Leg Cramps.....Ouch!

A muscle cramp is a sudden, uncontrolled contraction of a muscle. This type of pain is most commonly experienced in the legs, and therefore often called a leg cramp or a "charley horse."
Leg cramps occur when the muscle suddenly and forcefully contracts. The most common muscles to contract in this manner are muscles that cross two joints. These muscles include the calf (crossing the ankle and knee), the hamstring (crossing the knee and hip), and the quadriceps (also crossing the knee and hip).


Leg cramps usually last less than one minute, but may last several minutes before the contraction subsides. In some patients, the leg cramps occur primarily at night, and can awaken the patient from sleep.

What causes a leg cramp?The exact cause of a leg cramp is not well understood, but there are some risk factors that are thought to contribute to this condition:

Muscle fatigue
Heavy exercising
Dehydration
High weight (not necessarily obesity)
Electrolyte imbalances
Medications (statins, prednisone, others...)

The most common cause that is typically seen in patients who develop leg cramps is exercising in an unusual way, meaning either more activity or a different exercise. Leg cramps are more common in young (adolescent age) and older (over 65) patients. Patients who weigh more are more prone to developing leg cramps. Also, some medications can cause side effects of leg cramping.

How can leg cramps be prevented?

Stay hydrated, It is not well known exactly how dehydration and muscle cramping are related, but it is known that dehydration can predispose to leg cramps. Drink at least three full glasses of water each day, including one before bedtime. Also drink plenty of fluid before, during, and after exercise.

Stretch regularly, stretching can relax muscle fibers. When working out, a good post work out stretching routine can help relax muscles and prevent cramps. Make sure you cool down after exercising, and do not exercise vigorously just prior to sleep.

Train gradually, build up an exercise program, and try to avoid sudden increases in activity. The "10% Rule" is a good rule of thumb: never increase your exercise over one week by more than 10% compared to the week before. Sudden changes in activities can cause leg cramps. What is the best way to make a leg cramp go away?Usually instinct takes over when a leg cramp strikes, and you massage and stretch the sore muscle. This is a perfect instinct and often solves the problem. The best steps are:

Massage the cramped muscle

Stretch the muscle (gently!)
Take a hot shower or bath to warm and relax the muscle

Natural Remedies:

We here at Botanical Health Magazine pick Arnica Lotion, by 'Salmon Creek Botanicals'. This is a topical anti-inflammatory that eliminates leg cramping, and allows you to sleep through the night. To purchase this amazing all natural, herbal infused product visit http://www.salmoncreekbotanicals.com/ today!

Have You Heard Of Acai Berry?

The acai (ah-sigh-ee) berry has been around for thousands of years and not until the 1990's was it introduced to the western world. The acai berry was found to possess tremendous health properties. The acai berry was first used by the tribes of the Amazon jungle as a cure for various ailments. It is estimated that the indigenous tribes people routinely use up to 2,000 of the 3,000 known rainforest fruits for medicinal purposes. The Amazon borders eight different countries and has the world's largest river basin. Not only does the Amazon supply one fifth of the worlds freshwater, it has the highest diversity of birds and freshwater fish. The Amazon is the largest rainforest in the world where one third of all animal and plant species live. The acai berry is just one of these fruits that has been discovered in this vast region. The Shuar tribes are one of these Amazonian tribes that have for centuries, through tradition, kept the use of plants (acai berry) for medicinal purposes.

Shuar medicine men or women are called uwishin (oo-wee-sheen') a healer that works with medicinal plants, somebody who knows all the secrets of the rainforests. Uwishin, have a great deal of knowledge of medicinal plants and their cures, they learn from others, and through experiments from the plants themselves. One plant removes snakes venom from the body. It is the work of the uwishin to research and find solutions to illness.

The acai berry was discovered to have natural antioxidant properties, as well as being a natural cholesterol controller. When eaten it helps reduce the bad cholesterol in our blood and increases the good cholesterol. The tribes of the Amazon knew of these properties and found out that it helped build the immune system, fight infection, protect the heart, and control prostate enlargement (nature's viagra). It was a great energy food for the tribes-people. The acai berry, which is a palm fruit, was traditionally pulped to make wine that was rich in minerals. The acai berry was also discovered to fight schistosomosis, which is transmitted by snails. Schistosomosis affecting more than 10 million Brazilians. The acaí berry is also used to produce an antibiotic that helps to fight against 'Staphylococcus aureus,' a common infection contracted mainly in hospitals. A berry so useful but only known to the traditional tribes men and woman of the Amazon, a lost secret.

The acaí berry comes from a palm that has a long thin trunk up to 25m high with a group of branches at the top from which hangs ribbon-like leaves. Acaí berries hang from these branches in clusters that look like groups of bluebottles. Traditionally the acai berries would be picked by hand and the tribe's men would shimmy up the tree and cut the branches from the top of the palm tree rich in acai berries. Now that the acai berry has been discovered as a highly sort after crop by the population of Brazil it is mass produced, as it only has a 24 hour life span in which the properties of the juice are still active. The acai berries must be loaded into baskets and onto boats soon after picking. To get it to the markets in Belem's they would have to transport the acai berries over night.

Each acai palm tree produces round about 20 kg of fruit per year and the wine produced by this fruit has become the most important product in terms of finance after wood forest products. Belem in Brazil now employs over 30,000 people on a daily basis to keep up with its enormous demand.

So we know where it comes from, what about it's recent history? After being introduced into the western world it was realised by the modern beach going Brazilian surfer as a natural way to regain energy. The acai berry was pulped and frozen to keep it fresh and became a natural additive to the smoothies drunk along the beaches of Brazil. It was known to help your prostate and was seen as a natural viagra for the boys of the beach. It soon became a drink for the trendy, for the sand and surf brigade.

The researches soon got hold of this magic acai berry and realised that it would be of great importance in the well-being and health of the western world, our diets are often over filled with fat and fast food, acai is naturally full with energy, it has a vibrant taste of berries with a hint of chocolate, is rich in proteins, fibre, vitamin E, minerals and essential Omega oils to reduce our bad cholesterol caused by our western diets. The acai berries fatty acid ratio resembles that of olive oil this is thought to be a contributing factor to low incidence of heart disease in Mediterranean populations. The acai berry contains similar properties as red wine in controlling fats in the blood and is a fair contributor to go up against the wine diets of the Mediterranean people.

Known as the miracle fruit, acai berries also helps in preventing cancer due to it's antioxidant properties that are five times more potent than gingko biloba, a commonly used herbal therapy product.

Survival Tips for Winter

Botanical Health Magazine Editor, "Kat Torres", sat down with our in house physician Dr. Judith Caporiccio recently to discuss relevant survival tips for winter.

Kat: Thank you for joining me today. Let's talk about a few current issues that most of us have when winter approaches. First let's talk about Seasonal Effective Disorder.

Dr. Caporiccio: Seasonal Effective Disorder, is more commonly known as winter depression or winter blues. This is a mood disorder where people who have normal mental health throughout most of the year will experience depressive symptoms in the wnter. Some people will experience mood changes, sleep too much, and have little energy. I recommend that you check with your naturopath about taking St. John's Wart to get you through this challenging time. There are also many light therapy alternatives as well.

Kat: We've also talked about the winter dangers of acetaminophen. Could you explain to our readers the dangers of over the counter drugs in the winter season.

Dr. Caporiccio: Sure, this is a very serious topic. All of us have probably experienced a time where we are suffering so badly with flu and sinus symptoms that we just want to "knock ourselves out", so that we can get comfortable, and get some sleep. The dangers are the high levels of acetaminophen when mixing over the counter drugs like Sudafed for sinus pressure, and tylenol for aches and pains. These combinations can have serious hidden dangers and consequences, such as liver damage. My best advice is to read all labels carefully and do not accede more than 1,200-1,500 milligrams of acetaminophen per day.

Kat: How about nutrition in the winter. What are some important guidelines for winter nutrition, especially getting organic fruits and vegetables?

Dr. Caporiccio: Shopping for food in the winter can be a challenge. Usually when it gets cold out we turn to comfort foods that can be high in carbs and starches. Here are some of my ideas for making smart choices for winter time grocery shopping.

Buy food that is in season. Citrus fruits and tropical fruits are in season and at the peak of flavor in winter. Good winter vegetable values include: Non-organic: broccoli, cabbage, cauliflower, Brussels sprouts, avocado, onion, garlic. Organic: potato, sweet potato, beets and other root vegetables, carrots, leafy greens.

Avoid foods that are out of season: strawberries, raspberries, bell peppers, cucumber, zucchini. They will tend to be very expensive and of poor quality — not a good combo. If you buy grapes, buy only domestic grapes. Imported grapes from Chile and Argentina are fumigated with methyl bromide (a neurotoxin) to kill medflies and other pests when they reach U.S. ports.

Tropical fruits and citrus with thick skins that you do not eat (orange, grapefruit, lemon, tangerine, kiwi, banana, coconut, mango, pineapple, avocado) typically have low or no discernable pesticide residues, so save your money and buy non-organic.

Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) have low or no discernable pesticide residues, so there’s no need to buy organic here either.

Green foods should be purchased as organic or avoided in the winter. If you look outside and don’t notice much “green,” you’ll know that “green” food had to travel a long way to get to your grocery. Non-organic green food has been treated with not only pesticides, but anti-mildew sprays and food waxes to maintain an appearance of “freshness.” Leafy greens, crunchy fruits and vegetables (celery, apples, pears, cucumbers, peppers), and all lettuces are better to buy organic. Cruciferous veggies and tropical fruits are the exception to this rule.

Use plenty of onions, garlic, and shallots when you are cooking. They have a built-in “pest repellent” with their pungent smell, so commercial growers use little or no pesticides to grow them successfully.

Buy organic dairy products. If you cannot afford organic, choose nonfat dairy. The more fat a conventionally grown product contains, the more toxins are found in the food, because many toxins concentrate in the fat.

Choose organic or sustainably raised meats. If you have to buy non-organic, do choose chicken and meat labeled as raised “antibiotic and hormone-free.” To use organic meat more economically, make it a flavoring instead of a primary ingredient — soups, stir fries, casseroles, and stews all feature the flavor of meat, but in small portions.

If you do want fruits that are out of season (such as peaches), choose canned fruit. Canned peaches, apricots, and cherries have considerably less pesticide residue than those same (non-organic) fresh fruits. Farmers who grow fruits used in canning use fewer pesticides because the fruit does not have to look “perfect.” Additionally, the fruit is scrubbed and washed several times before processing.

Store your food properly to avoid waste. When you buy organic vegetables with greens still attached (carrots, beets, turnips), remove the greens as soon as you come home. To keep leafy greens crisp, rinse, trim, and pack the greens with a damp paper towel on top. Store apples and other soft fruit in your refrigerator. Potatoes, garlic, and onions should be stored in paper bags (not plastic!) and away from bright light (moisture and light cause them to begin sprouting).

Last but not least stay hydrated. In the summer the need for water is much greater than that in the winter months beacause of the time we spend sweating. Your body still requires at least 8-8oz. glasses of water daily. I'm not a stickler for strictly water. 8-8oz. glasses of any liquid with the exception of coffee, and soda will suffice.

Which brings me to my last point.....exercise. Snuggling by the fire, curling up with a good book, or catching up on the latest movie on DVD are all great winter indulgences, but we cannot neglect our bodies need for continued excercise. If you live in an area where getting outdoors is out of the question invest in a few good excercise DVD's, an indoor trampoline, or a simple jump rope will work wonders. If you have small children that interfere with your workout routines, go to the mall and stroll them around for an hour at a brisk pace. Or lastly, join a gym that works for you.

Kat: Thank you so much Dr. Caporiccio for all of your wonderful tips and knowledge.

I would like to take a moment to say to our readers that winter is a beautiful season, and a time to reflect upon the year that for me, always goes by way too fast. Embrace your lives, take an opportunity this winter to learn something that you didn't know before, read the book you haven't had the time for, call the friend who you've been out of touch with because of your busy summer. And if the demands on your time keep you from doing these things take a moment, just a moment each day to give thanks.

Be Cautious With Home Remedies.....

Alternative medicine has become quite popular once again. One aspect of alternative medicine is the use of herbs for common ailments and disease prevention. Many people tend to believe that because herbs are all natural they are much safer than a man made drug. This is not true. Here are some things you need to consider when using any herbal remedy...

Herbs ARE medicines. Man has made many of the medicines we know and have used from plants with medicinal properties. However, man has regulated the strength and dosage of the medicinal ingredients. In the plant itself the medicinal strength may be so strong that a unsuspectingly small amount could be fatal. The best thing you can do is to remember that natural does not always mean safer. Always read all package labels and follow directions precisely when using herbal products. Although the use of herbs in pretty safe and beneficial, overdose on herbs is as real and deadly as overdose on prescription drugs.

Not all herbs are created equal. Each herb does a different thing for the body and mind. Most herbs are user friendly and do not harm the body while helping it. However, there are some herbs that do more harm than good. The following herbs should be avoided at all costs...Chaparral, Coltsfoot, Comfrey, Ephedra, Lobelia, Pennyroyal, Senna, and Yohimbe. The first three of these herbs can cause serious liver damage. They contain the chemical NGDA, along with other liver damaging chemicals like Allantoin and Pyrrolizidines. Ephedra is an herb that has also been known to cause liver damage, along with high blood pressure, heat problems, and strokes. It has caused deaths in some of it's users, and severe complications in others. Lobelia can possibly lead you to coma and death if misused. Pennyroyal has been used throughout early history as a means of inducing miscarriage in pregnant women. In other words, abortion. Senna can irregulate your heart. Yohimbe can cause a variety of minor ailments, and some severe as well. It is definitely a good idea to steer clear of these specific herbs, for the sake of your health and safety. Always consult your health professional before using herbs as medicine.

Join us next week when our Botanical Health Magazine Editor, 'Kat Torres' will be doing an interview with our in house physician Dr. Judith Caporiccio, ND.

Herbal Medicine for Healing and Health

Valued for their aromatic, savory, or medicinal characteristics, herbs come from plants or various parts of plants and possess certain chemical substances that have affects on the body. Herbal medicine, also called Botanical Medicine or Herbalism, is the use of these herbs for medicinal or therapeutic value.

Herbal medicine is older than any other type of healthcare. Every culture has taken advantage of herbs and their benefits. Herbal medicine began with primitive cultures using different plants for shelter, clothing, and medicine. Man learned medicinal benefits of plants through trial and error methods in addition to observing animals. Man’s knowledge of herbs and their medicinal uses advanced over time. Herbal pharmacopoeias were developed by different tribes. Even the pharmacopoeia of scientific medicine in the 20th century was developed primarily from native herbal lore. Herbal medicine continues to influence the medicines of today. Up to 25 percent of all prescription drugs in the United States have at least one active ingredient that comes from plant extracts or synthesized plant compounds.

As many as 4 billion people, or 80 percent of the earth’s population, are estimated to use a form of herbal medicine in their health care, according to the World Health Organization (WHO). Herbal medicine is a large part of naturopathic, homeopathic, Native American Indian, Ayurvedic, and traditional oriental medicine. Of the 119 plant-derived pharmaceutical drugs, as many as 74 percent are used in the same ways the plants were used by natives. Plants gathered from locations such as the rain forests are being studied for their possible medicinal values by various pharmaceutical companies.

Conditions such as high blood pressure, asthma, pain, and heart disease are often treated today with commercial medicines containing plant-based substances. Ephedrine is derived from an herb called ephedra and is used in commercial medicines to relieve respiratory and asthma symptoms. The actual herb ephedra has been used for over two thousand years in Traditional Chinese Medicine to treat the same symptoms.

The foxglove plant is an herb that has been used since 1775. Today this herb, also referred to as the cardiac stimulant digitalis, keeps millions of heart patients living all over the world.

Branches of Herbal Medicine include Ayurvedic Herbalism and Traditional Chinese Herbalism. Ayurvedic Herbalism stems from Ayurveda and Western Herbalism and originated in Greece and Rome. Its practice spread throughout Europe and eventually to North and South America. Traditional Chinese Herbalism comes from Traditional Oriental Medicine.

Western Herbalism is now considered folk medicine. Ayurvedic and Chinese Herbalism differ because they have developed over centuries into very advanced forms of treatment and systems of diagnosis.

People in the United States are continually gaining interest in herbs because of an increasing number of success stories. One example is the use of St. John’s Wort to treat forms of depression. People have used this drug to avoid using Prozac, which produces unwanted side effects. Certain Ayurvedic herbs are commonly used to help those with conditions including diabetes and high cholesterol. Herbs such as Ginkgo biloba (ginkgo) and Ginseng continue to increase in popularity because of their helpful effects.

For more infor mation on Herbal Medicine and remedies visit www.naturalherbsguide.com , we find this website to be very informative.

Garlic.....and you thought it was just for fending off vampires!

People feel strongly about garlic. They either love its lingering aroma or hate its pungent odor. It's no wonder, then, that folkloric shamans prescribed a necklace of garlic to ward off vampires.
Love it or hate it, garlic can help protect your body from more than a mythic pair of sharp teeth.
Even ancient practitioners recognized its beneficial qualities. More than 2,000 years ago, Hippocrates, father of diagnostic medicine, listed garlic as a worthwhile treatment. Today scientists know from a battery of studies that garlic contains several properties that may keep the cardiovascular system healthy. Garlic is particularly effective against low-density lipoproteins (LDLs), the "bad" cholesterol that can damage the arteries and threaten the heart.
Without getting too technical, tiny LDLs can form plaque on the arterial walls after they have been oxidized by "free radicals," renegade molecules in the body that damage the cells and provoke disease. When this happens, special cells migrate to the area and start gobbling up the LDLs. Eventually, these cells eat so much that they become "foam cells," which are deposited in arteries as plaque. The plaque, in turn, can create atherosclerosis, blockages that lead to heart attack and stroke.
Garlic is such a great antioxidant that it stops the creation of these foam cells by acting early on in the process, preventing free radicals from oxidizing the LDLs.
Clinical research also shows that garlic may encourage the formation of "good" cholesterol, high-density lipoproteins (HDLs), which are too large to stick to artery walls. Instead, the HDLs help to sweep out LDLs as they flow through the system and clean out the LDLs already creating plaque on the arteries.
Like aspirin, garlic has certain qualities that thin the blood. By preventing platelets from banding together, garlic may keep the circulatory system healthy. Garlic can do this without any of the discomfort or other problems associated with aspirin.
For the same reason, garlic can help a person who is feeling weak get back on his or her feet. By improving circulation, garlic can allow a person to get the exercise he or she needs, which in turn can lower blood pressure and cholesterol.
Garlic is also useful in preventing other problems. Several scientific studies have shown that garlic may eliminate many of the symptoms associated with yeast infections, which include fatigue, disorientation and depression. But be careful! Yeast infections can erupt after lying dormant for years and be accompanied by other medical problems. You may need to stop consuming alcohol and eliminate sugary foods, yeast and mold from your diet. Be sure to consult a physician in the case of a yeast infection.
Garlic's renowned pungent smell comes from its sulfur-rich compounds, which are excreted through the lungs. But even garlic haters can take heart in the knowledge that garlic may be taken as a supplement known as Kyolic, which has a slightly altered chemistry and leaves no lingering smell to drive off loved ones. A dose of 1200 mg to 1600 mg of Kyolic every day should be sufficient to keep both heart disease -- and vampires -- at bay.
With exercise and a good diet, garlic can help reduce body fat, one of the greatest enemies to good health. If you are at risk for or already have atherosclerosis or any other forms of cardiovascular disease, consult your physician for treatment.
-- Health and peace.
©1996-2005 WebMD

Ahhh.....the power of herbs!

Cooking with herbs has taken on new importance with our awareness of reducing salt and fat in the diet. Herbs can add interesting flavors to foods when salt and fat are reduced in a recipe. Because herbs are so popular, they are being sold fresh at local farmer's markets and grocery stores, and are often grown as part of a kitchen garden by the homeowner.

Selection

Herbs are best harvested in the morning, after the dew has evaporated, but before the sun has warmed them. The oils that give herbs their aromas and flavors are volatile (readily escapes from the leaves, seeds and stems if injured.) Therefore, herbs need to be handled very gently, and should never be "stacked" or handled in such a way that they may be bruised. Select just enough herbs to be used, dried or frozen, the same day. Herbs should look fresh and clean, be free of disease, not discolored or damaged.

Storage

Since the flavor and aroma of herbs deteriorates quickly after picking, be prepared to use them immediately. If you must store them for a few hours, keep them in the refrigerator in a perforated plastic bag. When you are ready to use them, wash the herbs gently under cool (not cold) water and pat dry between paper towels.
For long term storage, herbs can be dried. Store the dried herbs in air-tight containers out of the direct sun.

Serving

Once you have used fresh herbs in cooking you will be spoiled! Their special flavor and aroma contributes greatly to the enjoyment of food.
There are no rules when cooking with herbs. Start to experiment using small amounts of herbs and see what you like. The following ideas may help you get started:

A good general rule of thumb is not to mix two very strong herbs together, but rather one strong and one or more milder flavors to complement both the stronger herb and the food.
In general, the weaker the flavor of the main staple item, the lower the level of added seasoning required to achieve a satisfactory balance of flavor in the end product.

Dried herbs are stronger than fresh, and powdered herbs are stronger than crumbled. A useful formula is: 1/4 teaspoon powdered herbs = 3/4 to 1 teaspoon crumbled = 2 teaspoons fresh.
Leaves should be chopped very fine because the more cut surface exposed the more flavor will be released.
Be conservative in the amount of an herb used until you're familiar with its strength. The aromatic oils can be strong and objectionable if too much is used.
The flavoring of herbs is lost by extended cooking. Add herbs to soups or stews about 45 minutes before completing the cooking. But for cold foods such as dips, cheese, vegetables and dressings, herbs should be added several hours or overnight before using.
For casseroles and hot sauces, add finely chopped fresh or dried herbs directly to the mixture.

To become familiar with the specific flavor of an herb, try mixing it with margarine or butter, let it set for at least an hour, and spread on a plain cracker.
Try herbs as a flavoring in vinegars or "butters." Use one cup of "bruised" leaves for every 2 cups of white wine vinegar. Allow to steep two weeks. Use 1 tablespoon of finely chopped fresh herbs to 1/2 cup margarine, butter, cottage cheese, low fat yogurt or cream cheese.