The American National Cholesterol Education Program (ANCEP) decided that your HDL (healthy) cholesterol should be at least 40 mg/dl, not 35. And your LDL (bad) cholesterol should be 100 mg/dl, not 130. This means that most people in the Western world should take statins.

Sound ridiculous? It is, but doctors don't think so. Many of them are treating their patients more aggressively than ever before. And your doctor is far more likely to push statins on you than in the past. And few will even consider natural remedies that don't have the side effects of statins.

That's what happened to my friend Stella. She's an 80-year-old in excellent health. Her cholesterol levels were only slightly elevated. The usual protocol for doctors in the past would be to suggest she get a little more exercise, counsel her on the benefits of eating more soluble fiber, and wait to see what either of these would do. Instead, thanks to the new guidelines, her doctor wrote a prescription for statins. At her age, the drug's side effects will easily outweigh any minor risk factors of her high cholesterol.

Stella's not the only one who doesn't need to be on statins. Many people over 70 don't need to take them! A study published in the Journal of the American Medical Association way back in November 1994 confirmed this. These researchers found that cholesterol does not affect your chance of having a heart attack or dying of heart disease (or of anything else, for that matter). It seems that most people over 70 simply are not as sensitive to cholesterol as many younger people. So high cholesterol is not a serious health risk for this age group.

But instead of lowering the amount of statins people over 70 take, the new guidelines call for these folks to take even higher doses. The new recommendations call for doses that are more than eight times the standard dose today.

And they raised the dosage recommendations in spite of a study that concluded atorvastatin at this new recommended dose doesn't lower mortality at all. I'd now like to see a study on quality of life at these higher doses. It's well known that when you increase the dose of a drug, you increase the number and seriousness of side effects. We can expect to see more side effects when doses are raised eightfold!

What statins do

Your body manufactures around 85% of your cholesterol. Statins (Lipitor, Zocor, Mevacor, and Pravachol) block your body's production of a liver enzyme needed to make cholesterol. If that were all it did, there would be no problem. But it's not.

Statins can cause liver toxicity. They can also cause heartburn, constipation or diarrhea, nausea, dizziness, headaches, fatigue, blurred vision, abdominal pain, and insomnia.

Not only that. They can backfire and raise LDL levels in some people who already have high LDL cholesterol.

Statins can also compromise your quality of life by causing muscle pain and weakness. If you're young and strong, you might take this in stride. But if you're older, like the woman I mentioned earlier, this side effect could place you at greater risk for falls. It could also cause too much pain to exercise.

Then there's the issue of CoQ10. You may remember my telling you in the past that statins lower coenzyme Q10 (CoQ10), a nutrient found in large quantities in the heart and brain. Low levels of CoQ10 can lead to congestive heart failure and other heart-related diseases. This means that if you take a statin to protect your heart, you're actually increasing your risk for heart problems unless you also take extra CoQ10. Doctors who prescribe statins rarely mention CoQ10. I suggest taking 100-200 mg of CoQ10 to anyone on statins, and for everyone at high risk for heart disease.

Do statins lower cholesterol?

Yes. But that doesn't mean you should take them. You see, cholesterol itself is not as much of a risk factor for heart disease as we once thought. Also, a number of clinical trials found that statins do not lead to fewer deaths from heart disease. While they may reduce non-fatal heart disease, this slight benefit may be offset by their side effects.

According to a lead researcher quoted in the British Medical Journal, a patient who does not take statins has an 85.4% chance of not dying within five years. Give that patient a statin and their risk of survival only increases to 87.1%.

Three safe steps to lower your risk from statins

The best way to avoid their side effects is to avoid taking statins. So, what can you do instead? Here are some recommendations to discuss with your doctor. In most cases, they'll work just fine.

Lower your stress. Studies have shown an association between emotional stressors and higher cholesterol. While it's easier said than done, it is possible to reduce your reaction to stress no matter what's going on around you. One method is to do something positive for yourself. This is why taking a relaxing bath or reading a novel is actually good for your heart.

Eat a diet high in soluble fiber. Oatmeal, oat bran, pectins, and rice bran are some of the best sources. Soluble fibers dissolve in your intestines and attach themselves to cholesterol, removing it from your body. Studies show that 5 to 15 grams of soluble fiber can reduce LDL ("bad") cholesterol levels from 5.6% to nearly 15% in just one month. Make sure you get at least one good helping of soluble fiber every day. Pectin is another source of soluble fiber. If you use PectaSol Chelation Complex (800-728-2288) you'll be getting cholesterol-lowering pectin along with a formula that also pulls heavy metals out of your body.

Consider taking one or two additional supplements. My favorites are hawthorn, sold as an herbal tonic, and policosanol, a waxy substance made from sugar cane by-products. In the past, I've suggested taking 5-10 mg of policosanol a day, but I've found that more people benefit from 20 mg a day.

In a double-blind study, policosanol worked better to lower cholesterol and LDL than statins — without their side effects. Women's Preferred has policosanol in its Advanced Cholesterol Formula. Call 800-728-2288 to order.

"Concern over 'aggressive' cholesterol recommendations. Should we lower cholesterol as much as possible?" BMJ, vol. 332, pp 1330-2.

Heber, David, MD, PhD. Natural Remedies for a Healthy Heart, Avery Publishing, 1998.

Report: "Third report of the National Cholesterol Education Program (NCEP) expert panel on detection, evaluation, and treatment of high blood cholesterol in adults (Adult Treatment Panel III, or ATP III)," June 2, 2206.

Are You Prone to Winter Colds and Flu? This Double Protection Could Help You Avoid Them Completely

You already know that you can shorten the duration of a cold and bout with the flu simply by taking vitamins and minerals. One study found that vitamin C alone can shorten a cold by 8%. So it makes sense that a multivitamin would work even better. However, most studies agree that the multivitamin won't fully prevent either illness.

But new evidence has just surfaced that shows how you can actually boost the effectiveness of your multivitamin. According to a new study, you can take another popular supplement with your multivitamin, and it will reduce both the duration and the frequency of both colds and flu.

The researchers took nearly 500 adults and gave them either a multivitamin by itself or with probiotics during three-month intervals during winter and spring. Those participants who took probiotics along with a multi had significantly fewer and less severe colds. Scientists found that this combination both stimulated immunity and reduced inflammation. In fact, in another study, this combination reduced respiratory problems and food-allergy reactions.

The researchers said the combination reduced the severity of symptoms and the duration of the common cold. Instead of the low 8% reduction found with vitamin C, the multivitamin and probiotic reduced the duration and severity by a whopping 30% — that's two full days.

Begin with a good multivitamin

This study shows that a strong, well-absorbed multivitamin/mineral should be the foundation of all our supplement programs. It fills in the gaps from an imperfect diet and from living in a stressful, toxic world.

One-a-day multis are low potency. Here's one reason why. Both calcium and magnesium take up a lot of space in tablets and capsules. Unless you take a formula that requires six tablets a day, you won't be getting much more than 100-200 mg of each. You need at least 500 mg added to a healthy diet.

You notice that I said a multi should be "strong" and "well-absorbed." Some are low potency and offer little protection, while others contain cheap ingredients that are poorly absorbed. Some even use nutrients extracted from synthetic materials, such as petroleum. Don't waste your money on these. Spend it on good quality supplements. My favorite brand is Women's Preferred Vitality Plus. It has a full spectrum of vitamins and minerals of a very high quality. They are very easily absorbed. You can order them by calling 800-728-2288.

Add probiotics for double protection

You may be using probiotics (friendly bacteria) just to keep your intestines healthy. It's a "must" for anyone who has irritable bowel syndrome (IBS) or who has taken a course of antibiotics. Now we're finding new uses for this old friend. The right kind of probiotics can strengthen your immune system and protect you from winter colds.

There are many strains of probiotics. Some have stronger immunological effects than others. I've reviewed several of these products in the past. You can find this information both in my new book and on my website. Two specific articles may help you understand the difference between various probiotics: "How Safe Are the Probiotics You're Taking," (September 2004), and "Don't Waste Your Money on Mediocre Probiotics," (October 2004). You'll find that there are powerful formulas that are affordable. Select a good quality probiotic and take it for a minimum of three months each fall and winter. Or do what I do and take it throughout the year. One product you can take every day is Women's Preferred Advanced Probiotic Formula (800-728-2288).

Don't forget to support your immune system in other ways, as well. Lower your consumption of sugar (both refined and organic cane sugar juice), get plenty of sleep, stay hydrated, and take a mushroom supplement like MycoPhyto. (See enclosed insert for more details.)

Winkler, P., et al. "Effect of a dietary supplement containing probiotic bacteria plus vitamins and minerals on common cold infections and cellular immune parameters," Int'l Journ of Clin Pharmac and Therap, vol. 43, no. 7, 2005.

You've Heard That Broccoli Prevents Cancer-Should You Take Broccoli Sprouts?

You may have heard that a substance found in Brassicas (such as broccoli) protects against cancer. But do Brassicas really help prevent cancers? And if they do, should you just eat more broccoli or should you consider taking this substance in another form?

The news about broccoli's cancer-preventive capabilities made news when the first George Bush was president (even though he wasn't a big fan of the vegetable). Then in 1992, Paul Talalay, MD and his research team at Johns Hopkins University discovered why broccoli fights cancer. A substance called sulforaphane glucosinolate (SGS) reduces the risk for some cancers. What was truly remarkable about this research was Talalay's team found that SGS was at least 20 times stronger in three-day old broccoli sprouts than in the mature vegetable.

There's nothing mysterious about SGS. It's an antioxidant — one of over a hundred different carotenoids. But unlike other carotenoids, it has a unique ability to "turn on" and boost Phase-2 detoxification enzymes. This sounds technical, but it's really not.

In May 2005, I talked about Phase-1 and Phase-2 detoxification ("Unless You Do It Right, Detoxification Can Cause More Problems Than It Solves"). If you don't still have that issue, you can read this article on my website:www.womenshealthletter.com.

Simply speaking, Phase 2 makes toxins soluble in water so they can be eliminated through liquid wastes. Many detoxification programs fall short of this and are not effective. They break down toxins (Phase 1) but don't emulsify them into easy-to-eliminate substances. These toxins can then be reabsorbed and cause more serious problems than if you did nothing. Phase 2 is the key to effective detoxification.

Obviously, anything than encourages Phase 2 detoxification can help your body get rid of carcinogenic substances that could lead to cancer. And research proves it.

For instance, a study from the University of Illinois found that SGS stops the growth of late-stage breast cancer cells. And it does much more. It actually causes cancer cells to destroy themselves.

I predict that further studies will reveal that Brassicas are beneficial in preventing other types of cancers. Meanwhile, we're finding that SGS also has a positive effect on cholesterol levels and vision.

Recent broccoli sprouts news

This year, a small Japanese study found that people who ate just three-and-a-half ounces of broccoli sprouts a day for one week had lower cholesterol and higher HDL (healthy cholesterol).

Another study at the University of Kyoto found that the SGS in broccoli protects cells in the retina against damage from both chemicals and UV rays of the sun. This means it protects against macular degeneration.

So, we know there's a valuable nutrient in Brassicas. Does this mean that you should take Broccoli sprouts or just eat more broccoli?

Sprout supplements vs. veggies

Like my good friend and mentor, Betty Kamen, who is celebrating more than 50 years of lecturing and writing books on nutrition, I always prefer food before supplements. There are so many Brassicas to choose from that it's easy to increase your SGS with a few dietary changes alone.

Here are just a few possibilities. Whip steamed cauliflower with garlic to make a mashed potato substitute. Add arugula to your salads. Make Asian sautE9ed vegetables with bok choy and Chinese cabbage. And, of course, eat more broccoli.

If you're at high risk for cancer, or if you've had cancer in the past, you may want higher amounts of SGS. Especially if you're not using anything else to stimulate Phase-2 detoxification. In this case, I'd suggest eating broccoli sprouts or drinking a Brassica tea.

You can find BroccoSprouts, one brand of broccoli sprouts, in many local health food stores. Just one ounce contains 73 mg of SGS. Teas with added SGS extract contain 15 mg of SGS per cup. This means you'd need to drink five cups of tea to equal one ounce (half a cup) of sprouts.

What about sprouts versus a serving of broccoli? Well, it takes more than a pound of broccoli a day (one-and-a-quarter pounds, to be precise) to equal the SGS in one ounce of broccoli sprouts. And what's more, not all sprouts contain the same amount. In fact, the levels of SGS can vary tremendously from product to product.

Make sure the sprouts you buy have the "Brassica Protection Products" seal on the label. This ensures you'll get a product that has a guaranteed high level of SGS. For more detailed information, look up Brassicas on the Internet at www.broccosprouts.com.

Singh, S. Cancer Research, March 2005.

Talalay, P. "Antioxidant functions of sulforaphane: a potent inducer of Phase 2 detoxification enzymes," Food Chem Toxicol, September-October 1999.

U.S. EPA. "Aceonitrile: Community right-to-know toxic chemical release reporting," www.epa.gov.

Van Poppel, G., et al. "Brassica vegetables and cancer prevention. Epidemiology and mechanisms," Adv Exp Med Biol, 1999.

Yodoi, J. Investigative Ophthalmology and Visual Science, March 2005.

Four Simple Ways to Prevent Diabetes and It's Complications

If you're overweight, your diet and lifestyle may be causing you to head toward type-2 diabetes (also known as adult-onset diabetes). This is not just an unfortunate consequence of aging. It's a preventable disease that often leads to other complications.

Here are some simple tips to help prevent diabetes:

Eat more beans. Beans act like Metformin by slowing down your liver's release of glucose. If beans give you gas, take Beano or other digestive enzymes with these meals. Believe me. This side effect is easier to deal with than any you get from a drug.

Be more active. It helps regulate your blood sugar. Here's how. Stress triggers your body to produce cortisol, a hormone that affects blood sugar. When you walk for just half an hour a day, five days a week, you reduce your cortisol levels and help your blood sugar remain more even. This small amount of exercise can also help you lose a few pounds.

Don't drink fruit juices. They're too concentrated and will cause your blood sugar to spike. Instead, put one inch of fruit juice in a glass of plain or sparkling water. And, of course, stop eating foods with sugar and white flour. They play havoc with your blood sugar.

Avoid second-hand smoke. A 15-year long study published in the British Medical Journal found that exposure to second-hand smoke is directly associated with increased insulin resistance. In fact, researchers concluded that your risk for getting diabetes from second-hand smoke is about the same as if you once smoked, but then stopped.

Passive smoke, produced at different temperatures than the smoke a smoker inhales, may have more concentrated amounts of toxins. If even one of these toxins is related to the toxins found in pancreatic toxicity, it could explain the rise in diabetes from exposure to second-hand smoke.

In today's toxic environment, it's impossible to escape exposure to dangerous substances. Fortunately, there are also increased methods of effective detoxification. I use the PectaSol Chelation Complex (800-728-2288) that removes heavy metals, some of which are found in cigarette smoke.

I've talked about preventing diabetes before, but the growing epidemic of obesity is leading to more cases of diabetes than ever before. Next month, I'll tell you about a little-known complication of diabetes: a progressive liver disease that's often fatal. I'll also tell you how to avoid it.

Please, begin today to protect yourself from this unnecessary illness. Diabetes is preventable. The quality of the rest of your life depends on whether or not you take action today.

Diabetes Prevention Program Research Group. "Reduction in the incidence of type-2 diabetes with lifestyle intervention or metformin." N Engl J Med, 2002;346:393-403.

Houston, T.K., et al. "Active and passive smoking and development of glucose intolerance among young adults in a prospective cohort: CARDIA study," BMJ, on-line first bmj.com.

Health Detective

How NSAIDs Slow Down Joint Repair

If you ever tear ligaments in your knee, your doctor will likely give you some type of nonsteroidal anti-inflammatory drug (NSAIDs) to help with your pain. But don't take it unless you want to slow down your healing process.

Researchers at Indiana University recently found that NSAIDs actually slow down healing in torn ligaments. In fact, if you're taking any of these medications — Celebrex, Advil, Motrin, and Aleve — you could be preventing your knees from getting better.

This makes sense if you remember what I've told you in the past about prolotherapy. Prolotherapy is a technique that injects sugar-water or vitamin C-water into ligaments to cause inflammation. This inflammation triggers a healing response from the ligaments. They actually lay down new ligament fibers, strengthening the weak and painful ligaments.

But NSAIDs, as their name implies, actually reduce inflammation. And you can't have it both ways. You need to either increase inflammation in ligaments so that they become stronger as they heal, or slow down the inflammation and reduce pain — but take longer to heal. To find out what course of treatment is best for you, I suggest you have a doctor who is familiar with prolotherapy evaluate you.

In the meantime, stay away from NSAIDs. They not only have numerous side effects, they work against your healing. And they can increase your risk for re-injury, as well.

Warden, S.J., et al. "Low-intensity pulsed ultrasound accelerates and a nonsteroidal anti-inflammatory drug delays knee ligament healing," Amer Journ of Sports Med, February 2006.

Ask Dr. Nan

Q: I exercise regularly and don’t usually get sore. But there are times when I do something different, like hiking, and the next day my muscles feel weak and painful. Is there anything I can do to prevent these reactions besides living with pain after a hike? — F.N.K., via e-mail

A: Yes. Some types of exercise, like walking up hills or lifting weights, can cause pain the next day. There may be a way you can still do these exercises from time to time without paying the price the next day. The solution could be as simple as drinking cherry juice, something you can do even when cherries are out of season.

Cherries have lots of antioxidants and anti-inflammatory nutrients, so they work well for certain types of pain. I found a study where more than a dozen volunteers did some muscle-lengthening exercises. After the workout, half of them drank cherry juice with apple juice and the other half drank apple juice alone.

They drank the juices twice a day for three days before exercising, and four days afterward. Their exercise was to flex and tense one arm 20 times.

The researchers found a significant loss of muscle strength in the exercisers who only drank apple juice. The people who drank the cherry juice had stronger muscles and less pain. Their strength even continued to improve a little bit four days after they stopped drinking it! And their recovery time was shorter.

I have personally had success using powdered Cordyceps mushrooms after intense exercising. My sport is kayaking, so I stretch and contract my arm muscles rather than leg muscles. I take four capsules of Cordyceps after a strenuous day paddling. This particular medicinal mushroom enhances energy and endurance. You can find it in most health food stores. “Cherry juice reduces muscle pain induced by exercise,” British Journal of Sports Medicine, 2006.

Q: Is there anything I can use other than hormone creams for vaginal dryness? I’m using a small amount once a week and it’s helping. But is it safe? — CK, e-mail

A: Doctors use hormone therapy to treat vaginal dryness because the dryness is a result of low estrogen production. That said, there are a number of alternative methods you can try before turning to hormones. Some women get relief from using the herb black cohosh (found in Remifemin), available in all health food stores.

Topical vitamin E may work, as well. But you need to apply it topically for at least three months before you’ll see results. So, if you’re patient, this may work for you.

If you’re taking natural progesterone, talk with your health care provider and have it put into a suppository. According to Janet Zand, doctor of Oriental medicine, this often renews dried tissue. It can also be combined with estriol, the weakest estrogen in our bodies.

If these methods don’t work for you, consult a nurse practitioner or naturopath. Some practitioners are combining vitamin E, estriol, and progesterone. I’ve been told this combination works best.

Of course, you can always opt for a safe topical lubricant like coconut oil or shea butter. We don’t have information on any estrogenic effects, but they will give you immediate lubrication, and you can use it daily.