The Pregnancy Diet

A healthy diet is essential for a healthy pregnancy because we really are what we eat. Foods consumed by mothers-to-be become building blocks for babies’ new cells, tissues and organs. Eating well during pregnancy, breastfeeding and beyond can help optimize health and prevent complications for both mother and child.

New Needs

During pregnancy, women usually gain twenty-five to thirty-five pounds (or thirty-five to forty-five pounds if expecting twins). If women are underweight when they become pregnant, they should gain more during pregnancy, up to forty pounds. Overweight women may gain less, as little as fifteen pounds.

Maintaining a healthy weight is essential for a healthy pregnancy. Mothers who do not gain enough weight put babies at risk for low birth weight, while mothers who gain too much increase the risk for complications such as preterm delivery, gestational diabetes, and preeclampsia (a condition involving high blood pressure, protein in the urine, swelling and reduced blood flow to the placenta).

Depending on pre-pregnancy weight, women generally need one hundred to three hundred extra calories per day during the second and third trimesters of pregnancy. The best way to meet these increased requirements is by eating smaller, more frequent meals. This pattern of eating also sustains energy levels throughout the day, helps prevent heartburn and balances blood sugar levels.

Basic Guidelines

The best diet for pregnant women is also the best diet for almost everybody: a wide variety of vegetables, fruits, legumes, whole grains, healthy fats like olive oil, raw nuts and seeds, and wild cold-water fish. An adequate intake of high-fiber plant foods can be critical to maintaining healthy bowel function and preventing constipation and hemorrhoids during pregnancy. Consuming at least thirty-five grams of fiber each day from a variety of whole foods is a good goal.

Meat and animal products, if eaten, should come from animals raised on pasture and never exposed to pesticides, antibiotics or hormones. Foods should be organic whenever possible, as pesticides have been linked to complications of pregnancy, including birth defects, miscarriage and preterm birth, as well as some cancers and immune disorders.

Limitations and Eliminations

During pregnancy, what women eat is just as important as what they do not eat. Pregnant women (and everyone else) should eliminate from their diet processed foods, deep-fried foods, and foods that contain sugar, white flour, artificial sweeteners or flavors, ripening agents, antibiotics, hormones, pesticides and genetically modified organisms.

Pregnant women should also limit their intake of caffeine. Those who can’t eliminate it completely should consume less than 200 milligrams (mg) per day. Coffee (7 to 8 ounces) and espresso (1 to 2 ounces) can contain between 60 and 175 mg of caffeine. Green tea is a better choice because it contains less caffeine (usually less than 50 mg per cup), acts as a potent source of healthy antioxidants and offers many other health-supportive benefits.

During pregnancy, women should avoid eating uncooked and under-cooked meats, poultry, seafood, eggs, smoked seafood, unpasteurized dairy products and processed meats like hot dogs, sliced deli meat and pate. These foods carry an increased risk of infection with Escherichia coli, salmonella, toxoplasma and/or listeria bacteria that can cause miscarriage or stillbirth. If they are eaten steaming hot, these foods can be consumed safely, but some foods, like processed meat products, are best eliminated from the diet completely because they are not healthful choices at any temperature.

Seafood Advisory

Omega-3 fatty acid docosahexaenoic acid (DHA) is an important nutrient during pregnancy and it is only found in fish and seafood. Vital for brain development, memory, language comprehension, attention span, vision and motor skills, DHA must come from the diet because the human body cannot make it.

Unfortunately, studies have shown that some species of fish and seafood are contaminated with mercury, lead, cadmium, polychlorinated biphenyls (PCBs), dioxins, antibiotics and/or pesticides. These contaminants can be dangerous for anyone but pregnant women have special reason for concern because many of these toxic compounds can cause problems in reproductive, endocrine and neurological systems, all of which are essential for pregnancy.  Exposure to mercury in utero can be especially damaging to fetuses, impairing brain and nervous system development. It has also been linked to problems with memory, cognitive thinking, learning, language, and visual and fine motor skills.

Two important rules apply when it comes to selecting seafood during pregnancy. First, seek out species high in DHA. Look for small, oily fish that live in cold water like salmon, halibut, herring, sardines and anchovies. Second, avoid large fish that eat other fish, such as tuna, swordfish, tilefish, marlin, king mackerel and shark. These predators accumulate higher concentrations of toxic compounds than smaller fish that live lower on the food chain. Also avoid freshwater fish like lake trout, walleye and whitefish because they are more likely than saltwater fish to be contaminated with industrial pollutants like mercury and PCBs. Because good and bad choices can vary by geographical area, find the best options in your region on the Monterey Bay Aquarium's Seafood Watch website .

Vegetarian Women

Women who eat few or no animal products are at risk for deficiencies of certain nutrients, primarily iron, vitamin B12, vitamin D and protein. A good supplement can ensure adequate intake of iron and vitamins, but protein comes from the diet and consuming enough must be a daily priority.

Pregnant women need at least sixty grams of protein each day. Because plant sources are not as concentrated as animal sources, vegetarian and vegan women need to eat several servings of protein-rich foods throughout the day to meet this requirement. Good choices include beans, lentils, peas, tofu, tempeh, seitan (wheat gluten), nuts and seeds. Meatless options also include kefir, yogurt and eggs.

Supplemental Support

During pregnancy, all women require more of certain nutrients, including calcium, iron, vitamins A, C, B6, B12, folate and DHA. Although a diet rich in these nutrients is essential, a multiple vitamin-mineral supplement can offer extra insurance that pregnant women are meeting their nutritional requirements.

Women who don’t eat twelve ounces of wild cold-water fish each week should consider supplementing with fish oil to ensure sufficient DHA during pregnancy. Only buy fish oils that have been tested for purity and keep them in the fridge or freezer. Women who do not consume fish or fish oil should supplement with flax seed oil. Flax is a rich source of alpha-linoleic acid (ALA), a precursor to DHA. ALA can be converted into DHA inside the body, but the conversion process is not efficient. Nutritionally, DHA-rich fish oil is a far superior choice, but ALA-rich flax seed oil is the best vegetarian alternative.

Everyone, especially pregnant women, should talk to their doctor before taking any new medicines. This includes vitamins and fish oil, because interactions can occur and not all supplements are appropriate for all individuals.

Home Care for Colds and Flu

During cold and flu season, viruses are the most common culprits in upper respiratory infections. Because antibiotics target bacteria, they are not effective treatments. Sleep is often the best prescription, but certain home remedies can also reduce symptoms and speed recovery.

Garlic

Garlic is not only good at fighting infections – it has antibacterial, antiviral and antifungal properties – but it can also help prevent cardiovascular disease and cancer. At the first sign of cold or flu symptoms, such as nasal congestion, sore throat or cough, eat two fresh cloves per day. Chop them into pieces the size of a capsule or tablet, then swallow with water, or crush them and swallow with unsweetened applesauce. If you don’t chew the garlic, the aroma is unlikely to stay on your breath.

Salt Water Gargle

Gargling with salt water can soothe sore throats and prevent complications. Most upper respiratory infections are initiated by viruses, but bacteria in the mouth and throat can cause secondary infections when tissues are inflamed and especially susceptible. Salt water kills bacteria by osmosis (creating a hypertonic environment in which their cell walls rupture). Natural sea salt is preferable to regular table salt that has been refined by industrial processes using chemicals and heat to extract minerals.

To make a salty solution for gargling, add ½ teaspoon sea salt to ½ cup warm water. Taking small sips, gargle with the solution and allow it to coat the back of the throat, then spit it out. Repeat until all of the salt water has been used. Do this twice per day or more as needed.

Steam Inhalation

Steam inhalation can keep mucus membranes moist in the nose, mouth and throat, combating dryness that can cause pain and make these tissues more susceptible to infection. Incorporating essential oils offers additional therapeutic benefits, as they can kill viruses as well as bacteria and clear congestion. The best essential oils to use in steam inhalation for colds and flu are eucalyptus and tea tree oil, but thyme, rosemary, sage also work well. Use only pure essential oils from a reputable source. Perfume oils and essential oils of poor quality will not have the same therapeutic effects.

For a standard steam inhalation, bring four cups of water to a boil. Pour the water into a large bowl and place it on a surface where you can sit comfortably with your face about 6 inches above it. Add four to six drops of pure essential oil to the water, then drape a large towel over your head and the bowl to contain the vapors. Stay under the towel as long as you comfortably can or until the water cools.

Spicy Ginger Tonic

Frequent fluid consumption soothes and moistens sore throats and prevents dehydration during illness. Water and herbal teas are good choices, but this recipe for Spicy Ginger Tonic is particularly therapeutic, as the ginger, chili peppers and garlic will help the body fight infection:

2 inches fresh ginger root, peeled and grated
4 cups water
10 dried chili peppers
Juice of 1 lemon
2 cloves fresh garlic, crushed or grated
1 tablespoon honey

Add ginger, chili peppers and water to a saucepan and bring the mixture to a boil. Reduce the heat to low and simmer for 20 minutes. Turn off the heat, add the garlic and allow the mixture to sit for 10 minutes. Strain, then add lemon juice and honey. Stir to combine. Add additional water if needed to dilute the spicy flavor. Sip the tonic slowly throughout the day. Cooled tonic can be stored in the fridge and consumed cold or reheated as needed. For best results, eat the strained garlic.

Green Soup

Sick individuals should eat only when hungry. Loss of appetite indicates that the body’s energy is better focused on fighting infection than digesting food. When hunger returns, choose foods that are easy to digest and contain immune-supportive ingredients like garlic and onions. This recipe for Green Soup is a good example:

2 medium zucchini
2 cups green beans
2 stalks celery
4 cloves garlic
1 small onion
1 handful chopped parsley
Seasoning: sea salt, ground peppercorn, cayenne pepper

Roughly chop the vegetables into large chunks of similar size and steam until tender. Add the steamed vegetables to a blender with the parsley, the water used for steaming, and enough cold water to cover all of the ingredients. Purée to desired the consistency. Transfer the soup to a pot on the stovetop and season to taste. Gently warm the soup over low heat before serving. Store extra soup in the fridge until ready to eat. Consume two or more bowls per day.

Botanical Medicines

Many herbal remedies exist for colds and flu. Some botanicals act as expectorants to help clear phlegm. Others have anti-spasmodic properties to quiet coughs. Certain herbs relieve head congestion or increase numbers of white blood cells that fight infection. A doctor trained to use these medicines can customize a formula unique to individual symptoms. Anyone seeking herbal remedies should discuss with their doctor all of the medicines she or he is taking, whether natural or pharmaceutical, because interactions can occur.

Doctor Visit

A visit to the doctor is in order if symptoms do not improve after one week, if the sick one is vomiting, or if fevers exceed 103 degrees Fahrenheit. Fevers can be a healing reaction because viruses and bacteria are less likely to survive at higher temperatures and enzymes that the body uses to fight infection become more effective. However, this does not apply to infants less than three months old, children or adults with immune deficiencies, and individuals undergoing cancer treatment. These people should not delay discussing fevers with their doctor.

Stop Smoking Now

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.

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.

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.