The vaccine debate rages on, with a growing majority of individuals opting to avoid conventional medical advice altogether. For example, in May of this year, the CBC reported that only 36% of Canadian adults were vaccinated against the flu. That’s despite heavy media advertising and dire warnings about what can happen to you if you are not vaccinated.
So, now that you have decided against vaccinating yourself and your children, what can you reasonably do to prevent common infections such as influenza? Personal hygiene is of paramount importance. Hand washing is the single most basic and important prevention against the spread of infection. Plain soap and water should be sufficient to protect against the spread of both viruses and bacteria. There are also quite a few other proven strategies for boosting immunity in a safe and effective way.
THE IMMUNE BOOSTING DIET
Making simple changes to the diet can boost immunity dramatically. First, eliminate immune suppressors like sugar, refined carbohydrates, red meats, and processed foods. Eating foods laced with chemicals or those that are deficient in vitamins and minerals (e.g. empty calorie junk foods) increases the likelihood of catching viruses of any kind. Here are some helpful guidelines:
• To minimize sugar: ease up on sodas, pastries, and such. You’ve probably had enough ice cream during the summer. A few grams of sugar can destroy your white blood cells’ ability to resist infections for several hours.
• Eat for the season – root vegetables, soups and slow-cooked stews and casseroles are all favourites for the fall and winter, as are beans and lentils. Don’t worry about calories (although avoid using too much fat and sugar in your cooking). Focus instead on the nutritional content. It’s normal to gain up to 4kg in the winter. This makes up part of your yin for the yang months.
• Eat more garlic and onion: besides being rich in antioxidants and selenium, garlic is anti-bacterial and anti-viral. Both garlic and onions are part of the allium family, which is rich in sulfur-containing compounds responsible for many of their health promoting effects.
• Take probiotics: Your body contains 10 times more bacteria than cells. Friendly bacteria not only attack pathogenic bacteria and fungi, but also trigger appropriate white cell reactions to invaders. They also positively influence your mental/emotional state. It’s estimated that 80 percent of your 100 trillion bacteria are located in the gut. Friendly bacteria are often depleted, especially by GMOs (the most widespread GMO foods are corn, soy, canola, and wheat). We all need probiotic foods and supplements. Commercial yogurt is insufficient. Raw milk and raw cheese, fermented foods, and water kefir or milk kefir should be staples. There are probiotic supplements as well, which deliver reliably high doses of multiple strains of good bacteria. (If you’re forced into taking antibiotics for an infection, double up on your probiotic supplements.)
• Increase veggies, reduce or eliminate grains: eat lots of dark green vegetables, berries, nuts, fish, and lean organic meats like chicken along with a side of carrots, apples, and herbs of all kinds added to your plate. Avoid grain products and especially white bread. Grain contains gluten and anti-nutrients that make it hard to digest; it can even clog up your intestine, blocking absorption of vitamins and minerals.
TOP NUTRITIONAL SUPPLEMENTS
When people consider using natural remedies to boost their immune system, what typically first comes to mind are antioxidant vitamins and minerals. These include vitamins A, C, E, beta-carotene, glutathione, selenium, and zinc. Other popular choices are herbs, such as echinacea, whey protein concentrate, probiotics like Lactobacillus acidophilus and bovine colostrum.
Proven anti-viral remedies include oil of oregano, mild silver protein, thymus gland extracts, and medical ozone or hydrogen peroxide (intravenous, rectal insufflations or as an ozone steam bath). There are also numerous anti-viral herbal remedies (see below). Different remedies work for different people. It’s all a matter of what suits your biochemistry best, as well as trial and error with different remedies or combinations. Work with a natural health care provider to create a personalized diet and supplement program.
COMMON ANTI-VIRAL HERBS
Andrographis – in Scandinavia, this herb is used to fight the common cold, flu, and upper respiratory infections. It works by boosting the immune system, helping the body to battle infections and prevent them from reoccurring. Andrographis is also used to treat a host of illnesses in China, Thailand, and India – addressing bacterial and viral infections, fever, diarrhea, inflammation, blood pressure, and blood sugar problems. Andrographis tincture can be taken at the first sign of cold or flu symptoms, as a natural treatment.
Echinacea – has anti-bacterial and anti-viral properties; it is best used in combination with other anti-viral herbs during the course of flu season, as a preventive measure. It has a reputation as a blood purifier and also has interferon-like properties. It fights both strep and staph infections, candida (yeast infections) and can kill fungi. It has been used successfully for treating blood poisoning, ulcers, tuberculosis, childhood infections of every kind and a long list of skin, digestive and immune system disorders. Most herbalists recommend that echinacea be used on an intermittent basis (three weeks on, two weeks off) because its immune-boosting effects wane if used continuously. I do not agree with this. According to a growing number of herbalists like Canada’s Dr. Terry Willard, the on-off use of echinacea is unnecessary since studies indicate continued usage is best.
Elderberry – extracts or syrups have been clinically proven to help people get over colds and influenza (a natural cure). It’s not a drug, so it’s cheaper and without the side effects that have been reported for Tamiflu.
Lomatium – contains anti-viral, anti-bacterial, and anti-inflammatory factors.
Myrrh Gum – is a gum resin with anti-microbial, anti-fungal, astringent, and expectorant properties. It stimulates white blood cell production.
Pau D’arco – is a herb that is well known for its antifungal properties and its stimulating effect on the immune system
St. John’s Wort – contains anti-viral and anti-inflammatory compounds – the focus of much AIDS research.
Thuja – has anti-viral, anti-fungal and expectorant properties (induces release of phlegm from the lungs), effective in the treatment of warts, fungal infections, and bronchitis.
Wild Indigo – contains alkaloids and oleo-resins which are anti-viral and anti-microbial.
LIVE WELL ~ MAKE YOURSELF STRONG
• Exercise: moderate exercise, even walking a mile or two at least three times a week, helps the lymph system cleanse impurities to boost your immune system. Avoid long gruelling workouts. A brisk walk every day is all you need in the winter. Mindful practices such as winter chi ball, qi gong, tai chi, yoga, Pilates and Feldenkrais are also excellent for building and balancing yin and yang.
• Stress less: this should be an all-year practice. Many consider stress or anxiety as the leading cause for decreased immunity. Lighten up. Try meditation or yoga. Laugh more. Be less critical. Worry less. Get counselling if needed to help you cope with stress or depression.
• Sleep: not necessarily more, but better. Make sure that where you sleep is totally dark so your melatonin production will be sufficient. There are melatonin supplements if you feel the need. The different phases of sleep contain two cycles that are deep enough to refurbish your immune system. You need to sleep through them.
TOP TEN IMMUNE BOOSTING NUTRIENTS FOR YOUR FAMILY’S HEALTH
Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag down the body. Here are the top 10 nutrients to add to your family’s diet; these will help cut down on days missed from work and school because of illness.
1: VITAMIN C: This tops the list of immune boosters for many reasons. There has been more research about vitamin C than perhaps any other nutrient. Vitamin C supplements are inexpensive to produce, and the vitamin is present naturally in all fruits, garlic, and onions. Also, you can buy a vitamin C-fortified version of just about anything. Here’s what the research shows about how this mighty vitamin protects your body:
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer.
If you take vitamin C supplements, space them throughout the day rather than take one large dose, most of which may end up being excreted in the urine. Doses that are effective for most healthy adults are 1000 – 3000 mg daily but individual needs at different times of life could be much higher.
2: Colostrum is the first mammary secretion nourishment that any mammal, including humans, provides for its newborn for the first 24-48 hours of life. It does not contain milk, as we know it. In choosing a bovine colostrum supplement, make sure it comes only from the first milking, ideally within the first 6 hours after birth of the calf. Choose your colostrum carefully as most brands combine the first milking (which is pure colostrum) with several subsequent milkings (which are mostly milk), resulting in products that more closely resemble milk or whey powder than true colostrum.
First milking colostrum contains numerous immune system and growth factors which trigger at least fifty processes in a newborn, ranging from the development of the immune system to the growth of all body cells. Laboratory analysis of immune and growth factors from bovine colostrum show them to be virtually identical to those found in human colostrum. And bovine colostrum is totally safe, with no known drug contraindications or negative side effects at any dosage level.
Conventional medical doctors were, at one time, enthusiastic about using colostrum for antibiotic purposes. This occurred prior to the introduction of sulfa drugs and penicillin. In the 1950s, prior to the widescale use of corticosteroids as anti-inflammatory agents, colostrum was used for the treatment of rheumatoid arthritis. Polio vaccine developer Dr. Albert Sabin discovered that colostrum contained antibodies against polio and recommended it for children susceptible to catching the disease. Bovine colostrum has been used therapeutically in India for thousands of years by Ayurvedic physicians, and still is to this day.
Well known colostrum components like interferon, gamma globulin, growth hormone (GH), IgF-1 and protease inhibitors are all used by conventional medical specialists in the treatment of cancer, chronic viral infections including HIV and autoimmune diseases. There are now over 4,000 clinical studies from around the world detailing research that has been done using colostrum in the treatment of dozens of different diseases.
First milking bovine colostrum is the ideal vaccination alternative. The reason is obvious when you look at its components. The two major components of colostrum are immune factors and growth factors. It’s the immune factors that offer the vaccine benefits. These include:
Immunoglobulins (A, D, E, G and M) – neutralize toxins, viruses and bacteria in the lymph and circulatory systems.
Lactoferrin – antiviral, anti-bacterial, anti-inflammatory, iron-binding protein with therapeutic effects in cancer, HIV, cytomegalovirus, herpes, chronic fatigue syndrome, candida albicans and other infections.
Proline-Rich Polypeptide (PRP) – a hormone that regulates the thymus gland, stimulating an underactive immune system or dampening an overactive immune system as seen in autoimmune disease (MS, rheumatoid arthritis, lupus, scleroderma, chronic fatigue syndrome, allergies, etc.).
Leukocytes – white blood cells that stimulate the production of interferon which slows viral reproduction and penetration of cell walls.
Enzymes – lactoperoxidase-thiocyanate, peroxidase and xanthine oxidase destroy bacteria through their ability to release hydrogen peroxide.
Lysozyme – a hydrolyzing agent and immune booster capable of destroying bacteria and viruses on contact.
Cytokines – interleukins that regulate the duration and intensity of the immune response, are responsible for cell to cell communication, boost T-cell activity and the production of immunoglobulins. Interleukin-10 is strongly anti-inflammatory, especially in arthritic joints.
Trypsin Inhibitors and Protease Inhibitors – prevent the destruction of immune and growth factors in colostrum from being broken down in the GI tract; they also prevent H. pylori from attaching to the walls of the stomach and can have a beneficial role in the treatment of peptic ulcers.
Lymphokines – hormone-like peptides produced by activated lymphocytes which mediate the immune response.
Oligo Polysaccharides and Glycoconjugates – attract and bind to pathogens (Strep., E. Coli, Salmonella, Cryptosporidia, Giardia, Entamoeba, Shigella, Clostridium Difficile Toxins A & B and Cholera), preventing them from attaching or entering the mucous membranes.
Other immune Factors – some of the documented immune factors include orotic acid, secretory IgA, IgA Specific Helper, B Lactoglobulin, Lactalbumin, Albumin, Prealbumin, Alpha 1-Antitripsin, Alpha 1-Fetoprotein, Alpha 2-macroglobulin, Alpha 2-AP Glycoprotein, C3, C4 and Orosomucoids.
Vitamins A, B12, and E are found in small amounts, while traces of all others are also present in colostrum.
Sulfur – a mineral with multiple uses in metabolism and as part of many structural body proteins.
If I had to choose one supplement to boost immunity and prevent the most common diseases for which conventional medicine recommends vaccines, colostrum would be my first choice.
3: VITAMIN E: This important antioxidant and immune booster doesn’t get as much press as vitamin C, yet it’s important to a healthy immune system.
Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies which destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging.
Vitamin E has been linked to a lower risk of cardiovascular disease. In a Harvard School of Public Health study of 87,000 nurses, vitamin E supplementation was shown to cut the risk of heart attacks by 50 percent.
It’s not difficult to get 30 to 60 IU of vitamin E every day from a diet rich in seeds, vegetable oils, and grains, but it’s difficult for most people to consume more than 60 IU a day consistently through diet alone. Supplements may be necessary to get enough vitamin E to boost your immune system.
You need 100-400 IU per day, depending on your general lifestyle. People who don’t exercise, who smoke, and who consume high amounts of alcoholic beverages will need the higher dosage. Those with a more moderate lifestyle can get by with lower levels of supplementation.
4: CAROTENOIDS: Beta-carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals which accelerate aging. Like the other “big three” antioxidants (selenium, vitamins C and E), beta-carotene reduces the risk of cardiovascular disease by interfering with how fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that it can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away.
It has also been shown that beta-carotene supplements can increase production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells. Beta-carotene is the most familiar carotenoid, but it is only one member of a large family. Researchers believe that it is not just beta-carotene that produces all these good effects, but all the carotenoids working together. This is why getting carotenoids in food may be more cancer-protective than taking beta-carotene supplements.
The body converts beta-carotene to vitamin A, which itself has anti-cancer properties and immune-boosting functions. But too much vitamin A can be toxic to the body, so it’s better to get extra beta-carotene from foods and let the body naturally regulate how much of this precursor is converted to the immune-enhancing vitamin A. It’s highly unlikely that a person could take in enough beta-carotene to produce a toxic amount of vitamin A, because when the body has enough vitamin A, it stops making it. The best food sources of beta carotene include pumpkins, squash, carrots, leafy greens, and cabbage.
5: VITAMIN D3: stimulates the production of proteins that act like natural antibiotics. Deficiency of vitamin D encourages infections, inflammation and immune system suppression. If you have adequate blood levels it is possible to prevent any and all infections. The trouble is that one has to get enough sunshine in order for the body to manufacture sufficient vitamin D through the action of ultraviolet light on the skin. This may be very difficult to achieve during the winter months in Canada. Hence, regular oral supplementation of emulsified vitamin D drops are almost mandatory. Check blood levels before supplementing with vitamin D. The optimal average adult dose is between 5000 and 10,000 IU daily. For more information on vitamin D, see my book, Vitamin D, The Sunshine Vitamin.
6: BIOFLAVONOIDS: A group of phytonutrients called bioflavonoids aid the immune system by protecting the cells of the body against environmental pollutants. Bioflavonoids protect cell membranes against the pollutants trying to attach to them. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavonoids fill up these parking spots there is no room for toxins to park. Bioflavonoids also reduce cholesterol’s ability to form plaques in arteries, and lessen the formation of microscopic clots inside arteries which can lead to heart attack and stroke. Studies have shown that people who eat the most bioflavonoids have less cardiovascular disease. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavonoids needed to rev up your immune system so it’s working in top form.
(Ed. note: Superfoods contain the richest sources of bio-flavonoids including anthocyanins, quercetin, and hesperidin. Recommended are acai berries, maqui berries, goji berries, noni juice, black currants, and kale.)
7: ZINC: This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc is an important mineral required by the body in the manufacture of proteins, especially those found in enzymes and numerous hormones, including insulin. Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age.
The anti-infection hype around zinc is controversial. While some studies claim that zinc supplements in the form of lozenges can lower the incidence and severity of infections, other studies have failed to show this correlation. A word of caution: too much zinc in the form of supplements (more than 75 mg a day) can inhibit immune function. It’s safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day. For infants and children, there is some evidence that dietary zinc supplements may reduce the incidence of acute respiratory infections, but this is controversial. The best source of zinc for infants and young children is zinc-fortified cereals.
8: GARLIC: This flavourful member of the onion family is a powerful immune booster that stimulates multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic are due to its sulfur-containing compounds, such as allicin and sulfides. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream. Garlic may protect against cancer, though the evidence is controversial. Cultures with a garlic-rich diet have a lower incidence of intestinal cancer. It is also a heart-friendly food since it keeps platelets from sticking together and clogging tiny blood vessels.
9: SELENIUM: This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they’re grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.
10: OMEGA-3 FATTY ACIDS: One study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega-3 fatty acids in flax seed oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. (Perhaps this is why grandmothers used to insist on a daily dose of cod liver oil.) Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.
• Garlic: Nothing like good old-fashioned garlic to protect against seasonal infections. This ancient remedy has a long history going all the way back to traditional Asian medicine where it’s been used to alleviate many health problems. In Russia it was used just like an antibiotic, and even today it still makes a good alternative to antibiotics(1) and works to keep your immune system functioning properly while also protecting against inflammation and cardiovascular disease.
• Selenium: This all-important trace mineral is typically found in fish and nuts. It’s actually located right in the proteins of animal tissues and is called selenoprotein. It offers protection against infectious disease(2) as well as cancer. Selenium’s potential anti-cancer ability has been studied in clinical trials for many years, and the results have come back mostly positive. This is probably indirectly linked to the way it helps the immune system, which in turn helps to prevent cancer. It’s even been linked to an extended lifespan for people with with HIV/AIDS.(3)
You can supplement with at least 200 mcg a day, though as with any trace mineral you should be careful not to overdose. It’s even thought that selenium deficiency may have contributed to the polio outbreaks of the 1950s.(4)
• Vitamin C: This vitamin is a tried and true way to prevent infections from happening. It was first isolated in the 1930s and has gone on to be a good remedy for heart disease, gout, cataracts, cancer, and immune function. It does this by increasing levels of serum antibodies that stimulate and protect the cells of the immune system. Good sources of this vitamin include camu berries, red peppers, wild rosehips, oranges, grapefruit, tomato, and broccoli.(5)
• Probiotics: Probiotics work by keeping the good bacteria well-populated in your intestines(6). These probiotics are found in foods like yogurt, buttermilk or kefir. They not only help boost immunity but aid in optimal digestion. Because the immune system is located so near to the intestine, this “good” bacteria also helps to fight off the “bad” bacteria. These same good bacteria also help to break down and absorb nutrients that can prevent infections, too. The good bacteria typically found in probiotics are acidophilus, bifidobacterium, and lactobacillus.
• Echinacea (Echinacea augustifolia) has a reputation as a blood purifier and also has interferon-like properties. It fights both strep and staph infections, candida (yeast infections) and can kill fungi. It has been used successfully for blood poisoning, ulcers, tuberculosis, childhood infections of every kind and a long list of skin, digestive and immune system disorders. Most herbalists recommend that echinacea be used on an intermittent basis (three weeks on, two weeks off) because its immune-boosting effects wane if used continuously. I do not agree with this. According to a growing number of herbalists like Canada’s Dr. Terry Willard, the on-off use of echinacea is unnecessary since studies indicate continued usage is best.
• Tea Tree Essential Oil: This wonderful-smelling oil has an amazing ability to prevent infections simply by breathing it in every day or adding it to your aromatherapy bath where its absorbed through the skin into the bloodstream. It was used for centuries by the Aborigines of Australia to help with infections.(7) Today it is still used as a broad spectrum anti-viral oil.
• Mushrooms: Shittake mushroom is full of iron, vitamin C, protein, selenium, vitamin B3 and makes a good source of daily fibre. And it also holds a popular place in history as a great anti-viral and anti-bacterial that fights the problem at its source. The active compound responsible for this action is called lentinan.(8) The shiitake mushroom is also useful in preventing and fighting against cancer. Reishi mushroom is a medicinal mushroom containing polysaccharides with anti-tumour and immune-stimulating properties for the spleen and bone marrow. Medicinal Mushrooms, such as Reishi, Maitake and Shiitake stimulate many aspects of the immune system, including the production of interferon
• Colloidal Silver: This tasteless liquid that originates from silver is good for killing bacteria, but it also destroys bad bacteria so it’s helpful to supplement with a probiotic or yogurt when taking colloidal silver. It works by the small colloids using electromagnetic to draw dead cells into the bloodstream where they are eliminated.(9)
• Astragalus is a Chinese herb that enhances antibody reaction to antigens, increases T-lymphocyte activity, improves symptoms of many HIV-related problems and increases the body’s production of interferon. In traditional Chinese medicine, astragalus enjoys a long history of use as an immune system booster and potent tonic for increasing energy levels. Astragalus has been proven to enhance immunity in cancer patients and offsets bone marrow suppression and gastrointestinal toxicity caused by chemotherapy and radiation. No side effects have been reported.
• Homeopathic Vaccines: Aside from vitamins, minerals and herbs, there are homeopathic vaccines that have been gaining popularity. Homeopathic specialists are best to consult for that approach. Doses for all other immune boosters should be individualized, ideally with the help of a natural health care provider such as a naturopath or complementary medical practitioner.
Flu vaccination rates in Canada 2012: http://www.cbc.ca/news/canada/british-columbia/story/2012/05/10/bc-flu-vaccine-report.html
Clark, Daniel G. and Wyatt, Kaye. Colostrum, Life’s First Food. Salt Lake City:CNR Publications. 1996.
Heinerman, John. Dr. Heinerman’s Encyclopedia of Anti-Aging Remedies. Paramus:Prentice Hall, 1997; pp.85-86.
Jensen, Bernard. Colostrum: Man’s First Food, The White Gold Discovery. Escondido:Bernard Jensen, 1993.
Rona, Zoltan, P. Bovine colostrum emerges as immune system modulator. Am. Journal of Natural Medicine; March, 1998, pp. 19-23.
Rona, Zoltan, P. Natural Alternatives to Vaccination. Vancouver: Alive Books. 2000.
Choosing Effective Body Building Supplements
By Zoltan Rona MD MSc
Supplements for Natural Body Building by Alive Books
Many people shy away from bodybuilding because they associate it with anabolic steroids, muscle-bound giants (Arnold, The Hulk and company), and the “no pain, no gain” philosophy. Yet, anyone who wants to look trimmer and feel stronger can become a bodybuilder.
Bodybuilding is for women too. In fact, a record number of health-conscious women are avid bodybuilders. Weight and strength training can enhance your bone mass at any age, thus preventing osteoporosis. Exercising to build stronger muscles also decreases body fat, thereby lowering your risk of breast cancer and heart disease.
It seems few people are aware that natural food supplements can be used to duplicate the benefits of anabolic steroids without life-threatening side effects. This is a subject where people get utterly confused and with good reason.
One 53-year-old woman, very knowledgeable about diet and fitness, recently consulted me on what supplements she could take to build up her muscles for better endurance in competitive swimming. She had visited the health food store and was overwhelmed by the number of supplement choices available.
While over 50 different natural supplements are advocated for bodybuilding, in practice, one has only so much time, money and room in the stomach. The supplements I recommended for this woman are discussed below. She found them extremely effective and has continued to use them on and off intensively a month or two prior to competitions.
In my experience, these are also the most cost-effective supplements for anyone wanting to build muscle, burn fat and enhance endurance. All are generally regarded as safe for both men and women.
The good news is that most of these products are available from Canadian health food stores. Fortunately, you won’t need to buy nine different bottles, either, as a number of the ingredients have been combined into fitness formulas.
Amino Acids for Your Muscles
1 Whey Protein – At least one gram of protein per pound of lean mass is required daily for maximum muscle strength and growth, as well as to prevent muscle deterioration and loss of lean body mass. The highest-quality proteins, in descending order of amino acid composition, are:
* lactalbumin (from hydrolyzed whey protein concentrate) * egg albumin (from egg white) * meat, fish and poultry * casein (from milk)
* soy protein * vegetable protein (half the muscle-building protein quality of lactalbumin)
The right kind of protein optimizes lean tissue health and mass, boosts metabolism, maximizes fat loss, minimizes recovery time and muscle soreness, boosts immune function, and helps prevent muscle and bone damage consequent to weight training.
2) Glutamine (L-glutamine) – The most abundant amino acid in the body, glutamine makes up more than half the amino acids found in muscle cells. It enhances stamina and exercise performance. The usual aches and pains we feel after heavy exercise can be significantly reduced by regular use of glutamine. Take 6,000 to 18,000 mg daily in powder or capsule form after workouts or before bed.
3) Arginine (L-arginine) – Whatever sport you enjoy, this essential amino acid will better your performance. Arginine works by stimulating the release of various hormones including growth hormone, which helps reduce body fat, improves healing and increases muscle mass. The body uses arginine as a base for making nitric oxide. This chemical relaxes the muscles in the walls of arteries and thereby increases blood flow and tissue oxygenation. The recommended dose of arginine is 6,000 to 12,000 mg daily.
4) Ornithine (l-ornithine) – Like arginine, this amino acid encourages your body to release more growth hormone. Ornithine also boosts the immune system and promotes healthy liver function and liver regeneration by detoxifying ammonia. Ornithine is used for bodybuilding and for improving athletic performance and wound healing. Take 3,000 to 6,000 mg daily.
5) Valine, Leucine and Isoleucine – These three are usually called the branched-chain amino acids because of their common chemical structure. Together they make up about one-third of the amino acid content of muscle. Found in proteins, they are important for mental vigour, alertness, blood sugar control, calm, and muscle co-ordination and muscle damage repair. Take 1,500 to 6,000 mg of leucine and 800 to 3,000 mg of valine and isoleucine daily in divided doses.
Other Aids from Nature
6) Creatine Monohydrate – This supplement has been the victim of much unwarranted criticism, moralizing and political debate. Creatine is not a steroid and is found normally in the body. It is a natural, tasteless and safe nutrient found in animal protein.
Creatine monohydrate is especially popular with competitive bodybuilders because it can make them look five to ten pounds more muscular by attracting water into the muscles. This should not be confused with the bloating and fluid retention caused by allergies, congested organs or other health problems. In such cases, the fluid accumulation is outside the muscles. Creatine also acts as a buffer against the build-up of lactic acid and neutralizes harmful free radicals produced by heavy exercise.
The suggested daily dosage is 20 grams per day (or 0.3 grams per kg of body weight) for five days followed by a maintenance dose of two grams (or 0.03 grams per kg of body weight). Drink at least 64 ounces of water per day while taking creatine.
7) Bovine Colostrum – This is a special non-milk breast secretion produced by all mammalian mothers during the first 49 hours after giving birth. Bovine colostrum is a friend to bodybuilders because it contains many muscle- building complex proteins, hormones and growth factors, including growth hormone. This nutritional package can help you achieve greater athletic prowess. The usual effective dose is four to six 500 mg capsules twice daily on an empty stomach.
8) Chrysin – Chrysin is an extract of a plant called Passiflora coerulea. Studies have shown it bolsters natural production and blood levels of
testosterone by 30 per cent, without the usual conversion of testosterone into estrogen or dihydrotestosterone. Too much estrogen can cause increased fat gain, water retention and breast enlargement in males, while excess dihydrotestosterone can lead to prostate enlargement and accelerated male pattern baldness. Take 500 mg twice daily.
9)Tribulus Terrestris – This herb is also known as gokhru, nature’s Viagra® and puncturevine. It naturally increases luteinizing hormone, a pituitary hormone that stimulates the manufacture of testosterone. Tribulus can increase testosterone by 30 per cent or more within five days, without any clinically proven toxic effects. The benefits for bodybuilders or any athlete are muscle cell growth and greater body strength. Tribulus also offers faster recovery from muscular stress. Further, it acts as a mild diuretic, increases muscle size and lean body mass, boosts immunity, lowers cholesterol levels, revs up libido and enhances mood. Take 750 to 1,500 mg daily in divided doses.
Whether you’re male or female, every one of the above supplements will help you lose excess body fat while gaining lean body mass – provided you exercise at least one hour four times a week. It’s best to take your supplements before and/or after heavy exercise for several months at a time, depending on your bodybuilding goals. For more information about these and other remedies, see my book Bodybuilding Supplements (Alive Books).
NATURAL BLOOD PRESSURE CONTROL
High blood pressure can benefit from a natural approach. Implementing a non-drug regime requires the supervision of a health care practitioner, especially for those people already taking prescribed drugs. The scientific literature reports that the following diet and lifestyle changes are effective:
Vegetarian diets are generally higher in calcium, magnesium, potassium, complex carbohydrate foods, essential fatty acids, fiber and antioxidants. These are the nutrients thought to be the most important for normalizing blood pressure.
Eating more of the following foods also helps reverse high blood pressure: celery, garlic, onions, pumpkin seeds, sesame seeds, almonds, milled flax seed, green leafy vegetables, broccoli and citrus fruits. Studies have shown that eating as little as 4 ribs of celery daily can lower blood pressure by as much as 14%. The ingredient of celery responsible for lowering blood pressure is 3-n-butyl phthalide.
These include calcium, magnesium, potassium, coenzyme Q10, garlic, vitamin C, flax seed oil, fish oils, evening primrose oil and tryptophan.
Hawthorn (crataegus oxyacantha) is one herb that has traditionally been used around the world to lower blood pressure, reverse angina and help lower serum cholesterol levels.
Another herb that helps lower blood pressure naturally is coleus forskohlii, a memberof the mint family which comes from India, Nepal and Thailand. Its active component, forskolin, lowers blood pressure and can improve angina, congestive heart failure, eczema, asthma, glaucoma and psoriasis. Other herbs that are helpful in controlling blood pressure includecayenne, chamomile, valerian, fennel, parsley and rosemary.
Watch out for licorice root. It contains glycyrrhetinic acid, which, in excess, can produce high blood pressure in susceptible individuals. Phenylalanine should be avoided since it can elevate blood pressure in some people. Phenylalanine is found in large amounts in the ubiquitous artificial sweetener, aspartame. For more information on natural blood pressure control measures, see your health care provider.
B Complex Benefits and Beyond
By Zoltan P. Rona, M.D., M.Sc.
The B complex vitamins are the most underrated of all the nutritional supplements you will find on the shelves of your local health food store. They are far more important for the optimal functioning of the brain, spinal cord and nervous system than any other nutrient or herbal remedy. While glucosamine sulfate, chondroitin sulfate and shark’s cartilage are grabbing the headlines in osteoarthritis reversal, we often forget that equally exciting (and less expensive) results can be achieved in osteoarthritis with high doses of several B vitamins, including niacinamide and vitamin B12. And did you know that the often overlooked B vitamin, biotin, can not only help prevent hair loss, fragile nails, and certain types of dermatitis but that it can also fight yeast or fungal infections?
The B-complex vitamins are a group of similarly structured water-soluble compounds that are not stored in the body and must be supplied on a daily basis from the diet or through supplementation. They consist of B1 (thiamine), B-2 (riboflavin), B-3 (niacin, niacinamide), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B-12 (cobalamin), and folic acid (B-9, folate or folacin). Inositol and choline are often included as part of the B complex. The B-complex of vitamins is used in the proper formation of every cell in your body – particularly the heart, liver and nerve cells.
B-complex vitamin deficiencies occur far more easily and frequently than has been generally assumed, especially in people on weight loss diets, fasts, high daily intakes of sugar, refined and processed foods, as well as caffeine, saccharine and alcohol. People under stress or on a long list of medications, especially antibiotics, diuretics, chemotherapy, the birth control pill, hormone replacement therapy, etc, may be at high risk to develop B vitamin deficiencies.
B-complex vitamins are commonly found together in foods and have similar coenzyme (catalysts for enzyme reactions) functions, often needing each other to perform specific metabolic tasks. Some of the B vitamins (B-12 and biotin) can also be made in the body by friendly microbes (bacteria, yeast, fungi, molds) in the large intestine. The majority of B vitamins, however, are obtained from food and then absorbed into the blood, mainly from the small intestine. If we consume too many B vitamins, the excess is excreted through the urine and the skin (perspiration). These excesses, with rare exceptions like B-3 (niacin), are harmless and often helpful, especially for those suffering from various suboptimal mental processes.
AOR- PRO B COMPLEX THORNE RESEARCH- B COMPLEX
B vitamins are vital for:
The B vitamins are found in many foods, occurring together, never in isolation. While the richest natural source of B vitamins is brewer's yeast or nutritional yeast, this is not an ideal food for many hypersensitive people. Other good sources of the B vitamins are the germ and bran of cereal grains, green vegetables, beans, peas, liver, most animal foods and nuts.
The B vitamins function primarily as coenzymes that catalyze many biochemical reactions in just about every cell in the body. They create energy by converting carbohydrates to glucose and also are important in fat and protein/amino acid metabolism. The B complex vitamins are very important for the normal functioning of the nervous system, via their anti-stress effects and energy boosting properties. The B vitamins are also vital for the general muscle tone of the gastrointestinal tract, which allows the bowels to function at their best.
Single B vitamin supplementation is not recommended because the functions of the B vitamins are so interrelated. In therapeutic dosages, they are best taken as a B-complex to relieve stress, fatigue, anxiety, nervousness, insomnia, and hyperactivity. Isolated B vitamin supplements may be therapeutically useful for conditions such as PMS (premenstrual syndrome), which can be helped by higher dosages of vitamin B6 (1000 mg. or more daily) in addition to a balanced B-complex supplement. Similarly, high doses of B-5 for adrenal stress and B-1 for alcohol-induced organ damage are therapeutically helpful.
B VITAMINS FOR ANXIETY AND DEPRESSION
Practically all the B-complex vitamins are involved in treatment of anxiety and depression. The most important of these are B1, B3, B6, B12 and inositol. When using high doses of individual B vitamins, they must always be in conjunction with all the other B vitamins in relatively high doses to prevent or reduce side effects as well as deficiencies in those B vitamins not supplemented. For example, if using vitamin B1 in doses of 1000 mg. daily, take a B complex of at least 100 mg of most of the other Bs at the same time.
Adverse Effects and Toxicity:
hepatitis has been observed with the time released form of niacin; Inositol hexa-nicotinate (contains 6 molecules of niacin and 1 molecule of inositol) does not cause flushing or hepatitis. Use caution when taking more than 1000 mg. of niacin per day as it may elevate liver enzymes, which should be monitored during niacin therapy – if elevated, cut back on dosage.
Nausea is first sign of toxicity with both niacin and niacinamide. Flushing occurs with niacin, so it’s best taken with food. Other adverse effects of high dose niacin are gastritis, elevated uric acid levels and reactivated peptic ulcers, the latter of which can be prevented by taking L-glutamine (4000 mg. with each dose) to repair any gastrointestinal damage.
AOR- PRO B COMPLEX THORNE RESEARCH- B COMPLEX
B VITAMINS AND CANCER PREVENTION
Nov 18, 2011) A recent study [1] of the effect of B vitamins on a large group of participants reported an inverse relationship between blood serum levels of vitamin B6, methionine, and folate and the risk of lung cancer. High serum levels of vitamin B6, methionine and folate were associated with a 50% or greater reduction in lung cancer risk. This exciting finding has not been widely reported in the media, but it confirms a growing body of evidence gathered over the last 40 years that B vitamins are important for preventing diseases such as cancer.
The study gathered information about the lifestyle and diet of 385,000 people in several European countries. The average age was 64 years, and most had a history of drinking alcohol daily. Blood samples were then taken from these participants, and some of those (889) that developed lung cancer were analyzed for the level of several B vitamins and related biochemicals such as methionine, an essential amino acid. These nutrients were studied because they are known to be important in the metabolism of single carbon compounds, which is necessary for the synthesis and repair of DNA in the body's tissues [2]. Thus, B vitamins are helpful in preventing defects in DNA which can cause cancer [2-4].
Specifically, a high level of either vitamin B6, or methionine, or folate reduced the risk for lung cancer. High levels of all these nutrients together produced an even lower risk.The effects were large, so the results are highly significant.
The study divided the participants into three categories, depending on whether they currently smoked, had previously smoked, or had never smoked. While smoking is the most important lifestyle factor in the risk for lung cancer, interestingly, the effects of vitamin B6, methionine, and folate were fairly constant among the three categories. That is, those with higher levels of these B vitamins had a significantly lower risk of lung cancer no matter whether they smoked or not. The report emphasizes that this result strongly suggests that the effect of these essential nutrients in lowering the risk for cancer is real and not purely a statistical correlation. And, the report reiterates that smoking is dangerous, greatly increasing the risk for lung cancer in older people after decades of insult to the lungs.
Some widely-reported health studies have suggested that B vitamins can increase the risk of cancer. The theory is that these vitamins can help to prevent cancer from their effects in strengthening DNA synthesis and repair, but that when cancer is present, the vitamins supposedly help the cancer to grow [5]. However, there is a long history of health studies, including the above mentioned study, reporting that B vitamins including folate and vitamin B6 can help to prevent many types of cancer, such as breast, prostate and colorectal cancer [1-6].
It is just amazing how the news media could have missed this, but they pretty much did. In one much-publicized study [7] it was widely claimed that "Multivitamins increase deaths in older women!" Actually, the study found that B complex vitamins were associated with a 7 percent decrease in mortality, vitamin C was associated with a 4 percent decrease in mortality, vitamin D was associated with an 8 percent decrease in mortality, and several minerals were associated with a decrease in mortality.
Essential nutrients in a well-balanced diet, including B-complex, C, D, and E vitamins, are crucial to maintaining good health into old age for a variety of reasons. Persons taking adequate levels of vitamins will live longer, with fewer heart attacks [8] and other serious diseases such as diabetes [9], multiple sclerosis [10], and dementia [11].
The question begged by the report is, what role did vitamin supplements play in the blood levels reported for these essential nutrients? Taking a multivitamin that includes B-complex vitamins will obviously increase the blood levels of these essential nutrients. However, the value of supplements was not emphasized in the report.
So we will emphasize it here. Vitamins dramatically lower lung cancer risk. Supplements provide these nutrients in abundance. Modern diets do not.
TURBO BOOST YOUR B COMPLEX WITH ALPHA LIPOIC ACID
A good B complex should contain something called alpha lipoic acid. R (+) is the most natural form of alpha lipoic acid, a potent antioxidant vitamin used by the mitochondria, the energy producing organelle of all cells in the body. Not only is alpha lipoic acid important for high energy but also it is a nutrient that helps control blood sugar levels by increasing insulin sensitivity, support cognitive function, optimize neurological function and prevent aging. An optimal dose for most people would be between 100 and 300 mg daily. Much higher doses could be used for treatment of diabetes, hepatitis and other liver disorders.
Your natural health care practitioner can recommend the right amounts of B complex and alpha lipoic acid for you to supplement but for most individuals, one or two capsules taken with each meal should be fine.
Dr. Zoltan P. Rona practices Complementary Medicine in Toronto and is the medical editor of “The Encyclopedia of Natural Healing.” He has also published several Canadian best-selling books, including “Return to The Joy of Health.”
References
Gaby, A.R., M.D., Wright, J.V., M.D.; Nutritional Therapy in Medical Practice, Reference Manual and Study Guide 2000 Edition; Wright/Gaby Seminars; Kent, WA; 2000.
Levine, J. Controlled trials of inositol in psychiatry Eur Neuropsychopharmacol, 1997 May
Hendler SS, Rorvik D (2001). Physicians' Desk Reference for Nutritional Supplements. New Jersey: Thompson PDR
Robert G. Smith, PhD. Vitamins Decrease Lung Cancer Risk by 50%http://orthomolecular.org/resources/omns/v07n13.shtml
References:
1. Johansson M, Relton C, Ueland PM, et al. Serum B vitamin levels and risk of lung cancer. JAMA. 2010 Jun 16;303(23):2377-85.
2. Xu X, Chen J. One-carbon metabolism and breast cancer: an epidemiological perspective. J Genet Genomics. 2009;36: 203-214.
3. Larsson SC, Orsini N, Wolk A. Vitamin B6 and risk of colorectal cancer: a meta-analysis of prospective studies. JAMA. 2010;303:1077-1083.
4. Ames BN. Prevention of mutation, cancer, and other age-associated diseases by optimizing micronutrient intake. J Nucleic Acids. 2010 Sep 22;2010. pii: 725071.
5. Mason JB. Unraveling the complex relationship between folate and cancer risk. Biofactors. 2011 Jul;37(4):253-60.
6. Giovannucci E. Epidemiologic studies of folate and colorectal neoplasia: a review. J Nutr. 2002;132(Suppl):S2350-S2355.
7. Mursu J, Robien K, Harnack LJ, Park K, Jacobs DR Jr. Dietary supplements and mortality rate in older women. The Iowa Women's Health Study. Arch Intern Med 2011. 171(18):1625-1633.
8. Pfister R, Sharp SJ, Luben R, et al. Plasma vitamin C predicts incident heart failure in men and women in European Prospective Investigation into Cancer and Nutrition-Norfolk prospective study. Am Heart J. 2011 Aug;162(2):246-53.
9. Harding AH, Wareham NJ, Bingham SA, et al. Plasma vitamin C level, fruit and vegetable consumption, and the risk of new-onset type 2 diabetes mellitus: the European prospective investigation of cancer--Norfolk prospective study. Arch Intern Med. 2008 Jul 28;168(14):1493-9.
10. Solomon AJ. Multiple sclerosis and vitamin D. Neurology. 2011 Oct 25;77(17):e99-e100.
11. Selhub J, Troen A, Rosenberg IH. B vitamins and the aging brain. Nutr Rev. 2010 Dec;68 Suppl 2:S112-8.
ASTHMA, NUTRITION AND DRUG ALTERNATIVES
Asthma is a hypersensitivity condition of the lungs associated with spasm of the bronchial tubes, difficulty breathing, shortness of breath, wheezing,, coughing and the excessive production of bronchial mucous. There are basically two types of asthma:
1) Extrinsic/Atopic asthma caused by allergies mediated by the IgE family of antibodies, commonly dust, molds, pollens, animal danders, tobacco smoke and foods.
2) Intrinsic asthma due to cold air, exercise, infection, emotional and other stresses.
Most asthmatics have a mixture of the two types, the extrinsic type being more common. Asthma prescription inhalers (“puffers”) and pills provide temporary relief, but do nothing to halt the progression of the disease and may actually hasten it. Most conventional medical treatments of asthma do not address the underlying cause(s) and are generally aimed at symptom suppression.
Since 1980, the prevalence and incidence of asthma has increased by 80%. It affects at least 5% of the population and is most common in children under the age of 10 with boys affected twice as often as girls. Asthma is now the major cause of school absenteeism for children under 15 years of age in North America and can be a potentially life threatening condition. In fact, the mortality rate from asthma has increased by 300% since 1980.
Why is this happening? Most experts say it’s due to air pollution, increasing chemicals in the diet and the weakening of the immune system by antibiotics, fluoride, chloride, lead, mercury and other toxins. Some of the sources of these toxins include chemical household products, wood preservatives, floor and wall treatments, carpets, rugs, drapes, and synthetic- impregnated furniture.
Less well recognized reasons for the higher incidence are aspartame consumption and vaccines (especially hepatittis B, chickenpox and the flu shot) containing mercury, formaldehyde, aluminum, foreign genetic material and other potential toxins. Still other reasons for the increasing asthma ratesare a relative increase in indoor house mite infestation, indoor natural gas from furnaces, water heaters, and stoves that generate nitric oxide residues. Some authors have also questioned the connection between rising asthma rates and the greater use of the microwave oven, a cooking tool capable of creating never before seen molecules of unknown toxicity. The same can be said for the ever-increasing availability of genetically engineered foods, many containing the DNA of other species of plants and animals.
Natural Treatments
Practical things to start with are to push fluids to loosen bronchial secretions. The average adult should consume at least 2 liters of spring water daily, proportionately more if activity level is higher. Avoid chlorinated or fluoridated tap water. Use a vaporizer with added eucalyptus, thyme, tea tree oil or oil of oregano.
If possible, get food allergy testing done via an elimination – provocation procedure (described in my book,” Childhood Illness and The Allergy Connection” or Dr. William Crook’s “Tracking Down Hidden Food Allergies”). An alternative way of testing for food allergy problems is blood tests that measure antibodies or immune complexes directed at specific foods. Tests that I feel are usually reliable for this purpose are the IgG RAST and various other ELISA tests. Environmental allergies (dust, grasses, trees, pollens, etc.) can best be determined by skin testing done by an allergist. Generally, the younger an asthma patient, the more the allergen triggers are likely to be foods. The older a patient, the more likely the allergens are environmental inhalants.
Asthmatics should avoid sugar and white flour products because of their negative effects on the immune system. Decrease consumption of foods with arachidonic acid (red meat and dairy products) because of their pro- inflammatory, acid-forming effects in the body.
It has been known for over 60 years that at least 80% of asthmatics produce too little hydrochloric acid in their stomachs. In these cases asthma can be improved by supplementing acid (glutamic acid, betaine and pepsin hydrochloride, stomach bitters, other digestive enzyme supplements). Many asthmatics also have poor pancreatic function and inadequate secretion of digestive enzymes. As a result, high protein foods may not be digested completely and, when absorbed into the bloodstream, may evoke an allergic reaction such as wheezing. This is especially the case if the individual suffers from what is called “the leaky gut syndrome” in which there are microscopic sized perforations in the usually intact gut lining. A repair program using supplements such as L-glutamine, gamma oryzanol, bioflavonoids and other potent antioxidants can be implemented.
Also, eliminate food additives like tartrazine, sodium benzoate, sulfur dioxide and all sulfites (sodium bisulfite, potassium metabisulfite, potassium bisulfite).
SIDEBAR ASTHMA – NUTRITION CONNECTIONS
Eat foods that reduce inflammation and open up the bronchi: garlic, onions, leeks, turnips, endive, green leafy vegetables, carrots. Celery, spinach, horseradish, daikon apricots. Cherries, elderberries, grapes, pineapple, figs, papaya, mango, lemon and honey high omega-3 and –6 fatty acid foods like salmon, herring, mackarel, sardines, almonds, sunflower and pumpkin seeds., walnuts, flax seed oil, evening primrose oil, black currant seed oil and borage oil, sprouted seeds and grains.
Avoid known food allergies and mucous forming foods: cow’s milk and other dairy productswhite bread, sugar and other refined or processed carbohydrates, chocolates,salty and fried foodsfoods high in arachadonic acid like beef, pork and cold cutscanola oil, corn oil, peanuts, pistachios and margarine
Natural Anti-inflammatory Supplements (doses depend on age, tolerance and severity of the condition) all help decrease leukotriene formation and reduce inflammatory compounds.
iNTEGRA RESP FX INTEGRA LUNG CLEANSE
Essential Fatty Acids e.g. fish oils (cold water fish like cod and halibut, herring, sardines, salmon and trout), hempseed oil, evening primrose oil, flax seed oil, borage oil, black currant seed oil – all have powerful anti- inflammatory effects and can reduce or eliminate asthma symptoms through their content of omega-3-EPA.
Vitamin B12 injections – Dr. Jonathan Wright has shown that daily vitamin B12 shots will reverse asthma, especially in children. The exact mechanism of how this takes place is unknown.
Vitamin C – asthmatics have been shown to have lower serum levels of vitamin C as well as lower levels in white blood cells.
Other Anti-inflammatory Supplements:
Carotenoids – anti-oxidant Vitamin E – anti-oxidant Selenium – anti-oxidant N-acetyl-cysteine –precursor to glutathione, a very powerful antioxidant; also has strong mucolytic (dissolving mucous) effect
Coenzyme Q10 – antioxidant especially important for healthy cellular (mitochondrial) respiration and energy Magnesium – relaxes bronchial smooth muscle Molybdenum – a mineral that activates an enzyme capable of neutralizing sulfites.
Potassium iodide liquid – effective mucous expectorant and natural antibiotic: lymphatic stasis and chronically inflamed or enlarged lymph glands are also helped by liquid iodine solutions Querecetin and other bioflavonoids (rutin, grape seed extract, pycnogenols, catechin, hesperidin) are all powerful antioxidants which help stabilize the mast cell membrane and strengthening capillaries and other blood vessels. They help prevent or weaken any allergic reaction to a food or chemical.
Herbal and Other natural Remedies
Astragalus – boosts immunity and lung strength; boosts interferon production thereby helping to reduce the number of infectious episodes. Ephedra (Ma Huang) – controversial because of its effects on the heart and blood pressure but used for over 5000 years in Chinese Medicine as an effective bronchodilator. It’s best used in lowest effective doses in combination with herbs and nutrients that support the adrenal glands like licorice root, ginseng, vitamin C, zinc, vitamins B5, B6 and magnesium.
Herbal Expectorants Lobelia, Licorice Root, Grindelia, Euphorbia, Sundew and Senega – help clear irritants from airways.
Chinese Skullcap (Scuttalaria Baicalensis) – an anti-inflammatory herb high in bioflavonoids which stabilize the mast cell membranes and help prevent histamine release caused by allergens.
Angelica Sinensis – prevents the formation of IgE antibodies. Elecampane - effective as a cough remedy but also has anti-microbial properties.
Licorice Root (Glycyrrhiza Glabra) – works to reduce inflammation and asthmatic symptoms due to its ability to prolong the half life of the bodys own cortisone.
Curcumin - the yellow pigment of tumeric (Curcuma longa) is primarily an anti-inflammatory agent comparable to cortisone, ibuprofen and other NSAIDS.
Forskolin - is a derivative of the herb Coleus Forskoli and has been found to be a good natural bronchodilator. It does this by inhibiting the release of pro-inflammatory compounds and inhibiting the smooth muscle contraction in the airways.
Garlic and Onions – high in vitamin C and quercetin inhibit the production of pro-inflammatory chemicals called leukotrienes
Probiotics (lactobacillus acidophilus and bifido bacteria) are friendly bacteria that help prevent colonization of the gastrointestinal tract with unfriendly/pathogenic microbes like candida and parasites.
Mullein – decongestant and antispasmodic
Thyme – antispasmodic and immunity booster. Echinacea – natural antibiotic and immune system modulator.
Other herbs advocated by some herbalists for asthmatics include horehound, colt’s foot, blood root, nettles and eyebright.
Asthma can best be treated by using a combination of conventional and natural therapies as needed. The natural approaches are most applicable in the prevention of wheezing attacks and associated infections while conventional therapies should be reserved for serious, acute situations only. See a natural health care practitioner for a personalized regimen.
REFERENCES
Bergmann RL, et al. "Allergen avoidance should be first line treatment for asthma." Eur Resp Rev. 1998;8(53):161-163. Bernard A. et al. Increased intestinal permeability in bronchial asthma. Journal of Allergy and Clinical Immunology 97(6): 1173-78, June, 1996. Bray, GW. The hypochlorhydria of asthma of childhood. Quart. J. Med. 24:181-97, 1931.
Fulwood, R. et al. Asthma - United States, 1980-1987, Morbidity and Mortality Weekly Reports, Vol. 39 No. 29 (July 27, 1990), pgs. 493-497. Gergen, Peter J. et al. National Survey of Prevalence of Asthma Among Children in the United States, 1976 to 1980. Pediatrics, Vol. 81 (Jan., 1988), pgs. 1-7.
Gluck, Joan, Asthma from aspartame, Cortlandt Forum, February 1991;116/36-49. Greene, Lawrence S. Asthma and Oxidant Stress: Nutritional, Environmental and Genetic Risk Factors, Journal of the American College of Nutrition, 1995;14(4):317-324.
Gumowski, Pierre, M.D., et al, "Chronic Asthma and Rhinitis Due to Candida Albicans, Epidermophyton, and Trichophyton,"Annals of Allergy, July, 1987;59:48-51. Platts-Mills TAE, et al. "The relevance of allergen exposure to the development of asthma in childhood." J Allergy Clin Immunol. February,2000;105(2 Part 2):S503-S508.
Rothery, S.P., et al. Hazards of chlorine to asthmatic patients. British Journal of General Practice, Jan, 1991;39. Schwartz J, Weiss ST. "Caffeine intake and asthma symptoms." Annal Epidemiol. 1992;2(5):627-635.
Sicherer SH. "Is food allergy causing your patient's asthma symptoms?" J Respir Dis. February. 2000;21(2):127-136 Waikman, Frank. Assessment of cost-effectiveness of ecological therapy on three asthmatic patients. Presented at the 17th Advanced Annual Meeting of the American Academy of Environmental Medicine in Colorado Springs, 1983.
Warner, J.O., Food Intolerance and Asthma. Clinical and Experimental Allergy 1995; 25 (Suppl.1) : 29-30. Wright JV. "Treatment of childhood asthma with parenteral vitamin B12, gastric re-acidification, and attention to food allergy, magnesium and pyridoxine: three case reports with background and an integrated hypothesis." J Nutr Med. 1990;1:277-282.
NATURAL ALTERNATIVES TO ANTI-HISTAMINES
by Dr. Zoltan Rona MD, MSc
One in every three North Americans suffers from hay fever (sneezing, itchy eyes, runny nose, nasal and sinus congestion) every spring (grasses, weeds), late summer or fall (ragweed, goldenrod). Synthetic antihistamines are the mainstay for symptom relief and work by interfering with the binding of histamine to cells after it's release. Antihistamines can cause drowsiness, depression, weight gain and serious cardiac complications when combined with antibiotics or other drugs.
Natural alternatives
Diet
Avoid dairy, corn, wheat and simple sugars to lessen the body’s allergic load Increase intake of raw fruits and vegetables for their live, anti- inflammatory, enzyme content
Eat more immune system boosting foods: garlic, onions, horseradish, citrus, carrots, greens, cayenne, or other hot peppers as tolerated
Supplements
One or a combination of the following are effective in given individuals:
Stinging nettles - 1-2 capsules every 4 hours as needed reduces mucous and nasal congestion Cayenne - 1-2 capsules every 4 hours as needed - a mild stimulant to the beta receptors; enhances the release of adrenalin from the adrenal glands to open breathing passages
Bromelain (pineapple enzyme) - 250 mgs. 3 or more times daily for its anti-inflammatory effects Pantothenic Acid (vitamin B5) - 500 mgs. 3 or more times daily - aids in the formation of hormones deflecting stress and allergic reactions. Vitamin C - bowel tolerance doses (6000 mgs. or more) produce a natural antihistaminic effect
Quercetin (a bioflavonoid) - 500 mgs. 3 or more times daily - stabilizes mast cell membranes and prevents histamine release; reduces pro-inflammatory hormones (prostaglandins) in our bodies. Pycnogenol (pine bark extract) or grape seed extract - 150 -300 mgs. daily prevents histamine release, thereby reducing all the adverse effects of histamine, not just their effects on target cells. N-Acetyl-Cysteine - 1000 mgs. 3 or more times daily - an immune support amino acid that boosts the level of the antioxidant glutathione and dissolves excessive mucous (mucolytic).
ADRENAL STRESS AND WHAT TO DO ABOUT IT
ZOLTAN P. RONA, M.D., M.Sc.
Stressed out? Chronically tired? Burned out? Allergies getting worse instead of better? Catching one infection after the next despite a good diet? Premature menopause? If you are coping with some or all of these health problems, chances are high that you are suffering from varying degrees of adrenal insufficiency.
How do the adrenals weaken?
Most commonly, different types of stress are involved. While some of these stresses are beyond our immediate control (nasty bosses, postal worker strikes, stock market crashes, unfriendly in-laws, hurricanes, etc.), many stresses weakening the adrenals are dependent on our diet and lifestyle choices. For example, a high caffeine and refined carbohydrate intake, cigarette smoking, heavy alcohol consumption and drugs too numerous to list all stress the adrenals by causing a greater than normal secretion of adrenal hormones leading to eventual depletion of stress hormone reserves. Working long hours under fluorescent lights at a sedentary job and getting little to no exercise also weakens adrenal function. So does long hours of watching television, reading newspapers filled with bad news and staring at computer screens.
Menopause is one major life event strongly connected to adrenal glandular function. In the healthy female, once the ovaries stop producing estrogen and progesterone, the adrenal glands take over production to maintain a comfortable balance. If this transition period does not occur smoothly, women entering the menopause will experience severe and often debilitating hot flashes, vaginal dryness, depression, loss of libido, accelerating osteoporosis, memory disturbances and blood sugar control problems (hypoglycemia). Adrenal insufficiency can cause exaggerated or early menopausal symptoms that create theillusion that prescription hormone replacement therapy is needed.
The ability to deal effectively with physical, chemical, emotional and other environmental stressors such as viruses, ionizing radiation and prolonged physical exertion depends largely on the health of your adrenal response.
The adrenals are a pair of glands shaped like Napoleon's hat that lie just above the kidneys. They secrete more than three dozen hormones derived from cholesterol directly into the bloodstream. Each gland, about one to two inches in length and weighing only a fraction of an ounce each, is composed of two distinct parts, the inner adrenal medulla and the outer adrenal cortex. The outer region secretes hormones known as corticosteroids of which there are three types: mineralocorticoids, glucocorticoids and the 17-ketosteroids (sex hormones).
Adrenal cortical hormones are controlled by ACTH, a pituitary hormone. The inner adrenal medulla secretes epinephrine (adrenalin) and norepinephrine (noradrenaline), the hormones that mediate the “flight-or-flight” alarm response to stress. Adrenal medullary hormones are controlled by the sympathetic nervous system.
The glucocorticoids (cortisol, corticosterone, cortisone) cause blood sugar levels to go higher, reduce inflammation and dampen the allergic response. Abnormal levels of glucocorticoids could be partially responsible for hypoglycemia or diabetes, an exaggerated pain response and poorly controlled allergies. The mineralocorticoids, the most important of which is aldosterone, cause the body to retain sodium while increasing potassium excretion. Abnormal aldosterone levels can therefore create imbalances between sodium and potassium and, consequently, fluid levels in the body. The major sex hormone produced by the adrenal cortex is the androgen, DHEA (dehydroepiandrosterone) which is then converted into other sex hormones (testosterone, estrogens, progesterone).
Shades of Imperfection
Conventional medicine categorizes adrenal function as either normal, low (adrenal insufficiency a.k.a. Addison’s disease) or high (Cushing’s Syndrome, a rare disorder caused by an overactive adrenal cortex). Most individuals affected by suboptimal adrenal function fall between these two extremes and are left without any medical solution to their health problems.
Adrenal weakness is at the bottom of poorly controlled stress conditions ranging from anxiety, allergies and recurrent infections to hypoglycemia, depression, autoimmune disease and chronic fatigue of unknown cause. If the initial screening tests fail to show either low or high levels of various steroids, reductionistic medical thinking, regardless of patient signs and symptoms, is that adrenal function is normal. Studies, however, show that adrenal function can be compromised long before abnormalities start appearing in such laboratory tests and that the use of adrenal glandular support reverses signs and symptoms and replenishes depleted organ reserves.
Signs and Symptoms of Weak Adrenal Function
The many signs and symptoms of adrenal insufficiency are often brushed off by conventional doctors as “nerves” requiring a prescription for anti-depressants, tranquilizers or estrogen. Many of these signs and symptoms, however, should alert both doctor and patient to look deeper into organic sources with the use of special tests (e.g. glucose tolerance test, cortisol, DHEA, hormone challenge tests, etc.). The results of these tests could provide a more definitive diagnosis.
An inability to concentrate, excessive fatigue, nervousness, irritability, depression and anxiety are the commonest symptoms associated with poor blood sugar control (hypoglycemia or diabetes) and ultimately to adrenal glandular weakness. Lightheadedness or dizziness, faintness or fainting as well as insomnia are also common problematic blood sugar control symptoms. So are cold, clammy palms and red palms or fingertips.
Progesterone is one of the most important hormones secreted by the adrenal gland. Progesterone has a major role to play in healthy menstruation, bone building and fertility. Many women who suffer from hot flashes, vaginal dryness, mood swings and premenstrual syndrome symptoms (fluid retention, depression, food cravings, breast pain and tenderness) are often suffering from relatively low progesterone levels which can often be corrected by normalizing adrenal function.
The adrenal glands are responsible for blood pressure control. If you have access to a blood pressure measuring device there is a simple self test you can use if you suspect low adrenal function. Take or have someone take your blood pressure several times both reclining and standing. If your blood pressure is usually somewhat on the low side (postural hypotension) on standing (105/60) but elevated to (120 or 130/70 or 80) on reclining, chances are high that your adrenals are malfunctioning. There should be very little difference between standing and reclining blood pressures if adrenal function is optimal.
Other, lesser known signs of adrenal weakness or insufficiency are:
Skin thin, dry or scaly Skin pigmentation of temples Exaggerated reflexes Angular appearance with long arms and legs (span is greater than the height) Inflammation of lymph glands of the neck (swelling, pain, or tenderness) Thin-muscle type (asthenic habitus) Sparse hair on body, but usually a full head of fine and abundant hair. Typically blond and blue eyed, or red headed with skin allergies Crowded lower teeth - with a high palatal arch (roof of mouth) Pain and tenderness over adrenal area when pressure is applied.
(Positive Rogoff's sign). Scanty perspiration (except under arms or hands and feet).
The Adrenal Insufficiency Connection
A long list of suboptimal health conditions and diseases are stress-related and stem from a weak or an exaggerated adrenal response. The following is just a partial list of conditions requiring adrenal glandular support:
Anxiety/Panic attacks Asthma Autoimmune diseases (e.g. fibromyalgia & chronic fatigue syndrome, Graves’ disease, multiple sclerosis, rheumatoid arthritis, etc.) Cancer Diabetes Mellitus (Type II) Depression Headaches (tension, migraine) Hypoglycemia Infertility Premature menopause Menstrual problems (premenstrual syndrome, dysmenorrhea, menorrhagia, amenorrhea) Multiple chemical hypersensitivity / allergies Recurrent flus, colds and other infections
Adrenal Glandular Support
The vast majority of cases requiring adrenal glandular support programs can help themselves without prescription hormones. A combination of diet and lifestyle changes with or without nutritional supplements is usually all that’s required.
Diet: avoid foods and beverages that unnecessarily stress the adrenals, especially alcohol, caffeine, tobacco, fried foods, processed foods, pork, sugar and refined carbohydrates. A high percentage of symptomatic individuals are allergic to gluten (wheat, spelt, rye, barley, oats) and casein (dairy products) and should avoid these foods altogether. Unless allergic to them, eat more deep water ocean fish, salmon, tuna, trout, fresh fruits and green leafy vegetables, garlic, onions, shiitake or maitake mushrooms, olives and legumes.
Lifestyle: regular moderate exercise, meditation, biofeedback or other relaxation techniques to reduce stress; in more severe cases, consultation with a health care provider is required.
Nutritional and Herbal Supplements (dosages are dependent on severity of symptoms and individual tolerances):
AOR ORTHO ADAPT SEQUEL MACASURE 120 AOR PANTETHINE
Multiple vitamin and mineral supplement Green drink (spirulina, chlorella, barley, kamut, etc.) Bee pollen B complex vitamins with extra vitamin B5 (pantothenic acid) or royal jelly Vitamin C and bioflavonoids Raw adrenal extract Raw liver extract Coenzyme Q10 Astragalus Echinacea Licorice root (can raise blood pressure if used excessively) Milk thistle Siberian ginseng.
Hormone replacement: In more severe cases that fail to respond adequately to the natural approach, low dose adrenal hormones could be prescribed for short periods of time. These include:
DHEA Pregnenolone Cortisol Testosterone Progesterone Estrogens
The use of steroid drugs (e.g. prednisone) for extended periods of time can cause the shrinking (atrophy) of the adrenal glands and should be monitored regularly to prevent long term side effects. This is far less likely to occur when one takes low dose DHEA, pregnenolone or other natural steroids but should not be ignored as a remote possibility. For more information on reversing adrenal woes, see the references below and consult a natural health care practitioner for an individualized adrenal enhancement regime.
REFERENCES
Cleare, Anthony, J. and Wessely, Simon, C., Chronic Fatigue Syndrome: A Stress Disorder?British Journal of Hospital Medicine, 1996;55(9):571-574.
Freeman, Roy, M.D. and Komaroff, Anthony L., M.D., Does the Chronic Fatigue Syndrome Involve the Autonomic Nervous System?" American Journal of Medicine, 1997;102:357-364.
Goldberg, Samuel, M.D., et al. Adrenal Suppression Among Asthmatic Children Receiving Chronic Therapy With Inhaled Corticosteroid With and Without Spacer Device, Annals of Allergy, Asthma and Immunology, March, 1996;76:234-238.
Rubin, Robert T., et al. Adrenal Gland Volume in Major Depression: Relationship to Basal and Stimulated Pituitary- Adrenal Cortical Axis Function," Biological Psychiatry, 1996;40:89-97.
Selye, H. Stress in Health and Disease. Buttersworth, London, UK, 1976.
Tintera, John W. HYPOADRENOCORTICISM, 1969; the Adrenal Metabolic Research Society of the Hypoglycemia Foundation, Inc., 153 Pawling Avenue, Troy, New York, USA 12180.
Tintera, John W. The Hypoadrenocortical State and Its
Management,: N.Y. State J. of Med., Vol. 55, No. 13, 7/1/55.
Wilder, Ronald, L. Adrenal and Gonadal Steroid Hormone Deficiency in the Etiopathogenesis of Rheumatoid Arthritis, Journal of Rheumatology, 1996;23(suppl 44):10-12
