Health And Life: Nutritional Diet For 20’s, 30’s and 40’s

Share Button

By Terrie Dawson

thumbsupLooking good is more important than ever before. Young people are more fascinated with lean, no- fat bodies than healthier fuller bodies. In the quest of achieving that, they starve themselves or indulge in unhealthy food practices. But can anyone achieve a beautiful face and body without living a healthy lifestyle. Lifestyle includes both good nutrition and exercise. Even exercise demands good nutrition which comes from a healthy diet.

Talking of healthy diet, do we wear same clothes in all the weathers? No, because the needs are different in different weathers. Then why is that we are caught with the same eating habits in every decade of our life. It is an established fact that dietary needs of human body change every decade.

Nutritional needs of 20s

This is by far the most active and demanding decade of one’s life. Finishing education, starting a career, getting married, starting a family- all important life’s events generally start in this decade. Physical and mental agility is vital for the coming life for both men and women.

Nutritional requirement in this decade comprises proteins, potassium and omega-3 fats. Proteins are the building blocks of the body. Including them in the breakfast keeps one fuller for a longer time. Skinless white meat, poultry, lean steak, fish, eggs, beans, tofu and low-fat dairy are good sources of protein. Potassium is important for proper functioning of heart and muscles. Green vegetables, fruits plain yoghurt supply all the potassium you need.

Omega-3 fats boost the formation of serotonins, a feel-good hormone in the brain which checks stress and depression- a common problem of modern day hectic lifestyle. Iron intake in women should conform to the recommended dosage: 18mg/day during childbearing years and 27mg/day during pregnancy. Lean beef, clams, oysters and poultry beans, dark leafy vegetables and fruits contain iron. Vitamin C increases the absorption of iron, so do not forget to combine Vitamin C- rich food like oranges and sweet potatoes and fortified foods: breads, cereals and breakfast within your diet.

Nutritional needs of 30s

30s is the busiest decade of one’s life. Juggling between raising kids to the ever increasing demands of the family, health becomes the last priority. Neglecting health in 30s can result in some precarious consequences.

girlhatA healthy diet in this decade should include folate, phytonutrients and fiber. Folate is the most important nutrient for all women of childbearing age. Folate averts any birth defects in children and also helps in the formation of DNA and new cells. Chickpea, asparagus, spinach, broccoli, avocados, orange juice and fortified whole grains contain folate.

Phytonutrients have antioxidants. Antioxidants slow down the process of aging and prevent development of cancer besides warding off heart diseases. They are not as important as vitamins and minerals but they are the ones that keep you going. So include them in your daily diet. Mainly plants, dark chocolate, red wine, tea are some of the foods that contain phytonutrients.

Fiber is known to reduce cholesterol and check blood sugar. Fiber reduces bloating and makes one feel fuller for a longer time. Fruits vegetables, barley, oats, whole wheat bread and bran contain fiber.

Iron is important for women who are planning a family.

Nutritional needs for 40s

The 40s is the decade when the metabolism slows down. An additional intake of 100 calories is required every day to boost up the metabolism to supply energy.

The key nutrients of this decade are: calcium, vitamin D and fiber. Calcium absorption declines in this decade as the acid required for the absorption is not produced amply by the stomach. The recommended dosage is 1000mg/day. Supplements can also be taken as fish, eggs, milk, and dry breakfast cereal do not supply enough vitamin D.

Vitamin D is the nutrient that can absorb calcium. A daily supplement of 600 to 1000 IU is necessary. It also maintains immune system, protects against breast cancer and colon cancer and prevents hair loss.

Iron is still important for women as they are nearing menopause.

One should not forget to add all the other essential nutrients in their daily diet, besides eating the above mentioned nutrients (which have their own relative importance in the given decade). Including all the necessary nutrients in your diet ensures a healthy living.

– Terrie Dawson is a health writer and fitness enthusiast. She advocates the idea to consult an online doctor for free diagnosis and medical consultation. Besides this she contributes for various online health publications that mainly cover weight-loss measures, health guides and fashion. When she’s is not educating her readers with her writings, she’s most likely educating herself by reading her favorite stuff.

Nutritional Supplements, Diet And Disease – Is There Evidence? An Integrated Perspective

Share Button

By Dr. Michael Wald

applevectorBelow we have provided just a few examples of links to the National Library of Medicine, a trusted source of scientific studies on virtually every condition and topic of scientific and health interest. You are free to search (the website for the National Library of Medicine) for scientific articles on topics of interest. These articles are provided in an abstract form of full scientific studies or sometimes in complete free articles.

Studies are generally based on averages of individuals or animals or on other types of methods. They are not necessarily applied to the population at large or your individual needs. It is up to the practicing clinician to apply this information using careful history taking, individual testing and other methods of biochemical individualization. Not all of the studies provided below or on scientific websites like PubMed are in support of natural or nutritional approaches, nor do these studies entirely support the use of prevailing medical treatments or theories. Once again, it is the job of the practitioner to use scientific literature as a guide to determine how it can be best applied to the individual. Just because a study on vitamin E, or vitamin C is negative (showing it to be useless or harmful) does not mean that under a different circumstance it is not helpful and very useful. All too often, practitioners who are not scientifically minded, or are bias, fail to appreciate the scientific value of natural therapies. Sometimes nutritional therapies are dismissed simply because they are not taught in medical school. Few medical schools in the United States teach adequate nutrition. The average school provides less than 4 hours of training.

Our office acknowledges that medical specialties serve a valuable purpose, but are also limited by their compartmentalized approach to the “whole-person”. Our office researches medical and nutritional literature for information that may be applied to individuals, and then tests (i.e, blood work or other tests) how this information may be developed as part of a natural healing plan. Putting it all together is a special modality that we practice; we like to call it holistic-mindedness. Even the smartest, most compassionate and dedicated medical physicians in a given area of medicine will fall short if they fail to appreciate the interconnectedness of the individual patient and provide health care (and not merely disease care) that considers the genetics, current diet, health goals, medications, test results and other factors of the individual.

Confused by the difference in opinion found in books, on the news and among practitioners (even naturally-oriented one’s) that do not practice a truly integrated holistic approach? Well, you should be! By individualizing our treatments with our blood detective approach, our patience, and our dedication, we can “cut through” the confusion by applying our knowledge and efforts to the individual.

When someone says to us, “My doctor said that nutrition is a waste. There is no science behind it,” we hardly know how to respond. Just look at the number of studies that appear at the end of each of the scientific links below. These links are among thousands that are found on Pubmed and other search engines. Considering the confusion among many medical professionals, and the scientific evidence and concepts presented herein, it comes down to a matter of trust and common sense. The body requires nutrition to heal. Drugs provide symptomatic help, but do not replace good nutrition and nutritional supplements.

Your comments and questions are always appreciated.

SCIENTIFIC REFERENCES – Is there proof of nutrition and natural medicine – Nutritional Supplements and Disease – Studies 7184 – Nutritional Supplements and Chronic Disease – Studies 3171 – Nutritional Supplements and Aging – Nutritional Supplements and Infection – Diet and Disease – Vitamin C and Disease Treatment – Vitamin C and Treatment – 14955 studies – vitamin A and Disease – 4650 studies – vitamin E and disease – 5842 studies

– Dr. Michael Wald, aka The Blood Detective, is the director of nutritional services at Integrated Medicine of Mount Kisco, located in Westchester New York. He has appeared on ABC World News Tonight with Diane Sawyer, Channel 11 PIX, Channel 12 News, CNN, The Food Network and other media outlets. Dr. Wald earned the name Blood Detective for his reputation to find problems that are often missed by other doctors. He earned an MD degree, is a doctor of chiropractic and a certified dietician-nutritionist. He is also double-board certified in nutrition. He has published over a dozen books with three additional titles due for release late 2013 including: Frankenfoods – Genetically Modified Foods: Controversies, Lies & Your Health and Gluten-A-Holic: How to Live Gluten Free and the Blood Detective’s Longevity Secrets. Dr. Wald can be reached at: or or by calling: 914-242-8844.

Nutritional Synergism — Just The Right Mix!

Share Button

qaQ & A With Dr. Michael Wald

1. What is Nutritional Synergism (NS)?

NS is a term that describes the supportive and positive health boosting effects of combinations of nutrients with nutrients; nutrients with foods; foods with nutrients and/or medications. Synergistic combinations can enhance the effects of each of the combined compounds far beyond 1 plus 1. More like, 1 plus 1 = 10! NS can literally make the difference between using the “right stuff” and it failing or success! Here is what you need to know:


For example, if vitamin D had an effect of “ 5” in the body and melatonin “5” together they would have the power of “20”! Certain antibiotics combined with probiotics such as bifi dobacterium, saccromyces boulardii and/or lactobacillus acidophilus and plant enzymes help reduce side-effects of antibiotics and help them penetrate more deeply into tissues so they work better. Here are more important examples of POSITIVE NS Vitamin A and D; melatonin and curcumin; EFA and fat soluble vitamins; vitamin C and selenium and vitamin E and selenium; B12 and folic acid; cysplatin and NAC, methotrexate 5FU and folic acid; oxidizing forms of chemotherapy and intravenous (not oral) vitamin C, etc. There are literally hundreds of examples of NS.

2.Is just combining several types of nutrients together always synergistically?

No. Very often patients that come to us have combined several powerful nutrients thinking that, because they are “natural” or “for the immune system”, that they help each other work better; not always true. See the example below of NEGATIVE synergism.


For a very ill person who must be careful to take the most perfect balance of nutrition possible, paying attention to nutritional synergism could make the difference between life and death. Zinc can act as an immune enhancer and so can n-acetyl cysteine (NAC), but when taken together zinc is bound-up (chelated) and therefore not effective. Iron with vitamin C causes the vitamin C to become oxidized and harmful. Copper and fi sh oils combined cause harmful oxidation (breakdown) to the oil – very dangerous to consume!

3. How can being mindful of NS make the difference for you?

First thing is knowing that NS exists – now you do! Second, get nutritional testing and a Blood Detective interpretation. Don’t know what this is? Visit:

4. How do you figure out how to best use the principles of NS?

Knowing where to start with nutritional food and lifestyle efforts is essential for long-term success. Visit with us for a comprehensive medical and nutritional interview to gain clarity around your health concerns and goals. If you know where you’re going you’re more likely to get there!

– Dr. Michael Wald, Brain-Energy Blast

For more information about this or other topics please go to: