Necessary Fats

We need to be far more selective before we banish one-third of all naturally occurring nourishment. Some fats are so important, they are said to be “essential,”or essential fatty acids (EFAs). One of these essential fatty acids is DHA, or docosahexaenoic acid.

Healthy Mothers, Healthier Babies

DHA is usually associated with the central nervous system, and taking DHA is especially important in the growth of the brain and in learning. The most active period for the development of the central nervous system is while the baby is still growing inside the mother.

During the first trimester of pregnancy, especially in the first five weeks, the nervous system and the eyes of the fetus begin to develop. Obviously, this is a very critical time and deficiency of fatty acids during this period can cause a range of very serious problems. Then again, during the last trimester of pregnancy, the brain doubles in size. The fetus is undergoing the “finishing touches” and growing a lot bigger. Approximately 80 percent of the growth of the fetus during the final trimester centers on building the brain. During the last critical months, the mother’s body transfers to the fetus the nutrient materials that become the foundation of the baby’s brain and nervous system. The transfer of DHA to the baby causes the mother’s DHA level to decrease. This is the only time in the human lifecycle that the body doesn’t retain all of the DHA taken in from the diet. Numerous studies show that the levels of EFAs in the diet and therefore in the milk of many American mothers is below the recommended amount to support fetal and infant requirements—to say nothing of their own.

Mother’s Milk and Baby’s Brain

In the U.S., more infants are given formula than in many other countries. Great care has been taken to ensure that formulas contain the optimal amounts of vitamins, minerals, carbohydrates, proteins, and fats for the infant. Still, formula is not, as yet, identical to mother’s milk, and attempting to ascertain the differences has been the focus of many studies.

The differences appear when one compares the long- term achievement, behavior, or performance on IQ tests of individuals who were breast-fed as infants to those who were formula-fed. In one analysis, children who were breast-fed scored on average three to five points higher on IQ tests than children who were formula-fed.

Measurements of vision and the progression of growth, orientation, motor skills, and learning during infancy indicate that even though formula-fed babies grow bigger and more quickly than breast-fed babies, their developmental progression is slowed. Studies show that formula- fed babies at ages two to three years old complete an eye chart (with pictures of animals instead of letters) one line higher (larger pictures equal poorer vision), on average, than breast-fed babies at the same age. Clinical studies show that if DHA and ARA (arachadonic acid, an omega-6 fat) are added to standard formulas, the babies’ visual development returns to normal, as compared with the vision of the breast-fed infants.

Learning and Behavior

Fatty acids also have a close relationship with cognitive function, motor and sensory skills, and emotional health. ADHD affects an estimated 5 percent of the juvenile population. Of this number, more boys than girls are effected. The disorder is generally characterized by inattention, impulsiveness, and hyperactivity, although the severity of the symptoms varies among individuals.
ADHD is less often seen in infants who were breast-fed or given supplements of DHA. Researchers have determined that there is an abnormality in fat metabolism in boys with ADHD; these youngsters have low blood levels of DHA and EPA.

DHA and Mood

Sufficient levels of the neurotransmitter serotonin in the brain help bring mood into balance. DHA is necessary to facilitate the flow of serotonin across the synaptic junction. Plus, higher levels of DHA and ARA in the fluid that nourishes and cushions the brain and spinal cord correlate with higher levels of serotonin metabolites. Conversely, deficiency of DHA in the brain, especially in the areas of synapses, seems to relate to low serotonin levels, which, in turn, can lead to depression.

When we find ourselves in a stressful situation, the adrenal glands release cortisol. This hormone is meant to be a short- lived response that enables the body to deal with an acute stressful situation by increasing alertness, pulse, blood pressure, and response time. Unfortunately, depending upon one’s health and lifestyle, stress may not be short lived at all. The long- term effects of chronic physical or emotional stress on the brain are fatigue and depression. Based upon all that we know about the role DHA plays in maintaining optimal mental health, it’s very likely that low levels of DHA are at least partially to blame for the body’s inability to balance itself in instances of sustained physical stress.

A Matter of Heart

The brain is not the only organ that relies on synaptic communication in order to function. It also takes intense communication between cells for the heart to beat in a synchronous rhythm. The heart pumps 200 gallons of blood per day, but it can break down from either physical or emotional factors. DHA is critical for nerve conductivity by virtue of its flexible chemical structure, its ability to conduct nerve impulses, and its smoothness as part of the cell membrane that lines all blood vessels.
Several areas of research have indicated that DHA contributes to heart health in a number of ways, such as by:

• Facilitating intracellular communication to prevent arrhythmia
• Decreasing saturated cholesterol plaque
• Decreasing blood stickiness
• Reducing blood pressure
• Reducing heart rate
• Reducing total cholesterol
• Decreasing triglycerides
• Reducing inflammatory proteins
• Relaxing arterial walls
• Reducing stress in general.

All of these functions of DHA are important in the face of increased genetic and dietary disposition to heart disease. If you have a history of elevated blood pressure, increased cholesterol, heart disease, or diabetes in your family, or if you experience chronic physical or emotional stress, you should strongly consider DHA supplementation.

Important As We Age

There are indications that low levels of DHA contribute to the increased risk of senile dementia, a category of conditions that includes Alzheimer’s disease. Studies show that DHA taken daily can improve symptoms of both cerebrovascular dementia, caused by insufficient blood flow to the brain, and true Alzheimer’s disease. Alzheimer’s patients have less DHA in their blood cells; instead, there are high blood levels of DHA breakdown products, including EPA and inflammatory components. In Alzheimer’s patients, the “good” fat is being destroyed—leaving behind inflammatory breakdown products—and it is not resupplied in the body. Thus, the DHA level decreases.

Sight for Sore Eyes

Age-related macular degeneration (AMD) is the leading cause of blindness in the U.S. among people age 65 or older. It develops after a lifetime of damage to the delicate center of the retina called the macula. People with severe macular degeneration lose the ability to drive, read, and even recognize faces. The cycle of rebuilding rods and cones in the retina can be derailed by a number of factors, including overexposure to UV light, decreased blood supply to the eyes, poor digestion, and inadequate nutritional intake.

We can take precautions to prevent and manage macular degeneration. In addition to DHA consumption, researchers indicate that vitamins A, C, D, and E, lutein, lycopene, cysteine, and the amino acid taurine, along with the minerals zinc, magnesium, and selenium, all support the health of the retina.

A group of conditions targeting the optic nerve, glaucoma affects between 2 and 4 percent of American adults. Glaucoma is often called the thief of sight because most people have no apparent symptoms at first. The most common form is primary open-angle glaucoma, which is characterized by the fluctuation of pressure within the eye, loss of peripheral vision, and changes in the optic nerve. African Americans, Hispanics, and the elderly of all races have higher rates of open- angle glaucoma.
Important nutrients for preventing glaucoma include multivitamins and omega-3 fatty acids— especially DHA. Some of the latest eye drops for glaucoma therapy are derivates of omega-3 fatty acids. They work to treat glaucoma by increasing the outflow of fluid.

DHA and Wellness for Life

Genetic factors control much of our development and our innate intelligence. Our tendency to develop certain diseases may be built into our genes, but these diseases will develop only under certain circumstances. Diet is the cornerstone of the broader foundation of health, and nutrition plays a crucial role in maximizing our genetic potential. The gradual depletion of DHA in our modern diet is becoming obvious through the growing incidence of many diseases.

DHA is not a magic bullet, but it’s a necessary component of every cell in our bodies. It’s crucial in all aspects of our health, and nowhere is it more important than in infant nutrition. If we agree that a larger, optimally functioning brain is something worth having—and I think that most of us would agree—then we’ll need to start adding more DHA- rich foods and supplements to our diets.

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2. Rediscovering DHA
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Healthy Immunity

A strong immune system is essential for protecting us from colds and flu and for maintaining overall health. When immunity is compromised by a nutrient-poor diet or unhealthy lifestyle factors, we are vulnerable to every passing “bug.”

A cold is an infection of the upper respiratory tract caused by a virus. Most of us catch about two colds a year. While more than 200 viruses can cause a cold, most are caused by rhinoviruses. We all know the symptoms—congestion, sore throat, sneezing, headache, and coughing. Most colds clear up in a week to 10 days.

The flu, on the other hand, is more serious. It is also an upper respiratory tract infection, but it’s highly contagious and caused by a type of influenza virus. Because the flu is spread easily through coughing and sneezing, flu epidemics are common, particularly in winter. Symptoms begin much like those of a cold, but in many cases, a fever develops followed by hot flashes and chills. The flu can make you feel weak, achy, and extremely uncomfortable and can last for 12 days or more followed by residual fatigue and coughing.

Start with Your Diet

A healthy diet is the first step to giving your body the solid foundation it needs to fight colds and other infections. A diet rich in fruits and vegetables provides antioxidants, which your body needs to boost immunity. Colorful fruits and vegetables are also sources of vitamins A and C, essential for keeping your immune system strong. Also, be sure to drink plenty of fluids.

Supplemental Support

The most well known immune-boosting nutrient is vitamin C. While this vitamin does little to protect you from getting a cold, it can help decrease the duration and severity when you do get one. Vitamin C helps strengthen the immune system by increasing the number of white blood cells, which are important for fighting viruses. For children, look for a vitamin C supplement specifically formulated for kids. It will contain calcium ascorbate, which is gentler on the stomach.

Vitamin E can boost the immune system and enhance your body’s resistance to infections. This vitamin enhances the body’s ability to produce antibodies, which help eradicate viruses, stimulates the activity of natural killer cells, which destroy virus-infected cells, and lowers levels of substances that cause inflammation. It also protects the immune system from the wear and tear of constantly defending the body. Immune cells produce large quantities of free radicals to kill bacteria, and yet they are highly susceptible to free-radical damage themselves. Vitamin E quenches free radicals and protects immune cells from damage.

Vitamin A is a powerful antioxidant and immunity booster. It enhances white blood cell function, increases resistance to infections, and helps maintain skin and mucus membrane (such as the eyes and nose) defense to infection. Vitamin A works synergistically with vitamins C, E, and the mineral selenium.

A powerful immune-system stimulant, zinc is best taken at the first sign of stuffiness and a sore throat. It can shorten a cold’s duration and may even stop it altogether. Studies show that zinc can help restore a weakened immune system.

Finally, garlic has both antiviral and antibacterial properties. Taking a garlic supplement may help reduce your risk of getting an upper respiratory infection, such as a cold or the flu. Garlic boosts immune function by stimulating infection- fighting T-cells. Take some garlic when you feel a sore throat coming on. Add plenty to your diet when you’re stuffed up, too—it’s also a decongestant.

Lifestyle Factors

When you’re physically and mentally worn down, you are in no shape to fight a virus or infection. Adequate sleep is important year round and even more so during cold and flu season. Rest will help restore your energy and make you less susceptible to complications like pneumonia.

Exercising regularly helps reduce your risk of colds and flu. As an added bonus, exercise reduces stress, which weakens the immune system. Practicing yoga and other forms of relaxation on an ongoing basis can also help reduce stress and decreases your risk for viruses like influenza.

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Power Up with CoQ10

It should come as no surprise that the cells of the heart muscle are packed with microscopic structures called mitochondria. In fact, they make up about a quarter of the volume in the heart cells, more than anywhere else in the body. That’s nature’s way of generating the power necessary to drive the heart’s nonstop pumping action over a lifetime.

Coenzyme Q10 (CoQ10) is a vitamin-like substance your body needs to make energy. It helps people with weak hearts, including such diseases as cardiomyopathy and heart failure. In a recent study, Italian doctors noted impressive improvements after four weeks of giving CoQ10 (100 mg three times daily) to 21 patients with severe heart failure. CoQ10 supplements, ranging from 60 to 300 mg daily, significantly improved the heart’s ability to pump blood.

Cholesterol-lowering statin drugs (such as Lipitor, Zocor, and Crestor) inhibit an enzyme involved in making cholesterol. But choking off that enzyme also reduces the body’s ability to make CoQ10. Many of the side effects of statins are related to CoQ10 depletion. CoQ10 supplements can offset drug-related problems, such as liver problems and muscle pain, while also improving heart function. CoQ10 is very safe. Please work with your physician when combining CoQ10 with heart-stimulating medicines; CoQ10 may decrease your medication needs after several weeks.

Not Just for Bones

Most of us associate vitamin D with bone health, but this vitamin’s list of additional benefits is steadily growing. We make prodigious amounts of vitamin D when our skin is exposed to sunlight. However, when we use sunscreen outdoors or spend most of our time indoors, we block this natural means of making this vitamin. Not surprisingly, deficiencies are very common, especially during the winter months.

Researchers at Massachusetts General Hospital found that people with the lowest levels of vitamin D were 62 percent more likely to experience a heart attack, heart failure, or stroke. In addition, people with low vitamin D levels were twice as likely to have hypertension, compared with people who had the highest levels of the vitamin.

walking shorts and without sunscreen) for about 10 minutes, your body will produce about 10,000 IU of vitamin D. Alternatively, take at least 1,000 IU daily, doubling that amount over the winter or if you have a dark complexion. It’s important to have your vitamin D levels checked. Ask your doctor to order this simple blood test at your next office visit.

Essential Vitamin E

An essential nutrient, vitamin E is the body’s principal fat-soluble antioxidant. Research and the clinical experiences of physicians show beyond a doubt that vitamin E is good for the heart. First, it is an antioxidant. Second, it has anti- inflammatory properties—important because coronary heart disease is now considered an inflammatory disease of the arteries. Third, it has mild anti-coagulant (blood-thinning) properties, so it can help reduce the risk of blood clots.

In a 10-year study, researchers found that vitamin E supplements reduced the overall risk of life-threatening blood clots by one-fifth. In women with a history of blood clots, supplements reduced the risk of new clots by almost half. Perhaps the most significant study found that vitamin E lowered the overall risk of fatal and nonfatal heart attacks by about half.

Vitamin E and at least some heart drugs interact in negative ways. Cholesterol-lowering drugs reduce blood levels of vitamin E, and the vitamin may interfere with statin drugs. It may be worthwhile taking one or the other, but not both. As a general rule, the amount of vitamin E needed increases with a person’s cholesterol level—so having high cholesterol means more vitamin E is needed. On average, supplement dosages range from 400 IU to 1,000 IU daily. Always choose the natural d-alpha tocopherol form of E—it is absorbed and utilized twice as well as synthetic dl-alpha tocopherol.

Fish Oil

Two new studies show that taking supplements of omega-3 fish oils leads to a significant reduction in deaths and hospitalizations for cardiac problems. In the first study, researchers analyzed data from 12 earlier studies involving 32,779 patients. The use of fish oil supplements lowered the risk of sudden cardiac death by 19 percent and deaths from all causes by 8 percent. Most striking was a 20 percent lower risk of dying, specifically from heart disease.

In a separate study, researchers tracked the health of 6,975 patients who were asked to take either 1 gram of fish oils or placebos daily for about four years. All of the patients had been previously diagnosed with chronic heart failure. People taking fish oils had a 9 percent lower risk of dying from any cause, and an 8 percent lower risk of being hospitalized for cardiovascular disease.

Consider taking 1,000 to 3,000 mg of fish oil daily. You can buy it in capsule form or as a liquid with a pleasant lemon or orange taste.

The Bs

Together, the 11 B vitamins influence many aspects of health and affect the risk of degenerative diseases, including heart disease. B3, or niacin, is well known for its cholesterol-lowering effect. In a new study, it outperformed Zetia, a popular cholesterol-lowering drug, as an adjunctive therapy for high-risk patients who need more than a statin like Lipitor or Crestor to control cholesterol.

B vitamins are also important for normalizing homocysteine levels. Homocysteine is a byproduct of protein found in the blood, and high levels can cause free-radical damage to blood vessel walls and set the stage for cholesterol deposits. These deposits, or plaque, can obstruct blood flow, increasing the risk of coronary artery disease. Studies find that B vitamins are involved in breaking down homocysteine and recycling it back to protein. Folic acid appears to be the most important of these, but vitamins B6 and B12 are also involved.

A high-potency daily multivitamin should provide the basic amounts of the B vitamins needed to prevent homocysteine levels from rising. Separate supplements of folic acid, vitamin B6, and vitamin B12 at higher doses may be needed to lower very high or resistant homocysteine levels.

Diet and Lifestyle

Diet is a powerful tool in keeping your heart and circulatory system healthy. Through diet, you can decrease your LDL cholesterol and triglycerides, increase your levels of beneficial HDL cholesterol, and lower your blood pressure. To make the transition to a heart-healthy diet, make sure you are including plenty of high-fiber (low-glycemic) fruits and veggies. Apples, carrots, and citrus fruits are especially good sources. Omega-3 rich fish (such as salmon and sardines), green tea, healthy fats (such as olive oil), legumes, nuts, and oats are also heart-healthy options.

Finally, there’s no doubt that regular exercise is critical for cardiovascular health. Your heart is a muscle and needs the stimulus of regular exercise to be strong and healthy. Exercise improves circulation, keeps blood pressure low, helps to decrease cholesterol and triglycerides while increasing HDL cholesterol, and is a great stress-reliever. Plan for at least 30 minutes of aerobic exercise five days a week.

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Why do energy levels seem to decline as we age? Part of the answer is that we experience a decline in levels of key energy factors in our cells, and that contributes to fatigue. The energy we produce in our cells fuels every thought, action, and metabolic response of our lives. Once we understand how to give our cells the proper fuel, we can restore the vitality we enjoyed as healthy children.

Energy Sources

For starters, energy is supplied by the foods that we eat. Carbohydrates, fats, and proteins supply us with the building blocks for metabolism and the production of energy. Fruits, vegetables, grains, and legumes provide carbohydrates. They should make up about two-thirds of the foods found on our plate at any given meal. Proteins are found in legumes, nuts and seeds, dairy products, and meats. Fish is a particularly healthy protein source. Protein-rich foods and oils provide fats. Avocados and olive oil are examples of very healthy plant oils. Cold-water fish supply healthy oils, too.

Persistent fatigue is one of the most common complaints healthcare professionals hear on a daily basis. People often reach for caffeine or sugar in a misguided attempt to “medicate” their fatigue. These crutches actually make the problem worse. When we are looking to restore that youthful state of vitality, we may instead want to reach for the powerful energy nutrients: ribose, coenzyme Q10, and L-carnitine. These nutrients have the power to boost our energy levels by supporting better metabolism of our foods and protecting us from energy decline during exertion. They are not crutches like caffeine and sugar, but rather the authentic building blocks of energy, and our vitality depends on us having them in optimal supply.

Cellular Fuel: Ribose

Health begins in the cell. Our state of health at any given moment greatly depends on the energy output of the mitochondria, or “energy factories” within the cell.

On a cellular level, we produce energy through a process called cellular respiration. In each of our cells, mitochondria produce the energy needed for that cell to carry on its duties. Better production of cellular energy translates to better levels of energy for our whole body. Adenosine triphosphate (ATP) is the body’s energy “currency.” It allows us to have the fuel for everything from muscular strength and the beating of the heart to brainpower. The more ATP we produce, the more vitality we have. So ensuring better production of ATP is a way to ensure better levels of available energy and thus a stronger, better state of health.

Key nutrients and nutrient cofactors play fundamental roles in our ability to supply ourselves with optimal energy. One of these important nutrients is ribose. Ribose (often listed as d-ribose on supplement labels) is a simple five-carbon sugar that is produced by all cells. It is a structural compound necessary for the production of our genetic material, RNA and DNA, and it is a building block of ATP. Without ribose, it is impossible for our cells to produce energy.

Unfortunately, ribose may become depleted during physical exertion, or because of disease. Once we have depleted ribose in the cell, ATP will not be produced and the cell will not have enough energy reserve to carry out its activities. With suboptimal levels of ribose, we may face significant fatigue and inability to recover from exertion.

Supplementation with ribose has been shown to help replenish body stores and support better levels of energy in people who have chronic conditions. In one study, heart failure patients who took ribose were able to utilize oxygen more efficiently and experienced improvements in heart function. Fibromyalgia and chronic fatigue patients also experience a lift in energy levels after taking ribose supplements.

Ribose supplementation has also been shown to benefit healthy people who are looking for an energy boost. In another study, high-intensity athletes who took supplemental ribose had a much shorter recovery time after exercise than athletes who did not take ribose.

Antioxidant Powerhouse:CoQ10

Another important energy nutrient is coenzyme Q10, or CoQ10. The conversion of energy from carbohydrates and fats to ATP requires the presence of CoQ10 in the mitochondria. But oxidative stress caused by free radicals can damage the cell. The cell uses an antioxidant defense system to protect itself against this oxidative assault. CoQ10 functions as both cellular fuel and a powerful antioxidant, supporting both the production of energy and a stronger antioxidant defense.

Your heart, brain, liver, and all of your muscles consume a great deal of energy. They are also easily damaged by free radicals. Aging is accelerated by oxidative damage and declining energy production. Therefore, CoQ10 may also be considered an anti-aging therapy.

Fats As Energy: L-Carnitine

Another nutrient that supports energy is L-carnitine. Fats in our foods provide fuel for the body, especially for muscles such as the heart and for vital organs such as the liver. In order for fat to be used as fuel, it must first be transported into the mitochondria. Carnitine shuttles the fatty acids from our blood into the cells and the mitochondria. The fats may then be burned for cellular energy. Thus, L-carnitine helps increase the use of fat as an energy source. Due to its role in delivering fatty acids to the mitochondria to produce energy, L-carnitine may be helpful for chronic fatigue syndrome, which involves a disturbance in the function of the mitochondria. The body normally makes all the carnitine it needs, but aging and some health challenges, including angina and chronic fatigue, can leave us depleted.

Don’t Forget Magnesium

Finally, another nutrient to consider if you are feeling a lack of energy is magnesium. This important mineral is necessary for activating hundreds of enzymes that allow the carbs and fats in your diet to be used as energy. This makes adequate magnesium levels essential for fighting fatigue.

Depleted magnesium levels impact our energy metabolism and are associated with a need for increased oxygen during exercise. Researchers find that during moderate activity, individuals with low magnesium levels are likely to use more energy—and therefore to tire more quickly—than those with adequate levels. General fatigue and exhaustion may be signs of a magnesium deficiency. Blood tests for magnesium are often not accurate, so it’s important to include it as part of a high-quality daily multivitamin/mineral supplement.

Don’t allow chronic low levels of energy to cheat you of the enjoyment of life. Research shows that increasing the energy available to the cells helps the body operate at its optimum level. Your vitality is linked to having the right fuels for your cells.

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Understanding pH

Every food and beverage is classified as acid-forming or alkalizing based on the effect it has on the body after digestion. Each is measured on a pH scale of zero to fourteen, with zero being the most acidic and fourteen being the most alkaline. Ideally, the human blood pH should be slightly alkaline, between 7.35 and 7.45.

We consume considerably more acid-forming than alkalizing foods and beverages, including too much coffee, caffeine, soda, alcohol, processed and fried foods, high-fructose corn syrup, artificial sweeteners, and animal proteins, just to name a few. On top of our unhealthy food choices, we live in a world that keeps speeding up, which can lead to high levels of stress. Your body won’t allow your pH to become unbalanced. But, when it has to work overtime to maintain that balance, the trouble begins. Health problems related to an acid-forming diet and high levels of stress include acid reflux, irritable bowel syndrome, stomach discomfort, insomnia, headaches, fatigue, constipation, osteoporosis, inflammation, dry skin, cardiovascular damage, diabetes, thyroid dysfunction, and weight gain.

The Body’s Checks and Balances

One thing I find fascinating about the human body is its ability to fix itself through endless checks and balances. This is especially evident with pH. If the pH of the blood starts to become unbalanced in either direction by the smallest of margins, the body quickly brings it back into balance through a number of buffering systems. To compensate for an acid-forming diet and high levels of stress, the body uses alkaline-forming minerals such as calcium, magnesium, iodine, potassium, and sodium. These minerals work in the blood, lymphatic system, and extracellular and intracellular fluids to bind acids, which are then removed through the urine.

It sounds like the body has all the checks and balances in place to maintain a balanced blood pH, so what’s the big deal? If we abuse our bodies with poor food and beverage choices, with little or no exercise, and high levels of unhealthy stress, the body can only do so much before the effort starts to take its toll. Over time, important minerals become depleted, leading to myriad health problems.

pH and Your Health

Drugs for acid reflux are among the fastest-growing groups of medications in the U.S. These medications may help to relieve the discomfort, but are they truly fixing the problem? I have witnessed many who have completely done away with their acid-reflux medications by improving the quality of the foods they consume. By including more alkaline-forming foods in your diet, you give your body what it needs to heal itself, and acid reflux slowly disappears.

Other health problems may also be linked to an acid-forming diet. In the U.S., we have one of the highest intakes of calcium in the world, but still have poor bone health compared with other countries. If we are consuming enough calcium to keep our bones healthy, what seems to be the problem? One of the real culprits is our overconsumption of beverages that are acid-forming in the body, such as soda pop.

To give you an idea of how powerful some of these beverages can be, let’s do a simple experiment. You have a little rust on the bumper of your classic car, so you take a rag, pour some soda on it, add a little elbow grease, and off comes the rust! The ingredient that removes the rust is phosphoric acid. Drinking too much soda creates an acid environment in the body. As pH slowly begins to shift to the acid side, the body goes to work calling on its buffering systems to bring pH back to normal. Minerals (such as calcium) play a large role in the buffering process, so over time calcium may be leached from the body, causing weak bones. If soda can take rust off a car bumper, imagine how some of these acid-forming beverages can affect your bone health over time!

Another area of concern is thyroid problems, especially among women over age 50. One of the main functions of the thyroid gland is to control metabolism. If you have an under-producing thyroid gland, your metabolism can become sluggish and weight gain may follow. The mineral iodine helps to support the thyroid. Your iodine reserves, just like your calcium reserves, may become depleted over time if your pH is out of balance. This is one reason why diet soft drinks that contain zero calories may indirectly cause a person to gain weight. Most soda contains phosphoric acid, which increases acid in the body. Over time, valuable minerals are slowly leached out of the body, including iodine. If your body depletes your mineral reserves, your thyroid gland, along with the overall health of the entire body, begins to suffer.

What Causes Acidity?

Nothing causes the body to become acidic faster than excessive stress. Stress and negative emotions can trigger the hormones adrenaline and cortisol. These hormones accelerate acid levels throughout the body, which may lead to mineral loss.

Consuming more than 25 percent of your daily calories from protein may cause the body to become acidic. Also, consuming non-organic animal sources of protein may increase the acidity level in the body due to high levels of antibiotics fed to animals. The high acidity of antibiotics can result in the depletion of critical minerals. They can also damage the naturally occurring bacteria in the stomach that are essential for proper digestion and absorption of nutrients, which may then lead to digestive problems such as acid reflux and irritable bowel syndrome.

In addition to soda, coffee, energy drinks, and alcohol contain high levels of phosphoric acid. Foods such as processed cheese, ice cream, artificial sweeteners, fried foods, beef, cocoa, sugar, table salt, and cottage cheese also create high acid levels.

Creating Balance

To balance pH levels, consume alkalizing foods. Most fruits and vegetables have high alkaline levels and help maintain alkaline-acid balance. Sea vegetables such as sushi nori are extremely high in iodine and are highly alkaline. Oatmeal is one of the highest alkaline whole grains. Most healthy fats such as extra-virgin olive oil, are highly alkaline.
Cod liver oil, a healthy omega-3 fat, also has an alkalizing effect. Include it as part of a healthy diet to balance acid/alkaline levels.

Coffee is acidic, so try a healthier beverage choice such as green tea. Drinking mineral water with a slice of lemon is an excellent way to help balance pH. Non-dairy milk choices such as almond milk are alkaline options to the more acidic cow’s milk. Start slowly to improve the quality of your drink sources. Finally, take time for yourself. Get more sleep. Take regular vacations. Try to get a little down time every day. Taking deep, slow breaths for 30 to 60 seconds, spread out a few times over your day, can help reduce stress. These will all improve your health and the pH balance in your body.

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The top concerns for healthy aging range from heart failure and cardiac arrest to everyday functioning, both physically and mentally. And it doesn’t look like these savvy silver foxes are going to simply wait for the deteriorating effects of aging. When the forerunners of this generation first entered their 50s in the early 1990s, the nutritional supplement industry began to see a noticeable spike in product sales. That’s a healthy start—as long as they’re guided in the right direction.

Eating fish or supplementing with fish-derived omega-3 fatty acids to protect against disease isn’t news. In fact, many leading health organizations now recommend it as standard protocol, particularly for cardiovascular health. But with environmental and overfishing issues on the rise, it’s important to know that there is an alternative DHA source that’s both concentrated and sustainable: calamari, or squid oil.

Healthy Aging with Omega-3s

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3s vital for not only initial growth and development but also ongoing support for healthy aging and disease prevention. These essential fatty acids (EFAs) aren’t manufactured in the body, but are prevalent in the body and influence every cell. In many studies, DHA has been shown to work well in its partnership role with EPA in therapeutic applications for inflammatory diseases, depression, and overall health—due in part to balancing the pivotal ratio of omega-3 EFAs to omega-6 EFAs, which the standard American diet typically supplies in abundance.

DHA for Sustaining Health

Due to DHA’s more prominent role in initial “structure” support—particularly in the eye, brain, and nervous system—EPA was often regarded as more important for “function” support. Until recently, that is. DHA-specific research demonstrates that it may be more useful than EPA for therapeutic applications in treating or preventing conditions in three key areas of particular concern to an aging population:

1. Cardiovascular Health. The American Heart Association currently recommends a healthy daily intake of DHA and EPA for everyone—with or without diagnosed heart disease. But DHA may be even more heart smart when used alone or in a more concentrated ratio, according to an emerging school of thought and a growing body of research. Specifically, DHA has been shown to be more effective than EPA in improving circulation and HDL (“good”) cholesterol and lowering blood pressure, heart rate, platelet aggregation (clotting), blood vessel constriction, and triglycerides.

2. Eye Health. The retina is comprised of 30 to 60 percent DHA, which is a major component of the photo receptors in the macula necessary for functional vision, as well as the rods and cones that aid in color and light distinction. Age-related macular degeneration and retinitis pigmentosa (also influenced by heredity—it causes tunnel vision and night or total blindness) are associated with lower levels of DHA. Diets rich in omega-3s and DHA supplementation have been shown with varying rates of success to reverse, slow progression, prevent, or delay the onset of these disorders.

3. Brain Health. Estimates suggest that DHA makes up a large portion of the lipids contained in healthy brain tissue and is particularly concentrated in the area related
to complex thinking. Low DHA levels or DHA-poor diets have been associated with age-related cognitive and memory decline, attention deficit disorder (ADD) and attention deficit hyperactivity disorder (ADHD), dementia, and Alzheimer’s disease. Adequate DHA levels and DHA supplementation appear to protect against functional disabilities associated with these neurological conditions associated with aging.

A Sustainable DHA Source

As more of us turn to natural ways to stay healthy as we get older, there are increasing concerns that our oceans are becoming overharvested to meet the food and supplement demands of a growing population. Responsible supplement ingredient manufacturers as well as health-conscious customers are increasingly looking to support sustainable practices that won’t detrimentally impact the needs of future generations.

An exciting new source of DHA leaves a lighter planetary “footprint” by using only the byproducts of calamari for food production that would normally go to waste. This source is calamari oil. Made from highly sustainable species of calamari, this oil is naturally rich in DHA. These species of calamari are caught and harvested for food, and are considered a delicacy in many parts of the world. Commercially harvested calamari species have a shorter lifespan and reproduce quickly and abundantly. When being harvested, only the mature are used, not the young. In addition, calamari naturally contains a higher ratio of DHA, which makes it an ideal source for concentrated DHA. This means even less food waste from calamari is required for targeted heath support, which helps keep the oceans healthy, too.

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What Is D?

A fat-soluble vitamin with properties of both a vitamin and a hormone, D is necessary for growth and is particularly important for normal development of bones and teeth in children. It’s required for the absorption and utilization of calcium and protects against muscle weakness. D enhances immunity and is necessary for normal thyroid function and blood clotting. There are several different forms of vitamin D. D2 (ergocalciferol) comes from food sources. D3 (cholecalciferol) is considered the natural and most active form of D. It’s synthesized in the skin in response to the sun’s ultraviolet (UV) rays and converted to a biologically active form, calcitriol, by the liver and kidneys. D5 is the synthetic form of vitamin D.

Heart Health

Vitamin D is necessary for regulating the heartbeat, and new research finds that it may also be involved in preventing coronary artery disease. In a study of more than 18,000 healthy men aged 40 to 75, investigators found that those deficient in D were at a greater risk for heart attack than men whose D levels were sufficient. This relationship remained significant even after adjusting for factors known to be associated with heart disease, including family history of heart attack, body mass index, alcohol consumption, physical activity, a history of diabetes, ethnicity, omega-3 levels, and triglyceride levels. “Vitamin D deficiency has been related to an increasing number of conditions and to total mortality,” says lead researcher Edward Giovannucci, MD, ScD. “These results further support an important role for vitamin D in myocardial infarction [heart attack] risk.”

D and Cancer

The link between vitamin D and cancer protection dates back nearly 70 years, and supportive evidence just keeps growing. New research suggests that D3 may link with a specific gene that releases an antioxidant enzyme to protect DNA from damage. When healthy prostate cells and prostate cancer cells were subjected to oxidative stress, researchers found that D induced the antioxidant enzyme in the healthy cells. “If you reduce DNA damage, you reduce the risk of cancer and aging,” says lead researcher Yi-Fen Lee, PhD. “Our findings reflect what we see in those studies [suggesting beneficial properties of D] and demonstrate that vitamin D not only can be used as a therapy for prostate cancer, it can prevent prostate cancer from happening.”

In a four-year study, researchers found that improving calcium and vitamin D status, but not calcium status alone, significantly reduced cancer risk in more than 1,000 postmenopausal women. However, the American Cancer Society critiqued the study, stating that cancer takes longer to develop than the four years of the clinical trial and that D was not proven to actually “prevent” cancer. “Frankly, I wouldn’t care whether vitamin D simply impaired the promotion of a latent cancer to one that could be diagnosed, or whether it prevented cancer entirely,” says Reinhold Vieth, PhD, a professor of nutritional sciences and pathobiology at the University of Toronto. “Either way I’d come out a winner with vitamin D.”

More on Healthy Bones

Calcium and vitamin D are the dynamic duo of bone health, and they may also help reduce the risk of stress fractures during exercise. In a study of more than 14,000 women in basic training, those who received daily calcium and vitamin D supplementation experienced 20 percent fewer stress fractures than their counterparts who did not receive supplements. Stress fractures are one of the most common overuse injuries seen in the U.S. military, and they’re more common in women. This injury is also a common problem for many athletes.

How Much Is Enough?

The adequate intake for vitamin D is currently 200 IU per day for children and adults up to 50, but studies show that most of us aren’t getting enough and experts call for an increase. A recent study at Boston Children’s Hospital found that, in a group of 380 healthy infants and toddlers, 40 percent had low blood levels of vitamin D and 12 percent of those were D deficient. Some experts recommend multiplying D levels by 10—from 200 IU to 2,000 IU—for children’s long-term health.

“Our research reveals that vitamin D, at doses equivalent to 2,000 IU a day, is not only safe for adolescents but it is actually necessary for achieving desirable vitamin D levels,” says researcher Ghada El-Haff Fuleihan, MD. A simple lab test can detect vitamin D levels. Talk to your doctor to determine whether you’re deficient and to establish your optimal amount.

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Did you know that children are far more vulnerable to common household hazards than adults? Pound for pound, kids eat, drink, and breathe much more than adults and so are exposed to proportionately more of any contaminants that our food, beverages, or air may contain. Children also live and play at ground level where many pollutants tend to settle. Because their bodies have yet to fully develop defenses against them, creating a safe, healthy environment for them to grow up in means taking extra precautions.

* Use cleaning products made from natural, nontoxic, plant-derived, biodegradable ingredients and essential oils, which won’t leave behind harmful chemical residues or pollute indoor air.

* Choose natural cosmetic and personal care products, and avoid synthetic scents and perfumes.

* Avoid arts and crafts supplies that give off fumes, like many permanent ink markers, rubber cement, glues, and paints.

* Don’t use pesticides or chemical flea and tick preparations for pets, including flea collars, shampoos, and treatments.

* Be wary of soft, flexible plastic and vinyl toys, and polymer clay products. These often contain toxic chemicals called phthalates, which leach out of things that contain them. Before buying these kinds of items, make sure they’re phthalate-free.

* Let fresh air into your home regularly. A good, healthy air exchange is the best way to rinse out indoor air pollution. When weather permits, let kids sleep with open windows.

* Store food and pack lunches in #1, #2, #4, or #5 plastic containers, which are less likely to leach chemicals. Never use plastic of any kind in a microwave oven, even plastics that claim to be “microwave safe.”

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The Not-So-Ideal Diet

The ideal diet would require us to buy fresh produce every day, prepare the meal ourselves, and eat it slowly to maximize digestion and assimilation of nutrients. But processing, storing, and even cooking can impact the vitamin and nutrient content. Chemical fertilizers, pesticides, and soil conditions can also adversely affect our food. Finally, think about how many cars you see lined up during meal times at the fast food drive-up window. We know today’s diet is not ideal.

Research suggests that even people who consume a nutritious diet still fall short on intake levels of key nutrients at the end of the day. Most of us do not meet the Recommended Daily Allowances (RDAs) of many vitamins and minerals—and those RDAs are based on amounts needed to prevent deficiency diseases, not on amounts needed to maintain optimal health.

A multivitamin/mineral can help fill in any nutritional gaps from a less-than-perfect diet. Having optimal levels of certain micronutrients is known to reduce the risk for and the severity of chronic diseases and to optimize immune function.

Important for Kids

A daily multi can help to ensure the health of future generations, too. Case in point: the well-known connection between adequate folic acid and a reduced risk of birth defects such as spina bifida. Studies show that some school-aged children who take multivitamins perform better on IQ tests than children who do not take multis! Children need vitamin E and B vitamins for brain and nervous system development, vitamin D and minerals for healthy bones and muscles, and antioxidants to help strengthen their immune function.

Choosing A Multi

There are a number of factors to consider when choosing a multinutrient formula. Thousands of published studies support the link between adequate vitamin/mineral intake and reduced risk of disease. The difficulty is knowing which nutrients are most important and how much of each nutrient to take. Let a multivitamin/mineral do the work for you.

A good multi will contain at least 100 percent of the RDA for most nutrients. Make sure the vitamin E is natural source, not synthetic. (Hint: synthetic vitamin E will be listed as dl-alpha tocopherol.) Choose a multi formulated for your particular needs.

For example, prenatal vitamins will contain more folic acid. Children’s formulas will have just the right amount of the nutrients kids need most and are available in chewable varieties.

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Q: What is chelation?

A: To explain chelation (pronounced “key-LAY- shun”), it’s important to start by talking about bioavailability. Bioavailability is an important concept in mineral nutrition. It is the measure of how much of an orally consumed nutrient is absorbed and thus available for the body to use. All of the nutrition we take in must be available to our various systems for growth, maintenance of body tissues, reproduction, and other performance factors. No matter how high the nutrient levels or how well formulated the product, if it’s not available, then you’re wasting money and effort.

The body doesn’t use inorganic minerals efficiently because it must convert them into an absorbable form. When minerals such as zinc, manganese, magnesium, copper, iron, calcium, and others become surrounded by and bonded to amino acids in a stable form, this is referred to as chelation. Chelation is a natural means for the body to transport minerals across the intestinal wall as part of digestion. Naturally chelated minerals, such as the iron and zinc found in meat, are absorbed efficiently. Ideally, supplemental minerals—whether in fortified foods or dietary supplements—should be in a chelated state.

Q: Why are the minerals bound to amino acids?

A:The body is very efficient at absorbing amino acids, which are the building blocks of protein. Chelating minerals to amino acids allows this mineral form to be more easily transported across the intestinal lining into the bloodstream.

Q: Are there any nutritional benefits specific to chelated minerals versus nonchelated minerals?

A:Yes. Clinical research on Albion chelates has shown their safety and efficacy for a number of health conditions, including iron-deficiency anemia, prostate health, and diabetes. In a number of studies, Albion chelated minerals were significantly more effective than nonchelated forms.

Q: What should a consumer look for when choosing a chelated mineral?

A: There are many products on the market that are reported to be chelates. Some are only mixtures of minerals and proteins that don’t fit into the definition of true amino acid chelates. These lose integrity during digestion, becoming unstable and compromising availability. When you’re looking for available minerals, look for Albion chelates. We guarantee purity and stability. Albion chelated minerals provide chelated mineral forms that are structurally identical to chelates found in nature.

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