Dian Dincin Buchman, Ph.D.
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 Ameliorate cramps by supplementing with 1,500 mg of calcium and 750 mg of magnesium. Increase circulation with a vitamin E supplement. Start low with 30 IU and gradually move up to 400 IU. If plagued with cramps, end with 1,000 IU a day. Eat plenty of potassium-rich foods such as bananas, oranges, dark-green vegetables, cornmeal, or kelp. To prevent muscle tightening after a workout, rub pure olive, canola, or flaxseed oil on muscles. Apple cider vinegar splashes on the arms and legs, apple cider vinegar in the bathwater, and apple cider vinegar compresses help to prevent muscle spasms. |
John Robbins
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 Walnuts, pumpkin seeds, flax seed oil, and soy products are good dietary sources of this essential fatty acid. supplementing a healthy diet with capsules of evening primrose oil, borage oil, or black currant seed oil can be of additional help.
• As well as the dietary approach to optimizing health and reducing menstrual problems, studies have consistently shown that regular aerobic exercise (such as brisk walking) decreases menstrual symptoms, and increases the body's natural endorphins (hormones that function as mood elevators and pain relievers). |
Nontoxic, Natural and EarthwiseDebra Lynn Dadd
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| The optimum way is to eat fresh, whole, unprocessed, organically grown or biodynamically grown food from well-mineralized soils, but since this isn't possible much of the time, you may want to consider supplementing your diet with additional nutrients. Also, when you are under stress or your body defenses are down, you can use specific nutrients to help your body come back into balance. |
Bill Gottlieb
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 Vitamin and Mineral Therapy
To help stop dandruff, try supplementing your diet with flaxseed oil, says Michael A. Klaper, M.D., a nutritional medicine specialist in Pompano Beach, Florida, and director of the Institute of Nutritional Education and Research, an organization based in Manhattan Beach, California, that teaches doctors about nutrition and its relationship to disease. Adding flaxseed oil to your diet can cut down on skin oil secretions, which flake and cause dandruff, he says. He recommends taking one to two teaspoons a day of flaxseed oil. |
| The bottom line: No matter what your age, gender, lifestyle or exercise habits, most people can benefit from supplementing their diets with vitamins and minerals, experts say.
"You can't replace a healthy diet with vitamin and mineral supplements; you still need to eat as well as possible," says Dr. Janson. "But you can make up for some of the fault of a poor diet with them—and most of us have fault with our diets."
Like diet, exercise and stress management, supplements are only part of a total health plan—not magic pills that can make up for all of your other bad habits. |
James S. Gordon, M.D.
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 Still, while we are waiting for more definitive work, I think the weight of evidence justifies supplementing our diets with antioxidants.
Individual differences can be, as I've often pointed out, crucial. Nevertheless, I suggest that adults can usually take 1,000 milligrams of vitamin C and 400 international units (I.U.) of vitamin E twice a day; and 25,000 I.U. of beta carotene (which, unlike vitamin A, is water soluble) and 200 micrograms of selenium with breakfast. |
Ronald L. Hoffman, M.D.
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 If bran just isn't your thing, try supplementing your meals with a teaspoon of raw psyllium or flax seed. Replace some of the animal protein in your diet with protein from beans or soybeans. A good source of soybean protein is Japanese tofu or. Chinese bean curd.
Other Blood Factors: Proteins, Nutrients, and Pollutants
The general hullabaloo about cholesterol and fats in the blood has tended to overshadow the effects of some other blood factors that may play an equally significant role in engendering heart disease. |
| They are sometimes helpful. If supplementing with iodine, ask your doctor for a prescription of elemental iodine, now generally available through compounding pharmacies. Usual dosage: magnesium, 200 milligrams twice daily; iodine, 3 milligrams per day.
• Decrease circulating estrogen by eating a high-fiber diet.
Also consider getting an evaluation to rule out hidden hypothyroidism, which is often associated with severe PMS and fibrocystic breasts (see chapter 6, The Endocrine System).
Causes of Breast Cancer
Breast cancer embodies the potential precariousness of midlife. |
| In particular, studies have shown that supplementing diets with vitamins and minerals that exceed the Recommended Dietary Allowances improves measures of immune response and increases resistance to infectious disease.12 The body especially demands nutrients that assist with the rapid protein synthesis of antibodies and the production of T and B cells. In one study, R. K. Chandra gave nutritional supplements to elderly people and found that they had half the number of colds, flus, and other infections, compared with a group that didn't receive the supplements, and recovered in half the time. |
Gary Null, Ph.D.
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 Often, women who are supplementing calcium to combat osteoporosis neglect to consume equal quantities of magnesium, and consequently suffer from fatigue. Unfortunately, the presence of a magnesium deficiency is difficult to ascertain, as standard blood tests fail to take into account actual mineral levels within the cells.
NADH, commonly known as coenzyme 1, is a relatively new therapy that has demonstrated an ability to alleviate chronic fatigue without harmful side effects. |
Phyllis A. Balch, CNC
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 Research indicates that supplementing the diet with omega-3 fatty acids and gamma-linoleic acid (GLA) significantly improves immune response in people with CFS. Get omega-3 fatty acids by eating two to three servings of cold-water fish (such as mackerel, salmon, or tuna) weekly, or by taking flaxseed oil, MaxEPA fish oil, or vegetarian DHA (such as Neuromins). Borage or evening primrose oil are also helpful.
!_J To maintain immune function, take zinc and vitamin C daily. For zinc, take 30 milligrams of either zinc glycinate or zinc histidinate daily, with food. |
| Laboratory experiments have found that supplementing the diet with soy foods reduces activity of the sympathetic nervous system, the system essential to the sensation of pain. Soy foods are most helpful in reducing chronic pain after nerve injury caused by accident, surgery, herpes, diabetes, cancer, or fibromyalgia. |
| Supplementing with 5-HTP allows the brain to make serotonin, without binge eating, to raise both sugar and tryptophan levels.
LM Get sun exposure every day, but be careful. Twenty to thirty minutes of morning or late-evening sunlight stimulates the body's production of vitamin D, which regulates the immune system and prevents MS flare-ups. On the other hand, avoid afternoon sun and intense heat. The mechanisms the body uses to cope with heat are compromised in MS, and some sunbathers who have MS have even died of heat exhaustion. |
Carlton Fredericks, Ph.D.
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| Into this class would fall vitamins and minerals, but that doesn't mean that products enriched with a long list of these ingredients are necessarily a good buy. supplementing the diet should not be dictated by the formulation of a cereal manufacturer, which may be something less than rational, is always incomplete, and is often overpriced.
There are two types of food chemicals for which every effort should be made to minimize intake. One of these is the nitrosamines and the other, an equally formidable and only recently recognized carcinogen, is malonaldehyde. |
Phyllis A. Balch, CNC
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| A traditional Chinese herbal formula that can moderate symptoms by supplementing the antiviral activity of the immune system.
RECOMMENDATIONS
Take vitamin A supplements, 400,000 international units per day for two days, to reduce the risk of complications. Vitamin A deficiency is associated with dry eyes and eye damage caused by measles. Only use this vitamin if symptoms appear after known exposure to measles, since it can interfere with the immune response if taken too early. (Pregnant women should not take vitamin A, since high dosages of this vitamin can harm the baby. |
Paul Pitchford
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 In any case, herbs are highly effective for supplementing all dietary yin tonics; herbs for building the yin of the kidneys (page 317), with the exception of marsh-mallow root, also build the general bodily yin discussed here.
Cold Patterns and Their Causes
Patterns of cold in the body arise from lack of physical activity, eating too much cooling food, or overexposure to a cold environment; another cause is a deficit of yang (heat) resulting from insufficient warming food in the diet or constitutional weakness at birth. |
| However, for supplementing the intestines with biocultures, there is a better w option than the commonly used acidophilus products. Laterosporus is a less wellknown bacterial culture which can replace acidophilus in almost every case and is substantially more effective. Laterosporus destroys yeasts, and feeds on wastes and pathogenic bacteria in the intestines while it supports the generation of aciw dophilus and other beneficial flora. Take laterosporus on an empty stomach once daily, or twice daily when symptoms of Candida are severe. |
| A kidney tonic in the West, nettle leaves also thicken the head hair and enrich the blood, which further indicates their value in supplementing jing. Milarepa, an ancient sage of Tibet, fasted on nettles until his skin turned a light green hue. He eventually developed legendary psychic and physical powers. Nettles have been widely used in Europe to improve vitality. They can be eaten as a cooked green (light steaming removes the stinging property) or taken as an herb.
4. Royal jelly and bee pollen. |
| Nevertheless, supplementing with estrogen has been shown to increase the risk of various imbalances, among them gall bladder disease and cancers of the breast, uterus, and liver.36 Moreover, taking estrogen discourages the adrenals from fully developing their estrogen-producing capacity. Fortunately, there are safer remedies which promote the natural production of hormones by the adrenals, as we shall soon see.
In Chinese medicine, the symptoms of menopause imply a deficiency of yin fluids, particularly those yin fluids which calm and relax the liver. |
Sydney Walker III, M.D.
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 However, I'm seeing a dangerous trend in psychiatry, which is that "new age" techniques (frequently, those with little or no scientific basis) are replacing, rather than supplementing, medical treatment. One example is Ayurveda—a form of treatment based on ancient Hindu scriptures—which currently is enjoying astonishing popularity in the United States. (For instance, the highly reputed Sharp Clinic in San Diego, California, recently opened the Center for Mind Body Medicine, based on Ayurvedic medicine techniques. |
Carlton Fredericks, Ph.D.
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| You will find the proper use of lecithin described later, in a summary of the instructions for supplementing both the normal menu framework and the reducing diets.
The plural diets is used because I must recognize the problems of a substantial group of women who don't lose weight on the usual, calorie-restricted reducing diet. They're accused of cheating because it's impossible, says the physician, to avoid weight loss on a 1,200-calorie-a-day diet unless you're hypothyroid. |
| As an initial step toward protecting yourself, you should take the simple steps necessary to check your iodine intake, which is usually adequate if you are using iodized salt, or supplementing your diet with kelp or with a multiple mineral supplement containing a form of iodine. Tests of the thyroid gland itself will, of course, offer a clue to inadequate iodine intake. The physician has several sensitive tests for thyroid function, but there is also one you can perform at home, which will indicate if it is urgent to have your doctor follow up with laboratory tests. |
| REDUCING-DIET SUPPLEMENTS
Eating less food means less vitamin-mineral intake, which is one good reason for supplementing the reducing diet. A second good reason is the thesis of this book: the supplements help to control estrogen activity. A third good reason is the helpfulness of food supplements in normalizing fat distribution, as you lose weight. This is important to women who complain that however successful they are in reducing, the dimensions shrink everywhere except where they should, the face grows thin and cadaverous, but the midriff bicycle (or truck) tire remains serenely untouched. |
| This means that adjunct supplementing with the individual vitamin is necessary, exactly as it is with Vitamin E.
Vitamin B6
Because estrogen—whether supplied by the Pill or the ovaries or a prescription drug—elevates the need for Vitamin B6, and because this vitamin can sharply reduce the water retention and other premenstrual and menstrual disturbances, I must call your attention to the differences in the content of Vitamin B6 in Vitamin B Complex supplements. |
| All this is not academic, for it explains why the supplementing aimed at control of estrogen activity should include a significant amount of liver. Here the animal experiments fail us and the reactions of women become the necessary criteria, for in the rat, thiamin (Bi) and riboflavin (B2) are critical in helping the liver to break down estrogen, but in the human being others of the B vitamins are involved, including the elusive antiestrogen factor best supplied by desiccated (dried) whole raw liver. |
Phyllis A. Balch, CNC
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| FORMULAS
FORMULA COMMENTS
Kudzu Decoction A traditional Chinese herbal formula that can moderate symptoms by supplementing the antiviral activity of the immune system.
Minor Bupleurum A traditional Chinese herbal formula that relieves pain and Decoction1 swelling, and prevents progression of viral diseases.
Precautions for the use of formulas:
1Do not use Minor Bupleurum Decoction if you have a fever or a skin infection.
RECOMMENDATIONS
J Eat mostly juiced or soft foods while your glands are swollen. |
Isadore Rosenfeld, M.D.
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 This means consuming enough calories, limiting the amount of protein you eat (though not nearly as drastically as when you're not having dialysis), supplementing your diet with ample vitamins and minerals, and cutting back on your intake of salt, potassium, and phosphorus. Your health care team must work with you to customize these guidelines to meet your specific needs.
SAMPLE MENU FOR PEOPLE WITH KIDNEY FAILURE (40 GRAMS PROTEIN)
PORTION PROTEIN (gm)
Breakfast
Cheerios
3A cup
3
Nondairy creamer
Vz cup trace
Low-protein toast
2 slices
0. |
The Editors of Prevention Magazine Health Books
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 People who have heart or kidney problems or diabetes should check with their doctors before supplementing these minerals.
Experts recommend that people with eating disorders have a physician monitor all of their electrolytes: potassium, magnesium and sodium as well as phosphorus and chloride, which can also become dangerously low.
Calcium to Protect Bones
Calcium, an essential mineral in the development and maintenance of bone health, is one of the nutrients most likely to be deficient in people with eating disorders. |
| It's too soon to say for sure whether supplementing a regular diet with selenium will help people with asthma," Dr. Simon says. People who want to try it can safely take 100 micrograms, the amount found beneficial in the Swedish study, he says. (The Daily Value is 70 micrograms.)
Studies have shown that people generally get about 100 micrograms a day from the average healthy diet. Don't overdo it with selenium, say nutrition experts. A daily intake of 200 micrograms from foods and supplements is considered the upper limit of the safe range. |
The Editors of PREVENTION
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 Muscle burns far more calories per pound— even at rest—than fat does. "So supplementing aerobic exercise with resistance exercise will help you control your weight," promises Dr. Fletcher. Try to include weight training in your schedule twice a week, he advises.
When you're working out in a gym, you can build both muscles and social ties at the same time. "Part of the benefits of exercise come from the social support you get if you're exercising with other people," says Dr. Williams.
7:00 p.m.: At home, make contact. Greet your family warmly. |
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