The Health Benefits of Coconut Oil

One of the hottest products in the health food stores today is organic coconut oil. Once maligned because it is largely composed of saturated fat, what consumers have come to understand is that the saturated fats from coconut oil are different than the ones found in animal products. Specifically, they are shorter in length and utilized by the body in beneficial ways.

Coconut oil contains what are referred to as short- and medium-chain triglycerides while the saturated fats in animal products are long-chain triglycerides.  Being shorter in length, short- and medium-chain triglycerides are handled by the body differently and are preferentially sent to the liver to be burned as energy. One analogy is that they act like kindling to help stoke the fire of metabolism. The reason being is that these fats have actually been shown to promote weight loss by increasing the burning of calories (thermogenesis), plus some research suggests that they lower cholesterol as well. The benefits of coconut oil are many, but let’s focus on just three key areas: antimicrobial effects, weight loss promotion, and increasing brain energy metabolism.

A Natural Antimicrobial
Approximately 50% of the fatty acids in coconut oil are in the form of lauric acid, a medium chain (12-carbon) saturated fat called. The only other abundant source of this health-promoting fat in nature is human breast milk. In the body, lauric acid is converted into a highly beneficial compound called monolaurin. Another fat in coconut oil, capric acid is converted in the body to monocaprin. These compounds have demonstrated significant antiviral, antibacterial, and antiprotozoal effects that destroy a wide variety of disease-causing organisms. Obviously, that is a very beneficial action within breast milk, but it may also be of benefit via coconut oil as well.

Many viruses, bacteria and protozoa (parasites) are enveloped by a protective membrane composed of lipids (fats). Current research indicates that monolaurin and monocaprin destroy these pathogens by dissolving the lipids in the fatty envelope surrounding them. They basically disintegrate the organism’s protective shield causing them to be easily destroyed by the immune system. Other recent studies suggest that monolaurin also kills bacteria by interfering with signal transduction, thus disrupting the bacteria’s ability to interact with the cells it is trying to infect. In addition, lauric acid has been shown to interfere with virus assembly and maturation.

 The antiviral properties of the medium chain fatty acids abundant in coconut have been found to be so potent that they are now being investigated as a treatment for AIDS patients. Studies recently conducted in the Philippines have demonstrated that coconut oil does indeed reduce viral load in AIDS patients. In these studies, AIDS patients consumed 20 to 25 grams of lauric acid per day. Approximately 12 grams of lauric acid are provided in 2 tablespoons of coconut oil, 3 tablespoons of creamed coconut, ½ cup of canned whole coconut milk, or ½ cup of dried coconut meat.

Studies have demonstrated that monolaurin eliminates lipid-coated viruses such as Cytomegalovirus, Herpes simplex virus-1, HIV, Hemophilus influenzae, measles, Vesicular stomatitis virus, and Visna virus. Pathogenic bacteria inactivated by monolaurin include Listeria monocytogenes, Staphylococcus aureus, Streptococcus agalactiae, Staphylococcus epidermidis Groups A,F & G, Group B gram positive Streptococcus, and Helicobacter pylori. Not only does monolaurin inactive these bacteria, unlike antibiotic drugs, the bacteria appear to be unable to develop resistance to coconut’s natural antimicrobials.

Lauric acid and its derivative monolaurin also kill or inactivate a number of fungi, yeast and protozoa including several species of ringworm, Candida albicans, and Giardia lamblia. In study, researchers obtained clinical specimens of Candida species infections from 52 patients. Results showed that all Candida species were 100% susceptible to the coconut oil an effect equal to the antifungal drug fluconazole.

Promotes Weight Loss
Coconut oil promotes weight loss. In one study in which coconut oil was used as part of a high-fat diet, researchers found the coconut oil-enriched diet actually produced a decrease in white fat stores. In another study, when genetically obese mice were given a diet high in either safflower oil or coconut oil and their number of fat cells was measured, those on given coconut oil were found to have produced far fewer fat cells than those given safflower oil.

Coconut’s medium chain fats are easily absorbed and preferentially used as an energy source, their burning actually increases the body’s metabolic rate. The result—as long as calories in excess of the body’s needs are not consumed—is that more calories are burned, a situation that also encourages the burning of the long chain fatty acids found in other fats as well.

In one study, the thermogenic (fat-burning) effect of a high-calorie diet containing 40 percent fat as medium chain fatty acids was compared to one containing 40 percent fat as long chain fatty acids. The thermogenic effect of the medium chain fat diet was almost twice that of the long chain fat diet—120 calories versus 66 calories—leading the researchers to conclude that the excess energy provided by medium chain fats was not stored as fat, but burned. In a follow-up study, medium chain fats given over a six-day period increased diet-induced thermogenesis by 50%.

In another study, when obese men consumed 30 ml (two tablespoons) of virgin coconut oil per day for four weeks, they experienced a 2.86 cm decrease in their waist circumference. Women have also been shown to be responsive to the weight loss effects of coconut oil. In a randomized, double-blind, clinical trial with women aged 20–40 years, those who took 30 ml of coconut oil daily for 12 weeks, along with a balanced hypocaloric diet and walking exercise for 50 min per day, reduced their waist circumference by 1.4 cm and body mass index (BMI) by 0.5 kg/m2. Women who followed the same regime but took 30 ml of soybean oil daily instead of coconut oil, did not significantly reduce their waist circumference or BMI. Coconut oil also raised HDL levels and lowered the ratio of bad to good cholesterol (LDL:HDL ratio).

Increases Brain Energy
A very popular email chain letter claimed that coconut oil could cure Alzheimer’s disease and it promoted a YouTube video of Mary Newport, M.D., author of "Alzheimer’s Disease: What If There Were a Cure — The Story of Ketones." The video, as well as the book, told the story of how coconut oil helped her husband’s symptoms of Alzheimer’s disease (AD). In fact, the improvement was dramatic.

Dr. Newport decided to try coconut oil because it is a rich source of a medium chain saturated fat known as caprylic acid. An experimental drug composed of caprylic acid, Ketasyn, was used in a pilot study on AD patients and was found to improve memory in 47 percent of the subjects tested. However, there have been no follow up studies to date.

The mechanism suggested for any benefit with coconut oil is that it increases energy production within brain cells. The primary energy source of the brain is glucose (blood sugar). In AD there is a defect in the utilization of glucose – most often due to insulin resistance (NOTE: AD is often referred to as “diabetes of the brain).  The backup fuel for the brain are compounds known as ketone bodies. If there is very little carbohydrate in the diet, the liver breaks down the fat into ketone bodies like acetone, acetoacetic acid, and beta-hydroxybutyric acid. Clinical studies have shown that raised ketone body levels can enhance memory and cognition in some people with mild to moderate Alzheimer’s disease. So, it is possible that a “ketogenic diet” that is low in carbohydrate along with coconut oil intake might improve energy production in the brain and improve AD.

Final Comments
Here are some simple ways on how to use coconut oil. For example, it makes a delicious spread or dip. It can also replace butter in any recipe on a 1:1 basis in any baking recipe. Coconut oil can be used for sautéing and stir-frying, but it does have a lower smoke point compared to mono-unsaturated fat sources such as olive, macadamia nut, avocado, and canola oil. The "smoke point" is the temperature at which, when heated, an oil will begin to smoke. Unrefined coconut oil smokes in the range of 350° F while extra virgin olive oil and avocado oil both are generally well above 400° F. The bottom line with the use of coconut oil in cooking is to avoid high heat.
Source:
iherb.com

Natural Remedies for Sweating

Learn more about effective home remedies for sweating.

Many people suffer from excessive sweating, also known as hyperhidrosis. There are numerous articles discussing natural approaches to obesity, dandruff and acne, but very few people are speaking about the embarrassing effects of hyperhidrosis.

One thing that can exacerbate this problem is that there are relatively few ways in which to treat it. The vast majority of health care professionals will not prescribe any medications or treatment unless the hyperhidrosis is extremely severe. However, hyperhidrosis does not need to be extremely severe to be very embarrassing. Thankfully, people with mild to moderate hyperhidrosis do have homemade options. There are several home remedies that can be very effective for reducing the effects of hyperhidrosis. This article will help people learn more about effective and popular home remedies for hyperhidrosis.

Apple Cider Vinegar
Apple cider vinegar is a powerful astringent, which makes it effective for a variety of different home remedy uses. One of the least-known of these uses is controlling sweating. Apple cider vinegar, when used on the skin, can form a thin coating that helps pores stay closed.

For Underarms
When using apple cider vinegar for excessive underarm sweating, stick to the following steps to ensure the best results.

Ingredients:

Unfiltered apple cider vinegar
Instructions:

Figure out which of the problem areas to target with this treatment.
Wash this area thoroughly.
Soak a cotton ball in the apple cider vinegar.
Rub the apple cider vinegar on the problem area.
Leave the apple cider vinegar on the skin overnight.
Make sure to take a shower first thing in the morning and wash off the skin where the apple cider vinegar was applied.
From the Inside-Out
This is not the only way apple cider vinegar can be used to treat excessive sweating. Believe it or not, apple cider vinegar can help reduce sweating when it is taken internally, commonly by mixing it with water and drinking it down. A little bit of apple cider vinegar can be taken orally each day.

Ingredients:

2 tsp. apple cider vinegar
1 tsp. raw honey
1 glass water
Instructions:

Drink this once a day on an empty stomach.
For Feet
Apple cider vinegar can also be used by people whose feet have a big problem with excessive sweating. For this remedy to be effective, it must be completed every day.

Ingredients:

1/2 cup apple cider vinegar
4 cups water
Instructions:

Pour the water in the apple cider vinegar into a foot tub.
Soak feet in it for 20 minutes.
Baking Soda
Many people like to use baking soda as a home remedy for foul odors and skin conditions caused by excessive sweating. Baking soda will not actually make the body sweat less, but it is an excellent deodorant and can help keep people with hyperhidrosis from getting any skin conditions related to excessive sweating. It is best to use it in combination with another of the home remedies on this list. Another benefit of baking soda is that it's much less expensive than anything available to buy at a store. People who want to use baking soda as a natural deodorant should follow the instructions below.

Ingredients:

1/2 cup cornstarch
1/2 cup baking soda
2 to 3 drops of lavender essential oil
Instructions:

Mix the ingredients together in a bowl.
Clean armpits thoroughly.
Apply the mixture using a damp cloth.
Allow the mixture to dry.
Coconut Oil
Coconut oil is good for many different conditions, making it one of the most popular ingredients for home remedies. It can also be used for excessive sweating. Many people who use coconut oil for excessive sweating simply rub it on the problematic areas of their body. People who have specific areas that are serious problems, like their feet or armpits, may want to use more coconut oil and concentrate on these areas.

People trying this remedy should keep in mind that coconut oil will not stain clothes as long as only a relatively small amount is used and the oil is massaged thoroughly into the skin. An added benefit of coconut oil is that it has a fragrance many people find pleasant.

Coconut Oil Deodorant
One great recipe for coconut oil deodorant includes arrowroot starch to fight sweat and odors.

Ingredients:

2 tsp. shea butter
3 tsp. baking soda
3 tsp. coconut oil
2 tsp. arrowroot starch
3 drops lavender essential oil
Instructions:

Melt the coconut oil and shea butter over medium heat.
Take the mixture off of the heat and add the arrowroot starch and baking soda.
Mix these ingredients well.
Add lavender oil and mix.
Put the mixture in a jar and allow it to cool.
Black Tea
Believe it or not, black tea can help a great deal with excessive sweating problems. Black tea has a high concentration of tannic acid in it. It has much more tannic acid than other types of tea. Tannic acid is both an astringent and an antiperspirant. The astringent mechanism can constrict the sweat glands, which can greatly decrease sweating.

Ingredients:

2 bags black tea
3 cups simmering water
clean washcloth
Instructions:

Make the tea as normal by putting the tea bags into the simmering water.
Allow it to steep for 10 to 15 minutes, somewhat longer than if someone was actually going to drink the tea.
Dip the washcloths into the tea.
Dab the tea-soaked washcloth onto any problem areas.
Sage
Sage can also be an excellent home remedy for excessive sweating problems. It is commonly consumed as a tea or taken as a pill. The specific properties that help sage be an effective home remedy for hyperhidrosis are the antibacterial and antifungal functions of the substance. This helps reduce the amount of bacteria under the arms and on the feet that can often lead to excess sweating. Also, sage leaves contain tannic acid, which allows the herb to constrict sweat glands and reduce sweating just like black tea.

Perhaps the easiest way to take advantage of sage's antiperspirant qualities is to make a tea.

Ingredients:

1 tsp. dried sage leaves
2 cups water
Instructions:

Heat up a cup of water until it's simmering.
Steep 1 or 2 teaspoons of sage in the water for 7 minutes.
Apply cooled tea to problem areas.
Witch Hazel
Witch hazel is another natural remedy that is known to be very effective in fighting excessive sweating. Witch hazel contains many beneficial ingredients, including but not limited to the tannic acid also contained in black tea and sage. It is a very strong astringent. It is commonly used in aftershaves for its astringent properties. One can certainly use witch hazel for facial sweating, but it can also be used on other parts of the body. Witch hazel does not need to be made into any sort of a solution or paste. It can be applied by itself. However, people should make sure not to apply too much as it is very strong and can easily dry out the skin. Witch hazel doesn't even have to be rinsed off unless it is irritating the skin.

Aloe Vera
Aloe vera gel is a well-known home remedy for sunburn. However, it can also be used for issues of excessive sweating. There are two main kinds of aloe vera that are often used for hyperhidrosis. These are aloe vera juice and aloe vera gel. If some aloe vera juice is on hand, using it to combat sweating is very easy. All that must be done is dipping a clean cloth into the juice and rubbing it onto the affected areas. However, if people prefer to use aloe vera gel, the process is a little more complicated. Simply follow the instructions below.

Ingredients:

1 cup aloe vera gel
3 cups water
Instructions:

Stir the aloe vera gel and the water together until a thoroughly mixed, light-green liquid is produced.
Get a clean cloth and submerge it in the juice.
Apply the cloth to all affected areas.
The aloe vera juice does not need to be rinsed off.

Source:
iherb.com

Ginger and Heavy Menstrual Bleeding

Excessive menstrual bleeding, or menorrhagia, is a common female complaint that may be entirely prevented by a simple herbal prescription – capsules of ginger. The chief cause of functional menorrhagia (i.e., not caused by the presence of uterine fibroids or endometriosis) involves abnormalities in the biochemical processes of the endometrium (the lining of the uterus).

One abnormality commonly found is an alteration in arachidonic acid metabolism. This fatty acid is derived from meat and dairy sources and is converted to hormone-like compounds known as prostaglandins. The endometrium of women who have menorrhagia concentrates arachidonic acid to a much greater extent than normal. The increased arachidonic acid release during menstruation results in increased production of prostaglandin E2 (PGE2), which not only leads to excessive bleeding, but also menstrual cramps.

Background Data:
Historically, the majority of complaints for which ginger (Zingiber officinale) was used concerned the gastrointestinal system as well as pain and inflammation. Ginger is generally regarded as an excellent carminative (a substance that promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance that relaxes and soothes the intestinal tract). Several double-blind studies have shown ginger to yield positive results in a variety of gastrointestinal issues, especially those related to nausea and vomiting.

In regards to pain and inflammation, numerous clinical studies have supported this use with positive results in various forms of arthritis, chronic low back pain, muscle pain, and painful menstruation.

Ginger has been shown to produce equal results in reducing migraine headaches as the drug sumatriptan (Imitrex), but without the side effects like nausea, dizziness, drowsiness, muscle weakness, heart attacks and seizures.

Ginger has shown to produce profound effects on prostaglandin metabolism including reducing PGE2, the prostaglandin implicated in excessive menstrual blood loss and menstrual cramps (dysmenorrhea). This effect suggests a potential use in heavy menstrual bleeding.

New Data:
In order to assess the effects of ginger on heavy menstrual bleeding (HMB), 92 young women aged 15–18 years were enrolled in a double-blind study. These young women met the following criteria:

Had regular menstrual cycles
Experienced HMB that was clinically verified during the first three assessments cycles prior to the intervention.
And, did not have any of the following exclusion criteria:
Did not have irregular menstrual cycles;
Were not diagnosed with any gynecological diseases such as endometriosis, ovarian cysts, etc.;
Were not any taking regular hormonal medications or NSAIDs;
 infection or pelvic inflammatory disease;
 and overweight/obesity (BMI > 25) or underweight (BMI < 18.5)
The women took either a 250 mg of dried ginger capsule or a placebo capsules three times daily starting from the day before menstrual bleeding until the third day of menstrual period (for four consecutive days). The women were then followed for three additional consecutive menstrual cycles.

Results were determined by having the women assess blood loss through a Pictorial Blood Assessment chart with the following scoring system:

Pads: 1 point for each lightly stained towel ; 5 points for each moderately soiled towel; 20 points if the towel is completely saturated with blood.
Tampons: 1 point for each lightly stained tampon; 5 points for each moderately soiled tampon; 20 points if the tampon is completely saturated with blood.
Clots: 1 point for small clot; 5 points for large clot.
For the three menstrual cycles prior to the treatment period, the average score for both groups was 113. During the treatment period, the level of menstrual blood loss dramatically declined during the three intervention cycles in ginger by 46% while the placebo group only dropped by 2% (p<0.001).

The researchers concluded, “ginger may be considered as an effective therapeutic option for HMB.”

Commentary:
There are a couple other important considerations in menorrhagia. The first issue is iron deficiency. With increased menstrual blood loss, many women with menorrhagia will experience low iron levels. Interestingly, low iron levels can also cause menorrhagia creating a positive feedback loop. Therefore, in any woman with menorrhagia, it is important to rule out low iron stores by getting a blood test for serum ferritin (an iron-binding protein that reflects total body iron stores). Iron supplementation is indicated in any woman with a serum ferritin below 60 ng/ml.

Next, as menorrhagia is associated with increased arachidonic acid availability in the uterine lining, it makes sense to decrease the intake of animal products and increase the intake of omega-3 fatty acids and other beneficial oils. Consuming higher intakes of fish, nuts, and seeds and supplementing with fish oils may yield beneficial effects by reducing the tissue levels of arachidonic acid. A dosage of fish oils to provide 1,000 to 3,000 mg of EPA+DHA is recommended.
Source:
-iherb.com

How to Lose Weight on a Part-Time Diet

Is cutting calories only some of the time the secret to achieving your weight-loss goals? Here's the lowdown on the 5:2 Diet, time-restricted feeding, eating vegan before dinner, and more part-time diets.

You know what dieting demands: cut calories, go hard on veggies, exercise, and repeat, well, forever. But what if you could hit pause on dieting once in a while, but still reap weight-loss benefits?

That’s the premise of part-time diets. “ ‘Part-time dieting’ is an umbrella term for eating styles that let you be flexible with the hours, days, even weeks that you cut calories,” explains Courtney Peterson, PhD, assistant professor in the department of nutrition sciences at the University of Alabama at Birmingham. And recent research is starting to uncover how different methods may make it easier to shed pounds and improve health.

No, dieting part-time doesn’t mean you can go crazy on burgers and fries when you’re not watching your calories as closely—and there’s no one-size-fits-all plan. Here, our experts dive into ways you can try this trend and how to customize it just for you.

The fasting-mimicking diet
Despite the name, the fasting-mimicking diet (FMD) doesn’t actually involve fasting. You restrict your calorie intake for five consecutive days, every three to four months, on average. The evidence behind the method: In a clinical trial, when healthy adults did FMD (eating around 1,100 calories on the first day, and about 750 calories on days two, three, four, and five) once a month for three months, they saw drops in body weight, total body fat, and blood pressure, while the people who followed a normal diet did not. How does it work? FMD puts the body in a fat-burning, ketogenic mode over the "fasting" period, explains Valter Longo, PhD, professor and director of the Longevity Institute at the University of Southern California and author of the new book The Longevity Diet ($27; amazon.com). "The average healthy adult can do an FMD cycle a few times a year and reap the benefits,” says Longo, who worked on the aforementioned trial. The caveat: Any diet that involves fasting or major eating changes is not recommended for pregnant or breastfeeding women. And it’s always a good idea to talk to your doc before making significant diet changes.

Time-restricted feeding
The time-restricted feeding (TRF) concept is simple: Narrow the window when you consume food. A recent small study conducted by Peterson with the Louisiana State University’s Pennington Biomedical Research Center suggests that eating within a six-hour window may boost fat burn. Two other small studies found that even eating meals within an eight-hour period may promote fat loss. If this narrow time frame sounds like a freaky fad diet, don’t worry—Peterson says that a 10-hour window, like 8 a.m. to 6 p.m., is very doable and still works.

Keep in mind that shifting your entire meal schedule can be a tricky behavioral change. “Fasting isn’t for everyone,” says Stephanie Middleberg, RD, owner of Middleberg Nutrition in New York City. “I am a fan of people working on eating less at night. Even stretching your fasting period from 8 p.m. to 8 a.m. could have tremendous benefits.”


Two-week cycling
A study in the International Journal for Obesity found that obese men who dieted two weeks on, then two weeks off for 30 weeks lost more weight than those who dieted continuously. These intermittent dieters kept the weight off for the long term, too. The mechanism at play isn’t totally clear, but it’s possible that “the body may not fully adapt to intermittent dieting in a way that would permanently slow down your metabolism,” Peterson says.

You don’t even have to do two-week cycles. "We don’t know at this point what the ideal schedule is," Peterson notes. “To a degree, I think the scheduling depends on the person and her preferences.” So if, say, one week on, two weeks off seems more realistic for you, it’s fine to tweak the format to fit your needs. Peterson recommends giving it a couple of months for your body to adapt.


Before you try this on-off strategy, remember this: You can’t eat whatever you want during your no-dieting period. "Consuming 5,000 calories just because it’s a ‘free’ week is not efficient. You still want to think about filling your body with whole foods," says Jennifer Cholewka, RD, senior clinical dietitian at the Mount Sinai Hospital in New York City.

Going vegan... until dinner
Popularized by the book Eat Vegan Before 6:00, by Mark Bittman, this scenario eliminates all animal products and focuses on eating vegan protein sources, vegetables, whole grains, and healthy fats until your evening meal. Plus, swapping animal protein for vegan sources slashes calories and saturated fat and has real weightloss potential. "When my clients break from consuming animal protein at all meals, they also realize how full they get when reintroducing it, so they often have a lot less at one sitting," Middleberg says.


On the flip side, she points out that you need to make sure you’re still getting enough protein, carbs, and fat during the day so you aren’t ravenous at dinner and end up overeating.

The 5:2 diet
This plan is named after a book by the same name. (Benedict Cumberbatch and Jimmy Kimmel have both tried it.) A few studies have linked the regimen—which calls for eating normally five days of the week and only 25 percent of your typical calorie intake for two days of your choice—to weight loss and lower insulin levels. “If I were to try any part-time diet, the 5:2 plan would be my pick,” says Cholewka.

"You’re responsible for remembering your eating schedule and keeping an eye on calorie counts, but you aren’t burdened by strict food lists." However, keep in mind that, as your body adjusts, you may feel the effects of hunger more acutely, she adds.

Worried that severe restriction will get to you? Peterson reversed the plan a bit for herself. "In the past, when I lost weight, I did an approach where five days a week I would cut down about 15 percent of my calories," she explains. "Then I would eat healthy but normal for two days each week."

Source:
-health.com

Arthritis - Natural Pain Management

Arthritis is a condition that has affected humans since the beginning of time.  Before the advent of modern pharmaceuticals, those who were afflicted did not simply suffer endlessly from pain, but utilized nature’s herbs and organic foods to help minimize the associated pain.

"Arthritis" comes from the Greek word arthron, which means joint and the Lain word itis, which mean inflammation. Therefore, arthritis means “inflammation of the joint”.  In general, there are two main types of arthritis. The first is osteoarthritis (~95%) and the second is rheumatoid arthritis (~5%).

Osteoarthritis
Osteoarthritis usually results from general “wear and tear” of the joints. It results from destruction of cartilage, which acts as a cushion that covers the bone. Early signs of osteoarthritis may begin when an individual is around 40 years old and can progress as one ages.  The joints can be tender but are rarely swollen.

Joint trauma, at any age, can also lead to osteoarthritis in the affected joint. When my son Joshua was in the sixth grade, he broke his elbow playing basketball.  He underwent surgery to have a pin placed, so the bone could be put back in place. At age 19, he had a mild form of arthritis in his elbow joint.  The pain and stiffness are worse during the cold weather, and his elbow aches and locks up sometimes. Unfortunately, he may have to deal with this for life. However, he does notice improvement when he eats healthier and when he takes fish oil supplements or cod liver oil.

Osteoarthritis is the primary type of arthritis for which senior citizens visit their doctors.

Rheumatoid arthritis
Rheumatoid arthritis is the result of an autoimmune condition in which one’s immune system attacks the lining of the joints. This results in destruction of the cartilage and can occur at any age.  There is even a form called Juvenile Rheumatoid Arthritis (JRA), which can affect children.  It begins over the course of a few weeks or months with morning stiffness usually persisting for more than an hour. Many patients will have associated intestinal issues and, overall, may feel fatigued and unwell.

Studies show that up to 60 percent of those diagnosed with rheumatoid arthritis have tried Complementary or Alternative Medicine in an attempt to treat their condition.

Regardless of the type of arthritis a person has, the result can be trouble getting around on a daily basis. Arthritis can cause significant disability for the person afflicted.

I first learned about the use of diet in reducing symptoms of rheumatoid arthritis when I was in medical school. When I was a third-year medical student at the Ohio State University School of Medicine, I had a patient who was admitted to the hospital for pneumonia. Unfortunately, he also had severe rheumatoid arthritis. He asked if I could get him a can of pineapple chunks.  I considered this a strange request and asked him why he wanted this particular food.  He told me that a few years prior, he had been diagnosed with rheumatoid arthritis and was taking NSAIDs and methotrexate for his condition. However, he stated that those medications did not provide much relief. He went on to explain that a can of pineapple chunks, when taken daily, did more to reduce his pain than any prescription medication. 

A quick trip to the medical library and some research taught me that pineapples are rich in bromelain, a natural anti-inflammatory. If eating a can of pineapples each day is not desired, fortunately, there is a supplement that can be taken instead.

Arthritis Symptoms:
Joint pain
Joint swelling
Joint stiffness
Joint redness
Joint deformity
Loss of joint function
Additional Symptoms Seen in Rheumatoid Arthritis
Unstable joint
Joint swelling
Overall fatigue
Intestinal issues (very common)
Elevated markers of inflammation in the blood, such as CRP (C-reactive protein)
Conventional Therapy
Acetaminophen (Tylenol, Paracetamol) – While helpful for some, these medications when taken for prolonged periods of time can put extra stress on the liver and lower glutathione levels.
NSAIDs (Non-steroidal Anti-inflammatory Drugs) - Ibuprofen (Motrin, Advil), Naproxen (Aleve, Naprosyn), Diclofenac, Indomethacin, and Celecoxib (Celebrex) are helpful in the short-term. However, these medications increase the risk for kidney disease, heart attacks and strokes according to the Federal Drug Administration (FDA), who oversees pharmaceutical drug safety in the United States.
Topical pain medications – These may be “safer” medications. Applied topically, they go directly to the area affected. These include over the counter medications such as Aspercreme, capsaicin or low dose lidocaine.  In many countries, a prescription is needed for topical diclofenac, ketoprofen, high-dose lidocaine and ketamine.
Narcotics (codeine, tramadol, hydrocodone, morphine, oxycodone) - Derived from the opium poppy. Overuse of narcotics is an epidemic in the U.S., where up to 30,000 people die each year from these medications. When used appropriately for short term, they can be helpful but are highly addictive. Long-term use may actually increase pain and increase risk for a person to stop breathing.
Joint injections using corticosteroids or hyaluronic acid (Synvisc), a substance that comes from chicken combs – The cost of the corticosteroid shot is less than $200 while the hyaluronic acid injections require 3 shots and cost up to US $1,300. The benefit is short-lived, usually few months.
Rheumatoid Arthritis Drugs:
NSAIDs (Non-Steroidal Anti-inflammatory Drugs) – See above. Side effects include kidney disease, heart attacks, strokes and bleeding stomach ulcers.
Acetaminophen (paracetamol, Tylenol).
DMARDs (Disease Modifying Anti-Rheumatic Drugs) Methotrexate and Sulfasalazine
Biologics or immune modulators may be used. These drugs increase risk for cancer and life-threatening infections.
Nutritional Approach
Consuming a primarily plant-based diet is the best for reducing chronic inflammation and pain in the joints.
Studies demonstrated that the Mediterranean diet can be helpful in reducing joint inflammation.
A study in the Lancet showed when patients went on a vegan, gluten free diet for three to five months and then switched to a lactovegetarian diet significantly reduced joint pain for up to 1 year.
Limiting animal-based products such as beef and chicken helps reduce pain.
Avoid sugars, trans-fats (hydrogenated oils), arachidonic acid (found in meats and eggs, consume rarely), which cause more inflammation and therefore more pain in your joints.
Reach your optimal weight, which is a BMI < 25. Carrying excess weight places more stress on your joints. Extra weight also increases inflammatory proteins (cytokines) in your blood resulting in more pain.
Fruits, vegetables and whole grains contain phytonutrients, which decrease inflammation and therefore pain. Aim for 5-9 servings per day.
Some people are sensitive to a class of foods called nightshades. When you eat these, joint pain may worsen. These include potatoes, tomatoes, eggplant and tobacco.
People with food sensitivities may have increased joint pain with dairy, wheat (gluten sensitivity) and nightshade vegetables (tobacco, tomato, white potato, bell pepper).
Do a two-week elimination diet to see if these foods are associated with your joint pain.
Alternative Therapy
Acupuncture and Qigong may help with knee arthritis pain
Mindfulness and meditation is helpful in minimizing pain associated with osteoarthritis and rheumatoid arthritis
Tai Chi has been shown to be helpful in alleviating knee pain among other issues.
Yoga has been shown to lessen joint pain in those with Rheumatoid and Osteoarthritis.
Primary Nutritional Supplements for Inflammation
Curcumin/Turmeric - Studies show this herb to be helpful in reducing pain for both rheumatoid and osteoarthritis. Scientists have discovered that this herb does things similar to multiple blockbuster prescription drugs since it modifies NF-κB signaling and reduces pro-inflammatory chemicals such as  COX-2 and 5-LOX.
Omega 3 Fish Oil (EPA/DHA) - 500 mg (a minimum of 500 mg per day up to 2,000 mg per day). Studies show essential fatty acids help improve pain and reduce use of NSAID. Studies also show a reduction of joint stiffness when fish oil is taken daily.
Nigella Sativa (Black cumin seed oil) - A medicinal herb shown to reduce inflammation in both rheumatoid arthritis and osteoarthritis   It does so by inhibiting inflammatory chemicals called  interleukin-1, 6 and nuclear factor κB.
Boswellia - At 50 mg minimum per day, this Ayurvedic herbal supplement can help and reduce pain and inflammation markers, like CRP in rheumatoid, and reduce pain osteoarthritis.
Ginger - At 25 mg minimum per day, ginger can help reduce inflammatory markers and pain in osteoarthritis. Ginger is a COX inhibitor, meaning it works similar to ibuprofen and naproxen to reduce pain  and inflammation.
The above supplements can be taken separately or taken in a combination nutraceutical supplement.

Additional Nutritional Supplements to Consider
Glucosamine-Chondroitin Sulfate has been shown to reduce knee pain, according to a large review that compared 4,900 patients who took the supplement vs 4,100 who took a placebo
SAM-e is also effective in lowering pain associated with arthritis. Take 400 mg 2-3 times per day.
Bromelain is an enzyme extracted from pineapples. Take 500 mg 2-3 times per day to reduce joint inflammation
White Willow Bark is used by Native Americans for fever and pain. Take as directed on the label.  Contains salicin, the compound aspirin comes from.  Do not take this herb if you take aspirin or NSAIDs drugs.
Vitamin D – 5,000 IU daily. Studies show that those with higher levels of vitamin D are less likely to develop rheumatoid arthritis, and routine consumption also reduces pain.
Probiotics, specifically lactobacilli, may help reduce symptoms of rheumatoid arthritis.

Source:
-iherb.com

Homemade Cough Syrup, Throat Spray and Cough Drops

Try these three recipes for homemade cough and sore throat relief.

Winter is on the way, and it brings all sorts of germs along with the colder weather. The common cold, influenza, and strep throat can all leave a person's throat dry, scratchy, and uncomfortable. Instead of paying a lot of money for over-the-counter cold remedies that may cause unwanted side effects or contain questionable ingredients, it is possible for someone to make homemade remedies that are just as effective as those found in the store.

Making cough syrup, cough drops, and throat sprays at home enables people to know exactly what is going into their bodies. There will be no need to worry about questionable ingredients, potential allergens, or bothersome side effects. Homemade remedies for coughs and sore throats cost practically nothing to make while offering the same benefits as their flashier, more expensive drugstore counterparts.

Homemade Cough Syrup
Homemade cough syrup is an ideal way to soothe a sore, irritated, and dry throat. It coats the lining of the throat, helping to reduce symptoms such as coughing and the resulting irritation. Cough syrup also helps relieve a sore throat that results from post-nasal drip. Most over-the-counter cough syrups contain dextromethorphan, which is a chemical cough suppressant. It can cause many unpleasant side effects, such as dizziness, nausea, and constipation or diarrhea. Therefore, many people prefer a more natural remedy.

This recipe includes olive oil, which reduces inflammation and helps coat the throat. The honey helps suppress coughing, especially the nagging type that keeps a person up at night and interferes with getting a good night's sleep. Any type of honey will do, but buckwheat honey is thought to be the most effective at reducing nighttime coughs in children. Lemon is the third ingredient in this homemade cough syrup. It contains vitamin C, which is a key booster of the immune system, reduces inflammation, and has antimicrobial properties.

Ingredients:

1/4 cup olive oil
3/4 cup raw buckwheat honey or your choice of honey
juice from three freshly squeezed lemons
Instructions:

Add all of these ingredients to a small pot. Turn the burner to a medium-heat setting. Slowly stir and heat until steaming. Remove the pot from the heat and allow the mixture to cool to room temperature.
Pour the liquid into a mason jar or other kind of jar with a tight-fitting lid. Store the cough syrup at room temperature on the countertop for up to one and a half months or in the refrigerator for up to three months. This recipe makes 32 servings.
For the best results, warm and stir the syrup before using. It should be taken at the first sign of a cold. This home remedy is also effective on coughs and sore throats that are triggered by seasonal allergies. Take 1 tablespoon as needed for coughing. This syrup is safe for children ages 6 months and older.

Homemade Throat Spray 
A sore throat spray is another handy tool to have around for the inevitable cold and flu season. Homemade sore throat sprays are safe for children and adults. This spray is easy to use, and people can keep bottles of it at work to reduce the symptoms of an irritated throat after putting on a presentation or talking a lot in a meeting.

This spray not only soothes the discomfort of a sore throat, but it also helps to fight off the bacteria that live in the warm, wet throat environment and actually cause the inflammation. This recipe contains several essential oils, including lemon. This antioxidant oil has antibacterial properties and vitamin C. The peppermint essential oil reduces inflammation and also has antimicrobial effects. Eucalyptus essential oil is energizing and helps to eliminate bacteria from the throat. Clove essential oil helps to loosen mucus and provides a good flavor to the spray.

The raw honey coats the throat, reducing pain when swallowing. Raw apple cider vinegar provides antibacterial and antifungal properties to help prevent throat infections. The sea salt contains important trace minerals, which help to prevent dehydration and restore a proper electrolyte balance. Cayenne pepper brings a natural heat that assists the body with fighting off bacteria, and tea bags contain important antioxidants that help to flush out infections.

Ingredients:

3/4 cup of water
2 bags Traditional Medicinals Throat Coat tea bags or your choice of tea
1 Tbs. raw buckwheat honey or your choice of honey
1 Tbs. sea salt
pinch of cayenne pepper
2 Tbs. raw apple cider vinegar
4 drops lemon essential oil
2 drops peppermint essential oil
2 drops eucalyptus essential oil
2 drops clove essential oil
dark glass spray bottles
Instructions:

Boil the water. Steep the tea bags in the water until the water is just above room temperature. Remove the tea bags and add the honey, sea salt, and cayenne pepper. Stir the mixture until the ingredients are completely dissolved. The thick, raw honey may require whisking.
Add the apple cider vinegar and essential oils. Use a funnel to pour the mixture into the dark glass spray bottles. The recipe makes about 100 servings of throat spray.
If the throat spray is being made for children, it is still effective with lower amounts of the essential oils. For a stronger throat spray for adults, add a few more drops of the oils. The dark glass spray bottles are needed in order to keep the essential oils active in the presence of light, which can degrade their antioxidant properties. This recipe makes 6 ounces of spray. Store it in the refrigerator for up to three months or in a dark, cool cabinet for up to a month and a half.

Shake the bottle before each use. This throat spray can be used daily during the cold and flu season as a preventive measure. It can also be used at the first sign of a sore throat. One serving is one push on the spray button.

Homemade Cough Drops
Homemade cough drops are another good way to soothe a sore throat. They are portable and can be packed into a small tin or container and taken along when traveling, going to work, or running errands. Not only do they taste good, but they also can relieve irritated, dry throats and quiet persistent coughs.

These drops contain raw honey, which reduces irritation and inflammation. Using raw honey that is locally harvested might also help to lessen symptoms in people that are allergic to pollen. This homemade remedy also includes cinnamon, which has been used in natural remedies for centuries and is known to reduce cold and flu symptoms.

The coconut oil in these drops is a healthy fat and contains lauric acid, which is an antiviral and antibacterial agent. It also boosts the immune system. Coconut oil provides a coating on the inflamed lining of the throat, which could help to lessen the pain when swallowing. This ingredient also mitigates the effects of a dry throat and reduces the frequency of coughing.

Ingredients:

1/2 cup room temperature coconut oil
1/2 cup raw honey
1 tsp. organic cinnamon
Instructions:

Scoop the coconut oil into a mixer bowl and beat until it is whipped and fluffy. Add the honey and cinnamon and continue whipping until mixed.
Pour the mixture into small ice cube trays. Freeze the drops in the trays until they are hard. This process takes about 20 minutes. Pop the cough drops out of the ice cube trays. Store them in an airtight container in the refrigerator for up to a week.
These drops are safe for people ages 5 and older to use at the first sign of a sore throat, cough, or cold. This recipe yields 20 to 25 homemade cough drops.

Source:
-iherb.com

The Top 16 Superfoods to Incorporate into Your Diet

Superfoods are a group of foods rich in vitamins, minerals, and plant-based nutrients with antioxidant properties called phytonutrients. Corporate food companies have gone to great lengths to create and market foods that have little to no nutritional value, what we usually refer to as “junk food”. The products are created by food scientist and designed to be addicting, and it's worked—many people in the United States and a growing number of countries around the world are eating processed foods, which increases the risk for many diseases.

Ideally, one should focus on eating a diet full of fruits and vegetables. Adding superfoods is part of the equation and can help you on your journey towards health and happiness.

Zenbu Shake
Zenbu means “everything” or “all” in Japanese. Zenbu meal replacement powder is so named because it contains a wide variety of vitamins, minerals, and phytonutrients, which provide quality, high-grade nutrition. Many consume Zenbu for breakfast as it helps stabilize blood sugar. Zenbu also contains protein, trace nutrients, digestive enzymes, prebiotics, and probiotics.  Each serving is only 110 calories, making it a great choice for those wanting to shed a few extra pounds.

Zenbu contains over 70 superfoods and nutrients. The Organic ROY-G-BIV proprietary blend used to manufacture this meal includes spinach, banana, mango, carrot, acai, blackberry, blueberry, chlorella, alfalfa, wheatgrass, ginger, turmeric and more. All ingredients are considered superfoods.

Zenbu also contains:

A proprietary organic Seed and Sprout Blend (flaxseed, chia seed, quinoa and more)
An organic, full-spectrum Mushroom Powder Blend (Reishi, Maitake, Shiitake)
Lactobacillus Sporogenes, a probiotic (good bacteria)
Enzyme Blend (lipase, amylase, protease, bromelain and Papain)
Directions:  Take as directed on the label

Wheatgrass (Triticum aestivum)
Wheatgrass, which comes from the wheat plant, is a superfood rich in phytonutrients. Able to be cultivated indoors or outdoors, it grows in the United States and Europe. Wheatgrass is rich in vitamins, minerals, and antioxidants and can be used as a snack or meal replacement when consumed as a powder.

Wheatgrass is rich in:

Vitamin A
Vitamin C
Vitamin K
Selenium
Magnesium
Antioxidants such as phenolic acid and chlorophyll
Benefits of wheatgrass
Promotes detoxification in the liver by supporting the phase I and phase II pathway
Helps optimize immunity
Helps alkalize the body
Helps lower cholesterol levels
Higher antioxidant properties than most other vegetables
Wheatgrass is available in capsule and powder or as a liquid.  Directions: Take as directed on the label.

Goji Berries  (Lycium barbarum or Lycium ruthenicum)
Goji berries contain potent antioxidants. They are rich in phenolic acids, tannins, flavonoids, anthocyanins and certain vitamins.  Native to Asia, where they're commonly consumed, goji berries contain vitamin A and C, iron, and potassium—they are a great addition if your goal is to improve health.

Benefits of goji berries:
Anti-aging properties
Antioxidant properties
Help protect the brain from Alzheimer’s disease
Increases stamina, according to practitioners of Traditional Chinese Medicine
Helpful for those with diabetes
Lowers cholesterol
Help keep retina eye cells healthy
Goji berries can be taken as a supplement, as a dried berry fruit, applied topically on the skin, or consumed as a juice. 

Directions: take as directed on the label.

Cinnamon
Cinnamon is one of the most used spices, derived from a unique tree bark. It is used in traditional medicine, including Ayurvedic medicine, and by many cultures. The spice can be added to coffee, oatmeal, rice, and many other foods. It's been shown to have many health benefits.

Benefits of cinnamon:
Lowers blood sugar in those with diabetes
Anti-inflammatory properties
Antibacterial properties, including activity against MRSA (also known as Methicillin Resistant Staphylococcus Aureus)
Antioxidant properties
Liver protection
A 2017 study showed it may be helpful in the prevention of Alzheimer’s disease

Reduces fasting insulin in women with polycystic ovarian syndrome
Reduces LDL (bad) cholesterol
Reduces total cholesterol
Cinnamon is available in a supplement form, and as a cooking spice and essential oil. 

Directions:  Take or use as directed on the label.

Acai Berries (Euterpe oleracea)
The acai berry comes from the Amazon region of South America, where it has been consumed for hundreds of years by indigenous cultures as both a food and drink. This powerful fruit, rich in polyphenols and antioxidants, has become increasingly popular worldwide over the last decade.

Studies have demonstrated many health benefits of Acai:
Weight Management
Anti-inflammatory properties
Protects the heart
Helps improve circulation by dilating blood vessels
Antidiabetic properties
Helps lower cholesterol
Antioxidant properties
May help prevent Alzheimer’s disease according to a 2013 study (by inhibiting beta-amyloid deposits in the brain, the cause of Alzheimer’s)
Acai berry is available in both supplements and powder form. 

Directions: Take as directed on the label.

Maqui Berry (Aristotelia chilensis)
Maqui Berry is a deep purple fruit that grows wild in the southern parts of Chile. It is harvested for commercial use by the Mapuche Indians and has powerful antioxidant properties. Its ability to protect against oxidation comes from its high content of phenolic acids, flavonoids, and anthocyanins—specifically delphinidins, the strongest antioxidants of all anthocyanins. A 2017 study in Food & Function demonstrated that maqui berry, when consumed with a high-fiber diet, maintained high-level antioxidant capacity.

Maqui berry has the following:
Anti-inflammatory properties inhibit COX-2, according to a 2017 study. This is the same enzyme that pharmaceutical drugs such as celecoxib (Celebrex) target.
Antioxidant properties
Promotes vascular health through production of nitric oxide
Reduce vascular inflammation according to a 2015 study
Promotes growth of  beneficial bacteria in the gut according to a study in the International Journal of Molecular Sciences
A 2016 study concluded that Maqui berry helps improve blood sugar (glucose) levels in those with prediabetes
Anti-aging properties when applied topically
Maqui berry can be consumed as a supplement or as a powder, which can be consumed directly or added to a fruit smoothie.

Directions: Use as directed on the label

Bee Propolis
It’s commonly known that bees make honey—some may also be familiar with royal jelly, a common supplement made from a secretion that worker bees produce.  However, few know that bees also make propolis, a substance made by extracting specific ingredients from plants, beeswax, and flowers.  Propolis is also known as “bee glue”.

Propolis comes from the Greek words pro, which means “at the entrance to,” and polis, which translates to “community” or “city”.  Propolis is the glue used to keep a beehive together, and it has many substances within it.  Cardol and quercetin are two of many active ingredients found in bee propolis—these substances help provide its medicinal benefits.

The Incas of South America used propolis to fight fevers while the Greeks and Romans used it to heal wounds. 

Health benefits of bee propolis:
Lower blood sugar levels in diabetics, according to a 2017 study in the Journal of Integrative Medicine
Protection against diabetic kidney disease has been demonstrated using animal models
Antibacterial and antifungal properties
Antioxidant properties
Protects the liver from mercury toxicity
May protect against dental cavities
A 1995 study showed reduction in upper respiratory infections in children
Lowers total cholesterol levels in those with diabetes
Killed melanoma cancer cells in a laboratory study
Killed colon cancer cells in a laboratory study in 2017
While a few studies have shown bee propolis may be active against certain types of cancer cells, no human studies have been done to show any anti-cancer benefit.

Bee Propolis can be taken in supplement form, as an oral spray or topically on wounds to help prevent infection.

Directions: Take as directed on the label

Spirulina
Spirulina is an easily digestible nutritional supplement, which belongs to a family of blue-green algae and can be taken in a pill or powder form. Spirulina comes from a type of bacteria scientists call cyanobacterium, specifically arthrospira platensis.  Learn more about spirulina.

Spirulina contains a complete source of protein, vitamins, minerals and phytonutrients.

Benefits of Spirulina:
Anti-inflammatory properties
May reduce arthritis-related pain
Antioxidant properties
Lowers cholesterol levels
Lowers blood sugar in those with diabetes and prediabetes
Good source of zinc, which is important for skin health, a strong immune system and memory
Good source of B vitamins, which is important for nerve, brain, and heart health.  Since those who consume a vegetarian diet tend to lack vitamin B12, daily supplementation with spirulina can provide up to 60 percent of the recommended daily allowance (RDA) requirement for vitamin B12.
Contains gamma-linolenic acid (GLA), an essential fatty acid found in vegetables. It’s considered the healthy omega-6 oil and has anti-inflammatory benefits.
For those attempting to maximize their nutritional intake, adding spirulina to the diet is a good place to start.  Spirulina can be taken in supplement form or as a powder, which can be added to foods or a fruit smoothie.

Source:
-iherb.com

15 Natural Ways to Avoid a Urinary Tract Infection

Urinary Tract Infections, or UTIs as they are commonly called, are more common in women than men. In the United States, almost 500,000 people are admitted to the hospital each year due to complications of urinary tract infections. The most common complication is a bacterial infection of the blood. In the United States, almost 11 percent of women reported a urinary tract infection in the previous 12 months. In addition, it is estimated that one in two women will develop at least one urinary tract infection during her lifetime. Worldwide, tens of millions of women get a urinary tract infection each year.

Almost daily, I have at least one or two patients come see me for symptoms related to a urinary infection. Their symptoms include burning during urination, urinary frequency, urgency, back pain and sometimes even incontinence. In those over 65, a urinary infection can cause confusion and sometimes hallucinations, especially if the bacteria enter the bloodstream.

Who is at risk for infection?
There are many risk factors for developing a urine infection:

Women have greater risk than men
Women 50 years of age or more (post-menopause)
Prediabetes
Diabetes – Bacteria eats sugar. The more sugar one consumes and excretes, the more food for bacteria to eat and grow
Immunosuppression – A strong immune system is needed to fight off infection
Kidney stones 
Sexual intercourse – For women with frequent infections, emptying the bladder after intercourse can help with prevention
Certain birth control – The diaphragm, in particular, can contribute to UTIs
Use of a urinary catheter
Urologic procedure or surgery
Do Calcium Supplements Increase risk of a Urine Infection?
There is evidence in Urological Research, which suggests that elevated calcium ingestion may increase the risk of a urinary tract infection. Dr. Alan Gaby, in Nutritional Medicine, 2nd edition, recommends anyone taking up to 1,500 mg of calcium per day should divide their doses into two to three doses. Dr. Gaby advises that taking magnesium along with the calcium may be helpful. Suggested dose: Calcium 500 mg once or twice per day

Bugs that cause urine infections
Escherichia coli is responsible for 80 to 90 percent of urinary tract infections. Most E. coli bacteria are completely harmless when they are in the gut.  However, if the bacteria find their way into the urethra, a person may develop a urinary tract infection.

Other bacteria which cause a urinary infection include the Klebsiella, Enterobacter, Enterococcus, Proteus, Pseudomonas, Staphylococcus, Streptococcus, Serratia and Candida–a yeast.

Common Medications used to treat acute infections
Cephalosporins – Cephalexin (Keflex) among others
Trimethoprim-sulfamethoxazole  (Septra, Bactrim)
Nitrofurantoin (Macrobid)
Quinolones (ciprofloxacin, levofloxacin)
Six Ways to Avoid Infections
Wear cotton underwear
Drink plenty of water each day
Drinking cranberry juice daily may decrease recurring UTIs
Do not hold urine for prolonged periods of time
Wipe from front to back to help prevent bacteria from the anal area coming into contact with the urethra
Women should urinate after intercourse to help reduce risk
Prescription Medications for Urinary Tract Infections
Methenamine hippurate – A 1996 study showed that methenamine could be helpful in the prevention of infection. A 2014 study showed similar findings.
Some women at risk for a UTI after intercourse take a one-time dose of an antibiotic, which appears equally effective as a daily dose of antibiotics in the prevention of an acute urinary tract infection.
Hormone replacement – Oral estrogen replacement or vaginal estrogen application can be helpful in women who are postmenopausal. Discuss the risks versus benefits with your healthcare provider.
Primary Supplements
The most commonly used supplements to help prevent a urine infection are cranberry,  D-mannose, and vitamin C.  If those are not sufficient, many add some of the secondary supplements discussed below.

Cranberry
Cranberry supplements may also be helpful in the prevention of urinary tract infections and are cost-effective, according to a 2014 study in Clinical Infectious Disease.  A 2013 study in Nutrition Research confirmed the effectiveness of cranberry supplements in preventing recurrent urinary tract infections in those at risk. A 2014 study in the Journal of the American Geriatric Society showed those seniors at high risk who resided in long-term care facilities, such as a nursing home, were 26 percent less likely to have a urine infection if a cranberry supplement was taken. Molecules inside of the cranberry fruit help prevent, specifically, the E. coli bacteria from sticking to the bladder wall. Suggested dose: As directed on the label.

D-mannose
A 2014 study, which used a combination of D-mannose, cranberry and the probiotic Lactobacillus, showed benefit in preventing urinary tract infections. A 2017 study in the journal In Vivo showed that when combined NAC, D-Mannose and Morinda (NDM) helped in preventing urine infections. Another 2014 study in The World Journal of Urology concluded that D-mannose significantly reduced the risk of recurrent urinary tract infections. Suggested dose: 1,500 mg one to three times per day.

Vitamin C
A 1997 study in Urology showed oral vitamin C could be helpful in killing bacteria in the urine. A 2007 study demonstrated that pregnant women who took at least 100 mg of vitamin C per day were 56 percent less likely to have a urine infection when compared to women who did not take the vitamin C.  Suggested dose: 500 -1,000 mg daily or twice per day.

Secondary Supplements
Melatonin
Secreted by the pineal gland after the sun goes down, melatonin is a hormone that makes you sleepy. Some experience its effects by taking melatonin supplements. And while it helps many get a good night sleep, it might also help in preventing a urinary tract infection according to a 2015 study.   Suggested dose: 3 to 10 mg each night.

Vitamin D
Studies have shown that vitamin D has antibacterial properties. When blood levels are adequate, the body makes a protein called AMP (antimicrobial peptide). AMP prevents bacterial infections and possibly is effective against urinary infections, according to a 2017 study in Frontiers in Microbiology.  Suggested dose: 2,000 IU to 5,000 IU daily.

L-arginine
L-arginine is an important amino acid that is the precursor to nitric oxide (NO).  NO has been shown to have antimicrobial properties and, therefore, may be helpful in the prevention of urinary tract infections.  Suggested dose: 500 to 1,000 mg once or twice per day.

Probiotics
Some studies show that those who take routine probiotics orally can reduce their risk for recurrent urinary tract infections. A 2011 study of women using vaginal probiotic supplements showed benefit in the prevention of urinary tract infections. A 2013 study suggested that Lactobacillus may prevent urinary tract infections. Other studies, however, have not supported these findings. A 2015 study stated that the evidence of probiotics effectiveness was not sufficient.  Suggested dose: 5 billion to 100 billion units up to twice per day.

However, I do recommend anyone who is taking a daily antibiotic for prevention, or who is taking a course of antibiotics for an acute infection, to consume a probiotic supplement. At a minimum, this will help prevent antibiotic-induced diarrhea and yeast infections while promoting a healthy gut.

Herbs
Herbs have been used for thousands of years for various medical ailments.  Scientists are discovering new benefits daily.

Morinda Citrifolia
This medicinal plant has been used for thousands of years by Traditional Chinese Medicine (TCM) specialists. It is estimated that there are over 100 active ingredients in the herb.  A 2017 study showed the combination of D-mannose, NAC, and Morinda was useful in the prevention and treatment of urinary tract infections in women.

Berberine
According to a 2016 study in Microbiological Research, Berberine has also shown beneficial in killing a common bacteria (Enterococcus), which causes urinary tract infections. Suggested dose: Take as directed on label.

Garlic
Garlic, a vegetable, is known to have antibacterial properties. In those with recurrent urinary tract infections, routine consumption of garlic is often considered. The active ingredient in garlic responsible for its antibacterial properties is allicin according to a 1988 study.  Suggested dose:  As directed on the label.

Uva-Ursi
Also known as bearberry, this herb has been approved by the German Federal Institute for Drugs and Medical Device for urinary tract inflammation and is available by prescription in Germany. Other studies also have shown benefit.  Suggested dose:  As directed on the label

Other herbs which have scientific evidence of helping prevent and treat urinary tract infections include goldenseal, blueberry, green tea, curcumin, Rhodiola and Andrographis.

Decrease Risk of Urinary Tract Infections
Urinary Tract Infections (UTIs) are one of the most common infections a woman will experience in her lifetime. The majority are caused by the E. coli bacteria. There are several things that can be done to help prevent the infections, while antibiotics are frequently used to treat an acute infection. The strategies discussed are utilized by many so that an infection can be prevented from developing.  Drinking plenty of fluid, consuming a healthy diet and being optimistic are all important for a strong immune system.  Eat healthy, think healthy, be healthy.

Source:
-iherb.com