A Canadian Leader in Trusted, Cutting Edge Natural Health Informationby Linda Woolven, B.A., Master Herbalist, Acupuncturist and Ted Snider, B.Ed., M.A.

follow our blog at www.thenaturalpathnewsletter.comVol. 19 No.1

What does nature have to offer that’s new for women? Lots!

MENOPAUSEFlax: Improves Life More than Hormone Replacement TherapyA very exciting 3 month study compared 5g of flaxseed, with or without training about menopause, to hormone replacement therapy (HRT) or no therapy. Menopause symptoms improved by 9% in the flax group, 9.8% in the flax/training group, 10% in the HRT group and got worse by 7% in the control group, meaning that flax is similarly effective to HRT. Actually, though, it’s better. Because Quality of Life scores declined even more in the HRT group than in the group that did nothing, but improved in the flaxseed group (Holist Nurs Pract 2015;29:151-7). So flax improves life for menopausal women more than hormones do.

Hops: Help for Physical & Psychological SymptomsThe herb hops contains prenylcaringenin, a powerful phytoestrogen. So, this double-blind, placebo-controlled study tried giving either 500mg of hops or a placebo to 120 women with hot flashes for 90 days. On the Greene Menopausal Scale, the women on hops had significantly lower total symptom scores: there was a 90% decrease in the hops group versus only a 3.6% drop in the placebo group. The women had significantly better scores for anxiety and depression, physical symptoms,

ALSO INSIDE

• Maca & Menopause

• Garlic & Antiobiotic Resistant UTIs

• Curcumin Prevents Diabetes

Lifesaver: Soy Reduces Risk of Ovarian CancerContinued on Page 4 Continued on Page 2

THE NATURAL PATH

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It has been a very bad year for painkillers. Important recent studies have cast serious doubt on their effectiveness and their safety.

Aspirin & Other Non-Steroidal Antiinflammatory Drugs (NSAID)Aspirin is a serious cause of ulcers and gastrointestinal bleeding. A meta-analysis of 24 controlled studies revealed that even taking a low dose of aspirin does not reduce the risk of gastrointestinal bleeding (BMJ 2000;321:1183-7). 28% of people who take low dose

aspirin to prevent heart disease develop an ulcer (Ailementary Pharmacology & Therapeutics 2005;22:795-801).

What’s worse is that, despite this risk, aspirin doesn’t even live up to its reputation for preventing heart disease. A recent study of people with multiple

risk factors for atherosclerosis, including high blood pressure, cholesterol problems or diabetes was cut short

because, though aspirin did significantly increase the risk of side effects, it did not reduce the risk of cardiovascular events

(JAMA 2014;312:2510-20). And, though the FDA continues to endorse aspirin for people who have already had a heart attack or stroke, it recently refused to endorse it for prevention in people who have never had one. It found that there was evidence of “dangerous bleeding into the brain or stomach,” but no evidence of prevention of heart disease even for people at high risk due to family history. The newer COX-2 inhibitors not only failed to solve the ulcer problem (JAMA 2001;286:2398-400), they more than doubled

hot flashes and loss of interest in sex. Hot flashes dropped by 94.5% in the hops group but by only 0.8% in the placebo group. The hops was very safe: there were no adverse events (Complement Ther Clin Pract 2015;doi:10.1016/j.ctcp.2015.05.001).

Ginkgo, Menopause & LibidoAnd, speaking of loss of interest in sex, because many women experience some loss of libido with menopause, researchers conducted a triple-blind, placebo-controlled study to see if Ginkgo biloba could help. 63 menopausal women were given either 120-240mg of Ginkgo biloba extract or a placebo for 4 weeks. Sexual desire significantly improved in the ginkgo group compared to the placebo group: 64.5% of the ginkgo group reported moderate to great sexual desire compared to only 34.4% of the placebo group (Iran J Nurs Midwifery Res 2014;19:262-5).

PAINFUL PERIODSGinger122 women with moderate to severe dysmenorrhoea (painful periods) were given either 250mg of ginger every 6 hours until they experienced pain relief or 250mg of the drug mefenamic acid every 8 hours until they experienced pain relief. The study lasted for 2 menstrual cycles and found that the 2 treatments reduced pain significantly and equally. By the end of the study, about half of the women in each group had improved from moderate/severe pain to mild pain. Though fewer women in the drug group had severe pain at the end, it is important to remember that, while ginger is very safe, NSAID’s like mefenamic acid increase the risk of ulcers, bleeding, cardiovascular disease and other side effects (Arch Gynecol Obstet 2014.doi:10.1007/s00404-014-3548-2). An earlier study of 150 women with moderate to severe dysmenorrhoea compared 250mg of ginger 4 times a day to either mefenamic acid or ibuprofen. The treatments were given for 3 days, beginning on the first day of their period. The ginger worked as well as either of the drugs. The authors of the study concluded that ginger is as effective as the drugs (J Altern Complement Med 2009;15:129-32).

CinnamonTwo new studies show that cinnamon is a

reduced pain and duration of the pain, but the reduction was significantly greater in the herb group than in the drug or placebo groups (J Midwifery Womens Health 2009;54:401-4).

PMSChamomile90 women were given either 100mg of chamomile extract or 250mg of mefenamic acid 3 times a day for 2 months in a double-blind study. There was no significant difference in the ability of the 2 treatments to reduce the physical symptoms of PMS, including breast pain, meaning that the herb was just as good as the drug for physical symptoms. But the herb was better than the drug because it was significantly better at relieving the emotional symptoms of PMS. This study indicates that chamomile is better than drugs for comprehensively treating PMS (Complement Ther Clin Pract 2014;20:81-8).

PREGNANCYLavenderResearchers conducted a double-blind, placebo-controlled study to see if lavender could be a safe way to help ease anxiety, stress and depression in pregnant women. The researchers asked 141 healthy pregnant women to rub either a placebo cream or a lavender cream onto their legs for 10-20 minutes an hour and a half before going to bed. The lavender cream contained 1.25% lavender essential oil. At the end of the 8 week study, there was significant improvement in anxiety, stress and depression in the lavender group compared to the placebo group. By the end of only the fourth week, there was already significant improvement in stress and anxiety (J Caring Sci 2015;4:63-73).

AromatherapyThis double-blind study let 100 pregnant women inhale either lemon aromatherapy (lemon peel extract oil) or a placebo 3 times when they felt nauseous. They could do the triple inhale as often as they wanted. Nausea decreased significantly more in the lemon aromatherapy group than in the placebo group (Iran Red Crescent Med J 2014;16:e1436).

safe and effective way to help with painful periods. The first double-blind study gave either a placebo or 420mg of cinnamon 3 times a day to 76 women. The women who got the cinnamon had significantly greater reductions in pain severity and significantly less nausea and vomiting. Importantly, they also had significantly less heavy menstrual bleeding. The cinnamon had all of these advantages over a placebo without having any side effects (Iran Red Crescent Med J 2015;17:e27032). So how does this side effect free herb stack up against a side effect laden drug? A second double-blind study compared a placebo to either 400mg of Ibuprofen 3 times a day or 420mg of cinnamon 3 times a day. Both the drug and the herb were significantly better than the placebo for severity and duration of pain. Though the cinnamon was effective, it was not as effective as the Ibuprofen (J Clin Diagn Res 2015;9:QC04-7). So why would you consider taking cinnamon instead of Ibuprofen if it is not quite as effective? Other than that it is much safer, there is an additional situation in which taking cinnamon may be ideal. As the first study shows, when painful periods present with excessive bleeding, cinnamon can be a very suitable herb. Long known as an astringent that helps with heavy bleeding, the study showed that cinnamon not only significantly decreases pain, but that it also significantly decreases bleeding. So, when painful periods are complicated by excessive bleeding, cinnamon may be an effective part of your treatment.

Herbal Combo: Saffron, Celery Seed & AniseThis double-bind study followed 180 women with dysmenorrhoea for 2-3 menstrual cycles. The women were given either a placebo, mefenamic acid or a herbal combination for 3 days starting from the onset of bleeding or pain. The herbal combination included extracts of saffron, celery seed and anise. The dose was 500mg 3 times a day. Mefenamic acid is a NSAID that is commonly used for dysmenorrhoea. It has a host of possible side effects, including ulcers and, incredibly, increased risk of heart attack and stroke. Both the mefenamic acid and the herbal combination significantly

Ovarian cancer is very difficult to treat, and it is the fifth leading cause of cancer mortality in women. So prevention is crucial. A meta-analysis of ten studies has found that high intake of phy-toestrogens is associated with a 30% reduced risk of ovarian cancer. Most excitingly, soy was associated with a remarkable 49% reduction of risk (Asian Pac J Cancer Prev 2014;15:9085-91).

THE NATURAL PATHThe Natural Path is written by Ted Snider and Linda Woolven, a master herbalist, registered acupuncturist and solution-focused counselor with a practice in Toronto. For an appointment, call (416) 782-8211. Linda is the author ofThe All-New Vegetarian Passport, The Vegetarian Passport Cookbook and Smart Woman’s Guide to PMS and Pain-free Periods; Linda and Ted are the authors of Healthy Herbs, The Family Naturopathic Encyclopedia and Sex & Fertility: Natural Solutions.This newsletter is intended for educational purposes only and is in no way intended for self-diagnosis or self-treatment. For health problems, consult a qualified health practitioner.

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TreatingPain’sBecoming. . . A Pain

Garlic & Antibiotic Resistant UTIs

The Most RemarkableDiabetes Study

Antibiotic resistant urinary tract infections (UTI) are increasingly becoming a problem. But when researchers isolated multidrug resistant bacteria from the urine of people with UTIs, they found that an incredible 82% of them were susceptible to a simple aqueous extract of garlic. This study offers the promise that garlic could answer the growing health challenge of antibiotic resistant UTIs.

Pertanika J Trop Agric Sci 2015;38:271-8

In this astonishing double-blind study, 237 prediabetic people were given either curcumin (containing 750mg curcuminoids) or a placebo twice a day for 9 months. 16.4% of prediabetics given the placebo went on to develop type 2 diabetes. 0% of those given curcumin did: not one! This study shows that curcumin may actually stop the development of diabetes.

Diabetes Care 2012;35:2121-7

2 The Natural Path Vol. 19, No. 1 3 The Natural Path Vol. 19, No.1

Maca: Pressing Pause on Menopause

the risk of heart attack, stroke or angina compared to the old NSAIDs (JAMA 2001;286:954-9). This year, following a comprehensive review of the latest safety data, the FDA strengthened its label warnings that non-aspirin NSAIDs increase the risk of heart attack and stroke. The FDA says NSAIDs increase the risk of serious cardiovascular events, increase the risk of heart failure and increase the risk of dying in the first year after suffering a heart attack. They say that the risk increases with higher doses or longer use (FDA Safety Announcement 7-9-2015). NSAIDs are also toxic to the liver and kidneys.

Tylenol & Other AcetaminophensSo toxic to the liver is acetaminophen that it has become the leading cause of acute liver failure (Hepatology 2005;42:1364-72). Health Canada has recently announced that it is considering lowering the maximum recommended daily dose of acetaminophen. Tylenol has other problems. Shockingly, it dulls your emotions (Psychological Science 2015;26:750-8). Perhaps more seriously, women who use acetaminophen while pregnant have now been found to be at increased risk for having children with ADHD (JAMA Pediatr 2014;168:313-20). For more on these two studies, see our blog on thenaturalpathnewsletter.com. What’s worse is that Tylenol doesn’t even work. Despite being the most recommended drug for back pain, double-blind research shows that acetaminophen is no better than a placebo for back pain (Lancet 2014;doi:10.1016/S0140-6736(14)60805-9). And we now know that it doesn’t work for the pain of osteoarthritis either. A meta-analysis of 13 controlled studies confirms that acetaminophen is useless for back pain and added that it confers no clinically relevant benefit for osteoarthritis. The meta-analysis did find that, though it didn’t help, acetaminophen did increase the risk of abnormal results on liver test by more than 4 times (BMJ 2015;350:h1225).

Nature’s Safe AspirinWhite willow bark contains substances that

your body turns into salicylic acid. It can be used for nearly any kind of pain. It is effective for back pain (Am J Med 2000;109:9-14) and osteoarthritis (FACT 1998;3:186). Nature: 2; Tylenol: 0. White willow bark is as effective as, and safer than, Vioxx (Rheumatology 2001;40:1388-93). When white willow bark was compared to the drugs ibuprofen, diclofenac, coxibe and oxicame for pain from chronic wear on the knee cartilage or from noninflammatory degenerative hip disease, 64% had very good improvement versus 37.5% of people taking one of the pain medications. The herb was also better tolerated (Phytomed 2008;15:907-913). A 2009 review of the research found 3 studies that show that white willow bark is “not inferior to” the NSAID drug rofecoxib (Vioxx) for low back pain (Phytother Res 2009;23:897-900). A Cochrane review of controlled studies concluded that white willow bark reduces lower back pain better than a placebo (Cochrane Database Syst Rev 2006;(2):CD 004504). Devil’s ClawThis magical sounding herb helps gout, rheumatoid arthritis and, especially, osteoarthritis. 65.3% of people with osteoarthritis who were given devil’s claw had good or very good results compared to 60% who were given the drug diacerhein. The herb was not only better than the drug, but safer (Phytomed 2000;7:177-83). Like willow bark, and unlike Tylenol, devil’s club helps not only arthritis pain, but back pain, as long as the pain is not radiating down the leg (Eur J Anaesthisiol 1999;16:118-29). When people suffering from lower back pain took devil’s claw for 54 weeks, 75% responded, and 31% no longer had any pain at all (Phytomed 2007;14:371-6). The Cochrane review concluded that devil’s claw is superior to placebo for low back pain. The review included a study that found that it is as effective as Vioxx for low back pain (Cochrane Database Syst Rev 2006;(2):CD 004504).

The Antiinflammatory SpecialistsWhen bromelain is taken with food, it is a protein digesting enzyme. But when it is taken on an empty stomach, it is one of nature’s best antiinflammatories. It is great for virtually any inflammatory pain, from strains and sprains to back pain and arthritis. Turmeric, standardized for the active ingredient curcumin, is an important antiinflammatory and painkiller. Curcumin is as effective as the powerful NSAID phenybutazone for rheumatoid arthritis (Indian J Med Res 1980;71:632-4). When

curcumin was compared to the NSAID diclofenac sodium for rheumatoid arthritis, the herb was significantly more effective and safer (Phytother Res 2012;26:1719-25). Curcumin also helps with osteoarthritis. When people with osteoarthritis of the knee were given either ibuprofen or turmeric extract standardized for curcuminoids, 91% of those taking the herb reported moderate to high satisfaction versus 80.4% taking the drug (J Altern Comp Med 2009;15:891-7). Two other double-blind studies have proven the efficacy of curcumin for osteoarthritis. In the first, pain scores were significantly lower in the curcumin group than in the placebo group in people with moderate to severe symptoms. And while 60% of the placebo group still used NSAID’s, only 32% of the curcumin group did (J Orthop Sci 2014;19:933-9). In the second, curcumin was equally effective as ibuprofen, but there were fewer gastrointestinal complaints in the curcumin group (Clin Intrerv Aging 2014;9:451-8).

The Antispasmodic SpecialistsSome of the best antispasmodics in the world are herbs, including kava kava and passionflower. Butterbur (especially for cancer pain), skullcap and valerian are also valuable.

Topical PainkillersControlled research has shown that a cream containing essential oils of sweet marjoram, black pepper, lavender and peppermint offers significant relief from neck pain (J Altern Comp Med 2014;20:771-779). Cayenne cream is one of the most effective topical painkillers. Tons of studies attest to its effectiveness (our book, The Family Naturopathic Encyclopedia, lists 8!). Homeopathic arnica cream is another great antiinflammatory and painkiller. Peppermint essential oil is a great muscle relaxing painkiller for headaches, tendonitis and arthritis.

More PainkillersMSM is a powerful antiinflammatory, antispasmodic and painkiller. The combination of MSM and glucosamine sulfate works better for osteoarthritis than either of them alone (Clin Drug Invest 2004;24:353-63). Vitamin D is surprisingly effective for back pain (Spine 2003;28:177-9). Magnesium also helps back pain (Anaesthesia 2013;68:260-266).

Several studies have shown that maca improves both the physical and psychological symptoms of menopause.

Physical Symptoms: Hot Flashes & Night SweatsResearch shows that 2 months of maca supplementation can significantly relieve symptoms of menopause in 74%-87% of women (Int J Biomed Sci 2006;2:143-59). Double-blind research has shown that 2g of maca a day significantly reduces both the frequency and severity of hot flashes and night sweats (Int J Biomed Sci 2006;2:360-74). A second double-blind study using the same dose of maca also found significant improvement in menopausal symptoms, especially hot flashes and night sweats (Int J Biomed Sci 2006;2:375-94).

And Psychological Symptoms TooBut this study also found that the maca significantly improves the

psychological symptoms of menopause: specifically nervousness, depression and sleep disturbances. As an added bonus, this study also found that maca increases bone density, which is important for menopausal women. Maca’s ability to improve the psychological symptoms of menopause has been verified by other studies. A double-blind study using 3.5g of maca a day for only 6 weeks produced significant improvements in anxiety, depression and sexual dysfunction compared to a placebo (Menopause 2008;15:1157-62). Loss of libido is a common problem of menopause. More recent double-blind research has also demonstrated the important ability of maca to improve both the physical and psychological symptoms of menopause. When menopausal women were given 3.3g of maca a day for 6 weeks, the maca significantly improved the physical symptoms of menopause and also significantly improved anxiety and depression (Climacteric 2015;18:69-78).

Putting the Research TogetherA review of the available research on maca and menopause looked at 4 double-blind, placebo-controlled studies. It concluded that all 4 showed that maca significantly improved menopausal symptoms and that one had the added benefit of improving psychological symptoms as well as sexual dysfunction (Maturitas 2011;70:227-33). As you have seen, since then, additional studies have added even more evidence for maca’s power over menopause.

TreatingPain’sBecoming. . . A Pain

• Garlic Treats Atherosclerosis

• New Help for Diabetes: Alove Vera

• Olive Leaf Extract for Your Bones & Heart

• New Treatment for Rheumatoid Arthritis: Vitamin K2

• Vitamins B2, B6 & B12 Prevent Cataracts

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