Health and disease are two great differences between ancient civilizations and industrialized cultures. Changes in lifestyle are often blamed for the rise of modern illnesses and there is no doubt that manufactured toxic compounds in air, water and food play a part. Scientists now believe that light may have important implications as well. The effects of light on melatonin production in the body are being studied for their role in cancer risk and treatment. Can something as subtle as circadian rhythm have such a serious impact?
Physiological Functions
Melatonin, a hormone produced and secreted primarily by the pineal gland in the brain, regulates our circadian rhythm of natural sleep and wake cycles. Patterns of melatonin secretion vary by time of day and also by season. Levels are lowest during daylight hours and begin to rise in the evening. They remain high for most of the night, promoting sleep. Melatonin levels abate in early morning hours, promoting wakefulness. Young children have the highest levels of nighttime melatonin and production declines gradually with age.
Melatonin has other essential functions in the body. It has antioxidant actions and plays a part in controlling the timing and release of female sex hormones such as estrogen. It also has an important role in immunity because it helps to regulate the development and function of white blood cells, specifically helper T-cells and natural killer cells that destroy cancer cells.
Light suppresses melatonin secretion and darkness stimulates it. When people are exposed to excessive light during the night or too little light during the day, natural cycles of melatonin are disrupted. The most dramatic effects occur in people who work night shifts, such as hospital employees and commercial flight crews.
Cancer Risk
Researchers at Brigham and Women’s Hospital and Harvard Medical School have conducted several studies on melatonin, night shift work and breast cancer. Examining Nurses’ Health Study data from women with invasive breast cancer and cancer-free women, they found that those who worked rotating night shifts experienced increased levels of estrogen and decreased levels of melatonin.
The researchers also concluded that lower melatonin levels were associated with an elevated risk for developing breast cancer. Women who worked rotating night shifts for one year or more, including at least 3 night shifts in addition to day and evening shifts during the same month, had a moderately increased risk of breast cancer. Those who worked rotating night shifts for 30 years or more had an even higher breast cancer risk.
Although the protective effect of melatonin has been most studied in relation to breast cancer, researchers have found that women who work rotating night shifts also have an increased risk of colorectal cancer. Other preliminary studies have found that melatonin may play a protective role in prostate cancer as well.
Cancer Treatment
Studies show that melatonin is a critical component in the treatment of cancer. Scientists in Spain found that melatonin reduces circulating levels of estrogens by inhibiting their production and interfering with estrogen receptors in the body. At breast tumor sites, melatonin acts as a selective estrogen receptor modulator (SERM) much like pharmaceutical drugs by the same name that are used to treat breast cancer.
In a more general cancer study, researchers in Italy followed more than 1,600 patients with advanced, untreatable tumors. Some patients were only given chemotherapy treatment and others received 20 milligrams of melatonin daily during darkness hours in addition to chemotherapy. Weakness, wasting, low platelet levels and low white blood cell counts were less common in those who received the adjunct melatonin treatment compared to the patients who were given chemotherapy alone. Those treated with melatonin also experienced greater benefits from the chemotherapy, measured by tumor response rate and stabilization of tumor growth, and significantly fewer side effects, including mouth inflammation, cardiotoxicity and neurotoxicity (harmful effects on heart and nerve tissues). Additionally, the one-year survival rates were significantly higher in the patients given melatonin.
A study in Germany demonstrated that melatonin induces apoptosis, or programmed cell death, in colorectal cancer cells. Researchers in Texas found that melatonin reduced prostate cancer cell multiplication by a mechanism that involved sex hormone receptors. Research studies on melatonin and the treatment of various types of cancer continue.
The Bottom Line
Artificial light has become an essential element of life in industrialized societies, especially during hours of darkness. However, spending time outdoors during daylight hours and dimming lights indoors during evening hours can minimize disruption in melatonin secretion. Avoiding night shift work also helps maintain a healthy circadian rhythm and reduces the risk of cancer, particularly breast cancer.
Melatonin has great potential for treating cancer and reducing side effects of conventional chemotherapy treatment. Melatonin has very low toxicity and overall adverse effects are not significantly more common with melatonin than with placebo. However, people interested in supplementing melatonin should consult with their doctor.
The Calcium Debate
Osteoporosis in the United States has been called an epidemic. It has also been called a myth, a normal part of aging rather than a disease. In the middle of this debate is calcium. Experts recommend supplementation as a way to prevent osteoporosis and bone fracture, but worldwide population studies have shown that people who consume the most calcium (like those in the United States and Scandinavian countries) also have the highest rates of fracture, while people who consume the least (like those in Asian and Mediterranean cultures) have the lowest fracture rates. If bone loss is the problem, is calcium really the answer?
Bone Mineral Density
Bones are composed of protein matrix and minerals like calcium, and they continuously regenerate themselves. Cells called osteoclasts break them down and cells called osteoblasts build them back up. The balance between bone destruction and bone growth determines bone density. The body favors growth during younger years while the skeleton is developing and maturing, but after the age of 30, the balance shifts toward bone loss. Around age 50, declining levels of estrogen and testosterone may speed the process.
Below average bone mass is known as osteopenia when the deficiency is slight and osteoporosis when it becomes more advanced. Low mineral density makes bones more fragile and increases the risk of fracture. For older adults, hip fracture is often a life-changing event. Only 25 percent of elderly individuals who sustain such an injury are able to return to their pre-fracture activity level. Most require specialized long-term care in a rehabilitation facility or nursing home and 25 percent die within one year.
Calcium
Researchers have found that a high intake of calcium does improve bone mineral density, but long-term observational studies have not found lower rates of bone fracture with high calcium intake. Some studies have even suggested that too much of the mineral may increase the risk of kidney stones, prostate cancer and ovarian cancer.
The National Osteoporosis Foundation recommends 1000 milligrams (mg) of calcium each day for adults until age 50, and 1200 mg per day thereafter. Because these routine recommendations do not take dietary sources into account, many people get more calcium than they need. The average adult in the United States consumes about 300 mg of calcium per day from non-calcium-rich foods. Each serving of dairy products (one cup of milk or yogurt, or one and a half ounces of cheese) and each cup of cooked spinach add approximately 300 mg of calcium. Three ounces of sardines (with bones) or one cup of cooked collard or turnip greens accounts for an additional 400 mg. When considering supplementation, these estimations make it easy to calculate true calcium needs.
Calcium should always be taken with magnesium in a 2:1 ratio. Calcium citrate is the most easily assimilated form, which is optimal for older adults who tend to have less stomach acid. Studies have also shown that unlike other forms, calcium citrate inhibits kidney stone formation.
Other Influences
Calcium is not the most important factor in bone health. Studies have shown that weight-bearing and resistance exercises, as well as impact activities like walking, jogging and dancing, are the best protection against osteoporosis and bone fracture. The reason behind the research is simple: force applied to bone triggers growth and the absence of force leads to deterioration. Exercise not only makes bones stronger and more resistant to breaking, it strengthens muscles and improves balance and coordination so falls are less likely. Walking at least two hours each week can reduce the risk of hip fracture in elderly adults, but choosing a variety of activities that apply force to a variety of bones gives the best results.
Other factors found to have a positive affect on bone mass include vitamins D and K; both are necessary for the absorption and utilization of calcium. Researchers in Germany who studied black cohosh found that the herb had positive effects on bone metabolism equal to estrogen replacement therapy, but without increasing the risk of breast cancer, heart disease, blood clots and strokes.
In contrast, factors that negatively impact bone density include smoking, diets high in protein and/or sodium, and consumption of saturated fat, caffeine, soda and excessive amounts of alcohol. Osteoporosis can also result from chronic kidney disease, hyperthyroidism, certain kinds of cancer, stomach surgery and medications such as corticosteroids, anticonvulsants, antidepressants, tetracyclines, some cancer drugs, thyroid hormones and antacids containing aluminum.
The Bottom Line
The bottom line for stronger bones is regular exercise, outdoor activities and a healthy, balanced diet that includes foods high in calcium and at least one daily serving of dark green vegetables, rich in vitamin K, such as broccoli, turnip greens or spinach.
People who don’t spend enough time in the sun to generate adequate levels of vitamin D (determined by a simple blood test) can compensate by adding sardines, herring, salmon and/or cod liver oil to their diets.
To reduce the risk of falls and fracture, older adults should live in clutter-free environments with good lighting, have their sight and hearing tested annually, wear rubber-soled shoes and always use caution when walking on slippery or uneven surfaces.
Bone Mineral Density
Bones are composed of protein matrix and minerals like calcium, and they continuously regenerate themselves. Cells called osteoclasts break them down and cells called osteoblasts build them back up. The balance between bone destruction and bone growth determines bone density. The body favors growth during younger years while the skeleton is developing and maturing, but after the age of 30, the balance shifts toward bone loss. Around age 50, declining levels of estrogen and testosterone may speed the process.
Below average bone mass is known as osteopenia when the deficiency is slight and osteoporosis when it becomes more advanced. Low mineral density makes bones more fragile and increases the risk of fracture. For older adults, hip fracture is often a life-changing event. Only 25 percent of elderly individuals who sustain such an injury are able to return to their pre-fracture activity level. Most require specialized long-term care in a rehabilitation facility or nursing home and 25 percent die within one year.
Calcium
Researchers have found that a high intake of calcium does improve bone mineral density, but long-term observational studies have not found lower rates of bone fracture with high calcium intake. Some studies have even suggested that too much of the mineral may increase the risk of kidney stones, prostate cancer and ovarian cancer.
The National Osteoporosis Foundation recommends 1000 milligrams (mg) of calcium each day for adults until age 50, and 1200 mg per day thereafter. Because these routine recommendations do not take dietary sources into account, many people get more calcium than they need. The average adult in the United States consumes about 300 mg of calcium per day from non-calcium-rich foods. Each serving of dairy products (one cup of milk or yogurt, or one and a half ounces of cheese) and each cup of cooked spinach add approximately 300 mg of calcium. Three ounces of sardines (with bones) or one cup of cooked collard or turnip greens accounts for an additional 400 mg. When considering supplementation, these estimations make it easy to calculate true calcium needs.
Calcium should always be taken with magnesium in a 2:1 ratio. Calcium citrate is the most easily assimilated form, which is optimal for older adults who tend to have less stomach acid. Studies have also shown that unlike other forms, calcium citrate inhibits kidney stone formation.
Other Influences
Calcium is not the most important factor in bone health. Studies have shown that weight-bearing and resistance exercises, as well as impact activities like walking, jogging and dancing, are the best protection against osteoporosis and bone fracture. The reason behind the research is simple: force applied to bone triggers growth and the absence of force leads to deterioration. Exercise not only makes bones stronger and more resistant to breaking, it strengthens muscles and improves balance and coordination so falls are less likely. Walking at least two hours each week can reduce the risk of hip fracture in elderly adults, but choosing a variety of activities that apply force to a variety of bones gives the best results.
Other factors found to have a positive affect on bone mass include vitamins D and K; both are necessary for the absorption and utilization of calcium. Researchers in Germany who studied black cohosh found that the herb had positive effects on bone metabolism equal to estrogen replacement therapy, but without increasing the risk of breast cancer, heart disease, blood clots and strokes.
In contrast, factors that negatively impact bone density include smoking, diets high in protein and/or sodium, and consumption of saturated fat, caffeine, soda and excessive amounts of alcohol. Osteoporosis can also result from chronic kidney disease, hyperthyroidism, certain kinds of cancer, stomach surgery and medications such as corticosteroids, anticonvulsants, antidepressants, tetracyclines, some cancer drugs, thyroid hormones and antacids containing aluminum.
The Bottom Line
The bottom line for stronger bones is regular exercise, outdoor activities and a healthy, balanced diet that includes foods high in calcium and at least one daily serving of dark green vegetables, rich in vitamin K, such as broccoli, turnip greens or spinach.
People who don’t spend enough time in the sun to generate adequate levels of vitamin D (determined by a simple blood test) can compensate by adding sardines, herring, salmon and/or cod liver oil to their diets.
To reduce the risk of falls and fracture, older adults should live in clutter-free environments with good lighting, have their sight and hearing tested annually, wear rubber-soled shoes and always use caution when walking on slippery or uneven surfaces.
Health Benefits of Pasture-Raised Animals
The agricultural revolution dramatically changed our diet. When humans started growing their own food rather than foraging for it, and keeping domestic livestock instead of hunting wild game, grains became a staple food. The human diet wasn’t the only one affected; most of the animals raised for food in the United States now eat grain too. These changes in diet and lifestyle have been followed by changes in health, for people as well as livestock. Surely other factors, from pollution to processed foods, have played prominent roles in the rise of chronic diseases that were virtually nonexistent in early human cultures, but researchers are learning that the animal products we consume are an important piece of the puzzle. The differences between pasture-raised animals and their grain-fed counterparts are more significant than we once thought.
Pasture-Fed Animals
Pasture-raised is a more accurate term than grass-fed when it comes to animals that graze. Plants in the pasture compose a salad bar of species: several kinds of grasses, legumes like clover and lupine, and broad-leaf plants such as plantain and dandelion. These greens contain generous amounts of folic acid, beta-carotene, vitamin E and omega-3 fats. Unlike grain-fed animals, cows and chickens that eat wild greens produce meat, milk and eggs with high levels of these nutrients. Their high-fiber, low-starch diet and a lifestyle of continuous movement make these animals leaner and more similar to the wild game our ancestors ate.
Researchers in the Department of Dairy Science at the University of Wisconsin found that meat from pasture-raised cows also contain high levels of conjugated linoleic acid, a fatty acid that is being studied for its role in the prevention of cancer, atherosclerosis, diabetes and obesity.
Grain-Fed Animals
In the United States, hundreds of millions of animals that would once have grazed in pastures are now raised on factory farms. These confined animal feeding operations (CAFOs) are able to boost productivity and lower costs by raising large numbers of livestock in one location and feeding them grain. Corn is the grain of choice because it is cheap and it causes animals to gain weight quickly, providing more meat in less time than traditional pasture grazing. Due to their different diet, grain-fed animal products lack the omega-3 fats found in those of pasture-fed animals, but they do contain more total fat, saturated fat and omega-6 fats.
The diet of animals raised in CAFOs also includes by-products of other animals, medications to buffer gas and acid in the rumen that result from an unnatural diet of grains and antibiotics to thwart infections that are common in crowded quarters. Not surprisingly, CAFOs also contribute to air and water pollution, toxic waste production, antibiotic resistance, loss of biodiversity and dependence on the fossil fuels necessary to grow and transport so much corn.
Fatty Acid Composition
Although grain-fed animal products lack the folic acid, beta-carotene and vitamin E of those that eat their natural diet of wild greens, changes in fatty acid composition may be the most important difference. Experts estimate that the dietary ratio of omega-6 to omega-3 fatty acids was close to 1:1 for our ancient ancestors, but the ratio found in the average American diet is much higher (closer to 20:1) as a result of too many omega-6 fats and too few omega-3 fats.
Both omega-6 and omega-3 fats are essential elements in our diet because our bodies need them but cannot make them. However, more is not always better. Too many omega-6 fats, like those found in grain-fed animal products, and too few omega-3 fats, like those found in pasture-fed animal products, can have serious consequences for our health.
Effects on Human Health
Studies have shown that excessive intake of omega-6 fats is associated with autoimmune diseases such as rheumatoid arthritis, Crohn’s disease, ulcerative colitis and lupus erythematosis. These conditions have in common high levels of inflammatory leukotrienes derived from omega-6 fats. Supplementation with omega-3 fats, which lowers the fatty acid ratio, has been shown to decrease disease activity and reduce the need for anti-inflammatory medications.
Studies in Italy found that, in vitro, prostaglandins derived from omega-6 fats have carcinogenic properties and omega-3 fats have the opposite effect. Omega-3 fatty acids antagonize the formation of inflammatory prostaglandins, which may explain their anticancer action. Research has also shown that omega-3 fats play an important role in the prevention of breast and prostate cancers.
Other illnesses that have been linked to too many omega-6 and too few omega-3 fats include cardiovascular disease, type two diabetes mellitus, asthma, hay fever, depressive disorders and dry eye syndrome. Furthermore, researchers at the University of California in San Diego found that a high ratio was associated with decreased bone mineral density in both men and women, regardless of age, body mass index, lifestyle factors and hormone replacement therapy.
The Bottom Line
Clearly, the fats in our diet, and the animals we eat, have a significant impact on our health. Raising the animals we eat on pasture supports not only a healthier planet, but healthier people as well.
Pasture-Fed Animals
Pasture-raised is a more accurate term than grass-fed when it comes to animals that graze. Plants in the pasture compose a salad bar of species: several kinds of grasses, legumes like clover and lupine, and broad-leaf plants such as plantain and dandelion. These greens contain generous amounts of folic acid, beta-carotene, vitamin E and omega-3 fats. Unlike grain-fed animals, cows and chickens that eat wild greens produce meat, milk and eggs with high levels of these nutrients. Their high-fiber, low-starch diet and a lifestyle of continuous movement make these animals leaner and more similar to the wild game our ancestors ate.
Researchers in the Department of Dairy Science at the University of Wisconsin found that meat from pasture-raised cows also contain high levels of conjugated linoleic acid, a fatty acid that is being studied for its role in the prevention of cancer, atherosclerosis, diabetes and obesity.
Grain-Fed Animals
In the United States, hundreds of millions of animals that would once have grazed in pastures are now raised on factory farms. These confined animal feeding operations (CAFOs) are able to boost productivity and lower costs by raising large numbers of livestock in one location and feeding them grain. Corn is the grain of choice because it is cheap and it causes animals to gain weight quickly, providing more meat in less time than traditional pasture grazing. Due to their different diet, grain-fed animal products lack the omega-3 fats found in those of pasture-fed animals, but they do contain more total fat, saturated fat and omega-6 fats.
The diet of animals raised in CAFOs also includes by-products of other animals, medications to buffer gas and acid in the rumen that result from an unnatural diet of grains and antibiotics to thwart infections that are common in crowded quarters. Not surprisingly, CAFOs also contribute to air and water pollution, toxic waste production, antibiotic resistance, loss of biodiversity and dependence on the fossil fuels necessary to grow and transport so much corn.
Fatty Acid Composition
Although grain-fed animal products lack the folic acid, beta-carotene and vitamin E of those that eat their natural diet of wild greens, changes in fatty acid composition may be the most important difference. Experts estimate that the dietary ratio of omega-6 to omega-3 fatty acids was close to 1:1 for our ancient ancestors, but the ratio found in the average American diet is much higher (closer to 20:1) as a result of too many omega-6 fats and too few omega-3 fats.
Both omega-6 and omega-3 fats are essential elements in our diet because our bodies need them but cannot make them. However, more is not always better. Too many omega-6 fats, like those found in grain-fed animal products, and too few omega-3 fats, like those found in pasture-fed animal products, can have serious consequences for our health.
Effects on Human Health
Studies have shown that excessive intake of omega-6 fats is associated with autoimmune diseases such as rheumatoid arthritis, Crohn’s disease, ulcerative colitis and lupus erythematosis. These conditions have in common high levels of inflammatory leukotrienes derived from omega-6 fats. Supplementation with omega-3 fats, which lowers the fatty acid ratio, has been shown to decrease disease activity and reduce the need for anti-inflammatory medications.
Studies in Italy found that, in vitro, prostaglandins derived from omega-6 fats have carcinogenic properties and omega-3 fats have the opposite effect. Omega-3 fatty acids antagonize the formation of inflammatory prostaglandins, which may explain their anticancer action. Research has also shown that omega-3 fats play an important role in the prevention of breast and prostate cancers.
Other illnesses that have been linked to too many omega-6 and too few omega-3 fats include cardiovascular disease, type two diabetes mellitus, asthma, hay fever, depressive disorders and dry eye syndrome. Furthermore, researchers at the University of California in San Diego found that a high ratio was associated with decreased bone mineral density in both men and women, regardless of age, body mass index, lifestyle factors and hormone replacement therapy.
The Bottom Line
Clearly, the fats in our diet, and the animals we eat, have a significant impact on our health. Raising the animals we eat on pasture supports not only a healthier planet, but healthier people as well.
Mushroom Medicine
“Food be thy medicine and medicine be thy food,” said Hippocrates. Well known as the father of medicine, this ancient Greek doctor gave good advice. Mushrooms have been revered as both food and medicine for thousands of years in Asian countries. As powerful modulators of the immune system, they play an important role in protecting the body against pathogenic microbes and abnormal cells.
Decades of research in China and Japan support the medicinal use of mushrooms, but scientists in the United States have only recently begun to take note. Studies in vitro and in vivo, as well as human clinical trials, have yielded positive results and scientists are seeing the great potential for mushroom medicine that traditional healers have recognized for centuries.
Shiitake
Shiitake mushrooms have been used traditionally in Japan and China to cure the common cold, increase energy and eliminate intestinal worms. Preliminary trials suggest that they may be useful in the treatment of hepatitis B, HIV infection and pancreatic and stomach cancers, especially when combined with chemotherapy.
One trial investigated the use of the shiitake extract lentinan in treatment of genital warts caused by human papillomavirus (HPV) infection. Two groups of men and women underwent laser surgery, and one group also took lentinan post-operatively for two months. The group who supplemented with the shiitake extract had fewer recurrences than the group who were treated only with surgery.
Reishi
Reishi mushrooms have been used in traditional Chinese medicine as tonics for fatigue, weakness, asthma, insomnia and cough. In vitro, researchers have isolated reishi constituents that inhibit cholesterol production, tumor growth and cancer metastasis.
Preliminary human trials have suggested that the mushrooms may be useful for altitude sickness, chronic hepatitis B, Epstein-Barr infection, herpes zoster infection, diabetes mellitus, leukemia, and cancer of the breast, prostate, lung and colon.
Clinical trials have also found that reishi mushrooms can lower high blood pressure significantly in comparison to both placebo and controls.
Maitake
Maitake mushrooms have been used traditionally in Asia to promote vitality and wellness. Modern medicine is investigating their potential for the prevention and treatment of cancer, and treatment of HIV infection. Polysaccharides found in maitake are some of the most powerful compounds studied in medicinal mushrooms so far.
Human trials studying MD-Fraction, a maitake extract containing the polysaccharide beta-D-glucan, demonstrated cancer regression and symptom improvement in patients with cancers of the liver, breast and lung. Researchers believe that the anti-cancer effects are due to the ability of MD-Fraction to activate special immune cells, including natural killer cells, macrophages and helper T-cells.
Animal studies also suggest that maitake mushrooms may lower cholesterol.
Coriolus Versicolor
The coriolus versicolor mushroom is widely prescribed for the prevention and treatment of infections and cancer in China and Japan. Researchers attribute its anti-cancer activity to the mushroom’s selective ability to induce cell death in cancer cells but not in normal cells.
Coriolus versicolor contains two proteoglycans that have been extensively researched: Polysaccharide K (PSK) and Polysaccharide Peptide (PSP). In vitro, in vivo and human studies have demonstrated that PSK and PSP can increase production of immune cells, ameliorate side effects of chemotherapy and radiotherapy, and make it easier for immune cells to invade tumors.
Studies in Japan have found PSK to extend five-year survival in cancers of the lung, nasopharynx, esophagus, stomach, colon and rectum, as well as a specific type of breast cancer. It has also been shown to increase levels of immune cytokines such as interferon, interleukins and tumor necrosis factor. These substances act to increase activity of certain white blood cells.
Double blind clinical trials have concluded that PSP relieved pain, increased quality of life and boosted immunity in patients with cancers of the lung, esophagus, stomach, ovary and cervix.
Cordyceps
Cordyceps mushrooms were once prized as a cultural treasure and eaten only by emperors. In ancient China they were used to strengthen the body after exhaustion or illness, and as a common treatment for backache, impotence and opium addiction.
In vitro experiments have demonstrated that cordyceps increase immune surveillance of tumor cells, stimulate activity of natural killer cells, inhibit tumor growth, induce apoptosis and prevent angiogenesis, the growth of new blood vessels necessary for the growth of tumors.
Animal studies have suggested that the antioxidant activity of cordyceps may be useful in protecting against memory loss in Alzheimer’s disease.
Human clinical trials support the use of Cordyceps for treatment of liver, kidney and immune problems.
Use of Medicinal Mushrooms
Incorporating medicinal mushrooms into your diet can have many positive health benefits. However, allergic reactions are possible, side effects have been reported at high doses for some species and misidentifying wild mushrooms can have dangerous consequences. Talk to your doctor before consuming large amounts of medicinal mushrooms or concentrated mushroom extracts.
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Jin H, Zhang G, Cao X, et al. Treatment of hypertension by ling zhi combined with hypotensor and its effects on arterial, arteriolar and capillary pressure and microcirculation. In: Nimmi H, Xiu RJ, Sawada T, Zheng C. (eds). Microcirculatory Approach to Asian Traditional Medicine. New York: Elsevier Science, 1996, 131–8.
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Decades of research in China and Japan support the medicinal use of mushrooms, but scientists in the United States have only recently begun to take note. Studies in vitro and in vivo, as well as human clinical trials, have yielded positive results and scientists are seeing the great potential for mushroom medicine that traditional healers have recognized for centuries.
Shiitake
Shiitake mushrooms have been used traditionally in Japan and China to cure the common cold, increase energy and eliminate intestinal worms. Preliminary trials suggest that they may be useful in the treatment of hepatitis B, HIV infection and pancreatic and stomach cancers, especially when combined with chemotherapy.
One trial investigated the use of the shiitake extract lentinan in treatment of genital warts caused by human papillomavirus (HPV) infection. Two groups of men and women underwent laser surgery, and one group also took lentinan post-operatively for two months. The group who supplemented with the shiitake extract had fewer recurrences than the group who were treated only with surgery.
Reishi
Reishi mushrooms have been used in traditional Chinese medicine as tonics for fatigue, weakness, asthma, insomnia and cough. In vitro, researchers have isolated reishi constituents that inhibit cholesterol production, tumor growth and cancer metastasis.
Preliminary human trials have suggested that the mushrooms may be useful for altitude sickness, chronic hepatitis B, Epstein-Barr infection, herpes zoster infection, diabetes mellitus, leukemia, and cancer of the breast, prostate, lung and colon.
Clinical trials have also found that reishi mushrooms can lower high blood pressure significantly in comparison to both placebo and controls.
Maitake
Maitake mushrooms have been used traditionally in Asia to promote vitality and wellness. Modern medicine is investigating their potential for the prevention and treatment of cancer, and treatment of HIV infection. Polysaccharides found in maitake are some of the most powerful compounds studied in medicinal mushrooms so far.
Human trials studying MD-Fraction, a maitake extract containing the polysaccharide beta-D-glucan, demonstrated cancer regression and symptom improvement in patients with cancers of the liver, breast and lung. Researchers believe that the anti-cancer effects are due to the ability of MD-Fraction to activate special immune cells, including natural killer cells, macrophages and helper T-cells.
Animal studies also suggest that maitake mushrooms may lower cholesterol.
Coriolus Versicolor
The coriolus versicolor mushroom is widely prescribed for the prevention and treatment of infections and cancer in China and Japan. Researchers attribute its anti-cancer activity to the mushroom’s selective ability to induce cell death in cancer cells but not in normal cells.
Coriolus versicolor contains two proteoglycans that have been extensively researched: Polysaccharide K (PSK) and Polysaccharide Peptide (PSP). In vitro, in vivo and human studies have demonstrated that PSK and PSP can increase production of immune cells, ameliorate side effects of chemotherapy and radiotherapy, and make it easier for immune cells to invade tumors.
Studies in Japan have found PSK to extend five-year survival in cancers of the lung, nasopharynx, esophagus, stomach, colon and rectum, as well as a specific type of breast cancer. It has also been shown to increase levels of immune cytokines such as interferon, interleukins and tumor necrosis factor. These substances act to increase activity of certain white blood cells.
Double blind clinical trials have concluded that PSP relieved pain, increased quality of life and boosted immunity in patients with cancers of the lung, esophagus, stomach, ovary and cervix.
Cordyceps
Cordyceps mushrooms were once prized as a cultural treasure and eaten only by emperors. In ancient China they were used to strengthen the body after exhaustion or illness, and as a common treatment for backache, impotence and opium addiction.
In vitro experiments have demonstrated that cordyceps increase immune surveillance of tumor cells, stimulate activity of natural killer cells, inhibit tumor growth, induce apoptosis and prevent angiogenesis, the growth of new blood vessels necessary for the growth of tumors.
Animal studies have suggested that the antioxidant activity of cordyceps may be useful in protecting against memory loss in Alzheimer’s disease.
Human clinical trials support the use of Cordyceps for treatment of liver, kidney and immune problems.
Use of Medicinal Mushrooms
Incorporating medicinal mushrooms into your diet can have many positive health benefits. However, allergic reactions are possible, side effects have been reported at high doses for some species and misidentifying wild mushrooms can have dangerous consequences. Talk to your doctor before consuming large amounts of medicinal mushrooms or concentrated mushroom extracts.
REFERENCES
Adachi K, Nanba H, Otsuka M, Kuroda H. Blood pressure lowering activity present in the fruit body of Grifola frondosa (maitake). Chem Pharm Bull 1988;36:1000–6.
Chu KK et al. Coriolus versicolor: a medicinal mushroom with promising immunotherapeutic values. J of Clin Pharm. 2002 Sep;42(9):976-84.
Cui J and Chisti Y. Polysaccharopeptides of Coriolus versicolor: physiological activity, uses, and production. Biotech Adv 2003 Apr;21(2):109-22.
Fisher M and Yang LX. Anticancer effects and mechanisms of polysaccharide-K (PSK): implications of cancer immunotherapy. Anticancer Res 2002 May-Jun;22(3):1737-54.
Hobbs C. Medicinal Mushrooms. Santa Cruz, CA: Botanica Press, 1995, 125–8.
Guangwen Y, Jianbin Y, Dongqin L, et al. Immunomodulatory and therapeutic effects of lentinan in treating condyloma acuminata. CJIM 1999;5:190–2.
Jin H, Zhang G, Cao X, et al. Treatment of hypertension by ling zhi combined with hypotensor and its effects on arterial, arteriolar and capillary pressure and microcirculation. In: Nimmi H, Xiu RJ, Sawada T, Zheng C. (eds). Microcirculatory Approach to Asian Traditional Medicine. New York: Elsevier Science, 1996, 131–8.
Jones K. Reishi mushroom: Ancient medicine in modern times. Alt Compl Ther 1998;4:256–66.
Jones K. Shiitake: A major medicinal mushroom. Alt Compl Ther 1998;4:53–9.
Kammatsuse K et al. Studies on Ganoderma lucidum: I. Efficacy against hypertension and side effects. Yakugaku Zasshi 1985;105:531–3.
Kidd PM. The use of mushroom glucans and proteoglycans in cancer treatment. Alternative Medicine Review 2000 Feb;5(1):4-27.
Kubo K, Nanba H. Anti-hyperliposis effect of maitake fruit body (Grifola frondosa). I. Biol Pharm Bull 1997;20:781–5.
Lui JL, Lui RY. Enhancement of cordyceps tail polysaccharide on cellular immunological function in vitro. Chin Pharm J China 2001;36:738–41 [in Chinese].
Matsuoka H et al. Lentinan potentiates immunity and prolongs survival time of some patients. Anticancer Res 1997;17:2751–6.
Monro JA. Treatment of cancer with mushroom products. Arch of Environmental Health 2003 Aug, 58(8):533-7.
Nakamura K, Yamaguchi Y, Kagota S, et al. Activation of in vivo Kupffer cell function by oral administration of Cordyceps sinensis in rats. Jpn J Pharmacol 1999;79:505–8.
Nakamura K, Yamaguchi Y, Kagota S, et al. Inhibitory effect of Cordyceps sinensis on spontaneous liver metastasis of Lewis lung carcinoma and B16 melanoma cells in syngenic mice. Jpn J Pharmacol 1999;79:335–41.
Nanba H et al. The chemical structure of an antitumor polysaccharide in fruit bodies of Grifola frondosa (maitake). Chem Pharm Bull 1987;35:1162–8.
Nanba H. Immunostimulant activity in vivo and anti-HIV activity in vitro of 3 branched b-1–6-glucans extracted from maitake mushrooms (Grifola frondosa). VIII International Conference on AIDS, Amsterdam, 1992.
Shin KH, Lim SS, Lee SH, et al. Antioxidant and immunostimulating activities of the fruiting bodies of Paecilomyces japonica, a new type of Cordyceps sp. Ann NY Acad Sci 2001;928:261–73.
Shu HY. Oriental Materia Medica: A Concise Guide. Palos Verdes, CA: Oriental Healing Arts Press, 1986, 640–1.
Taguchi I. Clinical efficacy of lentinan on patients with stomach cancer: End point results of a four-year follow-up survey. Cancer Detect Prevent Suppl 1987;1:333–49.
Yamada Y et al. Antitumor effect of orally administered extracts from fruit body of Grifola frondosa (maitake). Chemotherapy 1990;38:790–6.
Yamaguchi Y, Kagota S, Nakamura K, et al. Antioxidant activity of the extracts from fruiting bodies of cultured Cordyceps sinensis. Phytother Res 2000;14:647–9.
Is Cleaner Really Better?
Bacteria are everywhere: in soil, dust, air, water and food. Recognizing their role in disease and taking measures to prevent and treat infections has saved many lives, but new hygiene standards are making our environment increasing sterile. We use pesticides to clean our soil, disinfectants to clean our homes, sanitizing sprays to clean the air, radiation and pasteurization to clean our food and antibacterial soap to clean our skin. Some experts believe this lack of exposure to normal bacteria in our environment has a negative effect on our health. Is it possible, or is cleaner really better?
Normal Flora
Bacteria are not just part of our environment, they are part of us, too. Our bodies contain more bacterial cells than human cells, about ten times more. Scientists estimate that each person carries 500 to 1,000 species of bacteria, totaling one quadrillion (1,000,000,000,000,000) microbes. Bacteria that are expected to be present and do not usually cause disease are normal flora. Specific species vary with age, diet, culture, environment and anatomical location. Also appropriately referred to as “friendly” bacteria, normal flora play important roles in immunity and digestive health.
Digestive Disturbances
In the gastrointestinal tract, friendly flora help digest food, produce vitamins and aid the absorption of nutrients. They prevent colonization of potential pathogens, or “unfriendly” microbes, not only in the intestines, but also on the skin and in the mouth and vagina. Friendly bacteria keep unfriendly microorganisms under control by maintaining an acidic pH and producing substances that inhibit their ability to grow and reproduce. When the bacterial balance is disturbed, increasing populations of potentially harmful bacteria, viruses and fungi (such as the yeast Candida albicans) can cause symptoms that range from inflammation and infection to indigestion and diarrhea.
Dysbiosis, an imbalance of intestinal flora, may result from a change in environment, a new diet or the use of antibiotics. Although antibiotics are useful to treat dangerous infections, they often kill the protective bacteria along with the pathogenic species, causing common side effects like nausea, vomiting, diarrhea and vaginal yeast infections in women.
Immune Implications
Bacteria play other important roles in immunity. They trigger the production of antibodies, which are proteins in the blood that alert the immune system to foreign substances. Low levels of antibodies produced in response to normal flora can cross-react with certain pathogenic microbes to prevent infection. Bacteria also stimulate the development of lymphatic tissue in the intestines, an extension of the immune system containing white blood cells that destroy foreign microorganisms and abnormal cells.
Bacteria can even impact allergies. When immune cells have not had sufficient exposure to microorganisms in the environment, they can overreact when they encounter foreign molecules. Hypersensitivity reactions aren’t limited to invading microbes and may also be triggered by harmless substances such as animal dander, pollen, mold spores and dust mites.
Some experts have noted that children in large families tend to have lower rates of allergic diseases, including hay fever, asthma and eczema. Older children can expose younger siblings to a wide array of bacteria that strengthen their developing immune systems.
Making Friends With Microbes
In general, cleaner is better only when it comes to individuals with compromised immune systems, who should always avoid unnecessary risk of infection. However, others can benefit from friendly bacteria and exposure can improve immunity and gastrointestinal function.
For healthy bacterial balance, avoid chemicals that kill normal flora, such as chlorine and antibiotics (unless infections are life-threatening). Antibiotics can be lifesaving medications, but they should only be used when absolutely necessary. Residues from antibiotics fed to animals can be ingested unintentionally, so choose organic foods, especially when it comes to animal products. Chlorine does reduce transmission of disease-causing microbes, but it also has a negative effect on the normal flora of the intestine and should be removed after it has served its purpose. Filter chlorine out of water used for drinking and showering, where it is inhaled with steam.
To increase exposure to friendly bacteria, spend time outside and play in the dirt. Gardening can provide benefits beyond bacteria, such as stress relief and fresh, seasonal, organic food. Avoid the use of pesticides, not just in the garden but on houseplants as well. When it comes to personal hygiene, antibacterial products are not necessary. Regular soap will kill unfriendly organisms, but excessive washing can remove protective skin oils as well as normal flora, increasing chances of irritation and infection. Friendly bacteria can also be supplemented. Look for products from reputable companies that have at least one billion colony-forming units (CFUs) per capsule, an expiration date and a lot number. Keep them in the refrigerator and take as directed by your doctor.
Normal Flora
Bacteria are not just part of our environment, they are part of us, too. Our bodies contain more bacterial cells than human cells, about ten times more. Scientists estimate that each person carries 500 to 1,000 species of bacteria, totaling one quadrillion (1,000,000,000,000,000) microbes. Bacteria that are expected to be present and do not usually cause disease are normal flora. Specific species vary with age, diet, culture, environment and anatomical location. Also appropriately referred to as “friendly” bacteria, normal flora play important roles in immunity and digestive health.
Digestive Disturbances
In the gastrointestinal tract, friendly flora help digest food, produce vitamins and aid the absorption of nutrients. They prevent colonization of potential pathogens, or “unfriendly” microbes, not only in the intestines, but also on the skin and in the mouth and vagina. Friendly bacteria keep unfriendly microorganisms under control by maintaining an acidic pH and producing substances that inhibit their ability to grow and reproduce. When the bacterial balance is disturbed, increasing populations of potentially harmful bacteria, viruses and fungi (such as the yeast Candida albicans) can cause symptoms that range from inflammation and infection to indigestion and diarrhea.
Dysbiosis, an imbalance of intestinal flora, may result from a change in environment, a new diet or the use of antibiotics. Although antibiotics are useful to treat dangerous infections, they often kill the protective bacteria along with the pathogenic species, causing common side effects like nausea, vomiting, diarrhea and vaginal yeast infections in women.
Immune Implications
Bacteria play other important roles in immunity. They trigger the production of antibodies, which are proteins in the blood that alert the immune system to foreign substances. Low levels of antibodies produced in response to normal flora can cross-react with certain pathogenic microbes to prevent infection. Bacteria also stimulate the development of lymphatic tissue in the intestines, an extension of the immune system containing white blood cells that destroy foreign microorganisms and abnormal cells.
Bacteria can even impact allergies. When immune cells have not had sufficient exposure to microorganisms in the environment, they can overreact when they encounter foreign molecules. Hypersensitivity reactions aren’t limited to invading microbes and may also be triggered by harmless substances such as animal dander, pollen, mold spores and dust mites.
Some experts have noted that children in large families tend to have lower rates of allergic diseases, including hay fever, asthma and eczema. Older children can expose younger siblings to a wide array of bacteria that strengthen their developing immune systems.
Making Friends With Microbes
In general, cleaner is better only when it comes to individuals with compromised immune systems, who should always avoid unnecessary risk of infection. However, others can benefit from friendly bacteria and exposure can improve immunity and gastrointestinal function.
For healthy bacterial balance, avoid chemicals that kill normal flora, such as chlorine and antibiotics (unless infections are life-threatening). Antibiotics can be lifesaving medications, but they should only be used when absolutely necessary. Residues from antibiotics fed to animals can be ingested unintentionally, so choose organic foods, especially when it comes to animal products. Chlorine does reduce transmission of disease-causing microbes, but it also has a negative effect on the normal flora of the intestine and should be removed after it has served its purpose. Filter chlorine out of water used for drinking and showering, where it is inhaled with steam.
To increase exposure to friendly bacteria, spend time outside and play in the dirt. Gardening can provide benefits beyond bacteria, such as stress relief and fresh, seasonal, organic food. Avoid the use of pesticides, not just in the garden but on houseplants as well. When it comes to personal hygiene, antibacterial products are not necessary. Regular soap will kill unfriendly organisms, but excessive washing can remove protective skin oils as well as normal flora, increasing chances of irritation and infection. Friendly bacteria can also be supplemented. Look for products from reputable companies that have at least one billion colony-forming units (CFUs) per capsule, an expiration date and a lot number. Keep them in the refrigerator and take as directed by your doctor.
Overcoming Obstacles to Infertility
Conventional treatments for infertility often involve high costs and low success rates: approximately 5 to 30 percent, depending on the procedure, age of the female partner, quality of the egg and sperm and skill of the treatment team. The procedures that are successful are not without side effects. In-Vitro Fertilization (IVF) and Intracytoplasmic Sperm Injection (ISCI) increase the risk of multiple pregnancies, low birth weight, birth defects and disability in surviving infants. Although necessary and rewarding for some couples, assisted reproductive technology may not be essential for everyone.
In 2002, a joint study from the National Institute of Environmental Health Sciences in North Carolina and the University of Padua in Italy analyzed the fertility of 782 couples from seven European cities. Researchers concluded that most of the women with no known reasons for not conceiving naturally who did not achieve pregnancy during the first year of trying became pregnant the second year, unassisted. Lead investigator Dr. David Dunson recommended delaying assisted fertility treatments for healthy couples until they have tried to get pregnant on their own for 18 to 24 months. Focusing on optimal wellness and removing obstacles to infertility may eliminate the need for high-tech treatments.
Medical Assessment
Couples have the best chance of conceiving when both partners are in ideal health. There are a number of medical conditions that can interfere with fertility including celiac disease, inflammatory bowel disease and infections of the urinary tract and reproductive organs. Health problems specific to women include polycystic ovarian syndrome, fallopian tube blockage or damage and uterine abnormalities such as fibroids and endometriosis. For men, conditions associated with reduced fertility include abnormal sperm, undescended testes, varicocele (enlargement of veins in the spermatic cord) and obstructions of the reproductive system from scarring after injury, surgery or infection.
Before a couple starts trying to conceive, each partner should have a complete health check-up and address any abnormalities. The check-up should include a thorough physical exam and laboratory tests to screen for infection, nutritional deficiencies and diabetes, and to evaluate liver, kidney, thyroid and cardiovascular function. If sperm abnormalities are suspected, a semen analysis will measure the volume of semen, sperm count, sperm mobility and percentage of abnormal sperm.
Body Mass Index
A healthy weight is important for optimum wellness and critical for achieving a pregnancy, especially in women. Responding to primitive survival mechanisms, the body perceives limited food intake and weight loss as signs of starvation. It shuts down non-essential systems, like reproduction, and ovulation stops until fat stores are sufficient.
When the amount of fat tissue increases, so do estrogen levels, but sometimes too much. Overweight women also have lower rates of fertility. Fortunately, weight loss as little as ten percent can improve hormone imbalance and restore ovulation, increasing chances of pregnancy.
Body mass index (BMI) is a ratio of weight to height that provides a better estimate of fat distribution than weight alone. Individuals with a BMI below 20 are considered underweight, while those with a BMI above 24 are overweight. To achieve an ideal BMI, regular exercise and a healthy diet are essential.
Good Nutrition
For optimum health, eat a varied diet high in fiber, vegetables, fruit, whole grains, legumes and healthy fats like olive oil, avocado, raw nuts and seeds, and wild coldwater fish including salmon, halibut, herring, sardines and anchovies. Avoid tap water, refined carbohydrates like sugar and white flour, processed foods, deep fried foods, caffeine, alcohol, unnecessary medicines and foods that contain potentially harmful pesticides, ripening agents, waxes, hormones, antibiotics and genetically modified organisms.
Sometimes people don’t get all of the nutrients they need from their diet, so a multiple vitamin-mineral supplement is good insurance. Certain nutrients are especially important for reproductive processes, including omega-3 fatty acids, zinc, selenium, manganese, iron, folate and vitamins C, E, A, B6 and B12. Amino acids arginine and carnitine can improve the production and function of sperm. Some nutrients can be harmful when taken incorrectly, so see a qualified practitioner before starting supplementation.
Exercise and Stress Management
Wellness of body, mind and spirit is not possible without exercise and stress management. A regular fitness routine should incorporate aerobic, strengthening and stretching exercises. Make it a priority and schedule time for physical activity six days each week. Talk to your doctor before starting a new exercise regimen; she or he can provide individual recommendations for intensity, duration and target heart rate.
Exercise is one way to manage stress. Basic breathing exercises and progressive muscle relaxation work well too. Some activities exercise both the body and mind, like yoga and qi gong.
According to Chinese medicine philosophy, illness results from congestion and stagnation. When qi (energy) flows freely and evenly through the body, healing can take place. Qi gong is a movement technique that embodies this ancient wisdom and is quickly gaining popularity in the Western world.
Environmental Awareness
The Third National Report on Human Exposure to Environmental Chemicals from the Centers for Disease Control recently confirmed that certain toxins in our environment affect hormone balance and fertility. Potentially harmful chemicals are found in insecticides, herbicides, fungicides, solvents, plastics, heavy metals, household cleaners, fragrances, nail polish and construction materials. Couples who want to conceive should avoid unnecessary exposure.
Non-toxic building materials are essential for parents-to-be who plan to remodel a room for a baby or move into a new home. Potential parents should avoid carpet, particleboard furniture, vinyl and linoleum flooring. Good choices include “no-VOC” (volatile organic compounds) paint and sealant, and inert building materials, such as ceramic, stone, slate, bamboo, porcelain and stainless steel. A non-toxic home is not only good for conception, it will create a healthy environment for raising children.
Alternative Approaches
Couples who are in optimal health but unable to conceive after two years should seek medical advice, especially when the female partner is above the age of 35. Whether or not conventional therapies are part of the picture, alternative options such as botanical (plant) medicines, homeopathy and acupuncture can be helpful. These couples should find a qualified practitioner experienced in treating infertility and inform everyone on their treatment team of all the therapies they are using.
In 2002, a joint study from the National Institute of Environmental Health Sciences in North Carolina and the University of Padua in Italy analyzed the fertility of 782 couples from seven European cities. Researchers concluded that most of the women with no known reasons for not conceiving naturally who did not achieve pregnancy during the first year of trying became pregnant the second year, unassisted. Lead investigator Dr. David Dunson recommended delaying assisted fertility treatments for healthy couples until they have tried to get pregnant on their own for 18 to 24 months. Focusing on optimal wellness and removing obstacles to infertility may eliminate the need for high-tech treatments.
Medical Assessment
Couples have the best chance of conceiving when both partners are in ideal health. There are a number of medical conditions that can interfere with fertility including celiac disease, inflammatory bowel disease and infections of the urinary tract and reproductive organs. Health problems specific to women include polycystic ovarian syndrome, fallopian tube blockage or damage and uterine abnormalities such as fibroids and endometriosis. For men, conditions associated with reduced fertility include abnormal sperm, undescended testes, varicocele (enlargement of veins in the spermatic cord) and obstructions of the reproductive system from scarring after injury, surgery or infection.
Before a couple starts trying to conceive, each partner should have a complete health check-up and address any abnormalities. The check-up should include a thorough physical exam and laboratory tests to screen for infection, nutritional deficiencies and diabetes, and to evaluate liver, kidney, thyroid and cardiovascular function. If sperm abnormalities are suspected, a semen analysis will measure the volume of semen, sperm count, sperm mobility and percentage of abnormal sperm.
Body Mass Index
A healthy weight is important for optimum wellness and critical for achieving a pregnancy, especially in women. Responding to primitive survival mechanisms, the body perceives limited food intake and weight loss as signs of starvation. It shuts down non-essential systems, like reproduction, and ovulation stops until fat stores are sufficient.
When the amount of fat tissue increases, so do estrogen levels, but sometimes too much. Overweight women also have lower rates of fertility. Fortunately, weight loss as little as ten percent can improve hormone imbalance and restore ovulation, increasing chances of pregnancy.
Body mass index (BMI) is a ratio of weight to height that provides a better estimate of fat distribution than weight alone. Individuals with a BMI below 20 are considered underweight, while those with a BMI above 24 are overweight. To achieve an ideal BMI, regular exercise and a healthy diet are essential.
Good Nutrition
For optimum health, eat a varied diet high in fiber, vegetables, fruit, whole grains, legumes and healthy fats like olive oil, avocado, raw nuts and seeds, and wild coldwater fish including salmon, halibut, herring, sardines and anchovies. Avoid tap water, refined carbohydrates like sugar and white flour, processed foods, deep fried foods, caffeine, alcohol, unnecessary medicines and foods that contain potentially harmful pesticides, ripening agents, waxes, hormones, antibiotics and genetically modified organisms.
Sometimes people don’t get all of the nutrients they need from their diet, so a multiple vitamin-mineral supplement is good insurance. Certain nutrients are especially important for reproductive processes, including omega-3 fatty acids, zinc, selenium, manganese, iron, folate and vitamins C, E, A, B6 and B12. Amino acids arginine and carnitine can improve the production and function of sperm. Some nutrients can be harmful when taken incorrectly, so see a qualified practitioner before starting supplementation.
Exercise and Stress Management
Wellness of body, mind and spirit is not possible without exercise and stress management. A regular fitness routine should incorporate aerobic, strengthening and stretching exercises. Make it a priority and schedule time for physical activity six days each week. Talk to your doctor before starting a new exercise regimen; she or he can provide individual recommendations for intensity, duration and target heart rate.
Exercise is one way to manage stress. Basic breathing exercises and progressive muscle relaxation work well too. Some activities exercise both the body and mind, like yoga and qi gong.
According to Chinese medicine philosophy, illness results from congestion and stagnation. When qi (energy) flows freely and evenly through the body, healing can take place. Qi gong is a movement technique that embodies this ancient wisdom and is quickly gaining popularity in the Western world.
Environmental Awareness
The Third National Report on Human Exposure to Environmental Chemicals from the Centers for Disease Control recently confirmed that certain toxins in our environment affect hormone balance and fertility. Potentially harmful chemicals are found in insecticides, herbicides, fungicides, solvents, plastics, heavy metals, household cleaners, fragrances, nail polish and construction materials. Couples who want to conceive should avoid unnecessary exposure.
Non-toxic building materials are essential for parents-to-be who plan to remodel a room for a baby or move into a new home. Potential parents should avoid carpet, particleboard furniture, vinyl and linoleum flooring. Good choices include “no-VOC” (volatile organic compounds) paint and sealant, and inert building materials, such as ceramic, stone, slate, bamboo, porcelain and stainless steel. A non-toxic home is not only good for conception, it will create a healthy environment for raising children.
Alternative Approaches
Couples who are in optimal health but unable to conceive after two years should seek medical advice, especially when the female partner is above the age of 35. Whether or not conventional therapies are part of the picture, alternative options such as botanical (plant) medicines, homeopathy and acupuncture can be helpful. These couples should find a qualified practitioner experienced in treating infertility and inform everyone on their treatment team of all the therapies they are using.
Fertility Awareness for Reproductive Health
Despite decades of medical progress and technological advancement, researchers have yet to design a perfect form of birth control and many women still struggle with infertility. But ancient wisdom may help answer these modern dilemmas. One of the oldest and most widely practiced strategies of conception and contraception, Fertility Awareness empowers women to become knowledgeable and active in their reproductive health. Whether they want to avoid a pregnancy, achieve one or simply learn more about their bodies, understanding monthly hormone cycles is essential for better health and better health care.
The Method
Fertility Awareness (FA), also known as the Sympto-Thermal Method, helps women and couples understand basic information about fertility and reproduction. Three fertility signs – waking body temperature, cervical fluid and position of the cervix – are charted on a daily basis to identify the fertile days of each menstrual cycle, and to determine if and when ovulation and pregnancy occur.
Like any new skill, FA must be learned and used correctly to be effective. Many women can learn the charting techniques and rules of interpretation by reading a book. Others may prefer to take a class with a certified instructor. Once the basic principles are learned, charting only takes minutes each day but requires a commitment to consistent practice.
Contraception
According to Planned Parenthood, Fertility Awareness is 97 to 99 percent effective when used correctly. Unlike other methods of contraception, FA is free of chemicals, exogenous hormones and side effects. Through identification of fertile days, FA shortens the time that couples need to use barrier contraceptive devices, such as condoms, diaphragms or cervical caps.
Fertility Awareness is often confused with the Rhythm Method and Natural Family Planning. Although none prevent sexually transmitted diseases, all three can be used as birth control, with varying degrees of success.
The Rhythm Method relies on past cycles to predict future fertility. In contrast, FA is based on daily observation of current fertility signs to determine if a woman can become pregnant on any given day. Women are only fertile a few days each month, around the time of ovulation. Because the length of each cycle and the exact day of ovulation may vary from month to month for each woman, FA is much more accurate than the Rhythm Method.
Natural Family Planning is similar to FA, but couples abstain from intercourse during fertile days, rather than using barrier methods of contraception. Couples who use Natural Family Planning may have religious reasons to choose abstinence over contraception, but like couples who practice FA, they desire a natural method of effective birth control.
Conception
Just as the identification of fertile days can be used to avoid pregnancy, it can also be used to achieve pregnancy. Menstrual cycles vary among women, usually from 24 to 36 days, but many health care practitioners assume that women have 28 day cycles and ovulate on day 14. Women who are treated for infertility often undergo expensive and uncomfortable tests and procedures, but these are only effective when timed correctly.
When couples are trying to get pregnant, FA will not only determine when sexual intercourse is likely to result in conception, but it can provide vital information for the diagnosis and treatment of infertility. Women who practice FA can help their doctors determine whether their fertility problems result from hormone imbalance, infertile cervical fluid, anovulation, late ovulation, a short luteal phase or miscarriage. With this information, doctors can time tests and procedures to ensure optimal results.
Reproductive Health
Fertility Awareness can also be a useful tool in other areas of reproductive health. When women regularly chart their fertility signs, they recognize changes that may indicate potential health problems. Those who experience irregular bleeding, cervical abnormalities, premenstrual syndrome and vaginal or urinary tract infections can provide their doctors with information to facilitate diagnosis and prevent unnecessary and invasive tests. Many health care practitioners diagnose common conditions based on the average women’s symptoms, but women who practice FA can help their doctors identify individual irregularities based on the unique nature of their menstrual cycle.
Resources
For more information about Fertility Awareness, books are a great place to start. Taking Charge of Your Fertility by Toni Weschler and The Garden of Fertility by Katie Singer are both excellent resources.
Or find a certified instructor near you by contacting your local health department or Planned Parenthood for information and referrals. For classes and workshops in New York City, contact the Fertility Awareness Center at 212-475-4490.
The Method
Fertility Awareness (FA), also known as the Sympto-Thermal Method, helps women and couples understand basic information about fertility and reproduction. Three fertility signs – waking body temperature, cervical fluid and position of the cervix – are charted on a daily basis to identify the fertile days of each menstrual cycle, and to determine if and when ovulation and pregnancy occur.
Like any new skill, FA must be learned and used correctly to be effective. Many women can learn the charting techniques and rules of interpretation by reading a book. Others may prefer to take a class with a certified instructor. Once the basic principles are learned, charting only takes minutes each day but requires a commitment to consistent practice.
Contraception
According to Planned Parenthood, Fertility Awareness is 97 to 99 percent effective when used correctly. Unlike other methods of contraception, FA is free of chemicals, exogenous hormones and side effects. Through identification of fertile days, FA shortens the time that couples need to use barrier contraceptive devices, such as condoms, diaphragms or cervical caps.
Fertility Awareness is often confused with the Rhythm Method and Natural Family Planning. Although none prevent sexually transmitted diseases, all three can be used as birth control, with varying degrees of success.
The Rhythm Method relies on past cycles to predict future fertility. In contrast, FA is based on daily observation of current fertility signs to determine if a woman can become pregnant on any given day. Women are only fertile a few days each month, around the time of ovulation. Because the length of each cycle and the exact day of ovulation may vary from month to month for each woman, FA is much more accurate than the Rhythm Method.
Natural Family Planning is similar to FA, but couples abstain from intercourse during fertile days, rather than using barrier methods of contraception. Couples who use Natural Family Planning may have religious reasons to choose abstinence over contraception, but like couples who practice FA, they desire a natural method of effective birth control.
Conception
Just as the identification of fertile days can be used to avoid pregnancy, it can also be used to achieve pregnancy. Menstrual cycles vary among women, usually from 24 to 36 days, but many health care practitioners assume that women have 28 day cycles and ovulate on day 14. Women who are treated for infertility often undergo expensive and uncomfortable tests and procedures, but these are only effective when timed correctly.
When couples are trying to get pregnant, FA will not only determine when sexual intercourse is likely to result in conception, but it can provide vital information for the diagnosis and treatment of infertility. Women who practice FA can help their doctors determine whether their fertility problems result from hormone imbalance, infertile cervical fluid, anovulation, late ovulation, a short luteal phase or miscarriage. With this information, doctors can time tests and procedures to ensure optimal results.
Reproductive Health
Fertility Awareness can also be a useful tool in other areas of reproductive health. When women regularly chart their fertility signs, they recognize changes that may indicate potential health problems. Those who experience irregular bleeding, cervical abnormalities, premenstrual syndrome and vaginal or urinary tract infections can provide their doctors with information to facilitate diagnosis and prevent unnecessary and invasive tests. Many health care practitioners diagnose common conditions based on the average women’s symptoms, but women who practice FA can help their doctors identify individual irregularities based on the unique nature of their menstrual cycle.
Resources
For more information about Fertility Awareness, books are a great place to start. Taking Charge of Your Fertility by Toni Weschler and The Garden of Fertility by Katie Singer are both excellent resources.
Or find a certified instructor near you by contacting your local health department or Planned Parenthood for information and referrals. For classes and workshops in New York City, contact the Fertility Awareness Center at 212-475-4490.
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