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Hi John
Before I begin today’s email I would like to extend a sincere thank you to everyone who came to hear me speak and visited our booth at the Fit Expo in Los Angeles this past weekend. It’s always so nice to meet my readers, clients and new friends face to face!
I especially want to thank Santiago for stopping by—you keep spreading the word about natural health and so will I!
I also want to thank the wonderful people at Fitness-X magazine for interviewing me--I’ll pass along the details of that to all of you as soon as I can.
**********
As you can probably surmise, at a health event like the Fit Expo, there are a whole lot of nutritional supplement products on display…the Los Angeles Convention Center was a sea of supplement vendors!
So understandably, I wasn’t surprised to have several people ask me what supplements, if any, are the best ones to take.
Here is what I told my audience:
Supplement means supplement
First and foremost, a supplement is a supplement.
Meaning they are meant to be taken in addition to a healthy diet—NOT used as a replacement for a healthy diet or worse yet, taken to magically undo the effects of a continuing bad diet!
Your primary source of nutrients should be FOOD—your body truly does know the difference.
Your body is designed to use nutrients in their natural states from whole foods—it breaks down the whole food and in addition to assimilating the nutrients, your body also uses the fiber, water, enzymes and antioxidants in that food.
Let’s take a look at an example of an orange versus Vitamin C capsules.
When you eat an orange not only are you getting Vitamin C, but also folate, Vitamin B1 (thiamin), potassium, Vitamin A, calcium and carotenoids (antioxidant compounds).
Plus the fiber in the orange will help encourage regular bowel movements which will help keep your immune system healthy, it will bind to old worn out hormones and cholesterol and help them to be eliminated with your feces (instead of being reabsorbed and increasing your risk of hormone-related cancers and cholesterol problems), it will help prevent intestinal problems like chronic constipation and diverticulosis, and help you maintain a healthy bodyweight by making you feel and stay fuller longer.
And the enzymes and water in the orange help to sweep away wastes from your cells and keep your pH alkaline which in turn helps all of your organs and systems work better.
You won’t even come close to any of THAT action by merely popping Vitamin C capsules and ditching the orange!
See the difference it makes?
Which ones are best?
As far as which supplements are best, well, there’s no easy answer to that because everyone’s needs are different. Here are just a few of the factors that may affect what supplements someone might need:
- Biochemical individuality (meaning your
body’s unique requirements and DNA programming)
- What medications someone may be on
- Underlying medical history
- Stress levels
- Exercise habits
- Congenital conditions and abnormalities
- Past surgeries
- Lifestyle habits (like smoking, alcohol use
and drug use)
- Exposure to toxins and chemicals in the
environment or the workplace
- Enzyme deficiencies that may affect your
nutrient absorption
The problem is, thanks to bioengineering of crops, nutrient-depleted soils and contaminated bodies of water, they aren't always plentiful in our diets (or able to be manufactured by our bodies like Vitamin D) so supplementation many times may be needed.
I'll tell you what they are in just a moment, but first I want to point out that four of these six nutrients are key antioxidants.
And to truly appreciate what an impact they can have on your health, it’s important to understand…
The anatomy of a free radical
A brief but simple chemistry lesson is needed to understand free radicals.
Your body is made up of cells. Each cell is comprised of smaller units called molecules, and each molecule is created by one or more tiny atoms.
Atoms are made up of a nucleus (center), protons (positively charged particles in the nucleus) and electrons (negatively charged particles surrounding the atom). The number of protons in an atom determines the number of electrons the atom needs.
Electrons "orbit" around the atom in one or more shells--they look like the rings around Saturn.
Atoms are always trying to fill their rings with the proper number of electrons. Sometimes atoms will "share" an electron to achieve the right number - these are called bonded atoms.
Free radicals are created when a bonded atom splits away from its partner atom and ends up short one electron. The free radical is very unstable and "attacks" other atoms to "steal" the needed electron.
When an "attacked" atom has one of its electrons stolen, it becomes a free radical and attacks another atom. A chain reaction results with atoms attacking each other to get their missing electron.
This chain reaction is very destructive and can lead to inflammation, cell damage, DNA damage and chronic degeneration of healthy tissues.
If it goes on long enough, a free radical cascade can eventually manifest itself as:
- Heart disease
- Accelerated aging
- Alzheimer’s disease
- Parkinson’s disease
- Cancer
- Neurological disorders
- Cataracts
- Lung diseases
- Autoimmune diseases
They do this by surrounding and engulfing free radicals. At this point the antioxidant itself becomes a free radical; however, it is a very weak one that is far less likely to do harm to your body.
Plus the engulfed free radical can be turned back into an antioxidant with the help of another antioxidant--so it gets "recycled" back into a good guy.
Current estimates show that over 70% of Americans will die from diseases caused or contributed to by deficiencies of certain antioxidants. So antioxidants are not something to take lightly--your life just may depend on them.
The top 6 nutrients to consider supplementing
Here are the top 6 nutrients that have been shown to be beneficial to the majority of people…and if you feel you are not able to get enough in your diet, supplementation may be wise:
1. Vitamin C
Food sources: Citrus fruits, tomatoes, red peppers, broccoli, cranberries, cabbage, potatoes, guava, strawberries, kiwi.
Vitamin C cannot be produced by the human body and therefore must be obtained through food and if needed, supplementation. It's a key antioxidant.
Its health benefits include:
- Cancer prevention by protecting DNA from
free radical damage
- Strengthens immune function, thereby helping
to reduce the length and severity of colds
- Protects sperm from free radical damage
- Fights the development of wrinkles by
enhancing the production of collagen in the skin cells
- Works with Vitamin E to prevent
atherosclerosis and heart disease
- Cataract prevention
Food sources: Wheat germ oil, sunflower seeds, vegetable oils, turnip greens, nuts, nut butters, rice bran oil, barley and avocado.
Like vitamin C, vitamin E is also a key antioxidant and cannot be produced by the human body. It too must be obtained through food and supplements if needed.
Here are some of Vitamin E's health benefits:
- Keeps your skin youthful by protecting
against damage from UV radiation and ozone
- Relieves symptoms of arthritis and
inflammatory conditions
- Reduces the risk of prostate cancer and can
stop the growth of breast cancer cells
- Decreases the risk of heart disease
- Enhances immune function
- Cataract prevention
Food sources: Potatoes, spinach and red meat, but it is mainly synthesized by your body.
Lipoic acid is very versatile and able to track down free radicals wherever they lurk. It's is also the only antioxidant that can recycle other antioxidants like I mentioned above.
It also helps your cells produce ATP, which is your body's main form of energy.
Some of lipoic acid's impressive benefits are:
- Protects against stroke, heart disease and
cataracts
- Strengthens memory and prevents aging of the
brain
- Prevents and relieves complications of
diabetes
- Shuts down genes that can accelerate aging
and cause cancer
- Treats liver diseases such as hepatitis C
Food sources: Oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains. CoQ10 is also synthesized by your body.
CoQ10 is a key antioxidant involved in the Krebs cycle, which is how your body produces energy. It also recycles vitamin E and offers protection against UV radiation-the leading cause of skin aging and skin cancer.
CoQ10 supplementation is vital for people taking statin drugs, since statins inhibit the synthesis of CoQ10 in your body.
Here are some other ways CoQ10 helps you:
- Helps prevent and treat heart disease
- Rejuvenates brain cells and may aid in the
prevention of Alzheimer's and Parkinson's diseases
- Treats gum disease
Food sources: Yogurt, kefir, buttermilk, sauerkraut, tempeh, pickles and olives.
Trillions of these beneficial bacteria live in your intestinal tract. In addition to making up 70% of your immune system they also:
- Aid in digestion, helping to eliminate
digestive problems such as IBS, constipation or diarrhea
- Reduce inflammation
- Help alleviate allergic responses
- Help lower cholesterol
But the foods
most peoples eat today (like fast food, processed food, soda and refined carbs)
feed the harmful bacteria, which then overcome the helpful ones. Other
factors such as smoking, environmental toxins, lack of sleep, stress and
drinking chlorinated water also lead to harmful bacteria overgrowth.
Therefore, supplementation is important.A quality multi-strain probiotic supplement such as Super Shield can help you achieve this crucial intestinal flora balance.
- http://www.bluerockholistics.com/product/pross.asp
Super Shield has 13 well-studied strains of beneficial bacteria that are potent, feisty and ready to fight off harmful bacteria, beef up your immune system and keep your gut wall strong.
6. Omega-3 essential fatty acids
Food sources: Oily fish (like salmon), tofu, flaxseeds, soybeans, walnuts
The critical Omega-3 fatty acids used by your body are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).
EPA and DHA are a MAJOR structural component of cell membranes where they help control cell signaling, immune response, inflammation, hormone production and other metabolic functions.
Other health benefits of EPA and DHA Omega-3 fatty acids include:
- Promote arterial flexibility and elasticity
- Reduce dangerous LDL cholesterol while
increasing healthy HDL levels
- Lower triglycerides
- Support healthy blood pressure and protect
against blood clots
- Optimize brain health and mental clarity,
memory and concentration.
- Prevent degenerative joint conditions
- Promote nervous system health and reduce the
severity of disorders like depression, ADHD, bipolar disorder and OCD
- Fight chronic inflammation
Due to our highly processed
diets and the lack of naturally occurring Omega-3 EFAs in our food supply, most
people have a serious Omega-3 deficiency that eating more fish isn't
likely to correct. Therefore, supplementation is prudent.VitalMega-3 is a super-potent high-quality fish oil supplement that delivers a full 1,000 mg. of the necessary EPA and DHA essential fatty acids in the 3:2 ratio recommended by many health experts.
- http://www.bluerockholistics.com/product/vitalmega3.asp
There are others too
Now there are MANY more supplements out there that I didn't mention that serve very valid functions, and if you feel you need them and are not getting adequate amounts in your healthy diet, first check with your doctor to make sure they aren’t contra-indicated, and then check them out.
And if you're already taking other supplements and getting positive results, great!
However, the six nutrients I mentioned above are some heavy hitters that are most likely to help get YOU on a track to serious great health now and into your golden years.
So remember, get them in your diet first and supplement as needed!
To your health,
Sherry Brescia
After having a major surgery about 12 years ago I have suffered with constipation, out of mind stomach pain, visits to the ER with no resolutions. Doctors thought it was all in my head, that I was just an "emotional woman".
A Colonoscopy shows that over those years I have developed diverticulosis/diverticulitis and IBS. I had tried most everything including change of diet, but not until I tried combining my foods have I found relief.
It's been about a month of combining my foods that I am seeing some relief from pain, constipation, gas, bloating, etc. I have lost weight; my thinking has cleared up and have much more energy. Who would have thought that the great American diet is killing us?
Thank you for your research, for sharing with all of us who had lost hope in doctors. Thank you for a listening ear as there are few professionals that want to hear or help those with intestinal problems, let alone spend time on research.
I will continue this new way of living and hope to share it with others that are suffering.
God Bless,
Bev
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