Your Life-Your Choice ISSN 1488-0253 November, 2000 Issue 66 Letter From the Editor Many women increase their calcium intake, unaware that the body also requires magnesium. The body keeps the two minerals in balance, therefore increasing one without increasing the other really does not have any real benefit as the body simply disposes of the excess. Optimally one should consume 1,000 milligrams of each per day. However, your intake should increase with age. After menopause the recommended daily allowance is 1,500 milligrams. Remembering always to have that balancing component. McMaster University researchers have recently reported the importance of pregnant women increasing their calcium intake to 1,500 to 2,000 mg per day. The results of their study indicated that this could reduce the risk of pregnancy-induced hypertension and pre-eclampsia; two of the highest levels of concern in pregnancies, by 70% and 60% respectively. "60-70 percent of American women are magnesium deficient." Says Barbara from the Cornell Medical Center. "For women who take calcium supplements and eat a calcium-rich diet, it's probably a good idea to take magnesium and eat magnesium-rich foods, too." Some caution should be taken to ensure that the calcium magnesium levels don't get too high. Elevated levels may lead to diarrhea. Whole grain breads, fortified cereals, leafy vegetables, kale, broccoli, tofu, soybeans, low fat cheese, milk and yogurt are good choices when trying to achieve a proper balance. In addition to maintaining healthy teeth and bones, calcium has a number of other functions. Blood coagulation, transmission of nerve impulses, muscle contraction and relaxation, normal heart beat, stimulation of hormone secretion, and activation of enzyme reactions all require certain amounts of calcium. The bones in the human body incorporate calcium into their structure and, like all tissues in the body, are continually being reabsorbed and reformed. ----- Resources: Health Pages; Osteoporosis: The Battle for Your Bones Calcium Information Center Journal of the American Medical Association (JAMA): Calcium During Pregnancy Could Save Lives Brigitte Synesael Editor of Your Life-Your Choice Make it your business to be informed! No one cares more about you than YOU. http://www.Life-Choices.com =========================================== ARTICLES IN THIS ISSUE: 1. Nutrition and Menopause 2. Editor's Pick 3. Ask Garlic 4. Hypo-Thyroidism: The Hidden Epidemic =========================================== Section 1 Nutrition and Menopause By June Kaminski, RN MSN http://www.visionsofadonai.com Menopause is one of the most nutritionally challenging times in a woman's life. Your informed food choices can have a positive effect on your well-being as you move through this natural change. To stay active, your body needs proper nourishment for a smooth hormonal transition and sufficient energy reserves. A well-rounded diet, with optimal levels of vitamins, minerals, enzymes, and phytoestrogens will lay the groundwork for a healthy adaptation to menopause. A balanced diet includes six basic nutrients. These are water, carbohydrates, protein, fats, vitamins, and minerals. In mid-life, the need for all essential nutrients is important. A healthy, balanced diet is the cornerstone of good health. Nutrition and exercise are key factors in preventing heart disease and osteoporosis. A plant-based diet, especially one that includes soy products is abundant in phytoestrogens which help to ease the symptoms of menopause and prevent cancer. General Guidelines The general guidelines for nutrition during menopause is to choose a balanced diet using the U.S. Department of Agriculture's recommendations of: Minimum 1,500 calories per day Fats, oils, sweets - use sparingly Milk, yogurt, cheese - 2 to 3 servings per day Meat, Fish, poultry, Dry beans, Eggs - 2 to 3 servings per day Vegetables - 3 to 5 servings per day Fruits - 2 to 4 servings per day Bread, cereal, rice, pasta - 6 to 11 servings per day Eat a low fat, high fiber diet with plenty of whole grains, legumes, raw seeds and nuts, fruits, and vegetables. Eat foods rich in phytoestrogens which are plant-derived estrogen-like compounds: Soybeans and soy products, apples, carrots, yams, green beans, peas, pomegranates, potatoes, red beans, brown rice, whole wheat, rye, and sesame seeds, legumes, flaxseed, and pumpkin seeds. Phytoestrogens are weaker versions of human estrogen. There are over 300 plants with estrogen-like activity, but soy bean products(such as tofu) are the highest. In countries like Japan and China where soy beans are used daily, there are much lower breast cancer rates and symptoms of menopause are scant. Phytoestrogens can provide an estrogen lift without increasing the risk of cancer as hormone replacement therapy frequently does. Phytoestrogens also help reduce the thinning of the vaginal tissues which is often associated with menopause. Vitamin and Mineral Supplements Most vitamins and minerals are available by eating a varied, well-rounded diet. There is usually no reason to take vitamin and mineral supplements, but each woman should assess her nutritional status and needs individually. If you show signs of vitamin or mineral deficiency, your physician, alternative therapist or nutritionist may suggest some form of vitamin and mineral preparation. Eat foods high in Calcium: milk, yogurt, cheese, oysters, sardines, canned salmon with bones intact, dark green vegetables, spinach, broccoli, and supplements as needed. Eat Folate rich foods for protection against heart disease: legumes, orange juice, green vegetables. Tips for Enjoyable Dining and Digestion For better digestion and a healthier lifestyle, try these tips: Take some time to plan your meals. Take time to savor your meals. Light some candles, play soft music, and enjoy. Don't rush. Eat when you are hungry. Let your body tell you when it is time to eat, not the clock. Eat four to six small meals throughout the day, instead of two to three large meals. Eat some calcium-rich food just before bedtime. Ten to twenty minutes of direct, moderate sunlight on your arms or back per day makes 400 I.U. of Vitamin D - for free! You have reached a time in your life when your inner wisdom is at its peak. Draw on your own inner knowing to recognize your need for certain healthy foods, and ingest these accordingly. Try to couple good eating habits with regular exercise, reflection and lots of fresh air. Menopause can be a time of great self knowledge and satisfaction. Eating well is the perfect start! ----- Read about June Kaminski on our Meet the Team page; http://www.Life-Choices.com/team.html ******************************************* Our sponsors make this newsletter FREE to subscribers. Please take a moment to visit them. ******************************************* 132 Years of Proven Success Rated Top 10 in Business Start-Ups Magazine for home based businesses. For some free information on how to get started with Watkins: Visit us at http://www.aokmarketing.com/?referer=lifechoices ********************************************* GEROVITAL H3 (GH3) 100 Million users worldwide cannot be wrong! Are you? http://www.realgerovital.com ********************************************* Section 2 Editor's Pick "How to Heal Your Electrical Body" ebook is all about looking at things differently - from an electrical perspective. Actually all life in the universe - including the human body is made up of electrons, protons, etc. and should be nourished electrically. This ebook explains this difficult concept in an easily understandable way. The reader will become enlightened as to how nutrients are absorbed by our electrical bodies. A very important concept in view of the fact that unless our nutrition is "electrical", it cannot be used by our bodies and may even be slowly poisoning us. I highly recommend this new ebook by master herbalist, Rita Lambros-Segur. http://electricalbody.com/ebook.htm *************************************** Section 3 Dear Garlic, How i hate to clean the oven!! The smell is a killer and makes me sneeze, the dog wants out when he sees me with the spray can, the kids go off to a friends house and my husband shuts himself in the shed! That leave me up to my elbows in ick, sucking in fumes in that tiny little space... I've gotten stuck in there before you know! What can i do? Signed, The Lonely Oven Queen. ~~~~~ Dear Oven Queen, Smile sweetly at your Darling Husband, while you pass the brochures of beautiful Self Cleaning Ranges. Let him know that he'll be barbecuing much more often now since the oven is so icky to clean. Perhaps with Santa coming soon, he will get the message! *************************************** Our sponsors make this newsletter FREE to subscribers. Please take a moment to visit them. *************************************** Relax your way to weight-loss, beautiful skin, pain relief and cardiovascular conditioning with your own private infrared sauna. The benefits of infrared therapy are numerous and outstanding. Tap into this new technology that's finally affordable for the rest of us: http://infra-therapist.com?vw OR get your FREE report at: mailto:info@infra-therapist.com?vw *************************************** Powerful ideas to help make your mind even sharper, & push your spiritual, relationship, physical, & career health to the next level. A whole approach. http://www.awesomehealth.com/tr/a.cgi?sig *************************************** Section 4 Hypo-Thyroidism: The Hidden Epidemic By Dr. John H. Maher http://www.rxforwellness.com While not generally considered one of the "Hormones Of Youth", thyroid deficiency can increase your risk of age related disorders. Sub-optimal thyroid means sub-optimal metabolism, which translates into weight gain and its associated ills of heart disease, high blood pressure, diabetes and even cancer. Some doctors estimate that as much as 15% to 40% of the population of the US suffers from sub-optimal thyroid function! Unfortunately, blood tests only pick up the more frank cases of hypo-thyroidism. The standard blood test criteria is a low T4 and a high TSH (thyroid stimulating hormone). Because of this insensitivity, some doctors have dubbed sub-optimal thyroid as the "much mis-diagnosed malady." A check list of common hypo-thyroid symptoms follows: low body temp.__ dry skin/hair__ gain weight too easily__ brittle nails__ insomnia__ fatigue__ headaches/migraines__ poor short term memory and concentration__ depression__ PMS__ menstral difficulties__ low motivation and ambition__ hair loss (including outer third of the eyebrows)__ fluid retention__ dizzyness or lightheadedness__ irritabiltiy__ food intolerances__ tendency towards substance abuse__ anxiety/panic attacks__ drooping, swollen eyes__skin problems/infections/acne__ infertility__ dry eyes__heat and cold intolerance__ low blood pressure__ elevated cholesterol__ irritable bowel__ constipation__acid indigestion__ poor co-ordination__ low libido__reduced or excessive sweating__ frequent colds or sore throats__ astmhma/allergies__ slow healing __ itchiness__ slow speech__recurrent infections__ food cravings__ muscle cramps__mood swings__ crying jags__stiff joints__ loss of appetite__ pale skin__coarse or leathery skin__ Like growth hormone, thyroid hormone effects about every cell in the body. It regulates the metabolism, which is the processes by which we release energy for all our vital processes, including body temperature and heart beat. This butterfly shaped gland sits just below your Adam's apple. The major mineral for the thyroid is iodine. Deficiency of iodine will lead to full blown hypo-thyroidism with a goiter. A goiter in this case is a hypertrophied thyroid trying in vain to create active thyroxin. Fortunately, iodized salt has made this much less common. The best way to screen for hypo-thyroid is to first note if you suffer from several or more of the above symptoms. Then check for a low body temperature using the following Dr. Broda Barnes Axillary Temperature test. 1) Shake down an ORAL thermometer and place it next to your bed BEFORE you go to sleep. 2) As soon as you wake up, place the thermometer under your armpit and leave it there for 10 minutes BEFORE getting up. 3) Record the temperature. If it is below normal rising temperature, which is 97.8 to 98.2 degrees F, for three consecutive days, you are likely hypothyroid. (Menstruating females should wait until after their first day of their period before taking this tests.) Temperatures of 96.6 or less almost guarantees hypo-thyroidism even in the presence of normal blood tests. A pulse of 65 or less in the NON-AEROBICALLY is also suggestive of hypo-thyroidism when combined with an axillary temperature of less than 97.8 and several of the aboxe hypo-thyroid symptoms. If your self-tests suggest hypo-thyroidism, have you doctor do a thyroid panel. If it is abnormal, than prescription whole thyroid with "thyroxin" (not synthetics) are indicated. If your blood tests are "normal" remember this is common with sub-optimal thyroid conditions. We recommend an OTC thyroxin free whole thyroid supplement to stimulate the thyroid to produce more of its own thyroxin in such cases. These product resources can be found at a good health food store. Generally take 1 or 2 a day, depending on your size and the extent of the sub-optimal hypo-thyroid findings. In 6 weeks your temperature should improve at least 50% toward normal, your heart beat up 50% toward normal, and half of your symptoms should be at least 50% better. If that occurs continue indefinitely on 1 or 2 a day, which ever works best. It takes about six weeks to notice a difference when adding or subtracting thyroid supports. Fast heart beat, shakes, sweating, moist skin and palm of hands, weight loss, increased appetite, intense drive and personality, and axillary temperature above 98.2 are signs of over stimulating the thyroid. All thyroid supplements then should be discontinued! Remember taking progesterone and growth hormone enhancers support the thyroid and estrogen is antagonistic. ----- Read about Dr. John H. Maher on our Meet the Team page; http://www.Life-Choices.com/team.html //////////////////////////////////////////////////////// Disclaimer All material appearing in this newsletter is provided for educational purposes only. It is provided with the understanding that authors and contributors are not offering medical advice or services. We strongly encourage you to consult with your own physician regarding any recommendations with respect to your own medical condition. Advertisement in the Your Life- Your Choice newsletter does not indicate endorsement on our part. 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