The Herbal Insider

Germ Warfare
“…shore up your immune defenses with a good diet, plenty of rest, and immune-boosting supplements.”

The common cold is actually caused by one of 200 different viruses which all produce similar symptoms: sore throat, runny nose, congestion, watery eyes, cough, and general aches and pains. Influenza (the flu) causes many of the same symptoms and is also caused by a virus. Colds and flu can be spread person-to-person by coughing or sneezing. Infection can also be spread by touching a virus-contaminated object (like a doorknob, phone, or shaking hands with an infected person) and then touching your eyes or nose.

Surprisingly, whether or not a person comes down with a cold or flu is related less to exposure to a virus and more to the strength of the immune system. Now is the time to shore up your immune defenses with a good diet, plenty of rest, and immune-boosting supplements. In a recent Email received from Robyn Landis, author of Herbal Defense, she said she is now into her 8th winter without a serious cold. Her book will tell you how you can do the same.

General Immune Enhancement
A strong, resilient immune system is your best bet for thwarting cold and flu germs. Almost every nutrient is involved in proper immune function, so a fruit-and vegetable-rich diet is a great place to start, along with a multivitamin /mineral supplement (supplying 100-300% of the RDAs). Vitamin A (5,000 IU), the carotenoids (50 mg), vitamin E (100-200 IU), selenium (200 mcg), and copper (1-3 mg if taking zinc) play a particularly vital role in a strong virus-resistant immune system (Nutrition 1990;6:1-106). (The amount of copper in a multi is usually sufficient.)

Vitamin C: Cold Comfort
Vitamin C has been at the center of controversy regarding whether or not this vitamin plays a role in preventing and treating cold infections. After an exhaustive review of the research, Harri Hemila from the University of Helsinki, Finland determined that taking vitamin C (1,000-8,000 mg in divided doses throughout the day) at the onset of a cold while not having an effect on the incidence of cold infections, reduces both the severity and duration of a cold (Scand J Infect Dis 1994;26:1-6).

Other research has found that vitamin C supplements lessen the risk of catching a cold, but this beneficial effect is limited to individuals under physical stress or those with a low dietary intake of vitamin C (Br J Nutr 1997;77:59-72).

Powerful Cold Remedy: Zinc
The mineral zinc has a long history as an immune system supporter, and a recent study reports that zinc-containing lozenges can greatly shorten the life of a cold. When people who were just starting to develop cold symptoms sucked on zinc lozenges every two waking hours their colds only lasted for an average of four and a half days (Ann Intern Med 1996;125:81-8). Another group of cold victims unwittingly were given fake lozenges; their colds lasted almost twice as long.

The zinc lozenges used in this study provided 13.3 mg of zinc in a form called zinc gluconate. The downside, however, is that the people sucking on these lozenges sometimes felt queasy, developed mouth irritations, or could not tolerate the metallic taste of the lozenges. Two earlier studies using zinc lozenges have also proven the effectiveness of this therapy (J Antimicrobial Chemother 1987;20:893-901, Antimicrobial Agents Chemother 1984;25:20-24)

Herbal Defenders
Echinacea bolsters the body’s defenses to help fend off colds, flus, and other infections. Specifically, Echinacea stimulates immune cells that engulf and digest bacteria and other infectious invaders (Zeitsch Arzt Fort 1996;90:111-5). A single-blind clinical trial involving 32 cold sufferers found that a combination of Echinacea and vitamin C slightly shortened (by one day) the duration of the illness and the severity of the symptoms (Internat J Immunother 1995;11:163-6).

Echinacea can be used for several weeks at a time during high-risk times, but a break of a week or so should be interspersed with every six to eight weeks of use. Otherwise, the immune-stimulating effect of Echinacea seems to wane. There are many choices when it comes to Echinacea, including tea (drink several cups daily), tincture (3-4 ml three times per day), and capsules (300 mg. three times per day).

Elderberry shows a promising effect for treating influenza. An elderberry herbal extract was assessed in a double-blind clinical trial during an outbreak of influenza (J Alt Compl Med 1995;1:361-9). Within the first 24 hours of taking elderberry, 20% of the treatment group reported significant improvement of the symptoms for fever, cough, and muscle pain. After another day, 75% were greatly improved; and by the third day 90% were recovered. In comparison, the placebo group took until the sixth day before 92% reported recovery. The herbal extract can be used in the amount of 10 ml twice daily. !!

The “average” person comes down with the “average” of two or three colds each year.
Don’t be average!
This winter, head into the cold and flu battlefield armed with infection-fighting dietary supplements.

Checklist: Common Cold “Cures”
Multi-vitamin/mineral – Herb Daily Amount
Vitamin A 5,000 IU daily -during times of virus exposure
Vitamin E 100-200 IU per day
Carotenoids 50 mg daily
Selenium 200 mcg per day
Vitamin C 1,000 mg per day during an infection
Zinc lozenges one lozenge every 2 hours during a cold
Echinacea/Goldenseal Two 530 mg capsules per hour
Elderberry 10 ml of herbal extract twice daily
Cinchona Bark 10 capsules per day
Pau d’Arco/Stevia 2 oz Tea every hour

In the book “Herbal Defense”, Robyn Landis and Karta Purkh Singh Khalsa tell you how to kill a cold or the flu fast. This chapter discusses all the herbal remedies how to use them and when to stop.

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The “Cold Shoulder”
It’s a germy world out there, but there are some steps you and your family can take to give your next cold the “cold shoulder.”

• Wash your hands frequently-lather with soap for at least 20-30 seconds.
• Keep your hands away from your eyes and nose-this is how most colds are caught.
• Maintain moist mucous membranes-which physically block the entrance of viral invaders-by drinking plenty of water, wearing lip balm, and using a humidifier.
• Always use a facial tissue when sneezing or coughing.
• Sleep at least seven or eight hours a night.
• Eat plenty of fruits and vegetables (these foods are rich in vitamins and phytonutrients).
• Limit your intake of alcohol, caffeine, and sugar.
• Exercise regularly.

But if you do catch a cold or flu, the following tips can help ease your misery.

• For a sore throat, try a saline gargle by adding 1/2 teaspoon salt to two cups of warm or cool water. Drinking warm tea also has a comforting effect on the throat when it is irritated. Stevia leaf powder added to tea has an antibiotic effect in the mouth.
• Sucking on hard candy, drinking tea (or similar warm beverages), or inhaling steam can help ease a cough. Coughs that bring up mucus (“productive coughs”) can be helped by drinking plenty of water to thin the mucus or using a humidifier to loosen mucus.

Lightening the Scale
Starving yourself when trying to lose weight is counterproductive. Severely restricting caloric intake or skipping meals entirely actually encourages rebound weight gain. Weight loss experts now understand that limiting food intake works against weight loss goals by slowing down metabolism. Instead eat small, frequent meals and snacks comprised of high-fiber, low-fat foods. Gradual weight loss, no more than two pounds per week, is your best bet for permanent weight loss. To determine how many weeks it will take to reach your goal weight, simply divide the number of pounds you want to lose by two. For example, if you are 142 pounds and want to be 130 pounds, you should allow at least six weeks to meet your 12 pound weight loss goal.

Dishing Up Your Veggies
Eating plenty of fruits and vegetables is a great way to support health, especially if cruciferous vegetables-broccoli, cauliflower, cabbage, and brusselsprouts are on the menu. In particular, the abundance of phytonutrients in these foods, in addition to their fiber, vitamin, and mineral content, accounts for an anti-cancer action.
Taking a closer look at certain cruciferous vegetables, scientists have identified specific phytonutrients that help the body detoxify carcinogens (cancer-causing agents). For example, sulforaphane is the foremost detoxifier in broccoli. But sprouts of broccoli are even more impressive, since they have up to 100 times the detoxifying activity as mature broccoli. This may mean that smaller amounts of broccoli sprouts can be as protective against cancer as larger servings of the mature plant (Nutr Rev 1998;56:127-30).

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HERB OF THE MONTH

GARLIC

The bulb of garlic (a plant closely related to onions and chives) is used medicinally. Several early herbalists advocated garlic for a variety of health conditions, including parasites, respiratory problems, and digestive disorders.

Allicin, a sulfur compound that is the active constituent of garlic, is produced when fresh garlic is crushed or chewed. Allicin, in turn, produces other compounds including ajoene, allyl sulfides, and vinyldithiins.

What does it do?
The cardiovascular benefits of garlic are controversial. Research reviews have described many studies which show garlic can lower cholesterol and triglycerides (J Royal Coll Phys London 1994;28:39-45, Ann Intern Med 1993;119:599-605), yet the two most recent trials gave negative results (JAMA 1998;279:1900-1902, Arch Intern Med 1998;158:1189-1194). However, additional cardiovascular benefits of garlic include lower blood pressure (J Hypertens 1994;12:463-468) and reduced risk for blood clots (Thromb Res 1986;44:793-806).

This herb also has antimicrobial activity against bacteria, viruses, fungi, and parasites (Phytother Res 1991;5:154-8). Candida albicans growth is inhibited by garlic, and garlic has shown long-term benefit for recurrent yeast infections. The regular consumption of garlic has been associated with a lower risk for cancer (namely, stomach, colon, and esophageal cancers) (Br J Cancer 1993;67:424-9).

How much should I take?
Garlic can be included in many food dishes, or (if you enjoy the taste) one whole clove of raw garlic can be chewed daily. There are many supplement alternatives. Garlic capsules are available. Tinctures in the amount of 2-4 ml can be taken three times daily.

Are there any side effects?
Garlic is well tolerated by most people, with the exception of certain individuals who develop heartburn and flatulence. Since garlic has a blood-thinning effect, anyone taking anticoagulant drugs should check with their nutritionally-oriented doctor before taking garlic.

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SUPPLEMENT OF THE MONTH

ZINC

The mineral zinc is part of hundreds of different enzymes used by the body for wound repair, fertility, protein synthesis, vision, immune function, free radical defense, and many other functions.
*Zinc lozenges (when taken every two waking hours) can shorten the duration of the common cold, according to a double-blind study involving 100 adults suffering from colds (Ann Int Med 1996;125:81-8).
*The average diet provides less than the recommended daily allowance for zinc.
*Zinc deficiencies are more common in alcoholics and individuals with sickle cell anemia, malabsorption problems, and chronic kidney disease, and low-income pregnant women and pregnant teenagers.

How much do I need?
To prevent a deficiency, 15-25 mg of zinc can be taken as a supplement. For the alleviation of cold symptoms, lozenges providing 10-15 mg of zinc in the form zinc gluconate are generally used frequently throughout the day.

What foods provide Zinc?
Zinc can be found in oysters, meat, eggs, seafood, black-eyed peas, tofu, and wheat germ.

Can I take too much Zinc?
Some people taking zinc lozenges report nausea, mouth irritation, and a bad taste. Taking more than 300 mg per day of zinc can interfere with proper immune function (JAMA 1984;252(11):1443). Copper intake should be increased if zinc supplementation continues for more than a few days (except for individuals with Wilson’s disease) because zinc interferes with copper absorption (Am J Clin Nutr 1984;40(4):743-6). Many zinc supplements, to prevent copper inhibition, include copper in the formulation.

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Breaking News

Many people aren’t getting enough vitamin C, according to research published in the September 1998 issue of the Journal of the American College of Nutrition. After testing the blood of 494 patients at a clinic-many of whom were basically healthy and some of whom were pregnant-vitamin C assessments found that 30% were marginally depleted of vitamin C and 6.3% showed more severe deficiency. Early symptoms of vitamin C deficiency include fatigue and irritability; scurvy is the final stage of vitamin C deficiency. More information about vitamin C and heart disease from Dr Linus Pauling may be found at: HEART TECHNOLOGY

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FAST FACTS

• Think safety if you exercise outdoors: dress to be seen by wearing bright or reflective clothing.
• Nuts and seeds are great sources of vitamin E, zinc, and protein.