Leg cramps, heart muscles, magnesium and CQ10

Minerals for the heart

The heart rhythm is dependant on the movement of minerals across the heart lining.  The heart is trigged to beat by this movement.  Arteries and veins are lined with muscle, which also responds to mineral treatments. Leg cramps can be giving you cues that your body lacks magnesium. And after an intense exercise, your heart muscles need to be nourished with whole foods and CQ10.

Magnesium

Women who supplement only with calcium or people who eat a standard American diet are typically deficient in magnesium.  A standard American diet consists of high sugar, high-refined carbohydrates, low protein, and high fat.

Always supplement calcium with magnesium and use a 1:1 ratio of calcium and magnesium if you tend to have high blood pressure, restless leg syndrome, headaches or muscle cramps.  Otherwise have a 1:2 ratio of magnesium to calcium.  This means with 1500 mg of calcium per day, you should use 750-1500 mg magnesium on the same day.

Magnesium relaxes muscle cells and helps regulate heart rhythm.  It does, however, tend to cause diarrhea, and some forms cause looser stools than others.

Which form of magnesium to use?

Constipation: If you don’t have a complete bowel movement daily use magnesium citrate which helps relax bowel spasms and is an osmotic laxative (see the section on constipation for more information).  Magnesium citrate is a non-addictive and gentle laxative.  To determine the level of magnesium citrate to take, start with 1/day with or without food.  Then daily, increase by 1.  Stop when stools are normal. For instance, 1-2 magnesium citrate 1-2X/day is a common dosage.

Regular bowel movements: If you tend to be regular or have loose stools, use magnesium glycinate or magnesium taurate.

Dosage of magnesium: anywhere from 100-1500mg/day depending on blood pressure.

Taurine

Taurine is an amino acid normally made in the liver.  Unlike most amino acids, which are hooked together to make proteins, taurine’s function is to shuttle minerals into the heart.  It improves your body’s sensitivity to the minerals you obtain from diet or supplements.

Taurine is especially useful for people who use many medications, or who use medications that damage liver function (e.g. heart medicines including beta blockers and cholesterol medicines.)

It is also useful for those who have adrenal stress, malabsorption, excessive perspiration, or people who have eaten a poor diet all their lives, and currently experience inefficient mineral use.

Taurine dosage: 500-1000mg up to 3 times a day, based on blood pressure, cramping or muscle twitching.

 

CoQ10

CoQ10 is a molecule necessary for the production of energy in the body.  The body has a series of molecules that shuffle electrons from one to the next (called the electron transport chain).  This shuttle of electrons (electricity) is used to make energy for the body.  The last molecule in this energy transfer is CoQ10.  The molecule made for energy storage is called ATP.  CoQ10 feeds the ATP producing molecule, which causes stores of bodily fuel to be built up.

Muscles require ATP to relax, not contract.  This means muscles contract “for free”, but then need energy to relax again.  This is why deceased people with rigor mortis become “stiff”.  After death, energy production ceases, as does the relaxation of muscles.

CoQ10 supplies energy to the muscles to help them function.

Beta-blockers and some cholesterol lowering medication deplete the body of CoQ10, therefore depleting the body of energy.

Your heart medicines and cholesterol medicines may be harming your heart by depleting its energy!  The very treatment you use to lower your blood pressure or cholesterol can be giving you cramps and robbing your heart of energy.

SUPPLEMENT
HOW MUCH
Vitamin EThree very large studies found 40% heart disease risk reduction with supplements. 

Anti-Alzheimer’s; helps diabetes and dialysis problems and it’s an important anti-inflammatory.

about 200 IU type ‘d’, not ‘dl’. MIXED ‘tocopherols’ best. Relaxes arteries. Always take in oil or fatty meal –AJCN: 1-2004]

Here’s a summary of the excellent 1999 book The Vitamin E factor
Antioxidant; protects blood fats; keeps cholesterol “happy”.  Prevents blood sticking, clots and artery damage.  Like vitamin C, keeps blood and cell fats non-toxic.Very important.  Take during “fattiest” meal.  Natural (d) type doubly effective –also consider: mixed “tocopherols” and possibly “mixed tocotrienols”.  Consider starting with lower dose.  IF on Coumadin (warfarin), aspirin and/or high fish oil, use lowest dose: while preventing clotting, you could promote excessive bleeding.

As with the heart-healthy omega-3 oils, E’s cardio benefits increase with time.  The evidence for prevention is stronger than for E as a cure.

Vitamin Cnot Ester-C238 references in Am J Cl Nutr; June ’99.

Beneficial roles of very high doses in disease are probable but not well established.C, easy to take for granted, hard to underestimate!

1/2 – 4 grams.
At or above lower dose in health, higher in illness.If prone to oxalate type kidney stones, stay below 1 g, drink sufficient water, consider vitamin B6, low salt, low protein and high calcium foods.
Antioxidant.  Works with and recycles vitamin E; Keeps blood vessels healthy; raises ‘good’ & lowers Lp(a) cholesterol; speeds up bowel, reduces length & severity of colds.  Improves general health: point 2 in [31 Comments] and the Linus Pauling Institute.Anti-viral.  At 4 ¢/g, best health bargain around.  99.9% of animals make their own in “mega” amounts as do all plants.  We, monkeys and guinea pigs do not.  Very high dose is remarkably safe: “..take as much as you like” [from the L. Pauling Institute’s Top Ten, May 2000]. Very important.  Nature’s nitroglycerin, like arginine & vitamin E.
The B’s  –No reported toxicity in doses mentioned.(B2), B6, B12 & folic acid will lower artery toxic homocysteine in anyone.Take as a multi and not individually unless there is a special reason.

B1   25-100 mg
B2   25-100 mg
B3 50-600 mg
B6   25-100 mg
B12  100 mcg+B9 = folic acid 800 – 2000 mcg

Pantothenic acid  (B5) 25-200 mg 

They help digest fats and sugars, lower homocysteine (-best in higher than RDA amounts) and reduce plaque.
Very high dose plain B3 niacin (about 0.7g taken after each of meals) is by far the best & cheapest cholesterol “modifying” drug, raising HDL while lowering LDL, Lp(a), fibrinogen and triglycerides –must take with a daily multi.  B3 is also good for your liver and brain.
The B’s are needed for 100’s of processes in the body.  Ultra high doses of some have anti-Alzheimer’s, schizophrenia & depression links. 

The higher doses mentioned resemble Pauling’s.  Very important.  Very high B6 may help carpal tunnel problems.

Calcium (see minerals, below) + Vitamin D, the sun shine vitamin (very important). I’d use calcium combined with magnesium. Calcium 1.2 gr. + Vitamin D 1200 IU (BMJ; Nov. 28 ’98); up to 100 mcg = 4000 IU likely safe AJCN; Dec. ’01) 1.2g Ca + 800IU D prevent bone loss and fracture at age 84! (here’s your reference).  Calcium is heart healthy: bone, boiled egg shell, oyster shell, dolomite, milk (may be) & soy, and green leaf or cabbage type veggie (which also have the bone-building vitamin K).  D = extremely important: fish liver [oil], fatty fish, high-sun on skin; science ref’s: “D”-council & Oregon State.
Magnesium (for more, and for potassium** see minerals, below) 1/2 – 1 gr. Crucial for heart function; it, and potassium** regulate heart beat.  Mg is needed for 325 reactions, not least the lowering of toxic blood homocysteine.  90% of Mg is removed from refined grains and rice!  Most Americans don’t get the RDA of about 0.4 gr. Very important and few side effects.
Selenium (see minerals, below) 200 mcg (max. 800 mcg) Antioxidant, works with vitamins E and C.  A lack causes heart disease, some virus diseases & cancer which are, in part, selenium deficiency diseases. Very important.
CoQ10 (CoenzymeQ10,  or ubiquinone) 60 to 300 mg  Essential for heart & blood pressure; larger dose for serious heart trouble or cancer; vital when taking a “statin” drug.  Body makes less when older (using most B vitamins and magnesium).  Safe but expensive ($1/100mg).  Doubly absorbed when chewed in oily food.
Vitamin F -with the F from Fat …
An old term that shouldn’t be lost.
α-Linolenic; omega-3 (ω-3 or n-3) type oil.

Linoleic; omega-6 (ω-6 or n-6) type oil.

Omega-3: 1 to 2 tea spoons flax/lin or fish, or 2 table spoons canola oil [like: colza, rape, raap, kool, mustard], or soy -only if you can’t find canola.Other types of omega-3 in fatty fish.

Most people get too much n-6.

True vitamins: needed for heart-health. The only 2 fat types (“poly”-unsaturates) the body can not make itself.Omega-3 type alpha-linolenic is scarce in the Western food supply but key to heart, general and mental health.  Fish oil works like a-linolenic, see: [Good Food] and point 1 in [31 Comments] and lowers triglycerides.

Omega-6 type linoleic (corn, sun, saff, soy, cotton) is rarely lacking and is often excessive in relation to n-3 linolenic.  Probably the most common “vitamin overdose” in Western diets at 2x-3x the ISSFAL maximum for most people.  The cancer-link keeps on popping up in the high omega-6 research.

 

*Minerals are complicated as there are many and it is possible to overdose.  Intakes depend on the degree of food processing and amounts in the soil.  Plants make vitamins but must mine their minerals -if not in the soil, it won’t be in the plant.  Here’s some info about their roles –not necessarily as supplements- in health and disease.
MINERAL
COMMON
OPTIMUM
HELPS
SOURCE
Selenium: vital: US Nat. Inst. of Health

200 mcg before and in HIV / AIDS & virus infections (book or free 700k pdf): low selenium lowers resistance -including to viruses that steal your selenium- making things seriously worse.Low selenium makes every infection worse since it’s needed in your T lymphocyte defense system.

NE, SE and NW N-Am. & North Europe, New Zealand, parts of China: under 50 mcg/day & often insufficient.Southern Europe and a central N-S band in N-Am. seem to have adequate amounts in the soil.  Large local differences (also: point 14 in Comments). 200-800mcg.

The higher dose is above what is generally accepted as safe but may well slash the US cancer death rate by about one quarter [my guess] as well as the spread of AIDS [someone else’s guess].

Zero reported deaths from supplements. Toxicity likely at 2500 mcg/d.

Cancer, heart disease, heart muscle, muscle, cataracts, blood pressure, some virus diseases, aging
Overdose risk -as per the top link in the left column- should be weighed against potentially 6 fewer cancer deaths per 100 N. Americans on high dose selenium.
Some whole grains, fish, Brazil nuts, kidney and, more reliably, supplements:Twinlab’s Daily One Cap, a Best Buy, almost uniquely contains an excellent 200 mcg, see [Nuts, Bolts] for all sources.

Silicon

20 – 50 mg (not well absorbed) 5 – 10 mg or higher Bones, joints, heart, skin, poor (weak) collagen Unrefined plants and greens, whole grain, horsetail plant. Dietary fiber (oats, barley, and rice) and wine. 

Chromium

30 mcg (US) often insufficient 200-400 mcg 
with selenium
Diabetes; helps insulin, cholesterol, acne, sugar use Liver, grains, root veggies, green pepper.
Vanadium 10 – 60 mg often insufficient 100 mcg+ Diabetes; higher doses replace insulin Shell fish, parsley, some processed foods, grains, beans.
Boron 1.5 mg often insufficient 3 – 9 mg Bone health, diabetes, infection, arthritis Water, fruits, veggies.
Manganese 2.5 – 4 mg often insufficient 5-15 mg Bone, cartilage, heart, epilepsy, diabetes, cataracts  Unrefined vegetarian; not in animal products. 
Copper

The ONLY nutrient deficiency known to raise LDL cholesterol.

Without it artery structure is not made, or repaired!

0.7 -1.5 mg often insufficient  1-2 mg (1/10th of your zinc intake) Like selenium & iron, don’t overdose on copper Heart, arthritis, hair color, artery bursts (aneurysm, stroke), bad collagen, high LDL, poor clotting, Parkinson’s Nuts, grains, bracelets, supplements.

Soft or acidic water: excessive amounts from copper pipes.
Zinc -Part of 300 enzymes, the nutritional screw drivers, hammers and pliers of our body (protein and fancy oils being the nuts, bolts and batteries, and glucose or fats the fuel). 7-14 mg Low intake is linked to 1.4% of the world’s deaths! [WHO]Rules 2000 cell functions in addition to those 300 enzymes! 10 – 30 mg Arthritis, skin, infection, bad collagen, vision, prostate, diabetes, etc.  Much more from BMJ; 2002-11-9. Shell fish, nuts, grains, beans, potatoes, fish and meat.
Molybdenum 75-250 mcg or less ? 75-250 mcg Organs, enzymes, cancer Whole grains, beans, liver.
Potassium
U.S. (AIM; 2000-9-11):
young adults: 3.4 g/d; high fruit + veggies: 8 – 11 g/d; urban whites: 2.4 g/d; often elderly or Blacks: ~1 g/d.   20% of hospitalized patients have low potassium.
varies; often insufficient –in relation to sodium i.e. kitchen salt; lost in processing. 2 – 5.6 gr (US RDA)**Try to get it from your food 
Heart, heart failure, stroke, hypertension, cell function, sweating, diuretics, irregular heart beat**, muscle, fatigue, nerves, etc. etc. Bananas, celery, fruits (prune, orange) and veggies (potato, broccoli, beets), meat, fish, salt substitutes.Zero in: white flour, sugar & fats. 
Sodium (salt) most often high or excessive 1/10th of potassium Cell function, always sufficient; raises blood pressure Salted foods; source of vital iodine -check your area.

Iron  

16 mg (Sweden) often insufficient 10 – 15 mg 
don’t overdose
Blood; premeno- pausal women only; some infants, teens & elderly Liver, nuts, grains & greens; vitamin C increases absorption
Magnesium 300 mg (Sweden)
often insufficient; very important
500 – 1000 mg (at least half of calcium intake) Heart, heart failure, irregular heart beat, bone, PMS, cramps, fatigue, diabetes, stroke, diuretic use, etc. Whole grains, nuts, soy, greens, root veggies & supplements

Calcium

500 mg (Belgium)
often insufficient
1000 – 2000 mg (1-2g) Bone, heart, general, blood pressure Bone, greens, grains, nuts & milk. Not in meats. 

Mineral needs are complicated because each person’s situation is unique while you or your health-advisor will never know which minerals were in the soil where your food was grown, how much was taken up, or by how much milling and cooking reduced their amount.
Each nutrient is important and wise supplementation with some minerals is a practical way to insure that you get the optimum amounts. 
**POTASSIUMIt now appears quite possible that a lack of potassium in the coronary muscles may be the major cause of death from heart disease in humans ” [Adelle Davis, ’72].  95% of potassium is inside cells, as opposed to sodium, and magnesium keeps it there.  Because raw plant-based diets are high in potassium & low in sodium, well functioning kidneys remove potassium faster than sodium.  Disposal of vegetable cook-water, high salt or low magnesium diets, sweating and most diuretics can cause fatal depletions of potassium and/or magnesium.  References: 1.) irregular heart beat: JAMA; ’99-6-16; 2.) blood pressure: JAMA; ’97-5-28; 3.) stroke: NEJM;’87-1-29 [60% of risk at 4.3 vs. 2.4g/d]; 4.) review BMJ; ’01-9-1 [10 mmole = ~0.4 g].

 

Holistic Senior Care

Seek your care providers or doctors first…The following are to be verified with your doctors
Back Pain
Many disease conditions are associated with back pain. Always communicate to your doctor. Maintain a correct posture with the abdomen drawn in and the back and knees straight. Lifting heavy or awkward objects should be avoided. When lifting, the objects must be held close to the body with the knees bent and the back kept straight to put the strain on the thigh muscles and not those of the back.
Pelvic rocks which combines hip movement and rocking the pelvis in back and forward motion helps tone the muscles and improve circulation. Pelvic tilts are also good for toning the muscles and ligaments that support the internal organs and easing tensions.
Pelvic tilts are done by lying on your back with knees bent and feet flat. Tighten the abdominals and buttocks and press the small of the back down or scoop the sacrum into the floor repeatedly at least for 6 times or more and breathe. It can be done by either sitting, standing or lying.
“If back pains increase or get worse, or you are experiencing kidney pain, check with your health care providers. Sometimes folks have kidney stones or muscle spasms. And of course, any sort of persistent or intermittent low back pain could indicate an infection.”
Universal Herbs for Back Pain: Minerals such as Calcium (Chamomile, Fennel),
Cobalt (Dandelion, Red Clover), Iron (Yellow Dock, Rosemary, Ginseng, Burdock),
Magnesium (Alfalfa, Catnip, Red Clover, Valerian), Vitamin K (Rose hips, Cayenne),
Zinc (Licorice, Sarsaparilla) and Vitamin C (Bee pollen, chickweed, echinacea, garlic, juniper berries, peppermint, Saluyot in the Philippines and rose hips).
Food: Yellow colored fresh and whole foods
Nausea and Vomiting
Most neuromeds can cause nausea, dizziness and/or vomiting since most of the meds depletes the body with nutrients such as Vit C and B vitamins. A light full body massage oxygenates the body. Taking ginger capsule and eating crackers early in the morning before getting up from my bed helped me. The combination of walking, fresh air, avoiding greasy or highly seasoned foods, using the power of the mind, and relaxing also helped in controlling nausea and vomiting. Eat small, frequent meals and dry foods with fluids between meals.
Food/Supplementation: Vitamin B6 100 mg can be very helpful taken two or three times a day. Eating nuts helps since they stay longer in the stomach because of their high protein content.
In Europe, mothers apply ice cold washcloth to their eyes when nauseous. Drinking lots of water and eating something (in small amounts) every two hours also prevents nausea and vomiting. In China, acupuncture points on the wrists (or sea bands) can help in nausea. If vomiting persists be sure you to call your health care provider.
Universal Herbs for Nausea: Ginger and Vitamin B6 (Hawthorne, Licorice, Papaya), peach leaf, blackberries, red raspberry, peppermint, wild yam, anise, cinnamon, cloves, oregano. The lemon scent sometimes helps women get through this difficult time.
Heartburn and Gas
In the morning, an enzyme supplement would help before the start of your meal for the day. Eat small, more frequent meals. Lie down and do abdominal breathing. Try some pelvic rocks. Pay attention to which foods and spices bring on heartburn and gas. Check your food combination (fruit with heavy protein is not good) and avoid overeating. Avoid offending foods such as fatty and friend foods, beans, tofu, carbonation, etc. Eating papaya or pineapple helps break down the fat in your food. If you get pain after eating spicy foods, perhaps your gallbladder is acting up. Again, persistent pain of any type needs to be reported to your health care provider.
Universal Herbs: Angelica, borage, cayenne, peppermint, valerian, wintergreen, holy thistle, papaya

Constipation

Fiber of any form moves bowels. Constipation can be caused by decreased motility of the digestive system, so drink lots of fluids and eat lots of fiber. Try prunes or prune juice. Eat plenty of raw greens and bran which are high fiber foods and any fresh and dried fruits. Eat banana in moderation. Drink a lot of fluids especially water. Exercise daily. Squat on the toilet or use a box or stool for elevating feet to facilitate bowel movements. Develop regular bowel habits.
Hemorrhoids
Closely related to constipation is hemorrhoids. Some of the same suggestions apply: Rub Vitamin E oil directly on the anus. Eat lots of fruits. A mother in the Far East spicy foods, intoxicating liquors, white bread, sugar, fried foods and all acid-forming foods which cause fermentation. Drink at least a pint of fresh fruit or vegetable juice each day.
Avoid taking ordinary purgatives that are on the market as they irritate the membranous lining of the bowels and intestines. Drink more fluids. Put feet on a small stool while sitting on the toilet for bowel movement. Do pelvic rocks and lots of pelvic floor exercises. Take sitz baths (shallow and hot for the parts of you where you sits).
Apply witch hazel or a commercial preparation and rectal poultice of chamomile leaves and white oak bark powder. Try to lie down or at least get off your feet part of the day.
Gently tuck the hemorrhoid back up into the rectum with a lubricated finger for instant relief.
Herbs: ginger, witch hazel (external), burdock, plaintain, yarrow For external suppository, mix the following with glycerine, stiff enough to form suppository and insert it into the rectum at night and leaving it: 2 oz of powdered Hemlock Bark, 1 oz of Golden Seal, 1 oz of powdered wheat flour, 1 oz of Boric acid, 1 oz of Bayberry bark

Bleeding Gums
Be certain you are not anemic, and be very gentle on your gums during pregnancy. Use a soft toothbrush. Increase your intake of Vitamin C and calcium. Floss regularly and see your dentist. Try applying white oak bark powder to your gums or use white oak bark tea for swishing around on the inside of the mouth. Brush with equal parts of golden seal and myrrh three times a day.
Herbs: Shepherd’s purse and wild alum root

Edema
Lying on your side or elevating your feet can help relieve swelling and edema. Sitting or standing for long periods of time can promote edema. Drink lots of fluids to promote good tissue balance. Soaking in the bathtub with Epsom salts can help relive the edema too. Putting your feet up, high fluid intake. Eating plenty of protein rich food are important. Consult your health care provider if you have sudden edema, blinding headaches or there is protein in the urine coupled with a high blood pressure and swelling. Check your excess weight and fatty diet, eat more fiber and check your meds and call your doctor for it might involve kidney and heart functions.
Insomia
Choose your bed and mattress well. Check your meds combo. Do a facial (around the eyes, the jaw and the top of the neck beneath the occiput), head and neck massage before going to bed. Drink chamomile tea and use lots of pillows. Eat some protein and avoid sugary foods at bedtime. Some women find a cup of hot chocolate milk helps them sleep. Keep food at the side of your bed should you be hungry in the middle of the night.

Leg Cramps
Press the point in the center of the calf for relief. Also, flex the foot towards you with hard pressure or dorsiflex foot to stretch affected muscle. Eat calcium rich foods and take a calcium/magnesium supplement before going to bed. Sleeping on the right or left side helps (with lots of pillows for support) prevent leg cramps and doesn’t impede the blood vessels. In the afternoon, don’t forget to take your calcium, magnesium, Vit C and D supplements.

Massage
Our bodies need massage as my mom would massage her self when she feels that her body is stuck and needing a boost of energy and be replenished. Massage restores energy from a depleted state by stimulating circulation and bringing tension to rest. Massage can ease the stress on weight bearing joints and help release postural strains. It is not indicated when someone has a fever or infection, swollen vein, inflamed joint, vomiting or diarrhea or if the care giver advised against it. Do keep your movements smooth and rhythmic, paying attention to our bodies’ nonverbal cues.
You can apply light oil of her choice and keep your fingers together when you knead and stroke. Massage scalp, around eyes, and around legs and buttocks to release exhaustion and help keep your bottom loose. For back pain, apply pressure on the lower back to relieve a low back pain. Press hands (or arm or feet) in a V shape on the sacrum (lower back). Press outward from sacrum into buttocks.
A warm water bottle covered with cloth can also be pressed on the lower back.

The following massage strokes can be effectively applied to many areas of the body:
• Effleurage is long, full handed strokes that apply broad, firm pressure in one
direction and a softer resting pull back to the beginning of the stroke. Begin and
end with an Effleurage.
• Petrissage is a kneading stroke using the following techniques: hands kneading
alternately, hand over hand as in pulling up through the sides of the receiver’s
torso, hands flat and pulling opposite to cause light friction and hands stroking
apart like breaking bread is useful on the feet, hands and limbs.
• Friction is moving in circles with one or two thumbs.
Fish: Eating fish oil at least once a week is linked to a reduced risk for neurovascular age-related Macular degeneration
AMD is the major cause of adult blindness in developed countries and the third cause of global blindness. The 2 main types of AMD are NV-AMD and geographic atrophy. Despite recent advances in the treatment of NV-AMD, it still remains a major cause of significant visual morbidity. Fish intake, the major source of DHA and EPA, may reduce the risk for AMD. Specifically, the main dietary source is oily fish such as mackerel, tuna, salmon, sardines, and herring.
The main dietary source of DHA and EPA is oily fish such as mackerel, tuna, salmon, sardines, and herring.

Good Energy Foods to Calm You Down
But true comfort foods do exist:
Berries, any berries. Eat them one by one instead of M&Ms when the pressure’s on. For those tough times when tension tightens your jaw, try rolling a frozen berry around in your mouth. And then another, and another. Since the carbs in berries turn to sugar very slowly, you won’t have a blood-sugar crash. The bonus: They’re a good source of vitamin C (and other stuff for balancing your hormones), which helps fight a jump in cortisol, a stress hormone.
Guacamole. Good fat that helps in losing weight. If you’re craving something creamy, look no further. Avocados are loaded with B vitamins (and other aphrodisiacs), which stress quickly depletes and which your body needs in order to maintain nerves and brain cells.

Mixed nuts. Just an ounce will do. Walnuts help replace those stress-depleted B vitamins, Brazil nuts give you a whopping amount of zinc (which is also drained by high anxiety), and almonds boost your E (brain food), which helps fight cellular damage linked to chronic stress. Buy nuts in the shell and think of it as multitasking: With every squeeze of the nutcracker, you’re releasing a little tension.
Oranges. People who take 1,000 milligrams of C before giving a speech have lower levels of cortisol and lower blood pressures than those who don’t. So lean back, take a deep breath, and concentrate on peeling a large orange. The 5-minute mindfulness break will ease your mind, and you’ll get a bunch of C (and Calcium too) as well.
Asparagus. Each tender stalk is a source of folic acid (oxygenate your cells), a natural mood lightener. Dip the spears in fat-free yogurt or sour cream for a hit of calcium with each bite.
hai tea. A warm drink is a supersoother, and curling up with a cup of aromatic decaf chai tea (Tazo makes ready-to-brew bags) can make the whole evil day go away.
Dark chocolate. Okay, there’s nothing in it that relieves stress, but when only chocolate will do, reach for the dark (rich in Magnesium which relaxes your nerves), sultry kind that’s at least 70% cocoa. You figure if the antioxidant flavanoids in it are potent enough to fight cancer and heart disease, they’ve got to be able to temper tension’s effects.
Apples. For fiber, for anti-bronchitis, for rich Vitamin and Minerals and more..

Senior Supplementation
Sarah Cook, ND 408-395-1231 http://www.pharmaca.com
Start with the “Take 5 to Thrive!” This is a basic supplementation plan that includes:
• High Quality Multivitamin/mineral
This will provide a balanced array of B vitamins for heart and brain health, vitamins A, C and E for antioxidant support, and minerals to keep all of our body processes functioning well. Some multivitamins are formulated specifically for seniors to contain higher amounts of vitamin D and B vitamins.
• Fish Oil
Fish oil provides omega-3 fatty acids including EPA and DHA. EPA supports cardiovascular health and minimizes inflammation. DHA supports the brain, eyes, and mood.
• Probiotics
Probiotics provide beneficial bacteria that colonize all of our mucous membranes. Probiotics support healthy digestion and a balanced immune response.
• Fiber
With age, all digestive processes slow down. Fiber helps promote daily detoxification and healthy bowel movements.
• Antioxidant Supplement
Oxidative damage contributes to the process of aging including skin aging and increased susceptibility to diseases such as cancer and heart disease. Antioxidants counteract oxidative damage to protect against the effects of aging.
For some seniors, it may be helpful to include additional supplementation such as:
• Coenzyme Q10 (CoQ10)
CoQ10 is a powerful antioxidant. It also helps to protect healthy heart function. CoQ10 is especially important for any senior at high risk for cardiovascular disease or who is taking a statin medication for cholesterol.
• Vitamin B12
Vitamin B12 becomes more difficult to digest and absorb as we age. B12 is important for the health of the brain and nervous system. It can be taken as a sublingual tablet or drops to improve absorbability.

• Vitamin D
If your multivitamin contains less than 1,000 iu of vitamin D, consider additional supplementation. Vitamin D supports the health of bones and the immune system.
Seniors should take 1,000 – 2,000 iu per day.
Because every individual is unique, there may be other supplements that could be added for your needs. Pharmaca offers free nutritional advice from our team of healthcare practitioners. Stop in so we canl help you FEEL BETTER!

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