immunity and thus helps prevent disease. On a subconscious level, we get the message that feeling good means being healthy. I’ve described how vitamins and minerals can help us fight off illness and disease. Here are a few health and nutritional tips that boost energy levels, maintain the immune system, and keep the mind-body connection working at full capacity.
• Eat well-balanced meals. Most of us aren’t as conscientious as we should be about getting all the daily nutrients we need. Supplements aren’t a perfect substitute, but they do offer us a way to ensure that we at least get what we need to stay healthy.
• Never skip breakfast. Breakfast eaters are less likely to be obese and more likely to have good blood sugar levels and lower cholesterol. They also stay full longer and have more energy throughout the day. Skip the doughnuts and sugary cereals, however, and choose something healthy like oatmeal, eggs, yogurt, or whole grains.
• Approach with caution: low-calorie diets. When your car is running out of gas, you stop to refill it. It’s no different with your body, which uses the calories from food to supply energy and power your muscles. How many calories you need each day depends on your age, weight, gender, and how active you are. Starving yourself will not only make you feel sluggish and irritable, it also lowers your metabolism and makes it harder for you to maintain proper weight in the long run.
• Snack on healthy foods. Snacking got a bad rap in the past by diet gurus who never found a snack they liked. In the past decade, that has changed; and the research shows that snacking between meals can actually be good for you, as long as you’re smart about what you eat. The best snacks are high in energy like fruit, nuts, low-fat yogurt, and whole grain cereals.
• Don’t ignore minerals. The only part of our diet that isn’t created by a living organism is minerals, which we need even more than we do the vitamins that get much of the attention. Minerals are what make enzymes work, they help build cells, and they maintain and revitalize organ systems. Without good calcium levels, for example, our skeletal, nervous, and muscular systems don’t function properly. Without iron, we can’t make the hemoglobin that carries our oxygen, and we develop anemia. Magnesium is involved in nerve transmission and reactions that help us fight stress. Zinc is an important component of many enzymes that sustain life processes by speeding up chemical reactions. By consuming proper amounts of minerals, especially when stress robs you of those minerals, your body will repair and heal itself naturally.
• Include foods that boost immunity. Studies on populations throughout the world have shown that foods can heal, and diets that prevent disease are typically high in whole grains, fruits, and vegetables and low in meats and saturated fats. People with the lowest rates of cancer, heart disease, and other common illnesses load up on what I call the best healing foods: apples, beans, broccoli, cabbage, carrots, cauliflower, fish such as salmon and tuna, garlic, grapes, nuts such as almonds and walnuts, onions, peppers, spinach, oranges, and tomatoes.
• Eat foods that decrease inflammation. According to the latest research, inflammation is one of the leading causes of human disease. To reduce inflammation significantly, there are a number of tried and true diet strategies: reduce saturated and trans-fats, eat lots of green leafy vegetables, drink green tea, and consume omega-3 fatty acids every day. The best sources of omega-3 are those with high amounts of EPA and DHA like wild salmon, sardines, tuna, flaxseed, and walnuts. Another option is to take two to four grams of fish oil each day.
• Give supplements a try. Though the FDA and USDA have issued warnings on various toxic herbs and supplements, some others have been shown to be effective in boosting energy levels, increasing metabolism, strengthening immunity, and helping fight cancer and other diseases.
Rules for Buying Herbal Supplements
Consumers need to be aware that herbal supplements are not regulated; and though they are required to include an accurate label, they are not required to go through the FDA approval process. Therefore, some may be effective, but others may cause serious harm and sometimes death. Following these six guidelines before buying is always a wise thing to do.
• Ask yourself, “Does it sound too good to be true?” If the claims seem exaggerated or unrealistic, chances are they are. Learn to distinguish hype from evidence-based science, which involves a body of research, not a single study. Nonsensical lingo can sound convincing, so be skeptical about anecdotal information from slick salespeople who have no formal training in nutrition. Never buy a product just because it’s touted as a miracle cure. Always question people about their training and knowledge in medicine or nutrition; and never assume that even if a product may not help, at least it can’t hurt.
• Never assume that “natural” means healthy and safe. Consumers often think that the term natural assures wholesomeness, or that the product has milder effects, which makes it safer to use than a drug. The claim that something is natural can often be unsubstantiated. Herbs picked from a garden are natural, but they may interact with drugs or may be dangerous for people with certain medical conditions. What most consumers don’t realize is that even groups that test herbal supplements, such as Good Housekeeping and NSF International, are not obligated to report products that don’t meet their standards.
• Check for standardization. Since herbs are not regulated, they can vary in quality and content from one manufacturer to the next. The way an herb is grown, stored, prepared, and packaged will affect its potency and efficacy. Standardized herbs have been checked for uniformity, contaminants, and cleanliness. Never buy an herbal supplement that doesn’t include a label with the active ingredient per given weight. And only buy “single herb” products that clearly indicate how much of the herb each dose contains. Avoid products that contain mixtures of herbs, since the proportion of each herb is generally unknown.
• Choose retailers and manufacturers wisely. Nothing on store shelves, especially health food stores, is created equally. While the FDA issues warnings about herbal supplements, it’s up to consumers to educate themselves about the benefits and dangers of herbs. Therefore, it’s especially important to choose retailers that are highly reputable and have the best-known brands. When browsing, read labels, look for standardization information, and make sure that the product you’re buying has been scientifically tested. When buying from websites, be extra diligent about doing your homework.
• Use the proper herbal form. Everyone reacts to herbs differently, and much research has gone into determining the formulations herbs need to be in for maximum effectiveness. Some herbs are best absorbed if they’re in liquid or gel form, others are fat-soluble and most effective as tablets. Herbs are also metabolized differently in children and adults, so a safe dose for an adult may not be for children who are under eighteen. Reputable stores have a knowledgeable sales staff and the experience to know which herbal supplements should be taken by whom and in which forms.
• Be aware of interactions. Like foods, herbs can interact with prescription drugs, as well as with other herbal supplements. Always consult your doctor before taking any herbal product; and when asked if you’re taking anything, always tell your doctor exactly which herbs you’re using. According to the Mayo Clinic, the medications that interact with herbs most are: blood pressure medicines, blood thinners, diabetes medications, drugs that affect the liver, heart medications, and monoamine oxidase inhibitors. Stop taking an herb immediately if you notice any adverse side effect at all.
