It is obvious through the warnings on commercials or the fine print on labels that prescription drugs contain a wide variety of potential negative side effects. A large number of vitamins are made synthetically through a chemical process, rather than derived directly from plants. (1) [Links to research articles will be posted at the end of the post.] The more you can derive health benefits directly from the food you eat, the better off you will be.

Adding these key foods into your daily intake will help boost your immune system, lower cholesterol, as well as fight heart disease and various forms of cancer.

Tomatoes - Lycopene is a cancer-fighting antioxidant from tomatoes and other red fruits. Of all the carotenoids, lycopene is one of the most potent antioxidants; researchers have found a correlation between increasing the consumption of tomatoes and reducing the risk of cancer. (2) With most foods, the health benefits are lost through the heat of cooking. Lycopene is one of the few necessary substances that is more easily absorbed into the body after being cooked. Tomatoes can decrease your risk of bad cholesterol building up inside arteries (plaque formation) and help prevent future heart attacks. (3) In another study done over a 6 year period by Harvard Medical School and Harvard School of Public Health, the diets of more than 47,000 men were studied. Of 46 fruits and vegetables evaluated, only the tomato products showed a measurable relationship to reduce prostate cancer risk. (4)

Lemons - Easily boost your immune system by just squeezing a slice of lemon into your drinking water. Lemons are rich in vitamins, particularly vitamin C, having enough to boost your immune system or help fight off a cold. (5) I add lemon to every glass of water I drink during the day.

Water – More water than what most of us drink is necessary for the proper functioning of our bodies, including flushing out toxins. Up to 60 percent of the human body is water, the brain being composed of 70 percent water, and the lungs nearly 90 percent water. (6) Be sure to drink water that is as free of toxins as you can afford. (See my post on Water Filter for Drinking Water for info on clean drinking water in your home. ) To know how much water you should drink per day, take your weight in pounds, divide it by 2, and drink that many ounces. For example, a 200 lb. man should drink a minimum of 100 oz. of water per day.

Dark berries - Purple, red, and blue berries boost anti-oxidants as well as ward off UV damage. A landmark study shows that just one cup of berries provides all the disease-fighting antioxidants you need in a single day.This newest study used updated technology to assess antioxidant levels in more than 100 foods, including fruits, vegetables, cereals, breads, nuts, and spices. Blueberries, cranberries, blackberries, raspberries, and strawberries ranked highest among the fruits studied. Wild blue berries had 10 times the USDA recommendation of antioxidants in 1 cup. (7)

I was reminded of this information while we were harvesting our purple muscadine grapes the past few weeks.  We enjoy stocking the freezer for the coming year with a variety of baked goods made with muscadines, as well as just eating them off the vine. One plant, about 6 years old, provides us with 5 to 6 tall stock pots of grapes, and that is with cutting the vine back to fit the arbor each spring. University studies have found that muscadine grapes are one of the richest sources of antioxidants in nature, having 40 times more antioxidants than any other fruit, with high concentrations of resveratrol and ellagic acid. (13)

Spices – B vitamins are the most difficult vitamin for our bodies to absorb. Spices can be one source for your B vitamins. The vitamin B-6 content of 42 spices was measured in duplicate using a microbiological assay. Relatively high sources were the red pepper spices such as chili, cayenne, and paprika, garlic, and certain leaves such as basil, bay leaf, dill weed, oregano, rosemary, sage, and tarragon. (8)

Honey – Honey has long been known to contain a large amount of anti-oxidants, as well as anti-inflammatory properties, and can easily be incorporated into your daily intake by substituting it for sugar in coffee, tea, oatmeal, on toast, etc. Be sure to buy an uncooked type. Honey also contains protein, vitamins and minerals, but no cholesterol. Darker honeys have more nutrients and antioxidants than light ones and the antioxidant levels vary with the flower type. Buckwheat flower honey has the highest antioxidants of any honey, clover is in the middle of the range. For allergy sufferers, eating locally grown honey can prevent seasonal allergies. Recent studies are now able to prove its as an antibacterial topical treatment for burns and ulcers. It also produces hydrogen peroxide, which generate highly reactive free radicals in the body, killing bacteria, further contributing to its antibacterial properties. (9)

Olive Oil – Omega 3 fatty acids are very publicized now as a necessary element for good health, of which olive oil is a good source. The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and antioxidants. Studies have shown that it lowers heart disease by lowering bad cholesterol and raising good cholesterol. Studies have also shown that it reduces the risk of colon cancer and gallstone formation by activating the secretion of bile and pancreatic hormones naturally. It has a beneficial effect on ulcers and gastritis, too. (10) It is important to not just eliminate harmful fats from the diet, but incorporate healthy ones. Increasing your intake of healthy fats also enables you to absorb more anti-oxidants from your food. 2 tablespoons daily is recommended for healthy cholesterol levels. I use light tasting olive oil (Lighter tasting will be specified on the label.), usually immediately before a snack or meal just to get the taste out of my mouth. Check the label to get a brand that is extra virgin oil and cold pressed, as this will be the least processed and retain the most health benefits.

Flax seed – This is another healthy source of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Though we personally still eat wild caught fish, some doctors do not recommend fish at all as your omega 3 source due to problems with toxic mercury levels. Studies show flax seed lowering total cholesterol and the bad cholesterol levels, as well as helping to lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack. Flax seed is also believed to reduce the risk of cancers, especially breast cancer. In addition, the oil from flax seed benefits those with Crohn’s disease and Colitis. (11) I buy a 14 oz. package of Spectrum Naturals Organic Ground Flax Seed at The Vitamin Shoppe (also online at vitaminshoppe.com) for about $5 US and take 1 tablespoon per day in cereal or oatmeal. For women who have trouble with fibrocystic breast disease, in addition to eliminating caffeine and toxins from the diet, adding flax seed to the your food intake helps to decrease cyst size and pain.

1 Click here for further reading on synthetic versus natural vitamins.

2 Lycopene info

3 Lycopene and heart attack prevention

4 Lycopene reduces prostate cancer

5 Lemon info

6 Water and the body

7 Dark Berries and antioxidants

8 Spices and B vitamins

9 Honey for burns and wounds
Honey and antioxidant rates

10 Olive Oil benefits

11 Flax Seed benefits

13 Muscadine grapes

I recently came across a comment on someone’s webpage about olive leaf extract solving digestion issues.  After some research around the web, I wanted to post for you excerpts from 2 of those articles as I was amazed at what I found. 

According to the Nutritional Supplement Educational Centre, the use of olive leaf extract for health benefits has been common to the Mediterranean culture, though more recently popular in the nutritional supplement industry. Olive leaf extract gained international attention when studies showed it to have an antioxidant capacity almost double green tea extract and 400% higher than vitamin C. (2)

Here is a sampling of olive leaf extract benefits listed by the NSEC:

1.  Boosts weakened immune system by neutralizing free radical cell damage.

2.  Naturally kills pathogens such as bacteria, parasites, viruses, and fungi, by preventing them from reproducing.

3.  Lowers blood pressure.

4.  Lowers high cholesterol.

5.  Chronic fatigue and fibromyalgia patients report it boosts their energy.

6.  It has been used to treat cold and flu viruses, yeast infections, Epstein-Barr disease, chronic fatigue syndrome, and shingles.

7.  As with other herbal supplements, NSEC recommends not to use if pregnant or nursing. (1)

Olive Leaf Extract is also an effective detox agent.

Detoxing is a necessary and beneficial process to improve one’s health.  If one has chronic levels of harmful pathogens, a person may experience some symptoms from the detox such as fatigue, diarrhea, headaches, muscle and joint aches, pimples, rashes, and flu-like symptoms when starting on olive leaf extract. These symptoms are due to the number of dead microbes being so high that the kidneys and liver are temporarily overloaded.  If this is your situation, NSEC suggests drinking 4 glasses of water between doses. (1)   It is rare for people to have any symptoms, as Dr. Ray Sahelian states in his article (below).  I and my spouse have been on 1500mg, a high mg extract, and have not had any negative side effects.

How to choose a good quality extract

NSEC says be sure your supplement is produced using only standardized herbal olive leaf extract so it has the highest amount of oleuropein possible.  

Dr. Ray Sahelian also advocates olive leaf extract as a widely beneficial nutritional supplement.

Dr. Sahelian has numerous pages of valuable health-related research on the web; we have referenced his pages several times in past posts.  A couple of additional points that he mentions is that olive leaf extract has been tested for health benefits in studies with rats in years past but has just, in recent years, started being studied in humans.  In his research, he has not come across any side effects from olive leaf extract.

Here is a list of the main health benefits of olive leaf extract as provided by Dr. Sahelian.

1.  Lowering blood pressure and cholesterol- A 2008 study on humans receiving 1000mg per day for 20 weeks showed significant decrease in both systolic and diastolic blood pressure, as well as cholesterol. 

2.  Anti-inflammatory

3.  Immune System Support

4.  Improvement for Diabetics – Studies have shown olive leaf extract to have anti-diabetic qualities at 16mg per kg of weight per day.

5.  Anti-viral benefits (inhibits reproduction of virus) (3)

Benefits We’ve Experienced

Our relatives who have recently started on olive leaf extract have noticed almost immediate benefits of:

-increased energy
-improved digestion
-less joint pain

Recommended Dosage

Dr. Sahelian offers his own line of olive leaf extract (The NSEC article has recommended brands as well.), suggesting two 835mg pills per day.  That is how we chose the dosage we are using.  The Vitamin Shoppe locally has their own brand of liquid extract for $11.99.  The eye dropper in the bottle will equal 1500mg if you take 4 a day (two in the morning and two at night).

If you know that you have chronic illnesses or have a high level of toxins, you may want to ease into the recommended dose over a period of several days due to the detox response mentioned above by the NSEC.  As with beginning any supplement, you should check with your doctor, especially if you are on prescriptions. 

 1. Benefits of Olive Leaf Extract by Nutritional Supplement Educational Centre
2.  Dr. L. Stevenson, Report on Olive Leaf Australia’s Olive Leaf Extracts, Southern Cross University, 2005 (footnote 5) 3.  Olive Leaf Extract supplement benefit and side effects by Dr. Ray Sahelian

Table of contents for Lupus

1. Lupus Symptoms & Causes Part 1
2. Natural Lupus Treatment and Lifestyle Changes Part 2

Natural supplements and lifestyle changes can bring significant improvement to lupus by strengthening the immune system and lessoning the risk of other disease with overall better health.

Due to the lack of progress in a cure for lupus and the frequent side effects from the long-term usage of prescribed corticosteroid, implementing a healthy diet, body cleansing, exercise, and natural supplements offer promising options toward a better life for those diagnosed with lupus.

Long-term use of corticosteroids, such as used in the treatment of SLE, can result in adrenal atrophy and suppression of the body’s natural defenses in the immune system. In addition, the treatment often results in side effects such as:

• mood swings
• depression
• generalized edema of body and face
• redistribution of body fat to the abdomen
• weight gain
• lethargy (1)

We are going to briefly cover lupus research results from 4 various health sites, and then take a detailed look at the research and lifestyle changes suggested by Dr. Ray Sahelian, which will be extremely helpful for lupus sufferer determined to improve his or her health.

**It should be noted that there are some slight variations in suggested supplements between the sites. I want to emphasize 2 main points in this regard:

1. I would suggest avoiding any supplement that is questioned as safe by even 1 of the following doctors unless you first discuss it with your physician and have a plan for discerning possible side effects.

2. Before taking any new supplement, research it for any possible side effects relevant to your health, such as allergies, interaction with prescriptions, affect on blood pressure, etc.  The first site is one I have used personally; the second is one I just came across.

Medline Plus Medical Encyclopedia              Personal Health Zone

Prevention.com focuses on Omega 3 Fish Oils and Antioxidants for lupus improvement.

The omega 3 fatty acids in fish oil — EPA and DHA — has prevented autoimmune lupus in animals. Studies on humans have been shown to decrease inflammation. 20 grams of fish oil per day combined with a low-fat diet led to significant improvement in 14 out of 17 SLE patients in only 12 weeks. Lower amounts of fish oil did not help.(2)

Truehealth.org also incredible results from fish oil! You can use the footnote to read the studies if you wish but they are very technical. Their summary of the studies says, “Oral supplementation of EPA and DHA [from fish oil] induced a prolonged remission of SLE in 10 consecutive patients without any side effects.(3)

Antioxidant levels are typically low in SLE patients. Supplements of vitamin C, vitamin E, beta-carotene, and selenium improved the health of animals with SLE. Between 800-2,000 IU of vitamin E per day showed good to excellent improvement in people with DLE. Lower amounts of E did not appear beneficial. In another trial, 10 to 15 grams of pantothenic acid per day with 1,500 to 3,000 IU of E proved helpful to DLE patients.(2)

Prevention.com expresses concern over the use of DHEA in treatment of lupus as there is no long-term safety study on humans. There were minimal side effects in high doses of 50 mg per day or more but high doses of DHEA long-term in animals have produced cancer.

Chiro.org provides specific doses for lupus improvement with Omega 3 oils, more specifically flax seed oil.

In mice studies, fish oil slowed renal damage in lupus mice. Age related decline was greatly reduced by combining fish oil and a low calorie diet.

30 grams a day of flax seed oil reduced kidney inflammation in lupus patients as well as lowering total cholesterol and LDL cholesterol. Chiro.org says it is important to note that flax seed oil had a direct effect on reducing the antibody profile which did not take place with safflower, Juniperus virginiana, fish, corn, soybean oils, or fish oil.

Vitamin A at 100,000 IU daily for two weeks showed beneficial immune system improvement with no side effects in 10 women. However, long-term studies have not been conducted for this.

SLE patients are consistently Vitamin D deficient. As it is important to the regulation of the immune system, Chiro.org suggests that it is likely to be helpful.

Chiro.org also suggests the same antioxidant treatment as Prevention.com to slow the tissue damage common to SLE.

Dr. Ray Sahelian had the most extensive program for natural lupus treatment that I could find on the web.

We’ve referred to research by Dr. Sahelian for other health matters in the past and found his research sound and helpful.

As health problems never actually have a “single cause,” the most effective treatment must involve lifestyle changes for overall health. Dr. Sahelian offers a list of helpful supplements as well as detailed plan for lifestyle change to improve one’s immune system and overall health.

The first link to his site is for suggested supplements. He says that many herbs have not been researched for effectiveness, but he posts a list of supplements that have been tested as well as descriptions of the studies. We will refer to the supplements here, but, as the studies are quite tedious reading, those of you who want to read the details can use the link (footnote 5) below.

Dr. Sahelian’s Suggested Supplements for Lupus (5)

Fish Oils and Omega-3 Fatty Acids- Fish oil supplements with both DHA and EPA improve symptoms of SLE. Take 1-3 capsules daily if not eating fish. Consider eating more fish such as salmon, halibut, and sardines packed in mustard or tomato sauce.

Green tea with EGCG- EGCG is a powerful antioxidant found in green tea, but you do not want to overdo it. Take a glass a day in the morning so it will not interfere with your sleep.

Cordyceps mushroom extract- Take a 450 mg tablet a couple of times a week in the morning. Skip 1 week a month. This anti oxidant is specifically helpful to the liver, kidneys, heart, and immune system.

Lipoic Acid- Limit usage to 50 mg two or three times a week.

Multivitamin- Take a quality one with vitamins, nutrients, and minerals with 1 day off a week. Dr. Sahelian has his own version available.

Psyllium- Use half to one teaspoon in a glass of water twice daily with food for fiber and the prevention of constipation.

Calcium- Postmenopausal women should take a supplement from a natural source such as oyster shell or bone in calcium citrate, calcium gluconate, or calcium carbonate form, no more than 800 mg a day. Calcium citrate is the easiest to absorb.

Barley Grass powder- Use for a green food supplement. [Most people’s diets are greatly lacking in green food sources.]

Echinacea and Spirulina- Dr. Sahelian cautions use of these herbs on lupus until more research is available.(5)

Dr. Sahelian’s Basic Lifestyle Habits for Health (6)

Again, those this list below appears extensive, there is an even more vast amount of info in his article that those serious about lifestyle changes should read using the link below (footenote 6).

1. Avoid the Basic Lupus Aggravators- excess calories, excess protein, high fat (especially saturated and omega-6 polyunsaturated fatty acids), sugar, sweets, and iron. Some people also saw improvement by eliminating common allergy-causing foods (wheat, soy, milk, eggs, peanuts, tree nuts, shellfish).

• Some good fruit choices are apple, banana, berries (blueberry, cranberry, raspberry, strawberry) cantaloupe, cherry, coconut, fig, guava, grape, grapefruit, kiwi, lemon, lychee, lime, mango, orange, papaya, peach, pear, pineapple, plum, pomegranate, prickly pear fruit, quince, and watermelon.

2. Eat a wide variety of fruits and vegetables, rather than the same ones all the time. Eat actual fruits instead of juices. [Another doctor suggested 8 colors of fresh food per day]. If you are diabetic, reduce your fruit intake. Wash well or buy organic.

• Some good vegetable choices are artichoke, asparagus, avocado, beet, broccoli, brussels sprouts, cabbage, carrot, cauliflower, celery, chard, corn, cucumber, eggplant, endive, garlic, ginger, kale, lettuce, mushroom, okra, olive, onion, parsley, pepper, radish, scallion, spinach, sprouts, squash, tomato, yam, yucca, zucchini. Avoid white potatoes.

3. Drink a glass or two of cold water first thing in the morning to clean out bowels. Add more fiber to your diet, such as psyllium as keeping the colon moving reduces toxins.

4. Drink 8 glasses of water per day, more in hot weather. [Remember the formula for your weight—body weight divided by 2 equals ounces of water per day for your body weight.] Water removes toxins, cushions joints, in addition to affecting almost all body processes.

5. Get a good night’s sleep.  Sleep greatly affects health.  If you are having trouble sleeping, eat more protein and fat at breakfast and lunch, and switch to more complex carbs at night such as vegetable soup, whole grain pasta, or whole grains.

6. Eat more small meals.  It is healthier to eat more small meals then 2-3 large meals.

7. Alcohol should be in moderation.

8. Dental Hygiene- Brush and floss before bed.

9. Limit excessive exposure to sun.

10. Limit caffeine intake- No more than 2 cups of coffee per day. Decaf is more beneficial.

11. Aerobic Walking- At least 20 to 30 minutes four to five times per week can improve cardiovascular fitness, energy, mood, sleep, reduce anxiety, and chronic pain. Avoid exercising within 3 hours of bedtime.

12. Toning Exercise- Weights, pushups, or situps at least 5 to 15 minutes per day improves muscle tone. Try to do 10 to 30 situps twice a day and 5 to 20 pushups twice a day.

13. Stretching or Yoga- At least once a week improves joint, tendon, and ligament flexibility, helps you relax, improves mood, and increases energy.

14. Carbohydrate choices should be complex carbs, with low glycemic index, and eaten in the evening. Use 100% whole wheat bread or, even better, sprouted grain bread [usually in freezer section]. Whole grain choices are barley, kamut, millet, oats, quinoa, rice, and rye.

15. Choose healthy protein.  Protein choices are chicken, turkey, eggs, lean beef, lamb, tofu, low fat milk, yogurt, kefir, fish, legume-type beans, and cheese. Occasionally have goat’s milk instead of cow’s milk. Use a small grill such as a Foreman grill to cook fish in just a few minutes. [We use one almost every day.]

16. Beneficial Nuts and Seeds- A variety of raw nuts in small portions are beneficial, such as almond, brazil, cashew, hazelnut, macadamia, peanut, pecan, walnut. Health seeds include chia, pumpkin, sesame, and sunflower.

17. Healthy Oil Types- Use extra virgin olive oil or flax seed oil. Reduce the use of safflower, sunflower, and corn oils as they fight against your omega 3 intake. Eliminate saturated fats such as in high fat meats, lard, whole milk dairy, palm oil, coconut oil, and cocoa butter. Also eliminate trans fats which are in processed foods and used to increase shelf life.

18. Sweetener Options- Use stevia or unprocessed honey.

19. Drinks Options- Eliminate soft drinks and any drink with sugar, fructose, or corn syrup. Have a large variety of herbal teas, decaf coffee, and vegetable juices, such as tomato or V8.

20. Snack Options- Baby carrots, cherry tomatoes, edamame (soybeans in pods), grapes, nuts (raw cashews, almonds, filberts, walnuts), dried fruit in small amounts (raisins, dates, papaya, pineapple, prunes), Cheese with slices of apple or tomatoes (queso fresco-a Mexican cheese-goes great with apples), cooked kashi at night with milk, raisins, or a small amount of 100% maple syrup. You can also make your own chocolate with unsweetened chocolate, add stevia, vanilla extract, milk, and water. (6)

1. Lupus Article on Healthy.net
2. Natural Lupus Remedies by Prevention.com
3. A Natural Lupus Remedy by TrueHealth.org
4. Natural Medicine and Lupus by Chiro.org
5. Lupus by Dr. Ray Sahelian
6. Diet for Better Health by Dr. Ray Sahelian

Anti aging is a hot topic as more people realize that you do have the option not to succumb to all the typical ailments of aging and, especially, not to feel the affects of aging as early.

My grandfather decided to make major changes to his health when he turned the age of 39. I am not sure what all food related changes he made, but I know he stopped drinking alcohol, cut back to one cup of coffee a day, and began taking supplements and power walking a mile a day. He enjoyed incredibly good health throughout his senior years. He had a brief bout of severe arthritis in his early 70’s but through research on supplements and faithful prayer it soon disappeared completely. He still had none of the typical old age illnesses, rarely even a cold, when he passed away at the age of 89. On the other hand, I have known people who eat the typical American diet of almost no fruits, vegetables, or water and never exercise. They have already had diseases common to old age in their late 30’s, 40’s, or 50’s.

Many of the lifestyle changes to create a extended, healthier life are easy to make!

I wanted to include abbreviated lists from a couple of different organizations on anti aging. Each website has vast amounts of information to surf through, so please make use of their links to click through and read more ways to have a long, satisfying life.

These 8 tips are from Simply Anti Aging’s pages on health and nutrition. Many more tips on their site.

1. Laugh More. Recent research has shown that laughter really does help us in managing stress. Adopting a humorous view of life’s difficulties can take the edge off everyday stressful situations. Laughter stops the release of damaging stress hormones into the body. (A)

2. Improve Cardio Fitness with Dance. Combining cardio exercise fitness with dancing is a great way to keep fit over 40. (A)

3. Swim Your Way to Core Strength. You need to improve core strength through exercise as you get older to firm up abdominal flab, build flexibility, and prevent back problems. Swimming offers you both aerobic exercise — flooding your brain with oxygen and raising your pulse rate – and greatly improves core strength. (A)

4. Get Antioxidants by Eating Raw. Raw foods are one of the keys to a great anti aging diet. Its shown great benefits on some of the worst modern diseases like cardiovascular disease and cancer. (B)

5. Eat Ketchup, Tomato paste, Tomato sauce. Tomatoes contain more lycopene than any other food and protects against many cancers including: digestive tract, colon, prostate, and lungs. (B)

6. Transfat Triples Your Risk of Heart Disease. Monunsaturated and polyunsaturated are the “good” fats. We also need to keep our saturated fat as low as possible. Trans fat is simply hydrogenated fat – a man made fat for longer shelf life. Even tiny amounts of hydrogenated fat clog up your arteries, putting you at much greater risk of heart disease or stroke. (B)

7. Juicing Delays Brain Aging. One of the worst aspects of aging for many people is the possibility of dementia, memory loss or even Alzheimer’s ruining the quality of life. Studies have focused on diet protecting our brain cells from oxidative stress. 2006 study on mice showed the group of senior mice given apple juice were fully protected from oxidative stress. Not only that but the “seniors” who consumed the human equivalent of 2-3 cups of apple juice – around 2-4 apples per day – had significantly higher levels of “mental acuity”. A 10 year study using 1,800 Seattle seniors (humans) showed those who drank fresh fruit or vegetable juice three or more times per week were 76 percent less likely to develop Alzheimer’s than those who only drank the juice once a week. (B)

8. Have You Inherited Your Stress Response? Children of stressed parents learn the tendency to get stressed out to life’s challenges…Since stress accelerates the aging process, so learn to manage stress more positively. (A)

The online organization, Anti Aging Guide 2009, has a graph showing which lifestyle changes add the most years to your life! Here’s a sampling. Use the link in the footnotes to see the full chart.

Note: If you make all the types of changes shown in their chart (not all listed here) and begin in your 20’s, you can add 60-80 years to your life. If you start at 45-50, you can still gain 30-40 years. (C)

1. Periodic fasting and calorie restriction can add 40-50 years.

2. Good nutrition can add 15-25 years.

3. Quality of life – prosperity, relaxation, regular vocations – can add 15-25 years.

4. Regular exercise can add 10-20 years. (C)

The organization, My Health Span, has a list of over 80 Lifestyle Anti Aging Factors, some of which are often unheard of. It is well worth using the link to read the whole list. Here are 13:

1. Calm, but alert temperament

2. Short commute to work

3. Walk 2 miles a day

4. Eat red meat once a week or less

5. Use sunscreen

6. Have a pet

7. Have a regular daily routine

8. Work no more than 40 hours a week

9. Take a yearly vacation of at least 6 days

10. Set new goals and look for new challenges

11. Expect good things to happen

12. Not constantly critical of yourself or others

13. Avoid regretting sacrifices made in life (D)

(A) Find many more great tips at Simply Anti Aging’s Health page
(B) Find many more great tips at Simply Anti Aging’s Nutrition page
(C) Online Anti Aging Guide 2009 graph of Proven Methods for Life Extension Full List
(D) My Health Span’s list of over 80 Lifestyle Anti Aging Factors

You can significantly improve your overall health and nutrition for only a few dollars a day by incorporating super foods into your diet.

Superfoods (or super foods) are foods that are so rich in nutrients that they can treat or prevent disease. One can incorporate the natural forms into your daily meal plans or obtain the benefits of a wide variety that would be virtually impossible to eat by using one of the many new superfood supplements available. The following data and suggestions are excerpts from an article by Dr. David J.Foreman, Herbal Pharmacist, author of the monthly newsletter for the Vitamin Shoppe chain of stores. See the footnote below for a link to the complete article.(1)

According to Dr. Foreman’s research, most experts are now recommending 9 servings per day of fruits and vegetables.(1)

Few of us ever achieve that level on a daily basis. In addition, there are certain “superfoods” which have vastly higher amounts of beneficial phytonutrients and phytochemicals than the average fruit or vegetables one typcially eats. You should try to incorporate natural forms of these foods into your diet as much as possible, but also seriously consider a superfood supplement, as some superfoods are either not easy to fix or not tasty to the average person.

You can enjoy common health benefits from superfoods such as:

-Increased Energy
-Balancing of Your pH
-Strengthening Your Immune System
-Detoxifying Your Body
-Good Source of Fiber
-Nutrients More Easily Digested and Absorbed

Dr. Foreman personally saw major changes in his overall health after using a superfood supplement, including increased energy, better sleep, more effective digestion, clearer skin, and improved vision.

Here are some ways superfoods treat or prevent disease:

-Reduce Certain Cancer Risks
-Reduce Inflammation
-Increase Body’s Effectiveness to Fight Disease
-Improve Heart Health
-Help Maintain Better Weight

Here is list of typical superfoods:

Super Fruits include: blueberries, cranberries, red grapes, mangos, mangosteen, papaya, tomatoes, apples, noni, bananas

Super Veggies include: alfalfa sprouts, spinach, blue green algae, chorella, quinoa, soy, grasses

Superfoods other than Fruits/Veggies: yogurt, bee pollen, turkey

The following Superfood Supplements are combination products with an enormous variety of whole foods in them. These products are some of the great superfood options available on the market to add to your daily intake:

Greens – Greens Plus, Bio Greens, Perfect Food, Green Vibrance, Wheatgrass

Berry/Fruit Extracts – Fruits of Life Antioxidants, Red Lightning, Fruit Complex, Red Stuff (by Gary Null)

Fruit/Veggie Combos (best overall) – Berry Green, Perfect Food Berry, Greens Plus with Wild Berry, ORAC Energy Greens (Dr. Foreman’s personal favorite)

Here are some common sense suggestions from Dr. Foreman for getting started with super foods.

1. Ask a store associate about samples of the products you are interested and try those first. Then you do not waste money on buying something that you do not enjoy taking.

2. Mix the superfood supplement with a superfood juice such as acai, mangosteen, pomegranate, or maqui instead of filtered water.

3. Take the supplement mixed with superfood juice along with your breakfast or lunch.

4. If you are unsure about the possible benefits of adding a superfood supplement to your daily intake, buy enough of a product to last at least 30 days. Dr. Foreman is convinced that 30 days gives you enough time to see significant initial changes in your health.

1. You can find more of Dr. Foreman’s articles at www.VitaminShoppe.com, click on Health Info, then on Herbal Pharmacist.

Allergies can be lessened by any of a wide choice of natural remedies.

I researched through some sites to find reputable info on natural remedies for allergy treatment. I’m posting excerpts from 2 sites below. The first excerpts are from a health site called Mother Earth News. The second set of excerpts is from an interview with Dr. Cliff Bassett which took place on Good Morning America. It is significant to note the agreement between the 2 sources for natural allergy relief. Please follow the links to read these articles in their entirety.

These excerpts are from Mother Earth News suggested natural remedies. Please click the above link for their full article.

Neti Pots have been used in India for thousands of years to flush the sinuses…It’s a bit like using nasal spray. [Studies show it is also an] effective way to treat seasonal allergies in children, and markedly reduced their use of antihistamines. Netis are inexpensive and widely available online and at natural food stores. Use about twice a day during allergy season..You also can use a neti pot before bed to prevent snoring caused by allergies and promote optimal overnight breathing. [Find full description for use on the Mother Earth News site.]

Quercetin A natural plant-derived compound helps stabilize mast cells and prevents them from releasing histamine. Quercetin also is a natural antioxidant. The recommended dosage is about 1,000 milligrams a day, taken between meals. It’s best to start treatment six weeks before allergy season. Those with liver disease shouldn’t use quercetin, so please consult your doctor.

Allergy Fighting Foods [Studies show people] who ate foods rich in omega-3 fatty acids were less likely to suffer allergy symptoms. Add a dash of horseradish, chili peppers or hot mustard to your food as natural, temporary decongestants.

Stinging Nettle (Urtica dioica) is without the unwanted side effects of dry mouth and drowsiness [as with allergy drugs]. Studies have shown that taking about 300 milligrams daily will offer relief for most people, although the effects may last only a few hours.

Butterbur is another alternative to antihistamines, is as effective as the drug cetirizine, the active ingredient in Zyrtec, [but] butterbur did not cause drowsiness. Participants in the study took 32 milligrams of butterbur a day, divided into four doses. A word of caution though – butterbur is in the same family as ragweed, so it could worsen allergy symptoms in some cases.

These excerpts of suggestions for natural allergy relief are from an interview Allergist Dr. Cliff Bassett did on “Good Morning America.” Please click the above link for their full article.

Butterbur: Butterbur is another name for petasites. The plant is toxic but some studies show butterbur is effective in treating allergy symptoms.

Quercetin: Has been shown to reduce sinus pain and congestion.

Homeopathic Nasal Mists: Saline and salt water sprays help wash away the pollen from the nose, which reduce the need for medication. Plus, they are inexpensive.

Antioxidant Fruits and Vegetables: Grape seed extract has been shown to be effective. Apples, bananas and onions have anti-inflammatory properties. Some foods in certain people cross-react with tree pollen and will cause allergy symptoms, including apples, pears, kiwi, cherries, peaches, nectarines, celery, carrots, parsley, peppers, hazelnuts, walnuts, and almonds.

Omega-3 Fatty Acids: A German study found that people who ate foods high in Omega-3 fatty acid, like salmon, tuna and walnuts, had the fewest allergies.

Avoid Echinacea for Allergies: Echinacea is the most popular supplement in the country. It does build up the immune system and protect against colds but can actually worsen seasonal allergies.

It is obvious through the warnings on commercials or the fine print on labels that prescription drugs contain a wide variety of potential negative side effects. A large number of vitamins are made synthetically through a chemical process, rather than derived directly from plants. (1) [Links to research articles will be posted at the end of the post.] The more you can derive health benefits directly from the food you eat, the better off you will be.

Adding these key foods into your daily intake will help boost your immune system, lower cholesterol, as well as fight heart disease and various forms of cancer.

Tomatoes - Lycopene is a cancer-fighting antioxidant from tomatoes and other red fruits. Of all the carotenoids, lycopene is one of the most potent antioxidants; researchers have found a correlation between increasing the consumption of tomatoes and reducing the risk of cancer. (2) With most foods, the health benefits are lost through the heat of cooking. Lycopene is one of the few necessary substances that is more easily absorbed into the body after being cooked. Tomatoes can decrease your risk of bad cholesterol building up inside arteries (plaque formation) and help prevent future heart attacks. (3) In another study done over a 6 year period by Harvard Medical School and Harvard School of Public Health, the diets of more than 47,000 men were studied. Of 46 fruits and vegetables evaluated, only the tomato products showed a measurable relationship to reduce prostate cancer risk. (4)

Lemons - Easily boost your immune system by just squeezing a slice of lemon into your drinking water. Lemons are rich in vitamins, particularly vitamin C, having enough to boost your immune system or help fight off a cold. (5) I add lemon to every glass of water I drink during the day.

Water – More water than what most of us drink is necessary for the proper functioning of our bodies, including flushing out toxins. Up to 60 percent of the human body is water, the brain being composed of 70 percent water, and the lungs nearly 90 percent water. (6) Be sure to drink water that is as free of toxins as you can afford. (See my post on Water Filter for Drinking Water for info on clean drinking water in your home. ) To know how much water you should drink per day, take your weight in pounds, divide it by 2, and drink that many ounces. For example, a 200 lb. man should drink a minimum of 100 oz. of water per day.

Dark berries - Purple, red, and blue berries boost anti-oxidants as well as ward off UV damage. A landmark study shows that just one cup of berries provides all the disease-fighting antioxidants you need in a single day.This newest study used updated technology to assess antioxidant levels in more than 100 foods, including fruits, vegetables, cereals, breads, nuts, and spices. Blueberries, cranberries, blackberries, raspberries, and strawberries ranked highest among the fruits studied. Wild blue berries had 10 times the USDA recommendation of antioxidants in 1 cup. (7)
Spices – B vitamins are the most difficult vitamin for our bodies to absorb. Spices can be one source for your B vitamins. The vitamin B-6 content of 42 spices was measured in duplicate using a microbiological assay. Relatively high sources were the red pepper spices such as chili, cayenne, and paprika, garlic, and certain leaves such as basil, bay leaf, dill weed, oregano, rosemary, sage, and tarragon. (8)

Honey – Honey has long been known to contain a large amount of anti-oxidants, as well as anti-inflammatory properties, and can easily be incorporated into your daily intake by substituting it for sugar in coffee, tea, oatmeal, on toast, etc. Be sure to buy an uncooked type. Honey also contains protein, vitamins and minerals, but no cholesterol. Darker honeys have more nutrients and antioxidants than light ones and the antioxidant levels vary with the flower type. Buckwheat flower honey has the highest antioxidants of any honey, clover is in the middle of the range. For allergy sufferers, eating locally grown honey can prevent seasonal allergies. Recent studies are now able to prove its as an antibacterial topical treatment for burns and ulcers. It also produces hydrogen peroxide, which generate highly reactive free radicals in the body, killing bacteria, further contributing to its antibacterial properties. (9)

Olive Oil – Omega 3 fatty acids are very publicized now as a necessary element for good health, of which olive oil is a good source. The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and antioxidants. Studies have shown that it lowers heart disease by lowering bad cholesterol and raising good cholesterol. Studies have also shown that it reduces the risk of colon cancer and gallstone formation by activating the secretion of bile and pancreatic hormones naturally. It has a beneficial effect on ulcers and gastritis, too. (10) It is important to not just eliminate harmful fats from the diet, but incorporate healthy ones. Increasing your intake of healthy fats also enables you to absorb more anti-oxidants from your food. 2 tablespoons daily is recommended for healthy cholesterol levels. I use light tasting olive oil (Lighter tasting will be specified on the label.), usually immediately before a snack or meal just to get the taste out of my mouth. Check the label to get a brand that is extra virgin oil and cold pressed, as this will be the least processed and retain the most health benefits.

Flax seed – This is another healthy source of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Though we personally still eat wild caught fish, some doctors do not recommend fish at all as your omega 3 source due to problems with toxic mercury levels. Studies show flax seed lowering total cholesterol and the bad cholesterol levels, as well as helping to lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack. Flax seed is also believed to reduce the risk of cancers, especially breast cancer. In addition, the oil from flax seed benefits those with Crohn’s disease and Colitis. (11) I buy a 14 oz. package of Spectrum Naturals Organic Ground Flax Seed at The Vitamin Shoppe (also online at vitaminshoppe.com) for about $5 US and take 1 tablespoon per day in cereal or oatmeal. For women who have trouble with fibrocystic breast disease, in addition to eliminating caffeine and toxins from the diet, adding flax seed to the your food intake helps to decrease cyst size and pain.

1 Click here for further reading on synthetic versus natural vitamins.

2 Lycopene info

3 Lycopene and heart attack prevention

4 Lycopene reduces prostate cancer

5 Lemon info

6 Water and the body

7 Dark Berries and antioxidants

8 Spices and B vitamins

9 Honey for burns and wounds
Honey and antioxidant rates

10 Olive Oil benefits

11 Flax Seed benefits