PATTY: Have you ever heard of Dr Lark?

[Guest guest]

From Dr. Lark, She's got some multivitamins for women that

certainly look promising, although pricey. What do you think? She

said if she were stranded on a desert island, all she would ask for

is flax seed oil.

hugs,

Beth

>>>>>>>>>>>>>>

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WOMEN'S HEALTH UPDATE FROM SUSAN LARK, M.D.

EMPOWERING WOMEN, RESTORING HEALTH

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Dear Reader,

Thank you for subscribing to my email Women's Health Update. I'm

excited

to bring you the latest health breakthroughs for women. You'll also

receive quick and easy tips to help you achieve vibrant health.

Here's

your first Women's Health Update issue.

WHAT THE RIGHT MULTIVITAMIN CAN DO FOR YOU

Mid-life women have different health concerns than women in their

20s

or

30s. And they have very different needs than their male

counterparts.

If

you are a woman in mid-life, you should select a multivitamin that

corresponds to your needs. Your formula should include nutrients that

will:

* Balance your hormones

* Provide powerful anti-aging protection for your skin, eyes, heart,

and

other major systems

* Strengthen and protect your bones

* Support and promote breast health

* Enhance energy and stamina

* Combat the effects of stress

* Enhance your immune system

* Maintain proper pH balance

I have found that four groups of nutrients address these concerns

when

taken in the right combination and at the proper dosages. They are

antioxidants, B vitamins, essential fatty acids, and alkaline

minerals.

ANTIOXIDANTS: THE ANTI-AGERS

Antioxidants are the " anti-agers " of the vitamin group. They work to

neutralize the effects of free radicals, highly reactive molecules

capable

of damaging healthy cells and their DNA. Free radical damage has

long

been

believed to be a risk factor of many of the degenerative processes

that

accompany aging, including heart disease, memory loss, wrinkles, and

cancer.

Antioxidants protect you from general " wear and tear, " and if damage

has

already occurred, these same antioxidants can help repair it. They

can

minimize the fatigue that results from excess stress, while

enhancing

the

production of hormones that regulate the stress reaction. You should

supplement with these key antioxidants: beta-carotene, vitamin C, and

vitamin E.

Beta-carotene is abundant in many fruits and vegetables. It is a

precursor

to vitamin A, and your liver can convert it when necessary. It helps

protect cell membranes and DNA, can boost your immune system,

improves

the

health of your skin, and supports breast health. Your multivitamin

should

provide 5,000 to 15,000 IU of beta carotene per day.

Vitamin C helps prevent the oxidation of " bad " low density

lipoprotein

(LDL) cholesterol, thereby protecting you from clogged arteries,

heart

attacks, and strokes. Vitamin C also lowers blood pressure, increases

" good " high density lipoprotein (HDL) cholesterol, and helps maintain

vitamin E levels. And because it bolsters the immune system, it can

shorten the severity and course of viral infections. Vitamin C is

also

needed for healthy collagen production, and can lower your risk of

age-related eye diseases such as cataracts and glaucoma. (See

http://www.drlark.com/a.asp?P=L4A08001 & U=3.) Your multivitamin should

provide 600 to 1,000 mg of buffered vitamin C.

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Vitamin E is a powerful antioxidant that works to prevent cell

damage

and

strengthen the immune system and its response to attack. If your

diet

is

high in saturated fats, vitamin E can keep blood cells from becoming

sticky and clumping together. Vitamin E also helps to relieve

menopausal

symptoms, such as hot flashes, and those of benign breast disease.

Your

multivitamin should include 400 to 800 IU of vitamin E as

d-alpha-tocopheryl or tocopherol.

B-VITAMINS: THE ANTI-STRESSORS

The B vitamins are often referred to as the anti-stress vitamins

because

they help combat the effects of stress and help regulate mood. (See

http://www.drlark.com/a.asp?P=L4A08001 & U=4) But these vitamins are

also

terrific in supporting cardiovascular and bone health in older

women,

and

play a critical role in the conversion of carbohydrates into energy.

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There are actually eleven B vitamins, but three--vitamin B6, vitamin

B12,

and folic acid--are particularly helpful. These vitamins can prevent

heart

disease by lowering homocysteine levels, which in turn protects the

arteries and blood-vessel walls. Similarly, they help maintain

healthy

cholesterol levels. Vitamins B6 and B12 also support your adrenal

system

and are necessary for the proper functioning of the brain and nervous

system, while folic acid is excellent for promoting cervical health.

Your

multivitamin should include 50 to 100 mg of vitamin B6, 50 to 200

mcg

of

vitamin B12, and 200 to 400 mcg of folic acid.

ABSOLUTELY ESSENTIAL FATTY ACIDS

Essential fatty acids (EFAs), including alpha linolenic (an omega-3)

and

linoleic (an omega-6), are not produced by your body, yet are vital

to

your overall health. So it is essential that you get EFAs through

your

diet or supplementation. EFAs enhance normal function of the brain,

eyes,

inner ear, adrenal glands, and reproductive system. Plus, the

membrane

structures of the cells throughout your body require EFAs to keep

them

healthy and elastic. (Learn more at

http://www.drlark.com/a.asp?P=L4A08001 & U=7.)

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EFAs are also required for the production of series 1 and 3

prostaglandins, potent hormone-like substances with a wide range of

health

benefits. These anti-inflammatory agents help regulate blood

pressure,

the

breakdown of fat and cholesterol in our blood, heart rate, blood

clotting,

and your immune system's response to injury and infection. They also

balance series 2 prostaglandins, which contribute to many ailments

including rheumatoid arthritis, migraine headaches, and muscle

cramps.

Omega-3 fatty acids substantially lower your risk of heart disease by

lowering LDL cholesterol and triglycerides, preventing blood

platelets

from becoming sticky, and lowering blood pressure. They also promote

bone

health, heart health, and breast health. Important omega-3s are DHA

(docosahexaenoic acid), and EPA (eicosapentaenoic acid), usually

from

fish

oil, and alpha linolenic acid, usually from vegetable sources such

as

flax

seed oil. Your multivitamin should include 300 mg of DHA and 200 mg

of

EPA.

There are three notable omega-6 fatty acids: linoleic acid (LA),

arachidonic acid (AA), and gamma linolenic acid (GLA). Most women get

enough LA and AA in their diets, and while there are a variety of

enzymes

capable of converting LA into GLA, there are also many things that

can

prevent this process from occurring, including stress, poor

nutrition,

alcohol, and aging. Therefore to incur the benefits of GLA, such as

reducing depression and lowering the risk of rheumatoid arthritis and

atherosclerosis, make sure your multivitamin contains 25 to 100 mg

of

GLA

as borage or black currant seed oil.

MINERALS FOR BONES

Minerals help prevent osteoporosis, mood disorders, and brittle hair

and

nails. Minerals also play a role in supporting the adrenal function,

which

in turn regulates stress and gives you energy. Calcium, magnesium,

and

potassium are particularly helpful because they are alkalinizing.

This

is

important to mid-life women because they tend to be acidic. When you

maintain the proper pH balance, your cells can absorb the greatest

amount

of nutrients, which preserves their healthy state.

Your bones serve as a reservoir of these highly important alkaline

minerals, which are released to help neutralize the acids in your

body.

If

your body is overly acidic, your bones must contribute their

minerals

to

restore your pH balance. This can deplete your bones, leaving them

brittle

and weak.

Calcium is known most commonly for its role in preventing

osteoporosis

(see http://www.drlark.com/a.asp?P=L4A08001 & U=5), but its effects on

your

health are much more comprehensive. Calcium can help reduce blood-fat

levels, and is crucial in maintaining the electrolyte balance

necessary

for muscle contraction. Your multivitamin should include 500 to 700

mg.

(Yes, you do need more calcium than that every day, but the rest

will

come

from your diet.) Calcium should be taken with magnesium in a 2:1

ratio,

because calcium and magnesium require each other for proper

absorption.

So, if you supplement with 500 mg of calcium, you need to take 250

mg

of

magnesium at the same time.

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Magnesium is also important for bone health. In addition to

preventing

bone loss, it plays an important role in the creation of new bone.

It

also

promotes muscle relaxation, regulates the production and use of

insulin,

and can be used to prevent and treat heart disease. Your multivitamin

should include 250 to 350 mg of magnesium.

Potassium is needed to regulate water balance in your cells, pH

balance,

blood pressure, and neuromuscular function. Because much of your

potassium

is taken in through diet, your multivitamin need only include 50 to

100

mg

of potassium.

A WORD ABOUT IRON

A good multinutrient should not contain iron because the need for

iron

varies greatly from woman to woman. If you are iron deficient, it's

better

to take iron separately. However, this is rarely the case once you

stop

menstruating. In fact, if you are postmenopausal and supplement with

iron,

iron toxicity could become a health concern for you. (Iron toxicity

can

lead to heart disease and excess iron storage in the liver and other

organs.) If you aren't losing blood through menstruation, 10 mg of

iron

a

day is plenty.

NARROWING THE OPTIONS

Supplementation makes good health sense. There's no time like the

present

to start supplementing. There are a lot of formulas on the market

today,

and it's hard to know which one is right for you. So, let me

recommend

four brands. My Daily Balance Women's Multinutrient meets all of a

woman's

nutritional requirements, as does Dr. Sinatra's Daily Nutrient

Program.

Solgar's VM-75 and TwinLab's Dualtabs Mega Vitamin/Mineral Tabs are

also

great products, but they don't contain DHA or GLA, so if you choose

one

of

these you will need to supplement with essential fatty acids.

For more tips on nutrition or supplementation for specific medical

concerns, visit my Web site at

http://www.drlark.com/a.asp?P=L4A08001 & U=99.

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Here's to your good health!

M. Lark, MD

*********** HEALTHY HINT OF THE WEEK ***********

Tip for Swallowing Pills

Most of us tip our heads back when we swallow pills. But the best

way

to

swallow pills is actually to tilt your head forward. When you tilt

your

head backwards, you're allowing access to your trachea. And in the

rare

event that a pill does become lodged in your trachea, it can

compromise

your air supply, and trigger a gag reflex. (I think that women who

have

trouble swallowing pills know this instinctively.)

The safest way to swallow pills is by tipping your head forward so

that

your chin is close to, but not touching your chest. Another safe

practice

to adopt is taking only one pill at a time because you are less

likely

to

choke.

If you are squeamish about swallowing supplements in pill form, you

can

open up the capsules or crush the tablets. I do not recommend doing

this

to pharmaceutical drugs without checking with your doctor, as many

drugs

are in time-released or enteric-coated formulations, and breaking the

integrity of the delivery method can give you very different

results.

Add

the powdered multi-nutrient to water or juice, stir until blended,

and

drink.