Botanica West

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• The Best Cleanse?

  Even though the body has sophisticated processes to keep the digestive tract healthy – especially if you support it with good nutrition, regular exercise and other healthy habits – many people are still interested in an intestinal cleanse. Instead of trying one of the trendy, dubious methods that are advertised online, I suggest a daylong or weekend “juice fast” plus some powdered psyllium seed husks to give your intestines bulk. A juice fast can be healthful and is simple to do:

  • Juice: Drink at least four 8- to 12-ounce glasses of juice daily, plus at least four 8-ounce glasses of water and, if you like, some unsweetened herbal tea. If possible, prepare the juice yourself from organically grown fruits and vegetables. One combination I like is apple, carrot and lemon juice, diluted with plain or sparkling water. If you can’t make your own juices, buy natural ones without added sugar and dilute them to taste with water.
  • Psyllium Seeds: Stir one tablespoon of psyllium powder (available at health food stores) into a big glass of water, drink it, then drink another glass of plain water. Do this once a day, preferably in the morning.

  While you fast, take 100 mg of vitamin C twice a day, but skip your other supplements.  A daily sauna or steam bath can help the body eliminate unwanted materials through sweating (be sure to drink extra water during and after). Also be sure to eat lightly and carefully when you end your fast in order to transition back to your normal diet.

  I do not recommend sea-salt flushes for cleansing.

• Vitamin D + Exercise = Fewer Falls

  That’s the conclusion from a review of 54 studies that included data from more than 26,000 seniors. Investigators from the U.S. Preventive Services Task Force analyzed the studies in an effort to determine the best recommendations primary care physicians could make to patients age 65 and older in order to prevent falls. The injuries from these accidents are the greatest cause of death, disability and loss of independence among seniors. The incidence of falls has been rising in recent years, due in part to the increasing number of older adults in the population. The review found that taking vitamin D, with or without calcium, cut the risk of falling by an average of 17 percent. In half of the studies reviewed, the daily doses of vitamin D were greater than 800 international units. The researchers also found that exercise reduced the risk of falls by 13 percent. This benefit was seen whether the activity involved was designed to improve balance, strength and flexibility or was weight training or aerobic exercise such as walking. The review was published in the Dec. 21, 2010 issue of the Annals of Internal Medicine.

  My take? As you may know, I recommend that everyone take 2,000 IU of vitamin D daily, not only because it helps strengthen bones, which may prevent or slow the progression of osteoporosis, but also because it helps boost the immune system and protects against a number of serious diseases. Exercise is also key to maintaining optimum health in general, and to preventing falls in particular. In addition to aerobic activity, resistance training and exercises to increase flexibility and balance, I also highly recommend tai chi, a gentle form of movement training that has been shown to reduce risk of injury from falls among seniors.

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Originally posted 2011-03-22 17:30:14. Republished by Blog Post Promoter

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