Send to a friend   Print

Exercise, Check Ups & Good Nutrition are Key to Good Health. Because the foods we eat do not provide all the vitamins, minerals, and other nutrients we now know are necessary for the best health during pregnancy, pre-menopause and beyond, nutritional supplements are vital. While phyto-estrogens are the most important nutritional supplements for women, especially when ovarian estrogens are lost, other nutrients are also vital: vitamins and minerals, essential fatty acids, herbs, probiotics and digestive enzymes. Throughout a woman's lifecycle, good overall health depends more and more on a planned health program with several key components.

• A planned program of regular exercise is probably the most important commitment a woman can make to her present and future health. With such a program, every other component of one's health plan seems to become easier and more effective.
• Regular checkups and testing is a must, even when one has "no health problems." This includes annual mammograms and a lipid profile of all cholesterol fractions with follow-up as indicated. By age fifty, a DEXA scan of spine and hips to assess one's status relative to osteoporosis is an excellent idea.
• Good nutrition is essential for health and well-being. Incorporate foods high in phyto-nutrients and fiber and low in toxins and harmful fats and proteins.

Proper maintenance of estrogen levels can promote healthy cholesterol, heart function, bone metabolism and even emotional well-being. Phyto-estrogens, that is, plant estrogens should be able to provide many of the actions of natural estrogens. The miracle of these phytoestrogens is that even though they act physiologically like the natural estrogens produced in the body, they accomplish nature's purpose with absolute safety. Supplementing your diet with essential vitamins and minerals will have positive effects on a woman's health overall. The following nutrients are especially beneficial: Calcium - a preventive measure in the treatment of osteoporosis. Taken with Vitamin D to increase absorption, 800 to 1200 mg daily is an effective supplemental dose. Calcium should not be taken by patients with kidney stones. (Calcium may reduce the body's absorption of Magnesium and Zinc. Since both of these nutrients are also important in the prevention of osteoporosis, supplementation may be necessary. Magnesium should not be taken by patients with liver disease.) B vitamins - Folic Acid, B6, and B12 - reduce blood levels of homocystene. Since high homocystene levels appear to contribute to osteoporosis, taking these B vitamins may be an effective preventative measure. Fat-Soluble Vitamins (A, D, E) and the Water-Soluble Vitamins (C, B1 or Thiamine, B2 or Riboflavin, B3 or Niacin, B5 or Pantothenic Acid, B6 or Pyridoxine, B12, Folic Acid, and Biotin). Carotenoids - lycopene or beta-carotene perform some of the various anti-oxidant functions of Vitamin A itself. Unlike Vitamin A, supplementation with very high doses of the carotenes does not produce any significant toxicity. Zinc - essential to health. Zinc supplementation in pregnancy has been remarkably beneficial. Zinc deficiency is probably a factor in the development of Alzheimer's disease. Selenium - a very important anti-oxidant. Chronically low selenium levels in the diet are associated with an increased risk of cancer, heart disease, and immune disorders. Chromium - a deficiency of chromium is related to glucose intolerance with high blood sugars and high insulin levels. Chromium can increase lean muscle mass, which means greater fat-burning potential.

Back to top  Print