For digestion
Ginger
Herbalists have long recommended ginger as ulcer therapy. Recent research suggests that it blocks the ill effects of the ulcer-causing bacteria Helicobacter pylori. But you’ll still need to take antibiotics to kill this bug.
Senna
This plant contains a potent “stimulant ” laxative that forces the bowel muscles to contract. Like all stimulant laxatives, it should be used sparingly, if at all, because your colon may become dependent on it. Long-term abuse can cause serious complications.
Psyllium and fibre pills
Produced from seed husks, psyllium is high in f ibre and absorbs water in the gut, which makes stools easier to pass. One study found that people who take a daily fibre supplement increase their number of bowel movements by about one per week. If you decide to try fibre supplements to treat a case of constipation, start out with small amounts and be sure to drink plenty of water. A common side effect, though, is bloating.
Probiotics
These organisms occur naturally in the gut. Taking doses of them can help prevent or treat diarrhoea from infection or antibiotic use, irritable bowel syndrome, and ulcerative colitis. In 63 studies evaluating probiotic use by 8014 people from infants to adults, taking probiotics reduced the duration of diarrhoea by 25 hours. Also, subjects were 59% less likely to have diarrhoea that lasted four or more days.
Licorice root
These supplements may speed the healing of ulcers as effectively as standard acid-blocking drugs, according to some studies. Antibiotics are still necessary to eliminate bacteria H.pylori. Look for supplements labelled DGL , for “deglycyrrhisi nated”, which have been stripped of a compound that may raise blood pressure. Licorice has hormone-like effects and should not be taken by women who are pregnant or nursing, or who have had breast cancer. Licorice supplements can also reduce testosterone levels in men. Note that licorice in confectionary form is not a substitute for supplements.
For colds and immunity
Zinc
This mineral can shorten the sniff les and misery of a cold by about two days, according to a review of 15 studies. The trick: start taking zinc lozenges or syrup within 24 hours of symptom onset.
In one study, people who took 45mg of zinc daily cut their risk for developing colds, the flu, cold sores, eye infections and other infections by 80%. But talk to your doctor first if you’re considering taking more than 40mg of zinc per day – or supplementing for longer than a few days.
Vitamin C
It ’s a popular choice, but vitamin C does not prevent colds for most people, according to a review of 30 studies. There’s an exception: people who experience physical stress or cold – such as marathon runners or skiers – can halve the number of colds they catch by taking 250mg a day. Also, people who are deficient in vitamin C, like the elderly and smokers, may catch fewer colds by taking 200mg a day. But taking it after you catch a cold doesn’t do much.
Andrographis
The herb, sometimes called Indian echinacea, is popular in Scandinavia as a cold and flu treatment. Andrographis may prevent colds and alleviate symptoms by boosting the immune system. Preliminary research also suggests that pairing andrographis with Siberian ginseng may make flu symptoms less nasty.
In one Chilean study of 158 adults with colds, those who took 1200mg of the herbal extract daily for five days were 28% less tired, and had half the severity of sore throats and congestion.
Echinacea
The latest reviews indicate that echinacea has lost its shine as a cold preventer. However, when the herb is used at the onset of a cold, it may lessen symptoms or shorten how long you suffer.
If you still want to try echinacea to prevent the sniffles, start taking it a week or two before cold season starts. Taking the herb for longer than eight weeks at a time could cause serious side effects such as liver damage.
For menopause and PMS
Evening primrose oil
When it comes to premenstrual syndrome (PMS), some studies show this remedy helps, others don’t. The oil contains certain essential fatty acids that your body uses to form hormone-like substances called prostaglandins. Some scientists theorise that low levels of prostaglandins cause the symptoms of PMS, such as fatigue, bloating and breast tenderness. The best advice is to try the oil and see if it works for you. For menopause symptom relief, the research is more consistent.
The one placebo-controlled trial evaluated a dose of 2000mg of evening primrose oil along with 10mg of vitamin E daily. The results showed that women who received the treatment actually had more hot flushes than those who took the placebo, but even those results are suspect because so many women dropped out of the study because they were not getting relief.
Soy
Three out of five studies found that soy supplements modestly reduce the number of hot flushes – but only slightly. An analysis of six trials of soy isoflavones (doses from 50 to 150mg per day) found that, compared to women taking a placebo, those taking the supplements had only one fewer hot flash a day after four weeks to six months of treatment.
Magnesium
Give it two months and magnesium might help with PMS symptoms. One study of 30 women found that those taking 200mg of magnesium for two menstrual cycles reported far less bloating and weight gain than those who took a placebo. Other studies have found some improvement in mood, migraines and menstrual cramps with doses of about 360mg a day during the second half of the menstrual cycle.
Red clover
An analysis of six trials of two types of red clover isoflavones found that, compared to placebos, they reduced the number of hot flushes by an average of less than one-half per day.
Black cohosh
This is one of the most-studied herbal options for hot flushes, yet there’s still no clear answer on whether or not black cohosh works. Short-term trials (generally three to six months) showed it was slightly more effective than a placebo in women with mild to moderate hot flashes. A long-term trial, however, found no benefit after one year.
Chasteberry
A few studies of chasteberry for PMS have found results that sound compelling. In one trial, 52% of the women taking it said their symptoms were cut by at least half, but only 24% of women taking the placebo had similar results. However, experts say it’s not yet possible to conclude this remedy will help ease PMS.
Calcium
Studies show calcium levels drop signif icantly as oestrogen rises in mid-cycle, and that women with PMS tend to have far lower levels of calcium (and higher levels of oestrogen) than women without it. In fact, symptoms like depression, problems concentrating, muscle pain and cramps, fatigue, and anxiety actually mimic those of calcium deficiency.
Have a Healthy Live
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