Bill Gottlieb
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 You can get these nutrients in many multivitamin/mineral supplements, he says. For information on foods rich in calcium and magnesium, refer to "Getting What You Need" on page 142.
Yoga
Daily practice of the complete breath exercise and meditation will help soothe hostility, says Alice Christensen, founder and executive director of the American Yoga Association. Fear is the true cause of hostility, Christensen says, and spending 5 minutes doing the complete breath exercise (see page 152) and 15 to 20 minutes doing meditation (see page 153) will help you deal with that fear. |
| For iron deficiency anemia, he says that any multivitamin/mineral supplement containing iron can help.
Anger
Hell, wrote Jean-Paul Sartre, is other people. And he didn't even know your boss, your in-laws or that infuriating talk show host with the wrong opinion on everything. Then there are your teenage son's new earring and the neighbor who lets her poodle yap all night. Be aware, though, that the longer the list of things that drive you up a wall, the more likely it is that you'll suffer health consequences.
Research shows that carrying around a load of anger can hurt. |
| On food labels, the percent DV tells you the percentage of your daily nutrient needs provided by one serving of that food, based on a diet of 2,000 calories per day. multivitamin/mineral supplements are also labeled with the percent DV Neither DVs nor RDAs are necessarily a true measure of what you may need to treat or to protect yourself from disease.
For that, experts say, you need to go beyond RDAs—often way beyond. "Generally, I'd say that vitamins in amounts well above the RDAs are safe for most people," says Gladys Block, Ph.D. |
Schuyler W. Lininger, Jr. DC
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 Copper is found in many multivitamin/mineral (p. 314) supplements. Vitamin C probably increases the absorption of iron (p. 304), although this effect is mild. Vitamin C helps recycle the antioxidant vitamin E (p. 344).
People with the following conditions should consult their doctor before supplementing with vitamin C:
Ranking
Health Concerns
Primary
Athletic performance (p. 20) (for deficiency only)
Bronchitis
Bruising (p. 28) (for deficiency only)
Capillary fragility (p. 32)
Common cold/sore throat (p. 41)
Gingivitis (periodontal disease) (p. 73) (for deficiency only)
Glaucoma (p. |
| However, athletes who receive recommended daily allowances of vitamins and minerals from their diet do not appear to benefit from additional multivitamin/mineral supplements (p. 314) with increased performance.30'3132 The importance of individual vitamins and minerals is discussed below.
Electrolyte replacement is not as important as water intake in most athletic endeavors. It usually takes several hours of exercise in warm climates before sodium depletion becomes significant, and even longer for potassium (p. 323), chloride, and magnesium (p. 310). |
| Copper is present in several dietary supplements, especially multimineral and multivitamin/mineral (p. 314) preparations. Copper-containing supplements should be avoided.
Are There Any Side Effects or Interactions? Refer to the individual supplement for information about any side effects or interactions.
Checklist for Wilson's Disease
Ranking
Nutritional Supplements
Herbs
Primary
Zinc (p. 346)
Wound Healing
Wound healing is the process of repair that follows injury to the skin and other soft tissues. Wounds may result from trauma or from a surgical incision. |
Gary Null
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 A balanced multivitamin/mineral supplement can help to balance the system. exercise
Exercise helps to improve mood, reduce cramps, eliminate excess fluid, and control sugar cravings. Aerobic exercises should be performed three to four times per week. herbs
Herbalist Letha Hadady finds these Chinese herbs useful for alleviating symptoms of PMS:
Lungtanxieganwan. A Chinese remedy that alleviates anger associated with PMS.
Xiao Yao Wan. Helps relieve PMS symptoms of depression, poor circulation, indigestion, and bloating.
Women's Harmony. Increases circulation. |
| Women need a natural multivitamin/mineral supplement containing higher amounts of magnesium than calcium, and high amounts of B and C vitamins. A good multiple vitamin helps build the adrenal glands, which lessens emotional symptoms.
Vitamin E. This vitamin is known for its ability to rejuvenate the reproductive system and alleviate hot flashes. Low amounts of FSH and LH are related to hot flashes, and Vitamin E helps to increase levels of these brain hormones. It also helps lessen vaginal thinning and dryness. |
James A. Duke, Ph.D.
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 Take a multivitamin/mineral supplement for extra nutritional protection.
8 Engage in regular, moderate physical activity.
• Don't smoke, and avoid excessive alcohol consumption. a Keep stress in check.
• Get adequate rest.
Beyond these fundamental strategies, preserving your mental sharpness is as simple as learning your ABCs. That's A for Alzheimer's prevention, B for brain foods, and C for central nervous system stimulants. They're the real keys to lifelong brainpower.
Forgetful? Your Medicine May Be to Blame
Most older folks take more than one pharmaceutical on a regular basis. |
| As I've mentioned elsewhere in this book, it's prudent to take a daily multivitamin/mineral supplement, especially as you get older. Just don't fall into thinking that a multivitamin can make up for a poor diet. It can't.
In addition to a multi, you may want to consider taking the following supplements, which have shown promise as osteoarthritis treatments. glucosamine and chondroitin. These two nutrients gained fame a few years back as the star supplements in the book The Arthritis Cure, by Jason Theodosakis, M.D. Glucosamine helps repair damaged cartilage. |
| Rather than taking a fistful of individual pills, perhaps your best bet is to choose one good-quality daily multivitamin/mineral supplement. Look for a formula that contains extra amounts of the antioxidants.
Reduce your caffeine intake. If you're a Java junkie, all that caffeine might be aggravating your feelings of stress and anxiety. Consider weaning yourself off the caffeinated beverage herbs—not just coffee but also tea, kola, mate, and guarana.
But don't quit cold turkey, or you may set yourself up for several days of caffeine withdrawal symptoms, such as headache and constipation. |
Schuyler W. Lininger, Jr. DC
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| One double-blind trial used a multivitamin/mineral supplement containing vitamin B6 (600 mg per day), magnesium (500 mg per day), vitamin E (200 IU per day), vitamin A (25,000 IU per day), B-complex vitamins, and various other vitamins and minerals.40 This supplement was found to relieve each of the four different categories of symptoms that have been associated wtih PMS. Similar results were reported in another study.41
Are There Any Side Effects or Interactions? Refer to the individual supplement for information about any side effects or interactions.
Herbs That May Be Helpful
Vitex (p. |
The Editors of Prevention Magazine Health Books
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 In a rigorous study, they gave one group a typical multivitamin/mineral supplement and another group a look-alike pill that did not contain nutrients. At the end of eight weeks, those receiving supplements revealed in tests that they perceived an improvement in their quality of life. The group not receiving supplements did not perceive a change. Researchers concluded that the supplements seemed to play a role in improving the managers' moods and reducing their stress levels. All of this from just a daily multivitamin pill... with hard scientific data confirming that it works. |
Bill Gottlieb
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 Janson recommends is a high-potency multivitamin/mineral supplement. To make sure it's high-potency, look for a supplement with at least 400 to 500 milligrams of magnesium, 100 to 200 micrograms of selenium, 20 to 30 milligrams of zinc, 500 to 1,000 milligrams of vitamin C, 200 to 400 micrograms of chromium, and 400 international units of vitamin E.
"Those levels of nutrients should guarantee that the entire spectrum of vitamins and minerals in the supplement is high enough to help remedy hypoglycemia," says Dr. Janson. |
| She recommends taking 30 milligrams of zinc and 1 to 2 milligrams of copper daily, preferably as part of a multivitamin/mineral supplement.
GUGGUL: A Cholesterol-Lowering Herb
"I have dramatically reduced LDL cholesterol and increased HDL cholesterol with just this one herb," says Virender Sodhi, M.D. (Ayur-ved), N.D., an Ayurvedic and naturopathic physician and director of the American School of Ayurvedic Sciences in Bellevue, Washington.
Dr. Sodhi recommends using a product standardized for 10 percent guggulsterones, the active ingredients in the herb. |
| She recommends taking a daily multivitamin/mineral supplement along with the following additional nutrients every day. |
| In addition to a multivitamin/mineral supplement, she recommends 500 milligrams a day of magnesium.
FATTY ACIDS: Nutrients for the Brain
Supplementing the diet with fatty acids has been shown to help brain cells function better. "I have seen them reduce the symptoms of ADHD," says Dr. Block. She recommends 500 milligrams a day of evening primrose oil and 3 teaspoons a day of flaxseed oil, both of which are rich in fatty acids.
Gentle, Nonsurgical Alternatives to Relieve Back Pain
Eighty percent of Americans have back pain—usually lower-back pain—at some time in their lives. |
| And since almost every vitamin and mineral contributes to the strength of the immune system, he recommends taking a high-potency multivitamin/mineral supplement if you've ever had a bout of shingles and want to prevent another.
VITAMIN C: The Immune Booster
Of all the nutrients you can take, vitamin C is perhaps the most important for healthy immune functioning. Adding a bit extra to your supplement regimen is a good way to prevent an encore of shingles, says Dr. Asis. He recommends taking 2,000 milligrams twice a day. |
The Editors of Prevention Magazine Health Books
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| Lieber recommends that people who drink excessively correct any vitamin A deficiency, when ptesent, with a multivitamin/mineral supplement that does not exceed 5,000 international units of vitamin A for men or 4,000 international units for women. They should avoid any supplement with a higher dose of vitamin A as well as any preparation that has excess beta-catotene (more than about 10,000 international units), he says.
It's a short hop from helping to hurting with vitamin A, says Dr. Lieber. |
| Further strengthening the argument for taking a multivitamin/mineral supplement is that many older people get fewet nuttients, says Dr. Bergfeld. "As women get into theit forties and fifties, medical conditions that exagger-ate hair loss include reduction of female hormones, thyroid disorders and diabetes. The ftequent necessity for drug therapy for medical conditions can also exaggerate hait loss," she says.
Some Promises Don't Wash
What about feeding yout hait from the outside? |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| I also recommend taking a good multivitamin/mineral supplement," says Somer. "Many people just don't get everything they need through diet."
But note: This advice is for the occasional bout with the blues only, not for the kind of depression that requires medical treatment. If you're so down that normal activities seem impossible, you have no interest in friends or hobbies, you have suicidal thoughts and problems concentrating or you are sleeping a lot more or less than usual, you need to see a medical doctor. |
The Editors of Prevention Magazine Health Books
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| If you're relying on supplements to make up for what is lacking in your diet, pick a good multivitamin/mineral supplement that supplies an array of trace minerals in the ranges recommended below. With very few exceptions, there's no reason to take supplements of individual trace minerals. That's because most trace minerals are toxic in high amounts. "The dose makes the poison," explains Curtiss Hunt, Ph.D., a research biologist with the U.S. Department of Agriculture Grand Forks Human Nutrition Research Center in North Dakota. |
Michael Castleman
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 In addition, 84 of the participants took a multivitamin/mineral supplement.
After 10 weeks, Dr. Bland had the, entire group fill out the symptom questionnaire a second time. Those on the diet-only regimen recorded a 22 percent improvement in symptoms. That figure jumped to 52 percent among those on the diet-plus-supplement regimen. These people also showed significant improvement on three of the six tests of digestive and liver function.
Confusion over Food Allergies
Some people benefit from an elimination diet because they have food allergies. |
The Editors of Prevention Magazine Health Books
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| Nutrient
Daily Amount
Magnesium
400 milligrams
Vitamin C
{,000-2,000 milligrams (ester-C or calcium ascorbate), taken as 2 divided doses
Plus a multivitamin/mineral supplement
MEDICAL ALERT: If you have heart disease or kidney problems, check with your doctor before taking magnesium supplements.
Some people may experience diarrhea when taking more than 1,200 milligrams of vitamin C a day. grapes, broccoli, red and green peppers and herb teas (stinging nettle is specifically recommended for allergies). You'll be getting a host of other helpful nutrients as well. |
Ralph Golan, M.D.
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 Also, take a daily multivitamin/mineral supplement. High doses of L-methionine (up to 5,000 milligrams a day) have produced a favorable response.
• Perque 1 (one or two tablets thirty to sixty minutes before meals) is a combination antioxidant and amino acid formula that supports liver detoxification mechanisms. It is available from Seraphim of Reston, Virginia.
OTHER THERAPIES
• Avoid exposure to toxic chemicals in the home and workplace. |
Michael Castleman
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 Every day I take an inexpensive multivitamin/mineral insurance formula containing all of the 11 vitamins and 7 minerals for which there are RDAs. My supplement contains 100 percent of the RDA or a little more. In addition, I also take 400 international units of vitamin E for prevention of heart attack."
Shari Lieberman, Ph.D., a clinical nutritionist in New York City and co-author (with Nancy Bruning) of The Real Vitamin and Mineral Handbook. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
See book keywords and concepts |
| It's not uncommon for people following a macrobiotic diet to take a multivitamin/mineral supplement as well as some extra vitamin C, vitamin E, calcium and magnesium."
If you want to switch to a macrobiotic diet to help alleviate the symptoms of a specific disease, that's fine, too, says Dr. Haas. Just make sure you clear it with your doctor and don't forgo any regular treatments that may have been prescribed for you.
The International Macrobiotic Directory Aveline Kushi's Complete Guide to
Organizations
Resources for Healing
Books
The Kushi Institute
P.O. |
James A. Duke, Ph.D.
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| But a multivitamin/mineral supplement is a good idea for general health. And whenever they felt stressed and tempted to eat. According to Dr. Schiffman, more than half of her volunteers were able to use the apricot oil to relax quickly and avoid overeating.
You can try Dr. Schiffman's training method on your own, if you wish. Choose a relaxation technique that you find helpful when you feel
WHAT TO DO
Preheat the oven to 475°F. Place the rack in the center of the oven.
Line a 12-cup muffin pan with paper muffin cups. (For best results, do not use a nonstick pan without paper liners. |
Gary Null, Ph.D.
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 Increased dietary intake of fiber and reduced quantities of animal products can limit irritability, while sunflower seeds, walnuts, hazelnuts, cabbage, asparagus, broccoli, oats, and barley can serve as additional combatants of menopausal symptoms.
A multivitamin/mineral supplement that has more magnesium than calcium and adequate quantities of B vitamins and vitamin C can enhance adrenal functioning and alleviate emotional disturbances. Supplements of vitamin E are recommended too. |
the Editors of PREVENTION
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 Gordon, is a daily multivitamin/mineral supplement. Deficiencies of vitamin C and B vitamins, in particular, and of magnesium can contribute to irritability, he says.
Exercise can also help. "Take out some of that irritability and aggressiveness in the gym and get the positive effect of some endorphins pumping through you," suggests Thomas Kruzel, N.D., former president of the American Association of Naturopathic Physicians, who practices in Portland, Oregon. Whatever the specific source or sources of the problem, though, herbs can be a part of the solution. |
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