單味印度草藥 多重益處(二) Single Herbs. Multiple benefits.(Part 2)

三果實 (Triphala)：三果實能加強消化力，也有溫和通便作用，含印度醋栗、訶子和油欖仁三種果實成分。三果實的排便作用不會產生依賴性，並促進消化道健康。

木橘果(Bael)：木橘果具有促進消化、驅蟲和抗炎等特性。木橘果對治療腹瀉、痢疾和蠕蟲感染非常有用。

姜黃(Haridra, Turmeric)：姜黃具有抗過敏、抗炎和抗細菌感染的性質。姜黃用於皮膚感染和過敏非常有效。

茜草 (Manjishtha)：茜草有助排毒清血，能有效對抗強光造成的斑點、皮膚粉刺和黑斑。茜草能保護皮膚細胞免受感染。

香膠樹(Shuddha guggula)：香膠樹有助降低血液中的膽固醇水平。香膠樹對調節脂質代謝非常有效，故能控制體重和減少身體多余脂肪。

黃細心(紅骨蛇)(Punarnava)：黃細心有助於減少尿道感染，對女性泌尿道感染（UTI）尤為有效。黃細心能促進泌尿系統健康。

刺毛黧豆 (Kapikachhu,Mucuna Dopa)：刺毛黧豆有助改善情緒和發揮壯陽作用。 它也有助於增加精子數量。

刺蒺藜（Gokshura）：有助提高男性的性慾和性功能。刺蒺藜能增加流向陰莖的血流量，從而提高勃起效果。

纈草（Tagara）：有助促進睡眠與改善睡眠障礙。它也有助於平復緊張不安和情緒困擾。纈草可長期服用，不會成癮。

武靴葉（Meshashringi）：武靴葉有助於減少對甜食的渴求，也能有效降低血糖水平，對預防血糖過高非常有用，糖尿病或肥胖人士均適合服用。

鴨嘴花(Vasaka)：能幫助呼吸更舒適，也能溶解粘液，能擴張支氣管及具有祛痰特性。

Triphala: Triphala strengthens weak digestion and exerts gentle laxative action through extracts of Indian Gooseberry, and Chebulic and Berlleric Myrobalans.  Triphala is non-habit forming, and helps ensure that the digestive tract works at the optimal level.

Bael: Bael has digestive, anthelmintic, and anti-inflammatory properties.  Bael is useful in treating diarrhoea, dysentery, and worm infestations.

Haridra: Haridra offers anti-allergic, anti-inflammatory, and antimicrobial properties.  Haridra is useful in skin infections and allergies.

Manjishtha:  Manjishtha helps detoxify blood and treats sun spots, pimples, and dark spots effectively.  Manjishtha protects the skin tissue from the damage caused by infections.

Shuddha guggula: Shuddha guggulu helps lower blood cholesterol levels.  Shuddha guggulu have a well-established role in regulating lipid metabolism thus support weight control and body fat reduction.

Punarnava: Panarnava helps reduce the misery of urinary tract infections(UTIs) in susceptible women.  Punarnava supports a healthy urinary system.

Kapikachhu: Kapikachhu helps improve mood and exerts aphrodisiac qualities.  Kapikachhu helps boost sperm count.

Gokshura: Gokshura helps improve male sexual desire and performance.  Gokshura increases blood flow to penis, thus improves the quality of erection.

Tagara: Tagara promotes sleep in people with sleep disturbance.  Tagara helps calm nervous unrest and emotional troubles.  Tagara is safe for long-term use and non-habit forming.

Meshashringi: Meshashringi helps reduce one's craving for sweet foods.  Meshashringi helps in lowering blood sugar levels, and is useful for prodiabetics, diabetics, and obese diabetics.

Vasaka:Vasaka provides respiratory comfort with mucolytic, bronchodilatory and expectorant properties.

單味印度草藥 多重益處(一) Single Herbs. Multiple benefits.(Part 1)

印楝Neem：
印楝具有抗細菌和抗真菌特質。它能增強免疫系統，改善皮膚健康。

婆羅米Brahmi：
婆羅米以其鎮靜作用最著名。它有助增強警覺性，並提高記憶力。

苦瓜素Karela：
苦瓜素有助調節碳水化合物代謝。它有助平衡胰島素分泌，有利血糖控制。

大蒜素Lasun：
大蒜素有助平衡脂肪和膽固醇水平。

聖羅勒Tulsi(Tulasi)：
聖羅勒具抗菌和消炎特性。它有助舒緩呼吸系統疾病、季節性發燒，也能有效治療咳嗽、感冒和喉嚨痛。

阿朱那(Arjuna)：
阿朱那有助促進血液循環和增強心臟肌肉，對心臟健康非常有益。

睡茄(Ashvagandha)：
睡茄是印度草本舒緩神經緊張的良方。它會安定和讓思路清晰。它對高血壓和焦慮癥等均有療效。

油甘子(Amla)：
油甘子是自然界的所謂維他命C倉庫，含大量抗氧化劑。它有助促進機體免疫力，幫助消化，治療呼吸道感染、咳嗽和感冒也非常有用。

乳香(Shallaki)：
乳香對減輕關節疼痛發揮重要作用。乳香有助維護關節健康。

青牛膽心(Guduchi)：
青牛膽心能強化機體抗感染能力。青牛膽心有助增強白血細胞活性，提高免疫力。

蘆筍草(Shatavari)：
哺乳期婦女服用蘆筍草，有助調節荷爾蒙分泌，幫助增加奶量。蘆筍草也能改善產後婦女健康。

Single Herbs.  Multiple benefits.
Neem:Neem has anti-bacterial and anti-fungal qualities.  It boosts the immune system from within and helps maintain a clear, blemish free and healthy skin.

Brahmi:Brahmi is renowned for its calming effect on the mind.  It enhances general mental alertness and also improves memory.

Karela:Karela is very useful in regulating carbohydrate metabolism.  It normalizes insulin secretion and keeps blood sugar in control.

Lasun:Lasun is used to control excess conversion of liqids and cholesterol.

Tulsi:Tulsi has both anti-microbial and anti-inflammatory properties.  It helps cure respiratory disorders, seasonal fever and is also effective in cough, cold and sore throat.

Arjuna:Arjuna promotes blood circulation and strengthens cardiac muscles.  It is very beneficial for the heart.

Ashwagandha:Ashwagandha is an herbal anti-stress agents.  It calms and revitalizes the mind.  It also combats stress disorders like hypertension and anxiety disorder.

Amla:Amla(Amlaki) is a nature's storehouse of Vitamin C.  It also contains antioxidants.  It promotes immunity, aids digestion and is useful in treating respiratory tract infections as well as cough and cold.

Shallaki:Shallaki plays a useful role in relieving joint aches and arthritic pains.  It maintains and supports healthy joints.

Guduchi:Guduchi builds the body's resistance to infections.  Guduchi helps enhance the activity of white blood cells, and improves the immune system.

Shatavari:In nursing women, shatavari supports lactation by regulating the hormonal secretion.  Shatavari improves postpartum health.

草本香料有助維護人體健康 Healing Spices: Protect Health Year-round

烹飪用草藥和香料為食物增添美味外，還有更多功能。這些調味劑含有重要的植物化合物，有助抵抗癌癥、舒緩糖尿及心臟疾病，並有助減輕因感冒和流感引起的疼痛和不適癥狀。許多草藥和香料如生薑、牛至、百里​​香等能消退食源性致病菌。其他如薑黃（含有薑黃素，即咖哩中的黃色），已被證明是預防酒精相關肝損害的有用草藥。

常見草藥和香料的藥用價值：
荳蔻 
可用於消化不良。它含有案葉素，具有防腐、防口臭，舒緩充血及脹氣等癥狀。
辣椒 
 對抗食源性細菌，並有助預防心血管疾病和呼吸道感染。
肉桂
 抗菌劑和抗氧化劑，也提高胰島素敏感性，同時降低膽固醇和甘油三酯。
丁香
 高效抗氧化劑，天然防腐劑和抗痙攣草藥。丁香油是安全有效的天然抗牙痛成分。
芫荽
 用於消化不良和腸胃脹氣。
尤加利樹
 天然防腐劑和減充血劑，適用於芳香療法及蒸氣吸入，也有膠囊和茶等補充劑形式。
大蒜
 高效抗菌，舒緩感冒和鼻塞，對抗動脈阻塞，降低血壓。也幫助對抗癌癥，治療糖尿病，雷諾氏病和真菌感染。(由於服用大蒜或會抵消益生菌作用，建議2者分開服用)。
薑
具有抗菌特性故常用於煮菜，有助改善口腔衛生，強力抗氧化劑，能顯著降低血脂，促進血液循環，並有助輕關節炎膝關節疼痛。對解酒和暈車均有功效。薑這種香料用於醫藥範疇已有數千年歷史。
甘草
 甘草有助抵抗呼吸道感染;而去甘草酸的甘草素（DGL）則有助改善消化問題。甘草是被廣泛應用的草藥，在世界上應用量僅次於姜。
沒藥
 沒藥屬於芳香類樹脂，具防腐作用，能針對口腔潰瘍、割傷及牙齦疾病。
牛至
 有效抗菌，對食源性致病菌特別有效，並有效針對多種癌癥。牛至比普通草藥高20倍抗氧化活性，是一種強有力消炎草本成分。
薄荷 
 抗菌、解痙以及幫助溶解膽結石。
迷叠香
 所含酚類物質具有抗癌特性、抗炎和強力抗氧化等好處。一些研究表明，迷叠香有助對抗白內障和老年癡呆癥。
鼠尾草
 適用於胃部不適，可增強記憶力。
八角
 有助支氣管祛痰，舒緩腸胃不適。
百里香
 針對各種細菌和真菌感染非常有效，可用於咳嗽。
薑黃
 含有薑黃素，有助降低炎癥反應和2型糖尿病的風險，有助對抗老年癡呆癥、克羅恩病、抑鬱癥、心臟衰竭、類風濕關節炎和抑制腫瘤生長。黑胡椒素能大大提高了薑黃在體內的吸收率。

Healing Spices: Protect Health Year-round
Cooking with herbs and spices provides far more than tasty food. Powerful plant compounds in these seasonings help fight cancer, diabetes, and heart disease, while working to relieve pain and the discomforts associated with seasonal bouts of colds and flu.  Many herbs and spices—like ginger, oregano, and thyme—help fight foodborne pathogens to prevent those annoying digestive “bugs” that no one wants to deal with over the holidays. Others, like turmeric (containing curcumin, which gives curry its yellow color), have been  shown to be protective against alcohol-related liver damage.

Healing Herbs & Spices
Cardamom (Elettaria cardamomum) can be used for indigestion. It contains cineole, an antiseptic that’s effective against bad breath,  congestion, and flatulence.
Cayenne (Capsicum spp.) Antibacterial that fights food poisoning and helps prevent cardiovascular disease and respiratory infections.
Cinnamon (Cinnamomum spp.) Antimicrobial and antioxidant that also improves insulin sensitivity while lowering cholesterol and triglycerides.
Clove (Syzygium aromaticum) High in antioxidants; also antiseptic and antispasmodic. Oil is safe and effective for toothache.
Coriander (Coriandrum sativum) is used for indigestion and flatulence.
Eucalyptus (E. globulus) Antiseptic and decongestant useful in aromatherapy and steam inhalation; also available in capsules and teas. 
Garlic (Allium sativum) Antimicrobial beneficial for colds and nasal congestion; fights clogged arteries and lowers blood pressure. May also help fight cancer, treat diabetes, Raynaud’s disease, and yeast infections.   Can counteract probiotics, so take separately.
Ginger (Zingiber officinale) Antimicrobial useful in food preparation and oral health; antioxidant that significantly lowers lipids, aids circulation, and may help relieve arthritic knee pain. Effective for morning and motion sickness. This popular spice has been safely used medicinally for millennia.
Licorice (Glycyrrhiza spp.) Take standard licorice for respiratory infections; use deglycyrrhizinated (DGL) products for digestive problems. Most widely used herbal remedy in the world after ginger.
Myrrh (Commiphora myrrha) Aromatic resin; antiseptic tincture for canker sores, cuts, and gum disease.
Oregano (Origanum vulgare) Antimicrobial effective against foodborne pathogens, even antibiotic-resistant bacteria; may be useful against several cancers. Has 20 times the antioxidant activity of other herbs; a potent anti-inflammatory.
Peppermint (Mentha x piperita) Antibacterial and antispasmodic; helps dissolve gallstones.
Rosemary (Rosmarinus officinalis) Contains phenols with anticarcinogenic, anti-inflammatory, and antioxidant benefits. In some research, helps fight cataracts and possibly Alzheimer’s disease.
Sage (Salvia officinalis) is used for upset stomach; may enhance memory.
Star anise (Illicium verum) is used as a bronchial expectorant and to soothe gastrointestinal complaints.
Thyme (Thymus vulgaris) Antimicrobial effective against a variety of bacteria and fungi; useful for coughs.
Turmeric (Curcuma longa) Contains curcumin that reduces inflammation and risk for Type 2 diabetes; may help fight Alzheimer’s disease, Crohn’s disease, depression, heart failure, rheumatoid arthritis, and tumor growth.  Black pepper greatly improves turmeric’s absorption in the body.

阿育吠陀印度草藥生活方式帶您輕松入睡 Get a Good Night’s Sleep: The Ayurvedic way

許多人有睡眠問題。如果缺乏充足睡眠，長遠來說可能患上許多疾病的風險會增加。阿育吠陀印度草藥學是一種古老醫學系統。如有睡眠問題，不妨參照這種傳統醫學理論為我們提供的有用建議。

DOSHA影響睡眠樣式
首先，印度草藥學有所謂DOSHA（能量類型或體質)的分別。不同DOSHA人士可能遇上不同類形的睡眠問題。理解每個人屬於那種DOSHA對改善睡眠質量非常重要。
VATA類型人士傾向於睡眠不穩，這是由於他們通常有緊張和焦慮的特質，而大部分的失眠問題往往起源於VATA不平衡。VATA型失眠可能源於思考過度和擔憂心情，或對於其他人或四周環境反應過大。
PATA類型人士雖然睡眠時間少，但睡眠質素可以是良好的。一個例子是某大公司經理每日只有四小時睡眠，有時午後小休，但身體健康精神爽朗。PATA類型也有失眠的例子，不過多數由於一些情緒問題，例如事情未解決、憤怒、怨恨和嫉妒所導致。
KAPHA類型人士比較傾向於長時間沈睡。有時過多的睡眠反而進一步加劇睡眠不適。KAPHA類型人士很少遇到失眠。反而這類人士如果能適當減少睡眠時間及減少午睡，他們的健康會因此而獲益。

睡多久才足夠？
印度草藥醫生通常會建議六至八小時睡眠時間。KAPHA人士應適當減少睡眠時間，而VATA人士則應適量增加睡眠時間。每天的睡眠時間建議跟隨大自然規律，日出而作日入而息。VATA類人士如果不堪壓力或體力透支，可於午後小睡片刻。阿育吠陀印度草藥崇尚的生活方式，晚上十點上床，十一點前入睡，早上六點起床。但我們怎樣才能做到這一點？

幫助入睡的建議
阿育吠陀建議每晚預留時間悄悄檢討當天的一切。這種做法有助於釋放一天的緊張和過度關切，心靈平靜，煩惱拋諸腦後。練習瑜伽式子也有幫助，但避免刺激性或帶氧運動。使用精油按摩頭部，例如選用細磨麻油，然後洗個溫水澡，有助促進睡眠。VATA主導的人士可將精油按摩腳部，有助心情平靜。再洗個溫水澡效果更好。VATA主導類型人士晚飯挑選這些食物也有幫助：五穀雜糧、根莖類蔬菜、乳製品、牛奶和酥油煮出來的米飯。不要吃太飽，但分量必須足夠維持直早上但不會引起胃部不適。歌唱、吟誦、聽著平靜的音樂、置身於歡樂氣氛都有助良好睡眠。PATA類型失眠人士選用一些天然植物補充劑也有助平息睡前的精神刺激。睡床應該選用天然材料制造，也要確保不受動物或兒童幹干擾睡眠。房間應保持涼爽、乾燥、舒適、整潔，及盡可能減少電子燈光、噪音或振動。睡房避免安放電視和電腦。很多人會受到電視畫面干擾而失眠。睡前避免看電視、聽刺激音樂或玩電子遊戲。閱讀一些輕松或啟發性的內容，或聽輕音樂，祈禱和冥想都有助沈睡。禱告是與自己談話，冥想是靜聽自己心底話！這些生活方式都有助睡眠平和，如有需要可喝少量熱牛奶。如對奶製品過敏，可食用加熱的米水、椰奶、杏仁露，或其他果仁奶，添加少許肉荳蔻和/或積雪草。肉荳蔻是很好的鎮靜劑，但如每日過度使用，可能會導致腦筋遲鈍。

每日服用印度草藥睡茄一至四粒，喝溫牛奶和少量原糖有助人體應對壓力，並獲得深沈而平靜的睡眠。印度草藥油Bhringaraj塗於頭皮或髮線能起鎮定作用，避免精神過度活躍。蜘蛛香和纈草也能穩重情緒。洋甘菊茶對各種體質人士都是不錯的選擇，您可能需要試驗一下，看看什麼最適合你。祝您獲得甜蜜的夢！

Get a Good Night’s Sleep: The Ayurvedic way
Many people have sleep problems. Without adequate sleep, we are at risk for many diseases. Ayurveda, an ancient science of healthcare, offers sage advice in the slumber department.

Dosha Sleep Styles First, it is important to understand the typical quality of sleep experienced by each dosha (energy type).
Vata individuals tend toward interrupted sleep. This is due to their nervous and anxious nature, and most insomnia tends to originate from a vata imbalance. This vata-type insomnia can stem from excessive thinking and worrying as well as hypersensitivity to people and surroundings.
Pitta individuals may get moderate to little sleep, but it is sound. An example would be the efficient owner of a large company who functions well on four hours of sleep and a power nap. A pitta-type insomnia, though, can result from unresolved emotions like anger, resentment, and jealousy.
Kapha individuals tend towards heavy, prolonged, and excessive sleep, which further exacerbates the sluggishness of their natural constitution. Kaphas rarely experience insomnia. They will derive health benefits from purposefully shortening their sleeping time and not napping during the day.

How much is enough?
Ayurvedic practitioners often recommend between six and eight hours of sleep a night. A kapha may need less, while a vata may need more. When aiming for longer sleep, it is important that it be had before sunrise to be in harmony with nature. A vata-dominant person could also nap in the afternoon if overwhelmed or depleted. Most Ayurvedic lifestyle recommendations include instructions to be in bed by 10 pm, asleep by 11 pm, and up by 6 am. How do we make that happen?

Aids to Slumber
Ayurveda recommends setting aside time in the evening to quietly review the day. This practice helps to release the tensions and concerns of the day and to empty the mind of bothersome thoughts. Yoga asanas are valued, but no stimulating or aerobic poses should be done. Oil massage of the head—especially with grounding sesame oil—followed by a warm bath promotes a sound sleep. Applied to the feet of a vata-dominant person, the sesame oil anchors and calms. Follow by a warm bath for best results. For some vata-dominant types, heavier food for dinner helps. In Ayurveda, that means whole grains, root vegetables, dairy, and boiled rice with milk and ghee. The last meal of the day should sustain you until breakfast but not cause gastric distress. Singing, chanting, listening to calm music, and placing oneself in joyful circumstances are good preparations for sleep. Pitta-aggravated insomniacs may benefit from using soft natural botanicals to calm their irritation before bed. The bed must be conducive to sleep and free of disturbances by animals or children. The room should be cool and dry, comfortable and uncluttered, with as few electronic lights, noises, or vibrations as possible. Leave the television and computers outside the bedroom. Many people get disturbed by the evening news. Avoid this influence before bed, along with stimulating music, movies, and video games. Read something calming or inspiring, or listen to music for a few minutes. Prayer and meditation are the preamble to sleep for many. Prayer is where you do most of the talking, meditation is where you are listening! If, with all these lifestyle recommendations, you still need help with peaceful slumber, Ayurveda recommends drinking warm milk. If dairy intolerant, use warmed rice, coconut, almond, or other nut milks. To this, you can add a pinch of nutmeg and/or gotu kola.

Herbal Remedies Ashwagandha (one to four capsules) taken with warmed milk and a bit of raw sugar helps the body cope with stress and leads to deep, untroubled sleep. Medicated bhringaraj oil applied to the scalp or hairline calms the mind and excessive mental activity. Jatamansi and valerian herbs can also sedate and work for some. Chamomile tea is a good standby for all three doshas. You may need to experiment to see what works best for you. Sweet dreams!

氨基酸與運動健身 Amino-Acid and Fitness Connection

幾十年來，運動愛好者(特別是健身人士)都喜歡服用氨基酸增補劑增強肌肉能力，促進運動效果。

人體必需氨基酸
人體必需氨基酸是非常重要的氨基酸，身體需要這些氨基酸卻無法自我製造，所以必須中飲食攝取所得。當人體從飲食中獲得這些必需氨基酸後，便能夠製造很多有用的非必需氨基酸。一項研究發現，在進行負重訓練一兩個​​小時後，服用6克適當比例的人體必需氨基酸，能增加肌肉蛋白質的合成。而在負重鍛鍊前服用的話，肌肉蛋白質的合成更大為增加。研究說明在合適時間服用適當比例人體必需氨基酸可顯著提高肌肉蛋白質的合成。

支鏈氨基酸BCAA
支鏈氨基酸BCAA包括亮氨酸、異亮氨酸和纈氨酸。運動時服用BCAA有助維持肌肉組織健康，防止肌肉受到損害。愛好運動人士常於鍛煉身體後服用BCAA，以確保肌肉能迅速恢復。支鏈氨基酸也供應心臟和骨骼肌肉能量所需。一些研究表明，補充支鏈氨基酸對運動效能有增補作用，能強身健體的效果又不會讓脂肪增加。研究還表明，專業運動員使用支鏈氨基酸能防止體重和最佳運動體能下降。即使普通運動人士服用支鏈氨基酸後也有助增加肌肉量(不含脂肪)而體力也獲得明顯增加。

精氨酸
精氨酸於身體擔負幾個重要角色。它也是最普遍使用的健身增補劑。精氨酸能提高體內一氧化氮水平，這能提高運動表現。一氧化氮水平提高會促使肌肉血流量增加，為這些細胞提供更多氧氣和養分。補充精氨酸被認為能增加一氧化氮的產量，從而導致血流量明顯增加。

鳥氨酸
鳥氨酸由精氨酸分解而來。它也有助於建立肌肉和減少體內脂肪量，尤其當結合精氨酸和左旋肉鹼等氨基酸一起服用時效用更佳。鳥氨酸也是瓜氨酸、脯氨酸、谷氨酸這3種重要氨基酸合成所必需的氨基酸，為體內每個細胞提供更多能量。鳥氨酸精氨酸混合配方是的非常熱門的健身肌肉增補配方。

不過，世上並沒有什麼神奇補充劑能不做運動也促進肌肉生長。最可取的方法，是做適量運動配合健康，再補充適當氨基酸的話便能大大提高運動效能。

Amino-Acid and Fitness Connection
For decades, athletes (especially bodybuilders) have used amino-acid supplements as ergogenic aids (something that increases muscular work capacity) and to help meet athletic goals.

Essential Amino Acids
An essential amino acid is one that your body needs but does not manufacture; you must obtain it through diet. When essential amino acids are present in the diet, the body is able to make an adequate supply of nonessential amino acids. One study finds that when people take 6 grams of essential amino acids in the right proportions one or two hours after resistance training, the result is an increase in muscle protein synthesis. When they’re taken before weight training, the increase in muscle protein synthesis is even greater. When used in the right proportions and taken at the right times, essential amino acids can significantly increase muscle protein synthesis.

Branched-Chain Amino Acids
The branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—maintain muscle tissue by preventing breakdown during exercise. They’re commonly used by athletes to ensure a quick recovery after a workout. BCAAs also supply energy to the heart and skeletal muscles. Several studies suggest that supplementation with BCAAs has an ergogenic effect in people who exercise, including an increase in lean body mass. Research also shows that highly trained athletes using BCAAs are able to avoid the significant loss in body weight and decrease in peak power experienced by those not taking them. Even untrained individuals using BCAAs experience a significant increase in fat-free mass and grip strength.

Arginine
Arginine has several important roles in your body. Its most popular use as an ergogenic supplement is its ability to augment nitric oxide levels, possibly helping to enhance your performance. Nitric oxide increases blood flow to working muscles, which in turn leads to increased oxygen transport and delivery of fuel to skeletal muscle. Supplemental arginine is thought to augment nitric oxide production, leading to an increase in blood flow.

Ornithine
Ornithine is  derived from the breakdown of arginine. It helps build muscle and reduce body fat, especially when combined with the amino acids arginine and carnitine. Ornithine is also needed for the formation of citrulline, proline, and glutamic acid, three amino acids that help supply energy to every cell in the body.  Ornithine is often combined with arginine as a muscle-building supplement.

There is no magic pill that works without exercise to promote muscle growth and improve performance. But when combined with a healthful diet, amino acids may help you achieve your sports-nutrition goals.

幫助注意力集中的營養補充劑 Supplemments to help you stay focused.

很多草藥和營養補充劑都有助大腦和身體保持平靜，並幫助增強注意力。透過這些補充劑，配合一些基本膳食調理，能有效保持精神健康而穩定。

必需脂肪酸：
必需脂肪酸是值得重視的補充劑。兒童和成年人如果缺乏足夠的必需脂肪酸，經常會有皮膚乾燥、脫髮、指甲變脆、上臂皮膚不平滑，同時伴有過敏、口渴或小便頻繁等癥狀，這些也是患有ADHD病人的普遍癥狀。研究表明，兒童注意力缺乏癥可能是由於缺乏奧米加-3脂肪酸，這些包括EPA和DHA。最近的一項安慰劑對照臨床研究發現，75名兒童服用奧米加-3和奧米加-6必需脂肪酸後注意力缺乏癥的癥狀得到明顯減輕。3至6歲兒童建議每日服用250毫克EPA和DHA混合配方，7歲至11建議服用 500毫克，12歲以上可服用1000毫克。

神奇的礦物質：
脂肪酸構成了大腦大部分結構，但腦部也依賴適當礦物質才能正常工作。這些重要的礦物質又以鈣和鎂最為重要，它們有助大腦發揮各種作用，同時安定人心。具體來說，飲食中缺乏鎂與多動癥、自閉癥和兒童抑鬱癥等關系密切。 著名醫生和作者Carolyn Dean醫生說:“西醫或許會為這些孩子處方利他林Ritalin或百憂解Prozac等藥物，但更天然的選擇是考慮補充足夠的鎂。“ 注意力缺乏癥孩子可能需要額外補充礦物質，因為他們一般腎上腺素水平偏高礦物質消耗較大。建議每日補充檸檬酸鎂。

有用的草藥：
兒童和成年人想注意力更為集中，可考慮一些傳統草藥補充劑，包括銀杏葉精華。銀杏葉精華能有效提高大腦和中樞神經系統的血流量，增強記憶力和平衡心理功能。人參也有助增強注意力和幫助人體應對壓力。在最近一次研究發現，分別給予3至17歲正服用ADHD西藥治療的兒童服用銀杏葉與西洋參配方，高達74％兒童在四個星期內癥狀得到明顯改善。
古老的印度草藥補充劑也非常有用，雷公根（積雪草）對治療和改善大腦功能用途廣泛，而且臨床研究證明效果非常理想。
纈草提取物的安靜作用明顯且並無副作用，對注意力缺乏癥孩子的作用尤為明顯。它也有助於改善失眠。
一些研究表明，法國沿海的松樹皮提取物柏松素(碧蘿芷)可有效治療ADHD。根據美國植物委員會其下雜誌HerbClip的一份報告指出，在最近一項研究中，6至14歲兒童每天以每公斤體重服用1毫克來計算，注意力不集中的情況與基線和安慰劑相比達到“顯著改善“。

氨基酸與其他補充劑：
γ-氨基丁酸（GABA）可以幫助平靜，對身體無副作用;可嘗試每天服用750毫克。
二甲基氨基乙醇（DMAE）對成年人尤為有效，提高學習能力和提高大腦中的記憶體神經傳輸能力。

重要的維他命：
最後，多種維他命和礦物質複合配方能為您和您的孩子提供必要的營養物質，改善整體健康。此外，維他命C與生物類黃酮能作為一般抗壓補充劑。

An assortment of herbs and supplements feed and calm the brain and body, and help enhance attention. These, in combination with a few simple but crucial dietary guidelines, can start to shift the balance from mental seesaw to steady equilibrium. 

EFAs: 

Essential fatty acids deserve our full attention. Kids and adults who aren’t getting enough EFAs often have symptoms that include dry skin, hair loss, brittle nails, or small raised bumps on the upper arms, accompanied by allergies, thirst, or a frequent need to urinate—many of the same symptoms as those suffering from ADHD. Research shows that children with ADHD may be particularly deficient in omega-3 EFAs such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A recent placebo-controlled study of 75 children treated with omega-3 and omega-6 EFAs showed “meaningful reduction of ADHD symptoms.” Try a blend of EPA and DHA at 250 mg for ages 3 to 6; 500 mg for ages 7 to 11; and 1,000 mg for those 12 years and older. 

MINERAL MAGIC: 

While fatty acids make up the bulk of the brain, proper brain function also depends on a handful of important minerals. Of these calcium and magnesium are the main movers and shakers, while at the same time having a calming effect. Specifically, a magnesium-deficient diet has been linked to ADHD, autism, and childhood depression. “Instead of reaching for Ritalin or Prozac for kids, consider whether they’re getting enough magnesium first,” says Carolyn Dean, MD, ND, and author of The Magnesium Miracle. Hyperactive kids may need extra amounts due to higher levels of adrenalin. Try to take magnesium citrate daily. 

HELPFUL HERBS: 

Kids and grownups who want better focus and concentration can explore traditional remedies such as ginkgo (G. biloba), which improves the flow of blood to the brain and central nervous system, enhancing memory and mental function. Ginseng boosts attention and helps the body cope with stress. In a recent open trial, children 3 to 17 years old who were already on ADHD medication were given a proprietary blend of American ginseng and ginkgo; 74 percent showed improvement within four weeks. The ancient Ayurvedic remedy gotu kola (Centella asiatica) is used to heal and rejuvenate the brain, and has been shown to improve concentration in rats. Valerian root extract has demonstrated powerful results without side effects, particularly for boys with hyperactive behavior; it also helps with insomnia. And several studies suggest that Pycnogenol, an extract of French maritime pine bark, may be effective in treating ADHD. In a recent study, children 6 to 14 years old given 1 mg per kg of body weight each day showed “a significant decline in hyperactivity and inattention compared to baseline and to placebo,” according to a report in HerbClip, the journal of the American Botanical Council. 

AMINOS AND OTHERS: 

The amino acid gamma-amino-butyric acid (GABA) can help calm the body without side effects; try 750 mg daily. Dimethylaminoethanol (DMAE) helps adults with concentration, learning, and memory by improving the transmission of nerve impulses in the brain. 

VITAL VITAMINS: Finally, for all-around support, a multivitamin and mineral complex will supply you and your kids with the necessary nutrients for overall health and well-being. In addition, vitamin C with bioflavonoids serves as a general antistress remedy for adults and children.

尿道炎天然療法 Natural Support for UTIs

女性比男性更容易感染尿道炎，原因有多種。腎臟過濾血液，廢物隨尿液被帶走。尿液經膀胱暫時儲存後經尿道輸尿管排出體外。由於女性的生理結構，肛門周圍的細菌容易接觸尿道口，引發尿道和膀胱感染。另一原因是女性尿路長度比男性短而容易受感染。由於缺乏雌激素保護作用，更年期婦女患尿路感染風險也相對增加。

尿道炎癥狀包括：小便頻繁且有燒灼感，排尿渾濁，尿味濃烈或尿液中有少量血點。

西醫治療尿路感染主要使用抗生素，而小紅莓則是具研究證實能有效維持泌尿系統健康的天然化合物。早期研究確定其所含馬尿酸(hippuric acid)能幫助保持尿液酸度，近期研究更顯示小紅莓的有效成分能防止大腸桿菌粘上膀胱壁。研究人員認為，小紅莓所含天然原花青素有效抑制大腸桿菌感染。研究人員得出結論，“小紅莓提供了最具成本效益的天然預防泌尿道感染良方。”

研究還指出，益生菌(例如嗜乳酸桿菌和羅伊氏乳桿菌)對預防尿路感染最有效。一項綜合研究結果表明，“補充益生菌可有效減少女性尿路感染的復發風險。”

                                                                                其他有用補充劑:

熊果葉：每日3次，每次服250-500毫克，連續服用至少5天。

維他命、大蒜、蒲公英根、N-乙酰半胱氨酸和藥蜀葵根也能有效控制尿道炎。

Natural Support for UTIs

UTIs affect drastically more women than men.  The kidneys make urine by filtering waste products in the blood. They send the wastes down the ureter to the bladder to be emptied via the urethra. Thanks to female anatomy, bacteria normally present around the anus may come into contact with the urethral opening and then travel upwards to the bladder, causing infection. Another reason more women than men contract UTIs is that the female’s urethra is shorter than the male’s. Women who are menopausal also have increased risk of a UTI, without estrogen’s protective effects. 

Symptoms of UTIs include: more frequent urges to urinate a burning sensation during urination cloudy, strong-smelling urine or a little blood in the urine some passage of small amounts of urine. 

Natural Support 

Besides antibiotics, which are typically prescribed in UTIs, cranberry  is the premier natural compound researched for its role in urinary tract health. Early studies on the cranberry determined its content of hippuricacid helped maintain the acidity level in urine, while more recent research shows its ability to prevent Escherichia coli from sticking to the bladder walls. Researchers believe that the naturally occurring proanthocyanidins in cranberries are responsible for inhibiting the adherence of E. coli.  The researchers concluded, “Cranberry tablets provided the most cost-effective prevention for UTI.” 

Research also points to probiotics. Probiotic bacteria strains Lactobacillus rhamnosus and L. reuteri have been found most effective in preventing UTIs. Results from a meta-analysis suggest that “supplementation with particular probiotic strains may be effective in helping reduce the likelihood of recurrence of UTIs in women.” 

                                                                                   Other Helpful Supplements  

Uva ursi(bearberry): Take 250 to 500 mg three times a day for at least five days.

Garlic, vitamin C,dandelion,N-acetylcysteine and marshmallow root may also help.

礦物質鎂是避免肌肉痙攣的關鍵營養素 Magnesium is the key to avoiding muscle cramps

美國著名脊醫和營養專家大衛·帕斯卡爾，曾經為很多優秀運動員和奧運選手提供專業意見，他指出肌肉痙攣（抽筋）的主要成因是缺乏了礦物質鎂這種重要營養物質。他說： “許多優秀運動員第一次來我這裏，都發現有礦物質和電解質失衡等情況。”帕斯卡爾服務的一些運動員曾經在2008年奧運會贏了20枚獎牌。他指出： “他們往往經歷肌肉痙攣和肌肉拉傷等情況。當我建議他們服用鎂和液體多種維他命、微量礦物質等補充劑後，肌肉痙攣得到舒緩，肌肉拉傷情況明顯減少。“

鎂與鈣常搭配一起服用。鈣有助肌肉收縮，鎂可以幫助肌肉放鬆。補充鎂也可以保持鈉和鉀等礦物質平衡，以及參與約350種其他身體作用。

“如果你是一個專業運動員，相信你必須充分的礦物鎂、液體多種維他命、微量元素、氨基酸、必需脂肪酸和少量鈉和鉀“帕斯卡爾說。

你知道嗎？
補充足夠水分有助舒緩肌肉痙攣。



David Pascal, DC, a chiropractor and nutrition expert who advises Olympians and other athletes, attributes muscle cramps to a deficiency of important nutrients. “Many of the elite athletes I work with first come to me with mineral and electrolyte imbalances.” says Dr. Pascal, whose clients won 20 medals at the 2008 Summer Olympic Games. “They tend to have a history of muscle cramps and pulled muscles. When I put them on a supplement program of magnesium and a multivitamin with trace minerals, the gramps go away and muscle pulls decrease.”

Magnesium is often paired with calcium in supplements. Calcium causes muscles to contract, and magnesium helps them relax. Magnesium also works to maintain a balance of sodium and potassium, along with about 350 other bodily processes.

“If you are an athlete who takes your sport seriously . . . I believe you must supplement your diet with magnesium, a liquid multivitamin, trace minerals, amino acids, essential fatty acids, and a dash of sodium and potassium,” says Dr. Pascal.

Did You Know?
Proper hydration helps ward off muscle cramps.

益生菌與體重管理 Probiotics & Weight Control

有研究表明，對身體有益的細菌(稱為益生菌)能發揮很多重要作用，加強免疫系統、改善口腔衛生、防治腸易激綜合徵（IBS）和腹瀉以及預防尿路感染等。

一個重要線索
農民和牧場工人很早已知道，細菌和脂肪代謝之間有一定關系。他們發現，給予患病奶牛服用抗生素，會殺死牛體內“好的”和“壞的”微生物，而服用療程後其中一個“副作用”竟然是牛的體重增加。時至今日，農業產業在部分飼料混合使用低劑量抗生素已成一貫做法，目的是養肥那些奶牛。

如果抗生素破壞體內微生物後能增強機體儲存脂肪的作用，那麽如果每天攝取益生菌是否能產生反效果，幫助身體燃燒更多脂肪呢？

小鼠乳酪實驗
麻省理工大學科學家埃裏克·阿爾姆博士和蘇珊·埃德曼博士最近嘗試以兩組實驗室小鼠作比較，對照組飼餵正常囓齒動物食物，而變量組飼餵同樣飲食外添加小鼠分量的含大量益生菌的乳酪。

今年5月，美國麻省理工學院的研究人員確定，老鼠吃了含益生菌的乳酪不但體態纖瘦健康、皮毛更光亮，而且男性鼠的性能力也有某程度提高。此外，吃乳酪的一組小鼠苗條而皮毛光澤之余交配更快，產生更多後代。

益生菌產品主要分為乳製品(例如乳酪或酸奶)以及膳食補充劑（片劑或膠囊）。藥丸形式的益生菌在乾燥環境下穩定和存活率好，服用後進入潮濕環境變得更活躍。


如果小鼠和牛的腰圍有任何啟示，服用益生菌瘦身療法確是值得一試的天然療法。

Studies have shown that healthy bacteria, called probiotics, play a role in strengthening the immune system, improving dental hygiene, combating Irritable Bowel Syndrome (IBS) and diarrhea, and preventing urinary tract infections.

The missing link?
Farmers and ranchers have long known that there is a connection between bacteria and fat metabolism. They discovered that sick cows that are given antibiotics, which kill both the “good” and the “bad” microbes, gain considerable weight. Today, it is common practice in the agriculture industry to fatten up healthy cattle by mixing low-dose antibiotics with regular portions of feed.

If antibiotics that destroy microbes help organisms hold on to fat, can a daily influx of probiotics have the opposite effect, helping the body burn more fat instead of storing it?

Mice on yogurt
Massachusetts Institute of Technology scientists Eric Alm, PhD, and Susan Erdman, DVM, MPH , recently tested the theory with two groups of laboratory mice. The control group was fed normal rodent food, while the variable group was served the same diet, plus a mouse-sized helping of vanilla yogurt with live probiotic cultures.

This past May, the MIT researchers determined that not only are the mice who ate yogurt with probiotics thinner and sleeker, but they have much shinier fur—and the males have developed a certain “swagger.” Furthermore, the slim and shiny yogurt-eating mice mated faster and produced a larger number of offspring.


Most probiotics are consumed in either fermented dairy products such as yogurt and kefir or in dietary supplements (in pills or capsules). Bacteria that are dried and stabilized in pills remain alive but become active only when they are reintroduced into a moist environment.


If mice and cow waistlines are any indication, that weightloss cocktail might already be available.

氨基葡萄糖(葡萄糖氨)和軟骨素是什麼？Glucosamine and Chondroitin: What are They?

葡萄糖氨參與肌腱、骨骼、韌帶以及皮膚和指甲等的生成。身體能從簡單碳水化合物(葡萄糖)和氨基酸(谷氨酰胺)制造葡萄糖氨。關節結構的葡萄糖水平非常高，我們也可以透過補充劑攝取額外葡萄糖氨。隨著年齡增長，人體制造葡萄糖氨的能力逐漸減弱，一些研究人員推測，這是骨關節炎的成因之一。

軟骨素對軟骨組織的生成中起著重要作用，它是一種天然物質。在關節內軟骨素作為一個緩衝劑，有助維持關節軟骨組織健康。也有一定抗炎特性。

研究顯示，服用氨基葡萄糖和軟骨素組合對中度至嚴重關節炎疼痛的緩解效用高達25％。軟骨素和氨基葡萄糖通常一起服用。由於這些補充劑並非速效成分，你可能要連續服用幾個星期後才感覺癥狀得以改善。

如果你每日服用抗凝血劑或阿司匹林，同時服用軟骨素或許會影響藥效。糖尿病患者服用葡萄糖氨前請諮詢藥劑師意見。

Glucosamine and Chondroitin: What are They?

Glucosamine is involved in building tendons, bones, and ligaments, as well as skin and nails. Our bodies make it from the simple carbohydrate glucose and the amino acid glutamine. Glucosamine is found in the structures of the joints in high concentrations, and it’s also available as a supplement. As we age, our ability to produce adequate amounts of this substance diminishes, and some researchers theorize that this is one of the causes of osteoarthritis.

Chondroitin plays an important role in the formation of cartilage, where it is found naturally. In the joints, chondroitin acts as a cushion and helps to maintain healthy joint cartilage. It also appears to have some anti-inflammatory properties.

Research has shown that taking a combination of glucosamine and chondroitin may ease pain by as much as 25 percent for those with moderate to severe arthritis. Chondroitin and glucosamine are usually taken together. Because these supplements are not fast-acting, you may not see improvements for several weeks.

Use caution with chondroitin if you’re taking anticoagulants or a daily aspirin. If you have diabetes, be aware that glucosamine can influence blood sugar levels. As always, consult your pharmacist.

維持荷爾蒙平衡解決更年期不適 Supplements for Hormonal Balance

更年期女性經歷潮熱、頭痛等不適需要幫助？試試這些補充劑！

針對情緒波動，可選用睡茄、B雜維他命、黑升麻、當歸和甘草。

針對潮熱，可嘗試黑升麻、葛根、甘草和大豆異黃酮。

睡茄、黑升麻和西番蓮能提振性慾。

情緒低落又怎辦？試試黑升麻、B雜維他命、聖潔莓、銀杏、奧米加3脂肪酸和西番蓮等。

至於頭痛，補充礦物鎂和大豆異黃酮均有幫助。

Supplements for Hormonal Balance

Need help for hot flashes, headaches, and other menopausal discomforts? Try these supplements!

For mood swings, try ashwagandha, black cohosh, dong quai, B vitamins, and licorice root.

For hot flashes, seek relief with black cohosh, kudzu, licorice root, and soy protein.

To perk up your sex drive, turn to ashwagandha, black cohosh, and passionflower.

Feeling down? Try supplementing with black cohosh, B vitamins, chaste berry, ginkgo biloba, omega 3s, and passionflower.

Headaches can be helped with magnesium and soy protein.

男性更年期 Men Menopause aka Andropause

女性更年期通常在相對短的時間內發生，男性更年期則較長，通常發生於40歲後，睾酮水平每10年都會緩慢降低。

睾酮減少對肌肉質量、性慾、體能等都有影響，同時增加了患抑鬱症的風險。而適量運動與補充足夠礦物鎂能有效維持睾酮水平，減少更年期影響。

Men Menopause aka Andropause

Unlike female menopause (which occurs over a relatively short period of time), male menopause—or andropause—is a longer, slower event in which testosterone levels decrease steadily each decade after 40.

Less testosterone takes a toll on muscle mass, libido, and energy while upping the risk of depression. Combining exercise with a magnesium supplement works particularly well to uphold testosterone levels.

聖約翰草(貫葉連翹) St. John’s Wort

聖約翰草(貫葉連翹)廣泛應用於治療抑鬱癥和相關病癥。

聖約翰草的主要作用？
聖約翰草能有效緩解輕度至中度抑鬱癥，以及焦慮和失眠等癥狀。美國國立衛生研究所指出聖約翰草提取物能“改善情緒、降低焦慮和抑鬱癥相關失眠癥狀”，在短期治療輕度抑鬱癥效果與是許多處方藥物相若。

聖約翰草也有其他作用。英國一項研究發現，聖約翰草有效治療婦女輕度經前綜合徵的生理和行為癥狀。西班牙一些研究人員得出結論，聖約翰草所具有的抗氧化性能可減帕金森氏癥所引起的神經元病變。

聖約翰草是如何產生作用的？
聖約翰草含有一個稱為金絲桃素(Hypericin)的主要成分，能增加身體神經遞質血清素和褪黑激素水平，幫助睡眠和調節情緒。聖約翰草所含的另一成分Hyperforin能有效增加神經遞質在體內的作用時間，從而有助於穩定情緒。

St. John’s Wort

St. John’s wort (Hypericum perforatum) has long been used to treat depression and related conditions.

What does it treat?
St. John’s wort is most commonly associated with the relief of mild to moderate depression, as well as anxiety and sleeplessness. The National Institutes of Health notes that the extract “improves mood, and decreases anxiety and insomnia related to depression,” and is as effective as many prescription drugs in the short-term treatment of mild depression.

It has other applications as well. A British study found St. John’s wort promising in treating the physical and behavioral symptoms of women diagnosed with mild premenstrual syndrome. Researchers in Spain concluded that St. John’s wort, because of its antioxidant properties, may reduce the degeneration of neurons caused by Parkinson’s disease.

How does it work?
Hypericin, a component of St. John’s wort, increases the amount the body can metabolize of the neurotransmitter serotonin and the sleep-regulating hormone melatonin. Hyperforin, also found in the herb, helps keep neurotransmitters working longer in the body, thus contributing to emotional stability.

椰子油與糖尿病 Coconut Oil and Diabetes

糖尿病發病率有不斷增加的趨勢。在中國和印度，人民患上糖尿病的情況比其他國家更加嚴重，主要原因是國家趨向富裕和現代化的同時糖尿病這種疾病也有上升的趨勢。由於更多人變得富裕而增加進食甜食，加上偏向久坐的生活方式轉變，令情況更為嚴重。

預防患糖尿病風險，應避免甜食（尤其是糖果、餅乾、糕點和汽水）、精製的碳水化合物（如白麵包和許多加工食品）、酒精和咖啡因。盡量選擇天然膳食纖維、粗糧（複合碳水化合物）、新鮮水果和蔬菜和高品質的脂肪酸都有助於防止或治療糖尿病。

正確選擇脂肪酸
雖然很多健康專家警告說應避免飽和脂肪，但現在越來越多研究指出椰子油有助降低患糖尿病風險。自然療法醫生布魯斯·法伊夫說，椰子油有助減少對胰腺的壓力，為細胞提供能量，而且容易被人體吸收，並能增強胰島素的作用和提高代謝率。他補充： “因為椰子油有助穩定血糖水平和協助瘦身減肥”他特意指出“椰子油可能是唯一對糖尿病患者有益的食用油，患者更應多吃。”

成人推薦劑量為每天2至3湯匙，加入到食品中，或服用椰子油軟膠囊。您可以由少量椰子油開始(例如每天1茶匙)，逐漸增加至建議劑量。

有用的草藥和補充劑
屬性溫熱的香料，包括玉桂、丁香、辣椒和生薑等已被證明有助保持血糖水平平衡。很多營養補充劑有助減少糖尿病並發發癥。詹姆斯·鮑爾奇醫生提出以下建議：

- 每日服用多達1000微克的鉻，以增加葡萄糖耐受性和平衡血糖水平
- 每日服用多達400毫克來自印度的草藥武靴葉能提高胰島素產量和控制高血糖
- 每日服用300至1200毫硫辛酸，能提高胰島素敏感性，降低糖尿病神經病變等癥狀
- 每日服用100至300毫克硫酸釩，能有效提高2型糖尿病患者的血糖耐受性。

整全自然療法師還建議維他命C（兩至三次每次1000毫克）、鎂（500至750毫克，如有清瀉情況可減少劑量）、輔酶Q10（根據標籤指示）、維他命E（800至1200IU），車前子（以大量清水送服）、苦瓜素（每日兩次，每次200毫克）、大蒜素（每日兩次每次300至450毫克）和藍莓（每日兩次每次服160毫克）。

加拿大一項采用隨機雙盲和安慰劑對照的的研究發現2型糖尿病人服用韓國紅參（高麗參）能改善血糖和胰島素的調節。伊朗的一項最新隨機臨床試驗表明，每日補充如乳薊（水飛薊）顯著降低空腹血糖水平。

預防糖尿病還需更多個人努力，但營養和運動是行之有效的預防方法，有效保護您的腿部、眼睛甚至生命。即使你已處於患上高風險一族，從今天開始采用以上建議，受用終生。

Preventing Diabetes
Diabetes rates are increasing worldwide. In China and India, which have more diabetic patients than other countries, diabetes is an illness of affluence and modernization. Those who can afford sweets and a sedentary lifestyle are most affected.

People with diabetes and those at risk should avoid sweet foods (particularly candies, cookies, pastries, and sodas), refined carbohydrates (like white bread and many processed foods), alcohol, and caffeine. A natural diet high in fiber, whole grains (complex carbohydrates), fresh fruits and vegetables, and high-quality fats helps protect against or treat diabetes.

The Right Fats
Although most health experts warn patients away from saturated fats, a growing number now recommend coconut oil for those with or at risk for diabetes. For example, Bruce Fife, ND, says that coconut oil reduces stress on the pancreas, helps supply energy to cells, is easily absorbed, enhances insulin action, and increases metabolic rate. “Because it helps stabilize blood glucose levels and aids in shedding excess body weight,” he adds, “coconut oil is probably the only oil a diabetic patient should eat.”

The recommended dose for adults is 2 to 3 tablespoons per day, added to food or used in its preparation. Start with a small amount, such as 1 teaspoon daily, and gradually increase to the recommended amount.

Useful Herbs and Supplements
Sweet and hot spices including cinnamon, cloves, cayenne pepper, and ginger have been shown to keep blood sugar levels balanced. A number of nutritional supplements also work to reduce diabetic complications. James F. Balch, MD, recommends the following:

- up to 1,000 micrograms (mcg) of chromium to increase glucose tolerance and balance blood sugar levels
- up to 400 milligrams (mg) Gymnema sylvestre, an herb from India that improves insulin production and blood sugar levels
- 300 to 1,200 mg alpha lipoic acid, which enhances insulin sensitivity and decreases the symptoms of diabetic neuropathy
- 100 to 300 mg vanadyl sulfate, which improves glucose tolerance in Type 2 diabetes.

Holistic practitioners also recommend vitamin C (1,000 mg two or three times daily), magnesium (500 to 750 mg; reduce dosage if loose stools result), CoQ10 (according to label directions), vitamin E (800 to 1,200 IU daily), psyllium (up to 5 grams daily with plenty of fluids), bitter melon (200 mg twice daily), garlic (300 to 450 mg twice daily), and bilberry (160 mg twice daily).

A randomized, double-blind, placebo-controlled study of Canadians with well-controlled Type 2 diabetes finds that Korean red ginseng (Panax ginseng) improves blood sugar and insulin regulation safely. And a new randomized clinical trial in Iran suggests that daily supplementation with milk thistle (Silybum marianum) significantly lowers fasting blood sugar levels.

Preventing diabetes requires effort, but nutrition and exercise are proven strategies that save legs, eyes, and lives. Even if you’re at high risk, you can avoid the diabetes epidemic starting today.

保護視力補充劑 An Eye on Vision Supplements

不論現在未來，眼光一樣銳利！
眼睛不僅是靈魂之窗，生理上也是一個複雜而非常重要的器官，因為我們需要通過眼睛與外界接觸和溝通。

為了保護這重要器官免受衰老，我們可以採取以下一些步驟，令視力更清晰銳利。

定期檢查眼睛、運動和均衡飲食等非常重要。有需要也可以服用一些補充劑，幫助保護您視力和預防眼疾(包括青光眼、年齡相關性的黃斑變性（AMD）和白內障)。

關於維他命
β-胡蘿蔔素（維他命A的一種形式），維他命C和E，以及礦物質鋅都是對眼睛健康非常重要的營養素。 2010年一項有關抗氧化劑、微量營養素和植物化合物對抗眼疾的研究結論是，補充維他命A，C和E以及鋅可有效預防高風險的老年黃斑病變。其他研究表明，缺乏維他命C和E與青光眼有密切聯繫

奧米加脂肪酸
奧米加三非飽和脂肪酸主要存在於魚類、亞麻籽、菜籽油和核桃油等，這些脂肪酸能有效降低患白內障的風險，防止老年黃斑病變的情況惡化。澳洲一項有3,654長者參與為期十年的研究表明，飲食中如果能包含魚類和奧米加三脂肪酸，可防止早期老年黃斑病變。另外一項較短的研究則指出，在年齡介乎45至77歲的健康人群分別服用90天奧米加三DHA補充劑或安慰劑，服用DHA的一組經治療後視力明顯更清晰。

強力抗氧化劑與視力的關系
葉黃素和玉米黃質是具有抗發炎特性的強力抗氧化劑，兩者是組成眼部黃斑色素的重要成分 - 這是保持視網膜正常工作和視力敏銳的關鍵因素。研究表明，補充這兩種天然類胡蘿蔔素(蔬菜或水果中主要的紅、黃、橙和綠色)能減少視覺疲勞癥狀，提高視力，尤其是光線對比敏感度(例如需要長時間面對電腦熒光幕)有大幅提升。
葉黃素和玉米黃質還有助保護視力。賓夕法尼亞眼科學院的科學家對補充劑進行了詳細審查，研究支持葉黃素和玉米黃質對促進視力和保持眼睛健康非常重要，並有助降低患上老年黃斑病變和白內​​障的風險。

太陽眼鏡除了酷還非常有用
我們會采取防曬方法讓皮膚免受太陽光有害射線影響。同樣地我們也可透過攜帶太陽眼鏡免受有害射線影響而達到保護眼部的目的。


See into the future
Whether you think of them as windows to the soul or as complex ocular organs, the eyes are our principal means of taking in the world.

Luckily, there are steps we can take to increase the chances that our vision stays clear and sharp as we age.
Get regular eye exams, exercise, and eat a balanced diet. To help protect your sight and prevent diseases of the eye including glaucoma, age-related macular degeneration (AMD), and cataracts, incorporate these supplements into your daily regimen.

The View on Vitamins
Beta carotene (a form of vitamin A), vitamins C and E, and the mineral zinc are all important nutrients for healthy eyes. A 2010 study of the effects of antioxidants, micronutrients, and plant chemicals on the progression of eye diseases concluded that supplements of vitamins A, C, and E, along with zinc, may work to prevent advanced age-related macular degeneration in people at high risk for the disease. Other research indicates there may be a link between glaucoma and deficiencies in vitamins C and E.

Ogle Omegas
Found in fish, flaxseed, canola, and walnut oils, omega-3 fatty acids may lower the risk of cataracts and prevent the progression of macular degeneration. A 10-year study of 3,654 elderly Australians indicates that diets including fish and omega 3s may protect against early age-related macular degeneration. A shorter study, in which healthy people ages 45 to 77 were given 90 days of supplementation with either a placebo or the omega 3 docosahexaenoic acid (DHA), found that those in the DHA group who wore corrective lenses experienced sharper vision after the treatment.

Ante Up with Antioxidants
With anti-inflammatory and antioxidant properties, lutein and zeaxanthin make up the pigment of the macula — a part of the retina that’s critical to sharp vision. Studies have shown that supplementation with these two carotenoids—natural red, yellow, orange, and green pigments found in fruits and vegetables—can help reduce symptoms of visual fatigue and improve vision, particularly contrast sensitivity, in people who spend long hours in front of a computer screen.
They can also help protect your eyesight into the future. A scientist at the Pennsylvania College of Optometry reviewed studies on dietary supplements to promote eyesight and eye health, and concluded that the research supports the use of lutein and zeaxanthin “to promote optimal visual function and decrease risk for AMD and cataracts.”

Beyond Cool
Most of us are diligent when it comes to protecting our skin from the harmful rays of the sun.
Luckily, you can lessen your chances of developing these eye problems and look hip at the same time, just by putting on sunglasses.

天然排毒法 NATURAL DETOXIFIERS

選擇整全食物采用天然植物淨化

你的身體每日會不斷清除毒素。不幸的是，身體排毒功能有時未能應付現代生活習慣所帶來的過高毒素負荷。
營養學家拉尼亞巴泰奈.英裏Rania Batayneh解釋："你的身體有天然排毒機制，透過肺、肝、腎和皮膚等各器官協調工作。"她建議采用整全食物療法有助促進身體排度工作。

豐富滋養的飲食習慣
她指出："整全食物療法的原理是盡量選擇吃天然食品、避免人工甜味劑和酒精，每餐享用風味新鮮的飯菜。在飯菜加入天然香草(例如薑黃)既不含鹽(鈉)又能為食物增添美味！" 薑黃中的主要成分是薑黃素，此成分不但有助消化，也有助肝臟解毒和凈化。

每日堅持整全飲食，天然排毒身體好。建議選擇有機食品(因為這些食物毒素含量較少)， 並要多喝水。

補充劑的幫助
另一種溫和的排毒法是選用"綠色食物"(例如螺旋藻或小麥草等)，這有助身體更有效排出毒素。綠色食物蘊含抗氧化劑，能减輕肝臟的工作負荷。

草藥中奶薊最廣為人知能促進肝臟排毒功能。事實上人類采用這藥草支援肝功能已經超過二千年歷史。奶薊中有種稱為水飛薊素的有效成分。研究表明水飛薊素能改善肝臟功能。由於大多數藥物都通過肝臟處理，使用某些藥物後服用奶薊對保護肝臟尤為重要。抗生素和止痛藥等可能產生對肝臟有害的副產物。服用抗生素療程或止痛藥後攝取水飛薊素有助肝臟清除這些毒素。水飛薊素甚至被認為能促進受損的肝細胞再生。

BOTANICALS FOR A WHOLE-FOODS CLEANSE

Your body is constantly clearing out toxins.  Unfortunately, your body can’t always keep up with the toxin load of the modern world.
“Your body naturally detoxifies itself though your lungs, liver, kidneys, and skin,” explains nutritionist Rania Batayneh, MPH. She recommends a whole-foods approach to cleansing.

Nourishing Habits
“A whole-foods cleanse is based on eating natural foods, eliminating artificial sweeteners and alcohol, and nourishing your body with fresh meals filled with flavor. Herbs and spices (like turmeric) add a lot of flavor with no sodium,” she notes. The main component of turmeric, called curcumin, aids digestion and helps with liver detoxification and cleansing.

You can simply support your body’s innate detoxification mechanisms on a daily basis. For example, choose organic foods since they have fewer toxins than conventionally grown foods, and drink plenty of water.

Supplemental Help
Another gentle way to support your body’s detoxification efforts is to consume “green foods,” such as spirulina or wheat grass. Green foods, aside from being rich in antioxidants, take some of the load off the liver, which is the body’s hardest-working detox organ.
The herb milk thistle is also well-regarded for bolstering liver function. In fact, this herb has a 2,000-year history of use as a liver supporter. A compound in milk thistle called silymarin is widely considered the active constituent. Research has shown silymarin to improve liver function. Milk thistle can be particularly helpful after using certain medications, since most medications are processed through the liver. Antibiotics and the pain reliever acetaminophen (Panadol) can create toxic byproducts in the liver. Taking milk thistle
after a course of antibiotics or while using acetaminophen can help clear those toxins from the liver. Silymarin has even been shown to regenerate injured liver cells. 

五種緩解關節炎疼痛的好方法 5 Ways to Ease Arthritis Pain

運動鍛煉、服用補充劑和草藥均有益處
關節炎通常會導致疼痛、腫脹和壓痛。病情惡化的話會導致骨骼兩端的軟骨組織被逐漸磨損而變得衰弱。然而透過運動和適當飲食可大大幫助緩解關節炎不適。

1 減肥消脂
這是緩和關節炎疼痛的第一步。肥胖和膝蓋骨關節炎存在直接關系，減肥可以減少關節所負壓力。事實上，每增加1磅體總將導致膝蓋所承受的壓力增加兩至到三磅。

2 保持活躍
一些安全的運動方式(例如每天練習騎單車或遊泳30分鐘)對關節炎患者大有裨益。輕量一點的運動例如散步、水中健身操、太極拳等也是不錯的選擇。保持活躍可以舒緩關節僵硬和舒緩疼痛。鍛煉後強壯的肌肉很適度降低關節摩擦。

3 攝取健康的脂肪
美國關節炎基金指出，飲食調節對於舒緩關節炎疼痛越益重要。奧米加-3脂肪酸對關節炎特別有益。身體將它們轉換為抗炎化合物。最近有研究證明補充磷蝦油能有效地緩解關節炎所致的疼痛和腫脹癥狀。亞麻籽油也有效舒緩有關炎癥。

4 雞蛋衣有益
蛋殼膜中含有的​​化合物對維持健康關節和結締組織非常重要。
在2009年發表的一項研究發現，每天服用500毫克雞蛋膜提取物能顯著降低關節疼痛和僵硬感。

5 嘗試一些草藥
兩種來自印度的草藥能有效減少慢性疼痛和炎癥：薑黃素是薑黃的活性化合物，乳香是一種樹所提取的藥用樹脂。最近一項研究發現薑黃素的效果如西藥消炎藥布洛芬一樣能有效緩解膝關節炎的疼痛。薑黃素也有效保護軟骨免受損害。乳香是一種有效的天然舒解疼痛劑和抗炎劑。

Supplements, herbs, and exercise can help
Arthritis  typically cause pain, swelling, and tenderness. The condition progresses and can become debilitating as cartilage that protects the ends of the bones gradually wears away. But exercise and dietary changes can significantly help alleviate discomfort.

1 Lose Weight
This is the first step toward easing arthritis pain. Being overweight is directly linked to osteoarthritis of the knee, which is the most common form of the disease.
Losing weight can also reduce stress on weight-bearing joints. In fact, each one-pound increase in weight translates to a two- to three-pound increase in the overall force on the knees.

2 Get Moving
Low-impact exercises such as cycling and swimming 30 minutes a day are great for arthritis patients. Walking, water aerobics, and tai chi are other good options. Staying active can keep joints from stiffening and help manage pain. And stronger muscles keep joints from rubbing against each another.

3 Eat Healthy Fats
The Arthritis Foundation says diet is increasingly seen as an antidote to arthritis pain. Omega-3 fatty acids appear to be particularly beneficial. The body converts them to anti-inflammatory compounds. Krill oil supplements
have recently been shown to be effective in easing pain and swelling caused by arthritis. Flaxseed oil also combats inflammation.

4 Be an Egghead
Eggshell membrane contains compounds that are necessary for maintaining healthy joint and connective tissues.
A study published in 2009 found that taking 500 milligrams daily led to significant reductions in joint pain and inflexibility.

5 Try These Herbs
Two herbs from India appear to reduce chronic pain and inflammation: Curcumin is an active compound in the spice turmeric, and boswellia is a tree that emits a medicinal resin. Curcumin was shown to be at least as effective as ibuprofen at relieving knee osteoarthritis pain in a recent study. It also appears to protect cartilage from breakdown. Boswellia is an effective pain-reducer and anti-inflammatory agent.

胰臟癌胰腺酶酵素另類療法 Pancreatic Enzyme Therapy for Pancreatic Cancer

胰臟癌是在胰臟生長的惡性腫瘤，有95％以上的癌細胞生長在胰腺細胞，故又稱胰腺癌。根據醫管局2006年統計資料顯示，胰臟癌患者人數為432人，當中七成以上為65歲以上病人。432名病人中，死亡有397人，死亡率高達90％。

切除手術和化療或許能為病人延長兩年壽命，但大多數情況癌細胞已經擴散 - 傳統醫生一般估計病人的存活期為三個月。

在美國，西醫尼古拉斯·岡薩雷斯（Nicholas Gonzalez, M.D.）對胰臟癌采用另類自然療法，涉及使用高劑量胰腺酶治療。尼古拉斯醫生在紐約市私人執業，專門治療末期胰臟癌病人。以下對話取自與他的訪談：

問：如何用胰腺酶治療癌癥？

答：研究表明，胰腺酶除了幫助消化，也有顯著的抗癌特性。使用高劑量些動物源性胰腺酶的效果有如化療，似乎能阻止腫瘤細胞分裂，使它們停止增長甚或死亡。但具體原理暫時還不清楚。

問：如何服用胰腺酶？

答：主要采用胰腺酶藥丸形式。實際服用量目取決於病人個別情況，但患者平均每日服用約60粒胰腺酶，以及大約100粒維他命、礦物質和其他營養補充劑，為期兩至三個星期，然後有5天休息期。

問：胰腺酶酵素療法能有效治療癌癥嗎？

答：我們還不能以胰腺酶酵素療法完全治愈病人，但已有一些令人鼓舞的研究結果。在一項研究中的11個病例，9個（81％）存活超過一年，5個（45％）存活率超過兩年，四人存活超過三年。這些結果遠高於典型胰腺癌患者平均25％一年存活率。目前正在進行更大規模的研究，期待更多證據證明成效。

Pancreatic cancer is a malignant neoplasm originating from transformed cells arising in tissues forming the pancreas.

Surgery and chemotherapy may extend this lifespan by an additional two years, but in the most advanced cases - where the cancer has metastasized, or spread throughout the body - conventional doctors usually give patients about three months to live.

But not Nicholas Gonzalez, M.D. Using a controversial and little-understood therapy involving pancreatic enzymes, Dr. Gonzalez, in private practice in New York City, has given life to patients other doctors have given up for dead. Here are some of the questions extracted from the interview with him:

Q: How does enzyme therapy fight cancer?

A: Studies suggest that pancreatic enzymes, in addition to aiding in digestion, also have significant cancer-fighting properties. When taken in high doses, these animal-derived pancreatic enzymes, like chemotherapy, seem to stop tumor cells from dividing so that they cease growing or die. How this process specifically works is unclear.

Q: How are the enzymes administered?

A: The enzymes are taken by mouth in pill form. The exact number of pills taken depends on a patient's individual circumstances, but on average, patients receive about 60 enzyme pills per day, plus roughly 100 vitamin, mineral, and other nutritional supplements each day for two to three weeks. A five-day break from all pills follows.

Q: Is enzyme therapy a cure for cancer?

A: We can't yet call it a cure but we've had some encouraging study results. In a small pilot study of 11 patients, nine (81 percent) survived one year, five (45 percent) survived two years, and at this time, four have survived three years. These results are far above the 25 percent survival at one year typical of pancreatic cancer patients. Larger studies are being done to further test the effectiveness seen so far.

黑櫻桃(車厘子) Black Cherry

黑櫻桃也稱野櫻桃，是許多食品和飲料中常見的成分。

為什麼人們喜歡黑櫻桃？
櫻桃具有抗氧化性能。實驗研究發現抗氧化劑能保護細胞不受損害而導致疾病，包括預防動脈斑塊形成。

一項研究發現，飲用櫻桃汁的人較少遭受因運動引起的肌肉損傷。櫻桃汁對舒緩失眠也有幫助，效果能媲美另一天然寧神草藥纈草。

一些證據表明，黑櫻桃有助止咳。這是很多非處方咳嗽藥中的常見成分。


Black Cherry
Black cherries, also known as wild cherries, are common ingredients in many foods and drinks.

Why do people take black cherry?
Cherries may have antioxidant properties. In lab studies, antioxidants appear to protect cells from damage that leads to disease, including the formation of plaques in arteries.

One small study found that people who drank cherry juice suffered less muscle damage as a result of exercise.  Cherry juice blends may help with insomnia, possibly as well as valerian.

There’s some evidence that black cherry bark may work as a cough suppressant. It’s a common ingredient in over-the-counter cough medicines.