Supplements

Cheers to Staying Healthy in 2014

I read about this amazing wellness doctor-Dr. Frank Lipman, who treats Donna Karan & Gwyneth Paltrow. His article is interesting and it was rewarding to read that his suggestions are the same as what we have been telling our customers for years.

Dr. Frank Lipman is an internationally recognized expert in the field of integrative medicine. Focused on sustainable wellness – instead of quick fixes – he offers patients a customized blend of Western medicine with acupuncture, nutritional counseling, vitamins and herbs, relaxation techniques, physical therapy and bodywork.

With so much out there, what vitamins to take and when to take them, we have broken down the five most important supplements each of us should be taking to stay healthy.
Live well, eat clean and take your supplements.

1. PROBIOTICS 
Probiotics are the “good” bacteria that live in your gut and play a huge role in your general wellness. When you’re healthy, your intestinal tract houses over 100 trillion “good” bacteria, which aide in digestion, boosting your immune system and consuming bad bacteria. They create key nutrients & restrict the growth of yeast & unhealthy bacteria. They also limit bouts of lactose intolerance, diarrhea and bad digestion. But, as strong as your natural probiotics might be, bad diet, stress, pollution and over use of antibiotics can wipe out the good bacteria. A daily dose of probiotics is a great way to improve digestion as well as boost your immune system.

2. FISH OILS 
Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are fundamental to being healthy. EFAs (essential fatty acids) are very useful in helping all inflammatory conditions like Crohn’s Disease and Colitis, IBS, Leaky Gut, Diverticulitis and arthritis, strengthening the immune system and decreasing allergy responses.

They boost your immune system; support your cardiovascular, joint and vision health; strengthen skin, hair, and nails; and enhance nutrient absorption, metabolic function as well as attention, mood and memory skills. Everyone should be taking fish oil supplements!

3. MULTIVITAMIN 
Health-supporting nutrients, like those found in multivitamins, help us fight against the daily damage our bodies get from living in a polluted & stressful environment.

Garden of Life Family Multivitamin provide select nutrients to support the immune system with added vitamins C, A, selenium and zinc as well as mental and physical energy with vitamin B complex, chromium and iron.

4. VITAMIN D3 
Vitamin D enriches muscle strength, builds bone, has anti-inflammatory and anti-cancer effects, and strengthens the immune system. It’s almost impossible to get the right amount of vitamin D from food, so you have to get it from supplements or sun exposure. There are 2 products that I have taken and recommend.  Nordic Naturals ProOmega & D3 and Garden of Life Raw Vitamin D3.

5. MAGNESIUM 
Magnesium helps control hundreds of chemical reactions in the body. It helps to regulate blood pressure, strengthen bones & muscles, keep the immune system strong, and support cardiac & brain function.

Research has indicated that as many as 80% of us are magnesium deficient, so supplementing it is an excellent way to support good health. Even if you maintain a good, clean diet, stress, alcohol use, and certain drugs can lead to magnesium depletion despite your best efforts, which is why magnesium supplementation (300-600mg magnesium glycinate at bedtime) is recommended.

So now you have the scoop on what supplements you should be taking stay healthy this year. 
Cheers to staying healthy in 2014!!! You can do it!

What Supplements Should We Be Taking?

Healthy eating is about eating smart. You may think you’re eating all the food groups, but it’s not that easy to get every essential nutrient we need from diet alone. In addition to staying healthy, we need to exercise and sleep well.Supplements and Vitamins

Although I am a fit, healthy mother of two, I found this latest research on  nine popular vitamins & supplements (that should be included in our diet) very interesting and thought I would share it.

1. Probiotics
Helpful or beneficial bacteria are called probiotics.  Probiotics or friendly bacteria are able to alter the intestinal microflora balance favorably. They also inhibit the growth of harmful bacteria as well as promote good digestion and boost immune function and thus increase resistance to inflammation and infection. You’ll find probiotics in foods such as yogurts (with live, active cultures), kefir, fermented foods like- sauerkraut, kimchi, tempeh, miso and dark chocolate. Keep in mind that most of the time, you can’t get enough probiotics through eating foods alone, and you’ll need to take a supplement. My favorite are VSL#3 and the Dr Ohirra OMX formula.

 2. Vitamin C
According to the National Institutes of Health, consuming large amounts of Vitamin C may shorten a cold’s course by about one day. A high dose is 4,000 mg per day, taking four, 1,000 mg pills with lots of clear liquids. Vitamin C is water-soluble, so it works more effectively to flush out the virus when you drink a lot of fluid. Start at the first sign of symptoms.

3. Vitamin D
This important vitamin helps your body absorb calcium. If you don’t get enough vitamin D, or your body doesn’t absorb it well, you increase the risk for osteoporosis. Skin makes vitamin D when exposed to the sun, but sunscreen can reduce its production by 95%. Vitamin D is present in only a few fortified foods such as milk, yogurt, orange juice, and fatty fish like salmon & tuna. The National Osteoporosis Foundation recommends taking a daily 400 IU vitamin D supplement.

4. Vitamin E
Vitamin E is an antioxidant, a substance that protects against the effects of free radicals — cell-damaging molecules that can play a role in heart disease, cancer and other diseases. Vitamin E also boosts your immune system. Most people get enough vitamin E from the foods they eat,such as vegetable oils, nuts, seeds, and leafy greens. Another reason to stick with food sources: Vitamin E supplements may be harmful for people who take blood thinners & other medicines.

5. Omega-3 Fatty Acids
Experts say to eat hearty doses of fish. The recommendation is to eat fish like salmon, mackerel, trout, sardines and white fish like tilapia, halibut, and sea bass at least twice a week. They have the highest amounts of essential oils necessary for the body. Allergic to fish or just not a fan? Partake in more flax, soy, canola, and walnuts. Personally, I love all Nordic Natural EFA’s and Essential Formulas Chia Omega EPA & DHA that  contains cold-pressed chia seed oil and is fish free.

6. Calcium
As a dynamic tissue, bone is always in flux, either releasing calcium or depositing it. Your body needs enough of the mineral so that it does not have to take more from the bone than it can handle. But if you are 40 years or older, do not assume you should be taking a calcium supplement. Data from almost 24,000 participants in the European Prospective Investigation into Cancer and Nutrition study found too much, as little as 2000 mg per day, can boost your risk of heart attack. Before reaching for a supplement, take an inventory of how much calcium you’re already obtaining from the foods you eat regularly.The recommended daily dose is 1000mg for women under 50 and 1200 mg for those over 50 and in menopause. If you eat three servings of dairy a day, you are likely getting adequate amounts.

7. Echinacea
Like Vitamin C, echinacea’s effectiveness in preventing colds is up for debate among researchers. Several clinical studies report that taking echinacea as either a tea or supplement is not effective; however, others found it can decrease the odds of developing the cold by 45% – 58%. Echinacea seems to be most effective if started when cold symptoms are first noticed and continued for 7 to 10 days. Daily dosage is two to four cups of tea or two, 2,000 mg pills per day.

 8. Black Cohosh
Exactly how Black Cohosh works is unknown, but the NIH found that it significantly reduces the frequency of menopausal hot flashes. Taking 40 – 100 mg per day has shown to be comparable to a prescription of low-dose transdermal estradiol. Though it is not for everyone: Black cohosh should not be used by pregnant or lactating women, those with a history of breast cancer or hormone-sensitive conditions such as uterine and ovarian cancer, endometriosis, or uterine fibroids. The herb might also be linked to liver failure & autoimmune hepatitis.

9. Garlic
This root plant has been shown to have a bevy of health benefits when eaten fresh, (rather than aged or in supplement form). According to the U.S. National Library of Medicine eating fresh garlic may lead to lower blood pressure & a reduced risk of atherosclerosis, colon, rectal & stomach cancers.
How to chew on garlic without reeking? Chew on a few sprigs of parsley.