Swanson's 7 Basic Supplements for Better Health
Food is missing many vital nutrients. Food is different today than it was 100 or even 50 years ago. For one thing, the soil on which much of our food is grown is critically depleted of minerals. Also consider that the feed given to livestock raised on factory farms is a far cry from the nutrient-rich grass and grains they dined on in years gone by. Fruits, vegetables, and legumes are assaulted with chemical pesticides and herbicides, and this raw food is further stripped of its nutrient content by high heat and other production methods used during the manufacturing process. It seems that for all the nutrients removed during processing, an equal amount of harmful substances like hydrogenated fats and unbelievable amounts of sodium are added. And honestly, the majority of us seem to like it that way.
1. Everyone agrees that we need a vitamin & mineral complex to provide the nutrients that are missing from our diet. In fact, the Journal of The American Medical Association (JAMA), the medical community's most prestigious research journal, announced that all adults should take vitamin supplements to help promote good health. (June 19, 2002) The impact of that statement is HUGE because it comes from a group that traditionally stays clear of recommending dietary supplements and admittedly knows very little about them.
Swanson Premium Brand High Potency Soft Multiple.   Item no. SW490 120 sgels. $7.99
2. From childhood through old age, calcium and magnesium contribute heavily to your health in so many ways that you want to make sure you're getting enough,starting now! There isn't one part of your body that doesn't require calcium & magnesium since they're both involved in several intercellular functions that we all just take for granted. (Your body puts them to very good use!) Here are but a few highlights of how calcium & magnesium benefit you:
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Noticeably stable and calm moods for all ages,seriously, give it a try!
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Strong bones and teeth for a lifetime.
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Healthy blood pressure. We overlook this one, but the mineral combo is a big factor.
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Muscles that work for you, not against you. When my eye starts twitching, I know I need more calcium & magnesium.
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Deep, uninterrupted sleep,zzz!
Swanson Premium Brand Calcium & Magnesium.   Item No. SW180 150 caps $3.49
3. Keep it Moving. Ideally, we should eliminate food waste at least once per day and transit time through our system should be approximately 12-15 hours. (Jalapeno peppers, blueberries, and corn are accurate little gauges to determine how fast food moves through our systems.) When a diet consists of only no-fiber foods like meat, dairy products and white bread, food waste can sit in the colon for days upon days!
The National Academy of Sciences recommends 25 grams of fiber per day for women and 38 grams per day for men. For children, add five grams to the childs age, so a 9 year old needs 14 grams. Unless you eat lots and lots of fruits and vegetables plus plenty of beans and whole grains, it's hard to get that much fiber from food because the refinement process often removes it. A quick look at product food labels will reveal how much fiber a product provides, and you'll probably be disappointed at how low the numbers are. Remember, you're shooting for either a 25 or a 38, depending on your gender.
Swanson Premium Brand Golden Fields Fiber   Item No. SW859 22 oz. $5.49
4. Fat phobia. Undeniably classed as a fat, EFAs have a tough reputation to overcome in a society where fat is akin to leprosy. If you strictly eschew all fat in your diet, do yourself a favor and work real hard to root out this strongly entrenched notion about it. To be sure, there are fats that you want to avoid like a plague including the hydrogenated fats and transfatty acids found in fried foods and processed baked goods. These are the kinds of fat that make one fat,and sick! Then there are the essential fatty acids from cold water fish, flaxseeds and walnuts that you should embrace as though they were rare jewels, with Omega-3 EFAs as the most precious of all. What they accomplish in terms of your health truly is priceless! When you visit www.supplementinfo.org, which is the official website of the Dietary Supplement Information Bureau (DSIB), and you view the section "Browse Dietary Supplements," you will find that only vitamins C and E address a greater number of health conditions than Omega-3 Fatty Acids. They even outrank calcium and magnesium!
Swanson Virgin Salmon Oil
 Item no. SWE016 1080mg. 90sgels $5.99
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5. The best food on the planet. Quick,if you could only have one food to eat for the rest of your life, what would it be? While you might be tempted to say Haagen-Dazs Vanilla Swiss Almond Ice-Cream , you would be oh-so-smart to revise your answer and choose chlorella, because you truly could live on it a lifetimea very long lifetime,it's that good for you! Chlorella is perhaps the most nutritionally dense food there is, and many health experts believe that it contains every nutrient required by the human body including vitamins, minerals, amino acids, essential fatty acids, nucleic acids, chlorophyll and a full spectrum of phytochemicals. It bears repeating that most of us aren't choosing particularly healthy foods to provide us nourishment, so chlorella is a great way to pump up the nutritional volume of our meals. It's like getting a hefty serving of fresh, green vegetables with no washing, chopping, tearing or steaming!
What does it do? Most noteworthy, chlorella offers super strong support to the immune system, it provides sustained energy that you really notice, and it helps cleanse the body of all kinds of toxins including heavy metals. The list of its capabilities is long and very impressive, and because of its high chlorophyll content, it even neutralizes body odors and bad breath!
Swanson Kyoto Chlorella, is available in two sizes.   Item no. SWK001 300 tablets $8.39
SWK002 1500 tablets. $35.99
6. Make friends with "friendly" probiotics. The more popular term "acidophilus" isn't entirely accurate, but it has come to be synonymous with the correct term, which is "probiotics." The intestinal tract is home to millions of bacteria (flora). While our impression of bacteria is negative, the truth is some bacteria called probiotics are "friendly" and highly desirable, helping to maintain a balance of healthy flora in the intestine. This action keeps the intestinal tract strong for optimal assimilation of food, and it promotes colon health, too. Probiotics also assist your body's enzymes like protease, amylase and lipase to break down food, insuring greater levels of digestion and absorption. Unmistakably, they help keep the digestive system running smoothly. And while that process may seem rather unexciting, it better enables us to do all the activities that we truly enjoy in life!
There are different groups of probiotics, and Lactobacillus and Bifidobacterium are the most researched of the groups. Lactobacillus acidophilus is perhaps the best known of all probiotic strains, but there are other important ones, too. While a few foods like yogurt contain probiotics, oftentimes the way the product is processed reduces most, if not all of the live bacteria's activity. For this reason, we encourage you to consider a high quality probiotic supplement that provides at least one billion living bacteria per dose, and take it daily as part of your supplement routine for optimal results.
 Item no. SWA010 Kit $14.99 Probiotics
7. Energy Maker.CoQ10 works on the cellular level. Inside our microscopic and marvelously designed cells are little "power plants" called mitochondria that generate energy to keep all our body parts functioning. The fuel for this energy comes from adenosine triphosphate (ATP), which is made from the food we eat. CoQ10s role in this metabolic process is as a catalyst to convert our food into ATP. Without CoQ10, no energy can be produced. Now take a guess which organ requires the most energy to run. Uh-huh. The heart! In fact each heart cell can have thousands of mitochondria within it just to keep up with the energy demands. When energy levels are high, the heart has the right environment to stay strong. The heart isn't the only body part to benefit, either. Since CoQ10 is required for energy production within all our cells, it isn't surprising to learn that it virtually has an effect on all systems within the body. The more researchers study it, the more they discover just how crucial it is to neurological health, to the immune system, to blood sugar health, and even to dental health.
Inclining Age, Declining CoQ10. CoQ10 has even more to offer. It helps convert food to ATP in the mitochondria of our cells. Like other hormones and enzymes in our body, CoQ10 production peaks in our twenties; then natural levels decline with each passing year. The older we get, the more we notice the good effects of CoQ10 supplementation.
Swanson Ultra Chew-Q Bioenhanced CoQ10  Item no. SWU300 30 mg. 30 tab.$5.99
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Heart Disease
A heart-to-heart on cardiovascular disease: Make simple changes to help you beat the odds against heart disease, a leading cause of death. According to research or other evidence, the following self-care steps may be helpful:
- Get smoke-free
- Quit smoking and stay clear of cigarette smoke to lower your risk of several types of cardiovascular disease
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Watch what you eat
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Eat lots of fruits, vegetables, legumes, whole grains, fish, and avoid fats from meat, dairy, and processed foods high in hydrogenated oils
These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading the full cardiovascular disease article for more in-depth, fully-referenced information on medicines, vitamins, herbs, and dietary and lifestyle changes that may be helpful.
About cardiovascular disease
Cardiovascular disease is a wide-encompassing category that includes all conditions that affect the heart and the blood vessels.
Cardiovascular disease is the number one cause of death in the United States. This introductory article briefly discusses several diseases that have a role in the development of cardiovascular disease. Many risk factors are associated with cardiovascular disease; most can be managed, but some cannot. The aging process and hereditary predisposition are risk factors that cannot be altered. Until age 50, men are at greater risk than women of developing heart disease, though once a woman enters menopause, her risk triples.
Many people with cardiovascular disease have elevated or high cholesterol levels. Low HDL cholesterol (known as the "good" cholesterol) and high LDL cholesterol (known as the "bad" cholesterol) are more specifically linked to cardiovascular disease than is total cholesterol. A blood test, administered by most healthcare professionals, is used to determine cholesterol levels.
Atherosclerosis (hardening of the arteries) of the vessels that supply the heart with blood is the most common cause of heart attacks. Atherosclerosis and high cholesterol usually occur together, though cholesterol levels can change quickly and atherosclerosis generally takes decades to develop.
The link between high triglyceride levels and heart disease is not as well established as the link between high cholesterol and heart disease. According to some studies, a high triglyceride level is an independent risk factor for heart disease in some people.
High homocysteine levels have been identified as an independent risk factor for heart disease. Homocysteine can be measured by a blood test that must be ordered by a healthcare professional.
Hypertension (high blood pressure) is a major risk factor for cardiovascular disease, and the risk increases as blood pressure rises. Glucose intolerance and diabetes constitute separate risk factors for heart disease. Smoking increases the risk of heart disease caused by hypertension.
Abdominal fat, or a "beer belly," versus fat that accumulates on the hips, is associated with increased risk of cardiovascular disease and heart attack. Overweight individuals are more likely to have additional risk factors related to heart disease, specifically hypertension, high blood sugar levels, high cholesterol, high triglycerides, and diabetes.
What are the symptoms?
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People with cardiovascular disease may not have any symptoms, or they may experience difficulty in breathing during exertion or when lying down, fatigue, lightheadedness, dizziness, fainting, depression, memory problems, confusion, frequent waking during sleep, chest pain, an awareness of the heartbeat, sensations of fluttering or pounding in the chest, swelling around the ankles, or a large abdomen.
Dietary changes that may be helpful
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Preliminary evidence has linked high salt consumption with increased cardiovascular disease incidence and death among overweight, but not normal weight, people. Among overweight people, an increase in salt consumption of 2.3 grams per day was associated with a 32% increase in stroke incidence, an 89% increase in stroke mortality, a 44% increase in heart disease mortality, a 61% increase in cardiovascular disease mortality, and a 39% increase in death from all causes. Intervention trials are required to confirm these preliminary observations.
Moderate alcohol consumption appears protective against heart disease. However, regular, light alcohol consumption in men with established coronary heart disease is not associated with either benefit or deleterious effect.
A high intake of carotenoids from dietary sources has been shown to be protective against heart disease in several population-based studies. A diet high in fruits and vegetables, fiber, and possibly fish appears protective against heart disease, while a high intake of saturated fat (found in meat and dairy fat) and trans fatty acids (in margarine and processed foods containing hydrogenated vegetable oils) may contribute to heart disease. In a preliminary study, the total number of deaths from cardiovascular disease was significantly lower among men with high fruit consumption than among those with low fruit consumption. A large study of male healthcare professionals found that those men eating mostly a "prudent" diet (high in fruits, vegetables, legumes, whole grains, fish, and poultry) had a 30% lower risk of heart attacks compared with men who ate the fewest foods in the "prudent" category. By contrast, men who ate the highest percentage of their foods from the "typical American diet" category (high in red meat, processed meat, refined grains, sweets, and desserts) had a 64% increased risk of heart attack, compared with men who ate the fewest foods in that category. The various risks in this study were derived after controlling for all other beneficial or harmful influencing factors.
A parallel study of female healthcare professionals showed a 15% reduction in cardiovascular risk for those women eating a diet high in fruits and vegetables—compared with those eating a diet low in fruits and vegetables.
Lifestyle changes that may be helpful
Both smoking20 and exposure to secondhand smoke increase cardiovascular disease risk.
Moderate exercise protects both lean and obese individuals from cardiovascular disease.
Other therapies
Surgical treatments, such as angioplasty, bypass surgery, valve replacement, pacemaker installation, and heart transplantation, may be recommended for severe cases. Individuals with cardiovascular disease are strongly encouraged to stop smoking.
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Copyright ) 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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Anti-Aging Research
A study published in the Archives of Internal Medicine finds that taking beta-carotene supplements for 15 years or more may lessen the decline in thinking ability that comes with Alzheimer's disease.
The idea that antioxidants such as beta-carotene can help protect against Alzheimer's disease is not new. The latest trial, which started as the Physicians Health Study II, stretches back to 1982. That year, 4,052 men were assigned to take daily doses of either 50 mg of beta-carotenethe amount in about five large carrots,or a placebo every other day. An additional 1,904 men were randomly assigned to one of the two groups between 1998 and 2001.
The men filled out yearly questionnaires about their health and compliance with the regimen, and all had telephone assessments of their thinking ability at least once between 1998 and 2002. A difference emerged between long-term and short-term participants. The men who had stayed in the trial for an average of 18 years scored significantly higher on most of the tests of cognitive ability. Their memory was equivalent to that of men about a year younger, said study lead author Francine Grodstein, an associate professor of medicine at Harvard Medical School and a researcher at Brigham and Womens Hospital in Boston.
What works for men almost certainly should work for women, she said, and the idea that long-term use of an intervention is important should be applied to other preventive measures against Alzheimer's disease. "Our research supports the possibility of successful interventions at early stages of brain aging in healthy adults," Grodstein said.
Archives of Internal Medicine 167(20):2184-2190, 2007
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Niacin protective against dementia in aging
Taking niacin may help protect patients against Alzheimer's Disease and other forms of cognitive decline according to the results of a recent study. A research team followed 3,718 participants in the Chicago Health and Aging Project for six years and tracked their niacin intake and mental status via food frequency questionnaires and testing of cognitive functioning at three-year intervals. The subjects were 65 and older and did not have Alzheimer's Disease when the study began.
Scientists tested a random sample of 815 subjects, 131 of whom had developed Alzheimer's. When the niacin intake of the sample was examined, it was found that subjects who ranked in the top three-fifths of the sample's niacin consumption through supplements and foods had a 70% lower adjusted risk of developing the disease than those in the lowest sample. Even when the vitamin was obtained from food alone, the protective benefit was similar.
Cognitive decline was examined for all of the subjects and niacin was found to slow the process; this association was even stronger when the analysis excluded patients who had cardiovascular disease, low initial cognitive function scores, or less than 12 years of education. Subjects who consumed the most niacin had only 44% of the decline of those with the lowest intake of the vitamin.
J Neurol Neurosurg Psychiatry 75(8):1093-1099, 2004
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High homocysteine levels may play a role in cognitive decline
Reducing homocysteine concentrations in the blood by administering B-vitamin supplements may provide some protection against cognitive decline in the elderly population, according to a study in the American Journal of Clinical Nutrition.
In a trial on about 1,800 Hispanic subjects participating in the Sacramento Area Study on Aging, researchers found inverse associations between homocysteine concentrations and several indexes of cognitive function, including the global Modified Mini-Mental State Examination assessment and the picture association, verbal attention span, and pattern recognition tests.
Their findings fit in with previous evidence showing homocysteine to be a marker for deficiency of vitamin B-12 and folic acid. Homocysteine is also a well-documented risk factor for cardiovascular disease, and is related to both vascular dementia and Alzheimer's disease.
While researchers found that high homocysteine levels may have an influence on cognitive decline, they noted that demographic factors such as age and education are more strongly associated with cognitive scores than are homocysteine levels.
American Journal of Clinical Nutrition 78(3):441-447, 2003
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Antioxidants help keep a balance in aging
SHP: We hear a lot about antioxidants and free radicals in regards to health. Just what are they?
Dr. DeSilva: Antioxidants fight oxidation in the body. Oxidation has to do with the aging process. Anything that ages oxidizes. A typical example is that of a nail. When a nail is left outside, it will rust. Over a period of time it will disintegrate and eventually disappear. If you take a nail and coat or cover it or keep it indoors where it's protected from the elements, it will last longer. So oxidation is aging, rusting, wearing away and in the body antioxidants protect against excessive oxidation and help keep it in balance.
Free radicals are a part of the body's normal metabolic process, but in most cases they cause damage at the cellular level. A free radical is like a molecule that doesn't have a partner and it runs around the body trying to find a partner. In the process of finding a partner, it causes a tremendous amount of damage. It's like a wild bull in a China store. Until it's calmed down, it will continually destroy everything that's around it. We need antioxidants to act as partners for the free radicals to settle them down.
SHP: Where do we get antioxidants from?
Dr. DeSilva: The most logical places to get our antioxidants are fruits and vegetables. The recommended six or eight servings of fruits and vegetables a day is where our antioxidants should come from. Of course the question is how many of you ate six servings yesterday or the day before? This is where supplementation comes in. This is why it's important to supplement with nutrients like vitamin E, vitamin C, beta-carotene and alpha lipoic acid. They all provide antioxidant support.
SHP: We all know vitamin E and vitamin C and many recognize beta-carotene, but is alpha lipoic acid as familiar to the general public?
Dr. DeSilva: Probably not. Interest is growing in alpha lipoic acid, but it's not as well-known as vitamins E and C. Alpha lipoic acid is very important for detoxification, specifically detoxification of the liver. And, besides being a tremendous antioxidant in its own right, alpha lipoic acid enhances the effectiveness of vitamin C, vitamin E and glutathione.
Actually, alpha lipoic acid is the mother of all antioxidants because it is so incredibly potent. And it works...I mean it helps maintain healthy glucose and carbohydrate metabolism, it helps protect against free radical damage at the cellular level and it has growth-stimulating properties.
SHP: Is it true that alpha lipoic acid neutralizes free radicals in both fatty and watery regions of cells?
Dr. DeSilva: Yes. That's a very important characteristic of alpha lipoic acid. It is both water soluble and fat soluble so it can go to work in almost any part, any system in the body. Vitamin E is fat soluble. Vitamin C is water soluble and beta-carotene has some mixed properties, but alpha lipoic acid is truly water soluble and fat soluble.
SHP: Any suggestions about supplementing with alpha lipoic acid?
Dr. DeSilva: Alpha lipoic acid is powerful on its own, but I think it would be smart to take a good multivitamin at the same time. Nutrients often enhance each other. They work together, and that's a very important point to keep in mind.
Derrick DeSilva, Jr., M.D., is a practicing internist and part of the attending staff at Raritan Bay Medical Center in Perth Amboy, NJ. He also maintains a private medical practice that incorporates natural therapies and pharmaceuticals (Integrative Medicine). Dr. DeSilva serves on the teaching staff at John F. Kennedy Medical Center in Edison, NJ. He is a published author, lecturer, and host of his own radio talk show, "Ask the Doctor." Dr. DeSilva was also named one of the Best Doctors in the New York Metropolitan Area by New York Magazine and in New Jersey by New Jersey Monthly Magazine in 2002.
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Exercise—a Key to Healthy Aging
“Keep healthy snacks on hand to keep your energy up” Simple steps to stay young
In 2006, the first Baby Boomers—people born in the United States, Canada, and the UK between 1946 and 1964—turn 60 years old. But this group has made it clear they don’t plan on sitting around in rocking chairs. If you’re a senior interested in staying young, agile, and healthy, be sure to get regular exercise and support it with a wellness lifestyle.
Your exercise program—what’s your pleasure?
Choose exercises or physical activities that you enjoy, that get you outdoors, and that you can do with friends. Some ideas:
- Walking is one of your best options for aerobic exercises. It requires no special equipment other than good footwear and a water bottle. Put on sunscreen, sunglasses, and perhaps a hat or scarf to protect yourself from the sun’s rays, especially if you go walking after 10 a.m. and before 3 p.m. For extra motivation, walk with a friend.
- Swimming is another great aerobic exercise, especially if your joints don’t like walking. Bring a water bottle with you to the pool. Ear plugs made for swimming can prevent ear irritation or infections.
- Tai chi maintains balance, flexibility, and strength. Dr. Jim Concotelli, the vice president of programs and services at Horizon Bay Senior Communities in Tampa, Florida, has documented that regular tai chi practice in older adults reduces falls by 50%. “Tai chi at any age can be fulfilling,” says Concotelli. Tai chi also lowers blood pressure, strengthens the heart, increases oxygen intake, calms a stressed nervous system, and improves immune function.
Give your workout a boost
Maintain vitality and get the energy you need for regular exercise by maintaining a wellness lifestyle:
- Eating balanced meals provides you with the fuel for exercise. If you exercise in the morning, make sure you eat breakfast. Combine carbohydrates with protein for sustained energy, such as fortified cereal with milk and fruit.
- Keep healthy snacks on hand to keep your energy up. Nuts, fruits, energy bars, flavored rice cakes, yogurt, and the like make delicious pick-me-ups.
- Sufficient sleep also gives you added energy. Get to sleep quicker by winding down before you go to bed. Tips include dimming the lights, reading a book, taking a bubble bath, or sipping some milk or warm herbal tea such as chamomile.
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