I have had a sensitive stomach for years. Fatty foods made me tired. Salads gave me gas, unless I ate them in the summer when the weather was very hot. Then I noticed over time that more foods caused bloating and discomfort. What was going on? I had heard people say, "That food doesn't agree with me anymore. I used to be able to eat it, but now I can't." Was my digestion getting worse with age?

My fears were confirmed this summer. I ate a salad on a day when the temperature was in the 90s and chewed it well. And I had terrible gas. Later that same week, I ate a small bowl of fresh cherries and had the same reaction. What was wrong? Why was my digestion worse? And what could I do about it?

Many people reach for digestive enzymes — or Tums — when they have indigestion. This doesn't repair the problem, it just treats the symptoms. They will need to take enzymes or other digestive aids for the rest of their lives. As you know, I prefer to look for the cause of a problem. Then I do whatever I can to resolve it.

Once I started looking into my digestive problem, I quickly came to some answers in Oriental medicine. I found out that my indigestion was a sign of an age-related sluggish digestion. My body wasn't producing enough enzymes to break down and use my foods. But why wasn't my body producing enough of these enzymes? And what if, instead of taking the enzymes themselves, I could take something that helped my body produce them? Was there any such thing?

A different view of digestion

In Oriental medicine, poor digestion is considered to be a cold, damp condition. Digestive heat is reduced when we eat too much, eat late at night, are rushed when we eat, or when we're stressed. We make our digestion worse by drinking cold beverages with meals, eating cold foods (salads), or end a meal with cold desserts (fruit, ice cream). Some medications, like antibiotics and chemotherapy drugs, also cool our digestion.

A cold digestive system can lead to intestinal rumblings, gas, abdominal pain, and constipation or diarrhea. People with this condition often prefer to eat warm foods and drink warm liquids. They dislike being cold and are not often thirsty. And they don't perspire easily, even with exercise.

If this sounds like you, you may find that eating warm foods, drinking a warming beverage like ginger tea, or taking other heat-producing spices, can reduce your indigestion. However, it's difficult to always eat a diet consisting of cooked, warm foods. A salad may be just what you want with your lunch or dinner. And who can pass up a bowl of berries, a ripe peach, or a slice of watermelon on a summer day? There should be a way to warm a sluggish digestion and still eat cold foods occasionally.

There is. You can take warming spices and herbs with meals long enough for your body to repair itself. While total healing can take time, it is possible. This is more than you can say for enzymes. And there's other good news. Spices with warming qualities strengthen the digestion in other ways.

Supporting the production of enzymes and HCl

Cardamom, long pepper, cumin, coriander, and fennel seed are aromatic spices that warm the digestive system. They also increase the production of enzymes and stomach acids that typically decline with age and illness. In one study, long pepper and ginger also helped repair stomach ulcers.

The answer to indigestion is not to take an antacid, but to increase your HCl production.  Read more about this in my article, "Take Acid — Not Antacids — to End Your Heartburn," published in June 2003. It's available on-line to all subscribers. Meanwhile, you can increase your digestive juices by taking warming spices with your meals.

Pathogenic bacteria

Poor digestion can be caused by an overgrowth of bad bacteria or yeasts in your digestive tract. H. pylori, clostridium, and candida are just a few pathogenic bacteria and fungi that can cause ulcers, cramps, diarrhea, and other gastrointestinal symptoms.

The trick is to kill off some of this overgrowth without also killing the good bacteria and yeasts. Anti-fungals kill off both the good and the bad bacteria. But some spices keep down the pathogenic bacteria colonies and leave the good bacteria alone. They include cardamom, cinnamon, pomegranate, and lesser galangal root.

Aromatic spices can also reduce colonies of organisms that cause food poisoning like Giardia, an amoeba found in contaminated water. In one study, Piper logum extract (Indian long peppercorns) eliminated amoeba in 90% of laboratory animals. The long pepper itself cured 40% of the animals of amoeba. And the researchers found that pomegranate seed eliminated diarrhea.

Synergistic effects

When herbs and spices are combined, their effects often multiply. This is called a synergistic effect. It's due, in part, to the broad-spectrum interactivity of their ingredients. You see, unlike drugs, plants have numerous activities. They may contain antioxidants, anti-fungals, and help stimulate the production of digestive enzymes. When you combine them, their activities are often enhanced. A drug, on the other hand, usually has a single function.

Some of the warming spices that can repair the digestive system are difficult to find. Others, like cardamom and cinnamon are in every grocery store. But how much should you use? While I was wrestling with this question, a friend of mine introduced me to a Tibetan formula that dated back to 700 AD designed to warm the digestive tract.

One afternoon I decided to try it. I swallowed a single tablet and then ate a bowl of cherries. No gas. No bloating.

Later that day, I ate a large salad for dinner. Again, I took one tablet before the meal. Again, there was no bloating, gas, or other discomfort. Then I tried it on several friends and patients. Each of them had the same results. I also read case histories from a Tibetan naturopath, Dr. Kalsang Shak, who has been using a formula with impressive results for years.

There may be other combinations of warming herbs, but I'm extremely happy with my results from this particular formula. It's called Padma Digestin. It contains pomegranate seed, lesser galangal, long pepper, cardamom, and cinnamon – spices that my research indicated support good digestion in several ways. I was so impressed with it that I urged my publishers to add it to the Women's Preferred product line so it can be available to those of you who want to clear up your digestive problems. You see, Digestin is difficult to find. Now you can get it by calling 800-728-2288. If you decide to try it, you may find in time that you no longer need to take it. That's because its action is to repair your digestive system, not merely help you digest a particular meal.

If, on the other hand, you'd like to try other warming spices, by all means, do so. Drinking a cup of ginger tea with a meal can be helpful. Adding cinnamon, curry powder, or cardamom to your foods should warm your digestive system as well. Just remember that for best results, you need to take something with every meal. With holiday foods just around the corner, there may be no better time to test a formula of warming digestive spices than right now.

Are These Drugs Robbing You of Your Memory?

Nancy came to see me right after she turned 42. Her memory used to be excellent. But now it wasn't what it used to be. She couldn't always remember what she wanted to buy at the grocery store. And she kept walking into different rooms in her house without remembering why she was there. A few days ago, she was introducing one good friend to another and couldn't find their names in her memory bank. That was enough to prompt her to see me

I took a complete health history and saw that her diet was high in the antioxidants and essential fats needed to support good brain function. But she was taking some medications that were robbing her body of specific nutrients her brain needed to function well.

Nancy's not unusual. Just about everyone I talk with over the age of 40 seems to be concerned about age-related memory loss. And their concern grows with each decade as they notice more frequent lapses. Whether they're worried about getting Alzheimer's disease or just keep forgetting names or where they left their car keys, they all want a sharp brain.

A healthy diet is the foundation for good brain function and can go a long way to help feed your brain. But if you're taking prescription or over-the-counter drugs, you may be creating deficiencies of brain nutrients that even an ideal diet can't correct.

Here are some key nutrients your brain needs in high enough quantities for it to work well. Don't be surprised that your memory is impaired even slightly if you're taking any medications that decrease these substances.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is an antioxidant made by every cell in your body. You need a constant supply of it for all tissues, but especially for your brain. You see, most antioxidants are water-soluble, but not CoQ10. It is fat-soluble, which means it can get into fatty brain cells and protect your brain against destructive free radicals.

CoQ10 also helps make the energy (ATP) your brain cells and all other cells need to function. Free radicals block the production of ATP. So if you have low levels of CoQ10, you're in a vicious cycle that all too frequently leads to poorer memory.

To complicate matters, our bodies produce less CoQ10 as we age. So the older we get, the more we need CoQ10 for our brain, our heart, and other tissues. On top of that, we are more likely to be taking either prescription or over-the-counter medications, many of which interfere with our bodies' ability to make what little CoQ10 it can.

There are many different classifications of drugs known to lower our levels of CoQ10. They include some antidepressants, anti-psychotic drugs, blood pressure-lowering drugs, statins, and anti-diabetic drugs. But new medications are constantly reaching the marketplace. Please check with your pharmacist and ask whether or not any of the drugs you're taking affects CoQ10 production. If they do, either change your medications or increase your CoQ10.

David Perlmutter, MD is the author of The Better Brain Book (Penguin Books, 2004) and founder of the Perlmutter Health Center in Naples, Florida. He suggests that you take from 90-300 mg of CoQ10 if you're using drugs that affect its production. He recommends that everyone take supplemental CoQ10. I have a history of heart disease in my family. And while I have no illness myself and take no medications of any kind, I take 100 mg of CoQ10 twice a day as part of my health insurance.

Glutathione

Glutathione is a brain antioxidant that works in your liver to de-activate toxins throughout your body. If you don't have enough glutathione, you can't "turn off" the production of free radicals in your brain, which in turn stimulates inflammation-causing substances. This cycle is responsible for midlife memory lapses. While they may be only a bit bothersome when you're in your 40s, 50s, and 60s, they can progress to more serious problems, such as Parkinson's and Alzheimer's.

One common over-the-counter drug greatly reduces glutathione. This drug is acetaminophen, popularly known as Tylenol. Acetaminophen is found in more than 100 products, mostly "non-aspirin" pain relievers. In fact, it is the most widely used pain reliever in the world. I urge you to stop taking it on a daily basis if you want to save your memory and prevent future brain problems.

Glutathione is poorly absorbed orally, but there is a nutrient that can help your body raise its levels. It's called N-acetyl-cysteine, or NAC, and you can find it in any health food store. Of course, it's much better to eliminate medications containing acetaminophen, especially since it has been associated with liver toxicity. If you're concerned about taking drugs containing acetaminophen in the past, you might want to take 400-1,200 mg of NAC a day to help detoxify your liver.

B vitamins

Too much homocysteine, an amino acid, produces free radicals and inflammation. It increases your risk for poor cognitive function now and Alzheimer's disease in the future. Some B vitamins, especially B6 and B12, are able to neutralize homocysteine, which in turn reduces free radicals. Getting enough B vitamins has a direct effect on your brain. They help your concentration, enhance your good mood, and help clear up mental fogginess.

A number of commonly used drugs rob your body of B vitamins. Estrogen is one of them. Aspirin is another. And antacids, such as Nexium and Prilosec, have the same effect. So, unfortunately, do several drugs prescribed for Parkinson's disease — carbidopa and levodopa (Sinemet). The very drugs that are designed to alleviate symptoms of Parkinson's can make the condition worse.

The list of drugs that deplete B vitamins goes on and on. They include some antibiotics, antacids, anti-diabetic drugs, asthma drugs, blood pressure-lowering drugs, anticonvulsants, cholesterol-lowering drugs, estrogens, anti-Parkinson's drugs, non-steroidal anti-inflammatory drugs (NSAIDs), and steroids. If you want your brain to function better for a long time, you need to stop or limit their use or take supplemental B vitamins. Perhaps both. If you're taking a good multi, you may be getting enough B vitamins to counter this problem.

If your memory is deteriorating, take a look at the drugs you're taking. Tell your doctor you'd like to get off of these drugs and try to find solutions that correct the problem. Most drugs just work on symptoms, they don't cure anything. If he won't work with you, find a different doctor. You need a doctor who wants to find answers, not just prescribe drugs. Make a note today to do this so you won't forget.

Antioxidants Protect Against Disease- But Some Healthy Foods Are Surprisingly Low in Them

You've heard that a healthy diet contains plenty of fruits and vegetables. One reason is that they're packed with nutrients like antioxidants – free-radical fighters that protect against heart disease, cancer, hypertension, type 2-diabetes, cataracts, and other illnesses. But not all fruits and vegetables contain a lot of antioxidants.

In fact, the difference in the amounts of antioxidants in plant foods varies more than 1,000-fold! And while you may think that both fruits and vegetables are high in these protective nutrients, they aren't. One of these groups is not high in them at all.

Which one? The clue may be found in some of the new products flooding health food stores — juices and supplements made from exotic fruits, such as Noni and mangosteen. Fruits are generally higher in antioxidants than vegetables. Some tropical fruits are much higher.

Does this mean that you should go out and buy expensive antioxidant supplements made from exotic fruits? I wouldn't. Always choose a wide range of antioxidants rather than emphasizing one or two. It's healthier.

And never overeat any one fruit. Like the heavily promoted tropical fruits, this can give you too much of some antioxidants and too little of others. Too many antioxidants can actually hurt you. They can cause a pro-oxidant effect that can contribute to disease, rather than help prevent it. Instead, let food be your medicine, as Hippocrates suggested, and include a variety of fruits in your diet.

Don't get fixated on well-known antioxidants, such as beta-carotene, vitamin C, and tocopherols. Some lesser-known ones, such as quercetin and superoxide dismutase, have strong disease-fighting effects. These micronutrients are not found in all dietary supplements, so eat some fruit every day. The antioxidants in foods work together synergistically and have a stronger effect when all are present.

Let's take a look at fruits, vegetables, and cereals and see which ones are highest in antioxidants. These are foods that should be included in your diet every day when-ever possible.

Fruits

The fruits with the most antioxidants in-clude pomegranates, berries and citrus fruits, including pineapple and kiwi. Eat at least one of them every day that you can. Consider adding berries to your morning cereal or smoothie. Or just have a bowl of them for a dessert. Eat an orange for a snack, or drink a small glass of pink grapefruit juice at breakfast. It's higher in antioxidants than the whole fruit. Other fruits loaded with beneficial free-radical fighters include plums and dates.

All antioxidants have health-preserving qualities, and your body needs a wide variety of them. I've seen many people drink glasses of expensive tropical fruit juices and not get enough lutein (tomatoes), vitamin E, and other antioxidants. But while fruits are higher in antioxidants than vegetables and grains, don't count these foods out. Make sure you get enough of them as well.

Vegetables

I must confess that I never ate kale before I began growing it. But I tried it when I helped start an organic community garden in my complex with friends. We began growing it because it was a healthy food that could be grown year-round. Now I eat it because it's delicious (usually sautE9ed in a little olive oil). Kale happens to be very high in antioxidants. So are red cabbage, peppers, Brussels sprouts, and spinach. Green cabbage, squashes, and cucumber are lower. Consider making a cole slaw with red cabbage, or add spinach to your salad. And do try kale, especially the Russian variety, which is tender and not at all bitter.

Red beets are much higher in antioxidants than carrots, so be sure to include beets in your diet. Consider making a hot or cold beet soup (borscht) or add beets to other winter vegetables and roast them with fresh garlic. Don't toss out the beet tops. They are  tender, mild-tasting greens you can steam, sautE9, or add to soups.

Why you should eat more vegetables

They may be low in antioxidants, but vegetables contain the broadest range of nutrients of any food group. They are rich in a number of vitamins and minerals and have energy-providing complex carbohydrates. They're also a source of protein and fiber. When some vegetables and grains are combined (such as corn and rice), they form complete proteins. In addition, the fats they contain are healthy essential fatty acids. Vegetables have small amounts of many important nutrients. This is why we need to eat several servings of them each day.

Cereals, beans, and nuts

Of all the grains and beans, buckwheat has the most antioxidants. This grain, which is totally unrelated to wheat, is sometimes known as kasha. It makes a hearty addition to a main meal. Barley, millet, and oats come next. Consider starting your day with a breakfast of oatmeal or granola. Top it with a few walnuts or sunflower seeds — the nuts and seeds with the most antioxidants. Barley works well in many winter soups, and millet is a nice mild change from rice. When it comes to beans, be sure to include pinto beans and soybeans. They contain the most antioxidants.

All references for this issue can be found at www.womenshealthletter.com

Health Detective

How to Eat Greens Without Getting Sick

The recent E. coli scare has dramatically reduced the consumption of green leafy vegetables. Some people are even avoiding broccoli. This is completely unnecessary for two reasons.

First, friendly bacteria (probiotics) fight off pathogenic (bad) bacteria like E. coli. If you have enough probiotics, they'll keep the bad guys in check. If you're not already taking probiotics, this is a good reason to begin. Healthy people with no digestive problems may need only one capsule daily of Advanced Probiotic Formula (Advanced Bionutritionals, 800-728-2288).

If your immune system is compromised, or you have digestive problems, I recommend one to four capsules of Dr. Ohhira's Probiotics 10 Plus — the strongest probiotic I've found (877-262-7843). It's more expensive, but worth it if you need that extra boost. Mention Dr. Nan for a 15% discount.

Second, you can kill off most bacteria on fruits and vegetables by washing them in a Clorox bath. I talked about this in my first book, The Nutrition Detective (1985, out-of-print) and in the March 2004 issue of this newsletter. Here it is for those of you who missed it:

Take half a teaspoon of Clorox (not any other brand of bleach) and add it to one gallon of water. Place your food in this bath for the following times, then rinse in plain water for 10 minutes: Leafy vegetables, berries, peaches, plums: 15 minutes; thick-skinned fruits and vegetables: 30 minutes. Your produce will not only be free from dangerous bacteria, it will stay fresher longer. This won't kill any bacteria that has grown inside the fruit or vegetable. But the probiotics should protect you from these.

Ask Dr. Nan

Q: I like black tea, but it has too much caffeine for me. Sometimes I am in meetings or at restaurants that don't carry decaffeinated teas. What options can you suggest besides taking my own tea along with me? — HMF, Marina del Rey, CA

A: It's actually simple to decaffeinate any tea, because caffeine is water-soluble. If you brew a cup of green or black tea for three to five minutes, you will extract most of the flavor, caffeine, and polyphenols (chemicals we suspect are anti-carcinogenic). If, instead, you brew that same tea for just two minutes, you will extract about 60% to 75% of the caffeine.

The second cup of tea brewed with the same tea leaves will contain about 25-40% of the caffeine. This "two-cup home decaffeinating method" reduces taste and polyphenols, as well. But it will give you a hot beverage most people can tolerate.

Personal communication, Joe Simrany, president, Tea Association.

Q: I heard that oral chelation agents leach mercury from fillings. Does PectaSol, a chelation ingredient, do this? Does it remove copper? — A.P., e-mail

A: No, PectaSol (modified citrus pectin) does not leach mercury from fillings. Stronger chelation products, such as intravenous DMPS and EDTA do. Copper is an essential trace mineral that helps fight free radicals. But copper toxicity is rare. However, PectaSol will remove excess copper from your system if you have too much of it.

Some chelation agents allow mercury to be re-absorbed. One such ingredient is alpha-lipoic acid. When used by itself, it's not strong enough to hold on to toxins while they're removed. This can result in re-absorption of toxins. The reason I prefer PectaSol Chelation Complex, a combination of modified citrus pectin and modified alginate (seaweed), is that it grabs on to heavy metals and toxins that are in your bloodstream or tissues and excretes them through the urine. While it removes many contaminants, it doesn't affect calcium, magnesium, iron, or zinc. You can purchase PectaSol from Advanced Bionutritionals (800-728-2288).

Q: I turned down Fosamax and Actonel in the past, but did agree to try Miacalcin Nasal Spray for osteoporosis prevention. What can you tell me about this product? — J.P., e-mail

A: Miacalcin is a form of salmon calcitonin (calcium). We haven't seen jawbone problems with it so far, but there are a few risks you should know about. This year the FDA insisted that the manufacturers of Miacalcin, revise the safety information on this product. You see, a large double-blind, randomized clinical study found there were side effects. These included irritation and inflammation in the nose. The women who experienced the most side effects were 75 years old or older.

By the way, it sounds like Miacalcin is made from salmon. It's not. Miacalcin is a synthetic hormone that's chemically similar to salmon calcitonin. Sometimes it takes years to understand the risks and safety of new drugs. Miacalcin is rather new. So if you decide to use it, be sure your doctor monitors you closely and you report any possible side effects to him or her.

My personal preference is to use strontium and more vitamin D to preserve bone density and integrity. I'm working with my formulators and hope to be able to tell you about this formula shortly.

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