Tout dans la vie est une question d'équilibre d'où la nécessité de garder un esprit sain dans un corps sain.


Everything in life is a matter of balance therefore one needs to keep a healthy mind in a healthy body.


E. do REGO

Sunday, November 24, 2013

Best Herbal Remedies-The 55 Best Herbal Remedies

Best Herbal Remedies

Not long ago, American herbalists had to rely on folklore and anecdote. There was little clinical data on herbs, and what did exist was mostly published in German. But researchers (and translators) have been busy of late, and we now have proof that herbs are viable treatments for many ailments.
“Herbs won’t replace pharmaceuticals, but the research shows that–for many conditions–herbs work well, are cheaper than drugs and cause fewer side effects,” says Mary Hardy, M.D., medical director of the integrative medicine program at Cedars-Sinai Medical Center in Los Angeles. “Herbs aren’t quite mainstream, but they’re moving in that direction. Patients are interested in them, and doctors are increasingly familiar with herb research.
“Twenty years ago, there was no integrative program at Cedars-Sinai” she adds. “Now there is. That says something” Here, then, are the proven, 55 best herbal treatments. Stick to the dose specified in the studies or on the product label. When making teas, use 1 to 2 teaspoons of herb per cup of boiling water, steeped for 10 minutes. Tell your physician about any herbs you plan on using, especially if you’re pregnant or nursing, have a chronic medical condition or take medication regularly.
(1) Aloe Vera for Burns
Sometimes studies tell us what we already know. Aloe vera is the herb for minor burns, a fact that was confirmed most recently in the Journal of the Medical Association of Thailand. Keep a potted aloe on your kitchen sill; it requires no care beyond weekly watering. For minor burns, snip off a thick leaf and slit it open; scoop out the gel from the inner leaf and apply to the burn.
(2) Black Cohosh for Menopause
The Algonquin Indians used black cohosh to treat gynecological ills, and it was a key part of Lydia E. Pinkham’s Vegetable Compound, sold in the 1870s to treat “female complaints and weaknesses.” In a recent German study on menopausal hot flashes, subjects were given estrogen, a Valium-like tranquilizer or black cohosh (Remifemin, two tablets twice a day). The herb, which is an option for women who can’t take estrogen, worked best. “The vast majority of studies show benefit,” says Mark Blumenthal, executive director of the American Botanical Council.
(3) Boswellia for Arthritis and Joint Injuries
Did the three wise men suffer aches and pains from their long camel ride? Luckily, they had frankincense, aka boswellia, a traditional Ayurvedic medicine for arthritis and joint injuries. In a study published in Alternative and Complementary Therapies, Egyptian researchers gave people with osteoarthritis of the knee boswellia and turmeric or a placebo. After three months, the herb group showed significantly greater relief from knee swelling.
(4) Chamomile for Digestive Problems
“Chamomile tea, perhaps the best-known herbal tisane, is widely employed as a digestive remedy throughout Europe, and its therapeutic use is well documented,” says David Hoffman, author of Medical Herbalism. This herb relaxes spasms of the smooth muscles and counters inflammation in the gut lining; it also has antiseptic and vasodilatory effects. Allergic reactions are possible, especially if you’re sensitive to ragweed.
(5) Chaste Tree for Premenstrual Syndrome
It won’t preserve virginity, but chaste tree has hormonal effects that minimize monthly symptoms. When 1,634 German PMS sufferers took chaste tree, 93 percent reported benefit. In tests against two other popular treatments, vitamin [B.sub.6] and Prozac, the herb worked as well as the drug and better than the vitamin. “Chaste tree is the best herb for PMS,” says James A. Duke, Ph.D., author of The Green Pharmacy. “It’s safe and the studies are convincing. “Just be patient: It can take three months to experience benefit. Some women report stomach distress, headache and increased menstrual flow.
(6) Coffee for Athletic Stamina
The caffeine in coffee or tea stimulates not only alertness (and jitters and insomnia), but also athletic performance. Korean researchers at the Institute for Elderly Health in Seoul asked athletes to ride stationary cycles until they felt exhausted–before and after drinking the equivalent of one tall Starbucks coffee. After their java break, they were able to ride significantly longer.
(7) Coffee for Pain Relief
Anacin and Excedrin claim that their “extra ingredient” provides greater pain relief. What is it? Caffeine. Many reports, including one in the Archives of Internal Medicine, have shown that adding about 65 milligrams of caffeine to aspirin, ibuprofen or acetaminophen increases pain relief by around 40 percent. Caffeine blocks pain perception, has pain-relieving action, and elevates mood, which also helps minimize pain. Next time you have a headache, wash down your favorite pain pill with coffee or tea for more relief.
(8) Coffee as a Decongestant in Colds, Flu and Asthma
Caffeine opens narrowed bronchial tubes, according to Joe and Teresa Graedon, authors of The People’s Pharmacy. According to a report in the Annals of Epidemiology, the odds of experiencing current asthma symptoms were reduced 29 percent for subjects who drank coffee on a regular basis when compared with non-coffee drinkers.
(9) Cranberry for Urinary-Tract Infection
Cranberry prevents bacteria from sticking to the bladder wall long enough to cause an infection. Finnish researchers divided 150 recurrent UTI sufferers into three groups. One drank cranberry juice (50 milliliters a day). Another took Lactobacillus. The third took nothing. After six months, 36 percent of the no-treatment group and 39 percent of the Lactobacillus group reported at least one recurrence. Of the juice drinkers, only 16 percent had recurrences. Other options are dried cranberries (Craisins) and cranberry-extract capsules. “I recommend cranberry for UTI,” Duke says. “But if you drink the juice, you have to drink a lot. It’s usually easier to munch on the dried berries or take capsules.”
(10) Echinacea for Colds and Flu
The root of this daisy-like flower revs up the immune system. According to an analysis by University of Wisconsin researchers, in eight of nine studies evaluating echinacea for upper-respiratory infections, the herb reduced symptoms and accelerated recovery compared with placebos. “As soon as I feel a cold coming on, I take it–and my cold is mild and brief,” says Duke. Echinacea is available in teas and capsules, though most herbalists prefer tinctures. Liquid echinacea products may cause temporary, harmless numbing or tingling of the tongue; minor stomach upset is possible with tinctures. To manage your cold and flu symptoms while the Echinacea kicks in, you can use an OTC medication. While these medicines won’t cure or shorten the duration of your illness, they can help get you back on your feet again.
(11) Evening Primrose Oil for Lowering Cholesterol
Evening primrose seeds contain an oil with a high concentration of compounds rarely found in plants: essential fatty acids, specifically gamma-linolenic acid. In one study, reported in The Review of Natural Products, 79 people with high cholesterol took 4 grams of Efamol every day for three months (which provides about 320 mg of GLA), and their average cholesterol level fell 31.5 percent. The suggested dose for evening primrose oil starts at 1-gram gelcaps twice or three times a day. High cholesterol requires professional care, so consult your physician about GLA.
(12) Evening Primrose Oil for Rheumatoid Arthritis
The EFAs in EPO are also a powerful anti-inflammatory. University of Pennsylvania researchers gave 37 arthritis sufferers borage oil (which contains GLA) or a placebo, The placebo had no effect, but the herb group reported 45 percent less pain with no side effects. Other studies utilizing GLA obtained similar results. Rheumatoid arthritis requires professional care, so consult your physician about GLA.
(13) Feverfew for Migraine Prevention
British scientists at the University of Exeter analyzed six studies of feverfew, concluding that the herb significantly reduces the frequency of migraine occurrence. “In my experience,” Duke says, “feverfew prevents migraines in about two-thirds of those who use it consistently.” Dosage is generally 50 to 150 mg per day of powdered leaves.
(14) Flaxseed for Menopausal Discomfort
Safety concerns have reduced the number of women on hormone replacement therapy, but flaxseed is rich in phytoestrogens (plant estrogens) that can take the heat out of hot flashes. At Laval University in Quebec, Canada, researchers gave 25 menopausal women HRT or flaxseed (1.4 ounces per day, mixed into food). After six months, flaxseed relieved hot flashes as effectively as HRT.
(15) Flaxseed for Osteoporosis
Because flaxseed is a natural hormone replacement therapy, it also mimics HRT’s bone-preserving ability. Oklahoma State researchers gave a placebo or flaxseed (1.3 ounces per day) to 38 postmenopausal women for 14 weeks, and measured blood and urine for markers of bone loss and regrowth. The flaxseed group showed decreased bone resorption and calcium excretion, indicating reduced bone loss.
(16) Garlic as an Antibiotic
From ancient times through World War I, garlic has been used to treat the wounded. During the 1920s, researchers at Sandoz Pharmaceuticals in Switzerland isolated garlic’s antibiotic compound, alliin, which has no medicinal value until the herb is chewed, chopped or crushed. Then an enzyme transforms alliin into a powerful antibiotic called allicin. Modern antibiotics are more potent and easier to take (just try chewing a dozen raw cloves), but if you’re concerned about ulcers, use more garlic in your diet. Researchers at the University of Washington have shown that garlic kills H. pylori, the bacteria that cause ulcers. Raw garlic has the most antibiotic potency, but garlic still has benefits when cooked. “I use lots of garlic in cooking,” Duke says, “for reasons of taste and health.”
(17) Garlic for Cholesterol Control
Researchers at New York Medical College in Valhalla analyzed five studies and found that one-half to one clove of garlic per day reduces cholesterol by 9 percent. If you’d rather not eat fresh garlic every day, garlic supplements, including “deodorized” brands. have a similar effect. (Supplements with proven benefit include Kwai and Kvolic.) “Garlic doesn’t work as well as the statin drugs,” says Blumenthal, “so if your numbers are really high, you may need medication. But if your cholesterol s just mildly elevated or if it’s normal and you want to keep it that way, garlic definitely helps.” Garlic can impair blood clotting; if you notice increased bruising, stop taking it. and consult your physician.
(18) Garlic for Cancer Prevention
Garlic reduces the risk of several cancers. In the long-term Iowa Women’s Health Study. researchers followed 41,837 middle-aged women. Subjects who ate the most garlic had the lowest risk of colon cancer. A few cloves a week cut risk by 32 percent and greater intake decreased risk even more While fruit and vegetable consumption in general helps prevent cancel in this study, garlic yielded the greatest preventive benefit of all the plant foods analyzed. Other studies have shown that garlic helps lower risk for prostate and bladder cancers.
(19) Ginger for Motion Sickness
In ancient China, sailors chewed ginger root to prevent motion sickness and modern studies have confirmed that ginger prevents nausea and vomiting. Danish scientists at Svendborg Hospital observed 80 naval cadets in heavy seas and found that those who took ginger experienced 72 percent less seasickness than a placebo group. Take a 1-gram capsule of powdered ginger root about an hour before you embark, and another every two hours or as needed (without exceeding 10 grams a day) during a journey, Ginger’s only side effect is occasional minor heartburn. “t use ginger myself.” Duke says, “It works for me.”
(20) Ginger for Morning Sickness
Speaking of nausea, ginger also assists in preventing morning sickness. In a stud’. published in Obstetrics and Gynecology, researchers at Thailand’s Chiang Mai University gave 70 nausea-plagued pregnant women ginger powder (1 gram a day) or a placebo. In the latter group, 28 percent reported relief But in the ginger group, the figure was 88 percent, use the dose given in the study, or brew a tea using 2 teaspoons of freshly grated root per cup of boiling water.
(21) Ginkgo for Alzheimer’s Disease
The big study was published in 1997 in the journal of the American Medical Association: Researchers n a multicenter study gave 202 people with Alzheimer’s either a placebo or ginkgo extract (120 mg a day). A year later, the ginkgo group retained more mental function, and subsequent studies have corroborated this finding. Ginkgo Improves blood flow around the body–including through the brain. It’s safe. but it has anticoagulant properties, so increased bruising is possible.
(22) Ginkgo for Mental Acuity
Beyond its benefits for Alzheimer’s, four recent studies show that ginkgo improves mental function in people who are cognitively normal, In a study published in Phytotherapy Research. 31 health, adults, ages 30 to 59, received ginkgo (120 to 300 mg a day) or a placebo, The herbs significantly improved several measures of memory. Buy a standardized extract and take 120 to 240 mg a day.
(23) Ginkgo for Erection and Libido Problems
Ginkgo improves blood flow into the genitals. In a study published in the Journal of Urology, 60 men with erection problems caused by narrowed arteries and impaired blood flow to the penis were given ginkgo (60 mg a day); after six months, half had regained erection ability. When researchers at the University of Hawaii and Stanford University tested ArginMax, a sexual-enhancement supplement that contains ginkgo, ginseng and L-arginine, 80 percent of the male subjects had improved erection function, while 74 percent of the female subjects reported more libido, less dryness and greater frequency of orgasm.
(24) Ginkgo for Anti-Depressant-Induced Sex Problems
An enormous number of Americans take antidepressants, The relief comes at a price: a substantial risk of libido loss erection impairment, vaginal dryness and inability to reach orgasm. Investigators at the University of California at San Francisco gave ginkgo (209 mg a day) to 63 people suffering from antidepressant-induced sex problems. The herb helped 91 percent of the women and 76 percent of the men to return to normal sexual function
(25) Ginkgo for Altitude Sickness
Traveling from a low elevation up to the mountains often produces symptoms of altitude sickness, such as headache, sluggishness and excessive thirst, due to the decrease in available oxygen. (Over a few days. the body makes more red blood cells, which boosts oxygenation of the blood.) Researchers at the Hopital de Chamonix in France gave 44 mountaineers ascending the Himalayas ginkgo (80 mg twice daily) or a placebo. In the latter group, 82 percent developed respiratory problems related to altitude sickness, but among the ginkgo users, the figure was only 14 percent.
(26) Ginseng for Athletic Stamina
Many athletes take ginseng as part of their training. In a study published in Clinical Therapy, Italian researchers gave 50 physical education teachers a placebo or ginseng (with some vitamins and minerals), and then had them run on a treadmill, Hearts and lungs in the ginseng group worked more efficiently, and those subjects’ stamina increased significantly, Ginseng is safe, but it does have anticoagulant action. so increased bruising is possible.
(27) Ginseng for Immune Enhancement
Many studies show that ginseng revs up the immune system. Scientists at the University of Milan. Italy, gave ginseng (100 mg a day) or a placebo to 227 people. A month later. everyone received a flu shot (which does not kill the flu virus. but rather stimulates the immune system to resist infection). In the placebo group, 42 people got the flu, but in the ginseng group, the figure was just 15, demonstrating that ginseng enhanced immune response to the shot.
(28) Ginseng for Diabetes
Ginseng also reduces blood-sugar levels. In a study published in Diabetes Care, 30 subjects newly diagnosed with diabetes were given ginseng extract (100 or 200 mg a day) or a placebo, with the ginseng groups showing lower blood-sugar levels. Other studies concur. Diabetes requires professional treatment; consult your physician about ginseng.
(29) Ginseng for Erectile Dysfunction
According to a review of studies at Yale University, ginseng boosts the body’s synthesis of nitric oxide. As NO increases, so does the likelihood of erection. In a report in the Journal of Urology, Korean researchers gave 45 men with erection impairment a placebo or ginseng (900 mg three times a day). Those taking the herb experienced significant erection improvement.
(30) Ginseng for Low Sperm Count
At the University of Rome, Italy, researchers gave ginseng (4 grams a day) to 30 men suffering from low sperm counts. Three months later, the subjects’ counts almost doubled, from an average of 15 million/ml to 29 million/ml.
(31) Goldenseal for Digestive-Tract Infections
Goldenseal, an herbal antibiotic, is often marketed in combination with echinacea as a treatment for infections, but it is effective only in the digestive tract, not for colds or flu. At the University of Illinois in Chicago, researchers tested goldenseal against H. pylori, the bacteria that cause ulcers, and the herb inhibited bacterial growth. For GI infections (ulcer, food poisoning, infectious diarrhea, etc.), ask your doctor about using goldenseal in addition to medical therapies.
(32) Hawthorn for Congestive Heart Failure
In heart failure, the heart keeps beating, just not as forcefully as it should; people with the condition become exhausted from minor exertion. Many studies show that hawthorn stimulates fatigued hearts to beat more normally. In a study published in Phytomedicine, German researchers gave hawthorn (240 mg a day) or a placebo to 40 people with heart failure. Three months later, the hawthorn group was able to exercise significantly longer. “We reviewed much of the published research on hawthorn recently,” Blumenthal says, “and 13 of 14 studies showed benefit in heart failure.”
(33) Hibiscus for Hypertension
Hibiscus is the trumpet-shaped, tropical flower that puts the color in Red Zinger tea. A report in the Journal of Ethnopharmacology found that 12 days of drinking hibiscus tea (2 teaspoons per cup of boiling water several times a day) lowered systolic and diastolic blood pressure by 11 percent. High blood pressure requires professional care; ask your doctor about adding hibiscus to your treatment plan.
(34) Horse Chestnut for Varicose Veins
“Mainstream medicine offers only support hose and surgery,” says Blumenthal, “but standardized horse chestnut seed extract has shown efficacy in most clinical trials.” At the University of Heidelberg, Germany, 240 sufferers of newly visible varicose veins were treated with compression stockings or horse chestnut (50 mg aescin twice a day). After 12 weeks, both groups reported equal relief. Off the tree, horse chestnuts are poisonous, but commercial extracts are detoxified and safe.
(35) Horsetail for Skin Healing
Before steel wool and abrasive cleansers, this herb helped scour pots and pans. Today it’s used to heal the skin. A Spanish study published in Revista de Enfermeria showed that horsetail speeds the healing of wounds; it’s also used in skin-care products.
(36) Lavender for Anxiety
Lavender flowers are an age-old remedy for anxiety. British researchers at the University of Wolverhampton had women add lavender oil or a placebo to their bath water. Bathing by itself is calming, but in this study, a bath infused with lavender oil significantly reduced anger, frustration and negativity. Use a handful of lavender flowers, or buy lavender oil and add several drops to your bath. Ingesting lavender oil is toxic; keep it away from children.
(37) Lemon Balm for Relaxation
The 17th-century English herbalist Nicholas Culpeper wrote that lemon balm drives away all melancholy. That’s an overstatement, but science has shown that lemon balm is tranquilizing. The herb and its oil have been used in Alzheimer’s care units to calm those who are agitated. To decompress after a tough day, try a cup of lemon-balm tea; for extra benefit, mix with chamomile.
(38) Lemon Balm for Herpes
Lemon balm has antiviral action. As reported in Phytomedicine, German researchers gave 66 people in the early stages of herpes simplex labialis outbreaks lemon-balm cream or a placebo. The herb group had milder outbreaks that healed faster. Lemon balm is the active ingredient in the herpes treatment Herpalieve. “If you have herpes,” Duke says, “drink lemon-balm tea. If you have an outbreak, apply lemon balm to the sore.”
(39) Licorice for Sore Throat
In a study in the Journal of Alternative and Complementary Medicine, researchers gave either a placebo or Throat Coat, a licorice tea from Traditional Medicinals, to 60 sore-throat sufferers 4 to 6 times a day for seven days; the tea tipplers reported significantly less pain on swallowing. Add a teaspoon of chopped or powdered root to a beverage tea, and feel relief almost immediately.
(40) Milk Thistle for Liver Health
Silymarin in milk thistle seeds has a remarkable ability to protect the liver. This herb has been shown to help treat hepatitis and alcoholic cirrhosis, and it’s been found more effective than traditional medicine at treating “deathcap” mushroom poisoning. “In our analysis,” Blumenthal says,” 19 of 21 studies support milk thistle seed extract for liver conditions.” Because most drugs are metabolized through the liver, many herbalists recommend silymarin for anyone who takes liver-taxing medication.
(41) Papaya for Herniated Disks
Papaya has been used by Caribbean Indians to treat skin wounds and infections and by the Japanese to treat digestive disorders. In 1982, the Food and Drug Administration approved injections of the papaya enzyme chymopapain to dissolve cellular debris in herniated or slipped vertebral disks in the back. Allergic reactions are possible.
(42) Peppermint for Indigestion
In ancient Greece, people chewed a sprig of mint after feasts to settle the stomach, a tradition that evolved into our after-dinner mints. German researchers gave 118 adults with persistent indigestion a standard drug (cisapride) or twice-daily capsules of enteric-coated peppermint oil (90 mg) and caraway oil (50 mg), another traditional stomach soother. (The enteric coating allows the capsules to survive stomach acid and release their oil in the small intestine, where non-heartburn indigestion develops.) Four weeks later, the drug and the herb blend produced the same relief. If you use herbal oils, do not exceed the recommended dose, and keep them away from children. You also can brew a peppermint tea, and add a teaspoon of chopped caraway to meals. “When I get indigestion,” Duke says, “I go to the garden, pick some peppermint, chew some leaves, and make tea. It works for me.”
(43) Peppermint for Irritable Bowel Syndrome
IBS involves persistent abdominal cramps, bloating, flatulence, and diarrhea or constipation. British researchers at the University of Exeter analyzed five studies of peppermint oil as a treatment, and found that it provided benefit. (See the previous item for options and cautions.)
(44) Psyllium for Diarrhea and Constipation
Psyllium is a tiny seed that contains mucilage, a soluble fiber that swells on exposure to water. For diarrhea, psyllium can absorb excess fluid in the gut. For constipation, psyllium adds bulk to stool, which presses on the colon wall and triggers the nerves that produce the urge to go. You may find psyllium at health-food stores, but it’s easiest to take Metamucil, which is psyllium with flavoring. When using psyllium, drink plenty of water. Allergic reactions are possible.
(45) Red Pepper for Pain Relief
Capsaicin, the compound that gives red pepper (cayenne) its fiery flavor, is a potent topical pain reliever, according to the Handbook of Nonprescription Drugs. When rubbed on the skin, it causes mild superficial burning. But that sensation desensitizes nearby pain nerves, and soothes pain in deeper tissues. Capsaicin is the active ingredient in several over-the-counter pain-relieving creams, such as Capsin, Zostrix and Pain-X.
(46) St. John’s Wort for Depression
For mild depression, St. John’s wort often works as well as Prozac and Zoloft, but with fewer side effects. “We recently concluded a comprehensive review of the scientific literature on St. John’s wort, and 21 of 23 studies support it for mild-to-moderate depression,” says Blumenthal. Studies showing benefits have used 600 to 1,800 mg a day; most have used 900 mg a day. Stomach upset is possible, and St. John’s wort interacts with many drugs, including possibly reducing the effectiveness of birth-control pills. Depression requires professional care; ask your physician about St. John’s wort.
(47) Saw Palmetto for Benign Prostate Enlargement
In a study published in the journal The Prostate, saw palmetto extract (32-0 mg) was compared with finasteride in 1,098 men with prostate symptoms. After 24 weeks, both treatments were equally effective, but the herb caused fewer side effects. Researchers at the Minneapolis Veterans Affairs Medical Center analyzed 18 studies and found saw palmetto to be effective for prostate symptoms.
(48) Tea for Heart Health
Tea, particularly green tea, has rocketed to prominence as an herbal medicine. It’s high in antioxidants, which help prevent heart disease. In a study published in the Archives of Internal Medicine, Dutch researchers followed 3,454 residents of Rotterdam. Compared with those who drank no tea, those who drank two cups a day had 46 percent less risk of heart attack, while those who drank four cups a day enjoyed 69 percent lower risk. Drinking tea also improves survival odds after heart attack.
(49) Tea for Cancer Prevention
Researchers at the University of Southern California surveyed 501 Asian women with breast cancer and 594 who were cancer-free. Those who were cancer-free drank the most green tea; as consumption rose, risk fell. Also, Japanese researchers reported in Cancer Letters that breast-cancer survivors who drank three or more cups a day reduced the risk of recurrence. Green tea also appears to protect against cancers of the colon, rectum, and pancreas. Most research has used green tea.
(50) Tea for Bad Breath and Gum Disease
Forget breath mints. Instead, researchers at the University of Illinois College of Dentistry in Chicago suggest a cup of tea (black or green), which contains compounds that stop the growth of bacteria that cause bad breath. An added benefit: Tea helps prevent gum disease, the main cause of adult tooth loss.
(51) Tea Tree Oil for Athlete’s Foot
Tea tree isn’t tea; it’s an Australian plant with an antifungal, antiseptic oil. In a study published in the Australasian Journal of Dermatology, researchers had people with athlete’s foot apply tea tree oil (50 percent concentration) or a placebo. After four weeks, 31 percent of the placebo group and 64 percent of the tea tree contingent were cured. Pharmaceutical ointments work faster, but tea tree oil is clearly effective. “Apply it with a Q-tip twice a day,” Duke says.
(52) Tea Tree Oil for Dandruff
As reported in the Journal of the American Academy of Dermatology, Australian researchers studied 126 people with dandruff, which is caused by a skin fungus. Subjects were given either an ordinary shampoo or one containing 5 percent tea tree oil. After four weeks, flaking was reduced 11 percent in the plain-shampoo group, but 41 percent in those who used tea tree oil. It’s not a miracle cure, but if your dandruff shampoo isn’t working as well as you’d like, add a drop or two of tea tree oil each time you shampoo.
(53) Turmeric for Arthritis and Joint Injuries
Curcumin, the yellow pigment in this Indian spice, is an anti-inflammatory. In combination with boswellia, it treats osteoarthritis, according to investigators at India’s Central Drug Research Institute. Use turmeric or yellow curries in cooking. “I developed a recipe called ‘Arthritis Soup,’” Duke says, “containing lots of anti-inflammatory herbs. The recipe also calls for 2 tablespoons of turmeric.” When taking capsules, follow label directions.
(54) Valerian for Insomnia
Studies have shown that valerian aids sleep, often as well as pharmaceutical sedatives and without being addictive. In a study published in the European Journal of Medical Research, investigators gave 202 insomniacs valerian or a Valium-like tranquilizer. After six weeks, both treatments were equally effective. “Research strongly supports that valerian works,” Blumenthal says. “It’s been used widely and safely for hundreds of years.” Note: It takes a week or more to begin noticing benefit. Also, raw valerian root smells and tastes terrible (“like funky socks,” Blumenthal says), so pills are more palatable.
(55) White Willow Bark for Back Pain
White willow bark contains salicin, a close chemical relative of aspirin. According to a German study of 451 people with low back pain, 240 mg a day of willow bark worked better than conventional therapeutic options. Like aspirin, willow bark can cause stomach distress, and it shouldn’t be given to children.

Monday, November 11, 2013

CrossFit vs Conventional Training

The phenomenon that is CrossFit has completely divided Strength & Conditioning coaches. On the one hand many herald Rich Froning (pictured above) as the second coming of Christ and ‘The World’s Fittest Man’. On the other, people avoid CrossFitters like the plague in fear they will catch the dreaded rhabdomyolysis, a rare condition where the muscles eat away at themselves following strength training protocols that are too high in volume, duration, and weight. So to try and shed some light on the debate, Head Sports Scientist at THE PROTEIN WORKS™ Ross Edgley attempts to explain the science of each form of training so you can decide whether to stick with the ‘Old School’ or follow Rich Froning’s latest master class in this month’s Muscle Mag.

It’s Strength & Conditioning 101, to get faster, stronger, or bigger you need to load your body above its habitual level (the level it’s accustomed to doing). It’s not rocket science, it just means every time you go to the gym you need to try and do more than you did the session before. Whether that’s putting those tiny 2.5kg, ‘biscuit-like’ discs on either end of your squat, or maybe increasing the height of those box jumps, it’s important to make these small incremental gains. Now of course this is the goal of any training routine, CrossFit stands out because it proudly combines big, heavy Olympic lifts reminiscent of an Iranian Champion weightlifter’s program ,with the sort of cardio based circuit that would test a Kenyan marathon runner. Whereas conventional training places a greater emphasis on ‘periodization’ and recovery. Often separating cardio and strength training whilst at the same time cycling heavy, compound lifts once a week (or month) and recommending a ‘de-load’ lighter week to prevent over training (a concept alien to most CrossFitters). Now I’m not pointing the finger and saying one is better than the other, instead I’d prefer to explain the science of what happens in the body during both forms of training as impartially as possible.

Immune System:

The main mantra of Crossfit is to deplete, endure, and repeat. The only problem is this type of balls-out, constant high intensity, heavy load training puts a lot of stress on the body and can lead to overtraining. This is where your immune system is suppressed, your central nervous system is fried, and your neurotransmitters are exhausted. Whereas conventional, ‘old school’ training emphasizes ‘periodization’ and the systematic planning of your training with set cycles. So 1 week hard, 1 week easy, 1 week medium (a very basic cycle). But what exactly happens inside the body during a savage CrossFit session that makes it so bad for the immune system?
Firstly there’s a well quoted study that was done at the Department of Human Movement Studies at the University of Queensland where researchers decided to determine the exact effects training intensity had on the immune system. What they did was measure certain key ‘immune system parameters’ in athletes and then subjected them to a pretty brutal training regime (reminiscent of Crossfit). What they found was that really high intensity training drastically altered certain immune factors within the body which in turn influenced an athlete’s resistance to infection and disease. What they experienced was an exercise induced ‘immune crash’ (L.T. Mackinnon, 1997). The main immune system parameter that was affected was circulating leukocytes (these are perhaps better known as ‘white blood’ cells) which have the primary job of protecting the body against foreign invaders such as microorganisms causing infection. To use a sports metaphor, this is like trying to defend with 4 less players on the field (white blood cells/ leukocytes) compared to your opposition (the infection/ bacteria). Granted you could put up a decent fight, but chances are you’d lose and the opposition (bacteria) would win (you become ill and miss leg day).
In that same study at the University of Queensland it was also found that plasma cytokine concentrations were also badly affected by high intensity training. Cytokines are known as the ‘messengers’ of the immune system and they are basically any substance that’s secreted by specific cells in the immune system that carry signals between other cells. They’re so important to the day to day functioning of both the innate (natural/ normal) immune system and the adaptive immune response (that which kicks in when under attack from infection). When effected it means the communication across the entire immune system is flawed (R. Gokhale et al, 2007). To use a different metaphor this is like trying to get a girls number in the gym whilst being gagged with a sock so communication is more difficult. If you’ve got good game you might stand a chance, but in reality she’s going to wonder who the weirdo with a sock in his mouth is and walk off.
As a concluding thought to the immune system and Conventional Vs CrossFit training, it seems scientifically it’s the ‘old-school’ method of periodisation that would be best to prevent this ‘immune crash’. Particularly important for those who are prone to overtraining and who need to take better care of their immune system. But (and just to throw a counter argument out there) some people can undergo a far greater volume of training and not get ill and in some cases actually require this huge volume of training to progress. To quote the legend that is C.T. Fletcher ‘Overtraining is a mother f@#king good thing’. Although not a CrossFitter himself, he clearly has no regard for this ‘old-school’ method of periodisation and he’s also a very, very strong man.

Hormonal Response:

Another thing to consider is the hormonal response to each form of training. Firstly it’s common knowledge that heavy compound movements increase testosterone levels. So much so at the Human Performance Laboratory at Ball State University, Muncie, it was found that ‘strength training can induce testosterone release, regardless of age.’ Going into a little more detail typically experts recommend including heavy compound movements like squat, bench and dead lift in your workouts, with 90 seconds or more rest between sets, lifting at 85% of your maximum weight and for a gym session lasting no more than 60 minutes to induce the biggest release of testosterone.
CrossFit is obviously very different and in fact walks the line between endurance and strength. This has been shown to increase cortisol levels, reduce testosterone and possibly lead to muscle breakdown. In study conducted in Spain at the Athletic Club of Bilbao researchers wanted to specifically look into how hormones and exercise intensity effect the immune system. They examined key hormonal markers such as 24-hour urinary cortisol : cortisone ratio, testosterone : cortisol ratio, testosterone and cortisol on their own and lastly plasma catecholamines, insulin-like growth factor-1 and growth hormone (S. Padilla 2004) during periods of long, intense, high intensity training again reminiscent of CrossFit. What they found was such training dramatically brought about a change in the hormonal environment within the body, an environment that wasn’t particularly suited to building muscle and also one that allowed pathogens (disease producing agents) to thrive and multiply. Scientists cited a rise in cortisol levels for this change, a catabolic hormone that affects muscle mass and also suppresses T-cell cytokine production (as we know cytokines are essential for a healthy immune system). What this means is your left ill, weak and with your biceps wasting away.
But again just to impartially pose another counter argument in favour of CrossFit, high intensity training with minimal rest is also found to stimulate another muscle building hormone in the form of Growth Hormone. A hormone secreted by a tiny grape sized organ called the anterior pituitary gland, this hormone plays a huge role in building muscle and it’s the CrossFit style training that best causes it’s release within the body through a mechanism known as Exercise Induced Growth Hormone Release (EIGR). It does this by stimulating neural input, catecholamines, lactic acid and nitric oxide as well as in response to the changing overall acid-base balance within the body.

Fat Loss:

Another point to consider is the impact both kinds of training has on body fat levels. One thing that’s evident when watching the CrossFit games is that rarely do you see body fat over 12% (on both the men and women). This could be perhaps best explained by research conducted at the Physical Activity Sciences Laboratory at Laval University, Québec, Canada that compared exercise intensities and their effect on lipid (fat balance) and body fat levels. What they found was higher intensity training produced metabolic adaptations that greatly favoured the process of lipid oxidation (fat oxidisation) compared to steady, moderate cardio.
Again that’s not to say Phil Heath should have chopped the hours of steady, lethargic cardio on the static bike before the 2013 Mr Olympia and instead should have busted out some circuit training on the rings to get shredded. But it does mean that CrossFit will get you cut and if you’re not a fan of it, the idea of incorporating some High Intensity Interval Training into your ‘old-school’ conventional training may not be a bad one.


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  • Heath, Ford, Craven, Macera, Jackson & Pate (1991) Medical Science in Sports and Exercise 23: 152–157 ‘Exercise and the incidence of upper respiratory tract infections.’
  • Nieman, Johansen, Lee & Arabatzis (1990) The Journal of Sports Medicine and Physical Fitness, 30: 316–328, 1990 ‘Infectious episodes in runners before and after the Los Angeles Marathon.’
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  • Hirano et al (1990) International Journal of cell cloning, 1990 Jan;8 Supplement Chapter 1 Page 155-66; discussion 166-7. ‘Interleukin 6 and its receptor in the immune response and hematopoiesis.’
  • Christian & Fischer et al (2004) July 15, 2004 The Journal of Physiology, 558, 633-645. ‘Supplementation with vitamins C and E inhibits the release of interleukin-6 from contracting human skeletal muscle.’
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Quad Killer: 20-Rep Front Squats


Here's what you need to know...

• Twenty rep squats are great for building leg size, but they aren't perfect. Form can get ugly, and they don't work well with front squats.
• Front squat 21's, front squat-back squat combos, countdowns, and rest-pause sets are all effective spins of the 20-rep squat protocol.
The quickest way to build bigger legs is with high-rep squats. But I'm not talking high reps with light weights. I'm talking high reps where you start to question your sanity halfway through the set, yet somehow manage to override the intense burn and gut it out.
There's something extremely gratifying about pushing your limits and seeing what the hell you're made of, not to mention it's a great way to pack on a whole bunch of muscle in a hurry.
What I don't like about traditional high-rep back squats is the inevitable, near-debilitating lower back pump that accompanies them. Anyone that's gone to hell and back on a high-rep set of squats can relate to what I'm talking about. Moreover, any time you push your limits, form tends to get ugly fast.
That's why I prefer front squats in general to back squats. For one, front squats are a better quad exercise than back squats because most people – either due to anthropometry, mobility restrictions, and/or technique preference – tend to turn back squats into a more hip dominant exercise. Considering most people squat for quad development, front squats make more sense.
Moreover, front squats offer an inherent safety check. If your form gets too shoddy you'll just dump the bar, whereas with back squats you can continue to grind out ugly rep after ugly rep until either your mind or your lower back gives out, whichever comes first.
Trouble is, front squats don't usually lend themselves to higher reps because holding the bar becomes an issue, so you can't grind out reps the way you can with back squats. With that in mind, here are four front squat finishers to blast your quads to new growth.

1. Front Squat 21's

Any bro worth his salt has done 21's with biceps curls. These are the same thing, only with front squats.
• Start by doing 7 reps from the bottom position to about halfway up.
• Next, without racking the bar, do 7 reps from the top to about halfway down. (You know, how most guys do their regular squats.)
• Finish up with 7 full front squats. That's one set.
Here's what it looks like in action:
You'll need to use a lighter weight than you'd otherwise be able to use for regular front squats, especially if you do them after your heavier work as a finisher. Because of that, holding the bar shouldn't be as much of an issue.
Wussies need not apply.

2. Front Squat/Back Combo

This is a new spin on the classic 20-rep squat that combines front squats and back squats.
Pick a weight that you think you can front squat for 8-10 reps. Start by doing as many front squats as you can before racking the bar briefly to get into position for back squats. However many reps you got on the front squats, you must make up the remaining difference with back squats to hit 20 total reps.
So if you got 8 reps on the front squats, you'd need to grind out 12 back squats. Or if you got 10 front squats, you'd have to do 10 back squats. The weight will be less than what you'd use for a 20-rep back squat, but they're just as brutal and you'll feel them more in your quads without the agonizing lower back pump.
With heavy back squats, the lower back tends to be the limiting factor and the squats tend to deteriorate into more of a good morning. But when you've already smoked your legs with the front squats, it's easier to keep good form and you feel the squats more where you want to feel it and less where you don't.

3. Front Squat Countdown

This combines higher rep work with strategically placed isometric holds for complete quad annihilation.
Start by doing 6 full front squats followed by a six-second isometric hold in the bottom position, at or slightly above parallel. Then, without racking the bar, do 5 reps followed by a five-second hold: then four, then three, then two, then one. In total, it comes out to 21 reps and 21 grueling seconds of holds that feel like an eternity.
It won't take a whole lot of weight to have your legs begging for mercy. If this seems like too much at first, start at 5 reps and work down. I've also had good luck with some of my clients using goblet squats, which are still brutal in their own right but are much more manageable.

4. Rest-Pause Front Squats

Rest-pause training can mean several different things depending on who you ask, but the style I'm referring to is taken from Dante Trudel's training program. In that context, a rest-pause set is essentially three mini-sets, each separated by 10-15 deep breaths that end up taking about 20-25 seconds.
Start by picking a weight that you can get for 8-10 reps, rest 20-25 seconds and rep it out again, this time shooting for 3-5 reps. Rest 20-25 seconds and rep it out a third time, this time shooting for 2-4 reps. Aim for 14-20 total reps.
I prefer slightly higher rep ranges, but for those of you that struggle to support the bar with higher reps, the lower end of the rep range will be fine.
Some coaches don't recommend rest-pausing squat and deadlift variations for safety reasons, but the self-limiting nature of front squats helps ensure that your form stays in check. It ends up being a great way to grind out some more reps than you'd be able to do in one continuous straight set because you don't have to worry about supporting the bar for so long.

19 Squat & Deadlift Variations


Here's what you need to know...

• Variety is good for both strength and hypertrophy and it helps prevent overuse injuries.
• Every body is unique, and the best form for a lifter is the one that best suits his unique anthropometry and injury history.
• Contrary to popular belief, there's no standardized perfect form, only what form is best suited for your body and goals.
Strength training gurus love to say there's only one way to perform a lift, and that all other techniques and variations are either wrong or ineffective. Such a philosophy is shortsighted, and this article will show how intelligent variation can build a bigger, stronger, bulletproof body.
First, every body is unique, and the best form for a lifter is the one that best suits his or her unique limb lengths, body segment proportions, tendon attachment points, muscularity, and injury history.
Second, the form that a lifter uses is heavily predicated on his or her overall goals. These goals might include hypertrophy, in which case it's possible to accentuate tension on a particular muscle; strength, in which case it's possible to perform a lift in a manner that maximizes leverages; or transference, in which case it's possible to execute an exercise in a manner that best transfers to another lift or sporting action.
And third, all lifters should purposely perform lifts in a variety of ways in order to build well-rounded and maximal strength.
Stubbornly sticking to a particular form or variation that isn't right for you, no matter how popular it is, will eventually lead to injury. It's akin to forcing a square peg through a round hole.

Top Athletes Vary in Exercise Form

All my powerlifting and strongman friends look markedly different when they squat, deadlift, and bench. Hell, take a look at the various powerlifting world record holders, strongman champions, top Olympic weightlifters, and even the best bodybuilders on the planet – you'll see that their techniques with the big lifts vary markedly.
They've all taken the time to figure out the style of each lift that caused the least pain and injury, maximized their leverages and performance, and/or allowed them to best reach their particular goals. What's hilarious is that many of these top strength and physique athletes "break the rules" according to various experts, making it difficult to find merit with any hard rules in lifting mechanics.
The top lifters have also taken the time to figure out their favorite exercise variations. The top bodybuilder might prefer rack pulls over full-range deadlifts because they're safer on his low back, but still might hammer his entire posterior chain.
The top powerlifter might perform low bar squats and sumo deadlifts in competition, but prefers high bar squats and conventional deadlifts in training until a month out before the meet since they better build his lifts.
The strongman might tell you that he gave up low bar squatting years ago to preserve his shoulder health, but that he still front squats every week. Lastly, the top Olympic lifter may prefer the Romanian deadlift and high-bar full squat as assistance lifts, whereas the top powerlifter might prefer the deficit deadlift and high box squat. You get the picture.

Useful Barbell Variations of Squats and Deadlifts

I realize most don't have access to specialty bars, so I only included traditional barbell variations. However, there are dozens of incredible variations that use the rackable cambered bar, safety squat bar, or Dead-Squat™ Bar, to name a few.

Deep Back Squats: High Bar Versus Low Bar

Though the difference might appear subtle, the high-bar squat exhibits less forward trunk lean and therefore places more stress on the quads. Conversely, the low-bar back squat increases trunk lean and places more stress on the hips.
Strong quads are critical for proper squat performance, as are strong hips. You should incorporate both types of squats into your training arsenal.
High-Bar Back Squat
Low-Bar Back Squat

High-Bar Versus Low-Bar Parallel Squats

With sufficient training experience, most lifters will find that they're stronger with squats when they use a low-bar placement and take a wide stance. However, there are lifters who discover that they're indeed stronger with high-bar squats.
Usually, high-bar squats are performed with a moderate stance as opposed to a very wide stance. Again, the high-bar squat emphasizes the quads, whereas the low-bar squat will emphasize the hips. Both variations are great for squat training.
High-Bar Moderate Width Parallel Squat
Low-Bar Wide Stance Parallel Squat

Front Squats: Wide Versus Narrow Stance

Most of the time, when you see someone performing front squats they're using a narrow stance. But there's no reason why you can't perform front squats with a wider stance. Again, both should be used in your training regimen.
Narrow Stance Front Squats
Wide Stance Front Squats

Box Squats: Low Box/High Bar Versus High Box/Low Bar

Most lifters are familiar with high box/low bar squats where they sit back and keep vertical tibias, thereby maximizing stress on the posterior chain. However, it's also a good idea to perform low box/high bar squats from time to time. This variation places considerable stress on the quads and is quite useful depending on the purpose.
High Box/Low Bar Squat
Low Box/High Bar Squat

ZercherSquats: Hip Emphasis Versus Quad Emphasis

Most lifters only employ one style of Zercher squats but it's a good idea to occasionally perform two different styles. To stress the hips, take a wider stance, keep the shins vertical and sit back more, descending to parallel. To stress the quads, use a moderate stance, keep the torso more upright, sit down, and descend below parallel.
Hip-Dominant Zercher Squat
Quad-Dominant Zercher Squat

Deadlift: Conventional Versus Sumo

You should perform both conventional and sumo deadlifts from time to time. They build each other, especially if you have a huge strength discrepancy between the two variations.
Conventional Deadlift
Sumo Ddeadlift

Block or Rack Pulls: Conventional Versus Sumo

The same logic applies to block or rack pulls. You can and should use a conventional and sumo stance throughout your training year.
Conventional Block Pull
Sumo Block Pull

Sumo Deadlifts: Quad Versus Hip Dominant

When you pull sumo, there's a sweet spot for trunk angle and joint ROM that enables you to hoist the heaviest loads. That said, sometimes it's a good idea to use lighter loads and practice your sumo deadlifts using a quad-emphasis or a hip-emphasis. With the quad-dominant style, sink deeper and keep a more upright trunk. With the hip-dominant style, raise the hips and use a greater trunk lean.
Quad-Dominant Sumo Deadlift
Hip Dominant Sumo Deadlift

Deficit Deadlifts: Clean Grip Versus Snatch Grip

When pulling from a deficit, you should employ a traditional grip width as well as a snatch grip width. The snatch grip deficit deadlift increases joint ROM and is a brutal yet useful variation.
Deficit Deadlift
Snatch Grip Deficit Deadlift

Hack Lift

The hack lift is a nifty way to build quad strength in a deadlift. Just place the bar behind the back and try to mimic your typical deadlift form. This variation stresses the knees and should be used only occasionally. The lockout can be tricky, but most lifters can learn to perform the movement correctly with practice.
Hack Lift

The Spice of Training Variety is good for both strength and hypertrophy and it helps prevent overuse injuries. Through tremendous effort and experimentation, accomplished lifters determine optimal positioning and technique for their bodies as well as figure out the movements that transfer best to their particular goals.
The takeaway point is that the best do what works best for them, not what some guru tells them to do. Contrary to popular belief, there's no standardized perfect form, only what form is best suited for your body and goals.
There's more than one way to skin a cat... or squat or deadlift a weight.

Sunday, November 10, 2013

Les cellules du cancer s'alimentent de...

Un des hôpitaux les plus reconnus au monde change sa vision au sujet du cancer.’hôpital John’s Hopkins Hospital est un hôpital universitaire situé à Baltimore dans l’État du Maryland aux États-Unis.Fondé grâce à un don de John’s Hopkins, il est aujourd’hui un des hôpitaux les plus reconnus au monde et est classé pour la 17e année consécutive en première place du classement des meilleurs hôpitaux des États-Unis.
Après de nombreuses années à dire aux gens que la chimiothérapie est l’unique manière de traiter et éliminer le cancer, l’hôpital John Hopkins commence à dire aux gens qu’il y a d’autres alternativeque la chimio:
Une manière efficace de combattre le cancer est de ne pas donner à manger aux cellules cancéreuses avec ces aliments dont elles ont besoin pour se multiplier.
a. Le SUCRE est un aliment du cancer. Ne pas consommer de sucre coupe un des éléments les plus importants des cellules cancéreuses. Il
existe des substituts du sucre comme la saccharine, mais ils sont faits avec de l’ Aspartame et sont très nocifs… Un meilleur substitut du sucre est le miel de manuka ou la mélasse mais en petites quantités.
Le SEL contient un additif chimique afin de paraître blanc. Une meilleure alternative pour le sel est le sel de mer ou les sels végétaux.
Le LAIT cause dans le corps la production de mucus, spécialement dans le conduit intestinal.Les cellules cancéreuses s’alimentent de
mucus. En éliminant le lait et en lui substituant du lait de soja, les cellules du cancer n’ont rien à manger, par conséquent elles meurent.
c. Les cellules cancéreuses murissent dans un milieu ambiant acide. Un régime à base de VIANDE ROUGE est acide, il vaut mieux manger du poisson et un peu de poulet à la place de la viande de bœuf ou de porc. De plus, la viande contient des antibiotiques, hormones et parasites qui sont très nocifs, spécialement pour les personnes cancéreuses. La protéine de la viande est très difficile à digérer et requiert beaucoup d’enzymes. La viande qui ne se digère pas reste dans le corps et se putréfie ce qui entraîne la création de plus de toxines.
a) Un régime de 80% de végétaux frais et jus, céréales, graines, noix, amandes et seulement un peu de fruits mettent le corps dans un milieu
ambiant alcalin. On doit consommer seulement 20% de nourriture cuite, incluant les haricots. Les jus de légumes frais provisionnent le corps
en co-enzymes qui sont faciles à absorber et arrivent aux cellules 15 minutes après avoir été consommés pour nourrir et aider à former des
cellules saines. Pour obtenir des enzymes vivantes qui aident à construire des cellules saines, on doit essayer de boire des jus de
légumes (pratiquement tous incluant l’alfafa) et manger beaucoup de légumes frais 2 ou 3 fois par jour.
b) Éviter de prendre du CAFÉ, THÉ ET CHOCOLAT, qui contiennent beaucoup de caféine. Le THÉ VERT est une meilleure alternative et a
des propriétés qui combattent le cancer. Il est préférable de boire L’EAU purifiée ou filtrée pour éviter les toxines et métaux lourds de
l’eau du robinet. L’eau distillée est acide, ne pas la boire.
c) Les parois des cellules cancéreuses sont couvertes par une protéine très dure. En évitant de manger de la viande, ces parois libèrent plus
d’enzymes qui attaquent les protéines des cellules cancéreuses et permet au systèmes immunitaire de détruire les cellules cancéreuses.
d) Quelques suppléments aident à reconstruire le système immunitaire: Floressence, Essiac, anti-oxydants, vitamines, minéraux, EPA – huile
de poisson) pour aider les cellules à lutter et détruire les cellules cancéreuses. D’autres suppléments comme la vit. E sont très connues
parce ce qu’elles causent l’apoptose,la méthode normale du corps pour éliminer les cellules inutiles ou défectueuses.
e) Le cancer est aussi une maladie du mental, le corps et l’esprit. Une attitude plus active et positive aidera le malade du cancer à
combattre et à se convertir en survivant. « La rage et l’incompréhension, le non-pardon mettent le corps dans une situation de stress et dans un milieu ambiant acide ». Apprendre à avoir un esprit aimable et amoureux avec une attitude positive est très bénéfique pour la santé. Apprendre à se relaxer et jouir de la vie.
F) Les cellules du cancer ne peuvent vivre dans une ambiance oxygénée. L’exercice journalier, la respiration profonde aide à recevoir plus d’oxygène jusqu’aux niveaux cellulaires. La thérapie d’oxygène est un autre élément qui aide à détruire les cellules du cancer.
1. Pas de contenants en plastique dans le micro-ondes.
2. Pas de bouteille d’eau dans le congélateur.
3. Pas de film plastique dans le micro-ondes.
g) Les substances chimiques comme les dioxines causent le cancer, spécialement du sein. La dioxine est très destructrice, Spécialement pour les cellules du corps.
Ne pas mettre au réfrigérateur ses bouteilles d’eau en plastique car le plastique « transpire » les dioxines et empoisonne l’eau.
Récemment, le Docteur Edward Fujimoto, directeur du programme Bien- Être à l’hôpital Castle, parut dans une émission télévisée et expliquait le danger de la dioxine.
Il a dit que nous ne devons pas mettre les contenants en plastique au micro-ondes. Spécialement les nourritures qui contiennent du gras. Il dit que la combinaison de gras et lla forte chaleur avec le plastique transporte la dioxine à l’intérieur de la nourriture et par conséquent ensuite à notre corps.
A la place, on peut utiliser du verre comme Pyrex ou de la céramique pour chauffer la nourriture.

Saturday, November 9, 2013

No-Nonsense Warm-Ups for Big Lifters


Here's what you need to know...

• Athletes who sprint, cut, and jump require specific, detailed warm-ups. For lifters, the emphasis should be on extra warm-up sets.
• Forget the "static stretching makes you weak" nonsense. You're not stretching immediately before performing a max effort lift and the increased mobility will improve your lifts.
• Foam rolling, activation work, and dynamic warm-ups can be helpful, but greatly depend on individual needs and preferences.
A good warm-up can help to reduce injuries, but we need to keep perspective – for lifting, the warm-up shouldn't be an entire workout unto itself. Between foam rolling, activation work, stretching, dynamic warming-up, and whatever else is new and cool this week, it could take you well over a half-hour before you even touch a weight if you tried to incorporate them all.
Part of the problem comes when lifters get their warm-up recommendations from physical therapists or strength coaches who work with athletes. When you're injured, you obviously need to place a greater onus on warming up and doing corrective work. Same goes if you're warming up to sprint, cut, jump, or play sports.
But if you're a healthy guy just looking to bench, squat, or knock out some chin-ups, that stuff is overkill. With that in mind, here are the main things to focus on.

1. Warm-Up Sets

It never ceases to amaze me when I see a guy go through an elaborate 30-minute warm-up doing every trendy drill under the sun, only to jump right into the lifting session by going straight into his first working set.
Let's say Justin foam rolls every inch of his body and does a long dynamic warm-up complete with activation work, but then jumps straight to his first working set of squats with 315 on the bar. (Or more likely, his first set at 185 pounds, because strong lifters don't warm-up this way.)
Now along comes Hugo, who walks straight from his car to the rack and starts squatting with the goal to do his first working set with 315. He begins by warming up with just the bar for two sets of 10-15 reps, doing the reps slow and purposeful, pausing in the bottom position to stretch his hips. He then does 95 pounds for 8, 135 for 5, 185 for 5, 225 for 3, 255 for 1, and then 285 for 1, all with great form and focusing on being explosive out of the hole.
My money is on Hugo incurring fewer squatting injuries than Justin, and his squatting performance will also be far better.
I'm not saying that all you should do is warm-up sets. I'm saying that warm-up sets are by far the most important part of the warm-up and are the only real "must" when gearing up to handle heavy weights.
There are several objectives for warm-up sets:
• Increase core temperature and tissue temperature (i.e., warm up).
• Lift-specific mobility work.
• Form rehearsal. This is why it's important to treat your warm-up sets seriously and practice solid technique.
• Acclimate yourself to the weight without creating excessive fatigue. That's why I recommend doing fewer reps as you work up in weight.
• Get your mind right. This is the time to stop thinking about whatever else you have going on in your life and start focusing on the task at hand.

2. Increasing Tissue Temperature

You should strive to have a light sweat going by the time you start handling heavier weights. This won't be much of an issue if you live in a warmer climate and your warm-up sets may be all you need, but if you live in a colder climate you'll want to get moving around a bit before starting your lifting session.
This could mean doing some light cardio, calisthenics, or dynamic mobility drills. Wearing layers is also a great way to expedite the warm-up process in colder weather. This portion of the warm-up should take between zero and 6 minutes.

3. Static Stretching

The new trend is to recommend a dynamic warm-up in place of static stretching, but for lifters I still recommend static stretching for reasons I outline here. To be even clearer, I recommend short-duration static stretching, holding each stretch for 10-20 seconds.
Some people use "the research" to suggest that static stretching decreases subsequent performance, but if you look closely at the existing research and use a little bit of common sense, you'll see that these fears are largely overblown and misguided, especially if you're using short duration stretches and waiting at least a couple minutes between stretching and handling heavy weight.
Another knock on static stretching is that it's largely ineffective for increasing long-term flexibility. I don't agree, but regardless, it's completely irrelevant to the discussion of stretching pre-workout.
All we're looking to do pre-workout is increase short-term range of motion to be able to get into better positions on our strength training exercises, and static stretching definitely helps with that.
Full range of motion strength training with good form is still the best way to increase mobility, but I also know that most guys – especially heavily muscled lifters – are unable to do full range of motion strength training without stretching first, especially when they're tight and sore from previous lifting sessions.
While a general stretching routine focusing on the major muscle groups is good, lift-specific stretching is even better pre-workout. For example, if you're squatting or deadlifting, spend 20 seconds in the bottom of the squat pushing your knees out with your elbows. Or if you're doing Bulgarian split squats, get in the bottom position and hold it for 15-20 seconds on each side to loosen up before your first set.
Start with a few general stretches, paying particular attention to areas where you're particularly tight, and finish with a stretch specific to your first exercise of the workout. All told, the stretching portion of your warm-up should take between 2-8 minutes depending on how much you need and what exercises you have planned for that day.

4. Foam Rolling

Recent research suggests that foam rolling can help improve range of motion without impeding strength, making it a good choice pre-workout. That said, I put much more stock in what I experience in the gym with my clients and my own training.
In that context, the verdict seems largely personal. Most seem to love foam rolling and report feeling much better and more limber afterwards. For these folks, I absolutely recommend foam rolling.
On the other hand, others don't seem to notice that much of a difference and could just as easily do without it. For these folks, I'd say it isn't as important. If forced to choose between foam rolling or stretching, I'd choose stretching because you can stretch in positions that closely mimic – or in some cases replicate exactly – the positions you'll need to achieve during your strength work. However, there's certainly no reason why you can't (or shouldn't) do both.
Foam rolling should take around 3-5 minutes. Some research suggests that you get best results from rolling an area for at least 10 seconds, so 10-20 seconds is a good rule of thumb. You don't need to go crazy, but don't rush it either. If you foam roll, do it before static stretching.

5. Dynamic Warm-Up

Dynamic warm-ups are the new thing and are purported to be much more effective than "old school" warm-up routines. However, I'm not sold when it comes to lifters.
I'm a big fan of dynamic warm-ups for athletes warming up to sprint, cut, jump, and play sports, but besides increasing core temperature, most dynamic warm-up drills don't have much application for lifters just looking to crush weight. Remember, the warm-up should be specific to the activity.
Most lifters are tight and need to focus on increasing mobility before their lifting session to be able to achieve the proper positions. If you watch people go through a dynamic warm-up, they typically just go through the motions exhibiting their current mobility levels rather than improving their mobility. Translation: Tight guys do the drills poorly and limber guys do them well.
If you want to do a dynamic warm-up to increase core temperature, that's fine, but don't let it replace stretching, which I like to think of as static mobility work.

6. Activation Work

Activation work is a catchy term that refers to doing a bunch of low-level exercises like band walks and bodyweight glute bridges before the lifting session. These exercises have value for more novice lifters – I often use them with older clients – but once you achieve decent strength levels, you quickly graduate beyond them.
There's certainly no harm in doing them, but I'd relegate them to the "waste of time" category for stronger and more advanced lifters.

Warm It Up!

I'm not against a long warm-up if you have the time or have some specific issue that needs extra attention, but for most people with tight schedules, a 10-15 minute warm-up is plenty, provided you don't dawdle and you spend your time focusing on the right things.
It's very, very important to warm up, but keep it quick so the majority of your training time can be spent, well, training.


MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. Journal of Strength and Conditioning Research. 2013 Mar; 27(3):812-21.
Sullivan KM, Silvey DB, Button DC, Behm DG. Roller-massage application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. International Journal of Sports and Physical Therapy. 2013 June; 8(3): 228-236.