Eating out with GERD

If you'd rather swallow fire than eat out at your favorite restaurant, gastroesophageal reflux disease, or GERD, could be to blame. But before you swear off restaurant meals for good, check out these smart tips on dining out:

Portion Perspective
Overeating is a surefire way to aggravate the symptoms of reflux. A full stomach applies pressure on your lower esophageal sphincter, says Roberta Anding, a registered dietitian and spokesperson for the American Dietetic Association. Yet most restaurants pile two or more servings onto one entrée-size plate. To help control GERD while eating out:

Ask the waiter for a half portion.
Share a meal with your dining partner.
Order two small appetizers for your main course.
Take half your entrée home in a to-go bag.
Eat slowly
Self-Knowledge
You can read about the various causes of GERD and not clearly recognize yourself among the many descriptions. That's because individuals are unique and different things — including foods — trigger GERD. Because people are not genetically identical, Anding says, you must learn which specific foods aggravate your reflux symptoms — and keep track of them. Anding suggests that when you dine out you ask the waiter how a dish is made. A menu might list pasta with cream sauce, but that could be a red cream sauce. If tomatoes trigger your symptoms, then you'll wish you had ordered something else.

Exercise for your health

The benefits of physical activity are much more extensive than just losing weight and building strength. Exercise also increases endurance, improves flexibility, and alleviates the symptoms of anxiety and depression. It also reduces the risk of many health conditions, including heart disease, diabetes, hypertension, stroke, and cancer. Incorporating a regular exercise routine into your schedule can be challenging, but the results will be worth all your efforts. The first step? Learn how you can make a new workout work for you.

We recommend starting with an exercise routine that consists of moderate-intensity physical activity for at least 30 minutes a day, five days a week, based on guidelines set by the U.S. Department of Health and Human Services. "Moderate intensity" means that you should be able to carry on a conversation comfortably while working out (but your routine shouldn't be so easy that you could actually sing during the activity). Additionally, you can exercise either in 30-minute intervals or in shorter sessions that add up to 30 minutes; as long as the 30 minutes of activity take place on the same day, you'll still reap all of the health benefits.

A comprehensive exercise regimen is made up of cardio, toning, and stretching exercises.

Cardio: Condition your heart, lungs, and other muscles with cardio activities, such as walking, hiking, bicycling, dancing, swimming, tennis, golfing, and aerobics.

Toning: Build strong muscles and bones with toning exercises, including yoga, Pilates, calisthenics, gymnastics, and weight training.

Stretching: Increase your flexibility and improve your blood flow with stretching exercises, including certain types of yoga and tai chi. Stretches should be held for at least 30 seconds, without bouncing.

TEE: Putting it all Together

TEE: Putting It All Together

Today is the day! The suspense has been killing you, right? But I'm keeping my promise: Today we'll investigate exercise expenditure, the last piece of the total energy expenditure (TEE) formula, and put it into place to calculate your overall calorie needs and expenditures.
The third and final element you need to calculate your TEE is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.

Use this chart to help you determine the number of calories you burn from exercise on an average day according to your weight, the type of exercise you do, and its duration. Write the number down.

Now get the three numbers you've come up with over the past weeks. Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number.

RETINOL

By: Dave Osh

Many anti-wrinkle and skin rejuvenation products contain retinol, which is a form of vitamin A. Many people confuse retinol with Retin A, which is a brand of tretinoin also referred to as trans-retinoic acid or simply retinoic acid.

Retinol and retinoic acid are related but distinctly different. Retinol and other forms of vitamin A, such as retinal and retinyl palmitate, do not have much direct effect on the skin. They first need to be converted by special enzymes into the active metabolite, retinoic acid. Only retinoic acid directly affects skin cells and helps reduce some signs of aging.

In theory, you should be able to apply retinol to the skin, wait till it gets converted to retinoic acid, and eventually get the known skin benefits of the latter. In reality, the conversion rate is low and varies greatly among individuals.

Besides, when exposed to air either during storage or use, much retinol may get oxidized or degraded even before it can become available for conversion to retinoic acid in the skin.

As a result, significantly less people respond to retinol creams than to retinoic acid (tretinoin, Retin A), and the degree of response tends to be less too.

It is true that retinol products tend to have fewer side-effects than retinoic acid (tretinoin, Retin A). The reason is the same: lower biological activity of retinol due to slow conversion and, possibly, degradation.

Notably, some companies have developed stabilized high-concentration retinol formulas that seem to be more effective than run-of-the-mill retinol products. However, high concentrations of retinol can be almost as irritating to the skin as retinoic acid. (See our article on active retinol for more about such products.)

Bottom line
In my program "How to Astonish Everyone with Wrinkle Free Young Look", I recommended Retinol as your first choice. This is what I have used for the last 2 years especially because the side effects of Retin A.

But after further research I changed to Retin A, with the same procedure as in my program (before bed time, after ALA and before moisturizer).

Retin A (Renova and other brands) appears to provide a better shot at eliminating fine lines and reducing wrinkles than even the best retinol formulations. (Not to mention many virtually ineffective retinol products.)

Retin A users who experience skin irritation and/or chronic peeling could try to eliminate the side effects by reducing the concentration and/or frequency of application. If that fails, a well-selected retinol product may be worth a try.

In some countries, retinoic acid (tretinoin, Retin A, Renova) is available only with a prescription by a physician. So a trip to the doctor may be necessary.

Caution: neither Retin A nor retinol should be used in the event of continuing chronic side-effects.

Healthy Salads

Greens
Most salads start with a pile of greens. Since greens are low in calories and are a good source of fiber, it's a great way to add volume to your meal without adding a lot of calories. There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker lettuces offer more vitamins than pale iceberg, for example. Spinach has iron, and all varieties are low in calories. One cup of shredded lettuce has about 5 to 10 calories.
Vegetables
Almost any raw vegetable can be cut up and added to a salad. Green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes, and cucumbers are all great suggestions. We need five to nine servings of fruits and vegetables per day, so eating a salad is a good way to meet those needs. Brightly colored vegetables have bioflavonoids, and the dark green vegetables are lowest in calories -- about 20 calories per half cup serving.
Fruit
Blueberries, raspberries, blackberries, apple slices and raisins add vitamins and antioxidants. The delicious burst of flavor and sweetness they add can also help you cut back on, or eliminate, high-calories salad dressings. A half cup of apple slices has 30 calories, and a half cup of berries has about 40 calories.
Meat and Cheese
To make a meal of a salad, you may wish to add some healthy protein sources like chopped or sliced hard-boiled eggs, lean beef, cooked shrimp, tuna, chicken breast, or strips of cheese. Make sure to measure your protein sources, since meats and cheese have more calories than fruit or vegetables. Avoid fried meats like chicken strips or battered and fried shrimp. They contain unhealthy fats and lots of calories. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna will add about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories.
Nuts
Sprinkle a few nuts like walnuts, pecans, almonds, or cashews for a nice crunch. Just a few nuts will do, about one-eighth cup of nuts adds about 90 calories. Walnuts are a great source of omega-3 essential fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids.
Salad Dressing
One tablespoon of regular commercial salad dressing will add 50 to 80 calories, so be careful to measure how much you use. A large salad may tempt you to use a lot more, just remember that one-quarter cup of dressing could add up to 300 calories. Low fat dressings are available, which offer fewer calories, but they may not taste as good. A salad with a variety of fruits and vegetables really doesn't need any dressing; some freshly squeezed lemon or lime juice will likely be enough to suit your taste.
A Salad to Try
Here is a great example of a delicious, healthy salad:
two cups of green leaf lettuce
one-forth cup raw green beans
one-forth cup snap peas
one-forth cup chopped tomato
one-forth cup sliced carrots
one-forth cup apple slices
one-forth cup blueberries
one-forth cup chopped chicken breast
one chopped hard boiled egg
one ounce of shredded mozzarella cheese
one-eighth cup walnut pieces
lemon and lime wedges
This salad has lots of vitamins, antioxidants, phytochemicals and fiber and comes in at just under 400 calories. Serve this salad with a glass of iced-herbal tea or a big glass of sparkling water with lemon.

Salads can be changed and adapted to any diet. Choose low carb green vegetables for low carb diets and use low-fat or no dressing for low-fat diets. Choose the lowest calorie ingredients if you are watching your calories. Keep lots of salad fruits and vegetables on hand, and you will find it easy to create salads several times per week. Change the ingredients to create completely different flavors, and you will never get bored with healthy salad meals

Check What Your Body Needs

This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100 percent whole grain or 100 percent whole wheat to be sure you are getting whole grain products.
Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.
Beverages should be kept simple. Water, low fat milk, juices and herbal teas are all good choices. If you choose soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
Dairy products should include low fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium fortified orange juice, or goats' milks and cheese.
Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high fat gravies and high calorie foods like canned spaghetti and ravioli products.
For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
Don't load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.

Pelvic Muscles

Why exercise pelvic muscles?
Life's events can weaken pelvic muscles. Pregnancy, childbirth, and being overweight can do it. Luckily, when these muscles get weak, you can help make them strong again.

Pelvic floor muscles are just like other muscles. Exercise can make them stronger. Women with bladder control problems can regain control through pelvic muscle exercises, also called Kegel exercises.


The pelvic muscles work to control the release of urine.Pelvic Fitness in Minutes a Day
Exercising your pelvic floor muscles for just 5 minutes, three times a day can make a big difference to your bladder control. Exercise strengthens muscles that hold the bladder and many other organs in place.

The part of your body including your hip bones is the pelvic area. At the bottom of the pelvis, several layers of muscle stretch between your legs. The muscles attach to the front, back, and sides of the pelvis bone.

Two pelvic muscles do most of the work. The biggest one stretches like a hammock. The other is shaped like a triangle. These muscles prevent leaking of urine and stool.


You can make these pelvic floor muscles stronger with a few minutes of exercise every day.
How do you exercise your pelvic muscles?
Find the right muscles. This is very important. Your doctor, nurse, or physical therapist will help make sure you are doing the exercises the right way.

You should tighten the two major muscles that stretch across your pelvic floor. They are the "hammock" muscle and the "triangle" muscle. Here are three methods to check for the correct muscles.

Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles.


Imagine that you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a "pulling" feeling, those are the right muscles for pelvic exercises.


Lie down and put your finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscle.


Don't squeeze other muscles at the same time. Be careful not to tighten your stomach, legs, or other muscles. Squeezing the wrong muscles can put more pressure on your bladder control muscles. Just squeeze the pelvic muscle. Don't hold your breath.

Repeat, but don't overdo it. At first, find a quiet spot to practice—your bathroom or bedroom—so you can concentrate. Lie on the floor. Pull in the pelvic muscles and hold for a count of 3. Then relax for a count of 3. Work up to 10 to 15 repeats each time you exercise.


Healthy sphincter muscles can keep the urethra closed.
Do your pelvic exercises at least three times a day. Every day, use three positions: lying down, sitting, and standing. You can exercise while lying on the floor, sitting at a desk, or standing in the kitchen. Using all three positions makes the muscles strongest.

Be patient. Don't give up. It's just 5 minutes, three times a day. You may not feel your bladder control improve until after 3 to 6 weeks. Still, most women do notice an improvement after a few weeks.

Exercise aids. You can also exercise by using special weights or biofeedback. Ask your health care team about these exercise aids.

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Hold the Squeeze 'til After the Sneeze
You can protect your pelvic muscles from more damage by bracing yourself.

Think ahead, just before sneezing, lifting, or jumping. Sudden pressure from such actions can hurt those pelvic muscles. Squeeze your pelvic muscles tightly and hold on until after you sneeze, lift, or jump.

After you train yourself to tighten the pelvic muscles for these moments, you will have fewer accidents.


[Top]

Points to Remember
Weak pelvic muscles often cause bladder control problems.


Daily exercises can strengthen pelvic muscles.


These exercises often improve bladder control.


Ask your doctor of nurse if you are squeezing the right muscles.


Tighten your pelvic muscles before sneezing, lifting, or jumping. This can prevent pelvic muscle damage.


My Pelvic Muscle Exercise Log
Print out this chart and record your pelvic muscle exercises.

Sunday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Monday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Tuesday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Wednesday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Thursday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Friday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.

Saturday
I exercised my pelvic muscles ____ times.
I spent ____ minutes exercising.
At each exercise session, I squeezed my pelvic muscles ____ times.




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Apple-Shape Women Oxidative Stress

Apple-shaped women oxidative stress and Vitamin C
Medicine Alternatives | Nutrition


Reuters
Mon May 2, 2005 06:47 PM ET
By Maggie Fox, Health and Science Correspondent

WASHINGTON (Reuters) - Women who develop thick waists and high cholesterol at menopause may be at higher risk of heart disease because they also have more damage to their arteries, U.S. researchers reported on Monday.

They believe their findings may help explain why older women who took hormone replacement therapy had higher rates of heart attacks and strokes. They also may offer the possibility that younger women can safely take HRT if they want to.

Menopausal women who had more abdominal fat and higher cholesterol, already linked with heart disease, also appeared to be experiencing more oxidative stress, Kerrie Moreau of the University of Colorado at Boulder and colleagues reported.

Both circumstances are known to be linked with heart disease but this is the first time the two have been specifically linked to one another, Moreau said in a telephone interview.

"We know arteries become stiffer when we get older. We were trying to figure out why that is," Moreau said.

"One mechanism is the development of oxidative stress -- free radicals that can damage cells in our body. We were able to pinpoint what type of post-menopausal women this is associated with. Those women who have more body fat accumulation in the abdominal region appeared to have more oxidative stress."

After menopause many women undergo a shift in body fat so that there is more fat in the abdomen. This can cause the sympathetic nervous system, which controls blood vessel function, to become elevated and stiffen the arteries.

And because the women are no longer producing estrogen, a natural antioxidant, they begin to suffer from artery disease, Moreau proposed.

TESTING OXIDATIVE STRESS

Moreau and colleagues studied 31 healthy, sedentary women and found that the arteries of women past menopause were 56 percent less elastic than those of premenopausal women.

They tested oxidative stress by giving the women intravenous infusions of ascorbic acid -- better known as vitamin C and a powerful antioxidant.

When the postmenopausal women were given ascorbic acid, elasticity in their carotid arteries improved by about 26 percent, Moreau's team reports in the American Heart Association journal Hypertension.

Moreau stresses that the effects of the vitamin C are temporary and that the body quickly excretes the high levels used in her study.

What it may show is that estrogen therapy may help prevent some of this damage, if used before it happens.

"We can't say you should take estrogen," she stressed.

But several researchers have noted that the studies that were the basis of pulling millions of women off hormone replacement therapy included women with an average age of 65 -- well past menopause and perhaps suffering from already damaged arteries.

"Chances are the vessels are already aged and they could be getting stiffer," Moreau said.

"When we give hormone therapy to an unhealthy vessel, it can actually cause bad things to happen. So maybe if you initiate hormone therapy in a healthy vessel, right around the age of menopause, we could probably see some different things."

She agrees with others who want to investigate the possibility that HRT given to younger women, just going through menopause at 45 to 55, might prevent the damage. Some women who have severe symptoms such as hot flashes may opt for HRT, and watching their health years later may give an answer.

Seaweed

Seaweeds
The weeds of the ocean have so much to give us. Let them help you:

• Prevent and relieve osteoporosis

• Maintain strong, flexible bones

Seaweeds contain lavish amounts of every mineral needed to create and maintain solid bone mass. Kelp is an exceptionally rich source.

• Lower blood pressure and cholesterol, increase cardiac efficiency

• Eliminate varicose veins and hemorrhoids

Japanese research confirms the cardiotonic and hypotensive effects of seaweeds.

• Maintain healthy thyroid function

• Relieve incontinence, vaginal dryness, and persistent hot flashes

• Nourish the glandular and urinary systems

Seaweeds are superb sources of the nutrients most needed by the endocrine, circulatory, and immune systems. Regular use helps maintain adequate production of all hormones, especially thyroid hormones. Lavish use may reverse hypothyroidism.

• Increase immune functioning

• Increase stamina

• Minimize the effects of stress, chemicals, and radiation

• Lengthen life span

Algin in seaweed escorts damaging compounds harmlessly out of the body. Free radicals are also eliminated. Vitamins E, C, and A are found abundantly in seaweeds. I use seaweed to protect myself from air pollution, chemicals in my food, and the thinning ozone layer. It can be used freely for several days before and after any X-ray, from dental ones to mammograms.

• Improve digestion

• Restore sexual interest and enjoyment

• Ease sore joints

• Bring a glossy glow to hair and skin

As befits denizens of the ocean, seaweeds are especially good at nourishing juices: digestive juices, joint juices, emotional juices, erotic juices. Seaweed helps them all flow.

All seaweeds are edible, so you can gather your own, if you wish. Kelp, wakame, khombu, dulse, hijiki, and arame are sold at Oriental and health food stores.

Dosage: As a vegetable, 1/2 ounce/15 grams dry weight, weekly.
As a condiment, unlimited daily use.

CAUTION: The iodine in kelp may aggravate hyperthyroid conditions.



Stinging Nettle
Urtica dioica, Urtica urens
Brennessel, Ortie

Some post-menopausal women tell me stinging nettle is so nourishing and energizing they find themselves unexpectedly having a normal menstrual flow after regular use of it.

The more usual effects of nettle are to:

• Nourish, strengthen, rebuild kidneys and adrenals

• Ease and eliminate cystitis, bloat, and incontinence

• Rehydrate dry vaginal tissues

Nettle has a miraculous ability to heal and restore adrenal/kidney functioning. Stories continue to make their way to me of women who have avoided dialysis, gotten off dialysis, and so repaired their kidneys that replacement surgery was canceled, thanks to sister stinging nettle. Nourish your post-menopausal adrenals with nettle infusion and they'll produce enough estrogen to keep you looking and feeling juicy.

• Nourish and energize the endocrine glands

• Nourish and rejuvenate the cardiovascular system

• Normalize weight

• Ease and prevent sore joints

• Relieve constipation and reduce hemorrhoids

• Nourish supple skin and healthy hair

Nettles' super supplies of vitamins, minerals, proteins, and micro-nutrients nourish every bit of you, encouraging optimal functioning in all aspects of your being. Nettle influences hormones through its wealth of lipids (triglycerides, fatty acids, tocopherols, sterols, galactosyl-diglycerides) and restores health to the cardiovascular system burdened with cardiac edema and venous insufficiency.1

• Create strong, flexible bones

Nettle infusions, vinegars, and soups are fantastic sources of calcium, magnesium, potassium, silicon, boron, and zinc: the strong bone sisters. Nettles are also a source of vitamin D, a crucial nutrient for flexible, healthy bones.

• Stabilize blood sugar

Rich in chromium, manganese, and other nutrients restorative to glandular functioning, nettles, I suspect, help prevent adult-onset diabetes.

• Reduce fatigue and exhaustion; improve stamina

Nettles nourish your energy at the deepest possible levels with intense supplies of iron, chlorophyll, and copper.

• Reduce and eliminate headaches

• Nourish and support the immune system, prevent cancer

• Nourish and heal the digestive system

• Nourish and strengthen the nervous system

Nettles are an optimum source of the vitamins critically important for health: vitamin B complex (especially thiamine, riboflavin, and niacin), carotenes (vitamin A), and vitamin C (ascorbates and bioflavonoids).

Enjoy cooked nettle greens all spring, but be sure to harvest and dry enough for winter-time infusions, too. I pick nettles only before they flower. Fresh leaves steeped in olive oil impart a rich taste and innumerable healing qualities to the oil. Nettles make a great vinegar, too.

Post Menopausal

Vitamin, Mineral, and Herbal Supplementation for Women Reaching Menopause

March 2001

There are many women for whom hormone replacement therapy (HRT) may not be necessary or may be dangerous. For these women herbal therapy may relieve some of the common discomforts associated with menopause. Herbal sources are used in the manufacturing of some of the traditional therapies such as progesterone and estrogen. Some plant compounds can produce estrogenic and progestational effects. Vitamin and mineral supplementation may also help correct the vitamin and mineral deficiencies resulting from menopause. These deficiencies may also cause more extreme side effects associated with menopause.



Herbs
Black cohosh may be used to treat hot flashes. Experiments have shown that the herb has substances that bind to estrogen receptors in animal models and lower LH (a hormone which is elevated in menopause) in both animals and humans.
Evening primrose oil is a good source of gamma-linolenic acid (GLA), an essential fatty acid. Evening primrose oil has been used for premenstrual syndrome (PMS) and mastalgia (sore breasts). Flax seed oil is also a good source of essential fatty acids. Flax seed is rich in alpha-linolenic acid (ALA) and is also used by many for PMS and breast tenderness.

Ginseng has been shown to prevent the thinning of the vagina seen in menopause. Ginseng may also help relieve the fatigue commonly reported during menopause.

Goldenseal may be useful for post-menopausal vaginal irritation and inflammation and for uterine cramps.

Hawthorn dilates blood vessels and improves circulation. It has been used in combination with ginko biloba to improve post-menopausal memory loss.

Saw palmetto has been extensively studied over the past several years for the treatment of enlarged prostate in men. It is now being studied for possible use in women to treat hirsutism, (abnormal hair growth) and polycystic ovarian disease.




Vitamins and Minerals
Vitamin A from beta carotene plays a roll in maintaining normal vision, skin, reproductive function, and protection against infection. One study showed that women with recurrent vaginal yeast infections had low levels of Beta Carotene and when they took supplemental Beta Carotene the infections resolved. There may also be a connection between Beta Carotene and ovarian function. A related antioxidant, lycopene, is being studied for it's possible role in preventing cancer.
Vitamin B6 is involved in the production of brain hormones (neurotransmitters). Vitamin B6 levels can be low in depression or in women taking estrogen, in the form of birth control pills or hormone replacement therapy (HRT). Folic acid and vitamin B6 deficiencies have been associated with osteoporosis in postmenopausal women. Vitamin B6 has also been associated with a decrease in the incidence of heart disease in women. Vitamin B12 helps keep your folic acid level up which keeps homocystine levels low. Depression has been linked to low levels of vitamin B12 and it has been used along with folic acid to treat depression.

Vitamin C is essential for wound healing, immune function, and hormone production. One study reveled that women with high levels of vitamin C had a lower risk of breast cancer. Another study showed women with low levels of vitamin C had an increased risk of cervical dysplasia and cervical carcinoma in situ.

Vitamin D stimulates the absorption of calcium. Women being treated for or at risk for osteoporosis need to be sure they are receiving adequate amounts of vitamin D.

Boron is a trace nutrient necessary for the prevention of post-menopausal osteoporosis. It does this by activating vitamin D and estrogen. One study showed that postmenopausal women who took Boron daily decreased the amount of calcium lost in their urine and increased their estrogen levels.

Calcium supplementation is generally recommended to help prevent osteoporosis in post-menopausal women. Several studies have shown that calcium supplementation can help slow down bone loss but does not prevent it. In osteoporosis calcium does not replace the bone loss which has already occurred. Women who are taking estrogen, Fosamax, or Miacalcin, for osteoporosis should also be taking calcium.

Magnesium intake is essential in preventing osteoporosis and has been used in the treatment of migraine headache. Several studies have shown that women complaining of PMS have low levels of magnesium in their blood. Two trials have shown that supplementation with magnesium relieved PMS mood changes, breast tenderness, and weight gain in a significant number of participants.

Here are some information

Here is some information we've collected about how the various vitamins, minerals and herbs affect fertility. As with all use of any of these products, please check with your doctor as to how they might affect you.
Our favoriites:
FertilAid: A blend of many of the supplements listed below
Evening Primrose Oil: For increasing Cervical Mucus
Vitex: All natural aid to assist in luteal phase defects.

Vitamins and Minerals for Fertility
Vitamin C and Fertility:
According to a study conducted at the University of Texas Medical School at Galveston, insufficient amounts of vitamin C in a man’s diet can lead to agglutination of sperm. Agglutination occurs when sperm cells clump together, thus inhibiting maximal progression or movement of the sperm. According to Dr. Earl Dawson M.D., Ph.D., associate professor at the U of Texas at Galveston, vitamin C is also helpful in smokers who have increased amounts of abnormally formed sperm. Cigarette smoke is absorbed through the lungs and enters the circulatory system (bloodstream). Once the toxins reach the bloodstream they find their way to the semen and this can lead to less than optimal sperm count and function. It is believed that vitamin C helps to neutralize the toxic effects of cigarette smoke on the sperm. When sperm stick together (a condition called agglutination), fertility is reduced. Vitamin C reduces sperm agglutination,(3) increasing the fertility of men with this condition. The recommended dietary allowance (RDA) for vitamin C is 60 milligams per day for an adult male. According to Dr. Dawson intake of 200 to 1000 milligrams per day had a beneficial effect on sperm.

Women should avoid megadoses of vitamin C because it can dry up cervical fluid, preventing sperm from reaching the egg. Limit the amount you take to the dose included in your prenatal vitamin.
Click to buy Vitamin C

Vitamin E and Fertility:
Vitamin E Essential for fertility and reproduction. Deficiency in rats has shown that it leads to absorption in the female and loss of fertility on the male. This potent antioxidant plays important roles in male sperm production. It is known that a lack of vitamin E inhibits the formation of sperm. Low vitamin E levels can cause a decline in the formation of key sex hormones and enzymes responsible for sperm production.. Although potency is not affected, fertility is improved due to its protective effect on sperm cell membranes. Supplementation with Vitamin E may also aid in improving sperm motility. Dose: 400 IU daily. Talk to your doctor prior to starting Vitamin E, particularly if you are currently taking aspirin or other blood thinners.
Click to buy Vitamin E


Selenium:
A study conducted at the University of Padua in Italy and published in the Journal Science states that a diet low in selenium could be a cause of male infertility. Selenium acts to help prevent oxidation of the sperm cell, thus aiding in maintaining sperm cell integrity. Good sources of selenium can be found in red meat, liver and seafood. The recommended dietary allowance (RDA) for selenium is 70 micrograms/day for an adult male.
Click to buy Selenium

Zinc:
This mineral is involved in over 200 proteins and enzymes and is essential for male fertility. Zinc is involved in the activation of key sperm enzymes, and moves into the prostate with the assistance of testosterone. A lack of zinc causes a lowering of testosterone, shrinks testicle size and produces misshapen and less healthy sperm, among other negatives. Upon restoring a daily dose of 15 milligrams, testosterone and sperm count levels rebounded to acceptable levels within 12 months. Take zinc with a full glass of water.
Click to Buy Zinc

Herbs for Fertility
Black Cohosh
Black cohosh is used primarily for hot flashes and other menopausal symptoms. Black cohosh, a phytoestrogen, is the most promising herbal remedy to treat mood swings, hot flashes and vaginal dryness associated with menopause. Phytoestrogens are non-steroidal, plant-derived substances that bind or activate estrogen receptors in various areas of the body. In post-menopausal women, phytoestrogens typically act as weak estrogens.

An improvement in overall menopausal symptoms, reduction in hot flashes and stimulation of vaginal changes were observed in a series of clinical studies in more than 800 women. Few or no toxic effects were observed.
Click to Buy Black Cohosh

Evening Primrose Oil:
Evening Primrose Oil (EPO) lowers cholesterol, helps to alleviate pms and most importantly here, aids in the production of fertile quality cervical fluid. EPO is an essential fatty acid that contains gamma linolenic acid (GLA). It is converted to a hormone-like substance called prostaglandin E1 which has anti-inflammatory properties and may also act as a blood thinner and blood vessel dilator. The anti-inflammatory properties help people suffering from rheumatoid arthritis. We want to discuss the effects EPO has on pms and cervical fluid.

If you suffer from pms - this is a sign that you are deficient in the fatty acid contained in EPO. EPO can help the body to alleviate the pms symptoms. EPO does a world of good in treating aliments of all sorts.

EPO helps the body to produce more fertile quality cervical fluid also known as "egg white cervical mucus." This is because fertile cervical fluid is thin, watery, clear and "stretchy" and easily aids the sperm to swim through the uterus and into the fallopian tube, and to the egg. If there is a lack in this type of cervical fluid, it can impede and/or prevent fertilization. Some women are very dry, and have problems in producing an adequate amount of fertile quality cervical fluid. Drinking a lot of water and taking the EPO can certainly help in the production of fertile cervical fluid. Also, this type of fluid helps the sperm to stay alive for up to five days inside the fallopian tube, thus enabling conception to happen even if you don't have intercourse again by the time ovulation occurs.

EPO should only be taken from menstruation to ovulation. This is because EPO can cause uterine contractions in pregnancy. The dosage taken should be 1500mg to 3000mg per day. I usually took around 2000 mg of EPO. Since essential fatty acids are necessary, you can take flax seed oil in place of EPO after ovulation. This may be taken throughout pregnancy. Check the label to see the correct dosage.

There are many remedies out there to help with fertility, but few are as good as EPO. EPO is excellent for women because of the help it gives in alleviating pms symptoms, and even menopausal women can benefit from taking it. I have heard of many praises to EPO and the fact that it definitely increases the fertile type cervical fluid. This may take a month or two to build up, and produce the results you are looking for. It is imperative that you chart your fertility symptoms and signs, so you can know when you have ovulated. By knowing this information, you can discontinue the EPO after ovulation and start the flax seed oil. Unless you are very regular, charting your fertility signs is the best tool to determine where you are in your cycle.
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Ginseng:
Stimulates the immune system and can help fight male impotence and improve male fertility. Measurable test results show that it can increase sexual desire, raise testosterone levels, increase sperm count and increase sperm mobility

Pycnogenol

According to a study done by Dr. Scott Roseff, author of the study and Director of the West Essex Center for Advanced Reproductive Endocrinology "Up to 60% of infertile couples have difficulty conceiving due to abnormalities in the male's sperm. By taking Pycnogenol(r) to increase normally functioning sperm naturally, couples may be able to (or potentially) avoid in-vitro fertilization and either enjoy improved natural fertility or undergo less invasive and less expensive fertility-promoting procedures."

Pycnogenol(r) is a natural plant extract originating from the bark of the Maritime pine that grows along the coast of southwest France. It represents a unique and natural combination of genetically programmed constant proportions of procyanidins, bioflavonoids and organic acids, making it a super antioxidant.

The antioxidant Pycnogenol improved the quality and function of sperm in men with fertility problems by a mean of 38% and 19%, respectively, after only 90 days of use, according to a new landmark clinical trial being published in the October 2002 issue of the Journal of Reproductive Medicine, giving infertile couples new hope and a new alternative to more invasive procedures.
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Saw Palmetto:
Iis a natural steroid source herb with tissue building and gland stimulating properties to tonify and strengthen the male reproductive system. It is a primary herb for male impotence, low libido and prostate health.
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Vitex:
Vitex helps to lengthen luteal phase defects and helps to lower high prolactin levels, both of which causes infertility. However, vitex does not contain hormones - its benefits stem from its actions upon the pituitary gland - specifically upon the production of lutenizing hormone. This helps to increase the production of progesterone - thus helping to regulate the menstrual cycle. It also aids in decreasing prolactin levels. A breastfeeding mom, for example, would produce a high level of prolactin, thus the natural birth control effect. But in decreasing the prolactin levels - it may enable a woman to finally become pregnant

Some say to take it from menstruation to ovulation - stopping once ovulation has been established and then continuing again if menstruation should occur. Others have said it is safe to take all month long - stopping if pregnancy should occur. On this argument - the effects vitex has on a woman’s hormones can benefit her throughout her entire cycle. Also, it may be a smart practice to discontinue any supplements during menstruation, to allow the body to completely cleanse itself.

Vitex is not a fast acting herb and may take several months to build up in your system. When using vitex to treat infertility you can take it up to 12 to 18 months - or until pregnancy occurs. Should pregnancy not occur in that time span, seek the advice of a health care professional for the next steps in achieving pregnancy. Another note of caution - you cannot take vitex while taking the fertility drug Clomid - or any drug like Clomid. It seems that vitex and Clomid counter act each other.


Vitex helps minimize symptoms of PMS, regulate heavy, frequent or lack of menses.
It helps to improve fertility in cases where fertility is the result of hormonal imbalances.
Vitex useful in treating peri menopausal and menopausal symptoms, in particular hot flashes, and menstrual irregularities such as flooding, clotting and irregular cycle. Post menopausal women who still feel cyclic mood swings can also benefit.
Vitex should not be taken during pregnancy or with hormone therapy.
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Flaxseed Oil

There are quite a few different herbs that men can take to increase their fertility. One such herb which plays a role in promoting male fertility is flaxseed oil. The ingredients within flaxseed oil help to keep the sperm healthy and may also help with regard to male impotence. Flaxseed oil is a wonderful herbal supplement to consider taking when trying to promote fertility and achieve conception.

Treat menopausal symptoms, menstrual cramps, female infertility and endometriosis. Because the hormone-balancing lignans and plant estrogens (phytoestrogens) in flaxseed oil help stabilize a woman's estrogen-progesterone ratio, they can have beneficial effects on the menstrual cycle, and relieve the hot flashes of perimenopause and menopause. Flaxseed oil may also improve uterine function and thus treat fertility problems. In addition, the essential fatty acids in flaxseed oil have been shown to block production of prostaglandins, hormonelike substances that, when released in excess amounts during menstruation, can cause the heavy bleeding associated with endometriosis.
Click to Buy Flaxseed Oil


Hormones for Fertility
Progesterone Creams
Modern science confirms that insight, as, of all female hormones, progesterone is the one most essential for conception and to the survival of the fertilized egg and the fetus throughout gestation.At Ovulation, progesterone levels rapidly rise from 2-3 mg/day to an average of 22-25 mg. per day, peaking as high as 30 mg/day. If fertilization does not occur in ten or twelve days, progesterone levels fall dramatically, triggering the shedding of the secretory endometrium (the menstrual cycle).If pregnancy does occur, however, progesterone production is taken over by the placenta which secretes an ever increasing supply, reaching 300-400 mg/day during the third trimester!

Among the numerous Other Desirable Effects of Natural Progesterone are the following:

Makes Possible the Survival of the Fertilized Egg
Maintains the Secretory Endometrium which Feeds the Ovum & Resultant Embryo
Progesterone Surge at Ovulation is the Source of Libido
Inserted intravaginally it will help eliminate vaginal dryness due to menopause.
Because Progesterone is essential to prevent the premature shedding of the supportive secretory endometrium, a significant drop in progesterone levels or blockade of progesterone receptor sites during the first 10 - 12 weeks of pregnancy may result in the loss of the embryo (Miscarriage).

Vitamin and Minerals; Who Need Supplements

Vitamins and Minerals: Who Needs Supplements?

How do we know if we need to take a vitamin or mineral supplement? With all the conflicting information now available, it's more important than ever to sort the reliable information from the questionable. Despite the beliefs of those who take a handful of supplements every morning, there are relatively few supplements that are essential to good health, says Joan Pleuss, RD, MS, CDE, CD.

Pleuss, a Bionutritionist at the Medical College of Wisconsin Clinical Research Center, says that eating well is the best way to get our vitamins and minerals. But she advises several groups of people to take specific supplements.

"All women of childbearing age should take a folic acid supplement," she advises. "Studies are showing that 400 micrograms of folic acid per day decreases the risk for neural tube birth defects, one of those being spina bifida. Folic acid is a very simple measure for women to take to prevent that from occurring."

Even if a woman isn't pregnant or is using contraceptives to prevent a pregnancy, unplanned pregnancies still happen, and neural tube defects occur within the first few days of pregnancy - usually before women know they're pregnant. "That's why we recommend folic acid for all women of childbearing age," says Pleuss. "The easiest way for women to get enough folic acid is to take a multivitamin or prenatal vitamin, and they're getting other vitamins and minerals as an insurance factor." Additionally, many foods are fortified with folic acid.

Pleuss also recommends supplements for post-menopausal women. "Post-menopausal women need vitamin D and calcium," she says. "Multiple vitamin and mineral supplements have some calcium, but not very much, so if they're not getting enough calcium in their diet they usually have to take another calcium supplement." The need for calcium goes up from 1000 milligrams in pre-menopausal women to 1200 milligrams after menopause.

Vitamin D should accompany calcium, as it is essential for the absorption of calcium. "When women reach age 50, the recommended amount of vitamin D goes up from 200 to 400 IUs. Then at age 70, it goes up from 400 to 600," says Pleuss. "Your need for supplemental vitamin D also depends upon where you live, as vitamin D is made by the body after being in the sun. In certain climates we don't see the sun very often, and at some latitudes, even if the sun is out, we might not be getting the full benefit of it."

In addition to women of childbearing years and post-menopausal women, Pleuss says men and women over the age of 50 should take a vitamin B12 supplement. "When people reach the age of 50, the amount of acid they have in their stomachs starts to decrease," explains Pleuss.

"Vitamin B12 is only found in animal sources, and it's 'bound,' which means it has to be broken away from the protein in the sources. That's one of the functions of stomach acid, so as stomach acid decreases, less vitamin B12 is available to the individual." As people begin to lose their ability to break down vitamin B12, they can become deficient. Pleuss adds, "One of the symptoms of a vitamin B12 deficiency mimics certain mental deficits, so a person can be thought to have Alzheimer's disease, when actually it's a simple vitamin deficiency."

"Essentially," says Pleuss, "we're talking about half the population who should be taking a supplement - women of childbearing age and postmenopausal women. Then everyone over age 50 gets B12. So it's only adult men under 50 who don't need to be taking a supplement, and then only if they're eating well."

Special Conditions
Groups of people with special conditions might need supplements as well. "During pregnancy, most physicians will prescribe a prenatal vitamin with iron," says Pleuss, "because there's an increased need for vitamins and minerals at that time."

People who eliminate animal products from their diet often need vitamin B12. "Vitamin B12 comes only from animal sources," says Pleuss, "so people who don't eat animal products need to eat foods that are fortified with B12 or take a supplement."

People who smoke and people who drink more than one alcoholic drink per day might need supplemental vitamins and minerals as well. Pleuss explains, "They have an increased need for some nutrients, so it's a good idea for them to take a multiple vitamin and mineral supplement, as well as trying to correct their habits."

For people with chronic conditions or lowered immunity, Pleuss recommends consulting a physician. "Particularly if you're receiving treatment for cancer, you need to be concerned with the interaction of medication with supplements. Sometimes they can actually be detrimental to the effects of chemotherapy."

Supplements for Occasional Use
As far as taking extra vitamin or mineral supplements for a cold or to prevent illness, Pleuss says there's no hard evidence that it will work. "There's some evidence that taking vitamin C can shorten your cold by a day or so, but vitamin C in larges doses, 2000 milligrams and above, can cause diarrhea, so you have to weigh the costs and the benefits."

To build immunity, Pleuss says, "Eat properly, get the appropriate amount of rest and exercise, and keep the weight under control. A healthy lifestyle is more effective than supplements." Taking an extra vitamin C or zinc tablet won't hurt, says Pleuss: "Some people swear by it, and if they feel it helps them, it's fine."

Be Careful with Long-Term Use
Some supplements call for a bit of caution, says Pleuss. Fat-soluble vitamins - vitamins A, D, E, and K - are stored in the body's fatty tissue. They build up in the body, so the more you take, the more dangerous they could be to your system. Water-soluble vitamins - folate, niacin (B3), pantothenic acid, biotin, thiamine (B1), vitamin B12, and vitamin C - must be used by the body right away. Any left over water-soluble vitamins leave the body through the urine.

Again, it's best to check with a physician or Registered Dietician before taking large doses of any vitamin or mineral supplement.

What to Look For When Buying Supplements
Before buying any vitamin or mineral supplement, says Pleuss, "It's important to read the label to make sure the vitamins and minerals do not exceed 100% of the Daily Value." The Daily Value for vitamins and minerals gives a general idea of how much of a vitamin or mineral a serving contributes to the total daily diet. For example, if the Daily Value for vitamin C of all the foods you eat in a day adds up to 100%, your diet meets the recommendation for vitamin C.

When buying quality vitamin and mineral supplements, Pleuss emphasizes, "Cost is not always a factor. The cheapest can be as good as the most expensive." She also recommends looking for either the ConsumerLab or United States Pharmacopeia (USP) stamp on the container. "The supplement companies voluntarily subject their product to analysis, and it ensures that what the label says is in there, is in there." This doesn't mean the supplement is safer or more effective than other supplements, Pleuss says, because vitamins and minerals are not regulated. It does, however guarantee that the label is correct.

An Insurance Policy
Even when taking supplements, says Pleuss, it's important to eat a wide variety of nutritious foods from the five food groups:

Grains group, including bread, cereal, rice, and pasta
Vegetables
Fruits
Dairy products such as milk, yogurt, and cheese
Meat and beans group, including poultry, fish, eggs, and nuts
"There are lots of nutrients and different substances that we're finding in food that we didn't even know about ten years ago, which are very beneficial to us. We also don't know about the possible benefits of combinations in food that are not present in a supplement," says Pleuss.

Even when taking supplements, says Pleuss, it's important to eat a wide variety of nutritious foods. "A multiple vitamin and mineral supplement, in my opinion, is a very inexpensive thing for people to do for their health. But our goal should be to eat well. Supplements are insurance, not a replacement for eating properly."

Selenium

One of the most effective naturally occurring weapons against cancer is, like most healthy things, something many of us are not getting enough of. The mineral selenium has been shown in multiple studies to be an effective tool in warding off various types of cancer, including breast, esophageal, stomach, prostate, liver and bladder cancers. Not many people get the recommended dose of 200 micrograms a day. Most Americans only get between 60 and 100 micrograms of selenium daily from dietary sources, according to the Life Extension Foundation's Disease Prevention and Treatment. That means daily supplements might be worth considering.
Selenium was first used in conventional medicine as a treatment for dandruff, but our understanding of the mineral has come a long way since then. Today, research shows selenium, especially when used in conjunction with vitamin C, vitamin E and beta-carotene, works to block chemical reactions that create free radicals in the body (which can damage DNA and cause degenerative change in cells, leading to cancer).

Selenium also helps stop damaged DNA molecules from reproducing. In other words, selenium acts to prevent tumors from developing. "It contributes towards the death of cancerous and pre-cancer cells. Their death appears to occur before they replicate, thus helping stop cancer before it gets started," says Dr. James Howenstine in A Physician's Guide to Natural Health Products That Work.


Selenium makes chemotherapy safer, more effective
In addition to preventing the onset of the disease, selenium has also been shown to aid in slowing cancer's progression in patients that already have it. According to the Life Extension Foundation, the use of selenium during chemotherapy in combination with vitamin A and vitamin E can reduce the toxicity of chemotherapy drugs. The mineral also helps "enhance the effectiveness of chemo, radiation, and hyperthermia while minimizing damage to the patient's normal cells; thus making therapy more of a 'selective toxin,'" says Patrick Quillin in Beating Cancer with Nutrition.
A 1996 study by Dr. Larry Clark of the University of Arizona showed just how effective selenium can be in protecting against cancer. In the study of 1,300 older people, the occurrence of cancer among those who took 200 micrograms of selenium daily for about seven years was reduced by 42 percent compared to those given a placebo. Cancer deaths for those taking the selenium were cut almost in half, according to the study that was published in the Journal of the American Medical Association.

While the study concluded the mineral helped protect against all types of cancer, it had particularly powerful impacts on prostate, colorectal and lung cancers. Jean Carper, in Miracle Cures, called Dr. Clark's findings an "unprecedented cancer intervention study" that "bumped up the respectability of using supplements against cancer several notches."


Food sources of selenium
Although too much selenium can actually be toxic to the system, research indicates the majority of the population is not getting enough of the essential mineral. So, how can we up our intake of selenium and help our bodies fight cancer? The good news is there are some good dietary sources of selenium: Mushrooms, egg yolks, seafood, poultry and kidney, liver and muscle meats contain the mineral. Vegetables -- garlic, onions, broccoli, asparagus, tomatoes and others -- as well as whole grains and seeds can also be good sources of selenium.
However, because the amount of selenium in vegetables and grains depends on the selenium content in the soil in which they are grown, it can be hard for average consumers to know how much of the mineral they are actually getting in their diets. "The selenium content of food is largely dependent on the content of volcanic ash in the soil on which the food was grown, with higher volcanic ash content yielding higher selenium levels. Soil that is irrigated by seawater, such as much of California's cropland, also contains higher levels of selenium," says Sue Gebo in What's Left to Eat. Gebo adds that, in general, soil in the western United States is richer in selenium than soil in the eastern part of the country.

Accordingly, geography can have a significant impact on diet. In Antioxidants Against Cancer, author Ralph Moss PhD, says one theory for why cancer rates are so high in Linxian, China, dubbed "the 'world capital' of cancer," is that the soil is deficient in the essential minerals selenium and zinc. In Earl Mindell's Supplement Bible, Earl Mindell RPh PhD, suggests part of the reason American men are five times more likely than Japanese men to die from prostate cancer could be because, in general, "the Asian diet contains four times the amount of selenium as the average American diet."

Another reason it seems to be difficult for Americans to get enough selenium is the processing many of our foods go through before they make it onto grocery store shelves. Mindell points out, for example, that processing wheat into white flour strips it of a great deal of its selenium. One way to get more selenium in your diet might be to eat more organically grown foods, which some studies have shown to contain more selenium as well as higher levels of beta carotene and vitamin E. These two work together with selenium in cancer prevention, according to Alternative Medicine author Burton Goldberg.

Perhaps a more surefire way to boost your selenium intake is to add supplements to your diet. Mindell advocates the use of supplements, saying, "To me, taking selenium supplements, in addition to eating selenium-rich foods, is good insurance against disease." However, for those who oppose taking pills, Dr. Andrew Weil in Ask Dr. Weil says eating just one shelled Brazil nut -- grown in the selenium-rich soil of central Brazil -- provides 120 micrograms of the mineral, getting you that much closer to the daily target of 200 micrograms.

Although extremely high doses of selenium can have toxic effects, most people are not at risk for such an overdose, and could, in fact, use more of the mineral. Simply adding more selenium-rich foods, such as organically grown vegetables and fruits to your diet, along with supplements, can help reduce your risk of cancer. And another positive side effect of selenium, according to Eat and Heal, by the Editors of FC&A Medical Publishing, is that it can actually improve your mood. Those editors write, "People who don't eat enough selenium-rich foods tend to be grumpier than people with a high dietary intake, according to recent research." So, go ahead and crack a Brazil nut open and smile.

The experts speak on selenium and cancer


Selenium Mechanisms
There are several possible mechanisms for the protective effect of selenium. Selenium activates an enzyme in the body called gluthathione peroxidase that protects against the formation of free radicals—those loose molecular cannons that can damage DNA. In this situation, selenium may work interchangeably (and in synergy) with vitamin E. In test tube studies, selenium inhibited tumor growth and regulated the natural life span of cells, ensuring that they died when they were supposed to instead of turning "immortal" and hence malignant. Because of this particular action, the University of Arizona researchers say that selenium could be effective within a fairly short time frame.
Ask Dr Weil by Andrew Weil MD, page 207
Numerous studies suggest that an inverse association exists between selenium levels and cancer incidence (Hocman, 1988; Willett and Stampfer, 1986; Milner, 1985). Associations appear to be particularly strong with cancers that are also associated with high-fat, low-fiber diets (i.e., breast, colon, prostrate, etc.). The mechanism for selenium's reported protective effects is likely due to its function in antioxidant synthesis. Glutathione peroxidase, the primary enzyme that converts hydrogen peroxide to water (and thus prevents lipid peroxidation) is selenium-dependent. Inhibition of lipid or bile acid oxidation may account for its protective role (reviewed by Linder 1991:496-7). Selenium may also act as an immune stimulant. Selenium deficiency inhibits macrophage-mediated tumor destruction, and inhibits tumor necrosis factor-alpha production in animals (Kiremidjian-Schumacher et al., 1992). Dietary supplementation with selenium produced the opposite effects.
Cancer And Natural Medicine by John Boik, page 146

The safest antioxidants are vitamin C, vitamin E, selenium, and beta-carotene. Together, they block the chemical reactions that create free radicals, which can damage DNA and promote a variety of degenerative changes in cells. Chemotherapy and radiation generate free radicals; that is how they kill dividing cells.
Ask Dr Weil by Andrew Weil MD, page 47

At the Yunnan Tin Corporation in China there is a very high rate of lung cancer among the miners. Forty healthy miners were given selenium supplements for a year. The selenium, which increased in their blood, boosted a key detoxifying enzyme system while simultaneously decreasing dangerous lipid peroxide levels by nearly 75 percent. It also protected against cancer-causing substances and ultraviolet radiation. Doctors at the Chinese Academy of Medical Sciences concluded that selenium supplements were a safe and effective food supplement for people.
Cancer Therapy by Ralph W Moss PhD, page 112

Numerous mechanisms have been explored to explain the modulation of carcinogenesis by selenium (Medina 1986, El-Bayoumy 1991). The best characterized function of selenium in mammalian cells is as a component of the seleno- enzyme, glutathione peroxi-dase. This enzyme is localized in the cytosol and mitochondrial matrix, and it eliminates organic peroxides from the cell (Medina 1986). However, available evidence suggests that the prevention of carcinogenesis by selenium is not related to its function in glutathione peroxidase (Medina 1986). Other seleno- proteins have been identified, but their impact on carcinogenesis is not defined (Medina 1986). There is some evidence that selenium may alter the metabolism of carcinogens or the interaction of chemical carcinogens with DNA, but there is considerable controversy in the literature (Medina 1986). Additional mechanistic studies suggest that selenium may alter cell proliferation and/or immunologic responses (Medina 1986, El-Bayoumy 1991). Further research is needed to understand the mechanisms whereby selenium prevents cancer.
Carcinogens Human Diet by National Research Council, page 100

Selenium is needed to produce glutathione peroxidase, an antioxidant enzyme that protects the body from free radical damage. It is also important in preventing cancer and cardiomegaly an enlargement of the heart that causes premature aging and early death.
Complete Encyclopedia Of Natural Healing by Gary Null PhD, page 11

The best known functions of selenium at nutritionally adequate, but not at excessive, levels are its role as a part of the enzyme glutathione peroxidase and its interaction with heavy metals. Glutathione peroxidase destroys hydroperoxides and lipoperoxides, thereby protecting the constituents of the cells against free radical damage. Ip and Sinha (1981) have shown that selenium, through its function in glutathione peroxidase, could well be involved in protecting against cancer induced by high intakes of fat, especially polyunsaturated fatty acids. Glutathione peroxidase activity in human blood increases with increasing selenium intakes, but reaches a plateau at intakes well below those customary in the United States (Thomson and Robinson, 1980). Thus, if the antitumorigenic effect of selenium is mediated through its function in glutathione peroxidase, attempts to increase the enzyme activity by selenium supplementation, superimposed on an adequate diet in the United States, would not be successful. The second function of selenium is to protect against acute and chronic toxicity of certain heavy metals. Although selenium is known to interact with cadmium and mercury, the mechanism of action is not known. Selenium does not cause an increased elimination of the toxic elements, but, rather, an increased accumulation in some nontoxic form (National Academy of Sciences, 1971). It is conceivable that carcinogenic effects of these, and perhaps other heavy metals, could be counteracted by selenium, in a manner similar to its protection against their general toxicity.
Diet Nutrition Cancer by National Research Council, page 168

Selenium's main function in the body is to convert hydrogen peroxide to water, which is important for cellular health. Herbal Medicine Healing Cancer by Donald R Yance Jr, page 193 All of the body's tissues contain selenium, but it is most plentiful in the liver, kidneys, spleen, pancreas, and testes. Selenium works synergistically with vitamin E to protect tissues and cell membranes, aid in the production of antibodies, and help maintain a healthy heart and liver
Prescription For Dietary Wellness by Phyllis A Balch, page 44


Selenium Dosage/Administration
It has been reported that selenium doses of about 250-300 micrograms a day (diet and supplements) would be helpful in preventing cancer. If an average person consumes 125 to 150 micrograms of selenium a day, an additional supplemental amount of 100 micrograms is unlikely to produce any major side effects.
Choices In Healing by Michael Lerner, page 612
Recommendation: Take selenium aspartate in a dose of 100 to 200 micrograms daily..
Doctors Complete Guide Vitamins Minerals by Mary D Eades MD, page 496

Selenium is a mineral with anticancer activity. But the anticancer effects of selenium are greatly reduced when there is an insufficient intake of vitamin E. Rats who receive a normal amount of vitamin E in their diets showed a 45 percent decrease in tumors when they were given selenium. But they only had a 25 percent decrease if their diet was low in vitamin E. In fact, vitamin E was considered more important than selenium in decreasing "oxidant stress" to the fat of the breast.
Cancer Therapy by Ralph W Moss PhD, page 74

In the treatment of cancer the dosage is generally about 10,000 micrograms, still nearly one hundred times the National Academy of Science's recommended dose. Revici's treatment is more complicated than just organic selenium. He only uses selenium in patients whom he deems to be in a "catabolic," as opposed to an "anabolic," state. He has devised a number of urine tests to find whether a patient is in one condition or the other. Selenium is given when the urine has a low specific gravity, a high surface tension and a pH above 6.0. The alkalinity of the urine is supposed to reflect the state of the body's defenses against tumors.
Cancer Therapy by Ralph W Moss PhD, page 112

Selenium levels show a U-shaped correlation with prostate cancer. In other words, both low and high blood levels of selenium increase risk. This simply means that we need enough selenium to maintain good health, yet too much can be dangerous. A practical compromise is to use a supplement that provides 100 I.U. of vitamin E (up to 400 I.U. would be fine), and about 50 micrograms of selenium.
20 Natural Ways To Reduce The Risk Of Prostate Cancer By James Scala PHD, page 60

Unlike selenomethionine, which is incorporated into protein in place of methionine, SMSC is not incorporated into any protein, thereby offering a completely bioavailable compound. In animal studies, SMSC has been shown to be 10 times less toxic than any other known form of selenium. The recommended dose of Se-methylselenocysteine (SMSC) is 200-400 mcg a day for cancer patients.
Disease Prevention And Treatment by Life Extension Foundation, page 316


Selenium Sources
You need just three Brazil nuts to get the 200 micro-grams of selenium that studies have shown to have a potent anti-cancer effect. As a bonus, when you eat Brazil nuts, which grow best in the Amazon rain forest, you support the conservation of one of my favorite places on earth. So you're not only protecting your body, you're saving the environment.
Anti-Aging Prescriptions by James Duke PhD, page 90
The Garlic Connection. It has long been noted that people who ate garlic, onion, broccoli, and whole grains had a reduced risk of cancer. It turns out that all of these foods are rich in selenium, in fact, selenium is one of the reasons that these particular foods are so healthful for us.
Antioxidants Against Cancer by Ralph Moss PhD, page 77

If you're not fond of popping pills, you can get 120 micrograms of selenium in just one Brazil nut. Buy the shelled kind—they're grown in a central region of Brazil where the soil is richest in the mineral. Other good sources are tuna fish, seafood, wheat germ, and bran.
Ask Dr Weil by Andrew Weil MD, page 207

One good food source is Brazil nuts, which happen also to contain at least one other anticancer substance, ellagic acid. One large nut can provide over 50 mcg of selenium. When Cornell scientist Donald J. Lisk and his colleagues ate six Brazil nuts a day for three weeks, their blood levels of selenium rose between 100 and 350 percent.
Cancer Therapy by Ralph W Moss PhD, page 122

Selenium—An essential trace mineral found in fruits and vegetables, selenium helps the body produce functional glutathione peroxidase, an enzyme essential for detoxification. Low dietary levels of selenium have been correlated with a higher incidence of cancer; accordingly, supplementation of this nutrient acts as a deterrent against cancer in general.
Alternative Medicine by Burton Goldberg, page 591

Red clover is also rich in calcium, manganese, and selenium, which is a key cancer-fighting antioxidant. I munch the flower heads, but not everyone likes them. Some people dry the flower heads, turn them into a powder, and add them to soups.
Anti-Aging Prescriptions by James Duke PhD, page 61

The debate continues regarding the active ingredients in garlic, but they may include amino acids (like the branched chain amino acids of leucine and isoleucine), S-allyl cysteine, allicin, and organically-bound selenium…Garlic grown on selenium-rich soil was more effective than selenium supplements at inhibiting carcinogen-induced tumors in animals. A study published in the Journal of the National Medical Association referred to garlic as "..a potent, non-specific biologic response modifier."
Beating Cancer With Nutrition by Patrick Quillin, page 147

A particularly worthy form of selenium is Se-methylselenocysteine, currently available and attracting positive attention. This is the form of selenium found naturally in plants such as broccoli and garlic. A suggested selenium dosage (as a preventive) is 200 mcg a day. The optimal dose for the cancer patient is unknown at this time, but suggestions have ranged from 200-400 mcg a day. Depending upon the selenium content of the soil, foods considered to be good sources of selenium include Brazil nuts, grains, onions, tomatoes, broccoli, chicken, eggs, garlic, liver, seafood, and wheat germ. Americans typically get from 60-100 mcg of selenium a day from dietary sources.
Disease Prevention And Treatment by Life Extension Foundation, page 243

Stephen Cann, associate researcher at the University of British Columbia, gives advice to women who want to fight breast cancer with diet, "Eat different types of seaweed." These include wakame, kombu, and the more common nori — sea vegetables that might fight cancer because of their iodine and selenium. "We think it's very important for the breast," Cann says about iodine. This mineral, he believes, may prevent and even shrink breast tumors by combining with certain fatty acids and stopping cancerous cells from multiplying. And without the selenium, iodine doesn't do its job properly.
Eat and Heal by the Editors of FC&A Medical Publishing, page 317

In parts of Europe, pumpkin seeds are the standard treatment for benign prostate enlargement. The seeds are rich in zinc, selenium and other minerals that have been shown to reduce prostate cancer risk. Typical daily dosage: Eat one-quarter cup of the seeds.
Bottom Line Yearbook 2002 by Bottom Line Personnel, page 76

The intake of selenium and other nutrients from plant foods may be influenced by the type of farming practices used. In a preliminary investigation, organically grown foods were, in some cases, nutritionally superior to conventionally grown foods (Smith, 1993).
Cancer And Natural Medicine by John Boik, page 147

The Journal of Nutrition reported that selenium-enriched broccoli is protective against chemically induced mammary and colon cancer in rats (Davis et al. 2002). Note: While selenium is contributing to the lower incidence of malignancy, the anticancer affects of broccoli should also be factored into the defense.
Disease Prevention And Treatment by Life Extension Foundation, page 242

You can find selenium in grains, shellfish, poultry, garlic, and egg yolks.
Natural Cures And Gentle Medicines by The Editors of FC&A Medical Publishing, page 266

Commercial preparations of selenium include inorganic selenium (sodium se-lenite) and various organic compounds of selenium. It has been reported that sodium selenite is not absorbed adequately, whereas organic selenium, including yeast-selenium, is absorbed very well. For this reason, yeast-selenium is considered best for human consumption
Choices In Healing by Michael Lerner, page 612

Throughout history and around the world, people from Mexico to Russia have given mushrooms magical powers. In reality, there's nothing miraculous about these fungi at all, but they can make you healthier. Although mushrooms are largely made up of water, they are also high in protein, carbohydrates, and fiber. They are a potent source of vitamin D, riboflavin, and niacin, plus minerals like potassium, selenium, and copper.
Eat and Heal by the Editors of FC&A Medical Publishing, page 252

In addition, some foods, such as lima beans, soy beans, and other soy products, seem to have medicinal capabilities because of the presence of isoflavones and phytoestrogens, or plant estrogens. These substances actually curb the activity of the excess estrogen in the body's tissues. Phytoestrogens can also be found in other vegetables and in fruits, along with useful amounts of nonsoluble fiber, beta-carotene, and selenium.
Complete Encyclopedia Of Natural Healing by Gary Null PhD, page 72

A new approach is now being explored: how to enrich our food with antioxidant and protective agents. The simpler approach is to add antioxidant vitamins to basic foods. Studies address the genetic engineering of food to prevent heart disease and cancer [105], and such measures as growing garlic with selenium fertilization [95]. The authors of these studies state that "in view of the impossible task of persuading the public to eat only those foods that are presumably good for their health . . . the time has come to enrich our foods with known cancer preventive agents so that their benefit can be realized fully over the life span of the individual."
Every Persons Guide To Antioxidants by John R Smythies MD, page 103

Plentiful in poultry, selenium may help to protect against cancer, cataracts, heart disease, and macular degeneration. Dark-meat turkey is particularly high in this mineral (3 ounces of cooked turkey have 35mcg of selenium, or 50% of the Daily Value).
Fight Back With Food by Readers Digest, page 73

To get more selenium in your diet, try tuna; a three-ounce can serves up a full 99 micrograms. Or treat yourself to an ounce of baked tortilla chips for a whopping 284 micrograms.
Healing With Vitamins by Alice Feinstein, page 64

Selenium comes from the soil, and fruits and vegetables that come from selenium-rich soil are more likely to contain the mineral.
Natures Medicines by Gale Maleskey, page 363

If you eat a normal diet with plenty of unprocessed foods, you should be fine. You'll find selenium in many grains, nuts, and vegetables; meat, especially organ meats like liver; and seafood.
Natural Cures And Gentle Medicines by The Editors of FC&A Medical Publishing, page 242

A new form of selenium is Se-methylselenocysteine (SeMC), a naturally occurring selenium compound found to be an effective chemopreventive agent. SeMC is a selenoamino acid that is synthesized by plants such as garlic and broccoli.
Disease Prevention And Treatment by Life Extension Foundation, page 277

Essiac formula was given to nurse Rene Caisse more than 80 years ago by a woman whose breast cancer had been healed by this Ojibway Indian herbal preparation. The formula is composed of four herbs (burdock root, slippery elm, sheep sorrel, and Indian rhubarb). The burdock root contains inulin, which improves the function of white blood cells. This root also contains Vitamin A and selenium, which scavenge free radicals and chromium which regulates blood sugar levels.
A Physicians Guide To Natural Health Products That Work By James Howenstine MD, page 156


Selenium Anti-Cancer Effects
Some forms of cancer are the result of free radical oxidation that destroys or damages the part of the DNA that regulates cell multiplication. When that happens, the cells can begin to multiply abnormally, damaging the healthy tissue until your whole body is invaded by these wildly proliferating cells. Since selenium can protect you from free radical oxidation, one way to minimize your risk of developing this type of cancer is to eat selenium-rich foods like whole grains or their products with each meal. If you already have cancer, selenium may be useful in slowing its progression. A way to get it in even more concentrated doses than in foods is to take brewer's yeast or supplements.
Complete Guide Health Nutrition by Gary Null, page 483
Laboratory studies have shown that selenium can inhibit the growth of breast, cervical, colon, and skin cancer.
Antioxidants Against Cancer by Ralph Moss PhD, page 79

Regular intake of yellow and green vegetables, as well as foods containing calcium, selenium and other micro-nutrients, lowers the risk of colon cancer.
Cancer Therapy by Ralph W Moss PhD, page 197

Selenium is protective against many types of cancers, promotes apoptosis, is a powerful antioxidant, and improves quality of life during aggressive cancer therapies According to P.D. Whanger (professor of agricultural chemistry), nearly 200 animal studies have been conducted to evaluate the effects of supernutritional levels of selenium on experimental carcinogenesis using chemical, viral, and transplantable tumor models. Two thirds of the studies found that high levels of selenium reduced the development of tumors at least moderately (14-35% compared to controls) and, in most cases, significantly (by more than 35%) (Whanger 1998).
Disease Prevention And Treatment by Life Extension Foundation, page 242

Selenium has been used in combination with vitamin A and vitamin E to reduce the toxicity of chemotherapy drugs, particularly Adriamycin (Faure et al. 1996; Vanella et al. 1997). The synergistic effect of vitamin E and selenium together to enhance the immune system is greater than either alone. A new form of selenium is Se-methylselenocysteine (SeMC), a naturally occurring selenium compound found to be an effective chemopreventive agent. SeMC is a selenoamino acid that is synthesized by plants such as garlic and broccoli. SeMC has been shown to induce apoptosis in certain ovarian cancer cells (Yeo et al. 2002) and to be effective against breast cancer cell growth both in vivo and in vitro (Sinha et al. 1999). SeMC has also demonstrated significant anticarcinogenic activity against mammary tumorigenesis (Sinha et al. 1997). Moreover, a study has demonstrated that SeMC is one of the most effective selenium chemopreventive compounds, inducing apoptosis in leukemia HL-60 cell lines (Jung et al. 2001a). Some of the most impressive data suggest that exposure to SeMC blocks clonal expansion of premalignant lesions at an early stage. This is achieved by simultaneously modulating certain molecular pathways that are responsible for inhibiting cell proliferation and enhancing apoptosis (Ip et al. 2001). Unlike selenomethionine, which is incorporated into protein in place of methionine, SeMC is not incorporated into any protein, thereby offering a completely bioavailable compound for preventing cancer. Therefore, 200—400 mcg of SeMC a day is suggested for cancer patients. Please note that selenium also possesses antioxidant properties, so its use before, during, or immediately after chemotherapy could theoretically inhibit the actions of certain chemotherapy drugs.
Disease Prevention And Treatment by Life Extension Foundation, page 277

Scientists have confirmed that vitamins C and E along with the mineral selenium afford some prostate cancer prevention. This is not surprising to anyone who understands diet, biochemistry, and how antioxidants work. Glutathione peroxidase destroys free radicals and superoxides. Its name means that it destroys peroxides (the potent oxidants that form in tissues) and uses glutathione as a helper. Glutathione requires selenium to function; and wherever selenium is at work, vitamin E can't be far away because they function together.
20 Natural Ways To Reduce The Risk Of Prostate Cancer By James Scala PHD, page 54

For prostate cancer management, stay on a low fat diet, eat tomato products often, take a multivitamin, vitamins C, E and selenium.
A Physicians Guide To Natural Health Products That Work By James Howenstine MD, page 151

Men with higher intakes of antioxi-dants such as vitamin C, vitamin E, and the trace mineral selenium have lower levels of prostate cancer.