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Forever Young Naturally Eating
191. When to Supplement Universal antioxidant
Nutritionists may recommend taking L-carnitine with alpha-lipoic acid (ALA), the “universal antioxidant” that boosts energy production in body cells, relieves fatigue, and increases the effectiveness of vitamins C and E. ALA seems to support healthy nerve, heart, and liver function, and may improve longterm memory and prevent cataracts. It can be found in meat, yeast extract and spinach, but not in quantity. Take 100 mg once or twice a day.
192. When to Supplement Protect the eyes
Antioxidant carotenoid pigments lutein and zeaxanthin act as nature’s sunglasses, protecting eyes from sun damage and supporting the macula, part of the retina that degenerates with age, causing gradual loss of sight. High levels of lutein and zeaxanthin seem also to boost immunity and protect against heart disease, breast and lung cancer, and age-related brain deterioration. Natural food sources are red peppers, pumpkin, carrots, sweet potatoes, and corn; dark green vegetables such as spinach, broccoli and kale. Absorption from enriched eggs may be 200–300 percent more efficient than from other food and supplements. Alternatively, take 6 mg lutein and 0.1-0.2 mg zeaxanthin daily.
193. When to Supplement Oil the heart
Most of us don’t get enough omega-3 fatty acids from food. These essential fats underpin the healthy working of many body systems. They maintain low cholesterol and reduce blood pressure protecting the heart from disease, and thin the blood reducing risk of stroke. They also decrease inflammation and joint stiffness, and seem effective for mood disorders and depression. Omega-3 fats may have anticancer powers, too. Good food sources include mackerel, tuna, salmon, herring; venison, and buffalo meat; flaxseeds (linseeds), walnuts, and hemp oil. If you are worried about contamination of fish or you think your intake is too low take a 2 g supplement daily (consult your doctor if taking blood-thinning medication).
194. When to Supplement Fight disease
Selenium is a trace element required by every body cell. It is vital in disease prevention because it helps antioxidant enzymes to function. Selenium also protects against heart attack and stroke, cataracts and macular degeneration. Taking it with vitamin E may increase its antioxidant and antiinflammatory properties. Food sources include Brazil nuts, seafood, meat and poultry, cottage cheese and eggs, oats and brown rice. Vegetarians especially may benefit from a supplement of 200–400 mcg daily combined with 400 iu vitamin E (do not take more than the recommended dose).
195. Green Essentials
The kitchen is home to a number of chemicals, including pesticides and formaldehyde, that can have adverse effects on health. It’s easy to rid the home of potentially toxic household chemicals: simply clear out kitchen cupboards.
196. Green Essentials Kitchen chemical clearout
Pull out all the bottles of household cleaning fluids you can find in your house. Put to one side all those marked with the words “danger,” “caution,” “flammable,” or “combustible” these fluids contain potentially dangerous chlorine, ammonia, or solvents. Add to the reject pile bottles featuring warnings not to use in unventilated spaces and certain temperatures, violently colored products, and those that cause discomfort to eyes and nose when inhaled. For advice on safe disposal call your household waste collector, or contact a local branch of Greenpeace or Friends of the Earth.
197. Green Essentials Dangerous surface wipes
Read the ingredients list for the cleaner you use to wipe over kitchen surfaces. Chemical names including the term “chlor” indicate a chlorinated substance. Chlorine is a hazardous air pollutant and may be neurotoxic and carcinogenic to mammals. Used over food-prep areas it can leave persistent residues that may transfer to food. Ditch it now and replace with an ecocleaning fluid.
198. Green Essentials Avoid antibacterials
Adopt the example of Swedish hospitals and get rid of antimicrobial-impregnated chopping boards and sponges, sprays and hand-washing liquid. They are no more effective than soap and water and may contain biocides that accumulate in the environment and are suspected human carcinogens.
199. Green Essentials Green cleaners
Go shopping for green cleaners made from naturally derived surfactants (the main components of detergent) and biodegradable ingredients that have less impact on the environment, and so on the health of our food and water. Ecover and Seventh Generation products are efficient, or make your own.
200. Green Essentials Nontoxic surface cleaner
Mix half and half water and distilled white vinegar in a pump spray. Add a squeeze of lemon juice for scent. Spray over surfaces and wipe away.
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