NOTE: These tips are offered to provide information and education about the existence of non-drug alternatives . If I’m coaching you, I’m happy to discuss the appropriate use for your needs!

Here are 3 supplements worth considering (they can help support  weight loss and good energy):

1. Co-Q10. The body’s supply of Q10 often diminishes with age.  

2. L-carnitine fumarate. L-carnitine can help support fat burning and energy. 

3. NADH can also add feelings of improved energy and well-being.

These are all available at good prices from I-herb (shipping is especially cheap) or check your local vitamin store. I can provide more specifics if you need them.

Here are 3 relaxation and sleep aids worth considering:

1. GABA (a calming, anti-stress neurotransmitter).

2. Theanine Serene (a relaxing herbal/GABA formula) or similar blend.

3. Sleep aids with 1-2 mg of melatonin (the sleep hormone) and herbs like valerian, hops, and passionflower. Melatonin can decline with age and that can lead to insomnia or restless sleep. The herbs can help with relaxation.

With the melatonin-containing formulas, try to rotate off a few times per week (or when you are sleeping better) so your body doesn’t develop a tolerance or become dependent.

Some general health tips:

Most adults over 30 can benefit from a good multi-vitamin and mineral supplement because age and high-stress living can both affect optimum immune function. For example, as you age, your ability to digest and metabolize food can decrease. Stress also causes imbalances in your hormonal systems and that can disrupt your immune function.

Most stores have multi-vitamins on sale all the time. Some decent brands that are worth considering and widely available are Nature Made and Nature’s Way Alive. Nature Made has a line of age and gender-based multi-vitamin and mineral supplements with good vitamin D3 levels for proper immune function, and they have the USP seal (United States Pharmacopeia) for quality, purity and potency. NW Alive has extra enzymes and anti-oxidants. If you have your own favorite brand, that’s fine too! Make sure its tested for good bioavailability.

Be sure to take your supplements with the healthy foods recommended on this site, and a glass of refreshing water or coconut water. These will keep you hydrated and feeling fuller. Coconut water is low calorie (under 50 per cup) and is a good source of electrolytes. These are especially important if you work out a lot or sweat noticeably.

Some tips on hormones/HRT:

Although most adults tend to have changing hormones over time, women often have more drastic changes during and after menopause. Basic nutrition and activity are still the foundation for good health, including minimizing the effects and symptoms of lower/dropping hormone levels. There are  supplements (both oral and topical creams) that are worth considering to help support and balance good hormone levels, depending on your needs. See my Articles link on home page: “Aging and Hormone Options” or use this link:

A new human study that shows that pine bark extracts can help with menopause symptoms:

A new article I wrote with 3 steps to help you boost your health and cut disease risk:

Here is a video to help you de-stress at work or home:

Here’s a tropical stress break video for the winter blues:

Here is a link to Dr. Davis for the latest content on heart disease, scans, and treatment/prevention:

Here is a helpful article on fats, healthy vs. unhealthy with some good tips:

Here is a helpful article (based on a human study) with meal tips for how diet can help reduce cholesterol as well as drugs:

Here is a link to a site for affordable lab tests (you can get the blood drawn locally):

Here is an interesting article about alternatives to prescription drugs:

Some tips for the 5 healthiest cheeses: 

Some tips and ideas to consider if you want to quit smoking (I can also help as I quit cold turkey years ago). It starts with a better diet to help your hormones, along with addressing other emotional and habitual behaviors. Last link is about extra insurance premiums for smokers and overweight employees:

Here are 5 supplements and spices worth considering to see if they help with chronic inflammation and resulting swelling/pain:

Here is a good overview of ingredients in common processed foods:

Here is some info on a supplement that has great promise for osteoarthritis and pain (Fruitex-B):

An informative video worth considering with some tips to lower BP naturally:

A well outlined slide show with several doctors (including Dr. Agatston) on how diet/food is MORE powerful than drugs in preventing heart disease (see Dr. Willett’s quote on first slide):

Hate crunches? Here are some alternatives to strengthen and tone your core and other muscles:

A list of high-glycemic foods from MIT. A high index (third column) is how fast the food spikes your blood sugar, causing weight gain and health problems:

Another site with a glycemic index of many foods (from low to high):

A big list of veggies with links and information for each:

A standard BMI calculator:

A helpful body-fat calculator (click in each pull-down menu):

A useful site that can give you a personalized estimate of how many calories  activities will burn:

A link to Dr. Davis/Heart Scan blog. He has a good success rate in  reversing artery plaque with his programs:

A link to a cleansing diet page with recommended healthy foods. It’s a little stricter for regular eating, but is close to good nutrition for most adults:

© 2011-2012 by S. Carney/Quick Start Your Health Plan


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