Anne Harrington
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 Possessing such information, he suggested, was stress reducing in ways that might explain the strong evidence for health benefits.23 That same year, another epidemiologist, John Cassel, also talked about the apparent stress-reducing effects of what he called "social supports" in both animal communities and human societies. "These might be envisioned," he suggested, "as the protective factors buffering or cushioning the individual from the physiologic or psychologic consequence of exposure to the stressor situation."24
"Buffer" or "information"? |
Michael Pollan
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 Whether the low-fat campaigners should take the credit for this achievement is doubtful, however. reducing mortality from heart disease is not the same thing as reducing the incidence of heart disease, and there's reason to question whether underlying rates of heart disease have greatly changed in the last thirty years, as they should have if changes in diet were so important. |
Dr. Abram Hoffer, MD, FRCP (C) and Dr. Harold D. Foster, PhD
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 Double-blind controlled experiments conducted on acute schizophrenics with high doses of niacin (usually 3 to 6 g daily) were very successful, outperforming the then conventional treatments and reducing suicide rates.26
Niacin can lower the body's production of adrenochrome and its derivatives. Conversely, high levels of adrenochrome can also reduce the availability of niacin for other uses in the body beyond reducing the availability of adrenaline. There could, therefore, be a genetically balanced polymorphism if adrenochrome and its derivatives had benefits comparable to those of niacin. |
Mike Adams, the Health Ranger
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 Aloe vera halts inflammation
Using aloe topically is well known to ease inflammation of joints, reducing arthritis pain. But aloe can also be used internally, reducing inflammation throughout the body from the inside out. People who drink aloe vera for two weeks typically begin to experience a significant reduction of inflammation symptoms.
For a list of studies and references, click here.
Aloe vera enhances skin health
Aloe is one of the most widely-used ingredients in high-grade skin care products. There's a reason for that: It's great medicine for the skin! |
| Reducing stroke and heart attacks
Now, if you know anything about the cause of strokes and heart attacks, you realize that enhancing the quality of the blood will have a significant impact on reducing heart attacks and strokes. To my knowledge, there aren't any strong studies measuring this effect yet, but I have no doubt there will be in time. Eating aloe vera is like adding an all-natural non-stick additive to your blood flow. It stops blood cells from clumping together, which is part of what causes a stroke.
Dark-field microscopy is a technique for viewing live human blood vessels. |
Charles Barber
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 Cognitive-behavioral treatment is significandy associated with reducing criminal behavior, unlike psychotherapy, which has been shown to increase it. (Unstructured psychotherapy has been proven to be disastrous for certain groups, such as criminals, making them more likely to recommit crimes. As a colleague of mine quipped, "They may be more likely to re-offend, but at least they have a better understanding of why they do it." |
| A review of the English-language literature on psychotherapy over a ten-year period, from 1984 to 1994, found that in almost 90 percent of studies, psychotherapy for patients with severe psychiatric and substance abuse disorders produced cost savings by reducing hospitalizations, medical expenses, and work disability.33
When the United States military expanded psychotherapy coverage for dependents, a savings of $200 million over three years was generated from reductions in psychiatric hospitalization. For each dollar spent on psychotherapy, four dollars were saved on more intensive services. |
| In the medical model, you take a person with a mental illness, you provide treatment in the hopes of reducing symptoms, and then they are supposed to approximate some notion of normality. Our research shows the opposite. You take a person with a mental illness, you then reduce the discrimination and stigma against them, increase their social roles and participation, which provides them a reason to get better in the first place, and then you provide treatment and support. The issue is not so much making them normal but helping them to get their lives back. |
| CBT has also been used with an impressively high degree of effectiveness for a dizzying number of conditions—among them, bulimia, hypochondriasis, obsessive-compulsive disorder, substance abuse, posttraumatic stress disorder, even as a proven means of reducing criminal behavior. Cognitive-behavioral treatments have been shown in analyses to reduce criminal recidivism by 25 percent.10 One can only imagine the hype that would surround a pill if it was found to reduce criminal behavior at such a rate. |
Tori Hudson, N.D.
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 Biofeedback treatment with a relaxation practice has also proven to be significant in reducing dysmenorrhea.7 After two months of biofeedback treatments, sufferers of menstrual cramps had dramatic declines in the severity and duration of their symptoms as well as a decline in the amount of medication they were taking. Meditation, visualization, and relaxation techniques are used by many women both as a primary form of pain management and also in combination with other therapies. |
| For some women, and this has been borne out in some studies, soy protein and soy isoflavones can be helpful in reducing the frequency and severity of hot flashes. For the specifics in regard to bone effects and cardiovascular effects, please refer to the osteoporosis and heart disease chapters.
If you choose to increase soy foods or take soy beverages, powders, or supplements, a word about dosages and addressing some of the highly publicized controversies about soy is important. |
| However, there is not current data to suggest whether stopping abruptly or reducing gradually over time is better. The other area with lack of agreement is whether taking estrogen and progestin every day has a different effect than cycling the estrogen and progestin or just cycling the progestin. There is some concern that daily progestin may be related to the adverse breast cancer and cardiovascular effects, but the data is conflicting on this topic. |
| For example, herbs that have an anti-inflammatory effect, such as white willow and ginger; diuretic herbs that decrease the pelvic congestion, such as parsley, dandelion leaf, or horsetail; and herbs that promote circulation, such as ginkgo, may also have a role in reducing the pain experienced from dysmenorrhea.
Natural Progesterone. As stated earlier, it is believed that the drop in progesterone premen-strually results in an increased production of arachidonic acid by the endometrium. This stimulates PgE2 release and uterine contractions. |
Erich Grotewold
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 These observations suggest that mutations in c/s-regulatory regions can greatly down-regulate anthocyanin production in flowers without necessarily reducing flavonoid production in other tissues. Such tissue-specific structural gene down-regulation is correlated with absence of floral pigmentation in several Ipomoea species (Durbin et al. 2003). |
| Overview: dietary approaches for reducing cardiovascular disease risks, J Nutr,
125:656S-665S.
Eberhardt, M. V., Lee, C. Y., and Liu, R. H, 2000, Antioxidant activity of fresh apples, Nature, 405:903-904.
Elliott, A. J, Scheiber, S. A., Thomas, C, and Pardini, R. S., 1992, Inhibition of glutathione reductase by flavonoids. A structure-activity study, Biochem Pharmacol, 44: 1603-1608. Farnsworth, N. R., Bingel, A. S., Cordell, G. A., Crane, F. A., and Fong, H. S., 1975, Potential value of plants as sources of new antifertility agents \\,J Pharm Sci, 64: 717-754. Favot, L., Martin, S. |
Michael Pollan
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| For instance, during the decades of the twentieth century when rates of heart disease were rising in America, Americans were actually reducing their intake of animal fats (in the form of lard and tallow). In place of those fats, they consumed substantially more vegetable oils, especially in the form of margarine, sales of which outpaced butter for the first time in 1957. Between the end ofWorld War II and 1976 (the year of McGovern's hearings) , per capita consumption of animal fats from all sources dropped from eighty-four pounds to seventy-one, while fats from seed oils approximately doubled. |
| Doing so benefits not only your health (by, among other things, reducing your exposure to pesticides and pharmaceuticals), but also the health of the people who grow the food as well as the people who live downstream and downwind of the farms where it is grown.
Another important benefit of paying more for better-quality food is that you're apt to eat less of it.
"Eat less" is the most unwelcome advice of all, but in fact the scientific case for eating a lot less than we presently do is compelling, whether or not you are overweight. |
| Depending on your genetic makeup, reducing the saturated fat in your diet may or may not move your cholesterol numbers. The specific ecology of your intestines helps determine how efficiently you digest what you eat, so that the same 100 calories of food may yield more or less food energy depending on the proportion of Firmicutes and Bacteroides resident in your gut. In turn, that balance of bacterial species could owe to your genes or to something in your environment. |
Tori Hudson, N.D.
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| Ginseng can help in reducing mental or physical fatigue,82-85 enhancing the ability to cope with physical and mental stressors by supporting the adrenal glands,86 or treating the atrophic vaginal changes due to lack of estrogen.87
Panax Ginseng
Standardized extract capsules: 200 mg 5% ginseno-sides or 100 mg 10% saponin ginsenoside per day High-quality root: 4-6 g per day
Licorice {Glycyrrhiza Glabra). The major active constituent in licorice root is glycyrrhizin. |
Dr. Edward F. Group III, DC, ND, DACBN
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| Therefore, I recommend you spend a lot of time studying Part II of this book and work hard at slowly reducing your exposure to everyday toxins.
Can I Do Anything Else To Help Keep My Colon Healthy?
Yes! You may find this surprising, but how you position your body on the toilet can affect the condition and health of your bowels. Sitting on a regular toilet seat is completely unnatural because it constricts the anal canal, resulting in incomplete evacuations. Think about it—toddlers often instinctively squat while moving their bowels. |
Caldwell B. Esselstyn, Jr., M.D.
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 And the key to doing this, as my research demonstrates, is not simply reducing the amount of fat and cholesterol you ingest, but eliminating cholesterol and any fat beyond the natural, healthy amounts found in plants, from your diet. The key is plant-based nutrition.
Let's review what we know about the science. Heart disease, as I have already stressed, develops in susceptible persons when blood cholesterol levels rise higher than 150 mg/dL.3 The converse is also true. |
| Twenty years ago, when I started my research, our major focus was on reducing total blood cholesterol levels to below 150 mg/dL and cutting LDL levels to 80 mg/dL or less. But today, it is clear to me that in achieving those goals through plant-based nutrition, we also achieved a corollary result: we restored the body's own powerful capacity to resist and reverse vascular disease. Plant-based nutrition, it turns out, has a mighty beneficial effect on endothelial cells, those metabolic and biochemical dynamos that produce nitric oxide (see Figure 5). |
| Recent research indicates that reducing blood cholesterol levels decreases the thickness of the membrane surrounding red blood cells, thus enhancing its permeability. This allows the red cells to pick up oxygen more readily as they pass through the lungs, and enables them to release the oxygen more efficiently as they circulate through the heart muscle. Finally, the patients' plant-based diet, eliminating the ingestion of foods that injure vascular tissues, has restored strength and integrity to the endothelium as a whole. |
| Almost all would also agree that reducing fat intake to less than 10 percent of calories consumed will help mightily in achieving low cholesterol levels. And they would concede that it is impossible to eat a diet built around meat, poultry, dairy products, and oil, and still derive less than 10 percent of calories from fat. |
| He found that by reducing his activity, he could live within the limits of his angina.
Seven months later, I called to see how he was doing. Not surprisingly, he was still imprisoned by the chest pain. Frustrated on his behalf, I raised my voice over the phone: "Gordon, for God's sake, just give me sixteen days and I will get you out of prison." He agreed.
After sixteen days, his angina was almost gone—and it disappeared entirely over the following two weeks. That doctor is now a fierce advocate of my program, a complete believer in plant-based nutrition. |
Dr. Edward F. Group III, DC, ND, DACBN
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| Psyllium has even been included in breakfast cereals marketed at reducing cholesterol by being "heart healthy." After all (or so the consumer is meant to think), if it's included in breakfast cereal, there can't be anything unsafe about it—right?
These products' manufacturers must be aware of the risk of using psyllium, as they include warnings on the labels similar to the ones below (chosen randomly from actual products).
"Psyllium Warnings
• Taking this product without adequate fluid may cause it to swell and block your throat or esophagus and may cause choking. |
Charles Barber
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| Many patients have told me that the drugs dampen the sounds of the voices that plague them, reducing the screams and rants to faint echoes and occasionally drowning them out entirely. Psychiatrists compare the way in which psychiatric drugs help, when they are effective, to how insulin works for people with diabetes: although far from a cure, they do help the majority of patients manage, and allow them, for the most part, to function, or function better. Or, as Scientific American more clinically put it: "Antipsychotics stop all symptoms in only about 20% of patients. |
Dr. Edward F. Group III, DC, ND, DACBN
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| Remember the Toxic Threshold mentioned in Chapter 2? reducing these daily toxins from your environment is the easiest way to help prevent the development of colon cancer. People who are diagnosed in the early stages of the disease are much more likely to recover. Late detection of malignant polyps is one of the main reasons colorectal cancer accounts for an estimated 1 out of every 10 cancer-related deaths in the United States.30
How Does Regular Colon Cleansing Help Prevent Colon Cancer? |
Michael Pollan
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| Of course thanks to the low-fat-diet fad (inspired by the same reductionist hypothesis about fat), it is entirely possible to slash your intake of saturated fat without greatly reducing your consumption of animal protein: Just drink the low-fat milk, buy the low-fat cheese, and order the chicken breast or the turkey bacon instead of the burger. So did the big dietary trials exonerate meat or just fat? Unfortunately, the focus on nutrients didn't tell us much about foods. Perhaps the culprit nutrient in meat and dairy is the animal protein itself, as some researchers hypothesize. |
Dr. Edward F. Group III, DC, ND, DACBN
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| How do I know the answer for reducing and preventing disease?
I have focused on internal body cleansing with my patients my entire career, and I have witnessed the prevention or outright elimination of practically every disease. We always look to science for answers when the explanation is usually quite simple and staring us in the face.
I am excited about sharing this ground-breaking information with you because I know you truly want to maximize your health and help your friends and family regain their wellbeing and prevent disease. |
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