護肝排毒最重要 Cleanse Your Body

讓身體排清毒素能有效強化體質，給予你更多精力，擁有煥發的膚色、更健康的頭髮和指甲，並提升整體健康。
排毒療程可以從選擇一種綠色超級食物補充劑開始，這些配方通常蘊含葉綠素、解毒抗氧化劑和其他豐富營養。
排毒計劃還應包括高纖維補充劑，以確保身體有能力掃除堵塞腸道的污染物。 洋車前子富含可溶性和不溶性纖維，沒有依賴性，是最好的選擇。
蒲公英根茶也是首屈一指的排毒藥茶，人們飲用的歷史悠久，性質溫和，有效排清肝毒和幫助消脂。
其他保肝營養補充劑包括：
奶薊
牛蒡
朝鮮薊
蛋氨酸
NAC（正乙酰半胱氨酸）
維他命 B6

Body cleansing can help fortify your body, giving you more energy, a radiant complexion, healthier hair and nails, and improving your overall health.

Start with a green superfood that’s rich in chlorophyll, detoxifying antioxidants, and other nutrients.

Your detox plan should also include a high-fiber supplement to make sure your body is sweeping away the debris that’s clogging your intestinal tract. Look for both soluble and insoluble fiber from psyllium.

Dandelion root tea is the premier herbal tea because it has a long history of gentle, effective liver cleansing and decongesting.

Other liver-protecting supplements include the following:
milk thistle
burdock
artichoke
methionine
NAC (n-acetyl-cysteine)
vitamin B6

認識黑升麻 Black Cohosh

黑升麻是一種北美洲草本植物，很多婦女以此草本療法舒緩更年期或月經不適。

最初的研究相信黑升麻對婦女的主要作用可能與它含有植物類雌激素化合物有關; 然而，現今更多研究顯示，其作用在很大程度上歸因於草藥中含有大量血清素受體激活劑(serotonin receptor activators)。

兩項早期評估總結了黑升麻的有效性和安全性，幫助減輕停經前後症狀，例如潮熱、大量出汗、失眠和抑鬱症等。(1,2)

黑升麻不僅適用於停經前後的婦女，曾經接受卵巢切除手術和經歷月經失調的年輕女性同樣適合服用。(3)

有趣的是，黑升麻具有減輕疼痛的作用，男性有需要都可以服用！

Black cohosh is a native American herb used primarily by women seeking relief from menopausal or menstrual disorders.

Its effects in women were initially thought to be due to the presence of estrogenic compounds; however, they may be due in greater part to the herb's serotonin receptor activators.

Two early reviews concluded effectiveness and safety for black cohosh for the alleviation of menopausal symptoms, including hot flashes, profuse perspiration, sleep disturbances and depression.(1,2)

Black cohosh is not just for perimenopausal and postmenopausal women. It can be used by younger women who have undergone surgical removal of their ovaries, and by those experiencing menstrual disorders. (3) Its general ability to help relieve pain makes it useful for men as well.

References:
1 Liske E. Adv Ther. 1998 Jan-Feb;15(1):45-53.
2 Lieberman S. J Womens Health. 1998 Jun;7(5):525-9.
3 McKenna DJ et al. Altern Ther Health Med. 2001 May-Jun;7(3):93-100.

長時間使用電腦或智能手機對眼睛不利 Adverse effects to your eyes of prolonged use of computer or smartphone

電腦或智能手機顯示屏會發出強烈藍光。藍光誘導眼部光化學疲勞，損傷眼部視網膜細胞，越來越多人因此而視力受損，眼乾疲勞。

視網膜色素上皮（RPE）是在視網膜週邊和外圍的色素細胞層，其有助滋養視網膜神經組織。 RPE含有大量的類胡蘿蔔素葉黃素、玉米黃質和內消旋玉米黃質。這些天然色素能形成一副“專門吸收藍光的生物太陽眼鏡”！

另外，類胡蘿蔔素中，只有葉黃素、玉米黃質和內消旋玉米黃質能聚於眼部黃斑部分，黃斑部是視網膜中心位置負責視力的主要區域。這些天然色素除能提供過濾藍光的特性之外，同時具有抗氧化和抗炎活性，有效預防與年齡相關的眼部黃斑病變（AMD），AMD是年長人士喪失視力的主要原因。

雖然雙眼無法逃避藍光，懂得保護眼睛同樣重要。每日服用葉黃素、玉米黃質和內消旋玉米黃素等補充劑防患於未然，簡單而有效。

Computer or smartphone monitors emit strong blue light.  Blue light induces photochemical stress that damages cells in the eyes’ retina which can lead to their destruction.

The retinal pigment epithelium (RPE) is a layer of pigmented cells next to and outside of the retina that nourishes retinal nerve tissue. The RPE contains a high amount of the carotenoids lutein, zeaxanthin and meso-zeaxanthin. These pigments have been characterized as forming “a kind of biological sunglasses that absorb blue light

Of all the carotenoids that are absorbed by the human body, only lutein, zeaxanthin and meso-zeaxanthin accumulate in the macula, an area at the center of the retina responsible for central vision. In addition to their blue-light filtering property, these pigments have antioxidant and anti-inflammatory activities, all of which help protect against age-related macular degeneration (AMD), a leading cause of vision loss in older men and women.

While one can’t avoid exposure to blue light these days, protecting oneself may be as simple as adding lutein, zeaxanthin and meso-zeaxanthin to one’s supplemental regimen. 

如何面對精神壓力 How to Manage Stressful Thoughts

壓力往往是消極或非現實的想法所導致。我們的思想很容易被扭曲，往往感受到不必要和不成比例的精神壓力。

所以，下次遇到壓力的時候，最好先問自己幾個問題：

可以等待嗎？
當我們覺得必須快速完成工作時，我們會產生壓力。事實上，很多事情並非一定要馬上完成，它可以等待。

五年後，還會有這“問題”嗎？
這個“問題”真的會在幾年後繼續存在嗎？它與你未來的生活真有這麼大關係？這個“問題”如果你認真考慮一下，可能實際上是相當小的問題。

可以每日解決一部分嗎？
有時候，我們對未來過於憂慮，因此造成不必要的壓力。未來可以等待你去計劃。活在當下，感受生活，一些事情只要能逐步去解決，生活壓力便會降低。

生活方式改變

均衡飲食，充足睡眠和運動鍛煉都是對抗壓力的工具，雖然老生常談，但如果能做到一些，你一定獲得滿意回報。

幫助舒緩壓力的營養補充劑：

一些補充劑可以幫助減少壓力：

-鎂 (Magnesium)
-L-茶氨酸 (L-theanine)
-香蜂葉 (Lemon Balm ; Melissa)
-B雜維他命 (Vitamin B Complex)

腎上腺是調節應激激素皮質醇的器官，腎上腺保健也能幫助身體面對壓力。

以下是改善腎上腺健康的補充劑：

-聖羅勒 (Holy Basil ; Tulasi)
-睡茄 (Ashwagandha)
-維他命 C
-磷脂酰絲氨酸 (Phosphatidylserine)



Stress is often the result of negative or overblown thoughts. Our minds can effortlessly warp situations and make them seem way more stressful than they actually are.

So, next time you’re faced with a stressful situation, ask yourself these questions.

Can this wait?
We create stress when we feel we have to get things done quickly. Chances are, whatever it is, it CAN wait. Stress = urgency.

Five years from now, will this matter?
Is this “important matter” really going to make a difference in a few years? How does it relate to the bigger picture in your life? This “problem” might actually be rather small, if you really think about it.

Am I living one day at a time?
Sometimes we get stressed out because we’re thinking too far into the future. The future can wait and so can your plans. It’s actually MUCH less stressful to live in the moment.

Life style changes

Eating right, sleeping right, and exercising are the basics against stress.

Supplements to Help Manage Stress

A number of supplements can have a big impact on minimizing stress. Taking them regularly can really make a difference in how your body responds to circumstances:

Magnesium
L-theanine
Lemon balm
B vitamins

Our adrenal glands modulate the stress hormone cortisol and the “flight or fight” response in our body.

Here are a few supplements that support healthy adrenal activity:

Holy Basil
Ashwagandha
Vitamin C
Phosphatidylserine

工作疲勞頸梗膊痛有辦法 Important Supplements to Take for Shoulder and Neck Pain

建議補充泛酸、維他命D、鈣質和維他命C。

根據馬里蘭大學醫學中心的資料顯示，維他命B-5(泛酸)被稱為抗壓維他命，幫助身體分泌激素有效舒緩工作壓力。泛酸對製備紅工作疲勞頸梗膊痛有辦法
建議補充泛酸、維他命D、鈣質和維他命C。
根據馬里蘭大學醫學中心的資料顯示，維他命B-5(泛酸)被稱為抗壓維他命，幫助身體分泌激素有效舒緩工作壓力。泛酸對製備紅細胞和輔佐神經功能方面也是必需的。保持這兩個身體系統健康可以確保頸部和肩部肌肉酸痛能更快痊癒。建議每日服用500毫克。
由於不良姿勢導致的骨缺損可能是頸肩部疼痛的原因。缺乏維他命D能引致骨軟化症，嚴重影響骨礦化作用導致骨質疏鬆，是常見的代謝疾病。研究結論表明，補充維他命D可以緩解病情。配合維他命D與鈣質能產生強健骨骼，這有助於保持姿勢正確，減輕肩膀和頸部肌肉疼痛。
保持強健的頸部和肩部肌肉能預防該部位疼痛。維他命C有助合成膠原蛋白，對肌肉、肌腱和韌帶健康起重要作用作用。
當然，每日抽一點時間做運動也是不可或缺的，練瑜伽、太極或其他伸展運動最有效。


Vitamin B-5, or pantothenic acid, is called an anti-stress vitamin, according to the University of Maryland Medical Center. Vitamin B-5 plays a part in the manufacturing of stress-related hormones. These hormones are produced in the adrenal glands that sit above your kidneys. Pantothenic acid is also necessary in making red blood cells and nerve functioning. Maintaining both of these systems may insure faster healing of sore neck and shoulder muscles.

Poor posture due to bone deficiencies may be a cause of pain in the neck and shoulder region. The journal "Spine" states that vitamin D deficiency is a major cause of osteomalacia, a common metabolic condition affecting bone mineralization. Adequate supplementation of vitamin D in the diet appears to alleviate the condition, the study concludes. Vitamin D works with calcium in your body to produce strong bones; that may help correct posture and lessen the strain on aching shoulder and neck muscles.

Maintaining strong neck and shoulder muscles may help in preventing pain in that area. Vitamin C plays a role in synthesizing collagen, the framework for muscles, tendons and ligaments.

Regular exercise such as yoga, taichi and etc may also improve your neck and shoulder strength.

褪黑激素真的有助睡眠 Melatonin Really Helps You Fall Asleep

服用褪黑激素片（或液體褪黑激素），在很短時間便能令人有一種愉快無誤的嗜睡感覺。

褪黑激素的作用可讓人輕鬆而平靜地沉睡，但它的作用溫和，服用後你改變主意想保持清醒，或者選擇安睡都可以，而不用擔心在緊急情況下未能自己醒來。

褪黑激素也不會成癮，不會像安眠藥、鎮靜劑等導致任何其他危險的副作用。

褪黑激素讓睡眠寧靜和清爽。但由於激素在體內的半衰期短，因此那些容易醒來的人在服用後三到四小時內可能需要服用另外一劑，又或者選購延緩釋放的藥劑。


Take a melatonin tablet (or liquid melatonin) and a pleasant and unmistakable drowsiness makes its presence known in a matter of minutes.

And while one can easily fall into a deep and peaceful slumber, melatonin's effects are mild enough to allow one to change one's mind and stay awake, or choose to sleep without worry of being unable to rouse oneself in the event of an emergency.

Nor is melatonin addictive or have any of the other potentially dangerous side effects attributed to sleeping pills, tranquilizers and sedatives.

Sleep with melatonin is restful and refreshing.  It may be necessary to consume another dose if one wakes three to four hours after taking it, due to the hormone's short half-life in the body. Delayed release tablets are suggested in these situations.