Muscle aches and cramps
Cramps are most commonly due to calcium-magnesium imbalances and are corrected by supplementing 500 mg of calcium and 300 mg of magnesium. Despite popular belief, the condition is very rarely due to a lack of salt. In fact, it is best to avoid added salt and to keep fluid intake high. Fruit is naturally rich in potassium and water and contains sufficient sodium for the body’s needs. Muscle aches can occur for the same reason or when muscle cells are not able to make energy efficiently from glucose. Magnesium, particularly in the form of magnesium malate, helps here too, as do B vitamins. Aches can also occur as a result of inflammation (see this page).
Diet advice
Follow the diet recommended in this book. Avoid salt and increase your intake of fruit (rich in potassium) and seeds (rich in calcium and magnesium). Drink plenty of water.
Supplements
2 × multivitamin and multimineral
Vitamin C 1,000 mg
Bone mineral complex (to provide 500 mg calcium and 300 mg magnesium) or magnesium malate plus calcium
Obesity
As well as eating no more than you need, choosing foods that keep the blood sugar even, backed up by an optimal intake of nutrients that help stabilize blood sugar, will help you lose weight by stabilizing your appetite and burning fat. These nutrients include vitamins B3, B6, and C and zinc and chromium. Konjac fiber, a source of glucomannan, also helps to stabilize blood sugar levels. Also helpful is HCA, which slows down the ability of the body to turn excess fuel into body fat, and 5-HTP, which stabilizes appetite. In some people, food allergies cause water retention that can contribute to obesity. If you suspect any foods, the most common being wheat and dairy products, eliminate them for ten days to test whether they are associated with your weight gain. Thyroid problems can also be a factor in obesity. If all else fails, ask your doctor to check your thyroid.
Diet advice
Follow the diet in this book, emphasizing high-water-content foods such as fresh fruit and vegetables and slow-releasing carbohydrates (see part 9). Avoid all sources of fast-releasing sugars. Experiment with fasting one day a week or sticking to fruit only. Make aerobic exercise a regular part of your day.
Supplements
2 × multivitamin and multimineral
2 × vitamin C 1,000 mg
2 × essential omega-3 and omega-6 oil capsules
Chromium 200 mcg and HCA 750 mg and 5-HTP 100 mg
Glucomannan/konjac fiber 3 g (optional)
Also read chapter 36.
Osteoporosis
In this condition, the density of the bones decreases, increasing the risk of fracture and compression of the spinal vertebrae. From a nutritional perspective, there are three main contributors. These are excessive protein consumption, leading to leaching of calcium from the bone to neutralize excess blood acidity; relative dominance of estrogen to progesterone, the latter being a major trigger for bone growth; and deficiency of bone-building nutrients, which include calcium, magnesium, vitamin D, vitamin C, zinc, silica, phosphorus, and boron. The use of natural progesterone cream, available over the counter, has proved four times more effective than synthetic estrogen HRT in restoring bone density.
Diet advice
Follow the diet in this book, keeping all sources of saturated fat to a minimum because of their estrogenic effects. Have a heaping tablespoon of ground seeds each day as a source of calcium, magnesium, and zinc.
Supplement advice
2 × multivitamin and multimineral
Vitamin C 1,000 mg
Bone mineral complex
Also read chapter 26.
PMS
Premenstrual syndrome describes the occurrence of a cluster of symptoms including bloating, tiredness, irritability, depression, breast tenderness, and headaches, occurring most commonly in the week leading up to menstruation. There are three main causes: estrogen dominance and relative progesterone deficiency—corrected by natural progesterone and avoiding sources of estrogen; glucose intolerance, marked by a craving for sweet foods and stimulants; and deficiency in essential fatty acids and vitamin B6, zinc, and magnesium, which together create prostaglandins, which help balance hormone levels. While the need for these is greatest just before a period is due, it is wise to take the supplements throughout the month. If dietary and supplementary intervention does not result in significant improvement, consider seeing a nutrition consultant and having your hormone balance checked.
Diet advice
Follow the diet in this book. Eat little and often before menstruation, snacking on fruit but avoiding sugar, sweets, and stimulants. Ensure that your daily diet contains one tablespoon of cold-pressed vegetable oil rich in both omega-3 and omega-6 fatty acids.
Supplements
2 × multivitamin and multimineral
2 × vitamin B6 100 mg with zinc 10 mg
Vitamin C 1,000 mg
2 × essential omega-3 and omega-6 oil capsules
Herbal complex with agnus castus, dong quai, black cohosh, or St. John’s wort
Magnesium 300 mg
Also read chapter 41.
Prostate problems
The most common prostate problem is prostatitis or benign prostatic hyperplasia, in which the prostate gland enlarges, interfering with the flow of urine. This is thought to be due to hormonal imbalances, possibly testosterone deficiency and estrogen dominance, affecting prostaglandins, which have an anti-inflammatory effect. Reversal can be achieved through supplementing essential fatty acids and testosterone. Also important are zinc and a herb called saw palmetto. The prostate gland is also a common site of cancer, most likely triggered by hormonal imbalances with risk-factor similarities to breast cancer.
Diet advice
Follow the diet in this book, with an emphasis on foods high in antioxidants, avoiding milk and meat because of their hormone content and eating organic as much as possible. Keep saturated fat very low and ensure that you have adequate essential fats from seeds and their cold-pressed oils.
Supplements
2 × multivitamin and multimineral
2 × antioxidant complex
2 × vitamin C 1,000 mg
2 × essential omega-3 and omega-6 oil capsules
Saw palmetto 300 mg (for enlarged prostate only)
Also read chapter 41.
Psoriasis
This is a completely different kind of skin condition from eczema or dermatitis and does not generally respond as well to nutritional intervention. It can occur when the body is “toxic,” perhaps owing to an overgrowth of the organism Candida albicans, to digestive problems leading to toxicity, or to poor liver detoxification. Otherwise, consider the factors discussed for dermatitis and eczema (see this page and this page).
Diet advice
Follow the diet recommended in this book, with an emphasis on low levels of meat and dairy products (to keep you low in saturated fat) and plenty of seeds and their oils for essential fats. If you suspect allergy to dairy products or wheat, test by avoiding these foods.
Supplements
2 × multivitamin and multimineral
2 × antioxidant complex
Vitamin C 1,000 mg
2 × essential omega-3 and omega-6 oil capsules
Use topical vitamin A cream (see Resources). Also read chapter 27.
Schizophrenia
This severe form of mental health problem is suffered by one in a hundred people. There are many causes, the majority of which can be alleviated by nutrition. It is strongly advised that you see a nutrition consultant who can run tests to determine whether biochemical imbalances may underlie this condition. Nutrients that can help include folic acid, essential fatty acids, and megadoses of niacin (B3). These do not help all sufferers and can make certain types of the condition worse—hence the need for testing. Often there is an underlying glucose imbalance and allergies.
Diet advice
Cut out or at least avoid sugar and refined foods. Cut down on stimulants—tea, coffee, c
hocolate, cola drinks, cigarettes, and alcohol. Follow the diet recommended in this book. Experiment for two weeks without wheat or dairy products.
Supplements
Multivitamin
2 × vitamin C 1,000 mg
Multimineral with zinc, magnesium, manganese, and chromium
Extra folic acid, niacin, or essential fatty acids are best tried only under supervision
Also read chapter 38.
Sinusitis
An inflammation of the sinus and nasal passages, sinusitis often leads to sinus infections. Contributory factors are nasal irritants such as exhaust fumes, cigarettes, smoky places, dust, and pollen; allergies, often to dairy products and wheat, which are mucus forming; plus a weakened immune system. Too much alcohol, fried food, or stress; lack of sleep; and overeating all weaken the immune system. Vitamins A and C and zinc, among other nutrients, help boost immunity. Essential fats are also needed to control inflammation.
Diet advice
Eat lightly, but do eat—lots of essential foods such as the best organic fruit and vegetables (baby vegetables, just sprouted), plus seeds. You do need protein (from quinoa, seeds, nuts, fish, tofu, and so on) but avoid mucus-forming foods such as milk, eggs, and meat.
Also inhale tea tree oil or Olbas Oil, in the bath or by holding it under your nose (be careful not to irritate the skin too much) to stop your nasal passages from blocking. Tiger balm is good on the chest. Drink homemade ginger and cinnamon tea (five slices of fresh ginger root and one stick of cinnamon in a thermos with 1 cup of boiling water) or cat’s claw tea to boost the immune system.
Supplements
2 × multivitamin and multimineral
2 × antioxidant complex
2 × vitamin C 1,000 mg (3 g every four hours only when infected)
2 × vitamin A 7,500 IU when infected or a glass of carrot juice
2 × zinc 15 mg
Echinacea 15 drops in water three times a day
Also read chapters 24, 33, and 34.
Sleeping problems
For some sufferers, the major problem of insomnia is waking up in the middle of the night; for others it is not getting to sleep in the first place. Both can be the effect on the nervous system of poor nutrition or too much stress and anxiety. Calcium and magnesium have a tranquilizing effect, as does vitamin B6. Tryptophan, a constituent of protein, has the strongest tranquilizing effect and, if taken in doses of 1,000 to 3,000 mg, it is highly effective for insomnia. It takes about an hour to work and remains effective for up to four hours. While tryptophan is nonaddictive and has no known side effects, its regular use in not recommended—it is better to adjust your lifestyle so that no tranquilizing agents are needed.
Diet advice
Follow the diet recommended in this book, avoiding all stimulants. Do not eat sugar or drink tea or coffee in the evening. Also, do not eat late. Eat seeds, nuts, and root and green leafy vegetables, which are high in calcium and magnesium.
Supplements
2 × multivitamin and multimineral
vitamin B6 100 mg with zinc 10 mg
Calcium 600 mg and magnesium 400 mg
Vitamin C 1,000 mg
2 × 5-HTP 100 mg (only if absolutely necessary)
Thyroid problems
The thyroid gland, situated at the base of the throat, controls our rate of metabolism. In hyperthyroidism or overactive thyroid, symptoms such as overactivity, loss of weight, and nervousness are common; in hypothyroidism or underactive thyroid, the symptoms are lack of energy, becoming overweight, and goiter, in which the throat region swells. Overstimulation of the endocrine system through living off stress and stimulants and estrogen dominance are common causes of an underactive thyroid later in life. This can also be caused by a lack of iodine, although this is rare, and taking iodine in kelp is advised to help the condition. Since the thyroid gland is controlled by the pituitary and adrenal glands, the nutrients involved in hormone production and regulation for all three glands are particularly important. These are vitamins C and B complex (especially B3 and B5), manganese, and zinc. Selenium also appears to have a role to play in thyroid health, as does the amino acid tyrosine from which thyroxine is made. Often, a low dose of thyroxine is required to correct this condition.
Diet advice
Avoid all stimulants and follow the diet in this book.
Supplements
2 × multivitamin and multimineral
2 × vitamin C 1,000 mg
Manganese 10 mg
Kelp with iodine and tyrosine 2,000 mg (for hypothyroidism only)
Also read chapter 25.
Ulcers
These can occur in the stomach and duodenum—the first section of the small intestine, which is not as well protected as the rest of the intestines against the acid secretions of the stomach. In prolonged stress, the stomach can over-secrete acid, so stress can be a cause. Also, diets that are too acid forming are to be avoided. Vitamin A is the primary nutrient needed to protect the lining of the duodenum. While vitamin C does help people with duodenal ulcers, not more than 500 mg should be taken as it can cause irritation. If a burning sensation is experienced after taking vitamin C, the dose is too high. The most common cause of ulcers is infection with Helicobacter pylori. This should be tested for by your doctor and treated with a specific antibacterial agent. Also, check for food allergies.
Diet advice
Follow the diet recommended in this book, keeping mainly to alkaline-forming foods as listed in part 9.
Supplements
2 × multivitamin and multimineral
2 × vitamin A 7,500 IU (retinol) short-term only and not if pregnant
Vitamin C 500 mg (as calcium ascorbate)
Beneficial bacteria, such as Lactobacillus acidophilus and bifidobacteria, after antibiotics if treated for helicobacter infection
Varicose veins
Veins carry blood returning to the heart. A varicose vein is one that has become enlarged and swollen; the condition usually occurs in the legs, where circulation is most difficult. It is unlikely that optimum nutrition can do much for veins that are already varicose; however, adequate vitamins C and E as well as other antioxidants can help prevent further occurrences. Also, there is some evidence that a high-fiber diet can help prevent varicose veins.
Diet advice
Follow the diet recommended in this book. Regular exercise, especially swimming, will improve the circulation. Putting your feet up and gentle leg massages are all helpful. Application of vitamin E cream is beneficial.
Supplements
2 × multivitamin and multimineral
2 × antioxidant complex
Vitamin E 600 IU
2 × vitamin C 1,000 mg plus bioflavonoids
PART 8 Nutrient Fact File A to Z
Nutrient Fact File A to Z
What does each nutrient do? What are the symptoms of deficiency? How much should you take in from food and from supplements? How much is too much? These are the questions answered here for each key nutrient—vitamins, minerals, essential fats, and other key nutrients.
DV stands for Dietary Value and has now replaced Recommended Daily Allowance (RDA) as the basic measure you see on foods and supplements in the United States. It represents the minimum you need to not be overtly malnourished. The level given here is the average basic need for adults and children of 4 or more years of age. It does not represent your optimum.
ODA is the average optimum daily amount for an adult. In truth, there is a range of ODAs depending on the individual (see chapter 45 to define your needs).
SUPPLEMENTARY RANGE is the difference between this range and what you are likely to get from your diet. This defines the minimum you should supplement daily and the maximum, if your needs are very high. Supplementary ranges for babies and children, according to their age, are given in chapter 40.
TOXICITY is the level at which adverse effects can occur.
Best food sources lists foods with the highest nutrient amount per calorie, i
n descending order, with the figures in parentheses being the amount per 3.5 oz. serving. This tells you both which nutrient-rich foods to choose and how much you’ll be getting in a serving.
Best supplement details the most easily absorbed and used form of this nutrient.
Helpers and Robbers are the factors that assist or hinder absorption or utilization of this nutrient.
Vitamins
VITAMIN A (RETINOL AND BETA-CAROTENE)
What it does Needed for healthy skin, inside and out. Protects against infections. Antioxidant and immune system booster. Protects against many forms of cancer. Essential for night vision.
Deficiency signs Mouth ulcers, poor night vision, acne, frequent colds or infections, dry flaky skin, dandruff, thrush or cystitis, diarrhea.
How much?
The New Optimum Nutrition Bible Page 49
