Season meals with ginger and turmeric as often as possible These spices have anti-inflammatory properties. You can add fresh ginger to soups, salads, veggies, entrees. Be careful if you’re taking blood thinning medications. Get more omega-3s from: wild Alaskan salmon and other cold-water fish; freshly ground flaxseed; omega-3-fortified eggs; and walnuts. 5-9 daily servings of fresh fruits and veggies from across the color spectrum Pineapple contains bromelain, an anti-inflammatory compound. Bromelain suppresses inflammation and pain and minimizes swelling. Selenium reduces swelling and helps keep delicate joint tissue healthy. More selenium-rich foods: Brazil Nuts Eggs Fish Lamb Oatmeal Pumpkinseeds Mushrooms Salmon Shrimp Snapper Sunflower Seeds Tuna Turkey Vitamin K found in lettuce, spinach, chard, cabbage, broccoli, collard greens, turnip greens, parsley, cauliflower, kidney beans Vitamin K helps build and repair joint tissue. People with K-rich diets are much less likely to develop arthritis in their knees and hands Because the body cannot store vitamin K for long periods of time or in large doses, benefits are best obtained through food Try to have 1 cup of spinach at least 3 times a week Vitamin K is fat-soluble, so eat your greens with a little olive oil to help absorb the nutrient Cloves help arthritis pain. Try to get ½ teaspoon a day. Saute 1 cup finely chopped fresh parsley, 1 clove crushed garlic, 1 teaspoon salt, 1 teaspoon pepper, 1 teaspoon cloves in 1 tablespoon olive oil. After 3 minutes, add 4 cups shredded leafy greens (rhubarb chard), and fry until soft and tender, about 5 minutes. Serve hot with chicken or fish. Eat: Asparagus Brown rice Cauliflower Eggs Fish – particularly all oily fish: salmon, mackerel, sardines (canned sardines) and herring Fresh vegetables Garlic Green leafy vegetables Liver Lots of ginger and turmeric Non-acidic fresh fruits Oat Bran Oatmeal Onions Whole grains

Vitamin D3 - Vitamin D is necessary for keeping cartilage healthy and strong. A daily dose of at 2000 IU D3 can cut your risk of OA dramatically and slow its progression. If you're under 60, take 2,000 IU per day. If you're 60 or over, take 5,000 IU per day of vitamin D3. If you're under 50, take at least 2,000 IU per day. If you're 50 or over, take at least 5,000 IU per day of vitamin D3. Always take your vitamin D with a fat-containing meal to ensure absorption. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency 800-1600 mg Sam-e daily – always take on empty stomach (take with large doses of B Vitamins). I read that a 1200 mg daily dose of this amino acid controls pain and improves function as effectively as Celebrex. A good Fish Oil - 10 grams daily – choose a high-quality oil, such as Carlson's that contains at lest 200 mg of the omega-3 fatty acids EPA and DHA in every 1-gram capsule. Diets which are higher in fish oils (omega-3's) result in reduced inflammation CAVEAT: DO NOT TAKE FISH OILS IF YOU ARE ON ANY BLOOD THINNER. OR WITHIN 2 WEEKS OF ANY PLANNED SURGERY. OR IF YOUR DOCTOR ADVISES YOU NOT TO TAKE. Willow Bark – 400 mg daily of the herbal cousin of aspirin cuts OA pain dramatically. Twice as effective as Motrin! 640 mg Strontium significantly reduces back pain by building bone density and even prevents arthritic progression Evening Primrose Oil (GLA) help relieve arthritis symptoms Take it on a full stomach in 2 divided doses, equally spaced during the day. Take up to 500 mg EPO 2-3 times daily or 2000 mg total daily Avoid doses of GLA greater than 3,000 mg per day. High levels may increase inflammation in the body. Expect to wait up to 8 weeks to see results. Don’t use GLA if you take an antiseizure Rx. People taking blood thinning medications should not take omega-6 fatty acid supplements without consulting a health care provider. Omega-6 and omega-3 fatty acids may increase the risk of bleeding. Try to avoid iron supplements Take 200-1000 mcg Vitamin K daily Vitamin K helps build and repair joint tissue. People with K-rich diets are much less likely to develop arthritis in their knees and hands Vitamin K can be safely taken at doses greater than 1 mg per day DO NOT TAKE VITAMIN K IF YOU ARE TAKING COUMADIN. ONLY IN THIS SETTING WILL IT CAUSE A PROBLEM AS IT INTERFERES WITH THIS DRUG'S ACTIONS. You do not increase clotting risk with these doses of K unless you are taking Coumadin. Which most of us are not. High doses of K - 5 mg per day for four years -- has been studied without any increased risk of clotting or toxicity.

Pain is often a loud voice shouting that you have an inflammation that needs to be addressed. When any condition ends in “itis” it means that inflammation is present. SUPPLEMENTS Glucosamine sulfate - a safe, natural anti-inflammatory supplement that has no side effects. Most studies show that 500 mg taken three times a day is sufficient. Be patient. It could take two or three months before you feel a difference. Some people take glucosamine sulfate alone; others take it with chondroitin sulfate. These nutrients do help – especially glucosamine sulfate. Cetyl Myristoleate (CM) is a fatty acid, found naturally in our joints, that helps regulate inflammation and pain from arthritis. CM not only prevents arthritis, but relieves its pain and symptoms as well. CM is simply a fatty acid that lubricates joints and reduces inflammation. It’s found in fish oils, coconut oil, and other foods. CM-Plus from Longevity Science Myristin fro EHP Products Boswellia – 300-750 mg 3 times daily with food. Look for a formula standardized to 60 percent boswellic acids. Boswellia has been clinically proven to have strong anti-inflammatory effects. It’s known to reduce congestion and heat in the joints. Too much calcium and not enough magnesium contributes to arthritis. It causes stiffness, because calcium causes muscles to contract. Unabsorbed calcium doesn’t just “go away. “ It gets stored in joints and becomes arthritis, or in arteries where it contributes to heart problems. If you have arthritis, don’t overdo calcium either in supplements or in your diet. If you have arthritis, don’t overdo calcium either in supplements or in your diet. Magnesium, on the other hand, causes muscles to relax. Most supplements already contain more calcium than magnesium. When you take additional calcium supplementation, you upset the calcium/magnesium balance even more. This causes more contraction than relaxation. Magnesium helps calcium get into your bones. Take equal amounts of calcium and magnesium, or, ideally, twice as much magnesium as calcium. For most people on a healthy diet, 500 mg of each supplement should be enough. You’ll get more calcium and magnesium in your diet from whole grains, beans, nuts, seeds, and dark green leafy vegetables. 400-1200 mg daily of Magnesium is helpful but use according to bowel tolerance. Your body knows how much magnesium you can tolerate from bowel tolerance – take as much magnesium as your bowels can tolerate If you can, add 100 mg of magnesium to your nutritional supplements, and increase it by 100 mg every few days until your stools are soft, but not uncomfortably loose. Take in divided doses and with meals to ensure optimal absorption – preferably more at night Some say to not take magnesium with calcium - I think that that is preferable. Calcium, magnesium, and many other minerals are best absorbed when they are bound to an acidic carrier such as citrate, aspartate, picolinate, or amino acid chelate. Minerals need an acidic base to break down and get used. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good. Avoid magnesium carbonate, oxide, sulfate, and gluconate. They are poorly absorbed (and the cheapest and most common forms found in supplements). Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision.

Thank you for mentioning my open mind. You're sweet. I try ... don't always succeed. ;) I never, ever kissed my kids on the mouth. In fact, it is one of my biggest pet peeves and grosses me out to the nth degree. I know a dad who kisses his 11-year-old daughter on the mouth. :glare: I never shared spoons, etc. with either child. Dd has always been more prone genetically to having problem teeth. Had we not allowed her to feed at night OR had we wiped her gums right after OR had her drink some water, we were told, and I fully believe, that she wouldn't have had baby bottle teeth. Ds, not.

:D :party: :D

Me too. I'm always the last person to ever know what's going on.

I do have to say that I personally would only consider Retinol as a truly last resort. I know that it's not at all good for the liver and can lead to health problems further on down the line. :glare: No product is going to be as good as a healthy diet with lots of healthy fats, water, etc.

This thread has lots of great info. Let me know if you need more tips. :)

SUPPLEMENTS Evening Primrose Oil – 1000 mg – 3 times daily – good healer for skin. Contains linoleic acid, which is needed by the skin. Lutein helps maintain youthful skin and prevents and treats crow’s feet – has been found to improve skin hydration by 60 percent and elasticity by 20 percent – when 10 mg daily supplement is taken. Try Twinlab OcuGuard Plus which helps vision and skin. Lutein is a caretonoid antioxidant and is found in spinach, carrots, corn, kale, and broccoli Vitamin C Vitamin E (use d-alpha NOT dl-alpha) for wrinkle protection.

There was a thread here a while back that was very, very interesting about aging. I guess that those who are underweight - like my dh and my mom - are lucky in that they don't have a problem with weight, like most of us do, but then they usually have far more wrinkles. SLEEP ON BACK IF YOU CAN OR WITH A SILK OR SATIN PILLOWCASE I’m never able to sleep on my back. I got a satin pillowcase, which, apparently helps with hair loss and facial creases. EYE CREAMS I love that Paula’s Choice line of products can be used for the eyes also. Don't bother with Strivectin. SCAM. RETINOL I have not yet used Retinol, but may as I get older. I know that it helps to fade age spots and you can use it on your hands, lower forearms, and even your decolletage. I have read that every woman over 40 should consider Retinol. I may wait until I’m 45 or 50. I’ll see. Retinol, retinol, retinol. That is the only medical proven cream that will stimulate collagen growth. Let me say it again, retinol. Everything else is smoke and mirrors. There isn't anything on the market that compares. Don't bother with Strivectin. It doesn't work and is ridiculously expensive. Retinol is the only real proven topical cream that reduces fine lines. Retinol is like taking a whip to an old horse; it goads your skin into making fresh new collagen. I have not read much good about the OTC retinols, and the studies that show real improvement all are based on prescription strength Retin As. Tretinoin is the generic of Retin A. Retin A can be drying because it comes in a base that is made for teenaged acne not old aging ladies. Renova is Retin A in a less drying base, but the active ingredient is exactly the same as Retin A. This from a very trusted friend who swears by the stuff. “Despite Madison Avenue and heavy marketing, no cream has ever been proven to reverse skin aging except retinol. Retinol is the magic bullet. I know that you need a prescription. I know it isn't cheap. But it works. We women pour billions of dollars into buying creams and potions that don't work, but then we balk at actually paying the money for something that does. Retinol works if your skin can tolerate it. Some people cannot tolerate it because it is too drying. You have to give is several weeks and the first 2-4 weeks you will look like h-e-double hockey sticks from the redness, peeling, and extreme dryness. Don’t get Retinol in your eyes! Make sure that you only apply about a pea-sized amount to the entire face. Wash face and dry and allow full 20-30 minutes before applying. Use no other products on face at night but use full-strength serums and moisturizers during the day. For the first two weeks, apply every third night. If your skin isn't irritated, ramp up to every other night for two weeks. Not dry or flaky? Go for it every night. This will greatly reduce retinoid effect. If you ease in, you can avoid a rough transition. I use 0.1% and you also can get 0.025%.” Most people get irritation from improper use.” Retinol should not be used if you are considering pregnancy or are pregnant. DO NOT FORGET TO USE SUNSCREEN if you use Retinol! First, your skin is rendered super-sensitive to the sun and second, those age spots will come roaring back. Don't use a retinoid if you are pregnant or breastfeeding. Don’t use a retinol for several days before a waxing treatment. Here are two sites that talk about retinol: http://www.retinolskincare.org/ http://www.mothernature.com/Library/Bookshelf/Books/10/26.cfm

This is a great book. I don't have it, but have looked at it many times. I have her other book. Paula's other book is great also.

YOGA, REGULAR EXERCISE, LIFESTYLE Spend 20 minutes a day doing something that helps you unwind – stretching, napping, knitting, praying, or reading. Sleep well I try (but don't always succeed) to do some form of exercise every day. Regular exercise, particularly yoga, improves blood circulation to skin, feeds skin cells, and makes the skin glow. Yoga improves skin’s elasticity, strength, and firmness. It’s also great for hair health. SKIN CARE I get facials about once every 4-6 weeks. They’re much cheaper here. ;) I love Paula's Choice of skin care products. http://www.cosmeticscop.com/ The most important factor with skin care is daily maintenance. You need to cleanse and moisturize every morning and every night, without fail. Not that I always do. I'm often too tired. But I know that I should. Give your neck and décolletage the same treatment as your face. Change even one thing in your skin care regimen every 6-12 months to jump start more impressive improvements in skin tone and texture. Otherwise your skin goes into a sort of maintenance mode. EXFOLIATION Wrinkles aren't typically what make a woman look old, but loss of something called "brightness". Cellular build-up and clogged and enlarged pores can make skin look dim and dull. Nothing beats having facials, but if you can't afford them, you can do so at home. Before thinking about make-up, if you can afford to see a really good aesthetician for as long as your budget allows and as often as your budget allows, you would benefit profoundly. One of the keys to keeping skin young is regular and gentle exfoliation. I love Exfolia Cloth from amazon or chinaberry.com I also love Paula’s Choice BHA Gels. The purpose of these acids is to remove the dead cell layers which cause loss of skin brightness. They contain salicylic acid which helps with pore problems. I only use them at night, however. Always be more gentle than you think you need to be! Exfoliating scrubs used twice a week will help with blackheads and increase brightness. If you use one of the scrubs, the particles should be smooth and feel like sugar in your hand. If they are too big or rough, they can tear skin. Go for a gentle product with a manufactured exfoliant - like micro beads - versus a natural exfoliant like seeds or pits because the rough edges can actually cause little scratches on your skin and cause more damage in the long run than help. This is one time natural is not necessarily better! Use only your ring finger to massage a manual exfoliant on your face as it has the lightest touch - even though it feels so good to REALLY scrub! Always be more gentle than you think you need to be! Always err on the side of babying your skin. I really like: Mary Kay Time Wise Microdermabrasion– the entire Mary Kay line is said to be good Biore strips are helpful for cleaning pores I have heard good things about the following, although I haven’t tried any of them yet. Sephora Microdelivery Peel Neutrogena’s At Home Microdermabrasion System Olay Daily Facials Clarity Scrub pHisoderm pH2O Anytime Nurturing Scrub with Gentle Microbeads With Clarins' Bright Plus HP Brightening Peel, $42 at Sephora and Sephora.com, you really see immediate results. You put this peel on with a cotton pad and never have to take it off, and it really perks up your skin fast. You can really see it work, too - if you do one side of your face and not the other, you can actually see how much brighter your face looks! The older we get, the brighter we want our skin to look. We want less age spots, less discoloration and less unevenness, and this peel is a great extra little boost that you can give to your skin every few days. The G.M. Collin line might very well be worth a try. I am in no way saying don't try it. If you have the budget and you'd like to give it a try, maybe you should. I remember in my training, it was really and truly loved. In fact, you've motivated me to look into it again as a possibility for myself. :D

NUTRITION Fruits and Veggies Try to have at least 1/2 of each meal be veggies and/or fruit. I try (but definitely don't always succeed) to juice veggies and have one juice a day. My parents do this daily. I do this for my dh every day also. Consume 5-7 Servings of Fresh Fruits and Vegetables a Day. One of the most conspicuous things about the diets of the five longest-lived populations is that they all include large amounts of fresh fruits and vegetables. The most important anti-aging aspect of fruits and veggies is their high levels of antioxidants. As well as host of other benefits, antioxidants protect tissues from cross-linking, a process that causes arteries to stiffen and skin to wrinkle. To test your cross-linking, put your hand flat on a table surface. Take a pinch of skin from the back of your hand and pull it upward. If it springs back, your cross-linking damage is minimal. The longer it stays raised, the more cross-linking damage you have. The amount of antioxidants that you maintain in your body is directly proportional to how long you will live. You could say that one of the commonest causes of aging is a fruit and vegetable deficiency. Another benefit of fruits and veggies is the high-fiber content. Fiber improves digestion and ensures skin-damaging toxins are flushed from the body. Try to eat 2 carrots daily. Carrots keep your skin smooth. They’re rich in carotenoids - antioxidants proven to reduce damage caused by UV rays and even protect skin from future sun exposure Spinach and other dark green leafy veggies slow down the aging process. Red Peppers are rich in Vitamin C – reduces wrinkling and dryness of the skin. Figs are good for the skin Yogurt and Protein I try to eat at least 1 cup of plain yogurt every day. Yogurt seems to have a direct impact on skin health. I always notice a difference. Include protein at every meal. Protein provides the essential amino acids that the body uses to repair and regenerate the cells for maintaining skin’s tone and elasticity. The body can’t store protein for future use, so it’s important to consume lean protein at each meal – poultry, eggs, and low-fat dairy products. But do try to limit cow's milk. Limit other dairy products and meats. Cinnamon 1-2 tsp cinnamon daily is loaded w/manganese and helps skin look more radiant and younger Healthy Fats and Omega 3s Eat plenty of fish, nuts, seeds, and olive oil – these healthy fats are all necessary for radiant, supple skin. Again, I LOVE Carlson's Fish Oil - has a ton of health benefits and I'm convinced that it helps the skin. Sunflower Seeds are rich in vitamin E, an antioxidant that helps prevent sun damage. Try sprinkling them on your salad. Refined Sugar, Highly Processed, and Fried Foods Limit these as much as possible. Sugar triggers the formation of free radicals, which damage the skin’s supportive collagen strands. Sugar has been shown to be directly related to aging and wrinkles.

Paula's Choice - I love her stuff as do many here. Sorry that my tips are not as organized as I would like them to be. Still a work in progress. ;) 3 Keys to Slow Down Aging in All Your Body’s Cells: • Exercise for half an hour a day - The bodyblues.com site recommends 20 minutes of outdoor brisk walking 5 days a week. I figure this is preferable to most other forms of exercise, if not, 30 minutes of whatever I can do - rebounding/swimming/weights/whatever that gets me moving. I love the idea of 30 minutes! At least 20 minutes of it should be spent in any activity that leaves you breathless. This will help you live longer and function better physically and cognitively as you get older. You will lessen your chance of heart disease, cancer, neurological disease, and infections. It will keep your immune system young. • Eat a diet rich in fruits, vegetables, and whole grains (and low in fat and refined sugar) Much of beauty is being healthy. No beauty regime will mask poor health forever. Exercising and drinking water are two basics that will serve everyone. • Spend an hour a day taking part in stress-reducing activities, such as yoga or meditation - I figure that I spend about 30 minutes a day praying and reading holy scripture. That's my quiet time. I love it and need it. The other 30 minutes can be spent doing yoga and other stretching. I usually have no problem fitting that in, since I love it so much. Yoga is really good for aging skin. SUN Stay out of the sun. This is probably the #1 beauty tip. Wear sunscreen and remember to apply it to your hands! You can always tell a woman’s age by looking at her hands. The hands never lie. Wear a wide-brimmed hat. Forget tanning as the path to beautiful skin color. Strong circulation from a healthy heart and lungs mean more blood flow to the face. Diets high in carotenoids – antioxidants found in colorful fruits, vegetables, certain fish and poultry – make skin appear more golden and, therefore healthier. WATER Drinking water is probably the #2 beauty tip. Poorly hydrated skin isn't going to look good under any foundation. Drink 1 glass of water after each time that I go to the bathroom. I stop drinking water at around 6 or 7 PM. I also don't drink much right before leaving the house. Most public bathrooms here leave much to be desired. Ideally, your urine should be clear. :D

I'll do my best to include as much info as I can. :) More essential fatty acids, more healthy fats - a good fish oil every day, such as Carlson's. You can get most or all of your supplements at vitacost.com and at amazon - great prices and reviews More nuts, etc. I'll give you more details further on. Highly likely, but not always. You're not judging her. You're the consumer and you have every right to make your own decision. :) :iagree: I haven't yet had time to read what Paula says, and am eager to. I agree with LizzyBee that although Paula is great and her own products are outstanding (btw, she really doesn't push her own product line), her word is not the end-all and be-all. :D More info to follow. Please be patient and bear with me. I may need to head out the door soon.

Jean, a few years ago, when his symptoms first started, he took all sorts of tests for parasites, etc. Nothing. Over the course of time, whenever I would read about candida, I suspected that he had it. But then again, so many do, and so I didn't put much stock into it. Several months ago, he got very sick with a really bad cold/flu/whatever, and a stupid doctor put him on a very, very strong course of antibiotics. He swears he will never go on those again. That really did it, we think. He takes the special candida spit test most mornings. He is getting better, much better. But he still has quite a way to go. The candida diet is great for those who need or want to lose weight, but not so nice for those who really don't need to lose any weight at all. :confused: Thank you so much everyone for caring and helping out. :grouphug: Christina, he just started the GSE and feels that it's really effective. Thank you for that.

This is so interesting. Back in the mid-80s, I trained as a beautician/esthetician (whatever you want to call it) in the U.K. Our school and its salons used this product. I had completely forgotten all about it until I saw this thread. :) Yes, it's a good product line. Don't know if it's the best. Don't know if you really need it. If you're on a budget, and who isn't these days :confused:, you don't need to spend all that. Diet is far, far more important. Diet, certain supplements, lots of water, and you don't need products that are so expensive. Are you underweight, if you don't mind my asking? If you need specific tips on slowing down the skin's aging process, I have lots to share. You can also do a search here. But I no longer really believe in any one product doing any amazing amount of magic. I do love Paula's Choice, however. But she's not so pricey. There are great books such as "Don't Go to the Cosmetics Counter Without Me". Then again, this line is French, and I have to say that the French really are good with skin care products ... sorry to make it all the more confusing. My final thoughts: 1. Diet and the right supplements and lots of water - first and foremost 2. Try it out if your budget allows. It might be good and well worth it. Or, possibly try out Paula's Choice and/or whatever others recommend here. I know that Mary Kay is also great.

Dh and I are huge Dickens fans. Dh's favorite is A Tale of Two Cities. He's read far more Dickens than I have. We recommend them all. :) But to start off on Dickens, I always recommend the following two in this order: A Christmas Carol Oliver Twist Then ... A Tale of Two Cities, followed by any others that appeal to you. We LOVE Nicholas Nickelby. The BBC/A&E version DVDs are superb. Absolutely brilliant. :D

http://www.google.com/ how nice after we've just been reading about Houdini. :)

It's very true that not all Indians are liars. It's the same with stereotypes about any culture. I, for example, have horrible experiences with every single Nigerian that I've met. Eventually, something happens ... But I'm 100% sure that there are good and honest ones out there. I just haven't met them yet. I do believe, however, sadly, very sadly, that certain traits (positive and negative ones) are more common in some cultures. This is after living on this planet for 43 years and having lived in 4 different countries. I know that 4 countries doesn't sound like much compared to many here ;). Middle Easterners, for example, often lie like there's no tomorrow. Anything to save face. Bribing, etc. - all that comes very easily to them. I love the book "The Geography of Bliss". Doesn't talk about lying per se, but about different cultures in a very enlightening and rather humorous way. Yes, unfortunately, oftentimes, the wealthiest ones tend to be the most tight-fisted. I've seen it all. BTDT. I've seen it especially amongst Indians. It's very hard to deal with, I know. :grouphug: I often joke that it's no coincidence that they're so wealthy ;). :iagree:

Zinc is an antioxidant mineral that is essential for: Ovulation – deficiencies have been linked to spontaneous abortion and toxemia in pregnancy Enhances the action of vitamin D in preventing osteoporosis Useful in fighting off colds and the flu Women with PMS are low in zinc, and its deficiency may lower production of the hormone progesterone Helping curb sugar cravings and blood sugar imbalances - As an insulin potentiator, zinc is useful in managing Type 2 diabetes. Aiding digestion Protecting the body from stress Rejuvenating the powerhouse of the immune system, the thymus Helps to halt and reverse cataract growth 25-50 mg per day DO NOT TAKE MORE THAN 100 mg Use zinc gluconate lozenges or OptiZinc for best absorption Wheat germ, oysters, pumpkinseeds, chicken breast, eggs Zinc is required by the brain in order to produce GABA, a compound that eases anxiety and irritability. Zinc is found in oysters, crab, turkey, lentils, barley, yogurt, and pumpkinseeds. Without sufficient zinc, some antioxidants can’t respond and function normally. Zinc is often low as we age because of reduced intake and absorption. Zinc is a mineral essential to the very metabolic processes required for mercury elimination. L-OptiZinc is a patented form of bio-available zinc – bio-available means best absorbed

Vitamin E Keeps the heart young and improves heart function by protecting blood vessels from oxidized cholesterol and keeping blood fluid Acts as an antioxidant that helps to lower LDL ("bad") cholesterol levels Helps prevent blood platelets from clumping together Lowers fibrinogen - a protein that is part of our blood’s clotting system and viscosity - People with higher fibrinogen had the most damage from stroke. High levels of fibrinogen often contribute to dangerous blood clots that lead to heart attacks and stroke, as well as varicose veins and deep vein thrombosis (DVT) Thins your blood – keeping your blood from sticking to artery walls Protects against many cancers, but especially those along the digestive tract, significantly lowers the risk of prostate cancer, as well as cancers of the colon, mouth, and throat Protects breast tissue against fibrocystic breasts Reduces mood swings, anxiety, and menstrual pain May increase estrogen production and reestablish healthy menstrual cycles Protects the eyes from the damage of free radicals Promotes healthy skin - can combat the photoaging that leads to wrinkles, smoothing out fine lines, helps to reduce the sun’s harmful effects, and helps combat collagen breakdown You can even break open a 400 IU capsule of natural vitamin E to smooth gently onto any lines or scars on your face. Especially effective at preventing Alzheimer’s by up to 67% ---- This vitamin does its best work when combined with other nutrients. Vitamins E, C, beta-carotene, and selenium appear to work as a team. Consumption of vitamin-E rich foods is associated with a lower risk for cancers of the colon, stomach, mouth, throat, esophagus, liver, and breast. Take 400 IU of vitamin E a day. Take d-alpha, NOT dl-alpha Vitamin E is most effective when taken with selenium. Vitamin E is usually deficient in even well-balanced diets. Some recommend up to 800 IUs daily – but most suggest 400 IU If you’re taking as much as 400 IU a day, you may want to stop taking it before surgery. If your multi contains 400 IU, ask the anesthetist or your doctor if this amount is safe for you to continue right up until surgery. The PDR for Nutritional Supplements suggests that people who are already on blood thinning medications should not take much more than 100 IU of vitamin E a day. Consumption of vitamin-E rich foods is associated with a lower risk for cancers of the colon, stomach, mouth, throat, esophagus, liver, and breast. Avocados, olive oil, almonds, nuts, and sunflower seeds are high in vitamin E.

D3 If you're under 50, take at least 2,000 IU per day. If you're 50 or over, take at least 5,000 IU per day of vitamin D3. Always take your vitamin D with a fat-containing meal to ensure absorption. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency Don't be concerned that 2,000-5,000 IU will give you too much. With exposure to sunlight in the summer, the body can generate between 10,000 IU and 20,000 IU of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily. To this day, medical textbooks mention the risk of vitamin D toxicity. Yet, the scientific literature suggests that toxicity occurs only with very large intakes of vitamin D over prolonged periods (more than 10,000 IUs daily for longer than 6 months). Except in people with disorders known as granulomatosis (such as sarcoidosis or tuberculosis), little risk (if any) is associated with vitamin D supplementation. WHO IS DEFICIENT IN D? Most people are deficient! • Body-mass index (BMI) and obesity • Older people • Dark-skinned people • Strict vegetarians • People with celiac, Crohn’s disease, and cystic fibrosis • Heredity • Certain medications • Regular use of sunscreen • Northern Latitudes (above that of Atlanta, Georgia)

HOW MUCH TO TAKE For most people on a healthy diet, 400 mg of Magnesium daily should be sufficient. But for those who have symptoms of deficiency (as previously listed), I would recommend more, but probably no more than 1200 mg. Add in more magnesium gradually. Your body knows how much it can handle according to how much your bowels can tolerate. The stools should feel soft, but not excessively loose. Take in divided doses and with meals to ensure optimal absorption – preferably more at night I have read that it’s preferable to not take magnesium at the same time as calcium. Others say that it’s fine. This is where I am confused. I think the former makes more sense. The most absorbable forms are: Magnesium Citrate Magnesium Glycinate Magnesium Taurate Magnesium Aspartate Magnesium Malate Magnesium Succinate Magnesium Fumirate Avoid: Magnesium Oxide Magnesium Carbonate Magnesium Gluconate Magnesium Sulfate These are not absorbed well and are the cheapest forms Side effects from too much magnesium include diarrhea, which can be avoided if you switch to Magnesium Glycinate. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision. NATURAL SOURCES Almonds Avocado Barley Beans Brazil nuts Brown rice Buckwheat Dark Chocolate Dates Figs Garlic Greens (including Collard Greens and Dandelion Greens) Kelp Molasses Millet Parsley Pecans Rye Sea vegetables (seaweed and kelp – but make sure they come from non-polluted waters and are high-quality) Shrimp Walnuts Whole Grains Wheat bran Wheat germ EPSOM SALTS BATH Taking a bath or a foot soak with Epsom salts is one of the best ways to increase the body’s absorption of magnesium. Epsom Salts are Magnesium Sulfate and are easily absorbed by the body. Take a hot bath with up to 2 cups of Epsom salts and 1 cup baking soda (optional) to help draw toxins out of the body. Try to do this once a week, but for no more than 20 minutes. A foot soak can also be very beneficial. Epsom salts are so helpful in bringing relief to: • Arthritis pain, stiffness, soreness, and tightness of joints • Muscle aches, pains and tenderness • Painful bruises, sprains and strains • Pain from over exertion as a result of exercise • Insomnia and Sleep Problems • Stress • Insect Bites and Splinters

BENEFITS OF MAGNESIUM INCLUDING ABOVE BONE HEALTH Bone density and overall bone health Magnesium is key to good bone health, balancing calcium and converting vitamin D for better calcium absorption. Without enough magnesium, the calcium you take will not be absorbed. Unabsorbed calcium that is not excreted (and most isn’t) gets into your joints where it becomes arthritis or in your arteries where it becomes atherosclerosis. Taking more magnesium can prevent your blood vessels from calcifying and developing into atherosclerosis. IMPROVES SLEEP Think of magnesium as the relaxation mineral. Helps maintain healthy melatonin levels Marvelous for just about everything including periodic nocturnal awakenings when it can coax you gently back to sleep HEART HEALTH Magnesium deficiency is common in those with heart disease. Helps muscles, including the heart, relax Lowers total and LDL cholesterol and triglycerides, while raising HDL (good) cholesterol Appears to reduce high blood pressure, cutting the risk of heart attack and stroke Lessens the risk of heart arrhythmia and limits the complications of congestive heart failure Magnesium, a natural calcium channel blocker, is an effective treatment for heart attacks and cardiac arrhythmias. An astounding number of studies have documented the effectiveness of IV magnesium in helping prevent cardiac damage and even death following a heart attack. The reason for this is that 40 to 60 percent of sudden deaths from heart attack are the result of spasm in the arteries, not blockage from clots or arrhythmias! Without adequate magnesium, blood vessels constrict and blood pressure increases. Magnesium keeps excessive sodium out of your heart. Sodium attracts water, so a magnesium deficiency can contribute to edema (swelling) in your heart or lungs. KIDNEY STONES Helps prevent formation of those painful kidney stones (calcium oxalate crystals) DETOXIFICATION Helps the liver do its all-important job of detoxification by acting as an escort to toxins—including estrogens—as they leave the body CONSTIPATION Magnesium helps keep bowels regular by maintaining normal bowel muscle function. Milk of magnesia has been used for decades to help constipation. Magnesium helps restore good bowel tone and normal peristalsis – that alternating muscle relaxation and contraction in the intestines. HEADACHES AND MIGRAINES Helps occasional headaches that can come with caffeine withdrawal Magnesium helps eliminate peripheral nerve disturbances that can lead to migraines There’s a strong correlation between migraines and hormonal fluctuations. Estrogen hormones (right before, during, or immediately after your period) can block the body’s absorption of magnesium, leading to low blood levels of this mineral. A number of scientific studies found low levels of magnesium in people with migraines. Many women with monthly migraines have low blood levels of magnesium. Remember that the more calcium you take, the more magnesium you need. Try cutting back on calcium while you increase your magnesium and see how this change affects your migraines. RESTLESS LEGS SYNDROME Is a natural muscle and nerve relaxant that calms the involuntary spasms and creepy-crawly sensations of RLS (restless legs syndrome) SKIN HEALTH Keeps skin fresh and moist ANXIETY, PANIC ATTACKS, AND DEPRESSION Magnesium helps keep adrenal stress hormones under control and also helps maintain normal brain function. Crucial for the synthesis of serotonin and other neurotransmitters Magnesium is usually lacking in those with depression. In fact, one study reported “rapid recovery from major depression” after treatment with magnesium, and found that magnesium helped relieve the anxiety and insomnia often associated with depression. Many women have an undiagnosed magnesium deficiency, which can contribute to anxiety ASTHMA Magnesium helps relax the muscles of the bronchioles in the lungs. INFERTILITY Magnesium can relax spasms in fallopian tubes that prevent the implantation of a fertilized egg in the uterus. NERVE PROBLEMS AND MUSCLE SPASMS Magnesium helps eliminate peripheral nerve disturbances that can lead to migraines, leg and foot cramps, gastrointestinal cramps, and other muscle aches and pains. PMS RELIEF AND MENSTRUAL PAIN RELIEF RELIEVES CHRONIC FATIGUE AND FIBROMYALGIA Some people with chronic fatigue have diets that are very high in calcium and low in magnesium. Once they increase their magnesium (beans, whole grains, green vegetables) and eliminate dairy products (worth trying for at least 2 weeks), their symptoms are greatly lessened. You may very well need more magnesium. Magnesium is one of the best nutrients – if not, the best – both for energy production and pain control. Everyone who has CFIDS or fibromyalgia – or even general fatigue – should try increasing their magnesium before turning to more expensive remedies. While magnesium won’t eliminate fibromyalgia completely, it often plays a major role in improving energy, reducing pain, and lessening other symptoms. Malic acid is an acid found in apples and other fruits. It reduces fibromyalgia pain. When you add malic acid to magnesium, you have a powerful supplement that can reduce fatigue in a few weeks, and reduce your pain in a few days. CHOCOLATE CRAVINGS Craving chocolate can be a sign of a calcium/magnesium imbalance. It could mean that you’re getting too much calcium and not enough magnesium. Most women need 500-600 mg a day each of supplemental calcium and magnesium. The rest we get from a healthy diet. But we’re being told to take 1500 mg calcium and half as much magnesium. This isn’t enough magnesium and our chocolate craving tells us so. Magnesium is excreted in higher-than-usual quantities when you’re under stress. This is why so many women crave chocolate before menstruation, a time when magnesium levels are lower from physiological stress. When magnesium is increased, chocolate cravings decrease. HELPS INSULIN RESISTANCE AND DIABETES Low magnesium leads to increased insulin resistance. When this happens, blood sugar levels rise and remain high. This can contribute to diabetes. Magnesium’s role in insulin resistance translates into low energy. Too much or too little glucose in your blood causes fatigue. If low blood sugar is contributing to your fatigue, be sure to eat a diet low in refined sugars and starches. And get plenty of magnesium. CANCER Increasing the amount of magnesium may decrease your risk of cancer. Magnesium helps DNA repair itself, which is crucial for preventing cells from mutating and becoming cancerous