重大研究發現：抑鬱症患者缺乏乙酰左旋肉鹼 Researchers Find a “Lack of acetyl-L-carnitine” in Cases of Major Depressive Disorder

斯坦福大學醫學院的科學家一項最新研究顯示，患有抑鬱症的人血液中的乙酰左旋肉鹼含量很低。

乙酰左旋肉鹼在體內自然產生，也作為營養補充劑被廣泛使用。研究發現，患有嚴重抑鬱症但對其他西藥治療效果不顯著的病人，或在生命早期便出現抑鬱症的人，血液中的乙酰左旋肉鹼含量特別低。

該研究結果於18年7月30日發表於“美國國家科學院院刊”上，以廣泛動物研究為基礎，輔以人體研究。它標誌著乙酰左旋肉鹼水平與抑鬱症之間的重大聯繫，這聯繫也可能適用於人類抑鬱症治療用途。他們指出，透過這原理製造的新型抗抑鬱藥，可以比現在普遍使用的藥物更安全有效和少副作用，而其顯效時間由數月縮短至1-2星期，對現時接受傳統治療效果不理想的人士特別重要。

Researchers Find a “Lack of acetyl-L-carnitine” in Cases of Major Depressive Disorder
People with depression have low blood levels of a substance called acetyl-L-carnitine, according to a Stanford University School of Medicine scientist and her collaborators in a multicenter study.

Naturally produced in the body, acetyl-L-carnitine is also widely available as a nutritional supplement. People with severe or treatment-resistant depression, or whose bouts of depression began earlier in life, have particularly low blood levels of the substance.

The findings, to be published online July 30 in the Proceedings of the National Academy of Sciences, build on extensive animal research. They mark the first rigorous indication that the link between acetyl-L-carnitine levels and depression may apply to people, too. And they point the way to a new class of antidepressants that could be freer of side effects and faster-acting than those in use today, and that may help patients for whom existing treatments don't work or have stopped working.

More information: Carla Nasca el al., "Acetyl-l-carnitine deficiency in patients with major depressive disorder," PNAS (2018). www.pnas.org/cgi/doi/10.1073/pnas.1801609115 

油份可以對抗暗瘡 Use Oil to Fight Acne

看似違反常理，但油份的確可以用來對抗暗瘡。 摩洛哥堅果油便是其中一種對付暗瘡的秘密武器。 這種深層滋養的油份富含有益的必需脂肪酸和抗氧化劑，維他命E含量也很高，對受損和發炎的皮膚甚有裨益。

正確使用摩洛哥堅果油的方法，是先濕潤雙手，然後在睡前用手塗抹一點點堅果油於患處。 濕潤的雙手可以將油份塗抹得更均衡。

經常使用摩洛哥堅果油甚至可以緩解面油煩惱。

除此以外，使用幾滴抗菌性的精油，例如茶樹油、薰衣草油、檀香油和牛至油，混合於純淨水中，噴灑或塗抹在皮膚上，對舒緩暗瘡問題也非常有效。

Although it seems counterintuitive, oil can be used to fight oil. Moroccan argan oil is a secret weapon when it comes to fighting acne. This deeply nourishing oil is rich in beneficial essential fatty acids and antioxidants. It’s also high in vitamin E, which is good for damaged and inflamed skin.

To use Moroccan argan oil, dampen your hands and then apply just a tiny bit to your face before bed. Your wet hands will help spread a small amount of oil easily.

Regular use of Moroccan argan oil can significantly reduce oiliness.

A few drops of antiseptic essential oils such as tea tree, lavender, sandalwood, and oregano mixed in pure water and sprayed or blotted onto the skin can be helpful.

甲狀腺功能亢進症(甲亢) What is Hyperthyroidism?

人體甲狀腺負責釋放甲狀腺素，甲狀腺素的主要作用是加速身體新陳代謝。當甲狀腺過度活躍並產生過多的甲狀腺素時，就會導致甲狀腺功能亢進，簡稱甲亢。新陳代謝過快可導致嚴重的併發症。

甲狀腺功能亢進的原因是什麼？
根據研究，大約90％的甲亢病人患有稱為格雷夫斯病(Grave's Disease)的自身免疫疾病。 在格雷夫斯病中，免疫系統會產生一種抗體，導致甲狀腺過度生長並分泌大量甲狀腺素。 研究人員並不完全了解導致這種疾病的原因，但遺傳因素可能與此有關。另外，格雷夫斯病患者中女性比例較高。

另一個甲亢成因是繼發性甲亢，這是由於負責調節激素分泌的腦下垂體向甲狀腺發出大量促甲狀腺激素(TSH)，導致其產生過多甲狀腺素。還有一種比較罕見的甲亢形式，稱為有毒結節性甲狀腺腫，這是一種生長於甲狀腺的非癌性腫瘤，也會導致甲狀腺素分泌過多。

甲亢的一些症狀：
體重下降
食慾增加
心率快
震顫
突眼
出汗
潮熱
增加對熱的敏感性
月經週期的變化
腸道運作的變化
難以入睡
甲狀腺腫（甲狀腺腫大）
皮膚或頭髮變薄
焦慮或煩躁
骨密度降低

有助於緩解甲亢症狀的營養補充劑包括：
腎上腺適應原，例如睡茄(ashwagandha)
益生菌
鋅
維他命D
魚油/琉璃苣油
鎂

What is Hyperthyroidism?
Thyroid gland is responsible for releasing thyroid hormone, which plays a major role in your body’s metabolic rate. Hyperthyroidism occurs when the thyroid gland becomes overactive and produces too much of the hormone thyroxine. This causes a fast metabolism, which can lead to serious complications.

What Causes Hyperthyroidism?
According to research around 90% of patients with hyperthyroidism have an autoimmune condition known as Grave's disease. In Graves’ disease, your immune system creates antibodies that cause the thyroid to grow and make more thyroid hormone than your body needs.  Researchers do not completely understand what causes this disease, although there seems to be a genetic connection. For unknown reasons, Graves’ disease is also more likely to affect women than men.

Secondary hyperthyroidism is a form of the condition that occurs when the pituitary gland, which is responsible for regulating hormones, sends instructions to the thyroid that causes it to produce too much hormone. Another form of hyperthyroidism, called toxic nodular goiter, happens when non-cancerous tumor forms in the nodules of the thyroid gland.

Symptoms of  hyperthyroidism:
Weight loss
Increased appetite
Rapid heart rate
Tremors
Bulging eyes
Sweating
Hot flashes
Increased sensitivity to heat
Changes in menstrual cycle
Changes in bowel patterns
Difficulty sleeping
Goiter (enlarged thyroid)
Thinning of the skin or hair
Anxiety or irritability
Decreased bone density

Nutritional supplements which may help relieve the symptoms include:
Adrenal adaptogens such as ashwagandha
Probiotics
Zinc
Vitamin D
Fish Oil/Borage Oil
Magnesium

36-50：中年男性保健妙法 36-50: Health Strategies for the Midlife Male

幫助修身消脂： 維他命B雜、維他命C、鋅、鎂和鉻都能促進新陳代謝，減去多餘脂肪。

綠茶精華幫助消脂減肥也很有效。

人體内含有大量輔酶Q10（CoQ10）。輔酶Q10參與能量生產，也是一種抗氧化劑。研究發現肥胖人士體内CoQ10水平往往很低，應作適當補充。 對於服用他汀類降膽固醇藥物的人來說，補充CoQ10也是必不可少的，因爲這些藥物會進一步降低體内CoQ10水平。

當壓力和疲勞出現時，一些補充劑可以幫助您恢復平衡。作爲對抗壓力的負面影響，營養專家帕特里克霍爾福德有以下建議：維他命B雜和輔酶Q10、維他命C、鈣、鎂、鐵、鋅和鉻。

除了服用補充劑，飲食平衡對維持健康也相當重要。建議減少依賴咖啡因、糖分和其他短暫的能量補充，並以天然成分取代，例如氨基酸之一的酪氨酸便是天然的能量催化劑。

D-核糖可以增加能量，並幫助舒緩肌肉疼痛與僵硬等不適。

Help trim body fat. Vitamin-B complex, vitamin C, zinc, magnesium, and chromium all support healthy metabolism.

Green tea extract supports weight loss.

An antioxidant involved in energy production, coenzyme Q10 (CoQ10) tends to be low in overweight people. CoQ10 is also essential for anyone taking statin drugs.

When stress and fatigue hit, a few supplements may help you regain balance. Nutrition expert Patrick Holford suggests the following to combat the negative effects of stress: B vitamins along with CoQ10, vitamin C, calcium, magnesium, iron, zinc, and chromium.

Reduce or eliminate caffeine, sugar, and other short-term energy crutches, and replace them with natural options like the amino acid tyrosine.

D-ribose may boost energy and helps stave off sore, stiff muscles.

黃薑的好處 Benefits of Turmeric

近年，有關黃薑具有的各種益處的報道，經常成爲報章雜志的健康版頭條。 黃薑這種亮金色香料來自印度，是印度美食不可或缺的食材之一，而近年越來越多關於黃薑的研究，則主要針對黃薑内含有的一種稱為薑黃素(Curcumin)的強效活性成分。 薑黃素可以起到抗炎，抗氧化，抗病毒和抗菌作用，甚至可以幫助對抗癌症。 研究表明，它的作用非常廣泛，既可能有助於緩解抑鬱症，甚至對女性經前症候群都有舒緩作用。

這裏列出部分薑黃素的功效：
抗病毒
抗細菌
抗腫瘤
抗炎
抗氧化劑
抗過敏
抗潰瘍
防腐
止嘔
鎮靜劑
鎮痛藥
抗過敏藥
殺蟲劑
抗流感
麻醉藥
抗癌
抗傷風
抗疲勞
止瀉藥
除臭劑
抗痤瘡
防曬

Turmeric’s taken over the health headlines by storm. This bright golden spice, a staple in Indian cuisine, contains a powerful active ingredient called curcumin. Curcumin acts as an anti-inflammatory, antioxidant, antiviral, and antibacterial, and may even help fight cancer. Studies have suggested it may help alleviate conditions as diverse as depression and PMS.

List of benefits:
Antiviral
Antibacterical
Antitumour
Antiinflammatory
Antioxidant
Allergenic
Antiulcer
Antiseptic
Antiemetic
Sedative
Analgesic
Antiallergic
Insecticide
Antiflu
Anesthetic
Anticancer
Anticold
Antifatigue
Laxative
Deodorant
Antiacne
Sunscreen

非酒精性脂肪肝 Non-Alcoholic Fatty Liver Disease (NAFLD)

非酒精性脂肪肝病（NAFLD）是指肝臟中脂肪積聚引起的一系列病症。這病症在過重或肥胖人士比較常見。

非酒精性脂肪肝早期階段通常不會對身體造成任何傷害，但如果情況持續，可能會導致嚴重的肝臟損傷，包括肝硬化。

許多營養補充劑在減緩NAFLD方面效果顯著。

維他命E：

患有脂肪肝疾病的人血液中的維他命E水平通常會降低，這是氧化作用增加所導致的結果（Bell et al 1992，Bahcecioglu et al 2005）。臨床研究明確支持每天使用800-1,200國際單位的維他命E能預防和治療NAFLD。

歐米茄-3脂肪酸：

歐米茄-3脂肪酸可以解決肝臟脂毒性問題，同時還能提供相當的抗炎活性（Perez-Martinez 2010）。

一項長期的人體試驗顯示，每天使用1000毫克 omega-3，肝細胞損傷、甘油三酯水平和空腹血糖的血清標誌物均有顯著降低。

S-腺苷甲硫氨酸（SAMe）：

穀胱甘肽（GSH）是一種天然抗氧化劑，參與許多肝臟解毒反應。 SAMe營養素可以補充GSH水平，並恢復對肝細胞的保護作用（Oz et al 2006）。每天補充1,200毫克 SAMe能有效增加肝臟穀胱甘肽水平（Vendemiale et al 1989）。

SAMe和其他肝臟抗氧化劑能夠改善肝酵素水平，這是肝臟細胞受損的早期標誌物（Chang et al 2006）。

N-乙酰半胱氨酸（NAC）：

另一種有效補充天然抗氧化劑穀胱甘肽的分子是N-乙酰半胱氨酸（NAC）。

在動物研究中，NAC能刺激已移除部分肝臟的動物的肝細胞再生（Uzun等2009）。

水飛薊素（奶薊）：

奶薊提取物長期以來一直用於保護肝臟。其有效成分水飛薊素具有優異的抗氧化和抗炎活性（Schrieber et al 2008，Feher等2008）。

Nutritional and Supplemental Support

Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver. It's usually seen in people who are overweight or obese.

Early-stage NAFLD doesn't usually cause any harm, but it can lead to serious liver damage, including cirrhosis, if it gets worse.

Numerous nutritional approaches show real promise in slowing the development and progression of NAFLD.

Vitamin E:

People with fatty liver disease have depressed levels of vitamin E in their blood, the result of increased oxidation (Bell et al 1992, Bahcecioglu et al 2005). Clinical studies clearly support daily use of 800-1,200 IU of vitamin E for prevention and treatment of NAFLD.

Omega-3 Fatty Acids:

The omega-3 fatty acids attack the problem of lipotoxicity, while contributing considerable anti-inflammatory activity of their own (Perez-Martinez 2010).

A long-term human trial, using 1,000 mg per day of omega-3, revealed significant decreases in serum markers of liver cell damage, triglyceride levels, and fasting glucose.

S-Adenosylmethionine (SAMe):

Glutathione (GSH) is a natural antioxidant that participates in many liver detoxification reactions. The nutrient SAMe can replenish GSH levels and restore liver cell protection to normal (Oz et al 2006). Supplementation with 1,200 mg SAMe daily increased liver glutathione levels (Vendemiale et al 1989).

SAMe and other liver antioxidants improve levels of liver enzymes, an early marker of cell damage (Chang et al 2006).

N-Acetyl Cysteine (NAC):

Another molecule that supports and replenishes the natural antioxidant glutathione is N-acetyl cysteine (NAC).

In animal studies, NAC stimulates regeneration of healthy liver cells in animals that have part of their livers removed (Uzun et al 2009).

Silymarin (Milk Thistle):

Extracts of milk thistle have long been used for liver protection. Silymarin have exceptional antioxidant and anti-inflammatory activity (Schrieber et al 2008, Feher et al 2008).


1 Bell H, Bjorneboe A, Eidsvoll B, et al. Reduced concentration of hepatic alpha-tocopherol in patients with alcoholic liver cirrhosis. Alcohol Alcohol. 1992 Jan;27(1):39-46.

2 Bahcecioglu IH, Yalniz M, Ilhan N, Ataseven H, Ozercan IH. Levels of serum vitamin A, alpha-tocopherol and malondialdehyde in patients with nonalcoholic steatohepatitis: relationship with histopathologic severity. Int J Clin Pract. 2005 Mar;59(3):318-23.

3 Perez-Martinez P, Perez-Jimenez F, Lopez-Miranda J. n-3 PUFA and lipotoxicity. Biochim Biophys Acta. 2010 Mar;1801(3):362-6.

4 Oz HS, Im HJ, Chen TS, de Villiers WJ, McClain CJ. Glutathione-enhancing agents protect against steatohepatitis in a dietary model. J Biochem Mol Toxicol. 2006;20(1):39-47.

5 Vendemiale G, Altomare E, Trizio T, et al. Effects of oral S-adenosyl-L-methionine on hepatic glutathione in patients with liver disease. Scand J Gastroenterol. 1989 May;24(4):407-15.

6 Chang CY, Argo CK, Al-Osaimi AM, Caldwell SH. Therapy of NAFLD: antioxidants and cytoprotective agents. J Clin Gastroenterol. 2006 Mar;40 Suppl 1:S51-60.

7 Uzun MA, Koksal N, Kadioglu H, et al. Effects of N-acetylcysteine on regeneration following partial hepatectomy in rats with nonalcoholic fatty liver disease. Surg Today. 2009;39(7):592-7.

8 Schrieber SJ, Wen Z, Vourvahis M, et al. The pharmacokinetics of silymarin is altered in patients with hepatitis C virus and nonalcoholic Fatty liver disease and correlates with plasma caspase-3/7 activity. Drug Metab Dispos. 2008 Sep;36(9):1909-16.

9 Feher J, Lengyel G. Silymarin in the treatment of chronic liver diseases: past and future. Orv Hetil. 2008 Dec 21;149(51):2413-8.

讓人平靜的印度草藥 Cultivate Calm

這裏介紹三種印度草藥，能讓身體和精神更平和。

聖羅勒 (Holy Basil)
聖羅勒也稱為Tulsi，可以幫助緩解焦慮，同時平衡皮質醇等壓力荷爾蒙。聖羅勒的療效迅速，還有助改善免疫功能和炎症反應，當我們受到壓力時，免疫力會下降並容易產生炎症反應，所以聖羅勒是非常有用的草本舒壓配方。

雷公根 (Gotu Kola)
雷公根與聖羅勒的作用類似，兩者很多時結合一起使用，它的鎮靜特性比較慢生效。研究表明，雷公根可以幫助緩解焦慮症狀，改善記憶力，促進血液循環。

南非醉茄/睡茄 (Ashwagandha)
睡茄是一種多用途適應原，由於其能夠減輕焦慮症和創傷後應激障礙（PTSD）的症狀而變得流行。睡茄被公認為神經衰弱和壓力引致失眠的天然有效治療方法。在對焦慮性神經症患者的研究中，采用睡茄治療能舒緩許多症狀，包括疲勞、頭痛和煩躁，25％的參與者其疾病症狀得到完全緩解。


Three indian herbs provide us with more peaceful energy.

Holy Basil
Holy basil (Ocimum sanctum, syn O. tenuiflorum), also known as tulsi, induces calm and can help relieve anxiety while working to balance stress hormones like cortisol. Fast-acting holy basil can also improve immune function and inflammation response, both of which can take a hit when we’re stressed.

Gotu Kola
Gotu kola (Centella asiatica) is similar to holy basil, and the two work well together, but its calming properties are slower to take effect. Studies have shown that gotu kola can help relieve symptoms of anxiety, improve memory, and boost circulation.

Ashwagandha
Ashwagandha (Withania somnifera) is a multipurpose adaptogen that has become popular for its ability to reduce the symptoms of anxiety and post-traumatic stress disorder (PTSD). It’s also considered an effective treatment for nervous exhaustion and stress-induced insomnia. In a study of patients with anxiety neurosis, treatment with ashwagandha resulted in reduction of a host of symptoms including fatigue, headaches, and irritability, with 25 percent of participants experiencing complete remission of the disorder.  

如何降低患結直腸癌（大腸癌）風險？ How can you reduce the risk of colorectal cancer?

根據統計，大約4.5％人被診斷為結直腸癌患者，其五年存活率為65％。遺傳因素僅佔結腸直腸病例的5％至10％，這意味著您可以通過健康飲食和生活方式以及草藥和天然補充劑有效降低風險。關於降低結直腸癌風險，有兩點需要記住：盡量減少炎症和細胞氧化作用，並促進健康腸道功能，包括維持腸道微生物群健康。

健康的生活方式和定期篩查
減少結腸癌風險的最佳方法之一是定期做運動，每日至少30分鐘。為了獲得最佳保護，研究人員建議每週進行3.5到4小時的帶氧運動。

缺乏運動相對於遺傳因素，對結腸直腸癌的風險影響更大。儘管表面看來並不相關，但運動鍛煉可以改善腸道蠕動，增強免疫系統，減低炎性胰島素和胰島素樣生長因子等水平，減少肥胖並改善抗氧化狀態。

篩查和去除大於豌豆大小的息肉也是至關重要的，這些豌豆形狀的息肉有機會變成癌症。幸運的是，它們只會於10至20年內緩慢增長。其他的健康生活方式包括不吸煙、避免過胖、控制血糖，並保持每日飲酒量低於三杯。

對結腸友好的飲食
研究發現大腸癌風險與過度進食紅肉、脂肪、蛋白質和過量攝取卡路里相關。建議多進食蔬菜、纖維、深海魚類（蘊含非飽和脂肪酸）和植物蛋白，並保持足夠分吸收。這些飲食建議能夠充分保護您，因為它有助維持腸道微生物群健康，促進健康排便，減少炎症和細胞氧化，平衡血糖，滋養身體。

重要提示：多攝取纖維素
一項綜合研究發現，每天攝入超過27克纖維的人與每天攝入不到11克纖維的人相比，患結腸直腸癌的機會減少50％。

草藥和營養補充劑
這些有助增強你對結腸直腸癌和其他癌症的抵抗力。

雲芝
最多研究集中於雲芝的應用，雲芝通常作為癌症輔佐治療，以改善病情和緩解率。在這些研究中，雲芝提取物可有效控制結腸直腸癌的進展，減少癌症進展的惡性程度（減慢腫瘤發展、擴散程度）以及提升接受傳統治療結腸直腸癌患者的存活率。一些研究還表明，靈芝、香菇和其他乾果提取物也能抑制結直腸癌。

鈣和維他命D
在人類研究中，鈣和維他命D的攝入越多，風險越低。在一項為期四年的設計良好的研究中，每日攝取1,400-1,500毫克檸檬酸鈣或碳酸鈣和1,000 IU維他命D3能有效降低健康的停經後婦女的癌症風險。其他研究發現維他命D補充劑可將風險降低50％。

益生菌和益生元
腸道菌群對結腸直腸健康和癌症風險有巨大影響。初步研究表明，益生菌（來自營養補充劑和乳酸發酵食品的包括嗜酸乳酸桿菌和雙歧桿菌）和益生元（良好細菌的食物，包括纖維、粘液、FOS和菊糖）可改善腸道健康和活力，結腸對癌細胞抑制能力增加，防止癌細胞和腫瘤的形成，並減少致癌食物如烤紅肉、醃肉和煙肉的損害。

藥用蘑菇
在亞洲，蘑菇早已被用於癌症的治療和預防。它們含有稱為葡聚醣的複合多醣澱粉以及其他改善免疫系和對健康有益的化合物，以便更好地對抗和預防癌症。

歐米茄-3脂肪酸
攝取更多歐米茄-3脂肪酸的人可降低結腸癌、乳腺癌和前列腺癌的風險。每天服用2.5克魚油可降低癌症的發展速度。服用較高劑量的魚油（每日攝取4.1克EPA和3.6克DHA），持續12周，在一個較高風險癌症患者組別中發現有助迅速降低結腸息肉中的癌症標誌物。

薑黃
這種強效的抗炎香料及其有效成分薑黃素減緩了結腸​​癌的發展速度，並促使癌細胞生長週期的停滯。服用薑黃素的癌症患者能有效改善抗氧化狀態和其他臨床措施的治療效果。一項研究表明用於結腸護理的劑量為3.6克薑黃素。

綠茶
每日飲用五杯綠茶或以上，或每天攝取250至500毫克標準化綠茶提取物，能提供抗氧化保護，並可改善免疫系統對癌症的反應，這作用在非吸煙者中尤爲顯著。 綠茶中的EGCG能抑制結腸直腸癌癌症生長，誘導癌細胞死亡，並抑制導致癌症的炎症反應。 在一項研究中，綠茶補充劑將手術後癌症患者的結直腸癌發病率降低了50％。

Approximately 4.5 percent of the population will be diagnosed with colorectal cancer, with a five-year survival rate of 65 percent. Genetics only account for 5 to 10 percent of colorectal cases, which means you can tremendously reduce your risk through diet and lifestyle as well as herbs and supplements. There are two primary themes to remember when it comes to reducing colorectal cancer risk: reducing inflammation and oxidative stress and encouraging healthy gut function, including microbiota.

Healthy Lifestyle & Regular Screening
One of the best ways to reduce your risk of colon cancer is to exercise regularly, at least 30 minutes on most days. For optimal protection, researchers suggest 3.5 to 4 hours per week of vigorous activity.

Inactivity has a greater impact on colorectal cancer risk than genetics. While it may not seem connected, exercise improves gut motility, enhances the immune system, decreases inflammatory insulin and insulin-like growth factors, decreases obesity, and improves antioxidant status.

It’s also crucial to be screened and to remove polyps larger than the size of a pea, which are more likely to turn into cancer. Fortunately, they grow slowly over 10 to 20 years. Other healthy lifestyle changes include not smoking, avoiding obesity, controlling blood sugar, and keeping alcohol intake below three glasses daily.

Colon-Friendly Diet
Studies link colorectal cancer risk to excessive red meat, fat, protein, and calories. A whole-foods diet emphasizing vegetables, fiber, fatty fish like salmon and halibut, plant protein, and good hydration significantly protects you because it feeds healthy gut flora (also called microbiota or microbiome), encourages healthy elimination, decreases inflammation and oxidation, balances blood sugar, and nourishes the body.

Quick Tip: Embrace Fiber
One meta-analysis found that people who consumed more than 27 grams of fiber daily had 50 percent less chance of developing colorectal cancer compared to people who consumed less than 11 grams of fiber daily.

Herbs & Supplements
You may also boost your resistance to colorectal cancer—and cancer in general—with the following supplements.

The most human studies have been performed on turkey tail mushrooms, usually as an adjunct in cancer treatment to improve outcome and remission rates. In these studies, turkey tail extract kept colorectal cancer progression in check, decreased the voracity of cancer’s progression (how deep it went, how far it spread), and increased survival rate in colorectal cancer patients also receiving conventional care. A handful of studies also show that reishi, shiitake, and chaga extracts also inhibit colorectal cancer.

Calcium and Vitamin D
In population studies, the better the intake of these nutrients, the lower the risk. In a four-year, well-designed study, the combination of 1,400-1,500 milligrams (mg) calcium citrate or carbonate and 1,000 IU vitamin D3 together reduced cancer risk for healthy postmenopausal women. Other studies have found that vitamin D supplementation reduces risk by 50 percent.

Probiotics & Prebiotics
Gut flora have a tremendous impact on colorectal health and cancer risk. Preliminary studies suggest that probiotics (healthy bacterial flora including Lactobacillus acidophilus and Bifidobacterium from supplements and lactic acid-forming fermented foods) and prebiotics (food for the good bacteria including fiber, mucilage, FOS, and inulin) improve gut health and motility, make the colon less hospitable to cancer cells, fight and prevent cancer cells and tumor formation, and reduce the damage from carcinogenic foods like grilled red meat, cured meat, and bacon.

Medicinal Mushrooms
Mushrooms have long been used in Asia for cancer treatment and prevention. They contain complex polysaccharide starches called glucans as well as other beneficial compounds that improve immune system health to better fight and prevent cancer.

Omega-3 Fatty Acids
People who consume more omega-3 fatty acids have a reduced risk of colon, breast, and prostate cancers. Taking 2.5 grams of fish oil daily reduces cancer’s growth rate. Higher doses of fish oil (4.1 grams EPA, 3.6 grams DHA daily) for 12 weeks rapidly reduced cancer markers in colon polyps in a small group of high-risk cancer patients.

Turmeric
This potent anti-inflammatory spice and its constituents slow the promotion and progression of colon cancer and encourage cancer cell cycle arrest. Cancer patients who consumed turmeric powder in addition to their regular diet improved antioxidant status and other clinical measures of improved treatment outcomes versus those who did not. One study suggested a dose of 3.6 grams of curcumin for colon care.

Green Tea
Five or more cups of green tea daily or 250 to 500 mg of the standardized extract daily provides antioxidants and can improve the immune system’s response to cancer, particularly in nonsmokers. In colorectal cancer, EGCG in green tea inhibits cancer growth, induces cancer cell death, and inhibits the inflammation that fuels cancer. In one study, green tea supplementation reduced colorectal tumor incidence in post-surgery cancer patients by 50 percent.

手腳痺痛點算好？ Tips to get rid of numbness

以下三款補充劑對擺脫手腳麻痺和刺痛很有幫助：

高劑量維他命B雜 - B雜維他命能有效舒緩神經痺痛症狀。

Co Q 10 - 神經組織和所有細胞要依靠Co Q 10才能得到足夠能量。提高能量供應能迅速舒緩症狀。

甜菜頭 - 增加血液內一氧化氮含量，促進血液流向神經和身體其他部位。

These three supplements are a great step to get rid of numbness and tingling:

High Strength Vitamin B Complex – Vitamins from the B group are famous for helping neurologic symptoms.

Co Q 10  – Energy in nerves and all cells relies on Co Q 10 to keep the wheels turning.

Red Beet – This will crank up nitric oxide and get the blood flowing to the nerves and the rest of the body.

低醣飲食介紹 Introduction to keto diet

低醣飲食相信是近期坊間非常熱門的討論話題。現在就讓我們了解一下何謂低醣飲食。

低醣飲食就是透過採取低碳水化合物飲食法，讓肝臟產生酮作為消耗的能源。低醣飲食又有各種名稱 - 例如生酮飲食、低碳水化合物飲食、低碳水化合物高脂肪(LCHF)等。

低醣飲食其中一個特點是你攝取的碳水化合物(例如含糖食物、米飯、麵食和麵包等)含量相當低。相反，你偏好其他的食物，這些食物蘊含蛋白質、天然脂肪，也包括各類蔬菜。

研究表明，低碳水化合物飲食會令到體重減輕，其他健康指標也能得以改善。

目前越來越多研究顯示，我們無需再過分擔心從飲食中攝取天然脂肪會造成不良後果，以往那些教科書中提到的食物金字塔建議也應該作出適當更改。低碳水化合物飲食是透過減少攝入糖和澱粉為目的。你可以進食其他美味的食物，直到飽暖，仍然能達到減肥的目的。

低醣飲食的原理
當你避免過量進食糖和澱粉類食物，你的血糖水平便會趨於穩定，胰島素水平也會慢慢下降。這會增加體內脂肪燃燒，使你得到飽腹感覺，減少食物攝入量，並導致體重減輕。

研究證明，低碳水化合物飲食具有輕鬆地減肥和控制血糖等優點。

基本飲食方式
多選擇食：肉類、魚類、蛋類和生長於地面的蔬菜和天然脂肪(例如牛油)。
避免進食：糖和澱粉類食物(如麵包、意大利粉、米飯、豆類和薯仔等)。

簡單地講，低醣飲食就是：選擇正確的食物，當你餓的時候就進食，直至飽暖。


Keto diet is one of the trending topics right now.  Let's learn more about it.

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.

A keto diet is low in carbohydrates, like sugary foods, pasta and bread. Instead, you eat real foods including protein, natural fats and vegetables.

Studies show that low-carb diets result in weight loss and improved health markers.

Studies now show that there’s no reason to fear natural fats.  On a low-carb diet, you instead minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

How does it work?
When you avoid sugar and starches, your blood sugar stabilizes and the levels of the fat-storing hormone insulin drop. This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.

Studies prove that a low-carb diet makes it easier both to lose weight and to control your blood sugar, among other benefits.

The basics
Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).
Eat when you’re hungry, until you’re satisfied. It’s that simple. 

焦慮症自然治療 Anxiety Natural Treatment

自然療法營養補充劑新組合能顯著改善焦慮症狀 - 既能增加身體能量又能保持腦筋清晰！這些補充劑包括：

B雜維他命：

維他命B1：高劑量硫胺素（維他命B-1）500毫克，每天服3次。

維他命B3：菸酸（維他命B3）是一種天然鎮靜劑，但肯定不會上癮。

維他命B6：吡哆醇（維他命B6）參與腦部產生兩種防止焦慮的神經遞質（GABA和5-羥色胺），其角色非常重要。另外維他命B-12血液濃度低也已被證明與焦慮有關。

維他命B5：泛酸（維他命B5）是另一種維他命B，對舒緩腎上腺疲勞至關重要。腎上腺疲勞是低血糖引起的焦慮症中非常常見的觸發因素。

鎂：鎂被譽為“抗壓礦物質”。鎂有效放鬆肌肉，幫助睡眠，緩解緊張。血液中鎂水平的下降可能會引致呼吸急速/恐慌發作，而透過補充鎂通常可以緩解這種情況。

茶氨酸：來自綠茶的茶氨酸是舒緩焦慮的又一好方法。研究表明，茶氨酸有兩種舒緩焦慮機制。首先，它增加了α腦波活動，讓人進入一種深度放鬆和精神覺醒的狀態，類似於通過冥想所實現的效果。其次，L-茶氨酸參與鎮定神經遞質γ-氨基丁酸（GABA）的形成。它也自然地刺激大腦釋放“幸福因子”血清素和多巴胺。建議採用“Sun Theanine”專利成分。

西番蓮（激情花）提取物：這是針對焦慮最著名的草藥之一。實際上，在南美洲，當人們焦慮的時候，他們的朋友經常告訴他們“去喝一杯激情花”。

通過結合上述補充劑，定能讓你可以冷靜而有活力，時刻保持頭腦清醒！


Recommended Supplements

A new mix of natural therapies has been dramatically effective in treating anxiety — and actually increases energy and mental clarity! These include the following nutrients.

B Complex:

Vitamin B1: Very high dose thiamine (vitamin B-1) at 500 mg 3 times a day.

Vitamin B3: Niacin (vitamin B3) is a natural tranquilizer — without being addictive.

Vitamin B6: Pyridoxine (vitamin B6) is critical in the production of two brain chemicals (neurotransmitters) that prevent anxiety (GABA and serotonin). Low vitamin B-12 has also been shown to be associated with anxiety.

Vitamin B5: Pantothenic acid (vitamin B5) is another B vitamin that is critical for the treatment of adrenal fatigue. Adrenal fatigue is a very common trigger for low blood sugar induced anxiety.

Magnesium: Magnesium has been called the "anti-stress mineral." Magnesium relaxes muscles, helps sleep, and relieves tension. Dropping magnesium levels can trigger hyperventilation/panic attacks and these are often relieved with magnesium therapy.

Theanine: Theanine, which comes from green tea, is another outstanding treatment for anxiety. Research has shown that theanine works by two mechanisms. The first is that it increases alpha brainwave activity, creating a state of deep relaxation and mental alertness similar to what is achieved through meditation. Second, L-theanine is involved in the formation of the calming neurotransmitter, gamma amino butyric acid (GABA). It also naturally stimulates the release of the "happiness molecules" serotonin and dopamine. Only the “Sun Theanine” form is used by most reputable companies.

Passion flower extract: This is one of the best known herbs for the treatment of anxiety. In fact, in South America when people are anxious, their friends often tell them to "go get a passion flower drink."

The good news is that by combining the above, you can be calm, energized, and have a clear mind — naturally!