皮膚乾燥痕癢 天然保健之選

維他命E
維他命E既可以作為口服補充劑，也可以作為乾性皮膚的外用保濕療法。口服時， 維他命E的強大抗氧化特性可幫助保護皮膚免受進一步傷害。 維他命E外用面霜或潤膚露針對面部和其他部位皮膚，可以幫助防止水分流失，保持皮膚潤滑有彈性。

沙棘果油
沙棘果油中的化合物能有效改善皮膚健康， 外用和內服均合適。 一些研究表明沙棘果油可以防止皮膚乾燥，並幫助皮膚減緩燒傷、凍傷和褥瘡的影響。

月見草油
月見草油蘊含γ-亞麻酸(GLA)，GLA在體內能提供許多抗炎作用。由於許多皮膚發癢的情況是炎症反應引致，因此許多人發現月見草油是有益的皮膚止痕補充劑。

益生菌
一些研究表明， 服用益生菌可以減少體內更多有害微生物的數量。腸道細菌與皮膚之間的聯繫是當前研究的熱門話題，目前所認識是益生菌有助於增強免疫系統，從而減少發生皮膚不適的可能性。

魚油
魚油中含有奧米茄3脂肪酸，被認為可以幫助改善皮膚狀況，尤其是濕疹引致的皮膚乾燥。 “白三烯B4”是體內與炎症密切相關的化合物。幸運的是，魚油似乎可以減少體內白三烯的含量，從而改善這種狀況。

Top Supplements for Dry and Itchy Skin

Vitamin E
Vitamin E can be used as both a supplement and as a topical remedy for dry skin. When taken orally, vitamin E's powerful antioxidant properties can help to protect the skin from further damage. When used topically, as a facial oil, it can help to prevent water loss from the skin, keeping it moisturized.
Sea buckthorn oil
Compounds in sea buckthorn oil may boost your skin health when applied directly. There's also some evidence that sea buckthorn oil may prevent skin dryness and help your skin heal from burns, frostbite and bedsores

Evening Primrose Oil
Evening primrose oil is one of the best natural sources of an omega 6 fatty acid known as gamma linolenic acid (GLA). GLA, in turn, offers many anti-inflammatory benefits within the body. As many cases of itchy skin are at their core an inflammatory response it so follows that many people find evening primrose oil to be beneficial.

Probiotics
Some research also suggests that larger colonies of these good bacteria can also reduce populations of more harmful microorganisms within the body.  The link between gut bacteria and the skin is a hot topic of research at the moment, with the current understanding being that probiotics help to strengthen the immune system, making it less likely for uncomfortable skin outbreaks to occur.

Fish Oil
Fish oil, which contains omega 3 fatty acids, is also believed to help with skin conditions, most notably eczema. “Leukotriene B4” is a compound in the body which is closely associated with inflammation. Fortunately, fish oil seems to reduce levels of leukotriene in the body, thus improving such conditions.

八款最佳天然抗過敏補充劑 The 8 Best All-Natural Supplements for Fall Allergies

秋天一到身體容易產生過敏反應， 這裏介紹八款最佳天然抗過敏補充劑：

1.益生菌

益生菌可以改變腸道中的菌群， 強化免疫系統，並可以舒緩人體過敏反應。

2. 維他命 D

研究表明， 維他命D對涉及產生過敏症的免疫功能產生深遠影響， 能有效紓緩病情。

3.槲皮素(洋蔥素)

槲皮素是一種生物類黃酮，常見於紅酒、西柚 、洋蔥、蘋果、紅茶以及少量的葉類綠色蔬菜和豆類中。它具有抗炎和抗氧化的作用，並抑制組胺的產生，從而避免觸發過敏反應。

4.蕁麻

多年來，研究人員已收集了大量數據，以證明蕁麻可有效抵抗季節性過敏症狀，並可用於治療過敏性反應、偏頭痛、叢集性頭痛和過敏性關節炎等。

5.黃芪

黃芪是史悠久的中草藥。它增強免疫系統，減少炎症，常被用於治療慢性哮喘。

6.薄荷精油

因為薄荷起到祛痰劑的作用，並且具有排痰和減輕炎症的功效，所以薄荷油可以用來疏通鼻竇並緩解喉嚨發癢。

7.桉樹精油(尤加利油)

桉樹油會在鼻子上產生冷感，有助於改善氣流，打開肺部和鼻竇。


8.檸檬精油

檸檬油是對過敏最好的精油之一，因為它支持淋巴系統排毒，抑制細菌生長並增強免疫功能。

The 8 Best All-Natural Supplements for Fall Allergies

1. Probiotics

Probiotics modify the intestinal flora in the gut, support the immune system and can alter the natural course of an allergy.

2. Vitamin D

Research shows that vitamin D exerts profound effects on immune functions involved in the development and course of allergies.

3. Quercetin

Quercetin is a bioflavonoid that is found in red wine, grapefruit, onions, apples, black tea and, in lesser amounts, leafy green vegetables and beans. It has anti-inflammatory and antioxidant activity, and inhibits the growth of histamine, which can trigger an allergic response.

4. Stinging Nettle

Over the years, researchers have collected plenty of data to prove that stinging nettle – a plant named for the prickly hairs that grow on its leave and stems – is effective against seasonal allergy symptoms and can be used to treat anaphylaxis, migraines, cluster headaches and allergic arthritis.

5. Astragalus

Astragalus is an herb with a long history of use in traditional Chinese medicine. It boosts the immune system, reduces inflammation and has been used to treat chronic asthma.

6. Peppermint Essential Oil

Because peppermint acts as an expectorant and has the power to discharge phlegm and reduce inflammation, peppermint oil can be used to unclog the sinuses and relieve scratchy throats.

7. Eucalyptus Essential Oil

Eucalyptus oil produces a cold sensation in the nose that helps to improve airflow, opening up the lungs and sinuses.


8. Lemon Essential Oil

Lemon oil is one of the best essential oils for allergies because it supports lymphatic system drainage, inhibits the growth of bacteria and boosts immune function.

一個關於丁香的有趣研究 A research about Clove Extract for Prediabetics

最近一項先導性研究發現， 丁香對糖尿病患者非常有用！

研究測試丁香提取物對於健康人仕和前期糖尿病人的影響。結果發現富含多酚的丁香提取物能讓健康成年人和前期糖尿病患者的餐後血糖都下降了。

在關於前期糖尿病人部分，丁香補充劑能有效改善參與者的空腹血糖水平。

研究同時發現，標準化丁香提取物有助長者的血糖控制得宜，免致偏高。

一般來講糖尿病前期，空腹血糖多數可以保持正常，但飯後血糖值比較難控制。 一般人除非能大幅改善飲食和生活習慣，否則會有30％的前期糖尿病患者於3至5年後便漸變成 II型糖尿病患者。

研究亦表明，植物中那些健康營養素"多酚"可降低多種疾病風險。優質丁香提取物至少含有30％的總多酚，為人體葡萄糖代謝帶來裨益。

In a pilot study, a standardized clove extract was tested on healthy people and those with prediabetes.  The study results found lower after-meal blood sugar in healthy adults and prediabetics supplemented with polyphenol-rich clove extract.

In the prediabetic part of the study, fasting glucose levels were also lowered in the clove-supplemented participants.

These findings indicate that a standardized clove extract can benefit aging individuals who have less-than-optimal glucose control.

Prediabetics may have "normal"  fasting blood sugar levels, but often can't properly handle glucose after a meal. Unless they make substantial changes to their diet and lifestyle, up to 30% of prediabetics will go on to develop type II diabetes in only three to five years.

Studies have shown that polyphenols, health-promoting nutrients, found in plants, lower the risks of multiple diseases. One particularly valuable clove extract contains a minimum of 30% total polyphenols, likely to have benefits for glucose metabolism in adult humans.

References:

1. Despres JP, Lamarche B, Mauriege P, et al. Hyperinsulinemia as an independent risk factor for ischemic heart disease. N Engl J Med. 1996 Apr 11;334(15):952-7.
2. Garcia-Carretero R, Vigil-Medina L, Mora-Jimenez I, et al. Cardiovascular risk assessment in prediabetic patients in a hypertensive population: The role of cystatin C. Diabetes Metab Syndr. 2018 Sep;12(5):625-9.
3. Mijajlovic MD, Aleksic VM, Sternic NM, et al. Role of prediabetes in stroke. Neuropsychiatr Dis Treat. 2017;13: 259-67.
4. Mohan R, Jose S, Mulakkal J, et al. Water-soluble polyphenol-rich clove extract lowers pre- and post-prandial blood glucose levels in healthy and prediabetic volunteers: an open label pilot study. BMC Complement Altern Med. 2019 May 7;19(1):99.
5. Available at: http://www.diabetes.org/diabetes-basics/statistics/. Accessed July 25, 2019.
6. Available at: http://www.aarp.org/ppi/info-2018/the-facts-about-prediabetes-and-older-americans.html. Accessed July 25, 2019.
7. Available at: https://www.health.ny.gov/diseases/conditions/diabetes/prediabetes/. Accessed May 15, 2019.

女性膀胱感染 Women Bladder Infections

女性膀胱感染 Women Bladder Infections

膀胱感染，也稱為“膀胱炎”，在女性中非常常見，因為從身體外部到膀胱內部的通道比較短（相對於男性）。這使細菌更容易進入膀胱。雖然大多數細菌感染可以透過每次排尿時被沖洗乾淨，但大腸桿菌結構上有“魔術貼形狀的粘性墊”，使它們能夠粘在膀胱壁上 - 因此它們不會被沖洗掉。

有些膀胱感染沒有任何症狀，但更常見的情況通常伴隨強烈的排尿衝動（尿急），經常排尿（即使尿液很少），並且排尿時有被火灼的感覺（醫學上稱為排尿困難）。尿液中通常不會見血， 但如果發生這情況就必須盡快求醫 。

以下介紹一些針對膀胱感染的自然療法：

一般飲食建議
喝清水
多喝水以清除感染。

有用補充劑
D-甘露糖 D-Mannose
服用補充劑D-Mannose。它是一種健康的糖， 透過尿液排泄。D-甘露糖能塗覆大腸桿菌的“魔術貼切形狀的吸盤”，使它們不會粘在膀胱上。當你小便時，細菌會立即被洗掉！劑量為每3小時1000mg，直至感染消失。為防止複發性膀胱感染，可每日服用500-1000mg（性生活後服用尤為重要）。如果需要，可以使用更高的劑量，並且可以安全地長期使用。它對益生菌沒有影響，因此沒有抗生素的毒性。

維他命C
補充維他命C 500毫克，每天2至6粒。

改善上廁所習慣
細菌來自肛門區域，因此當你在排便後擦拭時，建議朝向背部並遠離膀胱的方向擦拭。否則，細菌便容易進入膀胱。

Women Bladder Infections

Bladder infections, also called "cystitis," are very common in females because the opening from the outside of the body to inside the bladder is very short. This makes it easier for bacteria to get into the bladder. While most bacterial infections simply get washed out each time you urinate, the E. coli have little "Velcro-like sticky pads" on them that allow them to stick to the bladder wall — so they don't wash out.

Although bladder infections can occur without symptoms, more often they trigger an intense urge to urinate (urgency), urinating frequently (even when there is little urine), and burning on urination (called dysuria). Blood visible in the urine is less common, and warrants a trip to the doctor.


Here are natural treatments you can do for bladder infections:

General Diet Advice
Drink water
Drink plenty of water to wash out the infection.

Recommended Supplements
D-Mannose
Take the supplement D-Mannose. It is a healthy sugar which is excreted in the urine. It coats the "Velcro-like sticky fingers" of the E. coli bacteria so that they can't stick to the bladder. Then the bacteria wash right out when you urinate! The dose is 1000mg every 3 hours while awake till the infection is gone. To prevent recurrent bladder infections, take 500-1000mg twice daily (especially after sex). Higher dosing can be used if needed and it can safely be used long term. It has no effect on healthy bacteria, and therefore has none of the toxicity of antibiotics.

Vitamin C
Add vitamin C 500 mg 2-6x during the day.

Bathroom habits
The bacteria come from the anal area, so when you wipe after a bowel movement, wipe in a direction toward your back and away from the bladder. Otherwise, you're offering the bacteria a free ride to your bladder.

研究發現益生菌有助改善糖尿指數 Probiotic improves diabetes markers

一項最新研究發現，一種常見的益生菌或能改善2型糖尿病患者的健康狀況。在為期8週的臨床實驗中，患者的空腹血糖值、胰島素濃度和胰島素抵抗性均顯著下降。

40名患有2型糖尿病的成年人參加了這項實驗，其中一半每日服用一片乾酪乳桿菌(Lactobacillus casei)，其他人服用安慰劑。 在研究期的開始和結束時分別為病人抽取血液樣本作檢查，并得出以上結論。

此外，服用益生菌的組別其他健康指標也有所改善，包括體重和體重指數(BMI)。


A common probiotic bacteria appears to improve the health of people with type 2 diabetes.  Fasting blood sugar, insulin concentration, and insulin resistance all decreased significantly in a new eight-week trial.
Forty adults with Type 2 diabetes participated, with half taking daily capsules of Lactobacillus casei and the others taking a placebo.  Blood samples were accessed at the beginning and the end of the study period.
Other health markers also improved in the probiotic group, including weight and body mass index.

Sources
Iran Biomed J. 2019 Jan;23(1):68-77. Epub 2018 May 27.
The Effects of Lactobacillus casei on Glycemic Response, Serum Sirtuin1 and Fetuin-A Levels in Patients with Type 2 Diabetes Mellitus: A Randomized Controlled Trial
Khalili L1, Alipour B2, Asghari Jafar-Abadi M3, Faraji I4, Hassanalilou T1, Mesgari Abbasi M5, Vaghef-Mehrabany E6, Alizadeh Sani M7.

#Lactobacillus casei #Probiotics #Type 2 diabetes mellitus

柏金遜症- 透過天然成分支持神經元和線粒體健康 Parkinson's Disease - Natural Ingredients to Support Neuronal and Mitochondrial Health

柏金遜症最主要的病理改變是腦部黑質體多巴胺(dopamine)能神經元的持續死亡。

常規治療栢金遜症主要針對症狀的改善，而未有提供對腦部黑質體神經的保護， 黑質神經細胞持續死亡導致病情惡化。事實上，許多天然成分與傳統療法相結合可能具有互補作用。

這裏我們簡單探討一下這個題目。

酪氨酸和苯丙氨酸是多巴胺的氨基酸前體。

維他命B6、鋅和腎上腺激素DHEA已被證明可以增加大腦中的多巴胺形成。

刺毛黧豆 Mucuna pruriens(Kapikachhu)
這種來自印度的草本含有高濃度的天然L-DOPA和各種其他神經活性化合物。

CBD油
我們的身體和大腦通過分泌大麻素與受體結合，形成控制睡眠、食慾、情緒和很多其他作用。這些大麻素受體在基底神經節中數量特別多。研究人員認為， 補充天然大麻素與大腦受體結合，有助改善柏金遜症或幫助緩解症狀。

咖啡
多項研究發現飲用大量咖啡的人較少機會患上栢金遜症 。綠咖啡豆提取物含有比泡製咖啡更多的活性抗氧化劑， 或有助預防這種疾病。

另外， 咖啡所含的咖啡因很容易穿過血腦屏障並阻斷粘附受體，一些有趣的研究表明，咖啡因本身可能也是一種有效的抗柏金遜症藥物。

輔酶Q10
我們已知柏金遜症患者的血漿和血小板CoQ10水平較低， 補充輔酶q10或有助改善病情。

吡咯喹啉醌(PQQ)
吡咯喹啉醌(PQQ)是一種高生物活性化合物，廣泛存在於各種細胞類型中，研究人員認為提高PQQ水平可能會改善線粒體功能，抑制氧化作用，並支持神經系統健康。

肌酸
一些動物研究顯示，肌酸因其“促線粒體”作用，可有效預防或減緩栢金遜症的惡化 。肌酸對細胞能量管理至關重要。肌酸缺乏與神經損傷也有關係。

Omega-3脂肪酸
挪威的研究人員提出了令人信服的證據，證明柏金遜症患者體內缺乏 omega-3脂肪酸。

維他命 D
柏金遜症患者血液維他命D水平較低， 適量補充或有預防作用 。

綠茶
綠茶及其活性化合物兒茶素（EGCG） 或可作為預防柏金遜症的神經保護劑， 綠茶飲用量的增加與栢金遜症發病率降低有關。

薑黃素
薑黃素是香料黃薑的衍生物，通過其對體內NF-κB系統的有效調節，是一種天然的炎症抑製劑。 有研究發現薑黃素能發揮顯著的神經保護作用。

益生菌
補充益生菌顯著改善便秘問題，並減少腹脹和腹痛的發生率， 這些都是柏金遜症患者常見的腸胃問題。


Conventional treatment of Parkinson's disease relies heavily on targeting amelioration of symptoms, without providing neuroprotection against continual cell death in the substantia nigra. On the other hand, a variety of natural ingredients have been shown to support neuronal health and promote mitochondrial function in a variety of ways. Many natural ingredients may have a complementary effect in combination with conventional therapies.

Tyrosine and phenylalanine are amino acid precursors to dopamine.  Vitamin B6, zinc, and the adrenal hormone DHEA also have been shown to increase dopamine formation in the brain.

Mucuna pruriens (Kapikachhu) is a vine whose seeds contain a high concentration of naturally occurring L-DOPA and a variety of other psychoactive compounds. Compounds in Mucuna seeds mimick the action of carbidopa and complement the action L-DOPA in the central nervous system.

CBD oil
Our bodies make natural cannabinoids that control sleep, appetite, mood and other processes by binding to receptors throughout the body and brain. These receptors are found in particularly high numbers in the basal ganglia, a circuit of brain cells that controls movement and is affected in Parkinson’s. Because the cannabinoids in hemp bind to the receptors in our body and brain, researchers  believe that they could bind to brain receptors to modify the course of PD or help ease symptoms of disease.

Coffee Consumption
Several epidemiological studies have found that those who consume large amounts of coffee are much less likely to develop Parkinson's disease.  Green coffee extract contains more of the active antioxidant compounds than brewed coffee, and may be a promising option for Parkinson's disease patients.

Intriguing research suggests that caffeine itself may be a potent anti-Parkinson agent. Upon ingestion, caffeine readily crosses the blood-brain barrier and blocks adenosine receptors, an effect responsible for many of its pharmacologic actions

CoQ10
Plasma and platelet levels of CoQ10 are known to be low in patients with Parkinson's disease, suggesting a systemic deficiency state.

Pyrroloquinoline Quinone (PQQ)
Pyrroloquinoline quinone, or PQQ, is a highly bioactive compound present in a vast range of cell types, and research suggests boosting PQQ levels may improve mitochondrial function, inhibit oxidative stress, and support neurological health.

Creatine
Creatine  is vital to cellular energy management. Creatine deficiency is associated with neurological damage. Several animal studies have shown creatine, because of its "pro-mitochondrial" effect, to be effective in preventing or slowing the progression of Parkinson's disease

Omega-3 Fatty Acids
Researchers in Norway have presented convincing evidence of a systematic omega-3 deficit in Parkinson's disease,

Vitamin D
Several studies have shown that higher levels of vitamin D protect against the onset of Parkinson's disease symptoms. Also, that patients diagnosed with Parkinson's have lower serum vitamin D levels than those without the disease.

Green Tea
Increased tea consumption is correlated with reduced incidence of Parkinson's disease. There is tremendous scientific interest in green tea and its active compound Epigallocatechin gallate (EGCG) as a neuroprotectant in Parkinson's disease

Curcumin
Curcumin, a derivative of the spices turmeric, through its potent modulation of the NF-kappa B system is a natural inhibitor of inflammation. It prevents chemically induced changes in lab models of Parkinson's disease and exerts significant neuroprotection

Resveratrol
Scientists interested in protecting brain tissue and enhancing the quality of life in aging individuals have directed their attention towards resveratrol.

Probiotics
In a recent clinical trial, forty Parkinson's patients complaining of constipation were treated with probiotics for five weeks. Probiotic therapy significantly increased the number of normal stools as well as reduced the incidence of bloating and abdominal pain.

消化酵素能有效幫助消化 Enzymes Promote Optimal Digestion

許多人都會有消化不良的情況，例如腹脹和有胃氣。 但一般人未必意識到， 這種情況除了為我們帶來不適 ，也會影響關鍵營養素的吸收。 隨著年齡增長， 身體分泌消化酵素的功能會有所減弱， 這個問題就更加嚴重。

消化不良通常是由於消化酵素（消化酶）水平降低以及胃腸道中有益微生物的慢性失衡引起的。

通過適當補充消化酶和益生菌， 可以從根本上解決胃腸道不適和營養吸收不良的情況。


Many people today suffer from the symptoms of poor digestion, such as bloating and gas. What they may not realize is that this digestive insufficiency also compromises the absorption of key nutrients.
Poor digestion is often caused by decreasing levels of digestive enzymes, as well as a chronic imbalance of beneficial organisms in the gastrointestinal tract.
It is possible to address both of these underlying causes of gastrointestinal distress and poor nutrient absorption by properly supplementing with both digestive enzymes and the probiotics.

南瓜籽油維持膀胱健康 Pumpkin seed oil supports bladder health

人有三急好平常， 但如果你發現最近多了要去廁所， 會否擔心你的泌尿道出現問題呢？ 事實上，大概1/6成人經常受到尿失禁或膀胱過度活躍的問題困擾。 由於尷尬或避免藥物副作用等原因， 少於一半人會諮詢醫生意見。 臨床研究發現一種天然成分也能有效維持健康的膀胱，並顯著改善膀胱控制能力。 說的就是南瓜籽油。 臨床試驗結果表明南瓜籽油或可以： 減少夜間排尿次數過多，提高睡眠滿意度 減少尿失禁發作的次數 減少每日平均尿急頻率 如果你也有以上症狀， 不妨一試。 當然， 情況嚴重者最好先求醫， 進一步瞭解自己的病況。 Have you ever worried about your urinary health? Indeed 1/6 adults are affected by urinary incontinence or an overactive bladder. Less than 50% will consult with a physician due to embarrassment or to avoid drug side effects. A natural ingredient has been clinically proven effective in maintaining a healthy bladder and supporting health bladder control. Clinical trial results suggest that pumpkin seed oil may: Reduce excessive frequency of urination at night and improve sleep satisfaction Reduce the number of episodes of urinary incontinence Reduce the daily average frequency of urgency

細胞自噬機制與長壽 Autophagy and longevity

你的細胞每一刻都會持續產生能量流，為身體保持活力。

現實中 ，燃燒煤炭或石油之類也能產生能量以供我們所需， 例如發電、推動汽車和機器等等 。但燃燒作用的殘留物會污染環境並損害生物健康。 如何減少污染已成為目前最難解決的問題之一。

在人體的細胞能量代謝過程中， 同樣的事情也不斷發生，能量循環同樣造成有毒殘留物堆積於體內， 影響我們健康。

可幸的是，細胞具有天然排毒功能， 就是透過一種叫做細胞自噬的機制。

細胞自噬機制能清除受損蛋白質和其他代謝廢物。

這種自噬機制如果運作失衡，便會導致衰老。

最近眾多研究表明，幾乎所有能延長健康壽命的方法都是透過激活體內細胞自噬機制而運作， 協助細胞去除毒素和廢物。

因此，讓細胞自噬機制有效地運作，是逆轉生物衰老的關鍵因素。

如何保持自噬機制正常運作？

最近熱烈討論的 「斷食」便是其中一種方式，能激活自噬機制，有助於減緩衰老過程，並積極促進細胞更新。

但要經常斷食有難度？ 這裏提供另外一些改善自噬機制的自然方法，包括補充礦物質鋰和絞股藍提取物等AMPK 活化物。

優化自噬機制的最安全和最有效的方法之一是激活細胞中稱為AMPK的酶。

當AMPK被激活，它通過自噬過程發信號通知細胞去除內部污染物。這使得細胞更年輕， 運作更暢順 。

順帶一提，我們也可以通過AMPK活化物減少腹部脂肪積存。 有了AMPK 活化物，傳說中的「消腩丸 」不再是傳說！

Autophagy and longevity

To remain alive, your cells generate a continuous flow of energy.

When energy is produced by burning hydrocarbons such as coal or oil, the result is residual waste pollutants that damage living beings.

A similar event occurs during cellular energy metabolism. Left behind in the energy cycle is toxic debris.

The primary way cells “clean house” is via autophagy.

Autophagy defines a natural process whereby cells clear damaged proteins and other metabolic waste products.

An emerging body of evidence points to imbalanced autophagy as a driver of premature aging.

Recent discoveries show that almost every intervention proven to extend healthy lifespan involves activation of autophagy (removing toxic cellular waste).

Restoring balanced autophagy is a critical factor in reversing biological aging.

How to Restore Autophagy

Fasting activates autophagy, which helps slow down the aging process and has a positive impact on cell renewal.

How about if you can't possibly do fasting from time to time?  There are natural methods to improve autophagy that include supplementation with lithium and gynostemma extract.

One of the safest and most effective methods to optimize autophagy is by activating an enzyme in our cells called AMPK.

When AMPK is activated, it signals cells to remove internal pollutants via the process of autophagy.

This enables cells to function in a more youthful manner, as evidenced by reduced abdominal fat stores in many people using AMPK-activating compounds.

丁香的用途 Clove Uses

丁香在印度和中國已經使用了數千年，不僅作為香料和調味品，還作為許多疾病的天然草本藥物。

印度阿育吠陀草本醫學使用丁香治療蛀牙和口臭。

在中醫中，丁香被認為具有壯陽特性。

丁香粉有助促進傷口癒合。

丁香茶是一種受歡迎而性質溫和的飲料，可緩解飯後肚脹等不適。

丁香油有助於緩解頭痛、脹氣，並減少妊娠紋。

丁香具有防腐和殺菌特性，有助於抵抗感染，緩解消化問題和關節炎疼痛。

很多香料都是抗氧化劑的豐富來源，而丁香是其中一種抗氧化成分最豐富的來源。化學分析表明，丁香含有至少36種不同的成分，而最重要的是一種名為丁香醇的精油。丁香還含有多種黃酮類化合物，富含抗炎和抗氧化作用。

Clove Uses
Clove has been used for thousands of years in India and China not only as a spice and condiment but also as a medicine for many ailments.

Ayurvedic medicine used cloves for tooth decay and bad breath.
In Chinese medicine, clove was considered to possess aphrodisiac properties.
Ground cloves are traditionally applied to minor cuts for healing purposes.
Clove tea is a popular warm beverage to relieve congestion.
Clove oil helps relieve headaches, flatulence, as well as reduce stretch marks.

Cloves have antiseptic and germicidal properties that help fight infections, relieve digestive problems and arthritis pain.

Although most spices are excellent sources of antioxidants, cloves rank as the richest source of them all. Chemical analysis shows that cloves have at least 36 different ingredients, the most important being an essential oil called eugenol. Cloves also contain a variety of flavonoids which contribute to clove's abundant anti-inflammatory and antioxidant properties.

消除眼袋三部曲 Get Rid of Under-Eye Bags With Supplements

隨年齡增長，眼袋或眼睛浮腫是常見的現象。 這是因為眼睛周圍的組織會變弱，支撐眼睛的脂肪會隨著眼液轉移至下眼瞼，導致眼袋的產生。 眼袋也可能由於水腫、睡眠不足、過敏或遺傳因素引起。

三個簡單步驟可以幫你擊退眼袋！

步驟一
補充維他命C或在眼袋下塗抹維他命C潤膚露。 維他命C是製造膠原蛋白所必需的養分，有助於增加皮膚彈性。它也是一種抗氧化劑，可以防止自由基引起的細胞損傷，對抗細胞衰老。

步驟二
如果有失眠情況，可服用纈草天然助眠補充劑。充足睡眠可減少眼袋產生，如果你無法入睡，天然助眠劑幫到你。建議臨睡前一至兩小時服用250至600毫克。

步驟三
槲皮素又稱為洋蔥素，每日服用250至600毫克。槲皮素含有抗炎特性，有助改善眼袋外觀。它也是一種天然抗組胺藥，有助對抗過敏症狀。

健康小貼士：
冷敷眼袋有助減少浮腫， 不妨一試！

Get Rid of Under-Eye Bags With Supplements

Under-eye bags, or puffiness under the eyes, is a common occurrence as you age. Tissues around the eyes weaken with age, and fat that supports the eyes can migrate into the lower eyelids along with fluid, causing bags. They can also occur due to fluid retention, lack of sleep, allergies or heredity.

There are herbal supplements that may help you manage these symptoms.

Step 1
Take a vitamin C supplement or apply a vitamin C skin lotion to your under-eye bags. This vitamin is necessary for making collagen, which helps with skin elasticity. It is also an antioxidant, which can prevent cell damage caused by free radicals and may help fight the aging process of cells.

Step 2
Take a valerian supplement if you suffer from insomnia. Getting enough sleep can help reduce under-eye bags, but if you are unable to sleep, a natural sleep aid may help. It is recommended to take 250 to 600 mg, one to two hours before bedtime.

Step 3
Take 250 to 600 mg daily, in divided doses, of quercetin. Quercetin contains anti-inflammatory properties, which can help reduce the appearance of under-eye bags. It is also an antihistamine, which helps fight allergy symptoms.

Tips
Applying a cool compress to your under-eye bags may help reduce the puffiness of the bags.

如何預防與年齡相關的肌肉流失(少肌症) Protect Against Age-Related Sarcopenia

體力衰退， 站立不穩，行動緩慢， 相信很多長者都有類似煩惱。 一般會覺得 「年紀大了， 冇辦法了！」但很少會探究箇中原因。

隨年齡增長 ， 人體的肌肉組織變得容易流失， 在醫學上這現象被稱為肌肉減少症。 少肌症不僅使我們虛弱，而且容易摔倒，增加了骨折、行動不便甚至提早死亡的風險。

保持適量運動能減慢肌肉衰退。與此同時，已有兩種營養補充劑具臨床驗證能有效維持或增強肌肉質量和性能，對抗肌肉減少症。

HMB是一種常見氨基酸亮氨酸的衍生物，已被發現可增強肌肉質量，防止其流失，並促進肌肉功能的改善。

維他命D3對抗肌肉衰退也很重要， 能讓肌肉力量顯著增強和促進運動表現。

希望保持最佳肌肉質量、力量和功能的人士都應該考慮補充HMB和維他命D3這一組合。

The age-related loss of muscle tissue, called sarcopenia, leaves us not only weakened, but vulnerable to falling, increasing the risk for fractures, immobility, and premature death.

Two supplements have been shown to combat sarcopenia by maintaining or boosting muscle mass and performance.

HMB, a derivative of the common amino acid leucine, has been found to enhance lean muscle mass, prevent its loss, and promote improved muscle function.

Vitamin D3 has important effects on aging muscles, including producing significantly greater muscle strength and exercise performance.

Anyone concerned about maintaining optimal muscle mass, strength, and function into their golden years should consider supplementing with a combination of HMB and vitamin D3.

啤酒烤母的益處 Benefits of brewer’s yeast

啤酒酵母是一種單細胞真菌，在啤酒釀造過程中起著關鍵作用。它還含有B雜維他命和其他營養素。啤酒酵母蘊含蛋白質、纖維、 礦物質硒、核黃素、硫胺素、菸酸、銅、鉀和葉酸等。啤酒酵母被用作自然療法由來已久， 作用包括舒緩失眠和偏頭痛。研究表明，啤酒酵母的益處也包括平衡血糖水平、 促進眼睛健康、保護大腦健康和自然提升免疫能力等。

在都市生活的你， 如果工作繁忙缺乏休息， 應酬過多營養不良， 適量補充啤酒烤母營養素是既安全又有效而且非常經濟的養生之道。

Brewer’s yeast is a single-celled fungus that plays a key role in the process of brewing beer. It’s also packed with B vitamins and other nutrients. Brewer’s yeast contains protein, fiber, selenium, riboflavin, thiamine, niacin, copper, potassium and folate. Historically, brewer’s yeast has been used as a natural remedy for carious ailments, including insomnia and migraines. Research has shown that brewer’s yeast benefits include the ability to improve blood sugar levels, enhance eye health, protect brain health and give the immune system a natural boost.

吃得到的美麗 Nutrients That Improve Appearance

「人如其食(You are what you eat)」，這句話最早是出自十八世紀法國作家薩瓦蘭(Jean-Anthelme Brillat-Savarin)。 這句話如果套用在營養學，意思就是如果你希望健康美麗，就要吃「好」的食物！

這裏就簡單介紹幾種營養補充劑，讓你由内到外更健康美麗！

改善頭髮、皮膚和指甲的維他命營養補充劑
維他命B雜可喻為美容維他命
市面上維他命B雜產品種類繁多， 最好選擇活性B雜維他命。 而其中的維他命B6對皮膚和頭髮健康尤為重要。

生物素對頭髮和指甲的神奇效力
生物素是一種類似維他命的化合物， 補充足夠生物素可以讓頭髮質量和指甲強度產生顯著分別。 很多自然療法醫師建議每天服用5,000微克（mcg）以達到顯著效果。

用維他命C對抗自由基
維他命C有助於保護皮膚免受紫外線輻射的傷害。在一項德國臨床研究中，每天使用維他命C四周可以使皮膚的自由基清除能力加強22％。研究結果表明， 維他命C可以在服用後瞬間發揮作用， 而相應調高服用量後， 功效倍增。

葡萄籽精華保護皮膚預防過早衰老
葡萄籽提取物含有稱為低聚原花青素（OPC）的化合物。 OPCs是超強效抗氧化劑，並具有其他美容特性。研究表明，葡萄籽具有減少炎症和保護皮膚免於過早衰老的能力。

科學研究表明，葡萄籽提取物具有與膠原蛋白結合的能力，使其能夠促進肌膚更年輕及具彈性。

薑黃素和乳香減少皮膚炎症和紅腫
薑黃素和乳香可以緩解疼痛，它們還可用於減少皮膚發紅和炎症性皮膚病。

此外，薑黃素也有助減少皮膚病，如牛皮癬，濕疹甚至皮膚癌等。

矽膠(二氧化矽)幫助製造膠原蛋白
二氧化矽是健康頭髮、皮膚和指甲不可或缺的重要營養素。二氧化矽對於膠原蛋白的產生至關重要，而頭髮、皮膚和指甲正是身體中含有最多膠原蛋白的部分。

膠原蛋白不足可導致指甲脆弱、生長緩慢、頭髮質量差和皮膚鬆弛。增加二氧化矽的攝入量可以增加膠原蛋白的產生，效果極佳，它甚至可以減少暗瘡爆發 。

Omega 3和Omega 7促進頭髮生長
深海魚油所含的 Omega 3脂肪酸已被證明可以促進毛髮生長和改善密度，並舒緩皮膚乾燥。它們同時具有抗炎作用。

沙棘果中蘊含Omega 7脂肪酸。這種稀有的脂肪酸摻入細胞壁後，讓細胞保持充足水分，皮膚更具彈性更潤滑。

美容營養素
以上提到的各種營養素具有臨床認證， 服用後外觀明顯得到改善，值得一試。

Nutrients That Improve Appearance

Vitamins & Supplements for Hair, Skin & Nails
B Vitamins for Beauty
It’s important to select B vitamins in the active (sometimes called methylated) form. Vitamin B6 is especially important to healthy skin and hair, so make sure you consider pyridoxal-5-phosphate, or the P-5-P form of B6 for most consistent results.

Biotin for Strength in Hair & Nails
Biotin is a vitamin-like compound that can make a measurable difference in hair quality and nail strength. Dosage is important. Many integrative practitioners recommend up to 5,000 micrograms (mcg) a day to see significant results.

Fight Free Radicals with Vitamin C
Vitamin C helps protect the skin from damage by UV radiation. In a German clinical study, using vitamin C daily for four weeks was shown to increase the free radical-scavenging activity of the skin by 22 percent. Results of the study showed that the vitamin C went to work rapidly, and the benefits increased with higher doses of vitamin C.

Protect Skin From Premature Aging with Grape Seed
Grape seed extract contains compounds called oligomeric proanthocyanins (OPC). OPCs are super-potent antioxidants and have other beauty-specific benefits as well. Research has shown that grape seed has the ability to reduce inflammation and protect the skin from premature aging.

Scientific studies have shown that grape seed extract has the ability to bond with collagen, allowing it to promote youthful skin and elasticity.

Curcumin & Boswellia For Reducing Skin Inflammation & Redness
Curcumin & Boswellia are able to relieve pain, they are also useful for reducing skin redness and inflammatory skin disorders.

Curcumin also improves collagen deposition and vascular density, especially in wounds and injuries. Additionally, curcumin has shown promise at reducing skin conditions such as psoriasis, eczema, and even skin cancer.

Create Collagen with Silica
Silica is a very important nutrient for healthy hair, skin and nails. Silica is critical to collagen creation, and our hair, skin, and nails are some of the highest collagen-containing parts of our body.

Reduction in collagen results in brittle, slow growing nails, poor hair quality, and sagging skin. Increasing intake of the mineral silica can increase collagen production with excellent results. It may even lessen acne breakouts.

Support Your Hair Growth with Omega 3 & Omega 7
Omega 3 fatty acids from cold-water fish have been shown to support hair growth and thickness, as well as reduce dry skin. They are also anti-inflammatory.

There is another omega fatty acid found in sea buckthorn berries called omega 7. This rare omega is incorporated into cell walls and is good at holding on to water. If the cells are better hydrated, skin appearance is enhanced.

Nutrients for Beauty
There are certainly clinically demonstrated nutrients that can make a significant difference in appearance, including those parameters we identify as “beauty.” There is no one beauty nutrient; rather, an array of beneficial herbs, vitamins, and oils each address different aspects of hair, skin, and nail health. Putting together a protocol of effective products can result in visible differences.

Sources:
“Association of vitamin B-6 status with inflammation, oxidative stress, and chronic inflammatory conditions: The Boston Puerto Rican Health Study” by J. Shen et al., Am J Clin Nutr, 2/10

“Biotin and biotinidase deficiency” by J. Zempleni et al., Expert Rev Endocrinol Metab, 11/1/08

“Brittle nails: response to daily biotin supplementation” by L.G. Hochman et al., Cutis, 4/93

“A case-control study of Panicum miliaceum in the treatment of cancer chemotherapy-induced alopecia” by G. Gardani et al. Minerva Medi, 12/07

“Dietary silicon intake and absorption” R. Jugdaohsingh et al.. Am J Clin Nutr, 2002

“Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair” by R.R. Wickett et al., Arch Dermatol Res, 12/07

“Human skin condition and its associations with nutrient concentrations in serum and diet” by E. Boelsma et al., Am J Clin Nutr, 2003

“Effect of zinc deficiency on blood glutathione levels” by B.J. Mills et al., J Nutr, 6/81

“Effects of oral supplementation and topical application of supercritical CO2 extracted sea buckthorn oil on skin aging of female subjects” by B. Yang et al., J Appl Cosmetol, 1-3/09

“Inflammation causes tissue-specific depletion of vitamin B6” by E.P. Chiang et al., Arthritis Res Ther, 2005

“Innate immunity: A crucial target for zinc in the treatment of inflammatory dermatosis” by A. Brocard et al., J Eur Acad Dermatol Venereol, 1/24/11

“Mackerel-derived fermented fish oil promotes hair growth...” by J.I. Kang et al., Int J Mol Sci, 9/14/18

“Nutritional skin care: Health effects of micronutrients and fatty acids” by E. Boelsma et al., Am J Clin Nutr, 2001

“Oral supplementation with fish oil reduces dryness and pruritus...” by R.C. Barcelos et al., J Dermatol Sci, 9/15

“The role of lipoxygenases in pathophysiology; new insights and future perspectives” by R. Mashima and T. Okuyama, Redox Biol, 12/15

“Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy” by V.E. Colombo et al., J Am Acad Dermatol, 1990

“Xenobiotics in vitro: The influence of L-cystine, pantothenat, and miliacin on metabolic and proliferative capacity of keratinocytes” by D.H. Obrigkeit et al., Cutan Ocul Toxicol, 2006

“Zinc deficiency and the prolonged accumulation of zinc in wounds” by A. Senapati, Br J Surg, 7/85

補充適當營養 靈魂之窗有保障 Common Eye supplements

以下簡單介紹一下常見的眼部營養補充劑：

1.）葉黃素和玉米黃素

綠葉蔬菜含有葉黃素和玉米黃素，例如羽衣甘藍和菠菜等。橙色和黃色的水果蔬菜中也含有一定濃度的葉黃素和玉米黃素。研究發現每天攝取葉黃素10毫克和玉米黃素2毫克有助維持眼睛健康。

2.）蝦青素

蝦青素來自一種叫做雨生紅球藻的微藻， 遇上乾旱環境這種微藻便會產生豐富的蝦青素自我保護，免受強烈紫外線侵害 。 由於蝦青素的抗氧化功能比玉米黃素和葉黃素更強，因此許多研究人員認為蝦青素是針對眼睛的最佳抗氧化劑。

3.）維他命D

維他命D對乾眼症有保護作用。研究發現，身體缺乏維他命D有機會引致眼部退化， 嚴重者甚至會導致失明，並誘發眼部的自身免疫力疾病。 營養學家建議服用維他命D同時 ， 最好也服用檸檬酸鎂，因為維他命D需要有足夠的鎂才能在腎臟轉化和被利用。

4.）鎂補充劑

臨床研究證實鎂補充劑可降低眼壓 （IOP）。在一項臨床研究中顯示，10名青光眼患者每天服用121.5 毫克鎂，持續一個月後，眼部的血液供應量和視力得到明顯改善。

5.）維他命E

維他命E是一種強效抗氧化劑，有助保護眼部細胞免受自由基引起的氧化損傷。建議每天服用200-400 IU的維他命E.

6.）銀杏葉提取物

銀杏葉提取物或有助患有青光眼但眼壓正常人士改善視力和預防眼睛受損。根據另一項研究顯示，銀杏葉可以改善眼部微絲血管循環，從而有助治療青光眼。

7.）維他命A、β-胡蘿蔔素和鋅

維他命A和胡蘿蔔素有助保護眼睛免受感染，預防眼睛乾澀和夜盲症等。鋅有助保護免疫系統功能和促進維他命A的吸收。同時減少眼睛的氧化損傷。

8.）奧米加-3脂肪酸（DHA和EPA）

研究顯示DHA和EPA對乾眼症和黃斑退化症有改善作用，並有助促進眼內液體流通，降低眼壓高風險。

9.）葡萄籽

葡萄籽提取物提供了兩種抗氧化劑~ 原花色素和低聚原花色素，可降低各種退化性眼疾的風險。

10.）生物類黃酮

生物類黃酮有助保護血管，包括視網膜中的微細血管，並有助改善眼睛的血液循環。

Main Dietary Nutrients & Nutritional Supplements To Promote Eye Health

1.) Lutein and zeaxanthin are primarily found in green leafy vegetables, with kale and spinach. Lower concentrations of both nutrients are also found in orange- and yellow-coloured fruits and vegetables. Studies have found health benefits for lutein at a dose of 10 mg per day, while for zeaxanthin at 2 mg per day.

2.) Astaxanthin is produced by the microalgae Haematococcus pluvialis when its water supply dries up, forcing it to protect itself from UV radiation. Astaxanthin is far more powerful an antioxidant than both lutein and zeaxanthin. Many researchers believe it to be the most powerful antioxidant for eye health.

3.) Vitamin D has a protective role in the development of dry eyes and its deficiency appears to be linked with higher risk of blindness and age-related eye degeneration as well as with autoimmune conditions that affect eyes. You are recommended to take with magnesium citrate as vitamin D requires magnesium for its conversion in kidneys.

4.) Magnesium supplements have been shown to lower intraocular eye pressure (IOP). In a clinical study, 10 gaucoma patients were given 121.5 mg magnesium twice a day for a month. After a month the blood supply to the eye and their field of vision improved.

5.) Vitamin E is a powerful antioxidant that contributes to the protection of the eye cells from oxidative damage caused by free radicals. About 200-400 IU of vitamin E per day is recommended.

6.) Ginkgo biloba extract appears to improve preexisting visual field damage in some patients with Normal Tension Glaucoma. According to another study,Ginkgo biloba improves ocular blood flow, indicating its potential therapeutic benefits in the treatment of glaucoma.

7.) Vitamin A and beta-carotene help protect the eyes from infections, prevent dry eyes and night blindness. Zinc contributes to the normal immune system function and absorption of vitamin A. It also assists various antioxidants in reducing oxidative damage in the eyes.

8.) Omega-3 fatty acids (DHA & EPA) have shown to be beneficial for individuals with dry eye syndrome and macular degeneration. It may also help proper drainage of intraocular fluid from the eye, decreasing the risk of increased eye pressure.

9.) Grape Seed is a source of two powerful antioxidants proanthocyanidins and oligomeric proanthocyanidins that are known to reduce the risk of various degenerative eye problems.

10.) Bioflavonoids protect blood vessels, including delicate capillaries in the retina and help improve blood circulation in the eye.