Three to Set You Free: Top Supplements for Vibrant Health
"Healthy people are those who live in healthy homes on a healthy diet; in an environment equally fit for birth, growth, work, healing and dying...they do not need bureaucratic interference to mate, give birth, share the human condition, or die"~Ivan Illich
In 1999, the U.S. ranked 24th in the world for overall life expectancy. But in the past decade, we have dropped 25 spots to 49th overall. Does it strike you as strange that the richest country in the world has such poor health overall? Apparently all of the so-called experts are scrambling around trying to figure out why this is the case, some blaming insufficient access to health care. One customer told me that a commission of doctors from all over the world was put together to determine the main causes of different types of cancer. What they came up with was that obesity was a major factor in almost all types. But where does obesity come from?
I don't need a medical commission to tell me what is wrong with the health of Americans. Once you become aware of what you are eating, what your body needs, what is in our environment, and the vast amount of untested chemicals in our skin care products, food, toys, cleaning supplies, landscaping products, electronics, etc. it is simple: 1) we don't eat enough nutrients to survive and thrive 2) our bodies are over-stressed by the vast amount of toxins in our water, air, food, skin care, and consumer products 3) we have an over-dependence on prescription drugs and 4) we run around doing meaningless things that complicate our lives.
All one needs to do is to look at the nutrition facts of many of the foods on the market to realize that it would be nearly impossible to get to the RDI (recommended daily intake) by combining everything we eat in a day. On top of that, the RDI is only enough to prevent overt deficiencies like scurvy and pellagra, not enough to support robust health. We have foods that are "fortified", but this is just a euphemism for "foods stripped of nutrients by over-processing which then have to be added back". Corporate agriculture has poisoned our food supply with unhealthy soil, pesticides, genetically modified crops, steroids and antibiotics, creating a need for supplementation to make sure we can get the nutrients we need.
Even though our food supply leaves much to be desired, we can do a few simple things to ensure that our bodies can function properly. Taking just three supplements each day can go a long way toward preventing illness and solving a myriad of health issues. If you add just these three things you will be amazed at the difference in how you feel. Below are the three supplements, followed by suggested nutrients to use if you have specific health issues:
Three to Set You Free
A Good Quality Multivitamin--Yes, I know it seems boring! When you ask me "what is the one thing I should be taking?" and you want me to say acai berry or resveratrol, you will always be disappointed. A good quality multivitamin will always be my answer, even if you think your diet is flawless. The reason is this: Your body has a multitude of mechanisms it uses to break down your food, build the proteins your body needs, build cell structures, and nourish your tissues. Each reaction is dependent on certain vitamins, minerals, or other compounds being available as cofactors to the reactions. A good quality multivitamin makes sure you have this base level of nutrients to perform all of the functions your body needs to maintain itself.
If you are missing zinc, for example, it can cause skin problems, frequent colds, white spots on the fingernails, and low sperm production. These are only the effects you can notice or measure! There are hundreds of other examples. What constitutes a quality vitamin is one that has the form of the vitamin or mineral that can actually be absorbed by the body, has no fillers or colorants, and has a reasonable dose of each of the vitamins (which is often greater than the RDI). This would exclude most of the multivitamins that you can buy in the drug store.
A Multi-Strain Probiotic--Probiotics are the good bacteria that live in your intestinal and urinary tracts. There are literally hundreds of different strains. They compete for space with pathogens, enhance digestion, and aid in the production of important nutrients like some of the B vitamins. Probiotics are an important factor in recovering from any gastrointestinal or urinary condition, but are also important to the everyday functioning of your immune system and the proper digestion, absorption, and elimination of your food. Good digestion and assimilation cannot be overstated in terms of its importance to overall health. Probiotics are measured in CFU's, or colony-forming units, and are usually in the billions. For everday health, one could take anywhere in the range of 1 to 12 billion. If you have specific digestive issues, you may want to take more. The two most common strains in probiotics are lactobacillus acidophilus and bifidobacteria, the former being more prevalent in the upper intestinal tract and the latter in the lower. Taking more than one strain (which can be found in a single product) assures that the entire system will get some benefit.
A High Quality Fish Oil--Fish oils provide omega-3 fatty acids, important nutrients that are frequently missing in the American diet. Omega-3s can be found in cold water fish like cod, salmon, anchovies and sardines, flax oil, chia seeds, and shelled hemp seeds. Are you eating these foods every day? If you are, are you sure that the fish is free of mercury? Fish oils are important to so many aspects of health that it would be hard to name them all. The benefits of fish oils are very well studied, and more postive studies are coming out weekly . They are important to cognitive health & development, mood, reducing cholesterol, cooling inflammation, lubricating the joints, thinning the blood, and more. The importance of quality in a fish oil cannot be over-stressed. Oxidation (which causes the oils to go rancid), mercury and other contaminants are an issue with less expensive brands. More than any other category of supplements, this is NOT the place to skimp. Make sure the fish oils are independently tested and if you want the highest level of testing go with the Nordic Naturals, Carlson, or Metagenics brands.
What to Add if You are Dealing With Certain Health Issues
Digestive Health--Licorice is a top nutrient to soothe the lining of the digestive system, and can be useful for the repair of ulcers and other digestive conditions. If digestion is sluggish, adding digestive enzymes for a period of time will assure the proper breakdown of food and thus improve nutrient absorption. Adding a fiber supplement can help with regular bowel function as well as with the removal of toxins from the body.
Stress Relief--Any of the adaptogenic herbs will help you regain balance in your system. Ashwaganda, rhodiola, schizandra, and ginseng nourish the adrenal glands and help you deal with stress. I call holy basil the "zen herb" because that is the feeling it imparts. It is calming, supports normal blood sugar levels, and supports normal cortisol levels. Lavender or other essential oils can be carried around in your purse and sniffed when needed. And there is always Rescue Remedy, a combination of flower essences meant for calming.
Energy--Any of the adaptogenic herbs listed under stress relief are very helpful for maintaining your energy levels throughout the day. A greens formula added to your favorite juice, smoothie or water is a great way to get an energy pick-me-up that is also packed with vitamins, minerals and antioxidants. Dandy Blend, a coffee substitute containing dandelion, chicory and other herbs, is excellent for liver support, and promotes energy without being a stimulant.
Hormone Health--The herb chaste tree berry is the cornerstone of woman's hormonal health and can be used for irregular periods, PMS, heavy periods, scant periods, menopausal issues and more. Evening primrose oil is also very nourishing to the female system, is anti-inflammatory, and helps with mood. Black cohosh is very common for the reduction of hot flashes. Many combination formulas are also available that assist with hormone regulation in women. Hormone regulation in women is an area of health that is especially concerning due to the fact that there are so many estrogen mimickers in our environment, most notably pesticides.
Bone Health--A great bone formula containing not just calcium, but important cofactors like magnesium, Vitamin K2, Vitamin D, Boron, and strontium can help promote the re-growth of bone and are a great alternative to drugs for osteoporosis. Supplemental calcium is recommended for women over 40 or those with osteoporosis in their families. You will not typically find high amounts of calcium in a multivitamin since it is a large molecule and would make the pills too big too swallow. The exception would be a vitamin that is taken 2-3 times a day. A supplement called Biosil is great for bone health as well as for hair, skin and nails.
Joint Health--Glucosamine and chondroitin provide the material that joints are made of. A new supplement made from eggshell membrane is also effective for promoting joint health. Anti-inflammatory herbs like boswellia, devil's claw, turmeric (curcumin), and ginger can reduce the pain associated with joint problems. Many topical creams are also available that include some of these herbs along with collagen, white willow (for pain), or that have a combination of homeopathic remedies in them.
Heart Health--The herb hawthorn is a great overall heart tonic. Herbs like garlic and artichoke leaf extract can help support healthy cholesterol and blood pressure levels. Coconut water provides a heavy dose of potassium, helpful in maintaining normal blood pressure. Niacin and red yeast rice are also known for supporting healthy cholesterol levels.
Skin, Hair and Nails--Biosil helps "turn on" the beauty proteins elastin, collagen and keratin, thus promoting healthy skin, hair and nails. It has the side benefit of supporting healthy bone formation as well. The fatty acid omega-7 is supportive of all mucous membranes, of which the skin is one. It can be used to help with all kinds of skin conditions including acne. Other support for acne is zinc and the herb burdock root, a blood cleanser.
Remember, health is simple. It is about eating nutritious foods, supplementing where necessary, exercising and getting proper rest. It is not about disease and last minute, life-saving treatments, diagnostic, tests, and prescription drugs. Those are the things you do once you have blown the rest! Just adding a few supplements to your healthy diet can make a huge difference in your health!
An Integrative Approach to GI Health
