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What
is a Healthy Lifestyle
As we live a world
full of rapidly changing lifestyles, enhancing our wellness should
be of utmost importance. This is achieved through physical factors
such as a healthy diet, proper nutrition and exercise; stimulating
our emotional and mental life by having strong relationships, support
systems, continuous learning and being active in the community.
Maintaining health throughout the lifespan encourages long life,
which in turn only benefits the young people around us. When we
focus on wellness we start to make choices about our own health,
and positively touch the people around us.
Preventative
Health Maintenance
One way to help your wellness is by regular visits with your health
care practitioner which should be done to evaluate you risks for
disease, and a good practitioner can give excellent advice on easy
things to do to improve your health. Health screens at these regular
visits are important, as they can on cover serious illnesses before
a life-debilitating condition starts. The aims of health screening
are threefold: To identify pre-existing health problems, to assess
your risk factors for disease, to provide recommendations on your
lifestyle and health that will encourage a longer and healthier
life. You should expect: a physical examination and appropriate
tests, a consultation, advice about behavioural and lifestyle
change, a written report and supporting information about maintaining
a healthy lifestyle.
Health screenings
can start with baby and child check-up to examine the child’s
growth and development, review for school readiness, test for vision
and hearing and counselling for injury prevention, dental health,
diet and exercise. As we grow older into the adult years these visit
can change and become more specific to gender, occupation and age.
For females, screening should include tests for reproductive health
such as a Pap test and pelvic exam, instructions for a self breast
exam and a thyroid function test. When males reach the 30’s
or 40’s they should have regular exams for reproductive health
as well, with examinations of the prostate and testes to evaluate
for any abnormal growths. Tests for heart function can be appropriate
for both men and women and include not only the routine blood pressure
but a resting EKG and exercise treadmill EKG (cardiac stress test).
Males and females not in a monogamous relationship who are sexually
active should regularly be tested for Chlamydia and sexually transmitted
illness depending on risk factors.
Regular examinations
should include blood testing which includes a complete blood count,
lipid profile panel, comprehensive metabolic panel, chemical and
microscopic urinalysis, and thyroid functioning test. These tests
should be performed on average about every 5 years. Older individuals
are considered to be more at risk for specific health conditions
such as heart disease, osteoporosis, cancer and neurological disorders.
For women, breast screening is aimed at detecting the early stage
of breast cancer and women aged 50 or over should imaging studies
such as a mammogram done every 1-2 years. Women with a family history
may have them earlier; it should be discussed with your health care
provider. Since osteoporosis can develop "silently" with
no obvious symptoms, the only reliable way to determine whether
osteoporosis is present is to have a bone density scan, also known
as a bone mineral density (BMD) test, or a dual energy x-ray absorptiometry
(DXA) scan. Many practitioners recommend having these tests routinely
starting after menopause.
Screening tests
for cancer are becoming more and more prevalent, some are easy blood
tests like tumour-screening markers such as NMP, CEA, CA125 or PSA
(that screen for bladder cancer, colon cancer, ovarian cancer and
prostate cancer, respectively), regular examination of moles for
skin cancer, or examination for faecal occult blood for colon cancer.
Screening for colon cancer can go a step further with sigmoidoscopic
or colonoscopic examinations.
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Maintaining
a Healthy Lifestyle and Diet
A nutritious diet
can be the deciding factor for whether we get a certain disease
or not, regardless of our genetic composition. Have you ever heard
the expression: “You are what you eat”? Have you ever
thought about what determines the composition and health of your
body? Although genetics certainly play a role, the foods you eat
provide the materials that make up who you are. Food, water and
air are the main components that we take into our bodies, and because
each of these has an important place in our physiological processes
they should be of the highest quality we can find.
We should look at
diet as a lifelong nutrition plan, rather than a temporary diet.
Forget about complicated food combinations or magic foods and focus
on fresh, wholesome, largely unprocessed foods, foods close to the
way nature made them, the way your body was designed to eat. The
foods we pick can give us variety in life as well as a variety of
nutritional elements. Choosing mainly a plant-based diet rich in
fruits, vegetables and legumes contributes to an overall health
benefit. Plant foods are important as they provide dietary fibre,
vitamins and minerals. Many have also been found to be rich in phytochemicals
which may well provide protection against some chronic diseases
such as cancer. Eat a variety of fresh foods each day, and choose
minimally processed foods in preference for whole foods. Whole grains
and legumes are good sources of protein, and fibre, as well as containing
a range of specific nutrients and biologically active compounds
which provide protection against disease. When eating meat eat ample
lean protein such as fresh fish, chicken (no skin) and eggs. Reduce
your intake of red meat, or meat that has an abundance of fatty
tissue. Reduce the unhealthy saturated animal fats and hydrogenated
fats found in margarines, biscuits and many commercially baked or
fried foods. When reducing meat remember that protein can also be
obtained from beans, grains, soy, and nuts. Increase your intake
of Omega 3 fats found in cold water fish such as salmon, herring
and cod.
It is important
to eat regular sized meals and not skip meals, especially breakfast.
Research has shown that people who routinely skip breakfast suffer
more from weight-gain, fatigue and blood sugar disorders such as
hypoglycaemia. When eating one must chew food properly as digestion
begins in the mouth. Poor chewing of foods can further lead to several
digestive problems, including indigestion, bloating and constipation.
Focus on your eating, it is best not to eat and read, or whilst
watching television. When cooking, use healthy cooking methods,
for example, steaming vegetables is better than boiling them, and
use olive oil if you must fry foods. Try not to eat charred foods,
and cured or smoked foods should be eaten only occasionally. Limit
salt or salty foods, and use herbs and spices to flavour foods,
you maybe surprised at how good the food taste. Other condiments
such as high fat, high processed sauces like mayonnaise should be
avoided as well. Alcohol may be consumed sparingly, as increased
alcohol intake has been linked with many chronic diseases such as
fatty liver, heart disease and increased incidence of various cancers.
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Nutritional
Factors Shown to be Beneficial
To maintain health
sometimes more than diet is needed. Supplementation of vitamins,
mineral, antioxidants, and herbs can enhance the body on its path
to wellness.
Children’s
Health
Children need extra
care and attention as their bodies, mind and consciousness are growing.
Some children may have specific health problems such as ear infections,
digestive disturbances or learning problems. Here are some recommendations
that may help
Multiple
Vitamin/Mineral formula
A good multivitamin/mineral formula is essential, and can help support
normal growth and development of the mind and bodies of young children.
Dose: as recommended on bottle
Vitamin
C
Vitamin C is one of the easiest vitamins to use, supports the immune
system, functions as an antioxidant, and is very safe for children.
Dose: 1-3 grams a day
ProBiotic
supplementation
Supplementation of the friendly bacteria that normally live in the
colon can help replenish the area, especially if it has been affected
by a history of antibiotic use. Lactobacillis acidophilus, Lactobacillus
GG, Bifidobacterium bifidus and Saccharomyces boulardii are examples
of good bacteria that can be used therapeutically. Lactobacilli
and bifidobacteria maintain a healthy balance of intestinal flora
by producing organic compounds—such as lactic acid, hydrogen
peroxide, and acetic acid.
Dose: One to two billion colony forming units (CFUs) per day of
acidophilus is considered to be the minimum amount for the healthy
maintenance of intestinal microflora.
Omega 3
Fatty Acids from Cod Liver Oil
Essential fatty acids, particularly the omega-3s, are deficient
in other neurodevelopmental disorders, including ADHD, dyslexia,
and dyspraxia. Cod liver oil has been used safely in children for
the prevention of disease since the 1700’s.
Dose: ½ teaspoon a day
Zinc
Deficiency of zinc can lead to decreased immunity and skin problems
such as acne.
Dose: 15 mg a day
Adult Health
Adults may need supplementation
to help deal with problems associated with stress, and to help prevent
chronic diseases in the future.
Multiple
Vitamin/Mineral formula
For individuals whose lifestyles do not promote healthy habits a
multivitamin/mineral formula is essential. By including a range
of micronutrients, especially Vitamin C, B vitamins, calcium, magnesium,
zinc and the antioxidant vitamin E can support the physiological
processes of the body.
Dose: as recommended on bottle
Vitamin
C
Vitamin C is one of the easiest antioxidants to use, is immune supportive,
helps with detoxification of chemicals and drugs, and is easy to
use.
Dose: 1-5 grams a day
Vitamin
B complex
B vitamins function as cofactors in energy producing reactions,
detoxification reactions and also in the formation of some neurotransmitters.
Dose: 50 mg of B complex a day
Magnesium
Magnesium has been shown to help with muscle relaxation, heart health,
the stress response. Magnesium works with vitamin B6 in several
enzymatic pathways in the body, so it can be beneficial to take
them together.
Dose: 300 mg 1-3 times a day.
Calcium
Calcium is needed by the body to help build bone structure, and
the prevention of heart disease and cancer.
Dose: 1200 mg calcium a day.
Coenzyme
Q10 (CoQ10)
CoQ10 is a nutrient used by the body in the production of energy.
It is also an antioxidant, and has been used in the treatment of
neurological disorders, heart disease, and cancer.
Dose: 10- 30 mg a day
Athletic
Support
For those who support their health
with exercise, frequent athletic training, bodybuilding or outdoor
activities, nutritional needs may be greater and even slightly different
than the average adult. For those who do competitive sports, a greater
‘edge’ when dealing with energy and performance is optimal.
This can be achieved without the use of ergogenic aids such as stimulants
or steroid based medications. Many nutritional factors are needed
for the natural production of hormones, so medications are not necessary,
especially when side effects are taken into account.
Multivitamin-
Mineral supplement
Not only will optimal levels of vitamin and mineral avoid deficiencies,
they will provide cofactors for enzymatic processes to make hormones
and other compounds necessary for energy production.
Dose: as recommended on bottle
Creatine
Monohydrate
Creatine is a component of muscle tissue and has been shown to reduce
muscle cramping after exercise, build muscle mass and reduce fatigue.
Dose: 3 g a day
Whey Protein
powder
Protein from whey has a balanced essential amino acid profile and
peptides with a high protein efficiency ratio. It is best used as
a protein based drink after workouts.
Dose: 40 grams in juice, or as directed on
bottle
L-Glutamine
Glutamine is the most abundant amino acid in the body. Stress, injury
and even strenuous exercise can decrease the amount of glutamine
in the body, and skeletal muscle will be most affected.
Dose: 2 g a day
L-Arginine
L-arginine is an amino acid that may stimulate the production of
growth hormone, and it is also in the production of creatinine
Dose: 2 g a day
Bromelain
Bromelain refers to a group of enzymatic compounds from the stem
of pineapple plants.
Bromelain assists in the acute healing response during trauma, helping
to heal bruising, and tissue swelling. While effective for inflammation
and injury, it is even more effective if administered prior to an
event, i.e. athletic competition.
Dose: 750-1000 mg a day between meals
Women’s
and Menopause health
Women may need special supplementation
to help deal with issues relating to pregnancy and childbirth, PMS,
menopause and osteoporosis.
Multiple
Vitamin/Mineral formula
For individuals whose lifestyles do not promote healthy habits a
multivitamin/mineral formula is essential. By including a range
of micronutrients, especially Vitamin C, B vitamins, calcium, magnesium,
zinc and the antioxidant vitamin E can support the physiological
processes of the body.
Dose: as recommended on bottle
Omega-3
Fish Oils
Women should add fish oils which are rich in omega-3 fatty acids
to help with PMS, during pregnancy encourage healthy nervous system
development of the foetus, help with hot flashes, menopausal syndrome
and osteoporosis. Consumption of fish oils have been shown to reduce
the risk of endometrial and breast cancer. Woman who experience
breast tenderness may respond better to Borage oil, which has high
amounts of GLA.
Dose of fish oil: 2-6 grams a day
Calcium
Calcium not only helps with symptoms of PMS, but a higher calcium
diet before menopause is thought to reduce the demineralization
in bone brought on by osteoporosis.
Dose: 1200 mg calcium a day.
Magnesium
Blood levels of Magnesium have been lower in females with PMS. Magnesium
works with Vitamin B6 in several enzymatic pathways in the body,
so it can be beneficial to take them together.
Dose: 300 mg 1-3 times a day.
Vitamin
E
This is another supplement with demonstrated effectiveness in reducing
the symptoms of menopause. A fat-soluble antioxidant, vitamin E
also helps to lower cardiovascular disease risk.
Dose of vitamin E 400-800 IU day
B Vitamins
Homocysteine reducing agents
Higher blood levels of vitamin B6, vitamin B12, folic acid and betaine
(trimethylglycine) are associated with low levels of homocysteine,
an independent risk factor for heart disease and osteoporosis. Deficiencies
any of these vitamins can high levels of homocysteine. These nutrients
are best taken together, as even though they act differently they
all interact with homocysteine or one of its metabolites.
Dose: Folic acid 2.5 mg / day
Dose: Vitamin B6 25 mg / day
Dose: Vitamin B12 250 mcg / day
Dose: Betaine 3-6 g/ day
Men’s
Health
Men
may need extra supplementation as they are prone to heart disease
and other conditions associated with a high stress lifestyle.
Multiple
Vitamin/Mineral formula
For individuals under significant stress or for those whose lifestyles
do not promote healthy habits a multivitamin/mineral formula is
essential. By including a range of micronutrients, especially Vitamin
C, B vitamins, calcium, magnesium, and zinc the negative reactions
to stress may be reduced.
Dose: ranges
Vitamin
C
Vitamin C is one of the easiest antioxidants to use, is immune supportive,
helps with detoxification of chemicals and drugs, and is easy to
use.
Dose: 1-5 grams a day
Vitamin
B complex
B vitamins function as cofactors in energy producing reactions,
detoxification reactions and also in the formation of some neurotransmitters.
Dose: 50 mg of B complex a day
Magnesium
Magnesium has been shown to help with muscle relaxation, heart health,
the stress response. Magnesium works with vitamin B6 in several
enzymatic pathways in the body, so it can be beneficial to take
them together.
Dose: 300 mg 1-3 times a day.
Calcium
Calcium is needed by the body to help build bone structure, and
the prevention of heart disease and cancer.
Dose: 1200 mg calcium a day.
Coenzyme
Q10 (CoQ10)
CoQ10 is a nutrient used by the body in the production of energy.
It is used in the treatment of heart disease, infertility, cancer,
and can be depleted by some pharmaceutical medications, especially
ones that are used for high cholesterol.
Dose: 10- 30 mg a day
B Vitamins
Homocysteine reducing agents
Higher blood levels of vitamin B6, vitamin B12, folic acid and betaine
(trimethylglycine) are associated with low levels of homocysteine,
an independent risk factor for heart disease, a well known condition
that effects many men. These nutrients are best taken together to
reduce homocysteine, as even though they act differently they all
interact with homocysteine or one of its metabolites. Deficiencies
any of these vitamins can high levels of homocysteine.
Dose: Folic acid 2.5 mg / day
Dose: Vitamin B6 25 mg / day
Dose: Vitamin B12 250 mcg / day
Dose: Betaine 3-6 g/ day
Elderly
People over 65, may need specific
nutrients in addition to the ones listed for adults. As we age the
function of the stomach declines, and the digestive system must
be supported to receive the nutrition from food. Other conditions
may need attention, such as cognitive decline or arthritis support.
Betaine
HCl
Hydrochloric acid secreted by the stomach also helps the digestion
of protein, and preliminary research suggests that some people with
allergies may not produce adequate amounts of stomach acid.
Dose: The amount of betaine HCl used varies
with the size of the meal and with the amount of protein ingested.
Typical amounts recommended by doctors range from 600 to 2,400 mg
per meal.
Trifala
An ayurvedic herbal formula that has been used for centuries to
increase the action of the digestive process. It has mild diuretic
and laxative properties while supporting the nervous system.
Dose: 500-1500 mg a day
Bacopa
Bacopa strengthens memory and general cognition by enhancing brain
nerve conduction and communication.
Dose: 200-400 mg day
Docosahexaenoic
acid (DHA)
DHA is a long chain fatty acid derived from fish, and is incorporated
into nerve cell membranes. These fatty acids are needed for development
in the prenatal brain. DHA in particular is important for nerve
tissues.
Dose: 1-3 grams a day.
Ginkgo biloba
Ginkgo is one of the most extensively studied nutritional supplements
for neurodegenerative conditions, directly improves brain metabolism,
increases brain blood flow, and provides antioxidant action. It
also has an effect in enhancing neurotransmission, the process that
brain cells communicate with each other.
Dose: 120 – 240 mg of standardized extract
a day
Glucosamine
Sulfate
It is useful for osteoarthritis of the knees, large joints and spine.
It has been shown to increase water retention and bulging in partially
degenerative lumbar disc, but not in fully degenerative discs. Glucosamine
Sulfate stimulates the production of the connective tissues necessary
for healthy joint structures. Glucosamine plays a role in the healthy
formation of numerous bodily structures and substances, including
articular surfaces, ligaments, tendons, synovial fluid, skin, bone,
nails, and mucus secretions. Most Glucosamine is derived from shellfish,
so it should not be used for those with shellfish allergies.
Dose: 500 mg three to four times a day, minimum
6 weeks for at least 3 months
Boswellia
Serrata
Also known as Frankincense, boswellia is derived from a tree. It
stops the production of an inflammatory chemical pathway and inhibits
the production of an inflammation and pain producing compound, Leukotriene
B4.
Dose: 300 mg three times a day
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Recommended
NaturalMeds Products for a Healthy Lifestyle
Bromelain
500 mg
Bromelain, a group of enzymes from the pineapple plant, has shown
anti-inflamatory and anti-cancer activity as well as improving digestion.
Dose: 2 capsules once to twice a day between
meals Pack size: 30 capsules
Calcium
Citrate
Calcium Citrate is a form of calcium that is more soluble and better
absorbed by the body than other forms of calcium. Deficiencies are
quite common in those with heart disease and high blood pressure,
and it has been shown to decrease a woman’s risk for osteoporosis.
Dose: 1 tablet a day with food Pack size:
90 tablets
Children’s
DHA (Strawberry 140 mg DHA, 90 mg EPA)
DHA is an Omega 3 fatty acid found in fish. It is needed for proper
brain development of children. These strawberry flavoured gel capsules
may be chewed or swallowed.
Dose: 4-8 capsules a day Pack size: 180 capsules
CoQ10
Coenzyme Q10 is essential to human life. It plays a role in energy
production cycles that converts food into energy. It is best taken
with food, especially with a food that contains fat, as it improves
absorption.
Dose: 2 capsules with meals a day Pack size:
30 and 60 capsules
DHA
DHA or docasahexaenoic acid, is an omega-3 fatty acid and a component
of fish oils.
It is incorporated into cells of the nervous system and brain more
than any other oil or fatty acid. This form is specifically formulated
for adults.
Dose: 2 capsules Pack size: 90 capsules
Glucosamine Chondroitin with MSM
Glucosamine Chondroitin Complex with MSM provides four important building
blocks for healthy joints and connective tissue: glucosamine, chondroitin,
MSM (bioavailable sulphur), and vitamin C.
Dose: 3 capsules daily with meals Pack size:
30 or 60 capsules
Children's
DHA Liquid
A full spectrum cod liver oil, Children's DHA liquid contains 350
mg of DHA and 225 mg of EPA, along with vitamins A & D. Flavoured
with natural strawberry essence that kids love.
Dose: 2 teaspoons in divided doses Pack size:
119 ml
L-Arginine
500 mg
L-Arginine is an amino acid important in muscle metabolism. It is
a precursor for nitric oxide, which promotes increased circulation
by relaxing blood vessels.
Dose: 2 capsules 2-3 times a day Pack size:
50 capsules
L
glutamine 500 mg
L-glutamine, an amino acid, ‘feeds’ the cells of the
intestines, helping to heal intestinal inflammation and improve
digestive function and assimilation of nutrients.
Dose: 2 capsules away from meals 3-4 times
a day Pack size: 50 capsules
LifeForce
Multiple
Life Force Multiple, the most complete daily formula available,
is scientifically Bio-Aligned to deliver essential cellular energy
and balance to vital systems and organs.
Dose: 4 capsules with food Pack size: 60 &
120 capsules
Life Flora
supports colon health by altering the microflora ecology to favour "friendly flora". Beneficial bacteria in our gut perform many important functions, such as modifying bile acids, cholesterol and hormones, and metabolizing and synthesizing vitamins.
Dose: 1 capsule 2 - 3 times a day
Magnesium
Malate 625mg
Magnesium is an essential mineral, playing a key role in over 300
enzymatic reactions in metabolism. Magnesium malate has the highest
absorption rate of any form of magnesium.
Dose: 1-2 capsules a day with food Pack size:
XXX
Mega
Kids Multiple
Specially formulated for children, Mega Kids contains balanced nutrition
in great tasting chewable wafers.
Dose: 1 wafer a day Pack size: 30 wafers
Memorin
This Ayurvedic herbal formula contains Ginkgo biloba which has been
shown to increase circulation to the brain, in addition to Bacopa,
an herb used for memory enhancement. Dose:
1 capsule three times a day Pack size: 60 capsules
Neuroactives
Made by the makers of BrainSustain, Neuroactives is a capsule alternative.
It contains N-acetyl cysteine, phosphatidylserine, acetyl-l-carnitine,
coenzyme Q 10, and ginkgo extract, but without the extra vitamins.
This product is useful for someone who wants extra nutrition for
brain health but is already on a multivitamin.
Dose: 2 capsules twice a day Pack size: 60
capsules
Omega
Woman
Omega Woman provides a balanced ratio of the essential fatty acids
EPA, DHA, and GLA specifically designed for women’s health.
This ratio has shown to benefit problems associated with premenstrual
syndrome, fibrocystic breast disease, infertility and menopause.
Dose: 2 capsules twice a day Pack size: 120
capsules
Pain-Gone
Pain-Gone contains the standardized extract of Boswellia serrata,
a potent herbal anti-inflammatory. It also includes chondroitin
sulphate with the anti-inflammatory herbs Ashwagandha, turmeric,
ginger as well as Glucosamine sulphate.
Dose: 1 capsule three times a day Pack size:
90 capsules
Prosta-Response
Prosta-Response is a formula that supports multiple body systems
involved with the health of the prostate gland. It contains clinically
researched amounts of saw palmetto extract and beta-sitosterol,
plus quercetin, soy, and lycopene. These antioxidants and compounds,
along with essential vitamins and minerals, help maintain tissue
and cell integrity, which are vital to prostate health.
Dose: 3 tablets a day Pack size: 45 tablets
Trifala
Trifala is a combination of three herbs – Terminalia chebula
(haritaki), Terminalia bellerica (bahera), and Embelica officinalis
(amla) – which is referred in almost every Ayurvedic textbook.
It supports the immune system and is one of the richest available
sources of Vitamin C. Trifala has bowel-regulating and mild laxative
effects, aiding both digestion and elimination.
Dose: 1 capsule three times a day Pack size:
90 capsules
B
Vitamin Complex 50
B vitamins are used for the production of energy. Each B vitamin
fills a different, complementary need, which is why they should
most often be taken together.
Dose: 1-2 tablets a day Pack size: 50 tablets
Vitamin
C Ascorbic acid crystals
Vitamin is an astounding nutrient, as supplementation not only helps
with immune function but as an antioxidant protects against free
radical damage associated with chronic disease. Powdered forms of
vitamin C are easy to take.
Dose: ½ teaspoon two to threes times
a day Pack size: 8 ounces (226.796 g)
C-1000
For those who prefer to take tablets, this vitamin C provides 1000
mg or 1 gram of ascorbic acid per tablet. It is made from tapioca,
a GMO free, corn free source.
Dose: 2 tablets two to three times a day Pack
size: 100 tablets
Vitamin
E Mixed tocopherols 400 IUs
Vitamin E is a fat-soluble vitamin that is one of the body's chief
antioxidants, helping to protect cell membranes against oxidation.
This product has the addition of mixed Tocopherols, of which Vitamin
E is related.
Dose: 2 softgels with food two to three times
a day Pack size: 50 softgels
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