Tag Archives: Health

Blends and Mixtures, FAQ's/ ABC's, Quick Tips, Vitamins and Minerals

Back to Basics

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Lately I’ve been getting a lot of questions on the basics of supplementation. So, I thought it a good time to add to our FAQs. The following are just a few of the most commonly asked.

I eat lots of fruits and vegetables. Do I really need to take vitamins?

I envy those who somehow manage to get the recommended 5-9 servings of fruits and vegetables a day. So clearly, I am not one despite knowing and believing in the importance of this practice. I also lead a very hectic and at times stressful life that is made possible in part by my partaking of caffeine, an alcoholic bev here and there and, now that it is getting colder, those lovely decadent and forbiddingly rich foods. All reasons why I feel I need a vitamin supplement.

But if you are a relatively healthy person, not taking any medications, consuming limited amounts of caffeine and alcohol, not smoking and easily managing your current lifestyle and stress level, then supplementing additional nutrients is probably unnecessary.

Some other factors for consideration are whether you are a meat and/or fish eater or are strictly a vegetarian. There are some crucial nutrients such as Vitamins A and D that are most abundantly found in animal foods. Additionally unless you are eating most of your fruits and vegetables in their raw forms, you may not be getting all of the nutrients the plant foods have to offer.

Your doctor may know best on this one, and should tell you when you are deficient in any vitamins or minerals. And, supplementation doesn’t have to be a long-term commitment. You may find that it is only appropriate for you at certain times such as a change in seasons, busier and more stressful times like the holidays, or when you feel the onset of a cold or other ailment. You may also find that during these times it’s not all of the vitamins you need to supplement but just a few like A, C and E for immune support.

What is meant by the terms “fat and water-soluble” and what difference do they make with vitamins?

Our basic vitamins are broken into two categories-fat soluble and water-soluble. The fat soluble ones- A, D, E and K-are found within the lipids (fat) of plants and animals. They are transported from our food to our bodies by essential, healthy dietary fats where they can be stored in our own body fat for future use. Because our bodies generally maintain a reserve of the fat soluble vitamins, over supplementation of them without doctor’s direction, consent and supervision is neither necessary nor healthy, especially over extended periods of time. These vitamins may be taken with or without food; but they are best taken before breakfast and/or before bed. You can also take them following a meal containing fatty foods. And although some experts recommend taking them separately from the water-soluble ones, the jury is still out. Some of the fat soluble vitamins even work better when taken with the water-soluble ones, namely A, C and E.

Water soluble vitamins-the B Family and Vitamin C- are found mostly in raw fruits and vegetables, don’t stand up well to heat and other forms of food processing and, in this way, are less stable than fat soluble vitamins.  The water-soluble vitamins are not abundantly stored in the body. It easily excretes what it does not need of these. This means we need to maintain a consistent daily intake of them and can generally take them in doses well over the recommended daily allowance without doing harm. The water-soluble vitamins are also best taken with food because they need to be dissolved and digested to be used by the body.

What’s the best way to take my vitamins-pills, powders or liquid?

This really depends on your individual system, more specifically your digestive system. But generally speaking the body has an easier time breaking down and absorbing powders and liquids than it does hard tablets. Many experts doubt even a strong digestive system’s ability to effectively access and absorb the nutrients cased in large hard tablets. The powder filled capsules are great because they are easily digested and you usually don’t have to suffer through tasting them to take them. Vegetarians however should check that the capsule is plant-based and not made of animal gelatin. There are also Kosher and Halal capsules available now. New Chapter is one manufacturer that provides these options. Parents of younger children may want to use a liquid vitamin supplement for their kids because they are most easily swallowed.

What is the shelf life of a liquid or powdered supplement once you’ve opened it and how should you store them?

First things first, always check the supplement’s container for an expiration date before you buy it. My understanding is that unopened, they’ll last a couple of months beyond that date. Once opened, I recommend using liquids, powders, whole food sourced, organic and raw supplements within their supply period. If it is a month supply, then try to use it within a month. Unless a supplement has changed colors, smells sour or rancid or has changed in its consistency it probably hasn’t “gone bad”, but the nutrients contained within it may have lost some potency.

For proper storage of a supplement, also check the container. Most pills should be stored in a cool dry place. If the nutrients are light-sensitive the manufacturer should have packaged them in dark plastic or glass containers. Live and raw supplements can usually be refrigerated safely, and I prefer to do the same for liquids unless otherwise directed by the manufacturer.

With powders like our beloved Green Vibrance, I actually had the privilege of speaking with their company rep years ago and he advised me to store the product in the freezer to extend its shelf life. Even though Green Vibrance is a freeze-dried supplement, making freezer storage logical, I now store all powdered vitamins in the freezer for safe keeping.

In the interest of time and respect for your other commitments-yes I know you have a life that does not evolve around the world of supplements like SOME people…well…me, I will pause here for now and continue next week with more on vitamin allies and enemies. Oh the saga!

Until then, Take Care and BeWell! 

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Ailments and Conditions, FAQ's/ ABC's, Herbs, Herbal Formulations, Quick Tips, Vitamins and Minerals

Perking Up That Sluggish Thyroid

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I recently came across a headline stating Americans may be
Iodine deficient due to heavy fluoride consumption and the current focus on low
salt diets. This returned my attention to a question posed by my Lil’Mommy a couple of months ago on natural alternatives to treating Hypothyroidism. The most
familiar herb associated with this condition is kelp, specifically for its naturally high iodine content. However, there are a few other recommended nutrients that can be supplemented for additional support. Before we delve into
these options, let us first clarify the difference between hyper and hypothyroidism.

The thyroid gland, at the base of the neck, is the body’s temperature regulator. It does this by secreting two hormones-thyroxine and triiodothyronine-that control the rate at which the body uses calories and energy. If too much of these hormones are secreted, hyperthyroidism occurs. Too little and the result is hypothyroidism.

Hypothyroidism Some Possible Symptoms

  • Low body temperature and Intolerance to cold
  • Chronic fatigue
  • Reduced appetite
  • Tendency to gain weight easily
  • Elevated cholesterol
  • Yellow bumps on the eyelids and/or droopy, swollen
    eyes

A Suggested Self-Test: Using a thermometer, take the temperature underneath your arm as soon as you wake in the morning. Do this before getting out of bed, while lying down still and quiet. Hold the thermometer under your arm for 15 minutes; and repeat this test for the next 4 days, logging your temperature each morning. A consistent measurement of 97.6 degrees Fahrenheit or lower may indicate an underactive thyroid and should
thus be discussed with your physician.

If you believe and receive confirmation of hypothyroidism, your doctor may prescribe a thyroid hormone depending on the extent of the condition and cause of under-activity. If medication is prescribed, request a recommended eating plan to follow and get their thoughts on your supplementing additional supportive nutrients that will not conflict or interfere with your prescribed medication. Once all appropriate information is reviewed and clearance is obtained, the below list of supplements may be helpful in managing the condition. Please note that sometimes medications and even simple foods can interfere with both the body’s natural processes and the helpful benefits of otherwise supportive nutrients.

Supplement

Benefits

Dose

Other
Sources

Competing
or Conflicting Nutrients
Kelp Natural source of iodine,
important to the synthesis of thyroid hormones		 2000-3000mg/day sea salt, seafood, dulse, asparagus, garlic, mushrooms, sesame seeds,
soybeans		 Broccoli, Brussels sprouts, cabbage, cauliflower, spinach, kale,
mustard greens, peaches, pears, turnips, chlorine, fluoride: Known to block
the thyroid gland’s absorption of iodine when consumed in large amounts
L-Tyrosine Thyroid hormones originate from this amino acid 500 mg twice a day, on an empty stomach. For better absorption, take only
with water or juice, 50mg of Vit.B6 and 100 mg of Vit.C		 Almonds, avocados, bananas, poultry, dairy, pumpkin seeds Anti-Depressant Medications of
the MAO (monoamine oxidase)
inhibitor class. The two combined can cause dangerously high blood pressure
Natural raw thyroid glandular Can be used as an alternative to synthetic thyroid hormone As directed by your physician and supplement’s dosing instructions Armour Desiccated Thyroid Tablets;Natural Sources Raw Thyroid Blood thinners, estrogen therapy including birth control pills,
diabetes medications including insulin: may interact negatively with
glandular thyroid supplements

For more information on nutritional healing for hypothyroidism, Phyllis A. Balch’s Prescription for Nutritional Healing is an amazing resource, both thorough and user-friendly.

Thank you for visiting. Hopefully this information helps simplify and clarify some options available for managing this condition. Until next week…

Be Informed and BeWell

Ailments and Conditions, Antioxidants and Superfoods, Herbs, Herbal Formulations, Quick Tips, Vitamins and Minerals

Checking in on Breast Health

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pink ribbon
Image via Wikipedia

During Breast Cancer Awareness Month I took a look at the updated research for any new developments to share, and the information I discovered was quite interesting. Some previously praised supplements are actually no longer definitively considered strong preventives while other practices have been reviewed to make the reasoning behind their classification as a risk  more clear to the public. First up, some common practices that should be modified for better breast health.

Avoid Risk Safe Alternative
Antiperspirants,
especially immediately after shaving when razor cuts allow quick, easy access  into the body		 Previously believed hazardous to breast health because of the
chemical and aluminum content, recent research has narrowed the danger of antiperspirants
to their prevention of toxins from exiting the body through the sweat glands in the armpits. Those un-removed toxins get deposited in the lymph nodes below the
arms. This, the upper outside quadrant of the breast, is the most common location of breast cancer tumors.		 Deodorant, antiperspirant free
Sleeping in Bras or wearing them for 14 hours plus/day “…tends to increase the hormone prolactin, which decreases circulation in the breast tissue”. * Ample circulation is needed to insure your body’s natural expelling of toxic carcinogenic fluid
that accumulates in the breasts’ lymph nodes.		 Limit bra wearing to 8-10 hrs /day
Drinking more than 7 Alcoholic
beverages a week and 3 alcoholic beverages per day		 Heavy alcohol consumption has been linked to an increase in the risk of most cancers, including breast. A glass or two of red wine like Pinot Noir that is high in antioxidants
Synthetic Estrogens added to many dairy, meat and poultry food products Synthetic estrogens increase the estrogen levels within our
bodies and create an overall hormonal imbalance. High levels of estrogen
have been linked to increased cancer rates.		 Foods that clearly state “no added hormones”

Supplements and the Extent of their Potential

Vitamin D3

Where research in the preventive power of this prohormone has been inconclusive, what has been  consistently observed is a lower incidence of breast cancer in parts of the country and cities with more sunlit days. The more overcast and cloudy areas have more occurrences of the disease. Our bodies produce D3 when exposed to UV rays, and the lower risks have been observed in those with blood levels of D3 averaging approximately 4000 IUs / day. Until more conclusive research is obtained, supplementing 2000 IUs of D3 /day along with getting 20 minutes of daily protection free sun exposure is recommended.

The Omega 3:6 Relationship

Omega 3 Fatty Acids (found in salmon, tuna, algae, krill, flax and other foods) are necessary for many reasons. The healthy fat they provide carries the fat soluble vitamins A, D, E and K from our food into our bodies and benefits the heart, brain and joints among other body systems and functions. However, latest research indicates that the anti-inflammatory benefits of Omega 3’s  are reduced when there is too much Omega 6 (found in poultry, eggs, avocados and most vegetable oils) present. Additionally, excess Omega 6  has been linked to increased breast cancer risks in post menopausal women. The healthiest ratio to maintain between these two essential fatty acids is 1:1. Most Americans unfortunately maintain a 1:14 ratio increasing our risk for disease development.

Melatonin

Many studies have been done recently on the impacts of melatonin on breast cancer development and treatment. And what has thus far been determined is that through its inhibitory effect of estrogen and progesterone production, melatonin can be helpful in both preventing the disease’s development and extending the survival rates of those diagnosed with it. Because our bodies’ natural melatonin production declines at age 40, supplementation in the mid to late 30’s may be beneficial. Stick with dosages between 1 and 5 milligrams as it has not yet been confirmed that more is necessarily better.

More importantly, excess melatonin can cause some side effects like drowsiness, nervousness, sweating and/or heart palpitations upon waking. For a natural boost in your melatonin production make sure you are sleeping in a completely dark room and that if you have to get up in the middle of the night, you don’t turn on the lights. “…production of melatonin rises from bedtime until the middle of the night, and then slowly declines throughout the rest of the night. If you get up during the night and turn on the light or open the refrigerator door, your melatonin production will abruptly stop.” **

Considerations for Complimentary Treatment

One of the greatest gifts from Mother Nature is the vast selection of healing plants, trees and vegetation from which we create our medicines. The following herbs have long and strong reputations for effectively aiding the fight against cancers. They can be further researched by you and your physician to determine their compatibility with your current treatment plan. They can compliment, but they should not be viewed as replacements for conventional treatment. More information can be found in Rosemary Gladstar’s Herbal Healing for Women, 1993.

  • Chaparral Leaves- blood purifier, antibiotic, useful against both bacteria and viruses
  • Pau d’ Arco Bark- slows and inhibits the growth of tumors and cancers
  • Reishi Mushroom- enhances immunity, reduces nausea associated with chemotherapy, increases radiotherapy’s effectiveness

Closing Thoughts

As the body of research in breast cancer grows, so do our means of protection and options for treatment. Regardless of our genetic make-up, family history and other perceived predispositions, we always have the power of the present moment on our side. The love we have for ourselves can be demonstrated everyday in the way we respond to our stressors, choose our health over work and task management and tune into our bodies’ most subtle yet perceptible signals and signs. We should never deny ourselves the leverage and upper hand that information provides. Nor should we accept an “expert’s” opinion over our own instincts. For the more closely and frequently we listen, the louder and clearer the messages lying within will become. Until next time…

Be Strong and BeWell

* Williams, David MD.  Natural Health for Women, Breast Cancer Prevention, Natural Healing. www.shirleys-wellness-cafe.com

** Minton, Barbara L.  “Melatonin: A Hormone That Protects Against Breast Cancer and Aging”. 10 April 2008 http:www.naturalnews.com/022981_melatonin_cancer_breast.html

Blends and Mixtures, Herbs, Herbal Formulations, Quick Tips, Vitamins and Minerals

Hair’s Return

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For quite some time I’ve wanted to try Natural Factor’s BioSil Advanced Collagen Generator, and about a month ago I finally began using this collagen booster to help increase hair growth  and thicken the existing hair around my hairline and front of the head. I’ve worn my hair in locks for about ten straight years now, and after a while the weight of the fused strands combined with the twisting and re-twisting  of the locks stressed the follicle and caused hair thinning. I’ve always had a fuller head of hair in the back of the head than in the front, but sectioning off the hair in small segments to form the locks really accentuated this fact. Needless to say, I had been seeking a solution to this problem for a while and was really excited to hear the positive feedback received on the BioSil supplement.

Now because BioSil is a collagen generator, it benefits not only the hair but also the skin, nails, joints and even internal organs. Our bodies produce less collagen as we grow older and start to exhibit the tell tell signs of age due to this decreased production. Consequently collagen, actually a protein, is frequently included in antiaging supplements and programs. Like other supplements, it can be taken in liquid, pill and powder forms as well as applied topically and injected. The oral dietary supplements are thought to be more beneficial and offer longer lasting results than the topical and injectable forms; but the oral forms are usually sourced from chickens, cows or pigs, as with gelatin (a natural source of collagen), preventing vegetarians and pescetarians from experiencing their benefits.

Though I’m neither a vegetarian nor a pescetarian, I chose this vegetarian booster over an actual collagen supplement because I prefer to enhance my body’s capabilities while it is still generating the protein rather than completely relieve it of its production duties. And I am very happy to report that I definitely see the difference! My hairline is fuller as is the hair atop my head! Finally, a solution!

 BioSil uses forms of Silicon and Choline to boost collagen production. Silicon is the second most abundant element on Earth after oxygen and necessary to the formation of collagen. It also stimulates the immune system and prevents our bodies’ tissues from aging. It can be supplemented naturally by eating beets, brown rice, bell peppers, leafy green vegetables, grains and the herb horsetail. The other ingredient Choline is a member of the B Vitamin family and is needed in the production of our cell membranes. It is found most abundantly in lecithin, egg yolks and brewer’s yeast.

I should also mention that I have been taking a daily 3000 mcg dose of Biotin, another member of the B Vitamin family, for a few months as well. Biotin is known for its positive effects on hair growth and health through its support of protein formation within the body. And though I’m sure it helps increase the growth and overall strength  of my hair, the fullness in my hairline did not become noticeable until I started including the BioSil in my program.

BioSil is available in both liquid and capsules and should be taken twice per day for optimal results. Remember that the body can take anywhere from four to eight weeks to show sustained benefits, and it appreciates a brief seven-day break after four weeks of consecutively using any nutritional supplement. I’m on a break now and can’t wait to start again so I can report the improvements seen over a two month period. I’ll keep you posted!

As always, please don’t hesitate to speak with your doctor if you’re unsure about a supplement’s appropriateness, and be sure to let them know of any other supplements you may be taking.

Until next week, take care of you and be sure to BeWell!

Antioxidants and Superfoods, Blends and Mixtures, FAQ's/ ABC's, Herbs, Herbal Formulations, Quick Tips, Vitamins and Minerals

Fall Starter Kit

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Autumn is here and though it is one of my favorite seasons, there are definitely things to be missed about the summer months. Its long days and light, refreshing foods keep us energized and even result in a more positive disposition. And though at times an aggravation, the higher temperatures result in better circulation and more frequent perspiration which naturally expels unnecessary buildup and blockages within the body. This, in turn, keeps us feeling lighter on our feet and more attentive to adequate hydration than full tummies. We are also less inspired to stand before a hot stove and therefore eat more raw fruits and vegetables. By default our bodies organically experience crucial processes and receive health enhancing nutrients they’d otherwise have to rely upon us to facilitate and supplement. Once again I must applaud Mother Nature for this brilliant strategy! And rather than dwell in our loss of the luxury to merely semi participate in our bodies’ wellness, let us embrace this transitional time and revisit some previously mentioned practices.

Cleanse- The start of a season is the perfect time to wash away all that has lingered from our foods, beverages and surrounding environments. It’s an opportune time for making new lifestyle resolutions and cleansing is the appropriate process to reset our systems and prepare our bodies for the coming changes. To achieve that squeaky clean feeling, I refer you back to my fav:  the Ultimate Cleanse by Nature’s Secret. Remember however, if you are still nursing that annoying end of season cold it is best to wait until you have recovered to begin the cleanse.

Strengthen & Tone– Post cleansing care will certainly be enhanced by the whopping 25 billion count of probiotic cultures found in the Green Vibrance super food powder. The ongoing benefit is its potent blend of antioxidant fruits, vegetables, grains and herbs. For those who are turned off by drinking green things, I promise you it is more than worth it. It tastes great in OJ and the color is even toned down a bit by the orange. Close your eyes, take a deep breath and leap!

Adapt & Defend– We most recently covered the importance of a strong and adaptable system to maintaining health and fending off illness; and this supplement is one of the most popular and trusted immune boosters on the market. The Wellness Formula contains the antioxidant VitaTrio, protective minerals Selenium and Zinc, Adaptogenic Herbs and immune system tonics like Astragalus Root, plus the more familiar flu fighters like Garlic and Echinacea. This supplement stays on my love list in part because of its versatility. There are dosing programs to both maintain an already healthy body and heal an ailing one. Use as directed, according to your current state of health, and feel secure in the knowledge that you are insuring wellness from all angles.

Regroup & Regenerate– One of the things I like most about the colder seasons of the year is the opportunities to snuggle up with warm drinks and teas. They are great end of the day treats and simple yet effective sleep aids. If you have not had the pleasure of a cup of Milk Thistle Tea, you simply must try it. The herb has a mild flavor and slightly creamy consistency that blends nicely with honey or agave. Milk Thistle is king in liver cleansing, toning and regenerating, and a healthy liver is fundamental to disease resistance. Please note though, the medicinal potency of this herb is thought to be diluted by water. So, you are better off drinking the tea for general wellness benefits and opting for the concentrated
capsules or tinctures when seeking stronger immunity boosts and healing.

A Final Farewell…

Paying Homage To Filling the Gap With
Long sunlit days providing natural Vitamin D3 for  stronger bones, happier dispositions, and healthier hearts 20 minutes a day of protection free exposure to  the sun, cod liver oil, or 400 IUs of supplemental D3 taken with 5000 IUs of Vitamin A for better utilization
Fresh seasonal apricots, avocados, berries, citrus fruits, melons, lettuces, tomatoes and watercress providing superior  nutrition and antioxidant protection Raw multi-vitamin, multi-mineral supplements like  the Garden of Life’s Vitamin Code series with live nutrients for easier, quicker and fuller absorption

And a Warm Welcome Back

…to apples, dates, cranberries,pears, plums and figs; garlic, shallots, ginger root, pumpkin, butternut squash,sweet potatoes, turnips, yams, oats and amaranth oh my!

Let us not forget the almonds, cashews, pistachios, pecans and all of their savory oils and butters.

Enjoy and even indulge in these fall gems as many of the most praised detoxifiers, immune enhancers, body builders and brain boosters originate from them. I could go on and on, but I’ve made myself hungry and now need a hearty meal to start the day!

Happy Fall Folks, Take Care and BeWell

Ailments and Conditions, Antioxidants and Superfoods, FAQ's/ ABC's, Herbs, Herbal Formulations, Quick Tips, Vitamins and Minerals

Armed and Immune Part II: Allergies… Really?

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Last week I wasn’t sure if my sniffling and scratching was due to allergies or the onset of a cold. This week, as I awake to puffy eyes and eagerly await the afternoon to see my face restored to its usual size and shape, I’m leaning more toward allergies as the culprit. And as I watched my dear friend rapidly progress from itchy eyes to a full-blown sneeze attack, any remaining doubt disappeared. Wait a minute though, allergies seem unlikely because the seasons for pollination have passed. Right?

Actually, not quite. I did a little more research, and sure enough, fall allergies are not just figments of our imaginations. Ragweed, which begins to pollinate in August, is considered the greatest trigger of the coming season.
And mold, another offender, will get a tremendous breeding boost when its spores take up residence in the piles of fallen damp leaves soon to decorate our streets and yards.  Both of these irritants can take flight, travel hundreds of miles, and share their joy with unsuspecting victims in faraway places. Nature- got to love it.

But our immune systems sure don’t. They are equally agitated and confused by these bullies-identifying them as harmful threats and
striking back with the same vengeance they would a bacterial or viral
infection. Although last week’s VitaTrio is a wonderful foundation for the immune system, enabling it to protect and sustain us, some assistance from more trigger ready nutrients can offer the immediate relief most desired when up against  inflamed sinuses, watery eyes, runny noses and fatigue.

MSM, or methylsulfonylmethane, is mostly regarded for its ability to heal body tissue and is consequently included in many hair, skin, nail and joint formulas. As a dancer, I’ve used it for years to help care for my overstressed knees and hips, and I was surprised to learn that it “has antiallergic properties equal to or better than those of antihistamines,” helping to detoxify the cells, relieve inflammation and alleviate pain.*

MSM is contained in fresh fish, meats, fruits and milk but is sensitive to food processing procedures like heating and drying and is therefore usually eliminated from our diets before the food can make it to our
plates. Thankfully, supplemental MSM is available in liquid and pill forms and can safely be used in high doses for extended periods of time, without side effects or adverse interactions with other medications.

Combining MSM with a Vitamin C supplement will increase its benefits, as will taking the supplement on a consistent basis to avail a constant supply to our systems. The recommended starting point is 1000 mgs per day, taken in divided doses, twice daily, with meals. Benefits may be experienced in as soon as two days.

Quercetin is one of the bioflavonoid nutrients that are essential to our bodies’ absorption of Vitamin C. Peppers, grapefruits, lemons, apricots, blackberries, elderberries, rosehips and the white material beneath the peels of citrus fruits all contain bioflavonoids. And many Vitamin C supplements are formulated with them for enhanced absorption.

In medical studies, quercetin reduced allergy sufferers’ histamine release by as much as 96%. It decreases the immune system’s response to pollen, certain foods and other allergens such as dust and has also shown potential in treating and preventing asthma symptoms. Quercetin’s absorption
and effectiveness within the body is enhanced by the enzyme bromelain, found in pineapples. Bromelain also reduces inflammation, the root cause of much allergy induced sinus pressure and head pain. Start with 500 mgs of quercetin, 100 mgs of bromelain and 500 mgs of vitamin C together, twice per day, and gradually increase as needed.

Just a Spoon Full of Honey…

Once, out of desperation, I tried an over the counter antihistamine for relief, but I found it to be too drying to my nose and throat and that was almost as uncomfortable as the actual allergy symptoms.
Surprisingly, and luckily, a recommendation of state produced honey panned out and did the trick. You want the honey produced within the state because it contains the pollen you are having the allergic reaction to. This is similar to receiving a vaccine to increase your body’s defenses against a particular virus. Take about one tablespoon, as needed, to provide immediate relief of mild to moderate symptoms and increase overall immunity. I find that the honey works best when taken straight, but it may be easier for some to swallow in a tea. Using it to sweeten lemon, elderberry or rosehips tea will provide a double dose of protection due the quercetin contained in these foods. Until next week…

Arm Yourself and BeWell!


*Phyllis A. Balch, CNC, Prescription for Nutritional Healing 4th Edition. New York, NY: The Penguin Group, 2006

Antioxidants and Superfoods, FAQ's/ ABC's, Quick Tips, Vitamins and Minerals

Armed and Immune: Part I-The VitaTrio

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So here they come again, the ever-present scratchy throat, occasional sniffle, and then the full on sneeze. Could be a cold; could be allergies. Regardless, it is annoying and not at all unusual for these times of the year.

That space of time between two seasons is about serious transformation and our bodies are focused on transitioning and adapting to the upcoming changes.The brunt of burden falls upon our immune systems, and their jobs are multifold. They must properly identify a threat, confine and rid the body of it, and store the information for later use. And this has to been done efficiently, in a way that does not over tax because if and when we face that threat again, the immune system is expected to handle the situation even better than before.

Our job is to empower our systems by thinking positively, resting properly, and managing our stress levels. We can also help the process along by feeding it potent disease fighting nutrients. The selection of immune enhancers to choose from is immense, and we’ll cover both the tried and true as well as some lesser known. First up, the ACE Vita Trio!

 Vitamin A in what is called its “preformed
state” is known as Retinol. And yes, this is the same form that has taken over
the cosmetic industry’s anti-aging department. Retinol is found most abundantly
in fish liver oil – Grandma was right all along–  egg yolks, cream and butter. The
form converted to Vitamin A by our bodies, aka “Provitamin A”, is the
beta-carotene found in yellow and orange fruits and veggies and dark leafy
greens.

Vitamin A, among many other
things, is responsible for protecting, healing and growing bodily tissues
including bones, skin and the fine linings and membranes of our internal organs
and cells. It works best with sufficient levels of fellow antioxidant nutrients
Vitamin E and Zinc,”… and an adequate intake of protein”. * Our bodies need at
least 5000 IUs per day of Vitamin A to avoid deficiency. 10,000 IUs is a good
and safe amount to take in on a daily basis, but 20,000-30,000 IUs per day may
be best for those managing stressful lives and dealing with occasional anxiety.
Two medium-sized carrots a day provide the body with about 10 to 15,000 IUs of
beta-carotene that the upper intestines and liver can convert into the
necessary 5000 IUs of Vitamin A. Keeping your body stocked with adequate levels
of Vitamin C and E prevents our stores of Vitamin A from running low.

Quick Tip: Check the quality of
your night vision for indications of a Vitamin A deficiency. It is also necessary
 to the production of the chemical that allows us to see in the dark.

The Citrus V

Vitamin C, found abundantly in citrus fruits, is probably the most
relied upon vitamin of all and for good reason. It is a crucial anti-oxidant
vitamin that not only helps prevent the creation of disease-causing free radicals, it also protects the other antioxidant vitamins A and E.
Vitamin C, aka Ascorbic Acid, is not produced by the body,  and so must be obtained through our
diets. It is only found in fruits and vegetables and is most available in fresh
raw produce as its lack of stability makes it difficult to survive the cooking process.

Many are aware of the citrus vitamin’s aid to the immune system.
Anecdotal and scientific evidence exists to support its use for everything from
the common cold to cancer. However, you may not know its role in mood balance,
a significant contributor to immune system integrity. Vitamin C aids in the
metabolism of both Tyrosine and Tryptophan. Tyrosine and Tryptophan, as
previously covered, work hand in hand
for the nervous system to counteract anxiety and mild to moderate depression.
They keep us in a positive mind state and therefore more resistant to illness.

Additionally, Vitamin C aids the production of Thyroid Hormone, the
metabolism and elimination of cholesterol and the formation and maintenance of
the collagen that is present in all of our bodies’ connective tissues-skin,
joints, capillary walls, bones, teeth, you name it!

The minimum recommended daily amount is 60 mg for the average adult, 80
mg for expecting mothers and 35 mg for infants. Higher amounts are required
during stressful times and times of decreased immune function. The adult body
will absorb no more than about 1000 mg at a time and excrete any amount that it
does not need. For this reason, a time released Vitamin C supplement is
recommended to insure full absorption of this invaluable nutrient.

Vitamin E-Tocopherol

The tocopherol family, was first isolated from wheat germ oil (still
many’s preferred supplement form) and is found in the protective coverings of all
grains, seeds and nuts. To safely extract the Vitamin E from the source, one
must do so naturally such as by cold pressing the grain or seed. Due to
this heat sensitivity, the resulting oils should be consumed uncooked.
Drizzling a cold pressed nut oil over salads, veggies and meats is a great way
to boost the antioxidant value of your meal; and if your diet is heavy in
unsaturated fats, this addition  will go a long way towards improving your cardiovascular health.

“ vitamin E’s key function is to modify and stabilize blood fats so that the blood vessels,
heart, and entire body are more protected ”. *

That’s quite an order for one vitamin, but certainly not beyond its
capabilities. Much research and study is being done on the tocopherol family to
determine its benefit to ailments ranging from protection against the toxic
effects of smoke and alcohol to prevention of autoimmune diseases. What is
clear now is that it does enhance immunity and is particularly effective at
treating viruses. We also know that Vitamin E’s abilities are amplified by its
fellow antioxidant friends Vitamin A and C.

 Quick Tip:To get the greatest bang for
 your buck, supplement the potent D-Alpha tocopherol form and take it in the
morning before breakfast or at night before bed. Recommended daily doses range
 anywhere from 400-600 IUs for prevention to 800-1600 IU’s for healing. Always
start on the lower end and increase your dosage gradually. And always consult
with your health care provider for any specific considerations you should be
mindful of while supplementing.

The ACE trio can be taken separately as part of a nutritional healing program or together for general antioxidant protection. And as you’ll see in this series, many great formulas combine these with other medicinal nutrients for comprehensive immune care. More on those next week, until then…

BeWell!

*Elson M. Haas, M.D., Staying Healthy with Nutrition, the Complete Guide to Diet and Nutritional Medicine. Berkeley, CA: Celestial Arts, 1992

Antioxidants and Superfoods, Blends and Mixtures, FAQ's/ ABC's, Herbs, Herbal Formulations, Quick Tips, Vitamins and Minerals

Brain Tweakers

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Welcome back to “Come on, Get Happy”

This week, Brain Tweakers!

As previously stated, one part of my mood enhancement regimen consists of the mental performance formula Neuro1. This is definitely one of my favorite supplements! To break it down superficially, it totally appeals to my inner science geek. It is a powdered formula that you have to shake to mix and activate, and that once activated is so energetic it literally can blow the top off of your mixer. I do not exaggerate one bit here, last Tuesday I lost my mixer’s top on the subway platform. It popped off with a bit of a bang and soared out and into the train tracks after I obviously over did it on the shaking. Needless to say, it is a sensitive and somewhat obnoxious formulation with a lot of power and energy. Stick to secure mixers with screw top closures. Also, the powder is flavored, but be forewarned; it starts sweet and finishes with a dull bitter taste. A little chase with water and you’ll be fine.

Now digging deeper,Neuro1 is a 7 gram dose per 31 gram serving size formula containing six of the mood boosting nutrients we reviewed in last week’s post – Vitamins B6 and B12, L-Tyrosine, Inositol, 5-HTP and Biotin. It also contains the caffeine equivalent of one cup of coffee, 18 grams of carbohydrates, 10 grams of sugar, 5 grams of protein, and antioxidants C, E, Selenium andZinc. Neuro1’s first five, and therefore most abundant, ingredients are Taurine, L-Tyrosine, Glucuronolactone, Magnesium Creatine Chelate and Acetyl L- Carnitine.  Since we’ve already explored L-Tyrosine, let’s delve into the other four.

  • Taurine is an amino acid commonly used in energy drinks like Red Bull and 5 Hour Energy. It is found in very high concentrations within the brain, and it is also found in the central nervous system, heart and skeletal muscles. Taurine helps electrolytes such as sodium, potassium and magnesium flow in and out of the cells. There is a possibility that it also helps combat depression.
  • Glucuronolactone is also commonly found in energy drinks and naturally produced by the body. It is present in most of our connective tissues including the tendons, ligaments and joints. It is also considered a detoxifying chemical.
  • Magnesium Creatine Chelate is a more absorbable and bioavailable form of creatine. Though naturally produced by the body, creatine is often supplemented by athletes for enhanced strength, energy, recovery and expansion of the muscles’ cell size. Creatine needs magnesium to convert to ATP, the fuel our muscles run on. Magnesium Creatine Chelate allows supplement makers to energize us without using simple sugars.
  • Acetyl L-Carnitine, also naturally produced by the body, is a substance derived from carnitine. Carnitine is related to the B-Vitamins but similar in structure to the amino acids. It is most commonly recognized for helping the body use fats for energy and is therefore a popular weight management aid. Acetyl L-Carnitine has demonstrated an anti-aging effect on the brain and nervous system and is even supplemented to delay the progression of Alzheimer’s disease.

That rounds out this formulation’s heaviest hitters and they are very promising for a variety of reasons; but they are not necessarily my favorites in the mental performance category.

Those would be Huperzine A and Vinpocetine.

I love these guys just as much as I do my dear Inositol! Be aware though, these substances are quite potent and should only be supplemented in small doses- no more than 200 micrograms/day of Huperzine A and  5 milligrams/day of Vinpocetine– to avoid any possible side effects and adverse reactions with medications. Those taking blood thinners should not supplement Vinpocetine, nor should anyone with low blood pressure, seizures and/or bleeding disorders. 

Both of these nutrients are derived from plants. But Vinpocetine is a synthetic substance developed from the leaves of the Lesser Periwinkle Plant. It is believed to increase blood and oxygen flow within the brain.

Huperzine A is a highly purified and manipulated substance sourced from Chinese Club Moss. It is known to increase levels of the neurotransmitter Acetylcholine that carries information throughout the brain and body. Acetylcholine helps to quicken the speed of our thoughts and, “…juices the mind to be flexible, quick in movement, creative and innovative…to increase our intuition, language skills, and memory retention”.* Glorious! Right? But I’m sure you can see how too much can be a problem.Acetylcholine balance au natural can be achieved by eating avocados, dairy products and nuts.

Though I currently need the quick pick-me-up effects offered by powdered and liquid supplements, I’ve had great success with the pill form supplement Focus Formula. It is a simpler formulation that includes the Omega 3 fatty acid decosahexaenoic acid (DHA) that is found in large concentrations within the brain. Focus Formula takes a couple of weeks to get into the system, but once it’s in it does deliver a good mid-day kick.

Other noteworthy brain boosters include:

Alpha Lipoic Acid a potent anti-oxidant found in spinach and broccoli that allows our cells to use sugar to produce energy.
DMAE (dimethylaminoethanol) a chemical similar to choline that is involved in the process of learning and retaining information and is helpful in increasing focus and alertness. It is best to take as needed and not on a daily basis.
Ginkgo Biloba an anti-oxidant herb originating from China that is known to increase oxygen supply to the brain and blood flow to the heart, brain, and body. It continues to be studied for it potential to strengthen the body  and help it fight  illnesses  that deteriorate memory and cause chronic neuromuscular pain.
Phenylalanine an essential amino acid not produced by the body that can cross the blood brain barrier and therefore directly affect brain chemistry. The body can convert it into tyrosine. Pregnant women and those suffering from diabetes, high blood pressure and anxiety attacks should not supplement this. Phenylalanine is used to make the artificial sweetener aspartame.
Phosphatidyl Serine a substance produced by the brain and abundantly found in nerve cells.  It has been known to enhance learning capability and short-term memory. It is thought to have an anti-aging effect on the brain.

Care and caution should be exercised when using any substance, natural or synthetic, to impact brain chemistry and function. My recommendations after all has been discussed and reviewed by your medical professionals are:

1.start with individual nutrients instead of formulations

2.first work with the whole herbs instead of their active ingredient extractions

3.begin with a clean slate, supplementing and layering ingredients one at a time

4.always adhere to a supplement’s warning label

In short, have fun but take your time. Next week, the stress buffers!

Until Then,

BeWell!

*Patt Lind-Kyle, Heal Your Mind, Rewire Your Brain. Santa Rosa, CA: Energy Psychology Press, 2009

Antioxidants and Superfoods, FAQ's/ ABC's, Quick Tips

After the Cleanse is Done

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For those who are now squeaky and new inside, insure that your work was not done in vain with the following post cleansing care package.

During and Immediately After

Replenish with probiotics. These protective tiny living organisms like bacteria, viruses and yeast are similar to those residing in our gastrointestinal tracts. They are the “good bacteria” that have been known to help protect from infection and illness, and they are often stripped from the intestines by colon cleansers.  Yogurt, soy, kefir and miso are among the many foods that naturally contain live probiotics. But rest assure, if those foods don’t appeal to your tastes, probiotic supplements have been the buzz for quite some time and are available in liquid, powder, pill and chew forms (these usually contain freeze-dried bacteria).

The strongest I’ve seen available over-the-counter is 150 billion CFU’s. These, and counts above 10 billion are typically recommended by health care professionals for use after a cycle of antibiotics or to help manage certain GI issues.  4-10 billion CFU’s are appropriate for maintaining overall health and wellness and can safely be taken as directed by the product guidelines. Some of the terms you’ll come across on the packaging labels include:

  • CFU or Colony Forming Unit- indicating how many units are able to divide and form colonies. One unit equals a single bacterium.
  • Flora – often used interchangeably with bacteria, referring to the microscopic organisms that line the intestinal tract and are necessary to its normal functioning.
  •  “Live and Active Cultures”- this seal is placed on yogurt and other fermented foods or beverages that contained at least 10 million living and active bacteria per gram of the substance when it was manufactured. The “Active Cultures” statement is commonly listed on freeze-dried probiotic supplements.
  • Strains- there are many different strains of bacteria with histories of benefitting many different conditions. They can be supplemented individually or in groups, both large and small. Two commonly used strains are the lactobacillus acidophilus, known for its beneficial effect on gastrointestinal health, and bacillus, often used to relieve symptoms associated with IBS (irritable bowel syndrome).Other commonly used strains include bifidobacterium, saccharomyces, streptococcus, and enterococcus.

Probiotics should not be supplemented when we are ill or functioning with a compromised immune system. If you are not certain whether supplementation is necessary or safe for your particular condition, researching the benefits associated with that condition and the use of probiotics will provide some clarity. But you should refer to your doctor for the strain and potency most suitable to your needs.

Immediately After and Ongoing

Restore with prebiotics. These non-digestible nutrients sustain and promote the growth of the healthy bacteria living in the intestines. Many foods contain prebiotics including dairy products, oatmeal, honey, berries, garlic, onions, asparagus, and kale. Consuming prebiotic containing foods helps maintain healthy levels of the beneficial bacteria and therefore, general gastrointestinal health.

Aid digestion with enzymes. Found naturally in saliva and secreted by the cells lining the stomach, pancreas, and small intestines,  enzymes help the body break down foods for fuller absorption and utilization of their nutrients.  More fully digested food also means less build-up within the gastrointestinal tract. Remember that one of the main purposes for cleansing the system is to remove undigested matter from the body.

Enzymes are also naturally occurring in certain foods, and when supplemented, they are taken during or immediately after a meal. Tropical fruits supply most supplemental enzymes:

  • Papain, found in papayas, helps with protein digestion.
  • Bromelain, from pineapple, also aids the breakdown of proteins. It is an anti-inflammatory helpful in remedying tissue irritations such as those experienced after surgeries and injuries.

Some enzymes like lactase, found in the small intestines and responsible for breaking down the milk sugar lactose, are supplemented to offset a deficiency. Supplemental enzymes are often measured in milligrams and come in varied dosages.

In the case of lactase deficiency/ lactose intolerance, it is important not to self diagnose and treat this condition. Instead, consult a physician or GI specialist for accurate assessment and appropriate recommendations.

Long Term Maintenance

Cleansing should not be a once in a lifetime occurrence. Ideally we should aim to do this 2-4 times per year, provided our immune systems are not compromised. So, there is no need to stress the occasional indulgence or period of laxity with our diets; however, a few consistent points of focus can keep us functioning at optimum levels between cleanses:

  • 8-10 eight ounce glasses of pure, clean water per day to help the body remove toxins
  • 25-35 grams of dietary fiber per day to help maintain intestinal health
  • fruit and vegetable washes to remove pesticide and/or herbicide residues
  • super food blends such as my favorite Green Vibrance from Vibrant Health to help fill any nutritional gaps left by our food choices, time constraints and occasional splurges

Last but not least, let your original goals for cleansing dictate your food and beverage choices. There’s nothing better than starting fresh with a clean slate! Respect the investment you’ve made.

Take Care and BeWell 

 

 

Antioxidants and Superfoods, FAQ's/ ABC's, Herbs, Herbal Formulations, Quick Tips

Keeping it Clean

8 Comments

First and foremost, thank you for visiting and supporting BeWellWarrior. Your comments and questions are much appreciated and I’m thrilled to have offered useful info for some and simply shared a similar experience with others.  On that note, let’s jump right into last week’s most frequently posed question.

Cleansing…

It’s perfectly logical with the onset of summer. A change in season often signals us to take special care in tidying and cleaning our homes, and feeling inspired to do the same for the body is a natural extension of this instinct. Cleansing gives the body the opportunity to rid itself of accumulated waste from undigested foods, preservatives, additives and other substances absorbed from the environment like exhaust, fumes, and even chemicals from water, detergents and cosmetics.

Signs that it may be time to cleanse:

  • Feelings of lethargy and/or irritability
  • Indigestion, constipation or irregular bowel movements
  • Fluid retention and bloating
  • Skin eruptions such as acne and/or rashes
  • Dullness or discoloration in the whites of the eyes
  • Phlegm and lung congestion
  • Dizziness, migraines or headaches
  • Nausea, gas and weight loss

The types of symptoms you are experiencing will help determine which organs and systems are affected, what types of cleansers are appropriate, and which nutrients may be helpful.

lethargy , irritability Liver  dandelion, milk thistle
indigestion , constipation Colon/Intestinal Tract plantain herb, cascara sagrada, psyllium
fluid retention Kidneys and Urinary Tract cranberry, uva ursi
skin eruptions Blood red clover leaf, echinacea*
lung congestion Respiratory System mullein
dizziness, migraines Heavy Metal Toxicity** glutathione, NAC ( n-acetyl-cysteine )
nausea , weight loss Parasite Infection** goldenseal, wormwood

*Speak with your physician first if you are taking cholesterol lowering medications.

**Consult with your physician for accurate diagnosis and treatment.

When we experience more than one of these symptoms simultaneously,  are planning to change our diet (i.e. switching to vegetarianism, starting a weight loss program), or its been more than six months since our last cleanse, a total body detox may be warranted.

Renew Life’s line includes a first timers’ total body cleansing system that is both gentle and effective. The line also carries heavy metal and parasite removal systems. Nature’s Secret makes colon and total body cleansers including, my system of choice, the Ultimate Cleanse. This is a strong system that works through all of the body’s elimination channels. It also contains laxative herbs that can make using it during a busy week less than ideal. I’d suggest taking a probiotic complex afterward to replace the protective bacteria stripped by the process, especially if you are planning to travel out of your home country or spend time in any environment that might stress the immune system.

How should I prepare for a cleanse?

Because cleansing can weaken the body’s defenses, doing so while you are fighting or recuperating from an illness is not advised. Strengthen the body with vegetables, whole grains and highly nutritious foods. Take your multi-vitamin for a nutritional boost before the cleanse.

How long should the cleanse last?

Depending on your individual constitution and type of cleanser used, detoxification can take anywhere from a couple of days to a couple of months. The length of time you choose to cleanse should be determined by the demands of your lifestyle, your current state of health, and your goals for cleansing. If your current daily life involves a lot of multi-tasking and errand running, you may want to wait until you have a period of downtime as the process can be draining. If you are cleansing to prepare for a dramatic change in your diet or lifestyle, then you may benefit from the discipline required to complete a month-long program.

Do I have to fast while cleansing?

Though fasting is used as a cleansing method, it is neither necessary for thorough cleansing nor appropriate for everyone’s lifestyle. Eating light, simple and wholesome meals is fine, and choosing organic and fresh or minimally processed foods over fast and frozen is even better. Fruit naturally detoxifies and helps the process along. If you can eliminate complex seasonings and complicated food combinations, this will help reduce the body’s workload and give it more energy to cleanse and repair itself. Drinking 8-10 glasses of filtered water is also important as it helps flush accumulated toxins from the body.

Most importantly, have patience with the cleansing process and respond to your body’s needs. The subsequent after glow and light energetic feelings are worth it. 

As Always, BeWell!