Today's Tip: Reduce Your Risk of Heart Disease
One of the simplest, cheapest and most effective drugs you can take to reduce the risk of heart disease is daily low-dose aspirin. Although best known for its antinflammatory effects, aspirin also reduces the stickiness of blood platelets. This helps prevent the formation of blood clots which can block the flow of blood in your heart and brain. For this reason aspirin is often prescribed to help prevent a first heart attack and reduce the chance of stroke in men at risk for these problems. Furthermore, aspirin has been shown to be protective against some forms of cancer.

Daily aspirin therapy is not right for everyone, however, so before you begin an aspirin therapy regimen, talk with your physician to make sure you are an appropriate candidate.

Minimizing Migraines

About 26 million Americans suffer from migraines. If you or a loved one is susceptible to migraines, you know that the pain and other side effects can be debilitating. Keeping the frequency of attacks under control is key - try the following and see if they help to reduce or lessen migraines:

• Keep a journal to help identify triggers. Common ones include stress; sensitivity to certain foods; weather and lighting; and change in sleep patterns.
• Learn and practice relaxation techniques regularly. Breathing exercises, yoga and meditation are all good choices.
• Try biofeedback. This training can teach you how to influence the circulatory dynamics in the head.

Vitamin E for Heart Disease

Large studies have shown that vitamin E supplementation can lower the risk of heart disease in healthy adults by about 40 percent. Since clinical trials on people who already have heart disease have not been as promising, vitamin E may be better used as a preventive measure in those without existing cardiovascular problems. It works in part by reducing the oxidation of LDL ("bad") cholesterol, inhibiting the formation of plaque in the arteries. It also helps prevent blood clots and may dampen inflammation. If you are interested in taking vitamin E to help prevent heart disease, try taking at least 80 mg of natural mixed tocopherols and mixed tocotrienols daily.

Spring Cleaning Your Allergies

If sneezing and itchy eyes are part of your day-to-day life come spring, you may have seasonal allergies. Two effective remedies I recommend to combat allergy symptoms are freeze-dried stinging nettles and butterbur. Both of these herbs perform as well as antihistamines, without the drowsiness that antihistamines can cause. If your allergies are particularly bad, make some dietary changes, too: eliminate dairy (to avoid immune-system irritation); increase your intake of omega-3 fatty acids (try wild Alaskan salmon, freshly ground flaxseeds, or fish oil supplements); and eat plenty of antioxidant-rich fruits such as berries and cherries to help modify the body's inflammatory response.

What are prebiotics?

The non-digestible food substances that encourage the growth and activity of friendly bacteria in the intestinal tract are known as prebiotics. The term “probiotics,” on the other hand, usually refers to supplements or foods containing live cultures of beneficial organisms, such as acidophilus. While both may help to maintain normal gut flora, there is no scientific evidence yet that prebiotics are necessary for digestive health. If you do want to try prebiotics – some practitioners recommend them for irritable bowel syndrome and other digestive problems – you can get them naturally through foods: artichoke, asparagus, banana, chicory, garlic and onions are all good sources.

Preventing Cardiovascular Disease

One of the biggest threats to American's health is cardiovascular disease. LDL ("bad") cholesterol levels used to be the measuring stick for cardiovascular risk. However, recent studies have indicated that elevated C-Reactive protein (CRP) levels - which measure inflammation - may be a better indicator of one's risk for heart attack and stroke.

What can you do to lower your CRP? It sounds familiar, but if you reduce your intake of saturated fats, exercise regularly, eat plenty of fruits and vegetables, stop smoking and lose excess weight, your CRP levels should fall, along with your risk of heart disease.

Sleep for Weight Loss

Want help achieving and maintaining a healthy weight? Aim for eight hours of sleep a night. Research suggests that appetite-regulating hormones are affected by sleep and that sleep depravation could lead to weight gain. In two studies, people who slept five hours or less per night had higher levels of ghrelin - a hormone that stimulates hunger - and lower levels of the appetite-suppressing hormone leptin than those who slept eight hours per night. So make sure getting adequate sleep is near the top of your optimum health checklist!

Nutrition Month - A Diet for Healthy Aging

As we age, we experience a gradual loss of brain cells which can affect the way we store and retrieve information. Difficulty in remembering details of recent events as well as a diminished ability to learn can be common as we get older. While memory loss from aging does not typically affect normal functioning, it can be bothersome. To help keep your memory strong as you get older, consider changing your diet and supplement routine:

• Eat a diet rich in antioxidants and omega-3 fatty acids - both help neutralize the damaging effects of free-radicals. Vegetables and fruits are the best sources of antioxidants, although tea and dark chocolate contribute as well. Cold-water fish, freshly ground flaxseed and walnuts provide omega-3s.
• Avoid alcohol. Alcohol's damaging effects on the central nervous system is well established.
• Take a multivitamin that contains B vitamins. The B vitamins folic acid, B6 and B12 are related to healthy cognitive function. All can be found in my Antioxidant & Multivitamin Formula on the Vitamin Advisor.

Beating Chronic Fatigue

March is Chronic Fatigue Syndrome (CFS) Awareness Month. Approximately three out of every 1,000 Americans may suffer from CFS, a term used by many health-care professionals when a patient experiences unexplained, persistent fatigue for more than six months. It typically affects young, healthy adults between the ages of 20 and 50, mainly Caucasian women. While there seems to be no primary cause of CFS, some of the following may help improve symptoms:

• Take a daily antioxidant formula that includes mixed carotenes, natural vitamin E, vitamin C and selenium. Calcium and magnesium supplements may help with sleep.
• Try ginseng and CoQ10, which can improve overall energy levels.
• Exercise regularly, even if you don't want to! You should attempt 20 to 30 minutes of aerobic activity at least five days a week.
• Eat two cloves of raw garlic a day. Garlic is a potent antibiotic, with antibacterial and antiviral effects as well.

Natural Arthritis Relief

Like our moods, our bodies can respond to changes in the weather. If you or a loved one suffers from seasonal arthritis, consider arnica (Arnica montana). This daisy-like mountain flower can help relieve the pain and symptoms associated with seasonal arthritis, as well as bruises, sprains, soreness and swelling/muscle spasms from sports activity, and general muscle and joint pain. Available in tincture, homeopathic ointment, cream, salve and pills, arnica should only be used topically (non-homeopathic arnica is toxic if it gets inside the body and should not be applied in any form on broken skin or on an open wound). Look for pure arnica extract, or topical applications. For arthritis you may want to make an arnica compress: mix one tablespoon of arnica tincture in one pint of purified water. Dip a gauze pad in the mixture, then put it on the arthritic joint.

How Much Does Your Coffee Weigh?

A cup of plain, black coffee has about 10 calories. Add in milk, chocolate, whipped cream and other flavor-enhancers, and beverages from a coffee shop (such as a mocha latte) can contain more calories and almost as much fat as a Big Mac. When you consider that many people have these drinks as a pick-me-up throughout the day, their total calorie intake really adds up.

If you are not ready to give up coffee just yet, steer away from the sugar-laden, whole-fat versions, and try low-fat, less caloric, healthier versions:

• Ask for skim milk rather than whole milk.
• Skip the chocolate sauce and instead opt for a piece of high-quality dark chocolate on the side.
• To enhance flavor without the fat, add cinnamon (which may aid digestion), a dab of honey or a little sugar to a plain coffee.
• Avoid the whipped cream; your arteries will thank you.

Lower Your Health Risks - Increase Your Fiber

An optimum diet (one based on a variety of fresh, unprocessed foods and an abundance of organic fruits and vegetables), should easily provide you with 40 grams of fiber a day - the recommended amount for adult men and women. Fiber helps to keep your digestive system running smoothly, which in turn helps to increase energy and mental clarity, and can reduce the risk of certain types of cancer. If your diet is lacking in fiber, try these simple steps:

• Eat more fruits, especially berries - toss onto cereal, into yogurt, and keep a piece of fruit with you for an easy, healthful snack.
• Increase vegetable consumption, especially beans - replace meat dishes with beans (or go half and half), make bean soups and chili, and have beans as a side dish with meals.
• Eat more whole grains. Ready-made cereals can be good fiber sources (look for 4 or 5 grams of bran per one-ounce serving), and try whole-wheat pasta and brown rice instead of the traditional white varieties.

Lower Your Health Risks - Increase Your Fiber

An optimum diet (one based on a variety of fresh, unprocessed foods and an abundance of organic fruits and vegetables), should easily provide you with 40 grams of fiber a day - the recommended amount for adult men and women. Fiber helps to keep your digestive system running smoothly, which in turn helps to increase energy and mental clarity, and can reduce the risk of certain types of cancer. If your diet is lacking in fiber, try these simple steps:

• Eat more fruits, especially berries - toss onto cereal, into yogurt, and keep a piece of fruit with you for an easy, healthful snack.
• Increase vegetable consumption, especially beans - replace meat dishes with beans (or go half and half), make bean soups and chili, and have beans as a side dish with meals.
• Eat more whole grains. Ready-made cereals can be good fiber sources (look for 4 or 5 grams of bran per one-ounce serving), and try whole-wheat pasta and brown rice instead of the traditional white varieties.

A Natural Cough Remedy

Respiratory problems are common in cold, dry weather. Everything from chest congestion, bronchitis, and bronchial cough to sinusitis, sore throat and laryngitis can disrupt the holidays. Instead of suffering, try the natural antibacterial agent eucalyptus. The dried leaves of eucalyptus trees are available as a salve, rub, essential oil or in whole leaf form, fresh or dried, all for topical use. Try a small handful of whole leaves or a teaspoon of the essential oils (I recommend oils containing 100 percent pure eucalyptus or at least 55 percent eucalyptol) in boiling water for twice-daily steam inhalations. Apply rubs as needed to chest and throat or cautiously around nostrils to ease congestion. It smells wonderful and will help to ease respiratory symptoms.

Losing Weight the Weil Way

The only secret to successful weight loss is this: Eat less and exercise more. Of course, for most of us this is much easier said than done, but the fact is that none of the supposed breakthroughs in weight control and none of the fad diets that come and go have made one iota of difference to our national epidemic of obesity. Here are some useful tips for successful weight loss:

• Pay attention to the total calories you consume daily.
• Replace high-fat foods with low-calorie ones, such as vegetables.
• Be aware that alcohol has calories, as do most sports drinks and juices.
• Avoid artificial sweeteners and synthetic fat substitutes.
• Avoid "magic bullet" supplements.
• Exercise to burn excess calories and to increase energy.
• Combat anxiety with relaxation exercises - not food.
• Accept yourself as less than perfect, but still beautiful.

Intuitive Eating: A Better Way to Lose Weight?

What is "intuitive eating"? I've heard that it is a new way to eat that can help you lose weight without dieting. True?

"Intuitive eating" isn't exactly new. In fact, it was the title of a 1995 book written by a team of dieticians. Essentially, intuitive eating involves paying attention to your body and eating only because you're hungry and stopping when you're full. It doesn’t limit what you eat or how much you eat.

In 2005, the concept of intuitive dieting made news when Steven Hawks, a professor at Brigham Young University (BYU) published a study on the subject in the November/December 2005 issue of the American Journal of Health Education. It showed that students at BYU who were intuitive eaters typically weighed less and had a lower risk of cardiovascular disease than other students.

Hawks himself claims to have lost 50 pounds and to have kept them off for more than five years simply by eating only when he is really hungry and stopping when he is full. He says he doesn't count calories or avoid sweets or snack foods, although he does exercise regularly.

It's certainly true that many people who are overweight eat for reasons that have nothing to do with hunger. When you reach for the chocolates, snack foods or other "comfort" foods, it's often because you're stressed, depressed, or bored. When you eat in response to social cues – such as having lunch or dinner even though you're not hungry – or when you eat unconsciously – snacking while driving or putting away a tub of popcorn at advertisement

the movies - you're doing the opposite of "intuitive eating" and you're consuming unneeded calories that lead to weight gain.

Hawks maintains that "dietary restraint" – counting calories or carbohydrates or even grams of fat – doesn't work. He's right about that – in the U.S. alone billions of dollars are spent every year on diet plans, diet foods and diet books yet, as a nation, we're battling an ever-worsening obesity epidemic.

Hawks says he lost weight even though he snacked on potato chips and surrounded himself with ice cream bars and M&Ms, but he also has said that he is as likely to eat broccoli as a steak. I would argue that it's better to surround yourself with healthy food that you enjoy. However, in principle, the idea that you can lose weight by learning to recognize when you're really hungry and when you're full, and eating accordingly, makes more sense than trying diet after diet.

Intuitive eating is akin to the concept of mindful eating, which involves teaching the basic tenets of mindfulness meditation. In groups of people who have binge eating disorders, this training appears to reduce the frequency of binges. Eating mindfully simply means slowing down, expressing gratitude for the food you are eating, and paying attention to feelings of fullness. Focusing on why you eat instead of what you eat may turn out to be the best route to healthy and permanent weight control.

The Benefits of CoQ10

For those with a personal or family history of heart disease, the road to reducing risks can be challenging. Eating well, losing weight, getting regular exercise and reducing stress all take time and focused commitment to implement into a daily routine. While there is still no magic pill to guarantee heart health, there are already a few options that hold promise. Coenzyme Q10 (CoQ10) is a potent antioxidant that has been linked to normal cardiac functioning and many cardiologists recommend this supplement to those taking statin drugs (which can effectively lower cholesterol, but reduce the production of CoQ10). It also has shown potential benefits for anyone with risk factors for heart disease. Magnesium glycinate (which plays a role in energy metabolism, bone mineralization, and intestinal motility) and L-arginine (a precursor to nitric acid, which may help support blood vessel dilation and oxygen delivery to the heart) can both help to provide additional support for those who want to optimize their heart health.