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Lesson 1: Make sure you are getting enough vitamin D.
Milk is a major source of vitamin D for many people. As you've stopped eating commercial milk and milk products, make sure you are getting enough vitamin D from other sources. Please read the section on vitamin D so you will be certain to obtain enough of this essential vitamin.
Vitamin D is a fat-soluble vitamin. It's found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. The major function of vitamin D in your body is to maintain normal blood levels of calcium and phosphorus. During the summer months, you will get enough vitamin D from just spending some time outside every day.
In the winter months, though, you will most likely not get enough vitamin D if you don't live in place that is sunny a lot of the time (such as the southwest U.S.). In that case, I strongly recommend cod liver oil, which is high in vitamin D and omega-3 (an essential fatty acid most Americans are in dire need of) -- because cod liver oil can vary greatly in quality, I have researched multiple brands and offer the highest quality cod liver oil in the "Recommended Products" section of the site. It is possible to overdose with vitamin D, so avoid taking it when you are having plenty of sun exposure and if there is any question about dosing I strongly advise having your vitamin D level measured.
Lesson 2: Consider adding vitamin E.
Although the vast majority of people seem to benefit from vitamin E, that certainly is not universally true. For most it seems a reasonable supplement to take at about 400 units as it has reduces the rate of fat oxidation. However a recent study suggested that if you consume plenty of vegetables, the antioxidants in the vegetables may provide as much or more protection that vitamin E.
Lesson 3: Make sure you are getting enough calcium.
If you are off all milk products, you should consider a calcium supplement. Vegetable juice has plenty of calcium, and if you take it with cod liver oil the vitamin D will help you absorb all the calcium you need. If you are unable to drink the vegetable juice and you can tolerate citrus fruits, you can use calcium citrate as your calcium source. If you are a protein Metabolic type calcium is an especially important supplement for you and you may want to consider a regular supplement unless you are consuming raw dairy.
Lesson 4: Learn about lipoic acid.
I am not fond of recommending supplements routinely, but I do believe that antioxidants make sense for many of us.
Clinically, lipoic acid seems to be a useful supplement in treating hepatitis C. It can also be used for painful nerve conditions in diabetes, and there is suggestion that it might slow down the aging process through its reduction in free radicals.
I wish I had been aware of lipoic acid when I pursued my former and exclusive health passion, exercise. I am sure I caused considerable harm with some of the excessive exercising and running I did in the 70s and early 80s. I did not take antioxidants at that time, and, worse still, I consumed plenty of whole grain bread and steel-cut oatmeal that further raised my insulin levels. I would have considerably more hair left, I suspect, if I had recognized the dual nature of excessive exercise. It can be a potent stimulus to good health, but it can also be overdone and actually accelerate the aging process.
I routinely take vitamin C and lipoic acid (100 mg) prior to my runs. Since they are primarily water-soluble they should be taken close to the time of exercise. Vitamin E can be taken once a day, or even once a week, as it is fat-soluble. Keep in mind I take these supplements as a form of insurance, as vegetables and red meat have plenty of lipoic acid and other nutrients like carnitine that are particularly helpful in burning fat.
Living Fuel, a nutritious superfood that is useful when vegetable juicing is not an option, such as when traveling, also includes lipoic acid.
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