A Revitalized You!
By Cal Orey

Feel tired within hours of waking up? Exhausted after a day's work? Sit down, pilgrim, your search for personal energy may be over: Time to revitalize your life and pump it full of vitality.

Running On Empty
"When you feel tired, accept the fact that you 'are' tired. Your body is communicating with you, trying to get your attention about your bodily fuel gauge approaching empty and telling you that 'energy in is not equaling energy out,'" points out Debra Waterhouse, MPH, RD, in her book Outsmarting Female Fatigue (Hyperion).

Four main fatigue culprits hamper your get-up-and-go, according to Jacob Teitelbaum, MD, Director of the Annapolis Research Center for Effective Chronic Fatigue Syndrome Therapies in Annapolis, Maryland, and author of From Fatigued from Fantastic (Avery):

* nutritional deficiencies
* hormonal deficiencies
* poor sleep
* infections

Not getting enough of the essential energy nutrients is a top cause of fatigue in woman and men, but many people don't realize how widespread the problem is, says Dr. Teitelbaum. Americans experience difficulty eating a nutrient-dense diet. Not consuming enough raw foods which contain enzymes hinders nutrient digestion and absorbing the nutrients properly, adds Dr. Teitelbaum. But fresh fruits and vegetables may pep you up.
A recent study at Annapolis Research Center looked at 72 men and women who have fibromyalgia and/or chronic fatigue syndrome. They were found to be deficient in B vitamins, magnesium and zinc. In addition, these people didn't absorb nutrients properly because of bowel infections linked to parasites and yeast infections.

The people were treated using an integrated medical approach. The outcome: 91% felt more revitalized (Jnrl of Chronic Fatigue Syndrome, 2001, Vol. 8, Issue 2).

Energy Drainers
Many folks wake up every workday morning to a steaming cup of coffee (or two or three) sweetened with sugar. The problem with this conventional habit: "Getting caffeine and sugar to get started makes as much since as going to a loan shark and taking out a loan," says Dr. Teitelbaum. "You're going to get a quick fix but you're going to have to pay back triple a couple of hours later."

Worse, if you favor these energy drainers day after day, you may face possible long-term health problems down the road. "The sugar is going to make you nutritionally deficient. One can of Coca-Cola suppresses your immune system by 35 percent for four hours. Eighteen percent of the American diet calories comes from white sugar (which has had) the vitamins and minerals... removed. So after a while you build up all these infections and wear your immune system down," explains Dr.Teitelbaum.

"One of the problems that we have in our fast-paced society," he adds, "is that stress depletes your adrenals." And when these glands that make hormones aren't working efficiently, you feel exhausted.

Enter the Ginsengs
Rejuvenating herbs such as ginseng have been used for centuries to treat fatigue and stress, maintain vigor and provide a sense of well-being. Three healing herbs are classified under the name of ginseng: Asian ginseng (Panax ginseng), Siberian ginseng (Eleutherococcus senticosus), and American ginseng (Panax quinquefolius).
Adaptogenic herbs such as these are believed to strengthen and enhance the immune system and balance internal bodily functions.

Ginseng enjoys a venerable reputation as a versatile anti-fatigue herb. It's believed to enhance both general well-being and physical stamina.

Ginseng for Him and Her
Panax ginseng has been touted in Asia for more than 5,000 years. That part of the world employs this herb for its revitalizing healing benefits of the mind and body.
The ginseng root contains a variety of constituents, which include natural substances called saponins and ginsenosides. These potent active components are believed to help fight fatigue, and increase stamina and stress resistance.

"Panax ginseng improves adrenal gland function, too, which can be helpful for both women and men. It helps both sexes regain their energy and zest for life after a stressful period," reports Prevention's Guide to Healing Herbs (Rodale).

"It is not fully known how exactly ginsenosides work. One theory is that they can affect endocrine gland [a variety of glands, including the thyroid and adrenal gland] and help regulate the metabolism of the body," explains Austin, Texas-based herbal researcher Mark Blumenthal, and the Founder and Executive Director of the American Botanical Council.
Researchers found that Panax ginseng also helps fight chronic fatigue. In a study at the University of California-Irvine Medical Center, Panax ginseng boosted the performance of the natural killer cells in people with chronic fatigue syndrome (Immunopharmacology, 1/97).

Asian ginseng is used for increasing stamina and lackluster libido for men, too. These days, it has been said that Panax ginseng is used daily by older Asian men for rejuvenation and to increase sexual energy.

"Recent scientific research demonstrates that certain specific extracts of ginseng, the ginsenosides, have been shown to stimulate the activities of an enzyme which is responsible for the control of circulation, erection and arousal," explains Prevention's Guide to Healing Herbs.

Staying Active
The active ingredients of Siberian ginseng (also known as eleuthero) are called eleutherosides, which include different chemical structures than the ginsenosides found in Panax ginseng, says Blumenthal. It's these eleutherosides that boost the body's resistance to stress and increases vitality.

Siberian ginseng is gentler than its Panax counterpart. "Generally speaking, the Siberian ginseng has not been considered as strongly stimulating as the Panax." But this can be a plus for women coping with shifting hormones.

Closely related to Panax ginseng is American ginseng, first discovered by French missionaries in the Great Lakes area in Canada, says Blumenthal. It has been used medicinally by Native American tribes for centuries.

"Compared to Asian ginseng, American ginseng is considered 'cooler,' or less stimulating, by herbalists and therefore thought to be more appropriate for counteracting the stress experienced by overworked, burned-out young adults. Asian ginseng is considered warmer, or more stimulating, and therefore thought better suited for those over fifty," explains Harold H. Bloomfield, MD, in his book Healing Anxiety with Herbs (HarperCollins).

In addition, "American ginseng helps maintain stable blood sugar levels in non-insulin Type 1 diabetics, when taken before or during a meal," explains Blumenthal. This, in turn, means it will help keep diabetics on even keel and prevent rollercoaster drops in blood sugar, which can trigger bouts of fatigue.

Natural Energy Boosters
According to Waterhouse, tapping into your sources of natural energy can greatly help in your revitalization. "Your fatigue is not telling you that you aren't good enough. But it may be telling you that you aren't eating enough, drinking enough, moving enough, sleeping enough, socializing enough, laughing enough, or relaxing enough," Waterhouse concludes.

For more information, log onto the website www.endfatigue.com.

Great Greens
By Jessica deCourcy Hinds

Time to tune in to green: The green sparkle of chlorophyll, perhaps the most important natural chemical on the planet.

Chlorophyll, named for the Greek word for green, enables plants to channel light into chemical energy. When we indulge in plant green, we reap the benefits of this wondrous substance.
All green vegetables enhance health. For instance, researchers recently turned green with envy when they found that cruciferous vegetables (broccoli, kale, bok choy cabbage, Brussels sprouts and cauliflower) significantly lower cancer risk and boost immunity. These vegetables are also rich in vitamin C and fiber. One medium-sized spear of broccoli has more fiber than a slice of wheat bran bread.
Researchers have found that broccoli can also reduce the likelihood of strokes and cataracts.

Paul Talalay, MD, a food chemist at the Johns Hopkins University School of Medicine in Baltimore, figured out that the secret to broccoli's effectiveness lies in chemicals called isothiocyanates-chemicals which trigger the body's production of cancer-fighting substances called "phase two enzymes."

According to Dr. Talalay, phase two enzymes neutralize carcinogens and pollutants so they cannot damage your body and cause disease. Sulforaphane, one of these enzymes, works cell-by-cell to drive cancer-producing toxins out of the body. Studies also show that these anti-cancer compounds can prevent damage to the body's DNA, and can limit the negative affects of cigarette smoke (Proc Ntl Acad of Sci, 9/17/97).

Cruciferous greens don't play favorites: this produce produces benefits for both men and women. In women, greens can regulate estrogen function in the body. That alteration in breast cancer risk is linked to estrogenic interactions.

A recent study published in the Journal of the National Cancer Institute shows that men who eat at least 28 servings of greens per week can reduce the risk of prostate cancer by 35%, and that the cruciferous variety are the most effective anti-cancer greens (Cancer Epidemiology, Biomarkers and Prevention, 9/01).

Recently, Dr. Talalay published an article that highlighted the benefits of broccoli sprouts, the week-old seedlings of broccoli. He noted that sprouts contain the most potent sulforaphane, which can be almost 100 times richer than the cancer-fighting substance found in the more mature vegetable.

Chlorophyll and Green
Chlorophyll, the chemical that makes green vegetables greens, is thought to be essential for disease prevention. Shoshanna Zimmerman, ND, a naturopathic physician in Palo Alto, California, attests that "green vegetables provide the best antioxidants."
As she explains, "Antioxidants are scavengers of the body that eat up free radicals, substances that do a great deal of damage in chronic diseases like asthma, neurological diseases like multiple sclerosis, Parkinson's, and Alzheimer's, and gastro-intestinal problems."

Another believer in greens' antioxidant power is Cherie Calbom, PhD, a certified nutritionist in Washington state. In her book Juicing for Life (Avery Publishing Group), Dr. Calbom notes that beta-carotene, the orange pigment in carrots and other vegetables, is among the best antioxidants for detoxifying cancer-causing carcinogens. She recommends loading up your plate with collard greens, kale, parsley and spinach.

Algae and You
For thousands of years, people in South America and Africa have consumed algae for instant energy.

Dense with chlorophyll, algae provides the anticancer action of cruciferous vegetables. For those who need to boost energy and immunity, algae represents the most concentrated form of protein you can get from any plant.

Algae is also a source of easily-absorbable alkaline minerals. When you consume alkaline foods, you may reduce the risk of cancer, heart attacks, strokes, crippling and arthritis, according to doctors who believe our diets are too acidic.

More than 90% of the American diet is too acidic, according to Dr. Susan M. Lark, MD, co-author of The Chemistry of Success: 6 Secrets of Peak Performance (Bay Books).
Like cruciferous vegetables, algae is rich in vitamins, and enzymes, and fairly brims with omega-3 fatty acids.

Avocado Time
Rich, creamy and green, a medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger. But don't feel guilty for savoring this treat.

Avocado's fat is monounsaturated. Instead of blocking arteries, it has the reverse effect. and tends to lower cholesterol levels. Researchers have found that the beta-sitosterol in avocados may lower cholesterol.

Researchers at the Instituto Mexicano del Seguro Social in Mexico found that people who ate avocados for a week dropped blood cholesterol 17%.

Avocados, broccoli, chlorella... when you think about health, green plants should almost immediately come to mind. Get your fill.

It Doesn't Hurt Anymore!
By Chrystle Fiedler

Does an aging joint have to be a painful joint? Many folks think so and resign themselves to the aches and stiffness of arthritis as they grow older.
But those pains are a cry for help. And help for arthritis is at hand with herbs and nutrition that encourage healing.

"Arthritis is the oldest disease in the world," says Phyllis Light, RH, a professional member of the American Herbalist Guild and Director of Herbal Studies at Clayton College of Natural Health in Birmingham, Alabama. It's also one of the most common. Arthritis (arth, Greek for joint and itis, Greek for inflammation) includes over one hundred conditions. Osteoarthritis and, to a lesser degree, rheumatoid arthritis, affect millions.

"Osteoarthritis is the most common form of arthritis," says Ron Hobbs, ND, faculty member of basic sciences at Bastyr University in Kenmore, Washington, and co-author of The Natural Pharmacist: Treating Arthritis (Prima). "It's believed to be age related because of wear and tear, but that doesn't explain everything. At all times in the body there are things that are broken down and rebuilt." With osteoarthritis, though, the breakdown exceeds the ability to repair. "Cartilage doesn't have a blood supply, so everything that gets to it has to come from the sinovial fluid inside the joint."

Joints are made up of connective tissue, tendons, ligaments and cartilage. "The end of a bone is covered with cartilage so bone doesn't rub on bone when you move your joints," says Dr. Hobbs. "There is also a sinovial membrane between bones which holds the sinovial fluid. It contains nutrients like vitamins and minerals, acts as a lubricator and a shock absorber, too."

The joint is supported by ligaments on either side of the bone to stabilize it, covered with connective tissue and skin. Osteoarthritis results in pain because connective tissue thins out, joints degenerate and cartilage is destroyed. Basically, the supportive structure between two bones is gone. "When bone rubs on bone it's extremely painful," says Dr. Hobbs.

"Osteoarthritis limits activity level and quality of life just because of the pain. One of the first symptoms is stiffness in the morning," says Light, whose private practice is in Huntsville, Alabama. "Generally, it strikes most people in the knee first. People who use their bodies for their jobs like construction or are involved in sports are going to have more problems generally than those who sit at a desk."

Still, those who work at a computer are going to have more problems with their hands and elbows, shoulders and necks.

Exercise can help. "Exercise compresses and relaxes the cartilage and is one of the things that pumps fluid into the cartilage matrix and nourishes it," says Dr. Hobbs. "Studies agree that moderate exercise in someone with osteoarthitis is actually helpful."

Inflamed Joints
Rheumatoid arthritis is a chronic inflammatory condition. "The pain comes because of the loss of lubricating fluid and connective tissue," says Light. "It's an autoimmune disease so the body is attacking itself but there no clear-cut reason why people get it." Unlike osteoarthritis, it can be accompanied by a low grade fever, extreme fatigue and weakness. Joints in the shoulders, elbows, knees and hands swell and hurt, and can be disfigured. Chronic inflammation means heat comes from the joints and this can cast a reddish hue on the skin. RA can be heredity. "It's clearly an inflammatory, multi-causal disease and more painful than osteoarthritis," says Dr. Hobbs.

Fortunately, in addition to diet and exercise there are solutions that can help you feel better naturally. "Herbs can rebuild and repair tissues, reduce inflammation and pain," says Light. "They support the function and structure of the body. That's the bottom line. I've seen so many miracles happen using herbs once the person decides to make that commitment."

Herbs and supplements like glucosamine can be a good choice, too, for those who don't want the side effects that can come with taking NSAIDs (non-steroidal anti-inflammatory drugs like aspirin and ibuprofen) for pain and inflammation on a regular basis. "Lots of patients get stomach bleeds and ulcers," says Dr. Hobbs. "Research also shows that NSAIDs can accelerate the breakdown of cartilage."

Encouraging Healing

"Herbs don't just relieve the symptoms, they also encourage the body to heal," says Light. "The earlier in the disease process a person gets started on herbs, the better chance they have to work as a nutritional and supportive mechanism."

Ginger, an herb native to Jamaica and China (its active substance is gingerol) can ease the pain and inflammation of both osteoarthritis and rheumatoid arthritis. "Ginger has anti-inflammatory properties and helps to inhibit prostaglandin (a cellular hormone) formation, which is what NSAIDS do," says Dr. Hobbs.

"It has a protease enzyme activity so it helps break things up that surround an injury, dead tissue and blood cells," says Light. "It's also an analgesic, a pain killer."

In a study conducted at the University of Miami, Florida, researchers gave 261 patients with knee OA and moderate to severe pain a standardized extract of two ginger species (Zingiber officinale and Alpinia galanga) for six weeks. Those who took ginger reported greater pain reduction (Arthritis Rheum 2001 Nov; 44 (11):2531-8).

Help from India
India's export, turmeric, has as its active ingredient curcumin. "Curcumin inhibits leukotriene formation, which, like prostaglandin is an pro-inflammatory mediator," says Dr. Hobbs. Unchecked, this mechanism attracts immune cells and stimulates them to do their job, causing even more inflammation. "Turmeric helps through its cortisone-like activity to reduce this response," says Light. "Its action is direct in helping reduce inflammation."

Several double-blind studies have shown dramatic improvement for rheumatoid arthritis sufferers (Indian Journal of Medical Research, 1980. Vol. 71). Clinical trials have found curcumin to be an anti-inflammatory and analgesic compound (Int J Clin Pharmacol Ther Toxicol 1986;24 (12):651-4). Take with flaxseed oil or lecithin (both anti-inflammatories) for best absorption.

Boswellia (B. serrata) works well for those who suffer from rheumatoid arthritis. "The best scientific evidence is for boswellia," says Dr. Hobbs. "It's the most promising. It inhibits prostaglandins and leukotrienes, and would be my first choice for rheumatoid arthritis." Studies using boswellia have yielded good results for the treatment of osteoarthritis as well (J Ethnopharmacol 33 (1991):91-5).

Rheumatoid arthritis sufferers can also benefit from stinging nettle. "With rheumatoid arthritis there is a histamine release," says Light. "Nettle helps the body use histamines better to lower the response and reduce pain and swelling. When my clients stop using nettle, they miss it. Its effect is pretty immediate on pain relief." You can take it in tea or capsules.

For inflammation associated with osteoarthritis, alfalfa, a traditional naturalized Western herb, can help. It also assists the body in assimilating nutrients more effectively. "It contains enzymes that help the body break down and use food better," says Light. It also has vitamin K, which helps optimize calcium absorption, critical to healthy bones.
Cayenne's active ingredient is capsaicin, the phytochemical found in chili peppers, and it can be another useful herb for those who suffer from osteoarthritis.

"It triggers the release of endorphins in the body, so it helps reduce pain and increases circulation," says Light. "It's warming the body and the blood is carrying off toxins." You can take capsaicin internally and/or use it externally in salve or cream form to warm the joint, reduce pain and increase range of motion.

"It's a wonderful example of a natural medicine that has become mainstream," says Dr. Hobbs. "When you rub capsaicin on the joints you deplete the substance from the nerves that actually carries the pain signals, so you feel less pain."

Glucosamine, MSM & More
Natural substances such as glucosamine sulfate, chondroitin sulfate and MSM can also help alleviate osteoarthritis symptoms. "Sometimes, because of things we eat or don't eat, the chondrocyte cells that make cartilage are not getting their precursors," says Dr. Hobbs. "This is where glucosamine, a simple sugar-like molecule, the fundamental building block of cartilage, can be beneficial. Ninety percent of glucosamine is absorbed when you eat it."

Glucosamine sulfate, a natural compound found in all body tissues and in supplement form, is one of the substances that make up both cartilage and synovial fluid. A study that compared glucosamine sulfate to placebo involving 252 patients with osteoarthritis of the knee found that glucosamine was significantly more effective in improving pain and movement after four weeks of use (Osteoarthritis Cartilage 2 (1994); 51-9).

Studies also show that it produces better long-term results than NSAIDs in relieving the pain and inflammation of osteoarthritis (Osteoarthritis Cartilage 2 (1994): 61-9).

Glucosamine sulfate is an amino acid with a sugar molecule attached. Chondroitin sulfate consists of a longer chain. These two substances work well when taken together. In one study, 40 folks with osteoarthritis of the knee were randomly assigned to receive chondroitin sulfate or a placebo for one year. After three months, joint pain was reduced to a significantly greater extent in the CS group than the placebo group. The increase in overall mobility was also greater (Osteoarthritis Cartilage 1998;6 (Suppl A):39-46).
Studies comparing chondroitin sulfate to NSAIDs found chondroitin to be more effective at halting inflammation and edema, too (Journal of Rheumatology, 1996, vol. 23).
"Glucosamine and chondroitin are incredible building blocks; they can reduce the destruction of cartilage and may, in fact, increase the amount of cartilage in the early stages of the disease. No drug in the world will do that," says Dr. Hobbs. "This is a real preventative. Those concerned who lead an active life should consider consuming glucosamine and chondroitin for the rest of their lives."

MSM (methyl sulfonyl methane) strengthens connective tissue and can work for both common types of arthritis. An organic sulfur compound, it's an extremely absorbable nutrient that binds water into the cartilage matrix. Like glucosamine, it helps feed the joint. This is important because research shows that people who have arthritis in the joint have one-third the level of sulfur concentration in the joint than those in the non-arthritic population. (Jour Exp Zool, 1995 Sept. 1,273 (1): 82-6).

Eat For Joint Health
"A balanced diet is very, very important," says Light. "I often do nutritional counseling to help the body do its job better." She suggests removing processed sugar, white flour products, sweets, artificial sweeteners and alcohol from the diet, along with reducing caffeine and meat consumption. Add more whole grains, fresh fruits and vegetables and fish.

"A vegetarian diet has been shown in studies to improve osteoarthritis and it's probably because you are getting more nutrients like vitamins C, E, A," says Dr. Hobbs. "Avoid being overweight, keep active, eat a good diet full of vitamins and minerals and take glucosamine and chondroitin, especially if you have a family history of osteoarthritis."
Rheumatoid arthritis may have something to do with food sensitivities or food allergies, says Dr. Hobbs, another good reason to watch what you eat. "Naturopathic physicians have had a great deal of success treating rheumatoid arthritis with diet. It probably works because they give diets that are rich in vegetables and low in the kinds of products like milk and cheese that you tend to be allergic to."

If you suffer from arthritis, consume omega-3 fish oils. "There is a clear clinical benefit," says Dr. Hobbs. "In ten years, everyone in conventional treatment will be on a large dose of fish oil."

Studies show that preventing the release of prostaglandins can reduce pain. Key to this may be inhibiting the COX-2 enzyme (cyclooxygenase-2), a trigger that causes prostaglandin release. (Nut Sci News, August 2000). Omega-3 fatty acids moderate the production of prostaglandin's and thus control inflammation.

"Herbalists and naturopathic medicine treat the whole person, not just the arthritis," says Dr. Hobbs. "We believe that if you are healthier overall then your joints will be healthier. If you nourish the body, it can last you a lifetime."

If you keep your joints well-oiled and keep on exercising moderately, your joints will thank you.

Topical Nutrition
By Lisa James

That top layer of skin is what the world sees of you, and you want it to look its softest, smoothest. That means feeding your skin the nutrients it needs to stay healthy, nutrients it can drink in right through its surface.

If you don't believe your skin needs to be properly fed, consider this: Your outer wrapper not only separates you from the rest of the world, it also plays an important role in your immune system. What's more, every square inch of skin is jam packed with as many as 20 blood vessels, 1,000 nerve endings and 650 sweat glands. And that's before you even start to worry about its appearance!

Obviously, your diet and lifestyle play a vital role in keeping your skin (and the rest of you) healthy. But putting nutrients onto your skin topically, on its surface, can pay pretty dividends.

Your Birthday Suit of Armor
While skin can be nourished topically, it doesn't let every stray molecule past its surface. The outermost cells, known collectively as the stratum corneum, contain a waxy substance called keratin that keeps outer moisture out and, just as importantly, inner moisture in. The cells in this layer are generated at the bottom of the epidermis, the skin's outer layer, and migrate to the surface in about 28 days.

The epidermis is also where vitamin D is created in the presence of sunlight, and where specialized immune cells recognize invaders and call the immunity police when needed.

The Inner Skin
The epidermis is supported and nourished by the dermis, a thicker layer made up of two substances, collagen and elastin, that give skin its resiliency and structure. The dermis contains the skin's infrastructure: The follicles from which hairs grow, the nerve endings that sense pressure and pain, the oil glands that lubricate and protect the surface, the sweat glands that help regulate body temperature and the blood vessels that keep the whole structure supplied with nutrients and oxygen.

Those blood vessels "can hold up to 25% of the body's blood supply at any one time," according to Drs. Arthur and Loretta Balin, dermatologists and authors of The Life of the Skin (Bantam). "Any substance that can penetrate the epidermis and reach the dermis can enter the bloodstream through the dermis's rich vascular network."

Stand and Deliver
The skin's permeability to selected substances opens up intriguing possibilities. One is the development of transdermal therapies designed to affect the body's inner mechanisms. Another is the delivery of nutrients to the skin itself.

One way to deliver healthful substances to the skin and its abundant blood supply is to encapsulate nutrients in the same waxy stuff of which cell membranes are made. The result is called a liposome, a tiny bead that can penetrate into the skin.

Another way to get stuff past the skin's natural raincoat is to mix it with MSM, a substance that can enter the skin and carry nutrients with it. An MSM advantage: This sulfur-based compound is itself an important skin nutrient that helps support the collagen-based proteins which give your skin its shape.

The Bad Guys
Your skin needs to drink in nutrients because of all the skin stressors out there.
"Beauty burglars" is what Dr. David Bank, noted dermatologist and coauthor of Beautiful Skin (Adams Media), calls them. Number One is the sun: "The sun ages the skin rapidly, powerfully, cumulatively and indiscriminately."

Too much sunlight hastens wrinkle development. It also causes cellular debris to gather into unsightly age spots.

More miscreants lurk in the shadows, ready to steal your skin's youthful appearance. "Smoking is the next big beauty burglar," says Dr. Bank, explaining that smoking keeps your skin from getting the oxygen it needs to look its best. Other bad guys include stress and sleeplessness, which reduce blood flow to the skin.

Nutrients to the Rescue
While it is important to duck sun, cigarettes and stress, and to get your nightly beauty rest, it's equally important to supply your skin with the right nutrients.

Vitamins and minerals help skin stay vital-looking. Vitamin A provides protection against pollution and sun, and allows the skin to repair itself (that's why therapies derived from vitamin A are used to treat severe acne). The B vitamins promote healthy cell growth, which helps keep both skin and nails strong. Zinc helps with collagen formation and wound healing.

Antioxidant Aid
Skin also needs antioxidants to soak up free radicals, cell-damaging molecules that may foster the drooping, sallow look we associate with aging. Research indicates that surface-applied antioxidants can protect your skin against sun damage (Curr Probl Dermatol 2001; 29:157-64).

Premiere antioxidants include the vitamin world's Big Two-vitamin C and vitamin E. In addition, C is a key player in the creation of collagen and has been shown to reduce wrinkles when used topically (Dermatol Surg 2002; 28:231-6).

As you might suspect, antioxidants are popular ingredients in many skin-care preparations. A good example is Zia Natural Skincare's Ultimate "C" Serum, which combines vitamins with 10 herbal antioxidants and encapsulates them in liposomes for deep skin nourishment.

Skin Savers
Nature has thoughtfully provided a wealth of skin-friendly substances. Essential fatty acids, such as those found in evening primrose oil, help soothe inflammation. Green tea extracts appear to have both anti-inflammatory and anticancer properties (Arch Dermatol 2000; 136:989-94). Calendula oil has long been used to help skin heal.

Silica is an often-overlooked skin nutrient. Silica is readily absorbed through the skin and, like vitamin C, is needed for production of the collagen that helps boost the skin's appearance. Eidon Silica Moisturizing Lotion combines silica with natural emollients to fight wrinkles and keep your skin smooth.

Marvelous Moisture
Water is the most important nutrient. Without it, nutrients don't circulate as they should and wastes don't move freely out of tissues. Parched skin has a dry, tight look, while a well-watered pelt is soft and flexible.

Stay hydrated by making water your favorite tipple. Aim for the standard recommendation of eight 8-ounce glasses a day; if you're overweight, toss back an extra glass for each extra 25 pounds.

You can also supply your skin with moisture from the outside. One moisturizing agent is hyaluronic acid (HA), also known as hyaluronan. HA not only traps moisture within the skin, keeping skin cells plump and supple, it also penetrates deeply, all the way down to the dermis (J Invest Dermatol 1999; 113:740-6).

The Aurora Group puts the power of HA to work in its VIVI Skin Care line, which includes both Skin Care tablets and Body Lotion to protect your skin inside and out.
So go ahead-let the world see your epidermis. Topical nutrients will let your skin put its best foot forward.

Aurora: 1-800-318-3934,
www.viviforyou.com
Derma E: 1-800-521-3342,
www.derma-e.net
Eidon: 1-800-700-1169,
www.eidon.com
Terra-Therapy: 1-800-304-2023,
www.terra-therapy.com
Zia: 1-800-334-7546,
www.zianatural.com

Immunity Challenge
By Thomas Sontag

Those who are in the know insist the world of microbes is a dog-eat- dog world. Your immune cells eat intruding infectious organisms, while those invaders often try to consume healthy cells. In that micro-environment, you want a big dog on your side.
"Healthy immunity is like a watch dog system in the body," says Lynne Walker, PhD, homeopath and co-author of Nature's Pharmacy (Prentice Hall Press). "The body is constantly checking for foreign invaders."

And when immunity is functioning well, its bark is as effective as its bite.
All immunity can be divided into two major components: Natural and adaptive immunity.

Natural Immunity
"Natural immunity consists of the protective barrier of skin and mucus membranes, sufficient stomach acid to provide an inhospitable environment for ingested bacteria, cells and molecules which mediate inflammation, as well as scavenging cells like granulocytes and macrophages that remove foreign matter from the blood and tissues," says Beth Devlin, ND, who practices at The Connecticut Center for Natural Therapies in Southington. Adaptive immunity targets various "invaders," such as viruses and bacteria.
This branch includes the various lymphocytes and antibodies such as natural killer (NK) cells, which respond by killing infected cells.

The immune system is tightly tied in with the endocrine system, including the adrenal glands that produce the corticoid steroids. "The glands are affected when we are under stress and this makes us more susceptible to colds and flus," says Dr. Devlin. "Our whole immune system gets run down."

Achoo!
The common cold can be caused by any of 200 types of viruses. About 35% of the colds are caused by rhinoviruses.

"Rhinoviruses are the dominant causative agent of the common cold," says Dr. Devlin. "There are many types making vaccinations impossible and immunity via previous exposure ineffective."

Antibiotics are often prescribed to prevent a secondary bacterial infection but won't cure the common cold.

"Over a million prescriptions a year are written for antibiotics for colds," says Dr. Walker, whose practice, the Golden Cabinet, is in Sag Harbor, New York. "But colds are caused by viruses and antibiotics have no effect.

"The healthiest person," Dr. Walker says, "is the one who responds to normal stimuli and gets a cold once or twice a year for one or two days." People who have, say, chronic fatigue, though, are so sick their body can't respond and mount an appropriate (defense). If not dealt with, an illness can go deeper and cause long-term problems. "I suspect this can lead to more chronic diseases like cancer," says Dr. Devlin.

Compromises
"The immune system (can be) compromised by toxins in the environment and food with preservatives and food coloring," says Dr. Walker. "All of this has to be cleared out by the liver. When there is too much garbage it is overwhelmed and toxins build up in the blood."

Allergies can also be a strain. "Your immune system is on red alert all the time, so it overreacts and stresses the body. Everyday stimuli can affect us, too.

"We (usually) don't think about how much stimulus we're bombarded with: Sound, electrical current, televisions, computers, light waves," says Dr. Devlin. "These are all stresses on our immune system."

Vitamin C
Over twenty studies have shown that vitamin C can significantly shorten the duration of a cold and make it less uncomfortable (Br J Nutr 67 (1992):3-16).

"Vitamin C is very important to the immune system. It helps to reduce the amount of histamine that's released, and the adrenal glands also depend on vitamin C to function properly," says Dr. Devlin. "If you are under stress you need it more. I use vitamin C as a preventive, once patients have a cold and for allergy problems throughout the winter." Broccoli, brussels sprouts, grapefruit and berries in general are very high in vitamin C and bioflavonoids. Orange juice is believed to stimulate the body to produce mucus; this tendency is believed to be linked to its very high level of natural sugars.

Plant Sterols and Sterolins
"Fresh vegetables and plant sterols used to be much more available but we're eating more processed foods and that's been depleted," says Dr. Devlin.

"Plant sterols and sterolins modulate the immune response and bring it back into balance so it reacts to antigens that it should and not to the body itself. They are particularly effective in autoimmune diseases," she points out.

Plant sterols are found in just about every single plant, especially in green vegetables like broccoli and in larch (Larix decidua), an herb, one of Dr. Devlin's favorites. "Larch is a preventative for people who have chronic colds and flu. It's a kind of super echinacea. It comes in a powdered form so it's easy for people to take."

Lorna Vanderhaeghe, co-author of The Immune System Cure, and publisher of the newsletter Healthy Immunity, notes that, "Fresh, live foods should make up the bulk of your diet to ensure you are getting adequate phytosterols" if you want to get your sterols from food (www. healthyimmunity.com).

Helpful Herbs
"Herbs are nature's miracles," says Dr. Devlin.

Top immunity boosters include the herbs echinacea, goldenseal, astragalus and elderberry. Used correctly, echinacea, the purple coneflower, may help you get over a cold faster, make the discomforts milder or stop a cold before it starts.

In addition, echinacea root extracts also possess antiviral activity against influenza. "(U)sing a tincture of echinacea is good for immune protection," says Dr. Devlin. "If you feel like you are getting the first sign of cold or flu, then a tea or the dried herb is more helpful."

Echinacea's ability to stimulate immune function has been demonstrated in numerous lab studies and in people (Phytomedicines of Europe 1998:141-157). In one study, folks with colds who were given a daily dose of extract of Echinacea purpurea root showed significant reduction in cold problems and were less uncomfortable (Z Phytother 13 (1992):7-13). In another study, people who were taking a pressed juice preparation of echinacea at the first sign of coughing or suffering other cold-related problems recovered from their colds twice as fast as those who took other preparations (European Journal of Clinical Research 1997:9:261-268).

Echinacea works well in conjunction with goldenseal.
"Both are antiseptic and immune stimulating. It increases the blood supply to the spleen, an organ that's the staging area for the fighting cells of your immune system," says James Duke, PhD, author of The Green Pharmacy (Rodale).

"The major healing component in goldenseal, berberine, activates special white blood cells (macrophages) that are responsible for destroying bacteria, fungi, viruses and tumor cells," observes Dr. Duke.

Astragalus
The Chinese name for astragalus is huang qi, which denotes "yellow energy."
By means of its interaction with your immune system, astragalus root treats viral infections, strengthens nonspecific immunity to protect the body against a wide array of foreign invaders, pumps up specific immunity that uses antibodies on antigens and also promotes an increase in vitality or chi.

This action keeps out unwanted microbes. "Astragalus," Dr. Devlin says, "closes the gate. It works to protect your body by setting up a shield."

Astragalus can prevent illness and shorten the duration of colds and flu, as well as revitalize you on a daily basis. Studies in China have shown it to be effective when used as a preventive measure against the common cold (Singapore:World Scientific, 1987, 1041-6).

"Elderberry extract is high in vitamin C and has been shown in clinical studies to stop the spread of the cold virus," says Dr. Walker. "The source of the blue-black berries in elderberry wine, the elderberry shrub's (Sambucus nigra) healing properties, are thought to derive from phytochemicals like flavonoids and phenolic acids. By increasing sweating and decreasing inflammation, these and other compounds in the plant's flowers and ripe fruits may help to fight off respiratory infections and other ailments."

"Ginger is one of my favorites," says Dr. Devlin. "It's slightly immune-boosting and warming and it's very good for digestion."

Dr. Duke agrees: "It contains nearly a dozen antiviral compounds. Scientists have isolated several chemicals (sesquiterpenes) in ginger that have specific effects against the most common family of cold viruses, the rhinoviruses. Some of these chemicals are remarkably potent in their anti-rhinovirus effect.

"Other constituents in ginger, gingerols and shogaols, help relieve cold symptoms because they reduce pain and fever, suppress coughing and have a mild sedative effect that encourages rest. There are a lot of reasons to make ginger a regular part of your cold treatment arsenal."

Maitake May Help
Maitake (Grifol frondosa) is a Japanese mushroom whose name comes from the Japanese words for "dancing mushroom."

This desirable member of the fungi family has had a long Asian history of being used for both its utility in cooking and as a medicinal tool that boosts immunity. Among the mushrooms emerging as immune boosters, many experts believe that maitake holds the most promise. Accordingly, many researchers advocate daily helpings of maitake and similar adaptogens (natural substances that tend to keep the body in balance in its daily efforts to retain good health and fend off disease).

The secret to maitake's beneficial effects is thought to reside in its polysaccharides, long chains of specialized starch molecules that are called beta glucans. While allopathic (Western establishment) medicine has often focused on drugs that directly kill bacteria, viruses and other microbe invaders, the polysaccharides in maitake stimulate the immune system to strengthen its own defense.

Studies have found that a wide variety of mushrooms are home to several different types of beta glucans. However, maitake appears to possess a collection of these immune boosters that are particularly effective at marshaling the body's antiviral, antibacterial defenses. As researchers look more closely at how maitake affects immune cells, they are also coming around to the idea that this mushroom can help the body eliminate cancerous cells.

On a microscopic level, polysaccharides are made of many molecular branches. Scientists who have investigated the variegated branches of these substances in maitake theorize that its high degree of branching enhances its immune-boosting potential.

Get Some Sleep
Sleeping around eight hours a night can boost immunity. "(Sleeping) is when we renew ourselves and if we don't have that chance, then we are constantly functioning at a lower level and that leaves us susceptible," says Dr. Devlin. "Make sure you get a good eight hours a night. Go to bed and get up at the same time and have meals at a regular hour. That keeps our body clock healthy."

"Sleep serves a vital biological role, perhaps as important as eating," says Paul Shaw, PhD, a scientist who has studied the reasons people sleep (Nature, 5/15/02).
"Shortchanging sleep in order to have more time available to accomplish other tasks is very dangerous and will ultimately fail. In other words, SLEEP!"

Children, as a group, need plenty of sleep. In a study presented at the Annual Meeting of the American Academy of Neurology (4/18/02), researchers found that teenagers in particular need a significantly larger amount of sleep than they may be getting during the week.

In that study, teenagers slept quite late on the weekend to make up for the sleep deprivation they suffered during a week of going to school and work.
"Previous research has indicated that sleep-wake habits of teenagers vary from those of adults and younger children and that many adolescents experience chronic partial sleep deprivation," notes the author of the study, Kathryn Reid, PhD, of Northwestern University in Evantson, Illinois.

"We found that teenagers sleep, on average, 8.5 hours during the week and more than 9.5 hours on the weekend," said Dr. Reid.

Besides compromising immunity, research shows that teens who run a sleep deficit may also get lower grades, have significant difficulties in school and display a wider range of behavior problems.

In the latest studies, nearly half the youngsters that the researchers looked at suffered a large amount of daytime sleepiness from getting to bed too late and getting up too early.

Exercise for Immunity
When it comes to exercise and immunity, experts advocate a modicum of strenuous activity: Workout consistently, but don't overdo your physical activity. If you frequently exhaust yourself, you may also exhaust your immunity.

Research presented at the American Heart Association's Scientific Sessions 2001 conference (11/14/01) showed that exercise can boost the immune system as well as fight heart disease.

In this study, low-intensity exercise lowered men's risk of heart disease by reducing levels of C-reactive protein (CRP). CRP is a substance in your bloodstream that reflects the amount of inflammation taking place in your body. Inflammation is linked to heart disease and the function of the immune system.

This study took a look at more than a hundred men aged 50 to 60 in Finland. The exercisers in the group walked for 30 to 60 minutes four to five times a week.
In yet another study of older adults (Med Sci Sports Exerc 1993;
25(7):823-831), scientists discovered that among women between the ages of 67 and 85, those who exercised (running, swimming, lifting weights, etc.) and were in good shape suffered the lowest number of upper respiratory infections. Women who walked occasionally did suffer from more respiratory illness, but were still healthier than the women who rarely, if ever, exercised.

Decreasing Toxicity
"Decrease your toxic load," says Dr. Walker. "Look at your house and office for mold, poor ventilation, what you are cleaning with, what is being sprayed outside and inside, change the water in your humidifier."

Look also at what you are putting into your body directly: What you eat and drink. "A moderate lifestyle is best," notes Dr. Walker. "When you are eating well, getting good rest, reducing stress, your body heals itself. You just have to give it the opportunity."