Herbal Supplements is it worth the risk?

April 10, 2009
Posted by Wen in : Herbal Supplements , trackback

Many people nowadays are turning to “organics” and “naturals” otherwise known as herbals. The rising popularity of herbal supplements has created a new fad if not a new health lifestyle. But before you join the bandwagon, here are some things you need to know about this mean, “green” dietary supplementing machine.

What is the difference between a drug and a dietary supplement?

According to the definition set by food and drug administrations in different countries, drugs are chemicals that can prevent, prolong the life, treat other effects of a health condition, improve the quality of life, and/or cure ailments and diseases, or alter the function of any part or chemicals inside the body. These drugs have approved therapeutic claims. For example, paracetamol is a drug given to bring down the body temperature in fever. Ascorbic acid is indicated for the treatment of scurvy. Iron supplements are given to treat mild cases of anemia.

Herbal supplements are not classified as drugs but as dietary supplements. The main difference is that they do not have approved therapeutic claims unlike in the case of drugs. Moreover, dietary supplements could either contain vitamins, minerals, herbals, or amino acids, all aimed to add to or supplement the diet of an individual. They are not intended to be taken alone as a substitute to any food or medicine.

Most of the manufactured medicines we now have once came from animals and plants. Through the years, chemists isolated the life-saving or life-curing components and separated them from the harmful ones. This lead to the further drug research and drug development that lead to the production of a different variety of drugs for many ailments and conditions from synthetic sources. But still we have semi-synthetic drugs, as well as drug that more or less approximate more natural composition. Since herbal supplements are made from a mixture of crude herbs reduced into powder or gel form, and later on packaged as tablets and capsules, there is a possibility that life-threatening or at least body chemistry-altering components are still present, thus the expression of concern from the medical community.

Is there a growing concern with the use of herbal supplements?

Yes. With the rising popularity of using and consuming anything herbal or organic is the proliferation of fake herbal supplements that threaten to endanger lives. If that’s the case, then why are herbal supplements given drug administration approvals? One way of ensuring the safety of the people is to have all candidate drugs, food, drinks, and dietary supplements registered with the proper authority. Otherwise, they would pose more risk with these things being sold in the black market for a hefty sum. We could ensure the quality and safety of herbal supplements if they get proper classification with the food and drug administration. Moreover, people may be able to file the proper complaints in the event a worsening of health condition is proven to be linked to the use of a particular herbal supplement.

Is using herbal supplements worth the risk?

Yes. It cannot be discounted that many who have tried herbal supplements experienced an improvement in their health—whether this is due to the herbals themselves or due to a placebo effect, as long as they do not worsen the condition of an individual, then using them is worth the risk. But of course, certain things must be considered before taking those herbal supplements:

Your doctor knows best.

First of all, clear your condition with your doctor. Ask him/her if taking a particular herbal supplement is safe given your health condition. People with heart, liver, or kidney trouble or malfunction, are usually not advised to take these, or at the minimum is to take these herbals in minimum amounts. All substances pass through the liver and kidney to be processed and filtered respectively. Kava, which is used to relieve people from stress, has been pulled out from the Canadian, Singaporean, and German markets because it contains substances that cause liver damage. Certain herbals such as Ephedra used for losing weight, contains chemicals with heart-inducing effects that can increase heart rate, which in turn can exhaust the heart and cause heart attacks in several documented cases by the American Medical Association.

Follow the directions for use.

Never take more herbal supplements than what is directed by the doctor or as instructed on the bottle. Each individual reacts differently to the components of herbal supplements. While it is perfectly safe for one individual to take in a supplement of primrose oil capsules, another person may be allergic to it. So, do not even think about downing one bottle of

It has no approved curative effect.

No matter how the product pamphlet or the label of the bottle sounds about how it has been found to be helpful in certain health conditions, these herbal supplements are not therapeutic. So do not substitute these for the medications prescribed by your doctor for the treatment of certain diseases, or for the maintenance of blood pressure, lowering of blood sugar and cholesterol, and fight off infections.

Amount of Space Required to Transport People by Car, Bus, or Bicycle

by Michael Graham Richard, Gatineau, Canada on 03.12.09

Image: Press-Office City of Müenster, Germany

And That's Just Space...
They say an image is worth a thousand words. In this case, it really is. You can write about urban planning and air pollution and traffic congestion, but the three photos above show you at a glance the difference between these three means of transportation. And space isn't everything: Cars also cost more money, pollute more, increase risks of obesity and all kinds of diseases, etc.

餿水變黑金

台北　巧文

　　廚餘不是廢棄物，它可以變成黑金，化作春泥更護花！劉力學先生是隱居在東北角海岸的加拿大人，為了解決社區裡令人頭大的餿水問題，這個台灣女婿，基於對這片土地的熱愛，運用他的科學精神與知識，潛心跟著大自然學習，樂當下一波農業革命的先驅。

廚餘堆肥吸水強
　防旱防澇淨水質

　 　民國九十年九月納莉颱風侵襲台灣，挾帶豐沛的雨量，橫掃全省，降雨量創台灣四百年來的新高。住在白沙灣附近德茂村的劉力學，整夜輾轉難眠，外面傾盆大 雨，積水及胸，戶外露天堆放的一百噸廚餘堆肥，恐怕已被大水沖散殆盡，多時努力的成果，或許化為烏有。天剛亮，他立即出門查看，出乎意料地，堆肥完好無 恙！他扒開表面檢查內部，有一個更令人驚訝的發現，只有外面三十公分左右是溼的，堆肥的吸水性竟然這麼強！

　　這個結果馬 上激發劉力學的探究欲望，隨即著手做實驗，找來容器在底部打洞，裝入兩公斤的堆肥，然後不斷加水，一直加到超過六公升，才開始滴水。之後，他又做了第二個 實驗，將一公斤的堆肥混合一公斤的紅土，此時需加到十二公升以上才開始滴水，也就是堆肥混入等量的紅土之後，吸水量增加四倍。

　 　這個實驗結果讓劉力學非常振奮，這表示廚餘堆肥除了可以供給農作物豐富的天然養分外，在環保上還有非凡的價值。混入紅土的堆肥，擁有如此高的的吸水性， 可以涵養水分；苗栗以北山區多為紅土，若能在水源區使用廚餘堆肥，既可防治旱災及水災，更能預防土石流的爆發，而且它還具有過濾、淨化水質的功能，我們將 可以重新擁有清淨的水源。熱愛大自然的劉力學，對環保格外關切，主動將實驗成果和學術單位及政府機關分享，希望這個好處由公家推廣，期待台灣在不久的將 來，回復福爾摩沙的美譽。

光鮮亮麗科技人
　樂當環保收ㄆㄨㄣ郎

　 　劉力學是遠從魁北克來的法裔加拿大人，一九六四年應輔仁大學之邀到台灣，預備在輔大成立工學院；一九六六年進入台大物理系就讀，成為台大第一位外籍學 生，就此與台灣結下不解之緣，落地生根。後來輔大工學院籌設喊停，但是他已深深愛上這個小島，決定留在台灣工作。此時他得知惠普有意在台灣成立分公司，便 積極爭取這個工作機會，如願成為惠普台灣分公司第一位負責人，也因此促成中文電腦的誕生。還有一點值得記上一筆，阿波羅十一號首度登陸月球，他也扮演了推 手的角色，幫助解決電腦方面的問題；退休前他的職務是神通電腦的副總裁。

　　這樣一位科技背景的外國人，怎麼會跟廚餘堆肥扯上關係呢？

　 　廚餘，台語稱為ㄆㄨㄣ，早期台灣到處看得到ㄆㄨㄣ桶，有人專門收集拿來養豬。它的酸臭味，讓人掩鼻而過，我們很難想像一個外國科技人會去收ㄆㄨㄣ！當初 劉力學是為了解決社區焚化爐內湯湯水水的問題，而開始動念頭想製作堆肥。家庭廚餘是台灣飲食習慣特有的產物，混入垃圾不僅無法完全燃燒，更會降低焚化爐的 壽命，在焚化過程，鹽和塑膠素材，也容易產生戴奧辛等有毒氣體，因此劉力學便在社區推動垃圾分類。資源垃圾可以交給環保單位，廚餘怎麼辦呢？只有製成堆肥 一途。

　　劉力學是那種遇到問題就會去研究，想辦法解決，並且身體力行的人。他可不是說說就算，他輾轉向台大農化系吳三和 教授求救。吳教授告訴他，要有足夠量的ㄆㄨㄣ才可以，起碼要堆至一‧五公尺高約七噸的量。他二話不說，果真就開始收ㄆㄨㄣ。每天三點多起床，天色未亮就開 車到處收ㄆㄨㄣ，數年來從未打過退堂鼓，越做越起勁。從一個光鮮亮麗、乾乾淨淨的科技人，變成與髒臭的廚餘為伍的收ㄆㄨㄣ人，我們從他身上卻看不出這兩種 角色有任何衝突，不管做什麼事，他都樂在其中，研究廚餘堆肥也不例外，在他眼中，那可是價值不菲的「黑金」呢！

餿水並非垃圾物
　廚餘也能變黑金

　 　透過吳教授提供理論基礎，劉力學不斷嘗試，有問題立即回報討論。八十八年秋開始實驗，克服許多困難，雖然家人抱怨惡臭，但他從未氣餒。一個多月後，第一 堆廚餘堆肥成功誕生了。接下來他持續觀察研究，針對不同的狀況，找出最適宜的方法。通常收集來的廚餘，先讓它慢慢流出其中的液體，儲存起來，等堆肥溫度逐 漸升高，變得較為乾燥時再噴灑回去，保持濕度以利發酵。如果有異味就增加稻殼、木屑的量，總之，保持氮、碳比例為一比三十，依溫度、濕度調整，只要做對 了，就不會有臭味。同時他又把收集下來的液體加入糖漿做成液肥，幾乎是百分之百利用，毫不浪費。

　　這個階段堆肥表面三、 四公分處，住滿各種肥肥胖胖的蛆，劉力學直接用手扒開給我們看，果真蠕動迅速，活力充沛，他說這是堆肥極佳的蛋白質來源。約三十天後不再流出汁液，蛆也不 再出現，這時要定期翻攪，讓氧氣進入幫助腐熟。一般大約一百天左右就完全腐熟，有的材質需要一百二十天或者再久一點。劉力學說：「不要勉強它，你要觀察， 順應大自然的規律。」腐熟完成的堆肥，不再有異味，而且發酵過程內部溫度高達攝氏七、八十度，很多有害物質如抗生素、農藥等物質也分解掉了。

　 　做好的堆肥，每公克中都有上億的微生物，富含有機質，適合農作物的生長，劉力學又開始新的嘗試，培植蔬菜。他帶著大夥參觀他的菜園，順手抓起一棵剛採收 的青江菜，鮮翠肥美，算算大概有二十幾公分長。他自豪地說：「看！沒有一個蟲蛀的洞！」秘訣是什麼？就是用他自製的廚餘堆肥！裡面有豐富的微生物，透由微 生物的媒介，根部能充分吸收堆肥中豐富的營養素，自然長得健康又能抵抗蟲害。

　　菜之所以會被蟲吃，是因為本身不健康，抵 抗力低。以有機菜而言，會發生蟲害，若非根部受傷，讓植株不健康，就是開始老化，抵抗力逐漸下降，蟲兒就趁虛而入。舉個例子來說，青江菜收成期大約是二十 一天，白菜是十八、十九天，採收時間是關鍵點，如果看到菜上有洞還不快採收，隔天一半以上的菜都會被蟲吃了。

　　雖然慣行 農法可以透過化學肥料提供大量的氮、磷、鉀，使蔬菜快快長大，然而只是「虛胖」，並沒有抵抗病蟲害的能力，所以必需使用農藥。有機耕作採用有機肥，讓蔬菜 健康的成長，不但沒有化學肥料導致土地鹽化、酸化、耗竭地力的後遺症，也沒有農藥污染的問題，既能維持自然生態，也可以讓耕耘者、食用者都得到安心與健 康。

利用太陽能發電
　觀察研究順自然

　 　三分多的菜園，一部分是溫室，種了青椒、白菜，還有各色各樣的葉菜類。打開溫室的門，一陣涼風襲來……「好涼啊！」抬頭看看門的上方，原來不是裝了冷 氣，而是裝了一台電風扇。一台電風扇就有這麼好的效果？沒錯！劉力學說，透過風扇往外抽，空氣就能對流，可以降溫十度呢！如果室外是攝氏三十五度，那麼裝 了電扇的溫室就只有二十五度，不但避免蔬菜「中暑」，更可以防止蚜蟲滋生！可是溫室位在靜僻的角落，電力要從哪兒來呢？視線沿著電線找去，原來是接到旁邊 一張朝天的板子上，是太陽能發電啊！真不愧是科技人出身，在場的人都忍不住嘆服！

　　回憶兩年半前開始搭溫室、學種菜，劉 力學剛開始也是一點概念都沒有。由於對水、土壤種種的不了解，所以有不少失敗的經驗，直到最近一年半才上了軌道。以種番茄為例，最初一批結的果實都不能 吃，因為每個番茄裡都有蟲在蠕動，於是他找來幾個有機耕作的夥伴商量。其中吳三和教授語重心長地鼓勵他：「你不要放棄！你要繼續試，繼續澆你的水、繼續施 你的肥，會有動物來幫你的。」

　　劉力學相信吳教授的專業，繼續做下去，沒想到後來真的出現果蠅的天敵，使果蠅漸漸減少。 靠著自然界自我平衡的力量，一個星期之後，二十幾顆番茄中，已經有五、六顆可以吃；一個月後，收成的五十顆裡有四十顆是好的；而一年後的現在，已經達到每 天收成一百顆的規模，其中往往只有一顆有蟲。

　　剛收成的一籃番茄嫩紅可愛，劉力學努力找出一顆被蟲蛀了大洞的給大家看。 他說：「別看它被蟲吃成這樣，裡面可是好的！」在大家好奇的眼光下，劉力學拿起水果刀從蛀洞的地方切開，哇！裡面真的是好的，飽滿的果肉，既沒有爛也沒 臭，讓人相當驚訝，他解釋，這是因為健康的番茄在蟲咬過的地方生出了一層保護膜，所以不會爛進去。

　　一般慣行農法種植的 番茄株，只能長到第三、四節就不能再往上長，可是劉力學的番茄卻可以長到第七節還繼續結果，可見其健康豐沛的生命力。他對這樣的進展感到自豪，說：「原來 植物生存在地球上的時間比我們人類久，當它們想活下去的時候，只要我們給它支持的力量（有機肥），它們會自己想辦法跟蟲害對抗，不必用農藥去殺蟲。」

哪裡沒有服務好
　打開心門細傾聽

　　葉菜類、番茄的種植方法熟練了，以不斷學習、迎接新挑戰為樂的劉力學當然不會就此滿足，接下來他還要挑戰小黃瓜與豆類的栽種。去年他就種過小黃瓜了，不太成功，因為被蟲吃得厲害，長不好。今年我們來拜訪他時，新一批小黃瓜已經種了三個多星期，有的還是被蟲「叮」彎了。

　 　不過，這六十三歲的人還是很開朗地把小黃瓜栽種列為目前的新鮮課題。他每天都會觀察小黃瓜，看看哪一條彎起來。研究它的位置、水土、光線……再觀察附近 沒有被蟲兒「盯上」的小黃瓜，想想為什麼蟲不會吃它？對於被蟲吃的小黃瓜，「我到底是哪裡沒有服務好？」這種對植物溫柔、細心又有耐心的態度，令人不禁莞 爾卻又深深佩服。

　　「讓大自然來教你，當它來臨的時候，別忘了打開你的門、你的窗，讓訊息通通都進來。你先全部接納，然 後不要看壞的，好的才把它收起來……我天天都可以看到大自然的奇蹟！」劉力學先生如是說。許多人都愛好大自然，可是要從一個叱癍電腦界的高科技份子，變成 以身體力行、收餿水、做堆肥、耕地種菜的農夫，劉力學生命格局所開展的仍是一般人無法想像的遼闊。一位參觀過他有機農園的人問他：「你的生命中曾經消沉低 潮嗎？」你猜他怎麼回答：「連一秒鐘都沒有過！」

　　他每天清晨三點半起床，第一件事就是上網收信找資料，接下來展開忙碌 的一天：耕作、收廚餘、種種勞務、接待一批又一批來參訪的個人、團體，還要出門與機關單位分享廚餘堆肥的經驗……這不禁令人想起他的中文名字──力學，這 個名字取得真好！因為他的的確確是個「努力學習」的人，也是個快樂學習、又願意分享的人，好像永遠都保持赤子的活力與熱忱，對世間一切事物充滿好奇，即使 遇到困難或挫折，也能既認真又輕鬆、既踏實又不疲厭地學習跟超越，彷彿沒有一件事難得倒他！只要找出正確的方法、肯學、肯努力，沒有事情是不能成功的！

Garbage Enzyme环保酵素 拯救地球

风暴侵袭、土地龟裂、冰川融化、海水高涨……孕育着万物亿年的大地之母，面对人类的“杰作”，已经在咆哮抗议。环 保运动随着在世界各地兴起，其中新近研发的环保酵素，也为地球环保捎来佳音。把家里要丢弃的蔬果皮变成保护地球的酵素，制作过程简单而不复杂，你也能成为 环保一份子。


在离地面20-30公里的距离，大自然形成的臭氧层给地球以及地球上生活着的每一个生命，都建起了防止太阳紫外线和宇宙辐射的保护圈。然而，近几十年来由 于人类经济活动的快速成长，森林大量被砍伐、所制造之化学品及产生之空气污染，正以空前未有之速度，改变大气层的结构。地球的保护圈为之变得越来越稀薄， 使到地球升温、冰川融化、海水高涨淹没大地……所谓“地球暖化”，由此而来。

不管是教科书上、报章杂志、电视广播、网络上等，相关的资料与知识可是一箩筐，多得不胜枚举。在这么强烈的资讯轰炸下，相信大家对“温室效应”、“地球暖 化”等热门名词，应该不感到陌生。但知道归知道，大部份的人对于这些环保课题多少抱着与我何干的心态，觉得自己小小的力量并不能改变什么。孰不知道，其实 “地球暖化”影响着整个地球的生态，与每一个生活在地球上的生物息息相关。

近年来，全球气候异常，不是大雨引发水灾就是炎热引发旱灾，海啸、热浪、洪水、森林大火等新闻时有所闻，这都是地球发给我们的警讯，提醒大家是时候为环保尽一份心力了。每个人只要凭着自己小小的力量，就可以协力扭转地球被破坏的命运。

来自泰国的乐素昆博士(Dr.Rosukon)研究酵素30余年，成功研究出环保酵素(也称垃圾酵素，Garbage Enzyme)。环保酵素就是利用菜渣、果皮等鲜垃圾制成的，不但制作过程简单、制作材料随手可得、节省金钱、用途广泛、减少垃圾量，还对环保起着很大的 作用。

在马来西亚，我们也发现到两位极力推广环保酵素的环保达人，他们是来自槟城的温秀枝医师 （Dr.Joean Oon)及泰国的吗哈老师（Mr. Mahaprajuap），他们两位皆到乐素昆博士的健康之家（Health Farm)学习，并致力于到世界各地推广环保酵素。通过多方打听，本刊以第一时间联络上这两位充满爱心的环保达人，并与他们进行专访，将环保酵素的制作过 程及种种好处与读者们分享。

材料：黑糖/黄糖 1kg 、鲜垃圾 3 kg、水 10L
备注：搜集到3kg的鲜垃圾，就必须加入1kg的黑糖及10L的水，以此类推。

步骤：
1 将搜集到的鲜垃圾切成小块，以加速分解过程。
2 随后将鲜垃圾倒进瓷器，陶缸或者塑胶缸里。切记选用较大的容器制作酵素，以防止酵素发酵时溢出容器外。
3 加入适当比例的黑糖及水，稍微搅拌。
4 黑糖水需盖过垃圾，把浮在液面上的垃圾按下去，使其浸泡在液体中。将容器盖紧，必须发酵至少三个月。

注意事项：
1)鲜垃圾包括剩饭、鲜菜叶、水果皮等准备丢掉的蔬菜或植物，不包括废纸、塑胶、金属罐头与瓶子。
2)制作过程中会有气体（臭氧）产生，如果使用窄口的容器（如矿泉水瓶），切记每天将瓶口稍微打开，用来卸放气体（至少每星期卸气一次，否则瓶子将会被撑破）。如果使用宽口的容器，气体会自然被挤出，较无上述问题。
3)制作过程中如果发现苍蝇卵，不必担心也不必理会，发酵过程将会把它们分解掉，这也说明了环保酵素不会对生物带来危害。
4)若发现液体表面产生白色、黑色或棕色的微生物，不必理会，让它继续发酵。
5)使用蔬菜水果的厨馀而不使用鱼、肉等厨馀，是为了使制作出来的酵素味道比较清新。如果希望制作出来的酵素有较好的气味，可于制作过程中加入橘子皮、柠檬皮及班兰叶等气味较好的蔬菜果皮。
6)若一时无法搜集到这么大量的鲜垃圾，可陆续加入鲜垃圾，3个月的期限由最后一次加入鲜垃圾那天算起。
7)制作过程中可加入与黑糖同样比例的菌母，加速发酵过程。（菌母又称为菌精，可在有机店买到。）
8)成功的环保酵素应该呈棕黄色，且有橘子般的刺激气味，将制好的环保酵素过滤到瓶子中待用。若酵素呈现黑色，即腐败，不成功了，只要加入同样份量的黑糖，重新发酵即可。
9)环保酵素应置放于空气流通、阴凉的地方，避免阳光直接照射。

Enzyme Basics

Quite a good video. Ignore the ad inside as I am not promoting it and I do not know about the products. :)

Organic

Organic methods are healthier for people.

Links for more on Organics National Sustainable Agriculture Information Service Organic Consumer Association Organic Trade Association Organic Agriculture Information Organic Food Info.net USDA National Agricultural Library – Alternative Farming Systems Information Center

Organic methods benefit people in many ways. The heath benefits of consuming fruits and vegetables that have not been doused in pesticides and fertilizers are obvious. An apple grown in a non-organic orchard can have up to thirty chemicals on the skin, even after it is washed. These chemicals are poisonous and even if the fruits and vegetables are washed, it is unlikely that people can avoid ingesting some level of chemical. Many conventional farmers actually use human waste and waste water to make their produce larger, as well as more additives during processing that extend the natural shelf life of the products. (Source: Organic Food and Organic Food Research) Organic produce tastes better and is healthier for people. Organic food labels show that the produce has twice the levels of nutrients, vitamins and minerals than conventionally-grown produce. You’d have to eat twice as much to get the same nutritional value – and you’d also be getting twice the chemicals.

Organic methods are healthier for animals.

Organic farming methods allow the natural order of things to occur. Among other methods, pests can be controlled by providing habitat for their natural predators. Crop rotation keeps the soil healthy and the selection of resistant plants also helps support healthy farms. The use of fertilizers and pesticides in farming results in those poisonous chemicals being released into the local water systems, where they affect wildlife. Studies have measured the environmental cost of pesticides in the lives of animals, primarily birds, killed by exposure and by the decline in “good” insects, such as honeybees in the U.S. Wild animals, particularly those living in water, such a s frogs, are being born with extra legs or no eyes. Pests adapt to pesticides, so stronger formulas are developed. The cycle is not healthy for people, animals or the earth. Source: Organics are healthier for animals.)

Organic methods are healthier for the earth.

Results of a 15-year study showed that organic farming methods lock more carbon into the soil than conventional farming methods. Organic fertilizers used instead of conventional fertilizers in the major growing areas of the U.S. can reduce annual carbon dioxide emissions by up to 2%. The study also found that organic methods also use half the energy of conventional methods. Other studies have estimated that only one percent of applied pesticides reach the targeted pests – the remaining 99% is absorbed into the local environment. (Source: Organics are healthier for the Earth.)
The benefits of eliminating these harmful poisons from our foods and our environment will positively affect people, animal and the earth. Bicycle City’s commitment to support organic farms in all of our communities is another way we can work together for a better future for ourselves and our children.

Indoor Air Pollution

by Collin Dunn, Corvallis, OR, USA on 10.11.07

Science & Technology (science)

Pollution from power plants, cars, and other transportation is a well-known contributor to outdoor air pollution, but indoor air pollution is often worse; it can be up to 10 times worse for you than the air outside. Microbial pollutants like mold, pet dander and plant pollen can combine with chemicals like radon and volatile organic compounds (VOCs) to create a pretty toxic environment in your home; since we spend an average of 90% of our time indoors and 65% of our time inside our homes, according to the National Safety Council that can add up to allergies, asthma and worse.

Everything that comes in to our homes has the potential to be harmful to our health; this includes things from the building materials and elements that hold our homes together to the furniture we sit on and the paint that goes on the walls. Indoor air pollution can be bad, but it doesn't have to be.

Indoor air pollution can be easy to manage once you understand where it comes from. Looking at the image above gives you some idea of the more common sources for poor indoor air quality. In many cases, it comes from chemicals that are part of the things that you bring into your home; the polyurethane common in mattresses, formaldehyde and organic chemicals like dioxin, polychlorinated biphenyl (PCB) and polybrominated biphenyl (PBB) used in lots of furniture and other interior elements are all harmful to us humans. Drapes, carpets and other absorbent fabrics can help trap these nasties, along with dust, mites and other allergens, and our modern, mostly airtight homes keep them inside. Remember this: if there are chemicals and VOCs in a product, there are chemicals and VOCs that could come out, and they won't be good for you if they do.

Not having proper ventilation can also help promote mold and other microbial growth, especially in damp climates; if cellulosic materials (like paper, wood and drywall) become moist and fail to dry within 48 hours, mold colonies can propagate and release allergenic spores into the air. As such, a basic way of maintaining the health of indoor air is by the frequency of effective replacement of the indoor air with cleaner outdoor air.

Aside from keeping known pollutants out of our homes, there are several strategies for keeping the indoor air healthy. At the top of the list is maintaining proper ventilation, which can be done most easily by just opening up the windows at regular intervals (even in the winter). Using green cleaning products can help cut way back on the toxins in your home, as citrus and pine-based solvents can react with ozone to create formaldehyde. Keeping pesticides out of your garden and off your lawn can also help, as they're easy to track in on shoes and clothing. It's also important to keep filters and vents clean, as pollutants can cycle through air ducts and central heating and cooling mechanisms.

For further reading in TreeHugger, check out our top 5 plants for improving indoor air quality, our picks for improving the quality of the air in your homes, and read up on considerations when picking out an indoor air filter. For outside sources, we recommend checking out the US EPA's indoor air quality site, along with the US National Library of Medicine's Environmental Health and Toxicology indoor air quality section and the Medline Plus Indoor Air Pollution section.

Transportation Tuesday: May is Bike Month!

Transportation Tuesday: May is Bike Month!

by Jorge Chapa

If you have a bike, and have always wanted to ride it to work, get ready to give it a go. The League of American Cyclists is gearing up for Bike-to-Work week, which is running from May 12 to the 16th - just one of many events celebrating May as Bike Month. If cities were designed to have more people using a bike, then perhaps, we wouldn’t have as many problems with congestion and air quality as we have right now. And this initiative is a great way to prove it!

It’s all part of Bike Month, a series of events organized by the League of American Bicyclists, whose mission, as you can imagine, is to advocate for a bike-friendly America. There are a number of events, reading, and promotional materials at their website, all helpful if you are interested in getting a bike, finding fellow bicyclists, and getting out and about in your city. So, bike enthusiasts and healthy planet advocates, it’s time to tune up for Bike-to-Work week, celebrate Bike Month and keep the two-wheeled transportation rolling!

Water myths

With so much health lore lurking on the Internet and other mass media, it's often hard to separate fact from fiction. Mind Your Body finds out what water beliefs are water-tight and what should be sunk.

1 Does drinking cold water burn more calories but affect your womb?

Dr Stanley Liew, consultant endocrinologist at Raffles Hospital, said: 'Drinking cold water may burn some calories but this is usually not significant enough to have any effect on body weight. Drinking cold water should not affect the womb unless one drinks a huge amount of cold water causing hypothermia or water intoxication, which is harmful to your body as a whole and not specifically the womb.'

2 Is it true that drinking mineral water exclusively will help one attain good skin?

Ms Jaclyn Reutens, a dietitian at Aptima Nutrition and Sports Consultants, said: 'No, it's not true. Good skin is attained through a healthy diet, exercise and adequate hydration. Drinking enough fluids helps to improve blood circulation and in the effective removal of toxins. The best beverages that meet hydration needs are water, milk, 100 per cent fruit juices and caffeine-free tea or coffee.'

3 Is one large glass of water first thing in the morning recommended?

Dr Lew Kian Hwa, registrar at Alexandra Hospital's Health For Life Centre, said: 'You can do that although most doctors would not recommend it. It is more of a lifestyle preference. It sort of jump starts your body by helping to flush your kidneys and rid your body of toxic substances.'

4 Is it good to drink water immediately after exercise?

Ms Png Weileen, head of sports nutrition at the Singapore Sports Council, said: 'It is important to replenish lost body fluid immediately after exercise to prevent progressive dehydration..

'For a short duration, low intensity exercise like a half-hour walk, drinking water is sufficient to replenish lost fluids. But if you are engaging in a long duration, high-intensity workout like wakeboarding or swimming for more than an hour, sports drinks would be a better choice. Ideally, fluids taken after exercise should not contain caffeine and alcohol as they exert a diuretic effect on the body, thus increasing urine production.'

Drink to your health

SINGAPORE: Ask the question 'How much water should I drink?' and the typical answer is eight glasses daily.

But now, it seems this 'gold standard', that we've all grown up with, is without scientific proof.

Earlier this month, two scientists at the University of Pennsylvania found no evidence that downing eight glasses of water a day is good for our health.

Dr Dan Negoianu and Dr Stanley Goldfarb reviewed medical literature dating back to the early 1970s and found that there were no scientifically proven health benefits to gulping so much water a day.

Apart from athletes and people living in hot, dry climates, the average healthy person does not need to drink eight glasses of water daily, they said.

Their findings, published in the Journal Of The American Society Of Nephrology on April 2, got the nod from some dietitians and doctors here.

Dr Stanley Liew, consultant endocrinologist at Raffles Hospital, said: 'Our bodies can adapt to our environment and water availability. We can rely on our thirst sensation to guide us in our water consumption. There is no need to force ourselves to drink eight glasses of water daily.'

Changi General Hospital's senior consultant sports physician and head of Changi Sports Medicine Centre Dr Ben Tan said: 'In practice, the amount depends on how much water we lose through expired air and sweat. As long as we produce relatively clear urine a few times a day, we should be fine.'

But others, like nutritionist Benjamin Lee from the Health Promotion Board, maintain that you should consume between six and eight glasses of fluid daily, including soup or porridge broth.

The body uses between one and 11/2 litres of water every day on average and more in high temperatures or when you are exercising. That's why you need water.

The human body is 70 per cent water and there is water in its circulatory system, interstitial space - spaces between the cells - and within the cells, said Dr Tan.

The electrolytes and enzymes that are in solution in the body need to be kept within a tight concentration range in order for it to function properly, he added.

Water is a major component of blood, which is in charge of supplying oxygen and nutrients to the organs. Water also assists daily bodily functions like regulating body temperature and lubricating joints for ease of movement.

Dr Liew added: 'Our kidneys rely on huge amounts of water being filtered daily to excrete toxic substances from our bodies. Deprived of water, we can survive only for days.'

A person can generally survive without water for a period of between two and seven days.

But while drinking too little water will cause dehydration, resulting in conditions like a dry mouth and darkening of urine, drinking too much can also damage one's internal system.

Water intoxication, or hyponatremia, occurs when too much water is drunk within a short space of time. This situation can cause an imbalance of the body's electrolytes, disrupting normal brain function, which can lead to swelling in the brain and death.

In contrast, severe dehydration means that the body does not have enough water to carry out its normal functions and this can cause kidney failure and even death.

Moderation is the key. After all, the more water you drink, the more is passed out as urine.

Dr Lew Kian Hwa, registrar at Alexandra Hospital's Health For Life Centre, said: 'The normal amount of urine one generates is between 800 and 2,200ml per day. It varies with your intake of water and the normal frequency of urinating which is about six to eight times per day.'

While the experts are divided over how much water one should drink, they all dismiss the notion that bottled water is healthier than tap water.

Last year, Singapore imported 154.5 million bottles of drinking water, 32 million more than in 2006. According to the Public Utilities Board (PUB), Singapore requires 300 million gallons of water a day.

Mrs Magdalin Cheong, chief dietitian and senior manager at Changi General Hospital's dietetic and food services, said: 'Water is water, tap or otherwise. As for the added nutrients in bottled water, do we need them? One's intake of vitamins and minerals should be from one's diet, not just from drinking water.'

Ms Jaclyn Reutens, a dietitian at Aptima Nutrition and Sports Consultants, said: 'The amount of minerals or fruit added in bottled water is not a significant source of nutrients.'

A PUB spokesman said that more than 80,000 tests on water quality are conducted on Singapore's water every month and Singapore's tap water exceeds the requirement of the World Health Organisation (WHO) Drinking Water Guidelines.

Dr Tan summed up the argument for sensible drinking: 'Common sense should prevail.'