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We all want to get the maximum benefit from our supplements. To help you do just that, we compiled the questions you’ve asked most frequently and harnessed the knowledge of Sam Russo, ND, LAc, director of Vermont Naturopathic Clinic in Winooski, Vermont. Here are his answers:

1| Which supplements should I always take with food? And which should I take between meals?

Food should be a balanced meal that includes protein, carbohydrates, and fat to stimulate optimum acid secretion in the stomach, which enables better absorption. For example, if you eat only fruit and cereal with non-fat milk for breakfast, add some peanut butter or other protein and fat when taking the following nutrients: vitamins; minerals; oils such as fish and flax; fatty acids such as alpha lipoic acid; and fatty derivatives such as plant sterols and stanols (to lower cholesterol) and cetyl myristoleate (for joints).

Popular supplements that should be taken 30 minutes before or two hours after a meal include these:

Amino acids: Although all protein contains amino acids that are broken down during digestion, individual amino acid supplements, when taken with food, will compete with protein for absorption. Common ones include lysine for herpes; tryptophan for better sleep; cysteine to liquefy mucus; N-acetyl cysteine (NAC), a special form of cysteine to boost internal antioxidant production and neutralize toxins; arginine to support growth hormone production and blood pressure regulation; and branched chain amino acids (BCAAs) for building muscles.

Herbal medicines: Bitter herbs to improve digestion should be taken with water 10 to 15 minutes before a meal. Other botanicals should usually be taken further away from meal times, as fiber in food can impair
their absorption. When taking a formula, if the majority of the ingredients are botanicals, take between meals but if vitamins and minerals predominate, take with food.

Enzymes: Timing depends on the desired benefit. To aid digestion, take enzymes at the beginning of a meal. However, systemic enzymes to treat a condition or organ, such as bromelain to reduce pain and inflammation, should be taken between meals.

2| Are there any nutrients that should always be combined? For example, I’ve heard that iron is better absorbed with vitamin C.

There are many ways in which nutrients influence the absorption of each other. Minerals in general are better absorbed with vitamin C or acidic foods, such as cooked tomatoes, citrus, or vinegars, especially in older people, as stomach-acid production decreases with age, and in anyone who takes antacids.

The chart below shows how some popular nutrients affect each other when combined. This is usually not a problem when taking high-potency multivitamin and mineral supplements, as higher doses compensate. However, if you take additional individual nutrients, it makes sense to time for optimum benefits.

These are some important points to keep in mind:

• Calcium and magnesium compete for absorption with one another in doses higher than 250 mg. When taking larger amounts, take each mineral at a different time or split doses of combinations into smaller amounts (not more than 250 mg).
• Fiber supplements should be taken at a separate time from all other nutrients and herbs, as these can bind with the fiber and be excreted.
• Extra vitamin B1, taken for diabetic neuropathy, chemotherapy side effects or other conditions, should not be taken with polyphenols, such as grape seed, pine bark, or green tea extracts, because these decrease absorption of the vitamin. Separate polyphenols and B1 by at least two hours.

3| Which supplements are better absorbed with fat?

The fat-soluble nutrients: vitamins A, D, E, K, ascorbyl palmitate, a fat soluble form of vitamin C, and other fats and fatty derivatives. The tocopherol acetate form of vitamin E, however, is water soluble. CoQ10 comes in both fat-soluble forms and as water-soluble (“hydrosoluble”) powder in capsules.

4| Is it necessary to occasionally take a ‘vacation’ from your supplement routine?

There is no good evidence either way, but some experts recommend cycling some nutrient or botanical regimens, particularly when targeting the immune system or the endocrine system. For example, you might take echinacea for one week out of each month to boost production of white blood cells that fight infection, as these cells live for about three weeks.

5| Is it better to refrigerate probiotics (all kinds), fish oils, and flaxseed oil? What is the general rule of thumb for refrigerating supplements?

Oils and probiotics should be refrigerated. For other supplements, a good rule of thumb is to keep them at room temperature (72 degrees F) or below, in a dark place.

6| Why do many single-nutrient supplements have tiny amounts of another nutrient in the formula, like calcium or vitamin C?

Reasons vary. Nutrients may be added to help absorption, as with vitamin C, and some may be helpful in other ways. For example, lecithin blends water- and fat-soluble nutrients. In other cases, additional nutrients may be incidental.

7| Should I keep the little silica pack in my supplement bottle or throw it away? What does it do?

Keep it! The silica pack keeps the inside of the bottle dry so that your supplements don’t break down as quickly. I also use those packs in my supplement pill box.

8|   When using powdered supplements, does it matter if I add the powder to warm or hot liquid?

In general, powder is safe to mix with liquid below 120 degrees F (warm, not hot) if it’s consumed relatively quickly, but prolonged exposure to high temperatures breaks down most water-soluble vitamins. Fat-soluble vitamins are more tolerant and minerals are virtually indestructible. With undenatured whey protein powder, liquid above 120 degrees F will damage naturally occurring immunoglobins that benefit the immune system.

9| How much water should I take with my supplements and are there any that require even more water (like fiber)?

Generally, you just need enough liquid to swallow the supplement comfortably. Fiber requires more, usually at least 12 oz. per 15 g or 1 tablespoon of fiber. Otherwise, you can become constipated.

10| I’ve heard that your body can only absorb a certain amount of vitamins and minerals at a time and therefore, it’s better to stretch the dose out over the day (for example, take no more than 500 mg of vitamin C at a time). What are your thoughts?

This is true. Vitamin C and magnesium are good examples, as high doses cause loose stools, indicating you have surpassed the maximum your body can absorb. Try to take no more than 500 to 1,000 mg of vitamin C at one time. When taking either calcium or magnesium separately, try to limit each dose to 500 mg.

Most water-soluble vitamins (Bs and C) and minerals do not stay in the blood stream for more than a few hours, so taking them throughout the day maximizes blood levels over a longer period.

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Not so long ago—fewer than 100 years—cattle were raised very simply. They roamed freely in pastures, eating grass at will and remaining free of drugs. Today, most cows are raised on “factory farms,” large-scale operations that confine them to pens and fatten them quickly for slaughter by feeding them large quantities of grain.

Here’s the problem: cows are designed to eat grass, not grains. When they’re raised on a diet of other foods, like soy, corn, and grains, the resulting beef is nutritionally inferior. Factory farming practices also contribute to environmental destruction, and the cows suffer unnecessarily. Now, as grass-fed beef becomes increasingly available, you can eat beef raised in a more traditional manner. Here’s why you should go with grass-fed beef:

1. It has a better fat profile. Grass-fed beef is considerably lower in fat than grain-fed beef; most cuts have about the same amount of fat as skinless chicken. They’re also lower in calories: a 6-ounce piece of grass-fed beef has 100 fewer calories than the same amount of grain-fed beef.
2. It’s nutritionally superior. Grass-fed beef is higher in omega-3 fatty acids and contains a compound called conjugated linoleic acid (CLA), a fatty acid that can reduce cancer risk. And it’s higher in vitamin E, a potent antioxidant.
3. It’s (almost always) free of antibiotics and growth hormones. Antibiotics used to prevent widespread disease in confined cattle end up in the meat we eat, and contribute to the development of antibiotic-resistant bacteria that threaten humans. Cows are also fed growth hormones. These, too, end up in the animal’s meat, and can cause serious health problems.While the USDA definition doesn’t specifically prohibit the use of antibiotics and hormones, “The vast majority of grass-based ranchers do not use hormones or antibiotics,” says Jo Robinson, author of Pasture Perfect.
4. It’s a vastly more humane process. Cows aren’t supposed to eat grains. When they do, they can develop feedlot bloat—which can cause them to suffocate—and acidosis, a painful condition that leads to diarrhea, ulcers, and liver disease. Nor are cows adapted to spending their entire lives either confined in pens or packed closely together in feedlots.
5. It’s more environmentally sound. Raising cows on a diet of grains has devastating environmental consequences. Growing corn to feed livestock requires enormous amounts of fossil fuel and chemical fertilizers, and confining animals creates vast amounts of ground and water pollution.

CLA May Reduce Body Fat

Conjugated linoleic acid (CLA), found in grass-fed meat and dairy products, may help reduce body fat. A study in the American Journal of Clinical Nutrition showed that taking CLA supplements for one year reduced body fat mass in healthy, overweight adults by as much as 9%. The CLA used in this study was Tonalin CLA.

Click here for the Grilled Beef Tenderloin Cobb Salad recipe shown here.

 Click here for the Rib-Eye Steaks Recipe.

Photo of salad: Pornchai mittongtare; prop styling: Amy paliwoda; Food Styling: Sienna DeGovia

Everyone loves pasta. Inexpensive,  reassuring, and easy to make, it’s the quintessential comfort food. And with a new crop of wheat-free varieties available, even gluten-intolerant folks can enjoy pasta.

But bowls of gluten-free spaghetti and tomato sauce get tiring over time. Next time you decide on pasta for dinner, use your noodle: try some unexpected approaches to toppings. Toss rice noodles with a spicy marinara, top linguine with chopped Swiss chard sautéed with garlic and olive oil, or make a creamy sauce out of winter squash. Add-ins also increase the nutritional value: try pureéing tomato sauces with white beans, sweet potatoes, or frozen spinach to increase the nutritional value, or stir in small broccoli florets, green beans or diced zucchini. Or try one of these fresh approaches:

Click here for the recipe Super-Fast Fusilli with White Beans, Cherry Tomatoes, and Fresh Mozzarella

Click here for the recipe Rice Noodles with Snow Peas, Scallops and Sweet Coconut-Miso Sauce

Important Supplements for Gluten-Free Living

The gluten-free diet, while healthful, can be lacking in certain nutrients. Gluten-free flours are lower in fiber and not enriched with iron and B vitamins. Supplements can help facilitate healing of the body, aid digestion, and compensate for possible dietary deficiencies. Below are some supplements to consider:

Multivitamin and Mineral Complex

Make sure the vitamins and all other supplements you take are gluten-free—some manufacturers add gluten as a binder. For example, all products from Country Life Vitamins, including multivitamins, are certified gluten free.

Essential Fatty Acids (EFAs)

Celiacs may be at particular risk for EFA deficiency, especially prior to following a gluten-free diet, due to malabsorption of fat in the damaged intestine. Fish oil provides the highest amount of omega-3s. Look for pharmaceutical-grade, molecularly distilled fish oil. If you can’t tolerate fish oils, try chia seed oil or flaxseed oil.

Digestive Enzymes

There are digestive enzyme supplements designed for celiacs and those with gluten and casein sensitivity (e.g., GlutenEase from Enzymedica). Look for a product with a wide range of enzymes to support complete digestion of carbohydrates, proteins, and fats, with targeted support for the digestion of gluten and casein. Taking enzymes before risky meals (e.g., when eating at restaurants) will help to defend against hidden gluten and casein.

photography by pornchai mittongtare | styling by amy Paliwoda | Food styling by liesl maggiore

A well-designed detox can purge your liver, colon, and kidneys of toxins, clear skin, boost energy, and help you safely shed pounds. A cleaner lifestyle that allows you to detox round-the-clock and achieve long-term results.

For the next month, implement one of these 30 simple steps every day, and cleanse all month long.

1. Get rubbed. Massage improves circulation, reduces stress, and stimulates lymph nodes, tiny immune-system organs that help the body filter toxins. Indulge in a spa, trade with a friend, or check out discount deals from local massage schools.
2. Kick the coffee. Or at least cut back. It’s hard on the liver, hampers detox efforts, and stimulates the release of stress hormones. Wean off slowly—mix half decaf with regular coffee—or switch to tea. Green tea combines gentle doses of caffeine with compounds that boost liver detox.
3. Ban sugar. Whole fruit is the best sweetener, and raw, unfiltered honey is the least processed of all the refined sweeteners. Other options include coconut sugar, palm sugar, brown rice syrup, or stevia. Be careful with agave: most brands are highly processed and have the same effect on the body as white sugar.
4. Keep it moving. Add a tablespoon of ground psyllium seed or husk to an 8-ounce glass of water to ensure regularity. Psyllium husk has faster actions, but psyllium seed is more protective against colon cancer. For best results, use a blend of both.
5. Go organic. Most foods contain pesticides, herbicides, antibiotics, hormones, and other chemicals that hamper detox efforts. Always buy organic animal products; if you have to buy conventional produce, focus on those least likely to be contaminated. Download the Environmental Working Group’s pocket guide (ewg.org) for more details.
6. Sweat it out. Steam saunas encourage perspiration, sending toxins out through the skin, the body’s largest detox organ. If your health club doesn’t have one, check with your local YMCA or community rec center; a local spa will have a more extravagant option. Ideally, you’ll steam at least once a week.
7. Try hydrotherapy. It’s a classic detox technique for boosting circulation. Take a very hot shower for three to five minutes, then follow with cold water for 30 seconds; repeat two more times, then hop in bed and rest for 30 minutes.
8. Stretch daily. It stimulates circulation and lymph function, and keeps muscles supple. Try a practice that also incorporates meditation, like yoga, tai chi, or qigong. Find yoga teachers at yogaalliance.org; ask local acupuncturists or martial arts studios for tai chi and qigong recommendations.
9. Eat superfoods. Take supplements like antioxidants and multivitamins, but don’t overlook superfoods. They’re rich in antioxidants, fiber, and healing compounds that naturally detox the body. Focus on leafy greens, broccoli, blueberries, pumpkin, prunes, and sweet potatoes for concentrated nutrition.
10. Purge your pantry of anything with high fructose corn syrup, trans fats, hydrogenated oils, artificial flavors and colors, preservatives, and other chemicals. Some, like sodium nitrite, propyl gallate, butylated hydroxyanisole (BHA), and butylated hydroxytoluene (BHT) have been linked to cancer. Others interfere with the liver’s natural detox function.
11. Detox your soul. Toxic thoughts and feelings can harm your body as well. Start a journal, and make notes of troubling emotions. Are you carrying grief or anger? Do you feel sad or lonely? Write it all down, then assess: Is there anything you need to clean up? Where can you let go and move forward? Do this at the end of each day for daily spiritual detox.
12. Make a better smoothie. Packaged smoothie mixes are high in sugar and added ingredients. Combine almond and/or coconut milk in a blender with half an avocado, a tablespoon of plain whey powder, a frozen banana, and six large handfuls of spinach; whirl until creamy to make two servings.
13. Clean greener. Conventional household cleaners are filled with toxins that can increase cancer risk, lead to organ system damage, and cause reproductive harm. Buy natural, toxin-free versions, or make your own; baking soda, vinegar, natural orange oil, and natural soap will clean most surfaces.
14. Stock up on beans. They’re high in clean protein, and rich in fiber to sweep toxins out of the intestines. Skip the canned versions: most can linings contain BPA, an endocrine disruptor. Buy a variety of dried beans, soak overnight, and cook on low in a slow-cooker. Make a big batch and freeze for later, or opt for super-fast red lentils (they cook in 15 to 20 minutes).
15. Cook smart.Get rid of teflon, Silverstone, and other coatings that emit harmful perflourochemicals (PFCs). The EPA classifies them as carcinogens.
16. Move more. Exercise increases circulation, encourages deep breathing, and promotes sweating. Build in mini-workouts throughout the day: take the stairs, bike or walk to errands, jog in place for 10 minutes. Or use a mini-trampoline for a fast, efficient workout that also stimulates the lymphatic system.
17. Steam it.Heating oils damages them and creates toxins. Sauté vegetables in 1/4 inch of stock, or steam foods in a simple, inexpensive bamboo steamer or stainless steel insert; drizzle with oil after cooking.
18. Get a great filter. Toxins in water can include fluoride, chlorine, pharmaceutical residues, and other chemicals. Invest in a good water filter; a whole-house filter is best. Or purchase individual units for your kitchen sink, bath, and showers.
19. Tone your liver. Banish alcohol and coffee, and strengthen this vital detox organ with foods and herbs. Artichokes and bitter greens contain compounds that stimulate liver function, and the milk thistle can remove harmful substances and help repair damage.
20. Unplug. Take a break from electronics for both body and soul. Electromagnetic pollution from cell phones, computers, appliances, clock radios, hair dryers, and other household goods can interfere with the body’s magnetic fields, slowing detox efforts. Connect with family and friends, instead of the internet.
21. Meditate. It’s essential for relieving stress and supporting detox. Follow a simple practice like mindfulness meditation for 15 minutes a day, morning or evening. Find instructions and guided CDs at www.mindfulnesstapes.com.
22. Try glutathione. This protein-like antioxidant is a must for detoxifying various pharmaceutical drugs, a wide range of pollutants, alcohol, and fungus found in food. To make glutathione, your body needs three key amino acids: glycine, cysteine, and glutamine, along with vitamin C.
23. Get on the wagon. Alcohol in any form must be filtered by the liver, and some studies show even moderate drinking increases the risk of certain cancers. Stick to sparkling water or chilled herbal tea; reserve drinking only for special occasions, and in small amounts.
24. Brush it off. Dry brushing skin stimulates the lymph system, one of the body’s main methods of detoxification. Using a soft-bristled brush, lightly brush your skin, starting from your fingers and toes and moving inward toward your heart. Follow with a warm shower to further boost circulation and move lymph.
25. Deep clean your mouth. Bacteria can get trapped in crowns, root canals, and other types of dental work, allowing toxins to seep into the body and creating systemic damage. “Oil pulling,” an inexpensive Ayurvedic technique, is said to deeply clean teeth and gums. Find details in Perfect Health, by Deepak Chopra, or online.
26. De-plasticize. Plastics contain endocrine-disrupting chemicals that burden the liver, gut, kidneys, and lymphatic system, and can lead to cancer. Banish plastic wrap from your home, never heat plastic in the microwave (better yet, don’t use a microwave), and avoid foods packaged in plastic. Invest in glass and metal storage containers and drinking bottles.
27. Breathe deeply. Oxygen is alkalizing, and deep breathing is a simple way to balance pH. Deep, slow breathing also reduces stress and lowers cortisol levels, even for short (15-minute) periods of time. Spend 15 minutes today sitting quietly and watching your breath; incorporate a daily meditation, to keep breathing fully.
28. Toss the toxins in personal care products. The skin absorbs chemicals, and the effects are cumulative (think about how often you wash your hands every day). Avoid anything with parabens, phthalates, DEA, and other synthetic compounds, and stick to the naturals; try Aubrey Organics, Jason Naturals and others.
29. Take a siesta. Schedule a nap, whenever possible. It’s luxurious and deeply rejuvenating, and even a short catnap can decrease stress levels. If you’re not sleepy, opt for 15 minutes of quiet time; meditate, deep breathe, or gaze at the sky.
30. Eat a little less. The liver has to process everything you eat. Studies suggest that reducing calories (without cutting nutrients) can increase lifespan, halt inflammation, and reduce the risk of heart disease.

Click here for the Detox Shake Recipe

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JARROW FORMULAS Glutathione Reduced provides 500 mg of this important antioxidant involved in detoxification, amino acid transport, production of coenzymes, and recycling of vitamins C and E.

HIMALAYA HERBAL HEALTHCARE LiverCare This herbal formula’s antioxidant properties support liver cell integrity and detox, and assist the liver in dealing with occasional overwhelming challenges.

LANE LABS H2Go Uses magnesium, not fiber, to keep you regular on a daily basis. For a colon cleanse, increase the dosage for one week.

HEALTH DIRECT Ready Fiber is a tasteless liquid fiber that delivers 12 gm of soluble fiber per ounce. Just add to any food or beverage, hot or cold. Contains prebiotics for improved digestive health.

Every day, you’re faced with dozens of directives from doctors, health experts, and well-meaning family members: exercise 30 minutes a day, eat fish twice a week, floss every night. But it’s just not possible to do everything perfectly.

You can’t cut corners on some things, such as quitting smoking or giving up trans fats, but other health mandates offer wiggle room for sane shortcuts. Want real-life advice for healthier living? Here are a dozen easier ways to do good-for-you things:

1. Eat a balanced, healthy breakfast.

Ideally, this will include protein, complex carbs, and healthy fat. Studies show that people who eat regular breakfasts maintain their weight and have a lower risk of diabetes—and they skip the mid-morning, grab-a-donut crash.

Sane shortcuts: Breakfast bars are a tempting shortcut, but many of them have too much sugar, too many calories, not enough fiber, and very little protein. Read labels carefully.

Other ideas:

• Keep a supply of boiled eggs in the refrigerator for quick breakfasts.
• Combine whey protein, milk of your choice, and fruit in a blender the night before, so all you have to do in the morning is grab it and go.
• Spread almond butter on a whole-grain toaster waffle.
• Try an apple with a few cubes of cheese or a packet of salmon.
• Keep a bag of (unsalted, dry-roasted) nuts in your car for emergency morning snacks.

2. Boost cardiovascular health with daily activity.

About 30 minutes of vigorous activity every day—or even most days of the week—can improve cardiovascular health, reduce harmful LDL cholesterol, boost beneficial HDL levels, and normalize weight.

Sane shortcuts. If a 30-minute run seems out of your reach, break it up into manageable bursts of intense activity—anything that gets your heart beating faster.

• Park several blocks away from your office and sprint to work (keep running shoes in your car to protect feet and knees), and hoof it as much as possible on errands.
• Use a bike for transportation whenever distance and weather allow.
• Stow a jump rope in your car, office drawer, briefcase, or backpack, and jump rope on your lunch hour.
• Take the stairs instead of the elevator; if it’s a short flight, go up and down at a steady clip for 10 minutes.

3. Eat 5–9 servings of fruits and vegetables each day.

They’re rich in fiber and disease-preventive antioxidants, and they help protect you from heart disease, cancer, Alzheimer’s, diabetes, and many other illnesses.

Sane shortcuts. Fresh, local, seasonal, organic produce is the ideal, but that’s a tall order for many Americans.

The next best thing:

• Stock your freezer with a variety of frozen vegetables for last-minute side dishes.
• Purée a handful of baby spinach leaves, frozen blackberries, and half an avocado into breakfast smoothies.
• Buy bags of precut vegetables and add to chopped romaine lettuce for fast salads.
• Keep cucumber slices, strips of red peppers, and celery and carrot sticks in the fridge for fast snacks.
• Serve tomato juice instead of fruit juice—it has concentrated antioxidants and less sugar.

4. Get at least eight hours of sleep.

Less than that, and you’ll increase your risk of high blood pressure and weight gain; other studies show skimping on sleep is linked to lowered immunity.

Sane shortcuts. Make sure your bedroom is the ideal sleep environment—quiet, dark, comfortable—and follow good sleep hygiene: avoid caffeine in the late afternoon, don’t watch scary movies, and follow a calming pre-bed ritual.

Other ideas:

• Take an afternoon siesta. One study showed that nappers lowered their risk of heart disease, so grab a 20-minute snooze after lunch or work.
• Try NADH: 20 mg of this co-enzyme can boost mental alertness and concentration, and help you perform better on mental tasks when you’re sleep deprived.
• Close your eyes and do deep-breathing exercises for 10 minutes during your lunch hour to temporarily refresh your mind.

5. Meditate.

A number of studies show that a daily meditation practice lowers blood pressure and reduces stress.

Sane shortcuts. The idea behind meditation is to calm the nervous system, slow your heart rate, and lower stress. Close your eyes, listen to your breath, and repeat the word “calm” or “relax.” If spending 30 minutes cross-legged on a cushion is unthinkable:

• Get comfortable (you don’t have to sit on the floor). Choose a comfortable chair that keeps your spine erect, but not so comfortable that you’ll doze off, and start with short—no more than 10 minutes—sessions to establish the habit.
• If your mornings are rushed, try meditating at lunch or right before bed.
• Do mini meditations throughout the day. Set an alarm for 2-hour intervals, and check in for 2 minutes with your breathing.
• Invest in a set of meditation CDs to guide you.

6. Eat fish twice a week.

Fatty varieties—such as salmon, sardines, and tuna—are rich in omega-3s that protect against heart disease, Alzheimer’s, inflammation, and depression.

Sane shortcuts. Flaxseed, walnuts, and a few other plant foods are also rich in omega-3 fats, but in a form that must be converted by the body, so they’re not your best source. Fishy ideas:

• Swap salmon for white fish or shrimp in many recipes.
• Sardines are cheaper than salmon and lower in toxins than tuna. Swap boneless, skinless sardines for tuna in salads.
• Take omega-3 supplements that contain DHA and EPA, and make sure they also include vitamin E, rosemary, or another antioxidant to keep them fresh.
• For effective vegan sources of omega-3s, look for algae-based DHA supplements.

7. Always wear sunscreen.

One recent study found that using sunscreen on a daily basis reduced the risk of melanoma, the most dangerous kind of skin cancer.

Sane shortcuts. The idea is to reduce cancer risk and protect against aging and skin damage. Choose safe sunscreens, and avoid toxic ingredients. The Environmental Working Group (www.ewg.org) has a complete list of the safest choices. But if you’re not willing to slather on sunscreen every time you step outdoors:

• Use a foundation or moisturizer with built-in sunscreen.
• Carry a lightweight jacket or shirt when you’re sleeveless, wear a big-brimmed hat, and seek out shade.
• Drink green tea. It contains antioxidants that protect against damaging UV rays, and in one study, reduced skin cancer by more than 50 percent.

8. Eat 20–35 grams of fiber each day.

Both soluble and insoluble fiber are linked with a decreased risk of diabetes, heart disease, and obesity.

Sane shortcuts. Don’t count on grains for your daily intake of the rough stuff. Calorie-for-calorie, beans, vegetables, and even some fruits are better bets. Other ways to get more fiber:

• Add beans to soups, salads, or brown rice. Most contain half of your daily fiber needs—between 14 and 19 grams per cup—and lots of protein.
• Serve broccoli spears with dipping sauce for a fast alternative to salad. You’ll get 6 grams of fiber per cup.
• Top salads with a cup of raspberries, for 9 grams of fiber and only 68 calories.
• Take a daily dose of ground psyllium fiber.
• Add ground flax to salad dressings and smoothies.

9. Brush after every meal, and floss daily.

Besides preventing cavities, good oral hygiene protects against disease. In one study, people with periodontal disease were almost twice as likely to have heart disease.

Sane shortcuts. Brush after every meal when you’re eating at home, and tote a toothbrush in your purse, briefcase, or backpack, to brush after meals when you’re out. If brushing is out of the question:

• Chew xylitol gum after meals. It increases saliva production to wash away bits of food, and xylitol protects against cavities.
• Make flossing easier with individual flossers (use the kind with replaceable heads to cut down on waste). Or invest in an electric toothbrush with sonic waves to blast plaque.

10. Lift weights.

Pumping iron encourages bone density and lowers body fat, which increases metabolism and lowers heart disease risk.

Sane shortcuts. Get a personal trainer to show you the ropes. Even one session will give you the tools and know-how to stick to a regular regimen. If you can’t lift weights at the gym:

• Practice squats, lunges, or pushups. They use your body weight as the resistance.
• Dancing, stair climbing, jogging, and any exercise that requires your body to work against gravity also boosts bone.
• Follow a bone-healthy diet, which includes calcium, magnesium, and vitamin D, and take a balanced bone-building supplement formula.

11. Stay hydrated.

Try to get the equivalent of eight glasses of water per day. Staying adequately hydrated helps maintain blood pressure, improves mental and physical performance, and promotes regularity. In a study of 20,000 adults, those who drank five or more glasses of water per day were half as
likely to die from a heart attack.

Sane shortcuts. Eight-a-day has long been the standard recommendation, but it depends on your size, level of activity, and overall diet (e.g., coffee is a diuretic, increasing need for H2O). Additionally, foods high in water content, such as fruits and vegetables, count toward your daily quota.

• How to hydrate without feeling water logged:
• Keep a jug or pitcher of water on your desk. You’ll drink more if it’s convenient.
• Add lemon or lime zest to water for fast refreshment.
• Drink from a straw. You’ll automatically drink more.

12. Wash your hands.

Studies show that frequent hand washing—with warm water and lots of soap—is one of the best ways to prevent colds and flu.

Sane shortcuts. Wash your hands as soon as possible after you return from the grocery store, bank, work, or other highly trafficked public places.

If you can’t wash:

• Use a hand sanitizing gel or wipe.
• Avoid chemicals and chapped hands by choosing natural sanitizers with antibacterial essential oils and aloe vera.
• Avoid touching or rubbing your eyes or nose. Delicate membranes in both can transfer pathogens into the body more effectively than putting your hands in your mouth.
• Strengthen your immune system with daily probiotics, vitamin D supplements, and supportive herbs such as ashwagandha.

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JOHN MASTERS ORGANICS SPF 30 Natural Mineral Sunscreen: This two-in-one beauty product (it’s a sunscreen and moisturizer) protects skin from UVA and UVB rays with natural minerals, plus moisturizes with shea butter and jojoba oil.

KAL NADH: Up all night? This co-enzyme can boost mental alertness when you’re sleep deprived. These 5-mg tablets are stabilized and highly absorbable for an instant boost.

ATKINS Day Break Cinnamon Bun Bar: Grabbing breakfast on the way out the door? This bar gives you sweet cinnamon roll taste, but with 10 gm of protein, only 1 gm of sugar, and 160 calories.

You reach for products like moisturizers and sunscreens to protect yourself. But chemicals found in mainstream products can launch their own assault. Chances are, if you’re using drug-store personal care products, you may be doing more harm than good. Parabens, for example (chemical preservatives used in many popular cosmetics, lotions, and sunscreens) have been shown to mimic the female sex hormone estrogen and might be linked to the development of certain cancers. Artificial fragrances can trigger breakouts and migraine headaches. If you’re choosy about what you slather onto your skin and lather into your hair every day, you can ensure you are using products with healing natural ingredients, and not potentially harmful ones. Here are some tips for choosing wisely:

Sunscreens

Conventional sunscreens contain benzophenones, PABA and PABA esters, cinnamates, salicylates, Parsol 1789, and other ingredients that actually generate free radicals, and most are estrogenic (mimic estrogen hormones). Protect your skin from too much sun exposure with natural products instead. There are two kinds of rays to look out for—UVB rays, which cause sunburn, and UVA rays, which cause wrinkles, dryness, sagging skin, hyperpigmentation, and premature aging. Keep in mind that a product’s sun protection factor (SPF) indicates protection against UVB rays only. To protect against UVA rays, select a natural sunscreen with micronized zinc oxide or titanium dioxide that absorb and reflect rays away from the surface of the skin. Look for the words “UVA/UVB protection.”

We like:

Mercola healthy skin natural sunscreen SPF 30 This formula, safe for both adults and kids, offers 100% chemical-free sun protection with zinc oxide. Plus, it contains antioxidant-rich green tea to protect and nourish your skin on the cellular level.

TIP:

To generate adequate vitamin D, experts recommend 15 minutes of sun exposure per day. Or take 1,000 to 2,000 IU vitamin D per day.

Deodorants

For products designed to keep you clean and fresh, conventional deodorants and antiperspirants are loaded with some pretty nasty ingredients. Most contain aluminum, parabens, and other harsh ingredients that have been linked to Alzheimer’s disease, breast cancer, and more.

Natural stick, spray, roll-on, and crystal salt deodorants, on the other hand, use mineral salts or potassium alum and astringents to control odor. Natural deodorants work by controlling bacterial growth with antibacterial herbs, such as tea tree oil, rosemary, lichen, sage, or lemongrass, then masking any remaining odor with pure essential oils. Most also contain baking soda and cornstarch to absorb moisture. And natural versions may contain healing ingredients such as calendula, chamomile, and arnica to calm and soothe the underarm area and prevent irritation.

We like:

Weleda Citrus Deodorant Feel citrusy fresh on hot summer days with this non-aerosol, aluminum-salt-free deodorant
spray. The secret ingredient is lemon peel oil, which invigorates and refreshes as it neutralizes body odor.

After-Sun Care

You want to soothe sun-damaged skin with natural products that will help heal, not slather on harmful chemicals. However, almost all mainstream skin care products contain synthetic substances that are petroleum (chemical) based. Studies have found that oral and topical application of petrochemicals in rodents resulted in anemia, kidney degeneration, and nerve damage to the brain and spinal cord. Some synthetic colors added to lotions and other products, such as FD & C Blue No. 1, are suspected carcinogens.

Alternatively, aloe vera gel, found in the leaves of the aloe vera plant, has been renowned for its healing properties for millennia. Ancient Egyptians used it regularly. It has an immediate cooling and calming effect on the skin, and it forms protective layer that will seal in valuable moisture, preventing dehydration and promoting faster healing.

We like:

Millcreek Botanicals 99% Aloe Vera Gel A must after too much sun exposure, this pure organic aloe vera gel instantly cools, plus soothes and reduces swelling with cucumber and comfrey extracts.

TIP:

The tannins in tea can help heal a sunburn. Brew a pot of black or green tea and allow it to cool. Add to a spray bottle and spritz on skin.

Hair Care

Summer hair needs extra conditioning. Sodium lauryl sulfate and sodium laureth sulfate, two foaming agents that are widely used in mainstream shampoos and conditioners, have been linked to follicle damage, hair loss, skin and eye irritation, and allergic reactions. Other problematic chemicals in most mass-market shampoos and conditioners are parabens—sometimes listed as methylparaben, propylparaben, isoparaben, or butylparaben—which are added as preservative to ward off mold and mildew. These chemicals may accumulate in the bloodstream where they can “mimic” hormones such as estrogen, and disrupt endocrine function. The good news is that many alternatives to sodium lauryl sulfate, sodium laureth sulfate, and parabens are available. Mild foaming agents derived naturally from coconut oil cleanse just as thoroughly without stripping your hair and scalp of their natural oils. Citrus seed extract, tea tree, and other essential oils, as well as vitamins A, C, and E are natural preservatives that enhance rather than endanger your health. Look for hair care products that contain wheat germ, jojoba oil, coconut oil, keratin, and vitamins.

We like:

Shikai Color Reflect Daily Moisture Conditioner Outdoor elements can strip your tresses of color and shine. This conditioner helps shield against damage while it nourishes with panthenol (provitamin B5) and shea butter.

A one-size-fits-all supplement plan doesn’t fit all. These customized guidelines address the individual health challenges faced  by men and women.

For Women Only

Uniquely female conditions can strike a woman at any stage, in any walk of life—but they’re not inevitable. The right nutrients, a healthy lifestyle, and targeted natural remedies can prevent or relieve the most common ailments.

Nutrients are the raw materials for hormone balance, the foundation for trouble-free living. A diet that is low in refined sugars but rich in lean proteins, vegetables, fruits, and unrefined carbohydrates is a good start, along with a healthy weight and regular physical activity. Unfortunately, today’s depleted soils and mass-produced foods are unlikely to deliver complete nutrition.

To lay a balanced foundation, these basic supplements fill gaps and help you reach an optimum state:

Multivitamin: Look for a daily dose of 50-100 mg of the main B vitamins, for efficient metabolism and prevention of brain fog; 500-1,000 mg of vitamin C to withstand stress more effectively; and a variety of minerals for overall health.

Fish Oil: Aim for 1,000-3,000 mg of fish oil daily for a stable mood, clear skin and fewer wrinkles, to reduce chronic inflammation and support the heart and overall health. Flax seed oil or DHA from algae are plant sources of healthy fats.

Vitamin D: Aim for at least 1,000 IU daily to support the immune system, strong bones, and overall optimum function.
Calcium and magnesium: Aim for equal amounts of both (see Beware the Calcium Myth, p. 44).

CoQ10: After age 40, aim for 50-100 mg daily for a healthy heart and plenty of energy.

Hormone Remedies

Uncomfortable symptoms of PMS, perimenopause, and menopause all share a common cause: shifts in hormone levels. Ovulation cycles trigger monthly shifts and PMS. With perimenopause, shifts usually occur during the years approaching menopause and can cause heavy or irregular bleeding, hot flashes, mood swings, memory lapses, irritability, and sleep difficulties. Menopause, with increased risks for osteoporosis and heart disease, begins after a full year without menstrual periods.

Dramatic as they can be, symptoms can be avoided. In addition to basic supplements, targeted natural remedies can be taken as individual supplements or in formulas.

PMS

Chasteberry (Vitex): In studies of more than 3,000 women, the herb has relieved PMS symptoms. For example, a German study of more than 1,600 women, published in the Journal of Women’s Health & Gender-Based Medicine, found that chasteberry reduced PMS-related depression, cravings, bloating, and anxiety in 93 percent of women. The usual daily dose is 200-400 mg of a standardized extract.

Other Remedies: Healthy fats in fish, flax seed, borage and evening primrose oils, and black cohosh also help to minimize PMS symptoms. Vitamin B6 reduces water retention.

Perimenopause

Pueraria Mirifica (PM): Grown in a region of Thailand with the world’s lowest breast cancer rates, PM works on estrogen receptors to balance the hormone. If levels of estrogen are too low, it intensifies its effect and if levels of estrogen are too high, it reduces its effect. Multiple studies, such as one published in Archives of Gynecology and Obstetrics, show that it safely relieves hot flashes, night sweats, mood swings, and other symptoms; is the most potent plant-based estrogen remedy; and can be as effective as—but safer than—conventional estrogen replacement therapy.

According to Gary Gordon, MD, an integrative physician who has worked extensively with PM, the optimum daily dosage is 2 mg per kg of body weight. Divide your weight in pounds by 2.2 and then multiply that number by 2. For example: a 150-pound woman would need 136 mg of PM daily. Gordon recommends doubling that amount for the first week.

Black Cohosh: Numerous studies show that the herb relieves all types of perimenopausal symptoms. In one study, black cohosh was more effective than Prozac in relieving hot flashes. And, a combination of black cohosh and St. John’s wort was effective for depression in a study of 301 women.

In another study, published in Maturitas, black cohosh was as effective as conventional prescription estrogen, but unlike prescription estrogen, the herb doesn’t appear to raise estrogen levels in the breasts or uterus but only in the brain and vagina. Consequently, black cohosh has not been shown to increase risk for female cancers. And, it protects bones. A common dosage is 20 mg of a standardized extract, once or twice daily.

Isoflavones: Soy and red clover contain isoflavones, plant sources of estrogen. Research shows that individual responses may vary, depending upon how a woman metabolizes these ingredients.

Progesterone Cream: Low progesterone levels can cause the same types of symptoms as low estrogen levels. The most common usage is 20 mg daily but individual requirements vary. Follow label instructions.

After Menopause

PM: A study published in Menopause found that PM improves bone health in post-menopausal women, and other research found that it raises “good” HDL cholesterol and lowers “bad” LDL cholesterol. According to anecdotal evidence from Thailand, where PM is widely used, it may also prevent saggy breasts.

Other Remedies: Black cohosh helps to protect bones, and vitamin C supports the adrenal glands that produce some female hormones. Aim for 500-1,000 mg of vitamin C daily.

Sexual Health

Low estrogen levels can lead to vaginal atrophy, the medical term for a wasting away of the vagina due to loss of cells. Most often, it happens after menopause. Symptoms include dryness, burning, and pain during or bleeding after intercourse, because the walls of the vagina become thin and frail. Vaginal atrophy can also contribute to incontinence and more frequent urinary tract infections, because the health of the vagina and urinary tract are related.

Vitamin D and remedies that restore estrogen balance, such as black cohosh, may improve vaginal health. In a study of 71 post-menopausal women, PM relieved vaginal dryness after 12 weeks, and after 24 weeks, it relieved pain during sex and helped to restore the lining of the vagina.

Sleep, Stress, and Mood

5-HTP: To stabilize mood and sleep better, try 50-100 mg three times daily.

Theanine: Also called l-theanine, it has a relaxing effect without causing drowsiness, and can improve sleep.

Magnesium: For better sleep, take an extra 200-400 mg before bedtime.

Cancer Prevention

Cruciferous Extracts: Cruciferous vegetables such as broccoli and Brussels sprouts contain indole-3-carbinole (I3C), a beneficial substance that may help to reduce the risk of breast, cervical, and uterine cancers triggered by harmful effects of estrogen. In our bodies, I3C is converted into DIM (Diindolylmethane). Both forms are available in supplements.

Calcium D-Glucarate: Not the same substance as the mineral calcium, calcium d-glucarate helps eliminate toxins, especially carcinogenic forms of estrogen in environmental pollutants. It’s found in oranges, apples, grapefruit, and cruciferous vegetables, in individual supplements.

Urinary Tract Infections (UTIs)

Cranberry: As a juice or supplement, cranberry helps prevent UTIs by stopping harmful bacteria from attaching to the walls of the bladder and urinary tract. Rich in antioxidants, it’s also good for the heart and may fight viruses. For prevention, drink at least 3 ounces of pure cranberry juice daily or take an extract.

Yeast Infections

Probiotics: Yeast infections occur when there is a lack of friendly bacteria, or probiotics, and harmful bacteria take over. Probiotic supplements and yogurt with live cultures help prevent these infections by keeping vaginal bacteria in balance.

Other Remedies: D-mannose helps prevent bacteria from sticking to the bladder wall for UTI prevention and  treatment. As a treatment for yeast infections, vaginal suppositories of tea tree oil fight harmful bacteria without destroying beneficial ones. And there are homeopathic tablets and suppositories to treat vaginal yeast infections.

Incontinence

Pumpkin Seed Oil: A proprietary form of pumpkin seed oil from Austria, Cucurbita pepo, calms bladder irritation and helps to strengthen bladder muscles and the urinary system. A federal agency in Germany that regulated natural remedies for many years, that country’s Commission E, approved the supplement for treatment of irritable bladder conditions. The recommended dosage is 1,000 mg of Cucurbita pepo, three to four times daily.

Thinning Hair and Wrinkles

BioSil: Also known as choline-stabilized orthosilicic acid (ch-OSA), BioSil enhances levels of collagen, keratin, and elastin for healthy hair, skin, and nails.

Collagen: Type I and III collagen and Biocell II collagen are building blocks of collagen in skin, plumping up wrinkles and sags by enhancing the skin’s underlying structure.

Beware the Calcium Myth

Calcium alone can’t keep bones healthy, and, according to Carolyn Dean, MD, ND, and author of The Magnesium Miracle, can harm you by being deposited in the wrong places, such as arteries, leading to blockage, and kidneys, where it can cause kidney stones. Vitamin D and magnesium are equally essential for calcium to be used in bones.

Dean recommends getting equal amounts of calcium and magnesium, no more than 500 mg of each in one dose. Calcium-rich dairy products and other foods with added calcium, such as orange juice, typically create a deficit of magnesium, and magnesium supplements are necessary to correct the imbalance. Loose stools indicate too much magnesium, but just short of that point is the ideal dosage.

—Vera Tweed

FOR MEN ONLY

As a young man, you feel invincible. But as you get older, you start noticing changes in your body. More fat, less muscle.

Higher cholesterol levels. More fatigue. Poorer memory. And the stuff that makes you a man doesn’t work as well as it once did.

A healthy diet and exercise can help you stay fit. And so can certain supplements, which enhance some of the biochemical processes that keep you healthy.

So, where exactly do you start? Begin by taking a daily high-potency multivitamin to guard against nutritional deficiencies. Then consider individual supplements to reduce your risk of health problems and maybe even turn back the clock.

Low Energy

Tiny structures called mitochondria, found in your body’s cells, burn food molecules for energy. But damage to mitochondria increases with age, making them less efficient. Several nutrients are essential for normal energy production in mitochondria.

Coenzyme Q10 (CoQ10) was the basis of the 1978 Nobel Prize in chemistry, given to Peter Mitchell, PhD, for his detailed explanation of its role in energy production in mitochondria. The recommended dosage ranges from 50-200 mg a day.

L-carnitine (1,000-2,000 mg a day) helps cells burn fat for energy, and alpha-lipoic acid (100-200 mg a day) also plays key roles in energy production.

Heart Health

Heart disease is still the leading cause of death among men. omega-3 fats (1,000-2,000 mg a day) are true multitaskers: they reduce inflammation, thin the blood, slow the heart rate, and improve blood vessel flexibility. They also help regulate heart rhythm and reduce levels of triglyceride, a fat related to cholesterol.

To lower cholesterol, opt for beta-sitosterol (2-4 grams a day), a plant extract. The B-complex vitamins, particularly folic acid (400-800 mcg a day), lower levels of homocysteine, a blood protein that increases the risk of heart disease and stroke.

Magnesium (200-300 mg a day) can lower blood pressure and help prevent strokes.

Brain Health

Omega-3 oils (1,000-2,000 mg a day) can help preserve normal brain function inadults. Studies have found that the omega-3s can help people with depression, impulsiveness, aggressiveness, and bipolar disorder.

Supplements of docosahexaenoic acid, or DHA, (300-500 mg a day), one of the key omega-3s, can help with learning and memory.

Another memory aid: L-theanine (100-200 mg a day), found in green tea. In a recent study, doctors gave a combination of L-theanine and green tea supplements to people with mild cognitive impairment, a common prelude to Alzheimer’s. The patients had significant improvements in memory and attention.

Muscle Atrophy

Muscle mass declines with age. Exercise can slow this deterioration, and some amino acids (protein building blocks) can boost muscle mass in seniors. Chief among them are the branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine. Of these, leucine (3-6 grams a day) is the most important because it helps convert protein to muscle. In a European study, researchers found that leucine supplements helped increase muscle synthesis in the older men almost to the same level as that in the young men.

Research has found that other amino acid supplements can also increase muscle mass in seniors. They include beta-alanine (2,400 mg a day), l-ornithine (2 grams a day), and multi-amino acid supplements (8 grams a day) that provide a blend of eight or nine amino acids.

Eye Health

Night blindness, characterized by difficulty seeing in the dark or being blinded by headlights, is a classic sign of vitamin A (10,000 IU a day) deficiency.

Lutein (6-10 mg a day) and zeaxanthin (1 mg a day) form the macular pigment, which helps the eyes register tiny details. These two nutrients might also slow the progression of macular degeneration.

Astaxanthin (4-6 mg a day) might enhance visual acuity, perhaps by working in conjunction with lutein and zeaxanthin. In addition, omega-3s (1,000-2,000 mg a day) also show promise in protecting against macular degeneration.

Prostate Health

Benign enlargement of the prostate is common in men over age 50.

Lycopene (10-30 mg a day), found in tomatoes and other foods, can slow the increase in prostate size and also lower levels of prostate specific antigen (PSA), a marker of prostate cancer risk.

Other potentially helpful supplements include two herbs, saw palmetto (200-300 mg a day) and stinging nettles (100-200 mg a day). Some research suggests that lycopene might also slow the growth of prostate cancer.

Inflammation of the prostate (prostatitis), can lead to pain during urination and intercourse. Studies have found that quercetin (1,000 mg a day) supplements can help in prostatitis. Combining quercetin with bromelain and papain further improves the odds of recovery.

Sexual Health

L-arginine is the precursor to nitric oxide, a compound that regulates the flexibility of blood vessels. Supplemental arginine (2,000 mg a day) has been shown to improve the ability of blood vessels in the penis to dilate, resulting in firmer erections. The benefits may be enhanced by combining arginine with pycnogenol (50-100 mg a day), a natural antioxidant.

—Jack Challem 

Product picks for her

RAINBOW LIGHT PMS Relief offers fast-acting support with L-theanine and soothing botanicals for hormonal balance and common PMS symptoms while supporting a positive mood and relaxation. Tablets are vegan.

SOLGAR Platinum Edition PM PhytoGen Complex features the unique botanical Thai pueraria minfica, which helps to relieve menopausal symptoms, including hot flashes, night sweats, mood instability, nervousness, and occasional trouble sleeping.

VIBRANT HEALTH Cran-Max uses a patented process to concentrate active factors from whole cranberry by 34 times. Helps to prevent urinary tract infections by stopping harmful  bacteria from attaching to the bladder and urinary tract.

Product picks for him

IRWIN NATURALS Only One Liquid-Gel Multi without iron: Ideal for men and post-menopausal women, this multi provides 100% of the RDA for most vitamins and minerals, antioxidants, a blend of trace-minerals, and 1,000 IU of vitamin D3.

MEGAFOOD Cardio Strength is a multi-functional formula with whole-food nutrients, botanicals and phytonutrients, including grape seed extract and pine bark, and CoQ10 to help maintain healthy blood pressure and cholesterol levels.

DREAMBRANDS Mdrive improves sex drive, strength, and stamina by naturally increasing testosterone levels. Formulated with clinically proven fenugreek and cordyceps extracts—no hormones or steroids.

The first thing I think of when I think of arthritis is pain. And the first thing I think of when I think of pain—whether it’s due to arthritis or not—is inflammation. In fact, arthritis is simply inflammation of a joint, usually accompanied by swelling, stiffness, and pain. It can be caused by a variety of things, including infection, degenerative changes, trauma, injury, or metabolic disturbances. While there are more than 100 different types of arthritis, osteoarthritis—wear and tear on the joints—is the most common.

When cartilage in the joints wears down, eventually you’re left with little or no shock absorbers—just bone rubbing on bone. That hurts. And over time, this rubbing will permanently damage the joint. Any joint can be affected; though it’s very common in the knees, arthritis can also affect the hips, neck, lower spine, hands, and feet. About two-thirds of all folks over age 65 have physical signs that you can actually see on an X-ray, but many don’t know they have it because they have no symptoms.

Fortunately, there are many natural ways to combat arthritis and its symptoms. Foods that are rich in natural anti-inflammatories, such as apples and onions, are the go-to menu items for pain. In addition, there are some excellent supplements that are highly anti-inflammatory, such as omega-3s; some that are incredibly effective for pain, such as curcumin; and some that may help specifically with arthritis, such as glucosamine and chondroitin.

Alpha Omegas

Omega-3s are some of the most anti-inflammatory molecules on the planet. They’re the parent molecules for anti-inflammatory hormone-like compounds in the body. But omega-6s—the fats found in those vegetable oils they keep telling us to consume—have the opposite effect. They’re the parent molecules for inflammatory compounds. Your body actually needs both inflammatory messengers and anti-inflammatory messengers, but they have to be in balance for optimum health.

The problem with the modern diet is that the ratio of omega-6 (inflammatory) to omega-3 (anti-inflammatory) is about 20:1. So in order to reduce inflammation, it’s important to cut back on your intake of omega-6s, which are in just about every processed food on the planet and are the major fatty acid in corn, sunflower, safflower, canola, and other common commercially processed vegetable oils.

Of course, you also need to boost your intake of anti-inflammatory omega-3s. Cold-water fish such as wild salmon are loaded with them. So are sardines and tuna. So it’s definitely a good idea to incorporate more fish into your diet. You can also supplement with fish oil or flax oil—I recommend Barlean’s Omega Swirls, which taste great and give you a much higher dose than most pills.

Fruits and Veggies

One of nature’s great anti-inflammatories is the flavonoid quercetin, which is found in apples, red onions, green tea, and other foods. So that old adage about an apple a day holds quite a lot of truth. Tart cherry extract—as well as cherry juice and dark cherries—is high in other anti-inflammatory compounds called anthocyanins. Studies at Michigan State University have shown that tart-cherry extract stops the formation of some inflammatory agents about 10 times as effectively as aspirin.

Blueberries have also been shown to fight inflammation as well as to protect against oxidative damage, due in part to their high anthocyanin content. You can get fresh blueberries year-round. Blueberry extract supplements, containing concentrated amounts of anthocyanin,
are also available.

Finally, cruciferous vegetables, such as broccoli, cabbage, and Brussels sprouts, should be a part of every anti-inflammatory diet. They contain plant chemicals known as indoles, which are widely appreciated for their anti-cancer activity. Less well known, however, is that these same indoles are powerful anti-inflammatories as well.

Soothing Supplements

One supplement that really works for arthritis pain is curcumin, the compound  found in the spice turmeric. It is supported by several clinical studies and known to be effective for pain. In one eight-month study of people with osteoarthritis, curcumin supplements reduced pain and stiffness, improved physical function, and reduced the need for drugs.  Try 400 to 600 mg per day.

In addition, there are two other supplements I recommend specifically for arthritis: glucosamine sulfate and chondroitin. Glucosamine is naturally synthesized in the human body and is a basic building block of connective tissue—the cartilage in your knee, for example. Although we have an ample amount of the stuff when we’re young, we lose some of it as we age, leading to the thinning of cartilage, which frequently progresses to osteoarthritis. Though glucosamine can’t bring cartilage back, it can help prevent further loss of cartilage, as well as reduce symptoms such as pain, swelling, and joint stiffness. Chondroitin sulfate is another building block of connective tissue that actually stimulates the cartilage cells (called chondrocytes) and therefore works beautifully when paired with glucosamine to speed the regeneration and recovery of bone tissues.

Many studies have shown that glucosamine and/or chondroitin are beneficial in helping repair damage to the joints caused by osteoarthritis. For example, the Annual Scientific Meeting of the American College of Rheumatology in 2005 reported that the combination of glucosamine and chondroitin sulfate is at least as effective as Celebrex in treating pain caused by moderate to severe osteoarthritis.

The best studies used 1,500 mg of glucosamine a day, though many like the idea of “loading up” on 3,000 mg a day for the first month and then dropping down to 1,500. Pair it with chondroitin at around half the dose.

Remember, natural solutions—foods and supplements—work synergistically and may take some time to take effect. So follow the recommendations here consistently, give them some time to work, and you’re sure to get some relief!

illustration By Dave Klug

goodbuys

RENEW LIFE Norwegian Gold Ultimate Fish Oils Super Critical Omega This high-EPA, super-concentrated oil blend (1,025 mg omega-3 per softgel) helps reduce stiffness in joints and promote overall joint and muscle comfort.

WAKUNAGA Kyolic Curcumin supports healthy inflammation response and joint function with a winning combination of turmeric and odorless Aged Garlic Extract from organically grown garlic.

DOCTOR’S BEST Glucosamine/Chondroitin/MSM This proven blend of purified glucosamine sulfate, bovine chondroitin sulfate, and pure MSM works synergistically to support healthy joints and connective tissue.

Insomnia. 60 million Americans suffer from it, And there’s a disturbing trend: many are turning to prescription medications to help them fall asleep. But prescription sleep aids, such as the widely prescribed Ambien, have some serious side effects—including an increased risk of cancer and even death, according to a February 2012 study published in the British Medical Journal. The good news is, natural sleep aids are safe, effective, and can help you truly rest easy. Some top formulas to try:

Gaia Herbs Sound Sleep

What’s In It: A proprietary blend of botanicals, including valerian, GABA, L-glycine, kava kava root, passionflower vine, California poppy, hops, and skullcap, historically recognized to address difficulty with sleep.

What It Does: Works to normalize the restlessness, physical tension, and worry associated with occasional sleeplessness.

How to Take: Take 2 capsules 1 hour before bed.

Natrol Sleep ’n Restore

What’s In It: Melatonin, valerian, L-glutamine, and calcium.

What It Does: Melatonin helps regulate your“body clock” to promote normal sleep patterns; valerian helps you fall asleep faster, L-gluatmine helps ease stress, and calcium encourages REM sleep.

How to Take: Take 1 tablet before bed.

Enzymatic Therapy Sleep Tonight!

What’s In It: A proprietary blend of ashwagandha, L-theanine (as Suntheanine), magnolia, and phosphatidylserine.

What It Does: Helps reduce stress hormones to support the body’s relaxation response. Promotes deeper sleep, enhances daytime focus and attentiveness, and helps replenish natural stress defenses.

How to Take: For adults, one tablet before bed. Increase to two tablets during times of high stress.

King Bio Sleep Aid

What’s In It: A homeopathic formula including Aconitum napellus, Arsenicum album, Avena sativa, Belladonna, Camphora, Cinchona officinalis, Coffee cruda, Cypripedium pubescens, Hyoscyamus niger, Passiflora incarnata, Pulsatilla, Valeriana officinalis, and flower essences.

What It Does: For fast relief of restlessness, inability to fall asleep, sleeplessness, tossing and turning, light sleeping, overactive mind, tension/anxiety, disturbed sleep, unrefreshing sleep, nightly itching, and muscular spasms.

How to Take: Spray directly into the mouth before bed. An adult dose is three complete pump sprays.

Nelson Bach USA Rescue Sleep Liquid Melts

What’s In It: A homeopathic blend of Helianthemum nummularium, Clematis vitalba, Impatiens glandulifera, Prunus cerasifera, Ornithogalum umbellatum, and Aesculus hippocastanum.

What It Does: Provides natural relief from occasional sleeplessness caused by stress and repetitive thoughts.

How to Take: Place 1 capsule on tongue and let dissolve prior to bed. Additional capsules may be taken as needed.