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Glossary Arnica Flower Arnica extract is an excellent treatment for muscles: sprains, strains, stiffness, bruising, swelling and local tenderness. The herb can be used externally as an ointment or internally as a homeopathic remedy. Arnica also has a long history of usage among Native Americans as a major healing plant. Clinical research has shown the effectiveness of arnica. In 1991 a British study on hospital patients with acute injuries showed that arnica relieved stiffness in 98% of the patients tested. Arnica may have many preventive benefits as well. Marathoners use the arnica extract before they race to improve their performance and minimizing their pain that can result from muscle sprains or strains, stiffness, or swelling. You should not take arnica internally unless it is in the proper dilution. There are a few people who may be sensitive to the compound helenalin that is in arnica. If you develop a mild rash, then you probably are one of those people and should stop using arnica immediately. Arnica is also known as: Arnica montana, mountain daisy, leopard's bane, wolf's bane, Mountain tobacco. What does it do? Whether boron is an essential nutrient remains in debate. Boron appears to affect the metabolism of calcium, magnesium, copper, and phosphorus as well as vitamin D. Preliminary research suggests that boron might affect bone and joint health, but very little is known regarding specifics. The most promising research with boron has linked supplementation to reduced loss of calcium in urine. This effect might help prevent osteoporosis, but so far decreased loss of calcium from boron supplementation occurs mostly when people are not eating enough magnesium in their diets.1 Where is it found? Raisins, prunes, and nuts are generally excellent sources. Fruit (other than citrus) and vegetables and legumes also typically contain significant amounts. Actual amounts vary widely, however, depending upon boron levels in soil where the food is grown. How much should I take? A leading boron expert has suggested 1 mg per day of boron is a reasonable amount to consume per day.2 People who eat adequate amounts of produce, nuts and legumes are likely to already be eating two to six times this amount.3 Are there any side effects or interactions? Accidental acute exposure to high levels of boron can cause nausea, vomiting, abdominal pain, rash, convulsions, and other symptoms.4 Although chronic exposures can cause related problems, the small (often 1–3 mg per day) amounts found in supplements have not been linked with toxicity. Supplemental levels do not lead to accumulations within the body.5 This probably accounts for the lack of toxicity. References: 1. Nielsen FH. Boron—an overlooked element of potential nutritional importance. Nutr Today 1988;23:4–7. 2. Nielsen FH. Facts and fallacies about boron. Nutr Today May/Jun 1992; 6–12. 3. Kelly GS. Boron: a review of its nutritional interactions and therapeutic uses. Alt Med Rev 1997;2:48–56 [review]. 4. Nielsen FH. Ultratrace minerals: Boron. In Modern Nutrition in Health and Disease, by Shils ME, VR Young. Philadelphia: Lea & Febiger, 1988;281–83 [review]. 5. Hunt CD, Herbel JL, Nielsen FH. Metabolic responses of postmenopausal women to supplemental dietary boron and aluminum during usual and low magnesium intake: boron, calcium, and magnesium absorption and retention and blood mineral concentrations. Am J Clin Nutr 1997;65:803–13. What does it do? Bromelain is an anti-inflammatory agent and for this reason is helpful in healing minor injuries, particularly sprains and strains, muscle injuries, and the pain, swelling, and tenderness that accompany sports injuries.1 2 3 Also as a result of its anti-inflammatory effect, bromelain has been found to dramatically reduce postoperative swelling in controlled human research.4 Double-blind research has found bromelain effective in reducing swelling, bruising,5 and pain for women having minor surgery after giving birth (episiotomy).6 The anti-inflammatory effect of bromelain is the probable reason this enzyme has been found effective for people suffering from sinusitis.7 Some of the evidence supporting bromelain in the treatment of sinusitis comes from double-blind research.8 Again, probably due to its anti-inflammatory action, bromelain was reported to help patients with rheumatoid arthritis in preliminary research.9 In that trial, in which bromelain was given for varying (three weeks to 13 months) periods, 73% had good to excellent results. Bromelain is a natural blood thinner because it prevents excessive blood platelet stickiness.10 This may explain, in part, the positive reports in a few clinical trials of bromelain to decrease symptoms of angina and thrombophlebitis.11 12 In addition, bromelain reduces the thickness of mucus, which may benefit patients with asthma or chronic bronchitis.13 Where is it found? Bromelain is found mostly in the stems of pineapples and is available as a dietary supplement. How much should I take? Assessing the right dose of bromelain is complicated. Most bromelain research was done years ago, when amounts used were listed in units of activity that no longer exist, nor is there an exact way to convert the old units to new ones. Today, bromelain is measured in MCUs (milk clotting units) or GDUs (gelatin dissolving units). One GDU equals approximately 1.5 MCU. Strong products contain at least 2,000 MCU (1,200–1,333 GDU) per gram (1,000 mg). A supplement containing 500 mg labeled "2,000 MCU per gram" would have 1,000 MCU of activity. Some doctors of natural medicine recommend as much as 3,000 MCU taken three times per day for several days, followed by 2,000 MCU three times per day.14 Much of the research, however, uses smaller amounts, more like the equivalent of approximately 2,000 MCU in divided amounts in the course of a day (500 MCU taken four times per day). Are there any side effects or interactions? Bromelain is generally safe and free of side effects when taken in moderate amounts, although there has been a preliminary report of increased heart rate with the use of bromelain.15 Because bromelain acts as a blood thinner and little is known about how bromelain interacts with blood-thinning drugs, it makes sense to avoid combining such drugs with bromelain to reduce the theoretical risk of excessive bleeding. In addition, some people are allergic to bromelain.
1. Seligman B. Bromelain: An anti-inflammatory agent. Angiology 1962;13:508–10. 2. Cirelli MG. Treatment of inflammation and edema with bromelain. Delaware Med J 1962;34(6):159–67. 3. Masson M. Bromelain in the treatment of blunt injuries to the musculoskeletal system. A case observation study by an orthopedic surgeon in private practice. Fortschr Med 1995;113(19):303–6. 4. Seltzer AP. Minimizing post-operative edema and ecchymoses by the use of an oral enzyme preparation (bromelain). EENT Monthly 1962;41:813–17. 5. Howat RCL, Lewis GD. The effect of bromelain therapy on episiotomy wounds—a double blind controlled clinical trial. J Obstet Gynaecol Br Commonwealth 1972;79:951–53. 6. Zatuchni GI, Colombi DJ. Bromelains therapy for the prevention of episiotomy pain. Obstet Gynecol 1967;29:275–78. 7. Taub SJ. The use of Ananase in sinusitis. A study of 60 patients. EENT Monthly 1966;45:96–98. 8. Ryan RE. A double-blind clinical evaluation of bromelains in the treatment of acute sinusitis. Headache 1967;7:13–17. 9. Cohen A, Goldman J. Bromelains therapy in rheumatoid arthritis. Pennsylvania Med J 1964;67:27–30. 10. Heinicke R, van der Wal L, Yokoyama M. Effect of bromelain (Ananase) on human platelet aggregation. Experientia 1972;28:844–45. 11. Nieper HA. Effect of bromelain on coronary heart disease and angina pectoris. Acta Med Empirica 1978;5:274–78. 12. Seligman B. Oral bromelains as adjuncts in the treatment of acute thrombophlebitis. Angiology 1969;20:22–26. 13. Schafer A, Adelman B. Plasma inhibition of platelet function and of arachidonic acid metabolism. J Clin Invest 1985;75:456–61. 14. Gaby AR. The story of bromelain. Nutr Healing May 1995:3,4,11. 15. Gutfreund AE, Taussig SJ, Morris AK. Effect of oral bromelain on blood pressure and heart rate of hypertensive patients. Hawaii Med J 1978;37:143–46. Capsicum, (Cayenne Pepper, Red Pepper, Hot Chile Peppers ), one of the most wonderful herb medicines, can be put in an open wound, either in a fresh wound or an old ulcer. It is effective as a poultice for sores and wounds or taken internally for rheumatism, inflammation, fevers and pleurisy. It is a stimulant when taken internally as well as being an antispasmodic. Good for kidneys, spleen, pancreas, and lockjaw. Will heal a sore, ulcerated stomach. It is good in all forms of low diseases. The Key to success in medicine is stimulation, and capsicum is the great stimulant. There are many languid people who need something to make the fire of life burn more brightly. Capsicum, not whisky, is the thing to do it. It can be given without stint or measure. It is excellent in "prevention and cure of the common cold and flu" yellow fever, black vomit, decay and putrefaction "gangrene, and cancers like aids etc.". There is no other stimulant known to medical science so natural, so certain and with less reaction following its constant use. It increases the power of all other agents, helps the digestion when taken with meals, and arouses all the secreting organs, and may be given with the utmost safety. Fear of capsicum is unfounded. We've used it freely over a quarter century. What is it? Chondroitin Sulfate is a glycosaminoglycan, an important component of cartilage. Cartilage, in turn, is a vital constituent of connective tissue. Glycosaminoglycans (GAGs), particularly Chondroitin Sulfate, play a major role in maintaining the integrity and elasticity of a variety of body tissues, most notable the connective tissues found within the joints. Chondroitin sulfates act like "liquid magnets". It helps attract fluid into the proteoglycan molecules. This is important for two reasons; the fluid sweeps nutrients into the cartilage and the fluid acts as a spongy shock absorber. What does it do? Chondroitin sulfate consists of repeating chains of molecules called mucopolysaccharides. Chondroitin sulfate is classified as a type of glycosaminoglycan; it is rich in sulfur and is related to glucosamine. Chondroitin sulfate is a major constituent of cartilage, providing structure, holding water and nutrients, and allowing other molecules to move through cartilage—an important property, as there is no blood supply to cartilage. Chondroitin and similar compounds are present in the lining of blood vessels and the urinary bladder. They help prevent abnormal movement of blood, urine, or components across the barrier of the vessel or bladder wall. Part of chondroitin’s role in blood vessels is to prevent excessive blood clotting. However, it is unclear whether supplements of chondroitin are able to favorably affect blood clotting. In addition, chondroitin sulfate may lower blood cholesterol levels.1 Older preliminary research showed that chondroitin sulfate may prevent atherosclerosis in animals and humans and may also prevent heart attacks in people who already have atherosclerosis.2 3 4 Animal studies indicate that chondroitin sulfate may promote healing of bone, which is consistent with the fact that the majority of glycosaminoglycans found in bone consist of chondroitin sulfate.5 Chondroitin sulfate also appears to help restore joint function in people with osteoarthritis.6 Where is it found? The only significant food source of chondroitin sulfate is animal artilage. References: 1. Izuka K, Murata K, Nakazawa K, et al. Effects of chondroitin sulfates on serum lipids and hexosamines in atherosclerotic patients: With special reference to thrombus formation time. JpnHeart J 1968;9:453-60. 2. Morrison LM, Bajwa GS, Alfin-Slater RB, Ershoff BH. Prevention of vascular lesions by chondroitin sulfate A in the coronary artery and aorta of rats induced by a hypervitaminosis D, cholesterol-containing diet. Atherosclerosis 1972;16:105-18. 3. Morrison LM, Branwood AW, Ershoff BH, et al. The prevention of coronary arteriosclerotic heart disease with chondroitin sulfate A: Preliminary report. Exp Med Surg 1969;27:278-89. 4. Morrison LM, Enrick NL. Coronary heart disease: Reduction of death rate by chondroitin sulfate A. Angiology 1973;24:269-82. 5. Moss M, Kruger GO, Reynolds DC. The effect of chondroitin sulfate on bone healing. Oral Surg Oral Med Oral Pathol 1965;20:795-801. Kerzberg EM, Roldan EJA, Castelli G, Huberman ED. Combination of glycosaminoglycans and acetylsalicylic acid in knee osteoarthritis. Scand J Rheum 1987;16:377. What do we know about the benefits of copper to human health? Copper is essential for life, which means that the human body must have copper to stay healthy. In fact, for a variety of biochemical processes in the body to operate normally, copper must be a part of our diet. Copper is a necessary trace mineral for: the production of red blood cells, the formation of connective tissues (involved in the production of collagen, the protein responsible for functional integrity of bone cartilage, skin and tendon.). In animal studies, emphysema, aneurysms of the aorta and varicose veins is caused by a copper deficiency and in humans, it is conceivable that gray hair, increased cholesterol in the blood stream, recurrent diarrhea and a impairment of glucose tolerance is affected by copper deficiency. Research indicates some benefits of copper are: anemia, arthritis, ulcers infection, cancer and seizures. 80-85% of Americans fail to get the Recommended Daily Allowance (RDA) of copper from their diet. Copper is needed for certain critical enzymes to function in the body. Too little copper in the body can actually lead to disease. These enzymes are involved with energy metabolism -the way that the body gives you the energy to function. In addition, copper is involved in the functioning of the nervous system, in maintaining balance of other useful metals in the body such as zinc and molybdenum, and possibly other body functions. Scientists around the globe are continually learning more about the body's need for copper and its benefits in the normal diet. What are the main sources of intake of copper in daily living? The main source of copper in infants, children, and adults, regardless of age, is the diet. Copper is a natural ingredient in many foods. Copper is typically present in mineral rich foods like vegetables (potato), legumes (beans and peas), nuts (peanuts and pecans), grains (wheat and rye), fruits (peach and raisin), and, yes, even chocolate! What about copper water tube as a source of copper in drinking water? In many regions of the world, copper is carried to the drinking water tap by copper tubing. For the better part of a century, communities have had practical experience in keeping drinking water clean, and in using copper plumbing as the preferred method for carrying drinking water. Conclusive scientific studies allow us to say that copper plumbing keeps drinking water clean by keeping down microbial growth, and reduces the need for overly aggressive water treatment to keep the water clean. Copper plumbing tube leaches a small amount of copper in the first year or two of delivering tap water in residences and public buildings. Afterward, the inner surface of the tube forms a hard surface that retards leaching, unless certain chemical characteristics of water in the tubes exceed acceptable limits used by regulators responsible for protecting the drinking water supply. Are there any health hazards from exposure to copper from these sources? Like all substances, excessive copper can make people ill when ingested. Copper toxicity in humans takes the form of stomach upset, nausea, and diarrhea, and stops when the high copper source is removed. These effects are noted at copper levels far in excess of the World Health Organization limits for copper in drinking water. In extremely rare cases, particularly among those people with rare genetic conditions, copper can be more toxic, adversely affecting various bodily functions and organs. Through research, we continue to learn what happens to copper in the body. The strong scientific opinion is that small amounts of copper in drinking water are not a human health hazard. An expert panel of the World Health Organization has concluded that copper deficiency is much more of a global problem than copper toxicity. Are there any special populations who are at risk? People with poor diets, often including the elderly not able to care for themselves and people in places where it is hard to get good nutrition, may not take in enough copper to meet the body's needs. In addition, a small number of people in rare cases have genetic sensitivities that make it difficult for them to either absorb copper when the body needs it (Menke's Disease) or get rid of it when the body does not need it (Wilson's Disease). We now can define the genetic bases of these diseases. And, contrary to common myth, the fetus, infants, and children are not particularly susceptible to copper toxicity. In fact, the fetus, late in development, actually stores copper in preparation for nutritional needs after birth. Recent research has revealed that the very young have special biochemical mechanisms for adequately managing copper in the body while their permanent life-long mechanisms develop and mature. Do I need to limit my exposure to copper? In short, no, unless you know you have Wilson's Disease. Quite the contrary, you should be sure that your diet includes sufficient copper, as an essential element, to meet your body's needs. Many people actually take copper-containing tablets as a nutritional supplement. So what is the bottom line on copper and human health? Copper is an essential nutrient required by the body in daily dietary amounts of 1 to 2 milligrams for adults (½ to 1 milligram for children). This can be obtained by eating normal amounts of the copper-rich foods or by supplementing your diet with copper. Copper water tube actually helps to keep water clean so is not a good source of supplementation. Copper water tube releases copper to drinking water in small amounts when the tube is new or when the water in the tube has certain chemical characteristics. For the general population, copper is not toxic during the normal course of daily life. Certain individuals (those with Wilson's Disease or Menke's Disease) need to be vigilant about monitoring the levels of copper in their bodies and managing it in consultation with their physicians. What is it? Creatine is a natural occurring metabolite first isolated in 1886 by a French chemist named Chevreul. It is found in highest concentration in lean red muscle tissue of animals and humans in the form of creatine phosphate. It is a powerful ergogenic aid that plays an important role in energizing the muscle. What does it do? Creatine (creatine monohydrate) assists in the production of energy and muscle building processes. Most of the creatine in the body is stored in the muscles as creatine or in a form called phosphocreatine.1 Creatine is a quickly available energy source for muscle contraction.2 It also increases the synthesis of muscle protein and assists in the formation of polyamines (powerful growth promoters).3 Creatine also promotes protein synthesis. Creatine may enhance the effects of other muscle-enhancing nutrients, such as whey protein, glutamine, and amino acids. How does it help muscle grow? Creatine Monohydrate allows for more intense lifting because the muscle tissue is less susceptible to fatigue. It is also buffers the build-up of the lactic acid that naturally occurs when the body performs anaerobic metabolic function.4 Is there scientific proof? Yes there is! Athletes in Britain have been tested while utilizing Creatine Monohydrate. The study found that there was a 20-30% increase in Creatine Phosphate in the muscle tissue. Where is it found? Animal proteins are the main dietary source of creatine. Supplements in the form of creatine monohydrate are well absorbed and tolerated by the stomach. Are there any side effects or interactions? Little is known about creatine side effects, but no consistent toxicity has been reported to date. References: 1. Greenhaff PL, Bodin K, Soderlund K, et al. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Am J Physiol 1994;266:E725-730. 2. Greenhaff PL. Creatine and its application as an ergogenic aid. Int J Sport Nutr 1995;5:94-101. 3. Earnest CP, Snell PG, Rodriguez R, et al. The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength, and body composition. Acta Physiol Scand 1995;153:207-209. 4. Kelly GS. Sports Nutrition: A review of selected nutritional supplements for bodybuilders and strength athletes. Alt Med Rev 1997;2(3):184-201. What does it do? Glucosamine provides the joints with the building blocks they need to repair damage caused by osteoarthritis or injuries. Specifically, glucosamine provides the raw material needed by the body to manufacture a mucopolysaccharide (called glycosaminoglycan) found in cartilage. Glucosamine may also play a role in wound healing. Where is it found? Glucosamine sulfate does not appear in significant amounts in most diets. Supplemental sources are derived from sea shells. Are there any side effects or interactions? At the amount most frequently taken by adults—500 mg three times per day—toxicity has not been reported. Some glucosamine is processed with sodium chloride (table salt), which is restricted in some diets (particularly for people with high blood pressure). Hydrolyzed Collagen has been shown to nutritionally support the inhibition of catabolic disintegration of the cartilage mass. It helps improve nutrient and energy consumption by cartilage tissue, stimulating the restructuring processes and encouraging the maintenance of a healthy collagen matrix. Contains naturally occurring compounds the body needs to build and strengthen cartilage and promote healthy joint function. What does it do? Zinc is a component of more than 300 enzymes that are needed to repair wounds, maintain fertility, synthesize protein, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among other functions. Where is it found? Good sources of zinc include oysters, meat, eggs, seafood, black-eyed peas, tofu, and wheat germ. The average diet frequently provides less than the recommended daily allowance for zinc. A low-dose supplement (15 mg per day) can fill in dietary gaps. Zinc deficiencies are more common in alcoholics and individuals with sickle cell anemia, malabsorption problems, and chronic kidney disease.1 How much should I take? Moderate intakes of zinc, 15–25 mg, are adequate to prevent deficiencies. Higher doses (up to 50 mg taken three times per day) are reserved for treating certain health conditions, under the supervision of a nutritionally oriented doctor. For the alleviation of cold symptoms, lozenges providing 15–25 mg of zinc in the form zinc gluconate are generally used frequently throughout the day. Are there any side effects or interactions? Zinc intake in excess of 300 mg per day may impair immune function.2 Some people report that zinc lozenges lead to mild problems, such as stomachache, nausea, mouth irritation, and a bad taste. Preliminary research had suggested that people with Alzheimer’s disease should avoid zinc supplements,3 though this point has been controversial.4 More recently, preliminary evidence in four patients actually showed improved mental function with zinc supplementation.5 Until more is known, people with Alzheimer’s disease should consult with a nutritionally oriented doctor before taking zinc supplements. Zinc inhibits copper absorption, which can lead to anemia and lower levels of HDL cholesterol (the "good" cholesterol).6 7 8 Copper intake should be increased if zinc supplementation continues for more than a few days (except for individuals with Wilson’s disease).9 Many zinc supplements, to prevent copper inhibition, include copper in the formulation. Zinc competes for absorption with iron,10 11 calcium,12 and magnesium.13 A multi-mineral supplement will prevent mineral imbalances that can result from taking high doses of zinc for extended periods of time. References: 1. Prasad A. Discovery of human zinc deficiency and studies in an experimental human model. Am J Clin Nutr 1991;53:403–12 [review]. 2. Chandra RK. Excessive intake of zinc impairs immune responses. JAMA 1984;252(11):1443. 3. Bush AI, Pettingell WH, Multhaup G, et al. Rapid induction of Alzheimer A8 amyloid formation by zinc. Science 1994;265:1464–5. 4. Sardi B. Winning over the public-the battle between pharmaceuticals and nutritional supplements. Townsend Letter for Doctors and Patients 1996;#156:74–9. 5. Potocnik FCV, van Rensburg SJ, Park C, et al. Zinc and platelet membrane microviscosity in Alzheimer’s disease. S Afr Med J 1997;87:1116–9. 6. Broun ER, Greist A, Tricot G, Hoffman R. Excessive zinc ingestion-a reversible cause of sideroblastic anemia and bone marrow depression. JAMA 1990;264:1441–3. 7. Resiser S, et al. Effect of copper intake on blood cholesterol and its lipoprotein distribution in men. Nutr Rep Internat 1987;36(3):641–9. 8. Sandstead HH. Requirements and toxicity of essential trace elements, illustrated by zinc and copper. Am J Clin Nutr 1995;61(suppl):621S–4S [review]. 9. Fischer PWF, Giroux A, Labbe MR. Effect of zinc supplementation on copper status in adult man. Am J Clin Nutr 1984;40(4):743–6. 10. Dawson EB, Albers J, McGanity WJ. Serum zinc changes due to iron supplementation in teen-age pregnancy. Am J Clin Nutr 1990;50:848–52. 11. Crofton RW, Gvozdanovic, Gvozdanovic S, et al. Inorganic zinc and the intestinal absorption of ferrous iron. Am J Clin Nutr 1989;50:141–4. 12. Argiratos V, Samman S. The effect of calcium carbonate and calcium citrate on the absorption of zinc in healthy female subjects. Eur J Clin Nutr 1994;48:198–204. 13. Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr 1994;13:479–84. |
