| Recently, a study turned up another potentially important addition to the list of supplements. Some men undergo a kind of menopause equivalent associated with the normal drop in their testosterone levels that begins in their twenties. We've always known that this hormone fuels the sex drive. Now we find that it may also have something to do with cardiac function. Studies indicate that men who have heart attacks often are found to have lower-than-normal testosterone levels. Diabetic men, too, tend to have low testosterone. |
Steven G. Pratt, M.D. and Kathy Matthews
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 Vitamin E intake from food, not supplements, has been inversely related to the risk of stroke. Whole grains and nuts are the two major sources of whole food vitamin E.
Whole grain consumption has been linked to a reduction in the risk of strokes. In the Nurses' Health Study, among the group that never smoked, a median intake of 2.7 servings of whole grains a day was associated with a 50 percent reduction in the risk of ischemic stroke. |
| But if there's one thing you should learn from Super-Foods Rx, it's that nutritious whole foods must be at the center of your nutrition plan; you can't rely solely on supplements to do the job.
Whole foods are the answer. What are whole foods? While perhaps there will always be some disagreement on a precise definition of the term, in general, whole foods are those that are unprocessed or are minimally processed and in such a way that none of their nutritional characteristics have been intentionally modified. Canned tomatoes, for example, are processed. |
| However, even adults consuming five servings of fruits and vegetables daily often consume less than 100 milligrams of vitamin C a day, so it's appropriate to take vitamin C supplements if you desire. Keep in mind that your body can't tell the difference between vitamin C from food and ascorbic acid made in the lab, but vitamin C in foods has polyphenols (bioflavonoids) that amplify its effect. For this reason it's best to get ascorbic acid with added bioflavonoids, giving yourself a better chance of benefiting from the whole antioxidant network. |
Patrick Holford
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 For example, you do not have to be vegetarian or take supplements or avoid eating any particular food, although for some people such advice would be appropriate. Your needs are completely unique and depend on a whole host of factors, from the strengths and weaknesses that you were born with right up to the effects that your current environment has on you. You only have to look at the tremendous variation in the way we look, and in our talents and personalities, to realize that our nutritional needs are also not likely to be identical. |
Steven G. Pratt, M.D. and Kathy Matthews
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| One nutrient that consistently is below the DRI is vitamin D. supplements and/or sunshine are necessary to meet the recommended daily intake (DRI) for this vitamin.
Other nutrients that often fall below the published DRIs are calcium, molybdenum, biotin, and zinc. This reinforces the recommendation to take a daily multivitamin made on the SuperFoods Rx Lifestyle Pyramid.
It is not necessary to be a slave to the daily nutrient goals especially when considering the carotenoids. |
Nontoxic, Natural and EarthwiseDebra Lynn Dadd
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| Yeast-and-garlic, multivitamin-and-minetal, and skin-and-coat supplements.
Vegepet (Hatbingers of a New Age). Add these supplements to specially developed recipes to meet the nutritional requirements of cats and dogs without meat. Fotmulas for dogs, cats, and kittens. S3 Amberwood, Harbingers of a New Age.
þ
15® Garbage
I never met a garbage I didn't want to recycle.
ANONYMOUS
Every product, eventually, becomes garbage. For most of my life, I never had any awareness beyond the garbage can. If I didn't want something anymore, I simply threw it away, like we all do. |
James Braly M.D. and Ron Hoggan M.A.
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 Calcium Supplementation
Calcium supplements are taken by individuals who are unable to get enough calcium in their regular diet or who have a need for more calcium, such as growing children, postmenopausal women, the elderly, pregnant or breast-feeding women, and many celiacs. supplements are used to prevent or treat several conditions that may cause hypocalcemia (not enough calcium in the blood). The body needs calcium to make strong bones. Calcium is also needed for the heart, muscles, and nervous system to work properly. |
Brenda Davis and Tom Barnard
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 HERBALS AND BOTANICALS
What about herbals and botanicals, those supplements that contain extracts or active ingredients from the roots, berries, seeds, stems, leaves, buds, or flowers of plants? Certainly, there has been intriguing research suggesting herbs such as ginseng and gingko can be helpful in reducing blood sugar levels. The wisdom of both the ancient Indian and Chinese medical systems would suggest that this might be the case. |
| Consider using supplements of long-chain omega 3 fatty acids and GLA.
NUTRITION GUIDELINES FOR PEOPLE WITH TYPE 2 DIABETES þReduce your intake of saturated fats to not more than 7 percent of total calories (primary sources: meat, poultry, dairy products, eggs, and tropical oils). þKeep trans fatty acids below 1 percent of calories (primary sources: processed foods containing hydrogenated or partially hydrogenated fats). þLimit your cholesterol intake to not more than 300 mg a day, and 200 mg a day for those with LDL cholesterol levels greater than 100 mg/dL (2. |
| If you must experiment with supplements, stick to herbal appetite suppressants, spices, and psyllium or flaxseed (bulking agents) with lots of water. But remember, your best allies will always be whole foods, water, and exercise.
THE ROAD TO LIFELONG HEALTHY WEIGHT! he ultimate goal is to fuel your body with foods that support health and healing. To do so you need to be able to recognize the difference between true physiological hunger and emotional hunger. When the distinction is clear, you can begin to fill various hungers in ways that nourish your spirit rather than feed your disease. |
| Fortified foods: Some breakfast cereals
Fortified nondairy beverages Some veggie "meats"
Red Star Vegetarian Support Formula Animal foods:
Nutritional Yeast (not all Red Star yeast Dairy, eggs, and meat is fortified)
Special considerations
Vitamin B12 in fortified foods or supplements is essential for vegans. As we get older, our ability to utilize the B]2 in animal products is reduced. Thus, vegans, along with anyone over 50 years of age, should include B12 in the form of fortified foods or a supplement. |
| Supplementary DHA (microalgae) can be obtained from supplements (see page 74).
5.9
Energy and Energy-Giving Nutrients of Plant-Based Foods
FOOD LIST
ENERGY
CHO
PROTEIN
FAT
(kcal)
(g)
(g)
(g)
Grains and Starchy Vegetables
80
15
3
1
Vegetables
25
5
2
0
Legumes
110
12
9
3
Fruits
65
15
1
0
Nuts and Seeds
110
4
4
9
Notes: These figures are based on one serving of food from each food group. Serving sizes are shown in table 5.1. There is some variation in the total energy and energy-giving nutrient content of the foods in each of these groups. |
| In addition, people with type 2 diabetes who were given magnesium supplements improved short-term insulin response and glycemic control. More than 80 percent of the magnesium is lost from whole grains when they are milled, and it is not added back when flour is enriched. Legumes, nuts, seeds, whole grains, dark, leafy green vegetables, and bananas are good sources of magnesium.
Vanadium is a trace mineral found in miniscule amounts in plants and animals. |
Richard Lucas
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 He began a dietary program of using supplements, which included one tablespoon of soybean lecithin granules, and a tablespoon each of raw wheat germ, bone meal, brewer's yeast, and soybean or safflower oil. He used this mixture in cereals and occasionally in yogurt.
He reported that for years, since he began taking these dietary supplements, he has never been troubled with angina. He also cited the experiences of many friends and acquaintances with circulatory problems who said they were benefited by a nutritional program featuring lecithin. |
Gary Null
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| Both vitamin K and DHEA suppress interleukin-6, which helps explain why these supplements have been shown to protect against such a wide range of age-related diseases. Nettle leaf extract appears to be the most effective dietary supplement for suppressing the dangerous tumor necrosis factor alpha and interleukin-lb cytokines.
Protecting Against Fibrinogen-lnduced Heart Attack
Agents that inhibit platelet aggregation (thin the blood) reduce the risk that fibrinogen will cause an abnormal arterial blood clot. |
| CORRECTING INFLAMMATORY RISK FACTORS
Cardiovascular risk factors such as fibrinogen and C-reactive protein are produced in the liver by the destructive, inflammatory cytokines interleukin-lb, interleukin-6, and tumor necrosis factor alpha. supplements, such as highly concentrated DHA fish oil and DHEA, suppress excess production of some of these dangerous cytokines.
One recent study shows that interleukin-6 alone increases the risk of heart attack, even after adjustment for the elevation in C-reactive protein induced by interleukin-6 itself. |
Berkeley Holistic Health Center and Shepherd Bliss
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| Vitamins and other supplements to your diet will be suggested by your doctor. Don't try to "save" a few dollars by getting a cheaper version of prenatal vitamins. Many vitamin supplements do not have the bases or yeasts necessary to process the B vitamins in your body.
Get mild exercise in the open air and sunlight, especially walking. This stimulates the soles of the feet, this is where the term labor comes from. All stages of labor are caused by uterine contractions. Like your heart and stomach, the uterus is an "involuntary muscle. |
Steven G. Pratt, M.D. and Kathy Matthews
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| For one thing, no one is certain what's in various supplements: they may contain more or less isoflavones than they claim. Moreover, it's not clear if soy isoflavones behave exactly the way they do when they arrive in our bodies via the whole food. My recommendation is to avoid them.
Kitchen Tofu Tip
Many people are unaware that tofu, like milk or meat, is perishable. It won't last forever in the fridge. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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 Offers a complete weight-loss program combining diet, supplements, mild exercise, and nutritional counseling through hospitals and clinics. (For a telephone version of the program, visit www.hmrathome.com.) www.ornish.com
Sound dietary advice, especially for heart health. www.rhodiolarosea.org
An excellent source of information and research on Rhodiola rosea. www.supplementwatch.com
Provides good overviews and independent ratings of the quality, safety, and value of supplement products. www.weightwatchers. |
Ray Strand, M.D.
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 IU
BIOFLAVANOID COMPLEX OF ANTIOXIDANTS
Bioflavanoids offer a necessary variety of potent antioxidants and are a great asset to your supplements. The amounts may vary but should include the majority of the following:
• Rutin
• Quercetin
• Broccoli
• Green Tea
• Cruciferous
• Bilberry
• Grape-Seed Extract
• Bromelain
ALPHA-LIPOIC ACID
• 15 to 30 mg
CoQ. |
Mary-Ann Shearer
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 I've learned now that I only supplemented the sewer system), which consisted of iron, zinc, chromium, vitamin B-complex, Centrum, echinacea, and additional vitamin C with L-lysine because I constantly had a mouthful of fever blisters. On top of all this my doctor prescribed 5mg Zopax twice daily to reduce my nervousness (stress). |
Jack Challem
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 One study has found that Pycnogenol supplements reduced inflammation in patients with lupus erythematosus.
Traditionally, Pycnogenol is best known for strengthening blood vessel walls, preventing the leakage of blood and abnormal bruising. It is likely that it achieves these benefits partly by inhibiting inflammation in blood vessel walls. Studies with laboratory animals have determined that it is a powerful anti-inflammatory nutrient. |
volker schulz and Rudolf Hansel
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 More recently, the FDA has claimed that over 16,000 adverse event reports (AERs) were attributable to ephedra, but many of these include so-called "incident reports" made to a large seller of ephedra supplements. An independent, peer-reviewed evaluation of ephedra by the RAND Corporation reviewed all known AERs associated with ephedra, plus the pharmacology and toxicology, and all published clinical trials (Shekelle et al, 2003). |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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| Dick recommended supplements to support my nerve function while he searched for other things that might help even more.
Dick's Chance "Discovery"
One day a patient who had been struggling with depression came into my office feeling much cheerier. When I asked him what was going on, he told me about a little-known herb called rhodiola that he'd picked up in a health food store. I suspected his improved mood might be a placebo effect, so I didn't pay much attention to it. Then, a few months later, another patient came in with the same story. |
H. Winter Griffith, M.D.
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 Don't use with:
Other drugs, herbal products or supplements without consulting your doctor or pharmacist.
0
POSSIBLE
ADVERSE REACTIONS OR SIDE EFFECTS
SYMPTOMS
WHAT TO DO
Life-threatening:
None expected.
Common:
Diarrhea, headache, nausea, mild stomach pain.
Continue. Call doctor when convenient. |
Jack Challem
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| I do feel I need these extra supplements," Dorothy says. "I think anyone in this situation would need them."
Dorothy emphasizes organic foods in her diet, eating a lot of fish, vegetables, and occasionally game meats (deer, elk). In her midseventies, Dorothy is physically active—much more so than many other seniors who have not battled cancer. She soothes her soul and reduces stress with music, meditation, visualization, long walks, and a positive mental attitude. |
H. Winter Griffith, M.D.
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| Always give your doctor, dentist, or health-care provider complete information about the drugs and supplements you take, including your medical history, your medical plans and your progress while under medication.
Medical History-Tell the important facts of your medical history including illness and previous experience with drugs. Include allergic or adverse reactions you have had to any medicine or other substance in the past. Describe the allergic symptoms you have, such as hay fever, asthma, eye watering and itching, throat irritation and reactions to food. |
Jack Challem
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| More than two thousand studies on omega-3 fatty acids have been published in medical journals, adding up to a wealth of persuasive data, and many studies have found that supplements and omega-3 rich foods can significantly reduce levels of several inflammation-promoting compounds in people: thromboxane B2, prostaglandin E2, interleukin-1, and C-reactive protein. In a very real sense, fish oils snuff out many of the matches of inflammation.
This anti-inflammatory effect of fish oils has been demonstrated over and over again. |
Tanya Harter Pierce
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 Unfortunately, most supplements that show anti-cancer activity are much more publicized than Protocel is. This can cause people using Protocel to be inundated with suggestions from their doctor, family, or friends to supplement with this or that cancer-fighting agent. For instance, I heard of a man using Protocel for his cancer who also took high doses of vitamin E at the same time because his doctor said he should take E for his cancer. |
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