Health Radar Get Healthy No Matter What Your Age A Publication of NewsmaxHealth.com Vol. 1, Issue 10 / October 2011 Contents 4 Ask the Doctor Botox: What you need to know before going under the needle 5 Sleep Simple fix for sleep apnea and snoring 6 Sexual Health 7 health benefits found in the bedroom 7 Healthy Living Workout guru Jack Lalanne’s secret to staying fit into his 90s 8 Brain Health Stroke: How to dramatically cut your risk 9 Mental Health Depression: non-drug to get relief 10Pain At home strategies to beat back pain 14Nutrition Best ways to get youthfullooking skin 15 Healthy Living New alternative to swimming pool chlorine 16 Health in the Future The male birth control pill is here The No-Hunger Diet Lose 10 lbs in one month — and never feel hungry Health Radar Exclusive Dr. Barbara J. Rolls, one of the nation’s top weight-loss experts, has devised this No-Hunger Diet exclusively for Health Radar readers. She is a professor of nutritional sciences at Penn State University and the author of the best-seller “The Volumetrics Weight-Control Plan.” By Shana Aborn F or most of us, the word “diet” is synonymous with “starvation.” To lose weight, we assume we have to eat tiny portions, leave the table less than satisfied, and endure a rumbling stomach until the next mealtime. But if you’ve been putting off your weight-loss goals because you’re afraid of feeling hungry, procrastinate no more — you can eat heartily and still drop the extra pounds. The key to hunger-free weight loss is to eat more of the right kinds of foods, says Dr. Rolls, who formerly served on the faculty of the Johns Hopkins School of Medicine. Most fruits, vegetables, and lean meats are what Dr. Rolls calls “low-energy-density” — in other words, foods that fill you up without adding many calories. On the flip side, high-energy-density foods like full-fat dairy products, oils, and sweets can add hundreds of calories in just a few bites. Dr. Rolls points to studies showing that people don’t vary much from day to day when it comes to the total weight of the food they eat. Therefore, when you increase your intake of low-density foods — which also happen to be high in stomach-satisfying water and fiber — you can eat until you’re full and still stay within your total calorie limit. Here are some tips from Dr. Rolls to help you eat heartily while still allowing you to lose 10 pounds in a month — just in time to look great for those holiday parties! Don’t Skip Breakfast Studies consistently show that people who eat a morning meal lose more weight than people who don’t — and they’re less tempted to hit the candy machine or convenience store for a midmorning snack. Go for whole-grain, low-sugar cereal or oatmeal with skim milk. Or, if you prefer a little more COVER STORY protein, have a small portion of eggs with Canadian bacon (which has far less fat than regular bacon). Don’t Drink Your Fruit If you’re used to having a glass of orange juice at breakfast or a bottle of apple or pineapple juice at lunch, switch to whole fruit instead. You’ll consume more fiber and stay full longer with a similar calorie count. Make Salads Part Of Your Meals As long as you don’t load them with creamy, oily dressings or fatty toppings like bacon bits and cheese crumbles, salads are nutritious and filling because of their high water content and the time it takes to chew and eat them. Try flavorful greens like arugula, watercress, and endive with veggies like asparagus, tomatoes, and broccoli with a handful of nuts or pinto beans tossed in for protein. Eat More Soup Dr. Rolls has found that people who eat soup as a first course eat 20 percent fewer calories afterward than diners who don’t. Just make sure your bowlful is broth-based — not cream-based — with plenty of vegetables. If you really crave a creamy soup or chowder, make it with low-fat milk. Water, Water Everywhere The more water a food contains, the more filling it is and the more of it you can eat without gaining weight. “A cup of grapes is more satisfying than a quarter-cup of raisins,” says Dr. Rolls, whose new book, “The Ultimate Volumetrics Diet,” will be released next April. Go with whole fruit rather than dried, and avoid dry snacks like pretzels and chips. Starchy vegetables like potatoes, sweet potatoes, and corn are filling, but also more calorie-dense. Enjoy them in moderation. Add High-Density Foods to Your Favorite Recipes Do you love pasta? Great — but try adding chopped zucchini or spinach to your marinara sauce. Use lean ground meat for your meatloaf and mix in pureed carrots or broccoli. Top your pizza with lots of veggies instead of calorie-laden sausage. Slow Down It takes about 20 minutes for your stomach to signal to your brain that it’s full, so eating quickly can lead you to take in more than you should. Take your time when you eat. This will encourage you to stop when you feel satisfied, not uncomfortably stuffed. Be Prepared If you know you’ll be tempted by the vending machine at work, keep apples or yogurt in the break room fridge. Always keep a glass of water on your desk. Have a salad or half a Health Radar Health Radar is a publication of Newsmax Media, Inc., Newsmax.com, and NewsmaxHealth.com. It is published monthly at the charge of $59 per year and is offered online and in print through Newsmax.com. Our editorial offices are located at 560 Village Blvd., Ste. 120, West Palm Beach, FL 33409. The owner, publisher, and editor are not responsible for errors and omissions. Rights of reproduction and distribution of this newsletter are reserved. Any unauthorized reproduction or distribution of information contained herein, including storage in retrieval systems or posting on the Internet, is expressly forbidden without the consent of Newsmax Media. For permission, contact the publisher at: PO Box 20989, West Palm Beach, FL 33416. Page 2 / October 2011 Editorial Director Steve Coz Production/Art Director Elizabeth Dole PLEASE NOTE: All information presented in Health Radar is for informational purposes only. It is not specific medical advice for any individual. All answers to reader questions are provided for informational purposes only. All information presented in Health Radar should not be construed as medical consultation or instruction. You should take no action solely on the basis of this publication’s contents. To contact Health Radar send email to: [email protected]. Subscription/Customer Service contact 1-800-485-4350 or [email protected]. Send email address changes to [email protected]. Readers are advised to consult a health professional about any issue regarding their health and well-being. While the information found in Health Radar is believed to be sensible and accurate based on the author’s best judgment, readers who fail to seek counsel from appropriate health professionals assume risk of any potential ill effects. Health Publisher Travis Davis Editor Steve Plamann © 2011 Newsmax Media, all rights reserved. health The opinions expressed in Health Radar do not necessarily reflect those of Newsmax Media. Copyright © 2011 Health Radar. COVER STORY sandwich before parties. When you go to an event hungry, you’re more likely to load up at the calorie-laden buffet. Snack — But Only When You Need to If you nibble between meals to keep yourself from overeating at dinner, you’re not doing yourself or your diet any favors. “Studies show that you will eat the same amount at meals whether you snack between meals or not,” Dr. Rolls said. But if you do find your stomach growling before lunch or at mid-afternoon, go ahead and have something small but filling, like a cup of yogurt, or carrot sticks with a low-fat dip. Use caution with those prepackaged portion-controlled snacks. While their low calorie count may be appealing, you don’t get much food for those 100 calories — and they tend to be dry, high-density foods like crackers and cookies, which don’t leave you satisfied for long. Satisfying Weight-Busting Substitutes Satisfying substitutes for many of your favorite high-calorie foods can help you lose weight quickly without depriving yourself. If you like . . . Try: Granola Whole-grain shredded wheat or puffed cereal Bacon Canadian bacon 1 slice buttered bread 2 slices unbuttered bread ¼ cup raisins 2 cups grapes Ice cream Whole-fruit sorbet or nonfat Greek yogurt with fruit and a drizzle of honey Blueberry muffins Blueberry muffins made with low-fat buttermilk and unsweetened applesauce instead of butter or oil “The temptation is to reach for a second bag,” says Dr. Rolls. Indulge in Moderation The best part of the NoHunger eating plan is that you don’t have to give up any of your favorites. If you love cheese, enjoy — just use low-fat brands, or use a smaller amount of flavorful varieties like fresh Asiago, sharp Cheddar, or feta. Substitute nonfat milk for whole milk for drinking or cooking. Even while dieting, you can have chocolate when a craving hits — but make it a small portion of a good-quality brand. A small amount of high-end, dark chocolate is often more satisfying than a large serving of cheaper chocolate. No-Hunger Diet Sample Menu u Breakfast 1 orange 1 cup mixed berries Unsweetened iced tea with lemon, coffee with low-fat milk or seltzer with lime juice 1 slice whole-grain toast u Afternoon Snack (if needed) Coffee or tea, with low-fat milk Grapes, a stick of string cheese or red pepper strips with hummus Smoothie made from 1 1/2 cup crushed ice, 1/2 cup fresh or frozen strawberries, 1/2 medium banana and 1/2 cup nonfat sugar-free strawberry yogurt u Lunch u Dinner 2 eggs, scrambled, with 2 tablespoons salsa u Mid-morning Snack (if needed) Vegetable soup Turkey sandwich on whole-grain bread, with lettuce, tomatoes and mustard Salad of mixed greens, shredded carrots, diced celery, diced tomatoes, diced cucumber, shredded mozzarella cheese and nonfat Italian dressing Tilapia (or other fish) fillets coated in 2 tablespoons orange juice and 1 teaspoon vegetable oil, baked; serve with sauce (sauté 1 cup chopped bell peppers and ¾ cup onions, then add ½ cup orange juice, 2 teaspoons chopped garlic and 1 ½ cups canned tomatoes with liquid) Chocolate fondue (melt 3 oz. highquality semisweet chocolate, 2 tablespoons nonfat evaporated milk and 1 teaspoon vanilla extract in a fondue pot or small saucepan) with fresh fruit for dipping Water, coffee or tea October 2011 / Page 3 ASK THE DOCTOR with Dr. Jeffrey Spiegel and Dr. Hratch Karamanoukian Botox: What You Need to Know Before Going Under the Needle Q: What is Botox? A: Botox is a trademarked brand of a derivative of botulism toxin. It’s a medication that causes weakening of muscles and certain glands. It’s famously used to treat wrinkles — about 3 million Americans have Botox injections annually, making it the nation’s favorite cosmetic procedure. Besides wrinkle elimination, the drug has been FDA approved for more than 20 other medical applications. We expect that in just a few years, the therapeutic use of Botox will become more popular than its cosmetic use. Q: What wrinkles are best erased by Botox and how long does it last? A: It is great for reducing the wrinkles along the brow and at the sides of the eyes called crow’s feet. These wrinkles, called dynamic wrinkles, are caused by muscles that pull on the skin. Parts of these muscles can be weakened and relaxed with Botox, Dysport, or other brands of the botulism toxin. Injections into these areas reduce the appearance of these dynamic wrinkles. The medication lasts between three to six months or until the Botox is metabolized. Continued use makes the muscles weaker, so subsequent treatments last longer. Q: How does it help migraines? A: Botox is FDA approved for adults with chronic migraines who suffer for 15 days or more each month and whose headaches last four hours. By relaxing the muscles in the forehead, it reduces the transmission of pain neurotransmitters to ease the symptoms. Q: What are some of the other uses for Botox? A: One of the most common uses is for hyperhidrosis, or excessive sweating, a very embarrassing and debilitating problem for 8 million Americans — about 3 percent of the population. Hyperhidrosis can occur in the head, underarms, groin, palms, and feet. This can Page 4 / October 2011 hamper not only one’s quality of life but also affect a person in the workplace. For example, you wouldn’t want to be treated by a doctor or dentist with sweaty palms! Botox injections can change quality of life overnight and the dryness can last between three to six months. It’s been used since 1980 to treat strabismus or crossed eyes. Later, the medication proved effective in blepharospasm or uncontrollable blinking. Patients with multiple sclerosis and spinal cord injury who suffer from overactive bladder can be treated with Botox injections. Q: What do you think about Botox parties where the host injects a large number of people to get rid of their wrinkles? A: Botox and parties are not a good mix. Botulism toxin is a medication that MUST be administered by a physician in a hygienic environment. If it is inadvertently injected into the bloodstream it could paralyze the diaphragm and stop breathing — a potentially deadly complication. Typically, no medical history is taken at these parties and if you do suffer a reaction to the injection, you may land in the emergency room. Another caveat is that the product injected may not even be Botox but a silicone compound that can cause disfigurement. While it’s nice to have friends around to offer support when you are receiving treatment, you would be better off meeting at a plastic surgeon’s office and having the group treated in a professional setting. Dr. Jeffrey Spiegel is Chief of the Division of Facial Plastic and Reconstructive Surgery at Boston University. Dr. Hratch Karamanoukian is a lecturer, author, and board certified thoracic surgeon based in Williamsville, N.Y. SLEEP Easy Fix for Snoring and Sleep Apnea: Compression Stockings of Miami Hospital’s Sleep Division, says, “Snoring is often a esults of a new study have sign of a more serious problem, opened the door to a simple, like obstructive sleep apnea.” effective treatment for snoring The Association for and sleep apnea: compression Respiratory Care estimates 18 stockings. million Americans suffer from Researchers found that when sleep apnea, a disorder in which snoring and sleep apnea sufferers the throat muscles collapse wore compression stockings during sleep. As the passageway during their waking hours as narrows, breathing becomes well as at night, their sleep increasingly restricted and may greatly improved. The stockings even stop for 10 seconds at a worn in the study were the same time. When oxygen is reduced, kind commonly used to treat leg brain signals jostle the sleeper swelling, circulatory problems, and normal breathing resumes. and varicose veins. Those afflicted can experience While snoring can be just a five, 10, or even hundreds of minor nuisance caused by such episodes a night. factors as sinus problems or Apnea is a serious health issue being overweight, Dr. Salim Dib, that can lead to heart problems, chief of neurology at University diabetes, and stroke. In addition, the disturbed sleep caused by apnea means that sufferers are Tips to Reduce Snoring not getting the deep rest they need, which can dramatically 1.Lose weight — excess pounds, affect daytime functioning. especially around the neck, Until now, the gold standard increase pressure on throat muscles when laying down. of treatment for sleep apnea has been nightly use of a continuous 2.Avoid alcohol at bedtime — drinking can affect the throat’s positive airway pressure machine muscle tone. (CPAP). However, many patients 3.Don’t smoke — smokers are at find wearing the necessary mask increased risk for sleep apnea. uncomfortable. Some find it 4.Use a humidifier in your so annoying that they refuse bedroom — dry air can irritate to wear it, which can expose the throat, causing you to them to life-threatening health snore. problems. 5.Sleep on your side — doing That’s where compression so helps keep the throat open. stockings enter the picture. TIP: To prevent rolling onto your Researchers at the University back, place a tennis ball inside a of Brescia, Italy, recently found pillow and put the pillow behind that sleep apnea sufferers who your back when you sleep. wore the stockings for a week By Susan Bilheimer R When to See Your Doctor If you experience any of the following symptoms along with snoring, have your doctor evaluate you for sleep apnea: 1.Heavy snoring in all sleep positions 2.Waking up gasping or choking 3.Not feeling rested when you wake 4. High blood pressure 5.Falling asleep during daytime tasks 6. Morning headaches had dramatically fewer apnea episodes and less snoring. “The extent to which simply wearing compression stockings reduced apnea in just one week was not expected,” said lead researcher Dr. Stefania Redolfi. Dr. Dib agrees that this is “an interesting out-of-the-box approach. It is a promising adjunct form of therapy to CPAP in that patient population. But further studies are needed.” Researchers don’t know exactly why compression stockings lessen snoring, but they believe it is related to the fact that the stockings caused less fluid to accumulate in neck tissue at night. Compression stockings do not work for every snorer, but they cost only about $20 and it can’t hurt to try them — and the person sleeping next to you may thank you. October 2011 / Page 5 SEXUAL HEALTH T Top 7 Health Benefits Found In the Bedroom he road to good health may not always lead to the health food store, doctor’s office or pharmacy. It may go straight to the bedroom, say experts. “The fountain of youth can be found between the sheets,” says Dr. Walter Gaman, co-author of “Stay Young: 10 Proven Steps to Ultimate Health.” “Sex causes the brain to release human growth hormone, which helps maintain youth.” Dr. Mary Jane Minkin, clinical professor at Yale University and a renowned gynecologist, adds that menopausal women have fewer symptoms when they have a good sex life. “Sex increases blood flow to the pelvic area so women need less medication for vaginal dryness,” Dr. Minkin reveals. “And of course most relationships benefit from a healthy sex life. Maybe this is not a strict gynecological fact, but it’s true!” Here are more ways that being active in the bedroom benefits your health: 1. Improves Memory Sex can improve memory and attention to detail. During sex, oxytocin is released which aids the brain in recall. Also, an increase in serotonin helps with creative thinking and logic. Dr. Gaman, recently named one of the best doctors in Texas by Newsweek magazine, encourages all his patients to have an active sex life: “I have yet to find anyone who is disappointed when I write a prescription for more sex.” 2. Increases Immunity Wilkes University in Pennsylvania found that having intercourse one to two times a week raises the level of antibody immunoglobulin A (IgA) by as much as a third. IgA is a protein that binds to pathogens that enter the body, increasing resistance to disease. 3. Improves Heart Health Everyone knows that exercise is good for the heart, but some people don’t realize that sex is actually a form of exercise. Having sex once a week Page 6 / October 2011 for a year burns the same amount of calories as walking 25 miles. A study at Queens University found that men who had regular sex cut their risk of heart disease and stroke in half. 4. Reduces Pain Showing that the old “Not-tonight-honey-Ihave-a-headache” excuse is not valid, intercourse has actually been proven to cure headaches. It has also been shown to relieve arthritis pain. Oxytocin flows through the body during sex and acts as a natural painkiller. According to a Stanford University study, being deeply in love has been proven to increase overall pain tolerance. 5. Helps You Live Longer A British study of 1,000 men found that regular intercourse dramatically increases life span. Men who had sex two or more times a week had half the death rate of those who had it once a month or less. States Dr. Mark Anderson, cohost of the nationally syndicated “Staying Young” radio show: “We know that the brain releases Human Growth Hormone (HGH) during intercourse. HGH helps the body repair itself and maintain youth.” 6. Makes You Happier We have known for years that people get a smile on their face when they have sex, but now research proves that it actually does make you happy. The release of dehydroepiandrosterone (DHEA) during sex provides a natural antidepressant and mood enhancer. Some studies show that regular sex can be as much as 10 times more effective than traditional prescription antidepressants. 7. Makes You Stronger Sexual intercourse helps both men and women regulate their sex hormones. Increasing sex hormones, such as estrogen and testosterone, improves bone strength and boosts muscle tone. Low estrogen and low testosterone can decrease sex drive. Luckily, the more sex you have, the greater your sex drive will be. HEALTHY LIVING Jack Lalanne’s Widow Reveals His Top Secret to Staying Fit By Lynn Allison and smoothie bars are Juice now the height of trendiness, but the man who popularized health-giving juices was as old school as it gets. Famed fitness guru Jack Lalanne started drinking fruit and vegetable juices in his teens, and his concoctions kept him going strong well into old Nutrients Found In Juices Juice Nutrient carrot, cantaloupe, papaya beta carotene orange, kale, broccoli folic Acid kale, spinach, turnip greens vitamin B6 peppers, citrus fruit, cabbage vitamin C asparagus, spinach vitamin E broccoli, collard, kale vitamin K kale, collard greens, bok choy calcium apple, cabbage, sweet peppers chromium Brussels sprouts, cabbage, turnip greens manganese celery, cantaloupe, tomato potassium apple, turnip, garlic selenium age. In fact, he remained in terrific shape up until his death at age 96 in January. Millions of Americans own Lalanne’s invention, the Power Juicer. Jack’s widow, Elaine Lalanne, recalls that he introduced her to juices while they were dating. “I remember the first time he took me to his place and offered me a carrot, celery, apple juice,” Elaine, 85, told Health Radar. “I was hesitant because I was your typical junk food junkie, but when I tasted how sweet carrots could be, I was hooked, too!” Jack used to say that the bloodstream is “the river of life,” Elaine said. “Drinking fresh juices helps that river flow freely. Juicing revitalizes the body.” At age 70 Lalanne performed a feat that astonished even his avid fans. While handcuffed, he swam in the Long Beach Harbor, towing 70 boats for 1 ½ miles. He continued strenuous workouts and remained active right up until his death. The National Cancer Institute recommends that people eat five servings of fruit and three servings of vegetables a day. Juicing provides a tasty way to meet these recommendations. “It provides the whole food as nature intended,” says Dr. Bob Goldman, chairman of the American Academy of Anti-Aging Medicine and an avid juicer. “You are getting all the nutrients of the fruit or vegetable.” Dr. Steven Bailey of the Northwestern Naturopathic Clinic in Portland Ore., and author of “Juice Alive,” says that he’s used juice to successfully treat patients with chronic ailments for over 25 years. “One of the most useful ways to augment the American diet is to use raw fruits and vegetable juices,” he asserts. “Juicing stimulates the immune system, reduces blood pressure, aids in detoxifying the body and protects you from harmful environmental factors.” Dr. Bailey says that it’s best to use organic produce to avoid pesticides. Elaine says her husband taught her the trick to making a tasty juice: balance the vegetable juices with sweetness from fruits. “If you are using kale or broccoli in your juice, put in some pineapple or apple to take away the bitterness,” she says. Here, exclusively for Health Radar, Elaine reveals Jack Lalanne’s favorite juice recipe. Jack Lalanne’s River of Life Juice 4 carrots 4 stalks celery 1 apple, sliced 1 slice raw beet Touch of ginger (optional) Slowly feed the veggies, apple, and ginger if using into the feeder tube. (Use organic produce and wash well.) October 2011 / Page 7 BRAIN HEALTH Protecting Yourself Against Stroke How to dramatically cut your risk By Charlotte Libov S troke is the third leading cause of death and also America’s biggest crippler. Every 45 seconds, someone in the U.S. is stricken. How can you make sure stroke doesn’t happen to you? By taking action today you can dramatically cut your risk of stroke, say top doctors. “The bottom line is that stroke is preventable,” Dr. Joseph Broderick, research director of the University of Cincinnati’s Neuroscience Institute and vice chair of the American Heart Association’s Stroke Council, tells Health Radar. Most strokes are the result of blood clots which occur when blood vessels in the brain and neck are narrowed by atherosclerosis, the same disease process that causes heart attacks. Here are steps that will immediately lower your risk of stroke: •Quit smoking. When you quit, your risk goes down as soon as you set down the cigarette. •Lower high blood pressure. Whether you use lifestyle changes, supplements, or drugs, lowering high blood pressure greatly lessens the chances of a stroke. •Lower your LDL (bad) cholesterol, which clogs arteries. •Control diabetes, which raises blood pressure risk and damages arteries. •Control atrial fibrillation, a Page 8 / October 2011 type of irregular heartbeat that increases stroke risk. •Eat a healthy diet, rich in fruits and vegetables. • Get regular aerobic exercise. Brisk walking and other activity helps keep arteries in peak shape, says Dr. Broderick. If you or someone close to you is having a stroke, it’s important to get medical help fast so brain damage can be limited, according to Dr. Broderick. There is a medication known as tPA (tissue plasminogen activator), which, if administered within three hours, can dissolve the blood clot and restore blood flow to the brain, which prevents damage. This is why Dr. Broderick’s institution came up with the acronym “FAST,” which is now nationally promoted as the best way to learn stroke symptoms. “By using ‘FAST,’ you can recognize 85 to 90 percent of the people having a stroke,” says Dr. Broderick. “FAST” Stands for: F- Facial paralysis. Does one side of the face droop? A- Arms. When holding arms up, does one drift downward? S- Speech. Is speech slurred or strange? T- Time. Act quickly. If you observe any of these symptoms, call 911 immediately. Don’t attempt to drive yourself or a loved one to the hospital. Less common stroke symptoms may include sudden numbness, especially on one side of the body, sudden confusion, trouble seeing out of one or both eyes, sudden trouble walking, balance or coordination, and sudden severe headache with no known cause. If you experience any of these symptoms, call 911 and ask to be taken to the nearest primary stroke center, where you’ll get the fastest, most comprehensive care. If you are at high risk of stroke, identify one beforehand. Sometimes stroke symptoms will disappear within a few hours. Don’t be fooled. You may have suffered a transient ischemic attack, or TIA, which is a warning sign of stroke. Experiencing a TIA means you are at great risk of suffering an actual stroke, most likely soon, Dr. Broderick said. In addition to knowing the signs of a stroke, it’s also important that your spouse and the people around you know them as well. If you are having a heart attack, you’re likely to be able to alert someone, but if you’re having a stroke, it may be difficult for you to communicate since your speech may be affected. Notes Dr. Broderick: “There’s a part of your brain that functions as your body’s warning symptom. If it’s affected by stroke, you may be completely unaware that you have a problem at all. This is why it is extraordinarily important for people at risk to not only educate themselves, but also to educate those around them.” SPECIAL ADVERTISER SUPPLEMENT As Low As $16.50 Per Bottle! Try RED-Q10™ RISK FREE - AND Get Free Priority Shipping! (a $7.95 value) q YOUR VERY BEST DEAL Three Easy Ways to Order: 6 Bottles (a 6 month supply) - $99.00 ($16.50 per bottle) INCLUDES FREE SHIPPING & THESE FREE GIFTS (a $136.95 value) n FREE Consultation with a Certified Nutrition Expert (a $99 value) n 3 FREE Must Read Special Health Reports (a $30 value) q GREAT SAVINGS 3 Bottles (a 3 month supply) - $59.85 ($19.95 per bottle) INCLUDES FREE SHIPPING & THESE FREE GIFTS (a $116.95 value) n FREE Consultation with a Certified Nutrition Expert (a $99 value) n FREE Report: The Essential Multivitamin Guide (a $10 value) q GOOD SAVINGS 1. Toll-Free: 800-627-9721 (Reference Code: RYQSP77) 2. Online: www.StopAgingNow.com/healthyheart77 3. By Mail: Complete this order form and mail to: Stop Aging Now, Attn: Orders Dept, 8825 Boggy Creek Road, Orlando, FL 32824 NOTE: This is NOT an automatic ship plan. No other charges will be made other than your initial order. Free shipping applies to ground shipments in the U.S. & Canada. Coupons cannot be applied. SPEEDY RESPONSE BONUS: ACT NOW to also receive a FREE bottle of High Potency Vitamin D3 with any order (a $14.95 value) 1 Bottle (a 1 month supply) - $24.95 INCLUDES FREE SHIPPING & THIS FREE GIFT (a $116.95 value) n FREE Consultation with a Certified Nutrition Expert (a $99 value) These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. 365 DAY Return Policy Made in USA MENTAL HEALTH Natural, Non-Drug Methods to Get Relief From Depression By Lynn Allison G entle exercise, based on the Chinese martial art tai chi, can ease depression in older folks even better than drugs, a new study has found. Mild workouts are just one of the depression-fighting methods that experts say are effective alternatives to commonly dispensed anti-depressants. Depression is a major health concern in this country with an estimated 19 million American victims. But antidepressant drugs, which have become wildly popular — and hugely profitable for drug companies — may be a waste of money for many sufferers, say experts. Money Drain A shocking report in the “Journal of American Medicine” says that although we spend a whopping $9.6 billion a year on pills such as Prozac, Zoloft, and Paxil, they may be of little benefit to folks with mild or moderate depression. “Treating depression effectively needs to be tailored to the individual,” New York clinical psychologist Dr. Judy Kuriansky tells Health Radar. “Medication alone will not address the underlying issue and behavioral patterns of the sufferer. “For some people, yoga and meditation can help treat depression. You need to keep trying a combination of factors that fit your personal style to help you feel better.” fatty acid greatly improved the mood of patients. Another study showed that the supplement Better Than Drugs helped 69 percent of patients Researchers at UCLA divided who didn’t respond to Prozac. depressed seniors into two Spinach. Low levels of the B groups. One group took standard vitamin folate may contribute to antidepressant drugs while depression, according to research the second attended mildly at the Mayo Clinic. Spinach, strenuous weekly sessions of tai peas, navy beans, orange juice, chi, a Chinese martial art. and avocado are rich in this The tai chi group had a greater nutrient. improvement in their overall Complex carbohydrates. depression “along with improved Dr. Judith Wurtman, of the quality of life, better memory, Massachusetts Institute of cognition, and more overall Technology, says that eating energy,” said study authors. oatmeal, whole wheat pasta, UCLA psychiatrist Dr. Helen and breads can lift your mood Lavretsky added: “With tai chi 30 minutes after you eat them. we may be able to treat these These foods and others high in conditions without additional complex carbs help the body medication.” produce serotonin, a chemical Here are other non-drug that stabilizes mood. “This also methods that can provide helps the depression that comes depression relief: with premenstrual syndrome,” SAM-e is a powerful noted Dr. Wurtman, author of supplement that starts working the “Serotonin Power Diet.” against depression in hours, says Aerobic exercise. Best-selling Dr. Ray Sahelian of Marina del author Dr. Andrew Weil Rey, Calif., who has written best- recommends 30 minutes of selling books on natural health. continuous aerobic activity daily “It naturally raises the feel-good as treatment for depression. chemicals in the brain, and in A study revealed that patients several studies outperformed who work out regularly on prescription medication.” It’s a treadmill or bike for 12 available at health food stores. weeks reduced the severity of Vitamin D supplements can their symptoms by nearly 50 also ease depression, especially in percent. Dr. Weil, program the winter months, says Sahelian, director for the Arizona Center who suggests taking between for Integrative Medicine, also 400 and 2,000 units daily. suggests cutting out caffeine and Fish oil. A study at reviewing medication side effects Massachusetts General Hospital to make sure they aren’t causing showed that taking omega-3 depression. October 2011 / Page 9 BACK PAIN Simple At-Home Strategies to Beat Back Pain By Rick Ansorge B ackache is a common, mysterious, and maddening ailment. Eighty percent of adult Americans will experience back pain at some point in their lives and more than 50 percent have backaches at least once a year. Yet, in only about 15 percent of cases are doctors able to identify the cause of back pain, the symptoms of which range from simple muscle aches to shooting and stabbing pain that radiates down the leg. Although only about 2 percent of back pain cases involve a serious underlying condition, that’s scant consolation to people whose pain severely affects their quality of life. There is no magic bullet to treat back pain — or even a set of magic bullets. Everybody’s back pain is different, and traditional medicine’s “usual care” — physical therapy combined with a daily regimen of nonsteroidal antiinflammatory drugs (NSAIDs) such as aspirin, acetaminophen, or ibuprofen — often doesn’t work. In many cases, NSAIDs not only fail to relieve the pain but also cause additional problems, ranging from stomach irritation to serious gastrointestinal complications such as ulcers. Fortunately, there are safe, low-tech strategies you can try at home to banish your back pain. Page 10 / October 2011 “People should be empowered to try different things,” Dr. Daniel Cherkin, director of the Group Health Research Institute, a private health study group in Seattle, Wash., tells Health Radar. “A lot of it is attitude. If you can shift from the attitude that ‘My back pain is killing me and there’s nothing I can do about it’ to an attitude of ‘My back pain “FIT AFTER 50” FACT While many people believe back pain is a byproduct of getting old, chronic lower back pain is most likely to first occur between the ages of 30 and 40. American’s spend more than $50 billion a year on back pain treatment. Back pain is the second most common cause of visits to the doctor’s office, outnumbered only by upper-respiratory infections. is killing me and there are a lot of things I can try,’ that’s going to be more productive.” Back pain is classified into two types: • Acute, lasting from a few days to a few weeks. • Chronic, which persists for three months or more. Acute Back Pain The most effective strategy for acute back pain is to simply wait it out. But resist the urge to be sedentary. Inactivity can cause muscle atrophy, which can make matters worse. “Try to get on with your usual activities and not let it affect you too much,” Dr. Cherkin says. “Don’t do any special exercises and don’t lie down in bed for a week.” When your back hurts, the best position for relief is to lie on your back on the floor with pillows under your knees, with your hips and knees bent or with your hips and knees bent and your feet on a chair. This position takes pressure and weight off your back. While your pain may be severe, it’s important to remember that it will get better. Get up and move around for at least a few minutes every few hours. Even if it hurts, light or moderate physical activity such as walking can help relieve stiffness and pain, and hasten your recovery. Such activity should minimize lifting, twisting, or bending forward at the waist. Also avoid sitting for long periods or wearing heels that are higher than one inch. Make sure that your work surfaces are at a comfortable height and that you sit in chairs with good back support. Try heating pads or ice packs — or alternate with a combination of the two — before using NSAIDs. If you must use medication, first try the lowest recommended dose to see if it is beneficial. Some studies suggest that herbal alternatives such as oral willow’s bark or devil’s claw, or topical capsicum applied as a plaster are safe and effective alternatives to NSAIDs for back pain. When You Should See a Doctor for Back Pain While doctors often have a difficult time treating back pain, there are times when it is important to seek medical treatment. The National Institutes of Health says you should ALWAYS see a doctor if your back pain is accompanied by numbness, weight loss, or fever. Chronic Back Pain Persistent back pain is notoriously difficult to treat. See your family doctor if your pain is so intense that you can’t move around or doesn’t seem to be getting any better after two or three weeks. There’s little research on common home remedies for back pain such as heating pads, ice packs, pulsating shower heads or whirlpool baths. So far, no study has demonstrated that heat is better than cold or vice-versa. “We don’t even have any studies comparing aspirin to ibuprofen for chronic back pain,” Dr. Cherkin says. “Nobody makes any money off of that, so why would anybody fund it?” However, exercise has been found to be effective for chronic back pain. Dr. Cherkin says: “A variety of back exercises have been studied and they’ve all been found helpful, even though they’re very different from each other.” For example, you can gently stretch your back muscles by lying on your back with your knees bent and then slowly raise your left knee to your chest, press your back against the floor and hold the position for five seconds. Then relax and repeat the exercise with your right knee. Try to do 10 of these exercises for each leg, switching legs after each repetition. Exercise such as regular walking, swimming, or riding a stationary bicycle also helps condition the back and abdominal muscles, lessening pain. In addition, exercise can decrease body weight, which reduces stress on the lower back. If home remedies fail to reduce chronic back pain, consider one of the treatments rated as potentially effective by the American Pain Society and the American College of Physicians. These include: •Yoga •Chiropractic or spinal manipulation •Acupuncture •Massage •Progressive muscle relaxation •Cognitive behavioral therapy Dr. Cherkin and his colleagues recently published a study in the “Annals of Internal Medicine” showing that either relaxation massage or structural massage was more effective at relieving back pain than a doctor’s medical care. He and his colleagues also have published an online article: “Back in Action: A Guide to Understanding Back Pain and Learning What To Do About It,” which includes the following tips: •Practice relaxation techniques (breathing exercises, self-hypnosis, meditation, music, etc). •Stretch gently once each hour spent sitting. •Place a board under your mattress to make it firmer or put your mattress on the floor. •Use a rolled-up towel or small pillow behind your lower back for support when sitting at work, at home, or in the car. •Keep blue ice or bags of peas handy in your freezer for use during episodes of acute pain. Exclusive to Current Subscribers Current subscribers have instant access to any and every past edition of Health Radar. Simply go here: healthradar.newsmax.com The password for every issueis: is provided This month’s password diet (Please in remember the introductory to use lowercase e-mail. letters.) October 2011 / Page 11 STUDIES, BREAKING NEWS & MEDICAL UPDATES EARLY MORNING CIGARETTE IS THE MOST UNHEALTHY Smoking upon waking up is more dangerous than lighting up later. Two recent studies found that smokers who smoke soon after they wake in the morning have a much higher risk of developing lung, head, and neck cancers. Those who smoked within 30 minutes of waking were 79 percent more likely to get cancer than those who waited an hour. PAPRIKA PROTECTS HEART FROM FATTY FOODS Spices rich in antioxidants can protect you from the harmful effects of fatty foods, according to researchers from Penn State University. They found that paprika, cinnamon, and turmeric reduce the heart damage caused by high-fat foods. “Normally, when you eat a high-fat meal, you end up with high levels of triglycerides, a type of fat, in your blood,” said study leader Sheila West. “If this happens too frequently, or if triglyceride levels are raised too much, your risk of heart disease is increased. We found that adding spices to a high-fat meal reduced triglyceride response by about 30 Page 12 / October 2011 percent, compared to a similar meal with no spices added.” APPLIANCES BOOST BABIES’ ASTHMA RISK Pregnant women may be putting their unborn babies at risk for developing asthma if they use everyday household appliances such as microwaves or blow dryers. A study published in the “Archives of Pediatrics and Adolescent Medicine” found that exposing growing fetuses to electromagnetic fields (EMFs) could triple their chances of developing asthma in childhood. EMFs are produced by many common appliances, including vacuum cleaners, coffee grinders, fans, and fluorescent light bulbs. The researchers advise pregnant women to reduce their use of appliances that produce EMFs. CHINESE HERB BATTLES PARKINSON’S Although there is no cure for Parkinson’s disease, a Chinese herb called gou teng, which is traditionally used to treat high blood pressure, eases symptoms of the disease, according to a study at Hong Kong Baptist University. Patients taking gou teng showed a marked improvement in their ability to communicate and they slept better. STRAWBERRIES ARE WONDER FOOD Strawberries are one of the most powerful anti-aging, anticancer foods, according to a new European study. Eating strawberries dramatically boosts levels of disease-fighting antioxidants in the blood, researchers found. Strawberries also prevent red blood cells from fragmenting, according to the study, which slows aging. Researchers believe “FIT AFTER 50” FACT Prunes, taken by many people to relieve constipation, can prevent bone fractures and osteoporosis. According to research published in the British Journal of Nutrition, eating about 10 prunes a day appears to suppress the breakdown of bone that occurs with aging, increasing bone density and making fractures less likely. that the powerful effect of strawberries is due to the fact they contain large amounts of phenolic compounds, which lower the risk of many diseases including diabetes, cancer, and heart disease. Since some varieties of strawberries contain more healthy compounds than others, researchers are now testing to find out which ones contain the highest amounts. ATHLETES SAY LOVE RAISES THEIR GAME Being in love helps athletes perform better. A survey presented at a meeting of the American Psychological Association found that most athletes believe they compete at a higher level when they are in a loving relationship. Participants included more than 400 top college, professional, and Olympic athletes. Men were more likely to say being in love assisted their performance than women. Boxers and snowboarders were the most likely to credit love with boosting their game. STUDIES, BREAKING NEWS & MEDICAL UPDATES POTASSIUM-RICH FOODS LOWER STROKE RISK People with a diet high in potassium have a lower risk of stroke than those whose diets contain little of the mineral, an analysis of studies found. The review, which was published in the journal “Stroke,” found that each daily 1,000 mg increase in potassium led to an 11 percent reduction in stroke risk over five to 14 years. The CDC recommends 4,700 mg of potassium a day. A baked potato has 1,081 mg of potassium. A banana or cup of orange juice contains about 450 mg. The study did not address whether potassium supplements work to fight strokes. COMBO EXERCISE IS BEST FOR HEART HEALTH Don’t stick to just one form of exercise if you are trying to lower your risk of major diseases. That’s the conclusion of a new study published in the “American Journal of Cardiology” which found that a combination of aerobic exercise and weight training is best for overweight people at risk for heart disease and diabetes. Researchers divided inactive, overweight adults into three groups. One group did two hours of aerobics each week using gym machines. A second group did weight training three days a week. The third group did both aerobic exercises and weight training. At the end of eight months, the aerobic group lost an average of 3 pounds and a half inch from their waists. The weight-lifting group, while increasing muscle strength, gained 1 1/2 pounds and saw a slight increase in their waistlines. But the group that did both types of exercise lost an average of 4 pounds and one inch from their waists. They also saw an overall decrease in factors contributing to heart disease and diabetes. organic foods help people burn fat. WINE COMBATS WEIGHT GAIN Drinking a daily glass of wine can stop you from gaining weight — and even help you lose weight, say researchers from Spain’s Navarro University. “Light-to-moderate alcohol intake, especially wine intake, may be more likely to protect against, rather than promote, weight gain,” a spokesman for the university said. In addition, the researchers found that wine drinkers had a 30 percent lower risk of developing diabetes. HOPE ON HORIZON FOR ALZHEIMER’S There’s new hope for a breakthrough Alzheimer’s treatment. A drug is under development that appears to destroy a brain cell-killing protein called amyloid. In Alzheimer’s patients, amyloid forms clumps in the brain and creates plaques that destroy memory. Researchers at Lancaster University say that the drug will stop the protein from forming and allow patients to be treated much earlier than they are today. The drug could be ready to test in humans in five years. ORGANIC FOOD HELPS YOU LIVE LONGER Switching to organic foods can add as many as five years to your life, says a study from the U.K.’s University of Newcastle, and switching may also help you to stay slender. The study showed that organic foods are often richer in immuneboosting compounds such as carotenoids and resveratrol than those grown using pesticides, herbicides, and chemical fertilizers. Researchers say the higher levels of resveratrol found in NEW CANCER WEAPON: TB VACCINE The germ commonly used to inoculate against tuberculosis may stimulate the body’s ability to fight cancer, says research published in the “British Journal of Cancer.” A microbe called Baculillus Calmette-Guerin (BCG) can spur white blood cells to produce chemicals called cytokines, which make tumor cells more likely to be discovered — and killed — by the body’s immune system. “Cancerous cells are known to camouflage themselves as healthy cells. This means our blood cells responsible for immunity aren’t able to recognize the cancerous cells as being a problem and so the disease is able to continue to spread,” explains lead researcher Dr. Wai Liu. “A small quantity of BCG — similar to the amount that is administered in a TB inoculation — can help the immune system recognize the cancer cells as ‘foreign.’ The immune system can then attack these cells.” October 2011 / Page 13 NUTRITION Secrets to Youthful Skin: The Right Foods, Water, and Exercise W hat can we do to stay looking great even as we get older? Everybody wants to look beautiful — and healthy skin is a big part of it. The skin is the body’s largest organ and its multiple layers do not just protect us from the environment, pathogens, and too much sun. They also play a key role in temperature regulation and the production of vitamin D, necessary for building and maintaining strong bones. Many people spend a small fortune on skin creams and lotions. But the real secret to great looking skin is not what you put on the outside of your body, but what you put in it. This is the belief of many experts — and also my grandmother. She told me more than 50 years ago that “beauty comes from the inside.” She convinced us that good food is the number one beauty secret, and now it’s been proven by the experts. Here’s a list of foods that make a big difference in the way your skin looks: • Fruits, vegetables, legumes, minimally processed whole grains like oats. These contain slow-digesting carbohydrates, fiber, and tons of antioxidants. • Low-fat organic yogurt, whey protein (great in smoothies), wild game, free range chicken and turkey. They provide high-quality lean protein. • Wild-caught cold-water fish. My favorites are trout and salmon, but also consider sardines, herring, small halibut, and tuna. They provide high amounts of omega-3 fatty acids. Salmon also contains one of the most potent antioxidants that does wonders for your skin. It’s called astaxanthin. A world-renowned nutrition expert and Olympic athletic coach, Dieter Hogen created a nutrition and training regimen in the 1990s that changed the elite athletes’ training paradigm forever. Schooled at Potsdam University in Germany, Dieter brings his nutritional knowledge to Health Radar with one goal in mind: “To simply make you healthier and more energetic, no matter your age or current physical condition.” Page 14 / October 2011 • Olive oil, avocado, nuts, and seeds. They provide healthy fats and oils, and antioxidants. • Green tea, herbs, and spices like dill, fennel, caraway, basil, oregano, ginger, turmeric, and cayenne pepper. These all contain lots of antioxidants. • Water. Staying hydrated is important. Here are supplements beneficial to your skin: • Fish oil, krill oil, salmon oil (they all supply the omega-3 essential fatty acids EPA and DHA), evening primrose oil, natural multi-spectrum vitamin E, CoQ10. A good supplement regimen to take twice a day with food: 1000 mg EPA/DHA combined, 500 mg evening primrose oil, 100 mg vitamin E, and 30 mg CoQ10. Our skin is mostly made of water, specific proteins (collagen, elastin), fatty acids, and antioxidants. The above-mentioned foods, supplements, and water promote skin health because they supply at the highest possible quality all the important building blocks and at the same time dramatically reduce inflammation, two key elements for healthy, beautiful skin. So, what’s bad for our skin? Stay away from highly processed vegetable oils, isolated sugars, food that causes spikes in blood sugar like many of the products made with finely ground grains. Be careful with sodas, French fries, chips, cookies, crackers, and animal products. These often contain lots of saturated fatty acids and even residues from chemicals they have been treated with, including hormones and antibiotics. Try to avoid artificial additives, too much alcohol, smoking, and a sedentary lifestyle. Make sure you exercise, sweating for at least 30 minutes, five to six times a week. This lets your skin breath. Exercise increases circulation and blood supply to the skin, which is extremely important for skin health. Don’t rule out topical skin care products — especially sunscreen — but the biggest beauty secret out there is the one my grandmother told me a long time ago: good food, water, and exercise. HEALTHY LIVING Healthy Alternative to Pool Chlorine F ed up with irritated eyes, dry skin, and damaged hair, more people are saying no to large amounts of chlorine to keep their swimming pools and hot tubs clean. Instead, they are switching to so-called saltwater systems that disinfect pool water without causing itchy eyes and skin. The term “saltwater” is misleading when it comes to swimming pools because the pools don’t contain any seawater and they are only very mildly salty. These systems use salt to generate pure chlorine that is distributed through the pool. The process doesn’t produce the skin-irritating byproducts called chloramines associated with conventional chlorine pools. Saltwater systems are particularly suited to people who are away from home often because chlorination occurs automatically whenever the pool pump operates. The cost to convert a chlorine pool to a saltwater system starts at about $1,000, although ambitious do-it-yourselfers can cut the cost in half. Besides avoiding the red eyes and frizzled hair caused by chlorine pools, saltwater pool owners may also receive an important health benefit. An alarming new study found a chlorine byproduct called haloacetic acids (HAAs) in the urine of swimmers. HAAs have been linked to colon, rectal, and brain cancers and form in conventional chlorine pools. The study at Spain’s University of Cordoba found that more than 90 percent of HAA exposure was due to inadvertently swallowing pool water while swimming. The remaining 10 percent was due to inhaling the chemicals or absorbing them through the skin. Although the research stopped short of suggesting that swimming in a chlorinated pool causes cancer, many homeowners are already making the switch to saltwater. Saltwater pools now make up about 13 percent of the swimming pools in the U.S. and the numbers are continuing to grow. Beware of Dangerous Colon-Cleansing Fad By Marti Lotman C olon cleansing has gained popularity over the past decade with many spas touting its supposed curative properties. But do so-called “high colonics” and other enema-like colon-cleansing methods actually have any real health benefits? Researchers at Georgetown University Hospital recently found that colon cleansing does little to improve people’s health. In fact, it was found to carry significant health risks, including vomiting and even renal failure. “Despite colon cleansing’s current popularity, the literature does not support its purported benefits,” said Dr. Ranit Mishori of the Georgetown University School of Medicine. Colon cleansing comes in various forms, with different solutions used to provide different supposed benefits. “I’m against all of these types of colon cleanses,” Delaware gastroenterologist Dr. Harry J. Anagnostakos tells Health Radar. “They are potentially dangerous procedures.” Colon cleansing advocates claim that the procedure improves health by removing toxins from the body. Colonics entail inserting a tube into the rectum and filling the bowel with some kind of solution, often containing herbs, minerals, or even coffee. The solution stretches the bowel, forcing it to expel the liquid. The procedure is often performed at a spa by someone with no medical training. This, warns Dr. Anagnostakos, is a risky situation. “You can poke a hole in the bowel,” he said. “And you can absorb the compounds that they insert, so if the solution is high in salt it can throw your electrolytes out of balance. There are cases when people have had heart attacks.” Instead, Dr. Anagnostakos recommends probiotics for intestinal problems. “If you add beneficial bacteria, you have more regularity and less bloating and gas.” October 2011 / Page 15 Health Radar HEALTH IN THE FUTURE R The Pill: It’s Not Just for Women Anymore esearchers are on the verge of developing a birth control pill for men. Today there are only two practical birth control options for men: the condom or vasectomy. Each has major drawbacks. Many men refuse to use a condom because of loss of sensation or have a vasectomy because of its permanence. Now there are a variety of male birth control pills in the research pipeline which use different strategies to prevent pregnancy. Several are already at the human testing stage. Gandarusa is a plant-based pill that may be the closest to being marketed. It is being developed in Indonesia and is expected to be available for use there in the next year or two. The pill works by altering the tip of sperm so it can’t penetrate an egg. Several other male pills are also under development, but likely are further from general use than gandarusa. So far, testing of gandarusa has been positive, with few side effects reported — except for one that many men may welcome. The drug appears to slightly increase libido in some men. Stop Sunburn by Taking Capsule I t’s been a dream for decades, a simple capsule which reverses the damage of sunburn and prevents skin cancer. Now it’s a step closer, thanks to groundbreaking research at Ohio State University. For the first time, researchers were able to uncover on a molecular level how most of the animal kingdom and plants use a key enzyme called photolyase to reverse sun damage. “People have been working on this for years,” said Ohio State Professor Dongping Zhong. The findings will allow, in the not-too-distant future, a pill or sunscreen containing photolyase that could repair sun damage and prevent deadly skin cancers, Professor Zhong said. NATURAL HEALTH NEWS Tea and Coffee Lower Superbug Risk If you drink tea or coffee, you are half as likely to carry one of the nastiest antibiotic-resistant germs now in circulation. According to research reported in the “Annals of Family Medicine,” those who drank hot tea or coffee slashed their odds of sheltering a dangerous staph bacteria known as MRSA that is not readily treatable with antibiotics. The study found that those who drank coffee or tea were half as likely to have MRSA germs in their noses. The link held even after researchers considered other factors, such as age and income. Those most at risk for the skin infections caused by MRSA bacteria are people with compromised immune systems and those with diabetes. WHAT YOU CAN DO: Besides drinking hot tea or coffee on a regular basis, you can cut your risk of becoming infected by MRSA by washing your hands regularly, keeping wounds covered, and not sharing items like washcloths and razors. Page 16 / October 2011 The Verdict is in: Zinc Lozenges Do Shorten Colds The effectiveness of zinc lozenges against colds has been controversial for years, but a new megastudy may finally settle the question. Zinc lozenges, taken in the optimum dosage, slash the duration of colds by an average of 42 percent, according to an exhaustive analysis of placebo-controlled studies by the University of Helsinki. Researchers found that it was crucial for cold-sufferers to take about 75 mg of zinc daily. Anything less had no effect, and higher amounts reduced the effectiveness of the mineral. The 42 percent reduction in the duration of colds meant that people suffered for three to four fewer days. WHAT YOU CAN DO: Slowly dissolve a therapeutic zinc lozenge in your mouth. Each lozenge contains 5 to 13 mg of zinc, so you will need 6-15 lozenges daily, depending on the brand.