草本香料有助維護人體健康 Healing Spices: Protect Health Year-round

烹飪用草藥和香料為食物增添美味外，還有更多功能。這些調味劑含有重要的植物化合物，有助抵抗癌癥、舒緩糖尿及心臟疾病，並有助減輕因感冒和流感引起的疼痛和不適癥狀。許多草藥和香料如生薑、牛至、百里​​香等能消退食源性致病菌。其他如薑黃（含有薑黃素，即咖哩中的黃色），已被證明是預防酒精相關肝損害的有用草藥。

常見草藥和香料的藥用價值：
荳蔻 
可用於消化不良。它含有案葉素，具有防腐、防口臭，舒緩充血及脹氣等癥狀。
辣椒 
 對抗食源性細菌，並有助預防心血管疾病和呼吸道感染。
肉桂
 抗菌劑和抗氧化劑，也提高胰島素敏感性，同時降低膽固醇和甘油三酯。
丁香
 高效抗氧化劑，天然防腐劑和抗痙攣草藥。丁香油是安全有效的天然抗牙痛成分。
芫荽
 用於消化不良和腸胃脹氣。
尤加利樹
 天然防腐劑和減充血劑，適用於芳香療法及蒸氣吸入，也有膠囊和茶等補充劑形式。
大蒜
 高效抗菌，舒緩感冒和鼻塞，對抗動脈阻塞，降低血壓。也幫助對抗癌癥，治療糖尿病，雷諾氏病和真菌感染。(由於服用大蒜或會抵消益生菌作用，建議2者分開服用)。
薑
具有抗菌特性故常用於煮菜，有助改善口腔衛生，強力抗氧化劑，能顯著降低血脂，促進血液循環，並有助輕關節炎膝關節疼痛。對解酒和暈車均有功效。薑這種香料用於醫藥範疇已有數千年歷史。
甘草
 甘草有助抵抗呼吸道感染;而去甘草酸的甘草素（DGL）則有助改善消化問題。甘草是被廣泛應用的草藥，在世界上應用量僅次於姜。
沒藥
 沒藥屬於芳香類樹脂，具防腐作用，能針對口腔潰瘍、割傷及牙齦疾病。
牛至
 有效抗菌，對食源性致病菌特別有效，並有效針對多種癌癥。牛至比普通草藥高20倍抗氧化活性，是一種強有力消炎草本成分。
薄荷 
 抗菌、解痙以及幫助溶解膽結石。
迷叠香
 所含酚類物質具有抗癌特性、抗炎和強力抗氧化等好處。一些研究表明，迷叠香有助對抗白內障和老年癡呆癥。
鼠尾草
 適用於胃部不適，可增強記憶力。
八角
 有助支氣管祛痰，舒緩腸胃不適。
百里香
 針對各種細菌和真菌感染非常有效，可用於咳嗽。
薑黃
 含有薑黃素，有助降低炎癥反應和2型糖尿病的風險，有助對抗老年癡呆癥、克羅恩病、抑鬱癥、心臟衰竭、類風濕關節炎和抑制腫瘤生長。黑胡椒素能大大提高了薑黃在體內的吸收率。

Healing Spices: Protect Health Year-round
Cooking with herbs and spices provides far more than tasty food. Powerful plant compounds in these seasonings help fight cancer, diabetes, and heart disease, while working to relieve pain and the discomforts associated with seasonal bouts of colds and flu.  Many herbs and spices—like ginger, oregano, and thyme—help fight foodborne pathogens to prevent those annoying digestive “bugs” that no one wants to deal with over the holidays. Others, like turmeric (containing curcumin, which gives curry its yellow color), have been  shown to be protective against alcohol-related liver damage.

Healing Herbs & Spices
Cardamom (Elettaria cardamomum) can be used for indigestion. It contains cineole, an antiseptic that’s effective against bad breath,  congestion, and flatulence.
Cayenne (Capsicum spp.) Antibacterial that fights food poisoning and helps prevent cardiovascular disease and respiratory infections.
Cinnamon (Cinnamomum spp.) Antimicrobial and antioxidant that also improves insulin sensitivity while lowering cholesterol and triglycerides.
Clove (Syzygium aromaticum) High in antioxidants; also antiseptic and antispasmodic. Oil is safe and effective for toothache.
Coriander (Coriandrum sativum) is used for indigestion and flatulence.
Eucalyptus (E. globulus) Antiseptic and decongestant useful in aromatherapy and steam inhalation; also available in capsules and teas. 
Garlic (Allium sativum) Antimicrobial beneficial for colds and nasal congestion; fights clogged arteries and lowers blood pressure. May also help fight cancer, treat diabetes, Raynaud’s disease, and yeast infections.   Can counteract probiotics, so take separately.
Ginger (Zingiber officinale) Antimicrobial useful in food preparation and oral health; antioxidant that significantly lowers lipids, aids circulation, and may help relieve arthritic knee pain. Effective for morning and motion sickness. This popular spice has been safely used medicinally for millennia.
Licorice (Glycyrrhiza spp.) Take standard licorice for respiratory infections; use deglycyrrhizinated (DGL) products for digestive problems. Most widely used herbal remedy in the world after ginger.
Myrrh (Commiphora myrrha) Aromatic resin; antiseptic tincture for canker sores, cuts, and gum disease.
Oregano (Origanum vulgare) Antimicrobial effective against foodborne pathogens, even antibiotic-resistant bacteria; may be useful against several cancers. Has 20 times the antioxidant activity of other herbs; a potent anti-inflammatory.
Peppermint (Mentha x piperita) Antibacterial and antispasmodic; helps dissolve gallstones.
Rosemary (Rosmarinus officinalis) Contains phenols with anticarcinogenic, anti-inflammatory, and antioxidant benefits. In some research, helps fight cataracts and possibly Alzheimer’s disease.
Sage (Salvia officinalis) is used for upset stomach; may enhance memory.
Star anise (Illicium verum) is used as a bronchial expectorant and to soothe gastrointestinal complaints.
Thyme (Thymus vulgaris) Antimicrobial effective against a variety of bacteria and fungi; useful for coughs.
Turmeric (Curcuma longa) Contains curcumin that reduces inflammation and risk for Type 2 diabetes; may help fight Alzheimer’s disease, Crohn’s disease, depression, heart failure, rheumatoid arthritis, and tumor growth.  Black pepper greatly improves turmeric’s absorption in the body.

阿育吠陀印度草藥生活方式帶您輕松入睡 Get a Good Night’s Sleep: The Ayurvedic way

許多人有睡眠問題。如果缺乏充足睡眠，長遠來說可能患上許多疾病的風險會增加。阿育吠陀印度草藥學是一種古老醫學系統。如有睡眠問題，不妨參照這種傳統醫學理論為我們提供的有用建議。

DOSHA影響睡眠樣式
首先，印度草藥學有所謂DOSHA（能量類型或體質)的分別。不同DOSHA人士可能遇上不同類形的睡眠問題。理解每個人屬於那種DOSHA對改善睡眠質量非常重要。
VATA類型人士傾向於睡眠不穩，這是由於他們通常有緊張和焦慮的特質，而大部分的失眠問題往往起源於VATA不平衡。VATA型失眠可能源於思考過度和擔憂心情，或對於其他人或四周環境反應過大。
PATA類型人士雖然睡眠時間少，但睡眠質素可以是良好的。一個例子是某大公司經理每日只有四小時睡眠，有時午後小休，但身體健康精神爽朗。PATA類型也有失眠的例子，不過多數由於一些情緒問題，例如事情未解決、憤怒、怨恨和嫉妒所導致。
KAPHA類型人士比較傾向於長時間沈睡。有時過多的睡眠反而進一步加劇睡眠不適。KAPHA類型人士很少遇到失眠。反而這類人士如果能適當減少睡眠時間及減少午睡，他們的健康會因此而獲益。

睡多久才足夠？
印度草藥醫生通常會建議六至八小時睡眠時間。KAPHA人士應適當減少睡眠時間，而VATA人士則應適量增加睡眠時間。每天的睡眠時間建議跟隨大自然規律，日出而作日入而息。VATA類人士如果不堪壓力或體力透支，可於午後小睡片刻。阿育吠陀印度草藥崇尚的生活方式，晚上十點上床，十一點前入睡，早上六點起床。但我們怎樣才能做到這一點？

幫助入睡的建議
阿育吠陀建議每晚預留時間悄悄檢討當天的一切。這種做法有助於釋放一天的緊張和過度關切，心靈平靜，煩惱拋諸腦後。練習瑜伽式子也有幫助，但避免刺激性或帶氧運動。使用精油按摩頭部，例如選用細磨麻油，然後洗個溫水澡，有助促進睡眠。VATA主導的人士可將精油按摩腳部，有助心情平靜。再洗個溫水澡效果更好。VATA主導類型人士晚飯挑選這些食物也有幫助：五穀雜糧、根莖類蔬菜、乳製品、牛奶和酥油煮出來的米飯。不要吃太飽，但分量必須足夠維持直早上但不會引起胃部不適。歌唱、吟誦、聽著平靜的音樂、置身於歡樂氣氛都有助良好睡眠。PATA類型失眠人士選用一些天然植物補充劑也有助平息睡前的精神刺激。睡床應該選用天然材料制造，也要確保不受動物或兒童幹干擾睡眠。房間應保持涼爽、乾燥、舒適、整潔，及盡可能減少電子燈光、噪音或振動。睡房避免安放電視和電腦。很多人會受到電視畫面干擾而失眠。睡前避免看電視、聽刺激音樂或玩電子遊戲。閱讀一些輕松或啟發性的內容，或聽輕音樂，祈禱和冥想都有助沈睡。禱告是與自己談話，冥想是靜聽自己心底話！這些生活方式都有助睡眠平和，如有需要可喝少量熱牛奶。如對奶製品過敏，可食用加熱的米水、椰奶、杏仁露，或其他果仁奶，添加少許肉荳蔻和/或積雪草。肉荳蔻是很好的鎮靜劑，但如每日過度使用，可能會導致腦筋遲鈍。

每日服用印度草藥睡茄一至四粒，喝溫牛奶和少量原糖有助人體應對壓力，並獲得深沈而平靜的睡眠。印度草藥油Bhringaraj塗於頭皮或髮線能起鎮定作用，避免精神過度活躍。蜘蛛香和纈草也能穩重情緒。洋甘菊茶對各種體質人士都是不錯的選擇，您可能需要試驗一下，看看什麼最適合你。祝您獲得甜蜜的夢！

Get a Good Night’s Sleep: The Ayurvedic way
Many people have sleep problems. Without adequate sleep, we are at risk for many diseases. Ayurveda, an ancient science of healthcare, offers sage advice in the slumber department.

Dosha Sleep Styles First, it is important to understand the typical quality of sleep experienced by each dosha (energy type).
Vata individuals tend toward interrupted sleep. This is due to their nervous and anxious nature, and most insomnia tends to originate from a vata imbalance. This vata-type insomnia can stem from excessive thinking and worrying as well as hypersensitivity to people and surroundings.
Pitta individuals may get moderate to little sleep, but it is sound. An example would be the efficient owner of a large company who functions well on four hours of sleep and a power nap. A pitta-type insomnia, though, can result from unresolved emotions like anger, resentment, and jealousy.
Kapha individuals tend towards heavy, prolonged, and excessive sleep, which further exacerbates the sluggishness of their natural constitution. Kaphas rarely experience insomnia. They will derive health benefits from purposefully shortening their sleeping time and not napping during the day.

How much is enough?
Ayurvedic practitioners often recommend between six and eight hours of sleep a night. A kapha may need less, while a vata may need more. When aiming for longer sleep, it is important that it be had before sunrise to be in harmony with nature. A vata-dominant person could also nap in the afternoon if overwhelmed or depleted. Most Ayurvedic lifestyle recommendations include instructions to be in bed by 10 pm, asleep by 11 pm, and up by 6 am. How do we make that happen?

Aids to Slumber
Ayurveda recommends setting aside time in the evening to quietly review the day. This practice helps to release the tensions and concerns of the day and to empty the mind of bothersome thoughts. Yoga asanas are valued, but no stimulating or aerobic poses should be done. Oil massage of the head—especially with grounding sesame oil—followed by a warm bath promotes a sound sleep. Applied to the feet of a vata-dominant person, the sesame oil anchors and calms. Follow by a warm bath for best results. For some vata-dominant types, heavier food for dinner helps. In Ayurveda, that means whole grains, root vegetables, dairy, and boiled rice with milk and ghee. The last meal of the day should sustain you until breakfast but not cause gastric distress. Singing, chanting, listening to calm music, and placing oneself in joyful circumstances are good preparations for sleep. Pitta-aggravated insomniacs may benefit from using soft natural botanicals to calm their irritation before bed. The bed must be conducive to sleep and free of disturbances by animals or children. The room should be cool and dry, comfortable and uncluttered, with as few electronic lights, noises, or vibrations as possible. Leave the television and computers outside the bedroom. Many people get disturbed by the evening news. Avoid this influence before bed, along with stimulating music, movies, and video games. Read something calming or inspiring, or listen to music for a few minutes. Prayer and meditation are the preamble to sleep for many. Prayer is where you do most of the talking, meditation is where you are listening! If, with all these lifestyle recommendations, you still need help with peaceful slumber, Ayurveda recommends drinking warm milk. If dairy intolerant, use warmed rice, coconut, almond, or other nut milks. To this, you can add a pinch of nutmeg and/or gotu kola.

Herbal Remedies Ashwagandha (one to four capsules) taken with warmed milk and a bit of raw sugar helps the body cope with stress and leads to deep, untroubled sleep. Medicated bhringaraj oil applied to the scalp or hairline calms the mind and excessive mental activity. Jatamansi and valerian herbs can also sedate and work for some. Chamomile tea is a good standby for all three doshas. You may need to experiment to see what works best for you. Sweet dreams!

氨基酸與運動健身 Amino-Acid and Fitness Connection

幾十年來，運動愛好者(特別是健身人士)都喜歡服用氨基酸增補劑增強肌肉能力，促進運動效果。

人體必需氨基酸
人體必需氨基酸是非常重要的氨基酸，身體需要這些氨基酸卻無法自我製造，所以必須中飲食攝取所得。當人體從飲食中獲得這些必需氨基酸後，便能夠製造很多有用的非必需氨基酸。一項研究發現，在進行負重訓練一兩個​​小時後，服用6克適當比例的人體必需氨基酸，能增加肌肉蛋白質的合成。而在負重鍛鍊前服用的話，肌肉蛋白質的合成更大為增加。研究說明在合適時間服用適當比例人體必需氨基酸可顯著提高肌肉蛋白質的合成。

支鏈氨基酸BCAA
支鏈氨基酸BCAA包括亮氨酸、異亮氨酸和纈氨酸。運動時服用BCAA有助維持肌肉組織健康，防止肌肉受到損害。愛好運動人士常於鍛煉身體後服用BCAA，以確保肌肉能迅速恢復。支鏈氨基酸也供應心臟和骨骼肌肉能量所需。一些研究表明，補充支鏈氨基酸對運動效能有增補作用，能強身健體的效果又不會讓脂肪增加。研究還表明，專業運動員使用支鏈氨基酸能防止體重和最佳運動體能下降。即使普通運動人士服用支鏈氨基酸後也有助增加肌肉量(不含脂肪)而體力也獲得明顯增加。

精氨酸
精氨酸於身體擔負幾個重要角色。它也是最普遍使用的健身增補劑。精氨酸能提高體內一氧化氮水平，這能提高運動表現。一氧化氮水平提高會促使肌肉血流量增加，為這些細胞提供更多氧氣和養分。補充精氨酸被認為能增加一氧化氮的產量，從而導致血流量明顯增加。

鳥氨酸
鳥氨酸由精氨酸分解而來。它也有助於建立肌肉和減少體內脂肪量，尤其當結合精氨酸和左旋肉鹼等氨基酸一起服用時效用更佳。鳥氨酸也是瓜氨酸、脯氨酸、谷氨酸這3種重要氨基酸合成所必需的氨基酸，為體內每個細胞提供更多能量。鳥氨酸精氨酸混合配方是的非常熱門的健身肌肉增補配方。

不過，世上並沒有什麼神奇補充劑能不做運動也促進肌肉生長。最可取的方法，是做適量運動配合健康，再補充適當氨基酸的話便能大大提高運動效能。

Amino-Acid and Fitness Connection
For decades, athletes (especially bodybuilders) have used amino-acid supplements as ergogenic aids (something that increases muscular work capacity) and to help meet athletic goals.

Essential Amino Acids
An essential amino acid is one that your body needs but does not manufacture; you must obtain it through diet. When essential amino acids are present in the diet, the body is able to make an adequate supply of nonessential amino acids. One study finds that when people take 6 grams of essential amino acids in the right proportions one or two hours after resistance training, the result is an increase in muscle protein synthesis. When they’re taken before weight training, the increase in muscle protein synthesis is even greater. When used in the right proportions and taken at the right times, essential amino acids can significantly increase muscle protein synthesis.

Branched-Chain Amino Acids
The branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—maintain muscle tissue by preventing breakdown during exercise. They’re commonly used by athletes to ensure a quick recovery after a workout. BCAAs also supply energy to the heart and skeletal muscles. Several studies suggest that supplementation with BCAAs has an ergogenic effect in people who exercise, including an increase in lean body mass. Research also shows that highly trained athletes using BCAAs are able to avoid the significant loss in body weight and decrease in peak power experienced by those not taking them. Even untrained individuals using BCAAs experience a significant increase in fat-free mass and grip strength.

Arginine
Arginine has several important roles in your body. Its most popular use as an ergogenic supplement is its ability to augment nitric oxide levels, possibly helping to enhance your performance. Nitric oxide increases blood flow to working muscles, which in turn leads to increased oxygen transport and delivery of fuel to skeletal muscle. Supplemental arginine is thought to augment nitric oxide production, leading to an increase in blood flow.

Ornithine
Ornithine is  derived from the breakdown of arginine. It helps build muscle and reduce body fat, especially when combined with the amino acids arginine and carnitine. Ornithine is also needed for the formation of citrulline, proline, and glutamic acid, three amino acids that help supply energy to every cell in the body.  Ornithine is often combined with arginine as a muscle-building supplement.

There is no magic pill that works without exercise to promote muscle growth and improve performance. But when combined with a healthful diet, amino acids may help you achieve your sports-nutrition goals.

幫助注意力集中的營養補充劑 Supplemments to help you stay focused.

很多草藥和營養補充劑都有助大腦和身體保持平靜，並幫助增強注意力。透過這些補充劑，配合一些基本膳食調理，能有效保持精神健康而穩定。

必需脂肪酸：
必需脂肪酸是值得重視的補充劑。兒童和成年人如果缺乏足夠的必需脂肪酸，經常會有皮膚乾燥、脫髮、指甲變脆、上臂皮膚不平滑，同時伴有過敏、口渴或小便頻繁等癥狀，這些也是患有ADHD病人的普遍癥狀。研究表明，兒童注意力缺乏癥可能是由於缺乏奧米加-3脂肪酸，這些包括EPA和DHA。最近的一項安慰劑對照臨床研究發現，75名兒童服用奧米加-3和奧米加-6必需脂肪酸後注意力缺乏癥的癥狀得到明顯減輕。3至6歲兒童建議每日服用250毫克EPA和DHA混合配方，7歲至11建議服用 500毫克，12歲以上可服用1000毫克。

神奇的礦物質：
脂肪酸構成了大腦大部分結構，但腦部也依賴適當礦物質才能正常工作。這些重要的礦物質又以鈣和鎂最為重要，它們有助大腦發揮各種作用，同時安定人心。具體來說，飲食中缺乏鎂與多動癥、自閉癥和兒童抑鬱癥等關系密切。 著名醫生和作者Carolyn Dean醫生說:“西醫或許會為這些孩子處方利他林Ritalin或百憂解Prozac等藥物，但更天然的選擇是考慮補充足夠的鎂。“ 注意力缺乏癥孩子可能需要額外補充礦物質，因為他們一般腎上腺素水平偏高礦物質消耗較大。建議每日補充檸檬酸鎂。

有用的草藥：
兒童和成年人想注意力更為集中，可考慮一些傳統草藥補充劑，包括銀杏葉精華。銀杏葉精華能有效提高大腦和中樞神經系統的血流量，增強記憶力和平衡心理功能。人參也有助增強注意力和幫助人體應對壓力。在最近一次研究發現，分別給予3至17歲正服用ADHD西藥治療的兒童服用銀杏葉與西洋參配方，高達74％兒童在四個星期內癥狀得到明顯改善。
古老的印度草藥補充劑也非常有用，雷公根（積雪草）對治療和改善大腦功能用途廣泛，而且臨床研究證明效果非常理想。
纈草提取物的安靜作用明顯且並無副作用，對注意力缺乏癥孩子的作用尤為明顯。它也有助於改善失眠。
一些研究表明，法國沿海的松樹皮提取物柏松素(碧蘿芷)可有效治療ADHD。根據美國植物委員會其下雜誌HerbClip的一份報告指出，在最近一項研究中，6至14歲兒童每天以每公斤體重服用1毫克來計算，注意力不集中的情況與基線和安慰劑相比達到“顯著改善“。

氨基酸與其他補充劑：
γ-氨基丁酸（GABA）可以幫助平靜，對身體無副作用;可嘗試每天服用750毫克。
二甲基氨基乙醇（DMAE）對成年人尤為有效，提高學習能力和提高大腦中的記憶體神經傳輸能力。

重要的維他命：
最後，多種維他命和礦物質複合配方能為您和您的孩子提供必要的營養物質，改善整體健康。此外，維他命C與生物類黃酮能作為一般抗壓補充劑。

An assortment of herbs and supplements feed and calm the brain and body, and help enhance attention. These, in combination with a few simple but crucial dietary guidelines, can start to shift the balance from mental seesaw to steady equilibrium. 

EFAs: 

Essential fatty acids deserve our full attention. Kids and adults who aren’t getting enough EFAs often have symptoms that include dry skin, hair loss, brittle nails, or small raised bumps on the upper arms, accompanied by allergies, thirst, or a frequent need to urinate—many of the same symptoms as those suffering from ADHD. Research shows that children with ADHD may be particularly deficient in omega-3 EFAs such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A recent placebo-controlled study of 75 children treated with omega-3 and omega-6 EFAs showed “meaningful reduction of ADHD symptoms.” Try a blend of EPA and DHA at 250 mg for ages 3 to 6; 500 mg for ages 7 to 11; and 1,000 mg for those 12 years and older. 

MINERAL MAGIC: 

While fatty acids make up the bulk of the brain, proper brain function also depends on a handful of important minerals. Of these calcium and magnesium are the main movers and shakers, while at the same time having a calming effect. Specifically, a magnesium-deficient diet has been linked to ADHD, autism, and childhood depression. “Instead of reaching for Ritalin or Prozac for kids, consider whether they’re getting enough magnesium first,” says Carolyn Dean, MD, ND, and author of The Magnesium Miracle. Hyperactive kids may need extra amounts due to higher levels of adrenalin. Try to take magnesium citrate daily. 

HELPFUL HERBS: 

Kids and grownups who want better focus and concentration can explore traditional remedies such as ginkgo (G. biloba), which improves the flow of blood to the brain and central nervous system, enhancing memory and mental function. Ginseng boosts attention and helps the body cope with stress. In a recent open trial, children 3 to 17 years old who were already on ADHD medication were given a proprietary blend of American ginseng and ginkgo; 74 percent showed improvement within four weeks. The ancient Ayurvedic remedy gotu kola (Centella asiatica) is used to heal and rejuvenate the brain, and has been shown to improve concentration in rats. Valerian root extract has demonstrated powerful results without side effects, particularly for boys with hyperactive behavior; it also helps with insomnia. And several studies suggest that Pycnogenol, an extract of French maritime pine bark, may be effective in treating ADHD. In a recent study, children 6 to 14 years old given 1 mg per kg of body weight each day showed “a significant decline in hyperactivity and inattention compared to baseline and to placebo,” according to a report in HerbClip, the journal of the American Botanical Council. 

AMINOS AND OTHERS: 

The amino acid gamma-amino-butyric acid (GABA) can help calm the body without side effects; try 750 mg daily. Dimethylaminoethanol (DMAE) helps adults with concentration, learning, and memory by improving the transmission of nerve impulses in the brain. 

VITAL VITAMINS: Finally, for all-around support, a multivitamin and mineral complex will supply you and your kids with the necessary nutrients for overall health and well-being. In addition, vitamin C with bioflavonoids serves as a general antistress remedy for adults and children.

尿道炎天然療法 Natural Support for UTIs

女性比男性更容易感染尿道炎，原因有多種。腎臟過濾血液，廢物隨尿液被帶走。尿液經膀胱暫時儲存後經尿道輸尿管排出體外。由於女性的生理結構，肛門周圍的細菌容易接觸尿道口，引發尿道和膀胱感染。另一原因是女性尿路長度比男性短而容易受感染。由於缺乏雌激素保護作用，更年期婦女患尿路感染風險也相對增加。

尿道炎癥狀包括：小便頻繁且有燒灼感，排尿渾濁，尿味濃烈或尿液中有少量血點。

西醫治療尿路感染主要使用抗生素，而小紅莓則是具研究證實能有效維持泌尿系統健康的天然化合物。早期研究確定其所含馬尿酸(hippuric acid)能幫助保持尿液酸度，近期研究更顯示小紅莓的有效成分能防止大腸桿菌粘上膀胱壁。研究人員認為，小紅莓所含天然原花青素有效抑制大腸桿菌感染。研究人員得出結論，“小紅莓提供了最具成本效益的天然預防泌尿道感染良方。”

研究還指出，益生菌(例如嗜乳酸桿菌和羅伊氏乳桿菌)對預防尿路感染最有效。一項綜合研究結果表明，“補充益生菌可有效減少女性尿路感染的復發風險。”

                                                                                其他有用補充劑:

熊果葉：每日3次，每次服250-500毫克，連續服用至少5天。

維他命、大蒜、蒲公英根、N-乙酰半胱氨酸和藥蜀葵根也能有效控制尿道炎。

Natural Support for UTIs

UTIs affect drastically more women than men.  The kidneys make urine by filtering waste products in the blood. They send the wastes down the ureter to the bladder to be emptied via the urethra. Thanks to female anatomy, bacteria normally present around the anus may come into contact with the urethral opening and then travel upwards to the bladder, causing infection. Another reason more women than men contract UTIs is that the female’s urethra is shorter than the male’s. Women who are menopausal also have increased risk of a UTI, without estrogen’s protective effects. 

Symptoms of UTIs include: more frequent urges to urinate a burning sensation during urination cloudy, strong-smelling urine or a little blood in the urine some passage of small amounts of urine. 

Natural Support 

Besides antibiotics, which are typically prescribed in UTIs, cranberry  is the premier natural compound researched for its role in urinary tract health. Early studies on the cranberry determined its content of hippuricacid helped maintain the acidity level in urine, while more recent research shows its ability to prevent Escherichia coli from sticking to the bladder walls. Researchers believe that the naturally occurring proanthocyanidins in cranberries are responsible for inhibiting the adherence of E. coli.  The researchers concluded, “Cranberry tablets provided the most cost-effective prevention for UTI.” 

Research also points to probiotics. Probiotic bacteria strains Lactobacillus rhamnosus and L. reuteri have been found most effective in preventing UTIs. Results from a meta-analysis suggest that “supplementation with particular probiotic strains may be effective in helping reduce the likelihood of recurrence of UTIs in women.” 

                                                                                   Other Helpful Supplements  

Uva ursi(bearberry): Take 250 to 500 mg three times a day for at least five days.

Garlic, vitamin C,dandelion,N-acetylcysteine and marshmallow root may also help.

礦物質鎂是避免肌肉痙攣的關鍵營養素 Magnesium is the key to avoiding muscle cramps

美國著名脊醫和營養專家大衛·帕斯卡爾，曾經為很多優秀運動員和奧運選手提供專業意見，他指出肌肉痙攣（抽筋）的主要成因是缺乏了礦物質鎂這種重要營養物質。他說： “許多優秀運動員第一次來我這裏，都發現有礦物質和電解質失衡等情況。”帕斯卡爾服務的一些運動員曾經在2008年奧運會贏了20枚獎牌。他指出： “他們往往經歷肌肉痙攣和肌肉拉傷等情況。當我建議他們服用鎂和液體多種維他命、微量礦物質等補充劑後，肌肉痙攣得到舒緩，肌肉拉傷情況明顯減少。“

鎂與鈣常搭配一起服用。鈣有助肌肉收縮，鎂可以幫助肌肉放鬆。補充鎂也可以保持鈉和鉀等礦物質平衡，以及參與約350種其他身體作用。

“如果你是一個專業運動員，相信你必須充分的礦物鎂、液體多種維他命、微量元素、氨基酸、必需脂肪酸和少量鈉和鉀“帕斯卡爾說。

你知道嗎？
補充足夠水分有助舒緩肌肉痙攣。



David Pascal, DC, a chiropractor and nutrition expert who advises Olympians and other athletes, attributes muscle cramps to a deficiency of important nutrients. “Many of the elite athletes I work with first come to me with mineral and electrolyte imbalances.” says Dr. Pascal, whose clients won 20 medals at the 2008 Summer Olympic Games. “They tend to have a history of muscle cramps and pulled muscles. When I put them on a supplement program of magnesium and a multivitamin with trace minerals, the gramps go away and muscle pulls decrease.”

Magnesium is often paired with calcium in supplements. Calcium causes muscles to contract, and magnesium helps them relax. Magnesium also works to maintain a balance of sodium and potassium, along with about 350 other bodily processes.

“If you are an athlete who takes your sport seriously . . . I believe you must supplement your diet with magnesium, a liquid multivitamin, trace minerals, amino acids, essential fatty acids, and a dash of sodium and potassium,” says Dr. Pascal.

Did You Know?
Proper hydration helps ward off muscle cramps.

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.

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.

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.

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.

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.