Tue, 29 Jul 2008 Daily Tips

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Tue, 29 Jul 2008 Daily Tips

Two Supplements for Healthy Bones Calcium and vitamin D are important nutrients for healthy bones. Calcium helps build bone mass and slow bone loss; while vitamin D helps the body properly absorb calcium. You can get both of these critical nutrients through daily supplements. Women should aim for 500-700 mg of supplemental calcium every day for a total of 1,000 to 1,200 mg from all sources. Men probably do not need to supplement with calcium, and instead should get their recommended 500-600 mg of calcium daily from food. Both women and men should aim for 1,000 IU of vitamin D daily. To increase your intake of calcium and vitamin D-rich foods, try the following:

-Calcium: Eat more low-fat dairy foods, dark leafy greens such as kale and collards, broccoli, canned salmon with bones, sardines, and dried figs. Also look for calcium-fortified foods such as orange juice and cereals. -Vitamin D: Get more oily fish (wild Alaskan salmon or sardines are good choices), fortified soy milk, orange juice and whole grain fortified cereals into your diet.

http://www.drweil.com/drw/u/TIP02952/Two-Supplements-for-Healthy-Bones.html======================Overcoming Addiction?Do you think methadone is safe for staying off of heroin, or other narcotics? I have a friend who has been on it for a long time, has never gone back to using street drugs and has been successful in staying off all other drugs.

Methadone is a synthetic narcotic that has been used for more than 30 years as a treatment for heroin addiction. It works by "pre-empting" the effects of heroin, blocking its euphoric qualities while eliminating withdrawal symptoms and relieving the craving for the drug. Methadone only works for those addicted to heroin or other opiates � it won't help those hooked on cocaine or other drugs.

Over time, long term use of methadone has proved more effective than short-term use. (Once they complete a short-course of methadone, addicts tend to go back to heroin.) Although your friend is now addicted to methadone, long-term use of this drug is relatively safe with no serious or long term adverse side effects to the heart, lungs, liver, kidneys, bones, blood, brain or other vital organs. However, in November 2006, the FDA warned of serious, potentially fatal, side effects when methadone is taken too often, in too high doses or with certain other medications or supplements. Among those side effects: difficulty breathing; extreme drowsiness; fast, slow, pounding, or irregular heartbeat; faintness; severe dizziness; or confusion. These dangers tend to occur among patients new to methadone treatment.

Taken in the correct doses, as instructed, the side effects of methadone are relatively minor and don't occur in everyone � these include constipation, water retention, drowsiness, skin rash, excessive sweating, and changes in libido. The symptoms usually disappear once the dosage is adjusted and stabilized or tolerance for the drug increases. Methadone does not impair cognitive functions and has no adverse effects on mental capability, intelligence, or the ability to hold a job. It isn't sedating or intoxicating and doesn't interfere with the ability to drive a car or operate machinery.

Withdrawing from methadone, if desired, should be supervised by a physician who probably will reduce the dose gradually. Those who stop taking the drug suddenly may experience withdrawal symptoms as unpleasant as withdrawal from heroin. If your friend is doing well on methadone maintenance, he or she probably can safely continue on it. It would be great to get off opiates entirely, but if the potential result is going back to heroin, methadone maintenance is certainly better.

Weil, M.D.http://www.drweil.com/drw/u/QAA400237/Overcoming-Addiction.html======================Ten Vegetables You Need in Your Kitchen, Part 2 Last week we covered five of the ten vegetables you should always have on hand in your kitchen - now add the vegetables below to your shopping list!

6.Beets: The deep red color of these root vegetables comes from anthocyanins, phytonutrients that protect against carcinogens and may help prevent heart disease. Beets are delicious hot or cold, versatile, and inexpensive.7.Squash. With a wide variety of types, flavors, shapes, and sizes, squash is very versatile - it can even be used in pie! It provides beta carotene and potassium, nutrients that are necessary for good overall health.8.Tomatoes: This red fruit (often considered a vegetable) contains lycopene, a powerful antioxidant that helps fight heart disease and some types of cancer, particularly prostate cancer. Use tomatoes in everything from salads to sauces, but know that the lycopene is most easily absorbed when the tomatoes are cooked with a little oil.9.Broccoli. This vegetable-platter classic and other cruciferous vegetables offer cancer-protective benefits. Broccoli is also a good source of vitamin K and calcium - both of which help keep bones strong. It is tasty both raw and cooked, and can be a standout in soups, casseroles, and salads.10.Mushrooms. Prized for their tonic effects, mushrooms can help address a host of illnesses. Maitake mushrooms (known as "hen of the woods" for their resemblance to the fluffed tail feathers of a nesting hen) are particularly valued in Asian cooking, as they have anti-cancer, anti-viral and immune-enhancing properties, and may also reduce blood pressure and blood sugar. Shiitake, enokidake and oyster mushrooms also have immune-boosting qualities, and are easily included in many main courses.

See last week's Daily Tip here. http://www.drweil.com/drw/u/TIP02939/Ten-Vegetables-You-Need-in-Your-Kitchen-Part-1.html

http://www.drweil.com/drw/u/TIP02951/Ten-Vegetables-You-Need-in-Your-Kitchen-Part-2.html======================Best Reason to "Green" Your Walk

Give your walking workout more green by hiking trails or parks instead of asphalt and concrete. You'll do your heart a huge favor.

Car pollution in high-traffic zones isn't just bad for your lungs. It can really test your ticker, too.

The Air ApparentIn a study, men who previously had heart attacks (but had stable heart disease) exercised while being exposed for short periods to traffic-equivalent levels of diesel exhaust. The result? Reduced blood flow to their hearts. Not a good thing for anyone, but especially worrisome for people with heart problems. (Find out more about the impact that particulate matter can have on your health.) http://www.realage.com/ct/tips/2650

Clean Air ActsHere are three more ways to make your workout greener.

1.Toss the water bottle and drink from the tap. (Find out how long it takes just one water bottle to biodegrade.) http://realage.typepad.com/food_bites/2008/03/tap-water-vs-bo.html2.Go natural. Instead of using energy with treadmills or fans, walk in a park with a cool breeze. If you have to walk near roads, pick low-traffic times. (Here's a workout that uses your own body as the gym.) http://www.realage.com/StayingYoung/YOUToolsTips.aspx?tip=213.Recycle your shoes! Nike, The Shoe Bank, and several other organizations have programs where you can donate your old sneakers. Is your home toxic? Read this article and take the quiz to see if your home passes the test. http://www.realage.com/FirstAidCenter/Articles.aspx?aid=10491

RealAge Benefit: Exposure to air pollution and environmental toxins can make your RealAge as much as 2.8 years older.

References Published on 07/29/2008. Ischemic and thrombotic effects of dilute diesel-exhaust inhalation in men with coronary heart disease. Mills, N. L. et al., New England Journal of Medicine 2007 Sep 13;357(11):1075-1082.

Don't hit the road, Jack (or Jill). Head down the hill: Add a little greenery to your daily walks and feel the earth move under your feet http://www.realage.com//ct/shape-up-slim-down/workouts/tip/6501======================Screen Carefully, Choose Wisely -- CatAge Tip of the Week

Read the online version here. http://ramailer.realage.com/ct/click?q=dc-40pzQ0L~vI05rhAUMakBgh40

Need to find a new home for your cat? Screen a potential pet parent carefully. Inspect his or her home, verify landlord approval, and get a referral from the adopter's veterinarian, if possible. Also, help keep your kitty safe from dangers and irresponsible owners by asking about issues like these:

� Experience: Has the person looking to adopt ever had a cat? If the cat is no longer in the home, what happened to him? � Safety: Was the cat indoors or outdoors? Ever had a cat declawed? Does the prospective owner live on a busy street or in an area with coyotes or other predators?

If they hedge, or your gut feels funny, keep looking.

CatAge Fast Fact Placing your cat in a pet carrier when traveling can make your cat up to 1.8 months younger. Learn 9 more ways to add years to your pet's life at CatAge.com. http://ramailer.realage.com/ct/click?q=30-u8qEIRrBLtAUz7YbdPDnabg8

"The many blessings of Hugo be upon you." DesertWind - the "stealth-snagger" @->--We do not inherit the earth from our ancestors, we borrow it from our children--<-@

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