Ancient Remedy For Modern Needs

Ancient Remedy for Modern Needs

Turmeric (Curcuma longa) has been used in India and Asia for 4,000 years, not only as a delicious culinary herb, but as a medicinal herb, as well. However, it is only in the last twenty years, or so, with the race to find foods and medicines that lower cholesterol, that science has begun to affirm what the ancients have known for millennia: turmeric not only lowers cholesterol, protects against heart attack and stroke, and certain cancers, but it is a powerful anti-inflammatory, antioxidant, antibacterial, and protector of the liver, stomach and digestive system. It is profoundly useful for many health problems, but its incredible ability to reduce inflammation in the body has a great impact on one’s overall health, in general, because it effects many body systems. In fact, its anti-inflammatory action has been found to be more effective than hydrocortisone, and non-steroidal anti-inflammatory drugs, such as ibuprofen, and without any adverse side effects. In recent years, scientists have begun to recognize that the mechanism for inflammation, the body’s natural mode of self-protection during illness or injury, can, due to poor diet and lifestyle, go awry, causing chronic inflammation in the body. Recent research has found that this “acute inflammation” is the basis for many age-related diseases, such as, some forms of cancer, Parkinson’s, Alzheimer’s, cardiovascular disease, premature aging and diabetes.

A growing body of research has shown that free radicals (an especially reactive atom, or group of atoms, that have at least one unpaired electron) can cause oxidative stress (destruction to our cells, proteins and DNA). Antioxidants stabilize free radicals, thereby rendering them harmless, and turmeric is highly antioxidant. This becomes important information when we realize that recent research has shown that the primary factors in Alzheimer’s pathology are believed to be caused by chronic inflammation, oxidative stress, and beta-amyloid  (the substance which causes plaque build-up in the brain, and over time, obstructs cerebral function.) Extracts of turmeric, including curcumin , one of its most powerful constituents, is composed of phyto-chemical compounds that prevent the formation of beta-amyloid. Its anti-inflammatory properties, antioxidant properties, and ability to prevent the build up of beta-amyloid plaque, make turmeric a triple threat when it comes to fighting Alzheimer’s, and other types of dementia. In India, where turmeric is consumed on a daily basis, dementia has the lowest occurrence rates in the world; while the U.S has the third highest rating, with over 5 million Americans living with the disease; in addition, it is the 6^th leading cause of death in the U.S.

The list of turmeric’s benefits is long: not only is it a powerful ally in the fight against cardiovascular disease ( it has properties which inhibit blood-clotting, so it thins the blood, helping to prevent heart attack and stroke) but it lowers cholesterol, as well. In addition, C. longa improves the action of the liver and stomach. It has long been used in India’s Ayurvedic tradition, as well as in traditional Chinese medicine, for jaundice, and digesive problems such as gastritis and acidity. Because it stimulates the flow of bile, it greatly improves digestion. It also stimulates the production of mucus, which lines the stomach and is very soothing for stomach pain. In addition, it is antimicrobial; made into a paste and applied to skin, which is then exposed to the sun, it is very effective in healing skin conditions such as psoriasis. Though not an analgesic, per se, it helps many painful inflammatory conditions (such as arthritis, asthma and eczema) because often pain is caused by the inflammation. Seeing as chronic inflammation is connected to the onset of certain types of cancer, it is thought to act as a preventative for the disease, especially with colon cancer and breast cancer.

As a culinary herb it adds a rich peppery taste, adding that distinctive robust flavor found in Indian food. It can also be bought fresh, and will add beautiful color and flavor to your meal. In addition to its medicinal qualities, it is highly nutritious, being a rich source for vitamin B6 (pyrodoxine), choline, niacin, riboflavin and vitamin C. It is also high in essential minerals, calcium, iron, potassium, manganese, magnesium, copper and zinc.

If you purchase turmeric capsules, make sure they have black pepper in them, for this spice helps to aid in the metabolism of the turmeric, making it more efficient, in addition, it has anti-Alzheimer’s, and anti-inflammatory effects of its own.

But if you prefer not to take capsules, you can buy it either powdered, or fresh, and make yourself a lovely cup of tea each day. I can’t think of a more wonderful ritual to start in our move toward better health!

Turmeric Tea

4 cups water

1 tbl ground turmeric (or 2 tbl grated fresh turmeric)

½ tsp ground black pepper

Wild honey and lemon to taste

Bring water to a boil, add spices. Simmer for ten minutes. Strain. Add honey and lemon to taste

 Drink 1-3 cups per day

Beautiful Skin - An Inside Job

Beautiful Skin- An Inside Job

Acne, an inflammatory skin disorder characterized by the presence of blackheads, pimples, whiteheads and clogged pores, is the most common of all skin problems. It most often occurs during puberty when the body is flooded with androgens: hormones, which stimulate the production of the protein keratin, and an oily skin lubricant, called sebum. When sebum is produced more quickly than the pores can be cleared, a blemish develops. An over-abundance of this oil makes the pores sticky, creating an opportunity for bacteria to grow, and local infections can develop. Often, the skin is red and painful, but the pain is not just physical; embarrassment can lead to social isolation, lack of confidence, and low self-esteem.

According to Phyllis Balch, CNC, best-selling author of Prescription for Nutritional Healing, and, Prescription for Herbal Healing, acne affects 80% of Americans between the ages of 12 and 44, to one degree or another. Balch says that the numbers of adults affected by acne is on the rise.

Acne is a sign that the body is out of balance, due either to diet, body chemistry, or skin care routine. Some contributing factors may be poor nutrition, heredity, monthly menstrual cycles, hormonal imbalance, and certain drugs, such as contraceptives, and anti-epileptic drugs.

The skin is a major organ of elimination, and when toxins are taken in to an excessive degree, such as through a diet high in hydrogenated fats, animal products, and saturated fats, the skin is not able to eliminate the toxins fast enough. If the body contains more toxins than the liver and kidneys can process, the job must be done by the skin; blemishes are a reflection of the body’s efforts to eliminate toxins from the body. As a result, acne can occur. Complicating the matter further may be food allergens, or food sensitivities, such as to wheat, or dairy. Avoid chocolate, fatty meats, sugar, and cheese, butter and ice cream during the outbreak.

A nutritious diet, rich in vegetables, and fruit, whole grains, and chicken or fish; and low in highly processed foods and saturated fats, such as are found in “fast foods”, or foods that are highly laden with chemical additives, will go a long way toward beginning the healing process. Easing the burden on the liver and kidneys, through a cleansing, clearing diet, can have a major effect on cleansing the liver, kidneys and blood, and as a result, the skin, as well.

Cleansing herbs such as burdock root, dandelion root, and others, have long been used to gently stimulate the elimination processes for the lymph glands, digestive system and urinary system, and clearing a sluggish liver of its burden improves elimination of toxins from the body, allowing for a clearer complexion.

Cleanliness of the skin is also important because the skin breathes, so, if dust and dirt, as well as grime, and oil, from pollution, clog the pores - actually protecting the bacteria from the healing effects of the sun – blemishes flourish. Cleanse the skin with a natural, gentle soap, free of heavy perfumes. Follow with a tea tree oil wash, either full strength gently dabbed on individual blemishes, or watered down and used as a wash.

For mild acne you can try a weekly herbal steam of chamomile, lavender and calendula blossoms; the essential oils released in the steam will provide a healing and soothing effect. Or, if you prefer, you can make a hot compress by dipping a clean cloth in the same herbal infusion, and hold the cloth to the affected area. Follow by rinsing your skin with cold water, then a diluted solution of witch hazel (1/4 cup witch hazel to ¾ cup water). Finally, dab each pimple with a blend of honey and French clay, and let it dry. It will draw the pimple to a head. Never pick or break pimples because it will spread infection and may cause scarring.

.

Some of the vitamins and supplements considered by Balch to be very important for clear skin are: acidophilus, essential fatty acids (evening primrose oil or flax seed oil are excellent sources) Vitamin A, Vitamin B complex, Vitamin C and zinc. In addition, she recommends garlic capsules.

So, it appears that beautiful skin is an inside job! Taking the time to nurture yourself, inside, and out, will quite likely affect the change you have been longing for!

Aviva Romm’s Cleansing Tea

¼ -cup burdock root

1/4-cup nettle leaves

1/8-cup licorice root

1/8- cup red clover blossoms

1/8-cup sarsaparilla

1/8 -cup dandelion root

Mix all herbs together in a bowl. Reserve ¼ cup of the blended herbs and place the remaining herbs in a jar with a tight-fitting lid; set aside. Place the reserved ¼ cup of herbs in a quart-sized jar and cover with boiling water. Close lid tightly. Let stand for four hours. Strain tea and refrigerate. Drink one cup, hot or cold, twice daily. Makes 16 cups of tea. Store remaining herbs in a dark cupboard

Skin Beauty Salad

2 handfuls of young arugala

2 handfuls of baby spinach

1 grated carrot

2 radishes, sliced thin

2 small cucumbers

1 small red onion

3 limes, juiced

 1 Haas avocado

1 tbs raw apple cider vinegar

1 pinch cayenne pepper

1 tsp raw honey

1 handful fresh soft herbs (dill, coriander or basil)

¼ tsp sea salt

1. Soak onion in a bowl with limejuice for ten minutes (up to an hour creates an even softer, sweeter result.)

2. Scoop seeds out of cucumber. Put seeds in blender. Slice cucumber in half, lengthwise

3. In a large bowl arrange lettuce and greens, cucumber, carrot and radish. Take onion out of the limejuice and arrange on plate with vegetables.

4. Add to the blender leftover limejuice, avocado, vinegar, cayenne, honey, herbs, and salt. Blend until smooth, adding a small amount of water, if needed.

5. Dollop dressing generously on salad.

(From foodmatters.com)

Brain Health: The Connection Between Nutrition and a Vibrant Mind

Brain Health: The Connection Between Nutrition and a Vibrant Mind

It seems that almost everyday I speak to someone who is concerned about the health of their brain. Often, they will nervously joke about their declining memory, but it’s clear that their joke is an attempt to offset their genuine anxiety. It is understandable that we, as a society, are becoming more concerned about this issue. In the last ten years, deaths from Alzheimer’s Disease have increased about 66%, whereas deaths from other primary diseases have, in general, decreased.

Because this is a problem which is affecting such a wide portion of our population, there has been extensive research on the subject. Through this research, what has become very apparent is that the health of an individual’s brain is very much affected by the nutrition taken in by that individual. And while, to some, this may seem an obvious observation, many do not recognize the connection between good nutrition and good health. Scientists have found that there has been a dramatic increase, over the past one hundred years, of the consumption of saturated fats, lineoleic acid, and trans fatty acids, in the American diet; while at the same time, there has been a significant decline in the consumption of omega-3 fatty acids, and there seems to be a correlation between these changes in the American diet, and these new concerning health problems facing the American population.

Relative to the rest of the body, the brain consumes an enormous amount of energy. In order for the brain to be properly fueled, each individual must consume an adequate amount of carbohydrates, which provide glucose - fuel for the brain; fats, which supply essential fatty acids; and proteins. Unfortunately, both fats and carbohydrates have gotten a reputation as “fattening”, or “bad” for ones health, and for over 60 years - when Americans first learned of the Framingham Heart Study  (which claimed a connection between the consumption of saturated fats and heart disease) they have eschewed these foods, or dramatically decreased the amount consumed.

It is a curious contradiction that though our society has the distinction of being one of the most obese cultures in the world, it is, simultaneously, obsessed with image, youth and thinness. As a result, our relationship to food has been significantly distorted and confused. It is perhaps, understandable that when one looks around, and sees that 1 out of every 3 Americans are obese, and that this obesity is connected to the three leading causes of death: heart disease, cancer and diabetes, that one might be fearful about their own diet and health. It does seem that this poor health is epidemic in our society, and understandably, if we don’t comprehend the reasons why this is true, we become frightened. It is out of this fear that we make some of our worst choices: fad diets (which are often, essentially, starvation diets) excessive exercise, and worst of all, the exclusion of healthy, and necessary nutrients from our diet, in a misguided attempt to avoid the tsunami-like wave of obesity and poor health.

But research has shown that there is, indeed, a profound connection between cognitive function and nutrition. Research subjects, whose diets were rich in healthy fats (those that supply essential fatty acids) proteins, carbohydrates, and micronutrients, demonstrated significant improvement in cognitive skills and memory. Conversely, diets high in saturated fats, trans fats, and sugar (such as those found in “junk” food, or “fast” food) significantly reduced participant’s cognitive acuity.

But, there is cause for hope, for, in the last twenty years dramatic inroads have been made in the science of nutrition; more and more, we are beginning to understand the connection between good nutrition and good health. We are beginning to learn that we have the power to take our health back. And, if we want our brain to work well, it must be well-fueled. Here are some of the most nutritious foods our brains need to function efficiently:

Fats  - Fats supply essential fatty acids (called “essential” because our bodies cannot make these, and must rely on intake through diet.) Cold-water fish, rich in omega-3 essential fatty acids, such as salmon, mackerel, herring, sardines and tuna, are essential to healthy brain function. Also, avocados, coconut oil, and extra virgin olive oil are excellent sources of these healthy fats, as well. In addition, raw, or dry-roasted nuts and seeds, such as walnuts, pumpkin seeds and flax seeds, as well as the cold-pressed oils from these sources, are also excellent sources of healthy fat. Avacados are a monounsaturated fat, which contribute to a healthy blood flow, and good blood flow contributes to a healthy brain; it also lowers blood pressure and hypertension, which can contribute to the decline of cognitive abilities. Coconut oil is a saturated fat, but it is a medium chain fatty acid variety, which means that it is more easily digested, and therefore used by the body differently than other saturated fats; it is immediately converted to energy by the body.

Protein – In order for healthy neurotransmitter production in the brain, the brain must have the amino acids, which are the building blocks of protein. Some of the best sources of these are: animal foods (lean meats) and eggs and milk products; whole grains, dark green leafy vegetables, beans, nuts and seeds.

Carbohydrates – These provide the brain with glucose, which is the fuel of the brain. Healthy sources are winter squash, carrots, beets, and whole grain. In order to avoid blood sugar level spiking, enjoy these foods with quality proteins.

Micronutrients -  Brightly colored vegetables and fruit are especially abundant in micronutrients, which supply a rich supply of anti-oxidants. Antioxidants are our prime defense against free radicals  (unpaired, reactive, molecules which do great harm to the cells of our bodies, and are directly associated with inflammation, which is, in turn, associated heart disease, cancer and diabetes) and should be eaten at least five servings per day –  some say, for cancer prevention, 10 x per day: blueberries, raspberries, strawberries, prunes, raisins, and  cherries are all great sources of antioxidants, as are alfalfa sprouts, kale, spinach, broccoli, and other dark green leafy vegetables.

Supplements –

Folate – Either alone, or in conjunction with other B vitamins, has been shown to be effective in preventing cognitive decline, as well as dementia.

DHA (Docosahexaenoic Acid) -  This is the most abundant omega-3 fatty acid found in the cells of the brain, and is considered to be extremely important in the development of the human brain; in fact, it is believed that  during hominid evolution, it was proximity to the ocean, and subsequent access to fish in their diet (rich in omega-3 fatty acids, including DHA) that promoted the increase in human brain size. However, though the human brain can synthesize DHA, it is not efficient at doing so, and therefore, must rely on diet to maintain adequate amounts of this dietary nutrient. Fatty acids are found in fats and oils; foods rich in these are walnuts, flax seeds, sardines, wild salmon, Brussels sprouts and cauliflower.

Evening Primrose Oil – Two essential fatty acids are necessary for good brain function: Omega-3 fatty acid, and Omega-6 fatty acid; of these, omega-3 is more depleted because of a decline of fish in our diet, over-processed foods, and too much sugar in our diet. But Omega-6 is just as important for maintaining healthy brain function. Evening Primrose oil is rich in GLA, an Omega-6 fatty acid, and it can also be found in borage oil and black currant seeds.

Wild Blue-Green Algae – This is a phyto-plankton and it contains virtually every nutrient. It is 60% protein, and has a more complete amino acid profile than soy or beef. It is one of our best sources for beta-carotene (necessary for our bodies to synthesize vitamin A) B vitamins, and chlorophyll. It improves memory and brain function, and boosts the immune system while at it!

Ginko – (Ginko bilboa) is the leaf from what is believed to be the oldest tree on the planet. It has been used for centuries as an anti-inflammatory, anti-asthmatic and antispasmodic (to name but a few of its many medicinal applications) but it is best known as a circulatory stimulant and tonic. Specifically, it improves cerebral circulation, aiding memory and concentration. It is believed to have potential in treating Alzheimer’s disease and other types of dementia, and it is used preventively, as well.

Lion’s Mane – Lion’s Mane is a mushroom that has been the subject of a substantial amount of research. It has been found to have nerve-regenerating properties and has been shown to significantly increase cognitive scores and memory. It has also been shown to have neuroprotective effects, helping with Alzheimer’s, depression and mood.

References

Brain Foods: The Effects of Nutrients on Brain Function, Nature Reviews.Neuroscience. Fernando-Gomez Pinilla

The Human Brain Diet and Menu, Debra Burke

The Perricone Weight-Loss Diet, Nicholas Perricone, M.D.

Boosting Our Immunity to Illness

Boosting Our Immunity to Illness

Well, it’s that time again: cold and flu season. We all dread it, and hope we don’t get sick. But it seems every year brings some new strain of flu that we fall prey to, so most of us feel that getting sick is inevitable, and that all we can do is hope that we bounce back quickly. But there is more that we can do than just hope; in fact, there is quite a lot that we can do to build up our immune system, making it more effective at fighting off illness, in the first place, and helping us to get better quicker, if we do fall ill.

Aviva Romm, physician, author and master herbalist, has said, “The physical foundation of health is a properly functioning immune system.” Also, she says, “Emotional health, excellent nutrition, exercise, adequate rest and a relatively low-stress lifestyle are the underpinnings of immune health.”  Unfortunately, living up to these standards, in our stressful world, is not always easy to do, but by making these standards our goal, we will see the positive results.

Excellent nutrition is the cornerstone of good health: and eating whole foods, as much as possible, will make a big impact on how well our body fights infection. Dr. Romm says that it is best to avoid artificial colorings and preservatives, as well as hydrogenated oils. Also, she says, avoiding excessive amounts of sugar, or processed flours in our diets, make for a stronger immune system, as well.

For a vibrant immune system, we should be sure that we have adequate protein, essential fatty acids, and Vitamins A, B complex and bioflavinoids, C, and E, as well as magnesium, zinc and selenium, all of which play important roles in a healthy immune system.

In addition, there are many immune-enhancing herbs, which have shown to be very effective at preventing and fighting infection. Just a few of those that Dr Romm has mentioned are Echinacea, garlic and elder.

Andrew Chevallier, author of The Encyclopedia for Herbal Medicine, has called Echinacea one of “the world’s most important medicinal herbs”. Extensive research has shown its ability to fight both bacterial and viral infections. It is available in tincture and pill form.

Garlic has been the subject of over 1,000 studies showing its efficacy, not only fighting circulatory problems, but as a treatment for minor infections, including colds and flu. While the pill form is more appropriate for circulatory problems, the fresh clove is more effective for fighting infection.

According to Chevalier, the flowering tops of the elder tree are very effective for fighting coughs, colds, and flu. It is available in sweet syrup that is both effective and pleasant-tasting, making it great for those less enthusiastic about taking their medicine!

Jackie Callahan

Inflammation and the Superfoods that Fight It

Inflammation is the immune system’s protective response to infection, or irritation. Oftentimes, the inflammation is visible, with redness and soreness somewhere on the body; this kind of inflammation is temporary, and is known as acute inflammation. But more often than not, the inflammation is on a cellular level, and therefore is not apparent. This invisible, often long-term inflammation, is what’s known as ‘chronic inflammation’, and chronic inflammation has been associated with a host of health problems, including heart disease, cancer and diabetes. When our cells are being attacked by self-generated inflammation, they fail to function properly, and there is a domino effect of health issues, which can occur.

Dr. Nicholas Perricone,  the New York Times best-selling author, suggests that free radicals are the catalyst which set off a “cascade of inflammatory response” –  a free radical, Dr. Perricone explains, is a reactive molecule which causes damage to our cells -   this results in disease of all kinds, including the formation of plaque in the cardiovascular system, leading not only to hardening of the arteries and heart attack; but also to premature aging, obesity, and difficulty losing weight. When the body is exposed to, for instance, unhealthy fats, such as saturated fats (found in fried foods and full-fat dairy products) or other inflammatory-promoting foods, such as high-glycemic carbohydrates (sugar or white flour) free radicals attack the fragile outer layer of the cells in the body. As a result, the cell plasma is damaged, oxidizing the cell. That’s why antioxidants play such an important role in the healing process, where the damage caused by free radicals is concerned.

Healing, Dr.Perricone explains, can occur through diet, by avoiding inflammation-promoting foods, and consuming foods rich in omega-3 essential fatty acids. Because the body cannot synthesize these essential fatty acids, they must be consumed in one’s diet. The omega-3 essential fatty acids are found in high-fat, cold water fish, such as salmon, mackerel, herring and sardines, and they act as  powerful antioxidants, just as do fruits and vegetables which are brightly colored (the bright color signaling the significant presence of antioxidants.) In addition, supplements, such as omega-3 fish oil, alpha lipoic acid (ALA) and conjugated linoleic acid (CLA) glutamine, and linoleic acid (LA – an Omega-6 fatty acid)  and Coenzyme Q10,  reduce this inflammation significantly.

There are foods that Dr. Perricone describes as “superfoods” which are  anti-inflammatory and high in Omega-3s. Here are some of the top foods he recommends:

1. Cold Water Fish:Omega-3s, Protein-rich, Anti inflammatory:

Wild Alaskan salmon, sablefish, mackerel, trout, tuna, sardines and anchovies

2. Fruits: Anti-inflammatory, Anti-oxidant, High Fiber, and “obesity fighters”:

Apples, pears, grapefruit, all berries, peaches, plums, cherries

3. Fats from Fruits: Rich in monounsaturated fats (MUFAs), Omega-3s, and Nutrient-rich

Avacado, acai, olives, and coconut

MUFAs are believed by scientists to protect against heart disease and certain cancers. Also MUFAs are burned more efficiently after exercise, which may contribute to long-term weight loss.

4. Seeds and Nuts – Anti-inflammatory Antioxidants, Essential fats, Protein, Fiber, Lignans:

Sesame seeds, Flax seeds, Almonds, Walnuts, Hazelnuts, Sunflower Seeds, Pumpkin Seeds

Reduce the risk of cancer, anti-aging, help control weight by reducing hunger pangs

5. Beans and Lentils – Stabilize Blood Sugar, Protein, Fiber, Anti-inflammatory, Phytonutrients, “Obesity fighters”:

Kidney, Pinto, Navy, Black Beans, Lentils, Chickpeas

Moderate blood sugar and insulin levels

6. Low Fat, Probiotic Dairy Foods

Protein, Probiotics, Calcium, “Obesity-Fighters”:

Low-fat yogurt, kefir, acidophilus milk

7. Whole Grains – Fiber,  Anti-Inflammatory, Anti-oxidants, Phytonutrient Obesity-Fighters

Top choices: Buckwheat, Oats, Barley

8. Vegetables : Fiber, Low-calorie, Low-Glycemic nutrition, Anti-Inflammatory Antioxidants:

Garlic, spinach, kale, broccoli sprouts

“Superstar Supplements”:

1. Omega-3 Fish Oil – Reduces inflammation, accelerates weight loss, elevates mood, encourages radiant skin, and boosts the immune system

Some Other Superstars:

Chia Seeds: Chia seeds boost energy, stabilize the blood sugar, aid in digestion and lower cholesterol

Wild Mint

Goji Berries - Chinese medicine practitioners use goji berries to treat diabetes and high blood pressure. These berries are high in vitamins C and E and carotenoids. They also increase metabolism and boost energy levels.

Check out Dr. Perricone’s excellent best-selling book: The Perricone Weight Loss Diet