Once prescribed by doctors to ease anxiety, cigarette smoking is now recognized as one of the leading preventable causes of death, contributing to cancer, heart disease, stroke and other chronic diseases worldwide. Although cigarettes are physically and psychologically addictive, and stopping smoking can difficult, quitting is one of the top ten most common New Year’s resolutions. If it’s at the top of your list this year, consider these strategies to help you make a fresh start.
Decide the Date
Once you decide to quit smoking, select a stop date and mark your calendar. Choose a time when you are most likely to be successful. For example, if you smoke to cope with stress, stopping in the middle of final exam week or a new job transition may not work well for you. If you are a social smoker, quitting after all the holiday and New Year celebrations have passed may be best. If your stop date is not today, plan ahead to set yourself up for success.
Write It Down
Keep a journal to help identify the locations, people, activities and emotions you associate most with smoking. As you quit, use this knowledge to avoid triggers or plan ahead to cope with them when confronted. Also, make a list of your reasons for quitting and refer to it when the going gets tough. It may not ease the physical symptoms of withdrawal, but psychologically, it can inspire you to continue on your path as a nonsmoker.
Tell Others
Make a decision and hold yourself accountable, but let others hold you accountable as well. Tell everyone you know that you plan to quit smoking. Develop a network of friends, family members and coworkers who can support your cessation efforts at home, at work, and in between.
Change Your Habits
Until you quit, get rid of all lighters and ashtrays. Instead, light cigarettes with matches and re-use a single glass jar or tin can for ashes and butts. Never buy more than one pack at a time, and always finish one before you buy another. Abandon your favorite brand of cigarettes and smoke something less appealing. Change the location of where you keep your cigarettes. If you keep them in a purse or backpack, move them to a jacket. If you keep them in a pocket on your right side, move them to the left side. Each time you smoke a cigarette, hold and smoke it differently. If you use your right hand, switch to the left. If you use your index and middle fingers, start using your middle and ring fingers instead. If you smoke using the left side of your mouth, change to the right side.
Change Your Routine
If breaking your habits before you break your addiction will help ease the transition, start counting down four weeks before your quit date. Do not smoke while driving, riding in a car, laying in bed, talking on the phone, drinking alcohol, or in other situations you usually associate with smoking. For the first week, do not smoke within fifteen minutes of waking, eating or drinking. For the second week, wait for at least thirty minutes after these activities before smoking. Wait forty-five minutes during the third week, and one hour during week four. Also change cigarettes each week, always decreasing the amount of nicotine per pack.
Consider Cold Turkey
Although quitting smoking gradually may be easier for certain individuals, it hasn’t proven to be the most successful strategy. In a study published in the Journal of the American Medical Association, researchers at the University of Wisconsin analyzed stopping smoking success rates and compared cessation programs to individual methods. They concluded that the method of stopping smoking was the strongest predictor of success (it was even more important than daily cigarette consumption prior to quitting). Ninety percent of successful quitters stopped smoking without the help of an organized program and most of these individuals used a “cold turkey” approach.
Try Again
Stopping smoking isn’t easy, and it's not always successful, regardless of the method. According to the Centers for Disease Control and Prevention, more than half of all adults who try to quit smoking are successful, but not always on the first attempt. If you start smoking again after you’ve quit, identify the reason and work through it, instead of feeling bad about yourself. Then, try again.
Seek Support
If you can’t quit on your own, seek professional support. Therapies that can be helpful in stopping smoking include hypnosis, acupuncture, homeopathic remedies, and botanical medicines (which should only be taken under the supervision of a doctor trained in their use). Or talk to your doctor about nicotine replacement therapy (NRT). Available as gum, patches, inhalers, sprays and lozenges, NRT can ease withdrawal symptoms and reduce the urge to smoke. For additional resources and referrals to programs in your area, call the National Network of Tobacco Cessation Quitlines at 1-800-794-8669 or visit the website of the National Cancer Institute at www.smokefree.gov.
Reward Yourself
When you reach your goal, reward yourself and celebrate your success. Use the money you are saving (now that you’re not buying cigarettes) to treat yourself to something that supports your new, healthier lifestyle, like a professional massage, cooking class, health retreat, or gym membership.
Twelve Ways to Improve Your Health
It’s never too late to improve your health, whether you want to prevent future disease or treat current conditions. Use this guide to outline your personal twelve-step program or focus on one issue each month to make this your healthiest year yet.
Evaluate Your Current Condition
If it’s been awhile since you’ve seen your doctor, schedule an appointment for a routine physical exam and any lab tests she or he thinks is necessary. Discuss your health concerns and goals, family medical history and risk factors for chronic illnesses. Review medications, supplements, diet and exercise habits. Formulate a plan with your doctor to optimize physical, mental and emotional health.
Stop Smoking
People who smoke cigarettes have a higher risk of developing lung cancer, throat cancer, emphysema, ulcers, gum disease and cardiovascular diseases such as high blood pressure, coronary artery disease and heart attack. Cigarettes are also unhealthy for people exposed to second hand smoke. If you smoke, quit now.
Clean Your Kitchen
A healthier diet and lifestyle starts in the kitchen. Cooking your own food allows you to choose ingredients and methods of food preparation, imposing quality control that isn’t possible when dining in restaurants, ordering take-out and eating processed foods. Clean out your cupboards, pantry, fridge and freezer. Eliminate pre-packaged meals and snacks, sugar, artificial sweeteners and white flour. Instead, stock whole grains like brown rice, quinoa and millet; minimally processed sweeteners like maple syrup and honey; legumes like lentils, beans and dried peas; fresh fruit and vegetables; frozen spinach and berries; tinned fish like sardines, herring and mackerel; and healthy snacks like raw nuts and plain yogurt. Buy a cookbook or check one out from the library if you need to familiarize yourself with preparing whole foods or are looking for new recipe ideas.
Exercise Everyday
Regular physical activity reduces the risk of chronic illnesses such as cardiovascular disease, certain cancers, depression, diabetes and dementia. Exercise doesn’t have to happen in a gym, as long as the key components are there: aerobic exercise, strengthening exercise and stretching. Once you have your doctor’s permission, start slowly and gradually the increase time and intensity of your workouts. Meet with a personal trainer if you need instruction or inspiration. From hiking and biking to swimming and squash, aim for a minimum of 30 minutes of physical activity five days each week. Aat the very least, sedentary individuals can start with a daily walk around the block.
Eat More Vegetables
A vegetable-based diet is full of fiber, antioxidants, vitamins, minerals and other important nutrients that are important for good digestion, optimal health and disease prevention. Aim for seven to nine servings each day. In most cases, one half cup equals one serving, but when it comes to raw green leafy vegetables like lettuce, count one cup as a serving. Benefit your body and your community by shopping for fresh, seasonal, organic produce at local farmer’s markets.
Eliminate Processed Foods
After you have eliminated processed foods from your kitchen, eliminate them from your diet completely. Unlike whole foods, they lack fiber, nutrients and water. Most processed foods also contain additives and preservatives that can have negative impacts on health.
Take a Steam or Sauna
Increase circulation and detoxification with a weekly visit to a steam room or sauna. First get approval from your doctor, then start with one fifteen-minute session each week. Remember to replace lost fluids by drinking extra water and compensate for lost electrolytes by eating foods that contain concentrated amounts. Good choices include celery, broccoli, artichokes, parsnips, mustard greens, apricots, figs, watermelon, kiwi and kidney beans.
Relax
Counter stress by incorporating relaxation into your daily schedule. Yoga, tai chi and qi gong are good choices that offer other health benefits as well, including better balance, flexibility, strength and coordination. Meditation and breathing exercises can be done anytime, anywhere. For a basic breathing exercise, position yourself so that your spine is straight and exhale completely. Inhale quietly through your nose for a count of four, hold your breath for a count of seven, then exhale through pursed lips, making a “whoosh” sound, for a count of eight. Repeat three or more times.
Sleep Better
Good sleep is critical for good health. Lack of sufficient sleep can be associated with high blood pressure, overweight and obesity. Sleep deprivation may also increase production of stress hormones in the blood and elevate levels of inflammatory substances, increasing risk for heart disease, stroke, diabetes and cancer. To get a good night’s sleep, evaluate your mattress and pillows for comfort and support and replace them when needed. Make your sleeping environment as peaceful as possible and avoid working, watching television or using computers in the bedroom. If you have trouble sleeping, talk to your doctor about any medical conditions that may be interfering with sound sleep. Choose relaxation techniques over medications, which cause daytime drowsiness, create dependence and lose effectiveness over time.
Drink More Tea
Staying hydrated with teas that are full of antioxidants and cancer-fighting compounds. Choose low-caffeine green or white tea, or caffeine-free herbal or rooibos tea, also known as red tea. Drink them hot or cold, several times per day.
Have Fun
Spending time doing things that you love is good for you. Once considered a mere myth, the mind-body connection is now supported by scientific studies and recognized as an important factor in health and disease. Because mental and emotional conditions can affect physical well-being, taking time to have fun benefits your whole body.
Seek Supplements
A doctor trained in the use of nutritional and botanical medicines can create an individualized plan for supplements to address current conditions and prevent disease. Never self-diagnose and seek expert advise before taking medicines, whether natural or pharmaceutical.
Evaluate Your Current Condition
If it’s been awhile since you’ve seen your doctor, schedule an appointment for a routine physical exam and any lab tests she or he thinks is necessary. Discuss your health concerns and goals, family medical history and risk factors for chronic illnesses. Review medications, supplements, diet and exercise habits. Formulate a plan with your doctor to optimize physical, mental and emotional health.
Stop Smoking
People who smoke cigarettes have a higher risk of developing lung cancer, throat cancer, emphysema, ulcers, gum disease and cardiovascular diseases such as high blood pressure, coronary artery disease and heart attack. Cigarettes are also unhealthy for people exposed to second hand smoke. If you smoke, quit now.
Clean Your Kitchen
A healthier diet and lifestyle starts in the kitchen. Cooking your own food allows you to choose ingredients and methods of food preparation, imposing quality control that isn’t possible when dining in restaurants, ordering take-out and eating processed foods. Clean out your cupboards, pantry, fridge and freezer. Eliminate pre-packaged meals and snacks, sugar, artificial sweeteners and white flour. Instead, stock whole grains like brown rice, quinoa and millet; minimally processed sweeteners like maple syrup and honey; legumes like lentils, beans and dried peas; fresh fruit and vegetables; frozen spinach and berries; tinned fish like sardines, herring and mackerel; and healthy snacks like raw nuts and plain yogurt. Buy a cookbook or check one out from the library if you need to familiarize yourself with preparing whole foods or are looking for new recipe ideas.
Exercise Everyday
Regular physical activity reduces the risk of chronic illnesses such as cardiovascular disease, certain cancers, depression, diabetes and dementia. Exercise doesn’t have to happen in a gym, as long as the key components are there: aerobic exercise, strengthening exercise and stretching. Once you have your doctor’s permission, start slowly and gradually the increase time and intensity of your workouts. Meet with a personal trainer if you need instruction or inspiration. From hiking and biking to swimming and squash, aim for a minimum of 30 minutes of physical activity five days each week. Aat the very least, sedentary individuals can start with a daily walk around the block.
Eat More Vegetables
A vegetable-based diet is full of fiber, antioxidants, vitamins, minerals and other important nutrients that are important for good digestion, optimal health and disease prevention. Aim for seven to nine servings each day. In most cases, one half cup equals one serving, but when it comes to raw green leafy vegetables like lettuce, count one cup as a serving. Benefit your body and your community by shopping for fresh, seasonal, organic produce at local farmer’s markets.
Eliminate Processed Foods
After you have eliminated processed foods from your kitchen, eliminate them from your diet completely. Unlike whole foods, they lack fiber, nutrients and water. Most processed foods also contain additives and preservatives that can have negative impacts on health.
Take a Steam or Sauna
Increase circulation and detoxification with a weekly visit to a steam room or sauna. First get approval from your doctor, then start with one fifteen-minute session each week. Remember to replace lost fluids by drinking extra water and compensate for lost electrolytes by eating foods that contain concentrated amounts. Good choices include celery, broccoli, artichokes, parsnips, mustard greens, apricots, figs, watermelon, kiwi and kidney beans.
Relax
Counter stress by incorporating relaxation into your daily schedule. Yoga, tai chi and qi gong are good choices that offer other health benefits as well, including better balance, flexibility, strength and coordination. Meditation and breathing exercises can be done anytime, anywhere. For a basic breathing exercise, position yourself so that your spine is straight and exhale completely. Inhale quietly through your nose for a count of four, hold your breath for a count of seven, then exhale through pursed lips, making a “whoosh” sound, for a count of eight. Repeat three or more times.
Sleep Better
Good sleep is critical for good health. Lack of sufficient sleep can be associated with high blood pressure, overweight and obesity. Sleep deprivation may also increase production of stress hormones in the blood and elevate levels of inflammatory substances, increasing risk for heart disease, stroke, diabetes and cancer. To get a good night’s sleep, evaluate your mattress and pillows for comfort and support and replace them when needed. Make your sleeping environment as peaceful as possible and avoid working, watching television or using computers in the bedroom. If you have trouble sleeping, talk to your doctor about any medical conditions that may be interfering with sound sleep. Choose relaxation techniques over medications, which cause daytime drowsiness, create dependence and lose effectiveness over time.
Drink More Tea
Staying hydrated with teas that are full of antioxidants and cancer-fighting compounds. Choose low-caffeine green or white tea, or caffeine-free herbal or rooibos tea, also known as red tea. Drink them hot or cold, several times per day.
Have Fun
Spending time doing things that you love is good for you. Once considered a mere myth, the mind-body connection is now supported by scientific studies and recognized as an important factor in health and disease. Because mental and emotional conditions can affect physical well-being, taking time to have fun benefits your whole body.
Seek Supplements
A doctor trained in the use of nutritional and botanical medicines can create an individualized plan for supplements to address current conditions and prevent disease. Never self-diagnose and seek expert advise before taking medicines, whether natural or pharmaceutical.
Healthful Holiday Eating
The holiday season can be the most challenging time of year to maintain a healthy diet. Feelings of fear, anxiety and guilt around overeating and weight gain can obscure the true meaning of the season. Instead, set yourself up for success. From family dinners to cocktail parties, follow these twelve tips and get through the holidays healthier than ever.
Follow the Same Basic Guidelines
To your stomach, a holiday is just another day. So the same rules still apply: one half of your dinner plate should be vegetables, one quarter should be 3 to 4 ounces of protein (roughly equivalent to the size of a deck of cards), and the remaining quarter should contain grains or legumes. Whenever possible, choose whole grains over refined grains and if you eat meat, seek out products from animals raised on pasture. Choose fruit for dessert.
Exercise Portion Control
If there are several dishes at a special event that you want to taste, select a small portion of each. Derive pleasure from savoring the flavor and texture of every bite, not from eating a large amount. Choose quality over quantity.
Limit Sweet Foods
It’s always best to limit foods that contain refined flour and sugar. However, there can sometimes be room for small holiday indulgences (you wouldn’t want to offend grandma by passing on her famous pumpkin pie). Limit yourself to small servings of sweet foods, equivalent to one-half cup each day or less. If you are given more dessert than you can eat, share it with someone or save what you didn’t eat to take home with you. Of course, if you are diabetic or have another medical reason to eliminate high glycemic foods from your diet, always follow the advice of your doctor. And if you have a hard time sticking to small servings, do not eat these foods at all.
Eat Slowly
Chew your food thoroughly and eat slowly. This will support good digestion and give your brain better feedback from your stomach about how satiated you are. Taking time to enjoy meals makes it less likely that you will eat more than you should.
Drink After You Eat
For optimal digestion, drink beverages after you eat, not during mealtime. Excess liquid in your stomach can dilute gastric acid, slow digestion and contribute to feelings of fullness. If an event calls for a drink, avoid sweetened beverages. Choose water or wine instead. When consuming alcohol, be aware that it can lower inhibitions about overeating.
Stop Eating When You Are Full
After meals you should feel satiated, not stuffed. Consuming too much is uncomfortable and unhealthy, so when you’ve had enough food, stop eating and clear your plate. If you have leftover food, make yourself a plate for later, when you’ll appreciate it much more.
Bring Your Own Dish
If you anticipate that an event you plan to attend won’t have healthy foods on offer, bring your own dish to share. If you don’t have time to cook, assemble something nutritious: a variety of raw vegetables and hummus for dipping, a colorful fruit plate, or a smoked fish platter with lemon wedges, whole grain crispbread, and thick, creamy Greek yogurt.
Don’t Skip Meals
If you are anticipating eating a large meal, don’t skip other meals in preparation. Your body needs a certain amount of food each day to function optimally, but only a limited amount at any given time. If you fast to prepare for a big meal, you will arrive at the table feeling extremely hungry, making overeating and weight gain much more likely. Having a light lunch before a larger dinner is fine, but skipping lunch completely is not. Eating meals at regular times helps your body maintain balanced blood sugar and healthy metabolism.
Exercise Regularly
Regular physical activity also supports a healthy metabolism. Exercise not only helps prevent weight gain and relieve holiday stress, it improves cardiovascular health, energy levels, quality of sleep, balance, coordination and overall mood. But before you start any new physical activity, always ask your doctor for permission.
Eat Before You Go
If you plan to attend an event offering hors d’oeuvres rather than a full meal, eat something healthy before you go. If you have a big salad prior to the party, not only will you be sure to get your vegetables, but you’ll be more content to eat smaller portions of rich foods on offer.
Don’t Stand by the Food
If you are standing next to a food buffet at a holiday party, you will be more likely to continue eating even after you are no longer hungry. Instead, position yourself away from the food and focus on connecting with other people in the room.
Plan Other Activities
When you gather with family and friends for holiday meals, don’t make food the only focus. Plan other activities too. Go for a walk, build a snowman, make holiday decorations and play games.
Host It Yourself
It can be a lot of work, but when you host an event yourself, you have control over the food, beverages and activities. If you’re cooking dinner for a group, keep things simple: find healthy recipes you feel confident making and prepare as much as you can ahead of time so you will be able to enjoy your company when the event arrives.
Follow the Same Basic Guidelines
To your stomach, a holiday is just another day. So the same rules still apply: one half of your dinner plate should be vegetables, one quarter should be 3 to 4 ounces of protein (roughly equivalent to the size of a deck of cards), and the remaining quarter should contain grains or legumes. Whenever possible, choose whole grains over refined grains and if you eat meat, seek out products from animals raised on pasture. Choose fruit for dessert.
Exercise Portion Control
If there are several dishes at a special event that you want to taste, select a small portion of each. Derive pleasure from savoring the flavor and texture of every bite, not from eating a large amount. Choose quality over quantity.
Limit Sweet Foods
It’s always best to limit foods that contain refined flour and sugar. However, there can sometimes be room for small holiday indulgences (you wouldn’t want to offend grandma by passing on her famous pumpkin pie). Limit yourself to small servings of sweet foods, equivalent to one-half cup each day or less. If you are given more dessert than you can eat, share it with someone or save what you didn’t eat to take home with you. Of course, if you are diabetic or have another medical reason to eliminate high glycemic foods from your diet, always follow the advice of your doctor. And if you have a hard time sticking to small servings, do not eat these foods at all.
Eat Slowly
Chew your food thoroughly and eat slowly. This will support good digestion and give your brain better feedback from your stomach about how satiated you are. Taking time to enjoy meals makes it less likely that you will eat more than you should.
Drink After You Eat
For optimal digestion, drink beverages after you eat, not during mealtime. Excess liquid in your stomach can dilute gastric acid, slow digestion and contribute to feelings of fullness. If an event calls for a drink, avoid sweetened beverages. Choose water or wine instead. When consuming alcohol, be aware that it can lower inhibitions about overeating.
Stop Eating When You Are Full
After meals you should feel satiated, not stuffed. Consuming too much is uncomfortable and unhealthy, so when you’ve had enough food, stop eating and clear your plate. If you have leftover food, make yourself a plate for later, when you’ll appreciate it much more.
Bring Your Own Dish
If you anticipate that an event you plan to attend won’t have healthy foods on offer, bring your own dish to share. If you don’t have time to cook, assemble something nutritious: a variety of raw vegetables and hummus for dipping, a colorful fruit plate, or a smoked fish platter with lemon wedges, whole grain crispbread, and thick, creamy Greek yogurt.
Don’t Skip Meals
If you are anticipating eating a large meal, don’t skip other meals in preparation. Your body needs a certain amount of food each day to function optimally, but only a limited amount at any given time. If you fast to prepare for a big meal, you will arrive at the table feeling extremely hungry, making overeating and weight gain much more likely. Having a light lunch before a larger dinner is fine, but skipping lunch completely is not. Eating meals at regular times helps your body maintain balanced blood sugar and healthy metabolism.
Exercise Regularly
Regular physical activity also supports a healthy metabolism. Exercise not only helps prevent weight gain and relieve holiday stress, it improves cardiovascular health, energy levels, quality of sleep, balance, coordination and overall mood. But before you start any new physical activity, always ask your doctor for permission.
Eat Before You Go
If you plan to attend an event offering hors d’oeuvres rather than a full meal, eat something healthy before you go. If you have a big salad prior to the party, not only will you be sure to get your vegetables, but you’ll be more content to eat smaller portions of rich foods on offer.
Don’t Stand by the Food
If you are standing next to a food buffet at a holiday party, you will be more likely to continue eating even after you are no longer hungry. Instead, position yourself away from the food and focus on connecting with other people in the room.
Plan Other Activities
When you gather with family and friends for holiday meals, don’t make food the only focus. Plan other activities too. Go for a walk, build a snowman, make holiday decorations and play games.
Host It Yourself
It can be a lot of work, but when you host an event yourself, you have control over the food, beverages and activities. If you’re cooking dinner for a group, keep things simple: find healthy recipes you feel confident making and prepare as much as you can ahead of time so you will be able to enjoy your company when the event arrives.
Holiday Survival Kit
Is it the best of times or the worst of times? When it comes to the holiday season, the decision can be difficult. Some people look forward to the bustle of family, friends and festivities. Others dread the stress, travel and insomnia that often accompany. To minimize the negatives, maximize the positives and stay healthy this holiday season, get your survival kit ready.
Lavender Essential Oil
Wherever the holidays take you this year, essential oil of lavender should follow. The most versatile of essential oils, it is gentle enough to be applied directly to the skin. Lavender essential oil can be used as a fragrance, an antiseptic for cuts and scrapes, or an anti-inflammatory agent to relieve pain and itching associated with insect stings. It can also be used as aromatherapy to promote relaxation and good sleep.
The quality of the oil can have a significant impact on its therapeutic effects, so choose essential oils carefully and avoid “fragrance oils.” There are many ways to reap the benefits: dab a drop on your skin, place a drop or two on a cotton ball next to your pillow, add several drops to a warm bubble bath or use an aromatherapy diffuser.
Rescue Remedy
A homeopathic dilution of flower essences, Rescue Remedy is formulated to correct emotional imbalances. It is most commonly used in situations of acute anxiety, such as fears of flying and hosting in-laws.
Rescue Remedy is safe, well-tolerated and available in most health food and supplement stores. It will not interact with pharmaceutical or natural medications, but it may interfere with other homeopathic remedies.
Alternatively, a homeopathic doctor can prescribe a constitutional remedy tailored to meet your individual needs, from holiday stress to chronic ailments.
Multiple Vitamin and Mineral Supplement
Whether you’re at home or away, your body needs at least seven servings of vegetables each day. If you can’t meet that goal, take a multiple vitamin and mineral (MVM) supplement to ensure that your body gets the nutrients it requires to stay healthy, especially during times of stress when your needs are greater.
But don’t use MVM supplements as excuses to eat poorly. When holiday meals present a challenge, sample rich dishes in small portions to make room on your plate for healthier choices. Eat slowly, chew your food well and finish the meal feeling satiated rather than stuffed.
Walking Shoes
Just as holidays are not an excuse to skip out on a healthy diet, neither are they a reason to skip regular workouts. But exercise doesn’t always have to involve a trip to the gym. Walking, carrying packages and running errands can count too, as long as your heart rate increases and you are on your feet for at least 30 minutes.
If you are traveling for the holidays, pack your walking shoes so you can exercise whenever and wherever the opportunity arises. Regular physical activity will improve energy, sleep, mood and your ability to handle holiday stress.
Green Tea
Traditionally, green tea has been used to improve resistance to disease. Research studies concur and scientists have found compounds in green tea called catechins. They have anti-bacterial, anti-cancer and anti-oxidant properties. Catechins can lower cholesterol, improve lipid metabolism and protect the liver against harmful free radicals generated by drinking alcohol. (If you’ll be drinking alcohol at a holiday party, increase your green tea consumption before and after the event.)
When you are short on time and sleep, choose green tea over coffee. Both contain caffeine, but green tea contains significantly less. Overuse of caffeine can have negative effects on your adrenal glands and the balance of stress hormones they produce. If you do drink coffee, limit yourself to one cup per day and drink green tea as well. If you are still tired, schedule more sleep.
Ginger
Ginger helps alleviate nausea and motion sickness associated with travel. It also stimulates digestion while protecting the lining of the stomach. Ginger has anti-inflammatory, anti-parasitic and anti-cancer actions.
For ginger tea, add ½ teaspoon fresh grated ginger (or more) to a cup of boiling water, cover for fifteen minutes, then strain. Drink it hot or chill it for iced ginger tea.
Encapsulated ginger supplements are convenient for travel, but they are also more potent. If you will be taking ginger in a concentrated supplement form, ask your doctor about the best dosage for you.
Probiotics
Healthy bacteria, generally referred to as probiotics, are important for travelers. They help digest food, produce vitamins, aid the absorption of nutrients and reduce the risk of gastrointestinal infections.
Regular use of probiotics can help prevent colds and flu as well as digestive disturbances associated with food borne illness and travel to places with unfamiliar microbes. (Before you traveling to distant lands, educate yourself on any particular health risks in the areas you plan to visit.)
Melatonin
Whether you’re going by bus, train or plane, bring along an eye mask and ear plugs if you will be traveling during nighttime hours. Getting as much of your regular sleep as possible makes it less likely that you will suffer from jet lag, a common side effect of time zone changes.
The bigger the difference between your home zone and the one you visit, the bigger disruption in your daily circadian rhythm. To minimize adverse effects, never nap on the day you arrive in a new time zone. Stay awake until after dark to let the natural sunlight re-calibrate your internal clock.
If jet lag progresses to insomnia, melatonin can help your body get back on track. If you anticipate the need, talk to your doctor before you leave about the best dosage for you and ask about potential interactions with any medications or supplements you may be taking.
The HPV Vaccine: Risks, Benefits and Alternatives
In June 2006 the United States Food and Drug Administration (FDA) approved the Gardasil® vaccine, designed to prevent infection by certain strains of the human papillomavirus (HPV). That same month, a federal advisory panel on immunization practices recommended that all eleven and twelve year old girls receive the vaccine. But before girls and their parents can make informed decisions, it is important to understand the possible risks and potential benefits of Gardasil®, as well as alternative options for increasing immunity and reducing risk of infection.
Human Papillomavirus and Cervical Cancer
There are more than one hundred strains of the human papillomavirus and at least forty can be transmitted through sexual contact to both men and women. According to the National Cancer Institute, fourteen of these sexually-transmitted HPV strains have been associated with a high risk for developing cervical cancer. Two of these, 16 and 18, are associated with seventy percent of all cases.
According to the FDA, HPV infection is very common and it is rare for HPV infection to lead to cervical cancer, especially in women under the age of thirty. In fact, ninety percent of cervical HPV infections become undetectable within two years. When cervical cancer is diagnosed, it is one of the most treatable cancers. According to the American Cancer Society, invasive cervical cancer diagnosed in its earliest stage has a five-year survival rate of ninety-two percent.
Immunization Basics
Gardasil®, manufactured by Merck, is currently the only available vaccine against HVP, specifically strains 6, 11, 16 and 18. To measure the effectiveness of the vaccine, trials conducted by Merck assessed prevention of pre-cancerous lesions, not cervical cancer. Therefore, predictions about the ability of Gardasil® to prevent cancer is speculation, as the majority of pre-cancerous lesions revert to normal without treatment and only a minority develop into cancer.
Merck researchers concluded that the vaccine was ninety-nine percent effective in preventing infection and pre-cancerous lesions caused by HVP strains 6, 11, 16 and 18 in women who had not been exposed to these viruses before immunization. The vaccine did not protect against infection or pre-cancerous lesions in women who had already been exposed to HPV. Because more than half of all men and women are exposed to HPV within one year of becoming sexually active, the vaccine is most effective when administered before the onset of sexual activity.
According to the CDC, approximately thirty percent of cervical cancers are caused by HPV strains not covered by Gardasil® and women who receive the vaccine are still at risk for cervical cancer. The vaccine does not treat existing HVP infections and does not prevent cervical cancer caused by existing infections.
The vaccine has only been tested by Merck, only for four years, and only in girls and women between the ages of nine and twenty-six. There is no long-term safety data about the vaccine and no information about its use in girls less than nine years old and in women above the age of twenty-six.
Certain individuals should not receive the Gardasil® vaccine. These include women who are pregnant or may become pregnant, breastfeeding women and anyone with a compromised immune system resulting from immunosuppressive therapy, genetic defects, human immunodeficiency virus (HIV) or acquired immune deficiency syndrome (AIDS).
Adverse Effects
According to Merck’s clinical data, adverse effects after immunization most commonly included pain and inflammation at the injection site, fainting, dizziness, fever and nausea. Other side effects were rare but some were very serious, including blood clots, lymphatic system disorders, gastrointestinal problems, nervous system disorders such as Guillain-Barré Syndrome, musculoskeletal and connective tissue problems, systemic autoimmune disorders such as rheumatoid arthritis, juvenile arthritis and systemic lupus erythematosis and death. Cases of paralysis have also been reported.
According to Merck, Gardasil® has not been studied for its potential to cause cancer or birth defects. However, during clinical trials, women who became pregnant within thirty days of receiving the vaccine had more “serious adverse experiences during pregnancy” including “congenital abnormality” compared to women who received a placebo. Additionally, cases of acute respiratory illness were higher in the infants of breastfeeding women who had received the vaccine within the previous thirty days, compared to infants of breastfeeding women who received the placebo.
One additional concern is the aluminum contained in the vaccine. Aluminum is a heavy metal that can accumulate in the body and has been associated with disruption of normal neurological function. Elevated levels of aluminum have been associated with dyslexia, Alzheimer’s disease and amyotrophic lateral sclerosis (ALS), a fatal neurodegenerative disorder also known as Lou Gehrig’s disease.
Risky Behavior
One alternative to the HVP vaccine is behavior modification. Because HPV strains 6, 11, 16 and 18 are transmitted by sexual contact, abstinence from sexual activity is one hundred percent effective in preventing infection and associated pre-cancerous lesions. When abstinence is not realistic, other behaviors can reduce the risk: delaying the onset of sexual activity, reducing the number of sexual partners and using condoms during sexual activity. Condoms can reduce transmission of the human papillomavirus, but only to and from the areas they protect: the cervix, vagina, penis, anus, and rectum. Condoms do not prevent HVP transmission to and from other areas, including the vulva and perineum.
Regular Screening
Because HPV has a slow growth cycle, most associated cases of cervical cancer are slow to develop and slow to progress. For this reason, regular Papanicolaou tests, also known as pap smears, are important tools of prevention. Pap smears can catch cellular abnormalities that may lead to cancerous changes before they occur and detect early stages of cancer while still highly curable. An additional HPV test, administered at the same time as the Pap test, can determine if a woman has been infected with a high-risk strain. As a result of regular testing, the death rate from cervical cancer continues to drop approximately four percent every year.
Girls and women who are immunized with Gardasil® still require regular pap smears because the vaccine does not protect against all HPV strains associated with cervical cancer, nor does it protect against other causes, including genetic defects and exposure to carcinogenic compounds in cigarette smoke.
Probiotics
Probiotics are healthy bacteria that can prevent infection by other microorganisms. When taken by mouth, they reduce the risk of viral gastrointestinal (GI) infections and vaginal yeast infections. Because they promote a healthy balance of flora in both the vagina and GI tract, probiotics taken orally may reduce susceptibility to HPV infection of the vulva, vagina, cervix, perineum, anus and rectum,. They may also reduce the risk of HPV-associated cervical cancer. Probiotics are available in supplement form, but regular consumption of organic plain yogurt and kefir are also good sources.
Lifestyle Factors
A healthy lifestyle is essential. Getting regular exercise and eating a healthy diet can prevent cancer as well as chronic disease. Studies have consistently shown that people who eat the most fruits and vegetables have the lowest rates of cancer and researchers continue to learn more about the vital role that nutrients found in plant foods play in prevention. Phytonutrients can increase the elimination of carcinogenic compounds from the body, protect cells against damage to DNA and inhibit the growth and development of cancerous cells.
Also essential to a healthy lifestyle is addressing stress and high blood sugar. Both of these conditions can suppress the immune system and inhibit the action of white blood cells responsible for destruction of viruses like HPV and abnormal or cancerous cells in the body. Blood sugar imbalances should be discussed with a doctor and are often treatable through diet and exercise. Stress management strategies are plentiful, from meditation and breathing exercises to yoga, tai chi and qi gong.
Nutritional supplements and botanical medicines can also support a healthy immune system and help prevent cancer. Never self-prescribe; instead find a doctor trained in the use of these natural therapies to individualize a protocol for you. She or he will take into account your medical history, risk factors, current symptoms, future goals and any potential interactions with medications or supplements you may already be taking.
Human Papillomavirus and Cervical Cancer
There are more than one hundred strains of the human papillomavirus and at least forty can be transmitted through sexual contact to both men and women. According to the National Cancer Institute, fourteen of these sexually-transmitted HPV strains have been associated with a high risk for developing cervical cancer. Two of these, 16 and 18, are associated with seventy percent of all cases.
According to the FDA, HPV infection is very common and it is rare for HPV infection to lead to cervical cancer, especially in women under the age of thirty. In fact, ninety percent of cervical HPV infections become undetectable within two years. When cervical cancer is diagnosed, it is one of the most treatable cancers. According to the American Cancer Society, invasive cervical cancer diagnosed in its earliest stage has a five-year survival rate of ninety-two percent.
Immunization Basics
Gardasil®, manufactured by Merck, is currently the only available vaccine against HVP, specifically strains 6, 11, 16 and 18. To measure the effectiveness of the vaccine, trials conducted by Merck assessed prevention of pre-cancerous lesions, not cervical cancer. Therefore, predictions about the ability of Gardasil® to prevent cancer is speculation, as the majority of pre-cancerous lesions revert to normal without treatment and only a minority develop into cancer.
Merck researchers concluded that the vaccine was ninety-nine percent effective in preventing infection and pre-cancerous lesions caused by HVP strains 6, 11, 16 and 18 in women who had not been exposed to these viruses before immunization. The vaccine did not protect against infection or pre-cancerous lesions in women who had already been exposed to HPV. Because more than half of all men and women are exposed to HPV within one year of becoming sexually active, the vaccine is most effective when administered before the onset of sexual activity.
According to the CDC, approximately thirty percent of cervical cancers are caused by HPV strains not covered by Gardasil® and women who receive the vaccine are still at risk for cervical cancer. The vaccine does not treat existing HVP infections and does not prevent cervical cancer caused by existing infections.
The vaccine has only been tested by Merck, only for four years, and only in girls and women between the ages of nine and twenty-six. There is no long-term safety data about the vaccine and no information about its use in girls less than nine years old and in women above the age of twenty-six.
Certain individuals should not receive the Gardasil® vaccine. These include women who are pregnant or may become pregnant, breastfeeding women and anyone with a compromised immune system resulting from immunosuppressive therapy, genetic defects, human immunodeficiency virus (HIV) or acquired immune deficiency syndrome (AIDS).
Adverse Effects
According to Merck’s clinical data, adverse effects after immunization most commonly included pain and inflammation at the injection site, fainting, dizziness, fever and nausea. Other side effects were rare but some were very serious, including blood clots, lymphatic system disorders, gastrointestinal problems, nervous system disorders such as Guillain-Barré Syndrome, musculoskeletal and connective tissue problems, systemic autoimmune disorders such as rheumatoid arthritis, juvenile arthritis and systemic lupus erythematosis and death. Cases of paralysis have also been reported.
According to Merck, Gardasil® has not been studied for its potential to cause cancer or birth defects. However, during clinical trials, women who became pregnant within thirty days of receiving the vaccine had more “serious adverse experiences during pregnancy” including “congenital abnormality” compared to women who received a placebo. Additionally, cases of acute respiratory illness were higher in the infants of breastfeeding women who had received the vaccine within the previous thirty days, compared to infants of breastfeeding women who received the placebo.
One additional concern is the aluminum contained in the vaccine. Aluminum is a heavy metal that can accumulate in the body and has been associated with disruption of normal neurological function. Elevated levels of aluminum have been associated with dyslexia, Alzheimer’s disease and amyotrophic lateral sclerosis (ALS), a fatal neurodegenerative disorder also known as Lou Gehrig’s disease.
Risky Behavior
One alternative to the HVP vaccine is behavior modification. Because HPV strains 6, 11, 16 and 18 are transmitted by sexual contact, abstinence from sexual activity is one hundred percent effective in preventing infection and associated pre-cancerous lesions. When abstinence is not realistic, other behaviors can reduce the risk: delaying the onset of sexual activity, reducing the number of sexual partners and using condoms during sexual activity. Condoms can reduce transmission of the human papillomavirus, but only to and from the areas they protect: the cervix, vagina, penis, anus, and rectum. Condoms do not prevent HVP transmission to and from other areas, including the vulva and perineum.
Regular Screening
Because HPV has a slow growth cycle, most associated cases of cervical cancer are slow to develop and slow to progress. For this reason, regular Papanicolaou tests, also known as pap smears, are important tools of prevention. Pap smears can catch cellular abnormalities that may lead to cancerous changes before they occur and detect early stages of cancer while still highly curable. An additional HPV test, administered at the same time as the Pap test, can determine if a woman has been infected with a high-risk strain. As a result of regular testing, the death rate from cervical cancer continues to drop approximately four percent every year.
Girls and women who are immunized with Gardasil® still require regular pap smears because the vaccine does not protect against all HPV strains associated with cervical cancer, nor does it protect against other causes, including genetic defects and exposure to carcinogenic compounds in cigarette smoke.
Probiotics
Probiotics are healthy bacteria that can prevent infection by other microorganisms. When taken by mouth, they reduce the risk of viral gastrointestinal (GI) infections and vaginal yeast infections. Because they promote a healthy balance of flora in both the vagina and GI tract, probiotics taken orally may reduce susceptibility to HPV infection of the vulva, vagina, cervix, perineum, anus and rectum,. They may also reduce the risk of HPV-associated cervical cancer. Probiotics are available in supplement form, but regular consumption of organic plain yogurt and kefir are also good sources.
Lifestyle Factors
A healthy lifestyle is essential. Getting regular exercise and eating a healthy diet can prevent cancer as well as chronic disease. Studies have consistently shown that people who eat the most fruits and vegetables have the lowest rates of cancer and researchers continue to learn more about the vital role that nutrients found in plant foods play in prevention. Phytonutrients can increase the elimination of carcinogenic compounds from the body, protect cells against damage to DNA and inhibit the growth and development of cancerous cells.
Also essential to a healthy lifestyle is addressing stress and high blood sugar. Both of these conditions can suppress the immune system and inhibit the action of white blood cells responsible for destruction of viruses like HPV and abnormal or cancerous cells in the body. Blood sugar imbalances should be discussed with a doctor and are often treatable through diet and exercise. Stress management strategies are plentiful, from meditation and breathing exercises to yoga, tai chi and qi gong.
Nutritional supplements and botanical medicines can also support a healthy immune system and help prevent cancer. Never self-prescribe; instead find a doctor trained in the use of these natural therapies to individualize a protocol for you. She or he will take into account your medical history, risk factors, current symptoms, future goals and any potential interactions with medications or supplements you may already be taking.
The Locavore Movement
Eating locally is the latest diet trend among health nuts and environmental advocates alike. The locavore movement is as old as our early human ancestors, whose only option was to forage and hunt for food, but the recent popularity of books such as Barbara Kingsolver’s Animal, Vegetable, Miracle and Plenty by Canadian couple Alisa Smith and J.B. MacKinnon has inspired people across the country to take a new look at this old diet. People are also taking action: more families are planting their own gardens and an increasing number of businesses are offering local fare. But eating local foods is not just a new trend, it’s a better way of life for both people and the planet.
Environmental Issues
According to a 2002 study by the Worldwatch Institute, food travels between 1500 and 2500 miles from the industrial farm where it was grown to the average person’s plate. The enormous amount of fossil fuels used to transport food long distances has a significant impact on the environment. Emissions of carbon dioxide contribute to the Greenhouse Effect and global warming while emissions of particulate matter, sulfur oxide and nitrogen oxide are responsible for smog, air pollution and rising rates of asthma, bronchitis, pneumonia and other respiratory diseases. The oxide gases combine with water vapor in clouds to form sulfuric and nitric acids that become part of rain and snow. This precipitation pollutes water sources and damages ecosystems when lakes and rivers become too acidic to support plant and animal life.
Environmental costs of shipping foods long distances also include energy required for processing, refrigeration and packaging. Plastic packaging usually ends up in landfills where it can take 1000 years to degrade, polluting soil and water in the process.
The sources of most foods shipped long distances – industrial monoculture farms and confined animal feeding operations – also damage air and water quality by spraying pesticides and producing pollutants such as carbon dioxide, hydrogen sulfide, methane, and ammonia. In contrast, small family farms supplying local foods usually employ sustainable production methods like crop rotation and management-intensive grazing. They often improve the quality of the land they manage by enhancing soil fertility, water quality and biodiversity.
Health Benefits
Any gourmet cook or professional chef will tell you that local foods are best because they are freshest. The flavor and texture of fruits and vegetables ripened on the plants that grew them and picked within hours of purchase is nothing like that of produce items picked days or weeks in advance and ripened artificially. But fresh, local foods not only taste better, they are much more nutritious. As soon as fruits and vegetables are picked, vitamins, minerals and other healthful phytonutrients begin to break down. When days or weeks pass between harvest and consumption, produce items can lose significant nutritional value.
Furthermore, local foods are usually whole foods. Unlike their processed counterparts, whole foods do not contain additives, preservatives, emulsifiers, dyes, artificial sweeteners or other chemicals that can have negative impacts on health. Processing foods removes nutrients, fiber and water that are essential to healthy digestion and optimal wellness. Whole foods, fresh or preserved at their peak, are always the best choice.
Do-It-Yourself Solutions
The best way to eat local foods year-round is to stock up during peak season and preserve what you don’t eat fresh by canning, freezing, drying, dehydrating or fermenting. Finding these foods can be easy, and you may be able to start in your own backyard.
Garden plots can be planted in any sunny patch of soil. Fruit trees and edible flowers such as lavender, nasturtium and violets make attractive additions to landscaping designs. When yard space is not available, container gardens can be placed on porches, balconies and windowsills. Food can be grown almost anywhere, as long as you choose plants to fit the conditions (sunshine, shade, temperature, moisture). For gardeners without a green space, community gardens offer a viable alternative.
For shoppers who don’t garden, farmers markets offer fresh, seasonal, local foods, from fruits and vegetables to eggs, cheeses and meats. Many also offer fish and seafood (in coastal areas), honey, wine, cider, juices, fruit preserves and pickled vegetables. Some farms offer Pick-Your-Own programs that welcome people who want to pick their own fruits and vegetables. Food cooperatives often carry local produce as well.
Other do-it-yourself strategies include beekeeping, hunting, fishing and foraging. Hunters and fishers should seek local licenses and the knowledge to operate their equipment safely in designated areas. Wild berries, salad greens and mushrooms can often be gathered, depending on season and climate. Edible plants may include strawberries, raspberries, blackberries, elderberries, mulberries, dandelion greens, nettles, lamb’s quarters, chicory, purslane, ramps (wild leeks), chanterelles, morels and oyster mushrooms. Foragers should be knowledgeable about the food they gather, as some wild plants can be poisonous. Around New York City, naturalist Steve Brill hosts tours and talks that teach attendees to identify local edible and medicinal wild plants and mushrooms.
Booming Businesses
The rising popularity of eating a local diet has prompted new business ventures for gardeners and chefs alike. Such services are an ideal option for people who don’t have the time, energy, interest or ability to manage their own gardens, shop for local foods or make their own meals.
Personal gardeners offer the benefits of a garden and fresh-picked produce without the long hours of labor. In cities such as Portland, Oregon and San Francisco, California gardening services offer clients a menu of produce varieties to choose from and design gardens tailored to meet their needs and preferences. They plant and tend the garden and pick the produce. Some gardening businesses also provide consultations for those who want to manage their own gardens but need advice.
Community-Supported Agriculture (CSA) provides customers with shares of seasonal, farm-fresh foods each week. CSA shares usually include a variety of vegetables and some offer fruits, flowers, baked goods, dairy products and eggs from free-range or pasture-raised chickens. Produce is usually organic (check with the farmer), always fresh-picked and available for weekly pick-up at a regular location during harvest season.
For those who want to skip the gardening, shopping and cooking completely, some personal chefs offer meals composed of local ingredients.
Restaurants are accommodating local diets too. Across the globe, from the 100 Mile Café in Melbourne, Australia to The Plaza Hotel in New York City, an increasing number of eateries are proposing local menus. It is now easier than ever for locavores to dine out and support businesses that support their way of life.
Resources
To learn more about gardening, food preservation, beekeeping, hunting, fishing, foraging, and cooking local foods, visit your library or bookstore to browse the bountiful selection of books on these subjects. Instructional DVDs may also available.
Also, online resources abound. To find a farmers market or CSA near you, visit localharvest.org. Visit communitygarden.org to find a community garden in your neighborhood. To find farms where you can pick your own produce, visit pickyourown.org. Localfork.com can help you find restaurants serving local foods in New York and other selected communities. For more local resources throughout United States and Canada, visit 100milediet.org.
Environmental Issues
According to a 2002 study by the Worldwatch Institute, food travels between 1500 and 2500 miles from the industrial farm where it was grown to the average person’s plate. The enormous amount of fossil fuels used to transport food long distances has a significant impact on the environment. Emissions of carbon dioxide contribute to the Greenhouse Effect and global warming while emissions of particulate matter, sulfur oxide and nitrogen oxide are responsible for smog, air pollution and rising rates of asthma, bronchitis, pneumonia and other respiratory diseases. The oxide gases combine with water vapor in clouds to form sulfuric and nitric acids that become part of rain and snow. This precipitation pollutes water sources and damages ecosystems when lakes and rivers become too acidic to support plant and animal life.
Environmental costs of shipping foods long distances also include energy required for processing, refrigeration and packaging. Plastic packaging usually ends up in landfills where it can take 1000 years to degrade, polluting soil and water in the process.
The sources of most foods shipped long distances – industrial monoculture farms and confined animal feeding operations – also damage air and water quality by spraying pesticides and producing pollutants such as carbon dioxide, hydrogen sulfide, methane, and ammonia. In contrast, small family farms supplying local foods usually employ sustainable production methods like crop rotation and management-intensive grazing. They often improve the quality of the land they manage by enhancing soil fertility, water quality and biodiversity.
Health Benefits
Any gourmet cook or professional chef will tell you that local foods are best because they are freshest. The flavor and texture of fruits and vegetables ripened on the plants that grew them and picked within hours of purchase is nothing like that of produce items picked days or weeks in advance and ripened artificially. But fresh, local foods not only taste better, they are much more nutritious. As soon as fruits and vegetables are picked, vitamins, minerals and other healthful phytonutrients begin to break down. When days or weeks pass between harvest and consumption, produce items can lose significant nutritional value.
Furthermore, local foods are usually whole foods. Unlike their processed counterparts, whole foods do not contain additives, preservatives, emulsifiers, dyes, artificial sweeteners or other chemicals that can have negative impacts on health. Processing foods removes nutrients, fiber and water that are essential to healthy digestion and optimal wellness. Whole foods, fresh or preserved at their peak, are always the best choice.
Do-It-Yourself Solutions
The best way to eat local foods year-round is to stock up during peak season and preserve what you don’t eat fresh by canning, freezing, drying, dehydrating or fermenting. Finding these foods can be easy, and you may be able to start in your own backyard.
Garden plots can be planted in any sunny patch of soil. Fruit trees and edible flowers such as lavender, nasturtium and violets make attractive additions to landscaping designs. When yard space is not available, container gardens can be placed on porches, balconies and windowsills. Food can be grown almost anywhere, as long as you choose plants to fit the conditions (sunshine, shade, temperature, moisture). For gardeners without a green space, community gardens offer a viable alternative.
For shoppers who don’t garden, farmers markets offer fresh, seasonal, local foods, from fruits and vegetables to eggs, cheeses and meats. Many also offer fish and seafood (in coastal areas), honey, wine, cider, juices, fruit preserves and pickled vegetables. Some farms offer Pick-Your-Own programs that welcome people who want to pick their own fruits and vegetables. Food cooperatives often carry local produce as well.
Other do-it-yourself strategies include beekeeping, hunting, fishing and foraging. Hunters and fishers should seek local licenses and the knowledge to operate their equipment safely in designated areas. Wild berries, salad greens and mushrooms can often be gathered, depending on season and climate. Edible plants may include strawberries, raspberries, blackberries, elderberries, mulberries, dandelion greens, nettles, lamb’s quarters, chicory, purslane, ramps (wild leeks), chanterelles, morels and oyster mushrooms. Foragers should be knowledgeable about the food they gather, as some wild plants can be poisonous. Around New York City, naturalist Steve Brill hosts tours and talks that teach attendees to identify local edible and medicinal wild plants and mushrooms.
Booming Businesses
The rising popularity of eating a local diet has prompted new business ventures for gardeners and chefs alike. Such services are an ideal option for people who don’t have the time, energy, interest or ability to manage their own gardens, shop for local foods or make their own meals.
Personal gardeners offer the benefits of a garden and fresh-picked produce without the long hours of labor. In cities such as Portland, Oregon and San Francisco, California gardening services offer clients a menu of produce varieties to choose from and design gardens tailored to meet their needs and preferences. They plant and tend the garden and pick the produce. Some gardening businesses also provide consultations for those who want to manage their own gardens but need advice.
Community-Supported Agriculture (CSA) provides customers with shares of seasonal, farm-fresh foods each week. CSA shares usually include a variety of vegetables and some offer fruits, flowers, baked goods, dairy products and eggs from free-range or pasture-raised chickens. Produce is usually organic (check with the farmer), always fresh-picked and available for weekly pick-up at a regular location during harvest season.
For those who want to skip the gardening, shopping and cooking completely, some personal chefs offer meals composed of local ingredients.
Restaurants are accommodating local diets too. Across the globe, from the 100 Mile Café in Melbourne, Australia to The Plaza Hotel in New York City, an increasing number of eateries are proposing local menus. It is now easier than ever for locavores to dine out and support businesses that support their way of life.
Resources
To learn more about gardening, food preservation, beekeeping, hunting, fishing, foraging, and cooking local foods, visit your library or bookstore to browse the bountiful selection of books on these subjects. Instructional DVDs may also available.
Also, online resources abound. To find a farmers market or CSA near you, visit localharvest.org. Visit communitygarden.org to find a community garden in your neighborhood. To find farms where you can pick your own produce, visit pickyourown.org. Localfork.com can help you find restaurants serving local foods in New York and other selected communities. For more local resources throughout United States and Canada, visit 100milediet.org.
Probiotics For Better Health
The gastrointestinal tract is a complex ecosystem and microorganisms are essential. Experts have estimated that the human body contains more bacterial cells than human cells, so it’s no wonder that intestinal flora can have important impacts on health. The balance of microorganisms in the gastrointestinal tract can be influenced by age, diet, antibiotic use and stress. When the delicate balance is disturbed, disease and dysfunction often follow. Fortunately, as recent research studies show, supplementing healthy flora can reestablish microbial balance and improve many health conditions.
Probiotic Basics
Probiotics are beneficial live microorganisms naturally present in the human gastrointestinal tract. They can be taken as a dietary supplement in capsule, tablet or powder form, but certain foods, such as yogurt, kefir and miso contain these organisms as well.
Probiotics generally come from two groups of bacteria, Lactobacillus and Bifidobacterium, and one species of yeast, Saccharomyces boulardii. Each bacterial group has several species, such as Lactobacillus acidophilus and Bifidobacterium bifidis, and within each species exist several strains. Probiotics are generally safe and well tolerated. Side effects are rare and usually limited to mild digestive disturbances such as gas and bloating.
Anti-microbial Effects
Probiotics prevent pathogenic microbes such as parasites, fungi, yeasts and bacteria from attaching to the wall of the intestines. They also produce bacteriocins, proteins that are lethal to disease-causing bacteria. Probiotics also that maintain a pH that is unfavorable for many pathogenic microorganisms by secreting compounds such as lactic acid, acetic acid and hydrogen peroxide.
Not only are probiotics useful for preventing and treating gastrointestinal infections, but they are also effective against diarrhea and other infections. Probiotics can improve symptoms of antibiotic-induced diarrhea, radiotherapy-induced diarrhea, irritable bowel syndrome, sinus infections, urinary tract infections, bacterial vaginosis and yeast infections in women. Continued use of probiotics can also prevent recurrences.
Anti-allergy and Anti-inflammatory Effects
Researchers in Finland have demonstrated the benefit of probiotic supplementation in the prevention and treatment of allergic inflammation. In a double-blind, randomized, placebo-controlled study, twenty-seven breast-fed infants diagnosed with atopic eczema were weaned to whey formulas with or without probiotics, specifically Bidifobacterium lactis or Lactobacillus rhamnosus GG. The infants who were given either strain of probiotics experienced great improvements in their skin conditions compared to the placebo group. Another study followed more than one hundred four year old children and concluded that those given Lactobacillus rhamnosus GG during the first two years of life had the lowest rates of eczema.
The use of probiotics in other inflammatory conditions, such as Crohn’s disease and ulcerative colitis, is under investigation. A small study in Italy followed twenty-four patients with Crohn’s disease and found that after four weeks of supplementation with Saccharomyces boulardii, seventeen of them went into remission. Overall, studies have had mixed results, but the research continues.
Immune System Support
Supplementation with probiotics has been associated with increased immunity and resistance to cancer and infection. Studies on animals and humans have demonstrated that lactic acid bacteria like Lactobacillus acidophilus and Bifidobacterium lactis can increase levels of white blood cells and immune factors – such as antibodies, cytokines and interferon – that modulate the immune system. Additionally, Bifidobacterium lactis has also been shown to enhance activity of natural killer cells.
Clinical trials have tested the effectiveness of probiotics on certain immune-related diseases, such as cancer. A double-blind, randomized, placebo-controlled study in Ireland followed eighty patients for twelve weeks. Some had been diagnosed with colon cancer and others had undergone surgery for removal of intestinal polyps. Those who had been given probiotic strains Lactobacillus rhamnosus GG and Bifidobacterium lactis reduced their risk of development and recurrence of colorectal cancer.
Benefits for Babies
Probiotics have benefits for babies too. Supplementation can reduce risk of diarrhea in infants, especially rotavirus gastroenteritis. Lactobacillus rhamnosus GG has been shown to decrease incidence of cavities in children. Preliminary trials also suggest that supplementation with Lactobacillus rhamnosus GG may reduce frequency of respiratory tract infections as well as related antibiotic treatments and absences from school. Additionally, there is evidence that preterm infants and babies with low birth weight may benefit from supplementation with Saccharomyces boulardii. This yeast inhibits colonization by pathogenic Candida species and promotes a balance of stool flora similar to that of breast-fed babies.
Supplement Standards
Your doctor can recommend the best strains of microorganisms for you, as well as an appropriate dosage. Some probiotic supplements also contain prebiotics, which are complex sugars such as inulin, lactulose or fructo-oligosaccharides (FOS) that stimulate growth of beneficial bacteria. In some individuals, FOS can cause gas and bloating. Alternatively, prebiotics can also be supplied by the diet. Food sources include garlic, onions and fermented foods such as miso, tempeh, kefir and kombucha.
Choose carefully when selecting probiotic supplements. Unless otherwise indicated, most probiotics need to be refrigerated to maintain viable and stable live cultures. Buy products that have been kept cool and store them in the fridge when you get home. The label should list the ingredients and each serving should contain at least one billion colony-forming units (CFU). A lot or batch number should also be listed, along with the name and address of the manufacturer.
To ensure that products have been tested by an independent lab, look for seals from independent organizations like the United States Pharmacopeia, the National Nutritional Foods Association, Consumer Lab or National Sanitation Foundation (NSF) International. Certification guarantees that supplements contain what they are labeled to contain. However, it doesn’t ensure that manufacturers started with the highest quality raw ingredients or tested them in clinical trials.
Probiotic Basics
Probiotics are beneficial live microorganisms naturally present in the human gastrointestinal tract. They can be taken as a dietary supplement in capsule, tablet or powder form, but certain foods, such as yogurt, kefir and miso contain these organisms as well.
Probiotics generally come from two groups of bacteria, Lactobacillus and Bifidobacterium, and one species of yeast, Saccharomyces boulardii. Each bacterial group has several species, such as Lactobacillus acidophilus and Bifidobacterium bifidis, and within each species exist several strains. Probiotics are generally safe and well tolerated. Side effects are rare and usually limited to mild digestive disturbances such as gas and bloating.
Anti-microbial Effects
Probiotics prevent pathogenic microbes such as parasites, fungi, yeasts and bacteria from attaching to the wall of the intestines. They also produce bacteriocins, proteins that are lethal to disease-causing bacteria. Probiotics also that maintain a pH that is unfavorable for many pathogenic microorganisms by secreting compounds such as lactic acid, acetic acid and hydrogen peroxide.
Not only are probiotics useful for preventing and treating gastrointestinal infections, but they are also effective against diarrhea and other infections. Probiotics can improve symptoms of antibiotic-induced diarrhea, radiotherapy-induced diarrhea, irritable bowel syndrome, sinus infections, urinary tract infections, bacterial vaginosis and yeast infections in women. Continued use of probiotics can also prevent recurrences.
Anti-allergy and Anti-inflammatory Effects
Researchers in Finland have demonstrated the benefit of probiotic supplementation in the prevention and treatment of allergic inflammation. In a double-blind, randomized, placebo-controlled study, twenty-seven breast-fed infants diagnosed with atopic eczema were weaned to whey formulas with or without probiotics, specifically Bidifobacterium lactis or Lactobacillus rhamnosus GG. The infants who were given either strain of probiotics experienced great improvements in their skin conditions compared to the placebo group. Another study followed more than one hundred four year old children and concluded that those given Lactobacillus rhamnosus GG during the first two years of life had the lowest rates of eczema.
The use of probiotics in other inflammatory conditions, such as Crohn’s disease and ulcerative colitis, is under investigation. A small study in Italy followed twenty-four patients with Crohn’s disease and found that after four weeks of supplementation with Saccharomyces boulardii, seventeen of them went into remission. Overall, studies have had mixed results, but the research continues.
Immune System Support
Supplementation with probiotics has been associated with increased immunity and resistance to cancer and infection. Studies on animals and humans have demonstrated that lactic acid bacteria like Lactobacillus acidophilus and Bifidobacterium lactis can increase levels of white blood cells and immune factors – such as antibodies, cytokines and interferon – that modulate the immune system. Additionally, Bifidobacterium lactis has also been shown to enhance activity of natural killer cells.
Clinical trials have tested the effectiveness of probiotics on certain immune-related diseases, such as cancer. A double-blind, randomized, placebo-controlled study in Ireland followed eighty patients for twelve weeks. Some had been diagnosed with colon cancer and others had undergone surgery for removal of intestinal polyps. Those who had been given probiotic strains Lactobacillus rhamnosus GG and Bifidobacterium lactis reduced their risk of development and recurrence of colorectal cancer.
Benefits for Babies
Probiotics have benefits for babies too. Supplementation can reduce risk of diarrhea in infants, especially rotavirus gastroenteritis. Lactobacillus rhamnosus GG has been shown to decrease incidence of cavities in children. Preliminary trials also suggest that supplementation with Lactobacillus rhamnosus GG may reduce frequency of respiratory tract infections as well as related antibiotic treatments and absences from school. Additionally, there is evidence that preterm infants and babies with low birth weight may benefit from supplementation with Saccharomyces boulardii. This yeast inhibits colonization by pathogenic Candida species and promotes a balance of stool flora similar to that of breast-fed babies.
Supplement Standards
Your doctor can recommend the best strains of microorganisms for you, as well as an appropriate dosage. Some probiotic supplements also contain prebiotics, which are complex sugars such as inulin, lactulose or fructo-oligosaccharides (FOS) that stimulate growth of beneficial bacteria. In some individuals, FOS can cause gas and bloating. Alternatively, prebiotics can also be supplied by the diet. Food sources include garlic, onions and fermented foods such as miso, tempeh, kefir and kombucha.
Choose carefully when selecting probiotic supplements. Unless otherwise indicated, most probiotics need to be refrigerated to maintain viable and stable live cultures. Buy products that have been kept cool and store them in the fridge when you get home. The label should list the ingredients and each serving should contain at least one billion colony-forming units (CFU). A lot or batch number should also be listed, along with the name and address of the manufacturer.
To ensure that products have been tested by an independent lab, look for seals from independent organizations like the United States Pharmacopeia, the National Nutritional Foods Association, Consumer Lab or National Sanitation Foundation (NSF) International. Certification guarantees that supplements contain what they are labeled to contain. However, it doesn’t ensure that manufacturers started with the highest quality raw ingredients or tested them in clinical trials.
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