Carlton Fredericks, Ph.D.
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| If you have cystic mastitis or uterine fibroid tumors or endometriosis, you are not average, and the diet and supplements should not be used without your physician's knowledge. This is not based on adverse reactions—I've never seen any, save for allergic responses. It simply reflects my belief that the physician who realizes what dividends can accrue from control of estrogen activity by food will be encouraged to apply that to other women. |
Gayle Reichler, M.S., R.D., C.D.N.
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 Therefore, you need to consume optimal levels of calcium every day, via foods and supplements, to maintain an adequate calcium balance in your body.
You need to do four things to maximize calcium levels in your blood: o Take in enough calcium to meet your daily needs. Calcium is best absorbed from the foods you eat. |
| Therefore, be sure to consult your physician before taking fish-oil or vitamin E supplements.
It is also beneficial to consider moving toward a more vegetarian diet, because plant foods are naturally low in fat, high in protective antioxidants and phytochemicals, and higher in fiber. All of which can help you reduce your risks for heart disease.
Preventing High Blood Pressure
High blood pressure is defined as anything at or above 140/90 ml of mercury. An optimal blood pressure is equal to or less than 120/80 ml of mercury. |
Dr. Julian Whitaker
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| EFAs must come from dietary sources or supplements.
EPA Eicosapentaenoic acid. An omega-3 fatty acid that enhances circulation. Found in cold-water fish.
LA Linoleic acid. An omega-6 essential fatty acid and precursor to AA. Abundant in safflower, sunflower, soybean, walnut, and sesame oil.
PC Phosphatidyl choline. A constituent of nerve cell membranes and a source of choline. It is necesssary for the production of acetylcholine. Found in lecithin, eggs, and soy products.
PS Phosphatidyl serine. A component of nerve cell membranes. Best taken in supplement form. |
| In test-tube studies, vitamin E reduces neuron death associated with beta amyloid, the protein that causes senile plaques in the brains of patients with Alzheimer's disease. And supplements of this vitamin have been explored as a therapy for slowing the progression of Alzheimer's disease.
In a 1997 study published in the New England Journal of Medicine, 341 patients with Alzheimer's disease were treated for two years with either 2,000 milligrams of vitamin E, 10 milligrams of selegiline (a drug primarily used to treat Parkinson's disease), both vitamin E and selegiline, or a placebo. |
| Taking vitamin E supplements will help protect your cells against the destructive onslaught of free radicals and just may avert memory problems.
In the Journal of the American Geriatrics Society, Austrian researchers reported on a study of 1,769 people from the ages of fifty to seventy-five. They found that individuals with low blood levels of vitamin E performed more poorly on tests of cognitive function than those with high levels of the vitamin. |
| Although memory, per se, did not improve with thiamin supplementation, the women taking the thiamin supplements felt more clearheaded, composed, and energetic. Their reaction times were faster as well. It is important to note that none of these women had what would be considered low thiamin status at the study's onset—they were all measured in the normal range.
Suggested Dosage: 50 milligrams of vitamin B2 daily. (Higher therapeutic doses of 3 to 8 grams have been used in the treatment of Alzheimer's disease with positive results and little or no adverse side effects. |
| However, as this step of the program has shown, you can minimize the negative effects of chronic stress by using targeted supplements and practicing stress-reduction techniques. By normalizing stress hormone levels and taking the bite out of stress, not only will you protect your brain and sharpen your memory, but you will also notice improvements in mood and overall well-being.
Now let's move on to Step 8, where you'll discover another terrific stress reducer and brain booster—sleep. |
| In fact, because the vitamins and minerals, herbs, targeted supplements, and nootropics address a variety of degenerative mechanisms, they work well together to cover all the bases. Taking more than one nootropic is also acceptable.
Table 4.5. |
Andrew L. Stoll
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 If you want to add supplements, again the Omega-3 Renewal Plan will provide information for you. Self-treatment of serious depression is dangerous. Moreover, the omega-3 fatty acids are powerful molecules, and one should respect the alterations in mood that can accompany a large dietary change. This book is intended to provide information; it is not meant to replace careful evaluation or treatment by a physician. |
| The FDA requires that the Supplement Facts Box list amounts of omega-3 EPA and DHA,
Table 14-1: Desirable Characteristics of an Omega-3 Fatty Acid Supplement (Fish Oil)
• Highest concentration of omega-3 fatty acids. supplements are available with omega-3 fatty acid concentrations ranging from 30% to more than 90%. Highly concentrated oils require fewer capsules per day and are highly purified.
• Highest concentration of EPA per capsule. Preliminary data suggests that EPA is the active mood agent of fish oil. |
| Generally, one can look to the listing for total fat content to indicate approximate capsule size, since omega-3 supplements are virtually all lipids.
When comparing omega-3 content per capsule across brands, or in calculating the amount you want to use daily, take special care to determine the precise quantity of omega-3 EPA and DEIA per capsule. Common additives are vitamin E or other antioxidants. If the information regarding manufacturing methods, source of the oil, or any of the other criteria are not on the box, you can call the manufacturer to acquire more information. |
| Hypervitaminosis A: Warning
Hypervitaminosis A occurs when the level of the fat-soluble vitamin A is excessively high in the blood, leading to hair loss, arthritis-like symptoms, liver problems, and other serious symptoms; Hypervitaminosis A may be the result of using too many vitamin A supplements, or taking excessive amounts of cod liver oil which contains high levels of vitamin A. To achieve some of the higher quantities of omega-3 fatty acids described in this book, it could be potentially dangerous to use cod liver oil, since vitamin A could rise to a dangerous level. |
| Study participants stayed on their antipsychotic drugs during the three-month trial period, but were given omega-3 supplements as well.
The scientists were surprised to find that EPA alone was effective. They had expected to find that DHA, so prevalent in cell membranes, would result in the biggest improvement, but when the study ended and the data were analyzed, the Sheffield team found that EPA was associated with an impressive 24 percent improvement in positive symptoms compared to almost 14 percent for controls and 3 percent for DHA.
1UU brane phospholipid hypothesis of schizophrenia. |
Gayle Reichler, M.S., R.D., C.D.N.
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| Please see a registered dietitian before deciding to take other supplements that provide more than 100 percent of the recommended dietary allowances (RDA). |
Carol Simontacchi
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 Purchase a separate essential fatty acid supplement (fish oil or flaxseed oil), and include one to two grams of the oil per day with his other supplements. It is unlikely that you will find this combination in a single bottle of the typical daily supplement.
He will be taking several capsules per day. Give them to him with breakfast and dinner.
STEP TWO: Ask your teenager to drink a protein breakfast drink each morning before going to school. Make sure the protein drink you choose does not contain aspartame (which we discuss in the next chapter), sucrose, or other poor sources of sugar. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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 In a recent study, patients who took squalene supplements for five months had a 22 percent decline in their LDL cholesterol.15
One of the reasons that The Omega Diet is so protective against heart disease is that it is based on monounsaturated oils, oils that have been proven to lower your LDL cholesterol while they maintain or even raise your HDL levels, the best of both worlds.16 No other fats have this effect. Saturated fats, it has long been known, raise your LDL cholesterol. |
| Just as encouraging is the fact that omega-3 supplements can help reduce the symptoms of asthma in some people. In a year-long study asthmatics who took one gram of omega-3 fatty acids a day (three or four commercial fish oil pills) had a greater improvement in lung capacity than those who took placebos.11 Shorter studies have shown little or no effect, however, suggesting that the nutrients must be taken for a significant amount of time before they become effective. |
Bob LeBow, M.D., M.P.H.
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 Demand could evaporate for the $ 1000 toenail fungus treatment that people read about in the Sunday supplements. They could no longer demand the product "because their insurance paid for it." Sales of $80 a month Clarinex might drop when people realized they could buy a generic drug with equivalent efficacy for two dollars a month. And health insurers would obviously be out of business. Employers might even oppose it, as employees would likely have more freedom to change jobs, just as they would with the diametrically opposite approach to health care reform, national health insurance. |
Carol Krucoff and Mitchell Krucoff, M.D.
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 Many supplements are expensive forms of nutrients readily available from food, say Kleiner and Clark, who offer these recipes for homemade "muscle builders":
Kleiner's muscle-building formula: 8 ounces nonfat milk, 1 packet Carnation Instant Breakfast, 1 banana, 1 tablespoon peanut butter. Blend until smooth. One serving contains 438 calories, 70 grams carbohydrate, 17 grams protein, 10 grams fat.
Clark's protein shake: !4 cake silken tofu, 14 cup dried milk powder, 1 cup low-fat milk, 2 tablespoons chocolate milk mix. Blend until smooth. |
| As for supplements, both nutritionists say: Food first.
"Your body can get almost all the nutrients it needs from a balanced diet," says Kleiner. "What's more, your body absorbs nutrients best from food." If you want "insurance," she advises a daily antioxidant multiple containing 100 percent of the daily values for vitamins and minerals. |
| If you are taking diuretics for your blood pressure, consult your physician about taking sea salt or potassium supplements.
* Maintain adequate intake of dietary calcium and magnesium from foods such as low- and nonfat dairy products and whole grains, leafy green vegetables, nuts, seeds, and beans.
* Stop smoking and reduce intake of dietary saturated fat and cholesterol for overall cardiovascular health. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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| Giving them omega-3 supplements would be fairly non-toxic and inexpensive, and it just might reduce their risk."20
It is unlikely, however, that taking omega-3 fatty acids will cure an advanced form of cancer. Once cancer takes hold, more aggressive therapy is needed. But it might be possible for omega-3 fatty acids to augment traditional cancer therapy. In the words of Wayne B. |
| A pilot study is now under way at Purdue University to see if omega-3 supplements can relieve some of these troubling symptoms.
Impulsive, Violent Behavior
A deficiency of omega-3 fatty acids has also been linked with abnormal adult behavior, including impulsiveness and aggression. Blood tests of a group of violent criminals showed that they had lower levels of DHA than people without a history of violence.30 A similar phenomenon has been observed in primates. |
Neal Barnard, M.D.
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 Not every headache sufferer benefits from diet changes or supplements, but many do.
WHAT KIND OF HEADACHE DO YOU HAVE?
Let's start by identifying the kind of headache you have. This is important, because some types need urgent medical treatment. Also, diet changes work for some headaches, but not others, as is true for some painkillers. Most migraine treatments, for example, are useless for tension headaches.
A migraine is not just a bad headache. It has a characteristic pattern. It usually involves just one side of your head and is a throbbing pain rather than a dull, constant ache. |
| If you have trouble absorbing calcium due to reduced stomach acid, your doctor can recommend hydrochloric acid supplements.
WHAT TO DO ABOUT COMMON BACK PAIN
1. See your doctor. A good diagnosis is important. Most back pain resolves on its own, but sometimes it can be a sign of infection, cancer, or other serious illness that needs prompt treatment. Seek help immediately if you have new, severe, or acute nerve symptoms, nerve symptoms that progress or involve both sides, or incontinence or difficulty urinating. Back pain in children should always be evaluated promptly.
2. |
| BETTER CALCIUM SOURCES
Companies that produce dairy products and calcium supplements would like you to believe that extra calcium is the answer for strong bones. Certainly, your bones need calcium, but adding calcium to your diet does little, if any, good if you are not controlling your calcium losses by avoiding animal protein and paying attention to the other factors noted above.
A landmark research report from the Harvard Nurses' Health Study showed the futility of relying on dairy products to protect the bones. |
| Foods and judiciously chosen nutrient supplements also give us new ways to stop local tissue injury, reduce pain impulses within nerves, and even limit the brain's perception of pain. The remainder of this book details the application of these principles to specific kinds of pain.
PART I
CONDITIONS RELATED TO POOR CIRCULATION
CHAPTER 1
Oh, My Aching Back!
Of all the symptoms that are related to foods, perhaps the most surprising is back pain. |
Carlton Fredericks, Ph.D.
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| It is possible for the physician to prescribe sulfur supplements for those who can't or won't eat eggs, by having the druggist follow the suggestion of Dr. Carl Pfeiffer of the Brain Bio Center to fill No. 1 capsules with flowers of sulfur. One capsule, once daily, will provide about 200 milligrams of sulfur, which is about 25 percent of the requirement, the rest obtainable from the normal content in the diet of the sulfur-containing amino acids—except for vegetarians and others who don't eat eggs and meat. |
Neal Barnard, M.D.
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| Even though research studies show these supplements to be safe in these doses, I recommend they be used under the guidance of your physician, who can monitor your progress and tailor your treatment to your needs.
Vitamin B6 occurs naturally in whole grains, beans, bananas, and nuts. This is another reason to use whole grains. When they are refined, they lose much of their B6 along with their fiber. Sources are listed on page 170.
The amount of B6 that you need may depend on how much protein is in your diet, since this vitamin is used to metabolize protein. |
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