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www.thevillagenews.co.za
4 November 2020
MY WELLNESS
Making sense of supplements By Dr Arien van der Merwe
W
e’re all more aware of the importance of supporting our immune systems and looking after our health and wellbeing during these times. More than 90% of positive Covid-19 cases cope well on the road to recovery. We need patience, perseverance and discipline to stay focused on supporting ourselves through self-care, and extending this to our loved ones and those around us. Food supplements for optimal health Supplements are daily additions to a person’s normal diet to ensure optimal health and functioning of the mind-body unit. They support and strengthen the systems of the body so that the metabolism can function optimally. And specifically now, they’re essential additions to a healthy diet, to support immune and respiratory system health. Supplements consist mainly of micronutrients such as vitamins, minerals, amino acids, essential fatty acids and medicinal herbs. While most of us consume enough – and often too much! – macronutrients, which include carbohydrates (starch), fats and proteins, our diets are often lacking in sufficient micronutrients. The daily requirement for micronutrients is an intake of five to nine portions (a portion is equal to a large serving spoon or one medium-sized apple, one orange, etc.) of fresh fruit and vegetables, to prevent chronic diseases and ensure optimal health. Chronic diseases include diabetes, chronic bronchitis and emphysema, arthritis, allergies, chronic fatigue syndrome, cancer, atherosclerosis (thickening of the arteries), high blood pressure, eczema, psoriasis, chronic infections (such as sinusitis) and osteoporosis. The 5–9 a day recommendation is intended
for the prevention of disease. As soon as we subject the body to an increased workload, our daily need for micronutrients increases accordingly. This happens during the stresses and strains of daily life, any form of exercise and also while the body is dealing with, or preventing, a disease process. This sets up a vicious circle: a lack of micronutrients plays an important role in the origin of the disease process. Disease and stress increase the burden on the body, causing an increased need for more micronutrients. If these are not provided through diet or food supplements, the disease gets worse and the body’s resistance to infectious organisms (viruses, bacteria, fungi and parasites) and stress is reduced. Apart from eating fresh, good quality fruit and vegetables, you also need to vary your daily intake. It is not good enough to eat seven apples a day. An example of a balanced intake for a day would include a banana and a large slice of pawpaw for breakfast; a large mixed salad containing lettuce, tomato, onion, three carrots, an apple and a quarter of a cucumber for lunch; and broccoli (lightly cooked), pumpkin (cooked until soft but without butter and sugar), cauliflower and green beans (both lightly cooked) for supper. Use different kinds of fruit and vegetables every day. It is rather difficult to comply with this quantity and variety of daily intake of fruit and vegetables. Our lifestyles do not always permit it and, even if we eat as many fresh fruit and vegetables as we can, we do not always know how fresh the products are when we buy them. Research has shown that the longer fruit and vegetables are removed from their source, the lower their vitamin and mineral content. For practical purposes, it is therefore essential to take supplementary micronutrients in the form of food supplements. They provide peace of
mind and an extra health insurance policy. Choosing the right supplements The next challenge is choosing the right supplements from among the bewildering variety of products lining the shelves of pharmacies and health shops. We need to take natural food supplements or nutraceuticals, extracted from natural food sources, and not synthetically manufactured. When ill, more of specific micronutrients and medicinal herbal remedies are required. I recommend that you contact a qualified, experienced health practitioner to discuss your specific needs in this instance. Three basic products are required for optimal wellbeing – more is not necessary. I often see patients in my practice that are using far too many products at a huge monthly expense! Micronutrients work together synergistically in complex ways. It is therefore recommended that you take a micronutrient combination rather than one, two or three micronutrients on their own. Helping my patients make sense of supplements forms an important part of my practice. 1. Calcium and Magnesium supplement together in the correct ratio. The minerals should be in an amino acid chelated form for optimal absorption and bioavailability. Your supplement should also contain Vitamins D and C, and minerals Boron and Potassium. To be taken in the evenings at bedtime. 2. Essential fatty acids in the form of Omega-3 (such as cold water salmon, cod liver or fish oil with EPA and DHA). Most of us take enough Omega-6 in the form of plant oils that grow on land. 3. For general heart, brain and body support, a comprehensive multivitamin and antioxidant combination that includes the
following: Vitamin A (with beta and mixed carotenes and carotenoids), Vitamin C, Vitamin E (in all four forms – alpha, beta, delta and gamma – and also in the natural form such as d-alpha-tocopherol), Vitamin B-complex (including B1, B2, B3, B5 and B6 as a group, Vitamin B9, also known as Folic Acid, Vitamin B12, choline, lecithin, inositol and biotin), minerals (in an amino acid chelated form for optimal absorption by the body) Selenium, Chromium, Zinc Copper, Manganese and Iron (15 mg for premenopausal, pregnant and breastfeeding women only). In addition, any phytonutrients in your multivitamin-antioxidant combination are beneficial to your health. Examples of phytonutrients (plant nutrients) include the bioflavonoids quercetin, green tea, acerola cherry extract, tomato powder with lycopene, broccoli powder extract with sulforaphane, grape seed extract with proanthocyanidin, resveratrol, Gingko biloba, and alfalfa (lucerne) extract with lutein. Using supplements in the correct quantities and combinations will help you to thrive in a condition of optimal health and wellbeing. So will adopting a positive attitude to life. Fear is our intimate enemy and practising stress management and daily relaxation techniques are wonderful tools we can all use for physical, emotional, spiritual and mental health! - Adapted from Dr Arien van der Merwe’s book Health & Happiness Dr Arien van der Merwe is a medical doctor and author specialising in natural and mind-body medicine, herbal remedies, fat loss, stress management, workplace wellness and holistic health counselling. Her practice is at The Green Healing Space, 16 Hope St, Hermanus. Tel no: 067 1166 111. Email: Hermanus@DrArien.co.za. Website: www.DrArien.co.za
