… Scientists have discovered that each stage of sleep has a different purpose as it pertains to health. For example, Rapid Eye Movement (REM) sleep is a stage where the brain discards useless …

Some health experts claim that nutrient deficiencies are a thing of the past and supplementation is unnecessary in today’s day and age…they are dangerously mistaken!

In fact nutrient deficiencies are quite common, and such deficiencies are the direct cause of many health problems that result in hospitalization and even death.

One such nutritional deficiency is potassium and in today’s article, we will talk about the benefits of potassium supplementation as well as the daily potassium requirements for optimal health. Published research shows that potassium deficiency can be a direct or indirect cause of many health problems, including:

• Cardiac arrhythmias (irregular heart beat)
• High blood pressure
• Fatigue and muscle weakness
• Constipation

Benefits of Potassium

Potassium can be an important part of any supplement program. Studies have shown that potassium supplementation can result in significant decreases in blood pressure, improvements in constipation, decreases in cardiac arrhythmias, and improvement in fatigue and muscle weakness.

Daily Potassium Requirements

The majority of your potassium should come from your diet; supplementation should be used as a means of optimizing your dietary potassium intake. I recommend reading the article on the Benefits of Potassium for a discussion of dietary potassium from the perspective of our evolutionary history. Although the Recommended Daily Allowance (RDA) of potassium is 4.7 grams (4700 mg), our Paleolithic ancestors consumed between 10-15 grams per day from fruits and vegetables!

For most healthy people, taking up to 1,000-2,000 mg of potassium daily in supplement form should be very safe (depending on diet). If you are on medications, such as loop diuretics or ACE Inhibitors, or suffer with heart or kidney disease, check with a health care provider prior to supplementing with potassium.

The Potassium Supplement That I Recommend

K+2 Potassium is a high potency potassium formula that provides 300 mg of potassium per capsule. In addition to providing 300 mg of potassium per capsule, this formula provides two impressive forms of potassium…

Potassium glycinate is a chelated form of potassium that mimics food sourced potassium in absorption and utilization.

Potassium bicarbonate provides a source of bicarbonate, which helps to alkalinize the body. This advanced combination makes this one of the most potent and powerful potassium supplements on the market. This form would be especially good for people who have bone loss and/or those who eat a high meat diet.

As an alternative, Potassium Amino Acid Complex by Your Prescription for Health is an inexpensive and high-quality form of chelated potassium. Each tablet provides 99 mg of potassium in a form that mimics potassium found in food. Potassium chelate by Your Prescription for Health is considered the most cost-effective form of potassium. The only negative to this potassium supplement is it is limited to 99 mg per tablet.

Summary:

As I mentioned in the article, Benefits of Potassium, we are designed to consume far more than the ridiculously low amounts suggested by the RDA. So if you are a healthy person, with normal kidney function and currently not taking any medications for blood pressure or heart problems, eat as much potassium as you can from fruit and vegetable sources. If you have difficulty getting large quantities of fruits and vegetables, try 4-6 capsules of K+2 Potassium by Designs for Health.

What You Will Learn In This Section:

1. What is the first key to staying healthy?
2. The power of enzymes
3. 7 steps to flawless digestion

The key to maintaining health is a properly functioning digestive system. Simply put, your body must be able to take something from the outside world, break it down into its smallest parts, and absorb those parts to be able to build and repair. It is at the very moment that your body stops doing this that disease or illness begins. Secondary to that, if there is a backup in the sewage system of your body then digestion cannot work properly.

Your stomach actually has two parts. The upper part, also known as the “Cardiac Stomach” is basically a warm, moist chamber where food sits for about 20 minutes after being eaten. While sitting there food enzymes begin to break the food in your stomach down. All foods coming directly from nature are equipped with the proper enzymes to break themselves down. Leave a piece of raw meat out on the counter and it will start to degrade…part of that process is caused by the enzymes going to work. This is the very reason “aged” beef is tender, it is already breaking itself down. Once the food has sat in the upper stomach for a period of time, it drops to the lower part where the body then does the rest of the digestion work, mostly from the work of the liver and the pancreas.

Ideally, this process is a fifty-fifty proposition. Half of digestion is done by your body and half is done by the enzymes that are in the food. But what happens with most of us? Zero percent gets done by the enzymes and we expect our bodies to do all of the digestion work. This happens because the food that we eat no longer contains the enzymes. There are four things that we do to food that kill the enzymes; 1) cooking food over 118 degrees, 2) processing food, 3) microwaving food, and 4) drinking carbonated beverages.

When you ask your body to do all of the digestion work there are 2 important things that may result. First, the food you eat does not get digested completely. Second, and maybe more important, your liver and pancreas become overworked, stressed, and they start to ignore all of their other functions. The liver is responsible for clearing toxins from the body and processing cholesterol. The pancreas is responsible for the body using sugar appropriately and efficiently. Adult Onset Diabetes was rarely seen in this country until we started eating a processed food diet. Now, doctors feel it is only a matter of time before everyone ends up with sugar problems.

Enzymes are compounds within your body and within the food that catalyze or speed a chemical reaction. Some chemical reactions in the body would occur so slowly that they would not be able to sustain life without these vital enzymes. As enzymes deplete, the body’s chemical metabolic reactions slow and tissue repair and building is interrupted. There are two main types of enzymes in the body; digestive enzymes and metabolic enzymes. We already touched on the digestive enzymes, now let’s discuss metabolic enzymes. The metabolic enzymes are responsible for repair and maintenance of the body. The problem is, both the digestive and metabolic enzymes draw from the same enzyme building blocks. If your body is forced to produce more of the bulky digestive enzymes there will not be enough building blocks then the metabolic enzymes suffer. This is why eating raw food is so important and why it is equally important to use digestive enzyme supplements with cooked food.

There are a number of other things that can also improve digestion. So here are my tips for proper digestion:

1. Sit down while you eat (and this coming from a pharmacist!).
2. Take 10 long, deep breathes before eating. This will reset the nervous system so that blood flow is diverted from the extremities to the digestive tract where you need it most.
3. Chew your food completely before you swallow.
4. Do not “preload” your fork with your next bite of food until you are done with the current mouthful.
5. Do not drink even moderate amounts of fluids while you are eating (this only dilutes your digestive juices).
6. Concentrate on your food with appreciation while you are eating instead of the television or newspaper.
7. Consider taking a digestive enzyme with each meal. The plant based digestive enzyme that we use with great success is calledTyler Similase.

What You Will Learn:

1. When Good Fruits Go Bad
2. When Refined Carbohydrates Are Ok to Eat
3. Where Dr. Atkins Went Wrong
4. How Many Meals to Eat per Day

Diet is perhaps one of the most confusing areas of health because there are so many people claiming so many different diets are the “best”. There are more different diets on the market today than ever before. Which has the best formula? Well, this question does not have a cut and dry answer because there is a lot of metabolic variance in our population. Let me give you an example. Fruit is considered very good for you as long as you eat it in the package that nature provides. Generally speaking people do not develop diabetes or get fat from eating fruits. However, if you are diabetic or heavily insulin resistant then it would be in your best interest to limit your fruit intake until your insulin resistance is improved. Not to confuse you further but many diabetics can eat fruit freely without any negative consequences to their blood sugar. The simple point is the diet that works best for you is the diet that works best for you! We can make general statements about what is most likely to be healthy but in the end you must put it to the test for yourself. So let’s start with a review of the tried-and-true principles that appear to apply to most people, we will then speak to the possible exceptions. Remember, as we move into intermediate and advanced principles, we are moving away from cookie cutter suggestions into more fluid and customizable principles:

1. Eat your food in the package nature provides. Simply put, oranges are good, orange juice is not so good. Eat fresh veggies over canned veggies. High fiber grain products generally are healthier than low fiber grain products. Simple enough…le’s move on.

2. Refined carbohydrates are generally bad…most of the time. For most people refined carbohydrates are not useful unless food is scarce. In a world of culinary abundance refined carbs are the most common cause of obesity, diabetes and heart disease. However, there is a place for refined carbohydrates amidst people who workout heavily or take part in competitive sports. When you workout heavily you can quickly deplete your carbohydrate stores in your muscles. During heavy activity, muscle is damaged and requires repair. This repair can not take place until the sugar stores have been replaced and can then fuel the repair process. By taking your refined carbohydrates directly after weight training, when your muscles are most sensitive to insulin, you can enhance recovery from activity, speed muscle repair and decrease soreness. Here is the golden nugget for people who are not competitive athletes, when you intend to have a pasta meal or some other high carb meal, try timing the meal soon after your workout. This will help with recovery and keep your blood sugar from spiking. This is especially helpful if you are lifting weights. So, this means that if you simply refuse to give up your pasta then the second best option is to make a pact with yourself that you will exercise vigorously before having your meal.

3. Eat lean protein. One area where me and the late Dr. Atkins part ways in our protein philosophies is in the quality of the protein in question and the quantity. I do not ascribe to the philosophy that you can eat bacon, butter, high fat beef, etc for every meal and still be healthy. Great sources of protein include lean beef, chicken, eggs and fish. I believe that people should lean towards a raw, vegetable and fruit rich diet. If you eat meat, you must make sure that you make an effort to enhance your intake of living plant foods to help balance your body. I also suggest eating free range meat and eggs whenever possible. So how much meat should you eat? The answer is…it depends. When you look at our closest mammal relatives you see that the apes are primarily vegetarian, although, if a lizard happens to scurry by they may pick it up and toss it in their mouth. They are what is called opportunistic carnivores. I declare myself the same. I try to eat most of my food as raw vegetables, fruits, nuts and seeds, however, if a filet mignon falls on my plate I will eat that too. I suggest limiting meat intake to one serving or less per day and making sure that we eat lots of fruits, vegetables and healthy nuts. If you are a bodybuilder or on a heavy weight lifting program then you may want to increase this intake. Athletes and fitness buffs should get extra protein from egg whites and whey protein shakes and smoothies to account for their extra needs.

4. Meal Frequency, how often should we eat? This is a common questions, so let’s answer it. From my research I have come to the following conclusion. Generally, most people will be healthiest with small, frequent meals. This is especially the case with people who are working out on a regular basis. If you eat meals with refined carbohydrates then make sure that you limit the portion size and only three of the five or six meals contain refined carbs. You should allow a 4-5 hour period between those refined carb containing meals. This will allow time for the body to process the carbohydrates, metabolize out the insulin and will allow the body time to burn some of those carbs away between main meals.

I have patients who have told me that they stopped their blood pressure medicine that their doctor prescribed and took garlic instead, or stopped their diabetes medicine and took chromium as an alternative. This desire is usually born from the suffering of side effects from the drugs.

As a practicing “Natural Pharmacist,” I believe that we should be using Complementary Medicine instead of alternative medicine… and I think it all goes back to the toolbox that we employ.

In our practice, we have a saying… “To a hammer, everything looks like a nail.”

When you go to the typically trained physician, the only tools that they are trained to use are drugs and surgery. If you go to the local herbalist, the tools that he/she uses are herbs. The chiropractor uses his hands, the acupuncturist uses her needles… you get the picture. All of these may be appropriate tools, depending upon the situation.

The toolbox that we should have at our disposal should include all of the tools mentioned above, and more. When it comes to our health, we should be able to diagnose a problem and then lay out all of the tools that would possibly be helpful in fixing the problem. Of the tools that could be used, some are more likely to cause side effects than others, so those should be put towards the end of the line. Doesn’t it make sense to use the least invasive, least-likely-to-cause-problems tool first?

When using herbs and vitamins, make sure you get competent advise… use health care professionals that have traditional training as well as training in the complementary fields so that the most appropriate tools can be chosen… and ask them about how big their toolbox is!

This discovery opened the minds of scientists as it now became apparent that it may be possible to lengthen our lives by simply cutting back on the amount of food that we eat. After the discovery of the connection between caloric intake and lifespan, researchers set out to discover why animals that ate between 25% and 50% less than normal enjoyed such significant improvements in longevity. What they discovered gave them great hope that they could discover a drug that ultimately could lead to longer lives, possibly adding 10, 20 or even 30 or more years to our lifespan. Fortunately, it appears that nature had already produced such a product…
Enter Dr. David Sinclair of Harvard University

Dr. Sinclair pioneered the work that led to the discovery of a longevity gene called the sirtuin gene. They discovered that a special enzyme called “SIRT1″ is normally responsible for guarding and regulating the activity of certain genes associated with longevity and youth. It turns out that SIRT1 is also called into action when the DNA is damaged by everyday free radical stress. When this DNA damage occurs, the SIRT1 must devote its attention to repairing and regeneration and in turn ignores its role of promoting longevity and youth. The result is an unwanted acceleration of aging!

Food is potential energy and the role of digestion and metabolism is to turn the food material into energy. During this conversion, oxygen is used and free radicals are released. When free radicals are released in excess, this can result in damage to the DNA. The more food that your body has to metabolize the more free radical stress will be produced. Other things like toxins, exercise, stress and poor food choices can result in even more free radical stress. Controlled fasting appears to decrease the oxidative stress and thus allow SIRT1 to promote longevity and youth rather than be dedicated to repair of damaged DNA. In addition, the controlled fasting or calorie restriction could possibly result in an activation of the genes that promote the production of SIRT1.

What if we could promote more SIRT1 enzyme with a drug?

This is precisely the hope of scientists, to discover a drug that could be marketed as the fountain of youth. However, as I mentioned previously it appears that nature is way ahead of us. A natural compound known as resveratrol, appears to activate the SIRT1 gene thus promoting the production of more SIRT1 enzyme! This was a breakthrough discovery which has led to the development of resveratrol supplements which may help us live longer and healthier lives.

So how do we know that resveratrol will slow aging?

Well, we don’t know. Resveratrol’s benefits are still in the theory stage. Scientists have been able to genetically engineer mice to produce more SIRT1 enzyme. These mice live longer and appear to be protected from cancer when scientists inject mice with cancer-causing compounds. We also know that normal mice who are fed resveratrol also appear to achieve the same degree of protection and longevity as the mice who are genetically engineered to produce more SIRT1. Other animal studies have confirmed that resveratrol supplementation protects against other diseases such as heart attack, stroke, cancer, diabetes while also promoting longevity. Do, these results translate to benefits in humans? We hypothesize that they will, but given the evidence available we cannot be sure. Human trials are underway to help answer some of these questions.

Do I take resveratrol?

In short, yes, I do. I wrote an article about the benefits of whole food antioxidants and talked about the antioxidant formula that I use in my own program called Botanical Treasures by Natura Health Products. This formula contains 20 mg of resveratrol per two capsules and I take six capsules daily which will provide 60 mgs of resveratrol daily. In the animal studies, it has been determined that a human dose as low as 2 mg and as high as 2432 mg is considered safe and effective. As you can see, there is a wide discrepancy in dosage between the studies. Many of the studies found that a human-equivalent dose between 30 and 300 mg would be sufficient to have a therapeutic benefit. As human trials are completed and more light is shed on human dosing I may change this recommendation, however, for now it stands at 30-300 mg. Within the next month, Natura Health Products will be releasing a new resveratrol formula that will combine a pure resveratrol formula with other synergistic nutrients. We will alert you when it is released for those who want to supplement with extra resveratrol.

Summary:

Although I would love to say that resveratrol will absolutely prolong life and slow aging in humans, the research is quite preliminary. This places resveratrol into the class of supplement that is what I call a “supplement luxury” which means if money is no object, feel free to add it to the program based on the positive animal research to date. If money is tight, then I recommend that you dedicate those resources to more proven tools such as vitamin D, omega-3 fatty acids and whole food antioxidants. If the resveratrol happens to come along with other supplements, such as the Botanical Treasures, well then that is icing on the cake. Admittedly the research is intriguing and resveratrol is considered safe, who knows, it may one day prove to be the discovery of the century.

Here’s a fact that most people are not aware of… the skin is the largest organ of the body. People don’t generally think of their skin as an organ at all. The skin has several functions that are vital to survival as well as physical and emotional health. It works to maintain fluid and mineral balance. It also plays a major role in regulating body temperature, which we all experience as perspiration on hot days. Nerve endings enable us to gather information from our environment through pain and thermal receptors that are located on our skin. It also enables us to enjoy the pleasure of touch experienced in a massage or the hug of a close friend. Without the skin, our bodies would not have a barrier to the outside world… it protects us against toxins in the environment and prevents harmful microorganisms from entering the body. Lastly, and maybe most importantly, the skin is an organ of elimination, as are the liver, kidneys and lungs.

The skin is composed of two main layers: the epidermis and the dermis. The epidermis, the outer layer, is further divided into 4 or 5 layers, depending on location on the body. Generally speaking, skin cells work their way up from the deeper layers to the surface, as they die, only to be sloughed off and replaced by newer cells from underneath. The rate of new skin cell production is directly related to the rate of dead cell loss from the uppermost layer. This is why facial scrubs seem to be effective at promoting younger appearing skin. The dermis is the deepest layer of skin. It contains the various glands and a micro vascular system to help regulate the skin’s function. The sebaceous glands secrete oil, sebum, that keeps the hair supple and skin soft. Sebum protects the skin from heat and water loss. The sweat glands help to maintain fluid and electrolyte balance and also regulate heat loss. The dermis also contains hair follicles, sensory nerve endings and a capillary system for bringing nutrients and oxygen to the tissues.

The condition of the skin can be affected by external and internal factors, and this understanding is key to finding the best way to treat various skin disorders. Allopathic medicine views such skin disorders as psoriasis or eczema as isolated conditions of the skin. To the typical “Western” practitioner, these problems are easily treated with topical steroid creams. Often, this approach will help in the short term, but when treatment stops, and even as treatment continues over longer periods of time, the condition comes back, and usually worsens. A holistic approach is to see these skin disorders as “symptoms” of a deeper problem originating in the internal tissues of the body. For instance, one of the functions of the liver is to clear the body of toxins. If the liver is not functioning properly, or becomes stagnant, then toxins build up in the body. The body then attempts to shed the toxins through an alternate root, and the skin is used for that purpose. The outward symptom of this inward problem can manifest as acne, boils, psoriasis, eczema or a variety of other skin “diseases.” Alternately, eczema and psoriasis may be a symptom of a lack of essential fatty acids in the diet, which will be discussed later. Lastly, all of the above mentioned skin maladies may actually be symptoms of emotional stress.

A healthy lifestyle is one important factor for maintaining healthy skin. Stress management is key to many aspects of health. Controlling stress and reducing stressful situations can reduce anxiety and tension related health problems. Exercise is one way to reduce stress and increase blood flow to the tissues. A diet of vitamin A rich foods will promote healthy skin. These foods include yellow-orange foods such as carrots and sweet potatoes, and green foods such as spinach. Drinking plenty of clean water keeps the body from becoming dehydrated. Processed foods should be avoided… these foods lack vitamins and minerals that are necessary for health skin and many also contain partially hydrogenated oils that are not recognized by the body as true fatty acids. The high-refined sugar content found in processed foods also stimulates the skin to produce excess oil, which can aggravate acne and other skin problems.

As previously mentioned, a stagnant liver can result in a variety of skin disorders. One of the best treatments for liver dysfunction, or lack of optimal function, is an herb called Milk Thistle. It has been used for centuries to restore the liver’s ability to detoxify the blood. The main active ingredient in Milk Thistle is silymarin. It protects the liver against toxic chemicals and it increases the production of glutathione, one of the key chemicals that the liver uses to break down toxic chemicals. I like to use a standardized Milk Thistle along with Tumeric and Artichoke to enhance liver function.

There are several other herbs that also work to cleanse the body. Burdock root hasbeen used since the Middle Ages to treat skin disorders. It works by purifying the blood of toxins and enhancing lymph drainage. This cleansing reduces the load of toxins that are excreted from the body through the skin. Dandelion, the menace of gardeners in North America, but a salad ingredient to Europeans, has been used for centuries to treat jaundice. It cleanses the liver and flushes the kidneys. Yellow Dock and Red Clover are two more herbs that cleanse the blood and have been used successfully in the treatment of skin disorders.

In addition to the removal of toxins, the skin needs the proper nutrients to maintain optimal functioning. Essential fatty acids (EFAs), fats that must be obtained from the diet, are often forgotten in this “fat free” society. Linoleic acid (LA) and alpha-linolenic acid (LNA) are also known as omega-3 and omega-6 EFAs. Our bodies cannot produce them. LA deficiency symptoms include eczema, hair loss, liver degeneration, excessive loss of water through the skin, and failure to heal wounds. LNA deficiency symptoms include growth retardation, weakness, and tingling in the extremities.

Having the proper balance of these healthy fats in our diet is vitally important for skin health. Since the 1850s, omega-3 EFA intake has steadily decreased and consumption of omega-6 EFA has skyrocketed. The best way to off set this imbalance is to supplement with omega-3 fats. Flax seed oil is a high quality, cost-effective source of omega-3s. It can be taken in capsule form or as the liquid right off the spoon, or in applesauce, juice, or salad. Heating flax oil will destroy its beneficial properties. I have had patients with 20 year histories of eczema clear their skin completely within 2 months of taking one tablespoonful of flax oil daily! Walnuts are another source of omega-3s. Fish oil contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are constituents of our cells and are metabolized from omega-3 fats in our bodies.

Vitamins and minerals are necessary for the health of skin. Vitamin C is needed to form collagen and healthy connective tissue that keeps the skin from wrinkling. It is also a powerful antioxidant that helps to protect the skin from the assaults of environmental toxins and over-exposure to sunlight. Vitamin E fights against free radical damage and slows the aging process. Biotin (vitamin H) is necessary for cell growth and replication. Zinc is needed for the proper healing of wounds and sulfur (the best form to supplement with is MSM) is needed for strong connective tissue. Silica can also be taken to promote healthy skin, hair and nails. Overall, many nutrients play important roles in the function of healthy skin, so instead of grabbing a box of gelatin to improve the skin, a well-balanced multivitamin would be a better choice.

Sun, smoking, environmental toxins and extreme weather conditions also assault the skin on a daily basis. Although the best defense against these is avoidance, thankfully we don’t live in a bubble and there are alternatives. Using a good sun block is important for extended exposure to the sun. A minimum of SPF 15 is required.

For days when the sun gets the better of us, aloe vera is the best remedy. Historically, it has been used to treat burns, whether from the sun, chemicals or fire. It works to fight off infections that can result from invasion through broken skin and also heals the damaged skin and promotes new skin growth. Fresh aloe is the best to use… it is always beneficial to have an aloe plant at home for such occasions. These plants are easy to maintain for those of us that have not-so-green-thumbs

Comfrey has been used historically to treat wounds. It contains a compound called allantoin that promotes cell proliferation and skin repair. Comfrey should not be taken internally because it contains pyrrolizidine alkaloids that are toxic to the liver. Because of the possibility of absorption through broken skin, comfrey should not be used topically on open sores.

Calendula and Chamomile are two more herbs used historically to treat skin disorders. Research shows that Calendula has antibacterial, antifungal, anti-inflammatory and antiviral properties. It has been used historically to heal stubborn wounds and ulcers. Chamomile is a potent anti-inflammatory that is used in Europe for many inflammatory conditions.

It is important to keep in mind that the skin is not an isolated organ. The appearance of the skin can reveal signs of too much sun exposure, stress and internal toxic buildup. The best way to treat a skin condition is through a holistic approach. A well-balanced diet, internal cleansing program, stress reduction, exercise and a moisturizing sunscreen will promote healthy skin and an energetic lifestyle.

What You Will Learn in Cleansing 101:

1. Why Constipation Hurts Your Health
2. What Nature Wants As It Pertains To Bowel Movements
3. How To Stay Regular
4. How Much Fiber You Need And Which Fiber Supplement To Choose

Bowel movements are something that we are not really allowed to talk about in our society. It is something that many people are uncomfortable discussing other than in the confines of the doctor’s office or in very private settings. Somehow, it has become lost in us that this is a very normal, vital part of our body functioning properly, and should be as fully understood and open to discussion as our blood pressure or cholesterol. So, here is to making the topic of bowel movements and proper bowel function an acceptable part of any health care discussion.

Do you have a constipation problem? How do you define constipation? I have seen reports from doctors say that for some people it is perfectly normal, just their particular rhythm, to have one bowel movement every 3 days. In my opinion, this is not what nature wants. It is not normal, although it may be typical (but so are high blood pressure and diabetes), to have one bowel movement every 3 days.

This is what nature wants: FOOD IN, FOOD OUT. If you eat 2 to 3 meals a day then you should be having 2 to 3 bowel movements a day. Food in, food out, get it? Do you doubt me? Here’s an example: people who have dogs as pets usually feed their dogs twice a day and the dogs have 2 bowel movements a day. And if a dog went 3 days without having a bowel movement then the owner would have him to the veterinarian immediately. So why would we assume that we are any different from other animals in the animal kingdom?

So, now the issue is, what happens in our body when we are not as regular as we should be? Let’s assume that you eat 3 meals a day and have a bowel movement every other day, and let’s look at a week at a time. That is 21 meals and only 4 bowel movements. What happens to those other 17 meals? I’ll tell you, they hang around, they ferment, they turn into toxins, and those toxins reabsorb into your system. And those toxins can be responsible for all sorts of conditions, like: acne, bad breath, bloating, indigestion, brain fog, arthritis symptoms, diabetes, hormonal imbalances, cancer, etc.
What kinds of things are important to help keep you regular?
Diet & Fiber. The government recommendation for dietary fiber intake is 25 – 30 grams a day, which means you actually need more like 50 – 60 grams. Getting that from diet alone takes some dedication, including plenty of fresh fruits, veggies, grains & beans, with the emphasis on legumes, grains and beans (a banana has only 1 gram of fiber). There are many fiber supplements on the market,however, not all are good. There are three main guidelines for choosing a good fiber supplements:

1. Fiber should be full of nutrients – Many fiber products on the market are made od psyllium or some other nutrient poor fiber. Unfortunately, these fibers are constantly wanting to hold onto nutrition and thus can bind important vitamins and minerals. I recommend fiber supplements that contain ground seeds and vegetables such as flax seed, chia seeds,  rice bran, carrot, hemp seed, beet fibe, etc. One such fiber is called 4Fiber by Genesis Today. This formula is nutrient dense and thus mimics what nature intended.
2. Fiber supplements should contain a good blend of soluble and insoluble fiber.
3. Fiber should not contain harsh or abrasive irritants such as psyllium or senna.

Exercise. Getting exercise is one of the things that signals your bowels to keep moving along. My best recommendation is to walk, jog or run on a regular basis. And that means getting out and taking a walk for a minimum of 30 minutes at a healthy pace at least 3 times a week. And please don’t tell me that you get plenty of exercise at work. That is activity, not exercise. You need to walk just for the sake of walking, not walking from the parking garage to the office building.

Water Intake. One of the major reasons for irregularity is lack of fluids. And the best fluid to drink is water. It should be either filtered or bottled water, never from the tap. And here is a formula to figure out how much water you need. Take your body weight and multiply by 0.7. This is the number of ounces you need on a daily basis. So a 200 pound man needs 140 ounces, or 14 ten ounce glasses of water a day. A 140 pound woman needs about 100 ounces. This is much more than the 8 glasses a day that we have been told.

Probiotics. Probiotics are the bacteria in the gut which play very important roles in supporting immune function, vitamin and mineral absorption, fiber metabolism and control of negative organisms growth. Many things in our lifestyle impact these very important organisms such as stress, antibiotic use and chlorine in the water. There are many on the market, the formula that we use in our practice is called Enteropro and generally only requires one capsule daily for maintanence.

And what do you do about the accumulated toxins that have built up over the years? I recommend taking on an internal cleansing program consisting of herbs and fibers that will cleanse all of the organs of elimination in your body, including the lungs, kidney, liver, skin, and lymph. See the special below if you are interested in a powerful way to give your body a clean slate.