We are living in challenging time. Despite our technological advancement, more people are suffering ill health both physically and psychologically. Hypertension, heart disease, cancers, type 2 diabetes mellitus and cerebrovascular diseases are on the increase. Many more people are struggling with stress, depression, anxiety, sleep related problems, fatigue, suicide and other psychological problems. Sad to say, many of the health problems stated are related to nutrition. We are a people who are well fed but undernourished.

To combat health problems, many people turn to drugs, including the illicit types such as marijuana, amphetamines and cocaine, the socially sanctioned type such as alcohol, and prescribed medications such as antidepressants, anxiolytic agents and pain killers. We have every medication imaginable for every condition including pill to lose weight and suppress appetite. We have abdicated our control over health to the drug companies. Instead, we need to realize that:

1. Most people are achieving below their full potential for emotional, physical, cognitive and psychological well-being.
2. Many physical and mental health problems can be at least alleviated, if not sometimes resolved by taking the right nutrition and supplements.
3. The right combination of nutrients which are free of side-effects can be used in conjunction with medications.

To follow is a quick and easy guide to optimizing your physical health.

To optimize one’s intake of slow release or complex carbohydrates:

• Eat wholefoods such as wholegrains, lentils, seeds, nuts.
• Avoid refined and white foods.
• Eat five or more servings of fresh fruits and vegetables per day.
• Eat four or more servings of wholegrains such as oats, whole wheat corn etc.
• Avoid any form of sugar.

To increase the intake of Omega-3 fats:

• Eat seeds and nuts such as flax, pumpkin and walnuts.
• Eat clod water carnivorous fish such as herring, mackerel, tuna and salmon.
• Use cold-pressed seed oils.
• Decrease fried and processed foods and saturated fats.
• Take a daily Omega-3 fat supplement.

To protect your brain from premature degeneration:

• Avoid hydrogenated fats.
• Avoid fried and processed foods.
• Stop smoking.
• Limit the intake of alcohol.
• Eat at least 5 to 7 servings of fresh fruits and vegetables daily.
• Eat nuts, seeds and wholefoods daily.
• Take a complete multivitamin and mineral supplement that gives you at least 25mg of the vitamin B group, 10 microgram of B12, 100 microgram of folic acid, 200mg of magnesium, 3 mg of manganese and 10 mg of zinc.
• Take a complete antioxidant supplement containing beta-carotene, vitamin C, vitamin E, selenium, glutathione, lipoic acid, co-enzyme Q10 and anthocyanidins.

To protect yourself from hypertension:

• Eat 8 to 10 servings of fresh fruit and vegetables per day.
• Choose low- or non-fat dairy foods, consuming two to three servings per day.
• Limit animal protein to 6 oz per day, preferring lean sources.
• Limit the consumption of caffeine.
• Limit alcohol consumption.
• Avoid processed foods.
• Abstain from salt.
• Use garlic or take garlic supplement.
• Consume 4 to 5 servings of nuts, seeds and dry beans per week.
• Eat at least three servings of fish a week, emphasizing cold water carnivorous fish.
• Take omega-3 fish oil supplement.
• Take calcium and magnesium. Inadequate intake of both of these minerals has been associated with high blood pressure. Women should get between 1,000 and 1,500 mg of calcium a day, while men may want to get no more than the RDA (1,000 to 1,200 mg a day) from all sources.
• Take vitamin C. A supplement of this antioxidant vitamin has been shown to lower blood pressure in people with mild to moderate hypertension.

To lower your cholesterol:

• Eat a handful of nuts every day.
• Eat soy protein. The protein in soy foods has been shown to lower cholesterol levels. Try to incorporate two servings a day into your meals.
• Use fresh garlic regularly in your meals. Garlic has been shown to lower both cholesterol levels and blood pressure.
• Drink green tea or take a green tea supplement daily. The antioxidants in green tea help lower cholesterol and prevent it from oxidizing.
• Eat plenty of soluble fiber. The best sources of soluble fiber are beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed.
• Eat slow release complex carbohydrates.
• Take Coenzyme Q10 (CoQ10). CoQ10 is a powerful antioxidant that has been shown to be beneficial for heart health by protecting LDL cholesterol from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs. CoQ10 may also help lower blood pressure.
• Take fish oil supplement.
• Take Cholestin which is a natural supplement that reduces cholesterol level.
• Reduce saturated fat.
• Avoid trans-fats.
• Stop smoking.

To prevent insulin resistance:

• Watch your carbohydrate intake. The classic low-fat, high-carb diet that was the standard recommendation for preventing or treating heart disease for years can actually make insulin resistance worse. Carbohydrates (starches and sugars) raise blood sugar levels and trigger the release of insulin. A moderately low carbohydrate diet (40 to 45 percent of calories) emphasizing low glycaemic index source of carbohydrate (those that raise blood sugar levels slowly rather than quickly) is recommended. In general, foods very rich in fiber are healthy.
• Reduce saturated fats, but keep healthy fats. Include moderate amounts of monounsaturated fat (30 to 35 percent of calories) rather than following a strict low-fat diet.
• Eat generous amounts (five or more servings) of non-starchy vegetables and one to two servings of low-glycaemic index fruit every day.
• Eat cold water carnivorous fish that are high in omega-3 fatty acids which improve cells' response to insulin.
• Take Coenzyme Q10 daily.
• Take alpha-lipoic acid which improves the cells' response to insulin and helps stabilize blood sugar levels.
• Take magnesium supplement because higher insulin and blood sugar levels are often observed in people with low plasma magnesium levels and magnesium supplementation improves insulin resistance in animal studies.
• Take chromium supplement which helps to stabilize blood sugar, improves serum lipid profiles, and also helps the body utilize glucose and burn fat.

To prevent heart disease:

• Lower your intake of saturated fats.
• Stop smoking.
• Control your blood pressure, lower your cholesterol and prevent insulin resistance by following the suggestions above.
• Increase your consumption of omega-3 fatty acids in fish and fish oil supplements which have been shown to be an effective preventive strategy against heart disease. They can lower triglyceride levels, increase HDL cholesterol, help minimize inflammation and blood clotting, and keep blood vessels healthy.
• Take Coenzyme Q10 supplement which is thought to be one of the most important antioxidant supplements for protection against many forms of cardiovascular disease. It helps protect LDL cholesterol from oxidation, maintain healthy blood vessels, protect against clots and plaque rupture, and support optimal functioning of the heart muscle.

To prevent strokes:

• Follow the “To protect yourself from hypertension” diet above.
• Stop smoking.
• Limit alcohol intake. If you drink alcohol, do so only in moderation. Moderate alcohol intake is defined as no more than one drink per day for women and two drinks a day for men.
• Manage diabetes or insulin resistance and keep tight control of blood sugar levels by taking the necessary steps as stated above.
• Lower cholesterol into a healthy range.
• Take calcium and magnesium. These minerals are helpful in controlling high blood pressure, one of the strongest risk factors for stroke.

To help chronic fatigue syndrome:

• Take a daily complete antioxidant formula that includes mixed carotenes, natural vitamin E, vitamin C and selenium.
• Calcium and magnesium supplements may help with sleep and the nervous system.
• Try ginseng, Cordymax and CoQ10, which can improve overall energy levels.
• Eat two cloves of raw garlic a day. Garlic is a potent antibiotic, with antibacterial and antiviral effects as well.

To prevent Alzheimer’s disease:

• Eat a diet rich in omega-3 fatty acids including wild Alaskan salmon, sardines, freshly ground flaxseed and walnuts.
• Incorporate at least five to seven servings of fresh, organic fruits and vegetables in your meals.
• Reduce your intake of polyunsaturated vegetable oils (such as sunflower, corn and safflower oils), replacing them instead with extra-virgin olive oil.
• Use healing spices in your cooking: turmeric, ginger and red pepper can add zing to meals and are all natural anti-inflammatory.
• Supplement with vitamins C and E. Results of a recent study at Johns Hopkins University suggested that vitamins C and E taken together might slow the progression of Alzheimer's disease.
• Use a daily multivitamin that provides adequate levels of folic acid and other B vitamins. They help the body get rid of homocysteine, a toxic amino acid formed by the breakdown of animal protein that has been linked to heart attack and stroke, and more recently with increased risks of Alzheimer's.
• Take a complete antioxidant supplement daily including phytonutrients (the carotenes and polyphenols) and trace minerals such as manganese and zinc.
• Take a daily supplement of omega-3 fish oils.

To prevent age related memory decline:

• Eat oily fish three times a week.
• Eat plenty of antioxidant rich fruits and vegetables.
• Take a complete antioxidant, multivitamin and mineral supplement daily.
• Supplement with 3 to 8g of vitamin C daily.
• Supplement with 100IU of vitamin E with each decade of your age.
• Take a daily supplement of 2,000mg of EPA/DHA.
• Take a daily supplement of phospholipids.
• Reduce alcohol intake.
• Avoid stimulants and heavy metal.

Conclusion

Be proactive about your health and do not relegate your responsibility to others. Taking an optimum nutrition for your physical health is easy once you start on the journey.

-- Dr. Kam Wong