Six Steps to Safe Hiking

With its crisp alpine air, rugged terrain, and unique physical challenges, the great outdoors offers an excellent venue for athletes. Whatever your level of fitness, a hike in the woods may be just the change of pace you need. To fully enjoy day hiking, follow these simple steps.

Step 1: Choose an Appropriate Hike

“Choose a hike based on your cardiovascular fitness,” recommends Greg Auch, back country education coordinator for the Appalachian Mountain Club. “If you have hiked before, consider the nature of that hike and how you felt. Then consult a trail guide.” With detailed descriptions of trails, including distance, altitude, difficulty, and estimated time to complete the hike, trail guides are the best resources for hiking information.”Over moderate terrain,” explains Auch, “the average person can cover about two miles per hour. In addition, every 1,000 feet of elevation equals another hour of walking time. Keep this in mind as you decide how long, how far, and how high you wold like to hike.”If you plan to climb the higher elevations in the west, where trails often begin at 8,000 feet, factor in extra time to adjust to the altitude. “You can push yourself to reach higher altitudes, but it is important to give your body a chance to recover,” advises Scott Reid, education coordinator for the outdoor ethics organization, Leave No Trace. “Sleeping at a lower elevation from which you hike is one good way.”

Step 2: Fill Your Pack

For any alpine excursion, carry a daypack—a lightweight backpack—filled with these essentials:

• Trail guide, compass, and map—Learn how to use them before heading out; some outdoor stores offer short courses on using maps and compasses.
• Water—”Ideally, you should drink a quart of water per hour, especially at high elevations,” says Reid. “This amount of water is pretty heavy, so carry two quarts plus water purification supplies, such as a filter or iodine tablets, then you can refill at streams along the way.”
• Food—Choose high-energy goodies that will not disintegrate on the trail: energy bars, granola, bagels, pita bread, candy bars, oranges, apples, and raisins.
• Extra clothing—Weather in the mountains is very unpredictable. Be ready for anything—cold, heat, wind, rain, or snow.
• First aid kit—In a waterproof container, stash some antibiotic ointment, band aids, moleskin, and an ace bandage.
• Flashlight, waterproof matches—In case sunset sneaks up on you, you will be prepared.
• Sunscreen—The thinner air at high elevations offers less protection from the sun’s rays, so wear sunscreen year round.
• Raingear—Hikers in the west can expect a daily afternoon thundershower in the summer, but all hikers should be prepared.

Step 3: Dress Appropriately

“In the mountains, sturdy, waterproof hiking boots are a must,” instructs Auch. The “must-have” list also includes:

• Two pairs of socks—a lightweight liner (eg, polypropylene or polyester) and a cushioning sock made out of wool
• Warm, waterproof gloves
• Hat

Mountain weather is generally cooler, cloudier, and windier than the climate in lowland areas, making improper dressing a serious health risk. Layering helps you stay cool when active and warm when at rest. Just add and remove clothes as needed.

• Inner layer —Wear close-fitting long underwear made from polypropylene or silk, which should dry quickly and pull perspiration away from your skin.
• Middle layer—This layer should be light-weight and breathable—flannel, wool, down, or fleece. You may want extra middle layers in colder climates.
• Outside layer—To block wind and rain, try Supplex (wind-resistant) or Gore-Tex (great for rain and snow).

Avoid wearing cotton. It will hold moisture on your body and interfere with temperature regulation.

Step 4: Stay on Track

Now that you are ready to head off into the wilderness, be sure to stay on the trail. This is easy to do if you follow the blazes, which are two-inch by six-inch marks painted on trees and rocks along the trails. Once you get above the tree line, look for small piles of rocks called cairns to stay on track. And always have your trail map handy.Whenever possible, hike with other people. Allow the slowest person in your group to set the pace, especially if kids have come along, and take frequent breaks for water, snacks, and rest.

Step 5: Stay Healthy

Hiking requires the same cardiovascular fitness that running, cycling, and other endurance sports demand, but relies on different muscle groups, which can leave you aching in unfamiliar places.

Conditioning

“To condition your muscles for hiking, do a few short training walks carrying your day pack for two to three miles at a time, and some extra stretching,” recommends Auch. He has found that hikers who hit the trail with a reasonable degree of strength and endurance are less likely to experience the sprains and strains common among novice hikers.

Poles

Trekking poles (or ski poles) provide extra stability on challenging terrain and take some of the strain off ankles, knees, and hips. To keep your feet comfortable, be aware of sensitive areas and treat them with moleskin before they progress into painful blisters, and break in new hiking boots before taking them on a serious trek.

Altitude Sickness

“Accidents can easily occur at high altitudes,” explains Reid. “As you climb, the air becomes thinner and drier, making breathing more difficult and increasing the risk of dehydration.” This can leave you weak and light-headed, and it can severely affect your ability to hike distances. If you are new to hiking at high altitudes, get plenty of rest, hike slowly, and give your body a chance to adjust.

Dehydration

To avoid the headache, fatigue, irritability, and dizziness that accompanies dehydration, drink plenty of water before, during, and after your hike.

Step 6: Be Alert for Critters

Consult your trail guide to learn which animals you may meet along your trek, and check with the local ranger to find out if there are any special rules you need to follow.

Snakes

If you plan to hike in desert areas, avoid snakes, like venomous rattlesnakes. Hiking boots which go above the ankle are adviseable.

Large Mammals

In woody areas, you may encounter bears, moose, or deer. “When hiking through bear country, make some noise or attach a bell to your backpack so they will hear you coming. The last thing you want to do is surprise a bear in the woods,” advises Reid. “If you come upon any animal, remember that you are in their home. Try not to spook them, let them move at their own pace, and never try to feed or follow a wild animal.”

Insects

Bring along bug spray and insect repellent. And always stay on the marked trail to avoid deer ticks, which can cause Lyme disease. Staying on the trail and also help you not touch poison ivy.

Happy Trails

By following these steps, you will be prepared to enjoy your time in the woods. To help preserve the woods for others, follow the rules of low-impact hiking: leave only footprints, take only memories, and kill only time.

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RESOURCES:

American Hiking Society

Leave No Trace Organization

CANADIAN RESOURCES:

Canada Trails

Hike Nova Scotia

REFERENCES:

Georgia Department of Natural Resources. Hiking safety tips. Georgia Department of Natural Resources website. Available at: http://gastateparks.org/item/154041 . Accessed September 3, 2010.

Tread Lightly. Tips for responsible hiking. Tread Lightly website. Available at: http://www.treadli… . Accessed September 3, 2010.

Reprint from iHerb Health Library

The Case for Breakfast

Choose the best breakfast:

A. Leftover cold cheese pizza and orange juice
B. Peanut butter and banana sandwich and milk
C. Cold cereal with raisins and soy milk
D. Shake made with frozen fruit, milk, juice, and wheat germ
E. Poptarts, a hard-boiled egg, and vegetable juice

If you chose A, B, C, D, or E, then you’re correct! The best breakfast is the one that you’ll eat regularly (and is relatively well-balanced).

The Neglected Meal

Gone are the days when it was unthinkable to start the day without a good hearty breakfast. Now people have more excuses than you can shake a spatula at for why they cannot or do not eat a morning meal. Do any of these sound familiar?:

• I do not have time.
• I am not hungry in the morning.
• I am trying to lose weight.
• I do not like breakfast foods.
• When I eat breakfast, I am more hungry mid-morning.

The Case for Breakfast

We have all heard it—breakfast is the most important meal of the day. But you know what, it is true. Here are some reasons why:

Breakfast is the time to refuel. After fasting for the 8-12 hours after dinner and during sleep, your body needs to replenish its energy supply. The brain is especially in need of a fill-up, because it has no place to store its main energy source: glucose, which comes from the foods we eat. Without eating you won’t be able to think or concentrate. Muscles also rely on glucose for a portion of their energy.

Eating breakfast is associated with better attitudes about work and school. People who pass on a morning meal are often tired, irritable, or restless in the morning.

Eating breakfast regularly is associated with maintaining a healthful weight. According to the American Dietetic Association, kids who eat breakfast are less likely to be overweight. There has also been extensive research to show that adults who skip breakfast are more likely to be overweight and obese.

Breakfast can add to the healthfulness of your diet. Breakfast food can be an important source of the following nutrients in your diet:

• Vitamin C
• Calcium
• Thiamin
• Riboflavin
• Iron
• Fiber

No More Excuses

Now it’s time to let go of those excuses.

I do not have time. A little planning may help.

• Have quick foods on hand:
  • Dry cereal, have a variety of types for mixing
  • Single-serving containers of yogurt
  • English muffins or whole wheat bread or bagels
  • Fresh, canned, or dried fruit
  • Instant oatmeal
• Spend time on the weekend or a week night preparing easy-to-grab foods for the week:
  • Make your own muffins, breads, or granola
  • Hard-boil several eggs
  • Make pancake batter and keep it in the fridge; in the morning, ladle some on the griddle and top with fresh fruit
  • The night before, whirl together a breakfast shake—milk/yogurt, fruit, ice, and wheat germ—and store in the fridge
• Pack foods that you can eat on the commute or at your desk:
  • A Ziploc bag of dry cereal or trail mix
  • Cereal bar, granola bar, or low-fat POP tarts
  • Can of vegetable juice

I am not hungry in the morning. Eat something small, such as toast, juice, or an egg, at breakfast time. Bring along a snack for when you are hungry mid-morning.

I am trying to lose weight. Several studies have found that people who eat breakfast tend to weigh less and be more successful at losing weight than those who do not eat breakfast. Skipping breakfast sets you up to be ravenously hungry later in the day, which can lead to overeating. Of course, you still need to make healthful choices. Be aware of portion sizes. For example, many bagel-shop bagels and muffins are much higher in calories than you think. Also, stay away from some of the traditional, fatty breakfast foods, including:

• Bacon
• Breakfast sausage
• Hash browns
• Biscuits with gravy
• Doughnuts and pastries
• Foods with lots of cheese

I do not like breakfast foods. Anything can be a breakfast food:

• Last night’s leftovers and a piece of fruit
• Grilled cheese and tomato sandwich
• English muffin with peanut butter and banana
• Bagel topped with avocado spread and sliced fresh tomato
• Cheese, crackers, and fruit
• Tomato soup and crackers
• Pizza, hot or cold, with orange juice
• Pita stuffed with low-fat cheese and salsa
• Cottage cheese with fresh or canned fruit and graham crackers
• Smoked salmon, cream cheese, and cucumber on a bagel
• Baked potato topped with cottage cheese or salsa

When I eat breakfast, I’m more hungry mid-morning. Hunger pangs are a healthy, normal signal from your body. Bring along a snack for these times. Or try eating a little more protein or fat with breakfast to keep you satiated longer.

Back to Breakfast

Eating a healthful breakfast helps prepare your mind and body for the day ahead. Try some of these ideas to bring breakfast back into your routine.

Click here to see iHerb’s selection of Breakfast Products.  Use Coupon Code WOW123 to get $5 off any first time order.

RESOURCES:

Eat Right: American Dietetic Association

Fruits and Veggies Matters
Centers for Disease Control and Prevention

CANADIAN RESOURCES:

Dietitians of Canada

Health Canada

REFERENCES:

American Dietetic Association. The importance of a good breakfast. American Dietetic Association website. Available at: http://www.eatright.org/Public/content.aspx?id=2311. Accessed July 22, 2010

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Is There A Connection Between Allergies and Asthma?

Because asthma and allergies are so common and frequently occur together, most parents may want to know about preventing or avoiding these conditions.

Allergy Insight

“Allergen” is the word that doctors use to describe a substance in the environment to which our bodies may react with an allergic or asthmatic reaction. Common allergens include pollen, mold, dust mites, latex, certain foods, bee stings, certain plants, and medicines.

We are all exposed to at least some allergens all the time. But, many of us can encounter these troublemakers without experiencing any symptoms at all. For most people, their body simply does not react to allergens. However, for millions of people, an excessive immune response to allergens triggers a cascade of unpleasant symptoms. These symptoms are sometimes mild, but they can be severe, or rarely, even fatal. Allergic symptoms most commonly include: itching of the eyes, throat, or skin; sneezing; nasal congestion; coughing; wheezing; or rash.

Typically, allergic substances enter the body in one or more of the following ways:

• Absorption through the skin (eg, poison ivy)
• Inhalation through the mouth or nose (eg, pollen, dust mites)
• Ingestion (eg, foods, medicines)
• Injection (eg, insect sting)

Asthma Insight

Asthma is a condition in which the lungs react to some kind of irritation by producing mucous and inflammation along your breathing pathway. This reaction may occur moments after exposure to an irritant or after several hours have passed. Allergy is a common cause of asthmatic reactions, but similar symptoms can be produced by non-allergen sources (eg, irritant chemicals, viral infections, or other lung irritants). Asthma is usually controllable with treatment. In between “attacks,” or after treatment, the lungs return almost completely to normal. An asthma episode usually includes difficulty breathing, shortness of breath, cough, or other respiratory symptoms.

Exposure to tobacco smoke may trigger asthma in children as smoke is an irritant. Other triggers include exercise, cold air, viral infections, and allergens. The allergens that most commonly cause an asthma episode are dust mites, mold, pollen, and animal dander. Food allergies can also trigger an asthma episode in some people. Foods like shellfish and peanuts can be asthma triggers.

The Allergy-Asthma Connection

It is possible for your children to have allergies but not asthma, or to have asthma without allergies. But, the two conditions often occur together. Eczema and hay fever are common allergies associated with asthma.

For some people, the connection between these conditions lies in the similar biologic responses they provoke to what are, for the most part, harmless environmental triggers. If you have allergies and/or asthma, your body is attempting to protect itself from substances it perceives to be dangerous. Unfortunately, this protective reaction triggers the release of body chemicals that cause results like sneezing, congestion, itchy red eyes, skin rash and/or wheezing, shortness of breath, and cough. With allergic asthma, the allergic reaction is confined to the airways, whereas other forms of allergy may affect the skin, eyes, or ears.

Putting Knowledge Into Action

You cannot change your child’s genetics, but you can do a number of things to safeguard your home and family against allergies and asthma. While developing allergies and/or asthma may be inevitable for some, following these tips may lessen the severity and frequency of episodes for people who are at high risk:

• Control exposure to smoke—Do not smoke at all. But, if you must smoke do so outside. Never smoke in a car that children ride in, even if your child is not in the car at the time. Wood smoke may also be an asthma risk; avoid wood heating. It may also be wise to assure that gas heaters and stoves are vented to the outside. These appliances produce combustion products that can irritate the lungs.
• Control exposure to pets—This is often debated as the evidence is inconsistent. In some studies, exposure to pets at a young age was associated with less risk of allergies.
• Control exposure to dust mites—Dust mites are microscopic creatures that are found in large quantities in your home. They tend to live in bedding, but are far too small to be seen. Strategies to reduce exposure to mites include:
  • Wash all linens in hot water every seven days.
  • Place zippered, plastic covers on pillows and mattresses. Although this often recommended, there is little evidence that this actually helps.
  • Vacuum carpeting and upholstered furniture frequently using a vacuum cleaner with a “HEPA” filter.
  • Keep indoor relative humidity below 50%.

There are other exposures you might want to avoid. Be aware that latex paints, chipboard furniture, and some rugs may release certain chemicals that can cause wheezing in children. If you can, choose to live away from busy highways. This will reduce any risk from automobile and truck exhaust.

Other sources of allergies include cockroaches, rodents, and mold. Careful cleaning of bathrooms and repairing leaky pipes can help reduce mold from growing.

Food is an important trigger for some children. Breastfeeding may help reduce the incidence of allergies, as well as asthma.

Knowing the underlying types, causes, and triggers of both asthma and allergies is the foundation of putting effective prevention and treatment strategies into action.

Click here to see iHerb’s selection of Products for Asthma Support and Allergy Support.  Use Coupon Code WOW123 to get $5 off any first time order.

RESOURCES:

American Academy of Allergy, Asthma, and Immunology

Asthma and Allergy Foundation of America

CANADIAN RESOURCES:

Allergy Asthma Information Association

Calgary Allergy Network

REFERENCES:

Alford SH, Zoratti E, Peterson EL, Maliarik M, Ownby DR, Johnson CC. Parental history of atopic disease: disease pattern and risk of pediatric atopy in offspring . J Allergy Clin Immunol . 2004 Nov;114(5):1046-50.

Brooks SM, Hammad Y, Richards I, Giovinco-Barbas J, Jenkins K. The spectrum of irritant-induced asthma: sudden and not-so-sudden onset and the role of allergy. Chest . 1998;113(1):42-9.

Chan-Yeung M, Ferguson A, Watson W, Dimich-Ward H, Rousseau R, Lilley M, et al. The Canadian Childhood Asthma Primary Prevention Study: outcomes at 7 years of age. J Allergy Clin Immunol . 2005 Jul;116(1):49-55.

Double trouble: The link between allergies and asthma. Mayo Foundation for Medical Education and Research website. Available at: http://www.mayoclinic.com/invoke.cfm?id=AA00045 . Accessed December 2004.

DynaMed editorial team. Asthma in children. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated June 8, 2010. Accessed July 7, 2010.

Halterman JS, Aligne CA, Auinger P, McBride JT, Szilagyi PG. Health and healthcare for high-risk children and adolescents: inadequate therapy for asthma among children in the United States. Pediatrics . 2000;(1 Suppl): 272-276.

Holt PG, Macaubas C, Stumbles PA, Sly PD. The role of allergy in the development of asthma. Nature . 1999; 25:402(6760 Suppl):B12-7.

Markson S, Fiese BH. Family rituals as a protective factor for children with asthma. J Pediatr Psychol . 2000;25(7):471-480.

Mayo Clinic. Allergies and asthma: they often occur together. Mayo Clinic website. Available at: http://www.mayoclinic.com/health/sprained-ankle/DS01014. Updated April 8, 2010. Accessed July 7, 2010.

Ramsey CD, Celedon JC. The hygiene hypothesis and asthma. Curr Opin Pulm Med . 2005 Jan;11(1):14-20.

Singh AM, Moore PE, Gern JE, Lemanske Jr RF, Hartert TV. Bronchiolitis to asthma: a review and call for studies of gene-viral interactions in asthma causation. Am J Respir Crit Care Med . 2006 Oct 19.

Tips to remember: prevention of allergies and asthma in children. American Academy of Allergy Asthma & Immunology website. Available at: http://www.aaaai.o… . Accessed December 2004.

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Can Folic Acid Help Ease Depression?

Folic acid (found in nature as folate), the B vitamin that is famous for its role in preventing birth defects, is being researched for its effects on depression.

A group of researchers from Tufts University in Boston, Massachusetts found that blood levels of folate were much lower among people with depression than in people who were not depressed. Findings like these have suggested a link between low folate levels and depression.

If low levels of this vitamin lead to depressive symptoms, it seems logical to conclude that giving folic acid supplements to people with depression will help their recovery. However, research shows that the connection is not that simple.

Folate in the Brain

Folate, which is needed to make DNA and RNA, the building blocks of cells, is quite active in the brain and central nervous system. It affects the production of certain essential compounds and neurotransmitters—substances that carry messages to different parts of the brain.

For example, folate deficiency leads to lower levels of S-adenosylmethionine (SAM) in the brain. Some research has suggested that supplementation with SAM can play a positive role in the treatment of depression. One possible theory is that low folate levels leads to low SAM, which increases symptoms of depression. By improving folate status, SAM increases, and depressive symptoms drop.

What the Studies Have Found

Some studies have found depressed patients to be deficient in folate, while others have shown no statistically significant differences in folate levels between people with and without depression. And when a link is found, it is unclear which came first—the deficiency or the depression.

Many depressed people tend to eat poor diets, which can lead to deficiencies of many vitamins and minerals, not just folate. Another possibility is that a third, unknown factor causes both folate deficiency and depression. However, there is a small amount of direct evidence to indicate that folate supplements might be helpful for depression.

A study in the Journal of Clinical Psychiatry found that sufficient amounts of folate are needed for the brain to work well. Deficiencies may cause a higher risk for depression and worsen the response to antidepressant medicine.

In a study published in the American Journal of Psychiatry, a group of researchers gave fluoxetine (Prozac) to 213 patients with major depressive disorder. The researchers also measured blood levels of folate in all study volunteers. After eight weeks on fluoxetine, the patients with low folate levels were significantly less likely to show improvement from the drug therapy.

Also, a study found that folic acid combined with fluoxetine was effective in the initial treatment of depression. However, this response was seen only in women; folic acid did not affect the men in the study. Researchers are not sure why only women responded, although it could have been that men needed a higher dose of folic acid.

Should Folic Acid Be Part of Depression Treatment?

Depression is a serious condition that requires careful, ongoing treatment with talk therapy, medicine, or a combination of the two. The research looking into folic acid and depression is still quite new. As the authors in an editorial in Psychotherapy and Psychosomatics explain, “Our understanding of the role of folate in mental disorders is still insufficient to make practical recommendations.” There are no clear guidelines for dosage or duration of treatment.

Other researchers argue that it is reasonable to ask your doctor about folic acid since it may be helpful when taking selective serotonin reuptake inhibitors (SSRIs). Also, the cost of the supplement is low.

The Bottom Line

If you are living with depression, talk with your doctor about folic acid. If you are deficient, your doctor may recommend taking a daily multi-vitamin and mineral supplement, as well as increasing your intake of foods rich in this vitamin. These include:

• Green leafy vegetables (like spinach and turnip greens)
• Legumes (black beans, lentils, peas, etc)
• Citrus fruits and juices
• Fortified cereals and grain products (including rice, pasta, bread, and certain breakfast cereals)

Note, however, do not take more than 400 micrograms daily of folic acid daily because a high intake may hide a vitamin B12 deficiency.

Keep in mind that a deficiency of folate might increase the risk of heart disease and stroke. In addition, for women considering pregnancy, sufficient folic acid intake can help decrease the risk of having a baby with a neural tube defect, such as spina bifida. Folic acid certainly is a vitamin worth getting your fair share of. It is just not yet clear if it can also help improve your mental state.

Be sure to check out  iHerb’s selection of Folic Acid Products as well as other products for Depression and Anxiety Support on http://www.iherb.com.  Use Coupon Code WOW123 to get $5 off any first time order.

RESOURCES:

Depression & Bipolar Support Alliance

National Alliance for the Mentally Ill

CANADIAN RESOURCES:

Canada’s Food Guide

REFERENCES:

Bjelland I, Useland PM, Vollset SE. Folate and depression [editorial]. Psychother and Psychosom . 2003;72:59-60.

Bottiglieri T, Laundy M, Crellin R, Toone BK, Carney MW, Reynolds EH. Homocysteine, folate, methylation, and monoamine metabolism in depression [abstract]. J Neurol Neurosurg Psychiatry . 2000;69:228-232.

Fava M, Borus JS, Alpert JE, Nierenberg AA, Rosenbaum JF, Bottiglieri T. Folate, vitamin B12, and homocysteine in major depressive disorder [abstract]. Am J Psychiatry . 1997;154:426-428.

Folate. EBSCO Health Library website. Available at: http://www.ebscohost.com/thisTopic.php?marketID=15topicID=81 . Accessed June 3, 2008.

Folate. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/thisTopic.php?marketID=15topicID=114. Updated September 2009. Accessed April 29, 2010.

Mischoulon D, Raab MF. The role of folate in depression and dementia—review article. J Clin Psych. 2007;68(suppl):10:28-33.

Morris MS, Fava M, Jacques PF, Selhub J, Rosenberg IH. Depression and folate status in the US population [abstract]. Psychother and Psychosom . 2003;72:80-87.

Skerritt UM. A prevalence study of folate deficiency in a psychiatric in-patient population [abstract]. Acta Psychiatr Scand . 1998;97:28-232.

Tiemeier H, van Tuijl HR, Hofman A, Meijer J, Kiliaan AJ, Breteler MM. Vitamin B12, folate, and homocysteine in depression: the Rotterdam Study [abstract]. Am J Psychiatry . 2002;159:2099-2101.

Young SN, Ghadirian AM. Folic acid and psychopathology [abstract]. Prog Neuropsychopharmacol Biol Psychiatry . 1989;13:841-863.

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Safe Cosmetic Use Tips

Ah…the wonders of makeup. Even as an adult, that rush you feel when you find the perfect tube of lipstick is hard to describe. But makeup, like so many things, must be used safely.

If you use makeup, the following are some safety tips to help you avoid injury and infection:

• Follow the instructions on the label. Always read the label and use the cosmetic according to the manufacturer’s instructions.
• Never drive and apply makeup. If you are applying makeup while driving, you are not watching the road. This can lead to a serious accident. You could also injure your skin or eyes if you hit a bump or pothole.
• Watch for allergic reactions. If you have allergies or sensitive skin then you are more likely to have an allergic reaction. You may be allergic to fragrances or other ingredients in the cosmetics, such as rosin (a substance from trees), nickel, or lanolin. You may have tearing, itching, or red eyes, as well as swelling and flaking of the eyelids. Nail polish can also cause eyelid reactions. Stop using the makeup if you have these problems. If the symptoms do not go away, call your doctor.
• Do not share makeup. Stay away from shared-use “tester” cosmetics found at cosmetic counters in many stores. Sharing lipstick, for example, could spread cold sores.
• Throw away old makeup. Although old makeup will probably not cause any harm, replace cosmetics every six months (more often if you wear contact lenses). This is to avoid excess contamination with skin bacteria. Also, if makeup changes consistency or smells bad, throw it out.
• Do not use eye makeup if you have an eye infection. Also, throw away any eye makeup you were using when the infection started. You could get frequent conjunctivitis (infection of the outer part of the eyeball) due to contamination.
• Natural does not necessarily mean safe, pure, or clean. In addition, the terms hypoallergenic, fragrance-free, and noncomedogenic have no official government definitions. Claims that a product is “dermatologist-tested,” “sensitivity-tested,” “allergy-tested,” or “non-irritating” carry no guarantee that it will not cause reactions.
• Keep makeup out of sunlight and heat. Light and heat can break down the preservatives in makeup.
• Keep makeup containers tightly closed. This will help keep out contaminants. Plus, your makeup will stay fresh and last longer.
• Never use an aerosol spray near heat or while smoking. Aerosol can catch on fire.
• Do not inhale hairspray or powders. Intentionally inhaling products like these can lead to lung damage and even death.

For information on how to report an adverse reaction to a cosmetic, visit the Food and Drug Administration.

Be sure to check out  iHerb’s selection of Bath and Beauty Products at http://www.iherb.com.  Use Coupon Code WOW123 to get $5 off any first time order.

RESOURCES:

American Academy of Dermatology

US Food and Drug Administration

CANADIAN RESOURCES:

Dermatologists.ca

REFERENCES:

Cosmetics and your health. The National Women’s Health Information Center website. Available at: http://www.womenshealth.gov/faq/cosmetics.htm. Updated 2004. Accessed July 1, 2008.

How to report problems with products regulated by FDA. US Food and Drug Administration website. Available at: http://www.fda.gov/opacom/backgrounders/problem.html. Updated 2006. Accessed July 1, 2008.

Safe use of cosmetics. University of Illinois Eye Center. Available at http://www.uic.edu…. Published 1994. Accessed July 1, 2008.

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Blueberry Lavender Pecan Granola

Photo Credit to Jessica Tom of JessicaTom.com

For some, lavender in food is akin to eating a soap product, but for me, its floral-evergreen-rosemary-peppery flavors attract me like no other edible flower ever has.  What that means is when I see a lavender recipe, my interest is immediately piqued. So when I saw this Blueberry Lavender Pecan Granola from writer, Jessica Tom, of JessicaTom.com, I knew I had to share it. Click here to see the original recipe post.

While you’re on Jessica’s website, you may want to check out some of her other recipes, including one for Kumquat, Quinoa and Nutmeg Cereal for a different breakfast option or a unique and also vegetarian recipe for Cauliflower “Rice” and Beans. Jessica’s also a budding novelist and is hoping her book, Don’t Believe Everything You Eat, will be on your bookshelf in the near future.

Blueberry Lavender Pecan Granola

about 30 lavender stems*

4 cups Bob’s Red Mill, Extra Thick Rolled Oats

1 Tbs. Now Foods Extra Virgin Olive Oil

1/3 cup St. Dalfour Wild Blueberry Spread

1 cup Now Foods Pecans, chopped

pinch of salt

1/3 cup Bob’s Red Mill, Dried Blueberries

Preheat oven to 350 degrees Fahrenheit. Reserve the buds from 8 stems and mince. Steep everything else (including the stems where you removed the buds) in hot water, just enough to cover, for 5 minutes. Mix thick-cut oats with olive oil, blueberry jam, pecan pieces, and a pinch of salt with lavender infusion, after you’ve removed the soaked stems and buds.

Bake in two batches on a cookie sheet for 10-15 minutes, until oats are golden. Let oats cool and harden, then add  dried wild blueberries and the finely minced lavender buds.

*Note: All lavender is fragrant, but not all are edible. You may want to purchase the lavender from the edible herb section of your local market or from a herb stand at a farmer’s market.

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Is it “Just the Blues” or a More Serious Clinical Depression?

Depression is a serious medical condition involving your mood, thoughts, and body. It may affect how you feel about things, how you think about things, and how well you eat and sleep. Most people normally experience feelings of sadness, loss, or grief at different times throughout their lives. But depression is generally characterized by more intense feelings, such as hopelessness and worthlessness, and is persistent and recurring in nature.

By making the distinction between “the blues” and clinical depression, you can take the appropriate actions that may help improve your mood and quality of life. If you have depression, you will need professional medical treatment, since depression is not something that you can “shake off” on your own. On the other hand, if you have “the blues,” there may be a few things you can try to help improve your mood—but only after you are sure your symptoms are not a result of depression.

Symptoms of Depression

According to the Diagnostic and Statistical Manual of Mental Disorders of the American Psychiatric Association (DSM-IV), if five or more of the following symptoms persist for more than two weeks, or if they interfere with work or family life, you may be suffering from one of several different forms of clinical depression.

• Persistent sad, anxious, or “empty” mood
• Loss of interest or pleasure in activities, including sex
• Restlessness, irritability, or excessive crying
• Feelings of guilt, worthlessness, helplessness, hopelessness, pessimism
• Sleeping too much or too little, early-morning awakening
• Loss of appetite and/or weight loss or overeating and weight gain
• Decreased energy, fatigue, feeling “slowed down”
• Difficulty concentrating, remembering, or making decisions
• Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain
• Thoughts of death or suicide, or suicide attempts

Contact your healthcare provider or doctor for a complete evaluation, which will involve a physical checkup, a family health history, and a psychological evaluation.

Not everyone with depression experiences each of these symptoms. The intensity of the symptoms also varies from person to person.

If you are concerned that you may have depression, contact your healthcare provider or doctor regardless of which symptoms you have noticed. If you have thoughts of death or suicide, seek help immediately.

The Need for Treatment

Depression can be devastating and affect all areas of a person’s life, including personal relationships and the ability to work or go to school. Because of the false belief that you should be able to “get over” depression symptoms, some people with depression may not realize that they have a treatable disorder. Or they may be embarrassed or ashamed to seek treatment. However, receiving treatment for depression will not only improve your quality of life, but it may save your life as well. Untreated or inadequately treated depression may lead to suicide.

Types of Treatment

• Psychotherapy or counseling
• Prescription medications
• Combination of psychotherapy and medication

A variety of effective treatments are available to help people with depression. The main categories are antidepressant medications and psychotherapies (or counseling). Treatment is based on the form of depression and is individualized for each person. Some forms of depression may be treated with psychotherapy alone. Others require antidepressant drugs or a combination of drugs and counseling. Medications bring symptom relief and help correct any underlying deficiency of brain chemicals. Counseling can help you learn more effective ways to deal with depression and the factors that originally caused or triggered it.

The FDA advises that people taking antidepressants should be closely observed. For some, the medications have been linked to worsening symptoms and suicidal thoughts. These adverse effects are most common in young adults. The effects tend to occur at the beginning of treatment or when there is an increase or decrease in the dose. Although the warning is for all antidepressants, of most concern are the SSRI class such as:

• Prozac (fluoxetine), Zoloft ( sertraline), Paxil ( paroxetine), Luvox ( fluvoxamine), Celexa ( citalopram), Lexapro ( escitalopram)

For more information, please visit:  http://www.fda.gov/cder/drug/antidepressants/

Ways to Get Help

• If you need immediate help or if you are having thoughts of death or suicide, call the National Hopeline Network at 1-800-SUICIDE (1-800-784-2433).
• Talk to your healthcare provider or doctor about your symptoms and treatment options.
• Contact a hospital near your home to determine if they have or can recommend a mood/affective disorder clinic. If not, ask for their referrals to doctors in the community who specialize in the treatment of depression.
• If you, or someone you know, has been diagnosed with depression and treatment has not been effective within three months, get a second consultation. Preferably, this should be from a physician who specializes in the treatment of this illness.

Steps to Take for Managing “the Blues”

After you have checked with your doctor to be sure you do not have a more serious condition, such as depression, you may want to try a few of the following suggestions for managing your “blues:”

• Adjust your expectations. Set realistic goals you can achieve, breaking large tasks into smaller tasks to make them more manageable.
• Be patient with yourself. You may not be able to accomplish everything you usually do. Ask your friends and family for help when needed.
• Postpone important decisions until you are feeling more optimistic.
• Participate in activities that make you feel better, such as spending time with friends, making time for hobbies, traveling, and meditating.
• Increase your social and/or spiritual support.
• Reduce your stress.
• Exercise regularly.
• Eat a healthful diet.
• Consider attending a support group or talking with a counselor to help you come up with other strategies to improve your mood and functioning.

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RESOURCES:

Depression and Bipolar Support Alliance

National Institutes of Mental Health

CANADIAN RESOURCES:

Canadian Mental Health Association

Mental Health Canada

REFERENCES:

American Psychiatric Association website. Available at: http://www.psych.org.

Antidepressant use in children, adolescents, and adults. US Food and Drug Administration website. Available at: http://www.fda.gov…. Published May 22, 2009. Accessed July 15, 2009.

National Institutes of Mental Health website. Available at: http://www.nimh.nih.gov/publicat/depressionmenu.cfm.

Reprint from iHerb Health Library

Kayaking for Fitness

Most of us do not have a river or the ocean in our backyard or a kayak and accessories waiting on the shore. Unless you do, kayaking requires a little more advance planning than many sports. Taking the time is well worth it.

“Kayaking is a great sport for connecting with nature,” says Oliver Fix, the 1996 Olympic men’s kayak champion. Being on the water “provides an excellent environment for mental relaxation and physical challenge,” Fix adds.

Consider making kayaking part of a backpacking trip, nature excursion, or adventure vacation, and you will see things you would never see on foot, in a car, or from a train. Your options are almost limitless. “There’s whitewater kayaking, sea kayaking, paddling in Canadian Lakes, or for that matter, anywhere in the world,” Fix enthuses.

Body Benefits

If the call of the wild is not enough to get you to trek to the nearest body of water and paddle away, consider the fact that kayaking provides a unique upper body strength and aerobic workout that nothing you do at home can match. “Kayaking provides tremendous stimulation to your lower back and abdominal muscles,” says Richard Cotton, an executive wellness coach. “It also works your upper back, biceps, triceps, shoulders, and forearms.”

Increased Strength

Cotton says you can get great strength benefits and build your anaerobic capacity by doing interval training in a kayak—going hard for one minute, then relaxing for two to three minutes, then going hard again. “Athletes training for kayaking competition do a lot of intervals,” he adds.

Aerobic Power

In addition to building upper body strength, kayaking is “a fabulous aerobic workout,” Cotton says. “It doesn’t burn quite as many calories as running or cross-country skiing, but your heart gets a great workout and it’s probably something you will really enjoy doing.” Kayaking at a moderate pace burns about the same calories per hour as moderate swimming or slow jogging—around 300 calories for a 130 pound female and 400 calories for a 170 pound male. Not many sports offer such a great combination aerobic and strength workout.

Balancing Upper and Lower Body Exercise

“Kayaking is an excellent cross-training modality,” Cotton attests, “especially for runners, who often have great legs and wimpy arms.” Fix agrees. He says that kayaking is a great alternative to conventional fitness training, which focuses mainly on the lower body. “For people with knee problems, kayaking takes an unhealthy stress off and allows them to challenge themselves and increase their fitness levels.”

Don’t Get Hurt

Kayaking offers a chance to cross-train and rest your legs. Cotton reminds beginners to start gradually—especially if you have back problems. “If you do too much right away,” he says, “you’ll be very sore the next day.” He also warns that if you go too hard or do not have enough strength, you could risk straining your back.

If you can, get ready for kayaking at least a few weeks in advance by strengthening your abdominal and lower back muscles to help you with the twisting motion. Also work to increase the flexibility in your lower back and hamstrings “so you don’t have to slouch” when you are in your kayak, Cotton suggests. And look for kayaks with good web back support.

Immediately before going out on the water, Cotton recommends warming up for 5-10 minutes with a brisk walk or jog, then stretching the hamstrings, lower back, triceps, and shoulders. Two stretches he likes are:

• With feet shoulder width apart, keep your hips square and twist your shoulders until you feel a stretch. Hold for 15 seconds or more.
• Draw your arm across your chest and hold with the opposite hand to stretch the shoulders and triceps muscles.

Beginners Need to Know

“Beginners should definitely take a course,” says Kym Lutz, a spokesperson for the Nantahala Outdoor center in Bryson City, North Carolina, a paddling outfitter that has offered kayaking instruction since 1972. You will need to learn everything from basic strokes to rolls to wet exits (how you get out of the boat underwater if you do not know how to roll). Rolling is one of the most important skills because “once you get it, you get it,” Lutz says.

If you will be paddling in whitewater, Fix advises that you hook up with a professional instructor who understands river safety and can help you understand how river features “change dramatically with only slight changes in water level.”

On flat water, the chances for tipping are slim, but you never know what will happen and having basic exit and roll skills is a good idea. On whitewater or in the ocean, you need to be especially well-prepared. Another option for beginners, Lutz says, is a sit-on-top boat for which learning to roll or wet exit is unnecessary. If you are set on a sleek sit-inside boat, you can find a class at the YMCA, local colleges, or local paddling clubs.

Gear Basics

According to Lutz, there are five pieces of equipment you need before you hit the water. These include:

• Paddle
• Boat —Whitewater kayaks are generally made from plastic. Ocean kayaks may be made from wood, fiberglass, or a blend of materials.
• Personal flotation device (PFD)
• Spray skirt —These keep splashing water and rain from filling your compartment.
• Helmet —If you will be kayaking in moving water, you need one.

If you want to give kayaking a try and you are not ready to buy, rental prices are generally reasonable. Contact an outfitter near where you will be kayaking to get their hourly and daily rates.

Click here to see iHerb’s selection of sports, fitness and athletic supplements! New to iHerb? Use Coupon Code WOW123 to get $5 off any first time order.

RESOURCES:

Nantahala Outdoor Center

Paddling.net

The Trade Association of Paddle Sports (TAPS)

CANADIAN RESOURCES:

Canadian Public Health
Health Unit

REFERENCES:

American Canoe Association website. Available at: http://www.acanet.org .

Nantahala Outdoor Center website. Available at: http://www.noc.com/ .

Paddling.net website. Available at: http://www.paddling.net .

The Trade Association of Paddle Sports (TAPS) website. Available at: http://www.gopaddle.org .

Reprint from iHerb Health Library

Suggested Uses for Neroli Essential Oil

Neroli oil is heady, sweet, and floral, and is made from the aromatic blossoms of the orange tree. It’s rare to find a pure 100% neroli oil, as it’s impossible for companies to be able to offer it for a low cost. It takes approximately 1,000 pounds of orange blossoms to make one pound of neroli oil. Therefore, it is not unusual to find it “cut” with another oil. This is perfectly acceptable, and does not reduce neroli’s benefits at all. Used for centuries to combat plague, fever, and nervousness, neroli is a one of the most user-friendly oils there is. It helps regenerate skin cells, improves skin elasticity, and even helps with acne, scarring, and stretch marks. Internally, neroli acts as a natural tranquilizer, and can relieve chronic anxiety, depression, and stress. Besides being a beloved oil by aromatherapists all over the globe, neroli is also often used in bridal bouquets, both as a symbol of purity, and for its ability to calm the bride’s nerves.

Therapeutic uses:

Acne, antispasmodic, anxiety, aphrodisiac, circulation, depression, headaches, hysteria, insomnia, lethargy, mature skin, menopause, neuralgia, panic, premenstrual discomfort, scars, shock, stress and stretch marks.

Essential Oil Applications:

For acne, wet a cotton ball, then apply a few drops of oil. Dab affected area lightly.

To fight lethargy, use 2-3 drops in a diffuser.

As an antispasmodic, use 2-3 drops in a diffuser or 4-5 drops in a blended massage to improve colon problems, diarrhea, and nervous dyspepsia.

To alleviate anxiety, depression, hysteria, lethargy, panic, shock, and stress, use 3-4 drops in a diffuser. Can also use 8-10 drops in bath water.

To improve circulation, mix 3-4 drops in 1 ounce of carrier oil and massage on body. Can also use 8-10 drops in bath water regularly.

For headaches and neuralgia, use 3-4 drops in a hot or cold compress (whichever works best for you).

To ease premenstrual discomfort and distress, use 3-4 drops in a diffuser or 8-10 drops in bath water.

To regenerate skin cells and improve skin elasticity for mature skin, mix a drop or two with an application of an unscented face cream, and apply as normal.

To help with the irritability and tearfulness that can accompany menopause, use 3-4 drops in a diffuser or 8-10 drops in bath water regularly. Can also mix 3-4 drops with 1 ounce of carrier oil and massage on body.

To help diminish scars and stretch marks, mix 3-4 drops with liquid lanolin and massage into affected areas.

Mixes Well With:

Bergamot,  frankincense, geranium,  grapefruit, jasmine, lavender, lemon, lime, orange, rose, rosemary, sandalwood, tangerine and ylang ylang

Extraction Method:

Steam distillation or enfleurage.

Parts Used:

Orange blossom petals

Safety Information:

Because of its calming and almost tranquilizing affect, do not use when a clear head is needed, or before driving a vehicle or operating other heavy machinery.

More Info:

The Power of Aromatherapy
Getting Started with Aromatherapy
The Choosing, Blending and the Caring of Your Essential Oils

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Creatine: Helpful for Sports Performance Enhancement

Creatine is a naturally occurring substance that plays an important role in the production of energy in the body. The body converts it to phosphocreatine, a form of stored energy used by muscles.

Although the evidence for creatine is not definitive, it has the most evidence behind it among all the sports supplements. Numerous small double-blind studies suggest that it can increase athletic performance in sports that involve intense but short bursts of activity.

The theory behind its use is that supplemental creatine can build up a reserve of phosphocreatine in the muscles to help them perform on demand. Supplemental creatine may also help the body make new phosphocreatine faster when it has been used up by intense activity.

Sources

Although some creatine exists in the daily diet, it is not an essential nutrient because your body can make it from the amino acids L-arginine, glycine, and L-methionine. Provided you eat enough animal protein (the principal source of these amino acids), your body will make all the creatine you need for good health.

Meat (including chicken and fish) is the most important dietary source of creatine and its amino acid building blocks. For this reason, vegetarian athletes may potentially benefit most from creatine supplementation.

Therapeutic Dosages

For bodybuilding and exercise enhancement, a typical dosage schedule starts with a “loading dose” of 15 to 30 g daily (divided into 2 or 3 separate doses) for 3 to 4 days, followed by 2 to 5 g daily. Some authorities recommend skipping the loading dose. (By comparison, we typically get only about 1 g of creatine in the daily diet.)

Creatine’s ability to enter muscle cells can be increased by combining it with glucose, fructose, or other simple carbohydrates;^1,2 in addition, prior use of creatine might enhance the sports benefits of carbohydrate-loading.³

Caffeine may block the effects of creatine.⁴

Therapeutic Uses

Creatine is one of the best-selling and best documented supplements for enhancing athletic performance, but the scientific evidence that it works is far from complete. The best evidence we have points to potential benefits in forms of exercise that require repeated short-term bursts of high-intensity exercise; this has been seen more in artificial laboratory studies, though, rather than in studies involving athletes carrying out normal sports.^5-10,70-72 It might also be helpful for resistance exercise (weight training), although not all studies have found benefit.^{34,35,55,57,61,73-74}

Creatine has also been proposed as an aid to promote weight loss and to reduce the proportion of fat to muscle in the body, but there is little evidence that it is effective for this purpose.¹¹

Preliminary evidence suggests that creatine supplements may be able to reduce levels of triglycerides in the blood.¹² (Triglycerides are fats related to cholesterol that also increase risk of heart disease when elevated in the body.)

Creatine supplements might also help counter the loss of muscle strength that occurs when a limb is immobilized, such as following injury or surgery;^24,54,62 however, not all results have been positive.⁷⁵

Studies, including small, double-blind trials, inconsistently suggest that creatine might be helpful for reducing fatigue and increasing strength in various illnesses where muscle weakness occurs, including chronic obstructive pulmonary disease (COPD), congestive heart failure, dermatomyositis, Huntington’s disease, McArdle’s disease, mitochondrial illnesses, muscular dystrophy, and myotonic dystrophy.^{13,15-23,56,58,63,64,76,97,101,104}

One study claimed to find evidence that creatine supplements can reduce levels of blood sugar.⁹⁵ However, because dextrose (a form of sugar) was used as the “placebo” in this trial, the results are somewhat questionable.

Evidence from animal and open human trials suggested that creatine improved strength and slowed the progression of amyotrophic lateral sclerosis (ALS), and for this reason, many people with ALS have tried it.^14,15,20 However, these hopes were dashed in 2003 when the results of a 10-month, double-blind, placebo-controlled trial of 175 people with ALS were announced.⁵⁹ Use of creatine at a dose of 10 g daily failed to provide any benefit at all in terms of symptoms or disease progression. Negative results were also seen in a subsequent, slightly smaller studies.^65,106 Creatine also does not appear to strengthen muscles in people with wrist weakness due to nerve injury.⁷⁷

Long-term use of corticosteroid drugs can slow a child’s growth. One animal study suggests that use of supplemental creatine may help prevent this side effect.⁶⁰

Creatine has also shown some promise for improving mental function, particularly after sleep deprivation.^78-79 However, in one small study, it showed no similar benefit in young adult subjects who were not sleep deprived.¹⁰⁵

One study failed to find creatine helpful for maintaining muscle mass during treatment for colon cancer.⁸⁰ Another study found little to no benefits in Parkinson’s disease,⁹³ and another failed to find benefit in schizophrenia.⁹⁸

What Is the Scientific Evidence for Creatine?

Exercise Performance

Several small double-blind studies suggest that creatine can improve performance in exercises that involve repeated short bursts of high-intensity activity.^25,66

For example, a double-blind study investigated creatine and swimming performance in 18 men and 14 women.²⁶ Men taking the supplement had significant increases in speed when doing six bouts of 50-meter swims starting at 3-minute intervals, as compared with men taking placebo. However, their speed did not improve when swimming 10 sets of 25-yard lengths started at 1-minute intervals. It may be that the shorter rest time between laps was not enough for the swimmers’ bodies to resynthesize phosphocreatine.

Interestingly, none of the women enrolled in the study showed any improvement with the creatine supplement. The authors of this study noted that women normally have more creatine in their muscle tissue than men do, so perhaps creatine supplementation (at least at this level) is not of benefit to women, as it appears to be for men. Further research is needed to fully understand this gender difference in response to creatine.

In another double-blind study, 16 physical education students exercised 10 times for 6 seconds on a stationary cycle, alternating with a 30-second rest period.²⁷ The results showed that individuals who took 20 g of creatine for 6 days were better able to maintain cycle speed. Similar results were seen in many other studies of repeated high-intensity exercise, although generally benefits are minimal in studies involving athletes engaged in normal sports rather than contrived laboratory tests.^28-33,81-84

Isometric exercise capacity (pushing against a fixed resistance) also may improve with creatine, according to some, but not all studies.^{34,35,55,57,67,68,85-86}

In addition, two double-blind, placebo-controlled studies, each lasting 28 days, provide some evidence that creatine and creatine plus HMB (beta hydroxymethyl butyrate) can increase lean muscle and bone mass.36 The first study enrolled 52 college football players during off-season training, and the other followed 40 athletes engaged in weight training.

However, studies of endurance or nonrepeated exercise have not shown benefits.^37-40,87-88 Therefore, creatine probably won’t help you for marathon running or single sprints.⁶⁹

High Triglycerides

A 56-day, double-blind, placebo-controlled study of 34 men and women found that creatine supplementation can reduce levels of triglycerides in the blood by about 25%.⁴¹ Effects on other blood lipids such as total cholesterol were insignificant.

Congestive Heart Failure

Easy fatigability is one unpleasant symptom of congestive heart failure. Creatine supplementation has been tried as a treatment for this symptom, with some positive results.

A double-blind study examined 17 men with congestive heart failure who were given 20 g of creatine daily for 10 days.⁴² Exercise capacity and muscle strength increased in the creatine-treated group. Similarly, muscle endurance improved in a double-blind, placebo-controlled crossover study of 20 men with chronic heart failure.⁴³ Treatment with 20 g of creatine for 5 days increased the amount of exercise they could complete before they reached exhaustion.

These results are promising, but further study is needed.⁴⁴

Safety Issues

Creatine appears to be relatively safe.⁴⁵ No significant side effects have been found with the regimen of several days of a high dosage (15 g to 30 g daily) followed by 6 weeks of a lower dosage (2 g to 3 g daily). A study of 100 football players found no adverse consequences during 10 months to 5 years of creatine supplementation.⁴⁶ Contrary to early reports, creatine does not appear to adversely affect the body’s ability to exercise under hot conditions and might even be beneficial.^{47,89, 94,96,99}

Dividing the dose may help avoid gastrointestinal side effects (diarrhea, stomach upset, and belching). In one study of 59 male soccer players, two separate 5 g doses was associated with less diarrhea than a single 10 g dose.¹⁰³

However, there are some potential concerns with creatine. Because it is metabolized by the kidneys, fears have been expressed that creatine supplements could cause kidney injury, and there are two worrisome case reports.^48,49 However, evidence suggests that creatine is safe for people whose kidneys are healthy to begin with, and who don’t take excessive doses.^50,51,102 Furthermore, a 1-year, double-blind study of 175 people with amyotrophic lateral sclerosis found that use of 10 g of creatine daily did not adversely affect kidney function.⁹⁰ Nonetheless, prudence suggests that individuals with kidney disease, especially those on dialysis, should avoid creatine supplements.

Another concern revolves around the fact that creatine is metabolized in the body to the toxic substance formaldehyde.⁵² However, it is not clear whether the amount of formaldehyde produced in this way will cause any harm. Three deaths have been reported in individuals taking creatine, but other causes were most likely responsible.⁵³

It has also been suggested that use of oral creatine would increase urine levels of the carcinogen N-nitrososarcosine, but this does not seem to be the case.⁹¹

A few reports suggest that creatine could, at times, cause heart arrhythmias.⁹²

As with all supplements taken in very high doses, it is important to purchase a high-quality form of creatine, as contaminants present even in very low concentrations could conceivably build up and cause problems.

Be sure to check out iHerb’s selection of Creatine Products at iherb.com.  New to iHerb? Use Coupon Code WOW123 to get $5 off any first time order.

Click here to review the References for this article at the iHerb Health Library.