So you've decided to go cold turkey? You can white knuckle it and try to make it through on your own, or you can relieve much of the stress from withdrawals with the following supplements.

Vitamins and minerals to take to help quit smoking:

    Vitamin C - 1,000 mg twice daily (remember to titrate down if you stop taking vitamin C)
    B Complex vitamins - 1 or 2 a day (never take one B vitamin for any length of time - it will make you deficient in the others)
    Calcium and magnesium - once a day

Vitamin C will help you flush toxins and nicotine from the body. This powerful antioxidant helps flush heavy metals from your body, including cadmium and lead.

Withdrawals are difficult and you will be irritable, to say the least. B vitamins are nature's valium. They will help you sleep and calm your nerves. It is important to take a high quality B complex. Many people choose B6 or B12 for stress relief. But B vitamins work together and they need one another to work their best. In addition, studies have shown that any long term use of one B vitamin can cause a deficiency in another. So always take B vitamins in a B complex.

Calcium and magnesium work together. Magnesium is very calming. Many of us are deficient in magnesium. Soaking in epsom salts will also help you to detox as it floods your cells with magnesium. Take a 40 minute soak using 1 cup of epsom salts per 100 lbs of body weight. The first 20 minutes releases toxins. During the second 20 minutes, you will absorb magnesium. At the end of that time you will be able to taste it. This is a sign that all of your tissues have soaked up magnesium.

Diet to help you stop smoking
There is a strong relationship between nicotine and blood sugar. When we withdraw nicotine, our blood sugar is low. This is what causes fatigue and sugar cravings when you quit smoking. If you resort to sugar for a fast boost, you will start a cycle of sugar highs and crashes that will only make your cravings worse.

Start with a healthy diet. A truly healthy diet is a whole foods diet with a wide variety of nutrient dense foods. Your diet should consist of 80% raw, organic, fresh produce - more fruits than vegetables.

When you are first withdrawing from nicotine, focus on healthy protein and produce. Avoid starches and simple carbs. For the first three days of withdrawals, however, you may need a little boost of sugar when those cravings hit. Drink a cup of fruit juice, but follow it twenty minutes later with protein.

Snack on veggies throughout the day along with whole fruits. And drink plenty of liquids. Cranberry lemonade is a great detox drink. See the link below for the recipe. A gallon a day, sipped throughout the day will help flush the toxins from your body and reduce cravings.

Conclusion
You can do this. Don't fall into the trap of thinking that you can't stop because you have tried before and failed. It doesn't matter if you have failed a hundred times. Just do it. You can win.

For more information, be sure to check out Natural Remedies for Anxiety, and How to Quit Smoking Naturally and http://www.naturalnews.com.

Arginine, a common amino acid found naturally in foods, breaks down dental plaque, which could help millions of people avoid cavities and gum disease, researchers at the University of Michigan and Newcastle University have discovered.

Alexander Rickard, assistant professor of epidemiology at the U-M School of Public Health, and colleagues, discovered that in the lab L-arginine—found in red meat, poultry, fish and dairy products, and is already used in dental products for tooth sensitivity—stopped the formation of dental plaque.

"This is important as bacteria like to aggregate on surfaces to form biofilms. Dental plaque is a biofilm," Rickard said. "Biofilms account for more than 50 percent of all hospital infections. Dental plaque biofilms contribute to the billions of dollars of dental treatments and office visits every year in the United States."

Dental biofilms are the culprits in the formation of dental caries (cavities), gingivitis and periodontal disease. Surveys indicate that nearly 24 percent of adults in the United States have untreated dental caries, and about 39 percent have moderate-to-severe periodontitis, a number that rises to 64 percent for those over age 65.

Most methods for dental plaque control involve use of antimicrobial agents, such as chlorhexidine, which are chemicals aimed at killing plaque bacteria, but they can affect sense of taste and stain teeth. Antimicrobial treatments have been the subject of debate about overuse in recent years.

Pending further clinical trials to verify their lab findings, the researchers said L-arginine could take the place of the current plaque-controlling biocide substances including chlorhexidine and other antimicrobials.

"At present, around 10-to-15 percent of adults in the Western world have advanced periodontitis, which can lead to loose teeth and even the loss of teeth. Therefore, there is a clear need for better methods to control dental plaque," said Nick Jakubovics, a lecturer at Newcastle University's School of Dental Sciences.

Their findings are reported in the current issue of PLOS ONE.

The mechanism for how L-arginine causes the disintegration of the biofilms needs further study, the researchers said. It appears arginine can change how cells stick together, and can trigger bacteria within biofilms to alter how they behave so that they no longer stick to surfaces, they said.

In conducting their research, team members used a model system they introduced in 2013 that mimics the oral cavity. The researchers were able to grow together the numerous bacterial species found in dental plaque in the laboratory, using natural human saliva.

"Other laboratory model systems use one or a small panel of species," Rickard said. "Dental plaque biofilms can contain tens to hundreds of species, hence our model better mimics what occurs in the mouth, giving us great research insight."

Beta-carotene is a red-orange pigment found in plants and fruits, especially carrots and colorful vegetables.

The name beta-carotene comes from the Greek beta and Latin carota (carrot). It is the yellow/orange pigment that gives vegetables and fruits their rich colors. H. Wachenroder crystallized beta-carotene from carrot roots in 1831, and came up with the name "carotene".

Beta-carotene's chemical formula - C40H56 - was discovered in 1907.

The human body converts beta-carotene into vitamin A (retinol) - beta-carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision.

Beta-carotene in itself is not an essential nutrient, but vitamin A is. Beta-carotene from food is a safe source of vitamin A Vitamin A can be sourced from the food we eat, through beta-carotene, for example, or in supplement form. The advantage of dietary beta-carotene is that the body only converts as much as it needs.

Excess vitamin A is toxic. Toxic vitamin A levels can occur if you consume too many supplements. Beta-carotene is an antioxidant
A Flamingo
The flamingo's characteristic red-orange color is caused by beta-carotene in their diet.
Beta-carotene, like all carotenoids, is an antioxidant. An antioxidant is a substance that inhibits the oxidation of other molecules; it protects the body from free radicals. Free radicals damage cells through oxidation. Eventually, the damage caused by free radicals can cause several chronic illnesses.

Several studies have shown that antioxidants through diet help people's immune systems, protect against free radicals, and lower the risk of developing cancer and heart disease. Some studies have suggested that those who consume at least four daily servings of beta-carotene rich fruits and/or vegetables have a lower risk of developing cancer or heart disease. Which foods are rich in beta-carotene? The following foods are rich in beta-carotene:

    Apricots
    Asparagus
    Broccoli
    Carrots
    Chinese cabbage
    Chives
    Dandelion leaves
    Grapefruit
    Herbs & Spices - chilli powder, oregano, paprika, parsley
    Kale
    Ketchup
    Many margarines
    Onions
    Peas
    Peppers
    Plums
    Pumpkin
    Spinach
    Squash
    Squash
    Sweet potatoes

We've all had it drilled into us: citrus fruits are the source for vitamin C. But citrus fruits aren't the only source. They aren't even the best source! The amount of vitamin C in one serving of papaya, strawberries, pineapple, bell pepper, broccoli, or Brussels sprouts exceeds the amount of vitamin C in a medium orange.

Many fruits are high in vitamin C. Here is a list from The World's Healthiest Foods of the fruits and vegetables with 50% or more of the daily requirement of vitamin C in each serving.

Fruits Highest in Vitamin C

    Papaya (one medium) - 224% (Papaya seeds can be dried and used like black pepper; makes great enzyme supplement)
    Strawberries (one cup) - 113%
    Pineapple (one cup) - 105%
    Oranges (one medium) - 93%
    Kiwi - (1 - 2 in) 85% (Eat the peels!)
    Cantaloupe (1 cup) - 78%
    Grapefruit (1/2) - 59%

What is surprising is the number of vegetables that meet the criteria.

Vegetables highest in vitamin C

    Bell Peppers (1 cup red or yellow) - 157% (green peppers are unripe peppers)
    Broccoli (1 cup) - 135%
    Brussels sprouts (1 cup) - 129%
    Cauliflower (1 cup) - 73%
    Kale (1 cup) - 71%
    Cabbage (1 cup) - 69%
    Bok Choy (1 cup) - 59%
    Parsley (1 cup) - 54%
    Turnip greens (1 cup) - 53%
    Sweet potato (1 cup) - 52%

Vitamin C is needed for the immune system, but that is not its only claim to fame. Vitamin C is needed for many physiological functions. It is an anti-oxidant. It is a co-factor for eight enzymes, thereby aiding in developing and maintaining scar tissue, blood vessels, cartilage, hormonal stability, biosynthesis of neurotransmitters, and transport of fatty acids into mitochondria.

So how can you mix and match some of the veggies and fruits above to deliver a power dose of vitamin C to your diet? A fruit salad? Yeah, that's an easy way. But let's look at a more creative recipe.

Beautiful and delicious kale salad

    1 bunch of kale
    1 tablespoon of olive oil
    1 red bell pepper
    1 tart apple
    handful of walnuts
    handful of raisins
    1 lime
    honey to taste

Tear the kale into edible pieces, saving the stems for another recipe or thinly slicing them for this salad.

Sprinkle olive oil over the leaves (use a little more or a little less as needed) and massage the oil into the leaves with both hands until the leaves become soft and pliant.

Add sliced red pepper, chopped apples, raisins, and walnuts.

Juice one lime. Add honey to taste and whisk. Pour over salad and mix well.

Enjoy!

 Schizophrenia is a disabling brain disorder characterized by the inability to tell reality from imagination, according to the National Institutes of Health (NIH). Symptoms are broken down into two types called "positive symptoms," which include hallucinations and delusions, and "negative symptoms" which include social withdrawal, apathy, and a lack of emotional expressiveness. While drugs have been found to help many with the positive type of symptoms, too often there's no help for the negative variety - until now. A new study has found that taking dietary supplements folate and vitamin B12 can alleviate these symptoms in some patients.

In a new placebo-controlled study of 140 patients with schizophrenia, a research team based at Massachusetts General Hospital (MGH) found improvement across all participants when folate and B12 were added to their regular treatments. But the results were most significant in those carrying specific variants in genes involved with folate metabolism.

The report has just been published in JAMA Psychiatry (formerly Archives of General Psychiatry) online. It's the first study designed specifically to investigate whether supplementation with folate and B12 (which increases the effects of folate) can treat the symptoms of schizophrenia.

"The symptoms of schizophrenia are complex, and antipsychotic medications provide no relief for some of the most disabling parts of the illness. These include negative symptoms, which can be particularly devastating," Joshua Roffman, MD, MMSc, of the MGH Department of Psychiatry, corresponding author of the JAMA Psychiatry paper, said in a media statement.

"Our finding that folate plus vitamin B12 supplementation can improve negative symptoms opens a new potential avenue for treatment of schizophrenia. Because treatment effects differed based on which genetic variants were present in each participant, the results also support a personalized medical approach to treating schizophrenia."

So why would the essential nutrient folate (often found in supplements in the folic acid form) have a positive impact on the devastating condition known as schizophrenia? In their paper, the researchers note that folate is necessary for the synthesis of DNA and neurotransmitters and it plays a role in the control of gene expression. Previous studies have linked folate deficiency during pregnancy with an increased risk of schizophrenia among offspring. Earlier research by members of the MGH-based team found low blood folate levels were associated with the more severe, negative symptoms among patients with schizophrenia.

"Folate plays a critical role in DNA methylation, which regulates gene expression, so it's plausible that its effects on negative symptoms act through gene expression changes," Dr. Roffman, an assistant professor of psychiatry at Harvard Medical School, explained in a media statement. "Participants with the low-functioning FOLH1 variant (a gene involved in folate metabolism) might eventually show a benefit of folate supplementation if treated for a longer period of time, but that needs to be investigated in future studies."

"Understanding more about the basic neural mechanisms of folate in patients with schizophrenia could help us generate more targeted and effective interventions to reduce and possibly even prevent symptoms."

First and foremost beta carotenes are one of the many brightly compounds called carotenoids that make foods red, yellow, and orange. Also, those red or orange colored hydrocarbons found in carrots and other vegetables change into vitamin A in the body, which helps regulate the growth of cells and control immune system reactions.

The cells that are affected most by vitamin A live in your digestive tract, in organs like the stomach.

Not coincidentally, eating foods chock-full of vitamin A, alpha carotene, and beta carotene seem to slash stomach cancer in half.

Beta carotene may protect against other cancers as well, including esophageal, liver, pancreatic, colon, rectal, prostate, ovarian, and cervical cancers due to their potency as an antioxidant.

People with low levels of antioxidants in their diets or their bloodstream are more likely to develop certain cancers. By comparison, people who eat lots of fruits and vegetables cut their risk of getting cancer in half.

The best sources of beta carotene are pumpkin, butternut squash, sweet potato, carrot, tomato, red bell peppers,
asparagus, bok choi, apricot, mango, orange, cantaloupe, papaya, and watermelon. The less obvious are spinach, kale, and collards and believe it or not, frozen mixed vegetables and fruits as well.

In addition to cutting cancer risk there is so much more. You could defeat heart disease, high cholesterol, heart attack, and stroke by loading up your plate with colorful foods.

One of beta carotene's biggest effects for heart health is its effect on your cholesterol. As an antioxidant, it puts out free radicals like pouring water on a fire.

Understand that free radicals harm the body through oxidative damage brought on by the body's inability to detoxify adequately. Fortunately, antioxidants like beta carotene keep cholesterol from oxidizing, which is the process that causes the walls of the arteries to thicken, leading to atherosclerosis.

Because deficiencies in vitamins A, C, E, and beta carotene have been linked to heart disease, if you build more into your diet, prevention has no price.

Various studies have proven that antioxidants from supplements do not really protect your heart in the way that antioxidants from food do. And the evidence out there shows that foods rich in carotenoids, including beta carotene, could reduce your risk of a heart attack.

Other research indicates that two carotenoids in particular - beta carotene and lycopene, which are found in tomatoes - could put a lid on stroke risk.

To really combat these diseases though, you'll need to maximize the beta carotene in every meal. To do this, just add a bit of fat. If you saute your vegetables use a bit of coconut oil or extra virgin olive oil. For salads, use some coconut or olive oil and some balsamic vinegar as your dressing, with a bit of fresh squeezed lemon. To take a walk on the wild side use some hummus as your dressing. Also, lightly cooking, chopping, and grating carrots and other vegetable containing beta carotenes help to make for easier release and absorption of the beta carotenes.

You could eat the healthiest salad piled high with carrots, leafy greens, and other high-carotenoid foods, but if you pour on a fat-free dressing or none at all, you will not absorb any disease-fighting carotenoids. Yes, the low-fat dressings have an adequate amount of fat to help you absorb some carotenoids, but to get the most beta carotene out of that salad you need to eat, you really need to increase the fat.

Just adding a little bit of fat to the orange, yellow, and leafy greens you usually eat every day, and you will get all the beta carotene you need without really changing your diet. But, be smart about what fat you use. Coconut oil, olive oil, balsamic vinegar, avocado and hummus are the best.

Now that Halloween is pau (Hawaiian for finished), what did you do with your pumpkin? Remember, pumpkins, squash, and other high-beta-carotene foods like these, that are rich in vitamin A, fight cancer.

But wait, there's more. Foods rich in beta carotene are a brain protector as well.

As vitamin A, it normalizes the way your body processes beta-amyloid protein. If this process breaks down it leads to Alzheimer's disease. As an antioxidant, beta carotene seems to increase brain function and brain cell survival as well as to improve the communication between the brain cells.

You already have the brain-saving list so heartily take advantage of these phytochemicals.

There are untold benefits waiting in the produce aisle. Of course, organic is better than pesticide-laden, but the benefits are inherent if the vegetable or fruit. If non-organic, wash them good.

There's an illness called sarcopenia. Sacopenia is the loss of muscle mass and strength. Sarcopenia makes it harder for you to get around, makes you more frail, and increases your chances of falling and being hospitalized. In essence, it takes away your independence.

But muscle loss is not just a product of being lazy. The same oxidative damage behind some cancers, heart problems, and lung disease also plays a role in muscle loss. The oxidation damages your muscles' DNA, protein, and fats in a way that may cause muscles to wither with age.

Luckily, cartenoids like beta carotene help remove the extra free radicals floating around that otherwise cause oxidation. Thin, then, minimizes muscle and DNA damage. By snuffing out free radicals, beta carotene and other antioxidants soothe inflammation as well.

Research has linked high levels of the inflammatory compound interleukin-6 to sarcopenia, loss of physical function and even disability.

For women, in particular, the amount of carotenoid you have in your blood now will predict how much interleukin-6 you will have later in life. The lower your cartenoid levels, the higher your interleukin-6 will eventually rise. Low cartenoids also predict muscle weakness and severe walking disability for older women. The good news is that having lots of beta carotene and other cartenoids in your blood, thanks to a diet filled with fruits and vegetables, results in better grip, hip and knee strength in elderly women.

It is important to note that your cartenoid levels are directly linked to how many fruits and vegetables you eat.

Yes, we know that oxidative damage builds up in the body with age, but id doesn't have to get the best of you. Eating the right combination of foods for 15 days can fight off oxidative DNA damage in older women. An example of such a regimen is as follows:
? cup of cooked spinach
1/3 of a medium carrot or ? cup of pumpkin
1 medium tomato or ? tablespoon of tomato paste
Do not forget a bit of coconut or olive oil.

Let's talk about vision, as its value cannot be underestimated. You need it to drive, read, recognize people, and stay independent. Unfortunately, age brings macular-degeneration.

The eye's retina contains millions of cells that sense light and color. The macula sits in the center and allows you to see fine details and gives you central vision. With macular-degeneration, the cells in the fine-vision area shrink or become blocked, sometimes by scar tissue in the eye.

At first, only minor vision problems manifest, but it usually gets worse with age. You must keep your eyesight sharp.

A study published in the Journal of the American Medical Association found that people over the age of 55 who ate foods rich in beta carotene along with vitamins C and E cut their chances of macular degeneration by 35%.

One of the best sources of beta carotene is sweet potato, as they pack more beta carotene ounce for ounce than any other unfortified food - even more than carrots and pumpkins. It is one of the most powerful foods you can
ever find.

One medium sweet potato delivers 438 % of your daily vitamin A, in the form of beta carotene. In addition, this sweet potato will give you 4 grams of fiber, more than a third of your vitamin C, and over ? of the day's manganese, all in a tiny 103 calories with zero fat.

If you already suffer from macular degeneration, the Age-Related Eye Disease Study (AREDS) found a supplement containing a combination of nutrients. It has 15 mg of beta carotene, 500 mg of vitamin C, 400 IU of vitamin E, 80 mg of zinc, and 2 mg of cupric oxide. This supplement slashed the risk of the disease worsening by 25%. It also slowed the disease's progression in people with intermediate macular-degeneration in one or both eyes or with advanced macular-degeneration in only one eye.

For more information on this supplement contact the National Eye Institute at (301) 496-5248.

When you doctor puts his stethoscope on your chest and tells you to take a deep breath, it's all well and good as long as you do not suffer from lung disease. Beta carotene can help decrease your problem as easy as it takes to pile your plate high with colorful foods.

When you eat more beta carotene foods, the results are delivered to your lungs. In your lungs it helps prevent the oxidative damage that contributes to lung problems like chronic obstructive pulmonary disease (COPD).

Natural body processes like breathing actually generate the free radical compounds that cause oxidation. In fact, smoking is even worse at any level especially if beta carotene and vitamin E are at low levels.

So, the bottom line is that it's never to late to eat better or increase your intake of beta carotene and antioxidants. It's always better to do it naturally than with synthetic supplements. Of course, the organic sulfur crystals with their oxygen releasing qualities remove heavy metals, toxins, and free radicals and restore the cells in the body to a healthier state.

Mid-life can bring about a number of changes for a woman's physiology. A growing number of women experience very drastic hormonal issues as they move into peri-menopause and menopause. Often they complain of low libido, hair loss, weight gain, sluggishness, anxiety, hot flashes and insomnia. Natural herbal compounds can help improve hormonal regulation and quality of life in menopausal women.

Both estrogen and progesterone decline naturally through the aging process. From the age of thirty-five to fifty years of age, there is a 75% reduction in the production of progesterone in the body. During that same age range, estrogen only drops by about 35% (1).

So by menopause, the body maintains about half the amount of estrogen but has around a quarter the amount of progesterone it once had. This reduction in progesterone creates a hormonal imbalance and a state of estrogen dominance. This is the common condition for women in peri-menopause (mid-forties) and menopause.

Symptoms of estrogen dominance during menopause:

Night sweats
Hot flashes
Headaches
Decreased libido
Tiredness
Lethargy
Irritability
Hair loss
Anxiety
Nervousness
Depression
Weight gain
Sleep difficulties
Inability to concentrate
Fibrocystic breasts
Cancer (Breast, Uterine & Ovarian)
Specific herbs and nutrients to support healthy hormonal balance

There are many natural herbal compounds that work to balance estrogen and progesterone levels. These herbal compounds are called sex hormone modulators as they have the ability to coordinate the release of major sex hormones based on the conditional needs.

Here are a few herbs that regulate the formation of bad estrogen metabolites and balance sex hormone production and utilization.

Korean ginseng

Ginseng has been given the Greek name, Panax, which means "all curing" as it has remarkable adaptogenic qualities that benefit individuals no matter their phase of life or what stressors they are encountering.

Research has shown that ginseng has the ability to stabilize blood sugar by improving fatty acid metabolism.(2) This reduces stress on the adrenals and improves stamina, energy and physical performance. The compounds in ginseng also improve oxygenation throughout the body and improve the immune system.(3)

Black cohosh

Black cohosh contains triterpene glycosides that have estrogen modulating impacts on metabolism (4). These components have been shown to improve estrogen deficient type symptoms without the adverse risks of estrogen replacement therapy.

Black cohosh has been shown to decrease hot flashes, increase blood flow to the pelvic area, relieve spasms and improve hormone related mood depression (5). This substance does not stimulate the uterine tissue and promote the formation of fibroids the way estrogen replacement does (6). This is a very safe and natural compound to use in support of estrogen balance.

Don Quai

This herb, otherwise known as Angelica Sinensis, has the ability to modulate the way the estrogen receptor functions. It is believed to have compounds that have estrogenic expression but in significantly reduced potency as human estrogens in the ratio of 1:400. This herb helps to ensure optimal estrogen expression in the body.

In estrogen deficient cases, it is able to bind and influence the estrogen receptor to improve estrogen interaction with the tissue cells. In estrogen dominant patterns it competes with estrogen receptor binding and lowers the potency of estrogen on the bodily tissues. This is because its potency is so much lower than human estrogen (7).

Dong Quai also improves iron absorption in anemic cases and has anti-inflammatory and pain relieving qualities (8). It also improves cardiac function and increases vaginal lubrication (9)

In a new study from Sanford-Burnham Medical Research Institute (Sanford-Burnham), researchers have used human pluripotent stem cells to generate new hair. The study represents the first step toward the development of a cell-based treatment for people with hair loss. In the United States alone, more than 40 million men and 21 million women are affected by hair loss. The research was published online in PLOS One yesterday.

"We have developed a method using human pluripotent stem cells to create new cells capable of initiating human hair growth. The method is a marked improvement over current methods that rely on transplanting existing hair follicles from one part of the head to another," said Alexey Terskikh, Ph.D., associate professor in the Development, Aging, and Regeneration Program at Sanford-Burnham. "Our stem cell method provides an unlimited source of cells from the patient for transplantation and isn't limited by the availability of existing hair follicles."

The research team developed a protocol that coaxed human pluripotent stem cells to become dermal papilla cells. They are a unique population of cells that regulate hair-follicle formation and growth cycle. Human dermal papilla cells on their own are not suitable for hair transplants because they cannot be obtained in necessary amounts and rapidly lose their ability to induce hair-follicle formation in culture.

"In adults, dermal papilla cells cannot be readily amplified outside of the body and they quickly lose their hair-inducing properties," said Terskikh. "We developed a protocol to drive human pluripotent stem cells to differentiate into dermal papilla cells and confirmed their ability to induce hair growth when transplanted into mice."

"Our next step is to transplant human dermal papilla cells derived from human pluripotent stem cells back into human subjects," said Terskikh. "We are currently seeking partnerships to implement this final step."

A common nutritional supplement may be part of the magic in improving the survival rates of babies born with heart defects, researchers report.

Carnitine, a compound that helps transport fat inside the cell powerhouse where it can be used for energy production, is currently used for purposes ranging from weight loss to chest pain.

New research shows it appears to normalize the blood vessel dysfunction that can accompany congenital heart defects and linger even after corrective surgery, said Dr. Stephen M. Black, cell and molecular physiologist at the Vascular Biology Center at the Medical College of Georgia at Georgia Regents University.

"My hope is this is going to have a major, major impact on survival of babies," Black said. About half the babies born with heart defects have excessive, continuous high pressure on their lungs from misdirected blood flow. Early surgery can prevent full-blown pulmonary vascular disease, but scientists are finding more subtle disruptions in the signaling inside blood vessels walls that can be problematic - even deadly - up to 72 hours after surgery.

The good news is the changes are reversible and that carnitine speeds recovery and can even prevent the damage in a lamb model of these human heart defects, according to studies published in the journal Pediatric Research.

Normally, most blood flow bypasses the lungs in utero when the placenta provides blood and oxygen for the baby. Baby's first breaths naturally expand the lungs and blood vessels, activating a process inside the lining of vessels that enables them to accommodate the initial blood surge, then reduce pressure quickly, dramatically and permanently.

This natural transition doesn't occur when heart defects misdirect blood flow. "It's kind of like a chronic fetal-to-newborn transition," said Black, the study's corresponding author. Lungs get pounded with about three times the normal flow and, even when surgeries are done as early as possible to repair the defect, correct blood flow and protect the lungs, the 20 percent death rates from acute pulmonary hypertension have remained unchanged for a decade. "That's 1 in 5 kid (with this condition)," Black said.

Left unchecked, the barrage thickens blood vessels, making them unresponsive, much like those of an elderly individual who has lived for years with uncontrolled high blood pressure. The comparatively brief periods of pounding these babies experience impairs the ability of the endothelial cells, which line blood vessels, to produce nitric oxide, a major dilator of blood vessels.

The shear force disrupts carnitine homeostasis, weakens the mitochondria (the cell powerhouse) and impairs nitric oxide production. To make bad matters worse, the precursor to nitric oxide instead makes more peroxynitrite, prompting endothelial cells to grow and thickening blood vessels. Black was also corresponding author of a recent study in the Journal of Biological Chemistry that showed peroxynitrite does this by turning on the cell survival protein kinase Akt1.

The new study indicates that even without fixing the heart defect, high daily doses of carnitine in the first four weeks of life can prevent endothelial dysfunction. In fact, the laboratory lambs' ability to make nitric oxide is preserved even without the benefit of heart surgery and the responses to the chemical activity that enables blood vessel dilation is normalized, Black said.

Taking carnitine with omega-3 fish oil is one of the simplest things you can do to lose weight and raise your energy levels. The cool thing about carnitine is that by elevating the amount of carnitine stored in your muscles, you will see improvements in your quality of life. Fat loss and more energy are two of these benefits, but taking carnitine is known to improve all of the following:

• High-intensity work capacity

• Increase athletic performance

• Speed your recovery from intense exercise

• Make your brain work better

• Prevent oxidative stress that leads to longer term health problems such as cardiovascular disease, diabetes, and chronic inflammation

A recent study in The Journal of Physiology provides groundbreaking evidence that carnitine supplementation can improve athletic performance, something that researchers have had trouble proving for years. Emerging research on the benefits of carnitine for health in conjunction with evidence that clarifies the best ways to take carnitine (insulin must be present in the body for carnitine to be delivered into the muscle), make it time to revisit this amino acid. Let’s look at the top ten health benefits of elevating your carnitine levels with a focus on achieving optimal body composition.

1) Take Carnitine to Burn Fat: The Basics

Carnitine is an amino acid composite that is made from lysine and methionine. There are a couple of different forms of carnitine, such as acetyl-L-carnitine and L-carnitine tartrate, and we’ll look at which forms you should be taking and when. In this article, unless otherwise stated, “carnitine” will be used to refer to L-carnitine tartrate.

Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels. Elevating carnitine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate, and increasing anabolic hormone response.

2) Pair Carnitine and Omega-3 Fish Oils For Fat Loss

For carnitine to be effective, you need to ensure you have adequate levels of omega-3 fish oils in the body. In order for your body to actually “load” carnitine that you take in supplement form into the muscles where you want it, it has to be accompanied by insulin.

Omega-3 fatty acids come into the equation because they will improve the health of every cell in your body if you get enough of them. The cells are made up of two layers of lipids or fats, which will be composed of good fats or bad fats depending on the type you eat. If the cell lipid layers are made up of omega-3s, the cell will be generally healthier, and it will also make them more sensitive to insulin. Having your cells be more sensitive to insulin allows your body to get the most energy production out of supplemental carnitine.

I mention this relationship between omega-3s and carnitine because you won’t optimally benefit from taking carnitine unless you have already attended to your omega-3s. In working with obese clients, I’ve found that using high doses of fish oil with carnitine tartrate will allow the fat to start to come off.

Omega-3s increase metabolic rate by increasing cell activity and fat burning. Carnitine is the delivery system for long chain fatty acids such that the less carnitine you have in the body, the fewer fatty acids that get into the cell, meaning you don’t burn them for energy. Instead, the fatty acids go into a depository and are stored as fat. By elevating carnitine, fat burning increases and you give the cell the right genetic machinery to raise metabolism. You’ll have more energy, feel more motivated, and any excess fat begins to come off.

3) No Need For Carbs: Carnitine with Omega-3s for Fat Loss

The new study in The Journal of Physiology, which we will highlight below starting with #5, showed that taking carnitine with carbs is effective for elevating muscle carnitine levels and improving athletic performance. But carbs aren’t necessary as long as you get adequate omega-3s. A study in the Annals of Nutrition and Metabolism showed that combining carnitine, omega-3s, and polyphenols resulted in lower blood lipid levels and better cellular energy production, which has the implication of fat loss if the study had been of longer duration—it was only 12 weeks.

Researchers found that triglycerides were lowered by 24 percent and free fatty acids decreased by 29 percent compared to a placebo group that had no changes. These changes indicate healthier markers of cholesterol, better energy use, and fat burning that will lead to fat loss. Additionally, genes that increase fat burning in the body were “activated” indicating a better metabolic profile. Take note that the polyphenols were included to raise antioxidant levels and fight oxidative stress that leads to chronic inflammation and poor cardiovascular health, among other things. They are not necessary for the carnitine to work its magic.

4) Carnitine Fights Visceral Belly Fat

Visceral belly fat is one of the toughest fats to lose once you’ve got it, and it causes numerous health problems. Once you begin to gain visceral fat around the belly, it will lead to fat gain within the organs such as the liver, the heart, or even in muscle. Fat gain in the liver leads to non-alcoholic fatty liver disease, while epicardial fat is a type of visceral fat that is deposited around the heart and is considered a metabolically active organ, altering heart function.

Raising your carnitine levels will fight this visceral fat gain because it increases fat burning, which has the effect of taking triglycerides and low-density lipoproteins out of the system so that they don’t build up causing high cholesterol and atherosclerosis. A new research study in the journal Food and Chemical Toxicology illustrates this. Researchers gave a carnitine supplement to mice who were fed a high-fat diet in order to make them gain weight. In comparison to a group of mice fed a placebo, the carnitine group gained substantially less visceral and subcutaneous fat (fat that is right below the surface of the skin that you can pinch with your fingers). The placebo group exhibited the beginning stages of non-alcoholic fatty liver disease and atherosclerosis, neither of which were evident in the carnitine group.

5) Take Carnitine To Improve Performance

The study in The Journal of Physiology is the first to show that muscle carnitine content can be increased in humans through diet . Once carnitine is elevated, metabolism in the body is dependent on the intensity of exercise, allowing for better energy use and performance.

Researchers gave a placebo or a supplement of carnitine tartrate and carbs (2 g carnitine with 80 g of carbs twice a day) to experienced athletes who were training for a triathlon three to five times a week. At various points throughout the study subjects performed the following exercise tests: two thirty-minute repeated bouts of exercise (the first at 50 percent of maximal oxygen uptake and the second at 80 percent), followed by an all-out 30-minute performance trial.

After 24 weeks of supplementation, the carnitine group increased performance from baseline by 11 percent in the exercise trials compared to no improvement in the placebo group. Participants who took carnitine also rated the trial and the exercise bout they performed at 80 percent of max to be easier than at baseline, while the placebo had no difference in rating of perceived exertion (RPE).

Two key points from this study are essential for making carnitine supplementation effective at elevating performance. First, it takes a long supplementation period to raise muscle carnitine levels and reap the benefits of improved energy production. In this study after three months there were no changes in performance or RPE from baseline, but after 6 months those improvements were pronounced and statistically significant. Somewhere between 3 and 6 months is the magic number, meaning taking carnitine is a lifestyle supplement just like omega-3s are.

Second, carnitine doesn’t accumulate or “load” in muscle unless accompanied by high insulin concentrations. This explains why many previous studies have NOT shown increases in muscle carnitine after taking it in multi-gram doses. In this study the carnitine was taken with carbs because the carbs triggered insulin release, which allowed the carnitine to load into the muscle. Take note that there is a big focus in the health world on minimizing insulin secretion from carbs for optimal body composition. This is critical, but be aware that insulin is actually a potent anabolic hormone if the cells are sensitive to it and if appropriate levels are present.

Pairing carnitine with carbs is one option, but as shown in #3, carnitine can also be paired with omega-3s, which may be more appropriate for individuals whose primary goal is to lose fat. In my experience, best fat loss results come from a 5 to 1 ratio of omega-3s to carnitine. If you’re taking 20 grams of omega-3s, you’d pair it with 4 grams of carnitine. But, if you’re more conservative with your omega-3 supplementation, you can start with 1 to 2 grams of carnitine and work up to 4 grams, which was the dose used in this study.

6) Increase Work Capacity With Carnitine

Another benefit of raising carnitine levels is that you’ll have a greater work capacity, but it will not feel as physically difficult. You’ll be able to lift more weight, complete more reps, or run faster and longer, but with more ease. This is because higher muscle carnitine levels help decreases pain, muscle damage, and markers of metabolic stress from high-intensity exercise by decreasing lactic acid production.

A higher level of carnitine increases energy production, but it also has the effect of accelerating muscle buffering by maintaining the pH of the muscle and minimizing the accumulation of hydrogen ions. Basically, carnitine helps eliminate the byproducts of intense exercise that cause pain and muscle damage (the burning you may feel when training hard), allowing you to work harder.

In the Journal of Physiology study, results show how higher muscle carnitine levels increase work capacity by reducing lactate accumulation in the muscles. Following the exercise bout at 80 percent of maximal, muscle lactate buildup was 44 percent lower in participants that supplemented with carnitine compared to the control group. Following the exercise bout at 50 percent of maximal, the carnitine group used 55 percent less muscle glycogen than the control group indicating that they burned more fat for fuel and had improved energy production. ??

The combination of less lactate buildup and greater fat burning in the two exercise bouts allowed the carnitine group to increase work output by 35 percent, while having a lower RPE. In simple terms, taking carnitine is a no-brainer if you want to improve body composition by burning more fat and be able to train at a higher level!

7) Enhance Recovery with Carnitine

Take carnitine to speed both short- and long-term recovery from intense training and you’ll have less pain, soreness, and feel more energized. Muscle lactate buildup is a limiting factor that inhibits performance and causes muscle pain, meaning that if you produce less of it and are able to clear it faster, you will have a faster recovery.

Taking carnitine will also support an anabolic response to exercise by up-regulating the androgen receptors, which will “help to mediate quicker recovery,” according to one research group. Two studies led by William J. Kraemer tested the hormonal response to taking carnitine tartrate. In one of these studies, supplementing with carnitine for 21 days produced an increase in the resting content of the androgen receptors that bind with testosterone, indicating a better anabolic environment. Following resistance exercise, participants also had increased androgen receptor content that indicated greater cellular uptake of testosterone and increased protein synthesis. Enhanced protein synthesis allows tissue that was damaged during training to regenerate faster and speed recovery.

The second study also had participants take carnitine or a placebo for 21 days and found that after intense resistance training, the carnitine group had reduced muscle tissue damage (assessed by MRI) and increased IGFBP-3 levels (a binding protein that promotes tissue synthesis). Researchers suggest carnitine supplementation helps promote recovery by producing “more undamaged tissue, (and a) greater number of intact receptors that would be available for hormonal interactions.”

8) Improve Cognitive Performance with Acetyl-L-Carnitine and Increase Motivation

A form of carnitine called acetyl-l-carnitine will give you superior brain function and increase motivation, meaning it’s a great supplement for people who want to lose weight but feel unmotivated to exercise. Acetyl-l-carnitine helps DHA omega-3 fish oils work their magic on the brain—just like carnitine tartrate, this form needs to be taken with omega-3s in order to facilitate fat burning for energy in the brain.

Acetyl-l-carnitine is a powerful antioxidant and can detoxify the brain of heavy metals we suggest pairing it with Alpha Lipoic Acid along with DHA because all together they support dopamine levels, while increasing attention span and motivation. For depressed people or those who need to lose weight, it works wonders on motivation and self-initiative, both with training and work-related tasks. And by taking acetyl-l-carnitine, you’ll still benefit from improved energy, physical performance, work capacity, and a speedy recovery, all benefits to help you achieve a lean physique.

A number of research studies support the use of acetyl-l-carnitine for a better brain. For example, a new study in the Scandinavian Journal of Gastroenterology found that giving patients with liver dysfunction acetyl-l-carnitine significantly improved their physical function, general health, overall mood, and well-being. They also reported less depression and anxiety.

9) Prevent Type 2 Diabetes and Improve Insulin Health With Carnitine

Carnitine is emerging as a supplement that can prevent type 2 diabetes because of how it improves fat metabolism. It can counter the diseases of metabolic syndrome by preventing atherosclerosis, and supporting cardiovascular health, while inducing fat loss.

Plus, raising carnitine levels will fight related type 2 diabetes factors because it has antioxidant properties, meaning it abolishes free radicals and reduces oxidative stress. The key to improving your insulin health and losing fat with carnitine is to understand that the following interrelated factors must be present for this method to be effective:

A) Take carnitine with omega-3 fish oils. Remember, a 1 to 5 ratio is suggested.

B) Adopt this supplementation protocol as a lifestyle habit, not a one time thing. Research shows androgen receptors are up-regulated after three weeks, triglycerides are improved after three months, but muscle carnitine level isn’t elevated for close to six months.

C) A high-protein diet and exercise will make it much more effective

10) Carnitine Supplementation Counters Cachexia or Wasting Disease

Raising carnitine levels can counter cachexia or wasting syndrome that is associated with diseases including cancer, AIDS, heart disease, and lung disease. Although this is not a common problem among the Poliquin readership, it should be mentioned here because carnitine supplementation is able to restore metabolic parameters in individuals with cachexia and thereby help fight the progression of life-threatening diseases.

Cachexia is characterized by progressive weight loss, muscle loss, cognitive decline, poor insulin health, inflammation, and poor organ function, among other things. Emerging evidence shows that in patients with cancer cachexia, carnitine is depleted and metabolism is impaired. A new study in Nutrition Journal found that giving carnitine to men with pancreatic cancer who were suffering from cachexia improved their lean mass, increased energy metabolism, and improved their quality of life. Using carnitine produced a trend to increased survival over the course of the study and towards reduced hospital stays.

11) Take Carnitine to Improve Male Fertility

Having adequate carnitine levels has been shown to be necessary for male fertility. One study found that fertile males had higher levels of carnitine and this was associated with healthier sperm. The men who were classified as infertile had lower carnitine and compromised sperm health. This study suggests that ensuring you have get adequate carnitine in conjunction with healthy lifestyle practices can support fertility.

12) Use Carnitine for Better Skin

A topical carnitine cream can improve the health of your skin by decreasing the amount of oil released by the pores. A new study in the Journal of Cosmetic Dermatology found that a carnitine cream increased the amount of fat that entered the cell, which decreased the oil secreted by the skin. This led to less oily skin and a smoother overall appearance. It also indicates the value of using carnitine to improve the transport of carnitine across the cellular wall to be burned for fat because Beta fat oxidation, or burning, was enhanced.

: اکثر افراد هنگامی که دچار دندان درد، کمردرد یا دیگر آسیب‌ها از این نوع می‌شوند برای تسکین درد به مصرف دارو روی می‌آورند که البته داروها بدون عوارض نیستند.

 کارشناسان سلامت معتقدند در برخی از مواقع می‌توان از مسکن‌های طبیعی مختلف برای تسکین درد کمک گرفت و بسیاری از داروهای گیاهی در درمان التهاب و دیگر بیماری‌های مرتبط با آن موثر هستند. گزینه‌های درمانی گیاهی در گروه داروهای جایگزین و مکمل قرار می‌گیرند که برخی از انواع موثر آنها شامل موارد زیر می‌شوند:

- پوست درخت بید: برخی افراد اغلب از پوست درخت بید برای تسکین علائم التهاب که عامل اصلی بیشتر دردها به حساب می‌آید، استفاده می‌کنند. ترکیب شیمیایی «سالیسین» که با عنصر اصلی موجود در آسپرین شباهت دارد در پوست درخت بید موجود است. از مدت‌ها قبل برخی از افراد پوست درخت بید را برای رهایی از درد و تب می‌جویدند. اکنون نیز این ماده به عنوان گیاهی خشک فروخته شده و شبیه به چای مصرف می‌شود. همچنین می‌توان از آن برای درمان سردرد، کمردرد، التهاب مفاصل و چندین بیماری دیگر استفاده کرد. با این وجود زیاده‌روی در مصرف این گیاه موجب به هم خوردن معده، طولانی شدن زمان خونریزی و کاهش سرعت عملکرد کلیه‌ها می‌شود.

- زردچوبه: این چاشنی که در غذاهای هندی استفاده فراوانی دارد حاوی ترکیب «کورکومین» است که به عنوان یک نوع آنتی اکسیدان، بدن را در برابر مولکول‌های رادیکال آزاد که به سلول‌ها و بافت‌ها آسیب می‌رسانند، حفاظت می‌کند. زردچوبه برای درمان بیماری‌های مختلفی از جمله به هم خوردن معده، پسوریازیس، زخم‌ها، سوءهاضمه، رودل و حتی سرطان مورد استفاده دارد. همچنین برخی از مبتلایان به التهاب مفاصل به مصرف زردچوبه به عنوان یک مسکن طبیعی روی می‌آورند چراکه این ادویه به تسکین التهاب کمک می‌کند.

- میخک: میخک نیز همچون دیگر مکمل‌های گیاهی برای درمان انواع مختلف بیماری‌ها کاربرد دارد. این گیاه دارویی می‌تواند در درمان سرماخوردگی و حالت تهوع موثر باشد. همچنین می‌توان از آن برای تسکین دردهای مرتبط با سردرد، التهاب مفاصل و دندان درد بهره برد. نتایج به دست آمده در یک بررسی حاکی از آن است که میخک در بهبود عفونت‌های قارچی تاثیرگذار است هرچند ضرورت دارد تحقیقات بیشتری در این زمینه انجام شود. با این حال کارشناسان به افراد مبتلا به اختلال‌های خونریزی یا مصرف‌کنندگان داروهای رقیق‌کننده خون در مورد مصرف میخک هشدار می‌دهند چراکه روغن این گیاه موجب افزایش خطر خونریزی غیرمعمولی می‌شود.

- طب سوزنی: این شیوه درمانی سنتی در چین با متعادل ساختن مجراهای طبیعی انرژی در بدن به تسکین انواع درد کمک می‌کند. متخصصانِ طب سوزنی در این روش درمانی، سوزن‌های بسیار ظریف و ریزی را داخل پوست وارد می‌کنند. همچنین محل قرار دادن این سوزن‌ها به منبع و علت درد بستگی دارد. در این روش شدت درد بیمار به دلیل ترشح ماده شیمیایی سروتونین که تسکین دهنده درد است کاهش می‌یابد.

- گرما و سرما: در میان شایع‌ترین روش‌های خانگی درمان درد می‌توان به قرار دادن مستقیم یخ یا حرارت دادن محل درد اشاره کرد. در حالی که این دو روش به نظر مسکن‌های شگفت‌انگیزی نیستند اما اغلب مردم به طور دقیق آگاه نیستند که از هر کدام از این دو روش در چه مواقعی استفاده کنند تا به نتیجه مطلوب برسند.

در موارد کشیدگی ماهیچه‌ای و تاندون‌ها می‌توان با قرار دادن یخ از میزان التهاب و ورم بلافاصله پس از آسیب‌دیدگی کاست. همچنین پس از رفع التهاب، گرما در کاهش میزان سفتی ناشی از کشیدگی ماهیچه‌ای موثر است. همچنین قرار دادن کیسه یخ روی سر در تسکین سردرد مفید است. علاوه بر این باید دقت داشت در صورتی که علت درد از آرتروز ناشی شود حرارت دادن بیش از استفاده از کیسه یخ تاثیرگذار خواهد بود.

Vitamin C is best known for strengthening the immune system. This potent antioxidant also has many other important roles that control significant aspects of our health. Vitamin C helps detoxify our bodies, protects and promotes healing of all of our cells, and helps us deal with both mental and physical stress. It also supports healthy bacteria in our gut, neutralizes free radicals, is anti viral and anti bacterial, prevents and kills cancer cells, and so much more. Most people, especially children, would benefit from more vitamin C.

Natural vitamin C complexes from wholefoods are more potent than store-bought vitamin C tablets. Yellow and red peppers, guavas, dark green leafy vegetables like kale, kiwi (especially with skin), broccoli, strawberries, and watermelon all have more vitamin C than a citrus fruit without the peel.

Full disclosure, I meant a fully-grown, large watermelon. I assume I'm not the only one who can eat a large watermelon every day?

Rosehips, parsley, cilantro, and coriander are also very potent vitamin C suppliers.

The best vitamin C is the vitamin C that comes as food. It's not about how many milligrams of vitamin C you take, it's how much vitamin C your body assimilates. Citrus peels are very high in vitamin C; 100 g of citrus-peel provides around 130 mg of vitamin C. The fruit of an orange provides just 71 mg per 100 g of fruit. Citrus peels also benefit due to enzymes, phytonutrients, and important nutrition we don't even know about yet.

Save money with your own vitamin C supplement

Any organic orange, lime, or lemon peels left over from the fruit you buy will do the trick. Save all of your peels after you eat the inside of the fruit, and then cut the peels into thin strips. Place them on a plate on your dining room table and let them dry at room temperature for a couple of days until they are dry and crisp. You can also dehydrate the peels with a food dehydrator and then store them for up to a year in a dry container. For consumption, you can break up peels into smaller pieces and mix them with your favorite tea. This makes the tea taste great, but the downside to this approach is that heat destroys the enzymes. A better option is to place the peel strips into your blender or some sort of grinder and grind them into a powder (which won't hurt the enzymes). Throw the powder into your smoothie or fresh juices. One rounded teaspoon will supply you with more organic vitamin C complex, rutin, hesperidin, and bioflavonoids than your body needs for the day, regardless of your size.

This is perfect for anyone who's about to start a lemonade detox, considering the leftover lemon peels (see first source). Also look at these homemade nutrition, nutrition, calcium, and toothpaste recipes.