with stimulants like weight bearing exercise and hormones to stay strong and healthy.

Osteoporosis Risk Factors The standard American, non-nutritional junk food diet is a high-acid diet that makes blood too acidic. Blood has priority over bones when it comes to a pH balance in the body, and a primary cause of osteoporosis is calcium leaching from bones to buffer this blood pH. Additional risk factors affecting the quality of bone include genetic predisposition, lifestyle habits and the degree of exposure to pharmaceutical medicine.

Osteoporosis Treatment Aside from the bone density test, which I find of limited value in assessing bone integrity, there are four fundamental areas to address to ensure

good quality bone. 1. Physical weight-bearing exercise, meaning any activity you do while standing, is a proven way to increase quality of bone. Even one hour of weight bearing exercise three times a week can provide a benefit. 2. Follow the dietary suggestions for hot flashes and keep in mind the dietary maxim: enjoy a variety of food in as close to its natural state as possible. 3. Take a good quality whole food vitamin and mineral supplement. 4. In addition, take at least 3,000 IU of Vitamin D3 daily. If you follow these four principles on a regular basis, you should have a good quality bones. To amplify the benefits of exercise, or in the case of no exercise due to physical limitations, the unipedal standing method is invaluable in reducing the risk for hip fractures. This method is simple. Just stand on one foot for one minute three times a day. If you need help to balance, touch the wall to steady yourself. Standing on one foot for one minute three times a day equals taking three nearly onehour walks a day. Standing on one leg provides two main benefits. It improves balance, which decreases the risk of falling by about one third. It also stresses the bones in a good way, strengthening them and decreasing the chance of a fracture from a fall.

Bone Nutrient-Guide Checklist Like all other tissues in the body, bone is living tissue and needs a full complement of all vitamins and minerals plus good quality protein, carbohydrates and fats. Some nutrients that are particularly beneficial for bone health include: • Vitamin D3: 3,000 IU or more • Vitamin K: around 1 mg of K1 and K2(Caution: Vitamin K may inhibit the effect of prescription blood thinners, so monitor and adjust accordingly) • Vitamin C: 500-1,000 mg twice a day • B6: 30-60 mg • Folic acid: 800 mcg • Magnesium: 200-250 mg twice daily (more important than

calcium) • Calcium citrate: 600 mg daily (citrate is absorbed better than carbonate). For a person eating a junk food diet, 500-1,000 mg of calcium a day can buffer the blood stream. For a person following the four principles above for healthy bone, 200-300 mg of calcium a day is sufficient. • Boron: 3 mg daily (also tends to increase estrogen levels) • Copper: 2 mg • Manganese: 5 mg • Zinc: 30 mg • Selenium: 100-200 mcg • Strontium: 5 mg (suggested doses vary, up to 1,000 mg daily, but more is not necessarily better) • Bio-identical Hormone treatment

Hormonal Weight Gain Weight gain with menopause is a common concern. Here are some of the reasons why weight gain occurs: • Less activity with same caloric intake. • Increased tendency to make more fat from the same calories as we age due to insulin resistance (see Chapter 36: “Diabetic Syndrome”). • Body tries to maintain estrogen levels by increasing size of fat cells, which produce estrogen from adrenal metabolites to maintain bones (and minimize hot flashes). • Slower metabolism from less estrogen (and just plain aging) means fewer calories needed, especially if less active. • Testosterone deficiency results in a loss of muscle tissue. Muscle burns calories at a higher metabolic rate and any reduction reduces caloric requirements. • Estrogen deficiency reduces the production of leptin, the “I’m full hormone” which controls appetite and burns calories efficiently. • Lack of sleep increases appetite (chemistry involved here). Lack of sleep produces the hormone ghrelin that stimulates appetite and inhibits leptin production. Weight management treatments are addressed in Chapter 2: “Weight

Solutions”. Additional aid requires testing such as the saliva hormone test followed by appropriate prescribing.

CHAPTER 33

Male Menopause I

NTRODUCTION

MALE menopause,

or andropause, can cause mild to severe symptoms in men. What makes andropause particularly problematic is that most men do not know about it and most physicians lack information on the subject. Men experience a drop in hormones from age 35-65, with the majority of symptoms showing up in the 40-55 year olds who experience a 50 percent decrease in testosterone. Andropause symptoms resulting from testosterone deficiency include: • Fatigue • Decreased sex drive and or ability to achieve/maintain an erection • Impaired memory and concentration • Hot flushes • Decrease in physical agility, flexibility, stamina and muscle mass • Lack of energy • Mood changes and or change in attitude: depression, mood swings, irritability • Increase in body fat, especially around the middle • Osteoporosis • Prostate problems • Infertility Metabolic changes in blood work include low HDL levels and subsequent increases of cardiovascular diseases, elevated triglycerides, low saliva testosterone and progesterone levels with actual or relative progesterone excess and increased insulin and blood sugar problems as seen in the metabolic syndrome (see Chapter 36). All men will experience age-related hormonal declines. Stress significantly affects the degree of andropausal symptoms during this transitional period of life. Stress comes in many forms including poor diet, heavy metal exposure, lack of exercise, poor sleep, coffee and alcohol excesses and air pollution. Stress damages adrenal and thyroid health, which

results in even lower levels of testosterone and worse symptoms. The testosterone decrease in men of the 21st century is surpassing that of previous generations because of the amazing world of synthetic compounds. Here is an example that echoes the subject of plastic in Chapter 17. Phthalates are chemicals found in a variety of everyday products— soaps, cosmetics, shampoos, medications, paint and plastic tubing. Tests indicate that metabolites of phthalates exist in more than 75 percent of the U.S. population. Studies implicate phthalates in decreased function and production of testosterone and sperm with an increased tendency toward insulin resistance (see Chapter 36) and abdominal obesity. An increase in abdominal fat translates to an increase in circulating estrogen. That is a concern. Elevated estrogen has a dampening effect on testosterone production, and it appears to play a significant role in prostate enlargement, inflammation and cancer. Other factors promoting excess estrogen include alcohol abuse, liver problems, drug abuse (amphetamines, marijuana, cocaine), zinc deficiency, estrogen-laden food like commercial meat and many commercial pharmaceutical drugs such as over-the-counter pain relievers and anti-inflammatory drugs like ibuprofen, acetaminophen and aspirin, antibiotics, cholesterol-lowering drugs, anti-depressants, antacids and many blood pressure medications. It is also important to remember that progesterone is not just a women’s hormone. In men, a deficiency of progesterone is a frequent cause of prostate problems that are aggravated by excess estrogen levels. Proper testing, including baseline saliva testosterone levels, can help identify individuals before the symptoms become pronounced. Such detection allows for early naturopathic intervention. Proper testing is essential to assist in making an accurate diagnosis of andropause. Men often are unwilling to seek health care. When a mood disorder like depression strikes, they will likely receive antidepressant pharmaceuticals if they consult conventional medical doctors. When the problem is low testosterone, antidepressants generally make the depression worse. Proper testing helps to avoid this outcome.

A

NDROPAUSE

T

REATMENT

Helpful over-the-counter treatments to complement healthy lifestyle habits:

• Zinc: About 30 mg daily for prostate health (best in conjunction with a good quality whole food multiple vitamin and mineral formula) • Arginine: About 500 mg one to two times daily for healthy circulation and reproductive health; use caution if you have herpes because arginine supplementation may cause herpes outbreaks • Maca: South American herb to assist in the health and function of hypothalamus and pituitary which regulate all other hormonesecreting glands • Indole: Found in broccoli and helps maintain healthy estrogen metabolites in the body • Ashwagandha: Indian adaptogenic herb that supports adrenal and reproductive function • Caution: DHEA supplementation will often transform into estrogen in men whereas it will transform more into testosterone in women.

Naturopathic Physician Treatment • Appropriate hormonal evaluation: saliva hormone testing to evaluate active hormonal status of estrogen, progesterone, testosterone, DHEA and cortisol; standard blood testing to rule out other possible andropausal causes of concern, such as blood sugar or thyroid problems • Bio-identical testosterone replacement therapy if indicated by symptoms and testing • Bio-identical progesterone replacement therapy if indicated by symptoms and testing

S

UMMARY OF

A

NDROPAUSE

T

REATMENTS

In summary, it is important to remember the role that lifestyle factors play in reducing the symptoms of andropause, and to enlist appropriate safe, effective, non-toxic natural therapies. Testing is essential to guide the physician managing hormonal-related issues and to monitor for excesses and deficiencies as a person ages.

CHAPTER 34

Urinary Incontinence or Frequency I

NTRODUCTION

KEGEL exercises,

devised by Dr. Arnold Kegel, help urinary incontinence and urinary frequency due to loss of muscle tone or inadequate fluid intake. First, find the muscles you need to exercise: • While at the toilet, stop urinating mid-flow. The muscles you use to do this are the ones to exercise, but do not do the exercises while urinating; this part is only a discovery procedure. • If you are still unsure, the muscles you use to prevent passing gas are the same ones to exercise. You need to identify a sort of pulling contraction of the pelvic muscles. • For women, while lying down put a finger inside the vaginal opening and contract it around your finger. These are the muscles to exercise. When performing the exercise, use only the pelvic area muscles; do not tighten leg, stomach or other muscles and please do not hold your breath. You can do this exercise anywhere, but initially find a quiet spot to become familiar with the action. • Pull the pelvic muscles in and hold for a count of three. • Relax for a count of three. • Work up to 10 - 15 repetitions each time you exercise. You should be doing 80-100 contractions a day. • When you can do 10 - 15 repetitions without tiring, gradually increase the time you hold, up to a count of 10 and relax for 10. • Exercise at different times throughout the day while sitting, standing and lying down. It will take three to six weeks before you experience improvement with incontinence, so be patient.

B

LADDER

T

RAINING

E

XERCISE

The urinary bladder is a muscle that, like all muscles, can get out of

shape if not properly exercised. An out of shape bladder can result in urinary spasms, urgency and frequency all day and all night. Another exercise can help. Wait two to three hours after emptying your bladder. If you cannot wait that long, build up your bladder muscle slowly. You may want to keep a diary to track your progress. Note how much time elapses between trips to the bathroom. When you feel the urge to urinate, if it has not been at least two hours, wait at least five minutes longer, performing the Kegel exercises while you wait. Add five minutes each week until you can wait two to three hours before voiding. When you feel like urinating, stop. Take a moment to let the urge pass. Do the Kegel exercise to keep urine from leaking. Take some slow breaths and let the bladder muscle relax; the urge should pass. Teaching the bladder muscle to relax will reduce the urges and lower the chance of leakage. Note: do not empty your bladder more often than every two to three hours. Do not rush to the bathroom in a panic, as these actions will make your bladder weaker, create a bladder that will not hold much urine, and make the urgency more intense. Drink plenty of water, seven to eight cups a day. Drink throughout the day. Do not drink right before you go out or to bed. Avoid caffeine and alcohol, as these irritate the bladder.

CHAPTER 35

Bacterial Biofilms and Bladder Infections I

NTRODUCTION

or urinary tract infections (UTI) are one of the most common reasons for a woman's visit to her doctor. One out of five women experiences a bladder infection each year, and almost ten percent of women have three or more UTIs in a year. Significant health risks can occur with a UTI, including irreparable kidney damage, if it is not treated. Antibiotic-resistant bacteria are a large part of the problem, especially for chronic and recurrent UTIs. A new era of understanding is unfolding regarding the complex world of bacteria, including their production of biofilms to resist antibiotics. Location defines three types of UTIs: urethritis, cystitis and pyelonephritis. Urethritis affects the urethra with a burning sensation. Cystitis or bladder infections cause urgency, frequency and cramp-like pelvic pains. Pyelonephritis involves the kidneys, causing fever and pain in the low to midback. Two bacteria, Escherichia (E) coli and Staph saprophyticus, cause 95 percent of UTIs. We once thought of bacteria as simple rudimentary rods or spherical-shaped organisms that reproduced quickly. The life cycle of bacteria is actually complex, sophisticated and communicative, exhibiting a degree of social organization. When the body senses foreign bacteria in the urinary tract it sheds surface cells in an attempt to sweep away the invader. Bacteria have two methods to evade this initial response. They can anchor themselves to the bladder wall with finger-like roots called lectins, or they produce a biofilm when they sense that they have achieved the critical mass for a new bacterial colony. Biofilms are not new to nature. They are quite common. Biofilms make stream-bed rocks slippery to walk on. A biofilm matrix forms a shield against antibiotics and immune cells, sheltering bacteria safely inside, like eggs in a carton. This biofilm matrix has BLADDER

the capacity to collect and expel antibiotics that penetrate its surface. Once this “bomb shelter” has been set up, bacteria can become a thousand times more resistant to antibiotics. The Centers for Disease Control estimate that 70 percent of bacterial infections are biofilms. As bacteria mature inside this film, they change shape, put out tentacles to the matrix and each other and multiply. The 20-minute reproduction cycle of bacteria allows them to quickly adapt and adjust to changes in their environment. During this time, bacteria can exchange bits of resistant coded DNA that float from one bacterium to another. After they mutate, they pass on newfound traits of resistance to the progeny. Even harmless bacteria can pass on DNA traits of resistance to more dangerous types of bacteria. Once shed from the biofilm, bacteria move off to congregate and form additional biofilms. Bacterial cells at different depths of the biofilm grow at different speeds. Some antibiotics only kill fast-growing bacteria, leaving the slow-growers unharmed. The negative charge of biofilms restricts entry of some antibiotics, while specific biofilm enzymes neutralize other antibiotics. Following antibiotic treatment, biofilms have the ability to remain dormant until sufficient stress on the host catalyzes their reemergence. It is this biofilm persistence that predisposes otherwise healthy women to recurrent UTIs. Plants have had to cope with biofilms since the dawn of time and have developed many traits to inhibit biofilm formation. By understanding these traits, it is possible to develop viable natural treatments interventions for UTIs.

UTI R F ISK

ACTORS

Many factors can predispose you to a bladder infection. Antimicrobial agents including antibiotics and spermicides can disrupt the bacterial population of the vaginal canal leading to infection. Conditions that increase the risk for a UTI include poor hygiene, hypoglycemia, diabetes, constipation, allergies, stress, use and misuse of birth control devices, new or multiple sexual partners, increased vigorous sexual activity, hormonal changes like menopause and neglecting to urinate before and after sexual activity.

T

REATMENT

Herbal medicines in combination with other natural therapies offer a variety of advantages over conventional antibiotics. Natural treatments make an environment inhospitable for bacteria while providing antimicrobial and soothing aid for UTIs. Natural treatments have a good success rate, if they are used at the very outset of a UTI. They are also effective against chronic, drug-resistant infections. If your condition does not resolve in 48 hours, be sure to seek medical help. If you experience fever, backache and nausea, seek medical care immediately; do not try to treat these symptoms with natural remedies. Other non-bacterial conditions may be at work and need to be considered if natural treatments are not working as they should. Urinary tract irritants include yeast, dyes, artificial sweeteners, volatile oils, caffeine, some B vitamins and allergies, especially those to citrus. Even cranberry may be irritating if you have interstitial cystitis, a non-bacterial ulcerative condition of the bladder. The doctor may need to rule out sexually transmitted diseases such as herpes, Chlamydia and gonorrhea if treatments fail.

Flavanoids Flavanoids provide anti-adhesive properties inhibiting bacteria from taking root. Uva-ursi (Arctostaphylos uva-ursi) is an herb that contains flavanoids like quercetin. Couch grass (Triticum repens) contains mannose, which coats the urinary tract like Teflon® and repels invading bacteria. You can purchase mannose as a stand-alone concentrate. Cranberry or bearberry (Vaccinium macrocarpon) and the Vaccinium family members blueberry, huckleberry and bilberry also possess this anti-adherence characteristic. To be the most effective, these berries need to be as fresh as possible, unsweetened and concentrated.

Antimicrobials Good herbal antimicrobials include Echinacea spp., calendula (Calendula officinalis), buchu (Barosma), old man’s beard (Usnea barbata), Oregon grape (Berberis quifolium) and wild indigo (Baptisia tinctora). Pipsissewa (Chimaphila umbellate) helps flush the urinary system while providing antiseptic aid. Uva- ursi and goldenseal (Hydrastis canadensis) are antimicrobials that increase the alkalinity of urine to help antimicrobials work more effectively.

Soothing Herbs Soothing herbs for the urinary system include marshmallow (Althea officinalis), corn silk (Zea mays), comfrey (Symphytum officinale) and slippery elm (Ulmus rubra).

Pain and Cramps Pain due to spasm can be relieved with anti-spasmodic herbs such as cramp bark (Viburnum opulus), kava (Piper methysticum) and wild yam (Dioscorea villosa).

C

HRONIC

C

ONDITIONS

For chronic urinary problems, consider the herbs saw palmetto (Serenoa repens), pipsissewa (Chimaphila) and goldenrod (Solidago species). You should take these three in combination with several of the antimicrobials, flavanoid herbs and soothing herbs for one to two weeks after the symptoms cease in order to eliminate any residual biofilm. You can take all of these herbs individually or in combination. I will typically make up a tea of several of these herbs and take approximately one tsp. worth, four to six times a day in liquid. You can also take probiotics or healthy bacteria orally and as a vaginal suppository to inhibit unwanted bacterial proliferation. The dosage is about ¼ tsp. for each location one to two times a day. Lactobacillus rhamnosus and Lactobacillus fermentum have the most supporting evidence of reducing unwanted bacteria in the urinary tract and vaginal canal. Lactobacillus acidophilus and bifidus are good second choices. Refrigerated brands offer the best quality. An excellent homeopathic remedy for UTI is cantharis. You can take it every few hours for one to two days if necessary. With homeopathy, more is not better. Stop taking it as soon as your symptoms resolve or if your symptoms do not improve in one to two days.

P

REVENTION OF

R

ECURRENCE

Keep in mind the risk factors previously mentioned, and focus on healthy lifestyle habits. Additional tips to help prevent recurrence: avoid sugar, fruit juices, white flour and other non-nutritional products including

alcohol, coffee and any food allergens, at least until you feel better. Foods to favor include garlic, onions and lots of water, with daily intake equal to about ½ the number of pounds you weigh in ounces. Always drink at least eight ounces of water before sexual activity and wipe from front to back rather than back to front to minimize bacterial transmission. Take showers instead of baths, wear cotton underwear and avoid chemical-laden feminine hygiene products that may irritate the urethra.

CHAPTER 36

Diabetic Syndrome I

NTRODUCTION

air, water, space and fire are five elements forming life and matter. When in balance, growth and vitality are evident. When they are not in balance, aging and death result. Currently, we have an excess of the fire element. Immersed in an ocean of exhaust fumes from nearly one billion automobiles, we are witnessing an era of potentially catastrophic personal and global change. Not coincidentally, as is often the case, internal and external worlds mirror each other. The annual 160 pounds of sugar westerners typically consume, and the metabolic inflammatory response that ensues, lead to a diabetic syndrome that mirrors the reflection to which I am referring. This is a serious health concern affecting nearly two thirds of the U.S. population. People with a diabetic syndrome are subject to weight gain unresponsive to standard dietary measures, diabetes, hypertension, heart disease and other inflammatory related ailments including cancer. At the microscopic level, cell receptors on muscle, liver and other tissues damaged by inflammation, no longer respond properly to insulin, the pancreatic hormone produced to combine with sugar in the blood stream. Once bound, insulin presents sugar molecules to cell receptors to absorb them for energy production. When the receptors become resistant to insulin, the sugar goes elsewhere. Most excess sugar transforms into cholesterol and triglycerides. These two fats are essential for health, but pro-inflammatory when elevated. They cause liver damage, irritation to blood vessel walls, plaque build-up and clots that can stop your heart and cause strokes. This additional inflammatory load further aggravates the underlying insulin resistance that initiated diabetic syndrome to begin with. C-reactive protein (CRP) is an inflammation marker that rises during diabetic syndrome. CRP damages blood vessel walls and increases your risk of heart attack and stroke up to eight-fold. Irritated blood vessels and excess EARTH,

weight leads to hypertension, another facet of diabetic syndrome. In addition to damaging blood vessels, excess triglycerides are absorbed into fat cells causing them to swell and produce excess body weight. Overstuffed fat cells further compound the inflammatory problem by secreting the hormone resistan, which inhibits cell receptor response to insulin. The decreased receptor response to sugar-laden insulin is why it is doubly difficult for many individuals to lose weight, even with proper diet and exercise. The inflammation caused by a high protein diet causes insulin receptor resistance, and once a normal diet resumes so does the refilling of fat cells. This explains the quick weight gain following successful high protein dieting. In a profile of those at risk for diabetic syndrome, many traits relate to blood sugar imbalance: • Sugar cravings and carbohydrate “addiction.” • Sleepiness after a meal; insomnia relieved by snacking. • Increased appetite, usually after a carbohydrate meal. • Fatigue after high-carbohydrate meals. • Pattern of nighttime eating. • High stress. • Abdominal obesity: waist circumference greater than 40 inches for men, or 34.5 inches for women. • Dietary history of high-refined carbohydrate intake. • Weight loss resistance. • Excess hair, acne and menstrual irregularities.

T

ESTS

• Triglyceride levels above 150 mg/dl • Low HDL blood levels: less than 40 mg/dl for men and 50 mg/dl for women • Fasting glucose greater than 110 mg/dl • Blood pressure in excess of 130/85 • Elevated insulin level: this may show up years before adult onset diabetes manifests. What you may be realizing by now is that you may fall into this category of high risk for diabetic syndrome, even if you are not overweight. Most people in the U.S. are at risk.

T

REATMENT

The treatment key is to control the fire/inflammation that sets the process of DS in motion, the inflammation that disrupts insulin receptor integrity. By ensuring the integrity of cell membranes, you can assure healthy receptor status. Cell membranes consist primarily of various fats.

Lifestyle Do not smoke! Laugh often. Maintain a positive mental attitude. Get adequate rest. Exercise regularly. Adopt moderation with alcohol. Manage stress.

Diet Avoid: Trans fatty acids or trans fats (they may equal cigarettes in terms of cell damage), hydrogenated oils, deep-fried foods, oil that smokes during cooking, margarine, sugar, white flour products, processed foods, frequent non-organic meat consumption, additional salt added to your meals and any product with a shelf life longer than yours. Favor: A “rainbow” assortment of fruits and vegetables. Nuts, legumes, whole grains, wild salmon, and the herbs turmeric, ginger, garlic, onion, dill and rosemary. Adequate water (filtered or bottled) intake: about one-half the number of your weight in ounces daily. Green tea (one to three cups a day). The catechins in green tea help restore and maintain cell receptor status for insulin. If you are sensitive to green tea (e.g., it keeps you awake when you need to sleep or aggravates acid reflux), try encapsulated green tea extracts to get the benefit without side effects.

Supplements • Fish oil (1,200 mg one to two times daily taken in the middle of your meal) or flax oil or, even better, hemp oil: 1 tbs. daily (keep it cool and don’t heat flax or hemp oil) • Chromium: 200 mcg twice a day, with lunch and dinner. Chromium helps stabilize blood sugar and reduce sugar cravings.

• Good quality multiple vitamin and mineral, not from a drugstore. Follow the label instructions.

S

UMMARY

By engaging in healthy lifestyle habits and following the nutrients in this chapter, you can prevent or correct the silent inflammatory condition of diabetic syndrome. If these suggestions fail to provide positive results, you may need to treat hormone imbalance, food allergy, stress management or need additional tests.

SECTION 7:

Immune System I

NTRODUCTION

BACTERIA,

virus, fungi and parasites commonly inhabitant the body on skin and in the mouth, respiratory passageways, intestinal tract, urinary tract and the membranes lining the eyes. Many could cause serious disease and death if not kept in check by the immune system. In addition, the immune system works to protect us from the daily onslaught of bacteria and virus from external sources. White blood cells (WBC) or leukocytes are a mobile defense system, produced in bone marrow and lymphatic tissues and transported in blood and lymph channels to inflammation sites to fight infectious agents. Blood tests identify five types of white blood cells: neutrophils, eosinophils, basophils, monocytes and lymphocytes. Each provides a different service in fending off disease agents. White blood cells require the same nutrients as other cells, with a special need for folic acid. Their lifespans vary from a few hours to several years, depending on the body’s demands. Monocytes and neutrophils attack and destroy invading bacteria, virus and other injurious agents in the blood stream and surrounding tissues. Once released into intercellular body tissues, monocytes can swell to a size visible to the naked eye. They identify, ingest and destroy foreign particles by the process of phagocytosis. Neutrophils will die after ingesting and destroying about 20 bacteria, while a mature monocyte cell can remain active for years. Monocytes communicate with the lymphocytes and provide information to help the lymphocytes attack and destroy foreign organisms. Eosinophils tend to attack parasites, and if they cannot ingest them, they latch on and secrete chemicals to destroy the parasite. Eosinophils gather at sites of allergic reactions and exert a controlling influence to prevent the inflammatory process from getting out of control. Basophils also play a role in controlling inflammation and allergic reactions. While the neutrophils and monocytes are general foreign-agent

scavengers, the lymphocytes have targets that are more specific. Lymphocytes directly attack and kill virus and bacteria. They will mark virus and bacteria with proteins to inactivate them and allow the monocytes and neutrophils to identify and ingest them. Once exposed, millions of memory lymphocytes will remember a virus or bacteria and should they reappear, the immune system will kill them quickly. Antibodies produced by the lymphocytes are responsible for creating allergic reactions. For example, specific antibodies can attach to basophils filled with histamine. When an offending substance like pollen, for example, attaches to the antibody attached to a basophil, histamine releases. This is an allergic response. Often there is a genetic predisposition to this type of allergic reaction. If this reaction occurs in the nasal passageways, the person experiences hay fever; in the bronchioles of the lungs, an asthma attack and in the intestine, diarrhea might present as an allergic response.

CHAPTER 37

Herpes I

NTRODUCTION

of the people in this country have herpes. Herpes or cold sores are generally classified as herpes 1 (oral) or herpes 2 (genital), and they occur almost anywhere on the body. MOST

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REATMENT

Herpes love chocolate, nuts (especially peanuts), sun and, of course, stress. The amino acid arginine is high in these foods, and arginine feeds and encourages herpes to proliferate. Stress is a concern because it lowers the immune system, as does any significant or regular consumption of sugar, allowing the virus to activate. Once you catch this virus, it will always remain in your body, even though it may be dormant for years or even decades before it reappears as a sore. People with recurrent bouts of herpes may need to avoid chocolate and nuts all of the time to prevent outbreaks. For others, it is sufficient to avoid these two foods and all sugar when stress is high. You can often stop a herpes outbreak by applying ice (in a plastic bag) to the tingling area before any change occurs in your skin. Apply the ice for 5-10 minutes several times a day. With a little luck, this will work. In one to two days, you may stop the progression of an outbreak. Technically, anybody who has herpes can transmit it at any time, even if no sore is apparent. Clinically, (meaning what I have seen in practice) nobody has ever passed on this virus to another unless they had a visible lesion and made physical contact. Herpes virus also hates the amino acid lysine. To the virus, it looks just like arginine, yet once absorbed, lysine prevents the virus from reproducing the way arginine does. So, if you notice an outbreak about to occur, for adults, take 1,000-2000 mg of lysine two to three times a day until the outbreak has completely healed.

If this condition continues to be a problem, your immune system may be compromised and you will need to talk to a naturopathic physician to identify a more comprehensive program for you.

CHAPTER 38

Flu Season Immune Support Guide I

NTRODUCTION

word influenza comes from the Italian word meaning to influence. People used to think a bad influence from the heavens caused the flu. Today we know a little more about virus. November is the beginning of cold and flu season. That is the time for immune system tune-ups. The goal is to minimize stress on your immune system and enhance its function. THE

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Lifestyle habits are the place to start. How is your diet, your level of exercise, stress level and quality of sleep? These all play an important role in the health of your immune system.

Diet Holiday time is often sugar time, and an excess of sugar, as found in pastry, alcohol products or confections, will depress immune system functions for about four to six hours after ingestion. This drop allows viral guests many opportunities to replicate and establish themselves inside your nose, throat, lungs and intestinal tract. Deep-fried food and commercial red meat products promote inflammatory compounds that also destabilize immune function. Healthy oil supplements like flax, hemp or fish oil, promote anti-inflammatory hormone-like compounds to support the immune system. Follow this dietary maxim: eat a variety of food in as close to its natural state as possible emphasizing grains, nuts, fruits, vegetables, good quality protein and lots of water (about half the number of your body weight in ounces each day). This affords the benefit of antioxidant-rich vegetables and fruits that provide Vitamin C, and nuts and grains such as rice, quinoa and

millet to supply zinc. Vitamin C and zinc are two crucial nutrients essential for healthy immune function. This dietary approach will keep your body more alkaline, creating an environment resistant to unwanted microbes. Fiber from fruits and vegetables helps remove immune-compromising debris from the body. This dangerous junk includes heavy metals like mercury. Excess toxins in the body compromise the immune systems ability to fight virus, bacteria and other pathogens. A healthy diet will supply glutathione and n-acetyl cystiene, two key compounds that detoxify the liver. We get these two nutrients from oceangoing fish, eggs, tomatoes, oranges, tangerines, avocados, asparagus, squash, okra, broccoli, cabbage and cauliflower. Other foods to assist liver function in general include artichokes, radishes and beets.

Exercise Regular exercise is another way to eliminate body toxins that inhibit immune function. It also stimulates production of good-feeling (legal) endorphin and cannabinoid neurotransmitters in the brain.

Sleep Our immune system functions most efficiently when we are asleep, and studies show that even mild sleep deprivation depletes our resistance to virus and bacteria. If sleep is a key ingredient to recover from illness, it is easy to imagine the benefits of adequate sleep for the prevention of illness.

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I think of the following instructions as my “Teachers’ Immune Support Program.” Teachers have often sought my assistance with a supplement program to make it through the winter disease-free. I use adaptogenic herbs (see Chapter 19) as part of the program to support adrenal glands, thyroid and general metabolism with an emphasis on immune support. Note: if you are pregnant or suffering from an autoimmune disorder, do not use this program without consulting a naturopathic doctor. • Wash hands often; avoid crowded, confined spaces. • Soap is deadly for virus and bacteria that can live for up to eight hours on tables and doorknobs.

• Coughs expel particles at 100 mph up to six feet, so be ready to dodge. • Sneezes shoot out at 150 mph up to nine feet, so stand clear as able. • Laughter enhances the function of the immune system. • Rest: one of the main reasons for a slow recovery or relapse is lack of rest, especially as you start to feel better. Take these supplements for prevention Monday through Friday and not on the weekend unless you are feeling extra stressed: • Vitamin C: 500-1,000 mg twice a day (The only side effect of too much vitamin C is loose stools, so if this occurs, reduce the amount a little). • Good whole food multiple vitamin and mineral as directed. • Adaptogenic herbs (see Chapter 19): Astragalus is a specific for immune support. • Mushroom species to consider include: Maitake, Shitake, Reishi, Agaricus. Coriolis as directed. • For my patients I offer “Dr. Dunn’s Viral KO,” a tincture mix of Echinacea, goldenseal (Hydrastis), wild indigo (Baptisia), pokeroot (Phytolacca), Calendula, Thyme, Osha (Ligusticum), Lomatia and Cayenne, which provides the following properties: antiviral, antibacterial, immune stimulant, lymphatic system support, antiinflammatory and decongestant. Take ½ tsp. in liquid three times a day as an excellent preventive if you are at high risk for getting sick due to lack of sleep, too much junk food and/or drugs such as alcohol, if someone close to you is ill, if you’re going on a plane flight, if you have a big date coming up, etc. This tincture provides short-term strong stimulation of your immune system and is fine for two to seven days, but do not engage in this treatment for much longer or it will not work and may compromise your immune system.

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REATMENT OF

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The preventive regimen should keep you going strong. If any symptoms of respiratory illness occur, immediately (even if your symptoms begin in the middle of the night) begin “Dr. Dunn’s Viral KO” (or a similar mix from the health food store). Dose: ½ to one teaspoon three to four times a day in liquid

will stop a cold from developing, as long as you begin it within six to eight hours of the onset of symptom. For the best results, mix one day’s amount of this tincture in the morning and sip it all day long. Continue one day after the resolution of all symptoms. A two-ounce bottle should last four days, by which time you should be over the illness. Occasionally a person needs a little more tincture if he or she has been highly stressed or has a lowered immune system. Be sure to get extra sleep, because that is when your immune system recharges. Avoid sugar in all forms and white flour products. Drink no more than ½ cup of fruit juice daily (because it is a concentrated sugar). Whole fruit is O.K. once a day, but avoid banana, because it is a mucus producer. Avoid all milk products because of their mucous producing effects. Avoid alcoholic beverages, recreational drugs, and go easy on caffeinated products. Minimize animal protein intake and emphasize vegetables. If your throat is scratchy or sore, suck on a zinc lozenge every half to one hour up to six times a day. Take 1,000 to 2,000 mg of Vitamin C three times a day. Take less if you get loose stools. If you follow these suggestions closely, even though you may begin to get sick, you should avoid a full-blown cold or flu.

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Steam To relieve congestion, add five to ten drops of thyme oil into one quart of steaming water. Inhale the steam for 10 minutes, one to four times daily, to clear respiratory passageways and receive additional anti-microbial protection. The mix may be used two or more times. Adjust the amount of thyme oil according to your needs. Use this treatment until your nasal, sinus, or cough symptoms have resolved. If any irritation of the nasal passageway occurs, discontinue use.

Hydrotherapy To clear out blocked or inflamed sinuses, apply a hot, preferably wet, compress to your sinus areas (cheeks and/or above your eyebrows) for three minutes, then follow with a cold wet application for one minute. Repeat the cycle three or more times, ending with cold.

Gargle Mix the juice from ½ of a lemon, with ½ tsp. of honey, ½ tsp. of salt, 1 ounce of water, and as much cayenne as you can tolerate. Gargle with the mix four to six times a day, taking care not to swallow it. This will ease a sore throat while promoting healing of irritated tissue.

Cough soother Home remedy to soothe irritated throat: in a dish, cover thin slices of onion with a few tablespoons of honey, let it sit covered for eight hours, strain the resulting liquid and take it directly or in a tea like chamomile.

CHAPTER 39

Allergy I

NTRODUCTION

are common and often complex ailments that are challenging to treat. A bee sting allergy is an example of an immediate reaction, while poison ivy is an example of an allergy producing delayed symptoms from 24 to 48 hours after exposure. Allergies can be fixed or cumulative. A fixed allergy never goes away, even if you avoid the trigger for 10 years. Cumulative allergies produce symptoms once a certain threshold is reached after repeated exposures. Allergies may result from a single exposure or a combination of triggers. A combination allergy, for example, is sensitivity to wheat, milk and pollen when they are encountered at the same time. A person with this type of allergy has no reaction when exposed to these items individually. ALLERGIES

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Pollen allergy symptoms produce a chronic clear nasal drainage and itchiness of the nose and eyes. These symptoms improve on rainy days, when you are indoors with windows closed, or after the first light frost. Pollen allergies are worse outdoors from 8 a.m. to noon, on clear windy days and at the peak of the pollen season. Remain in an air-conditioned room to reduce symptoms during the pollen season. Chemical allergy symptoms include reduced mental clarity with an acute increase in the sense of smell. Chemical sensitivity can affect any system of the body and most frequently in the brain. Symptoms may diminish when you are away on a vacation. Examples of common chemical offenders include formaldehyde, benzyl alcohol, chlorine, fluoride, synthetic glycerin, petrochemicals, ethanol, phenol, paint, disinfectants, photocopier fumes, insecticides, drugs and synthetic clothing. Mold allergy symptoms include nasal drainage, frequent colds, headaches, neurologic problems and other ailments affecting the eyes, ears,

throat and skin. Itchy nose and eyes are not typical of mold allergy. Mold symptoms will often abate when snow covers the ground, in well-heated, dry homes and in dry climates like that of Arizona. Symptoms are worse when you are outside between five p.m. and nine p.m.; in damp places (especially basements), mowing or playing on the grass and while raking leaves; being near hay; and eating fermented food (beer, wine, sharp cheese, tofu, vinegar, pickles, sauerkraut), mushrooms, other fungi and seaweed. Dust and dust mite allergies typically cause nasal and ear congestion and sneezing, especially upon awakening. Symptoms are worse when you are making beds, dusting the house, sitting on upholstered furniture, in a library and after 30 to 60 minutes of lying in bed. Symptoms are less if you stay outdoors. Food allergies can be complex and include symptoms of congestion with minimal drainage, sinus pressure, allergic shiners (dark circles under eyes), gas and/or bloating, red ear lobes and/or cheeks, dry skin, eczema, headaches and a host of other physical and mental ailments. Symptoms are year round and they follow you wherever you go. Milk allergies are so common that they merit a closer look. Milk is in the fat food category, and may promote inflammation and mucous production. Symptoms include sinus congestion, dark circles under the eyes, red ears, chronic swollen glands, irritability, gas, bloating, diarrhea, earaches, and decreased immunity, which means more colds and susceptibility to flu. Two protein milk derivatives to be aware of are casein and lactalbumin, which are often used as food additives. Excellent liquid alternatives to consider include nut milk (you can make your own with a blender, nuts, water and whatever seasonings you like), Hemp milk and rice milk, but go easy on prepackaged sweet-flavored beverages. Sometimes other concerns can masquerade as allergies. Symptoms that indicate non-allergic conditions include fever, bleeding, fatigue, foul odor, respiratory problems and chronic use of topical nasal decongestant. These other conditions indicate the need for a careful medical evaluation.

T

ESTING

There are several ways to diagnose allergy symptoms. A doctor can test a sample of nasal discharge to differentiate between bacterial or allergenic problems. Other methods include x-rays, skin and blood tests. The best test

for food allergy is the elimination and challenge method. The majority of food allergies are to milk, wheat and/or fructose triggers that cause gastrointestinal problems as discussed in Chapter 13: “Got Gas”. In addition to these top three offenders, other common food allergens include soy, yeast, eggs, peanuts, chocolate, citrus, commercial red meat, alcohol and fermented food (beer, wine, cheese, vinegar). Decide which foods you want to test, and then eliminate them from your diet for 10 to 14 days. During this time, your symptoms should improve. It is a good idea to keep a journal of your progress. Once your symptoms have diminished, it is time for the challenge. Select one of the foods that you have been avoiding and consume an ample amount of it. For the next 24 hours, watch for a return of symptoms. If none appears, challenge your body with another food that you eliminated. If you experience an increase in symptoms after introducing a food, wait until they quiet down before taking the next food challenge.

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The treatment of choice is one that both relieves the immediate symptoms and addresses the underlying allergic predisposition. Like any curative process, this requires an understanding of the message(s) your body is giving you and a commitment to a lifestyle change. Because allergies are the result of several metabolic events, there are numerous natural therapeutic interventions for relief, aside from avoiding the allergens.

Immune Support Stress and tension produce neuropeptides that suppress the immune system and promote inflammation. Stress reduction is an important aspect in treating allergies by fostering healthy lifestyles. Daily ingestion of probiotics like lactobacillus acidophilus and bifidus help maintain a healthy bacterial balance in the colon. Taking probiotics will minimize absorption of toxic byproducts that stress the immune system, triggering allergic and other autoimmune reactions. Refrigerated probiotics are the most reliable.

Water

Drink filtered or artesian water, which is free of chlorine (carcinogenic concerns) and other contaminants.

Air For environmental reduction of chemicals, dander, pollens and mold, consider installing an air purification system. A good resource for this is the website for Allergy Control Products at http://www.Allergycontrol.com.

Diet The role of diet is fundamental in addressing seasonal and environmental allergies. Symptomatic relief from herbs and other natural therapies may be minimal if your diet is high in the most common food allergens. Less common ones are in the nightshade family—potato, tomato, pepper, tobacco, eggplant. Synergistic food combinations that may trigger allergies are corn and banana, cane sugar and orange, egg and apple, wheat and tea, pork and chicken, milk and chocolate and coffee and chocolate. Some food may be problematic only during certain times of the year when specific pollens are present. Because of these cross-reactions, spring foods to avoid are apple, pear, carrot, cherry, potato and hazelnut. Summer foods to avoid are potato, celery, tomato, melons and wheat. Fall foods to avoid are milk, sugar, coffee, tea, tobacco and alcohol, all of which promote mucus production and compromise the immune system. Digestive enzymes taken with meals will help to reduce allergic reactions by ensuring complete food digestion and enhanced absorption.

Histamine, Tyramine and Food Additives Histamine released from mast cells that are located on the surface of our skin and respiratory tissue cause allergic symptoms. Histamine-containing foods to be aware of are beer, wine, cheese, spinach, fermented foods, sauerkraut, canned foods, tomatoes and sardines. Histamine-releasing foods to avoid are strawberries, chocolate, eggs, fish and tomatoes, especially during allergic reactions. Other possible histamine triggers are tyramine and food additives. Foods containing the amino acid tyramine are of special concern for migraine sufferers. Tyramine is found in aged cheese, pickled herring,

Marmite®, avocado, raspberries, Chianti wine, chicken liver, chocolate, alcohol and citrus. Food additives of allergy concern are tartrazine yellow food dye, sodium benzoate (a food preservative), monosodium glutamate and a multitude of other additives. Minimize commercial red meat, saturated fats, hydrogenated oils (margarine), trans fatty acids (margarine and oils heated to smoking point) and aspirin, all of which cause inflammation. Food for the liver is important because the liver deactivates histamine. Foods that support liver function include artichoke, beets, radish, asparagus, carrot, dandelion, garlic and rosemary.

Herbal Treatments Herbal treatments are available from most health food stores. As with all medicine, do not use them for extended periods without consulting a knowledgeable practitioner. The following is a list of herbs commonly used to combat allergies. • Yerba santa (Eriodictyon californicum) is a decongestant. Brew into a tea and drink it or breathe in the steam to clear nasal passages. • Butcher’s broom (Ruscus aculateus) reduces swelling and decreases inflammation. • Licorice (Glycyrrhiza glabra) a good anti-inflammatory and provides adrenal support (also Borage and Siberian ginseng) to reduce allergic reactions. Be aware that licorice may increase blood pressure in those with existing high blood pressure. • Eyebright (Euphrasia officinalis) has anti-inflammatory, decongestant and astringent properties (heals tissue). • Nettles (Urtica dioica) as tea or freeze-dried in capsules is an excellent anti-histamine without side effects. • You can make a tea mix using some or all of the above ingredients. Mix equal parts of the herbs, then add one teaspoon of the mix to one cup of hot water. Drink one cup up to five times a day as needed. • Two helpful herbs to use in cooking are turmeric (Curcuma longa) and ginger (Zingiber officinale) for an anti-inflammatory effect.

Vitamin/Nutrient Allergy Treatments • Vitamin A protects the integrity of mucus membranes. Serum levels of chronically stressed people are low in Vitamin A. In this situation, the body will take Vitamin A from the mucus tissue to maintain homeostasis, thereby increasing vulnerability to infection and allergy. Caution: Vitamin A is toxic in high doses. • Vitamin C is a mast cell stabilizer and anti-inflammatory. • Vitamin E stabilizes cell membranes. Caution: it may raise blood pressure if high doses are taken suddenly. You should be fine with 400 IU daily. • Calcium helps break down histamine. • B5 (Pantothenic acid) stops allergic reactions, especially when combined with Evening Primrose Oil. • B6 helps protect against allergic reactions. Caution: it is toxic in high doses. • Evening Primrose oil (EPO) decreases free arachidonic acid (which leads to inflammation) and leukotrienes, inflammatory breakdown products of arachidonic acid. • Zinc assists in the action of EPO. Caution: it is toxic in high doses. • Selenium and Kelp in combination decrease airborne sensitivities. • Flax oil inhibits leukotrienes, bodily chemicals that promote nonspecific (respiratory, uterine, skin, etc.) general or local inflammation. • Quercetin, catechin and hesperidin are good bioflavonoids that stabilize mast cells and reduce histamine. • Tannic acid has been shown to decrease levels of indoor dust mites, dander and mold and is safe, according to the manufacturer.

Nasal Wash This is the best treatment to use if you have problems with environmental allergies, recurrent sinus infections, frequent exposure to dust, decreased taste discrimination, post-nasal drip, irritated throat and/or recurrent coughing or nasal congestion. This wash cleanses and restores health to the nasal and sinus passages. Mix ¼ tsp. of sea salt and ¼ tsp. of baking soda into ½ - 1 cup of

lukewarm water. You will need a large syringe or container with a spout or a neti pot from the health food store to dispense this solution. Fill the dispenser, bring the spout to your nose, and bend forward over a sink with your head tilted to the side and slightly forward. The spout should snuggly fit in your upper nostril opening when in this position. Slowly and gently, push the plunger into the barrel and let the water flow through the upper nostril, into your nose, and adjust your head slightly as needed to allow the water to flow out of your lower nostril opening into the sink. If necessary, with your mouth closed, you can gently exhale out through the unblocked nostril to help get the water moving around your nasal septum (the thin wall of tissue dividing the inside of your nose into two passages). If any water starts to go into your sinus, quickly tip your head up straight and let the liquid drain out. The intention is not to get water into your sinus, and with a little practice, this will not be a concern. After the syringe empties, blow freely through both nostrils into the sink to clear the nose of excess water and mucus. Do not close off one nostril when doing this. Be gentle. Having completed the wash in one direction, repeat the same steps on the opposite side, switching back and forth from one nostril to the other until the ½ cup of solution is empty. Once proficient, you may want to experiment a little, and let the wash go into the back of your throat and out through your mouth. The frequency of this treatment depends on the situation. If your condition is a chronic one, you may need to do this twice daily as part of your regular hygiene regimen. If your problem is sporadic, just rinse as needed. Once the condition is under control, you can experiment with the frequency needed to maintain the level of health you have achieved. If this method does not working for you try this: stand over the sink, head up straight, fill one nostril partially, taking care not to fill it so much that the solution enters the sinus cavity. After 10-30 seconds, let the fluid drain out and repeat the process with the other nostril. This method is not quite as thorough but still beneficial to remove particulate matter from your nasal passageways, which translates to less of a toxic load entering the lungs.

CHAPTER 40

Cancer I

NTRODUCTION

entire chapter is for educational purposes only. It should not be construed as a medical directive in any way. It presents an overview of my perspective and the common cancer co-management therapies used in my practice. If we are looking for a cure to cancer, part of that equation must address the cause. According to an American Institute for Cancer Research 1998 report and Scientific American, only diet rivals tobacco smoke as a major cause of cancer in the U.S. Research links 30-40 percent of cancers to unhealthy diets. Therefore, diet is possibly the most important component of a cancer prevention and treatment program. THIS

D O IET

VERVIEW

Proper nutrition can help create an environment that is not conducive to cancer growth, leading to both prevention and therapeutic benefits. A healthy diet (see Chapter 1) will supply vitamins A, E, C, D, folic acid, mineral cofactors like zinc and selenium and essential nutrients to protect and repair DNA so that cancer will not occur. Good nutrition is also responsible to optimize the functioning of our immune system so that it can identify and destroy tumor cells. Fiber from vegetables, grains and whole fruit prevent, slow and reverse unregulated growth and metastasis. These food suggestions promote a more alkaline environment in the body that discourages cancerous growths. A good dietary principle to follow is, “if the food will not rot or sprout (sprouts are great), throw it out”. Eat the diet of your ancestors. It was organic, free of the chemicals so prevalent today. For some people, it was primarily a vegetarian diet; for others, organic animal meats figured prominently. The nutritional pearl of wisdom to remember is very simple— eat real food (organic not synthetic), whole food (not processed), a variety of

food, (all the colors of the rainbow), in naturally packaged (not plastic) containers. Eating a variety of foods decreases allergy concerns and provides a broad spectrum of nutrients for the immune system. Eating small frequent meals helps to maintain even blood sugar levels. Examples of this anti-cancer food include vegetables like carrots, dark leafy greens, tomatoes, sprouts, onions, garlic, celery and parsley. Healthy whole grains are rice, millet, quinoa, amaranth and buckwheat. Wise choices for unroasted nuts (but not peanuts) and seeds include walnuts, pecans, almonds, hazelnuts, sunflower and pumpkin seeds. Legumes are good for you, except for soybeans. There is some controversy about soy product claims. Eat minimal amounts of soy, not more than one to two times a week maximum until it is proven safe. If you eat soy, concentrate on fermented soy products such as miso, tempeh and, to a lesser degree, tofu, not soy grits and other commercially popular soy protein powders. Turmeric or curcumin will inhibit cancer initiation, promotion and progression. If you suffer from acid reflux, you may not be able to tolerate turmeric. The antioxidants in a healthy diet enhance chemotherapy and radiation treatments and reduce side effects without interfering with the therapeutic goal. Other benefits of healthy foods include preventing malnutrition and other complications of cancer like anorexia, emaciation, joint pain and depression. Excellent foods to assist the liver to remove toxic waste from the body include cabbage, broccoli, Brussels sprouts, cauliflower, beets, radishes and artichokes. They contain indoles that increase glutathione peroxidase, an important nutrient that scavenges toxins and diminishes excess unhealthy estrogen metabolites. Avoid foods associated with an increased risk for cancer: commercial red meat, smoked, cured and processed meats, all of which may contain synthetic estrogens and other potentially carcinogenic chemicals stored in the fat. Avoid deep fried food, margarine, hydrogenated or polyunsaturated oil, oil that has reached the smoking point while cooking and saturated fats. Commercial salt is associated with acceleration of metastasis. The Standard American Diet has ten times the salt amount as that of our ancestors. Sugar damages our immune system, feeds cancer cells, promotes clumping of cells, slows blood circulation and inhibits the removal of

unhealthy estrogen metabolites (a particular concern with breast cancer). There is a strong link between elevated insulin levels associated with high sugar intake and the risk of getting cancer. Cancer cells demonstrate a threeto five- fold increase in glucose uptake compared to healthy cells. High sugar intake (Americans average about 160 pounds a year) is a risk factor for colon cancer, breast cancer and increased insulin levels. Regular alcohol consumption is linked with an increased risk of cancers of the breast, stomach, digestive system, upper respiratory tracts and liver. Drinking even one or two drinks a day may contribute to breast, colon and rectal cancer. Moderation is a good guide when it comes to alcohol consumption. Better beverage choices include healthy water, ginger tea and Japanese green tea which is a potent free radical scavenger, contains potent anticarcinogenic agents and inhibits tumor initiation and promotion. Use cold pressed extra virgin olive oil for no or low heat food preparations in addition to taking essential fatty acid supplements like flax, hemp or fish oil. Canola oil from a health food store is better for hot cooking because it has a high burning point. Refrigerate these oils to prevent rancidity. Refrigeration can solidify olive oil, so put it in a wide-mouth container for easy access. You should not underestimate this nutritional guidance, because, cancer concerns aside, 20 percent of Americans are clinically malnourished (lab tests reveal decreased protein and other nutrient loss) and 70 percent are subclinically malnourished (showing symptoms with normal lab test results). According to a 1990 USDA three-day study of 21,500 people, nobody ingested the daily value (DV) recommended for the ten nutrients evaluated. The DV marks the survival level of nutrient intake, not a level for optimal health.

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Many health care providers believe that the DV is not designed for cancer patients or for the optimal health of anyone. Just maintaining the DV levels may not be sufficient to avoid deficiency reactions such as nervousness, insomnia, mental exhaustion and improper immune function according to Alternative Medicine: the Definitive Guide. Cancer cells are sensitive to the pro-oxidative effects of chemotherapy and radiation. Cancer cells, however, do not absorb antioxidants as efficiently

as healthy host tissue, so the result is that antioxidants protect healthy cells while chemotherapy agents destroy cancer or malignant tissue. Studies show with increasing consistency that antioxidant supplementation before and after conventional treatment of chemotherapy or radiation increases lifespan and decreases recurrence rates. Whether antioxidant use concurrent with chemotherapy and radiation is advisable is a question that remains unanswered. Studies exist supporting the use of most antioxidants during chemotherapy and radiation in order to enhance treatment, protect healthy tissue and reduce side effects from these toxic therapies. There are some exceptions, however. Oncologists generally counsel patients against taking any supplements during conventional treatment. Patients must decide for themselves and work with qualified practitioners to avoid creating negative medicinal interactions. To reduce interactions here is a guide I offer my patients: • Stop taking all natural supplements about one day before beginning chemotherapy. The half-life of melatonin, green tea, curcumin, Vitamin C is 30 minutes to three hours, so by not ingesting them a day before chemotherapy, you should avoid any conflict. • The half-life of a chemotherapy agent is 1-30 hours. After chemotherapy, wait 1-30 hours for the chemotherapeutic agents to disperse before resuming antioxidant supplementation to avoid interactions.

W B T P S HOLE

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UPPORT

Vitamins and Minerals • High potency whole food multiple vitamins and minerals • Vitamin C • Co-Q 10 • B12 shots • Vitamin E

Enzymes

• Digestive enzymes with meals.

Other Nutrients • Silymarin: nature's preeminent herb to restore health to your liver • Essential Fatty Acids: Hemp, fish or flax oil or Udo’s® Choice: keep refrigerated • Intestinal Balance: Probiotics acidophilus and bifidus combination: keep refrigerated • Glandular/Immune System: PSK: mushroom extract of Coriolus versicolor • Thyroid support • Melatonin • Fractionated pectin to prevent metastasis and increase natural killer cell activity • Cox-2 inhibitors

Diet • Juice for Life: see Chapter 1

Detoxification Therapies(see Chapters 19 & 20) • Clean Sweep (once every three months) • Skin brush. Salt & soda bath. Skin cleanse • Coffee enema

Specific Treatment Concerns • Mouth sores: Vitamin E and selenium • Hair loss: Vitamin E • Nausea and vomiting: ginger: 1-10 #00 capsules of ginger powder every six hours or so, ginger root tea or raw ginger root as needed • Reduce increased risk of bone marrow cancer following chemo and radiation with vitamins A, C, E, Beta-carotene in a good multivitamin and mineral supplement. • For prevention of damage to healthy cells, glutathione reduces neurotoxicity and nephrotoxicity. Please see the “Food Source Nutrients and Supplement Review” in the

Appendix for more information on essential fatty acids, enzymes, fractionated pectin and Cox-2 inhibitors.

C

ONCLUSION

These are the basics of a general cancer prevention and co-management program. Please remember that the spirit in which you undertake the journey of healing surpasses the scope of this chapter, but it is equally or even more important than nutrition (or any intervention).

CHAPTER 41

Prostate Cancer (PC) I

NTRODUCTION

research findings reveal that traditional prostate screening and monitoring with digital rectal exams (DRE) and prostate-specific antigen (PSA) tests are ineffective, and experts are seriously questioning the benefits of surgery and radiation. Three recent studies from the British Medical Journal, the American Journal of Preventive Medicine and the U.S. Preventive Services Task Force determined these findings. They also found that treatment for PC often causes moderate to substantial harm, including erectile dysfunction, bladder and bowel problems. They concluded that doctors should discontinue routine prostate screening in men over 75 because it does more harm than good. When men reach the age of 40, their prostate glands begin to enlarge. Some say that this is normal. I suspect that it is not normal, but due to a lifestyle of pervasive sedentary habits and a lifetime of overexposure to synthetic hormone-like chemicals, including plastic. About one third of the male population will experience benign prostatic hypertrophy (BPH), half will endure prostatitis and one in 10 males will develop prostate cancer, the most common cancer in men. The U.S. and Canada report the highest incidences of PC. Because of these findings, many men and their loved ones are reasonably concerned. They are seeking an alternative approach for prostate screening, monitoring and intervention. A minority of PCs are aggressive tending to metastasis and death. The majority are indolent and non-aggressive. The trend at this time suggests that indolent PC is quite common in low-risk young males, so common that in time we may consider the existence of some types of prostate cancer a natural occurrence. Until recently, men diagnosed with PC who chose to postpone treatment were counseled to engage in watchful waiting. This essentially means that a man waits until the PSA values rise to a point at which urologists dictate RECENT

surgery and/or radiation. The passive nature of waiting is not a viable approach to address PC, and many urologists, even conventional ones, are replacing it with active surveillance. This is a non-invasive procedure, unlike performing biopsies.

B

IOPSY

At this time, biopsies are the only legal way to diagnose prostate cancer, but they pose several disadvantages: • Pain, prostatitis relapse and heavy antibiotic use afterwards. • A biopsy may miss a cancer and return a false negative finding. • Performing the biopsy may seed or spread the cancer into other tissues.

A S CTIVE

URVEILLANCE

P

ROGRAM

O

UTLINE

The goal of active surveillance is to monitor the aggressiveness of PC and to assess for the risk associated with metastasis. Active surveillance allows men to pursue a number of natural therapies to reduce the likelihood of invasive interventions. It is also applicable for men who want a noninvasive methodology to screen for possible PC. A British study of interest has shown that men choosing active surveillance did not experience significant psychological stress as compared to men who sought immediate invasive treatments. First, it is important to consider the basic risk factors for all types of cancer: • Overweight • High stress markers (high stress personality, high adrenal cortisol) • High carbohydrate (sugar) diet and high commercial animal protein diet • Heavy metal exposure Second, consider these additional risk factors for PC: • African-Americans are at increased risk. • PC in the patient’s immediate family (a brother with PC poses a higher risk than a father or grandfather with PC). • Grandfather or father with PC • American Urological Association (AUA) Symptom Scores: if you

have prostate problems, a high score is good and more indicative of BPH (see the Appendix for an explanation of this test). While BPH can block urine, the cause is usually PC for a male not evaluated for many years and with a PSA higher than 20 ng/ml. Third, assess for PC based on lab findings. These lab tests are common to urologists, but seldom used to assess for PC risk because of the expense and time involved and a lack of insurance coverage. Generally, urologists just want to do the quick and less expensive biopsy to assess for PC. Prostate cancer of low risk includes the following parameters: • Diagnosed PC with biopsy, yet the minority of biopsy cores are positive and of those cores only partially positive • Gleason test score less than six to seven • No PSA velocity (increasing PSA readings over a period) over 2.0 ng/ml/year or over 0.75 ng/ml/year, consecutively for two to three years, and PSA values capped at 8-12 ng/ml (PSA in excess of 12 ng/ml is a warning of more aggressive PC.) Some urologists still advise yearly biopsy with active surveillance, but this trend is changing. A non-invasive alternative protocol to biopsy includes the Transrectal Ultrasound of the Prostate (TRUSP) with color Doppler imaging, PSA dynamics analysis and genetic marker testing.

P

ROSTATE

L V I AB

ALUE

NTERPRETATION

G

UIDE

Elevated PSA is generally an indicator of prostatitis or BPH. PSA, despite many reports of its unreliability for assessing for PC risk, still has some value to track residual PC after removal of the prostate, to mark the severity of BPH and as a PC assessment when monitoring the PSA rate of change over time, known as the PSA velocity (PSAv). A single PSA reading is of limited value when taken out of the context of other prostate markers and risk factors but may indicate the following: • 0.0-2.0 ng/ml: relatively low risk for PC • 2.0-10 ng/ml: requires further work-up • 10.0 ng and up: likely PC or severe BPH

PSAv PSA velocity values should not increase more than 0.75 ng/ml/year.

More than that suggests PC. A rate greater than 2.0 ng/ml/year marks an aggressive tumor. A reverse velocity can indicate a tumor regression.

Percent Free PSA (PSA-f or FPSA) This is a qualitative test indicating if the PSA is coming from cancer or non-cancerous (BPH) prostate tumor cells. A PSA-f of 25 percent or higher indicates BPH, and below 15 percent suggests PC.

Gleason Score A Gleason score accompanies biopsy results. Values below seven are preferable and appropriate for active surveillance.

TRUSP The Transrectal Ultrasound of the Prostate with color Doppler analysis can help determine PC risk. Radiation centers can run the TRUSP without doing a needle biopsy, but this is not a common practice. Nonetheless, this test provides useful visual guidance in marking a patient’s progress. TRUSP identifies suspicious lesions and Doppler monitors them over time for changes.

Volume TRUSP provides measurements to determine the size of the prostate in cubic centimeters. This allows calculation of the PSA Density (PSAD) and gives more meaning to the AUA score.

PSA Density Dividing the PSA by the prostate’s volume yields a figure used with reference tables to determine if the amount of PSA secreted may come from benign prostate cells or if the level suggests cancerous tumor cells.

Location Risk PC located deep within the gland poses less of a risk than PC at the edge of the gland. The doctor must consider the location in conjunction with the

PSA readings. A low PSA is more of a concern if the tumor is near the surface of the prostate.

Identification and Risk TRUSP allows easy recognition of BPH, prostatic stones (felt with a DRE) and prostatitis.

A T BOUT

ESTOSTERONE

Natural testosterone does not cause PC, unlike synthetic testosterone or methyltestosterone. While some say that testosterone may fuel an established prostate cancer, there is no scientific basis for this assertion. Common sense suggests that if testosterone were the problem, then by age 35-40 all men would have PC, before testosterone levels begin to fall with andropause (see Chapter33 “Male Menopause”).

F

UTURE

P

ROMISE FOR

P

ROSTATE

C

ANCER

A shift is in motion from PSA testing to the more reliable genetic marker testing. Prostate Cancer Antigen 3 or PCA3 shows the most promise of the molecular gene tests. This test is available only in Europe at this time.

B H RIEF

EALTHY

P

ROSTATE

T

REATMENT

O

VERVIEW

Since all prostate problems are inflammatory in nature, it is important to reduce inflammation for both prevention and treatment of prostate problems. Most of the listed products are available with directions at health food stores. • Exercise leads to a 25 percent lower incidence of prostate problems. • Bio-identical progesterone supplementation based on saliva hormone test results • Zyflamend: herbal anti-inflammatory oil blend • Sitz baths: see Chapter 19 • Kegel exercises: see Chapter 34 • Saw palmetto, pygeum, herbal mixes • Beta sitosterol • Di-indolemethane (DIM) to reduce unhealthy estrogen metabolites

IS N

UMMARY

PC is difficult to assess without resorting to frequent biopsies that pose risks. A consideration is the use of combined non-invasive testing as described in this text to help assess PC risk without side effects. Active surveillance serves to educate and empower men, and it combines principles of both naturopathic and conventional medicine. It is important to be assertive and well informed when working with a urologist, in order to make the best decisions about your health or the health of your loved one.

SECTION 8:

Integument (Skin) System I

NTRODUCTION

SKIN,

known medically as the epidermis, is composed of two layers, the superficial epidermis and the deep epidermis. The superficial layer is composed of outer, mostly dead, surface cells with a keratin protein matrix for strength and protection from the environment. The deep epidermal layer is composed of basal cells, melanocytes and cellular secretions. If damaged, the basal cells can become carcinomas. Melanocytes produce melanin, which gives us our suntan and age spots or “liver spots,” a benign discoloration resulting from age-related cellular malfunction. Other cells in this deep matrix produce prostaglandins, hormone-like substances that can be inflammatory or anti-inflammatory. Beneath the deep epidermis is the dermis. The dermis is composed of multiple constituents including nerve endings, sweat glands, sebaceous glands, hair follicles, blood vessels and fibroblasts. The sweat glands help eliminate toxins and release sweat, the best skin moisturizer. Sebaceous glands produce oils that keep skin supple, hydrated and smooth. Blood vessels furnish food nutrients and oxygen for healthy skin. Fibroblasts manufacture collagen, elastin, hyaluronic acid and other tissue substances that maintain smooth, moist and firm skin.

A D D DULT

AILY

ERMAL

N

UTRIENT

P

ROGRAM

Fibroblasts Antioxidants and their mineral cofactors as listed below nourish fibroblasts and their constituents. • Vitamin C found in citrus, strawberry, blueberry, most fruits and uncooked vegetables. Supplemental dose: 1,000 mg daily. • Vitamin E from nuts, seeds, whole grains, green leafy vegetables and cod liver oil. Supplemental dose: 400IU daily. • Zinc is a specific mineral nutrient for hyaluronic acid production

and found in meat, milk products, beans, lentils, yeast, nuts, seeds, grains and pumpkin seeds. Supplemental dose: 20-30 mg zinc picolinate daily. • Magnesium is another specific for hyaluronic acid production and is found in beans, nuts, grains and vegetables. Dose 200-500 mg daily. • Beta carotene from dark greens, oranges, yellow fruits and vegetables including carrots, squash, tomatoes, kale, cantaloupe, peaches, apricots. Dose 15,000-30,000 IU daily. • Flavonoids are antioxidants from herbs, fruit and vegetables (especially dark-colored fruit) that provide increased DNA protection. They also promote the repair of DNA damaged by free radical oxidation. • R lipoic acid is in meat and made in our body. It is a vitamin-like antioxidant referred to as the “universal antioxidant” because it is both fat- and water-soluble, allowing it to enter all parts of the cell to neutralize free radicals. It also helps regenerate Vitamin E, Vitamin C and glutathione for heavy metal and toxin elimination. Dose 50-100 mg daily. • Bones, tendons and skin provide additional nutrients for hyaluronic acid synthesis.

Sweat Glands Regular exercise with the use of saunas is an excellent way to promote perspiration to help release toxic compounds from the sweat glands. It is important to consume an adequate amount of water to enhance this process. Drink about one third to one half the number of your body weight in ounces of water daily. Chapters 19 and 20 give additional methods to release toxic build-up from the body.

Sebaceous Glands Essential fatty acids (EFA) are oils we can get only from our diet. They promote healthy function of the sebaceous glands. Essential fatty acids exist in fish such as wild salmon, fresh unroasted nuts, seeds, grains and in supplement form such as flax, fish and hemp oil. You can put hemp oil or flax oil in a smoothie or on a salad, but do not heat them because cooking

will turn them into unhealthy oils. In addition, Neem oil is excellent for all skin concerns. Use both topically and internally. The typical dose is about 1,000 mg to 2,000 mg daily taken with food.

Blood Vessels Blood vessel care reduces your risk for heart disease, all types of cancer and other chronic illnesses. Consuming dark-colored fruits like blueberries, blackberries, dark grapes and raspberries is an excellent way to ensure healthy blood vessels. Exercise also helps by maintaining healthy circulation and delivering oxygen to tissues. EFAs and antioxidants also provide additional skin benefits. Hydrotherapy, which is the use of water for healing, is another method to help your skin stay healthy. Each time you take a shower, fully warm up in the hot water, then finish by turning the water to as cold as you can tolerate for 15 seconds. Over time, continue to increase the time in the cold for up to one minute. This tones and revitalizes the blood vessel supply to your skin. You will find that immediately upon drying, your body will respond with an inner warmth that is quite comfortable. If this does not occur, then you have either not sufficiently warmed up before the switch to cold, or you have remained too long under the cold shower. A variation of this form of hydrotherapy is to shift back and forth several times during the shower from very warm for one to three minutes and briefly to cold. End with cold, but do not become chilled, as described above.

Lifestyle Many lifestyle habits affect the health of the skin. The nicotine in cigarettes damages collagen, leading to premature aging. Ultraviolet blue (UVB) sunlight also damages skin. The UVB rays cause sunburns. UVA rays in sunlight cause suntans and are good for us in moderation. Diet is important. A useful guide is to eat a variety of food in as close to the natural state as possible. Avoid deep fried fats, hydrogenated oil, trans fatty acids, oil that has reached the point of smoking while cooking, polyunsaturated oils, margarine, commercial meat, excess salt, sugar, caffeine, alcohol, processed food and overeating. All of these damage cells and increase the production of pro-inflammatory prostaglandins, hormonelike substances that also damage cells.

Adequate sleep is important for healthy skin. You should wake refreshed a majority of the time. At night, the pineal glad produces melatonin, the most potent antioxidant known. While you sleep, the melatonin cleans up excess free radicals that accumulate during the day. You do not need to supplement with melatonin, just get regular sleep. Do not stress, be happy—that is an important goal because stress increases free radical production and skin damage.

P

LAN FOR

G

ENERAL OR

M S C ILD

KIN

ONCERNS

Follow healthy dietary and lifestyle suggestions in this book, emphasizing specific foods for liver health, blood vessels, sebaceous glands and sweat glands as discussed in this chapter. Supplemental considerations include: • A good daily whole food multiple vitamin and mineral providing approximately 30-50 mg of most of the B vitamins, along with other vitamins and minerals • R Lipoic acid: 100 mg daily • Essential Fatty Acid supplementation as discussed • Silymarin or milkthistle: 200 mg daily to aid removal of toxins from the liver

CHAPTER 42

Acne I

NTRODUCTION

have seen dietary avoidance of sugar, other than what is naturally in vegetables, grains and the occasional whole fruit, resolve troublesome acne. A more complete list of what to avoid for acne includes all fried, fatty and rich foods, chocolate, nuts, coffee, alcohol, sugar, milk products, red meat, smoking, stress, constipation and washing with harsh soaps. Foods to favor include whole fruits, vegetables and grains such as rice, millet, quinoa, amaranth and buckwheat for a high fiber nutritive and cleansing diet. See the suggestions in the general introductory section to promote perspiration, and do not scrub your face. Many people find that using only soap and water to clean the face once daily works best, especially if no topical is applied afterwards. I

T

REATMENT

• Oil your skin from the inside with about one tbs. of flax, hemp or evening primrose oil daily. • Vitamins A (25,000 IU), E (400 IU), C (500-1,000 mg two to three times a day) • Vitamin B6 about 50 mg • Zinc about 35 mg • A good antimicrobial treatment is a tea of equal parts of Baptisia, Hydrastis and Echinacea taken as ½ tsp. three times daily for up to three weeks. • Silymarin or Milkthistle at 75 to 200 mg a day helps the liver to detoxify. • A daily dose of probiotic refrigerated lactobacillus acidophilus and bifidus helps to ensure a healthy digestive system which translates to fewer toxins for the liver to deal with and healthy skin.

CHAPTER 43

Eczema or Dermatitis I

NTRODUCTION

is a superficial inflammation of the skin, which causes itching, peeling, thickening and weeping. Common locations are behind the knees, in the bend of elbows, on the hands and on the trunk. Daily and seasonal fluctuations are common. Scratching may lead to bleeding and infection. ECZEMA

T

REATMENT

If the condition is caused by contact sensitivity, for example, soap, nickel or another metal, industrial or commercial cleaner or dyes, the treatment protocol is to avoid contact with these items. A common cause of eczema is food allergy to milk, eggs, cheese, wheat or food additives. Please review Chapter 39 for further guidance on the subject of allergies.

Supplements: • Vitamin A 50,000 IU daily • Vitamin C 500 to 1,000 mg twice a day • Vitamin E 400 IU daily • Zinc picolinate 50 mg daily • Evening primrose oil or black current oil 2-4 capsules three times daily and flax oil 1 tsp. daily.

Topical Herbs for Relief • Select one or a combination of these oil based herbal extracts: Witch hazel, Chickweed, Plantain, Comfrey, Calendula, St. John’s Wort, Chamomile • Neem oil • Antimicrobial considerations: Myrrh, Goldenseal

Oral Herbal Recipe Inflammatory conditions like eczema especially call for treatment with alteratives. Alteratives are herbal blood cleansers that help restore and maintain healthy body function. Alteratives help the body with most all metabolic functions including proper elimination through the kidneys, liver, lungs and skin. An effective remedy is a tincture of burdock (Arctium lappa), cleavers (Galium aparine) and nettles (Urtica dioica) in equal parts, taken at a dose of 30 drops three times a day for up to three weeks. If you are using dried herbs, first simmer one teaspoon of burdock root in one cup of water for 10 minutes. Turn off the heat and add one to three teaspoons of dried nettle leaf (gathered before it flowers, if you collect it fresh) and one to three teaspoons of dried cleaver flowers. Cover this mixture and let sit for 10 minutes. Drink it three times a day for up to three weeks.

CHAPTER 44

Psoriasis I

NTRODUCTION

will often respond favorably to natural treatments, especially dietary modifications. PSORIASIS

T

REATMENT

Diet Avoid commercial red meat, alcohol, fried food, hydrogenated oil and trans fatty acids. Favor an alkaline diet including fruit, grains, vegetables and legumes. As with eczema, food allergies and sensitivities must be addressed. Follow the directions in the Chapter 39 on allergy for individualized diet plans to address food sensitivities. Avoiding the wheat family often yields exceptional results, but it needs to be done persistently and consistently. It may take two days to three weeks to see improvement.

Supplements Daily supplemental does of Vitamin C above 500 mg may aggravate psoriasis.

Topical Relief • See topical suggestions for eczema. • Herbs to favor include calendula, plantain and chickweed to reduce inflammation, soften and remove plaque build-up. • Neem oil • Sunlight exposure, being careful to avoid sunburn, often proves helpful.

Herbs Internal

• Coleus forskohlii (10% Forskolin) in 100 mg capsules taken two or three times daily will reduce inflammation associated with eczema and psoriasis. • Liver support with milkthistle about 75-200 mg daily • Tincture: equal parts burdock root, yellow dock, cleavers, Oregon grape and blue flag, taken in liquid at one tsp. three times a day for up to three weeks. Be patient.

CHAPTER 45

Dry skin I

NTRODUCTION

like animal hide, human skin needs moisture and oil to stay supple and healthy. JUST

T

REATMENT

Supplements • Hemp oil at one tablespoon daily. Remember to keep it refrigerated.

Topical • Non-synthetic oils of rose, chamomile, jasmine, rose geranium and neroli. • Neem oil. • Kiss My Face Olive Oil Soap®: use soap only on dirty areas. Simply rinse other parts.

Lifestyle • Hot baths and showers with lots of soap can deplete the naturally produced oil in your skin, leading to hard, dry and itchy skin. • Licking the lips too often will remove the natural softening oils, leading to chapped lips. The best solution: stop licking your lips. • Greasy skin? Replace sugar and hard fat in the diet with healthy food and EFAs. • Ample fluid intake, see sweat gland care.

CHAPTER 46

Folliculitis I

NTRODUCTION

is a superficial or deep infection of hair follicles. It appears as discrete red spots or actinic-like lesions with a white head at the base of hair shafts. These lesions may be painful and sometimes itchy. FOLLICULITIS

T

REATMENT

Hydrotherapy • Alternating hot and cold compresses or sitz baths (see Chapter 19). The sitz bath will improve circulation to remove waste and bring in healthy nutrients to allow healing.

Therapeutic foods • Watermelon, edible sea weeds, apple, cucumbers, millet, rice bran and sprouts • Fresh juices such as carrot, celery, parsley, cucumber, pineapple and beets • Lemon juice in water on an empty stomach in the morning • Avoid meat, alcohol, hot sauces and spicy, fried, fatty, rich and salty food.

Supplements • Zinc 30-50 mg daily for four weeks • Vitamin A 25,000 I.U. daily for four weeks • Vitamin C 1,000 twice a day for four weeks • Vitamin B-complex 50 mg daily for four weeks

Herb Tincture Oral

• Antimicrobial: equal parts of echinacea, goldenseal (avoid if pregnant), milkthistle. Dose: 30 drops three times daily for up to three weeks. • Alterative: Burdock (Arctium lappa), Oregon grape (Berberis aquifolium), yellow dock (Rumex crispus) and Siberian ginseng (Eleutherococcus senticosus) are good individually or in combination to maintain healthy skin. Dose: 30 drops daily for up to three weeks.

Skin Care Herbal Terms and Properties (see Chapter 50: Children’s Herbal First Aid Kit)

CHAPTER 47

Foot and Nail Fungus Treatment I

NSTRUCTIONS ON

A

CIDOPHILUS

B S EER

OAK FOR

F N F OOT/

AIL

UNGUS

procedure reliably addresses toenail and foot/hand fungal conditions. It takes some time; be patient and diligent. THIS

Before soaking your feet (or hands): • Fill a spray bottle with a solution of bleach diluted with water 1:10 (one part bleach to 10 parts water). • For foot conditions, spray the insides of all your shoes with it and let them dry overnight. Do this daily after you wear them. Throw away non-breathable shoes and get leather or open-toed shoes. • Trim away all the dead nail that you can, being careful not to touch clean nails with your trimmers. Bleach the trimmers between each nail to disinfect them.

Ingredients for the soak • Acidophilus (a refrigerated brand is best). • Guinness® Stout beer or any other dark beer (Guinness® has the best track record). • White vinegar: Do NOT use apple cider vinegar. • Basin big enough to submerge the part of your body needing treatment.

Mixing the Solution: As long as you prepare enough to cover your nails (or feet or hands) in the solution, you are fine. The amounts of white vinegar and beer below are estimates. You may use less beer and white vinegar if you are treating fingernail fungus or small feet. • Pour one liter of room-temperature beer into a basin.

• Add three caps of acidophilus. • Add one liter of white vinegar.

Soaking Infected Nails: • Wash your feet or hands with high quality soap. • Set up something to occupy yourself, like a good book. • Soak the clean appendage in the solution for 30 minutes. • On removing your feet or fingers from the basin, smooth the infected nail ends from the top down with a pumice stone or file. • Spray or soak the pumice stone or file in the diluted bleach mixture to clean it between each nail smoothing. • After three such sessions, toss out any remaining solution and make it up fresh. This keeps the ingredients in active live form. If it is too old, it will not work. You may use less white vinegar and less beer, but not less acidophilus bacteria. As long as you cover your nails in the solution, you are fine. • Repeat this process daily for 30 days. Do not skip a day for the best results. • Do it twice a day for faster results

Storing the solution: • It is good to refrigerate the solution for the three-day periods of use to preserve the healthy acidophilus. • Keep unused Acidophilus in the fridge. • You can store the covered solution outside during cool weather. As the fungus is killed by this natural anti-fungal treatment, you will notice new clear nail growth from its base. This is a good sign. Some people see clearing at the base within one week, and some take a month. It all depends on how fast your nails grow and how often you soak them. Make this treatment a daily routine. Other help: consume less sugar and white flour products and eat a healthy diet. For foot problems, get new highly breathable cotton socks that you can bleach, and take your shoes off at work if you can—let your feet breathe.

PART THREE

CHILDREN’S HEALTH

Introduction THERE are

three purposes for the Children’s Health Care chapter: • To promote the health and well-being of infants and children using natural health care methods • To provide a nutritional foundation which will lead to reduced risk for heart disease and other major conditions common in adulthood • To provide you with practical and useful resources regarding your child’s health A child’s health is largely a product of diet and environment and in this 21st century that means a reflection of this high stress society. Of all the infants autopsied, 97 percent show early signs of atherosclerosis (plaque in the blood vessels). Nearly three million young people ages 6-17 have high blood pressure. The incidence of cancer is showing up at earlier and earlier ages. The incidence of obesity and associated health concerns is climbing rapidly. Behavior problems, attention and other social difficulties are mounting. Parents are models for their children. It is very important not to tell your child one thing and do something different for yourself. Become aware of how you feel about food. What attitudes about food are you passing on to your child? Children pick up these attitudes, so try not to grimace as you feed your little one something you might not eat. Is sugar really a treat? Are vegetables something you are supposed to eat or do you really like them? Set some boundaries about food choices and mealtimes and what lives in your refrigerator or cupboards. Offer only good choices, have a variety of foods to choose from and try to avoid the option of juice for a quick fix in place of more nutritious food. Take time to educate your children and yourself. Look over the resources listed at the end of this chapter and select a few of the books on diet and health so that you can be informed and responsible for your health as well as your babys. A little study is well worth the investment when it comes to staying healthy.

CHAPTER 48

Children’s Diet and More B M REAST

ILK

milk has many advantages over formula products. Mother’s milk contains more lactose (glucose and galactose) than does cow milk. Lactose provides a major source of energy for your infant. The quality of protein and fat in breast milk is superior to that of cow milk. Breast milk will change over time to conform to the changing needs of a growing infant, offering a variety of benefits. Breast milk provides superior immunological nutrients for the infant and is bacteria free. Breast-feeding improves parental relationship and bonding with the baby, and breast milk is less likely to be associated with allergic reactions. It is more economical than formula and results in fewer medical visits than with formula-fed children. Breast milk needs little preparation, reduces dental cavities and contains bifidus factor. Bifidus are healthy bacteria commonly referred to as probiotics. They help to maintain a healthy intestinal environment, thereby reducing the incidence of colic. Breastfeeding will help mom’s uterus return rapidly to normal size and has a contraceptive effect of suppressing ovulation. Breast-fed infants are less likely to overeat, which reduces the risk of obesity. It is important for mothers to maintain healthy diets as outlined in the beginning of this book to avoid nutrient-deficient breast milk. Lifestyle habits such as alcohol and drug use will adversely affect breast milk. If a breast-fed baby is not gaining weight, let him or her nurse longer to get the higher fat content of milk that comes near the end of feeding. More frequent feedings will help increase the milk supply. BREAST

F

ORMULAS

The use of formulas may be necessary for a variety of reasons. Some mothers just do not produce enough milk, while others have barriers such as a rigid work environment that prohibits breast-feeding. The use of specific

prescription drugs by mom may necessitate the use of formula, as may the arrival of a newly adopted child. Formulas have another big plus which is to let partners participate in the joy of feeding. Most commercial formulas are based on cow milk or soy, because those plants provide complete proteins. Formulas also contain a significant amount of sweetener to supply carbohydrates. One problem with this is that both milk and sugar increase mucous production, increasing the risk for middle ear infections. Sugar also interferes with the immune system. The good news is that formulas meet the nutritional needs of an infant. The bad news is that some of the ingredients in many mainstream commercial formulas compromise your baby’s health. Additives to formulas such as carrageen, a milk-stabilizing agent, may cause gastrointestinal distress, or rancid coconut oil may contribute to hardening of the arteries. Constipation is more likely to occur in bottle-fed babies. Check your local health food store for healthy prepared baby formulas. You just have to do the best you can with what is available. Here are a few pointers: 1. If possible, do not give your baby whole cow milk or cow milk products until they are over 18 months of age because their digestive systems have not matured sufficiently to process it. 2. Soy-based formulas are a reasonable alternative, but soy allergy is common, so watch for the allergy signs discussed later. You may need to experiment with different formulas if your infant is having allergy problems. 3. Evaporated or unmodified cow milk is low in vitamins C, D and E and in essential fatty acids, requiring supplementation. 4. Some infants can handle goat milk protein but not cow milk protein. If you feed your baby goat milk frequently, add folic acid to each quart. You can supplement a daily dose (25 mcg up to six months, 35 mcg 6 - 12 months, 50 mcg 1 - 3 years), with ¼ tsp. flax oil and consider a liquid multi-vitamin supplement appropriate for the age, at least some of the time. Goat milk has more calcium than cow milk.

AF T R EW

IPS

EGARDING

F I OOD

NTRODUCTION

Several considerations in addition to age govern weaning from formula

or breast milk to solid food. Tooth development corresponds to a maturation of the digestive system indicating a tolerance for solid food. When your infant reaches 14 pounds or twice the birth weight, it may be time for solid food. If your infant drinks more than 32 ounces of formula daily or breastfeeds more than 8-10 times a day, this indicates a need for solid food. Another signal is your infant’s ability to sit up and push food away. Lastly, weaning is appropriate when your infant is five to six months of age. Food introduction will help to develop new motor skills, and assist the developing swallowing reflex that starts around six to seven months of age. This is a good time to begin healthy eating habits. Be consistent with regular meal times. Eat in a relaxed atmosphere and be flexible with likes and dislikes. Sugar issues can begin very early in life. Do your best to avoid fostering this habit. Some of the consequences of long-term excess sugar consumption include tooth decay, diabetes, immune suppression, atherosclerosis, blood clots, heart disease and colon cancer. Solid food provides vitamins, minerals, protein, carbohydrates and healthy oils necessary for a healthy growing baby. Iron-rich food is important to prevent the most common nutrient deficiency of infants: iron deficient anemia. Iron-rich sources are beans, legumes (lentils), peas, leafy vegetables, fish, whole fresh eggs, grains (millet, rice, quinoa, amaranth, buckwheat), potatoes and other root vegetables, cream of wheat, raisins, asparagus, red meat (organic) and use of an iron skillet. Vitamin C improves the absorption of iron, while milk, chocolate or soft drinks will tend to diminish it. Signs of iron deficiency include fatigue, pale skin, slow growth and frequent illness.

A

LLERGY

C

ONCERNS

Introduce new foods one at a time every few days. Watch for allergic reactions such as a rash around mouth or anus, reddened earlobes, hyperactivity or lethargy, a runny nose or the allergic salute (a hand wipe of a runny nose), infection, skin reactions like hives, diarrhea or mucus in the stools, redness of the face or cheeks and allergic shiners (dark circles under the eyes). Allergy signs in older children include changes in artwork (less realistic), writing backwards and dyslexia. You should suspect allergy problems any time there are recurrent health problems such as earaches or sinusitis. Food introduced too early can lead to allergies because the digestive

tract has not yet fully developed, and food particles (proteins) or by-products can get into the blood stream where they do not belong. So do not try to quell colic in a four-week old baby by giving it cereal, or show how advanced your baby is by forcing early consumption of solid food. Some believe that allergies may lead to or cause slow learning. Often, removing milk or a no milk trial curtails other allergies secondary to milk. Eating a variety of food is important. Often the food we are allergic to is the food we eat most frequently. To perform a food challenge for allergy, eliminate the food of concern for five to seven days. Then give the child a generous portion of the suspect food on an empty stomach. Watch for the reactions previously described. If the child is old enough, have him or her draw a picture of a familiar object before and again 45 minutes after the food challenge; see if there is a marked change in the quality of the drawing. You can also check your child's resting pulse rate several times during the elimination phase—just before, during and 30 minutes after meals. Do this during the challenge to see if there is a marked increase indicating a stress to the body. Do not perform a food challenge without a physician’s assistance if your child has asthma. Allergies may be dose dependent. For some, one drop of a food or liquid is too much. For others a pint is too much. Allergy response tends to involve salt retention, which is the reason for puffiness around the eyes, and weight gain due to water retention (even in adults). Allergic reactions may be immediate (within 15 minutes) or delayed (not until 36 hours later). Allergy symptoms can change over time. For example, an allergy to citrus when young showing as hives may shift to headaches as your child grows older. Suspect allergy if your child experiences repeated respiratory infections. The top nine allergy foods are milk and milk products, wheat, citrus, corn and corn derivatives such as corn flour, corn oil and corn sweetener, soy, eggs, peanuts, chocolate and tomatoes. For more on this subject see the Chapter 39.

F I OOD

NTRODUCTION

G

UIDE

Food introduction should be an enjoyable and relaxing experience for you and your baby. For the infant, it is an experiment in taste, texture and swallowing. The maturing digestive system should tolerate solid foods well if presented as in this guide. Once bottle or breast-feeding stops, children need 30-35 percent fat, 50-60 percent carbohydrates and 10-15 percent high

quality protein in their daily diets.

A N GE

EWBORN - 6 MONTHS

Fluid intake should be about two to three ounces per pound of body weight, not to exceed 32 ounces per day. It is normal for infants to nurse every three hours for about half an hour. Breast milk is best, or formula if needed, for the first six months, and it is fine to continue both while introducing solid food. It is important for mom to be meeting her nutritional needs. She should be taking a good quality multiple vitamin and mineral supplement. The baby will not overdose, as the breast milk provides a filtered food supply. No bottle in bed with the baby should contain anything but water.

A

GE 6 - 8 MONTHS

Vegetables and fruits will provide the iron that developing bodies need, as mentioned in the previous iron section. Consider strained or pureed vegetables. Begin with yellow/orange vegetables first, then introduce green vegetables. After starting some of the vegetables, introduce fruit. Beware of commercially prepared food! Read the labels for hidden wheat or other items to introduce later. Organic food generally is more nutritious than nonorganic, so favor the organic when possible. If you have questions about a product, do not hesitate to contact the supplier for answers. They are often very helpful and informative. Following are some food suggestions to guide you: Vegetables Carrot (cooked and smashed) Sprouts (blend in blender with water) Yams Beets Fruits Cherries, pit and smash Applesauce (anti-diarrhea) Banana (nutmeg added to banana is also an anti-diarrhea) Pears

Blueberries Prunes Blackberries Grapes (seeded and smashed) Unsweetened, diluted fruit juice 1:1 (not citrus yet)

Age 9 - 11 months Vegetables Mashed potato Artichoke Cabbage Sweet potato String beans, peas Steamed greens Soft, cooked vegetables in strips or slices Fruit Papaya Nectarines Apples Grain The first grain introduced should be rice, and then add oatmeal, then millet. Legumes Lima beans Split pea soup Lentil and other legumes Steamed and pureed tofu Other considerations at this time Cottage cheese or plain yogurt with active cultures Egg yolk Strained meat (lamb first, then poultry) Note: If there is no milk or cheese in the diet, consider supplementing calcium after carefully doing your homework using references cited below.

Age 12 Months and Beyond Remember to give your child food from each of these categories daily:

Grains Legumes (especially if no meat in diet) Vegetables Fruits Nuts and proteins as described below Whole grains: wheat, barley, rye Nuts, seeds and nut/seed butters Starchy vegetables (potatoes, squash and tubers) Miscellaneous More varieties of fruit Milk products Egg white Meats: poultry, then fish A variety from different food families Other Squash, asparagus, avocado, Swiss chard, parsnips, onions, garlic, tofu, brown rice, barley, barley green, spirulina, goats milk, yogurt, blackstrap molasses (a small quantity for anemia) and honey

Age 18 months Add garbanzo bean flour (pancakes and muffins), greens (lettuce, beet green, collard, mustard), rutabaga, eggplant, buckwheat, rye, kelp, tahini, beans, lamb, chicken, fish

Age 21 months Add wheat, orange, pineapple, brewers yeast, cashew butter, almond butter, walnuts (crushed), eggs, beef, beef liver, salmon and turkey. Continue to expand the diet, exploring new foods. This list contains some of the foods previously mentioned because many believe that wheat, citrus and some of the other top nine allergy foods should be introduced last, when the digestive system is accustomed to many other foods and when the infant has a well-rounded diet. At that later time, the baby may better tolerate introducing these food items, and if a problem occurs, you can eliminate it without thinking, "What am I going to feed my baby now?"

Age 2 - 3 years

Sunflower seed, peanut butter, cottage cheese, soy products, lamb liver, duck, clams and corn. Peanut butter has a mold (aflatoxin), which, in large amounts, can cause liver damage. Feed peanut butter only occasionally and not daily.

Additional Tips Introducing your child to a variety of food is best to reduce the possibility of developing allergies or sensitivities. Skip or go easy on the salt as this may lead to hypertension later in life. You can use the additional resources cited to answer the question: Is my growing baby getting the nutrients he or she needs? Here are a few more guidelines:

Protein Daily Requirements in Grams 0 - 6 months: multiply the pounds of body weight times 1 6 - 12 months: pounds of body weight times 0.9 1 - 3 years: 23 grams Example Sources of Protein Egg (7 grams) Chicken (2 oz, has 14 grams) Turkey Combination of grain/rice with nuts (ground) or legumes/beans Soymilk Fish (2 oz. has 12 grams) Yogurt (½ cup has 4.5 grams) Nut milk Tahini or other seed products with nuts (ground) or legumes (except that soy is a complete protein by itself, while other beans need the grain to make a complete protein).

Carbohydrates 0 - 6 months: 115 grams 6 - 12 months: 140 grams 1 - 3 years: 165 grams (1 gram equals about 4 calories) Example Sources of Carbohydrates

Grains (rice, millet, quinoa, oats, amaranth, buckwheat) with nut milk or rice milk Whole grain bread Fruit Vegetables

Oil 0 - 6 months: 28 grams 6 - 12 months: 33 grams 1 - 3 years: 38 grams 1 gram provides about nine calories Example Sources of Oil Whole grains Nuts Seeds Vegetables Animal (fish especially) The idea of reducing fat in the diet is only partially correct. Commercially grown animals consume significant amounts of pesticides, hormones, antibiotics and other chemicals. Poisons not excreted are stored in fat tissue. It is the poisons, not the fat, which are behind so many of our health problems today. Infants and children need good quality oil for many reasons. Healthy oils provide anti-inflammatory nutrients important for asthma and other inflammatory conditions. Developing nervous systems need healthy oils. Olive oil is excellent if you do not overheat it. Use it with very low heat. Canola oil is good for cooking or sautéing because it has a higher burning point. Flax, or even better, hemp oil, are good non-animal sources of essential fatty acids, the type of oil we need to get from our food. Bodies synthesize most other oils necessary for our health. About 20-30 percent of our daily calories should come from oil. If you hear the childhood lament, “I hate vegetables,” continue offering separately cooked vegetables, show your enthusiasm for them and make no other comments. After age two, you can offer more raw vegetables: carrots, broccoli, cauliflower, zucchini, turnip slices and various spouts. Try them with a dip like natural yogurt.

F

OOD TO AVOID

Avoid honey and corn syrup before age one or two due to clostridium botulinum poison concerns. Also, omit hard to digest foods including bacon, sausage, other fatty or fried food, gravy, highly spiced food and whole kernel corn. Avoid food that could cause choking including: nuts, potato chips, fruits with seeds, popcorn, celery, raw carrots, fish with bones, meat and small or hard candies. Also, omit food that may develop the sweet tooth and replace items that are more nutritious. Some of these are cookies, pastry, sugarcoated cereals, candy, cake, soft drinks and artificially flavored fruit drinks.

CHAPTER 49

Well Child and First Aid Tips I

NTRODUCTION

this section, the goal is to provide succinct natural therapeutic advice for common childhood concerns, presented in alphabetical order. IN

A

NTIBIOTICS

The probiotics Lactobacillus bifidus and Lactobacillus acidophilus are important supplements to give your child during and several days after any treatment with antibiotics. They help maintain a healthy bacterial and fungal environment in the intestinal tract. Refrigerated brands have the best quality. Administer them as instructed on the label.

A

TTENTION

D D EFICIT

ISORDER

Beware of preservatives (BHA, BHT), sugar and chocolate, salicylates, junk food, artificial colors and flavors. (See Chapter 30)

B

RUISES

Use homeopathic arnica in both oral and topical forms. Place a couple of comfrey leaves between two warm damp pieces of cloth and apply to the bruise for an hour. If you use it longer than an hour, you will need to replace the comfrey. Fennel, hyssop leaves and calendula flowers are also good topicals to use for a moist compress. Topical witch hazel (applied with cotton) stops or reduces swelling.

C F OLD/

LU

Use an echinacea in glycerate, not alcohol, base. For breast-fed infants, mom can take it and pass it on to her baby through her milk. Benefits:

Increased immune responses without disrupting the intestinal flora like antibiotics do. It does not aggravate diaper rash and brings down a fever. To reduce a fever too high for comfort, let an infant sip a mixture of about 10 drops of echinacea in four ounces of water. Alternatively, use one drop per pound body weight of Sambuccus (elder) directly under tongue or you can administer it while nursing with a dropper alongside the nipple. The fever will drop within a few hours. Use these suggestions as often as needed, but remember that one of the benefits of a fever is that the elevated temperature kills bacteria and viruses. Another remedy for colds and the flu is garlic. One way to give the beneficial anti-microbial effects of it is to rub a little on the soles of your baby’s feet. See earache additional suggestions.

V

ITAMIN

C

SOURCES

If your child has a low appetite, simmer a mix of vegetables (include leafy greens) and feed the vegetable broth. Sprouted seeds and grains have vitamin C. Green pepper has more vitamin C than oranges.

C

OLIC

The cause of colic is not always clear, but is usually due to a spasm and/or gas build-up in the intestine. Colic occurs less often in breast-fed infants. It is important for mom to be relaxed, confident and happy. The breast-fed baby who cries a lot and has a lot of gas may be reacting to something mom is eating: spicy food, chocolate, beans and cow milk (casein passes from breast to baby).

C T OLIC

REATMENT

Small frequent meals are best. Skin to skin contact during feeding will help soothe your baby. If breast-fed, mom needs to beware of eating the cabbage family (broccoli, Brussels sprouts, turnips, radishes, kale, collards, cauliflower, and all types of cabbage), onions and garlic during the first six months of lactation. These contain a lot of sulfur, which promotes gas in you and in your baby. Avoid prune juice and laxatives as they may distress your baby.

Food that can disrupt and slow intestinal activity in you and the baby includes chocolate, peanuts, peanut butter, sugar and white flour. If the colic continues, you may need to eliminate from your diet possible allergens like soy, wheat, corn, dairy and pectin, found in many fruits. If your baby is bottle-fed, try goat milk. It is more like mom's milk than cow milk and has less casein, small fat globules and high lactose concentrations that foster healthy acidophilus bacteria. You can add acidophilus or bifidus to cow milk if goat milk is not available. Try one capsule stirred into eight ounces of milk to make it more easily digestible. According to some pediatricians, colic is often due to an undeveloped nervous system and a baby’s inability to calm itself. It is normal for infants to cry a lot, an average of nearly two hours a day at two weeks of age to three hours a day at three weeks. Often the baby does not cry too much, but a stressful living situation makes the crying unbearable. Spend five minutes considering the following possibilities for each of these four concerns. • The baby is hungry and needs feeding. • The baby wants to suck, although he or she in not hungry. • The baby wants holding. • The baby is tired and needs to sleep.

C

ONSTIPATION

Constipation is typically a signal that a child's diet is not optimal. Bowel movements often come about 20 minutes to a half hour after a meal, so try not to have your child heading off to day care or school at that time. Delay often results in a more compacted stool, establishing a pattern of ignoring the urge, which leads to chronic constipation.

Treatment Infants and children one year and older may benefit from raw fruit and/or vegetables at least three times a day. Grated carrots in a salad or any other raw fibrous grated vegetables are good. Raw fruits to aid your child include pears, fresh pineapples, fresh figs (not dried), apples, strained apricots, prunes and peaches. Ample liquid is essential, as is exercise. While a treatment for diarrhea, cow's milk, cheese, white rice, applesauce, bananas and cooked carrots tend to be constipating.

C

RADLE

C

AP

Cradle cap is a yellow, oily, sometimes crusty, scalp condition from overactive sweat/oil glands of the scalp. It is not a disease, not serious and does not necessarily need treatment. Secondary infection is a concern to watch for. Try applying St. John’s Wort oil at night and washing it off in the morning.

C

UTS AND

S

CRAPES

You can usually treat minor cuts and abrasions at home with natural remedies. The goal is to reduce pain, promote healing and reduce scarring. For injury that is more serious, do not hesitate to seek qualified medical care. Conventional medicine offers excellent emergency treatment. Recognize infected wounds or stings by the hot, red, swollen and tender sites with yellow or green discharge. The child may need antibiotics to recover.

Treatment You can stop the flow of blood with clean gauze and pressure over the wound. Clean the site of foreign debris with soap and water. Dress the wound with gauze to avoid re-injury or contaminant contact with the site. As you are able, use gentle soap and water to wash the injury three times a day and allow full exposure to air if conditions permit to promote the most rapid healing. If dressings are used, change them daily. Topical antiseptics and healing herb products include: • Calendula, goldenseal (Hydrastis), comfrey (Symphymtum officinale) • To reduce pain: topical St. John’s Wort (Hypericum perforatum) ointment • To reduce scarring: St. John’s Wort oil topically two to three times daily. Do not begin this until the initial injury has scabbed over. Homeopathic • Arnica homeopathic is excellent to restore balance after a trauma (even psychological) to reduce pain, bruising and promote healing. • Ledum is indicated for puncture type wounds.

• Bach rescue remedy is also good to help the child’s energetic recovery. Natural topical antibiotic considerations: • Apply a thin film of garlic paste for no more than 20-30 minutes at a time, three times daily. • Apply a paste of papaya topically for two to three hours at a time. • Honey Oral immune boost: Echinacea as directed on the container.

D R IAPER

ASH

There can be many causes for diaper rash including yeast infection, irritation from a diaper, sensitive skin, reaction to the soap used to wash diapers, digestive disturbance from a food that the nursing mother has eaten and reaction to antibiotic drugs.

Treatment • Eliminate diapers or change diapers promptly after a bowel movement and rinse the baby's bottom with clean water, then dry it well. • Use arrowroot powder or clay powder rather than talc or commercial baby powders on the skin after bathing. Talc is a cancer-causing agent and scented commercial powders can cause rashes. Avoid using cornstarch as a diaper powder because it aggravates the rash for some infants. Powdered goldenseal makes a good baby powder. • Use olive oil, wheat germ oil, plantain oil or another simple oil instead of lotions or Vaseline®. Lotions are usually scented and liable to cause reactions on sensitive skin. Vaseline® (and mineral oil) is a petroleum by-product that interferes with the natural absorption of the oil-soluble vitamins A, D and E. • To clean diapers, use soap flakes or Basic-H® rather than detergent, or use ammonia and bleach to wash them. You can add apple cider vinegar to the final rinse and dry diapers in the sunlight for further reduction of irritation.

• Avoid placing plastic pants over diapers. Wool soakers are a good alternative. If you use plastic, limit the time you have them on the baby.

H F AY

EVER

Hay fever is an over reaction of the mucous membranes of the eyes, nose and respiratory passages to seasonal pollens.

Prevention During allergy season avoid the mucous producing foods: cheese, milk, sugar and to a lesser extent wheat and corn as much as possible.

Treatment Freeze dried nettles, used as directed on the container, work quite well and are very safe. Open the capsules and add the contents to food if swallowing them is difficult for your child. A decongestant tea of equal parts made from wild indigo (Baptisia), eyebright (Euphrasia officinalis), goldenseal (Hydrastis) and elecampane (Inula helenium) works well to relieve congestion.

H

OMEOPATHIC

• Euphrasia is efficacious for itchy, burning, watery eyes and bland nasal discharge. • Allium cepa works for burning acrid nasal discharge and bland watery eye discharges. • Arsenicum is indicated for the child who is fearful and chilly with hay fever symptoms that are worse during cool weather. • Sabadilla is a general, good allergy homeopathic if there are not clear indications for another remedy.

H

OMESICKNESS

Most children, when away from their family for the first time, will experience some degree of homesick feelings. Doubts surface, fears arise. Yet with some forethought, you can minimize the discomfort of this right of

passage. Parents need to address their own separation issues, or else a worried child will receive mixed signals about the separation from a worried parent. Before the separation begins, talk with your child. Reassure him or her that some feelings will come up, and that this is natural. Tell them that you have confidence in their ability to take on the new adventure and challenge. Do not be caught making the promise, “If you don’t like it, we’ll come and get you.” This can be a set-up for failure during those first challenging days away from home. A care package can help. Include some natural treats, a book, a new toy, but avoid sending a treasured stuffed animal or anything whose loss or injury might create more anguish. An upbeat letter helps. Remind the child of the qualities they possess to meet a new situation and remind them to have fun. Keep the mail and care packages going every day or two, including email if it is available, even if the child is not reciprocating. Silence is usually a good sign. Some camps provide downloadable videos for parents to stay informed and provide them more guidance in what to comment on in letters. Letters may be more appropriate than email to avoid too much contact with the family. Daily phone calls for the first few days may help ease the transition. Acknowledge your child’s fears, and remind her or him of your pride in the achievement of taking on this new adventure and their ability to explore it. If older siblings are present at the camp, they can check in periodically, but just briefly so as not to spoil their camping experiences. If your child is not adjusting within a few days, be attentive and speak with the staff (there may be a problem that needs addressing). In some circumstances removal from the camp may be indicated. A good homeopathic treatment for homesickness is capsicum. Give the child one dose daily for three days.

I

NFANT

Y I EAST

NFECTIONS

Avoid antibiotics or anything else that may cause intestinal upset and aggravation. Try a vinegar rinse after the bath using one tablespoon of vinegar in one cup of water. Suffocate yeast with a coat of egg white, or a thin coat of clay or a slippery elm poultice. Reapply as needed. You should see good results in one to two days. Be sure to allow the skin to air dry before diapering. Zinc ointment and Epsom salt baths may also help speed healing.

See Diaper Rash above for other suggestions.

I

NSOMNIA

When children get insomnia, unlike adults, it is usually not so much anxiety based, as it is situational. The cause may be too much summertime sun, heat and over excitement. Anti-insomnia preventive measures include avoiding all caffeinated beverages, including soda pop, high sugar foods and spicy foods. Be sure to supply ample fluid intake during hot summer days to avoid a metabolic imbalance. Avoid late night TV and/or strong audio/visual stimulants.

T

REATMENT

Relaxing herbs to consider in tea or tincture form, individually or in combination include equal parts of lemon balm (Melissa), oat (Avena), chamomile, lime flower or linden (Tilia) and vervain (Verbena officinalis). A 10-15 minute lukewarm bath with 10-20 drops of lavender oil and about ½ cup of Epsom salts will help relax an over-energized child. If the weather is not very hot, then warm the bathwater accordingly to prevent a chill.

Homeopathic Sleep Remedies • Pulsatilla for a weepy, emotional child • Chamomile if your child is irritable, teething, oversensitive to pain or has an aversion to touch • Nux vomica is good for irritability and insomnia due to excess mental exertion (summer school) For additional information please read the Chapter 9.

E

ARACHES

Infants and young children are prone to ear infections due to a curved Eustachian tube. It straightens, as one gets older. This curve allows congestion to accumulate, leading to a mucous block. Mucous build-up in the Eustachian tube prevents normal drainage of the middle ear and allows bacterial overgrowth to occur. Mucous is the body's way of entrapping foreign material for removal. The best prevention for middle ear problems is to avoid mucous build-

up. You can reduce and eliminate mucous by avoiding the mucous producing foods until the condition resolves. These foods can include all milk products, wheat, sugar, citrus, banana, corn and roasted nuts. Dilute fruit juice by 50 percent with water, and limit the intake of juices, especially during a flare-up. Drink no more juice than would come from an equal amount of whole fruit eaten in a day. This is important whether the child is sick or healthy. Avoid overeating and heavy late night meals Foods to consider for mucous reduction include parsley, celery, green tea, jasmine tea, pickles, lemon, garlic, onion, watercress, horseradish, mustard and umeboshi plums. Dust sensitivity is another condition leading to earaches for many infants. Remove dust collectors such as stuffed animals from your child's room. Dust mites, the actual allergen, do not survive below 68 degrees. Be sure to keep your child’s room dry to prevent mold colonies. Mold can cause congestion. Exposure to smoke and other pollutants like frequent arguments can promote ear infections. Some youngsters have a problem with bath water remaining in the ear canal. This can favor bacterial growth. A directed application of warm air helps dry the canal, such as with a hair dryer

E

CZEMA

Eczema is often the result of allergy to milk, wheat, fish, eggs, dust and pollen. Please see the skin chapter for more information on eczema.

I

MMUNIZATION INFORMATION

A good resource for information on this controversial subject is the website http://www.thinktwice.com. Vitamin C given the day before, the day of immunizations and the day after will help reduce side effects.

M

ILK

If your child is allergic or sensitive to milk, or you just do not want to give your infant cow milk, all the nutrients in milk can be found elsewhere. Children need Vitamin A for bone and tooth development, night vision and skin health. Find it in beans, peas, lentils, tomatoes, carrots, apricots, green peppers, parsley, broccoli and dark green leafy vegetables. We need Vitamin

B2 (riboflavin) for nerve function. Find it in whole grain cereals and bread, yeast, kidney and liver. Salmon, egg yolks, sun exposure and vitamin supplements provide Vitamin D, necessary for bone and teeth formation. Please read Chapter 6: ‘Vitamin D”, for more information on this nutrient. Standard DV calcium amounts for non-breast fed infants are excessive: • 0 - 6 months: 360 mg • 6 - 12 months: 540 mg • 1 - 3 years: 800 mg Children never received this amount of calcium from their regular diets during the last two million years and, for the most part, their bones were healthy. Bone is living tissue requiring all vitamins, minerals and other nutrients as well as healthy protein, carbohydrates and fats to function properly. The best bone development derives from regular exercise and a healthy diet. For more on bone health please read the second half of Chapter 32 on menopause regarding osteoporosis. For extra calcium, non-milk sources for healthy bones, teeth and nerve function include sardines, canned salmon, fish, shellfish, soy or tofu, millet, almonds, Brazil nuts, sesame and sunflower seeds or butter, figs, lemons, oranges, kale, broccoli and other dark green leafy vegetables. If children regularly consume over 2,000 mg of calcium a day, they could develop hypercalcemia or too much calcium in the body. For building and repair of body tissues and support for a strong immune system, non-milk protein sources include soy products, meat, fish, eggs, poultry, nuts, seeds, grain and legume mixes. Fish, olives, avocados, nuts, seeds and vegetable oils are good sources of fat-soluble vitamins like A and D. If your infant is lactose intolerant, a few drops of Lactaid® may help. Place it on your baby's tongue before breast-feeding.

M

R

OSQUITO

EPELLENT

Hungry mosquitoes can spoil a summer outing. Some effective repellents to apply as needed are catnip extract or a little pure vanilla extract mixed with equal amounts of water. The commercial product Bite Blocker® is available from the website http://www.biteblocker.com.

R

ASH

Poison ivy or oak rashes seem to be an inevitable part of every summer.

The oil from these plants can cause an allergic reaction of itchy red bumps and blisters. Scratching them can lead to infection. Supposedly, you can identify poison ivy by carefully mashing a suspect leaf between the folds of a piece of white paper and waiting 45 minutes. If the oily residue turns the paper black, you may have found poison ivy! If contact occurs, a wash with soap and water within 15 minutes will remove the oils from the skin and prevent a reaction. Also, wash any clothing that contacted the ivy to remove residual oils. Symptoms of allergy appear from 24 hours to five days after exposure.

Treatment A topical that may help consists of a tea of equal parts echinacea, grindelia and kava kava (about ½ ounce of each) and ½ cup of comfrey gel (made from the mashed plant parts of two to three leaves). Let this mixture marinate for a few hours, and then apply it to the affected skin as needed. Homeopathic Rash Treatment • Rhus tox is indicated when the itch is better with hot water or pinhead vesicles or a leopard-like rash appear. • Urtica is indicated for skin itch and burning with reddish raised wheels and relief is found with hot applications. • Apis is similar to Urtica, but use cold applications to provide relief. • Ledum is indicated for the child who is chilly yet feels better with cold applications. Pronounced swelling and inflammation are hallmarks for this prescription.

Heat Rash When the body’s heat release malfunctions, the skin reddens and a prickly rash forms. A good treatment for heat rash is a baking soda bath. Add one cup of baking soda to a tub of lukewarm water (94-98° F. measured with a regular thermometer), then allow the child to enjoy a long soak of 30-60 minutes. Rinse off the bath water and pat the child dry. In addition, Apis is a good homeopathic for heat rash.

S

TINGS AND

B

ITES

For bee stings, if the stinger is still in the skin, first remove it by flicking it off with a credit card or a similar object. Try not to squeeze and pull it out to avoid injecting more venom into the tissue. For ant and mosquito bites and bee stings, apply a paste of bicarbonate of soda (baking soda) and cold water as soon as possible. The alkalinity will neutralize the acid toxin. Use calamine lotion just for mosquito bites. For wasp stings apply undiluted vinegar or lemon juice as soon as possible; the acidity will help neutralize the alkaline venom. Comfrey applied topically is soothing and cooling for all bites. Try placing a cucumber slice over the sting site to cool and calm your child. In addition, cucumber is especially good for ant bites. To draw out wasp venom, apply a clay or mud paste for about an hour. Alternatively, a paste of meat tenderizer and water will help neutralize venom through enzymatic action. Homeopathic Sting and Bite Suggestions • Ledum is good if the affected site is cold, numb or sensitive to touch. • Hypericum is indicated for shooting pains. • Apis is best for rapid swelling and stinging pain. • Cantharis is the one to choose if the sting site is red and feels burning hot.

S

TOMACH

A

CHE

Stomachaches are more common during hot summer weather, especially if the humidity is high. These conditions allow bacteria to thrive in the soil, air, water, on your body and in your food. Outside barbecues and picnics do not have the same safety features as indoors: adequate refrigeration, sanitation and thermostatically controlled cooking temperatures. This is a setup for rapidly growing harmful bacteria. Fortunately, people seldom get sick from contaminated food because most people have a healthy immune system that protects them not only from harmful bacteria on food, but also from other harmful organisms in the environment.

Aggravating factors When the body gets hot, blood is diverted from the interior to the surface to help assist in cooling. This imbalance can cause diarrhea, especially if the child drinks too much cold water trying to cool off quickly.

Excess fruit, fruit juice and/or cold drinks and ice cream can temporally overload the digestive system, causing transient summertime diarrhea.

Symptoms Mild food-borne illness signs are stomachache, nausea and transient diarrhea. Chills, fever, vomiting, listlessness, sunken eyes, flaccid limbs and severe diarrhea can occur with more severe food poisoning. These symptoms warrant medical consultation. Symptoms may appear in a few hours after the meal to one or two days later, making it difficult to distinguish between food poisoning and a mild viral gastroenteritis.

T

REATMENT

The usual treatment for food poisoning is bed rest and plenty of fluids, preferably clear water, ginger tea or coconut water to settle the stomach. Until your child is feeling better, avoid cold foods like cold milk or yogurt and fruit juice. If the child passes a stool more than four times in eight hours, begin treatments right away. Otherwise, rest, liquids and the intestinal purging of whatever the body is unhappy with should lead to a resolution. If symptoms persist, consider additional hydration. Pharmacies have electrolyte solutions, or you can make your own with ⅓ pint of water boiled. As it cools, stir in one heaping teaspoon of sugar (or honey if child is older than two), ⅛ tsp. of bicarbonate of soda (preferably aluminum-free) and a pinch of sea salt. Stir until the solid ingredients dissolve, and give the mixture to your child when it is cool enough to drink. An alternative electrolyte solution is the liquid left over from cooking ½ cup of rice to four cups of water.

Soothing stomach tea Combine chamomile, slippery elm, marshmallow root, lemon balm, peppermint with about ½ tsp. of freshly ground ginger root or dry ginger powder. Use all of the mix with one quart of boiling water, turn off the heat, cover and let it steep for 10-15 minutes. When the tea is cool, give it to the sick child.

Homeopathic Selections

• Ipecacuanha: if diarrhea and vomiting and stool and/or skin pallor is greenish • Arsenicum album: if the child is fearful, feels cold, stools are offensive-smelling and blackish and the diarrhea may be linked to food poisoning or excess fruit • Aconite: if green watery stools, child is fearful and there has been cool-cold wind exposure • Belladonna: if red face (or one side red other pale), fever and diarrhea • Bryonia: if colicky pain, thirsty, dry lips and movement aggravates the child • Baptisia: if child is exhausted, has a mild fever and bad smelling stool If the child needs more treatment for diarrhea after 12 hours, consider administering an herbal tincture of equal parts cranesbill (Geranium maculatum), withch hazel (Hamamelis virginica) and oak bark (Quercus robur). For children over three years, give 5-10 drops of the tincture in water or tea (mint tea with a little stevia is good) every two hours as needed. For children of one to three years, give half of this dose. Blackberry juice is another good anti-diarrheal.

Follow-up plan Once your child has recovered, replenish the good bacteria in the intestinal tract with live Lactobacillus acidophilus and/or bifidus.

Food Safety Tips for Summer You can reduce the risk of food borne illness during summer outings. Keep your hands and food preparations clean. Make it a habit to wash with hot, soapy water before handling food and after using the bathroom, changing diapers and handling pets. When packing the cooler chest for an outing, wrap raw meats securely to prevent the meat juice from contaminating ready-to-eat food. Wash plates, utensils and cutting boards that were exposed to raw meat or poultry before using them again. Take your thermometer along. Meat and poultry cooked on a grill often browns very fast on the outside, so be sure that the meats are cooked

thoroughly. Check them with a food thermometer. Cook hamburger and other ground meats (veal, lamb and pork) to an internal temperature of 160°F and ground poultry to 165°F. Cook steaks and roasts that have been tenderized, boned, rolled, etc., to an internal temperature of 160°F for medium and 170°F for well-done. Whole steaks and roasts may be cooked to 145°F for medium rare. Whole poultry should be cooked to 180 °F in the thigh; breast meat to 170°F. Cook meat and poultry completely at the picnic site. Cooking food partially ahead of time allows bacteria to survive and multiply to the point that subsequent cooking may not destroy them. Keep previously refrigerated perishable food like luncheon meats, cooked meats, chicken and potato or pasta salads in an insulated cooler packed with several inches of ice, ice packs or containers of frozen water. Consider packing canned beverages in one cooler and perishable food in another cooler, because the beverage cooler will probably be opened more frequently. Keep the coolers in the coolest part of the car, and place them in the shade or shelter, out of the sun, whenever possible. Replenish the ice in coolers as soon as it starts melting. If a cooler chest is not an option, consider taking only fruits, vegetables, hard cheeses, canned or dried meats, dried cereal, bread, peanut butter, crackers and bottled beverages. Chill any take-out food that you do not plan to eat within two hours of purchase. Cool the food in your refrigerator before packing for it for your outing. Food left unrefrigerated for more than two hours may not be safe to eat. When the surrounding temperature is 90° F or above, do not leave out food more than one hour. Play it safe; put leftover perishables back on ice once you finish eating, so that they do not spoil or become unsafe to eat. If you have any doubts, throw it out.

S

UNBURN

Prevention is the place to start with sunburn. Shade children younger than six months from the sun. Children six months of age to one year can tolerate limited sun exposure. Babies’ bodies do not cool as efficiently as adults do by perspiring. They also have an increased tendency to dehydrate when they overheat. Sunscreen impairs infants’ perspiration. Do not apply it all over babies’ bodies, however a little on the face and hands is advised. For all ages, avoid extended exposure of the skin between 11 a.m. and 2 p.m. in the summer. Use the shadow rule: if your shadow is longer than the

child is tall, then exposure danger is low. If it is shorter, then exposure danger is high: keep your skin covered or stay in the shade or indoors during that time. Clouds often do not filter out harmful rays, so do not be fooled on cloudy days. Ultraviolet (UV) rays reflect off water and white sand, increasing the risk of a burn. Begin your summer sun exposure with only 10 minutes a day, increasing your exposure incrementally to avoid sunburn as you develop a natural tan without sunscreen. Do not forget to wear a wide brimmed hat, and be aware that a dry Tshirt is equivalent to a sun protection factor (SPF) of eight, while a wet Tshirt equals a SPF of four. SPF clothing like Solartex® Sun Protective Clothing or Solartex® Sunware offer other means of protection. For your eyes, UVA and UVB blocking sunglasses with shatter-resistant lenses are advised for ages one to 100. If the child is taking medications, natural or synthetic, inquire about increased sensitivity to sunlight. Tanning Lotion and Sunscreen You can make your own tanning lotion by mixing equal parts of coconut, almond or walnut oil and flax oil, plus some vitamin E and a little aloe vera. This will help protect the skin and promote tanning, but the oil may stain clothing. Use a broad spectrum UVA and UVB sun block. SPF 15 works well. Use about ½ ounce for a good-sized child’s body, applied 30 minutes before going outside, even on cloudy days, and reapply it every few hours or sooner if the child is swimming. Use a screen with an SPF of 30 or higher for young children, those with skin that is more sensitive and on frequently burned body parts of older people, too. Also, use a lip balm with an SPF. If dry skin is an issue, use a natural body lotion or cream. Gel is a good choice if you have oily skin, or if you are in dusty environments. Gel use avoids a sticky skin residue. If high sun exposure is a concern, you can fully block the rays with zinc oxide (which comes in a clear base) or with titanium dioxide.

Product Advice Avoid unhealthy additives like para-aminobenzoic acid (PABA), sodium lauryl/laureth sulfate, synthetic preservatives including parabens (a common preservative in cosmetic and deodorants that is associated with an increased

risk of breast cancer), alpha-hydroxy acids (cause drying and peeling), propylene glycol and perfumes. Use natural, additive free, sun care products. For a natural sun block, visit the websites at http://www.uvnaturalsunscreenstore.com (800-393-3848) or http://www.kabanaskincare.com (888-517-0414).

Treatment Most sunburns fall into the category of first-degree burns in which the skin is red, painful and dry. Second-degree burns are wet, red and very painful with blistering. The treatments here are for first-degree burns. Second-degree burns, or worse, need immediate medical attention. Chills, nausea or fever is also cause for a medical consultation. Excellent herbs individually or in combination for topical use include aloe plant juice or gel, old man’s beard, calendula cream or lotion, St. John’s Wort, tea tree (just a little, diluted with other herbs), chickweed, white willow bark, chamomile and plantain. Other topical ingredients to consider are Vitamin E oil to soften and heal skin, micronized zinc oxide to protect the skin and grapefruit seed extract as an antimicrobial. Following are three bath suggestions to consider for relief. Be sure to submerge all the body parts in cool water for the best results. Rinse the body well and use moisturizer afterward. Adding one cup of baking soda to the tub is relaxing and soothing for the skin. You can also soak for about 10 minutes in a tub with 10-20 drops of lavender oil and with or without one to two cups of vinegar. The lavender scent is calming to the mind and soothing to the skin. In addition, or as an alternative, an oatmeal bath is relaxing, soothing and reduces itching. A thin, homemade oatmeal mixture works well, too. Hang it from the faucet in something like a nylon stocking before you fill the tub. Allow the entering water to flow through the oatmeal. A good topical to use as needed for sunburn pain relief can be made by brewing a large amount of black tea. When it is cool, gently sponge the child’s body with it. You may want to do this in a bathtub. The astringent tannins in the tea are soothing and provide natural pain relief. Another soothing topical massage solution to make: squeeze the contents of two Vitamin E capsules into ⅓ cup of aloe vera gel and add one tsp. of apple cider vinegar and 5-10 drops of lavender oil. Mix these well and

gently apply the result to the sunburned area. Cool this mix in the refrigerator for even more relief. You can make this up beforehand and keep it ready through out the summer. Also, add about ½ tsp. of St. John’s Wort oil to facilitate healing and provide a little more pain relief. A pharmaceutical approach is Lanacane® Maximum Strength First Aid Spray, a topical anesthetic to reduce pain and itching. It soothes and protects against bacteria and can be used if other more natural treatments are not available. Nutrients that promote skin healing from sunburns include Vitamin C, in citrus, strawberry, blueberry, most fruits and uncooked vegetables; Vitamin E from nuts, seeds, whole grains, green leafy vegetables and cod liver oil; beta carotene, in dark green, orange and yellow fruits and vegetables including carrots, squash, tomatoes, kale, cantaloupe, peaches and apricots; and essential fatty acids from flax oil, fish oil and salmon.

Homeopathic Considerations • Cantharis if your child is chilly but better with cool applications, anxious and itchy with a slight increase of thirst • Apis if there is swelling and fever • Urtica if there is stinging pain, hives from overheating or light headed and dizzy

S

WIMMER’S

E

AR

Water trapped in the outer ear is a great medium for bacterial growth that leads to infection, pain and itching in the child’s ear canal. For prevention, go easy on cleaning out the waxy protective lining of the ear canal. This wax actually helps to prevent the water from getting in and bacteria from proliferating. If you know you or your children are susceptible to swimmer’s ear, place three to four drops of an equal mix of white vinegar and isopropyl alcohol into the ear canal before swimming. After swimming dry the outer ear with cotton, and then apply a few drops of this mix into each ear to kill bacteria and dry the ear. Never put anything into ears if any discharge is present, if there is a perforated tympanic membrane (eardrum) or if the child has ear tubes. Wax earplugs inserted before swimming can help, but do not use them

repeatedly because bacteria will build up on them and possibly initiate an ear infection. Swimmer’s ear blow dryers are available from retail stores. You can usually control swimmer’s ear with the previous suggestions. If you need a slightly more aggressive intervention, or if symptoms persist, ask at a health food store for an herbal earache mix consisting of herbs such as calendula, mullein, garlic, goldenseal, olive oil, myrrh and lobelia.

T

EETHING

Try rubbing Hylands® homeopathic teething formula on the baby’s gums. You can find it in health food stores.

T

HRUSH

If your child has thrush, after meals place a little yogurt in his or her mouth. A rinse that helps consists of eight ounces of water and one tsp. of baking soda. Make it fresh daily. Swab the affected cheeks, gums and tongue with this rinse after every nursing. Discourage thrush on the nipples by washing after nursing with one tbs. of vinegar in one cup of water.

R

EFERRAL

I

NDICATORS

Six reasons to seek medical care when your child is not feeling well: 1. Rectal temperature of 101 or higher 2. Refusing several feedings in a row 3. Listless, limp, bluish appearance 4. Lose, watery or discolored stools, or three liquid movements in a row 5. Persistent crying without relief or questionable behavior 6. When you are in doubt

CHAPTER 50

Children’s Herbal First Aid Kit Children’s Herbal First Aid Kit provides a concise summary of the natural items to keep in stock for the health and well-being of your child. THE

H

ERBAL TERMS AND PROPERTIES

Antimicrobial or antiseptic: enhanced tissue protection and healing, as well as provides a natural non-toxic preservative for the product Astringent: a tannic chemical compound that reduces irritation, inflammation, toughens skin and provides slight numbing effect Emollient: soothes, softens and protects skin (the term for emollients used internally is demulcent) Mucilage: slimy moist protection and moisturizer Nervine: relaxing to the nervous system and quiets the mind Vulnerary: heals tissue via tannic action, soothing mucilage and/or actual cell repair

T

OPICAL HERBS AND THEIR ACTION

Aloe (Aloe sp.): astringent, emollient Old Man’s Beard (Usnea barbata): antibiotic, mucilage Calendula (Calendula officinalis): astringent, anti-inflammatory, anti-fungal, anti-septic, emollient, cooling St. John’s Wort (Hypericum perforatum): anti-inflammatory, scar prevention, astringent, vulnerary Tea Tree (Melaleuca alternifolia): antimicrobial, antifungal (never use on sunburn without diluting) Chickweed (Stellaria media): anti-itch, anti-inflammatory, vulnerary, emollient White willow bark (Salix nigra): analgesic, anti-inflammatory, antiseptic, astringent

Chamomile (Matricaria chamomilla): anti-inflammatory, analgesic, antiseptic Plantain (Plantago major and lanceolata): anti-inflammatory, astringent Grindelia (Grindelia camporum): anti-spasmodic, a specific for poison ivy Kava Kava (Piper methysticum): anesthetic

M

ISCELLANEOUS TOPICAL ITEMS

Vitamin E oil: heals and reduces scarring, soothing to irritated dry skin Micronized zinc oxide: protects skin Lavender oil (Lavendula): nervine, eases aches and pains, reduces headache Grapefruit seed extract: antimicrobial Lanolin: a cholesterol compound from sheep wool, used to treat chapped skin, burns and minor cuts. It is a good emulsifier, penetrates as a carrier for other ingredients and is an excellent moisturizer for dry skin. Antimicrobial Considerations: for localized sites of injured skin with cuts and abrasions: • Thin film of garlic paste for no more than 20-30 minutes at a time, three times daily • Paste of papaya for 2-3 hours at a time • Honey • Grapefruit seed extract: antimicrobial (may need to dilute it to avoid burning; never get in the eyes)

P

RODUCT

A

DVICE

Avoid para-aminobenzoic acid (PABA increases the risk for cancer and skin irritation), sodium lauryl/laureth sulfate, synthetic preservatives including parabens (common preservative in cosmetic and deodorants (associated with increase risk breast cancer), alpha-hydroxy acids (cause drying and peeling), propylene glycol, benzophehenones and dibenzoylmethanes (increase cancer risk) and synthetic additives such as perfume.

Bar soaps: most commercial soaps contain ammonia, formaldehyde and phenol, in addition to having a PH of 9, which removes the protective acid mantle making skin more vulnerable to penetration. Use natural, additive-free skin care products.

D

OSAGE FOR

H

ERBS

Children may safely take two to four drops, three times daily for tinctures made from this list of herbs and as suggested in the children’s health care chapter. For babies, administer one drop, three times daily. For an acute situation, children can receive up to five doses of a tincture in one day. Never give the tincture straight if it is in an alcohol base; dilute it in about ⅓ - ½ cup of water and have the child sip it. You can put the tincture in tea; peppermint is a good one that enhances the flavor a bit. Do not use the tincture longer than five days without professional guidance. To make a tea from the dried herb, use about one teaspoon per two to four cups of water for the herbs listed.

C

ONVERSIONS

50 drops = 1 ml ½ tsp. = 2.5 ml 1 oz. = 1,500 drops = 30 ml = 6 tsp.

H

ERBS FOR

T

INCTURE AND

T

EAS

Cranesbill (Geranium maculatum): drying, tonifying, stops bleeding, astringent, anti-inflammatory, vulnerary Witch hazel (Hamamelis virginica): astringent Oak bark (Quercus robur): astringent, anti-inflammatory, antiseptic Chamomile (Matricaria chamomilla): nervine Slippery elm (Ulmus fulva): demulcent, emollient, astringent Marshmallow root (Althea officinalis): cooling and soothing to inflamed tissue, emollient, vulnerary Lemon balm (Melissa officinalis): nervine, reduces gas, antidepressive Ginger root (Zingiber officinale): improves digestion, reduces gas Peppermint (Mentha piperita): reduces gas, relaxes spastic intestine, anti-nausea, relaxing, antiseptic, analgesic

Wild Indigo (Baptisia tinctoria): decongestant, anti-microbial, reduces fever Eyebright (Euphrasia officinalis): decongestant, astringent, antiinflammatory Goldenseal (Hydrastis canadensis): digestive bitter, antiseptic, astringent, laxative (pregnant mom’s need to avoid this because it can stimulate the uterus) Elecampane (Inula helenium): antiseptic, eases stomach, anti-cough Freeze dried nettles (Urtica dioica): antihistamine decongestant, astringent, general tonifier (strengthens the body) Oat (Avena sativa): nervine, anti-depressant, vulnerary, demulcent Lime flower (Tilia europaea): nervine, anti-spasmodic, mild astringent Vervain (Verbena officinalis): nervine

B F ACH

LOWER RESCUE REMEDY

A properly selected homeopathic remedy will restore the energetic balance thrown a kilter due to physical or mental trauma; however, that option is not always available. The Bach Flower Rescue Remedy is an excellent second choice. You can give a drop or two in a little liquid, two to three times a day, for one to two days, as an aid to helping your child recover from most any trauma. Just like with a homeopathic, give no more once the concern is stabilized—more is not necessarily better.

J

UICE

Blackberry juice is a good anti-diarrhea fluid.

CHAPTER 51

Children’s Health Care Resources Parents' Nutrition Bible, by Dr. Earl Mindell, is a must for ensuring proper nutrient intakes from newborn to adult. It also discusses many health issues from a nutritional standpoint. Childbearing Year, by Susan Weed, is a good herbal guide for the health of mothers and infants. Circumcision: The Painful Dilemma by, Rosemary Romberg, or contact INTACT, 4521 Fremont St., Bellingham, WA 98226 Feed Your Kids Bright, by Prince & Prince, (brain building nutrients) Vegetarian Baby, by Sharon Yntema, is an excellent nutritional guide to answer most dietary type questions and includes recipes. Children's Gastronomique, by Christine Ripault Eating for A's, by Schauss, Meyer & Meyer, is an excellent posttoddler to adult guide, providing weekly plans for a transition to a more healthy diet, along with the psychology involved in making these changes for adults and children. Natural Medicine for Children, by Julian Scott, is a good home guide for the concerned parent. Why Your Child is Hyperactive, by Ben Feingold The Immunization Decision, by Randall Neustaedter Mothering Magazine Special Edition: Immunizations Vaccines: are they really safe and effective, by Neil Miller New Atlantean Press (505) 983-1856 for a complete selection of literature about vaccines, in addition, see http://www.ThinkTwice.com, a website on immunization issues.

PART FOUR A SUSTAINABLE FUTURE

Introduction our human activities are likened to a cancer, then the question is, will the disease kill its host, or wake to the realization of a need to nurture a more symbiotic relationship before it too late. A Sustainable Revolution is possible, if we all participate. Just as we are a reflection of the environment, the environment is a reflection of ourselves, and at this point what we see is a very sick 21st century planet. Historically, there are three time periods during which human proliferation has seriously influenced the global environment. The first period lasted thousands of years, with the creation of stable agricultural communities and a resultant increase in human health and longevity around the world. The second period, which began about 200 years ago, is a profit motivated industrial or technological era. While the socioeconomic trends of this second time period appear flawed, it has been an unavoidable and predictable stage of human evolution. We are now entering the third time period of human evolution, amidst the tumultuous demise of the techno-industrial era. Many refer to this period as the “Ecological or Sustainable Revolution”. This is a time period in which science, economics and spiritual environmentalism must converge in order to cultivate a sustainable and healthy co-existence betweens humans and the rest of the planet. This third period of human evolution needs to occur in an accelerated fashion, combining realization, understanding and positive action for host earth and her inhabitants to survive. Corporate entities including our government and the conventional medical system, all reflections of our society, will find this acceleration very challenging and strenuously resist efforts to change. IF

M

ACROCOSMIC

S

YMPTOMS OF A

P D S ROFIT

RIVEN

OCIETY

Symptoms of a profit driven global society include global warming, soil depletion and soil destruction. Global warming has far reaching affects including loss of land base, drought, weather extremes and alterations of floral distribution all impacting the health and well being of humans and other animals. Food supplies will soon be running low because contemporary

industrial farming techniques are not sustainable. Industrial farm-field irrigation methods lead to soil sterility from salt contamination and overuse of soils leads to actual soil loss leaving no food for the plants to grow in.

M

ICROCOSMIC

S

YMPTOMS OF A

P D S ROFIT

RIVEN

OCIETY

The physician of today must take into account the impact of a chemical presence unlike ever before. Of the nearly 100,000 mostly unregulated synthetic chemicals produced, the adult body typically harbors about 700. Chemical damage to the fetus is especially troubling, due to the sensitivity of developing organ systems during gestation and infancy. Fetal damage from plastic and other contaminants (see Chapter 17) will often appear decades later in life with conditions such as diabetes, high blood pressure, obesity, Alzheimer’s disease and cancer. The impact from a toxic environment on human health challenges today’s physician in ways unknown to our medical predecessors. Following is an example of how simple medical conditions of the past have been confounded by the side effects of a chemical laden society. Wheat of today (see Chapter 13) is unlike that of the past due to industrialized farming techniques. Higher than ever in gluten, genetically modified, this common grain stresses our bodies and promotes allergic and autoimmune reactions leading to conditions such as hypothyroid, hepatitis C and bowel disorders. Additional toxins found in polluted air, water and food further cloud the picture of why people are fatigued, depressed, angry, irritable, hypertensive and otherwise unhealthy. On a biochemical level, over exposure to chemicals, including herbicides, pesticides, synthetic hormones, air pollutants and heavy metals causes increased cortisol to be secreted from the adrenal gland. Excess cortisol inhibits thyroid hormones that give us our vitality and energy. Since we use about 75 per cent of our daily energy for processing toxins in the body, excess toxic exposure can really hurt. While toxic food and toxic environmental contaminants are normal side effects of a profit based society, there is a way out.

T S HE

USTAINABLE

R

EVOLUTION

Since the established infrastructure of our society is broken, we need to look elsewhere for solutions. Just as my patients have the common

characteristic of taking more responsibility for their health; it is up to the general public to identify and cultivate new and sustainable lifestyle habits. Following is a potpourri of suggestions to help assist in generating a Sustainable Revolution.

Motivational Documentary Movies • King Corn, by Cheney and Ellis. • The Future of Food, by Deborah Garcia • Power of Community

Motivational and Inspiring Books The well written book, Animal, Vegetable, Miracle by Barbara Kingsolver is an excellent aide. This account of her families first year of sustainable farming is inspirational, educational and a comprehensive resource on a host of topics including the economic and socially destructive practices of corporate driven agriculture. She offers a wealth of sustainable living resources and a few good recipes. Barbara creates a wonderful weave of the tragic state we are in, the forces behind it, and a refreshing and realistic look at the way out.

Other Books of a Sustainable Nature • Ecological Pharmacology • The Botany of Desire • CRC Handbook of Medicinal Spices by James Duke • Duke’s Handbook of Medicinal Plants of the Bible

Sustainable Living Cookbook Authors • The Art of Simple Food by Alice Waters • Local Flavors by Deborah Madison: • Fresh from the Farmers Market by Janet Fletcher:

In-House Programs Dr. James Stark of the Regenerative Design Institute (RDI) has developed a leadership program to educate people for a sustainable

agriculture and culture. His center in Bolinas, California, is a non-profit organization dedicated to the education and training of skilled leaders in regenerative design. RDI works in partnership with Commonweal, a health and environmental research institute and retreat center. For more information on their programs, please go to their website: www.regenerativedesign.com

At Home Tips Dr. James Duke is a leader in the field of herbal and nutritional medicine. According to Dr. Duke most plants have about 5,000 biologically active compounds, and about half of these constituents are common to all plants. These active compounds are used by our body to maintain health. Whether our body uses the ingested active compounds or discards them depends on our state of health and changing daily demands. This is why pharmaceutical synthetic plant derivatives will always be of limited value; they lack the full spectrum of activity. Many of the plants that Dr. Duke addresses in his natural medicine guides are the very ones that pharmaceutical companies have used when developing new drugs. Dr. Duke explains that whole plant therapies often out perform the drugs they were derived from, with little or no side effects. Here are some of his examples of everyday spices and the conditions they can address: • Anti-cancer and cancer prevention: Turmeric (enhanced by concurrent consumption of black pepper), Clove, Red pepper, Caraway, Caper • Gout: Celery, Chamomile • Anti-inflammatory: Red pepper, Ginger • Analgesic: Allspice • Alzheimer’s: Rosemary, Cardamom, Cinnamon, Mints, Basil, Oregano, Thyme, Turmeric • Anti-diabetic: Clove, Turmeric, Cinnamon • Anti-arthritic: Mint, Peppermint • Immune boost and antiseptic: Garlic • Heavy metal removal: Coriander, Cilantro • Anti-depressant: Saffron, Turmeric To eliminate environmental contaminants Dr. Duke suggests: Chlorophyll (found in Chlorella) and all green vegetables, Brown rice,

Green tea, Rice bran, Spices

Dr. Duke’s Foods to Avoid Avoid Dirty Dozen (non-organic foods: in order of degree of contamination): Peaches, Apples, Sweet Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Pears, Grapes, Spinach, Lettuce and Potatoes. Here are a few additions to Dr. Duke’s list. Non-organic coffee is considered our most heavily contaminated ingestible, with non-organic tea the second runner up for this dubious distinction. And don’t forget the common food allergen soy, with 125 mg of aluminum per baby formula serving, a concern when one out of two baby boomers are expected to get Alzheimer’s disease (see Chapter 28).

Dr. Duke’s Foods to Favor (if non-organic) Onions, Avocado, Sweet corn, Pineapple, Mango, Asparagus, Sweet peas, Kiwi, Banana, Cabbage, Broccoli, Papaya

Website Resources Prenatal Toxic Concerns www.endocrinedisruption.com/prenatal.criticalwindows.overview.php Global Communities and Sustainability www.animalvegetablemiracle.com is Barbara Kingsolver’s website offering a wealth of information www.wn.org www.communitysolution.org Environmental Issues www.journeytoforever.org Organic Issues www.organicconsumers.org Local Farmers Market Resource www.localharvest.org Grow Your Own www.portablefarms.com

Summary In very brief summary and conclusion, a Sustainable Revolution is possible. No one can do it for us, we each must participate. I hope that my book assists in this effort. In Health, Jon Dunn, ND

Questions: 1. Over the past month how often have you had a sensation of not emptying your bladder completely after you finished urinating? 2. Over the past month how often have you had to urinate again less than two hours after you last urinated? 3. Over the past month how often have you stopped and started again several times when you urinated? 4. Over the past month how often have you found it difficult to postpone urination? 5. Over the past month how often have you had a weak urinary stream? 6. Over the past month how often have you had to push or strain to begin urination? 7. Over the past month how many times did you most typically get up to urinate from the time you went to bed to the time you got up in the morning? For this last question: None is 0 points, once is 1 point, twice is 2 points, thrice is 3 points, four times is 4 points and five or more times per night is 5 points. Now add up all your points. If your score is: 1-7: Your symptoms of BPH are mild 8-19: Your symptoms of BPH are moderate 20-35: Your symptoms of BPH are severe

APPENDIX IH .

OMEOPATHY

O

VERVIEW

What is Homeopathy? aspects of homeopathy date back to ancient Greece. During the late 1700s, German physician Dr. Samuel Hahnemann formalized a style of medicine known as classical or constitutional homeopathy. Disenchanted by the standard medical techniques of his time (blood letting and toxic mercury administrations), he vowed not to continue his medical practice until he found a better way to help people. His efforts to find a safe and effective form of health care developed after several years of keen observation and research, during which he made several discoveries. One big breakthrough came when he noticed that consumption of significant amounts of Cinchona (quinine) by healthy people brought on symptoms of malaria. Following this observation, he discovered that giving very small doses of quinine healed people sick with malaria. These findings led to the fundamental law of homeopathy, called the “Law of Similars,” Let likes be treated by likes, which Hahnemann described in this manner: “Any substance which, when given in a strong dose, produces specific symptoms in a healthy person, is likely, if given in an infinitesimal dose, to cause those same symptoms to disappear in a sick person.” This marked the beginning of the science of homeopathy, as denoted by the Greek words homios—“like or similar,” and pathos—“suffering.” A few examples of “likes treated by likes” include: CERTAIN

1. A large dose of Ipecac causes vomiting, while a small dose (homeopathic) controls nausea and vomiting. 2. Coffee generally causes sleeplessness, but very small amounts treats insomnia. 3. A large dose of belladonna will induce a throbbing headache, heat flushes and lack of thirst, while a small dose resolves these symptoms. The homeopathic movement in the U.S. is experiencing a rebirth after many years of medical and political constraints. These constraints resulted in

the closure of 22 homeopathic colleges at the turn of the century, and the number of practitioners dwindled from 15,000 in 1900 to just a few hundred practitioners today. Harris Coulter’s Divided Legacy is a good resource that chronicles these evolutionary trends of Western medicine. Other parts of the world received homeopathy more generously. It has long been a part of standard medical care in Europe, Central and South America, Britain, India and many other countries.

What is a Homeopathic Remedy? Today there are more than 2,000 homeopathic medicines or remedies. Homeopathic remedies are small doses of plant, mineral or animal substances. These dilute substances provide the stimulus necessary for our bodies to heal without harmful side effects. The lack of side effects makes homeopathy an ideal form of health care for all ages, and safe to use during pregnancy and on pets. Remedies work by complementing the body’s inherent ability and predisposition to achieve and maintain a balanced state of health. Most of the acute and chronic illnesses respond favorably to an appropriately selected remedy. Home homeopathic first aid can be very effective. Good results often result with a little knowledge; however, if the patient shows no benefit from following these basic instructions, seek the guidance of a trained homeopathic practitioner before administering any more remedies.

Prescribing Names and potencies suggested in this book appear on the labels of the containers of remedies available for purchase at most health food stores. Acceptable remedy strengths for your home kit will be listed as 6X, 12X, or 24X or 6C, 12C or 30C. For the purpose of this discussion, these are essentially equal in strength; any one of them will do; you do not need all three for each remedy discussed. Once you have made a decision as to which remedy to give, initiate treatment as follows: A single dose comprises 1-2 pellets. Once touched, do not return pellets to their bottles, as the oils from your skin will alter effectiveness. Place them in the bottle cap, drop them under the tongue and let them dissolve. If you

need the remedy as a liquid, dissolve 1-3 pellets in distilled water in a clean container and dispense 1-5 drops at a time under the tongue, as conditions permit. Preferably, refrain from food, beverages and toothpaste for 15 minutes or more if possible, but do not wait if urgency demands. The more acute the situation, the more often assessment of progress is warranted. Treating chronic health concerns is beyond the scope of most lay prescribers, and a follow-up assessment may not be needed for up to one month. However, acute conditions, for example, sunburn, indicate a decision as to progress every 1-2 hours until the condition is stabilized. The times between dosing are relative to the degree of urgency. If the child is hurting, you may need to make decisions every 30 minutes or even every 10 minutes. If the condition is less pronounced, you can wait longer before deciding to administer another dose. After the initial dose, follow these steps to determining if the child needs additional homeopathic treatment: • Symptoms are improved and the child is doing well. Do not repeat the remedy or give a different one. Wait and watch. • Symptoms improved initially, but now the child is relapsing. Repeat with one dose of the same remedy. Wait and watch. • Symptoms did not improve within one hour (or within timely fashion) after the initial dose, or within one to two hours after the second dose following initial improvement. Return to step one and follow the guidelines regarding the need to repeat a remedy or not. After two rounds, if a good healing response does not appear, do not give another homeopathic. The condition may not be responding for several reasons, and repeated attempts will not benefit the child.

Storage tips for homeopathic remedies 1. Keep medicines away from strong light, temperatures higher than 100 degrees, and exposure to strong fumes like camphor, menthol, mothballs or perfumes. 2. Keep medicines in the container in which they were supplied, and never transfer them to any bottle that has contained other substances. 3. Keep medicine bottles sealed until opening them for administration. Open them for the minimum amount of time

possible. Take care not to contaminate the cap or cork before replacing it.

Suggested Homeopathic First Aid Kit Remedies Arnica Aconite Allium cepa Apis mel Arsenicum album Belladonna Bryonia Baptisia Cantharis Capsicum Chamomile Euphrasia Hypericum Ipecacuanha Ledum Nux vomica Pulsatilla Urtica urens

Remedy potency The more dilute the remedy, the stronger or more potent it is. Dilution is identified by X (diluted by tenths), or C (diluted by 100s). For example, a 1X remedy is one part homeopathic substance and nine parts liquid, or 2X is one part per hundred (10 X 10 = 100) and 3X is 1:1,000. A 1C remedy is diluted by 1:100, 2C is 1:10,000 and 3C is one part in one million. Homeopathic Resources: Homeopathic Medicine At Home by Maesimund Panos Homeopathic Medicine for Children and Infants by Dana Ullman

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Ingredients for a Natural Travel Kit

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Homeopathic (12X, 24X, 12C or 30C); if you purchase only one homeopathic remedy make it arnica. • Arnica: pellets and salve such as Traumeel® • Cocculus • Nux vomica • Tabaccum • Ipecacuanha • Arsenicum album • Belladonna • Veratrum album • Ledum • Hypericum • Apis • Cantharis

Herbal • Goldenseal • Tea Tree Oil • Dr. Dunn’s Viral KO • Gastromycin • Grapefruit seed extract • Bach Flower Remedy

Miscellaneous • Insect repellent • Natural sun block • Snake bite kit • Water Purifier • Probiotic

Prevention • Probiotic: one that is O.K. at room temperature— Lactobacillus sporogenes is a good choice. Take one daily. • Dr. Dunn’s viral KO tincture: antiviral, antibacterial, immune stimulant, decongestant and lymph support. You can use it to

prevent a cold or flu or stop one, as long as treatment ensues soon after the initial symptoms. Ask for directions at the time of purchase. • Golden Seal: antimicrobial; dose: one to two (500 mg) one to three times a day with food, as needed to reduce the likelihood of food-borne bacterial gastrointestinal illness. Avoid goldenseal if you suffer from GERD, because it increases stomach acid production. • Grapefruit seed extract: antimicrobial; Dose: one cap up to three times daily as alternative to goldenseal with meals.

Motion Sickness and Nausea • Ginger Juice or Root: give approximately one tsp. ginger root or ¼ tsp. fresh ginger juice as often as needed. Ginger powder in caps are O.K., but not as effective. Crystallized ginger may be the most convenient form for travel. • Homeopathic considerations: cocculus for dizziness; nux vomica if a person is chilly, irritable and sensitive to light, sound and smells; tabaccum also for feeling dizzy, nausea, disconnected, chilly. For dosage, see gastrointestinal (GI) upset directions below.

Gastrointestinal Upset • Gastromycin: antibacterial, antifungal, gas reducing and soothing for the GI tract; take 2-4 caps 3-4 times a day for intestinal problems. • Probiotic to help replenish the GI system Homeopathic considerations: a dose is two to five pellets taken under tongue and allowed to dissolve every 30 minutes to every few hours as needed. Do not give an individual remedy more than five times. More of a remedy is not necessarily better, and if, in three to five times it has not resolved the problem, it is the wrong remedy. Try something else. • Ipecacuanha: for diarrhea, vomiting and stool and/or skin pallor is greenish • Arsenicum album: if the patient is fearful, cold, stools are offensive smelling and blackish and food poisoning is possibly the

cause for the diarrhea • Belladonna: if the face is red (or one side red, pale on the other), fever and diarrhea • Veratrum album: bad diarrhea

Soothing stomach tea Add 1 tsp. each of chamomile, slippery elm, marshmallow root (Althea), lemon balm, peppermint and about ½ tsp. of freshly ground ginger root or dry ginger powder to one quart of boiling water. Let this mixture steep 10-15 minutes, remove the herbs and drink the tea when it is cool enough. If you can obtain only one ingredient, ginger is excellent to soothe the stomach.

Dehydration Electrolyte solutions from a pharmacy or you can make your own one of these two ways: • Boil one pint of water. As it cools, stir in 1-3 heaping tsp. of sugar (or honey if the person is older than two years), ¼ tsp. of bicarbonate of soda and ¼ tsp. of table or sea salt until dissolved. Cool it before you administer the solution. • Cook ½ cup of rice in four cups of water. Drink the cooled liquid for electrolytes replenishment.

Skin Care • Natural sun block: remember that a suntan is good, a sunburn is not. Use UV Natural Sunscreens from http://www.uvnaturalsunscreenstore.com (800-393-3848) or http://www.kabanaskincare.com (888-517-0414). Wild Mountain Healing Lotion, a topical product that I supply for my patients, will heal any skin problem you might encounter, including bites, burns, rashes, itches, hives and abrasions.

Bee sting Also for ant and mosquito bites: remove the stinger by flicking it off with a credit card or a similar object. Try not to squeeze and pull it out to avoid injecting more venom into the tissue. Apply a paste of bicarbonate of

soda (baking soda) and cold water on the sting or bite site as soon as possible. The alkalinity will neutralize the acid toxin. Homeopathic considerations (see dosage under GI Upset): • Ledum: if the affected site is cold, numb or very sensitive to touch • Hypericum: for shooting pains • Apis: when there is rapid swelling and stinging pain • Cantharis: if the sting site is red and feels burning hot; also good for bladder infections

Wasp sting Apply vinegar or lemon juice topically as soon as possible. The acidity will help neutralize the alkaline venom.

Injury/Trauma/Homesickness/Fear of Flying • Bach Flower Rescue Remedy: especially good for the homesick little one and for fear of flying. Dose as directed. • Arnica: for physical or mental trauma of any type (use homeopathic pellets and topical Traumeel salve as directed for injuries) • Cayenne: for rugged individuals who want to treat a bleeding injury naturally, directly apply a large amount of the pepper, and it will stop bleeding almost instantly. It also helps to create a scab. It does hurt mightily, but it gets the job done.

Bites • Insect repellent: Bite Blocker® from the website http://www.biteblocker.com or Buzz Away® from the website http://www.pennherb.com • Snake Bite Kit: Extractor Snake Bite Pump Kit is also for good scorpion stings.

Topical Antibiotics • Garlic paste applied topically for 20-30 minutes, three times a day • Honey • Goldenseal and tea tree oil in equal amounts is an excellent

antimicrobial topical for both fungal and bacterial infections. Use a few drops 2-3 times a day, as needed. Do not let it touch sensitive tissues such like the eyes, because it will burn. Tea tree oil by itself may burn, so if you want to use only that, dilute it with half olive oil.

Water • Bottled drinking water is best when traveling. • From a sports supply store you can purchase a good portable ultraviolet water purifier. Happy Trails, Bon Voyage, Chao!

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The following food list is to help you in being creative with your diet. It augments the primary diet previously described. An alkaline body is resistant to chronic diseases like cancer. Bold and italicized listed food items are the most alkaline and food items marked with an asterisk* tend to be more acidic. It is O.K. to eat the acidic foods, just do not make them your mainstay. Just favor the alkaline food and eat a variety of foods. Following this list is a brief review of essential fatty acids, enzymes, pectin and Cox-2 inhibitors.

Beverages Teas: angelica, bergamot, blackthorn, boneset, brazil nut, buckthorn, burdock root, cardoon, chamomile, cinnamon, coltsfoot, comfrey, dandelion, fenugreek, green, hibiscus, mints, raspberry leaf, rosehip, sesame, slippery elm, and taheebo Milks: soy, sesame, rice milk, macadamia nut, coconut, cashew nut and Brazil nut

Cereals Amaranth porridge, barley flakes, blue corn flakes, brown rice hot cereal, buckwheat groats, corn cereal, corn grits, cracked kamut, cream of rice, cream of rye, cream of wheat, kasha, nutty rice cereal, oat bran, oatmeal, poi, puffed amaranth, puffed corn, puffed kamut, puffed millet, puffed rice,

puffed wheat, quinoa, rye flakes, soy grits, spelt flakes and whole oats

Dairy *Real plain yogurt or make your own, and goat milk.

Flours Amaranth, barley, brown rice, buckwheat, corn, corn starch, lima bean, rice, rye, soy, spelt, sweet potato, tapioca starch, taro root, teff, triticale and whole wheat

Fruits Apple, apricot, banana, blackberry, blueberry, boysenberry, canary melon, cantaloupe, casaba melon, cassabanana melon, cherry, coconut, crabapple, *cranberry, crenshaw melon, currant, date, dewberry, fig, gooseberry, grape, grapefruit, guava, honeydew melon, kiwi fruit, kumquat, lemon, lime, loganberry, loquat, mandarin orange, mango, mulberry, muscadine, muskmelon, nectarine, orange, papaya, peach, pear, Persian melon, persimmon, pineapple, plum, pomegranate, prickly pear, prune, quince, raisin, raspberry, satsuma, Spanish melon, star fruit, strawberry, tangelo, tangerine, tomato, ugly fruit and watermelon

Grains Amaranth, barley, buckwheat, bulgur, corn meal, flax seed, millet, oat, popcorn, quinoa, rice, rice bran, rye, spelt, tapioca, teff, wheat, wheat berries, wheat bran, wheat germ and wild rice.

Green Vegetables Anise, artichoke, asparagus, avocado, beet and beet greens, bok choy, broccoli, Brussels sprouts, cabbage, celeriac root, celery, chervil, chia sprouts, Chinese cabbage, chive, collard greens, cucumber, endive, escarole, green onions, kale, leeks, lettuce, mustard greens, okra, parsley, peppers, purple cabbage, salsify, scallions, spinach, string beans, Swiss chard, turnip greens, watercress and zucchini squash

Herbs/Spices Allspice, anise seed, basil, bay leaf, black pepper, borage, capsicum/cayenne pepper, caraway, cardamom, celery seed, chili pepper, cilantro, cinnamon, clove, coriander, cumin, dill, fennel, fenugreek, ginger, gumbo filé, mace, marjoram, mint, mustard seed, nutmeg, oregano, paprika, peppermint, rosemary, saffron, sage, santolina, savory, spearmint, tarragon, thyme, turmeric and white pepper

Legumes (tend to be alkalinizing) Aduki beans and sprouts, alfalfa sprouts (if eating them daily, maybe ½ cup maximum), black turtle beans, black-eyed peas, chickpeas, clover sprouts, cowpeas, crowder peas, fava beans, field peas, garbanzo beans, great northern beans, green peas, kidney beans, lentils, lima beans, mung bean sprouts, navy beans, pinto beans, purple-hull peas, snow peas, soybeans, split peas and white beans

Nuts and Seeds Almonds, beechnuts, Brazil nut, butternuts, carob, cashews, chestnuts, filberts, hazelnuts, hickory nuts, macadamia nuts, pecans, *pine nuts, pinion nut, *pistachios, poppy seeds, pumpkin seeds, sesame seeds, *sunflower seeds, tahini and *walnuts

Oils (keep refrigerated) Flaxseed, fish, canola, medium-chain triglyceride, and extra virgin olive oil (pour it into a wide-mouth jar first because refrigeration solidifies it)

Miscellaneous Animal* Proteins (preferably organic) Chicken, Cornish hen, duck, duck eggs, eggs, fish (see below), goose, turkey, guinea hen, lamb, and pheasant

Seafood Abalone, albacore tuna, amberjack, barracuda, bass, bluefish, bonito, butterfish, carp, catfish, clam, coal fish, cod, crab, crappie, crayfish, croaker,

drum fish, flounder, grouper, grunt, haddock, hake, halibut, herring, hoki, jack fish, lingcod, lobster, lottie, mackerel, mahi mahi, marlin, monkfish, mullet, muskellunge, muskie, mussels, orange roughy, oreo dory, oyster, perch, petrale sole, pickerel, pike, pilchard, plaice, pollock, pompano, pout fish, red snapper, rockfish, salmon, sanddab, sardine, sauger, scallops, scrod, shad, shark, sheephead, shrimp, smelt, sole, steelhead, sunfish, swordfish, trout, tuna, turbot, wahoo, whitefish, whiting, and yellowtail

*Sweets Carob syrup, maple syrup, raw honey and stevia Yellow Vegetables Bamboo shoots, carrot, cauliflower, corn, eggplant, garlic, hearts of palm, jicama, Jerusalem artichoke, kohlrabi, mushroom, onion, parsnip, pumpkin, radish, red potato, rhubarb, rutabaga, shallots, summer squash, sweet potato, turnip, water chestnut, white potato, winter squash, yam and yellow potato

Miscellaneous Other Foods Blue corn chips, brown rice crackers, buckwheat noodles, corn cakes, flax seed, mochi, nori, pasta, psyllum seed, puffed corn cakes, rice cakes, rice noodles, rice pasta, rye crisp, soy cheese, spelt pasta, taro chips, tofu and wild rice pasta

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Chicken Turkey Lamb Halibut Cod Salmon Wild game Dried beans Dried peas Lentils

Buckwheat Millet Rice Rice bread Rice pancakes Rice cakes Rice pasta Cream of Rice Nut milk Rice milk Amaranth

Apple Applesauce Apricots Banana Blueberries Cherries Kiwi Mango Melon Papaya Pears Peaches Pineapple Plums Prunes (fresh) Raspberries

Almonds Avocado Canola oil Cashews Flax oil Nut or seed butter (no peanuts) Extra Virgin olive oil Pecans Pumpkin seeds Sunflower seeds Walnuts

Artichoke* Asparagus Beets* Bell peppers Bok choy* Broccoli* Brussels sprouts* Cabbage Carrots Cauliflower* Celery Cucumber Eggplant Green & yellow beans Greens of all type Kale*

*Especially good for liver function

Wheat Products of Concern

Spices Lettuce Mung Beans Mushrooms Okra Onion Parsley Parsnips Potato Radish* Sea vegetables Snow peas Spinach Sprouts Squash Turnip* Water chestnuts Yams Zucchini

Anise Bay Leaf Basil Cardamom Cayenne Cinnamon Cumin Dill Fennel Ginger root Marjoram Oregano Parsley Rosemary Saffron Savory Tarragon Thyme Turmeric

Wheat, oats, barley, bulgur, rye, semolina, durum, spelt (Dinkle), bran, couscous, triticum, einkorn, emmer, farina, fu, gliadin, gluten, glutenin, graham flour, grits, groats, hemp, white flour, kamut, matzah, seitan, triticale, pumpernickel

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Vitamins (*Antioxidant. Protects against free radicals) *Alpha lipoic acid: found in meats and made in our bodies. It is a vitamin-like antioxidant, referred to as “the universal antioxidant” because it is both fat- and water-soluble, allowing it to enter all parts of the cell to neutralize free radicals. It also helps regenerate vitamin E, vitamin C and, critical to your liver function, glutathione for elimination of heavy metals and toxins. It helps stabilize blood sugar. *Vitamin A: from liver, carrots, apricots, collard leaves, kale, sweet potatoes, parsley and greens in general *Beta-carotene: found in green and yellow vegetables and yellow fruits *Vitamin C: in most fruits and greens *Vitamin D: comes from sardines, salmon, tuna, shrimp, butter, sunflower seeds, liver, eggs and natural cheese *Vitamin E: found in plant oils, seeds, nuts, grains, green leafy vegetables and cod liver oil Vitamin K: from greens, liver and cheese B vitamins: come from brewers’ yeast, seeds, nuts, soybeans and other legumes, grains and garlic B1, Thiamine: in brewers’ yeast, wheat germ, oatmeal, whole wheat, bran, whole brown rice, black strap molasses, soybeans and meats B2, Riboflavin: in milk and cheese B3, Niacin: comes from fish and chicken B5, Pantothenic acid: in organ meats, brewer's yeast, egg yolk, whole grain cereal, chicken, bran and nuts B6, Pyridoxal: comes from whole grains B12, Hydroxycobalamin: in liver, kidney, meats, fish, milk and

eggs B9, Folic acid: from broccoli, spinach and B vitamins B 15, Pangamic acid: is in brown rice, brewers’ yeast and grains, as well as sunflower and pumpkin seeds B 17, Laetril (amygdalin): found in chickpeas, lentils, lima beans, mung bean sprout, cashews, alfalfa, barley, brown rice and millet Vitamin F: comes from essential fatty acids *Vitamin P: in bioflavonoids *Co Q-10: found in grains, seeds, butter, nuts and shellfish

Minerals Calcium: is in milk products, beans, nuts, green leafy vegetables, seafood and fruit. Phosphorus, sodium, alcohol, coffee and white flour promote the loss of calcium from the body, while too much protein, fat and sugars inhibit absorption of calcium. Chromium: comes from lettuce, onions, tomatoes, brewers’ yeast, oysters, liver, whole grains, bran cereals and potatoes Iron: in kelp, brewers’ yeast, blackstrap molasses, wheat germ, sunflower seeds, millet, parsley, almonds, prunes, raisins, green vegetables and sesame seeds Magnesium: comes from beans, nuts, grains and vegetables Selenium: is found in Brazil nuts, whole grains and shellfish *Zinc: is in meat, milk products, beans, lentils, yeast, nuts, seeds, grains and pumpkin seed

Amino Acids (building blocks of proteins) Choline: in egg yolks, beef, wheat germ, oats and nuts *N-acetylcysteine (NAC): from protein, especially whey, increases glutathione levels Methionine: is in meat, fish, beans, eggs, garlic, lentils, onions, yogurt and seeds *Glutathione (crucial for optimal liver detoxification efficiency): cabbage, broccoli, kale, Brussels sprouts, oranges, tangerines (but not grapefruits), raspberries and pomegranates (with cancerpreventive ellagic acid), adequate protein intake—especially wild salmon

*S-adenosyl-methione (SAM-e): formed from methionine and choline, aids glutathione.

Essential Fatty Acids (EFA) The omega 3 linolenic oils of EPA and DHA reduce the stickiness of cancer cells, which inhibits the ease of metastases. EFAs help maintain healthy cell membranes unlike hydrogenated, saturated, fried, rancid or transfatty acid oils. EFAs help provide essential energy to cells and are also antiinflammatory, anti-oxidant, and stimulate production of fat-digesting enzymes. Use fish, flax or hemp oil or Udo®’s Choice supplements. A typical dose is 1-2 tbs. daily. Do not heat the oil or it will become rancid. You can add flax oil to grain cereals, soups, potatoes or veggies, after you finish the cooking. In addition, you can add it to Quark®, yogurt or salad dressing. Be creative.

Enzymes Enzymes are killed at temperatures over 119°F. All fresh foods, (uncooked and unprocessed) contain live enzymes, consumption of which reduces nutrient loss and the load on our digestive system. Papain and bromelain from papaya and pineapple are a good addition to pancreatic enzymes. Enzymes do not destroy normal cells, yet many experts believe that enzymes will destroy cancer cells by activating our immune systems. John Beard, a British embryologist, first conducted the original research on this subject in the early 1900’s. Additionally, enzymes prevent metastasis by reducing the stickiness of the tumor cells, reducing side effects of radiation and chemotherapy and reducing pain by reducing inflammation. Take enzymes with meals and, with a doctor’s guidance, between meals for an anti-tumor effect. This therapy typically uses high lipase enzymes with pancreatin, which contains trypsin and chymotripsin (proteolytic enzymes).

Fractionated Citrus Pectin (FCP) FCP is composed of fractions of long carbohydrate chains derived from citrus pectin. It binds to the cancer cells’ surface galectin-3 proteins and interferes with the ability of cancer cells to aggregate and attach to healthy

cells. Cancers of the prostate and breast, melanoma and laryngeal carcinoma demonstrate this principle.

Cox-2 Inhibitors Cox-2 (cyclooxygenase-2) is an enzyme that has received attention recently as a cancer promoter. The jury is still out; however, some simple food items already mentioned may reduce Cox-2. They include grapes (resveratrol), curcumin found in turmeric, rosemary (carnosol), omega-3 fatty acids, onions and apples, which contain quercetin. Quercetin reduces tumor resistance to chemotherapy and acts as a radiation enhancer.

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Reading The Cancer Industry, Unraveling the Politics, by Dr. Ralph Moss, is a controversial exploration of the politics, economics and restrictions of cancer research in this country. Cancer Therapy: the Independent Consumer's Guide to Non-Toxic Treatment & Prevention by Dr. Moss (not a highly technical book, yet a good review of a wide range of alternatives) Beating Cancer with Nutrition by, Dr. Patrick Quillin. To order, call 918-495-1137 Juicing for Good Health, by Maureen B. Keane The Oil Protein Diet Cookbook, by Dr. Johanna Budwig. To order, call 604-325-2888 Breast Cancer, by Steve Austin, ND Cancer Doesn't Scare Me Anymore is a video by Dr. Lorraine Day. It presents political aspects of cancer care, alternative suggestions and encouragement. To order, call 1-800-574-2437. Cancer and Natural Medicine and Natural Compounds in Cancer Therapy, by John Boik, are two well-researched texts, especially about herbs, mushrooms and supplements. Cancer as a Turning Point, by Lawrence Leshan, is a good userfriendly psychotherapeutic approach to cancer and personal growth and healing. Questioning Chemotherapy, by Dr. Ralph Moss, an excellent

account of chemotherapy shortcomings.

Treatment http://www.cancercenter.com: This center combines conventional and naturopathic treatment for cancer patients. http://www.Dr-Gonzalez.com Dr. Gonzalez is an oncologist in New York using natural therapies to treat cancer. http://www.Gerson.org The Garson Institute is a San Diego-based natural treatment center.

Treatment Referral Service People Against Cancer is a group to research and identify the best therapy for your specific cancer. They have a highly professional staff and provide lots of educational material. You receive medical information for both orthodox and alternative treatments in order to make an informed decision. Contact them at 515-972-4444. www.canhelp.com Can Help, located in Port Ludlow, Washington, provides a similar service. Contact them at 360-437-2291. www.cancerdecisions.com Contact them at 1-800-980-1234. www.harmonyhill.org Harmony Hill, E. 7362 Hwy 106, Union, Washington 98592 is a cancer support group with opportunities and guidance. Contact them at 360-898-2363.

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This is not a test to diagnose benign prostatic hypertrophy (BPH) but is a tool to characterize the severity of BPH. Using the following response scale, please answer the seven questions, and then total the number of points accorded to each response: • Not at all (0) • Less than 1 in 5 times (1) • Less than half the time (2) • About half the time (3) • More than half the time (4) • Almost always (5)

Questions: 1. Over the past month how often have you had a sensation of not emptying your bladder completely after you finished urinating? 2. Over the past month how often have you had to urinate again less than two hours after you last urinated? 3. Over the past month how often have you stopped and started again several times when you urinated? 4. Over the past month how often have you found it difficult to postpone urination? 5. Over the past month how often have you had a weak urinary stream? 6. Over the past month how often have you had to push or strain to begin urination? 7. Over the past month how many times did you most typically get up to urinate from the time you went to bed to the time you got up in the morning? For this last question: None is 0 points, once is 1 point, twice is 2 points, thrice is 3 points, four times is 4 points and five or more times per night is 5 points. Now add up all your points. If your score is: 1-7: Your symptoms of BPH are mild 8-19: Your symptoms of BPH are moderate 20-35: Your symptoms of BPH are severe

Acknowledgment NUMEROUS PEOPLE HAVE HELPED OVER THE YEARS TO BRING THIS BOOK TO THE LIGHT OF DAY. THREE WERE PARTICULARLY INSTRUMENTAL, AND I WISH TO THANK THEM. MY MOTHER, JESSIE-LOU, WHOSE ENTHUSIASTIC SUPPORT HELPED ME TRAVERSE THE ACADEMIC PATH TO BECOMING A NATUROPATHIC DOCTOR. MY SISTER AND LIFELONG ALLY, KATHY DUNN, WHOSE PATIENT AND FINAL EDITING SMOOTHED THE ROUGH EDGES OF THIS BOOK. AND TO MY WONDERFUL WIFE LISA, WHO SEVERAL YEARS AGO TOOK MY FILE DRAWER OF PATIENT HANDOUTS; ORGANIZED, REVIEWED AND THREADED THEM TOGETHER TO MAKE THE BACKBONE OF THIS BOOK.

Table of Contents Cover Title Copyright Contents Dedication Introduction Part One Foundation of Health Chapter 1 Diet for Health Chapter 2 Weight Solutions Chapter 3 Confused About Your Vitamins Chapter 4 Pharmaceutical Malnutrition Downside of Drugs Chapter 5 Iodine A National Deficit Chapter 6 Vitamin D Chapter 7 Considering a Health care Product Chapter 8 Exercise Chapter 9 Sleep Chapter 10 Six Steps to Health and Happiness Part Two A Systems Approach Part Two Introduction Section One Digestive System Chapter 11 Gastroesophageal Reflux Disease Chapter 12 Gastritis Chapter 13 Got Gas Chapter 14 Hemorrhoids Chapter 15 Constipation Chapter 16 Candida Treatment Protocol Section Two Detoxification System Chapter 17 Our Toxic World Chapter 18 Symptoms of Toxic Overload and Tests Chapter 19 Treatments to Minimize Toxic Overload Chapter 20 A few Additional Cleansing Tips Chapter 21 Detoxification Summary Section Three Respiratory System

Chapter 22 Breath of Life Oxygen Exercise Chapter 23 Stop Smoking Protocol Section Four Cardiovascular System Chapter 24 Cholesterol Our Misaligned Friend Chapter 25 Hypertension Section Five Neurologic System Chapter 26 Pain pain Go Away Chapter 27 Castor Oil Pack Chapter 28 Alzheimers A Natural Approach Chapter 29 Mood Food Chapter 30 Attention Deficit Disorders Section Six Endocrine System Chapter 31 Thyroid Axillary or Basal Body Temperature Test Chapter 32 Menapause Naturally Chapter 33 Male Menopause Chapter 34 Urinary Incontinence or Frequency Chapter 35 Bacterial Biofilms and Bladder Infections Chapter 36 Diabetic Syndrome Section Seven Immune System Chapter 37 Herpes Chapter 38 Flu Season Immune Support Guide Chapter 39 Allergy Chapter 40 Cancer Chapter 41 Prostate Cancer Section Eight Integument Skin System Chapter 42 Acne Chapter 43 Eczema or Dermatitis Chapter 44 Psoriasis Chapter 45 Dry Skin Chapter 46 Folliculitis Chapter 47 Foot and Nail Fungus Treatment Part Three Childrens Health Part Three Introduction Chapter 48 Childrens Diet and More Chapter 49 Well Child and First Aid Tips Chapter 50 Childrens Herbal First Aid Kit Chapter 51 Childrens Health Care Resources

Part Four A Sustainable Future Part Four Introduction Website Resources Summary Appendix Acknowledgement