TO YOUR HEALTH AND WELLNESS! 

The old saying "Prevention is worth a pound of cure" exemplifies Dubin Wellness Center philosophy of health care management. Taking charge of your health by eating properly, exercising and reducing stress, will give you long term benefits.

Primary prevention consists of "health promotion" and "specific protection." Health promotion activities are non-clinical life choices, for example, eating nutritious meals and exercising daily, that both prevent disease and create a sense of overall well-being. Preventing disease and creating overall well-being, prolong our life expectancy. Health-promotional activities do not target a specific disease or condition but rather promote health and well-being on a very general level. On the other hand, specific protection targets a type or group of diseases and complements the goals of health promotion

Listed below are some highly recommended vitamins supplements and antioxidants. Vitamins are essential as "coenzmes" in our bodies. Antioxidants help to prevent free radicals that breakdown our chromosomes. Theoretically this leads to less chance of cancer, longer life and prevention of diseases

Vitamins and Anti Oxidants

Coenzyme Q-10
Problem: High blood pressure
CoQ-10 can lower your blood pressure while boosting your levels of ecSOD, an enzyme thought to protect blood vessels from damage. CoQ-10 may also improve sperm quality, Italian researchers say. Japanese researchers found it can increase fat burning during exercise.
Dose: 30 to 200 mg/day
Natural sources: Meat and fish, eggs, broccoli


Psyllium Husk
Problem: Diabetes
This fiber is more than a colon clearer. In a recent Finnish study, the addition of psyllium to meals reduced participants' blood sugar and insulin response. Paired with protein, it was also shown to suppress ghrelin, a hormone that makes you hungry. Psyllium is one of five soluble fibers approved by the FDA for lowering LDL cholesterol.
Dose: 20 to 35 g/day, divided and taken with at least 8 oz liquid

Iron
Problem- Anemia
Elemental Iron is very important element to help prevent anemia and malaise. Iron is very poorly absorbed from our GI tract and requires supplementation especially in women. Iron binds with Hemoglobin to form the red color of RBC's. The most common form of Anemia is Fe deficient Anemia. A very common cause of malaise and poor well being.
Dose- 300 mg ferrous sulfate every day or more. Ferrosequels- prescription
Natural Source- lean meats, eggs, cereals



Vitamin C

Problem: Injury
Sixty percent of adult men don't get enough vitamin C in their diets, according to an American Journal of Clinical Nutrition study. Vitamin C helps protect your cells from the tissue-damaging free radicals produced by exercise. It also helps heal wounds, and it's key to production of the collagen found in ligaments and tendons.
Dose: Up to 1,000 mg/day in spaced doses

Natural sources: Citrus fruits, sweet peppers, broccoli, kale, brussels sprouts 

Fish Oil

Problem: Heart disease

Loaded with the essential omega-3 fatty acids EPA and DHA, fish oil can reduce triglycerides, boost HDL cholesterol, and lower blood pressure. But your heart isn't the only beneficiary: The healthy fats may also reduce inflammation and improve cognitive performance, and may lower your risk of colon and prostate cancers.
Dose: At least 500 mg DHA and 500 mg EPA daily
Natural Sources: Salmon, tuna, or other fatty fish 


Quercetin
Problem: Low endurance
Want to extend your cardio session? People who didn't exercise regularly but took 500 mg of this antioxidant twice a day for a week were able to bicycle 13 percent longer than the placebo group, a University of South Carolina study found. It may help reduce the oxidation of LDL particles and reduce blood-vessel constriction.
Dose: Up to 500 mg, twice a day
Natural Sources: Red wine, parsley, grapefruit, onions, apples

EGCG

Problem: Extra body fat
Men who took green-tea extract burned 17 percent more fat after moderate exercise than those taking placebos, according to one study. EGCG, the most active antioxidant in green tea, is thought to prolong exercise-induced boosts in metabolism. It has also been shown to help prevent cancer and can improve heart health.
Dose: 890 mg/day green tea extract (containing 340 mg of EGCG)
Natural sources: Green tea

Vitamin D/Calcium

Problem: Bone weakness
Vitamin D is a hormone that helps your bones absorb calcium. That's a critical benefit, but there's also a steady stream of other compelling reasons to take it.  For instance, Vitamin D has been linked to reduced levels of depression, reduced risk of colorectal cancer, and less chance of a heart attack., IF you are a person with metabolic syndrome, low Vitamin D, diabetes, pre diabetes, elevated blood pressure, cholesterol, midline weight stores, overweight not responding to diet….you should try increasing your Vitamin D, your overall health will improve.  Vitamin D is important in Bone maintenance, preventing muscle pain and heart disease. I recommend 5 thousand I.U. daily. For women, Vitamin D and Calcium 600mg under 50yo, 1200 mg over 50yo are essential daily supplements, especially to prevent Osteoporosis.

Dose: 5,000 IU Vitamin D/day
Natural sources: Sunshine, fortified milk

Magnesium

Problem: Migraines
A drop in magnesium can be a major headache. "Blood vessels in your brain dilate, and receptors in the feel-good chemical serotonin malfunction". Result: a migraine. The mineral also might help regulate blood pressure and could ward off stroke and diabetes. Dose: 250 mg/day, plus the magnesium in your diet
Natural Sources: Leafy greens, whole grains, pumpkin seeds, coffee, nuts 

SAMe

Problem: Depression
Talk about head-to-toe relief: A synthetic form of a dietary amino acid, SAMe has been found to treat depression as effectively as prescription antidepressants, according to Canadian researchers. It has also been shown to reduce joint pain and inflammation, and it may aid cartilage repair.
Dose: 600 to 1,600 mg/day depending on the condition
Natural sources: Made in your body, possibly after eating meats, greens, and oranges 

Pycnogenol- source , Pine Bark
Problem: Poor memory

This supplement's antioxidants fight free-radical stress in your brain and stop the degradation of nitric oxide, which preserves neural connections. In a recent Australian study, it improved memory in elderly people. Pycnogenol also supports better bloodflow, which helps fight joint pain and reduce muscle cramps.
Dose: 150 mg/day  



Acetyl L-Carnitine

Problem: Brain drain
This amino acid converts fats to energy and boosts antioxidant activity in the body. In supplement form, it may protect gray matter from stress caused by alcohol and aging. And in a 2006 study, people who received 1,000 milligrams (mg) of acetyl L-carnitine a day saw relief from mild chronic depression.
Dose: 1,000 mg/day
Natural sources: Red meat, dairy products


Resveratrol

Problem: Cancer risk
You can't stop the clock, but you can slow it down. This chemical, found in the skin of grapes, seems to interact directly with genes that regulate aging.  Resveratrol has been shown to promote DNA repair in animals, enhance bloodflow to people's brains, and halt the growth of prostate-cancer and colon-cancer cells . Dose: 500mg
Natural sources: Red wine, red grape juice



Red Yeast Rice

Problem: Cholesterol
It contains lovastatin—a prescription statin—as well as other compounds that may help manage cholesterol. In a recent Annals of Internal Medicine study, patients who took red yeast rice during a 12-week diet and exercise program cut their LDL by 27 percent, compared with 6 percent for those who only dieted and exercised.
Dose: 600 mg, 3 times a day 
Natural sources: Red yeast rice, some sake, red rice vinegar

Saw Palmetto

Problem: Enlarged prostate
As you age, your risk rises for benign prostatic hyperplasia (BPH), a condition that makes you trickle at the toilet. Saw palmetto may help restore the flow. In a recent Korean study, men taking 320 mg of saw palmetto daily saw their BPH symptoms decrease by 50 percent after 1 year.
Dose: 320 mg/day
Natural sources: Saw palmetto berries 


Glucosamine

Problem: Joint pain
Glucosamine, a building block of cartilage, can relieve pain and inflammation in joints. In fact, a recent study found glucosamine is more effective than acetaminophen (a.k.a. Tylenol) at relieving symptoms of knee osteoarthritis, often caused in younger men by joint injury.
Dose: 1,500 mg glucosamine/day
Natural sources: Crustacean shells 

Lycopene

Problem: Prostate-cancer risk
Found in tomatoes, this potent antioxidant may reduce your risk of prostate cancer, according to a recent University of Illinois study review. The researchers say it may work by altering hormone metabolism and by causing cancer cells to self-destruct.
Dose: 15 to 20 mg/day
Natural Sources: Fresh or cooked tomatoes, and fruits with red/pink flesh

Probiotics

Problem: Upset stomach
Probiotics are healthy bacteria that crowd out the disease-causing bad bacteria in your gut. Some can reduce diarrhea caused by certain infections, antibiotics, chemotherapy, and irritable bowel syndrome. The encapsulated good guys may also boost your immune function.
Dose: 1 capsule (with at least 1 billion bacteria) a day
Natural sources: Yogurt, kefir, and other dairy products