Nutritional Immunology Magazine: Volume 12

Healthy Aging with Nutritional Immunology

Is it All in the Genes?Have a Happy Menopause

營養免疫作指南健康快樂度晚年

基因決定壽命嗎﹖快樂度過更年期

2

Longevity is a blessing only if it is enjoyable. Quality of life is an issue for many elderly people who suffer greatly from

chronic diseases like arthritis, diabetes, heart disease and more. But we can improve the chances of living a quality life well into old age thanks to the science of Nutritional Immunology. Nutritional Immunology studies have indicated several plant foods that contain impressive antioxidants, polysaccharides and phytochemicals that can help. All we have to do is eat them!

By eating right, staying positive and exercising regularly, and cultivating these habits in our families, many issues of old age can be avoided. Such habits prepare the immune system for the challenges and changes that take place as we age.

Living a healthy lifestyle also allows us to live our lives to the fullest now, as well as later on in life. Instead of battling constant aches and pains from chronic diseases into old age, we can stop those aches and pains before they even get started through those foods that support the immune system. Imagine retiring with health and energy for a long future playing with your grandchildren and watching them learn and grow. What could be more rewarding than enjoying life with them, rather than your health care providers?

Please feel free to share this magazine with others who are interested in improving their health, so that they, too, can become familiar with the benefits of Nutritional Immunology.

只 有 歲 月 安 康 ﹐ 長 壽 才 是 讓 人 真 正 幸 福 的 事 。 但 現 實 中 有

許 多 老 年 人 的 生 活 品 質 卻 並 不 如 人 所 願 ﹐ 他 們 在 忍 受 著 諸

如 關 節 炎 ﹑ 糖 尿 病 ﹑ 心 臟 病 等 等 各 種 慢 性 疾 病 所 帶 來 的 巨

大 痛 苦 。 而 我 們 ， 由 於 有 營 養 免 疫 學 作 指 導 ﹐ 即 使 年 齡 在

不 斷 地 增 長 ﹐ 我 們 卻 仍 然 能 讓 自 己 享 受 優 質 的 生 活 。 營 養

免 疫 學 的 研 究 發 現 ﹐ 許 多 植 物 食 品 中 抗 氧 化 劑 ﹑ 多 醣 體 和

植 物 性 營 養 素 的 含 量 都 十 分 可 觀 ﹐ 它 們 對 人 體 的 健 康 都 極

有 助 益 。 所 以 ， 我 們 應 該 經 常 攝 取 這 些 植 物 食 品 ﹐ 幸 福 安

康 地 度 過 一 生 ﹗

只 要 我 們 能 夠 攝 取 恰 當 的 飲 食 ﹑ 保 持 樂 觀 的 心 態 並 堅 持 經

常 的 運 動 ﹐ 同 時 讓 我 們 的 家 人 也 養 成 這 樣 的 好 習 慣 ﹐ 我 們

就 能 夠 避 免 許 多 因 年 齡 老 化 而 出 現 的 健 康 問 題 。 這 些 良 好

的 習 慣 ， 可 讓 我 們 在 進 入 老 年 之 後 ， 免 疫 系 統 仍 然 可 以 從

容 地 面 對 挑 戰 ， 適 時 應 變 。

健 康 的 生 活 方 式 ﹐ 不 僅 可 讓 我 們 目 前 生 活 得 幸 福 圓 滿 ， 同

樣 也 可 使 我 們 今 後 的 人 生 安 康 美 滿 。 只 要 以 健 康 的 食 品 滋

養 我 們 的 免 疫 系 統 ， 當 我 們 邁 入 人 生 的 暮 年 之 時 ， 我 們 就

不 需 要 忍 受 慢 性 疾 病 帶 來 的 各 種 痛 苦 ， 因 為 我 們 的 免 疫 系

統 可 以 在 各 種 病 痛 來 襲 之 前 就 將 它 們 拒 之 體 外 。 請 設 想 一

下 ， 在 退 休 的 時 候 ， 您 仍 然 身 強 體 壯 ， 精 力 充 沛 ， 還 有 很

長 的 日 子 能 與 自 己 的 子 孫 們 玩 樂 ， 看 著 他 們 學 習 和 成 長 。

試 問 ， 還 有 什 麼 比 這 可 以 共 享 天 倫 之 樂 ， 而 不 必 成 天 去 看

醫 生 的 日 子 更 愜 意 呢 ﹖

請 與 所 有 有 意 改 善 健 康 的 朋 友 分 享 此 刊 物 ﹐ 以 使 他 們 也 可

以 對 營 養 免 疫 學 的 益 處 有 更 加 深 刻 的 認 知 和 了 解 。

Tab

le O

f C

on

ten

ts 目

錄

Is it All in the Genes?基因決定壽命嗎﹖

Kumazasa: Cleansing Bamboo山白竹﹕具有清理功效的竹子

Ashitaba: Tomorrow’s Leaf明日葉﹕明天的葉子

Platycodon Root: Bellflower Root桔梗根﹕風鈴草根

Have a Happy Menopause快樂度過更年期

Chinese Yam山藥Sage鼠尾草

Raspberry紅莓Ginkgo銀杏

Licorice甘草

35

14 18 22

24

26

8

3

Why do some people live longer than others?

Three factors—lifestyle, environmental factors and genes—affect aging. Genes only influence about one-third of the aging process. The rest depends on lifestyle choices and healthy behavior.

Results of a study involving 34,192 California Seventh-Day Adventists suggested that choices regarding diet, exercise, cigarette smoking, body weight and hormone replacement therapy, in combination, appeared to change life expectancy by as long as 10 years. So, how do we increase our chances of living a long, happy, healthy life? Here are some things we need to consider:

Is it All in the Genes?

■ Lay a Good Foundation Choose to eat a healthy, balanced diet. Exercise regularly. Manage stress properly. Limit exposure to health risks, such as smoking, excessive alcohol consumption and toxic substances.

■ Build Your Immune System As your body ages, the immune system loses some of its functions and cannot respond as quickly or as efficiently, such as through thymic involution. This is the process by which the thymus, an important organ in the immune system, naturally decreases in size as the body ages. This slow and progressive degeneration of thymic tissue has a profound impact on the immunity of an aging body, through a sharp decrease in the number and types of T-cells, which play an important part in immunity.

■ Prevent Toxin Buildup The immune system and detoxification are interdependent. Immune cells play an important role in detoxifying the body by cleaning it of debris and aged blood cells, and killing and engulfing invading bacteria and viruses. A strong immune system boosts the body’s detoxification ability. The liver, colon, kidneys, lungs, lymphatic system and skin are all channels used to detoxify the body, and can easily become overloaded due to today’s busy lifestyles, processed foods, sugar, caffeine, chemical additives, preservatives and environmental toxins. Consequently, when the body is unable to remove toxins, it stores them in fatty tissues so they will not cause imbalance or trigger immune reactions. Symptoms of toxic overload include headaches, fatigue, joint aches, muscle pain, dizziness, nausea, rashes, edema, swollen glands, restlessness, irritability, low immunity, allergic reactions and mucus buildup.

So, credit your genes for a long life if you want, but pay attention to your immune system’s needs as well! Simply living longer is not enough. The quality of that life is what makes all the difference—freedom from pain and disability in our golden years! The science of Nutritional Immunology harnesses nature’s treasure trove of plant foods to add years to your life and life to your years!

4

基因決定壽命嗎﹖

為什麼有些人壽命更長﹖

人體的老化受到個人的生活方式﹑自然環境和基因遺傳這三大因素的影響。其實，基因在人體的衰老進程中大約只起到三分之一的作用，而剩餘的，則是取決於個人的生活方式和健康習慣。

一項針對34，192名加利福尼亞州基督復臨安息日會教友(Seventh-Day Advent is t s )所做的研究表明，日常飲食﹑運動健身﹑是否吸煙﹑體重高低以及是否接受激素替代療法等因素綜合作用，能夠影響人類壽命長達十年。那麼，怎樣才能讓自己更加長壽﹑快樂﹑健康呢﹖我們需要注意以下幾個方面﹕

■ 打造良好的基礎

選擇健康而均衡的飲食﹑經常運動﹑恰當地應對壓力，同時儘量杜絕各種危害健康的因素，如吸煙﹑過量飲酒和接觸有毒物質等等。

■ 增強免疫力

隨著身體的老化–比如胸腺的退化，您免疫系統的功能會部份喪失，以至在面對外來侵害時，往往無法及時或有效地做出回應。胸腺是免疫系統中的一個重要的器官，而隨著人體的老化，胸腺會自然地變小，這就是胸腺的退化。胸腺組織緩慢而漸進的退化，使得在免疫功能中發揮重要作用的T–細胞的數量和種類都急劇下降，這會對老年人的免疫功能產生巨大的影響。

■ 防止毒素的囤積

人體的免疫系統與排毒功能是相互依存的。免疫細胞在人體的排毒過程中發揮著重要的作用，它們需要清除老化的血細胞和殘骸，消滅和吞噬入侵的細菌和病毒，因而，強大的免疫系統能促進人體的排毒功能。肝臟﹑結腸﹑腎臟﹑肺﹑淋巴系統和皮膚，都是人體用來排毒的渠道，但現代人忙碌的生活方式，他們所攝入的加工食品﹑糖﹑咖啡因﹑化學添加物﹑防腐劑和環境的污染，都很容易給這些排毒管道帶來超負荷的垃圾，最終，人體無力再排出更多的毒素，只能將這些垃圾囤積在脂肪組織中，以避免造成機能的失衡和引發免疫反應。毒素囤積過量，人體會出現頭痛﹑疲倦﹑關節疼痛﹑肌肉酸痛﹑眩暈﹑噁心﹑皮疹﹑浮腫﹑腺體腫大﹑煩躁﹑易怒﹑免疫功能低下﹑過敏反應和黏液積聚等症狀。

所以，如果您希望長壽，基因的作用當然功不可沒，但是也絕不要忽視了您的免疫系統﹗僅僅長壽是不夠的，在我們的金色晚年，要避免遭遇痛苦和殘障，才能活出品質，才能擁有與眾不同的生活﹗營養免疫學發掘大自然的瑰寶，以珍貴的植物性食品為我們延年增壽，讓我們樂享人生﹗

5

Kumazasa ｜ Cleansing Bamboo ｜ (Sasa veitchii)

This species of bamboo is native to Japan, and very versatile. It’s part of the grass family, spreads by rhizomes rather than from seed, and blooms only once in its lifetime, which may be somewhere in the neighborhood of 100 years! In addition, it’s a well-cultivated plant grown in temperate gardens around the world for its striking year-round foliage that develops a white ‘fringe’ around the leaves during the winter.

The name ‘kumazasa’ comes from the Japanese ‘kuma’ for bear, and ‘zasa’ or bamboo. It gets its name from the fact that when bears come out of hibernation, they seek out this bamboo plant and eat the leaves. It’s a matter of health for them—and people can take a lesson from them!

Before bears go into hibernation for the winter, they eat large amounts of food. During hibernation, the waste from digesting this food circulates through their bodies in their blood—for six to seven months. Eating kumazasa leaves purifies and detoxifies their blood after hibernation. In addition, the Japanese have long noted that horses and cows that graze on wild kumazasa are healthier than those that don’t.

In traditional medicine, kumazasa is used as a disinfectant, antiseptic and expectorant, and as a gargle for bad breath. But the biggest appeal for kumazasa today comes from its cleansing effects, just as the bears instinctively recognize.

■ Cardiovascular Cleansing Benefits Excess cholesterol can be trapped in the walls of blood vessels, causing them to lose elasticity, and can lead to high blood pressure and atherosclerosis. These and other conditions can lead to poor circulation and additional heart problems. Kumazasa’s cleansing effects on the blood can help alleviate these problems. Polysaccharides in kumazasa also reduce extra cholesterol in blood vessels to help them regain vitality and elasticity. Other nutrients in kumazasa enhance regeneration and strengthening of blood vessel cells to protect against atherosclerosis.

■ Digestive System Cleansing BenefitsThe liver removes toxins from the body, but it can be overburdened and overworked from too many toxins, leading to an increased risk of liver disease, such as hepatitis. Kumazasa can help enhance liver function. Lignan in kumazasa enables the liver to work more efficiently and also has a cleansing effect on the liver.

The gallbladder stores bile, a mixture of water, cholesterol, bile salts and bilirubin produced by the liver. Bile is used to digest fats. Excess cholesterol can cause too much cholesterol in the bile, which may harden into gallstones. Gallstones can block the flow of bile to the small intestines, which disrupts the body’s fat digestion. Polysaccharides in kumazasa help lower cholesterol, which helps to prevent gallstones from forming.

6

山白竹 ｜ 具有淨化功效的竹子 ｜ (熊笹葉)

山白竹原產於日本﹐其用途十分廣泛。它是一種靠根莖而不是種子來繁殖的禾本植物﹐一生只開一次花﹐壽命大約有100年﹗由於這種植物的葉子到了冬天外圍的一圈會變白﹐十分醒目﹐所以在世界各地都有人將它精心地種植在氣候溫和的花園中。

山白竹–kuma z a s a﹐又名熊笹葉﹐它的名字是來自日語的熊–kuma﹐和竹子–zasa。熊笹葉這個名字是從實際生活中產生的﹐當熊從冬眠中醒來﹐就會尋找這種竹子來食取﹐因為這關乎到它們的健康。而我們人類﹐也由此學到了一些養生的方法﹗

在冬眠之前﹐熊總是要吃進大量的食物。而在冬眠的六﹑七個月之中﹐消化食物所產生的廢棄物會隨著血液流向熊的全身﹐所以在冬眠之後吃山白竹的葉子﹐能幫助熊淨化血液﹐排除毒素。此外﹐日本人經過長期的觀察發現，吃野生山白竹的牛馬比其它的同類家畜更健康﹗

在傳統醫藥中﹐山白竹被當作消毒劑﹑殺菌劑和化痰劑使用﹐也會用作漱口劑來清除口臭。但現在它被人們利用最多的還是它的清理淨化功效。而這項功效，熊憑藉著本能早就發現了。

■ 淨化心血管系統

膽固醇過高會囤積在血管中並附在血管壁上，使血管失去彈性，引起高血壓和動脈硬化。這些問題都會導致人體血液循環不良，進而產生更多心臟問題。具有淨化血液作用的山白竹有助於改善這些問題。山白竹所含的多醣體也能減少血管中過多的膽固醇，使血管恢復活力和彈性。山白竹中的其它營養素也會促進和加強血管細胞的更新換代，預防動脈硬化。

■ 淨化消化系統

肝臟可將毒素從人體中清除，但如果毒素沉積過量，會加重 肝 臟 的 負 荷 和 工 作 量 ， 增 加 罹 患 肝 炎 等 肝 臟 疾 病 的 危險。山白竹有助於強化肝功能，它所含的木質素也有清理肝臟的作用，可促進肝臟更有效地運作。

膽囊中儲存著由肝臟產生的膽汁，膽汁由水﹑膽固醇﹑膽汁鹽類和膽紅素汁組成，它的作用是消化脂肪。體內的膽固醇過多會使膽汁中的膽固醇含量過高，進而脂肪硬化形成膽結石，而膽結石會阻礙膽汁流向小腸，干擾身體消化脂肪。山白竹中的多醣體有助於降低膽固醇，防止膽結石的形成。

■ 淨化細胞

竹葉素，是山白竹含有的一種多醣體。它可強化細胞膜，使細胞能更好地吸收營養，排除毒素。保證細胞的健康無損，是保護身體健康不可或缺的重要一環。

7

■ Cell Cleansing Benefits Bamfolin, one of the polysaccharides in kumazasa helps strengthen cell membranes, which allows them to absorb nutrients and expel toxins better. Keeping cells healthy and free of defects contributes to a healthy body.

■ pH Balancing BenefitsThe body normally maintains an acid-base balance, but if it becomes disrupted, acidosis may occur. Acidosis symptoms range from mild and unnoticeable to dangerous and possibly fatal. Due to the vitamin K content of kumazasa, it can help counter acidosis problems that may develop before they are even noticeable.

■ Wound Healing Benefits Kumazasa’s chlorophyll content may have a hand in promoting wound healing. Chlorophyll has an antiseptic effect on areas surrounding wounds and triggers cells to activate tissue growth. It is purported to be particularly effective on burns, scars from burns and skin disorders.

■ Nutritional BenefitsKumazasa is 80% chlorophyll and 13% amino acids, giving it twice as much protein as milk, and several time the amount of amino acids in rice. Essential amino acids in kumazasa include tryptophan, lysine, threonine, methionine, phenylalanine, leucine, isoleucine and valine.

Kumazasa also contains high levels of vitamin K, necessary for using calcium to build bones, phosphorus and vitamins B and C.

■ 平衡pH值

人 體 通 常 保 持 著 酸 鹼 的 平 衡 ， 而 這 種 平 衡 一 旦 被 破壞，就會發生酸中毒。酸中毒的症狀程度不等，可以是幾乎無法察覺的輕微中毒，也可以是危及生命的嚴重中毒。由於山白竹中含有維生素K，所以它可在酸中毒尚未被察覺之前，就阻止中毒的發生。

■ 促進傷口愈合

山白竹所含葉綠素有助於促進傷口的愈合。葉綠素具有 在 傷 口 週 圍 殺 菌 的 作 用 ﹐ 可 激 發 細 胞 的 活 性 ﹐ 促進組織的生長。據說﹐山白竹對燒傷﹑燒傷留下的疤痕﹐還有皮膚異常都有著特別的療效。

■ 營養成份

山白竹中80%的成份都是葉綠素﹐還有13%是氨基酸(相當於蛋白)﹐它蛋白質的含量相當於牛奶的兩倍﹐而氨基酸的含量相當於米的幾倍。山白竹中的基礎氨基酸包括色氨酸﹑賴氨酸﹑蘇氨酸﹑蛋氨酸﹑苯丙氨酸﹑亮氨酸﹑異亮氨酸﹑和纈氨酸。

山白竹中還含有豐富的維生素K﹑磷﹐還有維生素B和C。其中維生素K是促進人體利用鈣質生成骨骼的必要元素。

各種益處綜合在一起，使山白竹成為一種全面滋養和強化人體健康的理想食品。熊的辦法真不錯，那為了自己的健康，我們何不也吃山白竹呢﹗

8

Ashitaba chalcones inhibit the spread of damaged cells and prevent the decrease of immune cells, such as lymphocytes, CD4+, CD8+ and natural killer (NK)-T cells. They also exhibit potent cytotoxic activities against many types of tumors.

These chalcones have also been confirmed to have higher antioxidant capacity compared to epigallocatechin gallate (the main active component of green tea leaves) and grape seed extract. Ashitaba seeds contain ashitabaol A, and antioxidative sesquiterpenoid that also exhibits free radical scavenging ability.

Xanthoangelol B, xanthoangelol C and xanthoangelol E in ashitaba also inhibit histamine release, helping to stop allergic reactions.

Ashitaba | “Tomorrow’s Leaf” | (Angelica keiskei Koidzumi)

In Japanese, ‘ashita’ means tomorrow and ‘ba’ means leaf, so the inhabitants of Japan’s Hachijo Island called this plant ashitaba because if you pick a leaf off today, a new one will sprout tomorrow. Ashitaba has a long history as both a food and a medicine on Hachijo-jima.

Today, scientists have discovered many active components in ashitaba that make it an excellent food for rejuvenating and improving overall health.

■ FlavonoidsFlavonoids are plant pigments that have antioxidant effects. They have been linked to reduced risk of many chronic disease typical of aging. Luteolin-y-glucoside and isoquercitrin are just two of the flavonoids present in ashitaba.

■ CoumarinsCoumarins are potent antioxidants. They are particularly abundant in ashitaba. Laserpitin is one example of a coumarin found in ashitaba.

■ ChlorophyllChlorophyll is the green pigment present in plants that collects and stores energy from the sun. In humans, it stimulates the production of red blood cells, which carry oxygen to the body’s tissues. It is also excellent for cleansing the blood and liver and promotes the growth of ‘friendly’ intestinal bacteria. Chlorophyll has antioxidant properties and helps prevent DNA damage.

■ ChalconesAshitaba has a sticky yellow sap. When you cut it, only a few milligrams can be collected. This sap is made up of mostly chalcones, a yellow pigment. Many of ashitaba’s health-promoting benefits have been attributed to chalcones. The two main types of chalcones in ashitaba are xanthoangelol and 4-hydroxyderricin. These two chalcones are also polyphenols. Polyphenols act as powerful antioxidants and help fight free radical damage. Other chalcones in ashitaba include xanthoangelol B-J, xanthokeismins A-C, isobavachalcone and deoxydihydroxanthoangelol H.

Free radical damage is linked to aging, inflammation and disease. Chalcones in ashitaba have potent antioxidant effects to fight free radical damage.

9

明日葉 ｜“明天的葉子”｜ (拉丁學名Angelica keiskei Koidzumi)

在日語中，“ashi ta”意為明天，而“ba”意為葉子，日本八丈島的居民之所以給明日葉起了個這樣的名字，是因為您如果今天採了它的葉子，明天它就又會發出新芽。在八丈島，明日葉被當作食品和藥材使用的歷史十分久遠。

現在，科研人員發現了明日葉所含的許多活性成份，正是這些成份使得明日葉成為了一種能夠煥發精神﹑全面促進人體健康的極佳食品。

■ 類黃酮

類黃酮是具有抗氧化功效的植物色素。類黃酮可幫助減少很多由於年老而出現的慢性疾病，木犀草素-Y-葡萄糖苷和異槲皮甙是明日葉中的兩種類黃酮。

■ 香豆素

香豆素是一類強效的抗氧化劑，而明日葉中香豆素的含量極高。雷塞匹亭就是明日葉中的一種香豆素。

■ 葉綠素

葉綠素是植物中的綠色色素，專門負責攝取和儲存太陽的能量。葉綠素能夠刺激人體產生紅血球，而紅血球的作用是將氧氣運送到人體的各個組織﹔葉綠素也極有助於血液和肝臟的淨化，促進腸道“益生菌”的生長﹔葉綠素還具有抗氧化的作用，有助防止DNA受損。

■ 查爾酮

切開明日葉的莖，就會看到黃色的黏液，從一片明日葉的莖干剖面僅能得幾毫克的汁液，這種汁液的主要成份是一種黃色的色素–查爾酮。明日葉促進健康的多種功效，正是得益於查爾酮。明日葉中的兩種主要查爾酮為黃當歸醇和4–羥基德里辛，這兩種查爾酮也是多酚，而多酚具有類似強效抗氧化劑的作用，能夠幫助抵禦自由基的傷害。明日葉中其它的查爾酮還有黃當歸醇B–J﹑黃色物質A–C﹑異補骨質查爾酮和去氧二氫黃當歸醇。

明日葉所含查爾酮能夠抑制受損細胞的擴散，防止淋巴細胞﹑CD4+﹑CD8+ 和天然殺手細胞(NK)–即T細胞–這些免疫細胞的減少﹔查爾酮還表現出強大的對抗多種腫瘤細胞毒素的活性。

經證實，與兒茶素(綠茶中的主要成份)和葡萄籽萃取物相比，查爾酮抗氧化劑的含量更高。明日葉種子中含有的ashi tabaol A和具有抗氧化性的倍半萜，也都表現出清除自由基的作用。

明日葉中的黃當歸醇B﹑黃當歸醇C和黃當歸醇E還能夠抑制組織胺的釋放，幫助防止各類過敏反應。

人 體 的 老 化 、 炎 症 和 疾 病 ， 都 與 自 由 基 的損 傷 有 關 。 明 日 葉 所 含 查 爾 酮 具 有 強 大 的抗 氧 化 作 用 ， 能 夠 對 抗 自 由 基 的 傷 害 。

10

Blood Glucose RegulationAshitaba is a promising functional food for regulating blood glucose levels because of its abundance of 4-andryxyderricin and xanthoangelol.

Diabetes is characterized by hyperglycemia (excessive glucose in the bloodstream) caused by insufficient insulin action. 4-Hydroxyderricin and xanthoangelol show strong insulin-like activity. In particular, 4-hydroxyderricin shows a reduction of diabetes progression in genetically diabetic KK-Ay mice.

Results of a randomized, double-blind, placebo-controlled, parallel group study show that chronic intake of ashitaba powder containing 4-hydroxyderricin is safe, moderately reduces blood glucose, and improves blood glucose control in subjects with mild hyperglycemia.

Cardiovascular HealthAshitaba may also help to alleviate hyperlipidemia, or high blood cholesterol levels. Studies in animal models show lower total cholesterol as well as low-denisity lipoprotein (LDL) cholesterol—the so-called ‘bad’ cholesterol—and tryglycerides, both of which contribute to hardening and narrowing of arteries. Laserpitin, a coumarin in ashitaba, raises high-density lipoprotein (HDL) cholesterol, the ‘good’ cholesterol, levels.

4-Hydroxyderricin, one of ashitaba’s chalcones, suppresses the elevation of systolic blood pressure and reduces serum very-low-density lipoprotein (VLDL) levels. Both it, and laserpitin have been shown to lower liver fat content in animal models. Flexible and relaxed heart arteries are better able to withstand the constant changes in blood pressure, and chalcones in ashitaba have been shown to relax arteries.

As a natural diuretic, ashitaba helps remove toxins from the body.

Gastrointestinal HealthAshitaba restores balance to the digestive tract and generally acts as a digestive tonic. It improves digestion and speeds up waste elimination. It is seen as superb for those with weak digestion, or gastric or duodenal ulcers.

Xanthoangelol and 4-hydroxyderricin significantly inhibit gastric acid secretion and the formation of stress-induced gastric lesions.

As a natural diuretic, ashitaba helps remove toxins from the body.

Immune HealthBefore vaccines were introduced to Japan, ashitaba was used to treat and prevent smallpox. Modern research confirms ashitaba’s powerful infection-fighting ability. Again, xanthoangelol and 4-hydroxyderricin chalcones in ashitaba, seem to be the powerhouses. They show anti-bacterial activity against gram-positive pathogenic bacteria.

Research in Japan shows antiviral properties in ashitaba’s chalcones as well—xanthoangelol I and xanthoangelol J—and in aromatic compounds that show potent inhibitory effects on Epstein-Barr virus early antigen (EBV-EA) induction.

11

調整血糖

由於明日葉含有豐富的4–羥基德里辛和黃當歸醇，所以明日葉是一種非常被看好的可調整血糖的功能性食品。

糖尿病的特徵是高血糖(指血液中的糖份過高)，這是由於胰島素的功效不足造成的。而4–羥基德里辛和黃當歸醇表現出了非常強大的類胰島素活性，尤其是4–羥基德里辛，顯示出減輕患有基因型糖尿病KK–Ay老鼠的病症的作用。

一組隨機﹑雙盲﹑有安慰劑對照的實驗結果顯示，長期服用含有4–羥基德里辛的明日葉粉是安全的，並能夠適當降低血糖，改善高血糖患者的血糖控制能力。

維護心血管健康

明日葉還能幫助降低血液中的高膽固醇，減輕高血脂症。對動物模型的研究顯示，明日葉能夠降低其總膽固醇含量，以及降低其低密度脂蛋白(LDL，即 “壞”膽固醇)和三酸甘油脂的含量，而低密度脂蛋白和三酸甘油脂都是造成動脈硬化和狹窄的元凶。雷塞匹亭，是明日葉中含有的一種香豆素，它能夠提高高密度脂蛋白(HDL，即“好”膽固醇)的含量。

4–羥基德里辛，明日葉中的一種查爾酮，它能夠控制人體收縮壓的昇高，並降低血液中極低密度脂蛋白(VLDL)的水平。在動物模型實驗中，不論是4–羥基德里辛還是雷塞匹亭，還都顯示出降低肝臟脂肪含量的作用。柔韌﹑有彈性的心臟動脈，能夠更好地承受血壓的不斷起伏變化，而研究顯示出查爾酮具有舒張血管的作用。

明日葉是一種天然的利尿劑，有助於

體內毒素的排除。

維護腸胃健康

明日葉常被用來作消化道的補品，它能夠恢復消化道的平衡，增強消化能力，加速體內廢棄物的排出。明日葉對於消化能力弱﹑有胃病或十二指腸潰瘍的人群十分有益。

黃當歸醇和4–羥基德里辛，能顯著控制胃酸的分泌以及因應激而引發的胃損傷。

明日葉是一種天然的利尿劑，有助於體內毒素的排除。

免疫功能

日本在引進疫苗接種之前，曾用明日葉來治療和預防天花。現代研究證實，明日葉具有強大的抗感染能力。而明日葉中的查爾酮–黃當歸醇和4–羥基德里辛，具有強大的能量，它們對革蘭氏陽性致病菌表現出了極強的抗菌活性。

日本的一項研究表明，明日葉具有抗病毒的特性，它所含的查爾酮–黃當歸醇I和黃當歸醇J，以及其它一些芳香化合物，對埃–巴二氏病毒的早期抗原(EBV–EA)誘導具有極強的抑制作用。

12

Nervous System HealthChalcones have also been found to stimulate production of Nerve Growth Factor (NGF), which is essential in the development and survival of certain nerve cells in the peripheral and central nervous system. NGF is believed to have the potential to alleviate Alzheimer’s disease and peripheral neuropathy (a common neurological disorder resulting from damage to the peripheral nerves, which originates from the brain and spinal cord). An animal study conducted in Japan showed a 20% increase in NGF concentration after taking ashitaba for just four days.

Weight ManagementVisceral fat (also known as abdominal fat) has been linked to metabolic disturbances and increased risk of cardiovascular disease, type 2 diabetes and breast cancer. Evidence from a human clincal study and from animal studies indicates that ashitaba chalcones may help reduce visceral fat.

Animal studies also indicate that ashitaba chalcones may have a beneficial effect on lipid metabolism. Proper lipid metabolism prevents unnecessary storage of fats such as triglycerides. Excessive triglycerides can contribet to the hardening and narrowing of arteries, increasing risk of heart attach and stroke. A chalcone extract increases serum HDL cholesterol (‘good’ cholesterol) and decreases triglyceride levels in the livers of spontaneously hypertensive rats.

Xanthoganelol and 4-hydroxyderricin help to enhance fat metabolism and inhibit fat accumulation respectively.

Wound HealingAshitaba sap from stems and roots is used externally to prevent wound infection, promote healing and treat various skin conditions such as athlete’s foot fungal infections. It also helps to repel insects and prevent insect bites from becoming infected.

Confirmed Astounding Array of Health BenefitsModern science has confirmed ashitaba’s astounding array of health benefits, further enhancing ashitaba’s well-deserved reputation as a longevity herb. Add ashitaba to your diet today to maintain good overall health.

13

維護神經系統健康

研究發現，查爾酮還能刺激機體產生神經生長因子(NGF )，而神經生長因子對週圍神經系統和中樞神經系統的某些神經細胞的生存和發育起著關鍵的作用。有研究認為，神經生長因子具有緩解阿茲海默症(也被稱作老年痴呆症)和週圍神經病變(大腦和骨髓的週圍神經受損而引發的一種常見神經系統疾病)。日本的一項動物研究顯示，服用明日葉僅四天之後，受試驗者的神經生長因子濃度就增加了20%。

控制體重

內臟脂肪(也被稱作腹部脂肪)與代謝紊亂密切相關，它也會增加罹患心血管疾病﹑二型糖尿病和乳腺癌的風險。臨床研究和動物試驗的結果都顯示，明日葉所含的查爾酮有助於減少內臟脂肪。

動物實驗還顯示，明日葉所含的查爾酮對脂質代謝有著積極的作用。正常的脂質代謝能防止三酸甘油酯等不必要脂肪的囤積。三酸甘油酯過 量 會 導 致 血 管 硬 化 變 窄 ， 增 加 患 上 心 臟 病和中風的危險。查爾酮萃取物能增加患有高血壓的老鼠肝臟的高密度脂蛋白(好膽固醇)的水平，同時降低其三酸甘油酯的水平。

黃當歸醇和4–羥基德里辛都能夠促進脂肪的代謝，防止脂肪的囤積。

促進傷口愈合

明 日 葉 莖 和 根 的 汁 液 都 可 以 外 敷 ， 既 能 防 止傷 口 感 染 ， 也 能 促 進 傷 口 的 愈 合 ﹔ 明 日 葉 還能 夠 治 療 各 種 皮 膚 病 – 比 如 受 到 真 菌 感 染 的腳 氣 病 ﹔ 它 也 可 以 驅 蚊 蟲 ， 防 止 蚊 蟲 叮 咬 引起的感染。

多項有助健康的驚人效益得到證實

現代科學已充份證實了明日葉一系列有助健康的驚人效益，讓明日葉這種“長壽植物”的美譽真正地實至名歸。為全面維護您的健康，請今天就把明日葉加入到您的日常飲食中。

Modern science has confirmed ashitaba’s astounding array of health benefits, further enhancing ashitaba’s well-deserved reputation as a

longevity herb. Add ashitaba to your diet today to maintain

good overall health.

現 代 科 學 已 充 份 證 實 了 明 日 葉一 系 列 有 助 健 康 的 驚 人 效 益 ，讓 明 日 葉 這 種 “ 長 壽 植 物 ” 的美 譽 真 正 地 實 至 名 歸 。 為 全 面維 護 您 的 健 康 ， 請 今 天 就 把 明日葉加入到您的日常飲食中。

Platycodon Root Bellflower Root | (Platycodon grandiflorus)

Platycodon grandiflorus is a member of the bellflower family, with lovely purple bell-shaped flowers, a garden favorite! But in China, the dried roots of this bellflower have been used for over 2,000 years for such diverse things as excessive gas, stomach ulcers, intestinal worms, dysentery, respiratory problems, urinary retention and other conditions. Koreans use it for hypertension and diabetes as well.

Platycodon root contains vitamins B1, B2 and B3, and the minerals calcium, phosphorus and iron. It is also rich in saponin glycosides, including platycodins A, C, D1, D2 and D3, polygalacic acid,

platycogenic acids A, B and C, platycodonin, betulin and alpha-Spinasterol glucoside.

With unique phytochemicals, especially saponin slycosides, platycodon root is excellent for addressing the health risks of today’s high-sugar, high-cholesterol diet.

■ Lowers Blood SugarStudies indicate that platycodon root extract has blood sugar lowering effects. In one study, blood glucose levels decreased significantly with just one dose of platycodon extract.

■ Increases Glucose UptakeThe hormone insulin enables the body to use or store blood glucose. People with type 2 diabetes make insulin but their bodies do not respond to it, resulting in excess sugar in the blood. Platycodon root extract increases insulin-stimulated glucose uptake of muscle cells, thereby having an anti-diabetic effect.

Scientists found that, among six saponins, platyconic acid most effectively increased glucose uptake in adipocytes (fat cells). It improved insulin sensitivity of the liver and adipocytes.

■ Weight ManagementPickled platycodon root is eaten in China and Korea to counter obesity. Its aqueous extract was found to prevent increases in weight and fat caused by a high-fat diet. Researchers have discovered that platycodon root has several anti-obesity effects.

• Inhibits Fat AbsorptionThe body absorbs fats in the intestines by breaking them down using glipase produced by the pancreas. Platycodon root can inhibit glipase activity, obstructing absorption of dietary fat. This effect may be due to platycodin D.

15

桔 梗 根風鈴草根｜(拉丁學名Platycodon grandiflorus)

桔梗，是風鈴草家族中的一位成員，因其紫色的花朵形似鈴鐺，可愛而美麗，所以常被人們種植在花園中。但是在中國，人們將桔梗根晾乾用於多種用途，其歷史已有兩千多年，人們用 它 來 治 療 胸 滿 氣 脹 ﹑ 胃 部 潰 瘍 ﹑ 腸 道 寄 生蟲﹑痢疾﹑呼吸道問題﹑尿瀦留等等病症。韓國人也用它來治療高血壓和糖尿病。

桔 梗 根 含 有 維 生 素 B 1 ﹑ B 2 和 B 3 ， 還 含 有 鈣 ﹑磷和鐵這些礦物質。此外，它還富含桔梗皂苷A﹑C﹑D1﹑D2和D3﹑遠志酸﹑桔梗酸A﹑B和C﹑桔梗糖﹑白樺脂醇和a–菠甾醇苷這些植物皂苷。

桔梗根含有獨特的植物性營養素，尤其是含有植物皂苷，所以用它來改善現代人高糖份﹑高膽固醇飲食所引發的健康問題，是一個極佳的選擇。

■ 降低血糖

研究發現，桔梗根萃取物有降低血糖的功效。在一項研究中，接受試驗者僅使用了一次桔梗根萃取物，血糖值就明顯地降低了。

■ 加大對葡萄糖的攝取利用

胰島素是一種激素，它可以調控身體對血糖的使用或儲存。二型糖尿病患者體內可產生胰島素，但他們的身體卻對胰島素沒有反應，這就導致了血液中的糖份失控而含量過高。桔梗根萃取物能夠刺激肌肉細胞攝取利用胰島素，所以它有抗糖尿病的作用。

研究人員發現，桔梗根所含的六類皂苷中，桔梗甙酸最能有效地改善脂肪細胞對葡萄糖的攝取利用率，它能增加肝臟和脂肪細胞對胰島素的敏感度。

■ 控制體重

在中國和韓國，人們食用桔梗根來防止肥胖。研究發現，桔梗根水萃取物能夠預防由高脂飲食而引起的肥胖﹔研究人員還發現，桔梗根具有多重抗肥胖的功效。

• 抑制脂肪吸收

脂肪進入人體後，首先被胰腺產生的脂肪脢所分解，然後才會被腸道消化吸收。桔梗根能夠抑制脂肪脢的活性，阻止腸道對膳食脂肪的吸收。桔梗根的這種功效可能來自於它所含的桔梗皂苷D。

16

• Effects on Cholesterol and Calorie IntakePlatycodins from platycodon root have also been found to reduce total cholesterol concentrations in the blood and liver, while increasing cholesterol concentration in feces. They also have effects that reduce LDL (bad) cholesterol and greatly reduce calorie intake, helping to inhibit weight gain.

This simple garden blossom carries powerful health effects in it’s roots—effects that can help us maintain our health well into old age!

■ Boosts ImmunityPlatycodon roots have been scientifically proven to enhance immunity, such as the following.

• Antioxidant activity: Oxidative stress in the body leads to disease. Antioxidants help counter oxidative stress. Experimental studies show that platycodon root extract protected the liver from oxidative stress, while enhancing activity of two antioxidant enzymes produced by the body—superoxidedismutase and catalase. Platycodon root’s antioxidant activity has been shown to be closely related to its phenolic compounds.

• Immune cell activity: Scientist in Korea studied an aqueous extract of platycodon root and found that it stimulated macrophage production, and inhibition of enemy cell growth and production. The extract also increased cytokine production. A polysaccharide in platycodon root was found to specifically activate B cells, which researchers considered of particular interest because other immunostimulating polysaccharides, such as lentinan and schizophyllan mainly act on macrophages and T cells.

• Anti-inflammatory: In vivo studies demonstrated platycodon root’s anti-inflammatory properties, such as inhibiting arthritis and countering swelling.

This simple garden blossom carries powerful health effects in its roots—effects that can help us maintain our health well into old age!

17

■ 對膽固醇和卡路里攝取量的影響

還有研究發現，桔梗根中的桔梗皂苷可以降低血液和肝臟的總膽固醇濃度，同時增加糞便中膽固醇的濃度。桔梗皂苷也能夠降低體內低密度脂蛋白(壞膽固醇)的含量，並大大減少卡路里的吸收量，以幫助控制體重的上昇。

■ 增強免疫力

科研結果證明，桔梗根能夠增強人體的免疫力，具體情況如下。

• 抗氧化活性﹕人體內的氧化壓力會導致疾病，而抗氧化劑可幫助人體對抗氧化壓力。實驗研究表明，桔梗根萃取物能夠保護肝臟免受氧化壓力的損害，同時提高人體產生的兩種抗氧化脢–超氧化物歧化脢和過氧化氫脢–的活性。有研究證實，桔梗根的抗氧化活性與它所含的酚類化合物密切相關。

• 免疫細胞活性﹕韓國科研人員對桔梗根水萃取物的研究發現，桔梗根能夠刺激人體產生巨噬細胞，進而吞噬和抑制致病細胞的繁殖和生長。桔梗根水萃取物也 能 夠 促 進 細 胞 因 子 的 產 生 。 研 究 發現，桔梗根所含的一種多醣體有活化B細胞的特別功效，研究人員之所以對此特別感興趣，是因為多數具有免疫活化能力的多醣體–如香菇多醣和裂襉菌多糖，主要是活化巨噬細胞和T細胞。

• 抗炎症﹕活體試驗的結果表明，桔梗根具有抗炎症的特性，比如它能抑制關節炎，消除腫脹。

桔梗這種生長在花園中的普通植物，它的根卻有著如此強大的健康效益，可協助我們以健康的體魄步入晚年﹗

桔 梗 這 種 生 長 在 花 園 中 的 普 通 植 物 ， 它 的 根 卻 有 著 如 此強 大 的 健 康 效 益 ， 可 協 助 我 們 以 健 康 的 體 魄 步 入 晚 年 ﹗

18

Let Nature Smooth Your Transition into Menopause

Women in their forties or fifties often start experiencing irregular periods, sudden hot flashes and mood swings—all signs that your body may be undergoing the natural biological process known as menopausal transition or perimenopause.

Stages of MenopausePerimenopause: When a woman begins experiencing

menopausal symptoms, even though still menstruating. During this time, the ovaries production of estrogen and progesterone begins to fluctuate and decline, which brings about hot flashes and other symptoms. Perimenopause may last four to five years.

Menopause: The permanent end of menstruation and fertility, which is defined as occurring 12 months after the last menstrual period. The ovaries produce much less estrogen and no progesterone. This normally occurs between the ages of 45 and 55.

Postmenopause: The years following menopause.

Perimenopause SymptomsThe natural changes in estrogen and progesterone levels cause the symptoms of menopause. In addition, some medical treatments may cause estrogen levels to drop suddenly, such as chemotherapy, anti-estrogen treatment for breast cancer, or when the ovaries are removed surgically. Symptoms can be more severe and start more suddenly in these circumstances.

Symptoms include irregular menstrual periods, vaginal dryness, hot flashes, sleep disturbances, mood swings, irritability, depression, anxiety, palpitations, night sweats, forgetfulness, headaches, urine leakage, vaginal infections, and/or joint aches and pains.

Importance of Adrenal GlandsOvaries, adrenal glands and fat cells all supply women with estorgen. However, after menopause, adrenal glands and fat cells become the main sources of estrogen.

Estrogen appears to naturally protect women from heart disease, presumably by promoting a favorable plasma lipid profile and healthy circulation; therefore, declining estrogen levels bring a greater risk of cardiovascular disease.

Estrogen also plays an important role in bone health by decreasing the rate of bone breakdown by osteoclasts. When estrogen levels decline, bones are broken down faster than they can be renewed. They become weak and brittle, leading to osteoporosis and an increased risk of fractures, especially of the hip, wrist and spine.

Therefore, keeping the adrenal glands healthy is important to women during and after menopause.

Have a Happy Menopause

快樂度過更年期以溫和的天然植物，舒緩您的更年期不適

女性在四十或五十歲之後，通常月經會開始不正常，潮熱會突然降臨，情緒經常波動，這些都說明您的身體正在經歷一個自然的生理週期，我們稱之為更年期或更年前期。

更年期的各個階段

更年前期﹕ 這一時期的女性即使仍有月經，各種更年期的症狀也會開始出現。在此期間，卵巢的雌激素和孕激素產量開始變得不穩定，並且逐漸減少，這就帶來了潮熱和其它各種不適的症狀。更年前期可能會持續四至五年。

更年期﹕ 更年期是指女性最後一次月經結束之後的12個月這段時期，它意味著月經和生育能力將永遠地終止。此時卵巢產生的雌激素會更少，而且不再產生孕激素。更年期通常出現在45到55歲之間。

更年後期﹕更年期之後的日子為更年後期。

Let Nature Smooth Your Transition into Menopause

Women in their forties or fifties often start experiencing irregular periods, sudden hot flashes and mood swings—all signs that your body may be undergoing the natural biological process known as menopausal transition or perimenopause.

Stages of MenopausePerimenopause: When a woman begins experiencing

menopausal symptoms, even though still menstruating. During this time, the ovaries production of estrogen and progesterone begins to fluctuate and decline, which brings about hot flashes and other symptoms. Perimenopause may last four to five years.

Menopause: The permanent end of menstruation and fertility, which is defined as occurring 12 months after the last menstrual period. The ovaries produce much less estrogen and no progesterone. This normally occurs between the ages of 45 and 55.

Postmenopause: The years following menopause.

更年前期的症狀

女性體內雌激素和孕激素水平的自然變化，引發了更年前期的各種不適症狀。另外，某些醫療方法也可能導致雌激素水平的突然下降，比如化療，比如治療乳腺癌的抗雌激素療法，或者手術切除卵巢，這些情況都會使更年前期的不適症狀更加嚴重或使這些症狀出現得更為突然。

更年期的不適症狀包括﹕月經不規則﹑陰道乾澀﹑潮熱﹑睡眠出現障礙﹑情緒易波動﹑煩躁易怒﹑抑鬱﹑焦慮﹑心悸﹑盜汗﹑健忘﹑頭痛﹑小便失禁﹑陰道感染﹑關節疼痛和其它各種疼痛。

腎上腺的重要性

卵巢﹑腎上腺和脂肪細胞，都會為女性提供雌激素。但到了更年期之後，腎上腺和脂肪細胞則成了雌激素的主要來源。

雌激素能夠保護女性遠離心臟病，這大概是因為雌激素能保持血脂的正常並促進血液循環的通暢。所以，雌激素水平一旦下降，罹患心血管疾病的風險也就隨之增加了。

在減少由破骨細胞造成的骨損傷方面，雌激素也發揮著重要的作用。當雌激素水平下降時，骨骼破損的速度比再生的速度快，這時的骨骼就變得脆弱易碎，進而導致了骨質疏鬆症，並增加了骨折的風險，尤其臀部﹑腕部和脊椎等部位更容易骨折。

所以，在更年期之後保持腎上腺的健康，對於女性朋友來說十分重要。

Located on top of each kidney, the adrenal glands are small and triangular. One of their functions is to produce hormones, such as estrogen and adrenaline. Maintaining the health of adrenal glands supports both hormonal activity and the body’s ability to cope with stress.

Today’s poor eating habits and stressful lifestyles, however, mean that many women reach their menopausal years with worn-out adrenal glands. Symptoms of adrenal stress are similar to menpausal stymptoms—nervous tension, depression, irritability, fatigue and unpredictable mood swings. Adaptogenic herbs, such as licorice, improve the body’s response to stress and help to extend the activity of adrenal hormones in the body.

1. Include phytoestrogen-rich plant foods in your diet. Phytoestrogens from plant foods can lower the risk of estrogen-dependent cancers, such as breast cancer. The phytoestrogens fill estrogen receptor sites on cells, keeping cancer-causing estrogen from promoting growth of malignant cells.

2. Vitamin C is important for tissue repair and iron absorption, especially for women approaching menopause. Stress triggers secretion of adrenaline, which can deplete tissues of vitamin C. This, in turn, suppresses immune response. Eat more plant foods rich in vitamin C, such as raspberry and sage.

3. Reduce fat intake to stabilize and maximize hormone activity. Fats store extra estrogen that can lead to many hormone-driven diseases. Avoid red meat, fatty dairy products and fried foods.

4. Eat a healthy diet to support adrenal glands and other glands and to keep active and attractive. Eat vegetable proteins, especially soy foods, instead of meat proteins.

5. Increase fiber intake from whole grains and fresh vegetables. Fiber aids the body in regulating estrogen levels.

6. Eat calcium-rich plant foods like corn, seeds, soy, borccoli and greens. Dairy products are not very good sources of absorbably calcium, and can actually interfere with mineral uptake. They are high in sulfur, which the human body converts into sulfuric acid, raising the blood’s acidic level, which causes calcium to be excreted in urine. Also avoid carbonated drinks, which are loaded with phosphates that also deplete the body of calcium and other minerals.

7. Avoid caffeine, which taxes the adrenal glands and upsets hormonal balance.

8. Avoid refined foods, which have low nutritional value, little or no fiber, and are usually high in fat, sugar and calories.

9. Reduce sugary foods and alcohol to stabilize blood sugar levels and normalize erratic energy levels.

10. Some evidence indicates that women who exercise regularly have fewer hot flashes than those who are more sedentary.

10 Ways to Take Control of Menopausal Problems

21

腎上腺位於每個腎臟的上方，是小三角形的腺體。腎上腺的功能之一是產生荷爾蒙，比如雌激素和腎上腺素。因此，維護腎上腺的健康，有助於維持兩種荷爾蒙的活性，也能夠增強身體的抗壓能力。

然而，當今人們不健康的飲食習慣和充滿壓力的生活方式，使許多女性在進入更年期時腎上腺的功能已經過度損耗。腎上腺壓力的症狀類似於更年期的症狀，如神經緊張﹑抑鬱﹑煩躁易怒﹑易疲勞和毫無徵兆的情緒波動。具有調節功能的草本植物如甘草，能夠提高人體的抗壓能力，並有助於延長體內腎上腺荷爾蒙的活動期。

十 種 方 法 ， 幫 您 控

十種方法，幫您控制更年期的問題

1. 在您的飲食中加入富含植物性雌激素的植物食品。植物食品所含的植物性雌激素能夠降低罹患乳腺癌這類雌激素依賴型癌症的風險。植物性雌激素能佔據細胞雌激素受體的結合位，阻止會引發癌症的雌激素與受體的結合，使惡性細胞的生長受到扼制。

2. 維生素C，是促進組織修復和鐵質吸收的重要物質，而對接近更年期的女性而言，維生素C尤為重要。壓力能觸發腎上腺素的分泌，此反應會消耗體內的維生素C，進而抑制機體的免疫反應。因此應該多攝取如紅莓和鼠尾草這類富含維生素C的食品。

3. 減少脂肪攝入量，以穩定體內荷爾蒙的活性，使其發揮出最大的能量。脂肪會儲存多餘的雌激素，進而導致許多由荷爾蒙引起的疾病。所以應該避免攝入紅肉、高脂乳製品和油炸食品。

4. 通過攝取健康的飲食滋養腎上腺和其它腺體，保持自己的活力和魅力。多吃植物蛋白，特別是大豆製品，以植物蛋白代替動物蛋白。

5. 膳食纖維有助於調節體內雌激素水平，所以應更多地從全穀物和新鮮蔬菜中攝取膳食纖維。

6. 多吃富含鈣質的植物性食品，如玉米、種子、大豆、西蘭花和綠色蔬菜。其實，乳製品不僅不是鈣質的良好來源，還會干擾身體對礦物質的吸收。這是因為乳製品中硫的含量很高，被人體攝入後會轉化為硫酸，進而提高血液的酸度，使鈣質更容易隨著尿液排出體外。此外，還應避免飲用碳酸飲料，因為它們含有大量的磷酸鹽，會消耗體內的鈣質和其它礦物質。

7. 避 免 咖 啡 因 ， 它 會 加 重 腎 上 腺 的 負 荷 並 擾 亂 荷 爾 蒙 的 平衡。

8. 避免吃精加工的食品，這些食品的營養價值都很低，很少含纖維甚至就不含纖維，而脂肪、糖份和卡路里的含量通常卻很高。

9. 減 少 甜 食 和 酒 精 飲 品 的 攝 入 量 ， 從 而 保 持 血 糖 水 平 的 穩定，保持能量水平的平穩。

10. 有證據表明，經常運動的女性比那些久坐少動的女性更少出現潮熱症狀。

22

Chinese Yam: Natural Herbal Support for Women’s Health

Chinese yam (Dioscorea opposita Thunb.), also known as huai shan, is native to China, Japan, Korea and Taiwan. In Traditional Chinese Medicine, it is used to nourish and strengthen the spleen, lungs and kidneys, and is often included in ancient Chinese herbal formulas that address the discomforting symptoms of menopause. Herbalists recommend consuming Chinese yam as a remedy for fatigue decreased appetite, diarrhea, shortness of breath, frequent urination, thirst and perimenopausal symptoms such as night sweats and mood swings.

Neuroprotective: Research results suggest that Chinese yam may help protect against memory-impairment-related neurodegenerative diseases.

Heart Health: Chinese yam appears to have a strong ability to lower high blood pressure, a serious risk factor for heart disease.

Boost Immunity: The polysaccharide YP-1 in Chinese yam can boost immunity by stimulating T-cell proliferation. T-cells are immune cells that seek out and destroy bacteria, viruses and other disease-causing organisms.

Antioxidant Effects: Dioscorin, a soluble viscous protein in Chinese yam, may help delay visible signs of aging with its strong antioxidant effects.

Anti-diabetic: Chinese yam appears to have the potential to reverse insulin resistance caused by taking dexamethoasone, a steroidal anti-inflammatory drug.

Anti-diarrhea: Chinese yam contains large amounts of mucilage, which has a binding and anti-irritation effect that may fight diarrhea.

Anti-cellulite: Potential anti-cellulite properties help the body release glycerol and may thus reduce the amount of fat in the body.Fit Chinese yam into your diet to reap these amazing health benefits!

Sage: A Wise Choice

Drive away bothersome menopausal symptoms with this culinary herb. Sage helps to reduce hot flashes and night sweats. In a first-ever human study of the effects of sage on menopause, women who had at least five hot flashes per day took fresh sage leaves daily for eight weeks. Their hot flashes decreased dramatically!

Phytoestrogens for BalancePhytoestrogens in sage include genistein, daidzen and formononetin, which are helpful for menopausal symptoms caused by low estrogen levels. Apigenin, a flavonoid in sage, has anti-anxiety and estrogenic effects. Sage also includes rosmarinic acid and carnosic acid, which make sage ideal for menopausal women.

NutritiousA 100g serving of sage fulfills 2,143% and 165% of daily vitamin K and calcium requirements, respectively. Menopausal women are 50% less efficient than adolescents in absorbing calcium, which may lead to bone loss. Calcium and vitamin K help build bones. Sage also includes vitamins A and C, and iron.

Boosts Immunity and WellbeingTannins in sage help to improve resistance against infection. Sage has been used to fight fever, flu, indigestion, rheumatic pain and other conditions.

Sage is great nutrition for your health during menopause. Keep a jar with your herbs and spices, and use it often!

23

山藥﹕天然本草植物促進女性健康

山藥(D i o s c o r e a o p p o s i t a T h u n b )，也被稱作淮山，原產於中國﹑日本﹑韓國和台灣。在傳統中醫中﹐山藥主要是用來滋養和強健脾臟﹑肺臟和腎臟﹔而在古代中醫配方中，山藥被用於緩解女性更年期的不適。本草醫師建議人們將山藥當作補品食用，以緩解疲勞﹑食慾不振﹑腹瀉﹑氣短﹑尿頻﹑口渴這些症狀，也可舒解夜間盜汗和情緒波動這些更年期症狀。

保護神經系統﹕研究結果表明，山藥有助於防治與記憶損傷相關的神經退化性疾病。

維護心臟健康﹕高血壓是引發心臟病的重要因素，而山藥在降血壓方面表現出的能力極強。

提昇免疫能力﹕山藥中的多醣體YP–1能刺激T細胞的增殖，進而提高人體的免疫能力。T細胞是一種免疫細胞，它可以搜尋並摧毀細菌﹑病毒和其它致病的微生物。

抗氧化作用﹕山藥所含的薯蕷鹼，是一種可溶的粘性蛋白質，它擁有很強的抗氧化作用，有助於延緩老化跡象的產生。

預防糖尿病﹕山藥具有改變因服用地塞米松(一種類固醇消炎藥)而引起的胰島素抗藥性的潛能。

止瀉﹕山藥中含大量具有粘合和減輕刺激作用的黏液，有助於控制腹瀉。

抵制肥胖﹕山藥具有消除脂肪的潛能，它有助於人體釋放甘油，以此減少體內的脂肪含量。

請今天就把山藥加入到您的飲食中，儘快利用它的這些健康的效益!

鼠尾草﹕明智的選擇

鼠尾草這種廚房中的調味料，具有消解惱人的更年期症狀的作用，它能幫助減少潮熱和夜間的盜汗。在關於鼠尾草對人類更年期的影響的首次研究中，各位每天至少經歷5次潮熱的更年期女性，每天都食用新鮮的鼠尾草葉，八個星期之後，她們的潮熱症狀得到了明顯的減輕。

植物性雌激素促平衡

鼠尾草中包括了染料木黃酮﹑大豆苷元和芒柄花素等植物雌激素，它們都有助於改善因雌激素水平過低而產生的各種更年期症狀。芹菜素，是鼠尾草所含的一種類黃酮，它能夠抗焦慮，也有雌激素的作用。此外，鼠尾草中還含有迷迭香酸和鼠尾草酸，這些都使鼠尾草成為了更年期女性的理想食物。

營養成份

每 100克 的 鼠 尾 草 可 以 為 人 體 提 供 每 天 規 定 攝 取 量 2,143% 的 維 生 素K ， 165% 的 鈣 質 。 更 年 期 女 性 對 鈣 質 的 吸 收 能 力 比 青 少 年 低50%，這可能會導致骨質的流失。而鼠尾草所含的鈣質和維生素K都有助於強健骨骼。鼠尾草還含有維生素A﹑維生素C和鐵質。

提昇免疫力和整體健康

鼠尾草所含單寧酸有助於提高人體的抗感染能力﹐所以﹐鼠尾草常被用來治療發燒﹑流感﹑消化不良﹑風濕痛和其它各種病症。

鼠尾草可在更年期中為您提供豐富的營養﹐所以﹐請在您的調味料中加上一罐鼠尾草並常常取用吧﹗

24

Raspberries: Glow with Good Health During Menopause!

Grab a handful of raspberries for a nutritous healthy snack! They’re not just flavorful, they’re good for you as well.

Hormonal BalanceRich in phytoestrogens, raspberries help maintain hormonal balance and relieve hot flashes and other effects of hormonal imbalance. Raspberry also relaxes and lubricates the uterus, and relieves dryness of the vainal tract during menopause.

High Antioxidant ContentRaspeberries are 50% higher in antioxidant activity than strawberries, and have 10 times the antioxidant activity of tomatoes. Ellagitannins, anthocyanins and vitamin C contribute to antioxidant activity in raspberries.

NutritiousA 100g serving of raspberries fulfills 44% of your daily vitamin C requirement; 34% of the daily requirement for manganese, 26% of your daily fiber requirement; and 10% of your daily vitamin K requirement. Vitamin K aids healthy bone development, and helps fight osteoporosis.

Anthocyanins in raspberries have anti-microbial properties that help prevent overgrowth of bacteria and fungi in the body. Raspberry seeds contain ellagic acid, a phytochemical that fights cancer. Raspberry extract has also been found to suppress cervical cancer cell production.

Raspberries make an excellent choice for nourishment during menopause. Pick some up today at your local store!

Ginkgo: Protect Your Health Against the Effects of Menopause

Menopause is not a disease, but it can have a big impact on health. Protect yourself against the associated problems with healthy plant foods, like ginkgo!

Reduces Risk of Cardiovascular DiseaseLower estrogen levels lead to a higher risk of cardiovascular disease. Ginkgo contains phytoestrogens that help to restore hormonal balance and heart-protective terpenoids, which have antioxidant properties that can help improve blood flow. These terpenoids dilate blood vessels and reduce platelet stickiness. Improving blood circulation to hands and feet also relieves chilliness before hot flashes.

Memory EmpowermentGinkgo eases memory lapses during menopause by improving blood flow to the brain. Scientists found that ginkgo may be useful in therapy for neurodegenerative diseases in postmenopausal women. Studies also indicate that ginkgo is helpful for perimenopausal effects of fatigue, depression and memory problems, and postmenopausal visual or cognitive difficulties.

Enhance ImmunityTraditional Chinese medicine uses ginkgo to enhance immunity, and support heart, brain and lung function. Ginkgo flavonoids have more antioxidant activity than vitamin C, E and beta-carotene to help fight free radical damage. It’s active components include ginkgolies and bilobalide, which can aid the immune system in fighting disease.

Studies show ginkgo extract increases natural killer cell activity, and is anti-cancer due to its ability to improve oxygen delivery throughout the body; oxygenated blood has anti-tumor properties. Ginkgo also contains quercetin, which inhibits extrogen-activated cancers.

Ginkgo is great for anyone, but especially helpful for those going through menopause!

25

紅莓﹕更年期﹐依然煥發健康靚麗的風采﹗

如果想吃一點健康的零食﹐那就抓一把紅莓吧﹗紅莓不僅味道甜美﹐更有益您的健康。

保持荷爾蒙的平衡

紅莓富含植物性雌激素﹐它有助於維護人體荷爾蒙的平衡﹐也能減輕潮熱和各種由荷爾蒙失衡所產生的影響。紅莓也能鬆弛和滋潤子宮﹐改善更年期陰道乾燥的現象。

含巨量抗氧化劑

紅莓的抗氧化活性大約比草莓的高50%﹐是番茄的10倍。紅莓之所以具有抗氧化的活性﹐得益於它所含的鞣花單寧酸﹑花青素和維生素C。

營養成份

每100克紅莓可滿足人體每日維生素C需求量的44%﹑錳需求量的34%﹑纖維需求量的26%﹐以及維生素K需求量的10%。維生素K有助於骨骼的健康發育﹐幫助抵禦骨質疏鬆症。

紅莓所含花青素具有抗微生物的特性﹐能幫助抑制體內細菌和真菌的過度增長。紅莓的種子含鞣花酸﹐這是一種能夠抗癌的植物性營養素。研究還發現﹐紅莓萃取物能夠抑制宮頸癌細胞的滋生。

紅莓是更年期女性補充營養的極佳選擇﹐所以今天就去您家附近的商店買一些紅莓吧﹗

銀 杏 ﹕ 保護您的健康﹐讓您在更年期免受困擾

更年期並不是病，但是卻能對健康產生巨大的影響。銀杏這種有益健康的植物食品，能夠保護您，幫您防禦更年期帶來的相關問題﹗

降低罹患心血管疾病的風險

雌激素水平過低會提高罹患心血管疾病的風險。銀杏所含的植物性雌激素能夠幫助女性恢復體內荷爾蒙的平衡，它含的萜類化合物則能保護心臟的健康。具有抗氧化性能的萜類化合物能擴張血管，降低血小板的粘稠度，從而促進血液循環。而改善手腳的血液循環，能減輕潮熱前手腳冰涼的症狀。

增強記憶力

銀杏能夠促進血液流向大腦，從而改善更年期記憶力消退的問題。研究人員發現，銀杏可能有助於治療更年後期女性的神經退行性疾病。也有研究表明，銀杏有助於緩解女性更年前期的疲勞﹑抑鬱和記憶力下降的問題，也能改善更年後期的視力退化或認知困難這些問題。

強化免疫能力

銀杏在傳統中醫中常被用於增強免疫力，維護心﹑腦和肺的功能。銀杏所含類黃酮的抗氧化活性比維生素C﹑

維 生 素 E 和 β – 胡 蘿 蔔 素 更 高 ， 可 幫 助 抵 制 自 由 基 造成的傷害。銀杏含有的活性化合物如銀杏內脂和白果內

脂，能幫助免疫系統對抗疾病。

研究顯示，銀杏萃取物能夠提高自然殺手細胞的活性，並且還有抗癌的功效–因為它具有促進氧氣輸送至全身的能力，而含氧血具有抗腫瘤的特性。銀杏中還含有槲皮苷﹐可以抑制由雌激素激活的癌症。

銀 杏 有 益 於 每 一 個 人 ， 可 對 於 正 在 經 歷 更 年 期 的 女 性 來說，它更是特別地有用﹗

26

Licorice: Sweet News for Menopausal Blues

Licorice (Glycyrrhiza glabra) has been used for food and medicine for thousands of years. It contains over 334 potentially healing substances, including phytoestrogens, phytosterols, flavonoids, isoflavonoids, chalcones and saponins. It’s main active conponent—glycyrrhizin—is about 50 times sweeter than sugar.

Licorice relieves these menopausal symptoms

• Hot flashes

• Fatigue

• Irritability

• Memory problems

PhytoestorgensPhytoestrogens have weak estrogenic-like effects on the human body. Licorice contains the phytoestrogens daidzein, daidzin, genistein, formononetin, ononin, coumestrol, coumarin and beta-sitosterol, among others.

AdaptogenMenopausal symptoms worsen under stress. As an adaptogen, licorice improves the body’s response to stress and helps maintain normal levels of cortisol, a stress-fighting adrenal hormone.

Adrenal SupportPost-menopause, adrenal glands provide a source of estrogen for the body. Licorice enables adrenally produced hormones to work for longer periods.

Licorice’s isoflavonoids and glycyrrhetinic acid help balance estrogen levels by stopping progesterone from breaking down, leaving more available for the body’s cells.

Licorice flavonoids, such as glabridin and glabrene, have antioxidant activity to fight free radical damage.

Eat your licorice with the knowledge that you are helping support your body’s nutritional needs.

27

甘草﹕更年期抑鬱的甜蜜解藥

甘草(Glycyrrhiza g labra)被當作食物和藥物食用已有幾千年。它含有超過334種具有治療效益的成份，包括植物性雌激素﹑植物固醇﹑類黃酮﹑異黃酮﹑查爾酮和皂甙。它的主要活性成份甘草素，比食糖甜50倍。

甘草可以改善以下這些更年期問題

• 潮熱

• 疲倦

• 易怒

• 記憶力消退

植物性雌激素

植 物 性 雌 激 素 在 人 體 中 發 揮 著 微 弱 的 類雌激素作用。甘草中含有大豆苷元﹑大豆苷 ﹑ 染 料 木 黃 酮 ﹑ 芒 柄 花 黃 素 ﹑ 芒 柄 花甙﹑擬雌內脂﹑香豆素和β–穀甾醇等植物性雌激素。

適應原

在壓力之下，女性更年期的症狀會加重。具有適應原特性的甘草，可以提高人體的抗壓能力，維持體內皮脂醇(一種對抗壓力的腎上腺荷爾蒙)水平的正常。

維護腎上腺

在更年後期，腎上腺依然是雌激素的主要來源。甘草能使腎上腺分泌荷爾蒙的時間更長。

甘草所含的異黃酮和甘草次酸能夠阻止孕激素的分解，讓人體細胞能獲得更多的孕激素，以此維持體內雌激素水平的平衡。甘 草 所 含 的 類 黃 酮 如 光 甘 草 定 和 光 甘 草素，都具有抗氧化的活性，能夠防止自由基的傷害。

就此﹐您了解了甘草的多重效益﹐所以，請吃掉它們﹐為自己補充身體所需的營養。

28

Is It All in the Genes?

1. How to live longer and better. The Straits Times-Mind Your Body. 20 Aug 2009.2. Fraser GE, Shavlik DJ. Ten years of life: Is it a matter of choice? Arch Intern Med. 2001 Jul 9;161(13):1645-52.3. World Health Day 2012. World Health Organization. http://www.who.int/world-health-day/2012/toolkit/background/en/index.html4. Sebastiani P. et al. Whole genome sequences of a male and female supercentenarian, ages greater than 114 years. Front Genet. 2011;2:90.

Epub 2012 Jan 3.5. Iannitti T, Palmieri B. Inflammation and genetics: an insight in the centenarian model. Hum Biol. 2011 Aug;83(4):531-59. Review. 6. Stankiewicz W, Stasiak-Barmuta A. [Aging of the immune system]. Pol Merkur Lekarski. 2011 May;30(179):377-80. Review. Polish. 7. Whitman, Deborah B. The Immunology of Aging. Updated March 1999. http://www.csa.com/discoveryguides/archives/immune-aging.php 8. Morris, Patrick. Cleaning out the System for the New Year. 15 December 2011. http://www.nutraceuticalsworld.com/blog/formulation/2011-12-15/

cleaning-out-the-system-for-the-new-year9. Saputo, Len and Faass, Nancy. (2002). Boosting immunity: balancing your body’s ecology for maximum health. New World Library: California,

USA.10. Page, Linda. (2008). Healthy Healing’s detoxification: programs to cleanse, purify & renew. Healthy Healing Enterprises LLC: California, USA.11. Bradstreet, Karen. Herbs for Detoxification. (1997). Woodland Publishing, Inc.: Utah, USA.

Kumazasa

1. Kumazasa. Planet Botanic Canada. http://www.planetbotanic.ca/fact_sheets/japanese_herbs/kumazasa.htm2. Ohrnberger, Dieter. The Bamboos of the World: Annotated Nomenclature and Literature of the Species and the Higher and Lower Taxa. (1999).

Elsevier Science B.V.: Amsterdam. 3. Linda Inoki. (2004, December 2). Kuma-zasa (Dwarf bamboo). The Japan Times Online. http://www.japantimes.co.jp/text/fe20041202li.html4. Zong Ye (Indocalamus Leaves). Cultural China. http://characters.cultural-china.com/77hz154.html5. Hirose K. et al. In vivo evaluation of Kumazasa extract and chitosan films containing the extract against deep skin ulcer model in rats. Biol Pharm

Bull. 2007 Dec;30(12):2406-11.6. Shirotake, Shoichi et al. Screening Bactericidal Action of Cytoplasm Extract from Kumazasa Bamboo (Sasa veitchii) Leaf against Antibiotics-

Resistant Pathogens such as MRSA and VRE Strains. J.B.B., 1(3): 080-085. (2009).7. Kurosaki Y. et al. Usefulness of extract from Sasa veitchii for influenza A virus infection. http://elsevier.conference-services.net/

resources/247/2020/pdf/ANTI2010_0061.pdf8. Vitamin K. University of Maryland Medical Center. http://www.umm.edu/altmed/articles/vitamin-k-000343.htm9. Gallstones. National Digestive Diseases Information Clearinghouse. http://digestive.niddk.nih.gov/ddiseases/pubs/gallstones/10. 鍾文訓：《山白竹（劍竹）藥效療法》，台灣：新時代出版社。

11. Shelton, Herbert M. Hygienic System Vol. II – Orthotrophy. Health Research Books.12. Stomatitis: Types, Symptoms, Causes and Treatment. WebMD. http://www.webmd.com/oral-health/stomatitis-causes-treatment

Ashitaba

1. Kimura Y, Baba K. Antitumor and antimetastatic activities of Angelica keiskei roots, part 1: Isolation of an active substance, xanthoangelol. Int J Cancer. 2003 Sep 1;106(3):429-37.

2. Kimura Y, Taniguchi M, Baba K. Antitumor and antimetastatic activities of 4-hydroxyderricin isolated from Angelica keiskei roots. Planta Med. 2004 Mar;70(3):211-9.

3. Nishimura R. et al. Isobavachalcone, a chalcone constituent of Angelica keiskei, induces apoptosis in neuroblastoma. Biol Pharm Bull. 2007 Oct;30(10):1878-83.

4. Akihisa T. et al. Chalcones and other compounds from the exudates of Angelica keiskei and their cancer chemopreventive effects. J Nat Prod. 2006 Jan;69(1):38-42.

5. Kimura Y. New anticancer agents: in vitro and in vivo evaluation of the antitumor and antimetastatic actions of various compounds isolated from medicinal plants. In Vivo. 2005 Jan-Feb;19(1):37-60.

6. Shinsaku Takaoka et al. Chalcones from Angelica keiskei Induce Apoptosis in Stomach Cancer Cells. Journal of Herbs, Spices & Medicinal Plants. Vol. 14, Iss. 3-4, 2008.

7. Akihisa T. et al. 4-Hydroxyderricin from Angelica keiskei roots induces caspase-dependent apoptotic cell death in HL60 human leukemia cells. J Oleo Sci. 2011;60(2):71-7.

8. Okuyama T. et al. Anti-tumor-promotion by principles obtained from Angelica keiskei. Planta Med. 1991 Jun;57(3):242-6.9. Hashimoto K. et al. In vitro induction of the anticarcinogenic marker enzyme, quinone reductase, in human hepatoma cells by food extracts.

Cancer Lett. 2002 Jun 6;180(1):1-5.10. Yang Meng, Jinyi Zhong, He Sun. Effect of Angelica keiskei chalcone on the expression of apoptosis-regulating proteins of mice hepatocarcinoma

cells. The Chinese-German Journal of Clinical Oncology, Vol. 10, No. 6. (1 June 2011), pp. 325-327.11. Aoki N. et al. C-geranylated chalcones from the stems of Angelica keiskei with superoxide-scavenging activity. J Nat Prod. 2008 Jul;71(7):1308-

10. Epub 2008 Jun 18.12. Nobuwa Aoki and Shinji Ohta. Ashitabaol A, a new antioxidative sesquiterpenoid from seeds of Angelica keiskei. Tetrahedron Letters. 30 June

2010; 51(26):3449-3450.13. Nakata Koji and Baba Kimie. Histamine release inhibition activity of Angelica keiskei. Nat Med. 2001; 55(1):32-34.14. Kawabata K. et al. Prenylated chalcones 4-hydroxyderricin and xanthoangelol stimulate glucose uptake in skeletal muscle cells by inducing

GLUT4 translocation. Mol Nutr Food Res. 2011 Mar;55(3):467-75. doi: 10.1002/mnfr.201000267. Epub 2010 Oct 11.15. Enoki T. et al. Antidiabetic activities of chalcones isolated from a Japanese Herb, Angelica keiskei. J Agric Food Chem. 2007 Jul 25;55(15):6013-

7. Epub 2007 Jun 21. 16. Ohnogi Hiromu et al. Antidiabetic effect and safety of long-term ingestion of “Ashitaba” (Angelica keiskei) Powder containing Chalcone (4HD) on

borderline mild hyperglycemia. Yakuri to chiryo. 2007;35(6):647-660.17. Christopher Backing. (2006, July 8). Takara Bio, Okayama University Jointly Confirm That Angelica Utilis Promotes Bone Formation And Increases

Bone Mass. Medical News Today. Retrieved from http://www.medicalnewstoday.com/releases/46706.php

Re

fere

nc

es

29

18. T. Hara et al. Effect of Angelica keiskei on Tibial Bone Volume in Osteopenia. http://iadr.confex.com/iadr/japan05/techprogram/abstract_73292.htm19. Ohkura N. et al. Xanthoangelols isolated from Angelica keiskei inhibit inflammatory-induced plasminogen activator inhibitor 1 (PAI-1) production.

Biofactors. 2011 Nov-Dec;37(6):455-61. doi: 10.1002/biof.187. Epub 2011 Oct 28. 20. Kim, T.H. et al. Effects of Angelica keiskei Koidzumi and Turmeric Extract Supplementation on Serum Lipid Parameters in Hypercholesterolemic

Diet or P-407-Induced Hyperlipidemic Rats. Journal of The Korean Society of Food Science and Nutrition. 2008 Jun;37(6): 708-713.21. Matsuura M. et al. Artery relaxation by chalcones isolated from the roots of Angelica keiskei. Planta Med. 2001 Apr;67(3):230-5.22. Navarra, Tova. The Encyclopedia of Vitamins, Minerals and Supplements (2nd Edition). 2004. Facts on File, Inc: New York, USA.23. Sugii M. et al. Xanthoangelol D isolated from the roots of Angelica keiskei inhibits endothelin-1 production through the suppression of nuclear

factor-kappaB. Biol Pharm Bull. 2005 Apr;28(4):607-10. 24. Ogawa H, Ohno M, Baba K. Hypotensive and lipid regulatory actions of 4-hydroxyderricin, a chalcone from Angelica keiskei, in stroke-prone

spontaneously hypertensive rats. Clin Exp Pharmacol Physiol. 2005 Jan-Feb;32(1-2):19-23.25. Ogawa, H., Nakamura, R. and Baba, K. (2005). Beneficial effect of laserpitin, a coumarin compound from Angelica keiskei, on lipid metabolism

in stroke-prone spontaneously hypertensive rats. Clinical and Experimental Pharmacology and Physiology, 32: 1104–1109. 26. Nagata J, Morino T, Saito M. Effects of dietary Angelica keiskei on serum and liver lipid profiles, and body fat accumulations in rats. J Nutr Sci

Vitaminol (Tokyo). 2007 Apr;53(2):133-7. 27. Bernstein H. et al. Bile acids as carcinogens in human gastrointestinal cancers. Mutat Res. 2005 Jan;589(1):47-65. Review. 28. AskDrSears.com. 12 Dietary Changes that Will Lower Your Cancer Risk. http://www.askdrsears.com/topics/family-nutrition/anticancer/12-

dietary-changes-will-lower-your-cancer-risk29. Murakami S. et al. Inhibition of gastric H+, K(+)-ATPase by chalcone derivatives, xanthoangelol and 4-hydroxyderricin, from Angelica keiskei

Koidzumi. J Pharm Pharmacol. 1990 Oct;42(10):723-6.30. Inamori Y. et al. Antibacterial activity of two chalcones, xanthoangelol and 4-hydroxyderricin, isolated from the root of Angelica keiskei

KOIDZUMI. Chem Pharm Bull (Tokyo). 1991 Jun;39(6):1604-5. 31. Japan Bio Science Laboratory Co., Ltd. Ashitaba Polyphenol (Chalcone). http://www.jbsl-net.com/english/products/products05.html32. K. Baba, M. Taniguchi and K. Nakata. Studies on Angelica keiskei “Ashitaba”. Foods & Food Ingredients J. Jpn. 178 (1998), pp. 52–60.33. Li L. et al. (2009) Characterisation, extraction efficiency, stability and antioxidant activity of phytonutrients in Angelica keiskei. Food Chemistry

115(1):227-23.2.34. Kwon D. et al. Antioxidant and antigenotoxic activities of Angelica keiskei, Oenanthe javanica and Brassica oleracea in the Salmonella mutagenicity

assay and in HCT116 human colon cancer cells. Biofactors. 2006;26(4):231-44.

Platycodon Root

1. Navarra, Tova. (2004). The Encyclopedia of Vitamins, Minerals, and Supplements. USA: Infobase Publishing.2. Foster, Steven and Yue, Chongxi. (1992). Herbal Emissaries: Bringing Chinese Herbs to the West: a Guide to Gardening, Herbal Wisdom, and

Well-being. USA: Healing Arts Press. 3. Hou, Joseph P and Jin, Youyu. (2005). The Healing Power of Chinese Herbs and Medicinal Recipes. USA: The Haworth Integrative Healing Press. 4. Platycodon grandiflorus. Plants For A Future. http://www.pfaf.org/user/Plant.aspx?LatinName=Platycodon+grandiflorus5. World Health Organization. (1999). WHO Monographs on Selected Medicinal Plants, Volume 1. Malta: World Health Organization.6. Zheng J et al. Antihyperglycemic effects of Platycodon grandiflorum (Jacq.) A. DC. extract on streptozotocin-induced diabetic mice. Plant Foods

Hum Nutr. 2007 Mar;62(1):7-11. 7. Insulin Basics. American Diabetes Association. http://www.diabetes.org/living-with-diabetes/treatment-and-care/medication/insulin/insulin-

basics.html8. Ahn YM et al. Platycodon grandiflorum modifies adipokines and the glucose uptake in high-fat diet in mice and L6 muscle cells. J Pharm

Pharmacol. 2012 May;64(5):697-704. Epub 2012 Feb 7.9. Han LK et al. Saponins from Platycodi radix ameliorate high fat diet-induced obesity in mice. J Nutr. 2002 Aug;132(8):2241-5.10. Zhao HL et al. Antiobese and hypolipidemic effects of platycodin saponins in diet-induced obese rats: evidences for lipase inhibition and calorie

intake restriction. Int J Obes (Lond). 2005 Aug;29(8):983-90.11. Han SB et al. Polysaccharide isolated from the radix of Platycodon grandiflorum selectively activates B cells and macrophages but not T cells. Int

Immunopharmacol. 2001 Oct;1(11):1969-78.12. Choi CY et al. Augmentation of macrophage functions by an aqueous extract isolated from Platycodon grandiflorum. Cancer Lett. 2001 May

10;166(1):17-25.13. Lee JY, Hwang WI, Lim ST. Antioxidant and anticancer activities of organic extracts from Platycodon grandiflorum A. De Candolle roots. J

Ethnopharmacol. 2004 Aug;93(2-3):409-15.

Have a Happy Menopause

1. Menopause. MayoClinic.com. 23 July 2009. http://www.mayoclinic.com/health/menopause/DS001192. Menopause. MedlinePlus. Updated: 11Sep2010. http://www.nim.nih.gov/medlineplus/ency/article/000894.htm 3. Menoapuse. PubMed Health. Last reviewed: 11 Sep 2010. http://www.ncbi.nim.nih.gov/pubmedhealth/PMH0001896/4. Menoapuse. U.S. National Institute on Aging. Last updated: 20 Apr 2010. http://www.nia.nih.gov/healthinformation/publications/menopause.htm5. Page, Linda R. Menopause & Osteoporosis: Taking Control of Your Life Change. (1998). Healthy Healing, Inc.: California, USA.6. Dennerstein, Lorraine and Shelley, Julia. A Woman’s Guide to Menopause and Hormone Replacement Therapy. (1998). American Psychiatric

Press, Inc.: Washington, USA.7. Breast Cancer: American Cancer Society. Last revised: 9 Feb 2011. http://www.cancer.org/cancer/breastcancer/detailedguide/breast-cancer-

risk-factors

30

Chinese Yam

1. Wild Yam. American Cancer Society, Inc. Last revised: 28 November 2008. http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/HerbsVitaminsandMinerals/wild-yam

2. Zhanwen, Liu. Essentials of Chinese Medicine, Volume 2. (2009). Springer: London; New York. 3. Shiu-ying, Hu. Food Plants of China. (2005). Chinese University Press: Hong Kong.4. Mayo, Joseph L., MD, FACOG. A Natural Approach to Menopause, Clinical Nutrition Insights. Vol. 5, No. 7, CNI507 7/97.5. Yang M.H. et al. Neuroprotective effects of Dioscorea opposita on scopolamine-induced memory impairment in in vivo behavioral tests and in

vitro assays. J Ethnopharmacol. 2009 Jan 12;121(1):130-4. Epub 2008 Oct 22. 6. Ma C, Wang W, Chen YY, Liu RN, Wang RF, Du LJ. Neuroprotective and antioxidant activity of compounds from the aerial parts of Dioscorea

opposita. J Nat Prod. 2005 Aug;68(8):1259-61. 7. Wang, S., Yu, J., Liu, H. & Chen, W. Characterization and preliminary lipid-lowering evaluation of starch from Chinese yam. Food Chem. doi:

10.1016/j.foodchem.2007.10.059 (2007).8. Gameiro C, Romao F. Changes in the immune system during menopause and aging. Front Biosci (Elite Ed). 2010 Jun 1;2:1299-303. Review.9. Guohua Z. et al. Structural features and immunological activity of a polysaccharide from Dioscorea opposita Thunb roots. Carbohydrate Polymers

(Aug 2005), 61(2):pp125-131.10. GH Zhao, ZX Li, ZD Chen. Structural analysis and antitumor activity of RDPS-I polysaccharide from Chinese yam. Acta Pharmaceutica Sinica.

2003, 38(1): 37-41.11. Nagai T, Nagashima T. Functional properties of dioscorin, a soluble viscous protein from Japanese yam (Dioscorea opposita Thunb.) tuber

mucilage Tororo. Z Naturforsch C. 2006 Nov-Dec;61(11-12):792-8. 12. Gao X, Li B, Jiang H, Liu F, Xu D, Liu Z. Dioscorea opposita reverses dexamethasone induced insulin resistance. Fitoterapia. 2007 Jan;78(1):12-

5. Epub 2006 Sep 23. 13. Cals-Grierson MM. Modulation of activity of the adipocyte aquaglyceroporin channel by plant extracts. Int J Cosmet Sci. 2007 Feb;29(1):7-14.14. Bai B. et al. [Studies on chemical constituents of Dioscorea opposita]. Zhongguo Zhong Yao Za Zhi. 2008 Jun;33(11):1272-4. Chinese. 15. Sautour M, Mitaine-Offer AC, Miyamoto T, Wagner H, Lacaille-Dubois MA. A new phenanthrene glycoside and other constituents from Dioscorea

opposita. Chem Pharm Bull (Tokyo). 2004 Oct;52(10):1235-7. 16. Spirduso, Waneen Wyrick, Francis, Karen L. and MacRae, Priscilla G. Physical Dimensions of Aging (2nd Ed.). (2005). Human Kinetics: USA.

Sage

1. Lobo, Rogerio A. Treatment of the Postmenopausal Woman: Basic and Clinical Aspects. USA: Academic Press, 2007.2. Mars, Brigitte. The Desktop Guide to Herbal Medicine: The Ultimate Multidisciplinary Reference to the Amazing Realm of Healing Plants, in a

Quick-study, One-stop Guide. Accessible Publishing Systems, 2008. 3. Levin, Pamela. The Female Hormone Journey. USA: Lulu.com, 2005.4. Beckham, Nancy. Natural Therapies for Menopause: Practical, Positive Advice on Diet, Exercise, Herbal Remedies, Osteoporosis, Hormones,

Emotional Problems, and Much More! USA: McGraw-Hill Professional, 2002. 5. Lieberman, Shari. Get Off the Menopause Roller Coaster: Natural Solutions for Mood Swings, Hot Flashes, Fatigue, Anxiety, Depression, and

Other Symptoms. USA: Penguin, 2000.6. Bommer S et al. First time proof of sage's tolerability and efficacy in menopausal women with hot flushes. Adv Ther. 2011 Jun;28(6):490-500. 7. Jones, Tristesse et al. Pharmacological activities of extracts of Salvia officinalis L. leaves used by the Lumbee Tribe of North Carolina for the

treatment of menopause. http://2011.botanyconference.org/engine/search/index.php?func=detail&aid=538. www.nutritiondata.com9. Cotterchio, Michelle et al. Dietary Phytoestrogen Intake Is Associated with Reduced Colorectal Cancer Risk. J. Nutr. December 1, 2006 vol. 136

no. 12 3046-3053.10. Thanos J et al. Adolescent dietary phytoestrogen intake and breast cancer risk (Canada). Cancer Causes Control. 2006 Dec;17(10):1253-61.11. Verheus, Martijn et al. Plasma Phytoestrogens and Subsequent Breast Cancer Risk. Journal of Clinical Oncology, Vol 25, No 6 (February 20),

2007: pp. 648-655. 12. Hedelin M et al. Dietary phytoestrogens and the risk of ovarian cancer in the women's lifestyle and health cohort study. Cancer Epidemiol

Biomarkers Prev. 2011 Feb;20(2):308-17.13. Suzuki R et al. Dietary lignans and postmenopausal breast cancer risk by oestrogen receptor status: a prospective cohort study of Swedish

women. Br J Cancer. 2008 Feb 12;98(3):636-40.14. Zhao E and Mu Qing. Phytoestrogen Biological Actions on Mammalian Reproductive System and Cancer Growth. Sci Pharm. 2011 March; 79(1):

1–20.

Raspberries

1. Lieberman, Shari. Get Off the Menopause Roller Coaster: Natural Solutions for Mood Swings, Hot Flashes, Fatigue, Anxiety, Depression, and Other Symptoms. (2000). Avery: New York, USA.

2. Brown, Ellen and Walker, Lynn. Menopause and Estrogen: Natural Alternatives to Hormone Replacement Therapy. (1996). Frog, Ltd. Books: California, USA.

3. www.nutritiondata.com4. Whiting, Steven. Healthy Living Made Easy: The Only Things You Need to Know about Diet, Exercise and Supplements. (2007). Morgan James

Publishing: New York, USA.5. Ross HA et al. Antiproliferative activity is predominantly associated with ellagitannins in raspberry extracts. Phytochemistry. 2007 Jan;68(2):218-28. 6. Rajasekaran A et al. Nutraceuticals as therapeutic agents: A Review. Research J. Pharm. and Tech. 1(4): Oct.-Dec. 2008.7. Rao AV, Snyder DM. Raspberries and human health: a review. J Agric Food Chem. 2010 Apr 14;58(7):3871-83.8. Beekwilder J et al. Identification and dietary relevance of antioxidants from raspberry. Biofactors. 2005;23(4):197-205.9. Raspberries.The George Mateljan Foundation. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=3910. Schep, Raymond A. Eat Right for Life: How Healthy Foods Can Keep You Living Longer, Stronger and Disease-Free. (2010). Krause Publications: USA.11. Tabor, Aaron. Fight Now: Eat and Live Proactively Against Breast Cancer. (2009).12. I Mattisson et al. Intakes of plant foods, fibre and fat and risk of breast cancer – a prospective study in the Malmö Diet and Cancer cohort. Br J

Cancer. 2004 January 12; 90(1): 122–127.

31

Ginkgo

1. Ginkgo. http://www.phytochemicals.info/plants/ginkgo.php2. Demetre, Danna. The Menopause Guide. (2009). Baker Books: Michigan, USA.3. Oh SM, Kim HR, Chung KH. Effects of Ginkgo biloba on in vitro osteoblast cells and ovariectomized rat osteoclast cells. Arch Pharm Res. 2008

Feb;31(2):216-24.4. Shi C. et al. Bilobalide Protects Mitochondrial Function in Ovariectomized Rats by Up-regulation of mRNA and Protein Expression of Cytochrome

c Oxidase Subunit I. J Mol Neurosci. 2010 May 20.5. Elsabagh S, Hartley DE, File SE. Limited cognitive benefits in Stage +2 postmenopausal women after 6 weeks of treatment with Ginkgo biloba.

J Psychopharmacol. 2005 Mar;19(2):173-81.6. Ginkgo biloba. University of Maryland Medical Center. http://www.umm.edu/altmed/articles/ginkgo-biloba-000247.htm7. Rosano GM et al. Menopause and cardiovascular disease: the evidence. Climacteric. 2007 Feb;10 Suppl 1:19-24.8. Balch, Phyllis A. Prescription for Herbal Healing: An Easy-To-Use A-Z Reference to Hundreds of Common Disorders And Their Herbal Remedies.

(2002). Penguin: New York, USA.9. Ronzio, Robert A. The Encyclopedia of Nutrition and Good Health. (2003). Infobase Publishing: New York, USA. 10. Smith, Jim. Functional Food Product Development. (2010). John Wiley and Sons: United Kingdom. 11. Matsushima H, Morimoto K. The modulation of immunological activities in human NK cells by extracts of ginkgo. Environ Health Prev Med. 2009

Nov;14(6):361-5. 12. Lieberman, Shari. Get Off the Menopause Roller Coaster: Natural Solutions for Mood Swings, Hot Flashes, Fatigue, Anxiety, Depression, and

Other Symptoms. (2000). Penguin: USA.

Licorice

1. Siple, Molly and Gordon, Deborah. Menopause the Natural Way. (2001). John Wiley and Sons, Inc: New York, USA.2. Dennerstein, Lorraine and Shelley, Julia. A woman's guide to menopause and hormone replacement therapy. (1998). American Psychiatric Press,

Inc.: Washington D.C., USA.3. Olivier, Suzannah. Natural Hormone Balance. (2003). Woodland Publishing: Utah, USA.4. Fatemeh Nahidi, Elham Zare, Faraz Mojab, Hamid Alavi Majd. The effect of Licorice root extract on hot flashes in menopause. Pajoohandeh

Journal, 2011; 16 (1) :11-17.5. Ibrahim Khalaf et al. HPLC-MS Study of Phytoestrogens from Glycyrrhiza glabra. Farmacia, 2010, Vol. 58, 1: 89-94.6. Hudson, Tori and Northrup, Christiane. Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine. (1999).

McGraw-Hill Professional: Illinois, USA.7. Asl MN, Hosseinzadeh H. Review of pharmacological effects of Glycyrrhiza sp. and its bioactive compounds. Phytother Res. 2008 Jun;22(6):709-

24. Review. 8. Stengler, Angela and Stengler, Mark. Your Menopause, Your Menotype: Find Your Type and Free Yourself from the Symptoms of Menopause.

(2003). Avery: New York, USA.9. Jones, M.L. and Eichenwald, T. Menopause For Dummies, Pocket Edition. (2010). Wiley Publishing, Inc.: Indiana, USA. 10. Beckham, Nancy. Natural Therapies for Menopause. (2001). McGraw-Hill Professional: USA.11. Kimes, Joanne and Ambrose, Elaine. Menopause Sucks: What to Do When Hot Flashes and Hormones Make You and Everyone Else Miserable.

(2008). Adams Media: Massachusetts, USA. 12. Dennerstein, Lorraine and Shelley, Julia. A Woman's Guide to Menopause and Hormone Replacement Therapy. (1998). American Psychiatric

Press, Inc.: Washington D.C., USA.13. McAllister, Rallie. Riding for Life: A Horsewoman's Guide to Lifetime Health & Fitness. (2007). Eclipse Press: Lexington KY, USA.14. Levett, Carolyn. Reclaim Your Life - Your Guide to Aid Healing of Endometriosis. (2008). www-endo-resolved.com.15. Dhingra D. et al. Memory enhancing activity of Glycyrrhiza glabra in mice. J Ethnopharmacol. 2004 Apr;91(2-3):361-5. 16. Simons R. et al. Agonistic and antagonistic estrogens in licorice root (Glycyrrhiza glabra). Anal Bioanal.