You probably know it as a supplement that can help you sleep or overcome jet lag. Certainly, this hormone has been used safely in small doses for dozens of years for these purposes. As numerous people — and I — can attest to, from 0.5 to 3 mg of melatonin taken half an hour before bedtime can turn a restless night into a restful one. And it can save you a day or more of fatigue if it’s used before and after long plane rides.

But melatonin does much more, especially in higher quantities. It’s being used to protect against cancer, and to enhance the effectiveness of cancer treatments.

This hormone regulates the patterns of wakefulness and sleepiness that coincide with light and darkness known as circadian rhythm. Melatonin levels should be highest at night and lowest during the day. But light shuts down your body’s production, so if you’re in a well-lighted room late at night you may not be able to make enough melatonin to sleep well.

The melatonin/cancer connection
Exposure to light at night not only affects your ability to sleep during the day, it also increases your risk for cancer. Studies show that women who work late night shifts have an increased risk for getting breast cancer. And if you work late at night for just three nights a month over a period of 15 years, your risk for colon cancer escalates.

For a long time, we couldn’t explain this phenomenon. Recently, however, a group of circadian-clock control genes were discovered that regulate the growth of normal cells and cancer cells. When these genes mutate, they cause a spontaneous outbreak of cancer. Why do they cause specific cancers? We don’t know yet.

Circadian rhythm organization
Cancer cells multiply at certain times of the day, so it stands to reason that cancer therapies should be timed with cancer cell growth. Yet, cancer treatments are given at times that are most convenient for doctors and patients — not at times when a hormone, nutrient, or medication would work the best. This just doesn’t make sense.

We have some studies that support giving cancer treatments according to circadian rhythms. One study showed that there was less toxicity and a better response from drug therapy in patients with colon cancer who were given their medication at night. Combine traditional treatments with melatonin, and the benefits increase dramatically. Let’s take a look at some good studies on this subject.

A group of patients with advanced cancer were given 10 mg of melatonin at night for at least two months along with their other medications. They lost less weight and their disease progressed more slowly than those on the same therapy who didn’t take melatonin.

Melatonin added to prescribed medications was also associated with survival for more than a year in people with brain cancer, melanoma, lung cancer, and untreatable glioblastoma. The combination worked better than the medications alone.

But that’s not all
Melatonin is an aromatase inhibitor. Aromatase means that it reduces the ability of male hormones (adrogens), such as testosterone, to turn into estrogens. This means that melatonin has anti-estrogenic effects. When you combine it with tamoxifen, it actually enhances tamoxifen’s effects. Melatonin also boosts the effectiveness of interferon on kidney cancers.

I’m particularly impressed with how this hormone protects healthy cells from toxins, such as chemotherapy, radiation, and other drugs. Perhaps this activity explains why it has proven to be so useful in people with untreatable cancers.

In several studies, there was less muscle wasting, less weakness, and a longer survival when patients were given 20 mg of melatonin at night along with either chemotherapy or supportive care.

What does this mean for you?
I’m not suggesting that you start taking high doses of melatonin even though there a number of supplement companies that sell it in 20 mg tablets. Melatonin is a hormone, and while I think that up to 3 mg a day is safe to take, I think that higher amounts should be monitored by your doctor, especially since there are interactions between melatonin and some pharmaceutical drugs. You don’t want the melatonin to increase the activity of other drugs without your doctor’s knowledge.

You might, however, show him or her this article and suggest they read some of the studies I’ve cited. Melatonin could be an appropriate nutrient to take for women who have hormone-related breast cancers, for people with inoperable cancers, and to protect you if you’re at a particularly high risk. This is a subject that’s worth exploring.

Cos, S., et al. e-pub ahead of print, Int J Cancer, 2005 August 3.

Lissoni, P., “Is there a role for melatonin in supportive care?” Support Care Cancer, 2002 March; 10(2).

Mahmoud, F., et al. “The therapeutic application of melatonin in supportive care and palliative medicine,” Am J Hosp Palliat Care, 2005 July-August; 22(4).

]]> 6537 https://healthy.net/2006/06/22/what-you-havent-been-told-about-the-stress-osteoporosis-connection-and-how-to-reduce-your-risk/?utm_source=rss&utm_medium=rss&utm_campaign=what-you-havent-been-told-about-the-stress-osteoporosis-connection-and-how-to-reduce-your-risk Thu, 22 Jun 2006 02:02:03 +0000 https://healthy.net/2006/06/22/what-you-havent-been-told-about-the-stress-osteoporosis-connection-and-how-to-reduce-your-risk/

You probably know that stress can make you tired, depressed, cause insomnia, and lead to weight gain. But did you know that it pulls calcium out of your bones? Not many people do. In fact, the stress-osteoporosis connection is hardly ever mentioned in books on stress, osteoporosis, hormones, or menopause!

If you’ve been exercising, eating a healthy bone-conserving diet, and taking your supplements faithfully, you may think you’re doing enough to protect your bones. Not necessarily. Chronic stress can lead to brittle bones even after you’ve done everything else right.

Look at cortisol
Cortisol is one of many hormones secreted by your adrenal glands in response to any type of stress. Its levels are normally highest in the morning and lowest at night. High early morning cortisol wakes you up, and lower late evening cortisol lets you sleep well. If your cortisol is low in the morning, you’ll find it’s difficult to wake up and you are likely to feel tired throughout the day. If it remains high at night, you may be depressed and have difficulty sleeping.

All of us experience occasional bursts of cortisol in response to daily stresses — like when another car nearly misses hitting your car or you hear that a good friend is very sick. These reactions are normal and won’t cause thinning bones. Not if your cortisol levels re-adjust after each event.

But when your adrenal glands keep secreting this hormone inappropriately, they can leave you with high cortisol. Some medications, such as prednisone, cortisone, and other steroids, trigger your adrenal glands to keep secreting cortisol, as well. Over time, high cortisol can lead to exhausted adrenal glands and chronically low cortisol levels.

When you have high cortisol throughout the day, you feel exhausted all the time. In addition to what you feel, this excess cortisol pulls calcium out of your bones and interferes with its absorption, putting you at risk for losing bone density.

Measuring cortisol levels
Fortunately, you can now measure your cortisol and find out whether or not yours is chronically high with a simple saliva test your doctor can order. The test consists of saliva samples taken at four different times during the day and night. This is because cortisol fluctuates at specific times. The combined results show whether or not your hormone levels rise and fall when they should and indicate whether or not you are secreting too much. It also measures DHEA, a hormone that balances cortisol. One reason for high cortisol could be low DHEA, so it’s important to get both hormones tested.

This Adrenal Function Test is available through a number of laboratories. I particularly like Aeron LifeCycles (800-631-7900) because they accept Medicare for full payment and will work with you if you can’t find a qualified doctor to order this test. A number of insurance companies also pay for this test that costs $141.

In the past I wrote about a test, Pyrilinks-D, which measures the rate at which your bone breaks down and rebuilds itself. If you happen to have had this test, also available through Aeron, evaluating your cortisol levels may be your next step. If not, you may want the Pyrilinks-D test as well.

There are a number of natural solutions, should you find that your cortisol is too high. They include improving your diet, getting regular exercise, and taking one or more of a number of nutritional supplements.

Natural ways to regulate cortisol
Begin with daily exercise, meditation or prayer, and a sensible diet. Then support your adrenal glands with supplements. I like using a classification of supplements called adaptogens because they regulate your body’s response to stress. They turn on areas that have been turned off, and vice versa. I’ve talked about adaptogens in the past, and you can read these articles on my website, http://www.womenshealthletter.com. But let me tell you briefly about some of the best adaptogens that help regulate cortisol.

Rhodiola rosea is an adaptogen used in Chinese traditional medicine that prevents stress-induced heart damage. Low doses of a standardized extract have worked to lower stress in a number of studies. Try taking one capsule twice a day, or 20 drops of an extract (HerbPharm, 800-348-4372).

Withania somnifera, or ashwaganda, is an
Ayurvedic herb. It’s found in many formulas that have
significant anti-stress activity. Both Rhodiola and
ashwaganda, along with Cordyceps mushrooms, are used in
Adrenamin, an anti-stress formula available through ProThera
(888-488-2488). This is one formula I recommend to help
regulate high cortisol levels (one capsule, twice a day).

Eleutherococcus senticosus (formerly called Siberian ginseng) isn’t a true ginseng. It’s an excellent adaptogen that slows down excess cortisol excretion caused by stress. I’ve used Eleuthero, as it’s called, for decades. It’s a safe product, most potent in an alcohol base. HerbPharm makes an excellent product available in many health food stores.

DHEA, or dihydroepiandrosterone, is the hormone that is often low when cortisol is high. You can buy it in any health food store – but don’t. Some supplements don’t contain the amount of DHEA listed on the labels. Besides, I strongly believe that hormones should be dispensed through your doctor. If you get the Adrenal Function Test, your doctor will know how much DHEA you should take. Too much can cause facial hair, rashes, and other side effects. Never self-administer DHEA or other hormones (except one to three mg of melatonin for insomnia). Hint: You may need only 5-10 mg.

Magnesium: It’s cheap and has a profound effect on stress. If you are magnesium-deficient, and some doctors believe that most people are, stress increases your risk for heart disease, arrhythmias, and sudden death. Any stress — physical or emotional — increases your need for magnesium. Magnesium also helps carry calcium into the bones, so it’s an important nutrient for your bones on several counts. How much should you take? Whatever your bowels can tolerate up to 1,000 mg per day. Use a magnesium glycinate or amino acid chelate, which is well absorbed, and avoid poorly absorbed magnesium oxide. From 100-400 mg of magnesium, along with a good multi, should be enough for most people.

Avoid stimulants
Keep your caffeine intake low. Don’t take herbs like ephedra (Ma Huang) that stimulate the adrenal glands. Avoid guarana, the seeds of a Brazilian plant, with about twice the amount of a chemical that is almost identical to caffeine.

Bottom line: If you’ve been under stress for a long time, have difficulty sleeping, are depressed, and can’t wake up in the morning without help (like coffee or tea), you may have chronically high cortisol. Get your levels tested first, then begin a serious stress-reduction plan. It should be an integral part of any osteoporosis-prevention plan.

Brown, Susan E., PhD Better Bones, Better Body, Keats Publishing, 1996.

Maslova, L.V., et al. “The cardioprotective and antiadrenergic activity of an extract of Rhodiola rosea in stress,” IuB Eksp Klin Farmakol, November-December 1994.

Talbott, Shawn, PhD The Cortisol Connection, Hunter House, 2002.

]]> 6539 https://healthy.net/2006/06/22/whether-you-want-to-prevent-or-treat-tumors-these-powerful-nutrients-boost-your-fight-against-cancer/?utm_source=rss&utm_medium=rss&utm_campaign=whether-you-want-to-prevent-or-treat-tumors-these-powerful-nutrients-boost-your-fight-against-cancer Thu, 22 Jun 2006 01:59:01 +0000 https://healthy.net/2006/06/22/whether-you-want-to-prevent-or-treat-tumors-these-powerful-nutrients-boost-your-fight-against-cancer/

While pharmaceutical companies search for the next cancer-fighting drug, scientists in Japan and China may have already found it. They have developed extracts made from natural substances that have no side effects, help prevent cancer, and are beneficial in both conventional and integrative therapies. One Japanese extract is so effective against various tumors that it’s considered to be a drug covered by the Japanese healthcare plan.

The raw materials used to make these extracts are whole foods with a great many cancer-fighting properties. Although they’ve been used successfully for thousands of years, scientists have only recently been studying them.

I first talked about their ability to strengthen immunity and detoxify pharmaceutical drugs six years ago. Later, I explained how they improve athletic performance and enhance recovery from exercising. Now I want you to know about their benefits as part of a cancer prevention or treatment program.

Their nutrients increase immunity, have anti-tumor properties, and interrupt the food supply to cancerous tumors. In addition, they have antifungal, antibacterial, antiviral, anti-inflammatory, and anti-diabetic properties.

I’m talking about medicinal mushrooms.

While there are around 140,000 different mushrooms in the world, only a scant few dozen are grown commercially for nutritional supplements or medications. If you think mushrooms are popular now, just wait. I predict that they will continue to gain in popularity as additional varieties are studied and we learn more about their specific
nutrients.

Mushrooms fight cancer
Mushrooms contain complex carbohydrates called polysaccharides that have anti-tumor and immunostimulating properties. They don’t actually attack cancer cells, but rather activate immune responses that have anti-tumor effects. Different mushroom polysaccharides have different chemical compositions and properties. This is why I prefer a supplement with several medicinal mushrooms over a single extract.

Nutrients are absorbed into growing mushrooms via its thread-like mycelium. The most effective medicinal mushroom supplements I have found are made from mycelium grown on organic materials, such as brown rice.

Although extracts are more concentrated than the whole mushroom, the balance found in a whole food frequently has deeper, longer-lasting effects. Besides, we still don’t know all of a mushroom’s ingredients and their actions. Extracts are like drugs and may be helpful for short periods of time. Use them under the direction of a knowledgeable acupuncturist, MD, or naturopath. Whole mushroom supplements are safe for all of us to take any time.

Turkey Tail (Coriolus versicolor)
Years ago while walking in the country with an herbalist friend, we came upon a dead tree covered with half-moon-shaped fungi. They had distinctive dark brown markings. “This is called Turkey Tail,” she said, “because its pattern looks like the bird’s feathers. It’s a mushroom that’s used to fight cancer.” Since then I discovered that its extract, PSK (polysaccharide Krestin), is the same one covered by health insurance in Japan. A similar extract, PSP (polysaccharide peptide), has been developed in China.

Studies showed that taking Turkey Tail for two months can double a person’s natural killer cells, greatly boosting immune activity. Its polysaccharides support chemotherapy and radiation treatments, reducing symptoms. Turkey Tail has strong anti-tumor effects and slows the progression of various cancers.

Reishi (Ganoderma lucidum)
The ancient Chinese called reishi the mushroom of immortality and used it both preventively and for treating cancer. In fact, they used its dried powder as chemotherapy.

Centuries later, scientists discovered that reishi inhibits the growth of breast cancer cells and keeps these cells from sticking to one another and migrating to other sites. It’s anti-viral (some cancers are thought to be viral in nature) and is also used with cancer patients who are in remission. If you have a history of breast cancer in your family, or if you get a questionable thermogram (read about thermography in past articles, available on my website), you’ll want to include reishi mushrooms.

Agaracus blazei
This relatively unknown mushroom has strong anti-tumor and anti-metastatic actions. This means it keeps cancers from spreading. It also stops the body from making blood vessels that feed hungry cancerous tumors (angiogenesis).

In one South Korean study, an extract of Agaricus blazei was given to 100 women on chemotherapy for cervical, ovarian, or endome- trial cancer. Those taking this mushroom had a significantly higher number of natural killer cells. They also had fewer chemotherapy-associated symptoms, such as loss of appetite, weakness, hair loss, and emotional ups and downs. Include this mushroom if you’re on chemotherapy and for cancer prevention.

Maitake (Grifola frondosa) is both a medicinal and a hard-to-find culinary mushroom. Its extract, D-fraction or MD-fraction, is often added to whole maitake powder to make it more potent. But studies indicate that both the extract and the mycelium have beneficial properties – like protecting the liver. This is extremely important, whether you’re on chemotherapy or just detoxifying.

While many studies concentrate on the D-fraction extract, powdered maitake also has potent cancer-fighting properties. It inhibited tumor growth in 86% of lab animals with tumors. In another study, 25% of the mice with cancer went into complete remission.

Shiitake (Letinus edodes) is a popular culinary mushroom used in many Chinese foods. You can find them fresh in some grocery stores or buy dried shiitakes at Asian markets.

Shiitakes contain a water-soluble anti-tumor polysaccharide, called “lentinan,” that prevents tumor development from viruses and chemicals. Lentinan is found in abundance in this mushroom’s mycelium.

Shiitakes also have other anti-tumor and immune-boosting polysaccharides, as do other medicinal mushrooms. This is why I take whole mushroom products daily, rather than extracts. In one study, the powdered mycelium — the same form as found in many supplements — was given to mice with cancer. It inhibited tumors in 50-80% of the mice.

If you’re cooking with dried shiitake mushrooms, remember that its active polysaccharides are water-soluble. When you reconstitute the dried mushrooms in warm water prior to adding them to your soups or stir-fry dishes, use the water as well. Or put it aside and drink it as an herb tea.

Shiitake is effective in all diseases of immune suppression including candida, AIDS, and environmental allergies. It also blocks the formation of some carcinogenic compounds found in meat and processed foods.

White Button (Agaricus bisporus) is the common mushroom found in just about every grocery store in the country. It, too, has medicinal qualities, although not to the same degree as the other mushrooms mentioned here.

Button mushrooms block the production of estrogens. We know that high estrogen levels can contribute to breast cancer. So if you’re looking to keep your estrogen down, consider adding button mushrooms to your diet on a regular basis. Like shiitake, button mushrooms also block carcinogens.

Not all mushrooms are alike in their properties. This is another reason I prefer taking a blend of several mushrooms. In addition, make button and shiitake mushrooms a regular part of your diet.

If you’re looking for a mushroom supplement, I know of no better combination than MycoPhyto Complex (800-728-2288 or http://www.advancedbionutritionals.com). I particularly like this product because all of the ingredients are grown on immune-regulating herbs. Also, the doctor who developed it, Isaac Eliaz, MD, has seen MycoPhyto to be effective when added to the protocols of many of his cancer patients. Interestingly, it wasn’t until after I had researched and written this article, that I noticed it contains most of the mushrooms mentioned here.

Ahn, W.S., et al. “Natural killer cell activity and quality of life were improved by consumption of a mushroom extract, Agaricus blazei Murill Kyowa, in gynecological cancer patients undergoing chemotherapy,” Int J Gynecol Cancer, July-August 2004.

Cui, J. and Y. Chisti. “Polysaccharopeptides of Coriolus versicolor: physiological activity, uses, and production,” Biotechnol Adv, April 2003.

Grube, B.J., et al. “White button mushroom phytochemicals inhibit aromatase activity and breast cancer cell proliferation,” J Nutr, December 2001.

Huber, Luke G., ND, “Green tea catechins and l-theanine in integrative cancer care,” Alternative & Complementary Therapies, December 2003.

Jiang, J., et al. “Ganoderma lucidum suppresses growth of breast cancer cells through the inhibition of Akt/NF-kappaB signaling,” Nutr Cancer, 2004; 49(2).

Kimura, Y., et al. “Isolation of an anti-angiogenic substance from Agaricus blazei Murill: Its anti-tumor and antimetastatic actions,” Cancer Sci, September 2004.

Monro, J.A., “Treatment of cancer with mushroom products,” Arch Environ Health, August 2003.

Wasser, S.P. “Medicinal mushrooms as a source of anti-tumor and immunomodulating polysaccharides,” Appl Microbiol Biotechnol, November 2002.

Wasser, S.P. “Review of medicinal mushrooms advances: Good news from old allies,” HerbalGram, American Botanical Council, 2002.

]]> 6519 https://healthy.net/2006/06/22/this-simple-laboratory-test-can-give-you-early-information-on-bone-loss/?utm_source=rss&utm_medium=rss&utm_campaign=this-simple-laboratory-test-can-give-you-early-information-on-bone-loss Thu, 22 Jun 2006 01:56:31 +0000 https://healthy.net/2006/06/22/this-simple-laboratory-test-can-give-you-early-information-on-bone-loss/

Your bones are not dry, dead sticks holding your body together. They’re made from living tissue that is constantly breaking down and rebuilding itself. Old bone cells are being replaced with new ones in a process known as “remodeling.”

When you were young, your body made large numbers of new cells to keep up with your bone growth. But when you were in your 30s, your bones stopped growing and your need for new cells decreased.

At this time, your body began to make fewer new cells. Your bone tissue still kept breaking down, however. This increased the gap between your bones breaking down and building up. As we get older, this gap continues to widen. By the time we reach menopause, our bone tissue may very well be breaking down faster than it can build. The consequence is thinner bones and a higher risk for fractures.

You’re never too old — or too young — to take a look at how your bones are being formed. The problem is, doctors are relying on one method alone, and it’s not enough. They usually measure bone density — one marker for osteoporosis — with tests like dual X-ray absorptiometry (DEXA) and ultrasound. I’ve never particularly liked either as accurate predictors of bone health. All they do is take a snapshot of your bone that says, “This is what your bone looks like today.” They can’t tell you how quickly your bones are breaking down and how well they’re rebuilding themselves.

But I’ve found a simple urine test that can do this very thing. It’s not expensive and most insurance companies, including Medicare, pay for it. This test will tell you if your rate of bone loss is high before anything can be detected with common bone scans. Just how important is it to identify how fast your bones are breaking down? One study I just read shows that bone resorption (breakdown) is a better predictor for hip fractures than the more familiar tests that measure bone mass.

This urine test does not subject you to even minute quantities of harmful radiation. What’s more, instead of having to wait a year or two for another bone density test to measure your progress or deterioration, you can repeat this urine test in three months and find out whether or not the particular therapy you’ve chosen is working.

It’s about measuring your Dpd
Let me explain how this test works. When bone breaks down, it produces a byproduct called deoxypyridinoline (Dpd) that’s excreted into the urine. A simple urine test, called Pyrilinks-D, measures the Dpd in your urine and determines whether or not your bones are breaking down faster than they’re being rebuilt. If they are, you can talk with your doctor about some form of bone-saving therapy: exercise, hormones, medications, dietary changes, supplements, etc.

Then you can try the therapy of your choice and repeat this test in three months to see how well you’re doing. No guesswork or waiting until it’s too late. Combined with the DEXA or ultrasound, Pyrilinks-D gives a more complete evaluation than either one alone.

How accurate is this test?
A group of researchers compared the Pyrilinks-D test to other bone resorption tests like Osteomark and CrossLaps. The Pyrilinks-D test had less variability than the others. In addition, its precision and accuracy was either equal or superior to the other two tests in all areas. This is an accurate test to measure your rate of bone loss.

The Dpd urine test is most valuable for pre- and perimenopausal women whose bones are beginning to thin. They can use the information to begin a bone-conserving program before a great deal of damage has been done. But it can be helpful for postmenopausal women as well, especially for those who are using either hormone therapy or bisphosphanates (drugs like Fosamax) that could reduce bone turnover. After all, if you’re being told to take Fosamax for the rest of your life, don’t you want to know it’s working? How about your exercise program? If you want to know whether or not it’s working, or whether or not you’re taking the proper balance of supplements, this test will take the guesswork out. The normal range for this test is 2.5-6.5. If your results are 6.5 or greater, you will want to take action.

Where to get it
A number of different kinds of health care practitioners can order this test, including MDs, osteopaths, chiropractors, acupuncturists, and nurse practitioners. Once you’ve found someone to order the test, you need to find a lab to run it.

Check with your local labs to see if they perform the Pyrilinks-D test. If they regularly check for hormone levels, there’s a good chance that they do. Many labs charge a reasonable $80. Be sure to ask about coverage with your current insurance plan. You need a doctor’s order in most states before your insurance will pay for it.

If you can’t find a lab near you to run this test, contact Aeron Life Cycles Laboratory (877-222-3766). Their staff can answer your questions, and Donna, a personal friend of mine, will help you solve any problem if no one else can. She’s a true magician! By the way, Aeron accepts Medicare for payment in full for this test.

The test itself couldn’t be simpler. You or your doctor contact the lab with the doctor’s order and ask to have a test kit mailed to you. Then you collect some of your urine the next morning and put it into the vial that’s included in the kit. Mail it back in the enclosed pre-paid padded envelope, and the lab will take care of the rest.

Making “young bones”
Any information I give you on osteoporosis would be incomplete without my frequently stated caveat about bone structure. When bone tissues are both thinner and brittle, you’re at an increased risk for fractures. All of the tests I’ve mentioned measure bone density. They don’t measure fragility — or brittleness. There is no test for this. However, it’s a huge factor in whether or not you’ll break any bones if you fall.

High amounts of calcium create brittle bones. Magnesium makes bones less brittle and more flexible. I’ve talked about this in greater length in past articles, available on my website, and in my book, User’s Guide to Calcium and Magnesium (800-728-2288). If you’re taking supplemental calcium, or eating a lot of dairy, make sure you get as much magnesium as calcium. That way, any bone you have is more likely to be supple, like young bones.

Garnero, P., “Markers of bone resorption predict hip fracture in elderly women the EPIDOS prospective study,” Journ of Bone and Min Res, vol. 11, no. 10, 1996.

Ju, H-S.J., et al. “Comparison of analytical performance and biological variability of three bone resorption assays.” Clinical Chemistry, 1999.

Miller, P.D., MD, et al. “Practical clinical application of biochemical markers of bone turnover,” Journ of Clin Densitometry, vol. 2, no. 3, 1999.

]]> 6518 https://healthy.net/2006/06/22/powerful-yet-simple-technique-increases-your-healing-ability/?utm_source=rss&utm_medium=rss&utm_campaign=powerful-yet-simple-technique-increases-your-healing-ability Thu, 22 Jun 2006 01:51:56 +0000 https://healthy.net/2006/06/22/powerful-yet-simple-technique-increases-your-healing-ability/ It can boost your immune system, reduce pain from headaches, fibromyalgia, and surgery, and lower anxiety before a surgical procedure. Nurses have been using it for decades to reduce stress in patients. Now hospitals throughout the country are adding it to their healing protocols. In fact, it’s already available in my small, local hospital and the Kaiser Permanente near me.

This healing therapy became more widely used after hundreds of sound scientific studies found it works to improve our health. The technique I’m talking about is guided imagery — the art of mentally concentrating on positive images to accelerate healing. If you’re not using it as part of your own health program, perhaps you should. It costs almost nothing and it works.

Guided imagery uses your thoughts to affect your body and emotions. It’s an excellent adjunct to either traditional or complementary medicine.

I first learned about guided imagery in the 1970s. I had helped co-found one of the first holistic health centers in the country. I heard that Carl Simonton, MD and his wife, Stephanie Matthews-Simonton, a psychologist, were successfully using visualization with terminal cancer patients. I read their books, listened to their tapes, and spoke with Dr. Simonton personally.

Then I began using guided imagery with some of my patients. I noticed that it reduced their headache and muscle pains.

Beyond anecdotes
Now there are literally scores of sound scientific studies that support the effectiveness of guided imagery. In one, a group of patients scheduled for colon surgery were either given standard care or listened to a guided imagery tape three days before their surgery and six days afterward. Those who heard the tapes had significantly less anxiety before their operations and much less pain afterward.

In another, over 100 patients with chronic tension headaches listened to a guided imagery tape every day for a month. They had less pain and more vitality than patients who didn’t use this technique.

But guided imagery does much more than reduce pain. It speeds up healing. Patients who used guided imagery before having their gallbladders removed had less inflammation in their incisions than those who had traditional care. They also had less anxiety and lower cortisol levels. From my past articles, you know how serious high cortisol levels are, especially for women (you can re-read these articles on my website). Chronically high cortisol can impair your immune system and memory.

Nearly four-dozen studies conducted between 1966 and 1988 found that guided imagery improved stress, anxiety, and depression. It also reduced pain, blood pressure, and chemotherapy side effects.

How to use guided imagery
Guided imagery uses all your senses: taste, smell, touch, hearing, and feeling. For instance, if you want to lower your blood pressure or reduce anxiety and you’re visualizing lying on a beach on a deserted island, don’t just stop when you “see” a picture of the beach in your mind. Feel the warmth of the sun, the texture of the sand as it runs through your fingers. Smell the sea breeze and imagine you can lick the salt off of your mouth.

Make the scene as real and complete as if you were there. This intense focusing will result in the physiological changes that lower anxiety.

If you have a headache, you can visualize your pain as being a stone. Hold it in your hand. Is it warm, cool, or cold? Is it smooth or textured? Feel its weight. After you’ve held it for a while, feeling, seeing, and touching it so it seems completely real, throw it away as far as you can. Notice that your pain level has lessened.

It’s helpful to use guided imagery media designed by knowledgeable health care professionals. You can buy CDs, download online,, or make your own. I like the latter. It allows you to tailor a session to your specific needs. Martin Rossman, MD, one of the pioneers of guided imagery, has sample scripts you can use in his excellent book, Guided Imagery for Self-Healing (H.J. Kramer, 2000). He also has CDs and other related tools available through his website: http://www.thehealingmind.org.

Guided imagery is powerful
The images that work for one person may work against another. For instance, the Simontons have tapes for cancer patients that focus on visualizing a strong immune system fighting and killing cancer cells.

A friend of mine who had cancer, writer Anais Nin, was using these tapes. One day, she said to me, “Nan, I can’t do this any more. I don’t want to give any emphasis to cancer. I don’t want to visualize cancer cells at all.” I helped Anais create a visualization where she imagined her body healthy, instead. This shift from a negative to a positive image made all the difference to her.

Originally, guided imagery was used as a solution for patients with chronic pain. It’s now gone far beyond pain control and is being taught to nurses, psychotherapists, and other health care providers. It’s part of Blue Shield of California’s Lifepath program for stress reduction. Insurance companies and hospitals are using it because it’s cost-effective.

At Stanford University, guided imagery saved $400 in medical costs to arthritis patients for an investment of $54 in guided imagery sessions. This is a therapy whose time has come. For more information, read Dr. Rossman’s book, or contact the Academy for Guided Imagery (www.academyforguidedimagery.com).

Falls occur when your center of gravity moves away from an invisible line that runs from your midsection to your feet. Once your tummy and lower spine move outside this center – your core — you’re at a higher risk for falling. If you have any curvature of your spine, you’re at a greater risk because your midsection is not in alignment with the rest of your body.

But having a straight spine doesn’t ensure you won’t fall. Whenever you reach for something on a high shelf, or carry a bag of groceries, you may be off-center. If someone bumps into you or you trip on a curb while you’re leaning forward, you’re more likely to fall. And if you have weak leg muscles, your balance can also be unstable.

When exercise isn’t enough

Researchers at the Mayo Clinic know this. They tried to improve the balance in older women whose spines were curved from osteoporosis. So they made a two-pound weighted back brace to keep these women’s torsos aligned above their feet. The women wore this support for four weeks and did specific daily exercises. The result was less back pain and better balance, but their leg muscles were no stronger.

Here’s why I predict the benefits from this treatment will be short-lived.

A weighted back support may help your alignment while you’re wearing it. But when you take it off, your body will try to return to its original position. Home exercises may strengthen your long back muscles, but they don’t recruit the small, deep muscles that support them.

In addition, wearing a weighted back support is uncomfortable. You may be able to force your body into better alignment with a device like this, and everyone benefits from regular exercising. But an integrated approach that combines your mind and body will have far greater effects than a purely physical approach.

The mind/body approach reeducates your body

The Mayo Clinic study just involves physical changes, not paying attention to your breathing or posture. The exercises and brace do their work whether you pay attention or not. But when your body and mind work together, you get better results.

Most therapeutic exercises strengthen large muscles. But when you concentrate on your movements while you exercise instead of letting your mind wander, your subconscious mind steps in. You begin strengthening both your large and small muscles even when you don’t know anything about their function. Visualization re-programs your muscles to work properly. Eventually, all of your muscles work together even when you’re not exercising or paying attention.

Yoga is one form of exercise that integrates the mind with the body. I’ve found another one I like even better for strength and balance. It’s called Pilates.

What is Pilates?

Pilates is a system of conditioning developed by Joseph Pilates in the 1920s. Originally a weak, sickly child, he created a series of exercises that restored his health. His exercises were the foundation for today’s Pilates exercises. You can do these exercises either on a floor mat or on a piece of equipment with pulleys called the Reformer. The floor exercises are excellent and will work just fine.

Pilates exercises make you stronger, more flexible, and less likely to fall because they re-educate your body to use all of your muscles. By strengthening both your large muscles and the deep, small endurance muscles that are responsible for your strength, they take the strain off the larger muscles and give them added support. You need to add concentration and correct breathing to an exercise to recruit the small supportive muscles. Bottom line: less pain, greater range of motion, and fewer falls.

Pilates exercises are gentle and simple. And you only need to repeat each one three to five times. As you perform each exercise, concentrate on doing it with the correct form: breathing deeply and tightening your tummy. This combines the mental with the physical.

Pilates doesn’t weigh you down, isn’t painful, and has permanent effects. Re-alignment, strength, and balance occur when you concentrate on your movements and breathe properly as you exercise. Eventually, your body takes over and “remembers” how to stand, move, or perform an exercise without falling or getting hurt. By being conscious of your form and breath while you exercise, you create a result that’s similar to the weighted back support and exercises — without the need to walk around with weights strapped on your back, or doing exercises that just target larger muscles.

Many exercises are called “Pilates”

Pilates is the name given to a type of exercise with characteristics stemming from Joseph Pilates’ work. Not all Pilates exercises are the same. They can vary greatly from teacher to teacher. I’ve researched the subject for you and found resources that my personal Pilates teacher, Kathleen Langermann, and I think would best help people over 50.

You can learn Pilates from a video or DVD. Be sure to get one that’s appropriate for those of us over 50. The two I suggest are: Pilates for Beginners (VHS and DVD) and Easy Pilates (DVD only). Pilates for Beginners shows basic fundamentals you need before doing the exercises, then teaches Pilates. Easy Pilates concentrates on the proper form and has easy-to-follow routines. Both are available from Gaiam (877-989-6321) and at most Barnes & Noble and Borders bookstores, Target, Amazon.com, and many health food stores.

My experience
I’ve been doing Pilates exercises — both on a mat and on the Reformer — for over a year, and I’m excited about the changes in my body. My body is more stable than ever. When I paddle my kayak, I have greater strength and endurance. I don’t injure myself easily. I stand and sit straighter because my body reminds me that it feels most natural when it’s in better alignment. And after more than 40 years, my chronic low back pain is gone.

Exercising used to be a chore that I fit into my schedule when I could. Pilates has changed this. I’m convinced that a mind/body approach to exercising will give you better results than wearing a back brace or doing other exercises.

Siler, Brooke. The Pilates Body, Broadway Books, 2000.

Sinaki, et al. “Significant reduction in risk of falls and back pain in ostoporotic-kyphotic women through a spinal proprioceptive extension exercise dynamic (SPEED) program,” Mayo Clinic Proceedings, July 2005.

There are numerous homeopathic remedies to choose from that can help you get the rest you need. Select the one that most accurately fits your sleep disturbance pattern. You may have all of the listed symptoms, or just one of them.

Aconite: You are extremely anxious, restlessness, have a fear of dying. You experience heart palpitations, are drowsy during the day and awake at night, may have nightmares or disturbing dreams. Fresh air makes you feel good.
: Worry and anxiety keep you awake, especially between midnight and 2:00 a.m. Your insomnia worsens your anxiety. You are restless in bed and may get up to make a cup of tea. You like warm drinks and being warm.

Chamomilla: You’re irritable or in pain and can’t get to sleep. You like cold water and sour lemonade. You don’t like coffee.

Coffea: You have an overactive mind and are often wide-awake at 3:00 a.m. You’re particularly sensitive to noise, light, touch, and caffeine from any source.

Ignatia: You sigh and yawn a lot, but can’t sleep. You have wide mood swings and are both high-strung and emotional. Grief keeps you awake. Breathing deeply, moving around, and being alone make you feel better.

Nux vomica: You’re irritable, impatient, and frequently wake up at 3:00 – 4:00 a.m and have difficulty falling back to sleep. When you finally do, you wake up tired. It’s difficult for you to switch off your mind and stop thinking about problems at home or work. Alcohol, caffeine, or eating rich, spicy foods keep you awake.

Pulsatilla: At first you feel too hot and throw your covers off, then you feel too cold and pull them back up. One thought keeps repeating in your mind and keeps you awake. You sleep with your hands above your head and wake up feeling overheated.

Sepia: During the day you’re tired, but at night you have difficulty falling asleep. You’re depressed, and your inability to get a good night’s sleep is depressing. You wake up early, can’t get back to sleep, and feel sleep-deprived in the morning. Your fatigue gives you headaches and causes dizziness. Exercise helps, and just sitting around makes this condition worse.

Using homeopathics

Don’t be confused by the many dilutions available. The dilution you want for a sleep remedy is 30C — considered to be a medium potency. This means that one part of the original substance was diluted 30 times in 99 parts of water. Nothing remains in the tiny pellets or liquid except the energy from the original substance. There’s no trace of any chemicals it once contained. The more times a remedy has been diluted, the stronger the effect. Low potency remedies have been diluted up to 15 times.

Take the remedy once at night for 10 days, an hour before going to bed. Repeat for one more cycle if necessary. You can find the remedies in this article at most health food stores or through http://www.homeopathic.com (800-359-9051).

Homeopathics are compatible with most medications. However, they should not be taken with antibiotics, antifungals, chemotherapy, steroids, or narcotic drugs. Don’t use them an hour before or after coffee, mint (toothpaste), garlic, and other strong tastes or odors. These could cancel out the effects of the remedies. Take them first thing in the morning or just before bedtime.

If you don’t get relief after using a homeopathic remedy for one or two 10-day cycles, you may need some help finding the specific remedy your body needs. Ask practitioners of integrative medicine (doctors, acupuncturists, naturopaths) or at health food stores to help you find a homeopath. I’ve seen homeopathy work wonders in my patients and me. It’s a safe, inexpensive solution to numerous health problems — including insomnia.

Cummings, S., MD and D. Ullman, MPH. Everybody’s Guide to Homeopathic Medicines, Jeremy P. Tarcher, 1997.

Reichenberg-Ullman, J., ND, MSW. Whole Woman Homeopathy, Prima Health, 2000.

Trivieri, L., Jr., and J.W. Anderson. Alternative Medicine: The Definitive Guide, Second Edition, Celestial Arts, 2002.

If you have trouble getting a good night’s sleep, you’re not alone. A survey conducted by the National Sleep Foundation found that literally millions of people sleep so poorly that they’re tired during the day. Forty-three percent of them were so sleepy it interfered with their activities. Fatigue can have serious side effects. Sleepiness causes 100,000 auto accidents each year in our country alone.

What’s worse, sleeping pills are often addictive and can have serious side effects. But there are other great ways that will safely help you get a good night’s sleep.

This is important because a restful night’s sleep affects your emotional and physical health. In fact, it’s just as important for you to get enough good quality sleep as it is to eat healthy foods and exercise regularly. It’s part of a lifestyle that promotes health and fights disease.

When you sleep, your body eliminates free radicals, your immune system strengthens itself, and your body and mind refresh themselves. As we get older, we tend to have more interrupted sleep. One reason is that we produce less melatonin, a hormone that controls our response to light and dark.

Melatonin supplements can help regulate your sleep cycles. From one to three mg of melatonin taken half an hour before bedtime is usually enough for a deep, restful sleep. For more information, read the articles on melatonin on my website: http://www.womenshealthletter.com.

But there’s much more you can do to help you sleep than take melatonin. If you simply make a few minor lifestyle changes, you’ll soon find the sleep you want and need. Some of these changes work by helping your body’s ability to produce more melatonin naturally. Others relax you so you can get to sleep more easily.

Change your diet
What you eat — especially at night — affects how you sleep. You may think that a sugary snack before bedtime is a good idea because it makes you sleepy. Well, it isn’t. Sugar initially raises your blood sugar and causes you to be alert. Then it drops and you get sleepy. Later in the night, when blood sugar levels drop still further, you may wake up and have difficulty getting back to sleep. Refined grains (white flour and white rice) and alcohol can have the same effect.

Instead, snack on a few whole grain crackers with a little cheese or an ounce or two of nuts or nut butter. Protein helps keep your blood sugar level while you sleep. A little fruit-sweetened yogurt, or a single piece of fruit, is also acceptable for nighttime snacks.

An afternoon cup of coffee or tea, or even a piece of chocolate, can keep you awake at night if you’re particularly sensitive to caffeine. Many people have an increased sensitivity with age. Avoid caffeine after noon. At most, drink a cup of green tea. Although green tea contains a little caffeine, many people find it doesn’t interfere with their sleep due to the theanine it contains.

Modify your environment
Prepare yourself for sleep an hour or two before you go to bed. Begin by turning down the lights. Darkness helps your body make melatonin. If you’re watching TV, don’t put on any bright lights in the room.

Of course, use good lighting for reading, but don’t read stimulating books or watch intense TV shows before bedtime. They can keep you awake. Sleep in a room that’s as dark as possible. Only use a night-light in your bathroom. If you turn on the overhead light, you’ll stop all melatonin production for the rest of the night. If necessary, wear an eye mask to block out light.

Get exposure to plenty of bright light during the day. If you read a lot, use full spectrum fluorescent light bulbs found in all hardware stores. These are not like ordinary fluorescent bulbs. They mimic daylight and contribute to melatonin production.

Try an herbal sedative
If you don’t want to take pharmaceutical drugs, but want a relaxant, you may want to try herbs. Valerian root, hops, skullcap, chamomile, linden flowers, and passionflower all have relaxing, sedative effects. You can find several of them in various herb tea blends and in capsules.

Valerian (Valeriana officinalis) is particularly effective for women who have irregular sleep patterns, or have difficulty falling asleep. From 300-600 mg of valerian can be as effective as pharmaceutical sedatives. Caution: Never take herbal sedatives with either over-the-counter or prescription drugs.

Write it down
If you don’t want to forget tomorrow’s chores, or if you’re worried about something that nags at you, write it down on a small pad kept on your night stand. Use a pen with a tiny light, or write one or two words in the dark. You’ll be able to decipher it later. Once you’ve written it down, you can let that thought go. Deal with it in the morning when you’re more alert and refreshed. This tiny modification can make all the difference between getting to sleep or lying in bed with a racing mind.

Move your clock
Many of us have a clock we can read in the dark near our bed. Move it out of sight. If you are having trouble falling asleep, or if you wake up, it won’t help to know the time. All this does is create more worrying and keep you awake.

Another reason to move your clock is that its electromagnetic fields, found in all electric appliances, can interrupt your sleep. Many years ago, I had a patient who was very sick with a number of serious health problems. She had insomnia, and lack of sleep further lowered her immune system. I questioned her thoroughly and discovered she slept under an electric blanket. The blanket interfered with her body’s electromagnetic field and kept her awake. Don’t sleep under an electric blanket, and keep your clock at least three feet from your bed.

Tip: If you like to jump into a warm bed, use the electric blanket to warm the sheets. And then remove the blanket when you go to bed.

Stay warm
Keep your bedroom cool and your body warm. Your body temperature drops at night, and this can keep you from falling asleep. Take a hot shower or warm bath before bed to raise your temperature.

Have cold feet? They can wake you up. The solution: wear socks or knitted booties to bed. If your feet get too warm, like mine often do, booties are easy to slip off without waking up.

Listen to music
A study in a nursing journal found that playing soothing music for 45 minutes at bedtime improves sleep patterns. All of the study’s participants, aged 60-83, slept longer, woke up less frequently, and were more awake during the day after three weeks of listening to music at night.

Music had a cumulative effect. The longer they played it, the more improvements they noticed. Buy a little tape recorder that automatically shuts off at the end of a tape. Listen to music each night at bedtime, and watch your sleep improve.

Take the right minerals
Many people take calcium at bedtime to help them sleep. The body loses calcium at night, so this may sound like a good idea. But calcium contributes to anxiety and causes muscles to contract, contributing to restless leg syndrome and leg cramps.

Magnesium, on the other hand, relieves anxiety and relaxes muscles. In fact, magnesium often reverses restless leg syndrome and cramping legs and feet.

Instead of calcium, try taking 100-200 mg of magnesium citrate, glycinate, or amino acid chelate at night. If it causes loose stools, get your magnesium in an evening snack like nuts, seeds, or whole grains.

Try these easy solutions for a great night’s sleep. And next month, I’ll show you some homeopathic treatments for sleep disorders. I’ve seen these help even the most stubborn cases of insomnia.

Lai, H.L. and M. Good. “Music improves sleep quality in older adults,” J Adv Nurs, February 2005.

The Lancet, vol 354, October 23, 1999.

Trivieri, L, Jr. and J.W. Anderson. Alternative Medicine: The definitive guide, second edition, Celestial Arts, 2002.

There are known lifestyle choices that can increase your risk for having a stroke. Some may surprise you; some you may know or suspect and could be ignoring. But even one risk factor is enough to land you in the hospital. When you combine two or more, you’re pushing the odds. I know a lot of people beat the odds, but many people don’t. Even with Lindy’s youth, strength, and determination, the road to wellness after a stroke is a challenge.

What is a stroke?
Stroke is the third leading cause of death in most Western countries and, in many cases, it’s avoidable. A stroke is really a “brain attack” that occurs when blood flow to the brain is interrupted by a blood clot or burst blood vessel. This results in a lack of oxygen to the brain, which, in turn, causes some brain cells to die. Fortunately, healthy brain cells often take over the job of those that have died, and recovery can be quite good — or a stroke can leave the person with permanent damage. Depending on what part of the brain is affected, disabilities may include speech problems, paralysis, and even dementia.

There are several kinds of stroke. One is a hemorrhagic stroke, which results in bleeding in the brain. When this happens, the blood that accumulates in the brain may cause pressure on some of the tissues, interfering with brain activity. When the blood supply to the brain is reduced, some brain cells lose their food supply and die.

An embolism causes another type of stroke. This is the most common type, accounting for 70 to 80 percent of all strokes. It typically occurs at night or early morning when blood pressure is lowest and is frequently preceded by a mini-stroke (a transcient ischemic attack, or TIA). Embolisms occur when a blood clot or another particle that can form in a blood vessel in the heart — like a piece of arterial plaque — moves through the bloodstream and gets stuck in an artery to the brain, blocking the blood flow. Strokes can also occur if small blood clots form during rapid heartbeat (atrial fibrillation).

Stroke Risk Factors

Genetics: Naturopath Tori Hudson, ND, says if your father had a stroke before age 50 or your mother before age 65, you may have a genetic predisposition to stroke. While you can’t change your genetics, a genetic factor means you need to work even harder to reduce other risks.

High cholesterol is a risk, especially with low HDL (high density lipoproteins — the healthy fat). HDL helps pick up pieces of cholesterol in the blood and recycles them in the liver. So if your HDL is low, it means your body is not able to collect as much cholesterol from the plaque in your arteries. To raise your HDL, keep your animal fat intake low and your fats from fish oil, raw walnuts, and flax higher. A normal weight program and regular aerobic exercise (like walking or biking) for at least half an hour, five days a week, lowers HDL.

Smoking pretty much doubles your risk and, when combined with any other risk factor, it increases your chance for stroke more than the two combined. Breathing second-hand smoke also increases stroke risk. If anyone in your family smokes, ask them to smoke outdoors.

The Framingham Heart Study discovered that people who smoked two packs of cigarettes a day had twice the risk for stroke as those who smoked half a pack daily. The more a person smoked the greater their risk. When they stopped smoking, their risk started to decrease within two years. Five years after stopping, ex-smokers had the same low risk as a non-smoker. As difficult as it may be, I implore you to stop smoking.

Alcohol can either increase or decrease your risk for stroke, depending on how much you drink. Studies have shown that one or two drinks a day may be protective in a similar way as taking aspirin, since both reduce the clotting ability of platelets. The less clotting, the fewer blood clots there are to get stuck in arteries.

But heavy drinking has the opposite effect. One reason is that it tends to increase blood pressure. Heavy drinking can also reduce platelets and thin the blood too much. Perhaps the most important reason to keep alcohol consumption low is heavy drinking or binge drinking can cause a rebound effect after you stop. At this point, blood gets thicker and platelets increase dramatically, skyrocketing your risk for stroke.

Young women with migraines have a three times greater risk for stroke than those who never have them, says a study reported in Therapy Weekly (May 1, 1999). Forty percent of strokes in young women were associated with migraines. However, when blood pressure was under control and they stopped smoking (or didn’t smoke), their risk was reduced to no more than that of anyone else. This study also found that oral contraceptives added to stroke risk for women with migraines.

Cocaine causes blood vessels to constrict and reduces blood flow to the brain by up to 30 percent. It prevents blood vessels from relaxing, which can lead to narrower arteries. We think these blood-vessel changes increase blood pressure and block or reduce blood flow to the brain.

All you need for a cocaine-related stroke is for one blood clot to form when blood vessels constrict and then pop free to clog up an artery. If you’ve used cocaine with no serious side effects, consider yourself lucky. If you use it, it’s time to stop, especially if you have been a smoker. Why? Smoking increases vascular fragility and, with cocaine use, increases the risk for stroke.

An anti-stroke diet
The first step in preventing stroke is lowering your risks. The next step is a diet high in protective nutrients. Your body needs magnesium and potassium, (found in a diet high in beans, whole grains, fruits, and vegetables) to keep blood vessels from becoming fragile.

Eating whole grains lowers your risk for stroke, says the Nurse’s Health Study, a 12-year study of 75,000 women. This study found that even when women ate saturated fats (animal fats) and trans-fatty acids (margarines), those who ate more whole grains had fewer strokes than those who ate refined flours and white rice.

Eat more protective fats, such as fish, raw walnuts, and flax oil, all high in essential fatty acids (EFAs), that support your immune system. Keep animal fats low by reducing your portions and having at least one or two meat-free days (except for fish). Olive oil and canola oil both acceptable, but they don’t contain EFAs. Make sure you get enough protective essential fats as well.

The amount of vitamin C in your blood may be a predictor of a low stroke risk, said Tetsuji Yokoyama, MD, who headed a study published in the journal, Stroke (Stroke:
Journal of the American Heart Association, October 2000).

Dr. Yokoyama, a research associate in epidemiology at the Medical Research Institute of Tokyo Medical and Dental University, helped evaluate the amount of vitamin C in the diets of over 1,000 women. Women who ate vegetables six to seven days a week had a 58 percent less risk for stroke than women who ate them twice a week.

Most fresh fruits and vegetables are high in vitamin C, but it’s a fragile vitamin, losing its potency when exposed to light, air, and heat. Cutting, processing, and bruising also reduces its levels in foods. If you drink a lot of water, you could also be depleting your body of vitamin C. Stress, smoking, and even smelling petroleum fumes can reduce absorption of this important vitamin.

Add to this the fact that your body doesn’t store vitamin C, but needs some every day, and you’ll see why it is so important to include fruits, vegetables, and possibly an additional supplement to reduce your risk for stroke. It may be the vitamin C, itself, that is protective, or other nutrients found in fruits and vegetables could have a protective effect. So eat your veggies daily, and consider taking an extra 500 to 1,000 mg of vitamin C as well.

Too much iron can increase the production of free radicals in your brain cells and the tiny blood vessels in your brain, according to neurologist Antoni Davalos, MD, who headed a study published in Neurology (April 25, 2000). If your iron levels are too high, your brain cells can release a brain neurotransmitter called glutamate that can trigger chemical reactions causing brain-cell death.

To see if your glutamate levels are high, have your ferritin (iron) level checked. Ferritin, a protein in the blood that contains iron, indicates how much iron is stored in bone marrow. Sixty percent of people with high ferritin levels were found to have high glutamate levels, said Dr. Davalos. He believes that if your ferritin level is higher than 275 ng/mL, you should lower your iron intake in food and supplements.

Stored iron normally increases as we age, but in a few people, it is very high. The next time you havea blood test, ask that your ferritin level be tested. It’s a simple and inexpensive aspect of stroke protection.

B vitamins can help lower homocysteine levels. Homocysteine is an amino acid that is normally generated when we digest protein. High levels of homocysteine can lead to a stroke. Homocysteine also increases your body’s production of plaque in the arteries. Plaque narrows the arteries and makes it more difficult for blood to flow to the brain. Enough of vitamins B6, B12, and folic acid can keep your homocysteine level low and your arteries open.

David Perlmutter, MD, who heads The Perlmutter Health Center in Naples, Florida, says that homocysteine levels should be from eight to 14 micromoles per liter, and ideally less than 10 micromoles per liter. In his book, BrainRecovery.com he cites a study that found 10 mg of vitamin B 6 , 400 mcg of vitamin B 12 , and 650 mcg of folic acid are enough to reduce homocysteine by 50 percent. Dr. Perlmutter gives nutritional advice for stroke recovery in this book. Other natural therapies can be found in Heart Disease, Stroke, & High Blood Pressure, by Burton Goldberg.

A life-changing event
A stroke is not necessarily a once-in-a-lifetime event. Many people have additional strokes after their initial episode. If you’ve had a stroke, it’s vital to prevent another. Taking medication like blood thinners and getting regular exercise is just part of preventing stroke reoccurrence. Lindy knows this, and has decided to eliminate all possible risk factors from her lifestyle. She knows that surviving one stroke is difficult enough. Those of you who have had strokes know this as well. Lindy and I hope that women who have not had strokes will take this subject seriously and make the necessary lifestyle changes. Just one risk factor can be enough to change your life forever.

Ockene, Ira S., MD, Nancy Houston Miller, RN. American Heart Association Task Force on Risk Reduction. A statement for health care professionals. For a reprint, call 800- 242-8721 and ask for reprint No. 71-0128.

Yokoyama, Tetsuji, MD. Stroke: Journal of the American Heart Association (AHA), October 2000 (1-888-4STROKE for AHA).

http://www.differentstrokes.co.uk.

Hudson, Tori, ND. Women’s Encyclopedia of Natural Medicine, Keats Publishing, 1999.

Liu, Simin, MD, ScD, et al. “Whole grain consumption and risk of ischemic stroke in women,” JAMA, 2000, vol 284.

Haas, Elson M., MD. Staying Healthy With Nutrition, Celestial Arts, Berkeley, CA, 1992.

“Migraines in women,” Therapy Weekly, May 1, 1999.

Editorial: “Low dose oral contraceptives and stroke,” New England Journal of Medicine, July 4, 1996.

Study identifies mechanism for cocaine-induced stroke and other brain damage, National Institute on Drug Abuse, February 3, 1998.

http://www.nida.nih.gov/MedAdv/98/MA-23.html.

Davalos, Antoni, MD. Neurology: American Academy of Neurology, April 25, 2000.

Perlmutter, David, MD. BrainRecovery.com, The Perlmutter Health Center, Naples, FL, 2000.

Goldberg, Burton. Heart Disease, Stroke & High Blood Pressure, Future Medicine Publishing, 1998 (800 333-HEAL).

She soon felt “herself” again. Mother had high blood pressure and insomnia, yet this drink didn’t raise her blood pressure one bit. Nor did it keep her awake at night. In fact, it helped her relax more and sleep a bit better. The drink I suggested was green tea.

Green tea contains much less caffeine than coffee — 15 mg a cup compared with 80-100 mg in coffee. More importantly, it contains high levels of an amino acid called l-theanine, and l-theanine counteracts some of the negative effects of caffeine.

Caffeine is a double-edged sword. It has beneficial qualities, like helping burn fat faster, and boosting both mental and physical performance. But it also increases anxiety and can contribute to high blood pressure in people with hypertension. A number of people find they can’t drink caffeinated drinks after noon because it keeps them from getting a good night’s sleep. But green tea seems to be the exception to this rule, unless you’re exceptionally sensitive. It can give you the positive qualities of caffeine — like mental alertness — along with the benefits of l-theanine.

L-theanine’s actions
L-theanine increases the production of dopamine and serotonin, two brain chemicals associated with alertness, pleasure, and a good mood. Around half an hour after drinking a cup of green tea, you may notice that you feel calmer. This is because the l-theanine increases alpha waves — the very same relaxing brain waves that are produced during meditation.

At the same time, its mild stimulating effect can wake you up. Green tea is a perfect beverage for a pick-me-up afternoon break. It can restore your mental alertness and calm you down from the day’s pressures at the same time.

Studies found that l-theanine significantly reduces blood pressure in hypertensive animals. The more they were given, the more their blood pressure dropped. How can this be possible if tea also contains caffeine? In addition to its ability to make relaxing alpha waves, l-theanine seems to cancel out some of the jittery effects of caffeine.

The amount of l-theanine in a cup of green tea varies from 15-30 mg. Here’s why. The tea plant converts this amino acid into antioxidants when tea leaves are exposed to sunlight. So the longer the leaves remain on the tea plant, the lower the theanine levels. This explains why young, more expensive green teas will contain higher amounts of l-theanine than less expensive varieties.

If you don’t like green tea, or if you want to take higher levels of l-theanine than you can get in a drink, there are always supplements. Try taking 200 mg from one to three times a day. It could make you feel more relaxed and alert than the tea itself.

Personally, I always prefer using whole foods or herbs whenever possible. They contain co-factors, such as beneficial antioxidants. Use supplements only if drinking a few cups of green tea per day doesn’t give you the results you’re looking for or you just plain don’t like it. You can, of course, combine green tea with other herb teas, such as peppermint and ginger, to mask its taste.

If you thought that green tea’s caffeine would keep you up at night, now you know it probably won’t. Besides, you can always drink decaffeinated green tea. It’s still high in l-theanine. Just look for good quality teas, such as those from Traditional Medicinals or The Republic of Tea. You can find these and other quality teas in most health food stores and in some supermarkets.

Huber, Luke G., ND. “Green tea catechins and l-theanine in integrative cancer care,” Alternative & Complementary Therapies December 2003.

Juneja, L.R., et al. “L-theanine – a unique amino acid of green tea and its relaxation effect in humans,” Trends in Food Science and Technology, June 1999.

L-theanine: Monograph, Alternative Medicine Review, vol. 10, no. 2, 2005.

Yokogoshi, Hidehiko, et al. “Effect of theanine, r-glutamylethylamide, on brain monoamines and striatal dopamine release in conscious rats,” Neurochemical Research, May 1998.