Happy mail

 Yay - that was quick!! 

I placed my order Sunday, and here it is! For most of my supplements,  buy off the shelf or order most from the office where I offer massage and Reiki sessions ... but needed more of the Niacinamide for my joints, and wanted to try a time release formula.

I discovered Niacinamide's use for arthritis this spring, as I was experiencing some pain and stiffness in my right hand, 

New Supplements!

In the 30s and 40s, Dr Kaufman had many of his patients with 'Wear and Tear' arthritis take several thousand milligrams in divided doses throughout the day, and found it to be an excellent control for the pain. It also helped rebuild collagen - often making joint surgery unnecessary! And then, cortisone became available and popular, and of course more lucrative for the industry - the vitamin B-3 in this form is 13c each, for 1000 mg! 

Niacinamide was the first mega-vitamin used for mental health, and is very supportive in that regard as well, especially for struggling teens. It's removed in milling and heat sensitive, so harder to get even in normal amounts from food. 

I take a B vitamin blend from Thorne daily as well, and liquid B-12.

I'm a Virgo, and true to form, have long been interested in health and ways to support that - I had a little book on yoga on HS, and began taking movement classes by the my late 20s  (ballet, and a few years after that, Tai Chi) My dad always had a garden, and we got whole raw milk from the dairy next door.  I continued gardening, eating whole foods, making my own bread and yogurt (still from raw milk), supplemented with vitamins and  minerals from my 20s.

In nature, vitamins A and D naturally occur together, and Cod Liver Oil (which i have to my kids!) is still a great source. This one's Icelandic. 

  In the PNW, we are above the 45th parallel, so most folks find taking a higher dose of D  helpful. Both of A and D support the immune and cardiovascular systems, enhance bone health and calcium metabolism. In one 40s study, toddlers who were low in Vitamin D, and beginning to show signs of rickets, would request spoonfuls of CLO, until the condition was corrected!

Though we're near the ocean, the PNW is a goiter belt, so iodine and seaweed can be very supportive of thyroid health,  metabolism, and immune function. I do eat and love seaweed - and discovered I felt better with supplemental iodine in my 20s! 

Boron is a trace mineral that's also a cofactor for magnesium metabolism, heart health, the parathyroid, is anti-inflammatory, and can prevent bone loss as we age! It supports health of nerves and immune function as well - - what's not to like? 

(I like this talk Dr Jorges Flecher gave to dentists at a conference on oral health on his own discovery of the importance of Boron) In the US, 23% of the population have some form of arthritis, and most of us get 0-3 mg of Boron daily; in areas getting 10-30 mg of dietary Boron daily, the arthritis rate drops to .5 % ! There's less Boron in arthritic joints than in 'normal' joints. 

Resveratol and NAC are new to my regime 

  Resveratol is found in red grapes (one of the reasons drinking Red wine is recommended - and whilst I live in the heart of wine county, I just don't drink much!) It is considered a longevity herb, its use can mimic fasting, and support healthy long life.  Some studies point to consuming it on alternate days - especially on days with higher fat intake, to be most beneficial. It also seems to support the health of our mitochondria, which are key to vitality.

NAC (N Acetyl L Cystine) is an antioxidant which supports health glutathione levels, immune, liver and respiratory function and energy production! It's advised to be sure to drink sufficient water whilst taking this one - 6-8 glasses. I've been having a pinch of sea salt before drinking water, to enhance absorption by the cells! 

Now,  to integrate these into my routine... 

Years ago, I read a lovely tome from our public library which detailed in a few pages each, cutting edge research on individual supplements. At the end of each chapter, the author asked the researcher, 'what supplements do you personally take?' 

Generally: a multi or B complex, vitamins C and E, many also took D and some minerals - and they EACH took whatever they were studying!! 

An MD studying longevity had the longest list of supplements and lifestyle supports like eating whole foods, and exercising daily!' 

I love the easy access lids (I only needed to swap out the Niacinamide top - I keep a few of the extras on hand.

I've recently taken up sprouting again, after seeing info on the enzymes in broccoli sprouts and their anti-carcenogenic effect on cells. I also discovered the Japanese morning exercises (< 10 minutes!) That are a great way to wake up the lymph and begin the day! 

Do you have a favorite supplement and movement routine? I'd love to hear about them!

Nutritional Diva

Several years ago, a favorite blogger referred to me as a "Nutritional Diva" in his response to one of my posts - and it's true that I've been interested in nutrition since my 20s! 
From the writings of Adele Davis, to our simple La Leche League suggestion to eat "a wide variety of food in close to its natural state," (I strive for mostly organic and locally grown!), my Virgo heart has loved exploring research and concepts for optimal nutrition. I strive for a balance of eatng the best I can and using high quality supplements. 

Here is a peek at some of my favorite Minerals:  

As a massage therapist, Magnesium, with its role in muscle relaxation, was on my list of "must have" nutrients early on. While "Maggie" is crucial for between 400 and 800 processes in our bodies, (including hormone balance, muscles, the nervous system and energy production), between 80 and 90% of the population is low in this essential mineral. 
5 mg per pound of "ideal weight" is the suggested daily amount. Dark leafy greens, organically grown,are one of ought richest sources.

Dr Jonathan Wright and cardiologist William Davis frequently remind us of its importance, and of the widespread deficiency of this vital mineral. Modern farming methods and increasing consumption of grains reduce the availability of magnesium for many people. As a cardiologist, Dr Davis found that when his patients stopped eating wheat, which binds minerals including magnesium, their heart health improved dramatically. He has switched his focus from surgery to preventative medicine.

I've made Magnesium Bicarbonate water, using a few Tablespoons Milk of Magnesia in carbonated water for over a year. It's easy to make, palatable and well absorbed. This is the form Dr Davis (author of Wheat Belly and Undoctored) recommends, especially for those prone to migraines. I also take magnesium glycinate, and a dropper of liquid multi mineral supplement.

Bicarbonate and Boron are two co-factors involved in magnesium metabolism. I've written about the importance of boron before here and here.  Over the two years been making and using Boron Water, I've noticed I'm rarely sore after activity or exercise, and less "creaky." 
Arthritic joints are found to have less boron than "normal" joints, and Spas around the world known for Arthritis Cures have boron (and other trace minerals) in their waters. The US intake is 0-3 mg daily. It seems beneficial to get 3mg or more daily. 

Dr Rex Newham, a soil scientist who later trained as a homeopath and osteopath realized that the use of phosphate fertilizer without other amendments resulted in soil deficient in boron, and a subsequent increase in arthritis. He found 6 -8 mg daily generally sufficient, while those with active disease benefited from 9-10 mg. 
Dr Newman also observed native farmers in Fiji, who used traditional farming methods and ate abundant starchy vegetables and fruit had much less arthritis than farmers using phosphate fertilizer and eating more grains (rice). Our extension service recommends dissolving 1 Tablespoon borax in a gallon of water, and using 1 Cup of this solution per plant. They suggest soil testing after the first year. 

Dr Axe wrote this piece on boron, which includes suggested amounts. Boron plays an important role in oral health, and in reducing the risk of gum disease. Dr Flechas video of his talk at an oral health conference offers a great overview of the benefits, and here's another article highlighting some of the research. It's available in 3mg doses, and in trace mineral formulas. A friend who's a naturopath suggests hair analysis is a good way to determine your levels.

Lithium Orotate is a mineral in a supplemental form which I've been intrigued with, and taken off and on for over a decade. The sauna at Breitenbush contains trace amounts of both boron and lithium. and is well known for promoting calm and relaxation.  

I first read this article by Dr Wright, who also speaks about the values obtained by talking small doses of Lithium on his weekly radio show. I learned about the importance of iodine for hormonal function from Dr Wright's column in Prevention Mag in the mid 70s, and have have a fan of this nutritionally oriented MD ever since! Lithium is part of the same group of minerals that include sodium and potassium. 

As Dr Wright remarks that If the only effect of talking small doses of lithium did was to increase grey matter in our brains (something we didn't think was possible in maturity!) it would be awesome! ... 
It does so much more! Lithium reduces aggressive behavior (especially in men) promoting a reduction in homicide and domestic violence, and reduces depression in women.  A client in her 80s confirmed this, saying when her verbally abusive husband took his lithium, he was kinder to her, and if she was taking hers, she could handle it better if he was mean! 
Lithium is protective of the Brain, decreasing erosion, and shrinkage, increasing Neuro transmitters, and protecting against clots! Dr Wright takes 20mg daily, (and recommends 10-20 mg for optimal results) He has also found it very helpful for children whose parents are alcoholics, or have other addictions. 

Iodine is another nutrient we may be low in. Dr Wright mentions iodine on several of his radio broadcasts, and Dr Axe gives an overview here. I've had relief from hormonal woes using Iodine in the 70s, and true to Folk Medicine hero, Dr Jarvis' comments, it "calmed (my) race horse type child!" within two hours whenever he took it! I include kelp in my daily fare, and take iodine periodically. 
Selenium is important for iodine absorption, and both iodine and selenium are low in our Western Oregon soil.

Each of us needs to discover our own balance between choosing food sources and deciding whether to augment withsupplementats.

May you enjoy good health!