Natural Prevention and Treatment of The Common Cold and Flu

Although it's possible to catch a cold or the flu during other seasons of the year, it's during the winter time that our chances increase tenfold.  Though many people get their recommended annual flu shot as the cold season approaches, many of us are unable to or choose not to go that route and prefer a natural method of prevention and remedy. For most people, colds and flu are a minor nuisance, but for others, especially those with certain health conditions the flu can be dangerous, even deadly.  According to the Centers for Disease Control (CDC), typically, 5 to 20 percent of the U.S. population get the flu every year, with an average of 23,600 flu-related deaths. That's a lot for an illness that usually can be prevented. As they say- an ounce of prevention.

PREVENTION:   So how does one prevent getting that nasty headache, runny or stuffy nose, sore throat, cough, fever or achy body symptoms the natural way?  It's all about keeping your immune system boosted or at least balanced, since the best way to get sick is when you happen to be run down.

So,

1.   Make sure you eat a healthy diet full of whole grains, fruits and veggies.
2.   Get some exercise and plenty of rest.
3.   Take your Vitamin D3, year round. 1,000 to 2,000 IU per day is what is now recommended for adults, and some suggest doubling that amount during peak flu season (December through March). Research shows people with Vitamin D deficiency are more prone to colds and flu.
4.   Take your Omega3s, year round.  They are great anti-inflammatories, and antibacterials.
5.   Wash your hands constantly.  Especially if you are out in public.  Carry around those handy alcohol infused hand sanitizers, like Purell, and use them.
6.   Take Astragalus root, 6 to 8 weeks before the flu season starts. This Chinese herb boosts the immune system. I have taken it in the past and it was very helpful.
7.   Yu Ping Feng Wan, is another Chinese herbal formula that can prevent the onset of the common cold when rundown.  On several occasions my Acupuncturist has given me these little round black pills, and I managed to stay cold-free.
8.   Increase your Vitamin C intake, although there are some who think this is merely hype, and that it doesn't really help.
9. Don't touch your nose, eyes or mouth.

Now one can't always prevent the flu or a cold, and some people are just more prone to them than others.  But if you do start to feel like you might be catching one, the best time to attack it is right at the onset. Some of the herbal remedies I will recommend can help either stop it in its track, or at least lessen the duration and symptoms.

AT THE ONSET:  So you feel that scratchy throat, or that tickling sensation in your nose, what do you do? You can try any of the following.

1.   Take some Echinacea/Goldenseal.  Antibacterial, antiseptic, and immune boosting, the combination of these herbs can prevent the cold from developing into its full blown nastiness.  This used to work very well for me, but the immune boosting elements of the formula is not good for my Arthritis, so I am now unable to take it. And it's not something one should take for a prolonged periods of time.
2.   Start sucking on Zinc tablets. I use Cold-Eeze. I follow the directions, but Prevention Magazine claims more than 50 mg per day, is not good. Just make sure you don't take the Zinc with any citrus fruits or liquids.
3.   Southern Ban Lan Gen Chong Ji, is a hot Chinese herbal drink that you mix with hot water and is very useful to shorten the length of a cold or flu.  This is another product that I have used and found very helpful.  It is not recommended for pregnant women or diabetics, since it has cane sugar.
4.  Eat some garlic.  People always talk about giving people with colds chicken soup, but it's not the chicken that has healing properties, it's the garlic.  Garlic is antibacterial, antifungal and antiviral.  People can be allergic to too much, so be careful.
5.  Pump yourself with Emergen-C.

WHEN SICK:  So you are now suffering with the various symptoms of cold and flu, but there are still some natural remedies that can help you get through the worst of it. First of all drink plenty of fluids, rest and stay home until at least 24 hours after your fever is gone.  Use Kleenex when you cough or sneeze, so  you don't spread the germs around. Those germs can last up to 48 hours (some claim longer) outside of the body. 

1.  Sore Throats: Gargle with warm salty water. Chew on several pepper corns- the juice will soothe the throat. It will make your eyes tear, but it helps. Take a teaspoonful of honey and swallow, honey has antibacterial properties and can soothe the throat.  Drink some hot lemon water with honey, the lemon is chock full of Vitamin C and also boosts the immune system. Remember, though, young children should not be given honey. Drink some slippery-elm tea, which also coats and soothes the throat. Ricola throat drops.  For more remedies check here.

2.   Coughs:  Fritillary and Loquat Extract, from my Acupuncturist, works wonders.  Honey is also good for coughs.  You can also try Ricola cough drops.

3.   Fever:  I have never tried it, but some people swear by egg whites to lower fever. Here are some interesting remedies for children that I'm sure would be helpful for adults.

REMEMBER if the symptoms become severe or last for a prolonged period of time, get ye to a doctor, ASAP.

PLEASE NOTE: Most of these things listed here I have used to great effect. The Chinese herbals were given to me by my Acupuncturist. Please check with your doctor or health practitioner before you embark on any herbal treatment for any condition. And please do your own research if you find something you might want to try.

Photo source.

Taking The Stress Out Of The Holiday Season- Or, Don't Buy Johnny That X-Box!

The holiday season is upon us, and along with all the excitement and joy that this time of year brings for many, comes the inevitable stress (and depression) for many others. It's that Bah Humbug time.

Stress, other than during times of danger, is not our friend, and can lead to many health issues- from stomach troubles to colds, and pretty much everything in between. If chronic, it can cause major health problems including heart disease and a weakened immune system. It's all those chemicals, but specifically cortisol, released during the 'fight or flight' response to some environmental or social stressor, which can have a negative impact on our bodies, particularly if it remains in our bloodstream for prolonged periods of time.

More often than not, we create our own stress during the holidays by having unrealistic goals and expectations, from both ourselves and others. We rush around, frantically trying to figure out what gifts to buy for family, friends and coworkers, most of which won't be appreciated, and are more than likely unneeded. Getting nasty and mean-spirited when parking spaces become a premium at the malls, or pepper spraying or  trampling someone to death at a Walmart trying to get a bargain on Black Friday is not what the season is about. Feeling obligated to go to all the parties and the feasts that we're invited to, we overindulge in unhealthy foods and drink, which leads to unwanted weight gain, and that extra tire, and I'm not talking about the one in the trunk of your car.

American consumerism, bolstered by a retail industry that encourages it- by now extending the Christmas season to way before Halloween- has become a major problem . We overspend and overeat, when we can least afford to. We get all tied up in the hype and commercialism, and we forget the true meaning of this time of year, and what the spirit of giving truly means. During simpler times, kids were happy with a couple of toys under the tree - a doll, legos or maybe a bike; now if they don't have a truckload of gifts under that tree, including the latest X-Box, the kids go ballistic.

But, there are ways to handle all the stress that is part and parcel of this time of year, particularly those things you do have control over.

SOLUTIONS

JUST SAY NO- Pick a few parties you want to go to and decline the others. With all the people that are invited to these shindigs, no-one is going to miss seeing you, believe me. Spend time with the people you enjoy and care about, not the one's who cause you grief.

GIFT GIVING/LESS IS MORE- When it comes to gift giving, tell your family and friends you are not exchanging gifts this year. Or offer to give a gift of time. Offer to babysit one night for your brother, or pull the weeds at your parent's house. Tell your kids they are getting one nice present and one small gift, and that they have to choose some toys from their collection to give away to charity. And if you do decide to get a gift for an adult, rather than stressing about what to give them, why not donate to charity in that person's name. In fact, if you are having a party, suggest people do that instead of bringing you a gift. Opt out of the Secret Santa's. How often have you liked what you received, anyway?

FOOD GLORIOUS FOOD: Instead of stressing over cooking a huge feast for a slew of people, eat out. Or, go simple and have a pot luck. Make sure everyone helps with the cleanup. If you go to a party, limit your alcohol and food intake, your body and waistline will thank you.

DON'T WAIT UNTIL THE LAST MINUTE- I'm the queen of procrastination, but there's nothing that causes stress more than waiting until the last minute to do something, including any shopping you might have. So make your list, check it twice and head out for the shops with plenty of time. The closer to Christmas it gets, the fuller the parking lots will be and the nastier you and others will get. It's not worth the added stress.

DON'T FRET OVER THINGS YOU HAVE NO CONTROL OVER- If you can't find what you want, find a substitute or move on, cross it off your list. Nothing is worth fretting over, especially if you have no control over it, which is pretty much everything other than our opinions and how we react to the circumstances in our lives. According to Stoic philosopher Epictetus,  to be happy we must know what is and isn't within our control. The only things we have control over are our opinions "and our impulses desires and aversions - in short whatever is our own doing." (Encheiridion C1). Wanting to control things that are not within our control can only cause unhappiness and stress: "Do not seek to have events happen as you want them to but instead want them to happen as they do happen, and your life will go well" (Encheiridion C8).

SLEEP/REST/MEDITATE/BREATHE- This is the time when our bodies and minds rejuvenate, heal, recuperate and recharge. Make sure you don't skimp. Get enough sleep at night, and nap or rest, if you can, even if it's to shut the mind down for a few minutes.

Meditation can also help with stress, as can deep breathing.

When you feel very stressed, take a deep, slow breath. Inhale fully, a long deep breath, through your nostrils. Fill the lungs. Hold for about 10-15 seconds and then exhale. As you exhale, think of all the stress flowing out of your body. Do that a few times.

HERBS/VITAMINS ETC- Instead of a cup of coffee, try a nice hot, relaxing, cup of chamomile tea. That should calm you down. Passion Flower, Oatstraw and Valerian are also calmatives. Ashwaghanda, is an Ayurvedic (traditional Indian) tonic which also has a calming effect. Siberian Ginseng enhances the immune function, strengthens the adrenal glands and helps the body adapt to stress. And don't forget the Vitamins and Minerals: B Vitamins are quickly depleted during times of stress, so shore up on your Bs. What the body doesn't use, it will eliminate. Stress also depletes Vitamin C, which supports the adrenal glands, a healthy immune system and inflammatory response. Stress also depletes magnesium, which is a very important anti-stress mineral that helps promote relaxation by helping the body utilize various antioxidants and vitamins. And for a mood enhancer, try Omega-3 Essential Fatty Acids. Omega-3 is not produced in the body, so you have to get it from foods or supplements, and most diets are sorely lacking.

For more information on herbal remedies for stress check here , and here.

When taking herbs, please check to make sure you are not allergic to anything, and that you do research before combining or embarking on any herbal regimen.

I posted this back in 2008, and decided to repost this year.

Cross posted at Confessions Of A Closet Republican.

To Get The Best Prices For Herbs and Supplements Order Online

As someone who has a hefty regimen of herbs and supplements to take for two chronic conditions (Rheumatoid Arthritis and Ulcerative Colitis), I decided that purchasing them at the local health food store or Whole Foods was prohibitive.

Although I was never fond of ordering over the Internet, I succumbed when I discovered that I could get all of my supplements often for far less than I could at brick and mortar stores. I started by googling the products I take and discovered two online venues that consistently had the lowest prices: http://www.vitacost.com/ and http://www.luckyvitamin.com/. I have used both of these for years, depending on which had the lowest prices for the supplements I needed at the time. When they varied by a few cents I would then factor in shipping costs.  Lucky Vitamin has free shipping for orders over $100.00 (my orders are usually well over $100.00 per order) and Vitacost had a flat rate for all orders, but has had a free shipping for orders over $49.00 for a while, though that might end soon. 

If your monthly needs are low, then it's probably not worth ordering online, after you factor in the shipping costs.  Then again, it still might be worth it.   I have saved a ton of money over the years ordering online, and sometimes there is a huge difference in price between ordering online and purchasing a product at a vitamin or health food store.   

Recently, I started checking http://www.amazon.com/ for some of my items, and have found some great prices on there,  as well.  I have ordered a few things, but still find the two above mentioned websites to have the best prices.

For example, I have started using Kal's Cox-2 Control Body Comfort, as a replacement for Zyflamend for pain. Whole Foods sells it for $21.95 or so.  On amazon.com you can get it anywhere from $13.19 to $18.74. I purchased it for $11.10 on luckyvitamin since I bought 4 of them (they give price breaks for larger quantities) and since I ordered more than $100.00 worth of products I paid no shipping.  That's a 50% discount for the exact same item. Vitacost does not carry it.

Now you might think the herbs and supplements that you order from an online vendor are old and possibly expired, or they're a generic brand-  they're not, at least not from the vendors I have ordered from.  These are the exact same brand items.

There might be some new sites that have cropped up since I did my research five or so years ago that have better prices, and perhaps I will do another search, but for the time being I will continue to order from any of the companies that I have mentioned. I will update if an when I do make any changes.

FINDING THE BEST PRICE:

To get the biggest bang for your buck you need to compare prices.  Find out how much it costs you to purchase a product in your local health food store, vitamin shop etc. Then check the prices on any of the places I have mentioned above (I am not an affiliate of any of them) or google the product name and 'discount'. It will give you a list of websites that sell that product and their prices. Then check what their shipping charges are, if any. If there is a charge,  factor that in to figure out the total cost of the item.  More often than not, you will save  yourself a heap of money.  I know I have. 

You do have to make sure you order well in advance, before you run out, or you will wind up having to pay premium prices at retail stores, as I have, until the shipment arrives, and that can vary greatly.

The Different Kinds of Calcium Supplements

It's always a challenge to figure out which supplements to take and calcium is no different.

There are 3 different types of calcium (Citrate, Carbonate and Phosphate) that are usually prescribed by your health practitioner when you are in need of calcium, and the amount often differs depending on your needs. I was told by my Rheumatologist, after a bone density test, that I should take between 1,500 and 2,000 mg per day, max, although 1,000 is recommended for those under 50 and, 1,200 for over 50. He suggested calcium citrate (in the form of Citracal) but you do have other choices.

CALCIUM CITRATE: (Citracal, Solgar etc) 21% calcium. This is the most easily absorbed calcium, and the most expensive of the 3. Apparently does not contain much elemental calcium

CALCIUM PHOSPHATE: (Posture) 39% calcium. Also easily absorbed, and does not cause gas or constipation. Costs more than calcium carbonate.

CALCIUM CARBONATE: ( Rolaids, Caltrate, Tums) 40% calcium. Contains elemental calcium, but can cause gas or constipation, and must be consumed with food or a glass of orange juice (or any other acidic juice). It is the least expensive of the 3.

You should make sure that you subtract the calcium you get in certain foods like dark green veggies, dairy products and calcium-enriched foods and juices from your total RDA, so you don't take too much.

Although it's always preferable to get your vitamins and minerals from foods etc, for those of us who are vegetarians or who don't or can't do dairy, a supplement is necessary.

Because the body only absorbs elemental calcium, check how much your supplement actually contains. It's also best to use Calcium with Vitamin D and C, so that fortified Orange Juice is a great way of getting all 3.

There are other types of calcium- gluconate and lactate, but they're not worth taking because they contain very small amount of elemental calcium. There has been a huge hype about coral and oyster shell calcium, but neither is recommended because they could contain high levels of lead or mercury.

DOSAGE: Because the body only absorbs a certain amount of calcium, it is best to take several doses per day.

For more information on how to choose a calcium supplement and which foods are calcium-rich, please click here.

When Cats Behave Badly: Dealing With Cat Bites The Natural Way

Our furry, fiercely independent, feline friends aren't always as loving and cuddly as we'd like them to be, but sometimes they can be downright evil. I experienced that this past weekend, after a friend's cat bit me.

So, why do cats bite and scratch, you ask?

a. They were somehow provoked. A tad too much roughhousing by their human, perhaps? No, not even animals like getting slapped around.

b. They were frightened, or scared by something, and your body just so happened to be in the way.

c. They were just playing, and your hand looked more interesting than their catnip mouse.

d. They're ill. Don't we all get ornery when we do?

e. Their evil alter-ego decides your arm is a deserving target.

f. All of the above.

If you marked f. you get an A.

There are many reasons a cat will scratch and bite, but you won't find many people attributing it to the Jekyll and Hyde nature of one. Most cats are lovable, and wouldn't dream of harming their humans, without provocation, that is. I had a wonderful cat for 13 years that never once bit or scratched me, or any of my friends for that matter; but I trained her, from kittenhood, that I would not tolerate aggressive behaviour. I haven't had a cat in a long while, so I enjoy any time I can spend with one. The friend I was visiting has 2 beautiful cats, although she did warn me that one of them had a proclivity to bite. She was gone for the evening, and I couldn't remember which was which, so when Hugo (the evil one) started rubbing himself against my leg, I automatically assumed he was the good kitty. At one point, Hugo jumped onto the couch and, purring softly, allowed me to pet him for a few minutes, seducing me further into thinking he was enjoying it. But then he suddenly lunged at me, sunk his teeth into my forearm (drawing blood), and then scampered off, laughing all the while at my stupidity, I'm sure.

After the initial shock, my first instinct was to wash the bite with soap and hot water, then douse it with alcohol, which, as it turns out, is exactly what one should do. Thankfully, it did not get infected, but apparently anywhere from 50 to 80% of all cat bites do get infected. I was one of those statistics, about 12 years ago, after getting bitten on my hand by a frightened cat; a long story which I will not get into. In that case, I did not think to wash the wound, as I was more concerned about the condition of the cat. The following morning my hand was severely infected.

IMMEDIATE SOLUTIONS FOR CAT BITES:

1. Stop the bleeding, if there is any, by applying pressure to the wound, with a clean, dry cloth. This could take several minutes. Do NOT, however, apply a tourniquet. This could cause damage.

2. Immediately wash the wound with soap and warm water, for approximately 5 minutes. The cat's saliva is the source for potential infection. Those little mouths are not as clean as we might think; just remember what they spend so much time licking, and no, not their fur. Some sources suggest soaking the wound in warm soapy water for 10 to 15 minutes.

3. Clean the wound (if not too deep) with alcohol. Although I haven't seen this in any articles regarding cat bite first-aid, it helped keep me from having to visit the doctor.

4. Cover the wound, loosely, with a sterile gauze pad.

5. Increase your intake of Vitamin C, which helps fight infection. 4,000 to 10,000 mg per day for a week, then decrease to 3,000.

SOME HOME REMEDIES: I can't vouch for any of these, but here are some natural, albeit less orthodox treatments, for slow healing cat bites. If you have been to a doctor, the wound is not infected, and you are not in need of antibiotics you might try the following:

1. Make a poultice of fresh grated carrots and place on top of wound. Then cover with a warm, moist washcloth, and leave for 20 to 30 minutes. Apparently this will draw out the toxins and help speed healing. (I'm not sure about this one, but people have used honey on wounds, and that seems to work, so who knows.)

2. Homeopathic remedy LEDUM PALUSTRE 30C. Good for puncture wounds. Eases pain and speeds up healing. (There are no potential adverse side affects using Homeopathy, so this should be pretty harmless.)

3. Make a paste using clay and any, or all, of the following anti-bacterials: goldenseal, tea tree oil or calendula and place on wound.

4. Combine castor oil and lime juice and apply to wound.

Please do your research and make sure you are not allergic to any of the herbal products, and consult a doctor immediately, if the wound looks like it is infected or you were bitten by a feral cat (in case of rabies.

SIGNS OF INFECTION:

If there is swelling, and the wound becomes hot, red, oozes, smells foul, becomes more painful, or there seems to be a red line leading outwards from the wound, get thee to a doctor immediately.

PLEASE NOTE: Do not use herbs if you are pregnant or nursing, and check to make sure various herbs are safe for you to use.

The above solutions are taken from the following sources: homeremedies.com, homeremediesfor you.com, and revolutionhealth.com. “Prescription for Natural Healing” by Phyllis A. Balch, CNC and James F. Balch, M.D. Third edition Penguin Putnam, Inc. Copyright 2000 p. 330

ADHD and Iron Deficiency

Children with ADHD (Attention-Deficit Hyperactivity Disorder) are usually pumped full of drugs (Ritalin and Concerta), often with no long-term benefits and potential negative side effects like stunted growth. Do you really want to subject your child to that, when there are natural alternatives that could help alleviate the problem?

The results of a French research study (published in the December 2004 Archives of Pediatrics and Adolescent Medicine) found that children without ADHD had normal serum ferritin (iron) levels, whereas the children with ADHD had about 50% lower levels than those without. They also discovered that the greater the iron deficiency the more severe the symptoms were, including oppositional behaviour and cognitive scores. Although none of the children were actually diagnosed with iron-deficiency anemia (their hemoglobin and hematocrit tested normal), when they were treated with iron supplements their ADHD symptoms eventually improved.

However, before you start giving your child iron supplements, get a serum ferritin test to determine if the child is even deficient. And confer with your doctor. Although you can build up iron toxicity (in too great amounts) choosing an iron supplement specifically for children, or better yet, increasing iron-rich foods into your child's diet could only help. There are also liquid iron supplements like Floradix (that are safer) that you might want to consider, although for severe anemia it doesn't seem to help. When I was first diagnosed with anemia (when I got R.A.) I tried Floradix After 3 months or so and no improvement, I finally gave in and started taking an iron supplement. I still take it.

Remember, Iron should always be taken with Vitamin C to help with absorption. Check with your health professional for the appropriate amount.

As with any supplementation, the dosage for children will differ substantially from that of adults.

Brain and Memory Food

As one ages, the brain and memory seem to deteriorate (for various reasons), which is not a terribly comforting thought for those of us who rely on our memories for our income. As an actress, one needs to have a sharp memory and ability to focus, but I've found that those abilities have suffered in recent years. This makes my work doubly challenging and painful.

I started to notice a problem with the onset of my Rheumatoid Arthritis. So, I'm not sure if the R.A. is a factor, or whether it's just age, or perhaps a combination of both, but it is not very pleasant. I have found it much harder to memorize and focus, so I decided to do some research into foods and supplements that might aid in sharpening those skills. I found some interesting information on askmen.com. Yes, it's for men, but the information is, I'm sure, pertinent for both sexes.

It lists the following foods and herbs as useful for boosting brainpower:

Eggs: The brain needs protein and Essential Fatty Acids (EFAs) and eggs provide plenty of that.

Oily Fish: This is another wonderful source of protein, and EFAs in the form of Omega 3s. "Oily varieties of fish -- such as salmon, sardines, mackerel, and herring -- are high in the EFAs known as omega-3 fatty acids. These good fats are crucial components of our brain cells and improve learning powers and memory."

Soy: This is a good alternative for vegetarians. Full of protein, which ""triggers neurotransmitters associated with memory." Soy is "also valuable for improving verbal and non-verbal memory, as well as mental flexibility."

Gingko Biloba: Takes a few weeks to kick in, but is one of the most popular.

Green and Black Tea: I don't use caffeine so I will not try this, but they claim that it has a positive affect on Alzheimer's Disease. That it somehow seems to "prevent the breakdown of acetylcholine, a key chemical involved in memory that is lacking in Alzheimer's patients." Green tea seems to function better than black tea, however.

Sage: Apparently, sage might increase acetylcholine in the brain; and various studies have shown that the people who took sage did far better on word recall tests than those who didn't.

Rosemary: Is also helpful. It has also been shown to "strengthen mental clarity and alleviate mental fatigue. Studies have shown that rosemary enhanced subjects' long-term memory by around 15%."

B Vitamins: Vitamin B is a factor in brain power and a deficiency prevents acetylcholine from doing its thing. Both physical and mental stress depletes the body of Vitamin B, so it is highly recommended during periods of stress; which of course, is essential for those of us in the entertainment field. Performing can be both physically and mentally stressful, and the rehearsal period is as highly stressful as the actual performing, so needless to say, I do take a Vitamin B Complex. "B vitamins also carry oxygen to the brain and do away with damaging free radicals; this helps to enhance memory and sharpen the senses. You can either take a supplement or increase your consumption of vitamin B-rich foods, including liver, eggs, lentils, soybeans, and green beans."

Iron: Iron deficiency can be the source of many troubles, including fatigue and mental acuity problems. "Iron helps carry oxygen to the brain, and the lack of oxygen associated with iron deficiency can cause brain cell activity to slow down significantly." I have slight anemia, so I am on Iron supplements, but it can also be toxic, so check with your Doctor before you start taking supplements or increasing your iron intake. You can get your Iron from either Iron-rich foods or supplements. I tried with foods, at first, but it wasn't helpful so I switched to a supplement. They say that Vitamin C is important in aiding Iron absorption, so I take my pill with a glass of orange juice.

Water: I had no idea that dehydration was a factor in memory problems! But according to the article on askmen.com the brain is "70% water, this essential fluid is vital for your memory. In fact, water accelerates the functioning of the brain as a whole, and when it is dehydrated, it works at a slower pace. This is particularly true when it comes to memory; a dehydrated brain releases the hormone cortisol, which adversely affects the brain's capacity to store information and create memory.In addition, cortisol causes adrenalin to be released, which prompts the brain to function in a more primary, instinctive way; this also affects our mental functions and memory."

I know I don't drink enough water, so this was wonderful news. I'm going to substantially increase the amount of water I drink daily, and I'm going right now to the health food store to buy some sage and rosemary. I am about to open a show, and I have extreme brain fatigue. I normally buy all my supplements through vitacost.com (see their link on the side-bar) because the prices are so much cheaper, but I need this now. So, off I go. I will let everyone know if it actually works.


UPDATE:

It seems to have worked. I put the sage and rosemary on veggies, and made an infusion of the herbs and added it to my Sleepytime tea. I drank that twice a day. I also purchased a little bottle of aromatherapy specifically for Clarity and focus, and I got through opening week!

There's More to Calcium then Milk!

Dem bones, dem bones.......

So you think that only calcium from milk (and other dairy products or supplements) is good for bone-health? Think again. You'd be surprised at some other foods that are just as good for our bones and teeth. And others (like Vitamin D and K enriched foods) that are very necessary to ensure that the calcium from those foods is absorbed into our system, to maintain those healthy bones.


"Milk, it does a body good". Not so! Well at least, not for those of us who are lactose intolerant, or those who are Vegan, or believe that milk should only be consumed by babies and baby cows. So, these mighty tasty alternatives are good news.

SESAME SEEDS: Although it packs on more calories, an ounce (160 calories) of sesame seeds has the equivalent amount of calcium as a glass of skim milk. Sprinkle some on your cereal, or veggies, or whatever else you fancy.

FIGS: believe it or not, have more calcium than most other fruits - 6 figs supply 15% of the RDA for calcium. I'm not sure how many fig newtons you'd have to eat to gain any benefit, other than pounds, but you might check it out on the packaging.

BRUSSELS SPROUTS: (if you can stand them- personally, they make me gag!) The Vitamin K in Brussels Sprouts helps our bones retain the calcium necessary for bone health, so it is vitally important to make sure you get enough Vitamin K in your diet. It seems that early post-menopausal women don't get enough vitamin K, so just a half cup of these cooked, gag-inducing veggies provides more than the daily requirement. So go ahead and enjoy. I'll find other yummier Vitamin K rich foods like the following:

OTHER LEAFY GREENS: Spinach, Kale, broccoli, all have calcium, but in a form that is unavailable to the body. However, they are chock full of Vitamin K. Other veggies with high levels of Vitamin K are turnip greens, lettuce and cabbage. Now that's more like it. For a list of Vitamin K Rich foods and the amounts per 100 grams of food, click here.

FLAXSEED: a recent study published in Nutrition Journal claims that diets that are high in alpha-linolenic acid A.L.A. (an Omega-3 Fatty Acid which is found in ground flaxseed, soybean and other sources, though it is highest in flaxseed) may actually help slow down bone loss. And 1 tablespoon contains 1.6 grams of ALA (which constitutes more than your daily needs.)

PUMPKIN SEEDS: Magnesium is very important in helping the body metabolize calcium, and most nuts and seeds are a great source of magnesium. All you need is 2 ounces of pumpkin seeds, and you'll have consumed 302 mg of magnesium , the full RDA. You can put them in muffins, or sprinkle on salads and, voila!

TOFU: 1/2 cup provides 250 mg of calcium. The wonderful thing about tofu is that it is so versatile. Because it is essentially tasteless, it takes on the flavors of the spices etc. that it is cooked with. I make a fabulous tofu-carob mousse pie, and people have no clue it is made with tofu. It has probably been my most popular and most requested recipe.

SALMON: and other fatty fish like herring etc. are rich in Vitamin D (in addition to calcium), which is essential for many things including bone health. (I'll be doing a separate post on Vitamin D soon.) Women ingesting enough Vitamin D, plus calcium, have been found to have a 29% reduced risk of hip fracture. 1 ounce of herring contains 193 IU of Vitamin D, the recommended daily requirement, although there is some thought that people might need more. And, a 3 1/2 ounce serving of salmon provides 90% of the RDA.

So, there you go. Lots of interesting and different choices, for both carnivores, pescatarians, vegetarians and vegans, alike.

Oh, and don't forget exercise! It is very important, particularly lifting weights. Sigh.

NOTE: Careful about your caffeine consumption. Drinking too much will, in essence, leach the calcium out of your bones. Besides, there are is no nutritional value, whatsoever in caffeine.

The RDA for calcium is as follows:

Children:

0 to 6 months 210 mg

7 to 1 years 270

1 to 3 years 500

4 to 8 years 800

Women:

9 to 18 years 1300 mg

19 to 50 years 1000

51 plus years 1200

Men:

9 to 18 years 1300 mg

19 to 50 years 1000

over 51 years 1200

For a list of other vegetarian, calcium rich foods, click here.