Herbs as antioxidants in disease prevention and healthy lifestyle

¶ … role of disease prevention through herbs and diet, and what constitutes a healthy lifestyle. Just about everyone knows that diet and exercise play a vital role in overall good health. Just about everyone knows that fresh fruits and vegetables should play an important role in a healthy diet. However, studies indicate that fresh herbs can also play a crucial role in a healthy diet, and may help prevent certain diseases and illnesses.

To biologists, herbs are any plant that is not woody and dies at the end of the season. However, to most people, herbs are special plants with aromatic properties that add flavor and appeal to foods and recipes. However, herbs have also been used medicinally for centuries, and new studies show that many herbs may help prevent many different types of diseases and conditions; from Alzheimer's disease to heart disease, and that they should be an important part of a healthy diet and lifestyle.

Free Radicals and Antioxidants

Free radicals occur in the minutest areas of the human body -- in the atoms that make up the cells of the body. When atoms join together they form bonds, and weak bonds that break allow free radicals to escape. Free radicals are dangerous because they are extremely unstable and the move fast. They need an electron to help them become stable, so they usually attack the nearest molecule to steal its electron. The editors of a health Web site note, "When the 'attacked' molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once the process is started, it can cascade, finally resulting in the disruption of a living cell" (Editors). The release of some free radicals is normal, and sometimes, the body uses them to fight bacteria and viruses. The editors continue, "However, environmental factors such as pollution, radiation, cigarette smoke and herbicides can also spawn free radicals" (Editors). Damage from free radicals happens when far too many are produced, and there are no antioxidants available to control them. Free radicals also increase as a person ages.

Antioxidants are present in Vitamin sC and E, and antioxidants help control free radicals. The editors note, "Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-'stealing' reaction. The antioxidant nutrients themselves don't become free radicals by donating an electron because they are stable in either form" (Editors). Antioxidants also may help prevent diseases such as heart disease and caner, too. Thus, antioxidants are vital in maintaining good health throughout life, and many herbs are high in antioxidants, making them an excellent choice in a healthy diet.

Herbs and Prevention

Most people that understand the relationship of free radicals and antioxidants know that many fruits, berries, and vegetables contain important amounts of free radicals. However, news studies indicate herbs may be an even better source of antioxidants than previously thought. Another author notes, "The study revealed that many popular herbs are a great natural source of natural antioxidants, compounds that play an important role in neutralizing free radicals. In fact, the total phenolic contents of many herbs in the study were higher than those reported for berries, fruits, and vegetables" (Forristal). Of course, like other sources of antioxidants, some types of herbs carry more antioxidants than others. Author Forristal continues, "The culinary herbs with the highest antioxidant activities are the oreganos, which belong in the mint family (Lamiaceae). In fact, this study showed that their extremely high phenolic content and oxygen radical absorbance capacity (or ORAC) make their total antioxidant activities higher than tocopherol (found in vitamin E)" (Forristal). Oreganos are extremely easy to grow in the home garden, and in most climates, they will over winter very easily, so gardeners can enjoy oreganos and other herbs throughout the growing season. However, oreganos are not the only herbs that help prevent diseases and illness.

Turmeric is another herb that studies have discovered can prevent a number of diseases. The active ingredient in turmeric is "curcumin," and it has been shown to have strong healing properties. Another author notes, "According to a small 2006 clinical trial conducted by the Johns Hopkins University School of Medicine, curcumin can help shrink precancerous lesions known as colon polyps, when taken with a small amount of quercetin, a powerful antioxidant found in onions, apples, and cabbage" (Kalish). Turmeric is also thought to help prevent Alzheimer's disease, and ease the pain of arthritis, as well. Turmeric is found in most curry powders, and on its own, as well. Doctors recommend adding about 400 mg of the herb to a daily diet to gain the health benefits (Kalish).

Another popular herb, rosemary, may help reduce the risk of some kinds of cancers, although studies have not been conducted on humans. When broiling or frying meats, HCAs can occur, which have been linked to several types of cancers. Rosemary helps destroy these HCAs, so marinating meat in rosemary is a great preventative measure. Author Kalish states, "Rosemary contains carnosol and rosemarinic acid, two powerful antioxidants that destroy the HCAs" (Kalish). It is also extremely effective when combined with other healthy herbs, such as oregano or garlic.

Sometimes, herbs gain a reputation for healing through folk wisdom, and ginger is one of those herbs. Moms have often said it soothes upset stomachs, and there is proof that is the case. Kalish remarks, "In one study of cruise ship passengers traveling on rough seas, 500 mg of ginger every 4 hours was as effective as Dramamine, the commonly used OTC motion-sickness medication. I n another study, where subjects took 940 mg, it was even more effective than the drug" (Kalish). However, ginger also helps regulate blood flow, which could lead to lower blood pressure. It is also an anti-inflammatory, so it can help arthritis pain and help prevent some types of cancer, such as ovarian cancer (Kalish).

St. John's wort may not be an herb that many people think of growing in their herb gardens, but perhaps it should be. Research shows that it can relieve anxiety and mild to moderate depression, and it does it without the side effects that many prescription anti-depression medications tend to offer. The herb contains melatonin, the hormone that regulates a body's sleep-wake cycles; it increases amounts of the body's own melatonin, which can help improve sleep. Doctors recommend taking 300 mg of a St. John's wort supplement that includes at least 0.3% hypericin (the active ingredient), three times a day (Kalish).

One of the most popular herbs is garlic, and it is used in a variety of recipes, so it is easy to incorporate in a healthy diet. Studies indicate that eating a large amount of garlic lowered the rates of several cancers, including ovarian, colorectal, and others. Garlic can also reduce the number of colon polyps in people with a history of them. Garlic also contains an active ingredient that decreases blood pressure, and it may help prevent strokes, as well. Another writer states, "It [garlic] has been considered to increase longevity and to confer stamina and physical strength, and it has been used empirically as a vermifuge, antiseptic, antimicrobic, antipyretic, and analgesic" (Bianchini, and Vainio). There are many other herbs in the family allium, which garlic belongs to, such as onions, leeks, and chives, which contain many of the same healing and preventative qualities as garlic. Fresh garlic is the best source, but there are garlic extract capsules that also provide the same benefits (Kalish).

Another stress reliever is holy basil, a special type of regular basil. It increases adrenaline and decreases serotonin, leading to less stress. It may also help prevent or reduce the effects of breast cancer. Author Kalish notes, "First in test tubes and then in mice, a tea made of holy basil shrunk tumors, reduced their blood supply, and stopped their spread" (Kalish). Researchers plan to see if it has the effect on humans. Plants and seeds are available online, and it is best to use fresh leaves for brewing tea. Holy basic extract is also available at many health food stores.

These are just a few of the herbs that people can incorporate into a healthy diet. Herbs contain antioxidants, but they are also flavorful, so they enhance the diet with their flavors, making even bland foods more interesting and appealing. Herbs are also easy to grow, so just about anyone can grow fresh herbs at any time of the year. If there is no garden available outdoors, plant a pot with herbs and place it in a sunny windowsill, and soon a windowsill herb garden will appear. As with most ingredients, using fresh herbs is much more preferable than using dried herbs, which lose much of their active ingredients in the drying process.

Many herbs are also available in extract form in health food stores, and many of the studies in question have indicated that the extracts of these herbs are also valuable for maintaining a healthy diet and preventing many common illnesses and diseases. As with any form of medication, natural or not, people should talk with their doctors before they add any extracts or other supplements to their diet.

What is a Healthy Lifestyle?

A healthy lifestyle is one that promotes good health and vitality throughout all areas of life, from regular exercise to eating the right kind of foods. Another author notes the overall goal of a healthy lifestyle. The author notes the Center for Disease Control offers guidelines for a healthy lifestyle. The author notes, "The Center suggests that dieters eat a variety of foods, including plenty of vegetables, fruits and whole-grain products. Those concerned about obesity should also drink lots of water and include low-fat dairy products, lean meats, poultry, fish, and legumes in their diets. Salt, sugar, alcohol and saturated fats should be consumed in moderation" ("Diet" 142). This is the basis of a healthy lifestyle in a nutshell, but there are some details to establish in the creation of a totally healthy lifestyle.

Even those not concerned with obesity should avoid high-fat products, red meats, and saturated fats; they simply have no place in a healthy lifestyle. Alternatives include fish, chicken, and lean pork, lots of fruits and vegetables, whole-grains, and "good for you fats" like olive oil. A healthy lifestyle includes cooking without a lot of fats or oils, but also following a balanced diet, based on the USDA Food Pyramid, a well-known guideline for healthy eating. The Food Pyramid recommends three ounces of whole grain breads or pastas each day, two to three cups of vegetables each day, depending on age and weight, one to three cups of fruit each day, depending on age and weight. They also recommend, two to three cups of low-fat milk or milk products each day, three to seven teaspoons of "good for you fats" each day, and only five to six ounces of meat or other protein (such as beans), each day.

It is easy to see that in the "normal" lifestyle today, the Food Pyramid is topsy-turvy. Instead of filling most American diets with fruits and vegetables, and only a small amount of protein, many Americans eat large amounts of protein and starches, and only small amounts of vegetables, and fruits, which is leading to obesity and many other health concerns in this country and around the world. Following a healthy lifestyle is difficult for many busy working parents and others, but it pays off in healthy benefits throughout life.

For help in developing a healthy lifestyle, it helps to consult with a nutritionist, or use many of the health and menu tools available online. These tools can help you develop healthy, quick to prepare meals that follow the Food Pyramid and will still please your family and friends. They also will help you add more variety to your diet, utilizing fresh fruits and vegetables instead of high-fat ingredients, and they can help you manage costs, as well. There are many tools at the USDA Web site, as well as other locations around the Internet.

Developing a healthy lifestyle includes exercise and activity, as well. Families should attempt to get more activities into their lives, including walking, playing outdoors, sports, and other outdoor activities. These can bring the family closer together, but they add another element of a healthy lifestyle to the equation, and they can develop lifelong habits that are healthy and beneficial. Today, a majority of the population spends most of their time indoors, either working or playing on a computer, watching television, or other sedentary activities. If people would develop healthier habits, including more exercise, the world's population would begin to see a change in their health, from weight loss to increased vitality and stamina.

A healthy lifestyle, as this study indicates, also includes prevention using diet, exercise, and the right herbal supplements to help prevent disease and illness. It means understanding your body and its needs, listening to those needs, and devising a plan of action to stay healthy and viable throughout life. Consulting with a nutritionist or herbalist can help you develop the right plan for your needs. It is important to remember that a person's needs change as they age, so continuing consultations throughout adulthood is important in maintaining a healthy lifestyle. Herbs can be a vital part of a healthy lifestyle, because they are amazingly easy to incorporate in just about every meal of the day, they add flavor, texture, and color to recipes, and they are readily available, either fresh from the garden or fresh in the produce departments of most large supermarkets today.

A healthy lifestyle includes reducing stress and getting enough sleep at night, too. It is difficult to concentrate on work or school without a good night's rest, and many families experience the stress of too little sleep on a daily basis. In addition, stress can lead to many other health problems, from depression to listlessness and disinterest in everyday life. Stress is known to lead to heart problems, such as heart attacks or high blood pressure. However, it can also lead to migraine or tension headaches, ulcers, diabetes, asthma, and anxiety, among many other health issues. Any healthy lifestyle should include a positive outlook and the lack of as much stress as possible for the best results.

Of course, it is understood that a balanced diet and the right herbal supplements are not the only thing that affects a healthy lifestyle. There are several other variables that can contribute to an unhealthy lifestyle, including drugs, alcohol, smoking, and unsafe sexual practices. Drugs, alcohol, and smoking are some of the biggest health hazards Americans face today. These are all lifestyle choices that can be dangerous, if not deadly. Too much alcohol can lead to a variety of diseases, from liver disease to some forms of cancer. Smoking can lead to lung disease or cancer, and mouth and throat cancers, as well. Illegal drugs can lead to everything from increased probability of some diseases, such as cancer, to mental illness and instability later in life. Drug addiction can lead to a variety of lifestyle issues, such as homelessness, criminal activity, and more. Unsafe sexual practices can lead to unwanted pregnancy at best, and to health and emotional problems later in life, such as sexually transmitted diseases, or even HIV / AIDS later in life. All of these lifestyle choices are just that, "choices," and they may be difficult to give up, but they lead to an unhealthy and unhappy lifestyle the longer they go on.

In conclusion, fresh herbs and herb supplements can lead to health advantages like longevity and stress relief. However, research studies continue to indicate that herbs and herb supplements can help prevent many different diseases and conditions, from heart disease to cancers, headaches, and arthritis pain. Herbs have been utilized around the world for their medicinal properties for years, and yet the western world is just beginning to catch on to the powerful potential for herbs in preventing disease and increasing longevity. Obesity and ill health are global epidemics, and perhaps introducing fresher, natural herbs into the diet is another way to encourage, support, and stimulate interest in developing a healthier, happier lifestyle for millions of people around the world.