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.

椰子油與糖尿病 Coconut Oil and Diabetes

糖尿病發病率有不斷增加的趨勢。在中國和印度，人民患上糖尿病的情況比其他國家更加嚴重，主要原因是國家趨向富裕和現代化的同時糖尿病這種疾病也有上升的趨勢。由於更多人變得富裕而增加進食甜食，加上偏向久坐的生活方式轉變，令情況更為嚴重。

預防患糖尿病風險，應避免甜食（尤其是糖果、餅乾、糕點和汽水）、精製的碳水化合物（如白麵包和許多加工食品）、酒精和咖啡因。盡量選擇天然膳食纖維、粗糧（複合碳水化合物）、新鮮水果和蔬菜和高品質的脂肪酸都有助於防止或治療糖尿病。

正確選擇脂肪酸
雖然很多健康專家警告說應避免飽和脂肪，但現在越來越多研究指出椰子油有助降低患糖尿病風險。自然療法醫生布魯斯·法伊夫說，椰子油有助減少對胰腺的壓力，為細胞提供能量，而且容易被人體吸收，並能增強胰島素的作用和提高代謝率。他補充： “因為椰子油有助穩定血糖水平和協助瘦身減肥”他特意指出“椰子油可能是唯一對糖尿病患者有益的食用油，患者更應多吃。”

成人推薦劑量為每天2至3湯匙，加入到食品中，或服用椰子油軟膠囊。您可以由少量椰子油開始(例如每天1茶匙)，逐漸增加至建議劑量。

有用的草藥和補充劑
屬性溫熱的香料，包括玉桂、丁香、辣椒和生薑等已被證明有助保持血糖水平平衡。很多營養補充劑有助減少糖尿病並發發癥。詹姆斯·鮑爾奇醫生提出以下建議：

- 每日服用多達1000微克的鉻，以增加葡萄糖耐受性和平衡血糖水平
- 每日服用多達400毫克來自印度的草藥武靴葉能提高胰島素產量和控制高血糖
- 每日服用300至1200毫硫辛酸，能提高胰島素敏感性，降低糖尿病神經病變等癥狀
- 每日服用100至300毫克硫酸釩，能有效提高2型糖尿病患者的血糖耐受性。

整全自然療法師還建議維他命C（兩至三次每次1000毫克）、鎂（500至750毫克，如有清瀉情況可減少劑量）、輔酶Q10（根據標籤指示）、維他命E（800至1200IU），車前子（以大量清水送服）、苦瓜素（每日兩次，每次200毫克）、大蒜素（每日兩次每次300至450毫克）和藍莓（每日兩次每次服160毫克）。

加拿大一項采用隨機雙盲和安慰劑對照的的研究發現2型糖尿病人服用韓國紅參（高麗參）能改善血糖和胰島素的調節。伊朗的一項最新隨機臨床試驗表明，每日補充如乳薊（水飛薊）顯著降低空腹血糖水平。

預防糖尿病還需更多個人努力，但營養和運動是行之有效的預防方法，有效保護您的腿部、眼睛甚至生命。即使你已處於患上高風險一族，從今天開始采用以上建議，受用終生。

Preventing Diabetes
Diabetes rates are increasing worldwide. In China and India, which have more diabetic patients than other countries, diabetes is an illness of affluence and modernization. Those who can afford sweets and a sedentary lifestyle are most affected.

People with diabetes and those at risk should avoid sweet foods (particularly candies, cookies, pastries, and sodas), refined carbohydrates (like white bread and many processed foods), alcohol, and caffeine. A natural diet high in fiber, whole grains (complex carbohydrates), fresh fruits and vegetables, and high-quality fats helps protect against or treat diabetes.

The Right Fats
Although most health experts warn patients away from saturated fats, a growing number now recommend coconut oil for those with or at risk for diabetes. For example, Bruce Fife, ND, says that coconut oil reduces stress on the pancreas, helps supply energy to cells, is easily absorbed, enhances insulin action, and increases metabolic rate. “Because it helps stabilize blood glucose levels and aids in shedding excess body weight,” he adds, “coconut oil is probably the only oil a diabetic patient should eat.”

The recommended dose for adults is 2 to 3 tablespoons per day, added to food or used in its preparation. Start with a small amount, such as 1 teaspoon daily, and gradually increase to the recommended amount.

Useful Herbs and Supplements
Sweet and hot spices including cinnamon, cloves, cayenne pepper, and ginger have been shown to keep blood sugar levels balanced. A number of nutritional supplements also work to reduce diabetic complications. James F. Balch, MD, recommends the following:

- up to 1,000 micrograms (mcg) of chromium to increase glucose tolerance and balance blood sugar levels
- up to 400 milligrams (mg) Gymnema sylvestre, an herb from India that improves insulin production and blood sugar levels
- 300 to 1,200 mg alpha lipoic acid, which enhances insulin sensitivity and decreases the symptoms of diabetic neuropathy
- 100 to 300 mg vanadyl sulfate, which improves glucose tolerance in Type 2 diabetes.

Holistic practitioners also recommend vitamin C (1,000 mg two or three times daily), magnesium (500 to 750 mg; reduce dosage if loose stools result), CoQ10 (according to label directions), vitamin E (800 to 1,200 IU daily), psyllium (up to 5 grams daily with plenty of fluids), bitter melon (200 mg twice daily), garlic (300 to 450 mg twice daily), and bilberry (160 mg twice daily).

A randomized, double-blind, placebo-controlled study of Canadians with well-controlled Type 2 diabetes finds that Korean red ginseng (Panax ginseng) improves blood sugar and insulin regulation safely. And a new randomized clinical trial in Iran suggests that daily supplementation with milk thistle (Silybum marianum) significantly lowers fasting blood sugar levels.

Preventing diabetes requires effort, but nutrition and exercise are proven strategies that save legs, eyes, and lives. Even if you’re at high risk, you can avoid the diabetes epidemic starting today.

保護視力補充劑 An Eye on Vision Supplements

不論現在未來，眼光一樣銳利！
眼睛不僅是靈魂之窗，生理上也是一個複雜而非常重要的器官，因為我們需要通過眼睛與外界接觸和溝通。

為了保護這重要器官免受衰老，我們可以採取以下一些步驟，令視力更清晰銳利。

定期檢查眼睛、運動和均衡飲食等非常重要。有需要也可以服用一些補充劑，幫助保護您視力和預防眼疾(包括青光眼、年齡相關性的黃斑變性（AMD）和白內障)。

關於維他命
β-胡蘿蔔素（維他命A的一種形式），維他命C和E，以及礦物質鋅都是對眼睛健康非常重要的營養素。 2010年一項有關抗氧化劑、微量營養素和植物化合物對抗眼疾的研究結論是，補充維他命A，C和E以及鋅可有效預防高風險的老年黃斑病變。其他研究表明，缺乏維他命C和E與青光眼有密切聯繫

奧米加脂肪酸
奧米加三非飽和脂肪酸主要存在於魚類、亞麻籽、菜籽油和核桃油等，這些脂肪酸能有效降低患白內障的風險，防止老年黃斑病變的情況惡化。澳洲一項有3,654長者參與為期十年的研究表明，飲食中如果能包含魚類和奧米加三脂肪酸，可防止早期老年黃斑病變。另外一項較短的研究則指出，在年齡介乎45至77歲的健康人群分別服用90天奧米加三DHA補充劑或安慰劑，服用DHA的一組經治療後視力明顯更清晰。

強力抗氧化劑與視力的關系
葉黃素和玉米黃質是具有抗發炎特性的強力抗氧化劑，兩者是組成眼部黃斑色素的重要成分 - 這是保持視網膜正常工作和視力敏銳的關鍵因素。研究表明，補充這兩種天然類胡蘿蔔素(蔬菜或水果中主要的紅、黃、橙和綠色)能減少視覺疲勞癥狀，提高視力，尤其是光線對比敏感度(例如需要長時間面對電腦熒光幕)有大幅提升。
葉黃素和玉米黃質還有助保護視力。賓夕法尼亞眼科學院的科學家對補充劑進行了詳細審查，研究支持葉黃素和玉米黃質對促進視力和保持眼睛健康非常重要，並有助降低患上老年黃斑病變和白內​​障的風險。

太陽眼鏡除了酷還非常有用
我們會采取防曬方法讓皮膚免受太陽光有害射線影響。同樣地我們也可透過攜帶太陽眼鏡免受有害射線影響而達到保護眼部的目的。


See into the future
Whether you think of them as windows to the soul or as complex ocular organs, the eyes are our principal means of taking in the world.

Luckily, there are steps we can take to increase the chances that our vision stays clear and sharp as we age.
Get regular eye exams, exercise, and eat a balanced diet. To help protect your sight and prevent diseases of the eye including glaucoma, age-related macular degeneration (AMD), and cataracts, incorporate these supplements into your daily regimen.

The View on Vitamins
Beta carotene (a form of vitamin A), vitamins C and E, and the mineral zinc are all important nutrients for healthy eyes. A 2010 study of the effects of antioxidants, micronutrients, and plant chemicals on the progression of eye diseases concluded that supplements of vitamins A, C, and E, along with zinc, may work to prevent advanced age-related macular degeneration in people at high risk for the disease. Other research indicates there may be a link between glaucoma and deficiencies in vitamins C and E.

Ogle Omegas
Found in fish, flaxseed, canola, and walnut oils, omega-3 fatty acids may lower the risk of cataracts and prevent the progression of macular degeneration. A 10-year study of 3,654 elderly Australians indicates that diets including fish and omega 3s may protect against early age-related macular degeneration. A shorter study, in which healthy people ages 45 to 77 were given 90 days of supplementation with either a placebo or the omega 3 docosahexaenoic acid (DHA), found that those in the DHA group who wore corrective lenses experienced sharper vision after the treatment.

Ante Up with Antioxidants
With anti-inflammatory and antioxidant properties, lutein and zeaxanthin make up the pigment of the macula — a part of the retina that’s critical to sharp vision. Studies have shown that supplementation with these two carotenoids—natural red, yellow, orange, and green pigments found in fruits and vegetables—can help reduce symptoms of visual fatigue and improve vision, particularly contrast sensitivity, in people who spend long hours in front of a computer screen.
They can also help protect your eyesight into the future. A scientist at the Pennsylvania College of Optometry reviewed studies on dietary supplements to promote eyesight and eye health, and concluded that the research supports the use of lutein and zeaxanthin “to promote optimal visual function and decrease risk for AMD and cataracts.”

Beyond Cool
Most of us are diligent when it comes to protecting our skin from the harmful rays of the sun.
Luckily, you can lessen your chances of developing these eye problems and look hip at the same time, just by putting on sunglasses.

天然排毒法 NATURAL DETOXIFIERS

選擇整全食物采用天然植物淨化

你的身體每日會不斷清除毒素。不幸的是，身體排毒功能有時未能應付現代生活習慣所帶來的過高毒素負荷。
營養學家拉尼亞巴泰奈.英裏Rania Batayneh解釋："你的身體有天然排毒機制，透過肺、肝、腎和皮膚等各器官協調工作。"她建議采用整全食物療法有助促進身體排度工作。

豐富滋養的飲食習慣
她指出："整全食物療法的原理是盡量選擇吃天然食品、避免人工甜味劑和酒精，每餐享用風味新鮮的飯菜。在飯菜加入天然香草(例如薑黃)既不含鹽(鈉)又能為食物增添美味！" 薑黃中的主要成分是薑黃素，此成分不但有助消化，也有助肝臟解毒和凈化。

每日堅持整全飲食，天然排毒身體好。建議選擇有機食品(因為這些食物毒素含量較少)， 並要多喝水。

補充劑的幫助
另一種溫和的排毒法是選用"綠色食物"(例如螺旋藻或小麥草等)，這有助身體更有效排出毒素。綠色食物蘊含抗氧化劑，能减輕肝臟的工作負荷。

草藥中奶薊最廣為人知能促進肝臟排毒功能。事實上人類采用這藥草支援肝功能已經超過二千年歷史。奶薊中有種稱為水飛薊素的有效成分。研究表明水飛薊素能改善肝臟功能。由於大多數藥物都通過肝臟處理，使用某些藥物後服用奶薊對保護肝臟尤為重要。抗生素和止痛藥等可能產生對肝臟有害的副產物。服用抗生素療程或止痛藥後攝取水飛薊素有助肝臟清除這些毒素。水飛薊素甚至被認為能促進受損的肝細胞再生。

BOTANICALS FOR A WHOLE-FOODS CLEANSE

Your body is constantly clearing out toxins.  Unfortunately, your body can’t always keep up with the toxin load of the modern world.
“Your body naturally detoxifies itself though your lungs, liver, kidneys, and skin,” explains nutritionist Rania Batayneh, MPH. She recommends a whole-foods approach to cleansing.

Nourishing Habits
“A whole-foods cleanse is based on eating natural foods, eliminating artificial sweeteners and alcohol, and nourishing your body with fresh meals filled with flavor. Herbs and spices (like turmeric) add a lot of flavor with no sodium,” she notes. The main component of turmeric, called curcumin, aids digestion and helps with liver detoxification and cleansing.

You can simply support your body’s innate detoxification mechanisms on a daily basis. For example, choose organic foods since they have fewer toxins than conventionally grown foods, and drink plenty of water.

Supplemental Help
Another gentle way to support your body’s detoxification efforts is to consume “green foods,” such as spirulina or wheat grass. Green foods, aside from being rich in antioxidants, take some of the load off the liver, which is the body’s hardest-working detox organ.
The herb milk thistle is also well-regarded for bolstering liver function. In fact, this herb has a 2,000-year history of use as a liver supporter. A compound in milk thistle called silymarin is widely considered the active constituent. Research has shown silymarin to improve liver function. Milk thistle can be particularly helpful after using certain medications, since most medications are processed through the liver. Antibiotics and the pain reliever acetaminophen (Panadol) can create toxic byproducts in the liver. Taking milk thistle
after a course of antibiotics or while using acetaminophen can help clear those toxins from the liver. Silymarin has even been shown to regenerate injured liver cells. 

五種緩解關節炎疼痛的好方法 5 Ways to Ease Arthritis Pain

運動鍛煉、服用補充劑和草藥均有益處
關節炎通常會導致疼痛、腫脹和壓痛。病情惡化的話會導致骨骼兩端的軟骨組織被逐漸磨損而變得衰弱。然而透過運動和適當飲食可大大幫助緩解關節炎不適。

1 減肥消脂
這是緩和關節炎疼痛的第一步。肥胖和膝蓋骨關節炎存在直接關系，減肥可以減少關節所負壓力。事實上，每增加1磅體總將導致膝蓋所承受的壓力增加兩至到三磅。

2 保持活躍
一些安全的運動方式(例如每天練習騎單車或遊泳30分鐘)對關節炎患者大有裨益。輕量一點的運動例如散步、水中健身操、太極拳等也是不錯的選擇。保持活躍可以舒緩關節僵硬和舒緩疼痛。鍛煉後強壯的肌肉很適度降低關節摩擦。

3 攝取健康的脂肪
美國關節炎基金指出，飲食調節對於舒緩關節炎疼痛越益重要。奧米加-3脂肪酸對關節炎特別有益。身體將它們轉換為抗炎化合物。最近有研究證明補充磷蝦油能有效地緩解關節炎所致的疼痛和腫脹癥狀。亞麻籽油也有效舒緩有關炎癥。

4 雞蛋衣有益
蛋殼膜中含有的​​化合物對維持健康關節和結締組織非常重要。
在2009年發表的一項研究發現，每天服用500毫克雞蛋膜提取物能顯著降低關節疼痛和僵硬感。

5 嘗試一些草藥
兩種來自印度的草藥能有效減少慢性疼痛和炎癥：薑黃素是薑黃的活性化合物，乳香是一種樹所提取的藥用樹脂。最近一項研究發現薑黃素的效果如西藥消炎藥布洛芬一樣能有效緩解膝關節炎的疼痛。薑黃素也有效保護軟骨免受損害。乳香是一種有效的天然舒解疼痛劑和抗炎劑。

Supplements, herbs, and exercise can help
Arthritis  typically cause pain, swelling, and tenderness. The condition progresses and can become debilitating as cartilage that protects the ends of the bones gradually wears away. But exercise and dietary changes can significantly help alleviate discomfort.

1 Lose Weight
This is the first step toward easing arthritis pain. Being overweight is directly linked to osteoarthritis of the knee, which is the most common form of the disease.
Losing weight can also reduce stress on weight-bearing joints. In fact, each one-pound increase in weight translates to a two- to three-pound increase in the overall force on the knees.

2 Get Moving
Low-impact exercises such as cycling and swimming 30 minutes a day are great for arthritis patients. Walking, water aerobics, and tai chi are other good options. Staying active can keep joints from stiffening and help manage pain. And stronger muscles keep joints from rubbing against each another.

3 Eat Healthy Fats
The Arthritis Foundation says diet is increasingly seen as an antidote to arthritis pain. Omega-3 fatty acids appear to be particularly beneficial. The body converts them to anti-inflammatory compounds. Krill oil supplements
have recently been shown to be effective in easing pain and swelling caused by arthritis. Flaxseed oil also combats inflammation.

4 Be an Egghead
Eggshell membrane contains compounds that are necessary for maintaining healthy joint and connective tissues.
A study published in 2009 found that taking 500 milligrams daily led to significant reductions in joint pain and inflexibility.

5 Try These Herbs
Two herbs from India appear to reduce chronic pain and inflammation: Curcumin is an active compound in the spice turmeric, and boswellia is a tree that emits a medicinal resin. Curcumin was shown to be at least as effective as ibuprofen at relieving knee osteoarthritis pain in a recent study. It also appears to protect cartilage from breakdown. Boswellia is an effective pain-reducer and anti-inflammatory agent.