In Today’s Vlog Carol will share what supplements you should be taking for long term health.  According to P&I your fat stores will provide the vitamins you need in phase 2.  If you feel more comfortable taking vitamins during phase 2, the recommendations from Dr. Simeons are Vitamin D(not in oil solution) with Calcium and high dose Vitamin C in cases of sickness.  See the list below for a full range of the vitamins we take and why.  There are many other vitamins to help with different conditions so talk to your doctor about what is right for you.

Vitamin C– Vitamin C is a powerful antioxidant and anti-inflammatory, which circulates in the blood and lymphatic system. It boosts the immune system and aids in healing. It is found in many citrus fruits. RDA 100-150 mg per day.  Many take 1000 mg a day which is not necessary unless you have a deficiency or are sick.

Vitamin D – Vitamin D helps your body to absorb calcium and is key to your nervous system.  The health benefits of Vitamin D are becoming more relevant and include cancer prevention, Alzheimer’s Disease, Osteoporosis and much more.  See the video of Dr. Oz on the with Diane Sawyer on Good Morning America discussing the importance of Vitamin D.  RDA Ages 19 to 50: recommended dietary allowance 1,000 mg/day (no more than 2,500 mg/day) RDA for 50+ Ages 51 and over: recommended dietary allowance 1,200 mg/day for all except men ages 51-70 who need only 1,000 mg/day (no more than 2,000 mg/day).

Potassium- You can read this full article on Potassium at : Dr. Oz Daily Dose. Potassium is an essential enzyme for the body’s growth and maintenance tasked with managing the normal water balance between cells and body fluids. It helps regulate acidity levels as well as blood pressure and neuromuscular functioning. It also plays a crucial role in transmitting electrical impulses to the human heart. That’s a big resume for one seemingly small enzyme. RDA 2,000 mg

Magnesium–  Calcium and Magnesium are important for your muscles, bones and teeth.  Dr Oz suggested taking 600 mg of calcium with 400 mg of magnesium to help fend off Osteoporosis.  Calcium all alone can be constipating, but the magnesium will help with that.  Also, magnesium relaxes your arteries so that you won’t get heart problems from the calcium.  Dr Oz said that you should not take calcium within two hours of taking other pills, because calcium can block your body from absorbing other nutrients.  Also, take your calcium supplement with a full glass of water. Click here to read full article RDA 400 mg

Calcium – We all know taking calcium helps build strong bones and ward off osteoporosis.  See note above about how to correctly take calcium supplements as they need to be taking alone as to not interfere with other pills.  Here are some other facts about Calcium and why we should take it daily.  Calcium helps keep the weight off.  Calcium protects your heart.  Calcium improves PMS and calcium helps prevent colon cancer.  You can read more about these other benefits Click Here RDA 1000-1200 mg

B Complex– B vitamins are essential for the conversion of glucose into energy. You can find B vitamins in brown rice, dried beans and organ meats.  Taking B complex regularly will increase your energy level, promote a healthy nervous system, aids in digestion, healthy skin and nails, and especially with PMS fatigue.

Psyllium Husk– Is an excellent source of fiber.  If you are having issues of constipation try adding the tablets.  You can also mix the powder form in Carol’s Cinnamon Bread Recipe.

MSM– Is an excellent supplement to promote healthy skin.  Check out this article on MSM and video.   Be careful of the liquid form of MSM as many contain hidden sugars. Click here for a list of hidden sugar.

The following are for Phase 3-4 ONLY:

Organic Flaxseed Oil– The essential fatty acids in flaxseed oil are its key healing components. EFAs are particularly valuable because the body needs them to function properly, but can’t manufacture them on its own. Essential fatty acids work throughout the body to protect cell membranes, keeping them efficient at admitting healthy substances while barring damaging ones.

Omega 3 Fish Oil– Fish Oil helps your important organs like your brain and heart.  Fish oil contains omega 3 fatty acids called DHA and EPA which are good for your brain, heart, lower your risk of heart attack, and reduce your risk of breast cancer by over 30%. Omega-3 Essential Fatty Acids (3 grams/day with each gram containing 180 mg EPA/120 mg DHA): Essential fatty acids protect against hardening of the arteries by promoting the formation of good prostaglandins, thinning the blood and reducing the stickiness of blood cells. They can be found in coldwater fish like salmon and halibut and flax seeds.

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Psyllium-is an herbal supplement that acts as a natural laxative.  Psyllium Husk comes in powder and capsules but some find it hard to take the powder because it thickens quickly and turns into a light gel when consuming.  You can help this by mixing with a little more water and adding some lemon juice.  For information on taking Psyllium Husk, click here.

Magnesium– Those who take Magnesium and Epsom salt swear by their results.  Magnesium is also essential for PMS bloat and water retention.

Sodium Retention– Reduce sodium intake by consuming less and substituting sea salt or Mrs. Dash in your cooking.

Water– Be sure to drink non-carbonated water.  The carbonation can cause unwanted gas and bloating issues.

Fiber– Increase your fiber to 25 grams for women and 35 grams for men per day.  If your current diet is lacking in fiber, slowly work up to the recommended amount as a sudden increase in fiber intake can cause gas.

Exercise: One more benefit to exercising – out with the bad, in with the good. Sweating flushes out toxins and fluids, and even more importantly, consistent exercise helps the digestive system regulate itself, which is vital in reducing bloating.

The following is from ezinearticles.com

PMS (Premenstrual Syndrome): In the week prior to menstruation, there is a reduction of the hormone progesterone, which causes water retention. As the blood breaks down the progesterone, the kidneys retain water and sodium. When you’re experiencing PMS or any other hormonal condition, you’ll want to steer clear of diuretics, usually prescribed for those experiencing “edema,” (the swelling caused by an accumulation of excess fluids), and follow a safer way of losing the water weight. By following the tips above, avoiding salt, sugar, high-carbs, and drinking a lot, as well as including foods with natural diuretic properties into your diet, (foods which have high water content) you will be able to help eliminate the excess fluids. Click Here for more information on menstrual cycles and water retention.

Perimenopause & Menopause: The fluctuation in hormones and replacement of estrogen are two of the common causes of water weight. Follow the same guidelines as with PMS to lose water weight.

Nutritional Deficiencies: Deficiencies of certain vitamins, like thiamine (B1), B5 and B6, can cause fluid retention. Thiamine, in particular, is needed in order to release the energy from fats, proteins and carbs, to be used by the body. To treat a deficiency, there are Vitamin B supplements as well as many foods rich in these vitamins such as: whole grains, oats, brown rice, fish, poultry, red meat, nuts, eggs, yogurt, avocado, bananas, beans and yeast extract. Bananas, a staple in most peoples’ homes, are rich in potassium and help eliminate water weight. If you’re not keen on bananas, raisins are a good alternative, but limit yourself to a handful because they are high in calories. Alternatively, increasing your intake of Vitamin A and C, help reduce the frailness of capillaries and decrease water retention.

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• Abdominal fullness, feeling gaseous
• Bloating of the abdomen
• Breast tenderness
• Clumsiness
• Constipation or diarrhea
• Food cravings
• Headache
• Less tolerance for noises and lights

Other symptoms include:

• Confusion
• Difficulty concentrating
• Fatigue
• Feelings of sadness or hopelessness (See also: Premenstrual dysphoric disorder)
• Feelings of tension, anxiety, or edginess
• Forgetfulness
• Irritable, hostile, or aggressive behavior, with outbursts of anger toward self or others
• Loss of sex drive (may be increased in some women)
• Mood swings
• Poor judgment
• Poor self-image, feelings of guilt, or increased fears
• Sleep problems (sleeping too much or too little)
• Slow, sluggish, lethargic movement

Here are some tips to help combat the PMS symptoms and minimize your weight gain.

The best dietary solution for PMS is to be sure you get enough calcium and vitamin D, magnesium, B Complex and Omega 3’s

Magnesium

The last two weeks of the menstrual cycle cause magnesium levels to drop.   When you are low on magnesium you will bloat and retain water.  Taking a Magnesium supplement before your period is one key to help reduce symptoms.

Omega 3

Only take this during Phase 3.  You can get this naturally from fish sources during phase 2.

B Complex Vitamins

B vitamins are essential as they help balance out your serotonin levels.  Look for a healthy sublingual formula.  They are very effective and absorb well.  B6 for PMS is the key to mood balance.

Exercise

Get in light walking during PMS this will help to reduce stress and keeps the body active.

Caffeine

Limit your caffeine intake during PMS as this only exacerbates the symptoms.

Dinner

My doctor recommends eating a big steak and spinach for dinner right before I start.  This has helped me for years reduce the urge to eat the refrigerator.  Steak is high in iron.  If you do not eat red meat try to increase your iron from another protein source.

Chocolate Cravings

Stick with chocolate delight recipes.  This will keep you from eating bad chocolate during your period.  Click Here for Recipes.

Sleep:

Make sure you get your 8 hours of sleep during this time.  Your body needs time to repair itself and it will help with the symptoms if you are well rested and have the right nutrition.

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Make sure all vitamins are NOT fat soluble. No fish oils, vitamin E or A. Make sure you get all your “iums” in your diet: Potassium, Magnesium, Calcium and to stay regular Psyllium.

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“An excess of water keeps the feces soft, and that is very important in the obese, who commonly suffer from constipation and a spastic colon. While a patient is under treatment we never permit the use of any kind of laxative taken by mouth. We explain that owing to the restricted diet it is perfectly satisfactory and normal to have an evacuation of the bowel only once every three to four days and that, provided plenty of fluids are taken, this never leads to any disturbance. Only in those patients who begin to fret after four days do we allow the use of a suppository. Patients who observe this rule find that after treatment they have a perfectly normal bowel action and this delights many of them almost as much as their loss of weight.”(Pounds & Inches, Constipation, Page 36)

Here are a few ideas and products you can try to help this situation. As always, make sure you are drinking enough water, it is recommend 2 liters per day. Increasing fluid intake is all some need to get the bowels moving and keep them regular. There are some herbal teas that can help such as Smooth Move, Licorice, Yogi Get Regular, and Good Earth Laxative Tea. Available in the Marketplace.

You can also take supplements. Psyllium Husk and Cascara Sagrada are a herbal supplement that acts as a natural laxative. Psyllium Husk comes in powder and capsules but some find it hard to take the powder because it thickens quickly and turns into a light gel when consuming. You can help this by mixing with a little more water and adding some lemon juice. Also, those who take Magnesium and Epsom salt swear by their results. Peter Gillham’s Natural Calm which has magnesium is also recommended.

Purifying your body and doing a whole food detox has shown to help relieve constipation and is a great detox cleanser in any phase.  Click here to read more about the Health Pro Detox.

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