Immune-boosting Food: Tomatoes

Need more proof of the healing power of food? Look no further than the humble tomato, which has earned more high scores than any other menu item in studies of cancer-fighting foods. Along with a rich supply of vitamin C, tomatoes are loaded with lycopene. This powerful antioxidant gives them their luscious red colour and it has been convincingly shown to defend the body against cancer. Tomatoes are second only to carrots as a source of beta-carotene, a member of the carotenoid family of phytochemicals (see page 48).They are also excellent sources of the flavonoids quercetin and kaempferol, which inhibit the growth of cancer cells.

The proof: In a review of 72 studies published in the American Journal of the National Cancer Institute, researcher Edward Giovannucci, MD, of the Harvard Medical School, concluded that eating tomatoes and tomato-based products consistently led to higher levels of lycopene in the blood and a lower risk of a variety of cancers. In earlier research, Dr Giovannucci found that the risk of prostate cancer was a third lower in men who consumed tomato products, such as pasta sauce, at least twice a week.

Women reap benefits from lycopene, too. When researchers measured lycopene levels in breast-tissue samples from 109 women, those with higher levels of the nutrient were found to be less likely to develop breast cancer. More direct cancer-fighting benefits came to light when researchers at the University of Milan, Italy, put healthy young women on a tomato-free diet for three weeks, followed by three weeks of a tomato-rich diet. The results were startling. On the tomato-rich diet, the levels of lycopene in the women's blood increased, while the free-radical damage to the DNA in their lymph cells dropped by about 33 per cent.

Put tomatoes to work: Because lycopene is fat-soluble, it is more accessible to the body when the foods that contain it are prepared and eaten with a small amount of fat. In other words, pizza slathered with tomato sauce is preferable to tomatoes sliced raw and tossed in a salad.

Do you find that hard to believe? In one study, volunteers ate either a mock pizza made of bread, tomato paste and corn oil or a pile of fresh tomato slices without oil. Several hours after the meal, the pizza eaters' blood levels of lycopene were two and a half times higher than those of the salad eaters.

Similarly, when researchers at the University of California put patients with prostate cancer on a high-fibre diet that included small amounts of fat and 200 ml of tomato-vegetable juice a day, they detected a 'highly significant increase' of lycopene and other phytochemicals in the patients' blood. In a major European study, lycopene was shown also to lower the risk of heart attack. Its protective effect was found to be especially beneficial to nonsmokers.

Let's Talk About the Immune-boosting Foods

One of the first things you need to know about your immune system is that these forces, which defend you against infection and other illnesses, cannot wage their best battle unless they are being well nourished.

Because eating too few of the right nutrients can weaken your body and allow germs and disease to gain a foothold, a good diet is the first and most important way to stay well. That's plain old common sense. But it's also been scientifically proved. Researchers now know that B-cells, T-cells, phagocytes and natural killer (NK) cells can't do their best at quashing cancer cells and other dangerous invaders, such as viruses and bacteria, without strong backup from the vitamins, minerals, fibre and phytochemicals found in healthy foods.

The latest proof is a study by US researchers, which found that women of older ages (say from 60 to 80) with good eating habits had immune function that was just as sound as that of younger women aged 20 to 40. This confirmed what several earlier studies had already suggested - that while genetic and environmental factors may do their part to gradually chip away at immune function, much of the decline often seen with advancing age is probably highly preventable with simple good nutrition.

You'd be surprised at how many chronic health problems start small and snowball into something more serious mainly because of a bad diet. Nutrient deficiencies that stem from poor eating habits can dampen the immune response and open the door to illness. In a vicious cycle, being sick creates an increased need for immune-boosting foods.

The arsenal of health-protective compounds in food can enhance immune functioning in measurable ways - for example, by increasing the number of white blood cells when the body is most vulnerable to infection. If this fact carries a ring of'boring, rigid diet', put your fears to rest. When it comes to eating, we've all had our fill of'no' and 'never'. Instead, this chapter is about choices. After reading up on the many flavour-packed foods with proven health-enhancing potential, you'll see how easy it is to devise an immune-boosting diet you'll love.

Foods versus supplements: Why bother with good-for-you foods when you can simply pop a pill?

While supplements have their place, by far the easiest, least expensive and most effective way to heighten your body's ability to fight disease is to eat a diet that is rich in immune-stimulating nutrients. These include vitamins and minerals as well as many other compounds — including ones that haven't even been discovered yet.

One important discovery made by scientists investigating the disease-fighting powers of foods is that their nutrients are absorbed better from food than from pills. It also turns out that foods work synergistically — in other words, their health benefits are greater when they are eaten together. For instance, tomatoes, chillies and garlic, the ingredients of the classic salsa, deliver more potent power to protect your health when they are eaten in combination than when they are eaten alone. This finding reinforces the notion that supplements can never replicate the benefits of a varied diet.

Another reason not to rely solely on supplements: research shows that you can get too much of certain immune boosters, including vitamin E (an antioxi-dant), by taking supplements. An overload of these nutrients might actually suppress immunity, making you more vulnerable to illness instead of less.

Besides helping your body to fight infection, eating more immune-boosting foods will give you a number of other health advantages. The dietary habits that strengthen immunity also reduce the risk of heart disease, stroke and diabetes. A diet based on plant foods, with moderate amounts of lean meat and low-fat dairy and small amounts of high-fat foods, is particularly effective in reducing the risk of cancer. For added health protection, always maintain a balance between kilojoule intake and physical activity.

Dealing with heartburn

In many cases, this digestive problem can be prevented with some simple lifestyle changes. But when heartburn hits - as it does daily for millions of people, including one in five Australians -natural remedies can provide quick relief from those unwelcome fiery sensations.

What It Is
To help digest food, the stomach produces about a liter of hydrochloric acid a day. Usually, the acid isn't a problem, because the gastrointestinal tract is coated with a protective mucous lining. But when acid moves up the esophagus (the tube running from the throat to the stomach), look out. Lacking a protective coating, the delicate tissue of the esophagus is vulnerable to the acid's corrosive action, which produces a burning sensation that doctors call gastro-esophageal reflux - and the rest of us know as heartburn.

Symptoms

• A burning sensation behind the breastbone lasting from a few minutes to several hours.
• A burning sensation in the throat or regurgitation of a hot, sour fluid into the back of the throat.
• Belching.
• Discomfort that worsens when lying down.

When to Call a Doctor

• If you have heartburn twice a week or more.
• If you have difficulty in swallowing or if you feel as if food is stuck in your esophagus.
• If you are vomiting or passing black stools.
• If chest pain is crushing rather than burning; or if it is accompanied by dizziness, shortness of breath, sweating or pain that radiates to your arm or jaw - these are signs of a possible heart attack. Get medical help immediately.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What Causes It
Stomach acid generally stays where it belongs, because the lower esophageal sphincter relaxes to admit food into the stomach and then shuts tightly. But sometimes it doesn't close properly, and the stomachs contents wash up into the esophagus.

Being overweight, pregnant or a smoker weakens the sphincter. Smoking also dries up saliva, which neutralizes acid in the esophagus and washes it into the stomach. Some foods (chocolate, alcohol, fatty foods, garlic and onions) and certain medications make the sphincter relax. Acidic foods (tomatoes, citrus fruits and coffee) may produce extra stomach acid. Tight clothing presses on the abdomen, forcing the stomach contents upward. Overeating also increases pressure and stimulates prolonged acid production to digest the extra food. Don't lie down too soon after a meal, as this tilts the digestive juices toward the esophagus.

How Supplements Can Help
All of the supplements listed are effective for relieving heartburn - the ones shown in blue immediately, those shown in black within a month or so. Try each methodically to see which one, or which combination, works best for you. All can be used in addition to prescription or over-the-counter heartburn drugs.

Calcium carbonate (probably the most familiar heartburn-related supplement) is used in antacid tablets and is good for occasional reflux. Licorice helps to repair the mucous lining of the stomach. You can also try aloe vera juice to soothe an irritated esophagus.

To enhance the whole digestive process - which will most benefit people with chronic heartburn - take gamma-oryzanol, a rice bran oil extract. The supplement appears to work on the central nervous systems control of digestion. Alternatively, use the B-vitamins choline, pantothenic acid and thiamine in combination for a month and see if your symptoms diminish. If they don't, consult your doctor.

What Else You Can Do

• Eat little and often to minimize stomach acid production.
• Avoid fatty foods and coffee (even decaf), and limit alcohol intake.
• Eat your last meal or snack at least three hours before going to bed.
• Sleep with the head of your bed elevated 15 centimeters or so to allow gravity to help prevent reflux.

Facts and Tips

• A very effective heartburn remedy is to take a dessertspoon of slippery elm powder in soy milk before meals. (Don't mix it with yoghurt, as this makes heartburn worse.)
• Strange as it may seem, heartburn can be the result of insufficient stomach acid. You may have this problem if you don't feel the typical burning sensations of heartburn but still suffer from routine stomach aches, bloating, belching and flatulence after meals. Consider taking a supplement supplying 500 mg of betaine hydrochloride and 100 mg of pepsin with each meal for one month. (Before using this combination, make sure you don't have an ulcer; betaine hydrochloride can make it worse.) If your symptoms don't improve, see your doctor.
• Instead of coffee after meals, try one of these herbal teas: licorice, marshmallow, ginger, meadowsweet or chamomile. They provide a warm, soothing end to a meal and have the added benefit of alleviating the irritation of heartburn. You can also try them in various combinations.

Latest Findings
Chewing gum can give quick heartburn relief. A recent study found that a stick of sugarless gum reduced heartburn in 70% of the participants. The gum stimulates saliva production and washes away stomach acid. Drinking a glass of lukewarm water after a meal may produce a similar effect.

The medicinal properties of White Willow Bark (Salix Alba)

Used for thousands of years to treat fevers and headaches, white willow bark contains a chemical forerunner of today's most popular painkiller - aspirin. The herb is sometimes called 'herbal aspirin', but has few of that drug's side effects.

What It Is
White willow bark comes from the stately white willow-tree, which can grow up to 23 meters tall. In China, its medicinal properties have been appreciated for centuries. But not until the eighteenth century was the herb recognized as a pain reliever and fever reducer in the West. European settlers brought the white willow tree to North America, where they discovered that local tribes were using native willow species to alleviate pain and fight fevers.

In 1828, the plants active ingredient, salicin, was isolated by German and French scientists. Ten years later, European chemists manufactured salicylic acid, a chemical cousin to aspirin, from it. Aspirin, or acetyl-salicylic acid, was later created from a different salicin-containing herb called meadowsweet. By the end of the nineteenth century, the Bayer Company had begun commercially producing aspirin, which was marketed as a new and safer pain reliever than wintergreen and black birch oil, the herbs commonly used at that time for reducing pain.

All parts of the white willow contain salicin, but concentrations of this chemical are highest in the bark, which is collected in early spring from trees two to five years old. Salix alba, or white willow, is the most popular species for medicinal use, but other types of willow are also rich in salicin, including S. fragilis (crack willow). S. purpurea (purple willow) and S. daphnoides (violet willow). These species are often sold simply as willow bark in health-food shops.

Common Uses

• Relieves acute and chronic pains, including back and neck pain, headaches and muscle aches.
• Reduces arthritis inflammation.
• May lower fevers.

Forms

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

Caution

• Anyone who's been told to avoid aspirin should also refrain from using white willow bark. This advice applies to people allergic to aspirin, those with ulcers or other gastrointestinal disorders, and teenagers or children with a fever.
• Pregnant or breast-feeding women should consult their doctors before taking white willow bark, because its safety has not been established in these situations.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Does
In the body the salicin from white willow bark is metabolized to form salicylic acid, which reduces pain, fever and inflammation. Though the herb acts more slowly than aspirin, its beneficial effects last longer and it causes fewer adverse reactions. Most notably, it does not promote stomach bleeding - one of aspirins most potentially serious side effects.

Major Benefits
White willow bark can be very effective for relieving headaches, as well as acute muscle aches and pains. It can also alleviate all sorts of chronic pain, including back and neck pain. When recommended for arthritis, especially if there is pain in the back, knees and hips, it can reduce swelling and inflammation and increase joint mobility. In addition, it may help to ease the pain of menstrual cramps - the salicin regulates the action of hormone-like chemicals called prostaglandins that can contribute to inflammation and cause pain.

Additional Benefits
White willow bark, like aspirin, may be useful for bringing down fevers.

How to Take It
Dosage: Take one or two pills three times a day, or as needed to relieve pain, bring down a fever or reduce inflammation (follow package instructions). Look for preparations that are standardized to contain 15% salicin. This dosage provides between 60 mg and 120 mg a day of salicin. Standardized extracts can also be taken in tincture or powder form. White willow bark teas are likely to be less effective than the standardized extracts, because they supply only a small amount of pain-relieving salicin.

Guidelines for use: White willow bark is safe to use long term. It has a bitter, astringent taste, so the most convenient way to take it is probably in pill form. Don't take white willow bark with aspirin because it can amplify the side effects of aspirin.

In addition, don't give the herb to a child or teenager under the age of 16 who has a cold, flu or chickenpox. Taking aspirin puts them at risk of a potentially fatal brain and liver condition called Reye's syndrome. Salicin, the therapeutic ingredient in white willow bark, is not likely to cause this problem because it is metabolized differently from aspirin. However, its similarities to the painkiller warrant this course of action.

Possible Side Effects
This herb rarely causes side effects at recommended doses. Higher doses, however, can lead to an upset stomach, nausea or tinnitus (ringing in the ears). If any of these symptoms occur, lower the dosage or stop taking the herb. See your doctor if side effects persist.

Shopping Hints

• Buy white willow bark extract standardized to contain 15% salicin - the aspirin-like active ingredient in the herb.
• Though white willow bark tea is sometimes recommended as a pain reliever, you should take only standardized extracts in pill, powder or tincture form. Because the bark contains 1% or less salicin, you'd probably have to drink several liters of tea to get an effective dose.
• If white willow bark doesn't help to alleviate pain, you can try other pain-relieving herbs, such as meadowsweet, feverfew, ginger, cat's claw, pau d'arco or turmeric.

Latest Findings
A recent study confirms earlier reports that white willow bark appears to be quite safe. Among 41 patients with long-standing arthritis who were treated for two months with white willow bark (as well as other herbs), only three people taking the herbs had mild adverse reactions, including headaches and digestive upsets -all of which also occurred in those who were given a placebo.

Did You Know?
Native Americans believed in chewing willow twigs 'until your ears ring' to relieve headache pain. Today, ringing in the ears is recognized as a sign that you've taken too much of the herb or its drug counterpart, aspirin.

Rosacea - Leaving you red-faced...

The ruddy complexion of many fair-skinned people may not always be a healthy glow, but a sign of rosacea, a common skin problem. Even though there is no cure, symptoms of this chronic condition can often be controlled and skin damage prevented.

What It Is
The first signs of rosacea (pronounced rose-AY-shah) are recurrent patches of redness on the cheeks, nose, forehead, and chin, and the appearance of tiny blood vessels just under the skin. As the disorder progresses, the skin on the face becomes ruddier and then permanently inflamed; bumps may also form. The eyes may be affected, too, resulting in burning or itching. In severe rosacea, the nose may develop excess tissue.

About one in 20 adults has rosacea, with fair-skinned people at the highest risk. Although women develop the condition three times more often than men, the latter have more severe symptoms. Smokers are vulnerable to the condition because nicotine impairs circulation. Without treatment, rosacea may get worse. Conventional therapy often includes long-term use of antibiotics.

Symptoms

• Frequent, prolonged redness and flushing of the cheeks, nose, forehead and chin.
• A feeling that skin is being pulled tight across the face.
• The appearance of tiny red spots and bumps in the affected area.
• Bumpiness, redness and swelling on the nose.
• Bloodshot, burning or itchy eyes.

When to Call a Doctor

• If you develop any of the symptoms listed above.
• If your skin does not promptly return to its normal complexion color after blushing.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What Causes It
Rosacea occurs when unknown genetic and/or environmental factors cause blood vessels in the skin to lose elasticity and dilate easily sometimes permanently. Blood vessel abnormalities are one possible cause. Episodes can be triggered by any stimulus that leads to flushing, including hot or spicy foods or beverages; alcohol or caffeine; stress; weather; vigorous exercise; hormonal changes (especially at menopause); and certain medications (especially niacin and some blood pressure drugs).

How Supplements Can Help
Because rosacea is a chronic condition, supplements should be continued indefinitely. It may take about a month before initial improvements are obvious. Begin with vitamin A and the B vitamins. Then add vitamin C. the minerals, and the essential fatty acids, if necessary. All can be used with the conventional antibiotics that are often prescribed for rosacea.

Without enough vitamin A, skin cells can harden, and the protective effect of mucus (which some skin cells produce) declines. A deficiency of B vitamins is common in people with rosacea, so vitamin B complex is beneficial. It's important to take extra riboflavin and vitamin B12 in addition to the amounts found in a B-complex supplement. Riboflavin improves mucus secretion and promotes elimination of cellular waste; vitamin Bu plays a central role in cell growth, reproduction and repair. Vitamin C strengthens the membranes that line the blood vessels and the connective tissue between skin cells. It also minimizes the release of histamine, a chemical that widens blood vessels in response to an allergic substance. Zinc helps heal the top layer of the skin (epidermis) and regulates blood levels of vitamin A. (Add copper for long-term use.) And the essential fatty acids in flaxseed oil and evening primrose oil reduce inflammation, control the cells' use of nutrients and regulate hormone-like substances called prostaglandins, which stimulate the contraction of blood vessels.

What Else You Can Do

• Use fragrance-free, greaseless make-up and facial cleansers. Never use astringents on your skin.
• Gently blot - never rub - your face dry after washing.
• Wear a sunscreen with an SPF of at least 15 when you are outdoors.

Facts and Tips

• To soothe inflamed skin, splash your face with a strong chamomile and calendula tea. To prepare it, pour 2 cups of very hot water over 1 tablespoon of each herb. Let sit, covered, for 20 minutes; then strain, cool, and use it to wash your face.
• Women who wear make-up may be able to hide persistent redness with a sheer green base applied under a foundation that matches their normal skin tone.
• Men with rosacea may be able to minimize flare-ups by using an electric razor instead of a blade.

Did You Know?
Tiny skin mites live in everyone's hair follicles, but some rosacea sufferers have exceptionally high numbers of them. A breakdown of the immune system is the probable cause. The B vitamins, especially riboflavin, may help to control mite growth.

One of the most popular American folk medicine, Black Cohosh (Cimicifuga Racemosa)

Although baby boomers may regard black cohosh as the new 'in' herb, its healing abilities were recognised more than a century ago. Native American and American pioneer women alike found the root of this plant to be one of the most useful natural medicines for women.

What It Is
"Black" describes the dark color of the root, and cohosh is derived from an Algonquian word for 'rough'. Long used to treat 'women's problems', black cohosh grows to a height of about 2.5 meters and is distinguished by its tall stalks of fluffy, white flowers. This member of the buttercup family is also known as bugbane, squawroot, rattle root or Cimidfuga racemosa, its botanical name. However, its most common nickname, black snakeroot, describes its gnarled root, the part of the plant that is used medicinally. Contained in the root is a complex network of natural chemicals, some of which are as powerful as the most modern pharmaceuticals.

Common Uses

• Reduces menopausal symptoms, particularly hot flushes.
• Eases menstrual pain and other difficulties, such as PMS.
• Works as an anti-inflammatory; relieves muscle pain.
• Helps to clear mucous membranes and relieve coughs.

Forms

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

Caution

• Never use black cohosh while pregnant or breast-feeding.
• This herb may interfere with hormonal medications (birth control pills or estrogen), so check with your doctor.
• Be careful if you're on a hypertension medication; black cohosh may intensify the drug's blood-pressure-lowering effect.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Does
Traditionally, black cohosh has been prescribed to treat menstrual problems, pain after childbirth, nervous disorders and joint pain. Today the herb is recommended primarily for relief of the hot flushes that some women experience during menopause.

Major Benfits
In Europe, and increasingly in Australia and New Zealand, black cohosh is a popular remedy for hot flushes, vaginal dryness and other menopausal symptoms. Scientific study has shown that black cohosh can reduce levels of LH luteinising hormone), which is produced by the brain's pituitary gland. The rise in LH that occurs during menopause is thought to be one cause of hot flushes.

In addition, black cohosh contains phyto-estrogens, plant compounds that have an effect similar to that of estrogen produced by the body. Phyto-estrogens bind to hormone receptors in the breast, uterus and elsewhere in the body, easing menopausal symptoms without increasing the risk of breast cancer (which is a possible side effect of hormone replacement therapy). In fact, some experts think that phyto-estrogens may even help to prevent breast cancer by keeping the body’s own estrogen from locking onto breast cells.

Additional Benefits
Owing to its antispasmodic properties, black cohosh can alleviate menstrual cramps by increasing blood How to the uterus and reducing the intensity of uterine contractions. This action also makes it useful during labor and after childbirth. Because it evens out hormone levels, it may benefit women with premenstrual syndrome (PMS), though chaste tree is probably better for this condition.

Although these effects are less frequently noted, black cohosh has demonstrated some mildly sedating and anti-inflammatory capabilities, which may be particularly valuable in treating muscle aches, as well as nerve-related pain such as sciatica or neuralgia. Because it has the ability to help clear mucus from the body, black cohosh has been recommended for coughs. This herb has also been shown to be effective as a treatment for ringing in the ears (tinnitus). As well, it has been used successfully to improve vaginal dryness in menopausal women.

How to Take It

• Dosage: look for capsules or tablets containing extracts standardized to contain 2.5% of triterpenes, the active components in black cohosh. For menopausal or PMS symptoms: Take 40 mg of black cohosh twice a day. For PMS, begin treatment a week to 10 days before your period. For menstrual cramps: Take 40 mg three or four times a day as needed.
• Guidelines for use: Black cohosh can be taken at any time, but to reduce the chance of stomach upset you may prefer to take it with meals. Allow four to eight weeks to see its benefits. Many experts recommend a six-month limit on taking black cohosh, though recent studies show-that longer use seems to be safe and free of significant side effects.

Possible Side Effects
Though it has virtually no toxic effects, black cohosh may cause stomach upset in certain people. One study suggested that it may induce slight weight gain and dizziness in some women. It may also lower blood pressure. A very high dose can cause nausea, vomiting, reduced pulse rate, heavy perspiration and headache.

Facts and Tips

• Compresses soaked in a black cohosh tea can be used to soothe sore muscles and aching joints. Boil the dried root in water for 20-30 minutes, then let the liquid cool a bit. (It should still be hot, but not hot enough to burn your skin.) Then apply the warm compresses to the affected area for about 20 minutes.
• Though some experts think that black cohosh helps to reduce hot flushes and vaginal dryness as effectively as hormone replacement therapy (HRT), there's no evidence that this herb offers the protection against heart disease or osteoporosis that HRT is believed to provide.

Did You Know?
Black cohosh was the principal ingredient in one of the most popular American folk medicines of all time - Lydia Pinkham's Vegetable Compound. Popular in the early 1900s, this 'women's tonic' is still available in the US today. Ironically, the current formula no longer contains any of this helpful native herb.

Chamomile (Matricaria Recutita) - Trusted for generations for its soothing properties

Sometimes called the world's most soothing plant, chamomile has traditionally been enjoyed as a tea to relax the nerves and ease digestive complaints. In concentrated form, this herb is increasingly found in pills and tinctures, and in skin formulas to treat sores and rashes.

What It Is
There are two different herbs called chamomile: German chamomile and Roman chamomile. The more popular one (and the one discussed in this book) is German, sometimes called Hungarian, chamomile. It comes from the dried, daisy-like flowers of the Matricaria recutita plant. (Its older botanical names are Matricaria chamomilla and Chamomilla recutita.) The other type, known as Roman or English chamomile (Chamaemelum nobile or Anthemis nobilis), has properties similar to those of the German species, and is sold mainly in Europe.

This herb has long been used to prepare a gently soothing tea. Because of its pleasing, apple-like aroma and flavor (the name 'chamomile' is derived from the Greek kamai melon, which means 'ground apple'), many people find the ritual of brewing and sipping the tea a relaxing experience. Concentrated chamomile extracts are also added to creams and lotions or packaged as pills or tinctures. The healing properties of the herb are due in part to its volatile oils, which contain a compound called apigenin as well as other therapeutic substances.

Common Uses

• Promotes general relaxation and relieves anxiety.
• Alleviates insomnia.
• Heals mouth sores and treats gum disease.
• Soothes skin rashes and burns, including sunburn.
• Relieves red and irritated eyes.
• Eases menstrual cramps.
• Treats bowel inflammation, digestive upset and heartburn.

Forms

• Capsule
• Dried herb/Tea
• Tincture
• Oil
• Cream/Ointment

Caution

• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Does
Chamomile is a great soother. Its anti-inflammatory antispasmodic and infection-fighting effects can benefit the whole body - inside and out. When taken internally, it calms digestive upsets, relieves cramping and relaxes the nerves. It also works externally on the skin and the mucous membranes of the mouth and eyes, relieving rashes, sores and inflammation.

Major Benefits
When Peter Rabbit's mother put him to bed, she gave him a spoonful of chamomile tea. Scientists have confirmed her wisdom. Studies of animals have shown that chamomile contains substances that act on the same parts of the brain and nervous system that anti-anxiety drugs affect, promoting relaxation and reducing stress.

Chamomile appears to have a mildly sedating effect but, more importantly, it also calms the body, making it easier for the person taking it to fall asleep naturally. In addition, it has a relaxing, anti-inflammatory effect on the smooth muscles that line the digestive tract. It helps to ease a wide range of gastrointestinal complaints, including heartburn, diverticular disorders and inflammatory bowel disease. In addition, its muscle-relaxing action may benefit those suffering from menstrual cramps.

Additional Benefits
Used externally chamomile helps to soothe skin inflammation. It contains bacteria-fighting compounds that may speed up the healing of infections as well. A dressing soaked in chamomile tea is often beneficial when applied to mild burns. For sunburn, chamomile oil can be added to a cool bath or mixed with almond oil and smoothed onto sunburnt areas. Chamomile creams, which are available ready-made in health-food shops, may relieve sunburn, as well as skin rashes such as eczema. The herb can also treat inflammation or infection of the eyes or mouth. Eyewashes made from the cooled tea may alleviate the redness or irritation of conjunctivitis and other eye inflammations: prepare a fresh batch of tea daily and store it in a sterile container. (Label eye baths left and right, and use appropriately.) Used daily as a gargle or mouthwash, the tea can help heal mouth sores and prevent gum disease.

How to Take It

• Dosage: To make a soothing cup of chamomile tea: Pour a cup of very hot (not boiling) water over 2 teaspoons of dried flowers. Steep for five minutes and strain. Drink up to three cups a day or a cup at bedtime. The tea should be cooled thoroughly and kept sterile if you're using it on the skin or eyes. For the skin: Add a few drops of chamomile oil to 15 ml of almond oil (or another neutral oil) or buy a ready-made cream. Pills and tinctures are also available; follow packet directions. A single pill, or up to 1 teaspoon of tincture, often has the therapeutic effects of a cup of tea.
• Guidelines for use: Chamomile is gentle and can be used long term. It can safely be combined with prescription and over-the-counter drugs, as well as with other herbs and nutritional supplements. At recommended doses, the herb seems to be safe for children and pregnant and breast-feeding women.

Possibe Side Effects
Whether the herb is used internally or externally, side effects are extremely rare. There have been a few reported instances of nausea and vomiting in people taking higher-than-recommended doses of the herb. Though some red flags have been raised about possible allergic reactions leading to bronchial tightness or skin rashes, these appear to be so rare that most people needn't worry about them.

Facts and Tips

• A chamomile bath can be relaxing - and provide relief for dry, irritated skin or sunburn. Add 10 drops of chamomile oil, or several cups of chamomile tea, to a cool bath and soak for half an hour or longer.
• To treat burns, stick with chamomile creams or teas rather than greasy ointments. The latter contain oils that can trap the heat, slow healing and increase the risk of infection. Creams, on the other hand, are made with a non-oily base.

Shopping Hints
Pills and tinctures are all formulated with concentrated extracts of chamomile. Buy standardized extracts that contain at least 1 % apigenin, one of the herb's healing ingredients.
Check the labels of chamomile skin products carefully. Some feature the herb but contain only minuscule amounts. Buy creams or ointments that contain at least 3% chamomile.

Did You Know?
Some people have successfully grown chamomile in their garden by simply tearing open a bag of chamomile tea and sprinkling its contents on the soil.

Saw Palmetto (Serenoa Repens) - The supplement that benefits your prostate

Native Americans regularly consumed this herb as a food, so they were probably not plagued by prostate problems. Now one of the ten best-selling supplements in the US, saw palmetto is becoming popular in many other countries as well.

What It Is
The saw palmetto, a small palm tree that grows wild from Texas to South Carolina, gets its name from the spiny, saw-toothed stems that lie at the base of each leaf. With a life span of 700 years, the plant seems almost indestructible, resisting drought, insect infestation and fire. Its medicinal properties are derived from the blue-black berries, which are usually harvested in August and September. This process is sometimes hazardous: harvesters can easily be cut by the razor-sharp leaf stems, and they also risk being bitten by the diamondback rattlesnakes that make their home in the shade of this scrubby palm.

Common Uses

• Eases frequent night-time urination and other symptoms of an enlarged prostate.
• Relieves prostate inflammation.
• May boost immunity and treat urinary tract infections.

Forms

• Capsule
• Tablet
• Tincture
• Dried herb/Tea

Caution

• If you find blood in the urine or have trouble urinating, see a doctor before taking saw palmetto. These symptoms could be related to prostate cancer.
• Because saw palmetto affects hormone levels, men with prostate cancer or anyone taking hormones should discuss use of the herb with a doctor.
• Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Does
Saw palmetto has a long history of folk use. Native Americans valued it for treating disorders of the urinary tract. Early American colonists, noting the vitality of animals who fed on the berries, used the fruits as a general tonic, particularly for the frail or elderly. Through the years, it's also been used to relieve persistent coughs and improve digestion. Today, saw palmetto's claim to fame rests mainly on its ability to relieve the symptoms of an enlarged prostate gland - a use verified by a number of scientific studies.

Major Benefits
In Italy, Germany, France and other countries, doctors routinely prescribe saw palmetto for the benign (noncancerous) enlargement of the prostate known medically as BPH, which stands for 'benign prostatic hyperplasia', or "hypertrophy". When the walnut-sized male prostate gland becomes enlarged, a common condition that affects more than half of men over the age of 50, it can press on the urethra, the tube that carries urine from the bladder through the prostate and out the penis. The resulting symptoms include frequent urination (especially at night), weak urine flow, painful urination, and difficulty in emptying the bladder completely. Researchers believe that saw palmetto relieves the symptoms of BPH in various ways. Most importantly, it appears to alter the levels of various hormones that cause prostate cells to multiply. In addition, the herb may act to curb inflammation and reduce tissue swelling.

Moreover, studies have found that saw palmetto produces fewer side effects (such as impotence) and faster results than the conventional prostate drug finasteride (Proscar). And saw palmetto took only about 30 days to produce its effects, compared with at least six months for the prescription medication.

Additional Benefits
Although there is strong evidence that saw palmetto relieves the symptoms of BPH, other potential benefits of this herb are more speculative. Saw palmetto has been used to treat certain inflammations of the prostate (prostatitis). In the laboratory, it has been shown to boost the immune systems ability to kill bacteria, which suggests that it may be a potential treatment for prostate or urinary tract infections. Because saw palmetto affects levels of cancer-promoting hormones, scientists are also investigating its possible role in preventing prostate cancer.

How to Take It

• Dosage: The usual dosage is 160 mg twice a day. Be careful about taking higher amounts: scientific studies have not examined the effects of daily doses above 320 mg. Choose supplements made from extracts standardized to contain 9% fatty acids and sterols - the active ingredients in the berries that are responsible for its therapeutic effects.
• Guidelines for use: Because saw palmetto has a bitter taste, those using the liquid form may want to dilute it in a small amount of water. The herb can be taken with or without food. Although some healers recommend sipping tea made from saw palmetto, it may not contain therapeutic amounts of the active ingredients - and therefore may provide few benefits for the treatment of BPH.

Possible Side Effects
Side effects from saw palmetto are relatively uncommon. They include mild abdominal pain, nausea, dizziness and headache. Very rarely, breast enlargement may occur. If you experience side effects, lower the dose or stop taking the herb.

Shopping Hints
Read the label carefully when buying a 'men's formula'. Although most contain saw palmetto, they usually also include a number of other herbs or nutrients, and some of these may not be right for you. In addition, the amount of saw palmetto in these products may be too small to be of any use.

Latest Findings
In an international study of 1000 men with moderate BPH, two-thirds benefited from taking either a prescription prostate drug (Proscar) or saw palmetto for six months. However, the conventional medication significantly reduced the size of the prostate, whereas the effect of saw palmetto was much less dramatic, particularly in men who had very large prostates. The study authors concluded that the herb may be most appropriate when the gland is only slightly or moderately enlarged.

Did You Know?
The cost of daily doses of saw palmetto is one-third to one-half that of prostate medications.