July 2008 PDF

Shining some light on the risks of sunscreen

Where were all those towering displays of sunscreen products a century ago? Look at old photos of a day at the beach and you’ll note the ladies wearing dresses with stockings. Men donned bathing suits that covered their torsos, a good part of their legs, and sometimes even their arms. (Wouldn’t our grandparents be shocked to see what passes for a bathing suit these days? More like a birthday suit!)

Yet the risk of melanoma in the 1930s was one out of 1,500. Now, it’s one out of 80.

What’s going on? I’ll give you a hint—it has nothing to do with the ozone layer.

As a doctor, I have a front-row seat from which to observe the bitter argument going on behind closed doors about whether sunscreen is more a risk than a reward. And now, I’m taking you to the show. You’ll see that mainstream doctors may be well-intentioned but their bickering and conflicting advice is a menace to your health and won’t matter at all if you’re diagnosed with a deadly cancer.

10 percent effective?

The development of sunscreen has led many folks to believe they can spend endless hours in the sun without any danger of skin damage. Banish that thought immediately. And, as I’ll explain, there are good reasons to avoid sunscreens altogether.

Of course, if you’ve stepped foot in a doctor’s office in the past decade, have access to television, radio, or the Internet, or are one of the dying breed that still read an actual newspaper, you’ve probably gotten the message that you should slather on the sunscreen. But most of these products do a lousy job of protecting against UVA rays, the longer ultraviolet wavelengths that cause melanoma—the most lethal form of skin cancer.

Why is this such a critical product flaw? Of all the UV radiation that the earth—and you—get from the sun, UVA makes up a whopping 95 percent. These rays can penetrate your skin down to its lowest levels, which is what makes them so dangerous.

Most sunscreens do a fair job of protecting against UVB sunlight, which can cause basal and squamous-cell cancers, as well as premature skin aging, but they’re not effective in blocking UVA light. In fact, they only absorb around 10 percent of it. Imagine if we tried to put cops into bullet proof vests that only blocked 10 percent of bullets. You can bet those vests wouldn’t be the media darlings that sunscreens have become.

Forget everything you thought you knew about a sun/cancer link

As shocking as it sounds, there’s even recent evidence to suggest that more sun exposure protects you from melanoma. Research has shown that people with more sun exposure, sunburns and evidence of skin damage from the sun (called solar elastosis) are less likely to die from melanoma. Also, up to one in five melanomas occur on skin sites that receive minimal exposure to the sun, such as the trunk or feet. However, I don’t advise that you try the extreme sun approach as a cancer prevention strategy. Remember: Moderation in all things.

A million cases of skin cancer are diagnosed every year, but only about 60,000 are melanomas. However, melanomas are responsible for 8,000 deaths a year. About 2,000 die from basal-cell carcinoma or squamous-cell carcinoma, the other two skin cancers that are caused by UV (but in these two cases UVB) rays. Left untreated, both will grow but less quickly. Most are picked up on routine skin exams in plenty of time to remove them during a minimally invasive, outpatient surgery. They’re a major nuisance and sometimes disfiguring, but—unlike melanoma —rarely fatal. They account for only about one out of every thousand deaths.

Melanoma, however, can quickly spread to your internal organs and kill in a matter of weeks. Caught before it spreads beyond the skin, melanoma is 99 percent curable. Once it reaches your internal organs, it’s almost impossible to stop.

A witch’s brew of untested chemicals

Given the risks posed by melanoma and other types of skin cancer, it’s no wonder that you’ve probably covered yourself with some coconut-smelling concoction at one time or another. But sunscreens are part of a larger problem that often occurs with products that are supposed to be safeguarding our health: They were unleashed onto the market with no concern about testing or the potential harm they could pose to you and your loved ones.

The truth—and you won’t find this on a bottle of sunscreen—is that many sunscreens contain a disturbing mix of ingredients that may actually damage your skin—the very thing they’re supposed to protect.

How is this happening? It all comes down to the almighty dollar. Many sunscreens are marketed without the proper testing because of cost considerations. But, as you well know, when corners are cut, there’s always a price to be paid. Unfortunately, the burden has been shifted to us—and some of us will pay with our lives.

One common ingredient of sunscreens is benzophenone. It can cause allergic reactions and irritation to your skin. That’s the same problem that PABA presented, which has since been removed from most sunscreens. But what’s even more worrisome about benzophenone is its ability to mimic estrogen. Estrogen-sensitive breast-cancer cells were found to multiply when exposed to benzophenone in a test tube. This is especially troubling, since benzophenone is absorbed through the skin much more easily than other sunscreen ingredients. One study showed benzophenone present in 97 percent of people tested, and other research results turned up traces of the chemical in urine samples five days after its last use. In short, benzophenone is dangerous and it tends to linger.

Here are more chemicals to avoid:

• Homosalate: Test-tube experiments revealed that it acts like estrogen—making it an unacceptable option, as it can wreak havoc on your body.
• Octinoxate (or octyl methoxycinnamate): Different name, but presents the same problem—it acts like estrogen in your body.
• Padimate-O: This UVB-blocker, a derivative of PABA, has been linked to DNA damage. This has the potential to lead to cancer.

Even aluminum is present in certain sunscreens—and the makers don’t always include it on their ingredient labels. Aluminum is able to permeate your skin, and it causes oxidative stress wherever it goes. That’s why it has been linked to the formation of amyloid plaque—the hallmark of Alzheimer’s disease. (I wrote about this extensively in the April 2007 issue. You can read it in the archives at www.healthrevelations.com.)

There are a slew of chemicals to avoid—some with ridiculously unpronounceable names. I’m going to place a “Sun-Smarts” card on my Web site for you to download, clip, and take with you to the store. While I think it would be a terrific brain challenge to try to memorize all of those 25-cent words, I think a cheat sheet would be more effective.

But if you don’t have Internet access or forget to bring the list with you, the rule from the old Breyer’s ice cream commercial is a good rule of thumb: If you can’t pronounce something that’s on a label, it shouldn’t be in there.

Bickering docs

As I mentioned earlier, there is a bona fide war going on in the medical community over sunscreens. In one corner we have the dermatologists. Battling them are the endocrinologists, who treat hormone problems. The controversy swirls around the “new” vitamin D findings. I’m sure you’ve heard about them, since the mainstream media has glommed onto it as if it were the medical find of the century.

I’ve been talking for years about the importance of getting enough vitamin D and sun. And now statistics show that about 50 percent of Americans appear to be vitamin D deficient—and you may very well be one of them. Your body depends on this key multitasker to support a healthy immune system, strong bones, and mood maintenance and to protect against most cancers. And while it’s called a “vitamin,” it’s actually a hormone made from cholesterol.

The endocrinologists, who are doing the real research, are suggesting that you “get a few minutes of direct sunlight before slathering on the sunscreen.”

But dermatologists counter with, “Do as we say and put the sunscreen on immediately, and then again every two hours.” I think they’re feeling a little touchy for overlooking the vitamin D story and making recommendations that may have contributed to deficiencies—which would explain the stubborn, digging-in of their collective heels. Stubbornness doesn’t make them right, though. Because while they’re bickering, you’re left holding a plastic bottle of goop—when all you really want to do is enjoy your day on the beach.

This dangerous, corporate-driven, dogmatic mentality has affected our safety for too long. The problem is this: Consumers mistakenly assume that companies have done their due diligence before bringing products to market, as if those chemical companies are going to actually fund a well-designed, long-term study that has the potential to quash their newborn brew. Please!

Closer examination usually reveals inadequate or shoddy research. A sunscreen company, for example, may tout research or an endorsement from an “expert” who may be a prominent professor at a medical school—but also just happens to be on a particular corporate party’s payroll.

Have those experts ask their lawyers for a strict definition of “conflict of interest.” In the meantime, I want you to skip the sunscreen.

Common-sense medicine

You may be stunned by my last recommendation. After all, it goes against everything you’ve probably been told up to now. “No sunscreen?!” you say. “But I’ll burn to a crisp.” But no sunscreen doesn’t mean you go with nothing. You will need to invest in a good sunblock.

Here’s the difference: UV light is absorbed by sunscreens. That’s not good, as you’ve seen. But UV light will bounce off of sunblocks— which is exactly what you want in your protection. Titanium oxide and zinc oxide are effective sunblocks, because they sit on the skin without being absorbed. But that’s also a sticking point, because some of these products, when applied, look like greasepaint. Still, they look better than a tumor—so this is one time to let vanity slide.

When it comes to protecting yourself, the benefits of skin products run a distant second to those of rational sun-moderation strategies, such as long clothes and large, wide-brimmed hats and spending time in the shade. Avoid sunburns, plain and simple. A sunburn is not only uncomfortable but has been associated with increased risk of all three of the skin cancers. And if matters of vanity are the things that move you, be aware that sun damage accounts for up to 90 percent of all visible skin aging (translation: wrinkles).

Having a history of skin cancer in your family, having numerous skin moles, and being a light-skinned blonde or redhead all increase your risk of skin cancer. So if you fit into any of those categories, you’ll need to be especially careful to get less sun. (Multiple skin moles alone can make your risk of cancer six times greater.) People of English, Scottish, Welsh, Irish or Scandinavian ancestry tend to be at greater risk as well.

Clearly, as is the case with most health matters, your sun strategy will need to be individualized. But for most people, I recommend at least 10 minutes of sun exposure—without even sunblock—every day.

Protect your skin from within

It’s not just what you’re slathering on the outside that counts. You want to be conscious of what you’re doing to protect your skin from the inside as well. Healthy omega-3 fats support good skin health. One study was done with people who have photodermatitis, a type of allergy to the sun that causes greater sensitivity to UV rays. They were given fish-oil supplements, and their sensitivity decreased.

Good food sources of natural omega-3s include deep-sea, cold-water fish like salmon, mackerel, herring and sardines. Plant sources include flaxseed, hemp, Salba, walnuts and purslane. Purslane has been considered a weed by many a gardener but has recently been found to contain more omega-3 content than any other plant. You can now grow your own source of omega-3, with many seed suppliers offering this “weed’s” seeds for sale. I recommend you contain them in pots, though, so they won’t take over your garden.

If you elect to take a fish-oil supplement, take a total of 1,000 to 2,000 mg EPA+DHA. If you’re also eating fish, you won’t need as much. A good alternative is cod liver oil, which, though still fish-based, contains vitamins D and A. Vitamins D and A confer a variety of general health benefits, including protection against skin cancer that will give you a safer day in the sun. Unless you spend a lot of your time outdoors, you can use cod liver oil in place of the regular fish oil.

Recommended sun products for a safer day in the sun

• Burt’s Bees: This company offers chemical-free sun products that contain titanium oxide. I use it myself and like it. It goes on white but blends into your skin a few minutes after application. (www.BurtsBees.com)
• Dr. Hauschka: I especially like its Sunscreen Stick SPF 30 (which contains micronized titanium dioxide). (www.drhauschka.com)
• JASON Naturals: The product I like is Earth’s Best Organic Sunblock, Chemical Free SPF 30+ (zinc oxide and titanium dioxide). (www.drugstore.com)

Your brain can be what it used to be

Most of the people I know over the age of 50 start noticing their memories aren’t what they used to be. They’re sensitive to even the tiniest reduction in brainpower. The worrying about it alone can create more memory hiccups, and next thing you know, you’re on a merry-go-round of fear.

The good news is that reduced brain function does not have to be an inescapable part of aging. In fact, scientists recently proved that your brain has the ability to retain the flexibility of your youth. Neuro- scientists call this ability “plasticity,” and the way to trigger it is to use your brain for positive mental tasks and to give it the nutrients it needs— so it can mold in the right direction.

And I’m going to show you how.

Here are nine successful brain-boosting nutraceuticals—plus one mind-body therapy—that are critical for preserving your brain’s youthfulness:

Brain cell booster

Phosphatidylserine (PS) is a key component of your brain-cell membrane and is necessary for effective cell-to-cell communication. It also ensures normal memory and brain function. There have been well-designed studies that have shown an improvement in cognitive performance for folks with mild cognitive impairment—and even those with Alzheimer’s disease. I recommend you take 100 mg per day of phosphatidyl-serine to promote optimal brain function. If you have some degree of cognitive impairment, I recommend you take up to 300 mg per day. You can find it in vitamin shops, and even your local grocer should stock it.

Oxidative stress-busters

Proline-rich polypeptides (PRPs) are crucial, because they reduce oxidative stress in your brain. They also slow the accumulation of beta-amyloid, that neurotoxic bedfellow of Alzheimer’s disease. PRPs can be extracted from bovine colostrums, which contain an immune-boosting component that’s normally passed from mother to baby immediately following birth. Taking proline-rich polypeptides helps your body to respond optimally when dealing with an assault of stressors. I recommend CogniSure™ from Metagenics. Check out www.metagenics.com to find an authorized provider.

Traditional Chinese moss for memory expansion

There’s currently a study under- way at Massachusetts General Hospital that is analyzing Chinese club moss for its powerful memory-enhancing properties. The researchers are finding that taking 400 micrograms per day is about three times as effective in improving memory as is taking Aricept, the commonly prescribed drug for Alzheimer’s. Aricept is expensive and, frankly, feeble compared with Chinese club moss, a long-revered treatment used in Traditional Chinese Medicine for memory problems and fever. Its success with fever points to an anti-inflammatory effect. I recommend a Metagenics product called Ceriva.™ Take 100 to 200 micrograms per day. If your memory just has a little bit of rust on it, you can expect to see a benefit.

A key nutrient for your neurotransmitters

Choline is a precursor to the neurotransmitter acetylcholine, which you require for memory and learning. It’s considered an essential nutrient, as it increases acetylcholine levels and supports healthy functioning of the important fatty membrane within your brain cells. Research is discovering that choline can improve memory in people with Alzheimer’s. Japan and Germany have approved it for use in treating stroke and Parkinson’s disease. It’s available through numerous companies as citicholine or CDP choline. I recommend 250 to 500 mg per day.

A fungus that repairs nerve cells

Medicinal mushrooms are the focus of increasing interest by medical researchers in this country. Lion’s Mane has been prized for its digestive-system support and brain-tonic properties. It promotes the production of nerve growth factor (NGF), which plays a key role in nerve-cell repair and survival—in the brain and the rest of the body. New Chapter offers a product called Mental Clarity that provides it along with a combination of cordyceps, reishi and pearl oyster.

The king of antioxidants

Known as the “king of anti-oxidants,” alpha lipoic acid supports the brain’s energy-producing mitochondria. It also protects against oxidative stress and age-related deterioration that can lead to loss of brain function. It’s a valuable multitasker in your body, supporting liver health and improving insulin signaling and glucose metabolism. For general support, take 100 to 200 mg per day. Find it together with acetyl-l-carnitine, another brain-energy preserver and memory-protector, in a formula called Juvenon. Call (800) JUVENON. (Translation: 1-800-588-3666.)

A spicy number for fighting brain plaque

Curcumin is found in turmeric, popularly used in curry dishes throughout the world. Medical researchers grew excited over it when they noticed that in countries where curry is a mainstay, Alzheimer’s disease is almost as uncommon as scurvy is in the United States. Curcumin is a neuroprotective antioxidant that also appears to stimulate the immune system’s capacity to scrub the Alzheimer’s brain of beta-amyloid plaque. Turmeric is a golden-yellow spice that can be added to many dishes, such as soups, chili, and rice-based recipes. There are also several good products on the market. New Chapter offers Turmericforce,™ and Nature’s Way offers Standardized Turmeric —both sound, widely available products.

An aquatic plant with a 3,000-year history

Bacopa is a long-revered herb of the Indian Ayurvedic tradition (an ancient system of health care). It’s used to balance and calm the mind, improving memory and learning. I’ll bet you’ve noticed that when you’re frazzled, nothing stays in the memory bank for long. Studies show that bacopa reduces anxiety as well as drugs like Valium, but without their potential side effects, which can include confusion and memory loss. Scientists are working to unlock bacopa’s secrets, but there’s evidence that it may protect the hippocampus (the brain area associated with memory) from the damaging effects of cortisol. Most studies successfully used a daily dose of 300 mg, and benefit was seen after a couple of weeks’ use. You can get it teamed up with ginkgo from Planetary Herbals (www.planetaryherbals.com) or in a smart-combination product like Neurozyme from New Chapter.

An antioxidant for protecting your brain cells

Carnosine is an effective anti-oxidant that helps clear out damaged proteins from brain cells. It also protects against the damaging effects of beta-amyloid, that destructive protein which gunks up the brain in Alzhei-mer’s sufferers. I’m especially interested in its ability to oppose glycation, which is the process where sugar molecules glom onto cells, causing inflammation and loss of function. Glycation is associated with diabetes, but it also accelerates the aging process. Take 100 to 200 mg per day of carnosine (also packaged as l-carnosine).

A workout for your brain

Here’s the only non-nutraceutical therapy on our list. Think of EEG biofeedback as a way to train your brain to do a better job of managing all its functions. As with physical training, your object is to challenge your brain to adapt to a higher level of fitness. It’s useful for depression, anxiety and poor sleep and also improves concentration and focus. It does take a commitment—20-session programs are common, and insurance may not cover it. But I’ll tell you that your brain is well worth it. EEG biofeedback can literally show where the brain isn’t functioning properly. You can go to www.eegspectrum.com to locate a professional who offers it.

Premature brain aging is evident when you have short-term memory loss or are unable to learn new information. Some memory complaints that are more serious include the following:

• Regularly forgetting recently learned material
• Misplacing things in the most unlikely places (putting the coffee can in the dryer, for example)
• Having problems with language, such as your ability to read and write
• Experiencing difficulty in performing once-familiar household chores
• Losing track of time or your physical location
• Noticing dramatic changes in your mood

These potentially signal Alzhei-mer’s disease. The prime suspects leading to Alzheimer’s, and even brain-tissue degeneration and an eroded memory, are the twin demons of rampant inflammation and oxidative stress. You need a strong plan in place. It’ll help you to combat the multiple, random prongs of aging instigators so that your brain can continue to form vibrant connections well into old age.

Dr. Inglis recommends…

You’ll achieve your best success by working under the supervision of an experienced practitioner who can custom tailor/ individualize an approach suited to your specific needs. Begin your search by going to www.functionalmedicine.org

Forgotten cures
A versatile remedy from yesterday’s medicine cabinet

You may get a sour-pickle look on your face at the very mention of castor oil. Who can forget that loving spoonful of viscous oil our mothers forced between our pursed lips?

Well, as with many things in life, mom knew best. So, please hear me out and give this remedy the revisiting it deserves.

Castor oil is a classic example of a safe, effective cure right at our fingertips that gets overlooked because of its reputation, and also because it just seems outdated and too good to be true.

But I guarantee you that if drug companies could patent it, they’d put a gazillion dollars into advertising castor oil and it would be the next blockbuster for every ache, pain and superficial skin infection. Lucky for you and me, they can’t touch it—so it’ll remain one of the most reasonably priced remedies around.

Despite its reputation as a laxative, I frankly don’t favor it for that use. Most people suffering from constipation are much better off making sure they get enough fiber in their diet from fruits, vegetables and cooked whole grains (except rice, which binds you up).

I have my patients use castor oil as a topical pain reliever for abdominal cramps, headaches, bursitis-related inflammation, muscle pains and injured joints. Women can use it for breast inflammation as well.

Castor oil can also be used to treat sinusitis, as it soothes the associated inflammation while providing significant antibacterial action to remedy the underlying problem.

It can also boost immune-system response in order to promote healing, so is useful in treating infections.

For the topical applications I mentioned above, you’ll want to use cold-pressed castor oil. Soak a piece of flannel cloth in it and then apply the cloth to the affected area. Keep it there for 30 to 60 minutes. You can place a hot water bottle or a heating pad on top. The heat, besides having a soothing effect, improves absorption of the oil into your tissue. To get the maximum immune-system impact, continue the treatment once or twice daily for three to seven days.

There’s not a lot to it, but it sure is effective. This is the charm of old-style remedies—you won’t find a lot of fuss involved with their use, and no side effects when they’re used topically.

I checked around my community and found that most nurses I spoke with were well aware of the healing powers of castor oil. A recent study actually showed that castor oil works better than Vaseline in reducing pain in a procedure called extracorporeal shock-wave therapy (used to treat kidney stones). A shock wave is applied to the abdomen in order to break up kidney stones so you can pass them. If you’ve ever been through this procedure, you know it feels similar to being jabbed hard with a finger constantly for about 45 minutes to an hour. If castor oil can take the sting out of that, I’ll bite.

In fact, when it comes to pain relief, castor oil is one of the safest options out there. When you place castor oil up against the usual risky alternatives—drugs like Tylenol, Bufferin, Advil and Aleve—castor oil is hands-down the common-sense choice. These drugs are risky because they can cause stomach trouble, from upset stomach to bleeding, and in some severe cases, liver damage.

Your Questions Answered
Bring tears to your eyes—without a prescription

Q. I developed hot flashes and mood changes after menopause a couple of years ago. I’m 55 now, and while that initial problem cleared up, I ended up developing a dry, gritty feeling in my eyes a few months later. I buy an artificial-tear preparation from my local drugstore, but sometimes I need to apply it five to six times a day! What is the best—and safest—way to fix this problem? ––B. Rainey, Minneapolis, MN

A.You have dry eyes (kerato-conjunctivitis sicca), which can result in symptoms ranging from severe pain, itching, redness and blurred vision to that gritty sensation you described. It affects women more than men, with the common cause being the decreased estrogen levels of menopause.

Other causes include such auto-immune diseases as Sjogren’s syndrome, rheumatoid arthritis, lupus and thyroid disease. A less-common cause is the presence of structural defects in tissue surrounding the eye, resulting in physical blockage.

Many common drugs can also cause the problem: diuretics like hydrochlorothiazide (used to treat high blood pressure), tricyclic antidepressants (i.e. Elavil), opioid pain medications, and osteoporosis drugs (i.e. Actonel and Fosamax) are all potential culprits. Believe it or not, over-the-counter eye drops such as Visine can cause dry eyes, as can LASIK surgery.

And as many postmenopausal women have learned the hard way, estrogen hormone replacement therapy can be the underlying cause of dry eyes. If you’ve been on Premarin or another conjugated estrogen (those chemical soups made from the urine of pregnant horses), find a doctor who will take you off it (without giving you a hard time) and switch you over to bio-identical HRT. Check with your nearest pharmacist. (Go to www.iacprx.org to find a local practitioner.)

If left untreated, dry eyes can cause permanent scarring of your cornea which can ultimately impair your vision. Fortunately, most people treat it, because it’s too uncomfortable to ignore.

Breathing trouble in exchange for eye relief?

Conventional treatment for dry eyes is limited to adding tears (the artificial tears) or conserving tears, in which tear ducts are surgically blocked (either temporarily or permanently) with a procedure called punctual occlusion. It sounds as if you’re not getting the results you want from over-the-counter artificial-tear preparations, and I’m not surprised. These products contain preservatives that can irritate your already sensitive eyes, so it’s best to stay away from them.

There’s also a new drug on the market called Restasis that eye doctors like to use, which is an eye-drop version of a 35-year-old drug called cyclosporine. Don’t expect this drug to solve the problem either.

When Allergan first tried to get Restasis approved in 1999, it was turned down when a study involving 877 patients showed no benefit. Then, additional company-sponsored studies came along showing benefit, and it’s now widely used by doctors. The trouble is, nearly one in five people who use Restasis experience eye burning. Other side effects include rashes, itching, swelling, dizziness and difficulty in breathing. Imagine going to get a dry-eye condition treated and leaving with a breathing problem instead. That’s a trade most of us wouldn’t make.

Moisten bone-dry peepers––naturally

Try this before you end up on a drug: Take 1 to 3 teaspoons of cod liver oil. Cod liver oil has vitamin A, which supports and helps heal the eyes. You can pick up Carlson’s brand or Nordic Naturals’ brand. For topical care, I recommend a product called Tears Again® Advanced™ Liposome Eyelid Spray (which contains vitamins A, C and E in a highly penetrating form you apply to your closed eyelids) and another one called Tears Again® Liquid Gel Drops (which contains a common eye lubricant, carboxymethylcellulose sodium, in long-lasting gel form without preservatives). You can get these products at www.ocusoft.com. Go to the patient catalog and click on “dry eye therapy.”

Additional supports should include a whole-food diet with a wide variety of deeply colored fruits and vegetables, a room humidifier, and protective eyewear for the outdoors and for swimming. Also, if you find yourself glued in front of your computer, blink. People blink on an average of 14 times per minute, but this tends to slow down when you’re concentrating on a monitor. Other environmental triggers include sun, dry, windy air and heat, so be mindful of putting yourself in situations for too long that could make your symptoms worse.

January 2008 PDF

Want to add 10 years to your life? Then watch your mouth

I know, I know: You don’t have time to make or keep a dental appointment. It’s one of those things you’re planning on getting around to. That is, after the kids are settled (even if they’re in their 40s), the dog has had her grooming appointment, and the cobwebs have been vacuumed from the ceiling corners.

The list of excuses goes on and on, so if I didn’t include your favorite, just fill in the blank. Or maybe your teeth just aren’t something you think about.

But what if I told you that you could add up to 10 years or more to your life just by having a healthy mouth? In my practice, I’ve found that this type of information tends to make people sit up and listen (even when nothing else would).

You see, while life continues to get in the way, over 400 families of bacteria are busily setting up shop in your rosy-pink gums and are breeding away. It’s a hospitable environment, you’re leaving them in peace—and they’re taking full advantage of it. They’re actually creating a portal so that an array of major degenerative diseases can worm their way in.

Gum disease is the opening salvo, considered degenerative in its own right. It mines its way through your gums and into your bloodstream, where it will allow the deposit of toxins.

The health of your mouth is something you can no longer ignore. It’s a priority you need to attend to this year—and I recommend that you get on it right away (well, as soon as you’re done reading this article).

What’s hiding in your gum line?

Have you ever seen one of those special news reports along the lines of “What’s hiding in your kitchen sponge?” I wish I could show you a real-life action film of the toxic stew lingering underneath your gums when these bacteria get the upper hand. You’d run to call your dentist so fast, you’d twist an ankle.

Here’s a scary fact: Nine out of 10 adults have some evidence of gum disease, but few of them realize it. Many folks count on the fact that if something’s wrong, they’ll have some pain to signal the trouble. Nope. You generally don’t experience any pain in the early stages. And like a lot of chronic degenerative diseases, this provides ample time for tissue loss and destruction to gain a foothold.

Most forms of gum disease are due to bacteria in the plaque that builds up along your gum line. These bacteria are literally irritating guests, known to produce a lot of garbage in the form of toxins and free radicals. This is damaging to your gums (sort of like a guest taking an ax to your furniture), and the tissue begins to deteriorate. Once the tissue is eroded, the bacteria take the opportunity to slink into your blood —where they’ll begin to circulate throughout your body. And this is where your trouble begins—chopping off up to 10 good years or more of your lifespan.

Once these bacteria have invaded your bloodstream, a chain reaction of long-term, chronic systemic inflammation is unleashed. In fact, gum disease is one of the more common causes of an elevated C-reactive protein (the blood test marker for inflammation in your body). When I see an elevated level (above 2.0), I always check to see if neglected dental care is a factor. Inflammation is a key contributor to and very likely the ultimate underlying cause of the many chronic diseases that plague our modern society.

That could explain why men under the age of 50 with gum disease are three times as likely to have a heart attack. Studies repeatedly show a link between heart disease and gum disease. Think about it: Both involve plaque build-up, which is never a good thing.

Gum disease with bone loss can lead to a three-times-greater risk of stroke and has also been linked to lung disease and rheumatoid arthritis.

How does it begin?

Never too early, never too late

There’s a list of causes that’s as long as your arm. (I’m not kidding: See the sidebar for some common ones.) One factor none of us can control is that we’re aging —even those just turning 10 years old. Would you believe that gum disease is prevalent in 15 percent of kids that young? And it just keeps climbing off the charts, with about 90 percent of us having it by age 65.

Another factor you can help is nutrition. Nutritional deficiency is a big problem when it comes to the health of your teeth—and maybe that’s why as you age, the statistics for gum disease get worse. Think about it: You have a lifetime of poor nutrition catching up with you.

Just like any other part of your body, your gum tissue and teeth need vitamins and minerals. Vitamin C is paramount for gum health. (Think of that old maritime curse, scurvy.) Calcium and phosphorous work together to provide strength to your teeth and the underlying bone structure. Zinc, copper and manganese are still more minerals that are required for a healthy mouth.

But good luck getting what you need if you follow the Standard American Diet, because it’s chock full of nothing. You may as well suck down air, for all the good it does you. In fact, it actually causes harm. Heavy on the processing, stripped of its nutrients––it’s insanity packaged in pretty wrapping in (somewhat) edible form.

Dr. Weston Price, a dentist in private practice at the beginning of the last century, spent a year traveling extensively throughout the world looking at the link between nutrition and teeth. He even visited “primitive” cultures (who could actually teach us a thing or three), and found a common theme. Anytime natural local foods were replaced with our Western “refined” foods (“Refined?” Talk about putting on airs!), the result was a steep decline in dental health. He took pictures the world over as evidence and published a now-classic book on his findings, Nutrition and Physical Degeneration.

His work and good old-fashioned common sense spawned a new line of thinking among the dentifrice crowd, which brings us to modern day.

Is everything about money?

Biological dentistry is a designation you may have already heard about. These are dentists who are becoming more aware of the gunk being dumped into their patients’ bodies—and want no hand in it. That includes the controversy over mercury fillings and about the adding of that toxic waste we’ve come to know as fluoride into our drinking water. There are still professionals in the world who wish to practice medicine in order to heal, not just to profit.

This growing field, also known as holistic dentistry, looks at a lot more than just our gaping maws. These dentists realize that there’s a synergistic relationship between your teeth, the foods you eat, and your entire body. By synergistic, I mean that all these things are working together—and that can be good or bad, depending on what you’re putting into the pot.

Unfortunately, these dentists have found themselves harassed by the disapproving mega-monopoly known as the American Dental Association. The ADA is evidently not immune to the same type of dependency that plagues the FDA: profit-reaping. Any dentists who think outside of the cash box are considered traitors to the cause, and some have been censured for their noble efforts.

So what can they do for you? A good biological dentist can advise you on the potential risks of root canals (yes, there are risks) and the right way to prepare for deep scaling, where the dentist goes under the gum line to clean up the mess. He’ll also take into consideration your overall health and look at nutritional factors—something you won’t get in an ordinary dentist’s office. If you’d like to see this type of dentist, go to www.mercuryfreedentists.com for a listing of practitioners by state.

How to tell if you have lifespan-shortening gum disease

Almost 100 years ago, the founders of the Mayo Clinic said this: “A person with a healthy mouth will live 10 years longer.” (Why do we so easily displace true wisdom?) And while you might not feel any pain or discomfort to give you fair warning of an unhealthy mouth, there are some signs and symptoms for you to look for. For starters, as a reaction to infection, your gums may be puffy and swollen. Also, consider it a warning if your gums bleed when you brush or floss.

Can you wiggle a tooth with your tongue? Not a good sign. Bad breath and mouth sores are some other unpleasant clues. And if you wear any sort of dental appliance, make sure it still fits properly. Misalignment leaves room for bacteria to barge in.

If your gums are receding and look like they’re being chased back into your head, that should have you begging your dentist’s receptionist to bump you to the front of the appointment line.

As you wait for your appointment, here are a few things you can start doing immediately:

1) Supplement: Grape-seed extract, vitamin D, and CoQ10 you can read more about in this month’s Top 10 on page 4. They’re vital for healthy teeth and gums.

2) Whole foods diet: Plenty of fruits, vegetables and whole grains will take care of the vitamins and minerals needed for a healthy mouth, such as vitamin C, calcium and magnesium. Choose lean and unprocessed pasture-fed beef, free-range poultry and eggs, and organic dairy products. Eating healthy will go a long way in supporting good overall health.

3) Proper brushing: Brush for a total of two minutes. Use a soft Radius brush (that’s what I use) or a Sonicare electric toothbrush. Start with the front of your upper teeth, moving right to left. Keep the brush at a 45-degree angle on the gum line. Do 10 light side-to-side strokes, two to three teeth at a time. Repeat, but do up-and-down strokes.

That’ll get you started. I’ll be giving you more tips next month on getting the healthiest mouth possible.

Common causes of gum disease

1) Nutritional deficiencies
2) Diet full of highly processed foods
3) Excess alcohol consumption
4) Diabetes
5) Stress
6) Bruxism (teeth grinding)
7) Smoking
Chewing or dipping tobacco
9) Poorly fitting false teeth
10) Chronic nail biting
11) Overzealous brushing and flossing
12) Stuck foreign bodies (popcorn hulls, tomato seeds, toothpick pieces, etc.)

Top 10 Supplements for optimum health

Many of my patients tell me that when faced with an aisle packed with innumerable supplement selections, they get confused. (If you’ve recently shopped for vitamins, I’m sure you can relate.) Knowing my patients’ medical and lifestyle histories helps me in guiding them in what would be appropriate to take.

But I also want to offer some guidelines for my readers, since many of you have written in asking for advice on this very topic. I’ll tell you the same thing I tell all my patients: Food first. When it comes to getting the nutrients you need, nutritious whole food truly is your health ally.

Vitamins and minerals are best when ingested straight from the forms they evolved in. Within those forms are the materials needed for optimum uptake and utilization by your body’s multitude of cells. As humans, we’ve been ingesting our primary nutrition through food for thousands of years—and that’s the form our bodies are most accustomed to.

With that said, there are several supplements that are key players in my practice. Let’s face it: It’s not easy to get everything you need from food when you lead the hectic lifestyle we all seem to lead these days. And supplements have immense therapeutic value when used for the right reasons and under the right circumstances.

One of the first things you need to do is ask why you’re taking a supplement. Then ask yourself how long you’ll need to take it. For a few of the following supplements, some folks may be able to use them every day for the rest of their lives. Others can be used intermittently as the need arises and still others for a limited period ranging from months to a few years to allow healing to take place.

Some of the supplements I chose because many or even most people probably don’t get enough of them in their diets. When you correct a functional deficiency of a key nutrient, all sorts of problems can improve. Then there are other supplements I’ve included because of their incredible healing and health-promoting powers.

1) Get into a sunshine state
Over 50 percent of folks living north of the Mason-Dixon line are deficient in the “sunshine vitamin,” otherwise known as vitamin D. It’s actually a hormone, giving the body directions as to how to regulate the absorption of calcium and phosphorus. It’s also an anti-inflammatory, protecting you against cancer, osteoporosis, heart disease, high blood pressure and diabetes. It helps keep your muscles strong too, which helps to prevent falls. The best source is the sun. You’ll want to get at least 20 to 30 minutes of sun exposure three to four times per week between April and October. Get vitamin D through your bare face and arms and apply sunscreen after 15 to 20 minutes of your exposure to the sun. Unfortunately, the winter sun just doesn’t cut the mustard in northern climes. You need oral vitamin D3 (cholecalciferol), 1,000 to 2,000 IUs per day if you aren’t getting it from the sun. Vitamin D is found in fatty fish, such as salmon, herring, sardines and mackerel, with smaller amounts in full-fat dairy products. Get your blood level of 25-hydroxy vitamin D above 40 nanograms per milliliter. Every doctor should be checking this level in every patient—especially since the supporting science has been all over the mainstream medical literature for years now.

2) Omega-3 fats
This is an essential fat that your body cannot make on its own. And the food industry hasn’t helped matters any, stripping this important nutrient from foods for the past 100 years. (Thanks for literally nothing.) So it should come as no surprise that over 90 percent of all Americans are deficient in this healthy fat. You’ll find it in fatty cold-water fish like salmon and the others I just mentioned above. They’re also in plant- based sources: flaxseed, walnuts, hemp and purslane. Keep your walnuts in the freezer (or eat them quickly) so they’ll keep. I recommend you have two to three fish-based meals per week plus plant sources. Omega-3 is an anti-inflammatory, helping protect against heart disease, cancer, arthritis and diabetes. It has also been found to be an effective mood stabilizer in depression and manic-depressive illness. You can also use a supplement of 1,000 mg EPA plus DHA. As a therapeutic agent for any of the above conditions, aim for two to three times that amount.

3) Probiotics
Your gut is inhabited by healthy bacteria called probiotics. You can restock your gut’s supply with all sorts of fermented foods—the most popular being yogurt. Stick with the natural plain or organic variety that doesn’t contain unhealthy additives and sweeteners. Most of your immune system resides in your gut (small and large intestines), so a healthy balance of good bacteria supports a healthy immune system throughout your body. There’s a lot of unnecessary antibiotic use in our society, so there are few people who can’t benefit from the periodic use of a probiotic supplement along with regular inclusion of fermented foods. (Remember this: anti-biotic = anti-living; pro-biotic = pro-living.) Probiotics are useful in treating acute diarrhea as well as both inflammatory and irritable-bowel conditions. They also optimize bowel-barrier function for healthy folks and just about all inflammatory diseases, including heart disease, diabetes, arthritis and various cancers.

4) Magnesium
This is the MVP of minerals when it comes to vital pathways in your body. It has a key role in every cell’s energy-production equation. It’s also necessary for proper calcium utilization. (Your calcium supplement should contain at least 50 percent as much magnesium in it.) You’d be amazed by how many problems improve with a course of magnesium, since so many folks don’t get enough of it in their diet. But always go for food choices first: Kelp, wheat germ, nuts, blackstrap molasses, plus a wide variety of green vegetables and whole grains. Therapeutic supplementation is useful for constipation, migraine headaches, fibromyalgia, heart arrhythmias and leg cramps— which often get mistaken for restless legs syndrome. It promotes good sleep for some (without having to worry about nighttime sleep driving). When I treat any of the above conditions, I recommend magnesium citrate (from Twin Labs, for example), 400 to 800 mg daily ––for insomnia, up to 1,600 mg before bedtime. The main side effect is diarrhea when you’ve used too large a dose. Fancier forms with orotate, fumurate and malate work great too. Avoid the oxide form, which is cheap and for some mysterious reason favored by many mainstream MDs. It mostly passes through your gut unabsorbed.

5) Folate
Folate (or folic acid) is a key player in a process called methylation. The liver uses methylation to help rid the body of toxins. Depending on age, up to 44 percent of the population has some degree of difficulty with normal methylation. Methylation disruption can be a contributing cause to serious conditions including colon cancer, heart disease, strokes, Alzheimer’s disease and depression. Pregnant women need folate to prevent several birth defects, including spina bifida. You can test your blood-folate level, but the best test would be to check your blood-homocysteine level, which should ideally be below 7.0. This will show how well you’re methylating. Most of you can get enough folate from your diet. You’ll find it in brewer’s yeast, rice, wheat germ, beef, lamb and pork liver. Also, it’s available in a wide variety of beans and green leafy vegetables. Some people will require from 1,000 micrograms all the way up to 5,000 micrograms daily to bring down their homocysteine levels. Giving high levels of folate can potentially mask B12 deficiencies, which can result in nerve damage, dementia and dangerous anemia. Supplemental folate should always be accompanied by 400 to 1,000 micrograms of B12.

6) Coenzyme Q10
Also known as ubiquinone, Coenzyme Q10 (CoQ10) is a major cofactor (i.e., enzyme helper) in the little energy factories known as mito- chondria found in every cell of your body. A mitochondrial imbalance can lead to heart problems, migraines, chronic fatigue and muscle weakness. It can also cause liver, kidney and eye problems. If you’re eating a balanced, whole-food diet, you’re probably getting the building blocks needed to make enough. If you’re not, get started. Fatty fish such as salmon and sardines, organ meats and whole grains should be added to your repertoire. You can use supplemental CoQ10 to treat migraines, heart failure, Parkinson’s disease (up to 1,200 mg per day) and high blood pressure. If you’re on a cholesterol-lowering “statin” drug, your CoQ10 levels could be depleted and your muscles may ache, so take 100 mg or more daily. For proper absorption, stick with gel-cap or “Q-gel” formulations.

7) Alpha lipoic acid (ALA)
It’s known as the “King of Antioxidants,” and it works in just about all body tissues—including the brain. It’s a powerful anti-inflammatory that helps recycle vitamins C and E. Like CoQ10, it plays an important role in your body’s mitochondria—where energy is produced. The body makes its own ALA, and the small amount you get in food isn’t even used by your body, so it’s better to supplement. Take 50 mg per day of the racemic form. I routinely prescribe 300 to 600 mg per day for diabetics, because it helps process blood sugar. In doses of 600 mg or more, it is useful for the treatment of nerve damage caused by diabetes or liver disease. Its use in treating Parkinson’s disease and Alzheimer’s is being studied. It may also prevent any age-related declines in energy, muscle strength, immunity and memory—especially when teamed with acetyl-L-carnitine. If you’re not suffering from one of the conditions above and are otherwise healthy, 200 mg per day is a reasonable dose.

Rhodiola
Also known as the Russian ginseng, rhodiola belongs to a special class of herbs known as adaptogens. They balance and normalize your body’s internal functions. For example, rhodiola can either calm or energize you—depending on your need—and can lower excess levels of the stress hormones cortisol and adrenalin in the body. It’s honored in Russia both as a tonic to promote healthy aging and as a sports-performance aid. I routinely use it to treat depression, a sluggish thyroid, adrenal exhaustion and fatigue. It can perk up your mind and memory—and possibly your sex life! I recommend you read the excellent book The Rhodiola Revolution, by Richard P. Brown, M.D., and Patricia Gerbarg, M.D., for more information on this fascinating herb.

9) Grape-seed extract (GSE)
An antioxidant, GSE is many times more powerful than either vitamin E or vitamin C. It protects tissues from the ravages of free radicals and helps prevent LDL “bad” cholesterol from oxidizing into its more harmful form. The active constituents of GSE, known as oligomeric proanthrocyanidins (OPC), are also found in wine and dark berries. GSE works as a potent anti-inflammatory, which is why I use it to treat arthritis and heart disease. It supports healthy skin and may reduce the formation of wrinkles. Active in brain tissue, it helps protect delicate cell membranes from free radical damage. Look for a product that indicates it is “Masquelier’s Own,” a high-quality formulation imported from France. A useful daily dose is 50 to 100 mg per day.

10) Curcumin
This is the active constituent of turmeric, found in curry. It’s currently the object of intense research due to its anti-inflammatory effects, potential to protect against a variety of cancers, and ability to fight brain changes that precede Alzheimer’s disease. It revs up the detoxification process in the liver and inhibits platelet clumping—thinning the blood and helping to prevent clots that can lead to heart attacks and strokes. For this same reason, take it with caution if you’re also on the blood-thinning drug Coumadin. Enjoy curcumin by eating it in curry. You might also want to pick up the botanical anti-inflammtory Zyflamend from New Chapter (available in groceries and health food stores), as they include it in their formulation.

Forgotten cures
A healing remedy from Down Under

I’ve often said that the simplest remedies are often the very best. Yet clever marketing strives to convince us otherwise. If you didn’t have a headache before you went to the store searching for a remedy, you probably left with one after encountering the throng of choices before you. And I don’t care what it is you’re suffering from. It seems as if there’s some law that there has to be a minimum of fourteen options to choose from.

There’s one remedy that’s often overlooked, even taken for granted. I’m talking about Vick’s VapoRub. Remember having this smeared all over your chest when you were little? At the first sign of congestion and nasal stuffiness, out came that small, blue jar. And you almost certainly remember that smell—an astringent, clean, powerful menthol vapor.

As you may also remember, it worked. That’s because it contained eucalyptus, which lends Vick’s VapoRub that distinctive scent. Eucalyptus is a natural remedy whose benefits were discovered by the Australian aborigines thousands of years ago. It comes from a species of tree (or occasionally a shrub) indigenous to the continent of Australia and a small number of countries to its north.

In the late 1700s, botanists who sailed with Captain James Cook were the first to collect specimens of eucalyptus. By the 1800s, ships’ crews returning from Australia used eucalyptus tea to cure high fevers. They’d learned of this remedy from the native aborigines and were sharp enough to know a good thing when they found it.

During the 19th century, doctors here in America began recommending a eucalyptus steam inhalation for treating upper respiratory ailments like asthma, bronchitis, whooping cough and emphysema (usually caused by smoking). An enterprising pharmacist created Vick’s VapoRub in the 1880s, and cold and sinus sufferers have benefited ever since.

But beyond that stuffy nose and clogged-up chest, eucalyptus has proven antibacterial and antiviral properties. It remains a safe treatment for a long list of health problems, and you can literally use it from head to toe.

Like that headache I was just talking about. Think twice about reaching for NSAIDs like ibuprofen, naproxen or the liver-toxic Tylenol. Those nasty pills account for over 50,000 emergency room visits each year. Here’s a recipe for your medicinal arsenal that won’t make your stomach bleed: Add five drops of eucalyptus oil to a cup of cool water. Moisten a clean washcloth with the mixture, fold it and apply it to your forehead. Allow it to remain there for 10 to 20 minutes (longer if needed). Re-dampen as needed. Try it the next time your head feels like a construction site.

Even applying just a few drops of the eucalyptus oil to your temples can provide safe, quick relief for a headache. Essential oils of eucalyptus are widely available both in retail stores and over the Internet. Combining it with peppermint oil and applying it makes it even more effective. If it works and you can skip the NSAIDs, your liver and your stomach lining will thank you.

Whether you’re congested, have a cough, a sore throat or are dealing with the irritations of a cold, the vapors from a good eucalyptus steaming can work wonders. You can use a steam diffuser, widely available from any drug store. Or you can simply warm one to two cups of water and add five to 10 drops of eucalyptus oil. Aim for two or more 10- to 15-minute inhalations. This is a pleasant way to help shorten both the duration and the course of your respiratory ailment.

Here’s a remedy Vick’s VapoRub is a little less famous for: It can be used to treat toenail fungus. Apply it twice daily to the nail and surrounding skin. Give it time—at least a month—to have an effect.

Eucalyptus is also found in a variety of mouth rinses, where its antibacterial and plaque-reducing powers are put to good use. And if you get a canker sore on your mouth, you can speed healing by applying the essential oil with a Q-tip.

It certainly has healing power, but it can also repel. Bugs, that is. It makes an excellent natural insect repellant. Typically married to lemongrass, it can be found in a formulation from Burt’s Bees—with no toxic chemicals whatsoever. (Go to www.BurtsBees.com.) I’ve also seen these products stocked in some grocery stores.

Warning: Although eucalyptus that’s used topically and as an inhalant is quite safe, it must be kept out of your eyes. And it can provoke an allergic skin reaction in a small number of susceptible individuals, so test a small amount before you dive in.

Your Questions Answered

Alternative sleeping arrangements

Q.Your November article on sleep apnea was interesting, but I don’t think I have that particular problem. I have a lot of trouble falling asleep in the first place. I just want to know what’s safe and will take the edge off so I can get a good night’s sleep. I’ve heard of valerian and melatonin but don’t know anything about them. Are they safe? Do they actually work? Also, are they addictive? And another thing—I don’t want to feel groggier in the morning than I already do!
––A. Gibbons, Minneapolis, MN

A.In situations like this, I like to offer a range of safe choices so you can figure out what works best for you. Here’s some good advice on four: valerian, magnesium, melatonin, and a surprisingly effective homeopathic remedy called Coffea Crudea. Just so you know, I’ve tried them all myself and can vouch for their effectiveness. Individual responses can vary all over the map, however. Some folks may feel nothing at all, while others are out like a light for the best night of sleep ever. Still others may sleep too well, not waking up until noon.

Valerian is a time-honored sedative and nervine (or tranquilizer). Makes getting to sleep easier and improves deep sleep. Most people feel an effect, and for some it works beautifully. What many people don’t realize is you need to take it nightly for up to a month or so before it kicks in. When combined with lemon balm, passionflower, hops and/or chamomile, it can work even better. Take 300 to 600 mg of a 4/5:1 concentrate 30 minutes before bedtime. (Nature’s Way offers a great product you can find in your local grocery.) Some master herbalists recommend that you take it for no more than four to six weeks, as it can produce a hangover effect, headaches and mild dizziness in some, though rarely.

Plain magnesium can work wonders for some folks. You may have to push the dose up to 1,200 to 1,600 mg, which can cause diarrhea in some. Start at 400 mg and increase by 400 mg per night. Use magnesium citrate or orotate. The oxide form just speeds through you, as I mentioned in this month’s Top 10. Frankly, it’s not much more than a bowel irritant. Twin Labs, KAL and Solgar are all acceptable, widely available retail brands.

Melatonin is a hormone that regulates sleep-wake cycles, which can knock some people out very nicely. As we age, we make less of it, so the older you are, the more likely that it may work for you. Some people respond to as little as 0.5 mg while others may need 3 mg or more. It’s especially useful for jet lag or resetting your sleep cycle. I’ve seen it work for shift workers trying to get back on a normal schedule and for folks who can’t fall asleep at night or who wake up in the early morning and can’t get back to sleep. It worked great for me during a tough month early on in medical school.

There’s a nanotechnology spray product offered y SprayForLife that works quickly and effectively.

I recommend you try it out. (Go to www.trysprayvitamins.com.) The term nanotechnology just means that the melatonin has been broken down into extremely small particles so that it can quickly go to work on your brain’s sleep centers. A word of caution: Since melatonin is a hormone, we do not know what it means to take it continuously for months and years on end. So as a rule I favor its use now and then as needed and never more than seven to 10 days in a row.

Finally, there’s Coffea Crudea, a homeopathic remedy based on the principle that “like cures like.” It’s actually an extremely diluted remedy derived from coffee. I recommend you try this first because it’s the least likely to cause side effects. The usual potencies offered are 12C and 30C—either is fine. Take it 30 to 60 minutes before bedtime. Minty flavors can interfere with any homeopathic remedy so avoid mint toothpastes the day you plan to try this. Find it in health food and vitamin stores. If you’d like more information on homeopathy, go to www.nationalcenterforhomeopathy.org.

Experiment with the various remedies and use a stepped approach to dosing until you come up with what works for you. None of them are likely to be addictive.
One other point: Most sleep problems are usually stress-related, and trouble getting or staying asleep becomes a bad habit. I’d try one of these remedies for just a few weeks or months while you work on removing stress. Exercise and meditation helps a lot of people relieve stress and sleep better.