Answer for today’s Daily Double: This yellow–green fruit is about the size of a lemon, has a bitter taste and has six vertical stripes around its rounded shape. It also contains more potent antioxidants than vitamin C, and may reduce the effects of arthritis and osteoporosis as well as lower cholesterol. The answer to this Jeopardy! question: What is Amla? We would also have accepted Indian gooseberry, which is another name for this traditional Ayurvedic medicinal herb. Increasingly popular with consumers, and with a growing block of research demonstrating its health benefits, amla is all the rage in natural foods circles today.

Superfruit Extraordinaire

When amla fruits are fully ripe, they take on a slightly reddish tinge. The nutrients that are ready to burst from every amla fruit body are delivered in several different forms. Consumption of the dried fruit itself is growing and also increasingly popular are extracts from the fruit in dietary supplements. It also has been used as an ingredient in medicinal teas, and is available in supplement form as a liquid tincture or a paste.

While many amla products tout the fruit’s high vitamin C content, it has actually been demonstrated to contain comparatively less of the nutrient (1). What it does contain are tannins, which are polyphenols that have antioxidant effects. The health benefits stemming from amla’s high concentration of tannins can include lowered blood lipids, improved blood circulation and interference with the growth of harmful carcinogens (1). Together, these benefits are part of the reason amla has traditionally been used as an ingredient in anti-aging solutions.

Osteoclasts are cells responsible for bone loss and  rheumatoid arthritis. One study has shown that extracts of amla can consistently induce apoptosis, or cell death, in these osteoclasts (2). The extract is thought to interfere with the expression of genes involved in osteoporosis and arthritis. The evidence was strong enough for the paper’s authors to suggest extract of amla as an alternative therapy for these ailments (2).

Supplementing a diet with amla may deliver another commonly desired health benefit. A paper in The British Journal of Nutrition details the effects of a diet supplemented with amla in rats. When fed an extract of amla for a period of time, subjects with metabolic syndromes marked by high cholesterol experienced some improvement. The researchers concluded that amla’s polyphenol-rich extract protects against these metabolic disorders by reducing total cholesterol levels (3). Older studies have established this effect in human models. Indian gooseberry was found to reduce cholesterol levels in men aged 35–55 (4).

The List Goes On

Amla has been cited for improving a variety of other conditions. In addition to its antioxidant capabilities, it is a proven anti-inflammatory agent, and has been indicated for reducing bleeding gums as well as macular degeneration (loss of vision with age). It may prove effective in controlling coughing fits, and may prevent the triggering of certain symptoms like runny nose and allergic asthma. Furthermore, regular use of amla as a supplement has been linked to cosmeceutical benefits including healthy hair, bones, teeth and nails (5). One formulation of amla extract has been applied successfully as a protectant from the sun’s harmful rays when used as an anti-aging cosmetic cream. Another study demonstrated that amla can increase the production of collagen, which is essential for the maintenance of healthy skin (6).

Finally, amla has historically been used in Indian Ayurvedic tradition as a digestive aid, and it has been shown to stimulate gastric juices and support detoxification (6). According to one supplier of amla, the herb also has “antibacterial and astringent properties that potentially support the management of infections and help in the healing of ulcers.” WF

References

1. Institute for Traditional Medicine, “Emblic Myrobalans: Amla,” accessed Apr. 22, 2010.
2. L. Penolazzi, et al., “Induction of Apoptosis of Human Primary Osteoclasts Treated with Extracts from the Medicinal Plant Emblica officinalis,” BMC Complementary and Alternative Medicine 8 (59) (2008).
3. H.Y. Kim, et al., “The Protective Role of Amla (Emblica officinalis Gaertn.) Against Fructose-Induced Metabolic Syndrome in a Rat Model,” Brit. J.  Nutr. 103 (4), 502–512 (2010).
4. A. Jacob, et al., “Effect of the Indian Gooseberry (Amla) on Serum Cholesterol Levels in Men Aged 35–55 Years,” Eur. J. Clin. Nutr. 42 (11) 939–944 (1988).
5. M.A. Kuhn and D. Winston, “Winston & Kuhn’s Herbal Therapy & Supplements” (Lippincott Williams & Wilkins, Philadelphia, PA, 2008).
6. Sabinsa Corporation accessed Apr. 30, 2010.

Published in WholeFoods Magazine, July 2010
“Consumer Bulletin” is reprinted with permission from Whole Foods magazine and is provided for educational purposes only by your local retailer. No part of this article is intended as medical advice. Always consult your health care provider for any medical problems.

Headaches and Migraines:  What’s the Difference?

While headaches can range from mild to chronic, migraines are an especially acute type of pain that affect approximately 28 million Americans. Before the pain starts, many sufferers experience an “aura,” which can cause vision problems such as flashing lights. These episodes can also involve nausea and dizziness, as well as extreme sensitivity to light and sound (1).

While the causes for migraines are not concrete, Jacob Teitelbaum, M.D., director of the Annapolis Research Center for Effective Fibromyalgia/CFS Therapies, believes they are “common endpoints for many different underlying problems.” These problems can include excessive contractions and expansion of brain blood vessels, muscle spasms and low levels of serotonin (1).

Common Headache Causes

One might be suffering from a headache for numerous reasons.

•About 75% of headaches are tension headaches, which are often caused by stress (2). Such headaches can be felt at the base and the top of the head and often behind the eyes and across the forehead (1). They are caused by muscle spasms in the neck and shoulders, which then move on to strain the scalp (2).
•Sinus headaches are caused by bacteria buildup in sinus cavities, which can cause swelling and pressure leading to head and facial pain. Treating the infection will resolve these headaches (2).
•Temporo mandibular joint dysfunction (TMJ) can cause headaches due to tightness of muscles in the jaw (1).
•Many women experience migraines as a part of premenstrual syndrome (PMS). These are triggered by a drop in estrogen level.
•Food allergies also cause headaches and are largely responsible for children’s migraines. The most common food trigger is wheat, followed by oranges and eggs (1). To help diagnose an allergic headache, keep track of when headaches occur and what was ingested before the pain began (2).

Get Relief the Natural Way

A number of natural supplements may aid headache sufferers. According to Carolyn Dean, M.D., N.D., feverfew is an important herb to use against headaches, as it appears to have anti-inflammatory properties and is safe enough for daily use (2). Another herb found to lessen headache pain is butterbur, which may affect the pressure on blood vessels and calcium channels, two possible causes of headaches (3). Fish oil has also been found to lessen headache frequency, possibly due to its omega-3 fatty acids that may lower triglycerides (4).

Magnesium is an important natural source of migraine relief. It can be taken as a preventative measure, as well as in cases of premenstrual migraines. Also, since magnesium relaxes muscles, it may also lessen the pain of tension headaches (5).

Acupuncture can be used in cases of chronic and tension headaches. It has been found to reduce the pain and frequency of headaches, along with improving function and energy in patients (1).

If natural supplementation does not decrease your headache pain, do not rule out painkillers. Talk to your doctor and follow any recommendations.

Change Your Life, Lose the Pain

If you are suffering from headaches, it may help to consider some long-term lifestyle changes. You may consider changing your sleep position. Poor sleep position, especially lying on the stomach, can lead to neck and head pain (2). Consider trying a special pillow for neck support to reduce tension.

As stress is a leading cause of headaches, finding ways to reduce stress is a positive step. Try putting a cold pack on your forehead, eyes or neck, or taking a hot shower or bath to relieve stress. A head or neck massage may also help reduce tension.

Yoga may also be effective. The gentle stretching and breathing can help reduce muscle tension and promote relaxation and better posture (2).

If suffering from allergic migraines, a change in diet may be helpful. Research has found that eliminating triggers such as wheat, eggs, chocolate, dairy, sugar, coffee and tea help relieve migraines. The elimination of cigarette smoke also may benefit headache sufferers (2).

Living Headache-Free

There are many different routes to consider when suffering from headaches. To find the most effective one for you, talk to your doctor and determine what kind of headache or migraine you are experiencing. From there, you can decide how you want to seek relief. WF

References
 
1.J. Teitelbaum, “Pain Free1-2-3″ (Deva Press, Annapolis, MD, 2005).
2.C. Dean, “Dr. Carolyn Dean’s Natural Prescriptions for Common Ailments,” Second Edition (Keats, Lincolnwood, IL, 2001).
3.National Headache Foundation, “Fish Oil for Migraines,” accessed April 5, 2010.
4.WebMD, “Butterbur (Petasites Hybridus) for Migraine Headaches,”  accessed April 5, 2010.
5.N.K. Fuchs, “User’s Guide to Calcium and Magnesium” (Basic Health Publications, North Bergen, NJ, 2002).

Published in WholeFoods Magazine, June 2010
“Consumer Bulletin” is reprinted with permission from Whole Foods magazine and is provided for educational purposes only by your local retailer. No part of this article is intended as medical advice. Always consult your health care provider for any medical problems.

As spring arrives, bringing with it green grass and beautiful flowers, irritating allergies start to make their comeback. Frequent sufferers are all too familiar with the congestion and uncomfortable sinus pressure that this season brings. If you’ve exhausted the decongestant shelves and you’re tired of trying sprays and pills, reach for something a little different—a neti pot.

What Is a Neti Pot?

The neti pot comes from an ancient technique used in Eastern cultures known as Jala neti. Originally used in yoga traditions, people in India and Southeast Asia have been using nasal irrigation for centuries. This practice has become popularized in Western culture recently, as the neti pot has been featured and demonstrated on television talk shows.

This small teapot-shaped object serves as a gentle, natural way to clear nasal passages. Many people suffering from nasal congestion use neti pots to pour a saline solution through the nostrils. Users report that this nasal irrigation system helps to keep the nose’s mucus linings clean and refreshed, clearing them of dust and bacteria that collects as you breathe (1).

Anecdotal evidence suggests that the neti pot may help combat a number of health issues. Repeated use is said to lessen allergy symptoms and uncomfortable nasal congestion. Some surgeons have recommended the use of a neti pot for patients who have undergone sinus surgery to clear away the crusting of nasal passages and speed healing. People with sinus problems caused by bacteria or environmental irritants also use it to reduce facial pressure and pain (2). Even if you do not have a specific health issue, the neti pot may help you consistently breathe more freely by keeping your nose clear of contaminants.

How Do You Use It?

The neti pot may first strike you as an unusual method, but it is very simple to use. Fill the pot with lukewarm water and add about a quarter teaspoon of non-iodized salt, like sea salt. Some neti pot makers offer specially formulated salt mixtures to add to the water for added benefits. One manufacturer, for example, offers a neti pot blend of peppermint extract, eucalyptus extract and menthol to help soothe passages as the water flows. Xylitol is also part of some proprietary blends, which is said to help flush out foreign material from mucus membranes and lessen bacteria’s ability to adhere to surfaces inside the nose (1). Shoppers should be careful about making their own blends at home, though, and should purchase prepackaged neti pot solutions for added benefits if they don’t have expertise in blending their own.

Once the solution has been added to the pot, position yourself over a sink, put the spout in one nostril and pour the solution through. While pouring the water, tilt your head slightly away from the pot and breathe through your mouth. The water should run through the opposite nostril within a few seconds, depending on how clogged the nasal passages are. Then, refill the pot and pour the water through the second nostril. Blow your nose after use to remove any leftover mucus (3). Most neti pots come with step-by-step instructions and there are numerous demonstrative videos on neti pot Web sites. Don’t hesitate to talk to your local natural products retailer for tips, too.

How often to use a neti pot depends on your needs. Some people use it every morning after waking up to refresh nasal passages. After exposure to dust or smoke, the neti pot can be used to wash these out. Also, if spending time in a dry environment or during allergy season, the neti pot can be used multiple times a day to keep your nose clean and remove any extra mucus (1). When having specific nasal problems, daily use is recommended, but when no symptoms are occurring, using it three times a week is generally sufficient to keep passages clear (2).

Since this nasal irrigation system uses a mild saline solution, some users with dry, cracked nasal membranes experience stinging or irritation. Occasionally, nosebleeds occur, though these are very rare. To prevent these effects, make sure the neti pot is always cleaned before use to prevent bacteria buildup (2). Remember, using a neti pot shouldn’t be painful or uncomfortable; if it is, stop and seek the advice of a professional.

Where Can I Get One?

Neti pots come in a variety of colors and styles, including those made of ceramic, metal or plastic. Some companies are designing specialized versions of the neti pot, such as those made with eco-friendly materials (3), smaller spouts for children and even a squeeze bottle shape (4). Most neti pots cost between $10 and $20 and can be purchased at your local health food store (2). WF

References

1. The Himalayan Institute, accessed February 22, 2010.
2. WebMD, “Nasal Saline Irrigation and Neti Pots,”  accessed February 22, 2010.
3. Betti Pot, accessed February 22, 2010.
4. Dr. Hana’s Nasopure, accessed February 22, 2010.

Published in WholeFoods Magazine, April 2010
“Consumer Bulletin” is reprinted with permission from Whole Foods magazine and is provided for educational purposes only by your local retailer. No part of this article is intended as medical advice. Always consult your health care provider for any medical problems.

The Low-Carb Diet
From Atkins to South Beach, the idea of cutting carbohydrate intake to promote weight loss has increased in popularity as time has gone on. But it has become more refined over the years, with less of a “hello, bacon!” mindset and more of one in which green vegetables—an often-forgotten component of the original Atkins diet—have become more prominent.

Carbs are a problem for many people simply because the refined stuff—white sugar, flour and rice, to say nothing of the ever-popular French fry—has overwhelmed the standard American diet, driving up blood sugar and weight levels in tandem. In response, low-carb proponents advise cutting intake of such foods as bread, sweets, pasta and starchy vegetables in favor of lean proteins, low-starch veggies and moderate amounts of full-fat dairy. Most diets of this type have a very strict “intake” phase, after which small amounts of whole grains and other healthy carbs are reintroduced.

The Gluten-Free Diet
For some people, baked goods and pasta cause distress that goes beyond unwelcome numbers on the bathroom scale. These people are allergic to gluten, a protein found in wheat, rye, barley and other grains. And it’s not just the obvious foods they have to wary of; manufacturers use gluten in processed products ranging from condiments to ice cream.

The first step in going gluten-free is to not only get rid of foods that contain gluten but to also scrub down all cabinets, cutting boards, cookware and appliances such as toasters. The next step is to restock with gluten-free grains such as amaranth, quinoa, millet and buckwheat (don’t let the name fool you), along with natural texturizing agents such as xanthan and guar gums. Gluten-free flour sources include garbanzos, corn, rice, soy, sorghum and tapioca, as well as potato starch.

The Vegan Diet
There are your typical milk-is-fine vegetarians—and then there are vegans, who steer clear of anything animal including eggs, dairy, fur and leather. Many of the roughly 1 million vegans in the US approach veganism less as a diet and more as a philosophy. They see avoidance of resource-intensive animal products as an ethical issue with consequences for not just individual but also planetary health.

Often people ease into veganism, using an increasingly vegetarian diet as an entryway into meatless eating before cutting out eggs, butter and cheese. Plants can provide adequate protein as long as a variety of foods are eaten over the course of a day. But vegans do have to make sure they get enough vitamin B12 in their diets; this is especially true of children and pregnant or breastfeeding women.

The Raw Diet
We have come full circle, from raw food to cooked food to, for an increasing number of people, raw food. The difference is that today’s raw foodist is aided by modern technology including food processors, high-end blenders, juicers and dehydrators, all of which enliven the raw diet with a range of flavors and textures that would do a gourmet chef proud.

As with the vegan diet, the raw diet can adapted in stages. Growing herbs on a sunny windowsill and soaking seeds for sprouts is an easy first step; soaked seeds and nuts can also be processed into grain-like mixtures and further processed into milk substitutes. Some raw foodists do consume dairy and meat, which should always be obtained from carefully screened suppliers (people with impaired immune systems should speak to a healthcare provider first).

Losing Weight Naturally
Weight loss may not be the only reason for adopting a different manner of eating, but it remains far and away the most popular. If that applies to you, blame Mother Nature. “The human body is designed to gain weight and keep it on at all costs,” says Mark Hyman, MD, editor-in-chief of the journal Alternative Therapies in Health and Medicine and author of UltraMetabolism (Atria). He explains that because people spent thousands of years fighting off starvation, “the genes and molecules that control our eating behavior were shaped by those times.”

Just because losing weight goes against your body’s instincts doesn’t make it impossible. First, find the diet that best suits your needs. Try an eating plan—low-carb, raw, whole-grain, etc.—for several months. If it doesn’t work, don’t kick yourself. Simply try another approach until you find the one that works. Don’t forget exercise; physical activity helps trigger the kind of metabolic changes that lead to lasting weight loss.

Once your basic diet-and-exercise plan is in place, supplementation can help support your efforts. Green tea extract increases metabolism and fat-burning (International Journal of Obesity 9/09). Other metabolism-boosting herbs include rhodiola, which also fights fatigue; ashwaganda, which helps bring the body back into balance; and yerba maté, South America’s answer to coffee. Garcinia cambogia, a pumpkin-like fruit native to India, contains a substance called hydroxycitric acid (HCA), which inhibits an enzyme that helps turns excess carbohydrates into fat. This allows the extra carbs to be burned off. Coleus forskohlii, a relative of the common garden coleus, contains forskolin, a compound that increases levels of cyclic AMP. This results in not only increased fat metabolism but increased thyroid function as well. The thyroid, as the body’s master energy controller, plays a key role in proper metabolism; alternative practitioners have long used kelp, a form of seaweed, to support healthy thyroid function. Flax seed, an omega-3 source, helps you feel satiated.

In addition to herbs, a number of nutrients help support weight loss. CoQ10 (now available as ubiquinol) is required for energy production, as is the amino acid L-carnitine. Resveratrol helps fight insulin resistance, allowing cells to burn fuel efficiently. And the green food spirulina provides a concentrated source of high-quality nutrition.

by Lisa James
Energy Times - June 2010

For many, bicycling brings to mind leisurely rides down quiet lanes, an idyllic pastime that is associated with open suburban byways and laid-back rural life. While that image is certainly true to an extent, more Americans—particularly those in cities—are placing their feet on pedals and hitting the road for recreation as well as health benefits.

Douglas Meyer, 40, a marketing consultant and avid bicyclist in Saratoga Springs, New York, found what he says was an unexpected benefit: increased mental acuity. “Riding my bike, even if just on my short commute to and from my office, helps me clear my mind and relax, even on the toughest of days,” Meyer says.

The US Census Bureau’s 2008 American Community Survey shows that bicycle commuting in America rose by 43% between 2000 and 2008, signaling a shift from cycling as primarily a means of recreation. Instead, more Americans are embracing biking as a daily routine that provides both transportation and fitness.

“Cycling has multiple benefits,” says enthusiast Liz Applegate, PhD, director of sports nutrition at University of California—Davis, new home of the US Bicycling Hall of Fame. “When you raise your heart rate, and as your muscles are demanding more oxygen to fuel pushing the pedals around, your body adapts, and you build cardiovascular fitness.”

Driving Down Weight
“Bicycling is also an excellent way to build muscle strength in your legs, as well as burn calories and control weight,” adds Applegate, author of Eat Smart, Play Hard (Rodale). The average person who rides at a moderate pace for an hour, for example, can burn between 400 and 600 calories.

Applegate points to a recent study, published by the Journal of the American Medical Association (3/24/10), which found that women who exercise daily are better able to control their weight. Bicycling, Applegate says, can provide that regular exercise, and outdoor biking can burn even more calories when riding up hills or against the wind.

Bicycling may also help lower the risk for cardiovascular disease, Alzheimer’s disease, cancer and other “ailments that come along with inactivity and aging,” Applegate says. Bicycling helps your body process carbohydrates, allowing it to better balance insulin levels. “The likelihood that a person would develop type 2 diabetes is lower when they are routinely outside cycling and doing other activities,” she says. “You pretty much can’t go wrong with cycling.”

Running and other forms of exercise can benefit the body in many of the same ways, but bicycling has distinct advantages. Although it may seem counterintuitive, cycling is actually associated with lower injury risk. This is in part because bike riders, unlike runners, don’t bear their full body weight and are less likely to strain their joints. These virtues also tie in directly to the overall accessibility of biking. As Applegate notes, “Especially if you’re somewhat overweight, you can go out and ride for 20 minutes; some people can’t go out and run for 20 minutes.”

Fuel Up
For those bicycling regularly, there are added dietary considerations. “A person who is cycling will want to have more quality carbohydrates in their diet at every meal, so that means about three pieces of fruit a day and, optimally, five servings of vegetables,” Applegate recommends. She concedes that the heavy emphasis on vegetables may seem like much to consume in one day. But a little culinary creativity can help—adding chopped vegetables to a salad, for example, or grabbing a handful of raw veggies for a snack or with lunch.

Applegate says that you should always have adequate fuel stores before riding. If you wake up in the morning and decide to head out, for example, she recommends eating a bowl of cereal or a piece of fruit beforehand. “You’ve gone hours without eating during the night, and your body does need some fuel,” she says, “both for your brain and your muscles.”

Cyclists should also maintain adequate protein stores. “That means having protein at every meal,” says Applegate. Good sources of protein include lean meats, tofu, soy milk, dairy products, eggs, fish and poultry.

Saddle Up
Whether you are new to the sport or haven’t been on a bike in years, it’s important not to rush into it, both literally and figuratively. Andy Clarke, president of the League of American Bicyclists  in Washington DC, recommends visiting a local bike shop either to purchase a new bicycle or make sure that your trusty old one is in top shape.

Clarke also suggests easing into cycling by talking to local bikers and sizing up the neighborhood streets. And if you’re unfamiliar or uncomfortable bicycling in traffic, he recommends looking into area cycling instructors, many of whom are certified and in the extensive LAB network. Even if you feel fairly confident about your ability, Clarke encourages people to review basic hand signals and reacquaint themselves with braking. “Get yourself back into the biking mindset,” he says. Male bicyclists may also want to investigate links raised between the sport and infertility. In fact, certain saddles have been designed specifically to stave off concerns about impotence.

When you feel confident in hitting the road, it’s best not to take on any long rides at first. “Don’t try anything too ambitious if you haven’t been on a bike for awhile,” suggests Clarke. Whether you’re planning on biking to a nearby park or trying out a route to your job, it’s best to set out during a relatively quiet time of the day, ideally during the weekend, and make a few dry runs to get the lay of the land, allowing yourself plenty of time so that you don’t feel rushed.

Safety, both for bicyclists and those around them, is key. A comprehensive guide to buying biking helmets can be found at the website for the Bicycle Helmet Safety Institute . Right-of-way issues are straightforward. “When bicyclists are traveling with traffic, they have the same rights and responsibilities as those driving motor vehicles,” says Lois Chaplin, bicycle and pedestrian specialist at the Cornell Local Roads Program in Ithaca, New York.

Although issues among cyclists, automobiles and pedestrians can certainly arise, Clarke notes that they can be minimized by maintaining awareness and respect when out and about, a philosophy encapsulated by LAB’s Share the Road campaign.

Bicycling can help you stay fit, get from point A to point B, and, hopefully, enjoy yourself in the process. What’s more, you’re also helping the environment. By opting for person-powered, two-wheeled transportation, you’re helping cut down on climate-changing carbon emissions and ever-frustrating traffic congestion. And you’re saving money by cutting down on your own fossil-fuel consumption.

To these ends, Applegate believes bicycling is fully appreciated as an endeavor that is both fun and functional. “Look at it as a practical way to go about your day,” she says, “while being good to the environment and your body at the same time.”

by Eric Schneider
Energy Times – June 2010