FABULOUS SEX LIFE NATURALLY
“To succeed with the opposite sex, tell her you're impotent. She can't wait to disprove it.”
--Cary Grant
You may have noticed the ads in American health magazines for various combination formulas promising the user fabulous sex for life. Some of the claims being made for one product aimed at women include increased intensity and ease of achieving orgasm, improved clitoral sensitivity, enhanced intensity of pelvic sensation during sex and decreased time needed for vaginal lubrication.
For men, equivalent products are said to intensify orgasm, firm up erections, prolong erections during sexual activity and reduce the time needed to produce a subsequent erection. Sound too good to be true?
While published studies have not verified that certain brand name products create the results advertised, research has indeed confirmed the effectiveness of several components of these supplements in boosting the sex lives of both men and women. If you know the ingredients of these formulas it’s easy to understand how they might work to create such results.
The Formula
It may surprise readers to know that the key ingredients for fabulous sex are virtually identical for men and women. Look for formulas containing L- arginine, folic acid, choline and pantothenic acid. These are the major nutrients working to produce the results promoted by the American magazine ads. Also present, as supportive components in some of the formulas are zinc, vitamin C, vitamin E and niacin.
How and Why It Works
To successfully stimulate the genital area, a naturally produced chemical is needed to relax a part of the anatomy called the corpus cavernosum, a spongy bundle of tiny nerves, surrounded and filled with blood vessels. The corpus cavernosum is located in the penis and clitoris. It becomes active when it engorges with blood during periods of sexual excitement. This activation isdependent on the relaxation of genital muscles during sexual arousal. On a biochemical level, what induces this is something called nitric oxide (NO).
About a decade ago, nitric oxide was thought of as little more than a simple, potentially toxic substance found in cigarette smoke and automobile-exhaust fumes, associated with acid rain, ozone depletion and possibly cancer. Research, however, has shown that nitric oxide is manufactured naturally throughout the body and plays a crucial role in regulating the function of virtually every organ. It operates in the heart, brain, liver, kidneys, pancreas, lungs, uterus, and eyes. It helps regulate blood pressure, digestion, and even the behavior of erectile tissue.
Therapeutic uses of nitric oxide are probably many years off but one simple, natural thing you can do to raise blood levels is to eat a diet high in nuts (walnuts, filberts, pecans, Brazil nuts, almonds, cashews, peanuts) that are high in arginine, the amino acid the body converts directly into nitric oxide. Other high arginine foods are sesame and sunflower seeds, coconut, gelatin, buckwheat, barley, chicken, chocolate, corn, cinnamon, dairy products, meats and oats. This may be one of the reasons why some of the fabulous sex formulas contain extracts of cocoa and cinnamon.
L-Arginine supplementation (6000 – 12,000 mgs. daily) promotes natural body production of nitric oxide much like the drug, Viagra. What nitric oxide does is to dilate (open up wider) the arteries to the genitals. Unlike Viagra, arginine is inexpensive, has never caused any deaths and has a very low toxicity potential. Arginine has been shown to be effective in wound healing after surgery, low sperm counts and male infertility. Contraindications for its use include kidney disease and herpes simplex, both of which can be made worse by high arginine, low lysine foods like chocolate and nuts.
Women will also welcome arginine supplementation for enhancing their libido levels. Nitric oxide produced thanks to arginine improves vaginal circulation and stimulates the perivascular nerves in the genital area involved in sexual arousal. The best way of taking arginine supplements is to take between 6 and 12 grams an hour before an anticipated sexual encounter. People who cannot take large amounts of this amino acid in capsule form at one sitting can get almost as good results on sexual performance by taking the arginine in divided doses, 3 or 4 times during the day. Alternatively, arginine comes in a powdered form and can be mixed with fruit juice.
L-arginine is an essential amino acid, which can be very effective oral therapy for erectile dysfunction, producing harder and longer lasting erections and increasing libido. Aside from its effects on boosting nitric oxide levels, L- arginine is a stimulator of growth hormone release, another hormone involved in enhancing libido. Growth hormone release helps increase muscle mass while decreasing the amount of body fat. L-arginine also plays an important role in post-injury problems such as weight changes, nitrogen balance, fatigue and tissue healing. It increases collagen, the main supportive fibrous protein found in bone, cartilage and other connective tissue, stimulates the immune system and increases the production of sperm (spermatogenesis). L-arginine can be used in the treatment of liver disorders because it promotes the detoxification of ammonia which is poisonous to living cells.
Folic acid is another one of the B complex vitamins whose claim to fame has been its ability to prevent neural tube defects in the developing fetus. Folic acid is also important in the prevention of heart disease because it is able to keep the levels of the amino acid, homocysteine in check. Homocysteine has a negative impact on the production of nitric oxide, the molecule considered to be important for both an optimal cardiovascular disease as well as a very healthy sex life. Folic acid supplements of 5 – 10 mgs. daily help optimize nitric oxide levels.
Choline is an essential nutrient vital to building and maintaining cell membranes. It is derived in the diet from soybeans and eggs and its use as a supplement is primarily for memory enhancement. Choline (1200 mgs. 3 times daily) and pantothenic acid (vitamin B5) (1000 mgs. 3 times daily) are used by the body in the production of acetylocholine, a neurotransmitter important for healthy memory as well as a signal for the release of the enzyme nitrous oxide synthase (NOS). In the presence of L-arginine, this enzyme helps produce nitric oxide. The combination of choline, vitamin B5 and L- arginine are thus needed to produce the nitric oxide for release into the bloodstream so erection can occur.
B complex (50 – 100 mgs. daily) should be taken to balance the individual B vitamins taken in higher dosages. While there are no significant side effects to taking high dose folic acid, choline and pantothenic acid, theoretically one can create relative deficiencies in the other B complex vitamins.
What to Do
Well, there you have it. As long as you use the combination of L-arginine, folic acid, choline and pantothenic acid in the dosages recommended above, you should be able to achieve greater sexual fulfillment. Prepackaged formulas may be more convenient but purchasing the individual ingredients is significantly less expensive.
With the exception of L-arginine, these natural health products are easily available in Canada. L-arginine is available by mail order from many American supplement manufacturers for personal use. Either that or one can readily obtain this amino acid by driving across the border and picking it up from a health food store. Enjoy and tell everyone you read about it here.
Products Dr. Rona has recommended to his patients
Testostrogain Argenine
REFERENCES
Brann DW, Mahesh VB. Excitatory amino acids: evidence for a role in the control of reproduction and anterior pituitary hormone secretion. Endocr.Rev. 1997;18:678-700.
Anderson-Hunt M, Dennerstein L. Increased female sexual response after oxytocin. BMJ.1994;309:929
Choi, Y.D., et al, The distribution of nitric oxide synthase in human corpus cavernosum on various impotent patients, Yonsei.Med.J., 38 (1997) 125-132.
Burnett, A.L., Role of nitric oxide in the physiology of erection, Biol.Reprod., 52 (1995) 485-489.
NATURAL TREATMENTS FOR HIVES
Dr. Zoltan Rona MD MSc
Hives (urticaria) is the name given to a skin eruption characterized by outbreaks of red, itchy, occasionally swollen welts on the skin associated with histamine release. They are most often treated by conventional doctors with antihistamines or corticosteroids. Hives can be the result of anxiety, viral infections, chemical exposure or hidden food allergies.
Food allergies can develop because of heredity or some specific injury to the lining of the gastrointestinal tract. This injury can be caused by non-steroidal inflammatory drugs (NSAIDS), antibiotics, chemicals in food or water, steroids like the birth control pill and other drugs. Another possible direct cause of hives is parasitic infection. Yet another possibility is candida (yeast) infection. In many cases of hives, low stomach acidity is present as well. If stomach acidity is adequate, parasites and fungi like candida cannot get past the acid barrier of the stomach and infestation cannot take place.
If the cause of the hives is unknown, it is harmless to try some natural remedies that reduce inflammation without the deleterious side effects of antihistamines. This can be done while one is being investigated for food and chemical allergies or various infections by a health care practitioner. For most adults this means taking the following nutritional supplements on at least a temporary basis:
1)Vitamin C - 1000 mgs. 3 times daily and increased daily by 1000 mgs. until bowel tolerance (loose bowel movements) is reached.
2)Quercetin - 1000 mgs. 3 times daily; quercetin is a bioflavonoid that stabilizes the mast cell membrane; the mast cell is where histamine is manufactured.
3)Pycnogenol - 300 mgs. daily until hives gone, then 150 mgs. daily thereafter
Low stomach acidity prevents a person from completely digesting foods, especially the high protein foods. As a result, partially digested foods can get absorbed into the blood eliciting an allergic/inflammatory reaction. In essence, the food which is partially digested behaves as if it were an allergen that needs to be attacked by the immune system.Even so-called “healthy” foods can turn into allergies when hydrochloric acid is inadequate. Rashes like acne and hives can result.
Once the cause of hives has been established, treatment can be directed at the source of the problem. A health care practitioner should be consulted for testing and treatment tailored to individual needs.
How I Treat Diabetes
Many health professionals maintain that juvenile diabetes can only be treated by insulin injections and will not respond to the natural approach. I used to believe this, too, until one young man who consulted me about five years ago changed my thinking.
John B. was a 15-year-old newly diagnosed diabetic who rejected the prescribed insulin needles. He self-treated his problem successfully, using a diet determined by food allergy testing combined with several of the nutritional and herbal supplements described below. Five years later, John has had no relapse in his condition. His blood sugar levels remain normal – without drugs or insulin injections.
If you’re among the two million Canadians with diabetes, rest assured that it is indeed possible to live happily with this condition. Most diabetics who consult me are already taking oral medication or insulin injections, and are looking for ways to control their blood sugar levels more naturally. This is certainly possible and well worth the effort, regardless of whether you have Type I or Type II diabetes (see sidebar bottom of page for definitions). In some cases, oral hypoglycemic agents and even insulin shots can be eliminated.
Controlling Blood Sugar with Diet
Lifestyle and dietary factors have a tremendous influence on your blood sugar levels. The first, most critical step is to quit smoking. Cigarettes contain added sugar and are contaminated by fungi and their toxins. They must be eliminated because they can make blood sugar control by diet and nutritional supplements virtually impossible.
Next, avoid all sources of simple carbohydrate. Follow a low glycemic index diet (check the book Enter the Zone by Dr. Barry Sears). Arrange testing for food allergies because troublesome foods can play havoc with your blood sugar. The highest glycemic index foods are breads, cereals, pastas, starches and dairy products. These also happen to be the most common unsuspected food allergies.Eating allergenic or high glycemic index foods will rapidly induce insulin. They will make blood sugar control worse, increase cravings for sweets, and lead to greater weight gain, higher triglycerides and higher cholesterol.
In addition to allergy testing, I highly recommend blood, urine and hair mineral analysis to assess the levels of both essential nutrients and toxins such as lead, cadmium, mercury and aluminum. Blood and saliva tests for hormones (thyroid, DHEA, testosterone, cortisol, progesterone, estrogen and others) are also helpful because blood sugar can be greatly affected by one’s hormone levels .
Special Therapeutic Foods
I encourage you to include one or several of the following special therapeutic foods in your daily diet. They can dramatically lower your insulin requirements:
* Brewer’s yeast – 1 tbsp. (15 mL) twice daily provides a rich source of the mineral chromium, which helps normalize glucose tolerance.
* Soybeans and other legumes – 1 cup (250 mL) or more daily of kidney beans, lentils, black-eyed peas, chickpeas, soybeans or lima beans retards the absorption rate of carbohydrate into the bloodstream.
* Onions and garlic – half a clove of garlic or half a medium sized onion twice daily normalizes blood sugar regulation by decreasing the rate of insulin elimination by the liver.
* Aloe vera gel – 1⁄2 tsp. (2 mL) twice a day stimulates the increased synthesis of insulin by the pancreas.
* Fenugreek seeds – 1⁄2 oz. (12 mL) twice daily reduces fasting and postprandial (after a meal) blood sugar levels in both juvenile and adult-onset diabetics by improving cell sensitivity to insulin.
* Blueberry (bilberry) leaf tea – 2 cups per day reduces high blood sugar levels through the action of the active component, myrtillin.
* Bitter melon (balsam pear) – a tropical fruit widely cultivated in Asia, Africa and South America. Its juice contains several compounds with strong blood sugar lowering action (drink 2 oz/50 mL per day).
* Jerusalem artichoke and asparagus (1-2 cups/250-500 mL daily) – contain inulin, a soluble fibre that stabilizes blood glucose levels, preventing both hyper (high) and hypoglycemia (low blood sugar). Other excellent sources of inulin include chicory, the dahlia plant, dandelion, burdock, garlic and onions.
Top Five Supplements
The following are the five most important nutritional supplements for better blood sugar control. The doses should be adjusted according to biochemical tests and other individual needs. Monitor your blood sugar levels with a glucometer regularly, and adjust drug, insulin and supplement dosages accordingly.
* Gymnema sylvestre – an herb that lowers blood sugar by increasing insulin levels gradually. Recommended dosage: 2000 mg. 3 times daily.
* Chromium picolinate – an essential mineral that is an active ingredient of GTF (glucose tolerance factor). Chromium corrects both high and low blood sugar levels. Dosage: 1,000 mcg daily.
* B-complex vitamins – especially B1, B3, B6, B12, biotin and folic acid because they are involved in the metabolism of carbohydrates by the body. Dosage: 100 mg or more daily.
* Multi trace mineral supplement – especially magnesium, vanadium, manganese, zinc, copper, selenium, potassium and silicon for their effects on the pancreas and numerous hormones that regulate blood sugar levels. Dosage: 3 to 6 capsules daily.
* Antioxidant supplement – containing beta carotene, vitamins A, C, E, grape seed extract, alpha lipoic acid and bioflavonoids. These nutrients will help prevent high blood sugar levels, as well as some of the complications of diabetes like peripheral neuropathy and retinal problems. Dosage: 3 to 6 capsules daily.
Ideally, consult a natural health care practitioner and get properly tested for nutritional deficiencies, toxicities and food allergies. Improvement in your blood sugar levels, as well as your general health, is just a few weeks or months away.
– ZR
Supplements that Dr. Rona has recommended to his patients
DB MATRIX GLUCOBALANCE CINAMAX AGARICUS BLAZEI SALACIA
SIDEBAR #1 Basic Definitions
Type I (juvenile) or insulin-dependent diabetes mellitus (IDDM) occurs most often in children and adolescents. It is an autoimmune disease thought by some researchers to be linked to an allergy to cow’s milk or other unsuspected foods. Others have connected it with childhood vaccinations, especially the hepatitis B vaccine.
Type II (adult) or non-insulin-dependent diabetes mellitus (NIDDM) usually develops in people 40 years or older. It is generally related to being overweight. Most cases of Type II diabetes are thought to be controllable almost entirely by diet.
SIDEBAR #2
In addition to those foods described in this article, the following natural foods will also help to control your blood sugar levels:
* Berries * Celery * Cucumber * Green leafy vegetables * Sprouts * String beans * Parsley * Psyllium * Flaxseed * Lemons * Oat bran * Radishes * Sauerkraut * Sunflower seeds * Squash * Watercress
SEASONAL ALLERGY RELIEF NATURALLY
Spring and fall are the least popular seasons for most allergy sufferers. The usual disturbing symptoms of environmental (inhalant) allergies are often severe enough to interfere with productivity. Allergies to grasses, trees, molds, pollens, dust and other environmental pollutants can cause chronic sinus congestion, runny nose, postnasal drip, headaches, earaches, itching, eye irritation and infection, wheezing and sneezing, all with variable degrees of severity. Despite a greater awareness of natural ways to both prevent and treat seasonal allergies, most of the North American public is still resorting to the use of symptom suppressing drugs like antihistamines, decongestants and corticosteroids.
Antihistamines are used for hay fever and seasonal allergy relief. Derived from tranquilizers, they can cause drowsiness, depression, weight gain and serious cardiac complications when combined with antibiotics or other drugs. A recent editorial published in The Canadian Medical Association Journal (July 1, 1997; 157(1)) concluded that certain antihistamines can cause death due to serious cardiac arrythmias (heart beat irregularities). Other negative reports on the long term side effects of antihistamines (weight gain), decongestants (strokes) and steroids (ulcers) have prompted many with environmental allergies to seek safer, more natural alternatives.
Clean Up the Diet
To begin with, several good studies have shown a positive correlation between sugar consumption and allergic symptoms. Eliminating refined sugar and foods containing chemical additives from the diet is a good place for most allergy sufferers to start. Seasonal allergic symptoms are often diminished by eating more foods like garlic, onions, horseradish, citrus, carrots, greens, cayenne or other hot peppers as tolerated, provided you are not allergic to them.
The diagnosis and elimination of unsuspected food allergies(usually to dairy and wheat products, yeast, corn, chocolate and eggs) can also have a significant beneficial effect for environmental allergies. Several studies show that people allergic to grass pollens also reacted totomatoes, peanuts, wheat, apple, carrot, celery, peach, melon, eggs and pork.
To find out which foods aggravate symptoms of seasonal allergies, an elimination diet can be done. This involves the removal of suspected foods from the diet for at least two weeks followed by systematic re-introduction of these foods, noting reactions. An increasingly popular alternative to this elimination- provocation technique is blood tests called RAST or ELISA that measure the levels of antibodies directed against various foods.
Although one does not necessarily notice any specific allergic reactions on an immediate basis after consuming certain foods, there may be delayed reactions, the net effect of which cause an abnormal immune response in the form of chronic sinus congestion, runny nose, wheezing and sneezing. Dark circles and swelling around the eyes are common signs of unsuspected delayed food allergies, especially in children.
Clean up the Environment
The use of HEPA air filters, humidifiers or dehumidifiers in the home can often make a big difference in preventing allergic symptoms. So can water filters that remove chlorine and other chemicals from both drinking and bathing water. Ionizers and other types of air cleaners in the car are also a good idea, especially if one spends over half an hour each day in the car.
If you are allergic to pollen, wear sunglasses to keep pollen from getting into your eyes. Never rub your eyes while you are outdoors as this could lead to swelling around the eyes. Always change your clothes, shower and wash your hair to remove pollen. Washing your hair before going to bed is important to avoid bringing pollen into bed with you to inhale.
Nasal douching with a warm saline solution (a 1/4 teaspoon of salt to one cup of warm water) several times daily rinses pollen grains, mold, airborne pollutants and other irritants off nasal tissues and soothes irritated mucous membranes.
Correct Nutritional Deficiencies
Environmental allergies can also be lessened by correcting nutritional deficiencies, especially to zinc, selenium, carotenoids, vitamin C and vitamin E. Studies on vitamin C have shown that in very high doses, it has antihistaminic effects but without the weight gain and the adverse cardiac consequences. High dose vitamin C often also increases energy and enhances muscle strength. The only side effect of vitamin C is loose bowel movements or diarrhea if the dose taken is too high for the given individual.
Deficiencies in essential fatty acids (omega-3 from fish oils and omega-6 from evening primrose oil) can aggravate most allergic conditions as well as cause dry skin, eczema or, in women, worsening premenstrual syndrome.
Use Nutritional Supplements
Several other food supplements may be of help to chronic allergy sufferers: vitamin A, pantothenic acid (vitamin B 5), vitamin B 6, and the bioflavonoids, especially quercetin, grape seed extract or pycnogenol. Bicarbonate powder (calcium, magnesium and potassium bicarbonate mixture) is another drug alternative that can be used to neutralize acute allergic reactions in many individuals.
Quercetin stabilizes mast cell membranes and prevents histamine release (500 to 1,000 mg at least three times a day). Pycnogenol (pine bark extract) or grape seed extract is another useful natural antihistamine. I suggest 300 mg per day until symptoms clear, then half that dose thereafter for several months. When taking quercetin, adding 250 – 500 mg. Of the pineapple enzyme, bromelain, is a very good idea since bromelain improves the absorption of quercetin from the gastrointestinal tract.
Rutin, hesperidin and catechin are other bioflavonoids that are effective for some individuals; dosages range from 1000 to 3000 mgs. daily as needed. These can be used along with quercetin for more serious cases.
Pantothenic acid (vitamin B5), helps form adrenal hormones that deflect stress and allergic reactions. Try 500 mg three or more times daily. Vitamin C is a natural antihistamine. Take it to bowel tolerance levels (6,000 mg or more in divided doses throughout the day).
New findings suggest that for each additional milligram (mg) of vitamin E consumed in the diet there is an allergy antibody lowering effect of over 5 per cent. The higher the blood concentrations of vitamin E, the lower the level of an antibody family called IgE, a marker for the degree of allergy in the body. Asthma and numerous diseases associated with allergy may therefore directly benefit from vitamin E supplementation (400 IU – 3200 IU daily). (The Lancet, November 4, 2000).
Many doctors who have prescribed vitamin E for decades have noted anecdotally that people who suffer from various conditions benefit from high doses of vitamin E. These ailments include seasonal allergies, hay fever, asthma, autoimmune diseases like rheumatoid arthritis, thyroiditis, lupus and many other types of immune system disorders. In my practice I have consistently seen IgE and other high antibody levels return to normal with daily doses of 3,200 IU of vitamin E combined with high-dose essential fatty acids (fish oils, evening primrose oil, hempseed oil).
Use Herbal Remedies
To reduce mucous and nasal congestion, try the herb stinging nettles, one to two capsules (500 mg.) every four hours as needed.
Curcumin, an extract of tumeric, has been shown to be as effective an anti-inflammatory remedy as prescription cortisone. Unlike steroids, curcumin has virtually no side effects. In selected cases, treatment of bacterial overgrowth, parasites or a chronic candida (“yeast syndrome”) infection improves allergies.
Other herbs with an anti-inflammatory or anti-allergy effect are licorice root, ephedra (controversial these days), lobelia, eyebright, cayenne, horehound, fenugreek and mullein.
Use Immune Modulating Supplements
The use of natural remedies in the form of herbs and other food extracts has become an increasingly popular way of both up- regulating a sluggish immune system or down-regulating an overactive one. Aside from vitamin E discussed earlier, there is a long list of immune modulating supplements. The most notable of these include astragalus, bovine colostrum, echinacea, larch arabinogalactan, medicinal mushrooms (reishi, maitaki, shitake), mild silver protein, oil of oregano, probiotics (e.g. lactobacillus acidophilus and bifidobacteria), sterols and sterolins (beta-sitosterol) and transfer factor. One or a combination of these can make a dramatic impact on optimizing immunity.
Use Other Alternatives
Homeopathy, acupuncture, chiropractic and massage are other therapies that have been reported to help those with seasonal allergies. The choice is yours but it’s always wise to discuss any drug alternatives with your health care provider.
For more information on all these remedies and the natural approach to illness in general, see the Encyclopedia of Natural Healing (Alive Books, 1998; medical editor: Zoltan P. Rona, M.D., M.Sc.; 1-800-661-0303).
Other References
Boccafogli A, Vicentini L, Camerani A, Cogliati P, D'Ambrosi A, Scolozzi R. Adverse food reactions in patients with grass pollen allergic respiratory disease. Annals of Allergy 1994; 73:301-8.
de Martino M, Novembre E, Cozza G, de Marco A, Bonazza P, Vierucci A. Sensitivity to tomato and peanut allergens in children monosensitized to grass pollen. Allergy 1988;43:206- 13.
de Blay F, Pauli G, Bessot JC. Cross-reactions between respiratory and food allergens. Allergy Proceedings1991;12:313- 7
Mittman P. Randomized, double-blind study of freeze-dried Urtica dioica (stinging nettle) in the treatment of allergic rhinitis. Planta Med 1990; 56(1):44-7.
Curing the Constipation Blues
“When I got up this morning I took 2 Ex-Lax in addition to my Prozac. I can't get off the john, but I feel good about it.” Anonymous
A 45-year-old patient recently told me that her family doctor and gastroenterologist both believed there was nothing wrong with her having only one bowel movement each week. In the doctors’ own words: “This is normal for you.”
Believe it or not, this small-stool philosophy is promoted by many conventional medical groups, including the National Institute on Aging. Here’s a direct quote from their Web site (http://www.nih.gov/nia/): “Do not expect to have a bowel movement every day or even every other day.”
Dr. Dennis Burkitt, MD, famous for his scientific research on bowel health, would definitely not agree with this waste-holding attitude. Neither would the authors of over 40 books on the subject. Dr. Burkitt and many other experts have noted the inverse relationship between the frequency and size of bowel movements and good health.
The doctor found that citizens of those cultures which had larger, softer and more frequent bowel movements were also the healthiest. Furthermore, these groups had the smallest and fewest hospitals. They ate a primarily vegetarian diet, with animal products used only as flavourings or for an occasional feast. Individuals also had a bowel movement following each meal.
Naturopaths have often said that “death begins in the colon.” I agree. Waste material which is not eliminated in a timely, efficient fashion can potentially poison healthy cells and organs far removed from the large bowel. Common ailments in the “civilized” world resulting indirectly and directly from constipation are virtually unknown in rural Africa and India. These include colon cancer, obesity, diverticulitis, diabetes, heart disease, appendicitis and varicose veins.
Causes of Sluggish Bowels
A healthy colon eliminates waste in 12 to 18 hours with a frequency of one bowel movement per meal per day. That’s three bm’s daily if one has three meals each day, four bm’s for four meals, etc. Anything slower is just a varying degree of constipation, a problem shared by at least 60 per cent of North Americans.
The commonest cause of sluggish bowels is a lack of fibre and water in the diet. Other possibilities include a low thyroid condition, neurological diseases like multiple sclerosis, and the use of drugs that affect motility (opiates, diuretics, antidepressants and muscle relaxants).
Antacid and laxative abuse can also lead to chronic constipation. Chemical laxatives and frequent enemas can encourage dependency creating weaker bowel muscle and nerve function leading to worse constipation than before their use. In fact, it may take some people hooked on laxatives months before bowel function returns to normal through the use of natural remedies.
Constipation may be a feature of irritable bowel syndrome, unsuspected food allergy, high dose calcium and iron salts supplementation, fungal (candida overgrowth) or parasitic infestation, diverticulosis, other types of abdominal infection, dehydration, bowel obstruction, long periods of immobility, stress and depression.
Parasites like Giardia lamblia, Blastocystis hominis and Entamoeba histolytica are often overlooked causes of colon troubles. One can easily pick these up from travels to third world countries, day care centres, contaminated fruits, vegetables, animal products and household pets.
Another less recognized cause of constipation is magnesium deficiency. Magnesium is the central element of chlorophyll and is found in all greens. Folic acid and vitamin B5 (pantothenic acid) deficiency can also lead to lazy bowels.
The spiritual view of constipation sees it as refusing to release old ideas, being stuck in the past and expressing stinginess or inflexibility. Psychoanalysis theory believes that defecation is an act of giving and
generosity, while constipation is an expression of a desire to hang onto things too tightly, usually material things. Constipation may represent an attempt to keep unconscious, repressed emotions locked up within ourselves.
Eliminate Constipating Foods
“Success consists of doing the common things of life uncommonly well.” Anonymous
If you are otherwise healthy, the first step needed to cure constipation is to increase water intake to more than eight large glasses of spring water per day. Avoid coffee and regular tea. Dilute fruit juices are fine. Eat more high fibre foods such as whole grains, legumes, fruits, seeds and nuts, provided you tolerate these foods. Dairy products are frequent causes of sluggish bowels and are best avoided.
It’s also very important to eliminate constipating refined carbohydrate foods such as sweets, chocolates, cakes, all white flour products, white rice and other processed foods. Wheat bran, apple pectin and psyllium seed husks may not only help move your bowels better but will also decrease cravings for sweets.
The average healthy adult requires at least 40 grams of fibre per day for optimal bowel function. Some people may not be able to tolerate such high levels initially, but can easily get used to the higher roughage over a period of weeks to months.
Two foods that are very effective at stimulating the bowels are bran and prunes. It’s best to start with half a cup (125 mL) of bran cereal per day, preferably organic and unsweetened. Over a two-week period, increase this amount gradually to two cups (500 mL). With prunes, one needs to eat at least 8 ounces (227 g) daily for healthy evacuation.
Increasing physical activity also plays an important role. Exercise optimizes circulation to the bowel and improves its performance.
Many natural remedies have worked well for a stubborn colon. Examples are whole leaf aloe vera juice, digestive enzyme supplements, bromelain, B- complex vitamins, especially B5 (pantothenic acid) and folic acid, vitamin C, magnesium citrate or oxide, liquid chlorophyll, flaxseed oil, Lactobacillus acidophilus and fiber supplements.
The occasional use of Swedish bitters, cascara sagrada, comfrey, goldenseal and senna leaf may be an effective approach for some people.
Seeking Professional Help
If chronic constipation doesn’t respond to natural approaches – or there is a coexisting medical condition – seek professional help. Each case needs individual assessment, and special medical or nutritional tests may be necessary.
One such test is the comprehensive digestive and stool analysis. The CDSA is a battery of 24 screening tests of gastrointestinal status. It assesses how well a person digests and assimilates food, and it can detect bacterial flora imbalances, hidden infections with candida, fungi or parasites, or digestive enzyme insufficiencies. Check with your naturopath or holistic medical doctor for such testing and personalized treatments.
Remember, you needn’t move through life singing the constipation blues, when nature offers a smorgasbord of safe and gentle solutions.
SIDEBAR:
The Constipation Quick Fix
If changing your diet and lifestyle is beyond your present capabilities, there’s a relatively safe and effective quick fix for constipation. It entails using high doses of vitamin C and/or pantothenic acid (vitamin B5). Much safer than taking laxatives or drugs, the only significant side effect of taking too much of either vitamin is diarrhea. Once one finds the optimal amount that yields more efficient bowel clearing, this bowel tolerance dose can be safely continued as needed.
With both vitamins, start at 1,000 mgs three times daily. Increase by increments of 1,000 mgs each day until the bowels are functioning as desired. Some people respond better to one vitamin than the other. It’s simply a matter of trial and error to see what works best for you. If gas develops, this means the dose is too low – just increase it until the gas clears.
The Omega-3 Supremacy
By Zoltan P. Rona, M.D., M.Sc.
Virtually every new patient I have seen in my private office practice in the past 10 years has been taking at least one or more nutritional supplement. In my experience, the most popular one by far is omega-3 fatty acids coming from fish oil, seafood and other animal life. If it isn’t the tried and true cod liver oil, it’s halibut liver oil, salmon oil, krill oil or seal oil. Aside from the fact that the natural health industry has been promoting omega-3 for decades, numerous conventional doctors (GPs, psychiatrists, cardiologists, and rheumatologists) now also recommend it to many of their patients.
Omega-3 fatty acids are also often referred to as essential fatty acids (EFAs) or polyunsaturated fatty acids (PUFA). EFA’s make up at least 60% of the mass of our brains. These are called essential because our bodies cannot produce these from other nutrients. They must therefore be obtained from either diet or supplements. They are needed as basic elements of our cell membranes. They control the inflammatory response and, hence pain and the spread of disease. They also mediate the immune response, control hormone production and regulate nerve transmission.
The ideal ratio of omega-6 to omega-3 fatty acids is 1:1. The standard North American diet, due to the over consumption of breads, cereals, eggs, poultry, nuts, vegetable oils such safflower, corn, soy and sunflower from processed foods has a ratio of between 20:1 and 30:1. This relative omega-3 deficiency is what is believed to be the cause of numerous health problems.
Why are so many people recommending and using Omega-3 oils? Conventional doctors will usually only recommend something if there is enough evidence to warrant a prescription. Numerous epidemiological studies and randomized clinical trials have documented the benefits of certain amounts of the omega-3 oils known as EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) in several major areas:
Brain and Cognitive Health
Omega-3 fatty acids are critical to the structure and function of neuronal membranes. The communication between various nerves could not occur in a normal way without omega-3 fatty acids. As a result, just about every brain condition would benefit from optimal levels of DHA and EPA.
Depression is one of many common conditions that could benefit from omega-3 fatty acids. They influence something called the cytokine system in the brain. These cytokines are known as interleukin-1 -2 and -6, interferon-gamma, and tumor necrosis factor alpha. They can directly and indirectly influence the severity and outcome of depression.
Cognitive health promotion is another area of proven benefit of omega-3 fatty acids. The incidence of ADHD (Attention deficit Hyperactivity Disorder) is rapidly escalating with a greater and greater dependency on drugs such as Ritalin (an amphetamine). In fact, at one time in the 1990s, so much Ritalin was being prescribed that the drug companies manufacturing it ran out of stock and could not keep pace with the demand.
The good news is that there are now numerous studies supporting the use of EPA and DHA in the treatment of ADHD. EPA and DHA are crucial in proper retinal and brain development. They improve school performance, learning, focusing on tasks and behaviour in children.
One study from Australia published in 2007 by Sinn and Bryan concluded that a 30 week treatment of children with ADHD with fatty acid capsules (providing 560 mg/day of EPA, 175 mg/day of DHA, 60 mg/day of gamma-linolenic acid, and 10 mg/day of vitamin E) plus a multivitamin tablet containing low (RDA) amounts of vitamin and minerals yielded slightly better results than seen in children who used Ritalin. These fish oils reduce ADHD symptoms whether or not a child is on Ritalin.
For those wanting an official seal of approval, Health Canada’s Natural Health Product Directorate (NHPD) requires a minimum of 1.5 – 3.0 g of EPA and DHA per day including at least 1.0g of EPA per day (at a ratio of 2:1) to support mood balance. As we all know, if Health Canada says so, it must be true.
Cardiovascular Health
Back in the 1970s, it was reported that despite a relatively high-fat diet, the Inuit people of Greenland had little incidence of heart disease. They had long winters with little sun exposure, a factor thought to increase the risk of psoriasis yet psoriasis was rare in the Inuit. Their secret was a large consumption of omega-3 fatty acids.
It is now a fairly well established fact that heart disease, especially coronary artery disease, is the end result of inflammation. Omega-3 fatty acids are anti-inflammatory so it would stand to reason that EPA and DHA would be of help in both the prevention and treatment of cardiovascular disease. A review paper of 25 clinical trials by Harris showed exactly this to be true. Major cardiovascular events were inversely correlated with the tissue levels of EPA and DHA.
EPA and DHA also prevent blood from being too sticky and forming arterial blockages. All those people who have been recommended to take a baby aspirin a day would do just as well to take adequate amounts of DHA and EPA. I usually recommend about 1000 mg in a 2:1 ratio of EPA:DHA for prevention of heart disease and significantly more (4000 – 8000 mg) for various inflammatory conditions (e.g. arthritis, multiple sclerosis, colitis, Crohn’s disease, psoriasis etc.).
Three major trials have documented the efficacy of Omega-3 fatty acids in secondary prevention of coronary artery disease. The DART (Diet and Reinfarction Trial) was a randomized trial on 2,033 men with recent heart attacks. EPA and DHA was administered in either the form of oily fish or fish oil capsules. The results showed that a 2-year all cause mortality was reduced in the study group by 29% mostly from heart disease. Of particular interest was the fact that the subgroup that consumed only fish oil capsules as opposed to increasing fish consumption, showed a more remarkable reduction in cardiovascular events.
In my practice I test every fish and seafood eater for high mercury blood and hair levels. Invariably, those who eat fish or seafood on a regular basis have elevated mercury levels either in the blood or hair or both. The bigger the fish, the higher the mercury levels. Most polluted are tuna, sea bass, swordfish and Japanese sushi. Smaller fish like salmon, anchovies, mackerel and tilapia are relatively lower in mercury but still unacceptably contaminated with PCBs and dioxins.
Those who rarely eat fish or seafood but use fish oil supplements never have elevated mercury levels unless they have numerous mercury amalgam dental fillings. Most manufacturers remove mercury and other toxic heavy metals from their fish oil supplements.
The second trial was called the GISI study. It randomized 11,323 post-heart attack patients to one capsule per day of Omega-3 fatty acids, providing 850mg EPA/DHA. At the end of year one, patients had a 21% reduction in all cause mortality and a 30% reduction in cardiovascular mortality. After 4 months of fish oil supplementation, there was a 45% reduction in sudden cardiac death.
The third trial, the JELIS trial, studied 18,645 patients with high blood levels of cholesterol of which 70% were women. The patients were randomized to a statin drug (e.g. Lipitor, Crestor) alone or a statin with EPA/DHA of 1,800/day. Five years later, those randomized to EPA/DHA had a 19% reduction in major cardiovascular events.
Researchers now believe that the mechanism by which EPA/DHA works is by the enrichment of cell membrane phospholipids. Omega-3 fatty acids also reduce blood pressure, increase vasodilation (enlarge the caliber of arteries), improve arterial and endothelial function and reduce platelet aggregation. They also raise the levels of HDL (the “good” cholesterol carrying lipoprotein).
High blood levels of triglycerides, another risk factor for coronary artery disease, are also improved by supplementation of omega-3 EPA/DHA intake. In fact, in 2011, The American Heart Association (AHA) recommended between 0.5 – 1 gram of omega-3 EPA and DHA for people with borderline high triglyceride levels, between 1 – 2 grams for individuals with high triglyceride levels and 2 – 4 grams for those with very high triglyceride levels. Those with documented coronary artery disease should take between 1 -3 grams of omega-3 daily. The proof of omega-3 supremacy in this area is almost universally accepted.
Rheumatoid Arthritis
According to Health Canada’s Natural Health Products Directorate (NHPD), fish oil supplementation between 2,800 and 3,000 EPA + DHA per day at a ratio of 2:1 in conjunction with conventional therapy is considered efficacious for rheumatoid arthritis.
In a study by Kremer et al., the fish oil group (compared to a group that took corn oil capsules) had significant decreases in tender joints, duration of morning stiffness and overall evaluation of global arthritis activity.
In another double-blind study, Cleland et al. compared a fish oil supplement (18g/day) with an olive oil supplement for 12 weeks and found that the production of leukotrienes (inflammatory molecules) was reduced by 30% in the fish oil group and unchanged in the olive oil treated group.
The message here is obvious. If you have inflammation, there’s a very good chance that omega-3 fatty acids will help reverse your disease, especially if it’s rheumatoid arthritis.
Other Major Benefit of Omega-3 Oils
Are you one of those people that constantly needs to visit your doctor to have your earwax flushed out because it accumulates so rapidly? Ever wonder why this happens? Well, it turns out that earwax buildup that hardens and needs constant clearing with instilled oils or water is really the result of omega-3 deficiency. Get enough omega-3 and the earwax fails to harden in the ear canals and can easily come out on its own. Forget those messy ear drops and start supplementing with at least 5 grams of omega-3 every day.
Allergies, asthma, eczema, constipation and learning disabilities have all been linked to a deficiency of omega-3 fatty acids.
Omega-3 fatty acids preserve the blood levels of vitamin D, now universally acknowledged as being one of the most important nutrients for the prevention of cancer, heart disease, inflammation of any kind, diabetes and all auto-immune diseases. Most scientists now believe that the reason why omega-3 is so important is that it supports the many functions of vitamin D. If you want to read more about vitamin D but do not want to spend weeks doing that, read my new book, “Vitamin D, The Sunshine Vitamin”.
Cautions with Omega-3
If you are on blood thinning medication, omega-3 supplementation may potentiate the action of the blood thinning drug and unwanted bleeding may occur. This does not mean that you cannot use fish oil. It only means you may have to tell your doctor about it so that the prescription blood thinner dosage can be reduced.
Fish oil supplements are usually highly beneficial for diabetics because they improve circulation and reduce high triglyceride levels. Some Type 2 Diabetics develop a slightly elevated fasting blood sugar level with fish oil supplements and there may be some interactions with certain anti-diabetes medications. Check with your doctor if there are any concerns and use fish oil supplements at lower doses or as directed by your doctor.
How to Choose Omega-3 Supplements
Look for purity, potency and freshness. The brand name you choose should have a Natural Health Product number (NPN) and be able to provide you with a detailed biochemical and toxicological analysis of the contents of the bottle, whether in capsule or liquid form.
The potency should be measured in milligrams, with a ratio of 2:1 EPA: DHA. Ignore products with “extra high potency” claims that charge up to 4 times the price for regular potency brands. This is a gimmick. The total milligrams per bottle should be the deciding factor in your choice. Also, make sure you check the expiry date and avoid buying any supplements that do not give you enough time to consume the product.
If you are buying capsules, make sure you purchase ones that are enteric coated. This is important so that the oils reach the small intestines before they are dissolved higher up in the stomach. Capsules that are not enteric coated produce a fishy regurgitation smell. Unless you have no sense of smell, you will find non-enteric coated supplements very unpleasant.
Do not buy any supplements containing omega-3, 6 and 9 no matter how well they are hyped. Buy only omega-3. Nobody, except for people who have suffered from protein calorie malnutrition for months, needs to take omega-6. All of us get enough omega-6 fatty acids from our diet, so supplementation is unwarranted. Too much omega-6 blocks the absorption of omega-3 and creates a relative deficiency. If you have any questions concerning supplementation, consult a natural health care practitioner.
Dr. Zoltan P. Rona practises 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.” For more of his articles, seehttp://mydoctor.ca/drzoltanrona
REFERENCES
Rona, Zoltan P. Rheumatoid Arthritis. Vancouver:Alive Books. 2000.
Rona, Zoltan P. Vitamin D, The Sunshine Vitamin. Tennessee, USA: Alive Books, 2010 http://www.amazon.com/Vitamin-D- Sunshine-Zoltan-Rona/dp/0920470823
Colter, AL, et al. Fatty acid status and behavioural symptoms of Attention Deficit Hyperactivity Disorder in adolescents: A case-control study. Nutrition Journal, Vol. 7, No. 1, February 14, 2008, p. 8 www.nutritionj.com/content/7/1/8
Harris WS, Poston WC, Haddock CK. Tissue n-3 and n-6 fatty acids and risk for coronary artery disease events. Atherosclerosis 2007;193:1-10.
Germano, M, et al. Plasma, red blood cells phospholipids and clinical evaluation after long chain omega-3 supplementation in children with attention deficit hyperactivity disorder (ADHD). Nutritional Neuroscience, Vol. 10, February/April 2007, pp. 1-9
Burr ML, Fehily AM, Gilbert JF, et al. Effects of changes in fat, fish, and fibre intakes on death and myocardial reinfarction: Diet And Reinfarction Trial (DART). Lancet 1989;2:757-61.
Sorgi, PJ, et al. Effects of an open-label pilot study with high-dose EPA/DHA concentrates on plasma phospholipids and behavior in children with attention deficit hyperactivity disorder. Nutrition Journal, Vol. 6, 2007, pp. 16-23
Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI- Prevenzione trial Fruppo Italiano per lo Studio dell Sopravvivenza nell’Infarto miocardico (errata in Lancet 2001;357:642 and Lancet 2007;369:106). Lancet 1999;354:447-55.
Sinn, N. and Bryan, J. Effect of supplementation with polyunsaturated fatty acids and micronutrients on learning and behavior problems associated with child ADHD. Journal of Developmental & Behavioral Pediatrics, Vol. 28, April 2007, pp. 82-91
Schachter, HM, et al. How efficacious and safe is short-acting methylphenidate for the treatment of attention-deficit disorder in children and adolescents? Canadian Medical Association Journal, Vol. 165, November 27, 2001, pp. 1475-88
Yokoyama M, Origasa H, Matsuzaki M, et al. Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients (JELIS): a randomized open-label, blinded end-point analysis. Lancet 2007; 369:1090-8.
Richardson, A.J. and Montgomery, P. The Oxford-Durham study: a randomized, controlled trial of dietary supplementation with fatty acids in children with developmental coordination disorder. Pediatrics, Vol. 115, May 2005, pp. 1360-66
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Arnold, L. Eugene. Alternative treatments for adults with ADHD. Annals of the New York Academy of Sciences, Vol. 931, June 2001, pp. 310-41
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Fish Oil Monograph. Retrieved November 1, 2009 from http://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph/mono_fish_oil_huile_poisson-eng.php. Natural Health Products Directorate, Health Canada.
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MACA MANIA
By Dr. Zoltan Rona, M.D., M.Sc.
About a year ago, numerous patients were visiting my office singing the praises of a miraculous herbal remedy known as maca. I’ve learned a great deal from patients over the years and decided to pay attention to a growing number of reports praising this increasingly popular plant. Until that time, I had only heard of Maca as an obscure tonic.
Was this just another fast-fading fad like coral calcium, noni juice and kombucha? The major benefit reported by these people was energy enhancement but several women were also making claims of relief of menopausal hot flashes, insomnia and depression. Men too were boasting of their better sexual performance and just about all were raving about being able to deal much easier with stress since starting maca supplements.
What caught my attention about maca the most was the story of one of my patients, a 49 year woman who had been on hormone replacement (HRT) for over five years. She had just heard of the studies that linked breast cancer, stroke and heart disease with the use of HRT and wanted to stop using the estrogen and progesterone combination immediately. She tried soy products, black cohosh, ginseng, evening primrose oil, progesterone cream and numerous other natural remedies to relieve her hot flashes and insomnia but none were totally effective until she tried maca. She was able to stop the HRT and get complete menopausal symptom relief with maca in a matter of days. She initially thought that the effects were just placebo but going on and off the supplement proved that the effects of maca were very real. Incidentally, she was also able to off her anti-depressants because her depression and sleep had improved so dramatically.
Scientific studies using maca in humans are few and far between with most of the research having been conducted with animals. Human data is still mostly anecdotal and open to debate but several double-blind placebo-controlled studies are underway. What is proven about maca is that it appears to be very safe to use in virtually any amount. In fact, native Peruvians have been feasting on it for centuries.
Anecdotally, I recently participated in a senior tennis tournament and made it to the finals of a provincial event for the first time ever. Not bad for someone who only plays twice a week. On one day I played two matches, each over 2 hours and credit my energy, performance and endurance on taking maca in high doses before each match. I normally take a lot of supplements but this was the first time I used maca as a tennis performance enhancer.
What is maca and why is it suddenly so popular in North America?
Maca is a unique perennial that grows at altitudes of 14,500 feet in the Andean mountains of Peru. It has one of the highest frost tolerances of any cultivated plant and grows where no other plant can survive. One would expect such a hardy plant to have therapeutic properties and in this area, maca does not disappoint. Maca is rich in numerous medicinal compoundsincluding alkaloids, amino acids, beta-ecdysone, calcium, carbohydrates, iron, magnesium, p-methoxybenzyl isothiocyanate, phosphorus, potassium, protein, saponins, sitosterol, stigmasterol, tannins, vitamin B1, vitamin B2, vitamin B12, vitamin C, vitamin E and zinc.
From strictly a nutritional point of view, the contents of this plant, at worst, would supply individuals with much more than the bare minimal daily requirements of numerous vitamins, minerals, amino acids and essential fatty acids. The fact is that at least 50% of North Americans suffer from at least one or more of the nutrients that could easily be obtained from supplemental maca. Understandably, the following beneficial effects of maca in both men and women have been reported:
I recommend buying maca only from reputable companies that have knowledge and expertise in maca. Here are some points to consider when shopping for maca:
Because Peru is a third world country, look for companies who employ fair trade practices with local farmers and support traditional farming and sustainable harvesting to ensure the long-term health of maca and its environment.
Keep in mind that when it comes to maca, you truly do get what you pay for. For example, organic certification and gelatinization will cost you a bit more but for many consumers it may be worth the extra investment for the peace of mind, assurance of quality and greater efficacy.
Typical dosage for most adults is 1,500mg of gelatinized maca twice daily in capsule or powder form. However, one can safely take 6 or more times this amount for enhanced athletic performance amongst other active lifestyle purposes. If you are in your 40s, 50s, 60s or beyond, male or female, maca is a supplement well worth trying. Enjoy, and I would be pleased to hear of your results.
Dr. Zoltan Rona is a medical doctor with a private practice in Toronto. He is the author of 10 books on nutritional medicine and the medical editor of The Encyclopedia of Natural Healing. He contributes articles frequently to Alive magazine, Vitality and other publications.
