Go Natural. Fortunately, there are natural remedies that have been used for years to battle insomnia with impeccable safety records and unquestionable efficacy. Here are a few of my favorites.

L-theanine is an amino acid derived from green tea. Renowned for its calming effects, L-theanine works by enhancing alpha-wave activity in the brain, which results in relaxation, and by increasing levels of gamma amino butyric acid (GABA), a neurotransmitter that calms the brain down and helps relieve anxiety.

Valerian (Valeriana officinalis) is the most common sleep aid in Europe, and studies suggest that this herb works as well as prescription drugs, without the side effects. Like L-theanine, it helps relieve anxiety by working on GABA pathways, but it also has a mild sedative effect that helps you fall asleep more quickly. In some studies, valerian is used in combination with hops. Although hops is best known as an ingredient in beer, it is an approved therapy in Germany for insomnia and nervousness.

Melatonin has long been one of my top recommendations for sleep. Produced naturally in the pineal gland, melatonin is the hormone that regulates your circadian rhythms, or “body clock.” As darkness falls, melatonin secretion rises, signaling your body that it’s time to sleep. After the age of 40, melatonin levels decline, which is one reason so many older people have trouble falling and staying asleep. In addition to facilitating sleep, melatonin is also useful for jetlag, and it’s a potent antioxidant that protects against disease.

People who consistently get too little sleep tend to run down their immune systems and suffer more illnesses and are more subject to stress and emotional upset. Whatever agents you try to help you sleep, avoid prescription drugs. They are not only potentially harmful and addictive, they also deprive you of an important regenerative stage of sleep.

What are the most effective supplements in treating cataracts?
 
1)       Vitamin C
2)       Vitamin E
3)       Beta carotene
4)       All of the above
 
The answer is 4: All of the above.

It’s easy to take your eyes for granted. After all, most of us have been blessed with the gift of sight since birth. Our eyes don’t require much maintenance, and even if you don’t have 20/20 vision, corrective lenses are an easy fix.

But things do go wrong. My patients are frequently asking for solutions to various eye problems, cataracts in particular. Here is a brief overview of this common condition and natural remedies that can help.

Cataracts Are Not Inevitable
Cataracts, or opacities of the lens of the eye, are another common problem associated with aging. More than half of all Americans in their 80s either have cataracts or have had surgery to replace the clouded lens. I’m not going to knock cataract surgery because people see much, much better afterward. But isn’t prevention a better idea?

Lifestyle Changes make a Huge Difference
Smoking, abdominal obesity, diabetes, hypertension, and a whole list of drugs are linked with increased risk of developing cataracts and other vision problems. Nutrition is also important. We’ve known for years that taking a daily supplement containing relatively high doses of vitamin C, vitamin E, beta-carotene, zinc, and copper lowers risk of cataracts and related vision loss, but nutritional research has gone far beyond these basic vitamins and minerals.

A recent study found that older women who had the highest levels of lutein and zeaxanthin were about a third less likely to have cataracts. And in a recent nine year placebo-controlled clinical trial, people who took a daily multivitamin/mineral supplement were much less likely to have developed the most common type of cataracts than those who took a placebo.

Another therapy worth trying is N-acetyl-carnosine. Advanced glycation endproducts (AGEs), caused by the crosslinking of proteins, is another degenerative process that damages the lens. Carnosine is a natural amino acid combo that inhibits AGE formation. Several studies show that when carnosine eye drops are used twice a day in eyes affected by cataracts, improvements are often noted in both vision and lens opacity.

The common thread running throughout is nutrition. Therefore, my number-one recommendation for both treating and staving off cataracts and other vision problems is to improve your diet and take a comprehensive supplement aimed at vision health. It’s never too early to start. Don’t wait until you’re having problems to take action—by then it may be too late.

Eat, Exercise, and Check Your Hormones. First and most obvious, you need to eat higher quality food, and you need to eat less of it. You know that cookies, breads, and starches such as French fries and pasta are your enemies. You also know that lean protein, salads, and high-fiber vegetables are your friends. If you eat like this, you will lose weight.

Second, you have to exercise. Exercise plays an integral role in weight control. The best way to get and stay active is to start walking. Resistance training (weight lifting) is also crucial. Muscle burns fat, and the more you have, the faster you’re going to lose weight.

Third, you should have your hormones checked. Age-related declines in hormone levels can contribute to weight gain. Here at the clinic, we routinely measure thyroid, testosterone, estrogen, progester­one, and growth hormone levels. In many cases, correcting hormone imbalances solves a lot of problems.

Taming the Raging Appetite. Fourth and perhaps most important, you need to control appetite. Nobody wants to be fat—obesity destroys self-image and accelerates virtually all serious degenerative diseases. So why is it such a pervasive problem? The answer is appetite. As the sheer magnitude of obesity in this country testifies, taming appetite requires something other than discipline.

I’m constantly on the lookout for techniques to curb appetite, and I’ve written about many of them over the years. Glucomannan, a fiber supplement taken before meals, fills you up so you eat less. Alpha lipoic acid, a potent antioxidant, suppresses hunger when taken in large doses. EGCG (epigallocatechin gallate), a green tea polyphenol, reduces appetite and increases metabolic rate. Hoodia gordonii, from an African succulent, has been shown to dramatically cut caloric intake. And 5-HTP, an amino acid, reduces carbohydrate cravings.

How to Stay on Track. The final thing you need to achieve your weight loss goals is structure. You need a program to follow. You need a mentor to monitor your progress. You need feedback on your success—or lack thereof—so your program can be altered to better suit you.

Of course you can do this on your own, but like a football team without a coach, you’re much less likely to succeed. We recognize the importance of that support here at the clinic, which is why we’ve developed our TLC (Therapeutic Lifestyle Changes) program. It contains all of the elements necessary for success: evaluation of hormones and metabolic problems, nutritional support, a therapeutic diet with protein-rich meal replacement drinks, and an exercise program. But perhaps the most integral aspect of the program is that patients communicate with their TLC educator on a regular basis to discuss their progress, hash out solutions to stumbling blocks, and get ongoing assistance and encouragement.

They Lost Weight and You Can, Too. We’ve had excellent success with the TLC program. Ken lost 160 pounds and got off multiple drugs. Mark lost 140 pounds and said goodbye to numerous health problems. Elizabeth lost 30 pounds and was radiant on her wedding day. Sue’s weight loss was less dramatic, but she, too, was ecstatic:

“I’ve been on Weight Watchers for years, but I could never lose those last few pounds of fat. I’ve been on the TLC program for nine weeks now and not only have I lost the unwanted blubber, I’ve built up muscle, too. My fat/muscle ratio is very close to what it should be. I used to carry all my excess fat in my stomach, but now my clothes are fitting better than ever and I feel great. This is a lifestyle commitment, and I’m really good most of the time. But even when I went on vacation and was a little sloppy, I only put on a pound or two that came right back off after I got back on the program. I look and feel better than I have in years.”

Light Up Your Life. Sunlight does more than warm you up — it also improves your mood. There is an actual diagnosis for the depression brought on by inadequate exposure to sunlight during the wintertime: seasonal affective disorder (SAD), and it is treated by sitting in front of a “light box” that imitates natural sunlight. Even if you don’t get full-blown depression, many people experience the winter blues. The best therapy is to spend some time in the sun every day.

Increase Vitamin D . Sunlight striking the skin is the catalyst for the producing vitamin D. Deficiencies of this fat-soluble vitamin are common in winter among people living in the northern latitudes, especially those who are over 65 and housebound. Associated with vitamin D deficiencies are higher rates of multiple sclerosis, hypertension, mood disorders, osteoporosis, impaired immunity, and cancer of the breast, ovary, prostate, colon and rectum. Make sure your blood level of vitamin D is in the 50-80 ng/mL range. For most people, this requires taking 2,000-5,000 IU per day.

Keep Up Your Exercise Program. You skiers out there have likely been anticipating winter for some time. For the rest of you, this is a good time to take advantage of a health club that offers an indoor pool, racquet sports, aerobics classes, and/or weight-lifting equipment — and starting now will help your waistline weather the holidays. Be careful not to overdo it, especially outdoors. Strenuous exercise in the cold is more dangerous than in warm weather because cold air makes the blood vessels constrict, raising blood pressure and increasing the risk of heart attack.

Take Care of Your Skin. The air during the winter months is bone dry, and it takes a toll on your skin. Avoid harsh soaps that further dry the skin, and slather on a high-quality moisturizer morning and night. Also, don’t forget the importance of nurturing your skin from the inside out. Drink plenty of water (a minimum of 8 glasses a day) and add essential fatty acids to your daily regimen, such as flaxseed (1/4 cup freshly ground), salmon and other fatty fish — plus fish oil (2-4 capsules per day).

Follow these tips and you will avoid the common winter pitfalls of this time of year.

Here’s How it Works. How can one drug have so many positive effects? It all has to do with the endorphin system. Endorphins are naturally occurring molecules that are similar in structure to morphine and other opioid drugs. Although endorphins are best known for boosting mood and blunting pain, they are active in almost every cell in the body. One endorphin, opioid growth factor (OGF), which regulates the immune system, is the target of LDN.

LDN binds to OGF receptors, which temporarily blocks OGF utilization. Due to the perceived shortage of OGF, there is a rebound effect where cells dramatically increase production of OGF and receptor sensitivity. Once the drug is excreted—and this only takes a couple of hours since the dose is so low—the OGF receptors are able to utilize all the extra OGF circulating in the blood. This has profound effects on several aspects of immune function. It puts the brakes on undifferentiated growth of cancer cells. It also prevents immune system overactivity, which is the crux of autoimmune disorders, and blunts the release of inflammatory and neurotoxic chemicals in the brain. Medical conditions marked by immune dysfunction are associated with markedly low levels of OGF, and LDN simply restores these disease-fighting endorphins to optimal levels.

Cancer in Remission. A promising area of treatment is cancer. Burton Berkson, MD, and colleagues published a paper describing four case histories of patients with metastatic pancreatic cancer who were treated with LDN plus intravenous alpha lipoic acid (a potent antioxidant). Before we go on, you need to understand that the prospects for patients with pancreatic cancer are terrible. Most of them live only a few months after diagnosis, and the five-year survival rate is a dismal four percent. It’s essentially a “get your affairs in order” prognosis.

Two of the patients Dr. Berkson reported on, each with well-documented pancreatic cancer that had metastasized to the liver, were alive and well 78 and 39 months after presenting for treatment. A third patient who had the same diagnosis was disease-free, as evidenced by a PET scan, five months after beginning LDN/alpha lipoic acid therapy. The final patient had a history of B-cell lymphoma and prostate adenocarcinoma in addition to metastatic pancreatic cancer. After four months of treatment, his PET scan demonstrated no signs of cancer.

I’m also aware of good results in patients with melanoma, non-Hodgkin’s lymphoma, and cancer of the breast, lung, prostate, kidney, and colon. Let me make it clear that I am not suggesting that LDN is a cure-all for any kind of cancer. But this safe, inexpensive drug is certainly a reasonable adjunctive therapy.

Autoimmune Disorders Respond Well. A recent pilot study found that LDN improves mood, cognition, and pain scores in patients with progressive multiple sclerosis. And researchers from Pennsylvania State University College of Medicine demonstrated that 67 percent of patients with Crohn’s disease who were treated with 4.5 mg of LDN for 12 weeks went into remission.

The buzz from patients is even better than the studies. Vicki Finlayson had suffered with debilitating multiple sclerosis. After 10 years of unbearable pain, horrible fatigue, growing depression, and dependence on Vicodin and morphine to control her pain, Vicki learned about LDN. Once she started taking it—after her doctor initially refused to prescribe it and she had to wean herself off opioid painkillers—she got her life back. She’s been back at work a year and a half now, she’s off all other drugs, and she’s feeling great.

To learn more about LDN, also visit lowdosenaltrexone.org or simply surf the Internet. This will give you a feel for the tremendous patient enthusiasm for LDN.

A Chameleon of a Disease. Incidence of gluten intolerance is widespread. Upwards of 15 percent of Americans suffer with this condition. And, as I learned at a medical conference I recently attended, only about five percent of these people have been diagnosed and treated. According to experts at the University of Chicago Medical Center, it takes an average of 11 years to identify gluten intolerance, and the typical child sees eight pediatricians before getting an accurate diagnosis.

Although many patients, especially children, have bloating, abdominal pain, canker sores, diarrhea, or constipation, others have no gastrointestinal (GI) issues. Instead, they may experience seemingly unrelated weight loss, stunted growth, iron-deficiency anemia, bone pain, fatigue, thinning hair, or itchy skin. Affected individuals may also have neurological problems such as numbness, depression, anxiety, ADHD, autism, even seizures, dementia, and psychotic episodes. But all of these are signs of nutritional deficiencies brought on by malabsorption due to damaged villi.

A Sure Cure. The good news is that gluten intolerance is one of the few medical conditions for which we have a cure that is 100 percent effective for 100 percent of affected patients. All you have to do is eliminate gluten from your life. This is the only thing that will allow the villi to recover and regenerate.

Wheat, in particular, can be challenging for most Americans because breads, cereals, crackers, and the like have become dietary staples. Beyond the obvious sources, gluten is also present in many sauces, flavorings, and prepared foods, including soy sauce, beer, and frozen French fries.

You Do Have Options. You can buy flour and baked goods made of brown rice, almonds, potatoes, quinoa, and other gluten-free grains. And thanks to increasing awareness, many products are now carrying gluten-free labels. Furthermore, this way of eating is healthier overall.

Because this condition is a recipe for nutritional deficiency, it’s imperative that you also take a good daily multivitamin and mineral supplement, along with extra vitamin D, B-complex vitamins, and probiotics.

At Whitaker Wellness, we test our patients with suspicious symptoms and, if indicated, counsel them in appropriate diet changes. Sure, a gluten-free diet can be inconvenient and a challenge to stick with, but it’s absolutely worth it. Studies show that affected people who eliminate this protein eventually recover completely.

What Remedies Really Work? Rest, of course, drink plenty of liquids, and, yes, eat chicken soup. It’s nutritious and has been scientifically proven to combat inflammation and soothe a dry, stuffy nose. You can get symptomatic relief with the cold and flu remedies that line the shelves of your drugstore. (Avoid the all-in-one combos. If your nose is stopped up, take a decongestant for a couple of days, or if you have a cough, use an expectorant. Don’t expose yourself to medications you don’t need, and use only for a brief period.)

But more important, you need to bolster your immune system so it can fight off these viruses and get you back on your feet. And time is of the essence. All of these natural remedies work best if you begin them in the earliest stages of a viral infection.

Take Your Vitamins From A to Zinc. Vitamin C is the best known of the immune-boosting vitamins, and with good reason. At least 20 double-blind studies have shown that taking this vitamin reduces the duration or severity of the common cold. I recommend taking 500-1,000 mg every hour you are awake. Be forewarned that high doses cause diarrhea in some people; if you are one of them, try 500 mg every two hours, or as tolerated.

Also important is vitamin D. For three or four days at the onset of a viral infection, I increase my patients’ dose of this vitamin to 50,000 IU for five to seven days. After a week, return to your usual dose, even if you still have symptoms. Zinc has become a favorite remedy since a study demonstrated that sucking on zinc gluconate lozenges cut the duration of a cold in half. I suggest trying zinc lozenges at the first sign of a cold.

Bring on the Botanicals. My favorite herb for fighting infections is echinacea, which has antibacterial and antiviral properties, in addition to strengthening the immune system. It has been demonstrated in several studies to prevent the progression of colds. Take it when symptoms first strike or throughout the cold and flu season as a preventive.

Other useful herbals include:
• Elderberry, specifically studied for its ability to inhibit the replication of the flu virus
• Garlic and astragalus, other proven infection fighters
• Eucalyptus and menthol, ingredients in many cough drops that relieve congestion and cough
• Cayenne pepper, sprinkled in a cup of tea or on your chicken soup, which unstops a stuffy nose and opens airways
• Teas made with slippery elm, wild cherry bark, ginger, or chamomile, which are soothing to the throat and bronchioles.
Look for products containing these herbs in your health food store and use as instructed.

Prevention is always the best medicine. A healthy lifestyle, scrupulous hygiene, and a broad-based multivitamin and mineral supplement are the foundation of prevention.

Try Berberine Not Metformin. When I hear about nutritional supplements that work as well or better than prescription drugs, I take notice. That’s why research on berberine, an alkaloid found in goldenseal and other plants, caught my eye. Several clinical trials have shown the positive effects of berberine on blood sugar and lipids in patients with type 2 diabetes. And one of these studies, published in Metabolism, tested it head-to-head against metformin (Glucophage), the most popular diabetes drug in the world.

The Proof is in the Studies. In this pilot study, patients with newly diagnosed diabetes were given 500 mg of either metformin or berberine three times a day for three months. Guess which therapy came out on top? Berberine! It lowered average fasting blood sugar from 190.8 to 124.2, hemoglobin A1C from 9.5 to 7.5 percent, and postprandial (after meals) blood sugar from 356.4 to 199.8. Modest positive effects were also noted on triglycerides. Berberine is safe and well-tolerated, but it may cause transient gastrointestinal upset in some people. The suggested dose is 500 mg, three times a day. Berberine is sold in health food stores and online, or it can be ordered by calling (800) 810-6655.

Which of the following are signs and symptoms of gastroesophageal reflux disease (GERD)?

1. Chronic cough
2. Wheezing
3. Heartburn
4. All of the above

   The answer is 4, all of the above.

Although heartburn is the signature sign of gastroesophageal reflux disease (GERD), these other symptoms are also common manifestations. GERD is caused by a glitch in the esophageal sphincter, the ring-like muscle at the bottom of the esophagus. Like a one-way valve, it opens when you eat or drink to allow food and liquids into the stomach, but most of the time it remains closed to prevent stomach contents from backing up into the esophagus. Unfortunately, this muscle occasionally relaxes enough to allow reflux, or backward flow, of gastric acid to spill into the esophagus.

Gastric acid is potent stuff. With a pH of 1-3, it could eat right through your skin. But while your stomach and intestines are shielded by a dense layer of mucus that allows them to tolerate a high degree of acidity, your esophagus lacks this protective lining. So, even small amounts of corrosive acid in the esophagus can cause heartburn and other problems.

Chronic Cough. Acid reflux irritates the esophagus and can stimulate the cough reflex. Although few people are aware of it, GERD is the third most common cause of “unexplained” chronic cough.

Wheezing. When these strong acids get into the airways, they cause inflammation and irritation. Studies suggest that untreated GERD may be a significant cause of asthma, and that a majority of adults with asthma also suffer from GERD.

Chest Pain. Many a patient has called an ambulance or rushed to the ER with intense chest pain, believing they’re having a heart attack—only to be told their pain was caused by the caustic action of acid in the esophagus.

Other Symptoms. Chronic hoarseness, laryngitis, and throat clearing; recurrent sore throats, ear, and sinus infections; difficulty swallowing; and dental erosions can all be caused by GERD.

Natural Solutions. Most doctors prescribe acid-suppressing drugs such as Nexium, Prilosec, and Prevacid. These pricey drugs do provide symptomatic relief, but they don’t address the underlying problem. In most cases, GERD can be controlled with weight loss, avoidance of problematic foods and overeating, and deglycyrrhizinated licorice (DGL), an inexpensive supplement that is remarkable effective at improving GERD symptoms. The suggested dose of one or two tablets, chewed 20 minutes before meals. Look for it in health food stores or order from the clinic by calling 800-810-6655.

Here is How it Works. Prolo targets the ligaments, the bands of connective tissue that hold the joints and vertebrae in proper position. When these ligaments are weak or lax, the affected joint or area of the spine becomes misaligned, triggering muscle spasms, compression and irritation of nerves, and pressure on the cartilage that may lead to degeneration. During a typical prolotherapy session, dextrose or another slightly irritating solution is injected into the weakened ligaments, initiating a healing response that repairs and strengthens them. Once these supporting structures are strong and taut, symptoms disappear—not for weeks but for years.

Prolotherapy is remarkably effective. Studies suggest it relieves pain in more than 80 percent of patients with chronic pain, even in those who have been unsuccessful with other types of treatment.

You Can Have Permanent Pain Relief with Prolotherapy. Joe had tried every therapy imaginable for his unrelenting lower back pain, including over-the-counter drugs and months of chiropractic treatments, with minimal results. He saw an orthopedic surgeon who ordered X-rays and an MRI, and gave him steroid injections that provided some relief, but the pain quickly returned. Then he learned about prolotherapy and figured it was worth a try. Results were remarkable and enduring. Two years after treatment, Joe is more active than ever, hiking and trekking—without pain.

There are some aches and pains that just don’t respond to standard therapies. That’s when you’re usually sent to a specialist who tells you your only option is surgery. Now you know it isn’t!