Healthy Eating on the Run: A Month of Tips

Healthy Eating on the Run: A Month of Tips

You probably eat out a lot—most Americans do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it’s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are 30 tips to help you eat healthy when eating out.

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.

5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.

8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.

11. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.

12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.

14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or lowfat spreads. And, don’t forget the veggies.

15. In place of fries or chips, choose a sidesalad, fruit or baked potato. Or, share a regular order of fries with a friend.

16. Enjoy ethnic foods such as Chinese stirfry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.

17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high- fat toppings. Enjoy fresh fruit as your dessert.

18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.

19. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat.

20. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.

21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.

22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.

23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories.

24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.

25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.

26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.

27. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.

28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.

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Acupressure to treat traumatic brain injury

ANI,Mar 1, 2011, 01.11pm IST

Tags:

Brain injury

A new study has shown that an ancient form of complementary medicine may be effective in helping to treat people with mild traumatic brain injury.

The study involved a treatment known as acupressure in which one's fingertips are used to stimulate particular points on a person's body - points similar to those stimulated with needles in standard acupuncture treatments, said University of Colorado Boulder Professor Theresa Hernandez and lead author.

The results indicate a link between the acupressure treatments and enhanced cognitive function in study subjects with mild traumatic brain injury, or TBI.

The acupressure treatment type used in the study is called Jin Shin.

For the study, Hernandez and her colleagues targeted the 26 points on the human body used in standard Jin Shin treatments ranging from the head to the feet. The study subjects all received treatments by trained Jin Shin practitioners.

According to practitioners, Jin Shin acupressure points are found along "meridians" running through the body that are associated with specific energy pathways. It is believed that each point is tied to the health of specific body organs, as well as the entire body and brain, Hernandez said.

The study involved 38 study subjects, each of whom was randomly assigned to one of two groups - an experimental group that received active acupressure treatments from trained experts and a control group that received treatments from the same experts on places on the body that are not considered to be acupressure points, acting as a placebo.

The team used a standard battery of neuropsychological tests to assess the results.

In one test known as the Digit Span Test, subjects were asked to repeat strings of numbers after hearing them, in both forward and backward order, to see how many digits they could recall. Those subjects receiving active acupressure treatments showed increased memory function, said Hernandez.

A second standard psychology test used for the study, called the Stroop Task, measured working memory and attention.

The test subjects were shown the names of colors like blue, green or red on a computer screen. When the names of the particular colors are viewed on the screen in a different color of ink - like the word "green" spelled out in blue ink - test subjects take longer to name the ink color and the results are more error-prone, according to Hernandez.

The Stroop Test subjects in the CU-Boulder study wore special caps wired with electrodes to measure the brain activity tied to specific stimuli. The results showed those who received the active acupressure treatments responded to stimuli more rapidly than those who received the placebo treatments, Hernandez said.

The study was published in the January issue of the Journal of Neurotrauma.

http://articles.timesofindia.indiatimes.com/2011-03-01/health/28643217_1_acupressure-brain-injury-test-subjects

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Happy Chinese New Year 2011: The year of the Rabbit

Happy Chinese New Year 2011: The year of the Rabbit

February 3, 2011 is the first day of the Chinese New Year and starts the year of the Rabbit. A hot Google trend, Chinese New Year 2011 begins with the New Moon on the first day of the new year (February 3) and ends on the full moon 15 days later (February 17).

The 15th day is called the Lantern Festival, which is celebrated at night with lantern displays. The Chinese New Year festivities are sometimes called the Lunar New Year, especially by people outside China.

Traditions for the Chinese New Year are plentiful. It's a time that families come together, decorate their homes, and celebrate. For the 2011 Chinese New Year, many toys and decorations will have a rabbit theme.

Parents typically give their children money in red paper envelopes (Ang Pows) to greet the new year and homes are decorated with flowers, Chinese lanterns, fruits and red paper cut-outs with themes such as happiness, longevity and wealth.

Were you born under the sign of the Rabbit?

According to the Chinese Zodiac, the Year of 2011 is the Year of the Golden Rabbit, which begins on February 3, 2011 and ends on January 22, 2012. The Rabbit is the fourth sign of the Chinese Zodiac, which consists of 12 animals signs. The Rabbit is a lucky sign. Rabbits are private individuals and a bit introverted. People born in the Year of the Rabbit are reasonably friendly individuals who enjoy the company of a group of good friends. They are good teachers, counselors and communicators, but also need their own space.

According to Chinese tradition, the Rabbit brings a year in which you can catch your breath and calm your nerves. It is a time for negotiation. Don't try to force issues, because if you do you will ultimately fail. To gain the greatest benefits from this time, focus on home, family, security, diplomacy, and your relationships with women and children. Make it a goal to create a safe, peaceful lifestyle, so you will be able to calmly deal with any problem that may arise.

Not many people know that the Rabbit is the symbol of the Moon, while the Peacock is the symbol of the Sun, and that together, these two animal signs signify the start of day and night, represent the Yin and Yang of life. It is said that anyone making supplications for wishes to be fulfilled are certain to get what they want... and in the Year of the Rabbit, the wish-granting aspect of the Sun and the Moon combined is multiplied. The Moon is YIN and this is the Yin of Heaven, signifying magic. Thus on each of the Full Moon nights of this year, go out into your garden to gaze into the Full Moon and visualize plenty of Moon dust and Moon glow flowing into you, filling your whole body with bright white light and granting you fearlessness, love and courage. This will not only strengthen your inner "Chi" energy, it will also bring wisdom into your life.

Going Under the Needle: Cancer Pain Report

Going Under the Needle: Cancer Pain Report

Getting dozens of needle pricks probably does not sound good, especially if you are already going through cancer.

HealthFirst reporter Leslie Toldo shows us how acupuncture is actually helping people fight back at cancer pain.

Patients are getting results with less or even no pain medication.

That's a very big benefit, considering at least half of the people battling late-stage cancers face severe pain as a side-effect of some cancer treatments.

A few years ago, 83-year-old Janet Davis was enjoying her plane and her retirement. She flew wherever and whenever she wanted.

But a second mastectomy grounded her last April. She's now fighting the effects of bone cancer, chemo and radiation - just one of the 1.1 million people who suffer from cancer pain each year.

So the University of North Carolina medical school's Dr. Jongbae Park stepped in to help. His solution was acupuncture.

Davis would rather have needles than pain killers.

Park inserts thin needles into specific acupuncture points on the skin - 365 in all. The goal is to stimulate the nervous system and release natural painkillers like adenosine.

"It reduces the pain. It's just not there anymore," Davis said.

"As treatment effect of acupuncture becomes noticeable, patients start to reduce their narcotics or pain killers," Park said.

The proof? Studies show acupuncture alone cut post-chemotherapy fatigue by 31 percent. It also cut hot flashes by 50 percent and slashed overall cancer pain by 36 percent.

It's no cure, but it's working for Davis, and, honestly, that's all she needs.

"What more can I ask?" she said.

It can take as many as six, 30 minute sessions for patients to notice a difference in their pain level.

Right now, Dr. Park is studying acupuncture's effects on stroke and irritable bowel syndrome.

BACKGROUND OF ACUPUNCTURE: Originating in China, the practice of acupuncture is one of the main components of traditional Chinese Medicine (TCM), and is deeply rooted in ancient philosophy. The most scientifically studied form is the practice of penetrating a person's skin at key points with thin metallic needles, which are then stimulated by movement or electrical currents. This practice is motivated by the traditional idea that the body is suspended between two opposing, and inseparable forces: the Yin and the Yang. The Yin represents the "cold, slow or passive aspects of the person," while the Yang represents the "hot, excited or active aspects." Disease and poor health are believed to occur when a person lacks balance in regard to these two completely different sides of their being. This imbalance blocks the flow of their vital life energy called qi, which travels along bodily routes called meridians. Acupuncture is designed to unblock the flow of qi by penetrating the skin at specific points along the meridians. The largely accepted belief is that the body contains 14 main meridians, which are connected by at least 2,000 acupuncture points in a complex web-like system. (Source: National Center for Complementary and Alternative Medicine nccam.nih.gov)

ACUPUNCTURE IN THE U.S.: The practice of acupuncture became popularized in the United States in 1971, following an influential article in the New York Times by reporter James Reston. In 1997, the National Institutes of Health (NIH) reported that acupuncture was "widely" practiced by thousands of doctors, dentists, acupuncturists and other licensed professionals to treat pain and a number of other health conditions. In 2007, a National Health Interview Survey showed that an estimated 3.1 million adults and 150,000 children in the U.S. had been treated with acupuncture in the previous year. American acupuncture practices integrate traditional methods from other Asian countries such as Japan and Korea. (Source: nccam.nih.gov)

CANCER PAIN: Cancer pain has many causes. The first comes from the actual cancer itself, which often grows into or kills nearby tissues. When a tumor spreads, pressure is often put on nerves, bones and organs, which can cause a great deal of pain. The second comes from the chemicals excreted by the tumor, which can be painful on the part of the body absorbing them. Another cause is from cancer treatments. Chemotherapy has many painful side effects such as achy mouth sores, diarrhea and damage to the nerves. Radiation can leave a patient with a burning feeling in the treated area, or with painful scars. Surgical procedures are obviously painful as well, often requiring a period of recovery (Source: Mayo Clinic).

http://abclocal.go.com/wjrt/story?section=news/health&id=7916147

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Natural Cold Remedies

Natural Cold Remedies

Taken at the first sign of symptoms, echinacea can reduce a cold's intensity and duration, often even preventing it from becoming a full-fledged infection.

Goldenseal helps clear mucus from the throat. It also contains the natural antibiotic berberine, which can help prevent bacterial infections that often follow colds.

One of the Best Cold Remedies

For a good "cold tea," combine equal parts of elder (Sambucus nigra), peppermint (Mentha piperita), and yarrow (Achillea millefolium) and steep 1 to 2 tsp of the mixture in 1 cup hot water. Take it hot just before going to bed. This will induce a sweat, and if the cold is caught early enough, may stop it altogether. Even if it is too late for this it will still be very useful. This tea can help the body handle fever and reduce achiness, congestion, and inflammation. They may be taken with a pinch of mixed spice and a little honey to soothe a painful throat.

Other herbs that may be added to the infusion include:

• Cayenne (Capsicum minimum): a favorite North American Indian remedy: use 1.25 ml (1/4 tsp) of the powder to really stimulate the circulation.
• Cinnamon (Cinnamomum zeylanicum): use a cinnamon stick, and break it into the mixture of herbs, for a gentle, warming and sweat-inducing effect.
• Ginger (Zingiber officinalis): grate a small piece of fresh root ginger into the mixture for extra heat.

Caution: Peppermint tea may interfere with the beneficial action of homoeopathic remedies.

Herbal Fever Remedy

1 ounce dried Elder Flowers
1 ounce dried Peppermint Leaves
½ pint distilled water

Mix the herbs. Place in a quart saucepan. Pour 1/2 pints of distilled boiling water over it. Cover and allow to steep in a hot place for 10 to 15 minutes (do not boil). When ready, strain into another saucepan. Sweeten with honey if desired.

This remedy drops high temperature associated with flu quite effectively. In some cases, the temperature has been reduced from 104 to 99 degrees within two hours!! According to Dr. Dr. Edward E. Shook, well known herbalist, "there is no remedy for colds and fevers of any description equal to this simple life-saving formula."

Ginger Tea

Best Remedy from the Orient

In both ayurvedic and traditional Chinese medicine, ginger is considered the best home remedy for colds. Drink a cup of ginger tea several times (at least 3 times) a day. Ginger contains a dozen antiviral compounds. And it tastes good. To make a tea, add 1 heaping teaspoon of grated fresh gingerroot to 1 cup of boiled water. Allow to steep for 10 minutes. If you use dried ginger powder use 1/3 to 1/2 teaspoon of powdered ginger per cup.

Children's Herbal Antibiotic Formula

2 cups water
½ teaspoon echinacea root
½ teaspoon licorice root and
½ teaspoon barberry bark (or Oregon grape root)

Place water and herbs in a saucepan. Simmer for 2 minutes, then remove from heat and steep for about 20 minutes. Strain out herbs. For a 50-pound child, give 1 cup of tea or half a dropperful (30 drops) of tincture daily. To improve the flavor, the tea can be mixed with an equal amount of juice. In fact, homemade apple and grape juice, unlike bottled juices, contain strong antiviral agents that fight colds and flu.

Other Herbal Remedies

Use inhalations of chamomile, eucalyptus or thyme to help loosen mucus and heals the throat, nasal passages and bronchial tubes. Horsetail inhalations reduce swelling of mucous membranes. Onion or nasturtium inhalations disinfect. Ginkgo biloba leaf inhalations kill bacteria and heal the cells of the damaged mucous membranes almost immediately.

Inhale steam for fifteen minutes three times daily in acute stage; when the condition is improving.

Inhale steam in the evening before retiring for a week or so to help heat the bronchial passages.

Boneset and sage help to break up congestion and bring down a fever. Take a cup of sage and boneset tea up to three times daily for three to five days.

At the onset of a cold, add 1/2 teaspoon each of cinnamon and ginger to 1 cup of scalded milk. Add 1 tablespoon of honey and drink while hot. This remedy is very soothing and stimulating.

Hyssop Tea may prevent Colds and Infections.

Hyssop Tea
Prevents Colds and Infections

Hyssop tea, if used on a regular basis, is said to help keep away infections.

Add several teaspoons of the chopped leaves of hyssop to 2 cups of boiling water. Allow it to steep 15 minutes. Strain. Sweeten with honey.

Take several cups of this tea warm per day if fighting a cold or infection or as a preventative.

Prepare a fresh cup for each dose. Sip the dosage slowly, never gulp it down. Swish it around the mouth before swallowing. This helps the liquid to mix with the enzymes in the saliva and rapidly assimilates the herbs into the blood stream.

Traditional Peppermint Cure for Fever helps to break a fever by causing the recipient to perspire.

Traditional Peppermint Cure for Fever
This remedy helps to break a fever by causing the recipient to perspire.

1 tablespoon elder flowers
1 tablespoon peppermint
1 tablespoon white yarrow
1 tablespoon feverfew

Mix the herbs. Pour 2 cups boiling water over the herb mix. Cover and let steep for 15 minutes. Strain, sweeten. Drink hot.

This remedy helps to break a fever by causing the recipient to perspire. The yarrow acts as a pain reliever and makes the recipient more comfortable. If the cold is not severe, you need add only 1 teaspoon of the herb mixture to 1 cup of boiling water. It also eases the recipient and helps to dispel mucus.

Comfrey - Elderberry Cold and Fever Remedy
This remedy reduces fever associated with cold by inducing perspiration.

1/2 cup of elderberries
several leaves of comfrey - chopped
1 cup of honey
1 cup of distilled water

Chop several leaves of comfrey. Add 1/2 cup of elderberries, 1 cup of honey, and 1 cup of water. Simmer for 30 minutes. Strain. Take as needed to produce perspiration and reduce fever.

The comfrey leaves produce an aspirin- like substance that help to ease the discomforts of a cold. It also soothes inflamed mucous membranes of the throat. Comfrey is a demulcent, and an expectorant. The elderberries, a diuretic, serve to flush the system.

Royal Herbal Tea For Severe Colds
Useful to treat severe cold symptoms.

1 cup - dried pennyroyal
1 cup - dried catnip
1 cup - dried horehound
1 cup - dried spearmint
1 cup - dried sage
1 cup - dried verbena
1 cup - dried white yarrow
Honey to taste.

Mix the herbs. Pour 1 pint of boiling water over 2-1/2 tablespoons of the herb mix. Cover and let stand 10 minutes. Strain. Sweeten with honey.

Reheat and drink 1 cup every 2-3 hours. Use more often if sweating is desired.

Delicious Cold Remedy
This delicious cold remedy will get rid of symptoms of cold pretty fast. It will also clean your system.

1/4 pound seedless raisins
3 ounces ginger root
3 cups of honey
6 lemons
4 oranges
1 gallon of distilled water

Put the water in a large pan. Add the softened ginger root, honey, and seedless raisins. Bring to a boil and simmer for about an hour. Skim the top as needed. Cool, strain and place in a tightly closed container overnight in the refrigerator.

The next day, squeeze 6 lemons and 4 oranges and add to the mixture. Mix well.

Drink 2-3 glasses per day.

Take a cup of chamomile tea twice daily, as needed to help yourself rest and relax.

Mullein flower tea has a pleasant taste and is good to soothe inflamed conditions of the mucous membrane lining the throat. Also relieves coughing. Put a small handful of the mullein flowers in 1 pint of boiling water. Allow to steep 15 minutes. Strain and sweeten with honey.

Take a soothing herbal bath with chamomile, calendula, rosemary, and/ or lavender if you are restless and irritable, . Keep the water comfortably warm and treat yourself to a long, lazy soak.

Put 1/2 pound of dried mustard in 2 quarts of boiling water and boil for 10 minutes. Add this liquid to foot bath to treat colds and respiratory problems.

Basil tea, made from the fresh or dried herb, may be used to encourage a slight sweat in the early stages of a cold, thus reducing feverishness. A pinch of ground cloves may also be added for flavor and encourage reduction of fever.

Elderberry may help to reduce both the severity and the duration of colds. Choose an extract standardized to contain 5 percent total flavonoids and take 500 milligrams three times daily.

Garlic (Allium sativum) appears to shorten a cold's duration and severity. Any form seems to work: capsules or tablets, oil rubbed on the skin, or whole garlic roasted or cooked in other foods. If you elect capsules, take three of them, three times daily, until the cold is over.

Important Herbs for Cold

Echinacea

Echinacea is believed to reduce the symptoms of Cold and Flu and helps in the recovery.

There are three main species of echinacea: Echinacea purpurea, Echinacea angustifolia, and Echinacea pallida. E. purpurea is the most widely used. It isn't clear if any one type is better than the others.

In Germany, echinacea is the main remedy for minor respiratory infections.

Echinacea is considered to be an immune stimulant. It appears to activate the body's infection-fighting capacity.

There are some evidence that, when taken at the onset of a cold or flu, echinacea can help you get better faster and reduce your symptoms while you are sick. For example, echinacea significantly reduced symptoms such as headache, lethargy, cough, and aching limbs^1,4 when administered to people with flu-like illnesses; echinacea administration to people immediately after they have started showing signs of getting a cold,³ resulted in them showing improvement in cold symptoms much sooner than in the placebo group (4 days instead of 8 days). In another clinical trial, echinacea was found to reduce the length of colds by about 30%,⁵ (the length of illness was reduced from 13 days to about 9.5 days, when echinacea was administered instead of placebo.

Interestingly, the dosage used is important for effectiveness. In a double-blind study involving 180 people with flu-like illnesses, participants were given either placebo or 450 mg or 900 mg of E. purpurea daily.² By about the third day, those participants receiving the higher dose of echinacea (900 mg) showed noticeable relief in the severity of symptoms. There was no real benefit in the placebo or low-dose echinacea group.

Investigators also tried to determine whether echinacea can prevent colds from occurring. The answer seems to be in the negative. In most studies reported so far, the regular use of echinacea failed to significantly reduce the incidence of colds.^6–9 In fact, in one study, echinacea was found to actually increase your risk slightly.¹⁰

The constituents found in echinacea was found to increase antibody production, raise white blood cell counts, and stimulate the activity of key white blood cells.^11–17

Recommended Dosage

Powdered extract - 300 mg 3 times daily.

Alcohol tincture (1:5) - 3 to 4 ml 3 times daily.

Echinacea juice - 2 to 3 ml 3 times daily.

Whole dried root - 1 to 2 g 3 times daily.

Many herbalists feel that liquid forms of echinacea are more effective than tablets or capsules because they believe that part of echinacea's benefit is due to direct contact with the tonsils and other lymphatic tissues at the back of the throat.¹⁸

Take echinacea at the first sign of a cold and continue for 7 to 14 days. Long-term use may not be helpful.

Andrographis

Andrographis is a shrub found throughout India and other Asian countries. It is sometimes called "Indian echinacea" because it is believed to provide much the same benefits as echinacea.

In fact, andrographis was found to both reduce the symptoms and shorten the duration of colds in clinical trials.

Those who were given andrographis¹⁹ reported that their colds were less intense than usual, reported less sick leave, they got well sooner.

Andrographis also reduced the cold symptoms such as fatigue, sore throat, sore muscles, runny nose, headache, and lymph node swelling.²⁰

As in the case of echinacea, the dosage used is important for its effectiveness. In a double-blind study involving 152 adults compared the effectiveness of andrographis (at either 3 g per day or 6 g per day) versus acetaminophen for sore throat and fever.²¹ The higher dose of andrographis (6 g) decreased symptoms of fever and throat pain, as did acetaminophen, while the lower dose of andrographis (3 g) did not. There were no significant side effects in either group.

Recommended Dosage

Take 400 mg 3 times daily with lots of liquids at mealtimes.

Andrographis is typically standardized to its andrographolide content, usually 4 to 6% in many commercial products.

Safety

No significant adverse effects have been reported in human studies of andrographis. .²²

However, it is not recommended for young children, pregnant or nursing women, or those with severe liver or kidney disease. There are some concerns from animal studies that andrographis may impair fertility.

Ginseng

In Eastern Europe, ginseng is widely believed to improve overall immunity to illness. It appears that regular use of ginseng may prevent colds.

There are actually three different herbs commonly called ginseng: Asian or Korean ginseng (Panax ginseng), American ginseng (Panax quinquefolius), and Siberian "ginseng" (Eleutherococcus senticosus).

A double-blind placebo-controlled study looked at the potential immune-stimulating effects of Panax ginseng when taken by mouth.²³ This trial involved 227 individuals at three medical offices in Milan, Italy. Half were given ginseng at a dose of 100 mg daily, and the other half took placebo. Four weeks into the study, all participants received influenza vaccine.

The results showed a significant decline in the frequency of colds and flus in the treated group compared to the placebo group (15 versus 42 cases). Also, antibody measurements in response to the vaccination rose higher in the treated group than in the placebo group.

So finally we may have a herb that will prevent us from getting the cold afterall!

Recommended Dosage

Panax ginseng: 1 to 2 g of raw herb, or 200 mg daily of an extract standardized to contain 4 to 7% ginsenosides.

Eleutherococcus: 2 to 3 g whole herb or 300 to 400 mg of extract daily.

A 2- to 3-week period of using ginseng is recommended, followed by a 1- to 2-week "rest" period.

Russian herbal tradition suggests that ginseng should not be used by those under 40 years old.

Safety

The various forms of ginseng appear to be nontoxic, both in the short and long term, in animal studies. Ginseng also does not seem to be carcinogenic.^24-26

Side effects are rare. Occasionally women report menstrual abnormalities and/or breast tenderness when they take ginseng along with overstimulation and insomnia. Highly excessive dosages of ginseng can raise blood pressure, increase heart rate, and possibly cause other significant effects. Ginseng allergy can also occur.

Some herbalists believe that ginseng can interfere with drug metabolism, specifically drugs processed by an enzyme called "CYP 3A4." Ask your physician or pharmacist whether you are taking any medications of this type. Other reports showed ginseng interacting with MAO inhibitor drugs and digitalis. It is possible that some of these interactions are because of contamination in ginseng and may not have anything to do with the herb itself.

Safety in young children, pregnant or nursing women, or those with severe liver or kidney disease has not been established. Chinese herbalists recommend that ginseng should not be used during pregnancy or lactation.

Ginger

Ginger contains nearly a dozen antiviral compounds. Scientists have isolated several chemicals (sesquiterpenes) in ginger that have specific effects against the most common family of cold viruses, the rhinoviruses. Some of these chemicals are remarkably potent in their anti-rhinovirus effects.

Other constituents in ginger, gingerols and shogaols, help relieve cold symptoms because they reduce pain and fever, suppress coughing and have a mild sedative effect that encourages rest.

Onion

Onion is a close to garlic biologically and contains many similar antiviral chemicals.

Steep raw onion slices overnight in honey. Take the resulting mixture at intervals like a cough syrup. You can also use more onions in cooking whenever you have a cold.

Anise

Commission E in Germany recommended aniseed as an expectorant for getting rid of phlegm. In large doses, it also has some antiviral benefits.

Make a tea by steeping one to two teaspoons of crushed aniseed in a cup or two of boiling water for 10 to 15 minutes. Then strain it. Anise is often chewed by Asian Indians after their meals. It is also one of the ingredients used in "Indian Chai."

Suggested dose: one cup of tea, morning and/or night. This should help you cough up whatever's loose and also help you fight the cold.

Goldenseal

Goldenseal increases the blood supply to the spleen, an organ that's the staging area for the fighting cells of your immune system. It is antiseptic and immune stimulating.

The major healing component in goldenseal, berberine, activates special white blood cells (macrophages) that are responsible for destroying bacteria, fungi, viruses and tumor cells. Several related chemicals in the herb appear to help the berberine do its job.

Take 10 to 15 drops of goldenseal in an alcohol-free form, known as glycerite tincture, two to three times a day for seven to 10 days.

Licorice

Licorice contains antiviral compounds that induce the release of interferons, the body's own antiviral constituents.

Marsh mallow and other mallows

Marsh mallow has been used for thousands of years as a soothing herb for cold-related cough and sore throat and other respiratory conditions. Marsh mallow roots contain a spongy material called mucilage that soothes inflamed mucous membranes.

Most members of the mallow family, including okra and roselle, contain soothing mucilage. One way to take advantage of this is by adding a lot of okra to your chicken soup.

Seneca snakeroot

Seneca snakeroot is used as an expectorant for reducing upper respiratory phlegm in Germany. To make a tea, use about one teaspoon per cup of boiling water. (This herb is also recommended for treatment of bronchitis and emphysema.)

Slippery elm

Slippery elm bark contains large quantities of a mucilage that acts as an effective throat soother and cough suppressant.

Watercress

Use two to three teaspoons of dry watercress to make a tea for treating cold-related runny nose and cough. Or try an ounce of fresh watercress--it makes a great addition to a salad.

Other Herbs

Various herbs are said to work like ginseng and enhance immunity over the long term, including ashwagandha, astragalus, garlic, suma, reishi, and maitake.

Several herbs, including osha, yarrow, kudzu, and ginger, are said to help avert colds when taken at the first sign of infection. Other herbs sometimes recommended to reduce cold symptoms include mullein, marshmallow, and peppermint.

http://www.holisticonline.com/remedies/flu/cold_herbal-remedies-for-cold.htm

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