Journey to Wellness March 2008 T

THEME FOR FEBRUARY: Supplements and Nutrition

One cannot discuss supplements without nutrition. But before I address these two interwoven subjects I must share with you that many of the negative things I believe about the pharmaceutical industry also apply to the supplements industry. And make no mistake about it...supplements are a huge multi-billion dollar industry in and of itself.

We have been bombarded by advertisements - both in the printed media and on television - by propaganda to convince us that we need lots of supplements. Just watch what comes in your mail box almost every day. Physicians have jumped on the bandwagon and most of the alternative health newsletters are really designed to sell you their own particular brand of supplements. And of course they will attempt to convince us that their formula is superior to any other. DON'T YOU BELIEVE IT! In every case they use the slickest advertising gimmick in the business; they attempt to scare you into buying their products. Watch for that gimmick and just smile and toss the advertising pieces in the trash, where they belong.

Remember the wise sayings, "A rose is a rose is a rose...," or "A rose by any other name will smell as sweet...," or something like that!! What they are really attempting to do is move money from your bank account into theirs. Instead learn to resist the advertising, and spend your dollars for fresh, wholesome foods.

I have studied both supplementation and nutrition for a lot more years than the 15-16 years since MS became a factor in my life. And as I have learned more I have revised my supplements recommendations for time to time.

The main change I have made is that I consistently over the years have reduced the number of supplements I take myself and therefore recommend. I hope this issue will help you to understand the what, why and how much of supplement recommendations.

Thanks to all of you who wrote about last month's issue on energy medicine. It seems that most report that they had to read it several times and mull it over before beginning to understand what it is all about. I personally have been learning and practicing these techniques for years, and I am still learning. I suggest you go back to last month's issue from time to time and re-read it. The more you do that, the more it will resonate with you inner self. And remember that it is a lifelong journey and process.

NOTE: Look for the individual archive listings for 2007 and 2008 on the Betty's House main page.

Before you ask, yes, that is a new photo above. At Christmas time I went on a one-week cruise of the Mexican Riviera, and that photo was taken by the ship's photographer. I decided it is time my photo looks closer to my current age!

THANK YOU, THANK YOU, THANK YOU! Again, as I do every month, my thanks and big hugs to all of you who help make this on-line newsletter and Betty's House possible by contributing $15.00 per year. If you find benefit in Journey to Wellness, contributions may be sent to Iams House, 139 Inner Circle, Davis, CA 95618, or by credit card by calling 800-651-3155, or 530-753-5595, or by sending me an e-mail. YOU make the website and this newsletter possible. Without your help both would disappear.

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There is so much controversy surrounding nutrition that one must be either brave or deranged to even tackle this subject...but nonetheless here goes my effort.

First and foremost the very best nutrition comes not from a supplement bottle but rather from fresh, wholesome foods. In today's world that means organic whenever possible. I also believe that a small amount of a vitamin or mineral in food is superior to a much, much greater amount from a supplement. A perfect example is the vitamin C in an orange, vs. the synthetic C in a supplement. Most alternative health physicians believe that we benefit more from 10 mg. of vitamin C in an orange, vs. hundreds of mg. in a supplement.

Before we discuss recommendations, it is important to know that all supplements are not created equal. There are totally natural supplements (usually made from food stuffs), and there are synthetic supplements (usually made from chemical sources), which are of lesser quality. Natural supplements, when available, should always be of superior quality. The inexpensive supplements found in discount chain stores are generally of inferior quality.

Learn to always read supplement labels carefully. Also be aware that -- just like with food labels -- many times the REAL meaning is ambiguous. The word "natural" is thrown around to such an extent that sometimes it seems almost meaningless.

One of my own nutritionist teachers laughs and says that at some level, everything is natural. She gives an example of something like coal tar. It is something that appears quite naturally in nature, but is certainly not fit for our consumption. She says that some companies label everything as "natural." And really when reduced to their lowest common denominator, everything at some level can be said to be "natural." Just be careful how the word is used.

One way of determining quality of some supplements is that sometimes they are recommended as "pharmaceutical quality." These are always synthetic, many times quite expensive, and generally of dubious quality. So remember that cost is not always a determining factor of quality!

I learned a great deal about evaluating supplements from a nutritionist in my area who in desperation trying to find good quality supplements for her disabled child finally opened a totally natural (in the best sense of the word) supplements store. If you can find such a person/store in your area, you too can learn a lot about all supplements. Once you learn the names of quality brands you can always rely on them with confidence.

Several years ago I took a large bag of supplements I had at home to her for evaluation, and it was a big eye opener to learn about each one. I discontinued taking several of them at that time.

As I indicated above, supplements are a huge, very profitable industry. As a matter of fact many supplements are made by the same pharmaceutical houses who make prescription drugs. They are the people for the most part who are always fighting trying to get FDA regulations for their supplements, because that would cut out most of their competitors and quadruple their profits!!

Omega 3 oils - This is an area in which over the years I have changed my recommendations several times. When I first began my research about Omega 3 and MS, everything I read related to a recommendation of flax seed oil for Omega 3. I now know that fish oils are the very best sources of Omega 3. I recommend Norwegian fish oils, enteric coated, because the very best absorption of Omega 3 is after the oil leaves the stomach, and the enteric coating helps it to proceed through the stomach before it is dissolved. The enteric coating also helps to prevent burping of the fish oil.

I have learned through my studies that flax contains a high percentage of Omega 6, which is now considered inflammatory. Omega 6 appears naturally in our standard American diet, and in fact is a major element of foods such as vegetable oils like corn, soy, sunflower, etc., as well as margarine and solid shortenings, which are also bad guys due to the trans fats. Trans fats are oils that have been chemically treated/altered to make them solid at room temperature, and these should always be avoided..

There are two other elements of oils that those of us who have MS need; they are GLA (gamma linolenic acid), as well as linolenic acid. Usually the best source of these ingredients is EPO (Evening Primrose Oil). Now I know that EPO is an Omega 6 oil, but that seems to be over ridden by the GLA and LA. Some kinds of fish oil are fortified with GLA and LA. Currently I take two fish oil capsules per day which contain 600 mg (per 2 capsules) Omega 3 fatty acids, as well as 360 mg EPA (eicosapentaenoic) and 250 mg of DHA (docosahexaenoic acid) all from marine fats. Sometimes I cannot get an Omega 3 marine lipid capsule that contains GLA and LA, in which case I take an Evening Primrose Oil capsule which contains these two ingredients. I try to avoid EPO because it is predominantly Omega 6. The study of recommendations for Omega oils and how they impact MS is continuously evolving, and I don't pretend to have all the answers.

Why we need Omega 3 oils - Myelin, which coats and insulates the spinal chord and nerves, is damaged by MS, thus causing short circuits in our neurological systems. And that myelin is made by the body from an internally produced kind of cholesterol, which it makes from Omega 3. Omega 3 is called "essential" because it not only is essential to the body's processes, but also because we must supply the body with the Omega 3 oils.

Vitamin D - The most important revision in supplement recommendations for MS during the years I have lived with and studied MS, is the addition of therapeutic daily amounts of Vitamin D, the sunshine vitamin. Vitamin D is nature's regulator of the immune system.

First it is very important that one be taking the colecalciferol form, also known as D3. D2 is the synthetic form commonly used to fortify foods, like the D in dairy products. D3 is the natural form - far superior and readily bio-available to the body. Learn to look for the colecalciferol designation on labels.

In recent years we have learned that therapeutic levels of colecalciferol Vitamin D can prevent many so-called immune response disorders, including many kinds of cancer. Dr. Ashton Embry was the first person to begin recommending at least 4000 i.u. Vitamin D/day for MS, as well as supplementation of Vitamin D as a preventive measure for those at high risk of developing MS. Dr. Embry once told me that he personally takes 10,000 i.u. per day as a preventive measure.

Ashton told me that the body of the person working out in the sunshine all day will make about 50,000 i.u. daily. So obviously 4000, which he recommends every person with MS take, is totally safe. Some doctors have hypothesized that since Calcium and Vitamin D are synergistic that 4000/day would cause a dangerously high calcium level, but that has never occurred in clinical trials.

At this point in time all MS experts are recommending therapeutic levels of D3. The same recommendation is being made for all so-called autoimmune (inflammatory) disorders, and especially for many, many kinds of cancers.

One of the recommendations that is important to know for parents who are concerned about passing the familial tendency for MS to their children, is that we should give children from about the age of two 1000 i.u./day, and then after 10-12 years 2000 i.u./day. Then from teenage years on the recommendation is generally 4000 i.u./day to keep those at high risk from developing MS. Dr. Ashton Embry considers multiple sclerosis a Vitamin D deficiency.

Methylcobolamin B-12 - This form of B-12 is the form that directly supports the central nervous system (CNS). While all forms of B-12 are generally considered supportive of the CNS, methylcobolamin is by far the most effective. The daily maintenance recommendation is 5 mg/day.

It is also important to note that methylcobolamin cannot be injected. It must be taken sublingually (dissolved under the tongue). The B-12 form that is injected in the United States is called cyanocobolamin, and is usually the form included in multiples.

One person I know very well has relapsing remitting MS, and last year when she had a serious exacerbation her new, young lady neurologist had her increase her daily methylcobolamin from 5 to 10 mg/day. In addition she gave herself daily injections of cyanocobolamin when the exacerbation was at its most acute. Then when she began to improve they backed off to two injections/week, gradually decreasing the frequency over a six month period until she ceased the injections altogether. She still takes 10 mg daily of the methylcobolamin as a preventive measure.

As a person classified as primary progressive, I take 5 mg/day of methylcobolamin.

There are many other supplements you may wish to take, but these are the only ones I believe that directly relate to MS. As a post-menopause lady I take calcium, Co-Q10, and a mineral complex. Actually the longer I have lived with MS and the more I have learned, the fewer supplements I take.

RECOMMENDED SOURCES: Because It is many times difficult in some places to locate sources for Colecalciferol Vitamin D in 1000 i.u. tablets, as well as 5 mg tablets of Methylcobolamin B-12, here are a couple of Internet sources. I personally use both of them:

Nutrition: We are what we eat. We have all heard that bit of sage advice all our lives. And guess what - it is true! I often look at what young mothers place in their shopping carts at the supermarket, and I wonder what will become of them and their children if they continue to eat and feed their families so unhealthily. Conversely many young mothers today have finally gotten the message and are turning deaf ears to the prepared so-called convenience foods that are of dubious value, but which account for such a large percentage of the food available in our super markets.

We need to emphasize fresh, wholesome fruits and vegetables, together with white meat poultry and seafood. Those are the foundation stones of a healthy daily food plan. At the same time we need to diminish and/or reduce all possible reliance on the convenience foods that line the isles of our super markets. The food industry does respond to the marketplace, and they will stop the ever expanding availability of convenience foods when the public refuses to buy them.

I firmly believe that the health of our society today depends primarily on our lifestyle. The primary ingredient is our diet, followed closely by the way we move/exercise our bodies. This issue of Journey to Wellness emphasizes supplements and nutrition, but please don't forget the importance of deep breathing several times a day, as well as daily stretching exercises. A nutritionist I worked with in San Diego taught me that 90% of physical ailments of our society could be corrected and/or prevent by feeding the body and moving the body. Which means:

Diet and Exercise!
It is such a simple formula. Why do we make it so complicated?

            2 c. spinach
            1 celery rib, cut into small sections
            2 bananas
            1-2 c. water

Place all ingredients in a blender with enough water to make the smoothie liquid enough to drink through a straw if desired, and blend until smooth. Freshly ground flax seed could be added during the blending.

            2-3 c. chopped spinach
            2 apples cored, peeled, and cut into quarters
            1 c. fresh pineapple chunks
            1½ c. water (apple juice could be used here)
            A little fresh grated ginger (optional)

Place all ingredients in a blender with enough water to make the smoothie liquid enough to drink through a straw if desired, and blend until smooth.

I am indebted to Dr. Weil for this delicious and healthy recipe. The contrasting textures of crunchy broccoli and creamy, soft avocado make this quick salad interesting and delicious. It is rich in healthy monounsaturated fat and full of protective phyto chemicals and fiber. You may use the broccoli stems, which, if properly trimmed, are as good to eat as the florets. Cut a slice off the butt end of each large stalk and peel the stalks just below the outer fibrous layer to expose the tender, lighter-colored flesh within. (This is the part of the broccoli used in broccoli slaw.)

            1 pound broccoli
            1 ripe avocado
            2 T extra virgin olive oil
            2 T freshly squeezed lemon juice (or rice vinegar)
            1 T grainy prepared mustard (optional)

Trim and wash the broccoli and cut it into bite-sized pieces. Steam or boil the broccoli in a large pot until it is just crunchy-tender and bright green, then drain it well, and cool.

Peel and pit the avocado, then cut it into small cubes. Fold the avocado into the broccoli.

Whisk the olive oil, lemon juice (or rice vinegar), and mustard together in a small bowl, until well mixed. Toss the broccoli and avocado with the dressing.

I just read an article in a prominent NJ newspaper about a young man with MS who has seen dramatic improvement by using marijuana. The article says that most of his severe symptoms went away, including severe headaches, nausea, and trouble walking. The article says "It [marijuana] is the only treatment that has been seen, in some cases, to fully arrest the symptoms, according to a report by researchers at the University College of London's Institute of Neurology in the July 2002 issue of the journal Brain." The full article is attached. What do you think? Thank you and best wishes, /S/ Kay

How nice to hear from you. I just printed out the article you sent [regarding medical use of marijuana], and read it carefully. There are several things to note:

First, this is a P.R. piece for the Drug Policy Alliance New Jersey (a group pushing for legalization of marijuana for medical uses). It does not come from a medical group of any kind. If even one neurologist had confirmed the subject young man's phenomenal improvement, it would have been VERY meaningful.

Second, although many report significant improvements in their MS after using marijuana, many thousands of people with MS have tried marijuana for MS symptoms and did not have positive results. I hear from them all the time.

Medical marijuana is legal in California -- although our state has to fight the federal drug enforcement people who do not recognize our law -- so a lot of people have tried it here. I have heard of some who have improvements, especially in pain relief, but nothing like the young man reportedly had in New Jersey.

Another thing to always consider is that few people have MS the same way, and other than lifestyle changes nothing seems to work for everyone. When it comes to MS issues -- like this one -- I often wish I had a powerful crystal ball.

I hope you will research this and write about it. It seems too good to be true. I am doing everything I can to get the word out. I have an appt. next week with a local Dr. who believes in this drug [LDN]. I have spent endless hours reading about it in the last two weeks.

Besides the fact that it was used for drug and alcohol addiction, I saw it used commonly in my work as an OR nurse to reverse narcotics. It is a tier 1 drug so the big drug companies are not interested in spreading the word. I am taking a drug that costs $1,700./ mo. for my MS. This would probably cost less than $100. There are many people out there who can't afford the expensive drugs or want the side effects. This has very few side effects.

The site below features an article by Drs. Ronald Hoffman and Skip Lenz on the efficacy of Low Dose Naltrexone in the treatment of multiple sclerosis. It appeared recently in a magazine published by the United Spinal Association, Action

Thanks for your note. I have been following the LDN story -- and writing about it from time to time -- for the last several years. Actually many, many people write to me sharing their LDN story, both positive and otherwise. For many people it does absolutely nothing.

When evaluating any pharmaceutical recommendation for MS it is important to remember that MS does not apparently have a single cause, and it demonstrates in very different ways with different people. And also each person responds differently to any drug. That is very evident with all the disease modifying (DM) MS drugs.

I truly believe that MS research is terribly misguided. And as long as researchers are looking for magic bullets for symptom relief, we will never have the answers to MS. Finding the answers must begin with discovering the underlying cause(s). It is very evident with the DM drugs that many people's MS does not have an inflammatory component. All the DM drugs are designed to mitigate such an inflammation.

I salute you for your continued searching. It is ludicrous that any drug should cost $1700/month. Big pharma has created a nightmare in the healthcare industry. The cost of all drugs is bringing healthcare in our country to its knees.

Meanwhile I continue to put my own faith in natural lifestyle changes that support my body's own self-healing process.

Thanks for giving us the Seated Sun Salute last month. It is great! I am a relatively new subscriber so had not seen it before. I appreciate your repeating it. Thanks so much for all that you do. /S/ Gregory

Thanks for writing Greg. The Seated Sun Salute is one of my favorite ways to start my day.

I just read the Feb. Journey to Wellness. I thank you for writing it - and for trusting that many of your subscribers will act on it. I have done a healing Prana breathing Yoga for over a year - in a group of people with MS and on my own. I am still working on it but I see what you mean. I can see that our ideas of health and healing are woefully out of touch with the evidence that surrounds us. That is, it makes much more sense that there is a universal "energy"/life force than healing in a bottle of drugs. Best, /S/ Kay R

Thank you very much, Kay. The support of my long time readers like yourself, and your confirmation that the lifestyle approach to health and healing works, makes all the work involved in the website and newsletter worthwhile.

Dear Betty, I notice you mention ExerStrider Poles in your newsletters. What are they? Thanks, /S/ Jim

Thanks for asking Jim. I guess I haven't talked about them in a long time. Go to their website at www.ExerStrider.com They are very similar to cross country ski poles, but they are designed by a physical therapist as a walking and exercise aid, and they give one a full body workout just from walking. As you walk with them the ground acts as a resisting force. I have had mine for a couple of years. I first learned about them from one of my newsletter readers. When one has a weaker side, as does most of us who have had MS, the poles force us to walk with a very even stride. I highly recommend them.

Some time ago I learned that the University of California at Davis Medical School where I live was offering a program called a Mini Medical School on Aging and I registered.

Last week I received my diploma from that program, and I am so proud of it. One of the country's leading gerontologists and a professor in the UC Davis Medical School was the director of the program. I learned a great deal. As time goes on I'll share with you some of the material we covered.

One of the things I have experienced with advancing years is that it becomes more challenging to get an uninterrupted good night's restful sleep. Those of us who have MS-related urgency incontinence always have the problem of getting back to sleep when we need to get up during the night.

In the breathing exercise addendum to the Four Steps to Overcoming MS e-book, and give the following:

In Dr. Jahnke's book, THE HEALER WITHIN, based on Qi Gong, he emphasizes the healing power of the breath. He gives several breathing exercises in the book. One that is so easy and simple is what he calls the One - One - Two breath. You simply inhale into the abdomen on the first "one," hesitate, then extend the inhale on the second "one" filling the upper lobes of the lungs, then slowly exhale on the "two." Do ten repetitions when you first wake up in the morning, again at mid day, and then just before you go to sleep at night.

Imagine my surprise when we were taught this exercise at the Mini Medical School. I have never found anything else that helps one get back to sleep as easily as this breathing exercise. It is also a very relaxing, stress-reducing breath for any time we need it. And remember, the breath is the "fuel" for our body's self-healing mechanism.

I absolutely do not believe one can prevent the tendency of MS to progress without a consistent gentle stretching and deep breathing exercise program. In addition one of the worst aspects of MS, acute fatigue, responds very positively to gentle exercise. Such a deal! And it really doesn't matter what level of disability one has. Many exercises can be done either standing, seated, or lying down. And deep breathing -- which is so essential -- can be done any time and any where.

Over the years I have evaluated personally many exercise programs, and the absolute best I know of are Yoga for MS by Shoosh Crotzer, Tai Chi for Seniors by Mark Johnson, and Gentle Fitness by Catherine MacRae. I am very confident in recommending them.

YOGA FOR MS AND RELATED CONDITIONS - I found this modified yoga program in the Yoga Journal about 10 years ago, and it remains a mainstay of my own exercise program. This program is recommended by the National Multiple Sclerosis Society.

TAI CHI FOR SENIORS - This is a simple, easy-to-do Qi Gong (chi gung) Tai Chi video program. It was the very first exercise program I found after being diagnosed with MS, and about 12 years later I still find it very beneficial and do it almost every day. This program complements the Yoga for MS routine beautifully.

GENTLE FITNESS - Catherine and I connected on the Internet about 8 years ago, and I ordered her Gentle Fitness. I find it an excellent program, and use sections of it together with the Yoga for MS program.

These videos make up my personal exercise library, and alternating the programs keeps me from getting bored. Together with deep breathing exercises for a few minutes at least a couple of times a day, and walking about a mile several mornings a week with my ExerStrider poles, weather permitting, not only keeps me fit and energetic, it keeps my legs strong and moving.

Each of these exercise DVDs are available for $29.50 each plus $4.00 shipping and handling.

FOUR STEPS TO OVERCOMING MULTIPLE SCLEROSIS is an easy to read, understand and follow e-book guide to the management of Multiple Sclerosis using the healthy lifestyle approach that I practice and recommend. It incorporates each of the four areas, exercise, meditation, diet, and supplements. This book includes an extensive recipe collection as well as an all inclusive guide to the Best Bet for MS food plan.

You may order any of the above by providing credit card information by e-mail to me, or by calling 800-651-3155 (in the U.S. and Canada), or $530-753-5595.

THE HEALER WITHIN is an excellent book by Roger Jahnke, a Doctor of Oriental Medicine, which I no longer carry in stock. You may, however, order it from Amazon.com. Just click on this Amazon link to order. The Healer Within is based on Qi Gong, the healing form of Tai Chi, and I highly recommend its simple movements. The best thing about this book is that all the movements may be done standing, seated or lying down.

Have a great month. I thank you all for your continued support and encouragement. You are all very special to me. As I say so often, please remember to smile and laugh a lot, and to say "I love you" often to those you love. One never knows when we will be saying it for the last time. I have learned that when all is said and done, it is only the love that lasts!