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Articles
Are Any Supplements Worth the Cost?
Patients frequently ask me about using supplements, including Multivitamins, glucosamine, omega-3 fatty acids, selenium, zinc, etc. When you go to the store you see rows and rows of pill bottles with labels that advertise quick easy results from popping a pill. They promise, "Our pill takes away the unhealthy fat and you can still enjoy all of your favorite (unhealthy) food!" Or they scream, "No more pain in just a few days!" How can you know what is effective, and what is expensive trash?
I want you to know why some make such crazy claims, what is really good for you and when you should seriously consider adding supplements to lifestyle changes to reach your health goals.
The FDA does not have stringent scientific requirements for supplements as they do for prescription drugs, since many of the supplements contain naturally occurring substances, are not man or laboratory made and they cannot be patented. Most have a long history of use and are is known to be safe, even if they may not be "proven". Some things you can look for in your own research include how much filler is in the product. These may be added sugars, juices, or unrelated compounds listed as ingredients on the bottle. Please, be wary of any supplement that you must purchase every month or sign up for a monthly supply. The good products are not hard to find and they do not need to drain the bank.
Going to a nutritional store and asking the part-time associate about what type of calcium to take is like asking my 9 year old daughter how to change the oil in your car. Since you are reading my article, you already know someone who has more training and better information than a store clerk. If you are hoping for a miracle cure, we should talk it over before you spend your money.
Understand that many supplements do not have a rapid noticeable effect. Many take a few weeks of consistent use until you could notice a benefit. But beware, more is not usually better. Do not take mega-doses of anything without guidance from a professional that can assess your personal situation and help you avoid any of the risks that common supplements have for some, even if only a few people who have allergies or sensitivities.
There are some supplements that you can find at local stores at good prices that will help support your healthy goals. Nearly everyone can benefit from a general multi-vitamin that is moderate in doses. Women commonly benefit from additional mounts of calcium, magnesium and iron that are adjusted for age and health. Men often need extra zinc, selenium and saw palmetto. Both men and women can get health benefits from adding aloe vera, glucosamine/chondroitin and insoluble fiber at certain times and situations. For instance, those with joint pain can benefit using bromelain, which is a pineapple derivative that is a natural anti-inflammatory. Adding certain good fats have shown to be helpful for heart health, such as omega-3 and omega-6 fatty acids, flax seed and cod liver oil. There are many things that can help you, but we can be sure abiut what is best for you with a quick consultation.
So where do you go to buy supplements? How do you know what brands to trust? First, do your own research on price, as well as satisfy your questions about value. Second, find out about consumer reviews to make sure that you are getting a reliable quality, or read the labels of products to compare the "active" and "inactive" ingredients. If all things are equal, then you can feel confident to buy on lowest price.
Most importantly, supplements are going to assist your lifestyle changes, whether the goal is weight loss or eliminating pain. There are many supplements that are well worth their price. They are going to help you, but they are not, and there is not, a "miracle cure".
At every turn during the holidays, there are traps to ensare the unwary dieter. Holiday office parties, family get-togethers, community functions, any of these can put you in a serious rut when it comes to dieting. Foods that are high in sugar, fat, cholesterol, or sodium are always present. They taste good and provide enjoyment, but can nullify any weight loss many of you have worked hard to lose.
The pleasure of eating is a strong force that can override any cues our body may send to stop eating. How many of us have been in this scenario? Wondering (after, of course) whether that second piece of cake or that second helping of mashed potatoes or getting the supersize steak was really such a good idea. Not being able to move after a meal, needing to take a nap, or having to loosen a notch in the belt are definite signs we have had a bit too much. How often do we remember those feelings when we are in the same situation again? The problem is we don't and we cannot rely on that to keep us on the right diet track.
There is hope however. Knowing exactly how much of the food we need nutritionally is a good start. Planning your attack before going to a party gives you help to sidestep the calorie landmines. Know the composition of the foods you consume. Know what is full of simple carbs, excessive fats and oils. Know what is a good balance of the protein, fat and carbohydrates. Knowing food composition gives us some influence on how our body will respond to what we swallow. Our body provides signals to tell us to stop, to feel full. One signal in particular, cholecsystokinen (CCK), is secreted after 10 minutes of eating a meal, signaling the brain that we are "full" or satiated. This hormone can remain present for up to 5 hours and therefore give that full feeling throughout. To activate this hormone, a certain volume of fats, proteins, or fiber has to be present in the food you eat. Carb-only meals will not trigger CCK secretion, so in order to get the full feeling, you have to eat a high volume to stretch the stomach. So if we have 10 minutes before CCK is secreted, we can plan how to eat that meal. We can choose to eat a dinner plate (12") worth of food and eat quickly, or we eat from a 6" plate slowly over the ten minutes. You can achieve the same full feeling from eating only half the food. Taking the time to socialize, drinking water, placing the silverware down between bites can all halpe slow down the amount of food we eat and allow the body to catch up to what we are doing. One tip to remember is you still have to eat enough food to fill nutritional needs for the meal and trigger the hormones. Otherwise you will never fully achieve the full feeling and remain hungry.
Although the holidays can provide a significant challenge to the dieter, it is possible to stay on your goal. Listen to what your body is telling you. When you feel full, stop eating. Use your body's signals to your advantage but also put yourself in the best possible situation. You can still enjoy your favorite treats in moderation. Should you have any questions regarding this article or if you are interested in learning how much food you need nutritionally per meal, please contact me at 215-670-2225 or via email at petrellichiropractic@msn.com.
Happy Holidays Everyone!
- Dr. Vincent Petrelli
>> To request an appointment, please call us at 215-392-0735 or complete our Online Appointment Form.
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