Category Archives: Supplements

Post #67 – What is the Minimum Stack of Supplements to Take?

05 Sunday Jun 2022

Posted by in Nutrition, Supplements, wellness

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Probably one of the most common questions I get from my friends and family is:  So, what is the minimum stack of supplements should I take?

In January 2015, I wrote the blog Post #31 – What supplements to take for Optimal Health? There I shared my own regimen at that time, which worked out to a whopping 42 pills every day.

Over the last seven year, I have tweaked this some. Based on my research and experience. Here are the changes, I have made to my regimen over the years, which make it down to 39 pills/capsules daily!

  1. I have upped my daily dose for D3 to 10,000 IU. For most people this may be considered too much D3. But I settled at this dosage based on experimenting with different dosage levels and monitoring my lab blood work.  Over time I found that 10,000 IU gives me optimal value of around 50 for Vitamin D, 25-Hydroxy. Upon recommendation from my wellness doc, Dr. Gonzales, every year, during summer, I take a six-week vacation from D3 supplementation.
  2. I discontinued both Super Miaforte (by Life Extension) and Male Rejuvinator (by Xtendlife) that I was taking for Low T, when I started using 1% testosterone gel for Testosterone Replacement Therapy (TRT). The supplements were quite effective and increased my free T by 50%, but I started TRT since the T levels were still not enough. I also do a six-week vacation from TRT every year to make sure that my body continues to produce testosterone. (Minus 10 capsules)
  3. I have added a new probiotic brand, Purely Optimal Probiotics 60 billion CFU. Now I alternate this probiotic with the RAW probiotic I mentioned in Post #31. This is to maintain further diversity in my gut biome.
  4. Based on the latest research, I changed my B-12 supplement to Cyanocobalamin from Methylcobalamin.  
  5. I have added a new supplement: Beta-nucleotide mononucleotide (NMN) that supports production of NAD+, which is crucial to one of the longevity pathways. The formulation I am taking is by Life Force which also includes Berberine and Spermidine and Lithium. All of these are recommended by David Sinclair through his research on longevity. (3 capsules daily)
  6. Another supplement I have added to my stack is Resveratrol as a defense against cellular aging, also based on longevity research by David Sinclair. The formulation I am taking is by Life Extension also contains Quercetin. (1 capsule daily mixed, contents mixed with fats such as guacamole)
  7. Garlic Extract. To further reduce and maintain my blood pressure in the optimal range, I added garlic extract pills to my regiments. I use Formula 109 Aged Garlick Extract by Kyolic. (2 pills daily)
  8. Phytoceramide. For maintaining youthful looking skin, I added a phytoceramide formulation by Life Extension. (1 pill daily)

So, what is the minimum stack one can start with for general health?

So, there you go.

  1. Supplements to correct any deficiencies: In consultation with your physician, if you find any deficiency in vitamins or minerals, it is important to take that supplement in appropriate quantities to correct that deficiency.
  2. A high-quality multi-vitamin. A high-quality multi-vitamin can make up for any vitamin/minerals short comings in your routine diet. Both Life Extension and Xtend-Life make high quality multi-vitamins that come as basic multi-vitamins as well as versions that include other popular supplements. There are other good brands, you may have to do your own research.
  3. Vitamin D-3. Vitamin D-3 is very essential to a large number of cellular activities. Most of us do not get enough sun exposure. It is very easy to measure Vitamin D, 25-Hydroxy, as part of your routine lab blood work. Adjust dosage of D-3 to achieve optimal value of 40 to 50 or what is recommended by your physician.
  4. Omega-3. Omega-3 deficiency is very common. Both DHA and EPA are sources of Omega-3.  About 1 grams of EPA/DHA per day is the minimum recommended dose for optimal health. To avoid any mercury or heavy metal contamination, I have stopped taking omega-3 supplements from fish. I use algae derived omega-3 supplements.  I have been taking Ultimate Omega by Nordic Naturals.
  5. Vitamin B12. B12 deficiency is quite common, especially among vegans and vegetarians, but also among omnivores.  So, it is important to take B12 for vegans and vegetarians. B12 can also be monitored through routine blood work.  I use 1000 mcg Cyanocobalamin by frunutta daily sublingually, i.e., under the tongue. This dosage is for someone over 65 years of age. For younger folks, the dosage can be as little as 250 mcg (under 50 years) or 500 mcg (between 50 and 65 years). You may check out research summaries on B12 at NutritionFacts.org.

From my research and experience, that will be the minimum stack I think most people should take for general health. Of course, this is not a medical advice, and you should check with a medical doctor about your specific situation and especially if you have any medical issues.

Bottom Line:

From my research and experience, the minimum stack I think most people can start with for general health is:  

  1. Supplements to correct any deficiencies
  2. A high-quality multi-vitamin
  3. Vitamin D-3
  4. Omega-3
  5. Vitamin B12

Of course, this is not a medical advice, and you should check with a medical doctor about your specific situation and especially if you any have medical issues.

 What are your thoughts on this subject?

Would love to hear from you and learn from you.

Please click on Comment to leave your comments or question so others can benefit from your input.

Post #59 – What are our lifestyle choices for maximizing health and lifespan?

11 Sunday Feb 2018

Posted by in Life-Span, Living to 120, meditation, Mental Health, Nutrition, Optimal Exercise, Optimal Health, Optimal Nutrition, Puposely Living, Quality of Life, Stress, Supplements, TM, Uncategorized, Vitality, wellness, Yoga

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Lifestyle Choices for Maximizing Health and Lifespan

Unless you have been living under a rock on an isolated island, I am sure you have heard that lifestyle choices have big impact on both your health and how long you live.

Living longer means not dying sooner.  And, to not die sooner, you must take actions that eliminate the various ways one dies.

Living healthy, means taking actions to prevent all the ways one loses their abilities to enjoy day-to-day activities of life. Or, at least postpone the time as far into the future as possible before developing disabilities.

In both case, i.e., living longer and living healthy, lifestyle choices play crucial roles. But what are these life choices, besides the ones you hear all the time:  Eat Better and Exercise.

When I started to systematically pursue this topic of living optimal lifespan possible (my goal being 120 years), with optimal health span (my goal being no disabilities), I started enumerating all areas of life in which one can take some action to make this impact.

Of course, not everything is in our control. We did not come to this earth with guarantees. Unforeseen, random event, or events that are not in our control can ruin all our goals and plans. But the objective is to not let the possibility of events not in our control prevent us from taking actions that are indeed in our control.

So, here are all 13 dimensions of lifestyle that I have discovered so far that impact health span and life span. Each subject is a very extensive topic by itself.  I just very briefly summarize my personal take on these and may be an example of how I am attempting to address them in my lifestyle and where you can read about further in these blog posts.

1. Benchmarking Health: Knowing where you are is where I believe it has to all start. You go to doctor’s office and they take your physical measurements (height, weight), you vitals (pulse, blood pressure), order some measurements from the lab and then compare those with what should be “normal” for you. In Post #7 – Can biomarkers help in the quest for vitality and longevity?, I discuss the various measurements you can use as biomarkers for health. These days I measure:

Daily: Weight, waist, fat near navel and thigh, BP, SPO2, pulse, my over-all subjective state of my physical, emotional and mental health

Weekly: pH, Nitric Oxide, fasting glucose

Quarterly: Bloodwork through my primary physician – CBC (complete blood count), typical chemistry panel, Lipids (Cholesterol total, HDL, LDL, VLDL, Triglysrides), TSH, T3, T4 (Thyroid hormones), Male Hormones (Total and Free Testosterone, Estrogen, LH, FSH), Hydroxy-D, fasting glucose, A1c, PSA (for prostrate tumor screening), CRP, (for inflammation), Homocysteine (for heart condition)

Annually or Biennially: Telomere Measurements (DNA strands that dictate how long cells live), X-Rays of joints if I suspect arthritis etc., Ultrasound Study of Carotid and Aorta arteries, MRI’s to detect any tumors, eye-exam, hearing test, EKG.

Every 5 years: Colonoscopy, Stress-test.    

2.  Nutrition – That is everything that crosses our lips, what we eat or drink. I discussed the topic of nutrition in a series of eight blog posts on this subject of Optimal Nutrition, Posts #22 through #29.  additionally, Post #15, #31 and #32 discuss the topic of how and when to complement the nutrition with supplements.

 3. Exercise – Exercise is indispensable for building and maintaining muscle strength, flexibility, balance, endurance. There is also abundant proof that it helps with the metabolism, overall health and health of specific organs. I discussed this topic of exercise in blog post #30 – How much and what type of exercise do you need for optimal health?

 4. Maintaining Musco-skelatal Integrity: Pains in the back, knees, hips, shoulder, wrists and other various joints creep up. We may think that these pains just come out of nowhere. After all, we often notice that “yesterday it did not hurt and today it hurts”. So, it got be a random event. Right?

Reality is that unless there was a trauma caused by an accident, most of these are the result of repetitive movement in un-aligned joints. The underlying cause could be neglect of the muscles, ligaments and tendons surrounding joints or prolonged asymmetrical movements, e.g., always carrying a bag on the same shoulder, or playing games such tennis or golf that inherently require asymmetrical movement.

Yoga, myofascial massages, Rolfing, rolling with foam rollers, visiting a chiropractor for body alignment, weight bearing exercises for join strengths, e-cise routines designed by Pete Egoscue are methods I have learned for maintaining musco-skeletal integrity.  I discuss some of these in Post #30 – How much and what type of exercise do you need for optimal health? And Post #49 – What is the role of massage therapy in Optimal Health? Also, I discuss how you can use foam rolling for body alignment in Post #39 – Ever heard of foam rolling.

5. Maintaining Optimal Dental Health: Good dental health not only impacts quality of your life, it can also impact how long you live.

The American Heart Association published a Statement in April 2012 supporting an association between gum disease and heart disease. The article noted that current scientific data do not indicate if regular brushing and flossing or treatment of gum disease will decrease the incidence, rate or severity of the narrowing of the arteries (called atherosclerosis) that can lead to heart attacks and strokes. However, many studies show an as-yet-unexplained association between gum disease and several serious health conditions, including heart disease, even after adjusting for common risk factors.

You may also have seen health and lifestyle surveys used for estimating life-expectancy that want to know if you floss daily. If you do the models give you credit for an extra 2 to 4 years of life.

In Post #47 – What does optimal dental health look like and how to achieve it?, I discuss this topic in greater detail.

 6. Maintaining Mind-body Connection: Our mind and body are inherently connected. Maintaining the connection between the two is essential for optimal health. Yoga, Tai Chi, Qigong, are some ways to develop and maintain mind-body connection.  I have very limited experience with Tai Chi and Qigong. I do, however, perform Yoga as part of my lifestyle.  In Post #11 – My first year of experience with Bikram Yoga, Post #12 – My second year of experience with Bikram Yoga, I describe how I incorporated Bikram Yoga into my lifestyle.

 7. Enhancing and Maintaining Brain: If we lose vitality of the brain, the quality of life suffers dramatically. Alzheimer and other forms of Dementia can often be very painful way of living. Evidence is mounting that for optimal brain health, we must keep the brain stimulated with right activities. All my life, I have been very focused on left brain type of activities. As I was turning 60, I decided to do something about it and started taking piano lessons to stimulate my right brain and prevent any premature aging of the brain. I discuss the activities for maintaining optimal health in Post #57 – Optimal Mental Health – what is it and how to achieve it?

 8. Stress Management: Stress is a root cause of many diseases. We have all experienced how stress can bring about disturbances in the digestive systems, back pain, high blood pressures, even heart attacks and strokes. Yoga and Meditation are two of the ways to manage stress. Perspective management is another powerful method. I got initiated in Transcendental Meditation over 30 years ago and I have been doing TM ever since with good benefits. I tackle the subject in Post #16 – What is stress really and why is it bad for longevity and health and Post #17 – Is meditation an effective antidote to stress.

9. Adequate Sleep: There is more and more evidence every day that inadequate sleep can cause all sorts of ailments. 7 to 9 hours of restful sleep is considered optimal. All my life, I thought the object of the game was to get away with as little a sleep as possible. Sleeping more than 6 hours every night is still a challenge for me. Although I am working on it to extend sleeping hours during the week and may be do some catch up sleeping during the weekends. Maybe I will tackle this topic in a future post. In Post #61 – How much sleep do we need? – I discuss the latest in sleep research.

10. Social Engagement: World-wide Study of Blue Zones, i.e., geographical areas where longest living people are clustered, showed a very surprising factor that contributed to long healthy life of people living there. Researchers found that people in Blue Zones are socially very engaged. Centenarians in these areas are engaged with tight knit groups of friends and family. So, the conclusion is that social engagement is an important factor in living longer and healthier.

 11. Purposeful Living: It is well known that death rates spike after the holidays and after major life events. Researchers deduce from studies of such phenomena that people live only as long as they find life meaningful.

Of course, it needs an ongoing effort to figure out what one can derive meaning from. One may find meaning in raising kids or grand kids, contributions to society, being the best spouse one can be or from “slaying some dragon”. Some people find meaning in their faith and service to God. Others find meaning in being of service to mankind or their fellow human beings. Yet others can find meaning in their job or career.

Viktor Frankel in his book: Man’s Search for Meaning, explores this topic beautifully. 

12. Make Full-use of All Modalities of Medical Care: Modern medicine has developed amazing and miraculous treatments. By making use of the modern medicine one can live much healthier and much longer.  In general, the earlier you are able to catch a disease and the sooner you start treatment, better your chances are of a cure or at least minimizing the damage. Mantra for modern medicine is “early detection, early cure”

 Alternative schools of medicine, such as Ayurvedic, Homeopathy, Aquapuncture, Naturopathy, offer valid means for preventative care and whole-person healing.  Leveraging these modalities of medical care as appropriate can offer means for optimal healing and living. Here the rule is the age old wisdom: An ounce of prevention is better than a pound of cure.

I was even able to eliminate my severe seasonal allergies by working with doctors of Naturopathy and thus was able to totally change the vector of my health as I discuss in Post #8 – So, did I you tell you the story of my allergies. Also strengthening your immune system can have major consequences on how your body deals with diseases as I discuss in a series of Posts #51 – 54 – How to Optimize Your Immune System – Part I through Part IV

13. Making use of Genetics Science: There is of course the truth of genetics. Genes do play a role in how long we will live and what diseases we may have the tendencies to develop. Over the last few years, however, scientists are finding that inherited genes often do not determine your destiny, it is the lifestyle that can either turn those genes on or off. This is the exciting field of epigenetics.

 Studies from the filed of epigenetics do  give us opportunities to leverage genes.  Through genome mapping, we can find out what might be our tendencies and to what aspects of our life, therefore, we should pay particular attention. Over the last few years, I have gotten my telomeres measured – these are tips at the ends of genes that are considered to act like our lifespan clocks.  I discussed this in Post #50 – How to optimize your health by maximizing your telomeres. More recently, I have sent for genetic testing to be able to receive personalized genetics bases lifestyle coaching. I will share results of that experiences in a future post.

The percent of role of genes that we cannot do anything about is constantly shrinking all the time. Now it is believed that only between 5% to 15% of lifespan and health span is determined by genes that we have no control over.

Bottomline:

In summary, researchers have shown again and again that health span and life span depend upon one’s lifestyle choices. A holistic look at lifestyle choices means many different and distinct areas of life.

I shared my take on these dimension of lifestyle and some of my experience. Also, gave references to where you can find more information, whenever, I have already discussed that topic in more detail in my blog posts.

  1. Benchmarking Health
  2. Nutrition
  3. Exercise
  4. Maintaining Musco-skelatal Integrity
  5. Maintaining Optimal Dental Health
  6. Maintaining Mind-body Connection
  7. Enhancing and Maintaining Brain
  8. Stress Management
  9. Adequate Sleep
  10. Social Engagement
  11. Purposeful Living
  12. Making full-use of all modalities of medical care
  13. Making use of Genetics Science

What do you think?

Do you think there some other dimension of lifestyle that I did not address here that is also important?

I would love to hear from you and learn from you.

Please click on Comment to leave your comments or question so others can benefit from your input. 

 

Post #58 – One Stop Shop to Find Information About Optimal Nutrition

14 Friday Jul 2017

Posted by in Living to 120, Nutrition, Optimal Health, Optimal Nutrition, Reversing Chronic Diseases, Supplements, Uncategorized, wellness

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It has been a few months since I last wrote a blog post. It seemed like I ran out of material to write about.

As you know, the purpose of these posts is to share only information 1) that is based on research and is not a merely hearsay, 2) that I have personal experience with, and 3) that I feel contribute towards a goal of living the longest with optimal health.

For a while I had plenty of such information that fit the scope of this blog. And, then I hit the wall.

About a year and a half ago, I found a source that has troves of nutritional information for optimal health. This information is available in videos and text form – all for FREE.

Using this information, I have been further optimizing my own lifestyle. And, it has already showing further improvements in my bio-markers.

The source is:  www.NutritionFacts.org  

This site is a labor of love for Michael Greger M.D. FACLM.  He seems to be on a personal crusade to share this knowledge and information. He and his staff of volunteers comb through over 20,000 research papers on nutritional studies published every year. They summarize this information in few minutes long byte-sized chunks and even as annual summaries, which last about an hour.

You can even subscribe to their site and you will receive a tip every day in your email.  I actually look forward to these emails. That way I can learn over time and don’t take in more than I can digest.

I got introduced to Dr. Greger’s work by reading his book: How Not to Die.

Gregor book

Some startling things I learned from this site:

  1. How you can reverse your diabetes by changing what you eat.
  2. How you can shrink you prostrates by adding certain fruits to your diet.
  3. How you can reduce blood pressure with certain plant based foods.

And, for every claim, he gives his rationale based on specific research studies and papers that you can further read up yourself, if you wish.

MY LIFE STYLE CHANGES

Here are some things I have already incorporated in my lifestyle, as a result of the research information I learned from Dr. Greger:

  1. I am now working on replacing, whenever possible, to get as many micro-nutrients as possible using whole foods rather than supplements.
  2. I started adding one tablespoon of freshly ground Flax Seeds and a quarter teaspoon of Turmeric in my shakes every morning. As you will see from the research, flax seeds and turmeric are effective for a whole bunch of issues, e.g., blood pressure, diabetes, inflammation.
  3. I started adding one table spoon of Apple Cider Vinegar in my salads at lunch to lower my blood sugar resulting from food at lunch, which tends to be my heaviest meal.
  4. I have been eating 2 to 4 pieces of Brazil Nuts as snack every night to further lower my LDL Cholesterol.
  5. I am now more conscious of making sure that I add Cruciferous Vegetables in my salads to boost my anti-oxidants.
  6. I have started sprinkling pomegranates seeds on my oat meal for my prostrate health.

RESULTS SO FAR

I have been quite pleased with the results of these changes so far. Here are a few:

  1. My most recent blood-work on 7/7/2017 shows, an Hemoglobin A1C of 5.4%! It was 5.5% three months ago.  My A1C was stuck at or above 5.8% for the last three years, ever since I have been measuring it.  Ever since then, I have been working on getting it out of the pre-diabetes range, considered to be over 5.6%.
  2. All my inflammation markers, CRP, Homocysteine, WBC are all trending down.
  3. LDL and Triglycerides are 86 and 57 in the latest blood-work – without any meds. These are on the low end of where they ever been.
  4. My blood pressure measured on my last doctor’s visit was 108/70! As I have mentioned in previous posts, I have working on reducing my BP.

Bottom Line:

I highly recommend that you checkout www.NutrtionFacts.org.  An evidence-based nutrition advice that is labor of love of Dr. Michael Greger. You can search for a specific topic, browse the site in general for useful information and/or subscribe to the daily email.

This site has become a go-to site for me for all things nutritional for Optimal Health. I have found the information is research-based, concise, well-presented and at-times with profound implications.

Most of the time, information is very actionable.

 

What are your thoughts on this subject?

Would love to hear from you and learn from you.

Please click on Comment to leave your comments or question so others can benefit from your input.

 

 

Post #52 – How to Optimize Your Immune System? –  Part II  – With Nutrition

24 Sunday Apr 2016

Posted by in Living to 120, Nutrition, Optimal Health, Optimal Nutrition, Supplements, Uncategorized, wellness

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In Post #51, I discussed some basic terminology of the immune systems, how immune system works, and what kinds of issues happen when it does not work. In this post the focus is what we can do to keep our immune system healthy and working as designed.

So, what can we do to optimize our immune system?

Things that are in our control to enhance our immunity and make sure that the immune system does not go haywire are the ones that you have heard about gazillions of time by now and are probably tired of hearing about: Nutrition, Exercise and Lifestyle.

Each one is a topic in itself.  In this post, let’s tackle nutrition.

Immune systems and nutrition

As Prof. Chris D’Adamo, Director of Research at Center of Integrative Medicine at University of Maryland School of Medicine, recently gave a talk summarizing research on different foods are known to have immunity enhancing properties. Lot of the content that follows is from his talk.

Mushrooms –  Over 5,000 different types of mushrooms exist in nature many of which are used in traditional medical systems.

In Shitake mushrooms Polysaccharides alpha-Glucans enhance immune system by enhancing the macrophage activity. Shitake mushrooms have been shown in research to have antibacterial, anti-fungal, anti-viral effects. They have also been shown to offer defense against influenza virus and useful in cancer therapy.

Maitake mushrooms enhance immune activity.  While White Button mushrooms have been shown to regulate immune activity, both up and down as needed and useful against breast and prostate cancers. So, eating a variety of mushrooms can enhance and regulate the immune system. 

Cooking mushrooms is better since many contain hyrozines, a carcinogen that is deactivated by heat.

As a practical tip, just wipe mushrooms clean and not  wash in water  since mushrooms are porous and soaking may make them soggy.

If you are not the mushroom eating type, mushroom extracts are as also available that blend different varieties of mushrooms. Here are some:

Mushroom extract

Allium Vegetables –  Garlic, Onions, scallions, shallots, chives, leeks,etc.

The Allium genus includes approximately 500 species that include garlic, onion, leeks, chives, scallions which are used all over the world in different delicacies. Some allium vegetables have been employed for millenia in the traditional medical practice to treat cardiovascular diseases.  These vegetables have been shown to have applications as antimicrobial, antithrombotic, antitumor, hypolipidaemic, antiarthritic and hypoglycemic agents.

In recent years, extensive research has focused on the anticarcinogenic potential of allium vegetables and their constituents, viz., allylsulfides and flavonoids (particularly quercetin which is present abundantly in onion). Epidemiological studies have shown that higher intake of allium products is associated with reduced risk of several types of cancers. These epidemiological findings are well correlated with laboratory investigations. Organosulfur compounds present in Allium vegetables, are considered to be responsible for the beneficial effects of these herbs.

To maximize health benefits of garlic crushing or chopping garlic bulb is important since it converts sulfur compound alliin to more bioactive allicin. It is also important to leave crushed/chopped garlic for serveral minutes before cooking for enhanced activity of allinase enzymes.

And, to maximize health benefits of onions, don’t overpeel.  Flavonoid content is highest in the outermost layers.

Probiotics or Fermented Foods

Bacteria in the gut, aka Gut Biota, continues to be one of the most exciting topic in health and wellness research. Gut biota and therefore probiotics play a huge role in immunity. Some believe as much as 50% of the immunity is in the gut.  Probiotics are defined as any live microorganisms that confer health benefits.

Foods fermented with “probiotic” bacteria or yeast are therefore very important to any diet to enhance immunity.  In traditional diets, common fermented foods are:

  • Miso and natto – fermented beans/grains usually soy
  • Kimchi – fermetend cabbage, radhishes, etc.
  • Kambuch – fermented tea
  • Yogurt, lassi, kefir – fermented dairy
  • Sauerkraut – fermented cabbage
  • Ogi – fermented grains

If not chosen carefully, any of these foods can be used in a way that turns them into junk food.  For example, in the US, we have taken healthful yogurt and turned it into a junk food by adding sugar and other additives.  To figure out what yogurt to buy, check out website  http://cornucopia.org/yogurt-scorecard/.   Out of 130 yogurts, the site lists Activa, Yoplait and Dannon as numbers 124, 126, and 129.

 Sugar in yoplait

If you choose to add a probiotic as a supplement, you may also need to do some research.  You will need to look into what genus, species and strains of bacteria a product contains. It is important that the supplement is shipped on ice, since probiotics diet if exposed to high temperatures. Following brands do ship their products on ice:

Probiotics

Other Supplements for Enhancing Immunity

Zinc is essential to immune function.  There is over 30 years of research that shows that Zinc reduces duration, severity and incidence of common cold.  You do need to take zinc within 24 hours of symptom onset for best effect.

Vitamin C is also essential for immune function.  Research has shown that vitamin c prevents common cold and reduces duration of cold symptoms among people who exercise regularly.

Elderberry is a dark-colored berry high in anthcyannis. It is shown to relieve flu symptoms and inhibit bronchitis virus replication.

Oregano oil has very strong antimicrobial properties.  It has very strong taste and can burn in contact with skin. So, it is taken in capsules or a few drops in water. Also, being antimicrobial it is not useful to take it at the same time you are taking probiotic or eating fermented foods.

An acute prevention/treatment plan for a cold or flu

With all this knowledge, Prof D’Adamo shared how he attacks with nutrition cold or flu if he sees it coming. As soon as possible after exposure or symptoms begin…

  • 1 gram of vitamin C every 1-2 hours
  • 1 full dropper oregano oil in water in morning (with food)
  • 2 Sambucol/Sambucus tablets morning & night (with food)
  • 50 mg zinc tablet morning & night (with food)
  • 2 mushroom extract capsules (New Chapter/Stamets morning & night
  • 100 billion CFU probiotics (Natren) with yogurt before bed
  • Drink water throughout day!!!

He is a pretty big guy.  So smaller people might need less, bigger people may need more or bigger doses.

Bottom Line

To optimize immune systems, the following should be part of diet or as supplements:

  • Variety of mushrooms
  • Allium vegetables – used properly
  • Fermented foods or probiotics

It is useful to have a personal plan and kit ready for attacking common colds and flu by boosting your immune system, as soon as you see it coming.  Research shows that you can prevent and reduce severity and/or duration. Zinc, Vitamin C, elderberry extract, probiotics, mushroom extract, oregano oil and plenty of water are past folklore and are now part of evidence-based medicine.

 

What are your thoughts on this subject?

Would love to hear from you and learn from you.

Please click on Comment to leave your comments or question so others can benefit from your input.

 

Post #48 – Is cancer preventable through optimal healthy living?

10 Sunday Jan 2016

Posted by in Causes of Death, Ideal Body Weight, Living to 120, Nutrition, Optimal Exercise, Optimal Health, Optimal Nutrition, Supplements, Uncategorized, Vitality, wellness

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My wife Kimberly was telling me the other day that 2015 has been quite a remarkable year in that we had several cancer episodes among our friends and families.  Even a couple of them died.

So, that got me thinking… is cancer preventable through optimal healthy living?

What is cancer anyways?

According National Institute of Health (NIH), National Cancer Institute (NCI) website www.cancer.gov, cancer is the name given to a collection of related diseases. In all types of cancer, some of the body’s cells begin to divide without stopping and spread into surrounding tissues.

Cancer can start almost anywhere in the human body, which is made up of trillions of cells. Normally, human cells grow and divide to form new cells as the body needs them. When cells grow old or become damaged, they die, and new cells take their place.

When cancer develops, however, this orderly process breaks down. As cells become more and more abnormal, old or damaged cells survive when they should die, and new cells form when they are not needed. These extra cells can divide without stopping and may form growths called tumors.

Many cancers form solid tumors, which are masses of tissue. Cancers of the blood, such as leukemias, generally do not form solid tumors.

Cancerous tumors are malignant, which means they can spread into, or invade, nearby tissues. In addition, as these tumors grow, some cancer cells can break off and travel to distant places in the body through the blood or the lymph system and form new tumors far from the original tumor.

A cancer that has spread from the place where it first started to another place in the body is called metastatic cancer. Under a microscope, metastatic cancer cells generally look the same as cells of the original cancer.

How does cancer arise?

Cancer is a genetic disease—that is, it is caused by changes to genes that control the way our cells function, especially how they grow and divide. Three main types of genes may be involved—proto-oncogenes or genes involved in normal cell growth, tumor suppressor genes, and DNA repair genes. These changes are sometimes called “drivers” of cancer.

Genetic changes that cause cancer can be inherited from our parents. They can also arise during a person’s lifetime as a result of errors that occur as cells divide or because of damage to DNA caused by certain environmental exposures. Cancer-causing environmental exposures include substances, such as the chemicals in tobacco smoke, and radiation, such as ultraviolet rays from the sun. (Our Cancer Causes and Risk Factors page has more information.)

Inherited genetic mutations play a major role in about 5 to 10 percent of all cancers. Researchers have associated mutations in specific genes with more than 50 hereditary cancer syndromes, which are disorders that may predispose individuals to developing certain cancers.

How to prevent cancer?

So, now finally getting to the topic we started with – how to prevent cancer. Here are the four major ways to help prevent cancer:

  1. Avoid or control things known to cause cancer.
  2. Changes in diet and lifestyle.
  3. Finding precancerous conditions early. Precancerous conditions are conditions that may become cancer.
  4. Chemoprevention (medicines to treat a precancerous condition or to keep cancer from starting).

Let us take these items one at a time.

  1. Avoid or control things known to cause cancer.

Factors that are known to increase the risk of cancer:

  • Cigarette Smoking and Tobacco Use
  • Infections: HPV, Hepatitis B and C, Espstein-Barr virus, Helcobater pylori
  • Radiation: Ultraviolet sunlight, medical radiation, radon gas in homes
  • Immunosuppressive Medicines
  1. Changes in diet and lifestyle

Factors that may affect the risk of cancer:

  • Diet
  • Alcohol
  • Physical Activity
  • Obesity
  • Environmental Risk Factors: second hand smoke, asbestos, air pollution, pesticides, arsenic in drinking ware

Diet is anything we put in our mouths on a regular basis.

Diet is always a controversial subject. Media loves to talk about any new tidbit that comes out through research regarding diet.

Some studies show that fruits and non-starchy vegetables may protect against cancers of the mouth, esophagus, and stomach. Fruits may also protect against lung cancer.

Some studies have shown that a diet high in fat, proteins, calories, and red meat increases the risk of colorectal cancer, but other studies have not shown this.

It is not known if a diet low in fat and high in fiber, fruits, and vegetables lowers the risk of colorectal cancer.

According to American Cancer Society website www.cancer.org, here are the dietary guidelines to prevent cancer:

  • Be as lean as possible throughout life without being underweight.
  • Avoid excess weight gain at all ages. For those who are overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.
  • Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
  • Limit how much processed meat and red meat you eat.
  • Eat at least 2½ cups of vegetables and fruits each day.
  • Choose whole grains instead of refined grain products.
  • Avoid alcohol or drink no more than 1 drink per day for women or 2 per day for men.

T. Colin Campbell, PhD distills his 30 years of research on cancer and diet in “The China Study”. He concludes that a vegan diet minimizes the risk of all types of cancers as well as many other types of health risks.

For Physical Activity, American Cancer Society recommendation is for cancer prevention:

  • Exercise:
    • Adults: Get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week.
    • Children and teens: Get at least 1 hour of moderate or vigorous intensity activity each day, with vigorous activity on at least 3 days each week.
  • Limit sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment.

Doing some physical activity above usual activities, no matter what one’s level of activity, can have many health benefits.

  1. Finding cancer or precancerous conditions early. Precancerous conditions are conditions that may become cancer.

Then there is the matter of “early detection and early cure.”

Cancer is a group of diseases that can cause almost any sign or symptom. The signs and symptoms will depend on where the cancer is, how big it is, and how much it affects the organs or tissues. If a cancer has spread (metastasized), signs or symptoms may appear in different parts of the body.

 Treatments work best when cancer is found early – while it’s still small and is less likely to have spread to other parts of the body. This often means a better chance for a cure, especially if the cancer can be removed with surgery.

A good example of the importance of finding cancer early is melanoma skin cancer. It can be easy to remove if it has not grown deep into the skin. The 5-year survival rate (percentage of people who live at least 5 years after diagnosis) at this early stage is around 98%. Once melanoma has spread to other parts of the body, the 5-year survival rate drops to about 16%.

Some symptoms, such as tiredness or coughing, are more likely caused by something other than cancer. Symptoms can seem unimportant, especially if there’s a clear cause or the problem only lasts a short time. In the same way, a person may reason that a symptom like a breast lump is probably a cyst that will go away by itself. But no symptom should be ignored or overlooked, especially if it has lasted a long time or is getting worse.

Most likely, symptoms are not caused by cancer, but it’s important to have them checked out, just in case. If cancer is not the cause, a doctor can help figure out what the cause is and treat it, if needed.

These days it is not that difficult to get one’s genome mapped and find out any cancer syndromes that might be present and actively take the necessary preventative actions.

The American Cancer Society recommends these cancer screening guidelines for early detection of cancer  for most adults. Screening tests are used to find cancer before a person has any symptoms.

  1. Chemoprevention (medicines to treat a precancerous condition or to keep cancer from starting).

Chemoprevention is the use of substances to lower the risk of cancer, or keep it from recurring. The substances may be natural or made in the laboratory. Some chemopreventive agents are tested in people who are at high risk for a certain type of cancer. The risk may be because of a precancerous condition, family history, or lifestyle factors.

Some chemoprevention studies have shown good results. For example, selective estrogen receptor modulators (SERMS) such as tamoxifen or raloxifene have been shown to reduce the risk of breast cancer in women at high risk. Finasteride and dutasteride have been shown to reduce the risk of prostate cancer.

Bottomline

Cancer is a genetic disease that may be the result of either mutated inherited genes or the ones occur later due to health, lifestyle and environment issues.  Only about 5 to 10% of the risk of cancer is due to mutated inherited genes.

Yes, healthy lifestyle choices we have been discussing in other blog posts do lead to decreasing the chances of cancer.  To minimize the risk of cancer:

  1. Be of Lean weight
  2. Eat clean with lots of fruits and vegetables and only sparing amount of white meats
  3. Avoid the use of alcohol or tobacco
  4. Avoid second-hand smoke, pesticides and other environmental carcinogens
  5. Stay active and exercise
  6. Get regular checkups and screening tests
  7. In case of any signs or symptoms, get a quick check up to rule out any cancerous or precancerous condition.

 

Your thoughts on this subject?

Would love to hear, learn and share information.

If possible, please do leave comment in the blog itself, so others can share and learn.

#45 – Does Testosterone Replacement Therapy Increase Your Chances of Heart Attack?

01 Sunday Nov 2015

Posted by in Aging, Optimal Health, Supplements

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Ever since I learned about testosterone and Testosterone replacement therapy (TRT) and had personal experience I have looked for opportunities to publicize this.

On September 7, 2015, I published on this blog post #43: What is the role of Testosterone Replacement Therapy for Optimal Health? There I discussed the downside and upside of undergoing TRT  for men.

Well, at least two men that I know of, inspired by these conversations and the blog post went to their doctors, got their testosterone (T) levels checked and found that their clinical conditions were correlated with the very low T levels.  However, on both cases their doctors told them they would not recommend TRT since it would increase their chances of heart attack.

When I learned of this, I decided to research this notion of increased chances of heart attack with TRT and hence this blog post.

An article was published in Journal of American Medical Association September 2013 issue: Vigen R, O’Donnell CI, Barón AE, et al. Association of testosterone therapy with mortality, myocardial infarction, and stroke in men with low testosterone levels. JAMA. 2013;310(17):1829-36.  The conclusion of the research was:

“Among a cohort of men in the VA health care system who underwent coronary angiography and had a low serum testosterone level, the use of testosterone therapy was associated with increased risk of adverse outcomes. These findings may inform the discussion about the potential risks of testosterone therapy.”

Basically, they looked at the historical patient data on the computers (not patient charts) for those who had heart health issues (they had undergone angiography) and had low-T.  Researchers then compared the mortality results of those who had undergone TRT against those who had not.  Based on their statistical analysis of this data, they presented the above conclusion.

Media picked up this story and ran with it. Of course, adding all kinds of media color on these results. If you Google the title of this article, you will see many media stories.

And, of course, medical malpractice lawyers picked up the story and started to put together class action law suits against doctors and practices.

Prospect of the Malpractice law suits will scare the dickens out of any doctor, who is not expert in TRT.  No wonder, the two men that I referred to above got the response they got from their doctors.

Of course, you know that there are at least three sides to every story. So, here are the three sides of this story.

RESPONSE FROM FDA

Here is the most recent word from the FDA on this topic as a result of the study and the various Advisory Committee Meetings (See http://www.fda.gov/drugs/drugsafety/ucm436259.htm for full text):

“Testosterone is FDA-approved as replacement therapy only for men who have low testosterone levels due to disorders of the testicles, pituitary gland, or brain that cause a condition called hypogonadism. Examples of these disorders include failure of the testicles to produce testosterone because of genetic problems, or damage from chemotherapy or infection. However, FDA has become aware that testosterone is being used extensively in attempts to relieve symptoms in men who have low testosterone for no apparent reason other than aging. The benefits and safety of this use have not been established… Based on our findings, we are requiring labeling changes for all prescription testosterone products to reflect the possible increased risk of heart attacks and strokes associated with testosterone use. Health care professionals should make patients aware of this possible risk when deciding whether to start or continue a patient on testosterone therapy…

RESPONSE FROM Urology Care Foundation

The official foundation of the American Urological Association (specialists who you would normally consult for TRT had the following response (See http://www.urologyhealth.org/patient-magazine/magazine-archives/2014/summer-2014/testosterone-replacement-therapy-is-it-right-for-you for full response)

“On January 31, 2014, the Food and Drug Administration (FDA) stated they would study the risk of heart attack, stroke and death in men taking testosterone replacement therapy (TRT). This was after two recent studies suggested that TRT raises the risk of heart attack in men.

The American Urological Association (AUA) has followed these reports closely. The AUA notes there are also conflicting studies suggesting TRT may lower heart attack risk. More studies need to be done to be certain whether and how TRT changes men’s risk of heart attack.

The AUA is also concerned about misuse of TRT. You should not take testosterone for non-medical reasons, such as bodybuilding, preventing aging changes or performance enhancement. Men should not take TRT if they have normal testosterone levels or if their testosterone levels have not been tested. If you have normal testosterone levels, using TRT will not help your health problems.”

RESPONESE FROM Life Extension Foundation

Life Extension Foundation is generally at the cutting edge of evidence-based recommendations for supplements and therapies for optimal health that might not yet be in the mainstream. Here is summary of their take on the controversy: (See the full article at http://www.lifeextension.com/magazine/2014/3/response-to-media-reports-associating-testosterone-treatment-with-greater-heart-attack-risk/page-01)

The age-related decline of men’s testosterone levels is inevitable.

Unless aging men replace their diminishing testosterone, they could succumb to any of the numerous health problems linked to low testosterone levels: frailty, muscle loss, weight gain, impaired cognition, fatigue, loss of self-confidence, depression, declining bone health, increased risk of type II diabetes, stroke, and cardiovascular disease.

A number of studies show that testosterone replacement therapy improves multiple measures of men’s vitality, especially related to cardio-metabolic health.

Therefore, on November 5, 2013, we were startled to see media headlines like “Testosterone Treatments Linked to Heart Risks.”

This headline and others like it were prompted by a retrospective, observational study in the September 5, 2013, issue of the Journal of the American Medical Association (JAMA). The study suggests testosterone therapy may increase risk of death and certain cardiovascular events.5

There are several significant shortcomings in the study’s design and methodology, and the results conflict with an existing body of research showing that low testosterone increases a man’s risk of heart problems:

  • Woefully inadequate Testosterone Replacement (T should be over 550 ng/dL to accrue benefits)
  • Failure To Account For Impact Of Estrogen (To much Estrogen can increase heart attack/stroke risk)
  • Significant Difference In Baseline Testosterone Levels Between Groups (hard to reach the right conclusion)
  • Achieving Higher Testosterone Levels Has Clear Cardiovascular Benefits (Again total T should be over 550 ng/dL to accrue benefits0
  • Additional Studies Demonstrate The Benefits Of Maintaining Higher Testosterone Levels (See the articles for cited research that has shown higher T actually lowers the risk of heart attack/stroke)
  • Study Conflicts with Previous Research
  • Retrospective Observational Study – Unmeasured Confounding Or Hidden Bias Might Exist
  • Unnatural Forms Of Testosterone Used By 1/3 Of Subjects (Proper form is bio-identical testosterone gel to maintain even levels as opposed to injection which promote peaks and valleys)

So, there you have it at least three sides of this story.

BOTTOMLINE

Are you sufficiently confused, yet?  Here is what I would recommend as a bottom line:

  • Talk to a specialist who knows what he/she is doing. Not just your primary physician.
  • Read the life extension article in full. For optimal health through “non-mainstream methods”, I constantly find that I have to show up at the doctor’s office armed with information.
  • Doctors often rather prescribe meds for individual symptoms than get to the root cause.  To avoid prospect of litigation, they also have to engage in defensive medicine.
  • Know your numbers and their implications: Total Testosterone, Free Testosterone, DHEA, Estradiol, LH, FSH.
  • Your numbers should correlate with your health issue for TRT to be effective or advised.
  • Ask for testosterone in the form of gel from a compounding pharmacy. That is the right therapy and is much cheaper.

Your thoughts?

I would love to hear from you, learn and share with others what I learn.

Post #43 – What is the role of Testosterone Replacement Therapy for Optimal Health?

07 Monday Sep 2015

Posted by in Aging, Lean Mass, Optimal Health, Percent Body Fat, Supplements, Vigor, Vitality

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“Are you tired? Have you lost your edge, you sense of vitality, your ‘mojo’? Does sex feel like work, or maybe it does not work out any more? Is your mood blah? Have you put on a gut even though you don’t seem to be eating any more than your ever did? May be it is your age. Or maybe just maybe, you have a medical condition called low testosterone, or, as I prefer to call it low T.”

So starts the book Testosterone for Life, by Abraham Morgentaler, M.D., Associate Clinical Professor at Harvard Medical School.

Testosterone for Life

In my previous blogs, I mentioned how early last year, for the first time in my life, I did a comprehensive blood tests. I got these tests done through Life Extension Foundation. These test included all basic hormones.

Only two items showed up not within the “Reference Ranges”: A1c and Free Testosterone. With respect to the LabCorp’s reference rages, my Hemoglobin A1c value of 5.8 was too high (reference range 4.8 to 5.6), even though my fasting Glucose was 91, well within the reference range.

On the other hand, my Free Testosterone value of 5.5 was too low (Reference Range 7.2 to 24.0), while Total Testosterone, DHEA-Sulfate and Estradiol where all within the reference rage.

Now I was quite familiar with A1c, even though I expected it to be normal since my fasting glucose has always been stable around 90 during all my wellness tests.

But Testosterone I did not know anything about. So, I hit the books. The above referenced book by Dr. Morgentaler was one of the first authoritative books I read on the subject. Male Hormone Restoration is another good source. There are also many papers on this subject on NIH Pubmed, for example: The benefits and risks of testosterone replacement therapy: a review.

One of the guidance that Dr. Morgentaler and others practitioners offer is that not all low Testosterone (or Low-T) cases need to be treated. Physicians must examine low-T blood test measurements and correlate with the clinical symptoms. List of symptoms looks the same as at the top of this post for this condition called Hypogonadism:

  • Are you tired?
  • Have you lost your edge, you sense of vitality, your ‘mojo’?
  • Do you have no or low libido (desire for sex)?
  • Do you have erectile dysfunction?
  • Is your mood blah?
  • Have you put on a gut even though you don’t seem to be eating any more than your ever did?
  • Do you have difficulty building muscle mass, bone mass or gaining strength even with workouts and right nutrition?

So per recommendation of practitioners, if some combination of above symptoms exists along with low-T, boosting testosterone may be in order.

I could answer yes to several of the questions above. I had also noticed that fat loss and muscle gain had also plateaued in spite of my continued regime of workouts and nutrition. In fact, in the book, The Life Plan, Jeffry S. Life, M.D., describes how at one point in life low-T became an impediment to maintaining his body composition.

The life plan

I immediately researched and added some supplements to my regime: Miraforte from Life Extension and Male Rejuvenator from Xtend-life. Over the following six months I noticed my Free Testosterone improve as much as 70%. However, my A1c even to increase.

Concerned with trend of my A1c, about six months ago, I started working with Benjamin Gonzalez, M.D. who specializes in functional medicine and hormone replacement therapy (HRT).

After reviewing my tests, conditions and efforts, Dr. Gonzalez started prescribing Testosterone Replacement Therapy (TRT).  In fact, he like many researchers, believes that optimal testosterone levels should be on the high end of the range, close to what men in their 20s will have. This can be a source of slowing down or reversing many age related issues.

The only known downside of TRT is that it is that the supplementation is not recommended if you have enlarged prostates – although that risk is still not proven in the research. 

The treatment involved once a day regime of DHEA supplements as pills and bio-identical testosterone applied as topical cream on wrists. It took about six weeks, before the impact of TRT became apparent. I started noticing that:

  • My daily energy level and “mojo” is up
  • Sexual performance is much better
  • Libido is much improved
  • My fat loss and muscle gain has resumed.

Just last week, I did a set of follow up tests and review with Dr. G. – about six months since starting TRT and coincidental with my 61st birthday. Free Testosterone, DHEA-Sulfate and Estradiol levels are now actually higher than the high end of respective reference ranges.   As a result, Dr. G. has advised, backing down somewhat the daily amount of testosterone.

Fortunately, my wife has also chosen to undergo HRT at the same time I did to balance and optimize her own hormones.  She is also experiencing very positive results.  So, we are well matched in energy and libido.  How lucky for me!

Having gone further up, my hemoglobin A1c is back down to 5.8, but I don’t have enough data points to see if the improvement in A1c is correlated to testosterone levels. So, getting my A1c down is still an active chase for me.

In the past couple of months, I have been talking to my friends and family, especially those over 50 to get their Testosterone levels checked and pursue treatments the levels are low and they have symptoms of hypogonadism.

To bring this issue to light, many researcher have been popularizing the term Andropause, which is like menopause for women.  However, for most men, the decline of testosterone is very gradual starting in their 30s and is not a sudden event as for most women.

So, how about you? Have you had any experience with hormone replacement?

What was your experience?

I would love to hear, so I can and others learn from your knowledge and experience.

Post #40 – How much Sun exposure should you have for Optimal Health?

08 Monday Jun 2015

Posted by in Aging, Optimal Health, Supplements

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,

A couple of weeks ago my wife and I took a vacation in the Exuma Islands in the Bahamas to celebrate our 30th wedding anniversary. Now everyone knows what Bahamas Islands have plenty of: Water and the Sun. Lounging on the beach and swimming in the ocean with all shades of turquoise, we definitely got plenty of both water and the Sun. Case in point, this picture of me!

IMG_2995

And, that got me thinking: So, how much Sun exposure one should have for optimal health?

On the positive side, we know that being in the Sun is very therapeutic. It cheers us up. Both because it is good for our disposition and it is a major source of Vitamin D.

On the other hand, we have all heard of skin cancer, eye damage and hypersensitivity that excessive exposure to sun can cause.

So, how do we balance the two for Optimal Health?

First, how much Sun do we need for daily dose of Vitamin D?

Most of the “experts” sort of punt this question saying that there isn’t one recommendation for everyone. This is because the amount of time you need to spend in the sun for your skin to make enough vitamin D depends on a number of factors. These include your skin type (how dark your skin is or how easily you get sunburnt), the time of year and what time of day it is.

In the Northern Hemisphere, (e.g., US, Canada) short daily periods of sun exposure without sunscreen during the summer months (April to October) are enough for most people to make enough vitamin D. Evidence suggests that the most effective time of day for vitamin D production is between 11am and 3pm.

A short period of time in the sun means just a few minutes – evidence suggests that about 10 to 15 minutes is enough for most lighter-skinned people – and is less than the time it takes you to start going red or burn.

The larger the area of skin that is exposed to sunlight, the more chance there is of making enough vitamin D before you start to burn. People with darker skin will need to spend longer in the sun to produce the same amount of vitamin D.

In the Northern Hemisphere, our skin isn’t able to make vitamin D from winter sunlight (November to March) as the sunlight hasn’t got enough UVB (ultraviolet B) radiation. During the winter, we get vitamin D from our body’s stores and from food sources. Hence great emphasis on Vitamin D supplements in the US and other countries in the Northern Hemisphere located at higher latitudes.

How much sun before you do damage to the Skin?

Now on to how much sun is needed to produce sun damage to the skin. Here also the clear answer is: It depends.

In research, often the measurement of damage used is the amount of UV radiation needed to cause erythema – the red flushing of the skin caused by exposure to sunlight. The theory is that more the erythema, the greater is the likelihood of damage and cancer.

Because of the variables of geography and seasons, and variations in how an individual reacts to sunlight, it isn’t possible to come up with hard and fast rules – but here are some useful guidelines.

Avoid the midday sun

The time when the skin makes most Vitamin D is when it’s exposed to the midday summer sun – but that’s the time the skin is most easily damaged.

However, redness can occur in only eight minutes in a mid-day sun.

So in peak summer times from 10 am to 3pm, you should use protection against the sun; shade, hats, clothing, sunglasses and sunscreen.

But earlier in the day and later in the afternoon, for a similar period of sun exposure and vitamin D manufacture, you get much less skin damage.

During the summer months in the Southern states in the US, for example, 10 to 15 minutes of unprotected sun exposure of the face, arms and hands before 10am or after 3pm, three to four times a week, will give you enough Vitamin D without skin damage.

But this may not be enough in Northern part of the US or Canada, especially in winter. You’ll need longer periods of exposure or more flesh exposed to the sun.

Longer for dark skins

Note that the figures only apply to fair skinned people. People with very dark skin need around six times more exposure to UV radiation to produce as much vitamin D as someone with fair skin. These people may need sunlight exposure during peak times – i.e. the middle of the day – especially in the Northern states in the winter months.

On the other hand people with darker skins are less likely to get skin damage because of greater amounts of pigment in their skin. Even though they are still susceptible to getting skin cancer.

Bottom Line

Based on what I just learned, for Optimal Health, I am going to stick to my Vitamin D supplements to get sufficient Vitamin D, year-round and heed to the following recommendation I found on the Skin Cancer Foundation website:

Q: I’m going to the Caribbean this winter. Are there any special precautions I need to take to protect myself from the sun?

A: (By Neil Sadick, MD, FAAD, FAACS, FACP, FACPh) When the days get colder and the nights get longer many people enjoy a vacation to a warm place like the Caribbean, to catch some sun and “recharge their batteries.” Typical winter vacation regions are located close to the equator, with little distinction between the seasons and high temperatures year-round. The sunny weather in these regions is accompanied by strong ultraviolet (UV) radiation, as the sun’s rays hit the earth at a more direct angle and aren’t as well-absorbed by the atmosphere.

Furthermore, these sunny days tend to be long, sometimes with substantial amounts of UV until early evening. The ability to travel from a winter season to a sunny vacation spot in just a few hours is a great comfort in modern times, but also a heavy burden for the skin. Current studies now show that sun-filled vacations and sunburns play a key role in the development of melanoma, the most dangerous form of skin cancer.

Intermittent, intense sun exposure, the kind you are likely to receive on a sun-drenched winter vacation (the sort that often leads to sunburn), is associated with a much higher melanoma risk than regular, everyday sun exposure. Suffering one or more blistering sunburns in childhood or adolescence, or five or more by any age, more than doubles a person’s lifetime chances of developing melanoma. Important precautions that protect you from the sun on your vacation include shade, sun-protective clothing, and sunscreen, as well as sensibly limiting your sun exposure in general.

The sunscreen you use should have a sun protection factor of at least 30 and sufficiently block UVA as well as UVB rays. (Look for “broad spectrum” or “multi-spectrum” protection.) If you’ll be vacationing near the water, a water-resistant or very water-resistant sunscreen formula is recommended. Apply approximately one ounce of sunscreen (two tablespoons) to the whole body, and reapply every two hours or immediately after activities such as swimming, sweating, or rubbing/wiping.

Loose-fitting, long-sleeved shirts and long pants made from tightly woven fabrics offer the best protection from the sun’s UV rays. You may want to look for clothes that have a UPF (ultraviolet protection factor) label of 30+; a shirt with a UPF of 30, for example, will let just 1/30th of the sun’s UV radiation reach your skin. High-UPF athletic gear may be particularly helpful, since such clothes are meant to keep you cool and comfortable, no matter how hot the weather gets.

Finally, a hat with a brim at least 3” all the way around and UV-blocking sunglasses will also help protect the vulnerable skin on your head, face, neck, and tops of the shoulders. Sensible sun behavior means avoiding tanning and burning as well as seeking the shade between 10 AM and 4 PM (and especially between noon and 2 PM, when the sun’s rays are strongest).

What are your thoughts on this topic?

I would love to learn from you and share that knowledge with others.

Post #32 – What is the optimal time to take your supplements?

11 Sunday Jan 2015

Posted by in Aging, Nutrition, Supplements

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In response to the last blog post about supplements, a friend asked me this question, “What is the optimal time to take supplements?”

And, I realized that I had developed a personal routine for taking my supplements based on what my functional medicine specialist doctor had suggested and directions from the various supplement manufacturers. However, I had not really done my own digging to find the definitive answer to this question of when is the best time for different supplements.

And, since I am taking my supplements every single day, it was high time I did so.

So, here is what I found. There are several considerations in deciding the optimal time to take your supplement:

  1. With food or on empty stomach: In general, most of the multivitamins manufacturers recommend taking those with food. There are three main reasons cited for this. Taking multivitamins with food slows the absorption rate and makes the micronutrients available over longer period of time. Micronutrients are supposed to work in conjunction with macronutrients (carbs, fat ad proteins). And, finally, taking them with food makes vitamins that are fat soluble (A, D, E and K) be better absorbed, assuming the meal will have some fat content.

Exceptions to this rule are certain multivitamins or supplements that are enteric coated, so they do not dissolve in the stomach. It is recommended that these enteric coated multivitamins or supplements are taken on empty stomach. The multivitamins ones I take manufactured by Xtend-life happen to be indeed enteric coated.

  1. If the daily dosage is lots of pills – spread them out over multiple doses. For example, the Xtend-life multivitamin that I take comprises 7 pill is a good candidate of splitting into two doses. I take 4 in the afternoon and three at night.
  2. Supplements that relax the body are best taken at bed times – For example, Magnesium relaxes the muscle and help with sleep, so it is best taken at bed time. Same goes for Serotonin, which promotes sleep.
  3. Omega 3 with meals: Omega-3 supplements can be part of the fat in-take with meals and also snacks, of course, depending upon how many pills of Omega-3 you are taking. With 4 pills of Omega 3/QH and 2 pills of Flaxseed oil, I usually have at least one pill to take with every meal or snack.
  4. Probiotics are best taken in the morning – In general probiotics can be taken at any time, but the best times seem to be when the pH of the stomach is least acidic. Less acidity allows more of the bacteria to survive on their way to the intestines where they are needed. In general, in the mornings, stomach tends to be least acidic.
  5. Take them at the same time every day – Taking these at the same time every day, just like daily meals, the nutrients become available throughout the daily 24 hour daily cycle.
  6. If taking any medications, check with your doctor for any possible drug supplement interactions – This can be very important, for example, if you are taking a blood thinner, such as Coumadin, taking vitamin K might be counterproductive or may have to be accounted for to figure out proper dosage.
  7. If you miss an optimal supplement time, it is better to take the supplement at a different time the same day than to skip it – You will get at least some benefit, and there is a much better chance that the next day you will be back on schedule. Skipping always makes the skipping the following day more likely.

Based on these considerations, the following looks like an optimal schedule for my supplement regime:

Approximate Time of Day Type of Meal or Empty Stomach Supplements
8:30am Breakfast or Breakfast Shake Omega 3/QH, D3, Glucosamin/Chondoitin, Calcium Citrate, Red Rice Yeast, Super MiraForte, Probiotics,   B-Complex, L-Methylfolate
12:00pm Lunch Omega 3/QH
2pm No Meal 4 pills multivitamins, 2 pills Male Rejuvinator
3pm Snack (Almonds) Flaxseed Oil
5:30pm Shake Omega 3/QH
8pm Dinner Omega 3/QH, D3, Glucosamin/Chondoitin, Calcium Citrate, Red Rice Yeast, Super MiraForte,Vitamin B-12, Chelated Molybdenum, Alpha Lipoic Acid, CoQ10, NAC, Milk Thistle
10:30pm Bed Time

(No meal)

 4 pills multivitamins, 2 pill Male Rejuvinator, Magnesium, Flaxseed Oil

What do you think? Do you have any information different from this?

When do you take your supplements?

I would love to hear.

 

Post #31 – What supplements to take for Optimal Health?

04 Sunday Jan 2015

Posted by in Functional Medicine, Nutrition, Optimal Health, Optimal Nutrition, Supplements

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On June 8, 2014, I wrote a blog post #15, “Is taking multivitamin and supplements helpful, harmless or harmful?” There I described my thinking on this subject and what I was taking at that time as supplements. Back then I was taking supplement in 29 pills. These days, it is up to 42 pills! So, to anyone watching, it must feel a little more than crazy.

Over the holidays, when family and friends saw me take all those supplement pills, I kept getting these questions:

“What are all these pills you are taking?”

Do you need all these supplements?

Is it even safe to take all these on a daily basis?

Finally, I pulled out my bag of supplements and gave them the full tour. I particularly wanted to hear my niece’s opinion, who is a cardiologist, to understand if I was doing anything wrong.

So, I thought this was a good topic to revisit.

Here is what I am taking these days and why, and a little background how I got there. The following chart summarizes the supplements, their brand names and generally what there are for.

No. Vendor Name Description # Pills per Day
1.

 

 Xtendlife Total Balance Men’s Premium Daily multivitamins, minerals. It also have many other items generally considered beneficial 7
2. Xtendlife Omega 3/ QH Ultra Fish Oil, Omega 6, Omega 9, Ubiqunol 4
3. Nature’s Bounty Flaxseed Oil 1200 mg each Flaxseed Oil 2
4. Nature’s Bounty D3-2000 2000 mg each Vitamin D3 2
5. LifeExtension Glucosamine / Chondroitin Glucosamine Sulfate and Chondroitin Sulfate – for joint health 2
6. NOW Calcium Citrate

250 mg calcium each

 Along with Vitamin D, Manganese, Zinc, Copper and Magnesium required for absorption – for bone health 2
7. Nature’s Plus Red Rice Yeast

600 mg each

 To manage cholesterol 2
8. Xtendlife Male Rejuvinator For prostate health 6
9. Life Extension Super Miaforte For Low T 4
10. RAW Probiotics Ultimate Care-100 Billion Garden of Life 34 different strains of bacteria 1
11. VitaminShoppe B-Complex 50 All B Vitamins – recommended by Genova Diagnostics 1
12. Life Extension Optimized Folate

L-Methylfolate 1000 mg

 Metabolically active form of folic acid -– recommended by Genova Diagnostics 1
13. MethylCobamin Vitamin B-12 1mg Recommended by Genova Diagnostics 1
14. SOLGRID Chelated Molybdenum Recommended by Genova Diagnostics 1
15. VitaminShoppe Alpha Lipoic Acid 100 mg Recommended by Genova Diagnostics 1
16. KAL Magnesium 400mg each Recommended by Genova Diagnostics 1
17. VitaminShoppe CoQ-10

200 mg

 Additional amount for allergies and liver support 1
18. VitaminShoppe NAC N-Acetyl-L-Cysteine 600mg For hay fever/ rag weed allergies and liver support 2
19. VitaminShoppe Milk Thistle extract 300mg For hay fever/ rag weed allergies and liver support 1

Here is the story of how I got to my current 42 pills a day regime.

I started with the daily multivitamin.

That is the most basic. I know that many people, including some of the physicians I have had, believe that it is best to get the basic vitamins and minerals “in a natural way”. I guess that means from what we eat or drink. But doing the research on this topic I have decided that there isn’t much “natural” about our lifestyle.

Eating foods that include pizzas, fried ice creams, drinking caramel macchiatos, going through eating and dieting binges, living in temperature controlled houses and offices, using gadgets and gizmos for everything, rushing to doctors for prescription for every symptom, I am not sure what it really means to get nutrients that body needs in a “natural way”. And, with all the technology that we use to grow our food these days, even fruits and vegetable can hardly be called “natural”.

Any doctor will tell you, yes if you are deficit in any of the basic vitamins and minerals, you can develop health issues. The way I look at it, why would I want to chance having deficit of any of these essential items? So, as far as I am concerned, daily dose of all essential vitamins and minerals is a must.

My search for the best multivitamin in the marketplace led me to Xtendlife. And, as you can see in this table below, their super-duper multivitamin product is Total Balance Men’s Premium – which includes lots of other well-known herbs and molecules in additional to the essential vitamins and minerals. So, that is what I have been taking. In the table, each underscored item is a hyperlink to the detail about that item on Xtendlife’s website. In many cases, hyperlink shows the literature they have used to determine the daily optimal dose, which in some cases you will notice is much more than 100% for USDA recommended daily allowance (RDA).

Supplement Facts (Total Balance Men’s Premium multivitamin) Serving size: 7 Tablets Servings per container: 15
Amount Per Serving % Daily Value*
Calories 25
     Calories from fat 5
Vitamin A 5000 IU 100%
(from Natural mixed carotenoids)
Vitamin C 285 mg 480%
(from 180 mg of Calcium ascorbate, 200 mg of Potassium ascorbate and 40 mg of  Ascorbyl palmitate)
Vitamin D3 500 IU 130%
(as Cholecalciferol)
Vitamin E 100 IU 330%
(as D-Alpha tocopheryl succinate from vegetable and soy bean oils 1 mg = 1.21 IU)
Vitamin K2 180 mcg 230%
(as Menaquinone)
Thiamin 10 mg 670%
(from 14 mg of Thiamin hydrochloride)
Riboflavin 10 mg 590%
(from 21 mg of Riboflavin-5-phosphate)
Niacin 27 mg 140%
(from 15 mg of Nicotinic acid, 15 mg of Niacinamide and 0.97 mg Chromium nicotinate)
Vitamin B6  8mg 400%
(from 12 mg of Pyridoxal-5-phosphate)
Folic Acid 300 mcg 80%
Vitamin B12  25 mcg 420%
(as Cobamamide)
Biotin 400 mcg 130%
Pantothenic acid 41 mg 410%
(from 48 mg Calcium pantothenate)
Calcium 50 mg 6%
(from 90 mg of Dicalcium phosphate, 180 mg of Calcium ascorbate, 60 mg of Calcium magnesium inositol hexaphosphate and 48 mg of Calcium pantothenate)
Phosphorus 28 mg 4%
(from 90 mg of Dicalcium phosphate, 60 mg of Calcium magnesium inositol hexaphosphate, 21 mg of  Riboflavin- 5-phosphate and 12 mg of Pyridoxal- 5-phosphate)
Iodine 150 mcg 100%
(from 197 mcg Potassium iodide)
Magnesium 67 mg 20%
(from 200 mg of Magnesium citrate, 102 mg of Magnesium stearate and 60 mg of Calcium magnesium inositol hexaphosphate)
Zinc 19 mg 130%
(from 33 mg of Zinc acetate dihydrate and 31 mg of Zinc citrate)
Selenium 100 mcg 140%
(from 250 mcg of L-selenomethionine)
Copper 0.2 mg 10%
(from 1.43 mg of Copper gluconate)
Manganese 2 mg 100%
(from 8 mg of Manganese citrate)
Chromium 106 mcg 90%
(from 970 mcg of Chromium nicotinate)
Molybdenum 64 mcg 90%
(from 163 mcg of Sodium molybdate)
Potassium 74 mg 2%
(from 200 mg of Potassium ascorbate, 100 mg of Tripotassium citrate and 0.197 mg of Potassium iodide)
RNA 150 mg **
(Ribonucleic acid, from yeast)
Green tea extract 100 mg **
(from Camellia sinensis, leaf)
(providing 80 mg of catechins)
Milk thistle extract  100 mg **
(from Silybum marianum, seed)
(providing 80 mg of silymarins)
Soy lecithin 100 mg **
(a source of Phosphatidyl choline)
Betain HCL 99 mg **
MSM 99 mg **
(Methylsulfonyl methane)
Choline bitartrate 93 mg **
DMG HCL 90 mg **
N-acetyl glucosamine  79 mg **
(from Crustacean shells)
Hesperidin 78 mg **
(from Citrus aurantium (Bitter orange) fruit)
N-acetyl L-cysteine 74 mg **
Horsetail extract 60 mg **
(from Equisetum arvense, stem & leaf)
Inositol 59 mg **
(from 50 mg of Inositol and 60 mg of Calcium magnesium inositol hexaphosphate)
SAMe 51 mg **
(from 98 mg S-adenosylmethionine tosylate)
Alpha lipoic acid 50 mg **
Bacopa extract 50 mg **
(from Bacopa monnieri, leaf)
(providing 15 mg of bacosides)
Black cumin extract  50 mg **
(from Nigella sativa, seed)
(equivalent to 190 mg of Black cumin seeds)
Ginger extract 50 mg **
(from Zingiber officinale, root)
(providing 2.5mg of gingerols)
Ginkgo extract 50 mg **
(from Ginkgo Biloba,leaf)
(providing 12.5 mg of ginkgo flavonoglycosides and 3 mg of terpene lactones)
Guggul gum extract 50 mg **
(from Commiphora mukul, gum exudate)
(providing 1.25 mg of guggulsterones)
PABA 50 mg **
(p-Aminobenzoic acid)
Pine bark extract  50 mg **
(from Pinus massoniana, bark)
Turmeric extract 50 mg **
(from Curcuma longa, root)
(providing 47.5 mg of curcuminoids)
5-Hydroxytryptophan  49 mg **
(from Griffonia simplicifolia, seed)
Myricetin 49 mg **
(from 70 mg of Myrica cerifera (Bayberry), leaf)
Grape seed extract  30 mg **
(from Vitis vinifera, species)
(providing at least 450 mg/g phenolics)
Mineral sea salts 30 mg **
(providing trace elements including strontium, tungsten and rubidium)
Piperine 28 mg **
(from 30 mg of Piper nigrum extract (Black pepper), fruit extract)
Trans-resveratrol 25 mg **
(from 50 mg of Japanese knotweed (Polygonum cuspidatum), root)
Isoflavones 20 mg **
(from 50 mg of Soybean extract)
Coenzyme Q-10  19 mg **
Luteolin 18 mg **
(from Arachis hypogaea (Peanut), shell)
Alfalfa extract  10 mg **
(from Medicago sativa, aerial parts)
(equivalent to 110 mg of fresh alfalfa)
Phosphatidyl L-serine  9 mg **
(from 50 mg of Soybean lecithin)
Policosanol 8 mg **
(from 17 mg of Sugar cane extract)
Red clover extract  7 mg **
(from Trifolium pratense, aerial parts)
(providing 2.5 mg of isoflavones)
ATP 5 mg **
(Adenosine triphosphate, from Yeast)
Tocotrienol/tocopherol complex 2 mg **
(from 10 mg of Tocomin® (from Palm tree oil))
Vinpocetine 2 mg **
(from Criocerus longiflorus, whole plant)
Boron 720 mcg **
(from 12 mg of Boron citrate)
Amino Acid Blend
L-lysine HCL 164.00 mg **
L-carnosine 148.50 mg **
L-tyrosine 100.00 mg **
L-arginine HCL 90.00 mg **
L-methionine 89.55 mg **
L-ornithine HCL 50.00 mg **
L-proline 50.00 mg **
L-cysteine 49.75 mg **
L-glutamine 49.75 mg **
L-pyroglutamic acid 49.75 mg **
Taurine 49.25 mg **
(Reduced) L-glutathione 49.00 mg **
Male Health Support Blend
Phytosterols 190 mg **
(from 200 mg Soybean extract)
Saw palmetto extract  160 mg **
(from Serenoa repens fruit)
(providing 40 mg of fatty acids)
Nettle extract 100 mg **
(from Urticae dioica root)
Chrysin 99 mg **
(from Oroxylum indicum bark)
Zinc acetate dihydrate 33 mg **
Lycopene 99 mcg **
(from 15 mg of Tomato extract)
Enzyme Blend
Bromelain 50 mg **
(from Pineapple stem)
Nattozimes® 50 mg **
(Protease from fermentation of Aspergillus oryzae & Aspergillus melleus)
Amylase 30 mg **
(from fermentation of Aspergillus oryzae)
Lipase 20 mg **
(from fermentation of Aspergillus niger)
Immunity Stimulating Blend
Aloe vera  50 mg **
(from Aloe barbadensis leaf juice powder)
(equivalent to 10,000 mg of Aloe leaf juice)
Olive leaf extract  50 mg **
(from Olea europaea, leaf)
(providing 7.5 mg of oleuropein)
Beta glucan 35 mg **
(from yeast)
Tea polysaccharides 12 mg **
(from 50 mg of Camellia sinensis leaf)
Eye Health Blend
Bilberry extract 40 mg **
(from Vaccinum myrtillus fruit)
(providing 10 mg of proanthocyanins and anthocyanins)
Rutin  9 mg **
(from Saphorae japonica bud)
Lutein  2.4 mg **
(from 50 mg of Aztec marigold flower)
Astaxanthin 800 mcg **
(from 40 mg of Haematococcus pluvialis)
Zeaxanthin 475 mcg **
(from 10 mg of Aztec marigold flower)

I had started taking Vitamin D-3, several years ago, when my routine blood work showed deficiency. Statistics show that over 70% of people living in Northern hemisphere are deficient in Vitamin D-3. There are over 500 different genes that Vitamin D can switch on and off. And, every single cell in our body has a receptor for Vitamin D. Looks like a must supplement to me! Two pills a day of Nature’s bounty 2000mg per day is the dose I have chosen.

Next must for me after the multivitamins and Vitamin D is Omega 3. I have been taking both based on Fish Oil and Flax Seed Oil. Again, I found Xtendlife Omega 3 as the best product in the market. I have chosen to take to their super-duper product, Ultra QH, which in additional to Omega 3, contains Omega 6, Omega 9 and Ubiqunol. For flax seed oil, I selected Nature’s Bounty product. There are different recommendations on minimum vs. optimal. I have settled on four pills of Ultra QH and 2 pills of flax seed oil.

To these I added Glucosamine Sulfate and Chondroitin Sulfate for joint health. Most primary physicians are recommending these for over-50 patients for joint health. Add to that Calcium Citrate for bone health (again physicians recommend these routinely for over-50 patients, especially women).

When I told my physician that I wanted to get off Lipitor and demonstrated to him that with exercise and nutrition I had gotten to within striking range of the target of 100 for LDL, he recommended Red Rice Yeast as “natural statin”. In the last two tests, my LDL has been 90 and 88. So, I am keeping on with Red Rice yeast.

My primary physician had recommended Saw Palmetto for prostate health. I found a good formulation, at VitaminShoppe of Saw Palmetto & Pygeum Complex. That worked well for me. Then I found even a better formulation, Male Rejuvinator at Xtendlife.

Early last year, I did a full hormone panel of tests and found that my Testosterone was quite low. In my search for supplements to rebuild Testosterone, I came across a formulation called Super Miaforte from Life Extension. I have been taking Super Miaforte for about nine months now. Follow up test results for Testosterone have been very encouraging so far.

So, in the middle of last year, I made an appointment with University of Maryland Medical Center, School of Integrative Medicine clinic. There I met with Dr. Lauren Richter, a functional medicine specialist. I told her my objective of purposely living to 120, discussed my lifestyle, showed her all the supplements I was taking and posed to her this question: So, what supplement should I take for an optimal health?

Instead of looking at me cross-eyed, she said that she (and functional medicine specialists) has a very specific approach to figuring out the optimal nutrition in-take. She recommended that I go through blood/urine test called NutrEval FMV by Genova Diagnostics. The tests involve looking at a large number of metabolic biomarkers, and then as a result, deducing very specific recommendations about supplements for optimal health.

Test results pointed out high need for me for the entire B-complex (Thimain -B1, Riboflavin -B2, Niacin-B3, Pyridxine-B6, Biotin-B7, Folic Acid -B9, and Cobalamin-B12), Magnesium and need for me to add Vitamin C, alpha-Lipoic Acid, Molybdenum and Zinc and Probiotics to what I was already taking. Results contained very specific quantities for these. Dr. Richter reviewed what I was already taking and told to me to continue taking those.

Finally, when I discussed with Dr. Richter, my past history of hay fever/allergies, which had re-emerged for a couple of weeks at the beginning of this past fall, she recommended I take Milk Thistle, up the quantity of CoQ10 and add N-Acetyl-L-Cysteine (NAC) 600mg –all in support of the liver.

So, at that point, I added these recommended supplements to my regime.

I have been doing this full regime faithfully now for about five months. I definitely have had more energy than before. I have not really experienced any side effects so far.

So, there you have it – full story of my supplement regime.

What do you think?

What is your practice/experience/research on supplements?

I would love to hear.