Pau d'arco (Tabebuia impetiginosa), the secret for vigor and vitality of the Inca tribe

Rumored to have been prescribed by the Incas to treat serious ailments, the herb pau d'arco has recently been investigated as a remedy for infectious diseases and cancer. Though its anticancer properties are debatable, it may indeed combat a variety of infections.

What It Is
Pau d'arco is obtained from the inner bark of a tree -Tabebuia impetiginosa - indigenous to the rainforests of South America. Native tribes have taken advantage of its healing powers for centuries. Pau d'arco is also known as lapacho, taheebo or ipe roxo. In Australia and New Zealand, however, it's always sold as pau d'arco or taheebo.

The therapeutic ingredients in pau d'arco include a host of potent plant chemicals called naphthoquinones. Of these, lapachol has been the most intensely studied.

Common Uses

• Treats vaginal yeast infections.
• Helps get rid of warts.
• Reduces inflammation of the airways in bronchitis.
• May be useful in treating such immune-related disorders as asthma, eczema, psoriasis, and bacterial and viral infections.

Forms

• Capsule
• Tablet
• Powder
• Tincture
• Dried herb/Tea

Caution

• Pregnant or breast-feeding women should avoid pau d'arco.
• Pau d'arco may amplify the effect of anticoagulant drugs.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Does
Lapachol and other compounds in pau d'arco help to destroy the micro-organisms that cause diseases and infections, ranging from malaria and flu to yeast infections. Most people, however, are interested in the potential cancer-fighting properties of this herb.

Major Benefits
Pau d'arco appears to combat bacteria, viruses and fungi, reduce inflammation and support the immune system. One of its best-documented uses is to treat vaginal yeast infections; herbalists often recommend a pau d'arco tea douche to restore the normal environment of the vagina. In capsule, tablet, tincture or tea form, pau d'arco may be effective in strengthening immunity in people with chronic fatigue syndrome, HIV or AIDS, or chronic bronchitis. The herbs anti-inflammatory properties are useful for acute bronchitis, which involves inflammation of the respiratory passages, as well as muscle pain. And a tincture of pau d'arco applied directly to warts helps to eradicate them.

Additional Benefits
Pau d'arcos claimed anticancer activity is subject to continuing debate. Because of the herb's traditional reputation as a cancer fighter, the US National Cancer Institute (NCI) investigated it, identifying lapachol as its most active ingredient. In animal studies, pau d'arco showed promise in shrinking tumors, and so the XCI began human trials using high doses of lapachol in the 1970s. Again, there was some evidence that lapachol was active in destroying cancer cells, but participants taking a therapeutic dose suffered serious side effects, including nausea, vomiting and blood-clotting problems. As a result, research into lapachol and its source, pau d'arco, was abandoned.

Critics of this investigation believe that using therapeutic doses of pau d'arco - and not simply the isolated compound lapachol - would have produced similar benefits without the potentially dangerous blood-thinning effects. It's probable that lapachol interferes with the action of vitamin K, which is needed for the blood to clot properly. Some researchers suggest that other compounds in pau d'arco supply some vitamin K, and that using the whole herb would avoid this problem. Others think that combining lapachol with vitamin K supplements might make it possible for people to take doses of lapachol high enough to permit its potential anti-tumor action to be further studied without provoking a reaction. Despite the controversy, many practitioners rely on the historical evidence of pau d'arco's cancer-fighting properties, and often recommend it as a complement to conventional cancer treatment.

How to Take It

• Dosage: When using pau d'arco in capsule or tablet form, the typical daily dosage is 250 mg twice a day. This dose of pau d'arco is often recommended for chronic fatigue syndrome or HIV and AIDS in alternation with other immune-boosting herbs such as echinacea or goldenseal. Pau d'arco is also commonly taken as a tea in dried herb form. To make it, steep 2 or 3 teaspoons of pau d'arco in two cups of very hot water; drink the tea over the course of a day.
• Guidelines for use: Herbalists recommend whole-bark products (not only those that contain just lapachol) because they suspect the herb's healing properties come from the full range of plant chemicals in the bark. For vaginal yeast infections: Let pau d'arco tea cool to lukewarm before using it as a douche. For waits: Apply a tincture-soaked compress to the affected area at bedtime and leave it on all night. Repeat until the wart disappears.

Possible Side Effects
Whole-bark products are generally safe; they do not produce the side effects of high doses of lapachol. If pau d'arco tea or supplements cause stomach upset, take them with food.

Facts and Tips

• Supplements are made from the inner bark of the pau d'arco tree, but in some parts of the world, the leaf of the tree is also valued for its therapeutic effects. In the Caribbean, for example, the leaf and bark have been used for the pain of back aches and toothaches.
• Several South American tribes, including the Guarani and the Tupi, refer to pau d'arco as tajy, which means 'to have strength and vigor'.

Shopping Hints

• To be effective, pau d'arco products must contain lapachol, which is found only in the bark of Tabebuia impetiginosa, not other Tabebuia species. One study examined the chemical make-up of 10 pau d'arco products and found that only one of them contained any lapachol, the major active ingredient, indicating that either the wrong species or the wrong part of the plant had been used. The most effective pau d'arco products are those that are standardized to contain 2-7% lapachol, but these may be hard to find. Products that contain 3% naphthoquinones are of comparable quality.

Ever heard of the beneficial herb that is Cat's Claw (Uncaria tomentosa, U. guianesis)?

Although Western researchers have studied cat's claw since the 1970s and European doctors have used it since the 1980s, popular interest in this herb has surged only recently. Studies suggest it may boost the immune system, which may benefit people with cancer.

What It Is
In the Amazon basin of South America, one of the woody tropical vines that twines up trees in the rainforest features at the base of its leaves two curved thorns that resemble the claws of a cat. The herb derived from the inner bark or roots of this plant is known as cat's claw, or una de gato (its Spanish common name). Although there are dozens of related species, two specific ones, Uncaria tomentosa and U. guianensis, are harvested in the wild (primarily in Peru and Brazil) for medicinal purposes. Large pieces of their bark are a common sight in South American farmers' markets; the indigenous peoples have long made tea from the bark and used it to treat wounds, stomach ills, arthritis, cancer and other ailments.

Common Uses

• May enhance immunity, making it useful for sinusitis and other infections.
• Enhances cancer treatment.
• May help to relieve chronic pain.
• Reduces pain and inflammation from gout or arthritis.

Forms

• Tablet
• Capsule
• Softgel
• Tincture
• Dried herb/Tea

Caution

• Never take cat's claw if you are pregnant or considering pregnancy, or are breast-feeding. Its safety is not established in these situations, and it may bring on a spontaneous miscarriage.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Does
In Germany and Austria, doctors prescribe cat's claw to stimulate the immune response in cancer patients, many of whom may have been weakened by chemotherapy, radiation or other conventional cancer treatments. Several compounds in the herb - some of which have been studied for decades - may account for its cancer-fighting and immune-boosting effects. In the 1970s, researchers reported that the inner bark and root contain compounds called procyanidolic oligomers (PCOs), which inhibit tumors in animals. In the 1980s, German scientists identified other compounds in cat's claw that enhance the immune system, in part by stimulating immune cells called phagocytes that engulf and devour viruses, bacteria and other disease-causing micro-organisms. Then, in 1993, an Italian study detected another class of compounds, called quinovic acid glycosides, that have multiple benefits. These act as antioxidants, ridding the body of cell-damaging molecules called free radicals. They also kill viruses, reduce inflammation, and inhibit the transformation of normal cells into cancerous ones.

In addition to its anti-tumor potential, cat’s claw may be of value in combating stubborn infections such as sinusitis.

Additional Benefits
Traditionally, the herb has been relied on to treat pain. Because of its anti-inflammatory properties, it may be effective in relieving joint pain caused by arthritis or gout. Additional studies are needed, however, to define the precise role that cat's claw plays in treating arthritis and other inflammatory complaints.

Some preliminary reports found that cat’s claw, in conjunction with conventional AIDS drugs, may benefit people infected with HIV because it seems to boost the immune response, but further studies are necessary. Some experts caution against taking the herb for chronic conditions affecting the immune system, including tuberculosis, multiple sclerosis and rheumatoid arthritis, because they believe it may overstimulate the immune system and make symptoms worse. Other doctors, however, recommend it for auto-immune disorders, including rheumatoid arthritis and lupus. More research must be undertaken.

How to Take It

• Dosage: Take 250 mg of a standardized extract in pill form twice a day. Alternatively take 1-2 ml (20-40 drops) of the tincture twice a day Pills containing the crude herb (the ground root or inner bark in a non-concentrated form) may be available in 500 mg or 1000 mg capsules. Have these twice daily (up to 2000 mg a day). Cat's claw tea is sold in health-food shops; use 1 or 2 teaspoons of dried herb per cup of very hot water. (Follow packet directions.) You can drink up to three cups a day.
• Guidelines for use: You can combine or rotate cat's claw with other immune-stimulating herbs, such as echinacea, goldenseal, reishi and maitake mushrooms, astragalus or pau d'arco.
• Pregnant or breast-feeding women should avoid cat's claw. In Peru, cat's claw has long been valued as a contraceptive. In animals, it stimulates uterine contractions, and this suggests that the herb could induce a miscarriage in humans.

Possible Side Effects
Although there have been few studies on the safety of this plant, there have been no reports that it is toxic at recommended doses. Taking higher doses, however, may cause diarrhea.

Facts and Tips
Even though cat's claw root may contain higher percentages of active ingredients than its inner bark, the latter is preferred for ecological reasons. When the inner bark is harvested, it is possible to keep the tree alive, whereas uprooting the plant will kill it. If you buy a standardized extract made from inner bark, you'll get a guaranteed level of active ingredients.

Shopping Hints

• Whenever possible, select standardized extracts of cat's claw to help ensure that you're getting a proper dose of the herb. Look for preparations standardized to contain 3% alkaloids and 15% polyphenols.
• Buy supplements made from Uncaria tomentosa or U. guianensis. Many products on the market do not include actual cat's claw, but rather herbs that look like the real thing or carry the same name. These include preparations from the southwestern United States containing a completely unrelated plant (Acacia greggii) that's also called cat's claw. Check the ingredients on the label carefully, and buy cat's claw from a reputable supplier.

Did You Know?
In Germany and Austria, cat's claw extract is considered a potent medicine, and is typically dispensed only with a doctor's prescription.

Fibromyalgia - It may be the reason your whole body is constantly aching

If you can't explain why every muscle in your body seems to hurt lately, you may have fibromyalgia, an elusive disorder that affects millions of people. This condition is most common among women between the ages of 20 and 50, although it can strike anyone at any age.

What It Is
Defined as a rheumatic disorder, fibromyalgia is characterized by widespread muscle pain and fatigue. In the morning, a person with this condition frequently feels unrefreshed and experiences aching or stabbing muscle pain (which often improves as the day progresses). Symptoms may be constant, or may disappear for months at a time and then recur.

Because blood tests and X-rays show no abnormalities, fibromyalgia can be hard to diagnose. To distinguish this disorder from others that cause similar symptoms, such as chronic fatigue syndrome or depression, doctors often apply pressure to specific areas of the body (called tender points); the pressure causes enough pain to make the person flinch or cry out. The diagnosis of fibromyalgia is made when fatigue and muscle pain persist for three months and can't be linked to another cause, and when extreme sensitivity is found at 11 of 18 tender points, at the base of the skull and in the neck, shoulders, ribs, upper chest (near the collarbone), elbows, knees, lower back and buttocks.

Symptoms

• Chronic muscle pain and stiffness (at its worst in the morning) for three consecutive months.
• Sensitivity in 11 of 1 8 specific body sites, called tender points.
• Poor quality of sleep.
• Fatigue (chronic or occasional), even after adequate sleep.
• Depression, often with anxiety.
• Headaches.
• Impaired memory, concentration and muscle coordination.

When to Call a Doctor

• If symptoms last for three months; sooner if you can't carry out your daily routine.
• If other causes, such as flu or arthritis, have been eliminated.
• If sleep disturbances are severe.
• If you are depressed.
• Reminder: If you have a medical or psychiatric condition, talk to your doctor before taking supplements.

What Causes It
The cause of fibromyalgia is not known. Once thought to be a psychological disorder, the condition is now ascribed by some to low levels of serotonin, one of the chemicals that transmit messages throughout the brain and nervous system. Lack of serotonin may produce the muscle pain directly or, more likely, interfere with sleep. thus aggravating the pain.

Others suggest that people with fibromyalgia have extremely high levels of substance P. which is believed to transmit pain messages from the body to the brain. Therefore, those with the condition may simply be abnormally sensitive to pain-producing stimuli. In addition, a particularly severe case of flu, a physical injury such as whiplash, a weak immune system or some long-standing psychological stress have all been associated with the disease. Fibromyalgia also seems to be closely linked to chronic fatigue syndrome, and the two may occur together.

How Supplements Can Help
Everyone with fibromyalgia should take magnesium and malic acid. These are important for energy and for muscle relaxation. Many people with this condition are deficient in magnesium; the malic acid enhances its absorption as well as its fatigue-fighting effect. Consider adding the herb St John's wort. which raises serotonin levels, eases depression and improves pain tolerance. (Unless directed to do so by a doctor, don't use St John's wort with prescription antidepressants.) To help protect muscle cells from damage, take vitamin C with or without grape seed extract; both are powerful' antioxidants. If you feel you need more support, add coenzyme Q10. It helps relieve the symptoms of chronic fatigue syndrome, which may accompany fibromyalgia. And if you're having difficulty sleeping, try melatonin or the herbs valerian or St John's wort.

What Else You Can Do

• Eat several small meals during the day to provide a steady supply of protein and carbohydrate for proper muscle function.
• Take hot baths or showers - especially in the morning - to soothe soreness, increase circulation and relieve stiffness.
• Find a massage therapist familiar with fibromyalgia. A technique called trigger point therapy can be extremely helpful in reducing pain.
• Cut back on caffeine, alcohol and sugar, which often cause fatigue.
• Get at least eight hours of sleep a night.

Latest Findings

• In a study of 24 people with fibromyalgia, high doses of magnesium and malic acid were effective in reducing pain and tenderness. At least two months of treatment were necessary before results appeared.
• Rather than further taxing chronically sore muscles, aerobic exercise may actually help them and relieve symptoms of fibromyalgia, according to a recent study. When combined with stress management techniques, 45 minutes of exercise three to five times a week eased pain and fatigue. If you don't currently exercise very much, gradually work your way up to 45-minute sessions. Doing too much too fast can backfire.
• Meditation, movement therapy and knowledge of the connections between mind and body helped 20 fibromyalgia patients in one study. After eight weeks, standardized tests showed improvements in the sleep and fatigue patterns, pain levels and moods of the study's participants.

Another proven winner, the Siberian Ginseng (Eleutherococcus senticosus)

This ancient Chinese tonic, rediscovered by the Russians after World War II, helps people to withstand stress. It appears to benefit the whole body, sharpening physical and mental performance and restoring vitality during times of overwork or illness.

What It Is
Also called eleuthero, Siberian ginseng is a distant botanical cousin of Panax ginseng, which is better known. Although not as revered (or expensive) as the Panax species, Siberian ginseng has been used in China for thousands of years to enhance the body's vital energy (qi), restore memory, and prevent colds and flu. It is derived from Eleutherococcus senticosus, a plant native to eastern Russia, China, Korea and Japan. Supplements are usually made from the dried roots.

The herb gained prominence among Western doctors in the 1950s, after a Russian health researcher, I. I. Brekhman, completed experiments examining its effects on thousands of men and women. His studies demonstrated that Siberian ginseng could help healthy people to withstand physical stress, improve their immune systems, and increase their mental and physical performance. Subsequent research revealed the herbs potential for treating specific ailments.

Common Uses

• Combats stress-related illness.
• Fights fatigue; restores energy.
• Enhances immunity; useful for chronic fatigue syndrome and fibromyalgia.
• Supports sexual function; may improve fertility in both sexes.
• Eases symptoms of menopause.
• May boost mental alertness in people with Alzheimer's disease.

Forms

• Tablet
• Capsule
• Tincture
• Powder
• Dried herb/Tea

Caution

• Siberian ginseng may interfere with heart medications. In one 74-year-old man, taking the herb along with digoxin caused the drug to accumulate in his body, reaching dangerous levels.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Does
Siberian ginseng contains substances that exert beneficial effects on the adrenals (the small glands on top of the kidneys that secrete stress-fighting hormones). It also raises energy levels and enhances immunity. Studies show that the herb is effective in protecting against all kinds of physical stresses: heat, cold, even radiation. It heightens mental alertness and allows the mind to focus in adverse situations. By reducing the effects of stress and supporting the immune system. Siberian ginseng may also be of value in decreasing the risk of many chronic illnesses.

Major Benefits
Siberian ginseng is often recommended as a general revitalizer for people who are fatigued (including those recovering from illness and those who are overworked). It’s also recommended for people whose ability to work is impaired, or for those with poor concentration. Studies in Russia involving 2100 healthy men and women aged 19 to 72 who were given extracts of the herb found that ginseng improved the following: physical labor performance; proofreading accuracy; radio telegraphists’ speed and precision in noisy surroundings; people's ability to adapt to high temperatures, as well as to a high-altitude, low-oxygen environment; and their ability to withstand motion sickness.

Because it also enhances immunity, Siberian ginseng is frequently included in nutritional support programs for people with chronic fatigue syndrome or fibromyalgia. In addition, it may benefit people in the early stages of Alzheimer's disease by increasing mental alertness.

Additional Benefits
By altering hormone levels and toning the uterus. Siberian ginseng may play a role in treating menstrual irregularities and the symptoms of menopause. Taken between menstrual periods, it may also be useful in preventing female infertility. The herb may be suitable as a fertility aid for men as well. When alternated with Panax ginseng, it may be of value for some cases of impotence.

Traditionally, the Chinese have used Siberian ginseng to suppress colds and flu. The herbs efficacy may partly be related to its ability to boost the immune system. Russian studies support this use. In a very large study, more than 13000 car factory employees who took the herb one winter reported suffering 40% fewer respiratory tract infections during that period than in previous winters. It has also been used to treat certain heart conditions and to lower blood sugar. Test-tube studies suggest that Siberian ginseng may help to protect against some types of cancer or to boost the effects of conventional chemotherapy drugs. More studies are needed to verify these and other potential benefits.

How To Take It

• Dosage: For stress, fatigue and other complaints: Take 100-300 mg of a standardized extract of Siberian ginseng two or three times a day. For menstrual disorders: Mix Siberian ginseng with herbs such as chaste tree, dong quai and licorice. Commercial combinations are available.
• Guidelines for use: Siberian ginseng can be taken long term. However, some authorities suggest using it for three months and then stopping for a week or two. German health authorities do not recommend it for people with high blood pressure, though there are few studies to indicate any adverse reactions in this group. Because Siberian ginseng may interact with prescription medications, including some heart drugs, check with your doctor before taking it.

Possible Side Effects
The herb appears to be very safe at recommended doses. In rare cases, it may cause mild diarrhea. Some people report feeling restless after taking Siberian ginseng, so don't take it close to bedtime.

Shopping Hints

• Buy standardized Siberian ginseng (eleuthero) extracts from a reputable company to be sure you're getting a quality product. These supplements contain specified amounts of the active ingredients, dubbed 'eleutherosides'. Look for extracts with an eleutheroside content of at least 0.8%.
• Siberian ginseng is often added to 'adrenal gland' or 'stress' formulas intended to combat stress. Look for the herb in combination with licorice, pantothenic acid and other ingredients.
• Avoid high-potency formulas of Siberian ginseng that exceed recommended daily doses. High doses (more than 900 mg a day) can cause insomnia, irritability, nervousness and anxiety.

Latest Findings
In Germany, Siberian ginseng is approved by medical authorities for use as an invigorating tonic for fatigue, weakness, an inability to work, impaired concentration and convalescence from illness. But it may not be effective in enabling a fit, well-nourished athlete to run any faster or longer. When 20 highly trained American distance runners were given Siberian ginseng, they performed no better in treadmill tests than their peers on placebos.

Did You Know?
After the Chernobyl nuclear accident, many Russians were offered Siberian ginseng to help minimize the effects of radiation.

Panax Ginseng and its many health-promoting properties

A hugely popular herb all around the world, ginseng is added to everything from fruit juices to vitamin supplements. Even though most of these in fact contain little ginseng, quality ginseng does have a variety of protective effects on the body.

What It Is
Panax ginseng (also called Asian, Chinese or Korean ginseng) has been used in Chinese medicine for thousands of years to enhance both longevity and the quality of life. Panax ginseng is the most widely available and extensively studied form of this herb. Another species, P. quinquefolius, or American ginseng, is grown mainly in the American Midwest and exported to China.

The medicinal part of the plant is its slow-growing root, which is harvested after four to six years when its overall ginsenoside content -the main active ingredient in ginseng - is at its peak. There are 13 different ginsenosides in all. Panax ginseng also contains panaxans (substances that can lower blood sugar) and polysaccharides (complex sugar molecules that boost the immune system). 'White' ginseng is simply the dried root; 'red' ginseng has been steamed and dried.

Common Uses

• Combats the physical effects of stress.
• May treat impotence and infertility in men.
• Boosts energy.

Forms

• Tablet
• Capsule
• Powder
• Tincture
• Dried herb/Tea

Caution

• Don't take ginseng if you have uncontrolled high blood pressure or a heart rhythm irregularity.
• Don't use ginseng if you're pregnant.
• Don't use ginseng if you take MAO inhibitor drugs.
• Reminder: if you have a medical condition, talk to your doctor before taking supplements.

What It Does
The primary health benefits of ginseng derive from its immune-stimulating and antioxidant properties, as well as from its ability to protect the body against the adverse effects of stress.

Major Benefits
Ginseng may help the body to combat a variety of illnesses. It stimulates the production of specialized immune cells called 'killer T cells', which destroy harmful viruses and bacteria.

Studies have also indicated that the herb may inhibit the growth of certain cancer cells. A large Korean study found that the subjects who took ginseng had half the risk of developing cancer of those who did not take it. Although ginseng powders and tinctures were shown to help protect against cancer, eating fresh ginseng root or drinking ginseng juice or tea did not lower cancer risk.

Additional Benefits
Ginseng may benefit people who are feeling fatigued and overstressed, and those recovering from a long illness. The herb has been shown to balance the release of stress hormones in the body and support the organs that produce these hormones, namely the pituitary gland and hypothalamus in the brain and the adrenal glands, located on top of the kidneys. Ginseng may also enhance the production of endorphins, 'feel-good' chemicals produced by the brain.

Many long-distance runners and body-builders take ginseng to heighten physical endurance. Herbalists believe that ginseng can delay fatigue by enabling the exercising muscles to use energy more efficiently. Some research, however, contradicts this hypothesis.

While the way it works is not clear, ginseng may be helpful in treating impotence. Some of its active ingredients appear to affect smooth muscle tissue and improve erectile function. Men with fertility problems may benefit from ginseng as well: animal studies indicate that it increases testosterone levels and sperm production.

How to Take It

• Dosage: Select a product that is standardized to contain at least 7% ginsenosides. For general health and to combat fatigue: Take 100-250 mg once or twice a day. To support the body in times of stress or during recovery from an illness: Take 100-250 mg twice a day. For impotence and male infertility: Take 100-250 mg twice a day.
• Guidelines for use: Start at the lower end of the dosage range and increase your intake gradually. Some experts recommend that you stop taking ginseng for a week even" two or three weeks and then resume your regular dose. In some cases, ginseng may be rotated with other immune-stimulating herbs, such as astragalus or echinacea.

Possible Side Effects
At the doses recommended here, ginseng is unlikely to cause any side effects. There have been reports that higher doses cause nervousness, insomnia, headache and stomach upset. If you have any of these problems, reduce your dose. The combination of ginseng and caffeine may intensify these reactions, so cut back on caffeine or avoid it altogether. Some women report increased menstrual bleeding or breast tenderness with high doses of ginseng. If this occurs, reduce your dose or stop using it.

Shopping Tips

• Read labels carefully to be sure you're getting Panax ginseng. Other kinds, such as American ginseng (P. quinquefolius) and Siberian ginseng (Eleutherococcus senticosus), produce different effects.
• Vials of ginseng elixir sold at some health-food shops have become popular energy tonics, especially among teenagers. They often contain little (if any) ginseng, however, and may have a high alcohol or sugar content.

Latest Findings
People with type 2 (non-insulin-dependent) diabetes may benefit from ginseng. In one study, people with diabetes who took 1 00 or 200 mg of ginseng a day had lower blood sugar levels than those given a placebo.

Did You Know?
The name 'ginseng' is derived from the ancient Chinese words jen shen, meaning 'man root'. The ginseng root (below) often resembles the shape of the human body.

The positive effects that ginko biloba can help you achieve

Once considered just a potent source of vitamin A, beta-carotene has gained prominence as a disease-fighting substance. Today, experts think that beta-carotene - along with the related nutrients called carotenoids - may protect against heart disease and cancer.

What It Is
Beta-carotene is part of a larger group of nutrients known as carotenoids, which are the yellow-orange pigments found in fruits and vegetables. Because the body can convert it to vitamin A, beta-carotene is sometimes called provitamin A. However, beta-carotene provides many benefits besides supplying the body with that vitamin.

Common Uses

• Acts as a preventive for cancer and heart disease.
• May reverse some precancerous conditions.
• Has cell-protecting properties that may aid in the treatment of a wide variety of ailments from Alzheimer's to male infertility.

Forms

• Capsule
• Tablet
• Softgel
• Liquid

Caution

• Consult your doctor before using beta-carotene if you have a sluggish thyroid (hypo-thyroidism), kidney or liver disease, or an eating disorder.
• Many experts recommend that smokers, particularly those who drink large amounts of alcohol, avoid synthetic beta-carotene supplements.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Does
An immune system booster and a powerful anti-oxidant, beta-carotene neutralizes the free radicals that can damage cells and promote disease. By acting directly on cells, it combats - and may even reverse - some disorders. It appears to be most effective when combined with other carotenoids.

Prevention
Beta-carotene is a celebrated soldier in the war on heart disease. Results from a survey of more than 300 doctors enrolled in the Harvard University Physicians' Health Study revealed that taking 50 mg (85 000 IU) of beta-carotene a day cut the risk of heart attack, stroke and all cardiovascular deaths in half. Other studies have shown that it can prevent LDL (“bad”) cholesterol from damaging the heart and coronary vessels. High levels of beta-carotene may also offer protection against cancers of the lung, digestive tract, bladder, breast and prostate.

Major Benefits
Acting as an antioxidant, beta-carotene has reversed some precancerous conditions, particularly those affecting the skin, mucous membranes, lungs, mouth, throat, stomach, colon, prostate, cervix and uterus. Further, it has been shown to inhibit the growth of abnormal cells, strengthen the immune system, fortify cell membranes and increase communication among cells.

One hint of concern did arise, however, about beta-carotene's cancer-fighting benefits. In the early 1990s, landmark studies in Finland and the US found that male smokers taking beta-carotene supplements had an increased risk of lung cancer. Though some found the studies flawed, many experts caution smokers to maintain adequate beta-carotene levels through natural food sources, not supplements.

Additional Benefits
As an antioxidant, beta-carotene may be helpful for a wide range of additional ailments, including Alzheimer's disease, chronic fatigue syndrome, male infertility, fibromyalgia, psoriasis and a number of vision disorders.

How Much Do You Need
There is no RDI for beta-carotene, though about 10 000 IU (6 mg) may meet the RDI for vitamin A. Higher doses are needed, however, to provide the full antioxidant and immune-boosting effects.

If you get too little: Signs of a beta-carotene deficiency are similar to those of inadequate vitamin A: poor night vision, dry skin, increased risk of infection, and the formation of precancerous cells. A deficiency may increase your risk of cancer and heart disease. However, vitamin A deficiencies are rare. Even if you don't eat fruits and vegetables or take supplements, you can still meet your vitamin A needs with eggs or other foods that supply it.

If you get too much: It's almost impossible to get too much beta-carotene, since the body discards what it doesn't process. If you ingest high levels - over 100 000 IU a day - your palms and soles may turn a harmless orange tone, which will disappear when you lower the dose.

How to Take It

• Dosage: Beta-carotene is probably most effective when combined with other carotenoids in a mixed carotenoid formula. Naturally sourced beta-carotene is preferable to the synthetic form. Most people benefit from 25 000 IU (15 mg) of mixed carotenoids a day. Those at high risk of cancer can take up to 50 000 IU (30 mg) twice a day
• Guidelines for use: Take supplements with meals. No adverse effects have been noted in pregnant or breast-feeding women taking up to 50 000 IU a day.

Other Sources
Carrots are a rich source of beta-carotene, as are other yellow, orange and red fruits and vegetables, from sweet potatoes to rockmelon. Green vegetables, such as broccoli, are also beneficial -the darker the green, the more beta-carotene the product contains.

Shopping Hints
Buy beta-carotene in combination with other carotenoids, such as lycopene, alpha-carotene, crypto-xanthin, zeaxanthin and lutein. These combination formulas are an effective and economical way to boost your antioxidant levels.

Latest Findings
Beta-carotene may help to protect against many types of cancer - but in smokers it may actually increase the risk of lung cancer. Recent studies show that this surprising effect seems strongest in men who smoke at least 20 cigarettes daily, and increases even further when alcohol intake is 'above average'. (Interestingly, former smokers do not appear to be at heightened risk.) One theory is that smokers generally have low vitamin C levels, and that this imbalance causes beta-carotene to heighten, rather than decrease, free-radical formation.

Did You Know?
You'd have to eat about half a kilo of fresh rockmelon to get the beta-carotene supplied in just one 25 000 IU capsule.

Are bee products as effective as touted?

Although many intriguing claims are made for the healing powers of bee products, there is little evidence to support most of them. Yet bee pollen, royal jelly and propolis are popular nutritional supplements and continue to be the subject of scientific studies.

What They Are
There are three types of bee products (apart from honey) available in health-food shops: bee pollen, propolis and royal jelly. The most familiar of these is bee pollen. After the bees gather pollen from plants, they compress it into pellets, which beekeepers then collect from the hives. (A second type of pollen, also sold as bee pollen, is collected directly from plants, not from bees at all.) Bee pollen contains protein, B vitamins, carbohydrates and various enzymes. Propolis (also called bee glue) is a sticky antibiotic resin that bees collect from the buds of pine trees and use to repair cracks in their hives. Then there's royal jelly, a milky-white substance produced by the salivary glands of worker bees as a food source for the queen bee. (The specialized nutritional content of royal jelly may account for the fertility, large size and increased longevity of the queen bee.)

Common Uses

• May help hay fever symptoms.
• Aids in healing skin abrasions.

Forms

• Tablet
• Capsule
• Softgel
• Liquid
• Powder
• Cream
• Lozenge
• Dried and fresh pollen

Caution

• People with asthma or allergies to bee stings should be very careful when using bee products, and should avoid royal jelly entirely.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What They Do
Bee products, especially bee pollen, have been touted as virtual cure-alls. Proponents assert that, among other things, these products slow ageing, improve athletic performance, boost immunity contribute to weight loss, fight bacteria and alleviate the symptoms of allergies and hay fever. Although bee pollen shows some promise in treating allergies and propolis may be effective as a salve for cuts and bruises, the scant research that has been conducted does not support the extravagant claims generally made for bee products.

Major Benefits
Bee pollen seems to help prevent the sneezing, runny nose, watery eyes and other symptoms of seasonal pollen allergies. Some scientists believe that ingesting small amounts of pollen can desensitize an individual to its allergenic compounds, much as allergy shots do. Because your body produces antibodies when exposed to even a tiny amount of pollen, your immune system then 'remembers' it, preventing an extreme reaction that causes classic allergy symptoms. Testing of this theory is under way, and until results are available there appears to be no harm for most people in trying bee pollen. Various advocates maintain that to get the full anti-allergy benefit, you need to use bee pollen that comes from a local source, which will desensitize you to the specific pollens in your own environment.

Additional Benefits
Bee propolis may play some role as a skin softener or wound healer. Research has shown that although propolis contains antibacterial compounds, these are not as effective as standard antibiotics or over-the-counter ointments in fighting infection. (Propolis, however, doesn't have the undesirable side effects of standard antibiotics.)

Because royal jelly enhances the growth, fertility and longevity of queen bees, many people think that it will do the same thing for humans. However, there's no evidence to support this view though royal jelly may be useful as an adrenal tonic in managing stress.

How to Take Them

• Dosage: The amount of bee pollen needed to relieve allergy symptoms varies from person to person. In general, start with a few granules a day and increase the dose gradually until you're up to 1-3 rounded teaspoons a day.
• Guidelines for use: Before the hay fever season, start taking very small amounts of bee pollen each day - a few" granules or a portion of a tablet. If you don't suffer any adverse reaction (see below) slowly increase your dosage until you experience relief from allergy symptoms. Take bee pollen supplements with plenty of water; you can also mix dried or fresh pollen with juice or sprinkle it over food.

Possible Side Effects
Because some individuals will have an allergic reaction to bee pollen, begin with a small amount so that you can determine if it will have an adverse effect on you. Watch for hives, itchy throat, skin flushing, wheezing or headache. Stop taking it immediately if any of these side effects occur.

Case Study

A killer drink
From childhood, Peter H knew he was allergic to bee stings and avoided the buzzing, venom-carrying insects like the plague. But, surprisingly, it was a health-food drink that almost killed him.

As was his habit, Peter often skipped lunch while he worked and then stopped at a health-food shop on the way home for a quick pick-me-up.

On the fateful day, he took the advice of an enthusiastic salesperson and ordered 'The High-Energy Smoothie', a special new yoghurt drink. Little did he realize it contained a generous scoop of some “energizing” bee product in addition to the touted ginseng, spirulina and wheatgrass.

The last thing Peter remembers about his close brush with oblivion was 'putting the glass to my lips'. When he woke, he found himself in an intensive care unit recovering from anaphylactic shock. His advice to others with a bee allergy: 'Watch those energy drinks. They can be lethal.'

Thyroid disease and how to treat it

The case with certain people is that the thyroid gland isn't 'tuned' properly, so that it produces too much thyroid hormone or too little. Many cases of thyroid disorder go undiagnosed - but once identified, the disease is readily treatable.

What It Is
The thyroid gland, consisting of two butterfly-shaped lobes at the base of the throat, produces hormones essential for the proper functioning and maintenance of all the cells in the body If it releases too much thyroid hormone - a condition known as hyperthyroidism - the body runs too fast, rather like an overheated engine. Conversely if it secretes too little - a disorder called hypothyroidism -the body metabolism can become sluggish. Symptoms of either condition can appear very quickly but often develop gradually

What Causes It
Some cases of thyroid disease result from an auto-immune disorder, in which the body's immune system attacks the thyroid gland. Genetic factors, hormonal disturbances elsewhere in the body surgery radiation, or medications are other possible causes. Insufficient amounts of iodine in the diet can also lead to hypothyroidism or goitre.

Symptoms

Hyperthyroidism

• Mood changes; restlessness; anxiety; difficulty in sleeping.
• Weight loss despite increased appetite; diarrhea; rapid heartbeat - sweating and intolerance to heat.
• Bulging, irritated eyes; muscle weakness; light menstrual periods or none.

Hypothyroidism

• Fatigue, lethargy or slowed movement; mental depression; memory problems.
• Weight gain; constipation; intolerance to cold.
• Dry hair and skin; puffiness around the eyes; heavier menstrual periods.

Goitre
Painless swelling of the thyroid, commonly caused by an iodine deficiency in the diet.

When to Call a Doctor
If you have any of the above symptoms - a blood test will confirm the diagnosis.
Reminder: If you have a medical condition, talk to your doctor before taking supplements.

How Supplements Can Help
The supplements listed here may be beneficial for those with thyroid disorders, including people already taking conventional drugs. But always check with your doctor first, because some of these nutrients may alter your prescription drug dose. It may take a month or so to notice benefits.

Vitamin C and the B-complex vitamins are important in the treatment of hyperthyroidism and hypothyroidism. They play key roles in improving the overall function of the immune system and thyroid gland.

People with a sluggish thyroid may need additional supplements, but only under a practitioner's supervision. If the condition is caused by an iodine deficiency kelp (which contains a good amount of iodine) can be used as a complement to conventional treatment. Your practitioner may also recommend the amino acid tyrosine: like iodine, it is a key component of thyroid hormone. Extra zinc (take with copper when using long term) may be necessary as well to help boost thyroid function. Those with hypothyroidism may also benefit from long-term use of an extract of Coleus forskohlii, a herb used in traditional Indian medicine that stimulates the release of thyroid hormone. In hyperthyroidism there's a greater need for all vitamins and minerals because the body's metabolism is so much faster than normal.

What Else You Can Do

• Regularly check the area of your neck just below the Adam's apple for any bulging, which may be a sign of thyroid problems.
• If you have an overactive thyroid, eat plenty of raw cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and cabbage, which contain a natural thyroid blocker. Avoid iodized salt and iodine-containing foods, including saltwater fish and shellfish.
• If you have an underactive thyroid, stay away from cruciferous vegetables and eat iodine-rich foods.

Facts and Tips

• Most doctors prescribe a synthetic thyroid hormone for hypothyroidism because dosages are standardized. It consists of a single hormone, T4, that is converted in the body to its active form, T3. But not everyone has enough of an enzyme needed for this conversion. Natural thyroid (extracted from cows) may be better for some people because it contains both T4 and T3. Many patients, especially older ones, improve significantly when switched from the synthetic to the natural form.
• Some doctors fear that natural thyroid hormone may be contaminated with viruses. Although there's no clinical evidence that natural thyroid hormone has caused disease, a synthetic thyroid hormone called liotrix, containing both T4 and T3, may be an acceptable alternative.
• The herbs motherwort and lycopus (bugleweed) can be helpful in treating an overactive thyroid. See your practitioner for advice.

Latest Findings

• Smokers take heed: a team of Swiss researchers found that smoking can significantly increase the severity of hypothyroidism.
• Hypothyroidism is at least four times more prevalent among women than it is among men. Women over the age of 50 are especially at risk.

Taking a look at the highly beneficial herb, Astragalus (Astragalus Membranaceus)

For more than 2000 years, astragalus has been an integral part of traditional medicine in China, where it's used to balance the life force, or qi. This herb is particularly valuable in fighting disease because of its powerful effect on the immune system.

What It Is
Astragalus contains a variety of compounds that stimulate the body's immune system, and in China this native plant has long been used both to treat disease and to prevent it. Botanically astragalus is related to licorice and the pea. And although its sweet-smelling pale yellow blossoms and delicate structure give the plant a frail appearance, it is actually a very hard}' species. Medicinally the herb's most important part is its root. The plant is harvested when it is four to seven years old: its flat, yellowish roots resemble wide iceblock sticks or tongue depressors. (The Chinese name for astragalus, huang qi, means Yellow leader', a testament both to its color and to its importance as a therapeutic herb.) Astragalus root is loaded with health-promoting substances. including polysaccharides, a class of carbohydrates that appear to be responsible for the herb's immune-boosting effects.

What It Does
A tonic in the truest sense of the word, astragalus seems to enhance overall health by improving resistance to disease, increasing stamina and vitality and promoting general well-being. It also acts as an antioxidant, helping the body to correct or prevent cell damage caused by free radicals. It may have antiviral and antibiotic properties as well. A distinct benefit of astragalus is that it can be safely used with conventional medicine and does not interfere with any standard treatment.

Common Uses

• Enhances immunity.
• Helps fight respiratory infections.
• Bolsters the immune system in people undergoing treatment for cancer.

Forms

• Tablet
• Capsule
• Tincture
• Dried herb/Tea

Caution

• Pregnant women should consult their doctor before using this herb.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

Prevention
This herb is particularly effective in fighting off colds, flu. bronchitis and sinus infections because it prevents viruses from gaining a foothold in the respirator}" system. Like echinacea, astragalus can quash germs at the first sign of symptoms. And if an illness does develop, astragalus can shorten its duration and reduce its severity. People who frequently suffer from respiratory illnesses should consider using astragalus regularly to prevent recurrences. It also appears to help minimize the health-damaging effects of excessive stress. Astragalus is particularly useful in preventing illness or alleviating the symptoms of chronic long-term illness.

Additional Benefits
Astragalus is widely used in China to rebuild the immune systems of people undergoing radiation or chemotherapy for cancer. This practice is now gaming popularity in the West as well.

The herb is especially valuable because it increases the body's production of T cells, macrophages, natural killer cells, interferon and other immune-system cells. Astragalus may also protect bone marrow from the immune-suppressing effects of chemotherapy, radiation, toxins and viruses. The herb, with its immune-stimulating action, might be a treatment possibility for people infected with HIV, the virus that causes AIDS. In addition, astragalus widens blood vessels and increases blood flow, which makes it useful in controlling excessive perspiration (such as night sweats) and lowering blood pressure. Research has also shown that astragalus can have beneficial effects on the heart.

How to Take It

• Dosage: For strengthening the immune system: Take 200mg of astragalus once or twice a day for three weeks, then alternate, in three-week stints, with echinacea, cat's claw and pau d'arco. For bronchitis: Take 200mg four times a day until the symptoms ease. Choose a product that contains a standardized extract of astragalus with 0.5% glucosides and 70% polysaccharides.
• Guidelines for use: Astragalus can be taken at any time during the day, with or without meals.

Possible Side Effects
Remarkably even after thousands of years of use in China, there are few (if any) negative reports about taking astragalus. The herb appears to have no side effects of any kind.

Facts and Tips

• In China, dried astragalus root is often sliced and added to soup to sweeten it. The slices are removed before the soup is eaten, as they're tough and hard to chew.
• To help enhance its healing properties, astragalus is often combined with herbs such as ginseng, licorice and echinacea.

Latest Findings
Two separate studies conducted in China showed that astragalus can benefit people with heart disease.

• The first study revealed that if astragalus was taken within 36 hours of a heart attack, it could bolster the functioning of the heart's left ventricle, the chamber that pumps oxygen-rich blood throughout the body.
• The second study examined whether astragalus could prevent chest pain (angina). The herb was compared to nifedipine, a prescription medication commonly used for this condition. Astragalus produced better results than the drug.
• Several North American species of astragalus are highly poisonous to livestock and commonly called 'locoweed'. These New World varieties, however, are very different from the ancient Chinese form that is used in medical treatment.

Bronchitis relief and prevention

This generally temporary illness often develops after a cold or the flu, but it can be a serious, recurring disease. Smokers are particularly vulnerable; 9% of Australian smokers develop chronic bronchitis, compared with 5% of ex-smokers and 3% of people who have never smoked.

What It Is
Bronchitis is an inflammation of the windpipe and bronchial tubes, the large airways that lead to the lungs. These airways swell and thicken, paralyzing the cilia, the tiny hairs that line the respiratory tract and sweep away dust and germs. Mucus builds up, resulting in a cough.

There are two types of bronchitis: acute and chronic. Acute bronchitis is marked by a slight fever that lasts for a few days and a cough that goes away after several weeks. In chronic bronchitis, a hacking cough along with discolored phlegm persists for several months and may disappear and recur.

What Causes It
Acute bronchitis frequently follows a cold or the flu, though it can also result from a bacterial infection or exposure to chemical fumes. Chronic bronchitis occurs when the lungs have been irritated for a long time. The primary cause of chronic bronchitis is cigarette smoking. People with long-term exposure to secondhand smoke, workers routinely exposed to chemical fumes and people with chronic allergies are also susceptible.

Symptoms

Acute bronchitis

• Cough that produces white, yellow or green phlegm.
• Fever (37.5°C or higher).
• Coarse breath sounds (called rhonchi) that change or disappear when coughing.
• Pain in the chest muscles from coughing.

Chronic bronchitis

• Persistent cough producing yellow, white or green phlegm for at least three months of the year for two consecutive years.
• Wheezing and breathlessness.
• Coughing during exertion, no matter how slight.

When to Call a Doctor

• If a persistent cough interferes with your sleep or compromises your daily activities.
• If mucus becomes darker or thicker or increases significantly in volume.
• If your temperature is higher than 37.5°C.
• If your breathing is becoming increasingly difficult or if you cough up blood.
• If your symptoms last more than 48 hours.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

How Supplements can Help
There are supplements that can help to strengthen your body’s immune response and also stimulate its normal process of loosening and bringing up phlegm. The supplements for acute bronchitis should be taken only while you are ill. Those for chronic bronchitis require long-term use.

The following vitamins should be used daily Vitamin C is particularly helpful in fighting off viruses that attack the respiratory system. Take it with powerful antioxidants called flavonoids (or bioflavonoids) which are natural anti-inflammatory agents. Vitamin A is also important for the health of the immune system. In chrome bronchitis, both these vitamins assist in the healing of damaged lung tissue.

For an acute attack, drink horehound tea to help thin mucus secretions. Or use the herb slippery elm in place of horehound if you prefer. The herb fenugreek also thins mucus, and has been reported to reduce the recurrence rate of bronchitis.

The herbs echinacea and astragalus have antibacterial, antiviral and immune-strengthening properties. At the higher doses, they can be used to fight off acute bronchitis. For chronic or seasonal bronchitis, try taking the following herbs in rotation: echinacea (200mg twice a day), astragalus (200mg twice a day), pau d'arco (250mg twice a day), and 1500 mg of reishi mushrooms or 600mg of maitake mushrooms a day. Use one herb for one week, then switch to another; continue this cycle as long as needed.

What Else You Can Do

• Give up smoking - and avoid situations where others smoke.
• Dehydration can cause mucus to become thick and difficult to cough up. Drink plenty of fluids, such as diluted fruit juices and herbal teas.
• Don't use aerosol products (hair sprays, deodorants and insecticides), which can irritate airway passages.
• If you have chronic bronchitis, stay indoors when the air quality is poor.

Facts and Tips

• People suffering from bronchitis often have difficulty in breathing while they're eating. So try to avoid foods that are hard to chew, such as meats and raw vegetables. However, vegetable juices are excellent for this condition.
• Antihistamines and decongestants won't do anything to alleviate lung symptoms - and they may actually make your condition worse. That's because these drugs can dry up and thicken mucus, making it more difficult for you to cough it up.
• Only 10% of bronchitis cases are the result of a bacterial infection, so don't automatically assume you need antibiotics for this condition. Such drugs can reduce the body's levels of 'good' bacteria, and they can also make individual bacterial strains more resistant to the antibiotics themselves.

The many benefits of St. John's Wort (Hypericum Perforatum)

The ancient Greeks and Romans believed that this herb could deter evil spirits. Today, St John's wort has found new and widespread popularity as a natural antidepressant - a gentle alternative to conventional medications, with far fewer side effects.

What It Is
A shrubby perennial bearing bright yellow flowers. St Johns won is cultivated worldwide. It was named for Saint John the Baptist because it blooms around June 24, the day celebrated as his birthday. 'Wort' is an old English word for plant. For centuries, St Johns wort was used to soothe the nerves and to heal wounds, burns and snakebites. Supplements are made from the dried flowers, which con¬tain a number of therapeutic substances, including a healing pigment called hypericin.

Common Uses

• Treats depression.
• Helps to fight off viral and bacterial infections.
• May help to treat premenstrual syndrome (PMS) and fibromyalgia.
• Helps to relieve chronic pain.
• Soothes hemorrhoids.
• May aid weight loss.

Forms

• Tablet
• Capsule
• Tincture
• Cream/Ointment
• Oil

Caution

• If you're taking conventional antidepressant drugs, be sure to consult your doctor before adding or switching to St John's wort.
• If you develop a rash or have difficulty breathing (rarely, people have allergic reactions), get immediate medical help.
• Reminder: If you have a medical or psychiatric condition, talk to your doctor before taking supplements.

What It Does
St John's wort is most often used to treat mild depression. Scientists aren't sure exactly how the herb works, though its believed to boost levels of the brain chemical serotonin, which is one of the keys to mood and emotions.

Major benefits
A recent analysis of 23 different studies of St John's wort concluded that the herb was as effective as antidepressant drugs -and more effective than a placebo - in the treatment of mild to moderate depression. (Few studies have examined its usefulness for more serious depression, though it may prove beneficial for this as well.) St John's wort may be helpful for many conditions associated with depression, too, such as anxiety, stress, premenstrual syndrome (PMS) fibromyalgia or chronic pain, it may even have some direct pain-relieving effects. This herb promotes sound sleep, and may be especially valuable when depression is marked by fatigue, sleepiness and low energy levels. It may also aid in treating "wintertime blues” (seasonal affective disorder, or SAD), a type of depression that develops in autumn and winter and dissipates m the bright sunlight of spring and summer.

Some people are wary of conventional antidepressants because of their potential for causing undesirable side effects, especially reduced sexual function. St John's wort has fewer troublesome side effects than these drugs. In addition, although St John's wort may interact with antidepressant medications, it doesn't appear to interact with most other conventional drugs, making it useful for older people who may be taking multiple medications.

Additional benefits
St John's wort fights bacteria and viruses as well. Research indicates that it may play a key part in combating herpes simplex, influenza and Epstein-Barr virus (the cause of glandular fever) and preliminary laboratory studies reveal a possible role for the herb in the light against AIDS. When an ointment made from St Johns wort is applied to hemorrhoids, it relieves burning and itching. Taken along with the herb ephedra, St Johns wort may also be useful as a weight-loss aid. Hypericum oil, applied to the skin, is very effective at relieving the pain of shingles.

Dosage
The recommended dose is 300mg of an extract standardized to contain 0.3% hypericin, taken three times a day. Supplements containing 450mg are also available and can be taken twice a day.

Guidelines for use
Take St Johns wort close to mealtimes to reduce stomach irritation. In the past, people using the herb were advised not to eat certain foods, including aged cheese and red wine - the same foods best avoided by those taking MAO inhibitors (a type of anti-depressant). But recent studies suggest that these foods do not present a problem for those on St John's wort.

Like a prescription antidepressant, the herb must build up in your blood before it becomes effective, so be sure to allow at least four weeks to determine whether it works for you. It can be used long term as needed. Unless you are under the care of a doctor familiar with both conventional antidepressants and St Johns wort, the medication and the herb should not be taken together because of the potential for adverse reactions.

Even though no adverse effects have been reported in pregnant or breast-feeding women using the herb, there have been few studies in this group of patients, so caution is advised.

Possible Side Effects
While uncommon, side effects can include constipation, upset stomach, fatigue, dry mouth and dizziness. Fair-skinned people are advised to avoid prolonged exposure to sunlight while taking St John's wort, but increased sensitivity to the sun doesn't appear to be much of a problem at recommended doses.

Facts and Tips

• Choose preparations of St John's wort that are standardized to contain 0.3% hypericin, the therapeutic ingredient found in the herb.
• In Germany, where doctors prescribe herbal remedies routinely, St John's wort is the most common form of antidepressant - and much more popular than conventional drugs such as Prozac and Zoloft.

Latest Findings

• In one recent US study, 50 participants with depression were given either St John's wort or a placebo. After eight weeks, 70% of those on St John's wort showed marked improvement, versus 45% of those receiving a placebo. No adverse reactions to the herb were noted.
• Although presently used only for mild and moderate depression, St John's wort may one day prove effective for more severe cases. A study of 209 people with serious depression found the herb as effective as conventional antidepressants. But more research is needed before the supplement can be recommended for this purpose.

What you can do to treat psoriasis

Although not life-threatening, psoriasis can be very painful and disfiguring. It's a persistent skin disease that flares up and subsides in cycles. Psoriasis can't be prevented and there's no known cure, but taking nutritional and herbal supplements may help to control it.

What It Is
Characterized by raised, inflamed, red patches that are usually covered with whitish or silvery scales, psoriasis is a non-contagious chronic skin condition. It typically emerges between the ages of 10 and 30, although it can occur at any time. In most people, the rash is confined to the scalp, elbows, knees, lower back or buttocks. Fingernails and toenails can become yellow or pitted. Though flare-ups are unsightly, most cases are not itchy or particularly painful. However, about 15% of people with psoriasis have such a severe, widespread rash that they suffer great discomfort and may be unable to perform daily activities. In about 5% of cases, joint pain and swelling rather like the symptoms of rheumatoid arthritis develop.

What Causes It
The rash itself occurs because skin cells replicate much faster than normal. Skin cells originate in the deep layers of the skin and usually take about 28 days to come to the surface, where they are sloughed off. In areas affected by psoriasis, however, this process takes only eight days. Because these new cells accumulate so quickly, they never have a chance to mature and cannot be shed. As a result, the skin becomes red and inflamed and develops overlapping, white, scaly patches.

No one knows why skin growth is accelerated in areas where psoriasis lesions form. Because one in three psoriasis sufferers has a family history of the disorder, some experts think there is a genetic link. Certain stimuli - alcohol, stress, sunburn, cold temperatures, dry air, skin injury, throat infection and some medications — may also trigger the onset of psoriasis or worsen existing lesions.

Symptoms

• Patches of raised, inflamed red skin with white, flaking scales.
• Itching.
• Loosened, pitted or discolored fingernails or toenails.
• Cracked or blistered skin, with pain in severe cases.
• Joint pain and stiffness.

When to Call a Doctor

• If home treatments fail to control the rash.
• If the rash spreads or emerges in new areas.
• If a widespread rash develops, with or without fatigue, fever, or joint pain - call a doctor immediately.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

How Supplements Can Help
All the supplements described here may help to control flare-ups of psoriasis, and can be taken in combination. Most people experience improvement in about a month. Found in fish oils and flaxseed oil, the omega-3 essential fatty acids block the action of arachidonic acid, a substance made by the body that causes inflammation. (Indeed, low levels of omega-3s are common in people with psoriasis.) The nutritional supplements grape seed extract and alpha-lipoic acid are powerful antioxidants that may prevent damage to skin cells. Both contain flavonoids, which reduce inflammation.

Vitamin A is necessary for maintaining healthy skin and nails and zinc promotes healing. (The extra copper is important because long-term zinc use interferes with copper absorption.) Milk thistle, a herb with anti-inflammatory properties, may control the rash and slow the proliferation of abnormal skin cells. For outbreaks, apply a fumaric acid cream (available in health-food stores) to skin lesions three times a day to reduce their size and provide relief from pain and itching.

What Else You Can Do

• Get some sun. Just 15-30 minutes of sunlight a day may improve psoriasis lesions in three to six weeks. (But stay out of the sun between 10 a.m. and 3 p.m. to avoid the risk of sunburn.)
• Use a humidifier in the winter. Dry indoor air may cause lesions.
• Apply moisturizer all over your body - and especially to lesions - to prevent dry skin and reduce itching. Aloe Vera gel is a good choice.
• Eat oily fish often. (Good choices include fresh mackerel, sardines, tuna, salmon and herring.) Or take fish oils in capsule form.

Latest Findings
Difficulty in expressing anger may trigger the onset of psoriasis, according to a recent study at the University of Michigan. Researchers took psychological profiles of 137 people and found that those who buried their anger were more likely to develop psoriasis before the age of 40. Anger and stress may also be linked to flare-ups in people who already have the disease.

The gripping chest pain that is angina

Although conventional medications for angina may help to relieve the intense chest pain of this heart disorder, they do very little to halt the physiological mechanisms behind it. Vitamins, minerals and natural remedies may improve the condition - or at least keep it from worsening.

What It Is
When your heart isn't getting enough blood and oxygen, the crushing, squeezing pain of angina is typically the result. Usually the pain begins below the breastbone and radiates to the shoulder, arm or jaw, increasing in intensity until it reaches a plateau and then diminishes. Attacks can last up to 15 minutes.

What Causes It
Angina is a direct result of a buildup of plaque (atherosclerosis) in the arteries that supply the heart with blood. Like any other muscle in the body, the heart needs blood and oxygen to do its work of pumping blood throughout the circulatory system.

With atherosclerosis, the arteries may be wide enough to provide sufficient blood flow during rest, but they can’t supply enough oxygen-rich blood when physical activity increases the demand on the heart. Any exertion - climbing stairs, running for the bus. even having sex - can trigger some angina attacks. Other cases of angina occur when a small blood clot forms on the surface of a blood vessels plaque and temporarily blocks a coronary artery: this is a heart attack. Angina may also result if a coronary artery goes into spasm.

Symptoms

• Crushing or squeezing chest pain
• Weakness
• Sweating
• Shortness of breath
• Palpitations
• Nausea
• Light-headedness

When to Call a Doctor

• If you have any of the above symptoms for the first time.
• If there is any change in the normal pattern of your angina attacks - for example, if they increase in frequency, intensity or duration, or if they are brought on by new activities.
• If an angina attack is severe, you are having a heart attack - call an ambulance immediately.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

How Supplements Can Help
The supplements described here can all be used together or alone. They can also complement your prescription angina medications - but never stop your heart medication without first consulting your doctor.

The antioxidant effect of vitamins C and E can help prevent cell damage: vitamin C aids in the repair of the arteries injured by plaque, and vitamin E blocks the oxidation of LDL ('bad') cholesterol, the initial step in the formation of plaque. In addition, some people with heart disease have low levels of vitamin E as well as the mineral magnesium, which may inhibit spasms of the coronary arteries.

The amino acid arginine plays a role in forming nitric oxide, which relaxes artery walls. One study found that taking it three times a day allowed people with angina to exercise at moderate intensity for longer without chest pain. Carnitine, an ammo-acid-like substance, allows heart muscle cells to use energy more efficiently and the ammo acid taurine may regulate heart rhythm abnormalities.

Like carnitine, the nutritional supplement coenzyme Q10 benefits the heart muscle, reducing its workload, and the herb hawthorn improves blood flow to the heart. Essential fatty acids may be effective in lowering cholesterol levels and keeping arteries flexible.

What Else You Can Do

• Eat a low-fat, high-fiber diet: use extra virgin, cold-pressed olive oil instead of butter.
• Don't smoke, and avoid smoky places.
• Learn to relax. Such techniques as meditation, tai chi and yoga may reduce the frequency and intensity of angina attacks.
• Join a support group. Determine what brought you to this point in your life and what you can do to begin reversing the disease.

Case Study

A heartfelt tale
Michael M, a surgeon, first felt twinges in his chest as he was taking part in a five-kilometer race. 'Must be the heat or indigestion', he thought. But later, when the pain literally stopped him in his tracks as he was running upstairs, he knew something was wrong.

A year later, after many painful episodes of angina, a heart attack and a coronary bypass, he began to feel chest twinges again. He realized that this new angina was a warning that the whole process could easily repeat itself unless he made some drastic changes.

Dr M embraced his new lifestyle as seriously as anything he'd ever done. He walked every day and reduced the fat in his diet; he practiced meditation and the Chinese martial art tai chi. In addition, he took his holidays as a number of three-day weekends rather than one long (and often stressful) trip. Finally, he learnt about vitamins, minerals, herbs and antioxidants.

Now, virtually symptom-free and 9 kilograms lighter, Dr M looks a decade younger than his 64 years. 'I'd been giving health advice for years', he says. 'The time finally came when I had to say: Physician, heal thyself.'

Did You Know?
Oily fish, such as salmon, sardines, mullet and herring, are particularly beneficial to heart health. But they should be fresh and preferably steamed or poached, as canning and high frying temperatures damage the oils.

Have you ever heard of "gotu kola"?

This herb is a favorite food of elephants, which are notoriously long-lived animals, leading many people to associate it with longevity. Though scientific research hasn't shown that it can extend your life, studies have found that gotu kola provides other important health benefits.

What It Is
The medicinal use of gotu kola stems from India, where the herb continues to be part of the ancient healing tradition called Ayurveda. Word of its therapeutic benefits for skin disorders gradually spread throughout Asia and Europe, and gotu kola has been prescribed in France since the 1880s to treat burns and other wounds.

A red-flowered plant that thrives in hot, swampy areas, gotu kola grows naturally in India. Sri Lanka, Madagascar, middle and southern Africa, Australia, China and the southern US. The appearance of this slender, creeping perennial changes, depending on whether its growing in water (when it has broad, fan-shaped leaves) or on dry land (when its leaves are small and thin). The leaves are most commonly used medicinally.

Common Uses

• Treats burns and wounds
• Builds connective tissue
• Strengthens veins
• Improves memory
• Relieves arthritis

Forms

• Capsule
• Tablet
• Tincture
• Powder
• Dried herb/Tea

CAUTION

• Pregnant women or those who are trying to conceive should not use gotu kola.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Does
Whether taken internally or applied externally as a compress, gotu kola has many beneficial effects. The herb's workhorse substances are chemicals called triterpenes (especially asiaticosides), which appear to enhance the formation of collagen in bones, cartilage and connective tissue. In addition, they promote healthy blood vessels and help to produce neurotransmitters, the chemical messengers in the brain.

Major Benefits
Gotu kolas singular effect on connective tissue -promoting its healthy development and inhibiting the formation of hardened areas - makes it potentially important for treating many skin conditions. It can be therapeutic for burns, keloids (overgrown scar tissue) and wounds (including surgical incisions and skin ulcers). Gotu kola also seems to strengthen cells in the walls of blood vessels, improving blood flow and making it valuable for the treatment of varicose veins. Research results are often impressive. In more than ten studies observing gotu kola's effect on veins (hich are surrounded by supportive sheaths of connective tissue) about 80°o of patients with varicose veins and similar problems showed substantial improvement. Other studies indicate that applying gotu kola topically to psoriasis lesions may aid healing as well.

Additional Benefits
Gotu kola has been used to increase mental acuity for thousands of years. Current research supports a role for this herb in boosting memory, improving learning capabilities, and possibly reversing some of the memory loss associated with Alzheimer's disease. In one study, 30 developmentally disabled children were found to have significantly better concentration and attention levels alter taking gotu kola for 12 weeks than they did at the start. Preliminary findings reveal that animals given gotu kola for two weeks were able to learn and retain new forms of behavior much better than animals not on the herb.

How to Take It

Dosage:

• To treat varicose veins: Take 200 mg of the standardized extract three times a day.
• For burns: Use 200 mg twice a day until they heal.
• To improve memory or possibly slow the progress of Alzheimer's disease: Take 200mg three times a day. You can substitute 400-500mg of the crude herb for each 200mg dose of the standardized extract.

Guidelines for use:
In most cases, gotu kola is taken internally as a tablet or capsule, with or without meals. However, gotu kola tea or tincture can also be applied externally to the skin for psoriasis, burns, wounds, incisions or scars. You can use the oral and topical preparations of the herb together over the same period of time.

To apply gotu kola topically, soak a compress in tea or in tincture and apply it directly to the affected areas. Start with a relatively weak solution and increase the strength as needed. To brew gotu kola tea, steep 1 or 2 teaspoons of dried leaf in a cup of very hot water for 10-15 minutes. You can also make a paste to apply to patches of skin affected by psoriasis. Break open capsules and mix 2 teaspoons of dried gotu kola powder in a small amount of water.

Possible Side Effects
Taking gotu kola orally or using a topical preparation generally does not cause problems. Skin rash (dermatitis), headaches and sensitivity to sunlight are rare side effects. It you experience these symptoms, reduce the dosage or stop using the herb.

Facts and Tips

• Gotu kola (Centella asiatica) is commonly known in Australia as pennywort. A plant native to Europe, marsh pennywort (Hydrocotyle vulgaris), is a related species, but has no known therapeutic properties.
• There's no relationship between gotu kola and the kola (or cola) nut, which is used in cola drinks. The kola nut is a stimulant containing caffeine; gotu kola is a very mild sedative, and is caffeine-free.
• As an anti-inflammatory, gotu kola also helps to relieve arthritis. The standard dose is two leaves a day added to a salad or 2g of dried herb three times a day before meals.

Shopping Tips
When buying gotu kola supplements, look for those that contain 10% asiaticosides. If you can't find the standardized extract, substitute 400-500mg of the crude herb for each 200mg dose of the standardized extract.