Complete Guide to Vitamins & Nutrients
By Lisa James
Once upon a time, nutrition seemed pretty simple: You simply ate
from the four food groups and then took your multivitamin with minerals.
But the explosion of nutrition research over the past two decades
has left lots of folks drowning in a sea of information. You know
you should consume specific nutrients in the proper amounts every
day, but how do you configure the best diet and supplement program?
The best health program uses supplements to fine-tune your diet
as part of a healthy lifestyle (which also includes exercise and
stress relief).
"There are times," says Dr. Andrew Weil, founder of the
Foundation for Integrative Medicine, "when a good diet may
not be good enough. Researchers are finding that some important
vitamins and minerals are hard to get in amounts considered protective
against disease through diet alone, no matter how conscientious
you are."
What's What?
About three in five Americans now take supplements regularly. The
term "supplement" covers a lot of territory, including
vitamins, minerals, herbs and amino acids (protein building blocks),
along with substances such as MSM, a sulfur compound thought to
ease inflammation.
Vitamins and minerals aid the hundreds of complex chemical reactions
that occur within your body by helping out enzymes, the molecules
that speed such reactions along.
"If an enzyme is lacking [its] necessary mineral or vitamin,
it cannot function properly," says Michael Murray, ND, author
of Encyclopedia of Nutritional Supplements (Prima). "For example,
zinc is necessary for the enzyme that activates vitamin A in the
visual process. Without zinc in the enzyme, the vitamin A cannot
be converted to the active form."
Amino acids are used by the body to build and form a multitude
of proteins. Twelve are considered essential nutrients: You have
to consume them, your body can't make them.
While many of the substances found in supplements can be created
within your own body, extra helpings of these so-called accessory
nutrients "do exert profound health benefits," says Dr.
Murray. "Furthermore, there are situations in which supplementation
may be absolutely essential."
Accessory nutrient examples: Coenzyme Q10 (CoQ10), required for
energy production and used by complementary practitioners to help
heart patients; glucosamine, which helps build joint cartilage;
and OPCs, found in grapeseed oil and the pine-bark derivative Pycnogenol,
which are powerful antioxidants.
The Bs Have It
Perhaps the most important group of vitamins available as supplements
are the family of B vitamins.
For instance, folate, a key B vitamins, is one of today's hottest
vitamin superstars. Even the Food and Drug Administration has proclaimed
that folate, also known as folic acid, should be consumed by women
of childbearing age to lower the risk of birth defects.
Just as important is evidence that folate (along with vitamin B12)
can lower blood levels of homocysteine, a protein linked to heart
problems.
In one study of more than nine thousand adults, those with the
highest folate consumption had the lowest stroke risk (Stroke 2002;
33:1183-9). And since excess homocysteine is now seen as a possible
risk factor for Alzheimer's and other forms of dementia, getting
enough folate and B12 may be more vital than ever (NEJM 2002; 346:476-83).
Other studies indicate that the worth of folate and vitamin B12
go even further. Not getting enough of these have been linked with
depression, and high folate intake seems to protect women against
colon cancer (Gen Hosp Psychiatry 2002; 24:106-9; Int J Cancer 2002;
97:864-7).
Those Vital Antioxidants
Many supplemental nutrients-including, most famously, vitamins C
and E-serve as antioxidants, natural substances that battle free
radicals, molecules which damage cells.
"Free radical or 'oxidative' damage is what makes us age,"
Dr. Murray explains. "Free radicals have also been shown to
be responsible for the initiation of many diseases, including the
two biggest killers of Americans-heart disease and cancer."
That's why Dr. Weil recommends that you take an assortment of antioxidants
daily: "Put simply, antioxidants safeguard your immune system,
retard aging and protect against cancer."
On the A Team
One antioxidant, beta-carotene, is part of a team of nutrients called
the carotenes. Several of these red and yellow plant pigments, including
alpha-carotene and lycopene, may be even better at fighting free
radicals than beta-carotene.
However, one of beta's strengths is that the body can use it to
form vitamin A, which sharpens night vision, enhances immunity and
facilitates fertility. (For this reason, beta-carotene is also called
provitamin A.)
Taking carotenoid supplements may supply extra helpings of these
nutrients. For while the body has no problem absorbing vitamin A
from food, "beta-carotene's absorption efficiency is much lower,"
according to Dr. Murray. "Carotene supplements are better absorbed
than the carotenes from foods."
E Naturally
Natural vitamin E is another team player: "Vitamin E is not
a single compound," Dr. Weil says. "Instead, it is made
up of eight different compounds, four tocopherols and four tocotrienols
(in both cases called alpha, beta, gamma and delta)." What
most people think of as "vitamin E" is actually just one
form of this vitamin, alpha-tocopherol.
The Es are a busy bunch: They support cardiovascular health and
promote strong immunity. The different team members appear to specialize,
according to Dr. Weil. "Scientists now believe different components
in vitamin E may be responsible for different actions. For example,
gamma-tocotrienol appears to have the ability to lower serum cholesterol
levels, while gamma-tocopherol may be better at helping prevent
cancer, specifically prostate cancer."
Oil and Water Don't Mix
Vitamins A and E are fat-soluble vitamins, as are vitamins D and
K.
In fact, according to Dr. Murray, vitamin A first came to the attention
of researchers when it was found that young animals fed diets low
in natural fats grew poorly, had weak immune systems and developed
eye infections. That's why these vitamins should be taken with meals
that contain such healthy fats as fish or flaxseed oil, or with
healthy cooking fats like olive oil.
Fat-soluble vitamins protect cell walls, which are made of fatty
substances. But since the insides of cells are watery in nature,
protection within cells is the job of the water-soluble vitamins-vitamin
C and the B complex.
RDAs and RDIs: Deciphering the Alphabet
Soup
The first thing researchers noticed about vitamins is that certain
amounts were required to avoid what are termed deficiency disorders,
such as scurvy (too little vitamin C) or rickets (too little vitamin
D). That led the US government to develop Recommended Daily Allowances
(RDAs) for vitamins, amounts needed to prevent nutritional deficits,
back in the 1950s.
In the early 1990s, a change in labeling laws led to a change in
terminology: RDAs morphed into RDIs (Reference Daily Intakes). But
what actually appears on the label is the Percentage Daily Value
(%DV), which lets you know how what you're taking stacks up against
the RDI.
For example, 200 milligrams of vitamin C represents 333% of the
daily value for that vitamin, or more than three times the government
recommendation. For many other nutrients, daily values have not
been established, a fact noted on labels.
Preventing a deficit is not the same thing as promoting optimum
health. That's why numerous complementary health practitioners prefer
the term Optimum Daily Intakes (ODIs), or the nutrient amounts you
need to feel your best.
The exact amounts are still a matter of discussion, but ODIs are
always higher than RDIs. The government-set levels "focus on
the prevention of nutritional deficiencies in population groups
only," Dr. Murray says. "They do not define 'optimal'
intake for an individual."
Too Much of a Good Thing
One caveat about supplements: Always follow package directions to
make sure you get the right amount.
Reflection on today's hectic world shows we all need nutritional
assistance to cope. Staying health-conscious gets you off to a great
start. Supplements can give you the edge that allows you to take
the ups and downs of post-modern life in stride.
The Complete Herbal
Guide for Men & Women
Men and women are different. And so are the herbs that can smooth
over the bumps on life's male and female highways.
So, lightly touch the brakes, pull over to the side of the road,
and take a look at the herbs that are patiently waiting to help
you negotiate some of those curves up ahead.
The Herbal Woman
By Chrystle Fiedler
Growing older can bring wisdom, insight and renewed appreciation
of living. Herbs can help ease the transitions unique to a woman's
life.
"Finding the right combination of herbs will help women move
gracefully through most health problems specific to them, from monthly
cycles to menopause," says Kathi Keville, author of Herbs For
Health and Healing (Rodale).
"Women have special needs and health concerns that respond
well to herbs," says Christopher Hobbs, LAc, a fourth-generation
herbalist and teacher. "Over the centuries, many herb products
have been created with hormonal balance and menstrual difficulties
in mind."
Almost all women of childbearing age have experienced menstrual
pain from time to time. (Though if your cramps are uncomfortably
persistent or painful, consult your health practitioner.)
Many cramps are linked to the body's inflammatory chemicals called
prostaglandins.
Cramping is only one sign of premenstrual syndrome (PMS), which
afflicts women a week or two before the period starts. Other signs
include depression, mood swings, swollen fingers, breast tenderness,
headaches and backaches, and insomnia.
"It's a medical fact that progesterone and estrogen keep each
other in balance," says Keville. "In fact, PMS, irregular
menstruation (and) menstrual cramps…may be at least partially
caused by the imbalance of these two hormones-too much estrogen
and too little progesterone."
The usual pattern is an elevation of estrogen and a decrease in
progesterone five to ten days before menses. "Your hormonal
levels fluctuate throughout the month and even throughout the day,"
says Keville.
Herbal remedies can relieve these discomforts. "Herbs are
really good at regulating body functions naturally and assisting
the body without causing a toxic condition..." says Hobbs,
author of Herbal Remedies for Dummies (IDG Books).
Agnus castus (also called chaste tree and vitex) helps women with
PMS and menstrual difficulties by regulating cycles. "Chaste
tree affects the pituitary gland, increasing the production of luteinizing
hormone and decreasing the secretion of follicle-stimulating hormone,"
notes Michael Castleman, author of The New Healing Herbs (Rodale).
"These changes influence the balance of female sex hormones,
reducing levels of estrogen and increasing levels of progesterone."
"I call vitex the women's herb," says Hobbs. "It
increases progesterone in the body while regulating hormones associated
with a higher incidence of menstrual difficulties such as acne,
constipation, breast tenderness, mild anxiety and nervousness, and
sleeplessness."
"Chaste tree is one of my absolute all-time favorite herbs,
probably the most important herb to use in regular menses,"
says Lauren Oktay, ND, who practices at the Bastyr Center for Natural
Health in Seattle. "It works for people who have menses too
often or not often enough."
Vitex also can moderate abnormal bleeding, increase energy and
improve concentration. (Take vitex in the last 14 days of the cycle
after ovulation.)
Native American Herb
"Black cohosh was used by Native American women for gynecological
problems and for recovery after childbirth," says Castleman.
Herbalists now recommend this tonic herb to balance uterine function
and relieve cramps and menopausal discomforts.
"Black cohosh is a pelvic tonic. It has a natural salicylate
in it (like aspirin) so it helps reduce pain in the pelvic area
while regulating the blood flow. It also has a mild estrogenic effect
on the tissues," says Hobbs.
"Germany's Commission E, the expert panel that evaluates herbal
medicines for the German counterpart of the FDA, endorses black
cohosh as a treatment for PMS. The panel's position is based on
more than 40 years of testimonials and clinical experience in Germany,"
says Castleman. "Commission E also endorses black cohosh...for
menstrual cramps."
Chaste tree and black cohosh are often blended together in menstrual
formulas.
Menopausal Comfort
In the US the average age of menopause (a year without a menstrual
period) is 51. But your age may differ. When ovarian production
of estrogen and progesterone drops, hormone changes can lead to
hot flashes, mood swings, night sweats and libido loss.
Black cohosh can help because of its phytoestrogens, plant substances
that produce estrogen-like effects.
"Phytoestrogens support a woman's own estrogen while protecting
tissue, say in the breast, from over-stimulation from more powerful
estrogens," says Hobbs. "So you get some of the benefits
of estrogen, namely protecting the bones, reducing hot flashes and
improving mood, without the risk of synthetic estrogen, which increases
the risk of breast and uterine cancer."
"It's been shown in many double blind studies to be a great
aid for symptomatic relief of hot flashes," says Dr. Oktay.
Dong quai (also known as tang-quei), a plant from the parsley family,
is native to China and can be an ideal herb for menopause and PMS.
"It strengthens and tonifies the blood and boosts energy. It
moves blood into the pelvic area to nourish the uterus and the reproductive
organs. That's exactly what you want after menopause," says
Hobbs.
"The health of internal organs is related to the strength
of the blood. The blood brings nourishment to the tissues and carries
waste products away, so the quality of the blood circulating through
the pelvic area is a major determinate of how healthy those organs
will be."
Millions of Asian women use dong quai. "It has a long, long
history of use," says Hobbs. "It's specifically for women
and specifically for that time around menopause."
Hobbs adds, "Women who are not menopausal can benefit from
this herb as a tonic to boost health." (For menstrual problems,
take dong quai during the first 14 days of the cycle, before ovulation.
For PMS, start on day 14 until menstruation starts.)
Because herbal remedies are gentle in action, use them three to
four months for menstrual problems, and at least three to six months
for menopausal discomforts.
"Tonics work not only to counteract fatigue and the daily
stresses of life but also to help improve immune function and promote
wellness," says Dr. Oktay. "You can use them on a long-term
basis. Menopausal women get colds more often. They are just run
down. So some of these tonic herbs are really great."
Astragalus can enhance health at any age. "It's one of the
best things to take throughout the cold and flu season to prevent
getting sick," says Dr. Oktay. "The Chinese call it the
'yellow leader.'...one of the most important tonic herbs..."
Licorice, another phytoestrogen, is antibacterial, anti-fungal and
antiviral, and has estrogen-like properties. "It prevents the
breakdown of the cortisone that our body produces under stress so
your adrenal glands get less exhausted," says Dr. Oktay. (Talk
to your health practitioner before using licorice if you have high
blood pressure or kidney disease, or are pregnant.)
Dr. Oktay also recommends garlic. "Garlic is helpful against
high blood pressure, has anticancer properties and is antiviral
and antibacterial."
Some tonics, such as oat straw, can also ease menstrual and menopausal
woes. (Take oat straw daily for menopausal symptoms, two weeks a
month for premenopausal problems.) An herbal hint from Dr. Oktay:
"Before you take herbs, check with your pharmacist to make
sure that there are no herb-drug interactions."
Soothing Morning Sickness
"One of the most common complaints during pregnancy is morning
sickness, a combination of nausea, headache and dizziness that is
experienced by about half of pregnant women during their first few
months of pregnancy," says Keville. The phrase "morning
sickness" is not entirely accurate, as nausea can occur at
any time of the day.
"Ginger tea is a natural alternative to settle the stomach
and reduce nausea," says Hobbs. "Studies show that ginger
is as effective as leading anti-nausea medicines."
One delicious way to quell a rebellious stomach is with ginger
candy. "Crystallized ginger is sweet and yummy, convenient
and can work as well as the tea," says Hobbs, who's also fond
of red raspberry leaf. "It's a good-tasting herb and is the
safest and most widely recommended herb for toning and preparing
the uterus for birth."
Go Natural
It's smart for women to take advantage of the myriad benefits herbs
offer to promote general well-being and ease specific ills. "Start
with a good diet, herbs in your food and herbal extracts. Exercise,
do yoga and stretching, and you'll improve your health overall,"
says Hobbs. "That's my bottom line. Always start with a natural
program first and honor your health. It's the most important asset
we have."
The Herbal Man
By Ann Loren
Mother Nature designed some herbs with men in mind. For instance,
men frequently take saw palmetto, an herb known for its effects
on prostate woes, making it the fifth most popular herb.
But men still have a well-deserved reputation for ignoring subtle
signs of slipping health until they're really in distress. James
Green, herbalist, teacher and author of The Male Herbal (The Crossing
Press), admits, "I don't seek advice or therapy because I am
a male...(we) tend to keep our health problems to ourselves."
Men's reluctance may stem from hormones: "Possibly the male,
in general, requires and prefers medicine that is suitable for his
more swashbuckling attitude towards life," Green suggests.
Nowadays a man is less likely to be laid low by war wounds than
by the slings and arrows of reproductive-tract troubles and heart
ailments.
Roughly 2.8 million Americans a year experience miseries of the
prostate-a walnut-sized gland that may swell, pressuring the tube
that carries urine out of the body. This results in urination problems.
In many men, such discomfort signals benign prostatic hyperplasia
(BPH), or prostate enlargement.
Slowing down 5-alpha-reductase, a problematic enzyme, may quell
a rebellious prostate, and researchers believe saw palmetto can
do just that.
"(Its)...actions help the gland to shrink and relax so urinary
flow is improved," says Dr. Sarah Brewer in the Complete Book
of Men's Health
(HarperCollins).
Pygeum and stinging nettle may also make balky prostates behave.
Up to 30 million American men may be plagued by potency problems.
Several traditional remedies for improving a man's love life have
served as whole-body tonics for thousands of years. Herbs like ginseng
and ashwagandha "improve systemic tone, giving increased vigor,
energy and strength to the tissues," says Green.
Green notes that these herbs serve as adaptogens, remedies that
"increase the body's resistance and endurance to a wide variety
of adverse influences."
Adaptogens and tonics help fight stress, while other herbs allow
the body to assimilate nutrients more readily, which provides nourishment
to the reproductive system.
Astragalus is hailed by herbalists for mobilizing sperm and lowering
cancer risk. Ashwagandha and ginkgo may help memory.
Hawthorn is one of the leading heart herbs; Green calls it "the
best tonic for the heart and circulatory system." Hawthorn
can prompt the heart to beat stronger.
Green notes that licorice helps the body make its own muscle-bulking
anabolic steroids without the dangers associated with use of steroids
themselves (if you have high blood pressure, see a health practitioner
before using licorice).
Siberian ginseng is another gym rat favorite. Heavy training can
depress immunity, leaving athletes prone to colds and flu. Siberian
ginseng helps counteract that effect, allowing you to stick to your
workout schedule. It also reduces post-training fatigue.
So men, go forth boldly into the land of herbal healing. It can
definitely be a guy thing.
Complementary Medicine
By Amy Leone
Complementary medicine, an alternative or adjunct to conventional
medical treatment, has established itself on the country's medical
map. Even the most skeptical must acknowledge its presence. The
proof: The federal government's funding for the National Center
for Complementary and Alternative Medicine (NCCAM), the federal
center for investigating traditional and modern complementary medical
techniques.
Frequently, complementary medicine is defined as what it isn't:
According to NCCAM, "it is defined as those treatments and
health care practices not taught widely in medical schools, not
generally used in hospitals, and not usually reimbursed by medical
insurance companies."
Consequently, in contrast to modern, mainstream medicine's propensity
for focusing on small, isolated medical problems while looking exclusively
at isolated parts of the body, complementary medicine takes a broader,
holistic perspective that is all-inclusive of the body and the surrounding
environment.
So, while a medical doctor who specializes in ears, noses and throats
might refer you to another specialist if you suffer stomach problems,
a naturopathic doctor would probably analyze all of your physical
and spiritual issues simultaneously. He/she uses a wider perspective,
acknowledging that all facets of your health impact every other
aspect.
Naturopathy
The British College of Naturopathy and Osteopathy maintains that
naturopathy is a medical system that "endorses natural methods
and rational diet to promote and sustain health."
Furthermore, naturopathy uses a "holistic model (to correct)
imbalances caused by incorrect diet and environmental pollution"
among other causes of disease.
Suzanne Lawton, ND, who practices holistic medicine in Tigard, Oregon
(www.naturopathy
online.com), points out that "Though the term Naturopathy
was coined in 1895, this type of medicine had been practiced for
hundreds, if not thousands of years prior. In the mid and late 1800s
in the United States, the standard medical schools taught herbal,
homeopathic, and nutritional medicine along with surgery and other
more heroic type medicines."
Most naturopaths also believe strongly in the importance of preventive
medicine, using techniques like dietary supplements, special diets,
stress reduction, herbal therapies and counseling to promote the
body's own healing potential.
How popular are these sorts of medical treatments today? According
to Kenneth Pelletier, MD, in his book The Best Alternative Medicine
(Fireside), research shows that complementary medicine accounts
for at least 629 million visits to health care practitioners annually.
That outstrips the 380 million visits to family doctors every year.
To find a Naturopath, contact:
The American Association of Naturopathic Physicians
8201 Greensboro Drive, Suite 300
McLean, VA 22102
(877) 969-2267
www.naturopathic.org
The American Naturopathic Medical Association
P.O. Box 96273
Las Vegas, NV 89193
(702) 897-7053
www.anma.com
The California Association of Naturopathic Physicians
5714 Folsom Blvd., #284
Sacramento, CA 95819
(800) 521-1200
www.canp.org
Washington Association of Naturopathic Physicians
4224 University Way, Suite J
Seattle, WA 98105-5833
(206) 547-2130
www.wanp.org
Traditional Chinese Medicine
Traditional Chinese Medicine (TCM) views the human body and human
health as more than the sum of its physical parts. Instead, says
Dr. Pelletier, it "emphasizes the wholeness of body, mind and
spirit, and the unity of the individual with the natural environment."
Added to that, TCM focuses on balance and harmony of the energy
(known as qi or chi) within the body. This energy is the force that
traverses the body's meridians, both along your skin and through
your internal organs.
When qi flows in balance and harmony, good health is maintained.
If something blocks qi and the flow is interrupted, you become ill.
Following this philosophy, TCM puts preventive health, and qi balance,
at center stage. If you get sick, your doctor, who should be looking
out for your proper balance, may be to blame.
Also crucial to an understanding of TCM are yin and yang, which
roughly correspond to female and male entities. Items characterized
as yin are more passive and dark compared to yang's forthright,
well-lit, extroverted qualities.
If you want to stay healthy, your yin and yang must also remain
in balance. Acupuncture, a key practice of TCM, employs very slender
needles, inserted into meridian points, to keep qi flowing and to
balance yin and yang for better health.
When you undergo a medical examination based on the precepts of
TCM, your entire appearance, including the odors of your skin and
breath, are analyzed; the sound of your breath and voice are taken
into account, and the way your skin, pulse and muscles feel are
also evaluated. By feeling your pulse in six different spots and
at three depths, TCM practitioners draw conclusions about your qi.
While acupuncture is growing in popularity, TCM also utilizes:
* Herbs: A wide range of herbs have been used to improve health
in China for thousands of years.
* Qi Gong: A special TCM form of exercise that infuses physical
activity with meditation, breath control and meditation to alter
qi.
* Moxibustion: The therapeutic burning of Chinese herbs on the skin.
* Nutrition: TCM practitioners frequently prescribe special diets
to prevent illness.
To find a Traditional Chinese Medicine
Practitioner, contact:
National Certification Commission for Acupuncture & Oriental
Medicine (NCCAOM)
11 Canal Center Plaza, Suite 300
Alexandria, VA 22314
(703) 548-9004
www.nccaom.org
Acupuncture Association of Washington
P.O. Box 2271
Gig Harbor, WA 98335-4271
(253) 851-4756
Homeopathy
Homeopathy is like fighting fire with fire. However, since homeopathy
uses tiny amounts of diluted substances to fight disease, it's more
like using a small match to fight a conflagration.
Homeopathy was founded by Samuel Hahnemann in Germany in the late
1700s. One of its basic tenets is the law of similars: Substances
that provoke problems can, in minute quantities, help the body fight
those same problems.
As Dana Ullman, MPH, points out, "...homeopathy is composed
of two highly systematic methods: toxicology and casetaking. First,
homeopaths find out the specific physical, emotional, and mental
symptoms that various substances cause ... Second, the homeopaths
interview their patients in great detail to discover the totality
of physical, emotional and mental symptoms..." (www.homeopathic.com).
Homeopaths profess that the tiny amounts in dilute doses that
encompass homeopathic medicines are not the only important elements:
When solutions are made, they are shaken. That transfers energy
to the diluting water. This energy according to Dr. Pelletier, is
"somewhat similar to qi in Chinese medicine..."
A review in The Lancet examined homeopathy studies and found they
were apparently effective, but that more investigation was needed
to establish exactly how homeopathy helps health: "Further
research on homeopathy is warranted, provided it is rigorous and
systematic" (The Lancet, 9/20/97).
To find a Homeopath, contact:
National Center for Homeopathy
801 North Fairfax Street, Suite 306
Alexandria, VA 22314
(703) 548-7790
www.homeopathic.org
Ayurveda
If age counts in figuring a medical system's reliability, then Ayurveda,
a body of traditional medical practices that originated in India,
conveys the most effective medical effect on earth.
More than three thousand years ago, Ayurvedic doctors created
ancient Hindu documents that talked about Ayurveda (although some
experts believe that this medical system is substantially older
than even that estimate).
The name Ayurveda derives from the ancient language of Sanskrit
and specifically identifies itself as the science of life.
In its advice for preserving health, Ayurveda possesses a special
obsession with boosting immunity. Consequently, Ayurvedic practitioners
link its practices to a rigorous form of spirituality designed to
treat illnesses and preserve wellness.
This medical system especially emphasizes preventive medicine and
nutrition.
"Because the wider social environment is considered an important
contributor to health and disease," notes Dr. Pelletier, "Ayurveda
is concerned with maintaining a healthful physical, social and spiritual
environment, and uses collective meditation to try to influence
society."
In other words, it views health within a social context, recognizing
that pollution and social forces affect every individual's well-being.
Three Elements
Ayurveda also uses elements it calls doshas to analyze health and
prevent disease. These three doshas include:
* Kapha: A dense quality that incorporates heaviness, lubrication
and strength.
* Vata: Airy, energetic, moves waste products out of the body.
* Pitta: Fiery and transforming, runs the metabolism.
Balancing these doshas and accommodating the one that predominates
in your body is key to Ayurvedic health.
To find an Ayurvedic Practitioner, contact:
National Ayurvedic Medical Assn.
www.ayurveda-nama.org
California Association of Ayurvedic Medicine
PO Box 3166
Santa Rosa, CA 95402
(800) 292-4882
www.ayurveda-caam.org
American Holistic Medical Association
PO Box 17400
Anaheim, CA 92817-7400
(714) 779-6152
www.ahha.org
Back to the Future
Combining these holistic methods of medical care with mainstream
medical therapies is known as integrative medicine.
That combination, many health practitioners believe, offers the
best hope for making the future of medical care a dynamic, potent
force for health.
Health References
By Johnette Webster
With the overwhelming amount of health information available today,
you might think the world had passed the knowledge saturation point.
Instead, the flood continues. The problem: Separate the reliable
from the cyber junk and the pulp fiction.
The most rapidly growing source of health advice inhabits the
Internet. Current with the latest developments, the Internet is
a font of data on medical research.
It can also be a source of nonsense.
The two most important rules for deciperhing Internet information:
* Know the organization writing and editing the websites you view.
* Know the source of their assertions and medical advice. Find out
the origin of their studies. These reveal a great deal about their
reliability.
Large news services like the New York Times (www.nytimes.com)
or the Washington Post (www.washingtonpost.com)
offer reliable information biased in favor of the medical establishment.
But they offer fairly complete reports and they update their health
sections every Tuesday.
The biggest challenge in using complementary medicine is finding
a local practitioner. These sites can help locate one near you (phone
numbers are given where available):
Alternative Medicine
These organizations provide information on a variety of therapies.
Some also offer practitioner listings.
Acupuncture Association: Covers acupuncture and other Traditional
Chinese Medicine therapies.
www.acupuncture.com
Alternative Health News Online: News on complementary medicine.
www.altmedicine.com
American Academy of Environ-mental Medicine: Practitioners concerned
with environmental medical effects.
www.aaem.com; (316) 684-5500
American Academy of Medical Acupuncture: Practitioner directory.
www.medicalacupuncture.org;
(323) 937-5514
American Association of Naturopathic Physicians: Naturopathic doctors.
www. naturopathic.org;
(877) 969-2267
American Association of Oriental Medicine: Practitioners specializing
in Traditional Chinese Medicine.
www.aaom.org; (888) 500-7999
American Holistic Health Association: Holistic practitioners.
ahha.org; (714) 779-6152
National Association for Holistic Aromatherapy: Aromatherapy info.
www.naha.org; 888-ASK-NAHA
National Center for Homeopathy: Directory and courses.
www.homeopathic.org;
(703) 548-7790
National Qigong Association: Details on qigong, a TCM method of
promoting healthy energy.
www.nqa.org; (218) 365-6330
The Richard and Hinda Rosenthal Center for Complementary and Alternative
Medicine: Research center for complementary medicine.
www.rosenthal.hs.columbia.edu;
(212) 342-0101
Bodywork
These groups deal with hands-on healing methods.
American Massage Therapy Association: Massage therapists.
www.amtamassage.org;
847-864-0123
American Osteopathic Association: Information on how osteopaths
differ from typical MDs.
www.aoa-net.org; (800) 621-1773
International Association of Reiki Professionals: Where to find
a Reiki practitioner.
www.iarp.org; (781) 729-3530
Conventional Medicine
Groups with a conventional Western approach to medicine.
American Academy of Family Physicians: Advice on family health.
familydoctor.org
American Medical Association: The doctor's view of medicine.
www.ama-assn.org;
(312) 464-5000
New England Journal of Medicine: Peer-reviewed research.
content.nejm.org;
(800) THE-NEJM
Exercise
Sites with exercise tips.
American Council on Exercise: Exercise advice and research.
www.acefitness.org;
(800) 825-3636
Bodies in Motion, Minds at Rest: Exercise, diet and fitness resources.
library.thinkquest.org/12153
The Physician and Sports Medicine: Latest on exercise and health.
www.physsportsmed.com;
(952) 835-3222
Government Sites
Websites on a range of topics.
Healthfinder: Portal to various health websites.
www.healthfinder.gov
National Center for Complementary and Alternative Medicine: Explores
complementary and alternative healing practices in the context of
rigorous science.
nccam.nih.gov; 888-644-6226
National Heart, Lung and Blood Institute: News on research and
ongoing medical studies.
www.nhlbi.nih.gov
National Library of Medicine: Provides abstracts from 4500 biomedical
journals.
www.nlm.nih.gov;
(888) FIND-NLM
Office of Dietary Supplements, IBIDS Database: Information about
supplements.
ods.od.nih.gov/databases/ibids.html;
(301) 435-2920
Health Conditions
Try these sites for information on specific health problems.
Alzheimer's Association: Research news and advocacy.
www.alz.org; (800) 272-3900
American Academy of Allergy, Asthma and Immunology: Information
about breathing problems.
www.aaaai.org; (800) 822-2762
American Cancer Society: Advocacy and information.
www.cancer.org; (800) ACS-2345
American Diabetes Association: How to lower your risk of or deal
with diabetes.
www.diabetes.org;
(800) DIABETES
American Heart Association: Research and advice for coping with
heart disease, the leading killer of Americans.
www.americanheart.org;
(800) 242-8721
American Institute for Cancer Research: Nutrition-based cancer
prevention information.
www.aicr.org;
(800) 843-8114
American Lung Association: Statistics, lung health advocacy.
www.lungusa.org; (212) 315-8700
Chronic Fatigue and Immune Dysfunction Syndrome Association of
America: General resources for chronic fatigue sufferers.
www.cfids.org; (800) 442-3427
Food Allergy Network:
Food allergy information.
www.foodallergy.org;
(800) 929-4040
National Cancer Institute: Listing of medical and preventive resources.
cancer.gov; (800) 422-6237
Herbs
These groups offer information on herbs.
American Botanical Council: Supplies facts on herbs.
www.herbalgram.org;
(800) 373-7105
Herb Research Foundation:
Much informative advice on herbs.
www.herbs.org; (303) 449-2265
Nutrition
Learn what's new in nutrition from the following websites.
American Journal of Clinical Nutrition: Peer-reviewed research.
www.ajcn.org; (530) 752-8363
Colorado State University:
News from the world of nutrition.
http://www.ext.colostate.edu/menufood.html;
(970) 491-6281
Tufts University Nutrition Navigator: Online rating and review
guide to nutrition websites.
navigator.tufts.edu/about.html
Vegetarian Eating, Raw Foods News: Online news magazine that celebrates
raw vegetarian dining.
www.rawfoodsnews.com
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