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.
The Locavore Movement
Eating locally is the latest diet trend among health nuts and environmental advocates alike. The locavore movement is as old as our early human ancestors, whose only option was to forage and hunt for food, but the recent popularity of books such as Barbara Kingsolver’s Animal, Vegetable, Miracle and Plenty by Canadian couple Alisa Smith and J.B. MacKinnon has inspired people across the country to take a new look at this old diet. People are also taking action: more families are planting their own gardens and an increasing number of businesses are offering local fare. But eating local foods is not just a new trend, it’s a better way of life for both people and the planet.
Environmental Issues
According to a 2002 study by the Worldwatch Institute, food travels between 1500 and 2500 miles from the industrial farm where it was grown to the average person’s plate. The enormous amount of fossil fuels used to transport food long distances has a significant impact on the environment. Emissions of carbon dioxide contribute to the Greenhouse Effect and global warming while emissions of particulate matter, sulfur oxide and nitrogen oxide are responsible for smog, air pollution and rising rates of asthma, bronchitis, pneumonia and other respiratory diseases. The oxide gases combine with water vapor in clouds to form sulfuric and nitric acids that become part of rain and snow. This precipitation pollutes water sources and damages ecosystems when lakes and rivers become too acidic to support plant and animal life.
Environmental costs of shipping foods long distances also include energy required for processing, refrigeration and packaging. Plastic packaging usually ends up in landfills where it can take 1000 years to degrade, polluting soil and water in the process.
The sources of most foods shipped long distances – industrial monoculture farms and confined animal feeding operations – also damage air and water quality by spraying pesticides and producing pollutants such as carbon dioxide, hydrogen sulfide, methane, and ammonia. In contrast, small family farms supplying local foods usually employ sustainable production methods like crop rotation and management-intensive grazing. They often improve the quality of the land they manage by enhancing soil fertility, water quality and biodiversity.
Health Benefits
Any gourmet cook or professional chef will tell you that local foods are best because they are freshest. The flavor and texture of fruits and vegetables ripened on the plants that grew them and picked within hours of purchase is nothing like that of produce items picked days or weeks in advance and ripened artificially. But fresh, local foods not only taste better, they are much more nutritious. As soon as fruits and vegetables are picked, vitamins, minerals and other healthful phytonutrients begin to break down. When days or weeks pass between harvest and consumption, produce items can lose significant nutritional value.
Furthermore, local foods are usually whole foods. Unlike their processed counterparts, whole foods do not contain additives, preservatives, emulsifiers, dyes, artificial sweeteners or other chemicals that can have negative impacts on health. Processing foods removes nutrients, fiber and water that are essential to healthy digestion and optimal wellness. Whole foods, fresh or preserved at their peak, are always the best choice.
Do-It-Yourself Solutions
The best way to eat local foods year-round is to stock up during peak season and preserve what you don’t eat fresh by canning, freezing, drying, dehydrating or fermenting. Finding these foods can be easy, and you may be able to start in your own backyard.
Garden plots can be planted in any sunny patch of soil. Fruit trees and edible flowers such as lavender, nasturtium and violets make attractive additions to landscaping designs. When yard space is not available, container gardens can be placed on porches, balconies and windowsills. Food can be grown almost anywhere, as long as you choose plants to fit the conditions (sunshine, shade, temperature, moisture). For gardeners without a green space, community gardens offer a viable alternative.
For shoppers who don’t garden, farmers markets offer fresh, seasonal, local foods, from fruits and vegetables to eggs, cheeses and meats. Many also offer fish and seafood (in coastal areas), honey, wine, cider, juices, fruit preserves and pickled vegetables. Some farms offer Pick-Your-Own programs that welcome people who want to pick their own fruits and vegetables. Food cooperatives often carry local produce as well.
Other do-it-yourself strategies include beekeeping, hunting, fishing and foraging. Hunters and fishers should seek local licenses and the knowledge to operate their equipment safely in designated areas. Wild berries, salad greens and mushrooms can often be gathered, depending on season and climate. Edible plants may include strawberries, raspberries, blackberries, elderberries, mulberries, dandelion greens, nettles, lamb’s quarters, chicory, purslane, ramps (wild leeks), chanterelles, morels and oyster mushrooms. Foragers should be knowledgeable about the food they gather, as some wild plants can be poisonous. Around New York City, naturalist Steve Brill hosts tours and talks that teach attendees to identify local edible and medicinal wild plants and mushrooms.
Booming Businesses
The rising popularity of eating a local diet has prompted new business ventures for gardeners and chefs alike. Such services are an ideal option for people who don’t have the time, energy, interest or ability to manage their own gardens, shop for local foods or make their own meals.
Personal gardeners offer the benefits of a garden and fresh-picked produce without the long hours of labor. In cities such as Portland, Oregon and San Francisco, California gardening services offer clients a menu of produce varieties to choose from and design gardens tailored to meet their needs and preferences. They plant and tend the garden and pick the produce. Some gardening businesses also provide consultations for those who want to manage their own gardens but need advice.
Community-Supported Agriculture (CSA) provides customers with shares of seasonal, farm-fresh foods each week. CSA shares usually include a variety of vegetables and some offer fruits, flowers, baked goods, dairy products and eggs from free-range or pasture-raised chickens. Produce is usually organic (check with the farmer), always fresh-picked and available for weekly pick-up at a regular location during harvest season.
For those who want to skip the gardening, shopping and cooking completely, some personal chefs offer meals composed of local ingredients.
Restaurants are accommodating local diets too. Across the globe, from the 100 Mile Café in Melbourne, Australia to The Plaza Hotel in New York City, an increasing number of eateries are proposing local menus. It is now easier than ever for locavores to dine out and support businesses that support their way of life.
Resources
To learn more about gardening, food preservation, beekeeping, hunting, fishing, foraging, and cooking local foods, visit your library or bookstore to browse the bountiful selection of books on these subjects. Instructional DVDs may also available.
Also, online resources abound. To find a farmers market or CSA near you, visit localharvest.org. Visit communitygarden.org to find a community garden in your neighborhood. To find farms where you can pick your own produce, visit pickyourown.org. Localfork.com can help you find restaurants serving local foods in New York and other selected communities. For more local resources throughout United States and Canada, visit 100milediet.org.
Environmental Issues
According to a 2002 study by the Worldwatch Institute, food travels between 1500 and 2500 miles from the industrial farm where it was grown to the average person’s plate. The enormous amount of fossil fuels used to transport food long distances has a significant impact on the environment. Emissions of carbon dioxide contribute to the Greenhouse Effect and global warming while emissions of particulate matter, sulfur oxide and nitrogen oxide are responsible for smog, air pollution and rising rates of asthma, bronchitis, pneumonia and other respiratory diseases. The oxide gases combine with water vapor in clouds to form sulfuric and nitric acids that become part of rain and snow. This precipitation pollutes water sources and damages ecosystems when lakes and rivers become too acidic to support plant and animal life.
Environmental costs of shipping foods long distances also include energy required for processing, refrigeration and packaging. Plastic packaging usually ends up in landfills where it can take 1000 years to degrade, polluting soil and water in the process.
The sources of most foods shipped long distances – industrial monoculture farms and confined animal feeding operations – also damage air and water quality by spraying pesticides and producing pollutants such as carbon dioxide, hydrogen sulfide, methane, and ammonia. In contrast, small family farms supplying local foods usually employ sustainable production methods like crop rotation and management-intensive grazing. They often improve the quality of the land they manage by enhancing soil fertility, water quality and biodiversity.
Health Benefits
Any gourmet cook or professional chef will tell you that local foods are best because they are freshest. The flavor and texture of fruits and vegetables ripened on the plants that grew them and picked within hours of purchase is nothing like that of produce items picked days or weeks in advance and ripened artificially. But fresh, local foods not only taste better, they are much more nutritious. As soon as fruits and vegetables are picked, vitamins, minerals and other healthful phytonutrients begin to break down. When days or weeks pass between harvest and consumption, produce items can lose significant nutritional value.
Furthermore, local foods are usually whole foods. Unlike their processed counterparts, whole foods do not contain additives, preservatives, emulsifiers, dyes, artificial sweeteners or other chemicals that can have negative impacts on health. Processing foods removes nutrients, fiber and water that are essential to healthy digestion and optimal wellness. Whole foods, fresh or preserved at their peak, are always the best choice.
Do-It-Yourself Solutions
The best way to eat local foods year-round is to stock up during peak season and preserve what you don’t eat fresh by canning, freezing, drying, dehydrating or fermenting. Finding these foods can be easy, and you may be able to start in your own backyard.
Garden plots can be planted in any sunny patch of soil. Fruit trees and edible flowers such as lavender, nasturtium and violets make attractive additions to landscaping designs. When yard space is not available, container gardens can be placed on porches, balconies and windowsills. Food can be grown almost anywhere, as long as you choose plants to fit the conditions (sunshine, shade, temperature, moisture). For gardeners without a green space, community gardens offer a viable alternative.
For shoppers who don’t garden, farmers markets offer fresh, seasonal, local foods, from fruits and vegetables to eggs, cheeses and meats. Many also offer fish and seafood (in coastal areas), honey, wine, cider, juices, fruit preserves and pickled vegetables. Some farms offer Pick-Your-Own programs that welcome people who want to pick their own fruits and vegetables. Food cooperatives often carry local produce as well.
Other do-it-yourself strategies include beekeeping, hunting, fishing and foraging. Hunters and fishers should seek local licenses and the knowledge to operate their equipment safely in designated areas. Wild berries, salad greens and mushrooms can often be gathered, depending on season and climate. Edible plants may include strawberries, raspberries, blackberries, elderberries, mulberries, dandelion greens, nettles, lamb’s quarters, chicory, purslane, ramps (wild leeks), chanterelles, morels and oyster mushrooms. Foragers should be knowledgeable about the food they gather, as some wild plants can be poisonous. Around New York City, naturalist Steve Brill hosts tours and talks that teach attendees to identify local edible and medicinal wild plants and mushrooms.
Booming Businesses
The rising popularity of eating a local diet has prompted new business ventures for gardeners and chefs alike. Such services are an ideal option for people who don’t have the time, energy, interest or ability to manage their own gardens, shop for local foods or make their own meals.
Personal gardeners offer the benefits of a garden and fresh-picked produce without the long hours of labor. In cities such as Portland, Oregon and San Francisco, California gardening services offer clients a menu of produce varieties to choose from and design gardens tailored to meet their needs and preferences. They plant and tend the garden and pick the produce. Some gardening businesses also provide consultations for those who want to manage their own gardens but need advice.
Community-Supported Agriculture (CSA) provides customers with shares of seasonal, farm-fresh foods each week. CSA shares usually include a variety of vegetables and some offer fruits, flowers, baked goods, dairy products and eggs from free-range or pasture-raised chickens. Produce is usually organic (check with the farmer), always fresh-picked and available for weekly pick-up at a regular location during harvest season.
For those who want to skip the gardening, shopping and cooking completely, some personal chefs offer meals composed of local ingredients.
Restaurants are accommodating local diets too. Across the globe, from the 100 Mile Café in Melbourne, Australia to The Plaza Hotel in New York City, an increasing number of eateries are proposing local menus. It is now easier than ever for locavores to dine out and support businesses that support their way of life.
Resources
To learn more about gardening, food preservation, beekeeping, hunting, fishing, foraging, and cooking local foods, visit your library or bookstore to browse the bountiful selection of books on these subjects. Instructional DVDs may also available.
Also, online resources abound. To find a farmers market or CSA near you, visit localharvest.org. Visit communitygarden.org to find a community garden in your neighborhood. To find farms where you can pick your own produce, visit pickyourown.org. Localfork.com can help you find restaurants serving local foods in New York and other selected communities. For more local resources throughout United States and Canada, visit 100milediet.org.
Probiotics For Better Health
The gastrointestinal tract is a complex ecosystem and microorganisms are essential. Experts have estimated that the human body contains more bacterial cells than human cells, so it’s no wonder that intestinal flora can have important impacts on health. The balance of microorganisms in the gastrointestinal tract can be influenced by age, diet, antibiotic use and stress. When the delicate balance is disturbed, disease and dysfunction often follow. Fortunately, as recent research studies show, supplementing healthy flora can reestablish microbial balance and improve many health conditions.
Probiotic Basics
Probiotics are beneficial live microorganisms naturally present in the human gastrointestinal tract. They can be taken as a dietary supplement in capsule, tablet or powder form, but certain foods, such as yogurt, kefir and miso contain these organisms as well.
Probiotics generally come from two groups of bacteria, Lactobacillus and Bifidobacterium, and one species of yeast, Saccharomyces boulardii. Each bacterial group has several species, such as Lactobacillus acidophilus and Bifidobacterium bifidis, and within each species exist several strains. Probiotics are generally safe and well tolerated. Side effects are rare and usually limited to mild digestive disturbances such as gas and bloating.
Anti-microbial Effects
Probiotics prevent pathogenic microbes such as parasites, fungi, yeasts and bacteria from attaching to the wall of the intestines. They also produce bacteriocins, proteins that are lethal to disease-causing bacteria. Probiotics also that maintain a pH that is unfavorable for many pathogenic microorganisms by secreting compounds such as lactic acid, acetic acid and hydrogen peroxide.
Not only are probiotics useful for preventing and treating gastrointestinal infections, but they are also effective against diarrhea and other infections. Probiotics can improve symptoms of antibiotic-induced diarrhea, radiotherapy-induced diarrhea, irritable bowel syndrome, sinus infections, urinary tract infections, bacterial vaginosis and yeast infections in women. Continued use of probiotics can also prevent recurrences.
Anti-allergy and Anti-inflammatory Effects
Researchers in Finland have demonstrated the benefit of probiotic supplementation in the prevention and treatment of allergic inflammation. In a double-blind, randomized, placebo-controlled study, twenty-seven breast-fed infants diagnosed with atopic eczema were weaned to whey formulas with or without probiotics, specifically Bidifobacterium lactis or Lactobacillus rhamnosus GG. The infants who were given either strain of probiotics experienced great improvements in their skin conditions compared to the placebo group. Another study followed more than one hundred four year old children and concluded that those given Lactobacillus rhamnosus GG during the first two years of life had the lowest rates of eczema.
The use of probiotics in other inflammatory conditions, such as Crohn’s disease and ulcerative colitis, is under investigation. A small study in Italy followed twenty-four patients with Crohn’s disease and found that after four weeks of supplementation with Saccharomyces boulardii, seventeen of them went into remission. Overall, studies have had mixed results, but the research continues.
Immune System Support
Supplementation with probiotics has been associated with increased immunity and resistance to cancer and infection. Studies on animals and humans have demonstrated that lactic acid bacteria like Lactobacillus acidophilus and Bifidobacterium lactis can increase levels of white blood cells and immune factors – such as antibodies, cytokines and interferon – that modulate the immune system. Additionally, Bifidobacterium lactis has also been shown to enhance activity of natural killer cells.
Clinical trials have tested the effectiveness of probiotics on certain immune-related diseases, such as cancer. A double-blind, randomized, placebo-controlled study in Ireland followed eighty patients for twelve weeks. Some had been diagnosed with colon cancer and others had undergone surgery for removal of intestinal polyps. Those who had been given probiotic strains Lactobacillus rhamnosus GG and Bifidobacterium lactis reduced their risk of development and recurrence of colorectal cancer.
Benefits for Babies
Probiotics have benefits for babies too. Supplementation can reduce risk of diarrhea in infants, especially rotavirus gastroenteritis. Lactobacillus rhamnosus GG has been shown to decrease incidence of cavities in children. Preliminary trials also suggest that supplementation with Lactobacillus rhamnosus GG may reduce frequency of respiratory tract infections as well as related antibiotic treatments and absences from school. Additionally, there is evidence that preterm infants and babies with low birth weight may benefit from supplementation with Saccharomyces boulardii. This yeast inhibits colonization by pathogenic Candida species and promotes a balance of stool flora similar to that of breast-fed babies.
Supplement Standards
Your doctor can recommend the best strains of microorganisms for you, as well as an appropriate dosage. Some probiotic supplements also contain prebiotics, which are complex sugars such as inulin, lactulose or fructo-oligosaccharides (FOS) that stimulate growth of beneficial bacteria. In some individuals, FOS can cause gas and bloating. Alternatively, prebiotics can also be supplied by the diet. Food sources include garlic, onions and fermented foods such as miso, tempeh, kefir and kombucha.
Choose carefully when selecting probiotic supplements. Unless otherwise indicated, most probiotics need to be refrigerated to maintain viable and stable live cultures. Buy products that have been kept cool and store them in the fridge when you get home. The label should list the ingredients and each serving should contain at least one billion colony-forming units (CFU). A lot or batch number should also be listed, along with the name and address of the manufacturer.
To ensure that products have been tested by an independent lab, look for seals from independent organizations like the United States Pharmacopeia, the National Nutritional Foods Association, Consumer Lab or National Sanitation Foundation (NSF) International. Certification guarantees that supplements contain what they are labeled to contain. However, it doesn’t ensure that manufacturers started with the highest quality raw ingredients or tested them in clinical trials.
Probiotic Basics
Probiotics are beneficial live microorganisms naturally present in the human gastrointestinal tract. They can be taken as a dietary supplement in capsule, tablet or powder form, but certain foods, such as yogurt, kefir and miso contain these organisms as well.
Probiotics generally come from two groups of bacteria, Lactobacillus and Bifidobacterium, and one species of yeast, Saccharomyces boulardii. Each bacterial group has several species, such as Lactobacillus acidophilus and Bifidobacterium bifidis, and within each species exist several strains. Probiotics are generally safe and well tolerated. Side effects are rare and usually limited to mild digestive disturbances such as gas and bloating.
Anti-microbial Effects
Probiotics prevent pathogenic microbes such as parasites, fungi, yeasts and bacteria from attaching to the wall of the intestines. They also produce bacteriocins, proteins that are lethal to disease-causing bacteria. Probiotics also that maintain a pH that is unfavorable for many pathogenic microorganisms by secreting compounds such as lactic acid, acetic acid and hydrogen peroxide.
Not only are probiotics useful for preventing and treating gastrointestinal infections, but they are also effective against diarrhea and other infections. Probiotics can improve symptoms of antibiotic-induced diarrhea, radiotherapy-induced diarrhea, irritable bowel syndrome, sinus infections, urinary tract infections, bacterial vaginosis and yeast infections in women. Continued use of probiotics can also prevent recurrences.
Anti-allergy and Anti-inflammatory Effects
Researchers in Finland have demonstrated the benefit of probiotic supplementation in the prevention and treatment of allergic inflammation. In a double-blind, randomized, placebo-controlled study, twenty-seven breast-fed infants diagnosed with atopic eczema were weaned to whey formulas with or without probiotics, specifically Bidifobacterium lactis or Lactobacillus rhamnosus GG. The infants who were given either strain of probiotics experienced great improvements in their skin conditions compared to the placebo group. Another study followed more than one hundred four year old children and concluded that those given Lactobacillus rhamnosus GG during the first two years of life had the lowest rates of eczema.
The use of probiotics in other inflammatory conditions, such as Crohn’s disease and ulcerative colitis, is under investigation. A small study in Italy followed twenty-four patients with Crohn’s disease and found that after four weeks of supplementation with Saccharomyces boulardii, seventeen of them went into remission. Overall, studies have had mixed results, but the research continues.
Immune System Support
Supplementation with probiotics has been associated with increased immunity and resistance to cancer and infection. Studies on animals and humans have demonstrated that lactic acid bacteria like Lactobacillus acidophilus and Bifidobacterium lactis can increase levels of white blood cells and immune factors – such as antibodies, cytokines and interferon – that modulate the immune system. Additionally, Bifidobacterium lactis has also been shown to enhance activity of natural killer cells.
Clinical trials have tested the effectiveness of probiotics on certain immune-related diseases, such as cancer. A double-blind, randomized, placebo-controlled study in Ireland followed eighty patients for twelve weeks. Some had been diagnosed with colon cancer and others had undergone surgery for removal of intestinal polyps. Those who had been given probiotic strains Lactobacillus rhamnosus GG and Bifidobacterium lactis reduced their risk of development and recurrence of colorectal cancer.
Benefits for Babies
Probiotics have benefits for babies too. Supplementation can reduce risk of diarrhea in infants, especially rotavirus gastroenteritis. Lactobacillus rhamnosus GG has been shown to decrease incidence of cavities in children. Preliminary trials also suggest that supplementation with Lactobacillus rhamnosus GG may reduce frequency of respiratory tract infections as well as related antibiotic treatments and absences from school. Additionally, there is evidence that preterm infants and babies with low birth weight may benefit from supplementation with Saccharomyces boulardii. This yeast inhibits colonization by pathogenic Candida species and promotes a balance of stool flora similar to that of breast-fed babies.
Supplement Standards
Your doctor can recommend the best strains of microorganisms for you, as well as an appropriate dosage. Some probiotic supplements also contain prebiotics, which are complex sugars such as inulin, lactulose or fructo-oligosaccharides (FOS) that stimulate growth of beneficial bacteria. In some individuals, FOS can cause gas and bloating. Alternatively, prebiotics can also be supplied by the diet. Food sources include garlic, onions and fermented foods such as miso, tempeh, kefir and kombucha.
Choose carefully when selecting probiotic supplements. Unless otherwise indicated, most probiotics need to be refrigerated to maintain viable and stable live cultures. Buy products that have been kept cool and store them in the fridge when you get home. The label should list the ingredients and each serving should contain at least one billion colony-forming units (CFU). A lot or batch number should also be listed, along with the name and address of the manufacturer.
To ensure that products have been tested by an independent lab, look for seals from independent organizations like the United States Pharmacopeia, the National Nutritional Foods Association, Consumer Lab or National Sanitation Foundation (NSF) International. Certification guarantees that supplements contain what they are labeled to contain. However, it doesn’t ensure that manufacturers started with the highest quality raw ingredients or tested them in clinical trials.
Medicines in Your Kitchen
The kitchen herb and spice rack isn’t the first place most people look for remedies to sooth stomachaches and other minor discomforts, but it’s a good place to start. Before the advent of drug stores and medicine cabinets, people used local plants and herbs to treat illness and maintain good health. Eventually these plants became cultivated for regular consumption and found their way into everyday foods. Now regarded simply as seasoning, the medicinal uses of culinary herbs and spices have been largely forgotten. But from garlic to rosemary, you probably have plants with healing properties already in your kitchen.
Anise
Anise is one of the oldest known spices, dating back as far as 1500 B.C. It was used by the Romans to aid digestion after heavy meals and it is still used for this purpose today. Anise is a carminative spice, which means that it reduces intestinal gas. It also acts as an expectorant and a mild antispasmodic agent, helpful for expelling phlegm and quieting coughs during upper respiratory infections.
Cayenne
This nightshade plant can be eaten as a spice, taken as a medicine, or applied externally. Because it stimulates circulation and decreases pain, cayenne is a common ingredient in topical creams used for muscle spasms and joint pain. When taken internally, it can stimulate appetite and reduce inflammation in the body. It also acts as a diaphoretic to increase sweating. Researchers are investigating its use in cancer and obesity.
Cinnamon
The use of cinnamon spans several centuries and many cultures. It has been most commonly used as a carminative spice but recent research has revealed antioxidant, anti-inflammatory, anti-bacterial and anti-fungal actions. Scientists have found cinnamon to be a promising treatment in type 2 diabetes mellitus because it acts as a hypoglycemic agent, lowering blood sugar and improving glucose and insulin metabolism. One study of diabetics found that cinnamon also lowered cholesterol and triglycerides. Other research has shown that it may be helpful in treating cancer and severe viral infections.
Fennel
A plant native to Mediterranean regions, fennel is prized as both a food and a medicine. In India and other countries the seeds are chewed after meals to freshen breath and aid digestion. Fennel is carminitve and antispasmodic, reducing gastrointestinal gas, cramping and bloating. Randomized, double-blind, placebo-controlled trials have confirmed its success as a treatment for infant colic.
Fenugreek
Historically, fenugreek has been used as a condiment, incense, embalming agent and health tonic. It has been used medicinally in Chinese and Indian traditions to ease indigestion, aid labor and delivery and stimulate lactation. Recent research has uncovered hypolipidemic and hypoglycemic actions, giving it good potential to treat high cholesterol, diabetes mellitus and insulin resistance.
Garlic
Dating back to Hippocrates in ancient Greece, garlic has been used in many cultures for many complaints, including infections, abnormal growths, emotional health and conditions of the heart, lungs and gastrointestinal system. Modern studies have shown that it has anti-bacterial, anti-fungal and anti-parasitic properties, making garlic a good remedy for fighting infections. As a carminative and antispasmodic agent, it aids digestion. It has also been found to reduce blood pressure and levels of glucose, triglycerides and LDL cholesterol, and increase HDL cholesterol. Because garlic acts as an anticoagulant, it may prevent blood clots and stroke but high dosages can increase the risk of bleeding. Recent research has also shown that garlic can reduce rates of cancer, particularly ovarian and colorectal cancers.
Ginger
Ginger has a long history of therapeutic use in Indian, Chinese and Japanese traditions. This root is anti-emetic, preventing and treating nausea and vomiting associated with motion sickness, pregnancy, chemotherapy and surgery. Ginger stimulates digestion while protecting the stomach lining and reduces gas and bloating. It is a warming spice and can act as a diaphoretic to increase sweating. Ginger also has expectorating and antitussive effects, expelling phlegm and quieting coughs during upper respiratory infections. It acts as an antioxidant and anti-inflammatory agent used to treat arthritis and cancer. Because ginger reduces the aggregation of blood platelets, it can decrease the risk of blood clots and stroke, and high dosages can increase the risk of bleeding.
Rosemary
Rosemary has been popular in Mediterranean cultures for flavoring foods as well as preserving them. Historically, rosemary has been used as a medicine to treat respiratory conditions, hair loss, menstrual pain and indigestion. Most research on rosemary has focused on the constituent rosemarinic acid, found to have strong antioxidant actions. It is being studied for potential use in cancer and inflammatory conditions.
Tumeric
Tumeric has been used traditionally in Ayurvedic and Chinese medicine to strengthen the body and treat fatigue, gallstones, gastrointestinal complaints, urinary conditions, menstrual pain and arthritis. One of its constituents, curcumin, has been studied for its antioxidant, anti-inflammatory and anti-cancer actions. Tumeric works as an anti-inflammatory agent with the same mechanism of action as pharmaceutical COX-2 inhibitors, drugs that reduce levels of enzymes that mediate inflammation in the body. As such, tumeric can be an effective remedy for inflammatory conditions such as arthritis. Studies have also shown great potential for the use of tumeric in both the prevention and treatment of cancer. Scientists have found that curcumin induces apoptosis (normal cell death designed to destroy cells when they become old, abnormal or cancerous).
Herbs as Medicine
Cooking with medicinal herbs and spices can have gentle, positive effects on the body. When used to treat specific conditions, therapeutic dosages are often significantly higher than amounts used in cooking and concentrated supplements may be necessary. Always talk to your doctor before taking any new medicines, whether natural or pharmaceutical, as interactions can occur and not all supplements are appropriate for all people.
Anise
Anise is one of the oldest known spices, dating back as far as 1500 B.C. It was used by the Romans to aid digestion after heavy meals and it is still used for this purpose today. Anise is a carminative spice, which means that it reduces intestinal gas. It also acts as an expectorant and a mild antispasmodic agent, helpful for expelling phlegm and quieting coughs during upper respiratory infections.
Cayenne
This nightshade plant can be eaten as a spice, taken as a medicine, or applied externally. Because it stimulates circulation and decreases pain, cayenne is a common ingredient in topical creams used for muscle spasms and joint pain. When taken internally, it can stimulate appetite and reduce inflammation in the body. It also acts as a diaphoretic to increase sweating. Researchers are investigating its use in cancer and obesity.
Cinnamon
The use of cinnamon spans several centuries and many cultures. It has been most commonly used as a carminative spice but recent research has revealed antioxidant, anti-inflammatory, anti-bacterial and anti-fungal actions. Scientists have found cinnamon to be a promising treatment in type 2 diabetes mellitus because it acts as a hypoglycemic agent, lowering blood sugar and improving glucose and insulin metabolism. One study of diabetics found that cinnamon also lowered cholesterol and triglycerides. Other research has shown that it may be helpful in treating cancer and severe viral infections.
Fennel
A plant native to Mediterranean regions, fennel is prized as both a food and a medicine. In India and other countries the seeds are chewed after meals to freshen breath and aid digestion. Fennel is carminitve and antispasmodic, reducing gastrointestinal gas, cramping and bloating. Randomized, double-blind, placebo-controlled trials have confirmed its success as a treatment for infant colic.
Fenugreek
Historically, fenugreek has been used as a condiment, incense, embalming agent and health tonic. It has been used medicinally in Chinese and Indian traditions to ease indigestion, aid labor and delivery and stimulate lactation. Recent research has uncovered hypolipidemic and hypoglycemic actions, giving it good potential to treat high cholesterol, diabetes mellitus and insulin resistance.
Garlic
Dating back to Hippocrates in ancient Greece, garlic has been used in many cultures for many complaints, including infections, abnormal growths, emotional health and conditions of the heart, lungs and gastrointestinal system. Modern studies have shown that it has anti-bacterial, anti-fungal and anti-parasitic properties, making garlic a good remedy for fighting infections. As a carminative and antispasmodic agent, it aids digestion. It has also been found to reduce blood pressure and levels of glucose, triglycerides and LDL cholesterol, and increase HDL cholesterol. Because garlic acts as an anticoagulant, it may prevent blood clots and stroke but high dosages can increase the risk of bleeding. Recent research has also shown that garlic can reduce rates of cancer, particularly ovarian and colorectal cancers.
Ginger
Ginger has a long history of therapeutic use in Indian, Chinese and Japanese traditions. This root is anti-emetic, preventing and treating nausea and vomiting associated with motion sickness, pregnancy, chemotherapy and surgery. Ginger stimulates digestion while protecting the stomach lining and reduces gas and bloating. It is a warming spice and can act as a diaphoretic to increase sweating. Ginger also has expectorating and antitussive effects, expelling phlegm and quieting coughs during upper respiratory infections. It acts as an antioxidant and anti-inflammatory agent used to treat arthritis and cancer. Because ginger reduces the aggregation of blood platelets, it can decrease the risk of blood clots and stroke, and high dosages can increase the risk of bleeding.
Rosemary
Rosemary has been popular in Mediterranean cultures for flavoring foods as well as preserving them. Historically, rosemary has been used as a medicine to treat respiratory conditions, hair loss, menstrual pain and indigestion. Most research on rosemary has focused on the constituent rosemarinic acid, found to have strong antioxidant actions. It is being studied for potential use in cancer and inflammatory conditions.
Tumeric
Tumeric has been used traditionally in Ayurvedic and Chinese medicine to strengthen the body and treat fatigue, gallstones, gastrointestinal complaints, urinary conditions, menstrual pain and arthritis. One of its constituents, curcumin, has been studied for its antioxidant, anti-inflammatory and anti-cancer actions. Tumeric works as an anti-inflammatory agent with the same mechanism of action as pharmaceutical COX-2 inhibitors, drugs that reduce levels of enzymes that mediate inflammation in the body. As such, tumeric can be an effective remedy for inflammatory conditions such as arthritis. Studies have also shown great potential for the use of tumeric in both the prevention and treatment of cancer. Scientists have found that curcumin induces apoptosis (normal cell death designed to destroy cells when they become old, abnormal or cancerous).
Herbs as Medicine
Cooking with medicinal herbs and spices can have gentle, positive effects on the body. When used to treat specific conditions, therapeutic dosages are often significantly higher than amounts used in cooking and concentrated supplements may be necessary. Always talk to your doctor before taking any new medicines, whether natural or pharmaceutical, as interactions can occur and not all supplements are appropriate for all people.
Nutritional Intervention for ADHD
Attention Deficit/ Hyperactivity Disorder (ADHD) is the most common and fastest growing disease among children in the United States, although adults can be affected as well. Characterized by inattention, hyperactivity and impulsiveness, ADHD is a complex condition commonly treated with stimulants such as Ritalin. As an alternative or adjunct to conventional medication, dietary changes are often helpful. Addressing the four most important nutritional issues – essential fats, pesticides, food allergens and simple carbohydrates – can have a positive impact on learning ability, focus, concentration and memory in children and adults affected by ADHD.
Essential Fatty Acids
The brain is sixty percent fat, so it is no wonder that essential fatty acids play a prominent role in mental function. Omega-3 fat docosahexaenoic acid (DHA) is the primary fatty acid in brain cells and accounts for approximately 30 percent of the total brain fat. Studies have shown that, on average, children diagnosed with ADHD have lower levels of omega-3 fats such as DHA in their blood. Other studies have shown that supplementing these important nutrients can correct symptoms.
In a randomized, double-blind clinical trial, researchers at Purdue University studied fifty children with ADHD. For four months, one of the two groups received a daily supplement containing omega-3 fatty acids, including 480 milligrams of DHA. The other group was given olive oil, which is a healthy fat but low in omega-3 fatty acids. Results were based on reports from parents and teachers and evaluated children in four areas: hyperactivity, attention, conduct and Oppositional/Defiant Disorder. Although children in both groups showed significant improvement in most symptoms, those receiving the supplement containing DHA had consistently better results, especially in the areas of conduct and attention.
The best dietary sources of DHA are small, wild fish that live in cold water like salmon, halibut, herring, sardines and anchovies. Avoid large predatory fish at the top of the food chain, like tuna, shark and marlin because they are often contaminated with industrial pollutants like mercury, a heavy metal that can interfere with brain function, learning ability and behavior. Visit the Seafood Watch website of the Monterey Bay Aquarium to search for safe choices in your area. For those who don’t eat fish, or don’t eat it several times per week, fish oil is the next best thing.
Pesticides
Although anyone can be adversely affected by pesticides, children are most susceptible because their brains are still developing. Infants under one year of age are especially at risk because their blood-brain barrier, a protective membrane that filters compounds passing from the blood to the central nervous system, isn’t fully formed yet and harmful substances pass more easily into areas where they can cause permanent impairment.
A study at the University of Arizona demonstrated a clear connection between pesticide poisoning and cognitive problems in children. Researchers looked at four- and five-year olds in Mexico with similar diets, water mineral contents, genetic backgrounds, and cultural and social traditions. One group lived in areas where pesticide use was routine on local farms and in households, while the other group lived in areas where pesticides were not used. The children exposed to pesticides scored lower in gross and fine eye-hand coordination, stamina, thirty-minute memory and drawing ability.
Eating organic ensures that foods contain no pesticide residue. When an organic-only diet isn’t possible, make smart produce choices. The most recent report from the nonprofit research organization Environmental Working Group (EWG) analyzed more than 43,000 tests performed by the Department of Agriculture and the Food and Drug Administration (FDA). They found that the 12 most contaminated fruits and vegetables are (in descending order) apples, peaches, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce and tomatoes. The 12 least contaminated produce items include (in ascending order) onions, avocado, frozen sweet corn, pineapples, mango, asparagus, frozen sweet peas, kiwi, bananas, cabbage, broccoli and papaya. EWG concluded that consumers can cut their pesticide ingestion by almost 90 percent when they replace the most contaminated fruits and vegetables with those that are least contaminated.
Food Allergens
Eliminating certain foods from the diet is sometimes helpful for individuals with ADHD. Allergies and intolerances to foods can have negative effects on any body system, including the brain. While only a small number of people are affected by true food allergies, food intolerance is much more common. The difference is that food allergies involve an immune reaction, which can be life threatening, while intolerances involve a problem with metabolism or digestion that can be uncomfortable but not fatal. The most common foods to offend include wheat, cow’s milk, eggs, soy, nuts, fish and shellfish. Blood tests are available, but an elimination diet can also be used to identify problematic foods.
Additives in processed foods also have great potential for food allergy and intolerance. The FDA has approved more than 28,000 chemicals for addition to foods – including sweeteners, dyes, artificial flavors, preservatives, hydrogenated oils and flavor enhancers like monosodium glutamate (MSG) – and estimates that the average child consumes 150 to 300 milligrams of additives per day from processed foods, beverages and candy. Replace processed foods with whole foods to avoid food additives.
Simple Carbohydrates
Foods high in sugar affect individuals with ADHD in a unique way. All cells in the body require glucose, the simple sugar produced when carbohydrates are digested. Unlike other cells, brain cells do not have the ability to store glucose for later use and require a constant supply. After eating carbohydrates, blood glucose levels rise and the pancreas secretes insulin to allow the glucose to enter cells, reducing levels circulating in the blood. As blood sugar levels begin to drop, the adrenal glands produce epinephrine and norepinephrine, neurotransmitters that increase the uptake of glucose into brain cells to offset the effects of insulin and increase alertness and concentration. In individuals affected by ADHD, this process may be impaired.
Researchers at Yale University used PET scans and a meal high in glucose to compare children with and without ADHD. They found that glucose and insulin levels were similar in both groups, but levels of epinephrine and norepinephrine were much lower in children who had been diagnosed with ADHD. These children scored lower on cognitive tests and exhibited increased physical activity and faster reaction times. Physical activity stimulates the adrenal glands to produce more norepinephrine, which compensates for the lower levels found in children with ADHD.
Individuals with ADHD should avoid simple carbohydrates, such as foods made with sugar and flour, as well as processed foods and those that are individually problematic. A balanced diet of healthy fats, protein and complex carbohydrates like vegetables, fruits, beans and whole grains, will balance both blood sugar and brain chemistry.
Essential Fatty Acids
The brain is sixty percent fat, so it is no wonder that essential fatty acids play a prominent role in mental function. Omega-3 fat docosahexaenoic acid (DHA) is the primary fatty acid in brain cells and accounts for approximately 30 percent of the total brain fat. Studies have shown that, on average, children diagnosed with ADHD have lower levels of omega-3 fats such as DHA in their blood. Other studies have shown that supplementing these important nutrients can correct symptoms.
In a randomized, double-blind clinical trial, researchers at Purdue University studied fifty children with ADHD. For four months, one of the two groups received a daily supplement containing omega-3 fatty acids, including 480 milligrams of DHA. The other group was given olive oil, which is a healthy fat but low in omega-3 fatty acids. Results were based on reports from parents and teachers and evaluated children in four areas: hyperactivity, attention, conduct and Oppositional/Defiant Disorder. Although children in both groups showed significant improvement in most symptoms, those receiving the supplement containing DHA had consistently better results, especially in the areas of conduct and attention.
The best dietary sources of DHA are small, wild fish that live in cold water like salmon, halibut, herring, sardines and anchovies. Avoid large predatory fish at the top of the food chain, like tuna, shark and marlin because they are often contaminated with industrial pollutants like mercury, a heavy metal that can interfere with brain function, learning ability and behavior. Visit the Seafood Watch website of the Monterey Bay Aquarium to search for safe choices in your area. For those who don’t eat fish, or don’t eat it several times per week, fish oil is the next best thing.
Pesticides
Although anyone can be adversely affected by pesticides, children are most susceptible because their brains are still developing. Infants under one year of age are especially at risk because their blood-brain barrier, a protective membrane that filters compounds passing from the blood to the central nervous system, isn’t fully formed yet and harmful substances pass more easily into areas where they can cause permanent impairment.
A study at the University of Arizona demonstrated a clear connection between pesticide poisoning and cognitive problems in children. Researchers looked at four- and five-year olds in Mexico with similar diets, water mineral contents, genetic backgrounds, and cultural and social traditions. One group lived in areas where pesticide use was routine on local farms and in households, while the other group lived in areas where pesticides were not used. The children exposed to pesticides scored lower in gross and fine eye-hand coordination, stamina, thirty-minute memory and drawing ability.
Eating organic ensures that foods contain no pesticide residue. When an organic-only diet isn’t possible, make smart produce choices. The most recent report from the nonprofit research organization Environmental Working Group (EWG) analyzed more than 43,000 tests performed by the Department of Agriculture and the Food and Drug Administration (FDA). They found that the 12 most contaminated fruits and vegetables are (in descending order) apples, peaches, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce and tomatoes. The 12 least contaminated produce items include (in ascending order) onions, avocado, frozen sweet corn, pineapples, mango, asparagus, frozen sweet peas, kiwi, bananas, cabbage, broccoli and papaya. EWG concluded that consumers can cut their pesticide ingestion by almost 90 percent when they replace the most contaminated fruits and vegetables with those that are least contaminated.
Food Allergens
Eliminating certain foods from the diet is sometimes helpful for individuals with ADHD. Allergies and intolerances to foods can have negative effects on any body system, including the brain. While only a small number of people are affected by true food allergies, food intolerance is much more common. The difference is that food allergies involve an immune reaction, which can be life threatening, while intolerances involve a problem with metabolism or digestion that can be uncomfortable but not fatal. The most common foods to offend include wheat, cow’s milk, eggs, soy, nuts, fish and shellfish. Blood tests are available, but an elimination diet can also be used to identify problematic foods.
Additives in processed foods also have great potential for food allergy and intolerance. The FDA has approved more than 28,000 chemicals for addition to foods – including sweeteners, dyes, artificial flavors, preservatives, hydrogenated oils and flavor enhancers like monosodium glutamate (MSG) – and estimates that the average child consumes 150 to 300 milligrams of additives per day from processed foods, beverages and candy. Replace processed foods with whole foods to avoid food additives.
Simple Carbohydrates
Foods high in sugar affect individuals with ADHD in a unique way. All cells in the body require glucose, the simple sugar produced when carbohydrates are digested. Unlike other cells, brain cells do not have the ability to store glucose for later use and require a constant supply. After eating carbohydrates, blood glucose levels rise and the pancreas secretes insulin to allow the glucose to enter cells, reducing levels circulating in the blood. As blood sugar levels begin to drop, the adrenal glands produce epinephrine and norepinephrine, neurotransmitters that increase the uptake of glucose into brain cells to offset the effects of insulin and increase alertness and concentration. In individuals affected by ADHD, this process may be impaired.
Researchers at Yale University used PET scans and a meal high in glucose to compare children with and without ADHD. They found that glucose and insulin levels were similar in both groups, but levels of epinephrine and norepinephrine were much lower in children who had been diagnosed with ADHD. These children scored lower on cognitive tests and exhibited increased physical activity and faster reaction times. Physical activity stimulates the adrenal glands to produce more norepinephrine, which compensates for the lower levels found in children with ADHD.
Individuals with ADHD should avoid simple carbohydrates, such as foods made with sugar and flour, as well as processed foods and those that are individually problematic. A balanced diet of healthy fats, protein and complex carbohydrates like vegetables, fruits, beans and whole grains, will balance both blood sugar and brain chemistry.
Coffee: Concerns, Benefits and the Bottom Line
Recent research has shown coffee in a whole new light. The world’s most popular beverage may not be as harmful to health as we once thought. A concentrated source of antioxidants, coffee may even have a protective effect against certain diseases. Do the newfound perks outweigh the known side effects? A review of the most recent findings puts benefits and concerns in perspective.
Diabetes Mellitus
Earlier this year, two studies in Finland investigated the relationship between coffee consumption and type two diabetes mellitus (DM2).
One followed more than 20,000 men and women for more than 13 years, on average. Researchers concluded that those who drank three or more cups of coffee each day were less likely to develop DM2 - regardless of body mass index, alcohol consumption, or physical activity.
The other study examined metabolic markers in the blood associated with an increased risk of DM2 including elevated glucose and insulin levels. Drinking coffee was found to have a positive impact on these markers and regular coffee drinkers were less likely to have problems with blood sugar regulation.
Heart Disease
Harvard researchers studied more than 128,000 men and women free of cardiovascular disease. They found no relationship between coffee consumption and the development of heart disease, even when results were adjusted for age, smoking status, alcohol use, and body mass index. Researchers in Norway concur. After following more than 41,000 postmenopausal women for 15 years, they concluded that coffee drinkers had lower rates of inflammatory diseases, including cardiovascular disease, probably because antioxidants in coffee inhibit inflammation in the body.
Other studies have investigated the relationship between drinking coffee and risk factors for developing heart disease, such as hypertension and increased levels of homocysteine in the blood. Although caffeine can temporarily increase blood pressure, data from the Nurses’ Health Studies I and II - which included more than 155,000 women - found no association between habitual coffee consumption and hypertension in women.
A small study in the Netherlands found that chlorogenic acid, a polyphenol in coffee, raised homocysteine levels by 12 percent. Homocysteine may irritate blood vessels and cause blood to clot more easily, increasing the risk of heart disease, stroke and atherosclerosis. A study in Greece also demonstrated that coffee raises homocysteine levels, but the effect was only significant when people consumed at least 500 ml (about 16 ounces or 2 cups) of coffee each day.
Liver Disease
Researchers in Maryland investigated the association between hospitalization or death due to chronic liver disease and consumption of coffee or tea. They concluded that people who were at high risk for liver problems - such as alcoholics, diabetics and overweight individuals - and drank two or more cups of coffee or tea each day had half the risk of chronic liver disease as those who drank less than one cup per day.
Other studies have focused on specific liver diseases, such as cirrhosis and a form of cancer called hepatocellular carcinoma (HCC). Researchers in California followed more than 125,000 people without known liver problems for 16 to 23 years. They concluded that those who drank coffee were less likely to develop liver cirrhosis, especially alcoholic cirrhosis, than those who abstained. A study in Italy found that people who drank two or more cups of coffee each day reduced their risk of developing HCC, and Japanese studies concluded that the chance of dying from HHC was lower in individuals who drank at least one cup of coffee each day.
Parkinson’s Disease
Researchers in Hawaii examined the relationship between coffee and Parkinson’s disease. More than 8,000 Japanese-American men were followed for 30 years, and those who consumed more coffee and caffeine had a lower incidence of Parkinson’s disease. A study in Singapore found a dose-dependent relationship: for every three cups of coffee consumed each day, there was a 22 to 28 percent risk reduction.
Other studies estimate that, regardless of genetic susceptibility, coffee drinkers have a 30 percent reduced risk of developing Parkinson’s disease. Experts think the caffeine in coffee has a protective effect on the brain, blocking adenosine receptors and stimulating the release of dopamine. Some drugs, called dopamine agonists, used to treat Parkinson’s disease have a similar mechanism.
Side Effects
Most of the recent scientific studies scrutinizing coffee have been positive, but coffee isn’t necessarily a health food. Side effects can include restlessness, nervousness, psychomotor agitation, gastrointestinal problems, insomnia, rapid or irregular heart rate, increased production of gastric acid and increased excretion of minerals including calcium, magnesium, zinc and potassium. There are also concerns about drinking coffee during pregnancy. A recent study of more than 88,0000 women in Denmark found that the risk of fetal death was higher in pregnant women who drank coffee, especially after 20 weeks of gestation.
The Bottom Line
Everything considered, coffee can be part of a healthy lifestyle. Regular drinkers may experience lower rates of type two diabetes mellitus, heart disease, liver disease and Parkinson’s disease. However, moderation is important and coffee should never be used as a regular replacement for the good sleep that is essential to good health. Limiting intake to a cup per day is ideal. However, pregnant women, individuals who experience negative side effects and those with elevated levels of homocysteine in their blood should seek an alternative.
REFERENCES
Anderson LF et al. Consumption of coffee is associated with reduced risk of death attributed to inflammatory and cardiovascular diseases in the Iowa Women’s Health Study. American journal of clinical nutrition, 83(5):1039-46, May 2006.
Bech BH et al. Coffee and fetal death: a cohort study with prospective data. American journal of epidemiology, 162(10):983-90, Nov 2005.
Bidel S et al. Effects of coffee consumption on glucose tolerance, serum glucose and insulin levels – a cross-sectional analysis. Hormone and metabolic research, 38(1):38-43, Jan 2006.
Gale C and Martin C. Tobacco, coffee and Parkinson’s disease. British Medical Journal, 326(7390):614, Mar 2003.
Gelatti U et al. Coffee consumption reduces the risk of hepatocellular carcinoma independently of its aetiology: a case-control study. Journal of hepatology, 42(4):444-6, Apr 2005.
Hu G et al. Joint association of coffee consumption and other factors to the risk of type two diabetes: a prospective study in Finland. International journal of obesity, 25 Apr 2006.
Klatsky AL et al. Coffee, cirrhosis and transaminase enzymes. Archives of internal medicine, 166(11):1190-5, Jun 2006.
Kurozawa Y et al. Coffee and risk of death from hepatocellular carcinoma in a large cohort study in Japan. British journal of cancer, 93(5):607-10, Sep 2005.
Lopez-Garcia E et al. Coffee consumption and coronary heart disease in men and women: a prospective cohort study. Circulation, 113(17):2045-53, Apr 2006.
Olthof MR et al. Consumption of high doses of chlorogenic acid, present in coffee, or black tea increase plasma total homocysteine concentrations in humans. American journal of clinical nutrition, 73(3):532-8, Mar 2001.
Panagiotakos DB et al. The association between coffee consumption and plasma total homocysteine levels: the “ATTICA” study. Heart vessels, 19(6):280-6, Nov 2004.
Ragonese P et al. A case-control study on cigarette, alcohol, and coffee consumption preceding Parkinson’s disease. Neuroepidemiology, 22(5):297-304, Sep-Oct 2003.
Ruhl CE and Everhart JE. Coffee and tea consumption are associated with a lower incidence of chronic liver disease in the United States. Gastroenterology, 128:24-32, Dec 2005.
Tan EK et al. Dose-dependent protective effect of coffee, tea and smoking in Parkinson’s disease: I study in ethnic Chinese. Journal of the neurological sciences, 216(1):163-7, Dec 2003.
Winkelmayer WC et al. Habitual caffeine intake and the risk of hypertension in women. Journal of the American medical association, 294(18):2330-5, Nov 2005.
Diabetes Mellitus
Earlier this year, two studies in Finland investigated the relationship between coffee consumption and type two diabetes mellitus (DM2).
One followed more than 20,000 men and women for more than 13 years, on average. Researchers concluded that those who drank three or more cups of coffee each day were less likely to develop DM2 - regardless of body mass index, alcohol consumption, or physical activity.
The other study examined metabolic markers in the blood associated with an increased risk of DM2 including elevated glucose and insulin levels. Drinking coffee was found to have a positive impact on these markers and regular coffee drinkers were less likely to have problems with blood sugar regulation.
Heart Disease
Harvard researchers studied more than 128,000 men and women free of cardiovascular disease. They found no relationship between coffee consumption and the development of heart disease, even when results were adjusted for age, smoking status, alcohol use, and body mass index. Researchers in Norway concur. After following more than 41,000 postmenopausal women for 15 years, they concluded that coffee drinkers had lower rates of inflammatory diseases, including cardiovascular disease, probably because antioxidants in coffee inhibit inflammation in the body.
Other studies have investigated the relationship between drinking coffee and risk factors for developing heart disease, such as hypertension and increased levels of homocysteine in the blood. Although caffeine can temporarily increase blood pressure, data from the Nurses’ Health Studies I and II - which included more than 155,000 women - found no association between habitual coffee consumption and hypertension in women.
A small study in the Netherlands found that chlorogenic acid, a polyphenol in coffee, raised homocysteine levels by 12 percent. Homocysteine may irritate blood vessels and cause blood to clot more easily, increasing the risk of heart disease, stroke and atherosclerosis. A study in Greece also demonstrated that coffee raises homocysteine levels, but the effect was only significant when people consumed at least 500 ml (about 16 ounces or 2 cups) of coffee each day.
Liver Disease
Researchers in Maryland investigated the association between hospitalization or death due to chronic liver disease and consumption of coffee or tea. They concluded that people who were at high risk for liver problems - such as alcoholics, diabetics and overweight individuals - and drank two or more cups of coffee or tea each day had half the risk of chronic liver disease as those who drank less than one cup per day.
Other studies have focused on specific liver diseases, such as cirrhosis and a form of cancer called hepatocellular carcinoma (HCC). Researchers in California followed more than 125,000 people without known liver problems for 16 to 23 years. They concluded that those who drank coffee were less likely to develop liver cirrhosis, especially alcoholic cirrhosis, than those who abstained. A study in Italy found that people who drank two or more cups of coffee each day reduced their risk of developing HCC, and Japanese studies concluded that the chance of dying from HHC was lower in individuals who drank at least one cup of coffee each day.
Parkinson’s Disease
Researchers in Hawaii examined the relationship between coffee and Parkinson’s disease. More than 8,000 Japanese-American men were followed for 30 years, and those who consumed more coffee and caffeine had a lower incidence of Parkinson’s disease. A study in Singapore found a dose-dependent relationship: for every three cups of coffee consumed each day, there was a 22 to 28 percent risk reduction.
Other studies estimate that, regardless of genetic susceptibility, coffee drinkers have a 30 percent reduced risk of developing Parkinson’s disease. Experts think the caffeine in coffee has a protective effect on the brain, blocking adenosine receptors and stimulating the release of dopamine. Some drugs, called dopamine agonists, used to treat Parkinson’s disease have a similar mechanism.
Side Effects
Most of the recent scientific studies scrutinizing coffee have been positive, but coffee isn’t necessarily a health food. Side effects can include restlessness, nervousness, psychomotor agitation, gastrointestinal problems, insomnia, rapid or irregular heart rate, increased production of gastric acid and increased excretion of minerals including calcium, magnesium, zinc and potassium. There are also concerns about drinking coffee during pregnancy. A recent study of more than 88,0000 women in Denmark found that the risk of fetal death was higher in pregnant women who drank coffee, especially after 20 weeks of gestation.
The Bottom Line
Everything considered, coffee can be part of a healthy lifestyle. Regular drinkers may experience lower rates of type two diabetes mellitus, heart disease, liver disease and Parkinson’s disease. However, moderation is important and coffee should never be used as a regular replacement for the good sleep that is essential to good health. Limiting intake to a cup per day is ideal. However, pregnant women, individuals who experience negative side effects and those with elevated levels of homocysteine in their blood should seek an alternative.
REFERENCES
Anderson LF et al. Consumption of coffee is associated with reduced risk of death attributed to inflammatory and cardiovascular diseases in the Iowa Women’s Health Study. American journal of clinical nutrition, 83(5):1039-46, May 2006.
Bech BH et al. Coffee and fetal death: a cohort study with prospective data. American journal of epidemiology, 162(10):983-90, Nov 2005.
Bidel S et al. Effects of coffee consumption on glucose tolerance, serum glucose and insulin levels – a cross-sectional analysis. Hormone and metabolic research, 38(1):38-43, Jan 2006.
Gale C and Martin C. Tobacco, coffee and Parkinson’s disease. British Medical Journal, 326(7390):614, Mar 2003.
Gelatti U et al. Coffee consumption reduces the risk of hepatocellular carcinoma independently of its aetiology: a case-control study. Journal of hepatology, 42(4):444-6, Apr 2005.
Hu G et al. Joint association of coffee consumption and other factors to the risk of type two diabetes: a prospective study in Finland. International journal of obesity, 25 Apr 2006.
Klatsky AL et al. Coffee, cirrhosis and transaminase enzymes. Archives of internal medicine, 166(11):1190-5, Jun 2006.
Kurozawa Y et al. Coffee and risk of death from hepatocellular carcinoma in a large cohort study in Japan. British journal of cancer, 93(5):607-10, Sep 2005.
Lopez-Garcia E et al. Coffee consumption and coronary heart disease in men and women: a prospective cohort study. Circulation, 113(17):2045-53, Apr 2006.
Olthof MR et al. Consumption of high doses of chlorogenic acid, present in coffee, or black tea increase plasma total homocysteine concentrations in humans. American journal of clinical nutrition, 73(3):532-8, Mar 2001.
Panagiotakos DB et al. The association between coffee consumption and plasma total homocysteine levels: the “ATTICA” study. Heart vessels, 19(6):280-6, Nov 2004.
Ragonese P et al. A case-control study on cigarette, alcohol, and coffee consumption preceding Parkinson’s disease. Neuroepidemiology, 22(5):297-304, Sep-Oct 2003.
Ruhl CE and Everhart JE. Coffee and tea consumption are associated with a lower incidence of chronic liver disease in the United States. Gastroenterology, 128:24-32, Dec 2005.
Tan EK et al. Dose-dependent protective effect of coffee, tea and smoking in Parkinson’s disease: I study in ethnic Chinese. Journal of the neurological sciences, 216(1):163-7, Dec 2003.
Winkelmayer WC et al. Habitual caffeine intake and the risk of hypertension in women. Journal of the American medical association, 294(18):2330-5, Nov 2005.
Alternative Hygiene Products for Women
Experts estimate that 20 billion sanitary pads and tampons end up in landfills and sewer systems each year. Not only is the environment paying the price, but women are too. Disposable hygiene products are a continuous expense and some are associated with an increased risk of toxic shock syndrome (TSS), a potentially fatal infection whose incidence is again on the rise. Alternative hygiene products such as reusable cotton pads, menstrual cups and sea sponges are a better choice for both women and the environment.
Toxic Shock Syndrome
TSS is an infection caused by the bacteria Staphylococcus aureus, a microorganism commonly found on the skin and in the vagina. When Staphylococcus aureus enter the bloodstream, they release toxins that can cause sudden hypotensive shock, organ failure and death. Although toxic shock syndrome can also be acquired through surgery, burns and open wounds, it primarily affects women using super-absorbent tampons.
Products that are more absorbent than necessary can dry vaginal tissue, leading to small tears or ulcerations that allow bacteria to enter the body. When tampons remain in the vagina too long, they become a favorable environment for bacterial overgrowth, which also increases TSS risk. It is possible for cervical caps, diaphragms and sponges to promote growth of bacteria as well, but the only cases of toxic shock syndrome related to these products developed after they had been left in the body for an unusually long period of time: 30 hours or more.
Reusable Pads
Reusable sanitary pads are soft, comfortable, hypoallergenic and worn outside the body like disposable pads. They range in size and thickness and are available in several colors and patterns. The fabrics used to make reusable pads are usually organic cotton terry cloth, cotton flannel or cotton-hemp blends.
Unlike disposable pads that end up in the trash after they have served their purpose, these products can be washed, dried and reused. Ten dollars is an average price for a reusable menstrual pad and starter kits start at forty dollars for a variety of sizes and absorbencies. These products usually last five years.
Menstrual Cups
Reusable menstrual cups, also known as internal reservoirs, are shaped like a cup with a stem, which makes insertion and removal easy. These cups sit inside the vagina and catch menstrual fluid as it exits the cervix, and can even be worn overnight. The frequency with which the cups need to be emptied depends on the amount of flow, but two or three times per day is recommended.
These products, made of gum rubber or latex-free silicone, come in two different sizes. The smaller size usually fits women under the age of thirty who have never given birth vaginally, and the larger size accommodates women who have had at least one vaginal birth and those over the age of thirty. To disinfect reusable menstrual cups, simply wash them in warm, soapy water. Prices start around thirty dollars and each cup will last ten years or more.
Sea Sponges
Sustainably harvested Atlantic and Mediterranean silk sea sponges are natural alternatives to tampons. They can be trimmed to any size or shape and should be changed every three to six hours as they become saturated. Some women use a pad in addition to a sponge on days of heavy flow to prevent leakage. Because they have no applicator or string, sea sponges can be more difficult to insert and remove than tampons. However, tying a string around the sponge can ease removal and like any new skill, using them becomes easier with practice.
Like tampons, sea sponges are not sterile. They need to be disinfected when not immediately rinsed and reused. Sea sponges can be boiled before their first use to remove any microorganisms, but boiling them repeatedly may cause them to shrink and toughen. For regular but gentle cleansing, tea tree oil solutions remove both odor and microorganisms, including the Staphylococcus aureus bacteria associated with toxic shock syndrome. Hydrogen peroxide can be used as a disinfectant and non-toxic bleaching agent. When well cared for, natural sea sponges will last up to one year and two sea sponges cost only eight dollars.
Resources
Reusable cotton menstrual pads:
Menstrual cups:
Sea sponges:
Toxic Shock Syndrome
TSS is an infection caused by the bacteria Staphylococcus aureus, a microorganism commonly found on the skin and in the vagina. When Staphylococcus aureus enter the bloodstream, they release toxins that can cause sudden hypotensive shock, organ failure and death. Although toxic shock syndrome can also be acquired through surgery, burns and open wounds, it primarily affects women using super-absorbent tampons.
Products that are more absorbent than necessary can dry vaginal tissue, leading to small tears or ulcerations that allow bacteria to enter the body. When tampons remain in the vagina too long, they become a favorable environment for bacterial overgrowth, which also increases TSS risk. It is possible for cervical caps, diaphragms and sponges to promote growth of bacteria as well, but the only cases of toxic shock syndrome related to these products developed after they had been left in the body for an unusually long period of time: 30 hours or more.
Reusable Pads
Reusable sanitary pads are soft, comfortable, hypoallergenic and worn outside the body like disposable pads. They range in size and thickness and are available in several colors and patterns. The fabrics used to make reusable pads are usually organic cotton terry cloth, cotton flannel or cotton-hemp blends.
Unlike disposable pads that end up in the trash after they have served their purpose, these products can be washed, dried and reused. Ten dollars is an average price for a reusable menstrual pad and starter kits start at forty dollars for a variety of sizes and absorbencies. These products usually last five years.
Menstrual Cups
Reusable menstrual cups, also known as internal reservoirs, are shaped like a cup with a stem, which makes insertion and removal easy. These cups sit inside the vagina and catch menstrual fluid as it exits the cervix, and can even be worn overnight. The frequency with which the cups need to be emptied depends on the amount of flow, but two or three times per day is recommended.
These products, made of gum rubber or latex-free silicone, come in two different sizes. The smaller size usually fits women under the age of thirty who have never given birth vaginally, and the larger size accommodates women who have had at least one vaginal birth and those over the age of thirty. To disinfect reusable menstrual cups, simply wash them in warm, soapy water. Prices start around thirty dollars and each cup will last ten years or more.
Sea Sponges
Sustainably harvested Atlantic and Mediterranean silk sea sponges are natural alternatives to tampons. They can be trimmed to any size or shape and should be changed every three to six hours as they become saturated. Some women use a pad in addition to a sponge on days of heavy flow to prevent leakage. Because they have no applicator or string, sea sponges can be more difficult to insert and remove than tampons. However, tying a string around the sponge can ease removal and like any new skill, using them becomes easier with practice.
Like tampons, sea sponges are not sterile. They need to be disinfected when not immediately rinsed and reused. Sea sponges can be boiled before their first use to remove any microorganisms, but boiling them repeatedly may cause them to shrink and toughen. For regular but gentle cleansing, tea tree oil solutions remove both odor and microorganisms, including the Staphylococcus aureus bacteria associated with toxic shock syndrome. Hydrogen peroxide can be used as a disinfectant and non-toxic bleaching agent. When well cared for, natural sea sponges will last up to one year and two sea sponges cost only eight dollars.
Resources
Reusable cotton menstrual pads:
- Glad Rags (800-799-4523 or www.gladrags.com)
- Pandora Pads (888-558-7237 or www.pandorapads.com)
- Many Moons (800-916-4444 or pacificcoast.net/~manymoons)
- Wemoon (www.wemoon.com.au)
- Lunapads (888-590-2299 or www.lunapads.com)
- Mother of Eden (800-670-1364 or www.mothereve.com)
- Urban Armor (877-733-0663 or urban-armor.org)
Menstrual cups:
- The Keeeper (800-500-0077 or www.keeper.com)
- Urban Armor
- DivaCup (latex-free, 866-444-3482 or www.divacup.com).
Sea sponges:
- Jade and Pearl (800-219-9765 or www.jadeandpearl.com)
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