9. Don’t Deplete Your Phosphorus
If your stress levels
have caused you to stock up on antacids, you may want to consider
supplementing your diet with phosphorus. This chemical element helps
build strong bones and teeth, repair tissue, and build cell membranes
(in the form of phospholipids), but it is also the primary regulator
that transforms carbohydrates, proteins, and fats in the food you eat
into energy and activates the B vitamins.
10. Protect Your Cells with Selenium, But Don’t Go Overboard
This very powerful antioxidant
benefits the body by preventing oxidation of fat. Why is this important?
By inhibiting oxidation, selenium slows age-related brain deterioration
and preserves cognitive function. Selenium also benefits the immune
system, and some studies suggest that it improves circulation. Because
selenium levels tend to decline with age, older people should take
selenium supplements and add selenium also improves blood pressure and,
at levels rich foods to their diets.
Selenium also works with
glutathione peroxidase to keep dangerous free radicals under control. In
Japan, where people traditionally consume about 500 micrograms of
selenium a day, the cancer rate is nearly five times lower than in
countries where daily selenium intake is less. There is no established
RDA for selenium, although men and women can safely consume between 50
and 200 micrograms daily, not exceeding 400 micrograms per day for
adults over eighteen.
Natural sources of selenium include
broccoli, cabbage, celery, cucumbers, garlic, onions, kidneys, liver,
chicken, whole-grain foods, seafood, and milk.
WARNING: Selenium can become toxic if more than 400 micrograms are consumed on a daily basis.
11. Get Plenty of Zinc
When your body is running
low on zinc, your metabolism may slow down. That’s because this mineral
is one of the main regulators of blood sugar and carbohydrate levels,
and without it, insulin levels can spike. Zinc also transports
unnecessary carbon dioxide from tissues to the lungs, protects your
sense of taste and smell, and assists with the products of RNA and DNA.
If you prefer not to take a zinc supplement (which if you do, should not
exceed 40 milligrams), you can dine on red meat, seeds, nuts, and wheat
products. Women who are pregnant or breastfeeding may require more.
12. Increase Your Chromium Intake
Chromium helps the body
metabolize fat, convert blood sugar into energy, and make insulin work
more efficiently. Several recent studies have also shown that chromium
protects the heart by lowering serum cholesterol levels and
triglycerides. Sources rich in chromium include whole-grain foods, egg
yolks, broccoli, orange juice, grape juice, seafood, dairy products, and
many different types of meat. Individuals with Type 2 diabetes or who
are pregnant have increased urinary excretion of chromium and may
benefit from supplementation. Trivalent chromium, the form in most
chromium supplements, is also extremely safe.
13. Indulge in Tryptophan (5-HTP)
Why is it that on Thanksgiving
there aren’t usually any squabbles after the standard turkey dinner?
That’s because everyone has just ingested the amino acid tryptophan, a
neurotransmitter (a chemical that carries messages from the brain to the
body) that is transformed into serotonin, which improves both mood and
the ability to sleep.
Tryptophan also assists
with metabolism, not just by improving stress levels but also by
contributing to the production of niacin, which lowers “bad” cholesterol
levels in the blood. Great sources of tryptophan include egg whites,
cod, Parmesan cheese, chicken breast, fish, beef tenderloin, and of
course, turkey.
14. Eat Copper-Rich Foods
Copper is found in all
the tissues in the body, but it is concentrated in the brain, heart,
kidney, and liver. It helps the body make hemoglobin (needed to carry
oxygen to red blood cells) and red blood cells by aiding in the
absorption of iron. Copper is part of many enzymes in the body and helps
produce energy in cells, helping boost your metabolism. In addition,
copper helps make hormones that regulate a variety of body functions,
including heartbeat, blood pressure, and wound healing. Copper is found
mostly in organ meats, especially liver, and in seafood, nuts, and
seeds. It can also be found in poultry, legumes, and dark green leafy
vegetables.
15. Eat Foods Rich in Iron
Iron is crucial to metabolism. It
brings oxygen to the cells, strengthens the immune system, and is one of
the building blocks of carnitine and other enzymes required for
digestion. Though iron toxicity can be very dangerous, iron deficiency
will cause your body to become fatigued because your cells won’t be
receiving the oxygen they need. Women need extra iron when they’re
menstruating because of the loss of blood, but because of the dangers of
toxicity, we recommend eating foods rich in iron—such as soybeans,
beans, tofu, beef, and spinach—over taking an iron supplement.
16. Take SAMe
SAMe (pronounced “Sammy”) is a
form of the amino acid methionine that occurs naturally in the body and
is used for many essential functions, including stabilizing moods by
increasing the levels of certain neurotransmitters; as a result, it may
affect moods and emotions. In nine studies, SAMe compared favorably with
antidepressant drugs, including imipramine, amitryptaline, and
clomipramine. Some researchers have found that SAMe supplementation has
improved mood disorders, without the side effects of other
antidepressants (such as weight gain, headaches, sleep disturbances, and
sexual dysfunction). And, SAMe works faster than some prescription
antidepressants, often in four to ten days compared with two to six
weeks for drugs. Also, it’s much easier to exercise and make healthy
food choices that boost our metabolism when we are feeling healthy and
happy!
Note: SAMe is not recommended for pregnant women during their first trimester or for women who are breastfeeding.
