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• Infants and toddlers also need healthy physical, mental and spiritual support in order to thrive
• It is important to make sure they are clean, warm or cool, fed, touched, soothed, loved, stimulated, rested, emotionally supported, encouraged, played with, read to, talked to, hugged and kissed, taken places, sang to, and kept safe
• Some of the common problems and health concerns that affect infants are colic, cradle cap, diaper rash, constipation, diarrhea, fever, nasal congestion, and gas
• Some of the common problems and health concerns that affect toddlers are colds, fever, constipation, ear infections, diarrhea, pink eye, sore throat, and allergies
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• Some of the common illnesses that affect infants and toddlers are anemia, jaundice, hand foot and mouth disease, croup, GERD, scarlet fever, Pertussis (whooping cough), birth defects, spina bifida, SIDS (Sudden Infant Death Syndrome), heart murmur, UTIs (urinary tract infections), pneumonia, bronchiolitis, asthma, rotavirus, autism, and diphtheria
• Some of the concerns surrounding vaccines are: – The need to incubate these vaccines inside of animal tissue opens the
door for genetic mutation and exposure to animal viruses– They don’t guarantee immunity– Harmful preservatives and carcinogens may be added to vaccines such
as aluminum potassium sulfate, mercury, and sodium phosphate– May cause allergic and other severe reactions such as fevers, rashes,
convulsions, collapsing, screaming, brain damage, immune system damage, and an increased risk for autoimmune diseases
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• Infants and toddlers may suffer from a number of different allergies• Some may be of the respiratory nature • These cause symptoms such as sneezing, coughing, wheezing,
itchy and watery eyes, dark circles under eyes, stuffy or runny nose, and congestion
• These may be caused by an allergic reaction to pollens, flowers, dust, molds, smoke, animals, pollutants, and household chemicals
• Healthy habits make it possible to lower the risk of chronic conditions and diseases in adulthood, including obesity, Type 2 diabetes, cardiovascular disease, osteoporosis, and metabolic syndrome
• In addition to the physical and biological benefits of eating a healthy diet, there are great benefits in academic performance and emotional wellbeing
• Giving children plenty of love and support • Spending time with them• Engaging in their interests• Physically and vocally expressing love for them• Keeping them out of unhealthy environments (drug & alcohol abuse,
domestic violence, dirty living conditions)• Teaching them about healthy food choices• Letting them express themselves
• Challenging them• Teaching them the importance of making friends and trying new
things while allowing them to do this in their own time and way• Encouraging them and helping them build confidence• Teaching them the importance of personal hygiene• Providing them with a secure routine or rhythm • Teaching them the importance of following through with a challenge• Teaching them discipline
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• Some of the common problems and health concerns that affect children are colds, flu fever, chicken pox, ADD/ADHD, constipation, diarrhea, pink eye, headaches, ear infections, pneumonia, bronchitis, bed wetting, lice, UTIs, nose bleeds, croup, sore throat, appendicitis, and anemia
• One of the most common reasons for hospitalization and death in children
• It is caused by a swelling and narrowing of the airways due to exposure to certain triggers
• These triggers may include environmental toxins and pollutants, allergies to pollens, molds, dust, and animals, tobacco smoke, food intolerances, cold air or changes in weather, viral infections (common cold), overexertion, strong emotions, some medications, and vaccines
• Varying degrees of complex disorders that affect brain development• Affects about 1 in 88 children in the US• More common in boys• It is said that there has been an increase of about 15% over recent
years in the US• Some believe this is due to many things such as an increase of
toxins and preservatives in our foods, vaccinations, and environmental pollutants
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• Genetics, advanced age of the birth mother, illness of mother during pregnancy, birth complications like lack of oxygen to the baby, and lack of proper prenatal nutrition and prenatal care
• Children commonly suffer from a number of allergies• Some may be of the respiratory nature • These cause symptoms such as sneezing, coughing, wheezing,
itchy and watery eyes, dark circles under eyes, stuffy or runny nose, and congestion
• These may be caused by an allergic reaction to pollens, flowers, dust, molds, smoke, animals, pollutants, and household chemicals
• Food allergies and intolerances are also very common• Symptoms include the same as those for infants• In addition, they may also include bedwetting, nightmares, emotional
meltdowns, dark circles under eyes, flushed cheeks, bad breath, tiredness, aggression, unhappy disposition, stomach aches, and food limiting or cravings
• An elimination diet for the child is recommended to rule out a suspected food allergy
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• Obese children are more likely to develop dangerous health problems such as Type 2 diabetes, cardiovascular disease, bone and joint problems, depression, and cancer
• It is caused by eating a diet high in sugar, fat, and processed foods in conjunction with a lack of physical activity
• Negative influences in society and constant temptation is a great contributor to childhood obesity
• Setting good examples at home and providing a balanced diet high in nutrients is an important factor in preventing childhood obesity
• Nutrient needs increase during the adolescent years• Extreme growth and hormonal changes contribute to a need for a
balanced diet high in nutrients• During this time, nutrient deficiencies are common• Teens tend to be picky and social eaters• Foods like whole grains and vegetables are often avoided• It is common to see diets high in refined, fried, and processed foods,
as well as high in fat, salt, and sugar, and void of nutrients• Lack of water intake is also of great concern
• Teens that eat diets high in refined and processed junk and fast foods have a higher risk of developing serious health problems
• These may include nutrient deficiencies, digestive problems, obesity, Type 2 diabetes, cardiovascular disease, bone and joint problems, depression, and cancer
• Adolescence can be a confusing and difficult time of development• There are many factors and influences to consider during this time
such as body and hormone changes, mood changes, peer pressure, bullying, academic pressure, dating, experimentation, social acceptance, and getting a job
• Supporting them mentally and emotionally through this time can be a challenging experience
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• Some of the common health problems and concerns during adolescence are acne, asthma, diabetes, eye and vision problems, gynecological problems, ovarian cysts, mononucleosis, obesity, oral health problems (wisdom teeth, cavities, braces), unplanned pregnancies, eating disorders, tobacco, drug, and alcohol use, depression, sports injuries, reckless accidents and injuries, and traffic accidents
• Puberty takes place during adolescence• It occurs from a surge in hormone production that causes changes in
the body such as mood changes, voice changes, an increase in facial and genital hair, breast and body changes, and the body’s ability to make and bear children
• Hormone imbalance symptoms are becoming more common in today’s society
• There are many factors that may lead to a hormone imbalance in teens• These may include an increase in the amount of chemical and toxin
exposure, diets high in processed foods, and stress
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• Symptoms of an imbalance often include irritability, headaches, depression, back pain, asthma, acne, nausea, anxiety, migraines, suicidal thoughts, extreme PMS symptoms, growth problems, change in sex drive, abdominal cramps, inappropriate facial hair, PCOS, thyroid problems, insulin problems, weight gain, irregular menstrual cycle, and sinus problems
• Eating a balanced diet high in nutrients, avoiding toxin exposure, and managing stress are all great ways to prevent or deal with these hormone imbalances
• Eating a diet high in these foods may contribute to health problems such as obesity, Type 2 diabetes, cardiovascular disease, weakened immunity, and even cancer
• Another common practice for men is to eat diets high in animal proteins, especially meats
• Eating an excess of these proteins may contribute to health problems such as weight gain, cardiovascular disease, and high cholesterol
• Adequate protein, essential fatty acids, and a small amount of cholesterol or plant sterols (found in olive oil) are important for supporting sex hormones
• Other nutrients important for men’s health are the B vitamins (folic acid), Vitamins A (beta-carotene), C, D, E, & K, zinc, manganese, magnesium, inositol, selenium, and sulfur
• Iron is not needed in excess amounts by men• Excess iron may lead to joint pain, chronic fatigue, heart irregularities,
depression, and other problems• Fiber is also an important nutrient to help cleanse the body of toxins and
support healthy digestion and absorption
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• Some of the common health problems and concerns that affect men are hair loss, low testosterone, depression, alcoholism, diabetes, high blood pressure, high cholesterol, heart disease, stroke, prostate problems, and cancer
• May be caused by psychological reasons such as nervousness and performance anxiety
• Also may be caused by physical reasons such as poor overall circulation, smoking, hypertension, high blood cholesterol, diabetes, cardiac diseases, hormone deficiencies, neurological problems, chronic diseases, and trauma to the area
• Some prescription medicines may cause or aggravate erectile dysfunction
• Erectile dysfunction may contribute to emotional and psychological problems such as feelings of inadequacy, denial, low self-esteem, and depression
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• Studies have found that men commit the majority of suicides • Specifically, middle-aged men between the ages of 25-44• There are 3 factors that are major contributors to someone’s ability to
commit suicide:– Feeling of being a burden or not being able to provide– Loneliness or feeling of not being part of a community they once were a
part of– Fearlessness in the face of death
• Men are often reluctant to seek help when having thoughts of suicide
SUICIDE RISK FACTORS• There are many other factors that may contribute to feelings of
suicide• These may include stress, financial difficulty, loss of employment,
loss of a spouse or child, depression, age, chronic illness, debilitating injury, alcohol and drug abuse, being in war or war like environments, lack of emotional expression and support, and mental illness
SUICIDE PREVENTION• Early detection of risk factors and intervention are important for
suicide prevention• Warning signs to watch for include excessive sadness or
moodiness, sudden calmness, sleep problems, withdrawal, recent trauma or life crisis, dangerous or self-harmful behavior, changes in appearance or personality, making preparations, and threatening suicide
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• Often there are no symptoms in the beginning stages• Once symptoms do appear, they are very subtle• These include pain, difficulty in urinating, problems during sexual
intercourse, and erectile dysfunction• More severe symptoms may include blood in urine and inability to
urinate• If undetected, prostate cancer commonly spreads to other parts of
the body such as the lymph nodes, pelvis, and spine
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• It is common for women to develop an emotional connection with food and body image
• Problems of overeating and undereating are common in women, as are diets high in sugar and fats
• These may contribute to many health concerns including obesity, diabetes, depression, eating disorders, nutritional deficiencies, hormone imbalances, osteoporosis, and some cancers
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• Some nutrients especially important for women include B Vitamins (niacin, B12, folic acid, & choline), Vitamins A, C, D, & E, iron, calcium, magnesium, zinc, essential fatty acids, and fiber
• Some of the common health problems and concerns that affect women are headaches, migraines, stress, depression, hormone imbalance, weight gain, eating disorders, UTI’s, STD’s, domestic violence, lupus, vaginal infections, HPV, obesity, cardiovascular disease, nutrient deficiencies, fibromyalgia, bloating, and emotional problems
• Proper nutrition is a very important part of pregnancy and lactation• During this time, the body needs more of everything• Preparing for pregnancy is ideal• This can be done by eliminating toxins, changing poor eating habits,
and correcting any deficiencies prior to getting pregnant
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• Morning sickness may be somewhat prevented by detoxing prior to becoming pregnant
• Vitamin B6 (25 mg) taken three times a day may help reduce morning sickness
• Suddenly stopping this high level of B6 supplementation is not recommended and may cause withdrawal symptoms in mother and baby
• Some other things that may provide morning sickness relief are B12, Vitamin E, magnesium, potassium, ginger, peppermint, a decrease in fatty foods, and an increase in carbohydrates and fiber
• Things to avoid during pregnancy include sushi, seafood high in mercury (swordfish, shark, mackerel), deli meats, soft cheeses, excess caffeine, and various herbs like golden seal, ginseng, and Dong Quai
• Some common concerns during pregnancy are anemia, gestational diabetes, edema, premature labor, UTI’s, miscarriage, ectopic pregnancy, placenta previa, and postpartum depression
• Things that reduce milk production are:– A high dose of B Vitamins, especially B6– Other things include calorie reduction, stress, smoking, low fluid intake,
extreme weight loss, skipping feedings or breast pumping, fatigue, caffeine, alcohol, certain medications (antihistamines, diuretics), large doses of certain herbs & spices (sage, parsley oregano), birth control, and pregnancy
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• While each woman’s symptoms and cycle may vary slightly, there are general guidelines that represent a healthy cycle
• A normal cycle is classified as:– First menstruation begins at an average age of 12– A 3 - 5 day menstruation (period/bleeding) that happens about every 21
- 36 days– Moderate blood flow– Bright red blood– Moderate to few symptoms
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• Menstrual symptoms are referred to as premenstrual syndrome (PMS)
• PMS symptoms may include cramping, back pain, breast tenderness, skin breakouts (acne), fatigue, moodiness, aggression, headaches, bloating, food cravings, weight gain, oversensitivity, and trouble sleeping
• Self awareness and education• Keep track of symptoms with a diary• Eat a healthy diet limiting the amount of caffeine, sugar, salt, added
hormones, and unhealthy additives• Eliminating toxins• Taking a multivitamin• Counseling and stress management• Increase exercise• Test for and treat any hormone imbalances
• Very common in women of child bearing years• There are many types but functional cysts are most common• These form during ovulation• Symptoms are not always present but may include pain, bloating,
pain during sex, difficulty urinating, and back ache• Usually go unnoticed but may cause problems if they twist, bleed, or
• Menstrual symptoms that may indicate a hormone imbalance are:– Missing a period– Very short cycles– Long periods– Heavy menstruation– Light menstruation with strong cramping
– Dark brown or thick blood– Pale blood, watery, or thin menstruation– Spotting and bleeding between periods– Other symptoms to be aware of are clots (due to stagnation), severe
pain, period suddenly stopping, severe bleeding, and abnormally long periods
• Irregular periods or menstrual cycles may indicate other problems. These may include:– Thyroid function: A low-functioning and underactive thyroid gland may
contribute to irregular periods– Body weight: Belly fat creates estrogen. Estrogen dominance and
insulin resistance may cause irregular periods. Being underweight may also be a cause of irregularities
– Adrenal function: High stress causes the adrenals to secrete cortisol, which affects the sex hormones causing irregular periods
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• Important nutrients needed to support a healthy menstrual cycle are iron, magnesium, calcium, zinc, Vitamin B6, B complex vitamins, protein, and Vitamin C
• It is also important to support normal thyroid and adrenal function• This can be done by having adequate amounts of Vitamins A, C, E,
B Vitamins, essential fatty acids, chromium, and amino acids
• A time of major transition for women• Often referred to as “the change”• It’s a hormonal change that takes place that marks the end of
menstruation and fertility• Takes place when a woman has a decrease in the production of the
sex hormones, mainly estrogen• May occur anywhere between the ages of 40 - 55• Is not a sudden stop of the menstrual cycle• Takes place over a period of time
PERIMENOPAUSE• The transition period that occurs when the hormones begin to
decrease is called Perimenopause• This make take place several years before actual menopause• There are many signs that may indicate that menopause is coming• These include irregular periods, hot flashes and night sweats,
increased stress, breast tenderness, vaginal dryness, forgetfulness, mood changes, loss of breast fullness, and weight gain
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PREMATURE MENOPAUSE• Occasionally menopause takes place as early as 35-40 years old• This is referred to as Premature Ovarian Syndrome• Other reasons for early menopause is the surgical removal of the
ovaries or uterus (hysterectomy), the presence of a reproductive disorder such as PCOS, endometriosis, cancer, and smoking
• Hormone imbalance and extreme toxin buildup in the body prior to menopause may contribute to more severe symptoms
• It is wise to prepare for this time by rebalancing hormones and regularly detoxifying
• Other complications associated with menopause are heart disease and cardiovascular disease, osteoporosis, urinary incontinence, and decreased sexual function
• It is important to adjust your dietary needs during menopause and perimenopause in order to prevent severe side effects and more serious health complications
• Calcium and Vitamin D needs increase• A diet high in fiber is also recommended• Iron needs decrease• Following a diet low in sodium, sugar, unhealthy fats, and processed
foods is recommended
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• Soy may help increase low estrogen levels due to it containing phytoestrogens
• It is best to avoid processed soy and opt for the organic and fermented versions such as miso and tempeh
• Eating foods that contain good quality protein and B Vitamins is important for supporting the adrenal and pituitary glands, which may delay the onset of menopause
• An age appropriate multivitamin is also recommended
• Lifestyle choices that may help ease the process of perimenopause and menopause include exercise, yoga, breathing exercises, stress management, healthy sleep habits, and regular detoxifying methods of the body, mind, and soul
• Synthetically supplementing the body with just estrogen or both estrogen and progesterone
• Progesterone is included for women that still have their uterus to avoid the high risk of cancer
• Risks may include blood clots, stroke, endometrial cancer (estrogen only while uterus is still present), breast cancer (estrogen-progestin combo), and heart disease (estrogen-progestin combo)
• Should not be taken by those with a history of cancer, stroke, liver disease, abnormal vaginal bleeding, and blood clots
• Bioidentical Hormone Replacement Therapy (BHRT)• Supplementation of hormones that have the same molecular
makeup as natural hormones• Thought to be a more natural and safe way to offer HRT• Some suggest there is less risk of heart disease, stroke, and cancer• These methods are fairly new and somewhat controversial
• Breast health is an important aspect of women’s health• Breasts are made up of fatty tissue, fibrous tissue, and glandular
tissue • Breast may change many times in a lifetime• How breasts look and feel may be affected by many things • These include menstrual cycle, pregnancy, breastfeeding,
• Certain healthy lifestyle choices can benefit the overall health of breasts:– Regular exercise– Wearing a supporting sports bra during exercise– Eating a rainbow of fresh fruits and vegetables on a daily basis– Eating a diet high in fiber and whole grains– Avoiding smoking, drug use, and exposure to toxins
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• Certain healthy lifestyle choices can benefit the overall health of breasts:– Limiting unhealthy fats, sugar, alcohol, and caffeine– Getting familiar with the look and feel of your breasts– Practicing regular breast self-exams– Avoiding tight fitting bras– Removing bras before going to bed
MAMMOGRAPHY• Method of examining the breast with an x-ray• There is discussion whether the benefit of mammograms outweigh
the risk• They expose healthy women to unnecessary ionizing radiation• False negatives and false positives are common• These lead to missed tumors and unnecessary biopsies or
• Performed on high-risk patients to look for breast cancer• Often used to look for tumors not found with mammogram• No radiation exposure• May result in false positives leading to unnecessary biopsy• May cause reaction to contrast dye used
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• Uses Digital Infrared Imaging to take a “snapshot” of breasts• Metabolic activity and vascular circulation is almost always higher in
both pre-cancerous tissue and the area surrounding developing breast cancer than in normal breast tissue
• Cancerous tumors increase circulation to their cells by holding open blood vessels, opening dormant vessels, and even creating new ones to satisfy their ever increasing need for nutrients
• This frequently results in an increase in regional surface temperatures of the breast
• Breast thermography uses ultra-sensitive medical infrared cameras and sophisticated computers to detect, analyze, and produce high-resolution images of these temperature variations
• Because of its extreme sensitivity, these temperature variations may be among the earliest signs of breast cancer and/or a pre-cancerous state of the breast
• Studies show that an abnormal infrared image is the single most important marker of high risk for developing breast cancer, 10 times more significant than a family history of the disease
• Can find abnormalities in the breast or cancers very early
• Most often benign (noncancerous)• Usually happens before menopause and rarely after• Very common but should always be looked at by a doctor• May be caused by hormone shifts, infection, history of breast
• Characterized by cysts, breast pain, and noncancerous lumpiness• Pain may increase more during period• Pain may be relived by avoiding caffeine• Hormone balancing is also key
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• Classified by an uncontrolled growth of breast cells• This overgrowth forms a malignant tumor• Studies show that only 5 - 10% of cases are due to family history• The other 90% is shown to be caused by genetic abnormalities that
• Surgery (lumpectomy, mastectomy, lymph node dissection)• Chemotherapy• Radiation therapy• Hormonal therapy• Targeted therapies• Drug treatment• Complementary Medicine (Combination of conventional and
alternative)
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• Affects hormone balance throughout the body• Example:
– Sex hormones: Ovaries may begin to produce small amounts of male sex hormones (androgens) causing ovulation to stop, and an increase in body hair, facial hair, and acne
– Insulin: Body stops using insulin (insulin resistance) causing increased blood sugar
– Lack of ovulation leads to little or no progesterone in the body which throws off estrogen function
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• Symptoms may include fatigue, infertility, miscarriage, weight gain, menstrual problems (few or heavy periods), lack of ovulation, ovarian cysts, excess facial or body hair, hormone imbalance, moodiness, skin problems, anxiety and depression, hair loss, sleep apnea, pelvic pain, and even diabetes, heart disease, and certain cancers
• May be caused by genetics, hormone imbalance, obesity, diets high in processed foods, sugar, and foods with added hormones, stress, environmental toxins, and inflammation
• PCOS can be diagnosed by testing for hormone levels and blood lipid levels circulating in the body, in conjunction with an endometrial biopsy, glucose test, and thyroid panel
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• Birth control pills - May help regulate menstrual cycle • Other hormone medications - Progesterone creams, Gonadotropins
(follicle-stimulating hormone (FSH) and luteinizing hormone (LH))• Clomid - Used to hyperstimulate the ovaries for ovulation. Doesn’t
treat PCOS, but may help to get pregnant • Surgery - Ovarian drilling to stimulate ovulation• Metformin - Used to control blood glucose. Medication used for
treating Type 2 diabetes. May have many side effects
• Means “porous bone”• Classified as the loss of bone minerals, strength, and density• Primarily affects the long bones of the legs and arms• Can be caused by loss of bone or decrease in bone production• Commonly seen in women going through menopause due to a drop
in estrogen• Osteopenia is classified as lower than normal bone density, but not
low enough to be considered osteoporosis
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• There are also many controllable risk factors:– Poor diet– Thyroid and other glandular problems– Insufficient amounts of calcium and Vitamin D– Lack of exercise– Eating disorders– Excess protein, caffeine, and sodium– Extreme weight loss
• The bone density test is the only test designed to diagnose osteoporosis
• It checks bone density by way of a special kind of x-ray• Recommended for those with multiple risk factors • The FRAX® tool uses information collected about your risk factors
and bone density to determine your fracture-risk for the next ten years
• Other blood and urine tests can be done to determine bone loss due to calcium, Vitamin D, thyroid, and other hormone levels
• Prevention by building strong bones and exercising is important during childhood and adolescence
• During these times it is important to be getting enough calcium and Vitamin D
• It is important to follow a healthy balanced diet high in bone supporting nutrients such as Vitamins D & K, calcium, manganese, magnesium, phosphorus, strontium, silicon, zinc, copper, and boron
• Avoiding diets high in protein, caffeine, sodium, phosphorus, and excess alcohol and smoking is recommended
• Regular exercise and preventing falls are also recommended preventative measures
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• Depression affects more women than men• On average, 1 in 5 women develop depression at some point in life• There are many different symptoms including an ongoing sad,
anxious, or empty mood, decreased energy and appetite, sleep problems, and feelings of worthlessness and hopelessness
• Most women don’t experience the same symptoms• Some of the causes of depression in women are genetics,
hormones, PMDD, postpartum depression, menopause, stress, and certain illnesses such as eating and anxiety disorders
• Proper nutrition at this age may contribute to many desirable results such as mental acuteness, higher energy levels, resistance to illness and disease, faster recuperation times, and better management of chronic health problems
• Calorie needs decrease with age and decreased activity level• Choosing nutrient dense foods that are low in “empty” calories is key
• Important nutrients for older adults include Vitamins A, B12, C, D, and E, folic acid, beta-carotene, calcium, potassium, magnesium, zinc, fiber, and Omega-3 fatty acids
• Adequate amounts of water, iron, and protein are also important• An age appropriate multi vitamin is recommended to avoid
• Certain herbs may aid in the aging process • These include ginseng, gingko biloba, and gotu kola leaf• All supplements and herbs should be not be taken without
consulting a doctor
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• Malnutrition is very common among older adults due to low calorie, protein, vitamin, and mineral intake
• Avoiding a diet high in fats, salt, processed food, alcohol, and sugars is highly recommended
• Common deficiencies in older adults are Vitamins A and C, the B Vitamins, calcium, potassium, iron, magnesium, zinc, copper, chromium, protein, fiber, and water
• Common problems associated with nutritional deficiencies and poor diet are depression, fatigue, anorexia, insomnia, fragile bones, fractures, loss of sight and hearing, disorientation and confusion, weakened immune system, and an increase in infections
• It is important for older adults to maintain a balance of good nutrition, stress management, exercise, mental and spiritual practice, and emotional self-care
• Encouraging their involvement in meditative and spiritual work is highly recommended
• Proper nutrition is important for a healthy aging process• Supporting healthy digestion and elimination is an important factor• A combination of nutrient dense whole foods and supportive
supplements is important• Ideally, most nutrients would be obtained through the diet• A balanced diet made up of fruits, vegetables, complex
carbohydrates, healthy fats, and plant-based proteins is recommended
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• Buy organic when possible• Eat a plant-based diet• Increasing fiber, water, antioxidants, super foods, and green foods• Limit the intake of toxins, processed foods, salt, refined sugar,
saturated and trans fats, animal proteins, alcohol, and caffeine • Avoid the formation of free radicals by avoiding fatty, fried, and
• Leafy greens are high in folate, calcium, and antioxidants that help support bone health, prevent memory loss, and help prevent age-related eye problems
• Berries are high in antioxidants that protect against free radicals and slow the aging process
• Colorful fruits and vegetables are high in antioxidants and beta-carotene which has antioxidant and anticancer properties
• Cruciferous vegetables like broccoli and cauliflower help prevent cancer and memory loss
• Practice moderation• Detoxify and cleanse regularly• Manage stress• Exercise regularly• Practice good hygiene• Get regular checkups• Avoid smoking and toxin exposure• Establish healthy sleep habits
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• Stress may be one of the main contributors to health problems• Stress is unavoidable, therefore, stress management is key• High levels of stress are physically demanding on the body,
especially the digestive system• High levels of stress also contribute to nutrient deficiencies and
hormone imbalances• Unhealthy habits like smoking and alcohol use may enhance the
effects of stress
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• Asparagus contains the mood stabilizer, folic acid• Citrus and berries are high in the antioxidant Vitamin C• Almonds are high in the antioxidant Vitamin E• Whole grains like oatmeal aid in serotonin production• Dark chocolate contains flavonoids, which have relaxing properties• Walnuts contain Omega-3s which increase serotonin, decrease
cortisol, and decrease blood pressure• Sunflower seeds contain folate which helps produce dopamine• Leafy greens contain magnesium which aids in the body’s stress
• Deficiencies are common during times of stress so a multivitamin is recommended
• Folic acid, zinc, iron, Vitamin C, and B Vitamins are mood stabilizers that support adrenal function
• Magnesium helps the body relax and may help with anxiety• Calcium and potassium regulate heartbeat and help the body relax• Antioxidants provide protection against the effects of stress
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• Valerian root has tranquilizing properties to help with sleep• Catnip leaf has calming effects • Gotu kola leaf may be used for mental stress• Licorice root is a soothing anti-inflammatory that may be beneficial
during stress • Melatonin has relaxing properties and may help with sleep• Kava kava has relaxing properties and may help with anxiety
• Passionflower is used for nervous tension, sleep disorders, and anxiety
• Lemon balm may be used to reduce stress and anxiety• Chamomile has relaxing effects• Essential oils such as lavender, frankincense, rose, and vanilla have
• Your skin is the body’s largest organ• How healthy it is can often reflect how healthy the body is• Deficiencies and other health conditions often result in a skin
condition• A poor diet and lifestyle choices such as smoking and sun exposure
may have negative effects on skin health
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• A balanced diet of whole foods and fresh produce is recommended• Nutrient deficiencies may contribute to many different skin
conditions• Drinking water is important for skin health• Avoid foods that trigger food allergies or intolerances• Avoid diets high in unhealthy fats, refined sugars, and toxins
• Tomatoes are high in lycopene which protects from the sun• Legumes are high in fiber which helps the body detox • Whole grains contain fiber and selenium which supports healthy skin
cells• Green tea has anti-inflammatory properties which helps protect cell
membranes• Leafy greens contain folate which helps the skin cells renew
themselves
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• B vitamins are important in preventing dry, itchy skin• Coenzyme Q10 helps protect and restore skin cells • Gamma-linolenic acid (GLA) helps with conditions like eczema
• Witch hazel may reduce inflammation and tighten skin• Chamomile may help smooth wrinkles• Lavender may help with healing, inflammation, and keeping the skin
firm• Aloe vera has anti-inflammatory, healing, and cooling properties• Licorice root may help skin tone and elasticity• Comfrey may help to strengthen skin tissue• Neem may help to tighten skin and has antibacterial properties
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• There are many different approaches to weight loss• Some are healthier than others• Weight loss should be a gradual and steady process• A good weight loss program should combine diet, exercise, and
• Nutrient support is important during weight loss• A balanced diet of whole foods is recommended• Following a plant-based diet is also recommended• Healthy eating patterns and portion control are key• Avoid unhealthy fats, refined sugars, and processed foods• Drink plenty of water
• Garlic may help with detoxification and lowering blood lipids• Parsley leaf has diuretic properties• Juniper berry has diuretic properties and may aid in detox• Chickweed herb and peppermint leaf tea may help reduce appetite• Plantain may lower fat absorption, triglycerides, and cholesterol, and
satisfy appetite• Cinnamon may help increase fat metabolism and stabilize blood
• Whole grains and beans contain complex carbohydrates which provide the body with sustainable energy
• Nuts and oils contain healthy fats that provide energy• Seeds contain healthy fats and magnesium which provide energy• Leafy greens are high in chlorophyll and B Vitamins which provide
• Berries contain antioxidants which protect against free radicals that cause fatigue
• Dark chocolate contains polyphenols which help battle fatigue• Water keeps the body hydrated which helps reduce fatigue• Fresh fruit contains simple carbohydrates which provide the body
with a quick and healthy boost of energy
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• A multivitamin is recommended to prevent deficiencies• B-complex Vitamins help reduce stress and increase energy• Potassium and magnesium are usually low in people who suffer
from fatigue• Iron helps provide the body with oxygen and helps with energy
production• Essential fatty acids aid in energy production
• A multivitamin is recommended to prevent deficiencies• Vitamin E may increase female fertility and vitality• Zinc increases male fertility and vitality• Folic acid may help with sperm production and ovarian function• Selenium and manganese may increase sex drive• L-Arginine may improve blood flow to the penis
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• There are many factors that affect athletic performance• Being an intense athlete has many physical demands on the body• It’s important to follow a good diet and supplement routine to support
these demands• Needs vary depending on the goal and current schedule of the
athlete• It is important to find a proper balance of nutrition, workouts,
• Ginseng may increase endurance• Comfrey may be used to treat musculoskeletal injuries• Cayenne may be stimulating and help increase energy• Eleuthro increases oxygenation of cells and tissue to boost
endurance• Dang gui may help tone and strengthen the body and enhance the
• Regular stretching• Proper training and coaching, if needed• Balanced schedule• Healthy sleep patterns• Stress management• Acupuncture and massage• Avoiding or limiting toxin exposure• Detoxing and cleansing
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• Healing from surgery depends on pre- and post-surgery care• There are many factors that affect this process• Planning a good pre- and post-surgery program is important• Always follow doctors orders
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• Plant-based proteins provide amino acids that help wounds heal faster
• Pumpkin seeds are high in zinc which promote healing• Berries are high in antioxidants which fight off free radicals• Citrus contains Vitamin C which promotes healing• Green vegetables are high in healing nutrients and iron to replenish
• Iron helps to form new blood cells• Probiotics promote healthy digestion and replace bacteria lost with
antibiotics• Vitamin K may help with blood clotting• Zinc enhances immune system and promotes faster wound healing• Enzymes such as bromelain have anti-inflammatory properties
• Herbs taken before surgery may interfere with medications and procedure
• Goldenseal may help prevent infections• Gotu kola may help with the healing of wounds and scars• Silica may help to promote tissue healing• Chlorella contains Chlorella Growth Factor (CGF) which may help
speed up wound healing and increase cell, muscle, and bone growth
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• Proper rest• Avoid stress• Avoid toxins• Pre- and post-surgery detoxing and cleansing• Acupuncture may help speed up recovery• Having patience• Having support