Heart disease remains the leading cause of death for men and women. In the fight against heart disease our approach must be to emphasize prevention with a focus on achieving and sustaining desirable behaviors.

1)  Don’t smoke. If you smoke, find a way to quit. If you don’t smoke, don’t start. Smoking is toxic to the body. Every organ system is affected, but certainly it is a BIG risk factor for heart disease.
2)  Eat a healthful, balanced, varied diet to help prevent heart disease, hypertension, and type 2 diabetes. Eat a variety of fruits and copious amounts of vegetables; eat whole grains and complex carbohydrates like oatmeal. Choose lean proteins. Include healthful fats found in salmon, avocados and nuts, and limit saturated fats found in fatty meats and cheese. Avoid processed food, fried food, fad diets and extremes. Limit salt and simple sugars; sugar is our enemy. Drink more water and less soda.
3)  Maintain an Ideal Body Weight. You can enjoy a healthful diet and still be overweight. Exercise portion control and enjoy smaller more frequent meals. A good measure of where you stand is the BMI; optimal is less than 25, overweight is 25-30, obese is greater than 30. Cardiovascular risk increases with elevated BMI. Visit www.bmi-calculator.net to calculate your BMI.
4)  Reduce stress. Try exercise – guaranteed to relieve stress. Walk, dance, garden; take a friend and chat, take a dog and run. The possibilities are endless. Listen to music. Take a series of deep breaths in through your nose and out through your mouth. Turn off your phone and disconnect. Get more sleep.
5) Exercise. This is not optional. Exercise improves heart and lung function, decreases resting blood pressure, decreases body fat, decreases total and LDL “bad” cholesterol, raises HDL “good” cholesterol, increases energy levels, increases tolerance to stress and depression, and controls or prevents the development of diabetes.  Include aerobics (walking, biking, elliptical), resistance  (strength training), and stretching. With time, your body will respond by increasing muscle mass and tone and decreasing body fat.  You will be thinner, stronger, more limber and flexible, and your body will function better and be less vulnerable to orthopedic injury. You will be healthier and decrease your risk of cancer, heart disease and chronic illness.

See your doctor regularly to ensure optimal control of several key factors:

6)  Healthful lipids including cholesterol, triglycerides and lipoproteins,
7)  Healthful blood pressure,
8)  Healthful blood sugar,
9)  Optimal vitamin D level; 25-hydroxyvitamin D should measure 40-50 ng/dl.

10)  Take appropriate nutritional supplements: A good daily multivitamin with just 100% of essential vitamins and minerals is a great foundation.  Research shows 80 to 90% of the population does not achieve the recommended daily value (RDV) for each vitamin and mineral each day, nor do they even come close.  And, bear in mind that the RDV levels for each nutrient are only intended to guard against severe nutrient deficiency diseases, but are not intended to serve as levels of vitamin and mineral intake that are optimal in regard to maximizing our well-being and longevity.  Supplement calcium according to your individual needs and vitamin D when needed. Take a high quality fish oil with 1000 mg combined DHA+EPA to boost your omega-3 intake. Beyond the protective effects demonstrated for heart disease and cancers, scientific evidence strongly indicates that the omega-3 fatty acids, DHA + EPA, may have potential benefits in the prevention and/or treatment of myriad health conditions.

Did You Know…?
The American Heart Association (AHA) 2020 Impact Goal is to improve the cardiovascular health of Americans by 20% while also reducing cardiovascular deaths by 20%. In order to achieve these goals, the AHA adopted a new concept of cardiovascular health, one that is made up of seven components. These components include four ideal health behaviors–not smoking, body-mass index (BMI) <25 kg/m2, physical activity at goal levels, and diet that includes three or more servings of fruits and vegetables daily–and three ideal health factors, including total cholesterol <200 mg/dL, systolic blood pressure <120 mm Hg and diastolic blood pressure <80 mm Hg, and fasting plasma glucose levels <100 mg/dL.

Study: Cardiovascular Health Linked With Reduced Mortality

Individuals meeting five of seven cardiovascular health measures selected by the American Heart Association (AHA) had a significantly lower risk of all-cause mortality and deaths from diseases of the circulatory system compared with those who met none of the metrics.
Ford ES, Greenlund KJ, Hong Y. Ideal cardiovascular health and mortality from all causes and diseases of the circulatory system among adults in the United States. Circulation 2012.

What is Homocysteine?
Simply stated, it’s an amino acid. Our bodies are built on proteins, and the building blocks of all proteins are amino acids. Methionine, an essential amino acid derived from dietary protein, is the source of all homocysteine found in our bodies. In the liver, methionine is continuously converted to homocysteine, and back again to methionine. This reversible cycling of these two amino acids is dependent upon vitamins B12 and folic acid. Deficiencies of either of these vitamins can lead to an unhealthful accumulation of homocysteine. A second irreversible process converts homocysteine to cysteine, which can then be excreted in the urine. This process is dependent upon the help of yet another vitamin, B6. Once again, a deficit in B6 can lead to a build up of too much homocysteine.

Why Decrease Homocysteine Levels?
Research demonstrates that elevated homocysteine is associated with an increased risk of developing several devastating illnesses including heart attacks, strokes, Alzheimer’s disease, macular degeneration, and osteoporotic bone fractures. The reason high homocysteine levels predispose to the development of these ailments is being carefully evaluated by our top scientists and doctors; it is felt that several mechanisms are at work. Homocysteine can directly damage our arteries’ inner linings, leading to the build up of plaque and blood clots. It can also oxidize LDL cholesterol, making this type of fat more likely to cause coronary and carotid artery disease. High homocysteine levels also block our body’s natural ability to break down clots. Thus, when clots do form in the arteries feeding our brains and hearts, high homocysteine levels make it harder for our bodies to dissolve them before they totally block the flow of oxygen to these vital organs, causing strokes and heart attacks. It has even been shown that when homocysteine levels are high DNA damage can occur in brain cells, causing their premature death.

What You Can Do
First of all, life style changes can help. Quitting smoking, decreasing caffeine consumption, exercising more, and eating less can all help lower homocysteine levels. Supplementation with vitamins B6, B12, and folic acid can also help reduce homocysteine levels to a normal range.  At times, additional supplementation with N-acetyl-cysteine (NAC) is indicated to help bring down homocysteine levels as well.  Currently, studies are being conducted to evaluate the long-term benefits of diminishing homocysteine levels to normal. It is hoped that normalization of these levels in patients with high blood homocysteine will help reduce the incidence of heart attacks, strokes, Alzheimer’s, macular degeneration, and even osteoporotic fractures.

Scientific evidence indicates that healthful homocysteine levels are important for maintaining heart health, strong bones, and cognitive function.*  Homocysteine levels are raised by:  tobacco abuse, high cholesterol, coffee consumption, alcohol, high calorie diets, sedentary lifestyles, renal insufficiency, hypothyroidism, and theophylline.  Moreover, low levels of B vitamins (folic acid, B6, and B12) also contribute to elevated homocysteine.

HomocysteineFormula is a nutritional supplement that combines potent amounts of vitamins B6, B12, and folic acid and is designed for people who have high homocysteine levels.  Because of significant variations in response among people taking this formula, it is best to monitor blood levels of homocysteine.

• Folic Acid – Utilized for energy production and the formation of red blood cells.  It strengthens immunity by aiding in the proper formation and function of white blood cells.  It also helps maintain arterial heath and limit the accumulation of homocysteine.
• Vitamin B6 – Plays a role in immunity and helps maintain arterial health.  It also limits the accumulation of homocysteine.
• Vitamin B12 – Needed to prevent anemia.  It aids folic acid in regulating the formation of red blood cells.  This vitamin is required for the synthesis of protein, and the metabolism of carbohydrates and fats.  It also helps maintain healthy arteries and limit the accumulation of homocysteine.
• Pure USP Pharmaceutical Grade quality
• Independently assayed by FDA registered laboratories for safety and purity.

Some people may benefit from additional supplementation with N-acetyl-cysteine (NAC) in order to achieve an optimal homocysteine level.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Leading Cause of Blindness
Age-related macular degeneration (AMD) is the leading cause of blindness in persons over age 55 – it is an incurable eye disease that causes progressive visual loss as a result of degeneration of the macula. The macula is the portion of the retina responsible for our fine central vision; it receives visual information that is sent to the brain. A damaged macula leaves us unable to distinguish detail and causes localized areas of central vision loss. Although peripheral vision remains intact, things that we take for granted like reading, recognizing faces, and driving are just a few of the tasks that become difficult.

No Known Cure
Even more disheartening is the fact that there is no known cure for AMD and no clear understanding of its cause. Some of the most exciting research related to macular degeneration has been in the area of nutrition and has suggested that certain antioxidants including lutein and zeaxanthin may significantly reduce the risk of AMD.  The carotenoids lutein, zeaxanthin and meso-zeaxanthin are the main components of the macula’s luteal pigment that protects the retina by absorbing damaging ultraviolet light and neutralizing free radicals that can harm the eye. Studies have provided evidence that supplementation with lutein and zeaxanthin is associated with significant improvement in the density of the protective macular pigment.  The studies also demonstrated clinical benefits; those who took a 10 mg supplement of lutein every day over a year’s time began to see about one line better on eye charts.

What You Can Do
Manage known modifiable risk factors for AMD. Exercise and eat a healthful diet to prevent obesity, diabetes, elevated cholesterol and high blood pressure. Avoid sugary snack foods. Choose a diet low in saturated fats and high in fruits and vegetables. Lutein and zeaxanthin are found in green leafy vegetables such as spinach and kale, plus broccoli, peas, squash, and egg yolk, corn, orange peppers, oranges and honeydew. Taking a supplement that contains appropriate amounts of antioxidants and lutein, zeaxanthin and meso-zeaxanthin can help preserve vision.  The omega-3s also support eye health; in particular DHA, which accumulates in the eye, protecting nerve cells from damage. Shield your eyes from harmful ultraviolet light by wearing quality sunglasses.  Finally… that ubiquitous warning: STOP smoking.  Studies show that smokers have lower levels of lutein and are at much greater risk of developing AMD.  Even passive smoking doubles the risk of AMD.

RetinGuard® is a state-of-the-art formula that combines lutein, zeaxanthin, and meso-zeaxanthin along with additional nutrients to maintain healthy macular function.*

The carotenoids lutein and zeaxanthin are the vital components of the macula’s luteal pigment that protects the retina by absorbing damaging light and neutralizing free radicals. Research indicates a third carotenoid, meso-zeaxanthin, may be needed for complete macular density protection.* Scientists believe meso-zeaxanthin can provide better protection against lipid membrane oxidation than lutein and zeaxanthin.*

Other nutrients and antioxidants vital to supporting eye health are included with special attention to appropriate doses. RetinGuard® is the result of extensive analysis of the medical literature to date and represents VitalRemedyMD’s desire to provide the safest and most scientifically validated nutrients for promoting healthy vision.*

N-acetyl-cysteine (NAC), the precursor for glutathione, is the antioxidant known to be responsible for much of our eye’s protection from free radicals.

Vitamin E was used in The Age Related Eye Disorders Study (AREDS) at a dose of 400 IU, but more recent trials have cautioned us about high levels of E.  Acknowledging the importance of E for eye health, we use it at a lower dose, 100 IU in the form of natural mixed tocopherols.  Many other eye formulations use synthetic E, which can counteract benefits of natural vitamin E. VitalRemedyMD never uses synthetic E.

Vitamin C is a major resource for regenerating ocular antioxidants back to their beneficial forms. Like AREDS, we use 500 mg.

Vitamin B2 is considered the most important B vitamin for maintaining eye health.  Excessive doses, however, may produce a paradoxically negative effect. Thus we use 3.4 mg to allow patients to consume other B2-containg products (like a good daily multiple) without putting their eyes in danger.

Zinc/Copper:  These minerals are important for eye health. In AREDS, Zinc at 80 mg was used, an extremely high dose that was later felt to be the cause of urinary-related hospitalizations.  High dose zinc may predispose to Alzheimer’s, hair loss, cholesterol problems, and prostate cancer.  Thus we cut the zinc to 25 mg (consistent with the follow-up study, AREDS II).

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Read the label. Good advice if you know what to look for. Most of us have learned to examine a nutrition label and pay attention to calories, saturated fat content, sugars, sodium, and the latest hot topic for good reason, trans fats. But, that’s old news. When it comes to nutritional supplements you owe it to yourself to learn more.

It used to be that if you ate a healthful diet, you might say that you didn’t need nutritional supplements, but we now know that’s not accurate. Research shows that 80 to 90 percent of the population does not achieve the recommended daily value (RDV) for each vitamin and mineral each day, nor do they even come close. In fact, marginal nutritional deficiencies are present in as much as 50 % of the non-multivitamin-mineral using population. And, keep in mind that RDV levels for each nutrient are only intended to guard against severe nutrient deficiency diseases like scurvy (vitamin C) or beriberi (vitamin B1), but are not intended to serve as levels of vitamin and mineral intake that are optimal in regard to supporting biological functions, preventing degenerative diseases and maximizing our well-being and longevity. Consider the new bottom line: commit to a high quality multivitamin-mineral supplement that provides 100% of the RDV which is intended to be a good base. Then build on that strong foundation with good dietary choices incorporating a variety of foods aimed to achieve even higher levels of vitamins and minerals that are optimal for supporting biological functions, preventing degenerative diseases and maximizing our well-being and longevity.

The following examples looking at several of the most frequently used supplements will give you some idea of what you need to look for in a product. VitalRemedyMD provides top quality pharmaceutical grade supplements that are independently assayed for content, quality and purity. All formulations are designed by Dr. Seth Baum; based on sound scientific evidence and clinical experience, incorporating ongoing research findings when they deserve merit. VitalRemedyMD provides you the peace of mind of knowing that you are receiving products that reflect state of the art in science with unsurpassed quality and safety.

The daily multivitamin-mineral

A daily multivitamin-mineral supplement is essential in addition to a healthful varied diet, avoiding processed foods and fast foods that are either lacking in nutritional value or are flat out working against you to promote better health. It is not necessary to customize a daily multi; it should simply provide the vitamins and minerals truly proven essential to human health in a balanced formulation that provides 100% of the daily recommended value (RDV).

Some of the more common problematic nutritional deficiencies include vitamin B12, magnesium (Mg), calcium and vitamin D. Symptoms of low levels of vitamin B12 may present as subtle cognitive and neurological changes; more serious shortages can result in dementia or anemia because B12 is essential for the production of red blood cells in the bone marrow. Dietary sources are animal derived: meat, fish, poultry, and to a lesser degree, eggs and milk products. Vegetarians can eat tempeh made of fermented soybeans (the bacteria produce B12). The RDV set by the FDA is 6 mcg.

Magnesium is required for 350 enzymes in the body to function, and for healthy maintenance of bones, arteries, heart, nerves, and teeth. A staggering 80% of the population is deficient in this mineral! Dietary sources include dark green vegetables, nuts seeds, and whole grains. The RDV is 400 mg.

Central to the prevention of osteoporosis is adequate daily intake of calcium, vitamin D, magnesium, copper and zinc which work together to strengthen bones. Calcium is essential for bones as well as teeth, blood and muscle contraction. Dietary sources include tofu, sardines, salmon, broccoli, kale, grains, nuts, and seeds. The RDV is 1,000 mg; taken in divided doses of 500mg or less. Vitamin D is essential for absorption of calcium in the body; the RDV is 600 mg. Requirements for calcium and vitamin D are higher in adolescents and the elderly.

A note on vitamin A: it can come from retinol (often called vitamin A palmitate or acetate) or from beta-carotene, or a combination of both. The label should specify. Optimally, vitamin A would be supplied as beta-carotene since the body can convert it to vitamin A on an as needed basis and high levels of retinol have been linked with weaker bones.

Look for things like USP Pharmaceutical Grade Quality products, chelated minerals which enhance absorption and bioavailability, natural color coating which avoids lead and other toxins, and independent assays to ensure safety, purity and content. Vitamin E should be should be natural (specified as d-alpha/mixed Tocopherols) NOT synthetic (dl-alpha Tocopherols). The natural form of vitamin E is better absorbed and retained by the body, but because it is more expensive it may be substituted by synthetic alternatives. Lycopene, an antioxidant found in tomatoes, is often added to a daily multi because of its association with cardiovascular and prostate health. Studies have shown these benefits with doses of 6 mg daily.

Finally, don’t take “one-a-day” multivitamin-mineral formulas seriously; you simply can’t pack in decent amounts of all the necessary nutrients in one tablet or capsule. A good product cannot be packaged in less that 2-4 tablets per day, taken in divided doses with two meals. Many of these details will of course increase the cost of the product, but as an educated consumer you will know just why it may be worth it.

The Essential Fatty Acids: Omega-3s

Essential fatty acids (EFAs) have become best known for their anti-inflammatory effects associated with decreased risk of inflammation based degenerative diseases (like arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus, multiple sclerosis, migraine headaches, heart disease and cancer. EFAs belong to a class of healthful lipids known as polyunsaturated fatty acids and are unfortunately consumed far less than unhealthy fats in the typical American diet. Polyunsaturated EFAs include omega-3s, omega-6s, omega-7s, and omega-9s. These occur naturally in vegetables, fruits, nuts, grains, seeds, and various animal sources. Popular sources of omega-3s include fish oil, flaxseed, and hemp, while omega-6 supplements are frequently sourced from evening primrose oil, black currant, and borage. Meanwhile omega-7s are present in palm kernel oil and coconut oil, and omega-9s occur naturally in avocado oil and olive oil.

The omega-3s are comprised by alpha-linoleic acid (ALA) abundant in nuts, flaxseed, and vegetable oils is converted in the body into two other omega-3s derived from marine sources (fish oils): docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3s and omega-6s must be consumed in a certain ratio for optimal health. An excess of omega-6s promotes the pathogenesis of cardiovascular, cancerous, inflammatory and autoimmune diseases. Because the average American diet provides a greater amount of the omega-6s we need to supplement our intake of the omega-3s. Because of the heart protective benefits of omega-3s DHA and EPA the American Heart Association currently recommends that people with coronary heart disease consider 1,000 mg of combined EPA and DHA daily.

When you compare VitalRemedyMD’s VitalOils with others ask the following:

• Does it contain 1,000 mg combined EPA and DHA; not just 1,000 mg “fish oils”?
• Do I need to take more than 1 soft gel to achieve that goal?
• How does the cost compare based on the amount of EPA and DHA?
• What is the source of oils? (small ocean fish are optimal)
• Do they talk about enhanced purification using supercritical fluid technology?
• Are soft gels enteric coated to enhance absorption and eliminate indigestion?
• Is the product independently assayed for content accuracy and purity?

The JOINT Formulas

Did you know that each knee can bear up to four times your body weight? As strong as it is, injuries occur commonly, both from overuse and from under use. Be proactive and prevent injury by maintaining appropriate body weight and exercising 3-4 times a week. Begin with at least 10 minutes of cardiovascular activity like a stationary bike with the seat positioned so that your leg is almost fully extended on the down pedal, or the elliptical machine which allows for a challenging aerobic workout at a variety of levels while minimizing direct impact to the knee joint. Appropriate stretching should follow along with a few exercises that target the quadriceps and hamstrings and surrounding muscles that stabilize the knee. Seek out a personal trainer for advice on a regimen that suits your needs and capability.

Formulations that include glucosamine and chondroitin flood the market. If you pay careful attention to a few key points when choosing a product, you will find out how beneficial they can be. Studies have shown benefit, including both reduced symptoms and decreased joint space narrowing on x-ray exam with the sulfate forms of these supplements (not HCL). In our experience our formulation has been most effective for arthritis involving knees and hands, usually within 1-3 months; it must be taken at the correct dosage as directed.
Look for:

• Sulfate form of glucosamine (NOT HCL); daily dose of 1500 mg
• Chondroitin sulfate 1200mg daily
• Addition of omega-3s DHA and EPA for their anti-inflammatory effect
• Additional vitamins and minerals that are essential for maintenance of healthy cartilage and joints, including: B6, E, C, B5, zinc, and copper
• Enteric coating for increased absorption

The EYE Formulas

Are you looking for a nutritional supplement created to support eye health? Go to any supermarket or health food store, or do an on-line search and you’ll quickly find yourself overwhelmed by choices. Some popular companies even have six or seven of their own products for you to consider. Which one should you chose? As Age-Related Macular Degeneration (AMD) is the leading cause of blindness in the western world, most ocular formulations focus on this disorder. We at VitalRemedyMD have spent two years analyzing the medical literature in order to produce the safest and most scientifically validated formulation for preserving eye health: RetinGuard®.

Many small studies that have evaluated nutrition and supplementation for maintaining eye health, but one that has caught the eyes of many people is AREDS (Age Related Eye Disease Study). This trial was published in 2001, and found that individuals with advanced macular degeneration had a 25% reduction in the progression of disease when taking a high dose antioxidant and mineral formulation. As there were a number of worrisome “issues” with the consumption of such high dose supplementation, AREDS II, an ongoing re-examination of this matter, has altered the doses of key ingredients in an attempt to establish optimal effective dosage ranges. Thus, in formulating RetinGuard™ both AREDS and AREDS II had to be duly thought-out. Another major trial to be considered was LAST (Lutein Antioxidant Supplementation Trial). In this study, lutein (10 mg daily) was found to significantly halt the progression of AMD in study participants.

• Beta-carotene is not necessary since beta-carotene is found only minimally in the retina and because of the association with lung cancer in smokers at higher doses.
• Lutein 10 mg and zeaxanthin/ mesozeaxanthin (4 mg/6 mg) in a 1:1 ratio as they are found naturally in the retina; these carotenoids function to protect our eyes from damaging sunlight.
• NAC a precursor for glutathione, which itself is poorly absorbed, protects against free radicals.
• Vitamin C 500 mg
• Natural vitamin E 100 IU
• Riboflavin (vitamin B2) 3.4 mg for maintaining eye health
• Zinc/Copper 25 mg/ 2 mg in proper ratio; important for maintaining eye health, but at lower doses than AREDS I because of untoward side-effects at higher doses
  
• Pure USP Pharmaceutical Grade Quality Independently assayed by FDA registered laboratories for safety and purity

The Omega-3 fatty acids found in fish and fish oils have long captured the attention of scientists whose investigation is steadily uncovering the many medicinal benefits of nature’s maritime gold.   It all began about 25 years ago, after epidemiological studies revealed that Greenland Inuits had substantially reduced rates of heart attacks compared with Western control subjects, despite a diet that was as high in fat.  As you know, it was the high intake of omega-3 fatty acids from fish that held the key. Fats are divided into three categories:  the good (monounsaturated and polyunsaturated), the bad (saturated), and the just plain awful (trans fats).  In the good group are the omega-3s: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid).  All three are good for you, but evidence for a health protective role is strongest for the DHA and EPA found in fish and fish oils.  ALA, which is derived from plants, is less and only indirectly beneficial if you are trying to boost your omega-3s; the body uses most of it for energy and metabolizes only a small amount (< 10%) of ALA into DHA and EPA.

Much of the early research in the area of omega-3s focused on heart disease.  Dozens of observational studies have shown that eating fish lowers your risk of having a heart attack or stroke.  Subsequent randomized controlled trials have now clearly demonstrated the cardioprotective effects of omega-3s, DHA and EPA, found in fish and fish oil. The ways that omega-3 fatty acids reduce cardiovascular disease risk are still being studied, however, research has shown that they:

• Decrease risk of arrhythmias (abnormal heart rhythms), which can lead to sudden cardiac death.
• Decrease triglyceride levels.
• Decrease progression of atherosclerotic plaque and stabilize existing plaque so it is less likely to rupture and cause sudden heart attacks.
• Lower incidence of blood clotting, which can lead to heart attack or stroke.
• Reduce inflammatory responses.
• Lower blood pressure.

DHA and EPA have since been studied in myriad trials and if there is any panacea out there, it appears that they may just be it.  Scientific evidence indicates that the omega-3 fatty acids, DHA + EPA, may have potential benefits in the prevention and/or treatment of the following health conditions:

With the attack on obesity in our society and the spotlight on saturated fats, the food industry has introduced an army of low fat foods.  The problem is that these low fat substitutes are often high in sugary carbohydrates. When we eat carbohydrates – whether from a piece of whole-grain bread or a chocolate chip cookie – they are converted in the body to glucose.  The increase in our blood sugar triggers the pancreas to secrete insulin, which helps digest foods and moderate blood sugar levels.  All carbohydrates cause an increase in blood glucose levels and a concomitant increase in circulating insulin, but not all carbohydrates are created equal.  Just like with the fats, there are “good” carbs and “bad” carbs.  The key for carbs is how much and how fast they increase blood sugar.

A few years ago I came across a book entitled Naturally Slim and Powerful – The Natural Way to Boost Serotonin Without Drugs. As a psychiatrist, prescribing medications that influence serotonin levels for my patients who were depressed or anxious, this piqued my curiosity.  I read further and discovered the term “glycemic index” – a quantification of how much blood sugar a particular carbohydrate creates.  This is important because of the cascade of events that follow an elevation in blood sugar: insulin increases, which beyond controlling rising blood sugars, also affects serotonin levels, and deposits fat!  A carbohydrate with a high glycemic index is “bad” because it produces more blood sugar, which in turn requires more insulin for digestion.  Not only does excess insulin deposit fat, but this spike in insulin can drive blood sugar too low, causing you to crave more carbohydrates and start you on an endless cycle of spiking and crashing blood sugars.  In contrast, foods that break down slowly in the body, causing glucose levels to ascend more slowly and to a lesser extent, have a low glycemic value (good carbs).  Slower digestion tends to delay hunger and reduce the secretion of insulin.  Consuming more good carbs than bad carbs throughout the day will keep the rise and fall of insulin levels smoother and less pronounced.  I put it to the test and the results were fairly dramatic:  decreased cravings for carbohydrates, weight loss that had previously been difficult, and enhanced well-being.

Beyond weight control, keeping insulin levels in balance will serve your health in other ways.  It will help prevent type 2 (adult-onset) diabetes, a devastating disease that can cause damage throughout the body, particularly the eyes, kidneys, the heart, and general circulation. The incidence of diabetes in our current society is alarming, occurring more frequently and at a younger age than ever before.  Finally, chronically high insulin levels are associated with adverse effects on the immune system – weakening the body’s natural defense mechanisms against diseases including cancer – and can also increase the likelihood of heart disease, Alzheimer’s, osteoporosis and arthritis.

Using the glycemic index to regulate weight and blood sugar can be very effective, but trying to memorize the glycemic number associated with every food may make your head spin.  Let me help you simply get an intuitive feel for what increases blood sugar and insulin levels.  In general, foods that are ground into fine particles or are high in sugar are generally worse carbohydrate choices, having a greater effect of increasing blood sugar.  Most bread, cakes, cookies and pastries that melt in your mouth like sugar, also resemble sugar in their effect on the body.  Refined carbohydrates, such as flour, white sugar, and white rice, turn into blood sugar faster than unrefined whole grains do because the refining process removes the hard-to-digest fibrous outer shells from the whole grains, leading to accelerated digestion. Coarsely ground or intact grains like brown rice, oats, whole-wheat pasta, sprouted-wheat breads, and beans, have a slow, limited, and steady effect on the blood sugar and insulin levels.  Pasta tends to have a bad reputation, but if consumed “al dente” and in moderation it can be a healthful part of a balanced diet.  Make sure not to over cook it; overly cooking pasta causes the starch to be broken down into sugar more readily. White potatoes are high in sugar; a better choice would be sweet potatoes with half the calories, half the glycemic index, and an abundance of nutrients like beta-carotene.

Avoid instant foods.  Most rice is a good carbohydrate, but instant rice is a bad carbohydrate because the process of making rice (or similar products) into an instant food destroys the fibrous structure found in good carbohydrates.  Look for rice that requires at least twenty minutes to cook. Brown rice, or wild rice, is a better choice than white rice, with respect to glycemic index and overall nutritional value. Choose steel cut oats instead of instant oatmeal.  In general, avoid overly processed foods. Rice cakes are extremely processed, bearing little resemblance to rice, they release about twice the blood sugar as properly cooked rice.

Overly ripe fruit should be avoided because it creates excess blood sugar.  For example, avoid overly ripe bananas that can produce nearly twice the blood sugar, as do firm bananas.  Most vegetables are good carbohydrates, which is not surprising because they closely resemble the diet of our ancestors. A good rule of thumb:  Eat what comes from the earth, not that which is wrapped in cellophane!

Legumes – chickpeas, beans, edamame, and lentils – produce very little blood sugar. In fact, combining legumes with other foods drastically reduces the amount of blood sugar produced by the resulting meal.  They are also low in fat, high in folate, potassium, iron and magnesium, and a good source of protein that can be a healthful substitute for meat.

Combining carbohydrates with proteins and fats is another good practice because it slows down the rate at which sugar enters the bloodstream.  For example, prunes are a nutritious snack, but when eaten by themselves have a slightly higher glycemic value; instead have 4 prunes with about ten almonds and sugar is absorbed into the bloodstream more slowly, you are satisfied longer, and your nutrient intake has tripled.  Instead of having a plain apple, add a tablespoon of peanut butter and get the same result.  It may seem like a bit more to think about at first, but a little effort will yield big benefits.  My advice:  Don’t go on a diet; change the way you eat and forever reap countless rewards.

Ten million Americans have Osteoporosis and the Surgeon General reports another 34 million are at risk.  Current projections suggest that by 2020, 1 in 2 Americans over 50 will be affected by this debilitating condition.  Osteoporosis develops when bones break down faster than they are rebuilt resulting in more fragile, brittle bones. Although the long-term effects of osteoporosis may be most obvious in the elderly, the disease has roots that often begin in childhood.  The good news is that osteoporosis is not inevitable; we can and should make an effort to improve our bone health.  Eating right and exercising are two great steps to begin with.  Where have I heard this before?

To understand why lifestyle choices are important and what else you can do let’s start with a look at the basic physiology of bone formation.  Cells called osteoblastscontinually build new bone from proteins like collagen and minerals like calcium.  Other cells called osteoclasts continually break down old bone to leave cavities where stronger, new bone can be deposited.  This process of remodeling generally continues in balance until about age 30 when bone density reaches its peak.  Osteoporosis is a condition of weakened bone caused by an imbalance in bone building and bone repair that can occur at almost any age. Several factors can increase your odds of developing osteoporosis including: female gender or age greater than 65, an estrogen deficiency, physical inactivity, low calcium intake, smoking, a small frame or very low body weight, or a family history of osteoporosis.  The drop in estrogen that comes with menopause causes women to lose bone faster than men and puts them at a greater risk.  After 65, though, men and women lose bone mass at about the same rate.  In addition, thyroid problems, long-term use of corticosteroid medication, and some other drugs, like aluminum containing antacids, are also associated with higher risk.

Healthful habits can maximize peak bone mass and prevent or slow the progression of subsequent bone loss.  Number one on the list and an easy step towards keeping bones strong is of course getting plenty of calcium.  Calcium needs vary by age:  Both boys and girls in the peak of bone-building years of adolescence need 1200 to 1500 mg a day.  After age 25, the requirement is for 1000 mg daily and after 65, or for women after menopause, the daily intake should be 1200-1500 mg.  High calcium foods include calcium-fortified orange juice and soy milk, almonds, leafy green vegetables and broccoli, and dairy products including milk, cheese and yogurt.  Calcium supplements are an important addition to a balanced diet since most of us don’t meet these needs through food sources alone.  Studies have also demonstrated benefits that result when calcium is ingested through a combination of dietary sources and nutritional supplements.

Vitamin D helps the body absorb calcium and is another essential component for healthy bones.  Unfortunately, only a few foods such as egg yolks, fatty fish, fortified dairy and soy milk, contain this fat-soluble vitamin so supplementation necessary.  From birth to age 50, the recommended daily intake of Vitamin D is 600 IU, but recent studies are suggesting that more may be better.  The current recommendation for those over 70 is 800 IU daily.  Other nutrients that are important for maintaining strong bones include magnesium, vitamins B6 and B12, folic acid, vitamin K, and Boron.

With regard to exercise, weight-bearing activity like walking done regularly helps maintain bone mass.  More rigorous exercise, like walking with hand weights, and weight training are even better since bones will respond by building more bone.  Resistance training also strengthens muscle groups and when combined with stretching improves balance, coordination, and flexibility reducing your risk of falling.  This is important since osteoporosis is a disease characterized by increased susceptibility to fractures.

Finally, and most emphatically, don’t smoke.  Smoking exerts a toxic effect on osteoblast function, leads to earlier menopause, and results in reduced levels of estrogen.  Therefore, smokers usually have low bone mass.  At the risk of overstating the obvious, smoking is poison.  One way or another it will rob you, it’s just a matter of time.  If you smoke, please quit – the life you save may be your own.

Osteoporosis literally means porous bones.  It refers to a condition of accelerated bone loss that is complex, involving hormonal, lifestyle, nutritional, and environmental factors.  A comprehensive plan that addresses these issues can protect against osteoporosis.  CALRemeDy® was formulated to assist in the nutritional aspects of prevention; providing optimal amounts of calcium, vitamin D3 and vitamin K in one convenient vegetarian capsule.

There are several different forms of calcium – the two most common being carbonate and citrate.  Calcium carbonate must be taken with food and is dependent on adequate levels of stomach acid for proper absorption.  Some people may have a stomach acid deficit or take drugs such as Prilosec that block stomach acid production.  These people may absorb calcium carbonate supplements less efficiently than they absorb calcium citrate supplements.  For this reason CALRemeDy utilizes only calcium citrate.  Because it does not depend on stomach acid for solubility and absorption, calcium citrate need not be taken with food.  Another beneficial feature of CALRemeDy is that it is in capsule form which further enhances its bioavailability; and it is a veggie cap which does not contain gelatin and is therefore suitable for vegetarians.  Each capsule contains 200 mg of elemental calcium citrate, which optimizes what your body absorbs since absorption of calcium decreases with increasing dosage.  CALRemeDy allows for multiple small dosages of calcium to be taken anytime during the day to meet your individual requirements.  For Example:  If you are taking VitalRemedyMD’s DailyMultiplewhich contains 1000 mg of calcium in divided doses, and you are a woman over 50, your healthcare provider may suggest you take one additional capsule of CALRemeDy® to meet your requirement of 1200 mg daily.  If you prefer to take the Daily2Tab which provides your vitamins and minerals in just two tablets daily, you will only get 500 mg of calcium and then can supplement with CALRemeDy as directed to meet your individual needs.

Also critically important is the addition of vitamin D which stimulates calcium absorption.  It has been recognized for some time that low levels of vitamin D have been linked to osteoporosis and other bone diseases, but more recent studies have linked low levels of vitamin D to multiple sclerosis, musculoskeletal pain, and even some types of cancer.  Vitamin D isn’t found naturally in many foods, so most of our vitamin D is produced in our bodies by the action of sunlight on 7-dehydrocholesterol in the skin.  As people age, however, they often lose the ability to make vitamin D in their skin from sunlight.  Low levels of vitamin D are common, especially in older people and those living in the northern latitudes.  The recommended daily intake of vitamin D is 600 IU for both men and women, and 800 IU for those over 70.  Many experts believe these guidelines have been set to low.  Each CALRemeDy capsule contains 100 IU of Vitamin D; this can be safely added to the DailyMultiple or Daily2Tab which contain 600 IU.

CALRemeDy also supplies vitamin K1 phylloquinone and another biologically active form of vitamin K2 known as menaquinone for additional bone support.

Did you know…?

• Vitamin D can increase calcium absorption by as much as 65%
• Sunscreen with an SPF of 8 reduces the skin’s production of vitamin D by over 95%; this is simply the fact, not a suggestion to skip the sunscreen.
• Calcium is best absorbed by the body when taken in small doses; absorption decreases with increasing doses and should not exceed 500 mg at one time.