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As the days get shorter, it's time to think about how we're going to stay healthy during the winter. Of course, the first priority is a healthy lifestyle: good nutrition, regular exercise, stress levels under control, and enough good quality sleep. However, even when we do all the right things, there are a number of reasons we may still benefit from taking a few well-chosen supplements (please see our newsletter of April-2015). Read on below...
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These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.
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Ramila Padiachy
Doctor of Natural Medicine (DNM)®
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Which Essential Supplements?
Taking supplements is no substitute for a healthy diet. However, doing all we can to eat healthy, whole foods may still not be enough to get all the nutrients we need. Here I suggest a few supplements that I consider to be extremely important to our health, that we're unlikely to get in adequate amounts from other sources.
Vitamin D3
...especially when the sun is weaker during late fall and winter, is an extremely important supplement. As you are probably aware, unlike most vitamins, vitamin D does not come from foods, but exposure to the sun enables the body to make its own vitamin D. Vitamin D affects many aspects of our health, including maintaining a strong immune system. People with low levels of vitamin D are more likely to get the flu. Vitamin D is also important for protection against many other diseases, as well as healthy bones and teeth. Vitamin D improves lung function, contributes to good cardiovascular health, mental functioning, and combats aging. Note: for good absorption, you need to combine vitamin D with calcium, magnesium and vitamin K2. Also, it is fat soluble, so should be taken with meals. (For more detail, please see our newsletter of November-2016.)
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Curcumin
...provides many beneficial effects; for example, it is an effective anti-inflammatory, a natural analgesic, and is clinically proven to be an effective antidepressant. It may also promote brain health, according to a study that has shown it may be effective against Parkinson's disease. In addition, curcumin may help maintain normal heart function.
Curcumin is known for its effectiveness in cancer treatment and prevention. In particular, it has been shown to be effective in treating colorectal cancers, both as an adjuvant to chemotherapy and on its own. Clinical trials are underway using curcumin to treat several other types of cancer.
Omega 3s
...are anti-inflammatory, help lower triglycerides and blood pressure, and may be good for the brain (memory) and the heart. The typical North American diet is high in processed, refined vegetable oils that are high in omega 6 which is inflammatory. Omega 3 supplements help to offset this inflammation. The ability of omega 3 to reduce inflammation may help reduce the risk of arthritis. It can reduce the risk of type 2 diabetes and of several forms of cancer, including breast cancer. Omega 3 is effective in reducing ADHD symptoms in children. It also reduces muscle soreness.
Magnesium
...is a supplement that is often overlooked, but extremely important. It is involved in over 300 biochemical reactions and most people do not get the ideal amount. Among other things, it opens up the arteries, lowers blood pressure, regulates blood sugar, and helps reduce muscle cramps. It boosts the immune system and fights inflammation. It also acts as a laxative, so beware of taking too much!
Probiotics
...are important for maintaining a healthy gut or balanced microbiome - the collection of good bacteria and yeasts that inhabit your digestive system (see our newsletter September-2016). About 80% of our immune system is located in our gut, and up to 95% of serotonin (the neurotransmitter that regulates mood) is produced in our gut. It's clear that a healthy gut is important! Taking a daily probiotic can help balance your microbiome, which improves digestion, promotes a normal bowel pattern and general good health.
A high-quality multivitamin
...will help you cover the basics and include things you might not think of taking separately, such as selenium and folic acid, as well as other B vitamins. Nature's Sunshine offers the extremely high-quality Super Vitamins and Minerals, which I highly recommend.
I hope these essential supplements keep you healthy not just this winter, but all year long!
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References
- Why vitamin D is important to your health. Newsletter, November 2016, volume 8 issue 8
- Mercola J. The many potential health benefits of curcumin. articles.mercola.com/vitamins-supplements/curcumin.aspx Accessed October 29, 2018.
- Fadus MC, Lau C, Bikhchandani J, Lynch HT. Curcumin: an age-old anti-inflammatory and anti-neoplastic agent. Journal of Traditional and Complementary Medicine 2017;7:339-346.
- Rice J. Create a capsule cabinet of essential supplements. March 1, 2017. amazingwellnessmag.com/features/essential-supplements Accessed October 23, 2018.
- Myers A. 4 essential supplements everyone should take. amymyersmd.com/2018/09/4-essential-supplements/ Accessed October 23, 2018.
- Summary of fish oil. examine.com/supplements/fish-oil/ Accessed October 31, 2018
Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.
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