Theoretically, fish is an excellent food. It's high in protein and contains essential fatty acids that support your immune system, nervous system, brain function, and vision. But more and more news is showing how fish and fish oils can actually poison you.

That means you should avoid fish, right? Wrong. It just means you have to be careful! And this month, I'm going to show you how to eat fish, get all the wonderful benefits, and avoid the poisons.

As you know, our waters are polluted. Increasing numbers of fish have been found to contain pesticides and mercury. These toxins get stored in your fat cells where they're difficult to eliminate. Eventually, they can lead to serious health problems. The toxins in fish are even more dangerous for women than for men, since as we age, we tend to gain weight.

It's no longer easy to find fish that are free from contaminants. But you can find fish with fewer toxins. And you can rid your body of some of these stored contaminants.

Damage from mercury and pesticides

Mercury toxicity can lead to hearing loss (it may not be just aging), anxiety, low immunity, and reduced joy and enthusiasm. It can also cause symptoms that mimic multiple sclerosis.

Pesticides suppress the immune system, reduce libido, cause poor memory, contribute to Parkinson's disease, and can lead to cancer — especially breast cancer.

Some people are more sensitive to pollutants than others. The amount of contaminants that sickens a friend may not affect you. I know this all too well. Years ago, a friend and I shared sushi at a Japanese restaurant. She became ill afterward and I was fine. She never fully recovered. Did she eat a piece of raw fish that contained a parasite while my portion had none? Did she get a low dose of mercury that pushed her health over the edge? I don't know. But I never ate raw fish again.

Removing mercury and pesticides

Detoxification supplements in health food stores don't necessarily remove mercury or pesticides. These are stubborn toxins that are hard to eliminate. Chelating chemicals like DMPS and EDTA are harsh and can have side effects. They should be used only under the direction of an experienced doctor. Here are some safe detoxification products and programs.

MCP removes mercury: I'm impressed with modified citrus pectin's ability to bind to heavy metals and remove them from the body. But not all MCP works. One Russian study compared the ability of various forms of MCP to remove heavy metals. Some had larger molecules; some had smaller ones. PectaSol (800-308-5518), the supplement used in all the research studies, has smaller molecules and worked best.

Pectin products vary in price and effectiveness. Stick to the one proven to be effective. Take three to five grams of MCP a day for three to 12 months. This is the dosage that removed lead in people with an occupational exposure to mercury.

You can read more about MCP in my booklet on the subject. You can order this booklet by calling 800-728-2288.

Iodine removes mercury: When Dr. Guy Abraham began investigating iodine insufficiency in women, he thought he would find a connection between low iodine and both breast cancer and hypothyroidism. He did. Every woman he tested was low in iodine. But he also found that his iodine supplement, Iodoral, eliminated heavy metals in some women.

Dr. Abraham developed the only test that measures iodine sufficiency. This test is available through Dr. Jorge Flechas (828-684-3233). To get the iodine supplement Dr. Abraham developed for his research (Iodoral), you need this iodine-loading test first. It determines your need for iodine. If you want your mercury level checked as well, tell Dr. Flechas. This is an additional test at an additional cost. If your mercury is high and your iodine low, you can order Iodoral from Dr. Flechas who will monitor your condition.

Nutritional detox programs to remove either mercury or pesticides are available to your doctor through Thorne Research (800-228-1966) or Tyler Encapsulations, a division of Integrative Therapeutics (800-869-9705). The folks at either company will help your doctor design a safe and effective program for you. If you have no doctor to do this, ask either company for recommendations of experienced doctors in your area.

Dr. Sherry Rogers, MD is a doctor of environmental medicine with a wealth of information on detoxification. She has detailed information on mercury and heavy metal detoxification in her book Detoxify or Die (800-846-6687) — an excellent book for anyone with an accumulation of toxins.

Finding clean fish to eat

I don't think they exist anymore. But you certainly can find cleaner fish. The amount of pesticides in fish depends on how contaminated the waters are that they come from.

Here are some tips for finding cleaner fish:

Eat small fish: The larger the fish, the more mercury it is likely to contain. Avoid shark, swordfish, king mackerel, marlin, and tilefish. They are large fish high in mercury. The Environmental Protection Agency (EPA) recently added tuna steaks and canned albacore tuna to this list. Canned light-meat tuna has less mercury and is safer. Other cleaner fish include cod, haddock, and pollock.

Eat wild, cold-water fish, such as trout and salmon. The frigid waters where they live tend to be lower in contaminants. But be aware that rivers may contain industrial wastes or mercury residues from gold mining. Don't eat these fish exclusively.

Avoid farmed fish: They are often crowded and fed a diet lower in healthful fats than fish found in the wild. Farmed salmon was found to have higher concentrations of 13 pollutants than wild salmon. Some of these pollutants are associated with a higher risk for cancers. Skinning the fish before grilling it greatly reduced the toxins, but it didn't remove them. Hint: Atlantic salmon is farmed. Avoid it!

Eat only cooked fish: Raw and undercooked fish can contain parasites, worms, and flukes. Doctors have seen a huge rise in patients with parasites since sushi became popular. Parasites are expensive to identify and difficult to eliminate. Raw Pacific salmon and red snapper (Pacific rockfish) have been specifically linked to anisakiasis, a parasite infection from anisakid worms. But no raw fish is completely safe. If you love sushi, stick to cooked (eel) and vegetarian sushi.

Limit the amount of fish you eat to 12 ounces a week. The EPA also suggests you eat a variety of fish rather than one kind to reduce your exposure to contaminants.

Finding clean fish-oil supplements

Although I'm a vegetarian, I do take essential fatty acid supplements that contain fish oils. Why? After reading many studies over the years, I'm convinced they support my health. However, all fish-oil supplements I take are guaranteed to be toxin-free.

More companies than ever before know we don't want contaminated fish-oil supplements. Some are using expensive techniques to remove all detectable levels of mercury and pesticides. Only buy fish oils guaranteed to be free from these toxins. Women's Preferred Mixed Fatty Acids (included in Vitality Plus) is guaranteed free from contaminants (800-728-2288). So are fish oils from ProThera (888-488-2488), Carlson's, and Nordic Naturals (found in health food stores).

Fuchs, Nan Kathryn, PhD. Modified Citrus Pectin, Basic Health Publications, 2003.

Gittleman, Ann Louise, MS, CNS. Guess What Came to Dinner? Avery, 2001.

Jacobson, Michael F., PhD, et al. Safe Food: Eating Wisely in a Risky World, Living Planet Press, 1991.

Rogers, Sherry A., MD. Detoxify or Die, Prestige Publishing, 2002.

Two Missing Links in Osteoporosis Protection

You're taking your calcium — but not too much of it. And you're getting plenty of magnesium, boron, and vitamin D to drive that calcium into your bones.

You've eliminated large amounts of refined flour and sugar and stopped drinking colas. You even walk four or five times a week. So your bones should be strong, right? Well, maybe!

You still could be missing two important steps to help prevent osteoporosis: Doing resistance exercises and getting enough protein.

Muscle mass is directly related to muscle and bone strength. Building muscles through resistance exercises protects you from osteoporosis. It also helps with weight control. Here's why: The more total muscle mass you have, the more calories you burn — even when you're just sitting around or sleeping. When you increase your muscles you increase your metabolism.

As we age, exercise becomes more than important — it becomes essential. Aging causes our bodies to produce fewer hormones like DHEA and testosterone that help maintain muscles. The older we get, the more we lose muscle mass, quality, and strength. We also lose our balance, making it easier to fall and break bones.

Hormone therapy, like DHEA, can help. But taking any hormones without getting extensive blood, urine, and saliva tests can be dangerous. In some women, taking more than 10 mg of DHEA a day contributes to breast cancer. Instead, try these inexpensive solutions. They'll work for you if you're willing to make the necessary changes.

Get enough of the right exercise

Not all exercise protects your bones equally. Cardiovascular exercises (walking, running, stationary bike, treadmill) primarily strengthen your heart and lungs. Resistance exercises strengthen your muscles and bones.

Resistance training means pushing against gravity. This increases muscle strength and endurance. It also strengthens your muscles at each end where they attach to bones, making bones stronger.

Holding two- or five-pound weights and raising, then lowering your arms is one type of resistance exercise. But it's not enough. You need to work other muscle groups as well. You can buy large, inexpensive latex resistance bands ($8-$30) from most sporting good stores. Most include instruction booklets. Use these bands to strengthen your arms and legs. If you will use it and can afford the cost and space, you can buy a multi-purpose exercise machine like the Bow-Flex (around $800) that works both arms and legs. Or you can join a gym and use their machines.

My favorite home equipment for resistance exercises is small, light, and affordable. It's the OsteoBall — an inflatable ball with handles. The OsteoBall comes with a videotape and instruction booklet of simple resistance exercises that target all muscle groups, including the neck. More importantly, it comes with a dozen years of sound research. I've talked about the OsteoBall a lot in the past. It was designed by a rheumatologist and has been shown in scientific studies to protect against, and even reverse, osteoporosis. Ten minutes of exercise a day with the OsteoBall builds muscle and protects your bones. See the enclosed insert for more details.

The quality of your muscles indicate whether or not you're doing the right kind of exercise often enough. This is where protein comes in. Your muscles also reflect your protein intake. You see, there's no way you can have strong, toned muscles without eating enough protein. If you're doing the right kind of exercise and not eating much protein, you're fooling yourself. You may be healthy in other ways, but you're not protecting your bones.

Get enough protein

Eating protein once a day is not enough. Many of the women I counsel eat small amounts of protein once or twice a day. This won't support muscle strength and tone. You need as much as 15-20 grams of protein at each meal, at least for awhile. This is not easy for a vegetarian like me! But it's possible.

Here are some hints to help you increase your vegetable protein:

* Add a scoop of soy or rice protein powder to your morning cereal or juice.

* Choose the soy products highest in protein.

*One Boca brand meatless Italian sausage has 13 grams of protein, while a larger veggie burger may contain only 10 grams.

* Add beans, nuts, or slices of pressed tofu to salads. Even the small amount of protein found in beans is better than no protein at all.

High-protein diets

Any of the popular high-protein diets will give you more than enough protein to build strong muscles. But don't overdo animal protein. The hormones and pesticides most of these contain are harmful.

Tofu, and soy products, are high in protein and are good when you don't want all your protein to come from animal sources. Beans, even though they are high in carbs, are still a good source of non-toxic protein for anyone who is not overweight.

Getting enough protein helps prevent osteoporosis. Five hundred women (aged 65 to 77) proved this in a recent three-year study. Those who ate the most protein had significantly better bone density than those who ate the least. Don't fool yourself by thinking you can get away with eating protein only occasionally. You'll survive, but your bones won't be strong.

A final word

The three-year protein study is good news for all of us. It says that we can improve our bone health even if we start later in life. Bone is living tissue. It's always breaking down and being re-built. Fosamax and other drugs are not your only answer to good bone health. It's clear that osteoporosis can be slowed down, prevented, and sometimes even reversed with diet and exercise.

What are you waiting for? Begin by counting grams of protein and doing resistance exercises along with me today.

Lieberman, Shari, PhD, CNS, FACN. Dare to Lose, Avery Publishing, 2002.

Rapuri, P.B., et al. "Protein intake: effects on bone mineral density and the rate of bone loss in elderly women," Amer J Clin Nutr, June 2003, 77(6): 1517-25.

Health on a Shoestring: The Solution to Your Hot Flashes...

......Could Be in Your Garden

It's spring and you still have hot flashes.

They interrupt your day and wake you up at night, drenched. How will you feel when the hot weather comes?

Well, the answer to your uncomfortable heat and night sweats could be growing in your garden. If not, you still have time to plant some.

I'm talking about common garden sage (Salvia officinalis). Sage has been used since ancient times to stop hot flashes. And it works! Many herbalists know sage as the Hot Flush Herb for its ability to reduce all kinds of excessive perspiration.

Hot flashes are periods of sudden intense heat, while flushes include the obvious flushing or redness. Both are caused when your temperature control system, located in the hypothalamus part of your brain, doesn't work properly. While they usually last for a year or two, I've known patients who still have hot flashes 10 years after menopause.

Some believe that lower levels of estrogen and/or progesterone contribute to this temperature shift. However, we really don't know. There seems to be a hormonal component. Hot flashes may be caused by opiates in the brain controlled by hormones. Or they could be due to something else entirely.

While we don't know exactly what causes hot flashes, we do know how to stop them. Hormone therapy is one solution. But its side effects are causing many of us to run, not walk, in the opposite direction. Isoflavones from soy or red clover can reduce hot flashes through a weak estrogenic effect. And herbal formulas that include the herb black cohosh are often effective.

But my favorite solution is ordinary sage. It's been thoroughly evaluated and found safe and effective to reduce perspiration by an Expanded Commission E Monograph. This means a lot.

What these monographs mean

In the early 1990s, a group of German scientists and herbalists evaluated more than 300 herbs and herbal combinations for safety and effectiveness. These monographs were published by the Commission E in 1995 and permitted the herb to be sold throughout Europe as a nonprescription drug.

Commission E Monographs were not scrutinized as closely as American scientists and herbalists wanted. A group of expert herbalists, headed by Mark Blumenthal, executive director of the American Botanical Council, reviewed these monographs. These expanded monographs now contain the most objective, science-based information on herbal medicines available.

Herbal Medicine: Expanded Commission E Monographs is an excellent reference book for anyone interested in herbal science. You can order it through most bookstores.

Sage's usefulness

Sage is licensed in Germany as a medicinal herb tea for intestinal inflammation and night sweats, as well as for coughs and to improve memory. Its astringency may be why it works so well for excessive perspiration. There's more information on using sage to reduce hot flashes than any other herb. In my opinion, it should be in every formula for hot flashes and night sweats.


Using sage

If you have hot flashes, drink sage tea. It's the safest and least expensive solution. Pick sage leaves and make a tea to drink through-out the day. Sage is easy to grow, even in poor soil with very little water. If you don't grow sage, can't grow it in your area, or would rather buy it, you can find it in most health food stores.

One of my favorite herb tea companies, Traditional Medicinals, makes Female Sage tea. This tea contains sage and a variety of other cooling herbs. Unfortunately, this blend is being discontinued in a few months. You can get it through Natural Resources (800-747-0390) probably through May or June.

Steep the teabag — or one teaspoon of the dried herb — for five to 10 minutes. Drink three cups a day in between meals and increase this amount if you like to four or five per day. You may need less. Herbalist Susun Weed, author of New Menopausal Years the Wise Woman Way, found that just one serving can cool down some women within two hours and last for a day or more.

If you'd rather take a supplement, sage is included in Women's Preferred Hot Flash Formula (800-728-2288). In addition to sage, this supplement contains my favorite anti-hot-flash nutrient of all times, a bioflavonoid from citrus called hesperidin. Whether you'd rather drink a number of cups of sage tea every day for awhile or try a product with sage, this herb may be the solution to your uncomfortable heat.

Other Cooling Steps

Drink plenty of water throughout the day. Eat a lot of fresh vegetables and fruits. These have cooling properties.

Have one or two servings of tofu and edamame (green soy beans) a day. They contain a little natural plant estrogen that may reduce your hot flashes Avoid spicy foods, alcohol, caffeine, fatty foods, and sugar. They create heat. Wear natural fiber clothing that breathes like cotton, linen, and flax, rather than acrylics and polyester.

Blumenthal, Mark, senior editor. Herbal Medicine: Expanded Commission E Monographs, Integrative Medicine Communications, 2000.

Weed, Susun S. New Menopausal Years: The Wise Woman Way, Ash Tree Publishing, 2002.

Nutrition Detective

Heart Disease Worse for You Than Men

You've heard that postmenopausal women are at a higher risk for heart disease than men. One reason may be an over-emphasis on calcium. Unabsorbed calcium can cause blockages in the arteries of the heart. But there's another reason: A poorer outcome from bypass surgery.

In a study of nearly 300 heart patients, women did worse than men after coronary artery bypass surgery. They had more mental difficulties and found it was harder to do everyday chores than it was for men. Overall, women with heart disease had a lower quality of life.

To avoid heart disease, make sure you're not taking more than 500-800 mg of supplemental calcium, with at least equal amounts of magnesium. Follow my suggestions for a healthy diet. Dark green, leafy vegetables and dairy all contain plenty of additional calcium. The vegetables have magnesium, as well. And don't just think about exercising regularly. Do it! The quality of life you'll have tomorrow begins today.

"Women benefit less from bypass." The Lancet, vol 362, November 29, 2003.

Anti-Aging Nutrient Found

I've talked to you before about resveratrol, a nutrient found in grape skin and grape seed extract used to protect against cancer and heart disease. Now, a group of researchers at Harvard University have found it may actually slow down the aging process. Here's how:

Resveratrol is one of a small number of polyphenols, plant-based antioxidants, that increases the activity of a certain enzyme called Sir2 (one of the sirtuin family of enzymes). Sir2, in turn, stabilizes the DNA in cells. The more you slow down damage to DNA, the slower you age. The results of the study on resveratrol are similar to those found in calorie-restrictive diets. But few people want to be on a low-calorie diet forever. Taking resveratrol appears to give the same results.

Thousands of molecules were evaluated before the researchers found that resveratrol activated the Sir2 enzyme. Resveratrol extend-ed the life span of a yeast by 70 percent! That's a lot of bang for your buck. You can get resvera- trol in health food stores, or use Resveratrol Plus, a supplement with added bioflavonoids (800-728-2288). That's what I take.

Howitz, K.T. "Small molecule activators of surtuins extend Saccharamyces cerevisiae lifespan," Nature, published online, August 24, 2003.

Ask Dr. Nan

Q: Could you please give me the technique for the Clorox bath to remove pesticides, parasites, bacteria, and other contaminants from foods? — S.L., Lacombe, LA

A: Sure. I wrote about the Clorox bath in my first book, The Nutrition Detective (1985, now out of print), and my friend, Ann Louise Gittleman gave the formula in her book on parasites. Take half a teaspoon of Clorox (not any other brand of bleach) and add it to one gallon of water. Place your food in the Clorox bath for the following times. Then rinse in plain water for 10 minutes.

leafy veggies 15 minutes root or thick-skinned veggies 30 minutes berries, peaches, plums 15 minutes thick skinned fruits 30 minutes

An added benefit of the Clorox bath is that fruits and vegetables tend to stay fresher longer.

Gittleman, Ann-Louise. Guess What Came to Dinner? Avery, 2001.

Q: My 81-year-old sister was put on a medication for osteoporosis. I know the drug's history, but she's ignoring my word on it. I even showed her clippings on this drug, but she dismissed them by saying I was not a doctor. Could you please set her straight? — L.L., Kettering, OH

A: Welcome to families! They're often the toughest people to convince about anything. That said, all drugs have some side effects. Drugs used for osteoporosis are no exception. But here's the problem with your frustration with your sister: That drug, as bad as it might be in some ways could actually be helpful to her. And if she's not doing much to strengthen and protect her bones, a drug might be her best solution.

Your sister's diet and supplementation may not contain enough magnesium to keep her bones from becoming brittle. And she may not be doing stress-bearing exercises. These are both important because they help prevent the falls that lead to broken bones. She may be stressed, eating a lot of sugar, or drinking colas which pull calcium out of bones. She also could be taking medications that increase the risk for falls, like antidepressants, and need an osteoporosis drug. In other words, if she's not doing a lot to protect herself, a drug may be her best choice.

You, on the other hand, seem to be better informed. As a subscriber, you may also be more willing to work on staying well. So, while I can't set your sister straight, know I'm here for you.


Q: What is the difference between damaging oxygen molecules and healing oxygen? — L.G., New Holland, PA

A: Oxygen itself is not a problem. We need it not only to breathe, but for energy as well. Our bodies use carbohydrates to burn oxygen, releasing energy by way of finely tuned systems. When oxygen gets out of control, through a lack of sufficient antioxidants, for instance, it turns into free radicals. Free radicals are damaging substances found in inflammation, cancer, and other serious chronic illnesses.

So, we all need stable oxygen. This is why we all need the antioxidants found in at least two to three helpings of fresh fruits and vegetables a day. Adding antioxidants into your supplement program gives added protection. Resveratrol, and most formulas for the eye, such as Women's Preferred Sharper Vision (800-728-2288), are high in antioxidants. You may want to add an antioxidant formula to your multivitamin to fight free radicals, especially if you don't think you're getting enough in your diet.