Shopping for a turkey? Here’s how to read the labels

If you're buying a holiday turkey this year, the first thing that comes to mind is probably size. But you might also want to choose your turkey based on how it was raised or processed, among other factors. Let these labels be your guide. You'll find them on turkeys at your local grocer, farmers' market, or online.

Organic. To qualify for this label, food must be produced without most conventional pesticides and synthetic fertilizers and without antibiotics, growth hormones, genetic engineering, or irradiation. Organic animals must have access to the outdoors and must eat organic feed free of animal byproducts.

Free-range. This label suggests that an animal has spent a good portion of its life outdoors. But the U.S. Department of Agriculture's rule for the label's use on poultry is merely that outdoor access be made available for "an undetermined period each day." That means if a coop door was open for just 5 minutes a day, regardless of whether the birds went outside, the product could legally be labeled "free-range."

No hormones administered. This claim is meaningless because hormones are prohibited in poultry production. So any label on a turkey that makes this claim is only telling you what's already the case by federal law.

No antibiotics administered. This means what it says, so when used truthfully, has meaning. Although the USDA is accountable for proper use of the claim, there is no verification system in place.

Vitamin E and selenium: No magic bullet against prostate cancer

The National Cancer Institute has halted the testing of vitamin E and selenium for preventing prostate cancer after early trial results showed that the supplements not only didn’t help but might actually cause harm. An independent review suggested that men in the study who took only vitamin E were slightly more likely to develop prostate cancer than those taking just selenium, a combination of the supplements, or placebos. The study also suggested that those who took only selenium developed more cases of type-2 diabetes. While the NCI said both findings could be due to chance, the study clearly showed that neither mineral, alone or in combination, had the hoped for effect of warding off prostate cancer.

Those findings continue the long run of disappointing results for antioxidant supplements. As we recently noted, 67 previous trials of various antioxidant pills produced only one positive result—a reduced risk of mortality that was cited in some, but not all, of the selenium trials. Vitamin C trials showed no benefits, while beta-carotene, vitamin A, and vitamin E supplements were actually linked to an increased risk of death.

Vitamin E pills have had a particularly bad run. A series of three other vitamin E studies published in recent years found that moderate to large doses did not reduce the risk of Alzheimer's disease, cancer, or cardiovascular disease. And one of those studies linked the supplement to an increased risk of heart failure in people with clogged arteries or diabetes. Another suggested that people being treated for head or neck cancers who take supplemental doses of vitamin E could triple their risk of developing a new cancer.

Tip of the day: Chicken soup for a cold

Grandma was right: Chicken soup helps fight the common cold. Studies show that it can reduce symptoms, although it doesn't appear to prevent or shorten the illness. Inhaling the warm steam of the soup loosens nasal secretions, which helps drain sinuses. The soup's heat may also ease throat soreness, and the broth helps prevent dehydration.

Read more on home remedies that really work.

Tip of the day: Magnesium for heart and bone health?

Here's another reason to load up on green leafy veggies, legumes, nuts, and whole grains: Magnesium. This mineral plays a crucial role in regulating blood pressure, blood sugar, and calcium metabolism. Several large observational studies suggest that a high dietary intake of magnesium can strengthen bones as well as reduce the risk of heart disease and type-2 diabetes. Other research shows that it may help ease migraines and that high magnesium levels may help people fall asleep faster and sleep more soundly.

Find out which foods are rich in vitamins and minerals you need (free), and learn more on the health benefits of magnesium in our Natural Medicine Ratings (subscribers only).

Study illuminates link between Parkinson's and vitamin D

More research is shedding light on the role that the sunshine vitamin (aka vitamin D) plays in maintaining good health. The latest study  has found that people with Parkinson's disease are more likely than healthy adults to have low levels of this nutrient. But researchers can't say yet whether a lack of vitamin D might be a cause of the disease or a consequence.

Vitamin D is known as the sunshine vitamin because your skin produces it when exposed to ultraviolet B light from the sun. You can get vitamin D from some foods, such as fatty fish (tuna, for example) and fortified milk, but the main source is usually sunlight.

We know that vitamin D performs many important jobs in the body, such as helping your bones to stay strong. Studies have also found that a lack of vitamin D increases the chance of getting problems with your immune system, some cancers, diabetes, multiple sclerosis and heart problems, among other illnesses. Researchers now think it could also play a role in Parkinson's.

Tip of the day: Be aware of herb-drug interactions

Did you know that St. John's wort can make your birth-control pills and many other drugs ineffective? The supplement causes the liver and intestines to produce higher levels of an enzyme that processes many drugs, causing them to move through your system more quickly. As a result, less of the drug may reach the bloodstream. Goldenseal, which is often packaged with echinacea to treat colds and gastrointestinal problems, can have the opposite effect. It enhances certain drugs, such as antidepressants and beta blockers, which can lead to toxic blood levels.

Read more about risky herb-drug interactions, and take a look at our Interaction Checker (subscribers only) to find out which natural medicines interact with your prescription drugs.

Q&A: A good night's sleep without pills?

I'm a healthy 60-year-old who has no problem falling asleep. But I wake up after a few hours and have trouble falling asleep again. Are there any ways to address this problem without taking pills? —G.H., El Paso, Texas

Yes. To help maintain slumber, block out disturbances by closing curtains, wearing a sleep mask, turning off the TV, and perhaps using a "white noise" device or earplugs. In addition, avoid liquids for at least an hour before bedtime, and alcohol and caffeine for about three and six hours, respectively. Other steps to consider include cognitive behavioral therapy; getting more exercise, particularly in the morning or afternoon; and possibly the supplements melatonin and valerian, though melatonin may only help you fall asleep, not stay asleep. In general, consider sleep drugs only if the problem persists for several weeks and the steps above haven't worked.

Read more on the trouble with drugs for insomnia, find out how using a sound machine can help you get some sleep, and check out our Treatment Ratings (subscribers only) for insomnia. 

Drug Alert: Treat your child’s cold and cough, but skip the drugs

If you have a child under age 4, what are you supposed to do now that the makers of children's cough and cold medicines are warning parents not to use their products? Actually, all children under age 6 shouldn't be given these medicines. And these drugs should only be used with caution, if at all, for children up to the age of 12, according to our team of medical advisers.

During any given week in the U.S., parents are still doling out these ineffective products to millions of children. Clinical trials so far have shown no benefit to giving children cough and cold products, except to sedate them. At the same time, these drugs pose a high health risk. Particularly dangerous are combination cough and cold medicines (for example, Benadryl Allergy & Cold Fastmelt Children's or Tylenol Cold Multi-Symptom Children's), on which kids can more easily overdose.

Instead, you can do what moms and dads have been doing for generations—using good old home remedies like these:

• Keep your child warm and dry in inclement weather, which can actually cut the chance of catching a cold in the first place.
• Give your child hot chicken soup, which can help with his or her congestion and sore throat, plus lessen the feeling of being sick.
• Ask your child to cough or sneeze into tissues, and dispose of them after using.
• Dole out honey (one-half teaspoon to children ages 2 to 5, 1 teaspoon to children 6 to 11, and 2 teaspoons to those ages 12 to 18), or give your child hard (sugarless) candy to suck on to help reduce coughing.
• Show your child how to gargle with warm, salty water, which can ease a painful throat.
• Remind your child to wash his or her hands often, which can reduce the likelihood of transmitting infections.

Q&A: Does organic milk last longer?

Why does the organic milk I buy last so much longer than regular milk? —J.H., Holden, Mass.

Organic milk often undergoes "ultrapasteurization," in which the milk is heated to a very hot 280° F (137.8° C) for 2 seconds, rather than the 161° F (71.7° C) for 15 seconds used in conventional pasteurization. By killing more bacteria, the extra heat extends the milk's expiration date. It's not clear whether organic-milk producers ultrapasteurize as an additional safeguard against bacteria, since organic cows consume no antibiotics, or simply to extend shelf life. Properly refrigerated, ultrapasteurized milk has a shelf life of 40 to 60 days unopened, compared with 15 to 17 days for milk pasteurized the regular way. But you should consume all milk within 7 to 10 days after opening.

Read more about organic fruits and veggies, and test your organic IQ.

Health-Care Savings Series—Day 2: Talk to your doc to save on prescription drugs

Last year, prices of name-brand drugs commonly used in Medicare Part D increased 7.5 percent last year, more than twice the rate of inflation, according to AARP. And consumers can expect to pay about 22 percent of drug costs out-of-pocket, based on data from 2006, the most recent year for which information is available.

In order to keep your prescription costs under control, plan a "brown-bag session" with your physician in which you bring in all the prescription medications, over-the-counter drugs, and any natural medicines or dietary supplements you use, even if infrequently, and even if prescribed by another doctor. It may turn out that you no longer need all the medications, or are taking more than one version of the same medication, or are at risk of harmful drug interactions. Your doctor might also identify brand-name medications for which an equally effective, but cheaper generic version is now available.

If your health plan has a prescription drug formulary, be sure to bring it with you so you and your doctor can see which medications are covered, and which ones are the best deals.

Don't be afraid to mention that cost is a concern for you; doctors don't necessarily take that into account when prescribing a drug.

Can soy supplements keep your blood vessels healthy?

In many Asian countries, soybeans have been part of the traditional diet for thousands of years. Soy has also become increasingly more popular in the West, both in Asian-style cooking and in vegetarian foods, like meat substitutes and non-dairy milk products.

A diet rich in pulses, including soy, along with plenty of fruits and vegetables, seems to be one of the healthiest ways to eat. While it's important to eat a balanced overall diet, researchers have also wondered whether specific chemicals from soy can be beneficial when they're taken on their own.

A new study has looked at capsules containing soy extracts called isoflavones. The study, based in Hong Kong, looked at around a hundred people who had all had a stroke at some point in the past. The average age was 66 years.

Half the people took the supplements for 12 weeks, and the rest were given a placebo, for comparison. Everyone kept on taking their usual medications, too.

Study finds massage improves pain, mood for those with advanced cancer

If you've ever had a massage, you probably know how good it can make you feel. Your muscles are loosened, you're relaxed, and the weight of the world has temporarily left your shoulders. According to a new study, massage may provide an especially valuable respite for patients with advanced cancer, bringing small but rapid improvements in their pain as well as their mood.

The study included 380 adults with advanced cancer who had moderate to severe pain. Most were in hospice care. They were randomly assigned to have either massage with a trained therapist or "simple touch," which involved a non-therapist placing both hands on 10 body sites for three minutes each. Patients could have up to six sessions over two weeks. They answered questions about their mood and pain before and after each session. To measure any improvements over time, patients were also asked about their pain, mood, quality of life, and use of pain medication at the beginning of the study and then weekly for three weeks.

What nationality is your ground beef?

Until now, when I bought commodity ground beef, I had no clue where it came from. But as of Sept. 30, 2008, long awaited government regulations require most supermarkets and grocery stores to inform consumers about the nationality of their beef, veal, lamb, pork, chicken, and even goat. These retail stores must also identify where in the world their fresh and frozen fruits and vegetables, peanuts, pecans, ginseng, and macadamia nuts were grown.

Congress passed the so-called, "country of origin labeling" or "COOL" legislation back in 2002, but under pressure from industry, delayed its implementation—requiring only labeling of wild and farm-raised fish and shellfish—until now.

COOL's full implementation is a big step forward for food safety-conscious people. A Consumer Reports poll released last year found that 92 percent of Americans agree that imported foods should be labeled by their country of origin. Labeling allows consumers to choose to buy foods raised locally, domestically, and from countries they trust. Some people may like to buy only U.S. products, or certain imported products, such as New Zealand lamb or Holland tomatoes.

Q&A: Vitamin A in wheatgrass

You've warned about the dangers of taking too much vitamin A. I regularly drink wheatgrass juice, which has lots of it. Should I cut back? —C.W., Nyack, N.Y.

There's no need to. It's true that wheatgrass juice can be a good source of beta-carotene, which your body converts to vitamin A. But the warnings about vitamin A generally apply to the animal-derived form of the vitamin, called retinol. Research has linked high daily doses of retinol to increased risk of birth defects, hip fracture, and liver damage. For that reason, men should get no more than 3,000 IU of retinol daily and women no more than 2,300 IU. As for beta-carotene, megadoses from pills do increase lung-cancer risk in smokers, but the amount in food, including wheatgrass juice, is probably safe.

This article first appeared in the September 2008 issue of Consumer Reports On Health.

Read more on how to fill your nutritional gaps (free) and which supplements to should avoid (free), and check out our Natural Medicine Ratings for Vitamin A (subscribers only).

Q&A: Epsom salts for pain?

I’ve heard that soaking sore muscles in epsom salts can ease the pain. Is there any evidence to support that? —C.H., Hinesburg, Vt.

None that we could find. Magnesium, the major ingredient in epsom salts, does play a role internally in promoting healthy muscle and nerve function. And one small study found that it can be absorbed through the skin. But we found no evidence that soaking in epsom salts provides any relief to achy muscles. Still, heat in general can relax muscles, so a warm bath or foot soak might help. And adding epsom salts probably won't hurt. But talk to your doctor first if you have dry, sensitive skin or diabetes, which can make skin fragile.

This article first appeared in the October 2008 issue of Consumer Reports On Health.

Read more on conditions that affect your bones and muscles (free), learn how to better manage pain (free), and check out our Natural Medicine Ratings (subscribers only) on epsom salts.

Want an eco-friendly yoga mat? Here's what you need to know

Each year consumers spend a whopping $5.7 billion on yoga classes and gear, according to a 2008 Yoga Journal survey. This popularity—and the big money—has sparked an array of so-called eco-friendly yoga mats. But are the claims they're rolled up with really true? Here are three examples of truly eco-friendly mats, plus how to choose one and keep it clean.

WHAT ARE THE CLAIMS?

Eco-claims are often made on the basis of what mats don't contain—particularly PVC (polyvinyl chloride) plastic, which can contain the heavy metals lead and cadmium, and phthalates, which have been linked to hormone disruption. While we haven't tested yoga mat for those substances, we would expect exposure to be limited. Concerns about PVC manufacturing, use, and disposal have led to bans and restrictions of the plastic in the U.S. and other countries.

For your health: Get a little sun, get a lot of Vitamin D

Up to 36 percent of Americans might be deficient in vitamin D, research suggests. Low levels have been linked to autoimmune disorders, cancers, heart disease, and osteoporosis. Talk with your doctor about whether you need a blood test. Boost vitamin D by consuming fortified milk, salmon and other fatty fish, or supplements. Sunlight also supplies vitamin D. Most people need 10 minutes outdoors without sunscreen three or four times a week. Those who are overweight, over 50, have darker skin or live in the North need more.

Read more on the benefits of vitamin D (free), getting more vitamin D in your diet (free), and on how it can help in the prevention of osteoporosis (subscribers only).

Q&A: Honey for allergies?

I’ve read that eating local honey helps fight seasonal allergies. Is there any evidence to support this? —R.D.K., Jersey City, N.J.

None that we could find. Numerous books and Web sites tout the idea that pollen consumed by bees remains in the honey they make, providing a natural "vaccination" that boosts your body’s immunity. But the one clinical trial we could find showed that honey didn’t protect against allergies any better than a placebo. The only herbal remedy with documented effectiveness against the seasonal sniffles is butterbur, which may reduce levels of chemicals that can set off the body's allergic response. But its long-term safety is unknown, and some preparations contain certain substances that can harm the liver and lungs. Avoid butterbur if you’re allergic to ragweed. For proven relief, consider the over-the-counter drugs cetirizine (Zyrtec and generic) or loratadine (Claritin and generic), or a prescription pill or nasal spray.

This article first appeared in the September 2008 issue of Consumer Reports On Health.

Read more about herbal remedies for hay fever (free), and read our Natural Medicine Ratings for butterbur (subscribers only).

Drug "breakthrough" for Alzheimer's?

Today, hundreds of doctors, researchers and reporters will be heading home from Chicago to recover from a week of networking at the International Conference on Alzheimer's Disease. Scientists often use conferences to show off early results from their research, which is why so many stories about new Alzheimer's drugs have been in the press this week.

There are good reasons for all the new research. Alzheimer's disease affects more than 4 million Americans, but there's still no cure. Current treatments can help with some of the symptoms of Alzheimer's, but the benefits are limited.

It's always tempting to be optimistic when a new drug is hyped by the media as a "breakthrough." But there's often a big gap between hope and reality.

Two Alzheimer's drugs presented at the conference are methylthioninium chloride (its brand name is Rember) and PBT2. Both of these drugs have shown some promise, but they're still in phase II trials. Phase II trials look at how well a treatment works for a couple of hundred people. If a drug is successful at this stage, and there are no major side effects, it can progress to large-scale tests. If the drug is shown to work, its manufacturer can then apply to the FDA to get it approved for sale.

Multivitamins more essential for certain groups

The National Institutes of Health says there's no reason to recommend multivitamins in general but notes a few combinations that might help some people, such as beta-carotene, vitamins C and E, and zinc for those with age-related macular degeneration.

But multis can make sense for certain groups:

• Dieters or picky eaters, to prevent major nutritional deficiencies.
• Strict vegetarians, mainly for the vitamin B12.
• People older than 50, mainly for the B12 and vitamins.
• Women who are pregnant, likely to become pregnant, or breast-feeding.
• People who have a chronic gastrointestinal disorder, such as colitis or pancreatitis, that impairs absorption or digestion.
• People with a chronic illness. Diabetes, cancer, and other conditions can deplete nutrients.

So-called women's multis often pack extra calcium, which can be fine for both genders, but if you need more than 200 mg you'll have to take a separate calcium supplement. Stick with the basic nutrients: the herbs and phytochemicals sometimes included have dubious value and are often present in such small quantities that they have little effect. Finally, avoid supplements that contain more than 9 mg of iron unless advised by your doctor, since excess iron can lead to organ damage in people with hemochromatosis, a common genetic disorder.

This article first appeared in the September 2008 issue of Consumer Reports On Health.

Read more on special precautions (free) you should follow when taking a multivitamin, find out which vitamins fill your nutritional gaps and which you should avoid (free), and if you're taking a multivitamin or supplement, visit our Natural Medicine Ratings (subscribers only) section to check the effectiveness and interactions.

Can you do anything to prepare for jet lag?

I wish I had. Having recently stepped off a plane from New York to London, I know exactly what it feels like to have jet lag. Finally falling asleep at 5 a.m. the day before I was due back to work was not conducive to a productive day in the office. And I couldn't resist the temptation to nap as soon as I got home from work, which didn't help with sleep that night either. Only days after returning from vacation, I felt like I needed another one.

I did follow some advice about how to reduce the impact of long-haul air travel and reset my body clock. I set my watch to London time before I boarded the plane, for example. And I drank nothing but water and fruit juice during the flight. Doctors often advise against alcohol and caffeine-laden beverages to minimise jet lag, because the former can dehydrate and the latter can interfere with sleep, adding to the classic jet lag symptoms: tiredness, poor concentration, irritability, upset digestion and generally feeling unwell.

But there were other tips. I should have got some sleep during my overnight flight back to London (and resisted the urge to watch that second film). And on my way out to the United States, (which resulted in mild jet lag, not nearly as bad as that from travelling eastwards), I should have made sure I got some light exercise and sunshine on my first day, to give my body the right cues about the new time. Eating small meals at the right time for my destination might have also helped.

Q&A: Cinnamon to control diabetes?

I use cinnamon to help control my diabetes. But I just read that a new study found that cinnamon doesn’t help after all. Should I stop using it? —M.G., Bronx, N.Y.

No, especially if you enjoy the taste. The research you heard about combined the findings from previous studies and reanalyzed them, a process known as meta-analysis. While that study did conclude that cinnamon had no beneficial effect on blood sugar it's hardly the last word, since such analysis can distort the findings of the underlying data. And some of the best of those earlier studies suggested that as little as a half-teaspoon of cinnamon a day may help control type 2 diabetes, possibly by increasing cells' sensitivity to insulin. So it's fine to keep using cinnamon or cinnamon pills, though as an adjunct—not a replacement—for more-proven treatments (subscribers only).

This article first appeared in the August 2008 issue of Consumer Reports On Health.

Check out our Natural Medicine Ratings on cinnamon for diabetes (subscribers only), and if you're on prescription drugs for your diabetes, read up on how to save money (free).

Green tea and broccoli: Unpicking the puzzle

Two research papers made interesting reading this week, for a number of reasons. They looked at how two dietary items, green tea and broccoli, might impact on heart disease and prostate cancer respectively.

Both heart disease and prostate cancer are mammoth diseases. Heart disease kills more men and women in the United States than any other illness, and, after skin cancer, prostate cancer is the most common cancer in American men. It's little wonder that scientists and public health doctors are anxious to find out whether altering what we eat or drink can protect against these diseases.

Unfortunately, there are no clear take-home messages from either of these papers. We can't say yet whether drinking two cups of green tea a day or eating three portions of broccoli a week can help keep these diseases at bay. That's because neither study was of the type to be able to give us definite answers.

The study on green tea was carried out in healthy volunteers. It found that half an hour after having a cup of tea, the blood vessels become slightly more elastic. Ninety minutes later, the blood vessels had returned to their normal state.

For the broccoli study, researchers found that men at risk of prostate cancer who ate about 14 ounces of broccoli a week for a year had more changes in gene activity than those who didn't. The researchers think that the changes they saw could help to protect against prostate cancer.

Frankincense extract: A wise treatment for osteoarthritis?

When two popular treatments for osteoarthritis (Vioxx and Bextra) were withdrawn from the market a few years ago due to safety concerns, you could almost hear the collective cry of dismay from the thousands of people who relied on these drugs to control their joint pain (my father being one of them). Many people were put on different kinds of the same general type of medication, called nonsteroidal anti-inflammatory drugs. But this didn't sit easy with some (my dad included), who worried about the risks of these drugs as well.

If you fall into this group, you may be interested in a new study that looked at a novel treatment for osteoarthritis: frankincense. This plant resin is associated more with the holidays than with healing in Western culture, but it has been used in traditional Indian and Chinese medicine for centuries.

The study looked at using a concentrated extract of the Indian frankincense plant, Boswellia serrate, for osteoarthritis in the knee. After 90 days, people who took this treatment, called 5-Loxin, had around half as much pain and stiffness in their knees as they had at the beginning of the study, and their knee movement was about twice as good. Symptoms of those taking a pretend treatment for comparison (a placebo) also improved, but only by a little. People taking the treatment had no more side effects than those on the placebo.

Q&A: Can you overdose on vitamin D?

My doctor has recommended a large daily dose of vitamin D to counteract osteopenia (thinning bones). Is it possible to overdose on the vitamin? —J.S., Orinda, Calif.

Yes, but it takes huge doses: at least 10,000 international units (IU) a day for several years. Such amounts can damage the kidneys, bones, and nervous and cardiovascular systems. But reaching them would require a lot of pills or even injections. Most people should consume between 600 and 1,000 IU a day from food or supplements, depending on their age and level of sun exposure. Multivitamins usually supply about 400 IU, enough for most people to reach those levels. But you may need a larger supplement if you are older than 50 or so, heavier, have darker skin, or rarely get out in the sun. If the dose your doctor suggests is higher than the 1,000 IU a day typically recommended to strengthen bones and provide other benefits, ask why you need so much.

This article first appeared in the July 2008 issue of Consumer Reports on Health.

Read more on the surprising benefits of vitamin D (free) and on how vitamin D can help in the prevention of osteoporosis (subscribers only).

Study suggests lack of "sunshine vitamin" dims health outlook

The old song says, "sunshine on my shoulders makes me happy." But perhaps it should add: "and keeps me healthy." More research is showing that vitamin D, which the skin produces when exposed to sunlight, may do more for the body than experts previously thought. And, according to a new study, a lack of it may be linked to a higher chance of dying early from heart problems and other causes.

We've known for a long time that vitamin D helps our bodies absorb calcium, which our bones need to grow and stay strong. You can get vitamin D from foods and supplements, but the best source is your skin (hence the nickname "the sunshine vitamin").

In the new study, researchers tracked levels of vitamin D in more than 3,200 men and women for nearly eight years. All the people in the study were white and older (the average age was 62) and they'd had symptoms suggesting heart problems. At the end of the study, researchers found that those with low levels of vitamin D were more likely to have died, either from heart and circulation problems or other causes. In fact, 37 percent of the group with the lowest amount of one form of vitamin D had died, compared with 13 percent of the group with the highest amount. These are striking numbers, to be sure, but researchers caution that they can't be certain a lack of vitamin D contributed to their death. The study only shows that there might have been a link.

Although the study is far from conclusive, it does add to growing evidence that the risks of low vitamin D go far beyond our bones. Studies have also found that a lack of vitamin D may increase the problems with the immune system, certain cancers, type 1 and type 2 diabetes, multiple sclerosis, and problems with the heart and circulation.

Looking for an excuse to barbecue this summer?

It's hard to know whether every suggested lifestyle change will really benefit my health. I'm more likely to pay attention if the reported news makes it very clear how the new study may or may not affect my future. So I paid attention to a recent study on how oily fish could protect against a common cause of blindness.

The study was a review of all the research on omega-3 fatty acids and age-related macular degeneration, a condition that affects the vision of about 5 in 100 Americans over the age of 60. AMD blurs the sharp central vision you need for activities such as reading, sewing, and driving, and can lead to blindness.

Researchers are especially interested in finding a way to prevent AMD, because although there are some treatments that can slow down vision loss, doctors have no way of restoring vision that's already been lost.

The new study found that eating at least two portions of oily fish a week reduced the risk of getting AMD by about a third.

Q&A: Pain relief from herbal products?

Are there any herbal products that help relieve pain and inflammation? —L.H., Reading , Mass.

Only two have enough evidence to consider using. Several studies have found that topical creams containing capsaicin (generic, Zostrix), an extract from the hot-pepper plant, can relieve minor aches and pains caused by back problems, diabetes, osteoarthritis, and rheumatoid arthritis. And at least five small trials have found that oral doses of the herb devil's claw may reduce osteoarthritis or back pain. While the herb's side effects appear to be mild—mainly diarrhea, nausea, and stomach pain—it can interact with numerous drugs, including those taken for diabetes and high cholesterol. Talk to your doctor before trying any herbal product, especially if you take medication.

Read our Natural Medicine Ratings for capsaicin and devil's claw (subscribers only), and find out the truths and myths behind alternative therapies (free).

5 easy ways to get more calcium—without taking a supplement

Dietary supplements are a great way to boost your calcium intake, but you're better off getting the bone-building nutrient from your diet. Here’s how:

• Eat your veggies. Certain leafy greens, like bok choy, kale, spinach, and collard greens, are high in calcium.
• Watch the soda. Studies have shown the phosphorus in soft drinks may interfere with calcium absorption.
• Skip the salt. A diet high in sodium can increase the loss of calcium, so cut back on your salt intake.
• Opt for skim. Skim milk has about as much calcium as whole milk, roughly 300 milligrams per 8-ounce glass, but fewer calories.
• Get juicing. An 8-ounce glass of calcium-fortified orange juice has nearly as much calcium as milk, great if you’re lactose intolerant.

Read more on how to have calcium with your chocolate.

Q&A: Are fish oil and omega-3s the same thing?

Are fish oil and omega-3s the same thing? —H.B., Hastings-on-Hudson, N.Y.

No. Fish oil is an especially rich source of omega-3 fatty acids, which are also found in flaxseed, walnuts, and dark leafy greens. Research has shown that certain omega-3s reduce the risk of a second heart attack and lower heart-attack risk in healthy people. But fish oil contains other fatty acids and fats, too. So when choosing a supplement, look at the amount of omega-3s—not the total amount of fish oil—in each pill to determine what dose to take. With most fish-oil pills, you’ll need several capsules a day to get the 1-gram daily dose recommended for people with heart disease, CONSUMER REPORTS tests have found. (People without heart disease need only about 2 grams of omega-3s per week, an amount you can usually reach by eating several servings of omega-3-rich foods, particularly fatty fish such as salmon, trout, and whitefish.)

For more information, read about the benefits of fish oil and a heart-healthy diet (free), and take a look at our Natural Medicine Ratintgs. (subscribers only).

This article first appeared in the April 2008 issue of Consumer Reports On Health.

‘Natural’ doesn’t necessarily mean better or safer

All kinds of products are labeled natural these days, from chicken and soda to cosmetics and oven cleaners. But sometimes that natural claim can be misleading. For one thing, not all natural ingredients are the breath of fresh air you're looking for. Take carminic acid, a red dye extracted from pregnant scale insects; citric acid, made from fungus fermentation; and gelatin, made from the bones of livestock. And not all natural ingredients are benign.

Some herbal ingredients like d-limonene from citrus oils and sodium lauryl sulfate, derived from coconuts, can irritate to your lungs and skin. Even worse, there are no rules covering personal-care products, processed foods, or cleaners that use the natural label. So companies are free to slap on the label without any guidelines. The natural label on fresh food is also questionable; government regulations cover only meat and poultry. The Department of Agriculture can hold a company accountable, but no government or other agency verifies that food and other products are made from natural ingredients.

What you can do
Next time you see a natural label, check out the ingredient list. In processed foods like natural soda, for example, you might find high-fructose corn syrup, a chemically made sugar. Look instead for sodas that use cane sugar. You may also find heart-unhealthy partially hydrogenated oils (trans fats, which can be chemically made from oil) in natural snack foods and bread. Look for healthful, natural oils like olive oil and safflower oil in the ingredients list.

Q&A: Liquid vitamins—better absorption?

My wife pays a premium for liquid vitamin and mineral supplements, which are supposedly better absorbed by the body. Are they worth the cost? —D.P., Sacramento, Calif.

Probably not, unless your wife has trouble swallowing solid supplements. In theory, liquid supplements should be better absorbed by the stomach since they’re already dissolved. But there has been little research to substantiate that idea. And at least some evidence has shown no meaningful difference. A small study in adults over age 65, for example, found they absorbed calcium from solid supplements just as well as calcium from fortified milk or orange juice. And adults older than 50‚ who may lack sufficient amounts of a stomach chemical needed to fully extract vitamin B12 from food, readily absorb the vitamin from pills. So the better absorbability (in theory) from liquid supplements most likely doesn’t justify the added cost.

Read up on supplements to avoid (free), and see our Natural Medicine Ratings (subscribers only) for more facts on vitamins and minerals.

This article first appeared in the September 2006 issue of Consumer Reports On Health.

Herbal hay fever remedies to watch out for

If you are thinking of trying an alternative treatment for seasonal allergies, you could run the risk of using a product that, at best, isn’t very useful and at worst, could aggravate your symptoms. We put four popular herbal remedies under the microscope and here's what we found.

Butterbur
One of the best-studied natural medicines for allergies, butterbur may ease hay-fever symptoms, possibly by reducing levels of histamines and leukotrienes, chemicals that can set off an allergic response. But the long-term safety of butterbur is unknown. And some preparations might also contain certain chemicals, called pyrrolizidine alkaloids (PAs), that can harm the liver and lungs. If you decide to try it, look for products containing at least 7.5 mg of petasin and isopetasin, the presumed active ingredients. And only use butterbur products that are labeled as free of PAs. Finally, steer clear of the herb if you're allergic to ragweed; it's related to that plant family and could produce an allergic response.

Echinacea
Though some research has suggested that this common herb acts as an anti-inflammatory, there's no solid evidence that it eases hay-fever symptoms. Echinacea might also interact with drugs that suppress the immune system, such as cyclosporine (Sandimmune and generic). People with an immune-system disorder should avoid it, as should those with ragweed allergies, because it’s also related to that plant family.

Grape-seed extract
Derived from parts of the grape plant, grape-seed extract is sometimes vaunted as a natural antihistamine. But it does not appear to quell hay-fever symptoms.

Stinging nettle leaf
Early evidence suggests that extracts of this plant might fight inflammation and modestly curb hay-fever symptoms. But it’s still too soon to tell, so don’t rely on it. Avoid stinging nettle if you’re diabetic; it might increase the effects of some diabetes medications. It might also decrease the effectiveness of the blood-thinning drug warfarin (Coumadin and generic).

Many experts recommend first trying better-established strategies to treat hay fever, such as avoiding the allergens that can cause reactions and taking prescription or over-the-counter allergy medication, which both have a fairly reliable track record. And remember, there is little government oversight of the potency, purity, and identity of supplements, compared to that of prescription and over-the-counter drugs (see "Five steps to choosing a nutritional supplement"), so, in general, exercise caution. That applies especially to young children. And avoid taking them if you are pregnant.

For more information, see our free Best Buy Drugs report on allergy treatments, and read our complete ratings on Natural Medicines (subscribers only).

Homeopathic remedies can cause confusion

Spring is here, and if you're not careful, the Zicam you buy from a local pharmacy may not be the hay-fever medicine you expected.

The over-the-counter products Allergy Relief and Intense Sinus Relief are both made by Zicam, and both promise relief of hay-fever symptoms. But there's a big difference. Intense Sinus Relief contains oxymetazoline, a decongestant the Food and Drug Administration has found to be safe and effective. The other product is homeopathic; it hasn't been reviewed by the FDA and its active ingredients, including sulphur, have been diluted almost to the vanishing point. Yet we often found the two products in drugstores shelved alongside each other.

In fact, our 11 mystery shoppers, who visited 52 drugstores throughout the U.S., often found products labeled "homeopathic" alongside conventional over-the-counter drugs. Such product placements could lead consumers to buy a homeopathic remedy when they're really looking for a standard medicine. That not only wastes money but might also lead to inadequately treated health problems. Even people seeking homeopathic products might not get what they expected. Our check of labels found that many of the remedies might not meet the standards set by the industry's own oversight organization.

Homeopathy is a centuries-old form of medicine that takes a substance that might otherwise cause symptoms or harm and dilutes it until the substance becomes virtually undetectable. Yet homeopathy's supporters say the infinitesimal amount of active ingredients somehow improves health. Not surprisingly, there's little good evidence backing up that notion. The most comprehensive analysis of homeopathy we know of—a 2005 review published in The Lancet of 110 placebo-controlled homeopathy trials matched with 110 conventional-medicine trials—found that any benefit from homeopathic remedies was "compatible with" the placebo effect. An accompanying editorial, "The End of Homeopathy," said that the findings were less surprising than the fact that debate over homeopathy continues "despite 150 years of unfavorable findings."

While the FDA is officially required to regulate homeopathic remedies, a spokeswoman for the agency told us that in practice it doesn't review those products and thus doesn't approve them as safe and effective, partly because of "limited resources," and partly because the products are so diluted they're not thought to pose any risks.

Andy P. Bormeth, executive director of the Homeopathic Pharmacopoeia Convention of the United States, says that "official" homeopathic remedies should state "HPUS" on their labels, indicating that they conform with his organization's guidelines. But only 4 of the 12 products our mystery shoppers found included those initials on their labels.

Check whether over-the-counter products are labeled homeopathic. If they are, we think you should put them back on the shelf. There's not enough evidence to justify their use, and they may cause problems if they allow a treatable ailment to worsen. If you opt for one anyway, stick with a product labeled "HPUS." But be leery of those that include alcohol, especially for children, since the FDA does not limit how much alcohol homeopathic remedies can contain.

For more information, read our Natural Medicine Ratings (for subscribers).

This article first appeared in the April 2008 issue of Consumer Reports on Health.

—Doug Podolsky, senior health editor

Marijuana—in "moderate doses"—can relieve pain

Pain relief is emerging as a potential use for marijuana—although one new study published in the journal Anesthesiology found that too strong a dose can actually worsen pain.

California researchers gave 15 volunteers marijuana cigarettes with small, medium, and large doses of tetrahydrocannabinol (THC), the herb’s main active ingredient. They then inflicted mild pain by injecting the volunteers with capsaicin, the substance that gives chili peppers their bite. Volunteers who smoked the medium dose—4 percent THC—reported less pain than those who got a lower dose or a placebo. But higher doses seemed to increase pain sensitivity.

Another trial of 50 patients with HIV-associated nerve pain, published in Neurology, found that a moderate marijuana dose relieved burning, aching, and nerve pain as effectively as the oral pain drugs typically prescribed. More than half of those who smoked the drug achieved a significant decrease in pain, compared with a quarter of those in the placebo group.

Long-term use of marijuana can expose users to a significant risk of lung damage. In patients with limited life expectancy, such as those with advanced AIDS and terminal cancer, the benefits of smoking modest doses of marijuana may outweigh the risks. Twelve states now allow the medical use of marijuana: Alaska, California, Colorado, Hawaii, Maine, Montana, Nevada, New Mexico, Oregon, Rhode Island, Vermont, and Washington. It remains illegal under federal law in the U.S.

For more on marijuana, read our Natural Medicine Ratings (subscribers only).

Q&A: Tea tree oil: A cure-all?

Many personal hygiene products now contain tea tree oil. Is there any evidence that it has curative powers? —B.J.M., Jacksonville, Texas

Only a little, and it’s not impressive. Test-tube studies suggest that tea tree oil kills some bacteria and fungi. A few small human studies have found that various concentrations of it helped reduce mild acne, athlete’s foot, and toenail fungus. But more research is needed to establish those benefits. Even if the oil works, you’d have to apply it daily for a month and a half (for acne) to six months (for toenail fungus). Don’t drink tea tree oil; that may cause confusion, disorientation, and even coma.

Read our Natural Medicine Ratings for tea tree oil (subscribers only).

Some animal venom can boost health

Not many people would willingly be stung by a bee or bitten by a snake. But in some cases, venom from animals, insects, and reptiles can help, not harm. And you wouldn’t think of ingesting urine from a pregnant mare, yet that’s the source of the estrogen in Premarin, used to treat severe symptoms of menopause.

Researchers are now exploring the potentially curative powers of many animal secretions. A compound based on scorpion venom, for example, may allow doctors to deliver drugs to brain tumors without harming neighboring tissue. An enzyme in snake venom holds promise as an adhesive in oral surgery. Snail toxin may ease nerve pain stemming from advanced diabetes. And fly larvae may one day help heal wounds caused by the superbug methicillin-resistant Staphylococcus aureus (MRSA).

What are some of the other “creature cures”?

Leeches
These bloodsuckers, long an icon of the medical dark ages, are making a comeback. Surgeons reattaching accidentally severed fingers now sometimes place leeches on the tip of the appendage to stimulate blood flow. Or they circle wounds with leeches to keep blood from pooling. Scientists harnessed the powerful anticoagulant properties of leech saliva to develop the blood-thinning drug lepirudin (Refludan). And some preliminary research suggests that leeches might help relieve knee pain stemming from osteoarthritis. But don’t try leech therapy on your own: The critters used in medical treatments are raised in carefully controlled laboratories, not harvested from lakes or swamps.

Gila-monster saliva
Exenatide (Byetta), a synthetic form of a hormone that occurs naturally in the reptile’s saliva, is an injectable drug for people with type 2 diabetes who can’t adequately control their blood sugar with other medications. Some evidence suggests that the drug may also help those people lose weight.

Bee venom
People who have severe allergic reactions to bee stings are now treated with tiny amounts of bee venom to desensitize them to the poison. That immunotherapy treatment provides almost complete protection from systemic reactions to bee stings.

Snake venom
Investigators are testing ancrod (Viprinex), an anticoagulant derived from the venom of the Malayan pit viper, to see if it can help restore blood flow to the brain when given within six hours after the onset of an ischemic stroke, the most common type of stroke.

This article first appeared in the February 2008 issue of Consumer Reports on Health.

Folic acid and cancer links—what should you do?

Recent research has raised the unsettling possibility that too much folic acid might increase the risk of colon cancer. That’s scary, since obstetricians tell pregnant women to take supplemental folic acid to prevent birth defects, and food manufacturers now add the vitamin to flour, pasta, cereals, and other enriched-grain products. Does that mean you should throw away those pills and avoid those foods?

No. And here’s why.

In one of the worrisome studies, of 607 people with a history of precancerous polyps, 30 volunteers who took 1,000 micrograms of folic acid every day for five years developed multiple new growths, compared with 13 of those who took a placebo. And a recent observational study found that rates of colorectal cancer began to rise in the late 1990s, about the same time manufacturers started fortifying enriched grains with folic acid.

While those findings raise some cautionary flags, our medical co