November 2005 | Whole Health
Nutritional Support for the Holiday Season
Here are supplements to
counter all the excesses
by Jayson Kroner
Faster than you can say “I was waiting for that parking spot!” the holidays will be upon us. And while it’s true that this fast-approaching time of year can be one of reflection, family, and celebration, it’s still rife with stresses that can throw off our immune systems.
Remarkably, far too many of us unwillingly subject ourselves to a to-do list the length of a line at an open bar. Crowded shopping malls, spontaneous overeating and drinking, mind-numbing (stress-inducing) family stories, and virulent flu and cold strains can leave even the most health-savvy individual physically, emotionally and nutritionally drained.
Don’t fret. The nutritional sciences have blessed us with a number of nutritional supplements that can help support the five major areas of vulnerability during the holiday season.
COLD and FLU
Olive Leaf
Nothing can spoil the spirit of the season faster than an untimely bout with the flu or common cold. The leaves of Olive trees ( Olea europaea) contain high concentrations of oleuropeins. These powerful compounds help eliminate foreign microbes while promoting a responsive immune system. Suggested dose: 500 mg, 1-3 times daily.
Zinc Lozenges
When taken at the first sign of a cold or flu, zinc lozenges shower the throat with a potent layer of virus-fighting compounds. This creates an environment that is unfavorable to many of the microbes and viral infections that commonly wreak havoc during the cold winter months. Suggested dose: 1 lozenge every 2-3 hours.
Ester-C with Bioflavonoids
Ester-C is a powerful free radical fighter that’s been used by millions to protect cells from the damaging effects of oxidation. In addition, it’s essential to virtually every aspect of human life. When coupled with bioflavonoids, the synergistic effects help increase its overall effectiveness and bioavailability. Suggested dose: 2,000 mg, three times daily. Reduce to 1,000 mg after one week.
Mushroom extracts
Medicinal mushroom extracts such as Shiitake, Reishi and Maitake contain some of the most powerful immune-boosting compounds available: beta-1,3 glucans. These naturally occurring cell guardians have been shown to help support innate and adaptive immunity by stimulating the production of NK (natural killer) cells and white blood cells. Suggested dose: Will vary by formula, use as directed.
STRESS
Phosphatidyl Serine
This potent phospholipid is a vital component of cognitive health, and plays an important role in the billions of neurotransmissions that take place each second within the body. It has been shown to help improve the quality of electrical impulses, making it much more possible to juggle the hundreds of tasks that surface during the holidays. Suggested dose: 100-300 mg daily.
GABA
As joyous as they are, the holidays have the uncanny ability to send our brains into a decision making frenzy. GABA is a naturally occurring amino acid that works by preventing neurotransmitters from over- firing during high periods of stress and anxiety. Suggested dose: 250-500 mg once to twice daily.
St. John’s Wort
The extracts of this summer perennial contain hypericin — a natural pigment that has been shown to help balance mood by encouraging the brain’s natural production and activity of serotonin. Many have also used it to help overcome brief stints of insomnia and restlessness. Suggested dose: 300-450 mg, 3 times daily.
Omega-3 Fish Oil
A now famous 1999 Harvard study was among the very first to conclude that the EPA and DHA compounds in Omega-3 essential fatty acids seem to have a remarkably positive impact on how well the body handles many forms of stress and anxiety. Their beneficial effects are in no way limited to stress, though. Fish oil plays a number of roles within the body that can influence holiday wellness and year-round health. Suggested dose: 1,000 mg, 3 times daily.
DIGESTIVE SUPPORT
Pysllium
During the holidays, the digestive system is subject to foods and other goodies that are ubiquitous at this time of year. Sadly, most of these holiday treats lack fiber, making digestion an arduous task. Psyllium is an effective natural source of soluble fiber with remarkable bulking abilities. When taken with plenty of water, it can serve as a smart way to ensure that there’s always room for one last bite. Suggested dose: 1-3 tbsp. daily in divided doses.
Milk Thistle
A month of high-powered eggnog, champagne toasts, holiday parties and new year’s celebrations can take a serious toll on the efficacy of the liver. Milk thistle is a safe herbal extract that has been used for thousands of years to help cleanse and purify the liver, while increasing the flow of bile for healthy digestion. Suggested dose: 150-300 mg, twice daily.
Acidophilus
Mere mention of the word bacteria can make most people cringe. However, it’s important to remember the body relies on many “friendly” bacteria to help with digestion, metabolism and gastrointestinal infections. Acidophilus is a probiotic that has been shown to support optimal digestion. Suggested dose: 1 capsule, 1-3 times daily.
Digestive Enzymes
It’s bad enough that a large percentage of us suffer from some form of enzymatic deficiency. When you factor in holiday overeating, the need for additional digestive enzymes becomes even more important. Look for a formula that contains a versatile mix of enzymes, clearly stating its “active units” and milligrams per serving. Suggested dose: 1 capsule/tablet with each meal.
WEIGHT LOSS
CLA (Conjugated linoleic acid)
Since its introduction in the mid 1990’s, CLA has been used by millions to help support a healthy physique. A number of clinical studies have demonstrated its ability to help preserve lean muscle tissues while breaking down stored fat that can then be used for energy and metabolism. Suggested dose: 2,000-3,000 mg daily in divided doses.
Kelp
Before the body can even begin to metabolize those extra holiday calories, it must have the right mix of nutrients present in order to produce thyroid hormones. Iodine is one of the most important, and mandatory for the production of T3 and T4 thyroid hormones. Kelp is an excellent source of iodine, and a smart way to support a healthy thyroid. Suggested dose: 500 mg, 1-3 times daily.
Relora
By now, it’s safe to assume that most of us have seen at least one ad on TV that talks about the stress hormone cortisol. Relora, a patented proprietary blend of standardized extracts of magnolia officialis and phellodendron amurense, has been shown to induce relaxation, and prevent the release of this nasty stress hormone. Suggested dose: 300 mg, 3 times daily.
ENERGY
Multiple vitamin and mineral formula
Ok, so taking a multiple won’t send you bouncing off the walls. But make no mistake — a good multiple can provide the nutritional foundation essential to thousands of biological actions, including cellular energy production. (This comes in very handy when chasing kids through a toy store). Suggested dose: Will vary by formula, take with a morning meal as recommended.
B-Complex Vitamins
The B family of vitamins plays an active role in virtually every aspect of life, and is of considerable importance for anyone who lacks energy during the hustle and bustle of the busy holiday season. Look for a “stress” formula for added support. Suggested dose: Will vary by formula, take with a morning meal as recommended.
CoQ10
This ultra-beneficial substance is present in every living cell, and essential to immune function, heart health, tissue protection and cellular energy production. It’s widely considered one of the best supplements for the cardiovascular system based on its ability to support high-energy organs. Suggested dose: 100-400 mg daily.
L-Carnitine
L-Carnitine is an amino acid-like substance that has become a true legend among dietary supplements. Its primary role is to escort long-chain fatty acids into the “factory” region of the cell. From there, the fatty acids can be converted into energy that the body can use for metabolism, or just running last-minute holiday errands. Suggested dose: 500-1,000 mg, 1-3 times daily.
Regardless of whether you’re one of those who longingly awaits the season or faces it with disparate emotions, a commitment to wellness during this time can make it much more enjoyable — or manageable — as the case may be.
Jayson Kroner is a certified sports nutritionist, health journalist and co-author of the book Super Nutrients for 7 Syndrome Healing.
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