antioxidanWellness ülan

•il f.

DiscoverIO ways

to make yourantioxidant

supplements workharder, and learnhow to reduce

oxidativest ress

By Vera Tweed

f r e e r a d i c a l s , harmful molemles that are a by-produa of nfe. Left

unattended, these molecules cause a rust-like effect in our bodies, accelerating aging and promoting disease. We do have a built-

in mechanism to combat free radicals, but in today's world, our natural defenses are often insufficient, creating a state of

oxidative stress within which an overabundance of free radicals causes damage. As levels of oxidative stress increase, so does the

rate of aging and risk for disease.

Antioxidant supplements vi/ork best when they're part of a broader Wellness strategy. "When used properly, in combination

with eating a healthy diet, getting plenty of exercise, and not smoking, antioxidant supplements can play an important role in

maintaining and promoting overall health," says Andrew Shao, PhD, vice president of scientific and regulatory affairs for the

Council for Responsible Nutrition.

In many studies, researchers have tested people's levels of oxidative stress and identified these key ways to reduce the

onslaught of harmftil free radicals:

¿52

your weiIn the Framingham Heart Study (which originally discovered risk factorsfor heart disease, such as elevated blood pressure and cholesterol),testing of 2,828 people demonstrated that oxidative stress increases indirect proportion to excess body weight.

reduce airpollution exposure

Breathing polluted air increases oxidative stress, according to numerous studies, such as onerecently published in Occupational and Environmenlal Medicine. Secondhand smoke andvehicle exhaust are common sources. Avoid tbese as much as possible and don't smoke.

eat a rainbow varietyand e table s

Aim for greater quantity and variety of fruits and vegetables. A study of 246 women, published in theAmerican Journal of Clinical Nutrition, found that increasing plant foods from three to nine servings dailysignificantly lowered oxidative stress. Another study, published in the ¡oumal of Nutñtion, found that among106 women who ate eight to 10 servings of fmits and vegetables daily, a greater variety of plant foods reducedoxidative stress more than a limited selection of these foods.

eat flsh or take flsh oilOmega-3 fats reduce oxidative stress. Eating cold water fish daily or taking fish oil supplements workequally well, according to a study published in Redox Report: Communications in Free Radical Research. Forfish oil, 500 mg of omega-3 fatty acids daily is an effective amount.

eat healthfules

Foods that quickly raise blood sugar, such as sugary and refined,starchy foods, increase levels of oxidative stress, according to a studyof 292 people published in the American Joumal of Clinical Nutrition.Choose carbohydrates that are absorbed slowly, such as nonstarchyfmits and vegetables and whoie grains with lots of fiber.

53

exercise regularlyAlthough exercise temporarily increasesoxidative stress, it reduces chroniclevels of oxidation. In one study,published in the loiiniat ofInvestigative Medicine, 19healthy young men reducedtheir levels of oxidative stressafter a week of intense, dailyihree-hour exercise sessions.

DID YOU KNOW?A new study published

in the Archives of

Ophthalmology suggests

Ihat vitamin E and lutein

protect against

et a goodmultivltaminBeta-carotene, vitamins C and E, and seleniumare basic antioxidants our diets may well belacking. For insurance, get these nutrients in ahigh-quality multivitamin.

protect your skinIn sunscreens and other skin care produrts,antioxidants work to protect from the outside.Look for moisturizers and antiaging formulaswith a combination of antioxidant ingredients.

drink exoticfruit juicesOften called superfruits, mangosteen, gojiberries, gâc fruit, and sea buckthorn berriesare exceptionally high in antioxidants, andjuices made with these fruits are a simpleand delicious way to benefit. Mangosteenpromotes overall good health and improves

recovery from physical exertion.Goji berries are traditionally

used to promote Wellnessand a long life. Seeds

of the gàc fruit helpto alleviate dry eyesand supporthealthy vision. Seabuckthorn berrieshave a rejuvenat-ing effect, provide

strength for sportsor challenging

physical tasks, andimprove immunity and

overall health.

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The following supplements are known fortheir strong antioxidant action, and

each one offers additional benefits:

Alpha-lipoic acid: Fordiabetics suffering from nervedamage (peripheral neuropathy),nipha-lipoic acid can help toit'duce numbness, pain, and

discomfort. For anyone, it helpsto protect the brain and nervous

system. Take 20 to 100 mg daily forhealth maintenance. For higher doses,

consult with your doctor.

L: The nutrient that gives salmon its pinkcolor, astaxanthin may help increase fertility in men, reduceblood pressure and cholesterol, prevent heart disease, keepeyes healthy, and protect against ulcers. Take 2 mg a few timesa week.

G a r l i c : As a food or supplement, garlic helps prevent andslow progression of heart disease, improves immunity, andmay protect against cancer. Follow product directions forindividual garlic products.

Grape seed extract : Many of the healthful propertiesof grapes come from the seeds. Grape seed extract helps tolower cholesterol, protect blood vessels, prevent cancer, andrelieve asthma and allergies. Take 25 to 150 mg, one to threetimes daily.

G r e e n t e a : As an extract or beverage, green tea may helpprevent atherosclerosis and cancer, raise HDL ("good")cholesterol, lower inflammation in the digestive system, andcontrol blood sugar, reducing risk for diabetes. Drink two tothree cups daily, or take 300 to 400 mg of an extraa.

By protecting the eyes against sun damage, luteinmay help prevent or slow development of age-related maculardegeneration, the leading cause of blindness. Take 5 to 30 mgdaily.

LyCOpene : cooked tomato products, such as sauces, arethe best source of lycopene. In studies, the natural tomatoextract Lyc-O-Mato, which contains lycopene and othernutrients in tomatoes, was found to protect the heart, lungs,prostate, nervous system, eyes, and skin, and to help preventcancer. Take 15 mg of natural lycopene daily.

An extract of French maritime pine bark,Pycnogenol helps prevent and relieve heart disease, diabetes,circulatory disorders, eye conditions, PMS, ADHD, maleinfertility, osteoarthritis, gum disease, asthma, hay fever, sundamage to skin, and postexercise pain and cramps. It also fightsinflammation. Take 25 to 150 mg, one to three times daily.

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