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LIFE
DISEASE-FREE
LIFE
Copyright 2015 by NewMarket Health Publishing, L.L.C., 702 Cathedral St., Baltimore, MD 21201. All rights reserved. No part of this report may be reproduced by any means or for any reason without the consent of the publisher.
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Table of Contents
The Brain Game: 8 Exercises to Train the Brain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Mind Calmers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Workout #1: Concentrate! How to clear and focus the mind. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Workout #2: Improving your visual memory and concentration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Mind Expanders. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Workout #3: How to read faster and absorb more information. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Workout #4: Reading without repeating . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Memory Boosters. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Workout #5: How to remember lists . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Workout #6: Remembering how to spell words correctly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Problem Solvers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Workout #7: Making Decisions Decisively. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Workout #8: Perspectives on problem solving . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
The Healing Herbs A-Z. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Aloe (Aloe vera). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Butchers Broom (Ruscus aculeatus). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Cayenne (Capsicum frutescens) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Chamomile (Chamaemelum nobile). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Dandelion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Dong Quai (Angelica sinensis). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Echinacea (Echinacea angustifolia). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Feverfew (Chrysanthemum parthenium) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Garlic (Allium sativum). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Ginseng . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Goldenseal (Hydrastis canadensis). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Green Tea (various spp.). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Lavender (Lavandula spp.). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Licorice (Glycyrrhiza glabra). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Meadowsweet (Filipendula ulmaria) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Papaya (Carica papaya). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
MIND CALMERS
Workout #1: Concentrate! How to clear and focus the mind
The first step in any brain-training regime must involve a mental warm up period. You must calm and quiet the
clutter of your mind, pulling it into focus in order to achieve total concentration and build brainpower. To do
this takes only 10 minutes a day, but you should perform it daily in order to develop high levels of concentration.
Begin by choosing a comfortable location and sit upright with your legs folded in front of you. Relax your
body with deep inhalations (through the nose) and slow exhalations, thinking only of the process of air exchange breathing life into your body and brain. Pick up a familiar, simple object, an orange perhaps. Feel
it: How does its skin feel on your fingertips? Smell it: Does it bring back any memories? What images does
it conjure up? Imagine becoming smaller and smaller, so tiny that you could crawl inside that orange. Walk
around it. How does it feel? What does it look like inside? How juicy or bright is it around you? Imagine
leaving the orange and imagine yourself growing back to normal size while recalling all that you have experienced, saw, felt, and tasted. Slowly count to five and you will feel awake and refreshed. Now your brain
can focus on the tasks of the day.
MIND EXPANDERS
Workout #3: How to read faster and absorb more information
Boosting your ability to read and comprehend, you can increase your power to learn. Simply paying attention
to how fast you can read can significantly speed up your reading process without sacrificing comprehension.
Next time you sit down to read a newspaper article or a chapter in a book, mark the point halfway through
the piece you will read. Now read, noting the time you begin. Once you get to the halfway mark, stop and
note the time again. How long did it take you?
Continue reading and concentrate on forcing yourself to read faster, but not so fast that you lose track of
meaning. When you reach the end, note that time again. Notice how much more quickly you read the second
half. Just increasing your speed a bit more each time you read over a period of a few days or even weeks will
provide noticeable results.
MEMORY BOOSTERS
Workout #5: How to remember lists
Do you write listsand then forget where you put them? Do you make a grocery list and then forget to bring
it to the supermarket? Wouldnt it just be easier to remember whats on the list? This technique is short, simple, imaginative, and fun. It can be used for long or short lists, and can be adapted to commit many types of
lists to memory. It involves taking a memory trip, combining the narrative flow of a story with the visualization of images quite familiar to you.
Prepare a route in your mind, one you now preform daily or perhaps one you remember vividly as a child
perhaps the road to grandmas or the way to the supermarket. Choose recognizable landmarks from that
route. Write down as many items as you have items on your list to remember. For example, if my grocery list
consists of turkey, cat food, potatoes, toilet paper, fingernail polish remover, and coffee, then I will pick six
designated spots of my route to the supermarket: The front door, the tree in my front yard, the car, the stop
sign at the end of my street, the ugly fuchsia house up the road, and the parking lot of the super market.
Next, picture taking this route and the associated items on the list with your visual landmarks and create a
story: I opened my front door and a turkey came rushing past me! It was chased up a tree by my cat, who
was starving from the lack of food. I finally made it to the car, which was filled with potatoes thanks to the
neighborhood brats, who were also responsible for adorning the stop sign at the end of my road with toilet
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paper. However, much to my chagrin the house up the road finally had its fuchsia paint removed, but by the
time I got to the supermarket the parking lot was flooded with coffee.
The designated landmarks of the route can remain the same, and the list changed to an order of events, a list
of names or dates, or even a sequence of numbers. For example, to remember Moms new phone number at
work627-1279I may employ a rhyming technique to the order of landmarks: My front door sticks, a
shoe tree, my cat with angel wings is flying to heaven, and so on. Once this method is applied to short number
sequences it takes very little time before it is committed to memory.
PROBLEM SOLVERS
Workout #7: Making Decisions Decisively
Do you have a decision to make but you cant seem to come to a conclusion? Complicated decisions overload
the mind with ifs and buts and mixed emotions. The familiar pros and cons list is an age-old technique
that has survived because it works. But why not put a new spin on it?
When faced with a complicated decision, draw up a list of reasons for (pros) and reasons against (cons) and
add a numerical value to each. For pros assign a value of +1 to +10; for cons, -1 to -10. Example: Should I go
to graduate school in Texas? The pros are: The University of Texas is very well known for my field of study
(+9); it would be a new experience for me to live in the South (+3); and the tuition fits my budget (+9). The
cons: I dont want to live so far from my family (-10); I would rather live in a city like New York (-4); and I
hate the heat and the sun (-2).
Pros added up equal +21. Cons equal16. Since the total figure adds up to +4, there is more of a chance that
going to Texas may be the better option. The more positive or negative this total is, the clearer the decision. This
method accounts for everything from major factors and trivial decisions to concrete logic and emotional bias.
when you gain perspective you find that you had the solution deep in your mind all along. This exercise is a
creative approach to seeing a problem from many angles and from different points of view. It is a creative and
far more effective spin on a what would Mom do? approach. Its purpose is to tap more subconscious ideas,
ideas you deny because of fear or insecurity, options that seem to you implausible, possibilities you didnt
think were possible, solutions you thought not to exist.
Begin in a relaxed state; try this technique when you first wake up, when the mind is not yet cluttered with
thoughts, worries, and lists of things to do. While lying in bed breathe deeply and imagine your body becoming very light, so light that you begin to float about the bed, above the house, and the city below. Float yourself
to a forest. In this location you are to meet with five adviserswho will they be? Friends? Co-workers? Family? Historical figures or great leaders? Pick five people who you will explain your problem to. Meet with one at
time. What will you ask them? Imagine, based on what you know about their personalities and achievements,
how they will advise you. Do you agree or disagree with them? Tell them why. Let them respond.
Now move yourself to another clearing in the forest and meet with your next adviser. Discuss your options
with him. What does he say? Once you have met with all your advisers, return to your body, house, and bed.
Slowly count to five while deep breathing, then write down any answers or options received during your
trip. You might be surprised to find what was inside of you all along and learn to trust in your own ability
to see and think in perspective.
stimulate flow of bile, absorb toxins, and to generally promote growth of healthy colon bacteria. Prepared as
a tincture, aloe relieves constipation and stimulates the appetite. Since it does have a purgative effect, aloe is
not recommended to women during pregnancy.
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Dandelion
Rich in vitamins A and C and high in minerals, the dandelion is much more than a common yard nuisance. The
root of this flower promotes overall health of the digestive system, acting as a natural diuretic, inducing regularity, and ridding the body of excess salt and water. Rich in lecithin, dandelion root enhances liver and gallbladder
functioning, prevents iron deficiency, reduces high blood pressure, regulates fluids, and normalizes the heartbeat.
Though readily available in capsules, dandelions are often boiled and chilled, added to salads, or eaten hot as
greens. Dried and powdered, dandelion can be added to beverages such as tea or coffee for nutritional value
and digestive purposes.
properties. As an allium oil and sulfur compound, garlic is believed to inhibit cancer cell formation, suppress
tumor formation, and modulate the metabolism of carcinogens. Studies have also concluded that garlic
protects the body against the effects of radiation and the liver from damage induced by synthetic drugs and
chemicals used in cancer treatments. Garlic is beneficial for the circulatory system and for maintaining good
cardiovascular health; it acts as an anticoagulant, reduces blood cholesterol levels (while increasing HDL,
good cholesterol levels), and lowers blood pressure. By lowering blood sugar levels, garlic also reduces the
risk of late-onset diabetes.
Garlic can be taken as fresh cloves in salads and juices, or as oil capsules and pearls. Taking too much garlic
can irritate the stomach and cause heartburn. Doctors warn that doses of more than ten cloves a day can be
toxic. Because garlic can cause colic in infants, it is not recommended for women during pregnancy or lactation.
Ginseng
Though there are three different types of ginsengChinese (P. ginseng), American (P. quinquefolius), and Siberian (pseudo ginseng or E. sentocosus)all three forms are known for their rejuvenating properties. Germanium, found in the root of the plant, provides energy to the body, promotes regeneration from stress and fatigue,
and improves memory and general brain functioning. Since the days of ancient Greece, ginseng has also been
used as an aphrodisiac, due to its ability to heal prostate disorders and promote male hormone production.
Ginseng is commonly taken in the form of tea, root powder, capsule, or tablet, but since it acts as a stimulant,
do not combine it with the use of other stimulants such as coffee, cola, or caffeinated tea. Ginseng produces
testosterone and is therefore not recommended for long-term use by women. Follow dosage carefully.
against cancerous tumor development. These studies have also found the tea to contain antiviral properties
that enhance the immune system and destroy bacteria. Green tea is considered vital to metabolism and is favored in the treatment of dysentery and rheumatism.
by breaking down proteins and stimulating metabolic activity and digestion. Less commonly known, the papaya is also an effective external treatment for hemorrhoid irritation.
growth and other degenerative diseases. New studies have connected drinking wheatgrass juice with faster
recovery rates from colon cancer.
scribe one or more natural medications aimed at strengthening your underlying constitution while alleviating
your symptoms. It is highly likely that the herbalist would recommend bodywork, massage, physical therapy,
or treatment by a chiropractor or osteopath.
made by steeping 1 teaspoonful of wood chip in a cup of boiling water for 15 minutes, 3 times a day.
Meadowsweet (Filipendula ulmaria). Meadowsweet, also known as bridewort and queen of the meadow,
is a fragrant herb that contains high amounts of an aspirin-like compound called salicin. Helpful in relieving pain and fever, meadowsweet does not cause the stomach upset or other side effects common to
aspirin. Prescription: People usually take meadowsweet as a tea, pouring a cup of boiling water onto 1-2
teaspoonful of the dried herb and leaving it to steep 10 to 15 minutes.
Shark Cartilage. More and more people with osteoarthritis have discovered the benefits of taking shark
cartilage supplements. Shark cartilage contains several substances known, collectively, as glycosaminoglycans. One such substance, chondroitin sulfate, helps to stimulate joint repair and improve joint function.
In fact, your body, appears to be able to better absorb the chondroitin sulfate in shark cartilage much more
rapidly and efficiently than it can chondroitin sulfate supplements. Nevertheless, as is true for all natural
remedies, shark cartilage does not help everyone with osteoarthritis, nor should people expect quick and
dramatic changes to their condition. Tracheal cartilage of both cows and chickens have been used successfully and is less costly. Prescription: You can purchase shark cartilage in capsule form, one capsule to be
taken 3 times a day.
White Willow Bark (Salix alba). Also known as salicin willow, this herb works very much like aspirin.
It relieve pains, reduces fever, and has anti-inflammatory qualities. Prescription: White willow products
are commonly available in capsules (2 capsules every 3 hours), teas (up to 3 cups daily), and tinctures
(1 teaspoon up to 3 times daily).
essential oils, when inhaled, can help to bring the sympathetic nervous system into balance with the parasympathetic nervous system and thus reduce the negative effects stress may have on the musculoskeletal system.
Using Aromatherapy
Essential oils are delicate, highly concentrated essences of plants. The quantity of plant material needed to
make even a small amount of essential oil is enormous; to make an ounce of lavender oil, for instance, requires
about 12 pounds of fresh lavender flowers. Fortunately, only a very small amount of oil is needed to have
therapeutic effects.
You can buy essential oils in their pure form or already diluted with another base oil, usually made from olives, soy or almonds. In addition, herbs which fix the scents are added, so that the potency of the mixture
is maintained over time. Combining essences with base oils does not change their chemical composition, but
will help to reduce their potential toxicity to the skin or internal tissue.
Although it is possible to make your own essential oils with a homemade still, most people choose to purchase
prepared oils from health-food stores or mail-order companies. It is important, however that you make sure
that the essential oils you use are just that: Essential, meaning their original chemical compositions were not
altered in any way during the extraction process. Make sure that when you buy oils the word essential is
used on the label and that you buy your oils from a reputable dealer.
In general, there are two main ways to use essential oils:
As Inhalants. Simply breathing in the odors and minute particles of plant material will help bring your
body back into balance. There are several equally effective methods of inhaling essential oils:
Aroma lamps: Putting a few drops of oil on a light bulb or burning a candle under a cup that has
drops of oil on it will volatize the oil into the atmosphere, making your whole environment rich with
soothing aroma.
Diffusers: These are mechanical devices that disperse essential oils into the air.
Facial saunas: To use this method, pour boiling water into a bowl, then add a few drops of essential
oil. Drape a towel over your head and lean over the bowl so that the towel encloses both head and
bowl. The essences are thus absorbed both through the skin and through the membranes of the nasal
passages.
As Topical Applications. When prepared properly with base oils, essential oils may be safely and effectively
applied directly to the skin. Here are safe methods for applying essential oils:
Bath oils: Adding a few drops of an essential oil to bathwater both adds to the relaxing atmosphere and
allows the oils to seep into the skin. Warm baths are also helpful in easing sore, stiff joints.
Massage oils: Oils can be massaged into the face, back, chest, or any part of the body that is feeling
pain or stress. A tiny bit of essential oil gently rubbed into the temples each evening can melt away the
days tension. Massage itself, especially when performed by someone trained in the art, is an integral
part of any treatment for arthritis as it both releases tension and helps the muscles and joints move
back into alignment.
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20
To Reduce Inflammation
Cayenne (Capsicum minimum). Cayenne, which we Americans know as hot red pepper, is one of the most
useful herbal remedies available. Its active ingredient, capsaicin, is a strong anti-inflammatory and thus
helps to soothe burning nasal passages, bronchial tubes, and lungs. Cayenne is also a good digestive tonic
and benefits the heart and circulation. It is rich in vitamin C and other powerful antioxidants.
Prescription and preparation: Cayenne is readily available in powdered form and can be used in food,
drunk as a tea (a cup of boiling water over 1/2 to 1 teaspoon of cayenne), and taken as a tincture (0.25 to
1 milliliters 3 times daily).
Yarrow (Achillea millefolium). A powerful anti-inflammatory, yarrow is useful in treating fevers. It also
reduces blood pressure, stimulates digestion, and reduces swelling of bronchial tissue.
Prescription and preparation: You can use dried yarrow leaves to make a tea, or you can consume it in
tincture form (about 2 to 4 milliliters 3 times a day).
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making these oils especially useful in treating allergies. In addition, there are a number of oils that have profound effects on the central nervous system and forces the muscles to tense up and, eventually, to shorten.
Certain essential oils, when inhaled, can help to bring the nervous system into balance and thus reduce the
negative effects stress may have on the body.
Using Aromatherapy
Essential oils are delicate, highly concentrated essences of plants. The quantity of plant material needed to
make even a small amount of essential oil is enormous: To make an ounce of lavender oil, for instance, requires about 12 pounds of fresh lavender flowers. Fortunately, only a very small amount of oil is needed to
have therapeutic effects. (For more information on essential oils, please see page 19.)
Most people can use aromatherapy oils safely. In order to ensure that you do not suffer an adverse reaction,
follow these simple tips:
Preform a patch test. Before you use any essential oil on your skin, whether in the bath, as a liniment, or
as massage oil, make sure your first preform a patch test. To do so, wash about a two-inch square area on
your forearm and dry it carefully. Apply a tiny drop of the essential oil diluting it with an equal part of a
bland oil, like olive oil. Then place a piece of gauze over the area and wait 24 hours. If no irritation occurs,
feel free to use the oil in the future. If you develop a rash or are otherwise made uncomfortable, look for
an alternative oil for your symptoms. A patch test is especially important if you have allergies or if your
skin is particularly sensitive.
Check with your Doctor. If you are pregnant, check with both your obstetrician and your alternative
practitioner before using any essential oils. Do not take essential oils internally, unless you first discuss the
matter thoroughly with your practitioner. Some oils are highly toxic if swallowed.
Watch out for your eyes. Keep essential oils out of eyes.
Protect essential oils. Store essential oils in dark glasses or metal bottles and protect them from light and heat.
qualities as well. Gently rubbing lavender oil on your temples when you are under particular stress or when
youre experiencing an allergy flare-up will certainly give you a lift.
Eucalyptus Oil (Eucalyptus spp.) One of the best remedies for congestion of the lungs and nasal passages,
eucalyptus oil is especially soothing when mixed with rosemary oil.
Rosemary Oil (Rosmarinus officinalis). Rosemary oil, distilled from the tops, leaves, and smaller twigs
of the rosemary plant, may be used as a massage oil when added to an olive or vegetable carrier oil, or
mixed with eucalyptus oil. It may also be inhaled by any of the methods mentioned above (diffuser, aroma
lamp, and facial sauna). According to herbal tradition, inhaling rosemary oil helps to increase sensitivity to
situations, develop better memory, and strengthen the power of the pineal glandthe gland that secretes
melatonin, one of the bodys most powerful natural sleep-aids.
Again, although the remedies are generally considered quite safe, it is important that you seek the advice of an
herbalist or other health practitioner experienced in the use of herbs for medicinal purposes. Herbs are indeed
drugs, and they have the power to cause unwanted effects and side effects if taken carelessly. That said, anyone
suffering from long-term, chronic illness like allergies is likely to find the use of herbs a welcome substitute or
addition to other remedies to relieve pain and stress.
25
a few different oils, alone or in combination, until you find a regimen that works best for your needs. In addition, remember that essential oils are, in fact, a potent drug and should thus be used with care.
Here are some other tips about aromatherapy:
Before you use any essential oil on your skin, whether in the bath, as a liniment, or as a massage oil,
make sure you first perform a patch test. To do so, wash about a 2 square inch area on your forearm
and dry it carefully. Apply a tiny drop of the essential oil, diluting it with an equal part of the blend oil,
like olive oil. Then place a Band-Aid over the area and wait 24 hours. If no irritation occurs, use the oil
in your formulas. If you have a reactionsuch as a rash or blisterslook for another oil. A patch test is
especially important if you have allergies or particularly sensitive skin.
If youre pregnant, check with both your obstetrician and your alternative practitioners before using any
essential oils.
Do not take essential oils internally unless you first discuss the matter thoroughly with your practitioner.
Keep essential oils out of your eyes.
Store essential oils in a dark glass or metal bottles and protect them from light and heat.
(including noting what medications and supplements you are taking) and possibly perform a physical exam.
The herbalist would then prescribe one or more natural medications aimed at strengthening your constitution
while alleviating your symptoms.
First-Tier Choices
Hawthorn (Crataegus oxyacantha). The berries, flowers, and leaves of the hawthorn shrub have been used
in folk medicine in Europe and China for centuries and are some of the primary heart tonics in natural
medicine. Most recently, medical researchers have analyzed hawthorn extensively and studied it for its different effects on the cardiovascular system. Hawthorn berries (as well as most berries) get their color from
substances called flavonoids. Flavonoids, besides being a potent antioxidant, dilate coronary blood vessels,
lower blood lipids, and stabilize arterial walls. They also act to inhibit an enzyme, ACE, which helps combat
high blood pressure. Because hawthorn improves heart muscle metabolism, it is useful in treating congestive
heart failure and cardiac arrhythmias. Its also mildly diuretic. This versatile herb can be used, alone or in
combination with other herbs, to both prevent and treat the whole spectrum of cardiac illnesses.
Preparation and usage: Dried hawthorn berries or flowers, 3 to 5 grams, can be taken as capsules or teas
3 times per day. Standardized fluid extracts (infusions) can be taken, 1/4 to 1/3 teaspoon 3 times per day.
Hawthorn has a low toxicity.
Garlic (Allium sativum). The volatile, sulfur-containing oils that give garlic its pungency are also known
to reduce LDL cholesterol (the bad kind) and raise HDL cholesterol (the good kind). In Germany, garlic
extracts are approved over-the-counter drugs to supplement dietary measures in people with elevated
blood lipids. And in India a study matching two populations with identical diets except for garlic showed
lower blood lipids in the high-garlic group. Garlic and its close relative onion have also been shown to aid
in thinning the blood and reducing platelet aggregation, helping to minimize the risk of blood clots that
could clog an artery in the heart or brain. Finally, garlic has lowered blood pressure by 10 to 20 points in
both human and animal studies.
Preparation and usage: In studies that showed the benefits of garlic, researchers used 3 to 8 cloves of raw
garlic daily. Capsules are also available; unfortunately the substance responsible for many of garlics good
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effects, called allicin, is also responsible for its strong odor, and capsules with the substance removed do not
work as well as a whole, fresh garlic. There is some evidence that capsules coated so that they break down
low in the intestines work better, and with less odor. About 2 to 6 capsules per day is a common dose.
Ginkgo biloba (Ginkgoaceae). The leaves of this tree, the oldest species in the world, contain special flavonoids which gives the plant both its characteristic smell and some of its remarkable vascular effects. Ginkgo has been shown to increase arterial blood flow successfully in a variety of situations, including cerebral
vascular insufficiency and stroke, in hardening of the peripheral arteries, in impotence due to lack of blood
flow, and in cardiac problems. Ginkgo also keeps blood platelets from sticking and breaking down, and it
increases oxygen supply to the arteries and veins.
Preparation and usage: Standard preparations of Gingko biloba extract (GBE) are usually 40 milligrams
and are taken 3 times a day. Higher doses are not recommended.
Guggul (Commiphora mukul). The Indian mukul myrrh tree produces a resin which has been shown in
multiple studies to lower cholesterol and triglycerides as well as or better than the common drugs on the
market, and with no known toxicity. It works by increasing the livers metabolism of LDL cholesterol.
Preparation and usage: The common form of guggulipid is an extract with 4 percent guggulsterone (an
active component); standard dosage is 500 milligrams taken 3 times per day (The standard preparation
contains 25 milligrams of the active ingredient per dose.)
Coleus (Coleus forskohlii). This decorative plant has been used in India for centuries and studied in detail
for its cardiovascular effects. It relaxes smooth muscles, which makes it useful in treating high blood pressure and angina. At the same time, it increases the force of the heart contractions so that the net result is
a double positive effect.
Preparation and usage: The dose is the same as for hawthorn, and the two herbs are frequently used together to treat cardiovascular conditions. Coleus has very low toxicity.
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Ginseng (Panax ginseng). The herb ginseng, over which wars have been fought in the Orient in past centuries, is actually several different substances. Korean or Chinese ginseng (Panax ginseng) is the famous
one, and is known to reduce blood clot formation, reverse oxidation, and lower blood lipids. It also has a
paradoxical effect on blood pressure, seeming to raise blood pressure in low doses and lower blood pressure and higher doses. But the main use of ginseng is in helping to cope with stress, primarily by improving
adrenal gland function.
Siberian ginseng (Eleutherococcus senticosus) shares the effects of improving adrenal function and lowering lipids. In addition, it seems to bring both high and low blood pressure closer to normal ranges.
Preparation and usage: One of the most popular ways to consume either type of ginseng is by drinking it
as a tea or infusion made by stirring about 1/2 teaspoon of powdered ginseng into a cup of hot water. The
tea should be drunk about 3 times a day. Standard fluid extracts (1:1) can be take 1/2 to 1 teaspoon, 3
times per day. A visit to a Chinese herbal pharmacy will reveal Chinese ginseng root to be as expensive as
$200 or more per piece, and this price is related to the potency (amount of active substances). A reasonably
priced root ($10 to $15 range) can be sliced into 2 to 6 gram pieces (about 2 square inches) and cooked in
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