Healthy Q & A: Restless Legs

Q: My mother has been diagnosed with restless leg syndrome, and she has a terrible time sleeping through the night. Is there anything you would recommend to help her?

A: Your mother certainly isn’t alone. It is estimated that as much as 10% of the US population has restless leg syndrome (RLS). RLS in a neurological condition that causes an itching/pulling sensation in the legs and an overwhelming urge to move them. Symptoms get worse while resting, leading to many a sleepless night.

Though the cause of restless leg syndrome is unknown, some experts feel there is a nutritional link. Folic acid and magnesium are especially important for people with restless leg syndrome. Also, supplementing with antioxidants is important to address the free radical damage that is thought to accelerate RLS.

Magnesium, when taken daily, can help with muscle spasms and jerking. If the body doesn’t have enough magnesium, it’s difficult for the muscles to relax. It’s also been found that many people who suffer from RLS are deficient in folate (a B vitamin that regulates homocyctene), so adding some extra folate could be beneficial.

Also, since restless leg syndrome is a neurological condition, adding a high quality DHA supplement would be a good idea. DHA, an omega-3 fatty acid, is found in high concentrations in the synapses of the brain. Taking supplemental DHA can help with the smooth transition of messages between neurons in the brain, which can improve the symptoms of restless leg syndrome.

Since there is no known cure for restless leg syndrome, natural supplements like magnesium, DHA, as well as relaxing herbs like valerian can be very useful to help people with RLS to get a good night’s sleep.

Healthy Q & A: Help for Constipation

Q:

I’ve been dealing with constipation off and on for some time now.  I take laxatives sometimes, but I know it’s not good to take them all the time.  Do you have any recommendations for things to help with constipation? 

A:

Though it may not be a glamorous subject to talk about, almost everyone has bouts of constipation at one time or another.  Constipation can have a variety of causes.  Poor diet and lack of exercise are the most common reasons, though there are quite a few medical conditions and medications which cause constipation as well.

Many people turn to over the counter laxative drugs when experiencing constipation, though laxatives should be used sparingly since long term laxative use can dependencies where the bowels become unable to function correctly without them.  For short term use, laxative herbs like senna and cascara sagrada are a natural alternative to use than over the counter drugs.  There are also several varieties of natural laxative teas available, which are a nice alternative to taking pills.

Diet is the first thing to look to when experiencing constipation.  The recommended daily intake of fiber is 25-35 grams per day; unfortunately Americans on average consume only 15 grams of fiber per day, many significantly less than that.  The easiest way to increase fiber intake is to eat less processed foods and more fruits and vegetables.  Reducing dietary intake of meats and dairy products can also help since meats and dairy don’t contain fiber.   Dairy products especially are well known to cause constipation, so reducing the amount of dairy in the diet may help.

Eating a high fiber bowl of oatmeal is a good way to start the day and prevent constipation.  If you aren’t crazy for regular oats, try steel cut oatmeal, which has a delicious slightly chewy consistency (I’m not a fan of regular oatmeal, but I love steel cut oats).

There are many fibers available which can help with constipation, though the one I would recommend most are flaxseeds.  Flaxseeds, in addition to being a great source of fiber, are good sources of omega 3 fatty acids, which are beneficial to cardiovascular health, joint function, and brain health.   Flaxseeds must be ground to release the beneficial oils, however.  One flaxseed product I’d especially recommend is Barlean’s Forti Flax, which has the date when it was ground on the label, to ensure freshness.  I also like Forti Flax since it has a coarser grind than many brands which often  grind the flaxseeds into an unappetizing powder.  Ground flaxseed has a nutty taste and is delicious sprinkled on cereal and salads or mixed in with yogurt or orange juice.

One supplement which can also help with constipation is magnesium.  Magnesium is crucial for many processes in the body, but is probably most well known for enhancing calcium absorption.  As an aside, calcium supplements which contain calcium carbonate can cause constipation as well, so switching to a different form of calcium can be helpful.  One of the side benefits of magnesium is that is can help to naturally soften stool, making it easier to pass.  Certain forms of magnesium can also help to relax the muscles, so it can be nice to take before bedtime.

Aloe vera juice can also be beneficial for constipation.  Aloe vera juice has a healing and regulating effect on the intestines and colon and helps to make bowel movements easier.  Some aloe vera juices have a bitter taste and can be a “rough drink” as my husband says.  The brand George’s has a nice aloe vera juice that is great tasting since they remove the component that makes it bitter. 

It’s also important to drink plenty of water to ensure regularity.  Coffee and soft drinks can dehydrate the body even further, so it’s important to drink extra water after having those beverages.

Exercise can also help to keep the digestive system working properly.  Stretches and walking are easy to fit in to any lifestyle and can help all body systems to work better, including reducing constipation.

Though constipation is a common problem, it’s not something to ignore, since chronic constipation can precipitate a number of health problems, as well as increasing the risks of colorectal cancer.

Healthy Q & A: Calcium Absorption

Q:

I’d recently read an article that was pretty much saying that calcium supplements were useless and that they didn’t really do anything since you’re probably not absorbing it.   What do you think?  I guess I’m looking for reassurance.

A:

There is always going to be someone out there trying to say that supplements are a waste of time.  That being said, there is a lot of difference between different calcium supplements and formulations, which can make a big difference in how it’s used and absorbed by the body.

First, I’d like to say that it’s unlikely that the body can absorb more than 500mg of calcium at a time, so while everyone might want to just take one pill for their daily needs of calcium, it’s not really in your best interest.  Also, it’s important to think of your daily calcium consumption from foods.  If a person is eating 2-3 servings of dairy products a day, they might not need to take the entire recommended dosage of 1,000mg of calcium.

Calcium is the most well known supplement for the bones, and for good reason- calcium is key to building new bone.  When it comes to supplements however, calcium is not the end of the story.  There are a number of other important nutrients which can aid in calcium absorption and in helping the body to use the calcium correctly.   In fact, a person may be doing themselves a disservice by taking calcium by itself.

Magnesium is one of the most important supplements next to calcium.  It helps the body to absorb calcium and prevents the calcification of tissues in the body.   It literally helps calcium to go into the bones.  Vitamin D is also crucial for protecting the bones and for helping the body to absorb calcium (calcium is notoriously difficult for the body to absorb and utilize correctly).  Another supplement I really love that’s great for the bones is vitamin K2, it works as a traffic guard in the body- directing calcium to the bones and away from the arteries and soft tissues, helping to prevent and reverse arteriosclerosis.

The best calcium supplement I’d recommend is Jarrow’s Bone Up, it has the most bone co-factors compared to any other supplement including 1000mg of vitamin D3, as well as vitamin K2, magnesium, boron, and a host of other bone building supplements.