Nutrition Lesson 3

Now to look at some nutrients beside vitamins. Co enzyme Q 10 is one of the most researched nutrients for the cardiovascular system. Apotent antioxidant essention for energy production at a cellular level. The body's ability to absorb and to synthesize this Co enzyme Q declines with age. As I mentioned in an earlier blog the cell's powerhouse is the mitochondria. Cells store energy in a a molecule called ATP (Adenosine Tri-Phosphate). Co Q 10 is essential in the making of ATP. ATP is synthesized in every cell in the body. Cells with the highest energy requirement like the heart contain the highest levels of CoQ 10. Co Q 10 is one of the most researched molecules used in the production of cellular energy in the US, Europe, and Japan for its role in energy production in the heart and other muscles. "Energize." A byproduct of energy production in the mitochondria are damaging free radicals. Co Q 10 not only assists in ATP production, but assists in scavanging free radicals. As an anitoxidant it is right up there with vitamins C and E and it assists in protecting the body from harmful free radicals. In addition to age there are other factors that can deplete Co Q 10. These include overall nutritional status, levels of B vitamins like Folate, vitamin C and a substance called selenium. Some drugs also lower the amount of Co Q 10 levels in the body, including cholesterol lowering drugs called statins, excessive exercise, and environmental stressors such as illness and extreme weather.


Alpha lipoic acid is also involved in mitochondrial energy production, and the recycling of oxidized Co Q 10. This system also helps recycle vitamin E, C and glutathione. Bioflavanoid complexes ehnace protective effectiveness of the antioxidants.


B vitamins are essential to energy production in carefully proportioned complexes. They help with the retention of normal homcystine levels. The US Centers for Disease control issued a statement that all women of child bearing age should consure 400 mcg of floic acid daily, to reduce the risk of having a child affected with spina bifida or other neural tube defects.


Minerals and trace elements are less than one half of one percent of the total nutrients we consume, yet without them our bodies would be less efficient in their use of carbohydrates, proteeins and fats. Many vitamins and enzymes require mineral co-factors for proper function. We will now discuss these minerals. Zinc is a component in hundreds of enzymes. It is involved in metabolism of carbohydrates, fats and proteins, as well as DNA and RNA replication. Zinc can function as an antioxidant and aids in healthy bone structure and developement. It also maintains healthy immune function, maintains vision and support normal fetal growth.


Selenium, already metioned earlier is and essential component of glutathione perioxidase antioxidant system and is improtant in Thyroid hormone metabolism. Research has also linked selenium to prostate health and protection of a healthy immune system.


Magnesium is essential in the body's production of bones and teeth, where 70% of the body's magnesium is found. It has been demonstrated to be involved in metabolism of carbohydrates, and amino acids, and is involved in normal neuromuscular contractions. It's also an activator of hundreds of the hundreds of essential enzymes required for life.


Chromium is important in glucose tolerance factor (GTF) that helps regulat insulin levels and healthy glucose metabolism. Poor diets and unhealthy lifestyles put stress on this system. Healthy insulin and glucose levels are essential for weight management and sustained energy levels that contribute to feelings of, and actual wellness.


Iodine is a crucial component in the the production of Thyroid hormones. These regulate growth, reproduction and the synthesis of protein. Supplemental iodine is especially important to vegetarians, those who avoid seafood, and those on a salt restricted diet. Most salt sold in the US has iodine added to it to prevent defficiencies.


Copper is essential in the synthesis of collegen, and a critical component of the ensym superoxide dismutase (SOD), an antioxidant in the cell's cytoplasm (the fluid inside our cells, in which all cellular organells are suspended), and acts as a catalyst in formation of hemoglobin.


Manganese is another important co-factor involved in the production of glycosaminoglycans (compunds that make up connective tissues, bones, arteries and other organs). It is also an activator of numerous enzymes, and can enhance the SOD enzyme system, increasing antioxidant activity.


Vanadium helps maintain healthy glucose levels, and is believed to play a role in healthy thyroid function as well.


Not all vitamins, minerals, antioxidants and co-factors are created equal. Remember that the bioavailability (the body's ability to absorb these substances) is not equal among various manufacturers. There are research articles that address the production facilities, their ability to always manufacture products of equal efficacy and the bioavailability of the product being produced.


Children and adolescents have very different nutrional needs than those of adults. The consistancy and bioavailability of these products are of equal importance.

Our next posting will deal with other substances our bodies require for optimal wellness, weight control and to reamin Energized.

Lesson 2 Nutrition and Wellness

First let me beg your pardon for my aweful spelling and grammar last night. I used the spell check. Well lets try again. Lets discuss the actions of various nutrients. Vitamin E is a well known antioxidant. One of the most important in our bodies, it protects the cell walls from oxidation. Vitamin C also protects the DNA inside our cells. It works with other nutrients to provide wellness by keeping cells and organs at their prime. Many clinical studies have shown that Vitamin E is not only important in protecting the cardiovascular system, but plays a role in immunity. Our bodies cannnot manufacture it. Hence we must either obtain it from foods or supplements. Most of us do not get as much as we need in our diets and many forms on the market are not highly bioavailable. Meats are poor sources, and only small amounts occur in butter, egg yolk, milk fat and liver. More, but still relatively moderate amounts are found in whole-grains, seeds, nuts and vegatable oils. As mentioned yesterday the body doesn't retain this vitamin as well as it does many others. The RDA for Vitamin E is 30 IU. This doesn't consider the things that cause us to require considerably higher amounts to maintain our health. Some of these are diet, life style, disease and exposure to pollutents. Many clinical trials show on average 400 - 800 IU per day can significantly benifit our wellness. Although we can't obtain this from our diets, supplements have been shown to have few mild or no side effects.

Vitamin C has many important roles. It is a co-factor for 8 different enzyme systems involved in the synthesis of collagen, ATP (our bodies cellular source of energy) synthesis within the mitochondria (the engine where the cell's energy production takes place), and hormonal biosynthesis. The RDA is 70 - 90 mg/day. Under normal conditions this meets the bodies collagen requirements. Collagen is a major structural component of the body. However, we need vitamin C's protection against free radicals and to fight lipid oxidation. It also supports healthy adrenal function, and regenerates other antioxidants, maintains immune function and promotes the integrity of our arterial walls. For these reasons the RDA is unlikely to be sufficient for most people.

Vitamin A can be dangerous in pregnant women. Therefore there are companies that produce what is called a provitamin (or substances used by the body to provide a safe form of vitamin A.) However, even in the use of prodrugs such as carotenoid, and beta-carotene which convert to Vitamin A only as needed, it would be wise to discuss supplementation with your Obstetrician. There is no risk of toxicity when taking vitamin A in this form. Vitamin A promotes healthy skin, a strong immune system and helps maintain good vision. In addition to vitamin A lycopene, lutein, and zeaxanthin are carotenoid antioxidants which are involved in protection against damage done by free radicals in the eyes and other organs. A few of the producers of vitamin A include these additional carotenoids.

In lesson 3 we will move on to less well known antioxidants that our bodies need for protection against free radicals.

Wellness and Nutrition lesson 1.

We have all been trained to believe that the US Dept of Agriculture's RDA is all we need in the way of vitamins and minerals to keep healthy. The RDA (Recommended Daily Allowance) is the barest minimum we need to function. Wellness requires considerably more than the RDA. We need many substances the the body cannot produce on it's own. Some say we get all we need in our food. Did you know that as food is pasturized or cooked large amounts of vitamins and minerals are destroyed. If we really want to energize our lives we not only need more than the RDA, but we need vitamins that are pharmaceutical grade and easily and thoroughly absorbed. It is true that we need to use care in the taking fat soluable vitamins. Most forms of Vitamin A are dangerous in pregnancy. Vitamin E is readily dumped by the body. Unless you are on Coumadin you need Vitamin K in your diet (common in green tea and leafy vegatables), and long ignored Vitamin D has been shown as neccesary not only in absorption of Calcium, but in the wellness of other body functions. We are exposed to dangereous oxidants in our environment on a daily basis. You are never to young to begin supplementation if it is done withe the proper products,, with the guidance of an expert, nor are we ever too old. It may surprise you to know that most vitamins and minerals bought in pharmacies and health food stores don't make the cut on consistancy of manufacturin in a pharmaceutical process, but neither are they of a grade where they are completely absorbed. This is refered to as highly bioavailable.
With highly bioavailable products you know you are getting all that is on the label which is made in a form easily absorbed by the body. Wellness requires among other things optimal nurtrition. Do you get your 5 servings of friuts and vegatables daily? Optimal nutrition includes such substances as vitamins, minerals., antioxidants, as well as other substances we consume in small amounts, as well as proteins, carbohydrates and fats in low glycemic nutrition. Glycemic levels in foods refer to the amount of insulin produced in response to eating the product, whether it will leave us with carbohydrate cravings, and the ability to avoid to a large extent the onset of Insulin resisitance in otherwise healthy people. As we get older we Boomers have been bombarded with oxidative substances all of our lives and as I mentioned in a earlier blog, >60% of Americans are overweight. However most of us never gets the amount needed to remain healthy.
It is true that maintaining the RDA will prevent acute deficiency states, but is that all you want. Not I. I wand to achieve the title of this blog Wellness, in most cases weightloss and by all of the to be energized to achieve all we wish. We won't even discuss fitness and exercise in this series. Remember that the RDA doesn't even take into accounts chronic nutritional deficiencies that require increased nutrient intake to correct. While the body isn't able to store many important nutrients, optimal levels of nutrition can make sure these substances are present for optimal function and protection from oxidants, many found in the pollution we are exposed to daily.
According to many surveys only a small portion of the US population even manages to get the minimum RDA's. Fewer than 1 in 5 consumes the recommended amounts of fruits and vegetables. It is common in the US that few consume adequate amounts of of important minerals, such as calcium, magnesium, zinc and copper. This is true for every age level, race and ethnicity. More and more meals consumed away from home in a fast paced life are relegated to fast foods. Our diet is "calorie rich and nutrient poor." The importance of getting adequate levels of minerals, and antioxidants as well as proper nutrition can effect your state of wellness for years to come. I will continue this series on nutrition supplementation in future blogs. There are publications that evaluate both production practices and bioavailability of nutritional supplements.
I will put out lesson 2 sometime this weekend. Hope to see you there.

I'm Back

Sorry I haven't been writing to you all, but my recent hospitalization, once again pointed out to me the fact that Wellness and excess stress are incompatible. Even when some of the stressors are things we enjoy. They inevitably are added to by the difficult stressors in our lives. Suddenely we aren't working on our fittness or using our all important diet supplements (and I don't mean what the government reccomends). That is barely adequate to keep us from getting Scruvey an Rickets (a quote from millionare Robert Allen. Our body need far more than most store bought vitamins can supply. Our guts do not absorb many vitamins and minerals easily. In addition to extra vitamins Wellness require potent fully delivered Antioxidants and flavinoids. I believe you should be checking out some of the health and wellness companies on line. MLM isn't a dirty word. You can be a simple customer and if you have done your homework get the same quality products used by professional athletes. However, you also need to consider your weight and BMI (your metabolic index. Anything over 25 is overweight and over 29 is obese. If you would like me to calculate this for you just send me your height and weight. I can plug it into a formula and viola, but you likely know already whether weightloss is an issue you need to consider. Some people use gyms. I prefer my own at home fitness device. You need to pay attention, because if Obama gets his way you will find that only if you are very poor will you get better health care. The rest of us will get far less. There is only so much to go round and the only difference is how you want to ration it. I am not a socialist and believe that if you are willing to pay for excellent insurance with the doctor's of your choice you should get it. When
Canada socialized it's medical plan, dozens of hospitals closed. I have met more nurses unable to find work in Canada working in the US than you would believe. Many Canadians with money come to the US rather than get on a 6 mos waiting list for a cardiac catheterization, only to wind up on another list for Cardiac surgery. I am a widow now, but my husband was originally from England. His first wife was on a waiting list for Heart valve surgery when she died at 25 yrs of age. So back to the common theme of this blog; Wellness, weightloss and fitness are choices it is up to you to make. They require time effort and yes a little extra money, but do you know what my hospital copay is going to cost? Trust me you would rather not.