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Lunch in zone diet

Definition

The Zone Diet kegiatan is a food management system that claims to promote optimal metabolic efficiency in the body by balancing the hormones insulin and glucagon. Insulin is responsible for converting, in the blood, incoming nutrients into cells. Glucagon regulates glucose in the liver. The Zone’s food plan consists of a dietary intake of 40% carbohydrates, 30% protein, and 30% fat.

Origins

In 1995, Dr. Barry Sears, Ph.D., a former biotechnology researcher for the Massachusetts Institute of Technology, authored The Zone. Since that time, the book has sold over one million copies. One of the more popular carbohydrate-restrictive diets, the Zone’s success has recently spawned several Zone “knock-off” diets.

The Zone Diet is based on a kegiatan Dr. Sears developed almost twenty years earlier to treat heart disease in Type 2 diabetics. One of his key inspirations for developing this kegiatan was his own genetic history, which demonstrated an inclination for premature heart attack.


Benefits

The name of Dr. Sears’ diet refers to an expression used by athletes to describe a euphoric state of optimal physical and mental efficiency. At its heart, the Zone Diet strives to control two metabolic hormones, insulin and glucagons, as well as properly balance eicosanoid metabolism.

Eicosanoids, found in fatty acids, are important in the regulation of inflammatory, immunological and hemostatic (arresting hemorrhage) processes. Metabolism is the chemical process in living cells that provides the body with energy and new material to repair waste.

In addition to permanent weight loss, this hormonal balance is said to increase longevity and blood flow, improve the immune system, and promote a sense of general well being. Furthermore, the Zone Diet is thought to assist in the prevention of chronic ailments such as diabetes, heart disease, and high blood pressure.

Description

dietary ratio 40/30/30

The diet asserts that by controlling the glucagons-insulin ratio in the body, it promotes long-term weight loss as the body burns excess fat. In addition, it is claimed that balancing levels of eicosanoids further increases mental and physical performance and reduces inflammation and hunger.

This state of hormonal balance, also referred to as “the Zone,” is achieved, according to the diet, by maintaining a dietary ratio of 40% carbohydrates, 30% fat, and 30% protein. It is this dietary ratio that has led people to call the Zone a “40/30/30 diet.”

The Zone diet requires eating five times a day. Three full meals as well as a mid-afternoon and pre-bed-time snack. The dieter is told that he/she should eat at least once every five hours to maintain proper insulin levels. There are two distinct methods used when preparing a Zone meal: the Eyeball Method and the Block Method. Following either method should provide a daily caloric intake of roughly 1,200 calories for women and 1,500 calories for men.

With the Eyeball Method, the dieter’s hand is used to judge portion sizes. For low fat proteins (chicken and fish), the portion should be approximately the size and thickness of the dieter’s palm. This equals roughly three ounces of protein for women and four ounces for men. Then carbohydrates are added to the meal.

For “favorable” carbohydrates, such as most fruits and vegetables, two loose, fist-sized portions may be added. For “unfavorable” carbohydrates, such as pasta and grains, only one tight, fist-sized portion may be added. Finally, a “dash” of dietary fat is added, which can consist of a few nuts, olives, or guacamole.

The second, and more precise, method for the Zone diet is the Block Method. In this method, each “Zone Food Block” consists of three “mini-blocks,” which each represent one portion each of low-fat protein, favorable carbohydrates, and dietary fat.

These mini-blocks contain a precise measurement of these macronutrients, specifically seven grams of protein, nine grams of carbohydrates, and 1.5 grams of fat. Each of the three daily meals and snacks consists of a set number of blocks. Women should consume three blocks per meal and one block for each snack, totaling eleven blocks each day.

Men should consume four blocks per meal and one block for each snack, totaling 14 blocks each day. These are considered the minimum daily nutritional requirements for an adult. Different factors, such as increased muscle mass and pregnancy, may increase the daily food block requirements.

The Zone diet is only one of four key elements in the entire nutritional kegiatan proposed by Dr. Sears. The other three elements are the use of monounsaturated fats, dietary supplementation of Omega-3 fish oils, and exercise.

These other elements, it is asserted, will help control metabolic function, produce “good” eicosanoids, and lower insulin levels. These four elements combined should produce a positive hormonal balance and thus increased health and permanent weight loss.

Preparations

There are few preparations required for going on the Zone diet. However, as with going on any diet, it is wise to consult with a physician beforehand. A physical examination and blood work are suggested, particularly to determine levels of cholesterol, glucose, insulin, and triglycerides (fatty acids).

Dieters should also prepare their kitchens by purchasing proper measuring tools and a food scale. In addition, they should empty their cupboards of all foods with high-density carbohydrates. Zone “quick start” kits are also available from various retailers and on-line stores.

Zone diet grocery list

Precautions

As every individual possesses a unique biochemistry, achieving “the Zone,” the state of optimal mental and physical efficiency, can be very subjective. This subjectivity can lead to confusion and frustration as individuals attempt to find their perfect metabolic balance using the 40/30/30 diet plan. Some critics believe the Zone diet is too strict, making it too difficult to maintain over a long period of time.

Due to its high protein ration (30%), the Zone diet is not recommended for people with impaired liver or kidney function. Protein metabolizes in the liver and is then excreted by the kidneys. The added strain of a high protein diet can cause long-term damage to these organs, as well as cause kidney stones and bone loss.

Some experts further believe that these high protein requirements also contra-indicate the Zone diet for people with or at risk of heart disease, due to the higher level of saturated fat and cholesterol in many high protein foods. Clinical studies have shown that high fat/high protein/low carbohydrate diets can also increase the risk of serious diseases such as high blood pressure, stroke, and adult-onset diabetes.

Despite Dr. Sears’ claims to the contrary, many scientific studies show that the Zone diet may actually impair physical performance rather than enhance it. Fatigue experienced by athletes during exercise may be due to the diet’s low proportions of dietary intake of carbohydrates (as stated above) as well as inadequate caloric intake. Additionally, the suggested benefits of risk reduction and increased health may be overstated.

Side effects

Dr. Sears states there are few or no side effects associated with his diet. However, many nutritional experts disagree. The Zone diet requires an intake of carbohydrates below the minimum nutritional daily requirements (100–120 g) agreed upon by most health experts.

This deficiency can lead to several health risks such as cardiac problems, ketosis, and orthostatic hypotension (temporarily lowered blood pressure, usually from standing up quickly, causing temporary blood flow reduction and lack of oxygen to the brain, then lightheadedness and sometimes loss of consciousness). Mineral and vitamin deficiencies caused by low carbohydrate consumption may increase the risk of numerous diseases.

The diet’s high protein intake places added stress on kidney functions, increasing the risk of gout, osteoporosis, kidney stones, and kidney damage. One researcher, Sachiko St. Jeor, and colleagues concluded that dieters following diets like the Zone are potentially at risk for vitamin and mineral deficiencies.

Research and general acceptance

Although the Zone diet is not as strongly criticized as most high protein/low carbohydrate diets, few health organizations and nutritionists endorse it. Indeed, organizations such as the American College of Sports Medicine and the American Dietetic Association have publicly disagreed with the 40/30/30 plan.

Most experts note the Zone diet’s lack of scientific credibility, either claiming that the majority of Dr. Sears’ observations and findings are supported by poorly controlled studies, unproven theories, non-validated results, and half-truths, or that the majority of published scientific research points to the detrimental effects of the Zone rather than to its health benefits. The long-term effects of the Zone diet have not been fully researched; therefore, the diet’s long-term health benefits and risks are still undefined.

Lonely yucca grows in the dessert

Description

The yucca plant is native to the high deserts of the southwestern United States and Mexico. It is also found less commonly in parts of the eastern United States and West Indies. Extracts from the plant’s root are used in alternative medicine as a soap and as an herbal dietary supplement.

The yucca has at least 40 species, including Yucca filamentosa, the most common type, Yucca brevifolia (Joshua tree), Yucca aloifolia (Spanish bayonet), and Yucca gloriosa (Spanish dagger). Two other species, Yucca baccata and Yucca glauca, are called soap plant because their roots are especially good for making soap.

Yucca plants are tree-like succulents of the lily family (Liliaceae) with stemless stiff, pointed leaves that end in a sharp needle. The Joshua tree, the namesake of Joshua Tree National Park near Palm Springs, California, is believed to have been named by Mormon settlers because the plant’s angular branches resembled the outstretched arms of Joshua leading them out of the desert. The yucca flower is a series of white or purple blossoms on a long stalk.


General use

Native American tribes in the southwestern United States and Northern Mexico found numerous uses for the yucca, dating back hundreds of years. Several tribes, including the Western Apaches on the Fort Apache Reservation in Arizona, use the plant today. The most common use seems to be for hygiene. Roots of the yucca baccata are pounded to remove extracts that are made into shampoo and soap.

The Apaches also use yucca leaf fibers to make dental floss and rope. Historically, Western Apaches mixed ground juniper berries with yucca fruit to make a gravy. They also made a fermented drink from juniper berries and yucca fruit pounded to a pulp and soaked in water. Other Native American groups used yucca soap to treat dandruff and hair loss.

Native Americans also used yucca plants for a variety of other non-medical purposes, including making sandals, belts, cloth, baskets, cords, and mats. Such uses can still be found today among Hopi, Papago, and Ute Indians. The Zuni used a mixture of soap made from yucca sap and ground aster to wash newborn babies to stimulate hair growth. Navajos would tie a bunch of yucca fibers together and use it as a brush for cleaning metates.

The primary medical use of yucca is to treat arthritis and joint pain and inflammation. Native Americans used sap from the leaves in poultices or baths to treat asthma and headaches. Constituents of the yucca are used today to treat people with osteoarthritis and rheumatoid arthritis.

The plant’s medical properties are found in saponins, precursors of cortisone, which prevent the release of toxins from the intestines that restrict normal cartilage formation. Saponins are produced naturally in the body by the adrenal glands. It is believed yucca works best for arthritis when taken over an extended period of time.

Yucca extract is used to treat a variety of other conditions, including migraine headaches, colitis, ulcers, wounds, gout, bursitis, hypertension (high blood pressure), and high LDL cholesterol (also called bad cholesterol).

Liver, kidney, and gallbladder disorders are also treated with yucca extract. More recently, researchers have found that resveratrol, a compound found in yucca extract as well as in red wine, inhibits the aggregation or clumping of blood platelets. This finding suggests that yucca extract may be useful in preventing blood clots.

A number of commercial uses for yucca extract have been found, including adding it to root beer, alcoholic beer, and cocktail mixers as a foaming agent. The bittersweet dark brown extract is also used as an additive in ice cream and other foods.

The extract of the Yucca schidigera (Mojave or Mohave yucca) is also used as an additive in natural pet foods. It is reported to speed up bowel elimination, reduce fecal and urine odor, and improve digestion in dogs and cats. It can also be added to pet food as a spray or drops.

Several studies also show that when added to animal feed, Yucca schidigera extract can reduce noxious ammonia gas in the waste products of poultry, pigs, cows, and horses. A decrease in ammonia levels can increase egg production in chickens and milk production in dairy cattle.

Preparations

The standard dosage of concentrated yucca saponins is two to four tablets or capsules a day. Yucca concentrate is also available as a tea, with the usual dosage being 3–5 cups a day. Capsules and tablets are commonly sold in doses of 500 milligrams. A bottle of 30, 60, 90, or 100 units costs $6–10 and can usually be found in health food stores.

Precautions

Since yucca has rarely been studied in a scientific setting, it is not known whether it is safe in children, pregnant or lactating women, or people with a history of severe kidney or liver diseases, heart disease, or cancer. It appears to be nontoxic to other mammals, including such household pets as cats and dogs.

Side effects

Saponins extracted from yucca plants are generally considered safe when used in traditional doses and forms based on several hundred years of use by Native Americans, both as food and medicine. In recent years, the only reported minor problems are rare cases of diarrhea and nausea. Some people who are sensitive to plant allergens may develop a mild skin rash from contact with yucca sap.

Interactions

Long-term internal use of yucca extract may interfere with the absorption of such fat-soluble vitamins as A, D, E, and K. As of 2002, however, no interactions between yucca and standard prescription medications have been reported.

Yoga

Definition

The term yoga comes from a Sanskrit word that means yoke or union. Traditionally, yoga is a method joining the individual self with the Divine, Universal Spirit, or Cosmic Consciousness. Physical and mental exercises are designed to help achieve this goal, also called self-transcendence or enlightenment.

On the physical level, yoga postures, called asanas, are designed to tone, strengthen, and align the body. These postures are performed to make the spine supple and healthy and to promote blood flow to all the organs, glands, and tissues, keeping all the bodily systems healthy.

On the mental level, yoga uses breathing techniques (pranayama) and meditation (dyana) to quiet, clarify, and discipline the mind. However, experts are quick to point out that yoga is not a religion, but a way of living with health and peace of mind as its aims.


Origins

Yoga originated in ancient India and is one of the longest surviving philosophical systems in the world. Some scholars have estimated that yoga is as old as 5,000 years; artifacts detailing yoga postures have been found in India from over 3000 B.C.Yoga masters (yogis) claim that it is a highly developed science of healthy living that has been tested and perfected for all these years.

Yoga was first brought to America in the late 1800s when Swami Vivekananda, an Indian teacher and yogi, presented a lecture on meditation in Chicago. Yoga slowly began gaining followers, and flourished during the 1960s when there was a surge of interest in Eastern philosophy.

There has since been a vast exchange of yoga knowledge in America, with many students going to India to study and many Indian experts coming here to teach, resulting in the establishment of a wide variety of schools. Today, yoga is thriving, and it has become easy to find teachers and practitioners throughout America.

A recent Roper poll, commissioned by Yoga Journal, found that 11 million Americans do yoga at least occasionally and six million perform it regularly. Yoga stretches are used by physical therapists and professional sports teams, and the benefits of yoga are being touted by movie stars and Fortune 500 executives.

Many prestigious schools of medicine have studied and introduced yoga techniques as proven therapies for illness and stress. Some medical schools, like UCLA, even offer yoga classes as part of their physician training program.

Benefits

Yoga has been used to alleviate problems associated with high blood pressure, high cholesterol, migraine headaches, asthma, shallow breathing, backaches, constipation, diabetes, menopause, multiple sclerosis, varicose veins, and many chronic illnesses.

Yoga benefits

It also has been studied and approved for its ability to promote relaxation and reduce stress. On the other hand, some researchers are now questioning claims that yoga is beneficial for such conditions as carpal tunnel syndrome.

As of late 2002, yoga is increasingly recommended for dysmenorrhea, premenstrual syndrome, and other disorders in premenopausal women, in Europe as well as in the United States.

Yoga can also provide the same benefits as any well-designed exercise program, increasing general health and stamina, reducing stress, and improving those conditions brought about by sedentary lifestyles.

Yoga has the added advantage of being a low-impact activity that uses only gravity as resistance, which makes it an excellent physical therapy routine; certain yoga postures can be safely used to strengthen and balance all parts of the body.

A study published in late 2002 summarized recent findings about the benefits of yoga for the cardiovascular and musculoskeletal systems. The review noted that yoga is still viewed as a “trendy” form of exercise rather than one with documented medical benefits.

Meditation has been much studied and approved for its benefits in reducing stress-related conditions. The landmark book, The Relaxation Response, by Harvard cardiologist Herbert Benson, showed that meditation and breathing techniques for relaxation could have the opposite effect of stress, reducing blood pressure and other indicators. Since then, much research has reiterated the benefits of meditation for stress reduction and general health.

Currently, the American Medical Association recommends meditation techniques as a first step before medication for borderline hypertension cases. Some 2002 studies indicate that yogic meditation by itself is effective in lowering serum cholesterol as well as blood pressure.

Modern psychological studies have shown that even slight facial expressions can cause changes in the involuntary nervous system; yoga utilizes the mind/body connection.

That is, yoga practice contains the central ideas that physical posture and alignment can influence a person’s mood and self-esteem, and also that the mind can be used to shape and heal the body. Yoga practitioners claim that the strengthening of mind/body awareness can bring eventual improvements in all facets of a person’s life.

Description

Classical yoga is separated into eight limbs, each a part of the complete system for mental, physical, and spiritual well-being. Four of the limbs deal with mental and physical exercises designed to bring the mind in tune with the body. The other four deal with different stages of meditation.

5 Types Of Yoga And Their Benefits

There are six major types of yoga, all with the same goals of health and harmony but with varying techniques: hatha, raja, karma, bhakti, jnana, and tantra yoga. Hatha yoga is the most commonly practiced branch of yoga in America, and it is a highly developed system of nearly 200 physical postures, movements, and breathing techniques designed to tune the body to its optimal health.

The yoga philosophy believes the breath to be the most important facet of health, as the breath is the largest source of prana,or life force, and hatha yoga utilizes pranayama, which literally means the science or control of breathing. Hatha yoga was originally developed as a system to make the body strong and healthy enough to enable mental awareness and spiritual enlightenment.

There are several different schools of hatha yoga in America; the two most prevalent ones are Iyengar and ashtanga yoga. Iyengar yoga was founded by B.K.S. Iyengar, who is widely considered as one of the great living innovators of yoga. Iyengar yoga puts strict emphasis on form and alignment, and uses traditional hatha yoga techniques in new manners and sequences.

Iyengar yoga can be good for physical therapy because it allows the use of props like straps and blocks to make it easier for some people to get into the yoga postures. Ashtanga yoga can be a more vigorous routine, using a flowing and dance-like sequence of hatha postures to generate body heat, which purifies the body through sweating and deep breathing.

The other types of yoga show some of the remaining ideas that permeate yoga. Raja yoga strives to bring about mental clarity and discipline through meditation, simplicity, and non-attachment to worldly things and desires. Karma yoga emphasizes charity, service to others, non-aggression and non-harming as means to awareness and peace.

Bhakti yoga is the path of devotion and love of God, or Universal Spirit. Jnana yoga is the practice and development of knowledge and wisdom. Finally, tantra yoga is the path of self-awareness through religious rituals, including awareness of sexuality as sacred and vital.

A typical hatha yoga routine consists of a sequence of physical poses, or asanas, and the sequence is designed to work all parts of the body, with particular emphasis on making the spine supple and healthy and increasing circulation.

Hatha yoga asanas utilize three basic movements: forward bends, backward bends, and twisting motions. Each asana is named for a common thing it resembles, like the sun salutation, cobra, locust, plough, bow, eagle, and tree, to name a few. Each pose has steps for entering and exiting it, and each posture requires proper form and alignment.

A pose is held for some time, depending on its level of difficulty and one’s strength and stamina, and the practitioner is also usually aware of when to inhale and exhale at certain points in each posture, as breathing properly is another fundamental aspect of yoga. Breathing should be deep and through the nose.

Mental concentration in each position is also very important, which improves awareness, poise, and posture. During a yoga routine there is often a position in which to perform meditation, if deep relaxation is one of the goals of the sequence.

Yoga routines can take anywhere from 20 minutes to two or more hours, with one hour being a good time investment to perform a sequence of postures and a meditation. Some yoga routines, depending on the teacher and school, can be as strenuous as the most difficult workout, and some routines merely stretch and align the body while the breath and heart rate are kept slow and steady.

Yoga achieves its best results when it is practiced as a daily discipline, and yoga can be a life-long exercise routine, offering deeper and more challenging positions as a practitioner becomes more adept.

The basic positions can increase a person’s strength, flexibility, and sense of well-being almost immediately, but it can take years to perfect and deepen them, which is an appealing and stimulating aspect of yoga for many.

Yoga is usually best learned from a yoga teacher or physical therapist, but yoga is simple enough that one can learn the basics from good books on the subject, which are plentiful.

Yoga classes are generally inexpensive, averaging around 10 dollars per class, and students can learn basic postures in just a few classes. Many YMCAs, colleges, and community health organizations offer beginning yoga classes as well, often for nominal fees. If yoga is part of a physical therapy program, its cost can be reimbursed by insurance.

Preparations

Yoga can be performed by those of any age and condition, although not all poses should be attempted by everyone. Yoga is also a very accessible form of exercise; all that is needed is a flat floor surface large enough to stretch out on, a mat or towel, and enough overhead space to fully raise the arms.

It is a good activity for those who cannot go to gyms, who do not like other forms of exercise, or have very busy schedules. Yoga should be done on an empty stomach, and teachers recommend waiting three or more hours after meals. Loose and comfortable clothing should be worn.

Precautions

Yoga precautions

People with injuries, medical conditions, or spinal problems should consult a doctor before beginning yoga. Those with medical conditions should find a yoga teacher who is familiar with their type of duduk perkara and who is willing to give them individual attention. Pregnant women can benefit from yoga, but should always be guided by an experienced teacher. Certain yoga positions should not be performed with a fever, or during menstruation.

Beginners should exercise care and concentration when performing yoga postures, and not try to stretch too much too quickly, as injury could result. Some advanced yoga postures, like the headstand and full lotus position, can be difficult and require strength, flexibility, and gradual preparation, so beginners should get the help of a teacher before attempting them.

Yoga is not a competitive sport; it does not matter how a person does in comparison with others, but how aware and disciplined one becomes with one’s own body and limitations. Proper form and alignment should always be maintained during a stretch or posture, and the stretch or posture should be stopped when there is pain, dizziness, or fatigue.

The mental component of yoga is just as important as the physical postures. Concentration and awareness of breath should not be neglected. Yoga should be done with an open, gentle, and non-critical mind; when one stretches into a yoga position, it can be thought of as accepting and working on one’s limits.

Impatience, self-criticism, and comparing oneself to others will not help in this process of self-knowledge. While performing the yoga of breathing (pranayama) and meditation (dyana), it is best to have an experienced teacher, as these powerful techniques can cause dizziness and discomfort when done improperly.

Side effects

Some people have reported injuries by performing yoga postures without proper form or concentration, or by attempting difficult positions without working up to them gradually or having appropriate supervision. Beginners sometimes report muscle soreness and fatigue after performing yoga, but these side effects diminish with practice.

Research and general acceptance

Although yoga originated in a culture very different from modern America, it has been accepted and its practice has spread relatively quickly. Many yogis are amazed at how rapidly yoga’s popularity has spread in America, considering the legend that it was passed down secretly by handfuls of followers for many centuries.

There can still be found some resistance to yoga, for active and busy Americans sometimes find it hard to believe that an exercise kegiatan that requires them to slow down, concentrate, and breathe deeply can be more effective than lifting weights or running. However, ongoing research in top medical schools is showing yoga’s effectiveness for overall health and for specific problems, making it an increasingly acceptable health practice.

Yoga sequence for hips and hamstrings

Yerba santa

Yerba santa (Eriodictyon glutinosum and Eriodictyon californicum) is a short evergreen shrub that grows in dry, hilly areas of California and Northern Mexico. The plant, part of the Hydrophyllaceae family, grows in clusters and is approximately 3 ft (1 m) in height.

The smooth stem and thick yellow leaves are covered with a resin, and the plant has blue flowers that cluster together in groups of six to 10. The leaves are 2–5 in (5–12 cm) long.

The plant contains chrysocriol, eridonel, eriodictyol, formic acid, glucose, glycerides of fatty acids, homoeriodictyol, resin, tannic acids, tannins, volatile oil, and zanthoeridol. The leaves should be gathered in the spring and early summer.


General use

Yerba santa, which literally means sacred herb in Spanish, has been used for centuries for a variety of illnesses, such as bronchitis, colds, coughs, diarrhea, and stomach aches. The Spanish came to know of its medicinal value through Native Americans, who either smoked or made infusions of yerba santa.

The herb, also known as bear’s weed, consumptive’s weed, gum bush, and mountain balm, is still primarily used for respiratory congestion, either from acute asthma, colds, or coughs. Yerba santa has also been found effective for a number of symptoms, including gastrointestinal disorders and fatigue.

When used externally for bruises, mosquito bites, or sprains, yerba santa can be applied as a poultice. The herb also used as a tonic to cleanse the blood, tone the nervous system, stimulate the mind, and control the appetite. It is also believed to enhance the action of other herbs when used in combination. It has a sweet, slightly bitter taste.

Respiratory conditions

Yerba santa is best known for its use in respiratory conditions, especially when there is a lot of mucus stuck in the body. It is considered one of the best decongestants, working as an expectorant by breaking up thick mucus and facilitating its expulsion from the body.

Yerba Santa flowers

For acute colds and coughs with upper respiratory and sinus congestion, yerba santa is extremely helpful. As a muscle relaxant, yerba santa works well for asthmatics as it dilates the bronchial tubes and allows air to flow more easily into the lungs. For asthma, yerba santa is often smoked in a pipe, for instance.

Acute illnesses

At the onset of a cold, especially when there is a cough or bronchial irritation, yerba santa can eradicate or at least alleviate the symptoms.

Digestive aid

As a sialagogue, a substance that promotes salivation, yerba santa helps digestion. The excess saliva production helps the digestive process and can alleviate digestive problems.

Fatigue

Because yerba santa is a stimulant, it reduces fatigue and curbs the appetite.

Skin conditions

A poultice of yerba santa should be applied to bruises, insect bites, sprains, and wounds.

Preparations

Yerba santa dried leaves

For a yerba santa infusion, take 1 tbsp of the fresh or dried leaves to 1 c of boiling water and let it steep for 10 minutes. If a tincture is taken, then one dose should be from 10–30 drops, taken four times a day. If dried leaves are used, then the tincture is best with an alcohol base.

Precautions

Yerba santa should not be taken by women who are pregnant or nursing. It is also an herb that should not be used by people who are suffering from chronic gastrointestinal disorders. As a stimulant, it should also be used sparingly by those who have sleep disorders or bouts of insomnia.

Side effects

As a stimulant, yerba santa may cause sleeplessness and contribute to a lack of appetite.

Interactions

When it is taken internally, as an infusion, tincture, or in capsule form, be aware that yerba santa can affect how iron and other minerals are absorbed into the body. Those who tend to be iron deficient may want to supplement their diets with iron while taking yerba santa. It is best to consult with a physician or other health practitioner before attempting to self-medicate.

Yellow dock plant

Yellow dock (Rumex crispus) is a small, leafy plant that grows wild throughout the world. It belongs to the buckwheat or Polygonaceae family.

It has yellowish-brown roots, which accounts for its common name. The roots are 8-12 in (20-30 cm) long, about 0.5 in (1.27 cm) thick, fleshy, and usually not forked. The stem is 1-3 ft (0.3-0.9 m) high and branched.

Yellow dock is also known as curly or curled dock because of its long lance shaped leaves that are slightly ruffled along its edges. The leaves are 6-10 in (15-25 cm) long. Its leaves are used for food while both roots and leaves are used as herbal remedies. Yellow dock is closely related to rhubarb and sorrel.


In terms of chemical analysis, yellow dock contains anthraquinone glycosides, tannins, rumicin, and oxalates, including potassium oxalate.

General use

Yellow dock is primarily used in the treatment of digestive problems, liver diseases, and skin disorders. It has been described as an alterative, astringent, cholagogue, hepatic, laxative, and nutritive.

Yellow dock contains relatively small amounts of anthraquinone glycosides, which are strong laxatives in larger doses. Since yellow dock contains only small amounts of these chemicals, however, it is used as a mild laxative. Yellow dock is also used to help support and restore liver function, which is why it is called a hepatic.

Applied externally as an antiseptic and an astringent, yellow dock has been used to treat skin cuts, swelling, rashes, boils, burns, wounds. An ancient British charm that was chanted when dock is applied to skin irritations caused by stinging nettle illustrates the use of yellow dock as a skin treatment: “Nettle out, dock in, dock remove the nettle sting.”

Yellow dock is also taken internally as a treatment for such skin conditions as psoriasis, eczema, acne, poison ivy, and other rashes, often in combination with such other herbs as red clover (Trifolium pratense), dandelion root (Taraxacum officinalis), cleavers (Galium aparine), and burdock (Arctium lappa).

Yellow dock also has been used in the treatment of liver and gallbladder disorders. It is called a cholagogue because it is thought to stimulate the production of bile and digestive fluids.

unripe yellow dock seeds

Yellow dock is nutritious, as it contains vitamin C, iron, calcium, and phosphorus. It even contains enough tannin to use in tanning leather.

Other uses of yellow dock by traditional herbalists have included the treatment of:

• vaginitis
• fibroids
• anemia
• swollen glands

Preparations

Both the roots and leaves of yellow dock are used in remedies. Due to the mild and general nature of its actions, yellow dock is rarely used alone, but in combination with other herbal remedies. The roots are dug in late summer and autumn between the months of August and October.

They are cleaned well and split lengthwise before drying. The roots are ground or crushed and then are used in preparing ointments, tinctures, decoctions, or teas. The ground root is kept cool and dry but not frozen.

Tea is prepared by boiling 1-2 tsp (5-10 g) of yellow dock root in 500 mL (2 cups) water for 10 minutes. Syrup is made by boiling 0.5 lb of crushed root in a pint of syrup.

Dried extracts of yellow dock are also prepared as pills or capsules, and are available commercially. These commercial preparations are often a mixture of several different types of herbs. The directions on the label of the commercial product should be followed for recommended dosages.

Yellow dock roots

For external applications, both roots and leaves are used. The root may be pounded and applied as a poultice. Fresh or boiled leaves and stems are directly placed on skin irritations. An ointment is made by boiling the root in vinegar until the fiber is softened. The pulp is then mixed with a solid grease such as petroleum jelly, animal fat, or vegetable shortening.

The young leaves of yellow dock may be eaten cooked as greens, but should not be eaten raw. If the plant is too bitter, it may be parboiled, washed, added to clear water, and cooked until tender.

Since the leaves contain oxalic acid (similar to spinach), they should not be eaten frequently in large amounts as the oxalic acid can prevent the absorption of calcium. The seeds of yellow dock have been ground and used as flour.

Precautions

Since no safe dosage has been established, pregnant or breastfeeding women and infants and children under the age of six should avoid the use of yellow dock. Persons with any chronic diseases of the gastrointestinal tract, such as duodenal ulcers, esophageal reflux, spastic colitis, diverticulosis, or diverticulitis, should not take yellow dock.

A person with a history of kidney stones should not use yellow dock, since the oxalates and tannins present in yellow dock may aggravate that condition.

When used as a laxative, yellow dock should not be used for more than a week, unless a doctor has ordered otherwise. Overuse of a laxative may lead to dependence. Any sudden changes in bowel habits or function that last longer than two weeks should be checked by a doctor before using a laxative. Children up to six years of age should not take a laxative unless prescribed by a doctor.

Side effects

The side effects, especially if larger doses of yellow dock are taken, include diarrhea, skin eruptions, nausea, and vomiting. Kidney damage, characterized by blood in urine, decreased urine flow, and swelling of hands and feet may also occur.

Interactions

To enhance the activity of yellow dock, it should be used in combination with such other herbs as red clover (Trifolium pratense), dandelion root (Taraxacum officinalis), cleavers (Galium aparine), and burdock (Arctium lappa).

Yeast infection

Yeast infection is most often caused by a species of the yeast Candida, most commonly Candida albicans, thus it is often referred to as candidiasis.

Candida is a common cause of vaginal infections in women, and Candida may cause mouth infections in people with reduced immune function, or in patients taking certain antibiotics. Candida can be found in virtually all normal people, but causes problems in only a fraction.

In recent years, however, several serious categories of candidiasis have become more common, due to the increased use of antibiotics, the rise of AIDS, the increase in the number of organ transplantations, and the use of invasive devices (catheters, artificial joints and valves)—all of which increase a patient’s susceptibility to infection.


Description

Vaginal candidiasis

Over one million women in the United States develop vaginal yeast infections each year. It is not life-threatening, but it can be uncomfortable and frustrating.

Oral candidiasis

This disorder, also known as thrush, causes white, curd-like patches in the mouth or throat.

Deep organ candidiasis

Also known as invasive candidiasis, deep organ candidiasis is a serious systemic infection that can affect the esophagus, heart, blood, liver, spleen, kidneys, eyes, and skin. Like vaginal and oral candidiasis, it is an opportunistic disease that strikes when a person’s resistance is lowered, often due to another illness. There are many diagnostic categories of deep organ candidiasis, depending on the tissues involved.

Causes and symptoms

Vaginal candidiasis

Most women with vaginal candidiasis experience severe vaginal itching. They also have a discharge that often looks like cottage cheese and has a sweet or breadlike odor. The vulva and vagina can be red, swollen, and painful. Sexual intercourse may also be painful.

Oral candidiasis

Whitish patches can appear on the tongue, inside of the cheeks, or the palate. Oral candidiasis typically occurs in people with absurd immune systems. These can include people undergoing chemotherapy for cancer, people taking immunosuppressive drugs to protect transplanted organs, or people with HIV infection.

Deep organ candidiasis

Anything that weakens the body’s natural barrier against colonizing organisms, including stomach surgery, burns, nasogastric tubes, and catheters, can predispose a person for deep organ candidiasis.

Rising numbers of AIDS patients, organ transplant recipients, and other individuals whose immune systems are compromised help account for the dramatic increase in deep organ candidiasis in recent years. Patients with granulocytopenia (deficiency of white blood cells) are particularly at risk for deep organ candidiasis.

Diagnosis

Often clinical appearance gives a strong suggestion about the diagnosis. Generally, a clinician will take a sample of the vaginal discharge or swab an area of oral plaque, and then inspect this material under a microscope. Under the microscope, it is possible to see characteristic forms of yeasts at various stages in the life cycle.

Fungal blood cultures should be taken for patients suspected of having deep organ candidiasis. Tissue biopsy may be required for a definitive diagnosis.

Treatment

Home remedies for vaginal candidiasis include vinegar douches or insertion of a paste made from Lactobacillus acidophilus powder into the vagina. In theory, these remedies will make the vagina more acidic, and therefore, less hospitable to the growth of Candida.

Also effective for treatment is the dietary addition of berberis, thyme, grapefruit seed extract, and tea tree. Fresh garlic (Allium sativum) is believed to have antifungal action, so incorporating it into the diet or inserting a peeled garlic clove wrapped in gauze into the vagina may be helpful.

The insert should be changed twice daily. Some women report success with these remedies; they should try a conventional treatment if an alternative remedy is not effective, or seek the advice from a licensed naturopathic physician.

Some prescription drugs, particularly antibiotics, may disrupt the bacteria normally present in the intestine and vagina, causing the unpleasant symptoms of constipation, diarrhea, or vaginitis.

Because Lactobacillus acidophilus is one such regular inhabitant that can prevent bacterial or yeast overgrowth, consumption of yogurt or L. bacillus capsules or tablets has been found to be effective in decreasing the incidence of candidiasis.

Allopathic treatment

Vaginal candidiasis

In most cases, vaginal candidiasis can be treated successfully with a variety of over-the-counter antifungal creams or suppositories. These include Monistat, GyneLotrimin, and Mycelex. However, infections often recur. If a women has frequent recurrences, she should consult her doctor about prescription drugs such as Vagistat-1, Diflucan, and others.

Oral candidiasis

This is usually treated with prescription lozenges or mouthwashes. Some of the commonly used prescriptions are nystatin mouthwashes (Nilstat or Nitrostat) and clotrimazole lozenges.

Deep organ candidiasis

The recent increase in deep organ candidiasis has led to the creation of treatment guidelines. Patients who have been diagnosed with deep organ candidiasis should have catheters removed, and antifungal chemotherapy should be started to prevent the spread of the disease. Drugs should be prescribed based on a patient’s specific history and defense status.

Expected results

Vaginal candidiasis

Although most cases of vaginal candidiasis are cured reliably, these infections can recur. To limit recurrences, women may need to take a prescription antifungal drug such as terconazole (sold as Terazol), or take other antifungal drugs on a preventive basis.

Oral candidiasis

These infections can also recur, sometimes because the infecting Candida develops resistance to one drug. Therefore, a physician may need to prescribe a different drug.

Deep organ candidiasis

The prognosis depends on the category of disease, as well as the condition of the patient when the infection strikes. Patients who are already suffering from a serious underlying disease are more susceptible to deep organ candidiasis that spreads throughout the body.

Prevention

Because Candida is part of the normal group of microorganisms that co-exist with all people, it is impossible to avoid contact with it. Good vaginal hygiene and good oral hygiene might reduce problems, but they are not guarantees against candidiasis.

Other risk factors include low protein or vegetarian diets, a diet high in sugar, and use of antibiotics. There are also a number of ways vaginal candidiasis may be avoided:

• Frequent douching and use of feminine sprays and bath products should be avoided, as these products may disturb the normal vaginal pH balance.
• Drying the outside vaginal area thoroughly, and avoiding prolonged wear of a wet bathing suit, or damp undergarments.
• Wiping from the front to the rear, away from the vagina, after a bowel movement or urination.
• Avoiding sexual intercourse during treatment.
• Using unscented sanitary pads during menstruation.
• The use of cotton underpants, and the avoidance of tight fitting clothing.

Because hospital-acquired (nosocomial) deep organ candidiasis is on the rise, people need to be made aware of it. Patients should be sure that catheters are properly maintained and used for the shortest possible time. The frequency, length, and scope of courses of antibiotic treatment should also be cut back.