Tips

As part of my mission to End Sickness Now, here are some general tips for better nutrition, non-drug alternatives for better health, energy, sleep, disease prevention/treatment, longevity, etc. Because everyone is unique, I’m happy to help with more in-depth guidance and support during weekly phone sessions. 

General health tips:

Most adults over 30 can benefit from a good multi-vitamin and mineral supplement because lifestyle  and high-stress living can lower immune function and overall health. For example, as you age, your ability to digest and metabolize junk and processed foods can decrease. It’s important to build your diet on more whole, healthy foods, lean meats, fish, with healthy fruits, veggies and fats (see my numerous articles on these nutrition issues). Avoid fast/junk/processed foods with lengthy ingredient lists (a handful at most). Stress also causes imbalances in your hormonal systems which affects immune function.

Most stores have multi-vitamins on sale all the time. Some decent brands that are worth considering  are Nature Made and Nature’s Way Alive. Nature Made has a line of age and gender-based multi-vitamin/mineral supplements with good vitamin D3 levels for proper immune function, and they have the USP seal (United States Pharmacopeia) for quality, purity and potency. NW Alive has extra enzymes and antioxidants. If you have your own favorite brand, that’s fine too! Make sure it’s tested for good bioavailability.

Be sure to take your supplements with the healthy foods recommended on this site, and a glass of refreshing water or coconut water. These will keep you hydrated and feeling fuller. Coconut water is low calorie (under 50 per cup) and is a good source of electrolytes. These are especially important if you work out a lot or sweat noticeably. 

For your spine and joints, consider a chiropractor trained in the Activator Method. It’s a specialized type of chiropractic considered low-force, low pain. If you are over 40, I recommend a wellness approach for your spine and joints, meaning see a chiropractor every 4-6 weeks to stay well adjusted! I can offer more detail depending on your specific needs.

Here are 3 supplements worth considering (they can help support  weight loss and good energy):

1. Co-Q10. The body’s supply of Q10 often diminishes with age.  

2. NADH can also add feelings of improved energy and well-being.

3. L-carnitine fumarate. L-carnitine can help support fat burning and energy. 

These are all available at good prices from I-herb (shipping is especially cheap) or check your local vitamin store. I can provide more specifics if you need them.

Here are 3 relaxation and sleep aids worth considering:

1. GABA (a calming, anti-stress neurotransmitter).

2. Theanine Serene (a relaxing herbal/GABA formula) or similar blend.

3. Sleep aids with 1-2 mg of melatonin (the sleep hormone) and herbs like valerian, hops, and passionflower. Melatonin can decline with age and that can lead to insomnia or restless sleep. The herbs can help with relaxation.

With the melatonin-containing formulas, try to rotate off a few times per week (or when you are sleeping better) so your body doesn’t develop a tolerance or become dependent. 

Some tips on hormones/HRT:

Although most adults tend to have changing hormones over time, women often have more drastic changes during and after menopause. Basic nutrition and activity are still the foundation for good health, including minimizing the effects and symptoms of lower/dropping hormone levels. There are  supplements (both oral and topical creams) that are worth considering to help support and balance good hormone levels, depending on your needs. See my Articles link on home page: “Aging and Hormone Options” or use this link:

http://www.articlesbase.com/anti-aging-articles/aging-and-hormones-solutions-abound-5191042.html

Here are 2 human studies that show that pine bark extracts can help with menopause symptoms:

http://www.nutraingredients-usa.com/Research/Pine-bark-extract-may-ease-menopause-symptoms-Study

http://www.nutraingredients-usa.com/Research/Study-leaves-little-doubt-about-Pycnogenol-s-benefits-for-menopause-symptoms

Here are some tips to improve fertility for women (I haven’t researched all of them but most are good):

http://healthyliving.msn.com/pregnancy-parenting/advice/9-natural-fertility-boosters-2

A video about breast cancer that will shock you! It will awaken you about how you about the politics and deception about breast cancer:

http://www.greenmedinfo.com/product/cancer-killers-cause-cure

Here is a study on improving men’s fertility using higher vitamins and minerals (micronutrients):

http://www.sciencedaily.com/releases/2012/08/120827074843.htm

A slide show with tips on libido-boosting foods and why they help:

http://healthyliving.msn.com/health-wellness/men/sex/7-foods-for-better-sex

A brief overview of things I recommend for keeping your T (testosterone) higher:

http://health.yahoo.net/articles/mens-health/5-easy-ways-increase-your-manpower

Here is a brief slide show about foods that lower testosterone/libido:

http://healthyliving.msn.com/health-wellness/men/sex/5-libido-killers#1

 

Additional links and articles about stress, nutrition, fitness, and other areas:

A new article I wrote with 3 steps to help you boost your health and cut disease risk:

http://www.articlesbase.com/anti-aging-articles/3-steps-to-regain-your-health-5808673.html

Here is a video to help you de-stress at work or home:

http://www.youtube.com/watch?v=qXJKVLP2Ivg

Here’s a tropical stress break video for the winter blues:

http://www.youtube.com/watch?v=TDzFYvb0JUI&feature=youtu.be

Here is some amazing crystal bowl therapy to help you relax or meditate:

http://www.youtube.com/watch?v=EO8QXtVa8b0

Here is a link to Dr. Davis for the important content on heart disease, heart scans, and treatment/prevention:

http://www.trackyourplaque.com/blog/

Here is a link to Dr. Davis’ other blog for Wheat Belly and wheat issues (weight gain, cravings, etc.):

http://www.wheatbellyblog.com/

Here is a helpful article on fats, healthy vs. unhealthy with some good tips:

http://health.msn.com/health-topics/cholesterol/fats-you-can%e2%80%94and-should%e2%80%94-eat

Here is a helpful article (based on a human study) with meal tips for how diet can help reduce cholesterol as well as drugs:

http://health.msn.com/health-topics/cholesterol/lower-cholesterol-without-pills-study-shows-its-possible

Here are links to sites for affordable lab tests (we can discuss which tests you need and you can get the blood drawn locally):

http://www.saveonlabs.com/

http://www.mdlabtests.com/

http://www.labtestportal.com/

Here is a site link to run some key cholesterol and triglyceride levels:

http://www.yourmedicaldetective.com/public/523.cfm 

Here is an interesting article about alternatives to prescription drugs:

http://health.yahoo.net/articles/healthcare/photos/natural-alternatives-top-5-most-prescribed-drugs#0

Some tips for the 5 healthiest cheeses:

http://health.yahoo.net/articles/nutrition/photos/5-healthiest-cheeses#0 

An insightful article about protein and how it affects metabolism in several ways:

http://shine.yahoo.com/healthy-living/much-protein-183300104.html

A nice overview with 5 reasons fish can improve your health:

http://shine.yahoo.com/healthy-living/5-reasons-eat-more-fish-161900765.html

A recent 2013 article about the foods with the more and least contanimation:

http://shine.yahoo.com/shine-food/new–dirty-dozen–list-of-pesticide-laden-produce-is-out-215350190.html

Some tips and ideas to consider if you want to quit smoking (I can also help as I quit cold turkey years ago). It starts with a better diet with more fruits and veggies (like is usually recommend) which can help your hormones and your ability to stay off cigarets, to addressing other emotional and habitual behaviors. Last link is about extra insurance premiums for smokers and overweight employees:

http://health.msn.com/health-topics/quit-smoking/articlepage.aspx?cp-documentid=100161572&

http://whyquit.com/pr/100305.html

http://www.sciencedaily.com/releases/2012/06/120606132426.htm

http://www.msnbc.msn.com/id/45335553/ns/health-the_new_york_times/

Here are 5 supplements and spices worth considering to see if they help with chronic inflammation and resulting swelling/pain:

http://sports.yahoo.com/top/news?slug=ycn-10475871

Here is a slide-based overview of various foods and spices to help with pain:

http://health.yahoo.net/articles/pain/photos/6-foods-fight-pain#0

Here is a good overview of ingredients in common processed foods:

http://www.huffingtonpost.com/2012/04/24/processed-food-ingredients_n_1441700.html

An article that lists some common food additives to avoid:

http://shine.yahoo.com/healthy-living/9-ingredients-nutritionists-wont-touch-165300682.html

A revealing article with photos of how food manufactures deceive you with packaging:

http://shopping.yahoo.com/news/photos-from-food-ads-vs–the-real-thing.html

Here is an overview of grocery store tricks to get you to spend more:

http://money.msn.com/shopping-deals/grocery-store-savings-secrets

An informative overview of sugar consumption with easy charts, graphs and information:

http://healthyliving.msn.com/nutrition/sugar-infographic

Here is some info on a supplement that has great promise for osteoarthritis and pain (Fruitex-B):

http://www.nutraingredients-usa.com/Research/Calcium-fructoborate-shows-promise-in-knee-osteoarthritis-pilot-study

An informative video worth considering with some tips to lower BP naturally:

http://www.youtube.com/watch?v=jr4LCqc4WIE&feature=related

A well outlined slide show with several doctors (including Dr. Agatston) on how diet/food is MORE powerful than drugs in preventing heart disease (see Dr. Willett’s quote on first slide):

http://healthyliving.msn.com/nutrition/make-yourself-heart-attack-proof-eat-to-your-hearts-content-2

A slide show with an overview of signs and habits that contribute to a weak immune system:

http://health.yahoo.net/articles/healthcare/photos/surprising-signs-weak-immune-system#0

A slide show of 5 foods that reduce inflammation:

http://health.msn.com/health-topics/pain-management/arthritis/5-foods-that-reduce-inflammation

A slide show with several nutrients that can help with weight loss, such as protein, fish oil and more!

http://health.yahoo.net/articles/weight-loss/photos/burn-fat-fast-6-nutrients-faster-weight-loss#0 

An article outlining 10 superfoods and spices for women (and men):

http://shine.yahoo.com/healthy-living/top-10-superfoods-women-153800890.html

A review of the best olive oils with taste comments and pictures:

http://shopping.yahoo.com/news/best-olive-oils.html

Another slide show showing 10 healthy foods and why they help you look great and ward off disease:

http://healthyliving.msn.com/health-wellness/men/10-best-foods-for-your-body

An almost laughable slide article that shows how far US food manufacturers will go to “sell” you on junk food posing as healthy:

http://health.yahoo.net/articles/nutrition/photos/15-most-pointless-foods-your-supermarket#0

An insightful article/video about how food labels can mislead you by having more calories than they show:

http://gizmodo.com/5984145/are-there-more-calories-in-food-than-whats-listed-in-the-nutrition-facts-yes

A decent article with slides showing how many junk and processed foods can affect mood:

http://health.yahoo.net/articles/nutrition/photos/10-foods-can-wreck-your-mood#0

Another insightful summary about junk foods and how they affect your health and mood:

http://shine.yahoo.com/healthy-living/7-surprising-ways-junk-food-miserable-164600488.html

A fun and useful article about Thanksgiving. Did you know many people consume over 3,000 calories at Thanksgiving alone?

http://shine.yahoo.com/shine-food/biggest-thanksgiving-calorie-bomb-38-fun-thanksgiving-trivia-161600765.html

Hate crunches? Here are some alternatives to strengthen and tone your core and other muscles:

http://health.yahoo.net/experts/healthieryou/flat-abs-no-crunches

A good article for women who want to do some overall toning and trimming:

http://shine.yahoo.com/healthy-living/15-minute-armed-summer-workout-154800139.html

Here is an article with tips for good exercise form and effectiveness:

http://shine.yahoo.com/healthy-living/9-exercises-youre-doing-wrong-195100062.html#!dI3nP

Here is a picture-oriented summary of some advanced exercises if you work out and need some new things to try:

http://shine.yahoo.com/summer-shape-up/best-exercises-8217-not-doing-182100994.html

Here is a 15-minute overview with arm and muscle toning exercises:

http://health.yahoo.net/articles/fitness/photos/15-minute-workout-tones-your-arms#0

A decent article about foods to eat after a workout or when your muscles are sore:

http://www.thepostgame.com/blog/training-day/201205/top-6-workout-recovery-foods

Some good information about women’s exercise, form and fitness:

http://innovationforendurance.msn.com/articles/detail/fitness/253236719

Some good information about men’s exercise, form and fitness:

http://innovationforendurance.msn.com/articles/detail/fitness/252922651

A good article on the benefits of walking, including warding off common health problems and living a longer life:

http://health.yahoo.net/experts/dayinhealth/easiest-way-live-longer

An article with tips on staying fit for people over 50 (it’s never too late):

http://health.yahoo.net/experts/yourbestfitness/8-reasons-boomers-should-try-crossfit

A video showing a worthwhile Yoga set of poses for the back, hips and to help your tone:

http://screen.yahoo.com/new-yoga-trend-turns-up-the-heat-30535974.html

An overview with some ways to update and improve on some traditional exercises:

http://www.thepostgame.com/blog/list/201303/6-worthless-exercises-you-probably-do#1

A slide show with info about common foods/drinks that harm bone health:

http://healthyliving.msn.com/diseases/osteoporosis/6-foods-that-weaken-bones-3

If you want to live to be 100, here’s an article with some good tips:

http://finance.yahoo.com/news/want-to-live-to-100–sleep.html

Some tips for healthy living from Dr. Oz I’ve suggested to clients or included in posts:

http://healthyliving.msn.com/pregnancy-parenting/kids-health/dr-ozs-secrets-to-great-health

An article with some good tips to help you live longer and fight chronic disease:

http://health.yahoo.net/experts/dayinhealth/7-habits-keep-you-young

A helpful study with some insights for how to get your kids to eat more healthy foods:

http://www.medicalnewstoday.com/releases/248055.php

Some medications and other health issues that can contribute to weight gain:

http://health.yahoo.net/articles/weight-loss/photos/7-causes-weight-gain-you-cant-control#0

A list of high-glycemic foods from MIT. A high index (third column) is how fast the food spikes your blood sugar, causing weight gain and health problems:

http://web.mit.edu/athletics/sportsmedicine/wcrhighcarbs.html

Another site with a glycemic index of many foods (from low to high).

http://www.formerfatguy.com/glycemic-index-of-foods.asp

A big list of veggies with links and information for each:

http://www.everynutrient.com/vegetable-nutrition-facts.html

A link to Dr. Davis/Heart Scan blog. He has a good success rate in  reversing artery plaque with his programs:

http://www.trackyourplaque.com/blog/

A link to a cleansing diet page with recommended healthy foods. It’s a little stricter for regular eating, but is close to good nutrition for most adults:

http://www.bewellbydrfranklipman.com/resources/cleanse-diet 

 

Disclaimer: The information contained on this website is for educational use and is not intended as a substitute for the diagnosis or treatment of a licensed professional. Statements regarding the properties or functions of nutritional supplements may not have been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. 

© 2012 by Steve Carney/End Sickness Now