5 Hair Loss Treatment Techniques That Work

Fortunately for us, balding is a condition that can be treated in most cases, but unfortunately, the sheer amount of techniques developed for this purpose can be confusing at best.

Obviously, treatment will also depend on what exactly causes the hair growth problems: for example, if one is suffering from some form of cancer and undergoes chemotherapy, he won't be able to fight the hair growth problems with regular treatment methods.

Let's take a look at 5 of the most popular baldness treatments, together with what different types of the condition they're best at working with.

1.Growth Stimulators - True, growth stimulators don't work against hair growth problems, but they can help you ease the growth/loss negative ratio so that your baldness does not become too visible too soon.

Although growth stimulators are not the best solution to your problem, you can use them in conjunction with another type of treatment that specifically works against hair loss, with great results.

2.DHT Inhibitors - Male pattern baldness is caused by a hormonal dysfunction in testosterone, which gets binded to 5-Alpha reductase, an enzyme that converts the hormone to DHT, or dihydrotestosterone.

When the level of DHT outweighs the level of testosterone in the body, hair loss is likely to occur. DHT inhibitors work against this binding process, stopping DHT from forming and cutting down baldness before it can occur. Used in conjunction with hair growth stimulators, DHT inhibitors are quite effective.

3.Anti Androgens - Another factor that causes baldness is the binding of testosterone to androgen receptors, a combination that damages the hair follicles and causes them to weaken. Androgen binding occurs further down the road, whereas 5-Alpha reductase binding is the first chemical combination that takes place in the hair loss condition.

Usually, a combination of anti androgens and DHT inhibitors works best, but if DHT can handle your hair loss problems alone, there's no need to go the extra mile and use this third treatment method as well.

4.Anti Inflammatory Treatment - Your scalp and hair follicles can get hammered by several factors, including itches, inflammations, flakes, scratches and rashes. All these can work together and thin down the hair follicle, eventually making it weaker.

Anti inflammatory treatments may include lotions for the scalp or special anti-dandruff shampoos that can eliminate these factors, allowing your hair to grow unhindered.

5.Super Oxide Dismutase - A hair follicle is virtually a foreign tissue from our body's point of view and as such, tissue cells will try to fight it out of the system using super oxide.

Usually, this super oxide isn't strong enough to cause hair growth problems but in some cases it may do so and you'll want to reduce it with the help of SOD's, or super oxide dismutase treatments.

Aside from reducing super oxide levels from your body, SOD's also positively affect hair growth, so basically they're a 2-in-1 package for people suffering from hair loss. Combined with an anti inflammatory treatment, SOD's can literally cure you of your condition.

All you needed to know about Swine Flu

All you needed to know about Swine Flu

Update 29th April: 150 dead in Mexico, WHO raises global alert to level 4

As swine flu crosses borders via flights, WHO has raised global alert to an unprecedented level 4. The first cases have now been confirmed in West Asia and Asia - Pacific regions on Tuesday, April 28th. The WHO has warned that the deadly swine flu virus first detected in Mexico can no longer be contained and a pandemic is not yet inevitable. . More than 150 people have reportedly died in Mexico till now and fifty cases, although non-fatal, have been reported in US till now. The swine flu has now spread to Israel too, while Canada, Spain and Britain have also confirmed cases.

Britain, France, Germany, Canada and US have issued travel alerts for Mexico, which relies on tourism as a main source of foreign currency. Hong Kong has said it has assigned a team to develop a test that will cut the time it takes to diagnose the swine flu strain from a few days to a few hours. Researchers in Hong Kong did play a big role in determining how to treat SARS.

Swine Flu has already killed 81(as on April 27th 2009) in Mexico, and is said to be spreading to US and Europe. WHO has marked it Level 3 out of a max 6, American health officers have declared a public health emergency and Asia has been put on high alert. Fears of a global flu epidemic has grown as new suspected cases appear across the world. The swine flu poses the biggest risk of a large-scale pandemic since avian flu surfaced in 1997, killing several hundred people.

So what exactly is this swine flu epidemic? How serious is it and is their some cure for it? Read on to find more.

What is Swine Flu?

Swine Flu was basically a respiratory illness found in pigs. It was caused by infection with swine influenza A virus and was till now known to occasionally affect humans. It was first discovered in humans in 1976 with the death of an army recruit in USA. However, never before had it taken such pandemic proportions. The swine influenza A (H1N1) virus which has infected humans in Mexico this time is an altogether new strain of the influenza virus. The new flu strain is a mixture of various swine viruses, bird flu and human viruses. This virus is resistant to the known antiviral medicines amantadine and rimatadine and is sensitive to Tamiflu and Relenza. Also, it is now being suggested that human-to-human transfer of the swine influenza A virus is happening.

Swine Flu Symptoms:

It must be kept in mind that swine flu can not be differentiated from other regular influenza just on the basis of symptoms. Also, the symptoms of the swine flu can vary according to the individuals infected by it. Generally, a flu is characterized by a sudden fever, muscle aches, sore throat and dry cough. Victims of the swine strain have suffered more vomiting and diarrhea. Some symptoms reported for swine influenza A virus infection include vomiting, diarrhea, muscle pain or myalgia, headache, chills, fatigue and difficult or laboured breathing (dyspnea). Conjunctivitis is rare but has been reported. Swine Flu needs to be taken very seriously as pneumonia and even fatal respiratory failure can occur.

Swine Flu Treatment:

The treatment for Swine flu involves the use of antiviral medications, such as Tamiflu, as soon as the symptoms are detected. Tamiflu can help slow the spread of flu virus if taken within 48 hrs of exposure. If you have flu-like symptoms mentioned above and live in an area in which swine has been found, you need to contact your doctor immediately. Try to act fast and don't wait till the symptoms become chronic. As of now, although vaccines are available to prevent swine flu in pigs, the human vaccine is still awaited.

How Tamiflu works:

1. Flu virus enters cell, creates many copies of itself.
2. Neuraminidase enzyme on surface of virus helps it to break fre from the cell.
3. Tamiflu acts as neuraminidase inhibitor, prevents virus copies from breaking free from infected cell to spread.

Who is at risk?

Although no direct evidence that any of the cases stemmed from contact with pigs has come up, those individuals who had recent direct contact with pigs or even within 6 feet of contact with pigs and are now experiencing the symptoms, can be placed in the high risk zone. It is believed that swine flu virus can spread through airborne particles containing the virus which are released when an infected person coughs or sneezes. However, it is not possible to get the swine flu from eating pork.

How has the Flu epidemic spread recently:

Since 2005 to this recent outbreak, just 12 cases of swine flu affecting humans were identified in US, and none of them were fatal. In 2009, the first case was reported in San Diego, California during spring '2009. While all deaths so far have been reported in Mexico, the flu is spreading in the US, and possible infections cases have been found in Europe and New Zealand. In Mexico, people have been staying indoors to avoid contamination. New York has confirmed eight school children with the swine flu virus, although the cases are still very mild. Another 11 cases have been confirmed in California, Kansas and Texas. 10 students from New Zealand, who just returned from a school party in Mexico, have also shown signs of the flu.

What's being done:

Considering that the world is already reeling under the worst recession in decades, a flu epidemic will surely deal another major blow to the economy. Countries have come forward with specific measures to check the growth of the flu. American health officials on Sunday, 26th April, declared a public health emergency after 20 confirmed cases. Authorities across Asia, who have in recent years, dealt with the deadly viruses like H5N1 bird flu and SARS, have started to screen travelers at airports and border check points for any flu-like symptoms. The World Health Organization has declared the flu of a type never seen before and a public health emergency of international concern. The WHO says that the flu can become a pandemic or a global outbreak of serious disease. It must be remembered that a 1968 Hong Kong flu pandemic killed about 1 million people.

The new flu strains can spread quickly as no one has natural immunity to them yet and a vaccine might take months to develop. So, for now take precautions and if you have respiratory illness or you have been to Mexico recently, then it's probably the time you went to your doctor for a checkup.
Phases of WHO Pandemic Influenza Alert:

As WHO raises the swine flu alert to level 4, we look at what these alerts basically mean.

Pandemic Influenza	Activity	Meaning
Phase 1	Predominantly animal infections; few human infections	No viruses circulating among animals causing infections in humans
Phase 2		Animal influenza virus causes infection in humans, and is considered potential pandemic threat
Phase 3		Influenza causes sporadic cases in people, but no significant human-to-human transmission
Phase 4	Sustained human-to-human transmission	Verified human-to-human transmission able to cause community-level outbreaks. Significant increase in risk of pandemic
Phase 5	Widespread human infection (Pandemic)	Human-to-human transmission in at least two countries in one WHO region. Strong signal pandemic imminent
Phase 6		Virus spreads to another country in different WHO region. Global pandemic under way
Post peak	Possibility of recurring events	Virus spreads to another country in different WHO region. Global pandemic under way
Post pandemic	Disease activity at seasonal levels	Virus spreads to another country in different WHO region. Global pandemic under way

Herbal Dosages for Children

~ Herbal Dosages for Children ~

Infusions & Teas

If Adult Dose = 1 Cup:

Newborn to 2 Years ~ One dose equals 1/2 teaspoon.

2-4 Years ~ 2TBS.

4-7 Years ~ 1/4 Cup

7-11 Years ~ 1/2 Cup

(A nursing mother may also take an adult dose and the herbs will be transmitted to her baby through her breast milk, filtered and diluted to the appropriate strength.)

Tinctures

If Adult Dose = 1 teaspoon:

Younger than 3 months ~ 2 drops

3-6 months ~ 3 drops

6-9 months ~ 4 drops

9-12 months ~ 5 drops

12-18 months ~ 7 drops

18-24 months ~ 8 drops

2-3 years ~ 10 drops

3-4 years ~ 12 drops

4-6 years ~ 15 drops

6-9 years ~ 24 drops

9-12 years ~ 30 drops

Children's Remedies

Making Children's Remedies

Besides the differences in the amount of herbs used for making children's remedies, we need to consider taste, since the most wonderful of remedies do no good at all if they are met by a tightly closed mouth!

You can often make a remedy taste good by extracting the herbs into glycerin and blending in pleasant-tasting herbs such as fennel, peppermint, lemon balm, and licorice.

Honeyed syrups are also pleasant tasting, but are not appropriate for children under the age of one year.

Select the appropriate herbs and follow the suggested dosages for children

~ Glycerin-Based Tinctures ~

Properly made glycerin tinctures are plenty strong enough for children. Because of the sweet taste, kids will find them better tasting,and be more likely to take them.

Follow the instructions for making herbal tinctures and add in some pleasanttasting herbs. Fennel, peppermint, anise, lemon balm and cinnamon are all good choices for children.

~ Herbal Syrups ~

You can make your own herbal syrups by decocting the appropriate herbs and adding honey or glycerin. Syrups are a good way to go when you're using herbs that are not palatable as a tea and you don't have time to wait for a tincture.

~ Add 2 ounces of herbs of your choice to 1 quart of cold water.

~Simmer mixture over low heat until it is reduced down to 1 pint of liquid. At this point you will have a dark, thick tea.

~Strain out the herbs and return the liquid to the pot.

~Add 1 1/4 cup honey, maple syrup, or vegetable glycerin and warm them together just until blended.

~Pour into bottles, cap tightly, and label each bottle. Keep refrigerated.

~ Herb Pops ~

These are too cold to give to children suffering from cold imbalances like earaches, colds, or flus. But if you are trying to boost immunity and prevent infection in a healthy child these are a fun effective way to go.

~Prepare a strong infusion with the herbs of your choice.

~Mix with equal parts of fruit juice. Apple or grape juice work well.

~Pour into ice pop trays and freeze.

*note from editor: Each summer we pick all the blackberries and blueberries our freezer can hold. I put thefrozen berries through our juicer and use the juice for herbal pops that are extra rich in vitamin c and antioxidants.

~ Herbal Baths ~

Since the skin is our largest elimination and assimilation organ, herbal baths are a wonderful way for children to receive the healing properties of herbs.

Some suggest tying herbs in a bag and letting the bathwater run through it. But for a truly therapeutic bath experience make a strong herbal infusion, strain it and add the liquid to warm bath water.

Of course you can also add several drops of essential oil to bathwater, just be sure it's blended well and use herbs like lavender or rose. You wouldn't want strong herbs like eucalyptus getting in little eyes or mouths.

*Tips For Getting Children to Take a Remedy

Teas & Infusions

~ Stir a little honey into warm or cold tea

~ Mix the herbal tea with a little apple juice

Tinctures

~ Dilute tinctures in fruit juice or your child's favorite drink

~ Try glycerin-based tincture flavored with fennel

Capsules & Powdered Herbs

Generally kids aren't able or willing to try swallowing capsules until around age 6 or 7. Until then

~ Mix powdered herbs or capsule contents into applesauce or blend into a smoothie. The trick is not to alter the flavor too much. With a bit of practice you'll get good at this!

Anti Anxiety Herbs

If you have ever had a panic attack, you don't want another one. The "fight-or-flight" response in your body is involuntarily turned on and your nervous system signals your adrenal glands to start pumping out stress hormones to get you ready to either run away or turn and fight.

Your muscles tense, your heartbeat speeds up, and your breathing becomes more rapid. You might feel like you are smothering, claustrophobic or you may experience an urgency to get away. On top of that, you may get hot flashes, sweating, and/or chills and trembling, plus numbness, tingling sensations, dizziness, and nausea.

You become overwhelmed by an extreme sense of fear and impending disaster and you lose your ability to think calmly and clearly while experiencing a distorted sense of time and a feeling of unreality.

In the face of a physical threat, accident, or natural disaster, this type of response is normal and can be life-saving. But panic attacks that occur unexpectedly in the presence of normal events can be debilitating. They may happen with no forewarning, at any time of the day or night, and last several seconds or more than half an hour.

The triggers for panic attacks are unpredictable. Most panic attacks are set off by some minor or major stressor. But panic attacks also can be triggered by changes in emotions, or as a response to certain drugs, foods, allergies (including hidden food allergies), hypoglycemia, and illnesses.

A panic attack is an example of an acute anxiety disorder and can affect teens to middle-agers and beyond. Women are reported to experience panic attacks twice as often as men but some believe that is only because men are more reticent to report panic attacks.

Recent studies point to a complex set of causes and panic attacks are regarded as a treatable psycho biological condition (i.e. having both psychological and biological causes). Successful resolution of panic attacks requires an integrated, multi-modality approach.

Even though panic attacks are not a simple condition and there are no simple answers for their successful resolution, herbal therapy can be useful as part of an integrated, multi-modality approach.

When you experience anxiety, your body releases a set of neurotransmitters called catecholamines, which stimulate your central nervous system and activate your sympathetic nervous system. Sometimes your sympathetic nervous system (the high alert part of your nervous system) can get stuck in the "on" mode leaving you in an ongoing state of anxiety - a fertile ground for panic attacks.

A class of anti anxiety herbs called nervines helps to turn off the sympathetic nervous system by gently facilitating the functioning of the parasympathetic nervous system - the part of the nervous system that prompts relaxation - helping us to wind down and come off "high alert".

It is a good idea to experiment with different anti-anxiety herbs before you are in a crisis or panic situation. Try out several herbs in varying doses. Start with a low dose and increase if needed so that you will know how the herb affects you and how to use it when you need it.

Some effective herbal nervines to consider using:

Oatstraw (Avena sativa) - the green milky tops of oatstraw provide a wonderful soothing, nourishing and gentle herb for frayed and stressed nervous systems. Oatstraw has a restorative effect on an exhausted nervous system reliably strengthening the whole nervous system after prolong stress. Oatstraw has both an immediate effect (useful when experiencing extreme nervousness and anxiety) and a more long-term restorative effect. Oatstraw is well tolerated by even highly sensitive people and is used for nervous debility, stress, weak nerve and energy force, anxiety, depression, exhaustion, and general fatigue.

German Chamomile (Matricaria chamomilla/ Matricaria recutita) - an all time favorite -because it works. Chamomile tones the nervous system, relaxes your muscles and calms nervous digestion. It has mild sedating properties and is not as strong an herbal sedative as valerian or passionflower. However, chamomile is a great option for anxiety in children or teens and for anxiety associated with mild sleep problems. If you are allergic to ragweed, asters, or chrysanthemums you are better off choosing another anti-anxiety herb.

Lemon Balm (Melissa officinalis) -has mild sedative properties and is useful in conditions of nervous agitation with sleep problems and digestive complaints. Lemon balm is especially useful for over-anxiety that causes digestive problems such as nausea, bloating, and colic like pains. Traditionally lemon balm was used to lift the spirits and encourage longevity. Lemon balm is a relaxing tonic for anxiety, restlessness, irritability, and mild depression and its actions will quiet the racing heart that often accompanies anxiety. It has mild anti-thyroid effects and is best avoided by people with hypothyroid problems.

Skullcap (Scutellaria laterifolia) -tonifies and relaxes the nervous system and is useful for anxiety of all types especially anxiety and irritability that is hormonally based such as premenstrual syndrome. It is a sedative nervine and has mild anti-spasmodic and anti-hypertensive effects. Skullcap is a great herb to use when your anxiety is accompanied by a runaway mind that is stuck on worry. It is tolerated well by most people and has few side effects.

Valerian (Valeriana officinalis) - one of the most well known anti-anxiety herbs, valerian is a potent herb whose active ingredients, valepotriates, bind to benzodiazepine receptors in the brain (similarly to the drug Valium). The use of valerian does not, however, result in dependence or the development of tolerance but instead tones the nervous system.

Valerian can be used to improve the sleep quality and relax both the skeletal and smooth muscles. Valerian should not be used for those with chronic exhaustion, adrenal fatigue, thyroid disorders, and depression as it may increase anxiety, worsen present symptoms, and/or result in excessive restlessness in these conditions.

Passionflower (Passiflora incarnata) - a strong calming, anti-spasmodic herb that is good for severe daytime anxiety. Passionflower is also a good choice for middle of the night waking terrors, nightmares, and the onset of sudden anxiety feelings. It acts as a central nervous system depressant giving a calming, relaxing and anti-anxiety effect and is specific for anxiety related to insomnia, muscle tension, restlessness, and nervousness due to worry, overwork, hysteria, or excessive excitement. If you are taking an MAO inhibitor, you should avoid taking passionflower except under supervision.

Get Information on PureCalm for Anxiety & Panic Attacks

Stress Relief Tea

Here is a simple herbal tea mixture that I have found effective in my private practice working with women having mood and energy problems.

Mix together equal parts of the following dry herbs:

~ Oatstraw

~ Lemon Balm

~ Skullcap

~ Nettles

~ Orange

~ Chamomile

Use 1-2 teaspoons of the mixture and steep covered in 8 oz. of boiling water for 5-10 minutes.

The use of herbal nervines as part of an integrative program can help restore a sense of calm and well being, soothe distress, stabilize a confused and overwhelmed energy system, and foster clear thinking.

If you are taking anti-anxiety and/or anti-depressant medications or other medications, have a diagnosed condition or illness, are pregnant, breastfeeding, elderly or very young it is important to consult a knowledgeable health care practitioner before using herbs. Consult a licensed physician for diagnosis and treatment of any medical conditions.

Copyright (c) 2007 Mary Ann Copson

Mary Ann Copson is the founder of the Evenstar Mood & Energy Wellness Center for Women. With Master's Degrees in Human Development and Psychology and Counseling, Mary Ann is a Certified Licensed Nutritionist; Certified Holistic Health Practitioner; Brain Chemistry Profile Clinician; and a Health, Wellness and Lifestyle Coach. Reconnect to your physical, emotional, mental, psychological and spiritual natural rhythms at http://evenstaronline.com

Natural Ways To Deal With Insomnia

Up in the Night?

Natural Ways to Deal with Insomnia

What is Insomnia?

Insomnia, or the inability to fall or remain asleep can take many different forms and has multiple causes. We can identify two main types of insomnia. Sleep-Onset Insomnia (problems falling asleep, also called Initial Insomnia) Sleep-maintenance insomnia (waking during the night and early in the morning) Many people have a combination of these two types of insomnia. Insomnia may also be chronic (nearly every night) or intermittent (occasional insomnia).

It is estimated that over 50% of adults suffer from some sort of insomnia. While we all have occasional nights when we struggle to fall asleep, nothing can describe the frustration of battling to go to sleep night after night!

What is Healthy Sleep?

In order to understand the causes of insomnia, we need to have a look at how the sleep cycle works.

The amino acid L-tryptophan (found naturally in certain foods) is converted during digestion into 5-HTP and used in the manufacture of a neuro-transmitter called serotonin. Serotonin, in turn, is transformed into a sleep hormone called melatonin by the pineal gland in the brain. The pineal gland only becomes active after dark. By regulating levels of melatonin, our bodies create the 'sleep-wake cycle'. Of course the process is more complex than this and there are other things that could contribute to sleep problems. However, sufficient production of serotonin and melatonin is crucial in promoting and maintaining healthy sleep.

What causes insomnia?

There are many potential causes of insomnia, including sleep apnea, snoring, bladder or prostate problems, stress or depression. People who are over 60 years old and women going through the menopause are more prone to insomnia, probably due to decreased levels of melatonin in the brain. Other causes of insomnia include 'restless legs' syndrome (RLS), magnesium or iron deficiency, hormonal imbalance, shift work and excessive consumption of caffeine or other stimulants. Insomnia is also a side effect of some prescription anti-depressant medication.

It is thought that more than 50% of all cases of insomnia are linked to psychological causes, including depression, anxiety and stress.

Sleep-onset insomnia is generally linked to environmental factors (e.g. noise, extreme temperatures, environmental change, etc), anxiety and stress, fear of insomnia or nightmares, pain, alcohol and caffeine.

Sleep-maintenance Insomnia is often associated with depression, sleep apnea, nocturnal myoclonus, Restless Legs Syndrome (RLS), hypoglycemia, pain, drugs, alcohol and environmental factors.

What is the best way to treat insomnia?

The Conventional Medical Approach Doctors usually prescribe antihistamines (e.g. Nytol, Benadryl) or a class of drugs called benzodiazepines (e.g. Valium, Lorazapam, Alprazolam, etc) to treat insomnia. While these drugs may be effective in the short term, they can both cause serious long term problems, including addiction and disturbance of normal sleep patterns. Benzodiazepine addiction, in particular, can develop very quickly and using benzodiazepines for longer than a week or two may result in a lifetime of dependence. Using strong drugs to fall asleep often means that the body's natural sleep cycle is disturbed and the ability to fall asleep naturally is lost. The person often needs to take stronger and stronger medication in order to fall asleep at night. Grogginess in the morning is not uncommon.

Restoring Healthy Sleep the Natural Way

Sleep is like a barometer. When someone consistently struggles to sleep, this is a sign that something is wrong and needs to be investigated. Perhaps there are problems at work or in a relationship. Perhaps there is a depression that needs to be treated. Maybe there is a serotonin or a magnesium deficiency which needs attention. Maybe there is another condition which is causing the sleep problem. Simply taking strong drugs to fall asleep is not enough and can further complicate the picture.

Fortunately it is possible to treat insomnia in a natural and more holistic way, resulting in a long-term solution which does not damage your health or lead to addiction.

There are many different 'natural' remedies on the market. Not all of these are as 'natural' as they claim to be. Others are not very effective due to inferior formulation or failure to take a more detailed and scientific approach to the treatment of insomnia. Unfortunately this has meant that many people have given up on finding a healthy, natural approach to insomnia.

Insomnia can seriously affect your sense of well being and also your ability to cope.

Modern research has shown that in order to treat insomnia effectively, one first has to determine the type of insomnia one is dealing with as well as what is causing the insomnia and try and correct this so that a healthy sleep pattern can be re-established. Each person is different and has different needs. Recommending a natural remedy is only a part of the solution.

Use the following guidelines to determine thebest approach for you...

A. For people who are healthy but suffer from intermittent sleep-onset insomnia, not more than twice a week:

Some people suffer from intermittent sleep-onset insomnia caused by stress, worry or an overactive mind. This can be very distressing while you struggle to 'switch off' and fall asleep, knowing that you have to wake up and function in a couple of hours. Sometimes occasional insomnia becomes so bad, that it can develop into chronic insomnia due to the association between bed and stress. There are many herbs which can induce deep relaxation naturally, thereby helping you to drift off to sleep without strong drugs and preventing the development of more chronic insomnia. A combination of herbal and homeopathic ingredients offers a natural solution to help you fall asleep naturally and wake refreshed in the morning.

Useful Natural Remedies:

Avena sativa - used by herbalists to treat nervous exhaustion and insomnia and also as an effective nerve tonic.

Scuttelaria laterifolia - has a long history of effective use in the treatment of acute insomnia and stress. This herb is also useful in the treatment of epilepsy and nerve pain.

Passiflora incarnata - research has demonstrated the effectiveness of this relaxing herb in the treatment of anxiety and stress. It is also particularly useful for the person who lies awake worrying due to stress or overwork!

Coffea C30 - a homeopathic remedy known for its effectiveness in treating headaches, insomnia and restlessness. People who are over stimulated due to worry or excessive work will benefit very much from the addition of Coffea to the formula.

Nux Vomica C30 - also used homeopathically for the treatment of irritability and insomnia, Nux Vomica will also help the tense, ambitious, perfectionistic person who cannot sleep due to worrying about unfinished business or unresolved emotional issues.

Native Remedies makes a wonderful sleep tonic for this kind of insomnia called Serenite Plus

What Else You Can Do:

~ Make sure you have regular exercise.

~ Learn stress management and relaxation techniques.

~ Avoid alcohol, caffeine and other recreational drugs, especially close to bedtime.

B. For people who suffer from chronic insomnia (more than twice a week) and who struggle to fall asleep as well as remain asleep (sleep-maintenance insomnia)

Chronic insomnia is often linked to low serotonin levels caused by depression, anxiety, dietary deficiencies, chronic illness, prostate problems, menopause or being over the age of 60. Insomnia may be almost a nightly battle and you may also wake up in the middle of the night and early morning. People who suffer from chronic insomnia and fall into any of these categories, will need a little extra help. Inducing drowsiness may help initially, but would not be a complete solution.

Useful Natural Remedies:

Hypericum perforatum - a herb which is widely used as a natural alternative to the prescription drugs for depression and anxiety. research supports its effectiveness in stabilizing levels of neurotransmitters responsible for mood, sleep, concentration, libido and general feelings of well being.

Schizandra chinesis - also known in Traditional Chinese Medicine as Wu-wei-zi - is an effective adaptogen, increasing the body's ability to cope with stress and improving overall systemic functioning. Schizandra is also known to have a range of other benefits, including liver protection, anxiety reduction and improved immune system functioning.

Calcium lactate - a mineral essential for regular sleep patterns

Magnesium lactate - a deficiency in magnesium is known to be linked to insomnia

Vitamin B6 - often deficient in people who are under emotional or physical stress, the addition of Vitamin B6 to the daily supplements has been shown to assist with the treatment of chronic insomnia.

Native Remedies makes a wonderful holistic formula for chronic insomnia called Serenite-LT

Everyone experiences this from time to time, but when it happens more often than not for more than a few weeks, the condition is considered chronic and an underlying cause should be identified because it could be a sign of a medical disorder.

It is estimated that about half of all cases are attributed to psychological disorders such as grief, stress, depression, stress and anxiety.

In such cases herbs can be quite helpful, not only in helping to get some sleep, but in nourishing the nervous system as well.

CALIFORNIA POPPY Promotes sleep.

CHAMOMMILE Tea has mild sedative properties.

HOPS Tea is used to promote sleep and ease indigestion.

KAVA Relaxes muscles, sedative properties.

LEMON BALM Promotes sleep.

PASSIONFLOWER Relaxes muscles, promotes sleep.

ROOIBOS Tea promotes sleep and eases pain from inflammation.

ST. JOHN'S WORT Prolongs deep sleep cycle.

SKULLCAP Tincture promotes sleep.

VALERIAN Promotes sleep.

OAT STRAW Soothes and nourishes the nervous system.

A lack of calcium and magnesium can result in frequent night waking.
See what herbs contain these nutrients.

Note from editor: Sleeplessness can sometimes be related to hormonal imbalances that wreak havoc with the nervous system.

If this seems to be the case for you try a daily infusion of Nettle, Oatstraw and Lemon balm. This combination provides important minerals like calcium and magnesium is very soothing for frayed nerves and promotes a restful night's sleep.

Sometimes insomnia responds best to a combination of herbs working synergistically.

If you are not in a position to make your own remedy for insomnia here's a suggestion for a formula offered by Native Remedies. They offer an herbal formula called Serenite, which combines Lavendula Augustifolia,best known for its calming properties and as a tonic for the nervous system,Melissa Officinalis (Lemon Balm), a general nervous system restorative and digestive calmative, Passion Flower, a sedative used to relieve anxiety and nervousness, and Humulus Lupulus, a sedative and restoring tonic for the central nervous system.

Many people find great relief from insomnia with this combination of herbs, and this is a company we can wholeheartedly endorse due to their excellent quality and fast, dependable service.

Water and a Healthy Colon

Water is used by our entire body and every part of it. The human body is made up of more than 80% water, and that water is used in our muscles, or fat tissue, our brains, or bones, and our organs and skin too.

In fact, water is one way to help keep our colon and digestive system clean and operating at peak capacity. Water is what our bodies use to help carry out toxins, waste, bacteria and other harmful substances that shouldn't be inside us. The kidneys use the water to help the body carry out wastes through urine, but our colon also uses water to help carry out solid waste materials too.

You see, the liver is one of the primary toxin filters in our body. It removes harmful substances from our body, and sends it along to the colon to be disposed of outside the body. The bile created by the liver is what ends up as solid waste mater inside our colon. And the colon's job is to move that waste material out through bowel movements as quickly as possible.

The colon is about five to six feet long though, and as the solid waste material travels through it, additional water is extracted for use in other areas of the body. When the body isn't getting enough water to begin with, extra water is extracted from the waste materials moving through the colon. As that water is removed of course, the waste matter becomes very dry and hard. If it gets dried and hard, it stops being able to move easily through the colon. Sometimes it actually gets backed up and stuck, and this allows the toxins in that waste matter to start leaking back into your blood stream and poisoning other parts of your body.

By simply drinking more water throughout every day, you can help the colon keep that waste material moving easily through, and it will be eliminated practically without effort through your bowel movements.

It's not too difficult to tell when you're drinking enough water to keep your colon healthy either. If you're having at least two effortless bowel movements each day - and by effortless we mean there is no straining or waiting for the movement to happen - then your stools are most likely very soft, and thus you're probably getting enough water to help keep the colon healthy. Whenever you notice difficulty with bowel movements though, or hard stools, or if you go a day or more without having a bowel movement, you may need to increase your water intake.

Water and Healthy Skin

Many people don't realize it, but the amount of water you drink each day has a direct effect on how healthy your skin is. Drinking enough water can help keep your skin plumper, moister, younger looking, and free from acne and blemishes.

Water is used in every part of our body. The organs use it, the blood uses it, the brain uses it, and even the bones use it. Most of what water is used for involves filtering toxins, wastes, impurities and bacteria from our bodies. The water is converted to sources such as urine, stool, and sweat as means of carrying out these wastes and harmful substances.

Unfortunately the skin is one of the first organs on our body to suffer from a lack of regular water intake. Not getting enough water each day can result in dry skin problems, acne, and premature lines and wrinkles.

When we do get plenty of water though, our skin very rarely has problems with dryness and flaking, because the skin cells are plumped full of extra moisture. Acne problems are usually much less, and even non existent for some people when you get plenty of water, because the water helps our skin flush out bacteria and other toxins that can cause the acne. The skin is usually much younger and healthier looking when you drink plenty of water too. This is because the skin cells plump up from the extra water, and this plumpness smooths out wrinkles and makes your skin softer and more elastic too.

Now the amount of water you should drink each day really depends on a variety of things. The area you live in for instance, can make more water required daily. If that area is quite dry, hot, or windy, it will dehydrate your body more quickly.

If you're obese, as strange as this might sound, your body requires less water to maintain than an physically fit person's body does. This is because muscles require more water than fat tissue.

If you drink caffeine beverages such as coffee, tea or soda, you'll need more water than average because these liquids will contribute to dehydration. Caffeine acts as a diuretic, which causes your body to eliminate more water than normal in the form of urine.

If your body is sick or has a disease or infection, it will need more water than usual to help carry out the bacteria that's causing your health problems.

In general though, most people need at least 1/2 to 1/3 of a gallon of water each day. This shouldn't be taken all at once either. To ensure the maximum results from the water you give your body, spread it out over the course of a day. If, as mentioned earlier though, you're sick, have a disease, live in a hot dry climate, or work out frequently, you'll need to increase the amount of water you drink daily. Even if you seem to be healthy but have acne problems though, you should increase the amount of water you're drinking each day. You might be surprised at how well your acne starts clearing up.

Ten Homeopathic Remedies to Use during the Flu Season and Swine Flu Epidemic of 2009

(NaturalNews) Homeopathy has been very successful in treating the symptoms of flu and the Swine Flu pandemic of 2009 has been no exception. Homeopaths gather symptoms from a large population and discern what is called a "genus epidemicus". The genus is the remedy, or group of remedies, with the symptoms of most people who have a particular flu. These remedies are therefore the most likely remedies to treat a particular flu strain.

The Swine Flu showed the typical symptoms of a regular flu with the exception of high fever and chills. As for the genus epidemicus of this flu, there are a few variations of this flu, so a few remedies have been required. This is much the same as in the Flu Epidemic of 1918 when two remedies were used to great advantage and a near 100% survival rate. The remedies mostly used in that flu were Bryonia and Gelsemium.

Remedies that homeopaths have found useful in treating this 2009 flu season include:

1. Ferrum Phos is always a good remedy to use in the first stages of flu. Ferrum phos can be taken in the 30c potency. Even the 6x potency, sold as a tissue salt, can stop a flu in its tracks. Ferrum phos can be alternated with Natrum Sulf during the first days of the flu.

2.Dulcamara is useful at the onset of a high fever. The Dulcamara cough hurts from muscular soreness. This flu is frequently brought on by cold, damp weather.

3. Nux vomica treats a flu with chills and pains in bones and joints. The irritability and chills are very marked.

4. Gelsemium treats a low fever, and is also a good remedy if you have not been well since the flu. Gelsemium patients experience weakness with shivering.

5. Arsenicum treats a burning fever that is accompanied with chills, restlessness and anxiety. The person needing Arsenicum is usually thirsty but only drinks small quantities at a time. They can have burning pains.

6. Bryonia is good for type of flu when the person does not want to move. The mouth is dry but they are thirsty.

7. Rhus tox flu can be accompanied with aching bones, restlessness, and a red tipped tongue. This is another remedy that is useful when the flu is brought on by damp weather.

8. Belladonna treats a high fever that comes on suddenly. Other accompanying symptoms of Belladonna include heat and redness.

9. Eupatorium perfoliatum experiences severe bone pains with great thirst.

10. Baptisia is a good remedy for flu, especially if it's centered in the gastro-intestinal track. This remedy can be helpful in the early stages of the flu. The person needing Baptisia can be weak, listless, and feel sore.

The above remedies cover the general conditions and treat the flu symptoms that most have experienced so far. Try these homeopathic remedies to help speed your recovery during the flu season of 2009.

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5 Home Remedy No-No's

From ear candling to colon cleansing, here are 5 home remedies that may do more harm than good.

Some home remedies like cornstarch and water on a bee sting work just fine, but other do-it-yourself health techniques can spell trouble. For instance, do you really think you should be cleansing your colon from the comfort of your home? Or removing wax from your ear by holding a lit candle inches from your head?

Don't be fooled by every home remedy you hear about. Your health is something that should be handled with care. Experts review with WebMD five home remedies that should NOT be attempted at home, describe what works better, and explain when you need to seek professional help from your health care provider.

Home Remedy No-No Number 1: Ear Candling

"Ear wax is a natural lubricant for the ear," says Jennifer Smullen, MD, instructor of otology and laryngology at Massachusetts Eye and Ear Infirmary in Boston. "It waterproofs the ear and it has an acidic pH, so it helps in preventing infections."

Given the benefits of earwax to the body, why would you want to remove it?

While it's uncommon, Smullen explains, some people do have a buildup of wax that causes itching and impaired hearing -- and that's where ear candling comes in. It's marketed as an easy at-home solution for people with this problem and involves taking a candle-shaped beeswax cone, placing it in the ear, lighting it, and after the wick burns down, removing the cone -- along with ear wax and other impurities.

Unfortunately, lighting a flame inches from your ear isn't exactly easy, and in fact, it can be dangerous.

"You can actually lose your hearing from ear candling," says Smullen. "I've had to treat bad consequences of ear candling, including burns in the ear canal and on the eardrum."

Instead of playing with fire, Smullen suggests you start with a tissue around your finger to wipe away excess wax from the outer part of the ear.

If that doesn't work, see your primary care doctor or an ear, nose, and throat specialist for professional help. Over-the-counter ear drops are available, but talk to your doctor first before putting anything in your ear.

Smullen offers a reminder that using a Q-Tip in the canal of the ear is a no-no because it can puncture the eardrum.

Home Remedy No-No Number 2: Whiskey for a Teething Baby

When a baby starts to teethe, he or she usually starts to cry, which means parents might try anything to get junior to stop, including whiskey. While the old wives' tale might offer a glimmer of hope after three nonstop hours of screaming, think again; the liquor cabinet should not be your next stop.

"First of all, children shouldn't be consuming alcohol," says Stanley Alexander, DMD, chairman of the department of pediatric dentistry at Tufts University School of Dental Medicine. "Second, whiskey has no real numbing effect on the gums as the teeth are coming up."

So put the whiskey bottle away, and instead, reach for the freezer.

"The best thing you can possibly do is to chill a teething toy in the freezer and give it to the child," says Alexander. "The cooling effect on the gum will both soothe and numb it."

Or, if the child is old enough, use a sugarless ice pop, with adult supervision.

"For centuries, teething has been a concern to parents," says Alexander. It can cause salivation, irritability, and problems with sleep. If symptoms are severe, then see a doctor.

And the same rule applies for adults: If you have a toothache or tenderness in the gum, whiskey won't help. Instead, a cavity deep in the tooth or a gum infection could be causing the pain, making it time to see a dentist.

Home Remedy No-No Number 3: Butter for a Burn

While you might be of the opinion that butter makes everything better, it's important to remember that this rule applies to food, not burns.

"Butter might offer modest value for a burn by having a slight cooling effect, but it tends to melt due to body heat and there is a risk of infection because it's not sterile," says Robert Sheridan, MD, a surgeon in the burn units of Massachusetts General Hospital and Shriner's Hospital for Children.

For mild to moderate first-degree burns and second-degree burns limited to an area no larger than 3 inches in diameter, Sheridan recommends an over-the-counter antibiotic burn ointment. Gently apply it to the burned skin, and keep it covered for cleanliness. You can also try ibuprofen or acetaminophen to help alleviate pain.

Cool tap water can also help, but only in the first minute after you're burned, explains Sheridan. Any greater length of time and the damage is already done. If you're near a faucet, run the burn under water for at least five minutes.

Other burn no-no's: Toothpaste is a common home remedy that Sheridan often hears about in the burn unit, but again, it offers no benefit other than a slight cooling effect, and the same infection concerns apply. Also, while it might make sense to treat a burn with ice, it doesn't help, and it could make matters worse.
"If a burn is deep enough, it can cause a loss of sensation around the wound," says Sheridan. "So ice can compound the problem by adding frostbite to the burn because you can't tell that it hurts."

When should you call for help? If you're worried about a burn; if you have a fever; if you have moderate to severe pain or no pain at all as a result of a third-degree burn; or if there is increasing redness around the wound.

Home Remedy No-No Number 4: Colloidal Silver

With hype and hope spread by word of mouth and the Internet, colloidal silver is believed by some to help treat a range of infections and diseases.

"People believe that colloidal silver can treat fungal infections, TB, HIV, herpes, and even cancer by boosting the immune system," says Ted Epperly, MD, president-elect of the American Academy of Family Physicians.

Unfortunately for colloidal sliver supporters, they're wrong, and the consequences of their mistake could be costly.

"One of the most well-known side effects of colloidal silver is that it turns a person's skin a greyish shade of blue," says Epperly.

The skin isn't the only organ affected by colloidal silver; so are the kidneys, stomach, and brain, as well as the nervous system. Silver is actually deposited into the cells of these organs, possibly causing cell damage and death, leading to organ failure.

"The effects of colloidal silver are toxic and cumulative," says Epperly. "Worse, they're irreversible."

Epperly urges people to ignore the hype and instead, talk to a health care provider about the proper way to treat infections and diseases.

Home Remedy No-No Number 5: Home Colon Cleansing

"We hear a lot about the toxic effects of the contents of the colon on the body," says Robert Siegel, MD, a fellow with the American College of Gastroenterology. "But that's a fallacy."

And that's where home colon cleansing products come into play. People hear the claims that their colons are filled with toxic waste matter and that the solution is to flush them out with herbs, probiotics, special diets, enemas, or laxatives.

The fact of the matter is that the colon is a waste receptacle, explains Siegel. Its function is to let fecal material pass out of the body, naturally.

Trying to cleanse your colon from the comforts of your home can disrupt your body's electrolyte balance, causing dehydration and salt depletion. Over time, frequent colon cleansing can even lead to anemia, malnutrition, and heart failure.

Instead of cleaning your colon on your own, start by increasing your fiber intake by eating more fruits and vegetables, or by adding a supplement to your diet -- 38 grams for men and 25 grams for women 50 and younger -- every day.

If you're still feeling constipated and uncomfortable, Siegel recommends you see your primary care doctor or a gastroenterologist.

Masturbation: 5 Things You Didn't Know

Experts talk about whether masturbation is safe, normal, or can lead to sexual dysfunction.

Experts say that just about every man who can masturbate does -- and why not? You don't need an expert to tell you that solo sex feels good, relieves stress, and is a terrific sleep aid. But here are five things you may not know about masturbation:

1. There's no such thing as "abnormal" masturbation.

Men often wonder if there's something abnormal about the way they masturbate. But experts are loath to offer specific definitions of "normal" and "abnormal," pointing out that men show great variations in both frequency and technique. "We humans are too diverse to establish a norm," says Betty Dodson, PhD, a New York City-based sexologist and the author of Sex for One. Every man masturbates in his own way, says Martha Cornog, the author of The Big Book of Masturbation, whether he "uses his hands, rubs against something, uses a sex toy or household object, wears special clothing, fantasizes, looks at a book or magazine, tries different positions, or looks in a mirror."

2. Masturbation is very safe -- but not entirely safe.

Unlike sex with a partner, masturbation can't give you a sexually transmitted disease. Nor will it subject you to the muscle strains, pokes in the eye, and awkward moments that can come with partner sex. But masturbation safety isn't guaranteed. "Masturbation is just about the safest sex there is," says Cornog. "But the laws of physics and biology don't stop operating just because someone is masturbating."

Frequent or overly vigorous masturbation can irritate the skin of the penis, as the average guy knows all too well. Less well known is that habitually masturbating face down -- for example, by thrusting against a sheet, pillow, or even a carpeted floor -- can injure the urethra in such a way that urine exits the penis not in a stream but in a hard-to-control spray. Barbara Bartlik, MD, a psychiatrist and sex therapist in New York City, says she's seen facedown masturbators with urethral trauma so severe that they are no longer able to use a urinal and must urinate while seated.

In certain extremely rare instances, masturbation and partner sex alike can cause penile fracture. This painful condition -- actually a tear in the tunica albuginea, the whitish tissue surrounding the penis's spongy layers -- occurs when an erect penis strikes a hard object or is forced downward. A medical emergency, it often necessitates surgery.

3. Solo sex can supercharge your sex life -- or scuttle it.

For various reasons, solo sex can be a real boon to sex with a partner. It helps teach men about their own sexual response -- what feels good to them and what doesn't -- so they will be better able to explain to their partners just how they like to be touched. It helps men learn to recognize the "moment of inevitability" just before orgasm and helps teach them how to avoid premature ejaculation. Perhaps most significant, it's a great coping mechanism for any man whose partner is temporarily unavailable for sex -- because of absence or illness -- or has a sex drive that doesn't quite match his own (something sex therapists call a disparity in frequency preference).

Of course, some men become so obsessed with solo sex that they begin to lose interest in having sex with their partner. The resulting hurt feelings and alienation a partner feels can make it hard to sustain the relationship. But experts are quick to point out that masturbation is perfectly OK even for men in a committed relationship. "We cannot assume that just because a man masturbates that there is a problem with his primary relationship," says Bartlik.

4. Certain forms of masturbation can lead to sexual dysfunction.

Experts warn that men who frequently stimulate themselves in ways that don't simulate sex with a partner -- for example, stroking very rapidly or with great pressure or friction -- can develop retarded ejaculation. That's a type of sexual dysfunction in which it is difficult or even impossible to climax during partnered sex. "Any man experiencing any sexual dysfunction should ask himself if he's masturbating in ways that produce sensations that differ from those he gets from his partner's hand, mouth, or vagina," says Michael A. Perelman, PhD, clinical associate professor of psychiatry, reproductive medicine, and urology at Weill Cornell Medical College in New York City and the president of the Society for Sex Therapy and Research "Then he should consider what he could say to her to make the stimulation more similar -- and how he could change the way he masturbates to make it feel more similar to what his partner does."

5. Masturbation may affect the risk for prostate cancer.

The relationship between masturbation and prostate cancer is a bit hazy.

A 2003 Australian study published in BJU International linked frequent ejaculation early in life with reduced risk for prostate cancer later on. But in a 2004 study published in The Journal of the American Medical Association, a researcher reported that "ejaculation frequency is not related to increased risk of prostate cancer." In both these studies, ejaculation frequency included sexual intercourse and masturbation.

In a study published this past January in BJU International, researchers found that frequent masturbation in young men raised the risk for prostate cancer but that frequent masturbation in older men lowered the risk. Sexual intercourse did not affect prostate cancer risk.

The researchers theorize that it may not be the masturbation itself which is increasing risk of prostate cancer in men who masturbate frequently in their 20s and 30s. Men who masturbate more may do so because they have high levels of male sex hormones -- and young men genetically predisposed to have hormone-sensitive prostate cancer will be at higher risk if they have more male hormones. In men over age 50, the researchers theorize, frequent masturbation helps drain the prostate of fluids that may contain cancer-causing substances.

Secrets of Super-Healthy People

Some people never seem to get sick. What are they doing that the rest of us aren't to keep illness at bay?

Are you secretly envious of your co-workers and friends who, like superheroes, never seem to get sick? You know, the ones glowing with good health while everyone around them is sneezing, sniffling, and coughing like villains.

Don't hate the healthy people. Instead, steal the secrets of people who manage to stay above the sickroom fray and take steps to boost your body's immunity.

Training for the Body

Jennifer Cassetta, a martial arts instructor in New York City, claims she never gets sick, and neither do her father and grandmother, who also teach martial arts. "I believe it is the holistic approach to exercise that calms the mind and relieves stress," she says. "And the cardio, strengthening, and conditioning help boost the immune system."

Cassetta says her health has changed dramatically after she picked up martial arts eight years ago. Before then, she was a smoking, take-out-every-night, espresso-drinking girl in her 20s.

"As I started to train, I started to change my habits drastically," she says. "I cleaned up my diet, trained more, and quit smoking. Now in my 30s, I have more energy, I look better, and am stronger than I ever have been."

One bout of vigorous exercise can increase circulation, says Christiane Northrup, MD, author of Women's Bodies, Women's Wisdom. "Whenever circulation is increased, you get far more white blood cells," she says, "so they check for foreign germs and are far more apt to be able to gobble them up."

Pay Attention to Your Mouth

Chicago public relations consultant Joanna Broussard says gargling regularly with an antiseptic mouthwash has helped improve her dental health and may have helped fend off other illnesses.

Twelve years ago, Broussard's dental hygienist convinced her to gargle consistently after brushing her teeth. "So I made the effort and got into the habit every morning," she says, "Since then I have not had colds. When people all around me have colds or the flu, I seem to be immune."

Another reason to bone up on your brushing and gargling is that poor oral hygiene and gum disease have been linked to more serious illnesses, including diabetes.

An Apple a Day Really Works

Your mom may have been right when she said, "An apple a day keeps the doctor away." A natural antioxidant called quercetin, found in red apples as well as broccoli and green tea, may give an immunity boost to individuals under stress.

In a study conducted by David Nieman, PhD, professor at Appalachian State University, results showed that only 5% of cyclists who took 1,000 milligrams of quercetin every day for five weeks reported upper respiratory illness during a two-week period following extreme exercise, whereas 45% of the cyclists who took a placebo reported illness following extreme exercise. However, there were no significant differences in measures of immune system function in the two groups.

Additionally, researchers found that athletes taking the quercetin supplement maintained better mental alertness and reaction time over the placebo group. So go ahead, stock up on those red apples and you may be thanking Mom later.

Don't Worry, Conquer Stress

Stop worrying about getting sick. The fear and expectation of having something adverse happen actually lowers immunity, says Northrup. "When people are worried about it all the time," she says, "they literally scare themselves to death."

Constant worrying causes cortisol and epinephrine levels to rise - and these stress hormones can weaken the body's overall immunity. "The immune system plummets when cortisol levels are chronically high," she says. "Your own body produces high levels of steroids when you're under constant stress."

Up Your Vitamin Intake

We have a worldwide epidemic of vitamin D deficiency, says Northrup. Everybody needs vitamin D, which can be found in foods like sockeye salmon, eggs, and milk.

Hyla Cass, MD, an integrative medical practitioner and author of 8 Weeks to Vibrant Health, adds that certain prescription drugs like acid blockers can deprive the body of nutrients like vitamin D.

Surveys show that Americans don't get enough vitamin C, says Elisabetta Politi, RD, MPH, CDE, nutrition director at the Duke Diet & Fitness Center.

Citrus fruits are a good source of vitamin C. "It's a myth that vitamin C prevents the cold," she says. "But having an appropriate amount of vitamin C from fruits and vegetables can boost immunity."

Mind Over Body

Atlanta interior designer Melissa Galt believes in a "mind over medicine" attitude. "I don't have time for sickness in my life," says Galt, who travels frequently and doesn't take anything to fight germs. "I don't believe in it and don't acknowledge it."

Every thought is accompanied by a chain of biochemical reactions in your body, says Northrup. So a positive attitude can increase levels of nitric oxide, which help to balance neurotransmitters, improve immunity, and increase circulation, she says.

"Whenever nitric oxide levels are high -- from anything ranging from positive thought to exercise -- you're actually improving your resistance to disease," she says.

Just Say Om

Santa Monica, Calif., yoga therapist Felice Rhiannon credits her meditation and breathing practices for improving her physical and emotional health. "Meditation practice helps to calm my nervous system and allows the immune system to function with less interference," she says. For Rhiannon, "A calmer mind means a calmer body."

"The greatest change is in my peace of mind and sense of ease," she says. "I don't get colds as often as I did when I was younger. My sleep is better and my ability to cope with life's inevitable stresses has improved."

In a study published in the journal Psychosomatic Medicine in 2003, researchers at the University of Wisconsin and Harvard University found that volunteers who participated in eight weeks of mediation training produced significantly more flu-fighting antibodies than those who didn't meditate.

Increase Your Social Ties

There are personality factors associated with individuals who are resistant to getting colds when they're exposed to a virus, says Sheldon Cohen, PhD, professor of psychology at Carnegie Mellon University whose research examines the effects of stress and social support on immunity and health.

For example, extroverts are less likely than introverts to get colds when exposed to a virus. "We actually control for their immunity," he says. "The explanation isn't that extroverts interact with more people, and therefore have immunity to that virus. There's something about being extroverted that seems to protect people."

Having a diverse social network is equally important, says Cohen. Individuals who belong to multiple social groups are less likely to develop colds when exposed to a virus. There's convincing literature in epidemiology that people who have more diverse social networks are also less likely to get heart disease and live longer, he adds.

Accentuate the Positive

Cohen's research suggests that people who have a positive emotional style -- described as happy, enthusiastic, and calm -- are less likely to catch colds.

Cohen and researchers at Carnegie Mellon University interviewed 193 healthy adults daily for two weeks and recorded the positive and negative emotions they experienced each day, and then exposed the volunteers to a cold or flu virus. Those with positive outlooks reported fewer cold symptoms and were more resistant to developing an upper respiratory illness.

"It's a stable characteristic of individuals," he says. "It's not driven by how happy they are on the day they get exposed to the virus."

Wash Your Hands - Over and Over

Hand washing may sound like obvious advice for combating germs, but surveys suggest that most of us are not vigilant about washing our hands after using the restroom.

"In order to prevent illness, it's important to wash your hands frequently," Cass says. "During cold and flu season, wash your hands with soap many times during the day because you're in contact with all kinds of pathogens -- door knobs, stair railings, other people. You really want to have clean hands."

According to the CDC, proper hand washing for 20 seconds is the most effective way to avoid the 1 billion colds that Americans catch each year, not to mention other infectious diseases.

Get Your ZZZs

Sleep is one of the best ways to stay healthy, Northrup says. "People who get a solid eight hours per night absolutely do better."

Sleep efficiency is the key, Cohen says. People who get into bed and fall asleep right away and stay asleep are more protected against colds than those who wake up repeatedly through the night.

A good night's sleep will restore the immune system, Northrup says, because when you get a good night's sleep, melatonin levels rise and that improves immunity.

And best of all, there are no side effects.

Swine Flu

What is swine flu?

Like people, pigs can get influenza (flu), but swine flu viruses aren't the same as human flu viruses. Swine flu doesn't often infect people, and the rare human cases that have occurred in the past have mainly affected people who had direct contact with pigs. But the current swine flu outbreak is different. It's caused by a new swine flu virus that has changed in ways that allow it to spread from person to person -- and it's happening among people who haven't had any contact with pigs.

What are swine flu symptoms?

Symptoms of swine flu are like regular flu symptoms and include fever, cough, sore throat, runny nose, body aches, headache, chills, and fatigue. Many people with swine flu have had diarrhea and vomiting. Nearly everyone with flu has at least two of these symptoms. But these symptoms can also be caused by many other conditions. That means that you and your doctor can't know, just based on your symptoms, if you've got swine flu. It takes a lab test to tell whether it's swine flu or some other condition.

Who is at highest risk from H1N1 swine flu?

Most U.S. cases of H1N1 swine flu have been in older children and young adults. It's not clear why, and it's not clear whether this will change.

But certain groups are at particularly high risk of severe disease or bad outcomes if they get the flu:

• Pregnant women
• Young children, especially those under 12 months of age
• People with heart disease or risk factors for heart disease
• People with HIV infection
• People with chronic diseases
• People taking immune suppressing drugs, such as cancer chemotherapy or anti-rejection drugs for transplants

People in these groups should seek medical care as soon as they get flu symptoms..

If I think I have swine flu, what should I do? When should I see my doctor?

If you have flu symptoms, stay home, and when you cough or sneeze, cover your mouth and nose with a tissue. Afterward, throw the tissue in the trash and wash your hands. That will help prevent your flu from spreading.

If you've got flu symptoms, and you live in or recently visited an area where H1N1 swine flu cases have been identified, CDC officials recommend that you see your doctor. If you have flu symptoms but you haven't been in a high-risk area, you can still see a doctor -- that's your call.

Keep in mind that your doctor will not be able to determine whether you have swine flu, but he or she may take a sample from you and send it to a state health department lab for testing to see if it's swine flu. If your doctor suspects swine flu, he or she would be able to write you a prescription for Tamiflu or Relenza. Those drugs aren't a question of life or death for the vast majority of people. Most U.S. swine flu patients have made a full recovery without antiviral drugs.

But there are emergency warning signs.

Children should be given urgent medical attention if they:

• Have fast breathing or trouble breathing

• Have bluish or gray skin color

• Are not drinking enough fluids

• Are not waking up or not interacting

• Are so irritable that the child does not want to be held

• Have flu-like symptoms that improve but then return with fever and a worse cough

• Have fever with a rash

Adults should seek urgent medical attention if they have:

• Difficulty breathing or shortness of breath

• Pain or pressure in the chest or abdomen

• Sudden dizziness

• Confusion

• Severe or persistent vomiting

How does swine flu spread? Is it airborne?

The new swine flu virus apparently spreads just like regular flu. You could pick up germs directly from an infected person, or by touching an object they recently touched, and then touching your eyes, mouth, or nose, delivering their germs for your own infection. That's why you should make washing your hands a habit, even when you're not ill. Infected people can start spreading flu germs up to a day before symptoms start, and for up to seven days after getting sick, according to the CDC.

The swine flu virus can become airborne if you cough or sneeze without covering your nose and mouth, sending germs into the air.

The U.S. residents infected with swine flu virus had no direct contact with pigs. The CDC says it's likely that the infections represent widely separated cycles of human-to-human infections.

How is swine flu treated?

The new swine flu virus is sensitive to the antiviral drugs Tamiflu and Relenza. The CDC recommends those drugs to prevent or treat swine flu; the drugs are most effective when taken within 48 hours of the start of flu symptoms. But not everyone needs those drugs; many of the first people in the U.S. with lab-confirmed swine flu recovered without treatment. The Department of Homeland Security has released 25% of its stockpile of Tamiflu and Relenza to states. Health officials have asked people not to hoard Tamiflu or Relenza.

Is there a vaccine against the new swine flu virus?

No. But the CDC and the World Health Organization are already taking the first steps toward making such a vaccine. That's a lengthy process -- it takes months.

I had a flu vaccine this season. Am I protected against swine flu?

No. This season's flu vaccine wasn't made with the new swine flu virus in mind; no one saw this virus coming ahead of time.

If you were vaccinated against flu last fall or winter, that vaccination will go a long way toward protecting you against certain human flu virus strains. But the new swine flu virus is a whole other problem.

How can I prevent swine flu infection?

The CDC recommends taking these steps:

• Wash your hands regularly with soap and water, especially after coughing or sneezing. Or use an alcohol-based hand cleaner.

• Avoid close contact with sick people.

• Avoid touching your mouth, nose, or eyes. That's not easy to do, so keep those hands clean.

• If you feel ill, stay home.

How long does the flu virus survive on surfaces?

Flu bugs can survive for hours on surfaces. One study showed that flu viruses can live for up to 48 hours on hard, nonporous surfaces such as stainless steel and for up to 12 hours on cloth and tissues. The virus seems to survive only for minutes on your hands -- but that's plenty of time for you to transfer it to your mouth, nose, or eyes.

Can I still eat pork?

Yes. You can't get swine flu by eating pork, bacon, or other foods that come from pigs.

What else should I be doing?

Keep informed of what's going on in your community. Your state and local health departments may have important information if swine flu develops in your area. For instance, parents might want to consider what they would do if their child's school temporarily closed because of flu. Don't panic, but a little planning wouldn't hurt.

How severe is swine flu?

The severity of cases in the current swine flu outbreak has varied widely, from mild cases to fatalities. Early cases in the U.S. were mild, but there has been at least one U.S. death from swine flu. And it's impossible to know whether the virus will change, either becoming more or less dangerous. Scientists are watching closely to see which way the new swine flu virus is heading -- but health experts warn that flu viruses are notoriously hard to predict, as far as how and when they'll change.

But there's a lot of planning you can do. CDC officials predict that just about every U.S. community will have H1N1 swine flu cases. It's possible some schools in your community may temporarily close. So make contingency plans just in case you are affected.

Why has the swine flu infection been more severe in Mexico than in other countries?

That's not clear yet. Researchers around the world are investigating the differences between the cases in Mexico and those elsewhere.

Have there been previous swine flu oubtreaks?

Yes. There was a swine flu outbreak at Fort Dix, N.J., in 1976 among military recruits. It lasted about a month and then went away as mysteriously as it appeared. As many as 240 people were infected; one died.

The swine flu that spread at Fort Dix was the H1N1 strain. That's the same flu strain that caused the disastrous flu pandemic of 1918-1919, resulting in tens of millions of deaths.

Concern that a new H1N1 pandemic might return in winter 1976 led to a crash program to create a vaccine and vaccinate all Americans against swine flu. That vaccine program ran into all kinds of problems -- not the least of which was public perception that the vaccine caused excessive rates of dangerous reactions. After more than 40 million people were vaccinated, the effort was abandoned.

As it turned out, there was no swine flu epidemic.

Even though it's an H1N1 type A flu bug, the new swine flu is a different virus than the ones that emerged in 1918 and in 1976.

I was vaccinated against the 1976 swine flu virus. Am I still protected?

Probably not. The new swine flu virus is different from the 1976 virus. And it's not clear whether a vaccine given more than 30 years ago would still be effective.

How many people have swine flu?

That's a hard question to answer because the figure is changing so quickly. If you want to keep track of U.S. cases that have been confirmed by lab tests and reported to the CDC, check the CDC's web site. If you're looking for cases in other countries, visit the World Health Organization's web site. And when you hear about large numbers of people who are ill, remember that lab tests may not yet have been done to confirm that they have swine flu. And there may be a little lag time before confirmed cases make it into the official tally.

How serious is the public health threat of a swine flu epidemic?

The U.S. government has declared swine flu to be a public health emergency.

It remains to be seen how severe swine flu will be in the U.S. and elsewhere, but countries worldwide are monitoring the situation closely and preparing for the possibility of a pandemic.

The World Health Organization has not declared swine flu to be a pandemic. The WHO wants to learn more about the virus first and see how severe it is and how deeply it takes root.

But it takes more than a new virus spreading among humans to make a pandemic. The virus has to be able to spread efficiently from one person to another, and transmission has to be sustained over time. In addition, the virus has to spread geographically.

The H1N1 swine flu outbreak comes at the end of the U.S. flu season. The virus has spread across the nation. Nobody knows whether it will stick around all summer or whether it will get worse when flu season begins again this fall.

Scientists are closely watching the Southern Hemisphere to see whether the H1N1 swine flu begins to circulate there. If it does, it will be important to see whether the virus changes over time, and whether it spreads more efficiently in the winter months.