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.

Using supplements that don’t contain the amounts of ingredients claimed on the label. A study conducted at the University of Maryland School of Pharmacy showed that some products had not one bit of the active ingredients promised. That’s shameful! The study looked at 14 products containing glucosamine and 32 with chondroitin (some had both). Actual contents ranged from 115 percent of the label claim, all the way down to zero. To avoid this common pitfall, always buy your supplements from a manufacturer you trust.

Taking insufficient amounts of key nutrients. You need a lot of nutrients every day, some in pretty large quantities. To fit all you need into one pill or tablet, it would have to be the size of a golf ball. The manufacturers of popular multivitamins know that. What’s their solution? Cut back on the amount of each nutrient! The result is those one-a-day tablets that only have enough of each nutrient in them to meet the recommended daily allowances (RDAs). This may cut it for some manufacturers, but I don’t believe that these paltry amounts are nearly enough for optimal health.

Taking all supplements with food. Actually, some supplements are best taken on an empty stomach. For example, if you take amino acids with food, they compete with dietary protein for absorption. To get the most bang for your buck, take them a couple of hours after eating or at least 30 minutes before eating.

Storing supplements anywhere. The best place to store nutritional supplements is in a cool, dark, dry environment, such as a kitchen cabinet away from the oven. Keep your supplements tightly capped, and don’t expose them to excess light.

Ignoring expiration dates. The FDA doesn’t require an expiration date on supplement labels, so many companies don’t provide them. However, without them, you have no guarantee of freshness and potency. Look for products with expiration dates, and throw away those old dusty bottles of supplements. They won’t harm you, but they probably won’t do you much good, either.

Now that you know what to do, and what not to do, you’ll be able to get right to work making better use of the supplements you take and improving your well-being.

Fish oil is making headlines yet again. Study results published in the journal Cancer revealed that people who took fish oil while undergoing chemotherapy treatment were able to stave off weight loss and muscle deterioration.

Folks, this is a big deal. Muscle wasting and weight loss during chronic illnesses, called cachexia, is a huge problem for people dealing with cancer. And in this particular study, nearly 70 percent of the participants who took fish oil either gained or maintained their muscle mass.

This is wonderful news. Whenever a nutritional supplement shows benefits like these, I’m even more excited about getting the word out. The dose used in the study was around 2 g daily; however, I recommend that everyone—regardless of health status—take 2-8 g of high quality fish oil each and every day.

Total-Body Protection
The reason I recommend fish oil so wholeheartedly is because the essential fatty acids it contains, particularly DHA and EPA, have many profoundly positive effects throughout the body. Fish oil:

• Protects against heart disease
• Reduces inflammation throughout the body
• Ameliorates symptoms of depression
• Staves off sudden cardiac death and arrhythmia (abnormal heart rhythms)
• Alleviates arthritis and joint pain
• Supports normal cognitive function and memory

And that’s just the tip of the iceberg. There’s really no reason why fish oil shouldn’t be part of your daily supplement regimen.

Eat Plenty of Fish Too
In addition to 2-8 g of supplemental fish oil daily, you should also eat a few servings of cold-water, low-mercury fish per week. Safe species include (but are not limited to) flounder, herring, salmon, sole, and trout. To keep your fish dishes healthy, the best preparation methods are baking, sautéing, or grilling.

Stress Less
With shopping lists a mile long, errands to run, parties to host and attend, and the other stressors of the season, it’s not surprising that anxiety and stress often come into the picture during this time of year. When you’re feeling frazzled, slow down and take a moment to reflect on the many blessings in your life. If that doesn’t work, try a soothing cup of green tea or take 200-400 mg of the anxiety-reducing amino acid theanine.

Other effective stress-busting activities include meditation, yoga, and tai chi. And when all else fails, remember that laughter truly is the best medicine. In addition to boosting immune function, it increases circulation, reduces muscular tension, and just plain feels good. So spice up your life with funny videos, books, and people who make you laugh—and practice “smile therapy” whenever you get the chance.

Eat Healthy
It’s temping to go hog wild during the holidays. After all, there are sweets and treats everywhere you turn. But overindulging is bad for your health in a number of ways. First, there’s the guilt. Next, there’s the weight gain. Finally, there’s the sluggish feeling you get from overeating rich, fatty foods. Fortunately, with a little willpower and a few dietary swaps you can stick with a healthy diet, not just during the holidays but all year long.

Stay away from or severely limit your intake of starches and sugars. These high-glycemic carbohydrates wreak havoc on blood sugar and waistlines. Try steamed and pureed cauliflower with a little garlic in place of mashed potatoes, eat savory steamed veggies instead of loading your plate with stuffing, and bake with xylitol, stevia, or another natural, low-calorie sweetener in order to cut back on sugars. Take the skin off of your turkey to slash fat content, say no to seconds, and try to eat sensible portions. Moderation in tandem with good food choices goes a long way toward improving health. 

Exercise More
I realize this is a busy time of year, but that’s no excuse to put exercise on the back burner. In fact, staying physically active will actually give you more energy to tackle all of your holiday tasks. If you don’t have time to go to the gym, simply incorporate these calorie burners into your daily activities.

Park in the far corners of the lot at the mall or grocery store, use the stairs instead of the elevator or escalator, pick up the pace as you do housework and chores, do jumping jacks, push-ups, or sit-ups for a few minutes when you have some idle time—just get moving!

Bolster Your Immune System
You know what they say: The best defense is a good offense. The upcoming weeks are bound to be busy and stressful, and that combo can really take a toll on your immune system. Don’t end up on the sidelines. Protect yourself by giving your body the nutrients it needs to fight off infection and keep you in the pink.

Start by taking 2,000-5,000 IU of vitamin D daily. Your goal is to get your blood level in the 50-80 ng/mL range. Next, load up on vitamin C, a minimum of 1,000 mg per day. Other immune boosting supplements to consider are echinacea (use as directed), colostrum (4,500 mg twice daily on an empty stomach with water), and a fermented bakers yeast product such as EpiCor (500 mg daily). You can purchase these supplements in health food stores or online from various retailers.

Bell Bladder Control Tea contains several herbs such as cranberry, uva ursi, nettle, goldenrod, and marshmallow that have proven benefits for the urinary tract. In addition to reducing stress, urge, and other types of incontinence, this tea also helps prevent bladder and urinary tract infections. This company also makes an herbal tea for male urinary problems called Bell Prostate Ezee Flow Tea that gets rave reviews. Both teas, which cost about $20 for a month’s supply and come with a money-back guarantee, are available in thousands of health food stores in the US and Canada.

Another product worth mentioning is BetterWOMAN, a blend of Chinese herbs that modulates hormones, boosts neuromuscular function, and increases circulation in the muscles involved in bladder support, resulting in better urinary control.  One study looked at 38 women, ages 35 to 78, who suffered from stress incontinence (brought on by laughing, sneezing, etc.), frequent urination, or urgency (the immediate and urgent need to urinate). After using BetterWOMAN for two months, 76 percent of the women suffering from stress incontinence noticed marked improvement, as did 70 percent of those with urgency problems. And frequent bathroom trips were reduced in 73 percent of the study participants. Look for BetterWOMAN in health food stores or online.

Another supplement worth looking into is folic acid. Dutch researchers enrolled 728 older men and women who had some hearing loss and high homocysteine levels and gave them either 800 mcg of folic acid or a placebo every day for three years. The researchers then retested the participants’ hearing and found that although there was some deterioration in both groups, those who had taken folic acid had significantly less hearing loss in the lower frequencies. (High frequencies were not affected.) An accompanying editorial suggested that the degree of decrease in age-related hearing loss demonstrated in this study could lead to a significant reduction in the need for hearing aids.

Zinc, magnesium, and vitamins E and C also have protective effects on hearing, so your best bet is to take a high-end daily multivitamin supplement. But check nutrient levels carefully, and try to find a product that contains 800 mcg of folic acid and above-RDA dosages of other vitamins and minerals.

“Back in 1989, I went to Scripps Hospital in San Diego, had a treadmill stress test and an angiogram, and was told they would need to do a bypass operation in the morning. I was feeling pretty good so I declined the surgery, got out of that place, and never went back. I started looking into my options and who did I find but Dr. Julian Whitaker.

“After a hands-on examination, he said he thought he could fix me up. He gave me a list of supplements to take, told me to exercise 30 minutes every day, and prescribed chelation therapy. I’ve had a relationship with Dr. Whitaker now for 20 years. I still take the supplements he suggests and exercise regularly. And to think, those folks down at Scripps gave me 30 days to live without the bypass operation!

“I’ve been working steadily in the title business without missing hardly a day of work for 55 years—and I plan to keep on working for another 20 years. I can honestly say that if it weren’t for Dr. Whitaker I wouldn’t be here today.” — Bob Duff, Whitaker Wellness patient

As remarkable as Bob’s story is, he’s actually the rule rather than the exception. Instead of operations and side-effect-riddled drugs, we offer our patients innovative therapies and targeted nutrients. And you know what? They respond better, regain their health, and are better off with this noninvasive approach.

1. Wash Your Hands
Microbes can enter your system when an infected person in the vicinity coughs or sneezes. More commonly, however, you bring them in yourself by touching the mucous membranes of your mouth, nose, or eyes after coming into contact with a contaminated person or item such as a glass or towel. That’s why it’s important to wash your hands regularly.

It sounds like a no-brainer but you’d be amazed at how many people are just plain lousy at hand-washing. In a study by the American Society for Microbiology, almost everyone—92 percent—claimed to wash their hands in public restrooms, but only 77 percent actually did. And it’s often a haphazard rinse. You really need to lather up and scrub for a full 20 seconds. Use good old bar or liquid soap and avoid antibacterial products. Antibacterials contain triclosan, an agent known to increase risk of antibiotic-resistant “superbugs.” More than three-quarters of liquid hand soaps contain triclosan, so read labels carefully. Alcohol-based hand sanitizers are another viable option.

2. Flush Microbes Out
Another method of staving off infection is to wash germs out of the eyes and nostrils before they have a chance to enter your body. One way to do this is with facial dips. You simply fill a basin with warm water, add a special solution, and submerge your face in the water for a few seconds. (Clenzology makes a line of reputable products; however, an alternative is to use only warm water.) Another option is to cleanse the nostrils with salt water with either a saline nasal spray or a neti pot, a small container with a spout that allows you to gently pour water into your nostrils. Neti pots have been used for centuries, and saline nasal sprays were shown in a study of college students to reduce colds.

3. Boost Your Immunity
It goes without saying that living a healthy lifestyle boosts immune function. This includes regular exercise, a healthy diet, adequate sleep, stress management, and a good daily multivitamin and mineral supplement. But there are additional supplements you should take during flu and cold season to strengthen your defenses. Vitamin C is indispensable. It increases the number and function of microbe-fighting white blood cells as well as the production of interferon, which helps prevent viral infections. I recommend taking a minimum of 1,500 mg a day, in divided doses, at this time of year.

Though vitamin C is a must-have, there is another supplement that you shouldn’t be without this season: vitamin D. Ensuring that you have an adequate blood level of vitamin D may be your best protection against all types of “bugs” this winter. That’s why you need to beef up your intake now. The most predictable way to do this is to take vitamin D3 supplements—enough to bring your blood level up into the optimal range of 50–80 ng/mL. (For most adults, this requires about 5,000 IU per day.) To make certain your levels are in the proper range, ask your doctor for a 25-hydroxyvitamin D (25(OH)D) test.

I hope you are able to put these tips to good use. Feel free to share this information with your friends and family. You know what they say—an ounce of prevention is worth a pound of cure.

As a parent, I know that getting kids to eat right is no small task. Many of the foods marketed to children are highly processed, loaded with sugar, fat, and calories, and devoid of vitamins, minerals, and other nutrients. Consequently, far too many of our youngsters are on shaky nutritional footing.

According to the National Health and Nutrition Examination Survey (NHANES), only a very small percentage of American children eat a good diet (20 percent of 2- to 6-year-olds, 8 percent of 7- to 12-year-olds, and 4 percent of 13- to 18-year-olds). Other surveys show that 69 percent of toddlers under age 2 eat candy or dessert and 44 percent drink sweetened beverages on a daily basis. No wonder so many boys and girls have inadequate intake of several essential nutrients.

I firmly believe that all children should take a daily multivitamin and mineral supplement. While nutritional supplements are no replacement for a good diet, they do a heck of a job of filling dietary “gaps” and ensuring adequate intake of iron, iodine, zinc, B-complex vitamins, magnesium, calcium, antioxidants, and other nutrients that play crucial roles in optimal growth and development.

In addition to a daily multi, I also recommend docosahexaenoic acid (DHA) supplements. DHA is an omega-3 fatty acid that comprises a quarter of the total fat in the brain. A vital constituent of robust cellular membranes and myelin (which insulates and protects neurons and speeds up electrical transmissions), DHA also turns on genes that signal the production of brain-derived neurotrophic factor (BDNF), a growth factor that plays a key role in learning and memory.

Breast milk is an excellent source of DHA, which is one reason why children who are breastfed score higher on IQ tests than their bottle-fed peers. (The FDA finally got smart a few years ago and approved the addition of DHA-supplemented formula.) But toddlers and older kids often shy away from DHA-rich fish. The only surefire way to make certain they get enough is to supplement with DHA.

Look in your health food store for a children’s daily supplement that contains a broad range of essential vitamins and minerals and take as directed, based on your child’s age. The suggested dose of DHA is 100 mg a day from age six months to four years, 150 mg from four to six years, and 300 mg for children seven and older. (It is available in liquid and capsule form.)

Chelation. Chelation is an intravenous therapy that binds to metal ions in the blood, carrying them to the kidneys where they are excreted in the urine. Used for heavy metal poisoning, chelation also improves circulation, which helps alleviate symptoms of diabetic neuropathy.

Enhanced External Counterpulsation (EECP). EECP increases blood flow to the extremities and reduces symptoms of diabetic and peripheral neuropathy. During 35 one-hour sessions, pressurized cuffs are placed around the lower extremities. With each beat of the heart, the cuffs contract, squeezing blood up toward the heart and throughout the body, increasing circulation.

Hyperbaric Oxygen Therapy (HBOT). HBOT is administered in a specially designed, pressurized chamber. When 100 percent oxygen is inhaled in this environment, it is easily absorbed, even in areas where blood supply is limited. This infusion helps boost circulation and improves a wide number of conditions, including diabetic neuropathy.

Infrared Light Therapy. Infrared light therapy (brand names Health Light and Anodyne) delivers special wavelengths of infrared light through the skin to the affected tissues, increasing the production of nitric oxide (a signaling molecule in short supply in diabetics). This painless procedure enhances blood flow, improves circulation, and has restored sensation in 93 percent of patients in eight separate clinical trials.

Alpha Lipoic Acid. Also known as lipoic acid or ALA, alpha lipoic acid is my top supplement recommendation for treating diabetic neuropathy. ALA is an extraordinary antioxidant that, in addition to quenching free radicals, has been shown in clinical studies to improve pain, burning, numbness, and other symptoms of diabetic neuropathy. The suggested dose is 600-1,200 mg per day in divided doses.

High-Dose Antioxidants.  Because oxidative damage plays a large role in diabetic neuropathy, high doses of antioxidants are imperative. Aim for 300-800 IU of vitamin E, a minimum of 1,000 mg of vitamin C, and 15,000 IU of vitamin A (as mostly beta-carotene.) A high-quality multi should contain these levels.

B-Complex Vitamins. When it comes to supporting nerve health, B-complex vitamins are essential. Suggested minimum doses are 800 mcg of folic acid, 150 mcg of B12, and 75 mg of B6. Again, a good multivitamin/mineral supplement should contain these doses.

Fish Oil. Inflammation is also a factor in diabetic neuropathy and fish oil is just the supplement to counteract this symptom. For best results, take 2-8 g of high-quality fish oil daily.