Your arsenal of home remedies is about to
get a lot spicier. Though herbs have been used for hundreds of years to
heal, scientists are finally starting to substantiate these plants'
abilities to alleviate arthritis pain, reduce high blood sugar and
cholesterol, and help with many other conditions. They're even
discovering amazing new powers in some herbs, such as the ability to
kill cancer cells and help problem drinkers curb their alcohol intake.
"Herbs and other natural remedies can be as effective as traditional
treatments, often without the same negative side effects," says Roberta
Lee, MD, medical director of the Continuum Center for Health and Healing
at Beth Israel Medical Center in New York City. So here are 10
superhealers you'll want to add to the all-natural section of your
medicine cabinet--and even to your favorite recipes! Folding one or two
of them into your cooking every day can yield big benefits.
Turmeric: Ease arthritis
A heaping helping of curry could relieve your pain. That's because
turmeric, a spice used in curry, contains curcumin, a powerful
anti-inflammatory that works similarly to Cox-2 inhibitors, drugs that
reduce the Cox-2 enzyme that causes the pain and swelling of arthritis,
says Lee.
It might also: Prevent colon cancer and Alzheimer's disease.
According to a small 2006 clinical trial conducted by the Johns Hopkins
University School of Medicine, curcumin can help shrink precancerous
lesions known as colon polyps, when taken with a small amount of
quercetin, a powerful antioxidant found in onions, apples, and cabbage.
The average number of polyps dropped more than 60% and those that
remained shrank by more than 50%. In a 2006 study published in the
Journal of Alzheimer's Disease, researchers at UCLA also found that
curcumin helps clear the brain of the plaques that are characteristic of
the disease.
Maximize the benefits: For general health, Lee recommends adding
the spice to your cooking whenever possible. For a therapeutic dose,
James A. Duke, PhD, author of The Green Pharmacy, suggests 400 mg
of curcumin extract three times daily, right in line with what subjects
in the colon polyp study took (480 mg of curcumin and 20 mg of quercetin,
three times a day).
Cinnamon: Lower blood sugar
In a recent German study of type 2 diabetics, taking cinnamon extract
daily successfully reduced blood sugar by about 10%.
It might also: Lower cholesterol. Cinnamon packs a one-two punch
for people with type 2 diabetes by reducing related heart risks. In
another study of diabetics, it slashed cholesterol by 13% and
triglycerides by 23%.
Maximize the benefits: To tame blood sugar, study subjects took 1
g capsules of standardized cinnamon extract daily, while those in the
cholesterol study took 1 to 6 g. But keep in mind that a large amount of
the actual spice can be dangerous, so stick with a water-soluble
extract. Terry Graedon, PhD, coauthor with her husband, Joe, of Best
Choices from the People's Pharmacy, recommends the brand Cinnulin PF
(available in health food stores).
Rosemary: Avoid carcinogens
Frying, broiling, or grilling meats at high temperatures creates HCAs
(heterocyclic amines), potent carcinogens implicated in several cancers.
But HCA levels are significantly reduced when rosemary extract (a common
powder) is mixed into beef before cooking, say Kansas State University
researchers. "Rosemary contains carnosol and rosemarinic acid, two
powerful antioxidants that destroy the HCAs," explains lead researcher
J. Scott Smith, PhD.
It might also: Stop tumors. Rosemary extract helps prevent
carcinogens that enter the body from binding with DNA, the first step in
tumor formation, according to several animal studies. When researchers
at the University of Illinois at Urbana-Champaign fed rosemary extract
to rats exposed to dimethylbenzanthracene, a carcinogen that causes
breast cancer, both DNA damage and tumors decreased. "Human research
needs to be done," says study author Keith W. Singletary, PhD. "But
rosemary has shown a lot of cancer-protective potential."
Maximize the benefits: To reduce HCAs, Smith recommends
marinating foods in any supermarket spice mix that contains rosemary as
well as one or more of the spices thyme, oregano, basil, garlic, onion,
or parsley.
 |
Ginger: Avert nausea
Ginger can prevent stomach upset from many sources, including pregnancy,
motion sickness, and chemotherapy. "This is one of Mom's remedies that
really works," says Suzanna M. Zick, ND, MPH, a research investigator at
the University of Michigan. A powerful antioxidant, ginger works by
blocking the effects of serotonin, a chemical produced by both the brain
and stomach when you're nauseated, and by stopping the production of
free radicals, another cause of upset in your stomach. In one study of
cruise ship passengers traveling on rough seas, 500 mg of ginger every 4
hours was as effective as Dramamine, the commonly used OTC
motion-sickness medication. In another study, where subjects took 940
mg, it was even more effective than the drug.
It might also: Decrease your blood pressure, arthritis pain, and
cancer risk. Ginger helps regulate blood flow, which may lower blood
pressure, says Zick, and its anti-inflammatory properties might help
ease arthritis. Ginger extract had a significant effect on reducing pain
in all 124 patients with osteoarthritis of the knee, in a study
conducted at the Miami Veterans Affairs Medical Center and the
University of Miami. Those same anti-inflammatory powers help powdered
ginger kill ovarian cancer cells as well as--or better than--traditional
chemotherapy, at least in the test tube, found a 2006 study by the
University of Michigan Comprehensive Cancer Center. Although further
testing is needed, Zick and the study's authors are excited about its
prospects: "Our preliminary results indicate that ginger may have
significant therapeutic benefit for ovarian cancer patients."
Maximize the benefits: For nausea, ginger is best taken before
symptoms start, at least 30 minutes before departure, say the Graedons.
They recommend capsules containing 500 to 1,000 mg of dried ginger every
4 hours, up to a maximum of 4 g daily.
Holy Basil: Combat stress
Several animal studies back holy basil, a special variety of the plant
you use in your pesto sauce, as effective at reducing stress by
increasing adrenaline and noradrenaline and decreasing serotonin. This
is no surprise to Pratima Nangia-Makker, PhD, a researcher at the
Barbara Ann Karmanos Cancer Institute in Detroit, whose mother and
grandmother relied on a tea made from the leaves of holy basil to
relieve indigestion and headaches.
It might also: Inhibit breast cancer. First in test tubes and
then in mice, a tea made of holy basil shrunk tumors, reduced their
blood supply, and stopped their spread, found Nangia-Makker, who plans
to study the effects in humans.
Maximize the benefits: For stress relief, try holy basil extract
from New Chapter or Om Organics, widely available in health food stores.
To aid in breast cancer treatment, Nangia-Makker advises drinking this
tea daily: Pour 2 cups boiling water over 10 to 15 fresh holy basil
leaves (other varieties of basil won't work) and steep 5 minutes. Remove
the leaves before consuming. If you are being treated for breast cancer,
be sure to check with your doctor. You're unlikely to find the plants at
your local nursery, but you can order them and organic holy basil seeds
from Horizon
Herbs.
St. John's Wort: Soothe your worries
You probably know that research has confirmed this herb's power to
relieve mild to moderate depression and anxiety as effectively as many
drugs--without a lot of the side effects.
It might also: Help you snooze more soundly. St. John's wort not
only contains melatonin, the hormone that regulates our sleep-wake
cycles, but it also increases the body's own melatonin, improving sleep,
says a report from the Surgeon General.
Maximize the benefits: For both mood and sleep problems, author
Duke recommends a supplement containing at least 0.3% hypericin (the
active phytochemical) per capsule or 300 mg of the extract to be taken
three times daily. Warning: St. John's wort has been shown to interact
with several prescription medications, so be sure to check with your
doctor before taking it.
Garlic: Lower cancer risk
High consumption of garlic lowered rates of ovarian, colorectal, and
other cancers, says a 2006 research review in the American Journal of
Clinical Nutrition. A 2006 Japanese clinical trial also found that
after a year of taking aged garlic extract supplements, people with a
history of colon polyps saw a reduction in the size and number of the
precancerous growths detected by their doctors.
It might also: Provide cardiovascular benefits. Garlic contains
more than 70 active phytochemicals, including allicin, which many
studies have shown decreases high blood pressure by as much as 30
points. Garlic may help prevent strokes as well by slowing arterial
blockages, according to a yearlong clinical study at UCLA. In addition,
patients' levels of homocysteine, a chemical that leads to plaque
buildup, dropped by 12%.
Maximize the benefits: Crushed fresh garlic offers the best
cardiovascular and cancer-fighting benefits, says Duke. But you'll need
to down up to five cloves each day. Try Kyolic aged garlic extract
capsules (1,000 mg), the product used in many of the studies.
3 new superhealers you should know
about
Andrographis: Shorten Summer Colds
Andrographis does a great job of relieving upper-respiratory infections,
such as colds or sinusitis, says new research. A study in the journal
Phytomedicine reported that the herb eased symptoms such as fatigue,
sleeplessness, sore throat, and runny nose up to 90%.
Maximize the benefits: Lee and the Graedons recommend Kan Jang
(available at
ProActive BioProducts), an herbal extract produced by the Swedish
Herbal Institute and used in several of the trials.
Sea Buckthorn: Reverse vaginal dryness
Sea buckthorn (Hippophae rhamnoides) is very effective for hydrating
mucous membranes and alleviating vaginal dryness. It contains
palmitoleic acid, a fatty acid found in human skin that helps moisturize
and heal it.
Maximize the benefits: Lee suggests up to four capsules a day of
Supercritical Omega 7, a sea buckthorn supplement by New Chapter. It's
available at health food stores.
Kudzu: Curb problem drinking
A group of moderately heavy drinkers in their 20s voluntarily cut their
beer consumption in half after taking capsules containing the Chinese
herb (also called Pueraria lobata) for a week, according to a
study published in Alcoholism: Clinical and Experimental Research.
Researchers say the kudzu more quickly allows alcohol to get to the part
of the brain that tells you that you've had enough.
Maximize the benefits: Participants took capsules with 500 mg of
kudzu extract three times daily.
Rules for the safest self-healing
Natural substances often work like drugs in the body, say Joe and Terry
Graedon. They suggest following these precautions.
Rule: Don't assume it's safe.
Herbs are not regulated by the FDA for safety or efficacy. So search the
label for a seal of approval from the USP (United States Pharmacopeia)
or CL (Consumer-Lab.com), which indicates it has been approved by
certified academic laboratories. For a fee, you can research particular
products at
ConsumerLab.com.
Rule: Talk with your doctor.
It's best to tell him if you're considering supplements. Some herbs can
interact with certain meds, including those for high blood pressure,
diabetes, and depression, as well as blood thinners and even OTC drugs.
View a partial list of herb-drug interactions published by the
University of Michigan Health System Drug Information Service.
Rule: Don't overdo it.
More isn't necessarily better--and could be dangerous. Always follow
dosing instructions. |
