Natural Cures You Need Now
Maybe you take some echinacea when you feel a cold coming on or sip a little chamomile tea to soothe an upset tummy. Smart moves. But which natural health boosters should you take regularly—and when?
The answers are extra important during tough financial times, when more and more Americans are buying vitamins and supplements as they struggle to afford traditional health care.
And because women are the biggest users of supplements, it’s critical that they know which ones really work. To make safe and effective buys, try this age-targeted advice from leading women’s-health experts.
Your 30s
Calcium You may not realize that your bone health starts waning in your late 30s. That means it’s never too early to maximize bone density with calcium, says Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at the Yale School of Medicine.
“Calcium may also ease menstrual cramps because it appears to regulate muscle contractions,” she says. Shoot for a total (through diet and supplements) of 1,000 milligrams a day during your 30s and 40s, and 1,200 to 1,500 in your 50s and beyond. Dr. Minkin recommends taking the cheapest brand that agrees with your stomach—the antacid TUMS E-X 750, whose active ingredient is calcium carbonate, works well and contains 300 milligrams of calcium per tablet ($5.49; Drugstore.com). If you love chocolate, try Viactiv; it contains 500 milligrams of calcium and just 20 calories per piece ($11.49).
Magnesium and Iron If you feel cranky at the end of your cycle, 200 milligrams of magnesium may help relax you, says Roberta Anne Lee, MD, vice chair of the Department of Integrative Medicine at Beth Israel Medical Center in New York City. But you don’t need to take it every day. Daily iron pills might make sense, experts say, because plenty of women are iron-deficient as they age; they either don’t get enough iron from their diets or are low because of blood loss during their periods. Ask your doc to check your iron level with a simple blood test. If it’s low, aim for 18 milligrams of iron a day to keep your energy up.
Omega-3 supplements Omega-3s are essential fatty acids found in fish, especially salmon, sardines, and mackerel. Taking them in your 30s can help lessen the symptoms of PMS and menstrual cramps, Dr. Lee says. They also may be key to the healthy development of a baby’s brain during pregnancy and may reduce the risk of postpartum depression.
Eleuthero and Licorice Job stress or parenting pressure wearing you down? These two herbs—known as adaptogens, for their ability to help the body adapt to stress—fight fatigue without being overstimulating, according to Sheila Kingsbury, a naturopathic physician and chair of the Botanical Medicine Department at Bastyr University in Washington state.
“I have women take these two herbs at 8 a.m. and noon,” she says. Look for liquid tinctures and take about 1 teaspoon of each in a little water. The Herbalist & Alchemist brand is available at health-food stores and online ($21.70); check Herb-Pharm.com and OregonsWildHarvest.com, too.
Jodie C
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