Exercise can lower high blood pressure risk

Exercising more than four hours per week could drop your risk of having high blood pressure by nearly 20 percent, according to new research in the American Heart Association journal Hypertension. Meanwhile, people who had one to three hours per week of leisure exercise had an 11 percent lower risk than those with under an hour of activity.

Researchers pooled results from 13 studies on the effects of physical activity on blood pressure. The studies involved 136,846 people in the United States, Europe or East Asia who initially had healthy blood pressure. More than 15,600 later developed high blood pressure during follow-up periods ranging from two to 45 years.

The findings suggest that the more recreational physical activity you get, the more you are protected from developing high blood pressure.

Almost 78 million U.S. adults have high blood pressure, defined by the American Heart Association as blood pressure readings at or above 140 millimeters of mercury for the upper number or 90 or higher for the bottom number. The condition typically has no symptoms, so it goes undetected or untreated in many people.

“Hypertension is a risk factor for cardiovascular and kidney disease — thus, it is important to prevent and control hypertension,” said Wei Ma, M.D., Ph.D., study co-author and associate professor at the Shandong University School of Public Health in Jinan, China. “To try to lower your risk of high blood pressure, you should exercise more in your leisure time.”

Researchers didn’t find a solid link between physical exertion at work and risk of high blood pressure. Health guidelines urging people to get more exercise don’t distinguish between activity at work and for leisure, said Bo Xi, M.D., Ph.D., lecturer at the Shandong University School of Public Health in Jinan, China, and a co-author with Ma. But, “given the new findings, perhaps they should.”

Physical activity on the job, such as farm or industrial work, can involve exertion like heavy lifting, prolonged standing and repetitive tasks.

Recreational exercise may affect several factors tied to high blood pressure — helping people keep off extra pounds, improving poor insulin sensitivity or reducing the blood vessels’ resistance to blood flow, Ma said.

Although the new research linked recreational exercise and lower blood pressure, it didn’t show that the exercise prevents the condition. People who exercise for fun may just have healthier lifestyles, Xi said.

The Independent Innovation Foundation of Shandong University, Research Fund for the Doctoral Program of Higher Education of China and Foundation for Outstanding Young Scientists in Shandong Province funded the study.

- See more at: http://blog.heart.org/exercise-can-lower-high-blood-pressure-risk/#sthash.KWHEDX9j.dpuf

Physical Activity and Blood Pressure

Physical activity not only helps control your blood pressure, it also helps you manage your weight, strengthen your heart and manage your stress level. A healthy weight, a strong heart and general emotional health are all good for your blood pressure.

Take charge of your activity level

Exercise in our culture may not "just happen." When your daily routine includes hours of sitting at a desk using computers and browsing the internet, staying current with television shows and using countless labor-saving devices, you can easily fall into inactivity. But taking charge of your fitness may be one of the best decisions you'll ever make. The choice is yours.

What happens if I'm inactive?

All Americans should be regularly physically active to improve overall health and fitness. People who aren't physically active are much more likely to develop health problems. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly for a total of 30 minutes or longer at least 5 days a week. Lack of physical activity increases your risk for heart attack and stroke and can contribute to obesity. On the other hand, regular physical activity helps to reduce blood pressure, control weight and reduce stress.

AHA Recommendation

For overall health benefits to the heart, lungs and circulation, perform any moderate- to vigorous-intensity aerobic activity using the following guidelines:

• Get the equivalent of at least 150 minutes of moderate intensity aerobic physical activity (2 hours and 30 minutes) each week.
• You can incorporate your weekly physical activity with 30 minutes a day on at least 5 days a week.
• Physical activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
• Include flexibility and stretching exercises.
• Include muscle strengthening activity at least 2 days each week.

When it comes to physical activity, just get moving. Find ways to enjoy and savor the benefits as you gradually increase your activity level.

Don't be afraid to be active.
If you have not been active for quite some time or if you are beginning a new activity or exercise program, take it gradually. Consult your healthcare professional if you have cardiovascular disease or any other pre-existing condition. It's best to start slowly with something you enjoy, like taking walks or riding a bicycle. Scientific evidence strongly shows that physical activity is safe for almost everyone. Moreover, the health benefits of physical activity far outweigh the risks.

Find something you like!
If you love the outdoors, combine it with exercise and enjoy the scenery while you walk or jog. If you love to listen to audiobooks, enjoy them while you use an elliptical machine.

These activities are especially beneficial when done regularly:

• Brisk walking, hiking or stair-climbing
• Jogging, running, bicycling, rowing or swimming
• Fitness classes at your appropriate level
• Activities such team sports, a dance class or fitness games

Mix it up. Variety is good for you.
A variety of activity helps you stay interested and motivated. When you include strength and flexibility goals (using weights, resistance bands, yoga and stretching exercises), you also help reduce your chances of injury so you can maintain a good level of heart-healthy fitness for many years.

Know what moderate means for you.
If you injure yourself right at the start, you are less likely to keep going. Focus on doing something that gets yourheart rate up to a moderate level. If you're physically active regularly for longer periods or at greater intensity, you're likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

Make it social.
Consider walking with a neighbor, friend or spouse. Take an exercise challenge. Connecting with others can keep you focused and motivated to walk more – join, or create, an American Heart Association Walking Club to find walking buddies near you.

Reward yourself with something that supports your goals.

• Pay yourself. Set aside a small amount of money for every workout. After one month, invest your payoff in something that motivates you to keep up the good work, like new music to enjoy while you walk or a new workout shirt.
• Celebrate your milestones. Fitness needs to a regular part of your life, so finding ways to savor your success is important. Log your walk time or distance and write yourself a congratulatory note when you achieve a milestone, or indulge in a massage after every 100 miles - whatever incentive works to keep you moving!

Warm up and cool down.
Warming up before exercising and cooling down afterwards helps your heart move gradually from rest to activity and back again. You also decrease your risk of injury or soreness. Warm-up should last at least 10 minutes — longer for older people and those who have been inactive for a long time. Cool-down is especially important. If you stop exercising too quickly, your blood pressure can drop sharply, which can be dangerous and can also cause muscle cramping. Try adding some relaxing yoga poses to your routine; they will also increase your flexibility.

Practice breath control.
Make sure that you breathe regularly throughout your warm-up, exercise routine and cool-down. Holding your breath can raise blood pressure and cause muscle cramping. Regular, deep breathing can also help relax you.
No time for exercise? Try our top 10 tips!
Do I need to consult my doctor before increasing my activity level?
Healthy adults generally do not need to consult a healthcare provider before becoming physically active. Adults with chronic conditions should talk with their healthcare provider to determine whether their conditions limit their ability to do regular physical activity.
What is moderately intense physical activity?

Use these simple tests to determine if you are reaching a moderate level of intensity.

• If you can easily carry on a full conversation and perform the activity at the same time, you probably aren't working hard enough.
• If you can sing and maintain your level of effort, you're probably not working hard enough.
• If you can exchange brief sentences easily while performing the activity, but not a comfortable or lengthy conversation, your intensity level is likely on target.
• If you get out of breath quickly, or if short sentences feel like a strain, you're probably working too hard, especially if you have to stop and catch your breath.

Learn how to identify and monitor your target heart rate to measure the intensity of your activity.
How do I calculate my heart rate?

To calculate your target training heart rate, you need to know your resting heart rate. Resting heart rate is the number of times your heart beats per minute when it's at rest. The best time to find your resting heart rate is in the morning after a good night's sleep and before you get out of bed. The average resting heart rate is 60-80 beats per minute. However, for people who are physically fit, it's generally lower. Also, resting heart rate usually rises with age.
How much do I need to exert myself?

Once you know your resting heart rate, you can then determine your target training heart rate. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. You do this by measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate. Learn more about target heart rate.
Remember, pacing is important
It's important to pace yourself properly when exercising. If you're just starting a program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (85 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.

A simpler intensity test
If you don't want to take your pulse while exercising, try using a "conversational pace" to monitor your efforts during moderate activities like walking. It works like this:

• If you can talk and walk at the same time, you are working at a moderate physical activity level.
• If you can sing and maintain your level of effort, you're probably not working hard enough.
• If you get out of breath quickly, you're probably working too hard, especially if you have to stop and catch your breath.

"This content was last reviewed on 04/04/2012."

Source

Exercise: A drug-free approach to lowering high blood pressure

 

Having high blood pressure and not getting enough exercise are closely related. Discover how small changes in your daily routine can make a big difference.By Mayo Clinic Staff

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Your risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Don't think you've got to run a marathon or join a gym. Instead, start slow and work more physical activity into your daily routine.

How exercise can lower your blood pressure

How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Becoming more active can lower your systolic blood pressure — the top number in a blood pressure reading — by an average of 4 to 9 millimeters of mercury (mm Hg). That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

If your blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can help keep it from rising as you age. Regular exercise also helps you maintain a healthy weight, another important way to control blood pressure.

But to keep your blood pressure low, you need to keep exercising. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

How much exercise do you need?

Flexibility and strengthening exercises such as lifting weights are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure. And you don't need to spend hours in the gym every day to benefit. Simply adding moderate physical activities to your daily routine will help.

Any physical activity that increases your heart and breathing rates is considered aerobic exercise, including:

• Household chores, such as mowing the lawn, raking leaves or scrubbing the floor
• Active sports, such as basketball or tennis
• Climbing stairs
• Walking
• Jogging
• Bicycling
• Swimming

The American Heart Association recommends you get at least 150 minutes of moderate exercise, 75 minutes of vigorous exercise or a combination of both each week. Aim for at least 30 minutes of aerobic activity most days of the week. If you can't set aside that much time at once, remember that shorter bursts of activity count, too. You can break up your workout into three 10-minute sessions of aerobic exercise and get the same benefit as one 30-minute session.

Weight training and high blood pressure

Weight training can cause a temporary increase in blood pressure during exercise. This increase can be dramatic — depending on how much weight you lift. But, weightlifting can also have long-term benefits to blood pressure that outweigh the risk of a temporary spike for most people.

If you have high blood pressure and want to include weight training in your fitness program, remember:

• Learn and use proper form when lifting to reduce the risk of injury.
• Don't hold your breath. Holding your breath during exertion can cause dangerous spikes in blood pressure. Instead, breathe easily and continuously during each lift.
• Lift lighter weights more times. Heavier weights require more strain, which can cause a greater increase in blood pressure. You can challenge your muscles with lighter weights by increasing the number of repetitions you do.
• Listen to your body. Stop your activity right away if you become severely out of breath or dizzy or if you experience chest pain or pressure.

If you'd like to try weight training exercises, make sure you have your doctor's OK.

Source

Smart Meal Protein Shake

 

This month we’re featuring Weight Management Solutions. Save on SmartMeal protein powder (in three delicious flavors) for replacing one meal a day to help regulate calories. Try Dieter’s Cleanse for improved elimination and digestion. 

SmartMeal™ Shake Mixes make a delicious soy protein drink that’s only 130–140 calories per serving! In chocolate, vanilla or chai. Provides:

• 15 grams of protein plus essential amino acids
• 2 grams dietary fiber per serving
• Cold-pressed, organic flax seed to help you feel full
• 35% of the Daily Value for 18 vitamins and minerals

49 Basic Nutritional Supplements For An All-Around Healthy Body

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Nutrition and Health Benefits of Blueberries

Courtesy of: U.S. Highbush Blueberry Council

9 Healthy Foods for Better Sleep - Natural Living Mamma

9 Healthy Foods for Better Sleep - Natural Living Mamma

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13 Super Brain Foods - by Nature's Sunshine

Why the Best Medicine Might Be Your Right and Left Feet

Why the Best Medicine Might Be Your Right and Left Feet

Put your left foot in front of you right, and then your right foot in front of your left, and then repeat.

That's called walking. And it could be the best thing for your overall health.

The historian Geroge Mcaulay Trevelyan wrote in 1913 that his two doctors were "My left leg and my right."

The truth in that statement is coming to light every day with new studies and reports. The Guardian published an article titled, "Walking could protect brain against shrinking," based off research published by U.S. neurologists who monitored 300 volunteers over 13 years. The report says walking may ward off a variety of conditions, such as Alzheimer's and dementia.

In the study, those who walked the most cut their risk of developing memory problems by half. And it suggested people try to walk 9 miles a week, the optimum distance for "neurological exercise."

Those that walked about 9 miles a week had larger brains and dementia or cognitive impairment was 50% greater on those who only walked short distances.

"Our results should encourage well-designed trials of physical exercise in older adults as a promising approach for preventing dementia and Alzheimer's disease," Dr Kirk Erickson, of Pittsburgh University, who led the study said. "Brain size inevitably shrinks in late adulthood, which can cause memory problems. "But if regular exercise in midlife could improve brain health, thinking and memory in later life, it would be one more reason to make regular exercise in people of all ages a public health imperative."

Why Sitting is Killing Us

The dangers of sitting might be equal or greater than the benefits of walking.

In a Gizmodo article, "Sitting Is the Smoking of Our Generation," Nilofer Merchant lays out the case against sitting on our tush all day. Merchant writes:

"After 1 hour of sitting, the production of enzymes that burn fat declines by as much as 90%. Extended sitting slows the body's metabolism affecting things like (good cholesterol) HDL levels in our bodies.

"Research shows that this lack of physical activity is directly tied to 6% of the impact for heart diseases, 7% for type 2 diabetes, and 10% for breast cancer, or colon cancer. You might already know that the death rate associated with obesity in the US is now 35 million. But do you know what it is in relationship to Tobacco? Just 3.5 million.


"The New York Times reported on another study, published last year in the journal Circulation that looked at nearly 9,000 Australians and found that for each additional hour of television a person sat and watched per day, the risk of dying rose by 11%. In that article, a doctor is quoted as saying that excessive sitting, which he defines as nine hours a day, is a lethal activity."

Physical inactivity has also been labeled a public health issue, and the health risks of physical inactivity are similar to smoking, according to the US National Library of Medicine.

So, what can you do to move your body?


A good start might be to putting your left foot in front of your right foot more often. Get to the gym. And when you're not in the gym, hit the stairs instead of the elevator. Interrupt sitting whenever you can.  Stretch more. Walk around at lunch time. On a phone call? Pace around the room instead of plopping down on the chair. Look for every excuse to move your body. Stand up for your right to stand up.

Need more motivation?


Danish philosopher Soren Kierkegaard, wrote: "Above all, do not lose your desire to walk. Every day I walk myself into a state of well-being and walk away from every illness."

Ralph Waldo Emerson, too, put his health down to shoe leather, writing: "I measure your health by the number of shoes and hats and clothes you have worn out."

 See more at: Nature's Sunshine

Who Knew?

Who Knew?

20 Habits That will Get You Fit for Summer

By From the editors of Runner's World | Healthy Living – 
Want to lose weight and get in shape? Here are 20 ways to get thereWe've all been there: Despite exercising and watching what you eat, the elastic in your workout shorts seems to be as tight as your hamstrings. "Ninety-five percent of the active people I work with want to lose some weight," says Cassie Dimmick, M.S., R.D., a sports dietitian and running coach in Springfield, Missouri.
Getting lean requires the same trait that makes you get up at 5 a.m. for a workout: discipline. You need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. Luckily, it's easier than it sounds when you employ these tactics from dietitians and coaches. Get ready to lose!

Surprising Reasons Your Weight Loss Plan Isn't Working
1. Practice Long, Slow Eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distraction: no computer, no television, no newspaper. "You'll become aware of every bite," Eberle says.
2. Go All DIY
"Throwing something together for yourself at home is almost always going to involve fewer calories than dining out," Dimmick says. "You can control the ingredients and the portion sizes." For nights you're too rushed to cook, stock your pantry and freezer ahead of time with these staples: vegetable and bean soups, a frozen vegetable pizza, brown rice you can microwave, a can of black beans and salsa (a combo of the latter three make an easy, healthy meal). In order to make a brown-bag lunch as easy as possible, double dinner recipes so that you'll have leftovers. Chili and lasagna--make them both heavy on the vegetables--are especially tasty the day after you make them.
DIY Healthy Meals in 30 Minutes

3. Plan Ahead
"Know when you're going to eat and what you're going to eat," says Suzanne Girard Eberle, M.S., R.D., author of Endurance Sports Nutrition. "Plan it out at the beginning of the day and the week so that you're not scrambling when you're hungry." This helps you resist the temptation of fast-food restaurants or pastries in the break room.

4. Eat Often
Aim for three healthy meals and two small snacks a day, which means you're eating something around every three hours. A 2010 Swedish study involving more than 3,000 people found that those who ate more than three times a day had a lower body mass index and waist circumference; consumed more fiber and less fat; and drank less alcohol than those who limited their eating sessions to three or less. "Eating more often keeps your metabolism humming, and prevents you from getting super hungry," says Lauren Antonucci, M.S., R.D., owner of Nutrition Energy in New York City.
Snacks That Help You Stay on Track

5. Repeat Yourself
The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers "limit their exposure to temptations," says J. Graham Thomas, Ph.D., a co-investigator on the study, "and have a repertoire of healthy foods they pull from regularly."

6. Don't Drink Sugar
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. "Margarita mix, orange juice, and Coke often have more calories than the alcohol," Dimmick says.

7. Veg--and Fruit--Up
Aim to have fruits and vegetables make up half of each meal. "Your breakfast should be half fruit, and your lunch and dinner, half veggies," says Dimmick, who adds that snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple. Try this recipe forminestrone vegetable soup loaded with tasty spring veggies.
8. What's Your Intake?
Count your calories, if only for a few days. "Most people hate doing it," Dimmick says. "But it's the only way to actually see the mindless eating over the keyboard or steering wheel or in front of the television." You can carry a small notebook and log everything or use an app: Loselt, MyFitnessPal, and MyPlate are three popular apps to track calories.

Tips to Watch Your Calorie Intake
9. Take It Easy on Nut Butter
Athletes love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons. "People often end up eating three tablespoons," says Dimmick. "That's an awful lot of calories."
10. Make Fiber Your Friend
"Multiple studies have shown that fiber is correlated to weight loss as well as weight maintenance," says Jennifer Vimbor, M.S., R.D., founder of Nutrition Counseling Services in Chicago. Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don't eat fiber two hours before you head out.)

Get the benefits of fiber without the 'interruptions'.
11. Eat real Food
"The more packaged and processed foods you eat, the less satisfied you feel," says Antonucci. "A half of a sandwich is a better snack than a handful of pretzels; nuts are more filling than animal crackers." Pack an apple for emergencies.

12. Pay Attention
"Before you reach for a snack, make sure you're really hungry," says Eberle, who explains we often eat when we really need sleep, play, or downtime. "You may just need to step away from your desk for 15 minutes and chill out."
13. Go Off the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own salad dressing: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.
The Healthiest Condiments for Your Diet
14. Downsize Your Settings
Bigger utensils and dishes promote bigger meals, so keep your dishes appropriately sized-a salad plate can easily hold a sandwich and a piece of fruit, which is a perfect lunch-and your serving dishes off the table.

15. Treat Trap
After a long workout, set a limit of "reward calories," Nisevich Bede says. "A safe number is 200 reward calories, and if you went for a really, really long workout, 400 calories." Good choices include: low-fat ice cream; bite-size cookies; single-serving-size chips; high-quality dark chocolate.
16. Get On Board
After following about 121,000 men and women for 20 years, researchers at Harvard University published a study in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight. Nutrition Energy's Lauren Antonucci gives the benefits or drawbacks of each.

THE BEST
NUTS Great combination of unsaturated fat and filling fiber.
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.
THE WORST
FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat.
17. Eat Right When Hungry
Eat something with protein, carbs, and fiber like plain, fat-free Greek yogurt with a cup of berries. "Don't let yourself get too hungry, as it's hard to stop eating," Eberle says.
18. Master Special Occasions
Celebrate. Moderately. Have a (small) piece of cake. No good comes of trying to "save up" calories. Eat your normal meals and snacks so you're not starving.
Beware These Social Fat Traps

19. Set Reasonable Expectations
"Trying to stay at your lowest weight is like trying to stay at your peak fitness year round," Fitzgerald says. "When you dial back training, expect to put on a few pounds."

20. Cross-train to Blast Calories
Bicycling [14 to 16 mph]: 682 calories
StairMaster [no hands]: 614 calories
Swimming [50 yards/min]: 545 calories
Elliptical: 491 calories
Walking [15-minute mile]: 341 calories

Stop That Splitting Headache

About once a month, usually around my period, I start feeling sort of…off. My neck gets tight and achy, and I can't think as clearly as usual, like my mental gears are gummed up. That slow-brain feeling, I've learned over the years, is not a good sign. It means I'm about to get a migraine. It's my cue to be careful— — to steer clear of red wine and sugar, two sure triggers when I'm in that sensitive state, and to get enough rest since lack of sleep can tip me over the edge, too.
Even so, if anything in my routine is out of whack — —if I don't eat often enough, or if I become overly stressed — —I can count on one or two days of misery. Head-pounding, nauseated, verge-of-tears misery.
Sound bad? Compared to many of the 30 million migraine sufferers in the U.S., my experience is fairly mild. Several years ago, the massive American Migraine Prevalence and Prevention Study found that half of those who struggle with migraines can't do household chores and a third forgo family or social activities. That's a whole lot of agony, and it affects three times as many women as men, largely because the ups and downs of our hormones seem to make us more susceptible, according to Andrew Charles, MD, professor and director of the UCLA School of Medicine's Headache Research and Treatment Program.
A migraine isn't just a headache; it's a neurological disorder, often inherited, in which triggers ranging from stress to certain foods to even changes in the weather set off a chain reaction in the brain that results in intense pain.
Most migraine sufferers are between the ages of 20 and 50— — women in full-speed-ahead career/family/juggling mode. We're talking about multitaskers who definitely can't afford a day or two (or more) of feeling cruddy. And yet most don't get effective treatment, even though there are plenty of options. "Many people still don't know what migraines are or that there's good help available," says Stewart Tepper, MD, a headache specialist at the Cleveland Clinic's Center for Headache and Pain.
In fact, many women don't even realize that they've got migraines in the first place. The truth is, most bad headaches — —the ones that make getting through the day a chore or make you feel nauseated or sensitive to light — —are the Big M. "They're more common than we used to think," Dr. Charles says. "Nearly 48 percent of all women will have a migraine at some point in their lives."

Although tension headaches affect more people, they're far less debilitating and easier to deal with. Studies have found that most people who complain to their doctors about headaches have migraines— — as do nearly 90 percent of people who think they have sinus headaches.
That's why it's so important to understand migraines — —why we get them, what triggers them, how to prevent them, and the most effective ways to treat them at every stage.
Pre-headache: Prevent it
The best migraine defense is a good offense— — stopping it before it starts. "One of the most effective things you can do is maintain regular habits and try to keep your life on an even keel," says Peter Goadsby, MD, director of the University of California–San Francisco Headache Clinic. Eat, sleep, and exercise regularly (studies have shown that both cardio and stretching are effective at reducing headaches), and try to control your stress, since that is the number-one migraine trigger.
Lifestyle changes.  Two options proven to help: biofeedback and cognitive behavioral therapy. With biofeedback training, technicians attach electrodes to your head and neck to measure muscle tension and relaxation, so you not only learn to recognize those states but to control them. And in cognitive behavioral therapy, you learn relaxation strategies, like meditation.
"You get about a 55 percent reduction in headache frequency, on average, with behavioral approaches," says Donald Penzien, PhD, director of the Head Pain Center at the University of Mississippi Medical Center, "so long as you make an effort to put the techniques into practice."
Training costs between $70 and $250 a session, but it's usually covered by insurance. And when Penzien and his colleagues studied the cost of behavioral therapies a few years ago, they found that most people learn the techniques in just a few sessions.
Supplements.  Consider taking a supplement as a preventive measure if your headaches are disabling—even if you only have one or two a month. Since different options work for different people, you may need to try several before finding the one that's most effective for you:

• Butterbur (or Petasites root) is an herb that can help reduce the frequency of attacks, possibly by reducing inflammation. Researchers at Albert Einstein College of Medicine found that people who took 75 milligrams twice a day had about half as many migraines as usual over a four-month period.
• Vitamin B2, or riboflavin, reduced headache frequency from four per month to two in a German trial—possibly because it speeds up brain metabolism, which seems to be beneficial for those with migraines. "The effective dose is 400 milligrams per day," Dr. Goadsby says.
• Coenzyme Q10 is a vitamin-like substance found in meats and seafood. It, too, may boost the brain's energy metabolism. Research shows a dose of 100 milligrams three times a day can decrease the frequency of headaches by about 50 percent.
• Magnesium is an element that's involved in a variety of bodily functions, and there's some evidence that low levels can trigger migraines. "A dose of 300 to 500 milligrams a day might help," Dr. Charles says.

Medication.  "If you have several disabling attacks a month, and you can't control the pain, talk to your doctor about using preventive medication on a daily basis," Dr. Goadsby says. Options include:

• Beta-blockers normally used to treat high blood pressure, such as propranolol (sold as Inderal) and timolol (sold as Blocadren), help prevent headaches likely because they help improve blood flow.
• Antiseizure drugs topiramate (sold as Topamax) and valproic acid (sold as Depakote) may reduce your migraines because epilepsy and migraines are caused by similar reactions in the brain.
• Tricyclic antidepressants such as amitriptyline are used for migraine prevention because they regulate levels of the feel-good chemical serotonin in the brain, and it's believed that serotonin may play a role in the development of migraines.
• Botox injections are approved for use in people with chronic migraines (headaches more than 15 days a month). They help people have fewer headaches and less painful headaches, possibly because Botox affects the facial nerves that play a role in migraines, according to Dr. Goadsby.

As it starts: Nip it in the bud
Sometimes, catching an attack in the pre-head-pain phase, known as prodrome, can prevent a full-blown headache. Not everyone has early-warning symptoms, but a 2004 study at the Headache Center of Atlanta found that about a third of people experienced signs like feeling tired and moody or having diarrhea and neck pain about eight hours before their migraine set in.
Lifestyle changes.  Because stress is the most common migraine trigger, you might be able to stave off a headache by taking a few minutes to decompress, Penzien says. Try five minutes of diaphragmatic breathing: Lie on your back with a pillow beneath your head and another under your knees, so your legs are slightly bent. (You can also do this sitting in a chair.) Put your right hand on your upper chest and your left just below your rib cage. Breathe in slowly through your nose so your stomach pushes up against your left hand. Then, as you exhale, blowing out through pursed lips, tighten your stomach muscles and let them fall inward. Your right hand should remain as still as possible through the inhale and exhale.
Medication.  A pair of recent studies looked at treating migraine during the pre-headache stage and found it was at least moderately effective in heading off an attack, so it makes sense to talk to your doctor about taking a triptan, such as Imitrex. These drugs (if appropriate for you, your doc will give you an Rx and determine the best dose) reduce inflammation and constrict blood vessels in the brain. You can also try an over-the-counter pain med such as ibuprofen (400 to 600 milligrams).
During the migraine: Treat it
Though it's better to prevent a headache than try to get rid of it, that's not always possible. Fortunately, there are good options for managing the pain when you're hit by a migraine.
Medication.  "All medications work better when you take them early in the attack— — within 30 minutes of when you feel the headache coming on, whether you're actually feeling pain yet or not," Dr. Tepper says. "Also, you have to be careful not to use any medications more than 10 days a month, because you run the risk of transforming your periodic headaches into a chronic condition."

• OTC nonsteroidal anti-inflammatory drugs like naproxen and ibuprofen inhibit blood vessel inflammation, so they can reduce the pain, as can simple analgesics like aspirin or acetaminophen.
• Another good option: drugs (like Excedrin) that combine acetaminophen and aspirin with caffeine, which narrows blood vessels and increases the effectiveness of pain relievers.
• Triptans are the best prescription option for treating migraines, but because they constrict blood vessels, you can't use them if you have a history of heart attack or stroke.
• Dihydroergotamine (sold as Migranal) is a new Rx nasal spray or injection that tightens blood vessels in the brain. Studies show it reduces nausea and sensitivity to light and sound as well as pain.

Lifestyle changes.  Rest. If you can do it, relax in a dark, quiet room at the first sign of a headache— — either during the aura phase or the second the pain hits. Stretch your neck by tilting your head gently to one side for 10 seconds, then the other. "Neck tightness and discomfort are common symptoms, so stretching might provide a little relief," says Dr. Charles.
Relax. Try yoga or progressive muscle relaxation (in which you tighten, then relax one group of muscles at a time, starting at your calves and working up to shoulders). Because of the connection between migraine and stress, relaxing can make a big difference.

Common Sense

  Common sense is defined by Merriam-Webster as, "sound and prudent judgment based on a simple perception of the situation or facts." Thus, "common sense" (in this view) equates to the knowledge and experience which most people already have, or which the person using the term believes that they do or should have.
The Cambridge Dictionary defines it as, "the basic level of practical knowledge and judgment that we all need to help us live in a reasonable and safe way".

5-Day Miracle Vitamin Plan

There are “energy centers” in your body that need to be fueled with the right key vitamins, in order for you to feel your most energized and vibrant. A lack of proper vitamins and nutrition can lead to you feeling run down and depleted. While taking a high quality multi-vitamin can be good nutritional insurance, it is better to focus on creating a lifestyle of eating vitamin-filled, whole foods in a complete nutritional package, rather than taking dozens of different individual vitamin supplements.

I designed this Miracle Vitamin Plan to include vitamins to jumpstart your energy in five different key “energy centers” which will benefit you the most. Focus on getting these vitamins into your body every day, via these and other supercharged foods, and you’ll start to notice a big difference in your energy levels in just five days.

DAY #1: Lungs

Lungs are a key organ for boosting and maintaining your energy, as they are responsible for taking in oxygen required for all aerobic metabolism in the body. Even a slight change in lung function can lower oxygen levels, which can cause severe fatigue. To boost lung energy get an infusion of vitamin E, which some research suggests may improve or support lung function.

A great way to reach the daily recommendation of vitamin E is to combine: ½ cup sunflower seeds, ¾ cup dried apricots and ½ cup hazelnuts. These are easy food to pack in your purse for on the go, or to store at work when you feel like a snack. Sunflower seeds are delicious on green salads, and add a nice crunch.

I recommend storing your sunflower seeds and hazelnuts in the fridge, which will help keep their natural oils fresh, prevent rancidity and ensure you are getting the maximum amount of nutrition from them.

DAY #2: Brain

Your brain is the ultimate energy center, since it drives all bodily functions related to energy, including your respiratory rate, heart functions, hormones, and sleep.

Vitamin D (which is actually truly a hormone) is key for helping your brain function at its peak. You can obtain vitamin D from sun exposure and certain foods. One of the best super food sourcesfor vitamin D is mushrooms. Like humans, mushrooms produce vitamin D when exposed to light.

Portobello mushrooms are an excellent source of vitamin D. Look out for the brand Dole at the grocery store, which sells Portobellos grown under UV light. Just one cup, or about two of them meet the government’s daily recommendation of 400 IUs. Maitake and shitake mushrooms also contain vitamin D, and to a much lesser extent, white button mushrooms do as well.

For an easy dinner, try marinating Portobello mushroom caps in a mixture of 1/3 cup low-sodium tamari, 2 cloves of minced garlic and ¼ cup cooking wine for at least an hour, spooning the mixture over the mushrooms so it really soaks in, then baking covered in a baking dish for 35-40 minutes at 375 degrees. Pair with salad and veggies or a starch as a meat replacement. Besides being high in Vitamin D, Portobello mushrooms are also a great source of protein.

DAY #3: Intestines

Though you may not think of your intestines when you’re thinking of energy, but they are an absolutely key “energy center”. If your intestines and digestive tract are sluggish or backed up, you are not going to feel energized. The intestines are the front line in getting energy from your food into your cells, which supply your body with energy. To promote the health of your intestines, you need a sufficient amount of the B vitamins.

It is important to note that B vitamins are water-soluble rather than fat-soluble, which means you can’t store them in your fat cells to use later; you need to include them in your diet regularly.

A super source of B vitamins is nutritional yeast, which is an inexpensive primary product that you can find at health food stores. It is different than the yeast for baking you might be familiar with, and find in packets. Nutritional yeast has a cheesy nut-like taste & is rich in the B-complex vitamins, and supplies a complete protein source. 1 ½ Tbs. has 40 calories and supplies over 100% of your daily value of most types of B vitamins. Sprinkle it on salads, or directly on veggies raw or after cooking. It works particularly great on steamed broccoli as a cheese replacement. Store your nutritional yeast in the cupboard.

DAY #4: Liver

The liver is key for detoxifying the body. This contributes to energy, for if your body isn’t properly detoxing itself and ridding itself of toxins, you can start to feel run down. The liver is where most vitamin K is stored and it needs vitamin K to function optimally.

The best way to infuse your body with vitamin K is through the leafy green, kale. One cup kale has an incredible almost 700% of the daily recommendation. There are different kale types you can explore, including Lacinato/Tuscan kale and curly kale.

Try making kale salad as a different kind of salad from a traditional mixed green or romaine salad. Strip the kale leaves off the dense middle stalk, tearing them into small pieces (which makes for easier digestion). For one head of kale, use a dressing of 2 Tbs. of nutritional yeast (see Day #3), fresh lemon juice and ½ of an avocado mashed up (which also contains potassium and fiber), to serve as the fat in lieu of oil. Mix these three ingredients together then work through the kale- clean hands work best!

DAY #5: Thyroid

The thyroid is a gland that part of the endocrine system that controls your metabolism. Having a boosted metabolism contributes to energy, as well as weight loss.

The best booster for the thyroid is actually not a vitamin, it is a chemical element called iodine, which helps your thyroid functioning at optimum levels. A fantastic source of iodine are sea vegetables, including kombu or kelp. Only 1 gram contains three times the daily recommended intake of iodine, which is 150 mcg. You might not be familiar with these vegetables from the sea, but you can find them in the Asian section of health stores. Another great quality about these vegetables is that they not only high in iodine, but also trace minerals, and are fairly low in sodium, so they won’t contribute to bloat while adding a salty taste to dishes.

The best way to work with them is to soak them in water first, to reconstitute them. Then you can cut them into pieces and add them to soups or salads. You can even “hide” them by pureeing them directly into soups if the sight of them is off-putting to you or your family. You’ll get the benefit, and remember a little bit goes a long way. The iodine won’t be destroyed by heat, so don’t be afraid to cook it.

8 Super Nutrients that Slim You Down

Monounsaturated Fats

Replacing carbohydrates in your diet with monounsaturated fats will help you slim down by shuttling fat away from your midsection (See my Ask the Diet Doctor column on this topic for a more in-depth explanation).Where to get it: Avocados, Macadamia nuts, and olive oil are great sources of monounsaturated fats. They also come packaged with great nutrients such as antioxidants (in olive oil), fiber (in avocado), and B-vitamins (in macadamia nuts).

EGCG

EGCG or Epigallocatechin gallate is an antioxidant found in green tea (and put in most weight-loss supplements available today). EGCG can increase thermogenesis or heat production through extra calorie burning and the use of stored fat as energy. Some research also shows that EGCG can stop the growth of new fat cells.Where to get it: The greatest weight loss effects of EGCG are seen when combined with caffeine, as it naturally occurs in green tea.

Raspberry Ketones

Raspberry ketones are an antioxidant found in raspberries that preliminary research shows have some interesting fat loss effects. Raspberry ketones can increase the production of the muscle-energizing, fat-burning hormone adiponectin as well as directly increasing the burning of stored fat.Where to get it: You can’t come close to getting enough raspberry ketones via eating raspberries so to reap these benefits you’ll need to take a concentrated raspberry ketone supplement (they are inexpensive and available at more health food stores). Keep an eye out for more about raspberry ketones and weight loss as new research gets published.

Docosahexaenoic Acid (DHA)

Docosahexaenoic acid or DHA is one of the two omega-3 fats found in oily fish like salmon. DHA can stop growth of young fat cells and actually causes them to die, says research published in the Journal of Nutrition.Where to get it: To get more DHA in your diet, you can eat more oily fish or just take a fish oil supplement. If you are a vegetarian, pick up an algae-based DHA supplement to reap the same benefits.

Acetic Acid

Vinegar, a dilute form of acetic acid, has potent glucose-lowering effects. One study in Italy found that when participants added just more than1 tablespoon of vinegar to their meal (as salad dressing) they experienced a 30 percent decrease in their post-meal blood sugar levels. Controlling blood sugar remains an essential component to weight loss and maintaining a lean body.Where to get it: Adding vinegar to salads should be standard protocol, but if you can manage to find chocolate balsamic vinegar, it makes an excellent addition to a protein-packed chocolate smoothie.

Protein

Protein from lean sources like beef, poultry, fish, dairy, or soy are weight loss rock stars. The amino acids that make up protein cause your body to release the fat-burning and energy-stabilizing hormone glucagon. The process of digesting protein also stimulates your body to release the satiety hormone CCK. This one-two punch combined with the fact that it takes your body more energy to digest and breakdown protein compared to carbohydrates or fat makes it a must-have at every meal throughout your day.Where to get it: The possibilities are endless, but lean proteins like Greek yogurt, cottage cheese, and organic grilled chicken strips are especially convenient.

Caffeine

Caffeine is one of the most potent weight loss compounds available to you each and every day. Caffeine blocks the breakdown of a compound call camp, which is responsible for mobilizing stored fats so they can be burned as energy.Where to get it: If you are looking for a bigger fat-burning boost, then make sure to choose black tea over green tea or light roast coffee over dark roast for a larger dose of caffeine.

Fiber

Fiber is often touted to be a great nutrient for weight loss because it slows down digestion, allowing for sustained energy and stable blood sugar. However fiber can also optimize hormones released during digestion that are responsible for feelings of hunger and satiety.Where to get it: Try to get your fiber in its raw form instead of from foods that have been overly processed. The processing of fiber can change its chemical make-up, which can decrease its effectiveness at promoting satiety or lowering cholesterol. Next time you have the choice between oatmeal and cereal made from baked oat crisps, opt for regular oatmeal.

Essential Vitamins for Digestive Health

Essential Vitamins for Digestive Health

Your digestive health depends on essential vitamins — vitamins your body doesn't make. Find out how to add them to your diet and when you may need a vitamin supplement.

By Chris Iliades, MD

Medically reviewed by Lindsey Marcellin, MD, MPH

Essential vitamins are termed "essential" because your body needs them but can't make them. Since the body doesn't produce them naturally, you need to get these vitamins from the foods you eat or from vitamin supplements.

All essential vitamins are important for digestive health, just as they are for the rest of your body, but some play specific roles in digestion. In most cases, you can get the nutrients you need from a healthy diet, but it may not hurt to take a multivitamin supplement and an extra supplement of vitamin D.

The B Vitamins for Digestive Health

B vitamins are essential for digestive health. They are also water-soluble. Translation: You can't store them away in your fat cells to use later; you need to make them a regular part of your diet. B vitamins are mainly involved in getting energy from the food you eat into your cells.

Here are some top B vitamins:

• Folic acid. Not getting enough of this vitamin has been linked to birth defects, so many foods are now fortified with folic acid. This B vitamin is especially important for digestive heath because high levels have been shown to lower your risk of colon cancer.
• Vitamin B1. This vitamin, also known as thiamine, helps your body change the carbohydrates in your diet into energy for your cells. Thiamine is also important in the regulation of appetite.
• Vitamin B2. A shortage of this vitamin, which is also known as riboflavin, can result in sores and a swollen tongue and mouth.
• Vitamin B3. Also known as niacin, this vitamin is important for many digestive tractfunctions, including the breakdown of carbohydrates, fats, and alcohol. Not getting enough niacin can result in a disease known as pellagra, which causes severe vomiting and diarrhea.
• Vitamin B6. The other name for this vitamin is pyridoxine. It is very important in helping your digestive system process all the protein you eat.
• Biotin. This B vitamin helps your digestive system produce cholesterol and process proteins, carbohydrates, and fatty acids. After proteins are broken down, biotin helps digestive health by getting rid of the waste products.

B vitamins can be added to your diet by eating more whole grains, beans, seafood, eggs, dairy products, and lots of leafy green vegetables. Because studies show that many people do not get enough B vitamins in their diet, a daily multivitamin with B supplements is a good idea.

Vitamin C for Digestive Health

Recent research hasn’t supported many of the health claims for vitamin C. Although vitamin C may not be as powerful in preventing colds and infections as once thought, it is still important for healthy teeth and gums, which are important for digestive health. Vitamin C is also important for your digestion because it helps you absorb iron.

If you include good sources of vitamin C in your diet, you shouldn't need any supplement beyond a daily multivitamin. Here are some good dietary sources:

• Citrus fruits
• Berries
• Tomatoes
• Peppers
• Broccoli
• Fortified cereal

Vitamin D for Digestive Health

If you live in the northern part of the United States or if you don't get out in the sunshine for at least 15 minutes every day, you should consider a vitamin D supplement. Studies show that about one billion people worldwide are deficient in vitamin D. For digestive health, vitamin D helps build strong teeth, and many studies show that being low on vitamin D may increase your risk of colon cancer. You can get this vitamin into your diet by eating:

• Fortified cereal
• Fortified milk and other dairy products
• Eggs
• Liver
• Salmon and tuna

The vitamins and other nutrients you get from a balanced diet are essential for your digestive health and will keep your digestive system working smoothly.

How Many Calories Are You Eating? A Quick Cheat Sheet

By Karen Ansel, RD

You try to eat right, but the number on the scale keeps creeping up. Sound familiar? According to a survey by the International Food Information Council Foundation, we eat a lot more than we should. Of 1,000 Americans polled -- about half of them women -- 43 percent couldn't even guess how many calories they should consume in a day.

"So many women are eating on the run," says Barbara J. Rolls, PhD, a professor of nutrition at Pennsylvania State University and author of The Volumetrics Eating Plan. We're not paying attention to supersized portions in restaurants, and we have no idea of thecalories when we don't make the food ourselves.
The happy news is that your diet doesn't require a complete overhaul. Our advice: Instead of counting foods out, just start counting -- first by calculating how many calories you need, then by indulging in the dishes mentioned in this story. And remember, the more you exercise, the more you can eat! Read on for more indispensable stay-slim solutions.

100 Calories
• 18 roasted peanuts
• 4 Hershey's Kisses
• A salad with 2 cups greens, 1 cup cherry tomatoes, 1/2 cup sliced carrotsand 2 tablespoons fat-free Italian dressing
• 6-ounce glass orange juice
• 10 Lay's classic potato chips
• 18 Rold Gold Fat-Free Tiny Twists pretzels
• 10 large shrimp with 2 tablespoons cocktail sauce
• 3 cups air-popped popcorn
• 1 ounce Kraft string cheese
• 2 slices bacon

250 Calories
• 6-ounce baked potato with 3 tablespoons sour cream and 1 tablespoon chopped chives
• 1 McDonald's small french fries
• 3 ounces broiled salmon and 3 ounces mashed sweet potato
• 1 McDonald's hamburger
• 1 regular-size Nestle Crunch bar
• 1 cup Cheerios and 1 cup sliced strawberries in 8 ounces fat-free milk
• 1/2 cup hummus and 12 baby carrots
• 1 slice Pizza Hut medium hand-tossed style pepperoni pizza
• 1 cup Haagen-Dazs Orchard Peach fat-free sorbet

400 Calories
• 1 Taco Bell Beef Chalupa Supreme
• 1 serving (9 ounces) Amy's macaroni and cheese
• 1 McDonald's Quarter Pounder (no cheese)
• 1 Wendy's Caesar Chicken Salad with croutons and Caesar dressing
• 1 Subway 6-inch turkey breast sandwich on a wheat roll with turkey, Swiss cheese, lettuce, tomato, onion, and 1 tablespoon light mayonnaise
• 3 pancakes with 2 tablespoons maple syrup and 1/2 cup fresh blueberries
• 1 Starbucks Grande Mocha Frappuccino (no whipped cream)
• 1 cup spaghetti with 1/2 cup marinara sauce
• 14 onion rings
• 4-ounce piece cheesecake with 3 tablespoons whipped cream
• 1 cup meat-and-bean chili with 1/4 cup shredded low-fat cheddar cheese

Adjust your body's clock naturally.

Adjust your body's clock  naturally.

Instead of downing a glass of vino or popping a sedative, try fighting insomnia au naturale next time—through melatonin. There’s been a lot of buzz concerning the antioxidant lately, and for a good reason: It controls your internal clock. Like an electric alarm clock that can be set and reset, your body’s is adjustable as well.

In a recent study, for example, people who drank an ounce of cherry juice twice a day for a week enjoyed an extra 25 minutes of sleep every night and slept more soundly.

How? Tart cherry juice is laced with tryptophan, an essential amino acid that converts into serotonin, which, in turn, transforms into melatonin in your body, says study coauthor Jason Ellis, Ph.D., the director of the Northumbria Centre for Sleep Research.

Your body naturally creates melatonin—a neurotransmitter—in the pineal gland throughout the day to control your internal clock, Ellis explained to Men’s Health.

Melatonin stabilizes your sleep and wakefulness patterns by regulating the chemicals in your body that make you feel either drowsy or alert—it doesn’t induce sleep like a pill might. If you’re a shift worker, you’re trying to overcome jetlag, or if you’re struggling with random bouts of sleeplessness, increasing your melatonin levels can help you overcome a mismatch between the timing of your internal clock and your environmental routine, Ellis says.

Apart from tart cherries, there are other melatonin-producing food sources you can eat to increase your circulating melatonin. These foods will boost your melatonin the most (in nanograms produced per gram eaten):
Raspberries - 387
Almonds - 39
Sunflower seeds - 29
Tart cherries - (up to) 15
Flaxseeds - 12
Strawberries - (up to) 1
1

The 5 Most Important Supplements

I usually take a fistful of nutritional supplements every day. In fact, most people are speechless when they see my daily regimen.

I also travel with them — putting each day’s allotment into plastic bags and stuffing them in my suitcase.

But I recently left the States for a four-week medical mission in Tibet and my gear was limited to 50 pounds. So there won’t be room for my usual supplement supply.

So I’ve had to decide…

“If I could only take five supplements, what would they be?”

I only had room for five supplements per day, so they had to be the really important ones.

So here they are. By the way… these are also the ones I recommend you begin with if you’re just starting out — or the ones you can cut back to if you need to save money. Anyway, here goes…

1. A high-quality multi-vitamin

Topping the list is an excellent quality multi-vitamin. This is essential because a multi “fills in the blanks” of your diet (no matter how good it is), so you’re not running dangerously low on the essential nutrients your body needs for optimal functioning.

Be sure to avoid the TV-advertised one-a-days you find in your local drugstore. These are nearly worthless because their ingredients are based on the “bare minimum” official Recommended Daily Allowance (RDA), now upgraded to the Recommended Daily Intake (RDI).

The RDA evolved from the old Minimum Daily Requirement (MDR) set by the government. This means the nutrients in most of the popular multis contain the minimum doses necessary to prevent nutritional -deficiency diseases, such as scurvy (vitamin C), beriberi (vitamin B1), and others. This certainly is not how to guarantee optimal health.

These mainstream multis are notoriously feeble. For example, Consumer Reports recently concluded that Centrum is the worst vitamin for seniors in its class. (There goes that advertising revenue!)

Consumer Reports also found that The Vitamin Shoppe’s One Daily failed to dissolve in a simulated stomach environment, while containing less vitamin A than its label claims.

You can avoid this pitfall by sticking to high-quality, bioavailable multivitamins that are reasonably priced and lab-tested. One of my favorites is Ultimate Daily Support from Real Advantage, formulated by Dr. William Campbell Douglass. It’s a terrific multi that contains a broad list of vitamins, minerals, antioxidants, amino acids, and enzymes that easily are absorbed and quickly bioavailable. This is the multinourishing my body in Tibet.

Another top-notch product is Forward Multi-Nutrient , formulated by Dr. Julian Whitaker, a friend and associate I’ve known for almost 20 years. Julian is a pioneer in the orthomolecular field and alternative medicine and has done so much to legitimize natural healing. He’s also a living legend who was mentored by Dr. Linus Pauling.

2. A quality omega-3 supplement

Fish oil is today’s bestselling supplement — and with good reason. The EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in omega-3 fish oil have profoundly positive effects on human health.

DHA slows your liver’s production of undesirable triglycerides, making it extremely protective against heart disease and diabetes.

In addition, fish oil is incredibly effective at reducing inflammation. It accomplishes this by triggering the release of prostaglandins (natural substances that regulate immunity, inflammation, blood clotting, brain function, plus a host of other essential functions).

There’s not enough room here to list all the healing effects of omega-3. The highlights include: Healing blood vessel walls … keeping the blood thin (thus minimizing clotting) flowing smoothly … lowering blood pressure … stabilizing blood sugar … and brightening your mood.

The American Heart Association recommends a daily dose of 500-1,000 mg of DHA and EPA from fish oil to reduce heart disease — but I think this is a paltry dose. I prefer to take 6,000 to 9,000 iu daily in three equal doses — and find this really helps my arthritis.

There’s just one problem. The huge demand for fish oil is wreaking havoc on marine life. Overfishing is depleting fish stocks and the oceans are on the brink of crisis.

Even oils extracted from krill (tiny, omega-3-rich crustaceans) are troublesome. That’s because krill are at the bottom of the ocean’s food chain — and larger fish depend upon them for life. Harvesting krill deprives all fish of their main food supply.

This is why I prefer to get my omega-3 from marine phytoplankton (also known as “micro algae”) these days.

Phytoplankton is the plant-based omega-3 food source that supplies krill and other fish with EPA and DHA. Raised in large, land-based tanks, phytoplankton is free of mercury contaminants, heavy metals, and ocean pollution. Its good stuff — and you’re not depriving fish of their food supply.

3. Co-enzyme Q-10

CoQ-10 (also known as ubiquinol) is a nutrient produced by the “energy factories” in your cells called mitochondria. Taking a CoQ-10 supplement boosts the way your cells produce and use energy. It also helps your body burn fat … improves cholesterol ratios … boosts your physical energy levels … and improves thyroid and pancreas functions.

By the way, statins — the widely — (or is it “wildly”?) prescribed cholesterol-lowering drugs — actually deplete your body’s natural CoQ-10. Statins block production of cholesterol in the liver, where CoQ-10 is also manufactured. Without sufficient CoQ-10, statins can cause liver damage … irregular heartbeat … muscle weakness … leg cramps … heart attack and stroke (the two potentially fatal conditions that statins are supposed to prevent).

Other medications also can limit your body’s production of CoQ-10, including: Diabetes drugs … antidepressants … female hormone replacement therapy … and blood pressure meds. If you take any of these, you definitely need to supplement with CoQ-10.

When shopping, labels may read “CoQ-10” or “Coenzyme Q-10”, but the more active form will be labeled “QH” or “ubiquinol.” This is a stronger form of CoQ-10, though purchasing that version isn’t essential, especially if price is an issue. Take 100 mg two or three times twice per day, because your body can’t metabolize higher doses.

4. Magnesium citrate

You’ve been hearing about calcium and bone health forever — but did you know that magnesium and calcium are like conjoined twins? Calcium can’t even be absorbed unless magnesium is present. Without it, calcium is much less effective in maintaining your bones and regulating your nerve and muscle tone.

In fact, new research shows that Americans need far more magnesium than the current RDI — and that you should really be consuming twice as much magnesium as calcium for optimal health.

Magnesium may be the most important mineral you can take because it’s a key player in 300 essential bodily functions, and is used by all of your organs. It activates enzymes … powers your energy … and helps your body absorb vitamin D, potassium, and zinc.

The majority of Americans are magnesium-deficient due to the low-quality, processed foods in the typical American diet. Produce grown in mineral-depleted soil won’t provide much magnesium, either.

If you have blood sugar issues, you should know that magnesium helps regulate blood sugar and insulin activity. In addition, magnesium’s ability to relax muscles and nerves makes it one of your best allies in the battle against anxiety … hypertension … restless leg syndrome … sleep disorders … and abnormal heart rhythm.

Consuming magnesium supplements can be challenging, as they tend to be large and difficult to digest. That’s why I like Natural Calm , a fruit-flavored magnesium powder that mixes easily in water. I take it in the evening because of its relaxing effect. Start with a low dose, because it can loosen your stools (not necessarily a bad thing if constipation is a problem). Another alternative is a topically-applied magnesium chloride liquid spray that’s absorbed through the skin, which won’t affect your bowels.

5. Sunshine vitamin D

This is rapidly becoming the miracle vitamin of our time. Every week, it seems, there’s a new finding about D’s marvelous benefits. Most Americans are badly deficient in vitamin D because doctors consider the sun our enemy — and your skin converts solar rays into this essential vitamin.

Numerous studies show that this amazing vitamin is protective against all cancers (even skin cancer and melanoma!) … strengthens bones … prevents and even heals diabetes … protects against heart disease … lowers blood pressure … reverses depression … and elevates mood.

Whenever you can, spend 10-20 minutes sunbathing — without sunscreen. (Your body transforms sunshine into all the vitamin D it needs.) If your access to sunlight is limited by season or geographic location, take 2,000-5,000 iu of a good quality vitamin D supplement daily. (The elderly and African-Americans need higher doses.) Official recommendations call for a scant 600 iu, which is far too low. Just make sure you purchase vitamin D3 (not D2) because the D3 form is 87% more potent than vitamin D2.

No more “supplement overwhelm”

Taking these five supplements should cover all the important bases and provide your body with optimal nutrition (provided you’re eating a healthy diet).

Now I’d like to hear from you. Do you have a favorite supplement that I’ve missed? Do you have a story about how a particular supplement or herbal remedy turned your health around?

Please share whatever’s on your mind about nutritional supplements here so we can all benefit from your experience.