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Good Things For The Many Factors That Lead To Acne

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#141 alternativista

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Posted 05 August 2011 - 03:46 PM

Summary of basic acne diet and lifestyle advice:

Diet, lifestyle habits and fitness level affect everyone's acne and can help everyone's acne. Some people just have to work harder to figure out what they need do.

In general, what you want is a nutrient dense, blood sugar stabilizing, anti-inflammatory diet that doesn't include anything you have an intolerance for. And you need to sleep well, keep as natural as possible circadian rhythm, manage stress and be physically active.

Keep all meals, drinks and snacks low to moderate glycemic load. It's the impact of the meal that matters, not each and every food. Never drink or snack on sugar without plenty of fiber and fat to lower the glycemic impact.

Eat real, whole nutrient dense food. Limit/avoid sugar, grains-especially gluten grains and refined grain products, hydrogenated/trans fats (margarine, crisco, most fried foods, corn & veggie oil). This means avoiding most commercially prepared foods.

Also limit dairy, especially unfermented and especially from cows. Milk contains hormones meant to make tons of things happen in a rapidly growing infant's body. This causes bad things in our no longer rapidly growing post-adolescent bodies.

The most anti-inflammatory foods are plant foods and fish. Have lots of veggies, fruit, herbs, teas, spices, fish, etc. Try to have only products from pastured animals as much as possible. High omega 3 fish like wild salmon, sardines, herring. Farmed trout is also ok depending on where it's from, but avoid farmed salmon.

The most inflammatory foods/meals are anything that spikes your blood sugar/insulin, anything you have an intolerance for, trans fats and high omega 6 sources like grains, grain oils, and products from grain fed animals.

Follow an elimination diet to determine any intolerances you may have. Either follow a very hypoallergenic diet for a couple months, then methodically add foods back in, or methodically eliminate foods starting with the most commonly problematic ones such as grains, nuts, peanuts, soy, eggs, citrus, shellfish, dairy, etc.



Diet, lifestyle habits and fitness level affect everyone's acne and can help everyone's acne. Some people just have to work harder to figure out what they need do.

In general, what you want is a nutrient dense, blood sugar stabilizing, anti-inflammatory diet that doesn't include anything you have an intolerance for. And you need to sleep well, keep as natural as possible circadian rhythm, manage stress and be physically active.

Keep all meals, drinks and snacks low to moderate glycemic load. It's the impact of the meal that matters, not each and every food. Never drink or snack on sugar without plenty of fiber and fat to lower the glycemic impact.

Eat real, whole nutrient dense food. Limit/avoid sugar, grains-especially gluten grains and refined grain products, hydrogenated/trans fats (margarine, crisco, most fried foods, corn & veggie oil). This means avoiding most commercially prepared foods.

Also limit dairy, especially unfermented and especially from cows. Milk contains hormones meant to make tons of things happen in a rapidly growing infant's body. This causes bad things in our no longer rapidly growing post-adolescent bodies.

The most anti-inflammatory foods are plant foods and fish. Have lots of veggies, fruit, herbs, teas, spices, fish, etc. Try to have only products from pastured animals as much as possible. High omega 3 fish like wild salmon, sardines, herring. Farmed trout is also ok depending on where it's from, but avoid farmed salmon.

The most inflammatory foods/meals are anything that spikes your blood sugar/insulin, anything you have an intolerance for, trans fats and high omega 6 sources like grains, grain oils, and products from grain fed animals.

Follow an elimination diet to determine any intolerances you may have. Either follow a very hypoallergenic diet for a couple months, then methodically add foods back in, or methodically eliminate foods starting with the most commonly problematic ones such as grains, nuts, peanuts, soy, eggs, citrus, shellfish, dairy, etc. Perfectly healthy foods could be causing your breakouts.

Try completely avoiding gluten grains and dairy for at least a month. And even if you notice no improvement, they should not be a big part of your diet. Dairy always affects acne for a number of reasons and gluten isn't good for anyone, causing serious harm for some people, and is usually part of some high glycemic food anyway.

And then maybe you need to pay extra attention with supplements, foods and habits to address any issue you might have like gut permeability and other digestion issues, poor liver or adrenal function.

Edited by alternativista, 30 August 2011 - 04:31 PM.


#142 Thehoper

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Posted 05 August 2011 - 05:28 PM

Wow no need to talk anymore, just link everyone here haha. Great straight forward post as always.

#143 alternativista

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Posted 16 August 2011 - 06:36 AM

A bit about vitamin D:

You need several thousand IU per day. Vitamin D is a hormone that affects insulin response, the immune system, calcium metabolism and more. They find more everyday and can attribute the development of many health conditions to a lack of vitamin D. Visit the Vitamin D Council website for more information and for home tests: http://www.vitamindc...bout-vitamin-d/

Getting it from the Sun
Vitamin D is made from UVB rays which get reflected away when the sun hits the earth at an angle such as in the morning, late afternoon, winter, and far from the equator. They are highest in summer and at midday. And they can bounce of snow and water. If your shadow is longer than you are tall, you are not making much vitamin D.

For people who live north of 30 degrees, or south of 30 degrees in the southern hemisphere you won't likely get adequate exposure to UVB unless you live in the mountains.

More sun isn't better
An equilibrium occurs in white skin within 20 min of ultraviolet exposure, at which point further increases in vitamin D is not possible, because the ultraviolet light will actually start to degrade the vitamin D.

It can take 3-6 times longer for darker pigmented skin to reach the equilibrium concentration of skin pre vitamin D. However, skin pigmentation does not affect the amount of vitamin D that can be obtained through sunshine exposure.

The skin on your torso produces the most vitamin D. Exposure of your face and hands to sunlight can only provide 200-400 IU vitamin D during those months when appropriate sunlight is available, but for most this is inadequate exposure to move vitamin levels to what's currently considered to be the healthy range of 45-50 ng/ml. And that might not really be high enough.

Supplement anywhere from 2-5 thousand per day depending on time of year, skin color, latitude, altitude, what you did last summer, etc.

Also, I recently read that skin cancers have been linked to high omega 6 EFAs in your body's lipid profile. It occurs when the rays hit omega 6 fats in/near your skin surface. I haven't looked further into that for more info.

Dr. Mercola sells some UVB only tanning beds/lights: http://tanningbeds.m...DNL_art_1#order

Vitamin D3 is made in the skin when 7-dehydrocholesterol reacts with ultraviolet light of UVB type at wavelengths between 270 and 300 nm, with peak synthesis occurring between 295 and 297 nm.[89] These wavelengths are present in sunlight when the UV index is greater than three

Vitamin D is produced in the two innermost strata of the epidermis, the stratum basale and stratum spinosum.


About 50% of the UVB rays still reach your skin when sitting in the shade of a tree or umbrella. Presumably a tree or umbrella that is otherwise in full sun, i.e. sun hitting all around, because, according to this abstract, ar less UVB hits on a northern facing covered porch or through glass. So you may be able to still get you D while staying out of direct sun. http://www.ncbi.nlm....pubmed/16005208

Two major meta-analysis’ from 2009 found that 50 nmol/l of 25(OH)D in your blood isn’t enough to protect you from a fracture or a fall. In fact, 28 separate studies found that 50 nmol/l isn’t enough! Plus, the International Osteoporosis Foundation recommends men and women have 75 nmol/l of 25(OH)D. This is what it takes to protect you from accidental falls and fractures.



Also, there's research that shows that the body makes a water soluble form of vitamin D from sulfated cholesterol and this water soluble form does some things that the fat soluble form can't. And the fat soluble D from supplements cannot become sulfated. You have to make it. More info on this thread about the importance of sufur: http://www.acne.org/...__fromsearch__1

When exposed to sunshine, your skin also synthesizes vitamin D3 sulfate. This form of vitamin D is water soluble, unlike oral vitamin D3 supplements, which is unsulfated. The water-soluble form can travel freely in your bloodstream, whereas the unsulfated form needs LDL (the so-called "bad" cholesterol) as a vehicle of transport. According to Dr. Stephanie Seneff, there's reason to believe that many of the profound benefits of vitamin D are actually due to the vitamin D sulfate. As a result, she suspects that the oral non-sulfated form of vitamin D might not provide all of the same benefits, because it cannot be converted to vitamin D sulfate

From a Mercola.com article. There are many on the subject.

Edited by alternativista, 05 March 2012 - 11:57 AM.


#144 maistro

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Posted 24 August 2011 - 07:00 AM

QUOTE (alternativista @ Mar 28 2009, 07:12 AM) <{POST_SNAPBACK}>
Good things for hormone balance

- because Insulin stimulates androgen production
so it can remove excess hormones from circulation
- affects hormone production
- because so much is timed by your sleep and wake cycle as well as natural exposure to bright light and darkness. Hormone production and release, for example. Also for seratonin/Melatonin production.

Blood sugar stabilizing, anti-inflammatory nutrient dense diet and lifestyle habits - reduces stimulation of hormone production and increases Sex Hormone Binding Globulin (SHBG) levels.

Avoidance of dairy and high GL meals - to lower IGF-1 levels

Nutrients and supplements:

for Androgens:
- Inhibiting DHT: DHT is a form of testosterone that binds to receptors in skin to stimulate oil production, hirsutism, male pattern baldness. You inhibit the conversion by inhibiting the 5-alpha reductase enzyme that converts Testosterone to DHT, or by inhibiting DHT from binding to receptors.
[/b]One of the ways we are predisposed to acne. wink.gif
-Avoid dairy, which contains 5alpha-P a precursor to DHT.
-- - inhibits enzyme that converts testosterone to DHT.
- Yeah, as in tomatoes. Click on the link.
--Beta Sitosterol - compound in plant oils, prevalent in Saw Palmetto, Pygeum, Nettle, but also avocados, pumpkin seeds, other high fat plant foods.
-- - specifically good for hirsutism as it affects DHT specifically involved in hair follicles (Type II 5-alpha reductase inhibitor).
--EGCG in green tea - although there may also be components in tea that can stimulate androgens.
-- -Type I & II 5-alpha reductase inhibitor
-- - DHT inhibitor, but also estrogenic
-Melatonin -
-- Extract in supplements, topicals or in tea. Dan's AHA lotion has licorice, as do many Eucerin products. See also .
No Smoking! -


-Niacinimide? Seen in lists of DHT blockers on hairloss sites, haven't found a better source
-DIM -


Estrogen/Progesterone
-
PMS issues and irregular cycle may be indicators of estrogen dominance. It's about a possible excess of estrogen relative to a possible deficiency of progesterone. And acne and other symptoms occur with the monthly fluctuation of progesterone. (Excess estrogen blocks testosterone receptors making DHT dominant. Looking for more info) In addition, there are . More studies needed to know what that means.

(Note: you can be estrogen dominant and have excess testosterone or DHT at the same time.)
-
- - eat those cruciferous veggies.
--CALCIUM D-GLUCARATE - helps the liver remove excess hormones and toxins from circulation. In apples, sulfur containing veggies like cabbage, broccoli, kale families.
--d-chiro-inositol - in buckwheat
-- - such as evening primrose, borage or black currant oil.
-Vitamin C - boosts production of DHEA, a master hormone that regulates estrogen and progesterone production.
SAMe -

Boosting progesterone can help:
- - boosts progesterone production by improving pituitary gland function.
-Progesterone Cream - increases progesterone levels.
- - removes excess estrogens

It is better to work on health than to directly try to alter your estrogen, testosterone and progesterone levels with supplements. You can make things worse. It's difficult to know what's really going on with your hormones. Notice how doctors prescribe BCPs by trial and error. However, I think there's less harm in inhibiting DHT conversion, especially in females or topically only in males.

For Both Androgens and Estrogens
-Consume vegetables for fiber. Because and eliminated from the body. Otherwise, they go back into circulation.
-Avoidance of chemical xenoestrogens, hormone mimickers and endocrine disruptors - They are everywhere! List of sources and . Avoid eating and drinking from plastics. Get a water filter and drink from glass, ceramic or stainless steel.
-Consuming or avoiding excess amounts of plant foods high in or phyto-estrogens. These can help or hurt men and women.
-Lose excess body fat. Fatty tissues contain enzymes that convert testosterone to estrogen as well as the enzymes that convert testosterone to DHT. And hormones are stored in fat.
- and Both good info, studies...
-Vitex/chasteberry? I've seen a few article say it improves pituitary gland function in which case it should help everyone.
Omega 3 EFAs -
- It's actually a pre-hormone, not a vitamin. See also the

Boost SHBG Levels with insulin controlling diets - SHBG binds to hormones rendering them inactive. Low levels associated with acne, hirsutism, hypothyroidism, PCOS, etc. Also, . Estrogen also increases SHBG.

Interesting post:
Fiber, Androgens and Acne:


Ok so i joined this forum and have been looking for some possible answers to my problem. I believe i have a form of hormonal acne with diet contributions playing a significant part, as it is predominantly on my chest and jawline slowly spreading upwards to the cheeks but main redness is hiding under the jawline and clutters and clusters together in the vicintiy. Chest acne is pretty bad too but my back and shoulders have improved over previous times.

My story is basically, im on a fructose free diet with no dairy and somewhat lowish carbs at the moment. Since going off dairy my acne improved probably 35-40% on good days i'm almost clear apart from the slight redness on the jawline. Chest mind you remains largely unchanged but can dimmer down a bit. So im reading this information which you have outlined in this thread and seems very useful, in hope that i can apply a few more tweaks to my lifestyle to help achieve another 10-20% improvement in my skin.

I also read the excercise section which is what has me in a bit of a mess. I got back into the gym recently, on my 3rd week and this week i pushed myself a bit more on the weights. Now i have gotten a few pimples here and there, mild but nontheless annoying and unwelcome. But i'm also noticing my existing acne becoming inflammed a bit more aswell which is not good news.

SO im basically tying it in with a hormonal problem and i was wondering if it is possible to still do a weight lifting program and implement some of those hormone balancing suggestions in the post to perhaps minimise the damage?

#145 alternativista

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Posted 24 August 2011 - 10:03 AM

QUOTE (maistro @ Aug 24 2011, 07:00 AM) <{POST_SNAPBACK}>
I also read the excercise section which is what has me in a bit of a mess. I got back into the gym recently, on my 3rd week and this week i pushed myself a bit more on the weights. Now i have gotten a few pimples here and there, mild but nontheless annoying and unwelcome. But i'm also noticing my existing acne becoming inflammed a bit more aswell which is not good news.

SO im basically tying it in with a hormonal problem and i was wondering if it is possible to still do a weight lifting program and implement some of those hormone balancing suggestions in the post to perhaps minimise the damage?



Are you wanting to body build? If so, probably not, but someone else needs to advise you on that.

Or are you just doing it for strength and fitness? Did you click on the link to the exercise discussion thread? It's mostly about interval training methods with a lot of links to Mark's Daily Apple blog and free ebooks. Mark Sisson is a trainer and athlete that once did chronic, intensive workouts, but now the same results with interval training involving short bursts of intense activity and lots of regular daily moderate activity. I posted some links to some MDA articles that might be of particular interest.

Also, all of our acne is hormone related except in the case of pores clogged by topicals. And I've found lots of anectotal evidence from members here, me, my siblings, etc that acne that occuring over and over in the same place is often due to a food intolerance. My jawline cystic acne was caused by my intolerance to citrus.

Edited by alternativista, 24 August 2011 - 06:24 PM.


#146 vapor1

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Posted 24 August 2011 - 12:21 PM

this thread should be stickied

#147 maistro

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Posted 25 August 2011 - 04:01 AM

QUOTE (alternativista @ Aug 25 2011, 02:03 AM) <{POST_SNAPBACK}>
QUOTE (maistro @ Aug 24 2011, 07:00 AM) <{POST_SNAPBACK}>
I also read the excercise section which is what has me in a bit of a mess. I got back into the gym recently, on my 3rd week and this week i pushed myself a bit more on the weights. Now i have gotten a few pimples here and there, mild but nontheless annoying and unwelcome. But i'm also noticing my existing acne becoming inflammed a bit more aswell which is not good news.

SO im basically tying it in with a hormonal problem and i was wondering if it is possible to still do a weight lifting program and implement some of those hormone balancing suggestions in the post to perhaps minimise the damage?



Are you wanting to body build? If so, probably not, but someone else needs to advise you on that.

Or are you just doing it for strength and fitness? Did you click on the link to the exercise discussion thread? It's mostly about interval training methods with a lot of links to Mark's Daily Apple blog and free ebooks. Mark Sisson is a trainer and athlete that once did chronic, intensive workouts, but now the same results with interval training involving short bursts of intense activity and lots of regular daily moderate activity. I posted some links to some MDA articles that might be of particular interest.

Also, all of our acne is hormone related except in the case of pores clogged by topicals. And I've found lots of anectotal evidence from members here, me, my siblings, etc that acne that occuring over and over in the same place is often due to a food intolerance. My jawline cystic acne was caused by my intolerance to citrus.


Well yes it is body building but not to the extreme i was on before, i would be doing it more for a lean body rather than mass/bulky so less weight more reps kinda thing. I would settle for strength and fitness routine if it mean at least packing on some muscle and getting a 'lean' look. Are you saying that Mark Sisson basically achieved this and managed to limit his acne or something? I will definitley look into it. I was always under the impression that general consensus was that jawline acne=hormonal. It kinda made sense to me aswell.

Cystic acne is acne which produces those little painful lumps (cysts) on your face im guessing? I used to get those until i stopped dairy and hence the improvement in my face so perhaps that was my biggest contributor. I'm practically on a gluten free diet involuntarily as i was diagnosed with fructose intolerance. I'm not too sure how much that would have played a part but dairy is a definite. Did you do a food intolerance test or something or did you just pin point citrus? Is citrus various fruits btw?

#148 alternativista

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Posted 25 August 2011 - 09:24 AM

QUOTE (maistro @ Aug 25 2011, 04:01 AM) <{POST_SNAPBACK}>
Well yes it is body building but not to the extreme i was on before, i would be doing it more for a lean body rather than mass/bulky so less weight more reps kinda thing. I would settle for strength and fitness routine if it mean at least packing on some muscle and getting a 'lean' look. Are you saying that Mark Sisson basically achieved this and managed to limit his acne or something? I will definitley look into it. I was always under the impression that general consensus was that jawline acne=hormonal. It kinda made sense to me aswell.

Cystic acne is acne which produces those little painful lumps (cysts) on your face im guessing? I used to get those until i stopped dairy and hence the improvement in my face so perhaps that was my biggest contributor. I'm practically on a gluten free diet involuntarily as i was diagnosed with fructose intolerance. I'm not too sure how much that would have played a part but dairy is a definite. Did you do a food intolerance test or something or did you just pin point citrus? Is citrus various fruits btw?


No, Mark Sisson hasn't mentioned acne. But he gets the same results fitness-wise without doing the harmful prolonged intense activity that's inflammatory and requires you to consume carbs you don't want to in order to fuel the workouts. And there's at least one article about a compromise in methods for those that do want to bulk up, and one about boosting testosterone which may help you figure out what to avoid.

And yeah, everyone keeps saying that about jawline acne. And 1) almost all acne is hormone related except pores clogged by topicals. And 2) my jawline acne was a food intolerance. And I've seen many stories from people indicating that acne occurring over and over in the same place is often a food intolerance. Not always, though. For example early teen acne tends to be on the forehead. My acne started there, but I rarely get a pimple there.

The big really inflamed ones that take forever to go away may be nodules or cysts. I never felt the need to be technically correct on what I called my pimples. I had all kinds of acne.

#149 alternativista

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Posted 31 August 2011 - 09:45 AM

I haven't read it thoroughly, but it seems to be pretty useful collection of info on how acne forms, what happens at puberty that tends to trigger acne, nutrients needed for sebum, glycemic impact on hormones, etc.:


ACNE - HOW TO PREVENT AND OVERCOME ACNE FOREVER.

ACNE IS MUCH MORE THAN SKIN DEEP, IT IS THE FIRST SIGN OF
MAJOR HEALTH PROBLEMS TO COME.

THIS REPORT WILL SHOW YOU WHY, AND ALSO HOW TO PREVENT THEM!


http://www.iinr.org/...eports/ACNE.PDF

However, do not take that title to mean that only we acne prone people have major health problems to come. Everyone is destined for the same major health problems due to poor diet and lifestyle habits. It's just that we acne prone people get an early visible sign of the harm we are doing.

The descriptions of the changes in our diets over the last few thousand and especially the last few hundred years is pretty good. I don't believe the description of the early human diet is correct or that no carbs are essential, but all our Paleo and low/no carb keto dieters won't mind it a bit.

Edited by alternativista, 31 August 2011 - 04:48 PM.


#150 maistro

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Posted 02 September 2011 - 05:42 AM

I've just had my first workout in a week, until my inflamed spots calmed down a bit. I kept in mind what i possibly did wrong last time, i.e. pushed too hard and broke new limits. I'm constantly debating what the point is of even going if i can't achieve my desired goals.

So anyway i will keep an eye on it, i did less weights tonight with moderate effort and i did 10min HIT sprinting/jogging at intervals.

#151 maistro

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Posted 02 September 2011 - 06:13 AM

Also i just read that article, it basically concludes with use (insert various vitamin) which we are lacking apparantley due to our modern diets and stop simple carbs and you should be set? Why not just try accomodate most of those vitamins in our new diet free of simple carbs and save a lot of money im guessing and more importantly potential health risks by taking so many vitamins?

#152 alternativista

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Posted 02 September 2011 - 06:59 AM

QUOTE (maistro @ Sep 2 2011, 06:13 AM) <{POST_SNAPBACK}>
Also i just read that article, it basically concludes with use (insert various vitamin) which we are lacking apparantley due to our modern diets and stop simple carbs and you should be set? Why not just try accomodate most of those vitamins in our new diet free of simple carbs and save a lot of money im guessing and more importantly potential health risks by taking so many vitamins?


Yes, try to get as much as you can from food. But a lot of nutrients are hard to get. You can try going to nutrition data.com and enter the foods you eat in a day and it will calculate the nutrients for you.

There are a lot of trace minerals that are really hard to get and I recently read a recommendation on getting it from sea salt. The recommendation was for Himalayan salt. I think it was from Dr. Mercola who probably sells the stuff. I'd been meaning to research that. Molybdenum for example is something you need for a lot of things to happen.

Most people need to take a vitamin D supplement. I take Nature's Way alive whole food multi which is meant to be taken 3 times per day, but I take it twice as I don't need that much supplementing. And I take 2,000 IU of D once or twice daily depending on sun, magnesium because it there is never much in a multi and it's hard to get. It also relaxes muscles so helpful for sleep, aches, headaches, etc. so I take one in the evening. And I have 500 mg C capsules that I take at any point in the day if I had eaten any fresh, raw vitamin C sources for 3-4 hours. But I usually have lemon in water so I don't take that often. And some krill oil capsules that I take if I haven't managed to eat any fish in a few days.

I will say that before my diet cleared me, I took zinc, b-complex and C and it made my skin much less oily and I rarely had any inflamed acne on my face.

Edited by alternativista, 02 September 2011 - 07:02 AM.


#153 maistro

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Posted 02 September 2011 - 07:19 AM

It's good to hear you've cleared but i'm hesitant when it comes to taking so many pills no matter what good they claim to do. Reading that article i'd be tempted to try Vit A and B-2 complex tablets to see if i can get some relief from them. I think Vit D and Zinc i should be ok with seeing as 15minutes sun and meat are regulars in my diet.

Have you been supplementing under any guided supervision from doctors or are you administrating everything and basically looking after your own health? I would certainly get my doctors opinion on any regime i take just to get their view.

#154 alternativista

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Posted 02 September 2011 - 12:40 PM

QUOTE (maistro @ Sep 2 2011, 07:19 AM) <{POST_SNAPBACK}>
It's good to hear you've cleared but i'm hesitant when it comes to taking so many pills no matter what good they claim to do. Reading that article i'd be tempted to try Vit A and B-2 complex tablets to see if i can get some relief from them. I think Vit D and Zinc i should be ok with seeing as 15minutes sun and meat are regulars in my diet.

Have you been supplementing under any guided supervision from doctors or are you administrating everything and basically looking after your own health? I would certainly get my doctors opinion on any regime i take just to get their view.



Doctors? Are you kidding? Advising nutrients? There's probably a handful in the whole country of any use for that.

I don't take a lot of pills. And I wouldn't recommend taking mega doses of anything, however, the RDAs are very wrong on a lot of things and only enough to prevent a few diseases like scurvy. So say a few thousand IUs of D and a few thousand mgs of C are not overdosing. They are barely adequate. C is needed to collagen to make cells. All of them. D is a hormone and the lack of it possibly is a big part of all the degenerative diseases people suffer from.

On the other hand, you don't need near the amount of calcium conventional medicine recommends. You need the other nutrients, like way more D than conventional medicine recommends, Magnesium, and assorted other minerals, needed to make bones and you need to not do things that deplete calcium like drink sodas. Your body uses calcium to neutralize acids and if there isn't any floating around in your blood, it will get it from your bones.

Vitamin A and zinc are two things to be concerned about overdosing on. That's why most multis contain mostly beta carotene not A. I'd look for another source to verify the claims in that article that a little B6 prevents the harm from mega dosing A.

You also always want to take B vitamins in a complex.


#155 thyrain

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Posted 02 September 2011 - 03:19 PM

You a realy good people person, I realy appreciate you're help and spending a lot of time helping us!

Realy thankfull!

I hope my acne gets cleared as soon as possible!

#156 maistro

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Posted 03 September 2011 - 04:35 AM

What's the verdict on Chia Seeds btw?

http://www.glutenfre...?ProductId=1698

The item description sounds dame good from this. But it sounds too good to be true and almost like a marketing ploy, which is been known when it comes to labelling 'super foods'.

Edited by maistro, 03 September 2011 - 04:35 AM.


#157 alternativista

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Posted 04 September 2011 - 02:27 PM

QUOTE (maistro @ Sep 3 2011, 04:35 AM) <{POST_SNAPBACK}>
What's the verdict on Chia Seeds btw?

http://www.glutenfre...?ProductId=1698

The item description sounds dame good from this. But it sounds too good to be true and almost like a marketing ploy, which is been known when it comes to labelling 'super foods'.


No it's a great food. It's biggest con is the price. Hemp seed is also good. If I wanted a protein powder I'd choose hemp

#158 maistro

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Posted 05 September 2011 - 05:08 AM

Hey alternativista it's me again biggrin.gif

Seeing as most people in the Nutritional Holistic section are on some sort of supplements, i figure it wouldn't hurt to try experiment to see if i note any improvemens which could suggest that i am deficient or not absorbing nutrients as effectively as i should.

Randomly browsing the supermarket today i ran into this : http://www.naturesow...tivitamin.html/

Which is a hair, skin and nails supplement. It contains the following :

Betacarotene 3mg Vitamin B1 (thiamine nitrate) 50mg Vitamin B2 (riboflavine) 50mg Vitamin B3 (nicotinamide) 50mg Vitamin B5 (calcium pantothenate) 50mg Vitamin B6 (pyridoxine hydrochloride) 50mg Vitamin B12 (cyanocobalamin) 25mcg Vitamin C 100mg (ascorbic acid from calcium ascorbate dihydrate 121mg) Vitamin D3 (cholecalciferol 5mcg) 200IU Vitamin K (phytomenadione) 200mcg Folic acid 400mcg Iodine (from potassium iodide 39mcg) 30mcg Calcium (from carbonate 250mg) 100mg Magnesium (from oxide - heavy 172.7mg) 100mg Manganese (from sulfate monohydrate 1.9mg) 600mcg Selenium (from selenomethionine 62mcg) 25mcg Iron (from ferrous fumarate 16mg) 5mg Zinc (from sulfate monohydrate 41mg) 15mg Citrus bioflavonoids extract 25mg Lysine hydrochloride 50mg Biotin 2.5mg Grapeseed (Vitis vinifera)extract equiv. to dry seed (6g) 6000mg

But i do have a few gastro related issues and could well be the cause of my acne in addition to hormonal problems.

So they have this aswell: http://www.naturesow...ltivitamin.html

Which is like a cleanser for toxins apparantley. Any thoughts on these two supplements and i believe i read iodine isn't good? I believe these two or one of them do contain iodine.

#159 alternativista

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Posted 05 September 2011 - 08:27 PM

Well it doesn't have the best forms of minerals like magnesium and zinc. You usually want citrates.
Formulas for blood sugar/diabetics and seniors are often good. High in things specifically beneficial for acne.

Look online. I buy from vitacost.

#160 alternativista

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Posted 07 September 2011 - 05:06 PM

Stuff about cholesterol I'm going to whittle down to a few key points. From http://www.hepatitis...cholesterol.htm

The main points being that
1) cholesterol is essential, even the 'bad LDL;
2)only a small percentage of cholesterol in your body comes from cholesterol in food while most is made by your body and can be made from carbs;
3)instead of worrying about your cholesterol, worry about getting the other nutrients your body needs that--amongst the many, many essential things they do and diseases they prevent--prevent the harm that is blamed on LDL cholesterol.



QUOTE
Cholesterol is a solid, waxy substance produced by all animals as part of their normal metabolism. Because cholesterol is absolutely essential to animal life, your liver routinely makes 800-1500 mg per day of cholesterol from dietary saturated fats and simple sugars. And indeed, strict vegetarians are fortunate their livers can make cholesterol, since no foods of purely vegetarian origin contain cholesterol. And if their blood and tissue levels of cholesterol were to drop to zero, death would rapidly ensue!

Most people can absorb no more than 300-500 mg pr day of cholesterol directly from foods. Radioactive tracer studies, which use special radioactive food molecules to trace their fate in the body, have shown that 60-70% of all blood cholesterol comes from production by the liver, not from pre-formed cholesterol in the foods. Epi-demiological studies from around the world have uncovered many cultures living on extremely high fat and cholesterol diets whose blood cholesterol levels are low. The Masai tribe in Southern Africa,for example,have been heavily studied by heart and cholesterol researchers. These people have been cattle herders for thousands of years, and live almost exclusively on a cholesterol and fat-rich diet of meat, milk and blood. Yet their blood cholesterol levels typically run a pristine 150, a level most cholesterol conscious American doctors would consider perfect!

Why Your Body Makes Cholesterol

Cholesterol is important to every cell of your body. It provides needed rigidity to all cell membranes. Every cell in your body is covered by a membrane made largely of cholesterol, fat and protein. Membranes are porous structures, not solid walls, letting nutrients and hormones in, while keeping wastes and toxins out. Without adequate cholesterol, cell membranes become too fluid, and not rigid enough. If your cell membranes suddenly became totally devoid of cholesterol, your cells would explode from their internal water pressure like over-filled water balloons. Brain cells are particularly rich in cholesterol, the brain being about 7% cholesterol by dry weight.

One of cholesterol's most important functions is to serve as the basic raw material from which your body makes many major steroid hormones, including testosterone, estrogen, progesterone, cortisone and aldosterone. Without these first three hormones you would have no sex life; without cortisone your body could not cope with stress; and without aldosterone your body could not properly balance your sodium and water levels.

Large amounts of cholesterol are found in the skin, where it makes the skin highly resistant to the absorption of water-soluble toxins.The skin's cholesterol also helps hold water in the body, so that loss of water through skin evaporation is only about half to one pint daily, instead of the four to ten quarts of water which would be lost if not for skin cholesterol.

Even your solid bones would be hollow and brittle, if not for cholesterol. Vitamin D, the chief nutrient and hormone regulator of body calcium an phosphorus metabolism, is also made from skin cholesterol. Natural sunlight hitting cholesterol in your skincell membranes turns the cholesterol into Vitamin D. And after further metabolic processing by liver and kidneys, vitamin D is the chief controller of how well your body absorbs dietary calcium and phosphorus.

A major portion (as high as 70%) of the body's cholesterol is used by the liver to produce bile salts. Bile salts are used during food digestion to emulsify fats and the fat-soluble vitamins A,D,E and K for proper absorption. Without these cholesterol-rich bile salts,your body could not absorb essential fatty-acids or the fat-soluble vitamins, and serious, even lethal, deficiency diseases would ensue. The liver, which is the body's poison control and detox organ, also dissolves some fat-soluble toxins in the bile salts. After these toxin-laden bile salts have been dumped into the intestine, they may then be excreted from the body in the feces.

Why Are People Concerned About Cholesterol?

Your liver makes not only cholesterol, but also two main carrier molecules, LDL and HDL, which bind with cholesterol. Without help of these carrier molecules, cholesterol could not travel through the blood stream. LDL (Low Density Lipoprotein) carries cholesterol out to all the tissues in the body, where it may be used for various metabolic functions, including production and repair of cell membranes, as well as hormone production. Unfortunately LDL-bound cholesterol also tends to stick to damaged artery linings, where it may accumulate, eventually plugging up the arteries and blocking blood flow. This is why LDL cholesterol often is referred to as the "bad" cholesterol.

However, it is important to note that LDL cholesterol tends to stick primarily to damaged artery linings. Some of the many factors which have been shown to contribute to this artery-lining damage include the following: 1) Inadequate vitamin C intake- C is critical for the production of collagen and other substances which ensure the integrity of artery linings; 2) Inadequate vitamin E intake- E suppresses excessive formation of an artery-lining damaging substance called thromboxane A2 (TXA2); 3) Inadequate vitamin B6 intake, B6 suppresses formation of artery-damaging homocysteine, an abnormal methionine metabolic produced when people consume high protein/low Be diets; 4) Inadequate cellular production or dietary intake of gamma linolenic acid (G.A.). G.A. is an important fatty acid essential to make prostaglandin A. (PGE1), which turn inhibits production of artery-damaging TXA2 while promoting production of prostacyclin (PG12), a prostaglandin which promotes healthy, smooth artery linings; 5) Excessive intake of various pollutants, including cigarette smoke; alcohol; sugar; hydrogenated, heat damaged fats; overcooked protein; and auto/diesel exhaust. It is important to note that the same prostagladins which play such a vital role in artery protection also are responsible for pain perception. Consequently, as you take more pain killers such as aspirin and ibuprofen, you contribute to the damaging process.

Thus, although it may be prudent to lower your blood levels of LDL cholesterol, it is equally important to ensure adequate intake of the various artery -lining protecting nutrients (E,C, etc.) While avoiding as much as possible the various toxins which damage artery linings (tobacco smoke, alcohol, rancid fats etc.). A major review article by Earl Benditt in Scientific American concerning heart disease and artery lining damage makes it clear that the LDL cholesterol sticking to artery linings is a late stage of the atherosclerotic process. The multiple-cause damage to artery linings by smoking, alcohol, rancid fats and nutrient deficiency is a prior, earlier and at least partially preventable/reversible stage of the lifelong development of heart/artery disease. HDL (High Density Lipoprotein) carries cholesterol back to the liver from tissues throughout the body, if the diet is high in fiber. The excretion of cholesterol in the form of fiber bound, used bile-salts is the major way the body rids itself of excess cholesterol. Since HDL makes this process possible, HDL cholesterol is often called the "good" cholesterol.

Dr. Sheldon Reiser of the USDA has published research in the 1980's demonstrating that dietary sugar plays a major role in blood cholesterol levels. Reiser has found that a high dietary sugar intake raises blood triglyseride (blood fat) and LDL ("bad") levels, while lowering HDL ("good") levels. Reiser's work indicates that it is the fructose (fruit sugars) component of ordinary white sugar which so powerfully elevates blood cholesterol (white sugars, called sucrose, is a combination of one glucose and one fructose molecule). Considering the popularity of fructose as a "natural" sweetener in many carbo-lading, energy, diet and soft drinks and powders lately, Dr.Reiser's work takes on an added significance. The benefits claimed for fructose-sweetened foods and beverages--that they have a low "glycemic index" and thus disturb blood sugar levels less than white sugar--may be more than offset by fructose's blood cholesterol raising power. Dr. Reiser's work makes it clear that the worst combination for creating elevated blood cholesterol, even on a low cholesterol diet, is foods rich in both fat and sugar. Considering America's mania for sugar and fat rich desserts and snacks, America's high national average blood cholesterol levels may be due as much to this dietary imbalance, as to our high national intake of meat and dairy foods. It is relevant to note here that America's per capita consumption of meat, eggs, butter and cream has dropped significantly from 1900 to the present, while America's per capita sugar consumption has risen from a very modest 5 pounds per year in 1800 to about 190 pounds per year in the 1990's!

Edited by alternativista, 11 September 2011 - 10:33 AM.





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