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3 publisher s page Sense of Beauty Our cover story this month is on supplements, and the reasons why people take supplements are plenty: to be healthy, stay healthy, fight disease, prevent illness, delay aging, and stay young. Many probably don t realize (or won t admit) that being healthy and keeping fit also mean looking beautiful. One can t be beautiful without being healthy. As I write this PubPage, the Miss Universe Pageant 2015 is being shown live from Florida on Star World. Looking at all the beautiful contestants, I couldn t help noticing how glowingly healthy and fit they all look, too. So what s this human obsession with beauty? Why do people seek beauty? In an online article on Health Fiend, Genetics and Science behind Beautiful People and Physical Attraction, the writer has the following summary on beauty and attractiveness: One main feature that is indicative of healthy genetics is the symmetry of the face. Recognition of beauty fosters better mate selection and healthier breeding. Beautiful people usually associate with other beautiful people. Beautiful people prefer to date people who are a little more attractive than themselves. Beautiful people and less beautiful people judge beauty in the same way, although less beautiful people often consider other factors as equally important. Studies find that couples often resemble each other in facial characteristics. Attractive people are viewed as honest and helpful, while unattractive people are viewed as rude and unfair. Females find extremely masculine faces more attractive during their fertile periods. Studies find that less attractive men are more faithful and loving than handsome men. Attractive people earn more salary and get more promotions than average-looking people. The ideal face of an attractive woman, according to experiments with men, has high cheek bones, small nose, big eyes and a thin jaw. From infancy to adulthood, our faces are growing at different rates and proportions, depending on such things as hormones. When viewing the proportions of elements such as nose size and facial proportions, males usually select features that are characteristic of a woman of 24.8 years (perhaps also related to the perceived age of optimal fertility). As might be expected, females tend to place less of their criteria for beauty on physical attractiveness than do males. This might be a lucky break for unattractive men! When reality sets in, less attractive people justify their less than beautiful partners by emphasizing their personality traits, like being a good listener, kindness, or a sense of humor, says the author. Best of health, romy@healthyoptions.com.ph We digest it for you... The Healthy Options Lifestyle News Digest tracks all the medical and nutrition journals, research, conferences, and newsletters. Then we summarize what is essential for you to know to get better and stay healthy. The Healthy Options Lifestyle News Digest is in no way intended to replace the knowledge and/or diagnoses of health care professionals. Always consult with your physician whenever a health problem rises requiring expert care. The lifestyle newsdigest is a monthly publication of Inc. with its corporate office located at #3 Economia Street corner Calle Industria, Bgy. Bagumbayan, Quezon City Tel For your subscription inquiries, visit any of our stores. is a trademark registered at the Phil. Patent Office. editorial staff Christian Tan Romy Sia Monique Nassr Ariel De Leon Ronald Cruz Sky Printing president publisher / editor-in-chief editorial staff production manager layout & design printer directory 1. Shangri-La Plaza EDSA 2. Rustan s Makati 3. Festival Supermall, Alabang 4. Greenbelt Makati 5. Ayala Center Cebu 6. Bonifacio High Street 7. Trinoma 8. Powerplant Mall 9. SM City North EDSA 10. SM City Manila 11. SM Megamall 12. SM City Pampanga our vision To educate and empower people to take charge of their health (032) (045) SM City Clark 14. SM Mall of Asia 15. SM City Davao 16. SM City Cebu North Wing 17. Alabang Town Center 18. Abreeza Mall 19. Robinson s Magnolia 20. Eastwood City 21. SM Aura 22. Century City 23. Glorietta Centrio Mall Cagayan de Oro (045) (082) (032) (082) (088) February

4 Supplements Matter food first, then supplements Boost energy, lose weight, beat stress, improve health, and reduce wrinkles! These are just a few of the promises found on the labels of vitamin and mineral supplements. But can vitamin and minerals really live up to these claims, or is it more hype than truth? Experts say there is definitely a place for vitamin and mineral supplements in our diets, but their primary function is to fill in small nutrient gaps. They are supplements intended to add to your diet, not take the place of real food or a healthy meal plan. 2 lifestylenewsdigest

5 Supplements Matter Let s take a closer look at what vitamin and mineral supplements can and cannot do for your health. what supplements can do Vitamins and other dietary supplements are not intended to be a food substitute. They cannot replace all of the nutrients and benefits of whole foods. They can plug nutrition gaps in your diet, but it is short-sighted to think your vitamin or mineral supplement is the ticket to good health -- the big power is on the plate, not in a pill, explains Roberta Anding, MS, RD, a spokesperson for the American Dietetic Association and director of sports nutrition at Texas Children s Hospital in Houston. It is always better to get your nutrients from food, agrees registered dietitian Karen Ansel. Food contains thousands of phytochemicals, fiber, and more that work together to promote good health that cannot be duplicated with a pill or a cocktail of supplements. When the food on the plate falls short and doesn t include essential nutrients like calcium, potassium, vitamin D, and vitamin B12, some of the nutrients many of us don t get enough of, a supplement can help take up the nutritional slack. Vitamin and mineral supplements can help prevent deficiencies that can contribute to chronic conditions. Numerous studies have shown the health benefits and effectiveness of supplementing missing nutrients in the diet. A National Institute of Health (NIH) study found increased bone density and reduced fractures in postmenopausal women who took calcium and vitamin D. Beyond filling in gaps, other studies have demonstrated that supplemental vitamins and minerals can be advantageous. However, the exact benefits are still unclear as researchers continue to unravel the potential health benefits of vitamins and supplements. What Supplements Can t Do If it sounds too good to be true, it probably is. It is unlikely a vitamin or mineral can deliver on a promise like helping you lose weight. A promise like that goes beyond the function of a supplement. Don t expect a vitamin or mineral to do anything more than it does in food, says Anding. Promises on labels can stretch the letter of the law by using carefully worded claims that suggest exaggerated results. Dietary supplements are not regulated by the FDA as drugs are, and some manufacturers may imply that their products have greater powers than the scientific evidence shows. Multivitamins have long been considered a secret weapon to aid health and prevent chronic disease, but according to several studies that may not be the case. The National Institute of Health convened a group of experts to evaluate the evidence on multivitamins and the effect on chronic disease prevention. Researchers found few studies to make general recommendations for or against multivitamins to prevent chronic disease. An overall healthy diet and regular physical activity can help prevent chronic disease, not supplements. WhO needs supplements? Anyone whose diet lacks the 40-plus nutrients needed for good health may benefit from vitamin and mineral supplements. In general, the following groups can be helped, but they should consult their doctor when deciding if they need a supplement and which ones to choose: Pregnant and lactating women Vegans and some people on vegetarian diets Anyone on a low-calorie diet (intentional and unintentional) Certain disease states (including people with a history of cancer) People who suffer from food allergies or intolerances Picky eaters who limit food groups, or have limited variety within food groups Anyone with a poor diet People taking certain medications SOME IMPORTANT TIPS: Think nutritious food first, and then supplement the gaps. Start by filling your grocery cart with a variety of nourishing, nutrient-rich foods. Evaluate what is missing in your diet. Are there entire food groups you avoid? Is iceberg lettuce the only vegetable you eat? If so, learn about the key nutrients in the missing food groups, and choose a supplement to help meet those needs. For example, it makes sense for anyone who does not or is not able to get the recommended three servings of dairy everyday to take a calcium and vitamin D supplement. When in doubt, a daily multivitamin is a safer bet. Taking a cocktail of individual supplements can exceed the safe upper limits of the recommended intake for any nutrient. Choose a multivitamin that provides 100% or less of the Daily Value (DV) as a backup to plug the small nutrient holes in your diet. Check your junk food and fast food intake. If your diet pretty much consists of sweetened and other low-nutrient drinks, fries, and burgers, then supplements are not the answer. A healthy diet makeover is in order. Consult a registered dietitian. Respect the limits. Supplements can fill in where your diet leaves off, but they can also build up and potentially cause toxicities if you take more than 100% of the DV. Source: webmd.org February

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7 Supplements Matter 7 reasons why you may need supplements 1. You Eat a Standard (Crappy) Diet Grains, legumes, and most forms of modern dairy are not food. The purpose of consuming food is to nourish the body and mind. These foods do the opposite. Most refined grains, legumes, and conventional dairy are nutrient deficient, and may deplete nutrient stores or interfere with nutrient absorption. 2. Soil Depletion Improper farming practices deplete the soil of nutrients. When plants are repeatedly grown on the same land, the soil loses nutrients faster than they can be replaced. Fertilizer contains just enough nutrition for the plant to survive until harvesting, but not enough to support human health. This results in plants that have 75% fewer micronutrients. 3. Water Depletion Water is also depleted of minerals due to modern production methods. Water filters remove important minerals such as magnesium. 4. Low Calorie Diets Consuming a low calorie diet means you re consuming fewer total micronutrients. When you eat less, it s easy to become malnourished. When you re consuming low quality food, you have to eat even more to obtain the right amounts of nutrition. If you are on a restrictive diet or following something like the South Beach Diet, you may be deficient in nutrients. 5. Toxin Exposure Your body needs nutrients to deal with toxins. When more toxins are present, you need more nutrients, especially when you re exposed to a litany of toxins on a daily basis such as Xenoestrogens (plastics, BPA, some molds, petroleum products), industrial solvents or cleaners, and food toxins. 6. young or old age Several studies have shown kids need more nutrients to support growth, and older people need more nutrients because absorption declines with age. Hence, you need to take more nutrients in the most absorbable form possible. 7. Exercise Increases Nutrient Needs If you re doing enough exercise to substantially deplete energy reserves, you re also using more nutrients for energy production and recovery. We live in a stressful, toxic world, and the idea that you can get all your nutrients from food is fine in theory, but virtually impossible in practice. Soil and water depletion, food and environmental toxins, poor absorption, pesticides, exercise, and lack of calories can all cause nutrient deficiencies. There is evidence that consuming nutrients from food is more beneficial than supplements, which is why you should focus on a nutrient-rich diet first. However, if it s not enough, supplementation is a great start. Source: heart.org February

8 Supplements Matter Nutrition through the Ages An individual s need for nutrients and energy change throughout their lifespan. It is during a body s growth periods that the need for nutrients is greatest. These occur during infancy, adolescence, and pregnancy. Infants Proper nutrition during the early months of life cannot be overemphasized as it also influences the structure and function of vital organs. Research shows that breastfeeding is good for both baby and mother. Breastfeeding has regained in popularity because of the nutritional benefits and antibodies (to protect against infection and allergies) that breast milk provides for the baby. Infants also need iron, as it is critical for brain development. While babies are born with a high iron store, most of it is used up within 6 months and therefore must be replenished. If a baby was born early, even more iron is needed, after a period of 3 months as iron stores are depleted during the catch up time of the baby s development. Early Childhood Young children like to feed themselves. Children who have positive experiences during family meals are more likely to develop healthy attitudes. This is an opportunity to reinforce good eating habits and to introduce a wide variety of foods. Children have small stomachs and cannot eat a lot of food at one time. It is easier to eat several snacks and meals than to eat three large meals a day. It is important that children are fed a variety of immune-enhancing foods and immunesupporting supplements such as Vitamin C, as their immune system is exposed to a variety of viruses and bacteria that they have not yet developed a resistance to. 6 lifestylenewsdigest

9 Supplements Matter Teenage Years Pregnancy Older Adults A child s body begins a period of rapid change in size and shape approximately around the age of 10 years in girls and 12 years in boys. This is called the adolescent growth spurt. During the next four years, an average girl may grow 10 inches taller and gain 40 to 50 pounds. An average boy may grow 12 inches taller and gain 50 to 60 pounds. At the same time, their body shape begins to change, too. The adolescent growth spurt requires many different nutrients. Calcium is especially important for bone growth and health because 45% of the bone an adult has is built up during adolescence. Iron is a critical nutrient as well as zinc. This stage in life requires a diet that can healthily satisfy caloric needs, as their metabolism and growth are at an all-time high. Healthy eating can increase the chances of having a healthy baby. Gradual weight gain is important; 2-4 pounds during the first three months, then a little less than 1 pound per week for the remainder of the pregnancy. A total gain of pounds is recommended. If a woman is overweight at the beginning of the pregnancy, she should not diet, but instead limit the amount of desserts and other extras. She needs to continue a gradual line of weight gain. In addition, a pregnant woman has specific water and fluid needs, including to: Drink at least 6-8 cups of water daily; Limit the amount of caffeinated beverages, soft drinks and sugared drinks; Consume beverages that contain aspartame and saccharin sparingly. Older adults often have special nutritional needs because they need fewer calories than younger people to stay at the same weight, and certain health problems become more common as people grow older. After the teen years, the need for calories decreases approximately 5% every 10 years. Thus, a 60-year-old needs 20% fewer calories than a 20-year-old of the same weight. Recent studies have shown that although older adults need fewer calories, the requirements for protein and calcium were somewhat higher in older adults than in younger adults. One explanation for these results could be that older adults absorb these nutrients less efficiently. Thus, older adults should be encouraged to supplement. It is extremely important that older persons drink sufficient fluids to replace fluid losses. Dehydration is a serious threat to the elderly. Fluids should not be allowed to replace food at mealtimes, but should be offered during meals and encouraged between meals. Source: four-h.purdue.edu February

10 Supplements Matter Supplements to Take During & After Pregnancy During Pregnancy Eating a healthy diet is always a wise idea -- especially during pregnancy. It s also a good idea during pregnancy to take a prenatal vitamin to help cover any nutritional gaps in the mother s diet. In some cases, your doctor will give you a prescription for a certain type of prenatal vitamin. Prenatal vitamins contain many vitamins and minerals. Their intake of folic acid, iron, iodine, and calcium are especially important. Folic acid helps prevent neural tube birth defects, which affect the brain and spinal cord. Neural tube defects develop in the first 28 days after conception, before many women know they are pregnant. It is recommended that any woman who could get pregnant take 400 micrograms (mcg) of folic acid daily, starting before conception and continuing for the first 12 weeks of pregnancy. Calcium can help prevent a pregnant woman from losing her own bone density as the baby uses calcium for its own bone growth. Iodine is critical for a woman s healthy thyroid function during pregnancy. A deficiency in iodine can cause stunted physical growth, severe mental disability, and deafness. Not enough iodine can lead to miscarriage and stillbirth. Iron helps blood to carry oxygen in both the mother and baby. Post Pregnancy You might be surprised to learn prenatal vitamins can still be important postpartum. Ideally, you began taking them several months before conception and can now continue taking prenatal vitamins after the birth of your baby. Prenatal vitamins help you get the right amount of all the essential vitamins and minerals, especially folate and other B vitamins that can help ward off postpartum depression. Key nutrients include: Iron for preventing postpartum anemia Omega-3 fatty acids aid in brain and eye development in infants. Calcium because a nursing mother typically transfers up to 300 milligrams of calcium to her baby daily. What to Look for in Prenatal Vitamins: 400 mcg of Folic Acid 400 IU of Vitamin D 200 to 300 mg of Calcium 60 mg of Vitamin C 3 mg of Thiamine 2 mg of Riboflavin 20 mg of Niacin 6 mcg of Vitamin B12 30 IU of Vitamin E 10 mg of Zinc. 17 mg of Iron 150 mcg of Iodine Source: healthyeating.sfgate.com, webmd.com 8 lifestylenewsdigest

11 Supplements Matter How to safely Choose Your Children s Vitamins According to the USDA, half of youngsters don t get enough calcium, two-thirds are low on vitamin E and zinc, and one-third don t have enough iron. Kids low on calcium and Vitamin D may have weak bones that are more prone to break. Children with even mild anemia from low iron levels can have learning and behavior problems. And, since children are often picky eaters and exposed to extra germs, all while growing, they greatly benefit from vitamins and minerals. What to look for in children s vitamins The next best thing to getting your nutrients from good food, is to get a whole food-based vitamin. Are the ingredients coming from food or synthetic forms of the nutrients? Food-based vitamins are recognizable to the human body on a molecular level, unlike synthetic (manmade) vitamins. Ideally, ingredients should be non- GMO and organic. What to avoid in a vitamin Read the ingredient list. Can you decipher amongst the jargon? You ll be surprised how many vitamins have some form of sugar as one of the first ingredients. Avoid synthetic ingredients - they are difficult to digest and not as safe as supplements made from whole foods. Stay away from anything that contains parabens, polysorbate, or any form of artificial additives such as colorings or flavorings. Other considerations When getting supplements for your child, a good rule of thumb for kids (and even adults) is choosing one that contains: multivitamin/multi-minerals, essential fatty acids (EFAs), calcium / magnesium / vitamin D, probiotics and antioxidants. What is the labeling saying about the product? Is it safe? Does it contain what it says? Is it tainted in any way? Is there research on the product itself? How healthy is your family s diet? For example, if your family eats fish three times a week, you don t need an EFA supplement. Do you allow your child to drink carbonated beverages? If so, they most likely need all of the supplements listed above, daily. Consider your child s specific needs. If he has a poor health condition, or if he plays sports, he will use more nutrients that then have to be replaced. When your children are ill, give them vitamins. When taking medications, follow antibiotics with probiotics. When they have a growth spurt, give them a cal/mag/d supplement. It is important to remember that giving your child supplements does not make up for a poor diet. Focus on offering healthy food choices, and use vitamins supplementally, when they are ill or under stress, or on a day they didn t eat enough fruits and vegetables. Vitamins are just one more tool for building a healthy life. Source: naturalnews.com, superhealthykids.com February

12 Hidden Hazards: Expose on Household Toxins Cleaning ingredients vary in the type of health hazard they pose. Some cause acute, or immediate, hazards such as skin or respiratory irritation, watery eyes, or chemical burns, while others are associated with chronic or long-term effects such as cancer. When we use chemicals to clean our home, they linger in the air and we breathe them in. Chemicals in cleaning products can also enter our bodies by absorption through the skin or through ingestion of household dust and chemical residues left on dishes and cutlery. Additionally, when cleaning products are flushed down the drain, they can have a serious impact on aquatic ecosystems. 10 lifestylenewsdigest

13 Here s the dirt on some hazards that may be hiding in your cleaning closet: Butoxyethanol (2-BE, also known as butyl cellosolve) A skin and eye irritant also associated with blood disorders. Found in: glass cleaners, laundry stain removers, carpet cleaners, automobile cleaners, windshield wiper fluid, degreasers, oven cleaners, and rust removers. Ammonia Vapours may irritate the skin, eyes, throat, and lungs. Found in: window cleaners, drain cleaners, toilet cleaners, bathroom cleaners, oven cleaners, stainless-steel cleaners, car polish, and all-purpose cleaners. Coal tar dyes May be contaminated with trace amounts of heavy metals like arsenic, cadmium and lead. Synthetic dyes may cause cancer and can harm the nervous system. Found in: most types of cleaning products. MEA / DEA / TEA (monoethanalomine, diethanolamine, triethanolamine) Can react with nitrites to form carcinogenic nitrosamines. Found in: liquid laundry detergents, all-purpose cleaners, floor cleaners, car wash products, degreasers, dish soap, oven cleaners, and glass or surface cleaners. Fragrance chemicals More than 3000 chemicals are used in fragrance mixtures. Many are irritants and can trigger allergies, migraines, and asthma symptoms. Found in: most types of cleaning products. Phthalates Suspected endocrine disrupters associated with reproductive defects. Found in: most types of cleaning products. Nonylphenol ethoxylates Has been shown to stimulate the growth of human breast cancer cells and cause adverse reproductive effects in fish and other aquatic organisms. Found in: liquid laundry detergents, stain removers, all-purpose cleaners, air fresheners, toilet bowl cleaners, degreasers, and car wash products. Silica powder Rated by the International Agency for Research on Cancer as a known human carcinogen. This natural ingredient (made from finely ground quartz) is hazardous as a dust if inhaled. Found in: abrasive cleaning powders. Triclosan Toxic and a suspected endocrine disrupter that can mimic or interfere with the function of hormones. Found in: dish soaps and disinfectants, as well as a wide range of other household products. Look for it listed as an active ingredient in antibacterial products. Source: davidsuzuki.com, organicconsumers.org February

14 Supplements Matter The Love Foods: Boost your Libido Naturally Do you suffer from diminished sex drive, impotence, or some other form of low libido? Here are some natural ways to jumpstart your libido without the harmful side effects commonly associated with conventional sex-boosting drugs. maca Sometimes referred to as Peruvian ginseng, maca root powder is an amazingly powerful herb that has been used for hundreds of years in ancient cultures to enhance libido and treat impotence. Rich in 18 amino acids, trace minerals, phytonutrients, vitamins, minerals, proteins, and other nutrients, maca is capable of naturally increasing sexual desire and function in those that regularly consume it. Particularly in men, maca tends to boost sexual desire without negatively affecting hormone levels. Researchers found that sperm count and motility can drastically improve as a result of taking maca. And in women, maca can help relieve post-menopausal symptoms and treat sexual dysfunction as well. Cayenne pepper This amazing superfood is capable of spicing up not only your favorite meals but also your sex life. Cayenne pepper possesses the unique ability to significantly improve circulation, which in turn helps increase the pulse of the lymphatic and digestive rhythms. This improved circulatory function can help cure erectile dysfunction and get the blood flowing, which of course is necessary for healthy sexual activity. Cayenne pepper also helps boost immunity, heal digestive ulcers, eliminate fungal pathogens, prevent and treat blood clots, and relieve pain. And because each of these problems can exacerbate libido issues, cayenne pepper offers a multifaceted approach to curing sexual dysfunction. Fenugreek The dried leaves and seeds of the fenugreek plant possess compounds that have been scientificallyproven to improve sex drive and even help cure impotence. An Australian study found that men who supplement with fenugreek can experience a significant boost in their sex drives. Not only does fenugreek help rekindle sexual desire, but it may also help promote healthy hormone levels. A 2008 study out of Yeungnam University in South Korea found that fenugreek generates a stimulatory effect on the production of growth hormones, helping regulate sexual desire and function. Ginkgo Biloba The plant has a number of therapeutic properties and contains high levels of flavonoids and terpenoids, these are antioxidants that provide protection against oxidative cell damage from harmful free radicals. Laboratory studies have shown ginkgo biloba improves blood circulation by opening up blood vessels, making blood less sticky and is also a very powerful anti-oxidant. It is for these reasons it is believed that gingko improves vein health which is necessary and important for both memory and sexual energy. Goji berries Like maca, goji berries contain 18 amino acids, as well as 21 trace minerals, B vitamins, vitamin C, antioxidants, and proteins. Goji berries are particularly helpful at improving circulation, treating an enlarged prostate, fighting systemic inflammation, and improving the health of skin and eyes. In traditional Asian cultures, goji berries have long been referred to as a sexual potency food of the highest order because they demonstrably enhance fertility and boost sexual function. One of the specific ways they do this is by stimulating the secretion of human growth hormone (HGH), which helps promote sexual desire in both men and women. ZINC The mineral zinc is absolutely essential for the production of testosterone in men. It also concentrates in a healthy prostate where it serves as a catalyst for the regulation of prostatic fluid and the production of semen. Not surprisingly, many men with low libido are actually just deficient in zinc. This is why eating pumpkin seeds and other foods rich in zinc is vital for men trying to normalize their sexual health. Even women can benefit from pumpkin seed consumption, as this nutrient-dense superfood contains high levels of omega-3 fatty acids, which are the precursors to prostaglandins, the hormone-like substances that promote strong sexual desire. Source: naturalnews.com 12 lifestylenewsdigest

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