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Table  of  Contents

Men’s Health Natural Remedies for Common Ailments

4 Heart Disease 38 Cold and Flu

7 Prostate Cancer 40 Hay Fever

9 Low Testosterone 41 Asthma

11 High Cholesterol 42 Food Allergies

13 Inflammation 45 Headaches and Migraines

47 Sleep

Women’s Health

15 Anxiety

17 PMS

19 Pregnancy

21 Menopause

23 Bone Health

Kid’s Health

25 Juvenile Diabetes

27 Obesity in Children

29 Childhood Depression

32 Autism

35 ADHD

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Introduction

Thank you for your purchase of our Alternative Remedies and Herbal Therapies book.

To get started, we recommend that you look at table of contents and decide which of the quick remedies you could immediately begin integrating into your life.

In most sections, I have included a natural herbal recommendation that you might find very valuable. Some of these treatments have been used for thousands of years, and can be very instrumental in treating many of the ailments listed in this book.

I do want to mention that before you start any diet or exercise or supplement, please consult with your doctor.

This book is not a replacement for professional advice, and contains only opinions and remedies that have proven to work for myself, and for my family and friends.

Thank you again for picking up the book, and I look forward to hearing of the positive results you achieve.

-Ken

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Heart  DiseaseAccording to the Center for Disease Control and Prevention heart disease is the number one cause of death among men. More than 300,000 men die as a result of heart disease each year, but the frightening thing is that 50% of those who died from a “sudden cardiac event” didn’t have any previous warning signs or symptoms. The good news is there are many ways to reduce your risk of heart disease naturally. These include alternative therapies, herbals, spiritual practices, improved nutrition, and regular exercise.

Heart Disease Risk Factors

Although genetics plays a role in the development of heart disease, there are other risk factors which are within your control. By addressing these other risk factors you can do a lot to minimize any risk due to genetics. In addition, managing these other risk factors is an effective prevention strategy for anyone.

The risks include:

• Physical inactivity

• Excess weight, obesity

• Insufficient nutrition

• Smoking

• Diabetes

• High cholesterol

• High blood pressure

• Alcohol

• Depression

• Loneliness

• Stress

• Anxiety

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Complementary and Natural Therapies for Heart Disease

Alternative therapies are those considered to be outside of the mainstream medical treatment therapies. However, in recent years, doctors and hospitals have begun to combine alternative and mainstream therapies to create a complementary treatment plan for maximum effectiveness. Sometimes this is referred to as integrated therapy.

Considering heart disease, many healthcare professionals recognize a connection between our emotional and spiritual well-being and the onset and progression of heart disease. In order to prevent, slow the progression of, or even reverse heart disease, a growing number of healthcare practitioners are relying on the following therapies. These therapies have been proven effective in addressing the emotional and spiritual aspects of disease.

• Imagery: Research has shown imagery to be effective at reducing the pain and anxiety associated with surgery, as well as speeding the healing process. Some healthcare providers are helping patients visualize, or imagine, the healing taking place in their cardiovascular system.

• Meditation: Studies have shown that when people focus on a single thought or word, or focus on their breathing they are able to still their mind, triggering changes in the body which include a decrease in blood pressure, heart rate and tension, all of which are important for heart health. Click here to view my recommendation.

• Prayer: A growing body of literature supports the health benefits of the religious practice of prayer. Research also supports prayer as an effective means for lowering blood pressure and decreasing heart rate.

• Aromatherapy: By using essential oils whose properties increase calm, aromatherapy can effectively reduce the stress that causes and perpetuates heart disease. In addition, certain oils like lavender have been shown to improve emotional well-being.

• Massage: Research has shown that those suffering from anxiety, a condition connected with the onset of heart disease, can benefit from massage. Massage also promotes a sense of calm and well-being. In addition it improves blood circulation, sleep, and overall relaxation – all important in combating heart disease. Click here to view my recommendation.

• Acupuncture: Focused on specific pressure points and body energy, acupuncture can help increase the body’s ability to produce testosterone. Low

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levels of this important hormone can lead to high blood pressure and high levels of cholesterol, both of which are linked to increased incidents of heart disease.

When it comes to heart disease there are many effective natural therapies which can be combined with more mainstream treatments for an overall complementary approach.

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Prostate  CancerAlthough prostate cancer is a slow growing cancer it’s still a serious concern for men, especially as they age. According to the American Cancer Society nearly 200,000 men in the U.S. suffer from prostate cancer and there are just over 30,000 new cases diagnosed each year. Thankfully there is much research that suggests it’s possible to prevent this disease through herbal remedies, alternative therapies, and natural approaches like improved diet and exercise.

Preventing Prostate Cancer Naturally

Prevention should always be the first approach in protecting health and preventing disease. In terms of prostate cancer there is much that can be done to prevent the onset of the disease. These include:

• Herbal Remedies: A growing body of research from respected institutions, like the Mayo Clinic, has shown certain herbs to be especially effective at preventing cancer, including prostate cancer. These include pygeum and green tea. In fact, a Mayo Clinic study found that drinking green tea on a daily basis significantly lowers a man’s risk of prostate cancer. Click here to view my recommendation.

• Nutritional Supplements: There is a lot of evidence to suggest that you can dramatically reduce your risk of prostate cancer simply by boosting nutrition. One way to do this is through the use of supplements. One double-blind study showed the incidence of prostate cancer dropped by 63% when participants supplemented with selenium. Another study showed that by supplementing with a combination of 50 IUs of vitamin E and 20 mg of beta-carotene, men were able to reduce their risk by 32%.

• Healthy Eating: Another way to boost nutrition is by increasing your consumption of beneficial foods. These include raw nuts, spinach, sea food, and lycopene-containing foods like tomatoes, grapefruit, and watermelon. One study showed that the body is better able to absorb the lycopene in tomatoes when it’s consumed as paste or puree.

• Exercise: Regular physical activity is part of the equation for anyone who wants to improve their overall health; however when it comes to preventing prostate cancer, exercise is especially important. This is because obesity is a leading cause of lowered testosterone levels and reduction of this important hormone can result in the development of prostate cancer.

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• Acupuncture: This ancient therapy has been shown to effectively treat a variety of health concerns. Acupuncture can help improve the body’s ability to produce testosterone, and thereby help prevent prostate cancer and other related conditions.

Alternative Treatments for Prostate Cancer

Studies focused on alternative treatments for prostate cancer have found a variety of methods to be effective. In fact, many recommend a combination of herbal remedies, alternative therapies, improved nutrition and regular physical activity.

• Beneficial fruits: Some studies have shown that modified citrus pectin can have an impact in fighting prostate cancer. In addition, a UCLA study identified pomegranate juice as effectively slowing the cell growth of prostate cancer.

• Plant-based Treatments: Supplementing with damiana root and licorice root have also proven effective in the fight against prostate cancer. Taking three capsules of garlic each day also slows the growth of cancer cells and boosts the immune system’s ability to fight cancer.

Preventing prostate cancer begins with proper diet and exercise. In addition, there are a variety of herbal remedies and alternative therapies which reduce the risk of getting prostate cancer. Some of these natural approaches are also effective in treating existing prostate cancer.

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Low  TestosteroneLow testosterone is often thought to plague middle-aged and elderly men; however a recent study shows that an astounding 20 million men in the U.S. suffer from low levels of testosterone, including men in their twenties, thirties and forties. Reduced levels of testosterone can lead to loss of libido, erectile dysfunction, muscle loss, bone-density loss, and depression. In addition, insufficient testosterone production has been linked to diabetes, prostate enlargement, prostate cancer, high cholesterol, and high blood pressure.

Signs of Low Testosterone

Signs that you may be suffering from low levels of testosterone include:

• Loss of libido Click here to view my libido booster recommendation.

• Lack of morning erections

• Erectile dysfunction

• Interrupted sleep

• Irritability

• Depression

• Anxiety

• Difficulty thinking clearly

• Memory difficulties

• Loss of muscle mass

• Decrease in bone density

Many medical practitioners prescribe the use of testosterone injections, patches, or gels in their male patients; however there are negative side effects associated with the use of these hormone replacement therapies (HRT). Some of the side effects associated with HRT include testicular atrophy, cystic acne, mood swings, and the development of “man boobs.” There are effective natural approaches for boosting testosterone production including herbal remedies and alternative therapies.

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Herbal Remedies for Low Testosterone

Plant-based and herbal remedies for dealing with low levels of testosterone have been used for hundreds of years by people throughout the world. Click here to view my testosterone booster recommendation.

These include:

• Mucuna Puriens: Indigenous to the tropical regions of India and Africa, this small plant provides the body with a powerful injection of I-dopa, which enhances the libido of both men and women.

• Tongkat Ali: Also native to India, this herb is effective at increasing the body’s ability to produce testosterone, improving erectile function, and the building of muscle mass.

• Maca Root: This South American herb boosts the testes ability to produce testosterone by stimulating the endocrine system. This is an effective natural treatment for overcoming erectile dysfunction, loss of libido, and the depression associated with low levels of testosterone.

• Muira Puama: Coming from the Amazons, this plant improves libido, erectile function, and the building of muscle mass by behaving like testosterone in the body.

• Sarsaparilla Root: This plant also behaves similarly to testosterone and has been used to increase erectile function and libido.

Treating Testosterone with Acupuncture

A recent study presented at the European Congress of Endocrinology shows that when a man suffers from insufficient levels of testosterone he increases his risk of dying from cardiovascular disease. Addressing the issue of insufficient testosterone production should therefore be considered an urgent matter for men and those who love them.

Acupuncture is an alternative therapy which can effectively treat reduced levels of testosterone and its effects on the body. Acupuncture treatments can be helpful for improving libido, mood, and testicular functioning.

Low levels of testosterone can be impacted by age as well as weight. Tackling any issues of unhealthy eating habits and a poor exercise routine can also have a positive impact on some of the conditions associated with low testosterone.

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High  CholesterolThere is a lot of talk in the healthcare industry about high cholesterol and how to prevent or treat it, and for good reason. High cholesterol is connected with heart disease, stroke, non-fatal heart attack, and atherosclerosis. Even so, it’s important to recognize that cholesterol is necessary for healthy function of various systems within the body. In fact, our bodies use cholesterol to coat our nerve cells, maintain strong cell walls, and to produce bile, hormones, and vitamin D.

Signs of High Cholesterol

In order to accurately determine your cholesterol levels you must have a blood test. The result of which is broken down into two, sometimes three categories: low density lipoproteins (LDL “bad cholesterol”), high density lipoproteins (HDL “good cholesterol), and sometimes very low density lipoproteins (VLDL).

Scientists and physicians alike are beginning to understand the relationship between these cholesterols. As a result, focus is increasingly shifting toward the overall ratio of our cholesterol rather than the level of each specific type of cholesterol. For example, many believe that a ratio of HDL to LDL of 5:1 is ideal.

One of the most worrisome risks of associated with unhealthy levels of cholesterol is heart disease, which is the number one killer among both men and women. Other conditions related to cholesterol include high blood pressure, metabolic syndrome, stroke, and heart attack.

High Cholesterol Risk Factors

Often family history is a determining factor in those who have high cholesterol. Like many diseases and health-related ailments, genetics play a role in your cholesterol levels. In addition, age and gender impact your risk. For example, men are at greater risk of having elevated levels of cholesterol, as are post-menopausal women.

There are other risk factors which you do have some control over. These include:

• Physical Activity: There is a strong connection between regular physical activity and high cholesterol. Engaging in some form of moderate exercise 3 to 4 times a week helps keep cholesterol at healthy levels.

• Healthy Weight: Maintaining a healthy weight also allows you to maintain healthy levels of cholesterol. Doing what is necessary to reduce excess weight

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should be considered a matter worth urgent consideration in those who have high cholesterol.

• Nutrition: Consuming prepackaged, processed and fast foods increases your intake of hydrogenated and partially hydrogenated oils. These are man-made fats which expose your body to the trans fats which lead to elevated levels of LDL.

Maintain Healthy Cholesterol Levels Naturally

In addition to increasing fitness and improving nutrition, there are other things you can do to reduce your cholesterol levels naturally.

• Herbs: Studies have that certain herbs are effective at reducing and maintaining healthy levels of cholesterol. These include yarrow, holy basil, and fenugreek. Other herbs commonly used to reduce cholesterol are still being researched for effectiveness. These include rosemary, turmeric, and ginger. Click here to view my cholesterol recommendation.

• Fiber: Increasing consumption of soluble fiber is another great way to maintain healthy cholesterol. Eating raw fruits and vegetables is a great way to increase fiber in your diet. Or, you can supplement with apple fiber or psyllium hulls.

• Omega 3s: These fatty acids are beneficial in promoting health and reducing elevated levels of cholesterol. Avocados, fish, raw nuts, and grape seed oil. Fish oil supplements can also boost Omega 3s in your body. Click here to view my recommendation.

There are many natural ways to fight high cholesterol, including improved nutrition, regular physical activity, and herbal remedies. Keeping cholesterol at healthy levels protects against risk of heart disease, stroke, and atherosclerosis.

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InflammationIn recent years, inflammation has become of greater concern to those in the medical community. Our cultural disregard for the importance of sleep, and its role in restoring health, has led to a society which suffers from near constant sleep deprivation. This combined with our sedentary lifestyle and reliance upon fast, convenient, and prepackaged foods has led to a rise in chronic inflammation and its associated health conditions.

Chronic and Acute Inflammation

Inflammation is part of normal, healthy functioning of the body. When we’re injured our body creates inflammation to aide in the repair of the damaged cells. In a healthy body, the inflammation ends when the healing is complete. This is called acute inflammation. However, when our bodies fail to turn off this mechanism the inflammation continues, and is known as chronic inflammation.

Chronic inflammation isn’t obvious because it happens under the surface and often without our awareness. Even so, the damage that results from years of chronic inflammation has serious consequences for our long term health. There are a number of illnesses and conditions associated with chronic inflammation including:

• Irritable Bowel Syndrome

• Obesity

• Osteoporosis

• Parkinson’s Disease

• Cancer

• Diabetes

• Atherosclerosis

• Depression

• High blood pressure

• Eczema

• Rheumatoid Arthritis

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Nutrition and Inflammation

You can have a significant impact on reducing unhealthy inflammation in your body by improving the quality of foods you eat and adding beneficial nutrients to your diet. Click here to view my inflammation recommendation. Consider the following.

• Omega 3 fatty acids: There are a number of things you can do to reduce hidden inflammation in your body including supplementing with omega 3 fatty acids or eating foods rich in omega 3’s like olive oil, wild-caught salmon, walnuts, and flax seed. In addition, grass-fed beef and grass-fed bison offer a healthy amount of omega 3 fatty acids that standard, grain-fed beef does not. Click here to view my recommendation.

• Avoid or eliminate trans fats: These are found in anything which contains partially hydrogenated oils. Read labels carefully, as this shelf-stabilizer has a way of sneaking into a number of unlikely foods.

• Avoid refined sugars: Consider using raw stevia, honey, or low glycemic agave nectar instead of refined sugar in your tea, coffee, and baking.

• Olive oil: This healthy oil contains beneficial omega 3’s. Purchase light olive oil for use in high heat cooking instead of canola or other unhealthy oils.

• Antioxidants: Focusing on antioxidant-rich vegetables and fruits offers many health benefits. Cherries and dark green vegetables offer high levels of the antioxidants proven to reduce chronic inflammation.

In our competitive, fast-paced, and hectic culture, sleep is viewed as having little importance. However, it is while we sleep that our bodies repair the cell damage done during the day. Many healthcare professionals recommend getting between seven and nine hours of sleep each night in order to maintain optimal health.

Acute inflammation is a good thing. It’s the body’s way of repairing damage to the cells and restoring health; however, too much of a good thing can lead to issues. By getting enough sleep and supplying our bodies with omega 3’s and other essential nutrients, we are able to reduce chronic inflammation and maintain vibrant health.

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AnxietyAnxiety often robs a person of the normal joys and pleasures of life. So much focus may be placed on the things which cause anxiety, that it can be difficult for those who suffer from anxiety disorders and panic attacks to relax and enjoy their employment, their family or their friends. Thankfully, there are a number of herbal remedies and alternative therapies available to help reduce anxiety and restore full enjoyment of life.

Herbal Remedies for Anxiety

There has been a good deal written about Kava. In fact, research has shown that it is an effective treatment for anxiety; however there are grave concerns regarding the safety of Kava. It has been connected with liver failure and more research is needed to guarantee its safety. In 2002 the Federal and Drug Administration (FDA) issued strong warnings about the use of Kava and some countries have banned its use altogether.

Even though the safety of Kava is in question, there are other herbal remedies that have been proven both safe and effective in treating anxiety disorder and panic attacks. Click here to view my herbal recommendation.

• Passionflower: This central nervous system depressant provides an overall feeling of calm. It is ideal for use both during the day (when sudden anxiety may set it), and in the evening (when waking from a nightmare). Passionflower also helps with anxiety-related conditions, like insomnia and gastrointestinal disorder. A word of warning though for those using a MAO inhibitor: Speak first with a trusted medical professional before taking passionflower.

• Valerian: Probably the best known of all the anti-anxiety herbals, valerian impacts a person in much the same way as Valium, but without the side-effects and addictive qualities. Valerian relaxes the muscles making it easier to sleep, and is therefore ideal for those looking to improve the quality of rest they get each night.

• Lemon Balm: Another safe and effective herbal remedy for anxiety disorders and panic attacks. Lemon balm is known to reduce anxiety and improve sleep.

• Green Tea: Brimming with antioxidants this herbal remedy is known to reduce signs of aging, aide in weight loss, improve heart health, boost the immune system, and even protect against cancer. In addition, green tea contains theanine, which is proven to be both safe and effective at reducing stress and relieving anxiety.

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Alternative Therapies for Anxiety

In addition to these herbal remedies there are a number of alternative therapies which can reduce the experience of anxiety. These include:

• Yoga: The deep breathing exercises associated with yoga are a great way to reduce stress. These and other relaxation exercises can be very effective when practiced regularly. Click here to view my yoga program recommendation.

• Massage: By manipulating the body’s muscles, massage therapists are able to help the body release the stress that builds up over time. Massage therapy can be used in conjunction with other anti-anxiety treatments.

Statistically, women are more likely than men to suffer from anxiety disorders and panic attacks. Even so, both men and women can benefit from any of the herbal remedies or alternative therapies mentioned here.

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PMSMany women suffer from premenstrual syndrome, or PMS, in the week or so leading up to their period. In fact, it’s estimated that somewhere between 12,000,000 and 25,000,000 women in the U.S. experience some amount of PMS on a regular basis. There are a number of natural remedies which have been proven effective in treating the symptoms associated with PMS, which means millions of women no longer need suffer each month.

PMS Symptoms

The symptoms associated with PMS effect a woman’s mental, physical, and emotional health. For some women the symptoms are mild, but many others suffer from debilitating PMS, which often impacts their relationships, employment, and life goals. The symptoms include:

• Water retention

• Temporary weight gain

• Bloating

• Swelling of hands, face, legs, and feet

• Cramps

• Fatigue

• Irregular and interrupted sleep, insomnia

• Breast tenderness

• Headaches and migraines

• Nausea and vomiting

• Light headedness

• Depression

• Irritability and anger

• Anxiety

• Emotional lows and crying spells

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• Food cravings

Natural Remedies for Relief from PMS

Women experience these mild to severe symptoms in the weeks leading up to their period. The symptoms typically lessen within a day or more after the menstrual flow has begun; however there is no need for women to suffer through the difficult days when their PMS flares up. Instead they may consider some of the following natural remedies. Click here to view the PMS recommendation that worked for women in my life.

Water retention associated with PMS leads to many other uncomfortable symptoms including weight gain and swelling. Some women find relief in drinking two cups of dandelion tea each day. This herbal remedy provides the body with much needed iron, potassium and vitamin A. It not only helps reduce water retention, it also helps with anemia, muscle spasms, and inflammation.

Increasing intake of calcium-rich foods or supplements is another natural approach to dealing with water retention and other symptoms of PMS. Research has found that 300 mg of calcium carbonate is effective in combating PMS-related food cravings, depression, and bloating.

Mood swings are a common experience during PMS. Research shows that by increasing calcium intake a woman can significantly lessen mood swings associated with PMS. In addition, magnesium has also been proven effective at improving mood; however, there are safety concerns for those with kidney disease or heart disease. Magnesium can also interfere with various medications including those used for osteoporosis, diabetes, blood pressure regulation, and antibiotics. For this reason, it is best to consider magnesium only after talking with a trusted healthcare professional.

Many women use aromatherapy to relieve the stress, anxiety, depression, and irritability associated with PMS. A few drops of the essential oils of rosemary, geranium, and clary sage in a bath is effective for some. Others prefer a light massage with the essential oils of lavender and clary sage to reduce their PMS symptoms.

Pain during PMS can manifest as cramps, headaches, and even migraines. Calcium has proven to be an effective treatment for pain. Some women use an omega 3 supplement to reduce inflammation and the pain associated with it. Others find significant relief from pain through the use of acupuncture. Click here to view my recommendation.

Whatever methods you choose to help minimize the experience of PMS related symptoms, always consult with a healthcare professional. Also make sure to purchase herbals and nutritional supplements from a trusted source.

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PregnancyThe hormonal changes which occur throughout pregnancy can lead to morning sickness, heartburn, constipation, insomnia, and headaches. Many pregnant women also experience high blood pressure, anemia, and stretch marks. Many of these discomforts can be address by exercising regularly, eating healthy foods, and drinking plenty of liquids; however herbals, supplements, and relaxation exercise have also proven effective for many of these conditions.

Nausea

Many women in their first trimester experience feelings of nausea immediately upon waking and for several hours afterward, which is why this condition is often referred to as morning sickness. Although genetics play a role in a woman’s experience of morning sickness low blood sugar, low blood pressure, and low levels of vitamin B6 and iron can also trigger nausea.

Some women experience much relief from morning sickness simply by addressing these deficiencies. Others find acupuncture-point-specific wrist bands to also be effective. Click here to view my recommendation. Other remedies include:

• Ginger: This root offers many medicinal properties, and has been proven an effective natural treatment of morning sickness. Use an infusion of ginger, smell ground ginger, or drink ginger tea for relief of nausea.

• Herbal Tea: Red raspberry, fennel seed, dried peach tree leaves, and anise teas are all useful for overcoming morning sickness.

• Bedside Snack: Keep a protein snack on your nightstand to be eaten before rising.

High Blood Pressure

It’s important that pregnant women with high blood pressure take the condition seriously as it can lead to preeclampsia, a condition which is dangerous for both mother and baby. High blood pressure may be the result of physiology or due to stress and anxiety. As a result, some women find massage and other relaxation methods keep their blood pressure at normal levels. Other remedies include:

• Passionflower: Take 2-4 capsules of Passionflower daily to restore blood pressure to normal levels.

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• Tea: raspberry leaf, nettles, lime flower, and dandelion tea are each effective natural remedies.

• Cucumbers: Many believe blood pressure can be effectively lowered by eating cucumbers.

If you contract preeclampsia you can eat potassium rich foods like bananas. In addition, drinking 4 ounces of beet juice daily or taking a B complex supplement with a minimum of 100 mg of B6, can also help.

Constipation

Although the hormonal changes during pregnancy often lead to constipation, iron supplements can also cause blockage. Women who are anemic find that taking vitamin C with their iron supplement helps. Eating leafy greens, drinking dandelion root tea, and supplementing with yellow dock root are also effective in treating anemia without causing constipation.

Remedies for constipation include:

• Psyllium: This herbal remedy provides the body with the fiber necessary to keep things moving.

• Fluids: Drinking lots of water, teas, and prune juice is also effective.

• Raw foods: Eating plenty of raw fruits and vegetables is yet another way to provide the body with the fiber needed to prevent constipation.

Constipation can lead to hemorrhoids. Some women find relief from the itching associated with hemorrhoids by adding baking soda to their bath. Others use soothing ointments, like comfrey or yellow dock root.

When you’re pregnant it’s more important than ever to maintain the healthy habits of a balanced diet, plenty of fluids, and regular exercise. By doing these things you can avoid many of the common discomforts of pregnancy.

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MenopauseAlthough menopause is a natural part of the life cycle, it can be a difficult and challenging time for women and those who love them. Many women experience both physical and emotional changes during this time. Hormonal fluctuations may result in hot flashes, lower libido, depression, anxiety and more. The good news is, there are a variety of options available to help women manage these effects for an easier transition.

Herbal Remedies

For centuries, women in various cultures have relied on medicinal plants and herbs to address a number of health issues including menopause. Click here to view my recommendation.

• Night sweats and hot flashes: Many women find dealing with night sweats and hot flashes particularly troubling. They come on unexpectedly and may make professional and personal interactions difficult or uncomfortable. Worse still are night sweats which interrupt sleep robbing women of the rest needed to keep stress and anxiety at bay. Some women find relief through the use of blue cohosh or hawthorn.

Soy has also received attention for its ability to minimize hot flashes and night sweats; however there are some concerns about its interaction with the body’s estrogen, and isn’t recommended for estrogen-dependent breast cancer survivors. The isoflavones in soy can also be found in other beans and are recommended for use for a maximum of two years.

• Depression: Often women who are menopausal also have children who are growing up and they find their role in life altered. The changes in their body combined with those in their life naturally result in some grieving; however lasting sadness may be a sign of depression. Siberian ginseng, Gingko, Borage, and Lemon Balm have all been proven effective in helping women overcome those down feelings.

• Libido: The hormonal changes of menopause may lead to vaginal dryness as well as a lowered sexual drive. Aloe gel and Bayberry may help with dryness and itching while Sarsaparilla, Damiana, and Catuaba have been used by many women to restore sexual desire.

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Alternative Therapies

Some women find that these herbal remedies are enough to help them manage the physical and emotional changes associated with menopause; however some prefer alternative therapies alone, or in conjunction with the use of herbals.

• Acupuncture: Some women find the ancient practice of acupuncture beneficial in treating some of the symptoms associated with menopause including depression, anxiety, insomnia, fatigue, and hot flashes.

• Chiropractic: This safe and effective method of care during menopause has been helpful to man women. Chiropractic care helps improve the functioning of the nervous system which is intricately associated with the hormonal system. Many women find this gentle approach useful in relieving the headaches, stress, and body pains associated with menopause.

Natural Hormone Replacement Therapy

Bio-identical hormones, or natural hormone replacement therapy (NHRT), is being used to effectively treat a wide range of symptoms associated with menopause. These hormones are taken from plants or animals, and then are chemically altered in a laboratory so that they are molecularly identical to the hormones found in humans. It is believed that these bio-identical hormones are then better received by the body; however, there are many concerns regarding the use of NHRT, including a strong connection with breast, ovarian, and uterine cancers.

Regardless of whether you choose herbal remedies, alternative therapies, or NHRT in managing the sometimes uncomfortable effects of menopause, talk with a trusted medical professional beforehand. In addition, always purchase herbals and supplements from a trusted source.

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Bone  HealthOnce women hit the end of their fertile years, their estrogen levels begin to decline. Bone health is a significant concern during this time because studies have shown that women who break a bone during this time have an increased chance of dying within a year of the break.

Nutritional Supplements for Bone Health

The body requires a certain level of estrogen in order to absorb the calcium needed for regeneration of bone; however the interplay between estrogen and calcium is only part of the story. In fact, in order for the body to properly absorb calcium it must also have sufficient quantities of magnesium and vitamin D.

There are a number of nutritional supplements on the market specifically created to help improve bone health. Unfortunately, because supplements are largely unregulated, there have been reports of contamination in some and a complete absence of the advertised vitamin or nutrient in others. For this reason, it’s best to purchase a high quality, pharmaceutical grade supplements from a trusted source.

In addition, it is important that you consult a medical professional whenever taking any type of supplement, as they can interfere with prescribed and over-the-counter medications.

Exercise and Strong Bones

Although our bodies are the most effective at regenerating bone before we hit midlife, studies show that there are a number of things we can do after midlife to encourage continued bone regeneration including exercise. Resistance exercise is best in building the muscle matter needed for strong bones. Some good bone-strengthening exercises include:

• Weight lifting

• Swimming

• Walking

• Jogging

• Biking

• Hiking

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Healthy Diet for Healthy Bones

It may surprise you to learn that between approximately 30% of men suffer from osteoporosis and that up to 50% of men will at some point during their life suffer from fractures related from osteoporosis. Even so, bone health is still a major issue for women because of the related drop in estrogen at the end of their fertile years and because of their tendency to engage in unhealthy dietary practices during throughout their life.

Women, more than men, tend to drastically limit their caloric intake in order to drop weight quickly or to remain slender. Unfortunately, unhealthy weight loss and insufficient nutrients make it difficult for the body to maintain healthy bones. This becomes especially problematic during the perimenopausal and menopausal years, but choosing healthier dietary practices can improve their bone health at any age.

As mentioned earlier calcium, magnesium, and vitamin D are all needed for bone health. Limiting the intake of protein, unhealthy fats, salt, refined sugars, alcohol, tobacco, and caffeine also help the body build and maintain healthy bones.

Bone Health and Pharmaceuticals

There are a number of pharmaceuticals on the market, each designed to limit bone loss; however research shows that these medications are bone hardeners and limit the body’s ability to regenerate bone by 60% to 90%. It is therefore wise to carefully consider the impact of such drugs before implementing them as a treatment for bone health.

Bone fragility is widely accepted as a normal part of the aging process; however there are many cultures around the globe which experience few incidents of osteoporosis. Clearly bone health is more than the luck of youth, but rather due to a number of factors including nutrition and exercise.

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Juvenile  DiabetesChildhood-onset diabetes, also known as Juvenile Diabetes or type I diabetes, occurs in those genetically predisposed to the disease, as well as in those who are overweight or obese, have poor nutrition, and are physically inactive. Managing the risk factors of weight, nutrition, and inactivity can go a long way toward preventing the disease even in those with a family history of type I diabetes.

Complementary Approaches to Type I Diabetes Management

For children who develop type I diabetes, regular, daily injections of insulin are the only safe and effective method for managing the disease. There are however a number of alternative approaches that can be used as effective, complementary methods for managing blood sugar, glucose, and nerve damage associated with type I diabetes. These include:

Foods

• Increase fiber intake: Several studies support the increase of fiber as an effective method for stabilizing blood sugar. Eating more beans, legumes, and fresh produce are all great ways to boost fiber.

• Replace unhealthy fats: Monounsaturated fats are not only healthier than many fats used in cooking and food preparation, they also help control cholesterol and blood sugar levels. Extra light olive oil is a good replacement for many unhealthy fats.

• Reduce protein intake: Eating a limited amount of protein has been shown to improve the body’s ability to tolerate glucose and to reduce the kidney damage associated with type I diabetes.

• Limit cow’s milk: Studies throughout the world have found that children whose diets are founded on cow’s milk dairy products are at greater risk of developing type I diabetes.

Supplements

• Psyllium: This herbal supplement is high in fiber, which has been shown to have a positive effect on blood sugar levels.

• Alpha lipoic acid: Early double-blind trials of this powerful antioxidant suggest that this supplement slows kidney damage and improves nerve damage when taken in daily doses of 600 mg to 1200 mg.

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• Evening primrose oil: Double-blind research has shown this herbal supplement to be useful in relieving pain and improving nerve damage. Study participants achieved these results by taking 4 grams of evening primrose oil daily.

• Magnesium: One study found supplementing with between 200 mg and 600 mg of magnesium daily effective for slowing the nerve damage associated with type I diabetes.

Note: Check with your child’s doctor before supplementing with herbals, as some may interact negatively with certain medications.

Alternatives

• Acupuncture: Research has shown 77% of those suffering from type I diabetes experience relief from nerve-damage related pain.

Maintaining a healthy weight, nutritious diet, and regular activity are the best methods for preventing childhood-onset diabetes. For those children who develop type I diabetes, there are many foods, supplements, and alternative therapies which can be used in conjunction with insulin injections to mitigate symptoms associated with the disease.

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Obesity  in  ChildrenChildhood obesity is on the rise so much so that it’s common to hear the issue referred to as an epidemic – a charge which is hard to refute when the Center for Disease Control and Prevention statistics state that 20% of American children and adolescence are either overweight or obese. Although there are genetic variables in some cases, most of the time childhood obesity is the result of a family lifestyle of inactivity and over eating.

Obesity: Children at Risk

It’s shocking to read that obesity begins in infancy and that the issues should be addressed among even the smallest of children; however this does not mean that babies should be placed on a diet. In fact, restricting calories during this crucial time of growth and development can have serious implications. Instead, the American Association of Pediatrics (AAP) recommends breastfeeding when possible.

Studies reveal that American infants receive mother’s milk for an average of six months. Breastfeeding boosts the infants immune system protecting them from illness, reducing the odds of developing allergies, and is beneficial for the baby’s growth and development. In addition, studies suggest that children who are breastfed during their first six months of life have a 22% less chance of becoming overweight or obese.

Those who do become overweight and obese have a higher risk of developing high blood pressure, high blood sugar, diabetes, high cholesterol, and heart disease. In addition, overweight children regularly suffer from poor self-esteem and depression.

Restoring the Health of Obese and Overweight Children

It’s common for both physician and parent to consider placing obese and overweight children on a diet; however studies show that families who improve their nutrition and physical activity together achieve more lasting results. Although the mental and physical risks associated with obesity are significant, it is important that a slow and methodical approach be taken as drastic changes are often short lived.

Improving overall health includes:

Nutrition: The prevalence of fast food restaurants, vending machines, and supermarket convenience foods is contributing to the obesity epidemic among both children and adults. Restoring health begins by recognizing changes your family is able to make, setting family goals, and building on them.

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Goals might include breakfast, which is critical for improving nutrition and restoring health long term. Consider replacing sugar-laden sodas with water or other low sugar, low calorie beverage. Another goal might include eating fast food one fewer times each week. Once these goals are a natural part of family life, continue building healthy habits by setting new goals.

You might also improve nutrition by supplementing with a quality multivitamin. In addition, some herbal remedies, including green tea and dandelion tea, are effective for weight loss (though they may not be safe for young children). Always check with a trusted healthcare provider before giving your child herbal remedies.

Activity: Taking a walk together as a family after dinner or on the weekend is a great way to increase the amount of activity of the whole family. Once this becomes a habit, add to it so that the family continues to build its level of physical activity.

Sleep: An Australian study found that children under 13 years of age who slept fewer than 9 hours each night were at greater risk of becoming obese. Seventeen additional studies around the world support these findings and discovered that kids under five need a minimum of 11 hours of sleep a night while those under ten need 10 hours of sleep each night.

The studies further discovered that those who received two fewer hours were twice as likely to become obese while those who received one fewer hours of sleep each night were 9% more likely to become obese. To improve sleep the AAP recommends no more than two hours of media intake each day. Researchers suggest removing the t.v., computer, cellphones, and video games from your child’s bedroom, as well as setting earlier bedtimes, and reading before bed.

Childhood obesity has serious physical and emotional risks that can plague children for life. To achieve lasting change it is best to tackle nutrition, physical activity, and sleep issues together as a family.

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Childhood  DepressionApproximately 2.5% of children and 8.3% of adolescents suffer from depression according to Bastyr University. Depressed children may exhibit symptoms similar to those of depressed adults: a progressive withdrawal from favorite activities, persistent sadness, changes in weight and eating habits, and difficulty sleeping. Additionally, children who talk of wishing “they were dead” or “had never been born” should be taken seriously, as this may also be a sign of childhood depression.

Signs of Childhood Depression

Depression is a complex illness with a range of symptoms. Some people suffer from mild depression, others from acute depression and still others from moderate depression. Consult a medical professional if your child exhibits one or more of the following symptoms for a consistent period of time.

• Frequent crying spells, sadness, tearfulness

• Disinterest in activities once enjoyed

• Sense of hopelessness

• Low energy

• Low self esteem

• Prefers to play alone

• Difficulty communicating with peers, others

• Difficulty with friendships, other relationships

• Increased anxiety, anger, irritability, hostility

• Frequent headaches, stomachaches

• Difficulty concentrating

• Regularly absent from school, low grades

• Changes in sleep patterns, appetite

• Desire or attempt to run away

• Talk of death, suicide

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Natural Alternatives for Mild Childhood Depression

It’s important to recognize that some of these signs of childhood depression are also associated with other common conditions of childhood. For example, some children with food allergies suffer from low energy, irritability, headaches, and stomachaches. It is always best to seek help from a medical professional before settling on a diagnosis or treatment.

For children with mild depression there are several natural alternatives to medication. These include:

Nutrition: The impact of nutritional deficiencies cannot be understated in its role in mood disorders, including depression and anxiety. For this reason, the first step should be a complete blood workup with a full assessment of any nutritional deficiencies. Many kids today are surviving on convenient, prepackaged, and fast foods which are incomplete in their nutrient content. As a result, millions of children do not have the vitamins and nutrients essential for proper functioning.

Vitamins and minerals deficiencies which mimic depression include:

• B vitamins including thiamin, riboflavin, niacin, B6, and B12

• Biotin

• Pantothenic acid

• Folic acid

• Vitamin C

• Potassium

• Sodium

• Iron

• Calcium and magnesium (best taken together)

• Zinc

• Manganese

Foods: Obviously foods high in the above mentioned vitamins and minerals will be beneficial for anyone suffering from mild depression. In addition, several studies have linked even moderate intake of caffeine, sugar, and dairy products with depression. Some have found that the consuming a combination of refined sugar and caffeine

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increases the severity of the depressive symptoms. Therefore, avoiding these items may be beneficial for kids exhibiting mildly depressive symptoms.

Sleep: Research suggests a link between depressive symptoms and insufficient sleep. Whenever possible kids 11 and older should get eight to nine hours of sleep each night and kids 10 and younger, ten to eleven hours.

Exercise: Studies at Duke University and at Purdue University both found the impact of exercise on depression to be positive and lasting. Those in the Duke study were suffering from major depression. Researchers discovered exercise to be equally as effective at lifting depression in these participants as the anti-depressant Zoloft. The study at Purdue found that those who continued with the exercise they’d started during the study had no depressive symptoms a year later.

Other alternative therapies which have been found to be effective include acupressure, acupuncture, aromatherapy, Bach flower remedies, craniosacral therapy, and St. John’s wart and other herbal remedies. Click here to view my herbal recommendation for depression.

Clearly there are times when medication is needed for those suffering from depression; however most doctors will suggest some alternative remedies first. Tackling nutrition, sleep, and activity level is a good place to start.

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AutismAutism once occurred in approximately 5 out of 10,000 children. Today, the illness is estimated to affect as many as 1 in 500 children. Although there is much literature and research on the causes and treatments of autism, complete understanding of this illness continues to elude much of the medical and scientific communities.

Signs of Autism

Autistic tendencies may be noticed in children immediately following birth and often before they reach 2½ years of age. According to the Mayo Clinic, some of the common symptoms associated with autism include:

Social Skills

• Doesn’t respond when called by name

• Avoidance of eye contact

• Seems not to hear

• Resists physical touch including cuddling, holding, or hugging

• Seemingly oblivious of the feelings of others

• Preference for playing alone in “own world”

Language

• Verbal speech delayed until after 2nd birthday combined with delay in other developmental milestones

• Loss of words previously acquired

• Unusual speech pattern, perhaps robotic or singsong in nature

• Difficulty starting or maintaining conversation

• Words or phrases repeated exactly, without understanding of their meaning

Behavior

• Engages in repetitive movements like rocking, hand flapping, or spinning

• Relies on predictable routines or rituals

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• Disturbed by slight changes in routines or rituals

• Constantly in motion

• Attached to objects rather than people

• Fascinated with repetitive movements of objects like the spinning of a pinwheel

• Heightened sensitivity to touch, light, and sound

Children develop at different rates; however 18 month olds with persistent developmental delays may benefit from evaluation.

Alternative Therapies for Autism

Autism is a complex and not fully understood illness; however there are some factors which may predispose your child to autism. These include a family history of autism, age of parents, and gender of the child as boys are approximately 4 times more likely to become autistic than girls. These are factors which you as a parent can do little about; however other factors like a build-up of toxins and insufficient nutrition can be addressed through some of the following approaches.

• Health and nutrition: Parents frequently lament their picky eat. It seems every family has one; however autistic children tend severely restrict the foods they are willing to eat, often outright refusing to eat. As a result, these children are often severely depleted of essential vitamins and nutrients. Some parents find boosting the child’s nutrition to be helpful.

One word of caution here, some parents desperate for relief from their child’s troubling autistic symptoms may resort to force feeding; however it’s believed this may lead to eating disorders later in life. In addition, many experts urge parents honor their child’s resistance of certain foods as many autistic children have food allergies or food sensitivities.

Instead, parents can begin by considering what a child is willing to do. If the child will eat pizza consider slowly adding more nutritious toppings. If your child is willing to take vitamins consider supplementing with calcium-magnesium, omega 3s, and B6 all of which have been shown effective at reducing some of the symptoms associated with autism. A casein free and gluten free diet may also be helpful.

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• Craniosacral therapy: Because autistic children often have brainwave abnormalities craniosacral therapy is effective for some. This gentle hands-on approach works to restore balance to the cerebrospinal fluid and to the tissues and membranes of the brain and spine. Research suggests that craniosacral therapy helps improve eye contact, verbal ability, relaxation of autistic children.

• Sound therapy: The heightened sensitivity to sound often causes autistic children to shut down their hearing by relaxing the muscles of the middle ear. Overtime this results in muted, distorted sounds making it difficult for the child to understand and mimic verbal communication. Although more research needs to be done some early studies suggest that sound therapy may help autistic children retrain those weakened muscles and regain their verbal communication abilities.

Although these therapies may be effective, autism is a complex illness which is best managed in conjunction with the help of a healthcare professional.

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ADHDAttention deficit hyperactivity disorder (ADHD) is a condition which begins in childhood and often continues into adulthood. This condition is marked by extreme difficulty in focusing, hyperactivity, and a tendency toward impulsivity. Children with ADHD may have difficulty concentrating, following directions, and remaining still. As a result, such children often struggle in school, in relationships, and in their home.

Parents of ADHD children may feel overwhelmed, worn out, and bewildered. Teachers, school administrators, and family doctors often recommend that children suspected of having ADHD should be treated with stimulants like Ritalin. Many parents are rightly concerned about the use of such psychotropic drugs and question whether medicating children is the best approach.

50% of ADHD Children are Misdiagnosed

According to the Mayo Clinic there isn’t a specific test for diagnosing ADHD. Instead parents, school administrators, and physicians are left with a list of criteria and if the child meets 6 of the items on the list then they are diagnosed with ADHD. These include often exhibiting the following:

• Not listening when spoken to

• Failing to follow through

• Difficulty with organization

• Difficulty with sustained focus

• Easily distracted

• Interrupting conversations

• Failing to wait for turn

• Excessive talking

• Difficulty relaxing, slowing down

• Inappropriate running, climbing, getting out of seat

NOTE: These are just some of the items used to identify ADHD. For a full description of symptoms associated with ADHD consult a trusted healthcare professional.

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The Dean of the Naturopathic Medicine Program at Bastyr University, Dr. Eric Jones views this system of diagnosis as severely flawed. In fact, Dr. Jones believes that somewhere between 50% and 85% of children diagnosed with ADHD have been misdiagnosed. Other issues to consider as an explanation for ADHD-type behaviors include developmental delays, learning disorders, depleted nutrition, and toxic overload.

Alternative Approaches to ADHD

There are several alternative approaches for managing ADHD behaviors. Some of these work for some children and not for others. Consider trying one or a combination of the following to see which offers your child the best results.

Improved nutrition: An Australian study linked the consumption of processed foods, sugary foods, high-fat dairy products, and red meat, to higher incidence of ADHD. Some parents have found that by cutting back on these foods while focusing on complex carbohydrates, like fish, lamb, and fresh produce, improves their child’s attention span and ability to control impulses. Supplementing with omega 3s and omega 6s may also help.

Detoxification: Our increasingly toxic environment impacts a child’s smaller, developing body more profoundly than it does an adult. As a result, some find that detoxification of the liver with milk thistle or red clover may be beneficial for those who exhibit ADHD behaviors.

Chelation Therapy: Studies show that many ADHD sufferers have high levels of mercury, lead, cadmium, and arsenic in their blood. Some believe this heavy metal toxicity may be a cause of ADHD. Chelation therapy or natural oral chelation supplements may help to remove these heavy metals from the body; however there are significant risks associated with chelation and therefore should not be attempted without the assistance of a medical professional.

Herbals: Dr. Virender Sodhi, an Ayurvedic practitioner, suggests the herbs Macuna pruriens or ashwagandha to calm the hyperactive tendencies of ADHD children.

Traditional Chinese Medicine practitioners find that certain herbs also effectively calm the system including schisandra berries, zizyphus seed, and biota seed. Click here to view my herbal recommendation.

Sound Therapy: The healing qualities of music have long been recognized and studies in recent decades have found it to be helpful in treating ADHD, Autism, and more. Sound therapy can lower blood pressure, reduce muscle tension, and influence brainwave activity. Sound therapy researchers at Drake University have had success in restoring normal brain functioning in ADHD sufferers without the use of medication.

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Although each of these alternative treatments may be effective for some, it’s recommended that you work closely with a trusted medical professional or a Certified Holistic Health Coach when implementing these natural approaches.

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Cold  and  FluIt’s estimated that 50% of those in the U.S. catch a cold at some point during the year and 40% come down with the flu – which is one reason why the flu vaccine is so popular. But for those looking for a more natural approach, there are many things you can do to protect your health.

Maintaining a strong immune system is crucial for keeping the body healthy. Some common ways of doing this include feeding your body nutritious foods, (while also avoiding nutrient-deficient, pre-packaged, convenient, and fast foods), as well as providing your body with between 6 and 8 hours of sleep each evening, and limiting stress when feasible.

Natural Remedies for Fighting Cold and Flu

According to Dr. Mercola several studies have highlighted the ineffectiveness and dangers of the flu vaccine leaving many consumers rightly concerned about submitting to the injection. There is also a growing body of research pointing to more natural options for protecting against and treating cold and flu. These include:

Supplements: Dr. John Hibbs recommends supplementing with 2000-5000 mg of vitamin C, 100,000 IU of vitamin A, and garlic at the earliest sign of flu or cold. Dr. Hibbs recommends these supplements be taken 2-3 times a day for 3-4 days. Several studies support the effectiveness of these supplements in fighting illness.

Note: Women who are pregnant should not take high doses of vitamin A due to potential for harming the fetus.

A number of studies have also identified zinc, selenium, and N-Acetyl-Cysteine (NAC) as effective in fighting cold and flu. A study involving more than 200 people, many over the age of 68, found that 600 mg of NAC taken daily was effective in preventing the flu.

Herbals: There are a number of herbs whose medicinal properties offer significant protection against cold and flu. These include astragalus, Echinacea, licorice, goldenseal, and St. John’s wort.

For those who are fighting cold and flu, Dr. Hibbs recommends a lomatium tincture with the herbs Echinacea and ligusticum (Ligusticum wallichii). Click here to view my cold and flu herbal recommendation. You might also consider these herbal remedies:

• Yarrow: This anti-inflammatory is especially useful in fighting lethargy, decreased appetite and fever-related respiratory infections.

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• Elder flower: This immune-boosting anti-inflammatory is a great for fighting both cold and flu.

• Elecampane (Inula helenium): This natural expectorant is good for cough and bronchial irritation.

Other beneficial herbs include Porter’s lovage (osha), red clover, and myrrh. Some people also find cayenne pepper effective in fighting cold and flu.

Other: Dr. Martin Gallagher believes that sometimes the cold and flu are the result of issues affecting the nervous system and negatively impacting the immune system. Chiropractic care, craniosacral therapy, and acupuncture may be beneficial for resolving issues responsible for weakening the immune system.

Vitamin D3: In a recent randomized, double-blind, placebo-controlled study conducted at the Jikei University School of Medicine in Japan, it was concluded that supplementing with 1200 IU/d of vitamin D3 during the winter months may reduce the incidence of flu in school children. As a result Dr. Mercola and others concerned about the safety of the flu vaccine recommends supplementing with vitamin D3 instead. Click here to view my recommendation.

Getting plenty of sleep, eating nutritious foods, and avoiding stress are all important in preventing and fighting flu and cold. Nutrition supplements, herbals, and alternative therapies can also be helpful.

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Hay  FeverA 1993 Harvard study found that more than 60,000 deaths occur in the U.S. each year due to airborne pollutants. The number has surely increased in the nearly twenty years since the Harvard study, especially in light of the increased use of toxic chemicals in the manufacturing of a variety of products and foods. In addition, pollens, poor diet, viral and bacterial infections, stress, inactivity, and overuse of antibiotics may also lead to the onset of respiratory conditions, including hay fever and asthma.

Natural Solutions for Hay Fever

Hay fever is often caused by allergies to dust, pollens, pet dander, or foods. Often those suffering from hay fever take a two-step approach which includes avoiding the allergens and treating with antihistamines; however some prefer natural solutions when possible.

These include:

Early treatment: Pollens are released during specific seasons of the year. Recognizing which season affects you most and treating in the weeks ahead can go a long way toward reducing the allergens impact.

Food allergies: Some believe hay fever is triggered by a combination of foods and pollens. Some foods commonly avoided by those suffering from hay fever include dairy, wheat, eggs, citrus fruits, peanuts, shellfish, and chocolate. Getting tested for food allergies can be an effective way of identifying those which you should work to avoid.

Supplements: Some doctors believe that supplementing with vitamins A, E, B6, B5, and C is effective in fighting hay fever. Other recommendations include boosting fatty acids by consuming cold-water fish or omega-complex supplements.

Herbs: Some find nettle (Urtica diotica) effective at reducing symptoms associated with hay fever. Drinking licorice tea five times a day may also help. Click here to see my herbal recommendation.

Boost nutrition: Some doctors recommend a vegan diet or focus on high-fiber items like raw fruits and vegetables. Juicing with raw celery, cucumber, parsley, and spinach is another option for boosting nutrition and strengthening the immune system.

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AsthmaNatural Solutions for Asthma

Some 15 million people in the U.S., including 5 million children, suffer from asthma; however the drugs commonly used in treating the condition can have severe side effects including peptic ulcers, headaches, glaucoma, and muscle weakness. It’s no surprise therefore that some prefer natural solutions for dealing with their asthmatic condition.

These include:

Chiropractic care: Evidence suggests that some asthmatic conditions are the result of trauma or spinal misalignment. Receiving regular chiropractic care may therefore be helpful for some asthma sufferers.

Immune system: Dr. James Braly encourages asthmatics to focus on strengthening their immune system by eating nutritious foods and supplementing where needed. Balancing essential fatty acids, avoiding food allergens, and eliminating artificial colors and flavors are good steps in keeping the immune system healthy and strong.

In addition, Dr. Alan Gaby of the American Holistic Medicine Association recommends supplementing with calcium glycerophosphate, magnesium chloride, and vitamins B6, B12, niacinamide, and C.

Herbals: Passion flower tea can be helpful in relieving tension and nervousness related to asthma. Mullein tea may be helpful during the evening and natural ephedra is excellent for opening bronchial passageway. Click here to view my herbal recommendation.

Olive oil: Research suggests that those who take one tablespoon of olive oil two times a day can reduce the number of asthma attacks they experience.

As with many natural approaches to healing, it’s important to talk with a trusted healthcare provider to ensure than none will cause complications with other medication or therapies you’re taking.

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Food  AllergiesMore than 20% of all U.S. children and adults suffer from some type of allergic condition, according to the American Academy of Allergy, Asthma, and Immunology. This includes approximately 7.5 million people affected by food allergies, 15 million suffering from asthma, and 40 million suffering from seasonally-related conditions, including hay fever. These numbers put allergies sixth on the list of common chronic illnesses.

Food Allergies: Distinguishing between Allergy and Sensitivity

In the 1940s Dr. Theron G. Randolph discovered a connection between food allergies and physical and mental disorders. Research has continued since that time to uncover the link between a variety of illnesses and food allergies. The most common foods to trigger allergic reactions include dairy products, wheat, corn, eggs, soy, shellfish, peanuts, citrus fruits, and chocolate.

In some cases the foods you’re allergic too are the ones you like best or eat most frequently. Some believe that this “high dose” of a specific food may lead to a “dose-induced” food allergy. Resolving the issue may be as simple as removing the offending food for a time while learning a more balanced approach to eating.

Signs of a food allergy or sensitivity include:

• Unexplained persistent and extreme exhaustion

• Swelling of ankles, face, or fingers

• Weight gain or loss of 4 or more pounds in one day

• Unexplained non-menopausal hot flashes

• Often experience racing heartbeat

• History of food sensitivity or intolerance

• Craving dairy, breads, sugars, chocolate, coffee or tea

• Headaches or migraines

• Eczema

• Depression

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• Asthma

• Irritable bowel syndrome

• Muscle aches

In some cases people are not truly allergic to a food, but simply either sensitive or intolerant of it. Signs of food sensitivities include:

• Mental fog

• Fatigue

• Gas

• Belching

• Diarrhea

• Headaches

Many people are particularly sensitive to artificial colors, flavors, and sweeteners in foods. Sulfites and monosodium glutamate can also trigger food reactions.

Dealing with Food Allergies and Sensitivities

Those who recognize they have a food allergy or sensitivity often are motivated to correct the situation. This requires some dedication as it involves eliminating offending foods and learning how to eat a greater variety of foods.

Elimination diet: You can test your allergic reaction to foods by eliminating them for 60 to 90 days, and then reintroducing them slowly, one at a time. Write down any physical reactions you have when reintroducing the foods.

Rotation diet: By rotating a variety of nutritious foods in your diet you’re able to increase your nutrition intake and avoid additional “dose-induced” food allergies. Dr. James Braly suggests rotating foods in four-day cycles, which means you don’t eat any one food more than once every four days.

Digestive enzymes: In some cases those sensitive to dairy, wheat, and other foods, may benefit from taking a digestive enzyme with meals.

Probiotics: Some doctors recommend supplementing with probiotics to repair food-related damage to the digestive system.

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If you believe you suffer from food allergies, don’t treat it on your own. Always consult a trusted healthcare professional who can help you create the best approach for restoring health.

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Headaches  and  MigrainesAccording to the American Migraine Prevalence and Prevention Study conducted by the National Headache Foundation, some 30 million people suffer from recurring migraines and headaches. In addition, women are more likely than men to suffer from headaches and migraines, and many are seeking an alternative to prescription medication.

Reasons behind Headaches and Migraines

There have been a number of studies focused on headaches and migraines, what causes them, and how sufferers can best find relief. Unfortunately, there isn’t one answer that works for everyone because these painful conditions are brought on by a number of different reasons. They are caused by environmental sensitivities, hormone imbalances, food allergies, dehydration, flu, caffeine withdrawal, sinus infection, eyestrain, and trauma.

Clearly, the remedy which works for those suffering from a flu related headache will be different than the remedy which works for those with a food-allergy related headache. Below are some natural remedies which may help. For some people, using a combination of these methods offers the best results.

For those who suspect their headache is the result of a caffeine withdrawal, consider reducing your intake slowly to allow for more manageable pain while eliminating caffeine from your diet. For those who suspect certain foods may be the culprit consider getting tested for allergies. Studies have linked wheat, eggs, chocolate, yeast, and oranges to headaches so it is worth looking into. Click here to view my herbal headache recommendation.

Natural Remedies for Headaches and Migraines

• Homeopathy: There are nearly 500 homeopathic remedies available for those who suffer from headaches and migraines. As a result, it may take some experimenting with various homeopathic tablets and liquids before you find the right remedy. Be aware that effective remedies may initially increase the frequency of these painful episodes as this is part of the healing process when using homeopathy.

• Traditional Chinese Medicine: This approach includes both acupuncture and herbal remedies. Studies have shown acupuncture to be effective at fighting the frequency and intensity of headaches and migraines. This is because acupuncture releases endorphins which are a natural pain blocker.

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• Chiropractic Care: Some people find regular chiropractic care effective at reducing the number of painful headaches and migraines, though some find no relief using this method. This would suggest that some headaches and migraines are the result of misalignment in the body.

• Nutritional Supplements: Studies suggest that regularly supplementing with riboflavin (B2) can be effective in decreasing the number of migraines experienced over time. Other studies support regular supplementation of magnesium, which is always best when taken with calcium, as effective in reducing the pain associated with migraines.

Another newer supplement option is the natural anti-inflammatory butterbur. Some have found this supplement, when taken regularly will decrease the number of migraine episodes experienced over time.

If you suffer from frequent headaches or migraines you’re not alone. According to the World Health Organization migraines are the 19th most common debilitating condition, more than Parkinson’s disease, more than multiple sclerosis. Talk with a trusted healthcare professional to determine the best approach for you.

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SleepScientists and physicians alike are beginning to recognize that sufficient sleep is just as important for long term health as eating nutritious foods and exercising regularly, but it’s estimated that more than 70% of American’s do not get the sleep they need to ward off illness and disease. In fact, a growing number of people are sleeping fewer than six hours a night with a full 75% experience some sleep difficulty each week.

Dangers of Insufficient Sleep

If you spend any time researching obesity, depression, or heart disease you’ll discover that sleep – or lack of sleep, is nearly always mentioned as a factor. Lack of sleep mimics depressive symptoms and it alters hormones leaving people at greater risk of developing a number of health conditions including:

• High blood pressure

• High blood sugar

• Diabetes

• Mood disorders

Shockingly, one study found that those who are chronically sleep deprived are three times more likely to die from any health condition than those who get enough sleep. Most doctors now recommend 6 to 8 hours of sleep for adults, 8-9 hours of sleep for adolescents, 10 hours of sleep for kids younger than ten years, and 11 hours of sleep for kids younger than 5 years.

Suggestions for Improving Quality and Quantity of Sleep

A growing body of research connects insufficient sleep with childhood obesity; however lack of sleep is not the only factor. Kids falling asleep in front of the t.v., computer, or other media are engaging in what some are calling “junk sleep”, which is harmful in that it robs kids of the quality sleep they need to remain healthy.

Suggestion: Keep all media and electronics out of the child’s bedroom. Encourage earlier bedtimes and reading before lights out.

Other suggestions for optimizing sleep in both children and adults include:

• Avoiding caffeine, alcohol, and sugar in the hours before bedtime.

• Create a regular bedtime routine: turn off media, take a hot bath, read.

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• As much as possible, keep a consistent bedtime.

• Keep bedrooms dark.

• Keep bedrooms between 60 and 68 degrees for optimal sleep.

• Placing alarm clock where you won’t see it if you wake during the night helps reduce sleep-killing anxiety.

• Avoid fluids before bed.

• Try relaxation methods including breathing techniques and music CDs.

• Exercise regularly and have your doctor check for adrenal abnormalities.

Natural Sleep Solutions

• Taking 200 mg of magnesium and 600 mg of calcium before bed helps encourage sleep. These are also helpful for bone health.

• Studies show that taking between 200 and 800 mg of valerian before bed helps about 90% of people fall asleep and remain asleep throughout the evening; however it has the opposite effect on about 10% of the population. Try taking valerian during the weekend when you could take a nap but wouldn’t be disappointed if instead you experienced a surge of energy.

• Dr. Mercola suggests a pure, active form of L-theanine taken in doses of between 50-200 mg before bed improves the quality of sleep by improving REM cycles.

• Wild lettuce is effective for calming anxiety, reducing headaches, and reliving muscle and joint pain. It may even help minimize the symptoms associated with restless leg syndrome.

Other effective solutions include aromatherapy and meditation; supplementing with hops may also help; and low doses of melatonin may be effective for encouraging sleep. It should be noted however that some studies show high doses of melatonin may lead to toxicity. Click here to view my herbal recommendation for sleep.

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