If you tell your doctor you’re having trouble sleeping, the first thing he’ll do is reach for his prescription pad — especially if you’re a woman going through menopause.

Feel free to visit the drugstore — but don’t head for the pharmacy, and don’t fill that prescription.

Make a beeline for the supplements aisle instead, and reach for an inexpensive remedy that’s been used for centuries by men and women alike to help ease anxiety and get better rest.

It’s valerian root — and a new clinical trial finds that it can help beat the sleep problems that often accompany menopause.

Iranian researchers randomly assigned 100 women to either 530 milligrams of valerian root twice a day, or a placebo, for a month and found that 30 percent of the women who got the supplement had better sleep.

Thirty percent may not sound impressive — but it’s a dramatic improvement compared to the 4 percent of women on the placebo who reported relief.

What’s more, the women who took the supplement reported no side effects — unlike the sleep meds that can not only leave you groggy in the morning, but can also cause addiction as well as bizarre and often dangerous behavior.

If valerian doesn’t work for you, there’s still no reason to fill that prescription: Other studies have found that yoga, tai chi, acupressure, and cognitive behavioral therapy can all help men and women alike overcome sleep problems.

In some cases, you may need to experiment a little until you find a natural treatment that works best for you. In others, you may need to combine two or more.

For more tips on how to get better sleep – whether you’re a man or woman of any age – explore the Web site of the Health Sciences Institute. Enter “sleep” into the “find a cure” box and then find a comfortable spot to finally get the rest you need.

February 2009 PDF

High blood pressure is not a life sentence
Get off those deadly pills and learn to control your blood pressure with safe, effective cures.

If you’ve ever been diagnosed with high blood pressure, I bet your doctor had his prescription pad out faster than a gunfighter drawing his pistol.

And here’s the reason—most docs don’t want to spend the time it would take to learn what’s causing your hypertension. I’m not kidding—mainstream medicine claims that over 90 percent of all cases of high blood pressure are “essential,” which is a bizarre medical term for “we don’t know the cause.”

In my experience, it’s not that doctors don’t know or can’t find out—it’s that finding out will take more time and effort than they’re willing to spend.

So doctors are literally trained to throw up their hands and put you on a drug for the rest of your life (as if your blood pressure problem is due to some sort of drug deficiency). In fact, they’ll put you on…

Drugs so terrible you wouldn’t wish them on your enemies!

Docs will usually start you off with a cheap first-line drug called hyrdochlorothiazide (HCTZ). HCTZ is a water pill that helps your body absorb less salt. But that’s not all it does—is can cause dry mouth, fatigue, irregular heartbeat, nausea, stomach pain, clay-colored stools and dark urine, to name a few. And get this—HCTZ actually hastens the onset of diabetes, probably because is depletes your body of magnesium.

But even if you try to avoid the prescription pill carousel, you might find that some of the most popular recommendations for lowering blood pressure aren’t all that effective either.

Why most blood pressure advice isn’t worth its salt

I remember one patient, Tom, who was 52 years old and in reasonably good shape, except for his high blood pressure. He didn’t want to take HCTZ, so, like a lot of people, he tried to get his blood pressure under control by lowering salt.

Lowering your salt intake isn’t a bad idea—but don’t expect it to be the silver bullet that lowers your blood pressure. Recent research tells us that only about 20 percent of the population is salt sensitive, where salt would have a significant impact on their blood pressure. So unless you’re consuming loads of processed foods and making heavy use of a salt shaker, reducing salt is unlikely to fix the problem.

But, somehow, cutting salt consumption remains the number-one recommendation doctors dole out for people with high blood pressure—even though, in all likelihood, it won’t change a thing! My recommendation—keep your salt consumption to about 2 grams a day (preferably sea salt), and you should be fine.

If you’ve been told to lose some weight and exercise to lower your blood pressure, that’s pretty good advice. Tom started taking brisk walks with plenty of arm swing 45-60 minutes a day, at least five days a week. He dropped 10 pounds, got into better shape, and did see his blood pressure drop—but still not to a desirable level.

And, really, prescription drugs, exercise and reducing your alcohol and salt consumption are all that mainstream medicine has to offer for lowering blood pressure. It’s no wonder so many people never get their blood pressure under control!

Fortunately, alternative medicine has taken a more thorough and holistic approach to identifying the causes of—and curing—high blood pressure. We’ve got a little more in our toolkits than typical mainstream M.D.’s, and you can use these tools to get hypertension out of your life.

The vitamin deficiency that sends your blood pressure skyrocketing

You’ve heard me talk before about how most Americans are deficient in vitamin D and how this deficiency can unleash a barrage of health problems. High blood pressure is one of them.

One important function of vitamin D is to normalize renin levels. Renin regulates salt and fluid balance, key determinants of blood pressure. If your blood pressure is high and your vitamin D levels are low, getting more vitamin D may help lower your pressure. It may be all you need, as it was for one of my patients, a 66-year-old woman who lowered her blood pressure by taking vitamin D supplements and getting a little more sun during the warm months.

A high renin level of over 0.6 ng/ml (which your doc can determine from a simple blood test) might require vitamin D3 therapy, even if you’re getting enough vitamin D.

If your renin levels are very low, your doc may recommend diuretics and calcium channel blockers, two drug types. But drugs are by no means your only option. In fact, you may even be able to…

Replace prescription drugs with celery!

Celery is a potent diuretic—try a few stalks (4-6 would be a typical daily dose) or a glass of celery juice, and you’ll soon see what I mean. Or you can try celery seed extract in capsule form.

Celery seed has a long history of use in the Indian Ayurvedic tradition for water retention, calming nerves, muscle cramps, arthritis and gout. Nature’s Way, Natural Factors, Swanson and Puritans Pride all offer reliable celery seed products.

Celery seed is not the only natural tool you can use to bring your blood pressure under control. Here are five other natural cures that I’ve used with good results:

• Grape seed extract: This helps relax blood vessels and lower blood pressure. New Chapter offers a remedy called Blood Pressure Take Care that also includes Hawthorn, which has been used for decades in Europe to treat high blood pressure.
  
• Coenzyme Q10: Try 100 to 300 mg daily. CoQ10 also supports an ailing heart and is a must if you happen to be on a cholesterol-lowering “statin” drug like Lipitor, which depletes your CoQ10 levels. Make sure you take a gel cap for optimal absorption.
  
• Garlic: Try the equivalent of one clove a day. Cook with garlic or get it in a supplement from New Chapter, Mediherb, Kyolic, Garlique or Garlicin.
  
• Taurine: This amino acid is used by savvy doctors to treat high blood pressure, heart failure and anxiety. For blood pressure, it helps regulate fluid balance and normalize aldosterone levels, so it may be useful in people with primary hyperaldosteronism (See my sidebar, “The blood pressure problem that most doctors miss”). Take 2—4 grams daily, split into two doses.
  
• Bonito Fish peptide: This is a fish-derived protein that has been used with a lot of success in Japan. It’s available in a product called Vasotensin from Metagenics.

In addition to these supplements, there are plenty of other treatment strategies patients have used with success. In fact, here are three questions I get all the time as people look to make lifestyle changes to improve their blood pressure.

Question #1: Will eating more vegetables really make a difference?

Quite possibly. The magnesium and potassium found in a variety of plant-based foods help relax blood vessels and lower blood pressure. If you’re not getting enough magnesium (which you can find out from a red blood cell magnesium test), eat more nuts and leafy green vegetables, or add a magnesium supplement. Avoid magnesium oxide, which is poorly absorbed and will just cause diarrhea. Instead, use magnesium citrate, orotate, malate, or fumurate: 400—1200 mg daily. Magnesium is a good calmative, so take it in the evening to promote better sleep.

Question #2: Is there such a thing as a “chocolate cure” for high blood pressure?

In a word, yes. Even small amounts of high quality dark chocolate (< 1 oz) have been shown to drop blood pressure by a few points. I don’t recommend dark chocolate as a first-line therapy for blood pressure—it is loaded with calories. Instead, enjoy small amounts a few times a week as part of your overall blood pressure program.

Question #3: How big a role does stress really play in raising blood pressure?

I get this question all the time, because people who think they live low-stress lives will sometimes end up with high blood pressure. On the other hand, people who are constantly stressed may find their blood pressure isn’t a problem.

The truth is, each of us handles stress a bit differently. But, as a rule, stress can have a tremendous effect on your blood pressure. The patient I talked about earlier, Tom, got great results from RESPeRATE (see www.resperate.com), an FDA approved device that directs you to breathe slowly and rhythmically, reducing stress.

I’ve seen other patients get great results through regular yoga that includes deep breathing, called Pranayama. For others, biofeedback may be the answer (see my “Knock anxiety out of your life” article on page 4 for more information on this treatment). Deep breathing training in the Buteyko Method or Yogic tradition also can be effective (search online for training opportunities).

Finally, both acupuncture and various forms of massage can be useful parts of an overall blood pressure management program. They key here is to connect with the therapy that personally appeals to you, then stick with for at least three months.

The blood pressure problem that most doctors miss!

I’ve seen plenty of patients who’ve lost weight, eaten smart and taken a fistful of prescription drugs, only to see their blood pressure stay put. If that sounds like you, ask your doc is you may be suffering from primary hyperaldosteronism.

Primary hyperaldosteronism is something every doctor learns about in medical school— but it’s probably more common than they’re ever told. Researchers now say that as many as 15 percent of people with high blood pressure have primary hyperaldosteronism—much higher than the 1 percent I was taught in med school.

When you have too much aldosterone, a hormone made by your adrenal glands that regulates salt and fluid balance, your high blood pressure may not respond to most drug treatments. A simple blood test that measures both aldosterone and renin is the first step. If levels are high, one cause may be a non-cancerous mass on your adrenals, which forces them to make a lot of aldosterone. A relatively safe surgery can solve the problem.

Or, your adrenal glands may just be enlarged and overactive. If that’s the case, you’re doc may try a drug called spironolactone, although an amino acid supplement called taurine may be useful here.

At any rate, if you have hard-to-treat blood pressure, get tested! I’ve seen three cases of primary hyperaldosteronism myself the last two months!

What is normal blood pressure anyway?

When it comes to blood pressure, many patients wonder how high is too high. The following are simplified national guidelines used by doctors.

Normal: Under 120/85
Borderline: 120/80 to 140/90*
High: Over 140/90

* Most doctors will start a drug around 140/90 or above.

Knock anxiety out of your life
You could be just 10 steps from living the calm, stress-free life you deserve.

In my experience, there are few things that can cripple a person’s well-being like anxiety.
Some worry is normal. But when that worry becomes non-stop…when you can’t keep your mind from wandering from one issue to the next…when you start obsessing over the smallest of issues…you need help.

Left unchecked, anxiety can trap you in a cycle of negativity that can undermine your relationships and your physical health.

People with anxiety disorders may tire easily, have difficulty concentrating, and suffer from restlessness, poor sleep and memory impairment. As many as 40 percent of anxiety sufferers are plagued by other medical conditions, such as irritable bowel syndrome and depression.

A menace affecting millions

If you suffer from anxiety, you’re not alone. Over 13 percent of the population—19 million people—suffer from involuntary, difficult-to-control, irrational thoughts.

And, because anxiety is so quickly missed or dismissed by doctors, the average individual with an anxiety problem ends up consulting 10 medical professionals before getting a correct diagnosis. And then guess what happens?

Most doctors’ “cures” for anxiety are worse than the problem itself!

You see, getting to the root of a person’s anxiety problem is complicated. It can be caused by so many things. Some people with anxiety experience low cortisol and high levels of epinephrine, which keeps them in a state of constant perceived threat. Others may have low levels of the brain chemical serotonin, while still others may have a genetic tendency toward anxiety or learned it from their family.

Rather than root out the cause of a person’s anxiety, most docs simply turn to prescription drugs. This is a crazy idea if ever there was one, as many anxiety sufferers are already self-medicating with drugs and alcohol. It’s like giving the wolf the key to the henhouse.

And these are some pretty serious prescription drugs. The most commonly prescribed drugs for anxiety are called benzodiazepines, or “benzos,” and they include Valium, Ativan, Xanax and Halcion.

Long-term use of these drugs can lead to physical and psychological dependence. Side effects include confusion and memory loss. Sudden, unsupervised withdrawal could kill you. Plus, they have been associated with increased risk of falls and motor vehicle accidents.

You get the picture—these drugs are bad news unless used with great care and discretion. And that’s often not the case.

Fortunately, if you suffer from anxiety, you don’t have to be sentenced to a lifetime of misdiagnosis and ill-advised treatment. Here are 10 supplements and techniques that I have prescribed to really improve the lives of people suffering from anxiety.

1 Green tea’s secret ingredient

Theanine is a calming amino acid found in green tea. It helps you focus and think better, and it reduces blood levels of stress hormones epinephrine (adrenalin) and norepinephrine (noradrenalin). It also acts gently and safely at the same brain receptors targeted by common tranquilizers like Valium and Ativan. Try 100-200 mg once or twice day.

2 Restore your balance with this versatile amino acid

Taurine is getting a lot of interest from medical researchers and clinicians, who are impressed by its ability to reestablish the balance between glutamate, an excitatory neurotransmitter, and GABA, a calming neurotransmitter. It is also involved in the production of serotonin. You can use 1000-2000 mg once or twice a day.

3 A sleep aid from “across the pond” that’s running circles around Valium

Valerian has been used in Europe for over 100 years to treat insomnia. It has been used in combination with passionflower and St. Johns Wort, and it has been more effective than Valium in small trials. Try 150 to 300 mg in the A.M. and 600-900 mg in the P.M. in standardized formulations containing 3.3 percent valpotriates. I recommend formulations from Nature’s Way and Mediherb. It takes two to three weeks for valerian to take effect, so it cannot be used to treat acute anxiety or insomnia.

4 The “Swiss Army Knife” of minerals

Magnesium is an incredibly versatile mineral and it is lacking in most Americans. Most folks suffering from anxiety are probably low in it, too. I recommend 400 to 1200 mg of magnesium citrate, orotate, fumurate or malate, which should help you sleep. Don’t bother with magnesium oxide, which is poorly absorbed and more likely to cause diarrhea.

5 A delicious new way to calm your nerves

NuSera is a latte-flavored soft chew from a company called Metagenics. NuSera is new to the market, but the results so far have been excellent. Within 30 minutes it has a noticeably calming, relaxing effect. Research on the active ingredient, derived from milk protein, shows that it reduces the stress response and calms GABA receptors in the brain. Because NuSera can work so quickly, it’s worth keeping some on you as an “as needed” anti-anxiety aid.

6 Soothe your brain with a calming energy

Alpha Stim is a well-researched, safe product that sends a very low-energy, electric waveform through your brain. It has been used extensively to treat pain, depression and especially anxiety. Access to Alpha Stim devices is only available through licensed health care practitioners. It can be highly effective for anyone suffering from debilitating anxiety, especially when accompanied by chronic pain. See www.alpha-stim.com.

7 Let in some air—and feel your stress melt away

Some form of structured breathing should be part of any anti-anxiety program. Deep nasal breathing activates the calming branch of your involuntary nervous system, reduces the stress response and quickly brings about favorable changes in your brain chemistry. Most Yoga programs include Pranayama breathing. I also recommend the easily learned and applied Buteyko breathing method (www.buteyko.com), devised by a Russian physician, and sudarshan kriya breathing methods, which you can learn at courses given worldwide by the Art of Living Foundation (www.artofliving.org).

8 Learn the Chinese art of meditation in action

Tai Chi Chuan is a traditional Chinese medicine practice. It incorporates soft movement, breathing and focusing your mind to promote health and longevity. Tai Chi is an excellent way to reduce stress. Think of it as meditation in action. You can practice it alone or in a group. It is now widely taught in community centers, schools and hospitals across the country. As with all mind-body therapies, regular practice and lifelong commitment is key.

9 Connect with your spiritual side

Centering prayer traces its roots back to early Christianity. It involves emptying the mind of all thoughts, achieving an inner silence and focusing on the presence of God, or a greater universal being beyond oneself. In its practice, it bears a striking resemblance to other forms of prayer and meditation from the world’s great religious and spiritual traditions. It offers the promise of profound, long-lasting results to those who are inclined to make a strong commitment. For more information, go to www.centeringprayer.com.

10 Get control of your body

Biofeedback is one of the best studied forms of stress reduction and anti-anxiety therapies. It uses devices that measure quantifiable bodily functions such as heart rate, blood pressure, skin temperature and tension. You become aware of these functions and start to exert conscious control over processes once thought to be involuntary. And it works quickly. In terms of its benefits, it’s like an effective, accelerated form of meditation. Heartmath (www.heartmath.com) and Healing Rhythms (www.wilddivine.com) both offer excellent, easy-to-learn programs. Or you can work with a biofeedback specialist (www.bcia.org).

As always, you’ll get best results when you tailor treatment to your individual needs, combine multiple therapies and work with an experienced professional.

Any anti-anxiety program also should include a whole foods diet with plenty of healthy omega 3 fats from fish and B vitamins. Exercise at last five days a week, and remove unnecessary stimulants, such as nicotine, drugs and caffeine. Also consider trying acupuncture and massage, which help some people break the anxiety cycle.

Forgotten cures
Use this Native American secret to ward off heart disease, memory loss and cancer

For centuries, Native American tribes regularly gathered their members in hunting expeditions that scoured Maine’s rocky coast looking for something they considered critical to their survival.

They weren’t hunting deer, or elk, or any of the other dietary staples you might imagine.They were hunting blueberries.

In Maine, Native American tribes cherished the wild blueberry for its powerful healing properties. They believed these wild blueberries—which only grow naturally along the coast of Maine and the eastern coast of Canada—kept them strong and disease-free as they aged.

We know now that they were right—and that this miracle fruit may be the key to warding off heart disease, dementia and even cancer!

This health-packed berry leaves other fruits in the dust!

When it comes to health benefits, most fruits can’t hold a candle to wild blueberries. It’s not just that other fruits aren’t in the same ballpark—they’re not in the same Zip Code.

Wild blueberries rank #1 in antioxidant content over 20 other fruits, including apples, cranberries and grapes—they’re even miles ahead of cultivated, farm-grown blueberries.

Wild blueberries are also particularly effective at boosting antioxidant levels in your blood. You see, eating and digesting a meal is a major cause of oxidative stress on our bodies. The digestion process releases harmful free radicals, so topping off a meal with wild blueberries can actually protect your body from the damage these free radicals cause.

Like most antioxidant-rich foods, wild blueberries are great for your heart. They work at the gene level to suppress inflammation that can lead to heart disease and other degenerative diseases, such as arthritis, cancer and dementia.

The powerful polyphenols in wild blueberries also help protect the inner lining of your arteries from the formation of atherosclerotic plaques.

While much of the early science focused on the heart-health benefits of wild blueberries, researchers now realized that they’ve only scratched the surface of what this wonder food can do.

Just over the past several years, study after study has shown that wild blueberries might:

• Stop cancer in its tracks—The compounds in wild blueberries help prevent early steps in the formation of cancer cells.
  
• Ward off Alzheimer’s—Researchers believe wild blueberries could be the key to reversing the loss of memory and muscle coordination found in early Alzheimer’s disease.
  
• Restore your youthful eyesight—As we age, we lose the sharp vision we enjoyed when younger. Studies suggest blueberries may help reduce eye fatigue and improve night vision.
  
• Keep urinary tract infections at bay—Wild blueberries may be able to prevent bacteria from adhering to your bladder wall, which helps you avoid the pain and discomfort of UTIs.

All blueberries are not created equal—insist on the best

If you’re interested in tapping into the health benefits of wild blueberries, keep in mind that those little blueberry cartons in the supermarket produce section are not the same thing. As I said, wild blueberries only grow in certain areas of North America, and they are either organic or cultivated using sustainable integrated pest management, which carefully limits the use of pesticides.

Look for Wyman’s Wild Blueberries in the freezer section of your local grocery store. Flash frozen, they retain the rich nutrient content of the fresh berry. Dried wild blueberries are available from multiple sources online, and you can order frozen, organic wild blueberries from Vital Choice (www.vitalchoice.com).

And remember—all the health benefits of wild blueberries come packaged in a delicious food you can enjoy in countless ways. I add them to my breakfast cereal, cooked barley or oatmeal—along with some pecans, walnuts or almonds, and a little cinnamon. This usually supplies me with enough energy to get through the morning in fine form.

Your Questions Answered
Fishing for the truth about mercury poisoning

Q. I know fish is supposed to be good for you, so I’ve started to eat more. But I hear so much conflicting information about mercury and PCBs and am confused about safe choices. What is safe, and what isn’t? I’m 67 years old and have a little blood pressure problem.
––C. King, Danvers, MA

A:You know, I hear this all the time—and it’s not your fault you’re confused. Health officials have presented the issue of fish safety as a frightening trade-off.

Sure, you’ll get some toxic mercury, they say—but it’s worth it because of the numerous health benefits of fish. Fatty, cold-water fish such as salmon, sardines, mackerel and herring are especially rich in healthy omega 3s and vitamin D.

So, they’re basically saying you need to eat some poison in order to get vital nutrients—and then they wonder why people feel so ambivalent about fish.

Here’s the unvarnished truth—it is ABSOLUTELY POSSIBLE to eat fish safely. You just need to follow a few simple rules.

When it comes to fish, size matters

The first rule of eating safe fish is that smaller is better. It’s hard to go wrong with anchovies, sardines and herring. I know some people don’t like the taste, but in France canned sardines are regarded as a gourmet food, kind of like wine, with certain high-end, premium brands. No kidding!

Large fish at the top of the food chain concentrate toxins, so tuna (including canned albacore tuna), shark, swordfish and sea bass, for example, should be eaten rarely, if at all.

Other types of fish can be safe, as long as you’re smart about how frequently you eat them. According to the Health Alerts List from the Environmental Defense Fund, the following fish are safe to eat over four times per month: anchovies; Atlantic herring; Maine lobster; Atlantic mackerel; wild Alaska salmon (especially sockeye); sardines; farmed bay scallops; squid; American farmed tilapia; and farmed rainbow trout (See www.edf.org for more information).

There’s plenty fishy about fish farms

Just as important, you should take note of what did not make the list of fish you can eat regularly—farmed shrimp and salmon. These are both extremely popular and consumed in massive amounts in the United States.

But the wide-scale farming of both of these species is causing massive destruction to natural habitats around the world, and they lack the nutritional value of wild shrimp and salmon.

Because of the conditions at the farms where these shrimp and salmon are raised, they also are likely to contain undesirable toxins and are best avoided.

For the definitive list of fish that are either sustainably farmed or caught, I recommend the Monterey Bay Aquarium Seafood Watch List at www.mbayaq.org.

You’ll be surprised at how many endangered fish are still widely available at your supermarket and at restaurants serving fish!

For excellent sardines, mackerel and wild-caught Alaskan sockeye salmon—plus a variety of other healthy goodies—I highly recommend Vital Choice Seafood at www.vitalchoice.com.

I just placed a large order for canned sardines and salmon myself. I enjoy them as part of an easy-to-prepare lunch that keeps me alert and energized until my late afternoon snack.

Finally, check out two just-published books on the subject. The first is Diagnosis MERCURY: Money, Politics and Poison by Jane M. Hightower, M.D. This is an unsettling account of a San Francisco doctor’s encounters with mercury toxicity in patients eating fish and how the government and the health-care industry are dragging their feet on the issue.

The second book is Bottomfeeder: How to Eat Ethically In a World of Vanishing Seafood by Taras Grescoe. Grescoe has written an extremely readable account of the disastrous destruction of fish populations as well as the toxic consequences of high-intensity fish farming around the world.

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.