Monday, May 23, 2016

Einstein and world peace

Einstein’s Views On Promoting World Peace
Einstein addressed a letter in 1931, or possibly 1932, to Freud, concerning an organization of intellectual leaders that would work toward world peace. It reads in part:
I greatly admire your passion to ascertain the truth–a passion that has come to dominate all else in your thinking. You have shown with irresistible lucidity how inseparably the aggressive and destructive instincts are bound up in the human psyche with those of love and the lust for life. At the same time, your convincing arguments make manifest your deep devotion to the great goal of the internal and external liberation of man from the evils of war. This was the profound hope of all those who have been revered as moral and spiritual leaders beyond the limits of their own time and country, from Jesus to Goethe and Kant. Is it not significant that such men have been universally recognized as leaders, even though their desire to affect the course of human affairs was quite ineffective?….
kingDo you not share the feeling that a change could be brought about by a free association of men whose previous work and achievements offer a guarantee of their ability and integrity? Such a group of international scope, whose members would have to keep contact with each other through constant interchange of opinions, might gain a significant and wholesome moral influence on the solution of political problems if its own attitudes, backed by the signatures of its concurring members, were made public through the press. peace 2Such an association would, of course, suffer from all the defects that have so often led to degeneration in learned societies; the danger that such a degeneration may develop is, unfortunately, ever present in view of the imperfections of human nature. However, and despite those dangers, should we not make at least an attempt to form such an association in spite of all dangers? It seems to me nothing less than an imperative duty!
Once such an association of intellectuals–men of real stature–has come into being, it might then make an energetic effort to enlist religious groups in the fight against war. The association would give moral power for action to many personalities whose good intentions are today paralyzed by an attitude of painful resignation.
After receiving Einstein’s letter, Freud agreed to participate in a public exchange of letters. Einstein’s first open letter to Freud said, in part,
Man-MeditatingAs one immune from nationalist bias, I personally see a simple way of dealing with the superficial (i.e., administrative) aspect of the problem: the setting up, by international consent, of a legislative and judicial body to settle every conflict arising between nations. Each nation would undertake to abide by the orders issued by this legislative body, to invoke its decision in every dispute, to accept its judgments unreservedly and to carry out every measure the tribunal deems necessary for the execution of its decrees…. Thus I am led to my first axiom: The quest of international security involves the unconditional surrender by every nation, in a certain measure, of its liberty of action–its sovereignty that is to say–and it is clear beyond all doubt that no other road can lead to such security….
Einstein, being a fairly intelligent fellow, well recognized the resistance against any group seeking to create such a tribunal. Thus, he stated in his letter:
Dali LamaThe craving for power which characterizes the governing class in every nation is hostile to any limitation of the national sovereignty. This political power hunger is often supported by the activities of another group, whose aspirations are on purely mercenary, economic lines. I have especially in mind that small but determined group, active in every nation, composed of individuals who, indifferent to social considerations and restraints, regard warfare, the manufacture and sale of arms, simply as an occasion to advance their personal interests and enlarge their personal authority….
Not having a ready solution to how to deal with this resistance, Einstein concluded his letter to Freud with the following words:
…[I]t would be of the greatest service to us all were you to present the problem of world peace in the light of your most recent discoveries, for such a presentation well might blaze the trail for new and fruitful modes of action.
Yours very sincerely,
Albert Einstein

Freud and world peace

Freud’s Views On Promoting World Peace

Freud soon responded to Einstein.
….[Y]ou have stated the gist of the matter in your letter–and taken the wind out of my sails! Still, I will gladly follow in your wake and content myself with endorsing your conclusions, which, however, I propose to amplify to the best of my knowledge….
Freud then uses his theory of the blending of the love instinct and the destructive instinct to develop further the reasons for the resistance to the war prevention tribunal that Einstein envisioned. concrete stepsBut then he notes that he realizes that Einstein is not so much interested in a lot of theorizing, but rather, in concrete steps that may be taken to promote lasting world peace. The answer, he says, perhaps lies in trying to figure out why he, Einstein, and some others developed into human beings who are so much less likely than others to heed the drums of war. Perhaps if we understand this, we can create the conditions for others to reach a similar level of development. Thus, Freud wrote,
Why do we, you and I and many another, protest so vehemently against war, instead of just accepting it as another of life’s odious importunities? For it seems a natural thing enough, biologically sound and practically unavoidable. I trust you will not be shocked by my raising such a question. For the better conduct of an inquiry it may be well to don a mask of feigned aloofness. The answer to my query may run as follows: mandela-impossibleBecause every man has a right over his own life and war destroys lives that were full of promise; it forces the individual into situations that shame his manhood, obliging him to murder fellow men, against his will; it ravages material amenities, the fruits of human toil, and much besides. Moreover, wars, as now conducted, afford no scope for acts of heroism according to the old ideals and, given the high perfection of modern arms, war today would mean the sheer extermination of one of the combatants, if not of both. This is so true, so obvious, that we can but wonder why the conduct of war is not banned by general consent…. 
Here is the way in which I see it. The cultural development of mankind (some, I know, prefer to call it civilization) has been in progress since immemorial antiquity. To this process we owe all that is best in our composition, but also much that makes for human suffering….sigmund freud quoteThe psychic changes which accompany this process of cultural change are striking, and not to be gainsaid. They consist in the progressive rejection of instinctive ends and a scaling down of instinctive reactions. Sensations which delighted our forefathers have become neutral or unbearable to us; and, if our ethical and aesthetic ideals have undergone a change, the causes of this are ultimately organic. On the psychological side two of the most important phenomena of culture are, firstly, a strengthening of the intellect, which tends to master our instinctive life, and, secondly, an introversion of the aggressive impulse, with all its consequent benefits and perils. friendshipNow war runs most emphatically counter to the psychic disposition imposed on us by the growth of culture; we are therefore bound to resent war, to find it utterly intolerable. With pacifists like us it is not merely an intellectual and affective revulsion, but a constitutional intolerance, an idiosyncrasy in its most drastic form. And it would seem that the aesthetic ignominies of warfare play almost as large a part in this repugnance as war’s atrocities.
How long have we to wait before the rest of men turn pacifist? Impossible to say, and yet perhaps our hope that these two factors–man’s cultural disposition and a well-founded dread of the form that future wars will take–may serve to put an end to war in the near future, is not chimerical. But by what ways or byways this will come about, we cannot guess. Meanwhile we may rest on the assurance that whatever makes for cultural development is working also against war.
With kindest regards and, should this expose prove a disappointment to you, my sincere regrets,
Yours,
SIGMUND FREUD

Tuesday, January 27, 2015

CAN U PREDICT UR OWN DEATH-

Can you predict your own death-may be not, but your friends know .

How long UR going to live can accurately predicted at early age when UR in college.

 It’s no secret that a person’s personality traits can have an impact on health. Traits such as depression and anger have been linked to an increased risk of various diseases and health concerns, including an early death. Men who are conscientious are more likely to eat right, stick with an exercise routine and avoid risks, such as driving without a seat belt. Women who are emotionally stable may be better at fighting off anger, anxiety and depression.

 “Our study shows that people are able to observe and rate a friend’s personality accurately enough to predict early mortality decades down the road,” . “It suggests that people are able to see important characteristics related to health even when their friends were, for the most part, healthy and many years from death.

 There are two potential reasons for the superiority of peer ratings over self ratings .“First, friends may see something that you miss; they may have some insight that you do not. Second, because people have multiple friends, we are able to average the idiosyncrasies of any one friend to obtain a more reliable assessment of personality. With self reports, people may be biased or miss certain aspects of themselves and we are not able to counteract that because there is only one you, only one self-report.”

Wednesday, December 3, 2014

LAYERS OF FREEDOM

FIRST LAYER: Free from your own past and future. Which means: free of all regrets and petty hatreds from the past and anxieties and worries about the future.
 SECOND LAYER: The next layer of freedom is to be free of other people's opinions of you. You never ride above the clouds if everyone is holding you down into the rain.
 THIRD LAYER: The next layer: be free of the opinions of the masses.
FOURTH LAYER: be free of the word "CAN'T".
FIFTH LAYER :find someone who likes what you are doing.
SIXTH LAYER :Freedom is a path you choose every day.
SEVEN LAYER :You don't need a lot to live like a king.
EIGHT LAYER:Realize that everyone you meet today has been sent down from an alien mother ship to teach you a lesson. Learn those lessons.

Thursday, September 25, 2014

Take care of STRESS


No one's life is stress-free, so it's important to deal with stress and prevent undue anxiety when possible.

The American Academy of Family Physicians suggests these healthy ways to manage stress:

- Don't spend time worrying about things that are out of your control, such as the weather. Instead, focus on solving small problems that you can influence.
- If you're worried about an event, such as a job interview, prepare as much as possible.
- Instead of seeing change as threatening, interpret it as a positive challenge.
- Ask friends and family to talk you through bothersome events or conflicts.
- Don't over-schedule yourself.
- Make sure your goals are realistic.
- Get plenty of regular exercise, eat a healthy diet and get plenty of sleep.
- Pursue hobbies that you enjoy.

Saturday, May 3, 2014

NEW YOU

Every day is a new opportunity to build a new body. The entire body totally rebuilds itself in less than two years with 98% in less than one year.
  • Stomach lining rebuilds itself in 5 days.
  • Your skin rebuilds itself in 1 month.
  • Liver rebuilds itself in 6 weeks.
  • Your DNA rebuilds itself every 2 months.
  • Bone rebuilds the whole new skeleton in 3 months
  • Blood rebuilds itself in 4 months
  • Brain rebuilds itself in 1 year
With every breath, we inhale 1022 atoms coming from all cells present in the universe. We share everything with everybody with every breath. Quadruplet atoms in the last three weeks have gone through our breath. 

Saturday, January 18, 2014

PROBIOTIC

Probiotics are micro-organisms that have claimed health benefits when consumed.[1]
Lactic acid bacteria (LAB) and bifidobacteria are the most common types of microbes used as probiotics, but certain yeasts and bacilli may also be used. Probiotics are commonly consumed as part of fermented foods with specially added active live cultures, such as in yogurtsoy yogurt, or as dietary supplements.
The World Health Organization's 2001 definition of probiotics is "live micro-organisms which, when administered in adequate amounts, confer a health benefit on the host".
The original observation of the positive role played by certain bacteria was first introduced by Russian scientist and Nobel laureate Élie Metchnikoff, who in the beginning of the 20th century suggested that it would be possible to modify the gut flora and to replace harmful microbes with useful microbes.
Research into the potential health effects of supplemental probiotics has included the molecular biology and genomics of Lactobacillus in immune function, cancer, and antibiotic-associated diarrhea, travellers' diarrhea, pediatric diarrhea, inflammatory bowel disease and irritable bowel syndrome.[23] Testing of a probiotic applies to a specific strain under study.[

Irritable bowel syndrome and colitis[edit]

In one study, a commercial strain of Bifidobacterium infantis improved some symptoms of irritable bowel syndrome in women. A separate small study showed that a strain ofLactobacillus plantarum may also be effective in reducing IBS symptoms. A study focused on Bifidobacterium animalis showed a reduction in discomfort and bloating in individuals with constipation-predominant IBS, as well as helping to normalize stool frequency in said individuals.For maintenance of remission of ulcerative colitis, Mutaflor (E.coli Nissle 1917) randomized clinical studies showed equivalence of Mutaflor and mesalazine (5-ASAs).

Necrotizing enterocolitis (NEC)[edit]

Several clinical studies provide evidence for the potential of probiotics to lower the risk of NEC and mortality in premature infants. One meta-analysis indicated that probiotics reduce all-cause mortality and risk of having NEC by more than 50% compared with controls.

Vitamin production[edit]

Probiotics synthesize vitamins. For example, they produce vitamin Kfolic acid,and vitamin B12.
Probiotic Research[79]
StrainClaimed potential effect in humans
Bacillus coagulans GBI-30, 6086May improve abdominal pain and bloating in IBS patients.[80] May increase immune response to a viral challenge.[81]
Bifidobacterium animalis subsp. lactis BB-12May have an effect on the gastrointestinal system.[82]
Bifidobacterium longum subsp. infantis 35624Possible relief from abdominal pain/discomfort, bloating and constipation.[83]
Lactobacillus acidophilus NCFMShown in one study to reduce the side effects of antibiotic therapy.[84]
Lactobacillus paracasei St11 (or NCC2461)One study indicated reduction of diarrhea in children[85]
Lactobacillus johnsonii La1 (= Lactobacillus LC1,Lactobacillus johnsonii NCC533)May reduce incidence of H. pylori-caused gastritis and may reduce inflammation [86]
Lactobacillus plantarum 299vMay affect symptoms of IBS.[87]
Lactobacillus reuteri ATCC 55730 (Lactobacillus reuteri SD2112)Evidence for diarrhea mitigation in children,[88][89] decreased crying in infantile colic,[90] H. pyloriinfection,[91] antibiotic-associated side-effects,[92][93] fever and diarrhea in children[94] and number of sick days in adults.[95]
Lactobacillus reuteri Protectis (DSM 17938, daughter strain of ATCC 55730)[96]Evidence for shortened duration of diarrhea in children,[97] decreased crying in infantile colic,[98][99] reduced risk of diarrhea in children,[100] may affect constipation [101] and functional abdominal pain in children.[102]
Lactobacillus reuteri Prodentis (DSM 17938/ATCC 55730 and ATCC PTA 5289 in combination) for oral healthEvidence for effect on gingivitis and periodontitis,[103][104][105][106] preliminary evidence for reduction of oral malodor,[107] evidence for reduction of risk factors for caries [108][109][110]
Saccharomyces boulardiiGood evidence for treatment and prevention of antibiotic-associated diarrhea[111] and acute diarrhea.[112][113]
tested as mixture:
Lactobacillus rhamnosus GR-1 & Lactobacillus reuteri RC-14
In one study, oral ingestion resulted in vaginal colonisation and reduced vaginitis.[114]
tested as mixture:
Lactobacillus acidophilus NCFM & Bifidobacterium bifidum BB-12
Preliminary evidence for reduced C. difficile–associated disease.[115]
tested as mixture:
Lactobacillus acidophilus CL1285 & Lactobacillus casei LBC80R
May affect digestive health.[67]
In vitro inhibition of Listeria monocytogenes and L. innocuaEscherichia coliStaphylococcus aureus,Enterococcus faecalis and Enterococcus faecium.[116]
May reduce symptoms of lactose intolerance and immune stimulation.[117]
Lactobacillus plantarum HEAL 9 & Lactobacillus paracasei 8700:2Under study for common cold infections.[118]
Some additional forms of lactic acid bacteria include:

PREBIOTIC

Prebiotics are non-digestible food ingredients that stimulate the growth and/or activity of bacteria in the digestive system in ways claimed to be beneficial to health. They were first identified and named by Marcel Roberfroid in 1995.[1]
A prebiotic is a selectively fermented ingredient that allows specific changes, both in the composition and/or activity in the gastrointestinal microflora that confers benefits upon host well-being and health"
Researchers now also focus on the distinction between short-chain, long-chain, and full-spectrum prebiotics. "Short-chain" prebiotics, e.g. oligofructose, contain 2-8 links per saccharide molecule and are typically fermented more quickly in the right-side of the colon providing nourishment to the bacteria in that area. Longer-chain prebiotics, e.g. inulin, contain 9-64 links per saccharide molecule, and tend to be fermented more slowly, nourishing bacteria predominantly in the left-side colon. Full-spectrum prebiotics provide the full range of molecular link-lengths from 2-64 links per molecule, and nourish bacteria throughout the colon, e.g. Oligofructose-Enriched Inulin (OEI). The majority of research done on prebiotics is based on full-spectrum prebiotics, typically using OEI as the research substance
Prebiotic oligosaccharides are increasingly added to foods for their health benefits. Some oligosaccharides that are used in this manner are fructooligosaccharides (FOS),xylooligosaccharides (XOS), polydextrose, and galactooligosaccharides (GOS). Moreover disaccharids like lactulose or some monosaccharides such as tagatose are also used sometimes as prebiotics
EFFECTS-
calcium and other mineral absorption
 immune system effectiveness
 bowel pH
 reduction of colorectal cancer risk
 inflammatory bowel disorders (Crohn's disease and ulcerative colitis) 
 and intestinal regularity

Top 10 Foods Containing Prebiotics
FoodPrebiotic Fiber Content by Weight
Acacia Gum85.6%
Raw Chicory Root64.6%
Raw Jerusalem Artichoke31.5%
Raw Dandelion Greens24.3%
Raw Garlic17.5%
Raw Leek11.7%
Raw Onion8.6%
Cooked Onion5%
Raw Asparagus5%
Raw Wheat bran5%
Whole Wheat flour, Cooked4.8%
Raw Banana1%

Tuesday, December 24, 2013

HIS vs HER IMMUNITY


While the gender gap in immune reactions has long been known, the mechanism behind it has remained a mystery. But in this study, the scientists identified a handful of genes, apparently regulated by testosterone, that they think are a key part of the response mechanism. The higher the testosterone levels of a participant, the lower the immunological reaction to vaccination.
Generally speaking, women have stronger immune system responses than men. The good news for women is that this “show no mercy” response means they are less prone to bacterial, viral, fungal and other types of infection than the dudes are. The flip side, however, is that women’s immune systems are more likely to overreact.

When an immune system is overstimulated, it can attack healthy tissue, which is what happens with autoimmune diseases such as lupus. It can also cause potentially fatal post-infection complications, such as a cytokine storm after getting the flu, in which an overproduction of immune cells overwhelm the body’s normal functions. This is also the reason for getting 10 times more autoimmune diseases.

Friday, October 11, 2013

 
The Paradoxical Commandments
"People are illogical, unreasonable, and self-centered.
Love them anyway.

If you do good, people will accuse you of selfish ulterior motives.
Do good anyway.

If you are successful, you will win false friends and true enemies.
Succeed anyway.

The good you do today will be forgotten tomorrow.
Do good anyway.

Honesty and frankness make you vulnerable.
Be honest and frank anyway.

The biggest men and women with the biggest ideas can be shot down by the smallest men and women with the smallest minds.
Think big anyway.

People favor underdogs but follow only top dogs.
Fight for a few underdogs anyway.

What you spend years building may be destroyed overnight.
Build anyway.

People really need help but may attack you if you do help them.
Help people anyway.

Give the world the best you have and you'll get kicked in the teeth.
Give the world the best you have anyway.”

Friday, May 31, 2013

CHILD ABUSE

Child abuse can be classified as-
i.  Child maltreatment is defined as intentional harm or threat of harm to a child by a person who is acting in the role of a caretaker.
ii.     Health care providers should care for children
iii.    Four types of child maltreatment are described:
a.      Physical abuse
b.      Sexual abuse
c.      Emotional abuse
d.      Child neglect
iv.    Child neglect is most prevalent form of child abuse accounting for more than 50% of cases. It is defined as failure to provide for a child’s basic, physical, emotional, educational and medical needs. The types are:
a.      Physical neglect is failure to provide adequate cloth, food, hygiene, protection, inadequate supervision with risk of harm to the child.
b.      Emotional neglect is failure to provide love, affection, security, emotional support and failure to provide a psychological care when needed, spouse abuse in presence of the child.
c.      Educational neglect is failure to enroll a child in the school or ensure school attendance, home school, failure to address specific educational needs.
d.      Medical neglect is refusal to seek or delay in seeking medical care resulting in damage or risk of child health.
v.      Emotional abuse is defined as a child abuse that results in impaired psychological growth and development. It is a repeated pattern of damaging interactions between the caregiver and the child that becomes typical of the relationship and conveys to the child that he is unheard or unwanted. Categories are rejecting (refusing to counsel), terrorizing (verbal assault or threat), ignoring (depriving essential interactions), corrupting (stimulating antisocial behavior), verbal assault (abusing or hammering), over pressuring (criticizing age-appropriate behaviors as inadequate).
vi.     Physical abuse and sexual abuse: Physical abuse invariably involves injury or trauma. Sexual abuse is defined as attempted sexual touching of another person without their consent and includes sexual act (rape, sodomy – oral-genital and anal-genital contact) or fondling. The generally accepted definition is when one engages in sexual activity in which he cannot give consent, unprepared for apprehension or an activity that violates law or social taboos of society. This includes fondling and all forms of oral-genital, genital or anal contact with the child whether the child is clothed or unclothed as well as in touching abuses such as exhibitionism or voyeurism or involving the child in pornography.


Tuesday, March 12, 2013

MOTION SICKNESS

Motion sickness is the physical reaction we have to confusing information our bodies send our brains.Our brains receive information about movement from our body. Motion sickness occurs when there is a disconnect between what our eyes see (visual receptors), what our balance and equilibrium is tells us (vestibular system), and what our body’s orientation (proprioceptors) is. When there is a conflict in the information the brain receives from these  different parts of the body, you can experience the nausea and unpleasant sensations associated with motion sickness.
For example, on a cruise ship you walk around like normal and your eyes don’t perceive movement, but other areas of your body do sense movement. They send differing messages to the brain and the result can be varying degrees of motion sickness.
Common symptoms of motion sickness are:
  • Nausea
  • Vomiting
  • Dizziness
  • Fatigue

Friday, February 15, 2013

VITAMINS & MINERALS

What are vitamins and minerals?

Vitamins and minerals are classed as micronutrients to differentiate them from the three macronutrients—proteins, carbohydrates, and fats—that sustain life. Vitamins are organic substances, meaning that they are made by plants or animals. Minerals (a category that includes metals, such as iron and copper) come directly from the earth and are inorganic. All began, amazingly enough, as interstellar dust, originating in the explosion of supernovas and the inner process of stars. You are literally made of stardust. Minerals make their way through soil and water into the plants we consume, and from plants into the animals we consume. Once absorbed into the bloodstream, vitamin and mineral molecules help the body complete a remarkable range of critical functions.

Many vitamins and minerals, after being broken down through digestion, are absorbed through the wall of the small intestine directly into the bloodstream. Others have to go through more complex processes. Vitamin B12, for example, binds to proteins in food that react with digestive juices in the stomach. Freed from food, B12 then pairs with a special stomach protein and the two are absorbed only after leaving the stomach.



Thirteen vitamins and sixteen minerals are essential for the body to function.

Vitamins (chemical name) Minerals

Vitamin A (retinol) Calcium
Vitamin C (ascorbic acid) Chloride
Vitamin D (calciferol) Magnesium
Vitamin E (tocopherol) Phosphorus
Vitamin K1 (phylloquinone) Potassium
Vitamin B1 (thiamine) Sodium
Vitamin B2 (riboflavin) Sulfur
Vitamin B3 (niacin) Chromium
Vitamin B5 (pantothenic acid) Copper
Vitamin B6 (pyridoxine) Fluoride
Vitamin B7 (biotin) Iodine
Vitamin B9 (folate or folic acid) Iron
Vitamin B12 (cobalamins) Manganese
Molybdenum
Selenium
Zinc


Vitamins
Fat-Soluble and Water-Soluble
The thirteen essential vitamins break down neatly into two categories: water-soluble and fat-soluble. “Soluble” simply means how the vitamin dissolves before it is absorbed in the system.

Vitamins A, D, E, and K are fat-soluble: they dissolve with the help of lipids (a category that includes fats) and can be stored in cells until they’re needed. The other nine vitamins—vitamin C and the B vitamins, which include riboflavin (B2) and folic acid (B9)—are water soluble. They break down easily in water. Being water-soluble means the body can make fast use of these vitamins, but they can’t be stored. Unused water-soluble vitamins are cleared from the body with other liquid waste and must be replenished every day.

The Function of Vitamins
Vitamin C (ascorbic acid) has many functions, such as acting as an antioxidant and helping to create nearly all of the body's connective tissue.

B vitamins serve the body in many ways, such as helping obtain energy from food and aiding in the formation of red blood cells. Members of the B family are also important to vision, skin, and the nervous system.

Vitamin A (retinol) is required in the production of rhodopsin, a protein that helps the eye adjust to dim light. It also ensures the skin, eyes, mucous membranes of mouth, nose, throat and lungs remain moist.

Vitamin D (calciferol) helps normalize calcium levels in the blood by increasing calcium absorption in the small intestines and mobilizing it from the bone into the blood stream. This is essential for proper nervous system and neuromuscular function.

Vitamin E (tocopherol) acts as an antioxidant, disarming free radicals and preventing oxidative damage to cell membranes. It protects vitamins A and C, red blood cells, and essential fatty acids from destruction and helps prevent atherosclerosis.

Vitamin K (phylloquinone) plays an essential role in normal blood clotting and helps promote bone health.


The function of minerals
Minerals cause chemical reactions that kick biological processes into action. Once initiated, these processes are also fed, supported, and maintained with the help of minerals. As nutrients, minerals are the building blocks for the tissues that make up our organs, muscle, skin and bones. They are involved in transporting oxygen through the blood to every cell, and in delivering messages throughout the nervous system.

Minerals are also critical in the body’s many biological balancing acts (homeostasis), including acid-base balance; the balance of electrolytes crucial for nerve and muscle activity; and hormonal balance. We need minerals for strengthening tough structures like teeth and bones, and for delicate jobs like stabilizing fluid levels in the brain. And though minerals don’t produce energy themselves, they help energy to be released from food during digestion.

Major Minerals and Trace Minerals
Minerals are grouped according to how much is needed by the body. We need “major” amounts of calcium, for example, and only “trace” amounts of iron and chromium. The word “trace” connotes amounts that are detectable but so small they are difficult to measure.

Major minerals (macrominerals) include calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur. Major minerals are required in larger amounts—generally between 500 mg and 1000 mg, depending on the mineral.

Trace minerals (microminerals or trace elements) include chromium, iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium. We require such small amounts of trace minerals that the daily allowances of some are measured in micrograms.

Calcium is required for strong bones and teeth. It’s also essential for the transmission of nerve impulses, muscle contraction and expansion, the functioning of blood vessels, normal heart rhythm, and blood clotting.

Chloride is essential for creating stomach acid (hydrochloric acid) and for activating amylase, an enzyme in saliva.

Iron is essential for producing hemoglobin, which is found in red blood cells, and myoglobin, found in muscles. These proteins transport and store oxygen.

Sulfur is a component of insulin, the hormone that provides cells with energy-giving glucose. It contributes to healthy skin, nails, and hair, and has been linked to brain function.

Potassium helps maintain the body’s balance of sodium and water, in turn playing a role in blood pressure. It’s also essential for muscle contraction, conducting nerve impulses, and synthesizing proteins.

Sodium is crucial to the function of nerves and muscles, and essential for balancing levels of water and other fluids. Like other electrolytes, sodium is important to the chemistry of the blood.

Phosphorus is important for the storage and transfer of energy during chemical reactions, for muscle and nerve activity, and for cell permeability.

Iodine, a trace mineral, is required to form thyroid hormones (T3 and T4), which aid in regulating cellular metabolism.


To supplement or not?
Too often we pluck our meals off supermarket shelves, and we can easily be satiated by foods that have had the nutrients processed right out of them. While there are appropriate uses for multivitamins and beneficial additives, neither is an ideal stand-in for a nutritional diet based on whole foods.

How often have you seen the phrase “Fortified with essential vitamins and minerals!” emblazoned on a box that also features cartoon characters and, very possibly, sugar as a leading ingredient? Nutritional fortification is the addition of nutrients to a food or drink during processing. Any product, from fruit drinks to yogurts to breads and snack bars, may be fortified. But fortification is not a free pass to good health, since naturally-occurring vitamins and minerals are not the same as additives. When you turn down the marketing chatter enticing us to consume processed foods—and when you can keep your sweet tooth in check—the body’s positive response to wholesome foods is unmistakable. Your body reacts favorably to nutritionally dense whole foods because we are physiologically wired for the healthiest edibles.

The healthiest examples of fortified products are those that were wholesome to begin with, such as whole-grain cereals, fortified with iron, and orange juice fortified with extra calcium. One of the great victories of nutritional science was the fortification of milk with extra vitamin D to help prevent rickets (the softening of bones in children, which is due to vitamin D deficiency).

Many doctors take a laissez-faire attitude toward supplements; one must keep in mind that nutrition is one of the most minor subjects taught I medical school. If doctors in general practice wanted to be more helpful in this area, they could stop shrugging their shoulders and tell patients to take the fewest medications within reason, and that goes for nutritional supplements – that’s the best general rule.

There are specific reasons, however, to deviate from the general rule. Here are a few of them.

One micronutrient that may need to be supplemented is vitamin D. A study released in March, 2011 by the Centers for Disease Control indicated that about a quarter of the US population is low on vitamin D, and about 8% are at risk for a full-blown deficiency. Globally, surveys have found that between 40% and 90% of people have less-than-optimal levels. Vitamin D deficiency can be asymptomatic, and the only way to know for sure whether your levels are low is to have a blood test. Those most likely to need vitamin D supplements include seniors, breastfed infants, people with dark skin, and people with certain conditions including liver diseases, cystic fibrosis, and Crohn’s disease. People who are obese or have had gastric bypass surgery may also need a boost.

Increased levels of several vitamins and minerals are crucial for the healthy development of a baby’s brain and body: iron; B vitamins (folate in particular); and vitamins A, C, and D. Increased levels are also a good idea for seniors, and some studies have indicated that as much as 30% of senile dementia symptoms can be reversible through taking more minerals such as magnesium and manganese. A balanced vitamin-mineral supplement is a no-risk preventive here.

In 2008, research by a professor of neurosurgery and physiological science at UCLA revealed how a nutritional diet helps to improve brain function and prevent mental disorders. Fernando Gómez-Pinilla determined that foods with antioxidant properties—such as blueberries, which are rich in Vitamins A and K, and in manganese—can positively influence learning and memory by increasing the flow of information across synapses and improving the plasticity of the synapses themselves.

Beware of adverse interactions between multivitamin supplements and prescription drugs, and take them only under the advice of your doctor. Vitamin K, for example, can reduce the effectiveness of the blood thinner warfarin (trade name: Coumadin). High doses of vitamin A, when taken in combination with tetracycline antibiotics, may lead to intracranial hypertension (a rise in the pressure of brain fluid).

I wish that this whole area were simpler to understand, but folklore and science are both defective. Nature is the best remedy, yet vitamins and minerals are so minute and precise that one wise adage isn’t enough. In terms of biochemistry, experts are still not clear on why, precisely, an ideal balance of nutrients is so difficult to recreate synthetically. Even with a good handle on recommended intakes of each essential vitamin and mineral, we don’t completely understand why nutrients consumed in isolation, as via supplements, do not have the same salubrious effect on the body as foods do.

Perhaps this is a case where ignorance is a blessing, since the last thing anyone needs is a totally synthesized diet. Any step away from our grossly imbalanced national binge on sugar, fat, and processed foods is a desirable one. Once you have reasonably established what you need for adequate vitamins and minerals, move on to the bigger issue of true well-being. It’s not waiting to be solved with a little pill.