Susan L. Stevens, author, Natural Health and Wellness Advice from a Christian Perspective for Body, Mind and Spirit.

An Important Message

The following information is not a substitute for professional health care. It is meant to enhance your understanding of the topic covered. All information presented is for educational purposes only. We encourage you to freely discuss all alternative therapies you may wish to try with your primary health care provider who is familiar with your history and current medications.

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All articles are written by Susan L. Stevens, BS
Natural Health Consultant
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SELF-DIRECTED HEALTHCARE

With all of the debate and confusion over changing healthcare options, it brings to mind the importance of self care. Our health, whether it is good or bad, dynamic or declining, is primarily a matter of our own making - our choices determining our level of wellness. Now is the perfect time to reassess your overall health picture and consider the options for implementing your own healthcare plan.

The truth is physical, mental, emotional and spiritual wellness begins with self-responsibility and personal choices. What we eat, drink, think and believe develops our level of health and determines the vitality of our immune system. Those things and thoughts that we embrace and let settle into our body and being influence our ability to get well and stay well. While this can seem like a burden, it is, in fact, a blessing. It means that we - ourselves - have the power to take charge of our health and live with less illness, pain and disease.Natural choices are the best means to preventative and restorative healthcare.

Eat well, chew well. Make it a point to select organic foods over pesticide-fertilizer-color- and flavor-enhanced foods. The more natural state (raw, as opposed to cooked) is even better. Choose produce that is deeply colored by nature, revealing its life-giving, antioxidant-filled, vitamin-rich content. Make it a point to eat live foods at every meal. Fresh fruit and vegetable juices are more nutrient-rich than bottled or canned ones. Fresh foods possess their own enzymes for digesting, ensuring excellent usage by the body, and, if eaten regularly, correcting constipation, reducing the risk of many diseases, including cancer. Use olive oil; increase fiber by choosing whole grains; reduce milk and meat products, as well as white sugar and flour.

Drink plenty of clean, chemical-free water. "Steam distilled," "reverse osmosis" and "carbon-filtered" are clue words to look for in choosing a drinking water. Don't worry about minerals and trace elements missing from processed water, as they are easily replaced with a healthy diet (and supplements when necessary). Suggested water consumption is one-half ounce per pound of body weight. For example: one-half ounce x 150 lbs. = 75 oz. of quality drinking water, or about nine 8 ounce glasses a day. This is a minimum amount that should be increased when dieting, working out, nursing, following massage and other body work, on hot days, when taking prescription medication or recuperating from illness.

Move for a purpose. Your body is not meant to be idle. Every organ, every cell, every process in your body is energetic, constantly in motion. Exercise, jogging, tai chi, dancing, yoga, gardening, stretching, swimming, sports - there are so many options to move and build strength and vitality. Take a daily walk, increasing distance as you are capable. Ride a bike and take in nature; golf and enjoy socializing, too; play with your kids or grandkids and benefit from bonding. Keep your body moving to tone muscles, strengthen the heart, improve circulation and lower blood pressure. You will gain a more positive outlook and general feeling of wellbeing. Your assimilation and elimination processes will greatly improve, as well.

Breathe deeply and often. Whether you are outside or in, learn to become aware of your breath. It is amazing to realize how shallow our breathing can be, especially when we are stressed or tired. Yoga can help you focus with simple, but effective, deep breathing exercises. Singing is another practice rooted in deep breathing. Our bodies are dependent upon oxygen to make all of our processes work efficiently and correctly, so breathe deep, often. Always remember, too, that breath was God's first gift to humankind, for it gave us Life and life, and it is still our most crucial component of good health and a long life.

Rest and recuperate. Take a break everyday. Control what enters your mind. TV, computers, cell phones and all other means of communication have created an unnatural personal environment of hyper-stimulus mental activity that adds to stress, distracts from creativity and causes fixation upon the meaningless chaos of the material world. Seek some quiet time alone everyday to chill out, calm down and restore your other senses. Practice silence, take a nap, sit outside and observe nature, relax. Let peace enter in. This quiet, restorative time, even if minimal, reduces stress and mental confusion, but most importantly, gives you time to reestablish what is important to you on a deeper level. During this break, take time to pray, meditate, count your blessings and remember the true purpose of your life.

Lastly, love can work miracles in healing and wellbeing. Positive physical and emotional contact with those you care about, like family and friends, can greatly reduce stress and elevate mood, improving your immunity defenses. Loving touch, hugs, hand holding, etc. are simple reinforcers of comfort and support. Community involvement, church, volunteering and mission work provide positive outlets through social interaction. Creative pursuits are a form of love expression and interchange and allow us to share a part of us with others. Knowing that you are loved by the Ultimate Health Giver can motivate one to remain committed to doing those things that build and maintain better health.

These are the essentials of self-directed healthcare. These simple choices, that anyone can make, pack a big punch and bring great reward for the effort. When things go wrong, you may need outside assistance and don't eliminate those options from your personal healthcare arsenal. But, before you take action, take time to make thoughtful choices about any health treatment. Examine your lifestyle choices and make necessary changes. Look for alternative remedies, preferably those rooted in natural foundations. There are many wonderful, skilled holistic health professionals who may be able to guide you - naturally - to more gentle healing solutions. The key is to educate yourself and take charge of your healthcare by implementing a personal healthcare plan!

* Please note: In times of mental or physical crisis, accident, allergic reaction or severe pain, seek traditional medical intervention immediately. Then, re-establish your health status with the natural approaches as outlined above.

GET YOUR HANDS DIRTY & GET HEALTHY!

Whether growing vegetables in a 6 x 6 plot in the city or on a full acre in the country, gardening is one of the best all-over health boosters you can participate in. A long list of physical, mental and spiritual benefits awaits those who pick up a shovel and a pack of seeds. Some of the most important ones are below:

1. The physical benefits are numerous! It's a great way to build all-body muscle tone, increase general stamina, burn body fat and lose weight. Working in sunshine causes the body to release serotonin which improves sleep and balances body temperature. Sunlight also causes the body to manufacture vitamin D which strengthens bones and teeth, encourages white blood cell growth, breaks down cholesterol and lowers blood pressure. Your overall immune system is energized and strengthened. Increased release of body toxins is produced through deeper breathing and perspiration. Bending and stretching limbers the body while also improving digestion and eliminations, further assisting the body to eliminate wastes.

2. We gain control of the quality of our fresh food, and by growing organically, we eliminate toxic chemicals, unnatural additives and unwanted pesticides that take a toll on our overall health. We have the advantage of eating naturally ripened foods which are nutritionally-loaded with more vitamins and minerals, as well as carrying better developed enzymes that aid in the digestive processes. Flavor from homegrown vegetables is far superior to grocery shelf veggies and entices the senses and appetite to be more satisfied. There are financial benefits to growing your own food, too. You save money at the grocery checkout and can sell your extra produce from your home or at the local farmer's market.

3. There are mental and emotional benefits, as well. Gardening is a great stress reliever and tension reducer. Sunshine-produced serotonin elevates mood, improving the sense of well-being and reduces depression symptoms. The environment is often very quiet and filled with the songs of birds and visited by bees and butterflies. No deadlines, no demands, no chaos. It's a world teeming with life, providing an oasis for reflection and contemplation. Working in the garden truly encourages an inner peace, a sense of belonging and an appreciation for just being alive. The relaxation response is activated and we feel at one with God and the earth.

4. Working together in the garden is a worthwhile family activity, too. It encourages responsibility through hard work; gives kids an understanding of where their food comes from; instills an appreciation for homelife; and provides family unity through participation, cooperation and inclusion. Even the youngest child can plant large seeds (like sunflowers) and water with a little plastic watering can. Teens relinquish their natural self-defenses to work in unison with other family members, forgetting slights and hostilities, working in the present moment. Gardening also creates an opportunity for valuable lessons like cause and effect, growth cycles and life and death.

5. Spiritually, gardening hearkens to a natural inclination to work in harmony with God's laws. We become aware of His promise of abundance; we maintain faith and hope for a full harvest; and we react with silent and verbal thanksgiving as we reap the rewards of our labor and His blessings.We can share our love for others by sharing our bounty, too. By growing more than for our personal needs, we create an opportunity to bless our friends and our community with our garden's wealth. Food banks and kitchens that supply meals to the elderly and homeless are always eager to receive fresh food donations.

Overall, gardening is a life-giving blessing to every part of our lives and I hope you partake in it starting this year. Now, get your hands dirty and get healthy!

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THE YEAST CONNECTION

What is it?

We're referring to an overabundance of "yeast" in the human system and its link to many subtle but miserable symptoms, as well as its ability to make already established maladies worse. Yeast is the common name for Candida albicans - tiny single cell living organisms - a fungus in the same family as mildew, mold, mushrooms and monilia. Not a pleasant thought! They live primarily on the surfaces of the mucous membranes of the body (genitourinary tract, digestive tract, mouth, , etc.), but have the ability to penetrate those surfaces and wreck havoc throughout the whole body. An overabundance of yeast weakens the immune system by compromising the mucous membranes, allowing toxins and allergens to absorb deep into the body's tissues, impacting areas that generally do not typically host Candida albicans. Leaky Gut Syndrome* seems to provide a major window for the fungus to enter these areas.

What does it cause/affect?

Many studies and much clinical experience of very astute physicians and healthcare professionals have revealed that this fungus causes and/or exacerbates such diverse conditions (especially chronic conditions) as:

Chronic vaginal yeast infections, vaginitis & vulvodynia

Chronic Fatigue Syndrome & Epstein Barr Syndrome MS

Headaches, migraines & mood disorders ADD, ADHD, autism & memory problems

Urinary tract infections, cystitis & chronic prostatitis

Anxiety, depression & panic attacks

Digestive troubles, bloating & constipation

Crohn's disease, colitis, *LGS & food allergies

Glandular imbalances, PMS & menopause symptoms

Asthma, sinusitis & chronic ear infections Multiple Chemical Sensitivity Syndrome

Chronic skin conditions, i.e. eczema, psoriasis, lupus, acne, itching & rashes

Other symptoms, without any obvious source, might include muscle & joint pain, mood swings, food cravings, fatigue, odor sensitivities, mouth & body odor, persistent recurring conditions & just feeling "sick all over". The list goes on and on.

What causes an overgrowth?

Causes appear to be contraceptives, repeated bouts of or extensive use of broad spectrum antibiotics (i.e. Keflex, tetracycline, neomycin, doxycycline, amoxicillin, cephalosporin & levaflaxin), corticosteroids, multiple sex partners, diabetes, a diet high in sugar & simple carbohydrates, hormonal changes, an immune system weakened by disease, chemicals, lack of adequate nutrition, parasites & long-term stress.

Diagnosis & treatment options?

Correct diagnosis can be difficult, especially in a traditional medical setting. However, feeling "sick all over" does warrant a trip to your primary care physician first. A history, physical & routine testing may be in order and will rule out anything serious. If your exam and tests appear normal, yet you still feel bad or present conditions just linger, you may be showing signs of a yeast overgrowth. Discuss this possibility with your doctor. He may prescribe Nizoral, Diflucan, Sporanox, Lamisil or a similar medicine to treat you.

There are more natural measures you can take to make lasting change and start feeling better, as well. Alternative healthcare professionals are often better equipped to deal with a yeast cleansing treatment (even if you decide to use prescription meds). They can treat you with nonprescription medicine, if you prefer, with minimal side effects, that will not cause further problems. They will also educate you using a holistic approach that may include food elimination & dietary adjustments (which is the best course of action toward recovery and prevention of reinfection). Herbal therapy, homeopathic therapy, colonic irrigation and reflexology have all shown excellent results in treating yeast overgrowth. Plenty of fresh, pure water is essential for eliminating toxins from the system during your treatment. Consistent, gentle exercise will help to strengthen the body and improve overall health. Healthier food choices, vitamins and supplements will strengthen the immune system and speed recovery. Massage aids in eliminating toxins. Meditation and visualization release stress and give healing focus.

No matter which route you choose, traditional or natural, attentive counseling support and knowledgable holistic health guidance will assist you to stay the course toward healing and help you make wise choices for your individual needs.

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WALKING - REWARDING AND REJUVENATING

Did you know that a brisk walk just 30 minutes a day can increase your lifespan by a little over one year? That's right! Just a short jaunt with pep can actually lengthen your life. Perhaps it's because walking has so many benefits - physically, mentally and spiritually.

Walking is a natural form of exercise, one we are meant to do from birth - easy, free and gentle. It can be done all year round - indoors at the mall or outdoors in all kinds of weather. To walk with family members or with others in a group can be both socially rewarding and bonding. You can do it in a formal way, charting your progress, setting new goals, or informally by simply noting how you feel and assessing your success for the day. A pair of well-fitting comfortable walking shoes is all the equipment needed. Walking is simply the easiest, safest, cheapest, most effective exercise one can undertake.

Implement a walking routine slowly. Warming up with a few simple stretches and a little deep breathing will limber you up and rev you up, making your experience enjoyable from the get-go. remember to always set small goals, walk at a slow but steady pace and take frequent breaks. Don't forget your bottle of water! it is important not to push too hard or set time and distance goals that are unrealistic to achieve. You don't want to set yourself up for disappointment and an unnecessary negative experience. Instead, walk a little further and a little faster each week, taking at least four weeks to work up to a brisk pace and distance you can sustain. After that, aim a little further ahead in monthly increments, but never make your goals ones that are so difficult that you end up quitting. The benefits from brisk walking come from doing it regularly - not hit or miss or not at all.

NOTE: We suggest that if it has been more than a few months since you last exercised, you should get a checkup first. Also, if you are pregnant, have heart trouble, high blood pressure, diabetes or any debilitating or chronic condition, you should discuss your desire to start a walking routine with your health care provider. If you are taking prescription medication, you must take into consideration side effects and exertion and use caution. As your health improves from regular walking, your medications may be able to be adjusted to new lower levels.

What are the benefits of walking? Let's review them:

PHYSICALLY: Walking boosts the immune system; stimulates your metabolism, burns fat and promotes weight loss; increases flexibility; improves pulmonary function; lowers blood sugar levels and improves diabetic conditions; increases circulation, reduces cholesterol and lowers blood pressure; improves coronary conditions, reduces risk of heart attack and stroke; improves digestion and elimination processes; lessens arthritis and back pain; strengthens bone density; improves sex life and prostate conditions; promotes better sleep; and is helpful in reducing risks of gall bladder trouble, as well as breast and colon cancers.

MENTALLY: Walking naturally enhances mental wellbeing by elevating your mood, reducing anxiety and stress. Feelings of depression are diminished and a more optimistic attitude is stimulated, lasting long after you've finished. Walking in a group can offer socialization and communication opportunities for those who may be isolated at other times. Walking alone allows a little time for simple reflection. An added bonus - the risk for Alzheimer's disease is reduced by a committed routine of brisk walking.

SPIRITUALLY: Walking outdoors in the open air is a great way to zone out from the artificial world and relish in the natural world. On a bike path or nature trail, the sights, sounds and smells of the environment can put you in touch with the Universal energies, enticing you to feel immense appreciation for just being alive and aware of God in all things that matter. Walking alone in silence can soothe you into a pseudo-meditative state that is both inspiring and revitalizing.

Walking is something that we typically take for granted. Purposeful, mindful walking to improve our general health and wellbeing is an important personal investment in ourselves that reimburses us with immeasurable results. Extending our lifespan, and enhancing its quality; improving our mental wellbeing and lifting our spirits; and enticing us to connect with ourselves and nature are incredible benefits. Commit to a walking routine and start reaping the life-giving rewards!

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THE S.A.D. BLUES OF WINTER

Light - the first of God's creations - is the foundation of the Universe. From that very first moment of the creation of the earth, all life upon it has been dependent on sunlight to exist: to develop, grow and flourish, both optimally and abundantly. We humans are no exception, as our biological rhythms and physiological processes are fully dependent on sufficient exposure to natural light to function properly. From the healthy production of neurotransmitters to mood-stabilizing hormones, sunlight is necessary for our body and mind wellbeing. It is an essential nutrient without which we cannot live.

Is it any wonder then, while during the months that the earth's position in relation to the sun shifts and sunlight levels are somewhat diminished, the health status for a large segment of the world's population would be affected, at least temporarily. In the United States alone, about 25 million people suffer some degree of physical, mental and/or emotional symptoms of a lack of sufficient sunlight! This condition is called S.A.D., or Seasonal Affective Disorder.

S.A.D. is seen most often during the months of January and February. However, some people suffer from November to April. Populations in northern latitudes are most commonly diagnosed with it. Seasonal Affective Disorder is experienced by women four times more often than men - primarily during the reproductive years from age 16 to 40. However, it is occasionally seen in younger children and the elderly.

While most people with S.A.D. feel normal throughout the rest of the year, they experience a distinct seasonal pattern of negative symptoms during the winter. This is the most common and effective way to determine whether your symptoms are S.A.D.-related. There is no lab test available at this time, so some health professionals rely on question-and-answer inventories to make a diagnosis. A thoughtful observance of the following seasonal symptoms can be quite revealing for most:

1. Craving of carbs and overeating, followed by weight gain (more common in women)

2. Lower energy levels; fatigue; oversleeping (hypersomnia)

3. Decreased mental clarity; impaired concentration; forgetfulness

4. Depression; irritability; emotionally sensitive; panic attacks

5. Muscle and joint pains; fibromyalgia symptoms

6. Vision problems; headaches

7. Worsened PMS; decreased libido

8. Despair; avoidant behavior; suicidal thoughts (more common in men)

There are some simple things you can do to lessen the effects of S.A.D. First, get a good checkup to rule out any other medical condition. If it appears that S.A.D. is, indeed, the diagnosis, begin to eat a healthy wholefood diet with less carbs and more protein. Avoid wheat products (gluten is tied to depression). Lower your intake of fats (they cause sluggishness). Eliminate caffeine and stimulating foods ( they cause temporary highs followed by lows). Avoid all alcohol (contributes to anxiety and depression). Vitamins B6, B12, B complex, Ester C, D3 and magnesium should be taken regularly during the winter. St. John's Wort and SAMe may help some, as well (use with caution and only after checking for drug interaction if you are taking other medication). Vigorous exercise, acupuncture, massage and relaxation and meditation techniques can help lift mood, improve general health and relieve symptoms. Counseling and supportive psychotherapy can be especially beneficial during this time. If symptoms are severe, anti-depressants (like Effexor, Remeron, Prozac or Paxil, for example) may be necessary. Consult with your primary health care provider.

Above all, increase natural sunlight in your environment. Open curtains and blinds. Get outside, as often as possible, for at least 30-60 minutes daily. The use of a lightbox has been proven to be very helpful. It is recommended to use one with 10,000 lux for 30 minutes daily. Please note, there are some fairly mild side-effects, but the benefits far outweigh any discomfort. Replace all interior lights with full-spectrum bulbs to simulate sunlight. Some people find taking a vacation to a sunnier location for 2 weeks helps get them through the worst of winter months. Others find they must move to another locale to improve symptoms.

Without a doubt, the sun plays a vital holistic role in our lives and well-being. Its significance to all living things was set forth from the beginning of time. How necessary it is that we embrace that awareness and utilize it to maintain our health - physically, mentally and emotionally. With a few carefully chosen measures taken during the period when we are deprived of the truly nurturing benefits of full and sufficient sunlight, we can experience a winter with less S.A.D. times and a season blessed with health, appreciation and well-being.

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AN INTRODUCTION TO FOOD COMBINING

What is food combining?

"Food combining" refers to a method of eating foods within a meal that require similar digestive enzymes in order to be properly assimilated and eliminated by the body as the food passes through the digestive organs, without creating a toxic condition called "fermentation".

What is the premise for this way of eating?

Food combining is based on a sound scientific principle that when acids and alkalis combine they neutralize each other. Since some foods require an "acidic" environment to digest most efficiently and some require an "alkaline" environment, eating dis-similar combinations of foods creates a "confusion" of enzymes, producing fermentation and putrefication, which in turn is thought to lead to poor digestion and absorption of nutrients, elimination complications and possible illness.

Who can most benefit from food combining?

Those who suffer from regular bouts of gas and bloating, acid reflux and indigestion, diarrhea or constipation may find that food combining may be a viable solution. Proponents believe that the toxicity resulting from poor digestive processes potentially leads to a myriad of health conditions that includes gastric erosion, obesity, allergies, inflammatory conditions, anxiety and depression, chronic conditions, and some cancers.

How does poor digestion lead to illness?

Combining acid- and alkaline-requiring foods creates a delay in the time it takes to digest them. The food you've just eaten simply sits there, rotting, lingering, without being utilized. Delaying the digestive time causes a great deal of distress in the body as an "alcohol" condition is produced and susceptibility to illness and disease increases. The foods eaten, intended to strengthen and nourish the body, have begun a process that literally poisons it.

The western diet is full of wonderful tasting foods that are completely contradictory to the food combining concept. Perhaps that is why there are so many medications to assist us to eat it! Only we human beings need to medicate to digest our foods!

How do I get started?

Meal planning will require a little more planning time, but as you begin to feel better, you will find the extra work is worth it. Take a look at the food lists below. Review the basic guidelines for food combining. Then simply select compatible food choices at each meal.

ACID FOODS ALKALINE FOODS

All meats, including processed & organ meats Almost all vegetables and fruits

Eggs; dairy products; beans & legumes Millet, quinoa, amaranth & brown rice

Most grains, including cereals, pastas, breads Lettuces, greens, parsley & seaweed

Fish, shellfish & other seafood Garlic & onions; bamboo shoots

Nuts & seeds; oils & fats; mushrooms Almonds; water

Coffee, tea & alcohol NEUTRAL FOODS

Dried fruit, bananas, cranberries & plums Honey; miso; yogurt

All sugars & refined carbs; coconut

(Please note: In researching acid/alkaline foods, I found that there were some variances presented. The list above reflects what the majority of health professionals qualify as acid or alkaline foods.)

Guidelines for food combining:

1. Never combine more than one acid food in a meal & never more than one protein.

2. Never mix milk products with any other food.

3. Eat all fruits alone. Never eat fruit with milk, grain, dairy, carbs, or proteins.

4. Never mix proteins with starchy foods, including potatoes, or with oils & fats.

5. Never eat two carbs at one meal or carbs with protein, sugar or acidy fruit.

6. The best food combinations include foods that are 80% alkaline to 20% acid within a meal.

7. Keep in mind that fruits require 2-3 hours to digest properly; proteins and fats require 12 hours;starchy vegetables take 5 hours; most other vegetables take 2-3 hours. Choose your combinations carefully!

Resources

For a more indepth look at food combining and its benefits, you may want to read these books:

Fit For Life by Harvey & Marilyn Diamond

Food Combing Made Easy by Herbert M. Shelton, ND

The Food Combining Handbook by Gary Null, PhD

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THERAPEUTIC MASSAGE - HANDS-ON HEALING

Modern scientific evidence supports what many have known for thousands of years - massage therapy works! The Mayo Clinic and The Physician's Guide to Therapeutic Massage (as well as others) cite many benefits of massage, some of which are listed below. Therapeutic massage is a natural, non-invasive, amazing tool used by professionally trained individuals who use their hands to manipulate soft and deep tissue, muscles, tendons and ligaments, to facilitate the healing process and relaxation response in the body, which in turn is thought to support and strengthen the immune system.

There are many types of therapeutic massage, incorporating different techniques. Some include a spiritual component to them. Each style of technique is used to work in a particular manner on the body to achieve a particular response. Some of the most popular types are: Swedish, Alexander Technique, Rolfing, Feldenkrais, Reflexology, Esalen, Shiatsu, Traeger, Polarity Therapy, Craniosacral and Deep Tissue massage. If you are considering massage, a little research would be helpful to assess which style would be appropriate for you. Massage is very beneficial for infants, children and pets, too! Many massage therapists also recommend dietary improvements, vitamins and supplements, and enzyme therapy - a holistic approach to general healing and wellbeing.

Massage promotes muscle relaxation, elasticity and flexibility; stimulates the body's energies; improves blood circulation; enhances limbic circulation; promotes lymph drainage; stimulates peristalsis; aids in ridding the body of uric and lactic acids and other metabolic wastes and toxins; reduces inflammation; calms the nervous system; accelerates fluid and mucous drainage; stimulates the skin's glands; increases release of endorphin; and assists the body to achieve homeostasis (vital balance).

Some of the conditions helped by massage therapy include:

Headaches & migraines TMJ Muscle spasms & pain

Spinal curvature & posture PMS Whiplash

Sprains and strains ADD & ADHD Arthritis

Gastrointestinal troubles Depression & stress Bronchial asthma

Gynecological problems Menopause symptoms Fibromyalgia

Carpal tunnel syndrome Tendonitis Insomnia

Chronic fatigue syndrome Multiple sclerosis Scarring & adhesions

Sports injuries Infant growth & development Children with special needs

Also, it is suggested it may be helpful for epilepsy, neurological disorders, immune system dysfunction, osteoporosis, smoking, alcohol & drug withdrawal, & emphysema.

While massage therapy is extremely beneficial in so many areas, there are some contraindications or modifications necessary for its use, including:

Presence of infectious disease Open sores & cuts Recent surgery

Burns & sunburn; bruises Cancer & tumors Herpes & skin disease

Fever, colds or flu Psychosis Severe back pain

Pacemakers High blood pressure Thrombosis or phlebitis

Angina or heart disease First 3 months of pregnancy

*If you have any of these conditions, consult with your primary health care provider before undertaking massage therapy. Massage may be a health risk and not possible at all. Avoiding certain areas of the body may be required to prevent further damage or injury. Inform your massage therapist of any health conditions you have and/or any changes you may develop. Working with your doctor and therapist ensures a positive experience and beneficial outcome of your treatment.

To find a qualified massage therapist, you can contact the American Massage Therapy Association, a professional membership organization that requires continuing education and insurance of its members. They require, also, that their members agree to follow an established Code of Ethics.

www.massagetherapy.org

888-THEAMTA or 877-905-2700

Your healthcare provider may be able to offer a referral or recommendation. Input from relatives and friends who have experienced massage therapy can be an excellent source for finding someone appropriate for your particular needs. It's interesting to note that some insurance companies now reimburse for massage therapy in certain situations. Consult with your particular carrier.

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GINSENG

Ginseng is one of the most researched herbs in the world. It has been described as the "king of all tonics" and its reputation is not unwarranted. Ginseng has incredible balancing effects on a broad range of areas in the body and belongs to a collection of herbs known for their rejuvenating qualities. Clinical studies have shown ginseng has stimulating, regulating and normalizing effects on the central nervous system; the heart, blood pressure and blood sugars; the endocrine system (pituitary, thyroid, adrenal and hypothalamus glands); and male and female hormones, in general.

Ginseng has been widely used in Europe to treat depression and insomnia, as it has an ability to reduce the negative effects of stress and elevate mood somewhat. It is thought to improve memory and all mental functions, as well. Ginseng stimulates the energies of the entire body to create homeostasis (balanced vital force), assisting in restoring and invigorating the immune system to fight viral infection, serious disease and debilitating conditions. It has been used to improve stamina, can aid in reducing the size of the prostate (helpful to men with BPH) and is often recommended for the treatment of incontinence. Other common uses include treatment of anemia, lowering blood cholesterol, reducing fever, stabilizing hypoglycemia, in the prevention of colds and flu, and in enhancing the action of other herbs like echinacea.

There are three main types of ginseng on the market today, each with slightly different properties. It is important to understand the differences between them:

American ginseng (Panax quinquefolium) has a cooling effect on the body. Used to treat fever and hot flashes. It has rejuvenating abilities and is useable in treating most other conditions that traditionally call for ginseng, including those mentioned above.

Oriental ginseng (Chinese or Korean, Panax ginseng) has been used to relieve fatigue and rebuild strength and vitality. It tends to create a heating effect in the body. Used by the elderly throughout Asia, it is believed to slow the aging process and restore energy.

Siberian ginseng (Russian, "false ginseng", Eleutherococcus senticosus) is not a ginseng at all, but it has such similar active constituents as the true ginsengs that it is used in the same way for the same conditions. Rejuvenating, like ginseng, it is considered a strengthener without heating effects like American ginseng. However, it is not the best choice for reducing fever. There are reports that Siberian ginseng may possibly reduce the risk of reactions from influenza vaccinations.

Ginseng lives up to its reputation as a very valuable and important remedy that brings rejuvenation and balance to the body. However, there are some precautions to be aware of:

1. Ginseng should not be used by anyone experiencing inflammation or burning sensations in the body; nor if you are having a heavy menstrual flow.

2. Do not attempt to treat high or low blood pressure yourself. These conditions are best addressed by a highly skilled herbalist working with your primary care physician.

3. Ginseng can be effective in treating diabetes, but again under the care of a trained herbalist and your physician. It can assist in reducing blood sugars, however, adjustments in your insulin may be necessary.

4. Do not use ginseng if you are pregnant or lactating.

5. Ginseng is often found in "energy" drinks in variable - usually negligible - amounts. Caffeine consumption with ginseng can create a spike in blood pressure, or an over-stimulation of the nervous system, increasing heart rate. If you have hypertension or panic attacks, it is best to avoid them completely.

6. Do not take ginseng if you also take the MAO phenelzine, as manic-like symptoms can be experienced. The anticoagulant effects of Warfarin can be reduced.

7. Side effects such as headache, nervousness, upset stomach or insomnia indicate that you are taking too high a dose of ginseng. Reduce intake accordingly.

Ginseng is readily found in health food stores, major grocery stores, by mail-order and online.

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GOOD REASONS TO EAT ORGANIC

The best reason for buying organic is that it tastes better, but there are many sound health reasons for doing so:

@ Studies show that organic foods have more vitamins and trace elements than nonorganic foods

@ It is safe, nutritious, unadulterated food

@ It is environmentally friendly

@ It is not produced by genetic engineering

@ It places great emphasis on animal welfare

@ It is produced without routine use of antibiotics or growth-producing drugs

@ It reduces dependence on nonrenewable resources

@ Organic farmers suffer much less farm-related illness

@ Organic farming relies on traditional methods of crop rotation, composting and other natural

means of improving soil, fertility, weed and pest control

@ It also relies on a modern and scientific understanding of ecology and soil science, but

with a nondestructive, life-promoting emphasis

Organic foods can be found at open markets, co-ops, some larger grocery stores, natural foods/vitamin stores, online and through Community Supported Agriculture Farms. Below is the contact information for a CSA organization that can direct you to a CSA organic farm in your area. You will find farms that organically raise and sell fresh fruit, vegetables, turkey, chicken, eggs, and beef. There is also information on how co-op farms work.

Local Harvest

220 21st Avenue

Santa Cruz, California 95062

831 - 475 - 8150

www.localharvest.org

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SAW PALMETTO & SAW PALMETTO BLENDS

It has been well-established that taking Saw Palmetto extract is beneficial in treating Benign Prostatic Hyperplasia (BPH). BPH is a noncancerous condition of the prostate characterized by symptoms of inflamed, swollen, possibly infected prostate; frequent, painful urge to urinate; reduced flow of urine; sometimes fever; lower back and leg discomfort; sexual dysfunction; fatigue and insomnia.

Saw Palmetto, an herbal remedy made from an oily extract of the berry of the plant, is an easy to take, inexpensive, nature-based, beneficial treatment for BPH. Those who have serious symptoms may see results within 5 to 10 days of beginning its use. Saw Palmetto works best at a minimum of 30 to 60 days of continuous use. 320 mg. daily is the recommended dose by health care professionals. Side effects are minimal. If stomach upset should occur, take capsules with food. Always drink plenty of water with Saw Palmetto to enhance urine flow.

There are many blends of Saw Palmetto. Pygeum is a popular addition to the extract. Pygeum is an extract from the bark of a large evergreen and has active ingredients that can reduce prostate enlargement and inflammation making it very valuable in the treatment of BPH. Taking Pygeum as a complement to Saw Palmetto is recommended; however, not more than 100 mg. daily, as stomach upset can occur.

Some Saw Palmetto blends contain Cranberry extract. Cranberry contains powerful antibacterial substances. Since the cause of BPH is not always clear, Cranberry can aid in creating a condition in the urinary tract and bladder that makes them less susceptible to bacterial infection. 500 to 800 mg. is often recommended.

Lycopene, an extract from the beloved tomato, is a powerful antioxidant which has incredible effect on prostate health. It, too, is commonly found in Saw Palmetto blends. 10 mg. daily is the typically recommended dose.

Vitamin B6 and Zinc are supplements that are beneficial in the treatment of prostate troubles, and are sometimes found in blends, again enhancing prostate health and healing.

The most vital steps to take toward improving your prostate condition are consistency and patience. Stress creates a toxic effect in the body that may worsen your symptoms. Give the herbs time to work. Increase your fluid intake. Relaxation and a positive outlook can assist your healing by strengthening your immune system.

There are some conditions in which you should not use Saw Palmetto or Saw Palmetto blends. These include hormone-sensitive cancers and upcoming surgeries. Also, if you are taking adrenergic drugs (ie: Alupent, Brethine, Proventil or Ventolin) do not take Saw Palmetto. It may be necessary to adjust your dosage of hormonal medications, blood thinners (ie: Warfarin, etc.), as well as medications prescribed for BPH (ie: Finasteride or Tyrazosin). Consult with your physician.

It appears that Saw Palmetto does not affect the results of PSA testing.

Susan L. Stevens, BS

Natural Health Consultant