FitSugar

Fitness 101: Smith Machine

FitSugar — Thu, 22 Oct 2009 03:00:15 -0700

When it comes to strength training, I am usually a free weight kind of gal. Then I learned to love the cable pulley machine. I was still looking to branch out a little more, so my trainer Hannah introduced me to the Smith machine. Essentially, the weight machine consists of a barbell that slides on a fixed rail, and can lock into place at the fixed points along the track. Twisting the barbell activates J-shaped hooks on the side of the bar that lock into holes on the rails. This simple locking mechanism turns the Smith machine into a "spotter," making it easier to work on hardcore moves like bench presses when you're alone at the gym. The Smith machine only moves in the vertical plane, which makes some exercises harder on the joints. Although squats seem to be a popular exercise to do using this machine, many fitness experts think the fixed plane of motion of the machine forces the body into compromising positions. You can still use this machine to get a full body workout, and by locking the bar you can do variations on incline pull-ups and push-ups.

While I always think of the Smith machine as something for gym dudes, I am keen to learn more. If your gym has this machine, ask someone to show you how to use it. See if they can teach you a few different types of exercises with it.

Dr. Ian Smith's Four-Day Diet

FitSugar — Fri, 20 Feb 2009 03:30:00 -0800

Dr. Ian Smith of VH1's Celebrity Fit Club wants to help you lose weight and keep it off with his best-selling book called The Four Day Diet ($17). No, he doesn't mean you'll lose weight in only four days. He outlines a realistic and flexible schedule of how to rotate eating healthy, inexpensive foods every four days so you don't get bored. The variety keeps your appetite engaged, but it also keeps your metabolism high.

There are seven, four-day phases:

Induction
Transition
Protein Stretch
Smooth
Push
Pace
Vigorous

To learn about what these mean, check out the video interview from ABC after you read more.

Dr. Smith talks about how to deal with temptation, how to know what your triggers are that cause you to overeat or overindulge, and how important it is to be mentally ready to lose weight. This sounds like a refreshingly healthy approach to losing weight.

Reality Check: What the Broken Toilet Told Kevin Smith

FitSugar — Mon, 03 Nov 2008 09:00:00 -0800

Sometimes truth is stranger than fiction, and sometimes the strange truth is a little sad. Kevin Smith, who directed Zack and Miri Make a Porno, admitted recently to the LA Times that:

"I'm really, really fat right now. Fattest I've ever been. I broke a toilet. That's how heavy I am. I can't take all the credit - that was an old toilet and a very waterlogged wall - but my size took that toilet down."

This 38-year-old wanted to blame it on the fact that the toilet was worn out and decrepit, but then he realized it was his massive weight that was the issue. It was a huge (no pun intended) wake-up call. To find out what he's going to do about it read more.

Kevin talked about how he's emotionally driven when it comes to food. He knows if his movie does well, he'll want to go out and celebrate with a huge meal. If the movie doesn't do so well, he'll want to "self-medicate and eat more." He said, "Hollywood's a hard town to be fat in!" I hear what he's saying, but if you have a problem with using food to deal with your feelings, then it doesn't matter what line of work you're in.

I'm proud of the director for saying, "I'm going away for a while, to concentrate on myself. To save my life." Hopefully some time with a good dietitian and fitness trainer will get him on the right track.

Source

Celeb Mom Slim Down Secrets: Jada Pinkett Smith

FitSugar — Tue, 19 Jun 2007 11:00:00 -0700

I love Jada Pinkett Smith, maybe not as much as I love her hubby, but she's pretty great. To me, she seems to have a good head on her shoulders. Jada has had her fair share of pregnancy weight gains and losses, that is for sure, so how did she do it?

Jada doesn't seem to be one to fall for the Hollywood outlook on body image, which is why I was thrilled that AOL got the scoop on what she did after her pregnancies to get back to a normal weight:

Jada Pinkett Smith found herself reaching for Frosted Flakes and Pringles during her first pregnancy. The petite star put on 50 pounds while carrying son Jaden, but was careful not to overindulge the second time around. After daughter Willow was born, the 5-foot actress dropped the baby weight with twice daily cardio and weight training sessions to increase her muscle mass. Her diet focused on high-protein foods such as grilled chicken or fish and apples with peanut butter.

Source

Fashion Week Workout by Oscar Smith

FitSugar — Tue, 09 Sep 2008 05:30:00 -0700

New York based celebrity trainer Oscar Smith is no stranger to the rigors of
Fashion Week. He trains many models, including Petra Nemcova, at his Tribeca gym O-Diesel.

To get models ready for the runway he works them hard with a strenuous circuit workout, full of intervals and plyometric moves. The workout is so varied, there is absolutely no way you could get bored with it. He shared his workout with us, and I think we should all give it a whirl to celebrate the stylish mayhem that is Fashion Week.

To see the workout just read more.

5 minute cardio	bike, jump rope, treadmill, elliptical	Warm up
Stretch	Leg, arms, chest	Warm up
Push-ups	10 reps
Squat Jumps	15 reps	Plyometric for legs
Leg Lifts	10 reps	Lie on back, with legs at 90 degrees. Lower legs to work abs.
Crunches	10 reps	Ab work
Treadmill run	3 minutes	6.0 mph
Lateral Arm Raises	10 reps	5 pound weights
Overhead shoulder press	10 reps	5 pound weights
Bicep Curls	15 reps	5 - 10 pound weights
Jump rope	3 minutes	Cardio
Donkey Kicks	15 reps each leg	Glutes and hamstrings work
Assisted Pull-up machine	5 reps	Grip wider than shoulders
Sit-ups	15 reps
Elliptical	3 minutes	Cardio
Dancer leaps	15 reps	aka Jumping lunges, both feet must leave the floor
Flutter Kicks	16 reps	Lie on stomach, and kick legs like swimming
Scissors	30 seconds	Lie on back with legs at 45 degrees, open and close legs to work abs
Stationary bike	3 minutes	Cardio
Hip Raise	15 reps	aka Bridge
Push-ups	5 reps
Frog Jump	10 reps	Start in a wide squat with finger tips on floor. Jump and return to start position.
Sit Ups with Hip Raise	15 reps
Stretch	arms, legs, chest
Interval on treadmill	1 minute run	1 minute walk

This workout looks fun and hard. It might prove difficult to hop on and off cardio equipment in a crowded gym, but you could always use a jump rope if an exercise bike isn't free. Try it and let me know what you think.

Source

Courtney Thorne-Smith's Fit Pregnancy

FitSugar — Mon, 10 Dec 2007 16:30:00 -0800

From her super-skinny Ally McBeal days to now, where she has learned to accept and love her body even with the extra pregnancy weight, Courtney Thorne-Smith has come full circle and she looks fabulous. Fit Pregnancy magazine sat down with Courtney and got the scoop on her pregnancy workout and more.

Here are highlights:

FP: Have you been working out?
CTS: Well, I used to be a compulsive exerciser, but I’m over that. For the past several years, I’ve been walking 40 minutes and doing Pilates and yoga stretches at home, so that’s what I’m doing now. I used to run 8 miles a day, then go to the gym, do weights and then yoga, until I realized that I was so hungry and tired all the time. I feel so much freedom now: I don’t have to stay in a hotel with a gym and I’m never so hungry that I panic.

FP: I know you struggled with body image for years; how are you feeling about your body now?
CTS: I feel great: I wanted this so badly. One day I was with one of my friends, and I was rubbing my belly, and she asked me, "How does it feel?" I told her, "It feels really good." And she said, "Great, I hope that you keep rubbing your belly with love even after the baby is born." And that was so powerful because my belly has always been the spot I obsess over. I have come to appreciate my body so much - and I think that's why I was able to get pregnant. Now, the baby is kicking and it's all working. It's a miracle what the body can do.

How Jada Pinkett Smith Keeps Her Love Life Hot

FitSugar — Tue, 14 Jul 2009 04:30:59 -0700

Jada Pinkett Smith is no stranger to sharing details about her love life; with 12 years of a successful Hollywood marriage under her belt, she probably has some healthy secrets we could all use. She told Shape magazine that she is a firm believer in kegels. Pinkett Smith proclaims doing these simple pelvic floor exercises "keeps the sex hot."

Learn how to tone up down there when you read more.

If you practice yoga, you might refer to the pelvic floor (PF) as the mula bandha. The easiest way to find the correct area to activate is to stop the flow of urine when emptying your bladder. Then try to find that same sensation when not going to the restroom. A little more advanced variation is to create the sensation of the entire pelvic floor pulling up. The muscles of the pelvic floor fill in the space between your pubic bone (front of your pelvis), your coccyx (tail bone), and your sit bones (ischial tuberosities in anatomy lingo). The overall shape is similar to a kite and contains many different muscles. To activate the pelvic floor you want to imagine those aforementioned bones coming closer to one another as the muscles attached to them activate and pull up - like a sheet being held by four corners billowing up as the corners move toward the center. It helps to think of the PF as similar to your diaphragm, which moves up and down as you inhale and exhale.

Here is a subtle and simple exercise that you can do right now. It is so subtle that no one will know you are exercising your nether regions. On a four-count inhale, pull the PF up and in toward the center line of your body. Then release slowly on a four-count exhale. Allow your pelvic floor to completely relax in between repetitions. Repeat five to 10 times and throughout the day. Aside from beneficial side effects in the bedroom, a strong pelvic floor provides support while running and lifting weights too. After all, it is part of your core.

Topical barrier preparations (On the skin)

admin — Thu, 04 Sep 2008 19:58:21 -0700

Overview

Introduction
Brand Name(s)
When This Medicine Should Not Be Used
How to Use This Medicine
How to Store and Dispose of This Medicine
Drugs and Foods to Avoid
Warnings While Using This Medicine
Possible Side Effects While Using This Medicine

HEALTH GUIDE REFERENCE FROM A.D.A.M

Introduction

Treats and prevents diaper rash, severely dry or chapped skin, minor burns, and other skin irritations.

Brand Name(s)

Dr. Smith's RASH-n-ALL, Lantiseptic Skin Protectant, Step 3 Moisture Barrier, Dermadrox, Soothe & Cool Moisture Barrier, Lobana Peri-Garde, Sarna Ultra Anti-Itch, Lantiseptic Therapeutic, Handshield, Soothe & Cool Inzo, Kerodex 71, Kerodex 51, Carrington Moisture Barrier, D-R-C Peri-Rectal Creme, Prean

There may be other brand names for this medicine.

When This Medicine Should Not Be Used

You should not use this medicine if you have had an allergic reaction to petrolatum, lanolin, dimethicone, or zinc oxide.

How to Use This Medicine

Ointment, Cream, Lotion, Pad, Swab, Spray, Paste

Change wet and soiled diapers right away. Clean the diaper area and allow to dry.
Clean minor wounds before applying this medicine.
This medicine is for use on the skin only. Do not get it in your eyes, nose, or mouth. Do not use it on skin areas that have cuts or scrapes. If it does get on these areas, rinse it off right away.
Apply a thin layer to the affected area. Rub it in gently. Do not rub in the medicine that came in a pad, swab, or spray. Allow the pad, swab, or spray medicine to dry before covering the treated skin area.
Apply this medicine as often as needed (for babies, with each diaper change), unless your doctor tells you otherwise.

How to Store and Dispose of This Medicine

Store this medicine at room temperature in a closed container, away from heat, moisture, and direct light.
Keep this and all medicine out of the reach of children.

Drugs and Foods to Avoid

Ask your doctor or pharmacist before using any other medicine, including over-the-counter medicines, vitamins, and herbal products.

Warnings While Using This Medicine

For adult women, make sure your doctor knows if you are pregnant or breast feeding.
Do not use this medicine for a skin problem that has not been checked by your doctor.
If someone accidentally swallows some of this medicine, call your local poison control center.
If rash gets worse or does not get better within 7 days, call your doctor.
Do not use this medicine on deep cuts or wounds or on skin that is infected.

Possible Side Effects While Using This Medicine

Call your doctor right away if you notice any of these side effects:

Increased redness or blistering on the skin

Review Date: 8/4/2008

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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Source Doc: 45_1005

DVD Review: 10 Minute Solution KnockOut Body

FitSugar — Mon, 06 Jul 2009 04:30:00 -0700

Famous ladies like Lauren Conrad, Jenna Fischer, and Adriana Lima swear that boxing is a great way to get in shape without getting bored. I concur with their assessments after working out with 10 Minute Solution KnockOut Body Workout Kit with Weighted Gloves ($22). As with the other 10 Minute Solution DVDs, the video is broken up into five, 10-minute workouts that can be done separately, all at once, or you can customize by pairing two or three workouts. I chose to do all of them together and found myself glistening with sweat by the end.

While I enjoyed all of the segments, the Fat Attack and Kickbox Cross Train sections were my favorite, and I wore the provided weighted gloves for extra challenge. The workouts are designed to get your heart rate up with punching, kicking, jumping, and sculpting moves. Both segments incorporate varieties of lunges, and the Kickbox Cross Train is particularly appealing for those looking to spice up typical gym moves. The coach, Jessica Smith, takes you through exercises like squats into overhead tricep extensions with an added heel lift, and reverse lunges into backwards kicks.

The 50-minutes flew by and I had a blast. It provides an intermediate level workout, so I wouldn't rely on it for your sole source of cardio, but it will definitely get your heart rate up and burn some calories. I know I'll be popping this video in on days that I just don't feel like leaving the house to work out. To see a clip of the DVD, read more.

Alzheimer's disease

FitSugar — Wed, 08 Oct 2008 17:34:55 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Alzheimer's disease (AD) is a progressive, degenerative brain disease that results in impaired memory, thinking, and behavior. People with AD experience gradual memory loss as well as impaired judgement, difficulty concentrating, loss of language skills, personality changes, and a decline in the ability to learn new tasks.

The rate of progression is different for each person. If AD develops rapidly, it is likely to continue to progress rapidly. If it has been slow to progress, it will likely continue on a slow course.

There is no cure for AD, but studies suggest that medications, herbs and supplements, and lifestyle adjustments may help slow the progression and improve the symptoms of the disease.

Signs and Symptoms

The early symptoms of AD are occasionally overlooked because they resemble signs that many people attribute to "natural aging." The following are the most common signs and symptoms of AD:

Psychological Symptoms

Memory loss, including not recognizing friends and family members
Difficulty concentrating
Difficulty comprehending words, completing sentences, or finding the right words
Loss of familiarity with surroundings, wandering aimlessly
Depression
Hallucinations, delusions, and psychosis
Aggression, agitation, anxiety, restlessness
Accusatory behaviors (such as accusations of spousal infidelity)
Withdrawal, disinterest, hostility, loss of inhibitions

Physical Symptoms

Impaired movement or coordination
Muscle rigidity, shuffling or dragging feet while walking
Insomnia or disturbances in sleep patterns
Weight loss
Incontinence
Muscle twitching or seizures

Causes

The causes of AD are not entirely known but are thought to include genetics and environmental factors. New research indicates that free radicals (highly reactive molecules that can cause oxidation, or damage to cells) may play a role in the development of AD.

A gene for the protein epsilon apolipoprotein (Apo E) -- especially Apo E3 and Apo E4 varieties -- is thought to accelerate the formation of abnormal deposits (called plaques) in the brain and increase the risk for AD. Reports indicate that 50 - 90% of those with the Apo E4 gene develop AD. However, even people without inherited genes for the disease can get AD.

Scientists also believe the environment may play a part in AD because people in different regions of the world have widely varying risks of developing the disease. For example, people living in Japan and West Africa have much less risk for AD than Japanese Americans and African-Americans.

People with AD have abnormal deposits, or plaques, in their brain tissue. These plaques contain beta amyloid, a protein that releases free radicals, or highly reactive molecules, that can cause damage to cells through a process called oxidation. These free radicals are believed to lower levels of acetylcholine (a brain chemical that helps transmit impulses in the nervous system) and damage brain tissue, bringing on the symptoms of AD.

Although not confirmed by scientific studies, other factors that have been speculated to contribute to the development of AD include infections (such as herpesvirus type 1), exposure to metal ions (such as aluminum, mercury, zinc, copper, and iron), or prolonged exposure to electromagnetic fields.

Risk Factors

The causes and risk factors contributing to the development of AD are not entirely clear. The following all appear to have an association with AD to varying degrees.

Family history of AD
Older age -- 20 - 40% of people with AD are older than 85
Female gender -- while women tend to develop AD more than men, this may be related to the tendency for women to live longer.
Americans are more likely to get AD than Asians or Native Americans
Long-term high blood pressure
History of head trauma -- one or more serious blows to the head may put a person at an increased risk.
Down syndrome
Elevated levels of homocysteine (a body chemical that contributes to chronic illnesses such as heart disease, depression, and AD)
Aluminum or mercury poisoning
Prolonged exposure to electromagnetic fields

Diagnosis

There is no definitive test for AD. A true diagnosis can only be made after a person dies and an autopsy is performed on the brain.

However, AD usually has a characteristic pattern of symptoms. A health care provider will try to narrow down a diagnosis by ruling out other possible causes. The health care provider will ask questions about medical history and symptoms and do a physical exam (including a neurological exam).

The following tests may also be used to aid in the diagnosis:

Psychological tests assess the individual's memory and attention span. They may also reveal difficulties in problem-solving, social, and language skills.
Electroencephalograph (EEG) traces brain-wave activity. This test sometimes reveals "slow waves" in people with AD.
Blood test for the Apo E4 gene may indicate a genetic tendency for AD. The presence of the gene in the blood may suggest AD, but it does not always make an accurate diagnosis.
Imaging tests such as CT, MRI, or PET scans.

In the early stages of dementia, brain image scans may be normal. In later stages, an MRI may show a decrease in the size of certain brain areas. While the scans do not confirm the diagnosis of AD, they do exclude other causes of dementia such as stroke and tumor.

Preventive Care

Consuming a low-fat, low-calorie diet may reduce the risk for AD.
Higher intake of fatty, cold-water fish (such as tuna, salmon, and mackerel) may be associated with a lower risk of dementia. This may be due to the high level of omega-3 fatty acids found in such fish. Eating fish at least two to three times per week provides a healthy amount of omega-3 fatty acids, but dietary supplementation with capsules or liquid products is still recommended.
Reducing intake of linoleic acid (found in margarine, butter, and dairy products) may prevent cognitive decline.
Antioxidants, such as vitamins A, E, and C (found in darkly colored fruits and vegetables), may help prevent damage caused by free radicals.
Maintaining normal blood pressure levels may reduce the risk for AD.
Hormone-replacement therapy (HRT) in postmenopausal women may decrease production of chemicals that cause AD, stimulate growth of brain cells, and improve blood flow in the brain. However, the role of hormones in the prevention of AD is still controversial. HRT has also been shown to increase the risk for breast cancer, heart attacks, strokes, and blood clots.
Some studies suggest that certain medications may prevent AD, including statin drugs (such as pravastatin or lovastatin, used to lower cholesterol) and nonsteroidal anti-inflammatories (NSAIDs), with the exception of aspirin. More research is necessary, however, to determine how effective these medications are in reducing the risk of the disease.
Keeping mentally and socially active may help delay the onset or slow the progression of AD.

Treatment

The goals in managing AD are to:

Slow the progression of the disease.
Manage behavior problems, confusion, and agitation.
Modify the home environment.
Support family members and other caregivers.

There is no cure for AD. The most promising treatments include lifestyle changes, medications, and antioxidant supplements.

Lifestyle

Research indicates that the following lifestyle modifications may help improve behavior in people with AD:

Walking regularly with a caregiver or other reliable companion may improve communication skills and diminish the risk of wandering.
Bright light therapy may reduce insomnia and wandering.
Calming music may reduce wandering and restlessness, boost brain chemicals, and improve behavior.
Pet dogs can increase appropriate social behaviors.
Relaxation training and other exercises that require focused attention (often used with refreshments as rewards) can improve social interaction and the ability to perform tasks.

The Safe Return Program, implemented by the Alzheimer's Association, encourages identification bracelets, wallet cards, and clothing labels for patients with AD. Identifying information is stored in a national database and distributed to authorities when a patient is reported missing. If a registered person is found, the information is used to contact their caregiver.

Medications

Several drugs are available to try to slow the progression of AD and possibly improve the person's mental capabilities. These include:

Donepezil (Aricept)
Rivastigmine (Exelon)
Galantamine (Razadyne, formerly called Reminyl)
Tacrine (Cognex)

Memantine (Namenda) is currently the only drug approved for treatment of moderate-to-severe Alzheimer’s disease.

The following medications may ease the symptoms related to AD:

Selective serotonin reuptake inhibitors (SSRIs) increase activity of a brain chemical called serotonin. They are used to treat depression.
Methylphenidate stimulates the brain to increase alertness. It is used to treat withdrawal and apathy.
Risperidone, olanzapine, and haloperidol are mood stabilizers. They help improve social interactions, and reduce delusions, paranoia, and aggression.
Carbamazepine is an anti-seizure drug that stabilizes sodium levels in the brain. It is used to treat agitation.

Nutrition and Dietary Supplements

Individuals with AD may have particular dietary concerns. People with AD often forget to eat and drink, and, as a result, often become dehydrated.

Following these nutritional tips may help improve general health and well-being:

Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes) and vegetables (such as squash and bell peppers).
Eat foods high in B-vitamins and calcium, such as almonds, beans, whole grains (if no allergy), dark leafy greens (such as spinach and kale), and sea vegetables such as kelp and dulce.
Eat more high-fiber foods, including beans, oats, root vegetables (such as potatoes and yams), and psyllium seed.
Avoid refined foods such as white breads, pastas, and especially sugar.
Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy), or beans for protein.
Use healthy oils in foods, such as olive oil or vegetable oil.
Reduce or eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Avoid coffee and other stimulants, alcohol, and tobacco.
Drink 6 - 8 glasses of filtered water daily.
Exercise at least 30 minutes daily, five days a week.

You may address nutritional deficiencies with the following supplements:

A multivitamin daily, containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals such as magnesium, calcium, zinc, and selenium.
Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 - 3 tablespoonfuls oil, one to three times daily, to help decrease inflammation and help with immunity. Cold-water fish, such as salmon or halibut, are good sources but not substitutes for supplementation.
Vitamin C, 500 - 1,000 mg one to three times daily, as an antioxidant and for immune support.
Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant, immune, and muscular support.
Acetyl-L-carnitine, 500 mg daily, for antioxidant and muscle protective activity.
Probiotic supplement (containing Lactobacillus acidophilus and other species), 5 - 10 billion CFUs (colony forming units) a day, for maintenance of gastrointestinal and immune health. You should refrigerate your probiotic supplements for best results.
L-glutamine, 500 - 1,000 mg three times daily, for support of gastrointestinal health and immunity.
L-arginine, 1 -2 gm three times daily, for blood vessel support.
SAMe (s-adenosyl-L-methionine), 100 - 200 mg before breakfast daily, for mood improvement.
Resveratrol (from red wine), 50 - 200 mg daily, for antioxidant and immune system effects.
L-theanine, 200 mg one to three times daily, for nervous system and brain support.
Melatonin, 2 - 5 mg one hour before bedtime, for sleep and immune protection. Ask your health care provider about potential drug interactions with the use of melatonin.

Herbs

Herbs are generally a safe way to strengthen and tone the body's systems. As with any therapy, you should work with your health care provider to get your problem diagnosed before starting any treatment. You may use herbs as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, you should make teas with 1 tsp. herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink 2 - 4 cups per day.

Ginkgo (Ginkgo biloba) standardized extract, 40 - 80 mg three times daily, for blood flow and brain health. Ginkgo is the most widely studied herb, especially for symptoms related to dementia and Alzheimer's disease.
Green tea (Camellia sinensis) standardized extract, 250 - 500 mg daily, for antioxidant, anti-inflammatory, and immune effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.
Milk thistle (Silybum marianum) seed standardized extract, 80 - 160 mg two to three times daily, for detoxification support and antiviral effects.
Bacopa (Bacopa monnieri) standardized extract, 50 - 150 mg three times daily, traditionally used in India to improve mental performance.
Vinpocetine (isolated from Vina minor), 10 - 40 mg twice daily, for symptoms of Alzheimer's disease or dementia.

Acupuncture

Small studies have shown that transcutaneous electrical nerve stimulation (TENS), a technique used in physical therapy and certain types of acupuncture, may improve memory and daily living skills in people with AD. Further studies are needed to confirm whether acupuncture may be effective in the treatment of AD.

Massage and Physical Therapy

The inability to communicate normally with language increases anxiety and frustration in people with AD. Using touch, or massage, as a form of nonverbal communication has been shown to benefit those with AD. In one study, people with AD who received hand massages and were spoken to in a calming manner had a reduction in pulse rate and in inappropriate behavior. Health care professionals speculate that massage may be beneficial for people with AD not only because it is relaxing, but because it provides a form of social interaction and a moderate form of exercise.

Mind-Body Medicine

Music Therapy

Music therapy, the use of music to calm and heal an individual, cannot slow or reverse dementia, but it may improve quality of life for both a person with AD and their caregiver. Clinical reports suggest that music therapy may reduce wandering and restlessness and increase chemicals in the brain that enhance sleep and ease anxiety. For example, people with AD have been shown to experience significant increases in levels of brain chemicals such as melatonin, norepinephrine, and epinephrine after listening to live music regularly for a month. Mood also improved after listening to the music.

Support for the Caregiver

Studies suggest that caregivers who receive emotional support tend to experience an improvement in their quality of life, and those they are caring for benefit as well.

Other Considerations

A person with AD can experience the following complications:

Falls (from impaired coordination)
"Sundowning" (withdrawal or agitation in the evening)
Malnutrition and dehydration
Infection (from urinary tract infections or pneumonia)
Asphyxiation (stopped breathing)
Harmful or violent behavior toward self or others
Suicide
Poor health and support due to caregiver burnout
Physical and emotional abuse, including neglect
Heart disease

Alzheimer's disease gets worse over time. However, people with the disease can survive for many years. Those with a long-standing history of high blood pressure are more likely to get worse faster.

Supporting Research

Akhondzadeh S, Abbasi SH. Herbal medicine in the treatment of Alzheimer's disease. Am J Alzheimers Dis Other Demen. 2006;21(2):113-8.

Bell DR, Gochenaur K. Direct vasoactive and vasoprotective properties of anthocyanin-rich extracts. J Appl Physiol. 2006;100(4):1164-70.

Bird TD. Alzheimer's disease and other primary dementias. In: Fauci AS, Braunwald E, Isselbacher KJ, et al, eds. Harrison's Principles of Internal Medicine. 14th ed. New York, NY: McGraw-Hill; 1998:2348-2352.

Bone K. Botanical therapies for Alzheimer's disease. Presented at: Clinical Practice and Assessment Skills. American Herbalist Guild Symposium 2000; October 20-22, 2000; Mount Madonna, Watsonville, Calif.

Bottiglieri T, Godfrey P, Flynn T, Carney MWP, Toone BK, Reynolds EH. Cerebrospinal fluid S-adenosylmethionine in depression and dementia: effects of treatment with parental and oral -adenosylmethionine. J Neurol Neurosurg Psychiatry. 1990;53:1096-1098.

Cabrera C, Artacho R, Gimenez R. Beneficial effects of green tea -- a review. J Am Coll Nutr. 2006;25(2):79-99.

Christen Y. Oxidative stress and Alzheimer disease. Am J Clin Nutr. 2000;71(suppl):621S-629S.

Clarke R, Smith AD, Jobst KA, Refsum H, Sutton L, Veland PM. Folate, vitamin B12, and serum total homocysteine levels in confirmed Alzheimer disease. Arch Neurol. 1998;55:1449-1455.

Diamond BJ, Shiflett SC, Feiwel N, et al. Ginkgo biloba extract: mechanisms and clinical indications. Arch Phys Med Rehabil. 2000;81:669-678.

Ernst E, Pittler MH. Ginkgo biloba for dementia: a systematic review of double-blind, placebo-controlled trials. Clin Drug Invest. 1999;17:301-308.

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Review Date:
11/8/2006
Reviewed By:
Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources; and Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

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