Lifestyle choices definitely affect longevity.  It’s also true that genes play a role.  Most experts believe that only about 30% of how long we live is determined by our genetic makeup and up to 70% of lifespan differences may be explained by lifestyle choices that include our activity level, whether or not we smoke, alcohol consumption and  if we are a healthy weight.

Cancer, heart disease, stroke, diabetes, arthritis, kidney problems and dementia are considered to be diseases of aging.   However, most experts believe that these diseases are largely preventable if people can make the diet and lifestyle changes necessary.

Recently, there has been a lot research on the causes of aging.  In the past, experts have looked for a single, all encompassing theory, but most scientists now believe that there are multiple processes interacting at many levels which occur within our cells that affect how our tissues and organ systems age. �

Up to one million DNA damaging assaults occur daily within our cells such as environmental factors ( UV radiation, exposure to toxins and chemicals) as well as oxidative stress and inflammation from a diet high in saturated fat, cholesterol , trans fats and refined and processed foods.  Cells, proteins, tissues and organ systems are all involved in the aging process, therefore, damage at any point can lead to a number of chronic diseases and conditions that we associate with aging.

Research out of Europe just published in Archives of Internal Medicine followed 5000 British adults for 20 years.  The study found that 4 common bad habits combined …smoking, drinking too much, inactivity and a poor diet, can add 12 biological years to your current age, so if you are 40 years old and have these bad lifestyle habits, your body is already age 52.

There are preventative measures that we can take right now to slow down the aging process.  Eating a healthy diet is a first step;  one that is low in saturated fat and trans fats, but also high in fiber, full of fresh fruits and vegetables, whole grains, lean meats and low fat dairy.

Eating antioxidant-rich foods is very important since free radical damage appears to be a contributing factor to many degenerative diseases of aging.  Antioxidants are key to minimizing the build-up of damaging free radicals in our cells.   Therefore, we need plenty of vitamin C, vitamin E and phytonutrients, other plant compounds like flavonoids and carotenoids, which are found in fruits and vegetables.  And if we are not in the habit of eating 5 to 9 fruits and vegetables every day, then we must make sure that we are supplementing with bioavailable nutrients that will fill in where our diet falls short.�

There is some recent exciting news about polyphenols, such as the powerful antioxidant, resveratrol.    The best resveratrol product to use is a liquid resveratrol tonic that is 10 times stronger than resveratrol alone due to its patented formulation of polyphenols.   In a 2007 study from the University of Texas Health Sciences Center, researchers stated “Resveratrol has been shown to possess chemo preventative properties against several cancers, protection in the area of cardiovascular disease and has been shown to have a very positive effect on longevity.”

There is also new research from the Linus Pauling Institute which shows resveratrol ’s ability to protect DNA as well as to induce DNA repair.  It also appears to impact other mechanisms of aging such as age protein formation.  Examples of age proteins include cataracts, the amyloid plaque found in the brains of those with Alzheimer’s disease, and in damaged joints of certain kinds of arthritis.�

Vitamin D and calcium together fit into the anti-aging category and go well beyond bone health.  Research presented at last year’s American Heart Association scientific conference showed that study participants with very low levels of vitamin D were 45% more likely to develop coronary artery disease and 78% more likely to have a stroke than patients with normal Vitamin D levels.  A recent study from Wake Forest University found that higher circulating 25 hydroxy vitamin D levels is related to better physical function in seniors.�

The importance of B vitamins as we age cannot be emphasized enough.   Even if we eat plenty of lean beef, chicken and fish, which are all good sources of vitamin B 12, many older adults may not produce enough stomach acid to release B12 from the protein that binds it in foods so it isn’t absorbed as efficiently.  This can lead to a B 12 deficiency, which is related to anemia, cognitive decline, joint pain, fatigue, and even tingling hands and feet.  There is also substantial evidence that vitamin B6 levels of older people tends to be low, which is associated with low homocysteine levels.  Homocysteine is an important marker for coronary disease and stroke.  Adequate vitamin B6 intake can also aid in the functioning of the immune system, assist in the energy metabolism of food and is absolutely necessary for red blood cell formation.

As we age, it is especially important to maintain a healthy balance of intestinal microflora.  The correct balance of bacteria in our intestines can boost the body’s natural immune function.    A high percentage of the body’s immune cells are located in the intestinal tract.   Probiotics interact with these immune cells to promote healthy immune function.�

Pure omega 3 fatty acids help with inflammatory joint conditions, which are associated with aging.

Staying active is another important component of healthy aging.   Besides helping people control weight, exercise also helps to build muscle, maintain strong bones, reduce high blood pressure and lower the risk of heart disease, diabetes and colon cancer.  Exercise improves the quality of sleep, lifts our overall sense of well-being and contributes to a healthy, positive attitude, which is absolutely the key to a happy life at any age.

For information on the most bioavailable anti-aging nutrients or a liquid resveratrol tonic containing a blend of the most pure and potent polyphenols, with no artificial colors, flavors, sweeteners or preservatives, visit www.melissapeters.net, call 336-643-6494 or email mel2urhlth@aol.com.

Vitamins and minerals are essential for human development. Our bodies consist of millions of cells that are constantly being regenerated. To perform optimally and to stay healthy, each cell needs a certain amount of vitamins and minerals. Vitamins are necessary for the production of red blood cells and to maintain the nervous, skeletal and immune systems while minerals are needed to help regulate body functions, release energy and assist growth. In the US today, poor or inadequate diets are associated with 4 of the 10 leading causes of death (coronary heart disease, certain types of cancer, stroke and type 2 diabetes).

Where are we supposed to get these vitamins and minerals?

Food is a major source of vitamins and minerals. According to the U.S. Food Guide Pyramid, we need to consume 5-9 servings of fruits and vegetables daily to make sure that we are getting all the 13 different vitamins and 17 different minerals that our body requires to function effectively.

Are we getting all the nutrients we need in a day?

Due to depleted soil, chemical fertilizers, artificial ripening, long periods of storage, over processing, cooking and reheating, many of the nutrients found naturally in the food we eat are removed or depleted even before they reach us. It takes some planning to eat a wide variety of fresh fruits and vegetables every day. In this fast paced society, we find ourselves reaching for highly processed and refined foods on the run. To assess Americans’ dietary status, the U.S. Department of Agriculture’s (USDA) Center for Nutrition Policy and Promotion (CNPP) developed the Healthy Eating Index (HEI). According to the HEI, 90 percent of Americans have a diet that is poor or in need of improvement. As a whole, we consume too much fast food, fatty snacks, carbonated waters, caffeine, sugar and salt which renders us vitamin-deficient. Most forms of cooking destroy the vitamins and minerals that are in our food, leaving our body starving for more nutrients. The daily stresses of life and pollutants in our air, water and food decrease these essential nutrients, particularly antioxidants, in the body. As a result, many Americans may be suffering from a nutritional deficiency.

Doctors list nutritional deficiency symptoms as including excessive worry, depression, inability to cope with stress, sensitivity to certain foods and chemicals, low tolerance for distractions, headaches, gastric distress, sore muscles or joints, skin problems, no reserve energy, frequent infections, lowered sexual interest , lowered mental acuity and memory, to name a few.

How do we get these missing nutrients?

Multivitamin /multi mineral supplementation helps to provide the body with missing nutrients. The proper amount of micro nutrients in our bodies will lead to more efficient functioning and better health. Therefore, a balanced daily supplement is the best way to receive the right amount of all the micro nutrients our bodies require and to reach the recommended daily requirements. Research shows that supplements improve health by supplying certain nutrients in amounts that are not obtainable from the diet alone.

How do I choose a multivitamin/mineral that is safe and really works?

Look for a company whose multivitamin/mineral goes through extensive quality checks (including testing for pesticides), is 100% guaranteed, is assimilated quickly and bioavailable to the body, contains no artificial colors, flavors or preservatives and provides the proof of effectiveness through double-blind, placebo-controlled clinical studies.

• Water gives our cells their shape and form.
  
• Water helps our body’s delivery system.
  
• Blood, kidney, heart and lungs are made of about 80% water.
  
• Since blood is 83% water, it regulates our body temperature when moving from hot to cold or when affected by flu and viruses.
  
• Bones contain about 22% water.
  
• Brain tissue is about 85 per cent water.
  
• Muscle, spleen, brain, intestines, & skin are 72 to 75% water.
  
• Fat tissue (or adipose tissue) is about 10% water.
  
• Water is vital to healthy digestion.
  
• Water rids the body of waste during weight loss and helps metabolize fat more efficiently.
  
• When the body gets enough water, the feeling of hunger diminishes, eliminating the need for snacking.
  

cAN i TELL WHEN my BODY IS THIRSTy?

• We lose water through urination, respiration, and perspiration. Thirst is linked to hydration, but thirst is a delayed reaction to the body’s need to replenish fluids. By the time you are feeling thirsty, you are overdue for hydrating.
  
• Wherever you go, carry a full water container. Get into the habit of continually drinking from your container throughout the day to stay pre-hydrated.  If you are not in the habit of drinking the recommended amount of water, increase by gradual increments until you reach the required amounts.
  

How much water does my body need?

• The amount of water in ounces per day can be estimated by dividing your body weight (in pounds) by 2. That gives you the approximate number of ounces per day that you need to drink.
  
• On a normal, moderate temperature, inactive day you would lose 1.5 liters (6 glasses) of water through kidney filtration (urine production) and another 0.750 - 1 liter (3 - 4 glasses) through the skin and respiration. So an average person needs 8 - 9 glasses per day just to replace average losses.
  
• Caffeinated, alcoholic and many carbonated beverages have a diuretic effect and actually increase daily fluid requirements.
  
• If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active.
  
• If you drink alcohol, you should drink at least an equal amount of water.
  
• When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane.
  
• If you live in an arid climate, you should add another two servings per day.
  

How safe is my tap water?

The Natural Resources Defense Council has identified 5 major hazards in our water:

• Pathogens- bacteria and viruses such as cryptosporidium sicken 900,000 people per year and can be fatal to those with weak immune systems.
  
• Trihalomethanes- compounds formed when chlorine reacts with organic substances. NRDC estimates that these chemicals cause more than 10,000 cases of bladder and rectal cancers per year.
  
• Arsenic- The dangers are debated, but 350,000 people may be taking in more than the EPA allows.
  
• Lead- leading to possible neurological problems in children and high blood pressure in adult men.
  
• Radioactive contamination- The EPA stated that 50 million Americans drink radon tainted water.
  

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What are my other choices?

Bottled Water:

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• Several studies have confirmed that some bottled water is not in compliance with US drinking water standards. In a recent study, seventeen of 46 samples, representing of 23 brands, contained viable micro-organisms. Bacteria, including coliforms, were recovered from 12 samples of 8 brands. Yeasts or molds were recovered from seven samples of five brands. Free-living amoebas were isolated from two samples, and fresh-water algae were found in both samples of one brand. Nine of 46 samples, representing 7 of the 23 brands contained coliforms. Sterile contact lenses became contaminated when exposed for 1 minute to two of four brands of bottled water from which micro-organisms were recovered.
  

• A common type of plastic bottle is made with bisphenol-A, also known as BPA. Concerns about tests that may link BPA ingestion with cancer and reproductive damage in some animals and the possibility that BPA could leach out of the plastic bottles and into the liquids they contain has led to bans in some areas on the use of BPA in plastic products intended for children (such as baby bottles) and has prompted some consumers to seek out non-BPA alternatives.
• Bottled water prices vary.

Water filtration at the tap (NSF certified filtration system):

• Saves money making your own clean water.
  
• Does not add to the landfill or add to recycling costs.
  
• Allows personal control over the water quality. An NSF certified system can significantly reduce dissolved lead and volatile organic compounds that may be in your water. The treatment system can also reduce cryptosporidium cysts, which have been recognized as one of the most common causes of waterborne diseases within humans in the U.S. (According to the CDC).

  
  

Children are particularly susceptible to environmental hazards in our daily living. Potentially toxic chemicals show up in our food, as contaminants in air and water, in common household and personal care products, in packaging, and in furniture. It has been estimated that the average home may contain 1,500 compounds that may be weakening our vitality and increasing our health costs. Although children should be the first to be protected from environmental hazards, the truth is they are at the greatest risk for chemical exposures. In order to protect our children’s health as well as our own, we can build a healthier, safer home environment and take simple, everyday steps to minimize chemical exposures from common household and personal care product ingredients. We can become informed consumers and look for safe and effective alternatives to traditional products without sacrificing our children’s long-term health:

• Select home furnishings made from natural fibers.

Select carpets, pads, bedding, and furniture made from wool, cotton, hemp, and wood.

• Avoid wall-to-wall carpeting and choose a powerful vacuum cleaner to help minimize indoor pollution. Use area rugs instead of wall-to-wall carpeting.

• Avoid phthalates. These synthetic, plastic softeners are found in polyvinyl flooring, wall coverings, shower curtains, toys, and even in baby care products and personal care products. Phthalates are of increasing public importance and concern because of potential toxic effects to the developing endocrine and reproductive systems. Infants, toddlers, and young children are uniquely vulnerable to phthalate exposures because of their hand-to-mouth behavior, extensive playing on floors, and undeveloped nervous and reproductive systems. These factors also may help explain why phthalate metabolite concentrations tend to be higher in young children compared to other age groups.

• Avoid BPA found in reusable clear polycarbonate plastic water bottles, baby bottles, and food containers (labeled#7) that may leach BPA into food and drink.

A major study published in 2008 in the Journal of the American Medical Association (JAMA) linked higher urinary BPA levels with higher prevalence of cardiovascular disease, diabetes, and liver enzyme abnormalities.

• Replace chemical-filled household cleaners with natural, safe, multipurpose cleaners that work on a variety of surfaces. The most economical and environmentally friendly are those that are highly concentrated and mixed by the consumer. There is no need to buy water since we have water at our tap. Also, there is less packaging to be recycled or go into the landfill.

• Choose cleaning products from a company committed to product safety, efficacy, and sustainability;
one that offers nontoxic, natural cleaning product
choices that are safe, powerful, green, and smart.

• Look for nontoxic cleaning choices and hypoallergenic products free of harmful fumes, volatile organic compounds, phenol, lye, hydrochloric acid, sulfuric acid, petroleum distillates, ammonia, sodium hydroxide, butyl cellosolve, or formaldehyde. A great nontoxic cleaner has the same pH as the skin and contains naturally derived agents such as corn and coconut-based surfactants.

Let’s be the generation that made the difference.

2. Berries- Berries, such as blueberries, blackberries and cranberries are rich in antioxidants known as anthocyanidins, which have been shown to slow the growth of certain cancers as well improve brain function and support healthy cardiovascular function. A way to maximize your antioxidant protection is to add a nature-based flavonoid supplement, which will provide a broad spectrum of high-power antioxidants and help protect cells from free radical damage.

3. Olive Oil- Common in the Mediterranean diet, this healthy monounsaturated oil helps to promote cardiovascular health and age related cognitive decline. According to the Food and Drug Administration (FDA), consuming about 2 tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet. “Extra Virgin” olive oil is the least processed and contains the highest levels of antioxidants.

4. Whole Grains- a good source of B vitamins, Vitamin E, magnesium, iron and fiber, as well as other valuable antioxidants. Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels and blood pressure. Whole grains have also been found to reduce the risks of many types of cancer. Read labels carefully! Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products. Color is also not an indication of a whole grain. Brown does not necessary mean whole wheat or whole grain! Some brown bread has brown coloring added to achieve the brown color!

5. Tomatoes- Tomatoes contain lycopene (the red pigment), an anti-aging carotenoid, which has the most potent antioxidant activity.
It is clinically shown to support the prostate, cervix, immune system, and the cardiovascular system.
Some researchers have found that lycopene is a powerful inhibitor of lung, breast, and endometrial cancer cells. A complete carotenoid supplement containing alpha carotene, astaxanthin, beta carotene, lycopene , lutein and zeaxanthin is best, especially if you are not eating enough of these red pigmented foods every day to maximize your antioxidant defenses.

6. Nuts- Varieties such as almonds and walnuts contain healthy fats (unsaturated) that promote heart health. Nuts contain fiber, which also helps to lower cholesterol. Fiber is also thought to play in a role in helping to prevent diabetes.

7. Red Grapes- contain resveratrol, a polyphenol (class of compounds found in plants) associated with the “French paradox” of low incidence of heart disease in the French (regularly consuming red wine), despite the notoriously fat-rich foods they eat daily. There is growing evidence that a combination of resveratrol and other potent polyphenols provides improved health benefits due to the synergistic properties of the different polyphenols from different plant sources. To get the most health benefit from red grapes, supplement with a multi-source polyphenol blend that addresses the four key mechanisms of cellular aging.

8. Fish- Provides omega-3 fatty acids, which act as an anti-inflammatory in the body and help to protect against oxidative damage of LDL cholesterol. To get adequate amounts of omega-3 fatty acids daily, supplement with a quality omega-3 complex. Read labels and research for the best omega-3 product. The fish-sourced raw materials should be laboratory tested to ensure that they are free of lead, mercury, arsenic or a variety of pesticide residues. Also, during processing, the omega-3 product should undergo a high vacuum distillation process in order to remove a number of undesirable contaminants, including saturated fats and cholesterol. This process is sometimes referred to as ” molecular” or “short path” distillation, which purifies materials at relatively low temperatures so as not to subject them to thermal degradation.

9. Orange and yellow foods- Contain Lutein and Zeaxanthin, yellow carotenoids found in yellow and green leafy vegetables. These are the only carotenoids that concentrate in the eye, protecting its vulnerable photoreceptors. They are strongly connected to macular health. While lutein helps support a healthy cardiovascular system, zeaxanthin helps maintain a healthy immune system. In order to fill in the micronutrient gaps, a carotenoid supplement containing all six key carotenoids is a good idea.

10. Garlic- Anti-aging effects on the brain have been investigated in animals and cells. When mice were fed garlic extract or S-allyl cysteine (a key compound in both aged and fresh garlic), they increased their learning ability and memory and also lived longer. Growth and branching of brain cells also increased, which shows that garlic could play a role in boosting memory and cognition. If you choose to supplement with garlic, be sure to select a product made from whole garlic cloves which has been processed with a temperature-controlled drying process. The special drying process gently removes moisture from whole garlic, producing a pure powder that retains the natural phytochemical components found in fresh garlic. Additionally, this process controls garlic odor for enhanced consumer acceptance.

The word “breakfast” means to “break” the “fast”. If you eat dinner at 7’o clock and do not eat again until noon the next day, your body is going without any fuel for 17 hours. Breakfast is an energy source, so this extended fasting time can create issues with neurohormonal balance, which impacts many bodily functions including our cognitive processes. Therefore, eating breakfast does more than refuel muscles. It also refuels the brain.

Breakfast is also an important nutrient source. Even though breakfast typically accounts for only15 % of our daily caloric intake, numerous studies have shown that it is the most nutrient dense meal of the day. A study of young adults participating in the Bogalusa Heart study found that a higher percentage of breakfast skippers did not meet two-thirds of the RDA for vitamins and minerals. Their odds of overall nutrient inadequacy were 2 to 5 times higher than those who did eat breakfast.

There are long term impacts of chronic meal skipping. Skipping meals has been associated with everything from decreased energy, decreased metabolic rate, increased preference for fat in the diet, weight gain, decreased strength and performance, decreased bone density, decreased immunity, electrolyte imbalances, mood swings, disrupted metabolism and cognitive function.

When you skip breakfast, you are missing those essential nutrients your body needs throughout the day for so many crucial bodily functions and processes, such as cognitive functions. This is why many studies focus on the importance of breakfast for school age children and teens. Studies have shown that children who eat breakfast pay attention, perform better on problem solving tasks, perform memory tasks better, behave better and get along better with their peers than those who do not eat breakfast.

In addition, skipping breakfast causes problems with the metabolism, which is essential to the operation of all cells in the body as well as weight loss efforts. A lot of people think that when they skip a meal, they are cutting calories.  However, a recent study has shown that skipping meals during the day and eating one big meal at night led to hazardous metabolic changes, such as elevated fasting glucose levels and a poor insulin response. The researchers cautioned that if this pattern continues over a period of time, these two conditions can contribute to the development of diabetes.

However, watch what you eat for breakfast! The typical American breakfast doesn’t offer a lot of healthy choices. Eating carbohydrates and simple sugars for breakfast will raise blood sugar rapidly then can lead to a sharp drop in blood sugar an hour or two later. This is what happens with many of the popular cereals. The ideal breakfast should include carbohydrates for energy, a low fat, heart healthy protein source to help sustain energy and dietary fiber to promote satiety while promoting digestive health and decreasing cholesterol. Dietary sources of carbohydrates include whole grains, breads, cereals and fruits and vegetables. Protein is a linear chain of amino acids, which are essential for growth, development and repair of body tissues as well as making hormones, enzymes, and components of our immune system. Dietary sources include soy, eggs, lean meats, fish and poultry as well as nonfat or low fat dairy products. A fast, yet nutritious breakfast could be a soy protein shake that includes adequate amounts of carbohydrates and fiber.

Not only can skipping breakfast backfire on weight loss plans, but it can also have a negative impact on physical health as well as mental performance and mood. Eating a healthy breakfast affects efforts to watch your weight, eat healthier all day and fuel a busy lifestyle.

We may think of bones as a hard brittle skeleton, but actually our bones are living organs made up of cells and body fluids just like other organs. Bone tissue is constantly being built up and torn down. This process is called remodeling and goes on for our entire life. Between ages 25 and 30, our bones reach their maximum density. Throughout adulthood, this process of building up and tearing down is at a finely tuned balance to maintain bone mass.

We do most of our bone building in adolescence and unfortunately, these are the years that we can develop some bad habits that can endanger our health and our bones, such as not exercising, drinking too much soda and not eating enough dairy and calcium rich foods. In a recent study, published in the Journal of The American Dietetic Association, a 10 year assessment of nutrient intake among 2 to 10 year old American children, 50% of the children studied consumed less than the RDA for calcium. In another recent study, 12% of preschool age children drank an average of 9 ounces of soft drinks or more a day and among all school children surveyed, more than a third of them consumed more than 9 ounces of soda per day. These kids are increasing soda consumption as they grow into adolescence. Almost 25% of adolescents in that survey drank 26 ounces of soft drinks a day. This is very bad news for bone health and not just because the soft drinks are being consumed instead of milk. Soft drinks themselves have a negative impact. Phosphoric acid is used to carbonate beverages and a high phosphorus intake actually leaches calcium from the bones and teeth. So instead of building bone mass during these years, many teens are losing bone mass. We must get out kids to consume at least three servings of calcium rich foods and if possible, eliminate the soda altogether.

As we move into out fifties, sixties and beyond, bone breakdown exceeds formation. Menopause also has an impact on bone loss for women. Estrogen helps protect bones. Therefore, when a woman’s estrogen production drops as perimenopause transitions to menopause, bone loss can be accelerated.

Prevention is definitely the name of the game. Healthy lifestyle choices and key nutrients will ensure our bones have what they need to stay strong. We need to be getting enough calcium. Adults need anywhere from 1000 to 1200mg a day. Post menopausal women should be getting at least 1200mg a day and in some cases, the doctor may recommend 1500 mg a day. Boys and girls ages 9 to 18 and pregnant women need 1300 mg of calcium each and every day. Some foods high in calcium are milk, yogurt, cheese and green vegetables such as broccoli and kale. Soy milk and soy protein that have been fortified with calcium are also great options.

To make sure we are getting enough, it is important to add a calcium supplement. However, not all calcium supplements are created equal, especially where bioavailabilty is concerned. The source of supplemental calcium plus any binding agents used in the tableting process can affect absorption. Also, remember, as we age, the body’s ability to absorb calcium is decreased.

Other key nutrients are needed to strengthen the bone matrix and help with calcium absorption and utilization. Many of the popular bone health products on the market often contain calcium and vitamin D. However, some do not contain the most active form of Vitamin D, known as D3. A calcium supplement with at least 400 to 800 IU of vitamin D per serving and one that provides Vitamin D3, also known cholecalciferol, is best. In addition, most of these products do not have the other nutrients that are necessary for a strong bone matrix. Think of the analogy of bricks and mortar. The bricks are the calcium, but calcium alone is not the answer. What good are the bricks without the mortar, which includes the other key nutrients such as Vitamin D, magnesium, vitamin K, boron, zinc, manganese and copper. Vitamin D is made by the skin while in the sun, but most people do not get enough from the sun. We cannot recommend the sun without sunscreen, which blocks the skin’s ability to make Vitamin D. Magnesium contributes to bone strength by influencing how calcium and phosphorus come together to form strong bones. Vitamin K helps make the protein that attracts calcium to the bone matrix. Boron helps aid bone metabolism. The micronutrients zinc, manganese and copper together act as enzyme cofactors to help speed up metabolic reactions that create collagen, the protein component that makes up bones, teeth and skin.

Diets rich in soy may also offer bone protection. The isoflavones in soy may be responsible for this effect. In fact, several studies have demonstrated a lower incidence of osteoporosis among Asian populations that consume more soy in their diets than compared to Western populations. Also, studies of post menopausal women have shown increased bone density with diets that are rich in soy protein and low in fat. We are talking about 30 to 50 mg of soy isoflavones per day.

In addition, exercise through midlife and into our senior years is very important to help minimize bone loss. The Surgeon General recommends 30 minutes of exercise per day as well as strength training two to three times per week to support and protect bone mass. Strength training or weight bearing exercise triggers our bones to become stronger. Types of weight bearing activities include weight lifting, walking, running, climbing stairs and dancing.

Now is the time to begin strengthening and protecting our bones so they will keep us healthy and moving for a very long time.

Therefore, we really need to pay attention to prevention techniques. Some of these areas of prevention are not something we start on Tuesday and have full immune armor by Thursday. It usually takes a couple of months, but that doesn’t mean not to start just because we are starting late.

1. Good hand washing technique- Frequent hand washing by scrubbing vigorously with cleanser for 15 to 20 seconds and rinsing with water will wash the bacteria or virus off your skin and take care of most of the surface transmission issues. The alcohol based hand sanitizers are antibacterial so they are useless for viruses. They only work for bacteria and only if scrubbing or in contact with the surface for ten or more minutes. Please do not use these hand sanitizers on little kids that will put their hands in their mouths as the high alcohol content is going right into their mouth, which is much worse than whatever bacteria is on their hands. Antibacterial soap products have become increasingly popular over the years, but are no more effective at killing germs than regular soap. In addition, antibacterial soaps may lead to the development of bacteria that are resistant to the products’ antimicrobial agents, making it even more difficult to kill these germs in the future.
2. If you are sick, stay home. 99% of flu is transmitted by touching the surface or person with bodily secretions that are infected and then touching your own eyes, nose or mouth.

3. Hydration- The human body is about 60% water and needs a continued supply to stay hydrated. Water boosts a general response to a viral attack. Sodas and juices are not helpful to hydrate the body. In fact, they are high in sugar, which contributes to dehydration and depletes the body’s mineral stores. Performance is an excellent source of hydration. It has some nutrition to it so it’s not just like water. As there are concerns with bottled water safety and labeling, as well as environmental issues, water filtration and treatment at the tap is best.

4.  Moderate Exercise – Participation in moderate intensity exercise has been shown to contribute to a lowering of the body’s vulnerability to potentially harmful bacteria and viruses. There are several theories why this might be. First, exercise may contribute to ridding the lungs of airborne bacteria and viruses that are linked to common upper respiratory tract infections. Second, the increase in blood flow helps to more quickly circulate antibodies and white blood cells needed to fight infection. In addition, moderate exercise has been shown to reduce the secretion of stress-related hormones though to contribute to the onset of illnesses such as the flu.

5. Sleep- When we don’t get enough sleep, it has a tremendous affect on all of our hormonal systems and regulatory mechanisms in the body. Our cells communicate through hormones so if we interfere with normal circadian rhythms and the cycle of normal hormone peaks and flows, we interfere with normal cellular communication and cellular function. Therefore, our immunity decreases.

6. Choose quality foods. Remember to shop the outside aisles of the grocery store. Processed foods are usually located on the inside of the grocery store and the healthiest foods are typically found on the perimeter. The more processed a food is, the less nutritious it is. A diet high in sugar lowers your immune response by 30%. Quality soy protein is an excellent addition to the diet. One of the most valuable features of the soybean is that it is a complete protein and provides all nine of the essential amino acids. The body requires these daily to produce antibodies and enzymes. Being deficient in even a single amino acid can lower your immunity by 25%. It is essential to use a soy protein that is checked for quality and amino acid content, especially if we want to depend on the soy isolate to provide a guaranteed supply of the nine essential amino acids. Choose lean meats (free-range preferred) and cut back on excessive carbohydrates. Try to eat several servings of fresh fruits and vegetables (organic if possible) each day. It is worth the time and investment to eat right!

7. Nutritional tune up. Since most of us don’t eat enough fresh fruits and vegetables, we should be sure to take a multi vitamin as well as extra vitamin C to get that nutritional insurance. If we choose good, quality supplements, not synthetic, chemically generated versions of a nutrient, we can fill those gaps in our diet and give our body the tools that it needs to mount a good immune response when it is challenged. Quality antioxidants will help to mobilize and form healthy macrophages and white blood cells. A probiotic, such as Optiflora, will improve the integrity of mucus membranes, allowing the immune system to have a higher alert level. A natural interferon booster may help to accelerate the immune response. When the immune system is under attack, this kind of product may help the immune system to identify, mount and activate a faster response.   An herbal supplement with specific immune supporting ingredients like echinacea, black elderberry, larch tree and zinc may also be beneficial. A garlic supplement containing the active antimicrobial properties of allicin is also one of the best natural remedies.

1. Absolutely NO splenda! Yes, it is considered to be a lower amount of sugar, but let’s take a look at it. First of all, only 19 studies were done on it. And, some of those studies actually did show that the thymus gland, one of the hormone-producing glands , shrunk in size. Another thing that I want you to know is that they took 3 oxygen-hydrogen atoms out of that sugar molecule and replaced it with 3 chlorine atoms. That makes it a chloro-carbon and we know that choro-carbons are carcinogenic.
2. Avoid fried foods like French fries. Those are the ugly fats. They are cooked in the polyunsaturated oils and as the heat rises, it actually transforms that fat molecular structure so that it is really not processed in the body the way you want it to be. If our children eat foods that are loaded with this kind of fat, they are adding toxins to the body and may be adversely altering the immune system.
3. No hotdogs or lunch meats with sodium nitrite or nitrate. These are very heavy duty preservatives. Dr David A. Savitz of the University of North Carolina did a study and found that eating hotdogs or processed meat one or more times a week gave an increase in the odds risk ratio of brain tumors and acute lymphocytic leukemia (childhood leukemia) by 2 times. It isn’t worth it. Let’s go buy some organic hotdogs or do some searching around to find some made without sodium nitrite or nitrate.
4. Avoid foods with artificial colors, additives and preservatives. We don’t quite know what these are doing to our children on a cellular level. When we start building blocks upon blocks of insults to the body, we’re really going to get into trouble later on.
   
5. Give Multivitamin, multi mineral supplementation with iron. The US Dept of Agriculture did a survey that showed 82% of our children have insufficient iron levels. From ages 2 to 12 we often see low iron, which is linked to a suppressed immune system and a tendency for more colds and flu. Low vitamin B6, Zinc and vitamins A and C are linked with depressed immunity as well.
   
6. Give a daily probiotic - Optiflora is a probiotic made with a triple encapsulation process and guarantees live delivery of the lactobacillus acidophilus to the small intestine and bifidus to the colon. This will build the immune system and keep undesirable bacteria in check. This will also counter the after effects of an antibiotic when taken 4 hours away from the antibiotic.
   
7. Avoid toxins and chemicals - When the toxic load on the body rises, the immune system has to work harder to identify and detoxify these pollutants, lowering its efficiency. Some toxins and chemicals can even cause abnormalities in cell growth and reproduction. One way to reduce the toxins in your child’s world is to switch to Get Clean non-toxic cleaning and laundry products. According to the World Resources Institute, “Of the 17,000 chemicals that appear in common household products, only 30% have been adequately tested for their negative effects on health; less than 10% have been tested for their effect on the nervous system and nothing is know about the combined effects of these chemicals when mixed within our bodies.”
8. Get Enough Sleep - Sleep is when the body has a chance to repair and recover. Overtime, lack of sufficient sleep can degrade the immune system, and make your child more prone to disease.

For more information on children’s nutrition, or to purchase a quality children’s multivitamin with iron, a probiotic that has guaranteed delivery and non-toxic cleaning and laundry products email mel2urhlth@aol.com or call 336-643-6494.
Originally published in Guilford Woman