作者是 4S Pharmacists
Heart health, prostate health, hair loss—these are some of the wellness issues that men care about. Don’t let early signs of distress go unnoticed. There’s a lot you can do to maximize good health.
Women, on average, live five years longer than men. Part of the reason is that they are more likely to follow preventive health measures than men. The good news is that men can easily improve their health, especially the condition of their hearts, with just a few lifestyle changes. Exercise, a proper diet, and a variety of supplements can go a long way toward warding off heart disease.
What You Can Do
* Resveratrol may delay cardiovascular disease (CVD) by prohibiting the formation of blood clots that could lead to a heart attack and by preventing damage to HDL (healthy) cholesterol while hindering the formation of LDL (lousy) cholesterol. A new study finds that this antioxidant also delays Alzheimer’s disease.
* Trimethylglycine(TMG) is helpful for lowering elevated homo-cysteine levels, which are risk factors for CVD. Studies show that TMG may help prevent hardening of the arteries.
* Coenzyme Q10 (CoQ10), a vitamin-like substance found in all parts of the body, protects the heart. Many experts believe CoQ10 deficiencies and heart failure go hand in hand. For those taking statin drugs (which are used to lower cholesterol levels), it is especially important to talk to your practitioner about supplementing with this antioxidant.
* Garlic, ginger, and fiber are dietary musts for good heart health. Garlic has beneficial effects on blood pressure and cholesterol. Ginger is an anti-inflammatory that makes blood “slippery,” preventing clotting that could lead to a heart attack. And a high-fiber diet helps prevent CVD.
* Magnesium, along with sodium, potassium, and calcium, appears to affect the muscle tone of the blood vessels. This may explain why magnesium supplementation has been shown to help control CVD.
Benign prostatic hyperplasia, also known as BPH, is a condition that generally affects men over age 50. It is estimated that more than half of all men over 60 have an enlarged prostate.
What You Can Do
Eating a high-fiber diet low in saturated fat and exercising regularly can slow prostate cancer cell growth by up to 30 percent, according to UCLA researchers. Also remember the following:
* Carotenoid-rich foods like tomatoes, pumpkins, spinach, watermelons, and citrus fruits have been shown to lower the risk for prostate cancer.
* Flaxseed and fish oils are wise dietary additions. These essential fatty acids help to suppress a specific acid that promotes inflammation, and they guard against prostate cell growth.
* Himplasia is a remarkable supplement from India that has been found to be beneficial for men suffering from benign prostate hyperplasia (BPH). It contains a complex mix of traditional Ayurvedic herbs. Research shows that prostate size reduced by almost 22% after taking Himplasia tablets.
While not a life-threatening concern, hair loss can be a significant quality-of-life issue for many men. Poor circulation, illness, sudden weight loss, poor diet, vitamin deficiencies, and stress can promote hair loss, in addition to hereditary factors.
* Essential fatty acids, which prevent dry, brittle hair, may be helpful.
* Biotin improves circulation to the scalp, improving the health and growth of hair.
* A clinical trial of BioSil?, a silicon supplement, showed that the product increases hair thickness, strength and elasticity.
From their early 20s on, men need to think about joint health. Some clinical studies report that the oral ingestion of 10g of hydrolyzed collagen by day decreases the joint pain, and that patients having the most severe symptoms benefited more. Omega-3 EPA is also good for joint health, joint mobility and joint comfort.
作者是 4S Pharmacists
白柳皮（white willow bark ）含與阿司匹林相同的活性成分－楊素，對舒緩腰背疼痛非常有效，但副作用比阿司匹林少。健康暢銷書Pain Free 1-2-3作者Jacob Teitelbaum醫生表示。 “這是一種治療關節炎和背痛及其他許多類痛楚的安全而有效的產品。”目前已多個研究支持柳樹皮的療效;推薦劑量為每日3次，每次服用200至400毫克，建議正餐之間服用。
It can hit when you least expect it. Walk into the pantry, reach up for a bag of flour, stretch just a little bit that way, and all of sudden a searing pain drops you to your knees. Any variation on this theme puts you among the 80 percent of people who will suffer back pain during their lives, mostly in the lower back.
A list of reasons for an aching back can be as varied as the people who ache—too much exercise (or not enough), pregnancy, arthritis, osteoporosis, obesity, improper diet, heavy lifting, poor posture, the wrong mattress, and that ever-popular list-topper, STRESS, among a litany of others.
According to Richard Deyo, MD, “Up to 85 percent of patients with low back pain cannot be given a definitive diagnosis because of the poor association among symptoms, pathologic findings, and imaging results.”
Back to Basics
Given that back pain is rarely life threatening and usually resolves itself in two to four weeks, the wait-and-see approach is often the way to go. Most of us would agree, however, that during the weeks it takes to heal, a pain in the back is a real pain in the neck. Several of the following therapies can offer short-term relief, and some may even improve your long-term chances of sidestepping future pain.
Start by taking a deep breath and drinking a couple of glasses of water: Some people report almost immediate relief from symptoms. That’s because muscles are about 75 percent water, and dehydration can play a role in muscle-related pain. Proper tissue repair also requires adequate sleep. Most of us are catching six to seven hours, when we should be getting eight or nine.
For relief of acute back discomfort, white willow bark (Salix alba) contains the same active ingredient found in aspirin, salicin, which makes it an effective treatment, but with fewer risks than aspirin, says Jacob Teitelbaum, MD, author of Pain Free 1-2-3. “It is safe and effective for arthritis, back pain, and likely many other types of pain,” he notes. A number of studies support willow bark’s efficacy; recommended dosage is 200 to 400 mg three times daily between meals.
If you’re in the throes of an acute spasm, Robert Ivker, DO, former president of the American Board of Holistic Medicine, recommends a combination of valerian root extract, passionflower, and calcium/magnesium as an antidote to pain. Both an antispasmodic and an anti-inflammatory, passionflower has a calming effect on the nervous system, while valerian is a natural sedative that is well recognized in the treatment of insomnia. Keep these remedies on hand as a line of defense against possible future back pain.
Dr. Ivker also suggests boswellia (B. serrata) for muscle and joint pain. Widely used in Ayurvedic treatments, boswellia helps to increase blood supply to joints, reduces swelling, and offers a range of anti-inflammatory actions. It has even been shown to be effective in cases of osteoarthritis and rheumatoid arthritis. Recommended dosage is 300 mg standardized to 70 percent boswellic acids, three to five times daily between meals.
Of course, no basic backache survival kit should be without the homeopathic remedy Arnica for the treatment of tissue injuries.
Take Your Vitamins
Calcium is obviously important for bone density, muscle function, and cartilage—major components of a healthy back. A recommended dosage of 400 mg, three times daily, can be combined with 500 mg of magnesium to guard against muscle spasms. Magnesium is probably the single most important nutrient for pain relief,” says Dr. Teitelbaum.
A powerful antioxidant, vitamin C helps build collagen, which strengthens and rebuilds back muscles. Consider taking 1,000 to 6,000 mg per day, in divided doses, and cut back if you experience diarrhea.
Vitamin B complex in an overall daily dose of 50 to 100 mg can also be extremely helpful. Within this group, vitamins B1, B6, B12, and folic acid are particularly important for chronic pain, including lower backache.
Finally, to reduce inflammation and prevent cartilage deterioration, a dose of essential fatty acids (EFAs) in the form of omega-3 oils is a powerful health ally. Cold-water fish, such as salmon and tuna, are excellent sources of this nutrient, which has a significant effect on back pain and arthritis.
Flaxseed oil is also a vegetarian source of omega-3 fatty acids. Instead of fish oil, take three capsules three times daily, with meals.
1 ）白柳樹皮 White Willow Bark
2 ）乳香 Boswellia
3 ）魔爪草 Devil's Claw
4 ）薑黃素 Curcumin
5 ）生薑 Ginger
If you suffer from an inflammation-related condition such as arthritis, neck and back pain, or tendonitis, adding anti-inflammatory herbs to your health regimen may help you manage your pain.
Herbs for Pain Relief:
1) White Willow Bark
Containing aspirin-like compounds, white willow back was found to be as effective as conventional medicine in lessening pain among people with mild to fairly severe knee and hip problems in a 2008 study. White willow bark may also alleviate acute back pain, joint pain, and osteoarthritis.
Sourced from a resin found in the bark of frankincense trees, boswellia has been shown to thwart chemical reactions involved in inflammation. Practitioners of ayurvedic medicine have long used boswellia to treat arthritis; the herb may also benefit people with inflammatory bowel disease.
3) Devil's Claw
Traditionally used to treat rheumatoid arthritis, devil's claw may also soothe pain resulting from osteoarthritis, tendonitis, and back and neck troubles. In a 2007 study of 259 people with rheumatic conditions, researchers found that 60% of study members either reduced or stopped their pain medication after eight weeks of taking devil's claw. The herb also appeared to improve the participants' quality of life.
Another ayurvedic remedy known to tame arthritis pain, curcumin is a compound found in the curry spice turmeric. In an animal-based study published in 2007, scientists discovered that curcumin can overpower pro-inflammatory proteins called cytokines. The compound may also help decrease pain associated with autoimmune disorders and tendonitis.
While sipping ginger tea can help relieve cold-related congestion, supplementing with ginger may deliver long-lasting health effects. Research indicates that ginger may calm arthritis pain, possibly by lowering your prostaglandin levels. One 2005 study even suggests that ginger could reduce pain and inflammation more effectively than non-steroidal anti-inflammatory drugs (such as aspirin).
作者是 4S Pharmacists
Get a Good Night’s Sleep: The Ayurvedic way
Many people have sleep problems. Without adequate sleep, we are at risk for many diseases. Ayurveda, an ancient science of healthcare, offers sage advice in the slumber department.
Dosha Sleep Styles First, it is important to understand the typical quality of sleep experienced by each dosha (energy type).
Vata individuals tend toward interrupted sleep. This is due to their nervous and anxious nature, and most insomnia tends to originate from a vata imbalance. This vata-type insomnia can stem from excessive thinking and worrying as well as hypersensitivity to people and surroundings.
Pitta individuals may get moderate to little sleep, but it is sound. An example would be the efficient owner of a large company who functions well on four hours of sleep and a power nap. A pitta-type insomnia, though, can result from unresolved emotions like anger, resentment, and jealousy.
Kapha individuals tend towards heavy, prolonged, and excessive sleep, which further exacerbates the sluggishness of their natural constitution. Kaphas rarely experience insomnia. They will derive health benefits from purposefully shortening their sleeping time and not napping during the day.
How much is enough?
Ayurvedic practitioners often recommend between six and eight hours of sleep a night. A kapha may need less, while a vata may need more. When aiming for longer sleep, it is important that it be had before sunrise to be in harmony with nature. A vata-dominant person could also nap in the afternoon if overwhelmed or depleted. Most Ayurvedic lifestyle recommendations include instructions to be in bed by 10 pm, asleep by 11 pm, and up by 6 am. How do we make that happen?
Aids to Slumber
Ayurveda recommends setting aside time in the evening to quietly review the day. This practice helps to release the tensions and concerns of the day and to empty the mind of bothersome thoughts. Yoga asanas are valued, but no stimulating or aerobic poses should be done. Oil massage of the head—especially with grounding sesame oil—followed by a warm bath promotes a sound sleep. Applied to the feet of a vata-dominant person, the sesame oil anchors and calms. Follow by a warm bath for best results. For some vata-dominant types, heavier food for dinner helps. In Ayurveda, that means whole grains, root vegetables, dairy, and boiled rice with milk and ghee. The last meal of the day should sustain you until breakfast but not cause gastric distress. Singing, chanting, listening to calm music, and placing oneself in joyful circumstances are good preparations for sleep. Pitta-aggravated insomniacs may benefit from using soft natural botanicals to calm their irritation before bed. The bed must be conducive to sleep and free of disturbances by animals or children. The room should be cool and dry, comfortable and uncluttered, with as few electronic lights, noises, or vibrations as possible. Leave the television and computers outside the bedroom. Many people get disturbed by the evening news. Avoid this influence before bed, along with stimulating music, movies, and video games. Read something calming or inspiring, or listen to music for a few minutes. Prayer and meditation are the preamble to sleep for many. Prayer is where you do most of the talking, meditation is where you are listening! If, with all these lifestyle recommendations, you still need help with peaceful slumber, Ayurveda recommends drinking warm milk. If dairy intolerant, use warmed rice, coconut, almond, or other nut milks. To this, you can add a pinch of nutmeg and/or gotu kola.
Herbal Remedies Ashwagandha (one to four capsules) taken with warmed milk and a bit of raw sugar helps the body cope with stress and leads to deep, untroubled sleep. Medicated bhringaraj oil applied to the scalp or hairline calms the mind and excessive mental activity. Jatamansi and valerian herbs can also sedate and work for some. Chamomile tea is a good standby for all three doshas. You may need to experiment to see what works best for you. Sweet dreams!