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supplements omega-3s for all
The midnight waker Kali phosphoricum and magnesium.
Delicious berry flavored Zinc Elderberry Lozenges boost the immune system and soothe the throat. Get the same results with Thera Zinc Oral Spray.
This Cold Season, Don’t Catch Anything Else.
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Super Lysine+ Cream: Cuts cold sore healing time in half. (Alt Med Rev. July, 2005).
TheraZinc Spray
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Super Lysine+ Tablets: Lysine and powerful herbs boost immune response.
Super Lysine+ Program: Combine the cream and tablets for optimal results!
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How do these blueberries get from the source to the shelf?
Waking up in the wee hours may be a sign your body isn’t getting enough minerals, says Tufenkian. (Other possible culprits: low blood sugar, adrenal fatigue, or a disrupted circadian rhythm.) Try keeping the homeopathic remedy Kali phosphoricum by the bed and take it when you awake, she says. “It’s food for the cells of the nervous system.” Magnesium, a muscle-relaxing mineral believed to enhance secretion of the sleep hormone melatonin, can also
help put you back to sleep. Dose: For Kali phosphoricum, place four 6X pellets under the tongue upon waking. Start with 100–200 mg magnesium (along with 200–400 mg calcium) before bedtime or upon waking. If desired, increase magnesium gradually (up to 500 mg), but reduce dose if loose stools result.
The disrupted sleep cycle Melatonin. If you’re wide awake at
bedtime and drowsy during the day, try melatonin. T is natural hormone helps regulate sleep and wake cycles by surging in the evening to make you sleepy, and then diminishing in the morning. But because light exposure regulates melatonin, travel or night work can throw off its production. Studies show supplemental melatonin can restore a normal sleep cycle within
a few days. Dose: 0.5–1 mg of melatonin two hours before bedtime for up to two weeks. Because melatonin impacts production of many hormones, including those that infl uence reproductive development, it is not recommended for children, teens, or women who are pregnant or trying to get pregnant.
Women. Omega-3s can help both women and men with depression and bipolar disorder. Omega-3s also may help prevent postpartum depression. Studies suggest diets rich in EPA and DHA can reduce breast cancer risk by more than 75 percent. (Other research shows diets high in omega-6s, found in corn and other vegetable oils, actually increase breast cancer risk.) In a study of 25 women treated for breast cancer with metastases, taking large amounts of DHA lengthened survival by two to three years. Doses: For most women, 250–500 mg EPA and 500–1,000 mg DHA should help. Te breast cancer study provided 1.8 grams DHA daily. Men. Tere’s no better supplement than omega-3s to reduce heart disease risk in both men and women. Omega-3s work through several mechanisms, such as by mildly thinning the blood, preventing arrhythmias, lowering triglyceride and homocysteine levels, and protecting the heart from inflammation. Although EPA appears to provide greater heart benefits, DHA also helps. Doses: Depending on your risk factors, take 360–800 mg EPA and 100–500 mg DHA daily. Seniors. Fish oils slow and reverse some aspects of aging. Telomeres, the protective tips of chromosomes, shorten with age, and a study in the Journal of the American Medical Association linked diets rich in omega-3s with longer telomeres. A 2010 study found that daily DHA supplements help people with age-related cognitive decline. After six months, people taking DHA had notable memory and learning improvements versus those taking a placebo. Omega-3s can reduce depression in seniors and lower the risk of macular degeneration, a blinding eye disease. Anti-inflammatory EPA and DHA can ease age-related achiness, such as rheumatoid arthritis. Doses: To improve memory, take 900 mg DHA daily. For aches and pains, try 700 mg EPA and 350 mg DHA daily. Vegetarians. Vegetarians and vegans tend to have lower omega-3 blood levels compared with meat eaters. Algae-sourced DHA has long been available; a new supplement (Ovega-3) contains both DHA and EPA from algae. Doses: Follow age guidelines for other omega-3s.
TOO MUCH LIGHT?
Artifi cial “light pollution” obstructs deep sleep—and melatonin production (see below). To keep it dark, turn off bright lights one hour before bedtime, unplug or cover bedroom electronics, and consider blackout curtains if needed.
It’s a good idea to talk to your health care provider before starting a new supplement.
52 deliciousliving | february 2011 48 deliciousliving | february 2012
It’s a good idea to talk to your health care provider before starting a new supplement.
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