Simple Tips to Care for your body

I NEITHER ENDORSE NOR OBJECT TO THE VIEWS EXPRESSED IN THIS BLOG. THEY ARE SIMPLY COLLECTED AT ONE PLACE

Disclaimer : All the postings of mine in this Blog are only my  collection. MY ALL EFFORT IS COPY PASTE ONLY. Most of them are received in my email inbox, Some are downloaded from internet posted by some one else. I am just saving some time of readers to get them readily available. So none of these are my own creation. I believe I am not violating any copy rights law or taking any illegal action am not supposed to do.If anything is objectionable, please notify so that they can be removed.
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1.Some important Tips   

2. Some more tips  

3. A precaution: Cosmetic chemicals in Fast food 

4.Some food for thought for mental health

 

 

Care for your body

I NEITHER ENDORSE NOR OBJECT TO THE VIEWS EXPRESSED IN THIS BLOG. THEY ARE SIMPLY COLLECTED AT ONE PLACE

Disclaimer : All the postings of mine in this Blog are only my  collection. MY ALL EFFORT IS COPY PASTE ONLY. Most of them are received in my email inbox, Some are downloaded from internet posted by some one else. I am just saving some time of readers to get them readily available. So none of these are my own creation. I believe I am not violating any copy rights law or taking any illegal action am not supposed to do.If anything is objectinable, please notify so that they can be removed.
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1 Amazing facts about Eyes        

2. Remove dark Eye circles      

3. Care for your Heart while you sleep   

4.Do not cross your legs   

5.Best natural deodorant

   

Go for Bananas and also other fruits

This blog has been viewed by more than 200 visitors. I thank all of them.
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I NEITHER ENDORSE NOR OBJECT TO THE VIEWS EXPRESSED IN THIS BLOG. THEY ARE SIMPLY COLLECTED AT ONE PLACE

Disclaimer : All the postings of mine in this Blog are only my collection. MY ALL EFFORT IS COPY PASTE ONLY. Most of them are received in my email inbox, Some are downloaded from internet posted by some one else. I am just saving some time of readers to get them readily available. So none of these are my own creation. I believe I am not violating any copy rights law or taking any illegal action that am not supposed to do.If anything is objectinable, please notify so that they can be removed.
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Go for Bananas and also other fruits. ............................. If you are dibetic, proceed with caution.

1. General benefits of Banana

2. How Bananas benefit different organs.

3. How Bananas help fight Cancer

4. Use Banana peel to whiten teeth

5. Other Fruits are also useful to fight Cancer

6. Benefits from Red fruits

Do not turn on A/C immediately as soon as you enter the car!

I NEITHER ENDORSE NOR OBJECT TO THE VIEWS EXPRESSED IN THIS BLOG. THEY ARE SIMPLY COLLECTED AT ONE PLACE


This advice is specifically applicable to cars parked in hot sun and are heated up. Even from the point of view of letting out the hot air inside to its surrounding atmosphere, it is advisable to open all doors and wait for a few seconds of natural ventilation before entering the car.
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Do not turn on A/C immediately as soon as you enter the car!

Please open the windows after you enter your car and do not turn ON the air-conditioning immediately. According to a research done, the car dashboard, sofa, air freshener emits Benzene, a Cancer causing toxin (carcinogen- take note of the heated plastic smell in your car). In addition to causing cancer, it poisons your bones, causes anemia, and reduces white blood cells. Prolonged exposure will cause Leukemia, increasing the risk of cancer may also cause miscarriage.

Acceptable Benzene level indoors is 50 mg per sq. ft. A car parked indoors with the windows closed will contain 400-800 mg of Benzene. If parked outdoors under the sun at a temperature above 60 degrees F, the Benzene level goes up to 2000-4000 mg, 40 times the acceptable level... & the people inside the car will inevitably inhale an excess amount of the toxins.
 

It is recommended that you open the windows and door to give time for the interior to air out before you enter. Benzene is a toxin that affects your kidney and liver, and is very difficult for your body to expel this toxic stuff.



 

Oh my GOD! I am so scaaaaaaaaaared !!!!!!!!!!

All the scares given below, which were spread through e-mails, are not related to Health, but a majority of them are. Hence, they can have a place in this Blog.


    As we progress into 2013, I want to thank you all for your educational e-mails over the past year.

    I am so scaaaaaaaaaared now and have little chance of recovery.

    I can no longer open a bathroom door without using a paper towel, nor let the waitress put lemon slices in my ice water without worrying about the bacteria on the lemon peel.

    I can't sit down on a hotel bedspread because I can only imagine what has happened on it since it was last washed.

    I have trouble shaking hands with someone who has been driving because the number one pastime while driving alone is picking one's nose.

    Eating a little snack sends me on a guilt trip because I can only imagine how many gallons of trans fats I have consumed over the years.

    I can't touch any woman's handbag for fear she has placed it on the floor of a public toilet.

    I must send my special thanks for the email about rat poo in the glue on envelopes because I now have to use a wet sponge with every envelope that needs sealing.

    ALSO, now I have to scrub the top of every can I open for the same reason.

    I can't have a drink in a bar because I fear I'll wake up in a bathtub full of ice with my kidneys gone.

    I can't eat at KFC because their chickens are actually horrible mutant freaks with no eyes, feet or feathers.

    I can't use cancer-causing deodorants even though I smell like a water buffalo on a hot day.

    Thanks to you I have learned that my prayers only get answered if I forward an e-mail to seven of my friends and make a wish within five minutes.

    Because of your concern , I no longer drink Coca Cola because it can remove toilet stains.

    I no longer buy fuel without taking someone along to watch the car, so a serial killer doesn't crawl in my back seat when I'm filling up.

    I no longer use Cling Wrap in the microwave because it causes seven different types of cancer.

    And thanks for letting me know I can't boil a cup of water in the microwave anymore because it will blow up in my face, disfiguring me for life.

    I no longer go to the cinema because I could be pricked with a needle infected with AIDS when I sit down.

    I no longer go to shopping centers because someone will drug me with a perfume sample and rob me..

    And I no longer answer the phone because someone will ask me to dial a number for which I will get a huge phone bill with calls to Jamaica , Uganda , Singapore and Uzbekistan ..

    Thanks to you I can't use anyone's toilet but mine because a big black snake could be lurking under the seat and cause me instant death when it bites my butt.

    And thanks to your great advice I can't ever pick up a dime coin dropped in the car park because it was probably placed there by a sex molester waiting to grab me as I bend over.

    I can't do any gardening because I'm afraid I'll get bitten by the Violin Spider and my hand will fall off.


    Oh, and by the way...

    A German scientist from Argentina , after a lengthy study, has discovered that people with insufficient brain activity read their e-mails with their hand on the mouse

    Don't bother taking it off now, it's too late.

    P. S. I now keep my toothbrush in the living room, because I was told by e-mail that the mucky water sprays over 6 ft. out of the toilet when flushed..

    NOW, HEH HEH, YOU HAVE YOURSELF A VERY GOOD DAY...

Increased Risk of Fall Accident Begins at Age 40

I NEITHER ENDORSE NOR OBJECT TO THE VIEWS EXPRESSED IN THIS BLOG. THEY ARE SIMPLY COLLECTED AT ONE PLACE
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 Disclaimer : All the postings in this blog are only my collection. MY ALL EFFORT IS COPY PASTE ONLY. Most of them are received in my email inbox. Some are downloaded from internet posted by some one else. I am just saving some time of my readers by making them readily available. So none of these are my own creation. I believe I am not violating any copy rights law or doing any illegal action am not supposed to do.If anything is objectionable, please notify so that they can be removed.
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The risk of falling increases at advanced age and the severity of the consequences also increases much more.

Increased Risk of Fall Accident Begins at Age 40

by: Junji Takano

One of the main health concerns of elderly people is falling, which is often related to poor balance. In fact, many studies show that people begin to have balance problems starting at the age of 40 years.
The older you get, the weaker your physical body and sensory abilities will be, which are all factors in having poor balance.

In Japan, more than 7,000 people a year die from falling accidents, which already exceeds the number of traffic accidents.
In this article, we'll examine in more details the cause of falling and why you lose balance as you age.

## Test Your Balance by Standing on One Leg

You can determine how good your balance is by measuring the length of time that you can stand on one leg.

The following table shows the average balance time by age group in a study conducted at a Japanese health institute.
Average time with eyes open
20-39 years old: 110 seconds  40-49: 64 seconds    50-59: 36 seconds    60-69: 25 seconds
Average time with eyes closed
20-39 years old: 12 seconds   40-49: 7 seconds   50-59: 5 seconds   60-69: less than 3 seconds
If your balance time is below average, then you'll have higher risk of falls, or slipping and tripping accidents.
In the above study, women tend to lose their balance more than men but only by a small margin (1-2%). From this study, it is also evident that there's a sudden significant decrease in the ability to maintain balance among middle-aged people (40 years and above).
Please take note that the numbers stated above are only average. There are people who were able to maintain balance much longer, and there are also those who were only able to maintain their balance at much shorter time regardless of age and gender. The reason why they vary is explained further below.

## The Soles of Your Feet Have Sensors

The skins all throughout your body have significant amount of tiny pressure sensors or mechanoreceptors. Some areas have few pressure sensors, while other areas have thousands, like on the soles of your feet.
The pressure sensors on the foot soles provide information to your brain to help balance your body. As you get older, the sensors will get weaker and your foot sole lose sensitivity. But there are also other factors that can lead to weaker pressure sensors.

## Poor Blood Circulation Can Disrupt the Pressure Sensors

In our study, people are almost twice as likely to be in a fall accident caused by poor blood circulation.
This can be simulated by soaking your feet into ice cold water for about 3 minutes. Because of the cold temperature, the pressure sensors on the foot sole begin to lose sensitivity.

## Pay Attention to Your Forward-Moving Foot

If your forward-moving foot hit something, your body will be off-balance causing you to fall or trip.
Well, it's a matter of common sense to always have your eyes on path and watch where you are going. Remember the old adages - "Prevention is better than cure", "An ounce of prevention is worth a pound of cure", "Look before you leap", etc.?
But that's not the only problem. Here are the other two major reasons why you stumble while walking.
1. Your forward-moving foot is pointed down.
If your foot is pointed down while making a step, then you are more prone to falling. To avoid this, your forefoot or toes should be flexed upwards as shown on the image below.
2. You walk like a pendulum.
The height of your step can greatly increase your risk of falling. To prevent this, your forward-moving foot must be higher off the ground (at least 5 cm) while the knee is raised high as shown on the image below.
Actually, all the mechanoreceptors located throughout your body as well as the soles of your feet are sending information to the brain that include muscle contractions and joint angles.
When this information is not transmitted well to your brain, which happens as you get older, then the movement will get weak or ineffective making it hard for you to maintain your foot higher off the ground.

## How to Prevent Yourself from a Fall, Trip, or Slip

1. Keep Your House Clean

There are a lot of things in your house that can contribute to clutters that can cause you to trip or fall. Always make sure to put away or store properly all personal belongings and other unnecessary things even if it is only a newspaper, remote control, and laundries scattered on the floor or carpet.

2. Stretch Your Feet and Ankles 

You might think that your feet do not need exercise or stretching compared to other parts of your body, but in reality, feet stretching exercise can really help your feet maintain balance.

3. Keep Your House Warm and Ensure Adequate Lighting

Cold muscles and pressure sensors work less well and are less responsive to signals. A decreased temperature will also cause your muscles to have less strength and less flexible, which can lead to accidents.
Always try to keep your house warm or wear proper clothes and footwear, especially during winter. Since most falls occur indoors, make sure your house has adequate lighting.

Enjoy your Life to the fullest ... especially when old

Some nice tips. I may not agree with all of them, but they are generally good!

Enjoy your Life to the fullest

Many people feel unhappy, health-wise and security-wise, after 60 years of age, owing to the diminishing importance given to them and their opinions. But, it need not be so, if only we understand the basic principles of life and follow them scrupulously. Here are ten mantras to age gracefully and make life after retirement pleasant.

1. Never say ‘I am aged' : There are three ages, chronological, biological, and psychological. The first is calculated based on our date of birth; the second is determined by the health conditions; the third is how old we feel we are. While we don't have control over the first, we can take care of our health with good diet, exercise and a cheerful attitude. A positive attitude and optimistic thinking can reverse the third age.

2. Health is wealth: If you really love your kith and kin, taking care of your health should be your priority. Thus, you will not be a burden to them. Have an annual health check-up and take the prescribed medicines regularly. Do take health insurance coverage.

3. Money is important: Money is essential for meeting the basic necessities of life, keeping good health and earning family respect and security. Don't spend beyond your means even for your children. You have lived for them all through and it is time you enjoyed a harmonious life with your spouse. If your children are grateful and they take care of you, you are blessed. But, never take it for granted.

4. Relaxation and recreation: The most relaxing and recreating forces are a healthy religious attitude, good sleep, music and laughter. Have faith in God, learn to sleep well, love good music and see the funny side of life.

5. Time is precious: It is almost like holding a horses' reins. When they are in your hands, you can control them. Imagine that everyday you are born again. Yesterday is a cancelled cheque. Tomorrow is a promissory note. Today is ready cash - use it profitably. Live this moment; live it fully, now, in the present time.

6. Change is the only permanent thing: We should accept change - it is inevitable. The only way to make sense out of change is to join in the dance. Change has brought about many pleasant things. We should be happy that our children are blessed.

7. Enlightened selfishness: All of us are basically selfish. Whatever we do, we expect something in return. We should definitely be grateful to those who stood by us. But, our focus should be on the internal satisfaction and the happiness we derive by doing good for others, without expecting anything in return. Perform a random act of kindness daily.

8. Forget and forgive: Don't be bothered too much about others' mistakes. We are not spiritual enough to show our other cheek when we are slapped in one. But for the sake of our own health and happiness, let us forgive and forget them. Otherwise, we will be only increasing our blood pressure.

9. Everything has a purpose: Take life as it comes. Accept yourself as you are and also accept others for what they are. Everybody is unique and is right in his own way.

10. Overcome the fear of death: We all know that one day we have to leave this world. Still we are afraid of death. We think that our spouse and children will be unable to withstand our loss. But the truth is no one is going to die for you; they may be depressed for some time. Time heals everything and they will go on.
 

Brain Boosting Activities

 I NEITHER ENDORSE NOR OBJECT TO THE VIEWS EXPRESSED IN THIS BLOG. THEY ARE SIMPLY COLLECTED AT ONE PLACE
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If you don't keep your mind active, studies show that your brain loses some of its functionality as you age, which causes memory loss, brain fog, and even Alzheimers.
A well-stimulated brain also elevates your mood, which helps you feel better on the inside.
Here are 15 brain boosting activities:

1. Play games that challenge and stimulate your mind. These include:
* Picture Puzzles
* Strategy Games
* Crossword Puzzles
* Card Games
* Deduction Games (such as Clue)
* Visualization Puzzles
* Optical Illusions

2. Reading stimulates the brain as it activates your imagination. Reading also helps with memory retention and problem solving, especially if youre reading a mystery. Also, self-help books stimulate your brain by helping you to think for yourself, as well as find solutions in your mind..


3. Exercising helps circulate blood that carries oxygen to your brain. Over the long-term, exercise is proven to increase brainpower and even create new neurons.

4. Stimulate your brain with meditation.. Meditation has been shown to increase your IQ, relieve stress, and promote a higher level of brain functioning. Meditation also stimulates the prefrontal cortex of the brain, the area of the brain responsible for advanced thinking, ability and performance.

5. Deep breathing helps deliver oxygen to your brain. Oxygen helps you be more alert and awake. As little as 10 to 15 minutes of deep breathing daily can increase brain functionality.

6. Taking fish oil supplements is literally like membrane material for the brain.. The two primary components in fish oil, DHA and EPA, strengthen the emotional center of the brain and boost focus.

7. Studies have proven that listening to music strengthens the right hemisphere of the brain and actually changes the structure of it. Also, people who listen to music are shown to be more emotionally intelligent than those who dont.

8. Writing improves memory and thought expression. Writing articles, blogs, or journal entries stimulates thought processes, which also enhances brain function.

9. Sleep clears out brain clutter and reduces brain fog. When you dont get enough sleep at night, your memory and normal brain function suffers.

10. Painting is shown to be an effective brain booster in that it sparks the creativity within you. Even if youve never tried painting before, give it a shot. Youll find that you feel more creative and may actually enjoy it.

11. Starting the day out with a good breakfast has been proven to supply energy to the brain and body for the whole day. When you skip breakfast, youre missing out on a powerful edge, both physically and mentally.

12. Walking allows you to clear your mind and thoughts. Not only is it good exercise for your body, walking your brain a chance to wander freely, clearing it of any troublesome thoughts.


13. Drink a serving of pure fruit juice.. Fruit juice contains nutrients that revitalize and refresh the brain. Juices to drink are pomegranate, blueberry, and cranberry as they deliver more focus and energy.

14. Students who drink some caffeine before an exam typically have higher scores than those who dont. This is because caffeine stimulates activity in the brain, which produces better focus and thinking ability. Dont overdo it though!

15. Draw a picture.. Like painting, drawing stimulates the creative side of your brain. So get out some colored pencils and start boosting your brainpower.

To get the most out of these brain boosting activities, mix them up and do a variety of them at different times. Just choosing one wont boost your brainpower, however, combining and alternating them will give your brain the added boost you need now and in the long run.

ALL ABOUT VITAMINS, MINERALS AND SUPPLEMENTS

I NEITHER ENDORSE NOR OBJECT TO THE VIEWS EXPRESSED IN THIS BLOG. THEY ARE SIMPLY COLLECTED AT ONE PLACE


Some of the terminology describing certain plants is typically American. I do not know whether they are available in India under some other name.
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ALL ABOUT VITAMINS, MINERALS AND SUPPLEMENTS

 In general the way to get crucial vitamins and minerals is  through  healthy foods, so for a completely well-nourished person, supplements  may be a  waste of money. But for people over age 50, even the best diet may not  provide enough of some important nutrients.

Use this information to  explore details about the Vitamins,  Minerals and Supplements that are most  important and specially as you grow older for people over 50.
Supplements  may cause side effects. If you have certain diseases,  such as cancer or  diabetes, your body may have special nutritional needs.
Be sure  to talk to your  doctor about the vitamins and supplements you  take.
            ____________________________________

  Vitamins

            1.1 Vitamin A
            1.2 Vitamin B1  (thiamin)
            1.3 Vitamin B2 (riboflavin)
            1.4  Vitamin B3 (niacin)
            1.5 Vitamin B6 (pyridoxine)
            1.6 Vitamin B12
            1.7  Vitamin C
            1.8 Vitamin D
            1.9 Vitamin  E
            1.10 Folic acid
            1.11 Vitamin K

[2] MINERALS

            2.1 Calcium
            2.2 Chromium
            2.3 IODINE
            2.4 IRON
            2.5 Magnesium
            2.6 Potassium
            2.7 Selenium
            2.8 Zinc
           

[3] Supplements

            3.1 Omega-3 fatty acids
            3.2 Echinacea
            3.3 Ginkgo
            3.4 Ginseng

            ____________________________________

            [1] Vitamins  

            Vitamin A

            How much?        Men: 900 mcg     Women: 700 mcg
            Why you need it:   Promotes good vision; helps keep immune system healthy.
            Good to  know:  In supplements, look for vitamin A as beta carotene, not as  retinol  or  retinoic acid, which increases the risk of bone  fracture.
            Food sources: Dairy products, fish, darkly colored  fruits and vegetables.
            ____________________________________

            Vitamin B1 (thiamin)

            How much?   Men: 1.2 mg   Women: 1.1 mg
            Why you need it:    Necessary for healthy nerve and brain cells; helps convert food to   energy.
            Good to know:  Antacids and some diuretics may lower  thiamin levels by decreasing absorption and increasing urinary  secretion.
            Food sources:  Liver, whole grains, enriched breads and  cereals.
            ____________________________________

            Vitamin B2 (riboflavin)

            How much?    Men: 1.3 mg   Women: 1.1 mg
            Why you need it:   Important for red blood cell production; helps convert food to  energy.
            Good to know:  Older men and women may be especially  susceptible to riboflavin  deficiency, which can cause cracking or sores at the  corners of the  mouth, skin  irritation or weakness.
            Food sources:   milk, eggs, fortified bread products and cereals.
            ____________________________________

            Vitamin B3 (niacin)

            How much?     Men: 16 mg   Women: 14 mg
            Why you need it:  Necessary  for proper functioning of the digestive system, skin and   nerves;
            helps convert  food to energy.
            Good to know:   Can cause skin flushing; may be  prescribed to treat high  cholesterol but  should be used only under a doctor's  care because of potentially             severe side  effects.
            Food  sources:   Meat, fish, poultry, eggs.
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            Vitamin B6 (pyridoxine)  

            How much?     Men: 1.7 mg   Women: 1.5 mg
            Why you need it: Aids  in the formation of red blood cells;  strengthens the  immune system.
            Good  to know: Too high doses of supplements may cause nerve damage,  numbness and  trouble walking.
            Food sources: Beans, nuts, eggs, whole  grains.
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            Vitamin B12

            How much?  Men and women: 2.4 mcg
            Why you need it: Essential for  keeping nerves and red blood cells healthy.
            Good to know: As many  as a third of people over 50 do not absorb enough B12 from diet alone;  inadequate absorption may lead to neurological  and  balance  problems.
            Food sources: Fish, shellfish, meat, dairy products.  
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            Vitamin C

            How much?   Men: 90 mg   Women: 75 mg  (Smokers should add an extra 35  mg)
            Why you need it: Important for wound healing; boosts  immune system; required for  growth and  repair of tissues in all parts of  body.
            Good to know:  No studies confirm vitamin C prevents colds  although it may shorten  the  length of a cold; excessive amounts may lead to  upset stomach and         diarrhea.
            Food sources:  Citrus fruits, tomatoes,  kiwi, strawberries.
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            Vitamin D

            How much?  Ages 51-70: 400 IU (10 mcg)  Age 71+: 600 IU (15 mcg)
            Why  you need it: Helps the body absorb calcium; may protect against  heart   disease, cancer, diabetes and several autoimmune diseases.
            Good to know: The current recommendation is under review and may  soon increase  substantially.
            Food sources: Sun  exposure provides the body's main supply of vitamin D;  fatty fish, fortified  milk and juices also contribute.
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            Vitamin E

            How much? Men and women: 15 mg
            Why you need it: Helps protect  cells from damage; may reduce the risk of developing  cancer,  heart disease and  other chronic diseases, but further research is       needed.
            Good to know:  If you take a blood thinner, talk to your doctor before taking  supplements;  vitamin E increases bleeding risk.
            Food sources:  Vegetable oils,  nuts, fruits, vegetables.
            ____________________________________

            Folic acid

            How much?  Men and women:  400 mcg
            Why you need it:   This B vitamin helps form red blood cells and produce  DNA.
            Good to know: High levels may mask vitamin B12  deficiency, especially in older  adults. Recent research, suggests that for  women, folic acid along with             vitamins B6  and B12 may reduce the risk of  developing age-related macular  degeneration.
            Food sources:    Enriched cereals, whole-grain breads, dark, leafy  vegetables.
            ____________________________________

            Vitamin K

            How much?  Men: 120 mcg   Women: 90 mcg

            Why you need it:  Helps blood clot properly and helps maintain   strong bones  in older men and  women.
            Good to know: Can dilute the effect of blood thinners, so  talk to  your  doctor if you take Coumadin (warfarin) or other blood  thinners.
            Food sources: Plant oils, green vegetables, cabbage,  cauliflower.
            ____________________________________

            [2] MINERALS

         1.    Calcium

            How much?   Men and women: 1200 mg
            Why you need it: Helps form and  maintain healthy teeth and bones;  needed  for normal heartbeat; helps with blood  clotting.
            Good to know: The body needs vitamin D to help absorb  calcium, so if you  use calcium supplements choose one that contains D. Recent  studies  have  linked calcium pills to increased risk of heart  attack.
            Food sources: Dairy products, green leafy vegetables, bok  choy,  calcium-fortified orange juice.
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            2.   Chromium

            How much?  Men: 30 mcg  Women: 20 mcg
            Why you need it: Helps  maintain normal blood sugar levels.
            Good to know: There has been  interest in treating high glucose levels and  type 2 diabetes with supplemental  chromium, but research to date is inconclusive.
            Food sources: Meat, chicken, broccoli, apples, fish, grape juice.
            ____________________________________

           3.   Iodine

            How much?    Men and women: 150 mcg
            Why you need it:  Necessary for normal thyroid function; prevents goiter, a swelling of  the  thyroid gland.
            Good to know:  Deficiency occurs more often in women than men; when buying salt,  choose one labeled "iodized."
            Food sources: Seafood, iodized salt.
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            4.   Iron

            How much?  Men and women: 8 mg
            Why you need it:  Essential for  healthy red blood cells.
            Good to know: Men and women over 50  generally should not take a mutivitamin  containing  iron unless they have been  diagnosed with iron deficiency.
            Food sources:  Meat, eggs,  fortified bread and grain products.
            ____________________________________

            5.   Magnesium

            How much?  Men: 420 mg   Women: 320 mg
            Why you need it:  Supports  a healthy immune system; helps keep bones strong;  regulates heart  rhythm.
            Good to know: Magnesium-rich foods may help protect against  the  development of type 2 diabetes; may also decrease the risk of high  blood  pressure in            women.
            Food sources: Whole grains, nuts, green  vegetables.
           ____________________________________

           6. Potassium

            How much?  Men and women: 4700 mg
            Why you need it:  Crucial for heart, kidney, muscle, nerve function; important in   controlling blood pressure; works with sodium to maintain the body's   water  balance.
            Good to know:  With age, kidneys become less able to remove potassium from blood,   so  speak with your doctor before taking supplements. A diet rich in             fruits and   vegetables generally provides sufficient potassium.
            Food sources:  Cantaloupe, bananas, yogurt, leafy green vegetables and sweet  potatoes.
            ____________________________________

            7. Selenium

            How much?  Men and women: 55 mcg
            Why you need it:  Helps make  special proteins that play a role in preventing cell  damage.
            Good to  know:  May reduce the risk of certain cancers, including lung, colorectal   and  prostate, although not all studies have found this effect.
            Food  sources:  Red meat, fish, chicken, vegetables.
            ____________________________________

            8.  Zinc

            How much?  Men: 11 mg   Women: 8 mg
            Why you need it:   Aids in  wound healing; keeps sense of smell and taste sharp.
            Good to know: Many people take zinc to ease the miseries of a common cold, but  its effect is controversial; some studies suggest zinc can speed  recovery,  others  conclude it doesn't work. Some studies show that taking a  combination of  antioxidants and zinc reduces the risk of advanced _age-related  macular        degeneration.
            Food sources:  Fortified cereals, red meat, eggs,  seafood.
            ____________________________________

            [3] SUPPLEMENTS

           1.  Omega-3 fatty acids

            What does it do:  Important for blood clotting, cell division, relaxation and  contraction of  muscles.
            Good to know:  The omega-3 fatty acids  plentiful in fatty fish and fish oil  supplements  have built a powerful  reputation for reducing the risk of a second         heart   attack. Studies on fish oil  and memory have had mixed results. May interact with blood  thinners.
            ____________________________________

            2. Echinacea

            What does it do: This native American plant may reduce the duration of a cold.
            Good  to know:   Study results are mixed about whether it can prevent colds and  other  infections.
            ____________________________________

            3. Ginkgo

            What does it do:  Derived from the oldest living tree species, ginkgo extract improves  walking in people with certain circulatory problems that affect the  legs.
            Good to know: Research on ginkgo's effect on Alzheimer's and  memory loss has been  disappointing. Ginkgo can increase bleeding risk, so talk  to your  doctor if you  take blood thinners or have surgery  scheduled.
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            4.  Ginseng

            What does it do:  The root of this plant appears to benefit people with heart  disorders. It  may also lower blood glucose levels in people with type 2  diabetes.
            Good to know:  People with diabetes should use caution  with ginseng, especially if  they are taking medication to lower blood  glucose.