Friday, August 31, 2012

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.

Friday, August 17, 2012

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.

Tuesday, August 07, 2012

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.

Monday, August 06, 2012

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.

Thursday, August 02, 2012

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.

扯鼻鼾 Snoring

當喉嚨組織在放鬆狀態下開始振動並在睡眠中發出聲音時,就會扯鼻鼾。如果扯鼻鼾情況嚴重,則可能導致失眠、破壞睡眠質素並引起煩躁。 幸而有許多簡單有效的天然補救措施可以舒緩這問題。 胡蘆巴 胡蘆巴是一種很好的天然療法,可防止因消化問題引起的扯鼻鼾。胡蘆巴對睡眠呼吸暫停也有效。 維他命C...