Ah, Spring!

The birds are singing, the flowers are blooming and … the tax man is waiting, you haven’t made plans for vacation yet, and then there’s that ten pounds gained over the holidays that refuses to go away. Yes, this wonderful season, so full of beauty and promise, can also bring some serious concerns. So it may come as no surprise that the lovely month of April has been designated National Stress Month!

Meanwhile, if your to-do list includes spring cleaning, drop the mop and scroll down to learn about healthy, low-cost alternatives to potentially toxic commercial cleaning products.

As you’ll see, there are plenty of ways to shed stress, tame tension and have a sparkling clean home without harming your health or the environment. And you can start simply by reading on …

Your Spring Stress Survival Guide
By Leigh Erin Connealy, MD

Stress happens. Whether you’re young or old, rich or poor, male or female, stress is an inevitable part of life these days. A little of the "good" stress that comes with new ventures or happy events isn’t harmful; in fact, in small doses stress can be invigorating! But a constant barrage of complications – an uncertain economy, traffic snarls, difficult relationships, and time shortages – creates the type of bad stress that can have serious health consequences.

If you’re feeling stressed, know that you are far from alone. Stress is an unfortunate fact of life for some 70 million Americans, costing the nation billions of dollars in lost work time and health care expenses.

To understand why unchecked stress is harmful to health, it helps to have a basic idea of how the body reacts during threatening or difficult times. Let’s say, for example, that while you’re driving, a car darts in front of you, forcing you to react quickly to avoid an accident. When the other car appears, glands release hefty doses of stress hormones, like adrenaline and cortisol. These hormones can be life-savers, making it possible for us to respond quickly in times of danger. After the threat of an accident is gone, the levels of adrenaline and cortisol drop to normal – or at least, that’s the best case scenario.

But when stress doesn’t go away – as in the case of financial difficulties, troubled relationships or long-term care-giving duties – the supply of adrenaline and cortisol can remain high, and that’s not good. This sort of prolonged stress can have a ripple effect throughout the body. In fact, a long list of illnesses, ranging from headaches, digestive disturbances, chronic infections and insomnia to such life-threatening conditions as heart disease, cancer, stroke, and immune system disorders, may have their origins in stress.

For some people, relief may take the form of drugs, alcohol, overeating or other potentially harmful behavior. These tactics may ease the symptoms, but only temporarily, and not without consequences of their own. Plenty of prescription medications are available to treat stress symptoms, too. But treating symptoms doesn’t do much to eliminate the cause – in fact, it simply prolongs the situation, which generally makes it worse.

Fortunately, there are plenty of gentle, natural choices for dealing with stress. One of the best, say experts, is a nutritious diet, with a special concentration on fruits and vegetables, whole grains, good fats and high quality protein.

Exercise is an outstanding stress-buster, too. It has repeatedly been proven to lower blood pressure, protect against heart disease, stroke and some cancers, while slowing the aging process. But if you’re getting stressed out just wondering how you’ll ever fit exercise into your already overbooked schedule, relax! Several recent studies have shown that two or three short exercise sessions throughout the day are just as effective as one longer one. In other words, a quick five-minute walk around the block or up and down a flight of stairs three times a day can help shed stress – and pounds! -- just about as well as a solid hour at the gym.

Because stress is so pervasive in our lives, researchers have been investigating other means of minimizing its effect. According to a number of new studies, there is ample proof that selected vitamins, minerals, herbs and other supplements are useful allies in any stress reduction plan.

The Anti-Stress Vitamins and Minerals

Can a daily multi-vitamin reduce stress? Yes, say British researchers. In a double-blind, placebo-controlled study of eighty healthy men, they found that those who were given one multi-vitamin a day for 28 days had statistically significant reductions in anxiety and perceived stress, when compared to a group taking a placebo.

The family of vitamins known as B-complex is equally important in stressful times. These nutrients are involved in nerve, muscle and brain functions, as well as energy production. They also help reduce anxiety and depression. Although each of the B vitamins has specific duties, they work best when taken together in balanced doses (available in most B complex supplements).

In the mineral category, two supplements stand out – calcium and magnesium. With its links to both heart disease and strokes, high-blood pressure is one of the most dangerous by-products of stress. And although calcium is usually thought of as a bone protector, several studies have shown that this mineral’s ability to encourage relaxation leads to lower blood pressure. Up to age fifty, adults should be getting at least 1,000 mg of calcium daily; those over fifty need as much as 1,500 mg. Since few Americans reach these goals through diet alone, supplements are recommended.

Several other nutrients increase calcium’s effectiveness and magnesium is key among them. Calcium and magnesium not only provide some of the same relaxing benefits but also enhance each other’s absorption. And magnesium itself is shaping up as a potent stress fighter. An interesting study conducted at a military medical academy found that the more stress soldiers lived with the greater their magnesium deficiencies were likely to be. Conclusion: magnesium is essential for people living with chronic stress. Aim for 400 mg of magnesium daily, combined with calcium in a ratio of approximately 3 to 1 calcium to magnesium.

The Relaxing Power of Herbs

Nature has provided us with an arsenal of stress-fighting herbs, and valerian (Valeriana officinalis) is clearly one of the most potent. Valerian also has a long history of use, dating back to the ancient Greeks. Historically, valerian has been used to relieve nervous tension, indigestion and insomnia. Today in much of Europe, valerian’s active ingredients, valepotriates, are widely used in more than 100 drugs. In addition, valerian is sometimes paired with other relaxing herbs, like hops and St. John’s wort. These combinations are used as a recognized medical treatment for insomnia and sleep disturbances, anxiety and restlessness.

Valerian has been studied extensively, with consistently good results. One of the latest studies found that 600 mg valerian taken thirty minutes before bedtime was just as effective a remedy for insomnia as a commonly prescribed drug.

In addition, a Swiss study found that a product combining 250 mg of valerian extract with 60 mg of hop extract eased symptoms of insomnia within two weeks and had no side effects.

Valerian’s ability to encourage relaxation and rest without side effects was further established in a randomized, controlled, double-blind clinical trial with more than 100 men and women. Researchers compared the day-after results of taking 600 mg of valerian with a popular prescription sleeping aid. The results: Even after two weeks of steady nightly intake, valerian produced no effect the next day on reaction time, alertness or concentration.

An Anti-Stress Supporting Player

Although it hasn’t been used as long as valerian, 5-HTP (5-hydroxy-L-tryptophan), a precursor to the amino acid L-tryptophan, which is involved in the formation of the mood-enhancing substance serotonin), has proven effective at treating depression, insomnia and headaches. 5-HTP naturally increases the body's serotonin levels, helping to promote relaxation, calm, a more positive mood and greater appetite control, making it an ideal stress fighter.

In a recent double-blind study involving 65 patients with chronic tension headaches, the group taking 300 mg of 5-HTP daily experienced a "significant decrease" in both the number of days with headaches as well as the amount of painkillers they took.

This is just a small sampling of natural ways of dealing with stress. Meditation, self-hypnosis, massage, various types of yoga and spending time in nature or with animals are just a few other techniques worth exploring. Since stress affects different people in different ways, choose the substance or treatment method that appeals most to you. And remember, natural remedies are gentler than over-the-counter or prescription drugs, so it may take anywhere from two to four weeks for the full effect to be felt. During that time it’s important to keep taking the supplement as directed; mega-doses will not hasten the effects and could cause adverse reactions. Of course, if you are currently on medication or have a health condition, consult your physician before adding herbs or other supplements to your daily regimen.

Clearly, stress is one facet of life that isn’t likely to go away. But with a combination of nutritious foods, moderate exercise and appropriate supplements, you can minimize its damage to your health.

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Products

Amantilla Relax-Sleep by NutraMedix $19.95 for 1 fl. oz A safe, natural way to relieve stress and anxiety, and encourage deep, restful sleep.	5-HTP by Thorne Research $28.30 for 90 vegetarian capsules Enhances production of mood-boosting serotonin naturally.
Serenagen by Metagenics $28.95 for 100 tablets Based on centuries of Chinese medicine, Serenagen’s blend of herbs is designed for those who are “stressed and wired.”	MoodSync by Pain & Stress Center Products $23.00 for 60 capsules Provides the brain with neurotransmitters needed for effective, natural mood support.

For more information about these products, or to place an order, please contact our Healthy Product Advisers at (949) 680-1913 or send an email to orders@cfnmedicine.com.

*Please see below for full disclaimer

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Time for Spring Greening!

Americans waging war on germs use a staggering 300 million pounds of antimicrobial products every year! But being so squeaky clean could be a big mistake.

One example: our heavy use of hundreds of products labeled “antibacterial.” Many experts agree that regular use of these products can create a condition known as “bacterial resistance,” which means the bacteria not only become immune to the product’s effects but actually gain strength!

If creating super-bugs isn’t bad enough, there are other downsides to using conventional cleansers. The vast majority of Americans – nearly 90 percent, according to some studies – believe cleaning products have been safety tested. And why not? Safety testing is required by the Consumer’s Product Safety Commission (CPSC). But the testing is almost always done by the manufacturers themselves. In all fairness, the tests aren’t necessarily flawed or biased, but testing by a third party with no economic interest in the product is the gold standard, and these tests simply do not measure up.

When it comes to some potential dangers, cleaning products are clearly marked. But if you don’t understand the terminology, warnings can be confusing. Example: What is the difference between a product labeled “Danger” and one that carries the warning “Caution”? According to the Environmental Protection Agency (EPA), “caution” means fatalities can occur if more than two tablespoons are ingested, while anything labeled “danger” or “poison” is so deadly that just a few drops can be lethal. In between the two, there’s the term “warning.” Just one teaspoon of these products can be deadly. And these terms apply only to adults. It takes far less to poison a child or an animal. In spite of the labels, about two million people are poisoned by household products each year, and more than half of them are children.

Other than these legally required warnings, manufacturers provide little health information. If you want to know what ingredients a product contains, for example, you’re on your own. Most mainstream product labels do not include ingredients, nor do they have to, thanks to trade secret laws that protect these “recipes.”

It might seem like the risks are low since the typical cleaning job doesn’t require gallons of cleansers. After all, how dangerous can a few spritzes of anything be? The answer depends in part on how often you use the products and how weather-tight your home, office or school is. If you tend to keep the windows and doors shut most of the time, product fumes can accumulate to dangerous levels. Chemical pollutants in the air inside homes can be up to 70 times higher than those outdoors, says the EPA. Spending time indoors, with little or no ventilation, means being in contact with these toxins for hours at a time. Because they’re smaller than adults, children and pets can suffer more serious consequences.

Living beings aren’t the only ones affected by the chemicals in cleaning products, either. Waterways are being polluted by cleaning agents that are poured down drains. These same chemicals affect air quality. And every year, millions of animals are subjected to painful tests so manufacturers can measure the effects of their products on eyes, skin and internal organs.

The good news is that you can keep your home clean by using products made without dangerous chemicals. What works best? There’s nothing better than just plain soap and water, say many experts.

Then there’s the stuff our grandparents used -- baking soda, borax, lemon and other citrus extracts, minerals like alum, vinegar, salt, vegetable soaps, olive and linseed oil and herbs, which can be used to make “green” cleansers at home.

For example, a combination of white vinegar and plain old water makes glass sparkle without exposing the entire household to harsh, irritating cleansers like ammonia. You can learn a lot more in a free, downloadable, 9-page PDF from the Los Angeles Department of Water and Power. It covers a wide range of homemade cleaning recipes, with everything from drain cleaners to pest repellants, and even includes resources for hard-to-find ingredients.

If you’re just not interested in making your own cleaners, earth-friendly companies like Seventh Generation, Gaiam and Mrs. Meyers offer a wide range of products, including everything from non-irritating glass, tile and toilet cleansers to non-toxic oven cleaners.

When shopping, keep in mind that “biodegradable” and “natural” are legally meaningless terms, so they can be used on products loaded with petrochemicals and toxins. Instead, concentrate on ingredients, which usually do appear on labels of safe cleaning products. If you have questions, contact manufacturers. Those with nothing to hide should give you straightforward answers.

Finding cruelty-free products that are not tested on animals is easier than it used to be. Hundreds of manufacturers have replaced animal testing with more humane methods, such as computer models and cell cultures. Look for the “leaping bunny” logo, the seal of approval from the Coalition for Consumer Information on Cosmetics (CCIC), which also tests household products, as proof that a product and its ingredients have not been tested on animals at any stage of development.

Making the transition to green cleaning doesn’t have to be a radical, “throw out everything under the sink” move. When you run out of dish soap, replace it with the green version, and do the same when other mainstream products are used up. Or start by getting rid of the most toxic products first. Scented products, widely considered to be among the worst in terms of health effects, are a good place to begin. Instead, look for natural citrus-based scents in non-aerosol pump sprays. (Aerosols produce extremely fine particles that are easily absorbed into the lungs and bloodstream, but particles from pump sprays are larger, so they’re less likely to enter the body.)

Happy Spring Greening! And remember, our Healthy Living Store carries a good variety of non-toxic cleaning products from respected companies such as Dr. Bronner’s, Zum Clean, and Bill Tufts Organics. Please call (949) 680-1913 for more information and to make a purchase.

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Most folks are as happy as they make up their minds to be.

-- Abraham Lincoln

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Calendar of Events

March Weight Loss Class #5 (4/7/2009) & #6 (4/14/2009)
The medical staff of the Center For New Medicine and our renowned fitness expert and certified nutritionist, Liliana, have created this science-based, multi-faceted program to give you the tools you need to transform resistance into understanding.

Get Allergies Under Control Naturally
Whole Foods will be hosting a lecture by Mitzy Murray, health educator and allergy specialist, with a special appearance by Leigh Erin Connealy, MD. Topics include:

• The causes of allergies
• Symptoms of allergies (you may be surprised!)
• Natural and alternative treatments for allergies

4/15/2009 - Master’s Class
Support class for anyone who has previously attended any of Liliana’s nutrition classes. This class meets twice to support continued success in establishing a healthy lifestyle; one meeting on this date and the second at your choice of any regular nutrition class meeting. Please call (949) 680-1880 for more details and pricing information.

Forgive & Prosper - How To Get On With Your Life
You will leave this class with powerful insight that you can immediately apply to your personal and professional life. You will leave with Tools to awaken the secret values of your heart, so you can wake up and get on with your prosperity.

Topics Include:

• How to Forgive the Unforgiveable
• How to Open Yourself to a New Prosperous Life
• How to Step From Pain to Acceptance to Forgiveness

Click here to view our entire calendar of events

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*The above information and product descriptions are for information purposes only, and are not intended to provide medical advice to individuals. Consult with your physician if you have any health concerns, and before initiating any new diet, exercise, supplement, or other lifestyle changes.

Prices on products and/or services are subject to change at any time and without notice. Please contact our Product Desk to verify product pricing.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.