ANTI-OXIDANTS

ANTI-OXIDANTS

ANTIOXIDANTS….Have you heard of this term and wondered why if at all they are good for you.  Well here it is in a nutshell.   Antioxidants are vitamins that kill free radicals in the blood stream before they can do damage to our cells. 

But wait; let me tell you about those darn free radicals.  Free radicals are in our blood stream and attack healthy cells in our bodies.  Once they have attacked a healthy cell, the healthy cell itself becomes unstable and unhealthy creating a continuous cycle of negative reactions.  Eventually the body begins to lose its ability to fight and disease can set in. 

Let’s take a look at the Causes and Symptoms of Free Radical Damage in the Body:

Causes of Free Radical Formation

• Oxygen
• Stress
• Pollution and Sun Damage
• Excessive Cardiovascular Exercising
• Smoking
• Poor, unhealthy Diet
• Alcohol
  

Diseases linked to Free Radical Damage

• Premature Aging
• Heart Disease
• Stroke
• Cataracts
• Rheumatoid Arthritis
• Osteoarthritis
• Gum Disease
• Autoimmune diseases
• Lupus
• Crohn’s Disease
• Asthma
• Ulcerative Colitis
• Leukemia
• Skin Cancer / Cancer
• Alzheimer’s Dementia
• Attention Deficit Disorder
• Diverticulitis
• Psoriasis
• Infertility
• Menstrual Disorders
• Endometriosis
  

Getting Back to the Importance of Antioxidants!

 Antioxidants are made naturally in the body but are also able to be consumed in our diet.  These antioxidants work hard in the body to break down the enemy; Free Radicals.  This simply means that more antioxidants mean less free radicals floating around harming your body.  And as you can see from the chart above, we all have free radicals in our bodies.  It is important to realize that regardless of how well you believe you eat, and how much you avoid the causes of free radical damage, you will never fully eliminate the free radicals. 

Looking for Foods with a High Antioxidant Value

 It’s quite simple, think of the word ACE.  Foods with high amounts of vitamins A, C, and E have great antioxidant value.  Selenium and Beta Carotene are also great Antioxidants.  You can find these in colourful fruit, vegetables and berries, but for your enjoyment here is a little guide to some of the best Antioxidant Foods. (Complements of The World’s Healthiest Foods by George Mateljan)

Apples	Apricots	Asparagus	Bell Peppers
Blueberries	Broccoli	Brussels sprouts	Cabbage
Canteloupe	Carrots	Cauliflower	Cayenne pepper
Collard greens	Cranberries	Figs	Grapefruits
Green beans	Green peas	Kale	Olives
Oranges	Parsley	Raspberries	Romaine Lettuce
Spinach	Strawberries	Sunflower seeds	Sweet potatoes
Swiss Chard	Tomatoes	Watermelon	Winter squash

Supplemental Sources of Antioxidants

 There are some great products on the market for supplementing with antioxidants, but try consuming the foods first.  It’s definitely best to consult a Holistic Nutritionist first to see your specific needs before delving into the world of supplements.

Reduce Constipation! The Secret Weapons – Calcium and Magnesium

In an earlier post, I stated that in an ideal world, we would visit the toilet 1-3X daily to have a bowel movement (1 meal in = 1 meal out), otherwise we are constipated.  I received many emails asking me what to do to help promote better bowel health so I decided I would post a couple of tips to help.

First of all there are the 2 basics.  Drink enough water, 8-10 glasses daily, and consume enough fibre about 40grams.  Fibre is the bulking agent and water helps keep everything flowing.  Keep in mind that if you drink caffeinated beverages, your water intake needs to increase as caffeine is a diuretic.

If you are consuming enough water and fibre, you may be lacking in calcium and/or magnesium.  Though there are many other things that could be the cause, it would be best to consult a Holistic Practitioner to do a full assessment, and so, for the purposes of this quick post, I will keep it very simple.

Magnesium helps reduce constipation

Magnesium is a gentle laxative that helps relax your colon walls when you are under stress or anxious.  Unfortunately that is almost a constant concern in today’s society. Magnesium also attracts water so supplementing on magnesium or eating foods high in magnesium will help to get water into the colon, which is necessary to keep your stools softer.   

Calcium helps reduce constipation

Calcium combines with excess bile and decaying fat (in your colon) to form a harmless insoluble soap, which is excreted with your stool. That’s right Calcium acts like a bath for your intestines! 

Best Supplemental Forms and Dosages

Using calcium and magnesium in the right quantities can prevent or relieve constipation.

The dose for supplementation varies from person to person, so start with a lower dose, and increase as needed.  You will know when you reach your upper tolerance of Magnesium because your bowels will become very loose.  At that time, reduce the dose.  Unlike irritating laxatives, magnesium does not create laxative dependency.  There are many forms of magnesium supplements, but I recommend purchasing magnesium oxide or magnesium citrate.

The same is true for Calcium.  Look for calcium gluconate or aspartate, preferably gluconate as it closely resembles the calcium you get from milk and vegetables.  This form is easily absorbed by individuals with weak digestion.  Natural Vitality has a product called “Natural Calm with Calcium” that I enjoy before bed as it mixes with water and is a soothing and calming warm beverage.

The key to remember is that without magnesium, calcium can actually cause constipation.  As a result I would recommend taking 400-500mg of calcium 3X daily at the same time as 200-300mg of magnesium.  (Maximum daily intake should be 1500mg of calcium and 1000mg of magnesium)

Side Effects of Calcium and Magnesium

Every beneficial supplement may still pose a risk for certain populations.  If you are taking a thyroid hormone, beta-blockers, calcium-channel blockers, or antibiotics, calcium supplements can interfere with adsorption of these drugs. It is best to take calcium around 2 hours before or after taking these and other drugs.

If taking magnesium, do not take it within 2 hours of taking any kind of drug.

If you have severe kidney or heart disease, you need to avoid magnesium and consult with your Health Care Practitioner.

It is important to note that Calcium and Magensium are safe for pregnant women.

Increase Magnesium and Calcium with Whole Foods!!

Before considering supplements, remember that whole foods are best and quite often will do the trick.    

Calcium Rich Foods:

Goat milk, egg yolk, fish, lemons, rhubarb, cheese, skimmed milk, bone broth, seeds, dulse, kelp, greens, nuts, cauliflower, celery, cottage cheese

Magnesium Rich Foods:

Greens, berries, wheat germ, grains, nuts, cornmeal, apples, apricots, oats, pears, pecans, spinach, tofu, lentils, honey, fish, cabbage, avocados, cashews, peas, prunes, soy milk, chard

Summing it All Up!

Regardless of the method you choose, consuming a balanced diet with a few servings of Magnesium and Calcium rich foods daily along with lots of water and fiber and your bowels should be moving in no time.  Along with this will come many health benefits including a stronger immune system, less parasitic and candida infection risk, and better absorption of nutrients.  It’s a win-win situation!

All the Best in Health,

Coach DeanneJ

P.S:  If you are chronically constipated (less than 1 bowel movement daily) consider having a full assessment done by a qualified Holistic Nutritionist.  Call or email me for a free 15 minute consult @ 905-538-8611 or deanne@coachdeanne.ca  

Do you Need Supplements?

A common question I am being asked these days is "do I need supplements?"  I figured it was time to put it a small overview of those demographics that really should be taking vitamin/mineral supplements, to ease the decision. 

Most of society today require supplementation unless you are perfectly healthy and consuming a complete organic foods diet.  Non organic foods come to us today genetically modified, sprayed with pesticides and most are subject to radiation.  Those foods are void of many of the vitamins and minerals that their organic counterparts have.  The sad part is, calorie for calorie, they are no different.  As a result, you can eat in a lifestyle that you believe to be healthy but still be undernourished :(  Sad isn't it?

As much as I would love to say the answer is eating only organic foods, I understand that this is not an affordable suggestion for everyone.  As a result, most people today require good vitamin and mineral supplements.

In addition, if you fall into one of these categories, it is crucial that you take supplements, regardless of the foods you eat.

• Do you consume a diet of mostly fried, processed, refined and take-out foods?
• Do you diet or avoid certain foods and food groups?
• Do you have many allergies to food that limit your eating options?
• Are you frequently under emotional, psychological or environmental stress?
• Are you an elderly individual?
• Are you a smoker or drinker?
• Are you recovering from an injury or illness?

So now you know you need supplements, and you are going to head off to the store to grab a bottle.  You are going to look at the shelf and see brand after brand labelled multi-mineral/ multi-vitamin.  But which one is the right one for you.  The best thing to do is speak with a Holistic Nutritionist, or ask someone at your local healthfood store for a recommended brand.  If you would like, shoot me off an email (deanne@coachdeanne.ca) for a free multi vitamin consult.  In the meantime, here are some ideas for the best practices for Vitamin Supplementation:

     

    * Choose whole foods products over synthetic substances

    * Choose easy to absorb supplements

    * Take vitamins with food   

    * In order to digest fat soluble vitamins (A,D,E,K) you need to take them with a fat

       * Review your supplementation program frequently

There is a huge cost difference of brands on the market, but remember, You can Pay for your Health now, or you can pay for it later!  It's your choice!!!


All the best in Health,

Deanne