The kitchen herb and spice rack isn’t the first place most people look for remedies to sooth stomachaches and other minor discomforts, but it’s a good place to start. Before the advent of drug stores and medicine cabinets, people used local plants and herbs to treat illness and maintain good health. Eventually these plants became cultivated for regular consumption and found their way into everyday foods. Now regarded simply as seasoning, the medicinal uses of culinary herbs and spices have been largely forgotten. But from garlic to rosemary, you probably have plants with healing properties already in your kitchen.
Anise
Anise is one of the oldest known spices, dating back as far as 1500 B.C. It was used by the Romans to aid digestion after heavy meals and it is still used for this purpose today. Anise is a carminative spice, which means that it reduces intestinal gas. It also acts as an expectorant and a mild antispasmodic agent, helpful for expelling phlegm and quieting coughs during upper respiratory infections.
Cayenne
This nightshade plant can be eaten as a spice, taken as a medicine, or applied externally. Because it stimulates circulation and decreases pain, cayenne is a common ingredient in topical creams used for muscle spasms and joint pain. When taken internally, it can stimulate appetite and reduce inflammation in the body. It also acts as a diaphoretic to increase sweating. Researchers are investigating its use in cancer and obesity.
Cinnamon
The use of cinnamon spans several centuries and many cultures. It has been most commonly used as a carminative spice but recent research has revealed antioxidant, anti-inflammatory, anti-bacterial and anti-fungal actions. Scientists have found cinnamon to be a promising treatment in type 2 diabetes mellitus because it acts as a hypoglycemic agent, lowering blood sugar and improving glucose and insulin metabolism. One study of diabetics found that cinnamon also lowered cholesterol and triglycerides. Other research has shown that it may be helpful in treating cancer and severe viral infections.
Fennel
A plant native to Mediterranean regions, fennel is prized as both a food and a medicine. In India and other countries the seeds are chewed after meals to freshen breath and aid digestion. Fennel is carminitve and antispasmodic, reducing gastrointestinal gas, cramping and bloating. Randomized, double-blind, placebo-controlled trials have confirmed its success as a treatment for infant colic.
Fenugreek
Historically, fenugreek has been used as a condiment, incense, embalming agent and health tonic. It has been used medicinally in Chinese and Indian traditions to ease indigestion, aid labor and delivery and stimulate lactation. Recent research has uncovered hypolipidemic and hypoglycemic actions, giving it good potential to treat high cholesterol, diabetes mellitus and insulin resistance.
Garlic
Dating back to Hippocrates in ancient Greece, garlic has been used in many cultures for many complaints, including infections, abnormal growths, emotional health and conditions of the heart, lungs and gastrointestinal system. Modern studies have shown that it has anti-bacterial, anti-fungal and anti-parasitic properties, making garlic a good remedy for fighting infections. As a carminative and antispasmodic agent, it aids digestion. It has also been found to reduce blood pressure and levels of glucose, triglycerides and LDL cholesterol, and increase HDL cholesterol. Because garlic acts as an anticoagulant, it may prevent blood clots and stroke but high dosages can increase the risk of bleeding. Recent research has also shown that garlic can reduce rates of cancer, particularly ovarian and colorectal cancers.
Ginger
Ginger has a long history of therapeutic use in Indian, Chinese and Japanese traditions. This root is anti-emetic, preventing and treating nausea and vomiting associated with motion sickness, pregnancy, chemotherapy and surgery. Ginger stimulates digestion while protecting the stomach lining and reduces gas and bloating. It is a warming spice and can act as a diaphoretic to increase sweating. Ginger also has expectorating and antitussive effects, expelling phlegm and quieting coughs during upper respiratory infections. It acts as an antioxidant and anti-inflammatory agent used to treat arthritis and cancer. Because ginger reduces the aggregation of blood platelets, it can decrease the risk of blood clots and stroke, and high dosages can increase the risk of bleeding.
Rosemary
Rosemary has been popular in Mediterranean cultures for flavoring foods as well as preserving them. Historically, rosemary has been used as a medicine to treat respiratory conditions, hair loss, menstrual pain and indigestion. Most research on rosemary has focused on the constituent rosemarinic acid, found to have strong antioxidant actions. It is being studied for potential use in cancer and inflammatory conditions.
Tumeric
Tumeric has been used traditionally in Ayurvedic and Chinese medicine to strengthen the body and treat fatigue, gallstones, gastrointestinal complaints, urinary conditions, menstrual pain and arthritis. One of its constituents, curcumin, has been studied for its antioxidant, anti-inflammatory and anti-cancer actions. Tumeric works as an anti-inflammatory agent with the same mechanism of action as pharmaceutical COX-2 inhibitors, drugs that reduce levels of enzymes that mediate inflammation in the body. As such, tumeric can be an effective remedy for inflammatory conditions such as arthritis. Studies have also shown great potential for the use of tumeric in both the prevention and treatment of cancer. Scientists have found that curcumin induces apoptosis (normal cell death designed to destroy cells when they become old, abnormal or cancerous).
Herbs as Medicine
Cooking with medicinal herbs and spices can have gentle, positive effects on the body. When used to treat specific conditions, therapeutic dosages are often significantly higher than amounts used in cooking and concentrated supplements may be necessary. Always talk to your doctor before taking any new medicines, whether natural or pharmaceutical, as interactions can occur and not all supplements are appropriate for all people.
Nutritional Intervention for ADHD
Attention Deficit/ Hyperactivity Disorder (ADHD) is the most common and fastest growing disease among children in the United States, although adults can be affected as well. Characterized by inattention, hyperactivity and impulsiveness, ADHD is a complex condition commonly treated with stimulants such as Ritalin. As an alternative or adjunct to conventional medication, dietary changes are often helpful. Addressing the four most important nutritional issues – essential fats, pesticides, food allergens and simple carbohydrates – can have a positive impact on learning ability, focus, concentration and memory in children and adults affected by ADHD.
Essential Fatty Acids
The brain is sixty percent fat, so it is no wonder that essential fatty acids play a prominent role in mental function. Omega-3 fat docosahexaenoic acid (DHA) is the primary fatty acid in brain cells and accounts for approximately 30 percent of the total brain fat. Studies have shown that, on average, children diagnosed with ADHD have lower levels of omega-3 fats such as DHA in their blood. Other studies have shown that supplementing these important nutrients can correct symptoms.
In a randomized, double-blind clinical trial, researchers at Purdue University studied fifty children with ADHD. For four months, one of the two groups received a daily supplement containing omega-3 fatty acids, including 480 milligrams of DHA. The other group was given olive oil, which is a healthy fat but low in omega-3 fatty acids. Results were based on reports from parents and teachers and evaluated children in four areas: hyperactivity, attention, conduct and Oppositional/Defiant Disorder. Although children in both groups showed significant improvement in most symptoms, those receiving the supplement containing DHA had consistently better results, especially in the areas of conduct and attention.
The best dietary sources of DHA are small, wild fish that live in cold water like salmon, halibut, herring, sardines and anchovies. Avoid large predatory fish at the top of the food chain, like tuna, shark and marlin because they are often contaminated with industrial pollutants like mercury, a heavy metal that can interfere with brain function, learning ability and behavior. Visit the Seafood Watch website of the Monterey Bay Aquarium to search for safe choices in your area. For those who don’t eat fish, or don’t eat it several times per week, fish oil is the next best thing.
Pesticides
Although anyone can be adversely affected by pesticides, children are most susceptible because their brains are still developing. Infants under one year of age are especially at risk because their blood-brain barrier, a protective membrane that filters compounds passing from the blood to the central nervous system, isn’t fully formed yet and harmful substances pass more easily into areas where they can cause permanent impairment.
A study at the University of Arizona demonstrated a clear connection between pesticide poisoning and cognitive problems in children. Researchers looked at four- and five-year olds in Mexico with similar diets, water mineral contents, genetic backgrounds, and cultural and social traditions. One group lived in areas where pesticide use was routine on local farms and in households, while the other group lived in areas where pesticides were not used. The children exposed to pesticides scored lower in gross and fine eye-hand coordination, stamina, thirty-minute memory and drawing ability.
Eating organic ensures that foods contain no pesticide residue. When an organic-only diet isn’t possible, make smart produce choices. The most recent report from the nonprofit research organization Environmental Working Group (EWG) analyzed more than 43,000 tests performed by the Department of Agriculture and the Food and Drug Administration (FDA). They found that the 12 most contaminated fruits and vegetables are (in descending order) apples, peaches, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce and tomatoes. The 12 least contaminated produce items include (in ascending order) onions, avocado, frozen sweet corn, pineapples, mango, asparagus, frozen sweet peas, kiwi, bananas, cabbage, broccoli and papaya. EWG concluded that consumers can cut their pesticide ingestion by almost 90 percent when they replace the most contaminated fruits and vegetables with those that are least contaminated.
Food Allergens
Eliminating certain foods from the diet is sometimes helpful for individuals with ADHD. Allergies and intolerances to foods can have negative effects on any body system, including the brain. While only a small number of people are affected by true food allergies, food intolerance is much more common. The difference is that food allergies involve an immune reaction, which can be life threatening, while intolerances involve a problem with metabolism or digestion that can be uncomfortable but not fatal. The most common foods to offend include wheat, cow’s milk, eggs, soy, nuts, fish and shellfish. Blood tests are available, but an elimination diet can also be used to identify problematic foods.
Additives in processed foods also have great potential for food allergy and intolerance. The FDA has approved more than 28,000 chemicals for addition to foods – including sweeteners, dyes, artificial flavors, preservatives, hydrogenated oils and flavor enhancers like monosodium glutamate (MSG) – and estimates that the average child consumes 150 to 300 milligrams of additives per day from processed foods, beverages and candy. Replace processed foods with whole foods to avoid food additives.
Simple Carbohydrates
Foods high in sugar affect individuals with ADHD in a unique way. All cells in the body require glucose, the simple sugar produced when carbohydrates are digested. Unlike other cells, brain cells do not have the ability to store glucose for later use and require a constant supply. After eating carbohydrates, blood glucose levels rise and the pancreas secretes insulin to allow the glucose to enter cells, reducing levels circulating in the blood. As blood sugar levels begin to drop, the adrenal glands produce epinephrine and norepinephrine, neurotransmitters that increase the uptake of glucose into brain cells to offset the effects of insulin and increase alertness and concentration. In individuals affected by ADHD, this process may be impaired.
Researchers at Yale University used PET scans and a meal high in glucose to compare children with and without ADHD. They found that glucose and insulin levels were similar in both groups, but levels of epinephrine and norepinephrine were much lower in children who had been diagnosed with ADHD. These children scored lower on cognitive tests and exhibited increased physical activity and faster reaction times. Physical activity stimulates the adrenal glands to produce more norepinephrine, which compensates for the lower levels found in children with ADHD.
Individuals with ADHD should avoid simple carbohydrates, such as foods made with sugar and flour, as well as processed foods and those that are individually problematic. A balanced diet of healthy fats, protein and complex carbohydrates like vegetables, fruits, beans and whole grains, will balance both blood sugar and brain chemistry.
Essential Fatty Acids
The brain is sixty percent fat, so it is no wonder that essential fatty acids play a prominent role in mental function. Omega-3 fat docosahexaenoic acid (DHA) is the primary fatty acid in brain cells and accounts for approximately 30 percent of the total brain fat. Studies have shown that, on average, children diagnosed with ADHD have lower levels of omega-3 fats such as DHA in their blood. Other studies have shown that supplementing these important nutrients can correct symptoms.
In a randomized, double-blind clinical trial, researchers at Purdue University studied fifty children with ADHD. For four months, one of the two groups received a daily supplement containing omega-3 fatty acids, including 480 milligrams of DHA. The other group was given olive oil, which is a healthy fat but low in omega-3 fatty acids. Results were based on reports from parents and teachers and evaluated children in four areas: hyperactivity, attention, conduct and Oppositional/Defiant Disorder. Although children in both groups showed significant improvement in most symptoms, those receiving the supplement containing DHA had consistently better results, especially in the areas of conduct and attention.
The best dietary sources of DHA are small, wild fish that live in cold water like salmon, halibut, herring, sardines and anchovies. Avoid large predatory fish at the top of the food chain, like tuna, shark and marlin because they are often contaminated with industrial pollutants like mercury, a heavy metal that can interfere with brain function, learning ability and behavior. Visit the Seafood Watch website of the Monterey Bay Aquarium to search for safe choices in your area. For those who don’t eat fish, or don’t eat it several times per week, fish oil is the next best thing.
Pesticides
Although anyone can be adversely affected by pesticides, children are most susceptible because their brains are still developing. Infants under one year of age are especially at risk because their blood-brain barrier, a protective membrane that filters compounds passing from the blood to the central nervous system, isn’t fully formed yet and harmful substances pass more easily into areas where they can cause permanent impairment.
A study at the University of Arizona demonstrated a clear connection between pesticide poisoning and cognitive problems in children. Researchers looked at four- and five-year olds in Mexico with similar diets, water mineral contents, genetic backgrounds, and cultural and social traditions. One group lived in areas where pesticide use was routine on local farms and in households, while the other group lived in areas where pesticides were not used. The children exposed to pesticides scored lower in gross and fine eye-hand coordination, stamina, thirty-minute memory and drawing ability.
Eating organic ensures that foods contain no pesticide residue. When an organic-only diet isn’t possible, make smart produce choices. The most recent report from the nonprofit research organization Environmental Working Group (EWG) analyzed more than 43,000 tests performed by the Department of Agriculture and the Food and Drug Administration (FDA). They found that the 12 most contaminated fruits and vegetables are (in descending order) apples, peaches, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce and tomatoes. The 12 least contaminated produce items include (in ascending order) onions, avocado, frozen sweet corn, pineapples, mango, asparagus, frozen sweet peas, kiwi, bananas, cabbage, broccoli and papaya. EWG concluded that consumers can cut their pesticide ingestion by almost 90 percent when they replace the most contaminated fruits and vegetables with those that are least contaminated.
Food Allergens
Eliminating certain foods from the diet is sometimes helpful for individuals with ADHD. Allergies and intolerances to foods can have negative effects on any body system, including the brain. While only a small number of people are affected by true food allergies, food intolerance is much more common. The difference is that food allergies involve an immune reaction, which can be life threatening, while intolerances involve a problem with metabolism or digestion that can be uncomfortable but not fatal. The most common foods to offend include wheat, cow’s milk, eggs, soy, nuts, fish and shellfish. Blood tests are available, but an elimination diet can also be used to identify problematic foods.
Additives in processed foods also have great potential for food allergy and intolerance. The FDA has approved more than 28,000 chemicals for addition to foods – including sweeteners, dyes, artificial flavors, preservatives, hydrogenated oils and flavor enhancers like monosodium glutamate (MSG) – and estimates that the average child consumes 150 to 300 milligrams of additives per day from processed foods, beverages and candy. Replace processed foods with whole foods to avoid food additives.
Simple Carbohydrates
Foods high in sugar affect individuals with ADHD in a unique way. All cells in the body require glucose, the simple sugar produced when carbohydrates are digested. Unlike other cells, brain cells do not have the ability to store glucose for later use and require a constant supply. After eating carbohydrates, blood glucose levels rise and the pancreas secretes insulin to allow the glucose to enter cells, reducing levels circulating in the blood. As blood sugar levels begin to drop, the adrenal glands produce epinephrine and norepinephrine, neurotransmitters that increase the uptake of glucose into brain cells to offset the effects of insulin and increase alertness and concentration. In individuals affected by ADHD, this process may be impaired.
Researchers at Yale University used PET scans and a meal high in glucose to compare children with and without ADHD. They found that glucose and insulin levels were similar in both groups, but levels of epinephrine and norepinephrine were much lower in children who had been diagnosed with ADHD. These children scored lower on cognitive tests and exhibited increased physical activity and faster reaction times. Physical activity stimulates the adrenal glands to produce more norepinephrine, which compensates for the lower levels found in children with ADHD.
Individuals with ADHD should avoid simple carbohydrates, such as foods made with sugar and flour, as well as processed foods and those that are individually problematic. A balanced diet of healthy fats, protein and complex carbohydrates like vegetables, fruits, beans and whole grains, will balance both blood sugar and brain chemistry.
Coffee: Concerns, Benefits and the Bottom Line
Recent research has shown coffee in a whole new light. The world’s most popular beverage may not be as harmful to health as we once thought. A concentrated source of antioxidants, coffee may even have a protective effect against certain diseases. Do the newfound perks outweigh the known side effects? A review of the most recent findings puts benefits and concerns in perspective.
Diabetes Mellitus
Earlier this year, two studies in Finland investigated the relationship between coffee consumption and type two diabetes mellitus (DM2).
One followed more than 20,000 men and women for more than 13 years, on average. Researchers concluded that those who drank three or more cups of coffee each day were less likely to develop DM2 - regardless of body mass index, alcohol consumption, or physical activity.
The other study examined metabolic markers in the blood associated with an increased risk of DM2 including elevated glucose and insulin levels. Drinking coffee was found to have a positive impact on these markers and regular coffee drinkers were less likely to have problems with blood sugar regulation.
Heart Disease
Harvard researchers studied more than 128,000 men and women free of cardiovascular disease. They found no relationship between coffee consumption and the development of heart disease, even when results were adjusted for age, smoking status, alcohol use, and body mass index. Researchers in Norway concur. After following more than 41,000 postmenopausal women for 15 years, they concluded that coffee drinkers had lower rates of inflammatory diseases, including cardiovascular disease, probably because antioxidants in coffee inhibit inflammation in the body.
Other studies have investigated the relationship between drinking coffee and risk factors for developing heart disease, such as hypertension and increased levels of homocysteine in the blood. Although caffeine can temporarily increase blood pressure, data from the Nurses’ Health Studies I and II - which included more than 155,000 women - found no association between habitual coffee consumption and hypertension in women.
A small study in the Netherlands found that chlorogenic acid, a polyphenol in coffee, raised homocysteine levels by 12 percent. Homocysteine may irritate blood vessels and cause blood to clot more easily, increasing the risk of heart disease, stroke and atherosclerosis. A study in Greece also demonstrated that coffee raises homocysteine levels, but the effect was only significant when people consumed at least 500 ml (about 16 ounces or 2 cups) of coffee each day.
Liver Disease
Researchers in Maryland investigated the association between hospitalization or death due to chronic liver disease and consumption of coffee or tea. They concluded that people who were at high risk for liver problems - such as alcoholics, diabetics and overweight individuals - and drank two or more cups of coffee or tea each day had half the risk of chronic liver disease as those who drank less than one cup per day.
Other studies have focused on specific liver diseases, such as cirrhosis and a form of cancer called hepatocellular carcinoma (HCC). Researchers in California followed more than 125,000 people without known liver problems for 16 to 23 years. They concluded that those who drank coffee were less likely to develop liver cirrhosis, especially alcoholic cirrhosis, than those who abstained. A study in Italy found that people who drank two or more cups of coffee each day reduced their risk of developing HCC, and Japanese studies concluded that the chance of dying from HHC was lower in individuals who drank at least one cup of coffee each day.
Parkinson’s Disease
Researchers in Hawaii examined the relationship between coffee and Parkinson’s disease. More than 8,000 Japanese-American men were followed for 30 years, and those who consumed more coffee and caffeine had a lower incidence of Parkinson’s disease. A study in Singapore found a dose-dependent relationship: for every three cups of coffee consumed each day, there was a 22 to 28 percent risk reduction.
Other studies estimate that, regardless of genetic susceptibility, coffee drinkers have a 30 percent reduced risk of developing Parkinson’s disease. Experts think the caffeine in coffee has a protective effect on the brain, blocking adenosine receptors and stimulating the release of dopamine. Some drugs, called dopamine agonists, used to treat Parkinson’s disease have a similar mechanism.
Side Effects
Most of the recent scientific studies scrutinizing coffee have been positive, but coffee isn’t necessarily a health food. Side effects can include restlessness, nervousness, psychomotor agitation, gastrointestinal problems, insomnia, rapid or irregular heart rate, increased production of gastric acid and increased excretion of minerals including calcium, magnesium, zinc and potassium. There are also concerns about drinking coffee during pregnancy. A recent study of more than 88,0000 women in Denmark found that the risk of fetal death was higher in pregnant women who drank coffee, especially after 20 weeks of gestation.
The Bottom Line
Everything considered, coffee can be part of a healthy lifestyle. Regular drinkers may experience lower rates of type two diabetes mellitus, heart disease, liver disease and Parkinson’s disease. However, moderation is important and coffee should never be used as a regular replacement for the good sleep that is essential to good health. Limiting intake to a cup per day is ideal. However, pregnant women, individuals who experience negative side effects and those with elevated levels of homocysteine in their blood should seek an alternative.
REFERENCES
Anderson LF et al. Consumption of coffee is associated with reduced risk of death attributed to inflammatory and cardiovascular diseases in the Iowa Women’s Health Study. American journal of clinical nutrition, 83(5):1039-46, May 2006.
Bech BH et al. Coffee and fetal death: a cohort study with prospective data. American journal of epidemiology, 162(10):983-90, Nov 2005.
Bidel S et al. Effects of coffee consumption on glucose tolerance, serum glucose and insulin levels – a cross-sectional analysis. Hormone and metabolic research, 38(1):38-43, Jan 2006.
Gale C and Martin C. Tobacco, coffee and Parkinson’s disease. British Medical Journal, 326(7390):614, Mar 2003.
Gelatti U et al. Coffee consumption reduces the risk of hepatocellular carcinoma independently of its aetiology: a case-control study. Journal of hepatology, 42(4):444-6, Apr 2005.
Hu G et al. Joint association of coffee consumption and other factors to the risk of type two diabetes: a prospective study in Finland. International journal of obesity, 25 Apr 2006.
Klatsky AL et al. Coffee, cirrhosis and transaminase enzymes. Archives of internal medicine, 166(11):1190-5, Jun 2006.
Kurozawa Y et al. Coffee and risk of death from hepatocellular carcinoma in a large cohort study in Japan. British journal of cancer, 93(5):607-10, Sep 2005.
Lopez-Garcia E et al. Coffee consumption and coronary heart disease in men and women: a prospective cohort study. Circulation, 113(17):2045-53, Apr 2006.
Olthof MR et al. Consumption of high doses of chlorogenic acid, present in coffee, or black tea increase plasma total homocysteine concentrations in humans. American journal of clinical nutrition, 73(3):532-8, Mar 2001.
Panagiotakos DB et al. The association between coffee consumption and plasma total homocysteine levels: the “ATTICA” study. Heart vessels, 19(6):280-6, Nov 2004.
Ragonese P et al. A case-control study on cigarette, alcohol, and coffee consumption preceding Parkinson’s disease. Neuroepidemiology, 22(5):297-304, Sep-Oct 2003.
Ruhl CE and Everhart JE. Coffee and tea consumption are associated with a lower incidence of chronic liver disease in the United States. Gastroenterology, 128:24-32, Dec 2005.
Tan EK et al. Dose-dependent protective effect of coffee, tea and smoking in Parkinson’s disease: I study in ethnic Chinese. Journal of the neurological sciences, 216(1):163-7, Dec 2003.
Winkelmayer WC et al. Habitual caffeine intake and the risk of hypertension in women. Journal of the American medical association, 294(18):2330-5, Nov 2005.
Diabetes Mellitus
Earlier this year, two studies in Finland investigated the relationship between coffee consumption and type two diabetes mellitus (DM2).
One followed more than 20,000 men and women for more than 13 years, on average. Researchers concluded that those who drank three or more cups of coffee each day were less likely to develop DM2 - regardless of body mass index, alcohol consumption, or physical activity.
The other study examined metabolic markers in the blood associated with an increased risk of DM2 including elevated glucose and insulin levels. Drinking coffee was found to have a positive impact on these markers and regular coffee drinkers were less likely to have problems with blood sugar regulation.
Heart Disease
Harvard researchers studied more than 128,000 men and women free of cardiovascular disease. They found no relationship between coffee consumption and the development of heart disease, even when results were adjusted for age, smoking status, alcohol use, and body mass index. Researchers in Norway concur. After following more than 41,000 postmenopausal women for 15 years, they concluded that coffee drinkers had lower rates of inflammatory diseases, including cardiovascular disease, probably because antioxidants in coffee inhibit inflammation in the body.
Other studies have investigated the relationship between drinking coffee and risk factors for developing heart disease, such as hypertension and increased levels of homocysteine in the blood. Although caffeine can temporarily increase blood pressure, data from the Nurses’ Health Studies I and II - which included more than 155,000 women - found no association between habitual coffee consumption and hypertension in women.
A small study in the Netherlands found that chlorogenic acid, a polyphenol in coffee, raised homocysteine levels by 12 percent. Homocysteine may irritate blood vessels and cause blood to clot more easily, increasing the risk of heart disease, stroke and atherosclerosis. A study in Greece also demonstrated that coffee raises homocysteine levels, but the effect was only significant when people consumed at least 500 ml (about 16 ounces or 2 cups) of coffee each day.
Liver Disease
Researchers in Maryland investigated the association between hospitalization or death due to chronic liver disease and consumption of coffee or tea. They concluded that people who were at high risk for liver problems - such as alcoholics, diabetics and overweight individuals - and drank two or more cups of coffee or tea each day had half the risk of chronic liver disease as those who drank less than one cup per day.
Other studies have focused on specific liver diseases, such as cirrhosis and a form of cancer called hepatocellular carcinoma (HCC). Researchers in California followed more than 125,000 people without known liver problems for 16 to 23 years. They concluded that those who drank coffee were less likely to develop liver cirrhosis, especially alcoholic cirrhosis, than those who abstained. A study in Italy found that people who drank two or more cups of coffee each day reduced their risk of developing HCC, and Japanese studies concluded that the chance of dying from HHC was lower in individuals who drank at least one cup of coffee each day.
Parkinson’s Disease
Researchers in Hawaii examined the relationship between coffee and Parkinson’s disease. More than 8,000 Japanese-American men were followed for 30 years, and those who consumed more coffee and caffeine had a lower incidence of Parkinson’s disease. A study in Singapore found a dose-dependent relationship: for every three cups of coffee consumed each day, there was a 22 to 28 percent risk reduction.
Other studies estimate that, regardless of genetic susceptibility, coffee drinkers have a 30 percent reduced risk of developing Parkinson’s disease. Experts think the caffeine in coffee has a protective effect on the brain, blocking adenosine receptors and stimulating the release of dopamine. Some drugs, called dopamine agonists, used to treat Parkinson’s disease have a similar mechanism.
Side Effects
Most of the recent scientific studies scrutinizing coffee have been positive, but coffee isn’t necessarily a health food. Side effects can include restlessness, nervousness, psychomotor agitation, gastrointestinal problems, insomnia, rapid or irregular heart rate, increased production of gastric acid and increased excretion of minerals including calcium, magnesium, zinc and potassium. There are also concerns about drinking coffee during pregnancy. A recent study of more than 88,0000 women in Denmark found that the risk of fetal death was higher in pregnant women who drank coffee, especially after 20 weeks of gestation.
The Bottom Line
Everything considered, coffee can be part of a healthy lifestyle. Regular drinkers may experience lower rates of type two diabetes mellitus, heart disease, liver disease and Parkinson’s disease. However, moderation is important and coffee should never be used as a regular replacement for the good sleep that is essential to good health. Limiting intake to a cup per day is ideal. However, pregnant women, individuals who experience negative side effects and those with elevated levels of homocysteine in their blood should seek an alternative.
REFERENCES
Anderson LF et al. Consumption of coffee is associated with reduced risk of death attributed to inflammatory and cardiovascular diseases in the Iowa Women’s Health Study. American journal of clinical nutrition, 83(5):1039-46, May 2006.
Bech BH et al. Coffee and fetal death: a cohort study with prospective data. American journal of epidemiology, 162(10):983-90, Nov 2005.
Bidel S et al. Effects of coffee consumption on glucose tolerance, serum glucose and insulin levels – a cross-sectional analysis. Hormone and metabolic research, 38(1):38-43, Jan 2006.
Gale C and Martin C. Tobacco, coffee and Parkinson’s disease. British Medical Journal, 326(7390):614, Mar 2003.
Gelatti U et al. Coffee consumption reduces the risk of hepatocellular carcinoma independently of its aetiology: a case-control study. Journal of hepatology, 42(4):444-6, Apr 2005.
Hu G et al. Joint association of coffee consumption and other factors to the risk of type two diabetes: a prospective study in Finland. International journal of obesity, 25 Apr 2006.
Klatsky AL et al. Coffee, cirrhosis and transaminase enzymes. Archives of internal medicine, 166(11):1190-5, Jun 2006.
Kurozawa Y et al. Coffee and risk of death from hepatocellular carcinoma in a large cohort study in Japan. British journal of cancer, 93(5):607-10, Sep 2005.
Lopez-Garcia E et al. Coffee consumption and coronary heart disease in men and women: a prospective cohort study. Circulation, 113(17):2045-53, Apr 2006.
Olthof MR et al. Consumption of high doses of chlorogenic acid, present in coffee, or black tea increase plasma total homocysteine concentrations in humans. American journal of clinical nutrition, 73(3):532-8, Mar 2001.
Panagiotakos DB et al. The association between coffee consumption and plasma total homocysteine levels: the “ATTICA” study. Heart vessels, 19(6):280-6, Nov 2004.
Ragonese P et al. A case-control study on cigarette, alcohol, and coffee consumption preceding Parkinson’s disease. Neuroepidemiology, 22(5):297-304, Sep-Oct 2003.
Ruhl CE and Everhart JE. Coffee and tea consumption are associated with a lower incidence of chronic liver disease in the United States. Gastroenterology, 128:24-32, Dec 2005.
Tan EK et al. Dose-dependent protective effect of coffee, tea and smoking in Parkinson’s disease: I study in ethnic Chinese. Journal of the neurological sciences, 216(1):163-7, Dec 2003.
Winkelmayer WC et al. Habitual caffeine intake and the risk of hypertension in women. Journal of the American medical association, 294(18):2330-5, Nov 2005.
Alternative Hygiene Products for Women
Experts estimate that 20 billion sanitary pads and tampons end up in landfills and sewer systems each year. Not only is the environment paying the price, but women are too. Disposable hygiene products are a continuous expense and some are associated with an increased risk of toxic shock syndrome (TSS), a potentially fatal infection whose incidence is again on the rise. Alternative hygiene products such as reusable cotton pads, menstrual cups and sea sponges are a better choice for both women and the environment.
Toxic Shock Syndrome
TSS is an infection caused by the bacteria Staphylococcus aureus, a microorganism commonly found on the skin and in the vagina. When Staphylococcus aureus enter the bloodstream, they release toxins that can cause sudden hypotensive shock, organ failure and death. Although toxic shock syndrome can also be acquired through surgery, burns and open wounds, it primarily affects women using super-absorbent tampons.
Products that are more absorbent than necessary can dry vaginal tissue, leading to small tears or ulcerations that allow bacteria to enter the body. When tampons remain in the vagina too long, they become a favorable environment for bacterial overgrowth, which also increases TSS risk. It is possible for cervical caps, diaphragms and sponges to promote growth of bacteria as well, but the only cases of toxic shock syndrome related to these products developed after they had been left in the body for an unusually long period of time: 30 hours or more.
Reusable Pads
Reusable sanitary pads are soft, comfortable, hypoallergenic and worn outside the body like disposable pads. They range in size and thickness and are available in several colors and patterns. The fabrics used to make reusable pads are usually organic cotton terry cloth, cotton flannel or cotton-hemp blends.
Unlike disposable pads that end up in the trash after they have served their purpose, these products can be washed, dried and reused. Ten dollars is an average price for a reusable menstrual pad and starter kits start at forty dollars for a variety of sizes and absorbencies. These products usually last five years.
Menstrual Cups
Reusable menstrual cups, also known as internal reservoirs, are shaped like a cup with a stem, which makes insertion and removal easy. These cups sit inside the vagina and catch menstrual fluid as it exits the cervix, and can even be worn overnight. The frequency with which the cups need to be emptied depends on the amount of flow, but two or three times per day is recommended.
These products, made of gum rubber or latex-free silicone, come in two different sizes. The smaller size usually fits women under the age of thirty who have never given birth vaginally, and the larger size accommodates women who have had at least one vaginal birth and those over the age of thirty. To disinfect reusable menstrual cups, simply wash them in warm, soapy water. Prices start around thirty dollars and each cup will last ten years or more.
Sea Sponges
Sustainably harvested Atlantic and Mediterranean silk sea sponges are natural alternatives to tampons. They can be trimmed to any size or shape and should be changed every three to six hours as they become saturated. Some women use a pad in addition to a sponge on days of heavy flow to prevent leakage. Because they have no applicator or string, sea sponges can be more difficult to insert and remove than tampons. However, tying a string around the sponge can ease removal and like any new skill, using them becomes easier with practice.
Like tampons, sea sponges are not sterile. They need to be disinfected when not immediately rinsed and reused. Sea sponges can be boiled before their first use to remove any microorganisms, but boiling them repeatedly may cause them to shrink and toughen. For regular but gentle cleansing, tea tree oil solutions remove both odor and microorganisms, including the Staphylococcus aureus bacteria associated with toxic shock syndrome. Hydrogen peroxide can be used as a disinfectant and non-toxic bleaching agent. When well cared for, natural sea sponges will last up to one year and two sea sponges cost only eight dollars.
Resources
Reusable cotton menstrual pads:
Menstrual cups:
Sea sponges:
Toxic Shock Syndrome
TSS is an infection caused by the bacteria Staphylococcus aureus, a microorganism commonly found on the skin and in the vagina. When Staphylococcus aureus enter the bloodstream, they release toxins that can cause sudden hypotensive shock, organ failure and death. Although toxic shock syndrome can also be acquired through surgery, burns and open wounds, it primarily affects women using super-absorbent tampons.
Products that are more absorbent than necessary can dry vaginal tissue, leading to small tears or ulcerations that allow bacteria to enter the body. When tampons remain in the vagina too long, they become a favorable environment for bacterial overgrowth, which also increases TSS risk. It is possible for cervical caps, diaphragms and sponges to promote growth of bacteria as well, but the only cases of toxic shock syndrome related to these products developed after they had been left in the body for an unusually long period of time: 30 hours or more.
Reusable Pads
Reusable sanitary pads are soft, comfortable, hypoallergenic and worn outside the body like disposable pads. They range in size and thickness and are available in several colors and patterns. The fabrics used to make reusable pads are usually organic cotton terry cloth, cotton flannel or cotton-hemp blends.
Unlike disposable pads that end up in the trash after they have served their purpose, these products can be washed, dried and reused. Ten dollars is an average price for a reusable menstrual pad and starter kits start at forty dollars for a variety of sizes and absorbencies. These products usually last five years.
Menstrual Cups
Reusable menstrual cups, also known as internal reservoirs, are shaped like a cup with a stem, which makes insertion and removal easy. These cups sit inside the vagina and catch menstrual fluid as it exits the cervix, and can even be worn overnight. The frequency with which the cups need to be emptied depends on the amount of flow, but two or three times per day is recommended.
These products, made of gum rubber or latex-free silicone, come in two different sizes. The smaller size usually fits women under the age of thirty who have never given birth vaginally, and the larger size accommodates women who have had at least one vaginal birth and those over the age of thirty. To disinfect reusable menstrual cups, simply wash them in warm, soapy water. Prices start around thirty dollars and each cup will last ten years or more.
Sea Sponges
Sustainably harvested Atlantic and Mediterranean silk sea sponges are natural alternatives to tampons. They can be trimmed to any size or shape and should be changed every three to six hours as they become saturated. Some women use a pad in addition to a sponge on days of heavy flow to prevent leakage. Because they have no applicator or string, sea sponges can be more difficult to insert and remove than tampons. However, tying a string around the sponge can ease removal and like any new skill, using them becomes easier with practice.
Like tampons, sea sponges are not sterile. They need to be disinfected when not immediately rinsed and reused. Sea sponges can be boiled before their first use to remove any microorganisms, but boiling them repeatedly may cause them to shrink and toughen. For regular but gentle cleansing, tea tree oil solutions remove both odor and microorganisms, including the Staphylococcus aureus bacteria associated with toxic shock syndrome. Hydrogen peroxide can be used as a disinfectant and non-toxic bleaching agent. When well cared for, natural sea sponges will last up to one year and two sea sponges cost only eight dollars.
Resources
Reusable cotton menstrual pads:
- Glad Rags (800-799-4523 or www.gladrags.com)
- Pandora Pads (888-558-7237 or www.pandorapads.com)
- Many Moons (800-916-4444 or pacificcoast.net/~manymoons)
- Wemoon (www.wemoon.com.au)
- Lunapads (888-590-2299 or www.lunapads.com)
- Mother of Eden (800-670-1364 or www.mothereve.com)
- Urban Armor (877-733-0663 or urban-armor.org)
Menstrual cups:
- The Keeeper (800-500-0077 or www.keeper.com)
- Urban Armor
- DivaCup (latex-free, 866-444-3482 or www.divacup.com).
Sea sponges:
- Jade and Pearl (800-219-9765 or www.jadeandpearl.com)
Reducing Risks Associated with Childhood Immunization
Childhood immunization remains a controversial subject, but parents, doctors and health officials can all agree on one thing. Reducing the risk of adverse effects associated with vaccines is a good thing. Parents who choose to have their children immunized can take steps at the doctor’s office and at home to minimize the chance of adverse reactions.
Delay Immunization
Babies are born with immature immune systems that continue to develop during the first four to six months of life. Before they mature, they cannot mount an adequate antibody response to vaccines. Delaying immunization until four months of age or later can reduce the risk of adverse effects and make shots more effective.
Review the Risks
Certain medical conditions increase the risk of adverse reactions to vaccines and should be discussed with the doctor prior to immunization. These include previous adverse reactions, allergies, autoimmune disease, convulsions, seizures, epilepsy and other neurologic disease, and immune system disorders such as HIV, AIDS, cancer and leukemia.
Read Vaccine Information Sheets
Vaccine providers are required to give Vaccine Information Sheets (VIS) for each vaccine administered. Request the VIS prior to the immunization and take time to read them thoroughly. Learn the risks, benefits and ingredients of each vaccine, and discuss any questions with your doctor. Before the injection, request the package insert to verify it is the right vaccine and to ensure it is given correctly.
Check Up Healthy
A doctor should examine children and determine that they are in good health prior to all vaccinations. Postpone shots when signs of illness or fever are present, if the child has been sick recently or if a member of the household is ill.
Take Titers
Before regularly scheduled booster vaccines, ask your doctor to check antibody levels in the blood. If levels are sufficient, further immunization is unnecessary.
Avoid Allergic Reactions
Vaccines can contain several additives, including formaldehyde, aluminum, yeast, antibiotics and proteins from eggs, chickens, pigs and cows. Also, vaccine vials may include latex stoppers. If your child has any allergies, discuss the potential for allergic reaction with your doctor before scheduling the shot.
Mention Medications
Medications such as steroids, immune globulin and immunosuppressive drugs can interfere with vaccines, as can current or past treatment for cancer, and blood or plasma transfusions. Make your doctor aware of all current and recent medications and medical procedures. She or he may recommend that you postpone immunization.
Request Thimersol-Free Vaccines
Some vaccines still contain thimersol, a mercury-containing compound used as a preservative. All shots commonly given to preschool children are available in a thimersol-free form, so verify that this is the form being administered to your children.
Select Single Vaccinations
Potential adverse effects are associated with each individual vaccine, but when multiple vaccines are given at once, new adverse effects are possible. Convenient combination vaccines are becoming increasing popular because they save both time and money, but they may not be the safest form of immunization. Reduce the risk of adverse effects by requesting administration of single vaccines at separate office visits.
Take Vitamins
Vitamins A and C are necessary for immune function. Although a healthy diet is essential, taking these nutrients in supplement form before and after immunization can ensure extra support. Vitamin A can be given in the form of cod liver oil and vitamin C is available in both liquid and chewable forms. Talk to your doctor about the dosages that are right for your family.
Consider Homeopathy
The homeopathic remedy Thuja is used to treat chronic conditions related to vaccination, but it can also be taken preventatively prior to immunization. After the vaccine, the homeopathic remedy apis can help relieve pain and swelling at the injection site (a cold compress is helpful too).
Support Natural Immunity
Two important sources of natural immunity are tonsils and breast milk.
Tonsils, the major lymphatic glands at the top of the throat, produce monocytes and macrophages. These white blood cells engulf and destroy foreign cells and debris as the body’s first line of defense in infection and inflammation. These glands are an essential part of the immune system and kids who keep them have lower rates of infectious illnesses than kids who have them removed.
Breast milk contains maternal antibodies that provide passive immunity to babies. It also contains components that have antibacterial, antiviral and antiparasitic properties, such as macrophages (white blood cells), lysozyme, lactoferrin, prostaglandins, fatty acids and vitamins A and C.
Identify Adverse Reactions
Prior to immunization, talk to your doctor about the possible adverse effects of each vaccine and how to identify them. Recognizing reactions quickly can speed treatment and minimize damage. Common reactions to immunization include fever, vomiting, loss of appetite, drowsiness, irritability, and tenderness and swelling at the site of injection. These symptoms should clear within two days. Contact your doctor immediately if these symptoms last longer than 48 hours, or if at any time you observe unusual limpness or pallor, excessive sleepiness and lack of alertness when awake, convulsion, seizure or persistent high-pitched crying for more than three hours.
Keep Your Own Records
Keep records of each vaccine administered, including the date of immunization, the lot number and any adverse reactions. Report side effects to both your doctor and to the Vaccine Adverse Effects Reporting System (www.vaers.hhs.gov or 800-822-7967).
Delay Immunization
Babies are born with immature immune systems that continue to develop during the first four to six months of life. Before they mature, they cannot mount an adequate antibody response to vaccines. Delaying immunization until four months of age or later can reduce the risk of adverse effects and make shots more effective.
Review the Risks
Certain medical conditions increase the risk of adverse reactions to vaccines and should be discussed with the doctor prior to immunization. These include previous adverse reactions, allergies, autoimmune disease, convulsions, seizures, epilepsy and other neurologic disease, and immune system disorders such as HIV, AIDS, cancer and leukemia.
Read Vaccine Information Sheets
Vaccine providers are required to give Vaccine Information Sheets (VIS) for each vaccine administered. Request the VIS prior to the immunization and take time to read them thoroughly. Learn the risks, benefits and ingredients of each vaccine, and discuss any questions with your doctor. Before the injection, request the package insert to verify it is the right vaccine and to ensure it is given correctly.
Check Up Healthy
A doctor should examine children and determine that they are in good health prior to all vaccinations. Postpone shots when signs of illness or fever are present, if the child has been sick recently or if a member of the household is ill.
Take Titers
Before regularly scheduled booster vaccines, ask your doctor to check antibody levels in the blood. If levels are sufficient, further immunization is unnecessary.
Avoid Allergic Reactions
Vaccines can contain several additives, including formaldehyde, aluminum, yeast, antibiotics and proteins from eggs, chickens, pigs and cows. Also, vaccine vials may include latex stoppers. If your child has any allergies, discuss the potential for allergic reaction with your doctor before scheduling the shot.
Mention Medications
Medications such as steroids, immune globulin and immunosuppressive drugs can interfere with vaccines, as can current or past treatment for cancer, and blood or plasma transfusions. Make your doctor aware of all current and recent medications and medical procedures. She or he may recommend that you postpone immunization.
Request Thimersol-Free Vaccines
Some vaccines still contain thimersol, a mercury-containing compound used as a preservative. All shots commonly given to preschool children are available in a thimersol-free form, so verify that this is the form being administered to your children.
Select Single Vaccinations
Potential adverse effects are associated with each individual vaccine, but when multiple vaccines are given at once, new adverse effects are possible. Convenient combination vaccines are becoming increasing popular because they save both time and money, but they may not be the safest form of immunization. Reduce the risk of adverse effects by requesting administration of single vaccines at separate office visits.
Take Vitamins
Vitamins A and C are necessary for immune function. Although a healthy diet is essential, taking these nutrients in supplement form before and after immunization can ensure extra support. Vitamin A can be given in the form of cod liver oil and vitamin C is available in both liquid and chewable forms. Talk to your doctor about the dosages that are right for your family.
Consider Homeopathy
The homeopathic remedy Thuja is used to treat chronic conditions related to vaccination, but it can also be taken preventatively prior to immunization. After the vaccine, the homeopathic remedy apis can help relieve pain and swelling at the injection site (a cold compress is helpful too).
Support Natural Immunity
Two important sources of natural immunity are tonsils and breast milk.
Tonsils, the major lymphatic glands at the top of the throat, produce monocytes and macrophages. These white blood cells engulf and destroy foreign cells and debris as the body’s first line of defense in infection and inflammation. These glands are an essential part of the immune system and kids who keep them have lower rates of infectious illnesses than kids who have them removed.
Breast milk contains maternal antibodies that provide passive immunity to babies. It also contains components that have antibacterial, antiviral and antiparasitic properties, such as macrophages (white blood cells), lysozyme, lactoferrin, prostaglandins, fatty acids and vitamins A and C.
Identify Adverse Reactions
Prior to immunization, talk to your doctor about the possible adverse effects of each vaccine and how to identify them. Recognizing reactions quickly can speed treatment and minimize damage. Common reactions to immunization include fever, vomiting, loss of appetite, drowsiness, irritability, and tenderness and swelling at the site of injection. These symptoms should clear within two days. Contact your doctor immediately if these symptoms last longer than 48 hours, or if at any time you observe unusual limpness or pallor, excessive sleepiness and lack of alertness when awake, convulsion, seizure or persistent high-pitched crying for more than three hours.
Keep Your Own Records
Keep records of each vaccine administered, including the date of immunization, the lot number and any adverse reactions. Report side effects to both your doctor and to the Vaccine Adverse Effects Reporting System (www.vaers.hhs.gov or 800-822-7967).
Alternatives to Antibiotics
According to the Centers For Disease Control, 75 percent of all antibiotics prescribed by office-based physicians are used to treat upper respiratory infections. 90 percent of these colds and flu cases are caused by viruses. Because antibiotics kill bacteria, not viruses, most of these prescriptions are unnecessary. Overuse of antibiotics not only compromise their effectiveness in time of true need, but they also have side effects – most commonly stomach pain, nausea and diarrhea – and they can create imbalances in healthy bacteria that help prevent infection. Fortunately, there are natural alternatives to antibiotics that can shorten the duration and severity of common colds and flu.
Food as Medicine
Garlic is one of the best home remedies for upper respiratory infections. Garlic has anti-viral, anti-bacterial and anti-fungal properties. For colds and flu, chop or crush and swallow two fresh cloves each day until symptoms resolve. (If you don’t chew the garlic, its aroma is less likely to linger on your breath.)
When sick, eat only when you are hungry. Lack of appetite is a sign that your energy is better spent fighting the infection than digesting food. When hunger does strike, choose foods that are nutritious and easy for your body to break down, like steamed vegetables and vegetable soups. Chicken soup, the traditional prescription, is a good choice too, but hold the noodles. Whole grains like rice are better choices than refined grains like pasta.
Hydrotherapy
Hydrotherapy, the therapeutic use of water, is inexpensive and easy to do at home. Add a few drops of eucalyptus essential oil to a steam inhalation to clear congestion in breathing passages and fight infection at the same time. Because eucalyptus essential oil has anti-bacterial actions, it can prevent secondary bacterial infections that may develop on top of viral illness.
A warm sea salt gargle can also prevent secondary bacterial infections and soothe sore throats. Add one half teaspoon of sea salt to one cup of warm water and gargle. Repeat until all of the solution is used. Like the eucalyptus steam treatment, sea salt gargles should be done two or more times per day.
Extra Nutrients
Vitamin A has been called the “anti-infective vitamin” for good reason. It is vital to immunity and maintains the integrity of mucosal surfaces, including respiratory passages in the nose, mouth and throat. Vitamin A protects the body against viral, bacterial and parasitic infections. Because it is a fat-soluble nutrient, it must be taken with food to be absorbed. Vitamin A is toxic in high doses and pregnant women should consult with their doctor before taking vitamin A.
Zinc is also essential for healthy immune function and works synergistically with vitamin A. It is best taken with food because it may cause nausea or stomach upset. Zinc lozenges can soothe sore throats, but for best results choose a product that does not contain sugar.
Botanical Medicine
Echinacea enhances immune function by increasing the number and activity of white blood cells. It has anti-viral, anti-bacterial and anti-inflammatory actions in the body. Echinacea is best taken at the start of symptoms and can work synergistically with other herbs, like astragalus, hyssop, osha and reishi mushrooms. Licorice root, marshmallow root and slippery elm bark can soothe sore throats and help expectorate phlegm.
Botanical medicines can be taken in the form of tea, capsules, tinctures (alcohol-based liquid herbal extracts) or glycerites (alcohol-free liquid extracts). Tinctures usually have a bitter flavor and can be added to water or juice. Glycerites have a sweete flavor and are best suited to children and others who wish to avoid alcohol or cannot tolerate it.
Botanical medicines should always be taken under the supervision of a doctor, especially in the case of pregnant women.
Friendly Fevers
The body responds to infections by raising the internal temperature to create an inhospitable environment for invading microorganisms, to inhibit the growth of bacteria and viruses, and to support immune function. Fevers increase the production of white blood cells, their release into circulation and their ability to kill invading microorganisms. Fevers also increase production of antibodies, the proteins that bind to foreign substances, causing them to be destroyed.
Temperatures of 102F to 104F are common during colds and flu, and usually decrease over a period of days. There is no evidence that fevers as high as 106F cause brain damage (but high external temperatures can elevate internal temperatures to a dangerous degree). Fevers may be uncomfortable, causing fatigue and loss of appetite, but they rarely cause serious problems. The biggest concern is dehydration, so drink plenty of fluids when body temperatures rise. Suppressing a fever with over-the-counter medications such as acetaminophen can interfere with the body’s ability to heal and should be avoided unless directed by a doctor.
The Best Prescription
For upper respiratory infections, antibiotics are usually not necessary unless complications or secondary bacterial infections develop. The best prescription for colds and flu is extra sleep and plenty of fluids. Eat only when hungry, avoid suppressing fevers and use hydrotherapy, vitamin A, zinc, garlic and botanical medicines to ease symptoms and speed healing. Stay home from work and school to prevent spreading the infection, but if symptoms don’t clear within a week, a visit to your doctor is in order.
Food as Medicine
Garlic is one of the best home remedies for upper respiratory infections. Garlic has anti-viral, anti-bacterial and anti-fungal properties. For colds and flu, chop or crush and swallow two fresh cloves each day until symptoms resolve. (If you don’t chew the garlic, its aroma is less likely to linger on your breath.)
When sick, eat only when you are hungry. Lack of appetite is a sign that your energy is better spent fighting the infection than digesting food. When hunger does strike, choose foods that are nutritious and easy for your body to break down, like steamed vegetables and vegetable soups. Chicken soup, the traditional prescription, is a good choice too, but hold the noodles. Whole grains like rice are better choices than refined grains like pasta.
Hydrotherapy
Hydrotherapy, the therapeutic use of water, is inexpensive and easy to do at home. Add a few drops of eucalyptus essential oil to a steam inhalation to clear congestion in breathing passages and fight infection at the same time. Because eucalyptus essential oil has anti-bacterial actions, it can prevent secondary bacterial infections that may develop on top of viral illness.
A warm sea salt gargle can also prevent secondary bacterial infections and soothe sore throats. Add one half teaspoon of sea salt to one cup of warm water and gargle. Repeat until all of the solution is used. Like the eucalyptus steam treatment, sea salt gargles should be done two or more times per day.
Extra Nutrients
Vitamin A has been called the “anti-infective vitamin” for good reason. It is vital to immunity and maintains the integrity of mucosal surfaces, including respiratory passages in the nose, mouth and throat. Vitamin A protects the body against viral, bacterial and parasitic infections. Because it is a fat-soluble nutrient, it must be taken with food to be absorbed. Vitamin A is toxic in high doses and pregnant women should consult with their doctor before taking vitamin A.
Zinc is also essential for healthy immune function and works synergistically with vitamin A. It is best taken with food because it may cause nausea or stomach upset. Zinc lozenges can soothe sore throats, but for best results choose a product that does not contain sugar.
Botanical Medicine
Echinacea enhances immune function by increasing the number and activity of white blood cells. It has anti-viral, anti-bacterial and anti-inflammatory actions in the body. Echinacea is best taken at the start of symptoms and can work synergistically with other herbs, like astragalus, hyssop, osha and reishi mushrooms. Licorice root, marshmallow root and slippery elm bark can soothe sore throats and help expectorate phlegm.
Botanical medicines can be taken in the form of tea, capsules, tinctures (alcohol-based liquid herbal extracts) or glycerites (alcohol-free liquid extracts). Tinctures usually have a bitter flavor and can be added to water or juice. Glycerites have a sweete flavor and are best suited to children and others who wish to avoid alcohol or cannot tolerate it.
Botanical medicines should always be taken under the supervision of a doctor, especially in the case of pregnant women.
Friendly Fevers
The body responds to infections by raising the internal temperature to create an inhospitable environment for invading microorganisms, to inhibit the growth of bacteria and viruses, and to support immune function. Fevers increase the production of white blood cells, their release into circulation and their ability to kill invading microorganisms. Fevers also increase production of antibodies, the proteins that bind to foreign substances, causing them to be destroyed.
Temperatures of 102F to 104F are common during colds and flu, and usually decrease over a period of days. There is no evidence that fevers as high as 106F cause brain damage (but high external temperatures can elevate internal temperatures to a dangerous degree). Fevers may be uncomfortable, causing fatigue and loss of appetite, but they rarely cause serious problems. The biggest concern is dehydration, so drink plenty of fluids when body temperatures rise. Suppressing a fever with over-the-counter medications such as acetaminophen can interfere with the body’s ability to heal and should be avoided unless directed by a doctor.
The Best Prescription
For upper respiratory infections, antibiotics are usually not necessary unless complications or secondary bacterial infections develop. The best prescription for colds and flu is extra sleep and plenty of fluids. Eat only when hungry, avoid suppressing fevers and use hydrotherapy, vitamin A, zinc, garlic and botanical medicines to ease symptoms and speed healing. Stay home from work and school to prevent spreading the infection, but if symptoms don’t clear within a week, a visit to your doctor is in order.
Melatonin and Cancer: Risk and Treatment
Health and disease are two great differences between ancient civilizations and industrialized cultures. Changes in lifestyle are often blamed for the rise of modern illnesses and there is no doubt that manufactured toxic compounds in air, water and food play a part. Scientists now believe that light may have important implications as well. The effects of light on melatonin production in the body are being studied for their role in cancer risk and treatment. Can something as subtle as circadian rhythm have such a serious impact?
Physiological Functions
Melatonin, a hormone produced and secreted primarily by the pineal gland in the brain, regulates our circadian rhythm of natural sleep and wake cycles. Patterns of melatonin secretion vary by time of day and also by season. Levels are lowest during daylight hours and begin to rise in the evening. They remain high for most of the night, promoting sleep. Melatonin levels abate in early morning hours, promoting wakefulness. Young children have the highest levels of nighttime melatonin and production declines gradually with age.
Melatonin has other essential functions in the body. It has antioxidant actions and plays a part in controlling the timing and release of female sex hormones such as estrogen. It also has an important role in immunity because it helps to regulate the development and function of white blood cells, specifically helper T-cells and natural killer cells that destroy cancer cells.
Light suppresses melatonin secretion and darkness stimulates it. When people are exposed to excessive light during the night or too little light during the day, natural cycles of melatonin are disrupted. The most dramatic effects occur in people who work night shifts, such as hospital employees and commercial flight crews.
Cancer Risk
Researchers at Brigham and Women’s Hospital and Harvard Medical School have conducted several studies on melatonin, night shift work and breast cancer. Examining Nurses’ Health Study data from women with invasive breast cancer and cancer-free women, they found that those who worked rotating night shifts experienced increased levels of estrogen and decreased levels of melatonin.
The researchers also concluded that lower melatonin levels were associated with an elevated risk for developing breast cancer. Women who worked rotating night shifts for one year or more, including at least 3 night shifts in addition to day and evening shifts during the same month, had a moderately increased risk of breast cancer. Those who worked rotating night shifts for 30 years or more had an even higher breast cancer risk.
Although the protective effect of melatonin has been most studied in relation to breast cancer, researchers have found that women who work rotating night shifts also have an increased risk of colorectal cancer. Other preliminary studies have found that melatonin may play a protective role in prostate cancer as well.
Cancer Treatment
Studies show that melatonin is a critical component in the treatment of cancer. Scientists in Spain found that melatonin reduces circulating levels of estrogens by inhibiting their production and interfering with estrogen receptors in the body. At breast tumor sites, melatonin acts as a selective estrogen receptor modulator (SERM) much like pharmaceutical drugs by the same name that are used to treat breast cancer.
In a more general cancer study, researchers in Italy followed more than 1,600 patients with advanced, untreatable tumors. Some patients were only given chemotherapy treatment and others received 20 milligrams of melatonin daily during darkness hours in addition to chemotherapy. Weakness, wasting, low platelet levels and low white blood cell counts were less common in those who received the adjunct melatonin treatment compared to the patients who were given chemotherapy alone. Those treated with melatonin also experienced greater benefits from the chemotherapy, measured by tumor response rate and stabilization of tumor growth, and significantly fewer side effects, including mouth inflammation, cardiotoxicity and neurotoxicity (harmful effects on heart and nerve tissues). Additionally, the one-year survival rates were significantly higher in the patients given melatonin.
A study in Germany demonstrated that melatonin induces apoptosis, or programmed cell death, in colorectal cancer cells. Researchers in Texas found that melatonin reduced prostate cancer cell multiplication by a mechanism that involved sex hormone receptors. Research studies on melatonin and the treatment of various types of cancer continue.
The Bottom Line
Artificial light has become an essential element of life in industrialized societies, especially during hours of darkness. However, spending time outdoors during daylight hours and dimming lights indoors during evening hours can minimize disruption in melatonin secretion. Avoiding night shift work also helps maintain a healthy circadian rhythm and reduces the risk of cancer, particularly breast cancer.
Melatonin has great potential for treating cancer and reducing side effects of conventional chemotherapy treatment. Melatonin has very low toxicity and overall adverse effects are not significantly more common with melatonin than with placebo. However, people interested in supplementing melatonin should consult with their doctor.
Physiological Functions
Melatonin, a hormone produced and secreted primarily by the pineal gland in the brain, regulates our circadian rhythm of natural sleep and wake cycles. Patterns of melatonin secretion vary by time of day and also by season. Levels are lowest during daylight hours and begin to rise in the evening. They remain high for most of the night, promoting sleep. Melatonin levels abate in early morning hours, promoting wakefulness. Young children have the highest levels of nighttime melatonin and production declines gradually with age.
Melatonin has other essential functions in the body. It has antioxidant actions and plays a part in controlling the timing and release of female sex hormones such as estrogen. It also has an important role in immunity because it helps to regulate the development and function of white blood cells, specifically helper T-cells and natural killer cells that destroy cancer cells.
Light suppresses melatonin secretion and darkness stimulates it. When people are exposed to excessive light during the night or too little light during the day, natural cycles of melatonin are disrupted. The most dramatic effects occur in people who work night shifts, such as hospital employees and commercial flight crews.
Cancer Risk
Researchers at Brigham and Women’s Hospital and Harvard Medical School have conducted several studies on melatonin, night shift work and breast cancer. Examining Nurses’ Health Study data from women with invasive breast cancer and cancer-free women, they found that those who worked rotating night shifts experienced increased levels of estrogen and decreased levels of melatonin.
The researchers also concluded that lower melatonin levels were associated with an elevated risk for developing breast cancer. Women who worked rotating night shifts for one year or more, including at least 3 night shifts in addition to day and evening shifts during the same month, had a moderately increased risk of breast cancer. Those who worked rotating night shifts for 30 years or more had an even higher breast cancer risk.
Although the protective effect of melatonin has been most studied in relation to breast cancer, researchers have found that women who work rotating night shifts also have an increased risk of colorectal cancer. Other preliminary studies have found that melatonin may play a protective role in prostate cancer as well.
Cancer Treatment
Studies show that melatonin is a critical component in the treatment of cancer. Scientists in Spain found that melatonin reduces circulating levels of estrogens by inhibiting their production and interfering with estrogen receptors in the body. At breast tumor sites, melatonin acts as a selective estrogen receptor modulator (SERM) much like pharmaceutical drugs by the same name that are used to treat breast cancer.
In a more general cancer study, researchers in Italy followed more than 1,600 patients with advanced, untreatable tumors. Some patients were only given chemotherapy treatment and others received 20 milligrams of melatonin daily during darkness hours in addition to chemotherapy. Weakness, wasting, low platelet levels and low white blood cell counts were less common in those who received the adjunct melatonin treatment compared to the patients who were given chemotherapy alone. Those treated with melatonin also experienced greater benefits from the chemotherapy, measured by tumor response rate and stabilization of tumor growth, and significantly fewer side effects, including mouth inflammation, cardiotoxicity and neurotoxicity (harmful effects on heart and nerve tissues). Additionally, the one-year survival rates were significantly higher in the patients given melatonin.
A study in Germany demonstrated that melatonin induces apoptosis, or programmed cell death, in colorectal cancer cells. Researchers in Texas found that melatonin reduced prostate cancer cell multiplication by a mechanism that involved sex hormone receptors. Research studies on melatonin and the treatment of various types of cancer continue.
The Bottom Line
Artificial light has become an essential element of life in industrialized societies, especially during hours of darkness. However, spending time outdoors during daylight hours and dimming lights indoors during evening hours can minimize disruption in melatonin secretion. Avoiding night shift work also helps maintain a healthy circadian rhythm and reduces the risk of cancer, particularly breast cancer.
Melatonin has great potential for treating cancer and reducing side effects of conventional chemotherapy treatment. Melatonin has very low toxicity and overall adverse effects are not significantly more common with melatonin than with placebo. However, people interested in supplementing melatonin should consult with their doctor.
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