Prostrate Cancer Support Group Meeting

Mr Das (left)

The NCSM Prostrate Cancer Support Group held its bi-monthly meeting on Thursday 16 August 2012.  
Attendance was fair and we had a new member joining the group.

The group's founding chairman Mr Das discussed two important books that all members should read, namely, After Cancer by Dr Arnold Melman and Anti Cancer - A new way of life by Dr David Servan-Schreiber . These two books were recommended as mandatory reading materials.

Participants

The main topic discussed in the meeting was Understanding Cancers that metastasize to the bones. NCSM had just presented a talk by by Consultant Oncologist Dr Mohammad Azrif last weekend which covered bone cancers; its types, symptoms and treatments.

Two members who are experiencing bone cancer metastasized from prostrate cancer were present during the meeting. Many new drugs and procedures were discussed and shared. One of the members shared his personal experience with pain and the protocol/pain killers that he had being prescribed.

Mr Subbiah and Mr Wong

Mr Das also gave a informative handout of common cancers that metastases to the bones, its symptoms and treatments to all present. Treatments include Radiotherapy, Radiopharmaceuticals, Abalation, Bisphosphonates, Denosumab, Surgery and Injections of bone cements. These treatments can be easily read in the internet.

Sabah Snake Grass was also discussed and explained in depth.

Ms Adelene from NCSM later invited us to register and join the Relay For Life event to be held in October 2012.

Take care
Allen Lai

Bone Cancer

Dr Mohammad Azrif

Last Saturday 11 August 2012. The National Cancer Society Malaysia (NCSM) invited us to a talk on bone cancer by Consultant Clinical Oncologist Dr Mohammad Azrif from the Prince Court Medical Center, Kuala Lumpur. We were also given an insight to Nuclear Medicine and types of scannings by Consultant Radiologist Dr Sulaiman Tamanang from Nuclear Medical Centre, NCSM.

The presentation by Dr Azrif covered the facts and figures behind bone cancer, the role of nuclear medicine in bone cancer detection and its treatments available.

Section of the participants

Treatments offered 

Combined Pet and CT scanning for better images

Protect the terrain

There are two types of bone cancer, Primary and Secondary. Treatments are totally different for both types of bone cancer. Primary bone cancer is fairly rare in Malaysia, but Secondary bone cancer is on the increase in Malaysia. Primary bone cancer means that the cancer originate from the bones and Secondary bone cancer means cancer had metastasis from its original organ/host.

Secondary bone cancer stems from several types of cancer, mainly from thyroid cancer, breast cancer, lung cancer, prostrate cancer, colon cancer and kidney cancer. Most Secondary bone cancers are found in the spinal cord and long bones. Pain is usually dull but will not cease and it tends to drag on in intensity. Major symptoms include Spinal cord compression, numbness, weakness and sometimes paralysis.

Dr Sulaiman 

Nuclear Medicines have come a long way. NCSM have a Nuclear Medical Centre. Scanners do not emit radiation. Radiation injections are given an hour or two before scanning. Several type of scanning may be combined to produce better imaging. Pet scans and CT scans are some of the services offered by the centre.

A typical scanner

Fifty or more people attended the talks and participated well in the questions and answers sessions. Lunch was served at the end of the talk.

We are glad the medical science are in place for us now

Thank you NCSM for making us more aware of cancer and related talks.

Allen Lai

Relay For Life Kuala Lumpur 2012

Hi all

Relay for Life Kuala Lumpur is back. Join me to celebrate Life as it should be, Happy, compassionate and with love. Bring your family members and care givers.

Know more about the importance and history of Relay for Life in this link below

http://www.cancer.org/Involved/Participate/RelayForLife/history-of-relay-for-life

Me, preparing to celebrate Life and Fight back

Register your participation from this weblink.

http://relayforlifemalaysia.files.wordpress.com/2012/05/online-registration-kl.pdf

Take care. Come and join us to celebrate Life and to Fight Back.

Allen Lai

Excellent publications and guidelines for Prostrate Cancer

Prostrate Cancer survivors should visit the Prostrate Cancer UK website. There are several important free publications on how to cope with prostrate cancer treatments and therapies. I personally use the above guide during my hormone therapy.

Visit the link below to download the free PDF files.

http://prostatecanceruk.org/information/our-publications

Take care

Allen Lai

Know your fruit juices

A big thank you to my good friend June Malek for sharing the values of fruit juices per below:

10. Avocado juice

Avocado juice for health benefits include:

Helps formation of red blood cells
Preventing anemia
For pregnant women, folic acid content of avocados can stimulate brain development and the formation of the spinal cord.
Controlling the bad fats (LDL cholesterol) and raise the good fats (HDL cholesterol)
Prevent stroke.
Anti-wrinkle and ageless. etc.

09. Tomato juice

Tomato juice for health benefits are:

High antioxidant useful to defend the body from free radicals.
Content of lyopene in tomatoes could prevent prostate cancer.
To maintain ideal body weight for those who are dieting to lose weight and may increase appetite for those who are raising the weight as well as in the recovery phase after illness.
Preventing constipation.
Glycogen levels can stabilize liver function, etc.

08. Apple juice

One apple a day could save your life, this phrase seems to be true, the content of apples is very useful for health, including:

Content of quercetin in apples may as anticancer and anti-inflammatory.
Content of pectin can help remove dirt buildup in the gut for so long.
Can lower cholesterol levels, blood pressure and blood sugar levels.
Can reduce appetite.
Can treat headaches, etc.

07. Strawberry juice

Strawberry juice for health benefits are:

Contain ellagic acid, which act as antioxidants to counteract free radicals that enter the body.
Can inhibit tumor cell growth in lung, breast, cervix.
Can cleanse the body’s digestive system.
Controlling cholesterol levels.
Can reduce pain in joints, etc.

06. Guava juice

Benefits contained in guava juice include:

Can reduce cholesterol in the blood and lowers blood pressure.
Can prevent thrush.
Able to lose weight.
Content of vitamin C in guava juice can relieve colds and coughs.
Content astrigent can cure diarrhea.
Can prevent bone loss in, etc.

05. Kiwi fruit juice

Kiwi juice for health benefits include:

Rich in vitamin C is useful for protecting the body from cancer cells.
Rich in fiber can reduce constipation.
Content of potassium helps regulate blood pressure.
To prevent infection, premature aging.
Very good for those who suffer from heart disease.
Relieve cold and flu, etc.

04. Mango juice

Mango juice for health benefits include:

Can be as a disinfectant to cleanse the body and blood in the body.
Rich in caretenoid that can mencegahh colon cancer and cervical cancer bone.
Can rejuvenate the body’s cells.
Can prevent body odor caused by bacteria, etc.


03. Noni juice

Although it tastes pretty bad, but noni juice or noni fruit dutch is very beneficial to health, including:

Can boost the immune system.
Can normalize / reduce blood pressure.
Be able to fight tumors and cancer cells.
Contains scopoletin which functions as an anti-inflammatory and anti-allergic.
Very useful for the disease: hypertension, stroke, diabetes, migraine, vertigo, vaginal discharge, painful joints, etc.

02. Pomegranate juice

Pomegranate juice for health benefits:

Substances tannins can anesthetize roundworms, pinworms and tapeworms in the intestines and release it with feces.
Rich in vitamins A, C, E and folic acid good for pregnancy.
Rich in antioxidants that help prevent blockages in the arteries caused by cholesterol.
Prevent the occurrence of prostate cancer, etc.

01. Soursop juice

A study published by The Journal of Natural Products mentioned that the soursop fruit as the “miracle fruit” that is very nutritious for health, including:

Can effectively pick and choose the target bad cells from 12 different types of cancer, namely breast cancer, prostate, lung, colon, pancreas.
Working 10 thousand times more powerful to postpone cell growth cancer than drug (andriamicin) or chemo therapy.

I personally take my smoothies daily.

Take care

Allen Lai

Eating your food and taking your supplements

We are what and how we eat.

Eating food and taking your supplements is not just popping foods and capsules into your mouth. Following certain guidelines can enhance the food and supplements in the body. Medications are generally precise when they are to be taken. Before, during or after meals.

We should eat our meals on a regular basis. Supplements are in essence extracts of foods, vitamins and nutrients and should be consumed in the most conventional way as eating our foods.

Following 20 guidelines from Patrick Holford's book below will ensure proper combination of foods and digestion of the supplements.

1. Do not consume supplements more than the recommended daily amount.

2. Eat most of your supplements with the first meal of the day.

3. Take your supplements 15 minutes before or after meals or during meals.

4. Do not take Vitamin Bs late at night.

5. Take your extra minerals eg. Calcium and Magnesium in the evening.

6. Separate taking your multivitamins eg. Vitamin Bs and Vitamin C for different meal times.

7. Always take individual minerals together with a general multivitamin.

8. If you re taking copper mineral, make sure you are also taking 10 times more zinc.

9. Take your amino acids on an empty stomach or with carbohydrate foods/ fruit.

10. Irregular taking of supplements does not work.

11. Taking caffine and carbohydrate together spikes sugar levels in the blood.

12. Do not eat soft fruits after a protein rich meal.

13. Eat foods as raw or as lightly cooked as possible.

14. Do not eat when you are stressed.

15. Chew well on all you foods before swallowing.

16. Dtart your meal with something raw. Eg. Salad.

17. Eat whole foods.

18. Eat your protein and carbohydrates together.

19. Drink at least 8 glasses of water.

20. Get your Vitamin D from sunlight.

Take care

Allen Lai

10 Health Benefits of Swimming

Pulau Bangsar

How am I ? Fine and in the best of health I would say. But then could I be in better health? Well not actually100% healthy but at least within the realms of good health. I rediscovered an old exercise. Yes Swimming. That will be what I will be focused on from now.

As I live in Bukit Damansara, the nearest public pool is at the Pusat Sukan Bangsar about 5 km away. I have allotted twice a week at least for my swimming exercise. And I get to enhance my mental and social health to boot. There are several elderly people who have been into swimming on a daily basic in Bangsar. Their ages range upwards of seventies. The oldest being 84. Talking to these elderly gems is pleasantly delightful and fun. Imagine when we discussed the various beautiful places in all the Pulaus in Malaysia. We unanimously agreed that we enjoy Pulau Bangsar nonetheless. Thanks to my new friend Encik Kassim who had encouraged me to swim by discussing my poor swim strokes and how to correct them. He introduced me to learn swimming online by visiting www.totalimmersion.com. A fantastic website to learn how to relax and swim gracefully.

Me in my attire twice a week

Allow me to quote Michael Franco in revealing the 10 health benefits of Swimming.

In the 1985 Ron Howard movie "Cocoon," a group of elderly adults discovers that a nearby swimming pool has the power to imbue them with new strength, enhanced energy and a more youthful sense of well-being. While the cause of their new lease on life turns out to be from another planet, it doesn't take alien technology to reap the benefits of your neighborhood pool.

Even without the aid of mysterious otherworldly cocoons, regular swimming can offer anyone, especially older adults, a wide range of health benefits -- including feeling and looking younger. Here, we'll dive into the 10 ways taking to the water can boost your health.

10. The ability to do more with less

9. Increased Muscle tone and strength

8. Improved Flexibility

7. A Healthier Heart

6. Weight Control

5. Improved Asthma Symptom

4. Improve Cholestrol

3. Lower risk of Diabetes

2. Lower Stress, Higher Spirits and a Better Brain

1. You just might live longer.

All the above health benefits have been discussed in clinical studies.

Visit http://health.howstuffworks.com/wellness/aging/retirement/10-health-benefits-of-swimming.htm

Enjoy your swim. Join us at Pulau Bangsar on weekdays.

Take care

Allen Lai

The 10 Secrets of 100% of Healthy People

Patrick Holford a leading pioneer in the UK in new approaches to health and nutrition has again written another well researched book of the above title. Yes he had uncovered the 10 secrets to 100% health. Patrick Holford's research are uniquely derived from his empirical studies from his popular feedback and health surveys online site. It is no coincident that his unorthodox findings support and are reasonably consistent to all the scientific and clinical studies.

The book described the holistic approaches to the physical, chemical, psychological and spiritual health of our human bodies. He also acknowledged the vital energy in us, being essentially the qi energy. It is most important that we understand the six core biochemical  processes that keep us healthy. These critical biochemical processes are Glycation, Methylation, Oxidation, Lipidation, Hydration and Digestion and Absorption. All the above processes should be balanced and harmonized.

The book firstly evaluate your health in a series of well designed questionnaires.  It then discusses the 10 secrets and finally provide you with an action plan for you towards your 100% health.

Google or go to your nearest bookstore to review the book. The 10 secrets of 100% healthy people is a good book to refer for your health status.

Visit his website www.patrickholford.com for a better review of your health status.

Know your foods

Eat foods with colours

Hi all,
Below is a list of the foods that we should be eating. A special thank you to our angel June for sharing this chart with us.

Take care

Allen Lai

Apples

Protects your heart

Prevents constipation

Blocks diarrhea

Improves lung capacity

Cushions joints

Apricots

Combats cancer

Controls blood pressure

Saves your eyesight

Shields against Alzheimer’s

Slows aging process

Artichokes

Aids digestion

Lowers cholesterol

Protects your heart

Stabilizes blood sugar

Guards against liver disease

Avocados

Battles diabetes

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Smoothes skin

Bananas

Protects your heart

Quiets a cough

Strengthens bones

Controls blood pressure

Blocks diarrhea

Beans

Prevents constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood sugar

Beets

Controls blood pressure

Combats cancer

Strengthens bones

Protects your heart

Aids weight loss

Blueberries

Combats cancer

Protects your heart

Stabilizes blood sugar

Boosts memory

Prevents constipation

Broccoli

Strengthens bones

Saves eyesight

Combats cancer

Protects your heart

Controls blood pressure

Cabbage

Combats cancer

Prevents constipation

Promotes weight loss

Protects your heart

Helps hemorrhoids

Cantaloupe

Saves eyesight

Controls blood pressure

Lowers cholesterol

Combats cancer

Supports immune system

Carrots

Saves eyesight

Protects your heart

Prevents constipation

Combats cancer

Promotes weight loss

Cauliflower

Protects against Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart disease

Cherries

Protects your heart

Combats Cancer

Ends insomnia

Slows aging process

Shields against Alzheimer’s

Chestnuts

Promotes weight loss

Protects your heart

Lowers cholesterol

Combats Cancer

Controls blood pressure

Chili peppers

Aids digestion

Soothes sore throat

Clears sinuses

Combats Cancer

Boosts immune system

Figs

Promotes weight loss

Helps stops strokes

Lowers cholesterol

Combats Cancer

Controls blood pressure

Fish

Protects your heart

Boosts memory

Protects your heart

Combats Cancer

Supports immune system

Flax

Aids digestion

Battles diabetes

Protects your heart

Improves mental health

Boosts immune system

Garlic

Lowers cholesterol

Controls blood pressure

Combats cancer

Kills bacteria

Fights fungus

Grapefruit

Protects against heart attacks

Promotes Weight loss

Helps stops strokes

Combats Prostate Cancer

Lowers cholesterol

Grapes

Saves eyesight

Conquers kidney stones

Combats cancer

Enhances blood flow

Protects your heart

Green tea

Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss

Kills bacteria

Honey

Heals wounds

Aids digestion

Guards against ulcers

Increases energy

Fights allergies

Lemons

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

Limes

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

Mangoes

Combats cancer

Boosts memory

Regulates thyroid

Aids digestion

Shields against Alzheimer’s

Mushrooms

Controls blood pressure

Lowers cholesterol

Kills bacteria

Combats cancer

Strengthens bones

Oats

Lowers cholesterol

Combats cancer

Battles diabetes

Prevents constipation

Smoothes skin

Olive oil

Protects your heart

Promotes Weight loss

Combats cancer

Battles diabetes

Smoothes skin

Onions

Reduce risk of heart attack

Combats cancer

Kills bacteria

Lowers cholesterol

Fights fungus

Oranges

Supports immune systems

Combats cancer

Protects your heart

Straightens respiration

Peaches

Prevents constipation

Combats cancer

Helps stops strokes

Aids digestion

Helps hemorrhoids

Peanuts

Protects against heart disease

Promotes Weight loss

Combats Prostate Cancer

Lowers cholesterol

Aggravates Diverticulitis

Pineapple

Strengthens bones

Relieves colds

Aids digestion

Dissolves warts

Blocks diarrhea

Prunes

Slows aging process

Prevents constipation

Boosts memory

Lowers cholesterol

Protects against heart disease

Rice

Protects your heart

Battles diabetes

Conquers kidney stones

Combats cancer

Helps stops strokes

Strawberries

Combats cancer

Protects your heart

Boosts memory

Calms stress

Sweet potatoes

Saves your eyesight

Lifts mood

Combats cancer

Strengthens bones

Tomatoes

Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart

Walnuts

Lowers cholesterol

Combats cancer

Boosts memory

Lifts mood

Protects against heart disease

 Water

Promotes Weight loss

Combats cancer

Conquers kidney stones

Smoothes skin

 Watermelon

Protects prostate

Promotes Weight loss

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Wheat germ

Combats Colon Cancer

Prevents constipation

Lowers cholesterol

Helps stops strokes

Improves digestion

Wheat bran

Combats Colon Cancer

Prevents constipation

Lowers cholesterol

Helps stops strokes

Improves digestion

Yogurt

Guards against ulcers

Strengthens bones

Lowers cholesterol

Supports immune systems

Aids digestion

Oxygenating the body

Me finishing the 21Km

I had ran last year's Standard Chartered KL Half Marathon and made it just in time, with only 2 minutes to spare, to collect my finishers medal.I was off the road for the whole running season 2011/2012 until last weekend. I participated again in the Standard Chartered KL Half Marathon, one participant amoung 27,000 participants

I had put alot of efforts to regain my health and confidence. I had the courage but not the form for running. My radiation treatment was and still is zapping up my muscle intensity like no other. My hormonal treatment is zapping up my bone density like sup tulang. But I was glad that my Hypertension, Diabetes and High cholestrol were well managed under medications. I only was in poor vitality and completely out of form for the whole 12 months. I had asked my Oncologist if it was OK to run. He curtly replied "If you still can"

If I still can? This hit me like a ton of rock. If I still can.

I can. I should. I must. Otherwise I would be reduced to pulp unabated. I had started to train daily with whatever strength I could muster. My maximum heart beat rate is 160 beats per minutes,(bpm) given my age and health conditions. My heart beat at rest hovers around 50 — 60 bpm. I had trained hard in my walks and jogs maximising to my heart beat rate occasionally. I was ready for my Marathon run in June 2012. 

Me and my Angels Karen and June

Me collecting my race kit

I was on the start line for the 0600 hrs flag off. As usual I was with the rear group. I was thinking hard; could I do it this time around? 

Me at the start line

I was shocked that my heart was already beating very fast as I left the start line. My heart beat monitor watch read 160 bpm. And I wasn't even excited nor had any warm ups. I had reserved every ounce of strength for the 21km. I could not understand what my body was telling me. What do I do? Abort now. No way, I can do it I said to myself. I only need to rest and calm down. I walked out passed the start line. My heart beat continued to be beat fiecely. I then gave myself 10% more bpm. I will cut off my run and start to rest for a minute or two whenever my heart beat reaches 176 bpm. It was a very high risk to take; running at maximum bpm. I was doing fine. I constantly kept an eye at my watch for the whole run. My heart beat was managed with a narrow window from 160 to 175 bpm. I was on one gear mode, moving at a very controlled pace.

I finished the run at 3 hours 14 minutes, with 16 minutes to spare, to collect my medal. I did it again. I beat my last year's record of 3 hours 28 minutes.

I did it

Will I run again next year?  Definitely. Running oxygenate my body to the fullest.

Take care



Allen Lai

Know your PSA test

The PSA test is the standard biomarker for prostrate cancer post treatments. The prostrate gland, pituitary and adrenal glands produce prostrate specific atintgens into our blood stream. There are 6 type of structured PSA antigens. But significantly there are two types of antigenS. Fixed and Free PSAs, fixed as in fixed to a protein and Free as in free for fixing onto a protein. Benign prostrate tumurs produce Free PSA. The standard PSA test shows the total amount of PSA in the blood. But FREE PSA can be counted as a percentage of the total PSA count. The lower the percentage of the Free PSA the higher the chance of cancer cells present. The higher the Free PSA percentage the lower the chance of cancer cells present. Studies have shown the following chances of cancer cells present relative to the amount of Free PSA to Total PSA in the blood.

Under 10% Free PSA means 56% chance of cancer.
10-15% means 28% chance of cancer
15-20% means 20% chance of cancer
20-25% means 16% chance of cancer
25% and above means less than 8% chance of cancer.

The next time you do your PSA test ask for the persentage of Free PSA from your total amount.

Take care.

Allen Lai

Have you eaten your mushrooms ?

There are abundant mushrooms on Earth. There are more than 1.5 million species and counting. Most are edible and some are healing mushrooms. And some are even poisonous. Mushrooms are quite nice to eat although a bit pricy. Edible Mushrooms are found in almost every cusine, foods and recipies. However healing mushrooms have been used as medicines since ancient times, particularly in China, Japan and Korea.

Healing mushrooms have known properties that cure chronic dieseases including cancer. Scientific papers and clinical trials are coming out rapidly with successful trials ans statistics. More are known about mushrooms in the advent of modern medicine and nutritional sciences. Mushrooms are now confirmed and recognised as powerful antioxidants, as anti inflamatory and fights viruses and fungus. They are now effective treatments for today's ailments and illness. Mushrooms have many biologically active polysaccharides and terpenoids. Mushrooms produce Lentinan which is the third most prescribed anti cancer drug in the world. Reiishi in particular inhibits angiogenesis in prostrate cancer. Reiishi is part of the potent PC-SPES formula used in suppressing prostrate cancer. Mushrooms are also known to work well alongside chemo treatments in inhibiting tumors.

Mushrooms are fungi. Intelligent fungi if you will. They grow in decaying environments, feeding on toxic outputs from decaying hosts. That is why some mushrooms remains toxic and are poisonuous. Mushrooms are actually the body fruits of a fungus. Mushrooms help plants to grow by breaking down organic matters in the ground. The natural ability to break down organic matters is the key to be medicine for healings. Mushrooms encounter diesease causing pathogens far more than any other life forms. Hence mushrooms have developed natural survival mechanism in order to survive in their environment that they grow in. These survival mechanisms gives value to the human immune system when consumed.

Healing mushrooms include the Maitake, Shiitake, Reiishi and Cordeyceps species among the more potent healing mushrooms. Reiishi mushrooms are known as Linzhi in China. Cordyceps are the most intrigue mushrooms, as they are known to be worms in winter and plants in the summer. How can that be? Two differentiated living forms?

In truth Cordyceps are fungus and live in caterpillars. The mycelium of the Cordyceps is encased in the mummified body of the caterpillar, from which they germinate, kills its hosts and emerge as spores. Hence winter worms and summer plants. But I have always thought that Cordeceps are caterpillar worms from the highlands in Tibet. Now I know better. Legends aside, mushrooms should be taken as serious medicines and health supplements.
But alas on the downside of mushrooms, there are indeed many poor quality and fake mushroom products in the market. This is due to the current rapid demand for mushrooms as health supplements. so 'caveat emptor' applies. Let buyers beware. Buy your mushrooms from reputable brands.

I love all mushrooms served in chinese and european dishes and enjoy eating them.

For more details and information, you should read Healing Mushrooms - A guide to understanding and using the healing properties of medicinal mushrooms. An authoritative book by Dr Georges M. Halpern MD PHD.

I take Reiishi for my cancer.

Take care.

Allen Lai

Eating Health supplements

Health supplements building blocks

Taking health supplements is quite complex and costly if not cautious. It is no doubt that we need health supplements to augment our daily intake of food. It is sad that modem times have depleted the value of nutrients, minerals and properties in the everyday food that we eat. This is due to morden agricultural and food processing practices.

I have always been asked what health supplements to take and how much to take. My first advice is always know your body. Know if you have any ailments and symptoms of early stages of any dieseases. It would be best to do a full blood test and other medical examinations to determine what are the shorfalls of nutrients, minerals and level of stresses in our body. Or what are the excesses due to malfunctions of our organs. One can safely then access what health supplements to take for long term remedies. Drugs and medication of course does quick fixes but would be bad for the body in the long term. Health supplements are basically food, only that they are processed, concentrated and handy. Again, whenever I was asked when do we have to stop taking health supplements? My answer is always very curt, when we want to stop eating.

So what health supplements and how much do we have to take daily? There is no answer, but as a rule of thumb we can follow the building block shown above.

The American Institute for Optimum Nutrition does propose Daily Allowances of nutrients, minerals and vitamins for our bodies.
Following essential building blocks as shown, we should
start with a High Potency Multivitamin and Mineral programme. This should provide the following nutrients:

MULTIVITAMIN A
Good multivitamin should contain at least 7,500iu of A, 10mcg (400iu) of D, 100iu of E, 250mg of C, and 25mg each of B1, B2, B3, B5 and B6, 10mcg of B12, 200mcg of folic acid and 50mcg of biotin.

MULTIMINERAL
This should provide at least 300mg of calcium, 150mg of magnesium, 10mg of iron, 10mg of zinc, 2.5mg of manganese, 20mcg of chromium and 25mcg of selenium, and, ideally some molybdenum, vanadium and boron.

MULTIVITAMIN & MINERAL
1. You simply can’t fit all of the above vitamins and minerals into one tablet. So good, combined multivitamin and mineral formulas recommend two or more tablets a day to meet these kind of levels. The bulkiest nutrients are vitamin C, calcium and magnesium. These are often insufficiently supplied in multivitamin and mineral formulas. Vitamin C, in particular is best taken separately simply because you’ll never get 1,000mg (the ideal daily dose) into a multi.

2. Add Extra Vitamin C and Other Immune Boosting Nutrients
VITAMIN C This is worth taking separately because the amount you need won’t fit in a multi. The supplement should provide around 1,800mg of Vitamin C. Some vitamin C formulas also provide other key immune boosting nutrients such as bioflavonoids or anthocyanidins in the form of black elderberry and bilberry and zinc.

3. Add Extra Antioxidant Nutrients
The evidence is now very conclusive that an optimal intake of antioxidant nutrients slows down the ageing process and prevents a variety of diseases. For this reason it is well worth supplementing extra antioxidant nutrients – on top of those in a good multivitamin – to ensure you are achieving the best possible ageing protection. The kind of nutrients that are provided in an antioxidant supplement are vitamins A, C, E and beta-carotene, zinc and selenium, possibly iron, copper and manganese, the amino acids glutathione or cysteine, plus phytonutrients such as bilberry extract, elderberry extract, pycnogenol and grape seed extract. These plant chemicals, rich in bioflavonoids and anthocyanidins, are also often supplied in more comprehensive vitamin C formulas.

4. Are You Getting Enough Fat?
There are two ways of meeting your essential fat requirements: one is from diet, either by eating a heaped tablespoon of ground seeds every day, having a tablespoon of special cold-pressed seed oils and/or eating oily fish (such as salmon, mackerel, sardines, trout, herring, anchovies) three times a week; the other is to supplement concentrated oils. For omega 3 this means either flax seed oil capsules or the more concentrated fish oil capsules providing EPA and DHA. For omega 6 this means supplementing a source of GLA such as evening primrose oil or borage oil. Even better is a combination of all three – EPA, DHA and GLA.

These are the basic building blocks of a good supplement programme.

Extracts curtesy of www.totallynourish.com

Take care

Allen Lai

Me, My Cells and I. A Survivor's Seriously Funny Guide to the Science of Cancer.

Do you understand the science of cancer? Seriously I don't either. And it is not funny. Most People, other than medical scientist and oncologists, also do not understand the science of cancer too. The science behind cancer is just too complex and complicated.

Along comes Dave Ames caught unawares with fourth stage prostrate cancer. He chose to fight back. He knew the only way to fight back is to start understanding the complexities behind cancer. He survived to write the title book,  but with a high touch of humour. This is not just another My Way book by a survivor detailing how he did it his way.  Dave Ames knew another plain explanation book on cancer will not drive home the science of cancer, like every other book on cancer.

 Daves Ames wrote in the Introduction of the book:

My friends like to tell me I look pretty good for a dead guy. I am not really dead; its just that I am supposed to be.

Cancer.

In conlusion he wrote:

Not only am I still alive, I managed to emerged from the far side of  radiation with the joyous pleasures of defecation, urination and fornication relatively intact.

Humour and laughter are the best medicence.  This book is a good read. It is not so much as what Daves Ames did or did not do. This book tries to explain the science of cancer at the celluller level. In any case it is worth several readings for the slick tongue in cheek explanations. All thirty chapters in the book.

Google the book for  a full book review.

Take care

Allen Lai