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Keep a Jasmine flower in your room to reduce stress and anxiety. Study finds as calming as valium Darrell Miller 5/9/19
5 Foods To Help You Fight Insomnia Darrell Miller 4/25/19
Study confirms the effectiveness of fennel for reducingpostmenopausal symptoms Darrell Miller 3/8/19
Multiple studies show using CBD Oil for sleep disorders may be yoursafest bet VitaNet, LLC Staff 11/6/18
Fennel Reduces Postmenopause Symptoms Darrell Miller 7/7/17
CBD and MS: Can Marijuana Treat Multiple Sclerosis? Darrell Miller 4/26/17
What Are The Health Benefits Of Magnesium Glycinate? Darrell Miller 3/12/13
What Are The Health Benefits Of Rhodiola Rosea? Darrell Miller 2/26/12
How Stress Affects Your Adrenal Glands Darrell Miller 6/8/11
Hops And Good health Darrell Miller 9/20/09
Hawthorn Berries Darrell Miller 9/17/09
Hoodia Darrell Miller 1/29/09
Supplements good for reducing stress and boosting energy! Darrell Miller 3/26/07
Chronic Fatigue Syndrome and Fibromyalgia Darrell Miller 2/28/07
Remifemin symptomatic relief, scientifically supported* Darrell Miller 8/26/06
Wake up! This is National Sleep Awareness Week! Darrell Miller 3/28/06
What other supplements can help me with CFS? Darrell Miller 12/10/05
Caffeine - a nervous system stimulant Darrell Miller 6/21/05
Celebrating Women: Age Is Just a Number Darrell Miller 6/13/05



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Keep a Jasmine flower in your room to reduce stress and anxiety. Study finds as calming as valium
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Date: May 09, 2019 04:37 PM
Author: Darrell Miller (support@vitanetonline.com)
Subject: Keep a Jasmine flower in your room to reduce stress and anxiety. Study finds as calming as valium





People who frequently experience bouts of anxiety and frequent periods of stress may find it hard to wind down after a hard day at work. This can then result in the inability to relax and inability to sleep. That is why anxiety and stress are recognized as the two most prominent leading causes of insomnia. Insomnia on the other hand takes a major toll on one’s physical health and mental well-being. What could be the solution? Researchers have found that this could be keeping a jasmine plant in the house. The scent which the jasmine plant releases has been linked to a reduction in anxiety and stress. The author states that the Jasmine plant is a flower that blooms at night with a sweet fragrance and exciting smell. Companies use it to make teas, incense, essential oils, and then perfumes. Its health benefits are immense and it has been used to treat diabetes, hepatitis, and cancer. It can now be proved that it can used to reduce anxiety and stress in individuals. It is estimated that about 40 million adults are affected yearly by anxiety and stress. The author then states the pathways in which jasmine works.

Key Takeaways:

  • People who experience frequent bouts of anxiety at the end of the day or frequent episodes of stress often find it difficult to wind down.
  • Anxiety and stress are two of the leading causes of insomnia and there is nothing like not being able to sleep at the end of the day.
  • The solution to insomnia has been found by several studies to be keeping a jasmine plant in the room that helps to reduce anxiety levels.

"One way to combat a high level of toxins in the air is to keep a jasmine plant nearby. Research concludes a jasmine plant in your room can serve as relief for sleeplessness, anxiety, and stress, among other illnesses. Simply breathing the aromatic scent of the plant can help to significantly calm your anxieties."

Read more: https://www.healthnutnews.com/keep-a-jasmine-flower-in-your-room-to-reduce-stress-and-anxiety-study-finds-its-as-calming-as-valium/

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=6296)


5 Foods To Help You Fight Insomnia
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Date: April 25, 2019 04:48 PM
Author: Darrell Miller (support@vitanetonline.com)
Subject: 5 Foods To Help You Fight Insomnia





Insomnia, which is a chronic lack of sleep, achieved because the insomniac can't seem to enter a state of sleeping, or because the sufferer can't sustain the state once achieved, is a debilitating problem for many. While there exist pharmaceutical interventions for insomnia, there are also more natural ways to combat the problem, specifically food choices that may help. Tryptophan is the hormone that releases the relaxing chemical serotinin, that helps sleep arrive. Hummus has natural tryptophan. Kiwi has specific phtyochemicals and antioxidants that also promote sleep. Healthy carbs tend to make us sleep, which is why corn is a good sleep-promoter. Milk is another healthy carrier of tryptophan. Chewing on basil might help too as it eases mental woes and soothes troubled digestion.

Key Takeaways:

  • A word that can be used to describe insomnia in this our era is habitual sleeplessness and this phenomenon is on the rise.
  • Insomnia when it becomes habitual causes restlessness and anxiety. At night, even though one is exhausted, sleep does not come and one gets fidgety and the mind blurry.
  • Insomnia has treatment or remedies to cure the condition which involves medication, therapies, and soothing products, but sometimes these remedies do not work.

"The sugar level in candies is capable of upsetting your blood sugar levels which leads to the interruption of your sleep. You might sleep well immediately after eating them but after some time, you will wake up irritable. Corn is a healthy carb you should incorporate in your diet."

Read more: https://www.longevitylive.com/live-healthier/5-foods-fight-insomnia/

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=6185)


Study confirms the effectiveness of fennel for reducingpostmenopausal symptoms
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Date: March 08, 2019 01:43 PM
Author: Darrell Miller (support@vitanetonline.com)
Subject: Study confirms the effectiveness of fennel for reducingpostmenopausal symptoms





A study involving 79 Iranian women ranging in the ages of 45-60 were given 100 milligrams of fennel inside soft capsules over an eight-week time span. The findings showed that the women who had previously faces menopausal symptoms found that their symptoms minimized when they were actively taking the fennel each day. These results are surprising, as researchers were only partially aware of the impact fennel had on post-menopausal women, due to data mostly focusing on how it treats digestive issues.

Key Takeaways:

  • A natural herb called Fennel, has recently been used in a new study.
  • Proven to be effective in reducing sleeplessness, anxiety, hot flashes, and even vaginal dryness.
  • The study suggest that fennel is the most natural way of treatment.

"According to the press release of the NAMS study, fennel is also an effective remedy that can also be used to manage postmenopause symptoms that include anxiety, hot flashes, sleeplessness, and vaginal dryness without any serious side effects."

Read more: https://www.naturalnews.com/2019-01-22-fennel-reduces-postmenopausal-symptoms.html

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=6069)


Multiple studies show using CBD Oil for sleep disorders may be yoursafest bet
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Date: November 06, 2018 03:51 PM
Author: VitaNet, LLC Staff (support@vitanetonline.com)
Subject: Multiple studies show using CBD Oil for sleep disorders may be yoursafest bet





There are a lot of people that struggle with sleeping disorders. More people than you realize are ones that cannot get a good night sleep on a regular basis. It is something that really takes a toll on their bodies and can be really bad for their physical health. Understanding how to get enough sleep in your life is crucial to long term health. These new studies are showing that CBD oil is so important and could be the best bet for these individuals.

Key Takeaways:

  • Most typical over the counter interventions for insomnia cone with predictable side effects such as dry mouth, constipation and blurry vision.
  • Over the counter solutions are meant to be short-term, which means that users run the risk of more serious complications like liver toxicity with longtime usage.
  • Besides allaying the emotions that may be causing sleeplessness, like anxiety and fearfulness, CBD oil helps users get to sleep and stay asleep more easily.

"Although medical cannabis is very effective in inducing sleepiness, many people do not want smoke or ingest weed. Also, many do not enjoy the psychoactive effects of the cannabinoid tetrahydrocannabinol (THC)."

Read more: https://www.healthnutnews.com/multiple-studies-show-using-cbd-oil-for-sleep-disorders-may-be-your-safest-bet/

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=5818)


Fennel Reduces Postmenopause Symptoms
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Date: July 07, 2017 04:14 PM
Author: Darrell Miller (support@vitanetonline.com)
Subject: Fennel Reduces Postmenopause Symptoms





Fennel apparently reduces Postmenopausal symptoms. A very recent study has confirmed that fennel helps to make postmenopausal symptoms a lot better. If you cannot sleep and you have hot flashes and anxiety, then fennel will help you out a great deal. Fennel is actually an herb that people use in their cooking. It has an anise flavor that a lot of people enjoy. It offers an array of benefits for women and it can assist with digestive problems too.

Key Takeaways:

  • Consuming fennel twice a day decreases postmenopausal symptoms, such as anxiety, not flashes, and sleeplessness, among others
  • Increasing numbers of women are turning to herbal therapy to alleviate postmenopausal symptoms
  • Fennel is rapidly growing as an herbal medicine for women around the world

"Study confirms the benefits of fennel in reducing postmenopause symptoms such as sleeplessness, hot flashses, vaginal dryness, and anxiety."

Read more: https://www.worldhealth.net/news/fennel-reduce-postmenopause-symptoms-benefits/

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=4941)


CBD and MS: Can Marijuana Treat Multiple Sclerosis?
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Date: April 26, 2017 03:59 PM
Author: Darrell Miller (support@vitanetonline.com)
Subject: CBD and MS: Can Marijuana Treat Multiple Sclerosis?





Although cannabis is still illegal on a federal level, more states have been passing laws to make this miracle plant available to those in medical need (and some even recreational). Cannabis has been shown to greatly help people who are suffering with MS by treating some of the symptoms (inflammation, pain, sleep deprivation, and even depression). It has also been noticed to have a preventive factor when it comes to protecting the eyesight of the patient.

Key Takeaways:

  • MS affects the central nervous system, the brain, the spinal cord and the optic nerve.
  • CBD can stop MS from progressing and induce healing of MS symptoms.
  • CBD also helps with inflammation, sleeplessness, and depression. Furthermore it helps with the pain and releases muscle tension.

"As the many benefits of marijuana continue to be discovered across the country, more and more states are deciding to legalize the plant for both recreational and medicinal use. One of the disorders that is considered treatable by medical marijuana is Multiple Sclerosis (MS)."

Read more: http://www.marijuanaresources.com/cbd-and-ms-can-marijuana-treat-multiple-sclerosis/

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=4485)


What Are The Health Benefits Of Magnesium Glycinate?
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Date: March 12, 2013 11:58 AM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: What Are The Health Benefits Of Magnesium Glycinate?

Magnesium Glycinate is derived from the attachment of magnesium to glycine. The health benefits of Magnesium glycinate are many. Naturally, the body needs magnesium to function properly. If the magnesium levels in our blood are less than normal, it is necessary to take magnesium glycinate supplement. When the amount of magnesium in the human body is very low, it may lead to various ailments. Likewise, excessive intake of this nutrient may lead to fatigue, vomiting, nausea, diarrhea etc.

Let us consider some of the health benefits of this supplement:

Prevent High blood pressure Medical Experts believe that consuming a large amount of this supplement can help prevent or reduce the effect of high blood pressure. Individuals who are already suffering from high blood pressure can take this supplement to reduce hypertension.

Increase Levels of HDL

HDL stands for good cholesterol. This supplement can also help reduce levels of bad cholesterol and increase levels of good cholesterol.

Improve Sleep Quality

People who have low levels of magnesium may find it difficult to sleep. If you are yet to achieve a more restful sleep, perhaps you can take this supplement. Those who are struggling with restless leg syndrome may also find this supplement helpful.

Mood enhancer

Magnesium glycinate supplement can help balance your mood swings. According to the author of "Healing Depression Naturally" Lewis Harrison, magnesium has the ability to regulate neurotransmitter receptor sites. Harrison emphasizes on the use of magnesium glycinate as a good treatment for depression. He stated that magnesium glycinate helps to remove mercury from the body, which can lead to emotional stability. However, this claim is based on anecdotal evidence and not clinical studies. Notwithstanding, some persons have achieved success using this supplement to treat depression. Therefore, if you are struggling with fatigue, Sleeplessness, depression, high blood pressure and high bad cholesterol levels, then this supplement is for you.

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=2829)


What Are The Health Benefits Of Rhodiola Rosea?
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Date: February 26, 2012 07:02 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: What Are The Health Benefits Of Rhodiola Rosea?

Rhodiola Rosea:

Rhodiola rosea is medicinal herb that has many beneficial health effects on humans. It grows in the cold regions of the world like Europe, Central Asia and Arctic region. The phytochemicals present in this medicinal plant are good antioxidants and they are quercetin, chlorogenic acid, gallic acid and proanthocyanidins. It also consists of essential polyphenols namely rosiridin, rhodioniside and rhodiolin in the extracts of Rhodiola. These substances are the active ingredients of this herb and helps in improving the overall health of the body. The extracts of this plant can be taken in the form of tea, pills or liquid form and must be taken after prescription by medicinal health expert.

Some of the health benefits of Rhodiola rosea plant are explained as follows

Stabilize the Nervous system: This nature gifted herb is very helpful to stabilize the levels of neurotransmitters in our brain and thereby increase the levels of tryptophan, dopamine and norenephrine in our body naturally. Thereby, improve the neuro-chemical reactions inside the body.A Good Anti-oxidant: It acts as a good antioxidant and also protects our nervous system. It helps to overcome the damage caused to nervous system by eliminating the free radicals present in our body.

Treat Depression: It is known though a scientific research that Rhodiola rosea gave good results to treat mild and moderate depression on people of age group from 18 years to 70 years. The prescribed dosage to get the complete health benefit is 340 mg to 680 mg per day. SHR-5, the extract of this plant enhances the mental performance and also helps the person to concentrate on healthier subjects. This medicinal herb can also be used along with other anti-depressant drugs as it has the synergistic effect. Regular intake of the plant's extract according to the prescribed dosage by expert doctor reduced the symptoms of fatigue and helped them improve their concentration power. This herb is being used in cold counties like Scandinavia and Russia to overcome the stressful life and chill climate. Improves the Overall Health: This medicinal herb is known to enhance the immune system of a person and also improve the overall health. It helps in preventing the side-effects of stress and improve the physical activity, enhance the mood, appetite, estrus cycle, reduce fatigue etc.

It also helps to overcome stress, anxiety, anemia, hormonal imbalance cardiovascular diseases, and neurological disorders of a person. It is also known to decrease the time needed for recovery after any strenuous muscular activity.

Treat Insomnia: It is also being used to treat Insomnia and has given good results. Sleeplessness can be cured effectively with this herb without any side effects. Pregnant women and breastfeeding mothers should not take this medicinal herb as it has some side effects on them.

Always consult your medicinal health expert before taking the extracts of this herb and take the correct dosage.It is known to maintain creatine phosphate at high levels and this is especially useful for athletes to maintain their stamina levels. Rhodiola rosea is also used to overcome the side effects of radiation therapy and chemotherapy.

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=2594)


How Stress Affects Your Adrenal Glands
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Date: June 08, 2011 02:00 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: How Stress Affects Your Adrenal Glands

Avoiding Stress Is Hard To Do In Todays Fast World.

Your two adrenal glands lie just above each of kidneys, and they are responsible for the hormones that initiate the flight or fight response to stress, and also the way you handle stress. Cortisol is the hormone that primarily determines how you react to stress, while adrenalin and noradrenalin determine whether you stand and fight when threatened, or take flight to avoid undue danger. The adrenals also generate androgens and estrogen, though these are mainly produced in the testes and ovaries respectively.

When you suffer long periods of stress, such as long-term illness or worry over financial problems or job loss, your adrenals can slow down their production of cortisol and your ability to handle stress gradually fails. This results in Sleeplessness, long periods of tiredness and a progressive slowing down of your vital organs. It is imperative that you receive the correct treatment, yet many doctors do not recognize the condition of adrenal fatigue as a genuine one.

By taking substances such as the ancient Chinese remedy schizandra, that improves your ability to handle depression and stress, or andrographis that appears to have a stimulating effect on your adrenals, you can overcome this condition and both you and your adrenal glands get back to their normal selves.

Avoiding stress is the best way to recover from adrenal fatigue, but this is virtually impossible now a days. Taking herbal remedies like Schizandra and a good B-Complex can help you recover from adrenal fatigue and reduce the feeling of fatigue.

Give Schizandra or a B-Complex a try today!

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Hops And Good health
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Date: September 20, 2009 08:47 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Hops And Good health

Hops are the female flower cones, which are also known as strobiles, of the hop plant. The hop plant is part of the Cannabaceae family, which also includes hemp. Primarily, hops are used as a flavoring and stability agent in beer. The first documented use in beer is from the eleventh century. Today, hops are used extensively in brewing because of their many benefits. Among these are balancing the sweetness of the hops with bitterness. However, hops are also used for various purposes in other beverages and herbal medicine.

Nicholas Culpeper, a seventeenth-century herbalist, suggested the use of hops to open obstructions of the liver and spleen, cleanse the blood, loosen the belly, cleanse the veins, and promote urination. Hops were used as food by the Romans. Gerard, a famous herbalist, recommended using the buds in salads. Native American tribes also found hops to be of value. The Mohicans used it as a sedative and also for toothaches, while the Menominee tribes used hops as a cure-all. The lupulin that is found in hops is described as both a sedative and hypnotic drug. It was recognized in the U.S. Pharmacopoeia from 1831 to 1916. Most often, hops are probably used in the production of beer.

Hops are best known for their sedative action. Also, they are used for their antibiotic properties. These properties are beneficial for sore throats, bronchitis, infections, high fevers, delirium, toothaches, earaches, and pain. Although hops are strong, they seem to be safe to use. Their main uses are to alleviate nervous tension and promote a restful sleep. They have been used to naturally relieve insomnia. For inflammation, boils, tumors, and swelling, a poultice of hops is recommended. Hops have been used as a stimulant to the glands and muscles of the stomach. They have also been used as a relaxant on the gastric nerves. Hops have a relaxing influence on the liver and gall duct and a laxative effect on the bowels. Many studies indicate that hops have sedative properties. This herb is known to be fast-acting, soothing, and calming to the nervous system. Hops are often nervine herbs that aid in promoting sleep. Certain elements of the plant have been shown to possess hypnotic effects. Hops are also used for their antispasmodic effects. Additionally, hops contain antibacterial properties, which validates some of their historical uses.

The flower of the hops plant is used to provide alterative, anodyne, antibacterial, antibiotic, antineoplastic, carminative, cholagogue, galactagogue, nervine, sedative, stomachic, and vulnerary properties. The primary nutrients found in this herb are chlorine, copper, fluorine, iodine, iron, lead, magnesium, manganese, sodium, vitamin B-complex, and zinc. Primarily, this herb is extremely beneficial in treating appetite loss, bronchitis, delirium, gastric disorders, headaches, hyperactivity, and indigestion, insomnia, absent lactation, nervousness, pain, and excessive sexual desire.

Additionally, this herb is very helpful in dealing with alcoholism, anxiety, blood impurities, coughs, intestinal cramps, dizziness, earaches, fevers, gas, jaundice, kidney stones, liver disorders, menstrual symptoms, menopausal symptoms, neuralgia, restlessness, rheumatism, skin disorders, Sleeplessness, toothache, ulcers, venereal diseases, water retention, whooping cough, and worms. For more information on the many beneficial effects provided by hops, please feel free to contact a representative from your local health food store with questions.

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=2083)


Hawthorn Berries
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Date: September 17, 2009 10:57 AM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Hawthorn Berries

Ancient Greeks used hawthorn berries for heart disease. The Greeks and Romans looked to hawthorn as a source of happiness and hope for the future. The berries were used by the Chinese for digestion and circulatory problems. Christian legend says that the crown of thorns that was placed upon the head of Christ was made from hawthorn. The crushed fruit or leaves were used as a poultice for their drawing powers to remove thorns and splinters for centuries in England. Native Americans believed that hawthorn was useful for rheumatism and heart problems.

This herb contains many different components which work together to benefit the heart and body. Hawthorn can both feed and strengthen the heart and arteries. It seems to work on the heart muscle to make it work more effectively. The herb may even help a damaged heart. Hawthorn contains some mild sedative properties, which can help when heart disorders are due to stress and with insomnia. Hawthorn has been used to treat and prevent arteriosclerosis, rapid heartbeat, feeble heartbeat, enlarged heart, angina, and breathing difficulties due to a lack of oxygen in the lungs. Some people recommend using hawthorn to protect against disease before symptoms occur.

Hawthorn is known for its ability to regulate arterial blood pressure. It increases the strength of the heart muscle and also works to increase coronary blood flow. This herb is great in helping to reduce the heart rate and lessen the heart’s workload.

Some studies have found that this extract is responsible for dilating the blood vessels, which results in reduced peripheral resistance. Hawthorn may also have some further cardio-protective effects that become pronounced after prolonged use. Research on 132 patients found substantial positive results with the use of this herb. These stage two stable heart failure patients had improved exercise tolerance, and a reduction in shortness of breath and fatigue after exercise. The researchers noted that for maximum effect, hawthorn must be used for one to two months. Cardiac improvement accelerates with long-term use and relatively high doses. One of the most positive facts about hawthorn is its safety. This herb is believed to be safe for long-term use without side effects. Some experiments have found that hawthorn dilates the blood vessels, lowers blood pressure, and strengthens the heart. This herb is commonly prescribed by German physicians to treat minor heart problems. Hawthorn also contains a mild sedative effect. This effect may contribute to a healthy heart. Stress, anxiety, and nervousness are often associated with heart conditions.

The berries and flowers of the hawthorn plant are used to provide alterative, antispasmodic, astringent, cardio-alterative, diuretic, sedative, and vasodilator properties. The primary nutrients found in hawthorn are choline, inositol, and vitamins A, B-complex, and C with bioflavonoids. Primarily, hawthorn is extremely beneficial in dealing with angina, arrhythmia, arteriosclerosis, high and low blood pressure, heart conditions, heart palpitations, and hypoglycemia.

Additionally, this herb is very helpful in treating arthritis, blood clots, edema, hypertension, insomnia, liver disorders, rheumatism, Sleeplessness, and stress. For more information on the many beneficial effects provided by hawthorn, please feel free to contact a representative from your local health food store.

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Hoodia
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Date: January 29, 2009 03:52 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Hoodia

Some companies are already manufacturing a blend of cheaper ingredients with hoodia, and claiming it is better than hoodia alone. This means that you might find a product that contains 1,000 mg of total ingredients, but it could contain as little as 50 mg of hoodia. As a general rule, the other ingredients are only included to make the product cheaper. All hoodia supplies are the same strength worldwide. The stems of the plant are picked, dried, and milled, leaving a powder about 5 percent of the original weight, which is why some quote it as a 20:1 extract. However, don’t be misled. Despite what a label may lead you to believe, you’re only getting 50 mg of hoodia.

The minimum dosage that is necessary to have a usable effect is about 800 to 1,200 mg of actual hoodia each day. This amount will help to reduce your appetite so that you can eat smaller meals and, consequently, lose weight. If you think you’d like to try hoodia, look for a product that has been naturally extracted and grown or ethically wild crafted without the use of chemical fertilizers, pesticides, or preservatives, preferably in a vegetarian capsule.

Make sure that the product you use is a true standardized full-spectrum herbal supplement that does not include any fillers, binders, or common allergens. Also, keep in mind that even though safety reports to date are encouraging, no long-term safety studies have been performed. Additionally, there is no data on the possible interactions hoodia may have with other drugs.

Hoodia is a non-stimulating herb, which makes it more suitable for a large range of people. Herbal stimulants such as guarana or kola nut, which both contain caffeine, can cause a large range of side effects such elevated heart rate and blood pressure, nervousness, and Sleeplessness. P57, the active ingredient in hoodia, has no sedative effects.

Losing weight and maintaining an ideal weight also requires changing attitude and lifestyle. If your main goal is to quickly lose weight so you can fit into your bathing suit, you may be able to achieve that lighter weight, but without exercise, you’re still going to look flabby. Even though the subjects in the hoodia clinical study did not exercise, you should, as exercise plays an important role in losing and managing weight along with overall health.

Weight loss should be about your overall health. Without the proper eating habits, especially nutrition and exercise, you won’t be able to accomplish much. It’s true that less weight puts less stress on your cardiovascular system, but you need to exercise to strengthen your heart muscles. Proper nutrition and exercise also helps to prevent many other health problems, which includes fighting off many digestive ailments.

If you’re considering trying hoodia for weight loss, experts suggest that you supplement with 800 to 1,200 mg a day, divided into two doses and taken with water. For best results, follow the manufacturer’s dosage instructions since products may vary. You should also follow a reduced-calorie diet of natural, unprocessed foods. Even though you can probably lose weight on a diet like this without supplementing with hoodia, adding hoodia may help you to stick to your diet better.

(https://vitanetonline.com:443/forums/Index.cfm?CFApp=1&Message_ID=1962)


Supplements good for reducing stress and boosting energy!
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Date: March 26, 2007 02:05 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Supplements good for reducing stress and boosting energy!

Vitality 101

 

More and more Americans are feeling overworked, overtired, and overcome by life’s demands. We just do not have the energy we need to meet our responsibilities to the people we care about. More importantly, we don’t even have the energy to have fun! It seems that a constant feeling of fatigue has become part of the American way of life.

Research has shown that the same processes that cause lack of energy can rob us of sleep, saddle us with excess weight, disrupt our hormonal balance, and create significant amounts of stress in our daily lives. Chronic stress can dramatically contribute to fatigue, sleep disorders, irritability, and anxiety. The research simply confirms what most of us already know – uncomfortable stress can really wear us out mentally and physically! It can take away the satisfaction of a job well done. It can take away our ability to believe in ourselves. And, sadly and maybe most importantly, continual stress can take the fun and joy out of life.

In a separate issue of Ask the Doctor, we discuss the energy and sleeping needs of people suffering from chronic fatigue syndrome and fibromyalgia. In this issue, I discuss the 3-step process I call “Vitality 101.” People do not have to accept pain, insomnia, or fatigue. It’s time for everyone to feel great and have a life they love!

 

Step 1 – Nutrition

Good overall nutrition is important for everyone! As a foundation product to support energy levels, a powdered drink mix is a pleasant, easy way to ensure that you are taking all of the necessary vitamins, minerals, and amino acids that you need to have great energy all through your day.

The following chart lists the most critical ingredients. You can see that almost all of the vitamins and minerals work together to help improve energy levels and overall health.

Nutrients

Effect on Vitality & Energy

Vitamin A

Essential for healthy skin and mucous membrane integrity, healthy immune system responses and healthy bone growth and healthy reproductive processes. Vitamin A in the form of beta-carotene is an antioxidant and free radical fighter.

Vitamin C

Necessary for the proper functioning of the immune system. Antioxidant, free radical fighter. Assists with hormone synthesis; supports healthy skin integrity; supports healthy iron absorption.

Vitamin D

Essential for healthy calcium and phosphorus metabolism, and the absorption of vitamin A; supports bone mineralization.

Vitamin E

Helps oxygen circulation; supports healthy nerve transmissions; supports healthy leg nerves and muscles; helps boost energy levels.

Magnesium

Supports enzyme activity involved in energy production; supports healthy nerve and muscle function; supports healthy immune system functions

Malic Acid

Catalyst to stimulate the complete burning of fuel for energy; supports healthy connective tissue and muscle functioning.

Betaine

Works with B vitamins to synthesize amino acids, and acts as a precursor to SAM-e. SAM-e (S-adenosylmethionine) is a naturally-occurring molecule in the body, and may have an effect on overall mood elevation

Selenium

Works with vitamin E to maintain healthy cell membranes; supports healthy thyroid functioning.

Zinc

Supports healthy immune system, healthy enzyme processes and healthy immune response.

Amino Acids

Glycine, Serine, Taurine, Tyrosine are essential for the production of energy in the body. Also essential for brain function.

Fructooligosaccharides

Provides nutrition for good bacteria in the intestinal tract, improving digestion and healthy microflora.

In addition to the powdered energy drink mix, it is important that you also take a high potency vitamin B-complex supplement. This should include niacinamide, thiamin, riboflavin, vitamin B6, vitamin B12, pantothenic acid, and choline, which are especially important to restore the energy production needs of your body. It is also critical to get enough water, as most Americans are chronically dehydrated.

 

B Vitamins

Effect on Vitality & Energy

Thiamine B1

Supports healthy energy, growth, appetite, and learning capacity; healthy red blood cell production; carbohydrate metabolism and the production of hydrochloric acid.

Riboflavin B2

Riboflavin (vitamin B2) is crucial in the production of body energy. Supports healthy glutathione reductase activity, which helps maintain glutathione, a major protector against free radical damage. Vitamin B2 itself also has antioxidant qualities.

Niacinamide B3

Niacinamide is an essential nutrient for the healthy metabolism of carbohydrates, fats, and proteins, as well as for the production of hydrochloric acid for digestion.

Pantothenic Acid B5

An essential component in the production of coenzyme A, a vital catalyst that is required for the conversion of carbohydrates, fats, and protein into energy.

Pyridoxine HCL B6

Aids in the conversion of amino acids to carbohydrate or fat for storage or energy. Also required for the production of serotonin, melatonin, and dopamine. Since it aids in the formation of several neurotransmitters it is an essential nutrient in the regulation of mental processes.

Vitamin B12

An essential nutrient for healthy energy production. Vitamin B12 helps support metabolism of carbohydrates and fats. It contributes to healthy cell formation and cellular longevity.

Folic Acid

Folic acid promotes energy production and supports the immune and nervous systems. Folic acid works best when combined with vitamin B12. Recent research shows folic acid can reduce the amount of the amino acid homocysteine in the blood.

 

Step 2 – Rest Your Body

Having trouble sleeping is one of the most troubling symptoms of stress. While the stress is wearing us down and making us tired, it’s also keeping us tense and unable tot relax. The result? That easy drift into sleep becomes harder and harder. And if we are lucky enough to actually get some shut-eye, stress will often wake us up, sometimes several times a night.

This occurs because excess stress suppresses the sleep center in the brain. It is important to break the “stress/insomnia cycle” early, before it results in pain and hormonal and immune dysfunction!

Because good quality sleep is how the body repairs and re-energizes itself, it may be helpful to use herbal products to promote good quality sleep. There are many natural supplements that are marketed as sleep formulas. To get the best results, it is very important that the right ingredients are in the sleep formula you buy. Look for a supplement that has a blend of herbs that promote deep sleep, such as valerian, L-theanine, hops, passionflower, Jamaica dogwood and wild lettuce. This combination of herbs is important as each herb addresses a different aspect of Sleeplessness and muscle tension caused by stress. Taking only one or two of these herbs alone is much less likely to be effective.

 

Ingredients

Effect on Sleep

Wild Lettuce

Has been found to have sedative effects.

Hops

Acts as a mild sedative and has a sleep inducing effect.

Jamaica Dogwood

Has been found to be mildly sedative and is often used for anxiousness.

L-Theanine

Causes significant increases of neurotransmitter concentrations in the brain, which promotes muscle relaxation and improves sleep.

Valerian

This herb has been clinically studied for its ability to improve sleep quality.

Passionflower

This herb eases nervousness and insomnia.

 

Step 3 – Manage Excess Stress Levels

In this fast paced world, it is important to learn to manage the stressor in our lives. Glandular extracts, such as raw adrenal extract, can offer natural support to help our bodies deal with the effects of stress and, in turn, can boost your energy levels. Exercise is another stress buster. Using your body physically is important for good health. Find something that is fun for you, however, or you are unlikely to stick with it!

 

Q. Does stress zap my energy in any other ways besides making me lay awake at night and causing me to be a zombie the next morning?

A. Most people are familiar with the body’s dramatic response to an emergency. The heart pounds, the muscles constrict, and the lungs expand – and while this is happening, we are capable of greater than normal strength and speed. This response is the body’s way of rescuing itself when faced with an emergency. We don’t have to think about it to make it happen. It’s automatic.

The same can be said of a chronic stress response. Whether we’re late for a business meeting because we’re stuck in traffic, or worrying about how we are going to pay for our children’s college tuition, our response to stress happens automatically. The difference between the two is that the body’s response in an emergency starts and resolves itself quickly. The response to being stuck in traffic may not.

The body makes the “stress hormone”, cortisol, to handle the normal stresses of day-to-day living. But in an emergency situation, the adrenal glands, located above the kidneys, secrete increased amounts of this hormone until the emergency passes. Then the body returns to its normal function. Unfortunately, however, chronic stress is more complex. When our body is subjected to increased amounts of the hormone, cortisol, for an extended time, it can lead to a condition known as “adrenal burnout” or “adrenal fatigue.” While it’s true that very large amounts of cortisol can have damaging effects on our hormones, too little cortisol doesn’t allow us to respond to stress properly. It’s really a matter of balance.

 

Q. How can I control the stress in my life and re-energize?

A. Many people who are under constant stress may have adrenal burnout. Adrenal burnout occurs when the adrenal glands are constantly producing cortisol in response to chronic stress. Over time, this exhausts the adrenal reserve, meaning the adrenal gland can no longer increase cortisol production in response to stress.

The good news is that changes in our hormone levels can return to normal when stress is decreased. The key in learning how to deal with daily stress is to allow the body to return to its normal state. I discuss additional techniques for coping with stress in my recent book Three Steps to Happiness! Healing Through Joy (see my website, www. jacobeitelbaum .com, for more information). In addition to stress control, it is important to supplement your adrenals with a glandular therapy regimen to ensure healthy cortisol levels and adrenal function. Glandular therapy, which uses the concentrated forms of bovine (cow) or porcine (pig) glands, can improve the health of our glands. Pioneers in the field of endocrinology (the study of hormones) hypothesized that glandular extracts work by providing nutrients the body lacked and thus repaired the malfunctioning gland.

 

Adrenal Extract

If you are one of the unlucky folks with stressed-out adrenal glands, you should see great results from taking raw adrenal supplements. Be sure to buy adrenal extract supplement that contains both whole adrenal and cortex adrenal.

 

The best adrenal supplement should also contain vitamin C, vitamin B6, pantothenic acid and licorice. Licorice contains glycyrrhizin, which is broken down into glycyrrhizic or glycyrrhetinic acid. This compound inhibits the activity of an enzyme that turns active cortisol into inactive cortisol. While in high amounts (greater than 100 mg of glycyrrhizic acid/day), licorice administration causes hypertension, no such effects have been observed at lower doses. Experts have speculated that inhibition of the cortisol-converting enzyme may reduce cortisol-related symptoms associated with adrenal insufficiency. The adrenal glands use these nutrients to manufacture cortisone and other compounds. It just makes sense to purchase an adrenal supplement with these supportive ingredients.

 

Ingredients

Effect on Stress

Adrenal Polypeptide Fractions & Adrenal Cortex Extract

Polypeptide fractions are easily digested and help support the thyroid and the adrenal gland to regulate levels of cortisol and other hormones.

Vitamin C

Provides extra support during periods of chronic stress.

Vitamin B6

Required to make serotonin, melatonin and dopamine – all vital for maintaining energy levels – very important in dealing with stress-filled lifestyles.

L-Tyrosine

L-tyrosine is an amino acid that supports nerve transmission and healthy adrenal, thyroid and pituitary glands. Converts to epinephrine and norepinephrine, brain neurotransmitters crucial during times of stress.

Licorice

The component of licorice called glycyrrhizin, which breaks down into glycyrrhizic acid. This compound inhibits the breakdown of cortisol produced by the body, helping balance this important hormone. Glycyrrhizic acid’s mechanism of action is through the inhibition of 11-beta-hydroxysteroid dehydrogenase. This enzyme catalyzes the conversion of cortisol to cortisone. It also inhibits the metabolism of corticol, and minimizes the binding of cortisol to mineral corticoid receptors.

 

Liver Extract

Did your grandmother ever tell you to eat your liver so that you didn’t get “tired blood?” Well, it turns out that she was right. Liver extract is another glandular extract that can help improve energy levels.

Liver extract is an excellent source of highly bioavailable nutrients including iron, B vitamins (especially B12), and other minerals. The stamina and energy-enhancing benefits of liver are widely touted. Liver extract has been shown to support healthy function of the liver and increase the energy levels inside our body.

Because heat will destroy the key components in the liver, a high quality liver extract supplement should be cold-processed and encapsulated to enhance speed and absorption of nutrients from liver. A high quality aqueous liver extract supplement should also contain vitamin B12 to support healthy blood iron and oxygen levels to energize.

Ingredients

Effect on Stress

Liver Fractions

Liver extract may have anti-vital properties and increase the mitochondrial production of adenosine triphosphate (ATP). ATP is an important carrier of energy in the cells.

Vitamin B12

B12 is necessary for the production of red blood cells and healthy blood oxygen levels.

 

Q. It will be great to get a good night’s sleep. Are there also any other natural alternatives that could help promote relaxation and increase my energy levels during the day?

A. Yes, there are. Rhodiola rosea is an all-natural herb that has long been used to help relieve stress and increase energy. Rhodiola has also been used to lift our moods, improve sexual satisfaction, and even help in certain nervous system disorders. First used in Siberia and Russia, Rhodiola is now being extensively studied and has been found to increase resistance to toxins (both physical and chemical), balance the work of the body, help memory storage and mental functioning, and improve resistance to physical and emotional stress.

In clinical trials, the most effective Rhodiola rosea extract was found to contain 3% rosavins and 1% salidroside. While there are many Rhodiola supplements in health food stores, only those containing these specific amounts can provide the best results.

 

Lifestyle Treatments

Altered digestion, food intolerances, decreased energy, fatigue, cognitive problems, and Sleeplessness create the need for changes in daily living routines. These can include alterations in diet; exercise modifications; alterations in activities of daily living according to one’s energy level; and sleep/rest management. All may require the assistance of a professional clinician, such as a chiropractor, nutrition specialist, physical and/or occupational therapist, mental health professional, or sleep therapist.

 

Conclusion

Super busy lives demand super strength nutrition. Begin each day with a powdered nutritional supplement after getting at least 8 hours of sleep each night. In addition to the nutritional beverage mix, a vitamin B complex supplement should be taken every morning. The nutritional drink mix and the vitamin B complex supplement will ensure that your body has all the vitamins, minerals, amino acids, and other nutrients to combat your fatigue. Taking a daily adrenal supplement, like the one discussed earlier, will provide the much needed (and often depleted) nutrients your body may be lacking, and help you recover lost energy. Rhodiola rosea, and ginseng can offer additional natural nutritional support in your busy life to boost your energy levels. These nutritional supplements can be used daily and you will feel energized to get through each day’s challenges and opportunities!



--
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Chronic Fatigue Syndrome and Fibromyalgia
TopPreviousNext

Date: February 28, 2007 12:02 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Chronic Fatigue Syndrome and Fibromyalgia

This is a fast paced world. We are all busy; living our full lives, burning the candle at both ends. We all get tired. We all get sick from time to time and maybe even depressed. But the illness called chronic fatigue syndrome is not like the normal ups and downs that we experience in everyday life. People with chronic fatigue syndrome feel overwhelming fatigue, and often pain as well. This is an illness that does not go away with a few good nights’ sleep. It drags on and on and doesn’t resolve itself. It steals vigor and energy over months, and sometimes even years.

In this issue of Ask the Doctor, we will talk about powerful vitamins, minerals, amino acids, and herbs combined in scientifically validated formulas that people with chronic fatigue syndrome or fibromyalgia can use every day. These nutrients help address some root problems of chronic fatigue syndrome and fibromyalgia by restoring energy and health to sufferers.

Q. What is chronic fatigue syndrome?

A. Chronic fatigue syndrome (CFS) also known as chronic fatigue and immune dysfunction syndrome (CFIDS), or myalgic encephalomyelitis (ME), is a group of symptoms associated with unrelenting and debilitating fatigue. The profound weakness of CFS causes a persistent and substantial reduction in activity level. You feel too tired to do normal activities or are easily exhausted for no apparent reason.

Besides extreme fatigue, symptoms of CFS include general pain, mental fogginess, flu-like symptoms, and gastrointestinal problems. A list of symptoms includes:

  • -Headache
  • -Frequent infections, such as sinus or respiratory infections, swollen glands, bladder infection or yeast infections
  • -Muscle and join aches
  • -Inability to concentrate or “brain fog”
  • -Allergies to foods and medications
  • -Anxiety and depression
  • -Decreased sex drive

The number of symptoms and the severity of these symptoms can vary among people. The symptoms of CFS hand on or reoccur frequently for more than six months.

Q. Are chronic fatigue syndrome and fibromyalgia considered being the same illness?

A. Fibromyalgia syndrome (FMS) is a painful shortening of muscles throughout the body. FMS is basically a sleep disorder characterized by many tender knots in the muscles. These tender knots, called tender or trigger points, are a major cause of the achiness that people with fibromyalgia and CFS feel.

Approximately 80 percent of chronic fatigue syndrome patients have received and overlapping diagnosis of fibromyalgia syndrome. For most people, fibromyalgia and chronic fatigue syndrome are the same illness.

Q. What causes chronic fatigue syndrome?

A. There are many causes that can trigger CFS. Current research is looking at the roles of neuroendocrine dysfunction, viruses, environmental toxins, genetic predisposition, food sensitivities, yeast overgrowth, faulty digestion, or a combination of these factors.

For many people, CFS is triggered by a bout with a viral illness (like a cold or the flu), or even a stressful event. CFS is usually a mix of underlying causes. It is like a domino effect in that each problem can trigger another problem, and so on. For example, fatigue and poor sleep can trigger a weakened immune system, which can, in turn, trigger yeast or bacterial infections.

Q. Who gets chronic fatigue syndrome?

A. CFS is more common than you might expect. It strikes people of all ages, racial, ethnic, and socioeconomic groups. Approximately 800,000 people nationwide have CFS and over six million have fibromyalgia at any given time.

It is important to stress that CFS is a real illness; it is not “just in your head.” Unfortunately, sufferers of CFS may find that many healthcare practitioners discount the symptoms of this illness or misdiagnose it as another disease. This can lead to additional emotional suffering.

Q. How long does chronic fatigue syndrome last?

A. The illness varies greatly in its duration. Some people recover after a year or two. More often, those who recover are more likely to do so three to five years after onset. Yet for some people, the illness seems to simply persist. There are rare cases of spontaneous improvement after five years without undergoing any treatment. However, this is very unusual.

Q. What are the complications of chronic fatigue syndrome?

A. The patterns of CFS vary from individual to individual. However, many common patterns of symptoms are seen in CFS sufferers. These symptoms and problems interact and create new symptoms and problems. For example, infections and disrupted sleep can lead to digestive, hormone, and immune problems.

Infections

The most notorious pattern seen in CFS is the one in which a person suddenly comes down with a flu-like illness that doesn’t go away. These viral or bacterial infections can suppress the body’s master gland, the hypothalamus. Since the hypothalamus controls the other glands, including the adrenals, ovaries, testes, and thyroid, suppression of this gland will lead to a subtle but debilitating decrease in the functioning of all glands and their hormones. Suppressed hypothalamic function from chronic infections can then trigger sleep dysfunction.

Disrupted Sleep

The suppression of the hypothalamus gland can lead to poor sleep because the body confuses its day/night cycles. Because of this, people with CFS have trouble staying in the deep, restorative stages of sleep that “recharge their batteries.”

Poor sleep can cause immune suppression, which may lead to secondary bowel infections. The bowel infections seen in people with CFS can cause decreased absorption of nutrients, which can lead to chronic vitamin and mineral deficiencies.

Q. Is there a cure for chronic fatigue syndrome?

A. Treating chronic fatigue syndrome presents a significant challenge to people with CFS and their healthcare practitioners. Recently, a published placebo-controlled study ( of which I was the lead investigator) showed that when using an integrated treatment approach, over 85 percent of CFS and fibromyalgia patients can improve, often dramatically. The full text of this study can be seen at ‘www.endfatigue.com’. An editorial in the April 2002 issue of the Journal of the American Academy of Pain Management noted that this treatment, which I developed, is now a highly effective and excellent part of the standard of practice for treatment of fibromyalgia. Since this treatment addresses many different problems associated with CFS/FMS, it needs to be individualized to each patient.

Medical Treatments

Medications that provide symptom relief are frequently the first line of treatment chosen by healthcare practitioners for the person with CFS. These include medications for pain, sleep disturbances; digestive problems such as nausea, depression and anxiety, and flu-like symptoms.

However, medications have not been universally successful because they tent to put a bandage on symptoms instead of addressing the root problems. Because of this, medications may need to be supplemented by the other supportive therapies that can address the root problems.

Supportive Treatments

People with CFS/FMS may be depressed, given the catastrophic lifestyle disruption these diseases may cause. They may also feel guilt and frustration because their symptoms were not taken seriously for such a long time. Fear can be a factor as employment and family relationships may be jeopardized by this illness.

Therapies that help people to relax and improve coping skills may be helpful and include counseling for emotional and mental health, cognitive behavioral therapy, sleep management therapy, and massage.

Daily Nutritional Supplementation for Energy

Good overall nutrition is important for everyone, of course. However, there are several vitamins, minerals, and amino acids that can have powerful nutritional effects for a person with CFS. All of the vitamins and minerals in a chronic fatigue/fibromyalgia formula should work together synergistically to help improve energy levels and overall health. Here are some key nutrients to look for in an energy formula:

Vitamins, Minerals & Other Key Ingredients

Vitamin A: Essential for healthy skin and mucous membrane integrity, healthy immune system responses and healthy bone growth and healthy reproductive processes. Vitamin A in the form of beta-carotene is an antioxidant and free radical fighter. Vitamin E: Helps to relieve pain in CFS patients. Can also improve night leg cramps, which interferes with sleep.

Vitamin C: Enhances immune function by increasing natural killer cells, B and T cells. Can prevent chronic bladder infections by acidifying urine.

Vitamin D: Regulates immune functions of monocytes and neutrophils. Neutraphils are white blood cells that ingest invasive bacteria, and act as the first line of defense once bacteria makes it past the skin barrier.

Magnesium: Involved with immune support. Working with malic acid, enhances immune function by increasing natural killer cells. Magnesium is also critical for the relief of muscle pain.

Inositol: Enhances immune function by increasing natural killer cells.

Malic Acid: Working with magnesium, improves energy levels by improving cellular functions. Especially important in muscle metabolism.

Betaine: Works with B vitamins to synthesize amino acids, and acts as a precursor to SAM-e. SAM-e (S-adenosylmethionine) is a naturally-occurring molecule in the body, and may have an effect on overall mood elevation.

Amino Acids: Glycine, Serine, Taurine, Tyrosine are essential for the production of energy in the body. Also essential for brain function.

Zinc: Supports the immune system by enhancing neutrophils activity and supporting healthy antigen-antibody binding.

Selenium: Supports immune function by enhancing antibody production.

Fructooligosaccharides: Provides nutrition for good bacteria in the intestinal tract, improving digestion and healthy microflora.

All of the vitamins, minerals, and other nutritional supplements on the list are important to ensure recovery from chronic fatigue syndrome. To ensure that your nutritional supplement regimen contains all of these ingredients, look for a powdered supplement formulated specifically for CFS/FMS sufferers that can be reconstituted in a beverage of your choice. A powdered drink mix is a pleasant, easy way to ensure that you are taking all of the needed vitamins, minerals, and amino acids that will give you the needed energy to recover from your illness.

B Vitamin Complex for Energy

In addition to the powdered energy drink mix, it is important that you also take a vitamin B-complex supplement specifically formulated for people with CFS/FMS. The B vitamin formula, which should include niacinamide, thiamin, riboflavin, vitamin B6, folic acid, vitamin B12, pantothenic acid, and choline, is especially important to restore the energy production needs of your body, as well as for mental function. It is also important to make sure that the dosages are high enough CFS/FMS needs. The chart in the next column lists the B vitamins that are critical for people suffering from CFS/FMS.

B Vitamins Effect on Chronic Fatigue Syndrome

Studies have demonstrated that people with CFS/FMS are often deficient in many of the B vitamins, which tends to worsen their symptoms of fatigue and mental “fogginess” and ultimately lead to a weakened immune system.

B vitamins - Effect on Energy

Thiamine (B1) - Essential in the process of energy production. This vitamin also removes lactic acid from muscles, which causes them to be sore in fibromyalgia patients.

Riboflavin (B2) - Riboflavin (vitamin B2) is crucial in the production of body energy. Supports healthy gluthathione reductase activity, which helps maintain gluthathione, a major protector against free radical damage. Vitamin B2 itself also has antioxidant qualities.

Niacinamide(B3) - Essential vitamin that is a component of the body’s energy furnace, helping to improve fatigue and “brain fog”.

Pantothenic Acid (B5) - This vitamin improves adrenal gland function, which will boost energy levels. It can also aid in weight loss by decreasing appetite.

Vitamin B6 - Working along with thiamine, this vitamin is critical in the process of energy production.

Vitamin B12 - Important for brain function and nerve repair. Aids in relieving fatigue symptoms in CFS patients. Folic Acid - Aids in strengthening the immune system, and aids in mental clarity and concentration.

Q. What other supplements can help me with CFS?

A. Many people with CFS/FMS are suffering from adrenal burnout. Adrenal burnout occurs when the adrenal glands are constantly producing cortisol in response to chronic stress like that seen in cases of CFS. Over time, this exhausts the adrenal reserve, meaning the adrenal gland can no longer increase cortisol production in response to stress.

The good news is that changes in our hormone levels can return to normal when stress is decreased. However, in cases of CFS that return to normal can be made much simpler by using a glandular therapy regimen to ensure healthy cortisol levels and adrenal function.

Glandular therapy uses the concentrated forms of bovine (cow) or porcine (pig) glands to improve the health of our glands. Pioneers in the field of endocrinology (the study of hormones) hypothesized that glandular extracts work by providing nutrients the body lacks and thus repairing the malfunctioning gland.

Adrenal Extract

If CFS has left your adrenal glands in a stressed-out state, you should see great results by taking adrenal supplements. Be sure to buy an adrenal extract supplement that contains both whole adrenal and adrenal cortex extracts.

The best adrenal supplement should also contain vitamin C, vitamin B6, L-tyrosine, betaine, pantothenic acid and licorice. Licorice contains glycyrrhizin, which is broken down into glycyrrhizic or glycyrrhetinic acid. This compound inhibits the activity of an enzyme that turns active cortisol into inactive cortisol. While in high amounts (greater than 100 mg of glycyrrhizic acid/day), licorice administration causes hypertension, no such effects have been observed at lower doses. Experts have speculated that inhibition of the cortisol-converting enzyme may reduce cortisol-related symptoms associated with adrenal insufficiency. The adrenal glands use these nutrients to manufacture cortisone and other compounds. It just makes sense to purchase an adrenal supplement with these supportive ingredients.

The Road to Recovery-Adequate Sleep

Disordered sleep is the underlying process that drives many of the symptoms of CFS/FMS. The most effective way to eliminate pain in CFS/FMS is to get seven to nine hours of deep sleep each night.

However, getting adequate sleep is easier said than done for CFS sufferers with underlying fibromyalgia symptoms. The muscle knots of fibromyalgia make it uncomfortable to lie in one position for an extended time, causing difficulty in returning to deep sleep. Because of this, people with CFS/FMS do not stay in deep stages of sleep to recharge their “batteries.” In addition, poor sleep can cause and be caused by the suppression of the hypothalamus gland, which causes the brain to think it is daytime instead of night time.

It may be helpful to use herbal products to promote good quality sleep. There are many natural supplements that are marketed as sleep formulas. To get the best results, it is very important that the right ingredients are in the sleep formula you buy. Therefore, it is important to look for an herbal sleep formula that is especially formulated for people with CFS/FMS. The combination of herbs is important as each herb addresses a different aspect of Sleeplessness and muscle tension.

Ingredients - Effect on Sleep

Wild Lettuce - Has been found to have sedative effects.

Hops - Acts as mild sedative and has a sleep-inducing effect. Jamaica Dogwood Has been found to be mildly sedative and is often used for anxiousness.

L-Theanine - Causes significant increases of neurotransimitter concentrations in the brain, which promotes muscle relaxion and improves sleep.

Valerian - This herb has been clinically studied for its ability to improve sleep quality.

Passionflower - This herb eases nervousness and insomnia.

Putting It All Together

After a good night’s rest, a powdered energy drink mix formulated for people with CFS/FMS should be drunk along with a well-balanced breakfast as discussed earlier. In addition to the nutritional beverage mix, a vitamin B complex supplement designed specifically for CFS sufferers, also discussed earlier, containing niacinamide, thiamin, riboflavin, vitamin B6, vitamin B12, pantothenic acid, and choline, should be taken every morning. The nutritional drink mix and the vitamin B complex supplement will ensure that your body has all the vitamins, minerals, amino acids, and other nutrients, to combat your overwhelming fatigue, pain, and “brain fog.” Taking a daily adrenal supplement, like the one discussed earlier, will provide the much-needed (and often depleted) nutrients your body may be lacking, and help you recover lost energy.

Together, these four interventions: sleep formula; morning energy drink; energy B complex supplement; and an adrenal complex- can make an incredible difference that you should begin to notice within 2-3 weeks of starting this program.

Conclusion

Chronic fatigue syndrome and fibromyalgia are complex physical diseases with physical causes. The unrelenting symptoms of fatigue, pain, and mental fogginess can be overwhelming and frightening. Partnering with a healthcare practitioner specializing in CFS and utilizing different medical treatments, supportive therapies, and lifestyle changes are healthy ways to combat chronic fatigue syndrome. And taking nutritional supplements formulated specifically for people with CMS/FMS that help boost energy or help you get a good night’s sleep can give you critical control over the outcome of your illness and set you on the road to recovery.



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Remifemin symptomatic relief, scientifically supported*
TopPreviousNext

Date: August 26, 2006 02:41 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Remifemin symptomatic relief, scientifically supported*

Remifemin

 

Symptomatic Relief, Scientifically Supported*

 

The only RemiSure black cohosh

 

Unique to Remifemin® - Exclusive standardized isopropanolic black cohosh extract, subject of over 90 scientific papers.

Proven Effective – The most clinically studies natural intervention for menopausal symptoms with over 40 years of use worldwide*

 

  • Relief from hot flashes, night sweats, mood swings, irritability, and related occasional Sleeplessness*
  • Particularly in women in early stages of menopause*

 

Safe – Completely hormone free

 

  • Works naturally without plant-based estrogens that can affect breast and uterine cell growth
  • Can be used safely by women with a history of breast cancer who cannot take estrogen

 

Efficacy

STUDY DESIGN

BENEFITS

DOSAGE

REFERENCE

1. Twelve-week, randomized, multicenter, double-blind clinical trial comparing the efficacy and tolerability of Remifemin® in the treatment of climacteric complaints compared with placebo.  The primary efficacy measure was the change from baseline on the Menopause rating Scale 1.

·          Remifemin® effectively relieved menopausal symptoms, particularly in women in the early stages of menopause*

·          Most significant reduction was in hot flash occurrence*

·          Other symptoms resulting in significant reduction include: psyche (irritability and memory), and atrophy (vaginal dryness)*

·          No significant adverse effects reported

40mg qd

Osmers R, et al. Efficacy and safety of isopropanolic black cohosh extract for climacteric symptoms.  Obstet Gynecol. 2005 May; 105(5):1074-83.

2. A review of 29 randomized controlled trials of complementary and alternative therapies for menopausal symptoms.

·          Black cohosh is one of the only herbal remedies shown to be effective for menopausal symptoms, especially hot flashes*

 

Kronenberg. F. Fugh-Berman A. Complementary and alternative medicine for menopausal symptoms: a review of randomized, controlled trials. Ann Intern Med. 2002 Nov 19;137(10:805-13.

3. Four-week, pilot study, open clinical trial of menopausal women with hot flashes, including women with a history of breast cancer.

·          Remifemin® reduced mean daily hot flash frequency by 50% after 4 weeks*

·          Overall, participants reported less trouble with sleeping, less fatigue, and fewer night sweats* 

·          No participants stopped therapy because of adverse effects

40mg qd

Pockaj BA, et al. Pilot evaluation of black cohosh for the treatment of hot flashes in women.  Cancer Invest. 2004;22(4):515-21

4. Double-blind study involving the use of Remifemin® in women ages 43 to 60 with menopausal complaints lasting 6 months.

·          Majority of woman saw a 70% reduction of physical and emotional symptoms after 12 weeks, including hot flashes, night sweats, mood swings, and irritability*

·          Significant improvement was noted after 4 weeks use*

·          Remifemin® works safely and effectively to treat menopause symptoms without affecting hormone levels or vaginal cytology (pap smear)*

40mg qd

Liske J, et al. Physiological investigation of a unique extract of black cohosh (Cimicifugae racemosae rhizome): a 6-month clinical study demonstrates no systemic estrogenic effect. J Womens Health Gend Based Med. 2002 Mar; 11(2): 163-74

5. Double-blind, 6 month study in hysterectomized women under 40 with at least one ovary.

·          As effective as estriol, conjugated estrogens, or hormone combinations at decreasing physical menopausal symptoms at 4, 8, 12, and 24 weeks*

4mg dry extract bid (equivalent to 2 tablets Remifemin® bid

Lehmann-Willebrock E, Riedel HH. Clinical and endocrinologic studies of the treatment of ovarian insufficiency manifestations following hysterectomy with intact adnexa. Zentralbl Gynakol. 1988; 110(10):611-8

 

6. Women aged 45 to 58 with menopausal complaints were studied in a double-blind, 12 week, placebo-controlled trial.

·          Remifemin® decreased physical symptoms of menopause by approximately 60% (Kupperman menopausal indeed)*

·          Daily hot flashes decreased by 86% in the Remifemin® group(from 4.9 to 0.7 per day)*

·          Emotional complaints were also dramatically reduced*

4mg dry extract bid (equivalent to 2 tablets Remifemin® bid

Stoll W. Phytopharmacon influences atrophic vaginal epithelium: Double Blind study – Cimicifuga vs. estrogenic substances. 1987.

 

Safety

STUDY DESIGN

BENEFITS

DOSAGE

REFERENCE

7. in vitro, MCF-7 cell culture model to determine estrogen-agopnist and antagonist activity of commercially available herbal menopause preparations containing red clover, soy black cohosh, or a combination of herbs.

·          Remifemin® had no effect on estrogen-sensitive cells in vitro.

·          Results suggest safety for women with a history of breast cancer who cannot take estrogen.

In Vitro(10^3-10^5 dilutions)

Bodinet C, Freudenstein J. Influence of marketed herbal menopause preparations on MCF-7 cell proliferation.  Menopause. 2004 May-Jun;11(3):281-9.

8. Six-week, in vivo investigation of Remifemin®’s ability to stimulate estrogen-receptor positive cells in an animal model

·          No estrogen stimulating effects were found.

·          Prolactin, follicle-stimulating hormone, and luteinizing hormone levels were unchanged.

0.714m 7.14 or 71.4mg/kg/day

Freudenstein J, et al. Lack of promotion of estrogen-dependent mammary gland tumors in vivo by an isopropanolic Cimicifuga racemosa extract. Cancer Res. 2002 Jun 15;62(12):3448-52.

 

 

 

9. Comprehensive review examining all published literature pertaining to pre-clinical and clinical safety of various forms of Cimicifuga racemosa, as well as FDA and World Health Organization (WHO) adverse event reporting systems, monographs, compendia, internal unpublished data from a major manufacturer, foreign literature, and historical, anecdotal report.

·          Uncontrolled reports, postmarketing surveillance, and human clinical trials of more than 2,800 patients demonstrate a low incidence of adverse events (5.4%).

·          Of the reported adverse events, 97% were minor and did not result in discontinuation of symptoms, and the only severe events were not attributed to Cimicifuga treatemtn.

·          Confirms the safety of specific Cimicifuga extracts, particularly isopropanolic preparations (Remifemin®), for use in women experiencing menopausal symptoms and as a safe alternative for women in whom estrogen therapy is contraindicated *.

Various

Low Dog T, et al. Critical evaluation of the safety of Cimicifuga racemosa in menopause symptom relief. Menopause: Journal of the North American Menopause society. 2003;10(4):299-313.

 

Relevant Reports and Guidelines

ORGANIZATION

PUBLICATION

EXCERPT OF KEY CONTENT

American Botanical Council

The ABC Clinical Guide to Herbs including a black cohosh monograph issues September 2002

“Of 10 clinical studies, including a total of 1,371 participants, nine of these studies demonstrated positive effects for menopausal symptoms.  Numerous clinical trials with varied methods and designs have been conducted on the standardized isopropanolic/ethanolic extract of black cohosh root, Remifemin®, from 1981 to the present.”

National Institute of Health

Questions and Answers About Black Cohosh and the Symptoms of Menopause issued October 2002

“Other preparations of black cohosh have been less well studied than Remifemin® …black cohosh is used primarily for hot flashes and other menopausal symptoms.  A number of studies using various designs have been conducted to determine whether black cohosh affects the menopausal symptoms… To provide more definitive evidence on the effects of black cohosh on menopausal symptoms, NCCAM is funding a 12-month, randomized placebo controlled study to determine whether treatment with black cohosh is effective in reducing the frequency and intensity of menopausal hot flashes.”

The North American Menopause Society

Alternatives to Hormone Replacement Therapy: Suggestions for the North American Menopause Siciety issued July 2002

Reseach suggests that mild hot flashes can be relieved by consuming a serving of soy foods daily or taking a supplement of black cohosh.”

 

Responding to the need for alternative menopausal symptom relief*

 

Natural, Safe alternative to HRT for menopausal symptoms*

 

  • Remifemin black cohosh was as effective as HRT for menopausal symptoms*

 

Superior Manufacturing Quality

 

  • Prepared according to Good Manufacturing Practice (GMPs) which ensure delivery of a product with the highest quality and consistency
  • Convenient dosing – one 20mg tablet twice a day (one in the MORNING, one in the EVENING)
  • 100% RemiSure black cohosh – not a combination of herbs

 

VitaNet Recommends Remifemin

 

  1. Remifemin unique standardized isopropanolic extract is the most widely studied and clinically tested natural alternative treatment for relief of menopausal symptoms.
  2. Remifemin black cohosh proven effective in reducing menopause and peri-menopause symptoms, including hot flashes, right sweats, mood swings, and irritability without estrogenic effects.
  3. Used safely by millions of patients worldwide for over 40 years.  Remifemin has been proven effective and is the most clinically studied natural intervention of menopause.
  4. Remifemin doesn’t have the side effects that are experienced with hormonal drugs prescribed for the relief of menopausal symptoms.

 

Lit source: Enzymatic therapy.

*this statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treate, cure, or prevent any disease.



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Wake up! This is National Sleep Awareness Week!
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Date: March 28, 2006 04:51 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Wake up! This is National Sleep Awareness Week!

We live in stressful times. Maybe that’s why more than 70 million Americans suffer from occasional Sleeplessness, according to the National Institutes of health. Job related worries, marital and relation ship problems, even excitement about happy occasions—vacations or holidays—can all make it hard to fall asleep. Sleeplessness can also occur with jet lag, shift work, major schedule changes, even digestive problems.

Just turn on the TV and it’s obvious there are millions of customers looking for products to help them get a good nights sleep. And Source Naturals has an array of natural, effective sleep support supplements.

NightRest: This bio-aligned formula combines the powerful properties of melatonin and GABA with additional amino acids and herbs.

Melatonin: A neurohormone used as a restorative for occational Sleeplessness.

Nutrasleep: a Unique herbal-nutrient blend, including skullcap, passion flower, valerian and chamomile.

Theanine Serene: Features L-Theanine, derived from Green tea, Plus Gaba, Taurine, magnesium, and holy basil.

GABA: the chief inhibitory neurotransmitter in the brain, associated with mental states of calm and serenity.

L-Tryptophan: an essential amino acid, which helps support relaxation, restful sleep, and a positive outlook.

5-Htp: An intermediate to the conversion of tryptophan to serotonin, shown in clinical studies to support normal sleep cycles.

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What other supplements can help me with CFS?
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Date: December 10, 2005 03:21 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: What other supplements can help me with CFS?

A. Many people with CFS/FMS are suffering from adrenal burnout. Adrenal burnout occurs when the adrenal glands are constantly producing cortisol in response to chronic stress like that seen in cases of CFS. Over time, this exhausts the adrenal reserve, meaning the adrenal gland can no longer increase cortisol production in response to stress.

The good news is that changes in our hormone levels can return to normal when stress is decreased. However, in cases of CFS, that return to normal can be made much simpler by using a glandular therapy regimen to ensure healthy cortisol levels and adrenal function.

Glandular therapy uses the concentrated forms of bovine (cow) or porcine (pig) glands to improve the health of our glands. Pioneers in the field of endocrinology (the study of hormones) hypothesized that glandular extracts work by providing nutrients the body lacks and thus repairing the malfunctioning gland.

Adrenal Extract

If CFS has left your adrenal glands in a stressed-out state, you should see great results by taking adrenal supplements. Be sure to buy an adrenal extract supplement that contains both whole adrenal and adrenal cortex extracts.

The best adrenal supplement should also contain vitamin C, vitamin B^, L-tyrosine, betaine, pantothenic acid and licorice.

Licorice contains glycyrrhizin, which is broken down into glycycrrhizic or glycycrrhetinic acid. This compound inhibits the activity of an enzyme that turns active cortisol into inactive cortisol. While in high amounts (greater than 100 mg of glycycrrhizic acid/day), licorice administration causes hypertension, no such effects have been observed at lower doses. Experts have speculated that inhibition of the cotisol-converting enzyme may reduce cortisol-related symptoms associated with adrenal insufficiency. The adrenal glands use these nutrients to manufacture cortisone and other compounds. It just makes sense to purchase an adrenal supplement with these supportive ingredients.

The Road to Recovery- Adequate Sleep

Disordered sleep is the underlying process that drives many of the symptoms of CFS/FMS. The most effective way to eliminate pain in CFS/FMS is to get seven to nine hours of deep sleep each night.

However, getting adequate sleep is easier said then done for CFS sufferers with underlying fibromyalgia symptoms. The muscle knots of fibromyalgia make it uncomfortable to lie in one position for an extended time, causing difficulty in returning to deep sleep. Because of this, people with CFS/FMS do not stay in deep stages of sleep to recharge their “batteries.” In addition, poor sleep can cause and be caused by the suppression of the hypothalamus gland, which causes the brain to think it is daytime instead of night time.

It may be helpful to use herbal products to promote good quality sleep. There are may natural supplements that are marketed as sleep formulas. To get the best results, it is very important that the right ingredients are in the sleep formula you buy. Therefore, it is important to look for an herbal sleep formula that is especially formulated for people with CFS/FMS. The combination of herbs is important as each herb addresses a different aspect of Sleeplessness and muscle tension.

Putting It All Together

After a good night’s rest, a powdered energy drink mix formulated for people with CFS/FMS should be drunk along with a well-balanced breakfast as discussed earlier. In addition to the nutritional beverage mix, a vitamin B complex supplement designed specifically for CFS sufferers, also discussed earlier, containing niacinamide, thiamin, riboflavin, vitamin B6, vitamin B12, pantothenic acid, and choline, should be taken every morning. The nutritional drink mix and the vitamin B complex supplement will ensure that your body has all the vitamins, minerals, amino acids, and other nutrients, to combat your overwhelming fatigue, pain, and “brain fog.” Taking a daily adrenal supplement, like the one discussed earlier, will provide the much needed (and often depleted) nutrients your body may be lacking, and help you recover lost energy.

Together, these four interventions: sleep formula; morning energy drink; energy B complex supplement; and an adrenal complex can make an incredible difference that you should begin to notice within 2-3 weeks of starting this program.

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Caffeine - a nervous system stimulant
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Date: June 21, 2005 12:14 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Caffeine - a nervous system stimulant

Caffeine

Caffeine when used in moderation, acts as a mild stimulant to the nervous system and is harmless but potentially addictive to most persons. Caffeine increases the heart rate and rhythm, affects the central nervous system, and increases urination. It also stimulates secretion of stomach acids and is therefore harmful to individuals with ulcers.

Caffeine helps restore mental alertness or wakefulness when experiencing fatigue or drowsiness. The recommended dose of this product contains about as much caffeine as a cup of coffee. Limit the use of caffeine-containing medications, foods, or beverages while taking this product because too much caffeine may cause nervousness, irritability, Sleeplessness and occasionally rapid heartbeat.

Do not give to children under 12 years of age. For occasional use only. Not intended for use as a substitute for sleep. If fatigue or drowsiness persist or continues to occur, consult a physician. Do not use if you are diabetic.

  • Do not use if you have high blood pressure, heart or thyroid disease, diabetes, depression, difficulty in urination due ot prostate enlargement, seizure disorder, or if taking a MAO inhibitor or 2 weeks after stopping the MAO inhibitor, any other prescription drug, or if you are using any OTC drug containing ephedrine, pseudoephedrine, or phenylpropanol ingredients found in certain allergy, asthma, cough-cold, and weight products. Discontinue use and call a health care professional if you experience rapid heart beat, nervousness, tremor, dizziness, severe headache, Sleeplessness, or nausea occur. Improper use of this product may be hazardous to your health.



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    Celebrating Women: Age Is Just a Number
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    Date: June 13, 2005 07:43 PM
    Author: Darrell Miller (dm@vitanetonline.com)
    Subject: Celebrating Women: Age Is Just a Number

    Celebrating Women: Age Is Just a Number by Carl Lowe Energy Times, March 10, 2004

    As women age, their physical needs shift. The health challenges that face a woman in her thirties do not match those of a woman in her fifties.

    At the same time, some basic health needs stay constant: At any age, every woman requires a wealth of vitamins, minerals and the other natural chemicals that fruits, vegetables and supplements supply. She also constantly needs families and friends to support her spiritual health.

    As the internal workings of your body alter, your lifestyle must stay abreast of those adjustments. Peak health demands a finely tuned health program designed with your individual needs-and your stage of life-in mind.

    Ages 30 to 45

    When it comes to maintaining health, younger women might seem to have it easier than older women. If they exercise and stay in shape, they maintain more stamina than women 10 to 20 years their senior.

    Unfortunately, many women in this age group mistakenly think they don't have to be as careful about their lifestyle habits and their eating habits as they will in later decades. But even if your health doesn't seem to suffer from poor eating choices or a sedentary lifestyle right away, your foundation for health in later life suffers if you don't care for yourself now.

    By age 45 you should have established the good habits that will carry you successfully through the aging process. As an added bonus, good lifestyle habits pay immediate dividends. If you pay attention to your nutrients and get plenty of physical activity when younger, you'll feel more energetic and probably enjoy better emotional health.

    Set Health Goals

    According to Gayle Reichler, MS, RD, CDN, in her book Active Wellness (Avery/Penguin), good health at any age doesn't just come to you-you have to plan for it. In order to stick to good habits, she says, "living a healthy lifestyle needs to be satisfying." Reichler believes that you need to picture your health goals to achieve them: "Every successful endeavor first begins in the mind as an idea, a thought, a dream, a conviction." Good health at this age and in later years requires a concrete strategy and visualization of how your body can improve with a healthy lifestyle.

    Your long-term health goals at this age should include an exercise program that will allow you to reach a physically fit old age with a lowered risk of disability. In addition, your short-term plans should encompass losing weight, staying optimistic, living life with more vim and vigor, increasing your capacity for exercise and lowering your stress.

    As Reichler points out, "Your long-term goal and your ideal vision establish what you want to achieve....[You should do] something good...for yourself every day and every week that makes your life easier and more consistent with your goals."

    Develop an Eating Plan

    Today, the average American gains about two pounds annually. As a result, every year a greater portion of the US population is obese and overweight. By controlling your food intake earlier in life, you may be able to avoid this weight gain. In his book Prolonging Health (Hampton Roads), James Williams, OMD, recommends basic changes to your diet that can provide long-term support of your health:

  • • Cut back on sugar. Dr. Williams says that, "Over my more than 20 years of clinical practice, I have found that nothing undermines health more than refined sugar."
  • • Limit your carbohydrates, especially the refined ones. Dr. Williams says you should "substitute whole grain breads for...white bread....[A]void commercial breakfast cereals....[E]at small amounts of beans several times a week."
  • • Cut calories. Cutting the amount of food you eat supports health in a number of ways and is believed to boost longevity. Dr Williams notes, "Calorie restriction is necessary...to normalize your weight...to reduce the metabolic burden of overeating on your liver and intestinal tract and to minimize insulin production from the glucose spikes caused by overeating." Problems with insulin production, linked to diabetes, may result from eating large amounts of sugary foods and little fiber, and are thought to accelerate aging.
  • • Eat mostly low-fat foods. Check product labels to limit fat. Foods that are high in healthy omega-3 fats, like fish and soy, can be eaten more often.
  • • Eat foods high in lean protein. Reichler recommends meats like lean beef, poultry, beans and non-fat dairy. • Eat fish. It provides a wealth of healthy fats and protein. "Fish, because it contains the good omega-3 fats, does not need to be lean; the same is true for soy products that do not have added fat," adds Reichler.

    Get Supplemental Help

    If you're in your thirties or forties and you don't take at least a multivitamin, start taking one today! A large body of research shows that taking vitamin and mineral supplements over a long period of time significantly supports better health.

    Calcium and vitamin D are two of the most important supplemental nutrients, helping to build stronger bones now that can withstand the bone-loss effects of aging.

    Calcium can also help keep your weight down. One study of younger women found that for every extra 300 milligrams of calcium a day they consumed, they weighed about two pounds less (Experimental Biology 2003 meeting, San Diego).

    In the same way, taking vitamin D supplements not only helps strengthen your bones, it can also lower your risk of multiple sclerosis (Neurology 1/13/04). In this study, which looked at the health records of more than 180,000 women for up to 20 years, taking D supplements dropped the chances of multiple sclerosis (although eating vitamin D-rich foods did not have the same benefit). And if you're thinking about having children at this age, a multivitamin is crucial for lowering your baby's risk of birth defects and other health problems. A study at the University of North Carolina at Chapel Hill found that women who take multivitamins during pregnancy lower their children's risk of nervous system cancer by up to 40% (Epidemiology 9/02).

    " Our finding, combined with previous work on reducing several birth defects with vitamin supplementation and other childhood cancers, supports the recommendation that mothers' vitamin use before and during pregnancy may benefit their babies' health," says Andrew F. Olshan, MD, professor of epidemiology at the UNC School of Public Health. "We believe physicians and other health care providers should continue to educate women about these benefits and recommend appropriate dietary habits and daily dietary supplements."

    In particular, Dr. Olshan feels that folic acid (one of the B vitamins), and vitamins C and A, are particularly important for lowering the risk of childhood cancers and birth defects.

    Ages 45 to 55

    When you reach this in-between age-the time when most women have moved past childbearing age but haven't usually fully moved into the post-menopausal stage-you enjoy a propitious opportunity to take stock of your health and plan for an even healthier future. One thing that may need adjustment is your sleep habits, as Sleeplessness is a common problem for women in this age group. Even if you haven't been exercising or watching your diet until now, it's not too late to start. Making lifestyle changes at this age can still improve your chances for aging successfully.

    For instance, it is at these ages that women should have their heart health checked. Research published in the journal Stroke (5/01) shows that having your cholesterol and blood pressure checked at this time more accurately shows your future chances of heart disease than having it checked at a later date after menopause, in your late fifties.

    " The premenopausal risk factors may be a stronger predictor of carotid atherosclerosis [artery blockages] because they represent cumulative risk factor exposure during the premenopausal years, whereas the risk factors...during the early postmenopausal years have a shorter time for influence," says Karen A. Matthews, PhD, a professor at the University of Pittsburgh Medical Center. In other words, Dr. Matthews' research shows that if you have high blood pressure and high cholesterol before menopause, you are at serious risk for a stroke or heart attack soon after menopause: These are important reasons that you need to start improving your health habits immediately.

    Increase in Heart Disease

    Before menopause, a woman's hormones and other physiological characteristics usually hold down her chance of heart disease. After menopause, when hormones and other bodily changes occur, the risk of heart attacks and stroke in women rises significantly. (Heart disease is the leading killer of women.) At least part of this increased risk is linked to the postmenopausal decrease in estrogen production.

    Dr. Matthews studied about 370 women in their late forties, measuring their weight, their BMI (body mass index, an indication of body fat compared to height), blood pressure, cholesterol and blood sugar. Ten years later, after the women had entered menopause, she and her fellow scientists used ultrasound to measure blockages in these women's neck arteries (a sign of heart disease).

    The researchers found that indications of potential heart problems (such as high blood pressure, high cholesterol and being overweight) when women were in their forties did indeed forecast future difficulties.

    " Women who had elevated cholesterol, higher blood pressures and increased body weight before menopause had increased blood vessel thickening and atherosclerotic plaque formation in the neck arteries after menopause. Such changes in the carotid arteries are associated with an increased heart attack and stroke risk," says Dr. Matthews.

    Heart Health Factors

    The four main lifestyle factors you should adjust at this age to support better heart function are diet, stress, exercise and weight. According to Dr. James Williams, "[M]ore than any other cause, dietary factors are the most critical factor in cardiovascular disease." He recommends eliminating "dietary saturated fatty acids as found in flame-broiled and fried meats." He also urges women to eat more fish and poultry, consume organic fruits and vegetables and cut back on refined sugar.

    Stress becomes an ever more important heart disease factor at this age as estrogen begins to drop.

    " Our study [in the lab] indicates that stress affects estrogen levels and can lead to the development of heart disease-even before menopause," says Jay Kaplan, PhD, of the Wake Forest University Baptist Medical Center (The Green Journal 3/02).

    Dr. Kaplan's research shows that stress in women ages 45 to 55 may reduce estrogen earlier in life and make women more susceptible to the arterial blockages that lead to heart disease. "We know from [lab] studies that stress can lower estrogen levels to the point that health is affected," he says.

    Stress can also hurt bone health: In a study of 66 women with normal-length menstrual periods, estrogen levels were low enough in half of the women to cause bone loss, making the women susceptible to osteoporosis.

    Exercise and Weight

    Although exercise used to be considered to be mainly a young woman's activity, the thrust of recent research suggests that physical activity actually becomes more important to health as you get older.

    A 17-year study of about 10,000 Americans found that exercising and keeping your weight down is probably the most important thing you can do to lower your risk of heart disease as you enter your forties and fifties (Am J Prev Med 11/03).

    Of the people who took part in this study, more than 1,500 people died of heart disease. Those who performed the most exercise were thinner and had a 50% chance less of dying of heart disease than overweight nonexercisers.

    " The fact is that those who both exercised more and ate more nevertheless had low cardiovascular mortality," says Jing Fang, MD, a researcher at the Albert Einstein College of Medicine in the Bronx, New York.

    An added benefit of exercise: If you burn up calories exercising, you can eat more and not have to worry as much about being overweight.

    Supplements and Diet

    If you're a woman at midlife, a multivitamin and mineral is still good nutritional insurance. Eating plenty of fruits and vegetables are also important for getting enough phytochemicals, the health substances in plants that convey a wealth of health benefits.

    As you enter this age group, your immune system gradually slows down. To help support immune function, eating produce rich in antioxidant nutrients, and supplementing with antioxidants like vitamins C and E as well as carotenoids, can be especially important. For example, a study of people with ulcers found that people with less vitamin C in their stomachs are more likely to be infected with Helicobacter pylori, the bacteria that can cause peptic ulcers and is linked to stomach cancer (J Amer Coll Nutr 8/1/03).

    This research, which looked at the health of about 7,000 people, found that vitamin C probably helps the immune system fend off this bacterial infection.

    " Current public health recommendations for Americans are to eat five or more servings of fresh fruits and vegetables a day to help prevent heart disease, cancer and other chronic diseases," says Joel A. Simon, MD, MPH, professor of medicine at the University of California at San Francisco.

    Calcium and Bones

    At midlife, calcium continues to be a vital mineral for supporting bone health.

    According to Gameil T. Fouad, PhD, "It has been routinely shown that a woman's calcium status and level of physical activity (specifically, the degree to which she participates in weight-bearing exercise) are positively associated with bone mineral density. It is less well appreciated that this is a process which takes place over the course of a lifetime."

    Dr. Fouad adds that calcium works in concert with other vitamins and minerals to keep bones healthy: "Research in the United Kingdom involving nearly 1,000 premenopausal women over age 40 illustrates those women with the highest bone density tended to have the highest intake of calcium. Surprisingly, this study also demonstrated that calcium does not act alone: those women with the best bone health also had the highest intakes of zinc, magnesium and potassium."

    Dr. Fouad stresses that supplements should go together with a lifestyle that includes enough sleep and exercise to help the body stay in top shape.

    " As a general guideline," he says, "a woman concerned with her mineral intake should take concrete steps to make sure she is getting adequate rest, is eating a well-balanced diet focused on fresh fruits, vegetables and lean protein as well as getting adequate exercise....A multi-mineral containing bio-available forms of zinc, magnesium, copper and selenium is probably a safe addition to anyone's routine. Taking these proactive steps dramatically reduces the chances that deficiencies will arise."

    Ages 55 and Beyond

    Entering the post-menopausal phase of life can present challenging opportunities for a new perspective on life and health. While some signs of aging are inevitable, experts who have looked at how the human body changes with age are now convinced that healthy lifestyle habits can improve how well you can think, move and enjoy life well past age 55.

    As Dr. Williams notes, "In your fifties, the force of aging is undeniably present: Your body shape changes and organ function declines, both men and women have a tendency to gain weight....Heart disease becomes more common, energy and endurance are considerably reduced and your memory begins to slip."

    But Dr. Williams also points out that you don't have to age as rapidly as other people do. He believes you should employ a "natural longevity program...[that starts] to reverse the course of aging as early as possible."

    One key to staying vital as you age is your outlook on life, an aspect of life that's greatly enhanced by strong social ties.

    Avoiding the Aging Slowdown The latest research shows that one of the most crucial ways to slow the effects of aging is to exercise and keep your weight down. It won't necessarily be easy, though. The change in hormonal balance at this age makes the body more prone to extra pounds (Society for Neuroscience Meeting, 11/12/03).

    " In women, it has been demonstrated that major weight increases often occur during menopause, the time in a woman's life in which cyclic ovarian function ends and the ovarian hormones estrogen and progesterone decline," says Judy Cameron, PhD, a scientist in the divisions of reproductive sciences and neuroscience at the Oregon Health & Science University.

    In Dr. Cameron's lab trials, she has found that the decrease in estrogen after menopause "resulted in a 67% jump in food intake and a 5% jump in weight in a matter of weeks."

    In other words, the hormonal changes you undergo as enter your late fifties causes your appetite to grow as well as your waistline: Developments that increase your chances of heart disease, cancer, diabetes, stroke and joint problems.

    Vigilance against this weight gain is necessary to save your health: Start walking and exercising. Research on exercise in people aged 58 to 78 found that getting off the couch for a walk or other physical activity not only helps control weight but also helps sharpen your thinking and helps you become more decisive (Proceedings of the National Academy of Sciences, 2/16-20/04, online edition). This recent study, done at the University of Illinois at Urbana-Champaign, found that performing aerobic exercise improved mental functioning by 11% (on a computer test).

    " We continue to find a number of cognitive benefits in the aerobic group," says Arthur F. Kramer, PhD, a professor of psychology at the Beckman Institute for Advanced Science and Technology at Illinois. "The brain circuits that underlie our ability to think-in this case to attend selectively to information in the environment-can change in a way that is conducive to better performance on tasks as a result of fitness." In simple terms, that means that walking at least 45 minutes a day boosts brain power as well as protecting your heart.

    An Herb for Menopause

    The physical changes that accompan> y menopause can be uncomfortable. But traditional herbal help is available: Black cohosh (Cimicifuga racemosa), an herb used for eons by aging women, has been shown in recent studies to be both safe and effective (Menopause 6/15/03).

    " This [research] should reassure health professionals that they can safely recommend black cohosh to their menopausal patients who cannot or choose not to take HRT [hormone replacement therapy]," says researcher Tieraona Low Dog, MD, Clinical Assistant Professor at the University of New Mexico Department of Family and Community Medicine.

    While HRT has been used to help women cope with menopause, a flurry of studies in the past few years have shown that HRT increases the risk of heart disease and cancer. Instead, black cohosh, which alleviates such menopausal discomforts as hot flashes, has been shown to be much safer.

    Keeping Track of Crucial Vitamins

    While continuing to take multivitamins and minerals at this age is important, some experts believe that as we grow older, vitamin D supplementation, as well as taking antioxidant nutrients, is particularly vital. Arthritis is a common affliction of aging, and rheumatoid arthritis (RA) is one particularly destructive form of this joint problem. But taking vitamin D can significantly lower your risk of this condition.

    When scientists analyzed the diets of 30,000 middle-aged women in Iowa over 11 years, they found that women who consumed vitamin D supplements were 34% less likely to suffer RA (Arth Rheu 1/03).

    Other vitamins are equally important to an older woman's well-being. For example, vitamins C and natural E have been found to lower the risk of stroke in those over the age of 55 (Neurology 11/11/03). In this study, smokers who consumed the most vitamin C and natural vitamin E were 70% were much less likely to suffer strokes than smokers whose diets were missing out on these vitamins.

    Rich sources of vitamin C in food include oranges and other citrus fruits, strawberries, red and green peppers, broccoli and brussels sprouts. Sources of vitamin E include vegetable oils such as sunflower seed, cottonseed, safflower, palm and wheat germ oils, margarine and nuts.

    Saving Your Sight

    After age 55, your eyes are particularly vulnerable. Eight million Americans of this age are at risk for age-related macular degeneration (AMD), a condition that destroys structures in the back of the eye necessary for vision (Arch Ophthal 11/03). But you can drop your risk of AMD by taking supplements of antioxidant vitamins and zinc, according to researchers at Johns Hopkins' Wilmer Eye Institute.

    Their research shows that a dietary supplement of vitamins C, natural vitamin E and beta carotene, along with zinc, lowers the chances of progressing to advanced AMD in certain at-risk people by about 25%. Daily supplements also reduced the risk of vision loss by about 19%.

    The carotenoids lutein and zeaxanthin also help protect aging eyes. When scientists compared healthy eyes with eyes suffering from AMD, they found that AMD eyes contained lower levels of these vital nutrients (Ophthalmology 2003; 109:1780). Furthermore, they found that levels of these chemicals generally decline as you grow older.

    Healthy at All Ages

    When it comes to designing a healthy lifestyle, general rules like these can be followed, but you should individualize your plan to fit your needs. No matter which type of exercises you pick out or what healthy foods you choose, look for a strategy and a plan you can stick to. If you think a selection of foods are good for you but you absolutely hate their taste, chances are you won't be able to stick to a diet that includes them.

    The same goes for exercise: Pick out activities that you enjoy and that you can perform consistently. That increases your chance of sticking to an exercise program.

    Staying healthy is enjoyable and it helps you get more out of life every day, no matter what stage of life you're in.



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