My Top 5 Recommended Health Supplements

People often ask me what is the one supplement that I recommend. My answer is always that it really depends on the person... there are so many factors from genetic predispositions, to diet, environmental factors, lifestyle and stress. And I also always want to emphasize that supplements are just that - supplements, not "insteadofs" - they add to a healthy diet and lifestyle to help fill gaps that may result from occasional imbalances in diet or lifestyle factors, or due to physiological needs for higher requirements than might be possible through the diet such as people with specific health concerns like arthritis, cancer, or the development of diabetes or heart disease... competitive athletes may have higher requirements for certain nutrients, and that may vary depending on their sport.... people who are on restricted diets for weight release, or due to food allergies... the elderly who often have difficulty with digestion may do well to supplement... pregnant or breast feeding women have needs for certain nutrients in higher amounts... You get the picture.

So with all that said, for the average person who has average health and perhaps a slightly above average diet (they're eating fruits & veggies but perhaps not fully meeting the 5-10 servings per day that is recommended every day; they may eat some convenience and processed foods, but it's not the majority of their diet), here are my top 5 recommended supplements:

#5 - A daily good quality full spectrum multivitamin/mineral - Look for brands that offer special formulations for women and for men, and for those over 40/under 40. Naka makes a nice liquid multi for men and for women. You'll usually need to take 1-3 a day; if you need to take multiple quantities, take one with breakfast and one with lunch (or if 3, take one with each meal). A multi will ensure you meet the minimum daily requirements of the full spectrum of vitamins and minerals (or close to), and can give you the boost you might need to help you reach optimal health.

#4 - B complex - granted not EVERYONE needs additional Vit B, but most people can benefit from it (even when taking a multi, as a multi will only provide minimum quantities). B vitamins are water soluble, and if not used entirely are quickly excreted (when your pee looks like it glows in the dark, that is largely your excess B vitamins). When you are undergoing stress (physical or emotional), B vitamins become depleted. B vitamins help the body cope with the effects of stress, as well as aiding in the digestion and metabolism of carbs, fat, and proteins, and in producing energy. Take them with breakfast and/or lunch, but not much later than that as many people will find B vitamins stimulate their energy enough that it can disturb your sleep. I highly recommend the AOR brand "Advanced B Complex" as it offers the various B vitamins in the proportions used by the body (as opposed to a straight 50/75/100mg complex).

#3 - Cal:Mag - Even if you're taking a multi, Calcium and Magnesium are not provided in anywhere near the amounts that are needed as they simply are too heavy/dense to put into a supplement with all the rest of the vitamins/minerals. You'd never be able to swallow it. As most people are aware, calcium and magnesium are important for the health of bones and teeth. They are also critical for nerve conduction and muscle contraction (which includes the activity of the heart) and relaxation. Look for a Cal:Mag that is in a 2:1 or 1:1 ratio. Often you will find these minerals in combination with other bone supportive vitamins and minerals such as vit K, Vit D, boron, zinc, and phosphorous. These vitamins and minerals all work synergistically, supporting the absorption and function of each other.

#2 - Vit D3 - Vit D has quickly become one of the most "prescribed" vitamins by Doctors, as it is becoming recognized as important for all cells in all body systems and organs. The cold and flu season that characterizes the winter months in Canada and the northern States is suspected to be a result of deficiencies in Vit D as a result of the lack of sunshine. SAD - seasonal affective disorder, or "the winter blues" - also may be partly caused by Vit D deficiency. Vit D is important for the health of bones, nervous system, mood, and immunity. Doctors recommend 1000IU per day for most adults. Get the D3 form, which is the form that is produced by the skin when exposed to sunlight.

And my #1 most recommended supplement - Essential Fatty Acids in the form of fish oil - Essential Fatty Acids (omega-3 and omega-6) are critical for the structure and integrity of the cell membrane of every cell in the body. When we eat poor quality fats, or too much of the wrong kind of fat (especially trans-fats found in hydrogenated oils like margarine or foods that are deep fried), every cell and organ of the body will be compromised. The cell walls become less fluid and the "semi-permeability" that controls what gets into the cells (hopefully nutrients) and what gets out (hopefully cellular waste and toxins) becomes compromised. This has far reaching effects on all body systems and functions. EFA's (with fish oils being the best, most bio-available source, and with omega-3 being the most critical since omega-6 in the North American diet is so readily available) support the immune system, reproductive system and endocrine function (aka: your sex hormones), the health of skin and hair and nails, nervous system and brain function including memory, learning, and mood, and help to lubricate and cushion joints. They are potent anti-inflammatories throughout the body, and so help with cardiovascular system health, as well as helping to manage blood sugar. Good fat is also required for healthy liver functioning, and for allowing the body to release excess stored fat. Virtually everyone can benefit from adding fish oil to their diet, especially since we cannot eat enough fish (due to mercury toxicity concerns). One to two tsp a day in a liquid is recommended (honestly, they don't taste fishy or oily in a good quality brand such as NutraSea). You can opt for capsule form, but you will have to take much more than 1 tsp and speaking from personal experience, I have noticed a huge difference in the softness of my skin since switching to the liquid oil.


General guidelines for selecting your supplements:

Vitamins and minerals should be taken with food to improve absorption and synergy.

Capsules and softgels are better than tablets, and liquids are better than capsules and softgels (although not as convenient if you're eating on the go a lot).

"Time Release" options aren't highly favoured as they aren't as readily digested and absorbed. Vit C is the most commonly found "time release" supplement. The idea of time released formulations is that for water soluble vitamins that are quickly excreted if they aren't used, they need to be replenished in your body regularly throughout the day. Time release breaks down slowly so it's constantly released throughout the day so you can just take it once in the day and let it do its thing. In theory it's a good idea, but in reality they don't all work so perfectly. It's better to just get into the habit of taking your vitamins with your meals so you have them spread throughout the day.

You can often find Fish Oils, Multi-Vitamins, and Cal:Mag all with Vit D included, so take a look at the labels and aim for about 1000IU of Vit D daily. A little more should not be harmful, but most people will not need to exceed that amount drastically.

Brands that I like include AOR, New Chapter, Sisu, NOW, Natural Factors, and NutraSea. Generally if you find it in a Health Food or Supplement store, it is a better quality than the typical drug store brands. With supplements, in most cases, you get what you pay for in terms of quality of processing, excipients used, and absorbability by the body.

Somebody stop the train! 7 Key Strategies for Coping with Stress

Lately I've been having conversations with my friends about how quickly time seems to be going. We all seem to be having the same experience of time just FLYING... It feels like even in just the last 3 months, someone flicked some cosmic switch and just put us all in warp speed. Do you feel it too? There is just sooo much to do, and we feel perpetually "on"... busy beyond busy, yet a feeling of never really making a lot of progress. And, while friends are on our minds, and we still feel connected to each other, a month can easily pass without so much as a phone call... maybe a quick email exchange here or there, but no real face time or even phone time. When we speak, we pick up where we left off, but as we're talking, we catch ourselves referring to things that have happened in our lives as if the other person knew about them... when we realize we hadn't talked since before "X" happened, we are snapped into the reality that "holy crap, we really haven't talked in a while, eh?" I'm glad to know this isn't just me feeling this way, and the fact that we're all going through this together is somewhat comforting, and allows us to give each other the breathing room without anyone taking the lack of contact personally. But shoot, it's exhausting isn't it? AND... I miss my peeps! AND... dun dun duuuuuun... we're only about to go into the holiday season! Let the madness begin! Sigh. Anyone else getting a headache? I need a nap.

At times like this, we may be feeling a multitude of effects of being in the "Warp Zone." For example:

• Physically - tired & depressed, or alternatively tired & "wired," headaches, difficulties with digestion, having an increase in appetite or cravings for sweet & fatty foods, feel like you can never get enough sleep, perhaps catching colds or sore throats more easily
  
• Mentally - low mood/apathetic, or anxious, irritable, and time-pressured, problems concentrating or remembering things
• Spiritually - somewhat disconnected, perhaps you look back at your day (or even just what you were doing in the last hour) and it's all just a blur... especially activities involving interacting with other people, if you look back on it a couple of hours later, does it feel like it was way earlier in the day or like several days have passed since the interaction?

These (and there are more) are all signs of chronic stress. Stress is the absolute #1 underlying factor in the development dis-ease and lack of vitality and wellness. Short of adding more hours to the day or physically slowing time down, there are some things you can do for yourself - body, mind and spirit - to help mitigate the effects of stress:

1. Breathe. Get PRESENT. Ever notice how when we are kids, a day feels like a week, a week, is like a month, and summer feels like it goes on forever, but it seems like the older we get, the faster time speeds by; A day is nothing, in fact we wish we had more time... a week flies by like a day used to feel, and the summer... it's what we were looking forward to back in March and April a the first signs of spring, but suddenly in autumn we're looking back and realizing it's gone already and we didn't even take advantage of it. This happens because as adults, we are always focusing so much on the future - what we have to get, want to get done, need to get done, or "can't wait for." When your head is always in the future, your body and soul go with it. You are no longer present in the here and now, so you don't experience it fully. Bring your focus back to the present moment. Remind yourself to do this several times a day. Give yourself even just 2 minutes to take some deep breaths, look around and notice the sights, sounds, smells... look out a window (or better yet, go outside), talk to someone and get back in the moment, and regain some perspective.
2. 
   Honour your body's need for sleep and rest. If you aren't getting enough rest, you are going to burn out, mentally and physically. When you're under periods of stress, your body needs more recovery time, and your brain needs a break. You're going to crave sugary and fatty foods, you're going to feel depressed or anxious, and let's face it, you're not going to be nearly as productive or as effective in anything you do. Your workouts will suffer, your work performance will suffer, and your motivation to do much outside of work will suffer. This makes it harder to do the next step.
3. 
   Stay organized. Make lists, and prioritize. Recognize there ARE only so many hours in the day. Take the pressure off to be a super hero, take a stand for your "only human" self, and give yourself a break. If you have a tendency to run a to-do list in your head all the time, do yourself a favour and just write it down. Use electronics to your advantage; for example, you can use the "tasks" function in Outlook to remind you of important tasks - when something comes up that you need/want to follow up on, schedule a task for that date/time and let it pop up to remind you. Or use a dayplanner and do the same thing. And, please make sure you put at least ONE thing on that list EVERY DAY and EVERY WEEK that is fun, relaxing, and rejuvenating for YOU.
4. 
   Eat a well balanced, nutrient-dense diet that is nourishing to body and soul. Much like getting enough rest, your body, mind and spirit cannot go on well without getting adequate nutrition to support the demands you're making to keep going at that pace. Eat more fruits, veggies, whole grains, and beans and legumes. Eat a little less animal protein. Eat grounding foods like sweet potatoes, carrots, turnips and beans. Soups and stews are easy to digest and comfort the body and soul.
5. 
   Take B-vitamins and Vitamin C. These vitamins are depleted under periods of high stress. B-vitamins in particular help your body cope with stress, and boost your energy and support digestion and metabolism of carbs, fat, and protein. Vitamin C helps as well, and supports the immune system which can become compromised by excess stress.
6. 
   Take adrenal support supplements and/or 5-HTP. The adrenal glands are the body's stress-glands. They product stress hormones that help your body release extra energy to keep you going. But they can become overworked and fatigued when stress goes on too long. A nutritious diet, b-vitamins, and adequate rest are important. Avoid caffeine, it adds more stimulation to the adrenals. Try "adaptogenic" herbs (adrenal supporting, helping your body adapt to stress) such as Relora, Rhodiola, or even adrenal glandular formulations. 5-HTP is a hormone that supports serotonin production, so if you are feeling depressed, this can help. However, consult a doctor before taking it if you are already taking SSRI medications for depression.
7. 
   Less screen time, more face time. The relationships in our lives are what make life worth living, aren't they? So while life seems to have sped up with more and more demands on our time, remember, you will never on your death-bed wish you'd spent more time at the office, or catching up on your tv shows, or playing internet games or surfing the net. Time spent connecting with friends and loved ones and colleagues alike is ALWAYS time well spent, and help us get present and reconnected to ourselves. Make sure you take some time EVERY DAY to connect with at least one important person in your life, even if just for 10 minutes (the more the better).

As the holidays approach, use these strategies and CONSCIOUSLY CHOOSE how you want to spend your time, and how you want to remember them. Be present, take the pressure off, and prioritize yourself, your health, your relationships, and your enjoyment of the time that you have. I know it feels like it's not possible and not in your hands to choose how your time is spent. If that's the case, then perhaps the first priority for you is in fact to prioritize YOURSELF. No one else - and certainly no job - will do this for you. You have to own it, and make it happen. The reward is priceless.