Great Fats

By Carl Lowe

In the past two decades, fat’s reputation has taken a beating. A macro-nutrient once thought to represent the root of all dietary evil, fat is now seen as a complicated family of nutrients whose members can help or hurt your well-being. Consequently, fat has now become a choice: Choose wisely among the fats and reap the benefits. Choose poorly and pay the price.

Fat is a nutrient that is critical for good health. You cannot survive on a fat-free diet. Fat is a rich source of energy, containing more than twice as many calories per pound as carbohydrates and protein. When your body creates fat, it uses these deposits to store unneeded energy.

One of fat’s main functions is to form cell membranes. It is also incorporated into nerve cells. Your brain is about 60% fat. You can’t think without it.

Vitamin Absorption

When you eat fat it helps your body absorb the fat-soluble vitamins, which include vitamins A, D, E and K. Fat also forms cushioning structures that protect the heart and kidneys from being knocked around. In addition, it insulates your body against changes in temperature (that’s why very skinny people shiver so easily from the cold-too little insulation).

Nutritionists have long stressed the importance of avoiding the saturated fats in meats and advocated consuming more of the unsaturated fats in vegetable oils. More recently they have begun to recommend a different way of looking at your fat consumption. They now divide polyunsaturated fats into omega-6 fats and omega-3 fats, and tell us we should be eating more omega-3s.

Our fat balance, the consensus maintains, is out of balance. Currently, experts believe we consume too many omega-6 fats and too few omega-3s. Research seems to indicate that eating too many omega-6s may make us more prone to chronic conditions like arthritis, heart disease, inflammation and diabetes. Because of this growing belief that American fat consumption is too heavily weighted on omega-6s, groups like the American Heart Association now urge us to frequently eat fatty fish, such as salmon, sardines and albacore tuna packed in water, because these fish are rich in omega-3 fats.

As Bruce Watkins, PhD, professor at Purdue University in Indiana, points out, you can also find foods other than fish that are high in omega-3s. For instance, “now there are also omega-3 enriched eggs that you can buy.” Flax oil is also rich in omega-3s.

Unfortunately, supermarket shelves are overflowing with omega-6 fats. “Most of the margarine and vegetable spreads that we use have high levels of omega-6s. The cooking oils generally have high levels of omega-6, except canola and flaxseed oil,” says Dr. Watkins. “So if you are concerned about the amount of fat in your diet, you shouldn’t buy tuna fish packed in soybean oil, because the soybean oil… dilutes the omega-3s in the tuna.” (But soy products, like tofu and foods containing soy protein, are beneficial and do not form concentrated sources of omega-6 fatty acids.)

Fish Oil Health

While many studies have shown that the omega-3s in fish oil can help keep your heart healthy, only recently have researchers begun to pinpoint the root causes of these benefits. A study published in the American Journal of Clinical Nutrition (7/25/02) showed that giving men fish oil supplements that contain the omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) make arteries more flexible, lower blood pressure and drop triglyceride levels. (Triglycerides are blood fats that may raise your risk of heart disease.)

Meanwhile, another study at Wake Forest in North Carolina has shown that while olive oil is a better fat for your heart than the saturated fat found in meat, it doesn’t protect the cardiovascular system as well as fish oil. In this study on laboratory animals, researchers found that fish oil reduces artery blockages and convinces the liver to make less artery-blocking cholesterol.

“Omega-3 fatty acids may exert protection from atherosclerosis through alterations in tissue cholesterol metabolism,” says Lawrence L. Rudel, PhD, professor of comparative medicine and biochemistry at Wake Forest.

In other words, fish oil doesn’t necessarily reduce overall cholesterol, but makes basic, beneficial changes in the way your body produces and processes cholesterol (Amer Heart Assoc Meeting, 11/19/97).

All these health benefits add up to one big recommendation: Consume more omega-3 fats. Every part of your body benefits.

Good to the Bone

By Eric Justic

Osteoporosis, which weakens bones and leaves them fracture-prone, has been known as the “silent disease” because it evinces no warning signs.

Today, the word is out about osteo. Medical tests can readily measure bone density early in the bone-weakening process, so a broken hip, wrist or vertebra doesn’t have to be the first sign that something’s wrong.

What’s more, making diet and lifestyle changes today can dramatically reduce your risk of developing weak bones tomorrow.

Unfortunately, a lot of older people possess brittle bones. According to the National Osteoporosis Foundation (NOF), the 44 million people who have either osteoporosis or low bone mass (osteopenia) represent 55% of all folks 50 and older in the United States. And hip fractures can have fatal consequences: One of every five people who suffer osteoporotic hip breaks succumb within a year.

Who’s At Risk?

Individuals most at risk to develop osteoporosis are people of European or Asian ancestry, anyone with a family history of osteoporosis, smokers, people who drink excessive amounts of alcohol and those who are physically inactive or have a low body weight. Besides fractures that occur spontaneously, signs of osteoporosis include diminished height, stooped posture and loss of teeth.

Osteoporosis is predominantly a woman’s malady, but new research indicates that more than two million men in the United States have osteoporosis and an additional 12 million have low bone mass.

Calcium: The Main Mineral

Osteoporosis begins when cells called osteoclasts dissolve old or damaged bone tissue. This process is referred to as bone resorption. Meanwhile, osteoblasts create new bone. In healthy bone, these two processes are balanced. When osteoporosis strikes, more tissue is dissolved than created.

Calcium is the main mineral in bones. Therefore, adequate calcium intake is paramount: The NOF recommends getting between 1000 and 1,300 mg of calcium a day.

This major mineral plays other key roles within the body. Calcium not only builds and strengthens bones, it helps muscles contract and relax, assists nerves in transmitting impulses, helps manage cell membranes and bind cells together, works as a messenger for certain hormones, aids in blood clotting, and assists some enzymes in completing various chemical transactions. It’s also necessary for regulating blood pressure.

While most folks consider dairy foods to be the best source of calcium, they certainly aren’t the only source.

A study in the Journal of American Geriatrics Society (June 2001) found Native Americans have denser bones and lower fracture rates than white Americans despite a lack of dairy foods in their diet. Possible reasons: Different minerals in the water-or differences in diet.

Further research could prove to find new dietary sources of calcium. In addition to milk, yogurt and cheese, calcium sources include fish, shellfish, fortified orange juice and green vegetables, as well as calcium supplements.

The Protein Puzzle

Some practitioners argue against dairy because of the kind of protein found in dairy foods.

“Plant protein rather than animal protein is better for your bones,” says Sam Jacobs, MD, associate professor of obstetrics/gynecology at UMDNJ/Robert Wood Johnson Medical School in New Jersey. “Animal protein leaches calcium from your bones.”

Other authorities disagree. Robert Heaney, MD, speaking for the NOF, says: “Protein is important for bone health just as are calcium, vitamin D and other nutrients. Too much protein is a problem only for people with very low calcium intakes. The balance of calcium and protein in dairy foods is just right for building strong bones.”

But soybeans, low in fat and high in protein, can also help your bones. Some researchers recommend that people with a family history of osteoporosis eat 14 servings of soy protein a week; that translates to eight soy burgers a week or two tablespoons of isolated soy protein stirred into beverages daily.

Bone-Friendly Nutrients

Calcium and protein aren’t the only bone-necessary nutrients.

Vitamin D promotes absorption of, and regulates the body’s use of, calcium. Another vitamin vital to bone development is vitamin K, which activates osteocalcin, a protein necessary for bone strength. Eat dark leafy greens such as kale, spinach, broccoli and Brussels sprouts to get vitamin K.

Other minerals needed for bone health include magnesium and potassium. Magnesium helps to maintain calcium in bones. Magnesium-rich foods include almonds, avocados, bananas, dried beans, lentils, nuts, peanut butter, soy, spinach, tofu, wheat germ and whole wheat bread.

Potassium aids in calcium retention. Good sources are apricots, bananas, dried beans, lentils, milk, orange juice, potatoes, prunes, spinach and tomatoes.

Tea and Coffee

Tea drinkers can sing praises to their favorite brew: In Taiwan, researchers found that long-time tea drinking may strengthen your skeleton. People who drank an average of nearly two cups daily of black, green or oolong tea for more than 10 years showed the highest bone mineral densities (Arch Intern Med 2002; 162:1001-1006).

Changing over to tea from coffee and soda is an ideal switch, considering the effect of caffeine on bones.

Recent studies have shown that caffeine pulls calcium out of bones, but only when consumed in large amounts and when there is insufficient calcium in one’s diet. One such study found the consumption of carbonated beverages can be linked to increased risks of bone fractures (Am J Clin Nutr 2001; 74:343-347). Tea, even the black variety, has less caffeine than coffee.

Move Your Bones

Feeding your bones properly isn’t enough to protect them from the ravages of osteoporosis-you also need to keep them moving. While starting an exercise program before age 30 is ideal, since your bones are still developing before that age, exercising later beats exercising never.

The best exercises to build and maintain bone mass and strength include both weight bearing and resistance exercises. In weight bearing exercise, your muscles work against gravity. Examples include walking, jogging, running, stair climbing and even dancing. Try it for 30 minutes, three to five times per week.

Resistance exercise usually involves building muscle mass to strengthen bone. Weightlifting is a good example of resistance-type training (see page 32).

Strong evidence on the merits of resistance training was found in the Journal of Bone and Mineral Research In this study, 29 pre-menopausal women between the ages of 30 and 45 who increased their bone densities after 12 months of training had a reversal after six months of not hitting the weights, showing that training must be a permanent, regular part of life (Dec. 2000; 15:2495).

Gentle isometric exercise is recommended for individuals diagnosed with osteoporosis. In isometrics, muscles are exerted against resistance.

In fact, a study conducted by researchers at the Osteoporosis Prevention & Treatment Center in Santa Monica, California, found isometrics can actually reverse bone loss. The persons involved began to form new bone within two months of beginning the project (J Rheumatol 2000; 27:1260-4).

Beating Osteoporosis Early

The easiest way to deal with osteoporosis is to not develop it in the first place.

If bone loss is suspected, a bone densitometry test can determine the risk for a future fracture. The method most commonly used today is the DXA, a quick, painless X-ray test. Other methods are also used; speak with your practitioner about the method that best suits your specific situation.

No bones about it: Osteoporosis can be beaten. The earlier you begin a nutrition and exercise program, the stronger your bones will become. The most important thing is to do something now, before a bone breaks. Explore the essential nutrients and adopt an exercise program, and you, too, can say no to osteo.

What Your Stomach Wants

By Arthur Gale

Wouldn’t it be nice to be able to eat what you like and get the nutrients your body needs? Good digestion is the key. "Every single organ system is dependent on nutrients for proper digestion," says Kasra Pournadeali, ND, Director of the NorthWest Center for Optimal Health and clinical and academic faculty member for Bastyr University in Seattle, Washington. "When digestion isn’t optimized, even if you eat right, you're not getting what you need from food. Over the long-term, the body slowly starves and aging takes place prematurely. Our digestive systems are the most important thing we can support in our health."

“Health and vitality start in the digestive area in the belly, the place the ancients called the hara,” says Christopher Hobbs, LAc, AHG, an herbalist and botanist. “Your digestion supports your energy, strength, and muscle tone, helps you think clearly and detoxifies your tissues. When your digestive fires are weak, you can’t completely digest your food, residues end up circulating in your blood and irritating your immune system, potentially leading to symptoms of allergies, arthritis and other degenerative diseases.”

Indigestion includes heartburn, sour stomach, acid overproduction and underproduction, stomach upset, pain, nausea and vomiting to flatulence, burping, bloating and irritable bowel. “Poor digestion means you don’t absorb your vitamins and minerals, which leads to just about every complaint imaginable,” says Eugene Zampieron, ND, AHG, of Woodbury, CT who is a professor at the Bridgeport College of Naturopathic Medicine.

Digestion is also compromised as we age. “Our bodies produce less enzymes and acid so we don’t digest as well,” says Dr. Pournadeali. “... as we age, cells (probably) become damaged because of oxidation or exposure to pollution and stress. Our stomach cells just don’t produce the acid and enzymes that they used to.”

Soothing Herbal Supplements

Herbs can ease digestion. “Simple and occasional indigestion can be helped with herbs,” says Linda White, MD, author of The Herbal Drugstore (Rodale). “Some herbs help dispel gas and ease overactive bowels, others...used before eating set the stage for better digestion.”

Bitter herbs are a favorite of doctors and herbalists alike to improve digestion. “Bitter-tasting herbs stimulate production of all your digestive enzymes,” says Hobbs. “Bitter plant medicines tell the stomach to produce more acid and the pancreas to produce more enzymes, making digestion more efficient,” says Dr. Pournadeali. “It’s dramatic for people who have issues with poor digestion, especially the elderly. You can combine them, too.” Typically, you’ll find them in a tincture form.

Bitter herbs that stimulate digestion include dandelion and gentian, a mountain plant native to Europe. “Gentian is one of the best tonics because it not only tonifies and increases the amount of stomach acid, it also increases the secretions in the small intestine and pancreas as well,” says Dr. Zampieron. “It’s a cooling bitter.”

Ginger, on the other hand, is considered a warming bitter. “If your tongue has a yellow coating that’s usually a sign of heat and that means you need a cooling bitter like gentian. If your tongue has a whitish coating that’s usually a sign of cool and damp and you need a warming bitter like ginger,” says Dr. Zampieron. “Prickly ash is a very good warming bitter, too, and it also tonifies saliva flow and is good for people with dry mouth. It stimulates the digestive juices, all the exocrine glands in the digestive system under glandular control. Prickly ash really the gentian really facilitates digestion.”

Take digestive tonics a half an hour before eating. “Putting the bitters in a little bit of lemon juice seems to act synergistically,” says Dr. Zampieron. “...things that are sour also stimulate digestion.”

“Peppermint is good for irritable bowel syndrome when someone has alternating constipation and diarrhea,” says Dr. Pournadeali. “Any member of the mint family is good for indigestion,” says Dr. White. “Mint acts as a muscle relaxant and can calm an overactive digestive tract. Because peppermint relaxes the valve between the stomach and the esophagus, it can worsen heartburn.” So, heartburners, avoid peppermint!

“Marshmallow is... for acid indigestion and healing the intestinal system,” says Dr. Pournadeali. “The root of this herb soothes the digestive tract’s mucous membranes,” says Dr. White.

Probiotics Help Digestion

“When someone has been on antibiotics to treat an infection and the good bacteria in the intestinal system change to unfriendly bacteria, digestion is compromised,” says Dr. Pournadeali. “It wipes out the normal flora and allows the growth of the pathogenic microbes. They produce more toxins when they break down the food than the good bacteria. Typically, you use the bitter herbs like artemisia and berberis and garlic to help kill off some of the bad bacteria. Then you use the probiotics like acidophilus and bifidobacterium to promote the re-population of good bacteria in the intestinal system.”

Your Diverse Digestive System

When digestion works effectively, we absorb the nutrients we need to function at our best. “Chewing is the first part,” says Dr. Pournadeali. “The stomach then produces acid to break things down and the pancreas produces enzymes that take care of digestion.” “Different enzymes liberate the nutrients from your foods,” says Dr. Zampieron. “That’s what digestion does, it breaks the food down into the most elemental parts. When you don’t digest and break things down into the smallest components you become malnourished.”

Digesting meat requires plenty of the enzymes called proteases from the pancreas to break the meat down. Amylase, another enzyme secreted by the pancreas, helps process carbohydrates. Lipase breaks down fats.

Eat Well To Boost Digestion

“Chewing thoroughly,” Dr. Pournadeali says, “smashes the food down enough so that when it gets down to the stomach and small intestine enzymes have enough surface area so they can extract nutrients.” If you don’t chew well, it’s much harder for nutrients to be absorbed by the body. Instead, Dr. Zampieron says, “You feed the dysbiotic bowel fauna and then they produce many varieties of endotoxins. Those are absorbed systemically and you feel hungover, your muscles and joints ache and you become toxic. Gas is produced by the microorganisms, which are getting the nutrients and carbohydrates and proteins and you’re not. If you chew well, you give your body a chance to absorb the nutrients it needs.” Besides chewing well, don’t drink too much water during the meal. “It’s thought to have a diluting effect on the digestive juices, which is not ideal,” says Dr. Pournadeali.

Foods that can specifically help with digestion are things that improve circulation to the stomach and the intestinal system. “Chili peppers, black pepper and cayenne peppers create amazing heat when you take a bite,” says Dr. Pournadeali. “The same thing happens in the stomach and intestine. They have a stimulating effect and it improves circulation to the stomach and intestinal system, and you improve the digestive juices that you secrete.” Garlic is also good to improve circulation. Two of the best sources of the nutrient glutamine, which also aids digestion, are cabbage and Brussels sprouts.

Supplemental digestive enzymes can also be helpful for digestive woes. “The simple ones are extracted from tropical fruits, bromelain from pineapple and papain from papayas,” says Elson Haas, author of Staying Healthy with Nutrition. (Celestial Arts). “Papain has a mild, soothing effect on the stomach and aids in protein digestion. Bromelain reduces tissue irritation.” You can also find these enzymes in raw pineapple, papaya and mango.

To support digestion, avoid foods that you don’t tolerate well and that you may have food sensitivities to, says Dr. Pournadeali. “That interferes with the digestion of every thing else.” Doing some home cooking though, can assist digestion. “When you are preparing food, it gets our body salivating and ready to receive the food through the eyes, sense of smell, the salivary glands and the digestive glands,” says Dr. Zampieron. “That’s why people should cook more.”

When you sit down to eat, make the process a satisfying ritual. “Eating while stressed or in a hurry, improper food combining and overeating all contribute to poor or painful digestion,” says Hobbs. Instead, “Take the time to eat, instead of eating on the go,” says Dr. Pournadeali. “Give your body the opportunity to utilize nutrients.” Use these stomach soothers, life-boosting nutrients and lifestyle tips to feel better and eat healthier. Your digestive system and body will thank you over and over.

The Total Spa Experience

By Susan Weiner

You may not be able to manage a luxury stay at a spa getaway, but you can afford to pamper yourself at home. Given the stress and strain of everyday life, the real question should be: Who can afford not to pamper and rejuvenate themselves?

Simply by shuttering out the world for a day or a weekend, you can create a soothing environment where you can relax and recharge before your next foray back into reality, where you have to face the boss, the family, the creditors and the traffic.

With a little preparation and planning, you can achieve your objective and wake up newly invigorated. So, turn off the TV, turn on some soothing music, light a non-toxic candle and kick back. Your relaxation experience has begun.

Sacred Space

Even if you live with others, you can create your own stress-reducing mini-vacation in the familiar surroundings of your private space. Whether you have the whole domicile to yourself, or if you’re relegated to a room, you can arrange a comfortable area where you can feel free to pamper yourself.

Before you embark on your mini- getaway, formulate a strategy. Are you interested in rediscovering your inner tranquility using meditation sessions, yoga postures and candles? Are you seeking to physically revitalize by way of warm, scented baths and long, luxurious naps? Or, are you more interested in physical activity-a brisk morning walk, followed by stretching, toning and vigorous exercise?

Sketch out an itinerary and arm yourself with the supplies you’ll need to unwind and invigorate: Soft, relaxing clothes and linens, lead-free candles, and all-natural soaps, shampoos and body products geared towards the treatments you have in mind.

Let’s Get More Than Physical

The physical, emotional and spiritual benefits of a spa experience are usually instantaneous: An increase in energy, a happier outlook towards life, an overall sense of relaxation and improved sleep.

The simple fact is, when your body is working well, your life is more in balance. Since the strain of work, family and everyday life can easily throw you off balance, it’s essential to take the time to de-stress and regroup.

A warm, scented bath the night prior to your spa experience, followed by restful sleep, can start you off refreshed and stress-free. Awake to gentle stretching and a 20-minute meditation; you don’t have to be a guru to sit calmly and attempt to quiet your mental chatter. Simply focusing on a word or an image can energize you and improve long-term concentration and health.

For yoga aficionados, or those interested in the healing art, a few basic stretches can open up your energy centers, leaving you centered and eager to face the day. Yoga includes a range of styles from gentle to athletic, and integrates postures, breathing techniques, visualization and meditation techniques.

A brisk morning walk or swim provides an invigorating wake-up. Have access to a jacuzzi? What better way to start the day!

Treat Yourself

All spas are not the same, and your spa treatments shouldn’t be, either. Some focus on specific health issues or renewing the body, mind or spirit, while others are designed to provide an intense pampering experience in a short amount of time.

Your weekend spa should be a take-charge experience, helping you to regain control of how you want to feel. Feeling blah and need some pampering? Model your adventure after a Day Spa and incorporate as many beauty treatments as you can.

Begin the day with an invigorating shower and body scrub, sloughing away the dead and dull skin cells that weigh down your natural glow. For extra-tough spots like knees and elbows, sugar-based body polishes painlessly reveal younger-looking skin.

Slather your body with an all-over body moisturizer, followed by a nourishing facial treatment. A deep-cleansing facial scrub will leave skin vibrant and tingly, while a nourishing mask, formulated for your skin type, brings spirit back to tired skin. To moisturize and bring hair to life, a deep-penetrating hair mask works wonders.

To top off your new feel, pamper your hands and feet with a clear or colorful manicure and matching pedicure.

Wellness Experience

If you’ve been under the weather, facing a unique health challenge, or simply looking to learn more about healthier living, transform your weekend away from the ordinary into an extraordinary wellness experience.

Surround yourself with soothing music and relax by all-natural candlelight. Treat yourself gently and listen to your body; its inner voice can tell you what you need. Nurture yourself with light and healthy meals, exercise gently, and supplement your diet with herbal teas, fresh juices, water and vitamins.

If weight loss is your goal, walk, exercise and drink plenty of fluids. Make a commitment to reach your desired weight and use this opportunity as a launching pad to reaching your goal.

While you’re tucked away on your self-imposed wellness weekend, you may want to arm yourself with spiritual reading, information on holistic health practices, or the best-selling novel you’ve been impatient to read. Draw, paint, journal or write poetry; whatever it takes to coddle and nurture yourself during this private time.

Slow Down, You Move Too Fast

Today’s fast-paced lifestyle can be overwhelming. If you’re inundated with life and unable to set a weekend aside to pamper yourself, then take two hours to yourself each week. Walk on the beach, go to a movie, exercise in the park or read in the shade.

The emotional benefits of regrouping and relaxing are immense; life won’t seem as overwhelming and you’ll feel stronger both physically and emotionally. Just a few hours away from the ordinary can make a world of difference in your life and in your relationships.

If you’re relaxed and nurtured, you’ll feel better. And when you feel better, life is better.

24 Carrot Vision

By Barbara Kogan, OD

A condition called age-related macular degeneration (AMD) is the number one cause of irreversible vision loss in people over the age of 65. But this problem can start in your 30s. Often progressing slowly and painlessly, AMD breaks down the microscopic light-sensitive cells in the back of the eye that provide sharp central vision. Macular degeneration impairs reading, writing and driving, causing distorted or missing pieces of sight, glare and difficulty seeing in bright sunlight.

Age is AMD’s major risk factor. Your chances triple after age 55. The risk of AMD doubles for smokers, even up to 15 years after quitting. Heart disease increases the likelihood of getting AMD because the body’s blood vessels do not supply good circulation to the eyes. Women run a greater risk than men, and if you have light-colored eyes and repeated exposure to the sun’s ultraviolet radiation, your risk increases.

Another serious eye problem, cataracts, occurs when the internal lens, just behind the pupil, becomes cloudy. This is also a slowly progressing, painless condition, but it always leads to vision loss. As you get older your chances of cataracts grows. Diabetes also boost cataract risk.

Glare, especially while driving at night and in sunlight, is common with cataracts, as is blurry, cloudy vision. When this natural lens becomes opacified, it is often surgically removed. An implanted replacement lens generally restores vision to pre-cataract sharpness.

Lutein Lowers AMD Risk

Carotenoids, substances that give fruits and vegetables their bright colors, provide the eyes with antioxidant protection against sunlight. These include lutein, zeaxanthanin and lycopene. Consuming lutein-commonly found in broccoli, corn, squash and spinach-may reduce the risk of AMD, according to Florida International University research, by increasing macular pigment density in as few as 20 days after supplementation begins (Exp Eye Res 1997:65:57-62).

Evidence continues to grow showing that taking lutein supplements boosts blood levels of this nutrient and protects the eyes (4/02, Clin Sci 102(4):447-56). In addition, researchers believe that taking lutein supplements not only protects your vision but may lower your risk of heart disease and cancer, too (3/02 J Nutr 132(3): 525S-530S).

Researchers have found that a form of lutein known as free lutein is better absorbed by the human body and serves as the eyes’ main tool of protection (J Cell Bio Sup 1995, 22:236-46). A form called lutein esters may not be well absorbed and is not generally found in the diet (Invest Ophth Vis Sci 1993 34(6):2033).

Important lutein studies include the Eye Disease Case Control Study Group. Researcher Joanna Seddon found individuals who consumed the most lutein and zeaxanthanin were 57% less likely to have advanced AMD when compared with those consuming the least (JAMA 1990;272:1413-1420). Increasing antioxidants can slow the progression of vision loss from so-called dry AMD, according to researcher Stuart Richer (J Am Opt Assn, 1996, 67:12-29).

Cooking and pureeing carrots triples the amount of antioxidants you can absorb, as opposed to eating raw carrots. Leaving carrot skin on also increases antioxidant availability (J Ag and Food Chem 2000, 48:1315-1321). And slightly older carrots may be better, too. University of Arkansas researchers found antioxidant levels increased during the first week of storage, when phenolic compounds formed. After two weeks, though, antioxidant amounts fell.

Bilberry, grape seed extract and ginkgo biloba are bioflavonoid anti-oxidants that strengthen capillaries. Bilberry increases macular integrity in “wet” AMD and reduces the likelihood of bleeding from blood vessels in the retina. Grape seed extract is 60 times more potent per milligram than vitamin E and, when taken with antioxidant vitamin C, increases that vitamin’s absorption by 50% (Prim Care Opt News, Aug 2001; 27-29).

Thirty percent of the eyes’ neuron receptors are made of an omega-3 fatty acid called docosahexaenoic acid (DHA). Light causes these cells to be stressed and break down, and cellular debris to build up. DHA is found in oily fish, pumpkin seeds, soybeans, walnuts, supplements and flax oil.

Researchers reported in the August 2001 issue of Archives of Ophthalmology that the omega-6 fatty acid linoleic acid, found in french fries, processed fatty snack foods and polyunsaturated fats such as margarine, increased the risk of macular degeneration between 71% and 86%.

The NIH’s National Eye Institute (NEI) recently concluded a ten year study of over 4,700 people that showed those at high risk for developing advanced AMD stages reduced their risk by about 25% after being treated with 500 mg vitamin C, 400 IU vitamin E, 15 mg beta carotene, 80 mg zinc oxide and 2 mg cupric oxide.

About a 19% reduction in vision loss was found in the high risk group at the intermediate stage of AMD. That same percentage was found in a third high risk group with either dry or wet advanced AMD.

“These nutrients are the first effective treatment to slow down the progression of this chronic disease,” said Paul Sieving, MD, PhD, the new NEI Director (Arch Oph, Oct. 2001, 119: 1439-1533).

Oxidative Damage

Your risk of cataracts can be reduced with fruits and vegetables, too. Researchers have found that eating foods rich in carotene and vitamin A (particularly lutein-rich spinach) can help you fight cataracts (AJCN 1999; 70:517-24).

Other studies on male health professionals have shown that eating foods which contain lutein and zeaxanthanin may reduce the likelihood of developing cataracts by almost 20%. In addition, over 177,000 male physicians who took vitamin C supplements over ten years reduced their risk of developing cataracts (Am J Pub Health,1994,84).

Australian researchers found, after studying nearly 3,000 folks between 49 and 97 years of age, that the risk of developing a cataract in the central part of the lens could be reduced with vitamin A, niacin, riboflavin (vitamin B2), thiamin and polyunsaturated fats (Ophthal 2000, 107:450-456). The Human Nutrition Research Center at Tufts revealed that, with intake of vitamins C and natural vitamin E, cataract risk was reduced by two to three times.

A 1991 report of US Department of Agriculture studies in the American Journal of Clinical Nutrition found that if you eat fewer than 3.5 daily servings of colorful fruits and vegetables you increase your cataract risk. Consumption of 1.5 oranges or 1.5 cups of orange juice reduced cataract risk by 50%, while doubling that daily intake reduced the risk by 65% (Arch Oph 2001; 119:1009-19).

Natural Vitamin E

Research has shown that if you take natural vitamin E supplements you may lower your cataract risk (AJCN 1999; 69:272-7). M. Cristina Leske, MD, MPH, Department of Preventive Medicine, University Medical Center at Stony Brook and lead investigator of the National Eye Institute’s Longitudinal Study of Cataract from 1989 to 1993, found the risk of central lens cloudiness was reduced by one-third in regular users of multivitamins and by one-half in regular users of vitamin E supplements (Oph 1998; 105: 831-836).

Wearing a brimmed hat can shade your eyes and ultraviolet coated sun lenses doubles the protection from the sun’s UV radiation.

For added protection, regularly visit a vision professional. Your eyes will thank you by letting you see farther and more clearly. And seeing is believing!

Sweet Dreams

By Chrystle Fiedler

Counting sheep to get to sleep? You're not the only one. According to the National Sleep Foundation's 2002 Sleep in America survey, as many as 47 million adults aren't meeting their minimum sleep needs in order to be fully alert the next day.

Not getting enough sleep affects the entire body-mind continuum. “It causes physiological, emotional and physical problems,” says Maide Romero, ND, who practices at the Bastyr Center for Natural Health in Seattle, Washington. “Memory and judgment are impaired, a person becomes negative, listless, fatigued, irritable, depressed and angry.” Lack of sleep can also lead to problems like irritable bowel syndrome, gastritis and ulcers, and also affects the immune system, causing aches and pains.

“Insomnia is defined as difficulty falling asleep, staying asleep or getting a good night’s sleep,” says Deborah Wiancek, ND, author of The Natural Healing Companion (Rodale). More than half of American adults experience symptoms of insomnia a few nights of the week or more. “We live in a country that has a hard time getting enough sleep. Up to ten million rely on sedative prescriptions to help them fall asleep. That’s a whole lot of sleeping pills,” says James Duke, PhD, and author of The Green Pharmacy (Rodale).

Our Body Clock

Why do we need sleep? “One theory is to restore energy,” says Dr. Romero. Another is to replenish the body’s immune system. “When we go to sleep the body goes into a kind of state of hibernation as it tries to restore energy and bring balance into the immune system.” Need for sleep varies but to have adequate rest, research shows the average is 7.5 hours, says Dr. Romero. Unfortunately, though, most Americans are getting four or five hours a night. “They are not getting enough and what they are getting is not quality sleep. They have so much on their minds when they go to bed that the brain is still working.”

Circadian rhythms govern our sleep and wake patterns on 25-hour cycles with two natural daily peak times for sleeping, at night and at midday. As light fades, the cells in the retina of the eye pass a message directly to a cluster of nerve cells called the suprachiasmatic nucleus (SNA or circadian clock) located in the hypothalamus deep in the center of the brain. The SNA then signals the pineal gland located in the hypothalamus to produce the hormone melatonin that is manufactured from tryptophan.

Melatonin causes a drop in body temperature and sleepiness.

Sleep Disrupters

Caffeine, nicotine, alcohol and too much sugar can all interfere with sleep. Alcohol is deceptive because while it relaxes and can initially induce sleep, invariably it disrupts the deeper sleep cycles later on. Caffeine is found not just in coffee, tea and cola drinks but also many over-the-counter medications. “It’s not just in medicines designed to keep you alert, it’s in those for headaches, menstrual discomfort, antihistamines and others as well,” says Wallace Mendelson, Professor of Psychiatry, Medicine and Clinical Pharmacology at the University of Chicago and Director of the Sleep Research Laboratory.

Food allergies can also interfere with restful sleep. “Food allergies stimulate an immune response so the body produces substances to defend against the antigens that cause an allergy,” says Dr. Romero. This results in a cascade of hormone production, neurotransmitters and chemicals in the body. Foods that can also disrupt sleep because they contain the amino acid tyramine, which discourages the production of serotonin, include cheese, spinach, sauerkraut, ham, sausage and bacon, says Karl Mincin, MSN, a nutritionist trained at Bastyr University and practicing in Mt. Vernon, Washington. Many of the foods in the nightshade family, such as tomatoes, potatoes, eggplant and bell peppers, may also hinder sleep. Eating too much sugar may trigger a hypoglycemic episode in the middle of the night. Sugar is quickly metabolized, so you can suffer a sudden drop in blood sugar that will wake you up.

Insomnia can also be due to sleep apnea (not being able to breathe), sleep walking and restless leg syndrome. “There could be an endocrine imbalance in the body,” says Dr. Romero. “If you are under stress, hormones such as adrenaline and cortisol will be elevated and interfere with sleep.” Insomnia can be temporary or occasional, or it can become chronic, and may be caused by depression and anxiety disorders or pain from illnesses like arthritis.

Helpful Herbal Remedies & Necessary Nutrients

Herbal remedies are Mother Nature’s antidote to insomnia and can help you get the rest you need. “One of the basic herbs that I recommend is valerian,” says Dr. Romero. “It’s a sedative and good for the central nervous system.” Unlike prescription sleep drugs, valerian is not considered habit-forming, nor does it produce a hangover effect, as do Valium-type medications. “You wake up feeling clear-headed, not groggy. It’s good for anxiety as well.” According to the German Commission E, the expert panel that evaluates herbal medicines for Germans, there have been no side effects documented for valerian. Studies show that those who take valerian report significantly better sleep quality, psychological well-being and less fatigue during the day (Psychopharmakotherapie 1996;3 (3):109-115).

“Many studies have found valerian to be an effective sedative,” says Michael Castleman, author of The New Healing Herbs (Rodale). “Swiss researchers used valerian and lemon balm once a day, 30 minutes before bedtime. Those who took the herbal combination reported significantly better sleep quality with no side effects. Some researchers have compared valerian with Valium and Halcion. Valerian is a much milder and safer sedative.” Herbs like valerian are classified as nervines and have a nerve tonic effect. “They relax, sedate and help the nervous system to better cope with stress. In this way they are much different than typical over-the-counter medications.”

Melatonin, a natural hormone that the pineal gland in the brain secretes, regulates our body cycle rhythms, sleepiness and wakefulness, to improve sleep. It also affects the immune system. “Melatonin is produced at night, that’s why it’s so important for the body to sleep,” says Dr. Romero. “Melatonin does more than regulate body cycle rhythms, it’s really connected with keeping the body functions in harmony.” Generally, it’s recognized that with aging, the pineal’s ability to secrete melatonin decreases. As a supplement, melatonin, Dr. Romero says, gives the pineal gland a break. “It’s widely used and recommended for insomnia.” It’s best for occasional insomnia and used under a health practitioner’s care.

Commission E approves passionflower for nervousness and restlessness, and it can be helpful for insomnia as well. “In Europe passionflower is an ingredient in many tranquilizing and sedative preparations,” says Castleman. “It’s a non-narcotic, so there’s no need for a prescription and there’s no possibility of addiction. Some herbalists find passionflower especially good for times when worry or an overactive mind interferes with sleep. “Passionflower is an overall calming herb,” says Dr. Romero. “It’s a nervine, a sedative and anxiolytic, which means it’s good for anxiety.”

Kava kava, an herb and nerve tonic, also alleviates anxiety, which can interfere with a good night’s sleep. “It’s a sedative type of herb that affects the central nervous system,” says Dr. Romero. “It calms you down and makes you sleep.” You do, however, have to be careful of interactions between kava and other antianxiety medications. Like melatonin, it’s best used under a health practitioner’s care.

Aromatherapy can aid sleep as well. A common naturopathic cure for insomnia is to take an Epsom salt bath with a little lavender oil two hours before bed. “Epsom salt is basically magnesium and that’s a muscle relaxant in the bath; lavender calms the person down. It works as a mild sedative,” says Dr. Romero. Another good idea, she says, is to put a drop of lavender oil on the corner of your pillow before you go to sleep, or place oil in a diffuser near the bed. “Some components of lavender oil affect cell membranes, interrupting the interaction of cells with each other,” says Dr. Duke. “Because the oil helps to slow nerve impulses, it can help reduce irritability and bring on sleep.”

Commission E endorses lavender for treating insomnia.

Calcium and magnesium both have muscle relaxing and nerve calming effects. Both vitamin B3 (niacin) and B6 (pyridoxine) help induce the body’s natural sleep chemicals, tryptophan and serotonin. “A multivitamin/mineral supplement that includes all the B vitamins is recommended because B vitamins are calming to the nervous system,” says Dr. Wiancek. Don’t take your B’s too close to bedtime, though, because they can overstimulate the body’s deep sleep cycle (REM) and disrupt sleep.

Go Natural, Sleep Like A Baby

Getting regular exercise can make a big difference in quality and quantity of sleep. In a study reported in the Journal of the American Medical Association in 1997, Stanford researchers placed sedentary men and women with sleep problems on a program of moderate exercise. After 16 weeks, the exercisers were getting to sleep twice as fast and were sleeping more than 40 minutes longer each night.

Although exercise can release stress, detoxify the body through the sweating process and improve sleep, if you do it too close to bedtime it may keep you awake. That’s because exercise has an alerting effect and raises body temperature. This rise leads to a corresponding fall in temperature five or six hours later, which makes sleep easier. So time it right. “Exercise five or six hours before you go to bed for a minimum of twenty minutes, three times a week,” says Dr. Peter Hauri, Professor of Psychology at the Mayo Clinic and a Director of the Insomnia Program.

Women who suffer from premenstrual syndrome should cut down on salt to reduce bloating, restrict caffeine, relieve stress and take extra calcium, says Joyce A. Walsleben, PhD, Director of the Sleep Disorders Center, NYU School of Medicine and author of A Woman’s Guide To Sleep (Crown). “If hot flashes or other menopausal symptoms keep you awake, talk to your doctor about estrogen replacement, herbal phytoestrogen, soy menopausal supplements or plant-based conjugated estrogens.”

Eating right helps you sleep well, too. Turkey, tuna, whole grain crackers or bread, nut butter, bananas, grapefruits, avocados, dates and figs all contain tryptophan, an amino acid that promotes the production of serotonin, a chemical in the brain that induces sleep. “If you ingest things with tryptophan an hour before the targeted bedtime, it has a good chance to get into the brain to modulate and deepen sleep,” says Dr. Walsleben. “A regular meal around six, a little snack around ten, gets you into the mood to go to sleep around eleven.” Use these tips and stock up on helpful herbal remedies and nocturnal nutrients and you’ll be snoozin’ before you know it.

Sweet dreams are made of these.