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Nov 15, 2019
What to look for in a good multiple vitamin?
Dr. Wiancek's Optimal Health Multiple Vitamin increases one's energy, supports the immune system and prevents cancer and heart disease. To order call 970-926-7606 or e-mail Dr Wiancek at wiancek@healthref.com or order on Amazon under Dr. Wiancek's multiple vitamin.
Oct 30, 2019
MULTIVITAMINS AND YOUR HEALTH: WHY QUALITY MATTERS
As a naturopathic doctor, I've found that the majority of my patients think they're getting all their nutrients from their diet when, in reality, this is often not the case.
Years of agricultural practices consisting of toxic chemical usage have created poor mineral quality in our soils and nutrient-poor staple foods. Furthermore, the traditional American diet consists of significantly more processed foods than previous generations. As there is no one-size-fits-all and many low-quality vitamins contain fillers, sugars, dyes, heavy metals, and preservatives. So, finding a quality multivitamin that can supplement your deficiencies can be hard. However, it’s not impossible.
The Multivitamin Debate
The million-dollar question for most concerned patients regarding multivitamins is, “Should I take them?” While there have been a number of studies on the benefits of multivitamins, most have not been rigorous enough. Many only ask if the participant is taking a multivitamin and don’t account for quality, dose, or what combination of vitamins are in the multi. In other words, the “multivitamin debate” is primarily due to the numerous incomplete or inconclusive studies based on poorly planned research controls.
Some research studies have pointed to the potential for negative impact when taking multivitamins. This idea is most likely because cheap multivitamins often include binders, fillers, and additives such as dyes like yellow #5, hydrogenated oils, and metals such as titanium dioxide, talc, magnesium silicate, and other potentially harmful heavy metals. While these metals and chemical compounds may help bind the pills together or add color and flavor, they are actually creating more toxins for the body to fight off than good they’re doing.1
Some research studies have pointed to the potential for negative impact when taking multivitamins. This idea is most likely because cheap multivitamins often include binders, fillers, and additives such as dyes like yellow #5, hydrogenated oils, and metals such as titanium dioxide, talc, magnesium silicate, and other potentially harmful heavy metals. While these metals and chemical compounds may help bind the pills together or add color and flavor, they are actually creating more toxins for the body to fight off than good they’re doing.1
Who Should Take A Multivitamin —and Why?
With the vast selection of food lining American supermarket aisles, it’s hard to believe that 9 out of 10 Americans have nutritional deficiencies.2 While the right multivitamin can be beneficial to our health, it is necessary to remember that multivitamins are meant to supplement a well-balanced diet, not replace it.
In addition to consuming less nutrient-rich foods than our grandparents, a rise in gastrointestinal issues and prescription drug use in the U.S. has led to difficulties in nutrient absorption and vitamin depletion. Anyone with intestinal challenges will have problems with nutrient absorption of fat-soluble vitamins A, C, D, E, and vitamin K, 3,4
In addition to consuming less nutrient-rich foods than our grandparents, a rise in gastrointestinal issues and prescription drug use in the U.S. has led to difficulties in nutrient absorption and vitamin depletion. Anyone with intestinal challenges will have problems with nutrient absorption of fat-soluble vitamins A, C, D, E, and vitamin K, 3,4
Multivitamins for Men vs. Women
There isn't much of a difference in the type of multivitamin that would be prescribed to men vs. women since both groups can have complications with bone health and immune system deficiencies as they age. Pregnant women, women trying to conceive, or those who are breastfeeding should be on a high-quality prenatal multivitamin. A good prenatal contains iron and methylated folate, which is the most absorbable version of folate. Unless your doctor has diagnosed you with an iron deficiency, either due to a plant-based diet or health-related condition, you should avoid multivitamins with iron, as too much can cause cardiac issues.
Multivitamins for a Compromised Immune System
Consistent stress in an individual's life can wreak havoc on the immune system. For patients who have stressful lifestyles or low energy, methylated B vitamins can help support optimal health by donating 5-MTHF to the methylation pathway. For patients with compromised immunity, I recommend free-radical fighters such as vitamins A, C, E, and D to aid in the proper functioning of their immune system.
What Should You Look for in a Multivitamin?
A high-quality multivitamin should cover basic nutritional needs. The following is a list of the minerals and vitamins that the average adult should look for when shopping for a multivitamin:
- Calcium citrate: The most absorbable version of calcium
- Vitamin D3: At least 100 IUs for bone health
- Antioxidants: Vitamin A, C, D, E, and selenium help protect the immune system
- Methylated B vitamins: The most absorbable version of B vitamins
- Minerals: Vitamin K2, biotin, magnesium, potassium, boron, choline, and chromium
How to Determine Quality of Multivitamins
For a high-quality multivitamin, you want to look at absorbable ingredients. Here are some questions you can ask your physician or local pharmacist when picking out a multivitamin:
- Does it have the efficient, absorbable ingredients in it?
- Does it have calcium citrate?
- Is the multivitamin brand using vitamin D3 instead of vitamin D, since vitamin D3 is more absorbable?
- Does it include the methylated B vitamins instead of regular B vitamins?
- Is there iron in it?
- Does it have vitamin K2 instead of vitamin K1?
A high-quality multivitamin should also have at least 50mg of each mentioned mineral and vitamin. Anything less than 50mg is not enough to have an effect. A high-quality vitamin should also be void of any artificial colorings, as well as sugars, dyes, preservatives, heavy metals, and fillers.
Related Topic: Benefits of Adding A & D to K
Consult Your Health Care Practitioner
It's best to consult your healthcare practitioner regarding multivitamins if you're thinking about taking them. In fact, most doctors take multivitamins themselves. In my practice as a naturopathic doctor, I generally conduct a one-and-a-half-hour interview with all my new patients. Only after completing a thorough history of their health issues, diet, lifestyle, and prescription drug use can I determine which vitamins would be beneficial in their specific situation.
A High-Quality Multivitamin Can Supplement a Nutrient-Deficient Diet
With over 90% of the American population being nutrient deficient due to poor dietary habits, incorporating a high-quality vitamin into your diet can help fill in the gaps. Choosing the right multivitamin means being conscious of the ingredients and opting for the best ingredients that meet the recommended dosage. If you are concerned about what type of formulation will work best for you, consult your physician, who can provide the right combination of vitamins and minerals to support you on the path towards optimal health.
Sources:
1 "Multivitamin/Mineral Supplements: Rationale and Safety… - NCBI.” 2017. https://www.ncbi.nlm.nih.gov/pubmed/27553772. Accessed October 1, 2019.
2 “CDC’s Second Nutrition Report… - CDC.” 2012. https://www.cdc.gov/nutritionreport/. Accessed October 1, 2019.
3 “Trends in Prescription Drug Use Among Adults… - NCBI.” 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4752169/. Accessed October 1, 2019.
4 “Burden and Cost of Gastrointestinal, Liver… - NCBI.” 2019. https://www.ncbi.nlm.nih.gov/pubmed/30315778. Accessed October 1, 2019.
Dr. Deborah Wiancek, naturopathic doctor from the Riverwalk Natural Health Clinic in Edwards is a featured doctor in The Idiot's Guide to Natural Remedies. The book was published January 09' and is now available at your local book stores and Amazon.com. In the book Dr. Wiancek goes over natural remedies used for asthma, bladder infections, ear infections, endometrosis and first aid. She also talks about food allergies.
Sep 10, 2019
Vitamin D and Dementia: A Very Close Tie
Older patients with very low levels of vitamin D have about a 122% increased risk for dementia compared with those with higher levels, according to a large, prospective, population-based study.
The study provides "robust evidence" of the link between vitamin D and cognition and adds important new informationto the association, said study author David J. Llewellyn, PhD, senior research fellow in clinical epidemiology, University of Exeter, United Kingdom.
Although earlier research had also uncovered this link, "we were able with much greater accuracy to sort of chart the level of vitamin D that seems to be relevant to a dementia risk," said Dr. Llewellyn. " It gives us valuable clues as to the kind of trials we should be doing next, and who we should be treating and with how much vitamin D." Low vitamin D levels "should ring alarm bells" that patients are at high risk for dementia, said Dr. Llewellyn.
The study was published online August 6 in Neurology. The analysis included 1658 ambulatory and relatively healthy participants from the Cardiovascular Health Study in 4 US communities (Forsyth County, North Carolina; Sacramento County, California; Washington County, Maryland;
and Pittsburgh, Pennsylvania). Researchers obtained blood samples in 1992–1993 and in 2008; they measured serum 25-hydroxyvitamin D (25[OH]D) concentrations. They classified these samples as follows: less than 25 nmol/L (severely deficient), 25 nmol/L or greater to less than 50 nmol/L (deficient),and 50 nmol/L or greater (sufficient).
Investigators assessed cognition through repeat MRI examinations, medical records,
questionnaires, and annual cognitive assessments over about 6 years.
During 9317.5 person-years of follow-up, 171 participants developed any type of dementia
and 102 developed Alzheimer's disease (AD). The risk of developing both was significantly
higher in persons who were 25(OH)D deficient or severely deficient.
In a model adjusting for age and season of sampling, participants who were vitamin D
deficient had a 51% increased risk for all-cause dementia (hazard ratio [HR], 1.51; 95% confidence interval [CI], 1.06 - 2.16; P = .002) compared with those with sufficient vitamin D. Those who were severely deficient had about a 122% increased risk (HR, 2.22; 95% CI, 1.23 - 4.02).
After also adjustment for education, sex, body mass index (BMI), smoking, alcohol consumption, and depressive symptoms, the HRs for all-cause dementia were 1.53 in those who were vitamin D deficient and 2.25 for those who were severely deficient.
This finding was "surprising" as it was "much stronger" than the 60% increased risk his research group found earlier (Arch Intern Med. 2010;170:1135-1141), although that study looked at "new cognitive problems" such as memory decline, which is a "cruder" way of assessing cognition, said Dr. Llewellyn.
In this new research, the strength of the association was sustained for participants with incident AD.
The association withstood many additional tests. A secondary analysis in which serum 25(OH)D concentrations were analyzed as a continuous variable provided a similar pattern of results, as did other analyses that adjusted for diabetes, hypertension, and ethnicity (for ethnicity, the results were somewhat altered, but the overall pattern didn't change).
When participants who developed any dementia within a year of baseline were excluded, researchers also found an association between low vitamin D levels and dementia. This, said Dr. Llewellyn, indicates that the findings aren't due to participants being in the early stages of dementia.
If that were the case, he said, "the association should start to get weaker when we do those analyses, but if anything, it's probably the reverse; it was probably a little bit clearer, or at least the association certainly remained robust."
The relationship was also not due to older people staying indoors or having a poor diet, which would lower their vitamin D levels. "Our study was restricted to people who were pretty healthy at baseline," said Dr. Llewellyn. "None had a stroke or cardiovascular disease; they were certainly not severely impaired or immobile.
Controversial Issue
"Low vitamin D levels likely affect cognition through both neurodegenerative and vascular mechanisms,” said the authors. They noted that vitamin D receptors are expressed in areas of the brain involved in memory, such as the hippocampus and dentate gyrus; that the active form of vitamin D regulates neurotrophin expression, such as nerve growth factor; and that vitamin D reduces amyloid-induced cytotoxicity and apoptosis in primary cortical neurons. The findings suggest that the optimal vitamin D level to prevent dementia is 50 nmol/L. Others in the field argue that a
higher level — 75 nmol/L — is better, "but our data don't support that," said Dr. Llewellyn.
He stressed that lower levels might protect against other health outcomes; for example, about 25 nmol/L may help promote bone health or prevent rickets.
Should doctors recommend that older adults have their vitamin D checked? This, said Dr. Llewellyn, is a "controversial issue" because it involves "one of most expensive tests available to primary care physicians." Some people can't synthesize enough vitamin D from sun exposure in winter months. Does this put them at risk for dementia? That's unclear, although Dr. Llewellyn knows of research at the University of Edinburgh that found a trend connecting higher latitude and increased dementia risk in residents of the northern hemisphere, including Scotland and Scandinavian countries.
Compelling Link
The Alzheimer's Association agrees that some sort of clinical trial — whether it's with vitamin D supplements, increased sunlight exposure, or a vitamin D–enriched diet — is needed to test the effect on dementia, said Keith N. Fargo, PhD, director of scientific programs and outreach, Alzheimer's Association, which helped fund the study.
By Pauline Anderson
The study provides "robust evidence" of the link between vitamin D and cognition and adds important new informationto the association, said study author David J. Llewellyn, PhD, senior research fellow in clinical epidemiology, University of Exeter, United Kingdom.
Although earlier research had also uncovered this link, "we were able with much greater accuracy to sort of chart the level of vitamin D that seems to be relevant to a dementia risk," said Dr. Llewellyn. " It gives us valuable clues as to the kind of trials we should be doing next, and who we should be treating and with how much vitamin D." Low vitamin D levels "should ring alarm bells" that patients are at high risk for dementia, said Dr. Llewellyn.
The study was published online August 6 in Neurology. The analysis included 1658 ambulatory and relatively healthy participants from the Cardiovascular Health Study in 4 US communities (Forsyth County, North Carolina; Sacramento County, California; Washington County, Maryland;
and Pittsburgh, Pennsylvania). Researchers obtained blood samples in 1992–1993 and in 2008; they measured serum 25-hydroxyvitamin D (25[OH]D) concentrations. They classified these samples as follows: less than 25 nmol/L (severely deficient), 25 nmol/L or greater to less than 50 nmol/L (deficient),and 50 nmol/L or greater (sufficient).
Investigators assessed cognition through repeat MRI examinations, medical records,
questionnaires, and annual cognitive assessments over about 6 years.
During 9317.5 person-years of follow-up, 171 participants developed any type of dementia
and 102 developed Alzheimer's disease (AD). The risk of developing both was significantly
higher in persons who were 25(OH)D deficient or severely deficient.
In a model adjusting for age and season of sampling, participants who were vitamin D
deficient had a 51% increased risk for all-cause dementia (hazard ratio [HR], 1.51; 95% confidence interval [CI], 1.06 - 2.16; P = .002) compared with those with sufficient vitamin D. Those who were severely deficient had about a 122% increased risk (HR, 2.22; 95% CI, 1.23 - 4.02).
After also adjustment for education, sex, body mass index (BMI), smoking, alcohol consumption, and depressive symptoms, the HRs for all-cause dementia were 1.53 in those who were vitamin D deficient and 2.25 for those who were severely deficient.
This finding was "surprising" as it was "much stronger" than the 60% increased risk his research group found earlier (Arch Intern Med. 2010;170:1135-1141), although that study looked at "new cognitive problems" such as memory decline, which is a "cruder" way of assessing cognition, said Dr. Llewellyn.
In this new research, the strength of the association was sustained for participants with incident AD.
The association withstood many additional tests. A secondary analysis in which serum 25(OH)D concentrations were analyzed as a continuous variable provided a similar pattern of results, as did other analyses that adjusted for diabetes, hypertension, and ethnicity (for ethnicity, the results were somewhat altered, but the overall pattern didn't change).
When participants who developed any dementia within a year of baseline were excluded, researchers also found an association between low vitamin D levels and dementia. This, said Dr. Llewellyn, indicates that the findings aren't due to participants being in the early stages of dementia.
If that were the case, he said, "the association should start to get weaker when we do those analyses, but if anything, it's probably the reverse; it was probably a little bit clearer, or at least the association certainly remained robust."
The relationship was also not due to older people staying indoors or having a poor diet, which would lower their vitamin D levels. "Our study was restricted to people who were pretty healthy at baseline," said Dr. Llewellyn. "None had a stroke or cardiovascular disease; they were certainly not severely impaired or immobile.
Controversial Issue
"Low vitamin D levels likely affect cognition through both neurodegenerative and vascular mechanisms,” said the authors. They noted that vitamin D receptors are expressed in areas of the brain involved in memory, such as the hippocampus and dentate gyrus; that the active form of vitamin D regulates neurotrophin expression, such as nerve growth factor; and that vitamin D reduces amyloid-induced cytotoxicity and apoptosis in primary cortical neurons. The findings suggest that the optimal vitamin D level to prevent dementia is 50 nmol/L. Others in the field argue that a
higher level — 75 nmol/L — is better, "but our data don't support that," said Dr. Llewellyn.
He stressed that lower levels might protect against other health outcomes; for example, about 25 nmol/L may help promote bone health or prevent rickets.
Should doctors recommend that older adults have their vitamin D checked? This, said Dr. Llewellyn, is a "controversial issue" because it involves "one of most expensive tests available to primary care physicians." Some people can't synthesize enough vitamin D from sun exposure in winter months. Does this put them at risk for dementia? That's unclear, although Dr. Llewellyn knows of research at the University of Edinburgh that found a trend connecting higher latitude and increased dementia risk in residents of the northern hemisphere, including Scotland and Scandinavian countries.
Compelling Link
The Alzheimer's Association agrees that some sort of clinical trial — whether it's with vitamin D supplements, increased sunlight exposure, or a vitamin D–enriched diet — is needed to test the effect on dementia, said Keith N. Fargo, PhD, director of scientific programs and outreach, Alzheimer's Association, which helped fund the study.
By Pauline Anderson
Drugs that have been linked to Dementia
Think twice before taking any drugs because of their side
effects. Drugs will never get to the
cause of your health issue. As a
naturopathic doctor I can help you get off your medication and help you identify
the cause of your health issue. Many
drugs deplete our bodies of very important nutrients that we need for optimal
health. Below you will find a list of
the many drugs that are linked to dementia.
The drugs below deplete COQ10 which causes more free radical
damage to your brain resulting in less energy to the brain and a great susceptibility
to neurological diseases. Thus if you
are taking any of the drugs below you should be taking COQ10 in a ubiquinol
form 200 mg/day.
Antidepressants: Amitriptyline, desipramine, Doxepin,
Imipramine, Nortriptyline, Protriptyline
Antipsychotic drugs Haldol
Cholesterol lowering Drugs Lipitor, Lescol, Mevacor,
Pravachol, Zocor
Antidiabetic Drugs: Glucotrol, Diabeta, Glynase, Micronase,
Tolinase
Drugs that deplete B vitamins thus elevating homocysteine
levels can increase our risk for mood disorders, poor mental performance and
Alzheimer’s disease. Anyone with
dementia should get their methylations (MTHFR) levels checked. Not all B vitamins are absorbable. I recommend only the methylated forms.
Pain Relievers such as NSAIDS: aspirin, Percodan and Empirin
Antibiotics: Bactrim, Septra, Trimethoprim
Antacids and Stomach Suppressors: Tagamet, Peocid, Zantac,
Prevacid, Axid, Prilosec
Antidiabetic drugs: Metformin
Asthma Drugs: Flovent, Aerobid, Vanceril, Pulmacort,
Rhinocort, Nasalide, Aerobid, Nasonex, Azmacort
Aerolate
Blood pressure lowering drugs: Bumex, Hydroclorothiazide, Dyrenium,
Lasix, Apresoline, Demadex
Anticonvulsant Drugs: Tegretol, Zarontin, Cerebyx, Mebaral,
Phenobarital, Dilantin, Mysoline, Depakote, Depakene
Cholesterol lowering drugs: Colestid
Estrogens of any kind
Drugs for osteoporosis Evista
Anti-Parkinson’s Drugs Levodopa
NSAIDS: Celebrex, Advil, Bayer, Select, Motrin, Midol,
Indocin, Aleve
Corticosteroids Drugs: Prednisolone, Prednisone
Drugs that lower Glutathione which is essential for removing
free radicals and decreasing inflammation in the brain.
NSAIDS: Tylenol, Panadol, Advil, Aleve
Eliminated all aluminum from cookware, foil, antacids and
underarm deodorants.
I do not recommend getting off any drugs without a doctor's guidance. If you feel that you or a loved one is having any memory issues it is best to get to the cause early. Schedule an appointment with Dr. Wiancek at 970-926-7606.
Aug 26, 2019
Who should be taking a multiple vitamin?
Individuals who are not eating a balanced diet on a
daily basis.
If you are lactose intolerant you may be deficient in
calcium and Vitamin D.
You’re pregnant, of child bearing age or may become
pregnant or are breast feeding.
To prevent osteoporosis all women should be taking
calcium, Vitamin D, magnesium, Vitamin C, boron, Vitamin K, zinc and copper
starting at 20 years of age or younger.
You have elevated homeocysteine, a protein that may be
related to an increased risk of coronary heart disease. Vitamin B6, Vitamin B12
and folic acid has been shown to prevent heart disease and lower homeocysteine
levels.
You have had an intestinal condition such as
inflammatory bowel disease, irritable bowel syndrome or chronic pancreatitis.
All these conditions can interfere with nutrient absorption.
You’re on a weight reduction diet.
You’re a cancer patient - you should be taking
antioxidants.
You’re a strict vegetarian - You are probably lacking
in Vitamin B12.
To reduce your risk of getting cancer. Harvard’s
famous evaluation of 90,000 nurses for more than 15 years showed that multiple
vitamins appeared to reduce the risk of colon and breast cancers.
People
who have a nutritional deficiency. 9/10 Americans are low in 1 or more of the
following vitamins and minerals: magnesium, Vit. D, Vit. C, Vit. E, calcium and
zinc.
We
all live in a toxic world, antioxidants in a quality multiple vitamin help
clean toxins from the body and keep the liver functioning better.
If
your energy could use a boost.
To
promote mood, a multiple vitamin with B-vitamins, Vit. C and magnesium promotes
calmness and supports a healthy mood.
A
good multiple vitamin with Vit. A, C and E helps support healthy, radiant skin.
Your
stressed out, stress depletes our B-Vitamins.
A
multiple vitamin with Vit. D, calcium and magnesium can help maintain muscle
strength and mobility.
A
good multiple vitamin supports healthy aging.
One can purchase Dr. Wiancek's Optimal Health Multiple Vitamin by e mailing her at wiancek@healthref.com or on Amazon under Dr. Wiancek's Multiple vitamin.
Dr. Wiancek has formulated her own multiple vitamin
Why has Dr. Wiancek decided to formulate her own
multiple vitamin?
Now adding methlyfolate
to the vitamin, because many people do not absorb regular folic acid. Also, with more vitamin K2
to prevent osteoporosis, bruising and overall bone health. Because
many of my patients are taking 5 or 6 bottles of different vitamins and
minerals a day and it is costing them a fortune. So I decided to make it easy
and cost effective for people. All they would need is provided in my multiple
vitamins at a cost of $47.00 a month This can be purchased by e mailing Dr. Wiancek at wiancek@healthref.com or on Amazon.
What does your multiple vitamin include?
It includes the following:
1,000 mg of calcium citrate the most absorbable calcium available to help prevent
osteoporosis.
2000 IU of Vitamin
D3 to prevent osteoporosis.
400 IU of Vitamin E which is a natural blood thinner, protects us from heart disease and
all kinds of cancers.
1,000 mg of Vitamin C which protects us from getting the common cold
because of it’s anti-viral effects.
15,000 IU of Vitamin A which protects us from all kinds of cancer and helps
keep our skin healthy.
100 mcg Selenium which is also an antioxidant which protects us from all kinds of
cancers including prostate cancer.
30 mg of Zinc
which also protects us from colds and all kinds of cancers including prostate
cancer.
50 mg of all the B Vitamins. These are water soluble vitamins which need to be
replenished on a daily basis. We need them during times of stress that is why
they are called our stress vitamins.
Other minerals that are needed to prevent osteoporosis
which are included in the multiple vitamin are:
Other minerals included in the multiple include:
Vitamin K2 150 mcg
Vitamin B12 100 mcg
Biotin 300 mcg
Pantothenic acid 70 mg
Magnesium citrate 500 mg
Copper 1 mg
Manganese 15 mg
Chromium 100 mcg
Potassium 50 mg
Boron 2 mg
Molybdenum 50 mcg
Vanadium 20 mcg
Choline 70 mg
Inositol 70 mg
Methylfolate 800 mcg
Why is there no iron in this multiple vitamin?
Why a little may be good more is definitely not better
when it comes to your heart. A study comparing coronary heart disease patients
with healthy, age matched controls, found women older than 60 had a 3.5 fold
increase in CHD risk for every 50 mg of iron consumed per month over 250 mg.
One a day for Women has 27 mg of iron in each tablet.
That amounts to an 810 mg of iron load every month, raising a consumer’s risk
for CHD 40 fold. Several studies have conversely confirmed the cardiovascular
benefits of iron depletion through blood donation, reducing the risk of an
acute heart attack as much as 88 percent in middle aged male donors.
Also, some researchers suggest the loss of iron rich
blood during menstruation is partly responsible for the lower rates of heart
disease in younger women.
The lesson here is to take iron supplements only when
you need them. The only way to tell if you are low in iron is through a blood
test.
12 WAYS TO DODGE DEMENTIA
Did you know that your brain starts to deteriorate 30 to 50 years before
you have any symptoms? Losing your memory or developing brain fog
in your 40s, 50s, 60s, 70s, or even 80s is not normal—it’s a sign of
trouble. By adopting these brain healthy strategies, you can outsmart
your genes, put the brakes on aging, and even reverse the aging process
so that you look and feel younger in a short period of time!
1. Drink water. Your brain is 80% water, so anything that dehydrates
it (such as too much caffeine or alcohol) should be avoided. How much
water should you drink? ½ your body weight in ounces is best.
Example: if you weigh 150 pounds, drink 75 ounces of water each day.
2. Get enough sleep – at least 7-8 hours per night.
3. Move your body! Studies show that exercise will help
prevent Alzheimer’s and boost your energy, mood, metabolism, and
the ability to create new brain cells. Exercise truly is the closest thing
to a happiness pill that you will ever find!
4. Protect yourself from brain injuries… period. Wear a helmet when biking & skiing.
5. Embrace your sense of meaning and purpose, and keep a gratitude journal.
6. Eat breakfast and keep your blood sugar balanced so that you can make great decisions about how to care for your brain and body. Protein with each meal and 5-12 veggies a day.
7. Maintain a healthy weight. Studies show that as your weight goes up, the size and function of your brain goes down. Don’t know your BMI?
8. Free yourself from toxins:
Limited alcohol: no more than 2-4 glasses a week.
If you smoke, quit!
Eat lots of antioxidants such as Vit A, C, D, E & Selenium and super-nutrient Organic foods to gain protection from brain-damaging free radicals. All these antioxidants are in Dr. Wiancek Optimal Health multivitamin.
9. Become a lifelong learner. In a way, your brain is like a muscle—the more you use it, the stronger it gets!
10. Practice effective stress/anxiety management techniques, such as meditation, ANT therapy and online brain games that are designed to boost emotional control and stress resilience.
11. Know your important health numbers Blood pressure, Cholesterol, C Reactive Protein, Homecyteine and:
Take a good multiple vitamin/mineral supplement Dr. Wiancek's Optimal Health Multiple contains all the antioxidants, B vitamins and vitamin D. You can pick this up at the Riverwalk Natural Health Clinic Pharmacy or you can order by e-mail wiancek@healthref.com.
Take an Lead & Mercury Free Omega-3 supplement
Optimize your Vitamin D level
Many people are deficient in methylated B vitamins which are in Dr. Wiancek's Optimal Multiple.
12. Learn about the health of your brain and continuously strive to improve it by making an appointment today with Dr Wiancek at the Riverwalk Natural Health Clinic.
you have any symptoms? Losing your memory or developing brain fog
in your 40s, 50s, 60s, 70s, or even 80s is not normal—it’s a sign of
trouble. By adopting these brain healthy strategies, you can outsmart
your genes, put the brakes on aging, and even reverse the aging process
so that you look and feel younger in a short period of time!
1. Drink water. Your brain is 80% water, so anything that dehydrates
it (such as too much caffeine or alcohol) should be avoided. How much
water should you drink? ½ your body weight in ounces is best.
Example: if you weigh 150 pounds, drink 75 ounces of water each day.
2. Get enough sleep – at least 7-8 hours per night.
3. Move your body! Studies show that exercise will help
prevent Alzheimer’s and boost your energy, mood, metabolism, and
the ability to create new brain cells. Exercise truly is the closest thing
to a happiness pill that you will ever find!
4. Protect yourself from brain injuries… period. Wear a helmet when biking & skiing.
5. Embrace your sense of meaning and purpose, and keep a gratitude journal.
6. Eat breakfast and keep your blood sugar balanced so that you can make great decisions about how to care for your brain and body. Protein with each meal and 5-12 veggies a day.
7. Maintain a healthy weight. Studies show that as your weight goes up, the size and function of your brain goes down. Don’t know your BMI?
8. Free yourself from toxins:
Limited alcohol: no more than 2-4 glasses a week.
If you smoke, quit!
Eat lots of antioxidants such as Vit A, C, D, E & Selenium and super-nutrient Organic foods to gain protection from brain-damaging free radicals. All these antioxidants are in Dr. Wiancek Optimal Health multivitamin.
9. Become a lifelong learner. In a way, your brain is like a muscle—the more you use it, the stronger it gets!
10. Practice effective stress/anxiety management techniques, such as meditation, ANT therapy and online brain games that are designed to boost emotional control and stress resilience.
11. Know your important health numbers Blood pressure, Cholesterol, C Reactive Protein, Homecyteine and:
Take a good multiple vitamin/mineral supplement Dr. Wiancek's Optimal Health Multiple contains all the antioxidants, B vitamins and vitamin D. You can pick this up at the Riverwalk Natural Health Clinic Pharmacy or you can order by e-mail wiancek@healthref.com.
Take an Lead & Mercury Free Omega-3 supplement
Optimize your Vitamin D level
Many people are deficient in methylated B vitamins which are in Dr. Wiancek's Optimal Multiple.
12. Learn about the health of your brain and continuously strive to improve it by making an appointment today with Dr Wiancek at the Riverwalk Natural Health Clinic.
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