Tea is by far the most widely consumed beverage in the world and is enjoyed by people in every country. Regardless of the variety, all tea is an infusion made from the leaves of Camellia Sinensis.

Green teas are subject to a variety of processing methods, which may include steaming, pan roasting and rolling. Black and Oolong teas are further processed through fermentation. By contrast, the term “white tea” refers to tea leaves in their raw, natural state. After picking, the leaves are simply arranged and allowed to dry, without processing. White and green teas both contain antioxidants and other valuable nutrients, some of which are diminished during the fermentation process involved in making black teas.

Another important nutrient in tea, particularly in green and white tea, is L-theanine, an amino acid which produces a feeling of calmness together with increased mental clarity and alertness. Theanine content is highest in young, tender leaves and diminishes as the tea leaves mature.

Most people who make green or white tea for the first time, mistakenly use boiling water. But high temperature (above 176 degrees, 80 C) brings out more of the tannins and caffeine which produce a bitter taste and diminish the calming effect of Theanine. So, the secret of getting the health benefits of green or white tea, along with a sweeter taste and a calm mood, is to brew your tea with cooler water, ideally between 150 and 170 degrees. (For detailed instructions for proper brewing, see article titled, The Healthy ‘High” of Green and White Tea)

Here are a few of the reasons why green and white tea are valuable for your health.

Antioxidants – The antioxidants in green and white tea are 100 times more effective than vitamin C and 25 times more than vitamin E. This helps to protect cells from damage linked to cancer, as well as aging.

Heart Health – Green and white tea reduce the risk of heart disease and stroke by helping to lower cholesterol and blood pressure. They also improve the ratio of good vs. bad cholesterol. And if a heart attack does occur, drinking green or white tea will help speed the recovery and repair of heart cells.

Weight Loss – Green tea promotes weight loss. Four cups a day can help you burn 70 to 150 extra calories per day. That’s 7 to 15 pounds in a year. If you are on a healthy diet, exercise regularly and drink green tea, it’s unlikely you’ll be overweight.

Joint Health – Green tea has a beneficial effect on several types of arthritis by helping to block the enzyme that destroys cartilage.

Bone Health – Because of their high fluoride content, green and white teas help to maintain bone density.

Glucose Metabolism – Green and white tea help reduce diabetes by improving lipid and glucose metabolisms. Also, polyphenols and polysaccharides in tea help to lower blood sugar levels.

Brain Function – Green and white tea help to boost memory and slow the decline of acetylcholine in the brain, which is a contributing factor in Alzheimer’s. In addition, the antioxidants and the L-theanine  in green and white tea can prevent cell damage in the brain and increase dopamine production. Both of these factors can protect against Parkinson’s disease, or help to reduce symptoms for those who have it.

Immune Function – The polyphenols and flavenoids in green and white tea help boost the immune system and increasing resistance to viruses and infections. Likewise, the EGCG (Epigallocatechin Gallate) found in tea reduce allergies. From this perspective, green and white tea help to balance both overactive and under-active immune systems. In addition, scientists in Japan have found that EGCG in green and white tea can stop HIV from binding to healthy immune cells.

Lung Health – The theophylline in green tea relaxes the muscles which support the bronchial tubes, reducing the severity of asthma.

Oral Health – Green and white tea reduce bacteria in the mouth, which contribute to many dental diseases as well as bad breath.

Mental Health – L-theanine, an amino acid in green and white tea, produces a calming effect which can significantly reduce stress and anxiety.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Dietary fats play a crucial role in our health and longevity. And yet, there is perhaps no other health topic more clouded in confusion and misinformation.

In the early 1950′s, scientists found that plaque (the substance which clogs the arteries and is a major cause of heart disease and stroke) is partially composed of cholesterol. Based on this discovery, they assumed a direct relationship between the amount of cholesterol in our diet and the formation of plaque in the arteries. Since that time, a number of studies have cast serious doubt on this conclusion. We now know that the build-up of plaque in the arteries is a much more complex process, involving inflammation as well as a number of dietary and hereditary factors. But most important, it is now apparent that the most dangerous dietary factor is not cholesterol, as once believed, but trans-fatty acids or trans fat.

Trans fat is formed when vegetable oils are hydrogenated (hardened) into margarine or shortening. Trans fat is in most fried foods such as french fries, fried chicken, doughnuts, cookies, pastries and crackers. Other processed foods also contain trans fat, often labeled as shortening, hydrogenated or partially hydrogenated oil. Trans fat is associated with increased blood levels of low density lipoprotein (LDL), or “bad” cholesterol, and low levels of high density lipoprotein (HDL), or “good” cholesterol. Trans fat is a major contributor to the formation of plaque in the arteries and the resulting increase in heart disease, stroke and a number of other serious degenerative diseases.

Another related dietary problem is an unhealthy ratio of essential fatty acids. Both Omega-6 and Omega-3 fatty acids are essential for our health. The ideal ratio of Omega-6 to Omega-3 in our diet is from 1/1 to 2/1. Essential fatty acid ratios in this range are found in native populations whose dietary fat comes from legumes, grains, nuts, seeds, green vegetables, fish and animal sources. However, the typical American diet, with large amounts of polyunsaturated fats, has a ratio of 20/1, or even higher.

Omega-3 oils include a group of chemical nutrients which help to thin the blood, lower blood pressure, reduce inflammation, protect against heart attack and stroke, regulate the immune system and nourish the brain, just to name a few of their remarkable health benefits. Omega-3 is particularly important in early brain development and learning ability in children. In Europe, Omega-3 supplements are replacing conventional anti-depressant therapy for mild to moderate depression and ADHD. By increasing our intake of Omega-3 fatty acids, we can enjoy many long-term health benefits.

The subject of dietary fats is complex and includes more bio-chemistry than most people want to know. As a simple rule, keep in mind that monosaturated oils, like virgin olive oil, is the preferred dietary staple, supplemented with fish and seed oils to provide a healthy ratio of essential fatty acids. The following guidelines are suitable for most (*) people to insure the right kinds and amounts of dietary fats.

1) 2 grams of combined Omega-3 from high grade fish or krill oil, per day. For most brands of fish oil, this represents 1 to 2 teaspoons or 5 to 10 capsules per day. Nordic Naturals or Carlson’s are both excellent brands.

2) Avoid trans fats, fried foods or foods that contain margarine, hydrogenated oils or shortening. For baking or high heat cooking, it would be better to use butter or virgin coconut oil.

3) For meat consumption, favor deep ocean fin fish and organically raised chicken.

4) Use organic virgin olive oil for cooking or to garnish bread, vegetables and salads.

5) Unless you are overweight or have high cholesterol, a small amount of butter, ghee or virgin coconut oil is fine. For many people, 1/2 teaspoon of these fats every day is a valuable and welcomed addition to the diet.

6) 20 minutes of moderate to vigorous exercise, at least 5 times per week.  If you are not accustomed to regular exercise, begin slowly and work up to 20 minutes gradually over several weeks.

* Precautions: Fish oil has natural blood thinning factors. If you are pregnant, currently taking blood thinning medication, have diabetes or a bleeding disorder, consult with your health care professional before adding fish oil to your diet.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805