Dr. Murray - iHerb

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Anti-Aging
What is Anti-Aging?
The goal of anti-aging strategies is to address the underlying issues that lead to accelerated cellular aging as well as prevention of health conditions associated with aging including mental and physical decline.
What causes Aging?
The consensus among most experts is that aging is the result of both programmed cell life and cellular damage. The latest, and most likely, program theory of aging is the telomere shortening theory. Telomeres, the end cap of our DNA molecules, are the “clocks of aging.” Everytime a body cell replicates, the telomere gets shorter. The shorter the telomere gets, the more it effects gene expression. The result is cellular aging.
Damage theories include the free radical and excessive glycosylation theories. Free radicals may be derived from our environment (sunlight, X-rays, radiation, chemicals), ingested foods or drinks, or produced within our bodies during chemical reactions. Compounds that prevent free radical damage are known as "antioxidants" or free radical "scavengers."
The glycosylation theory involves the continued attachment of blood sugar (glucose) molecules to cellular proteins until finally the protein ceases to function properly. Excessive glycosylation has many adverse effects: inactivation of enzymes, damaging structural and regulatory proteins, impaired immune function, and increased cellular dysfunction.
What dietary factors are important in Anti-Aging?
Since cardiovascular disease and cancer are the major contributors to a reduced life span, dietary strategies associated with protection against these killers apply to anti-aging as well. Here are the key dietary recommendations:
Eat a “Rainbow” Assortment of Fruits and Vegetables. A diet rich in fruits and vegetables is the best bet for preventing virtually every chronic disease as well as fighting the aging process.
Eat to Support Blood Sugar Control. Concentrated sugars, refined grains, and other sources of simple carbohydrates are quickly absorbed into the blood stream, causing a rapid rise in blood sugar and excessive glycosylation.
Reduce Intake of Meat and Other Animal Foods. Considerable evidence indicates that a high intake of red or processed meat increases the risk of mortality, i.e., people die sooner.
Eat the Right Type of Fats. The goal is to decrease total fat intake (especially intake of saturated fats, trans fatty acids, and omega-6 fats) while increasing intake of omega-3 fatty acids and monounsaturated fatty acids.
Keep Salt Intake Low, Potassium Intake High. Eat less processed foods and salt while increasing the intake of whole foods.
Avoid Food Additives. Food additives include such substances as preservatives, artificial flavorings, and acidifiers.
Drink Sufficient Amounts of Water Each Day. Water is essential for life. Drink at least 48 ounces of water per day. Even mild dehydration impairs body functions.
What nutritional supplements should I take for Anti-aging?
Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day.
Vitamin D3 slows aging by increasing the length of telomeres. Obesity, smoking, and lack of physical activity can shorten the telomere length, but researchers found that increasing vitamin D3 levels overcame these effects. Dosage: 2,000 to 5,000 IU daily.
Resveratrol is a plant compound similar to flavonoids found in low levels in the skin of red grapes, red wine, cocoa powder, baking chocolate, dark chocolate, peanuts, and mulberry skin. Most resveratrol supplements use Japanese knotweed (Polygonum cuspidatum) as the source. Resveratrol activates an enzyme known as sirtuin 1 that plays an important role in the regulation of cellular life spans; it also promotes improved insulin sensitivity. Dosage: 500 mg one to three times daily.
PQQ (pyrroloquinoline quinone) is a novel vitamin-like compound found in plant foods that is showing a wide range of benefits to brain and body function. It exerts a synergistic effect with CoQ10 and it is vital for the function of mitochondria (the energy producing compartments of our cells). Like CoQ10, PQQ protects brain cells from damage. It has been shown to be memory restorative in animal and human studies and its antioxidant activity is completely off the charts (about 5,000 times the effect of vitamin C). Dosage: 10 to 20 mg daily.
DHEA (Dehydroepiandrosterone) primary role is as a precursor for all other steroid hormones in the human body including sex hormones and corticosteroids. Because DHEA levels tend to decline with aging, DHEA through supplementation may offer some protection against the effects of aging. DHEA has shown promise in clinical studies in enhancing memory and improving mental function in the elderly as well increasing muscle strength and lean body mass, improving immune function, and enhance quality of life in aging men and women. Dosage: 15 to 25 mg daily.
Melatonin plays a key role as the biological timekeeper of hormone secretion as well as in promotion of sleep. Inadequate sleep or poor sleep quality accelerate the aging process, especially in the brain. Dosage: 3 to 5 mg at bedtime.
How do I know if the recommendations are working?
Get a blood test for C-reactive protein (CRP). This compound is a marker for systemic inflammation. There are many factors that trigger silent inflammation including resistance to the hormone insulin, obesity, emotional stress, environmental toxins, low antioxidant intake, and increased exposure to free radicals (e.g., radiation, smoking, etc.) Measuring CRP provides a general assessment of the aging process. Higher levels are associated with accelerated cellular aging as many of the factors that promote inflammation also promote early aging as well.
Bladder Health
What is a Bladder Health?
Disorders in the function and structure of the urinary bladder are extremely common, especially in women. While urinary tract infections are an obvious bladder issue, some of the other causes of bladder dysfunction include simply bladder irritation leading to an overactive bladder. Another issue is chronic interstitial cystitis/painful bladder syndrome (IC/PBS), a persistent form of bladder irritation not due to infection.
Classic symptoms of bladder irritation include burning pain on urination; increased urinary frequency (especially at night); and lower abdominal pain.
WARNING: Although most bladder issues are not serious, it is important that you be properly diagnosed, treated, and monitored. If you have symptoms suggestive of a bladder infection, consult a physician immediately.
What affects Bladder Health?
Many factors are associated with increased risk of bladder infection: pregnancy (twice as frequent), menopause, sexual intercourse (nuns have one-tenth the incidence), mechanical trauma or irritation, and, perhaps most important, structural abnormalities of the urinary tract that block the free flow of urine. In regards to an overactive bladder and interstitial cystitis, these conditions are thought primarily to be caused by loss of proper muscle control or chronic irritation of the bladder lining.
What dietary factors are important in Bladder Health?
The most important dietary recommendation is to increase the quantity of liquids consumed. Ideally, the liquids should be in the form of pure water, herbal teas, and fresh fruit and vegetable juices diluted with at least an equal amount of water. If you have a bladder infection, you should drink at least 64 ounces of liquids from this group, with at least half of this amount being water. You should also avoid such liquids as soft drinks, concentrated fruit drinks, coffee, and alcoholic beverages.
Cranberry juice is particularly beneficial in the treatment of bladder infections. Several clinical studies have shown consuming 16 ounces of cranberry juice per day produces beneficial effects in roughly seven out of ten subjects with active bladder infections. Cranberry juice appears even more effective in preventing bladder infections. Cranberry juice reduces the ability of E. coli to adhere to the lining of the bladder. In order for bacteria to infect, they must first adhere to this mucosal lining. By interfering with adherence, cranberry juice greatly reduces the likelihood of infection and helps the body fight off infection. Blueberry juice is a suitable alternative to cranberry juice in treating bladder infections.
What nutritional supplements should I take for Bladder Health?
Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day ; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day.
Calcium and magnesium citrate . Minerals bound to citrate have a long been employed to reduce bladder irritation and relieve symptoms. Dosage: 125 to 250 mg of calcium/magnesium citrate three to four times daily.
Uva ursi (Arctostaphylos uva ursi: bearberry or upland cranberry) is one of the most useful herbs to support bladder health. In fact, it is more effective than cranberry juice. In one double blind study using a standardized uva ursi extract in women with a high frequency of recurrent bladder infections, none of the thirty women receiving uva ursi extract had a recurrence. No side effects were reported in either group. Dosage: use uva ursi extracts that are standardize to contain 10% arbutin at a dosage of 250–500 mg three times daily with a glass of water for maximum benefit.
Cranberry concentrates or extracts in pill forms provide an easy and cost effective way to take advantage of the benefits of cranberries in preventing urinary tract infections. Dosage: use respected brands, e.g., CranMax and CranRich, and follow dosage recommendations.
How do I know if the program is working?
Again, if you have symptoms suggestive of a bladder infection, consult a physician immediately. You will know the program is working when you cease to have symptoms.
Blood Pressure
What is High Blood Pressure?
Blood pressure refers to the resistance produced each time the heart beats and sends blood coursing through the arteries. The peak reading of the pressure exerted by this contraction is the systolic pressure. Between beats the heart relaxes, and blood pressure drops. The lowest reading is referred to as the diastolic pressure. A normal blood pressure reading for an adult is: 120 (systolic) / 80 (diastolic). Readings above this level are a major risk factor for heart attack and stroke. High blood pressure readings can be divided into the following levels:
Prehypertension (120-139/80-89)
Moderate 140-180/105-114)
Severe (160+/115+)
Borderline to moderate high blood pressure is generally without symptoms. Severe hypertension may be associated with increased sleepiness, confusion, headache, nausea, and vomiting.
What causes High Blood Pressure?
High blood pressure is closely related to lifestyle and dietary factors. Important lifestyle factors that may cause high blood pressure include: coffee consumption, alcohol intake, lack of exercise, stress, and smoking. Important dietary factors include: obesity; high sodium-to-potassium ratio; low-fiber, high-sugar diet; high saturated-fat and low essential-fatty-acid intake; and a diet low in calcium, magnesium, and vitamin C.
What dietary factors are important in High Blood Pressure?
Achieving ideal body weight is the most important recommendation for those with high blood pressure. Even modest amounts of weight loss often produce significant reduction in blood pressure. See Weight Loss for more information.
A diet high in sodium and low in potassium is associated with high blood pressure. The easiest way to lower sodium intake is to avoid prepared foods and table salt. The best ways to boost potassium levels are to increase the intake of fruits, vegetables, whole grains, and legumes.
Special foods for people with high blood pressure include celery; garlic and onions; nuts and seeds; cold-water fish, e.g. salmon and mackerel, or fish oil products concentrated for the omega 3 fatty acids EPA and DHA; green leafy vegetables and sea vegetables for their of calcium and magnesium; ground flaxseeds, whole grains, and legumes for their fiber; and foods rich in vitamin C, such as broccoli and citrus fruits.
What nutritional supplements should I take for High Blood Pressure?
Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day.
Magnesium supplementation has been shown to lower blood pressure, particularly in patients who are already on high blood pressure medication. Dosage: 150 to 250 mg three times daily. The best forms are magnesium citrate, malate, glycinate, and aspartate.
WARNING: People with kidney disease or severe heart disease (such as high-grade atrioventricular block) should not take magnesium unless under the direct advice of a physician.
Bonito Peptides (e.g., PeptAce) , a purified mixture of small peptides (proteins) derived from fish bonito relaxes the arterial walls and helps to reduce fluid volume. Clinical studies have shown these peptides from bonito are effective in improving blood pressure control. The degree of blood pressure reduction in these studies was quite significant, typically reducing the systolic by at least 10 mm Hg and the diastolic by 7 mm Hg. Dosage: 1,500 mg daily.
Celery Seed Extract (standardized to contain 85% 3-n-butylphthalide [3nB]) has also been shown to help improve blood sugar control. 3nB is a compound that is unique to celery and is responsible for the characteristic flavor and odor of celery. It was discovered as the active component of celery in response to investigations by researchers seeking to explain some of the traditional effects of celery including lowering of blood pressure and relief of joint pain. Dosage: 75 to 150 mg twice daily.
Coenzyme Q10 (CoQ10) ) , can help lower blood pressure in some cases. Dosage: 200 to 400 mg daily.
Garlic preparations can lower pressure. Dosage: should provide a total allicin potential of at least 4,000 mcg daily.
How do I know if the recommendations are working?
You will know if the program is working by monitoring your blood pressure. Do not expect an immediate reduction as diet, lifestyle, and supplement strategies often take 4-6 weeks to start showing an effect. As a reminder, high blood pressure must not be taken lightly. By keeping your blood pressure in the normal range, you will not only lengthen your life, but you will improve the quality of your life as well. This is especially true if natural measures, rather than drugs, are used to attain proper blood pressure; the drugs carry significant side effects such as fatigue, headaches, and impotence.
If you have severe hypertension or with the natural approach your blood pressure has not dropped below 140/105, you will need to work with a physician to select the most appropriate medication. The diet, lifestyle, and supplements recommended above are perfectly safe for use with prescription drugs for high blood pressure.
Blood Sugar
What is Blood Sugar Control?
The body strives to keep blood sugar (glucose) levels within a narrow range. Too high or too low blood sugar levels can have serious consequences. One of the key hormones in blood sugar control is insulin. In response to a rise in blood sugar after a meal, the pancreas secretes insulin into the bloodstream to help drive the glucose into the cells.
It is widely accepted that a diet high in refined carbohydrates (sugars) is the most important contributing factor to loss of blood sugar control. Such a diet leads to the cells throughout the body becoming less sensitive to insulin to produce a situation known as insulin resistance.
Insulin resistance often leads to obesity and type 2 diabetes. It is also a major underlying factor in a wide array of chronic health conditions including heart disease, Alzheimer’s disease, cancer, and macular degeneration. Every effort should be made to maintain proper blood sugar control to prevent insulin resistance.
What Causes Loss of Blood Sugar Control?
Insulin resistance is closely tied to abdominal obesity. If your waist circumference is larger than your hips, there is an extremely strong likelihood that you suffer from insulin resistance. As fat cells in the abdomen grow in size or number, they secrete a number of biologic products (e.g., resistin) that dampen the effect of insulin, impair glucose utilization in skeletal muscle, and promote glucose (blood sugar) production by the liver. Also important is that as the number and size of fat cells increase, they lead to a reduction in the secretion of compounds that promote insulin action, including a novel protein produced by fat cells known as adiponectin.
What Dietary Factors are Important in Blood Sugar Control?
Weight loss, in particular a significant decrease in body-fat percentage, is a prime objective in improving blood sugar control in most individuals. It is also important to avoid refined sugars, white flour products, and other sources of simple sugars are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar, severely stressing blood sugar control.
Increasing the intake of dietary fiber, especially the soluble form, is very important. Soluble fiber is capable of slowing down the digestion and absorption of carbohydrates, thereby preventing rapid rises in blood sugar. These fibers are also associated with increasing the sensitivity of tissues to insulin and improving the uptake of glucose by the muscles, liver, and other tissues, thereby preventing a sustained elevation of blood sugar.
Particularly good sources of soluble fiber are legumes, oat bran, nuts, seeds, pears, apples, and most vegetables. Large amounts of plant foods must be consumed to obtain enough dietary fiber, although beans, peas, and legumes are overall the best sources for high fiber intake in relatively easy amounts to ingest.
What Nutritional Supplements Should I Take for Blood Sugar Control?
Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day. Particularly important is sufficient levels of chromium, i.e., 200 to 600 mcg daily.
PolyGlycoplex (PGX®) is a revolutionary dietary fiber matrix that is backed by over 15 years of research and development along with extensive pre-clinical studies and clinical trials. PGX is 100% natural and non-addictive and safe for consumption, with no serious side effects. Detailed clinical studies have shown PGX to exert the following benefits:
Reduces appetite and promotes effective weight loss
Stabilizes blood sugar control
Reduces the glycemic index of any food, beverage, or meal by 35-50%.
Lowers blood cholesterol and triglycerides
PGX is available in a variety of different forms such as granules, capsules, and part of drink mixes for satiety or meal replacement. Dosage: 2.5 to 5 grams before meals.
Choose one of the following:
Mulberry leaf extract has shown an ability to help to maintain blood sugar control as well as promote weight loss. Dosage: generally equivalent to 3,000 mg of dried mulberry leaves per day. The dosage for a 10:1 extract is 100 mg three times daily before meals.
Berberine is an alkaloid from barberry bark that has been shown to produce significant positive effects in blood sugar control in clinical studies. Dosage: 500 mg three times daily.
Glucose Balance is an herbal formula that I developed along with Michael Lyon, M.D., that contains a combination of herbal extracts that have been helpful in maintaining proper blood sugar support. Dosage: two tablets twice daily.
Alpha-lipoic acid is a vitamin-like compound involved in energy metabolism that helps support blood sugar control and is critical to proper nerve function. Provides valuable nutritional support for anyone with poor blood sugar control. Dosage: 200-400 mg per day.
Grape seed , pine bark , or green tea extract (or other appropriate flavonoid-rich extract) provide important antioxidant support to protect against damage caused by loss of blood sugar control. Dosage: 150 to 300 mg daily.
How do I know if the program is working?
If you have poor blood sugar control it is important to monitor blood sugar. The availability of home glucose monitoring kits makes it easier now than in the past to monitor blood sugar levels. Another major improvement is the measurement of the blood level of glycosylated hemoglobin (HgbA1c), which allows monitoring of blood sugar levels over a long period of time. You will know if the program is working if there is an improvement in blood sugar control noted by home glucose monitoring or HgbA1c level.
Bone Health
What is Bone Health?
The biggest concern regarding bone health is avoidance of osteoporosis, which literally means “porous bone.” Osteoporosis involves both the mineral (inorganic) and nonmineral (organic matrix, composed primarily of protein) components of bone. Bone is dynamic living tissue that is constantly being broken down and rebuilt, even in adults. Bone health is best determined by dual energy X-ray absorptiometry (DEXA) a technique that measures bone density.
What causes Bone Health?
Normal bone metabolism is dependent on an intricate interplay of many nutritional, lifestyle, and hormonal factors. Many dietary factors have been suggested as a cause of osteoporosis including: low-calcium-high-phosphorus intake, high-protein diet, high-acid-ash diet, high salt intake, and trace-mineral deficiencies, to name a few. Poor bone health is most common in postmenopausal Asian and white women. Other risk factors for include: family history of osteoporosis; physical inactivity; short stature, low body mass, and/or small bones; and never having been pregnant.
Although nutritional factors are important, physical exercise, consisting of one hour of moderate activity (e.g., walking, weight lifting, dancing, etc.) three times a week, has been shown to prevent bone loss and actually increase bone mass in postmenopausal women.
What dietary factors are important in Bone Health?
A high-protein diet is associated with increased excretion of calcium in the urine and increased risk for osteoporosis, too. Raising daily protein intake from 47 to 142 grams doubles the excretion of calcium in the urine. However, too little protein is also associated with poor bone health.
A diet high in salt or acid ash also causes calcium removal from bones and increases calcium loss in the urine. Therefore, it is important to avoid salt and eat an alkaline based diet. Basically, an alkaline diet is one that focuses on vegetables, fruit, nuts, and legumes while avoiding overconsumption of meat and dairy. Soft drinks containing phosphates (phosphoric acid) are definitely important to avoid.
Refined sugar intake also increases the loss of calcium from the bone. Regular consumption of refined sugar increases loss of calcium from the blood through the urine. Calcium is then pulled from the bones to maintain blood calcium levels as foods containing refined sugar generally do not contain calcium.
Green leafy vegetables including broccoli, kale, collards, and mustard greens, as well as green tea offer significant benefits to bone health. These foods are a rich source of a broad range of vitamins and minerals that are important to maintaining healthy bones, including calcium, vitamin K1, and boron.
What about milk? When reviewing the data from the Nurses’ Health Study, a study involving 77,761 women, researchers found no evidence that higher intakes of milk improved bone health. In fact, women who drank 2 or more glasses of milk per day had an increased relative risk of 45% for hip fracture compared to women consuming 1 glass or less per week. In other words, the more milk a woman consumed, the more likely she was to experience a hip fracture.
What nutritional supplements should I take for Bone Health?
Foundation Supplements. High potency multiple ; Vitamin D3 2,000-5,000 IU/day; Fish oil , EPA+DHA 1,000 to 3,000 mg/day.
Calcium supplementation alone has shown little benefit in treating or preventing osteoporosis. But, combined with vitamin D, calcium supplementation can slow the rate of bone loss by as much as thirty percent and it offers significant protection against hip fractures. The recommended dosage for calcium is 1,000 mg daily.
Vitamin D3 supplementation is associated with increased bone density and studies that combined vitamin D with calcium produced better results than either nutrient alone. Vitamin D supplementation is especially helpful for elderly people who don’t get sufficient exposure to sunlight (which stimulates the body’s manufacture of vitamin D)-those who live in nursing homes or farther away from the equator, or those who do not regularly get outside. Dosage: 2,000-5,000 IU daily.
Magnesium supplementation is thought by some experts to be as important as calcium supplementation for bone health. The recommended dosage is 250 to 500 mg daily.
Biosil is a highly bioavailable from of silica that has shown clinical effects in improving bone density and the collagen content of the bone. By increasing the collagen content of the bone by 22% within one year of use, BioSil increases the number of bone mineral binding sites. Supplementing at a dosage of 6 mg per day increased bone mineral density by 2% within one year – safely and without side effect.
Vitamin K2 effectively activates osteocalcin, a protein that anchors calcium into the bone matrix. Supplementing with 180 mcg per day has been shown to significantly improve bone health and density.
Healthy Bones Plus from Natural Factors is a comprehensive formula based on the latest research to promote bone health. It provides: 1,000 mg of highly absorbable forms of calcium and 500 mg of magnesium; 2,000 IU of Vitamin D3, 6 mg of BioSil, and other nutrients critical to both the collagen and mineral matrix of bone including vitamin K2, B vitamins, and trace minerals.
How do I know if the recommendations are working?
If you are female, attention to bone health must be a lifetime goal. I recommend getting a baseline bone density assessment such as a DEXA scan. It can provide valuable information on your bone density and can also be used as a long-term monitor.
Brain Health
What is Brain Health?
The human brain is the most metabolically active tissue in the body. As such, proper functioning requires not only a constant, steady stream of oxygen, but also nutrition. A considerable amount of scientific research is now documenting the tremendous role diet and nutritional supplementation play in healthy brain functioning.
In particular, research is showing immediate effects of nutritional approaches in improving brain function. Whether it is in children or older adults, the basic principles of improving brain health involves supplying key nutritional building blocks for brain cells and those that offer protection against brain cell damage.
What causes Brain Health?
In both children and the elderly, nutritional factors appear to be the key determinants of brain health. Numerous studies in both children and adults have shown that mental function is directly related to nutritional status. Higher nutritional status equals higher mental function. A deficiency of virtually any nutrient can lead to altered brain function.
Brain health is also influenced by other factors including increased oxidative damage and inflammation; traumatic injury to the head; and exposure to toxins from environmental sources, such as heavy metals and solvents have all been implicated as causative factors leading to poor brain health
What dietary factors are important in Brain Health?
The brain utilizes about 40% of the nutrition that we consume on a daily basis. So, we actually eat more to preserve and promote brain function than any other organ. In that regard, it is critical to eat a health promoting diet rich in key nutrients for the brain. Here are some key dietary recommendations:
Your brain is largely composed of fats, so it is important to increase the intake of good fats. Increase the intake of omega-3 oils by eating flaxseed oil, walnuts, and cold-water fish (salmon, mackerel, herring, sardines, etc.). Also increase the intake of monounsaturated fats by eating more nuts and seeds, including almonds, Brazil nuts, coconut, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, sesame and sunflower seeds, and using a monounsaturated oil, such as olive, avocado, or canola oil for cooking purposes.
Eat five or more servings daily of a combination of vegetables and fruits, especially green, orange, and yellow vegetables; dark colored berries; and citrus fruits. Antioxidant compounds in these plant foods, such as carotenes, flavonoids, selenium, vitamin E, and vitamin C, are important in protecting against the development of atherosclerosis.
Limit the intake of refined carbohydrates (sugar and refined grains). Sugar and other refined carbohydrates are a significant factor in the development of atherosclerosis, inflammation, and insulin resistance.
Eliminate smoked or cured meats such as hot dogs, salami, bacon, etc. These foods are very bad for the brain.
Avoid food additives such as artificial food preservatives, flavoring agents, and colors.
What nutritional supplements should I take for Alzheimer’s disease?
Foundation Supplements.
A high potency multiple vitamin and mineral formula. Several studies have shown that supplementation with a multiple can increase non-verbal intelligence in some children. In other words, taking a multiple vitamin and mineral formula can make some kids smarter. These studies highlight the essential role of many vitamins and minerals in brain function. Studies in adults also show benefits. Nutrients especially important to proper brain and nervous system function include thiamin, niacin, vitamin B6, vitamin B12, copper, iodine, iron, magnesium, manganese, potassium, and zinc. A deficiency of any of these essential nutrients will result in impaired brain and nervous system function.
Vitamin D 2,000-5,000 IU/day.
Fish Oil , EPA+DHA 1,000 to 3,000 mg/day. Numerous studies have now shown that EPA and DHA are critical to proper brain function in both adults and children A 2013 study from the prestigious Oxford University in the UK, levels of EPA+DHA “significantly predicted” the ability of children to concentrate and learn. Studies in adults show similar importance.
Grape Seed or Pine Bark Extract contain flavonoids that produce a combination of effects that are of great value in protecting the brain. One study found that 1-month of taking pine bark extract (1 mg/kg body weight) improved attention and visual-motor coordination and concentration in children with attention deficits. Dosage: 100 to 300 mg daily.
Phosphatidylserine plays a major role in determining the integrity and fluidity of brain cell membranes. Normally, the brain can manufacture sufficient levels of phosphatidylserine, but if there is a deficiency of folic acid and vitamin B12, or of essential fatty acids, the brain may not be able to make sufficient phosphatidylserine. Low levels of phosphatidylserine in the brain are associated with impaired mental function and depression in the elderly. Over a dozen double-blind studies have shown phosphatidylserine to improve in mental function, mood, and behavior patients. Dosage: 100 mg three times daily.
PQQ (pyrroloquinoline quinone) is a novel vitamin-like compound found in plant foods that is showing a wide range of benefits to brain and body function. It exerts a synergistic effect with CoQ10 and it is vital for the function of mitochondria (the energy producing compartments of our cells). Both CoQ10, and PQQ protects brain cells from damage. In Combination they have been shown to be memory restorative in animal and human studies. Dosage: 10 to 20 mg of PQQ daily along with 200 to 300 mg CoQ10.
How do I know if the program is working?
Improvements in mental function and memory should be apparent after 2-3 months on this program.
Breast Health
What is Breast Health?
The major concern regarding breast health for women is breast cancer. Another concern is fibrocystic breast disease (FBD), also known as cystic mastitis, is a benign breast condition associated with the presence of multiple cysts in the breast tissue. Although considered a risk factor for breast cancer, it is not as significant a factor as the classic breast cancer risk factors, family history, early onset of menstruation (menarche), and late or no first pregnancy.
What affects Breast Health?
The primary factors that affect breast health are hormones. For example, FBD is apparently the result of an increased estrogen-to-progesterone ratio. However, other hormones are also important. For example, the changes within the breast in FBD may be due to the hormone prolactin. Typically, significantly elevated levels of prolactin are found in women with FBD.
In regards to breast cancer, in many cases it too is influenced by too much estrogen, though other factors such as age, genetics, and environmental agents including xenoestrogens (synthetic compounds that mimic estrogen), second-hand smoke, pesticides, herbicides, power lines, electric blankets, radiation, and lack of exposure to sunlight.
What dietary factors are important in Breast Health?
Diet is a critical aspect of breast health. In regards to breast cancer, Table 1 provides a list of dietary factors linked to breast cancer risk.
Table 1. Dietary factors in breast cancer
Factors that may increase risk
Factors that may lower risk
Meats
Alcohol
Fruits
The most important foods to avoid are meats grilled or broiled at high temperatures. When broiled or grilled at high temperatures, meat forms many potent carcinogens including toxic lipid peroxides (especially those from alpha-linolenic acid) and heterocyclic amines. These compounds are extremely harmful to breast tissue.
In FBD, the diet should emphasize whole, unprocessed foods: whole grains, legumes, vegetables, fruits, nuts, and seeds. These recommendations can help promote regular bowel movements. Women who have fewer than three bowel movements per week have a 4.5 times greater rate of FBD than women who have at least one bowel movement a day. This association is probably due to the bacterial flora in the large intestine transforming excreted steroids into toxic derivatives or allowing these excreted steroids to be reabsorbed.
Ground flaxseeds promote breast health because they provide special fiber compounds known as lignans. These components are fiber compounds that can bind to estrogen receptors and interfere with the cancer-promoting effects of estrogen on breast tissue. Lignans also increase the of a compound known as sex hormone binding globulin, or SHBG. This protein regulates estrogen levels by escorting excess estrogen from the body. FortiFlax contains ground flaxseeds in a special nitrogen-flushed container for maximum freshness. Grinding makes flaxseed lignans more bioavailable. Take one or two tablespoons daily added to foods such as hot cereals, salads, or smoothies.
What nutritional supplements are important for Breast Health?
Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day.
EstroSense is a formula designed to reduce toxic effects of estrogen and xenoestrogens. It provides a number of compounds that have been shown to be beneficial in helping to detoxify and eliminate excess estrogens including:
Indole-3-carbinol (I3C) , di-indoylmethane (DIM), and sulfurophane - anti-cancer phytonutrients found in cruciferous vegetables. Research has shown that these compounds helps to breakdown cancer-causing estrogens to non-toxic forms.
Calcium D-glucarate – prevents the reabsorption of excreted estrogens.
Green tea polyphenols – block the negative effects of estrogen and have been shown to be protective against estrogen-related cancers.
Dosage: Take 2 capsules twice daily. NOTE: I3C and DIM can be taken independently as an alternative.
Brevail supplies flax lignans in a pill form. Brevail increases lignan concentrations in the body to match levels found in women who collectively demonstrate and extraordinary history of breast health and hormonal balance. Dosage: one capsule daily.
Green Tea Extract can provide the protective actions against breast cancer without the caffeine. Studies have suggested that breast cancer rates are lower in Japan in part because people there typically drink about 3 cups of green tea daily. At this rate they consume about 3 grams of soluble components, which yields a daily dose of roughly 240 to 320 milligrams of polyphenols. To achieve the same degree of protection from pills containing green tea extract standardized for 80 percent total polyphenol content would mean taking a daily dose of 300 to 400 milligrams.
How do I know if the program is working?
In FBD, there is a reduction of pain and cysts. In breast cancer, there is no discernable way of monitoring.
Chemotherapy
What is Cancer Chemotherapy Support?
Chemotherapy refers to the use of drugs to treat cancer. For many people the very thought of chemotherapy evokes horrific images of debilitating nausea, vomiting, diarrhea and weakness. In fact chemotherapy can induce those symptoms and many more, however newer medications have made most chemotherapy regimens much better tolerated than in the past. Nonetheless, chemotherapy can produce a wide range of undesirable side effects that can be lessened with proper nutritional support.
What dietary factors are important in chemotherapy support?
The nutritional support for the cancer patient undergoing chemotherapy is a spectrum. Those with advanced cancers or those going through chemotherapy will usually be challenged with such things as low energy levels, loss of appetite, and nausea (and, possibly even vomiting). For these individuals, the following dietary suggestions can help improve nutritional status:
Eat small frequent meals (every 1-2 hours), rather than larger meals less often.
Stay well hydrated and drink 18 to 24 ounces of fresh vegetable juice daily. Can be taken with food, or better yet take a mid-morning “juice break.”
Drink a high-protein smoothie once or twice daily (discussed below). Smoothies can take the place of breakfast and as a mid-afternoon snack.
Try ginger – nature’s nausea and vomiting remedy – as a tea, juice (use fresh ginger) or in rice.
Use extra seasonings, spices, and flavorings to improve food’s taste appeal.
Avoid flavorings that are very sweet or very bitter. A higher sensitivity to the taste of food may cause them to taste flavorless or boring.
Eat soft, moist foods like smoothies, bananas, brown rice, yams, etc; and avoid hard, dry foods like cereals, crackers, and hard candies.
Take small bites and chew completely.
Drink at least 48 ounces of water daily in addition to the 18 to 24 ounces of fresh fruit or vegetable juice.
Cancer patients often need to increase their intake of protein, especially if they are showing signs of muscle wasting (cachexia) or they are on chemotherapy. Protein helps maintain muscle mass, nourishes the lining of the gastrointestinal tract, boosts blood counts, heals tissues, and boosts the immune system to help fight cancer and prevent infections. On the other hand, inadequate protein intake slows recovery from illness and decreases resistance to infection. Undergoing chemotherapy may require as much as 50 percent more protein than usual.
Protein-based smoothies are an ideal—and delicious—way for people with cancer to consume lots of high-quality protein. Whey protein is best as it has the highest biological value (BV) of all proteins. BV is a measure that indicates how much of the protein you eat is actually absorbed, retained, and used in the body (as opposed to the amount that passes out of the body unused.) One reason the BV of whey protein is so high is that it has the highest concentrations of glutamine (an amino acid) and branched chain amino acids (BCAAs) found in nature. Glutamine and branched chain amino acids are critical to cellular health and protein synthesis.
What nutritional supplements should I take for chemotherapy support?
Here are some basic recommendations suitable for most chemotherapy agents.
Foundation Supplements. High potency multiple vitamin and mineral formula; Vitamin D3 2,000-5,000 IU/day; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day.
Whey protein (see above). Dosage recommendation 50 to 100 g per day.
Proteolytic Enzymes refer to the various enzymes that break down protein into smaller units These enzymes include the pancreatic proteases chymotrypsin and trypsin, bromelain (pineapple enzyme), papain (papaya enzyme), fungal proteases, and Serratia peptidase (the “silk worm” enzyme). Proteolytic enzymes have a long history of use to support cancer patients. Clinical studies have shown improvements in the general condition of patients, quality of life, and modest to significant improvements in life expectancy. Proteolytic enzyme complexes should be taken on an empty stomach when being used for effects other than as a digestive aid. For dosage, follow label instructions and take three times daily twenty minutes or so before meals.
Maitake Gold is a special extract of maitake mushroom that has demonstrated more pronounced activity compared to other mushroom extracts. Maitake Gold possesses a fraction of maitake that has shown a significant ability to stimulate white blood cells known as macrophages (literal translation “big eaters”). These specialized white blood cells phagocytize or engulf foreign particles including cancer cells, bacteria, and cellular debris. Maitake Gold appears to help reduce the side effects of conventional chemotherapy (and radiation) while at the same time possibly enhancing its effectiveness. For example, 90% of the patients experienced a reduction in the side effects common to chemotherapy including hair loss, decreased white blood cell counts, nausea, vomiting, and loss of appetite; and pain levels were reduced in 83% of the patients. The results were best in breast, lung, and liver cancers. The dosage of Maitake Gold is based upon body weight, 0.5 mg to 1.0 mg for every 2.2 pounds (1 kg) of body weight per day. That translates to a dosage of approximately 35-70 mg per day. For best results take 20 minutes before meals or on an empty stomach.
Theracurmin is a special form of curcumin, the yellow pigment of turmeric (Curcuma longa). It has demonstrated the greatest degree of bioavailability in curcumin products and has been shown to improve the quality of life scores and reduce many side effects of chemotherapy, especially those related to gastrointestinal function and fatigue. Dosage: 240 to 420 mg daily.
Coenzyme Q10 is very important to supplement in people taking the drug doxorubicin. This drug is especially harmful to the heart and can produce serious damage to the heart (cardiomyopathy). In fact, the damage to the heart is often life threatening. A number of studies have shown CoQ10 can prevent the cardiac toxicity associated with doxorubicin without reducing the anti-tumor effect. Dosage: 100 to 200 mg daily.
How do I know if the program is working?
Reduced side effects, especially on energy levels, gastrointestinal function and muscle wasting, should be observed.
Cholesterol
What is cholesterol?
Cholesterol is a fatty substance in the body that serves several vital roles. It is a building block for various hormones and bile acids; and it plays a major role in stabilizing cell membranes. While proper cholesterol levels are important to good health, the evidence overwhelmingly demonstrates that elevated blood cholesterol levels greatly increase the risk of death due to heart disease.
Cholesterol is transported in the blood by lipoproteins. Low-density lipoprotein (LDL) is responsible for transporting fats (primarily triglycerides and cholesterol) from the liver to body cells, and elevations of LDL is associated with an increased risk of developing atherosclerosis, the primary cause of heart attack and stroke. In contrast, high-density lipoprotein (HDL) is responsible for returning fats to the liver, and elevations of HDL are associated with a low risk of heart attack.
Currently, experts recommend that your total blood cholesterol level should be less than 200 mg/dl from a fasting blood sample. The HDL level should be greater than 40 mg/dl. The LDL level limit is based on your current health history and risk factors:
Less than 100 mg/dl for people who have coronary heart disease, diabetes, or an elevated 10-year risk estimate, as determined by a physician.
Less than 130 mg/dl for people who do not have coronary heart disease or equivalent risk for it, but have two or more risk factors. Risk factors include age, low activity, smoking, and being over weight.
Less than 160 mg/dl for people who have no or one risk factor for coronary heart disease.
What causes high cholesterol?
Elevated cholesterol levels are usually reflective of dietary and lifestyle factors, although it can also be due to genetic factors.
What dietary factors are important in lowering high cholesterol?
The key recommendations are to eat less saturated fat and cholesterol by reducing or eliminating the amounts of animal products in the diet. Increase the consumption of fiber-rich plant foods (fruits, vegetables, grains, legumes, and raw nuts and seeds). When attempting to lower cholesterol through diet it is important to eat a variety of cholesterol-lowering vegetables including celery, beets, eggplant, garlic and onion, peppers and root vegetables.
Diets rich in legumes (beans) are being used to lower cholesterol levels and soy protein has been shown in some studies to be able to lower LDL levels by as much as 35-40%. Nuts and seeds, particularly almonds, walnuts, and ground flaxseeds are also quite useful in lowering cholesterol through their fiber, monounsaturated oil, and essential fatty acid content.
What nutritional supplements should I take for high cholesterol?
Foundation Supplements. High potency multiple; Vitamin D3 2,000-5,000 IU/day; Fish oil, EPA+DHA 1,000 to 3,000 mg/day.
Niacin (vitamin B3) is the most well-researched natural cholesterol lowering agent. In fact, several studies have shown niacin to produce better overall results than cholesterol-lowering drugs including statins. For best results, choose intermediate-release forms to help avoid the flushing of the skin caused by niacin. Start with a dose of 500 mg at night before going to bed for one week. Increase the dosage to 1,000 mg the next week and 1,500 mg the following week. Stay at the 1,500 mg dosage for two months before checking the response – dosage can be adjusted up or down depending upon the response.
Citrus extracts . Sytrinol, a special extract of citrus peel, and bergamot extract from a type of citrus fruit have produced clinical results very similar to statin drugs, but without side effects. Dosage: Sytrinol, 150 mg twice daily; bergamot extract, 500 mg two to three times daily.
Garlic preparations can lower total cholesterol by about 10-12%, lower LDL by 12-15%, and raise HDL levels by 10-12%. Dosage: should provide a total allicin potential of at least 4,000 mcg.
How do I know if the recommendations are working?
Within the first two months, either niacin, Sytrinol, or bergamot extract typically produce reductions in total cholesterol level of 50 to 75 mg/dl in patients with initial total cholesterol levels above 250 mg/dl. In cases in which the initial cholesterol level is above 300 mg/dl, I would recommend using both niacin and either Sytrinol or bergamot extract. It may take four to six months before cholesterol levels begin to reach recommended levels. Once the cholesterol level is reduced below 200 mg/dl, reduce the dosage of the niacin by 50% and recheck levels after two months. If the cholesterol levels creep up above 200 mg/dl, raise the dosage back to the full recommendation. If the cholesterol level remains below 200 mg/dl, then withdraw the niacin completely and check the cholesterol levels in two months. Re-institute supplementation if levels creep up over 200 mg/dl. If they maintain below 200 mg/dl you may be able to discontinue the Sytrinol or bergamot as well.
Constipation
What is constipation?
Constipation refers to the inability to defecate. Hard, small and difficult to pass stools is the most frequent complaint. The frequency of defecation and the consistency and volume of stools vary so greatly from individual to individual that it is difficult to determine what is normal. In general, most physicians recommend at least one bowel movement a day.
What causes constipation?
There are a number of possible causes of constipation, but the most common cause of constipation is a low-fiber diet. Other common causes include: inadequate fluid intake; lack of physical activity; various medications (e.g, anesthetics, antacids, diuretics, etc.); low thyroid function; and the irritable bowel syndrome.
What dietary factors are important in constipation?
A high-fiber diet, plentiful fluid consumption, and exercise is an effective prescription in most cases of constipation. High levels of dietary fiber increase both the frequency and quantity of bowel movements, decrease the transit time of stools and the absorption of toxins from the stool, and appear to be a preventive factor in several diseases. Particularly effective in relieving constipation are bran and prunes. The typical recommendation for bran is 1/2 cup of bran cereal, increasing to 11/2 cups over several weeks. When using bran, make sure to consume enough liquids. Drink at least six to eight glasses of water per day. Whole prunes as well as prune juice also possess good laxative effects. Eight ounces is usually an effective dose. In addition, 25 to 35 grams of fiber from food sources are recommended.
Cow’s milk consumption was determined to be the cause of constipation in roughly two-thirds of children with constipation according to studies published in the prestigious New England Journal of Medicine. Presumably, the same significance holds true for adults as well.
What nutritional supplements are important for constipation?
Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day.
Psyllium -containing bulk laxatives are the most popular fiber formulas used to relieve constipation. Other sources of fiber formulas are composed of natural plant fibers derived from psyllium seed, kelp, agar, pectin, and plant gums such as karaya and guar; others are purified polysaccharides such as methyl-cellulose and carboxymethyl cellulose sodium. These bulking agents are the laxatives that approximate most closely the natural mechanism that promotes a bowel movement. Dosage: follow label instructions.
Senna (Cassia senna) is the most gentle of the stimulant laxatives. Cascara sagrada (Rhamnus purshiana) and aloin (from Aloe vera) are more likely to produce severe cramping, electrolyte and fluid deficiencies, and malabsorption of nutrients. Stimulant laxatives should never be used as an initial treatment of constipation, and they should be discontinued as soon as normal bowel function is restored. Dosage: follow label directions when using senna and other stimulant laxatives.
Artichoke leaf extract  (Cynara scolymus) is often quite helpful in chronic constipation. It works by increasing the output of bile. Bile acts to attract water to the feces and act as a mild laxative. Dosage: 150 to 300 mg daily.
How do I know if the program is working?
Relief of constipation and the easy passage of normal, well-formed stools are the clear signs the program is working.
Fibromyalgia
What is Fibromyalgia?
Fibromyalgia is characterized by generalized aches or stiffness of at least three anatomical sites for at least three months and six or more typical, reproducible tender points. It is also associated with fatigue; chronic headache; sleep disturbance; depression; numbing or tingling sensations in the extremities; the irritable bowel syndrome; and variation of symptoms in relation to activity, stress, and weather changes.
What causes Fibromyalgia?
The cause of fibromyalgia is unknown. The primary treatment goals in fibromyalgia are to raise serotonin levels, improve sleep quality, and assure adequate magnesium levels.
What dietary factors are important in Fibromyalgia?
Eliminate or restrict intake of refined sugar and food allergies (see FOOD ALLERGY). Increase the dietary intake of magnesium. The best food sources of magnesium are legumes, tofu, seeds, nuts, whole grains, and green leafy vegetables. Fish, meat, milk, and most commonly eaten fruit are low in magnesium. Most Americans consume a low-magnesium diet because their diet is high in refined foods, meat, and dairy products.
What nutritional supplements are important in Fibromyalgia?
Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day.
5-Hydroxytryptophan (5-HTP) is converted to the important neurotransmitter serotonin. 5-HTP is proving helpful since a deficiency of serotonin is linked to fibromyalgia. In one double-blind study, fifty patients with fibromyalgia were given either 5-HTP (100 mg) or a placebo three times per day. The group that received the 5-HTP experienced significant improvements in their symptoms. In contrast, the group that received the placebo did not improve much at all. Improvements were noted in all symptom categories: number of painful areas; morning stiffness; sleep patterns; anxiety; and fatigue. Although 5-HTP produces very good results within thirty days, even better results are obtained at ninety days of use. Dosage: 50 to 100 mg three times per day.
Magnesium is critical to many cellular functions, including energy production, protein formation, and cellular replication. Low magnesium levels are a common finding in patients with fibromyalgia. Magnesium supplementation has produced very good results in treating fibromyalgia. Dosage: magnesium (citrate, malate, fumarate, succinate, aspartate, or glycinate) 150–250 mg three times daily.
St. John’s Wort  (Hypericum perforatum) extract is often helpful in fibromyalgia because of its ability to improve mood and sleep quality. Dosage: (0.3% hypericin content) 900 to 1,800 mg daily. St. John’s wort extract can be used in combination with 5-HTP and magnesium.
How do I know if the program is working?
Most people report significant improvements within the first 3-7 days of the program as noted by a better night’s sleep, increased energy levels, and fewer tender trigger points.
Food Allergies
What is Food Allergy?
A food allergy or sensitivity occurs when there is an adverse reaction to the ingestion of a food. The allergic reaction may or may not be mediated (controlled and influenced) by the immune system. The allergic reaction may be caused by a protein, starch, or other food component, or by a contaminant found in the food (colorings, preservatives, etc.). Food allergies are associated with a multitude of symptoms and health conditions:
Gastrointestinal
Arrhythmia, edema, fainting, fatigue, headache, hypoglycemia, itchy nose or throat, migraines, sinusitis
What causes Food Allergy?
Food allergy is often inherited. Some food allergies are fixed and require lifelong avoidance of the food. Others are cyclical and reflect alterations in immune function due to stress or repetitious exposure to a food, improper digestion, and poor integrity of the intestinal barrier.
A classic food allergy occurs when an ingested food molecule acts as an antigen—a substance that can be bound by an antibody. Antibodies are the protein molecules made by white blood cells that bind to foreign substances, in this case, antigens. The food antigen is bound by allergic antibodies known as IgE (immunoglobulin E). The IgE are specialized immunoglobulins (proteins) that bind to specialized white blood cells known as mast cells and basophils. When the IgE and food antigen bind to a mast cell or basophil, it causes the release of histamines, which cause swelling and inflammation.
What dietary factors are important in Food Allergy?
An allergy elimination diet is valuable in identifying food allergies. In an allergy elimination diet commonly eaten foods are eliminated and replaced with either hypoallergenic foods and foods that are rarely eaten, or special hypoallergenic formulas. The fewer the allergenic foods eaten, the greater the ease of establishing a diagnosis using an elimination diet. The standard elimination diet consists of lamb, chicken, potatoes, rice, banana, apple, and a cabbage-family vegetable (cabbage, brussels sprouts, broccoli, etc.). There are variations of the elimination diet that are suitable. However, it is extremely important that no allergenic foods be consumed.
During the elimination phase, you can also use RevitalX from Natural Factors, a powdered drink mix that provides targeted nutritional support for the intestinal tract. The low allergy potential formula is designed specifically for people with food allergies, but is suitable for everyone. It provides balanced levels of vitamins and minerals, phytochemicals, and probiotics to support the body, while healing the gastrointestinal track. When used as the key component of an elimination diet, RevitalX is taken twice per day. RevitalX is made up with water or juice (fresh vegetable juice is preferred), or it can be made up as a fruit smoothie.
Stay on the elimination diet for at least 10 days. If the symptoms are related to food sensitivity, they will typically disappear during this time. If the symptoms do not disappear, it is possible that a reaction to a food in the elimination diet is responsible. In that case, an even more restricted diet must be utilized.
After the elimination-diet period, individual foods are reintroduced every two days. Methods range from reintroducing only a single food every two days, to reintroducing a food every one or two meals. Usually, after the one-week “cleansing” period, the patient will develop an increased sensitivity to offending foods.
Reintroduction of allergenic foods will typically produce a more severe or recognizable symptom than before. A careful, detailed record must be maintained; describing when foods were reintroduced and what symptoms appeared upon reintroduction. It can be very useful to track the wrist pulse during reintroduction, as pulse changes may occur when an allergenic food is consumed.
Natural Products for Food Allergy Sufferers
Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day.
Digestive enzymes can be helpful, especially those containing proteolytic enzymes that are able to break down large allergenic food proteins into small non-allergenic peptides. . These enzymes include the pancreatic proteases chymotrypsin and trypsin, bromelain (pineapple enzyme), papain (papaya enzyme), fungal proteases, and Serratia peptidase (the “silk worm” enzyme).
Green Tea Extract has been shown to inhibit histamine release and other allergic mechanisms. It may have some benefit in reducing the allergic response to a food allergen, but there have been no studies in this area. Dosage: green tea extract (80-90% polyphenols) is 150 to 300 mg daily.
How do I know if the program is working?
Disappearance of any symptom attributed to food allergies during an elimination diet is the real determinant of a food allergy.
Gout
What is Gout?
Gout is a common type of arthritis caused by an increased concentration of uric acid (the final breakdown product of purine—one of the units of DNA and RNA) in biological fluids. In gout, uric acid crystals are deposited in joints, tendons, kidneys, and other tissues, where they cause considerable inflammation and damage.
The first joint of the big toe is affected in nearly half of the first attacks, and is at some time involved in over ninety percent of individuals with gout. If the attack progresses, fever and chills will appear. The first attacks usually occur at night and are usually preceded by a specific event, such as dietary excess, alcohol ingestion, trauma, and certain drugs (mainly chemotherapy drugs, certain diuretics, aspirin, and high dosages of niacin).
What causes Gout?
Gout is the result of either increased synthesis of uric acid; reduced ability to excrete uric acid; or both over production and under excretion of uric acid. Several dietary factors are known to be trigger gout, including consumption of alcohol, high-purine-content foods (organ meats, meat, yeast, poultry, etc.), fats, refined carbohydrates, and excessive calories.
What dietary factors are important in Gout?
A low-purine diet has long been the mainstay of dietary therapy for gout. Foods with high purine levels should be entirely omitted. These include: organ meats, meats, shellfish, yeast (brewer’s and baker’s), herring, sardines, mackerel, and anchovies. Intake of foods with moderate levels of protein should be reduced as well. These include: dried legumes, spinach, asparagus, fish, poultry, and mushrooms.
Refined carbohydrates, fructose, and saturated fat intake should be kept to a minimum. Simple sugars (refined sugar, honey, maple syrup, corn syrup, fructose, etc.) increase uric acid production, while saturated fats decrease uric acid excretion. The diet should focus on complex carbohydrates such as legumes, whole grains, and vegetables rather than on simple sugars.
Liberal fluid intake keeps the urine diluted and promotes the excretion of uric acid. Furthermore, dilution of the urine reduces the risk of kidney stones. Drink at least 48 ounces of water each day.
Cherries, blueberries, and other dark red-blue berries are rich sources of flavonoids that fight gout. Consuming one-half pound of fresh or canned cherries per day has been shown to be very effective in lowering uric acid levels and preventing attacks of gout. In addition to consuming flavonoid-rich berries, extracts of bilberry, grape seed, or pine bark can be used. The typical dosage recommendation for these flavonoid rich extracts is 150 to 300 mg daily.
What nutritional supplements should I take for Gout?
Foundation Supplements. High potency multiple; Vitamin D 2,000-5,000 IU/day; Fish Oil , EPA+DHA 1,000 to 3,000 mg/day.
Flavonoid-rich extracts. Choose one of the following:
Cherry Fruit Extract (10:1): 500 to 1,000 mg three times daily
Grape Seed Extract  (>95% procyanidolic oligomers): 100 to 300 mg daily
Pine Bark Extract  (>90% procyanidolic oligomers): 100 to 300 mg daily
Celery Extract  standardized to contain 85% 3nB (3-n-butylpthalide) - a compound unique to celery that is responsible for the characteristic flavor and odor of celery as well as its medicinal effects - has been shown to produce significant benefits in the treatment of gout. The recommended dosage is 75 to 150 mg twice daily.
Celadrin is an all-natural matrix of special cetylated, esterifed fatty acids that reduce inflammation. The unique features of Celadrin® as a natural product include an ability to reduce inflammation and pain quickly with no side effects as demonstrated in clinical trials published in the internationally acclaimed Journal of Rheumatology. Available in cream and capsule form, Celadrin® is clinically proven to produce results. Celadrin® cream can be applied to affected areas on an as needed basis. The dosage with oral preparations is three soft gelatin capsules daily.
How do I know if the program is working?
The goal is a reduction is the frequency and severity of gout attacks.
Heart Health
What is Heart and Vascular Health?
The cardiovascular system is composed of the heart and blood vessels. Its primary functions are to deliver oxygen and vital nutrition to cells throughout the body as well as aid in the removal of cellular waste products.
Heart health requires the heart beat with proper force and rhythm while vascular health is responsible for maintaining the proper blood pressure and delivery of oxygen and nutrients.
What affects Heart and Vascular Health?
The biggest challenge to heart and vascular health is the process of atherosclerosis - hardening of the artery walls and the buildup of arterial plaque. Therefore, heart and vascular health involves focusing on eliminating various risk factors associated with atherosclerosis. Risk factors are divided into two primary categories