時刻保持頭腦清晰 Keep your mind sharp

人體的大腦相當於電腦的中央處理器，身體需要提供源源不絕的營養和能量以維持腦部正常運作。選擇正確的食物可以幫助修復腦細胞，並提供足夠營養以製造神經遞質，這些神經遞質便是控制學習能力和記憶力的基石。 營養學家建議飲食中包含“大腦食物”，這些包括深海魚類、莓果類、羽衣甘藍、雞蛋、牛油果和海藻類食物。相反，如果僅進食不良食物 - 糖、反式脂肪等 - 會令你感到虛弱、焦慮和沮喪。

很多食物都未必含有足夠的胞二磷膽鹼(Citicoline)這種對大腦非常有益的營養素。胞二磷膽鹼天然存在於腦部，有助大腦發號司令。這種腦部中發現的營養物質已被臨床研究證實能發揮正能量、精神更集中、注意力和記憶力都有所提升。如有需要，補充胞二磷膽鹼實乃明智之選。

The brain is the body’s equivalent of a computer’s central processing unit. It needs an endless supply of power to run properly. Eating the right types of foods can help repair brain cells, supply the building blocks of neurotransmitters that control how you learn and remember. Consume the bad stuff—sugars, trans fats, etc.—and you can be left feeling groggy, anxious and depressed. Nutritionists recommend a diet high in “brain foods” such as fatty fish, berries, kale, eggs, avocado and sea vegetables.

Many of the foods we eat don’t adequately supply key nutrients, such as citicoline, it may be wise to add a supplement to your everyday routine.    Citicoline is nature’s way of keeping the brain’s energy-producing centers firing.  Citicoline is a naturally occurring nutrient found in the brain. It has been clinically studied to support mental energy, focus, attention, and recall.

冬蟲夏草 Cordyceps

冬蟲夏草(Cordyceps)有助於抗衰老。如能配合適量運動和採用有益於心臟的飲食習慣，冬蟲夏草更有助降低低密度膽固醇並同時提高高密度膽固醇(健康膽固醇)水平。 此外這種真菌也能有效降低血糖水平，對糖尿病人尤為有益，並減少患心血管疾病的危險因素。 蟲草對心律不正、乙型肝炎、肝硬化和慢性疲勞等都有明顯功效。美國著名自然草藥醫師 David Winston 推薦這種適應性草藥作為改善免疫功能，改善慢性支氣管炎症狀增強肺功能，也對退行性腎臟疾病有保健功效。

其實，不一定患病才需要使用冬蟲夏草。 1993年，中國運動員在服用這種藥用真菌後，打破了多項游泳和田徑世界紀錄。

Cordyceps (C. sinensis) helps fight aging. Combined with rigorous exercise and a heart-healthy diet, cordyceps can help lower LDL (lousy) cholesterol while boosting HDL (healthy) cholesterol. This fungus also appears to lower blood sugar levels, making it useful in diabetes, a risk factor in cardiovascular disease. Cordyceps also appears helpful for people with arrhythmia, hepatitis B, cirrhosis, and chronic fatigue. Herbalist David Winston recommends this adaptogen herb to normalize immune function, improve lung function in chronic bronchitis, and as a kidney tonic in degenerative kidney disease.

You don’t need to be sick to use cordyceps, though. In 1993, Chinese athletes broke world records in swimming and track after taking this medicinal fungi.

學童營養所需 Nutrition Basics For School-Aged Kids

小朋友剛開學便需要應付各種新挑戰，身體抵抗力最為重要。除了從飲食中攝取營養，每日補充多種維他命和礦物質也非常重要，並有助於快高長大。

美國的艾爾森˙漢恩(Elson M.Haas M.D)醫生認為“服用補充劑就等於為防止營養不足買了保險” ，這些營養也有助學習和改善心情。

其他有用的營養補充：

Omega 3魚油：蘊含必需脂肪酸，能改善注意力和幫助集中精神，並能舒緩過敏、哮喘和降低受感染的風險。 建議選用含有DHA和EPA配方的魚油補充劑。

黃芪：這傳統草藥能對抗病毒感染，增強身體免疫力，效果非常持久。

鎂：可以舒緩因營養不足而引致的注意力缺乏、壓力過大和暴力傾向等問題。 身體需要足夠的鎂以製造去甲腎上腺素，去甲腎上腺素是重要的神經遞質，負責過濾不必要的外來刺激。

益生菌：幫助恢復胃腸道菌類平衡，服用抗生素療程後補充益生菌尤為有用，更有助增強免疫力。

In addition to a diet of whole foods, a daily multivitamin/mineral supports your child's growth and development.

It's "insurance to prevent nutritional deficiencies," says Elson M. Hass, MD, and it supports learning and mood too.

Other supplements to consider:

Omega 3s: These essential fatty acids support focus and concentration and may reduce the risks for allergies, asthma, and infections. Look for omega-3 supplements in a formula that contains both DHA and EPA.

Astragalus: This herb is useful both as an antiviral and for its long-term immune-boosting effects.

Magnesium: Can help with attention, stress, and aggression issues related to low nutrient status. Magnesium plays a key role in the production of noradrenaline, a neurotransmitter that may be responsible for filtering out unimportant stimuli.

Probiotics: Help restore balance to the gastrointestinal tract, especially following a round of antibiotics. Aids immunity.

小紅莓預防尿道感染 Cranberries do prevent infections

加拿大的新研究項目再一次印證小紅莓產品可以預防尿道感染(UTI)。

研究發現小紅莓漿果中的物質或能抑制那些經常引起尿道感染的細菌，並減少細菌產生對身體具有毒性的酶素，從而抑制細菌繁殖。

研究結果還指出，小紅莓衍生物能用於消毒醫療設備，例如輸尿導管的消毒作用。

New research from Canada adds weight to the belief that cranberry products can prevent urinary tract infections (UTIs).

Substances in the berries appear to inhibit bacteria that are frequently implicated in complicated UTIs, and to reduce the bacteria’s production of an enzyme that contributes to the virulence of infections.

The findings also point to the potential for cranberry derivatives to be used to prevent bacterial colonization on medical devices such as catheters.

參考資料 Sources:
“How Cranberries Impact Infection-Causing Bacteria,” McGill University, 7/15/13

天然鼻敏感救星 Natural Allergy Relief

使用天然的抗過敏草本藥物預防過敏非常有用。 最近有一項關於黑茴香籽(Nigella sativa)舒緩鼻敏感的研究值得和大家分享。 研究結果表明，經過兩週的使用，黑茴香籽有助減少鼻粘液充血和瘙癢、流鼻涕和打噴嚏等過敏症狀。我們仍然需要更多的研究，但這研究結果對使用植物性物質對抗過敏有非常鼓舞的作用。

Natural interventions for allergies can be very useful. Recent research has looked at the use of Nigella sativa (black seed). The results showed that by two weeks of use, N. sativa could reduce the presence of the nasal mucous congestion and itching, runny nose, and sneezing attacks. More research is needed, but this could be a promising botanical for allergies.


參考資料 Reference:
“Herbal Treatment of Allergic Rhinitis: The Use of Nigella sativa” by S. Nikakhlagh et al., Am J Otolaryngol, 9-10/11

戰勝疲勞 Fight Fatigue

工作繁忙讀書緊張，我們的生活往往被設定在戰鬥模式中，不停戰鬥換來的可能是體能下降，精神和肉體均有虛脫感覺。在你拿起另一杯咖啡之前，深思一下，其實有些草本補充劑一樣能幫到你，而且不含咖啡因，用最天然的方式幫你提升能量。

當你感到心神遲鈍時，人參（Panax spp）是草藥好幫手。中國人參使用了數千年，不僅能提高能量，還能改善性慾，調節血糖水平，保護肝臟免受毒素侵害。花旗參（P. cinquefolius）也有類似功效。

刺五加 Eleuthero（Eleutherococcus senticosus）是人參的近親植物，臨床研究證明可以提高能量水平。長時間工作或需要輪班工作的人士補充刺五加能迅速讓身體更有活力和體質得到平衡。這草藥更可以幫助喜歡運動提升耐力、增強體力，同時也能幫助身體在劇烈運動後能恢復得更快。

紅景天（Rhodiola rosea）已被證明能提升身體能量和活力。由於服用後很快便能感受藥效，對那些需要快速補充能量的人來說，紅景天特別有用。紅景天也有助持久提升身心能量。

Being in constant battle mode can result in reduced energy levels that leave us feeling burned out. Before you reach for another cup of coffee, consider stimulating plant-root adaptogens that can give you an energy boost without the caffeine.

Ginseng (Panax spp.) is the go-to herb when you feel sluggish. Used for thousands of years in traditional Chinese medicine, Asian ginseng (P. ginseng) not only boosts energy but can also improve libido, regulate blood sugar levels, and protect the liver from toxins. The same is true for American ginseng (P. cinquefolius).

Eleuthero (Eleutherococcus senticosus) is a close relative of ginseng and has been shown to boost energy levels. People who work long hours or atypical shifts may feel more energized and balanced when supplementing with eleuthero. This herb can be helpful for athletes, as it boosts endurance and increases stamina while also helping the body recover faster after strenuous activity.

Rhodiola (Rhodiola rosea) has demonstrated its ability to boost energy and vitality. Because of its fast action, it is especially helpful for those who need a quick pick-me-up. It also provides long-term physical and mental energy.

風濕性關節炎 Rheumatoid Arthritis (RA)

風濕性關節炎(RA)是一種慢性發炎症狀，並導致關節腫脹疼痛。RA屬於自身免疫疾病，誘發身體免疫系統攻擊自身關節所致。研究顯示細菌感染可能是其中一種常見的觸發因素。

病症診斷
美國風濕病學會對風濕性關節炎有以下定義標準(需要滿足這些標準中的至少四項)：

晨僵(早晨起床後身體僵硬行動不便)​​持續1小時以上
14個關節或關節組織中有3個或以上發生關節炎症和軟組織腫脹
手關節關節炎
對稱性關節炎(左右肢同時發生症狀)
皮下結節
類風濕因子高於百分之95
放射變化驗測試顯示關節被侵蝕


西藥治療
以下藥物常用於治療RA：
- 非甾體抗炎藥（NSAIDs）
- 類固醇 Corticosteroids
- 改善抗風濕藥物（DMARDs）
- 免疫抑製劑
- 生物製劑

由於以上大部分屬於處方藥物，建議您進行上述任何藥物治療之前，諮詢醫生和藥劑師的意見。

除了西藥治療，我們推薦以下這些天然營養補充：

多種維他命礦物質綜合配方 
目前已有很多研究發現風濕性關節炎患者體內缺乏某些營養素，包括泛酸、維他命A、維他命C、維他命E、硼、銅、鋅和硒。補充這些營養或有助改善風濕性關節炎症狀。

魚油
魚油：建議每日服用最多16粒魚油軟膠囊，或2-3茶匙純魚油。

柳樹皮和乳香提取物
每日3次，每次服1-2粒。

薑黃素
每日3次，每次服1粒。

MSM
每日服用3,000mg或以上。


運動的重要性：
定時運動可以幫助維持關節靈活性和力量。運動也幫您緩解疼痛并保持適當體重，減少肥胖對關節造成的壓力。



Background
Rheumatoid arthritis (RA) is inflammatory and results in hot swollen joints. It is an autoimmune disorder that causes the body’s immune system to attack the joints. Infections are likely common triggers for this attack.

Diagnosing
The American College of Rheumatology has defined the following criteria for rheumatoid arthritis:

Morning stiffness lasting over 1 hour
Arthritis and soft-tissue swelling in over 3 of 14 joints or joint groups
Arthritis of hand joints
Symmetric arthritis
Subcutaneous nodules
Rheumatoid factor at a level above the 95th percentile
Radiological changes suggestive of joint erosion

At least four of these criteria need to be met for a diagnosis of rheumatoid arthritis.

Treatment
The following drugs are used to treat RA:
-Nonsteroidal anti-inflammatory drugs (NSAIDs)
-Corticosteroids
-Disease-modifying antirheumatic drugs (DMARDs)
-Immune suppressants
-Biologic agents

As most of them are prescription drugs we will recommend you to seek the advice of your doctor and pharmacist before starting any of the medication above.

In addition to those, add the following recommended supplements:

Multi-nutrient pills/powder
Many other nutrients, including pantothenic acid, vitamin A, vitamin C, vitamin E, boron, copper, zinc, and selenium have been found to be deficient in those with rheumatoid arthritis, and supplementation with these can be helpful in the treatment of rheumatoid arthritis.

Fish oil
Fish oil: Up to 16 fish oil capsules, or 2-3 tsp of fish oil daily.

Willow Bark and Boswellia
Willow Bark and Boswellia 1-2 tabs 3 times a day.

Curcumin
Take Curcumin 1 tablet 3 times a day

MSM
MSM 3,000+ mg a day.


The importance of exercise:
Regular exercise, consisting of aerobic exercise, strengthening exercises, and flexibility or range-of-motion exercises, can help to maintain joint motion and strength. Exercise also helps you relieve pain and maintain a proper weight, which takes pressure off your joints.

認識乳癌(乳腺癌) Learn about breast cancer

乳腺癌是肺癌後第二大癌症殺手。有幸天然補充劑或對病症有改善作用，也能降低西藥治療後產生的毒性。

飲食營養和乳腺癌的關係
礦物質碘 Iodine
飲食中碘攝入量較高的國家和地區（例如日本），乳腺癌發病率比低碘攝入量的國家低70％。

維他命D
婦女如果能攝取較高維他命D的話，乳腺癌死亡率相對低於其他女性。

治療期營養補充劑
一些臨床研究的早期結果表明，以下這些營養物質或會降低乳腺癌的生長或風險：

碘
碘/含豐富礦物碘的補充劑(例如巨藻)（每天服用1-4次）。

維他命D
每天攝取2,000單位維他命D。

輔酶Q10
每天攝取200-400毫克輔酶Q10。在一項研究中，它有助於縮小乳腺癌轉移。

黑升麻 Black Cohosh
那些需要服用雌激素阻滯劑（如他莫昔芬）治療的病人，有機會產生潮熱等副作用。黑升麻補充劑有助舒緩症狀，而它也不會增加雌激素水平。

十字花科蔬菜補充劑
營養豐富的十字花科蔬菜，例如白菜、西蘭花、羽衣甘藍和花椰菜等提供了稱為DIM（二吲哚甲烷）的天然化合物，有助減少炎症並提高免疫力。 DIM也可以優化激素代謝，男女均適合服用。

Background
Breast cancer is the 2nd most common cancer killer after lung cancer. Fortunately, natural remedies may improve outcomes and decrease the toxicity of treatment.

Influence of nutrition
Iodine
High iodine intake cultures (e.g., Japan) have 70% lower rates of breast cancer than low iodine countries like the U.S.

Vitamin D
Women with a higher vitamin D intake may be a quarter less likely to die from breast cancer than women with lower levels.

Treatment
Recommended Supplements
Though larger studies are needed, early experience showed these nutrients may decrease breast cancer growth or risk.

Iodine
Iodine (Tri-Iodine has 12.5 mg tablet. Take 1-4 tabs a day — if taking more than 1, do so under a holistic physician’s supervision as it may block thyroid function).

Vitamin D
2,000 units a day (unless you have high blood calcium from bone metastases).

Coenzyme Q10
Coenzyme Q10 chewables 200-400 mg a day. In 1 study, it helped shrink breast cancer metastases.

Black cohosh
For hot flashes from estrogen blockers (e.g., Tamoxifen), use black cohosh. It does NOT raise estrogen levels.

Cruciferous vegetables
Supplements deriving from nutritionally dense cabbage, broccoli, kale, and cauliflower provides a compound called DIM (diindolylmethane), which reduces inflammation and boosts immunity. DIM also optimizes hormone metabolism, especially helpful as people age.

解決痔瘡煩惱 Natural ways to relieve hemorrhoids

在Google 的關鍵字搜尋裡，有關“痔瘡”這字眼的查詢名列前茅，可想而知痔瘡多麼困擾我們的生活。

如何才能避免痔瘡發生？ 天然的方法比西藥治療更為有效。 以下幾點可作為參考：

多吃高纖維食物（水果、蔬菜、全穀類與及洋車前子）。
喝大量水。
經常做運動。
源自印度的三果實Triphala是三種水果複合配方，在印度草藥學中是著名的“腸道補品”，可緩解便秘而不帶刺激性，有效預防和舒緩痔瘡症狀。
服用一些帶生物類黃酮的補充劑或能減少炎症發生。
假葉樹butcher’s broom有助舒緩靜脈曲張和痔瘡腫痛，改善靜脈細胞彈性。

希望以上這些建議能為被痔瘡長久困擾的你帶來新生！

According to Google Zeitgeist, which tracks and analyzes more than 1 trillion online queries, “hemorrhoids” topped the list of health complaints.

How do you avoid hemorrhoids altogether? It turns out that natural remedies are the most effective. Follow these steps for relief.

Eat high-fiber foods (fruits, vegetables, whole grains, psyllium in water).
Drink plenty of fluids.
Exercise regularly.
Take bioflavonoids which are thought to decrease inflammation.
Try butcher’s broom. It has a long history of treating hemorrhoids and varicose veins by toning the integrity of veins and shrinking swollen tissue.
Triphala, which is an Ayurvedic compound of three fruits, is a well-known “bowel tonic." It relieves constipation without being a harsh stimulant.  

放暑假去旅行去得健康的秘訣 Traveling Naturally: Tips to Keep Your Trip Healthy

夏日炎炎去旅遊有什麼必備的東西？

水：帶備一個水壺必不可少！ 在整個旅程中盡可能灌滿水壺，不時舌尖感受一下嘴唇，感覺有點乾就盡快飲水。保持水分充足，玩得開心又放心。

免疫補充劑：出外旅遊能品嚐各地美食，一樂也。但最好謹記幾點：避免食太多多糖、多鹽或乳製品和小麥。帶備少量免疫補充劑也很重要，例如多種維他命。 維他命B雜有助平靜心情，維他命C和E都具有很高抗氧化和增強免疫力的作用，而益生菌有助於消化食物，並有助提升免疫功能。

時差困擾：褪黑激素是100％天然而不含西藥的幫助睡眠補充劑，對舒緩時差非常有效，讓你睡得更甜，醒來感覺喚然一新。

放假充足電！回來一樣充滿拼勁，再準備下次行程！！！

What are the products no traveler should leave home without? 

Water: A water container of some type is essential!  Refill it as much as possible throughout your journey. This will keep you hydrated.

Immune Support/ Supplements: Stay healthy by avoiding excess sugar, salt, dairy, and wheat. Pack immune support specific supplements such as a multivitamin. Vitamin B is great for calming, vitamin C, and E are both high in antioxidants and boost immune support, and probiotics help with food digestion and support your natural immune system. 

Dealing with jet lag: Melatonin is the 100% drug-free way to get to sleep faster and stay asleep longer so you can wake up feeling refreshed.

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