An Ancient Practice to Relieve Sinus Congestion

By Joseph McCaffrey, MD, FACS

A stuffy nose and sinus misery are all too common at this time of year. A lot of folks reach for over the counter remedies that may or may not help the symptoms but do nothing for the underlying cause.

Fortunately, there's an ancient practice that works great to relieve the sinus distress and improve your health without having to resort to drugs. But first I want to tell you about one over-the-counter treatment you should avoid like the plague -- decongestant nasal sprays.

These sprays work by constricting the small blood vessels in the nasal passages. As a result, the swollen mucous membranes shrink and congestion temporarily feels better. When the drug wears off, people tend to use the spray again. That's when the problem begins.

Your body very quickly adapts to the sprays, often within a few days. If you continue using them, the blood vessels will be normal size when you're taking them and overly swollen and engorged if you try to stop. The spray has had no lasting benefit and has created its own problem.

Instead of that, how about a method that has been around for over 2000 years and that modern studies (1) show is effective?

The method is saline nasal lavage -- that is, rinsing the nasal passages with a saline solution. Ayurvedic practitioners have recommended this for years and now more and more western physicians are as well.

Our nasal passages act like a filter for our respiratory system. Airborne debris, including pathogens and allergens, is trapped in a normally thin layer of mucus and cleared from the nasal passage. If the system is overwhelmed, the debris accumulates, the nasal passages are irritated and the misery begins.

Nasal rinsing helps restore balance by clearing built up material and restoring an environment that allows the mucociliary lining to do its job.

Although the lavage may seem a little odd at first, people soon become used to it.

The traditional tool is a netti pot -- a small pot, usually ceramic, with a spout that is inserted gently into a nostril to instill the solution. Many health food stores carry these. Alternatively, you could use a bulb syringe, which is available in most pharmacies.

The technique is essentially the same with either tool. First, mix a saline solution, using 1/2 to 1 tsp salt (I suggest canning or sea salt rather than the usual table salt) to 2 cups water. Some people find the solution more comfortable if they add a pinch of baking soda (not powder) since it also helps break up mucus.

You'll use one cup of the solution in each nostril. To rinse the right nostril, lean forward over a sink, turn your head to the right and then use the netti pot or the bulb syringe to gently instill the solution. The solution will run out the opposite nostril.

When you're done, clear mucus by gently blowing your nose. Now repeat on the opposite side.

If this all seems a bit too involved, you can find commercially packaged irrigation systems at many pharmacies and online. These will include either a premixed irrigation solution or a pre-measured packet to mix with water as well as a bottle or other method of doing the actual irrigation.

Simple saline sprays are also useful. Obviously, while these won't flush out mucus and contaminates the way a saline irrigation will, they do help maintain moist mucous membranes. This can be especially helpful in the dry months of winter heating.

If you have sinus problems, try these methods to see how soon you can be breathing easily.

Reference

1. Papsin B and McTavish A. Can. Fam. Physician 2003;49:168-173.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness.]

Natural Healing: Leaky Gut Syndrome: When Food Turns Toxic By Jon Benson

Are you enjoying a seemingly healthy diet, yet suffer from poor skin, a lack of energy, and constant fatigue? Do you still feel full four to five hours after a normal-size meal?

It may be that your gut is leaking. Literally.

Leaky Gut Syndrome (LGS),often referred to as intestinal permeability, is a far more common digestive disorder than most doctors and medical professionals realize. While there are several theories about the cause, if left untreated LGS can be a serious or even life-threatening health risk.

What we do know is that irritation or damage to the intestinal wall can cause porous spaces to open up. Toxins and bacteria will then seep through and enter the blood stream. This leads to a literal poisoning of the body.

Let's take a quick look at LGS, the function of the GI tract, and some natural means of restoring a healthy gut.

A healthy GI tract is responsible for the digestion of food and the absorption of these small digestive particles into energy your body uses to function. Carrier proteins carry nutrients (vitamins and minerals) to your bloodstream. From there, your body is literally fed the raw materials of life.

Here is a modern twist on an old saying: You are not what you eat -- you are what you digest and absorb. LGS can shut down the digestive process at the source and create a moderate to severe state of malnutrition in the process. It also interferes with the detoxification pathways that line your gut.

Often the result is the onset of chemical sensitivities. These sensitivities can lead to various allergic reactions, illness, and in rare cases death. The cascade of toxins also taxes the liver to the point that it can no longer filter normally benign substances.

So, what causes LGS? While researchers are not quite sure of the exact cause, they have some theories:

• The use of antibiotics and NSAIDs (such as ibuprofen)
• Excessive carbohydrate consumption
• Digestive enzyme deficiencies

Steps to Restore a Healthy GI Tract
What can you do to help restore a healthy GI tract and reverse LGS? As always, seek a doctor's advice to ensure your condition is in fact LGS. Once that diagnosis is confirmed, ask your physician about starting a healthy gut dietary protocol.

This involves the removal of all gluten-based foods (wheat, barley, oats, rye, and others), refined sugars, high-fat foods such as red meat, bacon and oils, and all caffeine and alcohol. This protocol should be followed for at least 21 days.

Along with this dietary protocol, talk to your doctor about the following healthy gut supplementation program. I developed this from various studies on supplemental nutrients for help with intestinal permeability.

1. L-Glutamine (5 to 20 grams per day). L-Glutamine is an amino acid that greatly aids stomach and digestive repair.(1)
2. Fish oil (2 to 4 grams per day). Fish oil's benefits range from heart health to restoring proper digestive function.(2)
3. Natural digestive enzymes. Plant and/or animal-based digestive enzymes can help relieve the burden on the pancreas and restore normal GI function.(3)

LGS can be reversed over time. If food allergies are present, a normal diet can often be resumed once "offending foods" are eliminated or reduced. In many cases, these foods are common allergens such as gluten-based grains, corn, and excessive refined sugar. However, a blood test for food allergies is recommended to ensure your long-term diet is a gut-friendly one.

References

1. Carli, F. et al. Clin Sci 1990; 78:6231-8.
2. Stark, J.M. and S.K. Jackson. J Med Microbiol 1990. 32(4): p. 217-21.
3. Gullo L. Digestion 1993;54(suppl 2):43–7.

[Ed. Note: Jon Benson is a lifecoach and nutrition counselor who specializes in helping individuals discover a life-altering mind/body connection. His work in the field of post-40 fitness and mental empowerment has helped countless thousands rediscover their youthful body and positive outlook.]

Healthy Living: Where to Turn When Your Doctor Can't Help By Jonny Bowden

Conventional medicine in the US is unsurpassed for the treatment of emergencies. As I've often said, if I'm in a train wreck, don't take me to an herbalist -- I'm going straight to Cedars Sinai.

But as good as conventional medicine is at emergency conditions, it is perfectly dreadful at keeping people healthy, or preventing them from getting sick in the first place. And it's only moderately good at treating chronic conditions -- those that linger on indefinitely, sapping your well-being and preventing you from being your best.

Is there somewhere else to turn for people trying to prevent disease or recover from chronic illness? The answer is yes.

A naturopathic physician offers another way of looking at disease, health and wellness. Let's say you have elevated blood sugar, or even pre-diabetes. A conventional doc will give you a drug to bring it down, but won't necessarily deal with the underlying cause.

A naturopath will look at what dietary and lifestyle factors are causing your high blood sugar in the first place, and try to change them. In the case of pre-diabetes, he may just keep you off meds altogether. This will avoid many of the side effects that may go with them.

You're more likely to walk out of his office with good instructions on how to follow a high fiber, low sugar, higher protein diet. And rather than walk out with insulin syringes, you'll be given a supplement regimen to follow.

You can trust a naturopath with your health. He or she is a medical professional who's been trained in seeing the patient as a whole person, rather than as a collection of symptoms. The best ones have been trained just as thoroughly as a medical doctor or osteopath.

In a few states they can legally prescribe drugs. First though, they'll treat patients with a combination of natural non-drug treatments including nutrition, herbal medicine, hydrotherapy, and acupuncture. If drugs are used, it will be as an adjunct to other therapies in a truly "integrated" approach.

A naturopath is a terrific choice as your general, go-to family doctor. They are especially effective at treating chronic conditions like asthma, allergies, food sensitivities, fatigue, adrenal burnout, and fibromyalgia. These are the conditions that conventional medicine doesn't know what to do with.

Many people also use naturopathic physicians as their gatekeepers, which is an excellent idea. They can determine when conventional treatment is needed as an adjunct and then help you find the best provider.

If you do consult a naturopath, it's important that you check out his or her qualifications thoroughly. A reputable naturopath will be a member of the AANP (American Association of Naturopathic Physicians) and licensed by their state.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life. His new book, The Most Effective Natural Cures on Earth was published in January 2008.]

Nutrition & Fitness: Don't Run Your ‘Ferrari' on Junk Fuel! By Anthony Colpo

If you've recently begun an exercise program, then congratulations! You have taken the first step in creating a healthier and more attractive you! As soon as you start an exercise program, your body begins the process of remodelling itself into a stronger, leaner, fitter, higher performance machine. It's the physiological equivalent of transforming a Volkswagen into a Ferrari!

But just as you wouldn't run a Ferrari on cheap low-grade fuel, you shouldn't attempt to create a finely tuned body on a substandard, nutrient-depleted diet. In order to rebuild and remodel itself, an exercising body requires extra nutrients for growth and repair. Here are some important guidelines to ensure you are receiving the nutrients you need and to maximize your training progress.

Don't skimp on protein. The protein you eat is used to help rebuild and repair muscle. Clinical studies have repeatedly shown that those involved in regular training require higher amounts than sedentary folks.(1)

Eat a nutrient-dense diet. In addition to protein, a healthy body requires vitamins, minerals, trace elements, and essential fatty acids. You won't find these nutrients in refined carbohydrates, refined vegetable oils, and the highly processed foods and beverages that contain them. These foods deliver an abundance of calories but are woefully insufficient in providing important micronutrients.(2)

Instead, start eating a Paleo-style diet based upon the nutrient-packed fresh foods that allowed humans to evolve: meats, eggs, seafood, non-cereal plant foods (especially green and yellow/orange vegetables), and nuts.

No matter how meticulous your dietary habits, I strongly recommend you consider supplementing your diet with fish oil, some extra magnesium, and a good multivitamin/mineral formula that includes selenium.

Promote muscle repair and strength pre- and post-workout. Before and after every workout, there is a window of opportunity to maximize muscle gains. Eat a serving of one of the following:

• A high-quality whey protein
• A branched chain amino acid (BCAA) formula
• A BCAA-rich essential amino acid formula

Numerous studies have shown that high-quality protein speeds muscle repair and promotes greater strength and muscle gains.(3-5)

After strenuous workouts, consume a drink containing carbs. This is the one and only exception to the "no sugary drinks" rule. After a workout, wash your protein/aminos down with either some fruit juice or a glucose- or glucose polymer-rich drink.

Numerous studies confirm that drinking carbohydrates immediately after a workout accelerates recovery and amplifies the strength and muscle-building effects of protein/amino acids.(6-8) Within 2 hours of consuming your post-workout drink, eat a solid meal.

Match Your Caloric Intake to Your Body Composition Goals. If you wish to lose weight, you must create a calorie deficit. In other words, your average daily calorie expenditure must be greater than your average daily calorie intake. Make no mistake: you can cut carbohydrate or fat intake as much as you want, but if you fail to establish a calorie deficit then you will not lose weight.(9,10) Gradually reduce your calorie intake until you begin losing weight at the rate of 1 - 2 pounds per week.

Conversely, if you wish to put on weight, then you must consume a calorie surplus. To ensure that the bulk of your weight gain occurs in the form of muscle and not unsightly fat, a regular weight-training program is an absolute must!

Put these research-proven guidelines into practice today and start sculpting your own high-performance body!

References

1. Campbell B, et al. Journal of the International Society of Sports Nutrition, Sep 26, 2007; 4: 8. Full text available at: http://www.jissn.com/content/pdf/1550-2783-4-8.pdf
2. USDA's nutrient database at http://www.nal.usda.gov/fnic/foodcomp/search/
3. Andersen LL, et al. Metabolism, February 2005; 54 (2): 151-156.
4. Cribb PJ and Hayes A. Medicine and Science in Sports and Exercise, 2006; 38 (11): 1918 -1925.
5. Koopman R, et al. American Journal of Physiology. Endocrinology and Metabolism, Apr, 2005; 288 (4): E645-653.
6. Bird SP, et al. European Journal of Applied Physiology, 2006; 97: 225 -238.
7. Jentjens R and Jeukendrup A. Sports Medicine, 2003; 33 (2): 117-144.
8. Ivy JL. Canadian Journal of Applied Physiology, 2001; 26 Suppl: S236-s245.
9. Grey N, Kipnis DM. New England Journal of Medicine, Oct 7, 1971; 285 (15): 827-831.
10. Leibel RL, et al. American Journal of Clinical Nutrition, Feb, 1992; 55 (2): 350-355.

[Ed. Note: Anthony Colpo is an independent researcher, physical conditioning specialist and author. Learn more about Anthony's latest book, The Fat Loss Bible, by clicking here.]

Recipes: Spicy Chipotle Deviled Eggs By Kelley Herring

A home-style favorite gets a Southwestern kick from Chipotle peppers. In addition to their low calorie appeal, eggs are also a rich source of lutein -- a nutrient that helps protect vision.

Serves: 24

Time to Table: 10 minutes

Healing Nutrient Spotlight
Lutein

Ingredients
12 large organic, omega-3 eggs
1/3 cup organic mayonnaise
1 tablespoon finely chopped canned chipotle chilies
24 fresh cilantro leaves
Sea salt (optional)

Preparation
Place eggs in large saucepan and add enough cold water to cover. Bring to simmer over high heat. Reduce heat to low; simmer gently 5 minutes. Remove from heat and drain eggs. Cover with ice and water and let stand until cold. Peel eggs and cut in half lengthwise. Spoon yolks into small bowl; arrange whites on a serving platter. Mash yolks with a fork in a medium bowl. Mix in mayonnaise, then chopped chipotle chilies. Season filling to taste with salt, if desired. Using pastry bag fitted with 1/2-inch-diameter star tip, pipe filling into egg whites. Cover and chill eggs at least 2 hours. Press 1 cilantro leaf into filling in each egg and serve.

Nutrition
48 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 1 g monounsaturated fats, 1 g polyunsaturated fats, 106 mg cholesterol, 61 mg sodium, 0 g carbohydrate, 0 g fiber, 0 g sugars, 3 g protein

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 01-25-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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