Blog
How to Comfort a Bereaved Friend or Relative
Fran Dorf
Thirty years after her son’s death, my friend still smarts when she
remembers all the people who pointed out how lucky she was to have two other
children. Another friend, whose brother recently died, grumbles that everyone
keeps telling her it will get better with time. Having received my share of
insensitive, even hurtful, comments after my son, Michael, died 13 years ago, I
certainly understand. Even people with good intentions often say and do the
wrong thing.
If you want to comfort a
grieving friend or relative, your primary task is to validate his/her feelings.
Don’t say anything that minimizes those feelings -- which, in effect,
“de-legitimizes” them.
WHAT NOT TO DO
I’ve found that
“de-legitimizers” can be divided into six
categories...
Babblers.
These people chatter on about the weather, a friend who had a heart attack and
so on. But ignoring the elephant in the room just makes it bigger.
Advice-givers. People often give advice, such as,
“Start dating again”... “take a long
vacation”... “concentrate on your other
children”... “it’s time to get over
it”... “remember the good times.”
But when we hear this advice, we may interpret it as, “What’s wrong
with you? If only you would take my wise counsel, you’d feel
better.” I remember that people advised me to take a sedative, but
somehow I knew that I needed to shed a certain number of tears (more than I
could ever have imagined) and that it would be counterproductive to try to mask
my pain with medication.
Platitude-offerers. When you spout
clichés, such as, “God must have wanted him... he’s in a
better place,” the bereaved may feel offended. You may prefer to believe
God must have wanted him, but the bereaved person may hate God at the moment
and thus feel de-legitimized for feeling what he feels.
Pseudo-empathizers.
It’s particularly distressing for those experiencing “high
grief” -- for example, from the loss of a child -- to hear, “I know
just how you feel.” If you haven’t experienced the same loss, you
have no idea how a person feels -- and maybe not even then.
Lesson-learners.
There may be profound lessons to be learned from tragedy, but it’s best
to let others learn them in their own time and ways. Don’t say,
“Everything happens for a reason”... “We must learn to
appreciate our lives”... or “Life is short.”
Abandoners. Whatever the conscious or
unconscious rationalizations -- such as fear of saying the wrong thing or
feeling uncomfortable in the face of grief -- if you walk away from a friend
who needs you, you’re probably walking away from the friendship
permanently.
HOW TO HELP
Take your cues from the bereaved person.
If he’s sitting quietly, sit quietly beside him. If he’s using
humor to cope, laugh a little.
Let the grieving person tell his/her story
in as much detail as he chooses to, even if he repeats it and it’s hard
to hear. It helps the bereaved to tell and retell the story. If you’re
not sure how to respond, try simply, “I’m so sorry” or even,
“I don’t know what to say.”
Read a book on grief. You honor your
bereaved friend by learning all you can. Good books include A Good
Friend for Bad Times (Augsburg Fortress) by Deborah Bowen and
Susan Strickler, and I
Wasn’t Ready to Say Goodbye (Sourcebooks) by Pamela Blair
and Brook Noel. Or search on-line for information about grief under
"grief" or "bereavement."
Acknowledge the deceased person. Tell
a wonderful anecdote about him. Even now, I am grateful when someone mentions
my son, Michael. Just saying his name aloud brings him back into the world.
Contact the bereaved on significant days --
birthdays, death days, anniversaries. These are
difficult, especially “firsts.” Don’t avoid, ignore or forget
them.
Offer practical and specific support. Pick
up the kids from school... cook a meal... mow the lawn. Don’t say,
“Is there anything I can do?” or “Call me if you need
me.” Decide what you can do, and then do it.
Stay in touch. Remember that when the
formal mourning period is over and the last casserole is gone, the bereaved is
still grieving. Continue to call and get together.
Banish the word “closure” from your
vocabulary. There is no such thing, and who would want it
anyway? We incorporate our losses into our lives. Psychologists have proposed
many ways to describe how we find a way to live with loss, but the one I find
most useful is that we must “reinvest” in a new reality.
In memory of my son, I
eventually wrote a novel. Also, my husband and I established an educational
program for toddlers with special needs. But reinvestment can be private, too,
revealed in a change in priorities, attitudes, interests or goals.
Meet us where we are. Don’t
have expectations. Don’t compare one grief to another. Remember that
grief may take years to work through. Be prepared for tears, moaning, sighing,
wailing, trembling, even screaming.
Don’t take anger
personally. Psychiatrist Elisabeth Kübler-Ross’s
classic five stages of grief -- denial, anger, bargaining, depression, acceptance -- come not in stages but in circles and waves
like a roller coaster. The best definition of compassion I’ve ever found
is a Buddhist one -- “Compassion is willingness to be close to
suffering.”
Grief support takes work,
stamina and commitment. Be present. Be humble. Be patient. Observe. Reflect.
Allow silence. Don’t judge. Accept. Listen.
Bottom
Line/Personal
interviewed Fran Dorf, author of the novels Saving
Elijah (Putnam), inspired by the loss of her son, Michael, and Flight
(Vivisphere). She holds a master’s degree in
psychology and conducts “writing for healing” workshops to help
people cope with their losses,
Posted: 2011/07/17
Health Benefits of Watermelon
Because of its high level of beta-carotene, watermelon is a good source of vitamin A. In addition, watermelon is rich in vitamin C and lycopene. The vitamin C, vitamin A, and lycopene in watermelon act as powerful antioxidants that protect the body from the harmful effects of free radicals such as skin damage, Alzheimer's disease, heart disease, certain types of cancer, and macular degeneration.
Watermelons are rich in B vitamins, specifically B1 and B6, both of which provide the body energy. Vitamin B1 also helps to keep the heart, brain, and nervous system running well, while vitamin B6 is an immune booster and has been shown to help reduce the risk of heart disease.
Watermelon is a good source of potassium and magnesium as well. Potassium works with sodium and chloride as an electrolyte in the body to balance water levels in the body and regulate blood pressure and heartbeat. Magnesium promotes heart health and is important for building strong bones and reduces the risk of developing osteoporosis.
Tips for Buying Watermelon
When purchasing watermelon that’s already pre-cut and packaged, look for deeply colored, juicy flesh free of any white streaks running through it. When purchasing uncut watermelons, look for melons with a smooth surface. The surface or rind of the watermelon can vary in color from dark to pale green and should look dull, not shiny.
Watermelons also have a yellowish or cream-colored underbelly which is the area that lays on the ground during ripening. Melons which lack this yellowish colored area should be avoided as they may have been harvested too soon and may leave the melon lacking taste and juiciness.
In addition to the flesh of watermelon, the seeds and rind can be eaten as well. Watermelon seeds can be roasted just like pumpkin seeds, and the rind can be used for homemade canned goods such as watermelon rind pickles and preserves.
References:
Mayo Foundation for Medical Education and Research. (September 2007). Antioxidants — Preventing Disease, Naturally. Accessed July 28, 2009 from MayoClinic.com.
Pressman, A. (2007). The Complete Idiot’s Guide to Vitamins & Minerals. New York: Penguin Group.
Posted: 2011-07-09
Is Your Drinking Water Safe?
Robert D.
Morris, MD, PhD
Since 2004, more than 62 million Americans have been exposed to drinking
water that did not meet at least one of the government health guidelines
intended to protect people from disease. And more than 20 million Americans
become sick every year from contaminated drinking water, with ills ranging from
digestive upset to cancer.
Common contaminants of
drinking water include microbes (Cryptosporidium,
Giardia,
viruses)... metals and minerals (lead, copper, arsenic)... agricultural
chemicals (nitrates, atrazine and other
pesticides)... industrial chemicals linked to cancer (such as methyl tert-butyl ether
(MTBE), a gasoline additive, and trichloroethylene
(TCE), a common solvent)... radon... and chemicals in treated sewage (including
pharmaceutical compounds and endocrine disruptors). The most common -- and
possibly the most toxic -- chemical contaminants are the chlorination
by-products formed when we add chlorine to disinfect our drinking water.
Is your drinking water
safe? And what can you do if it’s not?
SAFETY PROBLEMS
Water safety problems
include...
No comprehensive
monitoring system for waterborne illnesses. Waterborne illnesses are not
carefully monitored by the
Safety regulations
often are a compromise. When the Environmental Protection Agency (EPA) determines a
"safe" level of a contaminant in water, that level often is
influenced as much by politics as by science.
Most chemicals are
not regulated.
Only 91 contaminants are regulated by the Safe Drinking Water Act, but there
are more than 60,000 chemicals produced in the
Aging
infrastructure. The failure of financially stretched municipalities to repair or
replace failing treatment plants and decaying water
pipes puts us at risk for contamination from treatment failures and ruptured
pipes.
RED FLAGS
Information on your local
water supply can be obtained either from your water utility Web site or from
the "Consumer Confidence" report (sometimes called the "Water
Quality" or "Right to Know" report) mailed annually to you.
Another source of information about your drinking water is the EPA (www.epa.gov/safewater,
and click on "Local Drinking Water Quality"). You may have particular
reason to be concerned about your water if you...
Drink from
unprotected surface water. Every significant waterway in the
Drink unfiltered
surface water.
Many major cities, including
Drink groundwater
and live near farms, mines or hazardous waste sites. Animal waste, fertilizers and
pesticides all can leach into groundwater. New or abandoned mines and landfills
also can contaminate your water.
Are in a high-risk
group -- age
65 or older... young children... those who are pregnant... or have a medical
condition (such as rheumatoid arthritis) or are undergoing treatment (such as
chemotherapy) that compromises the immune system.
These groups are more susceptible to waterborne infections and chemical
contamination.
To
protect yourself and your family...
FILTER YOUR WATER
You can improve the quality
of water in your home by using a water filter. The appropriate filter depends
on the source of your water and the health status of your household members.
If you rely on
public groundwater, a simple carbon filter is probably sufficient to remove chlorination
by-products and any chemicals that might reach the aquifer.
If you rely on
protected surface water (from reservoirs reserved for drinking water in a protected
watershed), you will want a combination of micro-filtration and carbon
filtration. This will eliminate most contaminants. Most home water filters will
provide this. Look for a filter with a pore size of less than one micron.
If your water is
from an unprotected surface source, you may need to consider a filter that also eliminates
bacteria and viruses. This can be accomplished with either ultraviolet (UV)
disinfection or reverse osmosis. Reverse osmosis removes fluoride from the
water, which can increase the risk for dental cavities in children.
If
you have a well. A deep, properly constructed private well might not require
any filtration, but it can be vulnerable to contamination from either naturally
occurring mineral contaminants (such as arsenic or radon) or infiltration from
local sources of contamination (such as agricultural runoff or buried hazardous
waste). Your local health department should be able to tell you if
contamination is a problem and offer mitigation strategies.
If
your house has a lead pipe connecting it to the street. Homes built before 1970 (especially
before 1950) may have lead pipes to the street. Ask your plumber. Replace the
lead pipe if you can, or install a filter to remove lead.
If you are in a
high-risk group,
you may need a filter that eliminates bacteria and viruses (see "Drink
from unprotected surface water").
If you are not sure
whether a particular contaminant will be removed, reliable information can be found
either through the National Sanitation Foundation (www.nsf.org/certified/dwtu)
or the state of California at www.cdph.ca.gov/certlic/device
(click on "Water Treatment Devices"). Filters are available at most
hardware stores and online and can be installed directly on a faucet, under the
sink (by a plumber) or on a countertop. There also are refillable pitchers with
filters.
Example: PUR 2-Stage Water Dispenser.
Cost: About $35. Your refrigerator water
and/or ice dispenser also should have a filter appropriate to your needs.
Bottom
Line/Personal
interviewed Robert D. Morris, MD, PhD, physician, environmental epidemiologist,
leading researcher in the field of drinking water and health, and author of The Blue Death: The Intriguing Past and Present
Danger of the Water You Drink (Harper). Dr. Morris has taught
at Tufts University School of Medicine, Harvard University School of Public
Health and the Medical College of Wisconsin. Based in
Posted: 2011-05-29
How I Saved a Friend's Life Martin Edelston
Commissioning and paying
for that report was a simple thing for me to do, but it made a profound
difference to someone else. Not every offer of help is potentially lifesaving,
but I believe that when you see a person in need, a small effort can have
dramatic results. It makes you, the giver, feel good as well.
Many people have the urge
to help but do not take action. They don’t know what to do, or they are
busy, or they think that they have to make a grand gesture. Once you start
looking around, you will see countless simple ways to be of assistance. Here,
help that most of us easily can provide...
ENCOURAGEMENT
The young son of an
acquaintance had severe attention-deficit/hyperactivity disorder (ADHD). He had
trouble controlling his reactions and outbursts, and both he and his family
often were frustrated and upset. For more than five years, I sent the boy a
little present every day -- an eraser, a pencil, a windup toy. I would enclose
a note with each gift that said, "Marty loves you" or "Do well. Love, Marty."
His father told me that the
gifts and notes cheered up the whole family -- they all looked forward to
seeing what surprise was in the package each day. Over time, this young man
learned to manage his condition. He did very well in high school and went on to
attend one of the most exclusive colleges in the country. He has shown a gift
for filmmaking and travels the country encouraging young people to vote. I
can’t take credit for his achievements, but I like to think that my
caring and encouragement contributed to his success.
IDEAS
I am always impressed by
how many good ideas employees have if you just ask them. So I developed the
I-Power system with the help of management consultant Peter Drucker.
I-Power is a simple way for companies to keep improving by drawing on employee
suggestions. I have given my book, I-Power,
to many colleagues, friends and acquaintances. One of these people was
executive director of a large, influential nonprofit that provides social
services. He started using the system. Every staff member was asked to give two
suggestions for improvement at a special idea meeting held every other month.
When an idea was implemented, the employee who contributed the idea got $50.
The executive credits I-Power for more than 100 successful ideas that his
nonprofit put into practice -- from ways to increase cooperation between
departments to expanding the organization’s mentoring role in the
community.
You don’t have to be
a business executive to use I-Power. Any time you have a problem at home or at
work, you can invite suggestions from others -- and be open to giving those
suggestions a try.
HONESTY
Sometimes the way to make a
difference is to be completely honest about a person’s shortcomings --
and then soften the blow by offering a suggestion on how to improve. A speech
therapist I know happened to mention that her boyfriend had become boring.
After some thought, I told her, "He’s not boring -- you are. To
change that, go through the newspaper every day, and tear out ads and articles
about things you would like to do on the weekend. Give those to your boyfriend,
and ask him to buy two tickets to each event." It quickly turned the
relationship around. They began living together and now are married.
PURPOSE
A distinguished, longtime
contributor to our publications told me that his daughter -- a bright young
woman -- had a chronic illness that left her too weak to leave the house and go
to work. She had a strong interest in the medical world and a talent for writing,
so I assigned her some short articles for Boardroom publications. I
didn’t have to change a word of what she submitted, and she became one of
our valued contributors.
At lunch with her, I
learned that the assignments meant even more than I realized -- they had helped
give her a sense of purpose and self-esteem during a difficult time in her
life. "It’s important that when people ask me what I do, I can tell
them, 'I am a writer for Bottom
Line/Personal,'" she said. She now is in remission, married and
has four wonderful children.
You may not be able to
offer writing assignments, but if you know someone who needs a self-esteem
boost, you could remind him/her of his successes or possibly offer to pay him
for help you need that you know he could do well.
Examples: Sell items for you on eBay, or put
in a vegetable garden for you.
CONNECTIONS
For many years, I have
hosted dinners for experts in a variety of areas, offering them the chance to
network and exchange ideas with leading thinkers in other fields. I started
these events because I love attending dinner parties, but I wasn’t
getting invited to very many. I decided to host the kind of party that I would
like to attend, and the first Boardroom dinner took place in my office with a
dozen guests.
The tradition has grown
into a series of monthly dinners at the Four Seasons restaurant in
As a result of these dinners,
people have formed business partnerships, found clients, discovered speakers
for events, learned about trends in business, health care and the arts, and
made friends. You can have these types of dinners in your home by inviting
interesting people who don’t know one another.
FINANCIAL HELP
I learned from some old
friends that a mutual acquaintance was in emotional and financial distress.
Life had thrown some painful circumstances her way, and now her landlord was
about to raise her rent by $200 a month, an amount she could not afford. The
$200 that loomed so large in her life was an amount that I could spare. I told
her that I would take care of it. I sent the amount of the increase directly to
the landlord, every month for several years, until my friend’s financial
situation changed. I still send her notes and magazine subscriptions because I
want her to know that she can count on me for emotional support even if she no
longer needs financial help.
I understand that helping
someone pay rent is not something everyone can do. If a friend is in a
difficult financial situation, maybe you can offer to pick up the check at
dinner or invite him/her to your home for an evening.
LOGISTICS
One of my former employees,
a single mother, was being treated for cancer. After sending flowers and
putting her in touch with the right experts, I mailed her a card that included
a list of three things I thought she might need help with -- food, child care
and transportation. Each possibility had a box next to it. I asked her to check
the box that would help her the most and to send the
card back to me.
She checked transportation,
so I hired a car service to drive her to chemotherapy treatments, grocery
shopping and anywhere else she needed to go. Because I wanted the experience to
be effortless for her, I made arrangements directly with the service. She
didn’t have to handle payment or fill out vouchers or give an account
number -- she just called the company whenever she needed a car, and a driver
would pick her up, wait for her during the appointment and take her home. She
is in great health now and still remembers how my help made life much easier
and tolerable for her.
You don’t need to
hire a car service. Just driving a friend to a doctor’s appointment or
picking up groceries for him/her can make life much easier.
Martin Edelston is founder and chairman of Boardroom Inc., which
publishes Bottom Line/Personal,
Bottom Line/Health, Bottom Line Natural Healing and numerous
books, including The World’s Greatest Treasury of Health Secrets,
Posted: 2011-05-25
5 fail-proof ways to boost your body alkaline ratio
Enough of scientific theories, medical terms and bodily functions. There are some really, really good things that can rev up your body’s alkalizing process. These are also simple things that benefit the most in the long run. Let’s take a look at them:
The human body is indeed a miracle. It has the ability to handle innumerable functions at a time without any assistance from us. It is so remarkable that it always tries to set things right and keep them in their natural states. In other words, the human body acts on a principle of balance. The more balanced we are as human beings, externally and internally, the more smoothly we sail through life. Body pH is one factor which needs to be in a state of balance. If it is out of balance, our body kick starts a series of emergency mechanisms, that ultimately lead to degenerative conditions and diseases.
As always, prevention is better than cure. Better to be cautious and act wisely, than wasting time in prescribed medicines. Below are five ways to alkalize your body. Follow all or some of these five ways to gradually restore and maintain your pH balance for a lifetime.
1. Relax. Relaxation is crucial for good health. You need to find time to relax yourself from work, domestic chores and other stressful activities. In a relaxed mind, there is proper blood circulation, proper breathing and above all, adequate oxygen supply. Oxygen creates an aerobic environment and improves your alkalinity. Find time to relax yourself for at least 30 minutes daily. Avoid stress and try to have a positive frame of mind. Always.
2. Meditate. Yoga and meditation are a good way to improve your body’s alkalinity. Meditation involves deep breathing which can make the body more alkaline. As mentioned above, an acidic state will be neutralized if you engage in calm and blissful activities like meditation and yoga.
3. Laugh. Be happy always. Forget your worries. Try to make the most of your current situation howsoever bad or difficult it is. Your worries can only cause panic and make your body conducive to stress and ill health. So, try to maintain a peaceful and enthusiastic state of mind. Laughter is said to be alkalizing. There is a kind of yoga called laugher yoga which involves nothing but hearty laughing sessions. If you are not able to laugh in your current situation, relax, take time away and smile at least.
4. Exercise. Often said, but never done. This is the workout status of many people globally. A good exercise routine is a way to cleanse your body. You send out so much of acidic waste and other toxins in the form of sweat. However, you would need stamina to follow your workout regime and that is when you ought stick to the next thing – food.
5. Eat. Eat well. Eat healthy. Eat alkaline. Food decides what you are inside and your inside decides your outside. A paralysis is but a bodily dysfunction of some organ or part in the body. Who knows, maybe it started as a small thing as accumulation of acidic waste. So, eat alkaline diet. Take raw produce than processed foods or acidic foods. Go on a master cleanse at least once in a few months to clear your body of toxins. Drink lots of alkaline water.
Posted: 2011-05-22
Peppermint Tea Benefits
Dried peppermint leaves are used to make a minty, refreshing tea that is highly satisfying both hot and cold. A native of the Mediterranean, peppermint leaves were often used to crown luminaries in ancient Greece and Rome. It continues to be revered for its refreshingly light aroma, as well as its natural, caffeine-free taste.
As well having superior flavor, peppermint tea possesses the following health benefits:
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Posted: 2011-04-15
Salt-Free Seasoning Made Easy
More than half of Americans age 60 and older have hypertension. If you or someone you cook for is among them, you may have tried to fool the taste buds with a commercial salt substitute but found the flavor too bitter.
Well, take heart. Nutrition researcher Judith Wylie-Rosett, EdD, RD, whose book "The Complete Weight Loss Workbook" includes many health-promoting recipes, suggested some much better ways to put zing into low-salt foods. To get started...
It can take a lot of seasoning to make up for the missing salt -- so when you drop salt from a recipe, try doubling one or more of the other seasonings the recipe calls for.
For maximum flavor from herbs and spices, opt for fresh rather than dried.
Choose herb-infused oils and vinegars instead of unflavored ones.
Tasty, salt-free ways to spice up...
Beef. For seasoning that stands up to red meat’s strong flavor, marinate beef for two to three hours in pineapple juice or orange juice mixed with balsamic vinegar, red wine, diced onions and/or chopped garlic.
Chicken. For delicate-flavored lemon chicken, add chopped tarragon, which is subtly bittersweet and minty. Robust chicken Parmesan needs more aggressive seasonings, such as fennel, basil, rosemary, garlic and/or oregano. For stews, add a bay leaf (remove before eating) plus mustard, marjoram and freshly ground black pepper... or use strong spices, such as cumin, turmeric and/or ginger.
Fish. Complement mild-flavored white fish with the tangy taste of yogurt. Mix plain low-fat or nonfat yogurt with dill, ginger, mustard and garlic, then add one tablespoon of mayonnaise per cup of yogurt to keep the yogurt from separating. Use this as a marinade... or serve with the fish as a sauce. Fatty fish (mackerel, bluefish) have a strong flavor that blends well with the hearty taste of curry, lemon pepper and garlic.
Pasta. Instead of salting the cooking water, keep pasta from sticking by using extra cooking water and a splash of flavored olive oil. Drain pasta one minute earlier than you normally would, return it to the pot, stir in whatever sauce you’re going to use and cook them together for that final minute -- so the pasta absorbs more flavor from the sauce.
Soups. For delicate-flavored soups, such as chicken soup, use chopped sage, parsley and thyme to enhance but not overwhelm the flavor. To give zest to hearty-tasting soups, add a splash of balsamic vinegar and/or wine when the soup is almost done.
Vegetables. Stir together two or more types of cooked veggies before serving -- they taste more interesting that way than alone -- and boost flavor with a generous amount of fresh-squeezed lemon juice. Simmer root vegetables in reduced-fat coconut milk mixed with curry. Dress salads with herb-infused olive or sunflower oil... champagne vinegar or vinegar made from sweeter fruits (pears, figs, raspberries)... and some flat-leaf parsley, chervil or tarragon.
Salt? Who needs it?
Source: Judith Wylie-Rosett, EdD, RD, is a professor of epidemiology and population division head for health behavior and nutrition research at Albert Einstein College of Medicine in New York City. She is the author of The Complete Weight Loss Workbook: Proven Techniques for Controlling Weight-Related Health Problems (American Diabetes Association) and has published more than 130 journal articles on nutrition and health.
Posted: 2011-04-13
A Top Cardiologist Reveals the Best Supplements for Your Heart
Put your hand on your heart. How’s it doing in there? For too many women, the answer is, "Not so good." Despite the fact that we try to eat right, exercise and watch our weight, heart disease is still the number-one killer of women in America.
What are we doing wrong? For one thing, we’re not getting enough of the nutrients that our hearts need to stay healthy. "Much of our food is depleted of life-sustaining vitamins and minerals," explained integrative cardiologist Patrick M. Fratellone, MD. "That’s why many people can benefit from specific supplements -- whether their goal is to prevent heart disease or to minimize harm from the particular cardiovascular risk factors they already have."
Here’s how the various heart-healthy supplements work... and the protocols Dr. Fratellone typically recommends based on patients’ particular risk factors. Important: Check with your doctor before beginning any supplement regimen. Some supplements can interact with other supplements or medications and/or cause side effects for people with certain medical conditions.
HOW THE HEART HELPERS WORKCoenzyme Q10 (CoQ10), the energy generator of all cells, enhances the heart’s pumping ability. Caution: CoQ10 may decrease the effectiveness of blood-thinning medication, such as warfarin.
Folic acid, a B vitamin, helps prevent the formation of homocysteine, an amino acid that damages artery linings. Caution: Avoid folic acid supplementation if you have a history of cancer.
Hawthorn, an herb, may strengthen heart contractions and reduce blood pressure by relaxing blood vessels. Caution: Don’t use hawthorn if you have low blood pressure or take a beta-blocker or calcium channel blocker medication.
L-carnitine, an amino acid, increases the heart’s pumping action... and may facilitate weight loss by increasing metabolism. Caution: Don’t use L-carnitine if you have kidney disease.
L-taurine, another amino acid, dilates blood vessels, improves blood flow and helps reduce blood pressure. Caution: L-taurine may not be appropriate if you take diuretic medication or have stomach ulcers.
Magnesium regulates blood pressure and heart rate. Caution: Don’t take magnesium if your blood pressure is already low.
Omega-3 fatty acids, found in fish oil, increase HDL (good) cholesterol... decrease LDL (bad) cholesterol and triglycerides... slow plaque buildup in arteries... reduce the risk for arrhythmia (abnormal heartbeat)... and reduce blood pressure.
Vitamin B-12 inhibits harmful homocysteine formation.
Vitamin D-3 helps prevent inflammation... reduces heart attack and stroke risk in people with high blood pressure... and may protect against heart failure.
Next step: To make use of the information above, you need to know which specific nutrients are most beneficial for you -- and that depends on your personal health status.
TO PREVENT HEART PROBLEMS...
Below is Dr. Fratellone’s heart-protecting supplement protocol (to be taken daily, continuing indefinitely) for the typical perimenopausal or postmenopausal woman who has not been diagnosed with any condition that increases cardiovascular risk. Ask your doctor if you should take any or all of these five supplements. If you take a multivitamin, check which of the nutrients below your multi already provides.
Preventive protocol...
- CoQ10 -- 100 mg daily.
- Magnesium -- 350 mg daily.
- Omega-3s (in the form of fish oil) -- 1,000 mg to 2,000 mg daily of combined EPA and DHA, the most beneficial components.
- Vitamin B-12 -- 1,000 micrograms (mcg) daily.
- Vitamin D-3 -- 1,000 international units (IU) daily.
IF YOU ARE ALREADY AT RISK...
>You may benefit from additional protection if you have a condition that increases cardiovascular risk. Dr. Fratellone said that it is generally advisable to continue taking the five supplements above, though in some cases, a higher dosage is appropriate (as detailed below)... and to consider additional supplements (observing the aforementioned cautions), depending on an individual’s particular health problem.
Ask your doctor about modifying your regimen as follows if you have...
Atrial fibrillation or other arrhythmia
Hawthorn (extract ratio 1:2) -- 20 drops mixed with water three times daily.
Magnesium -- increase to 500 mg daily.
Omega-3s -- increase to 1,000 mg three times daily.
Congestive heart failure
Hawthorn (extract ratio 1:2) -- 20 drops mixed with water three times daily.
Vitamin D-3 -- increase to 2,000 IU daily.
Coronary artery disease
Folic acid -- 1,000 mcg daily.
L-carnitine -- 1,000 mg three times daily.
L-taurine -- 500 mg three time daily.
Omega-3s -- increase to 1,000 mg three times daily.
Diabetes
CoQ10 -- increase to 100 mg three times daily.
L-carnitine -- 1,000 mg three times daily.
Magnesium -- increase to 500 mg daily.
Excess weight (body mass index of 25 or higher)
L-carnitine -- 1,000 mg three times daily.
High blood pressure
L-taurine -- 500 mg three times daily.
Magnesium -- increase to 500 mg daily.
Omega-3s -- increase to 1,000 mg three times daily.
Vitamin D-3 -- increase to 2,000 IU daily.
High cholesterol.
CoQ10 -- increase to 100 mg three times daily.
L-taurine -- 500 mg three times daily.
Omega-3s -- increase to 1,000 mg three times daily.
High homocysteine
Folic acid -- 1,000 mcg daily.
High triglycerides
CoQ10 -- increase to 100 mg twice daily.
Omega-3s -- increase to 1,000 mg three times daily.
Source: Patrick M. Fratellone, MD, is an integrative cardiologist and executive medical director of Fratellone Medical Associates, and an attending physician at St. Luke’s Hospital, Roosevelt Hospital and Beth Israel Hospital, all in New York City. A former chief of medicine and director of cardiology at the Atkins Center for Complementary Medicine, he also has hosted the radio show House Calls with Dr. Fratellone on WWRL 1600 and is the coauthor of You’re on the Air with Dr. Fratellone: Answers to Questions Most Frequently Asked About Supplements and Herbs for the Heart (iUniverse). www.FratelloneMedical.com
Posted: 2011-04-01
Natural Cholesterol Reducers
Despite a decrease in dietary fat and cholesterol as well as about $14 billion a year spent on cholesterol-lowering medications in the U.S. alone, according to the National Center for Policy Analysis, cholesterol levels have continued to rise. The most popular way to control cholesterol levels is with statin drugs (which reduce cholesterol levels by inhibiting a key enzyme involved in the biosynthesis of cholesterol), but like most prescriptions they come with a price: nasty or even fatal side effects. Still, there are plenty of natural methods to reduce high cholesterol.
Cholesterol Basics
1. Cholesterol is a waxy material made up of lipids (fat) and proteins that is made in the liver and carried through the bloodstream via molecules called lipoproteins. High-density lipoproteins (HDL--the good kind) transport fat from cells to the liver and low-density lipoproteins (LDL--the bad kind) transport oxidized cholesterol from the liver to cells.
Contrary to popular belief, cholesterol is an important factor in the body's health and exists in every cell: It is essential for proper brain function, protects cells against neurological dysfunction and free radicals (unstable molecules or atoms), reduces risk of cancer and is necessary for the body's production of vitamin D and hormones such as estrogen, progesterone and testosterone.
Causative Factors
2. The two main factors in high cholesterol levels are excessive oxidation of blood vessels and sugar overload, which increases cellular oxidative damage. One of the biggest causes of excessive oxidation, or damage caused by free radicals, is trans fat such as margarine, fried foods, cooking oil and the oxidized cholesterol in processed foods.
So eat plenty of 'good' fats (monounsaturated fatty acids) like olive or coconut oil, seeds, nuts and cold-water fish, as well as animal-based saturated fats like free-range poultry, grass-fed beef and organic eggs. And reduce or eliminate sugar, which is a primary source of high triglycerides and is linked to a risk of heart disease. Triglycerides are "the chief lipids constituting fats and oils and function to store chemical energy in plants and animals," according to dictionary.com.
Natural Remedies
3. CoQ10 (Coenzyme Q10) supports healthy HDL and prevents excessive oxidation of LDL. Statin drugs reduce CoQ10 in the body. Suggested dose: 30 to 90 mg daily.
L-carnitine works with CoQ10 to support healthy cholesterol. 250 to 1,000 mg daily.
Garlic reduces triglycerides and LDL. Suggested dose:
4 fresh cloves daily or 6,000 mcg allicin (garlic's key enzyme) daily. Note: garlic thins the blood, so don't overdo it if you are on a blood thinner.
Digestive enzymes break down food and help with digestion, resulting in less absorption of fat.
Probiotics promote healthy cholesterol by converting it into a less absorbable version and thereby helping to eliminate it more efficiently. Suggested dose: 1 to 2 capsules daily.
Milk Thistle is an antioxidant specifically aimed at detoxifying the liver. 70 to 200 mg daily.
Pantothenic acid (vitamin B5) and its derivative pantethine, a more active form, reduces total cholesterol, LDL and triglycerides and raises HDL. 400 to 900 mg daily.
Cod liver oil lowers triglycerides and elevates HDL, as well as supports heart health. 2,000 to 3,000 mg daily (unless you eat at least 12 oz of fish per week).
And finally, don't forget to exercise! Thirty minutes of moderate exercise a day increases HDL levels and decreases LDL levels.
Healthy Cholesterol Levels
4. Total cholesterol--200 milligrams per deciliter
HDL (good)--50 mg/dl or higher
LDL (bad)--130 mg/dl or lower
Total cholesterol/HDL ratio--4 or lower
LDL/HDL ratio--2.5 or lower
Triglycerides--150 mg/dl or lower
Posted: 2011-03-15
Vinegar to Lose Weight (Lower Blood Sugar, Too)
Mark A. Stengler, NMD
La Jolla Whole Health Clinic
Vinegar has been used as a folk medicine for such things as headaches and indigestion. Now several studies reinforce its benefit for weight management and blood sugar control. Researchers believe that it is the acetic acid in any type of vinegar (apple cider, balsamic, white or red wine) that produces this effect, interfering with enzymes involved in the digestion of carbohydrates and those that alter glucose metabolism (so that insulin does not spike).
One recent study found that mice fed a high-fat diet -- and given acetic acid -- developed up to 10% less body fat than those not given acetic acid. Another 2007 study found that having small amounts of vinegar at bedtime seemed to reduce waking blood glucose levels in people.
More studies need to be done on vinegar, but it does seem that people can benefit from sprinkling vinegar on salads... adding a teaspoon to marinades... and adding a few drops to mustard. For blood sugar balance (for those with diabetes or on diabetes medication) or weight loss, dilute one to two tablespoons (some people start with teaspoons) in an equal amount of water -- and drink it at the beginning of a meal.
Source: Mark A. Stengler, NMD, a naturopathic medical doctor and leading authority on the practice of alternative and integrated medicine. Dr. Stengler is editor of the Bottom Line Natural Healing newsletter, author of The Natural Physician’s Healing Therapies (Bottom Line Books), director of the La Jolla Whole Health Clinic in La Jolla, California, and adjunct associate clinical professor at the National College of Natural Medicine in Portland, Oregon. To learn more about his work, visit www.drstengler.com.
Posted: 2011-03-08
